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Swim Workouts

  1. Tues, Nov. 27, 2012 7:00-9:00pm

    by , November 28th, 2012 at 02:09 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!!


    Warmup:

    600 (25 Breast, 25 Front Scull, 25 V-Sit Scull, 25 Free)
    (600/600)

    Kick Set

    10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown

    20 x 25 w/ short fins @ 1:00 FAST
    • Odds SDK underwater no breathers
    • Evens -first 5 Fly, second 5 Free
    100 EZ
    (2100/2700)

    Main Set:

    10 x 100 Free @ 1:25 best average
    went 1:01-1:05, mainly 1:03/:04s
    100 EZ

    7 x 100 Free @ 1:20 best average
    went 1:02-1:06, mainly 1:05s
    100 EZ

    4 x 100 Free @ 1:15 best average
    went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it.
    100 EZ

    (2400/5100)

    400 Kick w/ board

    600 Free stretch out

    --------------------
    6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight.


    That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.
  2. Tuesday 11/27/12

    Tuesday 11/27

    PM only SCY

    300 swim
    5x100 @ 1:50 25 scull/25 kick/50 swim

    5x100 @ 1:50 kick FR w/ board D1-5
    6x50 @ 1:00 odd: 25 drill/25 swim, even: build
    5x100 @ 1:40 kick BR no board D1-5
    6x50 @ 1:00 4 V.S./2 FAST

    8x50 @ :40 DPS
    4x50 @ :50 4/6/8/10 strokes FAST
    8x25 @ :30 4 drill/4 FAST

    100 EZ

    3x
    w/ fins:
    100 @ 2:00 FAST
    100 @ 2:00 EZ
    4x25 @ :40 under H2O kick FAST
    w/o fins:
    100 @ 2:00 EZ
    2x50 @ 1:00 FAST
    100 @ 2:00 EZ

    Total: 5100
    Categories
    Swim Workouts
  3. Tuesday, Nov. 27

    by , November 27th, 2012 at 09:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    50 EZ
    20 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    5 x (25 EZ speed fly + 25 EZ) @ 1:15

    4 x 50 burst + cruise @ 1:30
    50 EZ
    4 x 50 burst + cruise @ 1:30
    100 EZ

    1 x 25 AFAP shooter, no fins, 12 mid
    175 EZ

    Total: 2500


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

    I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.

    I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157

    NE Champs has finally passed the 300 swimmer mark.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/28/20122

    by , November 27th, 2012 at 12:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00
    1 X 200 kick 4:30
    3 X 100 1:40
    2 X 100 kick 2:15
    4 X 50 :50
    4 X 50 kick 1:10

    4 X (3 X 100 1:45 #3 on 2:30
    Choice. Third 100 of each round is fast.

    4 X 50-1 of each stroke- 1:00
    1 X 100 2:30
    Three rounds. round 1 100 is fly, 2 back, 3 breast.

    5 X 250 broken 4:00
    Broken :10 @ 200/ last 50 is fast.

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  5. 11.27.12 - Tuesday workout

    by , November 27th, 2012 at 10:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray and Keith. Did a power hour format. Swam OK today but could have gone a bit faster. One day, I'm going to suck it up and just swim the whole thing IM.

    SCY

    200 Warm up

    400 IM / 400 Free - 6:00
    300 IM / 300 Free - 4:30
    200 IM / 200 Free - 3:00
    100 IM / 100 Free - 1:30
    100 Free / 125 Pull - 1:30
    200 Free / 250 Pull - 3:00
    300 Free / 375 Pull - 4:30
    400 Free / 500 Pull - 6:00
    100 Easy

    8 x 50 Kick - 1:00 SDK w/fins down, easy back
    8 x 50 Kick - 1:00 IM Order

    200 Cool down

    (5550 Total)

    Updated November 27th, 2012 at 12:58 PM by pmccoy

    Categories
    Swim Workouts
  6. Monday 11/26/12

    Monday 11/26

    PM only SCY

    600 swim 150swim/50 side kick
    400 pull w/ buoy only

    2x
    4x75 @ 1:10 w/ strapless paddles focusing on catch
    3x100 @ 1:30 drill
    4x150 @ 1:150
    RD1: hold RED HR (held 1:34s)
    RD2: D1-2, 3-4 (2 and 4 went 1:33, 1:31)

    100 EZ

    2x
    150 @ 2:00 FAST (1:30, 1:31)
    300 @ 3:30 aerobic
    150 @ 2:30 FAST (1:31, 1:33)

    300 EZ

    Total: 5000

    The last set was 6x as written, but the water temp was almost 85 last night and was causing me to struggle by the end of two rounds. I also had a visitation I wanted to make it to so I called it after round 2.
    Categories
    Swim Workouts
  7. Mon, Nov. 26, 2012 7:00-9:00pm

    by , November 27th, 2012 at 01:57 AM (Fast Food Makes for Fast Swimming!)
    Tonight I was able to swim with a fellow masters swimmer who is semi-converted to age group swimmer. Jennifer's only on the team "part time", and paying a reduced rate, but can only swim 2-3 times a week for that as well...usually she swims in the mornings so I don't see her. She's 39, and hangs out at the back end of our lane, but keeps up just fine.
    Today was a very very crowded day. Our 3 lanes had 6, 7, and 9 people in them. I luckily was in the lane with 6, but it was still hell. We at least made use of the deep tank for a portion of the workout on our "circuit" set.


    Warmup:

    600 (25 Free/25 V-Sit Scull)

    9 x 50 Kick w/ board @ 1:10 Desc. 1-3

    10 x 75 Free Pull @ 1:15 (held :47-:48s)
    (1800/1800)

    Kick Set:

    10 x 100 Kick w/ short fins (did SDK on back) @ 1:25 - doing much better on these
    (1000/2800)

    Main Set: (circuits) 1:00 rest between stations to transfer

    My group started in the deep tank at station #1
    10 x sprint bursts the width of deep tank (12.5 yards) @ 1:00
    --pushoff, breakout and sprint (minimal streamlines)

    #2
    SAME AS #1 (there were 2 stations in the deep tank, we just got "lucky" to start at the beginning)
    10 x sprint bursts @ 1:00
    (250 yards in 20 minutes / 3050)

    #3
    Freestyle
    5 x 100 @ 2:00 best average
    (went 1:00, 1:02, 1:02, 1:01, 1:00) tiring

    #4
    Strong Stroke
    5 x 100 @ 2:00 best average - did Fly (when doing Fly, we may alt. Fly/Free by 100s)
    (went 1:07, 1:04, 1:08, 1:05, 1:09)

    #5
    Weak Stroke
    5 x 100 @ 2:00 best average - did Back
    (started 1:15ish, then brought them down to finish 1:11s on the final 2)
    (1500/4550)

    250 EZ

    ------------------------
    4800 Yards


    USAS meet coming up this weekend here at our home pool. It'll be very very crowded in there, and I'm swimming just about everything, but not the 100 Free or 1000 Free (no 1650 offered either). I'm also doing backstroke on the A medley relay. The relays are co-ed mixed relays as well, so that will be fun. We happen to have the Washington State H.S. Girls State Champ in the 100 Free/runner up in the 50 Free on our relay team, so that is always nice.
  8. Workout 11/26/12:

    by , November 26th, 2012 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill w/u

    Do FOUR cycles of:
    - 50 kick on :55
    - 150 FR Pull on 2:00 with buoy

    Do TWO cycles of:
    - 50 DPS Bk
    - 75 DPS Bk, 25 FAST Bk

    50 EZ

    4 x 25 Burst and cruise FR
    1x 50 EZ
    4 x 25 Burst and crusie IMO

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)
    --------------------------------

    Decided to get up early this morning in order to squeeze a swim in, but the Triathlon Train was not at the station. Probably good since it took me about twenty minutes to actually get out of bed. I was able to get in a good workout, mix of aerobic with some speed play, and get to work on time. Back in the pool on Wednesday...

    Categories
    Swim Workouts
  9. Monday, Nov. 26

    by , November 26th, 2012 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 50 fly drills @ 1:00-1:10
    50 EZ

    Main Sets:

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

    20 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    100 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly, 23
    breast, 27
    flutter kick w/board, 25 flat
    100 EZ

    1 x AFAP broken 100 IM
    -- break for :15 @ 50/75
    -- went 50ish
    200 EZ

    Total: 3150


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

    Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...

    No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.

    Updated November 26th, 2012 at 08:46 PM by The Fortress

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/27/20122

    by , November 26th, 2012 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:05
    choice> Numbers 3-6-9-12 are fast
    1 X 100 easy

    10 X 50 kick 1:10
    1 X 100 easy

    1 X 300 4:30 4:00
    3 X 100 1:30 1:20
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  11. Mon Nov 26, 2012

    by , November 26th, 2012 at 11:58 AM (Ande's Swimming Blog)
    Mon Nov 26, 2012

    4 days till SCM meet
    Entered: 1, 2, & 4 IM, 50 bk fr br & FL, 1fl, 4 & 8 fr, plan to do a few relays and probably drop the 4 free

    Swam: Thu, Fri, & Sat but not sun
    feeling good, took it easy, did several sprints

    Lifted: Wed


    Slept in a little today

    Whitney coached
    5:00 - 6:30 dove around 6:00
    SCY UT Swim Center
    north end main pool
    Swam with Mike, Tyler, Ned, & Korey
    beside Larry, Gull, Sloan, Keith, David, & ??
    Keith pulled a 600 in 6:16

    Warm up
    missed it

    Main Set

    warmed up
    did a few 25's easy speed
    swim and kick

    Might drop by noon for a little more


    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
    UT Austin, TX
    Categories
    Swim Workouts
  12. 11.26.12 - Monday workout

    by , November 26th, 2012 at 10:06 AM (Pete's swim blog)
    Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state.

    SCY

    600 Warm up

    125 IM/125 Free - 2:00
    125 IM/125 Free - 1:55
    125 IM/125 Free - 1:50
    125 IM/125 Free - 1:45
    125 IM/125 Free - 1:40
    125 IM/125 Free - 1:35
    100 IM/100 Free - 1:30
    100 IM/100 Free - 1:25
    100 IM/100 Free - 1:20
    100 IM/100 Free - 1:15
    75 fly/back/free /75 Free - 1:10
    75 fly/back/free /75 Free - 1:05
    75 fly/back/free /75 Free - 1:00
    50 back/50 free - :55
    50 br/50 free - :50
    50 fly/50 free - :45
    50 fly/50 free - :40
    50 free/50 free - :35
    25 back/25 free - :30
    25 fly/25 free - :25
    25 fly/25 free - :20
    150 Easy

    5 x 100 kick - 2:00 descend
    (I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  13. Nov 25 2012

    w/u
    200
    100 k
    200

    main set

    4 x 150
    4 x 50 k
    4 x 100
    4 x 75 k
    4 x 200

    200 c/d




    Did 3K during lunch. The pool was not packed so swimming wasn't too bad. this is my third straight day of swimming.

    I did an experiment with the 100's the first 100 i did just under 1:00. did the second two sets as active recovery. did the last one all out and got :57. I almost bounced off the wall as I tend to slow down as i approach the wall. This is a PR for me in my 30's.


    Just 8 more miles until i reach 100 for this year. Next year i am shooting for 150.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 am workout: 11/26/12

    by , November 25th, 2012 at 02:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    1 X 50 stroke-fast- 2:00
    Three rounds.

    6 X 75 kick 1:45
    Third 25 fast
    1 X 100 swim

    8 X 150 2:15
    Pull or swim. Negative split all 8.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  15. Workout 11/24/12:

    by , November 24th, 2012 at 09:56 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Bk/200 IM drill
    8 x 50
    - odds = kick on :60
    - evens = pull on :50 with bouy
    1 x 50 EZ

    Looking over my blog from last year, I found this fun set (courtesy of jaadams1), so I gave another swim at the Y meet set (see old entry for details):

    200 Medley Relay - n/a
    200 Free - went 2:14.09 (1:16 rest)
    200 IM - went 2:39.19 (1:20 rest)
    50 Free - went 28.00 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:17.69 (1:12 rest)
    100 Free - went 1:01.12 (1:28 rest)
    500 Free - went 6:25.12 (1:05 rest)
    200 Free Relay - n/a
    100 Back - went 1:07.13 (1:22 rest)
    100 Breast - went 1:29.25
    400 Free Relay - n/a

    1 x 50 EZ
    4 x 50 on :60
    - down = DPS, free, :05 SR
    - back = Stroke FAST (IMO)

    250 loosen and out
    (Solo/Rec/2900 yds/55 min)
    -----------------------------

    For practice today, I was not altogether motivated and had fun with this set last year - thanks again for posting it, James. I though my times were awful as compared to last year, but I was faster today in most events. The 500 was shot as two kids decided to jump in the lane, "sprint" a few 50s, then leave, throwing off my concentration. I am super happy with the 100 back time - I played around with a slightly altered kick which helped with shoulder rotation - thing I might be closer to figuring this stroke out again.

    Had a great group of folks in the water earlier today for Masters practice, eight in total. I am pretty stoked as a coach that every swimmer tried the Turducken, most at reduced yardages, but more proud that everyone swam fly today, including two gals brand new to organized swim practices. It's amazing how different masters are vs. kids - I gave very minimal directions and demonstrated technique from deck, and they were able to do legal fly!

    I spent the afternoon putting up Christmas decorations outside as the the weather alternated between dark with spitting snow and then sunny with a biting wind. Mission accomplished, and I even had some help from my youngest cat when testing light bulbs:


    I made up a nice chicken and broccoli divan recipe for supper (which I ate after swimming), and now am finishing up some brownies with oreos in the middle (picture to come, hopefully).

    Two weeks to the NE SCM Champs meet at Boston University - still time to sign up and watch me partake in 3 gridges. Heck, offer one up with me, too! Up to 255 swimmers, Fort, with plenty of room for more to join in the fun at a great pool - entries close Mon, 12/03/12.
    Tags: y set
    Categories
    Swim Workouts
  16. Sat., Nov. 24

    by , November 24th, 2012 at 06:07 PM (The FAF AFAP Digest)
    @ Gym:

    20 minutes RC exercises
    20 minutes foam rolling/stretching
    1000 EZ SCM


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

    Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.
    Categories
    Swim Workouts
  17. Fri & Sat, Nov. 23-24, 2012 & 500 GTD miles

    by , November 24th, 2012 at 04:06 PM (Fast Food Makes for Fast Swimming!)
    We had Wednesday and Thursday off from practice this week, apparently so we could prepare to stuff ourselves, and then attempt to work it off afterward. It was a nice break from the pool, and I did take a break.
    But when practice time returned last night, it was definitely a kick in the pants!
    Head Coach John is out somewhere with his family, so we got to have our workouts with the assistants this weekend. Not sure if that was going to be good or not?

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


    Friday, 7:00-9:00pm (with asst. coach Anne)
    We had a visiting swimmer from Tacoma Swim Club, 16 year old Whitney, who stayed pretty close behind me for most of the workout...just enough that I couldn't slack off a bit.

    Warmup:

    8 x 150 Choice @ 2:30 (did Free) consistent 1:47s
    8 x 25 Stroke Fast @ :30 (did Fly/Back by 25s)
    100 EZ Free
    (1500/1500)

    Main Set (getting right to it):



    5 Rounds of:
    • 400 Free @ 5:00 (shoot for 4:40s or under)
    • 100 Free relaxed @ 2:00
    • my times by round: 4:35, 4:35, 4:34, 4:37, 4:38 <--got a little tired at the end
    (2500/4000)

    16 x 25 Doggie Dig scull (head up, maintain kicking)
    By 25s, short scull, medium length scull, long scull (basically freestyle pull with underwater recovery) @ :10 rest
    (400/4400)

    2nd Main Set:

    4 x 400 IM Done as:
    • 2 x 200 IM w/ :10 rest between each
    • 2nd 200 of each series faster than the 1st one
    • Desc. the 400s 1-4
    • Of those 3 above goals for the set...I made the :10 rest between each. I was just dead at this point of the night.
    (1600/6000)

    600 Free stretch out

    -------------------------
    6600 Yards and then around midnight after a movie at home.

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

    Saturday morning practice 8:00-10:00am (with "beginner kids coach" Darcy)
    Darcy's about 8-10 years older than me, and was on swim team when I first started a looooonnnnng time ago.

    Warmup:

    400 Free
    400 Kick w/ board
    (800/800)

    6 x 200 IM Streamline Kick on back @ :15 rest
    (1200/2000)

    Main Set:



    3 Rounds of:
    • 4 x 125 "IM" (25 Stroke/75 Free Build/25 Stroke Sprint)
    • rotate stroke IMOrder through the series
    • Round 1 @ 2:00, Round 2 @ 1:50, Round 3 @ 1:40
    • Not really too tough of a set, but Round 3 did push me a bit, but wasn't extremely difficult. Henry who was in my lane with me didn't care for the 1:40 interval too much though.
    (1500/3500)

    400 Free stretch out

    4 x 100 Kick w/ fins (1 each stroke fast) @ :10 rest
    I didn't push these too hard...didn't need to cramp today.

    200 Free stretch out
    (1000/4500)


    At this point (9:30am), the younger kids group was coming to the pool to start their workout, which was going to be a "Dart Board" workout. Various colored balloons were on the board, and each had a set or fun inside.
    Found out the Blue balloons were "tough", Red balloons were "sprint", and the Yellow balloons were "Games/Fun".

    I got to throw first...aimed for a yellow of course...BAM! Hit the BLUE right next to the yellow.
    6 x 100 Back @ 1:40 <-- not bad..could've been worse in my mind, but the kids were all bitchin' and whining about it.
    (600/5100)

    Next throw was by one of the older girls who was in the above group from my dart throw. She first missed the dart board altogether, which gave us all a 10 pushup penalty!! Grrrrr... Oh well.
    She then threw again...BLUE!! And guess what?
    3 x 200 Fly @ 4:00
    (600/5700)
    I was laughing soooo hard at this point, 'cause they were complaining about the backstroke set.
    We did 2 of them FLy, and then cooled down the final one since it was time to get out anyway.

    --------------------------
    5700 Yards

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

    OH YEAH...I hit my GTD goal today (which I had set prior to ever thinking about joining up with the age groupers last year)

    My Go The Distance 2012 Progress
    501.19 miles swum (=882,093 yards, =806,585 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 500 miles on 11/24.
    248.81 miles (= 437,907 yards, = 400,423 meters) to next milestone (750 miles milestone).
    My Go The Distance 2012 goal: 500.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 450.68 miles required as of today to reach my goal by the end of the event
    My actual current pace: 501.19 miles as of today


    I'm about 1 month ahead of myself compared to last year in 2011. I don't know how some people can be over 1000 miles for the year, let alone be 1800+ miles for the year so far!!?? Oh well, I did my 500 miles and got my free suit coming soon, hopefully.
  18. Saturday 11/24/12

    Saturday 11/24

    AM only SCY

    600 swim
    400 pull
    12x50 @ 1:00 I.M. order
    1 - kick
    1 - drill
    1 - swim

    3x100 @ 1:20 D1-3
    4x50 @ :50 V.S.

    15x200 @ 3:00 I.M.
    1 - drill
    1 - MAX kick outs off each wall
    1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)

    50 EZ

    Total: 5150
    Categories
    Swim Workouts
  19. 11.24.12 - Saturday workout

    by , November 24th, 2012 at 11:37 AM (Pete's swim blog)
    Swam at HSA w/ Mary, Bob and Dave. Matt coached for Brook since Brook is still in the hospital. Tried to drop by and check on Brook but he was resting an not taking visitors.

    SCY

    Warm up
    400 Swim (I did IM)
    300 Pull
    200 Kick
    100 Swim (I did IM)

    2 rounds of:
    * 3 x 200 IM - 3:30, Descend (2:50, 2:45, 2:40; 2:48, 2:40, 2:37)
    * 2 x 50 - 1:00 Odds stroke, build; evens drill
    * 3 x 100 Free - 1:30, Descend (1:12s->1:05s)
    * 4 x 50 - 1:00 Odds stroke, build; evens drill
    * 100 Fast (1:04, 1:04)

    3 rounds of:
    * 4 x 50 Kick w/ buoy - :55
    * 200 Pull - 3:00 (2:20, 2:15, 2:12)

    6 x 100 Backstroke pull - 1:30
    Tried to descend - (1:27, 1:25, 1:22, 1:20, 1:17, 1:18)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  20. Nov 24 2012: some days a sippy cup is too complicated

    this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup.

    got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup.

    i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain.

    so here is the workout

    w/u

    300s
    100 k
    200 sw

    main set

    4 x this little super set

    2x200
    2x75

    400 kick (100/200/100)

    C/D
    100

    It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke.

    So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.