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Swim Workouts

  1. 02.21.13 - Thursday workout

    by , February 21st, 2013 at 01:40 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Sprint day! Another of Leslie's workouts. Not as much yardage but hurts just the same.

    SCY

    600 Warm up

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

    8 x 25 SDK w/ fins - :40 (odds on back, evens on front)
    50 Easy

    8 x 25 IM Order x 2 - :40 burst 15m, cruise
    50 Easy

    3 x (50 stroke Smooth + :10s rest + 25 stroke @ 100 pace + :15s rest + 50 stroke AFAP) - 2:30
    * Did 1 each of fly/back/br
    50 Easy
    3 x (50 Smooth + :10s rest + 25 @ 100 pace + :15s rest + 50 AFAP) - 2:30
    * All three rounds free
    200 Easy

    3 x 25 fly kick w/ fins - :40, hard
    3 x 50 fly kick w/ fins - 1:00, easy
    3 x 75 fly kick w/ fins - 1:45, hard, rest :10s @ each 25
    2 x 100 br kick - 2:00

    200 Cool down

    (3600 Total)
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/22/2013

    by , February 21st, 2013 at 01:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 up tempo :30
    1 X 100 easy

    8 X 75 kick 1:45--last 25 fast--
    1 X 100 swim

    2 X 100 from the blocks @ race pace
    1 x 100 swim

    4 X 300 4:00
    4 x 200 2:40
    Pull freestyle. Descend each distance 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. Thu Feb 21st, 2013 SCY

    by , February 21st, 2013 at 12:29 PM (Ande's Swimming Blog)
    Thu Feb 21st, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info


    Whitney Coached
    6:00 - 7:30 dove in around 6:04ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Kellie, & Marcio
    Beside Todd, Tyler, Pat, Larry & Gull

    Warm up
    900

    Main Set

    5 x 200 on on 2:15 make it
    went 3rd behind Chris & Jim
    made it

    200 easy

    5 x 150 on 1;45 make it
    made it

    200 easy

    5 x 100 on 1:05 make it
    flipped into my 4th & 5th but made it

    200 easy

    5 x 50 on 32.5 make it
    made em

    6 x 150
    done 25 fast from a dive
    100 easy
    25 fast from a push

    then I kicked a little

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  4. Wed, Feb. 20, 2013 7:00-9:00pm

    by , February 21st, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    I tweaked my back somehow over the past day. Not sure if it was from the dives at the end of last night's practice, or from something at work today, but I was a bit tender during the later half of my workday. I injured my lower back working as a laborer at a saw mill when I was about 23 years old, and I've had issues off and on with it since then. Lower back pain sucks, and I'll probably have to be careful about it for quite a while.

    I decided to try out swimming tonight, just to see how it felt, with plans to vacate if the pain was there. No pain, but I just took it easy...no fin dolphin kicking today, all freestyle, and "slow" swimming in place of the broken fast efforts.

    Warmup:

    600 (25 Free/25 V-sit scull)
    (600/600)

    12 x 100 Kick w/ fins
    3 @ 1:25, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10
    I did 12 x 50 Flutter Kick w/ board EZ while the kids worked hard.
    (600/1200)

    Main Set = Circuit Set (5 stops)

    Lane 6:
    3 x Broken 200 Free @ 5:00 w/ :15 rest @ each 50
    I was around 2:05-2:10 for my add-up times. Just cruising.

    Lane 5:
    6 x Broken 100 Choice (did all Free) @ 2:30 w/ :10 rest @ each 25
    Around 1:00 or so on these

    Lane 4:
    2 x Broken 400 IM (did 400 Frees) @ 7:30 w/ :20 rest @ each 100
    I was going around 1:08s per 100 on these. My back was beginning to loosen up a bit now so things were much better. Still wasn't going to push anything.
    (2000/3200)

    Deep Tank Stage 1:
    15 x cross pool Sprints @ 1:00
    (~200/3400)

    Deep Tank Stage 2:
    15 min. of vertical flutter kicking w/ arms hugging yourself

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

    ~3400 Yards of 90% easy efforts today. I left the pool not tired at all compared to normal.
  5. Wednesday 2/20/13

