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Swim Workouts

  1. Mon Feb 27, 2012 Doubled today & swam Fri, Sat & Sun

    by , February 27th, 2012 at 03:46 PM (Ande's Swimming Blog)
    Mon Feb 27, 2012 , SCY

    lower back / left hip pain is noticeable but tolerable

    This weekend I had fun following
    1) TX HS State &
    2) UT at Conference UT didn't fully rest, some swimmers didn't shave

    swam Fri, Sat, & Sun

    Fri FAST FRI Feb 24
    main set:
    10 x 100 fr on 5:00 FAST
    odds free dove went 54"s
    evens choice, kick, no board from a dive,
    went 65's & 60 on #10

    Sat
    missed warm up
    main set was 3 rounds
    part was swim as far as you can in 6:00 followed by other stuff,
    swim further each round.
    did 500's on 1st & 2nd
    3rd round cruised a 5:21 500 rested till 5:25 then pushed off & swam another 50

    Sun
    swam easy
    skipped stuff

    LIFTED WEIGHTS AT SMAC
    1st lift in 3 months, tried to lift light but I am still sore.


    Tommorrow is my appointment with the hand surgeon in San Antonio, no cutting just talking.

    Whitney Coached
    SCY UT Swim Center: diving well (warm)
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Nate Ned & Kellie
    beside Larry, Kevin, Tyler & Todd

    Warm Up
    400 FR / 100 RA / 100 k / 400 FR / 100 LA / 100 k

    Main Set

    8 x 025 on 0:20 right into
    8 x 050 on 0:40 right into
    8 x 075 on 1:20 right into
    8 x 100 on 1:20

    8 x 200 fr on 2:40
    odds smooth L & L
    evens strong (i was heating up & hurting so I skipped stuff)

    50 BR fast off blocks went 31
    felt weak & sluggish

    ~ ~ ~ ~ ~ ~

    Decided to do my 1st double for February today

    Trained with Korey & Bob
    Beside Jon to my right & Guy & ?? on my left
    same sets: swam in diving well

    did 8 x (25, 50, 75 & 100 on 20 base)

    did the 8 x 200 fr & didn't skip anything but swam smooth the whole way, felt like I was on the verge of a left calf cramp, went 2nd behind Korey


    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  2. Monday, Feb. 27

    by , February 27th, 2012 at 03:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

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

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    32 x 25
    odds = easy speed/up tempo @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3300

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

    Felt a little draggy at first after the weekend off. But better as I went along. Still tired though. Going to cut the amount of fast swimming quite a bit during this recovery week. I think I might be coming down with something. Really hope not!

    Re-reading my blog from last year I see that March was the month of the stretch. That seemed to work out fairly well, so I may try to do it again.

    Just saw this on FB: http://www.swimmingworldmagazine.com...nZrz0.facebook. I guess KPN got to the NR before I had another shot at it. This may change what I swim at the Albatross Open.

    Updated February 27th, 2012 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  3. Monday, Feb. 27

    by , February 27th, 2012 at 03:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

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

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    24 x 25
    odds = easy speed @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3100

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

    Felt a little draggy at first after the weekend off. But better as I went along. Going to cut the amount of fast swimming quite a bit during this recovery week. Still think I might be coming down with something. Really hope not!
    Categories
    Swim Workouts
  4. Workout 02/27/12: all we had would be all for naught

    by , February 27th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK

    go two times through:
    - 200 Pull on 3:00
    - 100 Kick on 2:00
    - 4 x 50 IMO on 1:00
    (did FR first round, BK second)

    500 Noah's Ark with paddles
    100 ez

    4 x 100 FR on 1:20 Quarter's strong
    4 x 75 on 1:10 (FR/Stroke IMO fast/FR)
    4 x 50 on 1:00 (IMO: 25 drill/25 fast)
    8 x 25 on :30 (odds: perfect FR, evens: IMO fast)

    50 ez into
    100 IM for time (went 1:12.28) into
    50 ez

    200 loosen (skulling and such)
    (solo/Rec/3500yds/65 min)
    ------------------------

    I am surprised by the yardage total there as I did not feel great in the water today. I did manage to get in 1100 yards before work on Friday (which tipped GTD over 50 miles - new cap coming ), but remained dry until today. I just couldn't "feel" the water today, and my times were not that spectacular. Might have the start of a cold?

    Anyways, I had a good weekend. On Saturday after work I went with the family to meet Zion, a Gospel Hip Hop artist ("rapper") at my son's school as part of a program our local newspaper is doing to benefit the schools. He preformed some of his music and also shared a message from James 1:21-25 challenging us be doers of the Word, not just hearers. We were able to talk with him afterwards and support his ministry by buying some goods, and I was able to snap this picture of my son and wife with Zion:

    Click image for larger version. 

Name:	zion.jpg 
Views:	45 
Size:	123.9 KB 
ID:	6800
    If you like hip hop, you might find yourself blessed by checking him out.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/12

    by , February 27th, 2012 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    8 x 25-half blast kick/half swim- :45

    12 X 50 1:05
    #3-6-9-12 are fast

    3 X 200 broken(choice) 4:30
    Broken :10 @ 100
    1 X 100 easy

    1 X 300 IM 5:10
    4 X 75 1:20
    Three rounds.
    75's: #1-50 free/25 fly, #2 50 free/25 back #3 50 free/25 breast #4 75 free

    OR

    1 X 300 free 4:30 4:00
    6 X 50 free :45 :40
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  6. Stepping 'er up.... 2400 yds

    by , February 27th, 2012 at 09:33 AM (Nobody Special)
    * No pain or numbness whatsoever during the swim this morning. Feels like I'm definately on the tail end of this thing - but gotta be careful and not come back too hard too fast.

    *This morning's workout:

    100 warm up

    5x100 free (w/o fins) 2 m int

    10x50 back/free (rotating 50s w/fins) 1 m int

    8x50 kick (w/fins) 1 m int

    1x200 free (w/o fins) 4 m int
    1x200 free (w/ fins) 4 m int
    1x200 free (w/o fins) 4 m int

    6x50 free/hypoxic (1 breath per lap w/fins) 1:15 int

    100 warm down
    Categories
    Swim Workouts
  7. 02.27.12 - Monday workout

    by , February 27th, 2012 at 08:47 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp still at 86. Wore my Nike jammer.

    SCY

    400 Warm up

    400 Free - 6:00 (5:00)
    5 Times through:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Br - :55
    Break

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:55)
    400 Free - 5:00 (4:49)
    50 Easy
    Made the first 400 Free on 5:00 so I figured I'd take a run at making them all. Problem is I got a little cooked and didn't have much for...

    500 free timed (5:59)
    Just ran out of gas and everyone dropped me.

    200 cool down

    (4000 Total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  8. February 26, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 2:00 50 catchup / 50 swim
    4 x 100 @ 1:50 25 catchup / 75 swim
    4 x 100 @ 1:40 swim DPS

    Main Set (1050 set / 2450 total)
    6 x 25 @ :45 underwater SDK w/fins
    4 x 25 free drill @ :30
    4 x 100 @ 2:00 DPS free, no breathing in or out of turns
    went 1:15 - 1:18
    4 x 25 stroke drill @ :30
    2 x 100 stroke @ 2:10
    4 x 25 no breath @ :30

    Kick (550 set / 3000 total)
    4 x 100 @ 1:25 flutter w/fins
    6 x 25 @ :45 underwater SDK w/fins

    200 easy

    * 3200 total *


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

    After yesterday I clearly need a recovery day so I planned a 3500-4000 workout, but ended up only going 3200 because I was so tired. I keep thinking that damned cold must be almost over but I have had it for more than a week now. Daughter #1 has had it two and a half weeks so I might have a ways to go :-(. I really hope I can shake it before the Walnut Creek Masters intensive training camp this weekend!

