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Swim Workouts

  1. Workout 05/16/13: evening

    by , May 16th, 2013 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day and lunch with my wife. We got home and a large limb of the maple tree that straddles the neighbor and our own driveway fell off into our driveway. Funny how it has always been "their" tree, except now when some more limbs clearly need to be taken down. Didn't hit the house, but some of you might remember this as being the tree that was struck by lightning a couple of summers ago, the "blast" from which tore through my house and send my wife on the porch sailing through space. Oh well, I cut it up and stacked it with the other campfire wood we have out back for smores night.

    Borrowed another swim from kiefer.com as they have been tweeting at me lately and suggested it. I felt some more motivation tonight for:
    Warm Up:
    200 easy swim free
    300 IM - 25 kick, 25 drill, 25 swim
    200 - alternating 25 scull, 25 swim choice
    4 x 25 build, choice - at least 2 have to be non-free
    (800 yards)

    Main set:
    4 x 75 pull choice with paddles and buoy, first length easy, middle length build, last length of each hard - :15 rest
    (300 yards, 1100 cumulative yards)

    6 x 200 completed as a repeating pattern of 1 build swim choice, 1 hard swim choice, 1 moderate kick with board and fins - take :20 rest after each. Push the swim, recover on the kick.
    (1200 yards, 2300 cumulative yards)

    4 x 25 hard kick - board, no fins - :10 rest
    4 x 25 hard pull - buoy, no paddles - :10 rest
    4 x 25 hard swim - all out, mix up the strokes - :10 rest
    (300 yards, 2600 cumulative yards)

    200 easy and out
    (Solo/Rec/2800 yds/60 min)
    ----------------------------

    Nice workout, especially since I didn't have to think very hard to come up with it. Since I write a lot of workouts, it is nice to just grab one and swim it every now and again.

    I felt a little sluggish in the water. Taking a note from sickfish's blog (where has he been, anyways?), I ate pizza and some cheezey breadsticks around 5ish, then played hoops with my son for 20 minutes around 6:30. First time that he has legitimately beaten me in bball. Anyways, every turn of those 200's reminded me of garlic and dough, but I kept pushing on. GregJS was there tonight (this is family swim/lap time, and he has mentioned it is dead - only two others in the whole pool tonight besides us), and when I mentioned that I could feel my belly jiggling off each way he told me to it was like an "internal drag suit." I guess it'll help with OW training in some way (just getting through).

    I'll be dry through the weekend due to work, and plan to help out with the marathon in our community Sunday before work parking cars. Robert, the director, is also a swimmer on our team and helped this year with timing, and we both helped the cyclocross club with their event in the fall. I try to support the other adult fitness ventures in the area.

    Updated May 16th, 2013 at 10:49 PM by rxleakem

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    Swim Workouts
  2. Wednesday 5/15/13

    Wednesday 5/15

    PM only LCM (w/ Trip and Larry...Doug Martin came by and lurked around on the deck stretching while we swam. I think he is still recovering from his AMAZING Nationals last week!)

    700 swim

    5x200 @ 3:00 AE (2:44s across the board)
    6x200 @ 2:50 D1-3, 4-6 (2:44, 2:39, 2:35, 2:43, 2:39, 2:33)

    10x100 @ 1:50 25 under H2O kick/25 swim w/ fins
    1 - FR
    1 - FL

    Total: 3900

    Updated May 16th, 2013 at 01:55 PM by Calvin S

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    Swim Workouts
  3. Tuesday 5/14/13

    Tuesday 5/14

    PM only LCM (w/ Trip Strauss and Larry Golden)

    500 swim 4/6/2 turns
    400 kick w/ board + fins

    5x200 @ 3:00 D1-3, 4-5 (2:45, 2:42, 2:37, 2:44, 2:40)
    5x200 @ 2:50 AE (2:42, 2:42, 2:43, 2:42, 2:43)

    100 EZ

    5x100 @ 2:00 kick w/ fins on back in S-line

    100 EZ

    Total: 3600
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    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/2013

    by , May 16th, 2013 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Sorry I missed a few days, computer problems. As we get ready for the Pan Am meet I may miss a post occaisionally.

