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Swim Workouts

  1. Wednesday, August 17, 2011 5:00pm

    by , August 17th, 2011 at 09:53 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    300 Free Pull
    5 x 100 IM @ 1:40

    Main:

    4 x 175 Free @ 2:30
    Goal was to try to hit my best 200 Free time be the end of it. (Best time = 1:54)
    (went 2:01, 1:59, 1:57, 1:56)

    100 EZ

    Pull Set:

    1 x 500 Free Pull @ 6:00 (went 5:40)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 300 Free Pull @ 3:45 (went 3:20)
    1 x 100 Free Pull (went 1:02)
    all those add up to an 11:07 1000 time. Nice!

    100 EZ

    100 Free "all out" - went :59

    I was hurting on this one. My legs were burning, and my calves were trying to cramp off each wall I pushed off. After the 50 I backed off a little so I wouldn't have to quit from cramps. Still hurt like hell.

    100 EZ and out.
    ---------------------
    3100 Yards in 50 minutes

    Time to start focusing on the distance training for the next month or so. I don't want to get killed too badly at my next couple competitions. Especially my next one in the 5K OW over in CDA, Idaho.
  2. Sarasota Y Sharks Masters 5:30 AM Workout -08/18/11

    by , August 17th, 2011 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    15 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30
    3 kick 20 2:15

    2 X 50 moderate 1:00
    1 X 100 fast 2:30
    Four times through, all choice

    8 X 50 kick 1:15
    build each 50

    1 X 200 IM 3:30
    1 X 300 free 4:15
    Four times.
    Descend both IM and free 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. Wed Aug 17th 2011 scy

    by , August 17th, 2011 at 11:59 AM (Ande's Swimming Blog)
    Wed Aug 17th 2011 scy

    7:00 a.m. this Saturday I'm going to do a
    Postal 10k. Wish me luck.
    Anyone have any suggestions?
    here's how my last one went:
    Sat May 30th, 2009 LCM Swam a 10k
    I hope to do better and not make the mistakes I made.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue camo jammer
    swam with Nate
    Beside Emory, Chris, Korey,Tyler, Marcio, &
    Mike

    WARM UP
    1400 easy 50's & 100's

    Main SET: scy

    4 rounds of:

    3 x 200 fr on 2:40 85% effort right into
    8 x 25 on 0:30 odds easy evens fast
    100 easy on 3:00

    held 200's on 1st 2 rounds under 2:11
    held rounds 3 & 4 at 10k pace
    except for R4 #3
    was 2:01 did 150 2 beat kick, 50 6 beat kick

    ~ ~ ~

    Then did 500 warm down
    easy smooth 50's on 40

    Updated August 17th, 2011 at 07:13 PM by ande

    Categories
    Swim Workouts , Planning
  4. Hour of Power - Wed. workout

    by , August 17th, 2011 at 09:12 AM (Pete's swim blog)
    These workouts originated before I started swimming a couple years ago. Some advanced high school kids were swimming some extra laps with the masters but they were only allotted one hour. In an effort to cram as much as possible into that hour, the "hour of power" was born. The hour of power is just 4000 yards in one hour broken up by 100s on a 1:30 pace. Today we took a break so it ended up being and hour and 4 minutes... but breaks are optional. Roger wants to bring this back for our M/W/F workouts. Here is today's:

    400 Warm up

    (for each 100 free, replace 25 free w/ 25 kick)
    100 Free - 1:30
    100 IM - 1:30
    200 Free - 3:00
    200 IM - 3:00
    300 Free - 4:30
    300 IM - 4:30
    400 Free - 6:00
    400 IM - 6:00

    50 Easy

    took off drag suit

    (for each 100 free, replace 50 free w/ 50 kick)
    400 IM - 6:00
    400 Free - 6:00
    300 IM - 4:30
    300 Free - 4:30
    200 IM - 3:00
    200 Free - 3:00
    100 IM - 1:30
    100 Free - 1:30

    200 Cool down.

    (4650 total)
    Categories
    Swim Workouts
  5. Tuesday, August 16, 2011 4:30pm

    by , August 16th, 2011 at 10:34 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick
    200 Free Pull
    10 x 50 @ :50 (25 Fly drill/25 Free)

