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  1. 4|24|15 LCM

    500 warmup of drills
    about 300 of video corrective stuff for breakout bad habits
    2 x 50 fr on 1:00, fins 0:30 each
    8 x 50 fr on 1:00, fins, fast UW and 4 strokes, the rest ez
    20 tripod DFS starts
    500 drill, fins
    10 x 25.6 fr on 1:00, hypoxic
    20 x 12.8 SDK on sides
    100 flutter kick
    Categories
    Uncategorized
  2. Workout 04/24/15: noon

    by , April 24th, 2015 at 02:22 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning to stretch out a bit ...

    200 free/200 back/200 IM drill
    4 x 50 kick into 50 drill
    4 x 25 burst and cruise into 25 ez
    25 sprint into 175 loosen
    (Solo/Rec/1400 yds/30 min)
    --------------------------------

    Our meet is up to 26 entries as of this afternoon, and I anticipate a handful of same-day folks to get over the 30 mark. Workers from the Marauders are in place and the facility is all set to open early so that we can be ready for warmups right at 9am. If you are in southern Vermont and want to compete, stop on by!
    Categories
    Swim Workouts
  3. This was a really tough one today

    by , April 24th, 2015 at 07:28 AM (Mixing it up this year)
    We swam the entire workout on a 1:40 per 100 interval, which for me is challenging. Especially for warmup. The entire workout was with paddles and bouy, my favorite toys!

    8x100@1:40 free
    8x50@:50 free
    8x25@:25 free
    1 min rest

    100@1:40 free
    150@2:30 free
    200@3:20 free
    50 free drill
    1 min rest

    100@1:40 free
    150@2:30 free
    200@3:20 free
    50 free drill
    1 min rest

    200@3:20 free
    150@2:30 free
    100@1:40 free
    50 free drill
    1 min rest

    200@3:20 free
    150@2:30 free
    100@1:40 free
    50 free drill

    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts