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  1. Sarasota Y Sharks Masters 5:30 Workout - 7/20/09 -LCM

    by , July 17th, 2009 at 03:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    6 x 200 4:30
    100 swim/100 kick
    4 X 100 IM or stroke 2:15

    9 X 100 Free
    3 on 1:50
    3 on 1:40
    3 on 1:30

    1 X 100 easy

    1 X 50 Blocks, at race pace
    1 X 50 easy
    1 X 50 blocks at race pace
    1 X 50 easy

    8 X 25
    odd: Blocks, sprint 20
    even: Build to race finish

    1 X 400 Free or...1 X 300 IM
    Fins optional

    WARM DOWN: 4 X 50 easy 1:00

    3600M
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 Workout - 7/18/09 -LCM

    by , July 17th, 2009 at 03:43 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    8 X 50 1:00
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 -

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

    8 X 100 IM 2:00

    2 X 50 Blocks, at race pace.
    1 X 100 easy

    1 X 600
    Paddles & fins

    WARM DOWN: 4 X 50 easy 1:00

    3900M
    Categories
    Swim Workouts
  3. The Fat Man is still swimming

    by , July 17th, 2009 at 01:36 PM (Fat Man back in the Pool)
    But over the last couple of months it has been hit or miss. A lot of travel as the company does some retrenching and I am running compliance checks before we turn stuff over. Scouts have had their time too. Swine flu cancelled two of my events on the day before they started, so it had been a bit of rescheduling. Other issues include the high school graduation of the daughter and subsequent family trip to NYC, College tours, Church Meetings, and the occasional bad weather that shuts down our pools and you end up with not many workouts done since the last post.

    Been lurking on some of the threads and watched the one on "masters swimmers behaving like triatheletes"

    Thinking about that, I wonder how many folks are like in the USMS program. We have been there and done that as youth with various degrees of success and have competed on a masters level for a while. For me it was age group 11-18, a year in college, and the first round of Masters from 28 to 34 competing on a zone level competitively but not a top 10er ever.

    But now as I approach 51 and have only been back in the water on a semi-regular basis with a team that practices T TH and Saturday evenings for an hour. They do have more opportunities an am group and the self described desperate housewives that swim at noon, but I don't need to be up at 4:30 ever again.

    I am not sure I have much of a desire to compete. I know I have no desire or need ever to swim backstroke. I do enjoy the work outs and the camaraderie of the team and I am content with that. I may decide to swim in a meet later when I feel that beer mountain has been sufficiently reduced, but if I don't thats ok too.

    I have logged workouts as notes on my Facebook and it is interesting to see the commentary from my non-swimmer friends.

    Last night -
    Aquatic Center 50 M LCM
    Work out starts at 6:15. No time to get that last minute email out around 5 - 5:15 or you get stuck in traffic

    400 Swim - Did 300 with traffic
    10 x 50 Kick even free, odd choice
    8 x 100 Swim even free, odd choice
    3 x 200 Pull (Swam 200 BR, 100 Br, 100 Br)
    100 warm down.

    We are not a large yardage bunch. It can get intense with intervals, and not knowing what comes next.

    But the fat man will keep putting one hand in front of the other and dragging himself through the pool.
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  4. Recovery Day

    by , July 17th, 2009 at 12:02 PM (A comfort swimmer's guide to easy swimming)
    7/17/09

    Easy swim today, will be a little more intense tomorrow.

    SCM, with Carrie

    100 swim free

    200 IM drill

    300 swim alt. 100 free/50 choice

    400 pull breathe 3/5 by 50
    (I surprised myself by making the 5's all the way through, might have cheated a little by breathing going into the turns though)

    swim 5 x 100 IM on 2:00: make the interval
    (kept these around 1:50)

    400 reverse IM alt. kick/swim by 25
    (went easy and just cruised it)

    kick 6 x 50 with zoomers on 1:00 (make the interval)
    (was coming in around 48-50)

    swim 12 x 25 on :35
    (one of each, 3x around) nice and smooth
    --

    Total: 2500 meters
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  5. 7/16 LCM 5:30am Fast Friday 200's... um, er, well...

    by , July 17th, 2009 at 08:46 AM (FREEDom)
    4/28 SCY Well, the goal when I thought this up was to swim fast, around some 200s and broken 200s, combining some ideas from Ande and Rickmile recent workouts. But it did not work out that way... just too tired right now, swam last night and still feeling that, and loss of motivation, since no one else on my team was there. If anyone else some excuses, let me know, so I can add them my list. So when no one is watching, and I'm not feeling so good, I change the plans.

