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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/26/11

    by , July 25th, 2011 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    3-6: build to fast

    8 X 50 1:30 choice
    1-4: perfect stroke
    5-8: descend-#8 @ 100%
    1 X 100 easy swim

    3 x 100 2:30 choice
    Swim @ 85/90%

    12 X 50 1:00
    swim at 800 or 1500 pace

    10 X 50 1:20
    odd: easy/perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Mon Jul 25th 2011

    by , July 25th, 2011 at 12:43 PM (Ande's Swimming Blog)
    Mon Jul 25th 2011 LCM

    Thanks again to the fine folks at the Woodlands Masters who ran such a wonderful LCM Zones. Thank you!

    I ended up breaking 4 individual zones records, 200 IM, 400 IM, 400 fr & 800 fr, but Ross Davis also broke the 400 fr with a faster time than mine, so it's his. South Central Zone Mens LCM Records

    I spoke with Ross Davis at Zones, he said
    Laura, his wife, was reading
    [ame=""]Tip 129 Beat Your Nemisis[/ame] which starts out:
    "Thanks to Ross Davis for suggesting this topic."

    At the meet Ross said,
    "We can't control what other people do or how other people train or how they do in meets. We can only control how we train and prepare. So in actuality, each of us is our own nemisis. We need to make better choices in and out of the pool. We need to do the best we can with what we have. He said his schedule only allows him to swim 3 times a week."

    Subscribe to Ande's Swimming Blog

    Chris Coached
    UT, main pool
    6:00 - 7:30 dove in 6:14
    wore old B70 jammer
    swam with: Todd, James, Nate, Jason, & Mike
    beside Larry & Jim

    300 easy

    Main SET: SCY

    5 x 50 fr on 0:45
    4 75% effort, 1 fast

    100 easy

    5 x 100 fr on 1:30
    4 75% effort, 1 fast

    100 easy

    5 x 150 fr on 2:15
    4 75% effort, 1 fast

    100 easy

    5 x 200 fr on 3:00
    4 75% effort, 1 fast

    100 easy

    assigned: 3 x 300 with fins
    did: 3 x ( 2 x 50 k, 100 fr)

    Updated July 25th, 2011 at 03:28 PM by ande

    Swim Workouts
  3. Sunday, July 24

    by , July 25th, 2011 at 12:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Oak Marr:

    550 various

    6 x 50 single arm fly/back/free

    50 EZ

    10 x 25 shooters

    50 EZ

    10 x 25 no breather free

    50 EZ

    10 x 25 shooters

    100 EZ

    Total: 1850

    -- 30 minutes foam roller & stretching while watching Tour


    Shared a lane with Wally Dicks yesterday again. Both of us just floated around. Very glad that he's returning to GMUP practices in the fall; he's been swimming with Reston Masters the past year.

    I was still tired yesterday, probably from the heat fest.

    I need to get a life now that the Tour's over. Lil Fort and I are having a book reading contest this summer, and I'm losing due to Tour obsession. I've been watching swimming on line and gnashing my teeth that Direct TV doesn't carry Universal Sports.

    Tonight is our last Monday night meet. Divisional Champs are on Saturday. So glad that our team is hosting again this year. Mini Fort opted not to swim this year, as she will be at rowing camp in Cali during All Stars the following weekend. But Lil Fort will be swimming fly and IM.

    Rats! It just thundered, which means I will not be making the trek to swim LCM today. I was hoping to swim easy in LCM a couple times before Nats.

    Updated July 25th, 2011 at 01:07 PM by The Fortress

    Swim Workouts
  4. Resting Hard, Sat., July 23

    by , July 24th, 2011 at 11:52 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr

    600 various

    10 x 50 various (scull, kick, drill, etc.)

    4 x (burst 25 dolphin kick + 25 EZ)

    chat chat

    4 x (burst 25 (breast pull/doggy paddle) + 35 EZ

    chat chat

    100 EZ

    3 x (25 fast + 75 EZ)

    100 EZ

    Total: 2000



    Took Friday off with Lil Fort still somewhat under the weather and swim team festivities.

    Shared a lane with Wally Dicks today, who happened to arrive at the same time. We chatted about tapering and nationals. He's already down to 1700 and mostly floating around, not even doing any speed work. I rested pretty hard for the Albatross meet last March, and he reminded me I should do the same now. Makes sense really -- I've done speed work consistently since March. I need to rest not sprint more now. So it's rest hard and sleep hard until Nationals. I hope.

    My plan didn't start off ideally. The fam had to rise at 6:15 am for a summer league meet in Mt. Vernon yesterday am. (Everyone in our division this year seem to be 45+ minutes away.) The meet started a bit early because of the heat wave. Our team barely eeked out a victory -- 204-198 -- so every race counted. Lil Fort even got a PR in fly despite not feeling well this week. But being outside for all those hours took a toll, as expected. Despite trying to hydrate, I was cramping some in the pool later.

    We spent the evening out in Crystal City for a Twilighter 5K Mr. Fort & his training partner were running for some speed work. Night races are appealing with the sun down and the city lights on. Mr. Fort won an age group award, and seemed pretty pleased with the effort. He's been training very solidly and injury free for his marathon in September. He has a 10K next weekend and a duathlon when I'm in Auburn.

    After the race, we all went for burgers in Alexandria. Spent some time talking about the Tour and Lance. I hadn't realized he entered the Chicago Marathon and is apparently hoping to go around 2:30. According to the Versus guys, he has lost 20 pounds since his last marathon and hasn't been on the bike in 6 months. If he can really run 2:30, he might have a shot at Kona. That must piss off the pro tris!
    Swim Workouts
  5. Friday, July 22, 2011 5:45pm

    by , July 22nd, 2011 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Solo again, at the Y, 2 other lap swimmers in the pool.

    300 Swim (100 Free, 50 Back)
    200 Kick w/ board
    200 Free Pull
    100 Back Pull
    100 Breast Pull w/ flipturns
    100 Free Pull

    10 x 50 Free @ :40 (held :35s)

    10 x 75 (50 Free, 25 Fly) @ 1:10, held between :55 & 1:00 nothing too hard

    100 EZ

    25 Sprint Free - raced against one of the other lap swimmers who I know from work. He gets in a swims all 25s, with about 2-3 minutes of rest between each (which he needs). He's a full length fin wearer, thrashing through the water as hard as possible. He does each 25 in about :15 seconds.
    He was wanting to race me so I said OK, knowing that I had a pretty good chance of winning. I was probably about 2/3 bodylength ahead of him.

    25 EZ and out
    2400 Yards

    I'm so out of swimming shape, but at least I'm getting something in to maintain a little bit of my conditioning for the fall. At least I'm averaging 63 or so hours a week! Money Money!!
  6. SArasota Y Sharks Masters 5:30 AM Workout -07/25/11

    by , July 22nd, 2011 at 03:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    3 X 200 3:45
    2 X 150 2:45

    1 X 150 swim 2:45
    1 X 100 kick 2:30
    Four times, with fins

    6 X 50 1:30
    Descend 1-3/4-6

    6 X 50
    odd: blocks-sprint 20M/ easy in
    even: build to race finish
    1 X 100 easy swim


    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. IM Day

    by , July 22nd, 2011 at 12:19 PM (Year Three: The Road Back)
    Well, first of all, kudos to me for going to the pool today at all. Yesterday, I pulled one of my thigh muscles during a sprint set, but it felt pretty good throughout the rest of the day.... until I got to softball. Yes, softball. Thankfully, we were scheduled for a doubleheader and the team for the first game didn't bother to show up - the entire team! Would have been nice to know that ahead of time, so we could have stayed in air conditioning longer. Nothing makes me want to play softball like waiting for over an hour in 100+ degree heat.

    But, the second game finally got underway and I played 3rd base. My legs felt fine - until I had to move really fast to snag a ball hit down the line. Then, I knew I was in trouble. Hitting went fine... it was the running to first base that was an issue. So... my husband advised taking today off from the pool. Did I listen? Nope.

    Today, we did an IM set - albeit I did it with my fins on to help my sinking legs float. Here's what we did:

    200 Warm-Up
    6 x 50 Kick on 1:05
    1 x 100 IM Drill on 2:30
    1 x 200 IM Drill/Swim by 25 on 4:30
    1 x 300 IM Drill 25/Swim 50 on 6:30
    1 x 400 IM Drill 25/Swim 75 on 9:00
    1 x 300 IM Drill 50/Swim 25 on 6:30
    1 x 200 IM Drill 25/Swim 25 on 4:30
    1 x 100 IM Drill on 2:30
    4 x 100 Pull on 1:45
    400 Cool-Down
    Total Meters - 2900

    The real workout started with a 400 warm-up and 10x50 kick, but I was talking with the coach about articles I am writing for the team's website regarding drills. Thus, with her inputs and edits, and my questions, I did the first 4 "kicks" as warm-up.

    I must say, this workout kicked my butt. It was really tough. I find that usually the workouts that look pretty good on paper are the toughest ones for me. Huh, who knew?

    Oh well, back to work. Still swimming an open water early morning swim tomorrow and then a team pool practice. My folks arrive tonight and stay through most of next week, and my girls come back from their father's house on Sunday. Whew! Busy times ahead. I just keep looking at my calendar and see my vacation creeping ever closer.

    Enjoy your swims this weekend!
    Swim Workouts
  8. Thursday, July 21

    by , July 21st, 2011 at 07:14 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes RC exercises

    30-35 minutes broomstick, foam roller & yoga

    @ Pool Swim/SCY/Solo:

    -- Swiped and modified Chris' active recovery workout from yesterday.

    Warm up:

    600 various

    8 x 50
    odds = dolphin kick w/board
    evens = single arm fly

    Main Sets:

    4 x 150 @ 2:45
    50 single arm free +
    50 single arm back +
    50 SSR rotation drill

    4 x 75 w/paddles @ 1:30
    25 scull + 25 kick (paddles as kick board) + 25 free

    10 x 50 @ 1:15
    odds = 25 shooter on back + 25 cruise
    evens = no breather free, open turn (not easy!)

    50 EZ

    Total: 2450



    Just did an easy active recovery workout. Where's the yawn emoticon? I was planning on a sprint workout tomorrow, but I'm not sure I can squeeze it in ... The swim team is having practice and then going straight to Harry Potter. (Assuming Lil Fort is well enough to attend.) I'd have to swim in the very late afternoon or evening. Of course that may be preferable to braving a public pool on a summer weekend.

    We're having a bit of heat wave here -- scorching hot. This does not dissuade me, however, from driving around with the top down (and AC blasting)!

    Updated July 21st, 2011 at 09:54 PM by The Fortress

    Swim Workouts , Yoga
  9. Sarasota Y Sharks Masters 5:30 AM Workout -07/22/11

    by , July 21st, 2011 at 04:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    WARM UP:
    2 X 200 3:45
    2 X 150 2:45
    2 X 100 2:00
    3 X 100 kick 2:30
    1 X 100 swim -

    1 X 400
    Alternate 50 stroke/50 free
    Fins optional

    4 X 50 choice 1:20
    Descend 1-4, #4 @ 100%

    4 X 50 choice @ 85/90% 1:30
    4 X 50 easy 1:15
    Twice through

    4 X 50
    1&3: Blocks @ 100%
    2&4: easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Thu Jul 21st, 2011 LCM

    by , July 21st, 2011 at 02:26 PM (Ande's Swimming Blog)
    Thu Jul 21st, 2011 LCM

    swam easy this morning
    not sure how far I went
    maybe 2,000
    did mostly easy 50's

    Got the 400 IM tomorrow

    Race Strategy
    FL cruise it, breathe every stroke, barely kick
    BK cruise it, easy speed, barely kick
    BR fast bk to br turn, fast arms and legs with a decent pause after each kick
    FR bring it home strong & 6 beat kick the last 75 or 50

    went 5:10 last year,
    5:02 in 2009 in B70,
    4:54 SCM in Dec 2010,
    4:18 scy in Mar 2011

    Tyler and Ross are in my heat.
    Ross is likely to
    work the fl & bk, struggle through the BR and hammer the free.
    probably need to be close at the 200 &
    ahead at the 300

    We'll see

    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool


    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records
    Swim Workouts , Planning
  11. Two Sprint Days in a Row?

    by , July 21st, 2011 at 11:15 AM (Year Three: The Road Back)
    Yep... that's exactly what today was. Actually, here's what today was (for me):

    350 Warm-Up
    1 x 300 Kick Moderate on 6:00
    6 x 50 Kick Fast w/o fins on 1:20 (made them all - barely)
    8 x 50 Catch-Up Drill/Swim on 1:05
    20 x 50 Free Test Set on 1:30 (did as sprints - held :40 - :41 average, :38-:43 range
    400 Cool-Down
    Total Meters - 2750

    The option on the set of 20 was to either swim it as sprints, at a middle distance pace and do 75s. I chose the sprints of 50. All told, being able to hang my hat on a :40-:41 average ended up being pretty good. About 8 swims into the set, I felt something in my left thigh kind of pop... pulled the next two (which were obviously the slower speeds)... and then finished out the set in a bit of pain. However, every time I felt like simply cashing in, I just looked one lane over. For whatever reason, BC decided to swim the entire set (on a 1:30 interval) as 100s. By the end, he was really beat... but he made every single one! There was no way I could loaf when he was putting in that kind of effort.

    I got home, iced and stretched pretty good, and am now sitting at my desk. It's not hurting right now, but I did certainly feel some pain when I was coming down the stairs at home. But.... time will tell. Hopefully it will loosen itself out as the day wears on (because I am supposed to be playing a softball doubleheader tonight in 95+ degree heat). What I'm really hoping is that it doesn't interfere with my swimming tomorrow (IM day) and my open water swim on Saturday. I guess time will tell... and hopefully heal!

    That's it for now. I'll check in tomorrow.

    Happy swims to you!
    Swim Workouts
  12. Wednesday, July 20, 2011 5:45pm

    by , July 20th, 2011 at 11:39 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y.

    200 Free
    200 Free Pull
    200 IM

    16 x 25 Kick w training fins @ :30 (2 SDK on back, 2 Flutter w/ board)

    1 x 50 Fly, 1 x 50 Free @ 1:00
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :55
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :50
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :45
    1 x 100 Free @ 1:25
    1 x 50 Fly, 1 x 50 Free @ :40
    1 x 100 Free @ 1:25
    25% Fly (not a fly set)

    Descending Interval/Distance set
    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 right into
    4 x 75 Free Pull @ 1:05, 1:00, :55, :50 right into
    4 x 50 Free Pull @ :45, :40, :35, :30
    I dropped the pullbuoy on the last 50 so I could kick like mad to make the interval!

    100 EZ
    3100 Yards

    The final set was fun. Just as the interval almost gets to be impossible, you cut the distance down but stay on the descending interval, sort of as a recovery swim, then build up to near impossible, and recover again for the 50s. Fun way to break up a 1000.
  13. Sarasota Y Sharks Masters 5:30 AM Workout -07/21/11

    by , July 20th, 2011 at 06:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth 5-8: descend to fast

    3 X 200 free 3:30
    Negative split each swim

    8 X 50 kick 1:20
    5-8: 25 fast/25 easy
    1 X 100 easy swim

    6 X 50 build 1:20

    3 X {start-turn-finish}

    1 X 50
    from the blocks @ 100%

    WARM DOWN: 5 X 50 easy 1:00

    10 X 50 1:00
    Swim @ race pace, 800 or 1500

    Swim Workouts
  14. Wed., July 20

    by , July 20th, 2011 at 06:08 PM (The FAF AFAP Digest)

    Met up with Speedo at Oak Marr. We didn't swim much together because of our conflicting schedules, but we chatted a bit and caught up. He did his best to work the lazy sprinter look. I used fins the whole time for the shoulder, also channeling the lazy sprinter look.

