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Swim Workouts

  1. Wed. Jan. 23, 2013 7:00-9:00pm

    by , January 24th, 2013 at 12:57 AM (Fast Food Makes for Fast Swimming!)
    Much better night tonight...semi-full of energy. The only thing I wasn't feeling great with was my butterfly tonight. Still kinda nursing my shoulder, but going through the motions at 50-75% effort on my fly arms.

    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    10 x 150 SDK w/ short fins @ 2:05 (held around 2:00 cruising them)
    (1500/2100)

    3 x 300 Free Pull @ 5:00 (Desc. 1-3) went 3:35/3:25/and last one on track to be 3:15 or under but had to hold back when the lap traffic got into the dangerous range. I can't afford to kill anyone.
    (900/3000)

    16 x 50 IM Order (4 each stroke)
    • Fly @ :55
    • Back @ :55
    • Breast @ 1:00
    • Free @ :50


    100 EZ
    (900/3900)

    Main Set:

    6 x 200 IM FAST @ 5:00
    (went 2:29/2:26/2:26/2:25/2:24/2:20)
    I admit I held back a little in the first few, but built up my efforts in the end. John wanted the group to "give it all" on the last one, and I really went for it. Ended up being what I think is my masters best 200 IM time in a practice setting, I think.

    200 EZ

    (1400/5300)

    8 x 25 AFAP Flutter Kick w/ board @ 1:00
    I was holding roughly :17s on these, and they hurt on the last 5 yards or so. Still getting beat by a 12 year old girl.
    (200/5500)

    300 EZ and out

    -----------------------------
    5800 Yards

    I'm probably going to take off tomorrow from the pool, and take the kids to go see a hockey game in town tomorrow night. That'll be fun for them.

    USAS meet coming up this weekend in Ellensburg. Should be fun. It's not a very heavily populated (with fast folks), but I'm not exactly the fastest either in the meet. So I should have a lot of good races.
    200 IM, 100 Breast, 100 Free, 200 Fly, 500 Free
  2. Wednesday 1/23/13

    Wednesday 1/23

    AM and PM SCY

    AM swim:

    500 swim
    400 kick w/ board + fins

    8x25 @ :40 swim w/ 1 paddle focusing on anchor/catch/finish (switch paddle hand after 4)
    8x50 @ :50 swim w/ strapless paddles focusing on same as above

    12x75 D1-4
    4 @ 1:00 FR
    4 @ 1:15 FR
    4 @ 1:15 rolling I.M.

    100 EZ

    2x300 @ 4:15
    1 descend by 100s (3:13)
    1 ascend by 100s (3:19)

    Total: 3100

    PM swim:

    600 swim (200 FR/100 I.M.)
    400 pull w/ buoy only

    12x100 @ 1:30 I.M. order in sets of 3
    1 50 kick/50 sw
    1 50 dr/50 sw
    1 50 DPS/50 bld

    Total: 2200

    Comments:
    I felt really sluggish this afternoon. I was REALLY feeling the soreness from Crossfit and the 8K practice from yesterday. Decided to call it quits after 2200 this afternoon and rest up for tomorrow.
    Categories
    Swim Workouts
  3. Week 16 - Wednesday second practice

    by , January 23rd, 2013 at 10:04 PM (After a long rest)
    I had to attend a meet and greet at the Gaylord Texas hotel with work which caused me to be 30 mins late for practice. I stayed late to finish the workout. This one was a thousand less than this morning and I felt much better. It's amazing what a difference 1000 of high intensity makes.

    warm up

    600 kick,swim,drill,swim

    Main set

    4x250 pull with paddles on 2.45
    4x(2x100 kick on 1.45, 200 free on 2.20, 4x50 on 35)

    Total 4000

    This was my second 9000 yard days this week and this one felt better than Monday. Tomorrow and Friday will be tough with work but I hope to double up on Friday and do a weights and swim session tomorrow.
    Categories
    Swim Workouts
  4. Workout 01/23/13: AM and PM

    by , January 23rd, 2013 at 08:53 PM (Maple Syrup with a Side of Chlorine)
    A tad chilly this morning, in fact the van did not spit out any heat even after dropping my son of at school and hitting the pool:

    w/u: 200 Fr/200 Bk/200 IM Drill

    Go 3 times:
    - 100 Kick :10 SR
    - 100 with Agility paddles :10 SR
    - 200 Pull with buoy :10 SR
    (Rd 1+2 FR with dorkel, Rd 3 Back)

    4 x 50 on 1:00 (IMO)
    8 x 25 on :30 (IMO)
    100 Loosen and out
    (Solo/Rec/2300 yds/45 min)
    --------------------------------
    More or less a stretch out swim. The pool was packed so no intervals, just counted off the rest and weave through traffic. I helped my wife around the house in the afternoon and sorted through last year's paperwork in preparation for taxes. I need to stick with my organization all year long in order to prevent this time drain in January.

    Tonight:

    200 FR/200 BK warmup

    Build a 200 IM (5 x 200 on 2:50):
    - Rd #1-4: 50 Stroke FAST into 150 FR DPS
    - Rd # 5: 200 IM timed (2:32)

    50 EZ

    Go 3 times through:
    - 100 Kick on 1:45
    - 4 x 50 on :45
    (Rd 1: Quarters Strong, 2: B/C 2nd 25, 3: B/C 1st 25)

    Master Minute: 50 FR FAST (25.9 - wow)
    50 EZ

    Go 2 times through:
    - 4 x 25 on :30 IMO
    - 100 DPS on 2:00 with Dolphin Dive in deep
    - 4 x 25 on :30 (odd underwater SDK, even BK EZ)
    - 100 DPS on 2:00 with Dolphin Dive in deep

    100 Loosen and out
    (Solo/Rec/3350 yds/60 min)
    ---------------------------------

    Should have planned to do the One Hour Swim - still freezing cold and I had the pool to myself for the first 25 minutes of adult swim tonight. Oh well, decided to go with a more intense workout. I am staying with my plan to double at least once a week, just need to start in with weights again. 5650 yds for the day. Feels good.

    Updated January 23rd, 2013 at 09:01 PM by rxleakem

    Categories
    Swim Workouts
  5. Wed., Jan. 23

    by , January 23rd, 2013 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP back from blocks working on new start + 75 EZ)
    -- went 12s

    2 x through w/fins:
    R1 = fly (11 flat, 23, 34)
    R2 = evil (13 flat, 28 flat, 40)
    25 AFAP
    75 EZ
    50 AFAP
    150 EZ
    50 @ 200 pace
    100 EZ
    75 AFAP, break :10 @ 25s
    175 EZ
    75 @ 200 pace
    125 EZ

    Total: 2650


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


    I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-)

    I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish: http://byjimthornton.com/2013/01/22/...-all-american/
    Categories
    Swim Workouts
  6. Wednesday, January 23, 2013

    by , January 23rd, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 62, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 66%

    Warm up
    300 FR DPS ABPT
    200 FR as 25 smooth/25 Fast
    6x50 FR Kick on 1:00 desc 1-3,4-6
    4x50 FR Swim on 1:10, 30-29-29-29

    *Set 1*
    4(5x100 on 1:40, 1:00 rest)
    took extra rest after round 3, did 1:50 interval rounds 3-4
    did all 100s at 1:05

    *Set 2*
    400 BK DPS
    200 FR Kick

    *Set 3*
    2x 5(2x50 on :40, 1:00 rest, negative 2nd 50)

    1. 32/31, 31/31, 31/30, 31/30, 30/30
    2. 31/30, 31/29, 30/29, 30/28, 29/28


    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles, bouy

    Warm down
    500 FR DPS ABPT

    Comments:
    I enter the pool for warmup feeling ready to swim and hopeful that I mostly recovered from yesterday's hard swimming with fins and paddles. But as the warmup progressed, I felt ok but not great.

    Set 1 - At first the 1:05/100 pace came with a smooth 50/strong 50, then starting with round 3, for almost every 100 the first 50 was still controlled and smooth, but the second 50 increasingly felt sluggish and slow. I just could not get faster than 1:05 and was getting worn out. Planning to do 6x5x100, I stopped at 4 rounds, because the tempo/speed difference between the first/second 50 was too much. It is useless to be splitting 30+/34+ per 100 or something similar. Last week I swam a set similar going down to 1:02 pace with even splits.

    Set 2 - Recovery

    Set 3 - I made an adjustment to break the 100s at the 50 on :40, striving for a negative split second 50, and a minute rest between 100s. It all went better, more likely because I relaxed not worrying about crashing the second 50. The results were certainly more acceptable, although afterwards I was wiped out with nothing left.

    Set 4 and warm down - I did not want to leave it all in the pool, so swam to the point of feeling good again in the water. Did lots of my band stretching in the locker room, and will do more during the evening.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/2013

    by , January 23rd, 2013 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    1 X 100 1:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 IM 3:30
    2 X 50 stroke 1:15
    Four rounds. 50's: chice/fast no free

    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    20 X 100 pull
    Set your own interval: short rest, 10 seconds maximum

    WARM DOWN: 4 X 50 easy 1:00

    5200Y

    Updated January 24th, 2013 at 02:28 PM by RickMile

    Categories
    Swim Workouts
  8. Wed Jan 23rd 2013

    by , January 23rd, 2013 at 10:18 AM (Ande's Swimming Blog)
    Wed Jan 23rd, 2013 scy

    Days Till SC Zones

    Thinking about doing the hour swim today at noon & maybe again on Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:33ish
    SCY UT Swim Center main pool
    Swam with Mike Chris & Ned beside Keith Korey & Sloan

    Warm up
    went around 800

    Main Set

    20 rounds of
    100 choice 90% on 2:00
    25 fast on :30
    25 easy on :30
    odds: FR went 61's - 63's, 25's were bk, fl or fr
    evens: kick alternated flutter with a board, fly with no board

    400 Fr DPS easy 4 breaths a length
    did 2 breaths per length while swimming then 2 on the wall each turn

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  9. 01.23.13 - Wednesday workout

    by , January 23rd, 2013 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Roger. Feeling better today but still have a cold of some sort.

    SCY

    600 Warm up

    5 x 100 - 1:45 Convert fly -> fly kick (I converted to 50 fly kick/50 br kick)
    5 x 200 IM - 3:10
    50 Easy

    4 x 75 br - 1:30 (1:05->1:00)
    50 Easy

    200 Free - 2:30
    50 Fr/50 bk/50 Fr - 2:30
    200 Free - 2:30
    50 Fr/50 Fly/50 Fr - 2:30
    200 Free - 2:30

    3 x 100 Stroke - 2:00

    25 Easy
    1000 Relay ( 2 teams, each did 5 x 50)
    25 Easy

    6 x 50 Kick - 1:00
    6 x 50 Kick w/ fins - 1:00
    * Odds underwater sdk down/easy back
    * Evens 2 uw kicks on back, side, front, side off each wall

    500 Backstroke pull (7:05)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  10. Week 16 - another long one

    by , January 23rd, 2013 at 08:46 AM (After a long rest)
    I felt good this morning, but again really pooped by the end of the session. These 1hr 10-15 min workouts have been good to get the yardage up but by the end I am feeling very tired. Work has not helped this week either. My Korean visitors are in until Thursday and then i have a Vistage conference. Monday was a long day, starting with morning practice and end ending about midnight after picking up our korean guests at the airport. Yesterday was a long day too, with entertaining. I am looking forward to the weekend to catchup on my sleep.

    Warm up
    400 free
    6x50 finger drag higher than usual elbow on 45
    2x400 IM kick/swim/drill/swim

    Main set
    12x100 done as 50 stroke, 50 free on 1.20
    3x500 free holding 1.05 pace on 5.50
    3x200 IM descend 1-3 on 2.45

    Warm down
    200 easy

    Total 5000

    I held 1.05 pace on the 500s and felt ok. The last one hurt but I got into a nice rhythm and focused on long and strong. I seem to be hitting 10.5 strokes per length at the moment which causes my turns to be too tight. I have a tendency to breath to the left and I think if I did more bilateral breathing I would be better off. Somehow I find bilateral harder when I am trying to hit a rhythm. Something else to work on I guess. I am entertaining tonight again but should be able to make the evening practice.
    Categories
    Swim Workouts
  11. I can't believe I voluntarily did the EVIL stroke today

    by , January 23rd, 2013 at 07:25 AM (Mixing it up this year)
    Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

    500 free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
    8x25 accordian drill w/snorkle
    300 breast kick
    300 free w/snorkle every 3rd lap breast scull drill
    8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
    300 free w/snorkle EZ

    Total 2800 yards
    Categories
    Swim Workouts
  12. Tues, Jan. 22, 2013 7:00-9:00pm

    by , January 23rd, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.

    Warmup:

    1000 Free
    16 x 25 SDK underwater w/ short fins @ 1:00
    10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.
    (2400/2400)

    Main Set:

    4 Rounds of:
    • 300 Free @ 4:30 (150/160 HR)
    • 200 Stroke @ 4:00 (180+ HR)
    • 100 Free @ 1:45 (150/160 HR)

    (2400/4800)
    This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

    8 x 25 Fly @ :45
    (200/5000)

    4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
    4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)
    (800/5800)

    8 x 25 Fly @ :45
    (200/6000)

    200 EZ

    ---------------------------
    6200 Yards
  13. Tuesday 1/22/13

    Tuesday 1/22

    AM Crossfit and PM SCY

    Crossfit:

    Strength W.O.D.:
    Max out on thrusters (145 lbs)

    W.O.D.
    8:00 AMRAP:

    10 kettle bell swings @ 44 lbs
    15 wall balls @ 20 lbs
    20 double unders

    Results: 4 rounds + 10 kettle bell swings

    PM swim:

    500 swim
    400 pull w/ buoy + strapless paddles + snorkel
    300 I.M. k/dr/bld

    12x50 @ :50
    2 - stroke count
    2 - build (while maintaining above stroke count)

    3x
    100 @ 1:40 drill
    2x100 @ 1:30 4/6/2 turns
    3x300
    RD1 @ 3:25 (3:22, 3:17, 3:17)
    RD2 @ 3:20 (3:13, 3:13, 3:14)
    RD3 @ 3:15 (3:10, 3:14, 3:13)

    3x100 @ 1:30 4/6/2 turns

    2x
    8x50 @ 1:00 kick w/ 1 fin FAST
    2x400 @ 4:30 opposite fin/opposite paddle N.S.

    100 EZ

    Total: 8200
    Categories
    Swim Workouts
  14. Tuesday, January 22, 2013

    by , January 22nd, 2013 at 09:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    400 Swim as RIMO
    2 rounds of;
    2x50 FR Kick on 1:00, 44-44/44-43
    2x50 FR Scull/kick on 1:00, 42-40/40-39
    2x50 FR Swim on 1:00, 28-28/28-27

    *Set 1*
    400 D kick as 2(100 w/bd, 100 on/bk) RI
    300 Fly as 4(25RA/25LA/25 Swim) RI
    8x50 D kick on 1:00 desc 1-4,5-8 RI
    3x100 Fly on 1:40 as 25RA/25LA/50 Swim

    *Set 2*
    4x50 BK kick on 1:00 desc 1-4,5-8 RI
    300 BK Swim as 4(50 smooth, 25 FAST) RI
    200 BK kick RI
    6x50 BK on 1:00 desc 1-3,4-6

    *Set 3*
    200 BR Kick RI
    300 BR as 25K, 50 Swim w/snorkel RI
    4x50 BR kick on 1:00 desc 1-4 RI
    300 BR as 25K/bk, 50 Swim

    *Set 4*
    1000 FR Steady State swim w/snorkel, fins, paddles

    *Set 5*
    FR Swim FAST with fins/paddles
    4x50 on 1:30; 25-25-25-24
    3x50 on 1:30; 25-25-24
    2x50 on 1:30: 25-25
    1x50; 24

    Warm down
    300 DPS ABPT

    Comments:
    Swim all four strokes and did some speed work with the fins and paddles.
    Categories
    Swim Workouts
  15. Tuesday, Jan. 22

    by , January 22nd, 2013 at 05:29 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    leg abdutors, 120 x 3 x 8
    free power punch, 30 x 1 x 30, 35 x 1 x 30, 40 x 1 x 30
    -- got this exercise from: http://www.swimmingworldmagazine.com...tion/33146.asp
    -- not sure yet, but I kinda liked it.
    seated narrow grip row negatives, 70 x 3 x 10
    good mornings, warm ups, 75 x 3 x 8
    explosive glute isolator, 40 x 3 x 12, 10, 8 each leg
    wrist curls, 50 x 3 x 10
    resisted track start jumps w/belt, 50 x 1 x 10
    standing power wheel roll outs, 2 x 8
    captains chair leg raises, 2 x 25
    altitude drops (from 4 foot box) + squat jump, 2 x 5
    knee tuck jumps, 10
    extreme angle isometric squat, 4:00


    Recovery Swim (Or should I say Recovery Kick?)

    600 various
    5 x 50 caterpillar fly drill w/MF @ 1:10
    50 EZ
    18 x 25 DPK shooters w/MF @ :40
    -- 6 back, 6 belly, 6 right side
    100 EZ
    4 x (4 x 25 shooters @ :10 RI + 100 EZ)
    -- kick to 15 m each length
    -- 2 with fins, 2 w/o
    -- the ones w/fins, I did a shooter on the 4th 25
    50 EZ

    Total: 2100


    Back to Gym:

    I took Lil Fort to the gym to run on the treadmill today bc it is so cold outside. I did 45 minutes of a few more RC ex and stretching. Definitely more than I would have done at home


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

    Interesting NYT article on the "Secret to Success": http://www.nytimes.com/2013/01/20/op...cess.html?_r=0. Could definitely apply to some masters swimmers.
  16. Sarasota Y Sharks Masters 5:30 AM Workout -01/23/2013

    by , January 22nd, 2013 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    2 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 200 IM 3:30
    4 X 100 IM descend 1-4 1:45
    1 X 300 IM 5:15
    4 X 100 IM descend 1-4 1:40

    3 X 100 free 1:40
    1 X 100 @ 100%-choice- 2:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  17. Tue Jan 22nd, 2013 scy

    by , January 22nd, 2013 at 12:14 PM (Ande's Swimming Blog)
    Tue Jan 22nd, 2013 scy

    days till my next meet
    Days Till

    Swam: Fri, Sat, & Mon but not Sun
    Thinking about doing the hour swim tomorrow or Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:45ish
    LCM UT Swim Center main pool
    Swam with David beside Tyler Mike, Pat, Jason, & Larry

    Warm up
    missed it

    Main Set

    16 x 25 fl on 25, did 1 arm stroke drill

    8 x 100 done 50 FL 50 BK on 1:25 or 30

    16 x 25 bk on 25

    6 x 100 done 50 bk br on 1:40

    16 x 25 br on 30

    4 x 100 done 50 br 50 FR

    16 x 25 FR on 30

    2 x 100 IM fast

    10 x 25 k
    odds easy
    evens fast

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  18. 01.22.13 - Tuesday workout

    by , January 22nd, 2013 at 09:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Aundrey, Roger, Meredith and Danny. Still feeling weak today but better than yesterday. At least the aches have subsided a bit. Mostly felt like I was swimming in syrup.

    700 Warm up

    4 x 100 - 2:00 odds IM drill, evens kick
    4 x 50 - 1:00, descend to 200 pace
    50 Easy


    5 minute hard kick w/fins (made 350)
    4 x 25 -:45 hard fly
    5 minute hard kick, no fins (made 300)
    4 x 25 -:45 hard back
    1 x 50 - 1:00 hard fly
    5 minute easy flutter kick w/fins (made 300)
    4 x 25 -:45 hard breast
    1 x 50 -1:00 hard back (:40)
    5 minute hard kick w/fins (made 300)
    4 x 25 - :45 hard free
    1 x 50 -1:00 hard breast (:38)
    5 minute kick hard kick, no fins (made 250)
    4 x 25 - :45 hard kick
    1 x 50 -1:00 hard free (:32)
    5 minute easy flutter kick w/fins (made 300)

    4 x 100 IM - 1:25
    4 x 100 Kick - 1:40
    4 x 100 Pull - 1:10

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  19. Week 16 - Monday evening

    by , January 22nd, 2013 at 07:31 AM (After a long rest)
    This was my first double workout day as opposed to a workout and loosen up swim. This evening I had to rush around to make practice and showed up a few minutes late. My wife has the flu, so I took my daughter to practice, which left me 45 minutes to drop her off, make and eat dinner and get back to the pool. I ended p eating oatmeal on the way back to the pool which was not ideal since I swam on a full stomach. After practice I headed home to sower and then had to drve to the airport to pickp some Korean guests who are visiting us with work. A really long day!

    Warm up
    1000 free, breathing 3 and 5 by 25, and no breathing inside the flags
    6x150 kick on 2.40

    Main set
    5x300 IM on 4.30, swim, drill on odds, drill swim on evens
    10x100, 2 on 1.05, 2 on 1.20, trying to hold 1 minute pace

    No warm down I had to bolt.

    Totlal 4200

    The 300 IMs were pretty easy, but the 100s were not. I was able to do the 1.05s but they were more like 1.03 pace as opposed to the minute pace I was asked to hold. I felt very tired when I was done. This cycle ups the yardage considerably and I will be doing doubles Monday, Wednesday and Friday.mtis week is going to be tough with work, but I will try as best as possible to make the sessions.

    Updated January 22nd, 2013 at 07:55 AM by StewartACarroll

    Categories
    Swim Workouts
  20. Easy or hard set ... just depends on the effort put in

    by , January 22nd, 2013 at 07:29 AM (Mixing it up this year)
    Not a bad workout for my sore shoulders, managed to hold my pace on each section.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers every 3rd lap fast

    36x50@:55 free #1-12 w/strapless paddles & bouy holding :42-43, #13-24 long and loose holding :44-45, #25-36 strong holding :42-43

    200 EASY free w/snorkle as 25 kick/25 swim/25 catchup drill at the hips/25 swim repeat

    Total 3000 yards
    Categories
    Swim Workouts