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Swim Workouts

  1. Week 14 - Saturday surprise

    by , January 12th, 2013 at 06:02 PM (After a long rest)
    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.

    Warm up
    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

    Main set
    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

    Cool down
    4x50on 45

    Kick set
    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

    Total 4450


    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

    Categories
    Swim Workouts
  2. Saturday 1/12/13

    Saturday 1/12

    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)

    100 EZ

    Total: 250

    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!
    Categories
    Swim Workouts
  3. Saturday, January 12, 2013

    by , January 12th, 2013 at 01:57 PM (I swim, therefore I am)
    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%

    Warm Up
    200 yds FR
    4x25 on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    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

    *Set 2*
    500 BR Kick, build 5x 1-4 by 25
    6x75 BR on :20 rest, build each 75 1-3 by 25

    *Set 3*
    1000 Fly as 5x200
    each 200 (100 DK, 100 DR/S by 25)
    Odd 25s steady, even 25s are FAST

    *Set 4*
    12x12.5 on :30
    as 4x12.5 of FR, BR, FLY

    Warm Down
    300 FR DPS

    Comments
    Endurance, Speed, Speedplay, FR-Fly-BR, Kicking

    Updated January 12th, 2013 at 02:50 PM by fdtotten

    Categories
    Swim Workouts
  4. Fri, Jan. 11, 2013 7:00-9:00pm

    by , January 12th, 2013 at 01:21 AM (Fast Food Makes for Fast Swimming!)
    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.


    Warmup:

    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)
    (2400/2400)

    Main Set:

    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 2:38s
    • Round 3 - Free - definite cruise. 2:20s all the way through, just stretching out

    200 EZ
    (2600/5000)

    3 x 100 Free @ 1:20 (1:10s)
    3 x 100 Free @ 1:15 (1:10s)
    3 x 100 Free @ 1:10 (1:08s)
    (900/5900)

    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

    200 EZ

    -------------------------------
    6200 Yards


    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.

    1650 Free
    100 Free
    200 Back
    25 Fly
    25 Back
    25 Breast
    25 Free
    200 Free
    500 Free
    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.
  5. Friday 1/11/13

    Friday 1/11

    AM and PM SCY

    AM swim:

    500 swim (300 FR/200 I.M. drill)

    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S.

    Circuit (1x):

    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)

    100 EZ

    Total: 2300

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    8x125 @ 2:00 50 drill/50 build/25 FAST

    12x50
    2 @ :40
    1 @ :35

    8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

    100 EZ

    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:
    24.9/45.1
    25.7/52.0
    25.5/50.4
    25.9/41.6
    26.0/48.0 (was going second and ate massive wake off the first turn)
    26.1/52.0
    25.8/42.6
    25.5/50.0
    26.8/47.9
    25.5/42.0
    25.1/49.4

    100 EZ

    Total: 5200

    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.
    Categories
    Swim Workouts
  6. Week 14 - rough Friday

    by , January 11th, 2013 at 07:54 PM (After a long rest)
    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.

    Warm up
    400 free
    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

    Main set

    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).

    Warm down

    100 easy

    Total 4100

    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

    Categories
    Swim Workouts
  7. Friday, January 11, 2013

    by , January 11th, 2013 at 04:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 73, pool at 80, 100% water clarity.
    Sunny with humidity at 69%

    Warm Up
    200 FR DPS
    200 FR DPS w/paddles
    2(2x50 on 1:00, 100 on 2:00) FR Steady

    • Did 37-37-1:15-35-35-1:11


    *Set 1*
    2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins

    1. 32, 31, 31, 30, 32, 31, 30, 30
    2. 32, 31, 30, 29, 32, 30, 30, 29

    400 BK


    SCY @FGCU Diving Pool, temp 78/100% clear

    *Set 2*
    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

    *Set 3*
    10x50 FR on 1:00, Desc 1-5,6-10

    • 30, 29, 29, 28, 27, 30, 29, 28, 28, 27

    EZ 100 FR DPS

    *Set 4*
    2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel

    • 5:48, 5:36


    EZ 200 BR Kick

    *Set 5*
    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, 54
    • 5-8) 1:00, 59, 58, 58


    Warm Down
    300 FR DPS

    Comments:
    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

    Categories
    Swim Workouts
  8. 01.11.13 - Friday workout

    by , January 11th, 2013 at 11:51 AM (Pete's swim blog)
    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.
    100 Easy

    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
    50 Easy

    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

    (5400 Total)
    Categories
    Swim Workouts
  9. Fast Friday (Fried) Jan 11, 2013

    by , January 11th, 2013 at 09:51 AM (Ande's Swimming Blog)
    Fast Friday Fried Jan 11, 2013

    swam a double yesterday, went to bed after midnight last night &
    definitely felt it today did not feel too snappy

    Added a countdown for days till my next meet, we're 83 days away
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in around 6:04ish ish
    SCY UT Swim Center main pool
    Swam in my own lane during the main set
    beside David, Mike, Chris, Marcio, Ned, Larry, Jim, Todd, Tyler, & Bess

    Warm up
    went around 650

    Main Set

    500 FR for time
    went around 5:30

    200 easy

    5 x 100 FR on 2:00
    held 1:02's

    200 easy

    assigned: 200 stroke of choice FAST for time
    did 150 k with a board, went around 2:00

    200 easy

    4 x 50 FAST, flutter K with a board on 1:00
    went 33, 35, 36, 34

    200 easy

    100 FL K with a board fast
    went 1:17

    200 easy

    4 x 25 SDK fast on :30
    went 14, 15, 16, 14

    200 easy

    (last thing was do a 100, 200 or 500 FAST for time again and try to be faster)
    I dove in thinking OK I'll try a 500, but was hurting pretty bad so I just did a 200

    50 easy


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated January 11th, 2013 at 10:42 AM by ande

    Categories
    Swim Workouts
  10. A good day today

    by , January 11th, 2013 at 08:42 AM (Mixing it up this year)
    I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer

    500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular

    2x100@2:00 back went 1:48, 1:42
    100 back drils
    100 back fast went 1:36
    100 back EZ

    500 free w/snorkle every 3rd lap drill alternate accordian and torque drills

    Total 3000 yards
    Categories
    Swim Workouts
  11. Thurs, Jan. 10, 2013 7:00-9:00pm

    by , January 11th, 2013 at 01:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    800 Free
    400 Kick w/ board (25 EZ/25 Fast)
    8 x 100 Free Pull @ 1:40 (1:12s)
    (2000/2000)

    10 x 100 SDK w/ short fins @ 1:30
    I just cruised these with about 5 seconds rest
    (1000/3000)


    Main Set: 31+ HR/10 sec. EN3 type work

    3 Rounds of 5 x 100 @ 2:30
    • Round 1: Stroke (did Fly, which alternated with Free every other) - could barely go 1:07s...very wavy
    • Round 2: Another Stroke (did Back) 1:12/:13s
    • Round 3: Free (held 1:01/1:02s)


    200 EZ
    (1700/4700)

    16 x 25 Sprint w/ fins @ 1:00 (I did w/out fins and all Free)
    (400/5100)

    500 EZ swim

    --------------------------------
    5600 Yards
  12. Thursday 1/10/13

    Thursday 1/10

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 push-ups
    1:00 plank
    1:00 squats
    1:00 plank
    2:00 jump rope

    WOD:
    "Fight Gone Bad"

    3x
    1:00 box jumps (30 in. box)
    1:00 dead lift (135 lbs)
    1:00 kettle bell swings (55 lbs)
    1:00 burpees
    1:00 push-ups
    1:00 REST

    count reps and add up total...109 + 101 + 98 = 308 reps

    PM swim:

    1000 swim
    - 600 (150 swim/50 side kick)
    - 400 (150 I.M. no BR/50 BR kick)

    2x
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (under H2O recovery drill)
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (fingertip drag)
    3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  13. Workout 01/10/13:

    by , January 10th, 2013 at 08:47 PM (Maple Syrup with a Side of Chlorine)
    Wow, first time I have done two days in a row all year!

    200 FR/200 back warmup

    4 x (with snorkel):
    - 50 kick with board on :05 SR
    - 100 strong FR with agility paddles on :10 SR

    1 x Noah's Ark with snorkel (went ~ 6:15)

    1 x 100 EZ, then
    1 x 400 IM (1:20, 2:45, 4:30, 5:45)

    10 x 50 on :50
    - odds: FR dolphin dives in the shallows
    - evens: Stroke (Medley Relay order), extra BK to finish (31.6)

    1 x 200 loosen and out
    (Solo/Rec/2600 yds/50 min)
    ---------------------------------

    It has been weird so far this year, the pool has not been inundated with New Year's Resolutionists. The past two have yielded super crowded lanes, so I am a little confused, but perfectly ok.

    After the swim today I mailed out a printer to my daughter at school, and went to a basketball game to cheer on my son. Their team is not the most coordinated, but they were able to tie the game against the local high school, where basketball is all the rage. (Funny, the varsity team is not doing great (0-8), but of course the local paper only covers them, not the swim team, where the girls are undefeated and the boys have only lost one meet). Well, Preston's team lost in OT 45-39, but he played a good game (his best effort so far this season), and was putting some of the moves that we work on during the Sunday night practices into the game.

    I'll most likely be dry through the weekend due to work, but have gotten within two miles of my GTD. I plan to catch up to my goal pace by the end of next week.
    Categories
    Swim Workouts
  14. Thu Jan 10th, 2013 Double

    by , January 10th, 2013 at 03:51 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    I decided to come back for more at noon.

    Whitney Coached
    noon - 1:15 dove in around 12:20 ish
    SCY UT Swim Center main pool
    Swam beside Dale, Stacy, Mary, Kellie, Bob, & Chuck

    Warm up
    missed it

    Main Set

    20 x 50 on 1:30 best ave
    did 10 fr held 28's - 30's, 10 flutter K with a board held 34's - 36, went 32 on last one

    assigned 300 swim with 3 SDKs
    did 3 x 50

    20 x 25 on 1:00
    did 8 fly & 12 flutter kick with a board

    50 easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  15. Thursday, January 10, 2013

    by , January 10th, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 79, 100% water clarity.
    Sunny with humidity at 67%

    Warm up
    200 RIMO

    *Set 1*
    Descending IM Ladder
    1:00 rest between each, progressive effort 1-5

    1. 1200 IM as 4x300 IMO
    2. 1000 IM as 4x250 IMO
    3. 800 IM as 4x200 IMO
    4. 600 IM as 4x150 IMO
    5. 400 IM


    *Set 2*
    1000 FR Swim w/paddles, fins, snorkel
    500 steady, 500 stronger

    *Set 3*
    8x50 as 2x IMO on :30 rest;
    25 Sprint/25 EZ

    Warm down:
    200 EZ FR

    Comments:
    In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.

    Updated January 12th, 2013 at 02:47 PM by fdtotten

    Categories
    Swim Workouts
  16. 01.10.12 - Thursday workout... back at home

    by , January 10th, 2013 at 02:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in...

    SCY

    600 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    :20s break to put on paddles
    3 x 100 Pull - 1:15
    2 x 100 Pull - 1:10
    1 x 100 Pull - 1:05
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (made it!)
    1 x 100 - 1:25
    150 Easy

    8 x 50 Kick - 1:00
    8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy)
    8 x 25 - :40 odds no breath, evens easy

    100 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/2013

    by , January 10th, 2013 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 swim -

    1 X 300 IM 5:15
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1 fly, 2 back 3 breast on 1:10

    4 X 150 free 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  18. Thu Jan 10th, 2013

    by , January 10th, 2013 at 12:03 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    weighed 210 after practice
    thinking about doubling today and making the noon practice more sprint and kick

    Swam Tue & Wed

    Whitney Coached
    6:30 - 8:00 dove in around 6:40 ish
    UT men & women are away at Auburn & Georgia
    SCY UT Swim Center main pool
    Swam with Todd, Chris, & Marcio
    Beside Jim Sauer, Mike, Paul, David Alley, Gull, Larry, Ned, Brandon & Amy

    Warm up
    went around 4 - 500

    Main Set

    20 x 125 on 1:30 best ave
    held 1:22's made em all, took 5 sec extra rest when chris moved up from 4th to 1st in the lane, I was 3rd

    100 easy

    400 swim

    20 x 75 on 1:00
    held 46's & 7's

    100 easy

    6 x 25 no breath

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  19. Some good distance work today

    by , January 10th, 2013 at 07:49 AM (Mixing it up this year)
    Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

    Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

    500 free every 4th lap kick on back
    400 IM as fly drill, back pull, breast kick, free swim
    500 free kick w/zoomers every 3rd 25 moderately fast
    100 back

    33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
    50 back EZ
    100 Free

    Total 3300 yards
    Categories
    Swim Workouts
  20. Wed, Jan. 9, 2013 7:00-9:00pm

    by , January 10th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    1000 Free
    I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day.
    (1000/1000)

    Kick Set:
    (no fins)
    4 x 50 Kick w/ board @ 1:10
    4 x 50 Kick w/ board @ 1:00
    4 x 50 Kick w/ board @ :50
    no problems making these ones
    (with fins)
    4 x 50 SDK on back @ :55
    4 x 50 SDK on back @ :45
    4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.)
    (1200/2200)

    4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec."
    was holding 3:30-3:33s on these with a 24 HR
    (1200/3400)

    10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free)
    I hate fist drill
    (1000/4400)

    10 Rounds of:
    • 50 SDK on back w/ fins @ :45
    • 2 x 25 SDK underwater @ 1:00
    • I really "shut it down" on this set, and just trailed at the back of the lane

    (800/5400)

    Finish it up Fast:
    4 x 100 Free @ 1:10
    I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort.
    (400/5800)

    400 EZ cooldown

    ----------------------------------
    6200 Yards


    Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.