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  1. Workout 01/24/13: OHS

    by , January 24th, 2013 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Cold weather continues, so I was able to take advantage of two factors today: the occupancy in the lanes was sparse and GregJS was available to observe my attempt for the One Hour Swim. With a goal of 4300yds, I pushed off and did ...

    0500 5:59.25
    1000 6:22:66
    1500 6:31:67
    2000 7:06.00 (water break)
    2500 6:30.69
    3000 6:32.12
    3500 6:58.38 (water break)
    4000 6:35:62
    4500 6:31.94
    4565 0:51.57

    I felt good in the water, and was able to reign in the last third by really focusing on EVF and consistent body roll in route to a regular SPL. This is almost 300 yards more than last year! I kept an eye on Greg as well, and he expanded on his tally from last year as well, so all in all a great contribution from the Bennington Monument Masters to Team New England Masters total for the national championship!

    In other news, I also volunteered some time today to help with the age group team in town. I was able to get in an additional 1600 (so total of 6165yds on the day) as I helped to reinforce proper streamlining skills off every wall, and also long-axis body rotation. It is fun to work with the kids, and they again paid attention to me as I helped to be a for fast swimming with less effort.
  2. Week 16 - Thursday weights

    by , January 24th, 2013 at 10:09 PM (After a long rest)
    I managed to again leave the conference so I could get back to the gym. I did 5 circuits in 30 mins and then did a short swim. Tomorrow I have an earlier than usual start at the conference so will have to do a very short workout.


    5 x (12 reps, bench, inclined bench, military press, lat pull downs internal and external hands, seated row, back incline)

    400 free
    4x100 kick
    8x50 pull(just bouy)
    8x50 free/back
    400 free

    I felt good tonight.
    Swim Workouts
  3. Thursday 1/24/13

    Thursday 1/24

    AM Crossfit and PM SCY


    Strength W.O.D.:
    practicing back squat to find a comfortable weight for the W.O.D. (I settled on 135 lbs)


    even minutes: 20 sit ups (I did mine on the incline "machine" with a 5 lb weight behind my head)
    odd minutes: 5 back squat @ 135 lbs

    PM swim:

    500 swim (3 fly kicks on back off each wall)
    1 @ 1:40 k/sw/dr/bld
    1 @ 1:20 DPS w/ FAST turns/breakouts

    3x150 @ 2:00 STRK/FR/STRK by 50 D1-3
    5x100 @ 1:10
    2 @ RED
    1 @ AE
    2 @ BLUE
    6x50 @ :40
    1 AE
    1 FAST

    2x50 @ :45 FAST
    1x150 @ 2:00 FAST
    2x100 @ 1:45 EZ

    100 EZ

    Total: 5000
    Swim Workouts
  4. Thursday, January 24, 2013

    by , January 24th, 2013 at 08:28 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 64, pool at 78, 100% water clarity.
    Sunny sky with humidity at 65%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    1000 FR as;
    2(250 K, 250 S/snorkel) build 250 100-100-50

    *Set 2*
    1000 BR as;
    2(250 K, 250 S/snorkel) build 250 100-100-50

    *Set 3*
    1000 Fly as;
    2(250 K, 300 DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST)

    *Set 4*
    4(4x12.5 AFAP on :30 RI, 1:00 Rest)
    a round each of FR, BR, FLY, FR

    Warm Down
    300 FR DPS ABPT

    This morning on the way to school my daughter became pale and was holding her stomach, so I dropped off her homework to one of the teachers directing arrival traffic, then headed towards our doctors office, and returned home to take care of her stomach virus. I was able to swim an early afternoon session as my wife came home for lunch to be with our daughter.
    Swim Workouts
  5. EZ day, recovery...

    by , January 24th, 2013 at 06:44 PM (Alex's swim journal)
    feel like I've turned the corner on the cold. I felt so good in fact I was planning to do some drylands after my swim, but I forgot my gym shoes ("zer iz no such sing az an accident..." I can hear Dr. Freud saying in an outrageous movie-German accent). My freudian slip means I got to skip another day of drylands... less torture, more rest when recovering from a cold, it's all good. The swim was the EZ day I should have taken yesterday, except that there is still nothing EZ about any of the "other" strokes for me. I had originally planned on doing a descending ladder for yards 2-3000 (400 IM, 300 IM, 200 IM, 100 IM), because I have unresolved masochistic tendencies, but I got to yard 2000 and decided that was good enough for the day. Scotty was not there to share my pain, so I feel like my times were a lot slower, but I've been swimming everyday without a break for 24 days and have only had 4 days completely off of swimming since Thanksgiving. I might take tomorrow completely off and then hit the reset button for a long workout Saturday. Here's what I did today:

    400 swim (fr, bk, br)
    2 x 200 IM kick drills
    2 x 100 IM kick drills
    16 x 25 on :45 (400 IM order)
    1:30 rest
    200 IM (3:29)
    2:30 rest
    16 x 25 on :45 (400 IM order)
  6. Thursday, Jan. 24

    by , January 24th, 2013 at 05:41 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise
    100 EZ

    2 x (25 AFAP back from blocks + 75 EZ)
    50 EZ

    1 x 100 AFAP fly w/fins, :54
    200 EZ

    1 x 100 AFAP IM w/fins, :55
    200 EZ

    5 x 50 DPS free w/agility paddles @ 1:00
    50 EZ

    mini LP set:
    6 x 50 BA kick w/fins @ 2:00
    -- meant to do them all double shooters, but I felt a tiny bit light headed after 3 of them so did the last 3 back kick with no SDK
    1-3 = 21-22
    4-6 = 26-27
    200 EZ

    5 x 50 back w/agility paddles @ 1:00
    50 EZ

    6 x 25 breast pull w/parachute
    100 EZ

    Total: 3400


    That mini LP BA set was brutal. Quads were burning. I'm headed out to the gym now with Lil Fort so she can run on the treadmill. This is good for me. It will force me to do my RC ex and stretch some. Laziness avoidance. :-)

    20 min RC/scapular ex + 20-25 min stretching

    I rescheduled/delayed my PRP appt until Feb. 7 so that I could get the new-fangled treatment. That means no Richmond/Nova meet for me.

    Updated January 24th, 2013 at 08:04 PM by The Fortress

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/25/2013

    by , January 24th, 2013 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:10
    1 X 50 swim 1:00
    Three rounds

    4 X (3 X 150 3:00
    #1 100 fly/50 free
    #2 100 back/50 free
    #3 100 breast/50 free

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :40
    Four rounds, choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. 1|24|13

    by , January 24th, 2013 at 02:39 PM (Blog)
    SCM at club


    300 as 6 x 50 @ 0:60
    • Felt slightly sluggish and out of form

    SET I
    47 x 15 turn drill @ 0:05 rest
    • about 11:00

    SET II
    300 as 6 x 50 @ 0:60 with snorkel easy
    • still not feeling like I think I should

    8 x 25 @ 0:60 as Fl, Bk, Br, Fr, Fl, Bk, Br, Fr
    • 22, 22, 29, 17, 19, 23, 27, 18 (+ 0.0 - 0.9)

    SET IV
    6 x 25 @ 2:00 AFAP as (head-up free with dolphin kick, regular free, and boardless flutter kick)x2
    • 15, 16, 21, 15, 16, 21 (+ 0.0 - 0.9)

    Not sure if the sluggishness is imaginary or real, although I was just making the warmup 50's on 1:00, my HR was just over 100.

    Hope the turn drills will work, thinking of making a marker to place 2M out on the bottom for these.

    My breaststroke is so primative

    The head-up free with dolphin kick gives you fast arms. If I ever have a chance to swim a 25 event, I may consider using this stroke since it might be faster. This set gave me nausea, even now. The nausea tells me the training may be more appropriate for a 100, at least it will work on 50 endurance.

    Updated January 24th, 2013 at 05:17 PM by __steve__

  9. Thu Jan 24th, 2013

    by , January 24th, 2013 at 12:26 PM (Ande's Swimming Blog)
    Thu Jan 24th, 2013 scy

    Days Till SC Zones

    Yesterday at noon practice, I attempted the hour swim, but I swam a hard on both Tue and Wed mornings, which proved to be a bad idea. We dove in at 12:05 & I swam 3000, but felt like I was on the verge of cramps & I started getting hot so I decided to end my attempt & maybe try again on Sunday, or not.

    Today I didn't set my alarm and woke up at 5:55, which is late, I need to leave my house by 5:45 to get to 6:30 practice with good traffic. But I hit the road to do whatever I could, & encountered much more traffic than normal which delayed my arrival.

    Whitney Coached
    6:30 - 8:00 dove in around 6:55ish
    SCY UT Swim Center main pool
    Swam with Tyler and Colin O'Brady ( he's new to our group, a pro triathlete who swam for Yale)
    beside Brandon, Amy & Pat Evoe

    Warm up
    missed it

    Main Set

    2 rounds of
    4 x 100 fr on 2:00 92%
    50 easy
    3 x 100 fr on 2:00 95%
    50 easy
    2 x 100 fr on 2:00 98%
    50 easy
    100 fr Fast for time
    50 easy
    then swim for 8:00 neg split
    (in round 1, I missed the 4 x 100 fr & the 50 easy, started with the 3 x 100's )
    I built into this

    went 54 from a push on the last one in round 2

    skipped stuff on the 8:00 swims

    4 x 50 free no interval
    1) 3 breaths, 2) 2 breaths, 3) 1 breath, 4) no breath
    made em

    I really need to start weights and sprint training

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated January 24th, 2013 at 01:24 PM by ande

  10. Starting to rest a little

    With our state meet coming up in a couple of weeks we have decreased our yardage and increased the rest for added speed a little. Pretty easy one here and felt really good through out.

    600 mix up

    5 x 50 SDK @ 60 with fins AFAP
    300 cruise w/perfect stroke
    4 x 50 breast @ 1:15 start at 44 and descend
    4 x 50 back @ 1:10 start at 41 and descend
    300 cruise w/perfect stroke
    5 x 50 SDK @ 60 with fins AFAP
    4 x 50 br same as above
    4 x 50 ba same as above
    300 cruise w/perfect stroke
    4 x 50 sprint, only two to a lane so we took turns going and ended up doing them on the 2:00. Went fl,ba,br,br and felt awesome!
    200w/d and hot tub

    I signed up for our meet for a bit more self inflicted pain

    Fri 1650 Will use this as a strech out swim not a race. It worked for my last meet.

    50 Free (Coaches request)
    200 BK
    50 Bk (Possibly one of my worst events)
    200 IM

    4IM (Thankfully it is first)
    50 Br
    200 Fr (Have't done this in a LONG time)
    200 Br (Not my thing but I think it helps with my IM's that I love)
  11. 01.24.13 - Thursday workout

    by , January 24th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Roger and Meredith.

    600 Warm up
    4 x 100 - 2:00 odds IM drill, evens IM kick
    4 x 50 - 1:00 descend to 200 pace
    50 easy

    8 x 25 shooters w/fins - :40
    50 easy
    8 x 25 burst 15m + cruise - :45
    50 easy

    2 rounds of:
    * 3 x (50 smooth @ 200 pace + :10 break + 25 fast @ 100 pace + :15 break + 50 AFAP) - 2:30
    * 50 easy between R1 and R2
    225 easy

    Earlier, Roger was asking Meredith if she could stay until 7:00 AM. He was also checking to see if she was still swimming the 1650 next week. I should have put two and two together and figured out what was coming next. But somehow I just didn't anticipate a timed 1650 after a lactate production set.

    Timed 1650 - 20:08
    I started opposite Meredith in the same lane. It only took her about 600 yards to catch me. I held her off for 200 but had to let her pass after that. Drafted her for 600 yards before she dropped me. Not a terrible time for me considering what we did previously but I did get a lot of help w/ the draft.
    75 easy

    kick w/fins:
    3 x 25 fast kick - :40
    3 x 50 easy kick - 1:00
    3 x 75 fast kick, break :10 @ 25 - 1:45
    200 easy kick

    100 Cool down

    (5250 Total)
    Swim Workouts
  12. A little bit-o-back today

    by , January 24th, 2013 at 08:36 AM (Mixing it up this year)
    Just felt like seeing if I could get my backstroke going today so I did.

    500 free every 4th lap back kick
    500 free kick w/zoomers every 3rd lap fast

    10x100@1:45 w/paddles odds back/evens free went 1:35, 1:30, 1:34, 1:29, 1:32, 1:26, 1:31, 1:25, 1:29, no time had to back off since my heart rate popped up to 210 but don't worry when I finished is came back down to 110.

    300 free EZ

    4x50 from block good breakout AFAP 20 yards

    Total 2500 yards
    Swim Workouts
  13. Wed. Jan. 23, 2013 7:00-9:00pm

    by , January 24th, 2013 at 01:57 AM (Fast Food Makes for Fast Swimming!)
    Much better night tonight...semi-full of energy. The only thing I wasn't feeling great with was my butterfly tonight. Still kinda nursing my shoulder, but going through the motions at 50-75% effort on my fly arms.


    600 (25 Free/25 V-Sit Scull)

    10 x 150 SDK w/ short fins @ 2:05 (held around 2:00 cruising them)

    3 x 300 Free Pull @ 5:00 (Desc. 1-3) went 3:35/3:25/and last one on track to be 3:15 or under but had to hold back when the lap traffic got into the dangerous range. I can't afford to kill anyone.

    16 x 50 IM Order (4 each stroke)
    • Fly @ :55
    • Back @ :55
    • Breast @ 1:00
    • Free @ :50

    100 EZ

    Main Set:

    6 x 200 IM FAST @ 5:00
    (went 2:29/2:26/2:26/2:25/2:24/2:20)
    I admit I held back a little in the first few, but built up my efforts in the end. John wanted the group to "give it all" on the last one, and I really went for it. Ended up being what I think is my masters best 200 IM time in a practice setting, I think.

    200 EZ


    8 x 25 AFAP Flutter Kick w/ board @ 1:00
    I was holding roughly :17s on these, and they hurt on the last 5 yards or so. Still getting beat by a 12 year old girl.

    300 EZ and out

    5800 Yards

    I'm probably going to take off tomorrow from the pool, and take the kids to go see a hockey game in town tomorrow night. That'll be fun for them.

    USAS meet coming up this weekend in Ellensburg. Should be fun. It's not a very heavily populated (with fast folks), but I'm not exactly the fastest either in the meet. So I should have a lot of good races.
    200 IM, 100 Breast, 100 Free, 200 Fly, 500 Free
  14. Wednesday 1/23/13

    Wednesday 1/23

    AM and PM SCY

    AM swim:

    500 swim
    400 kick w/ board + fins

    8x25 @ :40 swim w/ 1 paddle focusing on anchor/catch/finish (switch paddle hand after 4)
    8x50 @ :50 swim w/ strapless paddles focusing on same as above

    12x75 D1-4
    4 @ 1:00 FR
    4 @ 1:15 FR
    4 @ 1:15 rolling I.M.

    100 EZ

    2x300 @ 4:15
    1 descend by 100s (3:13)
    1 ascend by 100s (3:19)

    Total: 3100

    PM swim:

    600 swim (200 FR/100 I.M.)
    400 pull w/ buoy only

    12x100 @ 1:30 I.M. order in sets of 3
    1 50 kick/50 sw
    1 50 dr/50 sw
    1 50 DPS/50 bld

    Total: 2200

    I felt really sluggish this afternoon. I was REALLY feeling the soreness from Crossfit and the 8K practice from yesterday. Decided to call it quits after 2200 this afternoon and rest up for tomorrow.
    Swim Workouts
  15. Week 16 - Wednesday second practice

    by , January 23rd, 2013 at 11:04 PM (After a long rest)
    I had to attend a meet and greet at the Gaylord Texas hotel with work which caused me to be 30 mins late for practice. I stayed late to finish the workout. This one was a thousand less than this morning and I felt much better. It's amazing what a difference 1000 of high intensity makes.

    warm up

    600 kick,swim,drill,swim

    Main set

    4x250 pull with paddles on 2.45
    4x(2x100 kick on 1.45, 200 free on 2.20, 4x50 on 35)

    Total 4000

    This was my second 9000 yard days this week and this one felt better than Monday. Tomorrow and Friday will be tough with work but I hope to double up on Friday and do a weights and swim session tomorrow.
    Swim Workouts
  16. Workout 01/23/13: AM and PM

    by , January 23rd, 2013 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    A tad chilly this morning, in fact the van did not spit out any heat even after dropping my son of at school and hitting the pool:

    w/u: 200 Fr/200 Bk/200 IM Drill

    Go 3 times:
    - 100 Kick :10 SR
    - 100 with Agility paddles :10 SR
    - 200 Pull with buoy :10 SR
    (Rd 1+2 FR with dorkel, Rd 3 Back)

    4 x 50 on 1:00 (IMO)
    8 x 25 on :30 (IMO)
    100 Loosen and out
    (Solo/Rec/2300 yds/45 min)
    More or less a stretch out swim. The pool was packed so no intervals, just counted off the rest and weave through traffic. I helped my wife around the house in the afternoon and sorted through last year's paperwork in preparation for taxes. I need to stick with my organization all year long in order to prevent this time drain in January.


    200 FR/200 BK warmup

    Build a 200 IM (5 x 200 on 2:50):
    - Rd #1-4: 50 Stroke FAST into 150 FR DPS
    - Rd # 5: 200 IM timed (2:32)

    50 EZ

    Go 3 times through:
    - 100 Kick on 1:45
    - 4 x 50 on :45
    (Rd 1: Quarters Strong, 2: B/C 2nd 25, 3: B/C 1st 25)

    Master Minute: 50 FR FAST (25.9 - wow)
    50 EZ

    Go 2 times through:
    - 4 x 25 on :30 IMO
    - 100 DPS on 2:00 with Dolphin Dive in deep
    - 4 x 25 on :30 (odd underwater SDK, even BK EZ)
    - 100 DPS on 2:00 with Dolphin Dive in deep

    100 Loosen and out
    (Solo/Rec/3350 yds/60 min)

    Should have planned to do the One Hour Swim - still freezing cold and I had the pool to myself for the first 25 minutes of adult swim tonight. Oh well, decided to go with a more intense workout. I am staying with my plan to double at least once a week, just need to start in with weights again. 5650 yds for the day. Feels good.

    Updated January 23rd, 2013 at 10:01 PM by rxleakem

    Swim Workouts
  17. Wednesday, Jan 23 - Hump Day

    My arms were feeling weak/tired today, but I was able to push through a pretty good workout. Not as much kicking today and no fly.

    Started out swimming with Keith and then got Phil (who usually isn't there that early to come join us). After our hundreds, we joined Peter, Dave, Dave, Roger, and Danny for a sprint relay - 2 teams of 4 doing a 20x50 relay - 5 50's each all out. I know I need more of this type of swimming, but that doesn't mean I like it (not yet). I have a good stroke when I'm pushing - up to 90% - 95% - but when I go 100% it seems to fall apart. And 5 50 yard sprints can take it out of you.

    After a back set, Peter and I finished with a 500 Back w/paddles. I was just trying to stay smooth and consistent. Ended up swimming faster than I thought - a 7:05. A 1:26 pace not bad for me after everything else.

    150 free and back
    3x500 on 7:30 (6:50, 6:50, 6:55) - a decent set at my race pace two years ago
    150 Back
    5x200 Free on 3:00 (2:40, 2:40, 2:45, 2:50) - my tired arms after two hard days started to show
    100 Back
    5x100 Back on 1:45 - Kept them around 1:25 w/ no paddles - my back was stronger than my free today
    20x50 sprint relay - 5 50's at 100%
    100 Kick - Thought I would let my arms rest, but I had no legs either
    3x200 Back w/paddles on 3:10
    100 Kick
    500 Back w/paddles - 7:05
    100 Free
    50 Back
    50 Breast

    5150 yards
    105 minutes
  18. Fighting off a cold...

    by , January 23rd, 2013 at 07:52 PM (Alex's swim journal)
    Felt miserable today from the congestion of this full-blown head cold I've been trying to fight off over the last couple of days. I skipped my dry-land conditioning work yesterday and today couldn't bring myself to do it... plus I'm just now feeling back to normal from the soreness instigated by Sunday's drylands. I decided just to steam and sauna for a few minutes on either end of my swim, while drinking tons of water. I went through about 80 oz. in an hour and a half.

    The workout was slow (it felt hard, but the times were off... I'm blaming the cold and the fact that I probably needed an EZ day anyway). I did 3000 SCY in 60 minutes, water temp back to normal (78?)... yes, something went right! Here's what I managed, again a lot slower than I expected:

    400 swim EZ on 8:00 (fr, 6:50)
    4 x 50 on 1:00 fr (walked it back from :45-:41)
    100 pull on 2:00
    100 3 fr/4 bk drill on 2:00
    100 bk on 2:15
    2 x 50 fr hard on :45-:100 (:39s)
    1:00 rest
    10 x 100 fr on 1:45 alt. fr hard and pull recovery--no paddles today, too tired (1:26-1:41)*
    1:30 rest
    10 x 50 fr on 1:00 (stay smooth, try to focus on form: :44-:45)
    500 EZ fr (8:30) as cool-down

    *This whole workout felt harder than it should have, again I probably could have taken the day completely off--haven't had a non-swimming day since the first of the year--, but the 100s were especially labored. After feeling pretty good, relaxed coming in at 1:26 on the first hard fr, my pulls were all in the 1:38-1:41 range (which seems really slow, even for a "recovery" swim in this set. That made the 1:45 interval tough and my hard frees slowed down even as I tried to work harder: 1:29, 1:30, 1:30, 1:30. Guess I've spoiled myself, getting used to seeing mid 1:20s in the last few weeks. They're still a little faster than the 1650 pace, though, so I guess I did something right. Come to think of it, I probably need to do a day soon with lots of pace work for the 1650. I've been going back and forth between hard work, trying to inject speed into my strokes, and moderate (5-10k) pace work, but nothing in between since the broken 1650 I did a couple of weeks ago.
  19. Wed., Jan. 23

    by , January 23rd, 2013 at 06:35 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (25 AFAP back from blocks working on new start + 75 EZ)
    -- went 12s

    2 x through w/fins:
    R1 = fly (11 flat, 23, 34)
    R2 = evil (13 flat, 28 flat, 40)
    25 AFAP
    75 EZ
    50 AFAP
    150 EZ
    50 @ 200 pace
    100 EZ
    75 AFAP, break :10 @ 25s
    175 EZ
    75 @ 200 pace
    125 EZ

    Total: 2650


    I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-)

    I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish:
    Swim Workouts
  20. Wednesday, January 23, 2013

    by , January 23rd, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 62, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 66%

    Warm up
    300 FR DPS ABPT
    200 FR as 25 smooth/25 Fast
    6x50 FR Kick on 1:00 desc 1-3,4-6
    4x50 FR Swim on 1:10, 30-29-29-29

    *Set 1*
    4(5x100 on 1:40, 1:00 rest)
    took extra rest after round 3, did 1:50 interval rounds 3-4
    did all 100s at 1:05

    *Set 2*
    400 BK DPS
    200 FR Kick

    *Set 3*
    2x 5(2x50 on :40, 1:00 rest, negative 2nd 50)

    1. 32/31, 31/31, 31/30, 31/30, 30/30
    2. 31/30, 31/29, 30/29, 30/28, 29/28

    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles, bouy

    Warm down
    500 FR DPS ABPT

    I enter the pool for warmup feeling ready to swim and hopeful that I mostly recovered from yesterday's hard swimming with fins and paddles. But as the warmup progressed, I felt ok but not great.

    Set 1 - At first the 1:05/100 pace came with a smooth 50/strong 50, then starting with round 3, for almost every 100 the first 50 was still controlled and smooth, but the second 50 increasingly felt sluggish and slow. I just could not get faster than 1:05 and was getting worn out. Planning to do 6x5x100, I stopped at 4 rounds, because the tempo/speed difference between the first/second 50 was too much. It is useless to be splitting 30+/34+ per 100 or something similar. Last week I swam a set similar going down to 1:02 pace with even splits.

    Set 2 - Recovery

    Set 3 - I made an adjustment to break the 100s at the 50 on :40, striving for a negative split second 50, and a minute rest between 100s. It all went better, more likely because I relaxed not worrying about crashing the second 50. The results were certainly more acceptable, although afterwards I was wiped out with nothing left.

    Set 4 and warm down - I did not want to leave it all in the pool, so swam to the point of feeling good again in the water. Did lots of my band stretching in the locker room, and will do more during the evening.
    Swim Workouts