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  1. Thursday workout

    by , September 29th, 2011 at 10:27 AM (Pete's swim blog)
    Swam w/ Dave M and my son. Pool temp at a surprisingly reasonable 84 this morning. No drag suit. Pool mostly empty so we each had our own lane. Took it kind of easy today. Lots of rest. 1:10s were a little tough but there was plenty of recovery to make all of them. Tomorrow, I should hit 500 miles on the year!

    SCY

    450 Warm up

    6 x 50 - :45

    8 times through
    * 100 fr - 1:10 (1:05-1:07)
    * 50 k - 1:10
    * 2 x 50 Pull - :50

    100 Easy
    400 IM Kick (7:20)
    100 Easy

    400 IM - 6:00 (5:33)

    300 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  2. Blah day - 09/28/11

    by , September 29th, 2011 at 09:23 AM (Workout Swimmer)
    Woke up feeling very achy this morning - my elbows hurt, my neck had a "Crick" in it & then the water felt really hot - even though the thermometer said 81 - I felt like I was boiling. Must be fighting a virus - even felt poorly the rest of the day with abdominal cramps & continued achy neck & elbows.

    500 back/free
    400 reverse IM
    10 x 50 kick on 1:00
    6 x 200 pull on 2:50 no paddles working on stroke
    4 x 100 fly with fins on 1:30 (proud of myself for doing this)
    400 kick
    12 x 100 on 1:20 (I got out after 3)
    2 x 100 cool down

    Total: 3900
    We'll have to make up the yardage & quality tomorrow when I'm feeling better.
    Categories
    Uncategorized
  3. KICK IT UP! Not alot of yardage but...

    by , September 29th, 2011 at 08:26 AM (Mixing it up this year)
    My shoulders were sore from the weightlifting Tuesday and the tough swim yesterday. So I decided to give my arms a rest today.

    500 Free every 4th lap kick on back streamline
    5x100@2:30 Free as 25 rt arm/25 lt arm/25 kick on back/50 swim
    5x100@1:30 Free w/paddles & bouy
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    100 Free kick w/snorkle
    12x25@1:00 Free kick w/snorkle odds Fast evens easy on the fast ones went 29, 27, 26, 26, 25, 25
    100 Free EASY

    It is tough get much yardage in when you are a temporary slow kicker. Hopefully I will be much faster soon.

    Total 2500 yards
    Categories
    Uncategorized
  4. Wed., Sept. 28

    by , September 28th, 2011 at 08:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills
    6 x 25 shooters
    4 x 25 scull
    4 x 25 burst + cruise

    Main Sets:

    6 x broken 100s + 150 EZ @ 5:00
    -- @ 100 race pace
    -- broken at 25s for :15

    1-3 backstroke, no fins
    -- went 1:05s on all three
    -- 16, 16, 16, 17 on the 25s
    -- 14, 13, 13, 12 kicks off walls

    4-6 fly w/fins
    -- went :56 (too cautious), 52, high 51
    -- splits: #4, all 14s; #5, all 13s, #6 12, 13, 13, 13
    -- fly felt strong and smooth after weeks of feeling like crap

    -- definitely gasping for breath at the end of all 6, but the backstroke 100s felt harder.

    4 x 25 free w/parachute & paddles

    100 EZ

    Total: 2950


    Bikram, 90 minutes

    A very unusual occurrence -- Lil Fort got a ride both ways to swim practice with the 2 families we carpool with. So I am heading off to the 8:00 pm bikram class in 20 minutes.

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

    I slept terribly last night (thunderstorms and other issues) and my legs were somewhat tired from yesterday's kicking. So I did not have high hopes for this workout. Nonetheless, I was fairly pleased with the broken 100s and liked the set. Next time, I may bump the rest down @ the 25s down to :10.
    Categories
    Swim Workouts , Yoga
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/29/11

    by , September 28th, 2011 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:30
    4 X 150 2:30
    3 X 100 1:30
    4 X 50 descend 1:00

    3 X 100 kick 2:15
    6 X 50 kick :55
    1 X 100 swim

    4 X 250 IM 4:30
    With fins. Rotate 100 of each IM order.

    12 X 50 1:10
    Choice. #3-6-9-12 are fast.

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  6. Another sprint modification 09/28/11

    by , September 28th, 2011 at 04:23 PM (Chowmi's Blog)
    I am not swimming tomorrow. I can say that right now. Wowie, am I tired!

