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  1. 03.09.12 - Friday workout: Trig angles

    by , March 9th, 2012 at 11:13 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Pool temp 86. Wore my speedo brief.

    It was "bring your own set" day this morning. I dreamed up a pyramid last night with the idea of keeping everything on a 1:30/100 pace. After adding a couple seconds for kick and removing a couple for pull, the sendoffs suddenly looked very familiar... all the trig angles I had to memorize sine and cosine for in 10th grade. I've long since forgotted all the values but it's weird when patterns like that pop up.

    SCY

    500 Warm up

    Trig Angle Pyramid Set
    25 Kick :30 (30)
    50 Stroke :45 (45)
    75 Pull 1:00 (60)
    100 IM 1:30 (90)
    125 Kick 2:00 (120)
    150 Stroke 2:15 (135)
    175 Pull 2:30 (150)
    200 IM 3:00 (180)
    175 Pull 2:30
    150 Stroke 2:15
    125 Kick 2:00
    100 IM 1:30
    75 Pull 1:00
    50 Stroke :45
    25 Kick :30
    50 Easy
    Sendoffs were a bit frantic for me until I got to the 175 pull. Paddles and boards aren't always in the right place either but some backstroke kick and some pull buoy ferrying (during kick) can resolve that.

    Dave B's Set
    10 Times through:
    * 100 - 1:10
    * 50 - 1:10
    Mixed in some pull and 25 stroke. Last 100 was 50 Stroke/50 Free.

    Roger's Set
    8 x 25 - :40 (Breath Control)
    2 x Free no breath, 2 x fly no breath, 2 x breast underwater, 2 x underwater spider crawl. Underwater spider crawl is simply swimming directly under the lane rope on your back and pulling on the lane rope as needed to move you along. Kind of fun but I don't know what this helps improve.

    200 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  2. Friday 3/9/12

    by , March 9th, 2012 at 10:10 AM (The Labours of SwimStud)
    Warm up:

    500 various
    12 x 50 free w/fins & paddles @ :45/:50/1:00 -- DPS, perfect technique

    Main Sets:

    10 x 50 kick w/fins @ :50/1:00 odds = over/under (25 kick, 25 shooter) evens = under/over
    50 EZ

    1 x 100 kick @ 90% @ 2:00
    100 EZ

    8 x 25 tempo dolphin kick on back @ :35/:45 50 EZ

    1 x 100 kick w/fins @ 90% @ 2:00
    100 EZ

    8 x 25 breast kick on back @ :35/:45
    50 EZ

    1 x 50 AFAP kick @ 2:00
    100 EZ

    8 x 25 tempo flutter kick w/board @ :35/:45 200 EZ

    Total: 2800

    This was a good end too the week. I have a bit of a calf strain...I overdid it around the house, and then ran 4 miles yesterday...so out was a challenging finish to the week.

    Updated March 9th, 2012 at 02:18 PM by SwimStud

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    Uncategorized
  3. Workout 03/08/12: I think a smile says it all

    by , March 8th, 2012 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50 IMO
    - odds kick
    - evens stroke (one-arm fly)
    - last set = free

    5 x 100 on 1:30
    -FR/BK/BK/FR/BK

    200 loosen and out
    (solo/Rec/1800yds/35 min)
    --------------------------

    Nice and easy tonight - not too fast and not too long. I've been feeling tightness in my shoulders since the 2fly last weekend, and I went kinda heavy so far this week so I decided a recovery workout was in order. On the 100's, I kept the free at 1:06, and the backs at 1:14.

    I saw GregJS tonight - he was really happy about the meet last weekend. I also got word last night that the mini meet I am organizing on Sat., April 28th, is officially Recognized by USMS - same weekend as nationals, so I am hoping that the folks near SW VT will come on over. It's really exciting!
    Categories
    Swim Workouts
  4. Thursday, March 8, 2012 5:00am

    by , March 8th, 2012 at 09:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull

    Did part of the written masters workout, but changed stuff more to my liking. It was all freestyle, and lately, I just am not in the mood to do long free swims.


    400 IM for time @ 6:00 (went 4:56)
    • splits just from eyeballing the pace clock:
    • 1:07 / 2:26 (1:19) / 3:51 (1:25) / 4:56 (1:05)
    • I've really needed another 400 IM fast in practice, they're kinda fun.
    6 x 50 Kick w/ board @ 1:00 (:50s)

    2 x 100 Free @ 1:30
    • 1st one fast (1:02)
    • 2nd one supposed to be faster (1:00)
    1:00 rest (then repeat)

    I switched it up on the 2nd round:

    400 Free Pull @ 6:00 (went 4:41) kinda sorta cruised it
    6 x 50 Kick w/ board @ 1:00 (:50s)

    2 x 100 Fly @ 1:30
    • 1st one fast (1:06)
    • 2nd one faster - yeah right! (1:08) good enough!
    100 EZ

    ----------------------------
    2400 Yards
  5. Open Water Swimming - some thoughts and a warning

    by , March 8th, 2012 at 08:26 PM (Nobody Special)
    I read through a good portion of the current issue of "Swimmer" today and was impressed with the fact that 9/10s of the articles were about open water swimming. When I was much younger I competed in a few triathalons and other than those few events I haven't had much experience in open water swimming. To be honest - were it not for the swimming portion of triathalons I wouldn't have done so well. So I think its something I'd like to try now that I'm older - BUT...

    I have no idea where to start in getting prepared for one of these things. As a kid, when I was doing triathalons it was easy. I was a distance swimmer and needed no prep whatsoever - all I needed to do was add running and biking to my regular routine. Now - some 25 years later I think I need to figure some stuff.

    No thanks to "Swimmer" Magazine though - which had no articles geared toward someone who wants to get started in this. Looks like I'm on my own there....

    One other thing - I have spent the last 22 years of my life in a career that involves rescue in the maritime environment. I am a bit perplexed that not much was stressed in the way of safety in open water swimming. This is definately something that should never be done alone and I must say that other than the advertisment for the "swimmer buddy" at the end, the magazine failed in stressing the importance in making yourself visable to boaters. Unfortunately I HAVE recovered dead bodies from the water that were the result of a boater not seeing a swimmer. I realize that in an actual event the safety of swimmers is tantamount but those training for it on their own need to be very careful.
  6. 3200 yards

    by , March 8th, 2012 at 07:55 PM (Nobody Special)
    100 warm up

    700 (25x50x75x100x200x100x75x50x25) (kick each 50)

    6x100 kick/pull

    12x75 free (50fast/25slow)

    12x50 (free/back/breast)

    4x25 fly (fins)

    100 warm down
    Categories
    Swim Workouts
  7. Thursday, March 8

    by , March 8th, 2012 at 03:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    6 x 25 no breath free @ :35ish
    50 EZ

    Speed/Power Sets:

    10 x 25 burst + cruise @ 1:00
    4 speed drills, 6 dolphin
    -- I can't think of any reason not to do this set every practice, except on a recovery day or a few days pre-meet
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- did them all push off on back with back SDK rolling into sprint freestyle (as practice for a 50 or 100 free turn)
    -- went 10 mid, 10 flat, 9 high, 9 high, 9 high, 3 x 10 flat-10 low
    -- the 10 flats and 9 high are faster than my typical low to mid 10 just doing free with some belly SDKs
    -- none of the breakouts were perfect (though it's likely none of my breakouts when swimming free are either)
    -- they seems to work better if I turn over onto my belly very quickly rather than a more gradual spin with a couple kicks on my side

    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 high, my fastest ever in practice
    -- had a sub-par breakout on the first 25
    -- I did this as a no breather, which is probably why it was my fastest
    200 EZ

    6 x (25 AFAP breast w/fins + 25 EZ) @ 1:30
    -- went 12 high and then all 13 flat-13 lows
    -- would've like more rest, but was running out of time
    50 EZ

    5 x (25 strong back shooter w/fins & parachute + 25 EZ) @ 1:30
    100 EZ

    Total: 3200/675 AFAP

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

    Another very solid sprint practice in the books. I am faster in fly when I don't breath. I wish there was no need for breathing. If I do a 50 fly split at the Albatross meet, I'm going to attempt to take only 1 breath on the second 25. I took 3 breaths at NE Champs, but I had been feeling the fatigue from day one of racing.

    After practice, I headed to see my doc at Capitol Spine & Pain, http://www.treatingpain.com/. Hadn't been in in ages. After examining the shoulder and rhomboid area, I likely have some inflamed muscles and tendonitis. Without any acute pain, there's unlikely any tearing. He did a few trigger point injections of advil and a touch of cortisone. Hopefully, that will calm those areas down. I have a follow up in 2 weeks, and we'll see how I'm faring and whether PRP may be required. He said it was fine to swim tomorrow, and I'm planning to meet up with Speedo. This time I'll bring my suit.

    I found a fairly cheap flight to Omaha. Now I just have to decide whether to pull the trigger and commit to LC Nats. I love the idea of swimming in the trials pool. I'm also somewhat enamored with the idea of just taking it easy in July and August after a lot of spring racing.

    Whey protein:
    http://www.livestrong.com/article/55...-whey-protein/

    Updated March 8th, 2012 at 07:11 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/12/12

    by , March 8th, 2012 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    I am not posting a workout for Friday March 9. This workout is for Monday March 12.

    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 swim

    1 X 200 free 3:00
    1 X 100 IM 1:45
    3 X 50 stroke 1:15
    Three rounds. Stroke is your choice(no free)

    1 X 1000 swim or pull
    Descend by 250's

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  9. March 7, 2012

    Warm-up (1500)
    3 x
    • 3 x 100 free @ 1:55, 1:50, 1:45 by set
    • 200 kick/drill by 25, IM order no free


    Set I (1200 / 2700)
    16 x 75 pull with buoy
    • 4 @ 1:20 descend
    • 4 @ 1:10
    • 4 @ 1:20 descend
    • 4 @ 1:00


    Set II (1200 / 3900)
    2 x 150 @ 2:10 pull with buoy, moderate pace
    6 x 50 @ 1:30, at target 100 pace (went 33 - 34)
    2 x 100 @ 1:50 pull with buoy, moderate pace
    8 x 25 @ :45, at target 50 pace (went 15 - 17)
    4 x 50 @ 40, active recovery

    Wrap-up (100 / 4000)
    2 x 50 hypoxic - breaths per 25: 1) 0/1, 2) 0/1

    * 4000 *

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

    Modified slightly from this week's High Volume Workouts [ame="http://forums.usms.org/showthread.php?t=20307"]Workout #3[/ame]
    Categories
    Swim Workouts
  10. Free and Breast Day

    10 min choice

    5 x 300 done as
    #1 free, negative split
    #2 free, build by 100
    #3 200 free, 100 breast sprint
    #4 100 free, 100 breast sprint, 100 free
    #5 free, hold 500 pace
    Rest 45-60 between, high quailty swims

    50 EZ

    200 free, 100 breast sprint (again)
    --I don't think that some of the team had any clue how fast they went on their sprint portion so we did it again.

    2 x through the following
    4 x 75 @ 1:30
    --50 free build,25 br with double pullout
    100 breast
    --25 3 kicks, 1 pull
    --25 2 kicks, 1 pull
    --50 normal
    4 x 50 @ 1:00
    --25 br build, 25 free w/8 SDK off wall
    250 br pull
    rest 20 and repeat

    100 w/d

    4250

    Well, I asked coach for some breaststroke workouts to help with my sorry splits in my IM's and I got it. Sometimes you really do get what you ask for.

    I was more impressed with my negative split and build 300's. I might have figured out a good pace for me.

    Quick solo swim this morning

    400 IM drill

    500 free @ 7:00
    2 x 200 back @ 3:15
    3 x 100 breast @ 1:45
    4 x 50 fly @ 55
    100 IM @ 1:25

    200 w/d

    2100

    I think I "borrowed" this from someone on the forums page but can"t remember who from. Thanks to who ever it was.
    Categories
    Uncategorized
  11. March 5, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Kick (400 / 1400)
    8 x 50 kick @ 1:10

    Pull (900 / 2300)
    4 x 100 ascend @ 1:20, 1:25, 1:30, 1:35
    4 x 75 descend @ 1:15, 1:10, 1:05, 1:00
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    200 easy

    * 2500 *

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

    A nice easy recovery workout after the weekend's excesses.
    Categories
    Swim Workouts
  12. Workout with team

    I had a fun workout with TNYA this morning at John Jay college. Brad coached, and I split the slow lane with a new-to-masters swimmer after fleeing from my overcrowded regular lane. That worked well—I got to set my own intervals and substitute some stroke on the FR sets, and my friendly lanemate was glad for the company—otherwise he would have been swimming by his lonesome. Here’s what I did:

    Warmup: 400 scy s, 300 IM d/k/s, 150 kick

    500 FR build by 100
    4 x 125 FR @ 2:15 [I did 100 FR / 25 BK / 100 FR, focusing on hand entry on the FR, and enjoyed synchro swimming with my friend the next lane over.]
    4 x 50 kick @ :52.5
    300 FR build by 100 [rev. IM]
    4 x 75 @ 2:15 [odds FL/BK/BR, evens FR]
    4 x 25 kick @ :25

    300 swim [FR/BK/FR]
    4 x 125 IM w/ floating extra 25
    150 swim[FR/BK/FR]
    4 x 75 IM order

    200 warmdown

    Last night I did rowing class—my first in a while. My goal was to just last the whole 45-minute class, without killing myself on anything. Achieved! Here’s what we did:

    10-minute warmup with drills and 10s

    8-minute steady state piece

    Stretching break

    3 x (2:30 row, 1:30 light paddle) [2:45, 2:35, 2:15]

    3 x (:30/:30) [2:24, 2:11, 2:02]

    The Aquapalooza SCM meet is this Saturday—it should be fun. If you’re in the NYC area and reading this, you still have until midnight tonight (Thursday) to sign up! And if Saturday’s weather is even halfway as beautiful as today’s, a round of mini-golf on the course between the pool and the subway stop might be in the offing!
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  13. March 4, 2012 ITC PM mid-distance workout

    Warm-up (700)
    300 swim
    200 kick
    200 pull

    Set I - Main Set (1050)
    3 x
    • 3 x 25 breast, maintain ideal stroke count
    • 1 x 25 easy
    • 1 x 75 breast, at ideal race pace
    • 150 easy
    • 1 x 50 timed (went 38s)
    • 150 easy


    Set II - Pull with buoy (500)
    4 x 75 @ ascend from fast to moderate - 1:00, 1:05, 1:10, 1:15
    3 x 50 @ descend from easy to fast - :50, :45, :40

    Set III (850)
    1 x 200 easy
    1 x 200 breast race pace, broken 10 at each 50
    1 x 175 easy
    1 x 175 5 seconds faster than goal 200 time
    1 x 200 easy

    * 3200 *

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

    Walnut Creek Masters Intensive Training Camp Sunday afternoon mid-distance workout.

    I decided to do the mid-distance workout so I could work some different, hopefully less tired, muscles. Once upon a time I was a breast stroker, but the stroke was quite different then so my technique needs a lot of help. Saturday afternoon's breast stroke clinic with Roque Santos really helpful and gave me a lot to think about, so I decided to do breast for in this workout.

    The "hopefully less tired" muscles started out feeling good, but were officially wiped by the broken 200 at the end. We were supposed to hold the same pace as the timed 50s from the first set. I managed a 38 on the first 50, a 39 on the second 50, and got a massive cramp on the third 50 so I had to stop to rub it out. Oh well, I don't think I could have kept up the same pace.

    *********

    I was nervous to sign up for the camp at all because I have only been swimming again since November, but I am really happy I went. I finished the weekend physically exhausted but feeling like I learned a lot that I will take back to my workouts.

    It also made me acutely aware that I have a ways to go to get into shape . It was amazing to watch people crank out fast times over and over as I was falling apart (I'm talking about you qbrain). Something to work towards!

    I will definitely do this camp again!
    Categories
    Swim Workouts
  14. March 4, 2012 ITC AM workout

    Warm-up (1000)
    15 minutes of
    100 smooth
    50 kick
    100 smooth/build by 25

    Set I (500)
    4 x 50 pull, work distance per stroke
    3 x 100 descend, maintain long stroke

    Set II (700)
    1 x 400 negative split
    6 x 50 @ very easy interval, work on timing finishes
    • 1 - 2: streamline kick from 3 lanes out, last breath 3 lanes from wall
    • 3 - 4: streamline kick from 2 lanes out, last breath 3 lanes from wall
    • 5 - 6: well timed sprint finish, last breath 3 lanes from wall


    Set III - Tempo Set (1000)
    10 x 100 @ "easy" interval (I don't remember what we used, 1:50?)
    1) 90 meters easy + 10 meters sprint
    2) 80 meters easy + 20 meters sprint
    ...
    9) 20 meters easy + 80 meters sprint
    10) 10 meters easy + 90 meters sprint

    Set IV - "Easy" IM (600)
    4 x
    • 50 IM (5 strokes fly + 10 back + 5 breast + remainder free)
    • 100 non-free/free by 25


    Set V - Mop-up Set (300)
    3 x 100 - 50 free/back + 50 free, descend stroke count

    * 4100 LCM *

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

    Walnut Creek Masters Intensive Training Camp Sunday morning workout.

    We switched the lane lines around after Saturday afternoon's workout, so the pool was set up for long course for this workout. I hadn't done a long course workout since I was in high school, so I wasn't quite sure what to expect.

    After Saturday's 8600 yards, I expected that I would be sore and tired. I was correct. The "sprint" section of the 10 x 100s might have been faster than the "easy" section, but I wouldn't bet money on it!

    The pancakes served for breakfast were from a mix, but I don't know that I have ever had any that taste as good .

    Updated March 9th, 2012 at 12:47 AM by eric.carlson

    Categories
    Swim Workouts
  15. March 3, 2012 ITC PM distance workout

    Warm-up (800)
    100 easy
    3 x 50 @ :50
    200 negative split
    3 x 50 @ :45
    200 negative split

    Set I (3000)
    3 x (1st: swim, 2nd: pull with buoy, 3rd: swim)
    • 4 x 100 @ 1:35 - calculate average time
    • 3 x 50 @ :50 active recovery
    • 1 x 300 - aim for 3x average 100 pace
    • 3 x 50 @ easy interval

    100 averages were 1:16 .. 1:18, 300s were 3:54 .. 3:57

    Set II (200)
    8 x 25 drill/smooth

    * 4000 *

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

    Walnut Creek Masters Intensive Training Camp Saturday afternoon distance workout.

    Based on how I felt in the morning set, I started this workout with high hopes. The first 100 felt great, the second 100 felt fairly good, and the third 100 felt OK. As I swam the first 300 I thought to myself "oh oh, this is going to be a long set". Good prediction, I had absolutely nothing left on the last 300 .

    Updated March 8th, 2012 at 11:47 AM by eric.carlson

    Categories
    Swim Workouts
  16. March 3, 2012 ITC AM workout

    Warm-up (800)
    300 swim
    4 x 50 @ :50
    300 Kick/Swim

    Set I (900)
    3 x 300
    1. 3 x (25 back + 75 free), concentrate on core
    2. 4 x (25 back + 50 free), concentrate on catch
    3. 6 x (25 back + 25 free), concentrate on kick


    Set II (2000)
    1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
    2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
    3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
    4 x 25 @ :40, 4 x 50 @ :40, 4 x 25 @ :40, 4 x 100 @ 1:20

    Set II (900)
    3 x 200 @ 3:00, descend 1 - 3
    4 x (25 drill + 50 swim)

    * 4600 *


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

    This was the first workout of the Walnut Creek Masters Intensive Training Camp. People were put into lanes according to their answer to a question on the entry form: "My fastest interval for a set of 10 x 100 is __________". I have never actually done 10 x 100 on 1:25 but thought I could, so that is what I entered.

