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  1. Mini Sprint Day

    by , July 20th, 2011 at 06:28 PM (Chowmi's Blog)
    On my own, SCM Baylor Fitness Center
    The Lanes were nearly full, so I had to use a crappy shallow lane

    500 warm up with fins

    8 x 25 underwaters

    4 x 75 25 kick/50 swim

    50 easy

    4 x 25 % build
    50 easy

    4 x 25 variable fly
    50 easy

    2 x 50 free from a dive
    31/31 I left late both times, gotta get my countdown down.

    50 easy

    The End
    I was pretty tired today, swam very late.

    I'm totally pissed at something that happened at work today. The general gripe is employees who phone it in, and think that just passing you a message is good enough, instead of actually following through.

    Tonight: Dallas Summer Musicals - Guys and Dolls. I'm not that excited about it. We've had season tickets for so many years and each time my mother in law and I square off for who's going to be the first to say, "Let's not go". We usually only stay for the first 1/2. But for me, i'm about done after eating the buffet dinner. The meat carvers know me. And the only reason I renewed this year? The season tix holders next to us asked if I was going to renew, since they want our seats (we got really good seats, perfect for quick exit and leg room). That would be a YES, and NO, you can't have my seats! Do you know how many years it took to get them? Geez!
  2. Wednesday, 7/20/11

    by , July 20th, 2011 at 06:03 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    2 x 300/20sr - drill/swim by 50's , kick/swim by 50's
    - drills were 1 arm and fist, free and back

    3 x 300/5:00 - 3rd and 6th 50's are backstroke
    - was doing these right around 4:50

    Swim w/fins
    4 x 250/4:00 3rd and 5th 50 back stroke
    - averaged 3:50 on these

    4 x (50/50 @ 80%, 100/1:50 @ 70%)
    - did free with the freestyler paddles
    - Averaged 43 on the 50's, 1:35 on the 100's.

    Warm down
    100 easy

    Total: 3200 meters
  3. Sarasota Y Sharks Masters 5:30 AM Workout -07/21/11

    by , July 20th, 2011 at 05:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest workout
    WARM UP:
    4 X 150 2:45
    8 X 50 1:00
    50's: 1-4: long and smooth 5-8: descend to fast

    3 X 200 free 3:30
    Negative split each swim

    8 X 50 kick 1:20
    5-8: 25 fast/25 easy
    1 X 100 easy swim

    6 X 50 build 1:20

    3 X {start-turn-finish}

    1 X 50
    from the blocks @ 100%

    WARM DOWN: 5 X 50 easy 1:00

    10 X 50 1:00
    Swim @ race pace, 800 or 1500

    Swim Workouts
  4. Wed., July 20

    by , July 20th, 2011 at 05:08 PM (The FAF AFAP Digest)

    Met up with Speedo at Oak Marr. We didn't swim much together because of our conflicting schedules, but we chatted a bit and caught up. He did his best to work the lazy sprinter look. I used fins the whole time for the shoulder, also channeling the lazy sprinter look.

    Warm up:

    600 various

    10 x 50 @ 1:00
    various strokes, kick, builds, sculls

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    8 x 50
    25 easy speed fly + 25 EZ

    50 EZ

    6 x 50
    25 dive from side + fast SDK to 15 + 25 EZ breast kick on back
    -- Bad idea! Felt a strain in my groin and had to desist. That's what I get for trying something I never do ... Evil!

    50 EZ

    6 x 50
    25 burst fast doggy paddle drill + 25 EZ

    50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    4 free (11 lows, maybe a couple high 10s), 2 back shooter (high 9-10)

    75 EZ

    1 x 50 AFAP broken at 25 for :10
    -- flutter kick w/board
    -- went :23
    -- fins ripped half the length of the foot on the second 25. And they were my favorites.

    125 EZ

    Total: 3400



    This workout took forever to do! I was in the pool 1:45. That's what happens when you take forever between swims. Another downside of this is people assume you're done since you're not mindlessly and continuously swimming laps.

    Unfortunately, I came home to find Lil Fort with a fever and Fort Son not feeling well. I guess this gives me something else to be paranoid about other than my shoulder. I wish I could get in to see my ART doc, but he's booked until next Wed.

    I'm hoping I can get to Rockville for a long course swim before the weekend ...

    Updated July 20th, 2011 at 05:15 PM by The Fortress

    Swim Workouts
  5. July 19th workout and check-in

    by , July 20th, 2011 at 03:46 PM (Swim like an Orca, but faster !)
    2x100FR, 100BK,200IM drill 2x100K (700)
    10x100 P on 1:30 (1:14-1:18)(1000/1700)
    6x75 BK right/left/swim on 1:45 (1:10)(450/2150)
    6x75 BR P/P/Swim on 1:45 (1:30)(450/2600)
    10x25 FR no breath (took one breath in the middle) on :45 (avg :15) (250/2850)
    3x50 D/S Fly #1. 3-kick/ #2.Stanford drill, 3. One arm drill on 1:00 (150/3000)

    I've been at Aquasol except for April & May when I got my Open water scuba cert. I'm improving in all strokes a little at a time. My biggest handicap is of course the late in life start with competitive swim training. I am motivating co-workers, friends and family as they see the physical results from my 3-4 workouts a week and the diet that ensued to support it. So I'm frequently asked what do I eat and why.
    I see the results of my swimming lifestyle especially on once a year doctors visits, my BP is 110/70 @ 67 BPM. and all my chemistry including cholesterol is normal.
    Coach is heading to Redding, CA. today for Junior Olympics with the youngsters, which leaves me coach-less through the weekend...I'll browse through the blogs and copy someones workout.
  6. Tues July 19, 2011

    by , July 20th, 2011 at 01:20 PM (Canuck Countdown)
    Fred Broadstock Outdoor Pool (SCM)

    100 swim
    75 swim/25 kick
    50 swim/50 kick
    25 swim/75 kick
    100 kick
    400 swim - every 4th 25 fly

    Main Set
    4 x 100 IM (2 drill @ 2:00, 2 swim @ 1:40)
    4 x 100 kick (100 of each stroke)
    200 IM drill
    2 x 200 IM @ 3:30 descend 1-2 (3:00, 2:50)
    200 IM kick
    100 ez
    400 IM for time (5:55)

    300 cool-down

    Total Distance = 3300 meters


    Started almost 20 minutes late tonight, as it was cool and rainy when I arrived and there was only one other person on deck. At 7:05 PM (5 minutes after workout was supposed to start), with 4 of us on deck, I made the executive decision to cancel workout. However, 3 minutes later, 4 more people had shown up, so that decision was reversed. Swam from approx 7:20pm - 8:30pm. A few more people arrived during workout.
  7. Wed Jul 20th 2011 LCM Zones Starts on Friday

    by , July 20th, 2011 at 01:17 PM (Ande's Swimming Blog)
    Wed Jul 20th 2011 LCM

    2011 South Central Zone LCM Championships
    Fri Jul 22 - Sun 24, 2011

    Shenandoah, TX (Near the Woodlands just north of Houston) very Nice Pool


    Meet Information

    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston & catch American Idol Live

    Fri Jul 22st meet begins at 4:00 pm
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR

    had an easier lineup then
    decided to take a crack at the 400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records

    just looked at the PSYCH SHEET Ross Davis is 45, fast & entered several events I'm in
    400 IM, 400 FR, 50 FL, 100 FR, 200 IM, 100 FL, 200 FR, 50 FR, 800 FR
    but it looks like he's going to Nats so maybe he won't rest much or shave.

    Tyler "The Miler" entered:
    400 IM, 400 fr, 200 bk, 50 FL, 200 FL, 50 bk, 100 FL, & 200 FR
    If he beats me, I got blessed
    If I beat him, he got razzed

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 6:10
    wore old B70 jammer
    swam with: Tyler, Ed, Jim, Larry, Mary & Corey,
    beside: Jason, Nate, Sharon, & Mike

    did easy 50's

    Main SET: SCY

    8 x 50 fr on 1:15
    1 4 fast strokes
    2 6 fast strokes
    3 8 fast strokes
    4 10 fast strokes

    Assigned: 2 x 25 or 50 fast for time

    Did: since my first event is the 400 IM
    I did a 50 of each stroke at race pace followed by a 50 easy, but wasn't happy with breastroke so I did 2

    50 FL swam easy speed, barely kicked, kept it smooth
    went 31.

    50 BK cruised it,
    went 36

    50 BR from a back turn
    went 44
    Whitney said "Faster hand speed on my thrust"

    did another 50 BR with faster hand speed
    went 38

    50 fr easy speed 6 beat kick
    went 29

    did around 350 easy

    did a 2 exagerated DPS 50 meter breastrokes from a push did a pull out and 4 strokes

    Updated July 20th, 2011 at 01:24 PM by ande

  8. An event to call my own

    This morning I went over to Asphalt Green for the early masters workout there. Here’s what I did:

    600 lcm warmup

    5 x 100 @ 1:45, odds FR, evens IM

    20 x 50, done as 4 sets of 5:
    1st set = 4 drill @ 1:00 + 1 fast @ :50
    2nd set = 3 drill @ 1:00 + 2 fast @ :50
    3rd set = 2 drill @ 1:00 + 3 fast @ :50
    4th set = 1 drill @ 1:00 + 4 fast @ :50
    [I did this set backstroke, and rehearsed my keys for the 200 backstroke on the fast 50s (1st set worked key for 1st 50, 2nd set rehearsed keys for 1st and 2nd 50s, &c. up to a complete but broken 200 BK on the last round. After the first round I just did easy FR instead of drill on the other 50s, so that I would get enough rest.]

    100 easy

    Dive practice [The next set was a ladder—100 fast FR + 100 easy pull, 200 fast FR +100 easy pull, &c, up to what I’m not sure. I just took advantage of the gaps in various lanes to practice 6 dives, with plenty of easy swimming and stretching in between Pretty happy with these.]

    800 warmdown + play

    I was glad to get in the dive practice, but was a little bummed not to be able to practice backstroke starts. When they set up the pool lc at this facility, they simply push one bulkhead to either end of the tank. Since the starting blocks are attached to the deck rather than the bulkheads, this leaves a 18” or so lateral barrier between the water and block. That’s fine for forward starts—dives clear the bulkhead easily—but you’d have to have mighty long arms to reach over the bulkhead to hold on for backstroke starts! (They can set up the pool differently for meets, but this configuration works best for changing it around quickly for various pool programming). To get in some BK start work, I’ll have to come to one of the noontime workouts, when the pool is set up scy, or else convince the lifeguard at the Y to let me practice back starts there on a non-busy day.

    The scy top ten for last season were published recently, and that prompted me to look up my rankings and see where I ended up. I didn’t make T10 in anything—I wasn’t surprised about that—but as I looked up the events I swam I was struck by how consistent my rankings were over the 12 events I competed in. Here’s what it looked like:

    Event_________Time________Rank_______Swim Rating
    50 FR……………26.81…………32……………….90.0
    200 FR………..2:13.38…………37……………….87.1
    500 FR………..5:54.25…………30……………….87.9

    50 BK…………...31.99…………21……………….87.2
    100 BK……….1:08.12………….17……………….88.9
    200 BK……….2:33.14………….24……………….85.0

    50 BR…………..35.62………….20……………….87.2
    100 BR……….1:18.11………….22………………86.1
    200 BR……….2:52.10………….23………………85.2

    100 IM………..1:08.41………….21………………88.2
    200 IM………..2:31.82………….26………………86.9
    400 IM………..5:27.05………….21………………86.4

    I’m definitely proud of being an all-around decent swimmer, but sometimes I think it would be nice to have an event or two I was particularly good in and that I identified with. But it seems if that’s what I’m after, I’ll have to pick something and focus on it for a season—I don’t seem like the kind of swimmer whose event picks them.

    (I think after last scy season I said I was going to be more focused on fewer events, but then my priorities changed and I ended being less focused on meet swimming in general. If anything, my performances flattened out over the events I swam, compared to last year. That’s probably because (a) my conditioning was better, and that helped my times in the 200s and up, and (b) I didn’t do any taper meets—last year the 5 events I swam at nationals were markedly better than most of the other events I swam in season. This year it’s more of an apples-to-apples comparison.)

    So one of my projects for some future season is still to narrow my focus to a few events and see what that gets me. Not sure if that will be next season—I might well still be entranced with the open-water swimming in 2012—but eventually it’s something I’d like to do. It’s a good thing masters careers are long!
  9. Sprint Day

    by , July 20th, 2011 at 11:45 AM (Year Three: The Road Back)
    As long as yesterday was, today was just that short. With a focus on AFAP sprints, we had a lot of time built in for easy recovery swims before hitting the next sprint hard. Here's what we did:

    150 Warm-Up (stood chatting too long )

    1 x 300 Drill/Swim on 6:00 (fist for 200, free for 100)
    6 x 50 Speedwork Free on 1:05 (vary "fast" part)
    2 x 50 Free AFAP on 4:00 (got :37, :40)
    - 1 x 150 Recovery Free after 1st 50
    - 1 x 100 Recovery Free after 2nd 50
    2 x 100 Free AFAP on 8:00 (got 1:27, 1:22)
    - 1 x 200 Recovery Free after 1st 50
    - 1 x 200 Recovery Free after 2nd 50
    2 x 50 Free AFAP on 4:00 (got :38, :37)
    - 1 x 100 Recovery Free after 1st 50
    - 1 x 150 Recovery Free after 2nd 50
    600 Cool-Down
    Total Meters - 2650

    All in all, today wasn't too bad. While we were doing the set of 6x50 speed play, I was really hurting in my legs and figured the sprints would just be horrible. Actually, I was pleasantly surprised. While I wasn't happy with the :40, I added rest instead of trying to squeeze in another length of recovery. That seemed to help. My best ever LCM 50 Free race (the beginning of this month) from the blocks was a 34.97. To hit a :37 (especially at the end of practice) from a push was pretty decent. On the 100 Free, my best racing effort (also the beginning of this month from the blocks) was a 1:19.09. Three seconds off - that's easily related to coming off the blocks for me. I've found that my AFAP swims in practice are generally almost 2 seconds slower than my from the blocks time (at least in SCY - not enough LCM experience to really know how that correlates). So, all in all, pretty happy with today's efforts.

    Tomorrow is a fun 20x50 test set. We'll see how that goes....

    Until then, enjoy your swims!
    Swim Workouts
  10. Back on the bike again.

    by , July 20th, 2011 at 09:43 AM (Pete's swim blog)
    Rode my bike some yesterday. I'd forgotten how much I enjoy it. Went out at mid-day in 93 degree heat. For some reason, I'm not bothered by the heat when I'm riding. Absolutely can't stand it when it is cold though. I put in 20 miles. Definitely not as strong as I used to be but it started coming back near the end of the ride. Biggest problem with cycling... I don't have anyone to ride with. It gets boring. There's a triathlon about a week after nationals. I'm pretty sure I'm going to do the whole thing... not just the swim this time.


    300 Free
    200 Kick
    200 Pull
    300 Free

    3 x 200 Kick

    4 x 300
    Odds - Stroke/Free/Stroke
    Evens - Free/Stroke/Free

    3 x 200 Pull

    4 x 50 IM Order
    4 x 50 Kick
    4 x 50 Pull
    4 x 50 Choice stroke

    200 Cool Down

    (4400m Total)
    Swim Workouts
  11. I long for the days of good pool management

    by , July 20th, 2011 at 07:35 AM (Mixing it up this year)
    Overbooking lanes is a problem at the Aquatic Center. Lap swimmers are people too and they deserve lane space with blocks! They nomally have 2 lanes to one team 3 lanes for another and 3 lanes for lap swim. they go and rent 3 lanes to another group taking one from the team with 3 and the remaining lanes.

    I know the teams and they are ok with me joining them but I am not doing what they do. I was also working on my starts and there are only 3 lanes with blocks that I had one and the team had the other 2. I just need to win the lottery and build my own pool!!!!!

    As I trotted over to use the lanes Robbins team was using I said "I long for the days you (Robbin) ran the facility". He of course said thats for the compliment.

    Oh well. That was my rant today.

    10x100@2:00 Free
    600 Fly w/fins alternate 100 kick on back/50 rt arm/50 lt arm
    6x50@1:15 fly w/fins underwater recovery
    100 Fly w/fins to vent my fustration with management
    10x50 from dive sprint 25 easy 25 alternate free/fly the last 3 were just breakout then easy. having difficulty today judging the where the surface of the water was and starting my stroke to soon on free. the only way to fix it is just do it.

    Total 2500 meters

    Updated July 20th, 2011 at 07:41 AM by Donna

  12. Only 2 and a half weeks until Nationals!!

    by , July 19th, 2011 at 06:44 PM (Workout Swimmer)
    Having a great week so far in the pool - which is odd, considering how horrid I felt last week. Even had the discipline to do a hard set on my own this morning.

    600 back/free
    3 x 200 pull
    4 x 100 kick
    200 easy
    10 x 200 as follows:
    2 x 200 IM & 3 x 200 free (repeat)
    (wore zoomers on the IM's)
    Feeling pretty strong here on the freestyle today. Was racing this pre--senior girl - she was using paddles & a buoy - I was using just a buoy - and I beat her! And the girl in front of her too! Course, I know, I know, she's just a kid - just 35 years younger than me, is all!!
    100 easy
    6 x 50 breast & free - every other one hard - happy to see my times are where I want them.

