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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/2013

    by , March 20th, 2013 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will start our taper for YMCA Nationals today.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 1:45
    Swim @ 80/90%
    #8 @ 100%
    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:15
    Stroke/choice.
    Swim @ 80/90%
    IM'ers: 2 of each
    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    WARM DOWN: 4 X 50 easy

    3600Y
    Categories
    Swim Workouts
  2. Welcome spring!

    We had a full house in our lane at Riverbank this morning—I had four friends to swim and celebrate spring with today. We repeated the same main set we did last Wednesday, only with more people. Here’s what I did:

    600 lcm warmup (400s, 200k)

    500 FR, negative split
    400 IM fast
    100 easy
    400 FR, negative split
    300 IM fast
    100 easy
    300 FR, negative split
    200 IM fast
    100 easy
    200 FR negative split
    100 IM fast
    100 easy
    100 FR negative split
    0 IM fast
    100 easy

    300 pull with paddles

    200 play

    At this point an odd thing happened. We were all basically done with our workouts, and were lingering at the end of the pool waiting for the guards to blow the whistle indicating that lap swim was over, as were the swimmers in the adjacent lanes . . . as if we couldn’t get out of the pool without a signal. Everyone seemed to be having these "Why haven't they blown the whitle yet" conversations when finally someone hypothesized that maybe the pool was closing at 8:30 today rather than 8:15, because of spring break. (Why RB has lap lanes for 15 minutes extra on holidays is yet another question). I confirmed this with the guard, and it was true. Woohoo—extra play time! We did a little 4-person synchro circle in our lane, then several of us moved over to one of the empty-by-now lanes to practice more synchro and backwards swimming and kicking.

    50m ballet legs with sculling, oysters, twirls, backwards freestyle, backwards FR, BR, and FL kicking, etc

    50m backwards (feet-first) IM for time [2:00, which is 7 seconds slower than my PR. Clearly this needs more practice.]

    Then it was truly time to get out.
    Categories
    Swim Workouts
  3. Workout 03/20/13: morning

    by , March 20th, 2013 at 09:53 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    3 x (100 Kick + 200 Swim with agility paddles)
    1 x 100 Kick (to even out the set)

    6 x 50 on :45 (2 Fr, 2 Bk, 2 FR)
    (Odd = EZ, Even = Fast)

    150 loosen and out
    (Solo/Rec/2000 yds/40 min)
    ----------------------------

    The latest "mega snow storm" to rumble through the area was indeed mostly a dud (yet again), here in SW Vermont anyways. My town is nestled between two mountain ranges, the Taconics to the west and the Green Mountains to the east. While they do not reach dramatic elevations, they serve to buffer us from most of the storms that come through. In town we had maybe four inches of snow, but just 10 miles east they took on over a foot.

    Planning to double tonight, then swim at least once tomorrow. Off to get some info to the local paper about our upcoming Masters meet next month, as well as email some of the nearby coaches to try to promote it. I suppose that I will probably do some grocery shopping as well and make a batch of yogurt later.
    Categories
    Swim Workouts
  4. 03.20.13 - Wednesday workout

    by , March 20th, 2013 at 09:20 AM (Pete's swim blog)
    Swam w/ Dave. Ray and Dave C swam next to us. Another long set in the hot water but there was a lot of kick so it wasn't too bad. I'll probably swim some more tonight with the kids.

    SCY

    600 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy
    Made the 200 kick on 2:57. Made the final 200 Free on 2:20.

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 Kick fly
    * 6 Kick Br
    * 7-12 Fly

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  5. Swimming after not eating for a while

    by , March 20th, 2013 at 07:43 AM (Mixing it up this year)
    Yesterday my swim was just easy because I felt so bad. Today felt much better even without having really eaten more than 2 pieces of toast yesterday.

    This was another easy workout but my times were much better.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/strapless paddles, bouy, and snorkle
    500 free kick w/zoomers moderate pace
    500 free easy as 100 fr/100 bk/100 fr/100 fr drill/100 fr

    Total 3500 yards
    Categories
    Swim Workouts
  6. Week 24 - Tuesday

    by , March 19th, 2013 at 07:11 PM (After a long rest)
    This was my last day in the uk and my last workout with my high school team. I have done more sprinting this week than I have done since my comeback. It's been a really fun trip but as is usually the case when I travel, I am really looking forward to getting home.

    First set
    5x100 with snorkel on 1.50
    4x100 personal best plus 18,15,12,9 by 100 on 3 mins from the blocks
    5x100 with snorkel on 1.45
    3x100 personal best plus 12,9,6 on 3.15
    5x100 with snorkel on 1.40
    2x100 personal best plus 6,3 on 3.30
    250 easy
    1x100 AFAP from blocks
    500 easy

    Second set
    25 no breath from block AFAP
    25 no breath, 20m fast, 5m easy
    25 no breath 15m fast, 10m easy
    25 no breath build to AFAP on last 10m
    100 easy
    25 no breath from block AFAP
    25 no breath, 20m fast, 5m easy
    25 no breath 15m fast, 10m easy
    25 no breath build to AFAP on last 10m
    100 easy
    200 drill/swim by 25

    Final set
    coach called a time on a mix of 25s and 50s and we had to hit those times. I lost track of the actual number of lengths but would guess we swam about 400m here

    Warm down
    300 easy

    Total 4550m

    My shoulder felt good throughout the workout which was a big relief. I iced after I swam last night and again tonight. I held 1.10 on the 5x100s. On the 4x100 I went 1.12,1.09,1.07,1.04. On the 3x100 I went 1.07,1.04,1.02. On the 2x100 I went 1.02, 1.00 and on the AFAP I went 59. The last one hurt really bad and I died pretty hard on the last 15m. I had a hard time hearing times on the 25s fast but held the no breath and felt pretty good. Overall a good workout and some quality sets I would not normally do which was a nice change.

    Updated March 19th, 2013 at 07:21 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Tuesday, March 18

    by , March 19th, 2013 at 06:47 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 15 min
    explosive leg press, 190 x 3 x 15
    straight single arm pulldown on cable machine, 30-35 x 2 x 15
    straight leg hip flexion, 30 x 2 x 12 each leg
    bicep curls, 30 x 3 x 12
    power wheel roll outs, 2 x 15
    russian twists w/25 lb plate, 25
    lower back machine, 120 x 2 x 15
    med ball slams, 10
    knee tuck jumps, 10
    extreme angle iso squat w/20 lb kettleball, 5:00
    leg abductor, 130 x 3 x 6
    5 min foam rolling
    ?

    Swim/SCY/Solo:

    600 various
    8 x 50 @ :10 RI
    odds = scull
    evens = caterpillar fly drill
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x through with agility paddles & fins:
    100 smooth free or back @ 1:45
    50 EZ kick @ :45
    50 EZ

    Total: 1950


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Not sure I listed all the drylands. No iphone with me. It's been a rough day: hit and run at the grocery store with my car (thanks buddy, $1000 deductible), Durango making rumbling noises and in shop with a $2000+ hit and my iphone went dead and couldn't be resuscitated. Fortunately, I have apple care and got a new one. But the cars ... I hate people who smash up your car and don't leave a number and insurance info.

    On the upside, vacation in 4 days!!!
  8. Tuesday, March 19, 2013

    by , March 19th, 2013 at 06:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Diving Pool
    Air temp 78, Water temp 83
    Coudy, humidity at 74%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    20x50 FR on :50, *33-32(1-8), *32-31 (9-14), *31-30 (15-20), right into...
    10x100 FR on 2:00, at/under 500 race pace
    *1:05, 1:05, 1:05, 1:04, 1:04, 1:05, 1:04, 1:04, 1:03, 1:03
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    5x50 on 1:00, Strong
    *29, 28, 28, 28, right into...
    6x150 on 2:45, Best Average
    *1:41, 1:40, 1:39, 1:39, 1:38, 1:36, right into...
    4x50 on 1:00, Strong
    *30, 30, 30, 29, right into...
    5x200 on 3:30, Best Average
    *2:12, 2:11, 2:09, 2:09, 2:08
    ---400 Fly as 4(25 DK/bk, 25 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    16x FR on 1:00 w/fins
    *27(1-3), 26(4-16)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did not swim Sunday and Monday. Took everyone to the airport on Monday afternoon. Did Monday's workout today, set 2 was really hard to do, felt tired, awkward in the water and sore afterwards.

    My parents had the worst travel experience ever! Due to storm at ATL, the flight was diverted to SAV (Savanah), as many other flights were also, so no gate - they were on the plane on the tarmac from 7:30pm to midnight! Arriving at ATL 1am, after staying the night somewhere, the morning flight to Charlotte was delayed so they missed the connection to Newark. Finally, they arrived in Newark today at 5pm! Next time I will not use Delta FF Miles, but rather just buy them a nonstop flight on United.

    Tomorrow begins LCM, the pool was being set up while I was swimming in the diving pool.

    Click image for larger version. 

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    Swim Workouts
  9. Sickly day

    by , March 19th, 2013 at 01:05 PM (Mixing it up this year)
    Not feeling good but decided to swim and did a quick 55minute one. As the day went on I went home with chills.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/bouy
    500 breast kick

    2500 yards
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -03/20/2013

    by , March 19th, 2013 at 12:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    16 X 50 swim 1:00
    odd: perfect stroke/easy
    even: 85/90%

    8 X 50 kick 1:"00
    1 X 100 swim

    2 X (5 X 100
    #1 IM 1:45
    #2 fly 2:00
    #3 back 1:45
    #4 breast 2:00
    #5 free 1:45

    2 x 250 3:45
    2 X 150 2:15
    4 X 50 fast 1:00
    4 X 50 easy(swim down) 1:00
    250's&150's:last 50 fast
    Freestyle, swim or pull

    5000Y
    Categories
    Swim Workouts
  11. 03.19.13 - Tuesday workout

    by , March 19th, 2013 at 09:48 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Was good to have Roger back. I'm slowly acclimating to the warmer water. Wasn't so bad today.

    SCY

    600 warm up

    5 Rounds of:
    * 300 Pull - 3:30 (descended 3:30 -> 3:13)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30 (fly, back, br, back, fly)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00

    500 Easy (5 x [50 fly 1 up, 1 down/50 br 2 pullouts])
    Didn't make all of this. Some of the pullouts got pretty hard and I did some of the fly 2 up/1 down.

    12 x 50 - 1:00 (IM Order x 3)
    8 x 50 kick w/ fins - 1:00 (Odds IM Order, Evens underwater SDK down, easy back)

    200 Cool down

    (5800 Total)
    Categories
    Swim Workouts
  12. Monday, March 18, 2013 7:00-9:00pm

    by , March 19th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free
    8 x 50 w/ long fins "core kick" @ 1:00
    (800/800)

    6 x 200 Free Pull @ 4:00 Desc. 1-3, 4-6
    • went 2:15/2:10/2:03
    • then 2:14/2:10/2:02


    (1200/2000)

    16 x 50 IM Order (4 Rounds of Fly/Back/Breast/Free) @ 1:15

    • Round 1: 3 SDKs on Fly/Back/Free, 3 sec. hold on the streamline phase of the Breast
    • Round 2: 5 SDKs " ", 4 sec. hold " "
    • Round 3: 7 SDKs " ", 5 sec. hold " "
    • Round 4: 9 SDKs " ", 6 sec. hold " " + did a bonus Backstroke on this one 'cause some people didn't do it right...majorly

    (850/2850)
    Not bad overall...brings back memories of the good ol' college IM days that I remember. I usetacould do a 200 Back w/ 15Meter SDKs, but that takes work that I'm not willing to do at this stage of my career.

    3 x Broken 100s @ 3:00 w/ :10 rest between 25s Choice Stroke
    Did Free - :53, :53, :52
    400 EZ Cooldown
    (700/3550)

    John split off the Age Group Sectional kids to the deep tank for some EZer stuff, while he beat the hell out of the rest of us:
    8 x 100 Free @ 1:30 Max Rest
    (went 1:01/:02/:02/:02/:04/:03/:02/:00) I was hurting in the middle, but brought it back home strong
    (800/4350)

    Everyone together again:
    16 x 50 SDK w/ long fins @ 1:00 Odds EZ/Evens Fast
    Last one was a :29
    (800/5150)
    I had fun with the long fins...I finally got around to purchasing some of my very own too...tired of getting my @ss kicked while using my short fins all the time.

    500 EZ and out

    --------------------------
    5650 Yards

    That was just what I needed today. Back to the grindstone...somewhat. A little bit of speed, a little bit of endurance, but felt really good. I really like training with our team...doing the longer rest/higher quality repeats...rather than slugging away at rep after rep of low rest distance like the old days.


    ---------------------------------------

    Only 4 more days till I get outta the U.S. as well, on our family trip to El Salvador to visit my wife's hometown, live the life for a week, and make it home...FAST.
  13. Workout 03/18/13:

    by , March 18th, 2013 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    Back to the pool this morning. Basketball was almost brutal last night, even though I somehow got put on the better team and experienced some wins. Just eight guys, so it was two hours of straight games with a couple minutes of rest between them. My legs were like rocks after all that driving at the end of the week, but I had fun.

    Today before work:
    200 Fr/200 BK/200 IM drill

    Kick Swim
    25 - 50
    50 - 75
    75 - 100
    100 - 125
    125 - 150

    5 x 50 FR Quarters Strong on :10 SR
    250 Loosen and out (including Dolphin Dives in Deep)
    (Solo/Rec/2000 yds/40 min)
    ------------------------

    Loosened out today after the weekend, and was able to talk to one of the age group coaches about the Golds championships at RPI this weekend. Had a really busy day at work (yet again, everyone is freaking out about the potential snow storm coming our way), so I predict a slower day tomorrow. I am off Wednesday and Thursday this week, would like to double one of those days, then work the weekend (which means I will be dry).
    Categories
    Swim Workouts
  14. Week 24 - Monday (6 months back in the pool today)

    by , March 18th, 2013 at 07:02 PM (After a long rest)
    Today represents being back in the pool 6 months. As I have written previously I am really enjoying swimming again and can't believe I was gone from the sport for so long. I am in the uk til Wednesday morning and have one more session with my old team. I have really enjoyed training with the kids and I am very tempted to enquire about training with my daughters team next fall when I get serious about training for 2014 world champs. Tonight was back in the Aldershot 50m pool I swam in Friday. Today was a whole squad workout and it was fun. We had a lane line issue during the workout and rather than a 10 minute delay the coach decided to throw in some from the block fast 50s. I enjoyed them but tweaked my shoulder. Probably not enough warm up for these old bones. I iced after the workout and may take some anti inflammatories if it still hurts in the morning. The pain is at the back of my right shoulder and is a deep aching pain. I hope it's muscle but it's deep and could be somethin in the joint. I kept going through the workout and it really only hurt when I lift my elbow over my shoulder.

    Warm up
    400 free
    200 free

    Main set
    8x50 from blocks on 3 minutes holding 28s.
    200 easy
    2x400 free on 6.30
    4x50 from blocks on 5 mins holding 27s
    500 free easy
    8x100 free on 2 mins
    1x50 from block on 5 mins AFAP
    300 easy
    200 kick

    Warm down
    400 easy

    Total 4450 meters

    Most of the swimmers on the team are sprinters and I have done more sprinting on this trip than I have done during my last six months. On the early 400s I went very steady and held 4.45s and felt good doing them. I lapped a bunch of the kids on these too(it felt good to be honest). The 50s were hard for me but I went 28s on the first set and 27s on the second. On the AFAP I also went 27. I recovered quite well between 50s when most the kids were lying on the ground winded, I was ready to get going again(it felt good to see the older kids sucking air while I was ready to go again). My shoulder really started to ache towards the middle of the 8x100 set and most of what was left was me swimming easy trying to stretch out the arm. I hope it feels better tomorrow.

    Updated March 18th, 2013 at 07:12 PM by StewartACarroll

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    Swim Workouts
  15. Sunday & Monday, March

    by , March 18th, 2013 at 05:38 PM (The FAF AFAP Digest)
    Sunday Swim/SCY/Solo @ Mason:

    600 various
    5 x 50 scull various @ :10 RI
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 free no breather w/fins & agility paddles @ :35-:40
    50 EZ
    6 x 100 @ 1:45
    -- smooth 50 free + 50 back
    50 EZ
    4 x 50 scull
    50 EZ

    Total: 2600


    Monday Swim/SCY/Solo @ Mason

    Warm up/Transition:


    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main set:

    This is a Rich Abrahams set that I fancy and assigned in Workout #6 of the HIT forum: http://forums.usms.org/showthread.ph...12-March-18-24

    6 x (broken AFAP 100s w/fins + 300 EZ) @ 9:00

    #1-2: 50 @ :20 rest + 2 x 25 with :10 rest @ 75
    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75
    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    1 = fly, 50 (felt like death)
    2 = dolphin kick w/board (out in 26 flat, didn't even look at final time)
    3 = breast, 56
    4 = backstroke kick, 15 m UW, 47
    5 = backstroke, 15 m UW, 45
    6 = IM, 48

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I drove to Mason for a recovery workout yesterday. So nice -- no kids, no mobbed weekend crowd. Jimby did not accompany me because he felt even more ill after the meet. I fervently hope that I do not contract his GI ailment. I can't take another battering. Got in a HIT workout today, focusing on 100s. Good lord, I just have no cardio right now. The first two were fairly tortuous.

    Tickets to Indy are really steep right now. If they don't come down some, I forsee a drive in my future.

    WRs at Albatross: http://www.swimmingworldmagazine.com...-World-Records

    Updated March 18th, 2013 at 05:46 PM by The Fortress

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    Swim Workouts
  16. 03.18.13 - Monday workout

    by , March 18th, 2013 at 03:02 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Temperature situation is not improving. Still 86+.