    Swam solo. Water temp was great! Right at 80F according to my thermometer. They ran the aerators all night, and still had them on during my swim.

    Warm up [1200/1200]
    600 choice
    4 x 150 :20 sec rest -- drill, kick, swim

    Set 1 [1100/2300]
    Got this set from Ande. Strong swims were not so strong. Held around 2:40 on these.
    5 x 200 on 3:10
    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic
    #4 150 aerobic / 50 strong
    #5 200 strong
    100 easy

    Set 2 [400/2700]
    2 x
    2 x 50 kick on 1:15
    1 x 100 kick on 2:30

    Here is what I planned... I borrowed this set from my friend Rickmile. Seemed like a good idea, but I was not going to get much out of it his morning. I'll put this back in the hopper, and try it again in a week or so when I feel better.

    Set 3 [600/3300]
    3 x 200 on 6:00, broken :10 sec rest by 50

    Here is what did:
    1 x 600 on 9:00 pull - paddles, pb, and snorkel - just needed to stretch it out, aerobic swimming
    1 x 600 on 9:00 pull - paddles, pb, dropped the snorkel.
    I like the snorkel. When my stroke feels out of wack like it did today, it helps me get back in sync. I usually do some swimming with it, then some without it, so I reinforce the smoothness, balance and symmetry I can get with the snorkel with my normal swimming. Now I have the perfect stroke! If you overlook the straight arms, dropped elbows, cross overs, 2 beat scissor kick, superman turns...

    Warm down [300/3600]
    300 easy
    Categories
    Swim Workouts
  6. Thursday's Swim

    by , July 16th, 2009 at 11:08 PM (Swimming, Life, and Other Stuff!)
    Tonight was a Forest Park, Nasti night!
    The pool was extremely crowded and our lanes (4 ) have been packed!
    We did an all freestyle workout tonight. It sounds boring but it really passed by fast. Being on a great master's team with entertaining lane mates makes this a reality.
    Here we go:

    *200 free ez shake out swim
    *200 flutter kick on front
    *2 X 100 (breast/back)
    *"Super Pyramid" 50-100-50-150-50-200-50-250-50-300-50-250-50
    -200-50-150-50-100-50! I'm not sure what interval we did, probably 1 minute per 50.
    I did a bit more w/the 2nd group:
    *200 Free on 3:45--2 X 50 on 1:00
    *200 Free on 3:40--4 X 50 on 1:00
    I'm Out! 3,500 LCM I wish!
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  7. Recovery Thursday

    by , July 16th, 2009 at 09:41 PM (Swim like an Orca, but faster !)
    Western Slope Aquatics- Solo / BYO w/o
    Open Swim 1:00-2:00 PM

    Recovery Swim
    Warm 100
    1400 - Various hypoxic, kicking drills,
    Free & Backstroke drills, snorkel work.
    Cool Down 100

    1600 SCY

    Gym - Did everything that didnt involve putting a load on my spine. All lower and pull down type work. 45 minutes


    Threw my back out on Tuesday's Gym session, got carried away on the Squat machine. Its designed for people with back injury's. Instead of doing 100/120/130 I did 260/280/300. Really dont know what I was thinking...
    Passed up Wednesdays Masters.
    I have a cyst on my disk at L4-L5 spinal lumbar region, abuting a exting nerve. It normally doesn't bother me too much...Swimming has been a blessing with pain management and core muscle strenthening which stabilizes the lower back region which equals less pain and more mobility.
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  8. 7/16 SCY 6:30pm

    by , July 16th, 2009 at 09:31 PM (FREEDom)
    Regular masters workout at NTY.
    Swam with Lisa W and Mike, next to Matt, Joe, DJ, Ethan, Dave, Liz, and Tim.
    Coach Beth on deck. Water was decent.

    Warm up
    400 300 200 100
    Swam about half. Spent time loosening my jaw.

    2 x 300 on 3:45 pull paddles + PB. Assigned 4:00, but Lisa wanted to cut the interval.

    8 x 75 on 1:10 build
    200 easy

    16 x 25 on :30 IM order. Swam fly rather than that stroke that shall not be named in this blog.

    6 x 100 on 1:30 desc 1>3, 4>6. Descended down to 1:02s.

    8 x 50 on :50 alt free/non-free (back for me)

    10 x 25 on :35 kick , no fins
    10 x 25 on :30, choice. Talked everyone into swimming fly.

    Warm Down
    200 easy
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 Workout - 7/17/09 - LCM

    by , July 16th, 2009 at 05:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    3 X 100 Free 2:00
    3 X 100 IM 2:15
    2 X 150 Free 3:00
    4 X 150 Free/stroke/free by 50 3:15

    8 X 50 Kick 1:20

    1 X 100 easy
    1 X 50 Blocks at 100%
    1 X 50 easy

    RACE PACE SET
    3 X 200 Broken 6:00
    Choice
    Broken :10 at each 50

    8 X 25
    odd: Blocks, sprint 20
    even: Build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    3100M
    Categories
    Swim Workouts
  10. Thursday, July 16

    by , July 16th, 2009 at 03:20 PM (The FAF AFAP Digest)
    1000 easy
    1000 errands (still time to sprinkle flax seeds on the salad though )

    Mom is arriving tonight. Mr. Fort is still out of town. Just found out that Mini Mono Fort is swimming at Sr. Champs tomorrow (after avoiding LC all summer). Yikes, it will be a busy weekend! Sr. and Jr. Champs tomorrow and our last summer league A meet and Junior Champs on Saturday. I'm only swimming the 100 back on Saturday, as I wasn't entirely sure I'd get there from the summer league meet in time for the 50 free (and I technically have Sr. Champs cuts in that).

    Tech suits will be in full force, as an article in today's Washington Post noted: http://reachforthewall.com/2009/07/1.../?hpid=artslot. Mini Fort also said there were tons of B70s & LZRs at the All Star Relays yesterday, which is a bit of a departure from what I recall several years ago.

    Got a piece of advice from Coach Chris for the 100 fly: breathe 2 up, 1 down the 3rd 25. I have no goals for this event other than to not DQ and to not replicate last years 8 second split differential. But since I don't train for this event, it's always an adventure.

    Glad I'm swimming at U of Md this weekend. GMU is closed for an underwater hockey tournament and I don't fancy braving the public pools again this weekend. My wrist is still sore, but much better.

    Updated July 16th, 2009 at 04:49 PM by The Fortress

    Categories
    Swim Workouts
  11. Day 19

    Well didn't feel like a total whale in the water today.....

    5x100 FR R:30
    3x100 FR Pull R:30
    2x100 FR R:30 w/fins
    3x100 FR R:30 w/fins and paddles
    1x100 FL/FR - BR/FR w/pos drive fins
    1x100 FL/FR - Easy w/fins

    1500 LCM outside solo
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  12. Taper starts tomorrow...

    by , July 16th, 2009 at 11:44 AM (A comfort swimmer's guide to easy swimming)
    Thursday 7/16/09

    Long Course Nationals is 3 weeks away now.

    SCM, Solo

    300 swim free
    pull 2 x 150 (#1 free, #2 back) w/10 sec. rest
    (both of these were 10-15 sec slower that I usually do. ?)
    swim 2 x 100 IM (#2 reverse IM) on 2:10
    (these weren't bad, around 1:47-50. I'm finding that all the 1-arm fly I've been doing has made full stroke fly a little easier to swim.)
    4 x 50 on 1 drill/build choice
    (did 2 back and 2 free)

