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Swim Workouts

  1. Thu Oct 5th, 2011

    by , October 6th, 2011 at 11:36 AM (Ande's Swimming Blog)
    Thu Oct 5th, 2011 SCY

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    Trained Wed didn't blog
    arrived 45 min late
    7 x 150
    6 x 175
    5 x 200

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:34
    wore Jammer
    swam with chris, Tennielle
    beside Tyler, Todd, jim, & Kristyne

    WARM UP
    3 x 300


    Main SET: scy

    8 x 100 on 1:10

    200 easy

    assigned 8 x 100 on 1:05
    did 100 on 1:05, 50 on 1:05

    200 easy

    6 x 100 on 1:05
    came in on 6:32

    400 easy

    assigned 6 x 100 on 1:02.5
    did 3 x 100, 100 rest, 200

    400 easy

    2 rounds of
    25 fast no breath
    25 easy k
    30 sec VK
    25 6 strokes fast


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    Categories
    Swim Workouts
  2. 10.6.2011 Thursday Workout

    by , October 6th, 2011 at 10:30 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Each had our own lane. Pool temp about 82. No drag suit.

    Pretty challenging set. I can usually make a 1:05 without too much trouble but I need some rest before I do it. The 100 IM on 1:25 just didn't leave me enough. Both times I came in about 1:20 on the last IM and 1:07 on the 100 fr. Felt good through 75 yards and then I felt the lactic acid seeping into my arms. The last 25 yards suddenly got really long and I felt like I was going nowhere but putting in maximum effort to do it.

    SCY
    500 Warm up

    2 Times through
    * 100 k - 2:00, 100 IM - 1:40, 100 fr - 1:20
    * 25 fly - :40, 50 Pull - :40, 25 fly - :40
    * 100 k - 1:55, 100 IM - 1:35, 100 fr - 1:15
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40
    * 100 k - 1:50, 100 IM - 1:30, 100 fr - 1:10
    * 25 br - :40, 50 Pull - :40, 25 br - :40
    * 100 k - 1:45, 100 IM - 1:25, 100 fr - 1:05
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40

    200 Cool down

    (3900 total)
    Categories
    Swim Workouts
  3. Workout 10/05/11

    by , October 5th, 2011 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    600 w/u (200 FR, Bk, FL/BR drill)

    2 x 500 FR on 6:45
    1st= Pull (went 6:16)
    2nd= Swim (went 6:26)
    (25 dps/25 fast, 50 dps/50 fast, 75 dps/75 fast, 100 dps/100 fast)

    5 x 100 IM continuous
    (drill, swim, drill, fast), Shuffle thru IM order

    4 x 125 on 2:15
    (75 kick on 1:30, 50 fast swim on :45)

    10 x 50 Stroke work continuous

    200 junk w/d

    (3300 yd total)

    ---------
    Spent the day in the garden helping my beloved with some projects, including a path way between the plants and the grapes. Roto-tilling chilling.

    In a 500 mood tonight, and saw some other folks on blogs doing the ez/fast alternation, so I gave it a shot. The second one was tough, and I felt as bad as the time indicates.

    On the 125's, I was able to hold :29, :31: :30 on the free and :36 on back. The stroke work went well, and I tried some single arm FR drills with my other arm at my side - killer.

    I have been scrolling through the blogs to get ideas for building up for NE Champs in March. keep up the good work, people - I'm counting on some good ideas from you all.

    Oh, and my new motorcycle helmet came in today. Perhaps a long ride is in order tomorrow while the sun is out and temps are a bit warmer (before an evening swim, of course).
    Categories
    Swim Workouts
  4. Wed., Oct. 5

    by , October 5th, 2011 at 09:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters on back w/MF

    Main Sets:

    3 x (3 x 50)
    1 = free w/paddles
    2 = torque drill w/paddles
    3 = burst free + cruise

    5 x 30s
    dive from side + dolphin kick @ 100 pace to 15 & cruise back
    (11 kicks)

    5 x (100 broken fly w/fins + 50 EZ)
    -- broken at 25 for :10
    -- just cruised

    8 x 50 backstroke w/fins @ :45

    50 EZ

    8 x 25 w/paddles and parachute

    50 EZ

    Total: 2900

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

    Had nuthin today, and I knew it right away. I guess I'm still tired from that lactate set and yesterday's workouts. Had planned on a speed workout, but bagged it. Also have some slight strain in my left quad that prevented me from kicking fast. This is about as close as I get to "phone-ing it in." But I tried to do a few useful things. In retrospect, I should just have gone to yoga today. I considered it tonight, but decided a second workout may not be too bright. I'm planning on both yoga and my team practice tomorrow.

    Updated October 6th, 2011 at 05:15 PM by The Fortress

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/06/11

    by , October 5th, 2011 at 01:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 400 kick-50 moderate/50 fast-
    1 X 100 swim

    2 X 75 1:20
    2 X 50 1:00
    4 x 25 -fast- :50
    Four rounds, one round of each IM order.
    Short break between rounds

    1 X 300 4:30 4:00
    4 X 100 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  6. Off the Blocks!

    by , October 5th, 2011 at 12:35 PM (Year Three: The Road Back)
    With our meet coming up fast, we switched to the main pool in order to utilize the blocks. YAY! I love starting with the blocks - nothing like taking :02 off a 50 from just doing a good start. Today's swim left me feeling more confident about my starts (not necessarily about my swimming......). Here's what we did:


    400 Warm-Up
    4 x 75 Kick on 1:30, 1>4
    4 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 4 x 25 Build on :30
    - 4 x 50 Fast on 1:15 (went from blocks - did mainly free, some fly, some back)
    - 2 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3200

    On the fourth round, I concentrated on back starts - mine have been notoriously bad. I did a back block start for the drill/swims even. When I came up from my second "attempt" laughing, the coach decided to simply sit on my block and critique each one. By the end of 8 starts, my back was a bit red , but the starts were getting better - not too deep, but also not the massive smack on my shoulders. So.... we'll see how that one goes on Saturday. Here's hoping....

    The plan for tomorrow and Friday is to back off a bit in practice to be "fresher" for Saturday. Sometimes it works; sometimes it doesn't.

    Regardless of how Saturday goes, there should be a number of swimmers there from my team and I'm looking forward to being part of it.

    Enjoy your swims today!
    Categories
    Swim Workouts
  7. Wednesday, Oct. 5, 2011 5:00am

    by , October 5th, 2011 at 11:01 AM (Fast Food Makes for Fast Swimming!)
    It was another one of those mornings. Tired, didn't want to be in the pool, and even after warmup I didn't feel like doing anything, but pushed onward anyway. The day got better later.

    Warmup:
    300 Free
    200 Free Pull
    4 x 50 Kick w/ board @ 1:00
    400 IM Drill

    for 5 minutes

    16 x 100 Free @ 1:20 just swim them. held 1:08-1:10s
    This got me warmed up and more in the mood to swim, but most of my hour was used up by now.

    1 x 500 Free Pull, push it a little, dodging 2 others in the lane. (went 5:38)

    4 x 75 FAST IM - no Free @ 1:10 (went :50-:53) I had three people behind me doing freestyle so it forced me to sprint these. Felt good though but now time to get out

    ---------------
    3500 Yards
  8. Tuesday, Oct. 4

    by , October 4th, 2011 at 09:24 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 20
    leg extension, 80 x 5 x 10
    assisted dips (20 lb assist), 15, 13, 14, 12
    back extensions w/plate, 25 x 3 x 15
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10

    stretching & foam roller, 20 minutes

    -- Think I did something else, but can't remember ... Making good progress on the 20 rep hi rows -- up 20 pounds since I re-started drylands. And doing more dips. I'm generally so much stronger at pulling than pushing that these were hard for me at first. Shoulders are tired tonight.


    Swim/SCY/Solo:

    Just did a recovery swim after yesterday's brutal set. Quads still burning from that. Planning a speed workout for tomorrow.

    Warm up:

    600 various

    Sets:

    20 x 50 drills
    5 of each stroke:
    chest press fly
    backstroke with turtles
    russian breast
    free w/paddles

    7-8 starts from side working on clean entries

    4 x 150 w/paddles
    50 scull + 50 back kick + 50 free

    50 EZ

    Total: 2250

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

    So after NHS induction last night, Teen Fort was whisked away and asked to another Homecoming dance. (She went with a friend to her own school's homecoming and guy #2 has been in hot pursuit for awhile.) See pic below. What I'm wondering is (1) why kids now seem to have such elaborate rituals for asking people to dances (candles?), and (2) isn't it per se unreasonable for me to have to go homecoming dress shopping again?