    Updated February 27th, 2012 at 05:26 PM by eric.carlson

    Categories
    Swim Workouts
  9. 02.26.12 - Sunday workout

    by , February 26th, 2012 at 07:02 PM (Pete's swim blog)
    Missed yesterday. My wife ran a 10k a few hours south of here so I had the kids all morning. Thought about swimming yesterday afternoon when she got home but never motivated myself to get off the couch. With a short workout from Friday, I set out to do about 6K to keep on track for GTD. 6K is a bad idea after a bacon double cheeseburger from 5 guys burgers and fries. I'm really used to swimming on an empty stomach. Even with pool temperatures at 86, I managed to keep everything down... just didn't feel great. Swam solo... mostly had the pool to myself.

    SCY

    400 Warm up

    3 Times through:
    * 25 Stroke - :30 (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 25 Fr - :30
    * 50 Stroke/50 Fr (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 400 IM - 6:00
    * 50 Easy - 2:00
    * 200 IM - 3:30 (#1, #2 25 Fl/25 Bk/125 Br/25 Fr, #3 25 Fl/125 Bk/25 Br/25 Fr)
    * 300 IM - 5:30 (#1, #2 50 Fl/50 Bk/150 Br/50 Fr, #3 50 Fl/150 Bk/50 Br/50 Fr)
    * 175 Stroke - 3:00 (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 175 Free - 2:30
    * 50 Easy - 2:00
    We did this with fly as the stroke a couple weeks ago. Since nobody on the team is really interested in doing a lot of breaststroke (don't blame them), I thought a solo workout would be a good place to give it a shot. Focused more on technique than speed in order to cement some great suggestions I've received lately.

    4 x 50 Kick - 1:05 2 Easy/2 Hard
    4 x 50 Pull - :50 2 Easy/2 Hard
    4 x 50 Kick - 1:05 2 Easy/2 Hard
    4 x 50 Pull - :50 2 Easy/2 Hard
    4 x 50 Kick Br - :55 2 Easy/2 Hard

    100 Cool down

    (6000 Total)
    Categories
    Swim Workouts
  10. February 25, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim DPS

    Main Set #1 Broken 1650 (1650 set / 3050 total)
    From pwb's [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame] [ame="http://forums.usms.org/showthread.php?t=20181"]week #7[/ame] workout #1.

    3 x 100 @ 1:35
    4 x 150 @ 2:20
    3 x 200 @ 3:10
    3 x 50 @ :45
    went 21:43

    Kick (700 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    8 x 50 @ 1:00 kick without fins
    6 x 25 underwater SDK w/fins @ :45

    Main Set #2 (1250 set / 4900 total)
    5 x 50 @ 1:00 hypoxic, breaths per lap: 1:0,0 2:0,1 3:0,1 4:0,0 5:0,0
    2 x 100 @ 1:35
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 50 @ 1:00 active recovery

    2 x 100 @ 1:35

    100 easy

    * 5000 total *

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

    As written, this was a 6000 yard workout... I still haven't shaken this damned cold and I could feel yesterday's 500s from the first lap of warmup, so by the time I started the second "swim" set I was really dragging and decided to drop 1000 yards.

    My legs started cramping on the last 150 of the broken 1650, so I used a pull buoy for remainder of the workout.

    Updated February 26th, 2012 at 08:52 PM by eric.carlson

    Categories
    Swim Workouts
  11. February 24, 2011

    Warm-up (1200)
    2 X 200 @ 3:10
    2 X 200 @ 3:05
    2 X 200 @ 3:00

    Drill (500 set / 1700 total)
    4 x 25 @ :30 scull
    4 x 75 @ :15 sec rest, odds: fist, evens: catch up
    4 x 25 @ :30 decrease stroke count by 1 each lap

    Kicking (400 set / 2100 total)
    4 x 25 underwater SDK w/fins @ :45
    8 x 50 no fins @ 1:00
    4 x 25 underwater SDK w/fins @ :45

    Swim (2500 set / 4600 total)
    1 x 500 moderate pace - went 7:03
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #1 - went 6:52
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #2 - went 6:43

    100 easy

    * 4700 total *
    Categories
    Swim Workouts
  12. February 22, 2011

    Warm-up (1600)
    4 X 100 @ 1:45
    1 X 200 @ 3:30
    4 X 100 @ 1:35
    1 X 200 @ 3:10
    4 X 100 @ 1:30

    Kick (900 set/ 2500 total)
    8 x 25 underwater SDK w/fins @ :45
    10 x 50 @ 1:00 kick without fins
    8 x 25 underwater SDK w/fins @ :45

    Swim (2000 set/ 4500 total)
    1 X 300 @ 4:30 (1:30 pace)
    2 X 150 @ 1:10 (1:27 pace)
    50 easy/drill

    1 x 300 @ 4:20 (1:26 pace)
    3 X 100 1:25 (1:25 pace)
    50 easy/drill

    1 x 300 4:10 (1:23 pace)
    4 X 75 @ 1:00 (1:20 pace)
    100 easy

    Wrap-up (500 set / 5000*total)
    12 x 25 no breath @ :35
    200 easy

    * 5000 total *

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

    My head and chest are still extremely congested and I had to swim at 5:00am (instead of my usual 6:30am) to make it to my morning appointment, so I seriously thought about rolling over when the alarm went off. Dragged myself out of bed and was happy for it as the workout felt good once I made it through warmup.
    Categories
    Swim Workouts
  13. February 20, 2011

    Warm-up (1400)
    2 x
    • 1 X 200 3:10, 3:00
    • 2 X 100 drills
    • 3 X 100 1:35, 1:30


    Swim (2600 set/ 4000 total)
    2 x
    • 5 x 100 @ 1:30
    • 4 x 100 @ 1:25
    • 3 x 100 @ 1:20
    • 100 easy


    200 easy

    * 4200 total *

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

    I picked up my daughter's head/chest cold this weekend and it is really kicking my butt. I had planned to do a kicking set to make a total of 5000 yards, but called it quits after I didn't make any of the second set of 100s on 1:20.
    Categories
    Swim Workouts
  14. Today's workout... 2100 yds

    by , February 25th, 2012 at 01:07 PM (Nobody Special)
    100 warm up

    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int

    10x50 back (w/fins) - 1 m int

    1x200 free (w/ fins) - 4 m int
    1x200 free (w/o fins) - 4 m int
    1x200 free (w/fins) - 4 m int

    6x50 free (hypoxic - 1 breath per lap) (w/fins) - 1:15 m int

    100 warm down
    Categories
    Swim Workouts
  15. Friday, February 24, 2012 5:00am & 5:15 pm

    by , February 24th, 2012 at 10:04 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    200 Free
    100 Kick
    200 Free Pull
    200 Free
    100 Kick
    200 Free Pull

    Rest :15 seconds after each of:
    25 Fly
    25 Fly, 25 Back
    25 Fly, 25 Back, 25 Breast
    100 IM
    50 Fly, 25 Back, 25 Breast, 25 Free
    50 Fly, 50 Back, 25 Breast, 25 Free
    50 Fly, 50 Back, 50 Breast, 25 Free
    200 IM (went 2:32)

    12 x 50 Free @ :45

    ----------------------------
    2500 Yards


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

    P.M. Workout

    200 Free
    100 Kick w/ board
    300 Free Pull
    200 IM Drill

    Revisited Mark's IM set from the other night (with modifications):

    9 x 75 IM (Fly, Back, Breast) @ 1:20
    1 x 25 Free EZ @ ~1:00
    7 x 75 IM (Back, Breast, Free) @ 1:15
    1 x 25 Free EZ @ ~1:00
    5 x 75 IM (Fly, Back, Breast) @ 1:10
    1 x 25 Free EZ @ ~1:00
    3 x 75 IM (Back, Breast, Free) @ 1:05
    1 x 25 Free EZ @ ~2:00

    1 x 100 IM for time from a push (went 1:04) happy with this one.

    100 EZ and out
    --------------------------
    2900 Yards

    These IM practices are definitely more taxing on my body than the straight freestyle practices. I know I should do more of them, but....c'mon now...

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

    After tonight, my GTD read like this:
    My Go The Distance 2012 Progress
    100.00 miles swum (=176,000 yards, =160,934 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 100 miles on 02/24

    That deserves a ...or a cookie.
  16. 02.24.12 - Friday Workout

    by , February 24th, 2012 at 09:38 PM (Pete's swim blog)
    Swam w/ Dave B and Dave C today. Lightning lit up a cloud about 40 miles south of us and delayed the pool opening. Other Dave didn't have time to stick around. Brought my camera for some video. Dave B and I did some 100s on 1:10. Dave C declined (good move... they hurt). Wore my Nike jammer. Pool temp ~85.

    SCY

    400 Warm up

    6 x 50 - :45
    1:30 Rest
    5 x 100 - 1:10 (1:07, 1:10, 1:11, 1:12, 1:07) Had to kick it in hard to make 5:50 but I manage to make it.
    100 Easy

    Did about 3 50's worth of Breast stroke. Here's the video:

    Hard 50 Br: http://youtu.be/5BqwkjWjbgI
    Did this from a dive in about :35. Focused on keeping elbows higher. My head seems to be in a better, more neutral position but it pops up before my first breath. Finally figured that out later.

    Easier 50 Br: http://youtu.be/lkD8yiMB62M
    Tried to get more video of my turns. Head still popping up.

    Just a pushoff: http://youtu.be/7OAHFCpu2Ug
    Dave coached me through my head popping up. I think I got it on this try.

    Comments/Suggestions very welcome! Thanks Dave B for the camera work!

    50 Cool down

    (1500 Total - way too short but the lightning delay limited what we could do)
    Categories
    Swim Workouts
  17. Friday, Feb. 24

    by , February 24th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    45 minutes slow, mostly continuous swim.

    ART, 30 min


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

    Woke up feeling tuckered out despite a good night's sleep, so no lactate workout for me today. It was probably unrealistic anyway, as I've done 3 hard speed workouts this week.

    I'm feeling a little panicky about my left shoulder. It's been bothering me for weeks now, despite faithfully doing my RC and scapular exercises. (Did another round just last night). Worried that I'm on the verge of tendonitis. ART doc says probably not yet, but that I have inflammation in the subscapularis, teres and lower infraspinatus area. I have a very tight supraspinatus as well. I wonder if not going to yoga is a culprit there? The ART session was one of the more painful I've had lately. He says I'll be sore for a couple days. I need more Aleve!

    I did make a precautionary appt with my pain doc for March 8.

    I'm still blaming my elbows for causing this problem. However, I wonder if the failure to take a recovery week may have contributed some? I am going to be resting some between now and Match 17, so perhaps that will help.

    Updated February 24th, 2012 at 06:39 PM by The Fortress

    Categories
    Swim Workouts , ART
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/27/12

    by , February 24th, 2012 at 03:47 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
    1 X 200 3:20 3:00
    3 X 100 1:40 1:25
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    Four rounds. Choice.

    4 X 100 free 1:25 1:20
    1 X 200 free FAST 3:00 -
    Two rounds. Focus on the fast 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  19. Thursday, February 23, 2012 5:00am & 5:00pm

    by , February 23rd, 2012 at 09:58 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    100 Free
    100 Kick w/ board
    200 Free Pull
    100 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill

    5 x 200 IM @ 3:05 (25 Fly, 75 Back, 75 Breast, 25 Free)
    I don't know if this really will help my middle 200 for the 400 IM, but it can't hurt any!

