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Swim Workouts

  1. It WAS a Happy FLOG Time...No More

    by , May 11th, 2012 at 10:15 AM (Year Three: The Road Back)
    But... that's not a bad thing. I decided since I not only reached my target pace for 250 miles this year, but was starting to get ahead of pace that I should continue to challenge myself on this road of recovery by upping my GTD goal by 25 miles. That being said, I'm once again not having a happy FLOG, but I get to see how I am slowly gaining on the new goal - and when I catch and pass that, I will probably up it again. I am just needing to remember to swim smart and when my shoulder starts hurting (not getting tired, but hurting) that I need to stop and kick the rest of practice. I'm learning.... and my kick is getting much better without fins. It's almost a win-win situation.... minus the injury, of course.

    Here's what I did today:

    300 Warm-Up
    8 x 50 Drill on 1:05 (odd: one arm fly, even: free catch-up) - no fins
    6 Sets (odd: one arm fly, even: free) - no fins
    - 1 x 50 on 1:10
    - 4 x 25 on :40
    5 x 100 Kick on 2:00 (did as 50 back dolphin, 50 back flutter) - w/ fins
    1 x 100 Free on 2:10
    1 x 450 Kick w/o fins (while everyone else finished final free set)
    200 Cool-Down
    Total Meters - 2850

    All in all, today's practice was quick-paced and fun. I only wish that I had been able to do full fly instead of one arm. That flat shoulder rotation is just not coming back quickly.

    I also think my freestyle may come back quicker if I can spend my time in the water focusing on the details of my stroke instead of worrying about when to breathe. Therefore, I'm toying with the idea of getting a snorkel. Any thoughts, suggestions?

    Enjoy your weekend and happy laps to you!
    Categories
    Swim Workouts
  2. Wednesday & Thursday, May 9-10, 2012

    by , May 10th, 2012 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    Wednesday P.M. at the Y lap lanes:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20
    500 IM Drill

    -------------------------
    1500 Yards

    Just wasn't feeling it yesterday, so got out and actually watched my daughter swim.

    ===========================

    Thursday A.M.

    200 Free
    300 Free Pull
    500 IM Drill

    10 x 50 Kick w/ board @ 1:00 (:43-:45s)

    300 swim back and forth

    --------------------------
    1800 Yards

    Still not feeling it, but at least I'm resting my sore muscles. Arms have taken a beating for a while. I'll plan to hit it hard again on Friday, and then we'll rest next week for Canadian Nationals.

    Speaking of which...where are the psych sheet postings online for this meet? It's a week away, and still nothing. I mainly want visual confirmation that I'm in the meet. I do have my online receipt, but sometimes that's not good enough.

    That Guy...you're good at finding "hard to find stuff" on the internet. Where are the psych sheets for 2012 Canadian Nats? (other than the direct link off www.cmsc2012.ca)
  3. Thursday - May 10, 2012

    by , May 10th, 2012 at 05:58 PM (I swim, therefore I am)
    LCM
    *Warm Up*
    1000 FR Desc by 300s, +100 75% smooth 6K, 2min rest
    1000 Swim as 100FR/100BK, build each 100


    *Set 1*
    5x200 BR on 1:00 min rest

    1. K with snorkel
    2. K/S by 50 with snorkel
    3. K/S by 50 with snorkel
    4. Swim build by 50
    5. Swim build by 100

    100 EZ


    *Set 2*

    5x200 FLY on 1:00 min rest

    1. 2(K25, RA25, LA25, S25) build swim
    2. 2(K25, RA25, LA25, S25) build swim
    3. By stroke count: 4(3RA, 3LA, 6S per 50)
    4. By stroke count: 4(3RA, 3LA, 6S per 50)
    5. Swim build by 50

    100 EZ

    *Set 3*

    4x500 FR on 1:00 min rest

    1. EVF focus with paddles, breath every 3rd
    2. Desc by 100 60%-80% effort, breath every 4 alt 50
    3. EVF focus with paddles, breath every 3rd
    4. Desc by 100 70%-90% effort, breath every 4 alt 50

    200 EZ

    Comments:
    Arms and shoulders continue to feel moderately sore and weak from circuit training last night and I experienced some toe cramping during last set (stopped to egg beater and push off pool bottom several times).

    Just trying to stay in touch with backstroke for now, will do more BK specific sets after a few more weeks.

    The BR kick was solid and coach worked with me to extend the body position with more lower back follow up upon kick closure.

    Fly was steady and linear: working on kick timing with forward arm extension. For some reason it feels slightly easier to get a EVF position set up with fly than free.

    During my warm-up and also the last free set I was sensing awkward stroke rhythm connected to my breathing. My theory is that gradually becoming stronger and fitter as a swimmer is making me more aware of the more subtle stroke flaws. Coach identified late and delayed breathing more specifically on my left side. I tried to apply his corrections and looked really stupid for a while. Then later I was able to get closer to correcting the issue by focusing on the timing of my breathing with my stroke pull and less so on the recovery. Hopefully I can integrate this adjustment forward from this point.

    Updated May 15th, 2012 at 09:54 PM by fdtotten (to catagorize)

    Categories
    Swim Workouts
  4. Dead from Deadlifting, Thursday, May 10

    by , May 10th, 2012 at 04:42 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 20 min

    Stretching/Yoga, 25 min


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


    Swim/SCY/Solo:

    600 various

    8 x 25 shooters
    50 EZ

    6 x 25 burst + cruise
    50 EZ

    1 x 100 AFAP back w/fins
    -- went :51
    -- better than I expected

    400 IG

    1 x 100 AFAP fly w/fins
    -- :54
    -- ugh, slow, had to swim through calf cramp

    300 IG

    1 x 50 AFAP breast
    -- 28 mid

    200 IG

    Total: 2200


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

    I woke up and everything hurt from Tuesday's drylands. Deadlifts seem to suck the life out of me. Maybe it's also accumulated fatigue from re-starting drylands. It made me less than enthusiastic to swim, and I was tired in the water. I had forgotten how rotten that feels ... Perhaps I should have saved this Speedo type workout for Friday instead and gone to yoga.

    I still have no plan for this season. Very unusual for me not to have a plan wrt either swimming, drylands or meets. Hopefully, after some more cogitating, my brain will spit out something soon.
    Categories
    Swim Workouts , Yoga
  5. Thursday May 10

    AM swim at home with Susan

    Did pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]Workout #4 = Reborn Monster[/ame] from this week's High Volume Workouts with a few minor variations. My butterfly is getting better but it still sucks so I definitely can't swim without frequently resorting to one-armed fly, so I changed the 7 x 50 stroke to a combination of drill and swim.

    Warmup (1000)
    1 x 200 swim
    1 x 200 IM kick
    3 x 200 @ 3:10, descend free

    Main Set (3000 / 4000)
    4 x
    • 4 x 100 free, hold 1:18
      • round 1 @ 1:40
      • round 2 @ 1:35
      • round 3 @ 1:30
      • round 4 @ 1:25

    • 7 x 50 IM order stroke by round
      • #1 - #2 @ 1:20, drill
      • #3 - #4 @ 1:10, 25 drill + 25 swim
      • #5 - #6 @ 1:00, swim
      • #7 easy


    Wrap up (500 / 4500)
    5 x 100: active recovery pull with buoy, @ 1:30, 1:40, 1:50, 2:00, 2:10

    ** 4,500 **
    Categories
    Swim Workouts
  6. Wednesday May 9

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup

    3 x
    * 1 x 150 @ 2:20
    * 3 x 25 @ :30, drill, drill, swim - IMO by round

    8 x 25 @ :40, calculate swim-golf score. Went 28-29, much worse than I got with paddles and a buoy last week

    10 x 100,
    * odd) @ 1:45 relaxed free
    * even) @ 1:55 IM

    8 x 25 @ :40, calculate swim-golf score. Went 28-29.

    200 easy

    * 2800 *

    ************************************

    PM Weights

    Dips
    Body weight (159 lb.) - 20 lb., 10 sets of 3
    Woot, I made the set with only 20 lb. of assistance (I had to use 60 lb. my first week)!

    Shoulder Press
    on the Technogym shoulder press machine
    10 sets of 3 @ 40 lb.
    10 sets of 3 @ 50 lb.
    8 sets of 3 @ 50 lb.

