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Swim Workouts

  1. Week 25 - Tuesday

    by , March 26th, 2013 at 09:12 PM (After a long rest)
    Tonight was a stretch swim. I would normally lift weights but decided to just do an easy swim. My shoulder is still a little tight and I just did not feel it tonight.

    Swim
    500 with snorkel
    30 seconds rest
    500 with snorkel
    30 seconds rest
    500 pull with paddles
    30 seconds rest
    5x100 pull no paddles
    30 seconds rest
    100 easy

    Total 2100
    Categories
    Swim Workouts
  2. Tuesday, March 26, 2013

    by , March 26th, 2013 at 04:52 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 67, Water temp 80
    Sunny, humidity at 65%

    Warm Up
    Dryland band stretches 10 min
    1000 REV IMO by 250

    *Set 1*
    2x500 FR on 1:00 rest w/snorkel-fins-agility paddles, right into...
    1x1000 FR on 1:00 rest w/agility paddles, buoy, tube, right into...
    20x50 FR on 1:00 *34

    *Set 2*
    10 Min - talk with the swimmer in the lane next to me

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

    Comments:
    I slept 10 hours last night, which is not so easy for me to do these days. I hope to repeat it again sometime, as it made a huge difference in my day.

    The workout today was mostly technical and recovery. Started out swimming with fins-snorkel-paddles for steady state smooth 6-kick freestyle with partial CU into EVF pull, followed by swimming with paddles-buoy-tube breathing at 3 strokes striving for strong steady pull with hip rotation. Then finally swimming the 50s with no equipment combining the steady smooth 6-kick with strong hip centered rotational pull, breathing mostly at 3 strokes and sometimes each cycle.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/27/2013

    by , March 26th, 2013 at 03:22 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #5
    SCY
    WARM UP:
    2 X 250 4:15
    2 x 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate pace
    #2 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/75 fast
    $$Focus on race finishes$$

    4 X 75 kick 1:50
    1 X 100 swim

    ######RACE PACE SET#######
    4 X 25 :45 First 25 of 100 pace
    1 X 100 swim down 2:15
    2 X 50 1:30 Second 50 of 100 pace
    1 X 100 swim down 2:15
    1 X 100 @ race pace 2:15
    1 X 100 swim down -
    Swim the set twice with a break between rounds. All choice.

    4 X 50 blocks
    25 sprint/great turn and breakout

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  4. Workout 03/26/13: morning

    by , March 26th, 2013 at 10:44 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Kick - Swim (various)
    25 - 100
    50 - 150
    75 - 200
    100 - 250

    100 loosen and out
    (Solo/Rec/1650 yds/30 min)
    ----------------------------

    Kiefer posted this on twitter the other day and it really got me thinking that starting late is better than nothing at all. I sometimes lose motivation when I have time to swim but can't get started on time, so I hope that others out in USMS-land can find some encouragement. Today I planned to get in for 50 minutes or so (after dropping my son off at school), but my daughter was still at home at 8 waiting for her ride to NYC. So, my plans (happily) changed as I was able to spend a few extra moments with her before swimming.

    Spoke with Steve this morning, one of the age group coaches that sometimes swims with our Masters team but also competes. Additionally, he is a ref and just received his USAS level 2 certification for that (although I probably have the terminology wrong), so he is eligible to officiate at a Zones meet. I think that it is really cool that he is getting the additional training, and he might possibly try to go farther and look to officiate for the next trials. He is a retired principal and loves all aspects of swimming, so it has been great getting to know him more these past few years. Needless to say, my swimming time (again, happily) was reduced a tad ...

    Just cranked through the above, somewhat distracted by the moderate construction doing on near the hallway to the showers. Our facility has no "family" changing area, and kids under the age of 3 are not allowed in the lockerroom of the opposite sex, so there have been some issues raised. The Rec is converting a utility room into a family area with a shower (which they were moving into posistion today) to help make the trip in for swimming more enjoyable to all. Since the major construction last summer (that closed the pool for two months), there is storage space on deck that makes this a great option.

    Off to not do too much today, then might give the Sweedish 2:01 a try tonight with the Masters group.
    Categories
    Swim Workouts
  5. 03.26.13 - Tuesday workout

    by , March 26th, 2013 at 09:15 AM (Pete's swim blog)
    Swam w/ Dave. Lots of kick today. Later sets of the kick/stroke set were supposed to be on 1:35 but that was a bit of a stretch for me.

    SCY

    600 Warm up

    Kick/Stroke Set =
    * 2 x [50 slowest kick/50 fastest stroke] - 1:40
    * 2 x [50 medium kick/50 medium stroke] - 1:40
    * 2 x [50 medium kick/50 medium stroke] - 1:40
    * 2 x [50 fastest kick/50 slowest stroke] - 1:40
    * Use all strokes/kicks

    800 Kick stroke set
    50 Easy

    200 Pull - 2:20
    200 Pull - 2:45
    200 Pull - 2:20
    800 Kick stroke set
    50 Easy

    3 x 200 Pull - 2:45, Descend (2:21, 2:15, 2:10)
    800 Kick stroke set
    100 Easy

    3 Rounds of:
    * 6 x 50 Kick - 1:00
    * Descend 1-3
    * Descend 4-6
    * 1:00 Break before #6
    * Round 1 = fly kick, round 2 = flutter kick, round 3 = fins

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  6. Feeling good with the shoulders now

    by , March 26th, 2013 at 07:31 AM (Mixing it up this year)
    Hopefully I am not saying this too soon but my shoulders seem to have adjusted to the change of training from sprint to distance and now I just need to work on getting faster again.

    I know, I know, I am not getting any younger but I will try anyway.

    500 free
    500 free kick w/zoomers

    5x200@3:15 free w/strapless paddles, bouy & snorkle went 3:01, 2:59, 2:55, 2:46, 2:39
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim went 1:45, 1:42, 1:39, 1:35, 1:30

    500 free kick w/zoomers fast pace
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  7. Week 25 - Monday PM

    by , March 25th, 2013 at 09:23 PM (After a long rest)
    The pool was very empty tonight and I found it hard to get going again. I was working on holding my minute per 100 pace just like this morning.

    Warm up
    400 free with snorkel
    4x100 free on 1.30
    4x100 kick with fins on 1.30 holding under 1 min
    6x50 holding 30 on 45
    100 easy

    Main set
    5x100 pull on 1.20
    200 easy
    20x50 holding 30 on 45 with open turn at 50
    200 easy
    5x100 pull on 1.20

    Warm down
    300 easy

    Total 4300

    I managed again to hold the 1min pace, but it was really tough. the open turns make it even harder to hit the time. I am sore tonight and will ice my shoulder again.
    Categories
    Swim Workouts
  8. Week 25 - Monday AM

    by , March 25th, 2013 at 09:11 PM (After a long rest)
    My coach got married on Saturday so this was an uncoached session. I ended up doing another Ptrick Brundage modified workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    16x75 free holding 45 on 1.10
    100 easy

    Main set
    2x(2x150 pull on 1.50, 6x50 fast on 1min, 2x100 pull on 1.30, 8x25 fast on 30, 4x50 on 40) holding 1min per 100 pace

    Warm down
    300 easy

    Total 4700

    I felt stiff and found it hard getting going on the 75s, but managed to hold 1min pace per 100 the entire practice. This is the fastest I have yet been able to hold for a long set.
    Categories
    Swim Workouts
  9. Monday, March 25, 2013

    by , March 25th, 2013 at 07:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Sunny, humidity at 71%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    200 FR as 2(50CU, 25RA/25LA)

    *Set 1*
    3x1000 FR on 2:00 rest, build effort by 200s to 800M pace effort
    #1 w/agility paddles-fins-snorkel
    #2 w/agility paddles-tube-buoy
    #3 no equipment, right into...
    4(6x50 on 1:15) Fast, *33s/32s
    ---200 BK
    ---200 BR as 25K/25Swim
    ---hot shower

    *Set 2*
    2x500 on 1:00 rest, even by 250, *6:40, 6:38, right into...
    2(6x50 on 1:20) w/fins *30-28

    Warm Down
    800 FR/BK EZ
    ---more hot shower
    Dryland band stretches 10 min

