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Swim Workouts

  1. Earlier This Week

    by , July 27th, 2011 at 03:18 PM (Year Three: The Road Back)
    The beginning of the week was a few days of pretty sluggish workouts. While I wasn't particularly sore from Saturday's 6000 meter extravaganza, I felt nasty in the water - really slow, unable to find a good catch, etc. Actually, on Tuesday we did a 30-minute swim. Going free, I only got 1725 (roughly a 1:44 per 100 pace). I used to get 2000 scy during a 30-minute swim, so I was pretty disappointed with this swim. Ugh.

    Today, it wasn't totally better, but we did fast 100s and I was okay with my times. Here's what we did:

    200 Warm-Up
    1 x 450 Kick on 6:30
    6 x 50 Kick Fast on 1:10
    5 sets:
    - 1 x 100 Drill/Swim Free by 50 on 2:30
    - 1 x 100 Free Moderate on 2:00
    - 1 x 100 Free AFAP on 2:00 (got 1:23, 1:24, 1:23, 1:23, 1:13 - last only w/ fins)
    500 Cool-Down
    Total Meters - 2950

    I was hoping that the last 100 AFAP would be faster and moved in front of a few people in the lane who weren't wearing fins. I didn't think there was any way that I would catch K in front of me, but I did by the flip turn. That time (w/ fins) should have been faster.... I know for next time.

    On a bummer note, my first ever open water race just got cancelled. Of course, I totally understand why - between the reservoir's water temperature hovering around 88-89 degrees and an algae bloom - I appreciate the organizers not putting me in jeopardy. However, I am a bit bummed that I have to wait until the end of August to do my first open water race. My only debate is whether to do the 2K or the 4K. LM is encouraging me to do the 4K, but I'm not sure I'll have a straight 4K in me. Guess time will tell. The registration deadline is not for a while and I'm planning on doing several open water swims in the next few weeks, so I guess I'll try to do a 4K and see how it goes - and base my race decision on that. Thoughts?

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -07/28/11

    by , July 27th, 2011 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    8 X 100 2:00

    1 X 500
    Broken :15 @ 250
    Fins optional
    Get your legs warm

    1 X 50 moderate
    1 X 50 kick-no board
    1 X 50 moderate
    1 X 50 25 sprint/25 easy
    All on 1:20, choice
    Four times through

    6 X 50
    odd: Blocks-20 sprint/easy finish
    even: 25 easy/25 build to race finish

    OPTIONAL: Block swim for time

    RELAY EXCHANGES

    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    2600/3100M
    Categories
    Swim Workouts
  3. Wednesday Workout

    by , July 27th, 2011 at 10:56 AM (Pete's swim blog)
    Felt sluggish early. Picked it up later. Found that I pull better breathing left than I do to the right. But I swim better breathing to the right. Not sure why that is. Perhaps a mystery to be solved after nationals.

    LCM

    200 Free
    200 IM
    200 Kick
    200 Pull
    200 IM
    200 Free
    Nothing hard... just warming up

    3 x 100 Kick
    4 x 50 Build

    3 x 100 Pull
    3 x 25 Sprint (Free 13.7, Br 16.3)

    175 Cool down

    2450 Total

    Updated July 27th, 2011 at 04:49 PM by pmccoy

    Categories
    Swim Workouts
  4. Tuesday, July 26, 2011 6:00pm

    by , July 26th, 2011 at 10:55 PM (Fast Food Makes for Fast Swimming!)
    Solo in about 40 minutes at the Y

    5 x 100 Free @ 1:30 warmup-ish (1:12-1:15s)
    5 x 100 Free Pull @ 1:25 (1:10s)
    5 x 100 Free @ 1:20 (1:10s)
    5 x 100 Free pull @ 1:15 (held 1:05-1:07s)

    3 x 150 IM (25 SDK on back, 25 Fly Drill, 100 IM) @ 2:30

    50 EZ
    -------------------
    2500 Yards

    Nothing special. I was just lucky to get into the pool tonight for a swim. Hoping to be able to compete on Sunday, but will wait and see what's happening with life as of Saturday evening. Game time decision I think.

    Projected for Sunday: 100 Free, 100 Fly, 200 Back - all LCM with the kids in the LC Champs for the Inland Empire LSC
  5. Tuesday, July 26

    by , July 26th, 2011 at 06:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x 50 single arm fly

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    -- Other person in the lane left. So I did 3 backstroke starts.

    6 x 25
    odds = shooter
    evens = no breather free

    50 scull

    4 x 25 easy breaststroke

    4 x 50 stroke drills

    50 EZ

    Total: 1750


    Stretching & Yoga, 30 minutes

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


    Commentary:

    Just another easy workout. (Not sure that should be called a "workout" actually.) I was somewhat cheered by the fact that I felt lighter in the water and riding higher than on previous sluggish days. I am somewhat down by the fact that I now officially feel fat again after the abrupt halt to training. And even more down by the fact that someone backed into my new car today. On the upside, she did leave a telephone number so that I'm not hit with the deductible.

    I could feel the groin strain in breast today, but it wasn't bad. I wish 50 breast were the last event instead of the first though. My shoulder is still twingy, but much better. Oddly it hurts when I swim with high elbows in free. So I am just using my straight arm sprinter version of free. (Although I noticed the women who won the 1500 free today at Worlds used a straight arm style.)

    I have tinkered around with my backstroke start the last few months. But I am most comfortable with a somewhat unconventional style. I don't push my ass out as far as most advocate and my feet-ass are at less than a 90 degree angle. I just like to pull up with a straight back and head neutral or slightly back. I seem most like the woman in lane 5 here: http://www.universalsports.com/video...es+bronze+back. And if she can do it that way, so can I!

    Updated July 26th, 2011 at 09:35 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  6. Sarasota Y Sharks Masters 5:30 AM Workout -07/27/11

    by , July 26th, 2011 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout

    1 week out from the start of Nationals!

    LCM
    WARM UP:
    3 X 200 3:45
    2 X 100 2:00

    1 X 600
    Broken 15 seconds at each 200
    Fins optional

    6 X 50 kick 1:20
    1 X 100 easy swim

    4 X 50 choice 1:20
    Descend 1-4 #4 @ 100%

    6 X 50
    odd: Blocks-sprint 20/easy in
    even: 25 easy/25 build to race finish

    1 X 50 or 100 Blocks @ race pace

    WARM DOWN: 4 X 50 easy 1:00

    RELAY EXCHANGES

    DISTANCE SWIMMERS: 10 X 50 1:00 @ race pace

    2600M
    Categories
    Swim Workouts
  7. Tuesday workout

    by , July 26th, 2011 at 09:37 AM (Pete's swim blog)
    Swam a 1:09 100 today. No drag suit from a dive. Seems to be significant improvement over what I have been doing. Got a little sloppy on the way back. I think going under 1:05 is definitely possible for me. I'm seeded at 1:07.37. It would be nice to break that in practice.

    LCM

    500 Free
    400 IM Drill

    200 Kick
    200 Pull
    4 x 50 Build

    200 Pull
    200 Kick

    100 Free (1:09)

    300 Cool down

    (2500m Total)
    Categories
    Swim Workouts
  8. Monday, July 25, 2011 5:45pm

    by , July 25th, 2011 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Whew...I'm out of shape, and I can admit it.

    There's nothing like a lot of work and no swim to let you know it too!! The thought has gone through my head to actually skip the competition this coming Sunday, in the USA-S LCM Champs for the Inland Empire. I'm signed up for Sunday only, swimming the 100 Free, 100 Fly, and 200 Back. I'm not sure if it'll even be worth the gas for a 2+hour drive each way. Who knows though, I'll probably go, 'cause I hate to miss a race.

    Tonight:

    100 Free
    100 Back
    200 Free Pull
    100 Back Kick w/ 5 SDKs of walls

    10 x 50 Odds Free, Evens Back @ :45

    4 x 125 Free Pull @ 1:35, (held 1:25s)

    6x thru:
    1 x 50 Free @ :50
    1 x 25 Fly @ :30

    50 EZ
    (got out before the lifeguards had to make a rescue)
    ------------------
    2000 Yards

    I've done 19.38 miles so far this month according to GTD. That's so amazing!! Yeah right. That's 0.77 miles per day in the pool. No wonder I'm up about 8 pounds from a little over a month ago. We'll just say I'm packing on a little extra to be prepared for the OW swim at the end of August!!
  9. Monday, July 25

    by , July 25th, 2011 at 06:09 PM (The FAF AFAP Digest)
    Gym:

    15 minutes RC exercises

    30 minutes foam roller & stretching

    -- When I stretch, I pick from the following list of stretches: http://forums.usms.org/blog.php?b=14191


    Swim/SCY/Solo:

    600 various

    4 x 100 w/paddles
    25 scull, 25 kick, 50 free

    4 x 25 shooters

    50 EZ

    4 x 50, burst dolphin kick to 15 + cruise

    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    free, low 11
    flutter kick w/board, low 11

    50 EZ

    1 x 50 fast fly w/fins
    -- high 24

    200 EZ

    Total: 1900

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

    Commentary:

    I'm feeling rather tired and sloggish the last few days. It's likely just that lovely stage in my taper, though I haven't slept that well the last couple nights either. Got home late last night after seeing Captain America with Mr. Fort.

    This may be the last time I look at the clock. Might be my last fast 50 too.

    The meet info for the Terrapin Cup on Aug 20-21 is up: https://www.clubassistant.com/club/m...1553&smid=3289. I'm likely just going to swim 50s at this meet. But I'll see how Nats goes. Maybe I'll have to enter some surprise event so everyone can have a good laugh.
    Categories
    Swim Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 AM Workout -07/26/11

    by , July 25th, 2011 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    3-6: build to fast

    8 X 50 1:30 choice
    1-4: perfect stroke
    5-8: descend-#8 @ 100%
    1 X 100 easy swim

    3 x 100 2:30 choice
    Swim @ 85/90%

    DISTANCE SWIMMERS:
    12 X 50 1:00
    swim at 800 or 1500 pace

    OTHERS:
    10 X 50 1:20
    odd: easy/perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    2900/2800M
    Categories
    Swim Workouts
  11. Mon Jul 25th 2011

    by , July 25th, 2011 at 11:43 AM (Ande's Swimming Blog)
    Mon Jul 25th 2011 LCM

    Thanks again to the fine folks at the Woodlands Masters who ran such a wonderful LCM Zones. Thank you!

    I ended up breaking 4 individual zones records, 200 IM, 400 IM, 400 fr & 800 fr, but Ross Davis also broke the 400 fr with a faster time than mine, so it's his. South Central Zone Mens LCM Records


    I spoke with Ross Davis at Zones, he said
    Laura, his wife, was reading
    [ame="http://www.usms.org/forums/showpost.php?p=244142&postcount=1640"]SFF[/ame]
    [ame="http://www.usms.org/forums/showpost.php?p=51700&postcount=480"]Tip 129 Beat Your Nemisis[/ame] which starts out:
    "Thanks to Ross Davis for suggesting this topic."

    At the meet Ross said,
    "We can't control what other people do or how other people train or how they do in meets. We can only control how we train and prepare. So in actuality, each of us is our own nemisis. We need to make better choices in and out of the pool. We need to do the best we can with what we have. He said his schedule only allows him to swim 3 times a week."

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:14
    wore old B70 jammer
    swam with: Todd, James, Nate, Jason, & Mike
    beside Larry & Jim

    WARM UP
    300 easy

    Main SET: SCY

    5 x 50 fr on 0:45
    4 75% effort, 1 fast

    100 easy

    5 x 100 fr on 1:30
    4 75% effort, 1 fast

    100 easy

    5 x 150 fr on 2:15
    4 75% effort, 1 fast

    100 easy

    5 x 200 fr on 3:00
    4 75% effort, 1 fast

    100 easy

    assigned: 3 x 300 with fins
    did: 3 x ( 2 x 50 k, 100 fr)

    Updated July 25th, 2011 at 02:28 PM by ande

    Categories
    Swim Workouts
  12. Sunday, July 24

    by , July 25th, 2011 at 11:20 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Oak Marr:

    550 various

    6 x 50 single arm fly/back/free

    50 EZ

    10 x 25 shooters

    50 EZ

    10 x 25 no breather free

    50 EZ

    10 x 25 shooters

    100 EZ

    Total: 1850

    -- 30 minutes foam roller & stretching while watching Tour

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

    Shared a lane with Wally Dicks yesterday again. Both of us just floated around. Very glad that he's returning to GMUP practices in the fall; he's been swimming with Reston Masters the past year.

    I was still tired yesterday, probably from the heat fest.

    I need to get a life now that the Tour's over. Lil Fort and I are having a book reading contest this summer, and I'm losing due to Tour obsession. I've been watching swimming on line and gnashing my teeth that Direct TV doesn't carry Universal Sports.

    Tonight is our last Monday night meet. Divisional Champs are on Saturday. So glad that our team is hosting again this year. Mini Fort opted not to swim this year, as she will be at rowing camp in Cali during All Stars the following weekend. But Lil Fort will be swimming fly and IM.

    Rats! It just thundered, which means I will not be making the trek to swim LCM today. I was hoping to swim easy in LCM a couple times before Nats.

    Updated July 25th, 2011 at 12:07 PM by The Fortress

    Categories
    Swim Workouts
  13. Resting Hard, Sat., July 23

    by , July 24th, 2011 at 10:52 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr

    600 various

    10 x 50 various (scull, kick, drill, etc.)

    4 x (burst 25 dolphin kick + 25 EZ)

    chat chat

    4 x (burst 25 (breast pull/doggy paddle) + 35 EZ

    chat chat

    100 EZ

    3 x (25 fast + 75 EZ)

    100 EZ

    Total: 2000

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

    Commentary:

    Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.

    Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.

    My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.

    We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.

    After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
    Categories
    Swim Workouts
  14. Friday, July 22, 2011 5:45pm

    by , July 22nd, 2011 at 10:46 PM (Fast Food Makes for Fast Swimming!)
    Solo again, at the Y, 2 other lap swimmers in the pool.

    300 Swim (100 Free, 50 Back)
    200 Kick w/ board
    200 Free Pull
    100 Back Pull
    100 Breast Pull w/ flipturns
    100 Free Pull

    10 x 50 Free @ :40 (held :35s)

    10 x 75 (50 Free, 25 Fly) @ 1:10, held between :55 & 1:00 nothing too hard

    100 EZ

    25 Sprint Free - raced against one of the other lap swimmers who I know from work. He gets in a swims all 25s, with about 2-3 minutes of rest between each (which he needs). He's a full length fin wearer, thrashing through the water as hard as possible. He does each 25 in about :15 seconds.
    He was wanting to race me so I said OK, knowing that I had a pretty good chance of winning. I was probably about 2/3 bodylength ahead of him.

    25 EZ and out
    ------------------
    2400 Yards

    I'm so out of swimming shape, but at least I'm getting something in to maintain a little bit of my conditioning for the fall. At least I'm averaging 63 or so hours a week! Money Money!!
  15. SArasota Y Sharks Masters 5:30 AM Workout -07/25/11

    by , July 22nd, 2011 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 150 swim 2:45
    1 X 100 kick 2:30
    Four times, with fins

    6 X 50 1:30
    Descend 1-3/4-6
    Choice

    6 X 50
    odd: blocks-sprint 20M/ easy in
    even: build to race finish
    1 X 100 easy swim

    RACE PACE SWIM

    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2900M
    Categories
    Swim Workouts
  16. IM Day

    by , July 22nd, 2011 at 11:19 AM (Year Three: The Road Back)
    Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.

    But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.

    Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:05
    1 x 100 IM Drill on 2:30
    1 x 200 IM Drill/Swim by 25 on 4:30
    1 x 300 IM Drill 25/Swim 50 on 6:30
    1 x 400 IM Drill 25/Swim 75 on 9:00
    1 x 300 IM Drill 50/Swim 25 on 6:30
    1 x 200 IM Drill 25/Swim 25 on 4:30
    1 x 100 IM Drill on 2:30
    4 x 100 Pull on 1:45
    400 Cool-Down
    Total Meters - 2900

    The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.

    I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?

    Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.

