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100 fr ez
300 fr ez WS
50 fr moderate
6 x 25 fr on 45 moderate sprint
10 x 25 on 1:00 as

• 12.5 all-out / 12.5 ez bk or br

100 warmdown

Listened to body this time as it screamed enough is enough.

Still swimming here in Vermont. Annual 1 hour swim is in the books ...

4th farthest, coming in at 4435 yards.

1000s:
1303, 1337 (2640), 1450 (4030), 1354 (5424)


Previous years...
2020: 4507
2019: sick - missed
2018; 4000
2017: 4025
2016: 4393
2015: 4257
2014: 4560
2013: 4565
2012: 4275
2011: 3800

250 ez fr
500 fr WS, FF every 3rd 25
4 x 100 fr on 3:00

• broken at 25 on 0:30

20 x 25 FK on 1:00
3 x 50 fr on 1:00 WF (30's)

---

Someone happens to frequent the place same time I book. Doesn't really swim, but does a hands at side version of dolphin kick at the surface using a snorkel going at about a 1:00 / 25 yd pace. What this person does not accomplish with momentum, definitely does accomplish with turning up the water. I don't mind swimming in rough ocean water, in fact I prefer it, but this insolent chop creates unpleasant facefulls of chlorinated rinse water that disagrees the GI track the following morning.

WARMUP
500 fr ez WS

MAIN
3 x 50 fr on 3:00 at 100 pace
5 x 50 on 2:00

• 25fr just submax sprint NB and turn, then 25 ez bk

SIDE DISHES
3 x 50 kick on 2:00

• 25 FK / 25 frog

50 fly WFAS
500 bk WF
200 DR WF

Was a youngster in adjacent lane pushing me. Anything free and under 100 was my game, but I'm still not ready to push the strokes quite yet

1200 fr WS

500 bk WFAS

500 kick

• 25 FK/25 frog

6 x 25 fr on 1:30

• mod. UW breakout then sprint

2 x 50 br

500 fr WS
500 ez fr and DR WS
10 x 50 on 2:00 WF as 25 fr fast/25 ez
5 x 100 on 3:00 25 FK (o) 25 fr (e)
150 fly kick WFAS HAS
150 fly kick on side WFAS HAS
50 HUDKF

Lifted weights the day prior though still managed to keep it together during this swim.

SCY meet in March but unfortunately I will still be abroad, 600 miles away, for work.

2|20
500 fr WS
100 floppy fish
500 fr WS
500 FK WS
200 FLK WFAS HAS


2|22
500 bk WF (7:00)
10 x 150 (100 fr/50 floppy WS)
4 x 50 FK/frogK
350 dr WFAS
2 x 50 OAD
6 x 25 UWDK with 0:60 r

500 fr WS
500 WS as 25 fr/ 25 floppy fish
500 bk WF
5 x 50 kick on 1:20
5 x 25 FLK HAS on 1:00
5 x 50 frog kick thru
200 kick HAS WFAS

2|5
10 x 50 fr on 1:00 WS
10 x 50 on 2:00 as 25fr nb /25ez bk
200 FLK HAS WF
50 FK WS


2|10
500 ez fr WS
500 fr WS 25ez/25moderate
200 floppy/frog
10x25 on 0:40FK
200 drills


2|11
500 bk WF
10 x 50 fr on 1:00 WFAS (28-31)
350 dr WF

I only had 45 min today, so got in 2600 with an IM main set. Enjoy!

Warmup (800):

800 swim:
100 fr / 100 stroke as 25k, 50dr, 25sw RIMO

Main (900):

200 IM swim @ 3:00
8x50 IMO (2 each stroke)
odd dr @ 1:00
even sw @ :50
100 IM @ 1:40
8x25 @ :30
odd - FAST IMO
even - easy fr

Main 2 (900):
3x300
1 - kick w/ fins @ 5:00
2 - breath control @ 4:30
breaths by 25 as: 6/5/4/5/4/3/4/3/2/3/2/1
3 - 75 stroke/75 free, 50 stroke/50 free, 25 stroke/25 free

Total: 2600 scy

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Felt a little garbage-y this morning so the swim was a struggle, but a good set to loosen up and get a little bit of speed with more rest. Enjoy!

W/U (1200):

200 swim
300 k w/ fins
200 swim w/ fins
200 k w/ fins
200 swim or pull
100 k w/ fins

Main (1500):
*I did not choose intervals for this set (very unlike me), but took about 30 sec rest in between

500 swim - every 5th lap fast
400 kick - every 4th lap fast
300 swim - every 3rd lap fast
200 kick - every other lap fast
100 swim FAST (was able to get down to 1:01 from a push)

300 easy warm down

Total: 3000 scy

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I did this swim on Wednesday (the only swim I got in this week unfortunately) and didn't have a lot of time so I went straight into it without warmup... I suggest a warmup if you have time!

Main (2600):
*All 100's fr @ 1:20 (adjust if necessary)
* Stroke intervals: 25 @ :30, 50 @ 1:00, 75 @ 1:30, 100 @ 2:00

4x[Rd 1 stroke - 25's, rd 2 - 50's, rd 3 - 75's, rd4 - 100's

100 fr @ 1:20
25/50/75/100 fly by rd
100 fr @ 1:20
25/50/75/100 back by rd
100 fr @ 1:20
25/50/75/100 breast by rd
100 fr @ 1:20
25/50/75/100 free by rd


choice warmdown

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10 x 100 fr / 50 floppy ez straight through

500 bk WF

10 x 25 FK on 0:45 WS

10 x 25 frog kick on 0:45 WS

10 x 25 on 0:45 FLK HAS WS

150 FLK on side HAS WF

550 fr WS
200 ez WS
500 bk WF
100 ez bk WF
200 floppy fish HAS WS
3 x 50 FK on 2:30 WS (43’s)
3 x 50 frogkick on 1:30 WS (1:03)
500 various drills WFAS
4 x 25 fr burst WFAS on 1:00
6 x 25 fr burst WFAS on 0:30
100 warm down

Catching up on posting workouts from last week, here is Wednesday, I liked the main set even though it was short:

W/U (1200):
4x300 SKIP

Aerobic (500):
5x100 @ 1:15 swim
*for this set, was just trying to test my aerobic base pace and how long I could go on 1:15

Main (1300):
4X[
1x100 IM @ 1:30
2x50 desc 1-2 @ 1:00, IMO by round
1x75 @ 1:15 breath: 3 breaths, 2 breaths, 1 breath by 25
2x25
1 - no breath @ :30
2 - easy @ :45

100 easy

Total: 3200

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warmup
500 bk wf 7:00

kick
20 x 25 on 1:00 kick
• 12.5 UW

set
3 x 50 WF on 1:30
• 25 fr nb/25 ez kick
5 x 50 WF on 1:00
• 25 fr nb/25 ez kick
2 x 50 WF on 1:30
• 25 fr nb/25 ez kick

drill
500 various drills

warmup
500 bk with fins
• 8:00

lactate production
4 x 50 fr on 3:00 with fins
• 25-29

drill
500 as 10x (25 floppy fish/25 fr) with snorkel

1|21

warmup:
500 fr snorkel
500 bk fins

drill/kick:
750 various




1|22
warmup:
500 bk fins - 7 or 8 min (forgot, 7 seemed fast so I assumed I could have started on 2 instead of 3)

form:
10×25 on 1:00 free, 1 breath

drill:
500 drill

kick:
4×100 IM kick HAS

drill 2:
200 dril

---

Sooner or later the old parts will heal enough to swim acid producing and RP sprint sets. Few weeks hopefully

500 fr snorkel
500 bk fins
200 floppy fish
8 x 50 on 2-3 kick

• as 25 UWDK/25 flutter

4 x 50 on 3 fast fr with fins

• last one NB

Long swim today with a long main set - enjoy!

Warmup (800):
300 swim
4x75 k/d/s @ 1:30
8x25 @ :30 - d/s IMO

Main (3000):

2X[
1x400 swim @ 5:20
2x{150 swim @ 2:15 - 75 build, 25f, 25e, 25f
100 swim @ 2:00 - 200 pace
50 easy @ :55}
1x200 swim 50 fr/50 bk
3x100 pull @ 1:20 desc 1-3
*2 min rest in between rounds*

Rest (200):
4x50 bk/br @ 1:00

Sprint (300):
1x200 Broken:
75 - rest :15, 50 - rest :10, 50 - rest :05, 25

100 easy

Stroke (800):
8x100 @ 1:40
odd - IM
even - stroke no free

300 easy

Total: 5400

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