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  1. Friday September 14th - AM Swim

    At home with Susan.

    Warmup (900)
    1 x 400
    5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (1500 / 2400)
    6 x 25 @ :40 underwater SDK with monofin
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back flutter with fins
    6 x 25 @ :40 underwater SDK with fins

    Set II (1400 / 3800)
    8 x 25 @ :35, long breaststroke pullout and cruise to wall
    4 x 50 @ 1:00, drill IM order
    3 x 100 @ 1:45, IM swim with fins, gentle descend

    8 x 25 @ :40, no breath DPS free
    4 x 50 @ :50, 25 fist drill + 25 free
    3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns

    200 easy

    ** 4000 yards **

    I woke up tired this morning so I wrote a this drill-heavy workout.
    Categories
    Swim Workouts
  2. Monster Sunday, Sept. 16, 2012 1:00-2:10ishpm @ the Y

    by , September 16th, 2012 at 06:12 PM (Fast Food Makes for Fast Swimming!)
    I picked this workout from PWB's workout forums: [ame="http://www.usms.org/forums/showthread.php?t=21373"]Monster of the Week[/ame].

    Got into the Y lap lanes right away at 1:00pm to get started on this. On Sunday there is one lane with the handicap ladder for the walkers, 2 lanes for lap people, and 3 lanes worth of the pool for public swim. I knew it may get nutso in my lane, so I wanted to get through as much of this as possible. Did pretty decent.

    Warmup:
    10 x 100
    • #1/2 75 Free, 25 Fly @ 1:40
    • #3/4 50 Free, 25 Fly, 25 Free @ 1:35
    • #5/6 25 Free, 25 Fly, 50 Free @ 1:30
    • #7/8 25 Fly, 75 Free @ 1:25
    • #9/10 100 Free @ 1:20
    4 x 125 IM (25 Fly, 50 Back, 50 Breast) @ 2:00 (went 1:47ish)
    PWB wrote this as 25 Fly/50 Back/75 Breast, but that's not 125, so I dropped a length of breast.

    Main Set:

    5 Rounds of:
    • 200 Free (I did pull) @ 2:25 (going 2:16-2:20s)
    • 100 IM @ 1:30 (1:15-1:18s)
    • 50 Free cruise @ 1:15
    In the middle of this I ended up having 4 people in my lane of varying speed, and I'm not sure if it was me or them that was getting more about everyone doing different stuff, and me constantly passing people age group style (anything goes).

    At this point, I had to stop the PWB training, and talk with the lane to try to get us all doing the "same thing" at least. 2 of the guys I knew and the other was some tri-guy who was of decent speed. When I asked him what kind of interval he could do 100s on, he responded with "you mean how much rest between each one?" That's when I remembered that tri-guys don't actually know how fast they're going, only take :30 rest and go again, or however they work.

    I just forgot about trying to coordinate, and told them I was just going to do a 500 straight pull.

    1 x 500 Free Pull (went 5:40) with traffic

    250 EZ and out

    ---------------------
    4000 Yards