    Comments:
    After the great workout on Saturday, went to swim Sunday AM just as easy recovery but after 3000 meters my stomach was cramping and I was cold in the water. The rest of the afternoon and night I was in the midst of feverish stomach bug that eventually subsided by early Monday morning. Sleeping on and off along with consuming water almost non-stop helped me to feel much better in the morning to the point of trying to do the workout. Still must have been slightly warm as the water felt cold to me and I had no energy. I pushed the 1000s, 500s, 50s as best possible and then had enough to skip forward to the warmdown. Will see how tomorrow goes with a hopeful goal of being normal by Wednesday.
    Categories
    Swim Workouts
  10. Workout 03/25/13:

    by , March 25th, 2013 at 04:47 PM (Maple Syrup with a Side of Chlorine)
    Had a good weekend at work. My daughter arrive home safely from Philly and we saw her for a little bit Saturday night. Now her social calendar has her booked for the rest of the week! She was able to snag tickets for the Daily Show and will be going to NYC tomorrow with a buddy. I played basketball last night - total of ten guys and we played 5x5, which is tough in the small gym that we play in. Second game was 4x4 with a sub, then we played 5x5 for the last game. I was there for 2.5 hours!

    Today I was able to sneak out of work early enough to get a lunchtime swim:

    200 Fr/200 Bk/200 IM drill

    500 with snorkel and agility paddles
    1 x 50 kick
    400 RIM
    2 x 50 kick
    300 with snorkel
    3 x 50 kick
    200 back
    4 x 50 kick
    100 IM

    300 with snorkel
    200 Dolphin Dives in Deep then out
    (Solo/Rec/3100 yds/60 min)
    ----------------------------

    Felt good to swim today and the pool was not that crowded. More of a recovery workout again, as my legs are always fried after basketball, and included some socially kicking with one of my old age-group coaches. Bible Study was canceled for tonight, but I am going to meet up with one of the guys for coffee after supper to catch up. The rough plan is to double tomorrow, then swim Friday and Saturday.
    Categories
    Swim Workouts
  11. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 04:46 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25


    swim @ hotel pool


    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ


    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


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

    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 06:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. A struggly day

    Some days at the pool are all-fun-all-the-time, some turn out great once you drag yourself there, and some just seem a struggle from beginning to end. I had one of the last kind this morning. Besides still being painfully sore from Saturday’s 3-hour diving clinic, I had woken up way too early this morning, which gave me ample time to eat breakfast, get some work done, and get sleepy again just as it was time to head out the door. On the upside, I had an friend to share the workout with, and the pool was a decent temperature. This is what I managed:

    800 lcm warmup (400s, 200k, 200p)

    2.5 times thru:
    300 FR swim
    300 FR pull with paddles
    300 FR swim
    200 kick
    [The interval for these was 5:00 mostly, which wasn’t easy today. Somehow my triceps ended up being the sorest part of my body, and it took some willpower to find technique keys to focus on during the swims and pulls instead of simply saying “ow, ow, ow, ow” to myself on every stroke. (Plus I had done that during most of warmup, and it got old). I could just hear the voice of my ballet teacher, who likes to ask towards the end of excruciating barre excercises “You’re not feeling sorry for yourselves are you?” I decided to minimize the self-pity and find some good in this set by focusing on my head position when breathing and on using my legs during the swims.]

    400 warmdown + play

    I would have given a lot for a post-practice hot tub this morning. Alas, that’s not among Riverbank’s amenities yet.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/2013

    by , March 25th, 2013 at 01:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #4
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of 3. Descend only to 85/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free/perfect stroke 2:00

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy

    3500Y
    Categories
    Swim Workouts
  14. 03.25.13 - Monday workout

    by , March 25th, 2013 at 09:28 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Feeling much better today. Definitely had more speed than on Saturday.

    SCY

    600 Warm up

    4 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45, 50 kick/50 swim
    3 x 100 - 1:20
    4 x 100 - 1:30; 25, 50, 75, 100 fly
    100 Easy
    Made 1:18 on the last 100 fly. Had Dave by about a half body length at 75 yards and somehow he caught back up on the last 25. I took a half-stroke a the wall while he glided in and out-touched me.

    4 x 100 IM - 1:45 (1:25, 1:20, 1:20, 1:20)
    3 x 100 - 1:20
    4 x 100 - 1:45; 25, 50, 75, 100 kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15 (1:10, 1:10, 1:10, 1:07)
    Last 4 100s felt really good.

    8 x 25 - :30, Odds no breath, evens easy
    5 x 100 Kick w/ fins - 1st 25 Underwater SDK
    Rest
    200 Free Timed (2:15)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  15. Nasty weather for the outdoor meet YUCK!

    by , March 25th, 2013 at 07:35 AM (Mixing it up this year)
    It was so cold I didn't want to get in at all but I had to set the example for the kids and I swam the 100 breast, only did a 500 warmup that day. no warm down, then had to do a relay. The flyer was in the water when lightening reared its ugly head and they pulled the flyer's out. We were in the lead, rats. I was filling in for a swimmer who got sick from this weather. Saturday night was colder and by the time it started raining and the wind was justing and cold they called the meet. The kids screamed with joy! so did I since I did not want to have to swim 100 breast again for consolation finals. Sunday we got warmup in then the bottem fell out and the thunder started. End of the weekend.

