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Swim Workouts

  1. Friday Sept 7th - AM Swim

    At home with Susan.

    Warm-up (1300)
    1 x 300
    2 x 50 @ 1:00 stroke
    1 x 200 @ 3:20
    2 x 50 @ 1:00 stroke
    6 x 100 @ 1:40

    Set I (2700 / 4000)
    3 x 200 @ 3:15 100 free + 100 IM
    6 x 50 @ :50 SDK on back with monofin

    3 x 200 @ 2:50 swim, descend (went 2:37 .. 2:32)
    6 x 50 dolphin kick w/fins @ 1:10, odd under/over, even over/under

    3 x 200 @ 2:40 pull with buoy and agility paddles, strong (all just above 2:30)
    3 x 100 @ 1:30 dolphin kick with fins, 50 front + 50 on back

    200 easy

    ** 4200 yards **

    Updated September 8th, 2012 at 11:31 PM by eric.carlson

    Categories
    Swim Workouts
  2. 09.08.12 - Saturday workout

    by , September 8th, 2012 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Pat, Sally and Mary at HSA. Hurting bad today. Eventually, it quit hurting... that's when I got a bit worried. Pain came back after a fast 200 pull at the end. Looking forward to a day off.

    SCY

    Warm up:
    300 IM Easy
    200 IM Drill
    300 Free

    300 Kick
    3 x 200 Free - 3:00 (Made 2:30s... barely)
    2 x 100 Kick
    6 x 100 IM - 1:45
    12 x 50 - 1:00 Kick down/choice back

    300 Pull
    3 x 200 IM - 3:30 (#1 IM down/free back, #2 Free down, IM Back, #3 all IM)
    200 Pull (2:08 - Ouch!)
    6 x 100 Free - 1:20
    Not sure how I made these. Before we pushed off, Mary asked, "1:20 or 1:25?" I said 1:20 was good. After 2, I was thinking 1:20 wasn't so good. But all the rests were touch and go and I didn't have time to complain.

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  3. Friday, Sept. 7, 2012 7:00-9:00pm

    by , September 8th, 2012 at 02:01 AM (Fast Food Makes for Fast Swimming!)
    Back to the grind again. 4 days in a row is a good way to kick off the opening week of the season. At least I haven't missed a practice yet. And onward to my OW race tomorrow at noontime in beautiful Lake Chelan, WA.

    Workout tonight was a good one. Only had 5 in the lane which was nice, though we had a couple who were lagging a little behind and made for interesting lap traffic.


    Warmup:

    600 (Alt. 100 Swim/100 Kick w/ board)
    8 x 50 @ 1:00
    • Fly-Back
    • Back-Breast
    • Breast-Free
    • Free-Fly
    6 x 75 @ 1:10
    • Fly-Back-Breast
    • Back-Breast-Free
    • Breast-Free-Fly
    • Free-Fly-Back
    Main Set:

    6 x 500s w/ ~1:00 to 1:30 rest between each (supposed to be :15 - yeah right)
    • #1 - Kick w/ board - 200 Free/100 Breast/200 Free
    • #2 - Swim w/ zoomers - 200 Free/100 Fly/200 Free (went 5:50)
    • #3 - Pull w/ paddles (was on track for 5:40ish, but inhaled a wave about the 425 and had to stop to get the water out)
    • #4 - Swim Free (went 5:45)
    • #5 - Swim Free w/ zoomers (went 5:35)
    • #6 - Swim non Free (went EZ Back/Breast)
    This was some of the best 500s I've ever done in a practice setting, especially that many in a row. I'm getting in shape quick, kinda, my legs are still yelling at me...

    4 x 150 Kick w/ board (desc.) going LIFO (last in, first out)
    My legs were beginning to feel the cramps getting ready...probably should've stopped at this point. Will remember this the next time...

    My mistake:
    Assigned 10 x 25 Dive from blocks, w/ swim EZ back.

    Totaled about 5200 Yards
    • Got up...take your mark...GO!
    • Just as I exploded off the blocks, my left calf was at me. It knotted up so fiercely that I wanted to cry, and was able to hold back the cussing. Had this been a masters practice, something probably would've flown out my mouth.
    • The pain was intense! I was able to kinda sorta get it to ease up, and gently swam down about 150 yards or so, but it's still tender now an hour later. I've taken plenty of advil afterward, and have been drinking plenty all day long and during the workout.
    • Coach says it's most likely just from the increased workload I've placed on my body. I'm not one to back down from a workout either, and increasing from 3 days a week at an hour each time, to the every day 2 hour practices has got to me.
    • Oh well...I'll be ready for the next one next week, but for now, I need to get ready for about 4 hours of OT in the morning, then heading up north an hour to Lake Chelan for the 1.5 mile OW swim. That Guy will be there as well. We'll probably have a pretty good swim together, but it won't be pretty at the end...'cause it'll be on!! It's a friendly race, but there's no friends in racin'!!
  4. Friday, Sept. 8

    by , September 7th, 2012 at 07:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    12 x 25 DPK shooters w/fins @ :40
    4 x 25 burst + cruise @ 1:00
    50 EZ
    6 x (25 up tempo free + 25 EZ) @ 1:30
    100 EZ

    Total: 1450

    Acupuncture, 40 min

    Rehab & Stretching, 30 min

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

    Just did a short little workout today. And that was really all I had time for anyway.

    Waiting for Jimby to arrive. There are 90 swimmers signed up for the NBAC meet -- not too bad for this time of year. http://www.swimphone.com/mobile/meet....cfm?smid=4140 Psych sheets: http://www.swimphone.com/mobile/meet....cfm?smid=4140.

    Can anyone tell me if it hurts to go off the blocks with tennis elbow? I didn't seem to have much difficulty diving from the side last Tuesday. Last time I was in the acute stage of tennis elbow, I had no meet in sight for 2 1/2 months.

    I tried a few lengths of doing breaststroke recovery with palms down as Salo suggested at the World ASCA clinic. Seemed pretty natural to me. I'll keep working on that, though I'm not doing much evil right now.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/10/20122

    by , September 7th, 2012 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick 6:30
    6 X 50 kick-fast- 1:10
    1 x 100 swim

    5 X 100 IM 1:45
    4 X 75-1 of each- 1:15
    4 x 50-1 of each- 1:00

    3 x 200 free 4:00
    1 X 100 easy 3:00
    Two rounds, pull or swim.
    200's: swim them fast and broken :10 @ 100

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  6. FAST Fri Sep 7th, 2012

    by , September 7th, 2012 at 11:48 AM (Ande's Swimming Blog)
    FAST Fri Sep 7th, 2012

    Thu swam

    LCM Mabel davis Pool
    Whitney coached
    6:00 - 7:30 dove in 6:10
    swam with GULL & Mary
    beside Chris, Todd, Marcio,
    Todd, Jim Dick & Sloan,
    pool was warm

    Warm up
    did 500

    Main Set

    8 x ??? on 8:00, pick 100, 200 or 400
    do the same thing each time, you can change strokes
    did 200 FR
    went 2:25, '6s, & 7s, most were 6's
    2 beat kicked the first 5,
    6 beat kicked the last 50 on #8
    dove 4 - 8
    went 2:20 on #8
    pool was warm, can't wait to swim in a cool pool

    swam down 100 after each
    Categories
    Swim Workouts
  7. 09.07.12 - Friday workout

    by , September 7th, 2012 at 10:42 AM (Pete's swim blog)
    Swam w/ Kyle, Dave, Dave and Teresa. I'm pretty worn down and this was a big workout. Mostly looked for recovery where I could get it and tried to hold my stroke together.

    SCY

    600 Warm up

    10 x 100 - 1:30 (odds IM, evens free)
    100 Easy
    Held 1:20-1:25 on the IM, 1:15 on the free

    5 x 200 - 3:15 Convert free to back
    100 Easy
    I pulled these. Made 2:40 on the 200 backstroke.

    4 x 100 - 1:15, last one hard
    Started about 3 seconds late and never got a rest. Left 2 seconds behind on the last one but came in 3 or 4 seconds ahead.
    1:00 Rest
    200 IM Kick - 5:00
    400 IM (5:45)

    4 Times through:
    * 4 x 50 - 1:00 IM Order
    * 1 x 50 Kick - 1:00 IM Order

    500 Cruise (6:25 - I used a pull buoy after 150 yards but no paddles)

    50 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  8. Thursday, Sept. 6, 2012 7:00-8:30pm

    by , September 7th, 2012 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    Happened to log into FB this afternoon between work and my kids soccer games to see this notice from the team:

    All practices tonight will be at EYAC due to a problem with WHS pool. 7-8:30 pm
    Basically, all 4 practice groups ended up being slammed together into the one 6 lane 25 yard pool, which happens to have a separate 12.5 yd deep tank that we made use of as well. It was a different type of workout, but still intense.


    ---------------------------------------

    The Black Group (my group) started off in the deep tank for the first 25 minutes or so. We ended up doing a lot of kicking, with a little swimming, but it was crazy fast sprints with little rest.

    Did:
    ~30 lengths of the 12.5 pool AFAP Kick w/ board. Went in waves with 1/2 the group at each end. Basically we were getting about 10 seconds or so rest, if that.
    ~30 lengths of Free, which basically was a tight streamline kick, breakout, and 2-3 strokes to wall. Also did these in waves going the same pattern as above.
    At least we didn't have any collisions.

    Next was "Kick Wars". We paired off with someone who was our approximate size/ability level and did battle from the middle of the pool. Each person grabbed one end of the kickboard and went against each other until one person lost by being pushed against the wall behind them. If you've never tried this, it's a kick in the ass for sure! Some of the most intense kicking I've done in a while. I was paired off against another high school senior who was pretty powerful, and we almost matched each other in the middle of the pool until we both ran out of gas.

    At this point, we rotated to a few of the lanes for our actual 'swimming' workout.

    10 x 100 Choice @ 1:45
    I did all free, and started off "easy" going a 1:06 with little effort and fighting the waves of everyone in the pool. Wow. Going on this interval I was easily able to maintain 1:05/1:06s with minimal exertion. #9 was 1:04, and #10 was 1:01


    10 x 50 Streamline Kick on back @ 1:00 (went :44-:48s)
    All this kicking is kicking my ass. Masters swimmers aren't supposed to be kicking. We did all that back in the age group days...


    Now for the intensity...

    24 x 25 @ :30
    6 Rounds of Fly, Back, Breast, Free, going for maximum effort on each one.
    OMG this was tough. I've done 25s before, but don't usually put out the effort like I was doing tonight.
    Flys were :15ish
    Back/Breast completed
    Frees were :13-:14s


    Then...back to the deep tank for nothing more than...
    VERTICAL KICKING and other 'fun' stuff for the final 15 minutes.

    ---------------------------
    2100 Yards + ~ 750 yards or so of the kicking/swimming warmup in the deep tank...and the other non yardage intense kicking. I HATE KICKING



    It was a good day, but I sure hope things are back to normal tomorrow. At least work isn't too hectic. Only 10+ hour days starting at 5:00am.
  9. Thursday 9/6/12

    Thursday 9/6

    PM only LCM

    2x600 @ :15 rest 200 FR/100 BK

    10x50 @ 1:10 kick w/ board FR
    6x200 @ 3:00
    odd: 50 fingertip-drag/zipper drill/50 DPS
    even: D1-3 (2:42, 2:34, 2:29)

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  10. Wednesday 9/5/12

    Wednesday 9/5

    PM only SCY

    1300 assorted kicking and drilling, nothing special.

    Total: 1300

    Followed that up with an exhibition water polo match between the ΠΚΑ fraternity and the UALR women's swim team (I represented UALR).
    Categories
    Swim Workouts
  11. Thursday, Sept. 6

    by , September 6th, 2012 at 09:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    5 x 50 caterpillar fly drills @ 1:10
    12 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 1950


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

    Oh my, I had nothing today even after a recovery day yesterday. Limited the speed work to bursts. Note to self: do not do aerobic sets; they kill speed and leave me wasted. Or maybe one, but not two in a row.

    I've been reading Ahelee's reports on the ASCA conference she's attending. Couple interesting points:

    -- Dave Salo says the the best single piece of equipment is, ta da, fins. What good news for a fin addict.

    -- Dave Durden recommends vertical kicking between sets and leg dominant work.

    -- Nick Folker says not to worry so much about lifting heavy weight. The real focus is FLEXIBILITY-STABILITY-MOBILITY. Guess this is why yoga helps.

    -- Eddie Reese: "If you don't do it, you can't do it" -- more aerobic swimming, more fly kick. Breaststrokers gotta swim breastroke.

    -- Dave Salo: Bridge the weight work to swim by getting in the water after weights. Swimming should be efficiency based, not aerobic based. This seems pretty true to me. Aerobic work can often lead to practicing poor technique, the leading cause of slowness.

    Updated September 6th, 2012 at 11:53 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM workout: 09/07/12

    by , September 6th, 2012 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30. 2:15
    2 X 100 1:40. 1:30
    4 X 50 descend 1:00. :45
    Two rounds.Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    10 X 50 5 on 1:00. 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40
    Choice. Two rounds with a break after round 1.

    1 X 400 6:00. 5:20
    4 X 100 1:30 1:20
    Two rounds swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    4700
    Categories
    Swim Workouts
  13. 09.06.12 - Thursday workout

    by , September 6th, 2012 at 10:05 AM (Pete's swim blog)
    Swam w/ Ray, Keith, Dave and Roger. Almost through out challenge set. I'm pretty confident I'll make it. Plenty of gas left after 9 x 100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set:
    6 x 50 - :50 IM Order/Free
    2:00 Rest
    9 x 100 - 1:25 (Held 1:20s, 1:18 on last one)
    100 Easy
    On #4, I pushed off backstroke and my left goggle popped off. Kept wondering if it would be better to take a couple seconds to fix it or just keep going. I opted to keep going and had enough time to fix them before #5.

    4 x 150 - 2:30 (Slowest stroke/fastest kick/pull)
    1:00 Rest
    4 x 150 - 2:30 (Fastest stroke/Slowest kick/free)

    8 x 25 - :40 (Down Free no breath, back spider scamper)

    10 x 100 up/down kick - 1:45 (:10) base stroke fly, start w/ 50 fly/50 kick

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  14. Wednesday, Sept. 5, 2012 7:00-9:00pm

    by , September 6th, 2012 at 01:42 AM (Fast Food Makes for Fast Swimming!)
    Well...I decided to go back for more. I ended up being the lane leader for the entire workout tonight. The other fast guy in the group was a no show tonight, but I still had a lot of young guns keeping me honest.

    Warmup:

    800 Free w/ every 3rd length non-free (did back)
    300 Kick w/ board, every 4th length dolphin
    6 x 150 Free Pull @ 2:00 (went 1:45s to start, last 2 1:43/1:42)




    ...that was warmup. I'm used to about 500 warmup and getting right to it. In the 'olden days' that pull part would've been my main set. Now, it's time to figure out if:
    • A) Keep going and like it
    • B) Call the bank to make a stop payment on my deposit
    • C) like a baby
    • D)
    Coach gave us the "main set":




    2 Rounds of:
    • 300 Free cruise @ 4:30
    • 4 x 100 IMs @ 1:30 (originally was going to be 1:20s, but no way)
    • 2 x 200 IM @ 3:00 (also supposed to be 2:45s)
    • 1 x 400 IM best effort
    • 50 EZ and back for round 2
    The 100s I was holding 1:20-1:22s, 200s about 2:44s
    First 400 was 5:15, 2nd one was 5:26 UGH
    That's what you get for a best effort at the end of 5K yards!

