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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. Week 17 - Saturday

    by , February 2nd, 2013 at 04:50 PM (After a long rest)
    I was hurting pretty bad last night after yesterday's workout. Beat, is the only word that really described how I felt. Today was my birthday(43) and I felt much better. My wife(who really should be nominated for saint hood due to her ability to look after her three kids - my daughter, my son and me) brought me breakfast in bed. As the morning went on I felt much better. Even my English premier league team, Arsenal, won. I had an early lunch and headed to the pool. I took one of Pat Brundages workouts and adapted it.

    Warm up
    400 free with snorkel
    6x50 catchup drill

    Main set
    All done with bouy and agility paddles
    100 on 1.10
    200 on 2.20
    300 on 3.30
    400 on 4.40
    500 on 5.50
    500 on 5.50
    400 on 4.40
    300 on 3.30
    200 on 2.20
    100 on 1.10

    Warm down
    300 done in 50 back, 50 free

    Total 4000

    I always seem to feel better pulling and held 1.03 pace again. Unlike yesterday this was much easier. I was excited to hold 5.15 and then 5.12 on the two 500s. The extra rest on the longer sets felt great too. I feel a little tightness in my right shoulder so will take some ibuprofen at home.
    Categories
    Swim Workouts
  6. Trying to get it in before the kids meet

    by , February 2nd, 2013 at 03:18 PM (Mixing it up this year)
    A desent workout, stronger than expected.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy long and strong went 2:50, 2:46, 2:45, 2:44, 2:41
    300 breast kick
    300 catchup at hips w/snorkel
    400 drills

    Total 3000 yards
    Categories
    Swim Workouts
  7. Sat., Feb. 2, 2013 8:00-10:00am

    by , February 2nd, 2013 at 02:11 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    Insane Kick Set: (I used long fins today...had to just to make the intervals!!)

    4 x 100 SDK on back @ 1:20
    3 x 100 SDK on back @ 1:15
    3 x 100 SDK on back @ 1:10 (made the 1st one, missed the other 2)
    (1000/1600)

    Main Set:
    I had a lane to myself, so I modified the set today and did bonus yardage

    4 x 200 IM @ 5:00 MAX REST [4 x 300 IM @ 5:00] held just under 4:00
    1:00 extra rest
    4 x 200 Stroke @ 5:00 MAX REST [4 x 300 Back @ 5:00] held 4:05s
    1:00 extra rest
    4 x 200 Free @ 5:00 MAX REST
    [2 x 400 Free Pull @ 5:00] went 4:30/4:32
    [1 x 300 Free Pull @ 5:00] went 3:30 I knew I had to move over to combine lanes for the incoming workout group...
    [1 x 200 Free @ 5:00] went 2:10

    200 EZ
    (3900/5500)

    Team then went to deep tank to do:
    16 x cross pool sprints ~12.5 yards @ 1:00
    I did 4 Rounds of:
    • 75 Free Pull @ 1:00 (:49/:50s)
    • 50 Free Pull @ 1:00 (:35s)
    • 25 Free Pull @ 1:00 (whatever)


    After that I joined the group for the final 4 cross pool sprint 12.5s @ 1:00
    (650/6150)

    250 EZ cooldown

    -----------------------------
    6400 Yards
  8. Saturday, Feburary 2, 2013

    by , February 2nd, 2013 at 10:52 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 48, pool at 78, 100% water clarity.
    Sunny sky with humidity at 42%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    2(250 FR K, 250 FR S/snorkel) build 250 100-100-50
    8x25 FR on :30 Rest, Fast Kick with Fast EVF Scull
    4x50 FR on 1:00, 2(12.5 Fast K/Scull, 12.5 Strong FR Swim)
    6x12.5 FR Bursts on :20 rest, 1-3-5 K/Scull, 2-4-6 FR Swim