    Wednesday 2/20

    AM and PM SCY

    AM swim:

    500 swim
    8x50 @ :40 D1-4 in pairs

    2x
    6x25 @ :35 pull w/ buoy only FAST
    200 @ 3:00 pull w/ buoy AE
    6x25 @ :35 swim w/ paddles FAST
    200 @ 3:00 swim w/ paddles AE w/ 6 beat kick

    200 EZ

    Total: 2500

    PM swim:

    500 swim
    10x100 @ 1:45 odd: kick, even: scull/sw/dr/sw

    2x200 @ 2:20 pull w/ buoy only **

    100 EZ

    Total: 2000

    ** Winter storm moving through the Little Rock area caused the whole city to be on edge. To appease anxious parents, the club coach sent everyone home early.
    Categories
    Swim Workouts
  6. Week 20 - Wednesday pm

    by , February 20th, 2013 at 09:12 PM (After a long rest)
    This continued the long evening workouts with some high intensity. The last set was a little interesting and I came close to blacking out on the very last 100 in the last set.

    Warm up
    1000 with snorkel
    2x500 free with snorkel

    Main set
    3x(400 on 4.40, 300 on 3.24, 200 on 2.10, 100 on 1.01) 30 seconds rest between sets.
    100 easy
    8x100 kick with fins on 1.30 holding under 1 min

    Warm down
    200 free

    Total 6100

    On the main set I made all the paces but on the last set took 10 seconds between each swim. I felt like rigormortis set in during the 2nd set, but kept pushing. I did back kick on the 8x100 and went 56 on the first and then held 57 until the last one and then went back to 56. It took me at least 2 or 3 minutes to catch my breath and feel like the world had stopped spinning.
    Categories
    Swim Workouts
  7. Workout 02/21/13:

    by , February 20th, 2013 at 08:16 PM (Maple Syrup with a Side of Chlorine)
    Had a great night of basketball on Sunday, stayed for a tad over 2.5 hours and was really sore on Monday. Pool was closed due to the holiday, so I did not get in until today.

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

    Go two times through with snorkel:
    - 200 FR with agility paddles
    - 100 kick with board
    - 300 FR pull with buoy
    - 30 sec rest

    8 x 75 on 1:15
    - 25 of

    (tweeted from swim outlet)
    - 25 stroke strong IMO (ends up being 200 IM)
    - 25 DPS FR

    Broken 1000 (done on 1:30/100 base):
    - 3 x 100 (1:06,08, 09)
    - 4 x 150 (1:49, 50, 52, 51)
    - 2 x 50 (:32, 31)

    200 Dolphin Dives in the Deep with snorkel
    (Solo/Rec/3600 yds/60 min)
    ---------------------------------

    Despite some sore legs, I felt really good in the water. Didn't have a real plan in the beginning, but wanted to try that drill so added that into some 75's. I wrote for the team to do either a broken 1650 (or 1000) on Tuesday night, so in order to not offend GregJS I attempted the 1650 but ran out of time (sorry, dude).

    In sad news, it looks like the top secret Western Mass meet will be nixed due to lack of participation. Bummer. It was designed as a meet for newbies, really laid back, but only eight people ended up sending in registration forms. Maybe next year?

    Updated March 8th, 2013 at 11:00 PM by rxleakem

    Categories
    Swim Workouts
  8. Wednesday, February 20, 2013

    by , February 20th, 2013 at 05:11 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 83, 100% water clarity.
    Sunny skies, humidity at 67%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    4x50 on :45 as strong steady DPS-6 (6 cycle count)

    *Set 1*
    3(4x100 FR 85% on 2:00, 1:00 rest) DPS-6
    *1:09-1:07-1:06-1:06, 1:06-1:06-1:06-1:06, 1:06-1:05-1:05-1:05
    ---300 BK as 50DA/50

