200 Fr/200 Bk w/u
Put on snorkel and do (:05 sr between all):
400 FR with agility, 50 FR fast, 50 kick with board
300 FR strong, 50 FR fast, 50 kick with board
200 FR with agility, 50 FR fast, 50 kick with board
100 FR strong, 50 FR fast, 50 kick with board
4 x 25
- evens skull
- odds underwater SDK (rotate 90 degrees every 6 yds or so)
4 x 50 stroke (Medley Relay order)
50 ez and out
(Solo/Rec/2150 yds/40 min)
Nice to hop in the water this morning. It's been a long week at work after the pharmacy move, and relative lack of workflow. This weekend I established one, and also played bball on Sunday night with the guys (Preston stayed home to watch the Patriots game). Was going to swim last night, but had the opportunity to organize a last minute Bible study at my house with some of the guys and James, whose dad sometimes joins us at study and is home from Seminary in Louisville. Nice to get his perspective about some of the issues that seem to be coming up when us old folks get together.
Had to wait a bit as the lifeguard called in sick and the Rec director was running late (plus she forgot her keys). It was a good thing, though, as we just huddled in front of the entrance and talked, those going to swim and those headed for the weight room, about upcoming weddings, family news, and the like. Then a nice swim.
Updated January 15th, 2013 at 12:26 PM by rxleakem
My back was severely locked up this morning, so much so that I was having a hard time even doing a flip turn let alone dolphin kicking off of it. Because of this I just pushed thru it with some nice easy kick sets anyway. With my shoulders being as bad as they have been it was a choice of which area I was going to train, I was there, ready to swim so no excuses.
500 free every 4th lap drill
500 free kick alt 100 easy/100 moderate
8x25@:45 fly w/zoomers this was to loosen the back specifically
200 fly skull drill w/zoomers & snorkle (this is the set my lower back finally loosened up on )
200 free kick w/zoomers & snorkle
200 fly kick w/zoomers on back
200 breast kick
200 free swim w/strapless paddles & snorkle maintain a 6 beat kick
100 breast skull drill w/snorkle
100 fast free kick w/snorkle
300 free easy (on the last 100 of this I felt something pull on the right side of my neck, good thing I have the Compex stim for after workout)
total 2700 yards
Well, my body definitely knew that it had swum a whole lot of fast racing yesterday, and didn't fully cooperate with me in tonight's practice, but I still made it through okay. Luckily, John was already planning a "getting back into it" type of practice anyway since the kids were all off the entire weekend from practicing.
1000 Choice (did 150 Free/50 Back) 5 times thru
Eternal Kick Set:
3 Rounds of
300 Kick w/ fins @ 5:00 EZ200 Kick w/ fins @ 3:00 Build by 50s100 Kick w/ fins @ 1:20 Sprint
I did the first round as written, SDK w/ short fins, but my legs were just aching and on the verge of kicking my ass to the curb, so I took them off for Rounds 2 and 3...doing:
Rounds 2 & 3250 Flutter w/ board @ 5:00150 Flutter w/ board @ 3:00100 Flutter w/ board @ 1:20 Sprint (went 1:26 & 1:27 on these - possibly my fastest times to date)
(1600 of 1800/2600)
10 x 100 Free Pull @ 1:45 Odds EZ, Evens Build, Breathe Every 3
200 Breast EZ, working on glides - did 1/2 length pullouts w/ 4-5 SPL afterward
16 x 50 @ 1:30 FAST (4 of each stroke) Work the walls/underwaters/all kicking
These were fun. I had a great time racing a 13 year old girl in the next lane over on the backstroke and breaststroke ones.
200 EZ Back, working on rotation/hip roll
5 x 200 Free @ 3:00 Odds EZ, Evens Fast (<-- yeah! ok)
The 2nd one I just couldn't get going, and on the fourth one that was all I could muster and it hurt to get there. This is the part where it shows my body is old and can't recover like a kid can after a meet.
200 EZ and out
SCY@FGCU Aquatic Center
Air temp of 76, diving well pool at 80, 100% water clarity.
Sunny with humidity at 70%
200 FR DPS
200 Kick Scull
4x50 FR/fins on 1:30 desc 1-4; did 27-27-26-25
3x50 FR on 1:15 desc 1-4; did 30-29-28-27
T-30 FR Swim #1; did 2512yds
200 DPS Backstroke
T-30 FR Swim #2 w/paddles; did 2625yds
200 BR Kick
4(3x50 FR Kick on 1:00, 2x50 FR Strong on 1:15)
44, 45, 45, 29, 2845, 45, 44, 28, 2844, 43, 43, 28, 2843, 44, 43, 28, 27
300 FR DPS
Upon arrival I found out that FGCU LCM pool will remain as 2xSCY courses at least through college swim team season. It appears to be a very recent decision, schedules had already been printed with LCM pool lap swimming times for the entire Spring Semester. While I was looking forward to swimming LCM, I can certainly understand why the coaching staff chooses to practice SCY during the the SCY college season.
Today I was in the diving well as the life guards were short staffed and wanted everyone in one pool. At least the water was not too hot.
Set 1 - Did two T30 swims one straight FR and another one as FR with paddles. 2500 for 30 minutes is where I need to be and just barely made it. There is much I have to work on as I was coming up short and breathing early off the flip turns. But my stroke felt strong with a consistent EVF front end.
Set 2 - This is the first time doing 50 FR kick at/under :45 in 20 years, and also did some more 50s FR under 30.
PM only SCY
400 pull w/ buoy + strapless paddles + snorkel
4x100 FR kick (I did side kick)
RD1 @ 1:45
RD2 @ 1:35
1 @ 1:15 FR drill
1 @ 1:00 50 build/25 FAST
4x200 @ 2:20 3 RED (averaged 2:07s)/1 BLUE (2:03, 2:02)
8x50 @ :50 25 3/3/3 drill/25 perfect stroke w/ strapless paddles + snorkel
15x100 @ 1:10
2 AE holding :05 under interval (averaged 1:04s)
1 FAST (:59, :59, :58, :59, 1:00)
Here is the 50 FR race from Saturday:
Updated January 14th, 2013 at 09:48 PM by Calvin S
1 X 200 3:20 3:00
5 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
6 X 100 kick 2:10
1 X 100 swim -
10 X 150 free 2:15
1-5: negative split
6-10: third 50 fast
5 X 200 IM or stroke 3:30
WARM DOWN: 4 X 50 easy 1:00
Felt good today after an entire weekend off. Saturday the Nat was closed because the coaches were at meets. My son had a Lego League competition (we won the project research category - our robot didn't fare so well though) so swimming was going to be tough anyway. Swam w/ Dave, Dave, Dave, Keith, Aundrey, Meredith, Roger and Danny.
600 Warm up
6 x 50 - :45
16 x 100 - 1:15
1 x 50 Sprint (:33)
Made this fairly easily leading my lane. Meredith beat up on me in the adjacent lane for the first 10 and then I started to out-pace her on the last 6. Did mostly 1:13s but started making 1:10s near the end.
20 x 25 Kick - :30
4 Round of:
* 5 x 50 - 1:00
* Odds hard stroke, IM Order by round
* evens easy free
Made some :36s and :37s on the breaststroke
200 IM Kick Timed (3:09) By far my best IM kick time. Really encouraging.
14 x 50 - 1:00
* 1-7 25 underwater sdk w/ fins/25 easy
* 8-10 2 underwater kicks back, side, front, side on each 25 w/ fins
* 11-14 IM order, no fins
100 Cool down
I felt much better today. This was a long work out in about an hour and ten minutes.
6x50 catchup on 45
8x75 kick on 1.20
8x75 free on 1min
4x200 pull with paddles on 2.40. This was too slow and I dropped to 2.15
4x150 pull with paddles on 1.45
4x100 pull with paddles on 1.10
10x50 with flippers on 30
1000 free holding 1.10 pace
I held 1.03-1.05 on the pull set and 1.07-1.08 on the 1000. The 50s with flippers was really tough and ended up being a touch and go set, holding 31-32s after I fell off the pace after#5.
I learned that NyQuil makes it hard to swim fast the next day. I have been taking it for about a week since my sinuses started acting up. My 500 Free on Saturday was pathetic barely broke 7 minutes with a 6:59 and my 200 back was a 3:00 swim. Granted I have stayed away from back due to my elbow causing problems but with the addition of shoulder issues last week fly was hard too.
My 100 back was a 1:24 not good either but I was ok with it. Before the 400 IM I felt like I wanted to throw up, my heart rate was still high up over 100 and I was just telling myself get thru the fly... I did and it actually was not that bad a swim. I was expecting a 7 minute swim but went 6:24 and I actually had something left in the tank to split a 1:21 on the free.
time to resolve all these shoulder issues with my Compex unit and a good deep tissue massage.
Today was an easy day of sorts and everything still hurts.
