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  1. Wednesday 4/3/19

    PM SCY Solo @ LRRC "Pace work"

    400 swim every 4th 25 head-up scull
    10x25 @ :40 w/ fins
    odd: UW FL kick
    even: FL drill
    3x150 @ 2:00 D1-3 pull w/ paddles + SNKL (1:43, 1:42, 1:41)

    4x
    15M DIVE FAST
    35 EZ
    odd: FL
    even: FR

    3x100 @ 1:40 FL kick on back last 25 UW w/ fins
    4x75 @ 1:10 D1-4 (:52, :50+, :48, :46+)
    :20 REST
    4x50 @ :50 FL @ 200 PACE (:29-, :29-, :29, :29+)

    300 EZ

    Total: 2400
    Categories
    Swim Workouts
  2. Wednesday 04032019

    by , April 3rd, 2019 at 02:11 PM (aztimm's training blog)
    Wednesday AM solo swim @ Sendero (SCY)

    1550 w/u

    100 kick w/fins

    4 rounds w/fins + board:
    * 25 drill/25 free/25 stroke/25 free/25 drill
    * stroke alternated back and breast (fly kick)

    100 kick w/fins
    50 easy (I hate being off by 50)

    2 x 600 swim w/fins @ 9:00
    * first freestyle (8:24)
    * second 75 free/25 stroke (alternating back/breast), 8:46

    3 x 500 swims @ 7:30
    * first free (7:07)
    * second 75 free/25 stroke (alternating back/breast), 7:32 (took 10 sec rest)
    * third free (6:55)

    4 x 100 @ 1:40
    1. 75 easy free/25 pace breast
    2. 50 easy free/25 pace breast/25 moderate free
    3. 25 easy free/25 pace breast (repeat)
    4. 25 pace breast/25 easy free/50 pace breast (1:29)

    300 w/d

    TTL: 5700 yards, in about 1:31

    backstroke: 375 yards
    breaststroke: 575 yards
    kick: 200 yards
    freestyle: 4550 yards

    my shoulder feels *almost* back to normal. still a little rusty, and I didn't push things with paddles or fly, but I felt rather comfortable. any day I hold under 7 minutes for a 500 swim is a good day for me.

    Updated April 3rd, 2019 at 02:19 PM by aztimm

    Categories
    Swim Workouts