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  1. My First European Swim Practice

    by , June 10th, 2009 at 09:15 AM (TJ's Blog of Slow Swimming!)
    I'm finally back on line after moving to Nuernberg and taking two weeks away from swimming.

    12:30 to 13:30 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own.

    Warmup:
    600 free - alternate 100 swim/50 drill

    Main Set:
    4x50 free - build on 1:00 (did :55s)
    6x100 free - descend by 2s on 2:00 (1:55, 1:55, 1:50, 1:50, 1:47, 1:48)
    4x50 free - build on 1:00 with big, six beat kick
    2x50 free all out on 2:00 (there wasn't much in the "all out" tank today)
    2x100 - 50 fl/50 bk
    2x100 - 50 bk/50 br

    2100 meters

    Got out without a warmdown because my calves cramped. I don't know what happened since I drank a liter and a half of water this morning. Wow, LC workouts are a bear. I never realized how much I was gaining (and resting) on turns! This stuff should do good things for my stroke.
    Tags: free, stroke
    Categories
    Swim Workouts
  2. 5-20-09 Fast Stroke and Free Pull

    by , May 21st, 2009 at 02:13 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.

    Warmup:
    450 free - alternate 100 free/50 6 kick and roll
    400 im - dr/kick/dr/swim
    12x25 build on :40 - 4fl/4bk/4br


    Main Set:
    12 x 3/4 length sprints on 1:00 - 4 of each stroke (no free)
    25 easy free
    8x100 free on 2:00 - 50 pull/50 swim - I held 1:35s except for #4 and #5, where I slowed to 1:38s
    2x75 free on 1:30

    Warm Down:
    100 easy free

    1950 meters
    Tags: pull, stroke
    Categories
    Swim Workouts
  3. 5-16-09 Stroke and an attempt at a fast free

    by , May 17th, 2009 at 09:02 AM (TJ's Blog of Slow Swimming!)
    2:00 to 3:30 PM at the Jamerson YMCA (SCY) with no coach.

    Warmup:
    400 free
    16x25 drill - 4 each IMO on :40 except free drills on :35
    3x100 free descending on 1:55
    3x100 IM descending on 2:00

    Main Set:
    3x100 fly on 2:00 - I took at least 4 full strokes off each wall before switching to 1 arm fly
    3x100 back on 2:00 - My turns were pretty sketchy and my stroke didn't feel as good as it has the past couple of weeks - I took my normal 4 strokes past the flags and was still a stroke or two short of the wall on a couple of turns.
    3x100 breast on 2:00

    3x50 fly on 1:00 - Did the first 25 of each with full strokes
    3x50 back on 1:00
    3x50 breast on 1:00

    50 free easy
    100 free - all out - could only manage a 1:20:-(

    Warmdown:
    100 free

    3000 yards

    Updated May 20th, 2009 at 08:46 AM by Iwannafly

    Tags: saturday, stroke
    Categories
    Swim Workouts
  4. 5-15-09 Fast IM and IM Turns

    by , May 15th, 2009 at 02:19 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Jann.

    Warmup:
    400 free - every 4th length drill IM order
    8x50 drill (2 each IMO) on 1:10 - 2/1/2 fly, 6 kk and roll back, 2br/2 fly on breathing on the fly breast, 6 kick and roll free
    8 mid pool 25s on :40 quality (great walls and breakouts) IMO turns as follows
    2 fly/fly
    2 fly/back
    2 br/br
    2 br/fr
    Discuss areas for improvement and repeat.

    Main Set:
    3x150 IM all out (without the free) on 4:00 - Ouch!!! Isn't there a law that says anything over 75 isn't really a sprint? Fort, I'm looking for some backup here!

    Warmdown:
    100 easy

    1750 meters
    Categories
    Swim Workouts