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  1. Workout 08/18/18: morning

    by , August 18th, 2018 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    Last Saturday practice before the Rec's annual two week shutdown. We still have one more practice this coming week on Tuesday.

    200 swim - 100 kick - 100 pull

    Broken Mile:
    3 x 100 on 2:00 (even pace)
    4 x 150 on 3:00 (even pace, a little faster)
    3 x 200 on 4:00 (even pace, a little faster)
    3 x 50 on 1:00 fast!

    5 x 50 together (close quaters...ows experience)
    200 loosen and out
    (Got in am extra 200 as well)
    [Masters/Rec/2700 yds/60 min]
    ==========================

    Had a good workout today with Greg, Libby, Mary, Kevin, and Jim who joined us late. I was able to hold 112s on the hundreds, 150s on the 150s, and 230s on the 200s. I tried but was not able to crack 30 on any of the 50s.

    Updated August 18th, 2018 at 02:27 PM by rxleakem

    Categories
    Swim Workouts
  2. Friday 8/17/18

    AM SCY Solo @ LRRC
    PM SCY w/ Doug and Dr. J @ LRRC "When Trip Strauss is away, it's short course yards all day!"

    AM Swim:

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ paddles + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    2x
    50 @ :40
    100 @ 1:20
    150 @ 2:00
    200 @ 2:40
    D1-4 by distance
    :20 REST
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    1:00 REST
    RD1: 50 FL, 100 FL/BK, 150 FL/BK/BR, 200 I.M. (2:24)
    RD2: 50 FR, 100 BR/FR, 150 BK/BR/FR, 200 I.M. (2:22+) w/ 4/6/2 turns on all FR

    6x100 @ 1:30 FL kick w/ fins + BD
    200 EZ 4/6/2 turns

    Total: 3200

    PM Swim:

    1000 SKIPS

    8x75 @ 1:45 "Claire Lockridge Set"**
    4 - FR
    4 - FL

    100 EZ

    Total: 1700

    ** Claire Lockridge Set is a breath control set developed by the Arizona team. It is named after one of their distance swimmers who was unable to complete the set properly for years (until her senior year, or so Blair Bish tells me). The format is as follows:
    75 w/ 5 breaths max/4 breaths max/3 breaths max by 25
    75 w/ 4 breaths/3 breaths/2 breaths
    75 3-2-1
    75 2-1-0
    Since it was Friday Fly Day, I tried the second four FL. To be fair, I counted the breath at the turn as one of the breaths for each 25, so it actually looked more like this on the second four:
    75 4-3-3
    75 3-2-2
    75 2-1-1
    75 1-0-0
    Categories
    Swim Workouts