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  1. Monday 3/25/19

    PM SCY w/ Trip @ LRRC "Maybe, just maybe, I am starting to generate a little speed."

    400 swim every 4th 25 scull w/ SNKL
    300 pull w/ SP + SNKL
    200 kick every 3rd 25 BR w/ BD
    100 I.M. drill

    5x300 @ 5:00
    odd: FR D1-3 to FAST: PINK, RED, BLUE (3:15, 3:07+, 3:01+)
    even: BK SMOOTH

    300 EZ

    Total: 2800

    Had just a sniff of some speed on the 300s, but no "easy speed" yet. Taper should set in in earnest by the beginning of next week. Some splits from the last 300: 58/1:28+/2:00/2:31 (100/150/200/250) .
    Categories
    Swim Workouts
  2. Back from a weekend break - Monday 3/25/19

    Happy Monday everyone...

    I was planning on doing a short recovery swim yesterday, but the pool was mobbed. Tri season has begun so our athletic center has been really crowded, had to share a lane for the first time in a long time. But on the bright side, I'm meeting lots of other swimmers/triathletes so that's always fun! Today was a mix of aerobic and sprinting... as always feel free to adjust the intervals.

    W/U (800):

    200 swim
    200 stroke (100 long glide br, 100 bk drill)

    8x50 @ :50 - 3 turn 50's + 6 dolphin kicks off each wall (turn finishing instead of touch finish).

    Main (2000):

    1x500 swim @ 6:40
    1x100 FAST @ 2:00
    1x400 swim @ 5:20
    1x100 FAST @ 2:00
    1x300 swim @ 4:15
    1x100 FAST @ 2:00
    1x200 swim @ 3:00
    1x100 FAST @ 2:00
    1x100 swim @ 1:30
    1x100 FAST @ 2:00

    200 easy

    Total: 3,000

    You can see that I started at my usual aerobic pace of 1:20 for the 5&400, but ascended the interval as the yardage got smaller. My focus was really on consistent pace, dps, and consistent speed on the 100's fast. For the 100's, I came in at 1:03, 1:05, 1:04 x 3.
    Categories
    Swim Workouts
  3. 3/25/19 Workout

    by , March 25th, 2019 at 08:57 AM (Swimming Through Jello)
    Monday, 3/25/2019 Pool Workout

    200 fr/200 k/200 dr/200 pull/200 fr

    10x50 k 1:00
    o-fast w/heavy board
    e-cruise

    3x200 pull 3:30 - 50 shark drill, 150 br3/5/7 x 200

    10x100 o-k 1:50, e-fr 1:30 threshold

    3x200 pull 3:15 - 50 bk, 150 fr

    6x50 dr/sw 1:00 warmdown

    4000y
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