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Swim Workouts

  1. Week 20 - Friday

    by , February 22nd, 2013 at 12:05 PM (After a long rest)
    I felt awful this morning. I was tight and sore during the warm up and I felt sluggish the entire workout. Today was really a tough workout too which did not help. I have a meet tomorrow and feel like skipping(I wont) since we are not only swimming through the meet but I am getting whooped in the pool. I felt a little sorry for myself this morning and some praise from the coach at the end on the 75 set really helped.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    600 free with snorkel
    10x50 on 40 holding 32.5's
    100 easy

    Main set
    3 x (50 AFAP on 1 minute, 100 AFAP on 2 minutes, 200 AFAP on 3.30) 30 seconds between sets.
    100 easy
    2x200 overkick with snorkel
    10 x 75 with flippers on 1.45, alternate kick, swim

    Warm down
    200 easy

    Total 4200


    I went 27s on the 50's, 57-58 on the 100's and 2.01-2.03 on the 200s. It was not so much the times that I was most disappointed about but rather how i felt. I had no strength and just all around felt bad from the first stroke to the last stroke. I went 39-40 on the 75 kick with flippers, and 33-34 on the free. The last 75 swim I went 32.
    Categories
    Swim Workouts
  2. Thursday (legs & sprint) & Friday (mish-mash rehash)

    by , February 22nd, 2013 at 10:40 AM (Mixing it up this year)
    The pool is still on the upper side of legal temperature 82 but is tollerable compared to earlier in the week.

    Thursday was so busy I forgot to post my mostly leg focused with a bit of sprint work so here it is:

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    8x25@:45 burst & cruise
    2x200@6:00 free kick w/board went 4:38 and 4:36 my legs burned on this
    200 breast kick

    5x100@1:45 free w/snorkle & strapless paddles went 1:28, 1:26, 1:25, 1:21, 1:19

    200 free easy

    total 2700 yards


    Todays workout was easier in some ways and harder in others:

    500 free
    500 free kick w/zoomers

    5x100@2:00 fly as 25 rt arm/25 lt arm/25 kick/25 swim w/zoomers went 1:43, 1:41, 1:39, 1:35, 1:31
    300 free kick w/zoomers

    5x100@1:45 free w/strapless paddles, bouy & snorkle went 1:28, 1:26, 1:25, 1:23, 1:21
    300 free kick w/zoomers

    8x25@:05RI as front scull drill, middle scull drill, hip scull drill, under water recovery free w/snorkle
    200 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  3. Thurs, Feb. 21, 2013 7:00-9:00pm

    by , February 22nd, 2013 at 02:07 AM (Fast Food Makes for Fast Swimming!)
    A much much better night. No back nerve pinching issues like I had yesterday, so I went at it. Also the high school boys (all 3 of them) came back and made the fast lane like it used to be in the fall. Intense workout.


    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK w/ long fins @ 1:25
    I left my short ones at home so I borrow from the YMCA supply. Long fins make the kicking soooooo easy.
    (1000/2000)

    10 x 100 Free Pull @ 1:40 (went 1:03-1:05s)
    I led these, but had I gone slower I would've had Jared right on me
    (1000/3000)

    Main Set (Super 500s - IM Style)

    4 x Super 500s @ 9:00
    • All 25s are Sprint, the other distances are relaxed, or in our case with the H.S. boys...Sprint also!!
    • Take :10 rest between each distance
    • 25 Free
    • 50 Fly
    • 25 Free
    • 75 Breast
    • 25 Free
    • 100 Back
    • 25 Free
    • 75 Breast
    • 25 Free
    • 50 Fly
    • 25 Free

    We were coming in just a bit under the 8:00 mark, so had about a minute rest on each. I was sandwiched between the leader Jared, and another kid Alex the whole set. Depending on the strokes it was interesting, but neither of the 3 of us were going to slow down for the others to get by.

    100 EZ
    (2100/5100)

    6 x 50 Free @ :45 into
    6 x 50 Free @ :40 into
    6 x 50 Free @ :35
    just make them.
    This was tough, I led the group, but Jared was right on me. He is a 4:52 500 Freestyler from last week's H.S. State meet, but since he led the IM set, I volunteered for this one.
    (900/6000)

    800 Free cooldown

    -------------------------------
    6800 Yards


    Tomorrow the team is going to work on their relays and exchanges for the Champs meet which is another week away, but John will have 2 lanes available for those of us not going to Champs to have a real workout.

