View RSS Feed

Swim Workouts

  1. January 11, 2012

    Warm-up (1100)
    400 swim
    300 kick, flutter/dolphin/back by 100
    400 pull

    Kick Set (700 set / 1800 total)
    8 x 50 @ 1:00 kick 25 underwater/kick 25 easy back
    12 x 25 @ :30 sprint kick, 1-4 back, 5-8 flutter, 9-12 dolphin

    Main Set (2400 set / 4200 total)
    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 3:05

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:55

    4 x 50 @ 1:00 relaxed, count strokes
    3 x 200 @ 2:45

    Wrap-up (400 set / 4600 total)
    8 x 25 @ :40 even 1 breath, odd 0 breath
    200 easy

    *4600 Total*

    ********************************

    The leg cramps started during the fifth 200 and didn't let up, so I only made the interval on the first 200 at 2:45 :-(

    Updated January 11th, 2012 at 09:36 PM by eric.carlson

    Categories
    Swim Workouts
  2. Workout 1/11/12:

    by , January 11th, 2012 at 06:02 PM (Maple Syrup with a Side of Chlorine)
    With the High School team at Rec (scy)

    w/u: 200 Swim/200 Kick/200 Pull + 50 ez

    Tortured the kids with Susan and John's set from yesterday (ala Paul Smith):

    3 x 200's strong - IM first, then free
    #1 @ 3:20, #2 @ 3:10, #3 @ 3:00
    2 x 50's free @ 1:00, :30 rest

    3 x 200's strong - IM first, then free
    #1 @ 3:00, #2 @ 2:50, #3 @ 2:40
    2 x 50's free @ :60, :30 rest

    3 x 200's strong - free (I pulled with buoy)
    all at 2:50
    2 x 50's free @ :60 (I did back)

    50 Ez, then start and turn work (we'll say 200 yards)

    (3000 yards, just under 90 minutes)
    --------------

    The high school team has some fast swimmers, and many more there for the fun of swimming with their friends. One thing both groups have in common is a lack of, shall we say "gumption." I had planned on a set of 10 x 200, but when I saw both slknight and jbs blog about this beauty last night, I knew it would be right.

    The premise was simple - do it all, and if you choose not to swim then do pushups until the next sendoff. I saw many more kids than I would expect doing pushups. We decreased yardage so that making the interval was most important, and went from lanes down to three after the first go through. In the end, of the 48 kids on the team only 4 were eligible to get in on the $10 Subway giftcard that I offered to those who did it all. Scary!

    I certainly didn't want to do those 200 flys (by the way, you Maine-er's rock), so I challenged my lane to start off with IM's. It is a really fun set, and the kids said "I feel like I want to puke - doesn't it hurt you this much, too?" Yup, but I kept pushing the pace during the set - held 2:25's on the frees and 2:40 on the IMs.

    There was another kid that graduated last year from high school that swam at practice today, and he was a good help with starts. The team's coaches were there, and picked up the lanes that dropped out. They really appreciated our assistance (and the fact that I pounded out some yards from the kids). I guess that I had a little better luck than James, which I was happy about - the kids at least paid attention.

    I'll get in another workout tomorrow (I need to log some 100 IM's) before working through the weekend - hope to sneak in a quick swim on Sunday after work if the pool is not too crowded during the family swim time.
    Categories
    Swim Workouts
  3. 01.11.12 - Wednesday workout

    by , January 11th, 2012 at 05:10 PM (Pete's swim blog)
    Woke up to thunder and lightning. Radar confirmed lots of nasty stuff moving through. They probably started at 6:00 or 6:30 but I didn't want to chance it and have to drive 15 minutes there and 15 minutes back for nothing. Decided to go solo today so I started work early and snuck away at 1:00 for a couple hours. Not sure it was worth it. The pool was hot and I just wasn't 100% today. Guess I put more into it when my team is around. Wore a drag suit over my Nike jammer except for the 800 free.

    SCY

    400 Warm up
    6 x 50 - :45
    50 Easy

    800 Free open turns every 200 (2:20, 2:25, 2:25, 2:27)
    50 Easy
    Just couldn't get going at all. Felt like I wasn't grabbing any water.

    4 Times through
    * 200 IM Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard
    50 Easy
    5:00 was way too much time so I dropped it to 4:30 for #2 and #3. Dropped it to 4:00 for #4. Was consistently making 3:30 with moderate effort. First two iterations I did fly for the stroke. That felt pretty good. Was going :35 on the hard ones. Last two iterations I did breaststroke. Not too bad... did :38-:40 for the hard ones. Happy to be going this fast w/ a drag suit on. Kind of the highlight of the day.

    800 Pull open turns every 200.
    This was worse that the 800 free above. Sure, I had a drag suit on but usually I can pull a lot faster. Just out of gas I guess.

    200 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -01/12/12

    by , January 11th, 2012 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The 5:30 group will be doing a birthday swim:
    52 X 100 on 1:30. I'll post another workout for those who don't want to do the 52 100's.

    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick-25 mod/25 fast- 1:15
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke-choice- 2:00
    6 X 50 1:00
    Two rounds with a break between.
    50's: 2 fly/2 back/2 breast

    3 X 400 free 5:20
    Negative split all swims ande descend 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  5. Tuesday, January 10th, 2011 no swim for a while :(

    by , January 10th, 2012 at 08:23 PM (Fast Food Makes for Fast Swimming!)
    NOT A SWIM WORKOUT:


    Sorry to all you blog readers that are missing out on my swimming adventures for the past 4-5 days or so.

    I've been in and out of the hospital with my son, Benjamin, who is an epileptic seizure patient. The seizures originally started when he was 2 years old, but were controlled with medication fairly quickly. After a couple years he was taken off the medication by his doctors to see if he was okay without it, and he was...for a while.

    That turned out to be right about 1 year, and as of a week ago, his seizures have returned in full force again. We've spent last Thurs-Sunday in the hospital, back in Monday morning to the ER (and discharged), then back in again Monday late night (and admitted again) where he still is in the hospital. Seizures are still happening, and everything apparently is being done and/or being tested for.

    We may end up eventually over at Seattle Children's Hospital, and if that is the case, I'll try to meet up with That Guy for a little relaxation practice time if possible.

    I just hope that we can find a resolution for all of this soon. As much as I love swimming, I love my children more, and priorities come first.
    I just hope I don't get too fat during this "off season" out of the pool.

    Thank you to all who have already given me support. We'll be just fine in the end.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/12

    by , January 10th, 2012 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 5 on 1: 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 fast :40
    Choice. Two rounds, short break between rounds.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  7. Tuesday, Jan. 10

    by , January 10th, 2012 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    5 x (5 x 50) @ 1:00
    1-5 = single arm fly
    6-10 = backstroke kick
    11-15 = free w/paddles

    Got about 300 yards into my quality aerobic workout and aborted. I was too gassed.

    300 easy

    Total: 1950

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


    Checked my flog and I've worked out 8 days in a row, including 4 high intensity practices. I should have taken a day off. Even my recovery leggings and a good night's sleep did not do the trick. But I did so little today in EN1 that maybe this effectively will constitute a day off. Hoping to do gym + yoga tomorrow.

    Read about an interesting drill the elite MAC sprinters do. Instead of a drag race from mid-pool, they do 2 summersaults and then sprint to the wall with no breath. I may give that a try! I've also ordered a diving brick. I'm going to use it for some foot speed drills. My equipment bag will be extra heavy now.

    Updated January 10th, 2012 at 06:15 PM by The Fortress

    Categories
    Swim Workouts
  8. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 10:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  9. 01.10.12 - Tuesday workout

    by , January 10th, 2012 at 08:57 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Teresa. Kind of empty today so we all had our own lanes. Pool temp up to 86. Apparently the little old ladies have been complaining that their bath water is too cold. Decided to wear a drag suit all day today. Severly impacted my performance but overall I think it was a good thing. Send-offs weren't too hard to make so I needed to push myself some.

    400 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 stroke/2 kick
    * 400 IM - 6:00 (6:01, 5:55, 5:50, 5:45)
    100 Easy
    First one, my goggles sprung a leak. On my breaststroke pull-outs, they flooded and eventually one side flipped over. Had to stop to clear them. Descended the rest of them but the heat was a killer. Mostly tried to keep Roger from lapping me. He swam a 5:10 on the third one and finally got me.

    100 IM Hard - 1:30 (1:17)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:18)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:19)

    10 x 50 Pull - :50 Easy/Hard (:30-:32)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  10. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 10:21 PM by rxleakem

    Categories
    Swim Workouts
  11. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

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

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/12

    by , January 9th, 2012 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 3:45
    4 X 50 1:15
    4 X 50 1:15
    Two rounds.
    Swim the first group of 4 50's one of each IM order.
    Swim the second group again IM order but swim the 25 fast/25 moderate.

    1 X 200 free 3:15
    1 X 150 free 3:15
    Four rounds.
    150's: Swim them fast and negative split each one.

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  13. January 9, 2012

    Warm-up (1500)
    500 free, 400 kick, 300 pull, 300 drill/free/back/free by 25

    Main Set #1 (2600 set / 4100 total)
    Inspired by a comment in pwb's [ame="http://forums.usms.org/showpost.php?p=257721&postcount=7"]Week starting January 2nd, 2012[/ame]

    2 x 100 @ 1:50, 3 x 100 @ 1:40
    1 x 200 @ 3:00, 3 x 100 @ 1:35
    1 x 200 @ 3:05, 3 x 100 @ 1:30
    1 x 200 @ 3:10, 3 x 100 @ 1:25
    1 x 300 @ 5:00, 2 x 100 @ 1:20
    100 easy

    Main Set #2 (850 set / 4950 total)
    Inspired by a set from [ame="http://forums.usms.org/showpost.php?p=250896&postcount=408"]Tall Paul's 08.19.2011[/ame] workout

    6 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    5 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    4 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    3 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    2 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    100 easy

    50 easy

    *5000 Total*

    ********************************

    The second main set was supposed to be kicking with fins, but I cramped up on the first 25 and no amount of stretching or massaging could keep the cramps away. I should probably keep the kicking early in the workout.

    I thought I could probably make the 100s at 1:25 but not the ones at 1:20, but I put them anyway in to see where I am. I was pleasantly surprised to make both, ~1:15 and ~1:17. Nice surprise!

    Updated January 10th, 2012 at 10:51 AM by eric.carlson

    Categories
    Swim Workouts
  14. January 6, 2012

    Warm-up (1500)
    2 x (150 swim, 150 kick, 150 IM drill)

    8 x 50 w/fins @ 1:10
    odds = 25 underwater / 25 easy free
    evens = 25 easy free / 25 underwater

    4 x 25 fist drills @ :40
    4 x 25 free, build pace but maintain stroke count @ :30

    Main Set (2700 set / 4200 total)
    3 x 200's strong #1 @ 3:15, #2 @ 3:10, #3 @ 3:05
    4 x 50's stroke @ 1:00
    easy 100 kick

    3 x 200's strong #1 @ 3:05, #2 @ 3:00, #3 @ 2:55
    4 x 50's stroke @ :55
    100 easy kick

    3 x 200's strong #1 @ 2:55, #2 @ 2:50, #3 @ 2:45
    4 x 50's stroke @ :50
    100 easy kick

    Wrap-up (800 set / 5000 total)
    12 x 25 @ :40
    #1: relaxed, count strokes
    #2: 200 pace, hold same stroke count
    #3: max speed, hold same stroke count

    12 x 25 @ :40 (odd 1 breath, even 0 breaths)

    200 easy

    *5000 total*

    ****************************

    The kicking in the warmup was *much* more difficult than I thought. Amazingly, I made it through the entire workout without serious leg cramps.

    Updated January 9th, 2012 at 02:46 PM by eric.carlson

    Categories
    Swim Workouts
  15. January 6, 2012

    Warmup (1800)
    300 free, 300 stroke
    4 x 100 @ 1:45, swim gentle descend
    4 x 100 @ 1:40, kick w/fins dolphin/flutter by 25
    8 x 50 @ 1:00, 2 x (1 easy free, 2, 3, 4 IM order)

    Main Set #1 (800 / 2600 total)
    8 x 100 @ 1:35 1-3 kick descend, dolphin/flutter by 25, 4 easy swim

    Main Set #2 (1200 / 3800 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (~3:56, ~3:58, ~3:57)
    6 x 50 recovery 1st at "base", add 0:05 to each

    Wrap-up (500 / 4300 total)
    12 x 25 @ :30 (2, 1, 0 breaths per 25)
    200 easy

    *4300 total*

    Updated January 30th, 2012 at 12:44 PM by eric.carlson

    Categories
    Swim Workouts
  16. January 2, 2012

    300 swim, 300 kick, 300 pull

    6x75 @ 1:20 (kick/drill/swim by 25)

    3 x
    • 200 swim @ 2:55
    • 4x25 @ :45 (underwater sprint kick with fins)

    50 easy

    3 x
    • 200 swim @ 2:50
    • 4x25 @ :45 (drills)

    50 easy

    6x50 @ :60 (odds: back/free, evens: breast/free)

    300 pull (5/9/7 breathing by 50)

    12x25 @ :30 (2, 1, 0 breaths per 25)
    50 easy

    *4200 total*

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Categories
    Swim Workouts
  17. January 1, 2012

    2012 yard swim (0 - 1000 @ 14:25, 1001 - 2000 @ 14:10)
    12 x 100 @ 1:30 1-6 pull, 7-12 kick w/fins
    12 x 50 swim @ :45
    12 x 25 hypoxic

    * 4100 *

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Categories
    Swim Workouts
  18. Mon Jan 9th, 2012 scy

    by , January 9th, 2012 at 12:44 PM (Ande's Swimming Blog)
    Mon Jan 9th, 2012 scy

    Missed Sat & Sun

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler
    beside Max, Larry, Kellie, & Nate

    Warm Up
    assigned 900
    did 600 (200 sw 100k)

    Main Set

    20 x 75, in groups of 5's
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on 50
    4) k on 1:00

    1000 fr

    20 x 75, in groups of 5's,
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on :50
    4) k did 300 straight went 3:42

    8 x 25 on 35
    odds fast
    evens no breath


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  19. 01.09.12 - Monday workout; challenge day

    by , January 9th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Teresa and Dave. Wore Aquablade Jammer. Warm foggy winter morning. Foggy mainly because they set the pool temp at 85. Not ideal conditions for 7 x 100 on 1:10.

    450 Warm up

    6 x 50 - :45
    2:00 Break
    7 x 100 - 1:10
    100 Easy
    Dave drafted off me and Teresa drafted off Roger. Started on a 1:07 which is about where I wanted to be. Left a bit early and came in at 1:08 on the second 100. Third 100 was 1:11... touch and go. Roger was slowly falling behind so I was pretty much on my own at this point. Dug deep and got a couple seconds back on #4. From here on out, I just took a breath at the wall and pushed off; didn't really go at the 1:10 send off. 1:09 on #5 and #6. Finished with a 1:08 and had 4 seconds to spare. Definitely had at least one more in me. Look forward to next week.

    4 x 100 - 1:30 #2-#4 1st 25 fly
    Wore my drag suit for this and promptly took it off afterwards. I wasn't really out of breath but my arms were shot after the 7 x 100s
    1:00 Break
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 Fly
    8 x 100 Up/Down Kick - 1:30 (:05)
    50 Easy
    Made first 100 fly... and the second (75 fly/25 free) which meant I needed to go up to another 100 fly . After that, things went downhill fast. Ended up going 100, 75, 100, 75, 50, 25, 50, 25 fly. Then 50, 75, 100, 75, 50, 25, 50, 75 kick.

    75 Fly/225 Free - 4:30
    50 Fly/250 Free - 4:15
    25 Fly/275 Free - 4:00
    1:00 Break
    300 Free - 3:45 (made 3:35 - kind of disappointing - looking for 3:30 - but I was really tired at this point)
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:02, 1:01, 1:00, 1:01, 1:03)
    * 50 Pull - :50
    Kind of blew up on the last one.

    100 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  20. Workout 1/8/12: I'm a little more than useless

    by , January 8th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - first Sunday dip since last April

    w/u:
    200 FR/200 BK
    4 x 100 FR Pull with buoy on 1:30
    4 x 50 kick on 1:00

    50 easy before my first ever LT set swiped from qbrain:
    10 x 50 on 3:00
    - did 3 FR, 1 Fly, 1 Back twice through, with 5 deep water bobs between swims
    - 26.72, 26.94, 27.31, 28.94, 29.50, 27.12, 26.81, 27.06, 29.88, 29.63

    50 ez before a long 300 w/d
    (1900 yards, 80 min)
    ---------------------

    Our pool is open on Sunday's during the winter, and after being sore from yesterdays d-day I decided I would use the "extra" day today to do the LT set. Wow - what was I thinking?! At least I have a short day at work tomorrow - I see an afternoon nap in the works.

    I usually see Kevin during the lunchtime and master's swims, and today he came in during the w/u and took interest in what I was planning to do. Good thing - every time I finished a 50 he asked what the time was, and he swam FR when I did the first backstroke. Again, so good to have an accountability partner in the water, which is still hovering at 85.

    I noticed on the 3rd free of the LT set that I was not finishing my pull, so I worked to keep up rotation on the following ones. I started to feel the pain after the fly, and it just kept getting worse, just like q said it would. My heart rate did not drop too much, and after the last one I felt as crappy as I did after the 10K this summer. I didn't hurl today, though.

    I did a slow warmdown to stretch out, then came home and collapsed on the floor for about 5 minutes before hoping the chair to blog. We are heading to the sister-in-law's house for a birthday party. I am hoping to crash on the couch and sleep during a football game if there is still one on.

    I am glad that I did this, because it felt good to just push though the pain and crummy feeling. I will be looking to swipe some more stuff from q leading up to spring champs season - I am interested in joining his gridge with James for the 50 free

    Updated February 17th, 2012 at 09:36 PM by rxleakem

    Tags: lt 50's
    Categories
    Swim Workouts , LT sets