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Swim Workouts

  1. Thursday, Dec. 15

    by , December 15th, 2011 at 04:00 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    (even these bother my elbows)
    leg press, 270 x 3 x 12
    abductor legs, 100 x 3 x 12
    extreme angle steps ups (no DBs), 2 x 20
    extreme angle iso squat, 3:00
    lower back machine, 110 x 3 x 20

    russian twists on incline, 25 x 2 x 25
    reverse scoops w/plate, 25 x 2 x 10
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    captains chair leg raises, 2 x 15

    15 minutes stretching

    ~~~~~ shopping interlude ~~~~~~~


    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    20 x 50 shooters w/MF
    10 back 10 belly
    perfect streamlines

    4 x (8 x 50s)
    :30 between rounds
    8 x dolphin kick w/board & MF @ :50
    -- hold under :35
    8 x breast w/MF with long pullouts @ 1:10
    -- Note to self: keep elbows closer to body on recovery
    8 x flutter kick w/board & fins @ :50
    -- hold under :35
    8 x 50 free w/nose clip kicking on back off turn @ whatever

    100 EZ

    Total: 3200

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

    Took yesterday off. Felt like working out again today. But took it fairly easy at both the gym and pool.

    I think Speedo is right about incorporating more dolphin kicks on my 50 free -- more on the start on my belly and on my back off the flip turn. If I want to make this change though, it will require a major overhaul and changing the way I do freestyle in practice. I may have to swim the new style 50s slowly at first and then work up to race pace.

    I also need to start googling some rehab exercises for my elbows. I didn't want to start them before NE Champs, but I should now. I also found my tens machine and need to start using that. It's been at least 4 weeks now and I'm wanting healthy elbows again.

    I may go to yoga tomorrow. It's been forever!

    Fort Son has had the flu on his winter training trip and Teen Fort has been sick all week. I'm really hoping my flu shot works!
  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/16/11

    by , December 15th, 2011 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2/3 right.

    2 X 150 kick 3:20
    8 X 50 kick :55
    1 X 100 swim

    1 X 100 easy 2:20
    8 X 25 sprint :40
    Three rounds, choice.

    6 X 250 Pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    4900Y

    Updated December 16th, 2011 at 03:02 PM by RickMile

    Categories
    Swim Workouts
  3. Thu Dec 15th 2011

    by , December 15th, 2011 at 12:46 PM (Ande's Swimming Blog)
    Thu Dec 15th 2011

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    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    need to leave sooner
    wore B70 jammer
    trained with Larry, Mark, Joe, Kristyne and Katie
    beside Tyler & Ned

    Warm up
    missed it

    Main Set:

    45 x 100
    in sets of 5's

    odd sets: 5 on the fastest interval you can make; since it was my warm up I did 4 sets on 1:15 & 1 on 1:10,
    Tyler & Ned were next to me in the skinny lane
    tyler made 5 sets of 5 x 100 on 1:05, I had no interest in attempting to warm up on 1

    evens were moderate with various assignments like reverse IM, 12 breaths / 15 sec rest at each 100, 75 easy 25 underwater

    did em all & might double to have more fun more
    Categories
    Swim Workouts
  4. 12.15.11 - Thursday fly workout

    by , December 15th, 2011 at 09:04 AM (Pete's swim blog)
    Swam w/ Roger Dave and Dave. Pool temp 83. This one of the crazy distance fly days. Intervals are high enough that I can get by with "easy fly" but it piles up. Even worse, I was swimming between Dave M and Roger both of which swim fly faster than I do. As I start getting behind, their wake converges into a rogue wave in my lane. I try to look at the bright side: a) its and incentive for me to not fall too far behind and b) I'll be a lot faster when I have clean water to swim through in a race.

    We ended up modifying the workout a good bit in order to cut out some of the fly and add in some shorter distance stuff.

    SCY

    500 Warm up

    2 Times through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    50 Easy

    200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr)
    300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr)
    175 Fly - 3:00
    175 Free - 2:30
    50 Easy

    10 x 50 - :45 (Descended to :31s)

    32 x 25 - :40
    * Roger's Set: 8 x 25 Easy down/Hard back from dive, IM Order
    * My Set: 8 x 25 No breath dive back
    * Dave M's Set: 8 x 25 Hard kick IM order
    * Dave B's Set: 8 x 25 Easy down/Hard back from dive, IM order, one breath/25

    200 Easy Fly - Goal 3:00 (made 3:05)

    50 Cool down (200 Easy fly was supposed to be cool down until someone suggested the 3:00 goal pace)

    (4100 Total)

    Updated December 15th, 2011 at 10:21 AM by pmccoy

    Categories
    Swim Workouts
  5. Wednesday, Dec. 14, 2011 5:00am

    by , December 14th, 2011 at 09:16 PM (Fast Food Makes for Fast Swimming!)
    I decided I should at least get back in the pool since last weekend's meet on Sunday, and the masters practice with the Bend Masters team on Sunday a.m.
    It was nice to take a break and do a few things around the house (and sleep in an hour in the mornings).

    Workout: (no effort on any of this, just swimming)

    300 Free
    200 Kick w/ board
    200 Free
    100 Kick w/ board

    14 x 50 Free @ :45

    200 Kick w/ board

    300 Fly Drill EZ (3 rt, 3 lft, 0 both)

    200 Kick w/ board

    ----------------------
    2200 Yards

    Finished up Phase 2 of the Christmas lighting around the house outside. A little warmer than yesterday, but still too cold to finish. Tomorrow should be the end.
  6. Workout 12/14/11

    by , December 14th, 2011 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/ 200 IM drill

    Go four times through:
    - 3 x 100 FR Pull with buoy (odd set 1:30, even set 1:20)
    - 1 x 100 BK Pull with buoy (same interval as above)
    - 2 x 50 Kick on :60
    - hit the repeater

    200 IM drill

    300 warmdown
    (3100, 55 minutes)
    ---------------

    I am feeling sore from last night's squad meet, especially around my ribs. I checked in at the food pantry to drop of the donations on my way to swim at lunchtime, and I was told that they had a truck about to arrive, soo .... skipped a lunch time swim and spent 1.5 hours moving food from the truck to the shelves. A nice, unexpected appointment to have happen today.

    I went over to the pool tonight and focused on pulling: high underwater elbows on the longer time intervals, and a faster turnover on the shorter ones. I was able to keep the free pulls at/under 1:10 on all (avg'd 1:08), and the four backstrokes at 1:15. Ideally I would try to drop the interval on the kicking, but my legs were shot from the pantry work.

    Now, time for
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/15/11

    by , December 14th, 2011 at 02:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    4 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2/3 right.

    1 X 200 kick 4:30
    6 X 100 kick 3 on 2:15 3 on 2:00
    1 X 100 swim

    1 X 300 IM 5:15
    1 X 100 stroke 2:00
    1 X 75 stroke 1:20
    1 X 50 stroke 1:05
    Three rounds.
    Round 1: 100 fly-75 back-50 breast
    Round 2: 100 back-75 breast-50 fly
    Round 3: 100 breast-75 fly-50 back

    1 X 75 easy

    10 X 100 free 1:50
    odd: moderate even: fast

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  8. Wed Dec 14th 2011

    by , December 14th, 2011 at 01:32 PM (Ande's Swimming Blog)
    Wed Dec 14th 2011

    Subscribe to Ande's Swimming Blog

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?
    Just Updated the SFF Index


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:44ish need to leave sooner
    wore B70 jammer
    trained with Larry, Jim & Kellie
    beside Tyler Marcio, James, Ned, Jim, Max & Keith

    Warm up
    swam 2 or 300

    Main Set:

    2 rounds of:
    100 fl bk
    100 fr
    100 bk br
    100 fr
    100 br fr
    100 fr
    R1 on 1:20
    R2 & 3 on 1:25

    4 rounds of
    75 1 breath, 2, breath, 3 breath per 25
    25 fast
    200 done 25 fl 25 fr 25 bk 25 fr 25 br 25 fr 50 k

    assigned 800 75 mod dps 25 fast
    did 25 easy 25 easy speed SDK
    Categories
    Swim Workouts
  9. 12.14.11 - Wednesday workout

    by , December 14th, 2011 at 08:34 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 83. Very sore from yesterday. Finally got some speed back about 2K yards in but I was hurting throughout practice today. Took it kind of easy today until the end. Dave paced the 300 on 1:15s and I fell behind for a little bit. Started working long smooth strokes and managed to catch back up. Probably would not have done that on my own.

    SCY

    500 Warm up

    4 Times through:
    * 25 Kick - :30
    * 50 Fly/Free - :45
    * 75 Kick/Fly/Free - 1:15
    * 25 Bk/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15 (1:12's - last one 1:09)
    50 Easy

    5 x 200 IM - 3:30
    100 Stroke - 2:00
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:43)

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  10. Squad Meet: 12/13/11

    by , December 13th, 2011 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    Here is the lineup from the Squad Meet I organized with our workout group tonight (I got the idea from a discussion thread in the forum):
    What: First Ever Bennington Masters Squad Meet
    Date: Tuesday, December 13, 2011
    Time: Warmups start at 7:30 pm, Event starts at 7:50 pm

    The only way to improve swimming is to swim! Getting times on your events is a good way to keep track of your progress. So…come join our water-loving group for this fun, low-key swimming opportunity open to any adult swimmers. All events will be mixed heats of men and women. Block starting is optional. We will all be cheerleaders unless we are being cheered for. Non-swimming friends can come watch and be timers. Entry fee is a single can of canned food for donation to the food shelf.

    1. Mixed 25 Free
    2. Mixed 50 Backstroke
    3. Mixed 25 Butterfly & Breaststroke
    4. Mixed 200 Free Relay
    5. Mixed 100 IM
    6. Mixed 100 Free
    7. Mixed 25 Backstroke
    8. Mixed 50 Free
    9. Mixed 100 Free Relay

    The Squad Meet is sponsored by the Bennington Area Masters Swim Club. The Masters Swim Club is free (with Rec Center membership) and open to any adult lap swimmer. Regular practice times are Saturday from 10:15 to 11:45 am and Tuesday from 7:30 to 8:30 pm and usually include two skill level workouts. Stroke clinics will be held on Saturday mornings during the winter months.


    We had the core group of five in the group come out, with some other lap swimmers and age group swim parents for a total of 12. I was really happy about the turn out, even though I was hoping for fifteen.

    Entry fee was a donation to the local food shelf, and we have a total of 45 pounds of food and $5! Very happy about that - great to be able to help out the community!

    I got in a short warmup (200 yds) and then mc'd the night, timed, and swam. 50 back (28.38), 100 IM (1:07.68), 100 Free (58.57), and the two relays. It was great to see other folks come out, even Rich, who is new to swimming and rocked a 100 free! There were some previous age group and college swimmers, and we all had a lot of fun.

    So I'll add another 575yds to my flog (swam down to get the lane lines out) and plan to do this again in February (with few events, because we ran just a tad over).

    Tags: squad meet
    Categories
    Swim Workouts
  11. Tuesday, Dec. 13

    by , December 13th, 2011 at 05:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills

    20 x 25 shooters w/fins
    10 back, 10 belly

    6 x 100 flutter kick w/board

    16 x 50
    4 chest press fly
    4 single arm back
    4 breast w/long pullouts
    4 smooth free

    50 EZ

    Total: 2650

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

    Just did an easy recovery workout today. Unlike many folks who feel great in workout after a travel/taper meet, I never do. I'm always spent and sore, and it takes me a few days to fully recover. I'm very busy with holiday things, so I probably won't worry too much about training this week. Besides, it helps to have a mental break after so much focus.

    NE Champs was definitely my best meet of the year after the Albatross meet last March. Though I did a shorter taper than usual, I tapered harder. My last hard 50 was 11 days before the meet; I did just did a few fast 15s and 25s after that. It seemed to work -- I had plenty of raw speed. I didn't do much lactate work this fall (had those 2 illnesses), and I need to change that to improve the last length of my 100s. I saw that my 100 IM spits were 32.0/39.9. Unfortunately, that is fairly typical for me. I don't feel like I have the luxury of taking it out much easier.

    I not sure when my next meet will be. I am considering swimming in the USAS Jan. Open on Saturday, but I hate the pool.
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -12/14/11

    by , December 13th, 2011 at 04:09 PM (Sarasota Y Sharks Masters 5:30 a.m. 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 + 100 swim

    1 X 100 easy 2:00
    2 X 100 fast 2:00
    1 X 100 easy 2:00
    4 x 50 fast 1:15
    1 x 100 easy 2:00
    8 X 25 fast :45
    1 X 100 easy -
    All Choice.

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

    1 X 100 swim

    5 X 200 free
    odd: 3:00 even: 2:40
    5 X 100 free
    odd: 1:30 even: 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  13. Tue Dec 13th 2011: Trained with Dave Sims

    by , December 13th, 2011 at 02:26 PM (Ande's Swimming Blog)
    Tue Dec 13th 2011

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    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what?
    Just Updated the SFF Index


    Whitney Coached
    scy UT Swim Center: main pool
    5:30 - 7:00 dove in 5:38ish
    wore B70 jammer
    trained with 1980 Olympian Dave Sims who was in town on biz,
    he's 49 & went 50 SCM fr 24.0 / 100 fr 52.9 at long beach
    beside Tyler Ned, Jim, Max & Keith

    Warm up
    swam 4 or 500

    Main Set:

    4 x 100 IM desc 20 sec rest

    8 x 50 fr odds on 40 evens on 35

    4 x 200 IM desc 30 sec rest between each

    8 x 50 on 35

    4 x 400 IM desc on 40 sec rest

    assigned 8 x 50 on 35/40
    skipped it

    8 x 25
    odds no breath
    evens easy

    Updated December 13th, 2011 at 02:52 PM by ande

    Categories
    Swim Workouts
  14. Workout 12/13/11

    by , December 13th, 2011 at 02:11 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 Back

    Repeat three times:
    - 300 FR Pull with buoy on 4:00
    - 200 IM on 3:00
    - 100 kick on 2:00
    - 50 DPS stroke on 1:00
    - 2 x 25 stroke on :30

    200 loosen and out
    (2700, 45 min)
    ------

    Not too much excitement here today with the swim. Went 3:35/:38/:31 with the pulls (really worked that last one), held the IM's around 2:45, got at least 15 sr with kicks, did IMO on the 50's, and did non-free with the 25's.

    Tonight is our squad meet that I organized. I'll blog about that a little later (if anyone is in southern Vermont around 7:30 tonight, hit me up). Before that I will sneak off to see some of my daughter's choir performance.

    I had some extra vacation days that need to be used up before the end of the year, so I only have to work the weekend. Been transferring old VHS tapes to dvd as I try not to get into too much trouble around the house. Will start to organized the bills/mail/etc and maybe put a small section of gutter above the front porch (it's in the low 30's today so not horribly cold). I have to clean the pellet stove too ...
    Categories
    Swim Workouts
  15. 12.13.11 - Tuesday workout

    by , December 13th, 2011 at 08:34 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83. The 400 at the end was lots of fun. I was shooting for 4:40 and fell just a bit short. Not long ago, I was excited about breaking 5:00. Despite botching my flip turn at 50 yds, my 200 was pretty smooth. At 300 yds, I had built up about 4 body lengths on Roger. Thought that would be enough to hold him off. At 50 to go, he was on my feet. I kind of flailed along doing everything I could to hold him off but he out touched me at the wall . Still, lots of fun to have someone to race like that.

    SCY

    500 Warm up

    Everything pretty much straight through. 100 stroke on 2:00 allows for a little recovery.

    8 x 50 Pull - :50 (2 easy/2 hard)
    100 Stroke - 2:00 (fly)
    8 x 50 Kick - :50 (br)
    100 Stroke - 2:00 (back)
    200 IM - 3:00 (2:40)
    8 x 50 Pull - :50 (2 easy/2 hard)
    100 Stroke - 2:00 (back)
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:40)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (back)
    200 IM - 3:00 (2:47)
    300 Free - 4:00 (3:38)
    1:00 Rest (We might have taken more like 3:00)
    4:00 Free - 5:00 (4:42)

    200 Cool down

    (4300 Total)

    Updated December 13th, 2011 at 09:20 AM by pmccoy

    Categories
    Swim Workouts
  16. Workout 12/12/11

    by , December 12th, 2011 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/100 Fly drill/100 BR drill

    4 x 100 on 1:40
    - DPS - FR/FR/BK/FR

    4 x 100 kick on 1:50
    - Flutter with board, back, fly, flutter with board

    5 x 200 FR Pull with buoy on 2:45

    50 ez
    8 x 50 on :50 IMO
    50 ez

    200 various warm down (had two lengths underwater sdk on back in there)

    (3100 yards, 55 minutes)
    -------

    My arms felt tight tonight post meet from Saturday. Yesterday I had to work and didn't get in the water - bet I would feel a little better today if I had. I was not quite sure on what to do today at practice, and I was not in the mood for super long/repeater sets, so I picked a little of everything to get back to the grindstone (that taper sure was nice, though).

    I am still putting a lot of effort into improving my kick, and held the 100's around 1:35. Will start to increase the yardage on kick sets so I can stay strong for the 200's. I felt good on the pull set as I tried to work on DPS and tight streamlines. I went 2:23/25/26/28/24. Into the 50's I went, not really super fast but more to work on strokes - hit around :35 on all but the dreaded BR (just made :50).

    I had a really great time this weekend at BU. I am very excited about my swims and can build into the NE champs in March with ideas from the races that I need to improve on. It is nice to know that we have some really competitive action happening here in NE, and it was great for me to meet up with more folks from the forums and others that I have met along the way.

    As I mentioned in my last post, everyone seems happy to share wisdom and pointers to satisfy my inquiring mind, especially since this is my first official year back in the pool after 15 years off. A lot has changed, and I can't remember most of what I learned when I coached our town team for a few years after high school, so I like to think of everyone that is so passionate about the sport of swimming as my coaches. Muchas gracias!
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -12/13/11

    by , December 12th, 2011 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick -

    4 X 50 kick 1:00
    4 x 25 sprint kick :45
    Two rounds

    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:20
    2 X 50 stroke 1:05
    Four rounds.
    75's/50's: 1 round of each IM order

    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 fast
    Two rounds freestyle.
    Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  18. Mon Dec 12th 2011

    by , December 12th, 2011 at 12:01 PM (Ande's Swimming Blog)
    Mon Dec 12th 2011

    Subscribe to Ande's Swimming Blog

    did not train, Thu, Fri, Sat & Sun
    Decided to take a break

    [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Swim Faster Faster[/ame] is approaching 300,000 views
    is that crazy or what, pretty soon it's likely to pass up [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] which has 304,300 views

    Whitney Coached
    scy UT Swim Center: main pool north end
    5:30 - 7:00 dove in 5:38ish
    wore B70 jammer
    trained with Todd beside Jim, Tyler, James max & nate


    Warm up
    swam easy 50's

    Main Set:

    10 x 100
    1 on 1:25, # 2 on 1:20 ... #5 on 1:05, # 6 on 1:05, 7 on 1:10, ... 10 on 1:25
    felt slow skipped a couple 50's

    500 with 3 SDKs off each wall

    assigned
    10 x 100 pulling
    1 on 1:20, # 2 on 1:15 ... #5 on 1:00, # 6 on 1:00, 7 on 1:05, ... 10 on 1:20
    felt slow skipped a couple 50's
    caught a ride on the big blue paddle express (todd)

    kicked 2 rounds of
    25 50 75 100 100 75 50 25
    1st on 25 base
    2nd on 20 base

    12 x 50 on 40
    1) fl bk
    2) bk br
    3) br fr
    Categories
    Swim Workouts
  19. 12.12.11 - Challenge day week 4

    by , December 12th, 2011 at 09:22 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Played soccer for about an hour and a half yesterday afternoon. Wasn't in my best condition for the challenge today. Next week will probably be our last day of soccer so I should be more rested for week 6. I'll probably need it.

    SCY

    400 Warm up

    6 x 50 Free - :45
    4 x 100 - 1:10 (1:07, 1:10, 1:11, 1:08)
    Two touch and go's and sore legs kind of did me in. I also misjudged a couple walls. I knew I wasn't 100% on the six 50s. Still, I was able to dig deep and make the last 100 by a couple seconds. Pretty sure I can do 5. Might have to put my aquablade jammer on once we get past that one.
    50 Easy

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    What better way to finish off some hard 100s than with some fly. Interval wasn't too bad but it still hurt.

    16 x 100 - 1:40 (:10) up/down kick
    Saturated the up/down w/ mostly br kick.

    12 x 50 - :50
    * Odds Fly/Kick
    * Evens Free

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  20. Sunday, Dec. 11, 2011 9:00am COMA Masters practice

    by , December 11th, 2011 at 01:56 PM (Fast Food Makes for Fast Swimming!)
    Might as well make it a full meal deal this weekend. Since I stayed overnight here in Bend I figured I might as well get over to the pool in the morning for a good after meet self imposed ass kicking, with the coaches help of course!!

    Warmup: (was a general warmup until 9:20am when the sets began)

    I did the assigned warmup: Got in about 9:05 or so
    100 Free, 50 Back, 50 Breast (repeat as many times as possible until 9:20)
    I did it 3 rounds (600 meters)


    400 corkscrew IM kick - basically was 4 x 100IMs continuous going:
    • dolphin kick on back
    • back kick on left side
    • breast kick on stomach
    • free kick on right side
    16 x 25 Odds EZ Free, Evens FAST (rotate Fly, Back, Breast, Free) @ :15 rest

    4 rounds of:
    100 @ 1:30 (50 moderate, 50 strong) (went 1:07-1:10s)
    150 @ 2:10 (50 moderate, 100 same strong as above) (went 1:43-1:45s)
    200 @ ??? (50 moderate, 150 same strong as above) (went 2:20-2:22s)
    1:00 rest between rounds. I was huffin and puffin on this. Altitude training is good for you, but you have to first get used to it before you do it.

    50 EZ

    then 50 Fast from a push (went :31)

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

    3300 SCMeters


    ***
    Bonus!! I got to fill up gas in Bend for $3.35 a gallon!! It's coming down in Wenatchee, but still above $3.50.
    Now it's Mountain Dew time, and Taco Bell or McDonalds up the road in an hour or so.

    Off to Wenatchee to rejoin my regular life!!