    SCY

    3 Rounds of:
    * 50 Stroke/75 free - 2:00
    * 50 Stroke/75 free- 1:55
    * 2 x 250 - 4:00
    * 50 Stroke/75 free - 2:00
    * 50 Stroke/75 free- 1:55
    * 100 Easy (50 on first round)
    * Round 1, Stroke = free, 250s are 200 free/50 fly
    * Round 2, Stroke = back, 250s are 200 free/50 kick
    * Round 3, Stroke = breast, 250s are 50 fly/150 free/50 fly

    3 Rounds of:
    * 3 x 100 - 1:20
    Did 1st round 25 stroke/75 free. Last 2, descend.

    12 x 25 - :30 Odds no breath, evens easy
    4 x 50 Kick - 1:00, IM Order
    4 x 50 Kick w/ fins - 1:00 Underwater SDK down, easy back

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/19/2013

    by , March 18th, 2013 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 50 kick 1:15
    4 X 25 sprint kick :45
    1 X 100 swim

    3 X (4 X 50 1:10
    descend 1-4 #4 is fast

    3 X 50 from the blocks: sprint

    15 X 100
    5 on 1:30
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    4450Y
    Categories
    Swim Workouts
  18. Mon Mar 18th, 2013 SCY

    by , March 18th, 2013 at 11:46 AM (Ande's Swimming Blog)
    Mon Mar 18th, 2013 SCY

    zones are 18 days away

    Think the UT womens team leaves today for NCAAs, then the men leave next Monday. so we are training 6:30 - 8:00 in the morning for the next few weeks

    I've been a bad blogger and haven't blogged in 2 weeks, I swam 5 or 6 days a week
    and lifted 2 or 3 times each week. I'm getting a little stronger and starting to drop my yardage for zones. Last night I entered and today is the last day to get the $50 entry fee.

    Whitney Coached
    6:30 dove in around 6:35
    SCY UT Swim Center main pool, north end
    Swam with: Marcio, Colin, David,
    Beside Todd, Jim, & Mike


    Warm up
    went around 6 - 700

    Main Set

    assigned: 16 x 100 odds on 1:05 evens on 1:25
    did: 8 x (100 fr 90% on 1:05, 50 easy on 1:25)

    assigned: 16 x 50 odds k on :40 evens swim easy on :50)
    did 8 x (50 k fast on 40, 25 easy on 50)

    assigned 600
    did 3 x 150 easy speed, rested a 50 between each

    assigned: 10 x 100 odds on 1:05 evens on 1:15
    did 50's

    8 x 50 k with a board no breath on 40

    then did
    7 or 8 rounds of 25's kick
    odds easy evens fast

    50 easy swim



    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
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    Swim Workouts
  19. brrr it was cold but a good cold

    by , March 18th, 2013 at 07:53 AM (Mixing it up this year)
    78 degrees in the pool this morning. YEAH!!!! Shocking when you dive in but fine after about 200. Since it was condusive to a hard workout that is what I did.

    500 free
    500 free kick w/zoomers

    3x500@8:00 Free #1-2 w/strapless paddles, bouy and snorkle #3 w/paddles & bouy went 7:19, 7:04, 6:48
    500 free kick w/zoomers fast pace

    500 free EZ every 4th lap choice of drill and each drill different

    Total 3500 yards
    Categories
    Swim Workouts
  20. Week 23 - Sunday

    by , March 17th, 2013 at 03:45 PM (After a long rest)
    I went and watched my old team swim there regional championships(surrey county champs) this morning which was really fun. They did great and I received a very warm welcome. This afternoon I jumped in on the 2hr workout in the teams 25m pool. Ironically I never swam in this pool because I left for the us as it was being built. It's a nice pool and once again I was made very welcome.

    Warm up
    400 free with snorkel
    2x200 back
    3x100 IM
    100 easy

    Main set
    4x50 fly on 1 min
    3x100 ba5ck on 2 mins
    2x200 breast on 4 mins
    1x400 free on 6 mins
    1x400 free on 6 mins
    2x200 breast on 4 mins
    3x100 back on 2 mins
    4x50 fly on 60
    200 easy

    Second set
    12x50 fast on 60
    200 easy
    8x25 from blocks, 2 fly,back,breast free AFAP

    Warm down
    300 easy

    Total 5300 meters

    This was a tough workout, but I stuck with it and I was pleased with how I did. On the 400s I went 4.50s which was great. The fast 50s I was holding 31s.

    Updated March 18th, 2013 at 02:42 AM by StewartACarroll

    Categories
    Swim Workouts