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  1. Thursday 12/27/18

    AM SCY w/ Claire Bristow + Levi Lewis @ LRRC "I.M. with a backstroke focus"
    PM Weights @ LRRC
    PM SCY Solo @ LRRC "Recovery"

    AM Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    6x50 @ 1:00 BK drill
    odd: 3/4 drill
    even: "Matt Biondi" drill
    4x75 @ 1:15 rolling I.M. work transitions!

    2x
    4x25 @ :45 BK kick w/ 15M UW off wall
    3x100 @ 1:25 BK AE
    200 @ 3:45 I.M. FAST done as 25 FL/75 BK/25 BR/75 FR (2:15, 2:14)

    200 EZ

    Total: 3400

    Weights:

    3x10 BB RDL (55#)
    3x10 BB back squat (55#)
    3x10 S-leg curl (30#)
    3x10 S-leg extension (30#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)

    PM Swim:

    2x
    5x100 @ :15 rest w/ SNKL
    #1 - FR kick H.A.S
    #2 - 75 FR kick H.A.S./25 FR swim
    #3 - 50
    FR kick H.A.S./50 FR swim
    #4 - 2
    5 FR kick H.A.S./75 FR swim
    #5 - FR swim
    4x75 @ 1:20 k/dr/UW w/ fins

    8x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :30 FR kick w/ BD
    2:00 REST
    8x25 @ :25 FR kick w/ BD
    2:00 REST
    4x25 @ :20 FR kick w/ BD

    100 EZ

    Total: 2700
  2. Wednesday 12/26/18

    PM SCY w/ Trip (main set only) @ LRRC
    CORE7 post swim

    Swim:

    2x
    400 swim every 4th 25 scull w/ SNKL
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL
    3x100 @ 1:30 3/1/2/0 breaths per 25 pull w/ paddles
    4x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    4x
    300 @ 4:00 D1-4 pull w/ paddles + SNKL
    3x100 @ 1:30 D1-3
    RD1: 3:36, 1:08, 1:05, :59
    RD2: 3:34, 1:09+, 1:03+, :58
    RD3: 3:28, 1:10, 1:04+, :59-
    RD4: 3:29**, 1:10, 1:04+, :59-

    **Oops, I backed off too much on the middle 100 :/

    8x50 @ 1:00 kick H.A.S. w/ fins + SNKL
    odd: FR
    even: FL

    Total: 5000

    CORE7:

    - high plank to low plank (RD1/RD2), add jump (RD3)
    - low plank pike-up (RD1/RD2), streamline hold on back (RD3)
    - high plank knee pulls (RD1), streamline hold on back (RD2), elbow to knee crunch switch sides at :30 (RD3)
    - floor wipers
    - bounce squat/lunge (switch on command)
    - high plank w/ leg lifts (RD1), leg raise to hip raise (RD2/RD3)
    - full body crunch/toe touch switch at :30 (RD1), full body crunch/hip raise switch at :30 (RD2), three-quarter burpees (no push-up) (RD3)
  3. 12/26/18 Workout

    by , December 26th, 2018 at 10:56 AM (Swimming Through Jello)
    Wednesday, 12/26/2018 Pool Workout

    Getting up early on Christmas break!

    200 fr :30 rest
    300 k/d/s x50 :45 rest (fr/bk)
    400 k/l-arm/r-arm/sw x25 (fr/bk)

    4x100 pull :30 rest
    25 - scull
    25 - fr pull work catch
    25 - br pull (no glide)
    25 - fr pull work hand acceleration

    4x{100 fast/150 cruise 4:00, 125 cruise/100 fast 4:00}
    //So this was a broken fast efforts with staggered go times and varied distances to theoretically even the finishes out for the 3 of us there. So 72 year old Doug went at the top, former distance swimmer Julian went at the :05, I went at the :10. I hit the wall after the 3 round 1st fast 100 and only did 100 cruise after that and the 4th round - so my set was 100 less than as written. Still good effort!

    8x50 dr/sw, ch/sw 1:00 EZ

    8x25 :30 o-fast, e-ez
    //Also staggered. Doug at top, Julian at :01, me at :03.

    200 warmdown

    3900y

    Might do a double tomorrow - swim first thing in the morning and then go to the gym if my wife decides she wants to.
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  4. Weekend Workouts

    by , December 24th, 2018 at 12:14 PM (Swimming Through Jello)
    Saturday 12/22/2018 CrossFit Workout

    Warmup - plyos, movement warmups

    Conditioning - "Twelve Days of Christmas" - Done like the song (1, 2-1, 3-2-1, etc)
    1 - Squat clean thruster 95#
    2 - Handstand pushup
    3 - box jump 24"
    4 - burpees
    5 - wall ball shots
    6 - push press 95#
    7 - front squat 95#
    8 - KB swing 53#
    9 - pullups
    10 - front rack lunge 95#
    11 - pushups
    12 - sumo deadlift high pull 95#
    26:22
    almost 2 minute PR from last year!


    Sunday 12/23/2018 Pool Workout

    Afternoon pool workout to make up for not having Tuesday practice.

    3x{150 free 2:20
    100 k 1:50
    50 IMO 1:00}

    4x{75 side/side/back kick 1:45
    75 l-arm/r-arm/swim 1:30
    100 IM D1-4 2:00}
    IMO, breast k/board, KPK for kick and drill

    6x50 dr/sw 1:00

    6x150 2:30 "Vanishing Freestyle" to breaststroke
    //Groin started to pull a little so did the last 1+ as just flutter kick on back

    6x50 dr/sw 1:00 warmdown


    Monday 12/24/2018 Garage Lifting

    Coached in the morning - the bad thing about coaching is that I make up workouts that I want to do! Then lifted in the garage.

    Back squat - 45/5, 135/3, 185/3, 225/3, 255/3, 280/3, 265/5, 250/7, 235/10
    //Finally went up in weight though that was tough because it was cold outside so took me a bit to warm up!

    5 rounds (not for time)
    3 push press 165#
    20 Russian KBS 53#
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  5. Monday 12/24/18

    AM SCY Solo @ LRRC

    400 swim 100 FR/100 BK every 4th 25 scull
    400 I.M. kick w/ BD (except BK - S-line)
    400 pull w/ SP + SNKL

    4x125 @ 2:00 kick w/ fins
    odd: last 25 FAST FL UW
    even: first 25 FAST FL UW

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    12x25 @ :30 SMOOTH FL w/ fins

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  6. Saturday 12/22/18

    PM SCY w/ Trip @ LRRC AE I.M. F-U!

    2x
    300 swim every 4th 25 kick H.A.S. w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    2x150 @ 2:00 4/1/3/1/2/1 breaths by 25 pull w/ SP

    8x50 @ 1:00 Progressive Freestyle w/ SNKL

    10x200 @ 2:35
    Odd: AE FR
    Even: STRONG I.M. (2:24, 2:26, 2:26, 2:26, 2:22**)
    ** the last one was so much quicker than the others because Trip tried to sprint by me on the last 50 (he did all 10 FR). I had to haul ass to the finish to beat him. Not so fast, Trip.

    100 EZ

    Total: 4300

    This workout was a bear. Happy I got through it, but I really wanted to quit already by #3. Trip felt the same way. Shout out to him for sticking with it and helping me stick with it as well!
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  7. Workout 12/22/18: morning

    by , December 22nd, 2018 at 09:47 PM (Maple Syrup with a Side of Chlorine)
    Morning swim with a full pool...
    Masters this morning, and given the Yule Time season I thought that this fun workout posted this week to the USMS main page was would be a great one for the team. You can find it and other sets at: http://www.usms.org/articles/article...y.php?aid=2795

    The Grinch Stole my Practice
    Fellow marathon swimmer and Turkey Trot (Not) participant, Bill Shipp of Mitchellville, Md., has a special 3,000-yard holiday-themed workout: a fun concoction of swimming and holiday references with lots of sprinting (bah humbug!).

    Chestnuts Roasting: 600 warm-up I did 700

    Grinchs Lament: Their mouths will hang open a minute or two, Then the Whos down in Whoville will all cry, Boo Hoo! I did fly, others had stroke option

    5 x 100:
    25 fly, 75 free
    50 fly, 50 free
    75 fly, 25 free
    50 fly, 50 free
    25 fly, 75 free

    Reindeer Games, aka Speed Work: Coach Comet announces, My job is to make bucks out of you.

    1 x 100 all out on 3:00
    2 x 50 all out on 1:30
    1 x 100 all out on 3:00
    2 x 50 all out on 1:30

    When you feel like slowing down, just remember, Santas sleigh is moving at 650 miles per secondthats 3,000 times the speed of soundto deliver all those toys in one night. How fast are you going? Thats right, not fast enough. Keep going.

    Bumbles Bounce: Rudolph: But you fell off the edge of the cliff. Yukon Cornelius: Didnt I ever tell you about Bumbles? Bumbles bounce.

    Streamline push off the bottom. Butterfly kick out of the water as high as you can go. Hold it. Repeat 10 times.

    Grinch's Reprise: And what happened then...? Well, in Whoville they say that the Grinchs small heart grew three sizes that day!

    300 social kick

    Coach Ebenezer Scrooges Set: If theyd rather die, then they had better do it and decrease the surplus population. Libby and Jeff did im, others just free

    1 x 400 IM (rest 5 seconds on each 25 fly)
    100 easy
    1 x 400 reverse IM (nothing says Scrooge like a 400 reverse IM)
    100 easy

    Joy to the World: Linus: And the angel said unto them, Fear not, for behold, I bring unto you good tidings of great joy, because the workout is over after this warm down!

    100 cool down
    [Masters/Rec/2900 yards/80 min]

    Swam with Greg, Jim, Libby, Kevin, Jeff, Rebecca, Mary, and Melissa. The Rec is closed on Mon and Tues this coming week so I swam a little more than uaual.
    Categories
    Swim Workouts
  8. 12|21|18 lcm/scm/scy

    by , December 22nd, 2018 at 09:27 AM (Blog)
    Ran into a bulkhead that mysteriously appeared in the lane during lcm set. Was the type they just drag in to each lane and tie off. Thought they were only doing the other lanes. One side was a little longer than scm, and the other was a little longer than scy, swam both liking the slightly longer than scy one the best.


    200 LCM IMK
    50 fr ez
    200 SCM IMK
    50 fr ez
    2 x 200 SCY IMK
    50 fr ez
    600 fins

    Fly kick parts done as UW Atlantis with 3 - 4 breaths per 50

    Lactate conditioning is not activity selective I find. For instance I swam just twice past 2 months, but my legs didnt mind at all 1.3k of straight kicking, even after pushing a few of them. I have been working LP on dryland at least 2x wk which consists of 30s max efforts (peaking to 800 watts rogue / 1100 watts assault) on the airbike followed by 60-90s woodland curve 6-9mph, then remounting airbike 90 - 120s active rest.

    Updated December 22nd, 2018 at 04:07 PM by __steve__

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  9. Friday 12/21/18

    AM SCY Solo @ LRRC "Kicking"
    PM SCY Solo @ LRRC "Friday Fly Day"

    AM Swim:

    6x100 @ 1:50 75 fr/25 FL kick H.A.S. w/ SNKL

    ALL FR KICK W/ BD (except where noted):
    2x25 @ :25 FAST
    25 @ :50 EZ
    4x25 @ :25 FAST
    25 @ :50 EZ
    6x25 @ :25 FAST
    25 @ :50 EZ
    8x25 @ :25 FAST
    25 @ :50 EZ
    100 "Progressive Scull" w/ buoy + SNKL
    8x25 @ :22.5 FAST
    25 @ :45 EZ
    6x25 @ :22.5 FAST
    25 @ :45 EZ
    4x25 @ :22.5 FAST
    25 @ :45 EZ
    2x25 @ :22.5 FAST
    25 @ :45 EZ

    100 FR PERFECT STROKE! w/ 4/6/2 turns

    Total: 2000

    PM Swim:

    300 swim w/ SNKL
    300 pull w/ SP + SNKL
    200 swim w/ SNKL
    200 kick 50 FR/50 FL w/ BD
    100 swim w/ SNKL
    100 "Progressive Scull" w/ buoy + SNKL

    12x100
    4 @ 1:30 add-on FL to front D1-4 (1:11, 1:10, 1:08, 1:03+)
    4 @ 1:15 FR AE
    4 @ 1:30 add-on FL to back D1-4 (1:12, 1:09, 1:07, 1:04)

    100 EZ

    Total: 2500
    Categories
    Swim Workouts
  10. Friday 12212018

    by , December 21st, 2018 at 04:49 PM (aztimm's training blog)
    Friday AM solo swim...

    drove to Sendero. guards told me that heating (really natural gas) problem is still going on. water temp is 69F, no hot water in showers, no heat in locker room. I left and drove to the Georgetown Rec Center (I'm not a member so it is $5).

    1000 w/u (mixed in some breast and back, and switched lanes to get one with flags, was busy when I showed up)

    3 rounds:
    * 100 kick w/board and fins
    * 75 easy swim w/fins
    * 25 fast fly w/fins

    100 easy

    4 x 150 pull @ 2:15, w/Catalyst paddles + buoy

    100 easy

    4 rounds of (all 25s on 30):
    * 25, done 1/2 easy, 1/2 fast
    * 25, done 1/2 fast, 1/2 easy
    * 25 easy
    * 25 fast
    --rounds 1 & 3 were free, rounds 2 & 4 the fast was breast

    5 x 200 free @ 3:00 (held about 2:48)

    4 x 150 pull @ 2:10, w/Agility paddles + buoy

    200 w/d

    TTL: 4800 yards


    this is a decent pool, for an indoor pool. I swam here a few weeks ago when the air temp was too cold for Sendero to open (they don't open if it is under 40F). the first visit was free, after that it is $5. but they do have free electric car charging; I drive a plug-in hybrid, so charged for free while I swam.

    I hadn't done any speed-type work in a long time, so figured since I was inside, with a digital pace clock, I might as well. my fast 25s were on about 16, which isn't too horrible for me.

    something about swimming in indoor pools...my breathing always seems a bit more labored, and I drink more water. I guess that's why I put up with Sendero, despite all the drama (plus it is only $60/year, outside, and about a 7 minute drive from home).
    I just wasn't in the mood for the gym pool today, and it looks like I'll have to do that Monday if I want to swim, as both Sendero and the Rec Center are closed since it is Christmas Eve.


    if the weather is decent, I'm thinking of heading down to Barton Springs this weekend. it has been a few months since I've been.
    and speaking of water temps, yea the water there is usually 68-72F. I'll plan on Sunday afternoon, if it is sunny.
    I managed to swim at the Bondi Icebergs pool when the water temp was 18C (about 64F), on a sunny day with air temps in the 70s (it certainly wasn't pleasant to start out, but after the initial shock, and the first 200m, I was mostly ok). I wore a cap and 2 suits.
    Categories
    Swim Workouts
  11. 12/21/18 workout

    by , December 21st, 2018 at 10:55 AM (Swimming Through Jello)
    Friday, 12/21/2018 CrossFit Workout

    Colonoscopy Thursday for my UC. Looks like things are not quite as remissed as expected, might be changing medications for a bit. Nothing too terrible down there though. I'm going to blame prep and procedure for my poor workout this morning.

    Warmup - various plyos, PVC and barbell warmup

    Strength - High Hang Snatch - 45/2, 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+b

    Conditioning -
    2000m row
    50 wall balls
    1000m row
    35 wall balls
    500m row
    20 wall balls
    21:08
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  12. Thursday 12/20/18

    PM Weights @ LRRC
    PM SCY w/ Blair @ LRRC "Recovery"

    Weights:

    3x8 pull-ups
    3x10 DB shoulder press (10#)
    3x10 DB S-arm bicep curl (10#)
    3x10 DB tricep extension (15#)
    3x10 DB S-arm row (15#)
    3x10 DB bench press (10#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    200 abs

    Swim:

    1000 SKIPS

    16x50 @ 1:00 "Progressive Freestyle" w/ SNKL

    200 BK PERFECT STROKE! w/ 4 FL kicks off all walls

    Total: 2000
  13. Wednesday 12192018 & hit 500 miles!

    by , December 19th, 2018 at 08:17 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero Springs

    arrived and the lifeguards told me that there had been a problem with the natural gas at the facility. no hot water (or heat) in the locker rooms, and they said the pool water temp was 78. some guys who were there before me were already leaving. I figured that I've swum in far colder water, so 78 shouldn't be a big deal.

    I think it might have been about 76. certainly still doable, but I didn't want to linger too long between sets.


    1200 w/u, mixed in a bit of breast and back (plus with the cool water I just felt i needed a longer set)

    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)
    2 x 125, done as 25 drill/25 free/25 back/25 free/25 drill
    25 easy swim w/fins
    25 fast fly w/fins
    100 kick w/fins + board
    75 easy swim w/fins
    25 fast fly (w/fins)

    100 easy

    500 @ 8:00, done 75 free/25 breast
    500 @ 7:30, done 75 moderate/25 fast
    500 @ 8:00, done 75 free/25 breast

    100 easy

    5 x 200 @ 2:55, w/Agility paddles + buoy

    300 w/d

    TTL: 4900 yards
    (yea I thought about another 100 to make it an even 5000, but then thought that would just be silly)



    After my swim last Wednesday (which was cut short, since the lifeguards said the chlorine level was too high), I hit 500+ miles on my GTD. First time in about 4-5 years I think. I had been hitting it regularly, but then life got in the way.
    Here is my monthly breakdown:




    And here is my pool list for 2018:
    1. Sendero Springs Pool, Round Rock, TX
    2. 24 Hour Fitness Pool, Round Rock, TX
    3. YMCA of Central Texas, Round Rock, TX
    4. Creekside Pool, Round Rock, TX
    5. Georgetown Parks & Recreation, Georgetown, TX
    6. Deep Eddy Pool, Austin, TX
    7. Barton Springs Pool (I use the term, "pool," loosely), Austin, TX
    8. Pickney Recreation Area, Hell, MI (for Swim to the Moon)
    9. Pool at the Conrad Singapore
    10. Open water at Dewata Beach, near Galle, Sri Lanka (Indian Ocean)
    11. Melbourne City Baths, Melbourne Australia
    12. Brunswick Baths, Brunswick Australia (about a 20 min tram ride from Melbourne)
    13. Tobruk Memorial Pool, Cairns Australia
    14. Cairns Esplanade Lagoon, Cairns Australia
    15. Open water at the Great Barrier Reef, off the coast of Cairns Australia (Pacific Ocean)
    16. Andrew Boy Charlton Pool, Sydney Australia
    17. North Sydney Olympic Pool, North Sydney Australia
    18. Bondi Icebergs, Sydney Australia
    19. Xinghai Swimming Complex, Suzhou China
    and
    20. How could I forget my neighborhood pool? Highlands at Mayfield Ranch swim center. About a 5 minute walk from home.

    probably the 2 most iconic pools I swam in this year were North Sydney and Bondi #17[/URL] & [/URL]:


    I'm signed up for the first and last legs of the SCAR swim in April 2019, so that will kick my swimming into gear early in the year. Saguaro is about 10 miles, and Roosevelt is just a 10k.
    USMS Nationals will be in Mesa at the same time, and I'm toying with the idea of swimming some events. More likely, I'll just volunteer to help out for a few hours (after swimming 10 miles, I just can't imagine racing 100 yards ).
    If anyone will be going to nationals, give me a shout. I swam with the masters team at Kino for about 6-7 years so I know the pool quite well.
    When I upped my distance to train for Swim to the Moon (10k) this past summer, I dropped about 5-10 pounds (not sure I want to drop more for SCAR as those lakes are a bit cooler).

    Updated December 20th, 2018 at 11:00 AM by aztimm

    Categories
    Swim Workouts , Planning
  14. Wednesday 12/19/18

    PM SCY w/ Trip + Blair Bish @ LRRC
    CORE7 post swim

    Swim:

    2x
    300 swim every 4th 25 scull w/ SNKL
    4x75 @ 1:20 k/dr/UW w/ fins
    6x50 @ 1:00 drill
    RD1 - 3 FL/3 BK
    RD2 - 3 BR/3 FR

    16x75 @ 1:10
    4 - FR "Claire Lockridge"
    4 - rolling I.M. STRONG
    4 - FR "Claire Lockridge" **
    4 - rolling I.M. STRONG
    ** I messed up the 4th 75 and choked on water so I went 2/2/1 breaths by 25 :/

    10x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 3500

    CORE7
    - plank jacks (RD3 w/ gliders)
    - alternating knee pulls/pikes w/ gliders
    - single leg v-ups
    - floor wipers
    - mountain climbers w/ gliders
    - half burpees
    - hip raises (RD1), full body crunch (RD2), toe reaches (RD3)
  15. 12/18-12/19

    by , December 19th, 2018 at 08:27 AM (Swimming Through Jello)
    Tuesday, 12/18/2018 CrossFit PM Workout

    Warmup - KB warmup, muscleup progressions

    Strength - Sumo DL - 135/6, 225/6, 275/6, 315/6, 315/3,3,3,3
    //Went a little light on these, left piriformis (I think) was feeling buggy)

    Conditioning - 3 rounds
    50 air squats
    7 muscleups
    10 hang power clean 135#
    8:16

    Wednesday, 12/19/2018 Pool Workout

    2x{300 fr 1min rest
    200 p br3/5/7/3 :30 rest
    100 k :30 rest}

    3x150 k 2:30 (held just over 2:00)
    100 ez 2:00
    3x75 br k 1:50 (held 1:06)
    100 ez 2:00
    3x50 k w/board 1:10 (held :38)
    100 ez 2:00
    3x25 k :40 (held :16)

    6x50 dr/sw 1:00

    12x50 VS 1:00 (fast - 24.0 free, 26.0 back, 31high breast)
    50 ez
    12x25 VS :35 (fast - 12high fly, 12low back, 11low free)
    200 warm down

    3850y
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  16. Workout 12/18/18: evening

    by , December 18th, 2018 at 09:11 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 150)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+50 easy)
    50 kick into 50 pull
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull into 50 kick
    4 x 50 on :20sr best average (I did 2fr from push: 2:08.72)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out (extra 50)
    -----------------------
    (Masters/Rec/2400 yds/52 min)

    Just me and Greg at practice tonight. Trying to better sombre times for the virtual swim league in a few events over the next couple of weeks, although with work and pool closures I'm not sure how many I can redo.
    Categories
    Swim Workouts
  17. Tuesday 12/18/18

    PM Weights @ LRRC
    PM SCY Solo @ LRRC

    Weights:

    3x10 BB RDL (45#)
    3x10 BB back squat (45#)
    3x10 S-leg curl (10#)
    3x10 S-leg extension (10#)
    3x10 S-leg glute (30#)
    3x15 hip adductor (50#)
    3x15 hip abductor (50#)
    2x (3x10) DB "empty cans" (5#)
    500 abs

    Swim:

    5x100 4 FL kicks off walls w/ SNKL
    1 @ 2:00 kick H.A.S.
    1 @ 1:50 75 kick H.A.S./25 swim
    1 @ 1:40 50 kick H.A.S./50 swim
    1 @ 1:30 25 kick H.A.S./75 swim
    1 @ 1:20 swim

    12x25 @ :40
    odd: FR NO SPLASH!
    even: DIVE w/ FAST breakout into EZ

    8x50 @ :50 FR swim opposite fin + opposite upside down paddle (switch each 50)

    8x25 @ :45 12.5 FAST FR kick in S-line + 2 FAST FL strokes into EZ

    6x25 @ :50 :10 FAST FR kick on wall into FAST turn + FAST breakout
    6x25 @ 1:00 FAST FR NO BREATH w/ fins

    2x200 @ 2:35 FR swim
    100 EZ

    Total: 2200
  18. What's your gift?

    by , December 18th, 2018 at 04:34 PM (Questions from Coaches)
    The holiday season is a wonderful time of year to celebrate the joy of giving to and sharing with others. Coaches give of themselves throughout the year striving to make the experience of swimming the best it can be for those they lead.

    What gift do you have that you share with your swimmers? Dont confuse giving with gifting. You give your time. You gift what you do with that time. You give a workout. You gift the promise of hope. You give the swimmers feedback on stroke technique. You gift the swimmers self-confidence and pride of accomplishment.

    This holiday, realize what gift you have that you can share now and into the future. Resolve to be better tomorrow than you were today. In sharing your gifts and enriching others, both giver and receiver benefit. Wishing you and your swimmers a happy and healthy new year.
    Tags: coach
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  19. Monday 12/17/18

    AM SCY Solo @ LRRC
    PM SCY Solo @ LRRC

    AM Swim:

    300 swim 4 FL kicks off walls w/ SNKL
    300 pull w/ SNKL
    200 swim 4 FL kicks off walls w/ SNKL
    200 kick every 3rd 25 BR w/ BD
    100 swim 4 FL kicks off walls w/ SNKL
    100 I.M. drill

    8x125 @ 2:00 kick H.A.S. w/ fins + SNKL
    odd: last 25 UW in S-line
    even: first 25 UW in S-line

    100 EZ

    4x100 @ 1:05 (1:01, 1:02, 1:03, 1:04+)
    1:05 REST
    3x100 @ 1:05 (1:02, 1:04, 1:04+)
    1:05 REST
    2x100 @ 1:05 (1:02, 1:04+)
    1:05 REST
    100 @ 1:05 (1:02+)

    100 FLOAT
    100 PERFECT STROKE w/ 4/6/2 turns

    Total: 3500

    PM Swim:

    4x150 @ :20 rest 25 kick H.A.S./25 L-arm/25 kick H.A.S./25 R-arm/50 swim
    odd: FR
    even: BK

    7x100 @ 1:20
    6x125 @ 1:40
    5x150 @ 1:55
    4x175 @ 2:10
    3x200 @ 2:25
    2x225 @ 2:40
    250 @ 2:50

    4x50 @ 1:00 PERFECT STROKE! w/ 4/6/2 turns

    Total: 5000
    Categories
    Swim Workouts
  20. 12/17/18 Workout

    by , December 17th, 2018 at 04:01 PM (Swimming Through Jello)
    Monday 12/17/2018 Pool Workout

    3x100 fr 1:40 easy
    4x50 k 1:05
    2x100 fr 1:35 moderate
    4x25 k :40 work underwaters
    1x100 fr 1:30 90%
    100 k fast
    100 ez

    3x200 3:10 (2x90%)+5s
    4x150 p 2:30 br3/5/7
    2x200 3:20 (2x90%)
    4x50 p :50 br4 d1-4
    1x200 fast
    //This set did *not* go well. I think I misunderstood what 90% was supposed to be on the warmup, besides the fact that I just am missing endurance. Need to work on being able to maintain speed if I ever want to be decent at anything longer than a 100 again...

    6x50 dr/sw 1:00

    2x{2x25 fast :30
    2x50 rev build :50
    100 easy 1:40}
    100 warmdown

    4100y
    Categories
    Uncategorized