    10 x 50 Kick w/ fins @ 1:00 Odds dolphin, Evens Free
    cramped on #2 - like I told the coach I would. Made 8 of them.

    200 EZ and out.

    ------------------
    5700 Yards for me. Not bad. I'm actually tired tonight. And I'm losing a little weight too with this increased workload (as well as eating up the GTD deficit that I have). Gonna have to start eating more Taco Bell now!

    Our team is an IM based team, which I do prefer as opposed to the freestyle based teams. For age group swimming, I think IM base is the best way to go, to build a strong all around swimmer, and let them specialize later in college, etc. At least this will be great for my 200 Fly/400 IMs and beyond.

    Oh, and the answer to my question above: Both A & C

    Updated September 6th, 2012 at 01:49 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Wed., Sept. 5

    by , September 5th, 2012 at 10:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    4 x (3 x 50 fly drills) @ 1:10
    1 = caterpillar
    2 = chest press
    3 = single arm

    5 x (5 x 25) shooters w/MF @ :35-:40
    1 = back
    2 = left side
    3 = right side
    4 = belly
    5 = 360 twirling
    75 EZ

    5 x 50 smooth free @ 1:00
    50 EZ

    Total: 2200


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

    After yesterday, I just needed an easy recovery workout! I should have put on my compression gear last night. I'll probably just do some up tempo stuff and bursts the next couple days before the meet. I'm finally meeting up with Speedo on Friday and I am supposed "to take it easy on him." Isn't it time for the Season 5 blog?

    I did purchase the theraband flexbar for my tennis elbow. Off to do some of those and RC stuff now.

    Updated September 5th, 2012 at 10:57 PM by The Fortress

    Categories
    Swim Workouts
  16. Wednesday Sept 5th - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    6 x 50 @ :50 build each to fast
    1 x 100 easy

    Set I (1200 /2200)
    3 x 300 free @ 5:00 - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    went 3:46, 3:47, 3:48
    6 x 50 active recovery, 2 @ :50, 2 @ :55, 2 @ :60

    Set II (800 set / 3000)
    4 x 200 @ 3:30 200 IM drill/swim by 25

    Set III (500 / 3500)
    5 x 100 @ 1:30 pull, cool down

    ** 3500 yards **

    My pace on the 300s was fairly consistent, but they definitely didn't feel the same: the first felt strong and relaxed, the second felt strong but not relaxed, and the third was just hard. The times weren't great, but they are respectable and I am tired so I am not displeased.

    Updated September 6th, 2012 at 12:31 PM by eric.carlson

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/06/20122

    by , September 5th, 2012 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    2 X 50 faster 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 25 sprint kick :40
    Two rounds

    1 X 100 easy swim

    4 X 50 descend 1-4 1:00
    1 X 100 fast 2:00
    2 x 50 easy 1:00
    Three rounds, all choice.

    1 X 300 4:00
    3 X 150 2:10
    1 x 200 2:40
    3 X 150 2:10
    Pull freestyle.
    150's: Descend 1-3 and negative split all swims.

    WARM DOWN: 4 x 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  18. Wed Sep 5th, 2012

    by , September 5th, 2012 at 01:07 PM (Ande's Swimming Blog)
    Jeez I'm a bad blogger
    I swam, Wed, Thu, Fri & Sat
    Did not swim Sun, Mon or Tue
    no practice Sun, had other commitments on Mon & Tue my car wouldn't start so I dealt with car stuff, but I finally swam today and
    lifted Wed, Sat & plan to lift today

    Wed Sep 5th, 2012

    Still at mabel davis, LCM
    Whitney coached
    6:00 - 7:30 dove in just as my lane started the main set, drove for 5 min and realized my work shoes were in our other car so I drove back to get them
    swam with Todd, Jim & Dick
    beside Ned Marcio tyler & Joanna?

