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Swim Workouts

  1. Tue Apr 16th, 2013, SCY I AM SO SORE

    by , April 16th, 2013 at 11:28 AM (Ande's Swimming Blog)
    Tue Apr 16th, 2013, SCY

    I am so sore, my brother came to Austin with his wife. She came to walk the Austin 1020 Race. So on a whim, with out training at all, we entered the race on Saturday & showed up Sunday and did it.
    I walked 9 miles then ran the last mile, here's my data.

    Gun Time 02:24:26
    Chip Time 02:19:53
    Division 10 Mile Open M 45-49
    Class Position 196
    Overall Place 4295
    Gen Place 1529
    Tot Div 4810
    Tot Gend 1633
    Tot AG 207
    1st 6M Rank 4473
    1st 6M 1:27:04
    1st 6M Pace 14:31/M
    4M Rank 3709
    4M 52:48
    4M Pace 13:12/M

    It was fun, we might do more but I am very sore and can barely walk. If I do another think I'll plan ahead and train a bit for it.

    Swam FRI, SAT & MON (arrived late & left early just did part of the practice)
    Lifted FRI

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Todd, Jim, & Kellie,
    Beside Larry, Brad, Sharon and Jason

    Warm up
    missed it

    Main Set

    4 rounds:
    8 x 25 stroke on a tough interval
    50 easy
    4 x 200 FR on 2:30
    50 easy

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Updated April 16th, 2013 at 04:15 PM by ande

    Swim Workouts
  2. 04.16.13 - Tuesday workout

    by , April 16th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are better.


    600 warm up

    5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me)
    :15 rest
    5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10
    50 Easy

    5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr)
    :15 rest
    600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace.
    50 Easy
    Got up to 75 fly before the 1:20 pace started unraveling.

    5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br)
    :15 rest
    16 x 50 Pull - :50 2 easy/2 hard
    150 Easy
    Hard pulls were :29-:30. Last 2 were :26 and :27.

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

    200 Cool down

    (5350 Total)
    Swim Workouts
  3. Breaststroke Day

    by , April 16th, 2013 at 08:53 AM (Mixing it up this year)
    Since 400 IM will be one of my events to work on this year I need to work on my worst stroke, breaststroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 breast pull w/zoomers
    5x100@1:45 free w/snorkles & strapless paddles held 1:30's relaxed
    500 breast kick

    5x100@2:00 odds EZ free evens breast

    Total 3000 yards
    Swim Workouts
  4. Monday, April 15, 2013 7:00-9:00pm

    by , April 16th, 2013 at 02:10 AM (Fast Food Makes for Fast Swimming!)
    I was a bit sore today after my work on my house all weekend long. My father and I were busy in the basement fixing a previous owner's up...they cut the floor joists (9 of them!!) to put in a basement stairway access. They had put up a bunch of posts all over, randomly it seems, to keep the top 2 floors up on the house. The house still buckled in the middle though. We broke through the concrete floor, poured new 18" foundations for the posts, and will be continuing work on the beams and posts later next week or so. This old house will be getting another of its many fix-ups. Maybe one day it will be sellable (Fort )

    Well, my back was a bit sore from all the digging out, and hauling sacks of concrete down the stairs, but it'll be worth it later. I just took it semi-easy today in the pool...


    300 Free (25 EZ, 25 Build, 25 Sprint) ... (or 300 Free)

    SDK w/ long fins
    4 Rounds of:
    • 200 @ 3:10
    • 100 @ 1:30
    • 50 @ :40


    Main Set:
    Workout lanes were super crowded, so John split us up into a 4 lane circuit set.
    We started in the deep tank -
    15 SDKs underwater cross pools @ 1:00
    5 lengths cooldown
    Lane 6
    8 x 100 Back @ 1:40 (made 'em, somewhere around 1:20s, minimal effort)
    100 EZ
    Lane 5
    8 x 100 IM @ 1:40 (held 1:10-1:13s)
    100 EZ
    Lane 4
    5 x 200 Free @ 3:00
    went 2:10 / 2:12 / 2:12 / 2:10 / 2:06
    Jared made me go first on these...I didn't want to, but I felt better doing all free rather than the strokework stuff earlier.
    100 EZ

    20 x 50 Free w/ long fins and paddles @ :45
    This was just horrible after the 200s that I went all out flutter kick w/ long fins sucks too.

