Swim Workouts

Daily blogging is too much for me. I'm going to try monthly. Maybe that will work... maybe not. At least there will be more things to blog about.

Set of the Month: Russel's dream set. Russel used to swim with us some mornings when he was in high school. He coaches now and we hear from him from time to time. Occasionally, sets come to him in dreams. Last time Roger spoke to him, he revealed the third of his "dream sets".

4 x 125 - 2:10, 50 Kick/75 IM
4 x 125 - 2:05, 50 Free/75 Kick
The 50s slide through the 75s. So, the first 4 look like this:
#1: 50 Kick/75 IM
#2: 25 Fly/50 Kick/25 Bk/25 Br
#3: 25 Fly/25 Bk/50 Kick/25 Br
#4: 75 IM/50 Kick

Team stuff: We are up to 5 Davids now (2 are very new). I checked this out on the Internet (so it is true!). 2.363% of all males are named David. So statistically, we should have about 211 men on our team. We actually have 8.

April focus: I'm currently rebuilding both my breaststroke and freestyle. The breaststroke project is a frustration from hard effort and minimal results over the last few years. My kick is great but my pull is inefficient. So, I'm working harder to reduce my strokes per length. Things have gone well in this regard. In warm-up, cool down and easy swims, I limit myself to 4 strokes per length when I swim breaststroke. When I really focus on being efficient, I can make 3 and sometimes get close to 2. In 200 IMs and hard 100s, I've gone from 8 strokes per length down to about 6. When I'm tired, I go back to 7 sometimes. Am I faster? Hard to tell but I don't think I'm slower.

Freestyle is a bit different. I've made significant speed gains over the last few years in freestyle. I dropped another 13 seconds off my 1650 earlier this year. Why change now? Well, I think there are limits on my current stroke. I have no glide, my kick feels out of synch and I'm primarily shoulder driven. To attempt to change things, I'm swimming all "easy free" and warm up free as catch-up stroke. 25 no breathers are all catch-up as well. All other sets, I'm just swimming like I normally would. This has been frustrating since it just doesn't feel right and it is significantly slower. But after a couple weeks, my catch-up stroke got better. It still isn't very fast but it isn't awkward anymore. Occasionally, I can get into a 3/4 catch-up rhythm when I swim regular sets so maybe this is working.

Timed swim of the month: 400 IM Kick - 6:15. My kick has improved a lot over the last year. Still, 200s with effort come in at 3:15-3:20. Given that, a 6:15 was pleasantly unexpected.

Painful set of the month (swim at your own risk):
1 x 125 - 2:00 (1st 25 back)
1 x 50 Easy Fly - 1:00
1 x 125 - 1:50 (1st 25 back)
1 x 100 Easy Fly - 2:00
1 x 125 - 1:45 (1st 25 back)
1 x 200 Easy Fly - 4:00
1 x 125 - 1:40 (1st 25 back)
1 x 250 Easy Fly - 5:00
1 x 125 - 1:35 (1st 25 back)
1 x 350 Easy Fly - 7:00
1 x 125 - 1:30
1 x 450 Easy Fly - 9:00
50 Easy
Repeat

I targeted a 1:30 pace for the fly. Decided to make the 450 a 500 on the second round because it makes no sense to get that close to a 500 fly and not just go the extra 50 yards.

Swam w/ Dave, Dave, Brian, John and Carole. Felt slow the last couple days. Not sure what it is but I'm definitely not 100%. Did 5K Tuesday and Wednesday and was exhausted afterwards. Feeling a bit better today.

SCY

600 warm up

8 x 50 Pull - :50
100 Stroke - 2:00
8 x 50 Kick - :50
2 x 100 Stroke - 2:00
8 x 50 Stroke - :50
2 x 200 IM - 3:00
Break

8 x 50 Pull - :50
:20 Rest
100 stroke - 2:00
200 IM - 3:00
300 Free - 4:00 (3:50)
Break (150 easy)

8 x 50 Kick - 1:00
100 Stroke - 2:00
200 IM - 3:00
300 Free - 4:00 (3:55)

12 x 50 Kick w/ fins - 1:00

200 Cool down

(5450 Total)

Swam w/ Dave and Dave. Today was workout 88, our last one. Back to #1 tomorrow. Each of our workouts is 5000 yards. If you do one a day, you will swim 250 miles in 88 days.

