View RSS Feed

Swim Workouts

  1. Tuesday, April 10

    by , April 10th, 2012 at 04:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/fins
    16 x 50 w/fins @ 1:00
    odds = back
    evens = breast
    100 scull
    100 EZ

    Total: 2150

    Stretching/Yoga/Rehab, 45 min


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

    Had nothing in the pool today. Legs felt really heavy. I had 5 vials of blood taken right before the workout, which didn't help. And my 8:00 pm speed workout last night was too close to this one, I fear. Or else the dread allergies are taking over ...

    But no big deal -- Il Garbagio was on the menu anyway! Will sprint some tomorrow and then just cruise for a couple days for Zones. Or I may just cruise tomorrow too; my body is screaming for recovery. Plenty of speed work to be had over the weekend.

    There are 443 swimmers entered in Zones with the entry deadline tonight. Looks like I'm at my usual 33% rate for end lanes. I considered reverse sandbagging the 100 breast, but I wasn't sure I'd go faster than my current seed time. At least at Nationals where they seed by age group, I won't be in an end lane.

    I was notified that I was PV Female Swimmer of Year in meters, which is pretty cool.

    Updated April 10th, 2012 at 08:34 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  2. Another Good Day... But I Need a Rest Day

    by , April 10th, 2012 at 01:57 PM (Year Three: The Road Back)
    Today in the pool was another good day. My plan is to slowly increase the length of the freestyle swims I can accomplish without fins. Now, when I say slowly, I mean S - L - O - W - L - Y. Of course, it feels so much slower than that. But... I also have now swam two days in a row and while my shoulder is not hurting (as in "Uh oh... messed it up again), it is hurting (as in "I need to take the day off tomorrow"). So, that is my plan.

    I also get to coach Wednesday, Thursday, and next Monday. It makes it so much easier to give myself permission to not swim when I get to be on deck helping others achieve their goals. My goals will come... but not if I push too hard and do further damage. So...

    Here's what I did today:

    100 Warm-Up (chatting again....)
    12 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins, 5 kick, 6 one arm fly w/ fins; 7-12 same pattern)
    5 x 100 on 1:50 (odd: free pull using fins to float legs; even: kick)
    8 x 50 on 1:05 (1 & 2 one arm fly w/ fins, 3 & 4 back w/ fins; 5-8 same pattern)
    1 x 200 Kick on 4:00
    8 x 25 Kick fast on :40
    8 x 50 on 1:20 - NO FINS ROUND (odd: freestyle; even: one arm fly)
    200 Cool-Down

    Whew.... one arm fly is one thing with fins on - with fins off, it's still a blast! Here's to hoping that once I can get back to full fly stroke all the one-arm fly drills will really pay off!

    Off to see my shoulder surgeon for another post-op check up. Wish me luck!

    Enjoy your swims today!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/12

    by , April 10th, 2012 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout. Last day before the meet.

    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 free 2:00
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2125Y
    Categories
    Swim Workouts
  4. 04.10.12 - Tuesday workout: swimming sick

    by , April 10th, 2012 at 09:28 AM (Pete's swim blog)
    Swam /w 2 x Dave and Howard. Pool temp ~84. Feels like something has taken root and is now growing in my sinus cavities. Unfortunately, my body seems to be diverting all available resources to that issue and not to recovery from swimming. Took some PM decongestant last night so at least I slept. I always have weird dreams with PM medication. Yesterday, I had speed but no endurance. Pretty much the same today. Workout intervals were out of my league. We made some modifications and took a few unscheduled breaks.

    SCY

    400 Warm up

    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (Fastest/Slowest/Fastest)
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 (2nd Fastest/2nd Slowest/2nd Fastest)

    400 IM - 5:40 (5:45)
    4 x 75 Kick - 1:15 (changed to all br kick at this point)

    2 x 200 IM - 2:45
    4 x 75 Kick - 1:15 (Br kick)
    Made the first one and then faded a little. Caught back up to the interval on the kick

    4 x 100 IM - 1:30 (Try to make 1:20s - 1:20, 1:20, 1:22, 1:22)
    4 x 75 Kick - 1:10 (Br kick)

    50 Easy

    400 IM Timed (5:43) Pretty bad effort. Just didn't have the energy to hold together for 400 yards.

    100 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  5. Monday, April 9, 2012 5:00pm

    by , April 9th, 2012 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    Swam at the YMCA in lap swim alongside my daugter's swim class in the next two lanes over. Jeez they make a lot of waves!!

