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Ande's Swimming Blog

Mon Jul 20th, 2009

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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

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Updated July 20th, 2009 at 06:08 PM by ande

Categories
Swim Workouts , Planning

Comments

  1. qbrain's Avatar
    I guess DAM SCM is out.

    If you are going for a 200 free record, it might still be an option. The 200 is early in the meet, the pool isn't too bad as long as you are not in an outside lane and it is close to you. The meet runs about 4 hours total Saturday. Friday night will get a few fast people for the 1500. It is usually the weekend before Thanksgiving.
  2. tjrpatt's Avatar
    Probably doing the TYR Grand Prix Series in the fall. One of the SCM meets is that Indy pool. There is a meet in Chicago and Louisville. I might have to do one these meets if we don't have our Zones Champs which was at Rutgers last year. There were plenty of nationals and I think world masters records broken at that meet.