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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -01/02/12

    by , December 30th, 2011 at 02:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:20 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim -

    1 X 200 IM 3:30
    1 X 100 Im 1:45
    3 X 50 choice 1:05
    Three rounds

    8 X 150 free 2:30
    Swim or pull.
    Last 50 is fast on all swims

    WARM DOWN: 4 X 50 easy 1:00

    4850Y
    Categories
    Swim Workouts
  2. FAST FRI Dec 30, 2011 LCM: 200 FL for time

    by , December 30th, 2011 at 11:45 AM (Ande's Swimming Blog)
    FAST FRI Dec 30, 2011 LCM

    Today I renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team? Consider registering with us.

    Sun Jan 1, 2012 practice is noon to 2:00
    she has something long and tough planned

    Trained yesterday, SCY but didn't blog
    missed most of warm up
    a couple highlights were:
    8 x 125 fr on 1:25,
    didn't warm up much, barely missed it but didn't stop
    also did 8 x 100 k on 1:25 held 15's - 17's & went 1:10 on #8
    ALSO noticed my left inner thigh hurt a bit when I kicked breastroke, so no breast kick for a bit

    Subscribe to Ande's Swimming Blog

    Today was Fast Friday, Marcin from Rocket Science showed up around 6:45 to let folks try out their new suits

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 1st
    wore Speedo endurance jammer & Rocket Science suit
    trained with Mike, Todd, Tyler, Marcio, Jim, Larry, Robert Killeen, & crazy Keith who begins each work out with a 100 fly,

    Warm Up

    24 x 50 on 45

    Main Set:

    4 rounds of
    50 FAST for time
    100 easy

    R1 FL 27,
    R2 fr 29? kinda screwed up though we were doing a 100
    R3 FL 27
    R4 FL 27

    4 rounds of
    100 fast for time
    200 easy

    R1: missed it: I change into the new Rocket Science jammer wet, so it was a bit of a struggle, BTW I really liked it
    R2 FR 1:01
    R3 FR 1:02, changed back into reg jammer
    R4 FR 1:07 cruised it
    missed some of the swim downs

    200 fast
    my original plan was to do a fast 200 free
    but our swims were in heats & Mike Varozza did a 200 fly so I decided to attempt one too
    I went out smooth and easy
    barely kicked, breathed every stroke, think my 1st 50 was around 31
    approaching the 100 I felt pretty tired & was tempted to quit or switch to backstroke,
    I rested around 5 sec at the 100,
    think I said something like, "this %#!ing hurts"
    then heard the coach and a few friends say
    "C'mon Ande just one more 100, you can do it."
    So I pushed off & kept doing fly
    on the 3rd 50 I switched to a long glide fly stroke putting a long pause out front and considered attempting to sprint that last 50
    but turned and decided just to eliminate the pause, pick up my turn over a bit and not break stroke
    went 2:40 and it hurt, maybe sometime in 2012 I'll try a 2 fly in a meet, it's been years, I think my last was in 1991, 2, or 3


    2012 Meets (I'm considering)

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

    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    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


    2012 Training Phases

    Jan - Mid March
    do longhorn workouts as written

    Mid March - end of April
    SPEED, STRENGTH, & Meet Prep

    May
    as written

    Jun to Early Aug
    SPEED, STRENGTH, & Meet Prep

    Aug (after zones) - Mid Oct
    as written

    Mid Oct - Dec
    SPEED, STRENGTH, & Meet Prep

    Updated December 30th, 2011 at 03:06 PM by ande

    Categories
    Swim Workouts
  3. 12.30.11 - Friday workout

    by , December 30th, 2011 at 08:55 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp cooler ~82. Wore drag suit except on timed 200 IM. Felt pretty good today. Held sub 1:10s on the 4 x 100s (2nd and 3rd iterations) and made the 4 x 100 on 1:15 with a drag suit on. Good confidence builder for Monday's challenge set.

