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Swim Workouts

  1. Workout 03/10/12

    by , March 10th, 2012 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    My trip to Philly yesterday went well, and thanks to tjrpatt I was able to drop in on the masters practice at Ridley High School. You can check out the details here at his blog . A nice variety, even fins (which I have never used before) and some underwaters. It is really a treat to swim in cool water for a change.

    I updated my pool list. Thanks again for your help, Tom!
    Categories
    Swim Workouts
  2. March 10, 2012

    Warm-up (1200)
    2 x 200 @ 3:20
    2 x 200 @ 3:15, 50 catchup / 50 swim
    2 x 200 @ 3:10, 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 (2250 / 3750)
    Lifted from Water Rat's March 8th workout.

    6 x 100 @ 1:30 - moderate (1:18 - 1:20)
    5 x 100 @ 1:35 - descend (1:20 -> 1:15)
    4 x 100 @ 1:40 - hold fastest pace from above (all 1:16 & 1:15)
    3 x 100 @ 1:45 - descend, starting from pace above (1:14, 1:13, 1:12)
    2 x 100 easy
    1 x 100 fast (1:09)

    3 x 50 @ :50, :55, :1:00 active recovery

    Set III (1250 / 5000)
    3 x 200 @ 3:00, descend 1 - 3
    8 x 50 @ :45 kick w/fins
    10 x 25 @ :45 no-breather

    * 5000 *

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

    I was happy with my times on the third set, I was pleasantly surprised that I was able to descend my times on each set. I didn't think I was going to be able to beat the 1:12 on the last 100, so I was really happy to see the clock when I touched. That is the first time I have broken 1:10 in more than 30 years

    Updated March 10th, 2012 at 10:47 PM by eric.carlson

    Categories
    Swim Workouts
  3. March 9, 2012 - Heart rate set

    Warm-up (1600)
    2 x
    4 x 100 free @ 1:50 1st round, 1:40 2nd round
    4 X 50 drill, IM order
    4 X 50 kick, IM order

    Set I - Heart Rate Test (2000 / 3600)
    8 x
    200 @ 3:45
    50 @ : 1:00
    Swim 200s at 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70% and record times and heart rate
    Take pulse for 10 seconds at 3 time points after each swim:
    * Immediately after touching the wall
    * :30 after touching the wall
    * 1:00 after touching the wall

    Set II (500 / 4100)
    20 x 25 @ :30 no-breather

    Wrap-up (200 / 4300)
    200 easy

    * 4300 *

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

    The Heart Rate test set is from Week #8's High Volume Workouts, [ame=http://forums.usms.org/showthread.php?t=20226]Workout #1[/ame].

    It was a fun set and the swim felt decent. I am not sure that I hit the percentages, but I managed to descend to and from the "100%" swims and my heart rate went up and down accordingly. Here are my times and the sums of my heart rate samples:


    * 70% -- 2:43 54
    * 80% -- 2:37 56
    * 90% -- 2:34 56
    * 100% - 2:32 58
    * 100% - 2:31 54
    * 90% -- 2:35 55
    * 80% -- 2:36 48
    * 70% -- 2:39 51


    The article Patrick links to says to create a "pulse plot" of the sum of the pulse counts versus the swimming speed. A little bit of spreadsheet magic and:



    WTF, that doesn't look much like the graph in the Salo book! The best-fit lines through the data sets on that plot fit the points fairly closely, but not on mine... To try to see what happened, I use all of the heart rate samples instead of just the sums:


    * 70% -- 2:43 23 19 14
    * 80% -- 2:37 23 19 14
    * 90% -- 2:34 23 19 15
    * 100% - 2:32 24 20 14
    * 100% - 2:31 23 18 13
    * 90% -- 2:35 23 19 13
    * 80% -- 2:36 22 14 12
    * 70% -- 2:39 22 15 13


    to create a graph and plotted a best-fit line for each sample period:



    From this I see that there was a huge amount of variance in my heart rates taken 30 seconds after a swim. What would cause this?

    Maybe part of the problem is that there isn't much difference in the speed between the "70%" and 100% efforts. Or maybe it is because my fastest heart rate was only 144. Or maybe the problem is that I am not in very good shape yet!

