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  1. Something to be Thankful for. . . 11/23/11

    by , November 23rd, 2011 at 10:12 PM (Workout Swimmer)
    Knew that I wouldn't be able to get in the water until Saturday (maybe) and probably not until Monday, so got in a bit extra today.

    Morning Practice
    w/ATAC - kids out of school, so more of them in the water today
    800 back/free
    2 x 500 pull
    3 x 400 stroke/free by 100's
    100 easy
    8 x 100 kick on 2:00
    300 easy
    Total: 4200
    Lunch Practice
    500 warm up 100 free, 25 back/25 breast
    16 x 75 on 1:15 & 1:30, 6 ea of SKPS
    10 x 50 kick on 1:00
    8 x 100 on 1:20 - holding about 1:13's - all by myself in the lane, no drafting
    100 easy
    Total: 3100
    Grand Total: 7300

    I am enjoying the compression sleeves (read elastic bandages for the ankle that I wear on my elbows), but I have noticed that they are apparently a source of drag - by about 3 seconds per 100 (who knew?) - but I'd rather go slower, than not be able to swim at all. However, as luck would have it, as I finally figure out how to deal with my dumb elbows, apparently they are healing. Could be the compression sleeves, but as long as I take my Celebrex, and pull w/out paddles during warmup, saving the paddles for the heavy set later in the workout, I'm good. This week. So, I've got something new to be Thankful for!

  2. 11/23/11 PM

    I was surprised that we had a nice size group tonight. I guess I thought everyone would be preparing for their Thanksgiving events. After a long day at work I was glad to get to the pool to do the following.

    10 min. choice

    3 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:25 paddles and bouy descend
    3 x 100 @ 1:30 buoy only
    2 x 50 @ 1:05 backstroke

    20 x 100
    --all free @ 1:30
    --stroke @ 1:45
    1 x 100 free
    1 x 100 back
    2 x 100 free
    2 x 100 50 ba/50 br
    3 x 100 free
    3 x 100 25 fl/50 ba/25 br
    4 x 100 free
    4 x 100 IM

    200 w/d


    I felt pretty good but did not swim that fast on the first set. It wasn't too bad except that the others doing the same thing as me were going really fast. I was able to pick it up on the set of 100's so that was a good way to end the night. I need to get some rest because I need to be back at the pool at 6am for a pre feast workout.
  3. 30 x 100

    by , November 23rd, 2011 at 09:00 PM (Too Neurotic to be Suitably Aquatic)
    Well, I did it today.

    Not so fast, bliss guy.

    In my dreams last night, I was going to return to this blog with tales of victory of how I swam 30 100's on 1:30 without stopping. Yes, dreaming about USMS forum blogs is, indeed, the first problem.

    The second problem was that the Tarrytown YMCA was about 85 degrees this morning, and the jets were bringing in even warmer water. Also, just because one reads about people who swim multiple 100's on 1:20, and just because one is friends and teammates with those people, does not mean that one is immediately able to pull feats of fast swimming out of one's .

    It went down like this:

    Started with a 600 warm-up:
    4x25 free
    4x50 rev. IMO
    4x75 drill, kick swim, IMO

    5x100 on 1:30, making them all! Took 30 seconds to cool down and did...
    5x100 on 1:30, but that interval started slipping away by the last two 100's.
    took a break to pour cold water all over myself...
    5x100 on 1:30, making them all! (barely.) Took 30 seconds to cool off and one of the other swimmers started chatting, I let her chat and extended my rest another minute. But back to work! I wanted to get 4,000 in before the bus. I wanted to live the dream.
    5x100 on 1:30, but really, only the first one was on 1:30. The others were more like 1:35. My arms were heavy, and I stopped watching the clock. I decided it was time to switch to a 1:45 interval.
    10x100 on 1:45. Thanks to that extra time of rest, I made them all on 1:30! Well, I made the first seven on 1:30! I slipped a little after that. I gave myself a nice extra 15 seconds after the 29th 100 and swam my last one all out, making it on 1:25.

    400 warm-down backstroke & corkscrews & other feats of just floating.

    I wish my achievement could have been as simple as 30x100 on 1:30. That would be less typing. I'll have to try again, I think this is an excellent challenge set for me and what I want to be doing with my swimming. It would be interesting to me to try this in a pool that isn't so warm, and with a teammate to hold me accountable. But you know what this means? I get to eat much pie tomorrow, and I earned this ridiculous smiley:
  4. Nov 23, 2011

    by , November 23rd, 2011 at 07:08 PM (Canuck Countdown)
    200 days until Day 1 of the FINA World Masters Championships

    Tuesday, Nov 22
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Missed the warmup because of our club's Annual General Meeting held on deck. As Vice President and Treasurer, I had to hang back longer than most.
    • 16 x 50 kick (IM order) (@ :60, breast on :70)
    • 24 x 25 Fly
    • 12 x 50 Back
    • 6 x 100 Breast
    • 2 x 200 Free (was supposed to be 3, but ran out of time) (these were build within 200s and descend between 200s - 2:30, 2:22)
    • 300 EZ

    Total Distance = 3300 meters

    Updated November 25th, 2011 at 07:21 PM by lewba

  5. Catching up

    by , November 23rd, 2011 at 06:00 PM (A comfort swimmer's guide to easy swimming)
    After the meet last weekend, I have been a bit of a slacker. I have been in the water but not training very hard. And since the pool here will close from Thanksgiving to New Years, I won't be able to get in the water much over the next 6 weeks unless I make a weekend trip to someplace where I can get in the water.

    Monday' workout:
    (Easy one for recovery)
    200 free
    400 free and back
    4 x 100 back
    300 free
    4 x 75 IM (fly-back-breast)
    200 back
    4 x 50 breast
    100 free
    4 x 25 fly
    100 easy

    Total: 2300 yards

    Tuesday's Workout:
    Warm up (1400)
    400 swim – 300 kick/swim
    200 drill/swim – 100 scull/swim

    4 x 50/1:00, :55, :50, :45
    8 x 25/30 strong

    Main Swim Set (1100)
    1 x 200/3:30 back – FAST Neg split
    - went 2:55 (1st 100=1:30)
    1 x 150 (50 easy – 50 drill – 50 build)
    4 x 50/50
    50 = 2 sec slower than pace
    50 = 1 sec slower than pace
    50 = At Pace
    50 = Faster than Pace

    200 Reverse IM Kick

    1 x 200/3:30 back – FAST Neg split
    - went 2:55 (1st 100=1:30)
    1 x 150 (50 easy – 50 drill – 50 build)

    Warm down
    100 easy

    Total: 2600 yards
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/24/11

    by , November 23rd, 2011 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    Thanksgiving Day Workout. We usually do some sort of sprint workout before we indulge in some serious eating

    We will warmup in the LC pool then make our way to the SC pool for the sprints

    WARM UP:
    1 X 300 6:00
    5 X 100 2:00
    4 X 50 descend 1-4 1:00
    1 X 100 easy 2:15
    1 X 200 kick 4:45
    4 X 50 kick 1:15

    ##48 X 25 ALL OUT##

    8 X 25
    1 X 100 easy
    Six rounds.
    Rounds 1-3-5 are your best stroke-no free!-
    Rounds 2-4-6 are freestyle.
    25 intervals:
    Round 1 :45
    Round 2 :40
    Round 3 :35
    Round 4 :30
    Round 5 :25
    Round 6 :20 or :25
    We will regroup after each easy 100 following each round of 25's.

    The object here is to swim all 25's at 100%

    WARM DOWN: 4 X 50 easy 1:00


    Swim Workouts
  7. F^*<en Turducken

    by , November 23rd, 2011 at 10:10 AM (Random Nonsense)
    I don't know who came up with this set, but it sucked. Alot. The most painful slow swimming I can remember doing. And I was real slow, almost as slow as Geek accuses me of training normally. Almost.

    Warm up
    - 100 swim
    - 250 swim
    - 150 swim
    -- no the warmup didn't make sense to us either
    - 6x50 on 50 kick w/fins
    - 6x75 on 1:00 swim
    Main Set - The Turducken set
    - 350 done as 100 fly 50 back 50 breast 50 back 100 fly
    - 350 done as 100 back 50 breast 50 free 50 breast 100 back
    - 350 done as 100 breast 50 free 50 fly 50 free 100 breast
    - 350 done as 100 free 50 fly 50 back 50 fly 100 free
    Cool Down
    - 12x25 on 30 smooth

    On paper it doesn't seem so bad, but it is close to 4x400IM in difficulty.

