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Swim Workouts

  1. Thursday, February 14, 2013

    by , February 14th, 2013 at 08:03 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 72, pool at 78, 100% water clarity.
    Dark cloudy skies with rain, humidity at 94%

    Happy Valentines Day!


    Warm up
    800 REV IMO by 200

    *Set 1*
    6x100 Fly on 1:40 as 50DK/Scull,50Swim, snorkel
    8x25 Fly on :40, 85% effort, #1-4/snorkel, #5-8/breath each stroke
    *not timed, ABPT

    *Set 2*
    6x100 BK on 1:40 as 50DA/Scull,50 DPS Swim
    8x25 BK on :40, 85% effort, #1-4/agility, #5-8/15 SDK
    *not timed, ABPT

    *Set 3*
    6x100 BR on 2:00 as 50K,50Swim, snorkel
    8x25 BR on :40, 85% effort, #1-4/snorkel, #5-8/Strong DPS
    *not timed, ABPT

    *Set 4*
    6x150 FR on 2:15, desc #1-3/#4-6, snorkel, agility
    *1:42-1:39-1:38/1:41-1:37-1:35
    4x100 FR on 1:30, desc #1-4, snorkel
    *1:05-1:04-1:03-1:02
    4x50 FR on :45, steady 85%
    *31-30-30-30

    Warm down
    800 FR/BK/BR/FLY, EZ DPS ABPT

    Comments:
    A solid recovery session with moderate effort. Joel and I swam most of the workout together. No drylands last night with good sleeping, lots of protein, etc., along with band PT and stretches, are facilitating good preparatory progress towards doing a strong Friday workout tomorrow.
    Categories
    Swim Workouts
  2. 02.14.13 - Thursday workout

    by , February 14th, 2013 at 04:24 PM (Pete's swim blog)
    Light stuff today w/ a couple sprints. Feeling much stronger and I'm no longer sore from piling on the miles.

    SCY

    600 Warm up

    4 x 50 Fly - 1:45 (:37, :35, :31, :32)

    100 Easy

    16 x 25 - :40 Swim Easy/Swim Hard/Kick Easy/Kick hard

    50 Fly from dive (0:30.15 )

    (1350 Total)
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/2013

    by , February 14th, 2013 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right

    1 x 300 kick 6:45
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 100 fly 2:00
    1 X 100 IM 1:45
    1 X 100 back 2:00
    1 X 100 IM 1:45
    1 X 100 breast 3:00
    Two rounds

    8 X 150 free 2:15
    100 cruise/50 fast
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  4. Thu Feb 14th, 2013 scy

    by , February 14th, 2013 at 10:51 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

    Dang! it's been too long since I blogged a practice, I've been training 6 days a week, did several doubles, like this Mon & Tue, plus I started lifting weights.
    My last lift was Tuesday, Feb 12th.

    Lately I've been weighing under 210

    Whitney Coached
    6:30 - 8:00 dove in around 6:35
    SCY UT Swim Center main pool, south side
    Swam with Todd, David, & Paul
    Beside Chris Colin, Larry & Gull

    Warm up
    assigned 1200, did

    Main Set

    12 x 100 on 1:10
    did all but one where I skipped a 50, had arm cramps which I usually work through during warm up,

    400

    8 x 100 on 1:08
    made em


    400

    4 x 100 on 1:05
    didn't make em

    400

    assigned: 5 x 100 fr with fins odds 1:10 evens 1:00
    did: 50 kick, 100 swim, 50 kick,

    I'm feeling kinda tired and fried, soon I shift to speed and strength

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated February 14th, 2013 at 11:42 AM by ande

    Categories
    Swim Workouts
  5. Wednesday 2/13/13

    Wednesday 2/13

    PM only SCY

    400 swim
    300 pull w/ buoy only
    200 side kick

    3x
    4x50 @ 1:00 3/3/3 drill w/ strapless paddles
    5x100
    RD1 @ 1:20 DPS + 2 lines under H2O off each wall
    RD2 @ 1:10 RED (1:02, 1:03, 1:02, 1:03, 1:02)
    RD3 @ 1:15 D1-3, 4-5 to FAST (1:06, 1:03, :58, 1:06, :57)

    100 EZ

    Total: 3100

    Have a weekly meeting at church with my wife every Wednesday, so now my evening workout gets cut way short. On the other hand, I am still REALLY sore from Tuesday's Crossfit workout, so a short day did me some good.
    Categories
    Swim Workouts
  6. Recovery day for real

    by , February 14th, 2013 at 07:37 AM (Mixing it up this year)
    Today I didn't push more than 500 yards everything else was EASY.

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    5x100@1:30 w/paddles as 50 free/50 back went 1:26, 1:27, 1:28, 1:29, 1:30 just could not move on this

    3x100 back drills w/zoomers #1 fashion model, #2 alt. rt arm/lt arm, #3 arms perpendicular kicking
    200 free kick w/zoomers
    4x25 torque drill w/paddles & snorkle
    200 easy free w/paddles & snorkle maintain 6 beat kick

    500 free kick moderate pace w/zoomers

    total 3000 yards
    Categories
    Swim Workouts
  7. Wed. Feb. 13, 2013 7:00-9:00pm

    by , February 14th, 2013 at 01:23 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    10 x 100 SDK w/ short fins @ 1:25 (1:20-1:22s) just cruising them
    (1000/1600)

    3 x 300 Free Pull @ 5:00 Desc. 1-3 (went 3:55*, 3:25, 3:14)
    * That first one could've been a 250 @ 2:55, but we did feel like we were going slow, so it may have been a 300 @ 3:55. ????
    (900/2500)

    Main Set:

    10 x 100s @ 2:30 Broken @ 25s for :10 each
    Went all Free, avg. 56/57s
    somehow the 12-14 year old kids were going 53s/54s/55s behind me. Who knows, but I'm pretty sure their :10 sec breaks were less than :10

    200 EZ
    (1200/3700)

    16 x 50 Fast @ 1:00 (4 of each stroke)
    (800/4500)

    800 Flutter Kick w/ board (I chose no fins)
    (800/5300)

    8 x 25 Sprint @ 1:00
    (200/5500)

    200 EZ

    ---------------------------------
    5700 Yards

    I was just sluggish on this workout. My body doesn't really care for the broken swims, but the team is beginning to get ready for their end of season championship meets, with the Inland Empire Champs in 2 weeks. I won't be going since I have to be in Seattle that same weekend to send off my mother-in-law to El Salvador for the month. We'll later be joining her the final week of March.

    EDIT:
    I just saw they added the meet heat sheet for the Lake Washington Masters Meet this Sunday. Gonna be a fast 200 Fly race at the beginning. I sure hope I'm in it.
    https://www.clubassistant.com/c/D63F...ional_2013.pdf

    Updated February 14th, 2013 at 01:38 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Wednesday, February 13, 2013

    by , February 13th, 2013 at 07:53 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny skies with humidity at 74%

    Warm up
    200 FR DPS ABPT
    200 FR as 25 K, 25 K/Scull w/snorkel
    200 FR as 25 K/Scull, 25 Swim, w/snorkel

    *Set 1*
    10x100 FR on 1:40, snorkel, desc 1-5, steady 6-10
    *1:07,1:07,1:06,1:05,1:04/1:05,1:04,1:04,1:05,1:04
    ---200 EZ BK as 25DA, 25 Swim DPS
    ---200 EZ Fly as 25Dr, 25 Swim DPS

    *Set 2*
    8x100 FR on 1:30, Snorkel, Agility paddles, desc 1-4, steady 5-8
    *1:05,1:04,1:03,1:03/1:05,1:04,1:04,1:04
    ---200 EZ BK as 25DA, 25 Swim DPS

    *Set 3*
    6x100 FR at 1:20, snorkel, fins, desc 1-3, steady 4-6
    *1:01,59,59/1:00,1:00,1:00
    ---400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim) w/snorkel

    *Set 4*
    4x100 FR on 1:15, Snorkel, fins, agility paddles
    *58,59,58,58
    ---200 BK as 25DA, 25Swim

    2x100 FR on 1:10
    *1:01,1:02
    ---300 EZ FLY as 4(25/RA, 25LA, 25 Swim) w/snorkel

    *Set 5*
    10x50 FR on 1:00, Snorkel; *31-30-29-31-30-29-31-30-30-29
    ---EZ 50 BK
    8x50 FR on 50, Snorkel,Agility; *30-30-30-29-30-30-30-29
    ---EZ 50 BK
    6x50 FR on 45, Snorkel,Agility,Fins; *27-26-26-27-26-26
    ---EZ 50 BK
    4x50 FR on 40, Snorkel, Agility,Fins; *28-27-27-26
    ---EZ 50 BK
    2x50 FR on 35; *30-29

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    After this workout my arms and entire body are officially very, very tired. There was nothing left after the last 50. Now I have to recover as best possible to swim strong again on Friday.

    All through the workout I was on the edge of just barely able to make my goal times including the 80/90 percent split pace profile. When finished with the 100s, I tried to convince myself, "you are tired, just stop, it's ok". Then I thought, "but first I will see if I can do one round of the 50s", and then one more, etc., until I eventually finished.

    Arms were lead, just focused holding that EVF with steady streamlined kicking. The snorkel helps me to consistently keep the body & head motion calm and is gradually transferring to more minimal head breathing motion when swimming strong while very tired.

    My friend Joel, visiting from CA, was swimming with me from 8x100s to 2x100s where the 10x100s and all the 50s were solo. The last 8 weeks have been my most consistent and hardest training since college swimming. After the Pan Pac 2.4 OW swim & 800 Meter in June, I am considering along with maintaining the endurance base, to train IM the rest of the summer, then maybe I take a shot at the SCM season.

    Updated February 13th, 2013 at 08:03 PM by fdtotten

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/2013

    by , February 13th, 2013 at 12:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 cruise 2:00
    1 X 50 fast 1:15
    4 X 25 sprint :30 #4 on 1:30
    Four rounds, choice.

    1 X 400 5:20 5:00
    1 X 300 4:00 3:45
    1 X 200 2:40 2:30
    1 x 100 1:20 -
    Pull freestyle, 2 rounds.
    Round 1 interval left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  10. 02.13.13 - Wed. taper: getting psyched up or psyched out

    by , February 13th, 2013 at 12:09 PM (Pete's swim blog)
    Quick swim w/ everyone on the team named Dave today. Just a warm-up and a couple sprints. Psych sheets came out for the Auburn meet this weekend. Despite an increased attendance from last year, there aren't as many swimmers in my age group this year. Some of the really fast swimmers have aged up. Most in my age group seem content to battle it out in the 50s and 100s where I'm happier in the distance events. So, I'm really more focused this year on dropping time since I don't have any 40-44 competitors in most of my heats. I'm really concerned that I'm not a whole lot faster than last year. On the other hand, taper has gone pretty well. I'm ready to go.

    SCY

    600 Warm up

    4 x 50 Br - 1:30 (Made :35 on the last one)

    4 rounds of:
    * 25 Easy stroke - :40
    * 25 Hard stroke - :40 (no breath)
    * 25 Easy kick - :40
    * 25 hard kick - :40

    200 Medley relay (Br - 33.5)
    200 Free relay (27.5)

    Breaststroke wasn't too bad. Was hoping for a little quicker on the free split.

    50 Cool down

    (1350 total)
    Categories
    Swim Workouts
  11. Week 19 - Wednesday am

    by , February 13th, 2013 at 08:35 AM (After a long rest)
    I felt pretty tight this morning after last nights workout. I finally loosened up towards the end of the warm up and overall felt much better today.

    Warm up
    400 free with snorkel
    6x50 finger drag drill on 45
    6x150 kick with flippers on 2 min
    100 easy

    Main set
    4x(3x50 back on 40 holding 200 pace, 100 easy on 1.20)
    200 easy
    3x400 IM descend on 6 min
    100 easy

    Warm down
    500 with snorkel

    Total 4700

    I really enjoyed doing some back and held 31-33 on the 50s. The 33s were on the first set and I consistently held 31 at the end. The 400 IMs made a nice change. I went 5.30,5.10, 4.55 which I was very happy with. Overall a good workout.
    Categories
    Swim Workouts
  12. It was supposed to be a recovery day... oh well

    by , February 13th, 2013 at 07:37 AM (Mixing it up this year)
    Sometimes I just can't stop myself from doing something crazy. Overall this was a relaxed workout, sort of.

