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  1. Worn out & tired but still kicking

    by , May 19th, 2011 at 10:49 AM (Pete's swim blog)
    Lots of yardage this week is slowly wearing on me. The 100s on 1:15 were a bit too fast for me. Made two, missed the third (did a 50 easy) and made the last three. On the 1:20s, I fell behind a few seconds but was able to make it up. I think I'm just tired.

    SCY

    400 Warm up

    8 x 100 - 1:45 Kick
    * 1, 2 - Br
    * 3, 4 - Fl/Br
    * 5, 6 - Fr/Br
    * 7, 8 - Bk/Swim
    4 x 50 - :50 Stroke Descend

    6 x 100 - 1:15
    100 Easy

    10 x 100 - 1:20
    2 x 100 - 1:45 Kick

    10 x 100 - 1:30 Up/Down Kick
    100 Cool Down

    (4400 Total)
    Categories
    Swim Workouts
  2. Fun workout with team

    This morning I swam with TNYA at John Jay College. I hadnít swum with this team in a couple of weeks, so it was great to see everyone and catch up. Hereís what we did:

    700 scy warmup

    300 FR @ 4:00
    2 x 200 IM @ 3:15
    3 x 100 FR @ 1:25
    4 x 50 IM order @ :50

    2 x 200 FR @ 2:50
    3 x 100 IM @ 1:40
    4 x 50 FR @ :40

    3 x 100 FR @ 1:15 [09, 11, 08, wanted to hold <10s but swam too leisurely on the second one]
    4 x 50 ST easy @ 1:10
    We had 2 lanes on the same interval for the last part of this set. When we got to the 100s on 1:15, the guy leading the lane next over said ďJanet Iím totally pacing these 100s off you!Ē He then proceeded to go approximately 03-09-13. Kids.

    50 easy

    6 x 100 pull @ 1:40, 1:35, 1:30, 1:25, 1:20, 1:15

    100 K @ 2:00
    75k / 25s @ 1:50
    50k / 50s @ 1:40
    25k / 75s @ 1:30
    100 swim

    50 wd
    Categories
    Uncategorized
  3. Another 3000 meter workout

    by , May 19th, 2011 at 08:28 AM (Mixing it up this year)
    Got a late start today, had to take out the dogs, get gas which I got at $3.58 the lowest I have seen around here in a long time.

    Still dealing with some soreness after using my compex unit this week. I'll have to use the recovery setting today to see if I can losen up my neck and back.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    10x100@1:50 as 50 free/50 back w/paddles & a 6 beat kick! Yes I did this but it was more pitiful than powerful.
    300 Free w/snorkle and 4 beat kick minimum
    200 Free EASY

    Total 3000 meters
    Categories
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  4. DOUBLE Wed May 18th, 2011

    by , May 18th, 2011 at 11:36 PM (Ande's Swimming Blog)
    DOUBLE Wed May 18th, 2011

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    Bess Coached
    UT, main pool LCM
    noon to 1:15 dove in 12:05ish
    wore speedo pro jammer
    swam with liz & laura
    beside jim & larry


    WARM UP LCM
    did easy 50's


    Main SET:

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    1:00
    50 easy
    did: 4 rounds of
    200 easy
    200 skip
    get out walk to other end
    wait for an opening in my lane to sprint

    1) 50 fl 27
    2) 50 bk 27 (roll start dive)
    3) 50 br 34
    4) 50 fr 26.5 (easy speed)

    skipped 50's & rested 10 minutes

    50 Fr FAST
    went 25.4

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  5. Coming Up Short of Time For Me! Boooo!

    by , May 18th, 2011 at 11:30 PM (Swimming, Life, and Other Stuff!)
    May sucks for teachers! I arrived at work this morning at 6:45 a.m., arrived home tonight at 7:30 p.m. I have too many things to do and can't start working on it till the students leave at 3:30.
    1 more week like this and it should get better. Still it equals no workout for 2 days in a row.

    On a great note I just found out I am the Lifeguarding/Swimming Teacher for Freshman Summer School PE! This is great! I'll get to be in the pool all morning, no 4 hour shifts in the sunny, hot, astro-turf rubber field! Last summer I thought I was going to have a heat stroke, seriously!!

    Okay, enough venting! I think I'll retire to bed and possibly get up at 4:45 so I can squeeze a swim in before work.
    Categories
    Uncategorized
  6. Wed May 18th, 2011 LCM & scy

    by , May 18th, 2011 at 11:26 PM (Ande's Swimming Blog)
    Wed May 18th, 2011

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    Whitney Coached
    UT, main pool & scy diving well (warm)
    6:30 to 8:00 dove in 6:33ish
    wore FS 2 legs
    swam with Nathan O & Nate
    beside Tyler Chris, ned & Jim


    WARM UP LCM
    3 x 400


    Main SET: moved to dive well scy

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    50 easy
    did 4 rounds
    4 (50 swim 50 skip)
    1) 50 fl 25
    2) 50 bk 26
    3) 50 br 30
    4) 50 fr from a push 24

    assigned 12 x 50's done 5 on 35 1 easy
    did 1, 3, 5, & 6

    assigned 20 x 50
    did 5 rounds of
    75 easy 25 fast
    whitney timed last 2
    roll start flipped to feet
    went 10.6


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  7. Jazzy Drylands, Wed., May 18

    by , May 18th, 2011 at 08:09 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    Went to the gym with Jazz today and tried some of his favorite lifts. I don't remember the exact number of reps and weights as I was very busy chatting and didn't put the sets on my iphone. Lots of upper body work.

    front box squats
    [nomedia="http://www.youtube.com/watch?v=R9l48ayARhM"]YouTube - DTS Speed and Strength - Front Box Squat with Safety Squat Bar[/nomedia]

    -- First front squat ever! Really glad I had help with the set up on this one. Wouldn't have wanted to try it solo. Didn't do anything too heavy since, as a newbie, I had to focus on balancing the bar and keeping it in position.
    45 x 1 x 10-15
    65 x 1 x 10
    75 x 1 x 10
    95 x 1 x 6

    face pulls
    [nomedia="http://www.youtube.com/watch?v=uQS-tXL1CLg"]YouTube - Charles Poliquin Teaches Face Pulls[/nomedia]

    -- Love that Jazz recommended an exercise where I can do more reps.
    mystery weight x 1 x 25
    mystery weight x 1 x 15-20

    barbell push press
    [nomedia="http://www.youtube.com/watch?v=OFMEucMP-48"]YouTube - Barbell push press[/nomedia]

    -- Loved this one! It's a great full body explosive exercise.
    40 x 2 x 15

    one arm dumbbell row
    [nomedia="http://www.youtube.com/watch?v=KR8onsa5jFQ"]YouTube - Instructional Fitness - One-arm Dumbbell Rows[/nomedia]

    25 x 1 x 10 each arm
    35 x 2 x 10 each arm

    barbell bench press
    [nomedia="http://www.youtube.com/watch?v=6JtP6ju0IMw"]YouTube - Instructional Fitness - Bench Press[/nomedia]

    -- This is much harder than benching on the HS machine!
    45 x 1 x 10
    65 x 2 x 10

    kneeling cable pullover
    [nomedia="http://www.youtube.com/watch?v=7UVmceP3OkY"]YouTube - Kneeling Cable Pullover[/nomedia]

    mystery unit x 20ish
    mystery unit x 15ish

    alternating barbell lunges
    45 x 1 x 10
    -- This was bothering me (maybe sore from the squats?), so I desisted.

    external rotators, 10 x 2 x 15 each arm

    Watched Jazz do pull ups, which I know I need to start doing again.

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

    Commentary:

    Survived that session and may be going back for more! I've never had any front or back squats in my dryland regimen because I wasn't sure how to set up the front squat and having the bar on my neck/shoulders for the back squat is too uncomfortable. But I liked the front box squat. I was slightly squeamish about a free weight bench press as I hadn't really done any bench pressing on the machine in a very long time. But that wasn't so bad either.

    Did I miss any exercises, Jazz?

    It was very fun to have a workout buddy at the gym! And then I stopped at Lululemon and bought my first real yoga outfit.

    I took a rest day yesterday -- was transforming my hair from red to strawberry blonde. I'm hoping this color will resist fading better. However, my stylist didn't want me to get in the water until Thursday. Hope to swim with my team tomorrow.