    *Set 2*
    250 DK
    6x50 Fly on :15 rest, as 2(12.5 DK, 12.5 DK/Scull) w/snorkel
    300 Fly DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST w/snorkel
    6x12.5 Fly Bursts on :20 rest, 1-3-5 DK/Scull, 2-4-6 Fly Swim

    *Set 3*
    250 BR K
    5x50 BR on :30 rest, steady tempo

    *Set 4*
    2(4x12.5 Bursts on :30 RI, 1:00 Rest)
    a round each of FR, FLY,

    Warm Down
    400 FR DPS ABPT, 200/snorkel, 200/without

    Comments
    No paddles, lots of band stretching before-during-after, fast sculling with kick.
    Categories
    Swim Workouts
  9. Fri, Feb. 1, 2013 7:00-8:30pmish

    by , February 2nd, 2013 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    Had a "sub" coach tonight...just one of our assistants. John is off at the H.S. boys district meet this weekend watching his son and the others swim this weekend. We had strict orders to follow the written workout, and any deviations or whining about it would be noted by the assistant. <-- that'll be us on Monday when John is back.
    The practice actually went along pretty well, and was a tough one.


    Warmup:

    300 Free
    6 x 50 Kick w/ board @ 1:10
    6 x 50 Free Pull @ :50
    (900/900)

    10 x 100 Kick w/ fins (25 "core kick", 25 SDK, 25 core kick, 25 Str. Flutter Kick) @ 2:00
    (1000/1900)

    Main Set: he gave us each set as we went along, so we didn't exactly know what was coming...though I had a hunch after a bit.

    10 x 100 Free @ 1:30 (held 1:10/1:11s)

    2:00 rest

    10 x 100 Free @ 1:20 (held 1:09/1:10s)

    2:00 rest

    10 x 100 Free @ 1:10 (1:07/:09/:09/:09/:09/:12/:08/:08:/:07/:06)
    (3000/4900)

    This was basically the end of practice at 8:30pm...we did do some bucket pulling relays and a 400 cooldown as well, but that was it.

    -------------------------------
    5500 Yards


    The first 5 100s of the last set were touch n go after #1. I missed #6, and knew it about halfway through that I wasn't going to make it. So for #6, I ended up going @ 1:20, then dropped back to the 1:10 interval for the last 4 of them.
    The other 2 girls in my lane didn't make any of them after #1. They did swim them all, and managed to stay out of my way as I was coming which was nice. It was a good set...just not something my body was truly ready for tonight. With my change of job at work, I'm walking a lot more now around a huge packing line, so my body is tired. Have to work at 5:00 in the morning, and will see if we can get the job done so I can make practice at 8:00am as well!
  10. Workout 02/01/13:

    by , February 1st, 2013 at 07:47 PM (Maple Syrup with a Side of Chlorine)
    Feling a bit better, but still clogged up from the neck up. Had a meeting at the corporate office this morning, stopped by my wife's grandma's house on the way home to visit, then got to the pool for a swim:

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

    4 x 100 on :10 SR with snorkel
    - odds = kick with board
    - evens = FR with agility paddles

    Go four times through:
    - 2 x 25 on :05 SR (odds = underwater SDK, even ez FR)
    - 50 FAST IMO by round, into
    - 100 FR stroke/stretch
    - :10 SR bwt round

    200 BK with agility paddles, talked to a tri guy looking for stroke helps
    4 x 50 on :15 SR with snorkel and pull buoy, fast turnover focus
    2 x 100 with snorkel, dolphin dives in deep
    200 loosen and out
    (Solo/Rec/2600 yds/55 min)
    ---------------------------------

    Still not pushing the intervals too much until this head cold clears up, but it felt really good to get into the water. I am now off for a week from work; plan to do come projects around the house (not too many, I hope ) and visit Emma in Philly for a few days. Tom, when does the group meet at Ridley on Thursday or Friday, and can I drop in?

    **Breaking news ***
    Harvard meet info (March) is now posted. See thread here: http://forums.usms.org/showthread.ph...and-22-24-2013
    I am trying to get the weekend off to compete, but since my boss is on vacation the chances of this happening are near zero.