    Several times when I was taking my heart rate, I noticed a significant decrease in rate during the second sample (30 seconds after finishing). It was a strange sensation, the rate suddenly dropped significantly and stayed at the lower rate. Somewhat similar to the RPM change that happens when shifting a car to a higher gear. I don't know that this had anything to do with anything, but it was a strange feeling.

    Do these results say about my condition, or will they only have meaning once after I try this set again?

    Updated March 10th, 2012 at 10:48 PM by eric.carlson

    Categories
    Swim Workouts
  4. Really stepping it up now - and feeling good

    by , March 10th, 2012 at 04:48 PM (Nobody Special)
    * Had a killer workout today. I had to wear fins for most of it but this is by far the most intense work-out in the pool for me since this spine injury hit me back in January. Here is the work out:

    4200 yds total
    100 warm up

    4x400 free (1 m)

    4x300 free (1 m)

    4x200 free (1m)

    4x100 free (1m)

    100 warm down


    *Didn't get to log yesterday's work out. Here it is:

    2400 yds

    100 warm up

    10x100 free

    10x50 back-kick

    5x100 back

    8x25 fly

    100 warm down
    Categories
    Swim Workouts
  5. 03.10.12 - Saturday workout

    by , March 10th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Billy at HSA. Pool temp ~82. Wore Speedo brief. Pool was set up long course today. Nice surprise!

    LCM

    400 Warm up

    8 x 150 (odds Kick/Swim/Kick, evens Swim/Kick/Swim)
    3 x 200 (150 Free/50 IM Order)
    3 x 200 (50 IM Order/100 Free/50 IM Order)
    100 Easy

    3 x 200 Pull
    3 x 200 Reverse IM Order
    6 x 100 (Odds 50 Free/50 IM Order, Evens 50 Easy/50 Fast)

    300 Cool down

    (5000m Total)
    Categories
    Swim Workouts
  6. Friday, March 9

    by , March 9th, 2012 at 04:55 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises for the various twingey body parts

    30 minutes foam roller/stretch/yoga

    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    -- lap swimmer interrupted to ask what stroke I was doing. lol

    10 x 25 DPK back shooters @ :40
    50 EZ

    10 x 25 long breast pullouts @ :40
    50 EZ

    8 x 25 DPK belly shooters @ :40
    50 EZ

    8 x 25 no breath DPS free @ :40
    -- working on better head position
    50 EZ

    Total: 2200

    hottub, 20 min


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

    I was supposed to meet up with Speedo today, but he was crammed at work. May have been for the best anyway. I was tired from 2 speed workouts (1 the meet) and a lactate workout since Sunday. Definitely due for a slow recovery workout. And my jabbed shoulders and back were still slightly sore.

    After a couple weeks of waffling, I entered the Albatross Meet on March 17. I entered 100 fly (likely 50 split), 100 back, and 50 free. My thinking is that, after Warrenton, I want to crank out a fast rested (first event) 50 fly. I definitely want to swim one 100, and chose backstroke. It will be good practice in working on turnover for my 100 at Nats, which is a focus event there. 50 free is right at the end and I'll get to swim in the fast all girl heat. I will most likely do a lot of back SDKs off the turn unless I chicken out. But it seems like this would be a good time to experiment with that.

    I'll probably do essentially the same workouts I did the 5 days before the Warrenton meet for this meet. Then, it's cram cram cram before taper time. I am pretty sure I do not need my usual 3 week taper with my revised training regimen. I'm not sure how I'll work around Zones with it only 2 weeks before Nats. I will likely resolve not to care about those times and swim off events and fun relays.

    I have a scratchy throat, which I hope it not a prelude to some spring ailment. I'm hoping it's just the high pollen count. And I feel very bad for Fort Son. He's not getting any better, even feels worse, after taking a training break. He went in for a lyme test today, just to be safe. The freshman boat could be really hurting with him and another recruit down and out.

    Updated March 9th, 2012 at 06:46 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. FAST FRI Mar 9th, 2012, SCY

    by , March 9th, 2012 at 02:35 PM (Ande's Swimming Blog)
    FAST FRI Mar 9th, 2012, SCY

    Trained trained Wed & Thu

    Taper time has arrived

    Zones: 3 weeks away
    time to get fast strong & skinny

    GOOD NEWS ON THE HEALTH FRONT
    my doc recommended I have another surgery to get margins excised around where my bump was. the doc I met with said he'd like the pathologists at the med school in san antonio to take a look at my specimen.
    They said it was [ame="http://en.wikipedia.org/wiki/Nodular_fasciitis"]nodular fasciitis[/ame] (more) and not an atypical fibrous histocytoma. so we just need to observe the location and not have another surgery!

    Chris Coached SCY
    6:30 - 8:00 dove in around 6:50
    got a late start
    swam with Mike Varozza, Jim, Tyler, Kellie, Traci, beside Larry Ned, & Chris

    Warm Up
    missed it


    Main Set

    20 x 50 on 1:30
    odds fast at 200 pace
    evens easy

    did a few easy to get warmed up
    did 100's instead of 50's on the easy

    mixed it up

    assigned 500
    did 5 x 50

    10 x 50 on 1:30
    odds fast at 100 pace
    evens easy



    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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
  8. Workout 03/09/12:

    by , March 9th, 2012 at 01:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 kick on :50

    8 x 50 Quarters Strong FR
    4 x 50 Quarters Strong BK

    400 loosen and out
    (solo/Rec/2100 yds/45 min)
    ----------------------------

    Another recovery day for me, which was fine since the Rec was packed this morning. Did my best to get in swims around everyone else, so the times on the QS's were variable - just looking to get a clear line for the AFAP portions.

    Off to Philly to visit Drexel with my daughter tomorrow, but plan on a morning swim with tjrpatt and the folks at the Ridley High pool before the tour starts. Should be fun - and I plan on wearing my square-leg suit (maybe with my drag suit on top).
    Categories
    Swim Workouts
  9. Friday, March 9, 2012 5:00am

    by , March 9th, 2012 at 11:14 AM (Fast Food Makes for Fast Swimming!)
    Today is birthday-day. Not for me though, but for two other swimmers on my team. One lady turned 50 today, and the other lady is 80! We're going to be throwing a big ice cream party at the coach's house tonight at 7:00pm if anyone wants to come!

    FREE TOO!!

    So, in honor of the 50 year old, who is very funny and enjoyable at 5:00 in the morning, I did the following set (while she did a 2500 continuous swim <-- what a nutball!!)

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

    My all in one workout (warmup/main set):


    50 x 50 @ :45
    • held :34-:36s throughout
    • every tenth 50 was Fly (was :33-34s on these)
    • cheated and did pull on #31-50 (not on the fly ones though)
    • while the set looks easy enough, it gets a little draining on your body. Especially swimming basically non-stop for 37 1/2 minutes on one set too. I'm not used to doing that very often either.
    • Originally I was going to do the last 25 of them on the :40 interval, but those plans changed too.
    10 x 50 Kick w/ board @ 1:00 (just made 'em)

    --------------------
    3000 Yards
  10. 03.09.12 - Friday workout: Trig angles

    by , March 9th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Pool temp 86. Wore my speedo brief.

    It was "bring your own set" day this morning. I dreamed up a pyramid last night with the idea of keeping everything on a 1:30/100 pace. After adding a couple seconds for kick and removing a couple for pull, the sendoffs suddenly looked very familiar... all the trig angles I had to memorize sine and cosine for in 10th grade. I've long since forgotted all the values but it's weird when patterns like that pop up.

    SCY

    500 Warm up

    Trig Angle Pyramid Set
    25 Kick :30 (30)
    50 Stroke :45 (45)
    75 Pull 1:00 (60)
    100 IM 1:30 (90)
    125 Kick 2:00 (120)
    150 Stroke 2:15 (135)
    175 Pull 2:30 (150)
    200 IM 3:00 (180)
    175 Pull 2:30
    150 Stroke 2:15
    125 Kick 2:00
    100 IM 1:30
    75 Pull 1:00
    50 Stroke :45
    25 Kick :30
    50 Easy
    Sendoffs were a bit frantic for me until I got to the 175 pull. Paddles and boards aren't always in the right place either but some backstroke kick and some pull buoy ferrying (during kick) can resolve that.

