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  1. Friday, Oct. 19

    by , October 19th, 2012 at 05:57 PM (The FAF AFAP Digest)
    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 11:11 PM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -10/22/20122

    by , October 19th, 2012 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    2 X 200 3:15 3:00
    4 X 100 1:45 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    4 X 100 descend 1-4 #4 @ 100% 2:00
    4 X 50 descend 1-4 #4 @ 100% 1:15 #4 on 2:00
    8 X 25 sprint :45
    1 X 50 easy
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 x 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds.
    Round 1: stroke your choice
    Round 2: IM
    Round 3: Free

    WARM DOWN: 4 X 50 easy 1:00

    4625Y
    Categories
    Swim Workouts
  3. Friday, 10/19/12

    by , October 19th, 2012 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    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
    Categories
    Uncategorized
  4. Thursday, 10/18/12

    by , October 19th, 2012 at 12:54 PM (A comfort swimmer's guide to easy swimming)
    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
    Categories
    Uncategorized
  5. Fast Fri Oct 19th, 2012

    by , October 19th, 2012 at 12:42 PM (Ande's Swimming Blog)
    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
    Categories
    Swim Workouts
  6. 10.19.12 - Friday workout

    by , October 19th, 2012 at 10:11 AM (Pete's swim blog)
    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)
    Categories
    Swim Workouts
  7. An easy day today, another meet tomorrow

    by , October 19th, 2012 at 09:29 AM (Mixing it up this year)
    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
    Categories
    Uncategorized