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Swim Workouts

  1. Tues, Feb. 5, 2013 7:00-9:00pm

    by , February 6th, 2013 at 12:46 AM (Fast Food Makes for Fast Swimming!)
    Tonight we were basically "on our own" for the practice. John had the monthly board meeting tonight, and had given the practice to the assistant coach who put in on the board...saying "John will be here later..." I knew to stay on track, 'cause John knows where we should be at when he arrives...the teens are the ones who think they can 'get away' with stuff. Problem is that the assistant does have working eyeballs, and though she doesn't say much to them...she takes notice and I'm sure relays the info on to the bossman. I just get it done, knowing it will be for my best anyway. I can't afford to goof around that much anyway.


    Warmup:

    800 (50 Back, 50 V-Sit Scull, 50 Free, 50 Back)
    (800/800)

    20 x 50 SDK w/ short fins @ :45 (made 'em...I'm not much into this kicking anymore)
    (1000/1800)

    3 x 300 Free Pull @ 4:45 Desc. 1-3 (went 3:25/3:14/3:10) I haven't been that fast in practice since college days
    100 EZ Free
    (1000/2800)

    Main Set:

    4 x 200 IM @ 5:30 MAX REST (went 2:28/2:27/2:27/2:24)

    4 x 200 Stroke (did Back) @ 5:30 MAX REST (went 2:35/2:33/2:33/2:32)
    (not doing fly with 5+ swimmers in each lane...just too wavy and dangerous for everyone)

    4 x 200 Free @ 5:00 MAX REST (went 2:06/2:05/2:05/2:03!!)
    (2400/5200)

    400 Cooldown

    ---------------------------
    5600 Yards


    I haven't been that fast, consistently in freestyle for a while, especially on this particular main set, which we do on a fairly consistent basis. We actually did this same set on Saturday (though I did a more distancey version of it on the same intervals). It was fun tonight! I can't wait for my freestyle swims later this year. The Fly/IMs...oh well, you can't have everything.
  2. Workout 02/05/13:

    by , February 5th, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Hoped into the pool with the Masters group tonight, and modified the workout to:

    300 FR/100 BK/200 IM drill w/u

    6 x 100 FR on 1:30 (descend 1-6; last one 1:01)
    200 Pull with buoy, agility paddles, and snorkel
    6 x 100 FR on 1:20 (descend 1-6, last one 1:03)
    200 choice recovery
    8 x 25 on :30 (did some underwater sdk's, FR, and BK)

    100 loosen and out
    (Masters/Rec/2500 yds/55 min)
    ------------------------------------

    Starting to feel better from the nasal crud, which started to take a detour to my chest but I beat it back with some Robitussin and extra sleep. No basketball on Sunday (due to the almost electrifying football game), and I spent the past two days on my vacation project, tiling the downstairs bathroom. I completed the area around the shower, and will lay the floor tiles when warmer weather comes (I know that I will have to replace the subfloor and don't want to get into all that right now).

    The swim today felt strong, even though my upper body is sore after straddling the edge of the tub and the soap-dish area - the cats were entertained! Planning to double tomorrow, and also start working on my taxes.
    Categories
    Swim Workouts
  3. Tuesday, February 5, 2013

    by , February 5th, 2013 at 04:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 65, pool at 79, 100% water clarity.
    Sunny skies with humidity at 58%

    Warm up
    1000 Swim as RIMO by 250
    3x200 IM on :30 rest as 25 DPS/25 FAST

    *Set 1*
    1000 Fly as
    5[2(25 DK w/Scull, 25 Swim),2(25 RA/LA, 25 Swim)] w/snorkel/fins
    2(2x25 on :40, 50 on 1:40) Fly FAST; 14-13-29-13-13-28

    200 EZ DPS BK

    *Set 2*
    400 BR Kick w/bd
    300 BR as 4(50 Kick on back, 25 strong DPS BR Swim)
    600 BR as 4(50K, 100 Swim DPS build by 25 1-4) w/snorkel
    2(2x25 on :40, 50 on 1:40) BR STRONG; 18-17-37-17-17-36

    200 EZ DPS FR

    *Set 3*
    1000 BK as
    5[50K, 50DA, 100 Swim as 2(25 Smooth, 25 STRONG)]
    2(2x25 on :40, 50 on 1:40) BK FAST; 14-14-31-14-14-30

    200 EZ Fly as 25/DR, 25/Swim

    *Set 4*
    1000 FR as
    5(50K w/Scull, 150 Swim, desc by 50 1-3) w/snorkel

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    Shoulders tender from 20x100 with agility paddles yesterday, no paddles/dryland strength sets today, IM warmup, did sets of Fly, BK, BR swimming, drills, and a little speedwork. Did some sculling to FR descending to a 50 STRONG swimming with the snorkel, but no FR speedwork.
    Categories
    Swim Workouts
  4. Brett Hawke Workout, Tuesday, Feb. 4

    by , February 5th, 2013 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 back shooters w/fins @ :40
    50 EZ

    5 x 25 dive off side and glide as far as possible (about 14 meters), cruise back
    100 w/agility paddles, 50 front scull + 50 free
    1 x 25 dive off side and AFAP dolphin kick to 15 m + cruise back
    100 w/agility paddles, 50 front scull + 50 free
    1 x 25 dive off side, sprint free to 15 m, cruise back
    100 w/agility paddles, 50 front scull + 50 free

    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ

    Main sets:

    5 x 25 @ 1:00
    -- swim free to mid-pool, fast flip and fast shooter back to wall
    -- my daughter told me this was pitched in her practice as a "drill that Olympians do."
    -- epic fail without fins, even hard with fins
    50 EZ

    Progressively harder broken 125s:

    2 x through w/fins:
    50 kick -- 25 surface + 25 shooter
    :15 RI
    50 free, 3 breaths
    :15 RI
    25 AFAP shooter
    :15
    75 EZ
    1:00 rest and right into set 2

    2 x through w/fins:
    50 AFAP stroke (back, 23 highs, UW 30 M+)
    :15 RI
    50 kick -- 25 surface + 24 shooter
    :15 RI
    25 1 breath free (couldn't do no breath)
    :15 RI
    75 EZ
    1:00 rest and right into set 3

    2 x through w/fins:
    50 free 4 breaths
    :15 RI
    50 AFAP stroke (breast 29-30)
    :15 RI
    25 AFAP shooter
    :15 RI
    75 EZ

    200 EZ

    4 x 25 w/parachute -- dive off side, 15 fast dolphin kicks
    50 EZ
    4 x 25 breast pull w/agility paddles & parachute
    100 EZ

    Total: 3450


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

    I'm still feeling tired with a queasy tummy.. The gym did not appeal today, so I headed to the pool. I felt like I got in a really solid workout despite feeling sub-par. This workout was a mastersized version of a Brett Hawke speed workout that was posted on SwimSwam. I also assigned a slightly different version in workout #1 in the HIT forum: http://forums.usms.org/showthread.ph...eek-6-Feb-4-10. It was nice to do someone else's workout for a change. I suspected the :15 RI would be challenging in the broken 125s, and it was. The AFAP shooters at the end of set 3 were a b*tch.

    Article on the grim future of college swimming: http://swimswam.com/in-deep-water-th...ming-programs/

    Updated February 10th, 2013 at 02:58 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/2013

    by , February 5th, 2013 at 12:33 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
    1 X 200 kick 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    20 X 25 fast :30
    #10 and #20 arre easy

    3 X 50 cruise 1:00
    1 X 100 @ 100% 3:00
    Four rounds, choice.

    2 X 600 pull 8:00
    #1 negative split
    #2 descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  6. 02.05.13 - Tuesday workout... let the taper begin!

    by , February 5th, 2013 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey, Meredith, Roger and Danny. Keith, Ray and Dave did something different a couple lanes over. Did one last hard 5k and now I'm officially tapering. Last year I did more yardage in January but this year, I've pushed hard in the last two weeks with no rest days and two 8K+ days. I'm definitely more exhausted than I was last year. We'll see how well that translates to faster times.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert free -> IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
    8 x 100 Up/Down Fly - 1:30 (:05)
    50 Easy
    First 8 went about as I expected. Went 100, 75, 50, 25 fly and then alternated between 50 and 25 fly the rest of the way. On #9, I made 50 fly easily and prepared to make the jump to 75 fly for #10. I was not planning on making 75 fly/25 free on 1:25 but somehow did and was now facing another 100 fly. Made that on about 1:33 and dropped all the way down to 0 fly before I caught up to the interval again .

    75 Fly/225 Free - 4:30
    50 Fly/250 Free - 4:15
    25 Fly/275 Free - 4:00
    1:00 Rest
    300 Free - 3:45 (made 3:33)
    50 Easy

    5 Rounds of:
    * 100 Pull - 1:20 Hard (1:05-1:08)
    * 50 Pull - :50 easy

    12 x 50 Kick - 1:00 (IM Order x 3)

    100 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  7. taking my breathing out of the equation aka love my snorkle

    by , February 5th, 2013 at 07:47 AM (Mixing it up this year)
    Since my neck on the left side seems to be as actively a problem as my left shoulder I decided to take it out of the equation by using my snorkle more. Also when I use the snorkle I find my legs(that I normally drag) seem to magically start kicking.

    I do have to say that my left shoulder was not that bad on the fly today, infact it felt fairly good again. Every since popped it in bed rolling over last night it actually felt better. As I write this the left shoulder is starting to hurt some, but I didn't feel like I really pushed on anything today. Time for Ibuprophen and some Arnica Gel.

    500 free
    500 free kick w/zoomers

    8x25 fly scull drill w/snorkle & zoomers
    8x25 fly 2 scull then stroke w/zoomers
    200 fly kick on back w/zoomers
    8x25@:45 fly w/kickboard instead of bouy
    4x50 from blocks work the breakout 2 fly, 1 br, 1 fr

    5x100@1:45 free w/strapless paddles, bouy & snorkle held 1:30's
    3x100@1:45 free w/snorkle held 1:35's
    200 Free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  8. Mon, Feb. 4, 2013 7:00-9:00pm Super 500s!!

    by , February 5th, 2013 at 12:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    8 x 150 SDK w/ short fins @ 2:15 (held 1:55-2:00s)
    (1200/1800)

    5 x 200 Free Pull @ 3:15 (2:20/2:10/2:10/2:08/2:06)
    (1000/2800)

    8 x 25 SDK underwater no breathers @ 1:00
    200 EZ
    (400/3200)

    Main Set: SUPER 500s

    Basically this is a set of broken 500s
    • every 25 distance is Sprint w/ overkick
    • the other swims are "cruise"...but we all got faster and faster as the set went on, till the last 500 was basically all sprint
    • :10 rest at each distance break
    • if you can do it "right" you subtract away 1:40 to get your time. I wasn't looking at the clock, but I was counting to 10 in my head each time...who knows how exact I really was, but it was close enough


    5 x SUPER 500s @ 8:30 (coach John kept track of that part for us)
    25 - :10 sec
    50 - :10 sec
    25 - :10 sec
    75 - :10 sec
    25 - :10 sec
    100 - :10 sec
    25 - :10 sec
    75 - :10 sec
    25 - :10 sec
    50 - :10 sec
    25

    I was running into lap traffic on the first 3 to 4 of them, and it got to where I couldn't really go like I wanted to, but it was all good. Before the final one, a couple of the kids had to get out, so my lane opened up to only have 3 people in it, plus everyone was trying harder so I didn't have to worry about others too much.

    John was timing us on the final 500, and yelled out 5:10 for me!! I believe it...I remember seeing the clock at the 200 point was @ ~2:40 (minus :40 of rest makes ~2:00 or so)

    I've never done broken 500s like this, and it was really fun.

    (2500/5700)

    500 Free EZ

    ----------------------------------
    6200 Yards
  9. Monday 2/4/13

    Monday 2/4

    PM only SCY

    600 swim (3 lines under H2O off all walls)
    400 I.M. k/sw/dr/bld

    16x50 @ 1:00 I.M. order
    2 kick w/ board FAST
    2 drill

    5x100 @ 1:10 3 lines under H2O off all walls
    4x75 @ 1:15 pull w/ buoy only FL
    6x50 @ :50 FL
    1 build
    1 @ 90%

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  10. Week 18 - Monday Part2

    by , February 4th, 2013 at 09:28 PM (After a long rest)
    I arrived about 15 minutes early for the pm masters workout, so did my warmup in the public lanes. This was another longer workout and the 10800yds for the day is the most i have done in one day since I got back in the pool.

