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Swim Workouts

  1. Thurs, Oct. 25, 2012 7:00-9:00 Test Set Thursday

    by , October 26th, 2012 at 01:51 AM (Fast Food Makes for Fast Swimming!)
    Gotta love these days (or not).

    The anxiety building up inside wondering in which way the coach is going to kill us today. We always have 2 test sets, a swim one, and a kick one. They are paired up to always be the same, but some are swim set first, then kick set, others the opposite. IM, Free, Stroke sets are all out there.

    It's really up to the rotation the coach has set up, and because we have quite a few sets to choose from, it's anyone's guess as to what we're in for...


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

    Warmup:
    600 (25 Breast, 25 Breast kick w/ hands at sides, 25 Free, 25 V-Sit scull)

    6 x 100 Kick w/ fins @ 2:00 Desc. 1-3, 4-6.
    --did SDK on back
    went 1:21/1:15/1:05, then 1:20, 1:13, 1:04
    (1200/1200)

    12 x 50 Pull w/ paddles @ 1:15 - Odds Breast, Evens Free

    8 x 50 @ 1:00
    IMOrder, 2 each stroke (1 EZ, 1 Fast)
    Fly - :30, Back - :34, Breast - :37, Free - :27 (totals 2:08ish 200 IM)
    (1000/2200)

    Main Sets: (Test Set #1)


    10 x 100 Free @ 1:30 best average
    • avg. 1:03.5 w/ a 25 HR/10 sec.
    • fastest was 1:01, mostly 1:03s/1:04s
    • this was a bit slower than my last time...oh well, I'm tired, and Jared wasn't there to push me (or to draft off)
    200 EZ
    (1200/3400)

    (Test Set #2)


    10 x 100 Flutter Kick w/ board @ 2:00
    • avg. 1:33s w/ a 22 HR/10 sec. (my HR won't get too high with kick alone)
    • Fastest - 1:31, Slowest 1:36
    • I dropped an 8 sec. avg. from the last time I did this
    • I felt really good with these, but got tired on #7, 8, 9, 10
    200 EZ
    (1200/4600)



    6 x 25 All Out Choice stroke @ 1:00 (did Fly)
    • during the previous 200 cooldown a couple 12 year old girls thought it would be cute to hide my fins at the deep end of the pool. I noticed them after the 1st 25, and just put them on for the 2nd 25 to get them back to the start end. I ended up doing an :11 25 fly from push with only 3 strokes of fly
    Cooldown:
    Coach said "do a couple 100...wait, naaa, do one fifty".
    Did he say 1 x 50, or 150???
    My ears heard 1 x 50, and got started before anyone could question him.
    He smiled when I got out after 1 x 50, and said to me "I see what you did there."
    Masters swimming is all about being smart about your options.

    -----------------------
    4800 Yards
  2. Thursday, October 25 2012

    by , October 25th, 2012 at 07:09 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 84, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 68%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    1x400 Free

    *Set 1*
    1x1600 IM done as
    • 2(4x200 IMO 50 drill/50 swim)


    *Set 2*
    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 3*
    1x1000 FR Swim/paddles, broken with :30 rest, done as
    • 2x300 - desc effort by 100
    • 2x200 - 50 cruise, 50 fast


    Warm down: 100 EZ

    Comments:
    • Tired/sore from weights the night before.
    • Set 1 - Was going to do 400s straight, the changed it after doing the first 100.
    • Set 2 - More challenging due to leg fatigue from air squats and leg extensions from the previous day.
    • Set 3 - First 300 was awkward, second 300 better, but sloppy - 200s were almost in a groove
    • Warm down - great~!
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/26/20122

    by , October 25th, 2012 at 05:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

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

    18 X 50 1:05
    Every third is fast, all choice
    1 X 100 easy

    8 X 150 2:30
    Swim or pull.
    Swim 100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  4. Thursday, Oct. 25

    by , October 25th, 2012 at 05:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    4 x 50 fly drill @ 1:10
    50 EZ
    4 x 25 burst dolphin + cruise
    50 EZ
    4 x 25 burst fast hands + cruise
    100 EZ
    4 x 25 odds up tempo free evens EZ
    100 EZ

    Total: 1600


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

    Just an easy pre-meet swim today.

    Heat sheets for the Sprint Classic are up.
    http://www.swimphone.com/mobile/meet....cfm?smid=4129. Awkward -- I'm right next to Teen Fort in 25 breast.

    Had a consulting appt with my PRP doc today. Because of the complicted MRI diagnosis, he wants me to see his elbow specialist to rule out surgery for the tears. This really does not thrill me, but I have an appt Nov. 1. I'm going to continue to hope that it is not surgical since I am still swimming and there is not great weakness. The tears and tendinosis can be treated by PRP, probably need 3 rounds. In retrospect, I am cross with myself that I did not get an MRI last November. I've wasted a lot of time and money on a misdiagnosis. And I likely caused more damage by returning to lifting too early, thinking it was just tennis elbow. If I'm ever injured again, I'm going to err on the side of getting an MRI right away.

    On another note, I'm not sure I should restart weights after Sundays meet. With upcoming meets on Nov. 18 and Dec 7-8, it might not make any sense. I can't decide whether to do a little core work and jumping or lay off entirely.

    Updated October 25th, 2012 at 10:10 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday 10/25/12

    Thursday 10/25

    PM only SCY

    Pilfered from the HVT forums, the following presentation has been edited for time and formatted to fit your screen.

    400 swim 100 FR/200 IM k/dr/100 FR
    4x100 @ 1:15 D1-4
    4x100 @ 1:50 IM kick D1-4
    6x50 @ :50 #1,6 EZ FR, #2-5 IM order build to fast

    12x50 @ :45 D1-3, 4 EZ

    3x
    2x75 @ 1:10 DPS
    100 @ 1:10 FAST @ 1000 pace (59.2, 58.7, 59.7)
    2x75 @ 1:20 25 dr/25 kick/25 dr
    100 @ 1:20 FAST @ 400 IM pace (1:04.8, 1:07.9, 1:09.7 --> one each stroke)
    :30 rest

    4x100 @ 1:30 pull w/ buoy + strapless paddles + snorkel (focusing on body position and roll + catch)

    Total: 4000
    Categories
    Swim Workouts
  6. 10/25/12 Lunch time swim

    Had a great lunchtime swim.

    did

    w/u
    200 s
    200 k
    200 p
    6x75 sprints

    main set

    200
    300
    200
    300
    200

    c/d
    100

    First lunchtime swim while the highschool ear is in session. Ironically, the pool was not crowded, people were nice, and the kids were no wheres to be seen.
    Categories
    Swim Workouts
  7. Thu Oct 25th, 2012

    by , October 25th, 2012 at 11:44 AM (Ande's Swimming Blog)
    Thu Oct 25th, 2012

    36 days my SCM meet


    Whitney coached
    SCY UT Swim Center main pool
    6:30 8:00 dove in 6:35
    Swam with Todd, Jim Jason & Chris
    Beside Marcio, Paul, Tyler, Larry & ??


    Warm up
    assigned 1000
    did 600 ish

    Main Set

    5 x 200 fr on 4:00 best ave
    went 2:09, 2:07, 2:04, 2:03, 2:01

    100 easy on 3:00

    10 x 100 fr on 2:00 best ave
    went 58's, 9's & 60's

    100 easy on 3:00

    assigned: 20 x 50 on 1:00
    did: 1 - 10 odds k evens fr
    11 - 20 swam one skipped one

    100 easy

    doesn't seem like much but it was a tough work out

    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
    Categories
    Swim Workouts
  8. 10.25.12 - Thursday workout

    by , October 25th, 2012 at 10:15 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray.

    SCY

    600 Warm-up

    5 x 300 - 4:30
    * 1-3 Free (3:50, 3:40, 3:35)
    * 4, 5 Pull (3:25, 3:13)
    100 Easy

    4 x 150 - 2:30 IM Order/Kick/Free
    4 x 150 - 2:30 Fly/Back/50 Kick/Breast/Free
    100 Easy

    12 x 75 - 1:15 Sliding IM
    50 Easy

    4 x 50 - :55 Free/IM Order
    4 x 50 - :55 IM Order
    4 x 50 - :55 Kick

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  9. Wed. Oct. 24, 2012 7:00-9:00pm

    by , October 25th, 2012 at 01:50 AM (Fast Food Makes for Fast Swimming!)
    Back to the grindstone again, and it was tiring. After taking it fairly easy for the last half of the past week, plus the 2 day meet over the weekend, I was pretty well spent. No practice Monday, and a pretty easy swim yesterday, didn't really get me completely "ready" for go time today, but I made it.


    Warmup:

    400 Swim (25 Free EZ, 25 V-Sit Scull, 25 Breast EZ, 25 Back kick)

    8 x 25 V-Sit Scull @ 1:00
    (600/600)

    10 x 100 Kick w/ fins @ 1:25 did SDK on back - went 1:16-1:17s
    (1000/1600)

    Main Set:


    8 x 300 as:
    • 200 IM w/ last 50 Free FAST @ 3:15 Desc. 1-4, 5-8
    • 2 x 50 Free FAST @ 1:00
    • 1:00 rest after round #4
    Desc'd from 2:40-2:31s but couldn't really get moving. The 50s weren't too hot either, going :30/:31s, with a rare :29 here and there200 EZ
    (2600/4200)


    5 x 300 Free Pull @ 4:30 just cruise them, body roll, breathe @ 3
    went consistent 3:45s
    (1500/5700)

    6 x 50 Choice Stroke AFAP @ 1:30 (did all Fly)
    :30/:31/:31/:30/:30/:29
    I felt good here on these at the end of practice, and was surprised how fast I was able to go.

    200 EZ

    ------------------------
    6200 Yards
  10. Wednesday, October 24, 2012

    by , October 24th, 2012 at 07:05 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center.
    Air temp of 82, pool at 78, 100% water clarity.
    Cloudy skies with humidity at 65%

    Freestyle
    Focus - Stroke Technique

    *Warm up*
    1x400 FR Drills

    *Set 1*
    2x1000 on 15min
    do each one as
    • 500 EZ legs, smooth pull
    • 300 moderate 4k, stronger pull
    • 200 steady 4-6K, firm controlled pull


    *Set 2*
    2x500 on 1min rest, do as
    • 250 EZ legs, smooth pull
    • 250 steady 4-6k, stronger pull


    *Set 3*
    3x400 on 1min rest, do as
    • 200 EZ legs, strong pull
    • 200 steady 4-6k, firm controlled pull


    *Set 4*
    4x300 on 1min rest, do as
    • 200 EZ legs, strong pull
    • 100 strong 4-6k, firm controlled pull


    *Set 5*
    5x200 on :30 rest, do as
    • 100 EZ legs, strong pull
    • 100 strong 4-6k, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • The coach looked at my FR stroke last week, and once again, the truth about one's stroke flaws stings a bit, and corrective progress gradually evolves unevenly over weeks of practice. Last April/May I swam reasonably well because I finally got in pretty good swimming shape and became relatively stronger with consistent weight training (not surprising as I did not do any strength activity other than pushups the last 12 years).
    • The endurance and strength I enjoyed at that time also appeared to moderately mask my more obvious stroke flaws. What is most apparent at this point, is how quickly I can LOSE hard earned endurance and strength in eight weeks!
    • The three biggest errors in my FR are; 1) head goes out of alignment on left side breathing (my favored side), 2) breathing too late on left side, and 3) the right hand drifts out laterally past line of shoulder before the catch.
    • With Coach patiently providing visual/verbal feedback (I am nearly deaf in the water), I was able to calm my head position minimizing breathing motion and looking more downward to the lane line. By cropping my arm/shoulder recovery closer to my head in front of ears, I was able to keep the extension of the hands and arms more linear directly into the catch. So for now Coach approves of my progress.
    • So having said all that, in the workout today, the focus starting each swim was to cruise just a bit faster than warmup but implement the desired stroke technique and then complete the swim with a slightly stronger pull but same form, with the support of a solid streamlined flutter kick.
    • It was harder to do than expected; after completing many of those 500s to 200s my HR was typically about 27/29 for 10, or 15-16 for 6. Last March/April after Coach challenged me weekly with several lactate level fast swimming sets LC where my HR was up as high as 19-21 for 6 (some of those swims were really painful), by the end of April I was able to swim almost an hour of straight and broken swims where my HR would average about 15-17 for 6. The effort was not that much easier, but I just got used to it.
    Categories
    Swim Workouts
  11. Wednesday 10/24/12

    Wednesday 10/24

    AM only SCY + new dryland routine

    500 swim 4/6/2 turns
    2x250 pull w/ buoy + strapless paddles + snorkel

    4x
    50 RD1/4 :50, RD2 :55, RD3 :45
    100 RD1/4 :1:40, RD2 1:50, RD3 1:30
    150 RD 1/4 2:30, RD2 2:45, RD3 2:15
    200 RD 1/4 3:20, RD2 3:40, RD3 3:00

    RD1/4 kick w/ board on the 50/100/150 and EZ swim on the 200
    RD2 swim IM add on by 50, descend distances down to FAST (200 IM was 2:19)
    RD3 swim FR, descend distances down to FAST (200 FR was 2:03)

    100 EZ

    Total: 3100

    I then headed over to a gym to do a new dryland workout called D1. It is rather Crossfit-esque. Today was "County Fair" day, where there were roughly 20 exercises to do, :20 on, :10 off.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/25/20122

    by , October 24th, 2012 at 03:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 x 100 kick 2:15
    6 X 50 kick-25 moderate/25 fast- 1:10
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 x 50 1:00
    4 X 25 sprint :40
    Choice. Swim the fourth swim of each group at 100%

    1 X 500 6:40
    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  13. Workout 10/24/12:

    by , October 24th, 2012 at 03:01 PM (Maple Syrup with a Side of Chlorine)
    wu: 100 Fr/100 Bk

    Did the following as FR with snorkel
    2 x 150 Strong
    2 x 75 (Fast, EZ)
    2 x 100 (Fast, EZ)
    2 x 100 (Fast, EZ)
    2 x 75 (Fast, EZ)
    2 x 150 Strong
    (here the Tri-Train pulled off the tracks and I continued)
    2 x 125 IM (50 Bk) on :15 strong

    50 EZ 10 x 50 with snorkel
    - odds kick on :55
    - evens swim on :45

    100 float with snorkel and out (Tri Train/Rec/2200 yds/45 min)

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


    I decided to get up early in order to catch the Tri Train at the pool this morning. I have a tough time waking up early! Had a good swim, and kept going a bit longer after they finished up. No real intervals, just wait for the rest of the train to pull into the depot then head out again. I decided to use the snorkel for the whole set, and felt more fatigued the second time through. I thought that by adding the 2x 125 I'd hit 1650 for the set, but it was early and my calculator wasn't working apparently!

    Looking forward to the water again on Friday .
    Categories
    Swim Workouts
  14. Wed Oct 24th, 2012

    by , October 24th, 2012 at 10:54 AM (Ande's Swimming Blog)
    Wed Oct 24th, 2012

    Lifted weights Tuesday afternoon

    Whitney coached
    SCY UT Swim Center main pool
    6:00 - 7:30 dove in on time
    Swam with Mike Todd, & Chris
    Beside Chris, Marcio, Paul, Dick, Gull, Keith, Korey, Sloan & Brad Bailey

    Warm up
    300
    300
    300

    Main Set

    4 x 50 fr on 35

    assigned 400 fly with 3 kicks

    4 x 100 fr on 1:10

    400 bk 4 SDKs off each wall

    4 x 200 fr on 2:20

    400 br

    4 x 100 IM

    400 fr

    8 x 50 on 1:00
    done 25 fast 25 fr with 2 breaths

    100 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
    Categories
    Swim Workouts
  15. 10.24.12 - Wednesday workout

    by , October 24th, 2012 at 10:04 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Ray, Chris, Meredith and Danny. Feeling pretty good so far this week. Getting used to the 5K/day workload.

    SCY

    600 Warm up

    150 Br/50 Fr - 3:00
    100 Br/100 Fr - 2:55
    50 Br/150 Fr - 2:50
    200 Free - 2:45
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Free - 2:25
    200 Free - 2:20 (Made 2:26)
    100 Easy
    Kind of disappointed w/ the breaststroke. I've changed my pull and while it seems easier, I don't appear to be faster. My shoulders are a lot more sore than usual so I'm hoping that developing more strength will improve the speed eventually.

    10 x 100 - 1:30
    * Odds - 25 flutter kick/75 Free
    * Evens - 50 Breast/50 Br kick
    100 Easy

    4 x 25 Fly - :45 No breath
    4 x 25 Kick - :40 (odds easy, evens sprint)
    4 x 25 br pullouts - :40 No breath
    4 x 25 Kick - :40 (odds easy, evens sprint)
    4 x 25 Free - :35 No breath
    4 x 25 Kick - :40 (odds easy, evens sprint)

    300 Pull Timed - One breath per 25 yards, rest on walls all you want. Made 4:07.

    16 x 50 - :55
    * 4 fly Descend, 4 back descend, 4 br descend, 4 free descend

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  16. Tues, Oct. 23, 2012 7:45-9:00pm

    by , October 24th, 2012 at 01:56 AM (Fast Food Makes for Fast Swimming!)
    Monday's practice ended up being cancelled due to a "fecal explosion" in the pool that apparently was extreme...

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


    Tonight, we were at the other pool in town, and we started off nearly the first hour with the coach talking about the age group meet last weekend and handing out the awards to all those who attended. Many of the kids with time drops in 7-10 out of 10 swims over the weekend. Lots of kids ended up swimming "new events" for the first time as well, 200s of strokes, 400 IM, 500/1650.


    Got in @ 7:45 for a pretty easy day:

    1000 Free DPS

    800 Kick w/ fins (25 Dolphin/25 Flutter)
    - did 200 no board/100 board/200 no board/100 board/200 no board


    10 x 100 Free Pull @ 1:50 breathe every 3, work on technique/body position/rotation/etc.
    • Odds used my TYR Catalyst paddles
    • Evens used some FINIS Agility paddles
    • With the TYRs I could really use the paddles more for strength and power, and the FINIS paddles, I had to think more about hand placement, pull pattern, etc. My personal preference are the TYR paddles, but I'll still play around with the FINIS paddles at times. I found I can do butterfly with them as well, but backstroke is a no-no with them...they won't stay on your hand during the backstroke entry.
    16 x 50 @ 1:00

    4 groups of 4 x 50s each stroke
    • Odds Drill
    • Evens Fast Swim (Flys :30s, other strokes - whatever... )
    200 EZ and out

    ------------------------
    3800 Yards
  17. Tuesday, Oct. 23

    by , October 23rd, 2012 at 08:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill
    6 x 25 burst dolphin kick + cruise
    50 EZ
    6 x 25 burst, fast hands + cruise
    50 EZ
    200 EZ

    Total: 1650

    Massage, 90 min


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

    I meant to do a few 100 more, but left the house too late today. Had a luxuriously long massage. There were a lot of knots in the scapular area, probably from all the sprint free I've added to the regimen lately. No need to stretch whatsoever now, or have Jimby say stretching has been debunked. I definitely think flexibility and ROM is important for swimming. Even naturally flexible people can get tight/knots, etc.
    Categories
    Swim Workouts
  18. Tuesday, October 23, 2012

    by , October 23rd, 2012 at 07:30 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center.
    Air temp of 80, pool at 78, 100% water clarity.
    Blue skies with humidity at 58%

    IM Day - SCY
    Focus - Stroke Technique

    *WarmUup*
    1x400 IM Drill

    *Set 1*
    1000 IM Rev Order as 4x250

    *Set 2*
    3x400 IM: 100 K choice after #1,#2

    *Set 3*
    1200 Kick wFins: as 5x200
    1. Fly - Swim lengths 3-6-8 (swims are fast, but not sprint)
    2. Bk - S 3-6-8
    3. Br - DK/back, BRpull+DK 2-4-6-8
    4. Bk - S 3-6-8
    5. Fly - S 3-6-8


    *Set 4*
    3x500 FR w/Paddles on 1min rest
    Technique Focus - steady head, linear rotation
    1. Snorkle, steady tempo
    2. as 250 steady, 250 strong
    3. as 200 steady, 300 desc by 100


    Comments:
    • The slow fly feels great, going faster later will be the problem.
    • At the end of each 400 IM my HR was 24-25/10, and I was running out air on the underwater push offs and transitions.
    • Using the snorkle is really useful in LC, but not as fun in SCY
    • I definitely feel the need to get back on the weights after using the paddles today.
    Categories
    Swim Workouts
  19. Monday, October 22, 2012

    by , October 23rd, 2012 at 07:13 PM (I swim, therefore I am)
    I am back! Summer schedule and family activities resulted in about 8 weeks down time from swimming. Returned to the pool after Labor Day to begin again.

    SCY @FGCU Aquatic Center.
    • Air temp of 80, pool at 78, 100% water clarity.
    • Blue skies with humidity at 62%


    *WarmUup*
    1x300 FR

    *Set 1*
    5x1000 FR on 15min
    • Build effort each 1000 as 500/300/200
    • Not timed
    • Stroke Tech


    Comments:
    • The coach is back on the deck Mondays and sometimes also Fridays. Working aerobic volume and stroke technique in Freestyle and IM up to Thanksgiving.
    • Currently I feel that I am about 75% of the fitness level of May 2012. I have not yet added the core or strength training as my time has been consumed by a wide range of obligations and I was tired of the pool work. But now I am recovering faster and feel back to normal soon after doing a strong 5-6K workout.
    • This summer in SWF was hot, humid, and long. Now I so happy to go out in the morning and the temperature is starting out 72 or 74, and soon will be in the mid 60s just after dawn.
    Categories
    Swim Workouts
  20. Tuesday 10/23/12

    Tuesday 10/23

    PM only SCY

    6x100 @ :10 rest 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:45 50 kick/50 drill

    3x
    2x50 @ 1:00 drill STRK
    4x50 @ :40 aerobic FR
    2x25 @ :30 FAST STRK
    STRK = IM order by round

    3x (w/ fins)
    2x50 @ 1:00 kick 25 under H2O FAST/25 on back
    4x50 @ :40 kick w/ board build
    2x25 @ :30 FAST swim

    100 EZ

    3x
    3x150 @ 2:05 50 FAST/100 aerobic
    2x150 @ 2:10 100 FAST/50 aerobic
    1x150 @ 2:15 FAST (1:30, 1:30, 1:29)

    2x100 @ :10 rest 25 scull/25 kick/50 swim

    Total: 7000
    Categories
    Swim Workouts