    My left hip is still hurting

    Main Set

    4 x 500 IMs
    1) 200 fl (drill) 150 bk 100 br 050 fr
    2) 050 fl (drill) 200 bk 150 br 100 fr
    3) 100 fl (drill) 050 bk 200 br 150 fr
    4) 150 fl (drill) 100 bk 050 br 200 fr

    800 neg split

    4 x 250 IM done
    1) 100 fl 50 bk 50 br 50 fr
    2) 050 fl 100 bk 50 br 50 fr
    ...
    Categories
    Swim Workouts
  19. 09.05.12 - Wednesday workout

    by , September 5th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Dave, Ray and Kyle. Not sure where everyone else was today. I've been doing more running during my U8 soccer team's practice. They are figuring out how to pass and make the coach look bad. Good for them but the extra running leaves me pretty stiff and sore the next morning. Such was the case when I got in the pool today. That and the extra we did yesterday left me taking a few shortcuts today.

    SCY

    600 Warm up

    4 x 200 - 2:45 (#1, #4 IM 2:44, 2:46)
    100 Easy
    I should be able to alternate IM/Free on these. But the first one was touch and go so I ended up doing the middle two free.

    4 x 100 - 1:45
    * Odds br Kick
    * Evens Pull (1:03, 1:04)
    100 Easy

    6 x 50 Kick - 1:00 (IM Order, no br)

    4 x 200 IM - 3:00 (#3 Free)
    100 Easy
    This is where I got a bit lazy. 1st IM was 2:50, second 2:55 and I just didn't want to push off for another 50 fly. Got some rest on #3 and made 2:48 for the last one.

    4 x 100 - 1:30
    * Odds IM
    * Evens pull (1:15 - no paddles, 1:07 w/ paddles)
    100 Easy

    6 x 50 Kick/free - :45

    200 Cool down

    (4200 Total)

    Updated September 5th, 2012 at 10:43 AM by pmccoy

    Categories
    Swim Workouts
  20. Tuesday, Sept. 4, 2012 7:00-9:00pm

    by , September 5th, 2012 at 01:43 AM (Fast Food Makes for Fast Swimming!)
    First workout with my new age group team, Velocity Swimming in Wenatchee.
    I was very well accepted into the group by the kids today, and ended up having a great workout with them. It wasn't super intense, but the two hours of workout was about double what I've been used to, and we did a hell of a lot more kick than I've done in the last 3 months (all in two hours!!) I'm sure the kicking will be good for me later. The only I'm going to do, is for the 8 swimmers in the lane, and 4-5 of them should've been in a different lane based on speed of the group. Problem is the lane space just isn't available with the multiple groups out there. Oh well, we get what we get, and we'll make the best of it. I'm at the top of the group, basically tied with the top swimmer on the team. He by far kicks my butt in breaststroke, but everything else he needs to work harder. I'm sure a little of my work ethic will rub off on him soon.



    Warmup:

    6 x 200
    Odds Free @ 3:00
    Evens IM @ 3:30

    -------------

    4 x 200 Fly (50 SDK on back, 50 Swim) @ 3:30
    • this was just hell with 8 in a lane. Imagine coming up on the lapped swimmers while you're doing fly, and they're doing SDK on back. Now try breathing while avoiding everyone else. It was pretty much every man for himself tonight.
    We "toned it down a bit" here to ease up on the chaos...

    4 x 200 Back (50 Kick/50 Swim) @ 4:00

    4 x 200 Breast (50 Kick/50 Swim) @ 4:30ish I think
    I had fun chasing after the fast kid in this. My breaststroke will get better for sure.

    6 x 200 IM (25 Kick/25 Swim) @ LIFO "last in, first out"

    6 x 25 Dive Sprints from the blocks, and walk back around on deck.
    This honestly was the hardest part of the day (aside from going wayyyyyy past my normal 1 hour workouts)

    50 EZ

    -----------------------------
    5000 Yards

    Not a lot, but it is the 1st day back, and was pretty low key. It was good for me as I want to ease my way back up in time swum, and then start bringing back the intensity.