Swam w/ Dave x 2. Pool temp ~85. Pre-practice weight - 196.5. Post-practice weight - 192. Lost 4.5 lbs. SCY 400 Warm up 2 Times through: * 100 Kick - 2:00 * 100 IM - 1:40 * 100 Free - 1:20 * 25 Fly - :40/50 Pull - :40/25 Fly - :40 * 100 Kick - 1st 1:55, 2nd 2:00 - make 1:55 * 100 IM - 1st 1:35, 2nd 1:40 - make 1:35 * 100 Free - 1st 1:15, 2nd 1:20 - make 1:15 * 25 Back - :40/50 Pull - :40/25 Back - :40 * 100 Kick - 1st 1:50, 2nd 2:00 - make 1:50 * 100 IM - 1st 1:30, 2nd 1:40 - make 1:30 * 100 Free - 1st 1:10, 2nd 1:20 - make 1:10 * 25 Breast - :40/50 Pull - :40/25 Breast - :40 * 100 Kick - 1st 1:45, 2nd 2:00 - make 1:30 (1:26) * 100 IM - 1st 1:25, 2nd 1:40 - make 1:20 (1:13) * 100 Free - 1st 1:05, 2nd 1:20 - make 1:05 (1:04) * 25 Free - :40/50 Pull - :40/25 Free - :40 50 Easy Felt good through the whole main set. Started with IM kick and switched to Br kick so I could get a little more recovery before the IM and free. 200 IM Timed (2:33) 200 Cool down (4050 Total)
Swam w/ Dave x 2 & Roger. Pool temp 86. It was bring your own set day. SCY 450 Warm up Dave M's set 100 Fly - 1:30 Fast (1:18) / 4 x 75 Pull - 1:15 :30 Rest 100 Back - 1:30 Fast (1:25) / 4 x 75 IM - 1:15 :30 Rest 100 Breast - 1:30 Fast (1:18) / 4 x 75 Free - 1:15 :30 Rest 100 Free - 1:30 Fast (1:02) / 4 x 75 Free - 1:15 :30 Rest 100 IM Fast (1:16) 50 Easy My Set 100 Free - 1:20 / 25 Stroke - :30 100 Free - 1:20 / 50 Stroke - :50 100 Free - 1:20 / 75 Stroke - 1:10 100 Free - 1:20 / 100 Stroke - 1:30 100 Free - 1:20 / 1:20 Rest 200 Stroke Timed (Br - 2:46) 50 Easy 10 x 25 - :40 No breath (2x Fly, 2x Bk, 2x Br, 2x Fr, 2x Spider Scamper) 8 x 25 - :40 IM Order Easy/Hard 200 Cool down (3850 Total)
Swam w/ Dave and Roger. Pool temp ~85. Felt cruddy but swam pretty fast (for me). SCY 400 Warm up 4 x 100 - 1:30 (Held 1:10 on all 100 free today) 4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50) 4 x 75 - 1:10 (1st 25 Fly) 50 Easy 4 x 100 - 1:25 4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50) 4 x 75 - 1:10 (1st 25 Back) 150 Easy 4 x 100 - 1:20 4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50) 4 x 75 - 1:10 (1st 25 Breast) 100 Easy 4 x 100 - 1:15 50 Easy 200 IM Timed (2:34.5) 200 Cool down (4850 Total)
Swam w/ Dave x 2. Pool temp 86. Wore speedo brief. Lots of 200 IMs today. Felt pretty good overall. My backstroke still needs a lot of work. SCY 400 Warm up 200 Free 200 IM - 3:15 / 200 IM Kick - 3:45 200 IM - 3:10 / 200 IM Kick - 3:40 200 IM - 3:05 / 200 IM Kick - 3:35 200 IM - 3:00 / 200 IM Kick - 3:30 150 Easy Made all of these even with IM kick. 200 IM - 2:55 / 200 IM Kick - 3:25 200 IM - 2:50 / 200 IM Kick - 3:20 200 IM - 2:45 / 200 IM Kick - 3:15 200 IM - 2:40 / 200 IM Kick - 3:10 150 Easy Cheated a little on these and switched to Br kick which gave me a much needed 10-15 seconds rest before the next IM. Made all the IMs but missed the last kick by a couple seconds. Was pretty tired after pushing myself on the last 200 IM. 200 IM Timed (2:35) 200 Cool down (4300 Total)
Swam w/ Dave. Pool temp down to 85. Wore my Nike jammer. SCY 600 Warm up 6 x 50 - :45 1:30 rest 16 x 100 - 1:15 50 Hard - :35 <- Leap day special... something extra to make it feel like a full mile even though a 1650 isn't really a full mile. 100 Easy Fairly pleased with the 1650 effort. Had a little trouble on #2 but after #5 or #6, Dave and I just locked in to a groove and knocked these out. 20 x 25 Kick - :35 4 Times through: * 5 x 50 - 1:00 (1, 3, 5 Stroke; 2, 4 Easy Free; 5 Hard) 100 Easy 200 Timed Kick (3:20 - Personal best!) 200 Cool down (4650 Total)
Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore Nike jammer. Wore drag suit for parts of the workout. 500 Warm up Took drag suit off 6 x 100 up/down kick - 1:40 (:10) start w/ 50 kick 6 x 100 up/down fly - 1:30 (:05) start fly where kick left off 100 easy Made the last kick (75 kick/25 free) on 1:28 so I started the up/down fly w/ 100 fly. That always puts me in a hole from the start. Made 100 fly on 1:30 but couldn't make 75 fly/25 free for the next one. Went down to 25 fly/75 free and finally built back up to 75 fly/25 free. Better than I usually do. drag suit back on 4 Times through * 2 x 50 - 1:00 easy stroke/hard free (target :35 on hard free) * 2 x 100 - 1:30 easy pull/hard free (target: 1:10 on hard free) 50 Easy Pushed hard to make these w/ my drag suit on and did. :33s for the 50s and 1:08s on the 100s. drag suit off 200 Timed pull (2:04) 100 Easy One of my better pull efforts. Dave B got a couple body lengths ahead on the first 100. Worked hard do catch up and was on his feet w/ 50 to go. He still managed to hold me off though. 6 x 100 - 1:30 odds fly/evens breast (I did 75 stroke/25 free) 75 Easy 8 x 50 - 1:00 IM order x2 from dive. #1 and #8 hard 25 Easy 5 x 100 - 1:15 (first 25 of first 100 fly, last 25 of 5th 100 fly) 200 Cool down (5150 total)
Swam w/ Roger, Dave and Dave. Pool was low this morning so they were dumping cold water in to fill it up . Felt good near the returns... 70-75 degree water mixing with 84 degree water. The middle was much warmer so we had to deal with hot/cold cycling until we got it all mixed up. By the end of practice, the heat was on full blast again . Wore Nike jammer w/ a drag suit. Took drag suit off after the first set. 500 Warm up 8 x 200 up/down kick - 3:30 (:10) Swam IM when not kicking. Went 0, 50, 100, 150, 200, 150, 200, 150 br kick. 1:00 Break 200 Timed br kick (2:58 - no drag suit) 100 Easy 8 x 200 up/down fly/mirror pull - 3:00 (:10) Ended up something like this: * 200 free * 50 fly/100 free/50 pull * 100 fly/100 pull * 50 fly/100 free/50 pull * 100 fly/100 pull * 50 fly/100 free/50 pull * 100 fly/100 pull * 50 fly/100 free/50 pull 1:00 Break 200 Timed pull (2:08) 100 Easy 200 Timed pull - Faster than last one (2:05) 50 Easy 16 x 25 - :40 down no breather/ back easy stroke 25 Easy 50 Fly hard from dive (:33) 125 cool down (5150 total)
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