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Swim Workouts

  1. 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
  2. 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
  3. 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.
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. Thursday, Feb. 23

    by , February 23rd, 2012 at 04:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    12 x 25 burst + cruise @ 1:00
    8 speed drills, 4 dolphin
    50 EZ

    6 x 50 "accelerations" w/fins @ 1:15
    odds = 25 kick down to bottom of pool w/kickboard, jump off bottom, sprint flutter kick to wall from dead start + 25 EZ
    evens = 25 swim free to mid pool, flip turn, dive down and squat jump off bottom of pool, sprint to wall from dead start + 25 EZ
    75 EZ

    1 x 50 AFAP backstroke from blocks
    -- rolling start
    -- 29 flat
    175 EZ

    8 x 25 AFAP back shooters w/MF @ 1:00
    -- was hoping to hold high 8s and I did
    150 EZ

    8 x 25 w/parachute @ 1:15
    4 = free w/paddles & fins
    4 = back shooters
    100 EZ

    Total: 2900

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

    Tired from that effort. I may do workout #5 from the HIT forum tomorrow: [ame="http://forums.usms.org/showthread.php?t=20228"]U.S. Masters Swimming Discussion Forums[/ame].

    I am in desperate need of a tech suit. I have an ancient LZR Elite and a another pretty used one with two small holes in it. I sent back the FS3 I ordered last week. So I went ahead and pre-ordered the Arena Carbon Pro closed back kneeskin. The problem is is doesn't come out for awhile and I have the Albatross meet that I'd like to swim well at on March 17. (Haven't decided how much to rest yet ...) I may have to order another suit as a back up. Not sure if I should order another LZR Elite or the new Arena X-Glide. I haven't worn Arena suits before, so I'm not sure how they fit. Anyone have experience with them?
    Categories
    Swim Workouts
  10. Thu Feb 23th, 2012, SCY

    by , February 23rd, 2012 at 12:34 PM (Ande's Swimming Blog)
    Thu Feb 23th, 2012, SCY

    swam Mon, Tue, & Wed
    lower back hurts a bit

    Yesterday my doc called (the one who removed my Atypical fibrous histiocytoma) he spoke with my wife & said I should get more tissue removed. Today we set an appointment with a hand surgeon in San Antonio for next Tuesday.


    Whitney Coached
    SCY UT Swim Center: Main pool, center course
    6:30 - 8:00 dove in 6:37ish
    wore Speedo endurance jammer
    trained with Larry & Tennielle
    beside James, Brandon, Amy, Todd & Chris

    Warm Up
    500 ish

    Main Set

    3 x 100 on 1:15 right into
    3 x 100 on 1:10 right into (was hurting & couldn't make 3 on 1:05 so I moved lanes)
    3 x 100 on 1:10 right into
    100 Fast on 1:05

    100 easy

    4 x 400 desc on 5:00

    3 x 100 on 1:20 right into
    3 x 100 on 1:15 right into
    3 x 100 on 1:10 right into
    100 Fast on 1:05

    10 x 75 on 1:30
    4 k done 25 fast 50 mod
    2 fr done with 6 breaths or less
    4 k done 50 mod 25 fast
    did all the fast kicks SDK

    200 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

    Updated February 23rd, 2012 at 02:31 PM by ande

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/24/12

    by , February 23rd, 2012 at 12:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 stroke(no free) 2:00
    Four rounds

    1 X 300 free 4:15 4:00
    1 X 200 2:50 2:40
    1 X 100 1:25 1:20
    4 X 50 :40 :40 or :35
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  12. 02.23.12 - Thursday workout

    by , February 23rd, 2012 at 08:56 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 85. Wore my Nike jammer.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Back/Fr/Fr/Fr)
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard Stroke
    3 x 100 Pull - 1:25 (Back/Fr/Fr/Fr)
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard Stroke
    Quick Break

    3 x 100 - 1:25 (1:10 to 1:12)
    2 x 100 - 1:20 (1:09s)
    1 x 100 - 1:15 (1:08)
    2 x 100 - 1:20 (1:09s)
    3 x 100 - 1:25 (1:10, 1:09, 1:06)
    16 x 25 - :30 Easy free/Hard Stroke

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  13. Wednesday, February 22, 2012 5:00pm

    by , February 22nd, 2012 at 09:54 PM (Fast Food Makes for Fast Swimming!)
    I didn't swim this morning since I was feeling like garbage last night. Actually went to sleep around 9:00 last night, and slept till almost 6:00am. I would've kept going, but have to be at work at 6:30.