    Had a great hard distance workout today.

    500 free EZ
    500 free kick w/zoomers

    50x50@:55 free #1-24 w/paddles & bouy holding between 40 & 41 #25-50 no equipment holding 43's did set my heart rate off on the last one

    100 free EZ
    100 back EZ
    100 free EZ
    200 free kick w/zoomers

    total 4000 yards
    Categories
    Swim Workouts
  16. 03.24.13 - Saturday workout

    by , March 24th, 2013 at 07:58 AM (Pete's swim blog)
    Whenever I got a little time to get to the pool today, thunderstorms rolled through. Finally got to the pool Saturday night for a solo swim. Pretty boring workout. I was somewhat unmotivated and a little sluggish from donating apheresis Saturday.

    SCY

    1000 Warm up

    500 Free - 6:30 (Made 6:20)
    500 Free - 6:20 (Made 6:20)
    500 Free - 6:10 (Made 6:20 )
    50 Easy
    Usually, I get a little faster as I go but not today. I was going to Pull 3 500s on 6:00, 5:50 and 5:40 but decided to just do a 1650 with open turns @ 500s.

    1650 Pull, Open turns @ 500s (5:56, 5:57, 5:57 - 19:36 @ 1650)
    50 Easy
    Felt sluggish but at least I split it even.

    8 x 50 Kick w/ fins - :50
    4 x 50 Kick br - :50

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  17. Saturday, March 23, 2013

    by , March 23rd, 2013 at 08:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS
    1200 FR as 6(100 CU, 100 DPS) w/snorkel-fins-agility paddles

    *Set 1*
    600 FLY as 4(50DK/bk, 50RA/LA, 50 Swim DPS)
    400 BK as 2(50DA,150 Swim)
    200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    3000 FR as 6(100 Steady/Smooth, 200 Strong, 200 at 800 M pace effort)
    w/agility paddles-buoy-tube
    ---200 BK as 2(50DA, 50 DPS)

    *Set 3*
    2000 FR as 5(100 Steady/Smooth, 200 Strong, 100 at 400 M pace effort)

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

    Comments:
    I swam solo this morning after the FGCU team finished but during the GCST (Gulf Coast Swim Team) session in lane 1. The workout was about 7K meters with no intervals; did 1K of FR drill with a snorkel-fins-paddles, which forces me to use my legs more, 1K of BK-BR-Fly; a great 3k FR pull with tube-buoy-paddles alternate breathing by 3, with viable pacing cycling by 100/200/200s as steady & smooth to near max effort; then a similar 2k FR swim no equipment. Pulling with equipment somehow gives me a mindset and a water-feel that leads to a more balanced FR stroke with better integrated kicking when swimming without equipment afterwards. Felt OK after swimming - not really sore or worn out. GCST Coach Gregg invited me to swim with GCST training swim in Miramar Lakes next Saturday at 10am. What luck!
    Categories
    Swim Workouts
  18. Week 24 - Saturday

    by , March 23rd, 2013 at 05:24 PM (After a long rest)
    This a very slightly modified version of one of Patrick Brundage's workouts based on a broken mile. I was feeling very stiff today which I primarily put down to all the time spent in the spacious confines(not) of an American Airlines plane this week. Both my shoulder and neck were stiff and neither really loosened up. In fact as I write this entry I am icing my right shoulder. I am probably one of the few people who detests a massage but I am contemplating getting a deep tissue massage later today or tomorrow to see if that loosens the rest of my body up. The pace today was good and I think I am starting to get where I need to get to for nationals. I guess time will tell.

