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  1. Monday 10/7/13

    Monday 10/7

    PM only SCY

    2x
    300 swim
    8x25 @ :40
    odd: scull
    even: under H2O FL kick
    8x50 @ :50 D1-4, 5-8

    8x25 @ 1:30 FR swim AFAP w/ fins (ranged from 10.0-10.2)
    100 EZ

    2x
    4x100 @ 1:35 FR kick w/ board
    8x25 @ :45 BEST AVG FR kick w/ board
    4x100 @ 1:20 swim w/ fins 2nd and 4th 25 FAST

    200 EZ

    Total: 4300
    Categories
    Swim Workouts
  2. Workout 10/07/13: evening

    by , October 7th, 2013 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Finished out the weekend with all items accomplished, including leading the first Sunday service at the nursing home in the afternoon and finishing up my reading assignments after church in the evening. I was even crazy enough to log two miles running last night around 9pm - first time without needing to stop! Back to working this morning, leaving a bit early to give flu shots at a community care home as a line of heavy rain moved into town.

    Bible study was canceled tonight with the guys (Mike is back from a month at the St. Lawrence River, but had to back out tonight), so I went for a quick recovery swim after popping back into work to finish up some of the billing from the afternoon:

    - 200 Fr/200 IMdrill
    - 600 Shark Swim
    (Solo/Rec/1000 yds/20 min)
    ----------------------------

    Masters tomorrow night, after a soccer game and perhaps a dip in the lake. SHould be much chillier after three days of rain and little sunshine!

    Updated October 7th, 2013 at 08:24 PM by rxleakem

    Categories
    Swim Workouts
  3. Week 54 - Monday

    by , October 7th, 2013 at 06:53 PM (After a long rest)
    I participated on the swim leg of a relay for the US Open Triathlon yesterday. I did ok doing the swim in about 20mins and our relay finished 10th out of about 50 teams. I enjoyed the event but found it difficult sighting and swimming with no warmup. The hardest part was the run after the swim which seemed really long and was done bare foot; I ended up splitting my foot open under my left big toe. Despite these challenges the event was fun and something I would do again in the future.

    When I woke this morning I was stiff and my left foot was sore. The overall affect was similar to doing a 1500m pool swim but due to the run I hurt in a couple of place I don't normally hurt. Luckily today's practice was pretty easy and was definitely recovery-ish.

    warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 on 40

    main set
    3x(2x200 free on 2.40, 200 back on 3mins)
    6x100 kick on 1.45
    10x50 drill on 1min

    warm down
    100 easy

    total 4200scy

    My trip to Denver has been cancelled and as such I will be working out at home this week. I still plan on taking tomorrow completely off and then getting back into it again on Wednesday.

    Updated October 7th, 2013 at 07:22 PM by StewartACarroll

    Categories
    Swim Workouts
  4. 10.06.13 - Monday workout

    by , October 7th, 2013 at 06:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt pretty bad again as I've battled a cold all weekend.

    SCY

    600 Warm up

    100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Easy
    Another mountain like Thursday. The fly was a tough wrinkle even though I could cruise through it. Roger pushed me pretty hard on the 400. I though we were going faster but we only made 4:55.

    6 x 100 Up/Down kick - 1:30 (:00) Start w/ 100 kick

    24 x 25 pull - :30 (2 easy/2 hard no breath)

    16 x 25 - :30 easy/hard

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  5. 10|7|13 SCM

    30 x 25 on 1:00 descend -1 every two 25's from 30 seconds (i.e. 30, 30, 29, ....... 15, 15)

    20 x 25 on 0:30 WS
    • 21 - 19


    1000 drill/br/kick

    Updated October 7th, 2013 at 05:34 PM by __steve__

    Categories
    Uncategorized
  6. Easier swim today

    by , October 7th, 2013 at 10:34 AM (Mixing it up this year)
    Muscles are a little tight today so did an easy one.

    500 free
    500 free kick w/zoomers
    2x250 free w/strapless paddles & bouy had an issue on second one and had to stop and wait till heart rate came down, about 30 seconds
    10x50@1:00 free held 42's comfortably
    300 breast kick trying to figure out how to kick without my left knee hurting
    4x50 from block 15m sprint
    3x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomer

    total 3000 yards
    Categories
    Swim Workouts