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Swim Workouts

  1. Workout 11/01/12: noon

    by , November 1st, 2012 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 Fr/100 Bk
    1 Noah's Ark with snorkel and paddles

    10 x 50 FR on :45 with snorkel
    4 x 125 IM on :15sr (float the 50 stroke)
    1 x 50 EZ

    Go three times through:
    - 100 Kick on 1:50 (flutter with board and snorkel)
    - 2 x 100 Fr on 1:20 (pull with buoy and snorkel)
    - 1 x 50 EZ on 1:00
    - 2 x 25 Burst and cruise stroke on :30
    (did Fr, Bk, fly by round)

    200 w/d with snorkel and out
    (Solo/Rec/3150 yds/55 min)
    ------------------------------
    Good second workout. The lane started to fill in on the IM set, so I just went when I could in order to get it all in. That main set was a nice mixture of lower leg/upper body/go really fast pain, and I was happy with the results.

    The massage was great this afternoon - first time getting those warm stones as part of the deal, and I tried not to laugh too much from the rocks between the toes tickle torture. I fell asleep after I flipped over, and I guess my wife's masseuse checked with her to be sure I wasn't in any sort of distress.

    The play at the high school was great. First time in four years that our daughter has not been there running the lights and sound, but it was fun to support the kids that we know who are acting this year. I am debating a swim before work tomorrow, but most likely will sleep though it.

    Updated November 1st, 2012 at 11:11 PM by rxleakem

    Categories
    Swim Workouts
  2. Thursday 11/1/12

    Thursday 11/1

    PM only SCY

    500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
    5x100 @ 1:50 kick FR w/ board
    12x50 @ :40 FR aerobic

    500 "super 500" w/ opposite fin + opposite paddle
    100 EZ

    2x500 @ 5:50
    2x200 @ 2:30
    2x100 @ 1:20
    50 FAST

    ^Descend set by distance

    100 EZ

    8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)

    150 EZ

    Total: 4800
    Categories
    Swim Workouts
  3. Thursday, November 1, 2012

    by , November 1st, 2012 at 05:47 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 63%

    IM - Stroke Technique, Endurance Base

    *Warmup*
    3x400 with 1min rest
    1. 400 RIMO Swim
    2. 400 RIMO Kick
    3. 16x25 on :30, 4x25 each stroke IMO


    *Set 1*
    3(3x200 IM on 4:00) done as:
    1. 4x50 K IMO on 1:00
    2. 1x200 IM on 4:00
    3. 8x24 S IMO (2x25) on :30


    *Set 2*
    5x200 FR on 4:00, as
    2(2x25 on :25, 1x50 on :50)

    *Set 3*
    1x1000 IM Swim as: (EZ 100, desc effort towards 25)
    1. 100 FLY, 75 BK, 50 BR, 25 FR
    2. 100 BK, 75 BR, 50 FR, 25 FLY
    3. 100 BR, 75 FR, 50 FLY, 25 BK
    4. 100 FR, 75 Fly 50 BK, 25 BR


    Warm down: 100 EZ

    Comments:
    • Not much energy today.
    • W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15
    • Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm up
    • Set 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprint
    • Set 3 - IMO turns, desc 100-25 ladder 4x250.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/02/20122

    by , November 1st, 2012 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    8 X 50 kick-25 moderate/25 fast- 1:10
    1 X 100 swim

    1 X 75 build 1:30
    1 X 50 @ 100% 1:15
    2 x 100 cruise 2:00
    Four rounds, choice.

    8 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 600
    Swim or pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  5. Workout 11/01/12: morning

    by , November 1st, 2012 at 09:32 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM

    4 x thru:
    - 150 Fr Pull on 2:05 with buoy and snorkel
    - 100 flutter kick on 2:00 with board and snorkel

    10 x 50 on :50
    - 1-4 Quarters Strong Fr
    - 5 EZ Fr
    - 6-9 Quarters Strong stroke (Fly, Bk)
    - 10 EZ Fr

    150 w/d with snorkel and out
    (Solo/Rec/2350 yds/45 min)
    ----------------------------

    Had a fun night last night, and even got some candy out of the deal. I used to porge right through it, now I ration it out for after swim practice.

    Didn't have a lot of time this morning, but a good swim. Two other Masters swimmers were there, which is nice to see.

    Busy day - furnace is getting cleaned now, then I am bring the cats to the vet before swimming at lunchtime. After collecting my son from school my wife and I are going to have a couples massage with those warm stones, then off to the high school to watch opening night of Cinderella.
    Categories
    Swim Workouts
  6. 11.01.12 - Thursday workout

    by , November 1st, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Ray, Roger, Aundrey, and Keith. No Daves today. I suspect they were out late last night getting candy and papering people's houses . We did a mix of yesterday's masters workout and MSA's workout. I fell apart near the end and had to switch to pull.

    SCY

    600 Warm up

    6 x 50 - :45

    4 x 100 - 1:40 Stroke
    4 x 100 - 1:30 IM
    4 x 100 - 1:20 Free
    100 Easy

    4 Rounds of:
    * 50 Kick - 1:00
    * 50 Stroke - :55 (Fly, Bk, or Br)
    * 50 Stroke - :50 (Pick from 2 not used yet)
    * 50 Stroke - :45 (Whichever stroke hasn't been picked)
    * 50 Free - :40
    * Last round intervals are :55, :50, :45, :40, :35
    100 Easy
    Made this one today. Last round was kick, back, breast, fly, free. Getting the free going after hard fly was tough.

    4 x 100 Kick - 1:40
    4 x 100 IM - 1:30
    4 x (25 bk/75 free) - 1:20
    Kick was no problem. IMs hurt. bk/free wasn't going to happen. I switched to pull after the first one and caught up w/ the interval on #4. Did 50 back pull/50 free pull but couldn't make the 1:20 of #4.

    6 x 50 - 1:15 (Hard sdk down, easy free back w/ fins)
    200 IM w/ fins (2:50)

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  7. 10.31.12 - Wednesday workout

    by , October 31st, 2012 at 05:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Yesterday, my son called me out to the front yard in the late afternoon because something cool was happening in the sky. Turns out he was right... there were rainbows everywhere. The sky was mostly clear but hazy enough to refract light all over the place. My cell phone camera unfortunately doesn't do justice to what this really looked like but here are some photos I caught:

    Rainbows, rainbows, rainbows and more rainbows.

    Never seen anything like it.

    This morning, I made up the workout. I'm always worried someone won't like it but I was the only one speaking up.

    SCY

    600 Warm up

    4 Rounds of:
    * 100 Kick - 1:45
    * 100 stroke - 1:35
    * 100 IM - 1:30
    * 100 Free - 1:25
    200 Easy

    3 Rounds of:
    * 4 x 25 IM Order - :30 Turn at midway point in the pool
    4 x 25 - :45 Odds Fly, Back; Evens Fly no breath
    4 x 25 - :40 Odds Breast, Fly; Evens underwater br pullouts
    4 x 25 - :35 Odds Back, Breast; Evens free no breath
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00
    * 50 Back - :55
    * 50 Breast - :50
    * 50 Fly - :45
    * 50 Free - :40
    * Subtract :05s from each interval on the last round
    50 Easy

    1000 Pull - Open turns on each 200
    I took this easy at first and built speed. Started on a 1:15 pace and made 2:16 on the last 200.

    100 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  8. Wednesday, October 31, 2012

    by , October 31st, 2012 at 04:37 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 59, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 43%

    *Warm Up*
    2x500 FR on 1min rest

    *Set 1*
    1x2000 FR broken as:
    2(10X50 on :45, 5x100 on 1:30) Did:
    1. 50s 1-5 @ :37-36, 6-10 @ :36-35, 100s 1:12 - 1:10
    2. 50s 1-5 @ :36-35, 6-10 @ :35-34, 100s 1:12 - 1:09


    *Set 2*
    2x200 BR kick w/Snorkel
    6x100 FR kick on 2:10, Did:
    • 1-3: 1:55-1:49, 4-6: 1:52 - 1:44


    *Set 3*
    1x1000 FR broken as:
    5(2x50 on :40, 1x100 on 1: 40) Did
    1. 34/1:08
    2. 34/1:07
    3. 34/1:07
    4. 33/1:07
    5. 33/1:06


    *Warm Down*
    100 EZ

    Comments:
    • While I felt I was making headway with basic swimming fitness, I knew in my heart I would have to break the ice with doing "real training", with interval based sets.
    • The result from my most recent straight 5000 yard swim was 1:03.10, so my aerobic base 100 pace at this point appears to be about 1:15-16.
    • Set 1 - I was disappointed in the truth of my times, but at least it is a starting point. It was more effort than I expected to do those times. Also - the warmup needs to be different including more pace/tempo swimming.
    • Set 2 - Did some BR kick for the IMs. For my freestyle, I feel that with a steady kick I have better balance and overall stroke, so might as well begin to condition the legs to be there all the way.
    • Set 3 - Made an effort to finish the workout with a more quality and encouraging swim. Doing the FR kick set earlier led me to hold on to it in my stroke more with this last set. It felt better overall, and I will be more prepared for my next workout.

    Updated October 31st, 2012 at 05:53 PM by fdtotten

    Categories
    Swim Workouts
  9. Wed., Oct. 31

    by , October 31st, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, flutter kick w/board @ :45
    50 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    2 x 50 kick AFAP w/fins + 100 EZ @ 3:00
    -- break :10 @ 50
    -- went 23 highs

    10 x 25 fast breast @ 1:00 (13 high-14 lows)
    50 EZ @ 1:30
    10 x 25 fast dolphin kick w/board @ 1:00
    150 EZ

    Total: 2600


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

    We survived the hurricane pretty well. Only lost power for 6-7 hours and no trees or limbs down. Whew.

    I kind of staggered through this workout. I've still got that cold that's been bothering me for 2 weeks and the last couple days my left ear has been really painful. Went to my ENT today: ear infection and had a throat culture for a strep test. Need to stay out of the water for 3 days. Doc said I could use a board + ear plugs + cap. Fun! I'm glad I made it through the meet, at least.

    Happy Halloween everyone! I have carved scary jack o' lanterns, put up the rest of our decorations and purchased candy!

    Updated October 31st, 2012 at 06:47 PM by The Fortress

    Categories
    Swim Workouts
  10. Workout 10/31/12:

    by , October 31st, 2012 at 02:07 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill
    6 x 100 FR Pull on 1:20 with buoy and snorkel

    8 x 100 on 1:50 with snorkel
    - odds = flutter kick with board
    - evens = swim fly-fr-br-fr, then shuffle
    ---- strong on the stroke, DPS the Fr

    6 x 150 FR Pull on 2:00 with buoy and snorkel
    1 x 200 social kick (*works better with someone else)

    Spooky Strokey Set (SSS):
    2 x 100 IM on 1:30 (went 1:18, :22)
    1 x 200 IM on 3:15 (went 2:47)
    2 x 100 Bk on 1:30 (went 1:20, :18)
    1 x 200 Bk on 3:15 (went 2:27)
    Skipped the following:
    4 x 100 IM on 1:30
    1 x 400 IM on 6:30


    1 x 50 ez
    5 x 50 FR on 1:00 with snorkel (DPS, descend)
    - went :38, :34, :30, :29, :29

    200 loosen and out
    (Solo/Rec/4100 yds/75 min)
    --------------------------

    No too much to report post-Sandy here in Vermont. In our area there were sporadic power outages due to fallen trees (not my house), but we mostly had some wind and rain. Since we are still trying to rebuild the main bridge heading east of town from Irene last year, we were blessed to be spared from another pounding this year. My daughter was ok in Philly, but I have family in CT and NJ that are still without power and will likely remain that way for days. Sending prayers out to all affected by the storm.

    The Rec Center closed early Monday so I missed out on my swim, and everything in town (except your friend Price Chopper Pharmacy) was closed yesterday. I hopped in before lunch today and felt a bit creaky in the water. I thought of the SSS as I was swimming, and ran out of time before the 400 IM's (which is actually ok by me ).

    Plans for the rest of the day include helping to set up the "Journey Through the Bible" at my son's school and then help out during and after it. It is an alternative to trick-or-treating where kids can come (with or without costume) and see different skits from the Bible acted out by the students, then load up on candy after each "stop." Preston will probably be a guide again this year. When we get home we'll watch some Halloween classics: Charlie Brown, Garfield, Alvin and the Chipmunks, and this weekend we usually pop in the Nightmare Before Christmas. Stay safe tonight, everyone.
    Also, I am at post #299 in the forums, which should mean that I will get a treat shortly after my next post.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -11/01/20122

    by , October 31st, 2012 at 01:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 1:10
    Choice. Swims 3-6-9 are fast #10 is easy

    5 X 50
    Blocks: sprint 25 and great turn, swim in easy.
    1 X 50 easy

    5 X 100 kick 2:15
    1 X 100 swim

    4 X 250 free 4:00
    Swim or pull. Negative split each swim.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  12. Wed Oct 31st, 2012 Spooky IM DAY

    by , October 31st, 2012 at 10:24 AM (Ande's Swimming Blog)
    Wed Oct 31st, 2012

    30 days till SCM meet

    Doubled Yesterday:
    Did 9 x 100 IMs FAST on 3:00,
    skipped #9 to go faster on #10
    Dove em all
    held 61's & 2's,
    went 58 on #10


    Whitney coached
    SCY UT Swim Center main pool, south end,
    Pool set up: one bulkhead on north end
    6:30 - 8:00, dove in 6:37ish
    Swam with Paul, Keith, & David
    Beside Mike, Jason & Tyler
    Gull, Larry, & Sharon

    Warm up
    assigned ??
    went around 600

    Main Set

    100 IM strong

    1:00 rest

    200 IM drill RA / LA

    1:00 Rest

    200 IM strong went 2:19

    1:00 Rest

    300 IM K RA LA

    1:00 rest

    300 IM 25 fast 50 mod

    1:00 rest

    300 IM strong
    went 3:35ish

    1:00 rest

    400 IM KRLS

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 25 fast 25 easy 50 skip

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 50 strong 50 skip

    2:00 rest

    400 IM strong drilled the fly
    went 4:38

    50 easy

    assigned: 8 x 125 with fins
    did: 8 rounds of
    odds: 50 k 50 skip 25 fast FL
    evens:25 fast FR, 50 easy, 50 skip

    50 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 31st, 2012 at 10:29 AM by ande

    Categories
    Swim Workouts
  13. Tues, Oct. 30, 2012 7:10-9:00pm

    by , October 31st, 2012 at 01:01 AM (Fast Food Makes for Fast Swimming!)
    A little late to practice, but I had to get my son home from his swim lesson at the YMCA, and then back across town to the other pool for my "swim lesson".


    Warmup:
    800 (25 Front Scull/25 Back EZ/25 V-Sit Scull/25 Free)
    **I got in 300 of this warmup when the others finished
    500 Kick w/ board
    (800/800)

    16 x 50 Free Pull w/ paddles @ :50 (Desc. 1-4) Breathe every 3
    went :35s down to :30s
    (800/1600)

    16 x 25 SDK underwater no breathers w/ fins @ 1:00 (I led the group here, held :12s)
    (400/2000)

    6 x 100 SDK on back @ 2:00 (Desc. 1-3, 4-6)
    **first round of 3 went 1:07/1:08/1:08
    **second round of 3 went 1:20/1:15/1:05
    This was by far one of the fastest efforts I've been able to do on 100s kick
    (600/2600)


    Main Set: (supposed to be 2 rounds of the 5,4,3,2,1, but we ran short on time and John cut out a little on the second round)

    LAP TRAFFIC SUCKED (we had 5 per lane):
    500 Free @ 8:00 last 100 FAST w/ kick
    went 5:45
    400 Free @ 7:00 last 100 FAST w/ kick
    went 4:31
    300 Free @ 5:30 ALL FAST
    went 3:14
    200 Free @ 4:00 All EZ
    went 2:35ish
    100 Free @ 2:00 SPRINT
    went :59 (I haven't been under 1:00 at the end of these sets yet, so this was nice)

    400 Free @ 7:00 Build by 100s to Fast
    went 4:45 (a little tired)
    200 Free @ 4:00 Build by 50s, start @ 85%
    went 2:11, but felt decent
    100 Free @ 2:00 SPRINT!
    went :57!! (coach said so) <--that's how I felt inside my head, but I was grasping for anything to hold on to...
    (2200/4800)

    200 EZ

    ------------------------
    5000 Yards and no practice tomorrow so we can load up on candy.
  14. Tuesday, October 30, 2012

    by , October 30th, 2012 at 06:56 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 58, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 45%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    • 1x400 Free
    • 2x200 BR kick w/snorkel 1:00 rest


    *Set 1*
    1x1000 IM done as
    • 4x250 RIMO Swim


    *Set 2*
    3x400 IM on 1:00 Rest
    1. 75 cruise 25 strong by 100
    2. 25 cruise 25 strong by 100
    3. 50 build 50 strong by 100


    *Set 3*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 4*
    1x1000 FR Swim/paddles, broken with :45 rest, done as
    • 4x250 - 100 smooth, 100 strong, 50 firm pull, steady 6k


    Warm down: 100 EZ

    Comments:
    • Once again, tired/sore from previous day 5K and weights the night before.
    • Set 1 - Extension of a warmup - swam straight except did several 25s of the fly as RA/LA
    • Set 2 - The last 400 IM was really the challenge to do with legal and correct turns.
    • Set 3 - Did not cramp in my toes, and kept the freestyle timing the same as without the fins
    • Set 4 - After the first 250, the remaining three were good - but I need to get new tubing for my paddles. I have been considering trying out the new Finis Agility paddles.
    • Warm down - after a lap of sculling and eggbeater kicking my strokes felt pretty good with the paddles off.
    Categories
    Swim Workouts
  15. Tuesday 10/30/12

    Tuesday 10/30

    PM only SCY

    400 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x100 @ 1:45 50 kick/50 drill
    300 @ 4:45 IM k/dr/sw
    3x100 @ 1:30 D1-3 w/ strapless paddles

    3x
    5x100 kick 4 V.S./1 AE
    4x50 swim
    RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
    RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
    RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise

    100 EZ

    4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
    2x100 @ 1:45 50 dr/50 swim

    300 EZ

    Total: 5100

    Really sore from lifting yesterday and felt very sluggish in the water.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/31/20122

    by , October 30th, 2012 at 12:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :40 #4 on 1:40
    Three rounds, choice.
    50's: odd: easy even: fast

    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 X 100 swim

    3 X 200 broken 7:00
    Broken :10 @ 100, choice.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  17. 10.30.12 - Tuesday workout

    by , October 30th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. Got my GTD suit in the mail yesterday. Nike is once again sponsoring my swimming efforts. I'm sure that royalty checks will soon follow. Quick note for Speedo and TYR... I haven't worn the suit yet so there's still time to sign me for a better contract.

    Ray had us doing a "power hour" today. Intervals on a 1:30 pace for 4000 yards. I stuck with free/pull today and added some extra yardage in.

    SCY

    200 Warm up

    2 x 500 Pull - 6:00 (Made 5:40, 5:48)
    2 x 300 Pull - 4:30 Recovery
    2 x 250 Pull - 3:00 (Made 2:50 both times)
    2 x 100 Pull - 1:30 Recovery
    2 x 100 Free - 1:30 Recovery
    250 Free (3:05), 200 Free - 3:00
    2 x 300 Free - 4:30
    500 Free (6:05), 400 Free - 6:00
    100 Easy
    Dropped my drag suit for the last 500 Free. It wasn't quite enough. Distance had caught up with me and I was hurting bad.

    6 x 50 Kick - 1:00 (no breaststroke)

    12 x 25 - :40
    * Odds Hard stroke
    * Evens no breath

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  18. Mon, Oct. 29, 2012 7:00-9:00pm

    by , October 30th, 2012 at 01:23 AM (Fast Food Makes for Fast Swimming!)
    Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically.


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

    Warmup:

    400 Free
    10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s
    10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed)
    (1900/1900)

    20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest
    (1000/2900)


    Main Set:

    12 x 150 as:
    • 100 Stroke @ 1:45
    • 2 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)
    • strokes to be done in groups of 4 all same stroke, desc. 1-4
    • did 4 Fly, 4 Back, 4 Breast
    • Desc. to 1:04 Fly, 1:08 Back, 1:15 Breast
    100 EZ
    (1900/4800)

    2 x 100 IM AFAP @ 2:30 attempt to hit your best time
    (I was about :10 off my best time from college days)
    went 1:05 & 1:04
    (200/5000)

    400 EZ cooldown

    -------------------
    5400 Yards
  19. Monday 10/29/12

    Monday 10/29

    AM (weights only) and PM SCY

    AM lift:

    2x10
    4x8 bench press @ 95/95/105/105 lbs
    4x8 lat pullover @ 20 lbs
    4x8 shoulder press @ 20 lbs
    3x10 row to reach @ 20 lbs
    3x10 hammer curls @ 20 lbs
    3x10 dips

    PM swim:

    No PM swim :/

    Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
    Categories
    Swim Workouts
  20. Monday, Oct. 29

    by , October 29th, 2012 at 08:01 PM (The FAF AFAP Digest)
    DRYLANDS, 75 min

    rehab ex, 15 min
    flutter kicks on bosu, 100
    long arm crunches, 100
    cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side
    explosive leg press, 190 x 4 x 15
    wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25
    good mornings, 85 x 2 x 8, 90 x 2 x 8
    rear delt flys, 50 x 2 x 30
    standing power wheel roll outs, 2 x 10
    resisted track start jumps on cable machine, 50 x 2 x 10
    resisted standing long jumps, 30 x 1 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Bike, 45 min:

    Didn't go too hard. Was reading Tyler Hamilton's The Secret Race.

    Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy


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

    I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
    Categories
    Swim Workouts , Spinning