    2x around (round 1 free, round 2 back):
    {
    4 x 25 on 45: #1 fast/easy by 12.5; #2 easy/fast by 25;
    #3 build; #4 all FAST
    (fast free was around 16, fast back around 18)
    swim 4 x 50 on 1:05 descend 1-4 to fast
    (fast free was around 37, fast back around 42)
    swim 3 x 100 easy on 2:15
    1 min. rest
    }

    swim down 12 x 25 choice on 35, nice and easy

    --
    Total: 2500 meters
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  13. Thu Jul 16th, 2009 2 DAYS TIL ZONES

    by , July 16th, 2009 at 11:24 AM (Ande's Swimming Blog)
    Thu Jul 16th, 2009

    Got a new B70 Nero Comp yesterday
    can't wait to try it out

    Zone's Events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with doug, andrew, tyler, larry, mary, ed, andrew,
    dove in 6:15ish
    WATER 83ish, Jack brought a kitchen thermometer


    Warmup
    missed it

    MAIN SET

    5 x 200 free ON 3:10
    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic
    #4 150 areobic / 50 strong
    #5 200 strong

    100 easy

    #1 50 strong / 150 aerobic
    #2 50 aerobic / 50 strong / 100 aerobic
    #3 100 aerobic / 50 strong / 50 aerobic

    then moved over to the Taper Lane

    4 x 100 on about 4:00
    done 25 fast from a dive 75 easy

    100 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    2 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR
    Categories
    Swim Workouts
  14. Thursday 7/16 - Can you say 400!

    by , July 16th, 2009 at 07:48 AM (Mixing it up this year)
    Today the theme of workout was 400. No clock needed as this was a stroke work day with lots of fins and drills. I am so beat up but I don't want to start taper just yet.

    400 Free
    400 IM not terribly fast 7:57
    400 IM as fly drill, back pull, breast kick, free swim
    400 IM kick w/fins but do fly in place of breast
    400 Free kick w/fins every 3rd 50 SPRINT
    400 Fly skull drill w/fins
    400 Back underwater recover w/fins
    400 Breast pull w/fins get the fly into breast
    400 Free as 50 swim/50 drill choice

    Total 3600 meters
    Categories
    Uncategorized
  15. Wednesday, July 15

    by , July 15th, 2009 at 10:03 PM (The FAF AFAP Digest)
    AM Weights/Drylands:

    Quickie weight session while my youngest was swimming.

    bench press, 50 x 3 x 10
    seated narrow grip row, 60 or 70 x 2 x 10
    alternating hammers, 15 x 2 x 30
    total ab machine, 80 x 2 x 15
    crunches w/med ball, 2 x 25
    windshield wipers, 2 x 20
    seated straight arm dips, 45 x 2 x 25
    external and internal rotators, 10 x 2 x 15, each arm
    prone scapular scrunches, 2 x 25

    10 minutes of stretching

    The explosive lifting at much lighter weights seemed easy. I'm done with leg weights, as Q suggests. Think I'll lift a couple times, lightly, next week. I've never tapered weights before. I also haven't lifted weights the week before a meet in about a year. Nor have I only rested one day. I guess I'll see how that works out this weekend ...

    PM Swim/SCY/Solo:

    Warm up:

    750 variety swim, kick, drill

    Aerobic Set:

    8 x 100 @ 1:50
    odds backstroke kick
    evens backstroke

    Speed work:

    3 x (50 AFAP backstroke + 200 EZ)

    5 x (25 easy speed fly + 25 EZ)

    50 EZ

    3 x (25 AFAP free + 50 EZ)

    100 C/D

    Total: 2950

    ART

    Went for an ART session right after swimming. As usual, I had an irritated left dorsal scapular nerve. My doc decorated me in pink, blue and black kinesio tape and sent me off to the movies that way. Took my little one to Harry Potter. Now she's a bit scared and having trouble falling asleep -- bad mommy! Still wants me to keep reading Books 6 & 7 though, of course.

    Updated July 15th, 2009 at 10:14 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , ART
  16. 50k this week?

    alright, its wednesday and i've logged close to 32,000 meters so far this week with 3 days left and no races this weekend. 50k seems like an easy goal for the week and i plan to take it a little easy the latter part of next week in preparation for the 10 mile kingdom swim on the 25th.

    i swam the 2 mile national championship at canandaigua last weekend..... i will reserve my comments on this event until the results are finalized. it was a fun swim with lots of wind and waves, but some of the times posted in my age group seem a bit unreal... to say the least.

    a few favorite sets this week were:
    16x100 scm
    4 on 1:30
    4 on 1:25
    4 on 1:20
    4 on 1:15
    did this with coach dan and the morning crew...the 1:15's broke me


    6x200 scm
    2 on 3:30 went 2:36, 2:35
    4 on 5:00 all out (descended 2:31 - 2:26)
    with PM masters

    8x200 lcm
    50 on 1:00 build from a dive
    100 on 1:20
    50 on 1:10 easy
    with the tri-gals... (1:20 lcm is a bitch!)

    4x2000 build on 27 minutes (in lake A)
    with willie and steve

    the blueberries are starting to pop.... it won't be long now!
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  17. Wednesday's Swim/Spa

    by , July 15th, 2009 at 06:45 PM (Swimming, Life, and Other Stuff!)
    When you're tired you need to take care of yourself. Here's what I did today!

    Swim Solo @ Carmel Aquatic Center-scm
    *500 Warm-up Swim
    *20 X 100 in sets of 4, NO extra rest inbetween the sets. 1st 4 on 2:00 int, 2nd on 1:55, 3rd on 1:50, 4th on 1:45! I gave myself a 90 second break before the last 4, sort ofa reward! Last set on the 1:40 interval! I tried to swim these very relaxed and stretched out. It felt pretty good.
    *Cool-down-500 swim alternating kick, pull, and swim. I did all freestyle.
    3,000 scm

    Next I grabbed a quick Subway sandwich; it really hit the spot.

    A massage was next on my list. I had a great 30 upper body massage. I went ahead and paid for 4, three before nats and one afterwards! Sweet!

    Since I was into self-indulgance today I decided to get a pedicure! My flippers are looking good now!

    Now that I'm finished blogging I should try and find something constructive to do.
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  18. Wed Jul 15th, 2009 zones in 3 days

    by , July 15th, 2009 at 03:16 PM (Ande's Swimming Blog)
    Wed Jul 15th, 2009

    tyler brought his camera to practice and took a few photos

    here's the events I entered at Zones

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR


    TODAYS SWIM PRACTICE

    LCM
    6:00 - 7:30
    Whitney Coached
    Garrison pool
    swam with tyler, larry, mike, mary, ed, andrew, brad,
    beside nate, ned, matt,
    dove in around 6:15is
    WATER 85ish


    Warmup
    missed it

    Main Set:

    20 x 100 on 1:40
    1 - 4 free swim aerobic
    #5 strong swim any stroke
    6 - 9 free pull aerobic
    #10 strong kick
    then Repeat 1 - 10 again
    I missed the first one or 2
    warmed up on the first round then picked things up a little on the 2nd, but I couldn't see the pace clock so had no clue when to leave or when I came in

    then I did
    3 x 100 fr with 10 sec rest
    hold 1500 pace
    whitney timed went 1:08, 1:11, 1:09
    just wore my training suit & no cap

    100 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form

    Who's coming

    3 Days away

    Entered the following events

    Saturday
    1500 fr
    50 fl
    100 fr
    50 bk
    200 IM

    Sunday
    400 IM
    50 Br
    200 FR
    100 BK
    50 FR

    Whitney sent us an email of this weeks work outs

    Week 1: July 13 - 17

    Mon 7/13
    Warm-up
    3 x 300 rest :20(100 free/50 drill/50 swim-no free/100 free)

    Main Set
    4 x 250(200 free/50 fly) descend 1-4 @ 3:45-5:50
    4 x 200(150 free/50 back) desc 1-4 @ 3:00-4:40
    4 x 150(100 free/50 breast) desc 1-4 @ 2:15-3:30
    4 x 100 free desc 1-4 @ 1:30-2:20
    4 x 50 best desc 1-4 @ 1:00-1:30
    100 easy
    3 x 300 rest :20
    fins: 100 kick/100 IM swim/100 kick
    or pull: free with 36 or less total breaths
    4900

    Tues 7/14
    Warm-up
    150 free swim
    50 kick on back or side
    100 pull with 10 or less breaths
    above x 4
    Main Set
    10 x 300 @ 4:30-6:45
    #1 70 %
    #2 80 %
    #3 90 %
    #4 6 x 50 (hard interval) @ :35-1:15
    #5 recovery with fins(100kick/100 drag fingertips/100 DPS)
    above x 2
    (one 300 per round can be pull)

    400 IM(8 strokes FAST off each wall-easy between)
    100 easy
    4,700

    Wed. 7/15
    Warm-up
    800(300 free/100 IM) x2

    Main Set
    20 x 100 @ 1:30-2:30
    1-4 free swim aerobic
    #5 strong swim any stroke
    6-9 free pull aerobic
    #10 strong kick
    above x 2

    10 x 150 with fins @ 2:15-3:20
    odd: 100 kick/50 free with 3 breaths
    even: 100 IM/50 kick
    100 easy
    4,400

    Thurs. 7/16
    Warm-up
    200 free swim
    50 Rarm
    50 Larm
    50 RS kick
    50 LS kick
    200 free pull b/e 3rd

    Main Set
    5 x 200 free @ 3:00-4:40
    #1 50 strong/150 aerobic
    #2 50 aerobic/5o strong/100 aerobic
    #3 100 aerobic/50 strong/50 aerobic
    #4 150 areobic/50 strong
    #5 200 strong
    100 easy after each round
    above again but pull free

    16 x 50 with fins @ 1:00-1:30(breast is with a dolphin kick)
    4 with each stroke
    #1 kick
    #2 drill
    #3 perfect technique
    $3 strong

    5 x 100 free interval descends by :05 with each one
    example:
    1:30/1:25/1:20/1:15/1:10
    100 easy
    4,200

    Friday 7/17
    Warm-up
    150 free/50 fly kick on back
    150 free/50 back kick
    150 free/50 breast kick on back
    150 free/50 free kick on side
    above x 2 but pull the 150's and use your buoy as a board on the 50's
    if not done; stop after 30 minutes-we will do the main set as a group

    Main set 22 x 100
    9 x 100 @ 2:10 at 85-90% effort
    #10 100 % FAST
    100 easy
    9 x 100 trying to be within :04 of #10 @ 2:20
    #21 FASTER than #10
    100 easy
    3,800
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  19. Sarasota Y Sharks Masters 5:30 Workout - 7/16/09 - LCM

    by , July 15th, 2009 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LC Nationals start 3 weeks from today.

    LCM

    WARM UP:
    4 X 100 2:00
    2 X 150 3:00
    4 X 100 1:45
    2 X 150 2:45

    6 X 100 Free 2:00
    Swim all at 85/90%; #6 at 100%

    1 X 100 swim down

    4 X 100 Kick 2:30

    6 X 50 1:20
    Stroke
    Swim all at 85/90%
    IM'ers: 2 of each.

    1 X 100 swim down

    8 X 25
    odd: Blocks, sprint 20M
    even: Build to race finish.
    For 50M, swim half way and back.

    WARM DOWN: 4 X 50 easy 1:00

    3300M

    Updated July 16th, 2009 at 05:46 PM by RickMile

    Categories
    Swim Workouts
  20. Another day in paradise

    by , July 15th, 2009 at 12:53 PM (A comfort swimmer's guide to easy swimming)
    The early morning swims have been awesome this week. The air is cool and crisp, the sky is clear and the sun is peeking over the Ruby Mountains as I begin my workout. Life is good.


    SCM, Solo

    400 swim free
    200 IM drill
    200 kick choice
    (rev IMO, no board on back & fly)
    100 backstroke

    swim 12 x 100 on 1:55 in sets of 3:
    #1 smooth free (went 1:34-35)
    #2 faster than #1 (went 1:27-28)
    #3 IM, make the interval (went 1:44-45)

    pull 4 x 50 free on :50, make the interval
    (ave. :44)
    pull 4 x 50 free on 1:00, faster average than the first 4
    (ave. :41)

    50 easy

    swim 25 easy free,
    did 1 backstroke start from blocks (got a calf cramp, stretched it out)
    swim 25 back from blocks AFAP
    swim 25 easy free
    swim 25 free off the blocks AFAP
    (didn't get a time on the back, was under 15 on the free)

    100 swim down

    Total: 2800 meters
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