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  1. Workout 10/07/17: morning

    by , October 7th, 2017 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 Quarter's Strong

    Broken Mile:
    3 x 100 on 2:00
    4 x 150 on 2:45
    3 x 200 on 3:30
    3 x 50 on 1:00

    50 easy and out (I left early to head out leave peaking in Southern VT and the NW Pioneer Valley of Mass)
    [Masters/Rec/2400 yds/50 min]


    **Woodford, VT**


    **Mount Sugarloaf, Mass**
    Categories
    Swim Workouts
  2. Thur-Fri, Oct 5-6

    by , October 7th, 2017 at 10:39 AM (The FAF AFAP Digest)

    Thursday:


    Did 2600 almost all easy in the pool and was on the treadmill.


    Friday: Swim/SCY @ Pitt

    Warm up:

    400 various
    6 x 50, did them 15m UW each length @ 1:00
    8 x 25 @ :45, did some burst SDKs
    50 EZ

    Main sets:

    8 x 25 sprint @ 1:00 (did 100 pace)
    50 EZ

    4 rounds:
    1 x 50 kick AFAP @ 1:30
    1 x 50 EZ @ 1:30
    -- I couldn't do this set even 100% healthy and in shape ... not enough rest
    -- so I did the kicks 100ish pace
    -- 3 = 35s (back kick), 1 w/fins = 24

    8 x 25 sprint @ :50 (did 100 pace)
    50 EZ

    2 x (50 AFAP kick + 50 EZ @ 1:30
    -- cruised all 4 50s, really needed a break

    8 x 25 sprint @ :40 (did 5 @ 100 pace and cruised 3, getting tired)
    50 EZ

    2 x (50 AFAP kick + 50 EZ) @ 1:30
    -- did 1 fast flutter kick with fins (26) and cruised the last 3

    4 x 25 sprint @ :30
    -- did this as a broken IM @ 100 pace
    50 EZ

    1 x 50 AFAP kick - no, was toast
    100 EZ

    Total: 2700


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


    Well, that was a beat down of a sprint conditioning workout ... at least for me! That middle set of 4 rounds of fast kicking really zapped me. But I think 35s are decent times for a 50 kick right now. I swam the 8 x 25 set right after pretty well, but then I was dead the rest of the workout and muddled through. Still, on the whole, my 100 pace times were the fastest they've been since I got back in the pool. Coach Bill said he thinks I'm improving every workout.
    Categories
    Swim Workouts