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Swim Workouts

  1. Wednesday 10/10/12

    Wednesday 10/10

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    4x (did all STRK IM order by round)
    4x25 @ :30 kick w/ board STRK
    2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
    100 @ 1:40 50 FAST STRK/50 aerobic FR

    50 EZ

    500 for time (5:29)

    150 EZ

    Total: 3000

    PM swim:

    Water Polo practice with my high school guys.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/20122

    by , October 10th, 2012 at 01:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :50

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 :45
    Four rounds.Choice.
    Round 1: 25 is fast
    Round 2: 50 is fast
    Round 3: 75 is fast
    Round 4: 100 is fast

    5 X 100 kick 2:15
    50 moderate/50 fast

    1 X 800 pull
    50 easy/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  3. Wed Oct 10th, 2012

    by , October 10th, 2012 at 12:27 PM (Ande's Swimming Blog)
    Wed Oct 10th, 2012

    Trained yesterday didn't blog
    need to lift weights today


    Whitney coached
    SCY UT Swim Center Diving well
    6:00 - 7:30, dove in at 6:02
    Swam with Mike, Tyler, Marcio
    beside Todd, Sloan, Larry,

    Warm up
    100 fr
    100 FL KRLS
    200 FR
    100 BK KRLS
    300 FR
    100 BR KRLS

    Main Set

    8 x 25 FL on 30
    ODDS 6 SDKs 2 fast strokes
    EVENS k on bk

    300 IM fast on fly, cruise the rest
    1:00 break

    8 x 25 Bk on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 BR on 30
    ODDS strong pull out 2 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 FR on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on fr, cruise the rest
    1:00 break

    assigned: 1000 fr done 175 mod 25 fast no breath
    Did: 5 x (125 fr, 50 break, 25 fl fast no breath)

    8 x 125 on 2:00
    odds done 100k 25 fl fast
    evens done 100 IM 25 underwater (made em all)

    200 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  4. 10.10.12 - Wednesday workout

    by , October 10th, 2012 at 10:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Meredith, Ray, Leah and Wendy.

    SCY

    650 Warm up

    200 Kick - 3:00 (made 3:02)
    50 Fly/Free / 150 Kick - 2:55 (already way behind)
    100 Free/100 Kick - 2:50 (Still off the pace)
    150 Free/50 Kick - 2:45 (Catching up)
    125 Free/75 Kick - 2:50 (Finally got a couple seconds rest)
    75 Free/125 Kick - 2:55
    200 Kick - 3:00 (made 3:05)
    100 Easy
    Tough set and a bit out of my reach. I could probably make it w/o a drag suit.

    4 x 125 Free - 1:45 (Made 1:20-1:25)
    50 Easy
    4 x 125 Stroke, IM Order - 2:00
    50 Easy

    12 x 75 - 1:15 Sliding IM
    100 Easy

    12 x 25 - :30
    Odds free no breath
    Evens Fly no breath
    :30 is pretty tough for me. I could probably make :35 and definitely :40. I did do 4 of them but needed one breath on the other 8.

    4 x 200 - 3:00 Convert IM to pull

    200 IM Easy - Cool down

    (5550 Total)
    Categories
    Swim Workouts
  5. wed 10/10/12

    swam 2K @ 0530. first time i did this during the week. pool was crowded but everyone had a lane. this was def the get out of bed older crowd that wasn't playing around.

    This swim took a lot out of me and was the first swim at my old training pace since I was sick. it's amazing how congested I was!

    warmup

    300 sw
    300 k

    2x 100
    2x 200
    2x 300

    100 k

    100 cd
    Categories
    Swim Workouts
  6. Tues, Oct. 9, 2012 7:00-9:00pm

    by , October 10th, 2012 at 01:55 AM (Fast Food Makes for Fast Swimming!)
    I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout:



    Warmup:
    400 Free DPS Build

    12 x 50 Core Kick w/ fins @ 1:15 (this was easy)
    10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s)
    *I do use the short fins while everyone else has long fins...makes a difference

    10 x 25 V-Sit Scull @ 1:15
    (1750/1750)


    Main Set:
    10 Rounds of
    • 100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:45
    • 2 x 25 Sprint of the same stroke @ :45
    (Went Fly/Back/Breast/Breast/Back) for my "groups of 2"
    100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11

    200 EZEZ
    (1750/3450)

    16 x 75 (4 times through IM Order) @ 1:45
    • Build a 50 (this means increase kick intensity)
    • :10 rest @ 50
    • SPRINT a 25 (mega kick)
    • recover before next sendoff
    (1200/4650)

    250 EZ

    -----------------------
    4900 Yards


    Not a huge amount of yardage...but it sure feels like a lot right now...
    It's gonna be a looooooong day tomorrow...
  7. Workout 10/09/12:

    by , October 10th, 2012 at 12:40 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    10 x 100
    - odds: Fr on 1:20
    - evens: kick on 1:50
    Lots of with lane mates
    1 Noah's Ark and out
    (Solo/Rec/2100 yds/40 min)
    -------------------------

    Low key today. Ranged 1:10-6 the frees and felt good in the water. My brother is visiting from Washington state, great evening catching up after I got home from work.
    Categories
    Swim Workouts
  8. Tuesday, Oct. 9

    by , October 9th, 2012 at 07:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Pre-Sets:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    4 x (25 scull kickboard drill + 25 EZ) @ 2:00
    -- http://www.goswim.tv/entries/5770/sc...board-sit.html
    -- great for the forearms and hands
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    I modified Workout #4 from the HIT forums:
    http://forums.usms.org/blog_post.php?do=newblog

    3 x (6 x 25) @ :45
    -- did free/breast/free
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = 25 fast @ 100 pace
    6 = EZ

    100 EZ

    1 x AFAP 50 free w/fins, 22 high-23 flat
    200 EZ

    1 x 50 AFAP fly-back dive from side, 28 flatish
    200 EZ

    6 x (25 + 50 + 25) backstroke w/fins
    25 = fast @ 100 pace + :10 rest
    50 = smooth @ 200 pace + 10 rest
    25 = EZ
    -- whew, this was a major aerobic set for me

    125 EZ

    5 x 40 w/bungee cord
    -- from a backstroke start, kick fast UW until cord is taut then take 10-12 fast kicks and cruise back

    125 EZ

    Total: 3650


    +++++++++++++++++++++++++++++

    Still suffering from DOMS in the water today. I may stick with just one upper body exercises at the gym. Doing another 36-40 reps seems to take a toll. After last season, I considered bagging upper body work entirely in SC. However, it seems to keep my shoulders healthier. Need to hit the foam roller tonight.

    Teen Fort laughed at my 2XU compression top and tights yesterday, claiming that "no clothing would speed recovery."

    For the Sprint Classic, I think I'm tentatively going to enter:
    100 free (50 split)
    100 breast
    100 IM
    50 back (if not too tired to swim it)
    4 x 25

    I may just swim 2 events. Not sure, I'd like to pop off a fast 100 IM (which might not happen if I swim 2 events prior). Might swim through the 4 events a couple times next week.
    Categories
    Swim Workouts
  9. Tuesday 10/9/12

    Tuesday 10/9

    PM only SCY

    500 swim
    5x100 @ 1:50 scull/kick/50 DPS w/ buoy

    w/ fins:

    5x200 @ 3:00 kick odd: on back 5 fly kicks off each wall, even: w/ board
    10x50 @ 1:00 25 FAST under H2O kick/25 aerobic kick
    12x25 (did R.I.M.O in sets of 3)
    1 @ :40 FAST under H2O kick
    1 @ :35 FAST swim
    1 @ :30 aerobic kick

    100 EZ

    5x200 @ 2:50 w/ strapless paddles 2 PINK/3 RED
    3x100 @ 1:40 50 kick/50 drill
    5x200 @ 3:00 2 RED/3 BLUE
    3x100 @ 1:40 50 drill/50 swim

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/10/20122

    by , October 9th, 2012 at 04:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    1 X 75 kick 1:45
    Two rounds

    6 X 200 pull 3:00
    Negative split each swim and descend 1-3/4-6

    16 X 50 1:00
    #3-6-9-12 are fast
    13-16 are warm down

    4350Y
    Categories
    Swim Workouts
  11. 10.09.12 - Tuesday workout

    by , October 9th, 2012 at 10:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and John. Got a flu shot yesterday. That left a special lingering soreness in my left shoulder. Dave offered to punch my right shoulder to even out the pain.

