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  1. Friday 5/17 - IM/Free Mashup

    by , May 17th, 2019 at 04:08 PM (Middle Aged Distance)
    This one today was a no equipment day. My husband is traveling back and forth for work and couldn't bring his gear. Hopefully your pool isn't hot today like ours was otherwise this will feel worse than it is! Happy Friday!

    W/U (600):

    300 sw
    6x50 kick @ 1:05 no fins

    Main (2000):
    *all of the even ending distances are IM, odd ending are free

    300 @ 5:00 - IM - 75 k/d/s each stroke
    275 @ 4:00 - Fr - 100 dr/ 100 swim smooth/ 75 @ 200 pace
    250 @ 4:00 - IM - 50 fl/ 75bk/ 75br/ 50 fr
    225 @ 3:35 - Fr - 75 dr/ 75 sw/ 75 @ 200 pace
    200 @ 3:10 - IM - 50 dr/sw each stroke
    175 @ 2:20 - Fr - 100sw/ 75 @ 200 pace
    150 @ 2:25 - IM - 50fl/ 25bk/ 25br/ 50fr
    125 @ 1:40 - Fr - 50sw / 75 @ 200 pace
    100 @ 1:35 - IM
    75 @ 1:15 - Fr - 200 pace
    50 @ 1:15 - Stroke FAST
    25 @ :30 - Fr no breath
    50 easy

    12x25 @ :30 - fly kick w/ fins on back

    100 easy

    Total: 3,000
    Categories
    Swim Workouts
  2. Thursday 5/16

    by , May 17th, 2019 at 04:00 PM (Middle Aged Distance)
    This one was a Masters workout. It goes pretty fast, I was out in about 45 min so if you are pressed for time this is a good one.

    W/U (600):

    300 swim
    300 k w/ fins

    Main 1 (1200):

    4X{
    1x100 pull w/ pads and buoy @ 1:30
    4x50 swim @ :35/:45/:40/:50}

    Main 2 (900):

    9x100

    2 @ 1:20
    1 @ 1: 15

    1 @ 1:25
    2 @ 1:15

    3 @ 1:15

    These were written as three sets of 3 100's but I went straight into each round w/o rest to see how I was fairing with that 1:15 pace.

    100 easy

    Total: 2800
    Categories
    Swim Workouts
  3. Friday 05172019

    by , May 17th, 2019 at 02:23 PM (aztimm's training blog)
    Friday AM solo swim @ Sendero Springs (SCY)

    one of my downward ladder sets:

    1000 w/u various
    900 swim free (12:43)
    800 swim w/fins (mixed in some back and breast) (11:22)
    700 free (9:56)
    600 pull w/Agility paddles + buoy (8:03)
    500 free (7:04)
    400 pull w/Catalyst paddles + buoy -- did 450 by mistake, then an extra 50 (5:58 + :38)
    300 free (4:17)
    200 breast (3:05)
    100 free...what I had left! (1:13)

    100 easy kick w/board + fins
    300 w/d

    TTL: 6000 yards

    Back: 175 yards
    Breast: 450 yards
    Free: 5275 yards
    Kick: 100 yards

    my speedy friend showed up around 7am, just as I was feeling like fading away, perfect timing to give me someone to chase. was a good set for how I felt today.
    Categories
    Swim Workouts