SCY

600 warm up

10 x 50 Fly - 1:00 (started @ 45 wanting to take this easy but ended up doing :40s eventually)
4 x 75 Free - 1:00
1 x 50 Free - :35
4 x 75 Pull - 1:00
1 x 50 Free - :35
4 x 75 Free - 1:00
1 x 50 Free - :35
50 Easy
Made these but it was tough with the heat. Was glad to get a pull in the middle.

3 Rounds of:
* 200 IM, up/down IM Kick - 3:30 (:15)
* 200 IM, up/down IM Kick - 3:30 (:15)
* 200 Pull - 3:00 (2:15, 2:10, 2:08)
50 Easy

3 Rounds of:
* 3 x 100 - 1:15
* 1:00 Rest (took an extra minute due to 86 degree water temp)
50 Easy

6 x 50 Kick w/ fins - 1:00

200 Cool down

(5500 Total)

Swam w/ Dave, Dave, Roger and Jonny. I haven't been blogging much since our workouts have been mix and match sets from ones done in the last couple weeks. I haven't been feeling that great so there hasn't been much to blog. I did feel much better today. We did a mix of suggested sets from the team:

600 Warm up

My Set:
10 Rounds of:
* 75 Stroke (hard) - 1:05
* 25 Easy - :55
50 Easy
Did Fly, Bk, Br x 3 + IM. Fly was ~:55, bk and br were ~ 1:02. IM was just under 1:00.

Roger's set:
1000 for time, must complete 250 yds fly and 250 yds kick anywhere in the set. We were shooting for 15:00. Made 13:43. I spread my fly & kick out over each 100. Near the end, I was doing 50 fly/50 free alternating with 50 kick/50 free. Probably would have been faster to front load more fly while I wasn't tired and take advantage of flip turns.
50 Easy

Dave's set
10 x 100 - 1:30, odds IM, evens free

Other Dave's set
8 Rounds of:
* 25 stroke or kick/75 Free - 1:20
* 50 stroke or kick - 1:00

200 Cool down

(5100 total)

Swam w/ Roger, Dave, Dave and Carole. Feeling beat up after weekend pickup soccer but at least I didn't have a cold today. Swam Saturday at the HSV Nat.

Saturday workout:

400 Warm up
200 kick
200 pull
200 drill

4 x 100 Free

75 IM
100 Free
150 IM
200 Free
225 IM
300 Free
300 IM
400 Free

400 Free
12 x 25 IM Order
6 x 50 Free
9 x 25 IM Order
4 x 50 Free
6 x 25 IM Order
100 Free
3 x 25 IM Order

200 Cool down

(5100 Total)

Monday workout:
600 Warm up

8 x 25 - :40 (odds one breath, evens no breath)

6 x 50 Free - :45

5 x 100 - 1:30 2 Free/3 IM

10 Rounds of:
* 100 Stroke - 1:20 (fly x 3, bk pull w/ paddles x 4, br x 3)
* 50 Free - 1:10
100 Easy
Fly was 1:18-1:20, bk was 1:14-1:20, br was 1:21-1:23 was hoping br was a little faster.

3 x 100 Free - 1:30, descend (1:20, 1:12, 1:08)
4 x 25 drill - :40
3 x 100 Kick - 2:00, descend
4 x 25 drill - :40
3 x 100 Stroke - 1:45, descend
4 x 25 drill - :40
4 x 25 pull - 1:30, descend (1:10, 1:05, 1:00)

200 Easy fly (cool down)

(5000 Total)

Swam w/ Dave, Dave, Jonny and Roger. Still have lots of sinus congestion but at least my shoulders felt better today. Everybody picked their own set today. Pool temp up to 86.