    Fly Set:
    4 x 50 Fly @ 1:00 (held :31s)
    1:00 rest
    4 x 50 Fly @ :55 (held :31-:32s)
    1:00 rest
    4 x 50 Fly @ :50 (held :31-:32s) this was tough

    200 Kick EZ w/ board

    --------------------------
    2800 Yards

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

    P.M. Workout

    I wanted to get in a good freestyle workout, and just made this one up. It could surely pass for a PWB forum workout too. Hopefully he doesn't copy it for everyone's sake!

    The set starts as a warmup, but quickly gets moving, and you have to stay with it.

    4 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    4 x 100 Free @ 1:20
    4 x 100 Free @ 1:15 (my base)
    I held these all right at 1:10s the whole way through...a little strenuous on the last 4.

    8 x 50 Kick w/ board @ :55 (:50s)

    Main Killer Set:
    5 x 300 Free Pull (I use TYR Catalyst "red" paddles for all pulling sets)

    Done on a descending interval
    • 1 @ 4:00 (went 3:31)
    • 1 @ 3:50 (went 3:30)
    • 1 @ 3:40 (went 3:26)
    • 1 @ 3:30 (went 3:24)
    • 1 @ 3:20 (went 3:17) This last one was basically all-out. My triceps were killing me, but I felt great. As soon as I stopped, I knew my workout was all over at this point.
    100 EZ and out

    ------------------------
    3600 Yards in 55 minutes
  20. Workout 02/23/12: 100th blog post

    by , February 23rd, 2012 at 09:02 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 BK/200 IM drill
    400 kicking on 1:45/min base per 100
    3 x 100 FR Pull with buoy on ~ 1:20

    Back for a visit to [ame="http://forums.usms.org/showthread.php?t=20181"]the animal lane and the broken 1650[/ame] - actually used James Adams' version:
    Main Set:
    PWB's Broken Mile Set from Week #7 Workouts:

    Try to hit your 1650 pace during the broken swim. Pick a Base + :10 for the interval (my base is 1:20 - so 1:30).

    3 x 100 Free @ 1:30 (went 1:03.78, 1:04.82, 1:10.00)
    4 x 150 Free @ 2:15 (went 1:43.50, 1:41.81, 1:43.38, 1:41.25)
    3 x 200 Free @ 3:00 (went 2:23.13, 2:22.06, 2:22.75)
    3 x 50 Free @ :45 (went 30.88, 31.06, 31.19)
    Did 100 EZ, then I stayed and helped the Age Group team in town, the Bennington Marauders, with turns.
    (solo/Rec/2850yds/60 minutes)
    ----------

    I have been wanting to get this broken mile in since it was posted by PWB last week. It was crowded in the lane until the I started my workout, but thinned out when I got going on the mile (although I got crossed up on the last 100). The add up time = 18:52.31, so I was happy to get under 19 minutes. I tried to swim it at the same intensity from the end of the rep to the beginning of the next to try to mimic a race. I have never done this distance before, so I will have to look for it sometime this year. Hopefully not against James, as I think he would lap me twice.

    The Marauders are heading into championships over the next four weeks and the coaches heard that the high school team picked up some hints from my visit a few months ago, so when they asked I was happy to help out. Even though I was teaching the same process for doing the turns, the kids seem to listen more to an old guy doing them than the coaches. I swam with the Marauders from 1986-1996, so it is neat to see them still swimming and doing well.

    I made some turkey tetrazinni tonight for dinner - first time and it tasted really good. I love to bake, but have a tougher time cooking - I'm the guy that follows the recipe whereas my wife can just whip up a meal on the fly. Occupational hazard perhaps Hope to squeeze in a quick swim tomorrow before work, then get back into the water on Monday. I feel good about this week's swims, just felt off by missing Monday's practice, since today I am at 49.87 miles for the GTD.

    Updated February 23rd, 2012 at 09:19 PM by rxleakem

    Tags: 1650
    Categories
    Swim Workouts