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  1. Wednesday 6/26/19

    AM LCM w/ BASH @ Main Pool
    PM LCM @ Main Pool "BASH Last Chance Meet"

    AM Swim:

    5x100 w/ SNKL
    1 @ 2:20 FR kick H.A.S.
    1 @ 2:10 75 FR kick H.A.S./25 swim
    1 @ 2:00 50 FR kick H.A.S./50 swim
    1 @ 1:50 25 FR kick H.A.S./75 swim
    1 @ 1:40 swim
    5x50 @ :10 rest w/ SNKL
    1 - FR kick H.A.S.
    1 - 12.5 swim/37.5 FR kick H.A.S.
    1 - 25 swim/25 FR kick H.A.S.
    1 - 37.5 swim/12.5 FR kick H.A.S.
    1 - swim

    7x150 @ 2:40 50 FR swim/50 STRK kick/50 FR swim w/ SNKL
    #1/4 - STRK = FL H.A.S.
    #2/5 - STRK = BK S-line (moved SNKL to side)
    #3/6 - STRK = BR H.A.S.
    #7 - STRK = FR H.A.S.

    4x
    2x50 @ :55 12.5 FAST UW kick/12.5 SMOOTH swim w/ fins
    2x100 @ 1:25 STRONG FR kick w/ fins + BD

    3x300 @ 4:30 D1-3 (4:02, 3:54, 3:48)
    100 EZ

    Total: 4000

    PM Swim:

    400 swim w/ SNKL
    6x50 @ :10 rest
    2 - kick w/ BD
    2 - drill
    2 - 25 BUF/25 EZ

    25 DIVE FAST/75 EZ

    50 FR - 27.51 - Great opening 25-30 meters, but when the pool depth goes to 3.5 feet, I could feel the difference!

    300 EZ

    100 FL - 1:06.20 - Felt smooth and strong for about 80 meters. Faded some down the home stretch but considering my training and the fact I practiced this morning, it wasn't all that surprising. Underwaters felt good.

    200 EZ

    Total: 1450
  2. Wednesday 6/26 - Back in the shark tank pool

    by , June 26th, 2019 at 10:17 AM (Middle Aged Distance)
    I went back to the basement pool again today - I swear at any time it feels like those metal walls will open up and sharks will come swimming out! I managed to keep it together for about 3k yards today. Note, I haven't been wearing fins for about a week because for some reason a set last week rubbed the top of my foot raw. Feel free to use fins on the kick and drop the interval.

    W/U (2000):

    20x100

    4 - sw @ 1:30
    4 - kick @ 2:00
    4 - IM @ 1:40 - odd sw, even drill
    4 - pull @ 1:25
    4 - sw @ 1:20 - 2 w/ pads, 2 swim no equipment

    Main (1000):

    200 FAST @ 2:20
    2x100 k/sc/dr/sw @ 2:00
    150 FAST @ 1:50
    2x75 k/sc/dr @ 1:30
    100 FAST @ 1:20
    2x50 k/sc @ 1:00
    50 FAST @ :50
    2x25 k @ :30

    100 easy

    Total: 3100
    Categories
    Swim Workouts