    We are going to drop our yardage starting today in preparation for the meet.

    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 100 free 2:00
    #1: 25 fast/75 easy
    #2: 50 fast/50 easy
    #3: 75 fast/25 easy
    #4: 100 fast
    2 X 100 swim down 2:00

    4 X 100 best stroke 2:15
    Swim same pattern as above
    2 X 100 swim down 2:15

    LCM

    4 X 50 from the blocks

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  5. 05.16.13 - Thursday workout

    by , May 16th, 2013 at 11:04 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Andrey. Andrey led my lane until he got tired. It was kind of a mess because the workout switched up between each of our strengths and we were destined to get tangled up a bit. Near the end, another lane opened up which made things easier. I ended up racing Roger on a 300 backstroke. I got paddles and and buoy, he didn't. Even with my paddle advantage, it isn't a race I'm going to win but I kept up with him longer than I would have expected. I was even ahead at 200 yards.

    SCY

    650 Warm up
    5 x 100 - 1:30, Odds IM, evens free

    4 Rounds of:
    * 2 x 50 Hard stroke - :45 (did these fly except the last round when I came in :15s past the interval)
    * 2 x 50 Easy free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:00, convert free to stroke by round (rnd 2 - 100 Br/200 Free, rnd 3 - 200 br/100 free, rnd 4 300 bk pull)
    100 Easy

    4 x 25 - :40, no breath
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    8 x 50 Kick w/ fins - 1:00 Odds Underwater SDK, Evens IM Order

    200 Cool down

    (5850 Total)
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    Swim Workouts
  6. Workout 05/16/13: morning

    by , May 16th, 2013 at 09:44 AM (Maple Syrup with a Side of Chlorine)
    Very little motivation for a swim this morning, but went after dropping my son off at school for a swim that I made even shorter by getting out early.

    200 FR/200 BK/200 IM drill

    10 x 100
    - odds = kick on 1:50
    - evens = swim on 1:30 (Fr/IM/Fr/Bk/Fr)

    1 x Noah's Ark swim
    50 EZ and out
    (Solo/Rec/2150 yds/40 min)
    ---------------------

    Yesterday I was able to get the grass mowed and a cat nap in before getting my son from school. Had a low-key afternoon before going to Bible Study, then met with a friend to help him set up his tablet. The funny part was that it took him 20 minutes to figure out an email address for Google in order to use the blasted thing! Planning to have an easy day (Lena wants to go over to Albany to do some shopping), then swim again tonight.
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    Swim Workouts
  7. Working on Breaststroke today

    by , May 16th, 2013 at 07:33 AM (Mixing it up this year)
    I thought this would be my recovery day doing breast, not so. I used muscles in ways that I think I actually worked harder today.

    500 free
    500 free kick w/zoomers

    20x50@:10RI
    #1-4 Breast pull w/paddles & board(rather than bouy)
    #5-8 accordian drill w/snorkle
    #9-12 scull drill
    #13-16 breast pull w/zoomers
    #17-20 breaststroke

    8x100@1:45 free relaxed w/paddles & bouy holding 1:40's
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  8. Wednesday, May 15, 2013 7:00-9:00pm

    by , May 16th, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    800 MI (Rev. IM) 50 Drill/50 Swim
    (800/800)

    Kick Set w/ long fins:
    6 Rounds:
    • 150 SDK moderate @ 2:00 (went 1:45-1:50)
    • 75 SDK Build @ 1:20 (went ~:55s)
    • 25 SDK FAST @ :40 (went ~:15s)

    (1500/2300)

    10 x 100 Free Pull @ 1:40 (went 1:05s) worked on breathing both sides, though at a random.
    (1000/3300)

    Main Set:
    12 x 100 Choice Stroke @ 2:45 - EN3 work

    • must do same stroke for a group of 4 in a row.
    • Free (best time :52 - EN3 time is 1:01) Fly (best time :56 - EN3 time is 1:07.5)

