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  1. Workout 10/14/11

    by , October 14th, 2011 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy):

    500 w/u
    - 200 FR, 200 BK, 100 FR drill that gobears mentioned here:
    Quote Originally Posted by gobears View Post
    On to the main set from Opportunities for Greatness workouts:
    Quote Originally Posted by mojo flyer View Post
    Thursday, 13 October 2011
    Go THREE times around:
    1 x 50 on 1:00 EASY
    1 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    2 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    3 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    Then I went on to a broken 500 (I saw that idea from posts that pwb and Chris had earlier):
    - 5 x 100 FR Pull with buoy
    - 1-2 with 10 SR
    - 3-4 with 20 SR
    - 5 FAST

    300 w/d

    (2800 total: 45 minutes)

    First time in the water since Tuesday morning (that Wednesday early am practice did not happen). As mentioned in a previous post, I am looking at other blogs for ideas since most of my work is solo and it has been a long time since I coached.

    On mojo's main set, one and two were Free (held 35-36 for EZ and 29-31 for fast), and the third trip through was Back (40-41 EZ and 34-36 fast) with an extra 5 seconds rest.

    My times for the broken five pull were 1:12, 1:14, 1:11, 1:13, and 1:06 (aggregate = 5:56). I was thinking about my arm as a big paddle from the drill that gobears shared, and did not split that too evenly. Having never been a distance guy, I still don't understand how you can crank out the even splits the way you do. I am lucky to negative split! haha

    I have started the first attempt at wine making - all six gallons! I should have an idea around NE Champs if it turns out correctly. I also will be making another 50 jars of jelly this weekend, with more grapes on the vines ... Watching one of the Harry Potter movies with the kids, then off to bed to get ready for a team practice in the morning. Swim fast this weekend, everyone.

    Updated October 14th, 2011 at 08:33 PM by rxleakem (add photo)

    Swim Workouts
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  2. Friday, 10/14/11

    by , October 14th, 2011 at 05:25 PM (A comfort swimmer's guide to easy swimming)

    Warm up (900)
    300 swim
    300 kick
    300 pull w/buoy only
    Did all the above as 150 free/150 back

    Main Set: Back (800)
    8 x 100/2:00
    #1 25 back - 25 R side kick - 25 L side kick - 25 back - went 1:50
    #2 50 back - R side kick - 25 L side kick - went 1:50
    #3 75 back - 25 kick on back - went 1:35
    #4 100 back - went 1:30

    Swim Set #2 (500)
    8 x 50 free
    #1 50 easy/1:00
    #2 drill/1:00
    #3 - #6 Swim/55 Build - went 37-38 on these
    #7 Drill/1:00
    #8 - #9/1:00 Pace - went 35-36
    #10 easy

    Swim Set (900)
    5 x 100 free/1:25 - went 1:20-22
    4 x 100 back/1:40 - went 1:30-32

    Warm down
    100 easy

    Total: 3100 yards
  3. Thurs Oct 13, 2011

    by , October 14th, 2011 at 04:01 PM (Canuck Countdown)
    240 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    5 x 200 alternate swim and kick/swim @ 20 seconds rest

    4 x
    (50 @ 1:00,
    50 @ :55,
    50 @ :50,
    50 @ :45)

    4 x
    (50 kick / 50 drill @ 2:10,
    50 drill / 50 swim @ 2:10); do the 200s in IM Order

    4 x
    (4 x 50 free @ 1:00,
    100 free fast! @ 2:00)

    200 EZ

    Total Distance = 4000 meters
  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/17/11

    by , October 14th, 2011 at 02:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 swim 2:00
    1 X 100 kick 2:15
    1 x 100 swim 2:00
    8 X 50 kick :55
    1 X 100 swim -

    1 X 100 free-moderate- 2:00
    1 X 100-stroke or IM- 2:00
    1 x 50 -fast/choice- 1:30
    Four rounds

    14 X 100 free
    4 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. It might seem random

    by , October 14th, 2011 at 12:53 PM (Random Nonsense)
    today's workout included a ton of stuff where backstroke flags would have been helpful. Of course we didn't have backstroke flags in the deep end, and I cracked my heels good early in practice at which point I decided to change anything requiring flags to free which was half the workout.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 kick (crack heels on first 50) on back w/ fins
    - 300 swim
    - 3x100 build on 1:20 ( sub 1:10s)
    Main Set
    - 2x200 on 2:20 (2:14, 2:19)
    -- Josh got out after this
    - 100 kick
    - 2x150 on 1:45 (sub 1:40s)
    - 100 kick
    - 3x100 on 1:10 (~1:05s)
    - 100 kick
    - 8x50s on :40 (:36s, starting to tighten up)
    - 100 kick (calf cramp)
    -- got out

    Josh wasn't feeling well before the 200s, but I didn't catch that when I picked the interval. As soon as he finished the 2nd one, he said it was getting out. Oops.

    I really like doing 2s and 3s of 200 and less. The dread of lactate build up isn't there. I wasn't warmed up enough for the 200s, but the 150s and 100s were a nice cruisy/fast pace.

    The guy in the lane next to me is a good backstroker and did the 150s back (as prescribed) without flags and went a 2:03 on the second one. I was impressed that he went that fast AND avoided injury.
  6. Friday, Oct. 14, 2011 5:00am

    by , October 14th, 2011 at 12:50 PM (Fast Food Makes for Fast Swimming!)
    Got in for a little splash around time this morning, but didn't do anything intense.

    Did about 400 Yards of swimming, then did drills in 25s and 50s with the group of various fly and breaststroke work. Then just had fun for the remainder.

    Finished with a challenging 100 Free at the end:
    There is a girl who was getting ready for the X-Terra mountain bike triathalon Worlds Champs in Maui in another week or so...(poor her, what a bad place for a race)
    She isn't motivated to try to swim fast ever in a practice, just a nice consistent pace. She's young, about 24 years I challenged her to a race. I said...1 x 100 Free, you go first, when you get to the 25 point, then I will go, and try to chase you down. Try to finish the 100 before I get to you. She went for it, and it worked! She actually swam fast! I had to bust my butt to catch up, and was able to touch her feet just as she finished the 100, but I had to move fast to do it. It was fun.

    1500 Yards for today

    I got an email from the meet director for the meet on Sunday in Portland, and got an early copy of the heat sheet. Always nice. There's going to be some fast racing going on. Take a look, I've attached it.

    I'm in:
    200 Free, 200 IM, 200 Breast, 100 Fly, 100 IM
    Attached Thumbnails Attached Files
  7. An IM Friday!

    by , October 14th, 2011 at 12:29 PM (Year Three: The Road Back)
    Today's focus went between freestyle and IM. For some reason, I find IM easier to do when the entire set is IM. Switching back and forth between IM and freestyle is really tough for me and I get really worn out. That being said, my 350 Free felt the best of all my freestyle swims this morning.

    Here's what we did:
    400 Warm-Up
    3 sets:
    - 4 x 50 Free on 1:00; #1-3 drill/swim, #4 Fast
    - 4 x 50 Kick on 1:00, 1>4
    1 x 100 IM on 2:00 (wore fins)
    1 x 150 Free on 2:30 (no fins)
    1 x 200 IM on 3:45 (wore fins)
    1 x 250 Free on 4:15 (no fins)
    1 x 300 IM on 5:15 (wore fins)
    1 x 350 Free on 6:00 (no fins)
    1 x 400 IM on 7:30 (wore fins)
    100 Cool-Down
    Total Yards - 3450

    I've decided that tomorrow will be a long, easy swim focused on endurance over a long period (like 2000 yards) and not on speed or stroke. But... being as I did 18.2 miles of spinning in 60 minutes AFTER my swim this morning, I have no idea if I'll be pulling, swimming, kicking with fins, or simply floundering.

    Tomorrow is the Regional Cross Country meet - GO HSE!

    Enjoy your weekends and your swims!
    Swim Workouts
  8. Equipment Day 10/14/11

    by , October 14th, 2011 at 10:21 AM (The Labours of SwimStud)
    I got to the pool a little late and had to do more fin kicking to speed things up a bit. I had a lot of equipment sets today and I used every piece of kit in the bag for fun.

    Warm Up
    600 FR/BK by 50
    5 x 100 Fin kick 1:45
    100 EZ

    4 x 50 K with snorkel
    4 x 50 1 arm fly with snorkel
    4 x 50 fly with snorkel
    2 x 50 fly no gear

    4 x 150 3:15 as 50 Stick, 50 fulcrums, 50 swim
    4 x 150 2:00 fins, paddles and freestyle snorkel got in 1:55ish on these.

    500 Fin Kick FR/FL by 50

    300 EZ

    Updated October 14th, 2011 at 10:43 AM by SwimStud

  9. 10.14.11 Friday workout

    by , October 14th, 2011 at 09:27 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Kent showed up late and swam in our lane. Pool temp @ 85. No drag suit.


    500 Warm up

    My Set
    2 x 150 IM - 2:15 (75 Fly, 50 Bk, 25 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (25 Fly, 75 Bk, 50 Br)
    50 Pull - :45
    2 x 150 IM - 2:15 (50 Fly, 25 Bk, 75 Br)

    "Borrowed" this set from here: Repackaged it to fit into a 1000 in 15:00 format. Struggled through it but made them all.

    Dave B's Set
    100 Fr - 1:30
    100 IM/100 Fr - 3:00
    100 IM/100 Fr/100 IM - 4:30
    100 Fr/100 IM/100 Fr/100 IM - 6:00

    Some good recovery.

    Dave M's Set
    4 x 100 - 1:15 Descend (1:12, 1:12, 1:10, 1:07)
    100 Kick - 2:30
    5 x 100 - 1:30 Convert free to stroke

    Following Kent and Roger, the descent was no problem. Converted free to breast. Think my 100 br was around 1:23.

    Kent's Hypoxic Set
    500 fr - Start w/ 1 breath per stroke and subtract a breath per stroke every lap until failure. Start over from 1 breath per stroke after failure. Went 7, 6, 7.
    1:00 Rest
    2 x 50 - :45 (3 x br pull out on each wall)
    2 x 50 - :45 (no breath down/2 breaths back)
    2 x 50 - :45 (Fly 3 down, 1 up)
    2 x 50 - :50 (breathe every 4)
    2 x 50 - :50 (back stroke down, sdk on back)

    The hard part of this is that if you were breathing every 6 and took 3 strokes into the wall, you had to take 3 strokes out of the wall before breathing again. Kent made it through 13 but he's in high school. Everyone else was in the 6-8 range. We each chose two 50s with some sort of breath control. After the first 2 50s, I couldn't stick with it. 45 seconds just isn't enough time for me to finish and recover some breath.

    200 cool down

    (4700 total)
  10. The Butternut! It's Official

    by , October 14th, 2011 at 08:24 AM (Mixing it up this year)
    I have done this alot in the past but this time I am joining the Buttrenut club officially!

    500 Free easy
    500 Fly in 10:34!
    500 Free kick w/fins
    10x50@:10R Free w/snorkle as 15meters kick/20m swim/15meters kick
    500 Free w/paddles & bouy EASY

    Total 2500 meters
  11. The Leap

    by , October 14th, 2011 at 07:56 AM (Chicken's Nuggets)
    Before I forget the details, I'd like to jot down a very brief account of my very brief attempt to swim the Catalina Channel. This is mainly for my records.

    I didn't make it all the way across this time.

    Personally I'm actually very encouraged by my experience, but I feel bad for my crew who went to enormous lengths to help me out on what turned out to be a short swim.

    In brief, I think I only swam a little under an hour and a half.

    Although the water was about 63 (my guess), glassy, and the air about 60, I got very very cold to the core. I can normally warm myself up after an hour, but was unable to do so even with the warm feeds my wonderful crew was throwing at me. I started shaking uncontrollably after an hour, something I've never experienced in act of swimming (after getting out is another story). It scared me. I couldn't kick properly, which for me means I couldn't swim. I really didn't think I was going to be able warm up at that point. I am sorry to say that I bailed. All I wanted to do was go home and see the kids.

    I know now I probably would have been ok if I'd stayed in and swum hard for another half an hour. "What ifs" are a waste of time though.

    I regret getting out of the water, but I'll never regret getting in.

