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  1. Thursday, Sept. 6, 2012 7:00-8:30pm

    by , September 7th, 2012 at 12:32 AM (Fast Food Makes for Fast Swimming!)
    Happened to log into FB this afternoon between work and my kids soccer games to see this notice from the team:

    All practices tonight will be at EYAC due to a problem with WHS pool. 7-8:30 pm
    Basically, all 4 practice groups ended up being slammed together into the one 6 lane 25 yard pool, which happens to have a separate 12.5 yd deep tank that we made use of as well. It was a different type of workout, but still intense.


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

    The Black Group (my group) started off in the deep tank for the first 25 minutes or so. We ended up doing a lot of kicking, with a little swimming, but it was crazy fast sprints with little rest.

    Did:
    ~30 lengths of the 12.5 pool AFAP Kick w/ board. Went in waves with 1/2 the group at each end. Basically we were getting about 10 seconds or so rest, if that.
    ~30 lengths of Free, which basically was a tight streamline kick, breakout, and 2-3 strokes to wall. Also did these in waves going the same pattern as above.
    At least we didn't have any collisions.

    Next was "Kick Wars". We paired off with someone who was our approximate size/ability level and did battle from the middle of the pool. Each person grabbed one end of the kickboard and went against each other until one person lost by being pushed against the wall behind them. If you've never tried this, it's a kick in the ass for sure! Some of the most intense kicking I've done in a while. I was paired off against another high school senior who was pretty powerful, and we almost matched each other in the middle of the pool until we both ran out of gas.

    At this point, we rotated to a few of the lanes for our actual 'swimming' workout.

    10 x 100 Choice @ 1:45
    I did all free, and started off "easy" going a 1:06 with little effort and fighting the waves of everyone in the pool. Wow. Going on this interval I was easily able to maintain 1:05/1:06s with minimal exertion. #9 was 1:04, and #10 was 1:01


    10 x 50 Streamline Kick on back @ 1:00 (went :44-:48s)
    All this kicking is kicking my ass. Masters swimmers aren't supposed to be kicking. We did all that back in the age group days...


    Now for the intensity...

    24 x 25 @ :30
    6 Rounds of Fly, Back, Breast, Free, going for maximum effort on each one.
    OMG this was tough. I've done 25s before, but don't usually put out the effort like I was doing tonight.
    Flys were :15ish
    Back/Breast completed
    Frees were :13-:14s


    Then...back to the deep tank for nothing more than...
    VERTICAL KICKING and other 'fun' stuff for the final 15 minutes.

    ---------------------------
    2100 Yards + ~ 750 yards or so of the kicking/swimming warmup in the deep tank...and the other non yardage intense kicking. I HATE KICKING



    It was a good day, but I sure hope things are back to normal tomorrow. At least work isn't too hectic. Only 10+ hour days starting at 5:00am.
  2. Thursday 9/6/12

    Thursday 9/6

    PM only LCM

    2x600 @ :15 rest 200 FR/100 BK

    10x50 @ 1:10 kick w/ board FR
    6x200 @ 3:00
    odd: 50 fingertip-drag/zipper drill/50 DPS
    even: D1-3 (2:42, 2:34, 2:29)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  3. Wednesday 9/5/12

    Wednesday 9/5

    PM only SCY

    1300 assorted kicking and drilling, nothing special.

    Total: 1300

    Followed that up with an exhibition water polo match between the ΠΚΑ fraternity and the UALR women's swim team (I represented UALR).
    Categories
    Swim Workouts
  4. Thursday, Sept. 6

    by , September 6th, 2012 at 08:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 caterpillar fly drills @ 1:10
    12 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 1950


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

    Oh my, I had nothing today even after a recovery day yesterday. Limited the speed work to bursts. Note to self: do not do aerobic sets; they kill speed and leave me wasted. Or maybe one, but not two in a row.

    I've been reading Ahelee's reports on the ASCA conference she's attending. Couple interesting points:

    -- Dave Salo says the the best single piece of equipment is, ta da, fins. What good news for a fin addict.

    -- Dave Durden recommends vertical kicking between sets and leg dominant work.

    -- Nick Folker says not to worry so much about lifting heavy weight. The real focus is FLEXIBILITY-STABILITY-MOBILITY. Guess this is why yoga helps.

    -- Eddie Reese: "If you don't do it, you can't do it" -- more aerobic swimming, more fly kick. Breaststrokers gotta swim breastroke.

    -- Dave Salo: Bridge the weight work to swim by getting in the water after weights. Swimming should be efficiency based, not aerobic based. This seems pretty true to me. Aerobic work can often lead to practicing poor technique, the leading cause of slowness.

    Updated September 6th, 2012 at 10:53 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, 9/6/12

    by , September 6th, 2012 at 06:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Swam during my lunch hour today. Was nice to get a bit of sun.

    Warm Up (900)
    200 swim – 200 kick – 200 IM drill – 200 pull
    - except for drill I did all of the above as 100 free/100 back
    4 x 25 shooters (dolphin under water AFAP w/fins)/45

    Sprint Set #1 (400)
    1 x 100 strong free build - went 1:28
    1 x 100 AFAP free - went 1:18
    200 EZ - went 3:20

    Sprint Set #2; Free/Stroke (1000)
    Swim the following 2 x:
    12 x 25/45 FAST
    - 1st time through did IM order x3, 2nd time did as fly-free-back-free x3
    1 x 200/3:30 smooth - went 3:10, 3:05

    Kick Set: Steady Effort (500)
    300 flutter w/snorkel & board – 10sr – 200 on back

    Total: 2800 meters
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  6. Fast IMs and back

    by , September 6th, 2012 at 03:12 PM (Chowmi's Blog)
    Wow! Now i'm a posting fiend!

    Today's workout!

    SCM, Baylor Fitness Center

    400 warm up

    12 x 50s on 1:00
    kick/drill
    I used Speedo Optimus fins, kick on tummy and fist drills

    3 x 100 on 1:45
    1st IM
    2nd easy free
    3rd stroke (back)
    =>I wasn't sure what the program was, so decided to just go smooth - 1:26, 1:??, 1:30ish

    4 x 150 pull on ??
    =====>>> That would be a big no. I did 4 x 25's from a dive off the wall, fast to the 12.5, attempting to get some height and get my body (feet) up and over the water on the dive.

    3 x 100's on 1:45
    Ok, now it is clear what the theme is for the day!
    100 IM 1:20
    100 free recovery
    100 back 1:19
    Did these snappy without killing myself.

    4 x 100 on 1:30
    ===>>>>No. I interpreted this set as rest up for another blasto set of 3.
    Did 4x 50 easy; 1 dive

    3 x 100 on 1:45
    100 IM 1:18
    100 free easy
    100 back 1:17

    Easy 50 free

    The End

    +++++++++++++++++++++++++++
    This was pretty tough. Going from set 1 to 2 was pretty strong, but to eek out just a couple extra seconds was really tough on the 3rd set. Not bad IM times, given I haven't done much IM last year. I didn't even swim it in a meet last year. I might swim it this year. I think i'll keep the 100 back on the list as well.

    +++++++++++++++++++++++++++
    Tonight is meet the teacher night. I am excited to rotate around for my 6th grader's middle school schedule.
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  7. Thursday September 6th - AM Weights

    My friend Dean is in town so I went to the weight room with him today. We did a mixture of his normal workout and mine.

    He usually does three times through a circuit of four or five exercises. Each exercise is done as many times a possible for one minute the first two rounds, and for 30 seconds with a lighter weight the third round.

    We did the following circuit with about 30 seconds between exercises. Weights listed are per round:
    2 sets for 1:00, 1 set for :30
    * Plank row @ 45 lb, 35 lb, 30 lb
    * DB chest press @ 35 lb, 30 lb, 15 lb
    * Standing DB press @ 25 lb, 25 lb, 15 lb
    * Standing DB curls @ 20 lb, 20 lb, 12.5 lb
    * Fast deep squats, body weight only


    We also did a slightly shortened version of my usual stuff:

    Seated calf raises
    2 set of 10 @ 210 lb.

    Back Extensions
    2 sets of 10 @ 45 lb.

    Kneeling cable crunch
    3 sets of 10 @ 95 lb.

    Chin-ups
    3 sets of 5 @ body weight (172 lb.)
    1 sets of 5 @ body weight + 15 lb.
    2 sets of 4 @ body weight + 15 lb.

    My arms were really feeling the circuit so I couldn't do more than 4 chin-ups by the end.
  8. Thursday, Sept 6 - Getting a Swim In

    Don't normally swim on Thursday because of Men's Group. But today is different because I'm heading to San Antonio for my Dad's surgery on Friday (prayers are welcome). Went to Men's group, came home to see my girls to school, packed, went to cleaner's, and went to pool to get a swim in. May try to swim in SA, but who knows.

    Swam by myself. Fortunately, I'm pretty good at pushing myself when alone. Only swam 60 minute, but worked it hard and was worn out.

    4x50 Free
    500 Free (6:50) on 7:30
    50/100/150/200/250/300 on :45/50 interval (kept adding 50 yards until I could not hold :40/50 pace)
    2 minute rest then back down
    300/250/200/150/100/50 on :45/50 interval (kept my pace under :42/50)
    100 Kick
    5x100 BAck w/paddles on 1:40
    2x100 Free

    Had not done a ladder (or hill, depending on who you talk to) since last spring. They may be the best thing for combining both speed and endurance. This wore me out.

    3600 Yards
    60 minutes
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  9. Wednesday, Sept. 5 - Trying to Keep It Up

    Swam with Peter, Ray, and Kyle. The Dave boys were not there. Kept things going pretty good; but, I was pretty worn out afterwards. Was on my own after 3100 yards.

    4x200 on 2:45 (Had never swum faster than a 3:00 interval, plus with this being my warmup, I basically did a 800 yard swim)
    100 Back
    5x100 on 1:30
    100 Back
    6x50 Back on :50
    4x200 on 3:00 (Did 1 Free, Then 3 Back w/paddles - this was a push)
    100 Free
    4x100 on 1:30 (Kept at 1:20 pace)
    100 Back
    6x50 Free w/paddles on :45
    5x100 Back w/paddles on 1:40
    100 Kick
    10x50 Free on :50
    10x50 Back w/paddles on :50 (finished w/50's 'cause I was tired)
    200 Kick

    5300 yards
    105 minutes
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  10. Back with my team

    Swam with Team New York today. That meant I was back in the basement pool at John Jay college (aka the dungeon), but the chance to see my teammates again after being away most of the summer was worth it!

    Brad coached, and here’s what I did:

    700 scy warmup (300s, 200p, 100 IM k, 100 IM drill)

    Mega-set
    4 x 25 K @ :30
    2 x 50 FR @ :50
    1 x 100 IM @ 1:45
    1 x 200 FR pull @ 3:0

    4 x 25 K @ :30
    2 x 50 FR @ :50
    2 x 100 IM @ 1:45
    2 x 200 FR pull @ 3:00

    4 x 25 K @ :30
    2 x 50 FR @ :50
    3 x 100 IM @ 1:45
    3 x 200 FR pull @ 3:00

    4 x 25 K @ :30
    2 x 50 FR @ :50
    4 x 100 IM @ 1:45
    4 x 200 FR pull @ 3:00

    [I did the first 5 200s pull, then ditched the buoy and paddles for the rest of them. I was considering moving into the fast lane for the foursies, but both swimmers there got out after round 3. Empty lanes don’t stay that way long if I’m around--I moved over and had my very own princess lane for the rest of the workout, but kept swimming on my lane’s intervals. That meant Hannah and I got to do synchro IMs on the last round! It was hard to tell if our strokes were exactly synched for FL and BR, but on BK and FR we were spot on. Still waiting for that synchro IM to be added as an official event!]

    50 warmdown

    It was fun being back with a pool full of teammates!
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  11. Fast 25 frees!!!

    by , September 6th, 2012 at 09:47 AM (Chowmi's Blog)
    I'll write this down here in my blog so's I don't forgets what I did:

    SCM, Baylor Fitness Center
    bright lights and still no blocks

    missed warmup

    8 x 50 on :45
    => I warmed up on this

    16 x 25 on :30
    2 fast w/6beat kick; 1 easy
    I know; it doesn't round to 16, but so what.

    200 easy kick

    10 x 50 pull or swim on :45
    => I went every other easy - savin' up for maybe another 25 free set comin' up! And if not, well, I didn't want to do 10 anyways.

    12 x 25 on :30
    2 fast w/6beat kick; 1 easy

    200 easy kick

    8 x 25 on :30
    2 fast w/6beat kick; 1 easy

    Easy 50

    ++++++++++++++++++++++
    Emphasis was on doing the 2 fast 25's with serious punch. The main focus was to have a super strong steady fast kick, so on those I went 100% legs/90% arms on #1 and 100%/100% on #2's, but holding the same time if possible. The 2nd 25 was the key 25. It's easy to do #1, but to hold on #2 is the back half of that 50 free. Also attention to breathing - ie, no breath or 1 breath which took great concentration before pushing off. I thought :30 was a bit tough with the breathing (self-imposed). If I were doing this set on my own, i'd do the easy on :45 and make a point of going no breath/1 breath on the 2 fast ones.

    ++++++++++++++++++++++
    This was a great workout for me. Just up my alley again!

    ++++++++++++++++++++++
    First day of my girls' Swimming Kidz program, so I did 30 min of yoga/stretching on my own during their workout.
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  12. 09.06.12 - Thursday workout

    by , September 6th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Ray, Keith, Dave and Roger. Almost through out challenge set. I'm pretty confident I'll make it. Plenty of gas left after 9 x 100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set:
    6 x 50 - :50 IM Order/Free
    2:00 Rest
    9 x 100 - 1:25 (Held 1:20s, 1:18 on last one)
    100 Easy
    On #4, I pushed off backstroke and my left goggle popped off. Kept wondering if it would be better to take a couple seconds to fix it or just keep going. I opted to keep going and had enough time to fix them before #5.

    4 x 150 - 2:30 (Slowest stroke/fastest kick/pull)
    1:00 Rest
    4 x 150 - 2:30 (Fastest stroke/Slowest kick/free)

    8 x 25 - :40 (Down Free no breath, back spider scamper)

    10 x 100 up/down kick - 1:45 (:10) base stroke fly, start w/ 50 fly/50 kick

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  13. i love days I can have my own lane

    by , September 6th, 2012 at 07:33 AM (Mixing it up this year)
    I just need to build my own pool. That's it period! Now how to get the money!

    Today I did a distance set even though I will probably get forced in with masters tomorrow. I lost the strap on my paddle druing the third set but was surprised how fast I could swim with the strapless paddles.

    500 free every 4th lap kick on back
    500 free kick every 3rd lap fast

    Main Set all free w/paddles
    200@3:30 EZ
    5x100@1:30 free @ 1650 pace went 1:18, 1:17, 1:17, 1:16, 1:17
    200@3:30 EZ
    5x100@1:30 free @ 1650 pace went 1:16, 1:16, 1:16, 1:17, 1:16
    200@3:30 EZ
    5x100@1:30 free @ 1650 pace went 1:15,1:16, this is were I changed paddles 1:20, 1:19, 1:18
    200 EZ

    200 EZ w/snorkle

    Total 3500 yards
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  14. Wednesday, Sept. 5, 2012 7:00-9:00pm

    by , September 6th, 2012 at 12:42 AM (Fast Food Makes for Fast Swimming!)
    Well...I decided to go back for more. I ended up being the lane leader for the entire workout tonight. The other fast guy in the group was a no show tonight, but I still had a lot of young guns keeping me honest.

    Warmup:

    800 Free w/ every 3rd length non-free (did back)
    300 Kick w/ board, every 4th length dolphin
    6 x 150 Free Pull @ 2:00 (went 1:45s to start, last 2 1:43/1:42)




    ...that was warmup. I'm used to about 500 warmup and getting right to it. In the 'olden days' that pull part would've been my main set. Now, it's time to figure out if:
    • A) Keep going and like it
    • B) Call the bank to make a stop payment on my deposit
    • C) like a baby
    • D)
    Coach gave us the "main set":




    2 Rounds of:
    • 300 Free cruise @ 4:30
    • 4 x 100 IMs @ 1:30 (originally was going to be 1:20s, but no way)
    • 2 x 200 IM @ 3:00 (also supposed to be 2:45s)
    • 1 x 400 IM best effort
    • 50 EZ and back for round 2
    The 100s I was holding 1:20-1:22s, 200s about 2:44s
    First 400 was 5:15, 2nd one was 5:26 UGH
    That's what you get for a best effort at the end of 5K yards!

    10 x 50 Kick w/ fins @ 1:00 Odds dolphin, Evens Free
    cramped on #2 - like I told the coach I would. Made 8 of them.

    200 EZ and out.

    ------------------
    5700 Yards for me. Not bad. I'm actually tired tonight. And I'm losing a little weight too with this increased workload (as well as eating up the GTD deficit that I have). Gonna have to start eating more Taco Bell now!

    Our team is an IM based team, which I do prefer as opposed to the freestyle based teams. For age group swimming, I think IM base is the best way to go, to build a strong all around swimmer, and let them specialize later in college, etc. At least this will be great for my 200 Fly/400 IMs and beyond.

    Oh, and the answer to my question above: Both A & C

    Updated September 6th, 2012 at 12:49 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Wed., Sept. 5

    by , September 5th, 2012 at 09:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x (3 x 50 fly drills) @ 1:10
    1 = caterpillar
    2 = chest press
    3 = single arm

    5 x (5 x 25) shooters w/MF @ :35-:40
    1 = back
    2 = left side
    3 = right side
    4 = belly
    5 = 360 twirling
    75 EZ

    5 x 50 smooth free @ 1:00
    50 EZ

    Total: 2200


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

    After yesterday, I just needed an easy recovery workout! I should have put on my compression gear last night. I'll probably just do some up tempo stuff and bursts the next couple days before the meet. I'm finally meeting up with Speedo on Friday and I am supposed "to take it easy on him." Isn't it time for the Season 5 blog?

    I did purchase the theraband flexbar for my tennis elbow. Off to do some of those and RC stuff now.

    Updated September 5th, 2012 at 09:57 PM by The Fortress

    Categories
    Swim Workouts
  16. Workout 09/05/12:

    by , September 5th, 2012 at 08:11 PM (Maple Syrup with a Side of Chlorine)


    Rowing machine: 15:06, 3716 meters (better than I thought based on how I'm feeling)
    Dips:
    -2 x 3 x -50#
    -2 x 3 x -40#
    -4 x 3 x lug o' Leake
    Seated leg press: 1 x 10 each at 170#, 190#,210#
    Back extensions: 1 x 10 each at 0#, 5#, 10#
    Bench Press: 1 x 10 each at 65#, 95#, 115#
    ------------

    It has been confirmed that pool will reopen on the 10th.
    Still trying to use the free transfer to one of the local gyms in order to save money - first time in the gym in a week and a half. No swim was set up down in the Berkshires tonight, but I might sneak one in with a kid I used to coach tomorrow on his stop through town to visit his folks.

    Looking at the scale = +10# in the past month. Makes sense as I swam a total of 6 times and didn't really alter my eating habits enough with the reduced caloric burn. Pigging out at the fair on Sunday did not help matters, either.

    Funny story: the gal at the reception desk asked if I was a rower on my way out. I told her I am a swimmer, so maybe I have an inclination to water sports in general.
  17. Wednesday Sept 5th - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    6 x 50 @ :50 build each to fast
    1 x 100 easy

    Set I (1200 /2200)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:46, 3:47, 3:48
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Set II (800 set / 3000)
    4 x 200 @ 3:30 200 IM drill/swim by 25

    Set III (500 / 3500)
    5 x 100 @ 1:30 pull, cool down

    ** 3500 yards **

    My pace on the 300s was fairly consistent, but they definitely didn't feel the same: the first felt strong and relaxed, the second felt strong but not relaxed, and the third was just hard. The times weren't great, but they are respectable and I am tired so I am not displeased.

    Updated September 6th, 2012 at 11:31 AM by eric.carlson

    Categories
    Swim Workouts
  18. Wednesday, 9/5/12

    by , September 5th, 2012 at 01:00 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    I'm really enjoying swimming outside in the early morning. It's just light enought to see when I start and sunrise is about halfway through my workout. Soon it will be too dark and cold to swim in the outdoor pool in the mornings and the lifeguards will close it for morning swim. Then it will close for the season at the end of this month. That will suck since the indoor pool gets very crowded during morning lap swim.

    Warm up (1000)
    2 x (100 swim - 100 drill - 100 pull)
    - 1st time free, 2nd time back
    4 x 100 kick/2:30, build
    - #1 & 2 = free at 2:12-15, #3 & 4 = back at 2:10

    Scull/drill/swim (400)
    8 x 50 free or back/1:00 odds 25 swim/25 scull; evens 25 drill/25 swim
    - 1-4 free, 5-8 back

    Main Set (1400)
    4 x 200/3:30 for free, 4:00 for back
    - free went 3:15, 3:10; back went 3:40, 3:30
    8 x 25/40; #1 = 12.5 fast - 12.5 ez, #2 = 12.5 ez - 12.5 fast
    #3 = 25 ez, #4 = 25 fast
    - 1-4 free, 5-8 back

    1 x 400 free - strong negative split
    - went 6:35 (3:20-3:15 by 200's)

    Warm down
    100 easy free

    Total: 2900 meters
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  19. Wed Sep 5th, 2012

    by , September 5th, 2012 at 12:07 PM (Ande's Swimming Blog)
    Jeez I'm a bad blogger
    I swam, Wed, Thu, Fri & Sat
    Did not swim Sun, Mon or Tue
    no practice Sun, had other commitments on Mon & Tue my car wouldn't start so I dealt with car stuff, but I finally swam today and
    lifted Wed, Sat & plan to lift today

    Wed Sep 5th, 2012

    Still at mabel davis, LCM
    Whitney coached
    6:00 - 7:30 dove in just as my lane started the main set, drove for 5 min and realized my work shoes were in our other car so I drove back to get them
    swam with Todd, Jim & Dick
    beside Ned Marcio tyler & Joanna?

    My left hip is still hurting

    Main Set

    4 x 500 IMs
    1) 200 fl (drill) 150 bk 100 br 050 fr
    2) 050 fl (drill) 200 bk 150 br 100 fr
    3) 100 fl (drill) 050 bk 200 br 150 fr
    4) 150 fl (drill) 100 bk 050 br 200 fr

    800 neg split

    4 x 250 IM done
    1) 100 fl 50 bk 50 br 50 fr
    2) 050 fl 100 bk 50 br 50 fr
    ...
    Categories
    Swim Workouts
  20. Mostly-on-my-own workout

    I swam at the Y this morning, overlapping workouts with Rondi. Yesterday’s crowds took the day off today—we were just 1 or 2 to the lane for most of the following, which I adapted from my recollection of one of Patrick’s HV workouts this week:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

    100 FR swim @ 1:30
    100 IM kick @ 2:10
    500 (200 FR / 100 BK / 200 FR), build from moderate to mod-fast
    100 IM kick @ 2:10
    [This started out as a set of 8 100s, but I patched in the last 500 of my lanemate’s workout in the middle.]

    4x thru
    3 x 100 on forced-descend intervals
    200 easy FR pull @ 3:30-3:45
    · 1st round 100s = FR @ 1:30, 1:25, 1:20 (1:14 on fastest)
    · 2nd round 100s = IM @ 1:45, 1:35, 1:25 (1:25)
    · 3rd round 100s = FR/BK halfsies @ 1:30, 1:25, 1:20 (1:17)
    · 4th round 100s = IM @ 1:50, 1:40, 1:30 (1:24)
    [I was tempted to stop after 3 rounds. After a bit of bargaining with myself I decided that if I added 5 seconds to the IM intervals and gave myself a get-out time (<1:25) on the fastest one I could do a fourth round and still think of it as fun.]

    Then because I had made my get-out time, I skipped the hazily remembered Sprinty Thing at the end and just did

    200 easy warmdown + play
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