    Warm up:

    600 various

    10 x 50 @ 1:00
    various strokes, kick, builds, sculls

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    8 x 50
    25 easy speed fly + 25 EZ

    50 EZ

    6 x 50
    25 dive from side + fast SDK to 15 + 25 EZ breast kick on back
    -- Bad idea! Felt a strain in my groin and had to desist. That's what I get for trying something I never do ... Evil!

    50 EZ

    6 x 50
    25 burst fast doggy paddle drill + 25 EZ

    50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    4 free (11 lows, maybe a couple high 10s), 2 back shooter (high 9-10)

    75 EZ

    1 x 50 AFAP broken at 25 for :10
    -- flutter kick w/board
    -- went :23
    -- fins ripped half the length of the foot on the second 25. And they were my favorites.

    125 EZ

    Total: 3400



    This workout took forever to do! I was in the pool 1:45. That's what happens when you take forever between swims. Another downside of this is people assume you're done since you're not mindlessly and continuously swimming laps.

    Unfortunately, I came home to find Lil Fort with a fever and Fort Son not feeling well. I guess this gives me something else to be paranoid about other than my shoulder. I wish I could get in to see my ART doc, but he's booked until next Wed.

    I'm hoping I can get to Rockville for a long course swim before the weekend ...

    Updated July 20th, 2011 at 06:15 PM by The Fortress

    Swim Workouts
  15. Tues July 19, 2011

    by , July 20th, 2011 at 02:20 PM (Canuck Countdown)
    Fred Broadstock Outdoor Pool (SCM)

    100 swim
    75 swim/25 kick
    50 swim/50 kick
    25 swim/75 kick
    100 kick
    400 swim - every 4th 25 fly

    Main Set
    4 x 100 IM (2 drill @ 2:00, 2 swim @ 1:40)
    4 x 100 kick (100 of each stroke)
    200 IM drill
    2 x 200 IM @ 3:30 descend 1-2 (3:00, 2:50)
    200 IM kick
    100 ez
    400 IM for time (5:55)

    300 cool-down

    Total Distance = 3300 meters


    Started almost 20 minutes late tonight, as it was cool and rainy when I arrived and there was only one other person on deck. At 7:05 PM (5 minutes after workout was supposed to start), with 4 of us on deck, I made the executive decision to cancel workout. However, 3 minutes later, 4 more people had shown up, so that decision was reversed. Swam from approx 7:20pm - 8:30pm. A few more people arrived during workout.
    Swim Workouts
  16. Sprint Day

    by , July 20th, 2011 at 12:45 PM (Year Three: The Road Back)
    As long as yesterday was, today was just that short. With a focus on AFAP sprints, we had a lot of time built in for easy recovery swims before hitting the next sprint hard. Here's what we did:

    150 Warm-Up (stood chatting too long )

    1 x 300 Drill/Swim on 6:00 (fist for 200, free for 100)
    6 x 50 Speedwork Free on 1:05 (vary "fast" part)
    2 x 50 Free AFAP on 4:00 (got :37, :40)
    - 1 x 150 Recovery Free after 1st 50
    - 1 x 100 Recovery Free after 2nd 50
    2 x 100 Free AFAP on 8:00 (got 1:27, 1:22)
    - 1 x 200 Recovery Free after 1st 50
    - 1 x 200 Recovery Free after 2nd 50
    2 x 50 Free AFAP on 4:00 (got :38, :37)
    - 1 x 100 Recovery Free after 1st 50
    - 1 x 150 Recovery Free after 2nd 50
    600 Cool-Down
    Total Meters - 2650

    All in all, today wasn't too bad. While we were doing the set of 6x50 speed play, I was really hurting in my legs and figured the sprints would just be horrible. Actually, I was pleasantly surprised. While I wasn't happy with the :40, I added rest instead of trying to squeeze in another length of recovery. That seemed to help. My best ever LCM 50 Free race (the beginning of this month) from the blocks was a 34.97. To hit a :37 (especially at the end of practice) from a push was pretty decent. On the 100 Free, my best racing effort (also the beginning of this month from the blocks) was a 1:19.09. Three seconds off - that's easily related to coming off the blocks for me. I've found that my AFAP swims in practice are generally almost 2 seconds slower than my from the blocks time (at least in SCY - not enough LCM experience to really know how that correlates). So, all in all, pretty happy with today's efforts.

    Tomorrow is a fun 20x50 test set. We'll see how that goes....

    Until then, enjoy your swims!
    Swim Workouts
  17. Back on the bike again.

    by , July 20th, 2011 at 10:43 AM (Pete's swim blog)
    Rode my bike some yesterday. I'd forgotten how much I enjoy it. Went out at mid-day in 93 degree heat. For some reason, I'm not bothered by the heat when I'm riding. Absolutely can't stand it when it is cold though. I put in 20 miles. Definitely not as strong as I used to be but it started coming back near the end of the ride. Biggest problem with cycling... I don't have anyone to ride with. It gets boring. There's a triathlon about a week after nationals. I'm pretty sure I'm going to do the whole thing... not just the swim this time.


    300 Free
    200 Kick
    200 Pull
    300 Free

    3 x 200 Kick

    4 x 300
    Odds - Stroke/Free/Stroke
    Evens - Free/Stroke/Free

    3 x 200 Pull

    4 x 50 IM Order
    4 x 50 Kick
    4 x 50 Pull
    4 x 50 Choice stroke

    200 Cool Down

    (4400m Total)
    Swim Workouts
  18. Tuesday, July 19

    by , July 19th, 2011 at 07:38 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes of RC exercises

    30-35 minutes of stretching, yoga, foam roller

    @ Pool:

    1500 easy -- easy swimming, single arm 50s, shooters, 25s no breather free, etc.

    hottub -- not as appealing in the summer with the sun overhead!



    Just an easy boring day for me. Sprinting (I hope) with Speedo tomorrow.

    One more day and I'll be at the 2 week taper mark. I've been wondering whether I should repeat the exact workouts I did before the Albatross meet. But there seems like such a difference between SCM and LCM ... I kicked between 50-60% of my fly-back races in short course, and can't do that now obviously. I suppose there's not much I can do about the arm fatigue I'll get at the end of my LC races at this juncture.

    I'm not bored yet. But I'm sure one more week of swimming only will cause some taper angst. At least I won't have any stress about outside lanes this time.

    The timeline for Auburn looks great! No event before noon. I believe I get in early enough on Wed. night to swim in the competition pool, if it's open.

    More on pain relievers:

    Updated July 20th, 2011 at 04:57 PM by The Fortress

    Swim Workouts , Yoga
  19. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/11

    by , July 19th, 2011 at 04:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    National Meet begins two weeks from today!
    Taper/Rest workout

    WARM UP:
    2 X 250 4:15
    2 X 150 2:45
    2 X 100 2:00

    4 X 150 3:30
    100 kick/50 swim
    Fins optional

    5 X 100 2:15
    Perfect technique swims

    4 X 50
    odd: blocks- 20 sprint, easy in
    even: build to race finish


    3 X 200 Broken @ race pace 6:00
    Broken :10 @ each 50


    3 X 100 Broken @ race pace 6:00
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  20. Distance Tuesday

    by , July 19th, 2011 at 01:17 PM (Year Three: The Road Back)
    Going into today's set, I was determined to do as much as I could without resorting to my fins. Since I'm really loving the open water thing, I have decided that I need to up my overall endurance and "enjoy" the long swims. That being said, I tried.... I really did. Here's what I ended up with:

    200 Warm-Up
    5 sets:
    - 1 x 400 on 7:00 (did free, pull, kick/free w/ fins by 50, pull as 350, free w/fins)
    - 2 x 100 Free Fast on 2:15 (all no fins - ave ~1:40)
    400 Cool-Down
    Total Meters - 3550

    All in all, I was pretty okay with today's workout. The fast Free's were not as fast as I would have liked and I ended up dropping a 50 in the middle, but at the end of the day... I did better than I expected, especially since my shoulders were ready to fall off at the end. So... here is the start of trying to build up my overall endurance, while not losing too much speed. After all, 2012 LC Nationals is not that far away.....
    Swim Workouts