    300 EZ

    6150 Yards
  5. Week 28 - Monday PM(Taper week 1)

    by , April 15th, 2013 at 10:47 PM (After a long rest)
    My wife's father passed away(they were estranged) just over a week ago and she is heading to Iowa for the official service at the Rock Island Arsenal and then sticking around for a few days to handle the estate. While she is gone I am on Daddy duty. I suspect we will be eating a lot of Chick-fil-a the next few days. I arranged with my coach that my kids can come with me(they don't know yet) to practice.

    Tonight I felt ok, but not really special. I arrived at the pool a little earlier than normal and got my warm up in before the masters practice. This meant I finished at a reasonable time and had a chance to hang out with the kids before we went to bed.

    Warm up
    1000 with snorkel
    10x50 catchup drill
    100 easy
    12x100 on 1.20 working turns and kick off the walls with overkick inbetween

    Main set
    1000 on 12 mins
    500 swim on 7.30
    400 swim on 5.40
    300 swim on 4mins
    200 swim on 2.30
    100 swim on 1.10
    200 easy

    2min rest
    Timed 50 from deck
    50 easy

    Total 5600

    The 12x100s were surprisingly hard working the turns. The 1000 I just cruised and got about 10 seconds rest. The 500 I picked up the pace and went 5.17. I held 1.04 pace on the 400 and 300, got out to go to the bathroom and then went for it on the 200, going 2mins. I took an extra minute before the 100 and went 56high(could have been 57, but I swear I saw the 6 on the electronic clock). I was not expecting the last 50 and actually had a very slow start but still went 24 off the coaches stop watch. Overall I was pleased with how the workout went, and unlike a few weeks ago I did not die hard on the 200 which I hope is a good sign. Still a long way to go but I am making nice progress.

    One of the guys who I swim with in the evenings made a comment about me looking cut, so I decided to weigh myself for the first time in a while and to my surprise I was 175, which is much lighter than I thought I was. I will probably gain a couple of pounds with hydration but that's still lighter than I really want to be! It's too late to do anything about it right now.

    Updated April 15th, 2013 at 10:57 PM by StewartACarroll

    Swim Workouts
  6. Monday, April 15

    by , April 15th, 2013 at 09:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull
    evens = EVF free
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    2 x (25 AFAP free +75 EZ) @ 3:00 (10s)
    50 EZ

    1 x 50 AFAP fly w/fins (23)
    250 EZ

    1 x 100 broken free @ 100 pace
    200 EZ

    100 scull

    Total: 2350


    Still feeling dead. I've been hitting it hard for 4 weeks since the Albatross meet and my body is telling me I need a recovery week. So I'm going to rest pretty hard in the pool the next 4 days for Zones. I think it's fine. I asked Cheryl to put me down for a slightly faster time in 100 fly.

    Psych sheets for Zones are out: There are 562 swimmers, the biggest number ever for Zones.

    I hate hate hate the wicked sociopath who spoiled the Boston Marathon today. So glad Mr. Fort had decided to pass on it this year. I don't think he would have been in danger, but I don't really know with the waves. Our dearest family friend had planned to be there running very slowly just to keep his 10 year consecutive streak alive (he's injured), but had to miss for business. Another friend watching her husband was standing on the opposite side from the bomb with her baby. This was the first time she had been on that side ... Creepy.

    We have another offer on the house coming in. The whacko buyers are also still interested. Our real estate agents are paying or a third engineer. Hopefully, he will assess our house based on whether it is sound vs. enumerating the foundation upgrades that could be made.

    Oh, and speaking of marathoners, did anyone see this article in the WSJ about elite marathoners being diagnoses with hypothyroidism, which some claim is performance enhancing?

    Updated April 15th, 2013 at 10:50 PM by The Fortress

    Swim Workouts
  7. Monday, April 15, 2013

    by , April 15th, 2013 at 09:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest)
    *34-34-34-34, 34-33-33-33, 32-32-32-32...right into
    2(4x100 FR on 2:00, 1:00 rest)
    *1:17, 1:16, 1:16, 1:16
    *1:15, 1:15, 1:15, 1:15
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    2000 FR TT as steady DPS *26:44
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    12x50 FR on 1:00
    *35-35-35-34-34-34-34-34-34-33-33-32, 1:00 rest, right into...
    8x100 FR on 2:00
    *1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:16, 1:16

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Beginning to feel more in control with the pacing. Overall technical focus is to swim FR with a consistent EVF and a steady kick particularly when building the second 25 of each 50.
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/2013

    by , April 15th, 2013 at 11:59 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 3:00
    4 X 100 1:50

    8 X 100 free 1:45
    Build second 50

    3 X 100 kick 2:20
    4 X 50 kick 1:10
    1 X 100 swim

    8 X 100 IM 2:00

    6 X 200 pull freestyle 3:20
    1-3: long and smooth
    4-6: Descend

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Workout 04/15/13:

    by , April 15th, 2013 at 11:37 AM (Maple Syrup with a Side of Chlorine)
    300 FR w/ snorkel/200 BK/200 IM drill

    2 x
    4 x 100 on 1:30 followed by 200 FR with agility paddles
    - 25 Kick, 25 Sprint, 50 Pull w/ buoy
    - 1st rd = FR with snorkel, 2nd Rd = Bk

    50 EZ

    4 x 50 two turn FR on 1:00
    100 IM ez
    8 x 25 on :30
    - 25 FR breathe every 5, 25 sprint IMO

    50 ez
    200 loosen and out
    (Solo/Rec/2700 yds/50 min)

    Nice swim before work today. Felt a bit stiff due to no swimming since Friday, and was able to get some good efforts in (held ~ :30 for the two-turn 50's. Been thinking about something Natalie Coughlin mentioned post-50 Free win at Mesa - taking a few strokes strong before going all out in the sprint. Tried that in with the BK's in the main set.
    Swim Workouts
  10. 04.15.13 - Monday workout

    by , April 15th, 2013 at 11:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. Normal Monday aches and pains. I didn't have to referee Saturday but I coached 3 games. Sunday soccer was 7v7 so not quite so much running but we played for an extra 20 minutes or so. This morning, my left knee hurt pretty bad. Pushing off the walls and breaststroke kick both hurt. Once I got going, the pain wore off.


    600 Warm up

    8 x 50 - :45
    8 Rounds of:
    * 100 Free - 1:10 (started @ about 1:07 and descended to 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy

    400 Timed IM Kick (6:50)
    100 Easy

    400 Timed IM (5:25)
    250 Easy
    IM wasn't too bad for me. 1st 50 fly was a little too fast and I started paying for it on the 2nd 50. Lived through the backstroke and finished strong w/ a decent second 200.

    10 x 100 - 1:20
    Dave pushed me through these. Started @ 1:18 or so and we slowly descended. By #9, we were making 1:10s. Finished the last one on 1:08.

    200 Cool down

    (5450 Total)
    Swim Workouts
  11. Week 28 - Monday AM(Taper week 1)

    by , April 15th, 2013 at 09:35 AM (After a long rest)
    I had a good day off swimming yesterday, but I was a little grouchy as a result of another bad nights sleep on Saturday. I felt much better this morning waking up 5 mins before the alarm was due to go off and feeling quite awake and fresh for a change. The workout this morning was fun. We were a little cramped for lanes since the pool is setup for LCM, so swam with a couple people I don't normally swim with. As a result the coach decided that I needed to wear a couple of parachutes during the main set so we could all go on the same send off. Despite being tough I actually enjoyed this and ended up still leading the lane at the end of the set!

    Warm up
    400 free with snorkel
    6x50 catchup drill
    4x50 over kick drill
    8x100 with snorkel, 25 kick, 25 finger to drill, 50 swim on 1.40

    Main set
    8x150 with two parachutes on 2.20
    8x50 kick on 1min
    6x50 drill on 50

    Warm down
    500 breathing every 5

    Total 4000m
    My coach said we will be going about 5k tonight with more kicking. So first day of taper looks like being a 9k day, which compared to the last few weeks is about 2-3k less than normal.
    Swim Workouts
  12. Nice and strong feeling today

    by , April 15th, 2013 at 08:32 AM (Mixing it up this year)
    Today the water was cold so it made it easy to do a long hard workout just to keep the blood moving and the body warm.