    Warm up
    400 with snorkel
    4x100 on 1.30 descending 1-4
    4x100 kick on 1.50
    8x50 on 40 descend 1-4 and 5-8
    8x25 on 30, swum
    #1 DPS
    #2 12.5 fast and 12.5 easy
    #3 12.5 easy and 12.5 fast
    #4 AFAP
    50 easy

    Main set
    All swum with buoy and paddles
    2x50 on 40
    2x100 on 1.15
    2x150 on 1.45
    2x200 on 2.20
    2x150 on 1.45
    2x100 on 1.15
    3x50 on 40
    50 easy

    Warm down
    6x50 on 45 with snorkel working on DPS
    6x100 kick with flippers holding 1 min on 1.30
    100 easy

    Total 4550

    I felt like i went too quick in the warmup holding 1.02-1.03 on the 4x100s, and felt really easy holding 30-31 on the 8x50s. The broken mile in the main set felt good, other than some tweaking of the shoulder every once in a while(usually in and out of the turns). I held 1.02-1.03 pace the whole way and still felt like i could have gone quicker. Considering the stiffness in my body and the general feeling of being jet lagged I am very happy with where I am at right now. I am back in town this week and then I am taking just over a week off work for a swim camp before a three week taper for nationals.
    Categories
    Swim Workouts
  19. 7 Swims in a Row! Friday, March 22

    by , March 22nd, 2013 at 07:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    4 x (100 backstroke kick w/fins, break :10 @ 25 + 100 EZ)
    -- UW 15-20 m each length
    -- @ somewhere between 100 & 200 pace

    5 x 25: dive off side with parachute + 10 fast dolphin kicks & cruise back
    5 x 25: dive off side (no chute) + 10 fast dolphin kicks & cruise back
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- freestyle flip simulation dolphin kicking (rolling from right side to belly)
    100 EZ

    5 x (25 AFAP breast w/fins @ :30 + 25 EZ @ 1:00)
    -- 13s
    100 EZ

    8 x 50:
    odds = scull various w/agility paddles @ 1:15
    evens = free (no paddles), work EVF @ 1:00
    50 EZ

    Total: 3500


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

    Whew, I was tired today after killing it all week in practice. Normally, I would have done a recovery workout, but I opted to work on technique and raw speed since I'm leaving for Barbados tomorrow am. I had planned on going to the gym tonight, but don't have time. I'll probably hit the gym more than usual in Barbados anyway since our hotel has a nice one. I hope I can find the long course pool. It is supposed to be fairly near where I'm staying.

    Off to finish packing! Ready for some sun!
    Categories
    Swim Workouts
  20. Friday, March 22, 2013

    by , March 22nd, 2013 at 02:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Partly Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 CU, 50 DPS) w/snorkel-agility paddles
    200 FR as 4(25 Smooth, 25 strong)
    4x50 FR on :50 *38-37-37-36

    *Set 1*
    5x200 on 3:30, build by 50
    *2:38, 2:36, 2:34, 2:32, 2:32, right into..
    4(6x50 on :50, 1 min rest)
    *(1)37s, (2)37s, (3)37s, (4)36s
    ---200 BK as 2(50DA,50Swim)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    5x200 on 4:00, build by 50, w/snorkel-agility paddles
    *2:32, 2:30, 2:29, 2:29, 2:28, right into..
    4(6x50 on 1:00, 1 min rest) w/snorkel-agility paddles
    *(1)35s, (2)35s, (3)34s, (4)33s
    ---200 BK as 2(50 BK/50 FR DPS)
    ---300 FLY as 2(50DK/bk, 50RA/LA, 50 Swim DPS)

    *Set 3*
    5x200 on 4:00, build by 50, w/snorkel-fins-agility paddles
    *2:25, 2:23, 2:21, 2:21, 2:20, right into..
    4(6x50 on :50, 1 min rest) w/buoy-tube-agility paddles, 3rd stroke breath
    *(1)39s, (2)38s, (3)37s, (4)37s

    Warm Down
    300 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    Did the 200s as build-by-50 with emphasis on the best effort, tempo, steady kick, and long-strong form on the final 50 of each one. The focus was not best possible fast final times, it was even pacing, quality stroke technique with quality effort, and to descend the final time from first one.

    It continues to be a chore to adapt doing LCM swimming, as swimming the 200s with snorkel-fins-paddles takes a lot of concentration to just hold as a best possible stroke technique while legs/arms are aching plus really wanting more air halfway through the 3rd 50 into the 4th 50 with increasing urgency so that the final 50 just cannot end soon enough.

    Even as I whine about this first week of LCM swimming, progress is being made and I really like swimming LCM over SCY. It is fun to pull with the tube-buoy-paddles because it gives my legs a break and is more like the way I swim open water.

    Updated March 22nd, 2013 at 02:56 PM by fdtotten

    Categories
    Swim Workouts