    Updated May 18th, 2011 at 10:19 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  8. Catching up on the GTD!!

    by , May 18th, 2011 at 08:07 PM (Trying to Train Smarter, Not Just Harder)
    It's hard to believe I was just shy of 20 miles short of my necessary pace back in March. Now I'm only 3.6 miles shy!! Woo Hoo! This is great, because when I'm in Mexico this summer, I will NOT being doing any laps around the pyramids!
    Today was awesome, distance wise. 4700LCM
    The usual very exciting and original warmup:
    600 back/free
    3 x 200 pull on 3:05
    300 kick
    100 EZ

    Main set of: 6 x thru:
    100 on 1:30 followed by 2 x 50 on 1:00 drill/sprint
    100 EZ
    Minor set of: 3 x thru:
    400 stroke followed by 2 x 100 kick on 2:15
    #1 & 2 were breast/free, #3 was pull free
    200 cool down.
    Wow. Could've gotten in 5000 except I was worried about getting to work on time. Felt good on these sets today, and nice and strong on my pulling. I'm really focusing on catching the water and getting it behind me, and I can feel it working. Thinking about deck entering a USAS meet on the 28th to get in some racing practice, not sure about my confidence level tho.
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout -05/19/11

    by , May 18th, 2011 at 06:48 PM (Sarasota Y Sharks Masters 5:30 a.m. 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 times. Round 1 left, 2&3 right.

    1 X 200 kick 5:00
    4 x 50 kick 1:15
    50's: 25 fast/25 easy

    3 X 50 fast 1:20
    1 X 50 easy
    Three times, all choice

    1 X 400 free 7:00
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 1:45
    1 X 200 3:20
    1 X 300 5:00
    1 X 400 FAST

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  10. Wednesday, 5/18/11

    by , May 18th, 2011 at 12:57 PM (A comfort swimmer's guide to easy swimming)
    SCY, It was still too cold to use the outdoor pool so I swam indoors again. Wish spring would get here.

    Warm up
    300 swim
    - did free & back
    4 x 75/1:20 build
    - did all free, focusing on keeping stroke count at 15 SPL ( a few were 16)
    300 IM - 25 drill - 25 kick - 25 swim
    4 x 50/50 desc
    - did these back. The 50 interval made these tough but I made the interval,
    - descending from 45 to around 40

    Kicking
    8 x 75/15sr - strong build on each
    - did 1-6 flutter on belly with board and snorkel, then 7-8 on back
    - averaged 1:25 on all

    Swim with Fins
    3 x 300 build each to strong efforts/15sr -
    - did 1 & 3 free, at about 4:03-05, and #2 back at 4:30

    Cool down/Pull
    5 x 100/1:35 smooth
    - swam with buoy and catch paddles

    Total: 3100 yards.
    Categories
    Uncategorized
  11. Belated birthday set

    Today I swam at Riverbank with a friend. It was pouring rain when I got off the subway, and I was feeling very dedicated and heroic as I trudged over to the pool. Then I arrived in the park and noticed several people running and walking on the track in the darkness and driving rain, which put things a little in perspective, as did the fact that my swim buddy actually jogged to the pool in the wet weather. I was glad not to be the only lunatic forsaking a warm comfy bed on a soggy morning to get in her workout.

    We ended up doing one of the birthday sets we didnít get to do on Monday. Hereís what I swam:

    1000 lcm warmup

    560 FR, last 30m fly*
    500 FR, last 50 back
    400 FR, last 50 breast
    300 FR
    200 IM
    100 kick
    (chatting break)
    200 IM
    300 FR pull w/ paddles
    300 FR
    500 FR, last 50 bk
    500 FR pull, no paddles
    *This set was actually a 6-5-4-3-2-1-and-back-up valley (the distances equal 4100m, for a 41st birthday). I intended to drop a 100 on the 4ís and 6ís so we could do the same intervals, but ended up miscounting the first swim and turning at the 500 instead of stopping. When I noticed my lanemate doing fly on her last lap, I flipped mid-pool and followed her in, hence the odd distances on that first swim.

    200 warmdown + play

    I was feeling sore today, so it felt good to stretch out and do some gentle aerobic swimming. I played around with stroke rate and kicking patterns on the longer swims, and that was fun. I'm hoping the rain stops in time for some more outdoor swimming this weekend!
    Categories
    Uncategorized
  12. MATT Wednesday Workout

    by , May 18th, 2011 at 10:00 AM (Pete's swim blog)
    Played soccer (scrimmage) with the U14 team I coach. That left me very worn out for practice this morning. Just couldn't seem to get going.

    SCY

    400 Warm up

    6 times through
    * 200 IM - 3:00
    * #1 - 6 x 25 Fly - :40
    * #2 - 6 x 25 Back - :40
    * #3 - 6 x 25 Breast - :40
    * #4 - 6 x 50 Free - :40
    * #5 - 6 x 25 Fly - :40
    * #6 - 6 x 50 Free - :40

    4 x 100 - 1:45 25/50/75/100 Kick
    1:00 Rest
    4 x 100 - 1:45 25/50/75/100 Kick
    50 Easy

    100 Kick timed (1:31 Breast)

    25 Easy

    6 x 50 - 1:10 Fl/Bk/Br/Fl/Bk/Br
    Instead of rest inbetween intervals do some sort of arm or ab exertion.

    75 Easy

    (4150 Total)
    Categories
    Swim Workouts
  13. Something evil something good

    by , May 18th, 2011 at 08:23 AM (Mixing it up this year)
    Yes today I did some of that evil stroke and then some Fly!!!

    50,100,150,200@:10R Free
    500 Breast kick w/brfins
    10x50@1:05 Breast pull w/fins&paddles
    200 Free kick w/fins moderate pace
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim
    5x100@1:50 Free w/snorkle&paddles use 4 beat kick minimum
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  14. Tuesday, 5/17/11

    by , May 17th, 2011 at 06:48 PM (A comfort swimmer's guide to easy swimming)
    SCY
    Had to swim in the indoor pool again because it was too cold out for the guards.

    Warm up
    300 swim
    - did back and free
    200 drills
    - did 1 arm and fist, back & free
    4 x 75/1:20 build
    - did free, holding 15-16 SPL and 1:00
    4 x 50/1:00 kick
    - alt flutter on belly w/board and flutter on back 4 x 25/30 strong
    - did back
    4 x 25/40 - 15 yd fast Ė 10 yd smooth

    - did fly for 15 then ez free

    Main Set
    4 x 100/1:30 free - ave 1:22
    4 x 50 on :45 free - ave 40
    4 x 25 on :20 free - maybe 17-18
    1 min rest
    4 x 100/1:40 back - ave 1:30
    4 x 50/:50 back - ave 43-44
    4 x 25/:25 back - maybe 22-23

    Kick Set (300)
    6 x 50/1:05
    - alt flutter on belly w/board and flutter on back

    Warm Down
    100 easy free
    Total: 3000 yards
    Categories
    Uncategorized
  15. The "N" Workout

    A little something different today.The idea was to get as many reps in as possible for each exercise. Then coach would record them, probably for some kind of punishment later on.After all recordings were made, we had approx. 30 sec. of rest before the next one. Kind of fun to do something different and it all went by very fast.

    10 min. Warm up

    10 min. N x 100 kick w/fins R:5

    10 min. N x 200 pull R:20

    10 min. N x 100 stroke(all the same) R:10
    I chose backstroke

    10 min. N x 50 free work the turns R:10

    10 min. N x 25 shooters w/fins R:10

    10 min. N x 75 free R:5

    w/d

    Felt great during the 100's stroke. It has been a long time since my backstroke has felt worth a flip.

    I was dreading the 75's at the end. My legs actually stayed with me and I cruised right along on them.

    I have already been working on my goals for next SCY season. We don't have any LC pools anywhere around here so I don't have much else to think about.

    My focus events will be the 200 IM and the 500. I am so close to bettering my 200 IM B70 time, so I am pumped about that. I still have this burning desire to swim the 400 IM just to to say " I DID IT!" My fly is what I need to spend time on and that scares me.
    Categories
    Uncategorized
  16. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/11

    by , May 17th, 2011 at 04:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 1:45 1:45
    two times. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    #3-6-9 are fast

    1 x 200 50 stroke/50 free 3:45
    1 x 100 stroke 2:00
    2 X 50 stroke 1:15
    Three times through.


    2 X 100 free 1:45
    2 X 50 free-fast- 1:00
    Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  17. So, You Like 400s?

    by , May 17th, 2011 at 02:46 PM (Year Three: The Road Back)
    Whereas yesterday's workout had a little something for everyone, today's workout... well, not so much. My lane mate and I mixed it up a bit just to quell the boredom. Here's what we did:

    400 Warm-Up
    2 sets:
    - 1 x 400 Free on 7:00
    - 1 x 400 Kick on 7:00
    - 1 x 400 IM (drill/swim by 50 w/ fins) on 7:00
    - 1 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 4000

    The original workout was simply written as 400 warm-up, 8 x 400 Free on 7:00 (1-4 negative split, 5>8), 400 cool-down. E-gads... how un-creative can you get? I'd much rather have a workout that mixed up distances, strokes, etc. than one that simply repeats the same swim over and over and over. The nice thing was that I did make every interval - and worked on my IM a bit too. The not-so-nice thing was that the IM sets (even though I had my fins on) really wore me out and my pulls were not exactly speedy.

