Ande's Swimming Blog

Mon Jul 20th, 2009


TODAYS SWIM PRACTICE

woke up late, left house around 6:00 arrived 6:45ish

LCM
6:00 - 7:30
Chris Coached
Garrison pool
swam a lane over from my usual lane

Warmup
missed it

MAIN SET

100 easy

4 x 200 easy

4 x 100 easy

assigned: 4 x 250
did: 4 rounds of 50 easy / 10 SDK easy speed sprint, swim back to wall / 10 SDK easy speed / 50 easy

100 easy

NEXT MEET

looking for a couple SCM Meets in Oct Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events

this email arrived from Whitney:

These workouts are for those of you masters swimmers who can't make it to Garrison from 6:00 - 7:30 am.
We hope to see you back soon and you are always missed.
Whitney


Sat 7/18
Warm-up
800(75 free/25 NO free)

Main Set
200 free @ 2:40-4:40
2 x 100 free @ 1:20-2:20
4 x 50 @ :40-1:10
above x 3
#1 free swim/ #2 free pull/ #3 kick with fins

1200
(100 free/100 IM/200 free/200 IM/300 free/300 IM)

8 x 50 pull rest:10
ODD: DPS less than 36 strokes
EVEN: 4 breaths
4,200

Mon 7/20
Warm-up
200 free swim
150 free dragfingertips
100 catch up
50 scull
above x w

Main Set
**(Descend 1-4 on all)
4 x 300(100 free/100IM/100 free) @ 4:30-7:00
100 IM is strong /free is aerobic

4 x 200(100 free/100 best NO free) @ 3:20-5:00

4 x 100 free(50 free/50 best NO free) @ 1:40-2:20

4 x 250 with fins rest:20
100 free/100 kick/50 NO free HARD
100 easy
4,500

Tue 7/21
Warm-up
200 free
50 drill
50 swim
above x 4 IM order on drill and swim 50's

Main Set
20 x 50 @ :40-1:15
1-4 free-hard interval
#5 strong swim IM order
rest 1:00 after each 5th one

8 x 150 free pull
1-4 b/e 3rd with 36 or less strokes
5-8 50 w/ 4,5,6 breaths total per 50

20 x 50 with fins :40-1:15
1-4 kick hard interval
#5 free strong
rest 1:00 after each 5th one
100 easy
4,500

Wed 7/22
Warm-up
100 free/50 fly-SDS
100 free/50 back-R4L4
100 free/50 dolphin breast
100 free/50 tarzan
above x 2

Main Set
36 x 100 @ 1:25-2:30
1-6 free swim 70 % effort(interval gives you :10)
#7 FAST
#8 easy rest 1:00 after
round #2 free pull
round #3 fins kick or swim
round #4 free swim again but 80% effort
4,800

Thu 7/23
Warm-up
1000(100 free/50 kick on side/100 IM) x 4

Main Set
6 x 150 (100 free/25 fly/25 back) @ 2:15-3:45
400 free pull b/e 3rd rest :30
6 x 150 (100 free/25 back/25 breast)
400 free pull b/e 5th
6 x 150(50 fly/50 back/50 breast)
400 free pull b/e 7th
4,900

Fri 7/24
Warm-up
choice for 20 minutes
Main set-do as a group
5 x 100 free @ 2:30 hold best average
500 or less pull(if slower) every 5th 50 4 breaths
5 x 100 free @ 2:20 hold same average
500 with fins (50 kick/50 fists closed/150 swim)
5 x 100 free with fins @ 2:10 hold :05 faster
500 (100 free/25 IM order)
3,000 plus warm-up


Sat. 7/25
Warm-up
900(100 free100 kick/200 free/100 kick/300 free/100 kick)
Main Set
800 free @ 80 % effort rest 1:00
3 x 300 with fins (IM/kick/IM) @ 4:30-6:45
400 free @ 85 % effort rest 1:00
3 x 200(25 fly/25 back/25 breast/125 free) @ 3:00-4:30
200 free @ 90 % effort rest 1:00
3 x 100 best @ 1:30-2:15
100 free @ 95 % effort
100 easy
50 free @ 100 % effort
50 easy
4,400