    *Set 2*
    6(2x50 FR 85% on 1:00, 1:00 rest) DPS-6/6.5
    *33/32, 32/31, 31/31, 31/31, 31/31, 30/30
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6(2x100 FR 85% on 1:45, 1:30 rest) DPS-5/6, snorkel, agility paddles
    *1:05/1:05, 1:05/1:05, 1:04/1:04, 1:03/1:03, 1:03,1:03, 1:03,1:03
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    4(4x50 FR/fins 85% on :50, 2:00 rest)
    *30-29-29-29, 29-28-28-28, 29-29-28-28, 29,28-28-28
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    6x100 FR 95% on 2:30, DPS-6.5/7
    *1:02, 1:01, 1:00, 1:00, 59, 59
    ---300 Fly/BK as 25DK,25BK-K,25DPS-Fly, 25DPS-BK

    *Set 5*
    4(5x25 FR 90% on :45, :30 rest) Hypoxic 1, DPS-6
    *1-15)14s, 16-20)13s, foot touch timed

    Warm down
    400 FR/BK EZ ABPT

    Comments:
    Race (not base) pace as 85% effort FR training with DPS integration. Set 5 speed work focus on efficiency. Warm water is distracting and makes me feel more tired.

    Updated February 20th, 2013 at 08:22 PM by fdtotten

    Categories
    Swim Workouts
  9. Wed., Feb. 20

    by , February 20th, 2013 at 04:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 @ :15 RI
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 dolphin
    50 EZ

    4 x (25 AFAP kick w/fins & board + 75 EZ) @ 3:00
    -- 11s

    1 x 50 AFAP fly w/fins, 23 high
    150 EZ
    -- felt god awful

    4 x (50 @ 100 pace w/fins + 100 EZ) @ 4:00
    fly (26), back (25 high), breast (30), free (24)

    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ

    Total: 2850


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Still suffering from malaise. Not even really sure I should be swimming, but I do feel a bit better after swimming than before. I really don't have any AFAP in me right now. I fear that, like Wookiee, this will last a full two weeks. At least I got in the pool. Going to the gym seemed too hard today; hopefully, I can get there tomorrow.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/21/2013

    by , February 20th, 2013 at 03:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:50
    6 X 25 fast :40 #6 on 1:20
    Four rounds.
    25's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    10 X 100 free
    #1 on 1:30
    #2-4 on 1:25
    #5-7 on 1:20
    #8-10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  11. 02.20.13 - Wednesday workout

    by , February 20th, 2013 at 10:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. I'm riding this taper to it's bitter end. Another good day despite wearing a drag suit. Hope it doesn't go away.

    SCY

    600 Warm up

    200 Free - 3:00
    4 x 100 - 1:30 Convert free to IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:10) Base stroke free, start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Base stroke free
    50 Easy
    Did this a couple weeks ago. Back then, I was happy to recover enough to make it back to 100 fly on #11. Problem was that I missed the interval and barely recovered at by #16. Today, I made 100 fly on #11 with a couple seconds to spare. I held the pace on #12 (75 fly/25 free) and then recovered on #13 (50 fly/50 free). By #15, I was ready to go 100 fly again... and made the interval. And I'm wearing a drag suit now. Starting to wonder if I slightly missed the taper.

    75 fly/225 free - 4:30
    50 fly/250 free - 4:15
    25 fly/275 free - 4:00
    1:15 rest
    300 free - 4:00 (3:37)
    50 Easy

    5 rounds of:
    * 100 Hard pull - 1:20 (1:05s-1:07s)
    * 50 Easy pull - :50

    500 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  12. Wed Feb 20th, 2013 SCY

    by , February 20th, 2013 at 10:03 AM (Ande's Swimming Blog)
    Thu Feb 14th, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info

    Swam: Fri, Sat, Mon & Tue but not Sun
    Lifted: Sat & Tue

    Whitney Coached
    6:00 - 7:30 dove in around 6:03ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Mike, Ned, Kellie, & Marcio Colin, Larry & Gull

    Warm up
    assigned 1200, did around 800

    Main Set

    50 Drop out set Kick
    Start at :60
    Interval Drops 1 sec after each repeat
    I kicked with a board till around 45 then switched to no board, went down to 38

    600 done 100 fr mod 50 stroke fast

    50 Drop out set done 25 no free (bk) 25 fr
    Start at :60
    Interval Drops 1 sec after each repeat
    went down to 32, & heard her say go so I should have done one more

    100 easy fr

    200 k easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  13. Week 20 - Wednesday am IM

    by , February 20th, 2013 at 08:40 AM (After a long rest)
    I had another rough sleep night last night. I woke up around 1.30am with lots of things rattling around related to my upcoming saudi trip. I must have fallen asleep again around 3am and when the alarm went off at 4.30 It was hard getting up. I was a little sluggish in the warm up but got going and the lack of sleep did not affect me too bad. I suspect I will be tired tonight.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    6x200 IMs descend 1-3, 4-6 on 2.50

    Main set
    8x50 breast on 50
    4x100 fly with flippers on 1.20
    3x200 back on 2.45
    10x50 free on 35
    10x50 with flippers on 30

    Warm down
    400

    Total 4500

    I went 2.25 on the 200s which I was really happy with, and then pretty comfortably made the 50s on 35 holding 32-33. The 50s with flippers were tough and I missed a few but just turned and went again. After about 6 I was off a couple seconds on the send off but got back on for the last 4. This is the first time I have made this set. Short swims with flippers I always find tough and in particular my legs always burn. The lactic acid build up in the legs combined with more time under water somehow make this much harder than it should be.

    Updated February 20th, 2013 at 02:40 PM by StewartACarroll

    Categories
    Swim Workouts
  14. No energy today and yes another day of hot water

    by , February 20th, 2013 at 07:30 AM (Mixing it up this year)
    I succumbed to the hot water and just floated down my lane for many laps. Besides I needed a recovery day since I pushed yesterday.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy and snorkle holding 1:28's
    300 breast kick
    8x25 breast pull w/zoomers
    100 free EZ

    Total 2600 yards
    Categories
    Swim Workouts
  15. Tues, Feb. 19, 2013 7:00-9:00pm

    by , February 20th, 2013 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    Now that high school boys season is over, we had a few more folks back in the pool, one of which I gladly welcomed back to the pool so he can be the lane leader and knock down some of the waves for me. That's the old man using his brain to let the youngin' do the dirty work!

    Warmup:

    300 Free
    300 Kick w/ board
    300 Free Pull
    (900/900)

    30 x 50 SDK w/ fins (10 @ :50, 10 @ :45, 10 @ :40)
    I missed quite a few of the :40s, but still kicked all 30 of them.
    (1500/2400)

    Main Set:

    12 x Broken 100s @ 3:00, w/ :10 rest between each 25
    Same stroke in sets of 4.
    I did first 8 Free, last 4 were Fly
    For the Frees I went :53-:56s, For the Flys :55-:57s

    These were just intense. I was breathing hard most of the way through, even with having about 1:30 of full rest between each one. Lots of fast swimming though.

    200 EZ Swim
    (1400/3800)

    4 x 100 Kick w/ board @ 2:30
    #1 & #3 - EZ relaxed
    #2 & #4 - All out - did flutter (1:31, 1:28)
    (400/4200)

    6 x Dive 25s Sprints @ coach's go, walk back around @ ~1:30
    Free/Free/Back/Breast/Fly/Free
    (150/4350)

    250 EZ

    --------------------------------
    4600 Yards

    The kids are now definitely into their "quality" phase of the training right now, with their A Champs meet coming up in two weeks, and Sectional meets coming up soon after as well. I'll be swimming/tapering right along with them, and use it toward my next SCM masters meet in Couer d'Alene, Idaho in a few weeks.
  16. Tuesday 2/19/13

    Tuesday 2/19

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    20 GHD sit-ups
    40 double-unders
    20 wall balls @ 10 lbs
    20 shoulder press @ 45 lbs

    W.O.D. (for time):
    "10-9-8-7-6-5-4-3-2-1"
    walking lunges (count both legs as 1 rep)
    V-sits
    mountain climbers (count both legs as 1 rep)
    front squat @ 75 lbs

    Final time: 9:22

    PM swim:

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

    15x100
    4 @ 1:15 DPS
    5 @ 1:10 D1-3, 4-5 (1:08, 1:05, 1:03, 1:07, 1:04)
    :30 rest
    6 @ 1:10 AFAP while staying below 17 beats/:06 (RED HR) (held 1:03s across the board)

