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  1. Friday, Nov. 4, 2011 A.M. (sort of) & 5:00pm

    by , November 4th, 2011 at 10:06 PM (Fast Food Makes for Fast Swimming!)
    This morning I woke up (somehow) and got to the pool as usual to swim. Even getting undressed was tough enough to do. Oh boy, this is going to be great I thought!
    Not very good after diving in either. Only did a 1000 and called it.
    100 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board
    100 Free
    100 underwater playing around swim and out.

    --------------------
    1000 Yards

    ====================

    P.M. workout:

    (1 x 500) as 10 x 50 Free @ :45


    2 x 400 @ 6:00 didn't really put too much effort into these
    • 1st one Free went 4:42
    • 2nd one IM went 5:15
    3 x 300 Free Pull @ 4:00 descending them
    • #1 - 3:27, #2 - 3:21, #3 - 3:14
    • I wasn't breathing very hard on these and felt great
    4 x 200 Back @ 3:00 (only did 2 of them)
    • #1 - 2:40, #2 - 2:47, canned the last two
    • backstroke (since it sucks) should count as double yardage anyway compared to freestyle
    5 x 100 Free @ 1:45 Go Fast!
    • #1 - 1:01
    • #2 - 1:02
    • #3 - ??? cramped in the arch of my right foot going toward the 75.
    • #4 - stretched out my foot and just watched the clock go around.
    • #5 - :59 and luckily didn't cramp up.
    100 EZ
    ------------------

    3100 Yards

    This week has been a pretty good one. Lots of tough sets, and 25,200 yards so far. Maybe I'll swim tomorrow as well. I've got my final SCM meet in 9 days from now, and feel pretty good about it. Gonna probably drop off on the doubles now next week, but keep the intensity there at least through Thursday.
    1500 Free, 200 IM, 400 IM, 200 Fly, 400 Free
    Gonna probably split request the 400/800 of the 1500, and depending how the 400 split is, I'll probably go for a 200 Free split on the 400 Free at the end. I've hit my 2:08 low/mid 3 times now, and just want to go faster!!

    I've also recently signed up for two USAS meets coming up soon. Over in Cheney, WA I'll be going over for Sunday only to swim the 200 Fly, 200 Back, and 200 Free. Then the 3-4th of Dec. I'll be swimming in the local USAS meet swimming every event under the sun except for the 200 Back and 200 Breast. I should have some good races with a 14 year old on the local club team in the 500 and 1000 Frees at this one!

    Updated November 4th, 2011 at 10:11 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Nov 4, 2011

    by , November 4th, 2011 at 06:00 PM (Canuck Countdown)
    219 days until Day 1 of the FINA World Masters Championships

    Friday, Nov 4
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    6 x 50 free as 25 heads-up / 25 swim @ 1:10
    6 x 50 free as 25 smooth / 25 fast @ 1:00

    4 x 100 pull at 800 pace with 10 seconds rest
    did them on 1:20; 1:10, 1:12, 1:12, 1:12

    3 x 200 pull at 800 pace with 15 seconds rest
    2:35, 2:40, 2:45

    200 EZ

    Total Distance = 2000 meters

    Commentary: I jumped in for 40 minutes at noon today because I missed last night's workout. Instead, I went to a concert by Dan Mangan - a Canadian indie folk-rock singer-songwriter (that's a mouthful!). Here's a link to an unplugged version of one of my current favorite songs - "Road Regrets" - [nomedia="http://www.youtube.com/watch?v=SDwAkobH8WY"]Dan Mangan - Road Regrets (unplugged on The BackStage Pass) - YouTube[/nomedia]


    I was quite happy with my 4 x 100 set, but not so happy with the 3 x 200 set. Just didn't have any strength after the 100s!

    Tues, Nov 1
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    5 x 200 warmup, progressing from 200 swim to 200 kick by adding 50s of kick

    10 x 50 breaststroke kick @ :70
    16 x 25 breaststroke drill @ :40
    8 x 50 breaststroke @ :60

    10 x 50 dolphin kick @ :60
    16 x 25 fly drill @ :40
    8 x 50 fly (with fins) @ :60

    200 EZ

    Total Distance = 3800 meters

    Sun, Oct 30
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout, but did 3600 meters.

    Sat, Oct 29
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout, but did 3700 meters.
    Categories
    Uncategorized
  3. Break out the Swiffer

    by , November 4th, 2011 at 05:00 PM (Too Neurotic to be Suitably Aquatic)
    ...Because I'm dusting off the old blog. I'm not certain I'll actually get to use this often, as I still have a 2-hour (each way) commute to work, and no smart technology to access the internet while on that commute. However, I have some things I want to update:

    1) As of yesterday, I got my first individual top ten time! My 400IM at Middlebury, where my strategy was "don't DQ" eked me in at #10. I was understandably ecstatic, as you might have noticed on my forum post over there. I would say that I'm going for #9 next year, but I have a distinct memory of my only thought upon finishing that race which was, "I am never doing this again."

    2) Speaking of torture, I set a goal for myself to complete each event once in competition before I age up in January 2013. That means I need to do 200 fly sometime in the next year. I'm still not really sure how to do butterfly, so that's an adventure I'd like to blog.

    3) I've also got an inkling to see if I can qualify for Nationals. Basically, that will mean taking the gains I've made in the past four years, and doubling them before the spring. YIKES! My main focus is on the 200 free. The qualifying time is 2:14.52. My personal best is 2:29.84, set in May 2011. The first time I swam it, in 2008, I went 2:59.70. Drop 30 seconds in 3 years and 15 seconds in 1 year? Is that even possible?

    4) Well, there was a setback to that... I went to the Leatherstocking Meet in Oneonta last weekend, and posted a 2:36.61 in the 200. That was a disheartening setback, especially because it felt like a good, but not great, race. However, I was tired after the 100IM (that WAS a PR by 2 seconds), my swimsuit was all kinds of stretched out, and it was my first race in months. I didn't have a lot of rest before the event, because dozens of people didn't show up to the meet because of the freak snowstorm. (I climbed over a tree blocking my door to get there, dammit! That's the kind of dedication I have! Also, a swim meet seemed like more fun than sitting in an apartment with no power or internet.)

    5) Now I need a plan. I want to shed those 15 (20) seconds. But I'm really tired all the time. Oh, also, I started substitute coaching the 8 & unders at a club team. They are SO CUTE! But that takes up some of my free time, and could contribute to the tired. But the plan, what should be my plan? I've taken notes on Ande's Swim faster faster, I've talked to my coach & my workout buddy a little, and I'm trying to do my best to hang on in practice and tail my lane leaders, who can handily swim the QT for nationals. I thought dusting off the old blog might help a little, as far as keeping myself accountable and researching my own progress. Also, I need to keep reading yours, because I'm in need of workout inspiration for FISH.

    How have you been?
    Categories
    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/21/11

    by , November 4th, 2011 at 05:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:40
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    1 X 50 easy
    1 X 100 @ 100% 4:00
    1 X 50 @ 100%
    1 X 50 easy

    1 X 200 kick 4:20
    1 x 100 kick 2:10
    6 x 50 kick 1:00
    8 X 25 sprint kick :45

    1 x 125 IM 2:15
    1 X 150 free 2:15
    Four rounds.
    IM's: Rotate 50 of each IM order.
    150's: Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  5. Fabulous Friday - 11/04/11

    by , November 4th, 2011 at 04:57 PM (Trying to Train Smarter, Not Just Harder)
    Morning workout - more people at the pool than I would have expected, since 99% of the HS kids had Regionals out of town yesterday & had the morning off. Two FSU swimmers, Abbie, Wes, Spencer, Sealy, me & 2 HS kids that didn't make it past Districts. Hmmm. But it was cold! this morning - was expecting temps in the high 50's and they were in the low 40's! Wes says it rained last night, but I didn't hear a thing.

    600 back/free
    500 pull no paddles - locomotive
    400 reverse IM, drill swim (I actually DID the butterfly!!! woah!)
    2 x 300, speed play by 25's w/20 sec rest
    8 x 100 free on 1:20 (this was HARD!! - my body did not want to move this morning!)
    100 easy
    12 x 25 on :30; drill, 2 x 4 cycle, sprint, repeat)
    100 easy
    8 x 100 kick on 1:45
    100 easy
    4 x 100 stroke/free on 1:40 (easy!!)
    Total: 4700 - not bad for only 70 minutes!!

    Afternoon Practice w/Lunch Bunch: (Friday 500's)

    400 warmup, 50 free, 25 back, 25 breast repeat
    4 x 125 on 2:00, first and last 25 off stroke (I did fly & breast)

    5 x 100 on 1:20
    2 x 250 free/stroke/free on 4:00

    10 x 50, kick one on 1:00, swim 3 on :40, easy one on 1:00, repeat
    12 x 25 on :30; drill, 2 x 4 cycle, sprint, repeat)
    6 x 75, underwater progressives
    2 x 150 breast/free thingy
    Total: 3450


    Interesting aside, police came to our door yesterday evening, apparently one of our back door neighbors was found dead, and had been dead for at least 2 days when found, yesterday. He was in his 80's. They are suspicious that it might have been foul play. GREAT. We had a rapist caught in the neighborhood last year. And we thought Tallahassee was a sleepy little town. Doors locked at all times even when home now.
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/18/11

    by , November 4th, 2011 at 04:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    6 X 50 :50
    4 X 100 1:30
    6 X 50 :45

    1 X 50 build to fast 1:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    Four rounds. All choice.

    1 X 50 easy
    2 X 100 @ 100% 4:00
    1 X 50 easy

    1 x 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 200 3:45 3:30 3:00
    3 x 100 2:00 1:45 1:30
    Three rounds. Round 1: stroke 2: IM 3: free
    Read intervals by round left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/17/11

    by , November 4th, 2011 at 04:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:10
    2 x 100 kick 2:10
    8 x 25 kick-fast- :40
    1 X 100 swim

    1 x 125 IM 2:15
    3 x 25 sprint :45
    Four rounds.
    Round 1: 50 fly(125 IM)/25's fly
    Rounds 2/3/4: same as above continue IM order
    Short break between rounds.

    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/16/11

    by , November 4th, 2011 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    4 X 754 1:10
    12 X 25 :30

    12 X 50 1:00
    Every third:fast
    All choice.

    1 X 50 easy 1:00
    2 X 50 @ 100% 2:00
    1 X 50 easy

    1 X 200 kick 4:10
    3 X 100 kick 2:10
    4 X 75 kick 1:40
    1 X 100 swim

    10 X 200
    odd: IM on 3:30
    even: free on 3:00

    WARM DOWN: 4 x 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  9. Sandwiches both ways

    I had a nice swim at the Y this morning with Rondi. This seems to be the week for creative procrastination—our end-of-the-lane construction project this morning was a pagoda made out of kickboards, pull buoys, and water bottles. Our lap swim pal Stan got us started before he left for spin class, then we added on another story and a lean-to garage for our paddles before we started the main set. The guy who shared our lane for most of that set looked a little wary getting in, almost as if he thought the two ladies playing with their kickboards might not be serious enough swimmers for the fast lane. I hope we surprised him once we finally got started!

    Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 d/s RIM)

    12 x 50 @ 1:00, done as 4 sets of 3 descends, odd sets FR, evens BK

    9 sandwiches
    6 x 250 (100fr / 50st / 100 fr), st= IM order no free
    3 x 250 (100im / 50fr / 100im)

    400 pull + play

    That was it. I felt good in the water today, and was getting a lot of distance out of my glides. It probably helped to be swimming in cooler water today—Riverbank has been pretty warm lately. Also, I started back with rowing class last night, and I think it might help loosen up the muscles in my upper back (although it certainly made my hips and legs tighter today). I had been feeling all scrunchy in my traps and around my shoulder blades earlier in the week.

    After my swim I went upstairs to the gym for a long stretching session, and some light weights.
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/15/11

    by , November 4th, 2011 at 04:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    2 X 300 4:30
    4 X 100 1:30

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    4 x 50 fast 1:15
    1 X 100 easy 2:00
    4 X 25 sprint :45
    Two rounds. Round 1 stroke, round 2 free.
    Short break between rounds.

    4 X 100 kick 2:15
    5 X 50 kick :55
    1 X 100 swim

    10 X 100 free
    3 on 1:25
    3 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  11. Friday, Nov. 4

    by , November 4th, 2011 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50
    odds = caterpillar drill
    evens = single arm fly

    8 x 25 shooters w/fins
    4 back, 4 belly

    Main Sets:
    (Stolen from a recent Paul Smith workout)

    3 x (4 x 50) @ 1:00
    1st round = kick
    2nd round = swim IM order
    3rd round = best average
    -- did breast w/fins and went 33, 33, 32, 31
    -- really working on doing a fly like pull

    50 EZ

    4 x (4 x 75) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    4 = 75 fast
    round 1 = free w/paddles (40 on the 75)
    round 2 = flutter kick w/board & fins (43)
    round 3 = IM (fly/back/breast) (42)
    round 4 = dolphin kick w/board & fins (43)

    -- kicks were easier than the swims since I could breathe
    -- no Spr break (akin to Q break) between rounds because I was on Spr interval

    200 EZ

    Total: 3250

    Scurried into my spandex to head to the 2:00 pm bikram class ...


    Bikram, 90 minutes:

    This was a great class for me. I usually struggle a bit after a layoff and going right after a workout, but not today. I got a couple "excellents" and a "you totally rocked the class today." Huh. No one passed gas, got emotional, or ran from the classroom. And it was a relatively balmy 105 instead of 110.

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

    Loved the Clydesdale workout! A nice complement to my AFAP workouts. And sometimes going "fast" is a nice break from going "AFAP" where you have to be really mentally prepared and aggressive. I was surprised I could do a double after yesterday's hard sprint effort, but I was full of energy again today. This is day 5 of an increase in thyroid meds, so I'm thinking it's that. When my wacky thyroid is on the blink, anything but 50s seem "long and sad" (to quote Jazz). Right now, I feel like I could do another workout! Going to shift my day off from Sat until Sunday around Lil Fort's sport schedule. Don't even feel like I need a day off at the moment.

    Booked my flight/hotel for Boston today. I've decided on my events for my two December meets.

    Last Chance: 100 free (50 split), 100 breast
    NE Champs: Sat: 100 IM, 100 fly, 50 free 50 breast; Sun: 200 IM (50 fly split), 50 fly, 100 free

    I thought about signing for the 800 free on Friday night to get a 50 or 100 split, but I want to be completely fresh for Saturday's events.

    Scary article about moderate drinking in the WSJ:
    http://online.wsj.com/article_email/...sj_share_email

    Updated November 4th, 2011 at 04:56 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout -11/14/11

    by , November 4th, 2011 at 04:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM**
    WARM UP:
    1 X 300 5:15
    3 X 100 1:50
    1 X 400 7:00
    4 X 100 1:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    1 X 200 IM 4:00
    2 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Two rounds. Break between rounds.

    8 X 100 free 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -11/11/11

    by , November 4th, 2011 at 03:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day before the meet.

    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:30
    4 X 50 1:00

    1 X 300
    Choice. Fins optional.
    Broken :10 @ 150

    9 X 50 1:15
    Choice. #3-6-9 are fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 x 50 blocks @ race pace
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -11/10/11

    by , November 4th, 2011 at 03:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    4 X 100 1:30
    4 X 50 descend 1-4 :50

    1 X 400
    Choice. Fins optional.
    Broken :10 @ 200

    6 X 50 kick 1:15
    1 x 100 swim

    4 X 75 1:20
    50 perfect stroke/25 fast

    4 X {dive-turn-finish}

    Sprint/middle distance swimmers:
    10 X 50 1:10
    odd: perfect
    even: descend 2-4-6-8-10 to race pace

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/11

    by , November 4th, 2011 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50-descend 1-4- :50

    1 X 500
    Choice. Fins optional.
    Broken :15 @ 250.

    20 X 50 1:10
    odd: swim(choice) even: kick
    Fins optional.

    6 X 25
    odd: build to race finish even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50-blocks @ race pace
    1 X 75 easy

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/11

    by , November 4th, 2011 at 03:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:30
    4 X 100 1:30
    6 X 50 :50 (4-6: 25 fast/25 easy)

    1 X 600
    Choice. Fins optional.
    Broken :10 @ each 200.

    5 X 50 kick 1:10
    1 X 100 swim

    4 X 50 1:15
    Choice. Descend 1-4-#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50-blocks @ race pace
    1 x 75 easy

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -11/07/11

    by , November 4th, 2011 at 03:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am leaving Sunday 11/6 for Brazil to compete in the Pan American Masters Swimming Championships. I will post the workouts now through 11/21.

    Starting Monday 11/7 we will be focusing on race prep as we have a meet Nov 12/13.

    SCY
    WARM UP:
    1 X 250 4:30
    3 X 100 2:00
    5 X 50 1:00

    1 X 800
    Choice, fins optional.
    Broken :15 at the 400

    6 X 50 kick 1:15
    1 X 100 swim

    8 X 50 1:20
    1-4: perfect stroke
    5-8: descend to fast, #8 @ 100%

    4 X 100 2:20
    choice. Swim all 4 at 85/90%.

    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace
    Categories
    Swim Workouts
  18. Friday, 11/4/11

    by , November 4th, 2011 at 02:45 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 Free
    200 IM Drill
    3 x 100 free/1:40 build
    200 IM Kick
    3 x 50 back/1:00 desc
    4 x 25/30 FAST
    - did fly on odds, free on evens

    Main Set: (800)
    8 x 50/1:00 moderately strong
    - odds free around 36-37, evens back around 42-43
    8 x 25/50
    Odds - 25 fast from Dive
    Evens - 12.5 build - 12.5 fast w/finish
    - mixed these up with free, fly and back
    8 x 15/40 - FAST Dolphin to breakout
    - odds did on back (from back start)
    - evens did on belly and alternated free and fly breakout

    Warm down - 250
    50 easy - 50 kick - 50 easy - 50 drill -50 easy

    Total: 2100 yards
    Categories
    Uncategorized
  19. Thursday, 11/3/11

    by , November 4th, 2011 at 02:41 PM (A comfort swimmer's guide to easy swimming)
    SCY
    Warm up (1000)

    300 swim free & back
    200 kick on back
    6 x 50/1:00 desc 3, 3 free and 3 back
    4 x 25 fly sprint
    100 easy free

    Set #1 (250)
    1 x 50/1:00 smooth back
    2 x 25/1:00 sprint back, around 17
    1 x 50/1:00 smooth free
    4 x 12.5/1:00 sprint free, changed interval to 45
    1 x 50/1:00 smooth free

    Set #2 Broken 200's (800)
    Swim Back: 100 - 20sr - 100
    - went 2:45 (after subtracting rest) (1:25, 1:20)
    50 ez - 50 kick - 50 drill - 50 ez
    Swim Free: 50 - 10sr - 50 - 10sr - 50 10sr - 50
    - went 2:23 (after subtracting rest) (37, 36, 35, 35)
    50 ez - 50 kick - 50 drill - 50 ez

    Set #3 (300)
    3 x 100 back pull/20sr build each
    - buoy only, went 1:35± on these

    Warm down
    200 easy free and back

    Total: 2550 yards
    Categories
    Uncategorized
  20. Friday 11/4/11

    by , November 4th, 2011 at 01:24 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:00
    100 EZ

    Main

    4 x 50 BR Kick 1:15
    4 x 50 BR Drill 1:15
    4 x 100 Pull 2:30
    1 x 200 Pull no interval...
    100 EZ FR
    6 x 200 BR 4:30 Work walls hard and easy between.

    Kick
    500 Fin Kick Fr/FL by 50

    Cool
    200 EZ
    Categories
    Uncategorized