SCY

600 Warm up

Dave's set:
10 x 100 - 1:30 Odds free, evens IM
100 Easy
Did 1:15s ->1:12 on free, 1:25 -> 1:18 on IM

Roger's first set:
6 Rounds of:
* 100 Stroke hard - 1:45
* 50 Easy - 1:00
100 hard fly (1:16)
50 Easy

My set:
15 rounds of:
* 50 Hard pull - :30 (all over the place on this :27 to :31)
* 25 Easy pull - :45
25 easy pull
With the pool temp @ 86, I wanted something faster paced with more rest. This seemed to work ok. For some reason, I'd fade and barely miss the :30 interval only to swim a :28 on the next 50.

Roger's second set:
5 x 200 - 3:30, convert fly -> kick
My shoulders were toast after the pull so I dropped my drag suit and did ok through this. Final kick was IM @ 3:18 which is fairly fast for me. Might be a PB.

200 Cool down

(5100 Total)

Swam w/ Dave, Dave and Carole. Feeling better today but my shoulders ached badly after the warmup. I decided to take it a little easier and swam w/o my drag suit.

SCY

600 Warm up

6 x 50 - :45

10 Rounds of:
* 100 Free - 1:10 (1:04s-1:06s, finished on 1:02)
* 50 Free - 1:10
100 Easy

3 x 100 free - 1:30, descend (1:16, 1:12, 1:07)
4 x 25 drill - :40
3 x 100 IM kick - 2:00, descend (1:48, 1:42, cheated)
4 x 25 drill - :40
3 x 100 fly - 1:45, descend (1:30, 1:25, 1:20)
4 x 25 drill - :40
3 x 100 pull - 1:30, descend (1:10, 1:05, :58)
4 x 25 drill - :50
This was a "mess w/ Dave" set. He was holding back on the first set of 100s waiting to drop a 1:01 on me on the 4th 100. Except there wasn't a 4th one like yesterday . I don't have a chance keeping up with him on the kick so I quietly put fins on for the third 100. He didn't notice and was looking away from me through the fly kick confident he was putting plenty of distance on me. When he turned, I was already past the flags cruising off on bk kick. For the pull, my bag of tricks was pretty empty so I had to race straight up. I took a slight lead into the first 50 but gave it up with a bad turn. He returned the favor @ 75 and we both came in at about the same time.

5 x 100 - 1:30 (2 free/3 IM - 1:20, 1:22, 1:12)

8 x 25 - :40, odds one breath; evens no breath
did 4 free, 4 fly

200 Easy fly (cool down)

(5000 Total)

Swam w/ Dave, Dave and Roger. Still feeling pretty bad today. My daughter got back from the doctor who seems to think she and everyone else w/ sinus problems this time of year are allergic to something they spray on the cotton. It would make sense because this is a cotton year (typically rotates corn, soybeans, cotton) for the local farmers. While I live in a subdivision, we are still surrounded by farmland and no doubt exposed to whatever they spray on the crops. Anyway, cotton should be picked soon and I can move on from this constant sinus infection.

SCY

600 Warm up

6 x 50 - :45

10 Rounds of:
* 100 Free - 1:10 (mostly 1:07s and 1:08s... finished w/ 1:04)
* 50 Easy - 1:10
100 Easy

4 x 100 Free - 1:30, descend (1:15 -> 1:07)
4 x 25 fly drill - :45
4 x 100 IM Kick - 2:00, descend (1:52 -> 1:38)
4 x 25 bk drill - :45
4 x 100 Stroke - 1:45, descend (bk 1:40 -> 1:24)
4 x 25 br drill - :45
4 x 100 Pull - 1:30, descend (1:15 -> 1:00)
4 x 25 free drill - :45

12 x 25 - :40, odds one breath, evens no breath

200 easy fly (cool down)

(5000 Total)

Swam w/ Dave, Dave and Carole. Feeling better today. Tough workout for being unable to breathe fully. I think I'm just dealing w/ seasonal allergies and the sinus infections that come with them.

SCY

600 Warm up

6 x 50 - :45
Rest
20 x 100 - 1:15 (made 15, rested 1 and made the last 4)
100 Easy

4 Rounds of:
* 4 x 25 stroke (IM by round) - :30 2 easy/2 hard
* 4 x 25 kick (IM by round) - :40 2 easy/2 hard
* 4 x 25 pull - :30 2 easy/2 hard

6 x 25 - :40, 1 breath down/no breath back

400 Timed IM kick (7:00)
50 easy

6 x 50 - 1:00 (fly, back, br) x 2
6 x 50 - 1:00 underwater sdk w/ fins down, easy back

100 Cool down

(5400 Total)

Swam w/ Dave, Dave and Roger. Felt pretty bad again as I've battled a cold all weekend.

SCY

600 Warm up

100 Fly - 2:00
100 Fly - 2:00 / 200 IM - 3:00 / 100 Fly - 2:00
100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
100 Easy
Another mountain like Thursday. The fly was a tough wrinkle even though I could cruise through it. Roger pushed me pretty hard on the 400. I though we were going faster but we only made 4:55.

6 x 100 Up/Down kick - 1:30 (:00) Start w/ 100 kick

24 x 25 pull - :30 (2 easy/2 hard no breath)

16 x 25 - :30 easy/hard

200 Cool down

(5500 Total)

Swam w/ Dave, Dave and Mary. Felt pretty cruddy today with the beginning of a cold and 4 hours of sleep. I think Dave sensed my weakness and took advantage. He was on the 1:10 pace and I was stuck at 1:12 . Didn't expect to do quite so much yardage either.

SCY

500 warm up
400 Reverse IM Order - drill down, swim back

100 Free - 1:30
1 x 200 Free - 3:00
200 Free - 3:00
2 x 100 Br - 2:00
300 Free - 4:30
4 x 50 Bk - 1:00
400 Free - 5:30
8 x 25 Fly - :30

400 Free - 5:30
1 x 200 Kick w/ fins - 3:00
100 IM - 2:00
300 Free - 4:30
2 x 100 Kick w/ fins - 1:45
100 IM - 2:00
200 Free - 3:00
4 x 50 Kick w/ fins - 1:00
100 IM - 2:00
100 free - 1:30
8 x 25 Kick w/ fins - :30
100 IM - 2:00

6 Rounds of:
* 25 Pull - :50
* 50 Pull - :50
* 75 Pull - :50

200 Cool down

(6000 Total)

Swam w/ Dave, Dave, Chris, Roger and Mark. Dave came back from his Swiss vacation and brought chocolate! It was a make it up as you go Friday. Here's what we did.

SCY

600 Warm up

Mark's set:
5 Rounds of:
* 100 Free - 1:20 (did 25 stroke/75 free)
* 100 Kick - 1:40
50 Easy
I led but Chris kept running into me because he was doing all free. That earned him the lead and no more drafting my breaststroke kick.

Roger's set:
5 x (100 IM/100 IM kick) - 3:20, 3:15, 3:10, 3:05, 3:00
50 Easy
Chris led but started running out of gas after #3. I kicked all br on #4 to pass and finished #5 on 3:00. Pretty happy w/ that since I didn't think I'd be able to make it.

My set:
6 Rounds of:
* 100 Pull - 1:10, hard (1:03, 1:02, 1:00, 1:04, 1:00, 1:00)
* 50 Pull - 1:10, easy
2:00 Rest
100 Timed pull (:57 - no drag suit)
50 Easy
Chris moved over a lane so he, Dave and I could battle this one out. I stayed ahead on the first five. Chris got me on #6 but paid the price and had to get out of the pool to throw up. With Chris out, it was just me and "Sally Save-up" Dave for the last one. I dropped my drag suit so I'd have a fighting chance but he edged me out. Fun set! Nothing like three evenly matched swimmers going at it.

10 x 25 Choice - :40, hard
Each of us chose two 25s. I think we went bk x 2, br pullouts - no breath x 2, fly x 2, pull x 2, and choice x 2

10 x 25 hard kick - :40

250 Cool down

(4500 Total)

Swam w/ Dave and Carole. Falling behind on my blogging but I've still been at it. Missed Saturday due to a meet @ the hsv nat. Otherwise, we've been sticking to 4.5K-5K each morning.

SCY

600 Warm up

100 Bk - 2:00
100 Bk - 2:00 / 200 IM - 3:00 / 100 Bk - 2:00
100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
100 Easy

Dave led the lane for a while and I took over for the big mountain. Wasn't too bad. Held 1:15 pace for the first 300, 1:12s for the 400 and 1:17s for the last 300.

6 x 100 Up/Down Kick w/ fins - 1:30 (:10), start w/ 100 kick

12 x 50 pull - :50, 2 easy/2 hard

100 Cool down

(5000 Total)

Swam w/ Dave, Carole and Andrey. Left early to donate blood. But the machines weren't ready so it was all for nothing. Will try again next week.

SCY

600 Warm up

4 x 200 - 3:00, convert Free -> IM
8 x 50 Pull - :50, 2 easy/2 hard
50 Easy

4 x 200 - 3:30, convert IM -> IM Kick
8 x 50 Pull - :50, 2 easy/2 hard
50 Easy

4 x 200 up/down kick - 3:30 (:20)
8 x 50 Pull - :50, 2 easy/2 hard
50 Easy

200 Cool down

(4550 Total)

Swam w/ Roger and Dave. Haven't complained about pool temperatures lately. That's because the boiler has been broken and the temp has been in the low 80s all summer. Unfortunately, they "fixed" the boiler a couple days ago. By "fixed" I mean solved the problem AND turned it up all the way. Monday, pool temp had actually dropped to 79. Today, it was 85 and climbing. I'll acclimate and get over it. Until then, I'll have to deal w/ slower times.

SCY

600 Warm up

8 x 75 - :59, :58, :57, ... :52
50 Easy
Made these... not too bad.

400 IM (swim as 4 x 100 IM) - 7:00
8 x 75 Pull - :57, :56, :55, ... :50
50 Easy
Made these w/ time to spare.

400 IM (swim as 2 x 200 IM) - 7:00
6 x 100 - 1:20, 1st 25 fly or br
50 Easy
Started off ok (1:12) but was struggling at the end w/ 1:17-1:18s

400 IM - 7:00
6 x 100 Kick - 2:15, Descend (Fly 1:45, 1:42, 1:39; Br 1:32, 1:30, 1:27)

2 x 50 Easy fly
2 x 50 Easy 2 arm backstroke
100 easy free, one arm pull w/ kickboard
100 easy br, 3 pullouts per 25

50 Easy fly

(4800 Total)

Swam w/ Dave and Carole @ Dublin park.

SCY

600 Warm up

3 Rounds of (Fly/Bk/Br by round)
* 12x Stroke/Pull/Kick - 1:15
* 100 Easy
Did the bk/pull/bk kick w/o a drag suit.

4 x 50 Drill - 1:00
12 x 25 Pull - :30
12 x 50 - :50, odds kick/stroke; evens free

200 Cool down

(4900 Total)

Swam w/ Roger, Jonny, Chris and Andrey. Chris and Andrey are High School Swimmers joining us. I don't really have much chance against them in short swims but I can keep up for workouts. Lucky for me, I don't have to come back for another workout this afternoon like they do.

SCY

600 Warmup

8 x 75 - :59, :58, :57, ... :52
100 Easy
I got off the clock somewhere by 2 seconds but I held the pace through the set. Finished at :26 instead of :24. I think I messed up around #4 or #5.

400 IM Kick - 7:00
4 x 100 Pull - 1:20
400 IM Kick - 7:00
4 x 100 Pull - 1:20
400 IM Kick - 7:00
100 Easy
Dropped the drag suit for this set. Made the kick on 6:45 or so. Probably should have left the drag suit on but it gave me time to switch to paddles.

400 timed pull (4:18)
50 Easy
Kind of disappointed in this since I didn't have my drag suit. I had one bad entry early in the pull that messed up my right paddle but I should still be quicker than this.

4 x 50 - :45 IM Order/Free
4 x 50 - 1:00 Kick/Free
4 x 50 - :45 IM Order/Free
4 x 50 - 1:00 Kick/Free
4 x 50 - :45 IM Order

200 Cool down

(5050 Total)

Thursday - Swam w/ Dave, Dave and Eric @ Dublin.

600 Warm up

8 x 100 - 1:30
* Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Fly
* Evens - Fly w/ 1st, 2nd, 3rd, 4th 25 Free
100 Pull - 1:10
50 Easy

8 x 100 - 1:30
* Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
* Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Back
100 Pull - 1:10
50 Easy

8 x 100 - 1:30
* Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
* Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Br
100 Pull - 1:10
50 Easy

8 x 100 - 1:30
* Odds - Free w/ 1st 50 fly, outside 25s fly, middle 50 fly, last 50 fly
* Evens - Fly w/ 1st 50 Fr, outside 50 Fr, middle 50 Fr, last 50 fr
100 Pull - 1:10
50 Easy

10 x 50 Free - :45

100 Cool down

(5000 Total)

Friday - Swam w/ Dave, Dave and Roger @ Dublin

600 Warm up

6 x 50 - :45
Rest
1200 Free @ 1:15 Pace - Each of us took a turn up front with the rest drafting. 1st swimmer swam 150, moved out of the way while others passed and then joined the end of the line. 2nd swimmer led next 300 yards w/ an open turn halfway through to check the pace. 3rd and 4th swimmers did the same. First swimmer finished the last 150.
50 Easy

100/200/300/400 IM @ 15:00. Open turns @ end of each IM. If behind 1:30 pace, substitute stroke for free.
100 Easy

6 Rounds of:
* 100 Fly - 1:30 (1:28, 1:28, 1:25, 1:21, 1:17, 1:16)
* 50 Easy - 1:00
1:00 Rest
100 Timed Fly (1:12 - no drag suit)

200 Cool down

(4450 Total)

Saturday - swam @ hsv nat w/ Mary, Dave, Dave, Dave and Brandon.

500 IM, easy
400 IM Kick

16 x 25 IM Order - :30, odds easy, evens fast

At this point, Mary, Dave and I abandoned the whiteboard workout to join Brandon's workout.

10 x 50 - 1:00, 1-4 easy; 5-7 build; 8-9 fast; 10 fast (:30)

8 Rounds of:
* 200 Free - 2:15
* 150 Free - 2:15

I chickened out and pulled these. Made mostly 2:09s and 2:10s. Might have made it without the drag suit.

200 Cool down

(4800 Total)

Swam w/ Dave. Did pretty well today despite fighting a cold over the last few days. Had a really good 100 pull and made all the kick times despite limiting my use of br kick.

600 Warm up

5 x 100 - 1:45 Convert Free (fastest stroke) to Flutter kick (third fastest kick)
:15 Rest
6 x 100 - 1:30, 1:25, 1:20, 1:20, 1:15, 1:10 (finished on 1:08)
100 Easy

5 x 100 - 1:45 Convert Fly (2nd fastest stroke) to Fly kick (2nd fastest kick)
:15 Rest
6 x 100 - 1:20, substitute 25 fly for 25 free if ahead of interval
100 Easy
Hard for me to believe but my fly kick is now faster than my flutter kick... at least for 100 yards or more. Still have a long way to go but I'm definitely improving a lot.

5 x 100 - 1:45 Convert Br (3rd fastest stroke) to Br Kick (3rd fastest kick)
:15 Rest
6 x 100 Pull - 1:30 easy/hard (Made 1:01, 1:00, :.58.5 on hard ones)
100 Easy

8 x 50 - :45 (descended down to :32)
:30 Rest (fin change)
8 x 50 Kick w/ fins - 1:00

100 Cool down

(5100 Total)

Catching up w/ the blog today. Hopefully I can remember everything.

Friday SCY w/ Roger, Dave and Dave.

600 Warm up

20 minutes of pursuit set. Roger and I started at opposite ends of the pool. We did 25 pull (no paddles)/25 kick until one of us caught the other. Roger's flutter kick is faster than my breaststroke kick but he can't keep going forever. This was a matter of being patient and letting him wear himself out. I finally started catching up after 8 minutes and caught him at about 10. Next round, he got to choose - 25 back/25 kick. I really had no chance here. After a few hundred yards, he had chased me down. Final round, I got to choose - 25 pull/25 breast. Ended in a draw. Neither of us were making any gains on the other when 20 minutes ran out. Overall, I'm assuming we held a 1:30 pace for 1350 total yards. We probably did a little more than that but it was very difficult to count yardage on this set.

10 x 100 - 1:30, odds free, evens IM

4 x 50 Kick - 1:10
4 x 50 IM - 1:00
4 x 50 Stroke - :50
4 x 50 Free - :45
4 x 50 Pull - :35

200 Cool down

(4150 Total)

Saturday @ Nat SCY w/ Dave, Dave, Brandon and a couple others.

2 Rounds of:
* 200 Kick w/ fins
* 200 Drill down/Swim back
* 200 Pull

400 Pull
200 IM
200 Free
200 IM
400 Pull

10 x 100 - 3:00, sprint
Started at a low 1:01 and held mid-1:02s through 5 of these. Switched to paddles and did :59s. On the last one, I dropped the paddles and did a 1:01.5. Really painful set. It is amazing how fast that clock moves after a hard 100.

200 Cool down

(3800 Total)

Monday @ Dublin w/ Dave, Dave and Roger

600 warm up

3 x 75 - 1:30, 1st 25 kick
8 x 50 IM Order - 1:00, from dive off blocks
4 x 75 - 1:15, convert free -> back
25 easy kick

3 x 75 - 1:30, 1st 25 kick
8 x 50 IM Order - 1:00, from dive off blocks
4 x 75 - 1:10, convert free -> breast
25 easy kick

3 x 75 - 1:30, 1st 25 kick
8 x 50 IM Order - 1:00, from dive off blocks
4 x 75 - 1:05, convert free -> fly
25 easy kick
50 Easy
That's 24 starts off the blocks, 18 of which we had to climb out of the pool. That started to hurt after a while but I was able to stay ahead of the pace. Some of my dives were pretty sloppy due to fatigue.

6 x 200, odds free @ 2:30, evens IM @ 3:00
Roger led these which helped a lot. Drafted for a fairly easy 2:25 free and made 2:40-2:45 on the IM.

200 Cool down

(4900 Total)

Tuesday @ Dublin w/ Dave and Dave

600 Warm up

2 Rounds of:
* 100 Swim - 1:30 (R1 IM, R2 Free)
* 75 Kick - 1:20
* 50 Swim - :50 (R1 Fly/Bk, R2 Br/Free)
* 25 Kick - :30
* 4 x 50 Kick - 1:00, :55, :50, :45
100 Easy

16 x 100 - 1:30 Fly/Kick w/ fins as follows:
#1 - All Fly
#2 - #5 - 1st 25 kick, 2nd 25 kick, 3rd 25 kick, 4th 25 kick
#6 - #11 - KKFF, FKKF, FFKK, KFFK, KFKF, FKFK
#12 - #15 - 1st 25 fly, 2nd 25 fly, 3rd 25 fly, 4th 25 fly
#16 - All kick

2 x 200 Free - 2:45 (made 2:25, 2:23)
2 x 200 Stroke - 3:15 (did bk - 3:01, 3:00)
2 x 200 Kick - 4:00 (IM - 3:30, 3:21)

400 Timed Pull (4:17)

200 Cool down

(5000 Total)