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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/13/11

    by , July 12th, 2011 at 04:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry for not posting Tuesday workout...bad day for the coach.

    LC Nationals in Auburn start three weeks from today, we will begin our taper/rest phase with this workout.

    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    1 X 100 2:00 -
    Twice through. Round 1 intervals left, 2 right.

    10 X 100 FREE 2:15
    1-7: swim at 80/90%
    #8: at 100%
    9-10: easy, warm down pace

    3 X 100 kick 2:30
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    8 X 50 1:30
    Choice stroke
    Swim @ 80/90%
    IM'ers: 2 of each

    2 X 100 2:15
    Swim down pace

    4 X 50 1:30
    25 sprint/25 easy
    Choice/blocks optional

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Tuesday, July 12, 2011 6:00am

    by , July 12th, 2011 at 03:20 PM (Fast Food Makes for Fast Swimming!)
    Was able to get in for 30 minutes this morning before's better than nothing!!

    The second hand on the pace clock at the pool got knocked off and was sitting in the bottom of the clock, so no intervals today.

    400 Free
    4 x 100 Free w/ training fins @ :15 rest
    4 x 50 odd Fly, even Back @ :15 rest
    6 x 100 Free @ :15 rest
    1600 LCMeters

    I also signed up for my first ever Open Water swim at the end of August...the CAST Classic in Coeur d'Alene, Idaho. 5K is the distance I picked. I should be able to handle that. Here's the link:
  3. Thoughts from the Past Few Days....

    by , July 12th, 2011 at 12:04 PM (Year Three: The Road Back)
    Life just gets really busy all of a sudden, doesn't it? Sorry I haven't posted anything since last Friday....

    On Saturday, I did my very first Open Water swim. Our team had an open water practice that began with one of our coaches going over open water tips and techniques (including drafting and sighting) before letting us loose on the lake. I must say, I liked the open water swim much more than I had anticipated - and am really looking forward to the next open water practice. Then, in a really dumb move, I ended up going to the team's pool practice - and spent much of the afternoon napping. Two practices in one day - haven't done that since the February Fitness Challenge ended. It definitely tuckered me out. All told, it was about 5100 meters (not much to some of you... a bunch to me ).

    When Monday rolled around, I headed to the pool as always, but was slightly disappointed to find it still set up for SCY. Today's workout focused on IM - and I decided to wear my fins for a lot of it, but I did take them off for the backstroke at the end. Then, during my cool-down, I worked with my coach on my breaststroke kick for a few minutes. There must be hope for me yet because he keeps saying "almost there" - I just doing go anywhere yet. Oh well, here's what we did on Monday:

    300 Warm-Up
    2 sets:
    - 1 x 150 Kick
    - 1 x 200 Swim (1st as free, 2nd w/ fins as 50 Breast/50 Free)
    8 x 50 Drill/Swim on 1:05
    6 x 200 IM (w/ fins)
    4 x 50 Back (w/o fins) on 1:05
    4 x 50 Free on 1:05
    300 Cool-Down
    Total Yards - 3300

    Today (and for the rest of the summer), the pool will be set for LCM. YAY! Today's practice was distance focused, but I shortened some of the distances and did a bunch of stroke instead. Here's what I did today:

    200 Warm-Up
    1 x 500 Free on 10:00
    1 x 300 on 5:00 (50 fly, 50 sdk, 50 back, 50 back kick, 50 breast, 50 free - w/ fins)
    2 x 250 on 5:00 (50 fly, 50 sdk, 50 back, 50 back kick, 50 breast - w/ fins)
    1 x 500 Pull on 10:00
    2 x 250 on 5:00 (50 fly, 50 sdk, 50 back, 50 back kick, 50 breast - w/ fins)
    1 x 500 Pull on 10:00
    1 x 300 on 5:00 (50 fly, 50 sdk, 50 back, 50 back kick, 50 fly, 50 free - w/ fins)
    300 Cool-Down
    Total Meters - 3600

    It was just fun today. I am really enjoying doing stroke and wanted to focus on that. It was, however, absolutely exhausting and my shoulders are definitely still feeling my efforts in the pool hours ago.

    Oh well... live, learn, and swim!
    Swim Workouts
  4. Monday, July 11

    by , July 11th, 2011 at 04:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 single arm fly/free/back
    8 x 25 shooters

    Speed Work:

    3 x (4 x burst 25) -- hand speed
    torque drill
    back spin drill
    breast pull w/buoy
    doggie paddle drill

    100 EZ

    10 x burst 25 w/fins -- leg speed
    -- 12 high cycle fast kicks + cruise
    odds = dolphin kick on back
    evens = dolphin kick on belly

    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:30-4:00
    6 free/2 breast

    5 x 50
    25 torque drill w/paddles + 25 easy back kick

    50 EZ

    Total: 2950


    Just worked on raw speed today. And despite the low yardage, I'm a bit tired! No rest for the weary though -- I'm about to go officiate a Monday night meet.

    I adore summer though. And I have much more free time than I used to with Mini driving now and being able to drop Lil Fort off at the pool solo now that she's 10. The other day she was there for 8 hours between a meet and playing with her friends.

    I've decided to sign up for the meet in the hairball pool -- 50 fly and 50 free. (No backstroke outdoors.) Jazz mentioned that a couple of the blocks looked completely broken. That should be interesting ...

    Attached are a few more pics from Villefranche.

    Updated July 11th, 2011 at 05:05 PM by The Fortress

    Swim Workouts
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  5. Monday Workout

    by , July 11th, 2011 at 08:52 AM (Pete's swim blog)
    Felt awful this morning. Out of breath and sluggish. Kind of shook it off after a couple thousand meters and felt fine the rest of the way through.


    200 Free
    200 Kick
    200 Free

    200 Drill
    200 Free
    200 Drill

    4 x 100 Breast down/Free back
    4 x 100 Kick
    4 x 100 Back down/Free back
    4 x 100 Pull
    4 x 100 Free down/Fly back
    100 Easy

    3 x 200 Free Descend
    3 x 200 Kick Descend
    3 x 200 Pull Descend

    400 IM
    100 Easy
    300 Breast w/ paddles
    200 IM Easy cool down

    (6050m Total)
    Swim Workouts
  6. Sunday, Starlight Meet Results (USA-S) LCM

    by , July 10th, 2011 at 09:10 PM (Fast Food Makes for Fast Swimming!)
    Well...I'm exhausted. This day was tough, even though I only had to work 4.5 hours beforehand.
    My legs are just shot. I have no cardio. I'm starting to sound like a sprinter... But I did suck it up and swim all my events...not the greatest, but I did swim them. I think I may have swum about 10-12 times since my last meet a month ago also...

    200 Free - (2:15.47) 30/34/36/34 or so
    3 seconds slower than my meet 4 weeks ago in Corvallis, though it was good enough for a 10th place ribbon (and NO there weren't only 10 people in the event...) My legs hurt so bad on the 3rd length.

    100 Back - (1:14.99) 36/38
    This was my first time in the 100 Back LCM as a master swimmer, so a best time! Yippie! I actually felt good, and the clouds came out just in time for the backstroke races!!

    50 Free - (27.91) about a 1/2 second slow.
    I'm not a sprinter. At least I was first place among all athletes over 20 years of age.

    200 Fly - (2:43.57) 34/40/43/46**
    **SPECIAL NOTE: I did stop at the 150 point and hang on the wall for 10 seconds to talk to the official about the my last 50 split was approx. a 36 or so. A much needed rest though. I knew I was going to do something like this ahead of time, just not sure when and how often or how much break time. But as long as you hang onto the wall, you can't be DQ'd.
    I'm actually surprised that I showed up at the blocks for the race. My "coach" wouldn't allow me to skip it, said I had to be a good role model for the age group kids on the local club team.
    It was also good enough for another 10th place ribbon (out of 13 athletes).
  7. Sunday, July 10

    by , July 10th, 2011 at 05:57 PM (The FAF AFAP Digest)

    RC exercises
    hanging straight leg raises, 2 x 15
    back extensions w/25 lb plate, 2 x 15
    extreme angle step ups w/ 20 lb DBs, 3 x 10
    HS hi row, explosive, 140 x 1 x 10, 130 x 1 x 10, 120 x 1 x 20
    push press, 50 x 3 x 10
    knee tuck jumps, 10
    altitude drops, 2 x 10

