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  1. Workout 09/29/12:

    by , September 30th, 2012 at 12:45 AM (Maple Syrup with a Side of Chlorine)
    Coached the morning Masters group today during our open house. GregJS and five others made it out and I think everyone left a tad tired, so I did my job well. Meg noted that she has had some interest, but folks plan on starting back when the fall session starts in two weeks.

    This evening I jumped in and did:

    w/u: 200 FR/200 BK/200 IM drill

    2 x Noah's Ark on 7:00 with snorkel
    - 1st: FR pull with buoy (6:32)
    - 2nd: FR swim (did extra 50: 6:51)
    1 x 50 EZ

    4 x 125 IM's on 2:00
    - fly-bk-br-fr-fr, bk-br-fr-fly-fly, ...
    4 x 50 kick on 1:00
    4 x 75 IM rotations on 1:30

    200 w/ snorkel loosen and out
    (Solo/Rec/2850 yds/50 min)
    ---------------------------

    My arms were tired after the Ark's, probably from the swimming as well as moving some furniture in the basement in my attempt to organize. I ended up doing half of the flys in the IM's as single-arm since I figured drill is better then poor technique.

    Planning on some basketball tomorrow night, after I look at some basketball shoes. My cross-trainers are low-tops, and my knees have been bothering me since last weekend.

    Here is my final yield for jelly this season, assuming the rest of the vines are picked clean by friends. You'll notice Nila modeling for your viewing enjoyment ...
    Categories
    Swim Workouts
  2. meet today, it was ok

    by , September 29th, 2012 at 10:34 PM (Mixing it up this year)
    I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

    A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
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  3. Sat., Sept 29, 2012 8:00-10:00am Killer Saturday #2

    by , September 29th, 2012 at 04:32 PM (Fast Food Makes for Fast Swimming!)
    I figured that we'd be getting something like this kind of workout today, after how nice John was to us in last night's practice. The one nice part of today however, was that we didn't do any intense fin kick set (maybe he forgot).


    Warmup:

    1000 Mix-it-up (your choice) I did 150 Free, 50 Back, with the exception of the 3rd 200 did 50 Fly Drill
    500 Kick w/ board (25 EZ, 25 Hard)
    20 x 50 Free Pull @ :50 not intense, just do them

    Bathroom break...and then:


    Main Set:

    12 x 200 as: 3 Rounds of 4 x 200 @ 5:00 each, 2:00 bonus rest between rounds
    I needed to try to keep my HR @ 170 here (kids were @ 180)
    OMG and a few other choice words were going through my head at this point
    • Round 1 (Stroke) I did Fly, Back, Breast, Fly
    • went 2:18, 2:31, 2:48, 2:20 <--not too shabby at the end, and I'm not falling apart like I used to
    • Looking forward to my 800 IM SCM in a few weeks
    --- 100 EZ
    • Round 2 (IM)
    • went 2:24, 2:26, 2:30, 2:36
    • I really started falling apart on the 3rd one of these, and the 4th one was just garbage
    --- 100 EZ - contemplated getting out here, but that not like me
    • Round 3 (Free)
    • went 2:20, 2:17, 2:14, 2:11
    • These all hurt, and the first 2 were just struggling to get going. I got a second wind and kinda pulled through on the last two
    300 EZ swim and out

    ---------------------
    5300 Yards


    Part of this tiredness today could be all my swimming I've been doing, could be my age in relation to the workouts I'm doing, could be that I was up this morning to start work at 5:00am as well. I did leave work for a 3 hour block to swim, then returned to finish up the machinery I was working on. I still like the results I'm getting in practice, even though today pushed me just about to the failing point, in fact I would say that I did fail on this main set, which is a good thing to not have everything be so easy to do. I'll be ready to get back to it again next week.
  4. I'm back!

    by , September 29th, 2012 at 01:41 PM (A comfort swimmer's guide to easy swimming)
    I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

    Here's what I did last night:

    Friday, 9/28/12
    SCM

    Warm up (700)
    200 swim - 200 kick - 200 pull - 100 scull

    Main Set: Free (1600)
    1 x 400/30sr NS - went 6:25 (3:15-3:10)
    2 x 200/3:30 build each - went 3:12, 3:10
    4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
    8 x 50/55 ds 4 - all were around :45

    Kick: On back no board
    4 x 100/10sr (50 easy - 50 build)
    - did these on 2:30 with times 2:15-2:20

    Warm down
    100 easy back & free

    Total: 2800 meters

    ---------------------------------
    Saturday, 9/29/12
    SCY

    Warmup
    300 swim - 150 free/150 back
    200 kick - flutter w/board & snorkel
    4 x 50 pull/1:00 build -all free
    4 x 50/1:00 IM order drills
    8 x 25/30 burst + cruise IM order

    Main Set - all backstroke
    3 x 200/3:30 build each - 3:15-3:10-3:05
    3 x 100/1:45 ds to strong - 1:32-1:33-1:30
    4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
    4 x 25/45 fast - ±18
    8 x 12.5/30 fast

    Pull/Swim/Scull
    12 x 50/1:10
    Alternate 50 scull - 50 swim - all free

    100 IM easy warm down


    Total: 3200 yards





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  5. Freestylin Sat

    Àfter spending a week with a sick wife and two sick children I finally found some time to make it to the pool.

    200 w/bouy
    200 EZ kick w/fins
    100 IM drill

    3 rounds of
    400 @ 6:20 500 pace
    5 x 100 @ 1:35 gentle descend
    4 x 50
    -- odds @ 45
    -- evens @ 50

    100 EZ

    3 x 300 @ 5:15
    --#1 100 fast 200 EZ
    --#2 200 fast 100 EZ
    --rest a extra min.
    --#3 300 for time

    100 w/d

    4900 scy

    I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.
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  6. Early Morning Sat Swim

    did 3600.

    The theme was 500's and 250's

    250s/250K (wu)
    500 sw
    250 k
    500 sw
    250 k
    500 s
    250 k
    500 s
    250 k

    100 cd

    nice endurance set. felt good after lifting last night.
    Categories
    Swim Workouts
  7. Friday, Sept. 28, 2012 7:00-9:00pm

    by , September 29th, 2012 at 01:47 AM (Fast Food Makes for Fast Swimming!)
    Tonight basically amounted to a fun laid back day in the pool. The coach had the 1st half hour working with "new recruits" who were possibly joining the team, doing swimming tests, etc. and the welcome to the team kind of things with the parents, should they decide to stay. So we had our warmup to be done in the meantime.

    Warmup:

    800 MI (25 Drill, 25 Build)
    400 Kick w/ board
    8 x 100 Free Pull @ 1:45 desc. 1-4, 5-8 (didn't go too crazy here)

    16 x 25 @ 1:00 Odds V-sit scull, Evens Streamline Back Kick

    10 x 75 Kick w/ fins @ 1:15 (25 Hard/25 EZ/25 Hard)

    Quote Originally Posted by Coach John
    "well, since I'm in a good mood...we'll do some different interesting stuff tonight...but be ready for tomorrow morning."
    I didn't like the way he ended that statement, but I'll go with it.

    8 x 25 Breaststroke @ 1:00
    • Odds Right Hand/Left Foot grab behind back
    • Evens Left Hand/Right Foot grab behind back
    Down to the other end to play on the blocks

    2 x 50s off blocks - "butt dive" entry (figure it out), V-Sit scull (forward, backward, or sideways) to the 25, then SPRINT Free back

    4 x 50s off blocks - feet first jumping streamline entry to bottom, explode off bottom to use the speed into a fast flip turn at surface, which puts you in position for a V-sit scull to the 25, then SPRINT Free back

    4 x 25s off blocks - backward (yes, backward facing jump) with the feet first streamlined entry to bottom, then explode off at a 45 degree angle SDKing to explode out for backstroke.

    500 Free Swim and out

    -----------------------
    4300ish yards

    and wondering what tomorrow may bring. I do have to work in the morning as well fixin' stuff, but will "push pause" at work, go for a swim, return to work and complete the job. Always nice to be able to do that.
  8. Workout 09/28/12:

    by , September 28th, 2012 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM
    5 x 200 Fr on 2:50 dps with snorkel
    4 x 100 kick on 2:00
    - all out 25 shuffled first to last
    1 x 50 ez

    4 x 75 on 1:10 pull with buoy
    - o back, e free
    30 sr
    2 x 100 on 1:15 fr with paddles, right into
    4 x 75 on 1:10 swim fast
    - held :56 for bk, :51 for fr

    200 w/d with snorkel
    (Solo/Rec/3050 yds/50 min)
    ---------------------

    Great swim tonight after feeling crummy all day. Of course, today is the first of twelve days of vacation with rain and cool temps so I lacked motivation.

    I tried to vary the workout a bit. I was able to again hit all the turns with the snorkel, although they are not as natural with the dorkel. Maintained a stroke count of 12-3 per length and good form throughout. Went after a faster rotation on the 75s and worked that last round.

    Tomorrow is the open house for our local Masters club, which I am going to start coaching. We'll start in October for a twelve week training cycle looking to improve techinique and also speed (as the two concepts are connected).
    Categories
    Swim Workouts
  9. More diving

    I did a couple of easy swims at the Y over the past few days, but the highlight of this week was definitely diving practice last night. Our beginner group is still taking baby steps—working on proper technique when jumping off the board and when entering the water. I did manage to learn two more ways of going headfirst off the 3m board, in addition to the “line-up” (bending over and falling in headfirst) that we did last week. We did an exercise where we sat tucked-up on the end of the board, then tipped over forward, straightening out into a dive position on the way down. And at the very end of practice we did forward “fall-offs.” That involved standing on the end of the board, with hands up overhead in an entry position, then falling forward. If you keep your body very straight on the way down, you magically end up in a perfect vertical position by the time you enter hit water. That went from super-scary to super-fun in a big hurry!

    I woke up this morning wishing I could go back to the pool and dive some more. I had to content myself with a short swim at the Y instead. Worse, it will be a long time before I get to go off the boards again—the Queens pool where we practice is closed for 3 weeks for its annual cleaning. That means dryland practices only until late October. Bummer! Still, I’m thrilled I’m doing this at all, and very happy to have found a new activity that brings so much excitement and joy.
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  10. Friday, Sept. 28

    by , September 28th, 2012 at 07:10 PM (The FAF AFAP Digest)
    Thursday:

    30 minutes of rehab ex
    30 minutes of stretching/yoga

    Didn't feel like hitting the pool. Wrapped up in home renovation projects. Who knew picking out lighting was so time consuming and expensive.


    Friday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free @ 1:00, descend to 100 pace
    50 EZ
    3 x 50 torque drill w/paddles @ 1:15
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    50 EZ

    2 x through:
    25 AFAP + 75 EZ
    50 @ 100 pace, broken for :5 @ :25 + 150 EZ
    50 AFAP, broken for :10 @ 25 + 150 EZ
    50 AFAP + 200 EZ
    100 AFASP, broken @ each 25 for :5 + 300 EZ

    Round 1: backstroke SDK/kick from the block, no fins except for 100
    Went:
    11 high-12 flat (shooter)
    29 flat (16 SDK off each wall)
    26 high-27 flat (double shooter)
    27 high-28 flat (double shooter)
    Did the 100 dolphin kick w/board & fins so I could breath, went :52 high (quads on fire)

    Round 2: fly w/fins, except 100 was breast
    Went:
    10 high-11 flat
    23 flat
    21 high
    23 mid
    100 breast = :58

    Total: 3850

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


    Pretty tired after that effort, with quite a bit of speed work.

    I will likely just take tomorrow off as usual. Lil Fort has a 5K and soccer. Though there seems to be a stomach bug going around.
    Categories
    Swim Workouts , Yoga
  11. Lunchtime swim 09/28/12

    by , September 28th, 2012 at 03:41 PM (Workout Swimmer)
    This was not the day for swimming, apparently. My husband turned off my alarm last night (by accident?) so I slept in and totally missed workout this morning. Went at lunch, and didn't even have time for a 3000.

    8 x 75 warmup on 1:15 (50 free, 25 other)
    10 x 50; 2 hard on :40, one easy on 1:00, last one Sprint
    200 P @ 80%, on 2:40
    50 easy on 1:00
    2 x 75 IM no free on 1:15
    100 easy
    50 fast
    200 IM hard, on 3:00
    50 kick on 1:00
    2 x 75 free on 1:00
    100 (50 k, 50 s)
    4 x 150; swim/kick/swim by 50's building to sprint on 2:30
    100 easy cool down
    Total: 2800

    Plus, on the down side, every time I do something really hard - like the Sprints - I'm thinking - why do I want to go to meets again? I kinda like just going at a nice, leisurly pace. Don't know what's gotten into me - guess I need to have someone to race to keep me positive & remembering the fun of the race - not something I got at lunch today.
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  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/01/20122

    by , September 28th, 2012 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    8 X 50-descend 1-4/5-8 :45

    1 X 200 kick + 100 swim

    4 X 50 descend 1:00
    8 X 25 sprint :30 #8 on 1:00
    Two rounds, all choice.

    10 X 50 kick 1:10
    25 moderate/25 fast
    1 X 100 swim

    1 X 100 IM 2:00
    4 X 50 1:00
    Three rounds. IM'ers go round 1 fly, 2 back, 3 breast.

    1 X 150 2:00
    1 X 100 2:00
    Four rounds swim or pull free.
    Work the 150's, recover on the 100's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  13. More IM and Key Lime Pie Update

    by , September 28th, 2012 at 02:44 PM (Chowmi's Blog)
    Well, I have been super busy but the only things that are probably of any interest are my workouts and Quest for Key Lime Pie

    First things first:

    Highlight sets from workouts this week:
    Yesterday, SCM
    12 x 50 on 1:20
    odd IM fast
    even easy free
    1:04, 2, 59, 2, 2, 59
    HOORAY! I got under a minute!
    I must say, I am completely enamoured with 75's IM. You really punch them harder than the no-man's land of a full 100IM. Plus, I really work the breast!

    Tues, SCM
    500 continuous
    100 easy/100IM sprint/100 easy/100 IMsprint/100 easy
    This was super hard. I think my IM;s were about 1:20 to 1:22.

    And now, what you have all been waiting for - my key lime pie update. I finally bought it! I have been eating a piece per day and it's 1/2 gone. The best are the merangue and the graham cracker crust. The key lime is just sort of the creamy sour punch middle that keep the merangue and crust from bumping into each other. I will happily eat the rest, but I can already tell I will be over it when I am done. Then onto something else. Maybe coconut cream pie or something.

    When's my next meet? Oct 14 - local A meet and I have entered the 50 free and 100 fly. After that will be a meet in mid Nov but there are several choices for USA and USMS and travel/no travel. Right now I don't feel like committing my entire day to a meet, so I am leaning towards doing a local A meet and getting in/out in 3 hours roundtrip.
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  14. 09.28.12 - Friday workout

    by , September 28th, 2012 at 09:55 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Leah, Keith and Wendy. It was Ray's 50th birthday so we had a special workout for him.

    600 Warm up

    50 x 50 - :50 Broken into 2 x 25 x 50 with a 100 Easy in between them
    I did:
    * 8 rounds of IM Order + 50 Kick
    * 2 x 50 Fly, 2 x 50 back, 2 x 50 breast, 2 x 50 free, 2 x 50 kick
    100 Easy
    Dave did 42 (?) of these fly.

    1000 Swim /w accessories - didn't even time this. I just swapped out paddles, fins, kick boards and whatever else was laying around on the pool deck every 100 yards.

    6 x 100 - 1:30 Descend (1:20, 1:18, 1:14, 1:12, 1:10, 1:08) Really burned out on the last 50 of the last 100.

    200 Easy

    (5100 Total)
    Categories
    Swim Workouts
  15. Easy Recovery Day ... luv the monofin

    by , September 28th, 2012 at 09:12 AM (Mixing it up this year)
    Meet tomorrow. Not sure how I am going to feel but then again I am there for our anual meeting more than the meet.

    I have to say I LOVE THE MONOFIN! My kick is better with it, I engage my abs more and when I swim fly my stroke is closer to the surface of the water. It is tiring to do though. Christmas present?!?!?!

    500 Free
    500 Free kick w/zoomers
    500 Free w/paddles & zoomers
    10x50 shooters then fly to end w/monofin
    200 EZ

    Total 2200 meters
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  16. Thurs., Sept. 27, 2012 7:00-9:00pm TEST SET DAY

    by , September 28th, 2012 at 02:10 AM (Fast Food Makes for Fast Swimming!)
    I originally wasn't going to be able to make it to swimming tonight, as my mother-in-law was out helping my sister-in-law at the farmer's market in town. She came home a lot earlier than I originally thought, so I was able to make it over to the pool just in time.
    Problem is that I wasn't exactly 'prepared' for practice, as I'd spent the past 2+ hours working outside on yardwork, cleaning up stuff, killing bad stuff, etc...basically my forearms were a bit sore. Wah Wah...suck it up James, 'cause it's GO TIME!

    Warmup:

    3 x 200 Free Desc. @ 4:00
    Went 2:26, 2:20, 2:11 helluva warmup

    20 x 25 Kick w/ fins @ :45
    Odds - Core Kick, Evens - SDK underwater no breath
    Much easier for me now to do this

    200 Breast/200 Free stretchout

    At this point, we're told by John that the final Thursday of each month is our TEST SET DAY. Yippie... (kill me now)

    Test Set #1


    10 x 100 Free @ 1:30 Best Avg. & Heartrate
    • Avg - 1:02.5 w/ 26 HR over 10 seconds
    • Best - 1:01
    • Not Best - 1:04?
    • Got hard to keep going around #7
    200 Breast/200 Free EZ

    Test Set #2


    10 x 100 Flutter Kick w/ board NO FINS (YES!!!) @ 2:00 Best Avg. & HR
    • Avg - 1:41 w/ 22 HR over 10 seconds
    • Best - 1:38
    • Not Best - 1:42
    • Not too bad, I was the #4 fastest kicker in the group (just proves that the lack of my fin kicking ability doesn't mean much)
    • Found out that John's going to repeat this one weekly, with an award going out to the monthly, quarterly, and season-long winner.
    200 Back/200 Breast EZ

    1000 Free Pull

    -----------------
    5300 Yards

    John said to stretch out and relax the last 1000...then said "James and Jared, I don't want you guys going 12:00 on this now..." I said OK.
    was 5:58 @ 500, finished 12:02 for the 1000.
    I told John, 12:02. He just smiled and shook his head. I know my pace and can hold it. I did the entire 1000 with 12 strokes per length with the occasional 13 that popped in now and then.

    The assistant coach (who is also a YMCA manager at the pool I swam at) told me after practice today that I'm looking a lot better in the water. That I'm "swimming with confidence". That made me feel good. Two more weeks and I'll get to test it out in our LMSC masters meet.

    Updated September 28th, 2012 at 02:16 AM by jaadams1

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    Swim Workouts , Daily Practices
  17. Thu Sep 27th, 2012

    by , September 27th, 2012 at 05:10 PM (Ande's Swimming Blog)
    Thu Sep 27th, 2012

    Over slept, got a text from Ed saying IH 35 south north bound had a terrible wreck at slaughter and all north bound traffic was stopped, so I drove the long way into Austin.

    dove in around 7:40 for the last 20 min of practice


    Whitney coached
    SCY UT Swim Center Main pool

    Warm up
    missed it

    Main Set

    assigned 30 x 100 on 2:00
    done 2 fast 1 easy
    Did: 2 rounds

    Came back at lunch
    dove in around 12:08
    next to Mary & Tracy, Ned & Robert

    warm up
    went around 500


    MAIN SET

    27 x 100 on 2:00
    2 fast 1 easy
    from a push held mostly 59's, a few 58's 2 60's, then went 57 on last fast
    TOUGH SET


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  18. Wed Sep 26th, 2012

    by , September 27th, 2012 at 04:15 PM (Ande's Swimming Blog)
    Wed Sep 26th, 2012

    Lifted Tue Sep 25th

    Whitney coached
    SCY UT Swim Center Main pool

    Warm up
    went around 700


    Main Set


    100 IM strong went 1:06
    :30 sec rest

    100 aerobic
    1 min rest

    200 IM strong went 2:18
    :30 sec

    200 FR aerobic
    1 min rest

    300 Im strong
    30 sec rest

    300 FR aerobic
    60 sec rest

    400 IM strong
    30 sec rest

    400 FR aerobic

    20 x 50 on 45
    1 & 2 K
    3 FR with 3 breaths
    4 25 FAST 25 easy

    20 x 50 on 50
    odds IM
    evens: 25 FL 25BK or 25 BK 25 BR or 25 Br 25 FR

    then I doubled at noon
    rested more before each IM by doing 1/2 and swimming easy
    100 IM 62
    100 IM 2:12
    300 IM cruised it 3:36
    400 IM 4:40



    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/20122

    by , September 27th, 2012 at 02:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    After the long Birthday swim yesterday we are going to take things a bit easier today. I for one am tired.

    SCY
    1 X 200 3:15 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 50 kick 1:05
    1 X 100 swim

    18 X 50 1:00
    With fins.
    Every third fast.

    1 X 800 pull
    Swim 10's 3,6 and 8 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  20. 09.27.12 - Thursday workout

    by , September 27th, 2012 at 10:08 AM (Pete's swim blog)
    Swam w/ John, Roger, Dave and Meredith. Wore my Yingfa jammer for the weekly challenge set. Down to :19 seconds of rest. Still tired from the last couple days but had enough in the tank to make the challenge.

    SCY

    600 Warm up

    6 x 50 - :50
    1:00 Rest
    200 broken free by 50s, :19 rest between 50s. Made :30, :30, :30, :29. Better split this time but a little slower.
    50 Easy

    8 x 200 - 3:00
    1-3 Convert 25 fly/75 free -> IM
    4- 200 fly (had to sneak 25 free into this one)
    5-8 Convert IM -> free
    50 Easy

    3 x 200 Pull/200 Kick - 6:00
    100 Easy

    12 x 25 - :40 Hard IM Order down/no breath back

    12 x 50 - 1:00
    1-4 IM Order/Kick
    5-8 IM Order
    9-12 Free descend (:35, :33, :30, :28)

    200 Cool down

    (5200 total)
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