View RSS Feed

All Blog Entries

  1. Swim w/Speedo & Jazz, Thursday, Jan. 20

    by , January 20th, 2011 at 05:13 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr

    Met up with Speedo & Jazz Hands today at OakMarr. Jazz has a problem shoulder and Speedo is still nursing his lasik eyes, so we focused on kicking.

    Warm up:

    600 various or so

    Main Sets:

    9 x 50 aerobic kick w/fins @ 1:00

    Jazz & Speedo were doing a flutter-flutter-dolphin combo. I did them all hypoxic dolphin kick on back breathing only between flags and wall. Went 30-32.

    50 EZ

    5 x 50, ascending intervals (2:00-3:30, leaving lots of time to chat and sit on kickboards Ande style while waiting to go again)
    25 AFAP kick, get time, 25 EZ

    -- I did them all backstroke shooters, no fins, from a push. Went 13, 13, 13, high 12-13, high 12. Was pretty surprised by and stoked with these times.

    50 EZ

    5 x 50 @ 2:00
    burst 15 + 35 cruise
    -- I did them all backstroke from a backstroke start, power kicking to 15 meters. Started to cramp a bit.

    Jazz & Speedo left and I carried on for a bit.

    100 EZ

    1 x 50 AFAP backstroke from the blocks, no fins -- or that's what I intended. I was curious to see what I'd go after the fast 25 kicks. But I got a double calf cramp on the start and had to stop at the 25. It doesn't seem to matter how many electrolytes I dump in my body ... May go back for another magnesium injection.

    50 EZ

    10 x 50 recovery @ 1:15
    odds = breast pull
    evens = front scull

    5 x 50, done as 25 EZ speed fly + 25 EZ

    50 EZ

    Total: 2650


    ART, 40 minutes:

    Went in to get my shoulders worked on again. (I will use this as an excuse to forego my RC exercises tonight.) Chatted about various things. Trying to figure out how to put some lean muscle on Fort Son. He recommended Pro Gain by Metagenics. He thinks the PRP will eventually get me back in high heels, and my foot does feel somewhat better after the second treatment. Although apparently "it's good I'm not a runner." (Sigh. Grr.)


    Commentary:

    Rather enjoying my week without drylands thus far. Even felt like I had some easy speed today. But it will be back to the grind starting Sunday.

    Updated January 20th, 2011 at 07:54 PM by The Fortress

    Categories
    Swim Workouts , ART
  2. 2 Swims Today and New Snorkel

    by , January 20th, 2011 at 03:20 PM (Adventures in Swimming)
    Swam Wednesday with the Sharks. SCY
    Coach Chris on Deck

    Warm Up
    500 Swam as 100 Swim/25 Kick 4x

    Lets get started....

    8 x 100 on 1:35 (:20r)
    4 x 25 on :35 / 1 Breath

    6 x 100 on 1:30 (:15r)
    6 x 25 on :35 / 2 Breath

    4 x 100 on 1:25 (:10r)
    6 x 25 on :35 / 2 Breath

    2 x 100 on 1:20 (:05-10r)
    4 x 25 on :35 / 1 Breath

    Warm Down
    100 or more

    This was a good set.
    I held 1:15 or less for all 100's
    the last one of each set was 1:09/1:10/1:10
    and the last 2 I did 1:09/1:10 I was beat

    I swam by my self on tuesday and twice on thursday.

    I started keep my FLOG (Fitness log) on My USMS
    I've done about 43,500 yds so far this year.

    I worked on my tempo thursday afternoon.
    It's amazing how counting 1-2-3-4 repeat can
    really help me increase speed.
    It helps keep me from pausing in my stroke.

    My wife bought me a snorkel. Wow is that weird!
    I thought I was gonna drown a couple of times.
    But I'm keeping at it. The 3rd practice with it
    is getting easier. I just have to try and breath
    at the same time I normally do. NOT EASY!!!