    Dave B's Set
    10 Times through:
    * 100 - 1:10
    * 50 - 1:10
    Mixed in some pull and 25 stroke. Last 100 was 50 Stroke/50 Free.

    Roger's Set
    8 x 25 - :40 (Breath Control)
    2 x Free no breath, 2 x fly no breath, 2 x breast underwater, 2 x underwater spider crawl. Underwater spider crawl is simply swimming directly under the lane rope on your back and pulling on the lane rope as needed to move you along. Kind of fun but I don't know what this helps improve.

    200 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  11. Workout 03/08/12: I think a smile says it all

    by , March 8th, 2012 at 08:55 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50 IMO
    - odds kick
    - evens stroke (one-arm fly)
    - last set = free

    5 x 100 on 1:30
    -FR/BK/BK/FR/BK

    200 loosen and out
    (solo/Rec/1800yds/35 min)
    --------------------------

    Nice and easy tonight - not too fast and not too long. I've been feeling tightness in my shoulders since the 2fly last weekend, and I went kinda heavy so far this week so I decided a recovery workout was in order. On the 100's, I kept the free at 1:06, and the backs at 1:14.

    I saw GregJS tonight - he was really happy about the meet last weekend. I also got word last night that the mini meet I am organizing on Sat., April 28th, is officially Recognized by USMS - same weekend as nationals, so I am hoping that the folks near SW VT will come on over. It's really exciting!
    Categories
    Swim Workouts
  12. Thursday, March 8, 2012 5:00am

    by , March 8th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull

    Did part of the written masters workout, but changed stuff more to my liking. It was all freestyle, and lately, I just am not in the mood to do long free swims.


    400 IM for time @ 6:00 (went 4:56)
    • splits just from eyeballing the pace clock:
    • 1:07 / 2:26 (1:19) / 3:51 (1:25) / 4:56 (1:05)
    • I've really needed another 400 IM fast in practice, they're kinda fun.
    6 x 50 Kick w/ board @ 1:00 (:50s)

    2 x 100 Free @ 1:30
    • 1st one fast (1:02)
    • 2nd one supposed to be faster (1:00)
    1:00 rest (then repeat)

    I switched it up on the 2nd round:

    400 Free Pull @ 6:00 (went 4:41) kinda sorta cruised it
    6 x 50 Kick w/ board @ 1:00 (:50s)

    2 x 100 Fly @ 1:30
    • 1st one fast (1:06)
    • 2nd one faster - yeah right! (1:08) good enough!
    100 EZ

    ----------------------------
    2400 Yards
  13. 3200 yards

    by , March 8th, 2012 at 06:55 PM (Nobody Special)
    100 warm up

    700 (25x50x75x100x200x100x75x50x25) (kick each 50)

    6x100 kick/pull

    12x75 free (50fast/25slow)

    12x50 (free/back/breast)

    4x25 fly (fins)

    100 warm down
    Categories
    Swim Workouts
  14. Thursday, March 8

    by , March 8th, 2012 at 02:58 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
    6 x 25 no breath free @ :35ish
    50 EZ

    Speed/Power Sets:

    10 x 25 burst + cruise @ 1:00
    4 speed drills, 6 dolphin
    -- I can't think of any reason not to do this set every practice, except on a recovery day or a few days pre-meet
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- did them all push off on back with back SDK rolling into sprint freestyle (as practice for a 50 or 100 free turn)
    -- went 10 mid, 10 flat, 9 high, 9 high, 9 high, 3 x 10 flat-10 low
    -- the 10 flats and 9 high are faster than my typical low to mid 10 just doing free with some belly SDKs
    -- none of the breakouts were perfect (though it's likely none of my breakouts when swimming free are either)
    -- they seems to work better if I turn over onto my belly very quickly rather than a more gradual spin with a couple kicks on my side

    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 high, my fastest ever in practice
    -- had a sub-par breakout on the first 25
    -- I did this as a no breather, which is probably why it was my fastest
    200 EZ

    6 x (25 AFAP breast w/fins + 25 EZ) @ 1:30
    -- went 12 high and then all 13 flat-13 lows
    -- would've like more rest, but was running out of time
    50 EZ

    5 x (25 strong back shooter w/fins & parachute + 25 EZ) @ 1:30
    100 EZ

    Total: 3200/675 AFAP

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

    Another very solid sprint practice in the books. I am faster in fly when I don't breath. I wish there was no need for breathing. If I do a 50 fly split at the Albatross meet, I'm going to attempt to take only 1 breath on the second 25. I took 3 breaths at NE Champs, but I had been feeling the fatigue from day one of racing.