    500 free
    500 free kick w/zoomers moderate pace
    10x50@1:10 one arm fly w/zoomers alt. between rt and lt
    3x200@3:30 free w/snorkle, strapless paddles & bouy holding 3:05's and making sure to get a good catch

    200 relaxed fly for time from push the awesome part is I went 3:33 18 seconds off what I did in the meet

    200 back EZ
    500 free w/snorkle every 4th lap scull

    total 3000 yards
    Categories
    Swim Workouts
  13. Tues, Feb. 12, 2013 7:00-9:00pm Back at it

    by , February 13th, 2013 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Well, that was a very short lived scare from last night...though I'm still going to take it easy (for the most part) throughout the week.

    Warmup:

    300 Free
    6 x 50 Kick w/ board @ 1:10 (:48s)
    6 x 100 Free Pull @ 1:40 (cruised 1:10s for 2, then 1:08s for 2, then 1:06, then 1:04)
    (1200/1200)

    20 x 25 w/ short fins @ :45
    • Odds SDK underwater
    • Evens Sprint Free (did relaxed free)

    (500/1700)

    20 x 50 FAST Choice Swim in groups of 4 @ 1:20
    I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees

    150 EZ
    (1150/2850)

    My Main Set:

    5 x 300 Free @ 5:00 Odds FAST, Evens EZ
    I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
    Went 3:18/3:30/3:17/3:30/3:10

    100 EZ
    (1600/4450)

    8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.

    150 EZ

    --------------------------------
    4800 Yards


    Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!
  14. 02.12.13 - Tuesday workout

    by , February 12th, 2013 at 11:14 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger and Danny. Light day. Going to really cut back for the rest of the week.

    SCY

    600 Warm up

    8 x 50 - :40, No breath
    50 Easy

    4 Rounds of:
    * 50 Drill - 1:00
    * 25 Hard - 1:00

    4 Rounds of:
    * 50 Drill - 1:00
    * 50 Hard kick - 1:00 (1:00 Rest before last kick)

    200 Medley relay (2:07 - I did the breaststroke leg)

    200 Free Timed (2:01, broken @50s for 10 seconds)

    (2000 Total)
    Categories
    Swim Workouts
  15. Tuesday 2/12/13

    Tuesday 2/12

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:
    1:00 for each of the following:
    - rowing machine
    - med ball throws (in sit up position) @ 20 lbs
    - double-unders
    - plank
    - med ball slams @ 10 lbs

    Strength W.O.D.
    Benchpress
    5 @ 75 lbs
    5 @ 95
    3 @ 115
    3 @ 125
    3 @ 140
    MAX @ 160 (9 reps)

    W.O.D.
    12:00 AMRAP
    5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
    7 shoulders to overhead @ same weights as cleans
    9 HR push-ups

    Results: 6 rounds

    PM swim:

    600 swim (200 FR/200 I.M. drill/200 BK)
    300 swim (100 FL kick/200 FR swim)
    16x50 @ 1:00
    4 AE kick w/ board
    4 V.S. kick w/ board
    8 drill

    2x
    3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
    6x75 @ 1:10
    2 FAST breakouts
    2 last 10M FAST into each wall
    2 FAST (:43s)
    300 @ 4:00 pull w/ buoy + strapless paddles

    100 EZ

    6x100 @ 1:30
    1 FAST (56.8)
    1 EZ
    2 FAST (57.5, 57.8)
    1 EZ
    1 FAST (57.5)

    6x50 @ :45
    1 FAST (27.4)
    1 EZ
    2 FAST (27.5, 27.4)
    1 EZ
    1 FAST (26.8)

    300 EZ

    Total: 5400
    Categories
    Swim Workouts
  16. Workout 02/12/13:

    by , February 12th, 2013 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Hopped in with GregJS tonight at masters:

    w/u: 200 Fr/200 Bk/200 IM drill/100 kick

    Fort hybrid set:
    1 x50 @ 100 pace @ 1:00
    3 x25 @ 95% @ :30
    200 EZ
    1 x50 @ 100 pace
    2 x25 @ 95%
    200 EZ
    1 x50 @ 100 pace
    1 x25 AFAP
    200 EZ

    Masters minute, then:
    4 x 50 Quarters Strong on :60 (did 5 on :45)
    100 kick
    4 x 50 Quarters Strong on :60 (did 5 on :45, snorkel)
    100 loosen and out
    (Masters/Rec/2400 yds/55 min)
    ---------------------------

    Good workout tonight. I spent the day working on taxes, which are now complete! With the meet in a couple of weeks, I'm transitioning to more intensity and Leslie's main set fit the bill; we both were hitting our 100 pace on the 50's. Instead of subjecting ourselves to another round, I offered up the old Quarters strong.

    In other news, our recognized meet has been approved for the end of April. If you are in the area, stop by and have some fun! http://www.usms.org/comp/event.php?MeetID=20130427vermY
    Categories
    Swim Workouts
  17. Week 19 - Tuesday PM

    by , February 12th, 2013 at 09:12 PM (After a long rest)
    I felt pretty good today but was exhausted by the end of the workout. I did not get much food in before the swim and suspect I just ran out of fuel.

    Warm up
    1000 free with snorkel
    10x100 on 1.25 drill swim by 50

    Main set
    4x(3x200 on 2.20, 2x100 on 1.03)
    12x75 kick on 1.20

    Total 6100

    I deliberately went as easy as i could to make the time on the 200s and held 2.15s and then pushed the 100s going 1.00 and 1.01s. The kick set was more of a long warm down.

    Updated February 12th, 2013 at 09:17 PM by StewartACarroll

    Categories
    Swim Workouts
  18. Tuesday, February 12, 2013

    by , February 12th, 2013 at 05:44 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 64%

    Warm up
    800 RIMO by 200
    200 IM as 25 Smooth, 25 strong

    *Set 1*
    200 as 25DK,25DK/scull, w/snorkel
    5x100 Fly on 1:45 as 25DK/scull, 25 Swim, w/snorkel
    5x100 Fly on 1:30 as 25RA/LA, 25 Swim, w/snorkel/agility paddles
    6x50 Fly on :50, desc 1-3,4-6; did 34-33-31,33-32-30

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x100 BK on 1:40 as 25DA/25Swim
    10x50 BK on :50 desc 1-5,(6-10 w/agility paddles)
    35-34-34-33-33,34-33-32-32-31

    400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 3*
    200 BR Kick w/bd
    300 BR as 4(25K/50Swim) w/snorkle
    10x50 BR on 1:00, desc (1-5 w/snorkel), 6-10
    41-41-40-39-39,40-39-39-38-38

    *Set 4*
    4x500 FR on 6:00 w/snorkel, agility paddles
    5:51, 5:50, 5:49, 5:48

    *Set 5*
    4x50 FR on 1:00 rest, ABPT DPS, 1 breath per/25

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    While not a recovery workout, still a moderate session with IM warmup, Stroke drills and pace swimming in Fly, BK, and BR. Even pace 2000 FR swim as 4x500. 200 yard BC set. Minor shoulder tenderness being minimized with band work and stretches. Gradually bringing back dryland weight-stack strength work 2-3 days a week after my daily core dryland sessions.
    Categories
    Swim Workouts
  19. Tuesday, Feb. 12

    by , February 12th, 2013 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    50 EZ
    6 x 50 @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ

    Main sets:

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

    10 x (25 AFAP from dive + 75 EZ) @ 3:00
    -- 2 of each stroke + 2 shooters
    -- calf cramps
    100 EZ

    Total: 2650


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

    Woke up feeling like crap. I have the cold that Teen Fort has had the last few days. Couldn't do the workout I had planned; did some wee sprints instead, which was all I had the energy for. Even forgot my equipment bag. After, I headed to my thyroid for for my 6 month check up. My T4 is down again and my magnesium is very low, both of which likely account for the cramping I've had lately. I take a ton of magnesium, but I am apparently a fast metabolizer and don't absorb it well. I will have to be more diligent about getting magnesium injections.

    On the upside, I checked the SCM relay rankings last night. Our small team did well. The mixed relays I swam with Teen Fort, Speedo and Bob Hansen in the 160-199 age group were 200 medley (#2), 200 free (#2) and 400 medley (#1). Teen Fort was psyched and has started plotting for the Albatross meet. Speedo has not been in the pool for a month, but swears he's getting in later this week. We shall see. One of our other 200 medley relays in the 200+ age group (that I swam with Barb, Gustavo and Tim) was also #5. Go us!

    Updated February 12th, 2013 at 05:43 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/2013

    by , February 12th, 2013 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    1 X 200 kick 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

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

    2 X 100 cruise 1:45
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts