Swam w/ Roger, Dave and Dave. Pool temp 83. The 400 at the end was lots of fun. I was shooting for 4:40 and fell just a bit short. Not long ago, I was excited about breaking 5:00. Despite botching my flip turn at 50 yds, my 200 was pretty smooth. At 300 yds, I had built up about 4 body lengths on Roger. Thought that would be enough to hold him off. At 50 to go, he was on my feet. I kind of flailed along doing everything I could to hold him off but he out touched me at the wall . Still, lots of fun to have someone to race like that.
500 Warm up
Everything pretty much straight through. 100 stroke on 2:00 allows for a little recovery.
8 x 50 Pull - :50 (2 easy/2 hard)
100 Stroke - 2:00 (fly)
8 x 50 Kick - :50 (br)
100 Stroke - 2:00 (back)
200 IM - 3:00 (2:40)
8 x 50 Pull - :50 (2 easy/2 hard)
100 Stroke - 2:00 (back)
200 IM - 3:00 (2:45)
300 Free - 4:00 (3:40)
8 x 50 Kick - :50
100 Stroke - 2:00 (back)
200 IM - 3:00 (2:47)
300 Free - 4:00 (3:38)
1:00 Rest (We might have taken more like 3:00)
4:00 Free - 5:00 (4:42)
200 Cool down
Updated December 13th, 2011 at 09:20 AM by pmccoy
During my kick set I could have used a waterproof pillow and taken a nap.
Sleep swimming a great concept.
1000 free as 200SPSKS
5x100@1:45 free kick w/fins held 1:30's
10x100@1:40 w/paddles & bouy as 50 free/50 back held 1:30 on these
500 free w/ snorkle hold a 6 beat kick
Total 3000 yards
Solo at Rec (scy)
w/u: 200 FR/200 BK/100 Fly drill/100 BR drill
4 x 100 on 1:40
- DPS - FR/FR/BK/FR
4 x 100 kick on 1:50
- Flutter with board, back, fly, flutter with board
5 x 200 FR Pull with buoy on 2:45
8 x 50 on :50 IMO
200 various warm down (had two lengths underwater sdk on back in there)
(3100 yards, 55 minutes)
My arms felt tight tonight post meet from Saturday. Yesterday I had to work and didn't get in the water - bet I would feel a little better today if I had. I was not quite sure on what to do today at practice, and I was not in the mood for super long/repeater sets, so I picked a little of everything to get back to the grindstone (that taper sure was nice, though).
I am still putting a lot of effort into improving my kick, and held the 100's around 1:35. Will start to increase the yardage on kick sets so I can stay strong for the 200's. I felt good on the pull set as I tried to work on DPS and tight streamlines. I went 2:23/25/26/28/24. Into the 50's I went, not really super fast but more to work on strokes - hit around :35 on all but the dreaded BR (just made :50).
I had a really great time this weekend at BU. I am very excited about my swims and can build into the NE champs in March with ideas from the races that I need to improve on. It is nice to know that we have some really competitive action happening here in NE, and it was great for me to meet up with more folks from the forums and others that I have met along the way.
As I mentioned in my last post, everyone seems happy to share wisdom and pointers to satisfy my inquiring mind, especially since this is my first official year back in the pool after 15 years off. A lot has changed, and I can't remember most of what I learned when I coached our town team for a few years after high school, so I like to think of everyone that is so passionate about the sport of swimming as my coaches. Muchas gracias!
I swam at Riverbank this morning with swim buddies John, Rondi, and Hannah. It was a make-up birthday workout of sorts—I missed my birthday swim last week because I was under the weather. Rondi brought in fun bubble swim caps with flowers for us to wear in honor of the day. Here’s mine:
Birthday cap, with today’s swimsuit in background.
Looking forward to wearing these for some beach synchro next season!
I’m still not back up to swimming workouts. A respiratory infection that responded only to a second course of antibiotics left me with some pretty severe asthma symptoms that I’m still struggling to get back under control. But I am clearly on the mend at this point, and today was able to swim some laps of easy freestyle and backstroke while my pals did a more challenging workout. It felt good to be back in the water, and really great to be swimming with friends again after a couple of weeks off.
My challenge right now is swimming at a pace that does not trigger any asthma symptoms, which is to say a pace that doesn’t make me breathe hard. I have once again found my tempo trainer useful. Now instead of playing “beat the beeps,” though, I’m playing “don’t beat the beeps.” I set the TT for :25 - :28 seconds, then slow down if I get to the 25/50/75/100m marks before the beeps sound. If I start coughing or have trouble breathing, I just set the tt a little slower. At first I was dismayed to be limited to swimming so slowly, but after a few lengths discovered that I was finding joy in just being in the water and in moving around regardless of how fast or hard I was going.
I’m also currently hampered by a rib injury that I sustained coughing—no flip turns or tight streamlining or short axis strokes for me just yet. I was majorly bummed when this happened last week—I knew it was a possibility once I started having bad asthma symptoms, because I’d cracked a rib once before from asthma-related coughing spasms. I’m sure I’ll be bummed about this again, once my breathing is all better and the rib injury is what’s holding me back from full training. But today, at least, I’m in that post-health-scare state of just being really grateful that things are finally headed in the right direction, and feeling optimistic that even if it takes awhile I will get back to feeling (and swimming) like I think I ought.
And once things are all better I’m looking forward to the birthday make-up swim, part two—this one involving the workout David wrote for the occasion. My friends did it without me last week, so they’ve gotten a preview of the fun—it involves a 4500m set that finishes with a 250 fly. It’s a fun crazy challenge to look forward to—and one that I’ll definitely wear my new black flower swim cap for! It seems like it might take a while before I'm ready to tackle the set—I’m thinking I will probably save it until sometime after the new year, maybe down at my Florida pool--but I will eventually get my birthday properly aquatically celebrated!!
Went swimming at the crack of dawn, even though I'm off today, because it was scheduled to rain rain rain all day long & I wanted to make sure I got a workout in. It stopped raining around 5am, we swam until 6:45, and it hasn't rained since. So I went back at lunch too, which was a good thing, because I had a better than average workout at lunch. Was keeping the 100's on the 1:20 easily at the 1:10 w/out a draft, w/out toys. Some might say that it's because I was warmed up from the morning, but I'm not so sure.
2 x 300 pull
20 x 50 on :50
12 x 25 drill/sprint on :30
3 x 400 stroke/free by 50's
9 x 100 w/50 ez after groups of 3 on 1:30, :25, :20
3 x 100 on 1:20
100 on 1:40
3 x 100 on 1:20
3 x 100 IM on 1:40
100 on 1:40
3 x 100 kick on 1:40
3 x 100 on 1:20 pull
3 x 100 on 1:20 pull
Elbows doing fine until the very very end, and then they REALLY locked up,sat on the wall chatting for too long. Was intending to do another 200 cool down, but I could hardly bend my arms at that point. Luckily, all is well now. No Celebrex or Ibuprofen for the past few days (other than for headache yesterday, that is. At this time they have a dull pain, but not a sharp pain, so I am encouraged. After spending all afternoon on the phone/computer with the Dell technicians, having the elbows in the bent position, I'm rather surprised. And happy.
Updated December 12th, 2011 at 05:20 PM by Celestial
1 X 300 5:00 4:30
2 X 150 2:30 2:15
4 X 50 descend 1:00 :45
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick -
4 X 50 kick 1:00
4 x 25 sprint kick :45
1 X 100 swim
1 X 200 IM 3:30
1 X 75 stroke 1:20
2 X 50 stroke 1:05
75's/50's: 1 round of each IM order
1 X 300 4:30 4:00
1 X 200 3:00 2:40
1 X 100 1:30 fast
Two rounds freestyle.
Round 1 intervals left, 2 right.
WARM DOWN: 4 X 50 easy 1:00
Mon Dec 12th 2011
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did not train, Thu, Fri, Sat & Sun
Decided to take a break
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scy UT Swim Center: main pool north end
5:30 - 7:00 dove in 5:38ish
wore B70 jammer
trained with Todd beside Jim, Tyler, James max & nate
swam easy 50's
10 x 100
1 on 1:25, # 2 on 1:20 ... #5 on 1:05, # 6 on 1:05, 7 on 1:10, ... 10 on 1:25
felt slow skipped a couple 50's
500 with 3 SDKs off each wall
10 x 100 pulling
1 on 1:20, # 2 on 1:15 ... #5 on 1:00, # 6 on 1:00, 7 on 1:05, ... 10 on 1:20
felt slow skipped a couple 50's
caught a ride on the big blue paddle express (todd)
kicked 2 rounds of
25 50 75 100 100 75 50 25
1st on 25 base
2nd on 20 base
12 x 50 on 40
1) fl bk
2) bk br
3) br fr
I had decided to scratch the 200 IM, so was able to grab a bit more sleep and take my time getting to the pool. Good thing because the Starbucks across from my hotel was closed -- what?!?! Got in a decent warm up in the diving well and was ready to go. Tired, but ready to go. (BTW, I have no idea how mid-D or D types do any pace work in the crowded warm up pools at big meets.)