    First 4 - Did Free, went 1:00/1:01/1:01/1:00
    Second 4 - Did Fly, went 3rd in lane behind two freestylers, with two breaststrokers behind me - went 1:07/1:06/1:08/1:07
    Final 4 - Did Free, went 1:02/1:01/1:01/1:00

    200 EZ
    (1400/4700)

    40 x 25 @ :30
    10 of each stroke IM Order
    Felt great on the Flys. Backs felt like a 400 IM "cooldown from the Fly". Breasts felt strong, Frees were great, driving with the legs
    These don't seem hard at first, but once you get going, it's "fun". I'm just glad I was leading the lane rather than being in the middle to the end of it. Those kids looked to be bouncing all over the place.
    (1000/5700)

    300 EZ

    -------------------------
    6000 Yards
  9. More LCM, Wed., May 15

    by , May 15th, 2013 at 04:06 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason

    Warm up:

    500 various
    100 scull w/agility paddles
    4 x 50 w/fins @ 1:15
    -- 30 shooter + 20 EZ back kick
    4 x 50 breast drills
    -- kick w/buoy, carla drill, kick on back, 1 pull + 2 kick
    -- kicking w/a buoy is worthless -- my heels are constantly breaking the surface
    5 attempted crossover turns
    -- very awkward
    -- i think i managed a couple correctly
    -- but i worry that i won't get much distance off the walls unless i'm doing them super fast
    50 EZ

    Main Sets:

    3 x (50 w/fins @ 100 pace + 100 EZ) @ 3-4:00
    1 = breast, 33
    2 = back, 31
    3 = free, 29

    4 x (50 w/fins @ 95% + 150 EZ) @ 5:00
    -- wasn't sure I could blast away 100% in a LCM pool
    1 = flutter kick w/board & fins, 27 (felt like a looong way)
    2 = breast, 31
    3 = fly, 27
    4 = backstroke kick (UW 35m), 25

    recovery/technique set:
    12 x 50 @ 1:15 w/agility paddles & fins
    odds = 25 front scull + 25 DPS free
    evens = DPS backstroke
    50 EZ DAB

    Total: 3000 m


    ~~~~~~~~~~~~~~~~~~~~~

    Whoa, I was really tired after yesterday's first LCM workout. I tried to get a super night's sleep, but was foiled first by Teen Fort waking me up, then Lil Fort waking me up, and then the phone continuously ringing. Hopefully, I can snooze well tonight. I'm still tired from Nats and making up for sleep deprivation there. Still, I feel like I got in a very solid workout today. I worked on a narrower breast pull and my turnover did feel faster.

    I was looking at the LCM Zones lineup. I have no idea how big the meet will be; usually CZ isn't very long. The Saturday lineup begins with 100 back, 200 breast, 50 free ... If I swim 100 back, will I have time to recover for the 50s? Can't decide. I may sign up for 100 and see what the timeline is like.

    Meet videos:
    50 back: http://coverage.takeitlive.tv/Other/...2876&k=kGh6K5v
    50 fly: http://coverage.takeitlive.tv/Other/...6764&k=6NgJ2Tq

    Updated May 15th, 2013 at 05:39 PM by The Fortress

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    Swim Workouts
  10. 05.15.13 - Wednesday workout

    by , May 15th, 2013 at 10:40 AM (Pete's swim blog)
    Swam w/ Sam, Dave and Dave. Felt fairly strong today. Workout was challenging but not beyond what I can do for a change.

    SCY

    600 Warm up

    4 Rounds of:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke - 1:15, Reverse IM Order, no free
    1:00 Rest

    4 Rounds of:
    * 75 Pull - :50 (made :45s)
    * 75 Kick - 1:20
    * 75 Stroke - 1:20, Reverse IM Order, no free
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    100 Easy

    4 x 25 - :40, no breath
    4 x 25 - :35, kick
    4 x 25 - :30, IM Order
    4 x 25 - :25, Free

    10 x 50 - 1:00 Easy/Hard, 2 x Fly, 2 x Back, 2 x Br, 2 x Fr, 2 x Kick

    200 Cool down

    (5600 Total)
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    Swim Workouts
  11. Workout 05/15/13: morning

    by , May 15th, 2013 at 09:50 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Slap on snorkel for:
    K --- Pull with Buoy
    050 - 100
    100 - 150
    150 - 200
    200 - 300
    150 - 400
    100 - 100
    050 - 050

    50 Back easy and out
    (Solo/Rec/2950 yds/50 min)
    --------------------------

    Nice stretch-out swim today in a crowded lane. Worked on technique with the pulls and tried to push the kicks. I was going to keep increasing the swim distance but was running out of time. It has been below freezing during the past few mornings here in Vermont, and the potential for the third straight season of sub-par apple crops is likely. I covered half of our grapevines and we took some potted plants inside. The past five or so years we have seen beautiful weather in early May, but then a cold snap will move in and kill off all the buds. They always say that it is best to be patient and plant the garden around Memorial Day to avoid the frost around these parts; we have always listened.
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    Swim Workouts
  12. Week 33 - Wednesday

    by , May 15th, 2013 at 08:16 AM (After a long rest)
    I had a good nights sleep last night and woke up for the first time since Friday not congested. I had the goo d after affects of my taper at the beginning of practice but by the end I was poooped. This was a long 75 minute workout.

    Warmup
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45
    6x100 IM descend 1-3, 4-6 on 1.20

    Main set
    4x500 free on 6mins, #1 breath every 5, #2 over kick, #3 4 SDKs off walls, #4 DPS
    6x200 on 2.50 2x(IM, free, back/free by 50)

    Total 4500

    I felt tired by the end of this one. Found out after practice my team is hosting a long course meet on 6th July in Rockwall, Tx. The meet details will be posted in the next couple of days. I can't wait. we have an awesome facility and we need to host some more meets. Now all I have to do is motivate my own team to sign up.

    Updated May 15th, 2013 at 08:38 AM by StewartACarroll

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    Swim Workouts
  13. Had planned a recovery day but it didn't end up that way

    by , May 15th, 2013 at 07:33 AM (Mixing it up this year)
    I was going to just work on stroke and getting a complete follow thru but to my surprise I did so well that I just started pushing a little bit more.

    500 free
    500 free kick w/zoomers

    15x100@1:45 free w/paddles & bouy went 1:37, 1:36, 1:36, 1:37, 1:35, 1:35, 1:35, 1:35, 1:34, 1:33, 1:33, 1:32, 1:32, 1:31, 1:30 I didn't plan it that way it just sort of happened and felt good all the way

    500 free kick w/zoomers
    500 free w/snorkle EZ

    Total 3500 meters
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    Swim Workouts
  14. Tuesday, May 14, 2013 7:00-9:00pm

    by , May 15th, 2013 at 01:50 AM (Fast Food Makes for Fast Swimming!)
    substitute coach tonight - Anne, who is the White Group coach (next level below ours) gave us a minor butt kicking tonight.

    Warmup:
    1000 Free
    (1000/1000)

    7 Rounds of (X + Y + Z)
    • X = 25, 50, 75, or 100 @ 1:15 Sprint
    • Y = 50 (25 EZ/25 Fast) @ 2:15
    • Z = 100, 150, or 200 @ 3:15 Sprint

    Depending on if your are a sprinter/distance person/or working strokes, you choose the distance you can make and/or put the best effort into. If you're doing shorter distances just stay out of the way of the others in the lane.

    I did 4 Rounds of Free

    • 100 @ 1:15 (held 1:00-1:01s)
    • 50 @ 2:15
    • 200 @ 3:15 (held 2:06-2:08s)

    Then 3 Rounds of Fly

    • 25 @ 1:15 Sprint (did a 50 @ 3rd round)
    • 50 @ 2:15 EZ/Fast
    • 100 @ 3:15 (went 1:06/1:04/1:05) <-- the end of the third round was like "whoa!" and my arms were glad it was over!

    Fun little set, I enjoyed it.
    (1400 Free + 550 Fly/2950)

    6 x 100 Flutter Kick w/ fins @ 1:25 (25 Back/25 Side/25 Side/25 Back)
    (600/3550)

    16 x 50 Pull/Scull stuff w/ no paddles @ LIFO (last in-first out)

    • 4 x 50 (25 Front Scull/25 Free)
    • 4 x 50 DPS Free
    • 4 x 50 Build Free
    • 4 x 50 Scull

    I suck at pulling without paddles. 15+ SPL, and the kids are outswimming me. With paddles, I can go, but with buoy only...I'm almost a sitting duck out there! I actually am a kick-based swimmer, weird for a distance guy.
    (800/4350)

    20 x 25 Dolphin Kick w/ fins & board
    Odds Underwater Kick w/ board
    Evens Kick w/ board on surface
    (500/4850)

    Various 2 person relays, one person is the arms, one is the legs...though the one with the legs was only drag floating with a buoy. Did breaststroke, back, and free. I was best at breaststroke like this.
    (250/5100)

    100 EZ

    -------------------------
    5200 Yards
  15. Long Course, Tuesday, May 14

    by , May 14th, 2013 at 03:17 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    8 x 50 DPS free w/agility paddles @ 1:10
    50 EZ
    12 x 50 kick w/fins @ 200 pace @ 1:00
    -- 6 free (35-36)
    -- 6 back (36-37, cramping issues)
    50 EZ
    6 x 50 single arm fly @ 1:10
    50 EZ
    8 x 50 DPS back w/agility paddles & fins @ 1:10
    50 EZ
    2 x (25 scull + :30 RI + 25 smooth fly + 25 EZ flutter kick)
    -- tried fly w/agility paddles, still very awkward (32)
    -- fly w/o paddles, cruise (30)
    100 EZ

    Total: 3100 m


    ~~~~~~~~~~~~~~~~~~~~~

    Since Coach Cheryl (who I shared a lane with) said the pool would be LCM right after nationals, I wasted no time in going! It felt long, but not horrifically long. Still did a mostly recovery workout with nothing fast. Hopefully, I will be ready tomorrow for at least some 100 pace work.

    Tips for improving breast collected from nats thread. Maybe I can work on these on a recovery/technique day.

    1. evil kick on back, knees not breaking surface
    2. eggbeater kick
    3. evil kick w/buoy right above knees
    4. breast pull w/flutter kick for turnover
    5. breast alternate fly pull and evil pull (sounds awkward)
    6. hip thrust -- no idea what this is about
    7. narrower pull

    Way way more importantly, Patrick insists I need to learn the back to breast crossover turn. I look at videos of these and get dizzy and confused. Does someone have a 5 step to do list for this turn? This is definitely something I can see trying to learn.
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    Swim Workouts
  16. 05.14.13 - Tuesday workout

    by , May 14th, 2013 at 03:11 PM (Pete's swim blog)
    Swam w/ ... and Dave.

    SCY

    600 Warm up

    10 x 100 - 1:30 Odds IM, evens free

    16 x 25 - :30 IM Order, half underwater
    1:00 Rest
    5 Rounds of:
    * 4 x 50 - 1:05 (Odd rounds 1/2 underwater, Even rounds kick)
    * 2 x 200 Pull - 2:20
    Making the 200s on 2:20 wasn't so bad but pushing off for 12 yards underwater right after was pretty tough. The original interval on the 50s was :50. Don't think I could have handled that.

    8 x 50 Kick - 1:00
    1:00 Rest
    100 Timed kick (IM - 1:33)

    200 Cool down

    (5700 Total)
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    Swim Workouts
  17. Monday, May 13

    by , May 14th, 2013 at 10:23 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 front scull w/agility paddles -- Wook, I like this for DPS too
    50 EZ flutter kick
    10 x 50 w/fins & agility paddles @ 1:00
    odds = DPS free
    evens = DPS back
    50 EZ flutter kick
    4 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooters w/fins @ :490
    50 EZ flutter kick
    100 smooth free