    SCM, Baylor Fitness Center noon
    Jim Montgomery coached

    200ish warm up

    4 x 200 kick if you use fins, or
    4 x 150 kick without fins
    sort of.
    =>4 x 150's kick goofin' off
    All 4 people were doing something different, starting late, I still have no idea what happenned on that set?

    4 x 200 "swim"
    nary a leg without pull buoy.
    no.
    4 sets of 4 x 25
    Set 1 % descends
    Set 2 all easy
    Set 3 variables
    Set 4 all easy

    3 x 200 pull
    no.
    100 easy
    4 x 50 37.5 smooth/12.5 kick or swim sprint to wall

    2 x 200 fast swim
    no.
    100 smooth 1:14
    4 x 25 5 sec rest 1:04

    Bonus:
    3 x dive 12.5's

    The End
    ++++++++++++++++++++++++++++++
    Today was much harder to modify due to 4 people in the lane, and one of them a bigger modifier than even me! Hard to believe, I know! I was a bit over-tired at the end of workout - bordering on grinding vs. happy-swim-punchy-sprinting. It helped I had someone in the lane next to me so I was totally racing him even with my 5 sec rest.

    I'm full up for the week. Maybe just swim easy one more time but I think that's enough for me.

    ++++++++++++++++++++++++++++++
    IMPORTANT NOTE!!! North Texas LMSC might not have anyone submitting top ten results. The last TT recorder stepped down 06/2011. Don't look at me, I did it for 3 years before this last year. Step up and do your tour of duty!
    Categories
    Uncategorized
  7. Sprinting...At Least A Little

    by , September 28th, 2011 at 01:59 PM (Year Three: The Road Back)
    450 Warm-Up
    1 x 200 Kick on 4:00
    After staying up late with my daughter last night discussing what the fictional Greek hero she has to create for class should be like, this morning dawned a lot (I mean, A LOT!!!) sooner than I wanted. Still, I hauled myself out of bed and headed to the pool. Here's what we did:


    1 x 150 Kick Faster on 3:00
    1 x 100 Kick Faster on 2:00
    1 x 50 Kick Fastest on 1:00

    4 x 25 Fist Drill on :40
    4 x 25 Left Arm Only Drill on :40
    4 x 25 Right Arm Only Drill on :40
    4 x 25 Perfect Free on :40
    12 x 50 Free on :50

    4 sets:
    - 1 x 50 Free FAST on 1:00 (did :34, :34, :33, :33)
    - 1 x 50 Free EZ on 2:00
    6 x 100 Pull on 1:45, 1>3, 4>6
    400 Cool-Down
    Total Yards - 3350

    I must say that I was pleasantly surprised by how I felt in the water during warm-up. A bit more like how I was feeling before I got sick. Then, we did the fast 50s and I was happy with the times considering that I felt sloppy while swimming them. And... I forgot to dolphin kick off the wall at the turn. Even reminding myself before the next fast 50 to dolphin kick didn't help. I just kept plain forgetting. Ugh! But... I know there are a few tenths to pick up when I remember. I also worked on not breathing into the flip turn - a new feat for me. So... all in all, a much better day in the pool than I anticipated. YAY!

    I also signed up for my first SCM meet yesterday. I'm swimming the 50 Free, 50 Back, 50 Fly, and 100IM. I remember this meet from last year and it goes really quickly. So... four events instead of five, but it should be fun. I seeded myself with my best times from last year's SCM season and I'm hoping to see some time drops - especially in the back and IM. I guess time will tell. The meet is a week from Saturday and I'm hoping to be feeling great in the water by then.

    Until next time, enjoy your swims!
    Categories
    Swim Workouts
  8. "Tides that I've tried to swim against"