    Swim/SCM/Solo @ Gym

    30 minute slow continuous swim a la RA



    Took yesterday off completely; I was even too wiped out for yoga. Had to save my energy for a birthday dinner with friends and fam. And I got a huge huge shock as I walked out the door -- a new convertible. Sweet ride!!! I literally had no idea. Now Geek will be forced to stop making fun of my mommymobile Durango, which is almost ready for retirement. After some birthday champagne and wine from Provence that we brought home, I was ready to sleep in. And although the gym would not be my first choice of activities on my birthday, I dutifully dragged myself in. Hope to do a speed workout tomorrow. It's going to be a busy week with summer league meets on Mon-Wed-Sat. -- boys v. girls meet, divisional relay championship and our weekly A meet.

    I've attached a few pics from Villefranche, France. The third one is a covered street from the 12th century called the Rue Obscure, which was very unique. And a cute pic of Mini and me from last night. She has chipmunk cheeks form her wisdom teeth surgery (and still very valiantly swam in the meet sat am for her team). And lastly a pic of my new ride. It makes driving around in the traffic here so much more tolerable!
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  8. Saturday, Starlight Meet Results (USA-S) LCM

    by , July 9th, 2011 at 11:36 PM (Fast Food Makes for Fast Swimming!)
    Well...this was an interesting day for me.

    Started off at 5:00am with work as usual...except today I got pulled away to do a semi-full rebuild of one of the machines for another department in another of our facilities. It was fun to say the least. I got done with this about 3:00pm.

    My first event was starting about 5:30pm, and I had no warmup aside from a few lengths back and forth in the deep tank pool which I can cross in about 5-6 strokes.

    400 Free 4:47.68 - best Masters time by 2 seconds. also a new LMSC record (previously mine)
    Splits held very nice, though it hurt like hell from my (lack of) conditioning over the past month. I was surprised when I asked the timers my time, as I was painfully gasping for air/seeing stars/near blackout/etc.

    I had a 1 hour window here between events, so I headed over to a "celebration of life" party for Peony Munger and her late husband. Peony is the woman featured on the USMS homepage who did the 1000 miles of butterfly. She was just diagnosed with pancreatic cancer, and the following day after the news, her husband passed away. This was too much for her to happen all at the same time. It was a very nice party, and almost everyone who has ever swam with our Masters group was there.

    Made it back to the pool at 6:40pm with 2 heats to spare for my next adrenaline was pumping as I came into the pool and heard heat 1 of my event on the blocks (I was in heat 3)

    200 IM 2:33.12 - this was just 2 tenths of a second off my best.
    My fly felt great, back was okay, breaststroke was good till about 1/2way down the pool, and then my muscles gave up, and coming home in the free was just a thrashing motion.

    Literally 18 minutes later was the:

    100 Fly 1:07.9 Ouchy in all different ways you can think of.
    My muscles just couldn't recover that quickly, especially on the lack of training I've done lately. It was 2.5 seconds slower than my last time in June.

    Afterwards, I went back to spend some more quality time with Peony at the party. She is such a caring, loveable person. In leaving I told her I would see her again in the pool soon. She replied with "if I'm still alive". I told her that she'll always be there with us. Apparently she doesn't have much time left with us from what her doctors have been saying. She will be missed greatly by all.
    I will one day soon do a 1650/1500 fly at practice in her honor.
  9. Friday, July 8

    by , July 8th, 2011 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    600 various

    3 x (4 x 50) @ 1:00
    single arm fly, single arm back, flutter kick with board, dolphin kick with board

    Main Sets:

    8 x 100 w/paddles, 75 smooth free + 25 pretty fast kick @ 1:45

    100 EZ

    8 x 25 burst dolphin kick @ 1:00
    odds = back
    evens = belly

    100 EZ

    5 x (broken 100s AFAP w/fins + 200 EZ)
    -- broken at 50 for :30

    #1 = fly (24, 26 -- slight calf cramp on 2nd 50)
    #2 = back shooter (22-23 + 24)
    #3 = breast (30 + high 30)
    #4 = fly (24, 25)
    #5 = IM (25, high 29 -- legs dead)

    Total: 3900



    Feeling pretty zonked after that hard effort. Satisfied with the times. I can tell, however, that my hypoxic ability has dropped off some since I've been doing fewer 25-50 shooters during LC season. My eyes are red and burning again after swimming at Oak Marr. Next time I'm there, I will ask about it. They must be dumping in mega chemicals to compensate for all the kids in the pool.

    I've worked out 8 days in row; due for a day off tomorrow. Though I may go to yoga.

    JimRude posted this article on FB. It will no doubt horrify Geek.

    Attached are some pics of the beautiful and rugged coastline of Corsica. We did get a chance to spend the afternoon on one of the many beaches.
    Swim Workouts
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  10. Sarasota Y Sharks Masters 5:30 AM Workout -07/11/11

    by , July 8th, 2011 at 02:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    2 X 250 4:30 4:15
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    8 X 50 1:30
    Odds: easy
    Evens: fast

    2 X 400 6:00 or 7:00
    2 X 300 4:30 or 5:15
    2 X 200 3:00 or 3:30
    2 X 100 1:30 or 1:45

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  11. Friday workout

    by , July 8th, 2011 at 01:29 PM (Pete's swim blog)
    The team practiced in Madison since we knew it would be short course. I went ahead and swam at the nat since I was giving blood today. That gave me a little more time in the water. Nat closed for city meet tomorrow so we will be swimming up on Monte Sano mountain. Kind of a long drive but it should be interesting to be outdoors for a change.


    400 Free
    8 x 100 Odds Kick down/Drill back; Evens Drill down/swim back

    4 Times through
    * 100 Kick w/ board
    * 100 Kick no board
    * 100 Swim w/ fins (my fins are falling apart so I did pull)
    100 Easy

    4 Times through
    * 100 IM
    * 100 Stroke - Drill down/swim back
    * 100 Free
    100 Easy

    100 Pull
    4 x 50 IM Order
    200 Pull
    4 x 50 IM Order
    300 Pull
    4 x 50 IM Order

    50 Fly
    100 Free
    2 x 50 Fly Easy/Fast
    50 Back
    200 Free
    2 x 50 Back Easy/Fast
    50 Breast
    300 Free
    2 x 50 Breast Easy/Fast

    5 x 100 50 Free Easy/50 Breast Fast

    300 Cool down

    (6850 Total)
    Swim Workouts
  12. An IM Kind Of Day

    by , July 8th, 2011 at 12:05 PM (Year Three: The Road Back)
    Whew! If I wasn't tired going into today's workout (which I was), I am absolutely beat now - almost six hours after finishing today's workout. Last night's tennis match was a lot of fun, but with the humidity... it was one of those nights when you don't have to be even moving to break out in a sweat, much less play a 1 1/2 hour doubles match. While I tried to hydrate well enough, I obviously didn't do enough and am still trying to drink as much as I can right now.

    Back to today, I knew from the warm-up and the first hard/easy; easy/hard set that today was going to be a "just survive it" kind of practice. In a way, I'm pretty bummed that I'm so tired because we have both an open water AND a pool practice set for tomorrow and I was wanting to do both.... Time will tell just how truly nuts I am.

    As for today's workout, here's what we did:

    350 Warm-Up
    4 x 100 Kick on 2:00
    8 x 25 Hard/Easy; Easy/Hard Free on :30
    1 x 500 Free on 7:30
    4 x 125 100 IM + 25 Free (w/ fins) on 2:15
    1 x 300 Free (w/ fins) on 6:30 [supposed to be a 400]

    4 x 100 IM (w/ fins) on 1:50
    1 x 300 Free (w/ fins) on 5:00
    4 x 75 Fly/Back/Fee by 25 (w/ fins) on 1:15
    200 Cool-Down
    Total Yards - 3450

    To be honest, I was just glad I survived the last set of 75s and didn't give up. While I did wear fins, I did do stroke for all of the IMs. YAY!

    As for you, enjoy your swims today and send any extra rest you get my way.
    Swim Workouts
  13. Friday, July 8, 2011 6:00am

    by , July 8th, 2011 at 10:18 AM (Fast Food Makes for Fast Swimming!)
    LCM workout lucky for me. (I don't really like LCM)

    300 Free
    300 IM (no breaststroke)
    4 x 100 Free @ 1:30
    4 x 50 (25 Fly/25 Free) @ :15 rest
    2 x 50 Back @ :15 rest
    100 EZ
    1400 LC Meters

    USA-S meet starts this afternoon, but I'm not swimming the first days events. Work is more important with the OT I'm getting.
    Saturday afternoon: 400 Free, 200 IM, 100 Fly
    Sunday: 200 Free, 100 Back, 50 Free, 200 Fly
  14. Thursday, July 7, 2011 a.m. and p.m.

    by , July 7th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    This morning (LCM):

    400 Free
    400 IM
    5 x 100 (25 Fly/25 Free) @ 1:45
    2 x 50 Back EZ
    1400 LCMeters (30 minutes)

    This afternoon (SCY):

    400 (100 Free/100 Kick on back)
    200 Free Pull

    4 x 25 Fly @ :30
    4 x 50 Back/Breast @ :50
    4 x 75 Back/Breast/Free @ 1:10
    4 x 100 IM @ 1:30

    500 Free Pull (waiting for another lane to open up while dodging 2 others in the lap lane)

    1 x 100 Free @ 1:20
    2 x 75 Free @ 1:00
    3 x 50 Free @ :40
    4 x 25 Free @ :20

    100 EZ
    2700 Yards (40 minutes)
  15. Crash Avoidance, Thursday, July 7

    by , July 7th, 2011 at 05:02 PM (The FAF AFAP Digest)
    Swim/Solo/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50 w/paddles
    evens = free
    odds = backstroke kick

    10 x (25 shooter + 25 EZ kick)
    odds = back
    evens = belly

    Main Sets:

    7 x 100 back
    75 smooth + 25 build
    100 EZ
    -- had a bad crash midway

    1 x 100 fly + 50 EZ
    -- survived

    2 x (50 fly + 50 EZ) @ 100 ish pace
    -- felt HORRIBLE

    2 x (50 breast + 50 EZ) @ 100ish pace

    2 x (50 free + 50 EZ) @ 100ish pace

    5 x 100 easy
    50 kick + 50 drill

    Total: 3650 m



    Kind of a mixed bag workout. Unlike Jazz when he was at this pool, I had a somewhat tough time doing a real workout today. (Down to 3 lap lanes with school out.) I arrived at 11:00 am hoping it would be less crowded than lunchtime and hoping to become re-aquainted with LCM. I had 4 other slow swimmers in my lane for awhile (until 12-12:30), which made it difficult to concentrate on anything other than not running into/over someone. I did have a one crash on my backstroke set. I swear the woman was at least 2/3 of a length ahead of me when I started; or perhaps she jumped in the lane and didn't see me. No backstroke flags at one end or pace clocks either. (Probably didn't want to know how slow I was going anyway!)

    I was also pretty tired from weights. Since I did drylands at 7-8 pm last night (rather than my typical late am), I had very little recovery time. As a result, my fly felt dreadful and nothing else felt very fast either.

    I'll still hit this pool again a few times. But when I do, I think I will focus on sprint 50s, not any pace sets. (Though I don't have the patience for Jazzy's 2 x 50 @ half hour. Maybe if I bring a book ...) I wonder if it's less crowded from 1-2? Hoping to do some broken 100s or 125s tomorrow.

    More surreal pics from Portofino.

    Updated July 7th, 2011 at 05:25 PM by The Fortress

    Swim Workouts
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -07/08/11

    by , July 7th, 2011 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30-alternate 25 fast/25 easy-
    1 X 100 swim

    1 X 100 easy 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Two times. Choice.

    1 X 400 6:00 6:00
    1 X 300 4:45 4:30
    1 X 200 3:15 3:00
    1 x 100 1:30 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  17. Thu Jul 7th 2011 LCM

    by , July 7th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Thu Jul 7th 2011 LCM

    yesterday we got a little ink about our relays.

    Zones is really close. I leave for Houston in 2 weeks.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 dove in 6:20
    wore FS PRO legs
    swam with Tyler, Todd, & ???
    beside Brad, Larry & Jim

    assigned 1000
    did 350

    Main SET: LCM

    10 x 100 fr on 2:00 strong best ave
    dove, held 68's & 9's

    extra minute rest

    100 fr fast from a dive
    went 1:03

    200 easy

    10 x 100 fr on 2:00 strong best ave
    dove first 4 or 5
    went 66, 67, 68, 68 then pushed & held 9's & 10's

    extra 2 minutes rest

    100 fr fast from a dive
    went :59

    200 easy

    50 fly fast
    went 27

    The Sr Cir meet is this weekend at the swim center so masters have a screwy schedule. Not sure what I'm going to do.


    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX

    Updated July 7th, 2011 at 12:01 PM by ande

    Swim Workouts
  18. An "In the Middle" Day

    by , July 7th, 2011 at 11:52 AM (Year Three: The Road Back)
    The thought for today's workout was "in the middle". You'll soon see what Coach Kris was thinking. As for the pool, we are still in SCY until the end of the week. Here's what we did:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets (wore fins for last two sets):
    - 1 x 300 on 5:30 as 100 Free/50 Fly/50 Back/100 Free
    - 2 x 150 on 2:45 as 50 Free/50 Fly/50 Free
    - 4 x 75 on 1:30 as 25 Free/25 Stroke/25 Free (did 2 fly, 2 back)
    400 Cool-Down
    Total Yards - 3800

    Well, so much for my "doing as much as possible stroke without fins" effort. Actually to be honest, I felt lousy after the first rounds and really and truly wanted to climb out of the pool. Putting on my fins was my justification for staying IN the water. So, when I look at it that way.... .

    I'm trying to still get my swimming in without damaging my shoulder any further. When I first started, I got paddles (love toys and all) and used them too much on a bad free technique. I've had shoulder issues off and on since then. Typically, if I can do some weights on my Total Gym 3x/ week or so, I've been all right. I just recently went back to using paddles - and love it because I can feel the catch better which translates to when I'm swimming without paddles too. Duh... however, this week I did a 500 pull w/ paddles one day and 3 x 200 pull w/ paddles the next day. All in all, way too much pulling with paddles for my shoulder to take, so I'm off the paddles for anything over a 200 - and definitely off for any pain. Guess we're back to only using paddles marginally until I'm feeling 100% again.

    I'm hoping tennis tonight won't be too much of a strain (but if you've seen me play tennis, you know that's not too likely ). But.. it will be blazingly hot still, so the "down as much water as possible" fest has begun.

    Enjoy your swims and stay cool!
    Swim Workouts
  19. Short scy day

    by , July 7th, 2011 at 09:07 AM (Pete's swim blog)
    City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday.


    300 Free
    200 Breast
    300 Free
    200 Back

    100 Free
    4 x 50 Fly - 1:00 Drill down/Swim back

    100 Free
    4 x 75 Fly Kick/Drill/Swim
    200 Free
    4 x 50 Back
    300 Free
    4 x 50 Breast

    200 Kick w/ Fins
    4 x 25 sprint w/Fins
    200 Kick w/ Fins - no board
    4 x 25 sprint w/Fins
    200 Kick w/ Fins
    4 x 25 sprint w/Fins

    200 Pull Breathe Left
    200 Neg Split
    200 Pull Breathe Right
    2 x 100 Neg. Split
    200 Pull Breathe every 3/5/3/5/3/5/3/7
    8 x 25 - 1:00 Sprint choice from dive

    200 IM Easy Cool down

    (4900 Total)
    Swim Workouts
  20. Wednesday, July 6, 2011 800 IM timed

    by , July 6th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    Alone in lane 6 of the Y pool...lessons going on in the other half of pool.

    500 Alt (100 Free, 50 Back)
    400 Free Pull
    100 Fly Drill

    waited about 3 minutes to "psych myself up" for:

    800 IM for time (all splits are rough estimates from looking at clock during the turns)
    Fly 2:25 (2:25)
    Back 5:05 (2:40)
    Breast 8:00 (2:55)
    Free 10:17 (2:17)

    This was a little tough, especially the last half of the Fly, and the last 150 of the Free. I was honestly surprised that I did as well as I did without the training background lately.

    200 EZ
    2000 Yards