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  1. 10.6.2011 Thursday Workout

    by , October 6th, 2011 at 09:30 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Each had our own lane. Pool temp about 82. No drag suit.

    Pretty challenging set. I can usually make a 1:05 without too much trouble but I need some rest before I do it. The 100 IM on 1:25 just didn't leave me enough. Both times I came in about 1:20 on the last IM and 1:07 on the 100 fr. Felt good through 75 yards and then I felt the lactic acid seeping into my arms. The last 25 yards suddenly got really long and I felt like I was going nowhere but putting in maximum effort to do it.

    500 Warm up

    2 Times through
    * 100 k - 2:00, 100 IM - 1:40, 100 fr - 1:20
    * 25 fly - :40, 50 Pull - :40, 25 fly - :40
    * 100 k - 1:55, 100 IM - 1:35, 100 fr - 1:15
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40
    * 100 k - 1:50, 100 IM - 1:30, 100 fr - 1:10
    * 25 br - :40, 50 Pull - :40, 25 br - :40
    * 100 k - 1:45, 100 IM - 1:25, 100 fr - 1:05
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40

    200 Cool down

    (3900 total)
    Swim Workouts
  2. Going thru the motions, swimming is my only release

    by , October 6th, 2011 at 07:37 AM (Mixing it up this year)
    I just could not get motivated to do much of anything except laps

    10x100@1:45 Free last lap straight arm drill
    500 kick w/fins every 3rd 25 fast alt by 100 free/fly
    2x500@8:00 Free w/paddles & bouy by 25 breath every 2, 3, 4, 5 strokes the 5's were a challenge for me
    5x100 #1 fly drill, #2 breast kick, #3 breast drill, #4 back drill, #5 free easy the drills were choice and I mixed them up

    Total 3000 yards
  3. Workout 10/05/11

    by , October 5th, 2011 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    600 w/u (200 FR, Bk, FL/BR drill)

    2 x 500 FR on 6:45
    1st= Pull (went 6:16)
    2nd= Swim (went 6:26)
    (25 dps/25 fast, 50 dps/50 fast, 75 dps/75 fast, 100 dps/100 fast)

    5 x 100 IM continuous
    (drill, swim, drill, fast), Shuffle thru IM order

    4 x 125 on 2:15
    (75 kick on 1:30, 50 fast swim on :45)

    10 x 50 Stroke work continuous

    200 junk w/d

    (3300 yd total)

    Spent the day in the garden helping my beloved with some projects, including a path way between the plants and the grapes. Roto-tilling chilling.

    In a 500 mood tonight, and saw some other folks on blogs doing the ez/fast alternation, so I gave it a shot. The second one was tough, and I felt as bad as the time indicates.

    On the 125's, I was able to hold :29, :31: :30 on the free and :36 on back. The stroke work went well, and I tried some single arm FR drills with my other arm at my side - killer.

    I have been scrolling through the blogs to get ideas for building up for NE Champs in March. keep up the good work, people - I'm counting on some good ideas from you all.

    Oh, and my new motorcycle helmet came in today. Perhaps a long ride is in order tomorrow while the sun is out and temps are a bit warmer (before an evening swim, of course).
    Swim Workouts
  4. Wed., Oct. 5

    by , October 5th, 2011 at 08:02 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    10 x 25 shooters on back w/MF

    Main Sets:

    3 x (3 x 50)
    1 = free w/paddles
    2 = torque drill w/paddles
    3 = burst free + cruise

    5 x 30s
    dive from side + dolphin kick @ 100 pace to 15 & cruise back
    (11 kicks)

    5 x (100 broken fly w/fins + 50 EZ)
    -- broken at 25 for :10
    -- just cruised

    8 x 50 backstroke w/fins @ :45

    50 EZ

    8 x 25 w/paddles and parachute

    50 EZ

    Total: 2900


    Had nuthin today, and I knew it right away. I guess I'm still tired from that lactate set and yesterday's workouts. Had planned on a speed workout, but bagged it. Also have some slight strain in my left quad that prevented me from kicking fast. This is about as close as I get to "phone-ing it in." But I tried to do a few useful things. In retrospect, I should just have gone to yoga today. I considered it tonight, but decided a second workout may not be too bright. I'm planning on both yoga and my team practice tomorrow.

    Updated October 6th, 2011 at 04:15 PM by The Fortress

    Swim Workouts
  5. Wednesday, 10/5/11

    by , October 5th, 2011 at 02:32 PM (A comfort swimmer's guide to easy swimming)
    I felt really great today and swim went really well.

    Warm up (800)
    200 swim - 200 kick
    200 swim - 200 drill
    - kicked with board & snorkel
    - drills were 1 arm and fist, free & back

    Swim Set #1 (500)
    10 x 50
    1/1:00 smooth - 1/50 strong
    1/1:00 smooth - 2/50 strong
    1/1:00 smooth - 3/50 strong
    1/1:00 smooth)
    - all backstoke; 45-50 on smooth ones, 40-41 on strong ones

    Swim Set #2 (1000)
    Negative split each swim:
    400/40sr - 5:45 (3:00-2:45)
    300/30sr - 4:10 (2:10-2:00)
    200/20sr - 2:45 (1:25-1:20)
    100 - 1:17

    Swim Set #3 (600)
    With Fins:
    12 x 50/1:30 FAST - choice
    - rotated fly-back-free;
    - fly and back 33-34, free 30-31. Swam faster ones at end of set!

    Warm down
    200 easy free and back

    Total: 3100 yards
  6. Sarasota Y Sharks Masters 5:30 AM Workout -10/06/11

    by , October 5th, 2011 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 400 kick-50 moderate/50 fast-
    1 X 100 swim

    2 X 75 1:20
    2 X 50 1:00
    4 x 25 -fast- :50
    Four rounds, one round of each IM order.
    Short break between rounds

    1 X 300 4:30 4:00
    4 X 100 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  7. Off the Blocks!

    by , October 5th, 2011 at 11:35 AM (Year Three: The Road Back)
    With our meet coming up fast, we switched to the main pool in order to utilize the blocks. YAY! I love starting with the blocks - nothing like taking :02 off a 50 from just doing a good start. Today's swim left me feeling more confident about my starts (not necessarily about my swimming......). Here's what we did:

    400 Warm-Up
    4 x 75 Kick on 1:30, 1>4
    4 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 4 x 25 Build on :30
    - 4 x 50 Fast on 1:15 (went from blocks - did mainly free, some fly, some back)
    - 2 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3200

    On the fourth round, I concentrated on back starts - mine have been notoriously bad. I did a back block start for the drill/swims even. When I came up from my second "attempt" laughing, the coach decided to simply sit on my block and critique each one. By the end of 8 starts, my back was a bit red , but the starts were getting better - not too deep, but also not the massive smack on my shoulders. So.... we'll see how that one goes on Saturday. Here's hoping....

    The plan for tomorrow and Friday is to back off a bit in practice to be "fresher" for Saturday. Sometimes it works; sometimes it doesn't.

    Regardless of how Saturday goes, there should be a number of swimmers there from my team and I'm looking forward to being part of it.

    Enjoy your swims today!
    Swim Workouts
  8. 10-05-11 Wednesday workout

    by , October 5th, 2011 at 10:28 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool warming but still around 81. No drag suit.

    450 Warm up

    6 Times through
    * 125 fr - 1:30
    * 75 fl/bk/br - 1:30
    50 Easy

    125s weren't so bad but the last thing I wanted to do after a fast 125 was fly. Kent led the lane and did 125 fr/100 IM. When he started at the opposite end, I started 5 seconds early to keep him from running me over which really was not much of an issue.

    3 Times through
    * 100 fr - 1:30
    * 100 fly - 1:30
    * 100 fr - 1:30
    * 100 kick - 1:30
    50 Easy

    Not too bad but I struggle with the 100 fly. I actually swam 100 br kick (1:25-1:27) faster than I did 100 fly (1:26-1:29). Kent did 6 x 100 fr/125 fly and struggled at times which ended up mixing up our send-offs some. It all worked out in the end.

    200 IM/200 Free - 6:00
    250 IM/150 Free - 6:00 (Added 50 br)
    300 IM/100 Free - 6:00 (Added 50 bk/50 br)
    400 IM - 6:00 (5:45)

    My plan was to swap 100 free for 50 bk and 50 br on # 2 and then swim the last two as full 400 IMs. On the first one I came in around 5:40 and realized I wasn't going to have enough rest to maintain my original plan so I just added 50 stroke at a time. 5:45 wasn't too bad considering how tired I was after the previous 1200 yards. My splits were fly/back - 3:05, br - 1:27, fr - 1:13. Still have a big negative spit on my IM (-:20) most of which is my horrid back stroke.

    200 Cool down

    (4750 total)
  9. Ankle hurts when I extend it for kicking. 10/5/11

    by , October 5th, 2011 at 10:28 AM (The Labours of SwimStud)
    So I figured out extending my foot is aggravating my ankle. I think I'll have to keep working on stretching and doesn't hurt otherwise.

    Anyway today...

    Warm Up
    600 Free
    5 x 100 K 3:00 moderate
    1 x 100 EZ

    Twice through:
    200 Fin Kick working on ankle mobility
    1 x 200
    2 x 100
    4 x 50
    8 x 25
    Did it IM/IMO first run then free. Intervals for IM were 4:00, 2:00, 1:00, :30.
    For FREE I did 3:30, 1:45, :50 and :25
    I actually felt good on both sets and got through this with the kind of effort and recovery between sends that I wanted.

    500 Fin Kick FR/FLY by 50


    300 FR
  10. Worthless Wednesday

    by , October 5th, 2011 at 10:19 AM (Random Nonsense)
    Geek might have it for this one. I don't know what I accomplished today, and I am pretty good at spin.

    Team Practice SCY
    Warm up
    - 450 swim
    - 300 kick w/ fins
    - 200 back
    -- all with fins on :45
    - repeat twice
    - 3x50 heads up kick
    - 3x50 catchup drill
    Main Set
    - 5x200 50 back 150 free on 3:00 (~2:23)
    -- swam the 150s build, strong, fast
    -- need to integrate my kick better
    -- need to integrate my kick at all would be more honest
    - 10x50 free on :45
    - times all over the place between 31 and 35, no pattern
    Cool down
    - 100 ez

    I worked the 200s, but it is tough to tell how hard without more meaningful times. Josh did IM order for the first 50, so there wasn't much competition. My fastest time was when he did breast and I ended up with a huge lead going into the 150s which surprised me, I thought trying to catch him would have been faster. My times only varied +/- 2s.

    My 50s sucked. Josh had to get out, and there was no self-motivation to work the set. The set was supposed to be pull and in retrospect, I should have pulled.
  11. Too tired! Need to fine tune it!

    by , October 5th, 2011 at 10:15 AM (Chowmi's Blog)
    Yesterday I swam on my own. I was determined to get in a few sets*** which I can't do with the team around.

    Baylor Fitness Center
    on my own; before noon workout

    400 warm up

    Chowmi's "conditioning" set 'o the day:
    4 x 50's on the 45 free
    4 x 50's on the 50/55 IM stroke/free

    ***Enough of that, so now, let's get to the meaty bits!

    8 x 25 UW with fins
    odd on back; even fly/free on tummy

    4 x 25's with fins
    100% legs, increase % arms

    ***4 x 25 with swim cord
    return as 12.5 fast back/easy
    (Needed the entire lane)

    6 x 25's
    1, 3 from dive 1/2 fast
    2, 4, 5 easy
    6 fast with fins

    Easy 50 bits in between sets

    Bonus: 30 minutes talked with coach Bobby, who wasn't coaching and didn't really feel like swimming. Re: Getting to 23.99/Main themes: easiest pickins for .2 seconds and targeted sets, approaches to workouts, and recovery, game plan for each swim meet thru December.

    The End


    RE: 25 UW on back???? I don't have trouble holding my breath, but I can't seem to regulate the air-blowing-out-the-nose and head position on the back???? It is so distracting I know it slows me down. Also, to avoid hand-crashing and pre-arthritic-hand-saving, I have to come up and stop short of the wall. I think I need a nose clip. I had one. It was clear. The case is in my dresser. And that stupid clear clip is...drumroll please on the joke, probably right in front of my nose....mocking me in all it's clearness.

    I was actually too tired yesterday. And very tight. I did leg lunges on the lunge slide in the gym yesterday, and a fast circuit of test-your-strength on various equipment for fun. Like, do 3 pull ups, 5 dips, and leg machine exercises then repeat quickly (or rather, when the machines opened up). It was fun, and very rewarding to note that:


    However, that was 2 days of drylands so I was more tired than I "should" have been to really attack the cords, which was my main focus.

    I'm going to start really targeting ONE workout a week where I get in the MAIN training swim set. Really hit it hard.

    1. Cords

    2. The "4 x 100's": I talked about there before; like 100 straight, 4 x 25's broken 5-10 secs, at race pace

    3. "Conditioning set" 4 x 50's on 45, 40, 37.5, 35 challenge and continue fast even if you miss interval.

    4. "The back half 50": This is a critical training set for me. Do x number of 50's on 1:15 or more. Split as 20 secs on 1st 25, then SPRINT 20 meters (or vary the distance). The key is that you aren't going easy on the 1st 25. You have to work it, and then still bring it home on the 2nd 25. Anyone can do a 25 fast. You don't even have to be in shape and still go about the same speed. BUT 1 TO 1.5 SECONDS DURING THE END OF THE 2ND 25 IS ABSOLUTELY CRITICAL. For me, it's a critical component between going 23.99 and 24 low. How many times have you heard someone tell you...."You were heading for xxxx until you reached the flags!"

    So in the next weeks, I want to get in #4 set and #3 set, then reconsider sets.

    The party was a huge hit. It was great to see everyone.
  12. Wednesday, Oct. 5, 2011 5:00am

    by , October 5th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    It was another one of those mornings. Tired, didn't want to be in the pool, and even after warmup I didn't feel like doing anything, but pushed onward anyway. The day got better later.

    300 Free
    200 Free Pull
    4 x 50 Kick w/ board @ 1:00
    400 IM Drill

    for 5 minutes

    16 x 100 Free @ 1:20 just swim them. held 1:08-1:10s
    This got me warmed up and more in the mood to swim, but most of my hour was used up by now.

    1 x 500 Free Pull, push it a little, dodging 2 others in the lane. (went 5:38)

    4 x 75 FAST IM - no Free @ 1:10 (went :50-:53) I had three people behind me doing freestyle so it forced me to sprint these. Felt good though but now time to get out

    3500 Yards
  13. Still a little sore but subsiding some

    by , October 5th, 2011 at 07:30 AM (Mixing it up this year)
    Maybe by this weekend I'll be ready to race in the COLD air.

    5x200@3:30 Free #2 pull #4 kick (didn't make interval here)
    500 Free kick w/fins every 3rd 25 fly
    5x100@1:30 w/paddles & bouy as 50 free/50 back
    10x50@1:05 Free w/snorkle as 25 kick/25 swim
    4x50 from block 20 yard sprints then easy free
    300 Free easy

    total 3000 yards
  14. Whetter

    by , October 4th, 2011 at 09:23 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    As in appetite whetting.

    I've been a taciturn vlogger of late, the consequence, in large part, of having to finish some articles to pay my indentured servant's burdens to the overloads who own me.

    One such article is for AARP: The Magazine, a periodical I fear I am way too old to be writing for.

    Gerontologists divide the Golden Years into four rough quadrants:

    Young Old
    Middle Old
    Old Old
    Walking Dead of Maui Taui

    The latter, of course, is more a state of mind than a chronological condition.

    Most people don't recognize it, but I can assure you, we who fall into this category recognize each other.

    Largely by smell.

    But enough shilly shallying. The topic of the article I just finished the first draft of is tendinosis, the affliction that characterizes many of the most common chronic sports injuries, from Swimmer's Shoulder and Tennis Elbow, to Runner's Knee and Achilles Heel.

    As a frequent sufferer of SS and TE, I made a trek to see an excellent doctor at UPMC's Rehabilitation Institute, a fellow with his MD in physiatry (or physical medicine) and his Ph.D. in anatomy.

    Eventually, when my article appears, I will include a link to it so that those of you who are not yet Young, Middle, or Old Old, or Walking Dead of Maui Taui, can access it without an AARP card.

    But for now, and as indicated earlier, as a way of whetting your appetite, let me just publish four ultrasound images of my right elbow, right shoulder (Supraspinatus tendon, i.e., the rotator cuff most likely to wear and tear from swimming), my left shoulder, and finally my twin brother John's notion of what really causes Swimmer's Shoulder.

    In an upcoming vlog, I shall wax at length as to why these images are, in fact, so fascinatingly paradoxical.

    And on this note, I ask you all to now begin whetting yourselves.

    Thank you.

    My right elbow, which throbs riotously on my many mis-hit one-handed backhands as well as my second (usually slice) serves. The doctor-anatomist assured me he could see no evidence of structural damage.

    My right shoulder. I am right handed, do much more with this arm than the other one, including playing tennis and--in the old days--breaking my falls when, as a frequent inebriate, I followed the drunkard's path.

    This shoulder does show signs of a small, partial tear in the supraspinitus, though the good doctor was quick to add that such a condition is more rule than exception in active fellows my age (59 as on Sept. 24; FINA 60 on Jan. 1).

    My left shoulder, with RC so perfectly in tact the doctor described it as "pristine"--the kind of supraspinitus tendon most commonly seen in Tarzan-like specimens in their teenage years.

    Finally, my twin brother John's concept of what kind of abuse would have to happen to my left shoulder to convert it into the sad shape of my right one. John is not a doctor. I'm not one either, not exactly. But I have seen plenty of oddities in my decades of fake clinical practice and know-it-all blowhardery based on five minutes of Googling Medline.

    I have never seen a tiny digging fat man shoveling away at a pristine supraspinitus.

    But I cannot rule out the possibility.

    Oh, I almost forgot.

    Here's the paradox I invite you all to ponder.

    It's my left shoulder that hurts when I swim.

    The right one feels fine.

    Updated October 4th, 2011 at 09:31 PM by jim thornton

  15. Tuesday, Oct. 4

    by , October 4th, 2011 at 08:24 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 20
    leg extension, 80 x 5 x 10
    assisted dips (20 lb assist), 15, 13, 14, 12
    back extensions w/plate, 25 x 3 x 15
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10

    stretching & foam roller, 20 minutes

    -- Think I did something else, but can't remember ... Making good progress on the 20 rep hi rows -- up 20 pounds since I re-started drylands. And doing more dips. I'm generally so much stronger at pulling than pushing that these were hard for me at first. Shoulders are tired tonight.


    Just did a recovery swim after yesterday's brutal set. Quads still burning from that. Planning a speed workout for tomorrow.

    Warm up:

    600 various


    20 x 50 drills
    5 of each stroke:
    chest press fly
    backstroke with turtles
    russian breast
    free w/paddles

    7-8 starts from side working on clean entries

    4 x 150 w/paddles
    50 scull + 50 back kick + 50 free

    50 EZ

    Total: 2250


    So after NHS induction last night, Teen Fort was whisked away and asked to another Homecoming dance. (She went with a friend to her own school's homecoming and guy #2 has been in hot pursuit for awhile.) See pic below. What I'm wondering is (1) why kids now seem to have such elaborate rituals for asking people to dances (candles?), and (2) isn't it per se unreasonable for me to have to go homecoming dress shopping again?

    And I'm mulling over my entries for the Sprint Classic: My main goal this meet is to break the NR in the 50 back, which is 28.7. I'm inclined to swim the 50 back and 50 fly and the 4 25s (same line up as last year). This year The Battle of the True Drop Dead Sprinters is going to be scored by aggregate time. I had been planning on the 100 back a couple months ago instead of the 50 fly, but don't feel I'm ready to bust out a great one yet without more training and a real taper. But I may sign up for the 100 back in case I need a do-over in the 50 back or if I feel great and want to give it a whirl.

    Updated October 4th, 2011 at 08:37 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
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  16. Tue Oct 4th, 2011 SCY

    by , October 4th, 2011 at 04:22 PM (Ande's Swimming Blog)
    Tue Oct 4th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore Jammer
    swam with mike & James
    beside Tyler, Todd, chris & paul

    assigned 3 x 300
    did 2 x 300

    Main SET: scy

    4 rounds (one each stroke) of:
    odds 75%, evens 90 - 95%
    2 x 025 on 20 sec rest
    2 x 050 on 20 sec rest
    2 x 075 on 20 sec rest
    2 x 100 on 20 sec rest
    400 fr done 75 fr 75%, 25 stroke strong

    (can't remember)

    did a few 25's
    easy / fast

    25 fly fast, whit timed went 10.9, todd said, I've seen you kick faster.

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Swim Workouts
  17. A Distance / IM Mix

    by , October 4th, 2011 at 01:58 PM (Year Three: The Road Back)
    Today's workout was written as a distance (pace) workout mixed with IM. As my shoulder was hurting, I substituted most of the IM with kicking, so I could focus on maintaining pace in the freestyle swims. Having never competed anything longer than a 200 Free (and then only rarely), I am looking at my first 800 Free in competition the end of this month (assuming my daughter's high school cross country team does NOT make the state finals - if so, then no swim meet for me as they are on the same day). So.... that being said, here's what we did:

    400 Warm-Up
    1 x 200 on 4:00 Kick - descend by 50's
    1 x 450 Free on 7:30
    1 x 100 IM on 2:05
    1 x 400 Free on 6:40
    1 x 100 IM on 2:00
    1 x 350 Free on 5:50
    1 x 100 Kick on 1:55
    1 x 300 Free on 5:00
    1 x 100 Kick on 1:50
    1 x 250 Free on 4:10
    1 x 100 Kick on 1:45
    1 x 200 Free on 3:20
    1 x 100 Kick on 1:40
    1 x 150 Free on 2:30
    1 x 100 Kick on 1:35
    1 x 100 Free on 1:40
    1 x 100 Kick on 1:30
    300 Cool-Down
    Total Yards - 3900

    If you want to do this one, be warned. It's pretty brutal. It was actually written starting at the 100s and working up to the 450s, but we decided to swim the other way around so we needed to be swimming hard at the end of the workout to make the intervals instead of lolly-gagging through the 400 and 450 free.

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/11

    by , October 4th, 2011 at 01:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:10 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X {6 X 50 free 1:10
    1/2: moderate
    3/4: build
    5/6: fast

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    10 X 150 2:30
    1-3: 100 moderate/50 fast (all free)
    4-6: 50 stroke/100 free
    7-9: 100 IM/50 free
    #10 All free: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Tuesday, 10/4/11

    by , October 4th, 2011 at 12:00 PM (A comfort swimmer's guide to easy swimming)
    Good swim this morning! Felt pretty good.

    Warm up (900)
    100 free/200 IM kick/100 free/200 IM drill/100 free
    8 x 25 Choice 4/30 - 3/25 - 2/20 - 1/15
    - did the first 7 backstroke, then free on the rest

    Main Set (1100)
    4 x 100/1:40 - 4th 100 FAST
    - free; went 1:15 on fast one, 1:19 on the others.
    - extra 50 sec rest
    4 x 75/1:20 - 4th 75 fast
    - back; 1:01 on fast one, 1:06 on the rest.
    - extra 40 sec rest
    4 x 50/50 - 4th 50 fast
    - free; 35 on fast one, 38 on rest.
    - extra 40 sec rest
    8 x 25/30 every 4th 25 FAST
    - back; 17 on fast ones, 20 on rest

    Kick (750) 20 sec rest after each
    250 - w/board and snorkel, went 5:10
    200 - on back, went 4:10
    150 - w/board and snorkel, went 3:10
    100 - on back, went 2:03
    50 - w/board and snorkel, went :55

    Warm down
    200 easy free and back

    Total: 2950 yards

    Updated October 4th, 2011 at 12:07 PM by poolraat

  20. Tuesday workout

    by , October 4th, 2011 at 10:49 AM (Pete's swim blog)
    Swam in my own lane next to Dave and Dave. Pool temp still @ 80. No drag suit.

    Boiler being broken was just a rumor. Pool was cooled for a swim meet and is expected to get back to the mid-upper 80s again. Pool manager says he will keep it at 84 but that never really happens. Pain today was rough. Can't really blame the "soccer injury" for this one. I think I'm just sore from the 700 pull yesterday. I think I held 1:10-1:12 on that which is probably a bit more than my shoulders are used to. Kind of took it easy today. Made some moderate effort on the 400 IM and some of the 50s at the end. Speed was good but I felt lots of soreness all the way through it.


    500 Warm up

    400 fr - 6:00
    300 - 5:15 (3 x 50 stroke/50 kick)
    200 IM - 3:15 (100 IM/100fr)
    100 Fly - 1:30
    100 Free - 1:30
    200 IM - 3:15 (100 IM/100fr)
    300 - 5:15 (3 x 50 stroke/50 kick)
    400 IM Timed (5:38)

    100 Easy

    4 x 50 - :45 Stroke/Free IM Order
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 Stroke/Free IM Order
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 Stroke/Free IM Order

    150 Cool down

    (3750 total)