    These next two weeks will be mostly solo - the kids are going to their own championship meets and many days they will not be there - gonna have to get tuff mentally here!

    Updated July 19th, 2011 at 08:24 PM by Celestial

  13. Tuesday, July 19

    by , July 19th, 2011 at 06:38 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes of RC exercises

    30-35 minutes of stretching, yoga, foam roller

    @ Pool:

    1500 easy -- easy swimming, single arm 50s, shooters, 25s no breather free, etc.

    hottub -- not as appealing in the summer with the sun overhead!



    Just an easy boring day for me. Sprinting (I hope) with Speedo tomorrow.

    One more day and I'll be at the 2 week taper mark. I've been wondering whether I should repeat the exact workouts I did before the Albatross meet. But there seems like such a difference between SCM and LCM ... I kicked between 50-60% of my fly-back races in short course, and can't do that now obviously. I suppose there's not much I can do about the arm fatigue I'll get at the end of my LC races at this juncture.

    I'm not bored yet. But I'm sure one more week of swimming only will cause some taper angst. At least I won't have any stress about outside lanes this time.

    The timeline for Auburn looks great! No event before noon. I believe I get in early enough on Wed. night to swim in the competition pool, if it's open.

    More on pain relievers:

    Updated July 20th, 2011 at 03:57 PM by The Fortress

    Swim Workouts , Yoga
  14. 7/18/11

    I had a freestyle revelation last night. During warm up my coach and a team mate both noticed that my right arm was pulling almost straight down and not catching much at all. I have been concentrating on my left arm because it enters very close to my head.

    This was the perfect workout for me to try and work out my stroke issues.

    400 choice (bouy and snorkel for me)

    12 x 25 w/10
    3 of each stroke
    2 drill, 1 swim w/strong finish

    3 x 50 + 100 + 25 sprint r/60
    3 x 50 + 100 + 50 sprint r/60
    3 x 50 + 100 + 75 sprint r/60
    3 x 50 + 100 + 100 sprint r/60
    I did the swims at 500 pace

    10 x 50 @ coaches send off
    Start in middle of pool
    12.5 build to wall
    25 underwater kick
    12.5 EZ

    4 x 200 pull ( bouy only for me)
    Breathe 3,5,7,9 by 50

    300 w/d

    3550 scy
  15. Tuesday, 7/19/11

    by , July 19th, 2011 at 05:47 PM (A comfort swimmer's guide to easy swimming)
    No pace clock today, none were working when I went to the pool.

    Warm up (800)
    800 swim
    - alternated free and back by 200's

    Kick Set (400)
    2 x 200
    - did the 1st with board and snorkel, 2nd on my back

    Main Set (1200)
    12 x 100
    - 1-6 free with 8-10 breaths after each
    - 7-12 back with 8-10 breaths after each

    Pull 200 with buoy and freestyler paddles

    Warm down
    100 easy

    Total: 2700 meters
  16. Sort of a workout adventure!

    by , July 19th, 2011 at 05:45 PM (Swimming, Life, and Other Stuff!)
    In May I purchased a 6-pack of lessons with a trainer using TRX. I bought a TRX system last winter but never got around to learning how to use it. For $40.00 I will get 8 instructional sessions + a 3 week membership to this cool old club in da hood of west-side Indy.
    I ventured down today and didn't allow enough time for the trip, it's way further south than I realized. I was 10 minutes late for a 40 minute session. I jumped right in and managed to learn a few thing about the system.
    After the TRX session I figured I'd swim in their pool. Its been so hot here lately and there was no way I wanted to swim at 5 p.m. tonight outdoors at FP. The pool ended up being fairly nice. It was a 6 lane, 25 meter pool that was never more than 5' deep anywhere. The interior and water had a dark greenish cast which turned me off at first. I had to dig around in my bag to find clear goggles so I could see the walls. The water was nice and cold! Once I got going I had a nice little workout! The best part of the pool was the "therapy pool" located on the opposite side in the natatorium. The TP was at least half the size of the workout pool but with 90 degree water for the noodlers! Finally a facility where swimmers and noodlers can co-exsist in happy harmony!
    After my swim I enjoyed the finely appointed locker room! Plenty of showers with huge bottles of quality shampoo, conditioner, and body wash right in the stall! As you enter the locker room you could get as many large, white, and fluffy towels as you wanted! At the end of each grouping of lockers there were super nice counters with blow-dryers, kleenex, large mirrors, and flat-screen tvs's! Oh, I forgot to mention the sauna, whirlpool, and steam room. I took an 8 minute steam. I hadn't been in a steam room since I was 21! I really don't like them that much but I figured I should take advantage of the opportunity.
    As I was leaving I noticed they have a resturant, pro shop, and a spa. I may go for a mani-pedi and massage on Thursday!

    **400 freestyle warm-up
    **12 X 50 Kick @ 1:00 w/zoomers
    **5 minute kick-no fins (200 meters)
    **10 X 25 Stroke (1st 6 strokes hard then finish easy) @ :40
    **50 easy
    **10 X 50 Free @ 1:00 hold best ave.
    **easy 100
    **50 Pull @ :55
    **100 pull @ 1:45
    **150 Pull @ 2:30
    **200 Pull @ 3:15
    **200 Pull @ 3:30
    **150 Pull @ 2:30
    **100 Pull @ 1:45
    **50 Pull @ :55
    **Easy 200 free

    3,300 scm
  17. Basic loosen up swim day

    by , July 19th, 2011 at 04:14 PM (Chowmi's Blog)
    Here's a noncontroversial blog post - well, maybe good for a big yawn!

    Swam on my own.
    SCM at Baylor Fitness Center

    500 warmup free/back/free/fly/free

    8 x 25 underwaters

    4 x 75 kick/drill/swim free/fly*

    100 easy kick

    4 x 50 pull with strap

    4x 50 swim with fins

    100 easy kick
    100 easy swim

    2x dives, finish the 50

    The End

    Just a miscellaneous easy day. *Lost my motivation after succesfully keeping the water walkers out of my lane.

    My girls did good at All Stars. Just making it was the big deal. Claire got DQ'd in the 100 IM, but it was time - she'd squeeked by either barely legal or not getting caught, so it was a good wake up call.

    Here is the link:

    Decided for sure to go to Sectionals instead of Zones. I'd have to swim really well in prelims to make finals.

    My strategy: JUST RISE TO THE OCCASION! Not a bad strategy, if I do say so myself! I see no reason why I shouldn't occupy a slot in the top 32. It's not about who deserves it, it's who goes out and earns it! You gotta do it in prelims to earn a slot!!!

    Meet info:

    Last year's results:
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/11

    by , July 19th, 2011 at 03:49 PM (Sarasota Y Sharks Masters GOLD Workout)
    National Meet begins two weeks from today!
    Taper/Rest workout

    WARM UP:
    2 X 250 4:15
    2 X 150 2:45
    2 X 100 2:00

    4 X 150 3:30
    100 kick/50 swim
    Fins optional

    5 X 100 2:15
    Perfect technique swims

    4 X 50
    odd: blocks- 20 sprint, easy in
    even: build to race finish


    3 X 200 Broken @ race pace 6:00
    Broken :10 @ each 50


    3 X 100 Broken @ race pace 6:00
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Distance Tuesday

    by , July 19th, 2011 at 12:17 PM (Year Three: The Road Back)
    Going into today's set, I was determined to do as much as I could without resorting to my fins. Since I'm really loving the open water thing, I have decided that I need to up my overall endurance and "enjoy" the long swims. That being said, I tried.... I really did. Here's what I ended up with:

    200 Warm-Up
    5 sets:
    - 1 x 400 on 7:00 (did free, pull, kick/free w/ fins by 50, pull as 350, free w/fins)
    - 2 x 100 Free Fast on 2:15 (all no fins - ave ~1:40)
    400 Cool-Down
    Total Meters - 3550

    All in all, I was pretty okay with today's workout. The fast Free's were not as fast as I would have liked and I ended up dropping a 50 in the middle, but at the end of the day... I did better than I expected, especially since my shoulders were ready to fall off at the end. So... here is the start of trying to build up my overall endurance, while not losing too much speed. After all, 2012 LC Nationals is not that far away.....
    Swim Workouts
  20. Monday Swim

    by , July 19th, 2011 at 11:30 AM (A comfort swimmer's guide to easy swimming)

    After doing the 10k yesterday, today's swim was totally about recovery. Didn't even use the pace clock.

    Did a mix of swimming, kicking, pulling and drills. All easy and nothing longer than 100.

    Total: 2000 meters