500 free kick w/zoomers every 4th lap fly kick
5x200@3:15 free w/paddles & bouy descend to moderately fast went 3:01, 2:55, 2:52, 2:48, 2:43
10x100@:15RI drills/kicks #1-5 w/zoomers & snorkle #6-10 w/zoomers
Total 3000 yards
So happy to finally have a meet right at home today! Every other meet is so far "out there" that it's nice to be able to swim right at home. Today was nice as well, because I had some very nice competition today from that guy who lives on the west side of the state: That Guy! It's not too far timewise, aside from the mountain passes which can be an adventure at times.
1650 Free - 18:03.13 (masters best time, new LMSC record)
I was feeling pretty good about this event beforehand, and I probably took it out a bit faster than I should have. For some reason the splits didn't get recorded on the official computer results in Meet Manager...not sure why, but being the Top Ten Recorder person for the LMSC, I have the hard copies of all the meet paperwork/deck computer timing tapes/etc., so I can actually look up my splits for BLOG purposes.
For That Guy's info, I will place his splits next to mine, as he also had a very good neck and neck race with me.
Dist. / James / T.G. / (Differtial me vs. him)
100 - 59.53 / 1:01.13 (1.60)
200 - 2:04.81 / 2:06.38 (1.57)
300 - 3:10.39 / 3:11.39 (1.00)
400 - 4:16.48 / 4:16.58 (0.10)
500 - 5:22.92 / 5:22.29 (-0.63) <== "changing of the guard" here
600 - 6:29.24 / 6:28.12 (-1.12)
700 - 7:36.08 / 7:34.58 (-1.50)
800 - 8:43.78 / 8:41.12 (-2.66)
900 - 9:51.54 / 9:47.61 (-3.93)
1000 - 10:58.89 / 10:54.89 (-4.00)
1100 - 12:05.74 / 12:01.86 (-3.88)
1200 - 13:11.78 / 13:08.91 (-2.87)
1300 - 14:18.67 / 14:16.19 (-2.48)
1400 - 15:24.32 / 15:22.89 (-1.43)
1500 - 16:29.59 / 16:28.57 (-1.02)
1600 - 17:33.97 / 17:33.97 (0.00) <== Exactly tied here with a 50 to go!
1650 - 18:03.13 / 18:04.53 (1.40)
Masters best times for both of us as well! My age group coach John was there taking splits for me, and encouraging me onward through the race. Around the 7/8/900 point of the race, I was hurting bad, and wanting to back off, but knew John would've needed a real good excuse if I did.
It was good that I had kept relatively close to T.G., because having the rabbit out front can be encouraging when you want it to be. I was very happy with this swim, and I'm sure T.G. was as well, though he went to the gutter after the race for "just in case" reasons. I was very glad to have someone to swim this race with me today, and we pushed each other to just about the max. The rest of my day took a hit on performances, but it's all good.
100 Free - 54.42
Pretty much blah, but what do you expect after a killer mile?
Note: I should probably retire from this event altogether.
200 Back - 2:20.45
Sprint Fun - Unsanctioned 25s:
25 Fly - 11.83 - did it without a breath. (1st overall)
25 Back - 14.02 - SDKing was good, then was almost to the end (2nd overall)
25 Breast - 14.40 - I like this one. I had a completely different type of breaststroke on this one (1st overall)
25 Free - 11.33 - OK I guess (2nd overall)
These races basically consisted of the fast 25, hit the cooldown lane for a 25 back to the start end (wait for the reseeded chaos) and sprint another 25. Kind of a mini-workout in the middle of the meet.
Had a final leg on a 400 Free Relay at this point - didn't give much effort and cruised a 1:01
200 Free - 1:59.17
This was just hard. Still feeling the effects of the 1650. T.G. was right with me on this one...kicking my butt (meaning that he's tougher than me)
Swam the final leg on a 200 Free Relay, pretty much a cooldown swim
500 Free (swam as Fly) - 6:08.08
T.G. and myself both decided we would be worthless as far as putting together a "good" 500 Free race, so what the heck??
Updated January 13th, 2013 at 08:30 PM by jaadams1
PM only SCY
8x100 @ 1:40 k/s/dr/bld 2 each stroke I.M. order
3x200 @ 3:00 I.M.
4x100 RED HR
RD1 @ 1:20
RD2 @ 1:15
RD3 @ 1:10
4x50 @ 1:00 3/3/3 drill
4x25 @ :30 STRK pull w/ buoy
3x50 @ :50 STRK target 200 pace
150 @ 2:15 FAST
2x100 @ 1:45 AE
Each round was stroke I.M. order, with the 150 always being 50/100 (so RD1 was 50 FL/100 BK, RD2 was 50 BK/100 BR) except for RD4 where the 150 was all FR. The 100s were always FR aerobic.
18x25 w/ fins
14 @ :40 kick FL hands at side
4 @ :35 swim
Had a senior moment. Drove to the pool and found that I had forgotten to pack my suit. I did make successfully it to ART for a shoulder tune up. Went to a HS meet later. The next meet is senior night for Teen Fort. Four years of HS swimming almost over. Will be sad.
12 x 25 shooters w/fins @ :40
8 x 25 burst + cruise @ 1:00
4 x (25 AFAP back from the blocks + 75 EZ) @ 3:00 (12s)
32 x 25
odds = free @ 100ish pace @ :30 (11s)
evens = EZ @ :45
-- 16 w/fins & agility paddles
-- 16 w/fins, no paddles
1 x 100 AFAP breast w/fins
-- 1:01 (28/31)
-- taking it out this fast makes me think I may be still spinning my arms a bit in my 50
Note to self: don't bother with rec centers on weekends until after 4:00 until the summer. The life guard classes take virtually all the lanes. I am surprisingly somewhat tired after that workout. Recovery next week!
Updated January 13th, 2013 at 10:42 AM by The Fortress
I went to the pool today with my daughter like I have been doing for the past few weeks. I choose one of Pat Brundages 4k workouts. My masts coach was on deck working with some of the quick young age group swimmers he has. Towards the end of my workout he called me over and asked me to jump in with the kids and do a quick set. One of the kids reminds me of myself at the same age; he is built like a twig but is going to be really good. He can hold 1.05 frees forever and is still a little kid from a build perspective. I actually go the same feeling I had when I worked out with the longhorn aquatics before Christmas where despite our age difference in the case today I felt honored to be in the same pool as these guys.
400 - 100 free, 200 IM swum kick drill by 25, 100 free
4x100 free on 1.30
4x100 IM kick on 1.50
6x50-#1 free, #2-#5 IM, #6 free
1x500 pull with paddles on 6min
4x100 free on 1.30 hold 1.08(I held 1.05)
1x300 pull with paddles on 3.30 hold 1.05 pace
4x50 free on 1 min
100AFAP - I went 57
3x100 kick on 1.50
At this point I got the call to swim with the age groupers who were at the end of a 50 set
Age groupers swim
3x50 on 40 free
200 free on 2.30 - I went 2.05
100 free on 1.20 - I went 1.02
300 free on 3.30 - I went 3.10
200 free on 2.30 - I went 2.05
100 free on 1.20 - I went 1.02
I felt sluggish during my solo workout but as soon as I got in with the age groupers(who were right with me other than on the 300) I felt great. I guess my sluggishness must be in my head!
Updated January 12th, 2013 at 06:09 PM by StewartACarroll
AM only SCY
OK. So sometimes I am guilty of telling a white lie or two. Like yesterday when I said I was taking a much needed break from exercise today. Well, after coaching a college meet this morning, Doug Martin showed up to do a timed 50 FR (since the touch pads and timing system was all set up), and asked me to provide some competition. As if I hadn't done enough 50 FRs from a dive in the past 12 hours!
100 swim 50 FR smooth/50 FR focusing on FAST breakouts
50 FR FAST from a dive (23.41)
Doug went a swift 24.32 (not bad for someone on the cusp of being 60 years young!). There is a video floating around somewhere of the race. I will post it when I can find what happened to it. But now, seriously, I am taking the rest of the day off!
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 76, pool at 78, 100% water clarity.
Sunny sky with humidity at 69%
200 yds FR
4x25 on 20 count rest as 12.5 Fast/12.5 EZ
1000 FR Swim as;
8x125 (50 steady, 50 strong, 25 fast)
4x250 FR Kick w/board on 1:00 rest
as 100 steady, 100 strong, 50 fast
500 BR Kick, build 5x 1-4 by 25
6x75 BR on :20 rest, build each 75 1-3 by 25
1000 Fly as 5x200
each 200 (100 DK, 100 DR/S by 25)
Odd 25s steady, even 25s are FAST
12x12.5 on :30
as 4x12.5 of FR, BR, FLY
300 FR DPS
Endurance, Speed, Speedplay, FR-Fly-BR, Kicking
Updated January 12th, 2013 at 02:50 PM by fdtotten
Well, so much for taking it easy before the meet on Sunday. At least we don't have practice tomorrow, so I can get a chance to rest a little bit.
600 (25 Free, 25 V-Sit Scull, 25 Back, 25 V-Sit Scull)
6 x 200 SDK on back w/ fins @ 3:00
held 2:40ish on the first 5, then burned a 2:20 on the final one to race a 12 year old girl...she beat me by handlength or so.
3 x 200 Free Pull @ 3:20 Desc. 1-3 (went 2:25, 2:15, 2:05)
3 Rounds of 4 x 200 Max Rest
Round 1 - Choice Stroke - did Back (went 2:40, 2:35, 2:33, 2:31)Round 2 - IM - Fly felt horrible, just cruised these 2:35 up to 2:38sRound 3 - Free - definite cruise. 2:20s all the way through, just stretching out
3 x 100 Free @ 1:20 (1:10s)
3 x 100 Free @ 1:15 (1:10s)
3 x 100 Free @ 1:10 (1:08s)
Bucket Pulling relays
Ended up going twice on each relay since we were one person short of having equal numbers for 3 relays.
50 Yards of Fly w/ bucket, and 50 Yards of Free w/ bucket
Masters Meet at home this weekend. Can't get much better than that with all the traveling I usually do.
For any forumite folks from the PNA who may be traveling over here for the meet on Sunday...we're averaging the low-mid 20s for high temps over here right now...it's a bit cold outside, but there isn't any local snow in the forecast.
plus I'm sure I'll be on a few of the relays as well...200 Free , 200 Medley, and 400 Free
Should be a boatload of fun. It's gonna be a smallish meet too this year...about 45 folks. Usually our LMSC meets are closer to 60ish, but we still know how to drag the meet out for a little more rest.
AM and PM SCY
500 swim (300 FR/200 I.M. drill)
6x50 @ :40 D1-3 in pairs
4x25 @ :30 V.S.
5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ
4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR
3x (did FL/FR/BR by round)
2x25 @ :25 FAST breakouts
1x50 @ 1:10 FAST (27.1, 25.0, 31.8)
10x25 @ :35 under H2O kick w/ fins
After that we finished with:
2x50 @ 1:15 swim w/ fins FAST
(did 1 FL, 20.8, 1 FR, 21.1)
400 pull w/ buoy + snorkel
8x125 @ 2:00 50 drill/50 build/25 FAST
2 @ :40
1 @ :35
8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST
11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
50 @ :50 FAST FR from dive
75 @ 1:10 FAST STRK from push
75 @ 2:00 EZ
The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
26.0/48.0 (was going second and ate massive wake off the first turn)
This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.
All around sluggishness today. I am still stiff from weights on Tuesday and have been fighting something all week. Today I just never felt good.
6x50 catchup and finger drag drill by 25
2x500 on 6 min. First one swim, second breathing every 5 on odd and 7 on even
6x100 kick on 1.40
3x(3x75 on 1.05, fast easy fast by 25, 2x50 on 1 min second length no breather from turn, 1x25 AFAP on 35)
2x(4x25 under water with flippers on 30, 50 all out with flippers on 30). I went 23s on the 50s
2x(75 AFAP from deck on 1 min, 2x50 on 35).
Despite feeling all around crappy I felt like we did some good quality sets today. My daughter competes on Sunday and we will go for a swim tomorrow so it should be a good weekend.
Updated January 11th, 2013 at 08:13 PM by StewartACarroll
LCM@FGCU Aquatic Center
Air temp of 73, pool at 80, 100% water clarity.
Sunny with humidity at 69%
200 FR DPS
200 FR DPS w/paddles
2(2x50 on 1:00, 100 on 2:00) FR Steady
2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins
32, 31, 31, 30, 32, 31, 30, 3032, 31, 30, 29, 32, 30, 30, 29
SCY @FGCU Diving Pool, temp 78/100% clear
1x1000 FR as 100 Steady/100 Strong, desc 1-5
Splits: 1:07, 1:06, 1:06, 1:05, 1:05
400 FR/D Kick
10x50 FR on 1:00, Desc 1-5,6-10
30, 29, 29, 28, 27, 30, 29, 28, 28, 27
EZ 100 FR DPS
2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel
EZ 200 BR Kick
8x100 Free Strong on 2:00 as
1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5)
1-4) 56, 56, 55, 545-8) 1:00, 59, 58, 58
300 FR DPS
It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend.
Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress.
Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100.
Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking.
Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on.
Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.
Updated January 11th, 2013 at 05:14 PM by fdtotten
Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.
600 Warm up
16 x 50 - 1:00 down no breath, back easy
1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
10 x 100 - 2:00
* Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
* Evens easy free
14 x 25 - Various stuff - breath control, sprint, etc.
3 Rounds of:
* 100 kick (no breaststroke)
* 100 Backstroke
* 100 kick (no breaststroke)
6 x 50 Kick w/ Fins - 1:00
100 Cool down