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  1. 5 de mayo... milestones

    by , May 5th, 2012 at 07:15 PM (Alex's swim journal)
    Looking back over my exercise journal from last year (I was still keeping it in paper then) I find that this very week in 2011 I swam only 8000 yards... not even 5 miles... and it was the highest yardage week of the the year at that point. Summer 2011 was the season I became a "full-time" swimmer after years of 2-3-miles a week, some months, interrupted by long periods with no swimming at all.

    This year Cinco de mayo caps off a 12-mile week, I'm up to 12th on GTD in age group, and I've passed 200-miles for the year. Today's 10K in the pool put me over the 200 mark.

    I was a little slower than last week, but maybe the body hadn't fully recovered from the 11K. Last week I hit the 10k mark in 3:20.00 exactly; today I swam 3:25.00. I could have swum more, and I'm still shooting for that 12K continuous swim in the pool, but I ran out of gatorade* and decided to call it a day, having started an hour later than I did last week. Next week will be a step-back week and then I'll have another crack at that 12K mark the following week. Hopefully that will be my last SCY long swim... for now at least... I'm looking forward to the beaches and the LCM outdoor pools opening for the season.

    Also, I'm excited to see announcements for the 5K/10K postal swims already up... something to look forward to; in addition to the OW 10-miler in MN. I'll need a kayak for that one probably. My 16-year-old son has agreed to kayak, but I need to find a kayak for him to use. The long swims in the pool are teaching me how to space my feedings, but they're also teaching me how critical feedings are going to be in open water to maintain energy out past 5K. For the OW 5K in June I'm not going to worry about it... it's a short enough race that the water station at midpoint and a gel should get me through.

    *Gatorade Bandido was there today for the last couple thousand yards or so; but his family was watching him like a hawk. One of the brothers even came and moved my bottles over to the far side of the lane when they slid into the lane next to me. Nice folks, it was good to see them.
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  2. Saguaro and Canyon Lakes

    This morning I did the second swim in the Arizona S.C.A.R OW swim series. Yesterdayís swim in Saguaro Lake was absolutely gorgeous--a meandering route dotted with sheer canyon rock faces and flowering desert flora. (Chaos covers it in more detail in his blog.) I didnít think much could top that, but today's swim was maybr even more spectacular. Canyon Lake lived up to its name--the walls rose up dramatically on both sides of the lake all along the twisty route from dam to dam. We even saw a big-horn sheep along the way! It has been an amazing couple of days, and I think Iím in love now with the beautiful desert vegetation and stark landscapes. I'm so grateful I got the chance to come out here and participate in these swims, which were organized by local OW stud Kent Nicholas. I also loved getting to meet the local swimmers participating it in these lake swims, some of whom I knew or had heard of from blogs and forums--Patrick, Kurt, Gordon/Starbucks, Shauna, and Meg, plus all the great folks Kent found to kayak and crew for us. Judging by the people I've met in the last couple of days, Arizona just might be the friendliest place on earth!

    As for the swim itself, today was a tough day on the water! The start was a little colder than any of us were anticipating--the boat got a reading of 62 as we were jumping in.*That and the shaded canyon made for a chilly start. There was significant current against us at the beginning and end near the dams. But the swimming itself was simply glorious--I felt much better in the water today than yesterday and was able to find a good rhythm, and soon the intervals between feelings seemed to fly by. Towards the end of the race as we neared the marina there was a significant amount of boat traffic, and I was glad to have Dave and our great kayaker Jason nearby.*(We had been divided into pods for safety during the swim--we were the skyscraper pod.)

    All in all it was a a beautiful adventure on the water. (There are some pictures Iíll post when I get back to my real computer.) There seems to be a robust and growing OW community in Phoenix, and I hope that I'll be able to swim in these lakes again sometime--they are truly amazing!

    Updated May 8th, 2012 at 10:41 AM by swimsuit addict

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  3. aerobic day went great

    by , May 5th, 2012 at 11:23 AM (Mixing it up this year)
    I feel so tired now. Did really well today despite being tired after yesterday.

    Next up is shopping then upper body weightlifting.

    The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.

    400 free
    8x25@:45 shooters w/ fins

    Did first 3 sets with zoomers and the last set with my longer fins.

    4x50@1:30 kick flutter on back held :45
    200@4:00 IM drill went 3:05
    3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
    50 EZ

    4x50@1:30 fly kick on back at up tempo held :45
    200@3:30 backstroke smooth went 2:50
    3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
    50 EZ

    4x50@1:30 fly kick w/board at 200 pace held :45
    200@4:00 breast w/dolphin went 3:38
    3x100@1:30 free w/paddles didn't use leg on this held 1:15's
    50 EZ

    4x50@1:30 fly kick on back at 200 pace hld :45
    100@1:45 fly went 1:15
    3x50@:45 free did use legs this time went :33, 31, :30
    50 EZ

    150 EZ

    Total 3500 yards
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  4. aerobic day went great

    by , May 5th, 2012 at 11:22 AM (Mixing it up this year)
    I feel so tired now. Did really well today despite being tired after yesterday.

    Next up is shopping then upper body weightlifting.

    The best thing is after workout I weighed in and I have lost 5 lbs since Monday. This will be hard to continue because my husband decided to by a cheesecake. My downfall is cheesecake.

    400 free
    8x25@:45 shooters w/ fins

    Did first 3 sets with zoomers and the last set with my longer fins.

    4x50@1:30 kick flutter on back held :45
    200@4:00 IM drill went 3:05
    3x100@1:30 free w/paddles didn't use the legs on this held 1:20's
    50 EZ

    4x50@1:30 fly kick on back at up tempo held :45
    200@3:30 backstroke smooth went 2:50
    3x100@2:00 free w/paddles didn't use the legs on this and went 1:16, 1:14, 1:10
    50 EZ

    4x50@1:30 fly kick w/board at 200 pace held :45
    200@4:00 breast w/dolphin went 3:38
    3x100@1:30 free w/paddles didn't use leg on this held 1:15's
    50 EZ

    4x50@1:30 fly kick on back at 200 pace hld :45
    100@1:45 fly went 1:15
    3x50@:45 free did use legs this time went :33, 31, :30
    50 EZ

    150 EZ

    Total 3500 yards
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  5. Chlorine Derby

    In honor of the Kentucky Derby today we had a little fun this morning. I am sure that next week it will be back to business for us.

    Each stage was for 7 min with one min to get to your next stage (lane).

    10 min warm up

    #1 Belmont Park, the longest dirt track in thoroughbred racing.
    -- Swim as far as possible for 7 min.

    #2 Therepy and rehabilitation.
    -- Water running 30 sec hard / 60 sec EZ

    #3 Did not corner properly, too wide in the turn.
    -- Practice turns from mid pool.

    #4 Harness racing.
    -- Stretch cord, as far and as long as possible.

    #5 The closer.
    -- Practice finishes from mid pool.

    #6 Lame horse.
    -- 7 x 50 with bouy descend @ 60

    #7 Pamplico, the middle jewel of the triple crown.
    -- 200 pace hundreds on choice interval

    #8 Churchill Downs, the fastest 2 min in sports.
    -- 25 sprints on the 60

    w/d

    This was creative and fun to do with the team. I know the real work will kick back in next week so it is time to get refocused.
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  6. AZ OW

    Its not news that I love the idea of consecutive stages, so I was very excited to learn from the forum's very own PWB that an Arizona swimmer, Kent Nicholas, was putting together a 4 lake multi day event just a short distance from Phoenix. Kent successfully crossed the Catalina Channel last year and will be coming east a couple of times this season to tackle MIMS and Kingdom.

    The series is S.C.A.R. and the four lakes are Saguaro, Canyon, Apache, and Roosevelt.
    Today we swam Saguaro dam to dam... perhaps 9 miles. Tomorrow we swim Canyon.

    A small group of swimmers (8), we met up with each other, our in-water support (boats and kayakers) and ground support (vehicle jugglers) at 5:00 AM. The warm up would be a challenging hike down a rugged trail with kayaks, and our gear in flip-flops (yes, we were warned that more substantial footwear would be a good idea).

    The juxtaposition of extreme desert flora surrounding abrasive rocks with the cool water (65 degrees at the start) creates a dramatic landscape, though not entirely natural. This series of lakes are actually dammed sections of the Salt River.

    We had to swim east for about 500 yards to touch the buoy line to start. Once there, we formed our little tri-pods (heh heh...) of 2 swimmers and 1 kayaker.
    Young Greyhound Pod
    Gordon Smith
    Shauna Nelson
    James Sieffert

    Wise Greyhound Pod
    Kurt Dickson
    Patrick Brundage
    Wayne Rich

    Skyscraper Pod
    David Barra
    Janet Harris
    Jason Walters

    Westwood Warrior Pod
    Meg Rich- Z
    Kent Nicholas
    Candy Nicholas

    Rover Kayaker:
    Scott Mara

    Some adjustments were made with kayaker assignments and we were off... start time about 7:30.

    I liked the sound of "skyscraper pod", even though the tallest building in the nearest town to my High Falls residence is only 6 stories.

    The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was at times distracted... wanting to focus my attention on one feature or another. Still, Janet and I podded well together, stopping briefly every 30 minutes for a feed.

    The Greyhounds (both young and wise) didn't disappoint, and were out of our sight after about an hour. I don't know about the young'uns, but for the Wise Pod; this was their longest OW swim ever, by a fair amount. I feel honored to have been able to share the lake with these USMS Stars for this occasion!

    .....Canyon tomorrow!
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  7. AZ OW

    Its not news that I love the idea of consecutive stages, so I was very excited to learn from the forum's very own PWB that an Arizona swimmer, Kent Nicholas, was putting together a 4 lake multi day event just a short distance from Phoenix. Kent successfully crossed the Catalina Channel last year and will be coming east a couple of times this season to tackle MIMS and Kingdom.

    The series is S.C.A.R. and the four lakes are Saguaro, Canyon, Apache, and Roosevelt.
    Today we swam Saguaro dam to dam... perhaps 9 miles. Tomorrow we swim Canyon.

    A small group of swimmers (8), we met up with each other, our in-water support (boats and kayakers) and ground support (vehicle jugglers) at 5:00 AM. The warm up would be a challenging hike down a rugged trail with kayaks, and our gear in flip-flops (yes, we were warned that more substantial footwear would be a good idea).

    The juxtaposition of extreme desert flora surrounding abrasive rocks with the cool water (65 degrees at the start) creates a dramatic landscape, though not entirely natural. This series of lakes are actually dammed sections of the Salt River.

    We had to swim east for about 500 yards to touch the buoy line to start. Once there, we formed our little tri-pods (heh heh...) of 2 swimmers and 1 kayaker.
    Young Greyhound Pod
    Gordon Smith
    Shauna Nelson
    James Sieffert

    Wise Greyhound Pod
    Kurt Dickson
    Patrick Brundage
    Wayne Rich

    Skyscraper Pod
    David Barra
    Janet Harris
    Jason Walters

    Westwood Warrior Pod
    Meg Rich- Z
    Kent Nicholas
    Candy Nicholas

    Rover Kayaker:
    Scott Mara

    Some adjustments were made with kayaker assignments and we were off... start time about 7:30.

    I liked the sound of "skyscraper pod", even though the tallest building in the nearest town to my High Falls residence is only 6 stories.

    The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was at times distracted... wanting to focus my attention on one feature or another. Still, Janet and I podded well together, stopping briefly every 30 minutes for a feed.

    The Greyhounds (both young and wise) didn't disappoint, and were out of our sight after about an hour. I don't know about the young'uns, but for the Wise Pod; this was their longest OW swim ever, by a fair amount. I feel honored to have been able to share the lake with these USMS Stars for this occasion!

    .....Canyon tomorrow!
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  8. Friday Fin Swim

    by , May 4th, 2012 at 08:49 PM (Elise's Fitness Fun)
    Kind of like the idea of swimming with fins while I am working on my upper body strength. Will take the load off my shoulders. Hit the pool around 1 today and did the following workout:

    200 easy

    All below is with fins:

    4 x 50: 25 swim/25 kick on 1:05

    4 x 50: 12.5 uw/12.5 kick/12.5 uw/12.5 swim on 1:00

    4 x 50 on 1:05 - odds are 25 uw/25 swim; evens are 25 uw/25 choice

    3 x 150: 50 kick (10 sec rest)/100 swim on 30 seconds rest

    2 x 150: alternate 25 kick/25 swim

    200 warm-down
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  9. Friday, May 4, 2012 5:00am & 11:45am

    by , May 4th, 2012 at 05:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim - not too much, had to work early today

    5 x 100 Free @ 1:30

    6 x 100 IM @ 1:30

    100 EZ

    ----------------------
    1200 Yards

    ================================

    Lunchtime swim:

    Only had a 1/2 day of work today. Most of Wenatchee shuts down for the Apple Blossom Festival. This weekend is the grand parade, and tonight is also the "Classy Chassis" parade. All the old cars come out of the woodwork for this parade, and it's actually the best parade of the 3 during this festival.


    Warmup:

    5 x 100 Free @ 1:30
    4 x 100 Free Pull @ 1:20
    3 x 100 IM @ 1:30
    2 x 100 Kick on back @ 2:00
    1 x 100 Free

    Next set, I just started off swimming (pulling), and kind of made it up as I went. Turned out pretty good.

    2 x 175 Free Pull @ 2:10 (2:00ish)
    2 x 150 Free Pull @ 1:50 (1:44s)
    2 x 125 Free Pull @ 1:35
    2 x 100 Free Pull @ 1:15 (1:04/1:01)
    2 x 75 Free Pull @ :55 (:49/:46)
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (1400 set)


    6 x 125 @ 2:00 Fly to Free transition
    • 5 lengths Fly
    • 4 Fly, 1 length Free
    • 3 Fly, 2 Free
    • 2 Fly, 3 Free
    • 1 Fly, 4 Free
    • 5 Free (went 1:18)
    100 EZ

    ---------------------------
    3700 Yards


    4900 Yards for the day & nowhere to swim for the remainder of the weekend around here. Oh well, I'll be tapered for my 200 Fly race against Fort's MF.

    Updated June 25th, 2012 at 10:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. Friday, 5/4/12

    by , May 4th, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Warm up: (1200)
    400 choice

    - alternated 100 free-100 back
    6 x 50/55 build each w/paddles - free
    6 x 50/50 strong w/fins - free
    4 x 25 shooters/45
    100 EZ

    Main Set: (1300)
    4 x 25/45 easy speed fly
    100 Free AFAP - went 1:19
    200 EZ

    4 x 25/40 back strong
    100 AFAP Broken Choice (50 - r15 - 25 - r15 - 25) - free, went 1:14
    200 EZ

    4 x 25/45 breast (ugh!)
    50 AFAP choice - back went 40Ī
    100 EZ

    4 x 25/35 free strong
    50 AFAP Broken - (25 - 15 - 25) - back went 37Ī
    100 EZ


    Total: 2500 meters
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  11. FAST Fri May 4th, 2012

    by , May 4th, 2012 at 03:07 PM (Ande's Swimming Blog)
    FAST Fri May 4th, 2012

    Whitney Coached scy
    5:00 - 6:30
    swam with Todd Ashley & Korey
    beside Chris, Mike, Keith & Traci

    Warm Up
    5 4 3 2 1

    Main Set (LCM)

    5 rounds of
    100 fast on 2:00
    100 easy on 3:00
    050 fast on 1:00
    050 easy on 2:00

    40 x 25 on 30
    10 rounds of
    1 FR fast
    2 FR easy
    3 FL fast
    4 FR easy
    but round 5 & 10 are kick

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Sprint Friday, 05/04/12

    by , May 4th, 2012 at 03:04 PM (Chowmi's Blog)
    Hooray today was sprint day!

    SCM, Baylor Fitness Center
    Steve Barnicoat sprint special Fridays

    10 x 50 on :50 warmup

    6 x 125 on 2:00
    100 smooth, 25 fast

    200 easy kick

    6 x 50 on :50
    kick/swim

    6 x 75 on 1:30
    25 smooth, 50 fast

    200 easy kick

    6 x 50 on :50
    kick/swim

    6 x 25 on :45
    all fast

    The End
    ++++++++++++++++++++
    I liked today's workout! I was in a good lane of people who went easy on the easy, which makes all the difference. That way I could swim the sprint parts with some zip!

    Not feeling so good today either. Still totally bloated but I didn't eat any chips last night! I did have my 2 x cherry poptarts, toasted. Then I had a bowl of special k with a banana and used regular milk. I think that is what did me in!

    Next Up: carpool line. then early dinner at Pei wei. Then 4th grade roller skating party. Pizza second dinner. I hope they have some cake. I really want some cake. Back up plan is to leave during party and go get myself some cake next door at Albertson's.
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  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/07/12

    by , May 4th, 2012 at 02:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 -

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    Two rounds, choice. Break between rounds.

    LCM

    8 X 200 pull 3:30
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Categories
    Swim Workouts
  14. Friday May 4th

    I am taking the day off because I have to head up to Sacramento this afternoon for my older daughter's regional rowing championships, so I swam at home this morning with Susan and Richard.

    Warm-up (1200)
    2 x 200 @ 3:10, 3:00
    4 x 100 @ 1:50, 1:45, 1:40, 1:30
    8 x 50, 2 each @ 1:00, :55, :50, :45

    Set I (500 set / 1700 total)
    8 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin w/fins , AFAP @ 1:10

    Set II (1300 / 3400)
    8 x 25 @ :30 zipper drill
    6 x 75 @ 1:10 descend
    4 x 50 @ 1:10, dolphin kick

    8 x 25 @ :30 catch-up drill
    6 x 75 @ 1:05 descend
    4 x 50 @ 1:10, back kick

    Wrap-up (300 / 3700)
    300 easy

    ** 3700 **

    ************************************

    Weights

    Chin-ups
    Body weight (159 lb.) - 30 lb., 10 sets of 3

    Shoulder Press
    on the Technogym shoulder press machine
    10 @ 30 lb.
    10 @ 40 lb.
    10 @ 50 lb.
    10 @ 50 lb.
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  15. Friday, May 4th, 2012

    by , May 4th, 2012 at 12:11 PM (Workout Swimmer)
    5:30 am LC "Beside" ATAC w/Jen & Marcy
    (Swam yesterday at Lunch as well, in my GTD)

    500 back/free
    3 x 100 breast/free on 2:00
    5 x 100 kick on 2:15
    100 easy
    8 x 100 on 1:40, resting after 4
    10 x 50, 5 on 1:00, 5 on :55
    300 breast/free
    300 various cool down
    Total: 3300

    I'm definitely doing better - not quite used to going fast again - but am better. My hand/wrist didn't hurt me, although I still cannot even attempt to get out of the pool normally (it's so humiliating to have to use the ladder or the steps!)
    So, I've swum 5 days in a row, after basically doing nothing for a month. I do not intend to let any (more) grass grow beneath my feet! I'm on a mission to get back to doing 100 repeats on the 1:30 (LC) with minimal effort. Today I was going about 1:25/1:28 but I was on the 1:40 interval, and truthfully, I put my zoomers on for the last four. I'll be taking the weekend off to rest, and then get right back at it on Monday morning.
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  16. a great workout both distance and fly

    by , May 4th, 2012 at 10:41 AM (Mixing it up this year)
    Some how I managed a great workout today.

    500 free
    10x100@1:45 free w/ paddles & bouy held 1:37's
    500 free tempo kick w/zoomers this killed my legs in a good way

    4x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins went 3:31, 3:28, 3:17, 3:09 the 3rd one I had 2 swimmers trying to pass in my lane on the last lap so I just went deep and did dolphins kick right under them both they were wondring where I went

    200 EZ

    Total 3000 meters

    Updated May 4th, 2012 at 11:50 AM by Donna

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  17. 05.04.12 - Friday workout

    by , May 4th, 2012 at 09:51 AM (Pete's swim blog)
    Swam with Dave and Dave. Felt a bit slow at the beginning but was pretty strong at the end. Had a good timed 500 pull. Lots of 200s today.

    SCY

    400 Warm up

    4 x 200 - 3:00 convert free to IM
    100 Easy

    50 Kick/150 free - 3:00
    100 Kick/100 free - 3:10
    150 Kick/50 free - 3:20
    200 Kick - 3:30 (made 3:00)
    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 kick)
    100 Easy

    4 x 200 Kick - 3:30 Descend (3:15, 3:07, 3:03, 2:58)
    50 Easy

    500 Timed pull (5:37) Felt good all the way through. Matched my meet time from February.

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  18. Swimming Heaven

    by , May 4th, 2012 at 09:30 AM (Elise's Fitness Fun)
    Back in the pool for a good workout on Wednesday, May 2. Have to say I fell in love with swimming again. Swam outdoors in a long course pool with perfect weather. Also had my new fins on for the entire workout. The water sliding over me felt wonderful. I felt so much peace shutting out the rest of the world as I swam back and forth. It all reminded me of why I got so into swimming so long ago.

    I can't remember the entire workout as it has been a couple of days, but did a total of 2100 yards. My favorite set was a series of 6 x 50 on 1:00 where we did 25 kick/25 swim.

    Haven't posted since last week, so will just give a brief overview of what I have done and then will post the weights workout I did last night.

    Thursday, April 26
    Ran 3 miles. Threw a little bit of walking in there.

    Friday, April 27
    Weights. Included 3 sets of 5 x 95 on bench press. Was told I should move up to 100 next time I lifted.

    Saturday, April 28
    Two mile run.

    Tuesday, May 1
    Two mile walk

    Wednesday, May 2
    Two mile run
    2100 meter swim

    Thursday, May 3
    Weights

    Warm-up: 5 min. run/walk on treadmill

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5 (well actually got a little bit of help on number 5 rep of last two sets). Will hang out at this weight for a while.

    Lat hi row: 90 x 5, 110 x 5, 3 sets of 140 x 5

    Hammer curls: 2 sets of 15 x 10

    Squats: 1 set of 65 x 20

    Seated calf-raise machine ( I have called this ankle extension machine in the past.): 2 sets of 90 x 8

    Captains chair: 3 sets of 20 leg raises
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  19. Friday 5/4/12

    Friday 5/4

    AM only SCY

    500 swim
    400 pull w/ buoy
    300 IM K/Dr/Swim

    2x
    3x150 D1-3
    1 @ 2:05
    1 @ 1:55
    1 @ 1:45
    4x50 @ 1:00 stroke w/ upside down paddles, odd DPS, even build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 D1-4
    4 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00)

    w/ fins:
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 25 FL kick under H2O/50 fast kick on back
    1:00 rest
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 50 fast kick on back/25 FL kick under H2O

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  20. Thursday May 3rd

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup
    4 x
    * 100 @ 1:45 free
    * 2 x 25 @ :30 kick
    * 2 x 50 @ 1:00, 25 drill + 25 swim
    IM order by round

    5 x 200 @ 3:10, 25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free

    12 x 75 @ 1:05, pull with buoy and paddles (went 50 - 53)

    * 3200 *
    Categories
    Swim Workouts