    Enjoy your swims this weekend!
    Categories
    Swim Workouts
  17. Thursday, July 21

    by , July 21st, 2011 at 06:14 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes RC exercises

    30-35 minutes broomstick, foam roller & yoga


    @ Pool Swim/SCY/Solo:

    -- Swiped and modified Chris' active recovery workout from yesterday.

    Warm up:

    600 various

    8 x 50
    odds = dolphin kick w/board
    evens = single arm fly

    Main Sets:

    4 x 150 @ 2:45
    50 single arm free +
    50 single arm back +
    50 SSR rotation drill

    4 x 75 w/paddles @ 1:30
    25 scull + 25 kick (paddles as kick board) + 25 free

    10 x 50 @ 1:15
    odds = 25 shooter on back + 25 cruise
    evens = no breather free, open turn (not easy!)

    50 EZ

    Total: 2450

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

    Commentary:

    Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.

    We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!

    Updated July 21st, 2011 at 08:54 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/22/11

    by , July 21st, 2011 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 2:00
    3 X 100 kick 2:30
    1 X 100 swim -

    1 X 400
    Alternate 50 stroke/50 free
    Fins optional

    4 X 50 choice 1:20
    Descend 1-4, #4 @ 100%

    4 X 50 choice @ 85/90% 1:30
    4 X 50 easy 1:15
    Twice through

    4 X 50
    1&3: Blocks @ 100%
    2&4: easy

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  19. Thu Jul 21st, 2011 LCM

    by , July 21st, 2011 at 01:26 PM (Ande's Swimming Blog)
    Thu Jul 21st, 2011 LCM

    swam easy this morning
    not sure how far I went
    maybe 2,000
    did mostly easy 50's

    Got the 400 IM tomorrow

    Race Strategy
    FL cruise it, breathe every stroke, barely kick
    BK cruise it, easy speed, barely kick
    BR fast bk to br turn, fast arms and legs with a decent pause after each kick
    FR bring it home strong & 6 beat kick the last 75 or 50

    went 5:10 last year,
    5:02 in 2009 in B70,
    4:54 SCM in Dec 2010,
    4:18 scy in Mar 2011

    Tyler and Ross are in my heat.
    Ross is likely to
    work the fl & bk, struggle through the BR and hammer the free.
    probably need to be close at the 200 &
    ahead at the 300

    We'll see


    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool

    PSYCH SHEET

    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
    Categories
    Swim Workouts , Planning
  20. Two Sprint Days in a Row?

    by , July 21st, 2011 at 10:15 AM (Year Three: The Road Back)
    Yep... that's exactly what today was. Actually, here's what today was (for me):

    350 Warm-Up
    1 x 300 Kick Moderate on 6:00
    6 x 50 Kick Fast w/o fins on 1:20 (made them all - barely)
    8 x 50 Catch-Up Drill/Swim on 1:05
    20 x 50 Free Test Set on 1:30 (did as sprints - held :40 - :41 average, :38-:43 range
    400 Cool-Down
    Total Meters - 2750


    The option on the set of 20 was to either swim it as sprints, at a middle distance pace and do 75s. I chose the sprints of 50. All told, being able to hang my hat on a :40-:41 average ended up being pretty good. About 8 swims into the set, I felt something in my left thigh kind of pop... pulled the next two (which were obviously the slower speeds)... and then finished out the set in a bit of pain. However, every time I felt like simply cashing in, I just looked one lane over. For whatever reason, BC decided to swim the entire set (on a 1:30 interval) as 100s. By the end, he was really beat... but he made every single one! There was no way I could loaf when he was putting in that kind of effort.



    I got home, iced and stretched pretty good, and am now sitting at my desk. It's not hurting right now, but I did certainly feel some pain when I was coming down the stairs at home. But.... time will tell. Hopefully it will loosen itself out as the day wears on (because I am supposed to be playing a softball doubleheader tonight in 95+ degree heat). What I'm really hoping is that it doesn't interfere with my swimming tomorrow (IM day) and my open water swim on Saturday. I guess time will tell... and hopefully heal!


    That's it for now. I'll check in tomorrow.


    Happy swims to you!
    Categories
    Swim Workouts