    SCY

    500 Warm up

    4 x 100 - 1:30 (Held 1:15s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 fly (I did the last 2 fly/back/breast)
    50 Easy

    4 x 100 - 1:25 (Held 1:10s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 back (I did back/breast/free)
    50 Easy

    4 x 100 - 1:20 (Held 1:10s)
    4 x 100 - 1:40 (#1 Kick 1st 25; #2 Kick 4th 25; #3 Kick 1st 50; #4 Kick 2nd 50)
    4 x 75 - 1:10 1st 25 breast (I did breast/free/fly)
    50 Easy

    4 x 100 - 1:15 (1:11, 1:14, 1:14, 1:10)
    50 Easy

    200 IM Timed (2:37)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  4. Thursday, December 29th, 2011 5:00am & 6:00pm

    by , December 29th, 2011 at 10:51 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    Warmup
    400 Free
    200 Kick w/ board
    400 IM Drill

    Main
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:20 (:53ish)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:15 (:53-:55s)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 Fly @ 1:10 (:55s)
    4 x 50 Kick w/ board @ 1:00
    4 x 75 FREE @ :55 (:52s) <--These were pretty tough after all the fly

    100 EZ

    ---------------------
    3100 Yards

    ========================

    P.M. workout:

    Warmup
    100 Free
    100 Kick w/ board
    200 Free Pull
    100 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill

    The public swim was insane tonight on the other half of the pool. During the last 200 IM of my warmup the population inside the pool increased by 20 or so people!! I saw the guards start counting heads in the pool to see if they were going to have to have 3 out of deck at a time. It was NUTS!! I'm glad I was by myself in the middle of 3 lap lanes!! Still wavy as hell!!

    4 x 125 Free @ 1:40 (1:28-1:30s)

    10 x 50 Kick w/ board @ 1:00

    10 x 50 Free Pull @ :40 (:35s up to "make 'em")

    ---------------------
    2500 Yards

    ======================

    Other good news (kind of): I got invited to swim with the high school boys at their Saturday practice this weekend. They're doing the 100x100s from 8am-11am. OH BOY...I'm just thrilled!! I'll do as much as I can, but my body's really only conditioned for 3000-3500 yards at a time, and then the happens!
  5. Workout 12/29/11: Last for 2011

    by , December 29th, 2011 at 07:41 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 Back
    500 IM
    - 125 of each stroke
    - Swim/Kick/right arm/left arm/Swim

    Main Set:
    - 2 x 200 FR Pull w/ Buoy on 2:40
    - :30 sec q-break
    - 4 x 100 Kick on 1:45 (FR w/ board, BK w/o, SDK, mix)
    - :30 sec q-break
    - 1 x 400 FR Pull with Buoy on 5:00
    - 1 x 400 IM on 6:00

    6 x 50 on :50
    - 25 drill/25 DPS
    - FR/FR/BK/BK/FR/FR

    200 easy w/d

    (3000 yd/50 min)
    ------------

    I have decided this will be my last workout for the year, as I will work through the weekend (yep, retail pharmacy gets to work New Year's Day now) and the pool is closed on the weekend. IF I was super motivated I could get in before work tomorrow, but I'm not. That's ok with me.

    I had 400's on the brain today. I pulled 2:24, 2:23 on the 200's, made all the kicks with 5-10 sr, pulled the 400 on 4:56, and then did my first ever 400 IM. I kept track of my times as I changed strokes: 1:15, 2:40, 4:30, 5:43. Obviously my breaststroke is very slow, so I will start to improve that by checking out the forums here and also asking the AG team in town for some help. (I can swim that in February at the Valentine's meet.)

    I completed my GTD entry and come up with: My Go The Distance 2011 Progress
    235.24 miles swum (=414,026 yards, =378,585 meters). Last year I swam 137 miles, so added almost 100 this year. I will have a goal of 250 miles for 2012. I pray for everyone to have a safe and enjoyable New Year, and look forward to some more fun adventures in the water!