    Tom Patterson's LCM set from the other day (swum in SCY of course)

    10 x 150 Juggling IM @ 2:30
    1) 150 Fly
    2) 100 Fly, 50 Back
    3) 50 Fly, 100 Back
    4) 150 Back
    5) 100 Back, 50 Breast
    6) 50 Back, 100 Breast
    7) 150 Breast
    8) 100 Breast, 50 Free (I did 150 Free)
    9) 50 Breast, 100 Free (I did 150 Free)
    10) 150 Free

    By the middle of the backstroke portion I was done...my legs were just crap. The breaststroke wasn't much better, that's why I went to all free for the last 3 150s.

    10 x 100 Free Pull @ 1:20

    I thought that maybe I could throw on the paddles and buoy and power through this but I had nothing left. I had a hard time holding 1:12s on these. After the first 5 I tried to pick it up a bit, but could only get down to maybe 1:10s.

    100 EZ and outta there!
    ----------------------
    3600 Yards in an hour

    I really felt the 3 days off from the water today. I just couldn't get into my strokes, and was a little exhausted. My diet choices probably aren't the best for an athlete trying to be his best either, but the junk food tastes soo good, and it's easy to come by on lunch break from work. Wayyyy to hard to just make a PB&J sandwich at home.
  6. Tue Aug 16th 2011 scy

    by , August 16th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Tue Aug 16th 2011 scy

    When I arrived at practice today in the parking garage, my rear passenger side tire was hissing, but I left to swim and sure enough when I was done and back at my car the tire was flat. At least I was in the shade.

    Did a tiny double yesterday
    showed up noon practice around 12:30 &
    did 2 rounds of 5 x 200 on 3:00
    held faster paces than I did in the a.m. work out

    Got a couple team notices from Whitney which are at the end of this post

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore FS II legs
    swam with Max
    Beside tyler, Todd, Larry, Chris, Korey, & Mike

    WARM UP
    did 900
    had weird accident in warm up, i was swimming freestyle and the guy in the lane beside mine swimming breastroke kicked my right forearm as I was doing a pull. I still hurts and think it might bruise.

    Main SET: scy

    4 rounds of:

    4 x 200 fr on 2:50 82% effort right into
    4 x 50 on 1:00 done 25 fast IM order, 25 easy
    1:40 break

    held em all under 2:11 most 2:09 or better
    tried to stay true to 82%
    went 2:02 on last one in 4th round

    2 x 200 on 2:30 cruise


    Emails from Whitney:

    From: Whitney Hedgepeth
    Sent: Sunday, August 14, 2011 11:26 AM
    Subject: [txla-masters] Masters information


    Team,

    I wanted to take a few minutes to personally thank everyone for being a part of the Longhorn Masters program. I am very proud to be your coach and Iím grateful to all of you for being active members of the program. I believe we have one of the best and most diverse programs in the country. In order to keep our program operating at this high level, it is necessary for us to make a few changes this year. It is critically important that we have up to date information on all swimmers and that everyone is registered with USMS to limit liability. Because we have seen cost increases across the board, it was unfortunately necessary for us to restructure the workout schedule and raise the fees by 3% for the first time in over 5 years. I hope you can understand that sometimes change is necessary to maintain the elite program we have all grown to love and expect. I have looked at other programs in the area and with 11 swim practices per week for $72/month and the option for a 10 swim/$100 punch card our program is still the best value around. In addition, we have access to one of the best facilities in the country and I hope we have some of the best coaching around. Thank you for your continued support and please let me know if there are ways we can continue to maintain the quality of our program.

    Each year, we have swimmers on the team that accomplish amazing feats in competition. We have many of the top triathletes and swimmers in the country as part of our program. I wanted to highlight some recent examples of this excellence. Please congratulate your training partners the next time you see them.

    I would like to congratulate Larry Wood, Don Murff, and Jim Sauer on their great performances at the Masters Nationals at Auburn.

    Don 70-74 age group
    1st 50 free
    1st 100 free
    1st 200 free
    1st 50 back
    2nd 200 IM
    4th 50 breast

    Larry 55-59 age group
    2nd 800 free
    2nd 400 IM
    3rd 200 free
    5th 400 free
    7th 200 IM

    Jim Sauer 50-54 age group
    1st 200 IM
    1st 400 IM
    1st 100 fly

    Also, I would like to congratulate(sorry so late) the two World Record setting relays from Longhorn Aquatics Masters

    400 free relay
    Tyler Blessing
    Ande Rasmussen
    Mike Varozza
    Chris Eckerman

    400 medley relay
    Chris Eckerman
    Todd Bartee
    Tyler Blessing
    Mike Varozza

    Katy Dooley has the Catalina Channel Swim coming up on Sept 2nd. The swim starts at midnight and is 21 miles long. Good luck Katy we know you will be awesome.

    Lastly, I want to say how much I appreciate everyone's participation and how much I enjoy getting to know everyone. I do tend to ask many questions about your life (just because I care) and I give you crazy glances into my life. These interactions make it fun for me and I hope give you a sense of community as well. I think it is one of the things that helps set our program a part from others and keeps people coming back as often as they can.

    I hope to see all of you continue to work out at Longhorn Aquatics.

    Sincerely,

    Whitney Hedgepeth

    ~ ~ ~

    From: Whitney Hedgepeth Sent: Monday, August 15, 2011 7:53 PM
    Subject: [txla-masters] more masters stuff

    On Saturday, August 20th those swimmers who want to do a 5k or 10k postal swim will have the opportunity. It will be long course and you can start at 7:00 am and we have the pool until 10:00 am. You will need to provide your own timer and counter. Otherwise, we will have a normal 7:30-9am workout on Saturday.

    Starting next week, Mon August 22nd
    all M W F mornings will be 6:00-7:30 am and
    T TH will remain 6:30-8:00am.

    I hope this will allow more people to get in some practice before work.

    See you at the pool.

    Whitney

    p.s. Great job this morning.
    There were 46 of you who did the 20x200 or 175 or 150. Way to go.

    ~ ~ ~
    Blog readers:

    Should I go postal this Saturday or do the regular work out?

    If I go postal, should I do the 5 or 10k?

    How should I prepare for it between now and Saturday?
    Anyone got any tips?


    My last 2 LCM postal swims:

    Sat May 30th, 2009 LCM Swam a 10k today

    Sat June 6th 2009 swam a 5k this morning


    Did 2 Postal Hr Swims in Jan 2011, & 1 in 2009:

    Sun Jan 23rd, 2010 Went Postal

    Sun Jan 30th 2011 HR Postal Swim take 2

    1 hour postal swim January 24th, 2009

    Updated August 16th, 2011 at 04:21 PM by ande

    Categories
    Swim Workouts , Planning
  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/17/11

    by , August 16th, 2011 at 02:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 150 2:15
    2 X 200 3:00

    4 X 50 kick 1:15
    4 X 75 kick-third 25 fast- 1:45
    1 X 100 swim

    2 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    Two times with a short break between rounds

    1 X 300 4:30
    2 X 150 2:15
    6 X 50 :45
    1 X 200 2:40
    2 X 100 1:20
    4 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  8. Ugh... That's About All There Is To Say

    by , August 16th, 2011 at 11:43 AM (Year Three: The Road Back)
    Don't know what is up with me today, but I couldn't seem to get going this morning at all. I was just not feeling right at all (and still am not). But... here's what we did today.

    250 Warm-Up
    1 x 300 Kick on 5:30
    3 sets:
    - 4 x 75 Free on 1:20
    - 2 x 125 Free on 2:15
    - 1 x 250 Free on 4:30
    12 x 25 Fly/Back/Kick rotation on :35
    50 Cool-Down
    Total Yards - 3300


    It was supposed to be a 3700 yard day, but I lost a little due to a short warm-up and then shortened distances down from 150 to 125 and 300 to 250. Still was a challenge to make that and I left the pool feeling pretty frustrated with my swimming. When I was swimming scy last week, I was holding 100s on 1:23-1:25 without too much trouble. That certainly wasn't the case today. Then again, when I got out of the pool, I was a bit woozy... there may be something else going on than just a bad swim day. The aspirin seems to help though.