    Updated February 1st, 2013 at 09:03 PM by rxleakem

    Categories
    Swim Workouts
  11. Friday, February 1, 2013

    by , February 1st, 2013 at 06:41 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 57, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%
    Solo, coach Chuck on deck for Set 1,2&3

    Warm up
    200 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x100 Kick IMO by 100
    4x50 FR Swim on :50; 33-32-32-30

    *Set 1*
    5(4x100 on 1:15, 1:20, 1:30, 1:40, 1:15) 1:00 rest per round

    1. on 1:15 - 1:09, 1:09, 1:08, 1:07 HR130
    2. on 1:20 - 1:07, 1:07, 1:06, 1:06 HR160
    3. on 1:30 - 1:06, 1:06, 1:06, 1:05 HR170
    4. on 1:40 - 1:05, 1:05, 1:04, 1:03 HR180 (took xtra min rest before round 5)
    5. on 1:15 - 1:06, 1:07, 1:07, 1:06 HR180

    300 BK DPS ABPT
    400 Fly DPS DR/Swim
    300 FR DPS ABPT w/snorkle/agility paddles

    *Set 2*
    6(3x50 on 40, 45, 50, 40, 45, 50) 1:00 rest per round

    1. on :40 - 33/33/32
    2. on :45 - 32/31/30
    3. on :50 - 31/30/30
    4. on :40 - 32/32/31
    5. on :45 - 31/31/30
    6. on :50 - 30/30/29

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim
    200 FR DPS ABPT

    *Set 3*
    500 FR for time, no dive
    First 100 cannot be faster than 1:10, total time 5:45 or better

    1. 1:10.4
    2. 1:08.3
    3. 1:08.1
    4. 1:07.0
    5. 1:06.9 (5:40.7)

    300 BK DPS ABPT

    *Set 4*
    1000 FR Steady State Swim, breath 3rd stroke
    300 Fly as 25RA/25LA/25Swim w/snorkle

    Warm down
    400 FR DPS ABPT

    Comments:
    Pace control 100s & 50s FR on variable intervals, 500 FR for time w/slowest 100 first. Before 500TT, did band stretches, drank water. No speedwork today, will do bursts and short FAST swims over the weekend.

    Updated February 1st, 2013 at 07:02 PM by fdtotten

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/2013

    by , February 1st, 2013 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-second 50 fast- 2:15
    1 X 100 swim

    2 X 75 1:30
    4 X 25 fast:40 #4 on 1:20
    Four rounds. Round 1 fly, 2 back, 3 breast 4 choice/no free

    3 X 200-negative split- 3:00
    4 X 50 descend 1-4 1:00
    Two rounds, pulling freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Fast Fri Feb 1st, 2013 scy

    by , February 1st, 2013 at 03:39 PM (Ande's Swimming Blog)
    Fast Fri Feb 1st, 2013 scy

    Days Till SC Zones

    went to Lady Gaga last night in Houston, it's 170 miles from my house
    we got home at 2 am then I woke up at 5:40 am to go to fast friday

    Whitney Coached
    6:30 - 8:00 dove in around 6:32
    SCY UT Swim Center main pool, north end
    Swam with Mike David, & Pat
    Beside Tyler Todd, Keith, Chris

    Warm up
    swim till 6:18
    dove in 1st which rarely happens

    Main Set

    10 x 50 on 1:00
    odds fast evens easy right into

    5 x 100 on 2:00
    2 fast 1 easy 2 fast right into

    10 x 50 on 1:00
    odds fast evens easy right into

    5 x 100 on 2:00
    2 fast 1 easy 2 fast right into

    10 x 50 on 1:00
    odds fast evens easy right into

    rested several minutes
    100 K no board from a dive
    went 1:02

    did flutter kicking with a board
    10 x 25
    odds easy evens fast



    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  14. Wek 17 - Long friday

    by , February 1st, 2013 at 01:11 PM (After a long rest)
    This was a wooping. I got back from DC at around 10pm and did not get home til closer to 11pm. The alarm came early but I felt good in the warmup. The main set was a 4200 yard high quality long set, that absolutely tore me up.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    1x100 on 1.03
    6x100 on 1.20
    2x100 on 1.03
    5x100 on 1.20
    3x100 on 1.03
    4x100 on 1.20
    4x100 on 1.03
    3x100 on 1.20
    5x100 on 1.03
    2x100 on 1.20
    6x100 on 1.03
    1x100 on 1.20

    Warm down
    300 easy

    Total 5000

    I held most of the 1.03s but then struggled on the first of the next set on the 1.20s. This hurt like nothing I have done in my comeback to date. With that said I felt good I did it. I am going to sleep all day tomorrow.
    Categories
    Swim Workouts
  15. Long Course Friday and a well rounded one at that

    by , February 1st, 2013 at 08:06 AM (Mixing it up this year)
    Today I actually started off my warmup much faster than usual. Decided to do a little of everything but found the fly really difficult today, backstroke was strong and fast, free was average and breast well it's there.

    500 free
    500 free kick w/zoomers at moderate pace

    100 Fly this was flat and hard, just couldn't get my rhythm
    200 Back awesome went 3:15
    300 Breast survived
    400 Free stead swim

    200 back kick streamline w/zoomers
    200 back kick fashion model w/zoomers
    200 Fly as 50rt arm/50lt arm/50 kick/50 swim w/zoomers
    400 free w/snorkle maintain a 6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  16. Thurs, Jan. 31, 2013 7:15-9:00pm

    by , February 1st, 2013 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    I had to copy this today, because it's by far my biggest GTD month to date.

    My Go The Distance 2013 Progress

    71.19 miles swum (=125,300 yards, =114,574 meters).

    And I did this on 23 days of swimming, 21 workouts, and 2 days with swim meets (so not as much yardage those days). 8 days off from the pool, so I am semi-normal.
    That's an average of over 5400 yards per day accomplished! Not bad. I just did the math, and had I swum every day of the month at this average, I'd have cleared 95 miles...but I'm not that crazy.

    ------------------------------------

    We had our awards ceremony (started at 6:30) from the meet last weekend, coach talked about everyone who swam and gave us our ribbons. It's nice how he does that for all the swimmers and their parents. At these awards meetings, he always talks about my work ethic and how much I push the kids in practice on a daily basis even getting into my upper 30s, and mentioned how my times are getting faster and faster all the time still.
    I'm glad he thinks highly of me, rather than just being the "old guy" in the lane.

    On to the workout.


    Warmup:

    600 (25 Free/25 V-Sit Scull)
    6 x 300 Kick w/ fins @ 4:30
    (2400/2400)
    I trailed in the lane for the kick set, and I'm not sure what the leaders were doing, but they couldn't figure out the clock or the yardage very well. We were on the 4:00, 4:15, or 4:30 for the set. The other lanes were having problems as well, and coach John wasn't too happy about it...so gave a brief "The Talk."


    Main Set: 8 times thru (150, 50, 50, 50)

    John had a chart on the board that was interesting to follow, but it was one long rotating IM set, with lots of sprinting efforts. Tiring. No rest between rounds, just stay on the interval.

    Round 1 & 5:


    • 150 Free @ 2:30
    • 50 Fly SPRINT @ 1:30
    • 50 Back SPRINT @ 1:30
    • 50 Breast SPRINT @ 1:30


    Round 2 & 6:

    • 150 Fly @ 3:00 <-- this sucked with 6 in the lane!!
    • 50 Back SPRINT @ 1:30
    • 50 Breast SPRINT @ 1:30
    • 50 Free SPRINT @ 1:30


    Round 3 & 7:

    • 150 Back @ 2:45
    • 50 Breast SPRINT @ 1:30
    • 50 Free SPRINT @ 1:30
    • 50 Fly SPRINT @ 1:30


    Round 4 & 8:

    • 150 Breast @ 3:30
    • 50 Free SPRINT @ 1:30
    • 50 Fly SPRINT @ 1:30
    • 50 Back SPRINT @ 1:30


    (2400/4800)

    After Round 4, most of us including me were just beat up. At least those who were actually sprinting all the 50s!! I could tell who wasn't, 'cause they were all having a good time while on the wall.

    400 Cooldown

    --------------------------------
    5200 Yards
  17. Thursday 1/31/13

    Thursday 1/31

    AM Crossfit and PM SCY

    Crossfit:

    For time:
    31 overhead squats @ 45 lbs
    31 lunges
    31 air squats
    31 supermans
    31 long jumps
    31 wall balls @ 20 lbs
    31 hang cleans @ 75 lbs
    31 knees to elbows

    Final time: 10:14

    PM swim:

    800 swim (200 FR/100 FL kick on back)

    2x
    2x200 @ 2:30 pull w/ buoy only
    3x150 @ 2:10 STRK/FR/STRK by 50 (1 FL, 2 BK)
    4x75 @ 1:30 25 surf kick/25 under H2O kick/25 FAST FL

    Total: 3100
    Categories
    Swim Workouts
  18. Thursday, Jan. 31

    by , January 31st, 2013 at 08:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
    50 RZ
    5 x 50 caterpillar fly drill w/agility paddles @ 1:10
    50 EZ
    12 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    6 x 50 burst + cruise @ 1:15
    75 EZ

    2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
    75 EZ

    1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
    150 EZ

    4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
    -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
    100 EZ

    Total: 2900 -- I forgot something, can't remember what


    Drylands:

    Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

    RC/scapular ex, 20 min

    2 x through:
    captains chair leg raises, 20
    long arm crunches, 50
    flutter kicks on bosu, 100
    power wheel roll outs, 15
    plate swings, 10

    stretching & foam rolling, 20 min


    +++++++++++++++++++++++++++++++++++++++++++

    My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/2013

    by , January 31st, 2013 at 04:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 kick 4:15
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 kick -
    1 X 100 easy swim

    1 X 100 fly 2:00
    4 X 50 back 1:00
    1 X 100 back 2:00
    4 X 50 breast 1:10
    1 X 100 breast 2:10
    4 X 50 free :50

    2 X 75 kick 1:45
    8 X 50 kick 1:00
    1 X 100 swim

    5 X 300 Pull 4:30
    #1: cruise
    #2-3: negative split
    #3-4: 200 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  20. 01.31.13 - Thursday workout

    by , January 31st, 2013 at 03:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Aundrey. Backed off the yardage today with slight right shoulder pain. Might have been from pulling yesterday without warming up first. Going to take it easy until I know it is better.

    SCY

    600 Warm up
    200 IM, 12.5 kick/12.5 swim
    2 rounds of:
    * 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
    50 Easy
    8 x 25 -:40, IM order; Odds build, evens fast
    50 Easy


    4 x 25 drag race shooters - 1:00
    50 easy
    4 x 50 - 1:30(?) :10 fast kick at wall + flip turn + build to mid-pool + fast flip turn mid-pool + 25 fast + 12.5 cruise to wall
    100 easy
    4 x 25 w/ankle straps - 1:00 dive + strong SDK to 12.5-15m + cruise
    50 easy
    4 x 25 - 1:00 dive + AFAP SDK to 12.5-15 m + cruise
    50 easy
    4 x 50 - 1:30 :15 egg beater at wall + 25 br + 25 easy
    50 easy
    4 x 50 - 1:30 :15 fast VK w arms over head + :5 rest + 25 burst + 25 easy
    100 easy
    8 x (25 AFAP + 75 easy stroke) - 2:00 (did fly, br, br, free)


    200 Cool down

    (3550 Total)
    Categories
    Swim Workouts