    Tags: 400 im
    Categories
    Swim Workouts
  6. Thursday, Dec. 29

    by , December 29th, 2011 at 06:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x through:

    200 kick w/fins @ 3:00
    2 x 100 free w/paddles @ 1:30
    4 x 50 stroke drill/IM order @ 1:00

    50 EZ

    Total: 3050

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

    Unlike Patrick, I have not been experiencing holiday bliss in lieu of swimming. In fact, I've been wondering if the Fort Fam was on the naughty list. Teen Fort just recovered from a nasty bout of flu. On Xmas day, Mr. Fort had a 24 hour bug and my sniffles turned into a massive head cold. Two days later, Lil Fort got the 24 hour bug (why does it always come at 3:00 am?!) So I was H2O free for 5 days and watched endless episodes of Breaking Bad. I just did a cruiser workout today, as I'm still recovering. I wish I knew why I have such a crap immune system! I'm trying not to fret unduly about it, though, as I feel like I largely had a fantastic year of racing.

    Year in Review:

    I didn't swim as many meets this year, only 6 -- the least in my masters career. I scratched a couple meets due to injury or illness. Thoughts and lessons learned:

    -- Advise Mr. Fort how little I ended up competing this year so that I am, ipso facto, entitled to more meets!

    March, Warrenton SCY meet:
    -- Rested a few days and cranked out 3 very good SCY times, two just off PRs.

    March, Albatross SCM meet:
    -- The best 3 hours of swimming in my life. Afternoon meets clearly agree with me!

    April, SCY Zones (1 day):
    -- Didn't rest for this meet. Should have, as my times were meh. This year, I will rest some for Zones and just keep resting for SCY Nationals.

    August, LCM Nats (3 day)
    -- Having no meets between April & August is really not ideal.
    -- Taking a 2 week vacation in June is not conducive to fast swimming in early August.
    -- Unlike some, I need to train long course to race long course. Hopefully, I can squeeze some in next summer.
    -- This was a subpar meet for me except for the 50 back.

    October, Sprint Classic SCY
    -- Swam a fast 50 back and some fast 25s coming off a sickness taper.

    December, NE SCM Champs (2 day)
    -- A great meet for me in all 5 events.
    -- High intensity training clearly came through for me as I had no aerobic base whatsoever after events of the summer and fall.

    Best swim of the year:
    50 back SCM, 30.58

    Worst swim of the year:
    100 fly LCM
    -- retiring from this event


    Schedule for 2012:

    So far on the radar:

    March 3: Frank Clark Masters Open @ Greensboro NC

    March 17: Albatross Open @ Bethesda MD

    April 14-15: Colonies Zones @ GMU

    April 27-29: SCY Nationals @ Greensboro

    -- I'd ideally like to do something in Feb., but not sure what works.

    Updated December 29th, 2011 at 09:25 PM by The Fortress

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/30/11

    by , December 29th, 2011 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM DOWN:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Three rounds. Round 1 intervals left, rounds 2&3 right.

    4 X 400 free 6:40
    Swim or pull.
    Descend 1-4

    SCY

    1 X 100 swim

    1 X 300 kick

    5 X {4 X 50 1:05
    Choice. Swim each round, #1 easy then descend 2-3-4 to fast.
    Round 5 is your warm down, swim them all easy.

    4500 M/Y
    Categories
    Swim Workouts
  8. 12.29.11 - Thursday workout

    by , December 29th, 2011 at 09:32 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~82. Wore drag suit for first half of workout.

    SCY

    500 Warm up
    200 IM Moderate pace

    4 x 200 IM/200 IM Kick
    #1: IM - 3:15, Kick - 3:45
    #2: IM - 3:10, Kick - 3:40
    #3: IM - 3:05, Kick - 3:35
    #4: IM - 3:00, Kick - 3:30
    100 Easy (Removed drag suit)

    4 x 200 IM/200 IM Kick (Switched to Br Kick)
    #1: IM - 2:55, Kick - 3:25
    #2: IM - 2:50, Kick - 3:20
    #3: IM - 2:45, Kick - 3:15
    #4: IM - 2:40, Kick - 3:10
    100 Easy (Removed drag suit)
    Did fine on the first 4. Made it through the third IM/Kick on the second 4. IM on 2:40 was just too much at that point. Almost caught up and made the interval for the kick but ended up paying a hard price for that effort later on.

    200 IM Timed (2:38.5)
    50 Easy

    12 x 50 Pull - 1:00 Easy/Hard
    Made 28s and 29s on the Hard pulls.

    150 Cool down - this is where I paid for the hard breast stroke kick earlier. For cool down, I've been doing 8 x 25 IM order down easy/back dive with a couple hard strokes. My back stroke start was atrocious. Hit the water flat on my back. Hurt a little but probably sounded a lot worse. The breast stroke start was the killer though. As soon as I left the block, both my quads seized up with my legs fully extended. My first thought was that I'm in a lot of trouble because I'm not going to be able to swim if I can't move my legs. Then I remembered that I had just done 12 x 50 pull and my legs aren't all that critical. So, I glided to the shallow end, stood up and waited for my legs to uncramp. Took a minute or so before the cramp let go. Probably the longest I've ever dealt with something like that.

    (5100 Total)
    Categories
    Swim Workouts
  9. Wednesday, December 28, 2011 5:00am

    by , December 28th, 2011 at 08:47 PM (Fast Food Makes for Fast Swimming!)
    We had rain all night last night. Problem with that is that it cooled down to 32/33 this morning, and it was a bit slick out there on the roads going to practice and work. Not many in the pool this morning, just us crazy enough to skate on the ice.
    Now, it's actually warmed up a lot around here...currently it's 44 degrees at almost 6:00pm. We're supposed to be in the middle of winter here!! WTH??

    Still taking it "easy" on my shoulder with no pulling/paddles.

    Warmup:

    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Kick w/ board
    200 Free

    16 x 75 @ 1:00 (every 3rd 75 was 50 Free/25 Fly)
    (went :53-:55s throughout)
    • for some reason fly doesn't hurt me, just the freestyle with paddles, and of course various forms of pushups and stuff (dang P90X).

    6 x 50 Kick w/ board @ 1:00

    100 EZ

    ----------------------
    2600 Yards
  10. Workout 12/28/11

    by , December 28th, 2011 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy): Pool temp = 85

    w/u:
    200 FR/200 BK
    3x100 Kick on 2:00 (FR/BK/SDK)

    go two times through:
    - 4 x 100 on 1:20
    - odd = FR, even = IM (1st time)(BK 2nd)
    - 40 second q-break
    - 2 x 200 FR PULL with buoy on 2:40
    - 1 x 200 IM on 3:00
    - 40 second q-break

    100 ez

    8 x 25 on :30
    - odds FR DPS
    - evens IMO FAST

    200 various w/d
    (3200, 55 min)
    ------------

    Happy to be back in the water today. My sinuses are still pretty plugged up, but I am feeling much better and decided to use a workout based on the one from kiefer.com for tonight.

    I was able to keep the kicks in the 1:35 range, so my legs are coming back. On the main set, the warm water started to get to me quickly.
    -The first time through I averaged 1:08's on the frees and 1:18 on the IM's. I pulled 2:26, :25, and did the IM on 2:50.
    - The second time through I went 1:05 and 1:08 on the Frees, held 1:15 on the backs, pulled a 2:23 and 2:26 before a generous 2:55 on in the IM.

    After a quick loosen, I tackled the 25's. I swam all the odd frees at :15. My paired times for the IMO were: Fly (:15,:16), Back (:16,:14), Breast (:21,:22), Free (:14.5, :13.8).

    A nice variety here. I have been poking around and will be trying some of the LT sets that Q is doing (to add to the breaks I've already implemented) starting next month. I have been working some more IM/strokes into the practices to try to improve these events this year, as I take my first crack ever at 2fly and 4IM. I have completed my first "official" year of swimming since high school, and have a notion to try every event at least once (even the 2breast, which will no doubt cause me to ) because I am sooooo slow) during the upcoming year.

    Now to start the search for meets before NE champs in mid-March, and do some more leg work to hold a meet at my home pool sometime in April.
    Tags: kiefer
    Categories
    Swim Workouts
  11. Wed Dec 28, 2011, 1st LCM DOUBLE as a master

    by , December 28th, 2011 at 03:33 PM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    weighed 222 after practice,
    ate too much this Christmas

    Subscribe to Ande's Swimming Blog

    Kristyne Coached
    LCM UT Swim Center: main pool
    Noon - 1:15 dove in 12:12ish
    wore Speedo endurance jammer
    trained with Bob & Jim (who's been sick)
    beside James

    Warm Up

    did 2 or 300 free

    Main Set:

    came in with a plan
    skip #3 in each set, Dive #4, swim strong but not all out, & go much faster than this morning

    assigned: 4 x 100 IM on 1:45 desc
    did: 1 & 2, skipped 3,
    went 1:12 on #4

    assigned 300 fr 75%
    did 200 fr easy

    assigned: 4 x 200 IM on 3:20 desc
    did: 1 & 2, skipped 3,
    went 2:31 on #4

    assigned: 300 fr 75%
    did 200 easy


    assigned: 4 x 300 IM on 5:20 desc
    did: 1 & 2, skipped 3,
    went 3:54 on #4

    assigned: 300 fr 75%
    did: skipped it & got out
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -12/29/11

    by , December 28th, 2011 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 150 2:45
    2 X 100 IM 2:00
    Four rounds.
    150's: (by 50)
    Round 1: fly/back/breast
    Round 2: back/breast/free
    Round 3: breast/free/fly
    Round 4: free/fly/back

    SCY

    1 X 100 swim

    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 x 100 swim -

    12 X 25 :40
    Fast, no breath for 20 yards

    WARM DOWN: 4 X 50 easy 1:00

    3900 M/Y
    Categories
    Swim Workouts
  13. Wed Dec 28, 2011 LCM

    by , December 28th, 2011 at 11:23 AM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    Sun Jan 1, 2012 practice is noon to 2:00
    think she might have something tough planned

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Mike, Todd, Tyler, & Kristyne

    Warm Up

    300 fr (missed 200)
    200 IM
    300 fr
    200 IM

    Main Set:

    4 x 100 IM on 1:40 desc

    400 fr 75%

    4 x 200 IM on 3:20 desc
    went 2:45ish

    400 fr 75%

    4 x 300 IM on 5:00 desc
    went 4:08

    400 fr 75%

    50 easy
    Categories
    Swim Workouts
  14. Tuesday, December 27, 2011 5:00am

    by , December 27th, 2011 at 07:57 PM (Fast Food Makes for Fast Swimming!)
    Shoulder is a little sore, and I'm not sure why, so the plan was to take it a little easier today, and no pulling with paddles either.

    Warmup:
    200 Free
    100 Kick w/ board
    200 IM Drill

    5 x 100 Flutter Kick w/ board @ 1:55 (1:45s)

    6 x 100 Free @ 1:20 (1:10-1:12s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    2 x 300 Free @ 4:00 (3:35s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    Talking with my lanemate for about 10 minutes about the holidays and stuff, then off to work.

    --------------------
    2800 Yards
  15. Sarasota Y Sharks Masters 5:30 AM Workout -12/28/11

    by , December 27th, 2011 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    4 X 150 2:45
    1 X 200 3:30
    4 X 100 1:45

    9 X 200 Free 3:15
    Pull or swim
    Descend 1-3/4-6/7-9

    SCY
    1 X 100 swim

    2 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    8 X 50 1:00
    Choice. Odds: easy Evens: @100%

    WARM DOWN: 4 X 50 easy 1:00

    4600 M/Y
    Categories
    Swim Workouts
  16. Tue Dec 27, 2011, back after a 3 day break

    by , December 27th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Dec 27, 2011

    Hope you had an awesome Christmas / Holiday

    I did not train Sat, Sun or Mon
    I planned on Mon but it didn't work out, we had noon practice and I missed it
    Heard they went 5,300 long course
    just found out
    Sun Jan 1, 2012 practice is
    noon to 2:00


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Mike
    beside Todd, Tyler, James, Keith and Paul

    Warm Up

    400 fr (missed 2 or 300)
    100 fl krLs
    300 fr
    100 bk KRLS
    200 K went 2:33
    100 BR KRLS

    Main Set:

    8 x 25 fl on 20
    rest 1:00

    8 x 50 fl bk on 40
    rest 1:00

    8 x 75 fl bk br on 1:00
    rest 1:00

    8 x 100 IM on 1:20
    rest 1:00

    8 x 100 k
    odds fl no board
    evens flutter with board

    100 easy
    Categories
    Swim Workouts
  17. 12.27.11 - Tuesday workout

    by , December 27th, 2011 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83. Wore drag suit for most of the workout. Not liking my drag suit much.

    SCY

    450 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    150 Easy (Took and extra 100 easy so Roger could warm up some)

    9 x 200 - 3:00
    #1, 9 - 200 IM
    #2 - #8 - 100 Free + Convert 25k/75 Free -> 100 IM Kick -> 25k/75 Free
    100 Easy

    10 Times through (Took drag suit off)
    * 100 - 1:10 (1:05-1:08)
    * 50 - :50

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  18. Monday, December 26, 2011 5:00pm 2nd swim

    by , December 26th, 2011 at 10:38 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    16 x 25 w/ Speedo Biofuse fins
    Odds - underwater SDK (1 breath) @ :30
    Evens - Fly fast (after SDK halfway) @ :40

    100 Kick w/ board

    12 x 100 Free @ varying interval pattern
    • went straight thru the rotation (no breaks)
    • 1:30, 1:25, 1:20, 1:15
    • 1:25, 1:20, 1:15, 1:10
    • 1:20, 1:15, 1:10, 1:05
    The 1:10s were a little tough, and I had to really suck it up to make the 1:05, came in right at 1:05 on the last one.

    100 EZ and out
    ----------------------
    2800 Yards


    +3900 Yards from the a.m.
    ===========
    6700 Yards for the day
  19. Workout 12/26/11

    by , December 26th, 2011 at 08:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x 50 on :45 DPS Free
    6 x 50 on :45
    - Odd free, Even Back

    9 x 50 Kick on :60
    - Free with boad, back w/o, fly on side

    50 EZ

    Repeat four times:
    - 200 Pull with buoy (descend pairs)
    - 50 Fly swim
    -> 1-2 Back, 3-4 Free

    4 x 100 Quarter's Strong FR on 1:20
    -- well, side cramp on the last length on # 2, so I added an ez 50 (only 250 total)

    Long ez 350 w/d
    (3000, 55 minutes)
    ---------

    Still feeling better, slowly, with increased appetite from the infection that has been hampering my efforts. I didn't want to go super hard today, just strong with some increased yardage. I held :33-6 for the first 10 50's, and noticed that as the kick set progressed my times dropped, which was nice.

    On the 200's I pulled 2:40 then 2:31 on the back, and I had hoped to descend the free more but pulled 2:21 and 2:19. Probably took out the first of that pair too fast. The flys held stead at :33. On the Quarter's I went 1:09 on the first, but that cramp took the wind out of my sails for the rest of the night since I did not feel any better after the ez 50.

    We had a great Christmas in our home. Our big family party was excellent - lots of conversation paired with the good food. Plenty of cookies left over, and I was able to not get my wife to send them home with other people - success! On Saturday I lead a Christmas Eve service at the local nursing home in town where I bring a message the first Sunday of every month - lots of good caroling there with the group.


    After that I went to church for our Candlelight service, then made cheese popovers at home for the family after my daughter got out of work. Christmas day was quiet, with older kids and dad sleeping in until 9. Then we just munched on leftovers and watched Christmas movies after we opened gifts.


    For the rest of the week... I will plan to get in workouts on Wed and Thurs (maybe Fri am before work if I'm super motivated), then stay dry until next week. Keep adding to those GTD logs, you poly-wogs!
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/27/11

    by , December 26th, 2011 at 03:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    5 X 100 2:00
    1 X 200 3:30
    5 X 100 1:45

    1 X 200 IM 3:45
    4 X 50-1 of each- 1:15
    Three rounds

    SCY
    1 X 100 easy swim

    8 X 50 kick 1:00
    1 X 100 swim

    20 X 25 Fast :30

    WARM DOWN: 4 X 50 easy 1:00

    4000 M/Y
    Categories
    Swim Workouts