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  1. Fri Jan 22nd, 2010

    by , January 22nd, 2010 at 08:36 AM (Ande's Swimming Blog)
    Fri Jan 22nd, 2010

    hurt My back yesterday, Think it happened when I did all that getting out of the pool and diving back in in yesterday's practice.


    Next meet is the Austin Grand Prix


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    5:30 - 6:45
    swam with Mike todd, tyler, nate, & doug
    brandon & Amy

    dove in 5:45

    wore B70 legs

    Warm Up
    missed

    Main Set

    assigned: 3 rounds of
    50 fast 50 easy
    100 fast 100 easy
    200 fast 200 easy

    round 1 went 29, 59, 1:59

    round 2 went 1:58

    round 3 went 1:54

    50 FAST for time
    did 25 SDK 12.5 SDK 12.5 bk
    went 25.0

    50 easy


    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 41 days away


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 77 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 118 days away
    Categories
    Swim Workouts
  2. Another long course Friday

    by , January 22nd, 2010 at 08:08 AM (Mixing it up this year)
    Wanted to just swim easy but did force myself to do a little bit of sprinting.

    5x400@:30R
    #1 Free
    #2 Free kick w/fins & snorkle proper body position
    #3 as 50rt arm, 50lt arm, 50finger drag, 50fist repeated twice
    #4 Free w/paddles & bouy
    #5 Free good pace went 6:31

    500 Free kick w/fins every 3rd 25 fast
    5x100@2:00 Free sprint 30 meter sprints from 15 meter mark in to wall and back out to mark
    300 Free Easy

    Total 3300 meters
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  3. 01-21-10 Folsom

    by , January 21st, 2010 at 11:54 PM (Swim like an Orca, but faster !)
    Sometimes I wish I could stay for the entire workout, these partial workout's are driving me bananas. But I have to squeeze the pool time in somewhere and I'm thankful I have options and they are convenient. The BK flags were gone, perhaps ripped off by the 40-60 mph winds yesterday. Starting to get to know folks, guess they had to see me show up on a regular basis!

    Folsom Marlins Coach Darin on deck

    LCM
    Warm - (700)400FR, 100 snorkel 100 BK, 100BR.
    Main - Broken 1500
    500, 400, 300, 200, 100. des
    100 cool and hit the showers.

    Haven't had much to brag about lately, just your average medium speed on the slow side swimmer, commuter, state worker in IT trying to stay fit and healthy.
    Someday, I just might swim at a higher velocity.
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  4. AEROBIC DAY

    Coach was MIA today... rumor has it he took a spill snowboarding, I hope he is not injured.
    I showed up a little early and knocked out 10x 100 @ 1:30 holding 1:10's on 13SPL. As the masters started getting in, I pulled another 1000 while everyone warmed up. I wanted to do a nice long aerobic set, so took advantage of coach's absence and wrote a quick set on the board. I don't know how well this set was received in the other lanes, but most were out of the pool before we finished.

    Ed and I were joined by Lucas the 15 year old son of another team mate... and he was elected to lead us through our day's mission:

    5x 200 on 2:45
    5x 200 on 2:40
    ez 50
    5x 200 on 2:35
    ez 50
    5x 200 on 2:30
    100 cool down

    I held sub 2:20's on all but the last 2. Lucas looked like he was holding sub 2:05's and did half the set backstroke.... ah to be 15.....
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  5. Thursday's Icing

    by , January 21st, 2010 at 10:20 PM (Swimming, Life, and Other Stuff!)
    I was awakened at 5:25 to the announcement of a 2 hour delay. I love 2 hour delays! They make the work day just about the right length and we never have to make them up!
    Unfortunately our neighboring city Noblesville shut school down for the day soooo.. no Nasti practice tonight
    I ended up swimming solo again in the hot and gelatinous thick La Fitness pool. I was tired so I let myself off easy tonight. Here's the swim:

    *200 Freestyle 3:30 int
    *2 X 100 Freestyle 1:45 int
    *4 X 50 1:00 int
    *100 flutter kick hard-no fins
    *****rest 30 seconds*****
    *200 Backstroke 3:45 int
    *2 X 100 Backstroke 2:00 int
    *4 X 50 Backstroke 1:00 int
    *100 Flutter kick back hard-no fins
    +++++rest 30 seconds++++++
    *200 IM 4:00 int
    *2 X 100 IM 2:00 int
    *4 X 50 IM Roll order rest :15
    *100 Dolphin kick on back w/fins
    ******rest 30 sec******
    *2 X 200 Freestyle 3:30 int
    *2 X 100 Backstroke 2:00 int
    *4 X 50 Free on :55 int
    *EZ reverse 100 IM cool-down
    3,000 scy

    I just noticed Cirque-de-Soliel is in Indy this February! (I think its called Allegra or something like that)
    I am psyched! I've seen Mystere, Delerium, "O", KA, "Love", and one other that I cannot recall the name of. The athletes of Cirque de Soliel are amazingly flexible, strong, and uber talented! I can't wait!
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  6. What to do when you can't make up your mind

    by , January 21st, 2010 at 09:22 PM (Elise's Fitness Fun)
    Auburn is one of those meets where you pay a flat fee instead of paying by the event. I'll be somewhat rested for this meet, but not fully tapered. My big taper meet will be Nationals. Anyway, since it is not my big taper meet, I may try some different stuff. I'm going to sign up for 4 or 5 events a day and just make up my mind when I get there. I doubt I will swim 5 events in one day, but will leave my options open. Most likely, I'll end up just swimming 3 a day.

    Since I'm not looking for super grand performances, I may swim the 500 afterall. This is one of the events I have contemplated for Nationals. I will only do this if I decide not to swim an event I haven't done in 15 years - the 100 fly. I think the last time I did this event was at a meet 15 years ago. Can't remember the last time I did a 100 fly in practice without fins. I tried it today at the end of a practice and it was not pretty, but I made it. If I can go under a 1:10 at Auburn, I might consider swimming it at Nationals. I'll have three months to hopefully train for it and learn how to swim it again.

    One of the kids that paced me simply could not understand why I can go a 32.3 in 50 LCM fly but be worried I can't break a 1:10 in 100 SCY fly. I assured her that I have always died like a dog in my fly and that age has not helped matters one bit. I can remember doing swims in college where the difference between my first 50 and second 50 was 5 seconds. If I was doing this at 18 and in good shape, I'm not sure I want to think about what I would do now.

    So, I'm signing up for the 100 I.M, 50 free, 100 back, and 50 fly on Saturday. For Sunday, I'm signing up for the 500 free, 100 fly, 50 back, 100 free, and 200 back. Fort is wise - no 200 I.M. as the last event on the last day. That could only feel like pure death. Kind of wanted to redeem myself from last year because my asthma was giving me big problems, so I just had to take it very easy on the 200 I.M. Anyway, think I'll skip that.

    Asked the two age-group coaches their opinion on events to enter. Both suggested 50, 100 fly, 100 I.M, 100, 200 free. Both of them insist that I am not a 50 freestyler. Not fast enough turnover and just don't swim it like a sprinter. I'd think about the 200 free, but it is right before the 50 fly, so it is out.

    Speaking of practice, here is what I did today:

    16 x 25 on :30 - Did this as a warm-up - mix of strokes in here

    1 minute rest

    8 x 50 on 1:00 - did all dolphin kick with no fins

    1 minute rest

    4 x 100 on 1:30 - Did free and was able to hold at 1:05 to 1:08 on these.

    1 minute rest

    2 x 200 on 3:00 - Did back with paddles

    1 minute rest

    4 x 100 on 1:45 - did fly kick without board and held each 100 under 1:25

    1 minute rest

    8 x 50 on 1:10 - Did free - held around 30s

    1 minute rest

    16 x 25 on :45 - mixed it up with free, back and fly


    300 easy

    Kick sets on 1:15 no rest between sets and no fins:

    5 x 50 dolphin kick on back (no fins)

    5 x 50 kick on side

    3 x 50 tombstone breast kick

    200 easy

    100 fly pace

    100 easy

    4150 SCY
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  7. The Origins of Drafting

    by , January 21st, 2010 at 06:40 PM (Chicken's Nuggets)
    [ame="http://www.youtube.com/watch?v=rk3S7zz2TiM"]YouTube- NPR Science: Deer Mouse Sperm Cluster To Swim Faster[/ame]

    Updated January 21st, 2010 at 06:42 PM by Chicken of the Sea (wrong link)

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  8. Thursday, Jan. 21

    by , January 21st, 2010 at 06:35 PM (The FAF AFAP Digest)
    So I woke up this morning and every single muscle in both arms was sore from my RA inspired med ball slamming session. Even muscles I didn't know I had ... This, I imagine, caused me to feel like a terd in the water today. I wanted to do Jim Corbeau's nasty aerobic set, but I just didn't feel nasty enough. I did manage a nasty kick set, which then set off cramps in the calves and feet for the rest of the workout. Should have done the kick set at the end of the workout, I guess. I also forgot to bring gatorade or water, which was pretty dense of me and irritating. Anyway, as Stud would say, it went thusly:

    Swim/SCY/Solo:

    Warm up:

    750 various

    10 x 25 twirling shooters @ :30

    Endurance Kick (this time with fins)

    30 x 25 @ :20
    1-10 = dolphin w//board
    11-20 = flutter w/board
    21-30 = dolphin w/board

    Tried to hold them all under 15. Did some 15+ on the last 10. Took 30 seconds rest between each set of 10. Ouch!

    100 EZ

    Aerobic Set:

    3 x 100 @ 2:00, 25 stroke (fly) mod fast + 75 EZ free
    3 x 100 @ 2:00, 50 stroke (back) mod fast + 50 EZ free
    3 x 100 @ 2:00, 75 stroke (evil) mod fast + 25 EZ free
    1 x 100 IM
    50 EZ

    I intended to do more, but I was cramping like crazy and it felt like junk yards. So I desisted and just did a drill set next.

    Drill Set:

    4 x (3 x 50) @ :15-:20 second RI
    #1 = breast pull w/buoy
    #2 = PLD breast
    #3 = alternate PLD breast with regular breast

    After each round, I did 1:00 of vertical evil kick.

    100 EZ

    Total: 3600

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

    Not my most successful workout ever, but at least I got a hard kick set in. I need to hunt for and wear my compression socks tonight. I wish I had had my G2, which I am now drinking again b/c it is gluten and lactose free.

    Then I spent a leisurely afternoon in the salon chair restoring my ginger locks to their fiery color after some anticipated first week fading. I am officiating at a high school meet tomorrow. Wondering if all the swim parents will recognize me. lol

    Tomorrow, I'm planning on gym and yoga. I need a good stretch after yesterday's hard dryland session and today's cramp fest.

    I booked my flight for Atlanta and I have informed Mr. Fort that I likely will be absent on Valentine's Day for the second year in a row.
    Categories
    Swim Workouts
  9. Dryland Thursday

    by , January 21st, 2010 at 05:53 PM (My Passion)
    Today my buddy and I took a break from the stairmill (she had the same experience on Wednesday that I had on Tuesday). So we decided to do a machine that is like an elipse, however it has arm work and it also moves in a stair motion as well as an elipse motion. 45 minutes. Good workout, good cardio, good conversation, and no heat sicknes. Tomorrow is swimming!!
  10. Mixing it up on Thursday

    I had a nice swim this morning with the team. Here’s what we did (scy):

    500 warmup

    4 x 150 (50 Drill + 25 K + 75 build swim), IM order, @ 2:40

    2 x 200 Pull @ 2:50
    4 x 100 @ 1:45, odds IM, evens BK
    3 x 50 FR @ :55, desc.
    3 x 50 FR @ :40
    2 min. rest
    2 x 200 IM @ 3:15 [This interval was originally 3:20, but my lanemates (mostly not IMers) were dubious we could do that. So after some negotiotion with the coach, we all agreed that the first swimmer (me on this part of the set) would go when the 4th swimmer came in. We ended up with a faster interval than the coach had originally given us!]
    4 x 100 FR @ 1:30
    3 x 50 FR @ :55, desc.
    3 x 50 FR @ :40

    4 x 50 K @ 1:00, odds kicking 25 on rt side, 25 on left side; evens stroke [This was actually a set of 8, with the evens IM order, but I got out after the first 4 to do some starts.]

    Starts from the block [It was funny to realize that I’m not doing any BK starts at Sunday’s meet—I probably should have practiced some anyway today while I had the chance. One thing I did practice was going off the block without going into sprint mode—a useful skill for the 500 (and one I often seem to lack).]

    200 warmdown

    That’s was it. Then weights and stretching at the gym, and ballet class tonight.
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  11. Sarasota Y Sharks Masters 5:30 Workout -01/22/10

    by , January 21st, 2010 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Last day prior to our meet. We'll get back to work next week.

    SCY

    WARM UP:
    2 X 150 2:30
    4 X 100 1:30
    4 X 75 1:15
    6 X 50 :50

    6 X 50 kick 1:15

    5 X 100 2:00
    50 stroke/50 free

    10 X 50 1:05
    #3-6-9:fast
    #10:easy

    8 X 25
    odd: build to race finish
    even: blocks, breakout and coast in

    WARM DOWN: 4X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  12. Thursday, 1/21/10

    by , January 21st, 2010 at 01:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    400 swim free
    4x100 kick on back w/5-10 sec. rest
    4 x 50 w/10 sec. rest, max. distance per stroke choice
    (odds free, 13-14 spl; evens back, 15-16 spl)

    swim 2 x 200 on 3:20 free smooth
    swim 6 x 75 free on 1:15: build each 75 to about 85%

    take 30 sec. rest

    swim 2 x 200 back on 3:30 smooth
    swim 6 x 75 back on 1:20: build each 75 to 85%

    kick 4 x 50 w/15 sec. rest, evens fast

    swim down 100 easy

    Total: 3000 yards

    Yoga tonight
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  13. Thu Jan 21th, 2010

    by , January 21st, 2010 at 11:10 AM (Ande's Swimming Blog)
    Thu Jan 21th, 2010

    weighed 219

    [ame="http://www.usms.org/forums/showpost.php?p=204011&postcount=1344"]USMS has ruled on Suits[/ame]


    You can still get a brand new $100 B70 at
    http://www.blueseventy.com/store/us/...0&bestseller=Y

    if you get a nero comp now, I heard B70 is going to offer some sort of discount program for USMS swimmers when they order the new FINA approved NEROTX. Don't have any details yet.


    My next meet is the Austin Grand Prix


    TODAYS SWIM PRACTICE

    scy, main pool
    Whitney coached
    6:30 - 8:15
    swam with Mike & Erin
    beside Tyler, Larry, Max, Brandon, Jon, but
    NO TODD

    dove in 6:35

    wore B70 legs

    Warm Up
    400 easy

    Main Set

    42 x 100 on 2:00
    round 1 10 fast 1 easy
    round 2 10 fast 1 easy
    round 3 9 fast 1 easy
    round 4 9 fast 1 easy
    Whitney wrote everyone's name on the board with a target time to hold, mine was 58
    I dove on rounds 1, 3, & 4

    round 1 fr held 58's & 9's

    round 2 kick fly no board 10's - 13's, went 1:07 on #10

    round 3 fr held 59's - 1:00's

    round 4 fr held 59's - 1:01's, went 57 on last one

    this was a really hard practice, didn't have much left at the end


    2010 MEETS:

    March 4 - 6, 2010
    Austin Grand Prix
    Austin, TX
    Count Down 41 days away


    April 9 -11
    2010 South Central Zone Short Course Championships
    The Woodlands, TX
    Countdown 77 days away

    May 20 - 23, 2010
    2010 USMS Short Course National Championships
    Georgia Tech Aquatic Center
    Atlanta, GA
    Order of Events
    COUNTDOWN 118 days away

    Updated January 21st, 2010 at 12:15 PM by ande

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  14. One that is becoming a favorite for me

    by , January 21st, 2010 at 07:33 AM (Mixing it up this year)
    This is becoming one of my favorite free sets, I had the kids do it last night and they did great.

    10x100@1:45 Free Easy
    15x100 Free w/paddles & bouy as the following:
    5x100@1:35
    4x100@1:30
    3x100@1:25
    2x100@1:20
    1x100@1:15 just missed by 2 seconds here went 1:17
    500 Free kick w/fins alt by 100 easy/moderate
    500 Free easy tried the finis fulcrums on the first 100 just to see how it felt. Could not get a good streamline with those on.

    Total 3500 yards
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  15. Breast Day... 1/20/10

    by , January 20th, 2010 at 09:17 PM (The Labours of SwimStud)
    Well I'm grateful that I've been able to recover from the cold enough that I didn't need to take a break from working out this week.
    I had to re cert in CPR/AED this morning at 8 and just got home at 8:30 so I'm beat.


    I opted to do all my crawl swim and pulls with the snorkel today...it was a new angle on the same old stuff. Here's what I did:
    200 Snorkel Swim
    200 K on back streamline
    200 Pull with snorkel
    4 x 50 of the following for Breast:
    Hip Thrust
    Fast Hands Pull
    2 Kick/1 Pull
    BR Pull/Fly Kick
    Swim on 1:00
    ---
    Then, 2 x 100 BR on 2:15
    200 EZ snorkel
    4 x following:
    50 K sprint 2:00
    50 K mod RI :05
    50 K easy
    It was pretty tough to keep switching gears even though I got rest for the sprints.
    The first 2 sprints I got through in just sub 1:00 the second 2 I went 1:02 or 1:03...


    4 x 100 Swim 1:45 Snorkel
    I tried to descend but set off a bit too fast and went 1:25 and held it for 2 & 3...went 1:20 on #4 though so I worked it on that one.

    4 x 40 EZ no snorkel...DPS
    My best was a 22 stroke 50 10 down 12 back...3 good SDKs off the push.


    Did a nice 45 mins in weight room and felt strong again.. I think Muscle Milk gives me more power return than Endurox...at least it seems that way.

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  16. Chiro-Positive

    by , January 20th, 2010 at 09:07 PM (Swimming, Life, and Other Stuff!)
    Solo swim today at LA Fitness. I had a lane to myself the whole swim but the water was HOT I'd say 88 degrees at least. Here's how the kettle boiled:
    *500 Freestyle warm-up style
    *200 Backstroke
    *200 Kick (half prone, half supine)
    *4 X 50 Backstroke on 1:00 interval
    *15 X 100-Descend :5 each set of 5
    (1:55/1:50/1:45)
    *4 X 25 Fly Sprint on :45
    *3 Times Through: (25 yd. underwater dolphin kick with fins// 25 yd. 4 dolphin kick and 1 pull with kick// 25 yd. 2 right hand pull, 2 left hand pull, 2 both side pull// 25 yd. perfect butterfly)
    *100 Backstroke cool-down
    3,100 scy
    **I was proud of myself for descending the 100's. The water was miserable. By the 4th 100 I was bargaining with myself to bag the 1:45's and do 50's on a minute.
    When the time came I decided I really didn't feel as bad as I thought so I did it....easily. In fact I'd say I felt better getting less rest. My reps remained between 1:25-1:28 on all 15!

    I know it's probably to early to tell but I think my neck/shoulder felt better today. It usually doesn't hurt much swimming. The worst thing is turning my neck when driving. I'm happy to say driving was pain-free today; my shoulders felt open and loose during todays swim as well. I go back Friday for another adjustment. I'm starting to feel really good about this!

    I ran into an old swim parent that I used to starter/referee with tonight at LA Fitness. This fellow used to be morbidly obese. I would constantly worry about this guy having a heart attack or slipping and falling hard on the slick deck. (he moved with a gasping shuffle) Anyway Mr. C has lost over 200 pounds! He now participates in sprint triathlons and is on a mission to whittle down a bit more! He had a gastric bypass but supplements it with a good workout almost every day! I found this transformation to be inspirational. This man has changed almost everything about his life!
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  17. Core-core-core, Wed., Jan. 20

    by , January 20th, 2010 at 05:58 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 1 x 25
    windshield wipers, 2 x 25
    bicycles, 2 x 100
    oblique V ups, 2 x 25
    body rows, 3 x 15
    stacked feet push ups, 2 x 25
    lunge w/twist w/15 lb weight, 2 x 15
    hanging knee up & kick outs, 2 x 25
    elevated hip lifts/pulse ups, 2 x 25
    bent over rear delt fly, 12.5 x 2 x 15
    goblet squats, 60 x 2 x 15
    bench press w/bar, 60 x 2 x 15 (felt easy)
    lying overhead tricep press, 50 x 2 x 15
    box jumps, 2 x 10

    RC:

    scapular wall slides
    external and internal rotators
    prone scapular scrunches
    chops on yoga ball
    seated straight arm dip
    3 position arm extensions

    Med Ball Fun:

    I ventured to the racquetball courts today and ripped off this workout from Rich Abraham's post on the forum:

    [ame="http://www.youtube.com/watch?v=z5XMqW0VPPE&feature=player_embedded"]YouTube- CORE BALL aka Medicine Ball Racquet Ball[/ame]

    I did 20 minutes of it solo today; could definitely have done more, but ran out of time. I would take a 20 second break every once in awhile. I did double arm twisting med ball slams, single arms twisting slams, overhand and underhand slams, chest pass against wall, start plyos -- basically anything you could do with a med ball and 3 walls. It was love at first sight. (Despite breaking a fingernail.) Now, I need a partner to make it wicked fun. SwimShark has volunteered, so I may venture out to the Freedom Center to do this with her one day. Do you recall if there are racquetball courts at Oak Marr, Pete?

    I wish I could do more cardio (didn't have time earlier), but my brood is back from skiiing. I hope to do Jim Corbeau's workout solo tomorrow am. Then I will carry on doing battle with my red tresses.


    2010 Meets:

    VMST David Gregg III Memorial Meet
    Richmond VA
    February 14
    http://www.pvmasters.org/entry/vmst0210.pdf.

    I'm considering doing this VMST meet in Richmond instead of the Tropical Splash. It seems to have a better order of events for me. The 100s at the Splash are all at the crack of dawn and there is no electronic timing at that meet. Chris, if you're reading, is there electronic timing at the VMST meet? Edit: I read the entry form and it appears there is. I am thinking of swimming the 200 back, 100 evil (lol) and 200 free (with a 50 or 100 free split request). Although this could be too ambitious depending on how fast the meet runs.

    Albatross Open
    Bethesda, MD
    March 20
    https://www.clubassistant.com/club/m...1409&smid=1992

    Colonies Zones
    Fairfax, VA
    April 24-25
    http://www.patriotmasters.org/Coloni...2010.Entry.pdf

    USMS Nationals
    Atlanta, GA
    May 20-23
    http://www.usms.org/comp/scnats10/

    Updated January 20th, 2010 at 07:20 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  18. Tuesday 1/19 pm and Wednesday 1/20 am

    Tuesday night I spent about an hour in the gym lifting. Lots of core, legs and shoulders/arms.

    I dragged myself to the pool this am and maybe shouldn't have. I didn't swim much of the workout. I felt like dog pooh.

    Workout was (see PoolRat's blog)

    500 free (did that)
    400 IM drill (skipped)
    300 kick (did that)
    6 x 50 build (did about 4 and was told to jump into the set)

    Main set was
    300 free on 4:00 (or whatever)
    3 x 100 IM on 1:40
    300 pull on 4:00 (or whatever it was)
    6 x 50 fast NON-free on 1:00
    1 min rest
    300 free fast

    I did the 300 pull, missed 2 of the 50s and did the 300 free fast

    8 x 25 ez on :30

    Sad to tally up the yardage and not even hit 2K ... sigh ... oh well I guess it was a recovery day. We all need those too. I'm debating on going tomorrow or sleeping in. I have my trainer tomorrow night.
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  19. Sarasota Y Sharks Masters 5:30 Workout -01/21/10

    by , January 20th, 2010 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY

    WARM UP:
    1 X 200 3:20
    3 X 100 1:40
    1 X 200 3:00
    4 X 75 1:15
    1 X 200 3:00
    6 X 50 :50

    4 X 75 kick 1:45
    4 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 50 easy 1:00
    1 X 100 build to fast 2:00
    1 X 50 easy 1:00
    Four times through.

    1 X 50 easy 1:00
    4 X 25 fast :45
    1 X 50 easy 1:00
    Four times through

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  20. Wednesday, 1/20/10

    by , January 20th, 2010 at 01:35 PM (A comfort swimmer's guide to easy swimming)
    SCY, with Carrie

    500 swim free
    400 IM drill
    300 kick choice
    6x50 on 55 build choice
    (did 2x fly-back-free)

    Do the following set straight through with out any extra rest
    swim 300 free on 4:30, make the interval
    swim 3 x 100 IM on 1:50
    pull 300 free smooth on 4:30
    swim 6 x 50 no free on 1:00 descend 1-3, 4-6
    take 1 minute rest
    swim 300 free FAST

    swim down 100 easy
    --
    Total: 3100 yards

    More running after work. But only 2 miles. Am really tired and sore.

    Updated January 21st, 2010 at 05:27 PM by poolraat

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