    by , September 28th, 2011 at 01:07 PM (Swimming, Life, and Other Stuff!)
    I thought I'd check in and update my current status. I decided to quit regular blogging since my long Q interval diagnosis. I get tired of talking about it, but it's always on my mind.
    Here's what's happened since my last blogging/thread comments:
    1. I have a new Physician which I will see on October 19th. The other Dr. dropped me due to non-compliance with my meds. In my defense I'll say I tried Beta Blockers for 4 weeks. I was blacking out in class and while driving, plus suffering from chronic depression. I couldn't get his office to return my calls or give me the result of my ecko-cardio-gram so I quit and figured they were just going to ignore me till I died. Finally his nurse was able to reach me on my cell phone. I told her what I was doing and she reported to the Doc. A day later she replied by telling me he would not represent me for a peer-review for genetic testing and dropped me for non-compliance. I immediately called IU Medical Center and found another Physician. I have a very good feeling about this guy.
    2. I have been swimming regularly. (3-4K per workout but with longer rest intervals). I get a feeling of dread before each and every swim but once I'm in the water I feel remarkable! I hope I can stay motivated forever, racing or not.
    3. I started running 2X per week. LQT is not as dangerous to runners as swimmers. Surely if it didn't kill me when I was running sub three hour marathons it won't kill me now while I'm running 7:30 pace and slower.
    I started a leg strengthning routine before re-starting running. I am up to 1,500 jumpropes, 50 lunges, 50 or so squats, and a few other hip and glute exercises. I am hoping the stronger legs will help my arthritic knee handle the runs. I'm going 40-45 minutes 2X per week at a fairly easy 7:30 pace. i'm also working on my core 4X per week.
    4. I'm going to be a Grandma in January. Every now and then I think I should just quit all this foolishness and be grateful that I'll have a little one to love and share with. I would feel horrible if my exercising killed my faulty heart and I wasn't able to be a part of this soon-to-be child's life.
    It really pisses me off that I've exercised religiously my entire life, always maintained a low body weight, have a steller lipid profile and still have a crappy, defective heart.
    I know life isn't always fair, I say this to at least one student per day.
    I promise my next blog will not be another pity party!
    Salutations!

    Bob
    Categories
    Uncategorized
  9. Wednesday, 9/28/11

    by , September 28th, 2011 at 12:42 PM (A comfort swimmer's guide to easy swimming)
    I felt pretty good this morning. Swim went well. And I finally got a good night's sleep!

    SCY
    Warm up (800)
    200 swim free - 200 back kick - 200 drill/swim - 200 pull/scull by 50's

    Set #1 (600)
    12 x 50/1:00 as 4x:
    50 drill
    50 steady build
    50 blast 1st 15yds
    50 blast last 15yds
    - all free, times ranged from 36-40 on these

    Set #2 (800) back swim with fins
    4 x 200/3:20
    - went 2:52-54 on these

    Set #3 (600)
    12 x 50/1:15 as 2x
    Dive 25 fast - 25 easy
    50 drill
    25 blast kick - 25 drill
    50 breath's 7 or 9
    Dive 50 fast - went 32, 31
    50 easy
    - except for the fast 50 the times on thses ranged from high 30's to mid 40's

    Warm down
    200 IM as 25 drill/25 easy swim

    Total: 3000 yards
    Categories
    Uncategorized
  10. Wed 9/28

    by , September 28th, 2011 at 12:41 PM (The Labours of SwimStud)
    Been sick with a cold so I skipped Monday as I was too congested.

    Warm up
    600 FR
    20 x 25 K :45 every 4th fast
    100 EZ
    5 x 100 Monofin K 2:00 (did 300 w/ snorkel)

    Main

    6 times through:
    50 Drill (catch up with stick)
    75 Fin Pull w/ Paddles
    Rest :10
    25 Sprint ( Fins n Paddles)
    100 EZ

    Plyos/Kick

    10 x Broad jumps and stream line push off from bottom (AKA "Forts")
    500 Fin Kick FR/FLY by 50

    Cool
    300 EZ
    Categories
    Uncategorized
  11. 50s with fins

    by , September 28th, 2011 at 11:28 AM (Random Nonsense)
    Warm Up
    - 300 swim
    - 300 kick
    - 300 swim
    Transition
    - 300 back
    Main Set
    - 13x50 fast easy w/ fins on 45
    -- 27,26x6
    -- focused on fast hands
    -- still don't have the hang of this type of set
    - 150 ez
    - 4x200 on 2:40
    -- 2:20, 2:22 (stuffed a turn), 2:21, 2:17
    -- execute race strategy (ez,build,strong,fast)
    Cool down
    - 200 ez

    Retrospective (aka sleep aide): Last night I was laying in bed thinking about swimming. My junior year I swam 1:50.0x in both prelims and finals, well split in prelims, 50/59 in finals. In finals my coach wanted me to let rip, and I did Always when I think about preparing for that meet, I think of a 10x50s on 200 goal pace set I did and I remember asking the USAS coach what my goal pace was. He was quite upset that my high school coach hadn't discussed that with me since, at the time, he was coaching all the fast swimmers (USAS) from my high school and we were competing with his HS swimmers (he coached both HS and USAS).

    Last night it dawned on me that he was my USAS coach my sophomore year and the goal time for the set was 1:50. I must not have gotten much faster from my sophomore to junior years.

    Why? I started swimming competitively with the HS team during their off season (Mar-May) my 8th grade year. I couldn't do the workouts initially but by the end I could do the workouts in the slow lane. I swam summer league over the summer and it was easy, but during my freshman year I joined USAS and was put in a senior group because of my age more than my skill. It was survival swimming. Over the scy season I went from a 1:08 100 free to :56 and was still struggling at USAS. Over the summer training outside, I did an open turn and grabbed a wasp. After that, I never did another open turn during freestyle, and my workout times improved drastically. I finally had the endurance and skill to confidently complete practice.

    Then I changed teams and confidently completely practices at the new USAS team for a year. Then I changed teams and confidently completed practices for another year. Getting faster probably required more than going through the motions.

    I also think this is why I understand so little about training. My USAS training time was short, coaches varied and I just did survival training, even after survival was a near guarantee. This is why Xx100s on almost no rest makes so much sense to me, it is a pure survival set. Other than the 10x50s 200 race pace set, I don't remember training pacing until being a Master. Sprint 25s existed only in my dreams and 100s on 7:00 were a thing to be feared and survived, not something to focus on.

    Thinking about training was not something I did until I was a Master and very little seems to have accidentally rubbed off from my misspent youth.

    Last few days: I had food poisoning Thursday, puked my guts up Thursday night (I was yelling at cars driving slow in front of me on the way home from work because I didn't think I would make it), missed swimming and work Friday. Did a light swim Sunday but didn't feel normal again until yesterday evening. I do not have the superior digestion that Fort believed. I rarely experience stomach illness, then twice in a week.
    Categories
    Uncategorized
  12. Wednesday, Sept. 28, 2011 5:00am

    by , September 28th, 2011 at 11:11 AM (Fast Food Makes for Fast Swimming!)
    I didn't like taking yesterday off from the pool, made this feel like another Monday in the water. Plus I had another hour of running around on the soccer field being referee of my daughter U9 soccer game again last night, which is getting kinda fun, though I still dislike running.
    11 more days till my next competition. USAS meet in Ellensburg @ Central Wash. Univ. Let the swim meet season begin!! I'm going to be busy till December.

    Warmup:

    200 Free
    200 IM Drill
    200 Free Pull

    Main:

    4 x 250 Free @ 3:15 (went 3:01, 2:58, 2:55, 2:51)

    50 EZ

    6 x 150 IM (100 IM, 50 Free) @ 2:15 last two: did 1:51, 1:50
    worked on my backstroke arms faster turnover

    50 EZ

    5 x 100 Free Pull @ 1:15 (range 1:05-1:11)
    arm muscles are sore/tired

    8 x 75 Free @ 1:05 (:48-:50s)

    50 EZ
    ----------------
    3600 Yards

    Updated September 28th, 2011 at 01:53 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  13. Wednesday workout

    by , September 28th, 2011 at 11:07 AM (Pete's swim blog)
    Power hour format. Swam with Kent next to Roger, Dave and Dave. No drag suit. Pool temp @ 85.

    Swimming w/ Kent is always a challenge. He is a good bit faster than me but Roger usually gives him more challenging workouts. So, he lead off the first set doing 50 stroke on :40 and 50 kick on :50. I was doing stroke/free on :40 and 50 kick on :50. He started struggling to make the kick and we ended up pushing off a couple seconds back. Eventually, I just passed him on the kick and fought to get back on the 1:30 pace. Thought I would struggle more leading the lane but ended up keeping a good cushion on him through the first two sets. He led the third set but I caught him swimming free while he was swimming IM. The 400 free was pretty good for me. I though I was going slow becasue Kent kept pulling away from me. Paced with Dave M so I figured we were holding 1:15s. Finished on 4:43. Pretty effortless for a 1:11 pace. Last set we spread out into emptly lanes. I was pretty tired at that point and didn't swim terribly fast for the pulls.

    SCY

    500 Warm up

    10 times through:
    * 50 Stroke/Free - :40
    * 50 Kick - :50

    10 times through:
    * 50 Free - :35 (:30s to :32s)
    * 50 Kick - :55

    400 Free - 5:00 (4:43)
    300 Free - 4:00 (3:40)
    200 IM - 3:00 (2:45)
    1:00 Rest
    100 Kick timed (Br - 1:25)

    50 Easy

    200 Pull - 3:00 Moderate (2:30)
    200 IM - 3:00 Easy
    200 Pull - 3:00 Faster (2:25)
    200 IM - 3:00 Easy
    200 Pull - 3:00 Faster (2:19)

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  14. Just plain tired today

    by , September 28th, 2011 at 08:22 AM (Mixing it up this year)
    The water at the aquatic center was actually hot 82+ but at least the chemical balance was better today.

    Just could not get moving, but then I remembered I did weightlifting last night. That might just be it.

    5x200@3:30 Free with 6 beat kick
    500 Free w/fins every 3rd lap fast
    10x50@1:00 Fly w/fins as 25 skull drill/25 sprint
    5x100@1:30 w/paddles & bouy as 50 free/50back
    200 Free w/snorkle alt by 50 kick/6kicks then stroke
    300 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  15. Sprint modification 09/27/11

    by , September 27th, 2011 at 11:54 PM (Chowmi's Blog)
    Back to the pool!

    SCM, Baylor Fitness Center
    Jenn Christensen coached

    300 warm up

    Pull set (no, no and no!) and one more no
    4 x 200 around 3:00
    ==>
    4 x (100 + easy 50) on above interval
    1st 100 moderate
    2nd 100 4 x 25 5 sec rest 1:11
    3rd 100 4 x 25 10 sec rest 1:06
    4th 100 4 x 25 10 sec rest 1:06

    Main set:
    12 x 100's
    4 x 100 stroke choice 1:40
    4 x 100 IM 1:45
    4 x 100 free 1:30
    no!
    ==>12 x 50's on above interval
    4 x 50 fly
    12.5 fast/37.5 easy free
    25 fast/25 easy free
    37.5 fast/12.5 easy free
    50 fast all fly 35

    4 x 50 kick with board no fins
    s/a/a 47 on last 50

    4 x 50 free
    backwards, so end with 12.5 to the wall fast

    50 easy

    Sprint set I!
    10 x 25 on 45
    12.5 underwater fast kick/easy to wall

    Sprint set II!
    8 x 25 on 40
    15 m fast, 10 easy
    sometimes I did the whole 25 fast
    every odd from a dive

    The End
    ++++++++++++++++++++++++++++++++

    First day back from AZ meet, and no better time to start right in on The Plan!

    This was a great workout to customize to my new targeted sprint training. I must say, I am indeed not exhausted, but I really punched it on every sprinty bit. I didn't get a chance to use my swim cord, and i'm glad I didn't because I finished my last errand just in time to get in carpool line.

    The 100's were a starting point, and 1:06's are really not very good. I need to work them down to 1:00.0!! My goal is to work down to 30-32 for 50 fly's from a push, and 29-31's for 50 frees. I also should be able to get up and going sprint after sprint, all strokes from a dive with punch! I think i'm much more focused on that now.

    ++++++++++++++++++++++
    Next up: USA meet on 10/09. I will swim 50 free and 100 fly SCY.
    Categories
    Uncategorized
  16. Tuesday, Sept. 27

    by , September 27th, 2011 at 07:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm

    Hypoxic/MF Sets:

    25 x 20 shooters w/MF
    5 each -- back/belly/left side/right side/360 twirling

    8 x 50 breast w/MF @ 1:15
    -- long pullouts

    3 x 100 shooters w/MF @ 2:30
    -- only breathe between flags and wall with quick flip
    -- hard!

    6 x 50 shooters w/MF @ 1:30
    -- 1 quick breath at turn

    100 EZ

    20 x 25 1 breath free w/paddles @ 15 RI

    100 EZ

    Total: 3150

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

    Was sore from yesterday's weights, so did a hypoxic/kick/recovery type workout today. I am hoping I will have the willpower to stretch later. I'm normally fairly disciplined, but I hate stretching even though I know it's good for me. I"m better with the foam roller and the stick. Planning to nick a chowmi set tomorrow.

    Here's a couple interesting articles from Swimming Science:

    resisted swimming: http://www.swimmingscience.net/2011/...-swimming.html. For me, it's worth it to increase force output because I already have a high stroke rate.

    ankle flexibility: http://www.swimmingscience.net/2011/...g-part-ii.html

    efficacy of PRP: http://sportsmedresearch.blogspot.co...-injuries.html

    Many other articles, some about drylands, on their FB site.

    Updated September 27th, 2011 at 09:55 PM by The Fortress

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/28/11

    by , September 27th, 2011 at 06:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will go a bit shorter the rest of the week leading up to the OW swim on Saturday.

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    10 X 50 :45

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

    1 X 125 stroke 2:15
    1 X 75 stroke 1:30
    2 x 50 stroke 1:00
    Two rounds.

    1 X 200 3;00
    5 X 50
    Three rounds.
    50's: Round 1 on :50, 2 on :55, 3 on 1:00
    swim the 50's: 1-4 fast #5 easy

    WARM DOWN: 4 X 50 easy 1:00

    4350Y
    Categories
    Swim Workouts
  18. Tuesday, 9/27/11

    by , September 27th, 2011 at 06:00 PM (A comfort swimmer's guide to easy swimming)
    Had a really good swim today which surprised me. I haven't been sleeping very well lately and am really tired, almost zombie like.


    SCM
    Warm up
    400 swim - 200 free/200 back
    200 kick - IM order on back
    200 pull - w/buoy only, 100 free/100 back
    200 as 25 scull/25 drill

    Main Set
    2 x 100/1:45 neg split, #1 90%, #2 fast
    - went 1:22, 1:21
    4 x 50/10 SR 1 easy - 1 drill - 1 kck - 1 easy
    Extra 1 min rest

    1 x 200/3:30 neg split fast
    - went 2:51
    4 x 50's - same as above
    Extra 1 min rest

    1 x 300/5:00 descend 100's
    - went 4:21
    4 x 50's - same as above
    Extra 1 min rest

    Kick w/fins (600)
    6 x 100/2:00
    odds - dolphin w/board
    evens - on back, 10-12 underwater sdk off each wall then flutter kick on surface
    - was going 1:29-33 on all of these

    Warm down
    100 easy free & back

    Total: 3000 meters
    Categories
    Uncategorized
  19. Distance Day

    by , September 27th, 2011 at 02:05 PM (Year Three: The Road Back)
    I am not the most patient person in the world (which my husband will tell you is a HUGE understatement ). But... I was really hoping for more during today's distance workout. However, most of the intervals were at a 1:30 per 100 pace, which I should be under. Today, however, not so much. I was completely struggling to keep a 1:30 pace going and after promising myself that I would get through the first round of 3s doing all freestyle (with NO fins or paddles), I switched to using fins to keep up. In a perfect world, the entire workout would have been done as freestyle. In my world... here's what I managed to eek out:

    450 Warm-Up
    3 x 300 Free on 5:00
    1 x 200 Free on 3:00
    2 x 175 Free on 3:00 (supposed to be 200s)
    3 x 100 Free on 1:30
    2 x 300 Kick on 5:00
    2 x 175 Back (w/ fins) on 3:00 (again written as 200s)
    2 x 100 Free (w/ fins) on 1:30
    1 x 300 Kick on 5:00
    1 x 200 Back (w/ fins) on 3:00
    1 x 100 Free (w/ fins) on 1:30
    150 Cool-Down
    Total Yards - 4100

    I realize that I'm my own worst enemy and harder on myself than anyone else ever could be, but I was just hoping to feel so much better in the water today. Alas, that was not the case.

    Here's hoping tomorrow will be a better swim day.

    Hope you enjoy your swims today!
    Categories
    Swim Workouts
  20. Tue Sep 27th, 2011 SCY

    by , September 27th, 2011 at 11:49 AM (Ande's Swimming Blog)
    Tue Sep 27th, 2011 SCY

    did a partial double yesterday but
    didn't blog 2nd work out
    4 x 150 on 2:30 warm up
    4 x 25
    4 x 300 on 3:30
    8 x 75
    100 easy

    tomorrow morning is at 5:00 am and LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in at 6:03
    wore Jammer
    swam with Mike
    beside Larry, Jim, Korey, Todd, & Shawn

    WARM UP
    4, 3, 2, 1 warm up
    stop at 6:50

    Main SET: scy

    Drop down Set
    Start at 2:00
    Drop interval by 2 sec each time
    did 2 x 175
    150's till 1:42
    125's till 1:30
    2:00 break at 1:30
    100's kicked 5 to 1:22 then fr till 1:10
    kicked 75's till the end

    10 x 50 k on 1:00 best ave
    no board fly
    Ave 34's

    100 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Categories
    Swim Workouts