    Keep Swimming!!!
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/21/11

    by , January 20th, 2011 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 75 25 moderate/50 fast 1:30
    Six times through, choice

    1 X 50 easy 1:30
    1 X 100 @ 100% 1:45
    1 X 50 easy 4:00
    1 X 50 @ 100% -
    1 X 50 easy

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    8 X 25 sprint kick :45
    1 X 50 easy swim

    3 X 200 free 3:00 2:40
    3 X 100 free 1:30 1:20
    Twice through, round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  4. Thursday, 1/20/11

    by , January 20th, 2011 at 01:43 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    400 Swim as 200 free/200 back
    6 x 50/55 desc 3
    - 1-3: free 45 ->38, 4-6: back 45 -> 41.
    6 x 50/1:00: odds fly, evens free

    Main Set 1:
    12 x 50/1:00
    From Mid pool - focus on tight fast turns and breakouts - Alternate Free - Stroke
    - went 4x free-back-fly

    Main Set 2:
    20 x 25/30 -Swim with Fins
    all free, odds w/1 breath at mid pool, evens breath whenever

    Main Set 3:
    1 x 300 Free/20 sec rest
    -4:30
    1 x 200 IM/15sr
    - 3:15
    1 x 100 Back/10sr
    - 1:30

    Cool down
    100 easy

    Total: 2800 yards
    Categories
    Uncategorized
  5. Thursday 1/20/11

    by , January 20th, 2011 at 01:15 PM (The Labours of SwimStud)
    Couldn't get in yesterday as the kids had a snow delay and that wrecks my timing for a swim before work. So I went today.

    Warm Up
    600

    2x
    200 FR 3:10
    100 K
    2x
    200 FR 2:55
    100K
    2x
    200 FR 2:45
    100K

    6 x 100 FR 1:40 desc 1-3

    200 IM

    300 FIN K
    200 EZ

    The 6 x 100 was supposed to be 1:25 but I had to push it out after the main set. I could only hold 1:30. So not my best workout but I did lift yesterday.
    Categories
    Uncategorized
  6. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    Warmup:
    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    Main:
    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    ------------
    2800 Yards

  7. That EVIL stroke day

    by , January 20th, 2011 at 07:36 AM (Mixing it up this year)
    Yes I did some of that evil breaststroke today. Not too badly if I do say so. I wanted to do fly but tomorrow is long course day and I usually like fly better long course than short course. Weird I know.

    50,100,200,300,200,100,50@:10R Free easy
    500 Free kick w/fins every 3rd fast
    10x50@1:00 Breast pull w/paddles & fins
    300 Breast kick w/brfins
    4x50@1:00 Breast
    300 Free w/snorkle middle 100 just kick
    200 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  8. Wed., Jan. 19

    by , January 19th, 2011 at 09:31 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Loved class today. The heat was less than 110. I even got over a mental issue with the locust pose and, for me, rocked it.

    Locust pose = [nomedia="http://www.youtube.com/watch?v=gCiSRVRHBSk"]YouTube - Bikram Yoga Salabhasana Locust pose[/nomedia]

    I cannot get my legs up as high as this unholy guy, but I made a big improvement today. This pose stretches your elbows (pinned under your body) like crazy. Not sure if this is good for swimming or not ... but I already have rather hypermobile elbows. I once heard SwimmieAvsfan remark that this was a characteristic of good backstrokers.


    RC Work, 15 minutes


    Commentary:

    Both my shoulder and neck feel much better, though I do have an ART appointment tomorrow. I think it was fine, beneficial even, to take a week off lifting. Should I start back at the weight I left off at or slightly lower?

    And on a very cheery note: I have a garden variety cold. I've had it for 4-5 days and it has not descended into a grand mal debilitating event. This is some kind of victory for my immune system.

    Tomorrow, I'm meeting up with Jazz and Speedo at OakMarr. Speedo is apparently going to be all about the sprints in light of his lasik sabbatical.
    Categories
    Yoga
  9. Wed Jan 19th, 2010

    by , January 19th, 2011 at 06:31 PM (Ande's Swimming Blog)
    Wed Jan 19th, 2010

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT Swim Center, main pool
    noon to 1:15 dove in on time
    trained Tenielle beside james, larry, max and mark
    WORE yingfa jammer

    WARM UP
    250 fr
    150 fl done 50 k 50 dr 50 sw which i drilled
    250 fr
    150 bk done 50 k 50 dr 50 sw
    250 k (did 5 x 50 k on 40 made it
    150 br done 50 k 50 dr 50 sw

    Main SET:

    8 x 50 fl bk on 40

    assigned 400 done 75 k 25 fl fast
    did 8 x 25 fl odds easy evens fast

    8 x 50 bk br on 40

    assigned 400 done 75 k 25 bk fast
    did 8 x 25 bk odds easy evens fast

    8 x 50 br fr

    assigned 400 done 75 k 25 br fast
    did 8 x 25 br odds easy evens fast
    teneille's was making some mistakes with her breastroke pull
    i asked her if I could give her some breastroke tips
    mistakes / corrections
    1) diving down too deep on her thrust
    (forearms should finish shallow)
    2) elbows going too far back on her insweep
    told her don't let your elbows go past your shoulders
    3) no ride the glide pause after her thrust and kick starting her outsweep too soon
    told her to speed up her insweep / thrust / kick and put a pause to streamline after her kick
    she picked it all up right away and her breastroke looked much better