    SCY

    700 Warm up

    2 x 500 - 7:30 (6:05, 5:55 <- pull buoy, no paddles)
    100 Easy

    300 Free/IM/Free - 4:30
    300 IM/Free/IM - 4:30
    300 Free/IM/Free - 4:30
    100 Easy

    200 IM - 3:00
    200 Pull - 3:00
    200 Kick - 3:00
    200 Pull - 3:00
    200 IM - 3:00
    100 Easy
    Got started :30 late so I did touch and go until I caught up. Made 2:50 on the last IM

    10 x 100 - 1:30
    1-5 Descend (1:25, 1:20, 1:14, 1:10, 1:05)
    6-10 Ascend (1:05, 1:12, 1:15, 1:20, 1:25)

    12 x 25 - :40 Odds hard stroke, evens no breath

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  12. Mon, Oct. 8, 2012 7:00-9:00pm

    by , October 9th, 2012 at 01:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    400 Free
    400 Kick on side w/ board (right side/left side) place 1 arm on board, lay head on arm and kick
    10 x 100 Free Pull @ 1:30 breathe every 3 & focus on rolling from the hips

    16 x 75 Kick w/ fins @ 1:10 did SDK on back (went 1:01-1:05)
    I sooooo wanted this to end around #12 or so.

    Main Set:


    6 Rounds of:
    • 200 Free Desc. 1-3, 4-6 @ 3:15 (last 50s always FAST "use your legs")
    • 2 x 25 Free SPRINT @ :45
    • went 2:20/2:15/2:11 then 2:22/2:15/2:09 - didn't really feel like GOING FOR IT tonight.
    • the 25s I "faked it" on the sprinting...it's only a 25.
    200 EZ


    20 x 50 IM Order @ 1:00
    • 5 of each stroke
    • EZ, Fast, EZ, Fast, EZ
    400 Swim cooldown

    ------------------------
    6100 Yards


    =================================

    Out of the first 3000 yards, 1600 of it was kicking! ...and then the somewhat kick intense descending set with the sprints in the main set as well. Then the FAST FAST IM stuff at the end... I'm dead...

    As the coach gave the main set, he asked us, "Do you guys know why we're doing these types of sets all the time?"
    My smartass self replied "Because we love it!"
    That got a smile and a "good answer" out of John. Then he said, "actually it's to train your bodies to negative split your races without even thinking about it."

    Believe me, it works. I was able to do my first ever negative split race (that I can remember) in my 500 last weekend.
  13. Monday 10/8/12

    Monday 10/8

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    5x200 @ 2:30 D1-3, hold 4 and 5
    5x100 @ 1:15 D1-3, hold 4 and 5
    5x50 @ :40 D1-3, hold 4 and 5

    8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins

    150 EZ

    Total: 3500

    PM swim:

    500 swim every 4th 25 BK
    5x100 @ 1:30 gentle D1-5

    2x
    200 @ 4:00 kick w/ board
    3x100 @ 1:30 IM D1-3
    3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3

    3x (STRK was IM order by round)
    3x100 @ 1:30 FAST
    100 @ 1:30 EZ
    6x50 @ 1:00 D1-3, 4-6 STRK
    200 @ 3:00 drill

    100 EZ

    Total: 6600
    Categories
    Swim Workouts
  14. Monday, Oct. 8

    by , October 8th, 2012 at 05:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Pre-Sets:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    16 x 25 shooters w/fins @ :40
    -- 8 DPK back, 8 DPK back + sprint last 5-7 yards
    100 EZ
    4 x (25 V sit scull + :5 rest + 25 burst + cruise) @ 2:30
    100 EZ
    4 x fast VK for :15 + :5 rest + 25 EZ @ whatever
    100 EZ

    Main Sets:

    2 x (5 x 50 w/fins + 100 EZ) @ 1:30
    1 = 15 burst + cruise
    2 = 25 fast + cruise
    3 = 35 fast + cruise
    4 = EZ
    5 = AFAP

    Did round 1 dolphin kick w/board (25 on 50) and round 2 evil (28 flat on 50)

    3 x through w/chute & fins
    25 fast breast + 25 EZ @ 1:30
    25 fast back + 25 EZ @ 1:30
    25 fast free + 25 EZ @ 1:30
    50 EZ
    -- went 21 (evil), 19 (back), 18 (free)

    8 x 50 free smooth @ 1:00

    Total: 3450


    ++++++++++++++++++++++++++++

    Ugh, felt awful today, really sore. This was one of those days where weights killed a workout. My upper body was toast from yesterday. I considered bagging a HIT workout, but decided to slog through it. I did a couple pre-sets from HIT workout #2 and a main set from #1: [ame="http://forums.usms.org/showthread.php?p=276116#post276116"]U.S. Masters Swimming Discussion Forums[/ame]. Probably should have put on compression gear last night. Will go do so shortly.

    This is very funny and so unlike me. I saw a post on FB where someone was wishing the old tech suits were legal at least for yards. My first thought was "NO, I'm doing relatively better vis-a-vis my competitors since they were banned." Then I started wondering how fast I might go with them. I definitely miss them most in free and breast and, especially, long course.

    Updated October 8th, 2012 at 05:39 PM by The Fortress

    Categories
    Swim Workouts
  15. Workout 10/06/12: OW

    by , October 8th, 2012 at 04:51 PM (Maple Syrup with a Side of Chlorine)
    As planned, I went to a men's retreat this weekend with my son and some guys in the area, fourteen in total. Every Columbus Day weekend in Swanzy, NH, as the leaves on the trees are changing colors and the cool mornings start to invade our region, this retreat is available at Pilgrim Pines, a Christian conference center that just happens to be on the northern edge of a great lake in the middle of the woods. I haven't been there in a few years due to work schedules, but was off this past week and was happy to get the weekend away for "everyday life." Three requirements to go, and you only have to meet two of them: , , and listen. If you forget your Bible, they have plenty there ...

    The weekend was supposed to be a washout, but ended up only having a short sprinkle of rain come through Saturday evening. Otherwise some great weather to go along with way too much good food and a great speaker going through the Beatitudes. Mark is originally from the Seattle area and just moved to Chicago, and was likening his walk with God to a paddle board that he built (which contained seven bulkheads that formed the tension box construction of the board). While hidden, each of the bulkheads symbolized areas of his walk and also correlated with the teachings of Jesus from the Sermon on the Mount. Interesting stuff.

    Friday and Saturday nights are typically left open for free time after the evening's sessions, and with either cookies or banana splits (this year) and the drink area open, our group will generally stay up for a good portion of the night discussing the Word and how it applies in our lives. Really opening up to the men that we might see during the week at work or in the community, knowing each other's struggles, and also encouraging one another on to make our "self" less and allow God to work more in our lives. So of those three requirements - well, sleep was not attained too much, and I was just fine with that.

    Saturday afternoon from lunch to dinner is also free time. Some guys play golf, basketball, hit the water with the canoes for some fishing, others might go hiking or either relax around the camp, talking or sleeping. This is a great lake, and since this is the first time where I am actually swimming and here, I brought along my swimmer buddy and gear to hop in if time allowed. Glad I did!


    View of the lake from our cabin

    The air temp was in the low 70's, and the water was a crisp 66 degrees - a tad cold when I got in, but quickly acclimated to and comfortable for the entire swim. As I made my way from the cabin to the water's edge, crunching the pine needles underfoot, I set my phone up in the buoy and slowly waded into the water. Only two canoes were on the lake, and despite the overcast skies to the south the trees along the edge of the lake were proudly displaying their new colors. The water was being pushed by a good wind towards the north, so I worked a little harder on the way down to the other side of the lake, admiring the boats and camps that were slowing being put up for the end of the season.

    As I crossed the end of the lake and turned around towards home, the clouds were beginning to get darker and the sun slipped away. For the most part I could not see the bottom, although there were times when the rocks would kind of pop up in front of me. Not really scary, but just noticeable, as were the few fish that I observed from above. I happened upon a man with his wife and daughter in a canoe heading back to their home on the lake. I offered my standard pleasantry: "Pardon me, do you have any Grey Poupon?" Always gets a laugh, even more than a sight of some lunatic swimming in the middle of the lake! Finished up, avoiding the pontoon boat that was setting of to circle the lake, and after drying off I was welcomed at the beach with this sight:


    All in all, a great swim in the midst of a super weekend, enjoying God's Creation. I ended up swimming just over 1.5 miles in 48 minutes, the map of the swim is here. I was grateful for the opportunity to squeeze a swim in, and also for the time with my son and friends in this great place.
    Categories
    Swim Workouts , Open Water
  16. Sarasota Y Sharks Masters 5:30 AM Workout -10/09/20122

    by , October 8th, 2012 at 04:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    4 X 50 descend 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    1 X 100 IM 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke-fast- :30 #4 on 1:00
    Three rounds, choice.
    IM'ers: Round 1 fly, 2 back, 3 breast.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  17. 10.08.12 - Monday workout

    by , October 8th, 2012 at 12:43 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray, Keith, Meredith and Aundrey. A little sore from soccer yesterday (nothing new there). We played 3 v 3 due to a lack of players on an otherwise perfect afternoon. Once the kinks worked out of my back, I swam pretty well today.

    700 warm up

    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    400 Free - 5:00 (made 4:50)
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Easy
    Drafted off of Roger which made this set a lot easier. It's still a lot for me w/ a drag suit on. I was very happy to make the splits especially near the end. Mixed in some stroke on the 300s when I started catching Roger.