    Standing face pulls
    35 lb., 5 sets of 8
    40 lb., 4 sets of 8

    Seated face pulls
    50 lb., 4 sets of 8

    Calf raises
    Ran out of time before I could get on the Smith machine so I did these on the Technogym seated leg press machine, with only the balls of my feet on the foot platform.
    4 sets of 3 @ 200 lb.
    3 sets of 3 @ 220 lb.
    2 sets of 3 @ 240 lb.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/12

    by , May 10th, 2012 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 swim

    6 X {3 X 50 1:05
    Choice. Alternate build-fast-easy

    4 x 100 kick 2:15
    Last 25 fast
    1 X 100 swim

    LCM

    4 X {3 X 100 2:15
    Choice. Alternate build-fast-easy

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  8. 05.10.12 - Thursday workout

    by , May 10th, 2012 at 10:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Kent. Had a "make it up as you go day". Water temp noticably cooler today. Didn't get a reading but it felt 82ish.

    SCY

    450 Warm up

    Dave B's Set
    10 x 100 - 1:30 Odds IM, Evens Free
    I went ahead and did them all IM. Started around 1:26 to 1:27 and dropped to 1:23 as I warmed up. Finished on 1:18.
    50 Easy

    Kent's set
    20 x 50 Pull - :45 (Descend 5 50s 4 times)
    50 Easy

    My set
    Despite Howard's warnings, we threw caution to the wind and modified my pace line to work like the Germans do it. Roger and Dave M went in one lane and Kent, Dave B and I went in the other. We did 1000 yards straight with the last person in line moving to the front every 100 yards. In our lane, that meant you had to pass two people when it was your turn to go to the front. To help with that, the other swimmers in the lane swam 25 backstroke while the last swimmer made the pass. Then everyone went back to drafting. Worked pretty well. I think we averaged a 1:17 pace for the 1000 yards. Passing was an adventure. There's a lot of pressure to get moving so that you don't create a traffic jam at the wall. Fun set and harder than my way of doing it.

    Dave M's set
    6 Times through:
    * 50 Kick - 1:00
    * 100 Stroke - 1:40
    I did Fly/Bk/Br x 2. 1:23 on the last breaststroke.

    200 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  9. Wednesday 5/9/12

    Wednesday 5/9

    PM only SCY

    500 swim
    8x100
    odd: K/sw/dr/bld @ 1:40
    even: IM D1-4 @ 1:30

    3x300 @ 3:45 D1-3 pull w/ paddles + buoy
    4x100 @ 1:45 VS kick FR w/ board
    3x200 @ 2:45 IM 25 DPS/25 bld
    4x100 @ 1:45 VS kick BR no board

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (:59, 1:00, 1:00, 1:01, 1:01, 1:01)

    100 EZ

    2x (RD1: FR, RD2: FL)
    100 FAST @ 1:30 (RD1), 1:45 (RD2)
    3x50 @ :50 (RD1), 1:00 (RD2) hold faster than 1/2 of previous 100 time
    200 EZ

    Results:
    RD1: :55.0, :27.0, :27.0, :27.1
    RD2: :58.0, :28.0, :28.0, :28.4

    Total: 5800
    Categories
    Swim Workouts
  10. Wed - May 9, 2012

    by , May 9th, 2012 at 05:18 PM (I swim, therefore I am)
    LCM

    *Warm Up*
    1000 DPS -Desc by 100s 1-5,6-10
    10x50 on 50; 1-4@40, 5-8@38, 9-10@37

    *Set 1*
    3(3x200 on 3:30; 3:45; 4:00)
    Target times: 2:45, 2:40, 2:35

    Results:
    2:45, 2:41, 2:38
    2:44, 2:37, 2:32
    2:41, 2:36, 2:29
    200 EZ

    *Set 2*
    1x2000 swim with paddles - EVF focus
    Build pace/effort 50-80% as 2x500, 3x300, 1x100

    200 EZ

    Comments:
    Arms and shoulders felt moderately sore and weak during warmup from Monday circuit training along with tired legs from Tuesday LCM breaststroke kicking with a snorkel.

    First round of the 200s was not focused, but got it together for the next two rounds. Final 50 of final 200 felt like a total failure and I was surprised at the time.