    500 Free every 4th lap drill
    500 Free kick w/zomers

    This next set is all free with paddles & bouy on a 1:30 base
    100@1:30 went 1:23
    200@3:00 went 2:49
    300@4:30 went 4:12
    400@6:00 went 5:37
    500@7:30 went 6:48

    200 free w/snorkle EZ
    100 scull drill w/snorkle
    100 free catch up drill at hips w/snorkle
    100 free underwater recovery w/snorkle

    500 free kick w/zoomer
    200 free EZ w/zoomers

    Total 3700 yards
    Swim Workouts
  13. Sunday, April 14

    by , April 14th, 2013 at 06:25 PM (The FAF AFAP Digest)
    I was dead today from deep tissue + yesterday's all day gardening session. So I just hopped in and went 1650 EZ.

    We definitely had crazy buyers. When they found out we hired our own engineer, in a huff, they signed releases to the K based on their guy's report. Then they submitted an email detailing repairs they wanted and were in another huff when they found we had put the house back on the market. I'm not sure they even read our engineer's report or his rebuttal of their engineer Their engineer (who we guess may not be one since the report wasn't stamped) thought we should do things like rip up 1920s floors to make the joists closer and rip out walls to put in copper piping for one drain that was in perfect working order. The report was basically a wish list of structural upgrades. And they attempted to outright lie and say their inspection company didn't do repairs, which was patently false (do they think we can't use google?). Today, they said they would hire a third engineer if we would agree, in advance, to pay whatever repairs that engineer suggested. ?!?!?! Really whacko buyers to think any sane person would agree to that. I'm not sure if they're just idiots or they think it's a buyers market here or what ... Even their home inspector said it was a unique property in wonderful shape for an old house with numerous upgrades already (new garage, new guest house, new pool, new windows, new roof, new wiring, new kitchen). I'm glad we washed our hands of them. Now I have to vacate the house because another prospective buyer is coming over. And it looks like we may have to have another open house during Zones next weekend. Not the best timing, oh well. Jimby and Stud, who are staying here, will have to be super neat. :-)

    I'm just so very glad they precipitously signed a release so that we could put it back on the market right away. I hope the next prospective buyers are not insane. Please.

    Updated April 14th, 2013 at 07:09 PM by The Fortress

    Swim Workouts
  14. Good Saturday at the Y

    by , April 13th, 2013 at 03:50 PM (Mixing it up this year)
    The pool was actually a great temp today probably about 83. Felt good.

    Topped off workout with a visit to the hot tub.

    500 free
    500 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:45, 2:43, 2:36

    8x25@1:00 shooters w/monofin
    8x25@1:00 fly w/monofin
    200 fly kick w/monofin
    8x25@:45 1 arm fly w/monofin
    8x25@:30 fly w/monofin

    500 free kick w/zoomers
    500 free w/snorkel every 4th lap scull

    Total 4000 yards
    Swim Workouts
  15. Week 27 - Saturday

    by , April 13th, 2013 at 01:49 PM (After a long rest)
    My daughter and I swam at the same time today(different lanes) and I suspect this is going to be the new norm for years to come! The seniors do dry land for an hour so there were extra LCM lanes while they worked out. I swam about an hour in the 50m pool and then moved to short course yard pool for the final part of my workout. Today I still felt sore and stiff but not swimming last night made a lot of difference in my energy level. This is giving me confidence that when I taper I will start to feel much better and stronger.

    Warm up
    1000 free with snorkel
    10x50 with snorkel on 50 swum as 25 kick, 25 over kick free

    Main Set
    5x400 alternating pull, swim on 5.30
    6x50 kick on 45 with fins

    Warm down(in scy)
    10x50 kick with fins on 45
    10x50 catchp on 45
    200 easy

    Total 3800m, 1200yds

    Swim bench
    after swimming I went in the weight room and used the vasa swim bench. I did 3 sets of hard pull for 7mins per set, with enough time to grab water between sets. Even this felt pretty good. I always feel the soreness between my lat and tricep for the first few minutes, then it goes away as I get going.

    I had a great set of 400 meter swims today and i am really happy with my progress. I went 4.50, 4.55(swim), 4.45, 4.52(swim), 4.55. I have not done a main set of 400s LCM since I got back in the pool and despite these hurting muscle-wise I felt strong and when I went to push harder I was able to pick it up. I start my taper next week which I am so looking forward to. Roll on Nationals!

    Updated April 14th, 2013 at 12:03 PM by StewartACarroll

    Swim Workouts
  16. 04.13.13 - Saturday workout

    by , April 13th, 2013 at 11:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Brandon at the HSV nat. Not sure what the intervals were exactly. Most of this was just last in, first out.


    800 Easy IM warm-up

    400 Free
    50 Kick
    4 x 50 Fly
    50 Kick
    400 Free

    200 Free
    200 IM
    200 Free
    100 Pull
    4 x 50 Back
    100 Pull
    200 Free
    200 IM
    200 Free

    8 x 100 odds free, evens IM Order (the fly hurt really bad but I made it)
    2 Rounds of:
    * 4 x 50 IM Order smooth
    * 4 x 50 Free fast

    (5100m Total)
    Swim Workouts
  17. Friday, April 12, 2013 7:00-9:00pm

    by , April 13th, 2013 at 02:09 AM (Fast Food Makes for Fast Swimming!)
    Another good workout tonight. I'm getting back into racing shape really quick after my vacation a few weeks ago. I have a USAS meet coming up a week from now, and then it'll be 2 1/2 weeks after that till USMS Nats. I can't wait.


    400 (25 Free/25 V-sit scull)

    12 x 100 SDK w/ long fins (4 @ 1:30, 4 @ 1:25, 4 @ 1:20) held them all around 1:10 or so

    10 x 100 Free Pull @ 1:40 (went 1:02-1:04s)

    16 x 25 SDK w/ long fins underwater @ 1:00

    Main Set:

    4 x 200 Choice Stroke non-Free @ 5:30 (These are Fast)
    • #1 Fly - 2:20 Felt strong
    • #2 Back - 2:34
    • #3 Breast - 2:50
    • #4 Back - 2:35

    4 x 200 Free @ 4:30 (again, these are FAST)

    • a few folks got out at this time, so I moved over a lane so Jared and I could race each other.
    • #1 - went 2:06 - thought this was a bit fast...
    • #2 - again 2:06, right with Jared
    • #3 - another 2:06, I tried to get out ahead of him, but he caught me on the final 50
    • #4 - wasn't going to lose this one, or at least I was going to go down trying if so...went 2:03, got out after it, built the 3rd 50, and full sprint kick coming home the final 50. I caught a glimpse of John looking over at the pace clock as we were finishing, normally he doesn't do that, so he must've thought we were moving.
    • My best time is a 1:55.8 in a meet, so to be 7 seconds off of that in a practice set it good news.


    6 x 25 AFAP @ 1:00

    • First 3 non Free - did Fly
    • Second 3 Free


    300 Cooldown

    5050 Yards
  18. Workout 04/12/13: eve

    by , April 12th, 2013 at 08:12 PM (Maple Syrup with a Side of Chlorine)
    The strange day/week continues. Got to the pool, guard runnijg late due to track practice. (I know, but it is true ). My hour swim cut down to 30min was not horrible, as we did some group sharing in the back hallway. Planned to do a IM test set from PWB, but did the first part only and got out.

    200 fr
    4 x 50 IMO on 1min
    200 ez
    200 IM
    200 ez and out
    (Solo/Rec/1000 yds/15 min)

    Not that the times were spectacular, with 4 people in the lane, but I guess my watch didn't save the splits. Poo.

    Had grilled cheese and tomato soup for dinner, thanks to Lena.
    Swim Workouts
  19. Friday, April 12

    by , April 12th, 2013 at 06:51 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles
    4 x 50 free, EVF emphasis
    50 EZ

    Main Sets:

    4 x through
    8 x 25 burst + cruise @ 1:00
    50 EZ @ 1:00

    50 EZ

    2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00
    -- 10s

    8 x 25 w/chute & agility paddles
    -- 2 breast pull, 2 back, 4 scull
    100 EZ

    Total: 2600


    Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area.

    Done with the chute until after Nationals!

    Still no word on our buyer's structural engineering report.

    Off to dinner with friends shortly.
    Swim Workouts
  20. Friday, April 12, 2013

    by , April 12th, 2013 at 06:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30
    2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest) desc by round
    *1)34s, 2)33s, 3)32s, 1:00 rest - right into...
    100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down
    *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    4x400 FR on 6:00, w/buoy-tube-agility paddles
    *5:22, 5:24, 5:21, 5:19
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    2000 FR as4(200 Smooth, 300 Strong) Focus points;
    -Consistent EVF on DPS w/breathing 2RS/2LS
    -Steady moderate six-kick with pull
    -Build second 25 of each 50
    -Maximize turn pushoffs/streamline

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day.

    Neural Fatigue and Swimming

    Updated April 12th, 2013 at 06:37 PM by fdtotten

    Swim Workouts