    4 x 125 done 25 under water 75 fr 25 fast

    50 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 19th, 2011 at 06:39 PM by ande

    Categories
    Uncategorized
  10. Tues Jan 18

    by , January 19th, 2011 at 02:51 PM (Keepin Track 2010)
    20 min WU
    4x50 FR Drill
    200 FR work entry order hand, elbow, shoulder, hip
    15 min vertical kicking with varied intervals

    4x100 on training interval working head position rest :30
    4x100 on training interval working hand entry rest :30
    4x100 on training interval working catch pattern rest :30
    4x100 on training interval working hip rotation rest :30

    easy 50

    K300 IM broken by 50's on 1' with flips (or not)

    Specialty people: 4x (50 drill Spec on 1', 2x25 at 80% on :30, rest :30)
    Distance people (800 pull every fourth length hard)

    WD with starts working starting position.
    Categories
    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout -01/20/11

    by , January 19th, 2011 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    20 X 25 fast :30
    Choice

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 easy swim

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50-2 of each- 1:00

    OR

    1 X 400 free 5:40
    2 X 200 Free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  12. Wednesday, 1/19/11

    by , January 19th, 2011 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    400 Mixer (mix up kicks, swims, drills, strokes)
    - 100 free-100 back-100 kick-100 pull
    8 x 50/55 - 25 free - 25 stroke (Alt. back and fly for stroke)
    - swam these around 42-43

    Main Set:
    1 x 300 Nonstop 30 sec rest
    - did free around 4:20
    Kick 3 x 100 IM/15sr
    No fins or board
    - did all kicks on back - went 2:00-1:55-1:53
    1 x 300 Nonstop 30 sec rest
    - did back around 4:45
    Kick 6 x 50/10sr Strong
    May use Fins and board
    - flutter w/board and snorkel, ave 55
    1 x 300 Nonstop 30sec rest
    - free around 4:30
    Kick 12 x 25/45 FAST
    Use fins - No board
    - rotated through dolphin on back, flutter on back, dolphin on side, flutter on side. times were around 15.

    Cool down:
    200 - 100 - 50 - 25 - 25
    - alternated free/back

    Total: 3000 yards
    Categories
    Uncategorized
  13. Wednesday, Jan. 19, 2011 5:00am

    by , January 19th, 2011 at 12:01 PM (Fast Food Makes for Fast Swimming!)
    First thing...I hate being sick. This head/nose/throat thing is just plain annoying. It's just drained all my energy, and I'm hoping I can get rid of it soon, especially since I've got my big meet coming up on Sunday. Monday, I only swam about 1000 yards and it was just horrible, probably should have just stayed in bed. Tuesday, I didn't swim at all, just enjoyed the extra hour of sleep. This morning wasn't much better, but at least I got in the water. Didn't have anything to show for it though.

    200 Free, 200 Kick, 200 Pull, 200 IM Drill
    5 x 100 Free @ 1:30 <--1st one was a 1:10, and I was just exhausted afterwards, the rest was all downhill.
    6 x 50 Fly/Free @ 1:00
    4 x 2-turn 50s from middle w/ group
    ------------
    2000 yards of

    I sure hope I can be good on Sunday, if not I may have to give up on the 500 fly at the end... the 50, 100, and 200 will be enough already.
  14. More of a Recovery Day...

    by , January 19th, 2011 at 11:30 AM (Year Three: The Road Back)
    I was debating doing the 1650 Postal swim today, but my shoulders and legs had other ideas. I knew from my warm-up that the postal swim would be best left for another day. So, I decided today would be more of a "recovery" swim. Of course, then other swimmers showed up - and pushed me right along. Don't get me wrong - I'm glad they were there; it just didn't end up being much of a recovery swim. Here's what we did:

    400 Warm-Up
    2 sets:
    2 x 200 Free on 3:30
    2 x 200 Kick on 3:30
    2 x 200 Free on 3:30
    2 x 200 Pull on 3:30
    400 Cool-Down
    Total Distance: 4000 scy

    Now, most days I don't swim 4000 yards. Most days, I am good with between 3400-3800 yards. So far, I've now got 4 days in a row of 4000 yards, including yesterday's monster 3825 hour swim + warm-up + cool-down. E-gads. We'll see what tomorrow holds. If I do the workout as written, it should be another 4000+ day. (3600 in the main set, plus 400 warm-up & cool-down - 4400 total). We'll see how that one goes. Friday, I may just concentrate on stroke - fly at least maybe with some back thrown in for fun. Whatever else can be said about this week... I will eventually reap the rewards for this monster week - just after I stop feeling weak.

