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  1. Dec 7, 2011

    by , December 7th, 2011 at 05:03 PM (Canuck Countdown)
    186 days until Day 1 of the FINA World Masters Championships

    Saturday, December 3
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    Don't remember most of the workout except for this set:

    • 3 x 300 swim @ 4:30, 4:15, 4:00 (held between 3:43 - 3:50)
    • 15 seconds rest (to grab pullbuoy and paddles)
    • 3 x 300 pull @ 4:30, 4:15, 4:00 (held between 3:43 - 3:50)

    Total Distance = 4400 SCM

    Sunday, December 4
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    600 warmup
    20 x 25 kick @ :30
    3 x (5 x 50) @ :50 (5 pull, 5 drill, 5 swim)

    swam the following set twice through continuous (1000m):
    25 dolphin kick @ :30
    25 fly/25 back swim @ :55
    25 fly/25 back/25 breast drill @ 1:30
    100 IM swim @ 1:50
    100 IM swim @ 1:50
    25 fly/25 back/25 breast drill @ 1:30
    25 fly/25 back swim @ :55
    25 dolphin kick @ :30

    200 EZ

    5 x 50 Fly @ 1:00 (2 drill, 2 swim, 1 FAST!)
    5 x 50 Back @ 1:00 (2 drill, 2 swim 1 FAST!)
    5 x 50 Breast @ 1:10 (2 drill, 2 swim, 1 FAST!)
    5 x 50 Free @ 1:00 (2 drill, 2 swim, 1 FAST!)

    100 EZ

    Total Distance = 4150 SCM

    Tuesday, December 6
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    400 warmup
    600 something (can't remember)

    6 x
    (50 kick @ 1:10,
    100 Drill @ 1:50,
    50 Build @ :60)
    alternate 200 free and 200 IM

    The following set was continuous:
    6 x 50 swim with fins @ :50
    30 seconds equipment switch
    6 x 50 pull @ :50
    6 x 50 swim @ :50

    The following set was continuous:
    100 Free @ 1:45
    100 Free @ 1:35
    100 Free @ 1:25
    100 Free @ 1:40
    100 Free @ 1:30
    100 Free @ 1:20

    6 x 50 EZ @ 1:00

    Total Distance = 4000 SCM

    Comments: Still not healthy! I stayed home from work on Monday, December 5 and went to the walk-in clinic again because my ears and throat hurt so bad. But the doctor didn't see anything indicative of a bacterial infection, although he did do a precautionary throat swab to test for strep.
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  2. Wed., Dec. 7

    by , December 7th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    6 x 50 fly drills

    4 x 50
    25 easy speed fly + 25 EZ

    3 x 50 burst + cruise
    -- all dolphin kick bursts
    50 EZ

    1 x 25 AFAP free
    -- 10

    175 easy

    Total: 1500

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

    I may have one jitter. Or, I may just be paranoid about traffic and yelling in my head at drivers today. And all this icing is cutting into my stretching time. Really hoping to have time for both tonight.

    Weekly roundup by Swim Science --
    some good blurbs here --
    http://www.swimmingscience.net/2011/...-round-up.html

    Timeline for NE Champs:
    https://docs.google.com/viewer?a=v&p...iYzcw&hl=en_US.
    -- I'm still undecided on when is the best time to swim the 50 free: Saturday and be forced to do 4 events or Sunday with only 20 minutes rest listed between the start times of the 50 fly and 100 free. I'm in the final heat of the 50 fly, but there may 8 heats of 100 free before me.
    Categories
    Swim Workouts
  3. Almost there - 12/07/11

    by , December 7th, 2011 at 01:18 PM (Workout Swimmer)
    Haven't written in here for a few days - went out of town to watch my son in his meet ( and he did very well, thank you!!) & then when I came back I wasn't feeling very well. I am VERY close to my GTD goal!!
    " Congratulations! You are on pace for achieving your goal this year:
    My goal pace: 467.12 miles required as of today to reach my goal by the end of the event
    My actual current pace: 497.22 miles as of today"
    I remember when I thought this was a rather lofty goal and that I would never achieve it - and then I started swimming with ATAC & boy, the yards add up!! The following are the last 3 workouts I've done - like I said, I've been under the weather, and having a bit of trouble feeling like I could really push it, but at least I got in the water. TITW most important, as we all know.
    Monday
    500 back/free
    500 locomotive pull
    5 x 100 stroke/free on 1:30 (fly/free/back/free)
    4 x 50 kick on 1:00
    100 easy
    8 x 125, 75 free, 50 off stroke on 1:50
    100 easy
    5 x 100 kick on 2:00 w/zoomers
    2 x 400, one pull, one breast free
    Total: 3800
    Tuesday w/lunch bunch at Trousdale
    300 warmup
    16 x 50 (SKPS) on :50 & :60 (kick)
    4 x 200 on 2:45
    The following six times through:
    2 x 100 on 1:30
    50 on 1:00 (sprint)
    100 easy
    Total: 3400
    Wednesday
    600 back/free
    2 x 300 pull
    5 x 100 stroke/free on 1:30
    100 easy
    16 x 50, stroke & free in groups of 4 on :50
    200 easy
    12 x 75 on 1:30 kick, first 6 free
    100 easy
    Total: 3800


    ** Side note to report on my elbows. Rheumatoid Arthritis is an interesting thing - you'll have flares that knock you on your butt for 48 hours, and then you'll have these low grade chronic pains that just are always there as well. Never thought the RA would hit the elbows, as I've been told it favors the smaller joints, like the hands & feet, but I did open the door, so to speak. Yesterday I was on the verge of tears, I was so frustrated with my body, feeling sick, can't get any "good lung air" from whatever fumes I inhaled at the UF O'Connell center this past weekend, and then, to top it off, my elbows began bothering me again on Monday. Wore my "compression sleeves" on Tuesday, which of course slows me down in the water a bit, but the biggest problem was that I felt like my throat (trachea) was so swollen, I could hardly get any air in, yet I wasn't wheezing. Anyways, I took some actual Aspirin, because I don't want to go on yet another course of prednisone, and this morning, I was much better - not completely fixed, mind you, but better. And the breathing is better too. I still had to come home and take a nap after practice though - good thing I didn't have to work today!
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  4. Wednesday, Dec. 7, 2011 5:00am

    by , December 7th, 2011 at 01:15 PM (Fast Food Makes for Fast Swimming!)
    Let the taper begin!!

    I just swam easy today, no major effort and definitely not in the mood for anything long or fast paced either.

    Warmup:
    200 Free
    100 Kick
    200 Free Pull
    8 x 50 Kick w/ board @ 1:00 (went :44-45s)
    100 Free

    10 x 50 @ 1:00 (dolphin kick on side/fly one arm drill by 25s)

    100 EZ
    ----------------
    1600 Yards

    Yup, that was it. I need a little rest. No more doubling for me this week.
    This whole thing took about 45 minutes...I was doing a lot of talking between everything.
  5. SArasota Y Sharks Masters 5:30 AM Workout -12/08/11

    by , December 7th, 2011 at 01:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    5 X 100 kick 2:10
    1 X 100 swim

    1 X 400 IM 6:45
    1 X 100 free 1:45
    1 X 300 IM 5:00
    1 X 100 breast 2:00
    1 X 200 IM 3:30
    1 X 100 back 1:45
    1 X 100 IM 1:45
    1 X 100 fly -

    1 X 250 4:00
    5 X 50 :40
    Three rounds, free

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  6. Wed Dec 7th 2011

    by , December 7th, 2011 at 12:46 PM (Ande's Swimming Blog)
    Wed Dec 7th 2011


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    JR Nats start tomorrow at the UT swimcenter where I train so our only workouts are 5:00 am - 6:30 am

    Whitney Coached
    scy UT Swim Center: main pool north end
    5:00 - 6:30 dove in 5:16ish
    wore B70 jammer
    trained with max & nate
    beside Tyler Todd & James

    Warm up
    missed most of it DID a 200 fr

    Main Set:

    4 rounds (one each stroke IM order) of:

    4 x 25 on 30 desc
    3 x 50 on 1:00 desc
    2 x 75 on 1:30 desc
    100 fast followed by
    400 something

    felt great yesterday and made some tough sets
    today felt like I couldn't fight my way out of a wet paper bag
    felt slow and weak

    ~ ~ ~ ~

    My next meet will probably be SCY zones
    Categories
    Swim Workouts
  7. Tue Dec 6th 2011

    by , December 7th, 2011 at 12:20 PM (Ande's Swimming Blog)
    Tue Dec 6th 2011


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    Whitney Coached
    scy UT Swim Center: main pool north end
    6:30 - 8:00 dove in 1st
    wore B70 jammer
    trained with mike & nate

    Warm up

    900

    Main Set:

    5 x 200 fr on 2:30

    switched to diving well

    5 x 200 fr on 2:15 went 2nd behind mike
    kinda surprised I MADE IT!

    5 x 150 k on 2:00
    Made it

    5 x ? on 1:30

    CAN'T REMEMBER THE REST
    I THINK THERE WAS A LITTLE SOMETHING BETWEEN ROUNDS
    Categories
    Swim Workouts
  8. Mon Dec 5th 2011

    by , December 7th, 2011 at 12:09 PM (Ande's Swimming Blog)
    Mon Dec 5th 2011


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    Whitney Coached
    scy UT Swim Center: main pool
    noon - 1:15 dove in around 12:10
    wore B70 jammer
    trained with korey & kelly

    Warm up
    swam easy

    Main Set:

    assigned 2 rounds of

    50 fr on :40, 50 k on 50
    100 / 100
    150 / 150
    200 / 200

    did all the kicks & skipped 50's in the 100, 150 & 200 swims
    Categories
    Swim Workouts
  9. Workout 12/07/11

    by , December 7th, 2011 at 10:34 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Stretch day before work this am

    200 fr/200 back

    2 x100 pull with buoy
    - 25 dps, 50 fast arm rate, 25 ez

    2 x 100 kick (fr and back)

    200 wd various

    (1000, 20 min)

    ---

    Got up early and battled the crowds to just stay wet. Shoulders still a little tight, but I had a good feel for the water.

    Updated December 7th, 2011 at 01:50 PM by rxleakem

    Categories
    Swim Workouts
  10. This one was for Pete. No, the other Pete. The Real McCoy.

    by , December 7th, 2011 at 09:39 AM (Random Nonsense)
    Team Practice SCY

    Warm Up
    - 250 swim
    - 200 kick w/ fins
    - 250 swim
    Transition
    - 200 swim/catchup/fist/swim
    Main Set
    Choice of T1000, 5x200, 10x100
    - 10x100 on 1:10 (1:04*, 1:08, 1:08, 1:08, 1:08, 1:09, 1:09, 1:11 qbreak, 1:08, 1:13)
    -- big qbreak (about 2 minutes)
    - 4x150 free on 2:00 (PFS)
    -- equipment change
    - 4x150 free on 2:00 with paddles and buoy
    Cool Down
    - 6x50 back/free ez

    We (Josh and I) were expected to do the T1000, but since we did it last month, so I thought we would pick something else and convinced Josh to take a shot at 1:10s. It wasn't hard to convince him, so something is wrong with him.

    Morning Humor: After I told Josh I wanted to do 1:10s
    - Anna (who I swam with Monday): What? You did 1:15s Monday with me just to cater to my ego!
    - Me: I did 1:15s for a lot more than 10x100s Monday and neither of us are sure we can make 1:10s today
    - Josh is laughing at Anna
    - Me: But yes Anna, I do pick my intervals to cater to your ego.
    - Anna pushing off the wall (w kick board) giving me an eye roll: Of course you did!

    Josh took off on the 100s a little fast I thought, but I was a little worried that maybe I was a little off so didn't let him get too far ahead. He was a body length ahead of me and I came in at 1:04. F! On #2 he was WAY ahead, on #8 we hit the wall at the same time Started being difficult around 5 and a better pace on the first one would have delayed that by 2 or 3.

    After we finished coach said he had wanted to see how much we had improved on the T1000. A little late to tell us that.

    * pmccoy special

    PFS: Pretty Slow
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  11. 12.7.11 - Wednesday workout

    by , December 7th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 84. Another excellent workout. Mostly IM stuff today. I'm getting more comfortable with 2:45s for my 200 IMs.

    500 Warm up

    2 x 100 Free - 1:30 (Tiger tumblers)
    2 x 100 IM - 1:30
    2:00 break

    5 x 200 IM - 2:45
    I did these IM (2:40)/Free (2:30)/IM (2:42)/Emergency potty break/IM (2:44). Went hard on the IM and easy on the free. I remember not so long ago when 2:30 was pretty much a sprint - especially after a hard IM.
    100 Easy

    5 times through
    * 100 - 1:30 (:05) up/down kick
    * 100 Pull - 1:30
    * 100 - 1:30 (:05) up/down kick
    * 200 - 2:45 convert free to IM (2:25, 2:30, 2:44, 2:43, 2:44)

    200 Cool down

    (4700 total)
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  12. Working the lower back again

    by , December 7th, 2011 at 07:22 AM (Mixing it up this year)
    That means a fly day.

    10x50@:50 free
    500 free kick w/fins as 25 easy/25 moderate/25 fast
    10x50@:55 fly alt 25 rt arm/25lt arm w/fins
    600 fly kick alt by 100 on side/on back w/fins
    12x25@:45 fly w/paddles
    4x100@:10R free w/snorkle as 25 kick/75 swim
    200 free easy

    Total 3000 yards
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  13. Workout 12/06/11

    by , December 6th, 2011 at 10:23 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Wu:
    200 fr/200 bk/200 im drill
    500 Noah's Ark pull with buoy
    50 ez

    Three times thru:
    - 50 dps :10 sr
    - 25 sprint into
    - 25 ez into
    -100 kick

    4 x 50 quarters strong free

    250 various wd

    (2200 yds/40 min)

    ------

    Still dropping yardage and adding more fast swims for this week. May try to swim tomorrow before work, depending on how I'm feeling.

    Wore my drag suit today and felt good. Did free, back,im on the main set, trying to dodge the other five people in the lane - very busy tonight, probably due to the wet day here.

    Ate lunch at my son's school, then was able to swim before supper and Bible study tonight. I was able to get some forms filled out at my daughter's school for being a chaperone, so all in all a productive day off.
    Categories
    Swim Workouts
  14. Tuesday, Dec. 6, 2011 5:00am & 5:00pm

    by , December 6th, 2011 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Warmup
    200 Free
    300 Free Pull

    5 x 100 Kick w/ board @ 1:50 (went 1:32-1:35s)

    2 x 200 Free Pull @ 2:30 (2:05/2:06)
    2 x 150 Free Pull @ 2:00 (1:33/1:33)
    2 x 100 Free Pull @ 1:20 (1:01/1:02)
    2 x 50 Free Pull @ :40 (:31/:31)

    5 x 100 (75 Free/25 Fly) @ 1:30 (1:05-1:07s)

    200 Kick w/ board

    8 x 25 @ :30 Odds Free EZ, Evens Fly Sprint (:14-:15s)

    100 EZ
    -------------------
    3000 Yards

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

    I was feeling really good this morning, almost unstoppable. Things were different tonight though...

    Oh yeah...got to the pool, unloaded my bag, and NO SUIT!!! pissed me off!! Luckily I'm only about 10 minutes to home, so I went back for it.

    P.M. Workout

    Warmup
    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 25 Free @ :25
    7 x 50 Free @ :40 (held :33s)
    6 x 75 Free @ 1:00 (held :52-:53s)
    **done

    100 EZ and out

    ----------------------
    1600 Yards

    4600 Yards for the day

    **As you can see by my set, I wussed out and quit. It wasn't really a wuss-out though. I just didn't have the energy to continue through the pattern like I had planned (set goes to 1 x 200 for a 3000 yard continuous set). I was planning to have pretty intense intervals the whole way too.
    I really need to rest now. The remainder of this week I'm going to take it easy and try to recoup something before the meet. I've done enough training over the past 3 months, now we'll see what I can do.

    Updated December 6th, 2011 at 10:00 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Tuesday, 12/6/11

    by , December 6th, 2011 at 07:34 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (1100)
    400 Swim
    - free and back
    200 as 25 Kick/25 Drill
    - did 200 IM
    3 x 100/1:35 build
    - free around 1:20
    8 x 25/30 desc 4 to AFAP
    - all free, went from around 18 to 15

    Set #1 - With Fins (400)
    8 x 50/2:00 VERY STRONG
    - mixed up the strokes on these
    - did 3 free at around 30-31; 2 back at around 33-34; 2 fly at around 33-34; 1 breast w/dolphin kick at 40

    Set #2 - Kick (300)
    12 x 25/40 - VERY STRONG
    - mixed up flutter & dolphin w/board, and flutter & dolphin on back


    Set #3 - (500)
    - was supposed to do 2 times through but was short on time so only did once through

    200 IM as 25 drill/25 swim - around 3:30
    1 x 200 IM/4:00- around 3:07
    1 x 50 at 200 pace - around :34
    1 x 50 easy

    Warm down
    50 easy - 50 kick - 50 drill - 50 easy

    Total: 2500 yards
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  16. Tuesday, Dec. 6, 2010

    by , December 6th, 2011 at 07:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drill

    16 x 25 shooters w/fins
    4 back, 12 belly
    50 EZ

    3 x 50 burst + cruise
    all kick w/board

    150 EZ

    Total: 1750

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

    Still no taper jitters. I did drop an F bomb or two today though. After starving myself this am to get blood work, I got backed into by a senior citizen. He had pulled out into the road when he shouldn't have and began backing up without even looking. Because he couldn't hear, he didn't hear my frantic honking. And then after banging into the front of my car, he started driving off. He finally stopped when I went racing down the sidewalk waving my hands and trying to get his license plate. If someone can't hear and can't turn their neck to look when backing up, that seems like a real problem. http://www.usatoday.com/news/nation/...s-usat1a_N.htm

    I must confess that I haven't done any RC exercises since I stopped lifting. Usually this means sore shoulders during taper, but I seem fine this time. Or maybe I'm just distracted by the elbows, which are no better.

    I'm very jealous of Fort Son. He's headed to Austin TX tomorrow for a team training trip. Thankfully, I'll still have a couple weeks with him afterward before he heads back to school.
    Categories
    Swim Workouts
  17. A Christmas Workout

    I’m still feeling under the weather and not able to swim any actual workouts, so I’ve resorted to writing imaginary ones instead. Following up on the Thanksgiving turduckens, here’s a 12 Days of Christmas workout, inspired by [ame="http://forums.usms.org/showpost.php?p=255996&postcount=41"]a comment [/ame]on the Thanksgiving workout forum thread. I posted this workout there, but decided to put it up in expanded version here as well.

    12 Days of Christmas Holdiday workout, done as 12 rounds on 1 day
    On the first day of Christmas, my swim coach gave to me
    A 50 dolphin kick on my back

    On the second day of Christmas, my swim coach gave to me
    2 x half-pool sprints [2 x (12.5 sprint / 12.5 easy)]
    And a 50 dolphin kick my back

    On the third day of Christmas, my swim coach gave to me
    3 lengths back [75 BK]
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the fourth day of Christmas, my swim coach gave to me
    4 breaststroke pullouts [2 x 25, with 2 pullouts per length—surface for breath in between and exaggerate glides to see if you can make it to end of pool by the end of the 2nd pullout]
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the fifth day of Christmas, my swim coach gave to me
    5 streamline jumps! [in deep end of pool]
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the sixth day of Christmas, my swim coach gave to me
    6 fly stroke cycles [ie a 25 fly for some of us]
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the seventh day of Christmas, my swim coach gave to me
    7 lengths of freestyle [175 FR]
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the eighth day of Christmas, my swim coach gave to me
    8 dolphin dives [or 50y of dolphin diving, at 4 per length]
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the ninth day of Christmas, my swim coach gave to me
    9 breaststroke kicks [25y BR kick]
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the tenth day of Christmas, my swim coach gave to me
    10 strokes of corkscrew [25y corkscrew]
    9 breaststroke kicks
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the eleventh day of Christmas, my swim coach gave to me
    11 fathoms sculling [that’s 25y scull, if you can manage 1.5 fathom push-offs]
    10 strokes of corkscrew
    9 breaststroke kicks
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    On the twelfth day of Christmas, my swim coach gave to me
    12 lengths IM [300 IM]
    11 fathoms sculling
    10 strokes of corkscrew
    9 breaststroke kicks
    8 dolphin dives
    7 lengths of freestyle
    6 fly stroke cycles
    5 streamline jumps!
    4 breaststroke pullouts
    3 lengths back
    2 half-pool sprints
    And a 50 dolphin kick my back

    The workout totals 4350 yards, if you stick to the yardage suggested in the brackets. Plus 40 streamline jumps. Happy holidays!

    [My actual swimming today was more boring: 1300 yards easy, on my own at the Y. I’m still struggling with a cold and some asthma symptoms it triggered. I tried the “freeze a cold, starve a fever” approach over the weekend, and went out to Brighton to swim in the ocean. I managed to do my December loop, but failed in my bid to make my cold disappear. It was still worth it though, because my time in the ocean was at least a respite from the violent coughing spasms I’ve been having. I guess there’s something about immersing your face in water that stifles the impulse to cough--from an evolutionary standpoint I can see how that would be advantageous. For some reason it doesn’t seem to work as well in the pool--too bad!]
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  18. Sarasota Y Sharks Masters 5:30 AM Workout -12/07/11

    by , December 6th, 2011 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00 6:00
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 200 free 3:00
    4 X 50 free 1:00
    Four rounds.
    Descend 200's 1-4.
    50's: odd: fast even: easy

    2 X {10 X 25 Round 1 :30 Round 2 :45
    All fast, all choice.
    Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  19. 12.6.11 - Tuesday workout

    by , December 6th, 2011 at 09:01 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Good workout. Some of the intervals were just outside my reach but I was able to recover and catch up.

    SCY

    450 Warm up
    2 x 100 - 1:30 (did Tiger tumblers on flip turns - see yesterday)
    3 x 100 IM - 1:30 (1:22-1:25)

    4 times through (IM order on stroke):
    * 2 x 50 - :45 hard stroke
    * 2 x 50 - :45 easy free
    * 2 x 50 - 1:00 hard kick
    * 2 x 50 - 1:00 easy kick
    * 2 x 50 - :45 hard pull
    * 2 x 50 - :45 easy pull
    * 300 - 4:00 convert free to IM (3:40, 3:50, 4:02, 4:07)

    200 Cool down

    (4750 Total)

    Updated December 6th, 2011 at 11:07 AM by pmccoy

    Categories
    Swim Workouts
  20. Sore today but a good one

    by , December 6th, 2011 at 07:23 AM (Mixing it up this year)
    I am back to doing the old Rick Benner workouts. These are fairly tough for me right now. My shoulders and elbows were hurting after this one.

    8x100@1:40 free every 3rd fast
    12x25@:40 free every 3rd sprint held :16s on the sprints
    8x75@1:10 free every 3rd fast
    12x25@:40 free every 3rd sprint held :16s on the sprints
    10x50@:50 free every 3rd fast
    300 free kick w/fins every 3rd fast
    200 free EASY

    Total 3000 yards
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