    For set II, the coaches told each lane to pick a base interval that would be a stretch for the 100s and 50s at base / 2. The two others in my lane wanted to use 1:30, which I knew I could cruise, so I moved to the next lane were they had decided to give 1:20 a try. I am happy I did because the set felt terrific and we made them all.

    What a treat to swim with a lane full of people all stretching to make a slightly uncomfortable interval! It was also terrific to have a coach right there, alternately cracking the whip and offering encouragement .

    Updated March 9th, 2012 at 12:49 AM by eric.carlson

    Categories
    Swim Workouts
  17. 03.08.12 - Thursday workout: 200 IM day

    by , March 8th, 2012 at 09:55 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86. Wore speedo brief. Lots of 200 IMs today. Felt pretty good overall. My backstroke still needs a lot of work.

    SCY

    400 Warm up
    200 Free

    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    150 Easy
    Made all of these even with IM kick.

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    150 Easy
    Cheated a little on these and switched to Br kick which gave me a much needed 10-15 seconds rest before the next IM. Made all the IMs but missed the last kick by a couple seconds. Was pretty tired after pushing myself on the last 200 IM.

    200 IM Timed (2:35)

    200 Cool down

    (4300 Total)
    Tags: 200, i m, timed
    Categories
    Swim Workouts
  18. recovery day....or was it?

    by , March 8th, 2012 at 08:24 AM (Mixing it up this year)
    You judge if this was a good recovery day. For my arms it was, legs....not so much.

    500 broken free 1,2,3,4,1,2,3,1,2,1,
    5x50@1:00 fly w/zoomers as 25 scull drill/25 swim perfect stroke
    500 free kick w/zoomers every 3rd 25 AFAP
    5x50@1:00 fly w/zoomers as 25 stone skipper/25 swim

    8x25@:45 fly kick on back held 36s
    5x100@1:45 free w/paddles & snorkle DPS
    8x25@:45 free kick w/snorkle streamline held 29s

    200 EZ

    Total 2600 yards
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  19. Wednesday, March 7, 2012, 5:00am & 5:00pm

    by , March 7th, 2012 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Got the idea from Fresnoid Freestyle Fiesta or whatever he calls it in the Workouts Forum. I didn't do all of it though...and the part I did was modified slightly.

    1 x 500 Free w/up
    5 x 200 Free @ 2:30 (2:15-2:19s)
    1:00 rest
    1 x 400 Free stretch out
    4 x 200 Free @ 2:30 (2:20-2:23s)

    I ended it there...it was going downhill, and I had to get ready for work anyway.

    ------------------------
    2700 yards

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

    P.M. Workout

    200 Free
    100 Kick w/ Board
    200 Free Pull

    5 x 100 Free @ 1:20 (1:10-1:12s)

    Main Set:

    4 x 175 Free Pull @ 2:10 (2:04-2:05)
    1:00 rest
    4 x 125 Free Pull @ 1:30 (1:26-1:28)
    :30 rest
    4 x 75 Free Pull @ :55 (:50-:52)


    10 x 50 Kick w/ board @ 1:00 (:50-:52s)

    20 x 25 Free moderate @ :30 (:15-:16)

    100 EZ

    ---------------------------
    3600 Yards
  20. 100-mile mark...

    by , March 7th, 2012 at 09:27 PM (Alex's swim journal)
    Yesterday's two miles in the pool put me at 99.49 miles for the year. So today I punched it over the 100 mile mark with a 3000-yard swim.

    Fairly relaxed, since yesterday featured a lot of speed + threshold swimming. Here's how it broke down today:

    Warm-up (w/ fins):
    100 free
    400 kick (alternated every 50 board w/ side kick series)
    100 pull (w/o fins)
    100 EZ free (no fins)

    Main (2300 continuous):
    1000 free in 17:30
    100 breast in 2:00
    1200 free (alt. 100 glide w/ 100 moderate) in 21:20

    Tomorrow, I may be swimming in New Orleans! Headed down to the Big Easy for a conference Thursday thru Saturday. Any French Quarter swimming connections out there?
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