50 fly, 30.35
This time was under my WR from last March of 30.5. So I was thrilled! Fly felt good until the last few strokes where my arms really felt the meet fatigue. And it was technically fairly solid. I got off the blocks FAST. I didn't get max distance, but I could tell my reaction time was great and I had a clean entry. Only flaw was not pushing off deep enough on the turn. I had one dolphin kick on the surface as a result. Took one more breath than usual on the last length, but it helped me spot the wall and finish well. I guess all those fast 50 flys for time I've been doing in practice paid off.
But there was no time to celebrate! I had 20 minutes until my next race. I swam down around 250 and when I emerged, they were already on heat 2 of the women's 100 free ...
50 free, 28.53 (split in 100 free):
My body was screaming with lactic acid build up behind the blocks. I really would have liked an hour off to rest and get in the correct mental state of mind for this race. Instead, all I was thinking was "I can't wait until this race is over." I had a decent start, not as fast as in fly. Again, the race was technically pretty solid with the exception that my right arm was caught underwater sightly on the breakout after the turn. I may have taken an extra breath on the second length too; I can't really remember. It also felt like I was dragging my legs. Stud video'd the race for me though, and it didn't look nearly as bad as it felt. Maybe the legs were on autopilot. I was very surprised and happy to see that time on the wall. I was fearful it would be a second slower. And this time is only .3 off my B70 PR. I then caused a minor delay of meet as I took 1:00+ to swim my second 50 of the 100.
I was beyond happy that I had already logged a 100 back time this year as that was the last event of the meet. And I had no more 100s in me.
Overall, this was a great meet for me even with a slightly shorter taper. Much better than Auburn, I think. But of course SCM is more my natural milieu and my favorite course. As the event rankings stand now, I have the fastest time in all 4 50s (and 2 100s) -- something I never expected!!!
My elbows don't really feel any worse for wear after a long weekend of sprinting. But they still hurt when I try to lift things, so I will continue to avoid upper body weights for awhile. Probably won't get to the pool today. I have stuff to do with Lil Fort. I'm so proud of her -- she ran her first 8K this weekend and sent me a text saying it was "very fun."
Updated December 12th, 2011 at 03:29 PM by The Fortress
I felt really good in the water today which surprised me after not cooling down after the relay meet, not swimming Sunday and consuming copious amounts of alcohol. I was even short on sleep, but it was probably post meet motivation to train hard.
- 350 free
- 200 kick w/fins
- 350 free
- 4x75 drill/free/drill
- 300 free on 4:00 (3:28)
- 3x100 kick on 1:20 (fins)
- 3x100 free on 1:20 (1:06s)
- 300 kick (fins)
- 300 free on 4:00 (3:22)
- 3x100 on 1:20 (1:04, 1:06, 1:04+)
- 300 ez
Pretty happy with that.
Updated December 12th, 2011 at 11:30 AM by qbrain
Swam w/ Roger, Dave and Dave. Pool temp ~84. Played soccer for about an hour and a half yesterday afternoon. Wasn't in my best condition for the challenge today. Next week will probably be our last day of soccer so I should be more rested for week 6. I'll probably need it.
400 Warm up
6 x 50 Free - :45
4 x 100 - 1:10 (1:07, 1:10, 1:11, 1:08)
Two touch and go's and sore legs kind of did me in. I also misjudged a couple walls. I knew I wasn't 100% on the six 50s. Still, I was able to dig deep and make the last 100 by a couple seconds. Pretty sure I can do 5. Might have to put my aquablade jammer on once we get past that one.
4 Times through:
* 25 Fly/50 Free - 1:10
* 50 Fly/25 Free - 1:10
* 75 Fly - 1:10
What better way to finish off some hard 100s than with some fly. Interval wasn't too bad but it still hurt.
16 x 100 - 1:40 (:10) up/down kick
Saturated the up/down w/ mostly br kick.
12 x 50 - :50
* Odds Fly/Kick
* Evens Free
200 Cool down
Not too bad this morning, just one long set.
This was 4 rounds first two no equipment second two with paddles & bouy
4x[3x100@1:45, 1:40, 1:35, 1:30
....[2x100@1:40, 1:35, 1:30, 1:25
....[1x100@1:35, 1:30, 1:25, 1:20
....[1x100 free kick with board
200 free w/snorkle alt 25 kick/25 swim
Total 3000 yards
Should I have shaved?
At least I can blame the hair for some truly bad swims.
The 200 BR was probably the best of the meet. I was 1.5 sec slower than last year...could this be the net result of body hair? Who knows for sure but I'll go with yes, although my splits suggest I took a nap on the 3rd 50. I normally get at least 1 good swim...but I didn't even get close to last year...on anything. Everything was 2 seconds off...I'm chalking it up to a confluence of small details...at least I had good time with my friends and I was a true Stud and swam all 5 relays including the 800 at the end to take one for the team...
...eyes down for Greensboro...
Had a great run in the park on Saturday morning with my Jack Russell Terrier. Meant to wear the heart rate monitor I just bought to get an idea of my average HR, but forgot it. Ran 5 miles in 46:52, so about a 9:22 per mile pace. Temp was in the mid-40s. Perfect for running. It is so much easier for me to run in temps under 60. Glad I had my mace with me as there were a few odd people wandering about in the park. Not sure I want to run there by myself again.
Might as well make it a full meal deal this weekend. Since I stayed overnight here in Bend I figured I might as well get over to the pool in the morning for a good after meet self imposed ass kicking, with the coaches help of course!!
Warmup: (was a general warmup until 9:20am when the sets began)
I did the assigned warmup: Got in about 9:05 or so
100 Free, 50 Back, 50 Breast (repeat as many times as possible until 9:20)
I did it 3 rounds (600 meters)
400 corkscrew IM kick - basically was 4 x 100IMs continuous going:
dolphin kick on backback kick on left sidebreast kick on stomachfree kick on right side16 x 25 Odds EZ Free, Evens FAST (rotate Fly, Back, Breast, Free) @ :15 rest
4 rounds of:
100 @ 1:30 (50 moderate, 50 strong) (went 1:07-1:10s)
150 @ 2:10 (50 moderate, 100 same strong as above) (went 1:43-1:45s)
200 @ ??? (50 moderate, 150 same strong as above) (went 2:20-2:22s)
1:00 rest between rounds. I was huffin and puffin on this. Altitude training is good for you, but you have to first get used to it before you do it.
then 50 Fast from a push (went :31)
Bonus!! I got to fill up gas in Bend for $3.35 a gallon!! It's coming down in Wenatchee, but still above $3.50.
Now it's Mountain Dew time, and Taco Bell or McDonalds up the road in an hour or so.
Off to Wenatchee to rejoin my regular life!!
I headed out this morning spot on 6am for the 3 hour drive to Boston, with my daughter as copilot for the meet at BU. Having messaged aztimm and others yesterday, I texted him to sign me in for the 400 FR as this closed at 9:15. Good thing, as I got to the pool about 5 minutes later - thank you very much, Tim!
I got in an easy warmup, as my goal for this meet was in line with this season - get times by not to duplicating events and see how close those scy -> scm conversion tools are. I did:
200 FR/200 bk/100 Fly drill, some 50 swim/kicks, two sprints from blocks and another 200 at the end (around 1000m).
I met up with aztimm before after warmups and thanked him again for checking me in. I think I ran into Fort and Stud after the 400, then slknight dropped in before noon and said hi. I also said hi to mrubacky (missed him at the Riverton meet) along with some of the folks from Maine, Cape Cod, and Pittsfield that I have met at other meets.
The meet is being run through swimphone here:
http://www.swimphone.com/mobile/meet....cfm?smid=3514 so you can check out everyone's results. I have linked my results below:
400m Free: Goal: 4:55.Swam: 4.51.57
- Felt really good. I tried not to go out too fast and settled into a strong two beat kick with DPS strokes. I was hoping to obtain consistent, even splits but that did not happen so much! I has happy to negative split it, and it was nice that someone counted my laps for me - still not sure what kind soul did that.
100m IM: Goal: 1:13. Swam: 1.11.62
- I had a strong underwater with the start, and even stayed under 5 more meters than I planned. In typical fashion, I had a strong first 50, then tanked the breaststroke leg. My buddy Jim from the Cape shouted at me to "stretch" but I still struggled through. Someday I will invest the time to figure that stroke out ...
(100y w/d, a long couple of hour break, then a quick 100y w/u before...)
50m Free: Goal: under 27. Swam: 26.88
- This felt good, but I had a bad turn and didn't stay underwater past the flags on the final lap. Oh well, I am still really happy with this.
200m Back: Goal 2:25. Swam 2:24.82
- I had a decent start and good underwaters for the first 100. I was definitely searching for the walls at the 25y mark, as I seemed to float forever into the wall. I tried to ramp it up heading into the half way point, but I could not get my turnover turning over. My turns in the second half were lackluster, proving I need more conditioning for this distance. But I am super excited about this time!
(100y w/d, then out)
(1750scm, 700 yds total for the day)
My meet is over for now, as I am back in Vermont and getting ready to hit the hot tub before work tomorrow. Overall I felt very fast and happy I made the trip down today to swim, and watch some other really fast swimmers. My daughter met up with a friend and checked out the school more than our tour this summer allowed.
Again, it was great to meet more of the forumites and check in with other friends at the meet, especially a great 200 Breast between aztimm and Stud and Susan rocking the 200 Fly. Everyone is helpful in answering my questions about training and competing. I am turning my attention to a "squad meet" this coming Tuesday at my home pool that I will be running - trying to get other swimmers in the area to "catch" the competition bug like me for next year.
Updated December 11th, 2011 at 11:28 PM by rxleakem
Today went very well -- better than I expected! My elbows didn't feel great hoisting bags in and out of airports yesterday and I had another ill-timed affliction that the ladies will understand.
100 IM: 1:11.99
This is my second fastest time as a master; my prior best (1:11.5) was in a B70 a couple years ago. Did not have a great start. The starter was very quick and I didn't have my hands together in a streamline entering the water. Had a very good first 50, with 14 SDKs on the backstroke leg (nose clip). Breast leg was OK, but I felt virtually paralyzed on the last 25. Still very pleased with the time. It was only .3 off the NR, and faster than my last time from yards (converted). May give it another go in March.
I could barely walk to the warm down pool after ...
100 fly: 1:11.3
As usual, I had thoughts of scratching. But I tried to comfort myself with the fact that there were walls instead of the virtual open water of long course. I had a much better start, and was very close to the 15 meter mark. I really did try to go very slow on the first 50 -- 32.8. Lol I just don't have a slower gear. Predictably died the last half of the final 25. Still the time was just a bit slower than last year when I swam 100 fly first, and I'll take it. And won't swim it again until next December!
50 free, NS
Too tired after the 100 fly and not enough rest. Will do it as a split tomorrow.
50 breast, 38.22
So glad I passed on the 50 free because this is a very fast time for me. Last year, I went a 38.9 in SCM and this is 2 seconds faster than I swam at Auburn in long course. I had a very good start and long pull out. I was very tickled to see that this is the fastest time in the event rankings. Just keeping it real, though, a friend told me I had terrible head position and should swim with a whiffle ball. She's right of course, but I'm still stoked by the time!
Pretty darn happy with this day after an up and down Fall. Tomorrow I just have the 50 fly and 50 free. I'm not going to do a fly split in the 200 IM. I'm opting to conserve energy and hope for a good start in the open 50. My fly felt fast today, so hopefully I can crank out a good one tomorrow. Hoping I can get some sleep, but I had some caffeine this afternoon.
Had a great time meeting forum friends and seeing other friends!!! That always makes a meet more fun.
Updated December 11th, 2011 at 12:31 AM by The Fortress
Wow, what a day, and it's not over yet. The party is starting in about 30 minutes. I will join them soon as I'm not driving home in the same day today. Apparently the COMA masters stand for Consume Our Mass quantities of Alcohol (not Central Oregon Masters Assoc. like many thought).
Woke up at 5:00am and was out the door and on the highway by 5:30am. I figured 330 miles of driving would be about 5 1/2 hours or so. Well between the breakfast/lunch stops and the heavy fog for most of the trip it turned into a little over 6 hours in the truck (my old '83 Toyota pickup can still get it done). Got to Bend and the pool about 11:30am or so. Perfect timing for the 12:00noon warmups.
I did about 1000 SCM of warmup mostly EZ freestyle, and 1 arm fly drill work. Not much speed involved...just relaxing from the drive.
SCM Pentathalon: They were starting with the 200s, then 100s, then 50s of each stroke (IMOrder), with each 200 event starting on the half hour (e.g. 1:00/1:30/2:00). This worked out well for everyone, so you basically swam an event every 30 minutes. No problem.