    Tonight's swim at the Y lap lanes was done with minimal rest between each set, so I ended up getting a lot done while my daughter was in her class.

    5 x 100 Free @ 1:30 w/up
    500 Free Pull (went 5:50)
    4 x 50 Kick w/ board @ 1:00

    Main 1:


    4 rounds of:
    • 1 x 125 Free @ 1:40 (1:28-1:30s)
    • 1 x 75 IM w/ no free @ 1:10 (1:00-1:03s)
    Main 2:

    10 x 100 Free Pull @ 1:15 (held 1:06-1:08s)


    10 x 75 Free
    • 4 @ 1:00 (:53ish)
    • 3 @ :55 (:51-:52s)
    • 2 @ :50 (made 'em by about 1-2 seconds)
    • wiped out so I had to do the last one EZ to keep my head above water to breathe!
    10 x 50 Kick w/ board (ended up just doing a 500 straight kick)

    10 x 25 Free @ :20

    -------------------------
    4500 Yards in 1 hour, 8 minutes!! (Almost KNelson-ish)
  14. Workout 02/22/12:

    by , February 22nd, 2012 at 02:23 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    - 200 FR/200 BK/200 IM drill
    - go two times through:
    -- 4 x 50 on :60
    -- 4 x 75 on :1:30
    --> first = kick, second = pull w/ buoy

    Work your way down to the sprintlands:
    - 200 FR on base/100 (2:40)
    - 2 x 150 FR on base/100 (2:00)
    - 3 x 100 FR on base (1:20)
    - 4 x 75 FR on base (:60)
    -- third's fast, last DPS
    - 6 x 50 FR on :60
    -- DPS, 6/8/10/12 FAST breakout (no breath) then cruise, DPS
    - 8 x 25 on :40 IMO
    -- (first set=perfect technique, second set = AFAP)


    - 50 EZ, 100 IM timed (1:10.23), 50 EZ
    - 2 x 100 FR with paddles on 1:15
    - 200 w/d
    (solo/Rec/3800/70 min)
    ----------------------

    First swim since Saturday, so I was feeling a little rusty. I was going to swim Sunday after church, but my wife made plans to spend the day in Albany and hit some malls. I tried to sneak in at a Y over in that area, but was told that drop-ins were not allowed. It was nice to spend the afternoon with everyone, and of course the pool was closed Monday for the holiday. Today I got to the pool earlier than normal and no one was in the fast lane, so I stuck with my plan of a longer warmup and more kicking. After the 200 at the top of the mountain, 4 people hopped in so I did my best to stay on pace and swim around people.

    I actually wanted to get some backstroke in, but with so many people swimming navigation became an issue so I continued with free until the short stuff. My idea here was to get some aerobic distance in then transition to speed play and AFAP swims with more rest. It felt good.

    My times were for the long ones were 2:22, 1:49, 1:51, then I remember holding 1:09's on the 100's. The 50's were based on a post that the Fortress made a while back and that I referenced in my LT set blog category over on the sidebar - crank 'em in the beginning then cruse it out. Did not breathe to work a bit on my lungs and came in at :34 on those ones. The stroke 25's felt really good.

    The 100 IM time was ok - I am still playing with the breaststroke so it does not feel good to swim it. Oh well. I was going to do more 100's with the paddles, but I felt cooked - water temp was a cool 84 today and I have not slept well the past few nights, so I just got in some warmdown before hopping out.

    Beautiful day here in VT - 51 degrees and hardly a cloud in the ski. Going for a walk later with my wife. Not only has our state been hurt with skiers not visiting due to low snow, but the even more lucrative business of snowmobiling is hurting big time. I have read that at least the maple syrup stands are boiling, although it is still to be seen if the lack of very cold days this early in the year will effect the total yield for the spring.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/23/12

    by , February 22nd, 2012 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    2 X 100 kick 2:15 -
    Two rounds. Round 1 intervals left, 2 right.

    6 X 25 fast :30
    1 X 50 easy 1:00
    Three rounds, all choice.

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    1 X 50 @ 100%
    Four rounds. All choice.

    8 X 200 free
    1-4 on 2:45
    5-8 on 2:35
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  16. 02.22.12 - Wednesday workout

    by , February 22nd, 2012 at 08:41 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Wore my Nike jammer. Pool temp ~83.

    400 Warm up

    4 Times through
    * 25 Fly/50 Fr - 1:10
    * 50 Fly/25 Fr - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 - 1:10
    4 x 75 - 1:05
    4 x 75 - 1:00
    Held :52 - :55 on the free
    4 x 75 Pull - 1:10
    4 x 75 Pull - 1:05
    4 x 75 Pull - 1:00
    Held :48 - :50 on the pull

    8 x 100 Up/Down Kick w/ fins - 1:40 (:05) Base stroke: Fly, start w/ 50 Kick/50 Fly

    200 Cool down

    (4200 Total)

    Updated February 22nd, 2012 at 08:51 AM by pmccoy

    Categories
    Swim Workouts
  17. Tuesday, February 21, 2012 5:00am & 5:15pm

    by , February 21st, 2012 at 09:54 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Dolphin Kick on back w/ Speedo Biofuse fins @ 1:50 (1:13-1:17s)

    4 x 100 Free @ 1:15
    :30 rest
    4 x 100 Free Pull @ 1:15

    6 x 50 Kick w/ board @ :55
    ------------------
    2600 Yards

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

    P.M. Workout

    Got the main set idea from Water Rat's workout today but I couldn't perform as well as I'd like to have.

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

    Main:
    9 x 75 IM (did Fly, Back, Breast) @ 1:15 (1:00-1:04)
    1 x 25 Free EZ
    7 x 75 IM (did Back, Breast, Free) @ 1:10 (1:03-1:07)
    started struggling with my energy here
    1 x 25 Free EZ
    5 x 75 IM (did Fly, Back, Free) @ 1:05 (just made 'em, and it wasn't fun)
    1 x 25 EZ

    50 EZ
    -------------------
    2700 Yards

    skipped the remainder of the main set as I was feeling very weak in the water. I may be coming down with something. My kids are all feeling icky too.
  18. Tuesday, Feb. 21

    by , February 21st, 2012 at 05:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 free w/paddles, no breath @ :35
    5 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Speed Sets:

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

    12 x AFAP 50s, done as:

    3 x (4 x broken AFAP 50 w/fins + 50 EZ @ 3:00)
    -- broken :10 at 25
    -- 100 EZ after each round

    Round 1: IM order, no fins on 50 back
    10/10, 13/14, 13/14, 10/high 10-11 flat
    Round 2: IM order, shooters on back
    10/10 high, 8 high/9 high, 13/14, 10 high/12
    Round 3: dolphin kick w/board
    1st 25: 10 high-11 mid, 2nd 25: 11 high-12

    100 EZ

    Total: 3100

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

    The last set kicked my ass, especially following on the heels of yesterday's speed workout. Lactate was really spiking in last round. Saving the kicks for last is killer that way.

    Swim Science article where Mullen postulates that swimmers need to focus on athleticism, not just neural training of swim skills: http://www.swimmingscience.net/2012/...-athletic.html

    Need to sign up for Warrenton meet: https://www.ClubAssistant.com/club/m...1481&smid=3731. Still planning on 4 x 50.

    Really bummed that Fort Son told me he thinks he has mono. He's waiting for results of a blood test. He had really improved his erg scores with some real college coaching. He does not have the type of personality that will deal with mono very well.

    Updated February 21st, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/22/12

    by , February 21st, 2012 at 01:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 100 1:25

    2 X 200 kick 4:15
    #2: 50 easy/50 fast
    1 X 100 swim

    10 X 50 1:05
    odd: easy even: fast

    1 X 25 easy
    1 X 100 blocks @ 100%
    1 X 75 easy

    CHOICE OF THE FOLLOWING TWO SETS FREE or IM

    1 X 300 FREE 4:15
    3 X 100 1:25
    1 x 300 4:00
    4 X 75 1:00
    1 X 300 3:45
    6 X 50 :35 or :40 your choice

    OR

    1 X 200 IM 3:30
    3 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 75-1 each fly, back, breast 1:15
    1 X 200 IM 3:30
    6 X 50 -2 each fly, back, breast- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4900/4600Y
    Categories
    Swim Workouts
  20. 02.21.12 - Tuesday workout

    by , February 21st, 2012 at 09:09 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 84. Wore my Nike jammer.

    400 Warm up

    8 x 100 - 1:30 (:10) Up/down fly
    4 x 100 - 1:40 (:10) Up/down fly
    Quick rest

    8 x 50 Stroke - 1:00 Easy/Hard
    8 x 100 - 1:40 (:05) Up/down kick
    8 x 50 Free - :50 Easy/hard
    Quick rest

    200 Free - 3:00 (2:13)
    4 x 100 - 1:40 (:05) Up/down back
    4 x 100 - 1:40 (:05) Up/down breast

    200 Cool down

    (4400 total)
    Categories
    Swim Workouts