    2x (STRK = FL/BR by round)
    3x100 @ 1:30 I.M. D1-3 (RD1: 1:15, 1:11, 1:05/RD2: 1:14, 1:11, 1:06)
    4x25 @ :40 STRK kick FAST
    3x50 @ 1:00 STRK 25 bld/25 FAST
    4x25 @ :30 STRK drill

    4x25 @ :30 V.S.
    100 EZ

    3x250 @ 3:30
    #1 - 150 FAST/100 AE (1:37)
    #2 - 100 FAST/150 AE (1:04)
    #3 - 50 FAST/200 AE (:30)
    5x50 @ 1:00 FAST (:29, :30, :29, :29, :30)
    2x100 @ 1:30 50 dr/50 sw
    (All FAST was FL)

    200 EZ

    Total: 5400

    We were packed 6 to a lane on the last set, which made doing fly really difficult. Was not happy at all with the times or how I felt, but I attribute half of it to being out of the water since Friday and half to the crowded lanes, making fly all but impossible to swim!
    Categories
    Swim Workouts
  17. Tuesday, February 19, 2013

    by , February 19th, 2013 at 06:01 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 83, 100% water clarity.
    Sunnyy skies, humidity at 62%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    3x50 FR on :45 desc 1-3

    *Set 1*
    10x100 IM on 1:30
    *1:18-1:10
    ---300 BK as 50DA/50 DPS

    *Set 2*
    5x100 FR on 1:40 as 50K/Scull,50DPS - desc effort 1-5
    5x100 FR on 1:30 as 25RA,25LA,25CU,25DPS - desc effort 1-5
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6x150s on 2:15, odd(25Fly,25BK), even(25BR,25FR)
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    6x100 on 1:40 DK/fins as 25/bk,25/front,25/side,25/bk, desc 1-3,4-6
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    2(4x200 on :20 rest) as time+DPS count, desc 1-4
    round 1/snorkel, agility paddles
    round 2/snorkel

    Warm down
    400 FR/BK EZ DPS ABPT

    Comments:
    IM Set, IM transition Set, Stroke drills, DPS swimming
    Categories
    Swim Workouts
  18. Tuesdsay, Feb. 19

    by , February 19th, 2013 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 DPK shooters w/fins @ :45
    -- 4 back, 4 belly, 4 right side
    50 EZ

    Main Sets:

    10 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = smooth free
    50 EZ

    10 x 50 w/agility paddles @ 1:00
    odds = back
    evens = breast
    50 EZ

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- 10 highs
    50 EZ DAB
    100 free

    Total: 3000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Still feeling really poorly. But I did manage to drag myself to the pool to do this very easy workout. I had hoped I could crank this week after skipping all of last week, but I think it's still going to be a few more days until I'm 100%. Between this extended illness, spring vacation and putting our house on the market April 1, I may not be in tip top shape for Nationals in early May. C'est la vie. I already have some good times logged. I just hope our house sells quickly; 24/7 cleaning will not agree with me. The market is very good right now in DC, so fingers crossed.

    Nice article by Glenn Mills about reading sets: http://www.goswim.tv/entries/6228/reading-a-set.html
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/20/2013

    by , February 19th, 2013 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 broken @ race pace
    1 X 100 easy
    Cycle through the 100's four times.
    Interval to complete both 100's will be 7 minutes.
    Break 5 seconds at the 50 on the broken 100 which is choice.

    1 X 400 6:00 5:30 5:00
    1 X 200 3:00 2:40 2:30
    1 X 100 1:30 1:20 -
    Pull freestyle, three rounds.
    Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  20. 02.19.13 - Tuesday workout

    by , February 19th, 2013 at 11:09 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny and Roger. Wore a drag suit today. I'm still a bit tapered and having fun with it while I can.

    SCY

    600 Warm up

    6 x 50 - :45 (getting comfortable @ :35 pace)
    50 Easy
    800 Timed, Open turns @ 200s
    2:21, 2:24, 2:22, 2:23 (9:30) Held just over 1:11 w/ a drag suit. I did get some of Roger's draft but he was a good bit ahead of me after the first 200. Got sloppy on 2nd 200 and was missing turns and hitting lane lines with my wide recovery.

    4 rounds of:
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard

    200 Cool down

    (4150 Total)
    Categories
    Swim Workouts