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Swim Workouts

  1. Tuesday, April 2, 2013 5:00-6:00 at the Y

    by , April 2nd, 2013 at 11:38 PM (Fast Food Makes for Fast Swimming!)
    No team practice today, so I took a dip in the lap swim session. With spring break going on there are no lessons, so the first hour has all 6 lanes available for lap swim...how nice! I had a lane to myself for most of my swim, and my lanemate I did have wasn't too bad of a swimmer...he was a tad slower than the 1:20/100 base interval I was doing, so we basically swam the same...somewhat.

    Warmup:

    800 Free
    6 x 100 SDK w/ long fins @ 1:30 (1:10-1:15 cruising)
    400 Free Pull
    200 Back EZ
    (2000/2000)

    Main Set:

    All @ 1:20/100 Base
    just swim EZ, still building my aerobic back up to where it was 2 weeks ago
    3 x 200 Free Pull @ 2:40 (2:20s)
    3 x 150 Free Pull @ 2:00 (1:48s)
    3 x 100 Free Pull @ 1:20 (1:08s)
    3 x 50 Free Pull @ :40 (:34s)
    (1500/3500)

    100 EZ Back

    --------------------------
    3600 in 55 min. and outta there. They were combining down to 3 lanes plus public swim during spring break time is crazy nutso on the other half of the pool. Good maintinence swim...I'll have normal team practice tomorrow night.

    LMSC Champs meet this weekend in Idaho.
    200 Back, 100 Breast, 200 IM on Saturday
    200 Fly, 200 Breast, 500 Free on Sunday

    Mostly just fun events. I'm sure I'll be in a few relays as well.
  2. Week 26 - Tuesday PM(training camp day 2)

    by , April 2nd, 2013 at 10:29 PM (After a long rest)
    I tried taking a nap between practices today but my Weimaraner's, Polly and Poppy were not very helpful, barking at anything that moved. Oh well I did get a long lay down and then read a few chapters of the latest Bernard Cornwell book 1356(which is quite good so far). I headed to the pool for a 6pm workout and this was a longish recovery workout focused on the kicking and turn problems I mentioned this morning.

    Warm up
    800 reverse IM twitch
    12x75 kick, drill, swim on 1.10

    Set1
    6x200 perfect swim with snorkel working DPS on 2.40

    Set 2

    3x(3x100 over kick free on 1.30, 3x50 kick 12.5, swim+kick 12.5 x 2 on 50, 150 back on 2.05)

    Set 3
    2x500 perfect stroke on 6min working walls push off on back

    Warm down
    10 easy

    Total 5500

    Despite being very sore this was much easier. Not easy, just easier. I think if I had not done the last two days this would have been a pretty easy workout but this was longish and I was sore before, during and after the workout. Tomorrow is another day and hopefully I will start to feel better.

    Updated April 2nd, 2013 at 10:34 PM by StewartACarroll

    Categories
    Swim Workouts
  3. Riverbank morning

    Today I swam at Riverbank with 3 friends. I arrived a little before the doors opened, so went to the adjacent playground for a nice pre-swim stretch. Iím looking forward to warmer weather so that I can resume my longer post-swim stretches there. Todayís goal in the pool was to get in some aerobic work/yardage and focus on my breathing timing on freestyle. Hereís what I did:

    600 lcm warmup (400s, 200k) [found a pearl earring in our lane!]

    400 IM
    400 FR
    300 IM
    300 FR pull
    200 IM
    200 FR pull
    4 x 200 build-an-IM (50 FL/150 FR, 50 FL/50 BK/100 FR, 2 x 200 IM)
    5 x 100 kick
    [There is some pattern-logic to this set--the first 6 swim corresponded more or less to the 1 x 500, 2 x 400, 3 x 300 that my freestyle-focused swim buddies were doing (and from which the 4 2ís and 5 1ís naturally followed). Doing some IMs (and getting more rest) suited me better.]

    100 warmdown + play
    Categories
    Swim Workouts
  4. Tuesday, April 2

    by , April 2nd, 2013 at 08:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 back shooters w/fins @ :40
    -- These were relatively easy to knock off for the first time in a long time.
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    50 EZ

    Main Sets:

    Started with a dolphin kick set from Week #13 of the HIT forum:
    http://forums.usms.org/showthread.ph...13-March-25-31. Except I did not increase the rest interval as specified. In fact, I chose an aggressive interval of :45, which gave it an aerobic component.

    4 x (6 x 25 dolphin kick w/fins @ :45 + 50 EZ @ 1:00)
    2 rounds back, 2 rounds belly
    1 = 10 y fast UW
    2 = 15 y fast UW
    3 = 20 y fast UW
    4 = EZ
    5 = AFAP shooter (9-10)
    6 = EZ

    100 EZ

    4 x through:
    fly/back/breast/free (except I did dolphin kick w/board on the 100 fly)
    50 @ 100 pace @ 1:00
    50 EZ @ 1:00
    100 @ 200 pace @ 2:00
    100 EZ @ 2:00

    100 EZ

    8 x 25 w/chute @ 1:00
    -- 2 flutter kick w/board, 2 breast, 4 free
    8 x 25 backstroke kick w/fins with med ball held overhead with one arm, other arm at side @ :45
    50 EZ

    Total: 3850


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

    I was kinda tired after the dolphin kick set. The next set was not easy. I think I may opt for a long stretch and recovery swim tomorrow and crank on Thur & Fri. I feel in need of a massage.

    My left knee is still bothering me. I have cut back on the plyos, but I may have to eliminate them entirely. Hopefully, I have enough of a "jumping base" to get me through until LCM Zones in June. Meanwhile, I did order an active wrap ice thingie for the knee. I figure I should at least be icing it, but it's hard to ice the side of your knee. My right elbow is better, but I can tell I still need one more plasma lysing treatment. I think my body will appreciate the break from an exclusive diet of HIT in July and August when I plan to goof off more.

    Still haven't signed up for Zones yet. Need to get Teen Fort signed up too. Hope we have some good relays! Though the traitor Speedo will not be joining us as he is still a non-swimmer.
    Categories
    Swim Workouts
  5. Tuesday, April 2, 2013

    by , April 2nd, 2013 at 04:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 70%

    Warm Up
    Dryland band stretches 10 min
    1000 FR as steady DPS/odd 100s-breath-3
    5x50 on 1:00, *38-37-36-35-34

    *Set 1*
    1x1000 FR on 15:00, w/buoy-agility paddles-tube, breath-3
    *13:57, right into...
    5(4x50 FR on 1:10, :30 rest)
    *1-36s, 2-35s, 3-34s, 4-33s, 5-32s,
    ---200 BK
    ---200 FR DR

    *Set 2*
    2000 FR on 28:00, as strong steady state w/snorkel-agility paddles-fins
    *25:14, right into...
    20x50 FR on 1:00, Breath as 2-Right/2-Left
    *1-6)37s, 7-14)36s, 15-20)35-34-34-33-33-33
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments
    Today was a 'get back in the water' workout as I did not swim Sunday and Monday. Wife & Daughter arrived home from Shanghai on Sunday at 9pm. My wife is an amazing international traveler in that she can go right in the time zone either way with minimal or no lag. She just got up Monday AM like any other day and went to work. Our daughter on the other hand who is more like myself, needed a half day for adjustment and sleeping, and so this morning she was ready to go back to school.
    Categories
    Swim Workouts
  6. Week 26 - Tuesday AM(training camp day2)

    by , April 2nd, 2013 at 04:29 PM (After a long rest)
    I woke up this morning feeling like I had been run over by a big dump truck. Yesterday was really tough and the distance swum combined with the weights really took its toll. I downed a ton of electrolytes last night which I think helped. I was not looking forward to heading to the pool for a 10.30am practice. My coaches last words last night were "we will add in some quality tomorrow". Well this was an awesome workout, I just hate lactic acid and doing fast 200s is my toughest distance; it's not a sprint and it's not a middle distance race, it's just hell!

    Warm up
    1000 swim with snorkel
    12x50 drill,swim by 25 on 45
    8x25 kick under water on 40
    8x100 free descend 1-4, 5-8 on 1.20

    Main set
    4x(2x200 on 5 min AFAP, 4x50 drill on 1min, 100 AFAP on 2min)

    4x150 IM no free with 20 seconds rest

    Total 6000

    The first round I went 2.01,2.02 and 56, the second round I went 2.02, 2.04, 57, the third round I completely fell to pieces on the 200s and went 2.04,2.06, 58. The last round my coach told me to put my fins on the 200s and I went 1.56, 1.55 and then took the fins off to finish the last 100 on 58. Overall I was disappointed with how badly I died but this is exactly the toe of work I think I need between now and nationals to get some speed. My coach told me my turns were sloppy as I got tired and also I end up 2 beat kicking as opposed to 6 beat. We will work on these over the rest of the camp. Neither of these are deliberate and the odd thing about the kick is this is not what hurts. My arms were dead, and my lungs burnt pretty bad. Lots to work on but it will get there I am sure.

    After the two hour swim I did about 30 minutes of dryland as follows:

    3x(8 pull ups, 3x1 min of situps with 15 seconds rest, 20 overhead medicine ball throws, 20 chest medicine ball throw, 20 medicine ball throw downs, 4 mins on vasa swim bench).

    At the point of doing this I was so far gone physically it sort of just went by without any real problems. The vasa was the hardest part of this. 4 mins equates to about 100 pulls on the bench which is tough.

    I am heading home for a sleep and then back to the pool at 6pm for round 2!!!

    Updated April 2nd, 2013 at 04:37 PM by StewartACarroll

    Categories
    Swim Workouts
  7. Tue Apr 2nd, 2013 Zones 3 DAYS AWAY

    by , April 2nd, 2013 at 03:43 PM (Ande's Swimming Blog)
    Tue Apr 2nd, 2013 Zones 3 DAYS AWAY

    I've been swimming and lifting but not blogging very much.
    This is my last meet in the 45 - 49 age group. I turn 50 in May.
    I heard the timeline is running pretty long

    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Chris & Todd


    Warm up
    went around 300

    Main Set

    5 x 100 on 2:00 desc

    200 easy

    5 x 50 on 1:15 desc

    200 easy


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 04/03/13

    by , April 2nd, 2013 at 02:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #10

    SCY
    3 X 250 4:00

    1 X 1000
    Broken :15 at each 250
    Some Kicking recommended

    1X 50 1:10
    1 X 75 1:10
    Four rounds freestyle

    6 X 25
    Odd: build to race finish
    Even: blocks, sprint 20 yards

    1 X 100 easy

    $$$$$$$$$RACE PACE SWIMS(2)$$$$$$$$$$
    1 X 200 broken :10 at each 50
    1 X 100 easy
    1 X 100 broken :10 at the 50
    Take adequate time to rest before the 100


    WARM DOWN: 4 X 50 easy

    3100Y
    Categories
    Swim Workouts
  9. Drop a piece of equipment day

    by , April 2nd, 2013 at 01:06 PM (Mixing it up this year)
    A relatively easy day, had to recover from yesterday.

    500 Free
    500 Free kick w/zoomers

    5x100@2:00 Back went 1:46, 1:44, 1:42, 1:41, 1:40

    100 back easy
    100 free easy
    100 breast kick
    100 free kick
    100 breast kick

    Drop a piece
    400 free w/snorkle, strapless paddles & bouy
    300 free w/snorkle & strapless paddles
    200 free w/snorkle
    100 free

    Total 3000 yards
    Categories
    Swim Workouts
  10. 04.02.13 - Tuesday workout

    by , April 2nd, 2013 at 10:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool temp back down to 84ish. Probably hot by a lot of people's standards but it feels great after last week.

    SCY

    650 Warm up

    10 x 50 Fly - 1:00 Descended :45->:37
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Free - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 Rounds of:
    * 2 x 200 IM - 3:30
    * 1 x 250 Pull - 3:00 (2:45, 2:43, 2:40)
    Treated the IM as active recovery and went hard on the pull. The set called for a 200 pull. I did some bad math and calculated that a 1:08ish pace would be enough to make a 250 on 3:00. Turns out a 1:12 will do it. I was a little surprised to get :15 seconds rest on the first one but the fly for the next 200 IM still felt awful.

    16 x 25 Kick w/ fins - :30
    8 x 50 IM Order - 1:00
    8 x 50 Kick IM order - 1:00

    100 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  11. Monday, April 1, 2013 7:00-9:00pm

    by , April 2nd, 2013 at 01:53 AM (Fast Food Makes for Fast Swimming!)
    Wow...tonight was a killer. 12 days out of the water since my last official swim practice. I did swim once in El Salvador, but it was more of a relaxing back and forth in the pool than a workout. Hopefully I make it through this before falling asleep...


    Warmup:

    800 Free
    400 Rev. IM Drill
    400 Rev. IM Kick
    (1600/1600)

    Main Set:

    *** 500s Desc. 1-3, 200s Neg. Split, 100s Sprint ***

    1 x 500 Free @ 7:00 (6:11)
    1 x 200 Free @ 3:40
    1 x 100 Free @ 1:30 (1:04)
    1 x 500 Free @ 7:00 (6:03)
    1 x 200 Free @ 3:40
    2 x 100 Free @ 1:30 (1:06s)
    1 x 500 Free @ 7:00 (5:52)
    1 x 200 Free @ 3:40
    3 x 100 Free @ 1:30 (1:09/1:11/1:10)

    Sat like a zombie for a while waiting for the other lanes to finish...then did a 100 EZ
    (2800/4400)

    4 Rounds of:
    • 3 x 50 Drill/Swim by 25s @ 1:00
    • 3 x 100 Swim @ 1:30**


    Round 1 Fly** @ 2:00
    Round 2 Back
    Round 3 Breast** @ 2:00
    Round 4 Free


    I skipped the middle 100 of each of the rounds, and skipped out on the Round 4 Freestyle. I was just wiped out and suffering at this point, so I threw in the towel and left before they had to drag the waters
    ...

    ------------------------------
    5500 Yards
  12. Workout 04/01/13:

    by , April 1st, 2013 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    kick-swim
    25 - 100
    50 - 150
    75 - 200
    100 - 250

    6 x 75 on :10 SR
    - 25 Rotissery Kick drill, 25 burst/cruise, 25 fast

    4 x 50 drill

    1 x Noah's Ark
    - used last 100 as loosen and out
    (Solo/Rec/2550 yds/50 min)
    ---------------------------------------

    My shoulders were stiff today, so did a recovery workout. Looking back, I swam a lot last week so aimed to loosen up today, knowing that I have to work tomorrow and can't swim. The Rec was closed yesterday, which was the last day for Sunday swimming until November. Too bad the lakes are still chilly.

    Had a great time at the service last night. Pastor Peter was able to organize and lead the appox. 40 folks there, and I was able to help with greeting people at the door, setting up and running the choruses on the overhead, then collecting the offering. Afterwards we had a bit of a celebration with cake, punch, and coffee - I was able to snag three more pieces of cake than I should have. Looks like Sunday nights at 6pm is going to be his spot now, so I will go there to continue to support him (and be used as needed) before hitting the court for some bball.

    ------------------
    Just remembered this post from the Kingdom Swim website related to training for a big #OWSwim this summer: Training Tips: 10-Mile

    Updated April 1st, 2013 at 11:11 PM by rxleakem

    Categories
    Swim Workouts
  13. Week 26 - Monday PM

    by , April 1st, 2013 at 08:38 PM (After a long rest)
    I arrived at the pool at 12.30 expecting to stretch and then swim but my coach had a surprise; I lifted for about 45mins and then did the static Vasa swim bench non stop with pulse metronome for 10 mins. Then I swam for two hours. I was very sore after the weights but loosened up pretty quickly once I got in the pool.

    Weights
    4 laps on the weight machines with increasing weight per lap, each machine I did 10 reps, bench, seated row hands outside, seated rown hands inside, leg curl, leg press, lower back extension, leg extension, military press, lat pull down hands outside, lat pull downs hands inside
    10 mins on Vasa machine fast pace

    Swimming
    Warm up
    400 with snorkel
    6x50 catchup drill on 45

    Main set
    3x(700 swim holding 1.05 pace, with 20 seconds rest, 200 with parachute concentrating on catch and pull with high elbow, with 20 seconds rest)
    100 easy

    3x(6x25 AFAP on 45, 200 with snorkel on 3 mins)

    4x(200 kick on 4mins, 100 free on 1.10)

    Warm down
    250 easy

    Total 6000
    i was very tired at the end of this practice, but luckily my shoulder is feeling pretty good.
    Categories
    Swim Workouts
  14. Monday Double, April 1

    by , April 1st, 2013 at 07:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap ex, 10 min
    good mornings, 75 x 1 x 8, 80 x 3 x 8
    russian twists on incline bench w/25 lb plate, 3 x 25
    explosive glute isolator, 50 x 2 each leg
    extreme angle iso squat w/30 lb DB, 4:00
    total ab machine, 120 x 3 x 15
    resisted track start jumps, 40 x 2 x 10
    low row negatives, 70 x 3 x 8
    med ball slams, 2 x 10
    power wheel roll outs, 2 x 15
    long arm crunches, 2 x 50
    foam rolling, 5:00


    Swim/SCY/Solo:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ
    5 x 50 scull @ :15 RI
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    2 x (10 x 25 fly @ 100ish pace @ :40 + 100 EZ)
    -- 15 m UW for hypoxic emphasis
    5 x 50 smooth free w/agility paddles, EVF emphasis @ 1:00
    50 EZ

    Total: 2400


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

    Got in a double today. The swim was mostly hypoxic/technique oriented, though the 2 x 25 fly weren't slow.

    Interview with Swimming World, part of the April Masters Monday series: http://www.swimmingworldmagazine.com...lie-Livingston. I should have said training solo can sometimes suck!

    Updated April 1st, 2013 at 07:39 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -04/02/2013

    by , April 1st, 2013 at 02:48 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #9
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    Five rounds

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    1 X 100 easy

    $$$RACE PACE SWIM$$$
    1 X 100 blocks

    WARM DOWN:4 X 50 easy

    3000Y
    Categories
    Swim Workouts
  16. 04.01.13 - Monday workout

    by , April 1st, 2013 at 11:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave Roger and Danny. Crowded today. Pool temp still high @ about 86 but it really didn't feel too bad today.

    SCY

    600 Warm up

    3 x 25 - :30 Free/Bk/Free
    3 x 25 - :30 Free/Kick/Free
    3 x 25 - :25 Free/Br/Free
    3 x 25 - :25 Free/Fly/Free
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Back
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:10 Convert Free->Kick->Free
    7 x 75 - 1:00 Convert Free->Fly->Free
    100 Easy
    Should be able to do this but the 75 fly got to me. I was pretty tired and 2-3 seconds off the interval. Let Roger pass and finished about 10 seconds back from where I should have.

    18 x 100:
    * Odds Convert Kick->Free->Kick 1:40
    * Evens Convert Free->Fly->Free 1:30, sprint last 100.
    Intervals were originally 1:30/1:15 but those were probably for high school kids. Adjusted to what we were comfortable with. Made the 100 fly on 1:17 and last 100 free on 1:04.

    Dave moved over a couple lanes and we did an extra 1000 or so...

    2 x 200 back pull - 3:00 (2:45, 2:38)

    12 x 50 - 1:00
    * Odds Shooters down/easy back
    * Evens moderate kick w/ fins

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  17. Week 26 - Monday AM

    by , April 1st, 2013 at 09:42 AM (After a long rest)
    I felt sluggish this morning after taking the weekend off. It got better as the workout went on. This was the first of my swim camp workouts and I will be heading back to the pool for a longer workout after lunch. The plan is at least two swims every day. Luckily my shoulder felt better today, so fingers crossed it is on the mend.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    4x200 build with 15 seconds rest(went 2.20,2.17,2.15,2.12)

    Main set
    All done with buoy and paddles
    5x100 on 1.15
    4x100 on 1.10
    3x100 on 1.05
    2x100 on 1 min
    1x100 on 55
    100 easy

    12x100 on 1.25 done as 25 easy, 25 finger drag drill, 50 build(held 1.07-1.10)

    2x500 kick with fins done alternating 100 free with board, 100 back with 20 seconds rest between 500s

    Warm down
    200 easy

    Total 5500


    Last week I went 5 seconds slower on the send off and made it pretty easily. This week the extra 5 off was really tough and I was unable to make the last 100 on 55. It ended up being more like 3x100 on 1min. In reality this is still a really good set for me. The weird thing was that I did not feel like I failed per se, but rather I just could not go any quicker. We are planning on ramping up the yardage again this week and throwing in some select quality sets. I know I need to get some speed somewhere between here and nationals also!
    Categories
    Swim Workouts
  18. Tough workout today but feeling great

    by , April 1st, 2013 at 08:28 AM (Mixing it up this year)
    I needed this to work off all the junk I ate this weekend. My diet has been really bad this weekend, now back on the diet. I have till June to loose the rest of this weight.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free w/strapless paddles & snorkle w/6 beat kick held 1:35's
    5x200@3:00 free w/paddles & bouy descend went 2:46, 2:44, 2:41, 2:40, 2:36

    500 free kick w/zoomers fast pace
    500 free EZ

    total 4000 yards
    Categories
    Swim Workouts
  19. Sunday at Mason, March 31

    by , March 31st, 2013 at 06:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooter w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    1 x 50 AFAP double shooter w/fins, 21 high
    150 EZ
    1 x 50 AFAP breast w/fins, 27 high-28 flat
    150 EZ

    Tried a set from workout #6 of the HIT forum, felt pretty dreadful:
    http://forums.usms.org/showthread.ph...k-14-April-1-7
    6 x 75 IMs @ 100 pace + 75 EZ @ 4:00
    1 = 50 fly + 25 back, break :10
    2 = 25 fly + 50 back, break :10
    3 = 50 back + 25 breast, break :10
    4 = 25 back + 50 breast, break :10
    5 = 50 breast + 25 free, break :10
    6 = 25 breast + 50 free, break :10

    50 EZ
    5 x 50 scull w/agility paddles @ :25 RI
    100 EZ

    4 x 25 AFAP flutter kick w/fins @ :30
    -- tried to hold 12s
    -- was supposed to do more of these, but was cramping so desisted

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

    Total: 3550


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

    Got home safe and sound. But it was a long trip and I didn't get to sleep until after 2:00 am. Was pretty tired today. It is blissful swimming at Mason on the weekend though -- virtually empty.

    My 100 conditioning definitely took another hit on vacation. The 75s were hard. I contemplated just bagging any further work on 100s, but I'll probably keep plugging away with what time is left just because they will likely help my long course 50s in June. My current plan is 2 1/2 weeks hard (including today), rest 4 days for Zones, bump it up 4 days after Zones and then taper for two weeks for Indy.

    What are peoples thoughts on this: Do weights help more for long course or short course?



    Categories
    Swim Workouts
  20. In my Easter bonnet

    This morning I enjoyed a short solo swim at the Y. The pool seemed to have more than its share of grumpy clueless lap swimmers todayóthere were several mild arguments, and once I looked over to see some woman wagging her finger at the lifeguard, who was trying to restore order to the slow lane. But happily the fast lane was a model of friendly cooperation for the duration of my swim, with the two guys I shared with (one during warmup, the other during warmdown) being competent and willing circlers. Hereís what I did:

    1000 warmup (400s, 200 rev. IM kick, 200 pull, 200 IM drill/swim by 25)

    8 x 75 (25 kick, 25 build, 25 AFAP) @ :45 RI, 2 of each stroke

    400 warmdown + play

    Sprints felt good.

    Afterwards I went upstairs for weights and stretching. Iím stoked to be seeing some progress in the weight room--hereís where I am on my currently (all the sets of less than 6 were done until failure, except for bench press where Iím aiming for 10/8/6):

    Military press 1 set of 12 @ 15-lbs, 1 set of 6 @ 17.5 pounds
    Butterfly 1 set of 12 @ 12.5, 1 set of 7 @ 15
    Bicep curls, 1 set of 12 @ 15, 1 set of 5 (right) / 6 (left) @ 15
    Single arm rows: 2 sets of 12 @ 17.5
    Forward/sidewards/rear deltoid raises: 2 sets of 12 @ 7.5 lbs
    Lat pull-downs (on machine): 2 sets of 12 @ 65
    Bench press: 12 @ 45 (warmup + form check), 10 @ 55, 8 @ 60, 5 @ 65

    Bench press stabilization: 2 sets of 30 @ 30 lbs
    Lat/scapular stabilization: 2 sets of 40 @ 40 lbs
    Wrist curlicues: with 3-lb weights


    . . . because if not today, when?
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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