    I've had a pretty rough year. Those close to me know why. Although everything has turned out well, I'm exhausted and still recovering from a lot of stress. I'm not sure if it made any difference, but I experienced several sleepless nights with night sweats prior to my swim. These are not excuses, but possible contributing factors to my not coping with a temperature that I could normally settle into for a good, long swim. I don't like to analyse too much, but my guess is that my mind, body and heart had just had enough for 2011 and chose a really expensive time to let me know.

    My swim:

    Prior to the cold part, I enjoyed a very unique and wonderful swim from the Bottom Scratcher to the shore at Doctor's Cove on Catalina Island and back again.

    For those not familiar with channel swims (myself until very recently!), the swimmer most often jumps from the pilot boat, swims to the nearby shore of the starting land point, clears the water, then begins the swim by reentering the water.

    Jumping in was easy, but then I'm the person who jumped off a bridge in New Zealand about five minutes after bungee jumping was invented, just because I had a crowd chanting "jump" at me.

    I knew I was jumping (well, flopping) into a thick sea of kelp. It was very clearly visible under the full moon and I knew to expect it. The kelp was interesting. I thought I'd be afraid, but it felt good. The weed was so thick that I swam head up towards shore, getting used to the experience. The stems wound themselves around my arms at each stroke but were easy to unravel. I used the kelp to pull myself forward many times. I could see a dancing shadow on the shore (the pilot boat had a spotlight on the beach) and thought perhaps it was a sea lion. I said as much to my kayaker, Beth and we agreed, but then had a laugh when it turned out to be the shadow of her paddle.

    The water felt lovely. Not cold. Very soft and welcoming.

    I swam to the shore at Doctors' Cove, walked on the smooth pebbles until they were dry, raised my arm and then walked back towards the water. It was dark but only one night before the full moon. There was sparkling light everywhere. When I reached the waterline I dropped my arm to indicate the swim had started.

    My swim began. I was facing the moon and the shining water. Once the Bottom Scratcher turned off the spot light I felt like I was in an aquarium. There was nothing frightening about it. It was simply wonderful. I had time to consider what I'd do if I were to become afraid. I followed the advice of fellow Point Swimmer, Ted Erikson and closed my eyes. It didn't make any difference because I wasn't scared. I had no need to sight because Beth's kayak was festooned with glowsticks, but I chose to do so on a few occasions because of the beauty of the water in front of me.

    The best part of my swim was the chance to see some friends that I've really missed lately. I also made new friends. Swimmers are without doubt the best people I know.


    Evan Morrison: I treasure you. You have no idea.

    Robbie D: the best warmer upperer of sobbing swimmers ever! I'm sorry if I snotted your beard. xxx
    ps I feel like bailing a swim again just so I can have a cuddle.

    Michelle Nelson: came all the way from Florida to help a friend. much love from Chicago xxxxxxx you are doing an extraordinary job with your kids

    Sue Free: thanks for coming all the way from San Francisco!

    Beth Barnes: SO glad I got to sign the paddle!

    Lynne Driscoll, Anne Cleveland, Liz Fry, Randy Nutt, Leigh Ann Doherty, and many more... have been so lovely and helpful. None of this is lost, despite the DNF.

    I'll be back for another attempt. i might try something else next year just for a change, but I'll be back.
  12. Power Play, Thursday, Oct. 13

    by , October 13th, 2011 at 04:55 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    8 x 25 shooters

    10 x 50 on 1:00
    -- mixed strokes and kick

    Power Sets w/Toys:

    8 x 25 drag race @ 1:00
    -- burst 6 strokes with no push off (4 free, 4 back)
    -- drag race style, floating, then go from zero. or in my case almost zero. took a tiny push off cuz slightly worried about shoulders. will try none next time.

    4 x 50 torque drill w/paddles @ 1:30

    5 x 30s (while Speedo was using parachute)
    -- dive from side + power dolphin kick to 15 m + cruise back

    4 backstroke starts to 15m + cruise back

    8 x 25 power kick w/parachute & paddles
    -- 4 on back (shooter), 4 on tummy to 15 m

    100 EZ

    Total: 2570

    Stretching/Yoga/Foam Roller, 45 minutes


    So glad I stretched! Finally! I was pretty sore today from weights yesterday. Was not ready for lots of timed swims. Glad that Speedo was up for fun power-oriented play.

    Thinking of going away at Thanksgiving with Teen Fort. Neither of us are fans of the holiday. And I'm thinking we need a short happiness trip. Besides, Mr. Fort goes on a ski jaunt every year. So it's our turn. It may not be the best timing for NE Champs, but I don't care.

    Muscle Glycogen Synthesis:

    Another Natalie Coughlin workout:

    Rebecca Soni on Breast:

    Cool TRX exercise:
    [nomedia=""]TRX TV October: Incline Press - YouTube[/nomedia]

    Updated October 13th, 2011 at 08:28 PM by The Fortress

    Swim Workouts , Yoga
  13. Sarasota Y Sharks Masters 5:30 AM Workout -10/14/11

    by , October 13th, 2011 at 01:53 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    4 x 50 :50 :45
    four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick :55
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    1 X 100 easy 2:00
    4 X 50 fast 1:15
    Three rounds, short break between rounds.
    all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, round 1 intervals left, 2 right.
    Descend both groups of 100's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  14. Thursday, 10/13/11

    by , October 13th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    Good swim today! Was a bit sore from yesterday, but other than that not bad.

    Warm up (600)
    200 swim free & back
    200 flutter kick with snorkel & board
    200 drill/swim by 25's: 1-arm and fist drill, free & back

    Pull (500)
    5 x 100/10sr
    3 free, - went 1:20 on all
    2 back - went 1:30 on both

    Kick (500)
    200 stroke/20sr - on back, went 4:02
    150 include 3 different strokes/15sr - did fly-breast-free w/snorkel & board, 3:15
    100 choice/10sr - free w/snorkel & board, 1:57
    50 best stroke/5sr - back, went 52

    Main Set #1 (400)
    8 x 50/1:00 backstroke
    Odds dps, count strokes
    - SPL at 15-16 with 6 SDK off walls. 45
    Evens: from back start into fast breakout/moderate in middle/build to sprint finish
    - 8-10 SDK off start, was going around 42-43 on these

    Main Set #2 (600)
    4 x 150/2:30 50 build swim - 50 drill - 50 strong swim
    - drill was fist swim, ave 2:12 on these

    50 easy free
    50 pace (200 back race pace) went :39
    50 easy free

    Warm down
    150 easy back and free

    Total: 2900 yards
  15. ICDs - Pacemaker/Defibrillator swimmers

    I'm still looking for USMS swimmers who are swimming with a pacemaker/defibrillator.

    As far as I know, there are only 3 in the United States. Surely, there are more than that!

    If you are one or if you know one, please let me know.


    Mr. Pacemaker
  16. A Stretch Out Kind Of Day!

    by , October 13th, 2011 at 11:29 AM (Year Three: The Road Back)
    Whether or not today's workout was intended to be a stretch out kind of day, that's what it ended up being for me. We had a 16:00 set where the idea was to find a challenging 100s pace and do as many 100s on that pace as possible within the allotted time frame. I probably could have pushed a 1:35 pace and made them all, but I elected to swim on the same pace with PK. He was pulling 1:32ish, so 1:35 interval would have been really pushing him. We elected to swim on a 1:40 interval - and I held all 10 100's at 1:26. After normal swim practices and 31 miles biking this week so far, I was really pleased to hold 1:26s throughout!

    Here's the rest of the workout:
    250 Warm-Up
    8 x 50 Drill / Swim on 1:00 (rotated catch-up w/ fist drill)
    4 x 25 Free Fast on :40
    2 sets:
    - 1 x 50 Free Easy on 1:00
    - 1 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 2 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 3 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    1 x 16:00 (idea: do as many 100's as possible resting :05-:10 between - did 10 x 100 on 1:40 interval holding 1:26s)
    3 x 50 Kick on 1:00
    3 x 50 Kick on :55
    3 x 50 Kick on :50
    50 Cool-Down
    Total Yards - 3250

    That's it for now. Today is a rainy, yucky kind of day in Indiana - a great day to go grocery shopping after work. I'm hoping tomorrow will be sunnier because I'd like to get another bike ride in.

    On another note: My daughter's time trial on the Sectionals meet course got her bumped up to the Running Squad for this Saturday's Regional meet. (There are 12 on the Varsity squad, but only the top 7 run in the meets (Sectionals, Regionals, Semi-State, and State). The other 5 run time trials and are alternates.) WOO-HOO for her!

    Enjoy your swims today!
    Swim Workouts
  17. Thursday, Oct. 13th, 2011 4:45am

    by , October 13th, 2011 at 11:11 AM (Fast Food Makes for Fast Swimming!)
    Whoa...I'm wiped out from yesterday's double workout. At least that's my last one of the week. Have Friday's morning practice, and then travel to Oregon in the afternoon for:

    Saturday: Linfield College Alumni Meet - McMinnville, OR
    Sunday: SCM Masters Meet @ Multnomah Athletic Club in Portland, OR

    Thursday am workout:

    200 Free
    100 Kick
    300 Free Pull
    100 Kick
    200 Free
    400 IM Drill

    I just swam through the following set with my buddy at a moderate pace. Didn't feel like moving today. Got about :15-:20 rest on each:

    2 x 150 IM @ 2:30 (75 Fly, 50 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (50 Fly, 75 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (25 FLy, 50 Back, 75 Breast)
    3 x 100 Free @ 1:30

    3100 Yards
  18. 10.13.11 Thursday workout - solo

    by , October 13th, 2011 at 08:53 AM (Pete's swim blog)
    Swam solo. Even had an open lane next to me through the whole workout. Kind of lonely. Didn't check the pool temp but it felt a tad warmer... maybe 85. No drag suit.

    Not sure what to think of the 800. Kept ahead of the 1:15 pace and started getting faster. Probably had another 400 yards in me at that pace. Kind of hoping for some 2:25s though.


    400 Warm up

    6 x 50 fr - :45

    800 Free timed - Open turns every 200 (2:30, 2:30, 2:28, 2:26)
    50 Easy

    4 times through:
    * 200 Kick - 4:00
    * 6 x 50 - :50 (Odds stroke, evens pull, #5 hard)
    50 Easy

    2 times through:
    * 75 fl/bk/br - 1:10
    * 75 bk/br/fr - 1:10
    * 75 br/fr/fl - 1:10
    * 75 fr/fl/bk - 1:10

    200 Cool down

    (4400 total)
    Swim Workouts
  19. A lot of fly today...

    by , October 13th, 2011 at 07:28 AM (Mixing it up this year)
    Yes another back loosening day, but then that is why I swim! Believe me this annoyance is mild compared to what it used to be.

    10x100@1:45 Free
    500 kick free to fly w/fins 4fr/3fr-1fl/2fr-2fl/1fr-3fl/4fl
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim held back on these today
    100 free kick w/snorkle
    100 fly kick w/snorkle
    100 free kick w/snorkle
    200 free w/snorkle

    Total 3000 yards
  20. Wednesday, Oct. 12th, 2011 5:30PM (DOUBLE)

    by , October 12th, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y

    200 Free
    100 Kick
    200 Free Pull

    20 x 25 SDK w/ Speedo Biofuse training fins
    Odds underwater on stomach w/ 1 breath in middle @ :30
    Evens on back w/ 8 underwater kicks then kick on surface @ :35

    100 EZ Free to get the feeling back in my legs/feet. The use of the weighted fins makes your feet feel "weird" afterward.

    16 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    I was able to stay right at 1:06s all the way through this set. I was going to do 4 @ 1:10, but right at the start of the 1:15 interval I got bombarded by 2 others in my lane, and 3 others in the next lane over. They were "warming up" for their adult lessons class that was getting started @ 6:30. One of the downsides to lap swimming at the YMCA...and it can happen at any time.

    100 EZ

    16 x 75 Free Pull @ 1:00
    (held :50-:52s)

    20 x 25 Flutter Kick w/ board @ :30
    This was basically a cool down, just kicking and trying not to cramp up. Actually made it.

    100 EZ

    4600 Yards + 3400 Yards from the a.m. = 8000 Yards for the day