    Warmup
    400 free
    6x50 drill

    Main set
    500 on 5.25
    400 on 4.30
    300 on 3.30
    200 on 2.20
    100 on 1 minute
    200 on 2.20
    300 on 3.30
    400 on 4.30
    500 on 5.50
    200 easy

    Second set
    5x100 kick on 1.45
    1000 swim with snorkel holding 1.10 pace(no looking at the clock)

    Total 5300

    I held 1.03 pace again and made the 100 on a minute. The climb back up the ladder was much tougher. I was in the narrow lane by the trough and on a couple turns on the last 500 put my foot in the steps and had a couple of bad push offs. I ended up falling apart stroke wise and missed the last 500. At the end I was very close to throwing up, but held it together. I went fairly easy the rest of the way and actually felt good again on the 1000. This was a really long yardage day and I am really tired.
    Categories
    Swim Workouts
  11. Monday, Feb. 5

    by , February 4th, 2013 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    8 x 100 w/agility paddles
    odds = free
    evens = back
    50 EZ
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    100 EZ
    4 x 25 right side shooters w/fins @ :45
    100 EZ

    Total: 2650


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

    Just did a recovery workout today. I was way more tired from yesterday's meet than I was my last one. Maybe because I was tired going into that meet? Also slightly concerned I'm coming down with something. Both Teen Fort and I woke up with upset stomachs.

    To make sure I got into the meet, I registered for the Albatross Open SCM Meet on March 16 today. I signed up for 50 back, 50 breast, 100 IM and 50 free. I may be pretty fried for 50 free. I'll either swim it for fun or scratch it if we have a relay at the end. I really wanted to swim 100 fly and knock that off the list for the year, but it's the first event and I know I would be too tired for 50 back. I want another crack at 50 back after under-performing in it at NE Champs, so that is my focus event for the meet. I'd also like to PR in the 100 IM. It's one of the the only events where I haven't bettered my tech suit time yet. Generally, it seems that the tech suit float helped more in the 100s where we wimpy sprinters start fading.
    Categories
    Swim Workouts
  12. Monday, February 4, 2013

    by , February 4th, 2013 at 04:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 63, pool at 84, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR Kick as 100 w/bd, 100 w/snorkel
    200 FR as 50 K/Scull, 50 Swim w/snorkel
    2(2x25 on :20, 50 on :40) 15-15-31-15-15-30

    *Set 1*
    4x400 FR Broken as
    4(4x50 on :40, RI 2x100 on 1:15) 1:00 rest btwn each

    1. 34-33-33-32-1:08-1:07
    2. 33-32-33-32-1:07-1:06
    3. 32-32-32-31-1:06-1:05
    4. 31-32-32-31-1:05-1:05

    400 EZ DPS as 100BK/100FR

    *Set 2*
    20x100 FR on 1:20 w/snorkel, agility paddles (1:00 rest before #11)

    • Did 1:08, 1:07, then all 1:06, last four were 1:05.

    300 Fly EZ as 25k/bk, 25RA,25LA, 25 Swim

    *Set 3*
    30x50 FR as 20 @:40, 1:00 rest, 10@45

    • #1-2; 34s, #2-11; 33s, #12-20; 32s
    • #21-26; 31s, #27-30; 30s

    300 BR Kick

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Hot water! Did best I could. FR base pace work; 1600 of broken 400s, 2000 of lower rest 100s (previously on 1:40/1:30, now 1:20), 1500 of lower rest 50s (previously :50/45, now :40/45). Too tired to finish with any speedwork today, will certainly do some tomorrow.

    Updated February 4th, 2013 at 05:45 PM by fdtotten

    Categories
    Swim Workouts
  13. Week 18 - Monday

    by , February 4th, 2013 at 01:27 PM (After a long rest)
    I felt much better today. This was another high intensity long workout.

    Warm up
    400 free
    6x50 catchup drill
    5x100 with snorkel, 50 kick, 50 swim

    Main set
    10x300 pull with paddles on 3.30
    8x100 kick with flippers on 1.20
    10x50 with flippers on 30

    Warm down
    100 easy

    Total 5600

    I felt strong on the 300s until 9 and 10 but held 1.03 pace per 100 throughout. The 10x50s were really tough. I had lactic burn after #2 and struggled to hit the mark on #5. I took a minute rest and then finished out the remaining 5. I was pleased with this workout. I also did the Vesa swim bench for 15 minutes after practice and added an extra band for resistance.
    Categories
    Swim Workouts
  14. 02.04.13 - Monday workout

    by , February 4th, 2013 at 01:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey, Roger and Meredith. Keith and Dave swam a couple lanes over doing their own workout. Very tired and worn out today. Could not get going at all. Glad taper is coming soon. I'd have given up on this workout if I weren't so close to taper.

    SCY

    600 Warm up

    6 x 50 - :45
    50 Easy - 2:00
    800 Timed, Open turns at 200s to check clock.
    Went 2:28, 2:30, 2:30, 2:27 (9:55) Just under 1:15 pace. Should be faster than that.
    100 Easy

    4 Rounds of (Stroke = IM Order by round)
    * 250 Kick - 5:00 (did 300 kick on breaststroke round)
    * 6 x 50, Odds stroke, evens pull, #5 hard
    50 Easy

    50 Br - 1:00
    100 Br - 2:00
    150 Br - 3:00
    200 Br - 4:00 (2:55)
    Tried to keep these as fast as I could go. Definitely wanted to break 3:00 on the 200 but I was hoping for a 2:50 or better.

    50 Fly - 1:00
    100 Fly - 2:00
    150 Fly - 3:00 (did 100 fly/50 back)
    200 Fly - 4:00 (did 200 IM)
    Took this round much easier but eventually just fell apart from exhaustion.

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/05/2013

    by , February 4th, 2013 at 12:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 400 kick 8:40
    1 X 100 swim

    3 X 100 IM 1:45
    1 X 100 stroke 2:30
    Four rounds. 100's are choice/no free

    3 X 200 broken 6:00
    Choice. Broken :10 @ 100

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  16. I have a feeling easy swimming is all I can do for a while

    by , February 4th, 2013 at 08:23 AM (Mixing it up this year)
    Recovery time, even with a meet coming up. Just going to take it easy and do the best I can with the conditions I am given. Shoulders are working themselves out but the elbow still is an issue.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    8x25@:45 shooters w/zoomers
    100 EZ
    8x25@:45 burst and cruise
    100 EZ

    500 free w/strapless paddles & snorkle every 4th lap underwater recovery
    4x50 from block fast breakout then easy swim

    200 back
    200 EZ

    Total 2700 yards
    Categories
    Swim Workouts
  17. Sun, Feb. 3, 2013 1:00-2:00pm got the boot!

    by , February 3rd, 2013 at 06:47 PM (Fast Food Makes for Fast Swimming!)
    I went to the YMCA for an afternoon lap swim session, with plans to get up over 5000 or so yards. I knew it would be interesting with the typical swimmers there, and I'd have to manipulate my swims based on who or what I was sharing my lane with. Things for the most part were good...and then at 2:00, while I was doing an easy kick between sets, a boy in the public swim area decided it was time for all of us to get booted from the pool. He threw up his lunch all over! Well, close enough to getting to my 5K goal for the day. At least I'd gotten in a decent swim first. That's one disadvantage of lap swims sharing with public swims at the Y.


