Swim/SCY/w/Speedo: Warmup: 10 min hot tub 500 various 8 x 25 shooters w/fins @ :40 2 x 25 scull Main Sets: 10 x 25 @ 1:00 - burst 12.5, easy 12.5 - 6 dolphin, 4 fast hands 50 fly w/fins from push for time - went 23 mid, I did not splash Pete; I was underwater most of the time. I had to avoid his wake off the turn. 500 social kick 50 EZ more hot tub Total: 1600 ART, 30 min He really worked over my shoulders. Kinda sore now. ++++++++++++++++++++++++++++ Practically a recovery workout today, we were so lazy and chatty. Pete almost refused to do 1 x 50 AFAP. We figure we need to start resting for the Sprint Classic anyway. I am looking forward to a recovery week. I've been cranking 4 HIT workouts per week for awhile now. Feel like I'm rounding into good HIT shape. Happy weekend everyone!
Updated October 19th, 2012 at 10:11 PM by The Fortress
SCY Warm up (1050) 200 free - 100 IM Kick - 100 back - 100 IM drill - 100 free 6 x 50; 3/50, 3/45 desc each 3 6 x 25/30 strong alternate free - stroke - swam fly-back-breast for stroke Main set: (1300) 1 x 500/7:30 NS - went 7:05, not sure if I ns this, didn't check time at midway. 100 IM Kick/2:30 - went 2:10 100 IM drill/2:30 - went 1:50 100 back build/2:00 - went 1:30 4 x 25 fly fast/45 - around 18 on these 100 IM Kick/2:30 - went 2:10 100 IM drill/2:30 - went 1:50 100 free build/2:00 - went 1:20 4 x 25 back fast/45 - under 20 on these Sprint set: 1 x 50 fast/2:00 -went 37, shoulder started to bother me so I backed off after the turn and cruised to finish. Was more in this set but I stopped here 100 easy kick for cool down Total: 2500 yards
SCY Warm up (1000) 200 swim - 200 kick - 200 pull - 100 scull/swim by 25's 6 x 50 burst + cruise/1:10 Main set: (900) 2 x 25 AFAP/1:00 - fly, 15± 2 x 50 easy kick/1:30 2 x 50 burst + cruise/1:00 - burst fly, cruise free 1 x 50 DPS/1:00 - free at 14spl 1 min rest 1 x 50 AFAP W/fins @ 1:00 - back, went 30± extra 30 sr 2 x 50 kick w/fins (15 under fast) @1:30 2 x 50 DPS w/fins @ 1:00 - back @11-12 spl extra 30 sr 2 x 25 AFAP w/fins @ :45 - back, <15 1 x 50 easy swim/1:00 1 min rest 1 x 50 AFAP off blocks @ 1:30 - back, <35 2 x 50 easy kick/1:30 2 x 50 DPS swim/1:00 - back 15 spl Pull/scull set (600) 6 x 100/10sr 25 scull - 75 pull build Warm down (400) 8 x 50/50 smooth Total: 2900 yards
Fri Oct 19th, 2012 Whitney coached SCY UT Swim Center main pool 6:00 - 7:30 dove in at 6:03 Swam with Mike & Todd beside Tyler, Marcio, Chris, Ned, Keith, Jim, Korey & Gull Warm up assigned: 1000 did 7 - 800 Main Set 5 x 200 on 4:00 done 50 fast 150 easy Odds FR evens FL FR went 26 FL 26 or 7 5 x 200 on 4:00 done 100 fast 100 easy Odds FR evens BK 5 x 200 FAST on 4:00 odds FR: went 2:04, 2:06, 2:01 evens k went 2:30, 2:29 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
Swam w/ Dave, Dave, Dave, Ray, Keith, Teresa, Chris and Meredith. Wore my Yingfa jammer w/ no drag suit. SCY Challenge set 6 x 50 - :50 2:00 Rest Broken 200 - 4 x 50 w/ :16 s rest in between each 50. Made 2:01 which is disappointing. I was under the 2:00 pace at 150 yards but had a really bad turn. I'm not getting tired... just sloppy. 100 Easy 200 Back - 3:00 200 Back - 2:55 200 Back - 2:50 200 Free - 2:45 200 Back - 2:50 200 Back - 2:55 200 Back - 3:00 100 Easy All 200s except the middle one were supposed to be stroke/no free. I fell behind on the first three but caught up on the middle 200. From there, I held the interval. Have never done this much backstroke before. I made 2:48 on the 5th 200 which I believe is a personal best for me. 10 x 100 * Odds Free - 1:20 (did 1:07 - 1:09) * Evens kick - 1:40 (did 1:25 - 1:30) 100 Easy 8 x 75 - 1:15 (Convert Fly -> Back -> Breast) 150 Easy 4 x 100 Pull - 1:30, Descend (1:15, 1:10, 1:05, 1:02) 200 Cool down (5150 Total)
Tomorrow is the kids meet and yes I am swimming with my older kids, including my lazy son. He doesn't practice, just swims meets. 500 free 500 kick w/zoomers 500 pull w/strapless paddles & bouy alt 100 fr/100 bk 10x50 from block good breakout then easy 200 kick w/zoomers 100 back 200 free ez Total 2500 yards
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