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Swim Workouts

  1. Nats Day 3 Sun July 8 2012

    by , July 10th, 2012 at 12:30 PM (Ande's Swimming Blog)
    Nats Day 3 Sun July 8 2012

    had a great time at Nationals
    Loved seeing old friends and making new ones


    12 Rasmussen, Anders M 49 TXLA 34.66
    r:+0.82
    Not so great
    went 34.00 last year
    I haven't lifted weights this year,
    I'm weaker, heavier and my times were slower


    3 Rasmussen, Anders M 49 TXLA 2:22.55
    r:+0.79
    30.21
    1:07.98 (37.77)
    1:49.66 (41.68)
    2:22.55 (32.89)
    waited around till 6:00
    OK swim
    hoped to be faster
    2nd out touched me by 4/100ths


    NEXT MEET

    2012 South Central Zones

    Meet Info

    Days Till
    Categories
    Swim Workouts
  2. Monday 7/9/12 "Back in the saddle again"

    Monday 7/9

    AM only LCM

    500 swim
    200 kick

    2x
    4x100 @ 1:45 D1-4
    4x75 @ 1:20 D1-4
    4x50 @ 1:00 kick strong
    4x25 @ :40 FAST

    300 EZ

    Total: 3000

    Been on hiatus from the pool because of my ankle injury I suffered at the beginning of June. I decided to take a break from all sports/physical activity except ankle strengthening exercises to jump start the healing process. The ankle still feels weak, but almost all the pain while swimming has disappeared (butterfly kick seems to be the only thing that is slightly painful still). I plan tot ake it slow the first few weeks here, swimming 3-4 days a week and doing light Crossfit on my off days. My hope is to be 100% and ready to hit the training hard by the middle of August.
    Categories
    Swim Workouts
  3. Monday, July 9, 2012 5:30pm

    by , July 10th, 2012 at 12:22 AM (Fast Food Makes for Fast Swimming!)
    After yesterday's meet, I figured I'd take it easy in today's swim...

    YEAH RIGHT! I've got to keep the yardage cranking away right now, as my next three swims are:
    • Swim meet w/ 100 Free, 100 Fly, 1500 Free
    • Longbridge OW Swim - 1.76 miles
    • Lake Chelan OW Swim - 1.5 miles
    No room to play around when I'm only able to swim 3 days a week as it is, I need to pound the yardage, and attempt to swim longer repeats, or at least keep the rest to a minimum.


    Warmup that blends into the Main Set:

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free @ 1:20
    5 x 100 Free Pull @ 1:15

    I was able to keep these all between 1:08 and 1:10s which was nice. I'm not in my top aerobic conditioning right now, so was pleased with this. I did have to grab the paddles and buoy for the last 5, cause I wasn't sure if I'd make 'em or not swim.

    3 Rounds of:

    100 IM (50 Fly, 25 Back, 25 Breast) @ 1:40
    2 x 50 Free @ :40
    4 x 25 Free @ :20
    :10 bonus rest

    That was a fun little set to mix it up a bit.

    10 x 50 Kick w/ board @ 1:00 (held :55s) just tried not to cramp my calves

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

    150 EZ and out

    ------------------------
    4000 Yards in 1:05, not too shabby, ...almost KNelson-ish
  4. Workout 07/09/12: OW

    by , July 9th, 2012 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 360 FR, 120 IM

    Drills:
    2 x 60 FR
    1 x 180 FR
    1 x 60 FR (broken halfway to 1 min Vertical Kicking )
    10 x 60 (with 5 pushups halfway through)
    2 x 60 w/d
    (Marauders/Lake Paren/1560yds/55 min)
    -----------------

    Since the Rec is closed, I have been weighing options for training. Lake Paren is in North Bennington, about fifteen minutes from my house. The age group team, the Marauders, are also without a pool, and using the Hoosick Falls pool in the morning and Lake Paren in the evening, three times a week. Since the coaches don't want to swim in the water, I have volunteered to swim with the kids to provide some motivation, and it happens to fall very nicely into my schedule Monday evenings from 5-6.

    There is a dock 30 yards from shore, hence the funky distances. It is a weedy lake, and the eight kids swimming were freaked out by it. I just laughed since the weeds were hiding various fish and salamanders, so I had a great time enjoying the waterlife. We used the dock for pushups - up the ladder, flex those muscles, then dive back to shore. I issued the challenge - the kids had to do six before I completed ten; if not, a long swims through the weeds! They beat me

    Updated July 10th, 2012 at 08:46 AM by rxleakem

    Categories
    Swim Workouts , Open Water
  5. Monday, July 9 2012

    by , July 9th, 2012 at 10:31 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center

    • Air temp of 88, pool at 83, 90% water clarity.
    • Sunny skies with humidity at 72%



    Warm Up
    1. 1x400 FR DPS
    2. 4x50 on :45 desc 1-4


    *Set 1*
    2x2000 FR on 25:00

    Results:
    1. 23:56
    2. 23:38


    EZ 200 FR

    Comments
    • Warm water again.
    • Doing my best to hold on to my base endurance pace with limited summer training. When my kid's school year starts in early August, I will be able to swim at the FCGU Aqutic Center where the LCM pool consistently has a water temp of between 77-80.
    • My kids are having great summer, and when my 14 year old son returned from his month long trip offering to help with the dishes after dinner, my wife and I continued to be thankful observing his recent developing maturity & responsibility this summer, particularly after a challenging 9th grade year. At this point, things are looking good for his 10th grade year.
    Categories
    Swim Workouts
  6. 07.09.12 - Monday workout

    by , July 9th, 2012 at 01:44 PM (Pete's swim blog)
    Swam w/CSST Masters. I'm finally getting past the altitude and feeling much better in the pool.

    SCY

    800 Warm up

    10 x 50 - :50 (3 SDKs on each wall)

    100 - 1:20, 150 - 2:00, 2 x 200 - 2:40, 150 - 2:00, 100 - 1:20
    100 - 1:20, 150 - 2:00, 200 - 2:40, 150 - 2:00, 100 - 1:20
    100 - 1:20, 2 x 150 - 2:00, 100 - 1:20
    150 Easy
    No fade on the 1:20 pace today. Held 1:12-1:14 pace but I also had a nice draft today.

    400 Kick

    5 x 150 Pull - 2:00
    Gave the lane leader :10 lead to reduce the draft. Felt great on these and descended down to 1:42 on the last one.

    4 x 25 - :30, #2, #4 sprint (:14 each time)

    150 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  7. Sunday July 8th - PM Swim

    At home with Signe, Susan and Richard.

    Warm-up (800)
    200 swim
    3 x 100 @ 1:50, 25 drill + 25 swim
    3 x 100 @ 1:40 gentle descend

    Set I (1000 / 1800)
    5 x
    * 1 x 100 @ 1:45 fast flutter kick w/fins (went 1:10, 1:10, 1:08, 1:07, 1:06)
    * 4 x 25 @ :30 swim w/fins

    Set II (1000 / 2800)
    8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%
    8 x 50 @ 1:00, swim, 25 moderate + "perfect" turn + 25 fast
    2 x 50 @ 1:30, swim AFAP (went :29, :28)

    200 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  8. Sunday, July 8, 2012 USA-S Results - Wenatchee

    by , July 8th, 2012 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    I'm just happy this was right here in my hometown. If I would've had to travel in this heat, I possibly wouldn't have gone to the meet. It was 95+ on Friday, 102 on Saturday, and currently on Sunday it 106 degrees outside (it was 104 when I was finished competing). I drank soooo much water, 7-11 slurpees, and Gatorade, and never felt the need to get to the bathroom. It was HOT today.

    I only signed up for the one day of this meet because of my work schedule for the summer. As a Line Mechanic for the largest cherry packager in the U.S., we are quite busy during the summer months. I finished off a 62 hour workweek, and have been averaging 60+ for the past month already, and it won't end till the end of August.
    I'm only averaging 3 hours a week of swimming, so I wouldn't say I'm in the best shape for competition, but I can get the job done.

    Last night I decided to scratch my 100 Back and deck enter the 200 Fly. This was because I dislike backstroke outdoors and LCM, and the 200 Fly stuff at Omaha got me excited to give it another go. This seemed good last night...of course.

    Results:

    200 Free - 2:15.85 SPlits (roughly): 31.5 / 34.5 / 35.5 / 34.0
    Good for 10th place and my lone ribbon. I snuck into 10th by a few hundredths over 3 other guys. I would post a picture of myself holding it, but with all the USMS medal pictures lately this wouldn't mean much.
    This was around a 1/2 second slower than what I did a month ago, but it still felt fine. I had a good race with the kid next to me, and beat him (hence the good race)

    2 hour break till next race: Concession Stand lunch. Double cheeseburger w/ extras.
    After ordering I realized that they upgraded the patties to 1/3 pound vs. the former 1/4 pound patties. They asked if I'd like Canadian Bacon on the patties as well. Sure, WTH?!! And some grilled onions as well. Need some good fuel to swim fast, right? It was the best burger I've had in a while.


    Finally, comes my onslaught of races in a row...

    50 Free: 28.12
    A full second slower than what I did in the masters meet a few weeks back. Oh well, dumb race anyway.

    200 Fly: 2:31.24
    I can't remember my first 100 splits, but the final 2 50s were 39.x and 41.x. Yep, it hurt like that too. I must've been out around 1:10.x or so. I did try to stay under control but my lack of conditioning and the heat definitely got me here.
    This deck entry was now becoming a poor choice on my behalf, but oh well, live and die by your choices.
    1 second slower than the previous USAS meet performance, but given the conditions of everything, this was a good swim. I'm happy with it, though it won't mean anything.

    NOW, THE part!

    1500 Free - DNF

    Apparently a lot of the guys in the fast heat of the 1500 Free were also in the 200 Fly just prior to this. So I guess their coaches got them to swap the heats 1 & 2 around in the 1500 to allow their kids more rest for the 1500. Just f*(&!ng great for me!! I was the #14 seed in the event, so I knew ahead of time that I'd be in the 2nd heat (normally swum fast to slow), and thay I'd be able to cool down after my 200 Fly, and before the 1500. Well...the seedings for the 1500 were posted DURING my 200 Fly heat, so when I got done I found out that I'd be up in about 2 minutes for a 1500!! WTFF??!??!?!?
    I attempted to just man up and ran over to the cool down deep tank to swim two lengths (about 30 yards total), which did nothing for me, and then got back to the blocks in time for the whistle to get up. I dove in and had nothing to give. I figured I'd take a 200 or so EZ to try to cool down and then build back into it, but my body was having nothing to do with it. I realized that I still have another opportunity for this event in 3 weeks, so I just stopped at the 300, and got out. The referee understood why. Still, what's with the last minute modification of the seedings???!!?!? GRRRR
  9. Saturday July 7th - AM Swim

    At home with Susan and Aly.

    Warm-up (1300)
    200 swim
    200 pull
    3 x 100 @ 1:50, 25 catch-up + 25 swim
    4 x 50 @ 1:00, count strokes on 2nd 25, descend by 50
    4 x 100 @ 1:50 gentle descend

    Set I (1300 / 2600)
    8 x 25 underwater SDK w/fins @ :45
    3 x
    * 1 x 200 @ 3:00, flutter kick w/fins
    * 2 x 50 @ 1:00, dolphin kick w/fins AFAP
    4 x 50 @ :50 dolphin kick w/ monofin

    Set II (2000 / 4600)
    slightly modified from Rick Mile's 06/13/12 5:30 AM Workout.

    4 x
    * 1 X 50 @ 1:00
    * 1 X 100 @ 1:50
    * 1 X 150 @ 2:30
    * 1 X 200 @ 3:00
    By round - #1) 50 is fast (went :30), #2) 100 is fast (1:08), #3) 150 is fast (cramped), #4) 200 is fast (2:24)

    Wrap-up (400 / 5000)
    100 easy
    4 x 50 @ ~1:15 hypoxic (breaths per 50 went: 1, 1, 0, 0)
    100 easy

    ** 5000 **

    I felt fairly good on the first half of the main set, but my legs cramped on the "fast" 150 of the last set so I used a pull buoy on the 200 and pushed it and went 2:26. This made me hopeful that I could do a fast 200 swim on the last round, but I really didn't have anything left and the last half was ugly.
    Categories
    Swim Workouts
  10. Workouts (Week of 7/8)

    7/8 @ Downriver YMCA (9 am)
    600 warmup (300 sw, 3x100 odd-kick, even-swim)
    2 times through (6x25 stroke :30, 100 easy 2:00)
    5x100 kick/swim 2:00 stroke
    4x50 recovery 1:00
    200 cool down

    2000 total

    7/10 @ DRY (8:15 am)
    400 wu (300 swim, 100 k)
    8x50 d/s IMO 1:00
    200 choice (kick, swim)
    1x200 Broken fly @ 10 secs RI (37, 36, 35, 38) 2:26 splits are all over the place but glad that I did the swim.
    3x100 easy (kick, swim, kick)
    8x50 IMO 1:00 (broken 400 IM)
    100 easy

    2000 total

    7/14 @ DRY 11 am
    300 warm-up (200 swim, 100 k)
    8x50 IMO D/S 1:00
    2x50 fly 1:00 fairly fast :33 on both... High heart rate again 180 bpm...still concerns me a bit
    200 cd (mix of kick/swim)

    Got a quick 1000 yards in during my daughter's swim lesson!
    1000 total

    Updated July 15th, 2012 at 01:53 PM by kellys

    Categories
    Swim Workouts , Masters Swim Meets / Events
  11. 07.07.12 - Saturday workout

    by , July 7th, 2012 at 02:04 PM (Pete's swim blog)
    Swam with Bo at CSST master's. The fast lane bailed early for breakfast so Bo moved over and we each had our own lane. Feeling much stronger today.

    Warm up
    400 swim/ 200 kick/ 400 pull

    12 x 50 - :50 (25 stroke /25 free)
    3 times through:
    * 7 x 100 (1:25 round 1, 1:20 round 2 & 3)
    * 1:00 rest
    150 easy
    made 1:15s on round 2, 1:17s on round 3 - altitude getting to me

    2 times through :
    * 100 kick
    * 75 kick
    * 50 kick
    * 25 kick

    7 x 100 pull - 1:20
    Did surprisingly well on this set. Yesterday I faded on the pull. Finished strong today with a 1:07.

    200 cool down

    (5400 total)
    Categories
    Swim Workouts
  12. Friday, July 6th, 2012 5:45pm

    by , July 6th, 2012 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    Got to the YMCA pool a little later than I wanted to, but was able to get into a lane with another former USAS kid. He's retired from "swimming" now, but still gets in now and then to work out. He's about 21 years old, but out of shape. It was nice to swim with him, because at least we kept each other going without the ability to "drop out" when it got tough.

    Warmup:
    100 Free (I got in a quick swim as he was finishing his warmup)

    Main Sets:
    6 x 150 Free Pull @ 2:15 - I decided to get moving on these and descend them.
    Went 1:39/1:38/1:36/1:36/1:35/1:33
    Felt really really strong on these.

    4 x 75 Free @ 1:10 (other guy did dolphin kick on back w/ fins, I followed in the waves)

    100 EZ

    6 x 100 @ 1:45
    Odds - Free, Evens - Fly/Back/Breast (1 each)

    4 x 50 Kick on back @ 1:00

    The other kid got out here, so I kept going wanting to get over 3000 for the day

    Pull Set:
    100s @ 1:20, 75s @ 1:00, 50s @ :40, 25s @ :20

    Did this as continuous (on interval), dropping off the final distance of each valley like so:
    100, 75, 50, 25, 25, 50, 75
    75, 50, 25, 25, 50
    50, 25, 25
    25
    (750 total)

    150 EZ EZ EZ


    Decided to go fast:

    100 Free AFAP from a push (went :58)
    not bad, I'll take it

    100 EZ and out

    ---------------------
    3300 Yards


    Will have to work another 10 hours or so, and then I'll be ready for the meet on Sunday with the USAS kids.
    Looking forward to the 1500 (not sure why), but it'll be an adventure.
  13. Friday July 6th - AM Swim

    At home with Susan.

    Warm-up (1000)
    200 swim
    200 25 catch-up + 25 swim
    200 pull
    400 IM, 25 drill + 25 swim

    Set I (1400 / 2400 total)
    8 x 25 underwater SDK w/fins @ :45
    4 x 50 @ :50 dolphin kick w/ monofin
    4 x 50 @ 1:00 flutter kick
    8 x 100 @ 1:30 kick w/fins, 25 dolphin / 25 flutter

    Set II (1200 / 3600)
    16 x 75
    * 4 @ 1:20 descend
    * 4 @ 1:10
    * 4 @ 1:20 descend
    * 4 @ 1:00

    Wrap-up (400 / 4000)
    100 easy
    4 x 50 @ 1:30 hypoxic, breaths per 50: 0, 1, 1, 0
    100 easy

    ** 4000 **
    Categories
    Swim Workouts
  14. Thursday July 5th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim

    16 x 25 @ :30, drill IM order

    8 x 50 @ 1:00, 1-4 breath every 5, 5-8 breath every 9

    16 x 25 @ :40, flutter kick. every 4th AFAP

    8 x 50 @ 1:00, do a very fast turn, six SDKs, two strokes before breathing, and cruise to the wall

    16 x 25 @ :30, pull with buoy and paddles

    4 x 20 @ :20 AFAP
    4 x 25 @ :30 AFAP

    ** 2500 yards **

    I was surprised at how hard the 8 x 50 set was. My dolphin kicking is slow and my core strength isn't where it might be, so by the third one I was really gasping by the time I breathed after the turn. Guess I know what (else) I need to work on .
    Categories
    Swim Workouts
  15. 07.05.12/07.06.12 workouts

    by , July 6th, 2012 at 01:34 PM (Pete's swim blog)
    Swam at the community rec center last night and then made the CSST masters workout this morning. What a difference a good pool makes! Helped that I dropped 1000 feet of altitude. But the cooler waters and people to swim with have been sorely missed.

    Thursday - SCY
    400 warm up
    5 x 200 kick - 3:45
    100 easy
    10 x 100 pull - 1:20
    100 easy
    5 times through:
    * 4 x 50 I'm order
    100 easy
    3 times through :
    * 100 kick - 1:40
    * 100 pull - 1:40
    200 cool down

    (4500 total)

    Friday SCY

    150 warm up (got in late)

    8 x 75 - 1:10? 25 stroke, 50 choice
    150 easy
    4 times through :
    * 100 easy - 1:30
    * 4 x 50 - 1:00 odds easy, evens hard
    5 times through :
    * 50 easy - 1:00
    * 4 x 25 hard - :30
    200 kick
    3 x 100 kick
    4 x 200 pull - 2:40 (I did 150s - altitude finally got me)
    150 cool down

    (4100 total)
    Categories
    Swim Workouts
  16. Thursday, July 5, 2012 5:00pm

    by , July 5th, 2012 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    Woohoo!!! I made it to the outdoor pool for a few laps tonight, since everything was closed around here on the 4th, and I didn't really want to swim only twice this week. This was a crowded day for my timeline, and finally I get to relax.
    5:30am-4:15pm - Work - been working on the same rebuilding project for the past week, and I'm getting sick of it.
    5:00-5:40pm - Swim, cost me $3.00, but I got to swim. Normally I just swim with my YMCA membership at the Y pool, but this time slot worked today.
    5:55pm - got home to pick up my son and get him to swim lessons at another pool.
    6:15-6:45pm - Son's swim lessons...he's doing quite well, and is now able to swim the width of the basement YMCA pool which is about 3 lanes wide (maybe)
    7:00pm - McDonalds/7-11 and a Redbox movie
    7:15pm - relaxation Ahhhhhh

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

    My swim:


    22 x 100 Free @ 10-15 seconds or so
    I felt like I was holding 1:10s or so, maybe a bit faster
    I just rested a few between each one, since they don't have a pace clock anywhere at the outdoor city pool. The swim team keeps theirs locked up in the storage.

    8 x 25 @ :10 rest
    Odds Fly, Evens Free Fast

    100 EZ

    -------------------------
    2500 SCY in the LCM pool

    Got this done in 40 minutes, so I was happy with the effort.
    We had to swim widths because of swim lessons in the shallow end. Not a problem for that part. Problem is the complete lack of lanelines, and you always have to be on the lookout for the swimmer going outside of their lane while floating on their back or something. At least they do have painted black lines going the SCY direction as well, so that helps. It was more or less an OW adventure with the amount of waves created by the swimmers plus the wind coming through!


    This Sunday I've got my 4 races in the USAS meet. It's going all three days, but I'm only doing the one day since it'll fit with my work schedule.
    200 Free, 100 Back, 50 Free, 1500 Free
    Now that it's been swum at Nationals, I'm ready to see where I can get myself ranked in the 1500 now. I'd like to improve in the 200 Free as well. I think I'll just "go for it" from the start and see what happens.
  17. Thursday, July 6

    by , July 5th, 2012 at 09:46 PM (The FAF AFAP Digest)
    Everything went smoothly on the trip to Omaha! Got to the pool before 5:00. The comp pool wasn't an option because the meet was way off schedule. No matter because the warm up pool was divine. I stayed in the 25 meter lanes and just loosened up, no more than 500. Did four starts on the wedge blocks using setting #2. So much more power! Not as sure about the backstroke starts ... There are two choices for hand position -- one higher and one lower than I'm used to. I probably go with the high one. Those FINA walls are slippery.

    I'm happy just to feel a glimmer of excitement. The power outage was a real joy sucker. I'm ready for another good nights sleep since the 50 free isn't until 11:55 tomorrow.
    Categories
    Swim Workouts
  18. Wednesday July 4th - AM Swim

    At home with Susan and Richard.

    Warm-up (1400)
    200 swim
    200 reverse IM
    200 25 catch-up + 25 swim
    200 pull
    4 X 100 @ 1:40 DPS

    Set I (1400 / 2800)
    4 x 50 @ 1:00 dolphin kick w/ monofin
    6 x 100 @ 2:00 kick, even flutter, odd breast
    6 x 100 @ 1:30 kick w/fins, odd flutter, even dolphin

    Set II (1600 set/ 4400 total)
    4 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:09 with a pull buoy)
    50 easy

    3 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:10)
    50 easy

    2 x 100 @ 1:45 descend to 85% effort, focus on technique
    100 fast (went 1:08)
    50 easy

    1 x 100 @ 1:45 85% effort, focus on technique
    100 fast (went 1:11)
    50 easy

    200 easy

    ** 4600 **

    This workout was deceptively hard. I used a pull buoy (but no paddles) on the first set of 100s so I could focus on my arm timing, forgot to drop it for the fast 100 and went a 1:09 anyway. This is fast for me so I was hoping the other 100s would be fast too, but my arms turned to mush on the second set of 100s and by the end I was really struggling.

    I used the monofin for the first time since I got blisters using it three weeks ago. The blisters were on the joints of my first two toes of both feet, so they took a surprisingly long time to heal. I am not sure how to prevent the same thing from happening again because when I kick hard my feet slide inside of the foot pocket slightly.
    Categories
    Swim Workouts
  19. 07.04.12 - Wednesday workout

    by , July 4th, 2012 at 08:39 PM (Pete's swim blog)
    Swam at community center outside Colorado Springs. After struggling all week, I discovered three things working against me. First, the altitude. Still hurts but I'm getting used to it. Second, I found the posted pool temp... 85 . I thought the altitude was why it felt warm. Turns out it was just warm. Finally, there are two jets that focus water directly into the middle of the three lap lanes. I either get the full force of one jet in the outside lanes or the combined force in the middle. I look at it as good training even if it is wearing me out. Less yardage today. This was all I could stand.

    Scy

    400 warm up

    10 x 100 up/down kick - 1:45 (:10) start w/50 fly, 50 free
    did first 5 base stroke fly, last 5 free
    100 easy

    800 IM (14:00 - needed 2 30 second breaks)
    100 easy

    2 times through:
    * 400 IM - 7:00
    * 100 easy - 2:30

    200 cool down

    Went to an outdoor Y later with the kids and did another 200 yards.

    (3800 total)
    Categories
    Swim Workouts
  20. Wed., July 4

    by , July 4th, 2012 at 04:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    1100
    4 bursts and a build 25, rest easy

    15-20 min RC & stretching


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

    Still feeling somewhat discombobulated. For once, I'm glad my best events aren't on day one of the meet. I think I'm going to need a "get the cobwebs out" swim. 50 free is my first event. I expect that to feel somewhat rough as I've not done any sprint freestyle in practice at all. Or any freestyle really.

    I did check in for the 200 back. Off to start packing!
    Categories
    Swim Workouts