    Total: 2000


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Made it to the rec center for a post nationals recovery swim. I don't feel quite as horrible as I usually do after a multi day meet, though I am certainly tired. I'm going to jump right back into training though, with LCM Zones so close. I am heading to Mason shortly because they have switched to LCM. I have 4 weeks to train before doing a 2 week taper. I can't decide if I should go back to the gym or not ... I may not. I'm going to be really really busy the next month with Teen Fort graduating, Lil Fort's going away party, spring racing season, soccer tournaments, etc. Last night was Lil Fort's last USAS practice. Kinda sad, but she can't keep doing 3 sports and swimming is the one to go with the move. She's a good little fly/free swimmer, but she is a vastly better runner and wants to focus more on that.
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    Swim Workouts
  18. Another oldie but goodie from the archives of time

    by , May 14th, 2013 at 07:53 AM (Mixing it up this year)
    I am reserecting workouts from back in 2008 but I am not as fast as I was so this will be interesting. Another interesting note, the difference in speed between my right arm and left arm is even greater than before.

    500 free

    6x50@1:20 free right arm only w/paddle on right hand just made these
    200 free kick w/zoomers
    6x50@1:15 free left arm only w/paddle on left hand made these with 6 seconds to spare
    there used to be only a 5 second difference between right and left but this was more like 11 seconds

    500 free kick w/zoomers

    6x50@1:00 free w/paddle on right hand 4 kicks on the paddle hand
    200 free kick w/zoomers
    6x50@1:00 free w/paddle on left hand 4 kicks on the paddle hand

    400 free EZ

    Total 3000 meters
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    Swim Workouts
  19. Monday, May 13, 2013 7:00-9:00pm

    by , May 14th, 2013 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Back at it regular training again with the kids, back to using my long fins on the kick sets again, back to doing ALL the reps on the sets, and ALL the yardage as given. Oh boy...coming off tapers can be a b**** at times, but I need a little kick in the butt now.

    Only had 6-7 per lane tonight, so it was a joy!

    Warmup:

    1000 Free
    (1000/1000)

    24 x 50 SDK on back w/ long fins @ :45 - pretty much kicking in a wave pool
    (1200/2200)

    Lane Station Rotator - Main Set

    Lane 6: 7 x 100 Free @ 1:30 EN2 work
    using the chart we've been given my :52 best time shows the EN2 100 is about 1:08s - EN2 is supposed to be a pace you could hold "forever" while keeping your HR 130-150 or so.

    Lane 5: 7 x 100 Stroke @ 1:40 EN2 work
    Did Fly - with my :57 best time showed 1:15 (+2 for fly/back) so 1:17 per 100. I couldn't swim fly that slow and keep it in control, so I just swam them at 1:07/1:08s. Because I did Fly, the odds were stroke, evens were EZ Free

    Lane 4: 7 x 100 Free @ 1:30 EN2 work (same as Lane 6)
    just held them around 1:08s

    Deep Tank: 12 x underwater SDK bursts across tank (about 12.5 yards)

    200 EZ
    (2400/4600)

    All w/ long fins and paddles:
    10 Rounds of:
    • 50 Free @ :45 holding ~200 best time pace per 50 (~28.5) - went :26s/:27s
    • 2 x 25 Free @ :45 - Faster speed than the 50s

    (1000/5600)

    200 EZ

    --------------------------
    5800 Yards

    My abs and legs are already killing me with all this fin work today. Time to start adding some pushups and light weights into my life...just stuff I have around the house though...I'm not a gym rat type of person.
  20. Friday 5/10/13

    Friday 5/10

    AM SCY and PM LCM

    AM swim:

    600 swim (200 FR/100 BK)
    500 kick w/ board + fins
    400 pull w/ buoy only

    4x200 @ 2:40 D1-4
    5x100 @ 1:10 AE

    4x100 @ 1:40 kick w/ board + fins

    100 EZ

    Total: 3300

    PM swim:

    500 swim
    5x100 @ 1:45 k/sw/dr/bld

    3x100 @ 1:30 D1-3
    4x50 V.S.

    100 EZ

    Total: 1600
    Categories
    Swim Workouts