    25 Easy
    3 x 1200 Relay - Ended up being 8 x 50 from a dive with 1:00 rest in between. The goal was for each of the 3 relays to make 12:00. I felt really good on these holding about :27.5.
    25 Easy

    6 x 100 - 1:30 Descend (1:18, 1:16, 1:14, 1:10, 1:07, 1:04)
    200 Easy

    Did some turn drill work that Blakely had shown us last week. I floated flat on the surface and then snapped my knees up to my chest. The idea is to carry enough momentum from your legs to do a full backwards somersault. Usually, I ended up stranded with my head straight down. I did get better after a few of them although I'm not sure I'm doing it right.

    300 back/breast - easy swim, hard fast turns. Just extending the drill from above and applying it to the breaststroke turns on the wall. The drill does help. My turns are much faster and I'm not feeling the need to grab onto the walls anymore. I experimented with the back -> breast turns. I don't think I was doing this right at all.

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  18. Mon Oct 8th, 2012

    by , October 8th, 2012 at 11:34 AM (Ande's Swimming Blog)
    Mon Oct 8th, 2012

    Fast Fri Swam didn't blog
    did not swim sat or sun
    Sat Lifted weights

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in at 5:05
    Swam with Keith, Mike, & David beside
    Tyler & Todd

    Warm up
    assigned 1200
    did 800

    Main Set

    10 x 50, 4 fr on 35, 1 fl on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 bk on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 br on 45
    1:00 rest

    10 x 50, 4 fr on 35, 1 fr on 40
    1:00 rest

    1000 done 100k, 50 4 breaths, 50 bk

    100 fr on 1:10 right into
    100 IM 1:20 right into
    2 x 1 fr 1:10 right into
    100 IM 1:20 right into
    3 x 1 fr on 1:10 right into
    100 IM on 1:20 right into
    4 x 1 fr on 1:10 right into
    100 IM easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  19. Sat., Oct. 6, 2012 BAMFest Meet Results

    by , October 7th, 2012 at 12:10 AM (Fast Food Makes for Fast Swimming!)
    Left Wenatchee mega mega early...about 4:15am or so, to travel across the mountains to the Seattle area. Met up with That Guy and That Guy's friend (yes he has one), and we carpooled to the ferry docks to save a bit of money.

    I was feeling okay during the meet warmup, but not 100% for sure. Not sure if it was the early morning, or the beatings that my body has been given at practices over the past month. Probably a bit of both. Oh well, you have to race anyway...


    200 Free - 1:56.95
    26.78 / 29.94
    30.16 / 30.07
    [nomedia="http://www.youtube.com/watch?v=6XkXhkTZIZ8"]10-6-12 Bainbridge, WA - 200 SCY Free - YouTube[/nomedia]


    50 Back - 30.05
    This has been voted the #1 worst event to swim...will find you the actual reference at a later date.

    50 Free - 24.95
    I tied with That Guy in this one. We were in separate heats too. He got a best time, I had a worst time. Who wins?

    100 Free - 55.23
    26.47 / 28.76
    I seem to recall doing this very same time during my 5 x 100 @ 6:00 set on Thursday. I just couldn't get going!

    500 Free - 5:19.52
    29.17 / 32.26
    32.94 / 32.87
    32.86 / 32.77
    32.43 / 32.15
    31.71 / 30.36
    I was able to negative split this one 2:40/2:39 First time I've been able to do that. I didn't have a counter person either, and attempted counting for myself. I did sneak a peek on Kirk's counter during the race at length #9 and was correct on my counting, so I began to pick it up there. That's about the point my body started feeling good. The shorter length races just weren't working for me today.

    At least my freestyle race times seem to go "together" in a sense:
    50 - 24.95 (100 avg. 50.0)
    100 - 55.23 (100 avg. 55.2)
    200 - 1:56.95 (100 avg. 58.4)
    500 - 5:19.52 (100 avg. 1:03.9)

    Updated October 7th, 2012 at 12:42 AM by jaadams1 (Addition of video)

    Categories
    Swim Workouts , Daily Practices , Meets
  20. Friday 10/5/12

    Friday 10/5

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    3x
    200 @ 2:30/2:20
    2x100 @ 1:15/1:10
    4x50 @ :45/:40

    First intervals were rounds 1 and 2, second intervals were round 3. Round 2 was kick w/ fins. Descend each distance to FAST

    100 EZ

    6x
    "push kick" :20/:40
    Lined up at flags with hands outstretched on partner's shoulders and kick for :20 or until you push partner to the wall (they kick against you) then take :40 and switch.

    100 EZ

    Total: 3000
    Categories
    Swim Workouts