    At least it's a beautiful day out today. The high school tennis team my husband coaches has their second match of the season today (they won yesterday!) against what should be a really tough opponent. I was planning to take the girls over to the high school this afternoon to watch for a little while. That depends, of course, on if my daughter has her summer homework done - as school starts in the morning. How crazy is that?! Homework over the summer that is due on the first day of school?! Ugh....



    That's enough ranting for today.... I'll check in (hopefully much happier for you) tomorrow.


    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Tuesday workout - more fly

    by , August 16th, 2011 at 09:01 AM (Pete's swim blog)
    On the first set, I took off my drag suit and started with 100 fly. Everyone else left theirs on and started with 100 free. Usually, I make the first 100 fly and then fall apart on the 75fly/25free that follows. Once I miss a time split, I can't ever really catch back up. Today, I finished the 100 fly on 1:25 and held that pace through the 75fly/25free. Held it again for 50fly/50free. Got ahead of the up/down on the 25fly/50free and then alternated between 50 and 25 fly for the rest of the set. Worked back up to 100 fly when the interval jumped to 1:40. Felt good to finally make this set even if I had to drop the drag suite.

    SCY

    500 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) Start w/ 100 Fly
    4 x 100 Up/Down Fly - 1:40 (:10)

    8 x 50 - 1:00 Easy/Hard Reverse IM Order
    8 x 100 Up/Down Kick - 1:40 (:05)

    8 x 50 - :50 Easy/Hard
    200 Free - 3:00
    4 x 100 Up/Down Bk - 1:40 (:10)
    4 x 100 Up/Down Br - 1:40 (:10)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -08/16/11

    by , August 15th, 2011 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:45 1:30
    1 X 200 3:30 3:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick + 1 X 100 easy swim

    12 x 50 1:15
    Choice
    odd: easy even: fast

    8 X 50 kick
    4 on 1:15
    4 on 1:05
    1 X 100 easy swim

    10 X 200 pull 2:40 or 3:00

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  11. Back in Indiana....

    by , August 15th, 2011 at 12:40 PM (Year Three: The Road Back)
    I love vacations! They are absolutely little bits of heaven. My family and I just returned from 10 days spent lounging pond- and ocean-side in Cape Cod. My husband's family has a house there and we go every summer. There's nothing like recharging by the ocean, is there?

    I did manage to swim quite a bit. My husband thinks I'm nuts because I still got up while on vacation Monday-Thursday and drove to the Cape's YMCA to swim. I did anywhere between 3400-4000 scy each day and capped the week off with a roughly 4325 meter open-water swim in Sheep Pond. In truth, it was farther than I should have gone on my own, but I managed to swim close to shore most of the time, so I could put my feet down if things got hairy. But... I made it and I was proud of myself. And... I decided that I'm definitely swimming the 2K (instead of the 4K) as my first open water racing adventure at the end of this month.

    As for today, it was back to the pool with my team. We are now back to scy instead of lcm. You forget just how quickly the flip turns come, don't you? Anyway, here's what we did:

    200 Warm-Up
    4 x 100 Free/Kick by 50 on 1:50
    3 sets (free, pull w/o paddles, kick w/ fins):
    - 4 x 100 Steady Pace on 1:40
    - 4 x 50 Descend 1-4 on 1:00
    - 4 x 50 Fast on :50
    8 x 50 Drill/Swim on 1:00 as Cool-Down
    Total Yards - 3400

    This will be a lesser yardage week for me as school is starting up on Wednesday and I will need to be getting out early to be home in time to make sure the girls get on their busses. Can't believe my oldest is starting high school! E-gads.... where does the time go?

    As I ponder these things, I hope you enjoy your swims today!
    Categories
    Swim Workouts
  12. Monday Workout - distance fly

    by , August 15th, 2011 at 11:31 AM (Pete's swim blog)
    I remember thinking I would never be able to do a workout like this. Now its a matter of how much rest I'll get. I had to push on the shorter fly sets but on the distance I can stretch out a little and it doesn't hurt quite so bad. Need to start working on going a little faster and developing easy speed with my fly.

    SCY

    450 Warm up

    2 times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM - 3:30 (125 Fly/25 bk/25 br/25 fr)
    * 300 IM - 5:30 (150 Fly/50 bk/50 br/50 fr)
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy

    10 x 50 Free - :45

    200 Fly easy

    50 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  13. Mon Aug 15th 2011 scy

    by , August 15th, 2011 at 10:56 AM (Ande's Swimming Blog)
    Mon Aug 15th 2011 scy

    Sat: Trained
    Sun: Did not train

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:33ish
    wore blue camo jammer
    swam with Mike
    Beside tyler, Todd, Larry, Jim, Nate, Korey, David & Robert Killeen

    WARM UP
    assigned 900
    did 6 or 700

    Main SET: scy

    4 rounds of:

    5 x 200 fr on 3:00 80% effort
    1:00 break
    50 fast
    1:00 break

    lead my lane, Todd swam in the lane beside mine, we held around the same times
    most were under 2:14, a lot of 2:13's
    we picked up the pace on 4th & 5th
    went 2:04 on last one in 4th round

    50's fr 24's & 25's


    50 easy at the very end
    Categories
    Swim Workouts
  14. Sewickley Swim, Aug. 14

    by , August 14th, 2011 at 10:30 PM (The FAF AFAP Digest)
    I journeyed to Sewickley to work out with Jimby today, but he had a "crick" in his back. We chatted and had a steam and I muddled through the following workout.

    Swim/SCY/Solo:

    Warm up:

    600 various

    7 x 50
    odds = single arm fly
    evens= single arm free

    Steam room, 15 minutes

    Main Sets:

    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast
    3 x 100 flutter kick w/board @ 1:30, fastish
    (1:05-07, not too speedy)
    50 breast
    3 x 100 flutter kick w/board @ 1:45, moderate
    50 breast

    50 EZ

    8 x 100 @ 2:00
    25 breast + 25 back + 25 breast + 25 back fast

    50 EZ

    5 x (25 fast + 25 EZ)

    50 EZ

    Total: 3000

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

    My right shoulder is still really bothering me. And being away with family is not conducive to mega RC exercises. Part of me wants to pack it in for the long course season and cross train next week. And I would have plenty of time to do just that as my Lil Fort is in NY for the next week. But part of me wants to swim at the TC too. I'm driving home tomorrow and will see how it feels then. I would just like it to completely heal freaking soon!
    Categories
    Swim Workouts
  15. Noodler Magnet, Aug. 12

    by , August 12th, 2011 at 09:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    warm up:

    600 various
    10 x 25 shooters on back

    Main Sets:

    10 x 50 fly drill
    1-4 & 6-9 single arm fly
    5 & 8 easy speed fly
    50 EZ

    10 x 50 back drill w/turtles
    -- Love turtles for backstroke, after being indifferent for free. They definitely promote an EVF and a shallower arm pull. Shallower rather than deep works better for me on backstroke.

    10 x 50 breast drill
    1-5 alternate dolphin and whip kick
    6-10 1 pull 2 kick
    50 EZ

    16 x 25 fast dolphin kick w/board and fins @ :30

    50 EZ

    4 x 100 w/paddles @ 2:00
    50 scull + 50 free

    Total: 3300

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

    I am a noodler magnate. I've been thinking about this phenomenon or awhile. When there is only one person per lane, noodlers and lap swimmers inevitably want to join my lane. Today, someone wanted to jump in my lane with an actual swim noodle around her waist. Seriously? And why me? I can only surmise that the principal reason is that I'm not a continuous lap swimmer, rest on walls frequently and hence can be more easily interrupted and asked to share. After many years of swimming during lap swim hours, I have also observed that women are always asked to share before men -- no matter which sex is asking. I am well used to sharing lanes. But I have to admit to be slightly perturbed when a slow poke with a super wide breaststroke kick who gravitates toward the middle of the lane chooses my lane instead of another slow poke lane. This even happened yesterday to Wolfy and me. Those of you who train with teams have no idea how frustrating this can be sometimes. Today, when I wasn't even sitting on a wall, someone stopped me in the middle of one of my 50 flys. Seriously?

    I did mostly a recovery workout today with a sprint endurance kick set. Then I crawled through absolutely appalling traffic to Pittsburgh. Rush hour apparently starts at 2:00 pm in the DC suburbs on Friday.

    Hoping tomorrow will be more fun. I'm out of the pool and onto roller coasters!
    Categories
    Swim Workouts
  16. Double FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 05:05 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool scy
    noon to 1:15 dove in 12:07
    wore blue camo jammer
    swam with Max & Enrique
    Beside Beth
    (got in the one of 2 lanes that have blocks when the lane lines are east west scy

    WARM UP
    12 min choice

    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the Blocks
    2 heats 2:00 apart
    did them:
    5 SDKs, 50 2 beat kick, 50 6 beat kick
    went:
    54 on #1 ,
    53's on 2 - 8
    skipped 9 and
    52 on #10

    did 100 swim down after most hard 100's
    Categories
    Swim Workouts
  17. FAST Fri Aug 12th 2011 scy

    by , August 12th, 2011 at 04:51 PM (Ande's Swimming Blog)
    FAST Fri Aug 12th 2011 scy

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue FS PRO jammer
    swam with Todd
    Beside tyler, chris, & Larry

    WARM UP
    20 min choice


    Main SET: scy

    10 x 100 fr on 6:00 fast for time
    from a dive off the side in
    2 heats 2:00 apart
    went: 57 on #1 , 4 56's & 4 55's, &
    53 on #10
    did around 100 swim down after most hard 100
    did most fast 100's: 50 2 beat kick, 50 6 beat kick
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -08/15/11

    by , August 12th, 2011 at 12:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are back to short course yards starting today

    SCY
    WARMUP:
    2 X 200 3:30
    4 X 100 1:30
    8 X 50 :50
    Descend 50's 1-4/5-8

    1 X 200 Kick 4:30
    2 X 100 kick 2:15
    4 X 50 kick 1:15
    50's: 25 fast/25 easy
    1 X 100 easy swim

    18 X 50 1:00
    #4-8-12-16 are fast
    #17-18 are easy
    All choice

    3 X 300 5:15
    3 X 200 3:30
    3 X 100 1:45
    Within each distance, #1 swim is IM, #2 is 50 stroke/50 free, #3 is free.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  19. Friday, August 12, 2011 5:30am

    by , August 12th, 2011 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    Only 31.5 miles behind my GTD pace to 500 Miles. I'm digging my way out of the hole slowly now. Should be out of the red by around Thanksgiving.


    I didn't have to work early this morning (normally 5am, today 10:30am), so I went over to the Y for an hour and a half swim with a goal to make 5K. I made it, but it was tiring. Good practice for my upcoming 5K OW event in Coeur d'Alene, Idaho in 2 weeks, August 27th.

    Warmup:
    (200 Free, 100 Kick, 300 Pull) x2
    300 IM Drill

    5 x 200 IM @ 3:00

    10 x 50 Kick w/ board @ 1:00

    6 x 150 Free Pull @ 2:00

    8 x 50 (Fly/Free by 25s) @ :50

    500 Kick w/ board (100 flutter/100 breast)

    200 Free EZ and out

    -------------------
    5000 Yards Whew...that was tiring, I haven't done that much in a while.

    In the middle of the 200 IMs, I think after the 3rd one, I looked up and there was a familiar person standing on the deck just watching me swim. I realized it was Peony. She's still going at it in the pool, 1650 Fly and everything, even after a few trips to the Seattle hospital, chemotherapy threatments for her pancreatic cancer. I gave her a big hug. She was so happy to see me. It's really good to see her back in the pool.
  20. Friday workout

    by , August 12th, 2011 at 09:27 AM (Pete's swim blog)
    The 2200 yd set was kind of interesting. I had to pick out parts where I could recover so I could keep going. Did the whole thing on the edge of falling apart but in the end I had enough to finish the last 100 on 1:11. Once we were done, Dave got the idea of swimming a hard 100 fly. I'm doing a triathlon tomorrow so I passed. He finished in 1:14 with a drag suit on. Nice swim Dave!

    SCY

    400 Warm up

    4 times through
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/free - 1:15
    * 25 Back/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (made all on 3:00)
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00

    250 Cool Down

    (4500 Total)
    Categories
    Swim Workouts