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

    Then on Saturday is the team's annual Swim-A-Thon. John has told the group that no one will be "going for any records", etc. etc. on the swim, and that he'd prefer that most take all of the 2 hours to swim their 5000 yards.



    I'm not going to get a record, but the group of boys I swim with can still bring it in around an hour anyway swimming "EZ", so I'm going for my <1 hour swim for the 5000 yards. I'm not going to go crazy though if the lane conditions don't allow me to go fast though, I still have respect for my teammates.

    *** If anyone would like to donate to my team's swim-a-thon efforts, feel free to send me a private message, and I can give you the information on how to donate.
  4. Workouts 02/21/13: am and pm

    by , February 21st, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    little ladder fun (straight through):
    KICK SWIM
    25 -- 50
    50 -- 75
    75 -- 100
    100 -- 125

    Fun with Vertical Kicking:
    4 x VK into 50 FR FAST
    - :20, :30, :40, :50
    - held 31's for the 50's

    200 Loosen and out
    (Solo/Rec/1600 yds (+150 VK)/35 min)
    ---------------------------------------------

    Short swim this morning. My wife took a fall shortly after I got home on the ice outside the back porch and sprained her wrist and is now sporting some lovely bruises as well. I'm spoiling her pretty good for the rest of the day

    Before lunch my son took his learners permit test and passed! He even drove to the dump for his first recycling run, and did ok. He is tall (like 6'5" - 4 inches taller than me), so thanks to my sister we are on the hunt for a '78 two door civic that we can "modify" for him like Hightower in Police Academy!


    (True story - my mom tutored Bubba Smith at MSU in math)


    Before supper I had some more time and did:

    - 200 FR/200 BK/200 IM drill

    5 x 50 on :40 FR with snorkel
    5 x 100 on 2:00 kick with board and snorkel
    4 x 50 on :45 IMO
    4 x 100 on 1:30 FR with agility paddles (desc 1:08 -> 1:02)
    3 x 50 on :50 FR pull with buoy
    3 x 100 on 1:40 IM
    2 x 50 on 2:00 FAST (:27, 28)
    2 x 100 on 2:00 back flutter kick
    1 x 50 on 2:00 FAST(:26)
    1 x 100 EZ, convincing the lifeguard to not kick us out since no family swimmers there)

    150 loosen and out
    (Solo/Rec/3000 yds/60 min)
    -------------------------------

    Found that alternating 50/100 set in a drawer, and noted that I did them on a 2:00/100 base. Amazing to look back a few years and see improvement and a drop in base. Picked the same idea, but mixed up the intervals and swimming.

    Off to make some strawberry shortcake for the family then early to bed. I'll be dry through the end of the weekend due to work, but I was able to get some basketball sneaks this afternoon (for $45) so I am ready for hoops on Sunday!
    Categories
    Swim Workouts
  5. Thursday, February 21, 2013

    by , February 21st, 2013 at 07:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    4x100 FR on 1:45 as 50 K/Scull,50 Swim DPS-6, snorkel
    4x100 FR on 1:45 as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, 4SDK, Hypoxic-2 per/25

    *Set 1*
    5x150 FR on 2:10, DPS-6, desc effort each 150 by 50, snorkel, agility paddles
    *1:50, 1:45, 1:41, 1:40, 1:40, then right into...
    5x100 FR on 1:30, DPS-6, negative by 50
    *1:08, 1:07, 1:07, 1:07, 1:06
    ---300 BK as 50DA/50

    *Set 2*
    300 DK w/bd
    300 Fly as 4(25RA, 25LA, 25 Swim) w/snorkel
    300 Fly as 25 DK/bk, 25 Swim w/SDK-6, strong DPS-6
    4x50 Fly on :30 rest as 25/3K-Fly, 25 Fly w/SDK-6, strong DPS-6

    *Set 3*
    200 BK K/SDK-8
    300 BK as 50DA/50SDK-6,DPS-6
    300 BK AS 25k/SDK-8, 25SDK-6,DPS-6
    4x50 BK on :30 rest as 25SDK-8/Strong DA, 25SDK-6,Strong DPS-6

    *Set 4*
    200 BR Kick/bd
    200 BR Kick/snorkel
    400 BR as 25K, 25DPS-6, w/snorkel
    4x50 BR on :30 rest as 25 double pulldowns, 25 strong DPS-6

    *Set 5*
    16x25 on :20 rest, IMO by 4 each stroke
    85-90% quality effort with relevent DPS, SDK, and Hypoxic-1/2

    Warm down
    1000 FR DPS ABPT

    Comments:
    Moderate recovery and base aerobic session with focus on stroke form, SDK, DPS, some hypoxic. Water temp much better today!...and if the same tomorrow, there will be excellent potential for quality swimmming.

    When looking at recent videos for Fly and Breast, I saw too much over-swimming ie, undulation, head motion, forward extension resulting in feet out of the water. Made adjustments towards simplification and flatter stroke form. My lower back is flexible and I need to remember not to over lift the hips with the undulation.
    Categories
    Swim Workouts
  6. Thursday, Feb. 21

    by , February 21st, 2013 at 05:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    3 x (3 x 50) @ :10-15 RI
    1 = front scull
    2 = caterpillar fly drill
    3 = RA/LA fly
    8 x 25 back shooters @ :45
    50 EZ

    Main sets:

    3 x (3 x 100 w/fins & agility paddles @ 2:00 + 50 @ 1:00)
    1 = 75 smooth free @ 1:00 + 25 free @ 100 pace @ 1:00
    2 = 75 smooth back @ 1:00 + 25 back @ 100 pace @ 1:0
    3 = 75 EZ flutter kick w/board @ 1:00 + 25 @ 100 pace @ 1:00
    50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    5 free (10s), 3 evil (13 flats)
    100 EZ

    Total: 3400

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

    I'm marginally better today, but still hacking with low energy. Damn virus! But at least I managed more AFAP 25s today. I thought about going to the gym, but plyos seemed way too taxing.

    Interesting article on wrestling exclusion fallout: http://www.bloomberg.com/news/2013-0...-olympics.html

    Analysis of Orlando Grand Prix: http://www.usaswimming.org/ViewNewsA...5042&mid=12660. I hope Lochte's new show isn't absolutely horrible.

    Updated February 21st, 2013 at 06:09 PM by The Fortress

    Categories
    Swim Workouts
  7. 02.21.13 - Thursday workout

    by , February 21st, 2013 at 02:40 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Sprint day! Another of Leslie's workouts. Not as much yardage but hurts just the same.

    SCY

    600 Warm up

    4 x 100 - 2:00, odds IM drill, evens IM kick
    4 x 50 - 1:00 Descend to 200 pace
    50 Easy

    8 x 25 SDK w/ fins - :40 (odds on back, evens on front)
    50 Easy

    8 x 25 IM Order x 2 - :40 burst 15m, cruise
    50 Easy

    3 x (50 stroke Smooth + :10s rest + 25 stroke @ 100 pace + :15s rest + 50 stroke AFAP) - 2:30
    * Did 1 each of fly/back/br
    50 Easy
    3 x (50 Smooth + :10s rest + 25 @ 100 pace + :15s rest + 50 AFAP) - 2:30
    * All three rounds free
    200 Easy

    3 x 25 fly kick w/ fins - :40, hard
    3 x 50 fly kick w/ fins - 1:00, easy
    3 x 75 fly kick w/ fins - 1:45, hard, rest :10s @ each 25
    2 x 100 br kick - 2:00

    200 Cool down

    (3600 Total)
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -02/22/2013

    by , February 21st, 2013 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 up tempo :30
    1 X 100 easy

    8 X 75 kick 1:45--last 25 fast--
    1 X 100 swim

    2 X 100 from the blocks @ race pace
    1 x 100 swim

    4 X 300 4:00
    4 x 200 2:40
    Pull freestyle. Descend each distance 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  9. Thu Feb 21st, 2013 SCY

    by , February 21st, 2013 at 01:29 PM (Ande's Swimming Blog)
    Thu Feb 21st, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info


    Whitney Coached
    6:00 - 7:30 dove in around 6:04ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Kellie, & Marcio
    Beside Todd, Tyler, Pat, Larry & Gull

    Warm up
    900

    Main Set

    5 x 200 on on 2:15 make it
    went 3rd behind Chris & Jim
    made it

    200 easy

    5 x 150 on 1;45 make it
    made it

    200 easy

    5 x 100 on 1:05 make it
    flipped into my 4th & 5th but made it

    200 easy

    5 x 50 on 32.5 make it
    made em

    6 x 150
    done 25 fast from a dive
    100 easy
    25 fast from a push

    then I kicked a little

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  10. Wed, Feb. 20, 2013 7:00-9:00pm

    by , February 21st, 2013 at 02:32 AM (Fast Food Makes for Fast Swimming!)
    I tweaked my back somehow over the past day. Not sure if it was from the dives at the end of last night's practice, or from something at work today, but I was a bit tender during the later half of my workday. I injured my lower back working as a laborer at a saw mill when I was about 23 years old, and I've had issues off and on with it since then. Lower back pain sucks, and I'll probably have to be careful about it for quite a while.

    I decided to try out swimming tonight, just to see how it felt, with plans to vacate if the pain was there. No pain, but I just took it easy...no fin dolphin kicking today, all freestyle, and "slow" swimming in place of the broken fast efforts.

    Warmup:

    600 (25 Free/25 V-sit scull)
    (600/600)

    12 x 100 Kick w/ fins
    3 @ 1:25, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10
    I did 12 x 50 Flutter Kick w/ board EZ while the kids worked hard.
    (600/1200)

    Main Set = Circuit Set (5 stops)

    Lane 6:
    3 x Broken 200 Free @ 5:00 w/ :15 rest @ each 50
    I was around 2:05-2:10 for my add-up times. Just cruising.

    Lane 5:
    6 x Broken 100 Choice (did all Free) @ 2:30 w/ :10 rest @ each 25
    Around 1:00 or so on these

    Lane 4:
    2 x Broken 400 IM (did 400 Frees) @ 7:30 w/ :20 rest @ each 100
    I was going around 1:08s per 100 on these. My back was beginning to loosen up a bit now so things were much better. Still wasn't going to push anything.
    (2000/3200)

    Deep Tank Stage 1:
    15 x cross pool Sprints @ 1:00
    (~200/3400)

    Deep Tank Stage 2:
    15 min. of vertical flutter kicking w/ arms hugging yourself

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

    ~3400 Yards of 90% easy efforts today. I left the pool not tired at all compared to normal.
  11. Wednesday 2/20/13

    Wednesday 2/20

    AM and PM SCY

    AM swim:

    500 swim
    8x50 @ :40 D1-4 in pairs

    2x
    6x25 @ :35 pull w/ buoy only FAST
    200 @ 3:00 pull w/ buoy AE
    6x25 @ :35 swim w/ paddles FAST
    200 @ 3:00 swim w/ paddles AE w/ 6 beat kick

    200 EZ

    Total: 2500

    PM swim:

    500 swim
    10x100 @ 1:45 odd: kick, even: scull/sw/dr/sw

    2x200 @ 2:20 pull w/ buoy only **

    100 EZ

    Total: 2000

    ** Winter storm moving through the Little Rock area caused the whole city to be on edge. To appease anxious parents, the club coach sent everyone home early.
    Categories
    Swim Workouts
  12. Week 20 - Wednesday pm

    by , February 20th, 2013 at 10:12 PM (After a long rest)
    This continued the long evening workouts with some high intensity. The last set was a little interesting and I came close to blacking out on the very last 100 in the last set.

    Warm up
    1000 with snorkel
    2x500 free with snorkel

    Main set
    3x(400 on 4.40, 300 on 3.24, 200 on 2.10, 100 on 1.01) 30 seconds rest between sets.
    100 easy
    8x100 kick with fins on 1.30 holding under 1 min

    Warm down
    200 free

    Total 6100

    On the main set I made all the paces but on the last set took 10 seconds between each swim. I felt like rigormortis set in during the 2nd set, but kept pushing. I did back kick on the 8x100 and went 56 on the first and then held 57 until the last one and then went back to 56. It took me at least 2 or 3 minutes to catch my breath and feel like the world had stopped spinning.
    Categories
    Swim Workouts
  13. Workout 02/21/13:

    by , February 20th, 2013 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    Had a great night of basketball on Sunday, stayed for a tad over 2.5 hours and was really sore on Monday. Pool was closed due to the holiday, so I did not get in until today.

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

    Go two times through with snorkel:
    - 200 FR with agility paddles
    - 100 kick with board
    - 300 FR pull with buoy
    - 30 sec rest

    8 x 75 on 1:15
    - 25 of

    (tweeted from swim outlet)
    - 25 stroke strong IMO (ends up being 200 IM)
    - 25 DPS FR

    Broken 1000 (done on 1:30/100 base):
    - 3 x 100 (1:06,08, 09)
    - 4 x 150 (1:49, 50, 52, 51)
    - 2 x 50 (:32, 31)

    200 Dolphin Dives in the Deep with snorkel
    (Solo/Rec/3600 yds/60 min)
    ---------------------------------

    Despite some sore legs, I felt really good in the water. Didn't have a real plan in the beginning, but wanted to try that drill so added that into some 75's. I wrote for the team to do either a broken 1650 (or 1000) on Tuesday night, so in order to not offend GregJS I attempted the 1650 but ran out of time (sorry, dude).

    In sad news, it looks like the top secret Western Mass meet will be nixed due to lack of participation. Bummer. It was designed as a meet for newbies, really laid back, but only eight people ended up sending in registration forms. Maybe next year?

    Updated March 9th, 2013 at 12:00 AM by rxleakem

    Categories
    Swim Workouts
  14. Wednesday, February 20, 2013

    by , February 20th, 2013 at 06:11 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 83, 100% water clarity.
    Sunny skies, humidity at 67%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    4x50 on :45 as strong steady DPS-6 (6 cycle count)

    *Set 1*
    3(4x100 FR 85% on 2:00, 1:00 rest) DPS-6
    *1:09-1:07-1:06-1:06, 1:06-1:06-1:06-1:06, 1:06-1:05-1:05-1:05
    ---300 BK as 50DA/50

    *Set 2*
    6(2x50 FR 85% on 1:00, 1:00 rest) DPS-6/6.5
    *33/32, 32/31, 31/31, 31/31, 31/31, 30/30
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6(2x100 FR 85% on 1:45, 1:30 rest) DPS-5/6, snorkel, agility paddles
    *1:05/1:05, 1:05/1:05, 1:04/1:04, 1:03/1:03, 1:03,1:03, 1:03,1:03
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    4(4x50 FR/fins 85% on :50, 2:00 rest)
    *30-29-29-29, 29-28-28-28, 29-29-28-28, 29,28-28-28
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    6x100 FR 95% on 2:30, DPS-6.5/7
    *1:02, 1:01, 1:00, 1:00, 59, 59
    ---300 Fly/BK as 25DK,25BK-K,25DPS-Fly, 25DPS-BK

    *Set 5*
    4(5x25 FR 90% on :45, :30 rest) Hypoxic 1, DPS-6
    *1-15)14s, 16-20)13s, foot touch timed

    Warm down
    400 FR/BK EZ ABPT

    Comments:
    Race (not base) pace as 85% effort FR training with DPS integration. Set 5 speed work focus on efficiency. Warm water is distracting and makes me feel more tired.

    Updated February 20th, 2013 at 09:22 PM by fdtotten

    Categories
    Swim Workouts
  15. Wed., Feb. 20

    by , February 20th, 2013 at 05:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 @ :15 RI
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP kick w/fins & board + 75 EZ) @ 3:00
    -- 11s

    1 x 50 AFAP fly w/fins, 23 high
    150 EZ
    -- felt god awful

    4 x (50 @ 100 pace w/fins + 100 EZ) @ 4:00
    fly (26), back (25 high), breast (30), free (24)

    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ

    Total: 2850


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

    Still suffering from malaise. Not even really sure I should be swimming, but I do feel a bit better after swimming than before. I really don't have any AFAP in me right now. I fear that, like Wookiee, this will last a full two weeks. At least I got in the pool. Going to the gym seemed too hard today; hopefully, I can get there tomorrow.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -02/21/2013

    by , February 20th, 2013 at 04:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM 1:50
    6 X 25 fast :40 #6 on 1:20
    Four rounds.
    25's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    10 X 100 free
    #1 on 1:30
    #2-4 on 1:25
    #5-7 on 1:20
    #8-10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  17. 02.20.13 - Wednesday workout

    by , February 20th, 2013 at 11:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. I'm riding this taper to it's bitter end. Another good day despite wearing a drag suit. Hope it doesn't go away.

    SCY

    600 Warm up

    200 Free - 3:00
    4 x 100 - 1:30 Convert free to IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:10) Base stroke free, start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Base stroke free
    50 Easy
    Did this a couple weeks ago. Back then, I was happy to recover enough to make it back to 100 fly on #11. Problem was that I missed the interval and barely recovered at by #16. Today, I made 100 fly on #11 with a couple seconds to spare. I held the pace on #12 (75 fly/25 free) and then recovered on #13 (50 fly/50 free). By #15, I was ready to go 100 fly again... and made the interval. And I'm wearing a drag suit now. Starting to wonder if I slightly missed the taper.

    75 fly/225 free - 4:30
    50 fly/250 free - 4:15
    25 fly/275 free - 4:00
    1:15 rest
    300 free - 4:00 (3:37)
    50 Easy

    5 rounds of:
    * 100 Hard pull - 1:20 (1:05s-1:07s)
    * 50 Easy pull - :50

    500 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  18. Wed Feb 20th, 2013 SCY

    by , February 20th, 2013 at 11:03 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

    Swam: Fri, Sat, Mon & Tue but not Sun
    Lifted: Sat & Tue

    Whitney Coached
    6:00 - 7:30 dove in around 6:03ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Mike, Ned, Kellie, & Marcio Colin, Larry & Gull

    Warm up
    assigned 1200, did around 800

    Main Set

    50 Drop out set Kick
    Start at :60
    Interval Drops 1 sec after each repeat
    I kicked with a board till around 45 then switched to no board, went down to 38

    600 done 100 fr mod 50 stroke fast

    50 Drop out set done 25 no free (bk) 25 fr
    Start at :60
    Interval Drops 1 sec after each repeat
    went down to 32, & heard her say go so I should have done one more

    100 easy fr

    200 k easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  19. Week 20 - Wednesday am IM

    by , February 20th, 2013 at 09:40 AM (After a long rest)
    I had another rough sleep night last night. I woke up around 1.30am with lots of things rattling around related to my upcoming saudi trip. I must have fallen asleep again around 3am and when the alarm went off at 4.30 It was hard getting up. I was a little sluggish in the warm up but got going and the lack of sleep did not affect me too bad. I suspect I will be tired tonight.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    6x200 IMs descend 1-3, 4-6 on 2.50

    Main set
    8x50 breast on 50
    4x100 fly with flippers on 1.20
    3x200 back on 2.45
    10x50 free on 35
    10x50 with flippers on 30

    Warm down
    400

    Total 4500

    I went 2.25 on the 200s which I was really happy with, and then pretty comfortably made the 50s on 35 holding 32-33. The 50s with flippers were tough and I missed a few but just turned and went again. After about 6 I was off a couple seconds on the send off but got back on for the last 4. This is the first time I have made this set. Short swims with flippers I always find tough and in particular my legs always burn. The lactic acid build up in the legs combined with more time under water somehow make this much harder than it should be.

    Updated February 20th, 2013 at 03:40 PM by StewartACarroll

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    Swim Workouts
  20. No energy today and yes another day of hot water

    by , February 20th, 2013 at 08:30 AM (Mixing it up this year)
    I succumbed to the hot water and just floated down my lane for many laps. Besides I needed a recovery day since I pushed yesterday.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy and snorkle holding 1:28's
    300 breast kick
    8x25 breast pull w/zoomers
    100 free EZ

    Total 2600 yards
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    Swim Workouts