    ..first USMS blog post of 2012.. will to attempt posting my workouts - as inspired by those who are doing it.
    Categories
    Swim Workouts
  11. Technical Difficulties, Wed., May 9

    by , May 9th, 2012 at 04:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    6 x 25 shooters w/MF
    75 EZ

    Main Sets:

    MF Report:

    I made TWO attempts at the 225 MF today, both foiled. The first was ruined by the fin falling off my right foot about 85 yards in. See Speedo's vid of that: http://www.youtube.com/watch?v=InbX1...ature=youtu.be. However, as the clock shows, I was out in 22 high being very conservative with the UWs. I should have stopped at the wall and adjusted the fin in retrospect. My second attempt, the iPhone apparently went to sleep and Pete couldn't get it back on video from picture mode. He tried to stop me, but I thought he was trying to slow me down for James' sake. I was almost 140 in when I realized the video wasn't running. At that point, my legs were dead, especially with yesterday's deadlift fiesta, so I wasn't making another attempt.

    In full disclosure, I cruised a 2:06 last week, which Speedo can confirm. So I knew I would likely be faster today, especially starting with a 22 high. My splits last week were 52/1:00/14. Jimby had made reference to me having done a :52 in a 100 MF before. I'm not sure where he got that ... might have been from a couple years ago even. But I've laid down quite a few 19s in my AFAP 50s lately (did James know this?), so I'm sure I'm much faster now. I may try once again, but right now my 2:06 beats James' very fine 2:10. Power of the MF! I must say doing a 225 MF for time just kills a sprint workout. Couldn't do much after.

    Anyway, the workout:

    1 x 80 MF for time, fin fell off
    120 EZ

    1 x 140 for time, Pete finally got my attention and stopped me
    60 EZ
    hottub, 10 min

    100 EZ

    10 x 50 single arm fly @ 1:00
    50 EZ

    8 x 25 burst + cruise
    50 EZ

    2 x 50 w/stretch cordz, hold for :30
    -- These blasted me. After weeks of tapering, I'm not in the best condition.
    125 EZ

    Total: 2550

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

    Enough of this farting around with D work, time to get back to sprinting!

    Will try to stretch and do RC work later.

    My lack of motivation for LCM continues ... I leave Saturday am for another weekend away, this time outside Boston for the Eastern Sprints. So I probably won't swim over the weekend. Two weeks of kind of sketchy training.

    Updated May 9th, 2012 at 05:36 PM by The Fortress

    Categories
    Swim Workouts
  12. Wed May 9th, 2012

    by , May 9th, 2012 at 03:05 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Wed May 9th, 2012

    by , May 9th, 2012 at 03:02 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. Wed May 9th, 2012

    by , May 9th, 2012 at 02:59 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  15. Tuesday May 8

    AM swim at home with Susan

    Did pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]3 x 300 Test Set[/ame] from this week's High Volume Workouts - with a few minor variations. I was extremely stiff and my legs felt like lead in the warmup (probably because of the squats yesterday), so I could tell that the test set wasn't likely to go well. My legs really hurt on the first 300 so I used a pull buoy on the next two and managed to go slightly faster. I guess my base interval stays at 1:30.

    Warmup (1700 / 1700)
    1 x 200 easy free
    1 x 200 @ 3:30 200 IM kick/drill by 25
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 100 @ 1:45, kick, dolphin-flutter by 25s, descend (wimped out and used fins)
    6 x 50 @ 1:00, #1 & #6 are easy free, #2 to #5 are IM order, build each to fast
    4 x 25 @ :45, w fins, going 5-6-7-8 AFAP strokes off the wall
    1 x 100: easy

    Test Set (1200 / 2900)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:57, 3:56, 3:54 (yuck!)
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Wrap-Up (1000 / 3900)
    2 x
    * 4 x 100 @ 1:40, 1-3) kick dolphin/flutter by 25s w/board, 4) easy swim

    4 x 50 @ :20 sec rest hypoxic. normally I make these fairly easily, but today I had to take one breath on each.

    ** 3,900 **
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/10/12

    by , May 9th, 2012 at 01:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 150 2:45
    3 X 100 1:45
    1 X 250 4:15
    3 X 100 1:40

    1 X 200 kick 5:00
    1 X 150 kick 3:45
    5 x 50 kick 1:15
    1 x 100 swim

    2 X 100 IM 2:00
    4 X 50-1of each stroke- 1:15
    Two rounds, short break between rounds.

    1 X 400 6:40 6:20
    2 X 200 3:20 3:10
    two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  17. 05.09.12 - Wednesday workout

    by , May 9th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty good today. Lots of kick. Tried to mix it up some and not rely on my br kick crutch to make all the intervals.

    SCY

    400 Warm up

    6 Times through:
    * 200 IM - 3:00 (Less that 2:45, substitute 50 stroke for 50 kick)
    * Ended up going 0, 50, 100, 150, 100, 150 kick. Made 2:43 on the last kick.
    * 6 x 25 - :40 choice stroke
    4 x 100 IM - 1:45 (0/25/50/75 IM kick)
    1:00 Break
    8 x 100 - 1:45 (25/50/75/100/75/50/25/0 IM Kick, last 100 sprint - 1:03)
    50 Easy

    100 Timed Kick (Br-1:26)

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  18. Tuesday, May 8, 2012 5:00am & 5:00pm

    by , May 8th, 2012 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    This morning I was tired and sluggish. Not sure what time I actually got to sleep last night but it was after midnight. Just did a stretch out swim.

    A.M. Workout

    300 Free
    200 IM
    300 Free Pull

    Lanemate decided the workout today, I just followed along with no big hurry.
    1 x 400 Free @ 6:00
    2 x 200 Free @ 3:15
    4 x 100 Free @ 1:45

    ------------------------------
    2000 Yards

    ==============================

    P.M. Workout:

    Got this main set idea from Ande's blog today. It was originally a lot longer than I did, but I'm also on a limited timeframe, and swimmming it solo, I wasn't sure how long I'd be able to force myself to keep going!

    Warmup:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20

    Main Set:


    4 Rounds of:
    • 5 x 50 into
    • 5 x 25 into
    • 1 x 25 EZ
    • 1:00 rest
    1. 50s Fly/Back by 25s @ :45 <> 25s Back @ :22.5
    2. 50s Fly/Breast @ :45 <> 25s Breast @ :25
    3. 50s Fly/Free @ :40 <> 25s Free @ :20
    4. 50s Fly/Fly @ :45 <> 25s Fly @ :25
    This set was a lot harder in the pool than it looked on paper. Wanted to use Ande's intervals :40s/:20s but couldn't make myself do it.
    On the 4th set, I ranged between :32 and :35s on the 50s Fly. Tough to keep going, definitely a mind game at that point.


    300 EZ Swim

    8 x 25 Dolphin Kick on back w/ Speedo Biofuse fins @ :30

    100 EZ

    ---------------------
    3200 Yards

    5200 Yards for the day
  19. Tuesday 5/8/12

    Tuesday 5/8

    PM only LCM + (brutal) Crossfit

    Swim:

    Straight out of PWB's HVT for the week of May 7th.

    800 swim @ 12:00
    1x200 IM @ 3:20 cruise
    600 swim @ 9:00
    2x200 IM @ 3:20 D1-2
    400 swim @ 6:00
    3x200 IM @ 3:20 D1-3

    (at this point I was running out of time because the young kids were getting in for club practice. I axed the last 200 swim/4x200 IM and did: )

    500 kick cruise w/ fins and board (to warm the legs up for Crossfit, which I am glad I did!)

    Total: 3500

    Crossfit:

    3x
    800 meter run
    20 overhead ball slams (20 lb ball)
    20 kettle bell swings (30 lb kettle bell)
    8 pull ups
    Categories
    Swim Workouts
  20. Tue May 8th, 2012

    by , May 8th, 2012 at 06:32 PM (Ande's Swimming Blog)
    Tue May 8th, 2012

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Tyler Mike & Jim
    beside Chris Ned, Larry & James

    Warm Up (LCM)
    400 fr 100 k 300 fr 200 200

    Main Set SCY
    moved to diving well, it was warm

    4 rounds of
    11 x 50 on 40 right into
    11 x 25 on 20
    25 easy
    1:00 break before next round

    rounds:
    1) 50's 25fl/25bk on 40, 25's bk on 20
    2) 50's 25fl/25br on 40, 25's br on 25
    3) 50's 25fl/25fr on 40, 25's fr on 20
    4) 50's 25fl/25fl on 40, 25's fl on 20

    100 easy

    14 x 25
    odds easy on 40
    evens SDK easy speed on 20

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts