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  1. Sat & Sun, Nov. 3-4

    by , November 4th, 2012 at 07:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands:

    RC ex, 10 min
    explosive leg press, 190 x 3 x 10
    long arm crunches, 3 x 50
    captains chair leg raises, 2 x 20
    back extensions w/ 25 lb plate, 2 x 15
    flutter kicks on bosu, 100
    lower back machine, 130 x 3 x 15

    Bike, 45 min


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


    Sunday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    3 x (5 x 50 w/fins, broken :10 @ 25) @ 1:30
    1 = fly @ 100 pace
    2 = back @ 100 pace
    3 = breast @ 100 pace
    4 = free @ 100 pace
    5 = EZ
    -- I was not warmed up enough on the first round.

    100 EZ

    5 x (25 AFAP shooter w/fins + 75 EZ

    IG: 10 x 50 free w/paddles @ :50
    100 EZ

    10 x 25 w/parachute @ 1:00
    -- 4 free w/paddles, 6 breast, 2 dolphin kick w/board

    100 EZ

    Total: 3400


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


    Feeling much better now!

    I couldn't bear another kickboard workout yesterday, so I went to the gym. I actually forgot that I had done drylands the day before, so inadvertently did two sessions in a row. There didn't seem to be any adverse effects. I am still wondering how TG does drylands 7 days in a row though!

    Ventured to the pool today for my first real workout in, like, 2 weeks. Ew. I felt pretty awful in the water and out of shape. And it was also terribly crowded, as expected. I was lucky to have half a lane the whole time. I admit to abruptly taking off and ignoring a noodler who wanted to join the lane.

    Rushed from the pool to the river to watch Teen Fort row in the Head of the Occoquan. This was an open race where anyone could compete. Teen Fort was rowing in a mixed double scull with Fort Son's best friend, who was home from college on fall break. Neither of them had been on the water much
    since the summer, but they gamely manned up for a 5K and finished 4th. Pretty good, since they were definitely the only lightweight scullers. I'm proud of Teen Fort. This fall she's done her first open water race, her first masters meet and her first sculling race/5K.

    Interesting article in the NYT about two sisters (10, 12) who compete in marathons, triathlons and have $5500 bikes. The consensus seems to be that there is no consensus about whether the heavy training is bad or good. Interestingly, many of the fastest runners in the country about that age seem to be from Texas.http://www.nytimes.com/2012/11/04/sp...anted=all&_r=0

    And best wishes to Chowmi for a speedy recovery from gall bladder surgery!!!

    Updated November 4th, 2012 at 07:45 PM by The Fortress

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  2. Sun. Nov. 4, 2012 1:15-2:15pm at the Y

    by , November 4th, 2012 at 06:21 PM (Fast Food Makes for Fast Swimming!)
    At the Y...not my favorite choice for lap swimming now. I much prefer my workouts with the age groupers now. Swimming in the Y lap lanes can be completely random in terms of everything. I still don't understand how people can't figure out the 3 to a lane thing...


    I just did a little something to stretch out my body a bit, and much of my workout was dictated by the 3 ladies I ended up getting to swim around with (around) today.


    Warmup:

    400 Free
    300 Kick w/ board
    (700/700)

    14 x 50 SDKick w/ short fins on back @ :50 (held :36-:38s)
    (700/1400)

    4 x 150 Free Pull @ 2:00 (held 1:41s)
    (600/2000)


    Main Set (about the only thing I could do with my lanemates):

    20 x 50 Flutter Kick w/ board
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45 (made the first, missed the 2nd)
    -----------------------
    3000 Yards and done


    I originally was planning to do more, but with the amount of people in the two lap lanes, I was pretty limited with my options. I still got in a fair amount of kicking, and a pretty decent workout anyway.
  3. 11/3/12 - Saturday workout

    by , November 3rd, 2012 at 10:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Bob, Mary, Joe and a few others at the Huntsville Nat. Followed a long workout w/ Refereeing two soccer games. I only had time for a couple grapes and some cookie bars between swimming and refereeing. First game wasn't so bad but I was feeling it in the second one. Got home and crashed.

    SCY

    400 Warm up

    3 rounds of:
    * 100 Free - 1:30
    * 100 Br/Bk/Br/Bk - 1:45
    * 100 Fly/Fly Drill/Fly/Fly Drill - 1:45
    * 100 Free - 1:30

    5 x 100 Kick Odds Hard
    4 x 200 IM down/Free back - 3:15
    10 x 50 Kick - :55 Odds Hard (SDK down/bk kick back)

    5 x 100 Pull - 1:30 Odds Hard
    4 x 200 Free - 3:00 Negative split (2:30, 2:28, 2:25, 2:21)
    10 x 50 Pull - :50 Odds Hard
    5 x 100 Free - 1:30 Negative split (1:15, 1:10, 1:12, 1:08, 1:06)

    200 Cool down

    (5900 Total)
    Categories
    Swim Workouts
  4. This was a BAD Back day today

    by , November 3rd, 2012 at 03:44 PM (Mixing it up this year)
    Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin.

    500 Free
    8x25@1:00 shooters w/monofin
    100 dolphin kick on back

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3

    200 EZ
    500 various drills while demonstrating technique

    Total 2500 yards
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  5. Saturday, Nov 3 - Feeling the Effects

    I think I was feeling the effects of the sprint work last night, along with the inconsistent work outs lately, along with not drinking enough fluids, along with the pizza buffet I took my daughters to. Anyway I was tired and sore last night. It was hard to leave the bed this morning, but I got up and went to the Huntsville natatorium. Swam with Dave M, Peter, Dave B, Teresa and the Hsv group. Started good eventhough my triceps were sore. Swam hard but when I reached 4300 yards I hit a wall.

    9x100 Free
    5x100 Kick on 2:00
    4x200 on 3:15 (2 Free at 2:30 to 2:35 and 2 Back w/pddls at 2:45 - I actually didn't realize how fast I was swimming these)
    10x50 Kick on 1:00
    5x100 Free w/paddles on 1:30 (between 1:15 and 1:20)
    4x200 Free on 3:00
    10x50 Back w/paddles on :50 (hit a wall in the middle of these)
    3x100 Free on 1:30 (after 3 couldn't keep form so I decided it was time to warm down)
    100 Free
    2x50 Back

    5000 yards
    100 minutes
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  6. Friday, Nov 2 -Working on Speed

    Swam with Ray, Peter, Dave M, Dave B, Teresa, Julia, and Danny. Teresa and Julia are high school swimmers (Teresa is also Dave B's daughter).

    Worked on speed - I need it plus I'm starting to think about the Auburn meet in February.

    6x50 Free on :50
    4x50 Free hard with :14 seconds rest - did 3:02 less :42 - 2:20 for 200 (I need to pick this up - I still tend to pace as opposed to sprint)
    100 Back
    4x125 Free on 1:45 (kept between 1:32 and 1:35 - good for me)
    3x300 on 4:30 (started feeling the hard swimming - 4:02; 4:07; 4:10)
    100 Back
    10x50 Kick
    10x100 Back w/paddles on 1:45 (started at 1:25 slipped in the middle to 1:29 pulled back down to 1:25 and did last at 1:20)
    50 Free
    6x50 Back w/paddles Sprint on 1:15

    3950 yards
    80 minutes
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  7. Sat morning 11/3/12

    did a long slow distance swim (5K). have not done this in a long time... real mind fcuk.
    Categories
    Swim Workouts
  8. Friday 11/2/12

    Friday 11/2

    PM only SCY

    "Friday Fly Day"

    400 swim
    400 50 R side kick/50 L side kick FL/100 BK
    6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3)

    8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick

    w/ fins:
    400 @ 5:30 100 FAST FL/100 smooth FR
    8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR)
    2x400 @ 5:30 200 smooth FR/200 FAST FL

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  9. Fri, Nov. 2, 2012 7:00-9:00pm

    by , November 3rd, 2012 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free stretch out
    (600/600)

    16 x 25 FAST Kick w/ board @ 1:00
    did flutter kick, went mostly :17s and a few :18s
    (400/1000)


    Main Set (I guess):

    5 x 200 IM @ 4:00 (Desc. 1-5)
    went 2:45/2:40/2:33/2:31/2:22

    200 EZ
    (1200/2200)


    16 x 2-turn 50s Free from mid-pool @ 1:10
    fun fun working on "doing it right"

    12 x 25 Free turns from mid-pool @ coach's sendoff
    (1100/3300)



    8 x 50 w/ fins @ 1:30 AFAP
    • Odds Fly (went :25s-:26s)
    • Evens Free (went :26s-:27s)
    • I really pushed my SDKs here
    4 x 50 no fins @ 2:00 AFAP
    • Odds Fly (went :29 then :28)
    • Evens Free (went :27 then 25+/26-)
    (600/3900)

    1000 EZ Free and out

    ----------------------
    4900 Yards


    I'll call this one a sprinty type workout, though I'm sure many will disagree with me.
  10. Kickboard Only, Friday, Nov. 2

    by , November 2nd, 2012 at 04:31 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    explosive leg press, 190 x 4 x 10
    wrist curls, 45 x 3 x 20
    total ab machine, 120 x 3 x 20
    super pullovers, 70 x 2 x 30
    standing long jumps, 10
    standing plate jumps, 10
    resisted track start jumps on cable machine + 5 fast strides, 60 x 1 x 10
    med ball slams, 10 (used an 8 lb ball, may need to use 6 lb)
    altitude drops, 10


    Kick/SCY/Solo:

    The ear infection workout, all with fins & kick board:

    400 EZ kick
    8 x 25 burst + cruise @ :45
    50 EZ
    8 x 25 drag race from mid-pool @ :45
    50 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast flutter kick, :57
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast dolphin kick, :58
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    kick ultra:
    20 x 15 m burst + cruise @ :30
    100 EZ

    Total: 2400 kick


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

    Found out I also had strep throat yesterday am, so had to lay low. (Jimby did ask me if it was really necessary to take antibiotics for this. lol!) Really didn't feel well anyway. Between Hurricane Sandy and the strep/ear infection, this has been a poor training week. The timing does not thrill me coming off a recovery week. I will not be resting for the Nov. 18 meet. I did book my flight for Boston. I'll probably rest 2 weeks for that meet, and not do a full taper.

    The good news is the elbow surgeon says I don't need surgery on the elbow! He recommends PRP. He told me he had a larger avulsion tear than me in the same place and, after consulting 4 surgeons, opted for PRP (with my PRP doc). He did warn me that the injections will make it hard to do much with the elbow for 7-10 days. This is longer than the shoulder recovery time. I think I'll schedule an appt for after NE Champs.

    I can't say I really enjoyed the kick board workout. Kick boards are my least favorite toy and kicking that much bugs my shoulder. Even with ear plugs, I still feel like I got water in my ear. I'm not supposed to be back in the water until Sunday, but I think I'll skip another kick board workout tomorrow and cross train. Maybe bikram.
  11. Friday, November 2, 2012

    by , November 2nd, 2012 at 04:07 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Sunny blue skies with humidity at 49%

    Focus - Freestyle, Pace, Endurance Base

    *Warmup*
    1x500 Free - last 200 build by 50
    10x50s FR K on 1:00 - held 51

    *Set 1*
    1x1200 FR broken pace set as
    12(2x25 on :30, 1x50 on :45)
    Results;
    • 1-3 25s@16, 50s@:34
    • 4-6 25s@15, 50s@:33
    • 7-9 25s@15, 50s@:31
    • 10-12 25s@14, 50s@:30



    *Set 2*
    3x200s on 4:00 do as
    50Dr,50S: one each, Fly, Bk, Br

    *Set 3*
    1x1200 FR broken pace set as
    4(3x100 on 1:30, :30 rest)
    Results:
    1. 1:12, 1:09, 1:07
    2. 1:11, 1:09, 1:06
    3. 1:10, 1:09, 1:06
    4. 1:10, 1:08, 1:05


    *Set 4*
    1x1000 FR Swim, done as
    2(300 Smooth, 200 Strong, 100 Fast)

    Warm down: 100 EZ

    Comments:
    • Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.
    • Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.
    • Set 2 - Recovery
    • Set 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.
    • Set 4 - What I like to do best, straight swim changing pace.

    Updated November 2nd, 2012 at 05:12 PM by fdtotten

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -11/05/20122

    by , November 2nd, 2012 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    A lot of meet prep work as we approach our SCM meet this coming weekend.


    SCY
    WARM UP:
    2 X 200 3:15 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 descend to fast 1:10
    6 X 25 sprint :40 #6 on 1:40
    Two rounds, choice.

    1 x 100 cruise 2:00
    1 X 50 blocks @ 100% 2:00
    Four rounds, choice.

    8 X 100 2:15
    Choice.
    odds: easy
    evens: @ 85/90%

    WARM DOWN: 4 x 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  13. Fast Fri Nov 2nd, 2012

    by , November 2nd, 2012 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Nov 2nd, 2012

    28 days till SCM meet

    Trained: Thu didn't blog
    Main set was
    8 rounds of (4 x (100 or 75) on 1:05, 100 easy)
    1) attempted 4x100 on 1:05 but didn't make it
    moved over a lane which was doing
    2x (100 on 1:05, 75 on 1:05)
    plus we did a couple rounds of: 2 x 1 on 1:05, 75 on 1:05, 100 on 1:05

    Lifted Thu


    Whitney coached
    SCY UT Swim Center main pool, north end,
    Pool set up: one bulkhead on north end
    6:00 - 7:30, dove in 6:33
    Swam with Todd & Mike
    Beside Tyler, David, & Ned, Larry & Gull

    Warm up
    assigned 1000

    Main Set

    6 rounds of
    4 x 100 on 2:00 desc
    1) 70% 2) 80% 3) 90% 4) 100%
    5) easy on 3:00
    R1 fr went 58
    R2 K went 64
    R3 Fr went 57
    R4 K went 62
    R5 Fr went 54
    R6 IM went 62

    100 BR fast
    went 68

    50 easy

    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 (Tentative)
    UT Austin, TX

    Updated November 2nd, 2012 at 08:46 PM by ande

    Categories
    Swim Workouts
  14. 11.02.12 - Friday workout

    by , November 2nd, 2012 at 09:34 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Julia and Danny. Missed my challenge set interval. Not sure if my goal is beyond my reach right now or if I'm just tired from too many yards.

    SCY

    650 Warm up

    Challenge set
    6 x 50 - :50
    2:00 Rest
    200 free broken by 50s. :14s between each 50.
    100 Easy
    Made 2:02. Started slow on a :31 and faded at the end. Intervals were :31, :29, :30, :32.

    4 x 125 IM - 1:45
    3 x 300 Pull - 4:30 Did the first one all pull (3:30) and the others 200 Pull/100 Kick
    100 Easy

    10 x 50 Kick - 1:00
    * 1-8 IM Order twice
    * 9, 10 SDK down, easy back w/ fins

    10 x 100 - 1:45
    * 1-8 IM Order twice
    * 9 Br kick
    * 10 IM kick w/ fins

    6 x 50 - 1:15 SDK down/easy back

    5 x 100 Pull - 1:10
    Not sure why I decided to do this (was swimming solo at this point). My heart wasn't into it and I was :04s behind after the second one. Somewhere after that I got mad at myself for wanting to quit and decided I would make up the difference. Stopped at the 100s long enough to readjust the pull buoy. Goggles were too fogged to get a good time reading. By the time I got my goggles off to check the clock on #5, it was just passing 5:50.

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  15. Distance day and later .... more leg work

    by , November 2nd, 2012 at 08:13 AM (Mixing it up this year)
    My legs have not recovered from Mondays weights but I am due for another leg workout and by gollie I am going to do it!

    Distance day this morning, only had one manatee to swim around. My 500 kick with zoomers was faster than his swim.

    Exciting note: Should get my new monofin today! I was borrowing one from one of the kids teams and it was an older one. I just didn't want to bust theirs.

    500 Free
    500 free kick w/zoomers
    5x200@3:30 Free w/paddles & bouy went 3:06, 3:03, 3:04, 3:03, 3:00
    100 Back EZ to get heart rate down, yes I thru it up too high again
    100 free EZ
    100 torque drill w/paddles
    100 free torque drill w/paddles
    100 kick EZ

    Total 2500 meters
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  16. Thurs, Nov. 1, 2012 7:05-9:00pm

    by , November 2nd, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Wasn't really too late today from my son's swim lesson, and was able to get in the entire "pointless in my eyes" warmup.


    Warmup:
    900 (50 Fist Swim Free/25 V-Sit Scull/25 SDK on back/50 Fist Swim Breast)
    (900/900)

    9 x 100 @ 1:50 (1st 50 85%, 2nd 50 100% by using legs)
    • 3 Strong Str. - did Fly went 1:09s
    • 4 Free - Did 1:05/1:05/1:04/1:03
    • 3 Strong Str. - did Fly went 1:09/1:10/1:1uggggly
    • 3 + 4 + 3 doesn't equal 9, but count on age groupers to screw things up and make us do one over!
    (1000/1900)

    10 x 100 SDK w/ fins @ 1:25 (went 1:15-1:18s)
    (1000/2900)


    Main Stuff:

    Coach could tell that a lot of the kids were tired, and decided not to kill us tonight, but instead work on stroke drills for freestyle for the better part of the final hour. Kicking and body position was a big focus of the drills.

    We did 50s and 25s mixed on coaches sendoff of:
    • 8kick/3 stroke/8 kick, focusing on keeping our ear on our arms as we rotate for breathing, as to "hide" the breath and not lift the head for a breath
    • Breathing every stroke, left/right/left/right with same breathing style of hiding the breath, while maintaining kick. I rocked this Sun Yang style.
    • Next was a Popov freestyle drill, breathing every stroke. Freestyle with a short pause while your lead hand is in the "catch", and your recover arm is elbow high with hand dangling in front of face. After the pause, pull with the lead hand and drive forward rolling with the hips. Must maintain kick in this to do correctly.
    • Many variations of the above drill
    • 3 stroke and 5 stroke breathing w/ speed, and maintaining the hidden breath and not "losing the kick" on the breath.
    • 25s FAST working on the transition from the SDK to the flutter kick and powering through the breakout, then focusing on the above body positioning to the finish.
    (1500ish worth of stuff - didn't exactly count yard by yard)

    ----------------------------
    ~4400 Yards

    Kids have a meet in Yakima this weekend, but it had a cap of 19 years old for the entries, so luckily I get to stay home this weekend. A little R & R is good. We'll have a pretty easy practice tomorrow night, and I'll probably go for a solo lap swim session Saturday or Sunday at the Y pool.
  17. Workout 11/01/12: noon

    by , November 1st, 2012 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 Fr/100 Bk
    1 Noah's Ark with snorkel and paddles

    10 x 50 FR on :45 with snorkel
    4 x 125 IM on :15sr (float the 50 stroke)
    1 x 50 EZ

    Go three times through:
    - 100 Kick on 1:50 (flutter with board and snorkel)
    - 2 x 100 Fr on 1:20 (pull with buoy and snorkel)
    - 1 x 50 EZ on 1:00
    - 2 x 25 Burst and cruise stroke on :30
    (did Fr, Bk, fly by round)

    200 w/d with snorkel and out
    (Solo/Rec/3150 yds/55 min)
    ------------------------------
    Good second workout. The lane started to fill in on the IM set, so I just went when I could in order to get it all in. That main set was a nice mixture of lower leg/upper body/go really fast pain, and I was happy with the results.

    The massage was great this afternoon - first time getting those warm stones as part of the deal, and I tried not to laugh too much from the rocks between the toes tickle torture. I fell asleep after I flipped over, and I guess my wife's masseuse checked with her to be sure I wasn't in any sort of distress.

    The play at the high school was great. First time in four years that our daughter has not been there running the lights and sound, but it was fun to support the kids that we know who are acting this year. I am debating a swim before work tomorrow, but most likely will sleep though it.

    Updated November 1st, 2012 at 11:11 PM by rxleakem

    Categories
    Swim Workouts
  18. Monday, Oct 29 - A Good Monday Morning

    Swam Monday morning but was out of town Tuesday and Wednesday - so I am slow to post. Shared a lane with Ray and Keith. Also swam with Roger, Peter, Dave B, Dave M, Meredith, and Andre.

    Did more yards than Friday but still worked on speed.

    4x300 on 4:30 (held at 3:53's)
    100
    5x200 on 3:00 (2:35 while behind Ray, 2:40 when leading after he slowed down)
    100 Back
    5x100 (1:15, :15, :17, :17, :17)
    50 Back
    50 Kick
    10x50 Back on 1:00 (:40's)
    100
    100 Kick
    3x200 Back w/paddles on 3:10
    100 Kick
    5x100 Back w/paddles on 1:40
    2x200 Free on 3:15
    10x50 Back w/ paddles on :55 Hard
    2x100 Free Easy

    6000 yards
    115 minutes
    Categories
    Uncategorized
  19. Thursday 11/1/12

    Thursday 11/1

    PM only SCY

    500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
    5x100 @ 1:50 kick FR w/ board
    12x50 @ :40 FR aerobic

    500 "super 500" w/ opposite fin + opposite paddle
    100 EZ

    2x500 @ 5:50
    2x200 @ 2:30
    2x100 @ 1:20
    50 FAST

    ^Descend set by distance

    100 EZ

    8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)

    150 EZ

    Total: 4800
    Categories
    Swim Workouts
  20. Thursday, November 1, 2012

    by , November 1st, 2012 at 05:47 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 63%

    IM - Stroke Technique, Endurance Base

    *Warmup*
    3x400 with 1min rest
    1. 400 RIMO Swim
    2. 400 RIMO Kick
    3. 16x25 on :30, 4x25 each stroke IMO


    *Set 1*
    3(3x200 IM on 4:00) done as:
    1. 4x50 K IMO on 1:00
    2. 1x200 IM on 4:00
    3. 8x24 S IMO (2x25) on :30


    *Set 2*
    5x200 FR on 4:00, as
    2(2x25 on :25, 1x50 on :50)

    *Set 3*
    1x1000 IM Swim as: (EZ 100, desc effort towards 25)
    1. 100 FLY, 75 BK, 50 BR, 25 FR
    2. 100 BK, 75 BR, 50 FR, 25 FLY
    3. 100 BR, 75 FR, 50 FLY, 25 BK
    4. 100 FR, 75 Fly 50 BK, 25 BR


    Warm down: 100 EZ

    Comments:
    • Not much energy today.
    • W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15
    • Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm up
    • Set 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprint
    • Set 3 - IMO turns, desc 100-25 ladder 4x250.
    Categories
    Swim Workouts
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