    Happy Thanksgiving to all my internet friends, I will probably blog a workout tomorrow but I hope you have better things to do than read it. Then again, some of you will be trying to get away from family for a few minutes and my blog might suddenly become appealing.
  8. 11.23.11 - Wednesday workout

    by , November 23rd, 2011 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83.


    450 Warm up

    10 x 50 Fly - 1:00 (:40-:45)

    3 Times through
    * 4 x 75 - 1:00 Pull 2nd time through (:52-:55)
    * 50 - :35 (:30-:32)
    50 Easy

    3 Times through
    * 2 x 200 IM - 3:30 (2:50, 2:46; 2:47, 2:44; 2:46, 2:40)
    * 200 Pull - 3:00 (2:25, 2:23, 2:17)

    200 Cool down

    (4050 Total)
    Swim Workouts
  9. Another strong day

    by , November 23rd, 2011 at 08:57 AM (Mixing it up this year)
    Did fairly well today. Legs are feeling strong now.

    10x100@1:45 free went 1:30,1:30,1:30,1:27,1:27,1:27,1:26,1:25,1:25,1:23
    500 free kick w/fins every 3rd 25 fast
    2x200@3:30 free w/bouy experiment with underwater pull patterns
    3x200@3:00 free w/paddles & bouy desc went 2:48, 2:44, 2:38
    6x100@:15R free w/snorkle odds kick evens swim with good kick

    Total 3100 yards
  10. Harder Than It Should Have Been

    by , November 23rd, 2011 at 08:50 AM (Year Three: The Road Back)
    The title for this entry pretty much says it all. It shouldn't have been a brutal set, yet that's the way it turned out. Here's what we did:

    300 Warm-Up
    1 x 300 Kick on 6:00, every other 50 fast
    2 x 400 Free on 6:30, broken at 200 for :05
    2 x 200 Free on 3:10, broken at 100 for :05
    4 x 100 Free on 1:45, broken at 50 for :05
    1 x 300 Drill/Swim on 6:00, left arm only, right arm only, free by 25s
    1 x 200 FAST Free on 4:00, broken at 50 for :10 (got 2:34)
    1 x 300 Kick on 6:00, every other 50 fast
    400 Cool-Down
    Total Yards - 3400

    I was actually (especially on the 400s) doing the second 200 at a negative split as we were supposed to. That got harder and harder the tireder I got. But... I still managed to do negative splitting (albeit by 1-2 seconds max).

    I was not expecting much at all from the Broken 200 for time at the end of the workout. However, the 2:34 was pretty respectable for me. So... at least the workout ended on a good note.

    Tomorrow being Thanksgiving, there is only one team workout. It's slated for 4600 yards in 90 minutes. Hopefully, my legs will feel better in the morning. I guess time will tell.

    Enjoy your swims today and have a wonderful Thanksgiving!
    Swim Workouts
  11. Tuesday, Nov. 22

    by , November 22nd, 2011 at 10:35 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    10 x 50 w/paddles
    odds = single arm fly @ 1:00
    evens = free @ :50

    Speed Sets:

    12 x 25 bursts @ 1:00
    various -- kick, speed drills, swim

    50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    1 = flutter kick w/board & fins, 10
    2 = dolphin kick w/board & fins, 10
    3 = dolphin kick dive off side, 12
    (stupid, looking at the clock only made me practice a bad start)
    4 = free w/fins, 10
    5 = free w/fins, 10
    6 = dolphin kick on back w/fins, 9

    50 EZ

    2 x (50 AFAP fly w/fins + 100 EZ)
    -- went 23 mids

    50 EZ

    Total: 2450


    Only had an hour or so to get in a quick speed workout, but made the most of it.

    The flight to Miami was a breeze! No lines at Dulles (how could this be?) Had a lovely dinner (albeit with some gluttening) and a long soak in the hottub after making spa appointments with Teen Fort. Looking forward to a sunny day tomorrow.
    Swim Workouts
  12. Tur-Duck-En

    by , November 22nd, 2011 at 10:06 PM (Too Neurotic to be Suitably Aquatic)

    On Monday, our last workout before the school break, I gave FISH the Turducken Workout as designed by the always clever Swimsuit Addict. It went like this:

    (I missed warm-up by showing our 1st place trophy to our Coach and getting an earful about how his high school girls could swim 100 fly in the time it took me to swim 50 fly. Yup, may be so, but they don't have a trophy!)

    A turducken workout is to stuff a 50 of one stroke into the middle of a 100 of another stroke, then stuff that into a 200 of yet another stroke.

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    Kick set: 7 x 100 K @ 2:00
    400IM/200IM/100IM turducken kick set:

    100 FLY, 100 BK, 50FL/50BK, 100 IM, 50BR/50FR, 100 BR, 100 FR

    It took the lanes some time and chatting and debating to figure out how the whole thing worked, and I completely understand procrastination in the face of a 100 fly. As for me, I was still recovering from the meet, so I didn't finish a true turducken. I did the vegetarian version and mostly swam freestyle. But maybe I'll have leftovers sometime next week an go for it again!

    Later in the day, my buddy and I hit the gym:
    Bench Press - 65 pounds, 4x10
    Squats - 105 pounds, 3x10
    Deadlift - 95 pounds, 3x10

    Shoulder Rolls - 5 pounds, 2x15
    leg lifts - 1x50 each side
    Plank - held 45 seconds, then 30 seconds
    Rotator Cuff 5 pounds, 1x15 each side

    To build some endurance, I'm changing the weight to more reps, fewer sets, and starting the weights out a little lighter as I make that change. Today, I mostly felt that lifting in my back, I think I got the most out of holding that plank many seconds beyond my comfort zone.

    Tomorrow, I'm going to see if I can get to the pool and figure out what all this 30x100 nonsense is all about!
  13. Tues w/the Lunch Bunch 11/22/11

    by , November 22nd, 2011 at 08:47 PM (Workout Swimmer)
    250 warmup
    24 x 50 on :50 & :60, 6 each of SKPS
    5 x 100 on 1:30, :25, :20, :15, easy - three times thru
    100 easy
    500 moderate steady state (about 1:15's)
    200 cool down

    Total: 2850

    **Why is it that it takes so much longer to swim anything when I'm swimming with the lunch bunch? But I did work hard. The 100's really pushed me, especially since I had no draft, I actually had to do it "on my own", and I did, and that made me feel pretty good about the set, although a bit out of breath!
  14. Sarasota Y Sharks Masters 5:30 AM Workout -11/23/11

    by , November 22nd, 2011 at 03:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 200 3:45 3:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick 1:15

    6 X 200 pull 3:30
    Descend 1-3/4-6

    4 X {3 X 50 1:15
    1&2 swims are moderate, #3 @ 100%
    All choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Mon Nov 21st & Tue Nov 22nd 2011

    by , November 22nd, 2011 at 01:13 PM (Ande's Swimming Blog)
    Mon Nov 21st & Tue Nov 22nd 2011

    Upcoming Meet

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Subscribe to Ande's Swimming Blog

    Mon Nov 21st 2011

    Whitney Coached
    scy UT Swim Center: main pool
    noon to 1:15
    wore B70 Jammer
    trained beside Josh Davis, Marcio

    WARM UP scy

    just swam easy and did a few fast 25's

    Tue Nov 22nd 2011

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00
    wore B70 Jammer
    trained with Tyler, Marcio, Mike beside
    Paul, Larry, Korey, Jim & James Fike

    swam easy

    did a few dive 25s
    skipped half of the main set
    Swim Workouts
  16. The lull of Thanksgiving week

    by , November 22nd, 2011 at 01:05 PM (Chowmi's Blog)
    Ok, here are the results from the DAMM SCM Meet:

    And my 200 fly splits

    1:21.09 44.20
    2:07.63 46.54
    2:48.08 40.45

    Ok! So it looks like I spent more energy going slow than it would have taken me to just go smooth and faster! I can clearly see how to improve without even training more for this event - go out a wee bit faster, and go low 40's in the middle bits. I think I can lop off enough time to go under 2:40 the next time. My converted time to SCY is a 2:30 which seems awfully modest, so my goal is to go 2:25 in SCY this season. If I swim it. My daughter's swim coach video'd me. The turns were sharp, UWs good, and then it looked like I was spending a lot of energy trying to go slow and I was low in the water.

    Here is yesterday's workout:

    400 warm up

    Pull set:
    3 x 300's pull
    100 strong kick with fins on back;
    2 x 50 smooth
    per every 300

    Kick set:
    30 per 25 base, last 25 of everything fast, no fins, alt tummy with board, on back no board
    2 x 100
    2 x 75
    2 x 50
    2 x 25

    Main set:
    3 rounds
    3 x 100 1:30 1:25 1:20 by set
    2 x 50 recovery
    3 x 50 fly's (instead of the 100's)
    2 x 50 recovery
    held 35-38's

    So if I can make 50's strong well under 40 (and in the mosh pit of freestylers), and I can make 75's under 1:00 in practice, then it seems a 2:48 is way too slow. Though I have no 200 knowledge, it seems that I should be averaging under 40's per 200 in a race? Anyone?

    Perhaps a better measure would be "broken" 50 flys - it's one thing to hold 35-38's when you are going on 1:30 to 1:20 interval (only 3 plus 2 easy recovery 50's), but if I could hold those when they are on 4 x 50 on 1 min or 50 sec, then that would be a better indication of how fast I can do a 200 fly race. Something like this:

    3 sets
    4 x 50 fly
    1 min/50 sec/45 sec by round
    Trying to hold the same pace with less rest?

    In other news, a certain someone wants to room with me at the Austin Grand Prix. It totally made me excited she thought I was that fast, especially since she's been to 5 Olympics and is trying to decide if she wants to commit to going it for #6. Then she asked if I was going to Nationals, and I was awed how fast she thought I was when i'm just not close anymore to the cuts. But, now I want to live up to Martina's expecations and at least put that 23.99 back on the table. I'd like to stay close to it (goal #1) but I see absolutely nothing wrong with relying on doubling down on the sheer willpower element (plan B) when training is truncated by life. WISH ME LUCK!!!
  17. Tuesday's Distance Day

    by , November 22nd, 2011 at 12:06 PM (Year Three: The Road Back)
    Well... I must say that this one was a struggle from the get-go. So... knowing that... I decided to focus on swimming the 500s strong (read as: making the interval) and shortening the 100s (read as: swam as 75s). The original plan was two sets of: 2 x 500 on 7:30 followed by 10 x 100 on 1:30. When I missed the very first of the 100s, I decided to swim the next as a 50, then shorten the rest down to 75s. Here's what I ended up doing:

    300 Warm-Up
    2 x 500 Free on 7:30
    1 x 100 Free on 1:30 (actually on 1:32)
    1 x 50 Free on 1:30 (catching my breath)
    8 x 75 Free on 1:30
    1 x 500 Kick on 7:30
    1 x 500 Pull on 7:30
    6 x 75 Free on 1:30
    100 Cool-Down
    Total Yards - 3600

    All in all, not a bad distance for a 60 minute swim (give or take a few minutes). With everything being on a 1:30 base, it was tough. Here's the weird thing though. When I'm swimming by myself (like when I was doing the Postal swims), I was basically doing 100 repeats on the 1:25 with no break in between. Does that make sense? Maybe I'm just more relaxed when swimming for myself. When I'm swimming on an interval that I think will be tight.... those are typically the workouts I have trouble with. Huh.... something to mull over.

    It's raining in Central Indiana today. It could b worse... my folks got more snow in Minnesota. Hope it's sunny and warm where you are.

    Enjoy your swims today!
    Swim Workouts
  18. Esprit de lane

    This morning I swam with TNYA. It was a crowded workout, since pool closures mean Thursday-Sunday practices have been cancelled. Our lane of 6 worked well together, though, and it was a joy to share the lane with considerate and funny teammates--we were giggling over one thing or another all the time we were at the wall together. Coach Sean was on deck. Here’s how it went:

    800 scy warmup

    10 x 50 K @ 1:05: odds = flutter on side, evens = choice [dolphin on back for me]

    400 pull w/ breathing pattern [I decided that simple bilateral breathing sufficiently honored the spirit of the assigned breathing pattern.]

    18 x 100 FR:
    1 @ 1:35
    1 @ 1:20
    1 @ 1:35
    2 @ 1:20
    1 @ 1:35
    3 @ 1:20
    1:00 rest, then repeat
    [I tried to keep all the 1:20s under 1:15—made 10 of 12.]

    200 easy, alt. FR/BK by 50

    10 x 50 choice:
    Odds = K/D @ 1:05
    Evens = D/S @ :55
    [By this point in the workout our lane was down to 5, so we each led a pair of these and the leader got to pick the stroke for the whole lane.]

    150 warmdown

    It was a fun workout.

    It’s time to re-up with USMS, and I have to figure out which of the teams I swim regularly with to register with. Right now I’m affiliated with Asphalt Green, and in many ways it makes sense for me to stay with them—they reliably have decent attendance at local meets and at nationals, and I enjoy swimming relays with them and having a coach at meets for feedback. However, next year Team New York will be hosting a local meet in March, and there’s also the possibility that I’ll go to 2012 IGLA championships in Iceland with them. They’ll have a good turnout for both events, and when TNYA turns out for an event, they do it in style—we’ll probably have around 40-70 swimmers going to Reykjavik! Being part of that would be a blast—I think the most fun meets I’ve gone to as a masters swimmers have been IGLAs and Gay Games with Team New York. TNYA is also the team I’ve swum with for the longest time in the city, and I have the deepest connection with teammates there. (But—if I’d been affiliated with them at last weekend’s meet, I would have had only 1 teammate there, and couldn’t have swum relays.)

    Also, this year CIBBOWS is an official team within Metro, so that gives me a third choice. I’m thrilled that that group is thriving, and I love swimming with them and want to support them. But that choice probably wouldn’t give me teammates or coaching at meets. It’s nice to have so many options, and I do feel grateful to have so many choices for swimming in the city. I’m also thankful that so far no one has insisted that I affiliate with them to swim with them, or made too much of a fuss when I want to switch back or forth—I’m hoping that doesn’t change. It does make me miss the days when all the teams in our LMSC were lumped together in one big happy family, and you could pick up strangers at meets to swim relays with (and all hold hands and sing kum-ba-yah afterwards).
  19. Workout 11/22/11

    by , November 22nd, 2011 at 10:37 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK
    9 x 50 kick on :60 (fr w/ board, back w/o, sdk, ...)
    50 EZ

    5 x 200 Pull with buoy
    - 1-2 FR on 2:45 (held :30)
    - 3 BK on 3:00
    - 4-5 FR on 2:45 (:28, :26)

    6 x 75 FR on 1:15
    - shuffle fast 25 end -> beginning 1->3

    100 EZ and out
    (2450, 45 min)

    My arms felt sore today. Over the past two weeks I have been adding pushups (3 x 10) as well as exercise bands and some abd moves to help build some strength. Yesterday I also finished the raking of leaves, so I think being sore is to be expected.

    I moved through the water well today. Lane count went from 2 ->5, then back to 3, so I really did not think I could get to hefty a workout going. Giving how I feel, this worked well for me today.

    Happy trails, or sails, or wake to you all.
    Swim Workouts
  20. 11.22.11 - Tuesday workout

    by , November 22nd, 2011 at 10:03 AM (Pete's swim blog)
    Just Dave and myself today. Pool temp ~83. Felt tired today. Got some speed back on the last set but otherwise, I was relatively slow.

    400 Warm up

    3 x 25 Fr/Bk/Fr - :30
    3 x 25 Fr/K/Fr - :30
    3 x 25 Fr/Br/Fr - :25
    3 x 25 Fr/Fl/Fr - :25
    3 x 50 - :45 Convert 50 Fr -> 50 Fl
    3 x 50 - :45 Convert 50 Fr -> 50 Bk
    3 x 50 - :45 Convert 50 Fr -> 50 Br
    5 x 50 - :45 Convert 50 Fr -> 50 K -> 50 Fr
    50 Easy

    7 x 75 - 1:10 Convert 75 Fr -> 75 K -> 75 Fr
    7 x 75 - 1:10 Convert 75 Stroke1 -> 75 Stroke2 -> 75 Stroke1
    This was supposed to be on 1:00 but that's not realistic for me. Workout was probably written for High School kids. I did Bk->Fl->Bk and barely made it on 1:10.
    100 Easy

    Set 1 - 9 x 100 - 1:40 Convert Kick -> Free ->Kick
    Set 2 - 9 x 100 - 1:20 Convert Free -> Stroke -> Free
    1st 100 set1, 1st 100 set2, 2nd 100 set 1 ... last 100 set1, last 100 set2 (sprint)
    Kind of confusing but it makes sense. Alternating makes it easier with the free from set1 on 1:40 matched with the stroke on 1:20. I converted Free -> IM -> Free. Original intervals were 1:30 for the kick conversion and 1:15 for the stroke conversion.

    200 Cool down

    (4600 Total)
    Swim Workouts