200 Fly: 2:20.40 (best time by almost 4 seconds) New LMSC record.
29.74 / 34.63 (1:04.37) / 36.68 / 39.35 OH YEAH!!! I found out that Bend is at 3800 feet of 'n elevation too. That explains my over excessive breathing patterns on the 2nd half of the race (and the piano on the last 50).
My plan was to take it out fast at the 100 and "see what I could do" for the remainder. I died, but I'm still happy. Who wouldn't be after a 4 seconds PB??
[nomedia="http://www.youtube.com/watch?v=vvlKR0U1dys"]12-10-11 200 SCM Fly - Bend, Oregon - YouTube[/nomedia]
200 Back: 2:37.06
39.60 / 40.37 / 39.81 / 37.28
I had two goals in this race. Descend the 50s, and cool down from the 200 Fly. I acheived both.
200 Breast: 2:50.31
40.51 / 44.96 / 43.35 / 41.49
Again...no big goal here besides swim it easy and descend the 50s.
200 Free: 2:15.40
32.33 / 34.94 / 35.64 / 32.49**
Again...see the above about taking it easy and descending.
**Final 50 was Fly. Bad part about this is that I had already pre-planned to do this, and the guy next to me got dusted on the final 50...so in a way it looks bad on my part. Oh well.
400 IM: 100 Fly Split: 1:03.29 (29.25 / 34.04)
New Best Time, and also New LMSC Record
Did a split request on this one for a Top Ten shot. Who knows...maybe it'll make it? Currently it is the 8th fastest, but well see what else happens in other meets too.
So, overall I'm very happy. 2 new best times/new LMSC records. I ended up being 2 seconds away from the NW Zone record in the 200 Fly...oh well.
Now off to meet the COMA people for drinks and food. Then the
Updated December 10th, 2011 at 09:37 PM by jaadams1
(added 200 Fly Video)
This is my favorite meet. Swam 6 relays in a little over an hour, only finished in the "candy" 3 out of 6. Luckily, Santa Jim came around and gave me a couple extras for being such a good little boy this year.
My only flat start was a 24.71. It was my 4th 50, but I have done 24.5s (but not recently) at the end of practice. The time is not a horrible time, but I expected to be 24 low to mid. I wouldn't be surprised if I had a couple of 21s with my relay starts but the meet results won't be published so I will never know.
I am pretty sure this meet is now completely unofficial as the judges needed for the times to be official weren't even present this year. Of course I took advantage of this fact and my step up starts started about the time the incoming swimmer hit the flags. As seriously as I took my cheating today, it made no difference in securing additional candy and all candy was won fare and square.
Top 2 lanes in every heat wins candy, so worst case there is a 33% chance of winning candy.
Christmas party tonight, I am in charge of drinks... We will see if that was a good idea or not
Still had some issues with my left shoulder but managed to have a great workout.
5x200@3:00 free w/paddles & bouy descend 1-5 went 2:50, 2:47, 2:40, 2:38, 2:31
500 free kick w/fins every 3rd Fast
10x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 sprint held 1:25's
500 free kick w/fins every 3rd fly
500 various free drills
Total 3500 yards
Here's the short swim workout I did on Friday:
300: 100 swim/100 kick/100 pull
4 x 75: 25 drill/50 swim on 1:30
4 x 150: 100 pull/50 fast kick w/fins on 2:30
4 x 200 free with 1 minute rest - focus on perfect technique - breathe every 3 on odd 50s and breathe as needed on even 50s
8 x 25 choice on :30 - alternated 2 free with 2 back
1. The 4 x 150 set is what I call the triathlon transition set. On the swim in a triathlon, you basically pull the swim and let you legs just float behind. You want to save your legs for the bike and run. Still, you have to be ready to jump out of the water, run to the bike, and spin once you get on your bike. Your legs have to be ready to go even if you have not been using them much on the swim. That is where this set comes in handy. It trains your legs to be ready to move fast. I used to do these types of sets back in my triathlon days and found them to be quite helpful.
2. I would have rather done the 25s on :45 instead of :30 so I could work my speed. I was, however, running out of time, so had to hurry up and get them done. IMHO, on a short set of 25s, you are really wasting your time if you aren't going all out. To work speed, you have to take plenty of time to recover betwen each one. I like to do them on 45 or even one minute. Sometimes I do them on even more rest.