    Warmup:

    200 Free
    200 Kick w/ board
    400 Free Pull
    200 Free
    (1000/1000)

    Kick Set:
    20 x 50 Flutter Kick w/ board @ ~1:00, or :50, or :53, or 100s straight...depending on where my lanemates were. They don't understand interval training even if I give a basic lesson about it, so I just swim
    (1000/2000)

    6 x 150 Free @ ~2:00, again depending on lane space. I had some interesting passing attempts at times.
    (900/2900)

    300 Free Pull stretch out
    (300/3200)

    4 x 100 @ 1:50 (75 Back, :10 rest, 25 Free Sprint)
    (400/3600)

    200 Kick EZ w/ board
    on the 175 turn is when the boy unloaded himself, and we were done with the pool.

    -------------------------
    3800 Yards
  18. 02.03.13 - Sunday workout

    by , February 3rd, 2013 at 06:36 PM (Pete's swim blog)
    Decided to squeeze in an extra workout this afternoon. Dave had the same idea and we happened to show up at the exact same time. Worked out perfect since we tend to push each other a little harder than we would solo.

    SCY

    600 Warm up

    5 x 300 - 4:30, descend (4:00, 3:45, 3:42, 3:35, 3:30)
    100 Easy

    6 rounds of:
    * 50 Free - :50
    * 25 Fly, no breath - :20
    * 50 Free - :50
    50 Easy

    3 rounds of:
    * 25 Kick free/25 free - 1:00
    * 25 Free, no breath - :20
    * 25 kick free/25 free - 1:00
    * 25 free/25 kick fly - 1:00
    * 25 fly, no breath - :20
    * 25 free/25 kick fly - 1:00
    50 Easy

    Timed 400 (4:47 - really shocked I could do this considering the yardage I've put in over the last couple days)

    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  19. Workouts: 2/2-3/12

    by , February 3rd, 2013 at 06:09 PM (Maple Syrup with a Side of Chlorine)
    Still under the weather with the nasal crud. Thinking back, same thing was bugging me last spring. Hmmm ...

    Sat:
    w/u: 200 FR/200 BK/200 IM

    4 x 50 on :45 FR (descend)
    2 x 300 on 4:15 FR (descend)
    2 x 100 on 1:40 IM (descend)

    200 loosen and out
    (Soloe/Rec/1800 yds/30 min)
    -----------------
    Sun:
    w/u: 200 FR/200 BK/200 IM drill

    10 x 100 on 1:35 (50 Swim,50 kick)
    100 DPS Free
    200 IM
    100 Loosen and out
    (Solo/Rec/2000 yds/30 min)
    ---------------------

    Still not pushing things too much. After coaching the masters practice yesterday Lena joined me with the group for lunch at Maddison's, the local brew pub. Good time, and our first real social in over a year. Preston and I went to catch Williams College men's hockey, one of the best free things to do in our area, before I swam last evening.

    Today I hopped in the water again after church, and before heading up to the nursing home to lead the service - my friend Aline, the first missionary I have ever met (served the Lord in France for a few decades before coming home in the early 2000's for cancer treatment), was able to rejoin us to tickle the ivory and help to drown out my not so wonderful voice on the hymns. I just have to remember; joyful noise. The residents prefer good music! haha
    Categories
    Swim Workouts
  20. 02.02.13 - Saturday double

    by , February 2nd, 2013 at 05:03 PM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave and Hunter. A bunch of others were there but they were on different intervals and most truncated the workout. Swam solo at Dublin this afternoon. Pretty much found my limit. On my last 50 kick, my calf seized up and I was done. Felt strong for the yardage put in.

    Morning - SCY

    600 Warm up

    12 x 50 Kick w/ fins - :50 odds on side, evens choice
    12 x 25 - :30 2 easy/2 hard
    6 x 100 - 1:20
    6 x 100 - 1:15
    100 Easy

    12 x 25 - :30 2 easy/2 hard fly, back, br
    12 x 100 Stroke - 1:40 (IM Order x 3)
    200 Cool down

    (4500 Total)

    Afternoon - SCY

    600 Warm up

    Only had an hour so I packed in as much as I could. Did a lot of IM so I could practice my back/breast turns.

    20 x 100 IM - 1:30 (Made all on 1:23-1:25)
    50 Easy - 2:00
    16 x 100 - 1:20 (These got tougher as I went but most were 1:15-1:16)
    50 Hard - 1:10 (Made :35)
    6 x 50 Kick w/ fins - :45
    100 Cool down

    (4700 Total, 9200 for the day)

    Updated February 2nd, 2013 at 05:28 PM by pmccoy

    Categories
    Swim Workouts