    After practice, I headed to see my doc at Capitol Spine & Pain, http://www.treatingpain.com/. Hadn't been in in ages. After examining the shoulder and rhomboid area, I likely have some inflamed muscles and tendonitis. Without any acute pain, there's unlikely any tearing. He did a few trigger point injections of advil and a touch of cortisone. Hopefully, that will calm those areas down. I have a follow up in 2 weeks, and we'll see how I'm faring and whether PRP may be required. He said it was fine to swim tomorrow, and I'm planning to meet up with Speedo. This time I'll bring my suit.

    I found a fairly cheap flight to Omaha. Now I just have to decide whether to pull the trigger and commit to LC Nats. I love the idea of swimming in the trials pool. I'm also somewhat enamored with the idea of just taking it easy in July and August after a lot of spring racing.

    Whey protein:
    http://www.livestrong.com/article/55...-whey-protein/

    Updated March 8th, 2012 at 06:11 PM by The Fortress

    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -03/12/12

    by , March 8th, 2012 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am not posting a workout for Friday March 9. This workout is for Monday March 12.

    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    1 X 200 free 3:00
    1 X 100 IM 1:45
    3 X 50 stroke 1:15
    Three rounds. Stroke is your choice(no free)

    1 X 1000 swim or pull
    Descend by 250's

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  16. March 7, 2012

    Warm-up (1500)
    3 x
    • 3 x 100 free @ 1:55, 1:50, 1:45 by set
    • 200 kick/drill by 25, IM order no free


    Set I (1200 / 2700)
    16 x 75 pull with buoy
    • 4 @ 1:20 descend
    • 4 @ 1:10
    • 4 @ 1:20 descend
    • 4 @ 1:00


    Set II (1200 / 3900)
    2 x 150 @ 2:10 pull with buoy, moderate pace
    6 x 50 @ 1:30, at target 100 pace (went 33 - 34)
    2 x 100 @ 1:50 pull with buoy, moderate pace
    8 x 25 @ :45, at target 50 pace (went 15 - 17)
    4 x 50 @ 40, active recovery

    Wrap-up (100 / 4000)
    2 x 50 hypoxic - breaths per 25: 1) 0/1, 2) 0/1

    * 4000 *

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

    Modified slightly from this week's High Volume Workouts [ame="http://forums.usms.org/showthread.php?t=20307"]Workout #3[/ame]
    Categories
    Swim Workouts
  17. March 5, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Kick (400 / 1400)
    8 x 50 kick @ 1:10

    Pull (900 / 2300)
    4 x 100 ascend @ 1:20, 1:25, 1:30, 1:35
    4 x 75 descend @ 1:15, 1:10, 1:05, 1:00
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    200 easy

    * 2500 *

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

    A nice easy recovery workout after the weekend's excesses.
    Categories
    Swim Workouts
  18. March 4, 2012 ITC PM mid-distance workout

    Warm-up (700)
    300 swim
    200 kick
    200 pull

    Set I - Main Set (1050)
    3 x
    • 3 x 25 breast, maintain ideal stroke count
    • 1 x 25 easy
    • 1 x 75 breast, at ideal race pace
    • 150 easy
    • 1 x 50 timed (went 38s)
    • 150 easy


    Set II - Pull with buoy (500)
    4 x 75 @ ascend from fast to moderate - 1:00, 1:05, 1:10, 1:15
    3 x 50 @ descend from easy to fast - :50, :45, :40

    Set III (850)
    1 x 200 easy
    1 x 200 breast race pace, broken 10 at each 50
    1 x 175 easy
    1 x 175 5 seconds faster than goal 200 time
    1 x 200 easy

    * 3200 *

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

    Walnut Creek Masters Intensive Training Camp Sunday afternoon mid-distance workout.

    I decided to do the mid-distance workout so I could work some different, hopefully less tired, muscles. Once upon a time I was a breast stroker, but the stroke was quite different then so my technique needs a lot of help. Saturday afternoon's breast stroke clinic with Roque Santos really helpful and gave me a lot to think about, so I decided to do breast for in this workout.

    The "hopefully less tired" muscles started out feeling good, but were officially wiped by the broken 200 at the end. We were supposed to hold the same pace as the timed 50s from the first set. I managed a 38 on the first 50, a 39 on the second 50, and got a massive cramp on the third 50 so I had to stop to rub it out. Oh well, I don't think I could have kept up the same pace.

    *********

    I was nervous to sign up for the camp at all because I have only been swimming again since November, but I am really happy I went. I finished the weekend physically exhausted but feeling like I learned a lot that I will take back to my workouts.

    It also made me acutely aware that I have a ways to go to get into shape . It was amazing to watch people crank out fast times over and over as I was falling apart (I'm talking about you qbrain). Something to work towards!

    I will definitely do this camp again!
    Categories
    Swim Workouts
  19. March 4, 2012 ITC AM workout

    Warm-up (1000)
    15 minutes of
    100 smooth
    50 kick
    100 smooth/build by 25

    Set I (500)
    4 x 50 pull, work distance per stroke
    3 x 100 descend, maintain long stroke

    Set II (700)
    1 x 400 negative split
    6 x 50 @ very easy interval, work on timing finishes
    • 1 - 2: streamline kick from 3 lanes out, last breath 3 lanes from wall
    • 3 - 4: streamline kick from 2 lanes out, last breath 3 lanes from wall
    • 5 - 6: well timed sprint finish, last breath 3 lanes from wall


    Set III - Tempo Set (1000)
    10 x 100 @ "easy" interval (I don't remember what we used, 1:50?)
    1) 90 meters easy + 10 meters sprint
    2) 80 meters easy + 20 meters sprint
    ...
    9) 20 meters easy + 80 meters sprint
    10) 10 meters easy + 90 meters sprint

    Set IV - "Easy" IM (600)
    4 x
    • 50 IM (5 strokes fly + 10 back + 5 breast + remainder free)
    • 100 non-free/free by 25


    Set V - Mop-up Set (300)
    3 x 100 - 50 free/back + 50 free, descend stroke count

    * 4100 LCM *

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

    Walnut Creek Masters Intensive Training Camp Sunday morning workout.

    We switched the lane lines around after Saturday afternoon's workout, so the pool was set up for long course for this workout. I hadn't done a long course workout since I was in high school, so I wasn't quite sure what to expect.

    After Saturday's 8600 yards, I expected that I would be sore and tired. I was correct. The "sprint" section of the 10 x 100s might have been faster than the "easy" section, but I wouldn't bet money on it!

    The pancakes served for breakfast were from a mix, but I don't know that I have ever had any that taste as good .

    Updated March 8th, 2012 at 11:47 PM by eric.carlson

    Categories
    Swim Workouts
  20. March 3, 2012 ITC PM distance workout

    Warm-up (800)
    100 easy
    3 x 50 @ :50
    200 negative split
    3 x 50 @ :45
    200 negative split

    Set I (3000)
    3 x (1st: swim, 2nd: pull with buoy, 3rd: swim)
    • 4 x 100 @ 1:35 - calculate average time
    • 3 x 50 @ :50 active recovery
    • 1 x 300 - aim for 3x average 100 pace
    • 3 x 50 @ easy interval

    100 averages were 1:16 .. 1:18, 300s were 3:54 .. 3:57

    Set II (200)
    8 x 25 drill/smooth

    * 4000 *

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

    Walnut Creek Masters Intensive Training Camp Saturday afternoon distance workout.

    Based on how I felt in the morning set, I started this workout with high hopes. The first 100 felt great, the second 100 felt fairly good, and the third 100 felt OK. As I swam the first 300 I thought to myself "oh oh, this is going to be a long set". Good prediction, I had absolutely nothing left on the last 300 .

    Updated March 8th, 2012 at 10:47 AM by eric.carlson

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    Swim Workouts