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Swim Workouts

  1. Saturday Sept 1st - AM Swim

    At home with Susan, Richard, and Michael.

    Warmup (1400)
    2 x
    * 1 x 200 @ 3:10, 3:00
    * 3 x 100 @ 1:40, 1:30 - descend
    * 4 x 50 @ :50, :45 - descend

    Set I (1500 set / 2900 total)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 75 @ 1:05 flutter kick with fins
    6 x 50 @ :50 dolphin kick with fins on back
    6 x 25 @ :45 underwater SDK w/fins

    Set II (1200 / 4100)
    8 x
    * 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
    * 1 x 50 @ 1:20 recovery

    ** 4100 yards **

    The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

    I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

    Updated September 3rd, 2012 at 02:13 AM by eric.carlson

    Categories
    Swim Workouts
  2. 09.01.12 - Saturday workout

    by , September 1st, 2012 at 01:53 PM (Pete's swim blog)
    Swam w/ Dave, Gina, Bob and Bob in Huntsville.

    SCY

    400 Warm up

    4 x 50 Kick - 1:00 (no fins)
    8 x 50 IM Order - :55
    4 x 100 Kick w/ fins
    8 x 100 Free - 1:30 (1:12-1:13)

    4 x 200 Pull - 3:00 (2:20, 2:17, 2:13, 2:08)
    Descended these unlike yesterday when I blew it all out on the first one. Felt better. I didn't hit 2:05 but the 2:08 felt very smooth.

    4 Times through:
    * 50 Stroke - :55 (IM Order)
    * 100 IM - 1:45
    * 50 Stroke - :55 (IM Order)

    2 Times through:
    * 200 Free - 3:00 (2nd time, pull)
    * 100 IM - 1:45 (2nd time, 1:30)
    * 50 Free - :45
    * 200 IM - 3:00
    * 100 Free - 1:45 (2nd time, 1:30, pull)
    * 50 Bk - :45

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  3. Friday, August 31, 2012 5:30pm - Fly for Peony

    by , August 31st, 2012 at 11:05 PM (Fast Food Makes for Fast Swimming!)
    I decided to make this a tribute workout to my teammate Peony Munger, who passed away early this morning after over a year of battling pancreatic cancer. Many of you already know her story about the 1000+ miles of butterfly that she's done over the past few years, and tonight I wanted to do one for her. She will be missed. Love you Peony! Rest in peace.

    News article: http://www.wenatcheeworld.com/news/2...wimmer-passes/

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

    Warmup:

    200 Free

    Peony's Mile

    1650 Fly
    I originally planned on this being a straight swim, but 1/2way through it plans changed.
    Went: 800 Fly then 1:00 rest (500 split was 6:25)
    200 Fly then :20 rest
    200 Fly then :20 rest
    100 Fly then :10 rest
    100 Fly then :10 rest
    100 Fly then :15 rest
    100 Fly then :15 rest
    50 Fly

    My total time was 24:30, so minus the breaks I was around 22:00 for the mile fly. I used my first break to stretch a little, and the smaller breaks gave me enough time for a few sips of Gatorade and time to keep going. Felt like a marathon swim, but can't compare to one the same way.

    150 EZ Backstroke slooooooooooooow

    500 Free EZ Pull (my neck and left shoulder were stiff here)

    Now swam with Jared who was in the next lane over:

    500 Free Swim
    This turned out to be a race, though neither of us knew it going into the swim. We both started off easy, side by side. At the 150, Jared increased pace, I matched him. 250 increased pace again. At this point we knew it was a race to the finish. At the 350 Jared began to build even stronger, and I had to work to stay up. Going into the 425/450 we were about a 90% sprint, and the final length was no holding back. We pretty much tied at the finish (but I think I got him)
    I was eyeballing the clock for our splits along the way:
    200 - 2:30ish
    300 - 3:40ihs
    400 - 4:48ish
    500 - 5:55
    To be 2:30 at the 200 and finish under 6:00 was great.
    At the end we both said to each other "I didn't know that was a race, but it ended up that way." That's what you get with competition, even in practice!

    5 x 100 @ :15 rest
    Odds Back w/ 4-5 SDKs each length
    Evens Free w/ 4 SDKs off final turn

    100 EZ

    ----------------------
    3600 Yards

    Now I just have to prepare myself for the 2 hour beatings that will be coming my way next week as I join the age group team for the first time in...uh...well since college...13 years.

    Updated September 1st, 2012 at 12:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. Friday August 31st - AM Swim

    At home with Susan and Josh.

    Warmup (700)
    1 x 200 @ 3:10
    3 x 100 @ 1:40 - descend (1:16 .. 1:12)
    4 x 50 @ :45 - descend

    Set I (1250 / 1950)
    Lifted from fort's WORKOUT #4 in this week's [ame="http://forums.usms.org/showthread.php?t=21283"]High Intensity Training[/ame]


    5 x 100 kick w/fins @ 1:45 descend to fast (went 1:11 on the last one)
    50 easy

    8 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater
    50 easy

    200 AFAP kick w/fins for time (went 2:24, not so fast)
    50 easy

    Set II (1200 / 3150)
    2 x 200 pull @ 3:00
    2 x 200 pull @ 2:50
    2 x 200 pull @ 2:40
    Breath every 5 strokes. Went ~2:30 on all.

    100 easy

    ** 3250 yards **

    I often do underwater SDK with fins as part of a kick set, so when I saw the under/over 50s in fort's "Monster kick day" workout I thought it would be fun to do them instead of my usual 25s. I assumed they would be easier than doing back-to-back 25s but I was wrong - they were much harder.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/03/20122

    by , August 31st, 2012 at 05:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X250 4:00
    4 X 100 1:30
    10 X 50 5 on :50 5 on :45

    1 X 200 kick 4:30
    4 X 100 kick 2:15

    4 X 100 2:00
    #1: moderate
    #2: 75 mod/25 fast
    #3:50 mod/50 fast
    #4: 25 mod/75 fast

    $$$ 30 50's $$$
    5 X 50 :40-make the interval-
    1 X 50 fast :45
    4 X 50 :45
    2 X 50 fast :50
    3 X 50 :50
    3 X 50 fast :55
    2 X 50 :55
    4 X 50 fast 1:00
    1 X 50 1:05
    5 X 50 1:05

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  6. Friday, Aug. 31

    by , August 31st, 2012 at 02:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 25 shooters w/fins @ :40
    50 EZ

    8 x 50 @ 1:00
    odds = flutter kick w/board
    evens = free
    50 EZ

    Speed Sets:

    Did a slightly modified version of workout #2 from my HIT forum: [ame="http://forums.usms.org/showthread.php?t=21283"]U.S. Masters Swimming Discussion Forums[/ame]. I didn't have time for as much recovery swimming on the main set.

    8 x 25 burst dolphin kick + cruise @ 1:00/1:10
    50 EZ

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    2 x through:
    1 round free (12s), 1 round kick, with fins
    kicks were flutter kick w/board, dolphin kick with board and backstroke kick (ranges from 10 high to 12 flat)

    6 x 25 @ 100 pace @ :40
    100 EZ
    5 x 25 @ 100 pace @ :40
    100 EZ
    4 x 25 @ 100 pace @ :40
    100 EZ
    3 x 25 @ 100 pace @ :40
    100 EZ

    50 EZ

    Total: 3550


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

    Very happy to have gotten 3 solid speed workouts in this week. And so excited to be on the cover of Swimmer magazine SDK-ing!!! I haven't received my mag yet, but Ande kindly emailed me a photo of the cover. Looks like I bend my knees quite a bit on the SDK.
    Categories
    Swim Workouts
  7. Workout 08/31/12:

    by , August 31st, 2012 at 11:32 AM (Maple Syrup with a Side of Chlorine)
    Ah, finally back to some water. This marks my second trip to a pool (with 3 OW swims), so August was not very active in the Green Mountains. It has been a time of relaxation that I will dub "recovery" to make myself feel better.

    Anyways, not too exciting today ...

    200 FR/200 IM Drill w/u

    400 FR
    200 kick
    200 drills FR
    200 drills stroke
    4 x 50 Quarter's Strong FR
    200 DPS fly stuff (thinking of That Guy's helps)
    100 float
    (Solo/Hoosick Falls/1900yds/40 min)
    ------------------------------------

    So marks the end of the outdoor pool over in Hoosick Falls. Is was my first time in an outdoor pool since high school in the 90's, when we would swim meets in Manchester, Rutland, Burlington, Springfield, and Brattleboro, VT, as well as Charleston and Walpool, NH. They used to have the VT Summer meet outdoors in Vergennes, which was a great meet because in '86 they started to park a Ben and Jerry's ice cream truck in the parking lot, fueling us little ones on Mint Oreo Cookie (my favorite: ), and my folks would stop at the A&W just south of Middlebury on the way home. I am happy to report that swimming still involves dining for me to this day.

    As I was saying, today was the last day of swimming at HF. Latest word on the Rec Center in town is ok I suppose: our local indoor pool has been closed since the first of July for rebuilding of the pool wall, and that construction appears to be complete. A friend mentioned that the planned reopening is not this coming week but the following, so that is a bummer. I still have some OW possibilities that are open, so I will just keep taking it easy until the Rec reopens and I can refocus for the short course season(s) to come.

    I am also dabbling with some ideas towards taking a more central role in the Masters program in town, as in coaching. It would involve giving up some of my own swimming time , but I would really like to see not only the training but also competition side of things increase. We are a workout group under the New England Masters umbrella, and I am thinking of introducing a new team name and logo (the Bennington Area Master's Comets isn't doing it for me). I am thinking Monument Masters (an ode to our beloved Bennington Battle Monument), or the other option is to branch out from the Age Group team in town. Anyone have any thoughts of either option?
    Categories
    Swim Workouts
  8. Thursday 8/30/12

    Thursday 8/30

    PM only SCY

    Time to test my fitness with the Dave Salo 3x300 set (thanks PWB)

    400 swim (100 FR/200 IM k/dr/100 FR)
    4x100 @ 1:20 D1-4
    4x100 @ 1:45 kick D1-4 25 FR/25 FL
    6x50 @ :50 #1 and #6 EZ FR, #2-5 IMO build to fast
    4x25 @ :30 w/ fins 4/5/6/7 fast strokes off the wall
    100 EZ

    3x300 @ 4:30 AFAP consistently through all 3 (3:19, 3:21, 3:24)
    6x50 A.R.
    2 @ :40
    2 @ :45
    2 @ :50

    12x25 @ :30 w/ strapless paddles, odd: R arm only, even: L arm only

    100 EZ

    Total: 3300

    Average 100 pace for the 3x300 was 1:07.1 so my BASE interval for the next few weeks will be 1:15. What that tells me is that I am way out of shape right now :/
    Categories
    Swim Workouts
  9. 08.31.12 - Friday workout

    by , August 31st, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Glenda, Ray, Kyle, and Keith. We pretty much went through two 1500 yd blocks. I tried to alternate sets of lower speed, less rest with higher speed, more rest. It got pretty intense w/ Dave pushing me in the next lane. Eventually, I couldn't keep up anymore.

    SCY

    600 Warm up

    3 x 200 IM - 3:00 (made 2:48-2:50)
    3 x 150 Fr/Kick/Fr - 2:30
    100 Easy
    3 x 100 Stroke - 1:45 (IM Order)
    3 x 50 Free - :45

    200 Easy

    3 x 200 Pull - 3:00 (2:05, 2:12, 2:13)
    3 x 150 Stroke/Kick/Pull - 2:30
    100 Easy
    3 x 100 Pull - 1:45 (1:05, 1:05, 1:02)
    3 x 50 Stroke - :45 (IM Order)
    This is where things picked up. 2:05 is pretty much meet times w/ a drag suit. Dave ripped off three of them. I couldn't hold the pace. We went at it again on the 100s. I was closer on these and didn't fade but Dave was making 00s. The 50s stroke was painful after that. Fortunately, there were only three.

    200 Cool down

    (4200 total)
    Categories
    Swim Workouts
  10. Thursday, August 30, 2012 6:15pm - I'm going for it!

    by , August 30th, 2012 at 10:34 PM (Fast Food Makes for Fast Swimming!)
    Yep, I've decided that I'm going to join up with the local USAS team which starts their new season next week. The costs have all added up to where I'm just about breaking even with the:

    Masters Workouts + YMCA Membership = USAS Senior Group dues

    It'll be great to swim consistently with the same group of people, and have a coach to work with. Now I just have to fill out the paperwork and sign my life away. Oh yeah, can I ask anyone to sponsor me for the swim-a-thon later in the year?


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

    My swim tonight was brief, but effective. Had soccer pictures for my daughters team, and then stopped by the pool for a quick dip.

    5 x 100 Free @ 1:30 w/up (1:10s)

    Main Set:

    10 x 100 @ 1:25
    • Odds IM (went 1:19/1:20 avg.)
    • Evens Free (went 1:13 avg.) swam these recovery
    10 x 50 SDK w/ long fins on back @ 1:00 (held :28-:29s)
    avg'd 6-7 SDK underwater each length.

    100 EZ and out

    --------------------
    2100 Yards


    Hmmmmm....wonder what 2 hour workouts are going to be like?
  11. Thursday, Aug. 30

    by , August 30th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    16 x 25 shooters
    8 w/fins, 8 w/o fins
    50 EZ

    6 x 25 no breath over kick free @ :45
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP IM w/fins, :56 mid
    300 EZ

    1 x 50 AFAP fly w/fins, :23 low
    200 EZ

    1 x 100 IM w/fins, 56 high
    300 EZ

    1 x 50 AFAP breast w/fins, :28
    200 EZ

    1 x 100 AFAP IM w/fins, :55 high-56 flat
    300 EZ

    50 EZ

    Total: 3450


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


    I wasn't bold enough to do Tim's 5 x 100 AFAP set. I goofed off too much in August for that. But I was still pleased to pound out 3 x 100 + 2 x 50 AFAP. Hopefully, starting to round into shape for the fall. Wish I didn't have this elbow issue. But c'est la vie. I'd prefer that to a shoulder injury any day.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -08/31/20122

    by , August 30th, 2012 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    4 X 25 sprint kick :45
    1 X 50 swim 1:00
    4 X 25 sprint(swim) :30 #4 on 1:30
    Three rounds, all choice

    5 X 200 pull 3:00 2:40
    1 X 100 easy 2:20 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  13. Thursday August 30th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1500)
    3 x 150 free @ ??
    1 x 100 IM @ 1:50
    3 x 100 free @ 1:40
    1 x 100 IM @ 1:45
    3 x 50 choice @ 1:00
    4 x 100 kick @ 2:10, descend

    Set I (1200 set / 2700 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, even fast (:36 .. :38)
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:42 .. :44), breast (:44 .. :47), back (:43 .. :47) by round

    Set II (1500 set / 4200 total)
    3 x 200 pull @ 3:10
    3 x 150 pull @ 2:25
    3 x 100 pull @ 1:40
    3 x 50 pull @ :50

    ** 4200 meters **

    My legs held up much better today, I didn't get any cramps until the end of the pulling set and they weren't severe. My shoulder muscles and triceps hit the wall at about the same time, so the end of the last set was not exactly fast.

    Updated August 31st, 2012 at 10:22 AM by eric.carlson

    Categories
    Swim Workouts
  14. 08.30.12 - Thursday workout

    by , August 30th, 2012 at 09:46 AM (Pete's swim blog)
    Swam /w Roger, Dave, Dave, Danny and Glenda. Another challenge day. We did 8 x 100 IM on 1:25. It was hard but easier than last week. Instead of 1:20s, I kept it to 1:20-1:22. Made 1:18 on the last one. With my backstroke fixes I'm able to relax the second leg and still maintain a good pace. Felt good and I'm pretty confident I can make 10 of these.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 (IM Order/free)
    1:30 Rest
    8 x 100 IM - 1:25
    100 Easy

    From here, we modified Glenda's workout:

    4 x 125 - 1:45 Descend (1:35, 1:33, 1:27, 1:24)
    1:00 Break
    4 x 100 IM Kick - 2:00 Descend (last one was 1:38)
    100 Easy

    6 x 50 - 1:00 (Fr, IM Order, FR; Odds 2nd 25 hard)
    6 x 50 - :55 (Fr, IM Order, FR; Evens 2nd 25 hard)
    6 x 50 - :50 (Fr, IM Order, FR)
    Roger got to the wall before the last 2 50s and called out "2 breaths per 25 on the remaining 50s". I completely mismanaged my first breath wasting it half-way through the 1st 25. Needed another a few strokes later which left me about 4 strokes to the wall + a flip turn + a glide before I got another breath. Barely made halfway through the last 25 before I burned my last breath and the wall seemed like miles away. I made it but I was hurting badly. The last 50 wasn't nearly as bad. I stretched my first breath a lot further which put me in a better position at the wall.

    8 x 25 - :40 (Odds no breath, evens sprint)
    DPS no breath free was really good. Got down to 12 strokes. I'm usually about 15-16.

    5:00 Easy fly - made 350 yards

    100 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  15. Wednesday August 29th - PM Swim

    At home with Susan.

    Warm-up (1400)
    2 x 200 @ 3:10
    2 x 200 @ 3:10, 50 drill / 50 swim
    6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14)

    Set I (600 set / 2000 total)
    4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy
    4 x 100 @ 1:30 dolphin kick with fins
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3200)
    3 x
    * 2 x 100 @ 2:10 free no breather, broken @ 25s for :10
    * 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00

    Set II (800 / 4000)
    4 x 100 @ 1:30 pull w/buoy and agility paddles
    2 x 200 @ 2:50 pull w/buoy and agility paddles

    100 easy

    ** 4100 yards **

    I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
    Categories
    Swim Workouts
  16. Foiled Again, Wed., Aug. 29

    by , August 29th, 2012 at 08:10 PM (The FAF AFAP Digest)
    I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -08/30/20122

    by , August 29th, 2012 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 3:00
    3 X 100 1:40 1:30 1:25
    Three rounds. Read intervals left to right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 2:00
    1 X 50 1:00
    4 X 25 fast :45
    Four rounds, choice.
    IM'ers 1 round of each stroke.

    1 X 100 easy 2:30 2:30 2:30
    6 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 x 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  18. 08.29.12 - Wednesday workout: Backstroke breakthrough?

    by , August 29th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Kyle and Whitney. Roger is always pointing out that my shoulder isn't going deep enough when I begin my backstroke stroke. I can force my shoulder lower but it feels awkward. I'm faster when I do it but it is hard to keep it up and I get lazy when I'm tired. Today, I was experimenting during warm up. Instead of trying to force more rotation from the shoulder, I relaxed my elbow bend and pressed my elbow toward the bottom of the pool. This set up a more natural shoulder rotation. Immediately, I could tell I was pushing more water on each stroke. Instead of struggling to make 1:30 on a 100 back, I was making 1:25 easily. So, it appears to be faster. Am I doing it right? Maybe. Are my backstroke woes behind me? No, my sdks still stink, my kick is weak and I still have trouble breathing comfortably. But it is much better.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (Odds IM; Evens Pull/Kick)
    * 100 Easy
    * 5 x 100 - 1:45 (Odds Stroke - Fly, bk, br; Evens IM)
    * 200 IM Drill

    (4200 Total)
    Categories
    Swim Workouts
  19. Tuesday, August 28, 2012 5:30pm at the Y

    by , August 28th, 2012 at 10:46 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    10 x 100 Free @ 1:30 (cruised 1:11-1:15s)
    5 x 100 Free Pull @ 1:20 (1:10s)
    200 Kick w/ board

    Main Set: (swam with Jared)

    We didn't pick intervals, but took somewhere in the vicinity of a minute rest always leaving on the top.

    1st round I didn't look at my times, nor did I give too much intensity.
    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Fly

    Round 2: Hit it!
    400 Free (went 4:39)
    300 Free (went 3:20) dropped the pullbuoy at the 200 turn. It was slipping with the jammers.
    200 Flutter Kick w/ board (went 3:09)
    had about 2 minutes rest, then:
    100 Breast for time from push (went 1:17)
    I got some really weird toe/foot cramp during the breaststroke, and decided to call it quits at this point. Plenty of yardage for today.

    100 EZ

    ------------------------
    3700 Yards

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

    Other news:

    I'm giving serious thought into joining the USAS club team (Velocity Swimming) here in Wenatchee this year. Mostly due to the costs of the masters team potentially going up high enough to tempt me to the dark side.


    $110/month for the USAS team dues.
    I'm already paying $39/month for YMCA membership (which is just for extra swimming, I don't do the weightroom or other stuff)
    This last year we were @ $25/month for masters (which I know is cheap), giving me a total of $64/month that I was paying.


    • My masters practices are "uncoached" in a sense, as I am basically making up my own workouts, and have no true training partners on a consistent basis (same with YMCA lap swims).
    • The cost of the masters workouts may be going up significantly, due to pool operational costs and guards. This may bring my YMCA + Masters total close to the $110/month of the USAS dues.
    • I think it'll be a win-win situation for just a little more cost by me.
    • I'll have consistent training and training partners, and a coach for feedback, etc. All evening swimming, with occasional mornings as well.
    I still need to talk with the head coach about it, but he's fine as long as the $$$$ is paid.
  20. Tuesday 8/28/12

    Tuesday 8/28

    PM only SCY

    500 swim
    4x
    4x25 @ :40 shooters w/ fins, 2 DKP, 1 Fast, 1 EZ

    8x25 @ :30 burst + cruise
    50 AFAP
    150 EZ

    2x
    6x25 @ :35
    200 @ 3:00
    5x25 @ :35
    200 @ 3:00
    4x25 @ :35
    150 @ 2:15
    3x25 @ :35
    100 EZ
    RD1: 25s pull w/ strapless paddles, 200s/150 pull w/ buoy + paddles + snorkel
    RD2: 25s kick w/ fins and snorkel (hands at side), 200s/150 kick on back in S-line w/ 5 kicks off every wall (200 #1), 7 kicks off each wall (200 #2), and 9 kicks off each wall (150)

    Total: 3500
    Categories
    Swim Workouts