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Swim Workouts

  1. Wed. Double, Feb. 6

    by , February 6th, 2013 at 05:25 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular ex, 15 min
    extreme angle iso squat w/10 lb DB, 5:00
    explosive free push press on cable machine, 40 x 3 x 40
    leg abductors, 130 x 3 x 6
    power wheel roll outs, 3 x 15
    flutter kicks on bosu with ankle weights -- wow! adding 10 lbs made this much harder
    standing long jumps, 10
    resisted track start jumps on cable machine, 50 x 1 x 10
    explosive leg press, 195 x 3 x 15
    med ball slams, 2 x 10


    Swim/SCY/Solo:

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

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    3 x (broken AFAP 100 w/fins + 300 EZ)
    -- 10 second break @ each 25
    1 = back, 48
    2 = free w/sm agility paddles & 100 breathing pattern, 47
    3 = evil w/sm agility paddles, 56 flat
    -- the paddles make the push offs/streamline slower, but I liked them on evil for power

    Total: 2250


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

    Feel better today! I didn't have time for my usual 90 minute swim, but still feel like I got some quality work in. I was a bit tired from yesterday's effort, but wanted to get some speed work in because I am having PRP tomorrow on the elbow/shoulder/neck. Actually, not conventional PRP. I am doing a new treament called Plasma Lysing, which is the newest innovation. They take the super-concentrated platelets and, instead of injecting them to the injured sites, they lyse the growth factors out of the platelets and freeze them overnight. The idea is that by only injecting the growth factors (instead of the other stuff in the plasma), they accelerate stem growth more quickly. I went in for the blood draw today. They took 240 ml., so I am planning a recovery workout tomorrow. I'm sure I'll just be kicking on Friday.

    Teen Fort asked me for a workout today. I told her to do one my HIT workouts. She said they're too complicated and too hard. hahaha

    Updated February 6th, 2013 at 05:50 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Tuesday 2/5/13

    Tuesday 2/5

    AM Crossfit + SCY and PM SCY

    Crossfit:

    warm-up:
    2:00 for each of the following:
    rowing machine
    handstand/dip hold position (1:00 each)
    double unders
    planks (1:00 front, :30 each side)

    W.O.D.:
    For time:
    3x
    7x thrusters @ 65 lbs
    7x pull-ups
    17x mountain climbers

    3x
    5x thrusters @ 65 lbs
    5x pull-ups
    15x mountain climbers

    3x
    3x thrusters @ 65 lbs
    3x pull-ups
    13x mountain climbers

    Final time: 6:46

    AM swim:

    200 swim
    200 kick w/ board FR/BR by 25
    200 pull w/ buoy 25 scull/75 swim
    200 kick w/ board FR/BR by 25
    200 PINK (2:11)
    100 EZ

    Total: 1100

    PM swim:

    500 swim
    8x100 @ 1:40 k/sw/dr/bld I.M. order in sets of 2

    3x
    300 @ 4:00 pull w/ buoy + paddles + snorkel (hold HR under RED)
    4x25 @ :30 15M burst kick under H2O
    4x75 @ 1:15
    odd: 25 surf kick/50 DPS
    even: 25 surf kick/50 FAST

    4x25 @ :30 V.S.
    50 EZ

    6x50 @ 1:30 GOAL 200 FL PACE (29.0, 29.1, 29.5, 29.4, 29.7, 29.0)

    200 EZ

    Total: 4050

    Updated February 6th, 2013 at 05:04 PM by Calvin S

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/2013

    by , February 6th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:30
    2 X 50 stroke 1:00/1:30
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

    12 X 100 free swim or pull
    4 on 1:30
    4 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  4. 02.06.13 - Wednesday workout

    by , February 6th, 2013 at 10:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Meredith and Danny. First day of taper. Kind of feels weird walking away from the pool and not feeling beat up. Kept around 2K today. Lots of fast 25s with lots of rest.

    SCY

    600 Warm up

    200 IM, 12.5 kick/12.5 stroke

    6 x 25 shooters - 1:00 (2 front, 2 back, 2 flutter)
    50 Easy

    6 x 25 IM Order no free - 1:00
    50 Easy

    6 x 25 Burst to 15M, cruise - 1:10
    50 Easy

    10 x 25 Fast, IM Order - 1:15
    100 Easy

    4 x 100 w/ fins - 5:00 AFAP
    * #1 - :15 rest @ 75
    * #2 - :15 rest @ 50
    * #3 - :15 rest @ 50 & 75
    * #4 - :15 rest @ all walls
    Made these on :54 - :56 subtracting out the rest

    Did a little turn work and out.

    (2150 Total)
    Categories
    Swim Workouts
  5. Week 18 - Wednesday AM

    by , February 6th, 2013 at 08:58 AM (After a long rest)
    Another long one today. This is becoming a trend. I am fighting either allergies or a head cold, either way I am congested. I am also struggling to sleep which adds more tiredness to the equation. With all that said today was a good workout.

    Warmup
    400 free
    6x50 drill free(3x50 catchup, 3x50 finger drag) on 45
    400 free with snorkel
    2x400 IM on 6 mins swum, kick, swim, drill, swim

    Main set
    4x(3x100 free on 1.10, 3x100 IM on 1.20)
    10x50 snorkel concentrating on catch and pull on 40

    Warm down
    400 easy

    Total 5200

    I held all the times on the main set. Free ranged from 1.05-1.07 and the IMs were mainly 1.15s. I also did 15 minutes on the swim bench and did 5 sets of 20 pulls, and I added two bands of resistance for good measure.
    Categories
    Swim Workouts
  6. my distance seems to be good today

    by , February 6th, 2013 at 07:34 AM (Mixing it up this year)
    With the 1650 on tap friday I am feeling like it might be an ok swim. Hopefully I won't screw it up by moving wrong or pushing too hard tomorrow.

    Using the strapless paddles tends to be more like normal swimming than when I use my red catalyst paddles.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/snorkle, strapless paddles & bouy went 3:05, 3:02, 2:59, 2:56, 2:50
    200 streamline kick on back w/zoomers
    200 fashion model back kick w/zoomers
    200 back alt 25rt arm/25lt arm
    200 back for time went 3:19
    200 EZ free
    2x50 from block dolphin kick out to 15m "I MADE IT! TWICE!"
    100 EZ

    Total 3200 yards
    Categories
    Swim Workouts
  7. 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.
  8. 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
  9. 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
  10. 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
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/2013

    by , February 5th, 2013 at 12:33 PM (Sarasota Y Sharks Masters GOLD 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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)
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    Swim Workouts