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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/20/2013

    by , September 19th, 2013 at 12:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 3:45 3:45
    3 X 100 KICK 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend 1:00
    8 X 25 fast :40
    Two rounds, break between rounds

    4 X 250 4:00
    Swim last 100 of each fast

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  2. Workout 09/19/13: morning

    by , September 19th, 2013 at 09:48 AM (Maple Syrup with a Side of Chlorine)
    Waited at the door this morning for the building to open, and was planning for a long continuous swim, but ended up doing ...

    200 FR/200 BK/200 IM drill

    10 x 100 with snorkel, done as:
    - odds = kick with board on 1:50
    - evens = DPS swim on 1:30

    1 x Noah's Ark pull with buoy

    12 x 50 FR on :45
    - 3 EZ, 1 Fast
    - 2 EZ, 2 Fast
    - 1 EZ, 3 Fast

    50 ez
    8 x 25 on :30, done as:
    - odds = EZ back
    - evens = IMO Fast

    100 loosen and out
    (Solo/Rec/3050 yds/55 min)
    --------------------------------

    The lane was empty so I decided to mix it up. The 100's set was ok through #6, but I held on to finish it out. The 50's set was tough on the last round, but I went for it - amazing to see what my times are at this point in the season (fast ones :31-32), but I am confident that with some more base and speed work those will dip down under :30. I'm going to try to get up before work tomorrow to swim, and then again on Sunday in a lake if I can make time.
    Categories
    Swim Workouts
  3. Week 51 - Thursday

    by , September 19th, 2013 at 08:13 AM (After a long rest)
    I had a good nights sleep and felt good when I arrived at the pool this morning. The workout was a mix of short and long today with th elong being on quite fast short rest type send offs.

    Warm up
    16x50 free with snorkel on 50

    Main set
    4x400 on 4.30
    16x75 swum as 25 kick with snorkel, 25 catchup drill, 25 swim on 1.10
    2x300 on 3.15

    Warm down
    100 double arm back

    Total 4300scy

    I descended the 400s going 4.20, 4.17, 4.14, 4.10. I swam the first 4 of the 75s as active recovery and then got into a nice rhythm on the last 12 and felt strong. The 300s was a serious mental effort, but went 3.05, 3.00. I was really tired after this workout and could of done with a longer warm down but ran out of time.

    I am swimming the corporate challenge on Sunday so will likely miss weights on Saturday but will probably lift tonight. It's my daughters birthday today so we had birthday cake for breakfast. She has a private coaching class tonight so we decided to do presents last night and then birthday cake for breakfast this morning. What ten year old does not like cake for breakfast! We will go out for dinner after her class so it will be a rush tonight.
    Categories
    Swim Workouts
  4. Easy day, tomorrow will be the 500 free

    by , September 19th, 2013 at 07:43 AM (Mixing it up this year)
    Swimming a kids meet friday night. Hope to do at least a 6:30.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free long and loose held 1:29's
    3x200@3:30 free w/snorkle, strapless paddles & bouy went 3:01, 2:55, 2:52
    4x50 from block 15m sprints good breakout
    100 kick w/snorkle
    100 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  5. Wednesday 9/18/13

    Wednesday 9/18

    PM only SCY

    2x
    300 swim
    6x25 @ :45 FL kick under H2O
    8x50 @ 1:00 odd: k/dr even: dr/sw I.M.O.

    2x
    8x25 @ :40 FL breathing every 5
    3x150 @ 1:45 BK/BR/FR (fastest I ever managed was a 1:41, most of these were 1:44/1:45 touch-and-go...but I did make them all)
    200 @ 3:30 FL or BR kick

    300 EZ

    Total: 3700

    Had to leave early to run some errands, so I didn't get a third round of the main set (it was 3x as written). Very challenging on the 150s. It is funny how 200 I.M.s on 2:20 would have been easier for me to make than those 150s at the same pace because the 50 FL allows me to get so far ahead of the clock. Having to start with a fast 50 BK was rough for a non-backstroker like myself!
    Categories
    Swim Workouts
  6. 09.18.13 - Wednesday workout

    by , September 18th, 2013 at 05:57 PM (Pete's swim blog)
    Swam w/ Dave. Did pretty well today despite fighting a cold over the last few days. Had a really good 100 pull and made all the kick times despite limiting my use of br kick.

    600 Warm up

    5 x 100 - 1:45 Convert Free (fastest stroke) to Flutter kick (third fastest kick)
    :15 Rest
    6 x 100 - 1:30, 1:25, 1:20, 1:20, 1:15, 1:10 (finished on 1:08)
    100 Easy

    5 x 100 - 1:45 Convert Fly (2nd fastest stroke) to Fly kick (2nd fastest kick)
    :15 Rest
    6 x 100 - 1:20, substitute 25 fly for 25 free if ahead of interval
    100 Easy
    Hard for me to believe but my fly kick is now faster than my flutter kick... at least for 100 yards or more. Still have a long way to go but I'm definitely improving a lot.

    5 x 100 - 1:45 Convert Br (3rd fastest stroke) to Br Kick (3rd fastest kick)
    :15 Rest
    6 x 100 Pull - 1:30 easy/hard (Made 1:01, 1:00, :.58.5 on hard ones)
    100 Easy

    8 x 50 - :45 (descended down to :32)
    :30 Rest (fin change)
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  7. Wednesday, September 18, 2013 11:00-12:00pm

    by , September 18th, 2013 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    Nothing too special today...mainly a leg workout of sorts. I've been staying late at work lately, learning more about the machinery and the making of the components for them, but the longer hours are draining on my body. The OT on the upcoming check will probably make up for it though.

    Warmup:

    200 Free
    200 Flutter Kick w/ board
    200 Free
    200 Flutter Kick w/ board

    200 IM
    200 Flutter Kick w/ board
    200 IM
    200 Flutter Kick w/ board
    (1600/1600)

    400 Free Pull, attempt to get faster on each 100 (without killing my lap swim lanemate) I didn't happen to check time, but I'd guess I was under 4:45.
    (400/2000)

    10 x 75 SDK on back w/ short fins @ 1:10 (went 1:00s)
    (750/2750)

    10 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (250/3000)

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

    3000 Yards
  8. 9|18|13 brrr

    by , September 18th, 2013 at 04:20 PM (Blog)
    SCM
    Very short 15 min swim. Water was 80F. Planned to do low effort drills as recovery, but I would have gone hypothermic. Wore snorkel and short fins, swam free doing 1000 14:30 for recovery.
    Categories
    Uncategorized
  9. Workout 09/18/13: noon

    by , September 18th, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    - 200 FR/200 IM drill

    5 x (with snorkel)
    - 50 kick with board into
    - 50 pull with buoy into
    - 100 swim with agility paddles
    - :10sr

    50 EZ
    4 x 100 IM on 1:35
    - Rotate first length with stroke, IMO
    Masters Minute
    1 x 100 IM for time (1:09)
    50 EZ

    1 x Noah's Ark pull with buoy and out
    (Solo/Rec/2500 yds/50 min)
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/19/2013

    by , September 18th, 2013 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    2 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    4 X 100 kick 2:20

    3 X 100 Im 1:50
    1 X 100 stroke 2:30
    Three rounds, 100's: round 1 fly, 2 back, 3 breast

    1 X 300 5:00
    1 X 150 2:30
    Three rounds. Swim last 50 fast on 150's

    WARM DOWN: 4 X 50 easy

    4750M
    Categories
    Swim Workouts
  11. Week 51 - Wednesday

    by , September 18th, 2013 at 01:13 PM (After a long rest)
    Last night my son and I once again headed to the gym and we did some circuits and then I finished with 10 mins of swim bench and he decided to do 10 mins on the elliptical. We did 3x(10xbench press, 10xseated row hands inside, 10xseated row hands outside, 10xleg extensions, 10xlower back extension, 10xleg curls, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside, 10xbicep curls, 10xseated high bicep curls) with each circuit going up one plate per machine and no rest between machines or between circuits.

    i was really tired after this and did not have a great night of sleep so did not have high expectations for today's workout. To my pleasant surprise I felt good the entire workout.


    Warmup
    400 free with snorkel with new nose clip
    6x50 catchup
    6x100 kick on 1.50

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    200 easy
    10x50 swum as 12.5 streamline kick, 12.5 swim,12.5 streamline kick, 12.5 swim
    8x100 IM on 1.30 aerobic rerecovery

    Warm down
    100 easy

    Total 4400scy

    i held 1.04s down to the 100s on 1.05 and then dropped to 1.02s and did a 1.01 on the last 100. I was really pleased with this and felt long and strong throughout.
    Categories
    Swim Workouts
  12. Wed Sep 18th, 2013 SCY

    by , September 18th, 2013 at 12:17 PM (Ande's Swimming Blog)
    Wed Sep 18th, 2013 SCY

    Swam: Fri, Mon, & Tue
    Lifted: Sat, Sun & Tue

    left shoulder's feeling better

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Jim & Nate
    Beside Mike, Tyler, Gull, & Larry

    Warm up
    assigned 15 min swim
    Did: around 400


    Main Set

    8 x 25 FL fast on :40

    8 x ?? on 1:20
    did 1 50 & 7 100's

    8 x 25 BK fast on :40

    6 x ?? on 1:15
    did 100's

    8 x 25 BR fast on :40

    6 x ?? on 1:10
    did 50's

    8 x 25 FR fast on :40

    100 easy

    assigned: 600 done 25 FR easy 25 stroke fast IM order by 150's
    did: 4 rounds of (25 FR easy, 25 stroke fast, 50 skip, 25 fr easy, 25 stroke fast)

    16 x 25 on 30
    odds: fast stroke
    evens: easy FR with 2 breaths


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  13. was supposed to be an easy day

    by , September 18th, 2013 at 08:49 AM (Mixing it up this year)
    Felt slow but was actually swimming faster than expected. I definitly over did it after. Muscles under the right scapula are sore now.

    500 free
    500 free kick w/zoomers

    Do 3 times thru Round 1&2 no equipment Round 3 with strapless paddles & bouy
    1x200@3:30 free went R1 2:47, R2 2:56, R3 2:53
    2x100@1:30 free went R1&2 1:26's R3 1:25's
    4x50@:50 free went R1&2 :43's R3 42's

    5x100@1:30 free w/snorkle, strapless paddles

    200 1 arm fly alternate right/left
    5x100 Free EZ

    Total 4000 yards
    Categories
    Swim Workouts
  14. Experimenting with 50s

    by , September 18th, 2013 at 01:30 AM (Alex's swim journal)
    Today I decided to follow through on some Rushall sets... begin to gauge my fitness as I start race-pace training for the short-course season. I went back and looked at my best times in the events that I really want to focus on for this coming season: 200 back, 200 fly, 400 IM. Just a month ago I time-trialed a 200 fly from push and swam 3:21--a :50.25 average pace per 50. In the not too distant future I'd like to swim it in :45/50 pace, but I thought I better take it a step at a time and try to settle in at :48. The same goes for 200 back, for which my PR is 3:16 in a meet context... I really want to break 3:00 this year, but I'll start with breaking 3:10, a :47.5/50 pace. For 400 IM, I'm pretty close to 6:30... of course I'd love to be closer to 6:00, but we'll take it a little at a time. If my 100 fly is in the low 1:30s and I can follow with a 1:40 back and 1:50 breast, then I should be able to manage 100 free in the 1:20s to bring the 400 IM in under 6:30.

    With that in mind, and after re-reading Rushall, I decided to see where I was. Here's what I did:

    WU (1000):
    400 EZ swim on 8:00 (alt. 100 fr w 100 pull)
    4 x 100 IM on 2:15 (all right at 1:40)
    4 x 50 fr on 1:00 (all in :38)

    MS:
    10 x 50 fly on :20 RI*
    200 recovery (pull and fr) on 4:00
    10 x 50 bk on 20: RI**
    200 recovery (bk and fr) on 4:00
    20 x 25 br on :40 (held :27 most of the set... these felt awful)
    200 recovery (fr/pull) on 4:00
    10 x 50 fr on 1:00***
    200 recovery (pull/fr/bk) on 4:00

    CD (600):
    8 x 50 on 1:00 in 4IMO (:48, :50, :51, :50, :58, :58, :48, :44 = 6:47)
    200 EZ (fr and bk)

    TOTAL: 4200 SCY/85 minutes

    *Following Rushall's prescription that rest be set at :20 for 50 repeats, I decided to see how long I could hold a pace under :50 for fly... once I missed that target, I would skip the next rep. I managed to do 8 of the 10. And the lactic acid build up wasn't too bad. My times were: :45, :47, :48+, :50, x, :48, :49, :50, x, :48 (x marks the reps I skipped because I missed the target on the previous rep).

    **I finished the whole set of back with reps between :45 and :49, mostly :47-:48. The :20 RI was difficult to keep track of with odd numbers though... not so much knowing when to start the next rep, but figuring out how fast the rep just completed was.

    ***On breast and free I decided just to go on a set interval which was close to my goal rest interval (:10-:15 for 25s, :20 for 50s). These frees were really tough, I held :40 for most of the set, but missed two reps with :41s.

    I know these sets are not really long enough at this point (Rushall suggests 20 x 50 at 200 race pace), but this is a good place to start. I knew that beginning with fly was going to make the rest of the workout more challenging too. We'll see how I feel tomorrow.

    I know that my work in the weight room is slowing me down for now, but hope that there will be benefits later as my body adapts and gets stronger. Here's what I did after the short cool-down:

    60-70 supine leg lifts/flutter kicks
    20 crunches
    :30-:40 in front plank position
    3 x 12 hanging leg lifts
    3 x 12 squats (w/ 135 lbs)
    3 x 5 kipping chin-ups
    3 x 10 push-presses (w/ 55 lbs)
    3 x 5-6 pull-ups
    3 x 10 push-ups
    3 x 10 lunges w/ 20-lb DBs
    3 x 12 seated rows
    3 x 12 incline press w/ 20-lb DBs
    3 x 12 upright rows w/ 20-lb DBs

    After the core work (ending with the plank) I super-set everything; so I alternated exercises in the following pairs, little to no rest between sets: leg-lifts/squats, chin-ups/push-presses, pull-ups/push-ups, lunges/seated row, incline presses/upright row.
    Categories
    Uncategorized
  15. Tuesday 9/17/13

    Tuesday 9/17

    "I HURD U GUSY LIEK KICKING?" (Not really, but thanks anyways)

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    4x100 @ 1:40 FR kick w/ board (1:34, 1:35, 1:36, 1:36)
    300 @ :20 rest BK pull w/ buoy + paddles (active recovery)
    4x100 @ 1:35 FR kick w/ board (1:30, 1:31, 1:31, 1:34)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)
    4x100 @ 1:30 FR kick w/ board (1:25, 1:26, 1:28, 1:29)
    300 @ :20 rest BK pull w/ buoy + paddles (A.R.)

    100 EZ

    3x
    4x75 @ 1:30 w/ fins 25 under H2O kick/25 kick on back/25 FAST FR no breath
    4x50 @ :20 rest 25 drill/25 swim (A.R.)

    Total: 5700

    Holy hell that was some rough kicking. The weakest part of my "swimming game" has always been FR kick with a board. Kyle is right about kicking being 95% mental though. After the first 4x100, I thought there was no way I would make 1:30 given how I could barely make 1:40, but I found a way to power through it and make the last 4...if we had any more than that, say 5x100, I don't think I could have held on. Not there yet!
    Categories
    Swim Workouts
  16. Early Morning, as usual 09/17/13

    by , September 17th, 2013 at 07:23 PM (Trying to Train Smarter, Not Just Harder)
    Wasn't planning on getting up early this morning, was planning on sleeping in, but Jenna wanted a buddy, and she's always there for me, so. . .

    Had a pretty good workout yesterday, main set was 200's pull on 2:40, and I did better than usual. Today's main set was theoretically "easier" - but I had done weights first, and I put on zoomers so I basically raced the whole darn thing - 4 x 150 IM twitch on 2:15 (got about 20-25 sec rest) followed immediately by 6 x 50 @ :40 - went out waaay too fast on the first one, and was seriously dragging on the last one. But I felt good about my swimming both yesterday and today. Feeling very positive about the Rowdy Gaines meet in about 4 weeks!
    Categories
    Uncategorized
  17. Sept. 14-16

    by , September 17th, 2013 at 04:39 PM (The FAF AFAP Digest)
    Sunday:

    No swim. Mr. Fort was running the Erie marathon (got his BQ!) and I had two girls.

    Monday:

    Kind of a disaster. I didn't have time to get to Pitt so was going to try the Upper St. Clair rec center. I drove all the way there, getting lost, and realized my swim bags were in my car which Mr. Fort had taken to work. I hopped in for a short 45 min swim after coaching masters practice. I was too tired/stressed to do more.

    600 various
    4 x 50 EVF scull
    2 x through:
    8 x 25 shooter w/fins @ :40
    100 DPS free w/paddles @1:45
    100 dolphin kick on back @ 1:45
    100 DPS free w/paddles @ 1:45
    100 dolphin kick on back @ 1:45
    100 EZ

    Total: 2200


    Tuesday @ Pitt:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :10 RI
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    4 x 50 torque drill w/agility paddles
    50 EZ

    Main Sets:

    12 x 25 burst + cruise @ 1:00
    100 EZ

    3 x through: (free, dolphin kick, fly)
    1 x 50 DPS @ 1:00
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ @ 1:30
    1 x 50 AFAP @ 1:30
    2 x 50 EZ @ 1:30

    2 x 50 AFAP back, broken @ 1:00 + 50 EZ @ 1:00
    50 EZ
    4 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3500


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

    It was all I could do to summon up the energy for this workout. Things are just unbelievably awful right now. Lil Fort is very depressed and not coping at all. This is much worse than I expected, and I knew it would be hard. I don't know if and how much I can be mentally prepared for serious training right now. And the move isn't exactly easy for me either. I wish I could fast forward a few months ...
    Categories
    Swim Workouts
  18. 9|17|13

    by , September 17th, 2013 at 02:59 PM (Blog)
    9|15|13 - SCM long forgotten



    9|16|13 - SCM, Started set of 50's from the block as 25 fast/25 easy then pulled my back on the 6th one. Better now



    9|17|13 SCY

    WARMUP
    10 x 50 on 0:50

    • 40 - 43's


    DRILL
    400 various WF

    WORK
    10 x 100 from block on 3:00

    • 25 free very fast (13's avg, did a 12)
    • 25 free easy
    • 25 bk easy
    • 25 br


    6 x 50 fr from block on 1:00, 15 fast/35 easy

    400 of various:

    • fast FK
    • fast 12.5 fr's
    • fast free 25 drills (head-up with dolphin kick, 2-beat sprint)
    Categories
    Uncategorized
  19. Monday PM

    300 mix up (too much talking)
    3 x through
    --2 x 100 kick @ 2:15, 2:05, 1:55 by round
    --2 x 50 kick @ 55, 50, 60 by round
    --2 x 25 swim sprint @ 45
    --2 x 50 EZ kick @ 1:15

    3 x 400 decsend @ base + 15
    3 x 100 @ base + 15
    ---1. fly/bk
    ---2. bk/br
    ---3. br/fr
    2 x 400 descend @ base + 15
    3 x 50 sprint @ 60
    ---same as 100's above

    200 w/d

    4300

    Again, not too bad tonight. the intervals on the main set were slow enough that we were able to really get moving. I kept my eye on the clock at every 100 to see how my pacing was going and seemed to be right on track.
    The biggest thing I noticed was that my added core work seemed to help during the 400's. I didn't tighten up like usual and was able to keep my stroke long.

    Thinking about heading up to my old stomping grounds of Charlotte to swim at their SCM state meet. Will probably just go for the Sat portion and not spend the night unless I can talk the wife into it. It is only a three hour drive and it doesn't start until noon on Sat.

    http://www.dixiezone.org/Meets/1311charlotte.pdf
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  20. 09.17.13 - Workouts for the last few days

    by , September 17th, 2013 at 01:18 PM (Pete's swim blog)
    Catching up w/ the blog today. Hopefully I can remember everything.

    Friday SCY w/ Roger, Dave and Dave.

    600 Warm up

    20 minutes of pursuit set. Roger and I started at opposite ends of the pool. We did 25 pull (no paddles)/25 kick until one of us caught the other. Roger's flutter kick is faster than my breaststroke kick but he can't keep going forever. This was a matter of being patient and letting him wear himself out. I finally started catching up after 8 minutes and caught him at about 10. Next round, he got to choose - 25 back/25 kick. I really had no chance here. After a few hundred yards, he had chased me down. Final round, I got to choose - 25 pull/25 breast. Ended in a draw. Neither of us were making any gains on the other when 20 minutes ran out. Overall, I'm assuming we held a 1:30 pace for 1350 total yards. We probably did a little more than that but it was very difficult to count yardage on this set.

    10 x 100 - 1:30, odds free, evens IM

    4 x 50 Kick - 1:10
    4 x 50 IM - 1:00
    4 x 50 Stroke - :50
    4 x 50 Free - :45
    4 x 50 Pull - :35

    200 Cool down

    (4150 Total)

    Saturday @ Nat SCY w/ Dave, Dave, Brandon and a couple others.

    2 Rounds of:
    * 200 Kick w/ fins
    * 200 Drill down/Swim back
    * 200 Pull

    400 Pull
    200 IM
    200 Free
    200 IM
    400 Pull

    10 x 100 - 3:00, sprint
    Started at a low 1:01 and held mid-1:02s through 5 of these. Switched to paddles and did :59s. On the last one, I dropped the paddles and did a 1:01.5. Really painful set. It is amazing how fast that clock moves after a hard 100.

    200 Cool down

    (3800 Total)

    Monday @ Dublin w/ Dave, Dave and Roger

    600 warm up

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:15, convert free -> back
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:10, convert free -> breast
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:05, convert free -> fly
    25 easy kick
    50 Easy
    That's 24 starts off the blocks, 18 of which we had to climb out of the pool. That started to hurt after a while but I was able to stay ahead of the pace. Some of my dives were pretty sloppy due to fatigue.

    6 x 200, odds free @ 2:30, evens IM @ 3:00
    Roger led these which helped a lot. Drafted for a fairly easy 2:25 free and made 2:40-2:45 on the IM.

    200 Cool down

    (4900 Total)

    Tuesday @ Dublin w/ Dave and Dave

    600 Warm up

    2 Rounds of:
    * 100 Swim - 1:30 (R1 IM, R2 Free)
    * 75 Kick - 1:20
    * 50 Swim - :50 (R1 Fly/Bk, R2 Br/Free)
    * 25 Kick - :30
    * 4 x 50 Kick - 1:00, :55, :50, :45
    100 Easy

    16 x 100 - 1:30 Fly/Kick w/ fins as follows:
    #1 - All Fly
    #2 - #5 - 1st 25 kick, 2nd 25 kick, 3rd 25 kick, 4th 25 kick
    #6 - #11 - KKFF, FKKF, FFKK, KFFK, KFKF, FKFK
    #12 - #15 - 1st 25 fly, 2nd 25 fly, 3rd 25 fly, 4th 25 fly
    #16 - All kick

    2 x 200 Free - 2:45 (made 2:25, 2:23)
    2 x 200 Stroke - 3:15 (did bk - 3:01, 3:00)
    2 x 200 Kick - 4:00 (IM - 3:30, 3:21)

    400 Timed Pull (4:17)

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts