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  1. Workout 05/17/12: noon

    by , May 17th, 2012 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 F/200 BK

    8 x 200 on 2:40
    1: Drill
    2-5: FR with paddles
    6-7: FR DPS
    8: BK

    4 x 150 on 2:15
    - 50 DPS
    - 50 Strong
    - 50 IM order

    150 loosen and out
    (Solo/Rec/2750 yds/50 minutes)
    ------------------

    As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.

    Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.

    Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.
    Categories
    Swim Workouts
  2. Thu May 17, 2012

    by , May 17th, 2012 at 11:52 AM (Ande's Swimming Blog)
    Thu May 17, 2012

    Got my hotel for LCM Nats today

    Sat May 12: swam LCM
    Sun May 13: didn't train
    Mon May 14: swam morning practice
    then drove to Lubbock (8 hr drive)
    Tue May 15: didn't swim, helped Tess pack up & move back to Martindale from Texas Tech U, got home close to midnight
    Wed May 16 missed morning practice,
    5:30 alarm went off and I went back to bed
    swam at noon

    Whitney Coached
    scy in diving well
    6:30 - 8:00 dove in at 6:33
    swam with Jim & David
    beside Tyler, Todd, Traci & Larry

    Warm Up (scy)

    3 rounds of
    (75 fr, 25 fl, 75 fr, 25 bk, 75 fr 25 br)

    Main Set (LCM)

    400 fr done 100 strong 300 aerobic
    1:00 rest
    400 fr done 200 strong 200 aerobic
    1:00 rest
    400 fr done 300 strong 100 aerobic
    1:00 rest
    400 strong
    went 4:20

    4 x 75 on 1:15 done 25 strong 50 easy

    300 fr done 100 strong 200 aerobic
    :45 sec rest
    300 fr done 200 strong 100 aerobic
    :45 sec rest
    300 fr done 300 strong
    went 3:11

    4 x 75 k on 1:30 done 25 strong 50 fast

    200 fr done 100 strong 100 aerobic
    :30 sec rest
    200 fr strong

    4 x 75 on 1:30 breaths/25 1, 2, 3

    500 fr went 5:29

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  3. Thursday May 17 - AM Swim

    AM swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    400 warm up

    8 x 75 @ 1:40, kick IMO

    12 x 50 @ :50, pull with buoy & paddles
    1-4 breath @ 5, 5-9 breath @ 7, 10-12 breath @ 5

    4 x
    * 1 x 25 @ :30 breath @ 5
    * 1 x 50 @ :45 breath @ 7
    * 1 x 75 @ 1:15 breath @ 9
    * 1 x 50 @ :45 breath @ 5
    * 1 x 25 @ :30 breath @ 11

    8 x 50 @ 1:00, 25 build + "perfect" turn + 25 fast

    200 warm down

    * 2700 yards *

    Updated May 18th, 2012 at 04:50 PM by eric.carlson

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    Uncategorized
  4. 05.17.12 - Thursday workout

    by , May 17th, 2012 at 09:31 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty good today. Lots of pull in the last couple days. Shoulders are holding up but my arms are pretty sore from all of it.

    SCY

    400 warm up

    4 Times through:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Br/Bk/Fly - 1:15
    1:00 Break

    4 Times through:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke/No free - 1:15 (I did back)
    1:00 Break

    4 Times through:
    * 75 Pull - :50 (Did :45 - :47)
    * 75 Kick - 1:20
    * 75 Stroke/No free - 1:20 (I did Fly/Bk/Br, 75 Fly on last one)
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    Went 0, 25, 50, 75, 100, 75, 50, 25, 50, 75 Kick. Got up to 100 Kick but that left me 3 seconds behind the interval and very tired. Made it back to 75 at the end.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  5. my legs are like jelly

    by , May 17th, 2012 at 07:30 AM (Mixing it up this year)
    This workout killed my hind quarters and then some. I am not the fastest kicker in the pool by any means but I was as fast as the MANatee in the next lane.

    500 free one 50 was pulling on the lane line so the guards could get them tightened properly.
    8x50@1:30 as 25 catch up drill + 25 kick

    8x50@1:15 as 15m fast + 35m smooth
    100 EZ

    5x100@3:00 kick :30 VK then 50m fast kick +50m EZ kick
    It took exactly 3:00 for me to do the kicks I am that slow
    100 EZ

    50 AFAP free from block in :36
    250 EZ
    50 AFAP free from block in :36
    250 EZ

    Total 2600 meters

    Question: how close to your best time should you be after a practice like this?
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  6. Wednesday May 16

    AM swim at home with Susan

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 4 x 50 @ 1:10 dolphin on back

    Set I (2200 / 3400)
    4 x [ 5 x 100 ]
    * 2 @ 1:40 focus on DPS
    * 2 odd rounds @ 1:30, even rounds @ 1:25
    * 1 @ 1:20
    * 50 easy

    Set II (900 / 4300)
    4 x 75 @ 1:30 breast
    4 x 75 @ 1:20 back
    4 x 75 @ 1:10 IM, no fly


    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **


    My legs were really tired so I decided to use the pull buoy the first couple of sets of 100s, but I ended up using it for the entire set. I felt strong during the set and held 1:13 - 1:16, fairly good times for me.


    ************************************

    PM Weights

    Chin-ups
    Body weight (159 lb.) - 10 lb., 10 sets of 3

    The last two sets were tough, I don't think I will be able to drop the last plate and do them unassisted for a while yet.

    Box jumps
    6 sets of 10

    Updated May 20th, 2012 at 12:09 PM by eric.carlson (Correct the date)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. Wednesday, May 16, 2012 5:00am & 5:00pm

    by , May 16th, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Yeah, I swam twice, but it wasn't much of a swim during either one.

    A.M. splasharound:

    200 Free
    200 Free Pull
    200 IM Drill
    200 Blah (lots of dolphin diving, whale jumping, sitting on the bottom for long periods)

    ----------------------
    800 Yards w/ lots of talking to others.

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

    P.M. Swim, since I'm at the Y anyway for my daughter's lessons, and I used this to "stretch out" my muscles from my strenuous work at work. It's not fun tapering when you have a physical job for your career. You think you're doing everything right in the pool, and then your work screws you all up. Oh well, when the first event starts on Saturday A.M. this weekend, I'll be ready!

    Got this one straight from KNelson:

    Warmup/Main all in one



    22 x 75 Free
    • 1-12 @ 1:10 (held :53-:55s)
    • 13-16 @ 1:05 (held :55s)
    • 17-21 @ 1:00 (brought back down to :53s)
    • 22 @ 1:00 FLY (did a good solid effort going a :48)
    150 EZ and out

    ------------------------
    1800 Yards (2600 Yards for the day)

    This swim left me feeling good, and I figure I'll swim about 1500 tomorrow, then Friday morning will shave and travel up to Kelowna to meet the rest of my group (they're heading up Thursday. Hopefully I'll be able to see the two guys we have swimming the 1500, they're in the first couple heats, but I should make it. I'm sure I'll see KNelson's Canadian beat down in the final heat! He's got a race on his hands for sure though!
  8. Workout 05/16/12: evening

    by , May 16th, 2012 at 06:33 PM (Maple Syrup with a Side of Chlorine)
    Squats
    1 x 3 x 65
    1 x 3 x 75
    8 x 3 x 95

    That was it.
    My hammies will be sore tomorrow as they barked a bit at me while waiting for the last two sets. I'll do upper body work with my cords tonight.

    We're going to get food from our local Chippie tonight. Mushy peas for me! It's nice to have a taste of the White Cliffs just a few blocks from the house.
  9. Wednesday, 5/16/12

    by , May 16th, 2012 at 04:36 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    It's crash taper time! I'm doing a meet this weekend so I will drop yardage and try to get rested a bit before the meet. only did 1500 meters today, most of it easy swimming with a few fast 50's and 25's.

    Warm up
    300 swim alt. free back
    100 kick on back w/8 SDK off each wall
    swim 4 x 50 on 1:15 build: odds back, evens free
    100 easy

    Main Set
    swim 3 x 50 back on 1:30:
    #1 @80%, #2 @85-90%, #3 fast
    - went 47-44-41
    100 easy

    swim 3 x 50 free on 1:30:
    #1 @80%, #2 @90%, #3 fast
    - went 41-38-35
    100 easy

    sprint 4 x 25 choice
    - did fly-free-fly-back, no times

    Warm down
    200 easy free & back

    Total: 1500 meters
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  10. Wed., May 16

    by , May 16th, 2012 at 03:31 PM (The FAF AFAP Digest)
    Drylands:

    RC, 20 minutes
    low row negatives, 80 x 4 x 8
    leg extensions, 100 x 4 x 8
    leg abductors, 120 x 1 x 8 (forgot to do other sets, distracted by 2 phone calls at the gym)
    skull crushers, 50 x 4 x 8
    extreme angle step ups w/BB, 40 x 3 x 10
    extreme angle isometric squat, 3:00 (hurt shins)
    altitude drops, 2 x 5
    TRX squat jumps, 2 x 10
    captains chair leg raises, 2 x 20
    ropes, 2 x :30 fast

    Stretching, 30 min


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


    No time for a swim today. Had to do more prom shopping with Teen Fort after her AP exam.

    I've decided I don't like having a focus long course meet in the early summer. May to mid June are just crazy busy for me. It's hard to buckle down and train in May right after SCY Nats and in the midst of craziness.

    Importance of sleep: I need more!
    http://www.swimmingscience.net/2012/...-swimmers.html
  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/12

    by , May 16th, 2012 at 02:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    4 X 50 kick-25 fast/25 moderate- 1:15
    1 X 100 swim

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, all choice.

    1 X 400 7:00
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 1:45
    1 x 100 1:40
    1 X 200 3:20
    1 X 300 5:00
    1 X 400 fast

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  12. Workout 05/16/12: noon

    by , May 16th, 2012 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Today's main set was swiped from the weekly Kiefer swim workouts. The have some good sets there ...

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :55 (little more on the BR)

    Main Set:
    3 x 150 (#1 IM - drop a stroke, #2 Stroke, #3 FR pull*) - :05 rest
    2 x 50 Fly - build each one - :10 rest
    3 x 100 (#1 IM, #2 Stroke, #3 FR pull) - :05 rest
    2 x 50 Back - build each one - :10 rest
    3 x 75 (#1 IM - drop a stroke, #2 Stroke, #3 100 FR pull**) - :05 rest
    2 x 50 Breast - build each one - :10 rest
    3 x 50 (#1 IM - half length each stroke, #2 Stroke, #3 FR Pull) - :05 rest
    2 x 50 FAST on :45***
    (* pulled with buoy)
    (** made the last 75 a 100)
    (*** added this for some fun)

    50 EZ
    1 x Noah's Ark pull with buoy (6:16)
    50 EZ

    6 x 75 FR on 1:00
    - 1-2: DPS
    - 3-4: Middle 25 FAST
    - 5-6: Last 50 FAST

    10 minute w/d: 200yds and lots of with lane mate
    (Solo/Rec/3600 yds/75 min)
    ----------------------

    Jazz was right - I was sore yesterday and today from the chin up fiesta on Monday. My shoulders are fine, but my arms and lats are sore, and my abs are aching after the long swim. Like Donna, it took my a while to feel ok in the water today, but once I was warmed up I didn't notice it too much.

    I get an specials email from Kiefer weekly that has a link to their workouts as well, and last week's was tailored to endurance and had a really sweet stroke theme. I dropped FR on the IM's, and swam all Backstroke for strokes. The Ark felt great, and the the 75's were strong aerobic. I have been working on my BR more (especially after watching that video, Greg - thanks again), and will keep at it.

    I finished the tests for the masters coaching certification (1+2), and will send that out tomorrow. Now I am changing the water in the hot tub, and going to head back to the Rec tonight for some squats and *maybe* a quick swim. We are excepecting a strong storm this afternoon, perhaps inch-sized hail and strong winds. Keep your eyes on the sky, folks.

    Updated May 16th, 2012 at 06:34 PM by rxleakem

    Categories
    Swim Workouts
  13. Wednesday, May 16 2012

    by , May 16th, 2012 at 01:31 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center. Steady rain thoughout the practice, water was clear with temp of 79.

    *WarmUup*
    1x1200 FR as 8(150 desc by 50s 1-3)

    *Set 1*
    10x50 FR on :50 at steady pace
    did 38 ave

    *Set 2*
    5x100 FR on 1:45 at steady pace
    did 1:17 ave

    200 EZ Swim

    *Set 3*
    3(3x200) FR on 3:30 with 1 min rest: controlled desc 1-3 within each round
    target times: 1)2:50, 2)2:40, 3)2:30 ...results:

    1. 2:51, 2:42, 2:31
    2. 2:52, 2:39, 2:29
    3. 2:53, 2:40, 2:28


    200 EZ Swim

    *Set 4*
    4x500 FR with 1:00 rest: swim with paddles

    • 500s 1&3 - 100s 1-3-5 cruise, 100s 2-4 fast
    • 500s 2&4 - 100s 1-3-5 fast, 100s 2-4 cruise


    Warm Down
    100

    Comment:
    My arms and shoulders were sore from dryland training and yersterday's IM sets. By the time I got to the set of 200s I just wanted to survive doing 2:30 pace. I am near the end of the first 30 days of my 90 day base-building training cycle, and swimming at 2:30 or below really wipes me out. Doing individual 100s from 1:15 - 1:10 are doable, but I have ways to go to hold that pace through 200s to 400s at this time.

    Updated May 16th, 2012 at 01:32 PM by fdtotten (corrections)

    Categories
    Swim Workouts
  14. Plagued by niggly aches...

    by , May 16th, 2012 at 10:33 AM (The Labours of SwimStud)
    I'm getting a lot of niggly pains: tight back, ankle tweak, shoulder a bit grumpy....so I'm being cautious and watching technique.
    Today I did one of Fort's...mostly b/c it is too late to write something reasonable at 10pm.
    Also, Fort's workouts are working for me.

    Warm up:


    400 swim
    300, alternate 50 drill 50 kick
    4 x 50 double torque drill w/paddles @ 1:30
    100 scull

    50 EZ

    Main Sets:

    12 x 50 @ 1:15
    25 up tempo free + 25 cruise
    VK until next interval
    50 EZ
    I thought I'd end up bailing on this but I found I got better at the VK as it went on...

    2 x (5 x 100)
    1 = 75 strong @ 200 pace + 25 EZ @ 2:00/2:15
    2 = 50 fast @ 100 pace, break :5, 25 fast @ 100 pace, 25 EZ @ 2:00/2:15
    3 = EZ @ 3:00
    4 = 75 strong @ 100 pace + 25 EZ @ 2:00/2:15
    5 = 100 AFAP kick @ 2:00/2:15
    100 EZ after each round @ 3:00
    I did round 1 with a MoFo as become more Fort-like, then did Free on round 2 sans fins.

    I know you're asking "why are you using a MoFo when you have ankle aches and a tight back?"

    Thought I'd add my somewhat typical Wednesday Dryland routine here.
    Weights

    Pull-ups 2 x 8
    Chin-ups 2 x 8
    DB Squat 70lb, 2 x 15
    DB Bench 60lb, 2 x 12
    DB Decline Fly 25lb, 2 x 15
    Leg Press 300lb, 2 x 30
    Box--jump/ Altitude drop combo w 8lb med ball, 1 x 10
    Step up-altitude drop-streamline jumps, 5 x left leg step, 5 x r leg step
    Crunches 1 x 20
    Reverse Curls 1 x 20
    Stretches


    Updated May 16th, 2012 at 03:50 PM by SwimStud

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  15. Wed May 16, 2012

    by , May 16th, 2012 at 10:01 AM (Workout Swimmer)
    Swam "next" to ATAC today, keeping their intervals. Joined by Jen & Chuck. Still not able to use the hand paddles due to the sensitivity to my surgical site on the palms of my hands. Didn't wear my "compression" sleeves in the water today either - kinda forgot them.

    500 back/free
    500 P, no paddles
    400 kick w/zoomers
    6 x 100 stroke/free on 1:40
    20 x 50 on 1:00, descend 1-3, hold 4 & 5, alt free & stroke q 5
    100 easy
    600 P no paddles
    600 swim w/zoomers (just to get it done a bit faster)

    Total:4300 LCM

    Noticed my biceps or deltoids were a bit achy today around the first 600 at the end there - hopefully this means I've been working hard. Sure wish I could do something to strengthen my triceps (while swimming) - I hate that jiggle - and my stretch cords unfortunately are not miracle cords.
    Water temperature has been absolutely wonderful this week - we've had a bit of rain each afternoon & the air temp is down as well.
    Went on my first bike ride in years yesterday. Surprisingly I don't even notice - no tenderness or soreness anywhere except my hands from holding onto the handles. Only went 5 miles, so I think I'll pick up the distance tomorrow to hopefully double that, if not more.
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  16. 05.16.12 - Wednesday workout

    by , May 16th, 2012 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave. Main set was pretty long today and eventually wore me out. Couldn't make the interval on the list but I did better than I have in the past.

    SCY

    400 Warm up

    5 x 100 - 1:30 (2xFree/3xIM - I did them all IM)
    16 x 50 - :30 IM Order 1/2 under water
    Break

    5 Times through:
    * 4 x 50 IM Order - :50
    * 2 x 200 Pull - 2:30
    * Odd iterations, 50s are 1/2 underwater. We took that to mean first half of the first 25 is underwater.
    * Even iterations, Kick. I did 25 Kick (IM Order)/25 Free
    50 Easy
    Dave doesn't use paddles so we dropped the 200 interval back to 2:30 instead of 2:20. I made 2:20 on all of them but I'd have been in trouble without that 10+ seconds of rest. Made 2:15 to 2:17 on the first 6 200s. After that, I dropped back to 2:18 to 2:20.

    4 x 100 Kick - 1:45 descend
    2:00 Rest
    100 Timed Kick (BR-1:26.5)

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  17. as slow start today

    by , May 16th, 2012 at 07:41 AM (Mixing it up this year)
    DOMS has set in from my Monday night weightlifting. My biceps and lats are screaming but after warmup I was ok. I had only one of the MANatees in the lane today.

    800 free
    2x(4x100)@2:00 round 1 swim 2 kick (i used fins)
    #1 went 1:40, #2 w/:05R at 50 went 1:35, #3 w/:10R at 50 went 1:34, #4w/:15R at 50 went 1:32
    100 EZ after Round 1
    #1 went 1:45, #2 w/:05R at 50 went 1:43, #3 w/:10R at 50 went 1:40, #4 w/:15R at 50 went 1:39
    200 EZ

    Rest of workout with fins:
    The MANatee was back at this point
    6x50@1:00 free desend went :41,:40,:40,:39,:38,:35
    2x100@2:00 free w/paddles DPS 30 per lap
    4x50@1:00 breast dolphin descend :53, :52, :49,:46
    2x100@2:00 free DPS 37 per lap
    2x50@1:00 back descend went :45, :42
    2x100@2:00 free DPS 37 per lap
    1:00 rest
    50 fly went :39

    150 EZ

    Total 3100 meters
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  18. Tuesday 5/15/12

    Tuesday 5/15

    PM only LCM + Crossfit

    Straight from the HVT board:

    400 swim (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 2:05 kick w/ board 50 FL/50FR D1-4
    4x50 @ 1:00 FR D1-4

    3x100 @ 1:40 pull w/ buoy + paddles
    800 @ 12:00 N.S. 5:20/5:00 (10:20)
    3x100 @ 1:40 opposite fin/opposite paddle
    600 @ 9:00 N.S. 4:00/3:45 (7:45)
    3x100 @ 1:40 pull w/ buoy only
    400 @ 6:00 N.S. 2:34/2:25 (4:59)
    3x100 @ 1:40 opposite fin/opposite paddle (reverse of above)
    200 @ 3:00 N.S. 1:14/1:10 (2:24)
    3x100 @ 1:40 pull w/ buoy + paddles

    8x50 @ 1:15 w/ fins, underwater V.S.:
    #1 - 25 underwater/25 EZ
    #2 - 25 EZ/25 underwater
    #3 - 50 EZ
    #4 - 50 underwater (0 breath)

    100 EZ

    Total: 5000

    Crossfit:

    2:00 stations of the following:
    -row (on the erging machine)
    -balance pad (left leg)
    -balance pad (right leg)
    -battle ropes
    followed by:

    20-15-10 (20 reps of all exercises, followed by 15 reps, followed by 10 reps)
    squat jumps
    ground to overhead w/ 45 lbs plate
    pull-ups
    Categories
    Swim Workouts
  19. Tuesday May 15

    AM swim

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    200 warmup before practice began

    4 x 50 @ 1:00
    2 x 100 IM @ 2:15
    2 x 100 @ 1:00

    4 x 200 kick @ 5:00

    16 x 50 @ 1:10 25 drill + 25 swim IMO

    2 x 200 @ 3:15 pull with buoy and paddles

    200 easy

    ** 3200 meters **

    I have said it before, but really need to work on my kicking. While I wasn't the slowest on in my lane, I got lapped in an 800 yard set. Embarrassing!

    ************************************

    PM Weights

    Rack Deadlift
    145 lb., 10 sets of 3

    Standing face pulls
    40 lb., 5 sets of 10

    Today was my first time trying deadlifts because I was worried about the back problems I used to have so frequently. Happily I didn't have any problems at all, we'll see how I feel tomorrow.
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  20. Tuesday, May 15 2012

    by , May 15th, 2012 at 07:39 PM (I swim, therefore I am)
    *WarmUup*
    400 REV IM

    *Set 1*
    1x1000 FR/BR as 3(200FR,100BR) + 100BR: steady pace
    3x100 on :40 rest as 50BR, 50FR: build by 50

    *Set 2*
    1x1200 Fly/BK as 6x200 (100Fly, 100BK): build each 100
    3x100 on :40 rest as 50Fly, 50BK: build by 50

    *Set 3*
    4x400 on 2:00 rest (build all 50 swims)
    1. Fly: 4(25K, 25DR, 50S)
    2. BK: 4(50DR, 50S)
    3. BR: 4(50K, 50S) with snorkel
    4. IM: 400S

    100 EZ FR

    *Set 4*
    1x2100 FR Ladder Swim
    1. 3(50/50, 50/100, 50/150, 50/200)
    2. as EZ/Strong; 50-200, 200-50, 50-200


    Warm Down
    100

    Comment:
    • Butterfly at aerobic pace feels steady and smooth, but I no illusions, race pace fitness for swimming competitive 100 & 200 races will take some grit and patience to build.
    • Backstroke works good for me when I get my shoulders close to my ears on entry and hug hips on finish.
    • Breastroke pull-kick timing feels like stop and go, so need to get coach to check it out.
    • Freestyle continues to progress, with stronger consistant EVF and more integrated linear breathing alignment with shoulder roll. But still getting some toe/arch cramps at the end of longer swims.
    Categories
    Swim Workouts