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  1. February 1, 2011

    Warm-up (1400)
    4 x 100 - 50 free, 25 back, 25 breast
    100 drill
    4 X 100 free @ 1:50 (1:18 - 1:20)
    100 drill
    4 X 100 free @ 1:40 (1:17 - 1:20)

    Kicking (800 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 SDK on back w/fins @ :50 odds as fast a possible, even easy
    6 x 50 SDK w/fins & board @ :50 odds as fast a possible, even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim - 500 "square swim" (2100 set / 4300 total)
    Based on kristilynn's 1-26-12 workout

    1 x 500 @ 7:30 moderate pace (6:43)
    2 x 250 @ 3:45 faster pace than 500 (3:30, 3:29)
    4 x 125 @ 2:10 faster pace than 250s (1:39, 1:39, 1:38, 1:39)
    5 x 100 @ 1:30 faster pace than 125s (1:18, 1:17, CRAMP, 1:16, 1:15)
    100 easy

    Wrap-up (300 set / 4600 total)
    4 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 0,1
    100 easy

    * 4600 total *

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

    I didn't feel great during warmup and my core needs a lot of conditioning so the kicking really wiped me out, so I was surprised when the 500 started to feel fairly good after about 100 yards. It was nice to be able to descend the set.

    Updated February 1st, 2012 at 05:19 PM by eric.carlson

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -02/02/12

    by , February 1st, 2012 at 12:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 interval left, rounds 2&3 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:15
    8 x 25 sprint kick :45
    1 X 100 swim

    1 X 300 IM 5:00
    8 X 50 -2 of each- 1:00
    Two rounds. Short break between rounds.

    4 X 300
    #1: 4:30
    #2: 4:15
    #3: 4:00
    #4: fast

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  3. Progressing on Weds. 2/1/12

    by , February 1st, 2012 at 10:46 AM (The Labours of SwimStud)
    Warm up:

    400 choice
    4 x 50 @ 1:00-1:15, 8 SDKs off each wall
    4 x 25 overkick free, 1 breath @ :35-:45
    1 x 100 IM build, :05 rest @ 25s
    50 EZ

    Speed Sets:

    1 x 50 smooth DPS free @ 1:00-1:10
    2 x 25 build to sprint kick @ :50
    4 x 25 build to sprint free @ :50
    2 x 25 burst kick + cruise @ 1:00
    4 x 25 burst swim + cruise @ 1:00
    50 EZ

    2 x 50 smooth DPS free @ 1:00-1:10
    2 x 25 1 fast kick/1 EZ @ 1:00
    4 x 25 alternate fast stroke/EZ @ 1:00
    2 x 25 1 fast kick/1 EZ @ 1:00
    4 x 25 alternate fast stroke/EZ @ 1:00
    50 EZ
    1:00 rest

    2 x 50 smooth DPS free w/fins @ 1:00-1:10
    2 x 25 1 AFAP kick w/fins @ 1:00, EZ @ 1:30
    4 x 25 alternate AFAP free w/fins @ 1:00, EZ @ 1:30
    2 x 25 1 AFAP kick w/fins @ 1:00, EZ @ 1:30
    4 x 25 alternate AFAP free w/fins @ 1:00, EZ @ 1:30
    50 EZ
    1:00 rest

    2 x 50 smooth DPS free w/fins @ 1:00-1:10
    2 x 25 fast kick w/fins & parachute @ 1:30
    4 x 25 fast free w/paddles, fins & parachute @ 1:30
    2 x 25 fast kick w/fins & chute @ 1:30
    4 x 25 fast free w/paddles, fins & parachute @ 1:30

    I have figured out that my parachute is also a "double arm backstroker" magnate...

    400 EZ
    Categories
    Uncategorized
  4. 02.01.12 Wednesday workout

    by , February 1st, 2012 at 08:40 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Dave. Wore Nike jammer. No drag suit. Pool temp 83. First day of taper. Pretty much the same workout as yesterday except we only did about half of it.

    400 Warm up

    4 Times through:
    * 6 times through:
    ** 25 Easy free/25 hard stroke - 1:20
    ** 25 Easy stroke - :30
    * 50 Easy - 2:00
    * 2 x 25 Easy fly/25 hard fly - 1:30
    * 50 Easy
    First time through, I did fly for the stroke. 2nd and 3rd times were breaststroke. Last one was free.

    100 Cool down

    (3100 Total)
    Categories
    Swim Workouts
  5. Recovery Day? not for my lungs

    by , February 1st, 2012 at 07:41 AM (Mixing it up this year)
    Today was a recovery day but my lung capacity really took a beating. I mean that in an I know I need it kind of way.

    600 free
    4x25 scull
    3x(4x25 shooter w/fins) @:40 1=back 2=belly 3=rt side 4=lt side
    50EZ

    6x50@1:00 drill odds rt arm/lt arm fly, evens finger tip drag
    2x100@1:45 w/paddles DPS held 12 strokes per lap
    6x50@1:00 kick w/zoomers
    4x50@1:00 DPS w/paddles 2 breaths per 25 held 12/13 strokes per lap
    6x50@1:00 6-8 SDK's off each wall. I actually managed these yea!
    2x100@1:45 w/paddles DPS held 13 strokes per lap
    6x50@1:00 breast w/fins
    4x50@1:00 DPS w/paddles 2 breaths per 25 could only manager 2/3 breaths and 12 strokes per lap
    100 EZ

    Total 3150 yards
    Categories
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  6. More than good intentions--2K today

    by , February 1st, 2012 at 12:31 AM (Alex's swim journal)
    It takes more than just good intentions! I Almost didn't make it to the pool today, but am glad I did.

    After running around this evening with errands I arrived home feeling pretty tired and would have just said "eh, the ol' shoulder feels a little stiff anyway!" but I talked myself into going back out into the night and hitting the pool for even just a short swim... every little bit helps. I figured it wouldn't be spectacular, but a mile is a mile--it all counts.

    As it turns out, I ended up with 2k (2200 SCY) easy freestyle in 40 minutes. It was just what I needed to feel human again. Then rewarded myself with a few extra minutes in the sauna and steam rooms before they closed the joint down.

    January was a 45-mile month, my best since November.
    Categories
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  7. Workout 1/31/12:

    by , January 31st, 2012 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Not to exciting this morning ...

    200 FR/200 Back/200 IM drill

    400 Kick (200 flutter with board, 200 back)

    4 x 50 on 1:00 strong

    100 w/d
    (1300 yds/25 min)
    ------------------

    After earning my first official DQ as a master (in yesterdays OHS) and needing to go to a drug task force meeting before work, I hopped in quickly this am for a swim. Actually spent more time talking to Steve and Gail than anything else.

    Tomorrow another quick swim before work, then I'll be back to it full force Fri-Sun - hope to do the 3x300 at some point and try out the new Yingfa jammers I picked up.

    Updated January 31st, 2012 at 10:03 PM by rxleakem

    Categories
    Swim Workouts
  8. Sunshiney Day 1/31/12

    by , January 31st, 2012 at 08:06 PM (Workout Swimmer)
    Swam with the lunch bunch in the sunshine today. It was beautiful outside!! Sunny 72 degrees (interesting, since it was 27 degrees yesterday morning!)

    600 warm up (100 free 25 back/25 breast repeat)
    (Note - I did not call these sets - but I did modify them - the last 6 of the first set & the fly/free set they did all free)
    24 x 50 on :50 & 1:00
    6 swim, 6 pull no paddles, 6 kick, 6 breast/free
    12 x 50 on :50 fly/free w/zoomers
    12 x 50; 3 on :45, 1 on 1:00; 3 on :40, 1 on 1:00, 3 on :35, 1 on 1:00 - I only made 2 on the :35
    100 cool down

    Total: 3100 SCY

    **I have entered the Auburn Meet. Went to lunch bunch practice in hopes of checking with Hungry, who I thought was going to come as well. He says he is going to enter the "Sr. Games" in town on March 15th - which I will NOT enter - it's stupid & mostly leisure swimmers, held at 7pm on a Thursday night - you won't get any rest between events, and the competition is going to be questionable. I don't understand him. I am also planning on the St Pete meet at the end of March. I will be training through the Auburn meet & have entered 7 events, including the 100 free (gasp!) and 200 breast (groan!). Luckily my sweetie is coming to support me & he will be able to drive my tired little body back home!!
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  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/12

    by , January 31st, 2012 at 02:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 150 2:30
    2 X 100 1:30

    10 X 100 2:10
    50 kick/50 swim

    16 X 25 -fast- :30
    Break 1 minute after 8

    1 X 100 easy

    4 X 100 broken 4:00
    swim @ 100%, choice.
    Broken :10 @ 50

    1 X 100 easy

    3 X 500 Free 7:00
    #1 moderate
    #2 50 fast/50 easy
    #3 negative split

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  10. Tue Jan 31st, 2012, SCY

    by , January 31st, 2012 at 12:48 PM (Ande's Swimming Blog)
    Tue Jan 31st, 2012, SCY

    swam yesterday Noon - 1:15
    didn't blog
    missed warm up
    main set was 3 rounds of
    4 x 200 on 2:20
    felt fried from sunday
    didn't do so hot in it

    lower back's still hurts
    Been having tooth trouble, lower right side back molar
    & tomorrow I go in at 8:30 to get a lump removed from my right forearm
    might be out of the water for a few days afterwards

    Whitney Coached
    SCY UT Swim Center: Diving well & main pool north end
    dove in at 6:37ish
    wore Speedo endurance jammer
    trained with Mike Paul & Jim
    beside Tyler Todd, Max, & Kelly Williamson who just won the womens division of austin 1/2 marathon on Sunday

    started in Diving well

    Warm Up

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


    Main Set

    8 x 25 fl on 0:30 press out and dive each one

    5 x 100 on 1:10

    8 x 50 bk on 0:50 press out and dive each one

    5 x 100 on 1:10

    8 x 75 br on 1:20 press out and dive each one

    5 x 100 on 1:10

    3 min break. went to north end of main pool

    100 FR Fast
    went 53

    then went back to diving well & swam easy

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  11. 01.31.12 - Tuesday workout: Let the taper begin

    by , January 31st, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Wore my Nike jammer. Used a drag suit for part of the workout. Pool temp a reasonable 83. Pretty much beat ourselves up one last time before taper.
    SCY

    400 Warm up

    6 Times through:
    * 25 stroke/75 free - 1:20
    * 25 free - :30
    50 Easy - 2:00
    2 x 100 Fly - 1:30
    50 Easy
    Did this one with my drag suit on. Never made 2x100 flys w/ a drag suit on on 1:30. I can make one with no trouble but I always fall apart on the second. Looks like I'm learning to loaf a lot better.

    Short axis pain set
    5 Times through
    * 100 fly - 1:30
    * 100 breast - 1:30
    50 Easy
    No drag suit on this one. I did the first and last iterations 100 stroke. Middle ones I did 75 stroke/25 free. Breaststroke draft off of Roger helped a lot. Swimming in his fly wake didn't. Kind of a wash.

    2 Times through:
    * 6 Times through:
    ** 25 stroke/75 free - 1:20
    ** 25 free - :30
    * 50 Easy - 2:00
    * 2 x 100 Fly - 1:30
    * 50 Easy - 2:00

    3 Times through:
    * 100 IM - 1:20
    * 25 free - :30
    * 100 free - 1:20
    * 25 free - :30
    50 Easy - 2:00
    2 x 100 Fly - 1:30
    50 Easy - 2:00

    100 Cool down

    (5750 Total)

    Updated January 31st, 2012 at 03:26 PM by pmccoy

    Categories
    Swim Workouts
  12. Not really sure about these % of effort swims

    by , January 31st, 2012 at 07:38 AM (Mixing it up this year)
    I guess if you factor in the time you arre swimming and then fact you are not rested, are pushing off a wall or..... Then my swims might have been ok. They felt like the effort level but the times Stunk!

    300 free
    8x50@1:00 odds IM order drill evens 25 shooter +25EZ
    8x50@1:00 odds swim evens kick(1:10)
    50 EZ

    4x(5x50)@1:30 1=60% 2=70% 3=80% 4=90% 5=EZ
    Went :41,:38,:37,:36,:50,:40,:38,:37,:35,:50,:40,:38,36 ,:34,:51,:38,:37,:36,:34,:50
    100 EZ

    5x100@2:00 kick w/zoomers 1=1st 25 fast, 2=2nd 25 fast, 3=3rd25 fast, 4=4th 25 fast, 5=EZ
    250 EZ

    Total 3000 yards

    Did not get to the Tabata kick not enough time
    Categories
    Uncategorized
  13. It felt like an interval day...

    by , January 30th, 2012 at 11:31 PM (Alex's swim journal)
    ... or as Indiana Jones would say "I don't know. I'm making this up as I go."

    Here's the workout today (any resemblance to something a more competitive swimmer might actually do is purely coincidental... I'm seriously just making this up as I go):

    20 x 50 on 1:00 (slowly walked the times down from :48 to :40 and then around rep 6-7 started swimming under :40; probably had one :37, but most in the :38-:39 range, with a couple of :40s toward the end of the set).

    then w/ only 20 seconds rest I started my main set...

    2 x through
    4 x 200 free on 4:00
    200 breast, recovery swim, :20-:30 rest

    went 3:01, 3:03, 3:03, 3:06 on the first round of 200s and 3:04, 3:06, 3:06, 3:09 on second. The last couple of 200s were tough.

    cool down w/ 4 x 50 on 1:00, relaxed.

    3200 yards in 64 minutes, I accomplished my only real goal for the day going in, which was just to be gasping for air at the end of each rep and leave the pool feeling wiped out.

    The first few 200s I was managing to keep right around a :45-:46 per 50 pace--which felt super relaxed after doing around a dozen 50s in about :38! That is until I hit about the 125 mark on each rep... So maybe I've found my Monday workout. I'll try to add a set or two more of 200s over the next few weeks as I gauge my progress... hoping to see the 200 times drop and my relaxed, all-day pace inching down into the :40s.

    That's the plan for now... subject to change next Monday
    Categories
    Uncategorized
  14. Monday, January 30, 2012 6:00pm

    by , January 30th, 2012 at 11:09 PM (Fast Food Makes for Fast Swimming!)
    Well, after this weekend's homecoming for my son, he again returned back to the hospital after another flurry of seizures on Saturday morning and afternoon. His medication has now been upped again, and he's at approx. 70% of the medication range for his body size, so we can still go up if needed. Good thing is that we're now past 48 hours since his last dose of Ativan, and no seizures...so good news. The doctors and nurses are working well with us this time, and have no intentions of discharging us until WE ARE COMFORTABLE with Benjamin at home with us. This should be our last round in the hospital.

    And due to the extended hospital stay, I did not attend the USAS meet last weekend in Ellensburg. Oh well, I can do my 400 IM again at the LMSC Champs meet. Family is a higher priority, and while swimming is a nice relaxer from the action, attending a swim meet out of town is just out of the question! I also cancelled my other upcoming meet in Oregon in 2 weeks as well. I guess this means I'm "growing up".

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

    Tonight's swim:

    Warmup:
    3 x 100 Free @ 1:30 (1:10s)
    2 x 100 IM @ 1:30 (1:18s)
    3 x 100 Kick w/ board @ 2:00 (1:33s)
    2 x 100 Free Pull @ 1:25 (1:08s)
    ...not exactly at warmup pace, but oh well, I felt good.


    12 x 75 Free @ 1:05 (:48-:50s, with the final on a :46)
    • the added :05 of rest really helped me to bring times down quite a bit (I usually use the :55 or 1:00 interval)
    • the increased speed made it hurt more though!
    100 EZ Free

    20 x 25 Kick Fast w/ board @ :30 (:19-:21s)

    2 x 50 Free Pull @ :45
    2 x 50 Free Pull @ :40
    2 x 50 Free Pull @ :35

    4 x 50 Free @ :45 (:35s) stretch out

    1:00 rest

    1 x 100 Free Sprint from a push (went 56.2) the age group swim team coach timed me on his watch. This is the fastest I've gone in a practice in a long time.

    100 EZ
    ------------------
    3200 Yards
  15. Active Day at Work tells me its not long now...

    by , January 30th, 2012 at 08:08 PM (Nobody Special)
    * Shoulder doing much better. Did not need to take any meds for pain today. Right arm still has some pain.

    * Decided to give my duty coxn a break and got underway for helo ops today. Was out for nearly 4 hours and everything felt okay. Nice to be back on the water - now if I can just get back in the water everything will be perfect.

    * Still hoping to get back into the pool by the end of the week - but am not going to push it.
    Categories
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  16. Monday, Jan. 30

    by , January 30th, 2012 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    5 x 50 single arm fly @ 1:00
    6 x 25 shooters
    4 x 25 over kick free, no breath @ :35
    4 x 25 build free, no breath @ :45
    50 EZ

    Speed Sets:

    12 x 25 burst + cruise, various @ 1:00
    -- Had a noodler ask what on earth I was doing when I did back spin drill.
    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- very obese noodler in lane, felt obliged to kick to avoid either one of us getting injured
    -- flutter kick w/board, 10 low
    -- dolphin kick w/board, 10 flat-10 low
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1= breast, 28 mid
    -- noodler still there
    2-4 = fly, 23 low, 23 flat, 23 low
    -- noodler left!
    5 = breast, 28 mid
    -- another noodler joined

    No C/D

    Total: 2750

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

    Didn't have a lot of time today either with the kids out of school. And I forgot my equipment bag, so couldn't do anything fancy. Still feel like I got a solid speed workout in. Rushed out to take Lil Fort and a couple friends to see Hugo. Liked it, but Lil Fort insists on calling Hugo "Lady Trousers, Who Found Love in a Hopeless Place." Hoping I can get to yoga tomorrow.

    No headaches today! But I feel like I'm having left side breakdown -- trap/rhomboid/lats -- from not lifting. The body is like a house if cards. I may have to ramp up RC and scapular exercises. Can't tell you how thrilled I am by that prospect.

    Updated January 30th, 2012 at 06:31 PM by The Fortress

    Categories
    Swim Workouts
  17. Sun Jan 29th, 2012, SCY Went totally postal HR SWIM

    by , January 30th, 2012 at 04:26 PM (Ande's Swimming Blog)
    Sun Jan 29th, 2012, SCY Went totally postal HR SWIM

    SCY UT Swim Center: main pool north end
    noon - 1:15
    wore Speedo PRO jammer
    swam in lane 7, split it with Jim,
    beside Ed Coates in Lane 8, Larry in Lane 6, Tyler in Lane 5

    Warmed Up with 10 x 50 on 40 smooth

    the plan was to dive in at 12:10 but my goggle strap broke, so I asked for another minute then quickly fixed it and dove in at 12:11:00

    My wife Beth timed & counted using Tyler Blessing's Awesome (iphone/ipad/ipod) Postal APP

    Distance Laps Splits
    0050 :29.37 00:29.37
    0100 :31.79 01:01.16
    0150 :33.26 01:34.42
    0200 :32.50 02:06.92
    0250 :33.44 02:40.36
    0300 :32.84 03:13.20
    0350 :33.47 03:46.66
    0400 :33.04 04:19.71
    0450 :33.69 04:53.40
    0500 :33.70 05:27.10
    0550 :33.71 06:00.81
    0600 :32.90 06:33.71
    0650 :33.29 07:07.00
    0700 :33.36 07:40.36
    0750 :33.93 08:14.28
    0800 :33.37 08:47.66
    0850 :33.59 09:21.25
    0900 :33.48 09:54.73
    0950 :33.79 10:28.52
    1000 :33.36 11:01.88
    1050 :33.39 11:35.27
    1100 :33.46 12:08.74
    1150 :33.64 12:42.38
    1200 :33.57 13:15.94
    1250 :33.34 13:49.29
    1300 :33.37 14:22.66
    1350 :33.82 14:56.48
    1400 :33.21 15:29.69
    1450 :33.75 16:03.44
    1500 :33.22 16:36.66
    1550 :33.20 17:09.86
    1600 :33.47 17:43.33
    1650 :33.60 18:16.93
    1700 :33.71 18:50.64
    1750 :32.94 19:23.57
    1800 :33.37 19:56.95
    1850 :33.55 20:30.50
    1900 :34.05 21:04.55
    1950 :33.51 21:38.06
    2000 :34.92 22:12.98
    2050 :33.45 22:46.43
    2100 :33.63 23:20.06
    2150 :33.62 23:53.68
    2200 :33.92 24:27.60
    2250 :34.21 25:01.81
    2300 :33.98 25:35.79
    2350 :34.19 26:09.98
    2400 :34.15 26:44.13
    2450 :34.27 27:18.40
    2500 :34.30 27:52.69
    2550 :34.85 28:27.55
    2600 :34.03 29:01.58
    2650 :33.85 29:35.43
    2700 :34.83 30:10.26
    2750 :34.11 30:44.37
    2800 :34.88 31:19.25
    2850 :34.30 31:53.55
    2900 :33.86 32:27.41
    2950 :34.72 33:02.13
    3000 :34.75 33:36.88
    3050 :34.29 34:11.17
    3100 :34.28 34:45.45
    3150 :33.29 35:18.74
    3200 :35.36 35:54.10
    3250 :34.31 36:28.41
    3300 :34.23 37:02.64 18:45.71
    3350 :34.64 37:37.28
    3400 :33.80 38:11.08
    3450 :34.42 38:45.50
    3500 :34.18 39:19.68
    3550 :34.36 39:54.04 (stopped here & rested around 20 sec) (felt hot, pool was pretty warm)
    3600 :52.98 40:47.02
    3650 :33.35 41:20.37
    3700 :33.36 41:53.73
    3750 :34.65 42:28.38
    3800 :34.66 42:53.04
    3850 :34.65 43:37.69
    3900 :34.36 44:12.05
    3950 :34.04 44:46.09
    4000 :34.37 45:20.46
    4050 :34.37 45:54.83
    4100 :35.66 46:30.49
    4150 :34.52 47:05.01
    4200 :33.64 47:38.65
    4250 :33.53 48:12.18
    4300 :34.74 48:46.92
    4350 :33.92 49:20.84
    4400 :34.66 49:55.50
    4450 :34.43 50:29.93
    4500 :34.40 51:04.33
    4550 :34.78 51:39.11
    4600 :35.25 52:14.35
    4650 :33.19 52:47.55
    4700 :34.34 53:21.88
    4750 :34.18 53:56.07
    4800 :34.05 54:30.12
    4850 :34.09 55:04.20
    4900 :33.63 55:37.84
    4950 :33.92 56:11.76 19:09.12
    5000 :34.33 56:46.08
    5050 :33.74 57:19.83
    5100 :32.98 57:52.80
    5150 :34.03 58:26.84
    5200 :34.10 59:00.93
    5250 :34.60 59:35.54
    5290 total (estimated)

    Updated January 30th, 2012 at 04:32 PM by ande

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/12

    by , January 30th, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 300 4:40
    4 X 100 1:40
    1 X 250 3:40
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 200 kick 4:30
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 200-50 stroke/50 free- 3:30
    4 X 25 stroke-fast- :45
    Four rounds. Break 1 minute between rounds.
    Round 1: Fly
    Round 2: Back
    Round 3: Breast
    Round 4: Choice(no free)

    1 X 100 easy swim

    10 X 100 free
    #1 on 1:45
    #2-#10 on 1:15
    This set was posted last week but we had lightning and could not complete it.

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  19. Recovery Day

    by , January 30th, 2012 at 01:55 PM (The Labours of SwimStud)
    I felt like I had been hit by a truck this morning. A spotty night of sleep (I should have taken advil) left me uwilling to go to an early swim. So I opted to swim at work in the 20 yard pool...temp was about 85-86 but for a soothing recovery it was fine. This is straight off of Fort's thread her 25yard pool based workout was for 3150. I was happy to just do about 2500 today.


    Warm up:

    600 choice
    4 x 20scull
    3 x (4 x 20 shooter w/fins) @ :35-:40
    1 = back
    2 = belly
    3 = right side
    4 = left side
    50 EZ

    Main Sets:

    6 x 40 drill @ 1:00
    2 x 80 DPS free w/paddles @ 2:00

    6 x 40 kick @ 1:00
    4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

    6 x 40 6-10 SDK off each wall @ 1:00
    2 x 80 DPS free w/paddles @ 2:00

    6 x 40 breast w/fins
    4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

    80 EZ

    Total: 2520
    Categories
    Uncategorized
  20. January 30, 2012

    Warm-up (1400)
    4 X 100 free @ 1:50
    4 X 50 free descend @ :50
    200 drill
    4 X 100 free @ 1:40
    4 X 50 free descend @ :50

    Test Set (1150 / 2550 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (3:56, 3:54, 3:59 (CRAMPS))
    3 x 50 recovery @ :50, :55, 1:00

    Kicking (1200 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 underwater SDK w/fins @ :45

    Stroke Set (500 set / 4250 total)
    2 x
    • 1 x 25 @ :30 fly
    • 2 x 25 @ :30 back
    • 3 x 25 @ :30 breast
    • 4 x 25 @ :25 free


    Wrap-up (350 set / 4600 total)
    5 x 50 hypoxic @ :30 rest
    breaths taken per 25 - 1: 0,1 2: 1,1 3: 0,1 4: 0,1
    100 easy


    *4600 total*

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

    The first 300 felt good, the second was harder but felt OK, and the third sucked.

    I burst out laughing after the first 25 fly because it was so appallingly bad, I just couldn't get my arms out of the water.
    Categories
    Swim Workouts