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  1. 5-27-09 EZ Aerobic Breast/Free

    by , May 28th, 2009 at 09:55 AM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.

    My last practice in the U.S.

    Warmup:
    400 free - every 4th dolphin breast
    4x25 2 kicks/pull breast drill on :40

    Main Set:
    3x175 free descend on 3:30 - 3:15, 3:00, 2:45
    4x50 fast breast on 1:10 - :50, :53, :53, :52

    3x150 free descend on 3:00 - 2:50, 2:40, 2:31
    4x50 fast breast on 1:10 - :52, :55, :55, :54

    3x125 free descend on 2:30 - 2:15, 2:05, 1:50
    4x50 fast breast on 1:10 - :54, :54, :54, :54

    Warmdown:
    100 im drill
    100 easy back

    2550 meters

    Notes:
    I am glad I could sneak away from my last day in the office to make my last practice with my team. Breast stroke workouts are difficult in that they hammer my legs. The intervals weren't as fast as I had hoped, but I felt like my stroke was decent. I liked the long descending free intervals as a change.
    Hopefully I will find a team to start practicing with soon so that I don't miss that much time in the pool.
    I'll talk to you all from the other side of the pond.
    Tags: aerobic, breast, free
    Categories
    Swim Workouts
  2. 5-25-09 EZ Aerobic Free

    by , May 26th, 2009 at 10:42 AM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY) coached by Jann.

    Warmup:
    400 free
    200 alternate one arm free (breathe to non-stroking side)/free swim


    Main Set:
    6x75 on 1:15 - I went 1:07s
    12x25 fast on :45 - I went mostly :17s and :18s
    8x25 fast flutter kick on :45 - I actually made all of these and held right around :35 for them. I was excited to make an entire kick set even though it was an easy one.
    300 recovery kick - mix of flutter, breast, and dolphin

    12x37.5 free - work turns with no bad habits, i.e., breathing on the last stroke in and/or the first stroke out!

    Warmdown:
    100 easy free

    2350 yards

    Notes: I had nothing in the tank today. Most likely because I got little sleep over the weekend with two dogs in a hotel for the first time and trying to finish up with preparations for our move to Germany! No excuses though! I hope that nothing comes up and I get to my last practice here in the States on Wednesday. I found an indoor LCM pool with a Masters team in Erlangen (Germany), but arganized practices are only twice per week. Oh well, hopefully I can get in a routine quickly and figure out a way to get to the pool on my own to get some quality work in.
    Categories
    Swim Workouts
  3. 5-22-09 EZ Aerobic Free/Back

    by , May 22nd, 2009 at 04:03 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to noon at the Downtown YMCA (SCM) coached by Jann.

    Warmup:
    400 free
    200 IM drill

    Main Set (work on great form and don't worry about speed):
    Twice through:
    1x150 free on 3:00
    2x75 stroke on 2:00
    2x75 dolphin kick on 2:00
    6x50 free on 1:00 (I did odds back :-))

    Warmdown:
    400 free - alternate 100 swim/100 6 kick and roll

    2500 meters

    Notes:
    I am down to two practices left after today's, so I was kind of sad. These intervals were not hard, but coaches instructions said good form and no speed worries. I tried to get that easy speed feel for backstroke. I felt like I was getting it a couple of times, but I still need to work on my endurance quite a bit. Back requires more kicking for me to keep a strong stroke. I'm just ecstatic that I am actually able to throw in some back from time to time on freestyle intervals!

    Updated May 26th, 2009 at 10:26 AM by Iwannafly

    Tags: aerobic, back
    Categories
    Swim Workouts