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Swim Workouts

  1. Thursday July 5th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim

    16 x 25 @ :30, drill IM order

    8 x 50 @ 1:00, 1-4 breath every 5, 5-8 breath every 9

    16 x 25 @ :40, flutter kick. every 4th AFAP

    8 x 50 @ 1:00, do a very fast turn, six SDKs, two strokes before breathing, and cruise to the wall

    16 x 25 @ :30, pull with buoy and paddles

    4 x 20 @ :20 AFAP
    4 x 25 @ :30 AFAP

    ** 2500 yards **

    I was surprised at how hard the 8 x 50 set was. My dolphin kicking is slow and my core strength isn't where it might be, so by the third one I was really gasping by the time I breathed after the turn. Guess I know what (else) I need to work on .
    Categories
    Swim Workouts
  2. 07.05.12/07.06.12 workouts

    by , July 6th, 2012 at 01:34 PM (Pete's swim blog)
    Swam at the community rec center last night and then made the CSST masters workout this morning. What a difference a good pool makes! Helped that I dropped 1000 feet of altitude. But the cooler waters and people to swim with have been sorely missed.

    Thursday - SCY
    400 warm up
    5 x 200 kick - 3:45
    100 easy
    10 x 100 pull - 1:20
    100 easy
    5 times through:
    * 4 x 50 I'm order
    100 easy
    3 times through :
    * 100 kick - 1:40
    * 100 pull - 1:40
    200 cool down

    (4500 total)

    Friday SCY

    150 warm up (got in late)

    8 x 75 - 1:10? 25 stroke, 50 choice
    150 easy
    4 times through :
    * 100 easy - 1:30
    * 4 x 50 - 1:00 odds easy, evens hard
    5 times through :
    * 50 easy - 1:00
    * 4 x 25 hard - :30
    200 kick
    3 x 100 kick
    4 x 200 pull - 2:40 (I did 150s - altitude finally got me)
    150 cool down

    (4100 total)
    Categories
    Swim Workouts
  3. Thursday, July 5, 2012 5:00pm

    by , July 5th, 2012 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    Woohoo!!! I made it to the outdoor pool for a few laps tonight, since everything was closed around here on the 4th, and I didn't really want to swim only twice this week. This was a crowded day for my timeline, and finally I get to relax.
    5:30am-4:15pm - Work - been working on the same rebuilding project for the past week, and I'm getting sick of it.
    5:00-5:40pm - Swim, cost me $3.00, but I got to swim. Normally I just swim with my YMCA membership at the Y pool, but this time slot worked today.
    5:55pm - got home to pick up my son and get him to swim lessons at another pool.
    6:15-6:45pm - Son's swim lessons...he's doing quite well, and is now able to swim the width of the basement YMCA pool which is about 3 lanes wide (maybe)
    7:00pm - McDonalds/7-11 and a Redbox movie
    7:15pm - relaxation Ahhhhhh

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

    My swim:


    22 x 100 Free @ 10-15 seconds or so
    I felt like I was holding 1:10s or so, maybe a bit faster
    I just rested a few between each one, since they don't have a pace clock anywhere at the outdoor city pool. The swim team keeps theirs locked up in the storage.

    8 x 25 @ :10 rest
    Odds Fly, Evens Free Fast

    100 EZ

    -------------------------
    2500 SCY in the LCM pool

    Got this done in 40 minutes, so I was happy with the effort.
    We had to swim widths because of swim lessons in the shallow end. Not a problem for that part. Problem is the complete lack of lanelines, and you always have to be on the lookout for the swimmer going outside of their lane while floating on their back or something. At least they do have painted black lines going the SCY direction as well, so that helps. It was more or less an OW adventure with the amount of waves created by the swimmers plus the wind coming through!


    This Sunday I've got my 4 races in the USAS meet. It's going all three days, but I'm only doing the one day since it'll fit with my work schedule.
    200 Free, 100 Back, 50 Free, 1500 Free
    Now that it's been swum at Nationals, I'm ready to see where I can get myself ranked in the 1500 now. I'd like to improve in the 200 Free as well. I think I'll just "go for it" from the start and see what happens.
  4. Thursday, July 6

    by , July 5th, 2012 at 09:46 PM (The FAF AFAP Digest)
    Everything went smoothly on the trip to Omaha! Got to the pool before 5:00. The comp pool wasn't an option because the meet was way off schedule. No matter because the warm up pool was divine. I stayed in the 25 meter lanes and just loosened up, no more than 500. Did four starts on the wedge blocks using setting #2. So much more power! Not as sure about the backstroke starts ... There are two choices for hand position -- one higher and one lower than I'm used to. I probably go with the high one. Those FINA walls are slippery.

    I'm happy just to feel a glimmer of excitement. The power outage was a real joy sucker. I'm ready for another good nights sleep since the 50 free isn't until 11:55 tomorrow.
    Categories
    Swim Workouts
  5. Wednesday July 4th - AM Swim

    At home with Susan and Richard.

    Warm-up (1400)
    200 swim
    200 reverse IM
    200 25 catch-up + 25 swim
    200 pull
    4 X 100 @ 1:40 DPS

    Set I (1400 / 2800)
    4 x 50 @ 1:00 dolphin kick w/ monofin
    6 x 100 @ 2:00 kick, even flutter, odd breast
    6 x 100 @ 1:30 kick w/fins, odd flutter, even dolphin

    Set II (1600 set/ 4400 total)
    4 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:09 with a pull buoy)
    50 easy

    3 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:10)
    50 easy

    2 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:08)
    50 easy

    1 x 100 @ 1:45 85% effort, focus on technique
    100 fast (went 1:11)
    50 easy

    200 easy

    ** 4600 **

    This workout was deceptively hard. I used a pull buoy (but no paddles) on the first set of 100s so I could focus on my arm timing, forgot to drop it for the fast 100 and went a 1:09 anyway. This is fast for me so I was hoping the other 100s would be fast too, but my arms turned to mush on the second set of 100s and by the end I was really struggling.

    I used the monofin for the first time since I got blisters using it three weeks ago. The blisters were on the joints of my first two toes of both feet, so they took a surprisingly long time to heal. I am not sure how to prevent the same thing from happening again because when I kick hard my feet slide inside of the foot pocket slightly.
    Categories
    Swim Workouts
  6. 07.04.12 - Wednesday workout

    by , July 4th, 2012 at 08:39 PM (Pete's swim blog)
    Swam at community center outside Colorado Springs. After struggling all week, I discovered three things working against me. First, the altitude. Still hurts but I'm getting used to it. Second, I found the posted pool temp... 85 . I thought the altitude was why it felt warm. Turns out it was just warm. Finally, there are two jets that focus water directly into the middle of the three lap lanes. I either get the full force of one jet in the outside lanes or the combined force in the middle. I look at it as good training even if it is wearing me out. Less yardage today. This was all I could stand.

    Scy

    400 warm up

    10 x 100 up/down kick - 1:45 (:10) start w/50 fly, 50 free
    did first 5 base stroke fly, last 5 free
    100 easy

    800 IM (14:00 - needed 2 30 second breaks)
    100 easy

    2 times through:
    * 400 IM - 7:00
    * 100 easy - 2:30

    200 cool down

    Went to an outdoor Y later with the kids and did another 200 yards.

    (3800 total)
    Categories
    Swim Workouts
  7. Wed., July 4

    by , July 4th, 2012 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1100
    4 bursts and a build 25, rest easy

    15-20 min RC & stretching


    ++++++++++++++++++++++++++++

    Still feeling somewhat discombobulated. For once, I'm glad my best events aren't on day one of the meet. I think I'm going to need a "get the cobwebs out" swim. 50 free is my first event. I expect that to feel somewhat rough as I've not done any sprint freestyle in practice at all. Or any freestyle really.

    I did check in for the 200 back. Off to start packing!
    Categories
    Swim Workouts
  8. Tuesday, June 3 2012

    by , July 4th, 2012 at 08:35 AM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 90, pool at 81, 100% water clarity.
    Sunny skies with humidity at 75%


    Warm Up
    1x1000 REV IMO

    *Set 1*
    5x200 FR on 2:30
    • Swim w/paddles


    Results:
    1. 2:18
    2. 2:14
    3. 2:11
    4. 2:08
    5. 2:09


    *Set 2*
    3x500 DR/S by 50 on 1:00 rest
    • 1) BR, 2) BK, 3) Fly


    *Set 3*
    10x100 on 1:30 as:
    • Odd # Cruise FR
    • Even # Fast IM Desc 1-5


    Results:
    • Odd FR 100s 1-9, 1:10 ave

    2) 1:14
    4) 1:13
    6) 1:10
    8) 1:09
    10) 1:07

    EZ 200 FR

    Comments
    • What difference it makes when the water temp is 3-4 degrees cooler!
    • The SWF summer weather has arrived; hot humid mornings with air temp over 80 by 8am, slightly dryer heat of 90 by noontime, with off/on traveling thunderstorms in the afternoons.
    • My freestyle "feel" and "form" appear to still be intact after 5 weeks of inconsistant and more casual workouts. Swimming Fly and Br is still satisfactory as well, but the backstroke feels clumsy and unstable. From about June to September, it is my experience that the sun glares down at me more direct and intense when I do backstroke and therefore I do it less.
    • Lee County schools will reopen in early August, so when the kids are back in class, I should be a be able to start rebuilding my FR endurance base for some 5K OW swims in October.
    Categories
    Swim Workouts
  9. 07.03.12 - Tuesday workout

    by , July 3rd, 2012 at 11:11 PM (Pete's swim blog)
    Back at the community pool outside Colorado Springs. Had a lane to myself and swam solo. Did a little better today. Finished off where I left yesterday and then moved on to some IM stuff. Still taking it easy and very frustrated with my lack of speed and recovery. Once I was done with my first set, I noticed my fins were missing. I looked around and found nothing. The fins are duct taped and barely holding together. Could not imaging anyone actually stealing them. I asked a lady playing with her kids if anyone had seen them. She checked with her kids and they sheepishly pointed to the middle of the pool where they had been abandoned. After a quick scolding, they returned them. I didn't care so much about them being in trouble... but I was glad to have my fins for a set later.

    SCY

    400 Warm up

    150 Free - 2:00 / 125 Free - 2:00
    150 Free - 1:55 / 125 Free - 1:55
    125 Free - 1:50 / 100 Free - 1:50
    125 Free - 1:45 / 100 Free - 1:45
    125 Free - 1:40 / 100 Free - 1:40
    125 Free - 1:35 / 100 Free - 1:35
    125 Free - 1:30 / 100 Free - 1:30
    100 Pull - 1:25 / 75 Pull - 1:25
    100 Pull - 1:20 / 75 Pull - 1:20
    100 Pull - 1:15 / 75 Pull - 1:15
    75 Pull - 1:10 / 50 Pull - 1:10
    75 Pull - 1:05 / 50 Pull - 1:05
    75 Pull - 1:00 / 50 Pull - 1:00
    75 Free - :55 / 50 Free - :55
    50 Free - :50 / 25 Free - :50
    50 Free - :45 / 25 Free - :45
    50 Free - :40 / 25 Free - :40
    50 Free - :35 / 25 Free - :35
    50 Free - :30 / 25 Free - :30
    75 Easy
    Too exhausted to make :30

    4 Times through:
    * 200 Kick (IM Order by iteration)
    * 100 Swim (IM Order by iteration)
    100 easy

    4 Times through:
    * 5 x 50 Swim (IM Order by iteration), descend

    200 Cool down

    (6050 Total)
    Categories
    Swim Workouts
  10. Workout 07/03/12:

    by , July 3rd, 2012 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    10 x 200's various
    - drills, kicks, swim, stroke work

    200 float and out
    (Solo/Hoosick Falls Pool/2600yds/45 min)
    -------------------------------------

    Wow. This last week has been a blur due to a nasty head cold, which was very similar to one I had at the beginning of the year. Last Monday during my double I swallowed some water, then the sore throat, mucous machine and sinus clogging began. I missed the Berkshire's swim at Richmond Pond (although Brent was able to go) and battled this illness while working, taking a nap during lunch and basically sleeping whenever I have been home. Big disappointment. Add to that the closing of our town's pool for at least July and August for repairs to the building around the pool due to chlorine exhaust corrosion, and I am bumming!

    The nearest pool is just across the NY border in Hoosick Falls, an outdoor, five-lane 25yd pool built in the 60's. I have never been there before, but since I am feeling somewhat better I headed over today for the "workout" above just to get into the clear water on the beautiful morning we had. The pool is concrete, but has a liner like the KMart pool I have in the backyard. You can't really do flipturns (and I didn't) because when you push off, there is two inches of play between the two membranes. Wild stuff. There is a really interesting cross current too, between the diving well on the southwest side of the pool and the kiddie splash area on the northeast side, which was pretty trippy.

    Hey, it's a place to swim. I have tomorrow off and then work Thursday, and on Friday the family and I are heading up to Newport to get checked in for the Kingdom swim. Not exactly the type of taper I was planning on before my first ten mile swim. Some things we just don't have control over, and can only make the best of the circumstances were in. I am not able to take a full breath without coughing, so my focus for the swim is completion and also meeting the forumites who will be there.

    I do have access to one of the gyms in town now, so I will be dropping in next week to work on cardio. Peaks for Portland is two weeks after Kingdom, and I plan on supplementing my training with some more lake swims to keep jbs and slknight at bay. Next week I will be heading back to Phili for my daugther's orientation at Drexel, so I might try to meet up with Tom again for a swim. After Peaks, I will restart the lifting program in earnest (although I am still using my bands to keep my shoulders strong for the swims at this point).

    Good luck to all you Natsy folks this weekend, that pool looks amazing! Maybe they'll keep the flame throwers loaded for a few swim!
    Categories
    Swim Workouts , Planning
  11. Summer 2012

    by , July 3rd, 2012 at 10:22 PM (Time-Crunched Swimmer)
    Week of 7/1
    7/3

    Quick weights workout...bench, squats, tri extension (balance on one leg), med ball wood chop, arm curls, and up/downs

    Want to get back to these quick weight workouts on off-days from the pool. My times are faster in meets when i do these. I am planning on doing the Dearborn Masters meet on 7/22. Not having access to a LC pool will be challenging but I'm looking forward to swimming the 200 fly and breast during that meet.

    7/4

    First workout at Downriver YMCA in several years...felt good to get back there.

    3 times through...
    200 swim/100 Kick (#1 Free, #2 Back, #3 Breast)

    8x25 drill/swim fly
    150 fly straight (building toward 200 fly)
    50 easy

    8x50 drill/swim RIMO 1:00
    100 k
    200 cd
    2000 yards

    The goal for these straight fly swims is to maintain my stroke rate while holding the same time. The last 50 of that 150 straight I added one stroke per length. Need to work my walls more and do a deeper chest press to maximize my distance per stroke. Ran into one of my old teammates from the DRY team...he mentioned that there is a group that still works out on Sunday mornings. Looking forward to joining them again.

    7/6

    400 wu (300 sw, 100 k)
    4x100 d/s RIMO 2:00
    100 k
    6x50 1:00 (odd free, even back)
    8x25 fly max 6 strokes per 25
    100 k
    150 cd

    1650 total

    Had to stop a little early. Went down to one lap lane. Too crowded! Having a hard time keeping my heart rate down. It's been so hot this week. That could be part of the issue.

    Updated July 8th, 2012 at 12:46 PM by kellys

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Masters Swim Meets / Events
  12. Tuesday, July 3

    Some newbies joined us today, including one of the youth coaches. We had a total of nine swimmers. Ray led the workout and it was good to have Dave B. back. Actually felt better later in the workout and was actually pretty happy with the 100's and 50's. Swimming in a lane by myself and a couple of longer intervals allowed me to work my backstroke.

    100 )short warmup due to late start)
    3x300 on 4:30 (went 4:15; 4:10; 4:07)
    100 back w/paddles
    4x150 on 2:15 (stayed around 2:00)
    100 back w/paddles
    4x150 back w/paddles on 2:15
    150 free
    4x100 on 1:45 (held at 1:15 to 1:17)
    100 back w/paddles
    4x100 back w/paddles on 1:45 (1:20's)
    150 free
    4x50 on :45 (:37 down to :35)
    4x50 back w/paddles on :45 (:38 down to :35)
    4x50 free

    4200 yards
    75 minutes
    Categories
    Swim Workouts
  13. Monday, July 2 2012

    by , July 3rd, 2012 at 06:07 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    Air temp of 89, pool at 84, 100% water clarity.
    Partly cloudy skies with humidity at 70%


    Warm Up
    1. 200 FR EZ
    2. 200 FR DR/S by 50
    3. 8x25 FR on :30 Desc 1-4,5-8


    *Set 1*
    1x4000 Fr Swim as:
    1. 1X1000 on 12:30
    2. 2x500 on 6:30
    3. 4x250 on 3:20
    4. 1x1000


    Results:
    1. 12:02
    2. 5:56, 5:51
    3. 2:54, 2:51, 2:49, 2:48
    4. 11:52

    EZ 200 FR

    Comments
    • Water was hot. It was all I could do to swim the workout today. Took a five minute cold shower after the 500s, but I was not able to swim any faster without overheating on the last 1000.
    Categories
    Swim Workouts
  14. Tuesday, July 3

    by , July 3rd, 2012 at 05:14 PM (The FAF AFAP Digest)
    Swim/SCY/Next to Speedo:

    450 various
    8 x 25 shooters
    4 x 50 fly drills
    4 x 50 burst + cruise
    50 EZ
    2 x (25 up tempo + 25 EZ)
    100 back EZ

    Total: 1300


    Acupuncture, 45 min


    RC/Stretching/Foam rolling, 30 min

    Planning to do this soon.


    +++++++++++++++++++++++++++++


    I am really really looking forward to sleeping in my own bed tonight. I was on a mattress on the first floor of our house last night. (My bedroom is on the third floor, which was an oven.) The house is finally cooled down now though. I don't feel very good in the water, but that's probably from being so tired. Right now I'm just trying to stay mentally positive in the face of a compromised taper. It's hell when life gets in the way of life!

    It was very nice to see Speedo today. Why, he barely looks like a swimmer anymore now that he's a multi sporter. I tried to goad him into a 100 free for time, but he was having none of it. He was talking smack about doing the 200 IM at the Hains Point meet. I tried to warn him about the the lack of fly and breast turns, but he is embracing being a show pony in a niche market.

    I've tried twice to go to the grocery store after throwing out two fridge/freezers full of food, but there were no parking spots. So I remain in the AC waiting for the rest of my family to get back home.
    Categories
    Swim Workouts , Yoga
  15. Tuesday July 3rd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    Warm-up (900)
    3 x
    * 100 free
    * 200 reverse IM

    Set I (600 / 1500)
    6 x 100 @ 2:00 kick, went even flutter, odd breast

    Set II (900 / 2400)
    3 x
    * 1 x 100 @ 2:00 IM
    * 4 x 50 @ 1:00 free

    Set III (600 / 3000)
    8 x 75 @ 1:15 pull with buoy & paddles. build, last 25 is 90%

    200 easy

    ** 3200 yards **

    Updated July 3rd, 2012 at 01:37 PM by eric.carlson (Fix date)

    Categories
    Swim Workouts
  16. 07.02.12 - Monday workout

    by , July 3rd, 2012 at 01:01 AM (Pete's swim blog)
    Had a fun weekend. Left Thursday afternoon for a 19 hour trek w/ 4 kids to Colorado. Kids were great the whole way. Driving at night helps. I was concerned my back was not going to make it but turns out I was fine. I swam a few laps in a neighborhood pool but it was tough to do much between dodging kids and being really tired. Going from 700 feel above sea level to 5000 feet above sea level didn't help either.

    Saturday, we headed out from Denver to Rocky Mountain National park which was awesome. When we left, it was 85 degrees out and sunny. By the time we got to the top of some really high mountain, it was snowing. Later it rained. The roads were the most terrifying I've every driven. The park apparently doesn't have the budget for guard rails. I don't know if they would have helped any but I would have felt better with something between the road and the cliff. The 13000 foot altitude made Denver air seem much more reasonable. Fact is that I'm acclimating poorly. Wife is fine with it, kids are fine with it but I (being the only one in the family that seriously exercises) am constantly short of breath. Went ahead and took Sunday off to see if I could rest up a little before seeking out a good workout.

    Today, we headed to Colorado Springs which is another couple thousand feet above Denver (at least it is outside the city where we are). Found a nice community pool that kicked a couple floaters out of the lane so I could swim laps. I actually offered to share but they insisted on moving. Swam solo. Took it fairly easy today but put in a good amount of distance. I'll probably keep taking it easy for a couple more days as I get acclimated.

    SCY

    400 Warm up

    225 Free - 3:00/ 200 Free - 3:00
    225 Free - 2:55/ 200 Free - 2:55
    200 Free - 2:50/ 175 Free - 2:50
    200 Free - 2:45/ 175 Free - 2:45
    200 Free - 2:40/ 175 Free - 2:40
    200 Free - 2:35/ 175 Free - 2:35
    200 Free - 2:30/ 175 Free - 2:30
    75 Easy

    175 Free - 2:25/ 150 Free - 2:25
    175 Free - 2:20/ 150 Free - 2:20
    175 Free - 2:15/ 150 Free - 2:15
    150 Free - 2:10/ 125 Free - 2:10
    150 Free - 2:05/ 125 Free - 2:05
    150 Free - 2:00/ 125 Free - 2:00

    200 Cool down

    (5200 Total)

    Updated July 3rd, 2012 at 11:50 AM by pmccoy

    Categories
    Swim Workouts
  17. Monday, July 2, 2012 5:30pm

    by , July 2nd, 2012 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    Yesterday we had a big Carne Asada dinner for my wife's birthday. Plenty of charcoal smoke in the air, and the aroma of meat!! Mmmmmmm...She's now the same age as me for about a month.

    Another 10 hour plus day at work again today, so I was pretty well beat when I got to the YMCA pool tonight.

    Warmup:

    5 x 100 Free @ 1:30 right into
    5 x 100 Free @ 1:25/1:20/1:15/1:10/1:05 - came in about 1:06 on the last one


    Main Set:

    6 x 100 Free Pull @ 1:20 right into
    6 x 75 Free @ 1:00 (held :53-:55s) right into
    6 x 50 Free Pull @ :40 (held :35s) right into
    6 x 25 Fly @ :30

    A couple guys got in with me at this point (they were swimmers, so it was okay) so I just swam easy while they warmed up:

    5 x 100 Free @ 2:00 (held 1:08ish)

    10 x 50 Kick w/ board @ 1:00 (:50ishs)

    -----------------------
    3500 Yards in 1 hour 2 min.


    Worst part of the day: Got picked for Jury Duty for two weeks in August. Let's hope for no big cases to blow through Wenatchee next month.


    Better part of the day...got my Metallica decal stickers in the mail for the back window of my truck.

    Updated July 2nd, 2012 at 11:33 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  18. Still Powerless, Monday July 2

    by , July 2nd, 2012 at 01:55 PM (The FAF AFAP Digest)
    Sunday:

    RC/Yoga/Foam rolling, 45 minutes

    Stepped on the pool deck for a swim and was informed that a kid had an accident in the pool and it was closed. Seriously?! I drove to our summer league pool, which fortunately had reopened. I did 1200 SCM with 4 bursts and an up tempo 25. My brain is just not on swimming right now.

    Monday:

    Still no power. Day 4. And there is no repair date for my area on the power co website, though there is an estimate that 85-90% will have power by Thursday. There is also the threats of thunder storms the next few days that could hamper power restoration efforts. Can't catch a break here in No Va.

    I am sitting in Whole Foods eating lunch and pondering whether to get a pedicure or go to the gym for a few hours and blow my taper. Power outages and taper don't mix well.

    I do have an ART appt later ths afternoon.
    Categories
    Swim Workouts , Yoga , ART
  19. Monday July 2nd - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    Warm-up (850)
    200
    2 x
    * 3 x 75 @ 1:30 free kick, drill, swim
    * 1 x 100 @ :10 sec rest, !M drill

    Set I (1200 / 2050)
    1 x 100 @ 1:35
    1 x 200 @ 3:10
    1 x 300 @ 4:45
    3 x 100 @ 1:35
    2 x 100 @ 1:35
    1 x 100 @ 1:35
    went 1:11 - 1:13 / 100

    Set II (600 / 2650)
    Pull with buoy and paddles
    1 x 300 @ :10 sec rest, breath every 5
    1 x 200 @ :15 sec rest, breath every 7
    1 x 100 breath every 9
    averaged 1:13 / 100

    250 easy

    ** 2900 **
    Categories
    Swim Workouts
  20. Sunday July 1st - PM Swim

    At home with Susan and Richard.

    Warm-up (700)
    200 swim
    300 pull
    200 IM, 25 drill + 25 swim

    Set I (800 / 1500)
    4 x 100 @ 1:30, kick w/fins. evens flutter, odds dolphin

    Set II (1500 / 3000)
    4 x
    * 1 x 100 @ 1:45
    * 1 x 50 @ :40

    3 x
    * 1 x 100 @ 1:35
    * 1 x 50 @ :40

    2 x
    * 1 x 100 @ 1:25
    * 1 x 50 @ :40

    1 x
    * 1 x 100 @ 1:15
    * 1 x 50 @ :40

    200 easy

    ** 3200 **

    I was really sore and stiff when I woke up this morning and almost decided to not go today, but I am happy I went because this workout felt surprisingly good.
    Categories
    Swim Workouts