    And I'm mulling over my entries for the Sprint Classic: https://www.clubassistant.com/club/m...1463&smid=3308. My main goal this meet is to break the NR in the 50 back, which is 28.7. I'm inclined to swim the 50 back and 50 fly and the 4 25s (same line up as last year). This year The Battle of the True Drop Dead Sprinters is going to be scored by aggregate time. I had been planning on the 100 back a couple months ago instead of the 50 fly, but don't feel I'm ready to bust out a great one yet without more training and a real taper. But I may sign up for the 100 back in case I need a do-over in the 50 back or if I feel great and want to give it a whirl.

    Updated October 4th, 2011 at 09:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  9. Tue Oct 4th, 2011 SCY

    by , October 4th, 2011 at 05:22 PM (Ande's Swimming Blog)
    Tue Oct 4th, 2011 SCY

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore Jammer
    swam with mike & James
    beside Tyler, Todd, chris & paul

    WARM UP
    assigned 3 x 300
    did 2 x 300

    Main SET: scy

    4 rounds (one each stroke) of:
    odds 75%, evens 90 - 95%
    2 x 025 on 20 sec rest
    2 x 050 on 20 sec rest
    2 x 075 on 20 sec rest
    2 x 100 on 20 sec rest
    400 fr done 75 fr 75%, 25 stroke strong

    (can't remember)

    did a few 25's
    easy / fast

    25 fly fast, whit timed went 10.9, todd said, I've seen you kick faster.


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Categories
    Swim Workouts
  10. A Distance / IM Mix

    by , October 4th, 2011 at 02:58 PM (Year Three: The Road Back)
    Today's workout was written as a distance (pace) workout mixed with IM. As my shoulder was hurting, I substituted most of the IM with kicking, so I could focus on maintaining pace in the freestyle swims. Having never competed anything longer than a 200 Free (and then only rarely), I am looking at my first 800 Free in competition the end of this month (assuming my daughter's high school cross country team does NOT make the state finals - if so, then no swim meet for me as they are on the same day). So.... that being said, here's what we did:

    400 Warm-Up
    1 x 200 on 4:00 Kick - descend by 50's
    1 x 450 Free on 7:30
    1 x 100 IM on 2:05
    1 x 400 Free on 6:40
    1 x 100 IM on 2:00
    1 x 350 Free on 5:50
    1 x 100 Kick on 1:55
    1 x 300 Free on 5:00
    1 x 100 Kick on 1:50
    1 x 250 Free on 4:10
    1 x 100 Kick on 1:45
    1 x 200 Free on 3:20
    1 x 100 Kick on 1:40
    1 x 150 Free on 2:30
    1 x 100 Kick on 1:35
    1 x 100 Free on 1:40
    1 x 100 Kick on 1:30
    300 Cool-Down
    Total Yards - 3900


    If you want to do this one, be warned. It's pretty brutal. It was actually written starting at the 100s and working up to the 450s, but we decided to swim the other way around so we needed to be swimming hard at the end of the workout to make the intervals instead of lolly-gagging through the 400 and 450 free.



    Enjoy!
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/11

    by , October 4th, 2011 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:10 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X {6 X 50 free 1:10
    1/2: moderate
    3/4: build
    5/6: fast

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    10 X 150 2:30
    1-3: 100 moderate/50 fast (all free)
    4-6: 50 stroke/100 free
    7-9: 100 IM/50 free
    #10 All free: fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  12. Tuesday, Oct. 4, 2011 4:45am

    by , October 4th, 2011 at 11:32 AM (Fast Food Makes for Fast Swimming!)
    Wow...earlier and earlier. It's okay with me though. At least I get to swim. For the next 3 weeks or so, the high school girls team is taking over the pool (it's their pool anyway) from 5:45am-whenever. So us Masters, the few that come T-Th, decided to come in early so we can at least get a good 1 hour swim in rather than nothing at all, which was the case last week.

    In addition I got my annual flu shot yesterday, so now my right shoulder is sore, and the swimming arm rotation doesn't help any. I'm not giong to back off any in my training, there's meets coming up now.

    Warmup:
    300 Free
    300 Free Pull


    9 x 100s
    • #1 Free @ 1:20 (went 1:14)
    • #2 IM @ 1:30 (went 1:20)
    • #3-4 Free @ 1:15 (went 1:11s)
    • #5 IM @ 1:30 (went 1:20)
    • #6-8 Free @ 1:10 (survived them about :01-02 sec rest)
    • #9 IM @ 1:30 recovery
    6 x 100 @ 1:30
    #1,3,5 - Fly, Back, Breast by 100s
    Evens - Free

    2 x 100 Free Pull @ 1:15
    2 x 75 Free Pull @ 1:00
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20

    6 x 50 Kick w/ board @ 1:00

    12 x 25 FAST @ :40
    Odds Free, Evens Fly
    This was way too much rest for me. I was getting bored on the wall watching the second hand moving, but I attempting to go fast, at least on the Flys.

    100 EZ
    -----------------
    3400 Yards
  13. Workout 10/03/11

    by , October 3rd, 2011 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u 200 FR, 200 BK

    4 x 400 (20 SR bwt each)
    - 200 FR Pull w/ Buoy on 2:30 (2:16,:17,:14,:15)
    - 50 Kick on :55
    - 100 IM on 1:40
    - 50 Kick on :55

    4 x 50 FR on :45

    200 junk w/d

    (2400 total)

    ---------
    Monday night pizza had to wait 40 minutes for me to hop in the pool - I am used to eating cold food anyways. Cool nights coming in Vermont - I have started to make grape jelly and juice with the Concord's in the back yard, and I am looking to try a batch of wine this year as well (my wife enjoys it).

    I also plan to get the pellet stove ship shape for some evening burns soon, putting off using the dreaded heating oil as long as I can. It is kind of humorous: my wife and kids are "freezing" and I am fine in shorts and a tee - a good side effect from swimming open water in the Atlantic Ocean and lakes in New England all summer! haha
    Categories
    Swim Workouts
  14. LT Death Set, Monday, Oct. 3

    by , October 3rd, 2011 at 05:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    9 x 50 fly drills (3x caterpillar, chest press, single arm)
    8 x 25 shooters
    5 x 50 torque drills
    4 x burst 25s dolphin kick
    100 EZ

    LT Death Set:

    8 x 100 fast: 4 @ 2:15, 4 @ 2:30
    -- did backstroke kick with fins
    -- went: 55 high, 57 high, 58, 58, 58, 58, 57 high, 55 high*

    * Got a couple minutes extra rest before the last one b/c of , so went much faster.

    -- I decided to bump up the interval slightly so I could simulate the length underwater of a 100 back. Generally, the SDK count per 25 was 12-10-9/10-8/10. I can't stay under as long on a 2:00 interval.
    -- The interval was largely irrelevant anyway as my legs were burning after the second one, quads being somewhat sore after yesterday's sprints in the yard. After 4 of them, I used only my hips/lower back on the underwater portion and saved the legs for the above water kicking.
    -- Definitely started off too fast. But it seems wrong to hold back too much on this kind of set.
    -- It was horribly painful.

    By comparison, this is what I did a year ago with Pete:

    8 x 100 @ 2:00, best average
    Went: 58, 57, 57, 57, 58, 58, 59, 58
    SDK count per 25 was 10-12, 7, 6, 4-5.

    -- I'm sure swimming that set with Pete helped push me more than doing it solo. Started off more sensibly on that set as well. But with a bit more rest, I was under longer today.

    300 EZ

    Total: 2800

    sit in hottub

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



    I really need to stretch after that effort. Or at least hit the foam roller. Not too much time tonight as I must feed hungry people and rush off to Teen Fort's NHS induction.

    Updated October 4th, 2011 at 09:29 PM by The Fortress

    Categories
    Swim Workouts
  15. Mon Oct 3rd, 2011 SCY

    by , October 3rd, 2011 at 05:26 PM (Ande's Swimming Blog)
    Mon Oct 3rd, 2011 SCY

    Fast Fri Sept 30
    Trained at 6:00 am scy but didn't blog,
    best swim was 200 FR 1:54

    Sat Oct 1
    Trained at 7:30 am LCM but didn't blog
    went 100 FR 1:00
    also made 4 rounds of
    100 fr on 1;15 50 bk on 45

    Sun Oct 2, did not train, was in Dallas
    went to Cowboys Game and watched em lose
    got home late so I skipped 5:00 am work out this morning



    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    noon to 1:15 dove in at 12:10ish
    wore Jammer
    swam with Paul, beside Jim, Korey, Brandon, Stan & Bob

    WARM UP
    did around 200

    Main SET: scy

    4 rounds of
    25 fast on 30
    50 k on 1:00
    75 BC on 1:30
    100 fast on 2:00
    400 neg split 4 SDKs off each wall
    Rest 1:00

    3 x 400
    went 4:17 on #4



    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/11

    by , October 3rd, 2011 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    two rounds. Round 1 intervals left, round 2 right

    1 X 200 kick + 100 swim

    4 X 50 1:10
    1 X 200 IM 3:30
    Four rounds. Round 1 50's: fly 2:back 3:breast 4:free.
    Take a short break after round 2.

    10 X 50 kick
    5 on 1:00
    5 on :55
    1 X 100 swim

    1 X 50 1:00
    2 X 75 1:20
    1 X 100 fast 2:00
    Three rounds, all choice.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  17. 200s Rule the Day

    by , October 3rd, 2011 at 12:42 PM (Year Three: The Road Back)
    Today's main set was 200s. I must say - I really, REALLY don't like 200s. I'd rather do either 50s and 100s or even 400s. Just not 200s. There is something utterly difficult for me about a 200. But... that being said, today's workout went really well and I was able to keep all the intervals without a problem - and did the workout exactly as written without adding fins or pull sets when I got tired. YAY! Some days it's the little things....


    Here's what we did today:
    400 Warm-Up
    1 x 300 Kick on side on 6:00
    10 x 50 Free on 1:00, 1>5, 6>10
    4 x 25 Fist Drill on :40, lower stroke count
    4 x 25 Left Arm Drill on :40, lower stroke count
    4 x 25 Right Arm Drill on :40, lower stroke count
    4 x 25 Free on :40, lower stroke count
    1 x 200 Free on 3:15, 50 fast/150 moderate
    1 x 200 Free on 3:15, 75 fast/125 moderate
    1 x 200 Free on 3:15, 100 fast/100 moderate
    1 x 200 Free on 3:15, all fast
    1 x 200 Free on 3:30, 150 moderate, :10 rest, 50 fast
    1 x 200 Free on 3:30, 125 moderate, :10 rest, 75 fast

    1 x 200 Free on 3:30, 100 moderate, :10 rest, 100 fast
    3 x 100 Kick on 2:00, middle 50 no board
    200 Cool-Down
    Total Yards - 3500

    I plan to work really hard in the pool the next couple of days, but back off on Thursday and Friday. I'm laying off the biking until after Saturday's meet is over. And, Coach B figures that Wednesday's workout will lend itself best to block starts - so that should be fun. Before that, however, is Distance Tuesday. Have to see how that one goes tomorrow, but I actually felt pretty decent in the water today and was happy about that.

    Back to work, so until I'm back to the pool....

    Enjoy your swims!
    Categories
    Swim Workouts
  18. Monday, Oct. 3, 2011 5:00am

    by , October 3rd, 2011 at 12:33 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Free Pull

    Main:
    3 x 300 Free @ 3:55 (held 3:30-3:35)
    3 x 300 Free Pull @ 3:50 (held 3:27-3:30)

    100 EZ

    4 x 50 Free @ :45 (while waiting for another to finish her warmup)
    got a nice breathful of water on the last one and almost killed myself trying to get the water out. I've taken in a fair share of water over the years, but nothing like this one!! It was a good thing I'm swimming on an empty stomach...

    5 x 200 IM @ 3:00 started @ 2:41, descended down to 2:26 on the last one
    I was following another person who was doing freestyle on these, so it was kind of nice to chase someone.

    -----------------
    3500 Yards

    Felt good with today's swim, though it started off sluggish like most Mondays after two days out of the pool. I'm hoping I can get started with the age group team one of these weeks soon. We'll just have to see what kind of a payment plan can be worked out for me, if any at all. I can't afford it otherwise... I'm only planning on 1 or maybe 2 age group practices a week.
  19. Monday workout

    by , October 3rd, 2011 at 11:09 AM (Pete's swim blog)
    Swam w/ Roger and Kent next to Dave and Dave. Pool temp down to 80 due to broken boiler. Will be nice until next week when it gets below 75. No drag suit. Power hour format.

    Played soccer yesterday. Supposed to be no/light contact. I went after a ball against an opponent who was kind of new with the contact rules. In a serious match I'd have put my shoulder into his to establish some position which is what he fully expected me to do. I eased up and he dropped his shoulder into me sending me flying out of bounds on my back. It's been a while since I've been hit that hard. Woke up feeling pretty rough this morning. Dragged myself to the medicine cabinet for some ibuprophen and then headed to the pool. Didn't do too bad all things considered. Kick at the end went really well. Held 1:30's through 300 yards. Dropped to 1:35s after that. Just missed the split on #9.

    SCY

    400 Warm up

    5 Times through
    * 75 Fr - 1:00
    * 50 Stroke - :30 (Hard)
    * 50 Stroke - :30 (Hard)
    * 75 Fr - 1:00
    5 Times through
    * 25 Kick - :30
    * 75 Fr - 1:00
    * 75 Fr - 1:00
    * 25 Kick - :30

    75 Easy

    6 x 50 - 1:00 From Dive (Fly/Br/Fr x 2)
    700 Pull - 9:00

    25 Easy

    1000 Kick - 15:00
    Kick until :30 behind 1:30 pace
    Swim free until back on 1:30 pace
    (Made 900 br kick)

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  20. Week of 9/25/11 - 10/1/11

    by , October 1st, 2011 at 01:17 PM (An Uber Clydesdale Swimmer's Journey)
    Monday, September 26, 2011
    3400 SCY
    The first main set was a little difficult to grasp at first, at least until I recognised the pattern. Of course doing fly is never easy for me, but that was only an issue when it came to the longer distances. I'm just happy I didn't have to do fly twice in the 150! The next set I ended up doing it all breaststroke, yes that's 1100 yds of breaststroke! I know I'm going to be sore tomorrow!!

    Warm-up
    400 free, easy
    8 x 50 IM order

    Main Set
    with 0:15 rest in between
    25 fly
    50 (bck/brst)
    75 (fr/fly/bck)
    100 (brst/fr/fly/bck)
    150 (brst/fr/fly/bck/brst/fr)

    with 1:00 rest in between
    all stroke or IM
    200, 250, 300, 350

    with 1:15 rest in between
    all free 400, 500

    Cool down
    200 free, easy


    Wednesday, September 28, 2011

    3200 SCY
    Today was the day of 200s! I really enjoyed the kick sets, as it gives me time to concentrate on one lacking facet of my swim technique. I've always swam primarily with my arms and shoulders. I don't know why that is, but as long as I remember, my kick has been marginal at best.

    Warm-up
    400 free, easy
    8 x 50 IM order

    Main Set
    10 x 50 free (5 on the 0:55, 5 on the 0:50)
    3 x 200 IM kick 0:30 rest
    2 x 200 pull on the 3:30
    2 x 200 free descending 0:45 rest
    3 x 100 stroke (for time)

    Cool down
    200 free, easy


    Friday, September 30, 2011

    3300 SCY
    Friday is here and it's payday for me! Whew! I was happy to see that Nick didn't make the sets with large butterfly yardage, but just enough to allow me to work on my technique. We finished the main set with a drill that we hadn't done in a while: a pyramid.
    Warm-up
    400 free, easy
    8 x 50 IM order

    Main Set
    5 x 50 on 0:50
    5 x 50 on 0:45

    with 0:15 rest in between
    50 fly
    100 back
    150 breast
    200 free

    50 fly (kick)
    100 back (kick)
    150 breast (kick)
    200 free (kick)

    alternating swim-kick-swim:
    50, 100, 150, 200, 150, 100, 50

    Cool down
    200 free, easy


    Summary
    Dang it! It wasn't until right now that I realized that my weekly total was 9900 yds! I really need to add up my yardage throughout the week and if I'm going to be close on Friday, I need to do that little extra to get me into the 10K region.
    Categories
    Swim Workouts