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  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. A Little Bit of Everything....

    by , November 4th, 2011 at 10:57 AM (Year Three: The Road Back)
    Today's workout had a little bit of everything - kicking, pulling, freestyle, and IM. All in all, it was a great workout. I just wish I had felt better going in and could have really done it justice and didn't have to get out early. Here's what we did today:

    300 Warm-Up
    2 sets:
    - 1 x 100 Kick on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 x 200 Pull on 3:15, 1>3
    3 sets:
    - 3 x 50 KIck on 1:00
    - 2 x 50 Drill/Swim on 1:15
    - 1 x 250 IM on 5:00, rotating order (see below)

    3 x 50 Kick
    300 Cool-Down
    Total Yards for Me - 3250


    IM Rotating Order (first 2 rounds w/ fins):
    - 25 Fly, 50 Back, 75 Breast (took off fins, then), 100 Free
    - 50 Fly, 75 Back, 100 Breast, 25 Free
    - 75 Fly (as 25 Fly, 50 Drill), 100 Back, 25 Breast, 50 Free
    - 100 Fly, 25 Back, 50 Breast, 75 Free (didn't get to this one as I was cooling down).


    This weekend should be a beautiful one here in Central Indiana - sunny with seasonal temperatures. I'm keeping my fingers crossed that this isn't the last of the nice weekends before winter really arrives.... Time will tell.


    Enjoy your swims!
    Categories
    Swim Workouts
  13. 11.4.11 - back to the power hour

    by , November 4th, 2011 at 09:12 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp ~85. Wore my racing jammer since my other suit now shows a little too much. Great workout... broke down a lot of barriers today in just about every set we did. With Roger back, we are doing MWF power hours again. Today, everyone contributed their own 1000 yards.

    500 Warm up

    Roger's set - this was the 'default' set. If nobody came up with anything we were going to end up with 40 x 100 on 1:15. That motivated a lot of creativity.
    4 x 50 - :45
    10 x 100 - 1:15
    50 Easy

    I led the lane on this set and cruised easily through the 1:15s. I remember when this was inconceivably difficult. Had enough left to make the last 100 on 1:08.

    Kent's set
    5 x 50 Fly - :45 (descend... right!)
    5 x 50 Bk - :45 (descend)
    5 x 50 Br - :50 (descend - I actually descended these)
    5 x 50 Fr - :40 (descend - last one on :32)
    50 Easy

    For me, this was pretty much 1000 IM. No rest on the back or fly (I was getting a couple seconds on fly) and it would have been easier if I just swam continuously on the Breast and Free. Felt pretty good.

    Dave M's set
    300 - 3:30 (I made 3:25 - )
    :45 Rest
    400 IM - 6:00 (made 5:26 )
    :45 Rest
    6 x 50 - :45 (Kick/Swim)

    My Set
    1000 Kick - 15:00
    Check pace every 100 yds. Kick until you are :30 behind the 1:30 pace and then swim free until you catch back up.

    I made the full 1000 w/ br kick today. Held a 1:32.5 pace every 100 through 900 yds. Backed off for the last 100 and finished at 15:35.

    100 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  14. More Legs!

    by , November 4th, 2011 at 08:23 AM (Mixing it up this year)
    Muscles in my upper back are still causing me some greif. A good day for more leg work.

    1000 Free as 200sw/200p/200sw/200k/200sw
    500 Free kick w/fins every 3rd 25 fast
    400 Free w/paddles & bouy
    4x100@:10R Free w/snorkle 15m kick/20m swim/30m kick/20m swim/15m kick this is becoming one of my favorite kick sets for long course
    200 Free EASY

    Total 2500 meters
    Categories
    Uncategorized
  15. Thursday, Nov. 3, 2011 5:00am & 5:00pm

    by , November 3rd, 2011 at 10:13 PM (Fast Food Makes for Fast Swimming!)
    Woke up a little tired and not wanting to move this morning. Practice was going to be tough for sure.

    A.M. workout:

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:30
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:25
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:20
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:15

    100 EZ
    --------------------
    3200 Yards

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

    P.M. Workout:

    Got this main set idea from Brundage, with a little idea twist from Nelson. Worked out great, plus I added a few on the end for myself since I was feeling great.

    Warmup:
    2 x 100 Free @ :15 rest
    4 x 50 Free @ :15 rest

    Main: (13 x 200s)
    200 Free @ 2:40 (went 2:19)
    200 IM @ 2:40 (went 2:30)
    200 Free @ 2:35
    200 IM @ 2:45 (went 2:35)
    200 Free @ 2:30
    200 IM @ 2:50
    200 Free @ 2:25
    200 IM @ 2:55
    200 Free @ 2:20 (went 2:14)
    200 IM @ 3:00
    200 Free @ 2:15 (went 2:10)
    200 IM @ 3:05
    200 Free @ 2:10 (went 2:04)
    My best masters 200 Free time is a 1:54.52, so to be 10 seconds off of that at the end of this set is great! 1:50.90 is my age group record for the LMSC. Gonna have to get that this year!

    My freestyles held pretty constant around 2:14/2:15 till the end. IMs held around 2:35/2:37s. This was a 2,600 Yard set, probably one of the longest continuous ones I've done in a while.
    I had a fellow lap swimmer over a couple lanes who swims pretty consistently with me. He was "pacing me" today. Every time I'd do an IM, he would race my breaststroke 50, and every freestyle 200, he'd race either my 3rd or 4th 50 of it. It was nice to know he was there, and it kept me going near the end.

    Warmdown:
    4 x 50 Free @ :40
    4 x 50 Free @ :45
    4 x 50 Back @ :50

    ------------------------
    3600 Yards

    6800 Yards for the day. I'll probably have one more double tomorrow, and maybe another early next week, then start shutting it down a little for my taper meet next weekend (11/13).

    Updated November 3rd, 2011 at 10:31 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Workout 11/3/11

    by , November 3rd, 2011 at 07:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u

    4 x 200 FR Pull with buoy 2:40

    4 x 200 IMO continuous
    - 50 kick,50 drill, 50 kick, 50 drill

    200 w/d

    (2200, 35 min)
    -----------

    I hopped into the pool at lunch time today for a short swim. I focused on shuffling a fast 50 through the swim (last one on first, 3rd on the 2nd, ect). I was able to hold 2:20-3 on all, and felt good.

    The next set was more of a kick set than anything, with some drills for technique. I went on 3:30. My drylands consisted of cleaning out the garage this afternoon ...

    I have signed up for the Greater Portland meet in two weeks, as well as the Saturday of the the NE scm champs at BU. Looking forward to some fast swimming before the new year and scy season starts up.
    Categories
    Swim Workouts
  17. Thursday, Nov. 3

    by , November 3rd, 2011 at 06:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    800 various

    10 x 50
    3 x free with paddles, kick, double arm torque drill
    50 EZ

    8 x 25 shooters
    work on DPK

    Speed Work:

    4 x burst 25s @ 1:00
    50 EZ

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly back, 24 low
    breast free, 25 high
    fly back, 24 flat-ish
    breast free, 26 mid
    fly, 23 high
    free, 23 low
    -- Dumb moment on free. Breathed into and out of the turn.

    100 EZ

    4 x 25 free w/paddles & parachute

    50 EZ

    Total: 3000


    Core Work:

    TRX hip bridge, 2 x 20
    TRX standing roll outs, 2 x 20
    TRX knee ins, 3 x 10
    TRX pendulum, 2 x 10
    (kinda hard to control)
    power wheel roll outs, 2 x 25
    bicycles, 2 x 50
    long arm crunches, 2 x 50
    push ups w/ one hand on med ball, 2 x10 both ways


    Stretching/Yoga/Foam Roller:

    20 minutes

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

    Woke up full of energy today! Especially after my 2 cups of coffee. Couldn't make it to Oak Marr b/c of mid-day dr. appt, but it appears that Speedo may still be dry anyway. Feel like I got in a kick ass sprint workout with some fast times. Quads are still burning, so I didn't do any of them kick (though my swims involve a lot of kicking). Had time later for a quick core workout. The suspended core exercises on the TRX are challenging, but I worry about my shoulder if I ramp up the reps.

    Chatted with my doc about sleep some today. He concurred with QBrain's statement that sleep patterns only shift one way -- later. Even if you have a concrete reason for wanting to shift to an earlier schedule, your brain still knows that your underlying preference is for more sleep/to sleep later. He also agreed with my sense that if you are a night owl, like me, you usually won't perform at your best in a morning race. How I wish we had more afternoon meets! But at least at NE Champs, I will be on a late am-late afternoon racing schedule.

    I also sent in my registration for USAS today. Won't go to many meets, but I'm hoping there might be a couple that fit my schedule. Maybe the Jan. Open? I haven't been registered since 2009 (when I actually swam the 200 LCM backstroke).


    Flip turn flaws: http://www.swimmingscience.net/2011/...urn-flaws.html

    Interesting track article:
    http://www.grantland.com/story/_/id/...-already-alive

    Updated November 3rd, 2011 at 09:06 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -11/04/11

    by , November 3rd, 2011 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 300 4:40 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :45
    1 X 100 swim

    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    4 X 25 fast-1 of each- :45
    Three rounds. Break 1 minute between rounds.

    4 X 200 3:00 2:50 2:40 2:30
    4 X 100 1:30 1:25 1:20 FAST
    Intervals change on each swim read left to right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  19. Felt Longer Than It Was

    by , November 3rd, 2011 at 12:48 PM (Year Three: The Road Back)
    Today's workout definitely felt longer than it was, but it was a great workout. Instead of descending within a given interval, the interval remained the same, but the distance increased. Personally, I found it much easier to increase my distance by swimming harder than to descend my times. It was originally written as a 2:00 interval, but the coach adjusted it to 2:15. For the two faster swimmers, he had them go 125, 150, and 175. Here's what we did:

    400 Warm-Up
    4 x 100 on 2:00, 1st 3 as Fist Drill, 4th as Free
    6 sets:
    - 1 x 100 Free on 2:15
    - 1 x 125 Free on 2:15
    - 1 x 150 Free on 2:15
    4 x 50 Kick on 1:00
    100 Cool-Down
    Total Yards - 3350


    If you're looking for a challenge, this is definitely one to do.... actually, I'll keep this one handy and do it again on one of my solo Saturday swims.


    Enjoy your swims today!
    Categories
    Swim Workouts
  20. Whale Watching

    Yesterday I got in a bonus swim at the beach. The water was chilly and wonderful, and even though it was a windless day there was some rolling surf. John and I took turns swimming so that there would always be someone on the beach to watch stuff. I swam a mile, then enjoyed some beach time while warming back up in the sun. It was a lovely way to spend the morning, and I’m hoping for more beach time this weekend.

    But today it was back to the pool. I swam at Riverbank, and Rondi and I had our own lane for most of the workout. When I was gathering my equipment this morning I spotted a red whale cut out of squishy kickboard material, so I brought him over to our lane and propped him up—our new mascot! (Not sure what his regular duties are at the pool, but I assume they have something to do with kids swim classes—although he’s too big to serve as a kickboard, and not big enough to support even a small child). After we’d provided our new friend Lev with every possible comfort and accessory (snorkel, pull-buoy, barnacle) it was time to get to work. I did my own thing for a bit, then adapted the last of Rondi’s set for myself. Here’s how it went:

    1000 lcm warmup (400s, 200k, 200p, 200 RIM)

    12 x 50 @ 1:00, done as 3 x (3 FR desc., 1 easy backstroke) [I discovered on this set that I cannot manage both bilateral breathing and counting strokes accurately. Sad.]

    400 FR @ 6:00 [5:59]
    3 x 100 FR/BK @ 2:00
    400 FR @ 6:00 [6:04]
    2 x 100 DR/K @ 2:15
    300 FR @ 4:30 [4:29]
    2 x 100 DR/K @ 2:15

    400 pull, alternating 100 w/ snorkel, 100 without

    Then with just a few minutes left I decided to do a quick fly set inspired by the whale. For all of the following I emphasized the upkick of my dolphin kick, making sure I was generating forward movement in both directions:

    100 FL kick on back w/ fins
    2 x 50 (25 fly swim fast, 25 easy swim) w/ fins
    2 x 50 (25 fly swim fast, 25 easy swim) w/o fins
    1 x 50 fly
    [I actually found it easier to maintain a strong upkick when I was not wearing fins.]

    150 easy warmdown

    Now that I’m back swimming regularly I’m feeling like I’ve lost some of my aerobic conditioning. That doesn’t surprise me, and I know how to fix it. It's always way more fun being in shape than getting in shape, though.
    Categories
    Uncategorized