    5 x 100 Free @ 1:30 w/up (1:07-1:08s)
    5 x 100 Free Pull @ 1:20 (1:05s)
    10 x 50 Kick w/ board @ 1:00 (:44-:45s) legs kinda dead

    100 Fly Drill EZ

    12 x 25 Fly Fast @ ~:30-:40 depending where I could fit in with the 3 people in the lane with me.

    100 Free EZ

    8 x 25 Flutter Kick w/ board @ :40 (:21s)

    6 x 50 Free @ (1 each) 1:00, :55, :50, :45, :40, :35
    goal to hold :30s
    made :30s/:29s

    100 EZ

    --------------------------
    2600 Yards

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

    Not sure how much swimming I'll be able to get in this week. Probably only at the YMCA lap swims for the first part of the week while my older daughter is in the pool.
    My wife is over with my son @ Seattle Children's for Monday thru Wednesday this week for a tonsil/adnoids removal for my son. He's always had problems with his breathing at night, and this should help. Because of his prior seizure condition, they're going to hold him overnight as well, just to be sure everything is good. Prayers for Benjamin! He's in good hands over there.
    ...and my mother-in-law comes back on Sunday as well!!
    ...which is actually a good thing, because I get more assistance with the kids at night (and can swim more).
  6. Monday, April 9

    by , April 9th, 2012 at 10:04 PM (The FAF AFAP Digest)
    Saturday:

    Off, as usual.


    Sunday:

    Pool & Gym closed.
    Did 45+ minutes of rehab, stretching and yoga


    Monday:

    Nighttime Swim/SCM @ Gym:

    Warm up:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    4 x 100 back/breast @ 2:00
    50 EZ

    Speed Work:
    -- with fins

    10 x 25 burst + cruise @ 1:00
    50 EZ

    16 x 25
    odds = EZ speed free, emphasize kick
    evens = EZ
    -- couldn't see the pace clock from one end. did these as 50s on about 1:30
    50 EZ

    1 x 50 AFAP breast
    -- 31ish
    -- mega calf cramp
    100 EZ

    4 x (25 AFAP + 50 EZ) @ lots of rest

    100 EZ

    Total: 2650 meters


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

    Had a long drive back from Pittsburgh. Couldn't leave until after lunch and ran smack into rush hour traffic. I got home just in time to drive swim team carpool. Went to my gym while Lil Fort was there. I was super lucky to get a lane and the pool was 84 instead of 86. So I got more in than the stretch out swim I had expected. Everything felt very cranky during the car ride, but better after the swim. Had quite a few calf cramps during the workout, but I have a long overdue magnesium injection on Wed. I'm also doing a body work trifecta this week to try to speed healing of the shoulder/neck or at least manage it through Nats -- acupuncture, massage and ART. I am still hoping to go to Omaha in July. But I'm going to punt any definitive decision and purchasing of plane tickets until mid May. May looks to be a crazy month; I'm traveling every weekend. Speaking of that, I need sleep! I sleep like crap when I travel.

    Updated April 9th, 2012 at 10:11 PM by The Fortress

    Categories
    Swim Workouts
  7. Workout 04/09/12:

    by , April 9th, 2012 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Lazy descend ladder:
    500 Noah's Ark pull with buoy
    4 x 100 Kick
    4 x 75 Indiana IM's (the kind PWB does)
    4 x 50 Quarter's strong FR
    4 x 25 o- under H20, e- sprint

    4 x 75 moderate
    100 w/d
    (solo/Rec/2500 yds/50 min)
    -------------------

    Back in the water, finally! Oh well, my plan right now is to keep swimming, and I am torn in three directions:
    1. I am going on vacation this Friday for 10 days with the family, and don't know what the prospects for swimming are going to be)
    2. We have the Bennington Mini-meet the weekend after I get back (April 28) and I want at least a little speed (100 Fly) and conditioning (400 IM). At least I'll be walking a lot on vacation.
    3. Open water season is coming I don't want to switch gears to distance stuff until after the first two points.


    Oh well ... I will probably just keep plugging with these interesting hodge-podge sets until after the swim meet. At least we are getting entries coming in, and I received promo stuff from USMS to give out at the meet, so all the plans are in place for that. I made lodging reservations for the Kingdom Swim, but I am really looking to rent a cabin for the weekend, as it will likely be cheaper than the motel. At least I have someplace to stay.
    Categories
    Swim Workouts
  8. April 8, 2012

    Warm-up (1200)
    4 x 100 @ 1:40
    4 x 100 @ 1:45, 50 catchup / 50 swim
    4 x 100 @ 1:35, 25 catchup / 75 swim

    Set I (300 / 1500)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (1400 / 2900)
    2 x 100 @ 1:50, perfect stroke
    4 x 100 @ 1:35, 1:30, 1:25, 1:20
    4 x 50 @ :45, :50, :55, 1:00 active recovery
    2 x 100 @ 1:50, perfect stroke
    4 x 100 @ 1:20, 1:25, 1:30, 1:35

    Wrap-up (200 / 3100)
    2 x 50 @ 1:15 no-breather, pull with buoy
    100 easy

    * 3100 *
    Categories
    Swim Workouts
  9. April 7, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 1:50 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (400 set / 1400 total)
    8 x 50 kick @ 1:10

    Set II (2800 / 4200 total)
    4 x
    • 2 x 100 @ 1:45, perfect stroke
    • 4 x 100 @ 1:35, target race pace
    • 2 x 50 @ :50 active recovery


    Set III (400 / 4600)
    3 x 100 back @ 1:45
    2 x 50 @ 1:15 no-breather

    * 4600 *
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/12

    by , April 9th, 2012 at 01:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice. Fins optional.

    10 X 50 1:20 choice
    #3-6-9 are fast #10 is easy

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2100Y
    Categories
    Swim Workouts
  11. YAY! It's Monday!

    by , April 9th, 2012 at 12:45 PM (Year Three: The Road Back)
    So... I realize the title is not a typical Monday morning sentiment, but I had a big day in the pool. I did my first 100 Free without fins or resorting to one-arm drills since my surgery! And... it was long course, too!

    Most of my "swimming" since getting back in the water has been either kicking, one-arm drills, or easy stroke wearing fins to give me added lift in the water. I had managed a fin-free 50 Free last week, but my shoulder was tired after that. The water felt pretty good today and I managed to do 4 left arm only (the bad shoulder) fly drill strokes in a row. I can string together a few one-arm fly drill strokes, but still don't have the strength to get an actual fly full stroke going. I still need the extra body rotation I get from doing the drill one-armed. I know... I know... baby steps.

    Other than the 100 Free, here's what else I did today:

    200 Warm-Up ('cuz I was chatting...)
    5 x 200 on 3:30 (wearing fins - odds: fly/back drills by 50; evens: kick)
    6 x 50 Drill/swim by 25 (w/ fins) on 1:10
    1 x 200 Kick fast on ?:??? (don't remember, but I made the interval )
    2 x 50 Kick faster on 1:15
    4 x 25 Kick fastest on :30
    4 x 25 Sprint on 1:00 (did one-arm fly w/ fins)
    1 x 150 Free w/o fins (YAY! Took a break at the 100 for :10, swam easy 50)
    400 Cool-Down

    Then, I went home and did my shoulder strengthening exercises. Right now, my shoulder feels pretty good. We'll see how it is after Round 2 of the strengthening goes.

    On another happy note - I am now a certified Level 1 USA coach!!! Benefit to being out of the water... I realized how much I like being on deck too! YAY! Going for ASCA Level II and USMS certification at the Indianapolis class in June. Woo-hoo!

    Enjoy your swims today and happy Monday!
    Categories
    Swim Workouts
  12. 04.09.12 - Monday workout

    by , April 9th, 2012 at 08:43 AM (Pete's swim blog)
    Swam w/ Roger, Howard and 2 x Dave. Pool temp 84-85. Managed to contract a sinus infection over the weekend. Probably from mowing the grass Saturday.

    SCY

    400 warm up

    6 x 100 Up/Down Kick - 1:40 (:10) Start w/ 50 Kick
    6 x 100 Up/Down Fly - 1:30 (:05) Start where you leave off from the up/down kick
    100 Easy
    Kick went well but I ran out of gas on the first 100 fly. Ended up way too veritcal and made a bad situation worse. Didn't get ahead of the interval until 25 Fly/ 75 Free. Pretty bad effort.

    4 Times through:
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (Try to make :35 - did :31-:33)
    * 100 Pull Easy - 1:30
    * 100 Pull Hard - 1:30 (Try to make 1:10 - did :59 to 1:01)
    50 Easy
    200 Timed pull (2:04)

    10 x 25 - :40 No breather 2x Free, 2x fly, 2x underwater breast, 2x back, 2x spider scamper
    Lasted through bhe breast but couldn't make backstroke without some O2.

    100 timed - breathe on walls ONLY (1:31)

    200 Cool down

    (3600 Total)
    Categories
    Swim Workouts
  13. April 6, 2012

    Warm-up (1600)
    1 x 200 free
    1 x 200 IM kick-drill by 25s
    4 x 100 @ 1:45, gentle descend
    4 x 50 @ 1:10, back - odds kick hard / drill easy by 25s, evens build to fast
    4 x 50 @ 1:10, breast - odds kick hard / drill easy by 25s, evens build to fast
    4 x 100 @ 1:35, descend to 500 pace (1:14)

    Set I - High Rest Repeats (1200 set / 2800 total)
    2 x
    • 2 x 200 @ 3:30, target 500 pace (2:28)
    • 4 x 50 @ :50, :55, 1:00, 1:05 active recovery


    Set II - Broken 1650 (1650 set / 4450 total)
    2 x 300 @ 4:30 (target 3:48)
    2 x 200 @@ 3:00 (target 2:32)
    2 x 150 @ 2:15 (target 1:52)
    2 x 100 @ 1:30 (target 1:16)
    3 x 50 @ :45 (target :38)

    Wrap-up (200 set / 4650 total)
    4 x 50 @ :50, :55, 1:00, 1:05 active recovery

    * 4650 *

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

    I started the workout in a 25 yard pool but the temperature was only 74 degrees and I was shivering by the time I finished the finshed the high rest repeats so I shifted over to the 25 meter pool, which was 84 degrees. Dropped the 3 x 50 from the broken 1650 to make it a broken 1500.

    Updated April 8th, 2012 at 03:29 PM by eric.carlson

    Categories
    Swim Workouts
  14. April 5, 2012

    Warm-up (1450)
    1 x 400: 100 free swim, 300 IM k/d/d by 25s
    3 x
    • 4 x 25 @ :40, odds kick, evens drill
    • 3 x 50 @ :50, descend within round to target 1650 pace (:36)
    • 1 x 100 @ :50, descend by round to target 500 pace (1:14)


    Set I - Low Rest Repeats (1400 set / 2850 total)
    2 x
    • 5 x 100 @ 500 RACE PACE + 0:10 (1:25), aiming to make the interval with approximately 5 seconds rest
    • 4 x 50 @ :50, :55, 1:00, 1:05


    Set II - High Rest Repeats (1200 set / 4050 total)
    2 x
    • 2 x 200 @ 3:10 per 100, hit target 500 RACE PACE (1:14)
    • 4 x 50 @ :50, :55, 1:00, 1:05


    * 4050 *

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

    This [ame="http://forums.usms.org/showthread.php?t=20491"]Workout #2, High Rest / Low Rest[/ame] from this week's High Volume Workouts. I got started late and ran out of time, so I wasn't able to do Set II.
    Categories
    Swim Workouts
  15. April 3, 2012 - Santa Clara Masters

    Santa Clara Masters

    When I started swimming for four months it had been so long since I did any regular swimming and I was so out of shape that I figured I might as well focus my workouts on freestyle for a while. Now that I feel like I am starting to get into shape I want to add some stroke work to practices, but because I don't swim with a team I haven't been sure what to do about getting help with my technique - which has lots of room improvement.

    There are plenty of good videos on the internet that I can pick up pointers from, but don't feel like I will really know if I am doing things correctly unless I get feedback from someone watching me. The coaches at the Walnut Creek Masters Intensive Training Camp were really helpful, but it was only one weekend. There are at least 6 masters teams here in the East Bay so I thought about joining one, but I really enjoy the people I have been swimming with and the pool where I swim in is only three blocks from home so it is extremely convenient.

    I live in the East Bay but my office is 55 miles south in Silicon Valley, so I work from home as often as I can. On the days I go into the office I try to be on the road between 5 and 5:30 to beat traffic, and my afternoons are usually fully booked picking up kids and running them around to their various after school activities, preparing dinner, etc. This means that my weekday swimming has been mostly done in the mornings on the days I work at home.

    Thinking about this last week it suddenly occurred to me that there must also be teams near work, and that I could probably swim with one on the days that I go into work. Duh! Sometimes the most obvious things just don't occur to me...

    So I have decided to "test drive" teams that practice within 20-30 minutes of my office to hopefully find one that I can swim with part time and get some coaching. I decided to start with the Santa Clara Swim Club. They practice at the George Haines International Swim Center, less than 10 minutes from my office.

    I am really interested in getting help with my technique so I decided to try "group 2", about which they say "Feedback and drills are prevalent throughout the course of workout". I went by the pool on Monday to find it and chat with the coach, and showed up Tuesday with my gear.

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

    Warm-up (900)
    300 swim before workout started
    3 x
    • 4 x 25 @ :30 drill
    • 2 x 50 build swim

    IM order (no free) by round

    Set I (1300 set / 2200 total)
    4 x
    • 3 x 75 @ 1:20, 50 stroke 1 + 25 stroke 2
    • 4 x 25 @ :30, free, stroke 1, stroke 2, free

    RD1 stroke 1 was fly, stroke 2 was back. RD2 stroke 1 was back, stroke 2 was breast. etc.

    Set II (600 set / 2800 total)
    2 x
    • 4 x 50 @ :50, 1 fast, 1 moderate, 1 cruise, 1 easy
    • 1 x 200 @ 2:50 (went 2:36, 2:35)

    Pulling with buoy and paddles

    * 2800 *

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

    I was slightly worried that the workout would be too easy as the prerequisite for this group is "must be able to swim repeat 100 freestyle on intervals between 1:40 and 2:10". Ha, my fly is so pathetic and I have done almost 100% freestyle since starting swimming again that I was whipped by the end of practice :-)
    Categories
    Swim Workouts
  16. 04.07.12 - Saturday workout

    by , April 7th, 2012 at 04:53 PM (Pete's swim blog)
    Swam w/ Dave, Bob, Bob and Sally. Everyone had their own lane. Kind of warm for the Natatorium... ~84.

    SCY

    550 Warm up

    200 Kick
    3 x 200 Free - 3:10 (2:25-2:20)
    200 Kick
    2 x 200 IM - 3:30 (2:40 ish)
    200 Kick
    1 x 200 Choice - I picked fly and did a pretty dismal 3:10.

    4 x 50 Kick - 1:30 Fast (I did IM :40 to :50)

    10 x 50 Pull - :50 Breathe left down, right back (low :30s)

    4 times through:
    * 50 Fly drill
    * 25 Fly
    * 50 Back/50 Breast
    * 50 * iteration Free
    * 25 Free

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  17. Saturday, April 7, 2012 11:00am

    by , April 7th, 2012 at 03:56 PM (Fast Food Makes for Fast Swimming!)
    Just got in a light swim at the Y today. Light in terms of yardage, but the intensity was up there a bit.

    5 x 100 Free @ 1:30 (1:05-1:07s)

    10 x 50 Kick w/ board (:39-:41 for first 5, :42s for second 5)

    Pull Set w/ paddles:
    200 @ 2:40 (went 2:14)
    175 @ 2:20 (?)
    150 @ 2:00 (1:36)
    125 @ 1:40 (1:20)
    100 @ 1:20 (1:03)
    75 @ 1:00 (:47)
    50 @ :40 (:29)
    25 @ :20 (:14)

    Gave myself a bit easier intervals than normal, but really attacked the set.

    100 EZ

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

    1 more week till the PNA Champs in Federal Way, WA. Yesterday there were only 250 or so people signed up, currently...329!! Open registration till midnight tonight.

    I'm swimming:
    400 IM (Best event in the world)
    200 Back (worst event in the world - after the 50 Free)
    100 Breast - just for fun
    50 Fly
    200 Free (as a 200 Fly - this is fun doing this, because I almost always get a good race)

    These are 5 of the first 6 events of Saturday's sessions, but since there are so many entries in the meet I'll have plenty of rest time between each event. I'm skipping the 50 Free which falls between the 200 Back/100 Breast. Plenty of rest for a middle D guy at least!! hehehe
  18. Good Friday, April 6, 2012 5:00am and 5:30pm Lactate

    by , April 6th, 2012 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    Good Friday...a paid holiday for my work company. They can't afford to take a day off in the cherry harvest season for Independence Day, so we get this day as a holiday. It's really nice this time of year to have a 3 day weekend (at least if you're not in maintinence). I got to work, so it was OT + Holiday pay today!

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

    A.M. Workout:

    300 Free
    300 Free Pull
    10 x 50 Kick w/ board @ 1:00 (:42-:44s)


    8 x 150 Free @ 1:50 (held 1:35-1:38s)
    • odds swim, evens swim w/ paddles
    • another guy did the same interval w/ me, but 125s. Worked out well.
    100 Free stretch out

    5 x 100 Fly @ 1:30 (others did free, I just trailed them, but was catching them)

    300 EZ

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

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

    P.M. Workout:

    4 x 100 Free @ 1:30 (held 1:05-1:07s) nice warmup pace!

    8 x 50 Kick w/ board (first one :39, rest of them :40-:42s) rockin!!!

    200 Free Pull

    Lactate Main Set:

    4 x 100 IMO @ 4:00

    did a 100 Free EZ after each 100, but kept the fast ones on each 4:00
    • Fly - 1:02
    • Back - 1:09
    • Breast - 1:16
    • Free - :57
    • Add-up time - 4:24 400 IM
    • If this means anything, I think my 4:30.01 entry time next week is getting beat!
    200 Kick w/ board EZ

    4 x 75 Free @ 1:10

    Couldn't really do anything more after the lactate work...plus my right hamstring is bugging me...probably from something at work.

    ------------------------
    2300 Yards

    5500 Yards for the day
  19. Friday 4/6/12

    Friday 4/6 (Friday Fly Day)

    AM only SCY

    Another day without a workout on Thursday, life has just kept me busy this week.

    600 100FR/100K FL on side
    400 pull buoy only
    8x50 @ 1:00 K/Dr 2 each stroke IM order
    4x100 @ 1:30 IM (O: Drill, E: Swim)

    10x100
    2 @ 1:20 D1-2
    2 @ 1:15 D1-2
    6 @ 1:10 red HR (mix of 1:01s and 1:02s, 26/10)

    2x300 @ 4:10 IM (1: Dr/Sw/Bld, 2: Swim)
    8x25 @ :30 Fly (1 AE/3 Fast)
    3x200 @ 3:00 IM D1-3 (2:38, 2:29, 2:15)
    6x50 @ 1:00 Fly (1 AE/2 Fast)
    4x100 @ 1:30 IM D1-2, D3-4
    1:00
    4x75 @ 1:30 Fly w/ fins FAST (:38, :39, :39, :37)

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  20. Friday IG, April 6

    by , April 6th, 2012 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/w/Jimby:

    20 x 50 @ :55

    10 x (75 EZ + :10 RI + 25 fast) @ 2:00
    -- I did nothing fast
    -- most was breast-back kick-breast-back kick (no backstroke flgs at one end)

    8 x 50 kick @ 1:20
    -- supposed to be 25 hard + 25 EZ
    -- I just did easy kick

    10 x 50 EZ @ :55

    Total: 2900

    Rehab/stretching, 40 min


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

    I should definitely not have done a speed workout yesterday. That was 3 between Mon-Thurs. My left side is barking at me some now. Planning to take the weekend off anyway. But it could be kind of a sideways or recovery week this week if it doesn't feel better, which hopefully it will. I have had a vey hard three weeks of training since the Albatross meet. Need to taper; glad it's here!

    Updated April 6th, 2012 at 09:53 PM by The Fortress

    Categories
    Swim Workouts