    Oh well... tomorrow night is THE meeting. The new area master's team is being revealed - and unless something drastic happens, I will be switching from my current team to the new team. I just hope the workout schedule and fees are do-able for me. Otherwise, I'm training on my own, which I can do. I just know myself well enough to realize that I'll train harder if I am swimming with other people. I guess time will tell what my immediate swimming future holds.

    As for my long-term goals, those haven't changed. I'd still like to work towards adding the 200IM and 200 Fly to my racing schedule and I'd like to earn qualifying times for USMS Nationals (especially for 2012 LC Nationals). Since it no longer looks like I'll be swimming with a Y-affiliated team, Y Nationals in Ft. Lauderdale next year will be definitely out. Glad I went this year.

    As this era ends, I am a bit sad. I haven't ever swam for a team other than ISF. Then again, they cancelled the only practice I can make it to - and got rid of my favorite coaches. Maybe someday, the Y here will learn that ISF swimmers are loyal to their coaches and team - and not to the Y itself. Too bad they are going to learn this lesson a little too late, eh? Oh well....

    That's all for now, folks. Enjoy your swims today!
    Categories
    Swim Workouts
  18. Tue May 17th, 2011, 2:03 200 IM

    by , May 17th, 2011 at 01:27 PM (Ande's Swimming Blog)
    Tue May 17th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well (warm) & main pool
    6:30 to 8:00 dove in 6:32ish
    wore B70 training jammer
    swam with Nathan O & Mike V
    beside Tyler & Chris, Jim Paul & Larry


    WARM UP LCM
    3 rounds of
    200 fr 100 something


    Main SET:

    3 rounds of

    025 fl on 20
    050 bk on 40
    075 br on 60
    100 fr on 1:05
    rest 1:00
    200 IM fast
    rest 1:00
    100 fl on 1:20
    075 bk on 60
    050 br on 40
    025 fr on 20
    rest 1:00

    1) 2 IM went 2:20ish
    2) 2 IM went 2:15ish
    3) skipped 1st part, changed into FS2 legs
    switched from warming diving well to cooler main pool
    200 IM fast
    dove
    raced tyler & mike
    tyler & I were side by side & had a photo finish
    went 2:03


    assigned: 8 x 125
    did: 8 x (50 easy, 50 skip, 25 fast)
    Odds SDK shooter
    Evens: 6 SDKs FL

    ASSIGNED: 500 fr DPS, take as few strokes as possible
    DID: 5 rounds of
    (75 easy, 25 fast from a dive on 2:30)
    whitney timed last one
    roll start
    went 9.8


    Meets

    definitely going to
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  19. Swam w/ age groupers today

    by , May 17th, 2011 at 10:02 AM (Pete's swim blog)
    Roger put together a bunch of elite ags of various ages that swam this morning. His daughter showed up from Auburn along w/ another ex-MSA swimmer. Us old guys had our own lane and decided to try and keep up rather than do our own workout. It was fun even if it was a bit more intense than normal.

    SCY

    Warm up
    400 IM Easy
    3 x 150 IM - 3:00

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 3:00 Kick 1st/2nd/3rd/4th 50
    I did 4 x 200 Free w/ kick

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 2:55/2:50/2:45/2:40
    I converted IM to free as the time got harder
    300 Easy Recovery fly

    9 x 50 Kick - 1:00
    Descend 1-3, 4-6, and 7-9 switch kicks every three
    50 Easy

    100 Kick - Timed (Br - 1:28)

    8 x 25 IM Order Easy/Hard

    100 Cool Down

    (4150 Total)
    Categories
    Swim Workouts
  20. Sprint??? What is a sprint???

    by , May 17th, 2011 at 08:30 AM (Mixing it up this year)
    Today I was trying to get my sprints moving. At first I thought this would be a dismall attempt but as I did more I felt better at it. My times were not super fast but my stroke was better than it had been lately.

    My legs burned on the kick which ended up being a straight 500 because I could not make the interval. As long as my legs were burning and feeling itchy I figure I was getting something out of it.

    500 Free
    500 Free alt 25 tarzan/75 swim for each 100
    500 Free kick (no nothing but legs!!!)
    5x[1x100@2:00 Free easy
    ....[4x25@:45 Free sprint helld between :20-:22
    500 Free EASY

    Total 3000 meters

    I may have to do this workout every week for a while.
    Categories
    Uncategorized