    Thanks for reading my . Enjoy your day!
    Categories
    Uncategorized
  15. Horrible contemplations!

    by , January 19th, 2011 at 08:15 AM (Trying to Train Smarter, Not Just Harder)
    Todays workout:
    500 warmup (100 free, 25 back/25 breast repeat)
    6 x 200 pull on 3:30 (yes I got 25 seconds rest! Rest is good)
    7 x 150 alt free & IM no free (w/mini-fins from here on out thanks to my elbows!)
    9 x 50 kick on 1:05
    8 x 100 free on 1:40 (yes, I got 10-15 seconds rest! So what!)
    200 EZ 50 breast/50 free

    Total: 4200 LCM

    Now for the contemplations: My elbows. It's only been 15 months since I hurt them, and they may even be getting worse, I can't tell. So after 2 cortisone shots to each, and lots of celebrex and icy hot, I think I am going to have to seriously consider taking time off. As in not swimming. Not even a little. Seriously, how hard can it be to stay out of the water for 3-4 weeks? I just dread how fat I'm going to become & how slow I will be when I get back in the water. David is totally behind me on this, and Jennifer is too, even though that means scrapping the Auburn meet. But there is always the meet in March that I could enter, if I am up to it. I think I am going to restrict myself to kicking (obviously w/out a board), and riding my bike. Plus, now is definitely a good time to go on a serious diet, as I won't need all the calories to support me. I'll have to diet anyways or I'll balloon up! Anyways, I'm just considering it, I could change my mind tomorrow. Just sayin'. My elbows could probably use the rest.

    Updated January 19th, 2011 at 12:52 PM by Celestial

    Categories
    Uncategorized
  16. Still congested but a little more pep

    by , January 19th, 2011 at 07:25 AM (Mixing it up this year)
    Felt a little better than yesterday overall, back was still bothering me as usual. Need to get my workout in or I just don't loosen up.

    10x100@1:45 Free first 2 very painful but then I loosened up nicely
    600 kick w/fins streamline on back alternate by 100 Fly/Back
    400 Free kick w/fins moderate pace
    5x100@1:30 w/paddles & bouy as 50free/50back held 1:26's
    300 Back drill no equipment as 100 6kicks per stroke, 100 rt/lt arm, 100 kick
    200 Free w/snorkle EASY this was tough with the congestion will avoid snorkle until healthy again

    Total 3000 yards
    Categories
    Uncategorized
  17. Tuesday, 11/18/11

    by , January 18th, 2011 at 06:47 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up (800)
    400 Free or Back
    - 200 of each stroke
    3 x 100/1:40 Build each
    - free - around 1:20-22
    4 x 25/25 Strong
    - did all free

    Main Set (900)
    18 x 50 Choice of Stroke
    9/1:00, 9/50
    Repeat: 3 easy - 1 fast, 2 easy - 1 fast, 1 easy - 1 fast
    - did all free on the easy ones averaged 45,
    - on the fast ones: did fly (40, 42) then back (40, 41) then free (35, 37)

    Kicks: Flutter or Dolphin/No Fins (600)
    1 x 100/2:00 Negative split (NS)
    - on back - 1:52
    2 x 50/1:10 Strong
    - flutter w/board - 55 on each
    1 x 100/2:00 NS
    - on back - 1:55
    2 x 50/1:15 Stronger
    - flutter w/board - 53 on each
    1 x 100/2:00 NS
    - on back - 1:55
    4 x 25/45 sprint
    - flutter w/board - 20-23 on these

    Fly: (300)
    8 x 25/40 strong
    ave 19-20; am taking 8-10 sdk & 7-8 spl
    1 x 100 Back easy

    Cool down
    200 easy pull, free and back

    Total: 2800 yards
    Categories
    Uncategorized
  18. Monday, 1/17/11

    by , January 18th, 2011 at 06:38 PM (A comfort swimmer's guide to easy swimming)
    I've been sick since early Friday morning and haven't done a thing. Finally today after work I made it to the pool for a short swim. It went well but I'm still a bit weak from whatever I had. Really felt thrashed after I finished and got home.

    SCY, Solo

    Warm - up (750)
    200 Swim free
    200 Kick rev IM order
    2 x 100/1:50 smooth build
    - 1 free - 1:20, 1 back - 1:30
    6 x 25/35 some what strong swim
    - fly, 2 back, 2 free


    Set #1: Free, or Stroke (1000)
    1 x 200/3:20 smooth build
    - free - 2:45
    2 x 150/2:30 desc to somewhat strong
    - #1 back - 2:15, #2 free - 2:06
    3 x 100/1:40 desc to somewhat strong
    - #1 & 3 back - 1:30, #2 free - 1:20
    4 x 50/1:00 desc to somewhat strong
    - #1 & 3 back - 41-42, #2 & 4 free - 37-38

    Set #2 (600)
    8 x 75/10sr
    25 Scull - 25 Fists - 25 Swim
    Alt. 75 Free - 75 back

    Warm down
    200 easy fly-back-free

    Total: 2550 yards
    Categories
    Uncategorized
  19. Speed Play, Tuesday, Jan. 18

    by , January 18th, 2011 at 05:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Speed/Hypoxic Play:

    4 x 5 squat jumps off bottom of pool:
    -- Start at wall, dolphin kick down to bottom, place feet on bottom and squat jump up in streamline position, dolphin kicking as high as you can go, repeat.
    -- I was doing this at a 12 foot depth. Seemed pretty hard to me, as I was breathing hard after 5 (or even before)
    -- for flog purposes, I will count this as 200 yards

    50 EZ

    5 x 50, done as:
    Push off wall w/kickboard, dolphin kicking down to bottom of pool. Go about 12.5 yards, then strong vertical jump off the bottom dolphin kicking the whole way, and then sprint flutter kick to the wall. Cruise the second 25.

    125 EZ

    5 x 50, done as:
    backstroke start + power kick to 15 (15 kicks) + cruise the rest DAB.

    75 EZ

    5 x 50, done as:
    flutter kick UW for 15 seconds a few feet from wall, then go right into a flip turn and 10 strong dolphin kicks, cruise the rest of the 50

    100 EZ

    5 x (VK + 50 w/fins) @ 2:00
    30 seconds strong vertical dolphin kicking with fins + right into 25 UW shooter + 25 easy backstroke kick

    100 EZ

    12 x 25, done as:
    #1-4 = 15 burst underwater free recovery + cruise @ 1:00
    #5-8 = long breaststroke pullouts @ :45
    #9-12 = 15 burst fast breast pull + cruise @ 1:00

    100 EZ

    1 x 50 UW shooter w/fins AFAP (went high 23 or so)

    100 EZ

    Total: 2900 + VK + SJs

    10 minutes hottub

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

    Commentary:

    Tried a fun speed play workout today with a strong emphasis on hypoxic work and kicking. I must say, I'm fairly knackered after that effort. Not really a recovery day, therefore, but for the absence of drylands and a nice lie in.


    Book:

    Saw a blurb about a book (written by scientist Gary Taubes) that looks somewhat interesting: Why We Get Fat

    Among other things, the author contends that:

    1. We can eat all the protein and fat we like, no reason to curtail, just no carbs (bread, sugar, pasta and fruit).
    2. Fruit is fattening b/c it is fructose containing.
    3. Little evidence supports the belief that "the number of calories we expend exercising has any effect on how fat we are." (This is certainly true for me)

    And here's a review of the book that JimRude sent me:

    http://www.weightymatters.ca/2011/01...e-get-fat.html

    It appears that Dr. Taubes, after publishing a more scientific book -- Good Calories/Bad Calories -- is perhaps trying to dumb down the science for the masses. I've still never liked the "calories in calories out" theory.

    Jimslie:

    For follower's of Jimslie's blog, I am sad to report that our hero suffered a detached retina recently. The treatment appears, thankfully, to be successful, but he is banned from the computer and pool temporarily. Though he apparently has been impressively stoic throughout the ordeal, I know he would appreciate any coddling and good wishes sent his way.

    Updated January 18th, 2011 at 10:01 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/19/11

    by , January 18th, 2011 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Twice through, 2000 yards.
    1:40 base on round 1, 1:30 base on round 2.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 25 sprint kick :45
    1 X 100 easy swim

    2 X 50 moderate 1:00
    4 X 25 fast :40
    Four times through. Choice.

    1 X 50 easy 1:30
    2 X 100 @ 100% 4:00
    1 X 50 easy -

    2 X 600 pull 8:30
    Descend each 600 by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts