400 Swim
200 Kick
300 Pull
100 Drill
12 x 50 w/ fins @ 1:15
-2 Kick w/ nose plug working on long UW (at least 25M), 1 swim
-3 free, 3 back, 3 free, 3 back
10 x 50 @ 1:20
1-2: Perfect Stroke
3-4: Build, choice
5-6: 25 Fast/25 EZ
7-8: 800 Pace
9-10: EZ
100 EZ
___________________
2200 LCM
About an hour
This is a blog I created in August 2008 to keep up with my progress back in the swimming world. Prior to the Summer of 2008 I haven't really done a swimming workout in 15 years when I was about 75 lbs. lighter! My main motivation is for the health benefits and having something to train towards....but really there are SO many other benefits.
Saturday, July 30, 2011
Friday, July 29, 2011
Friday- July 29, 2011
4 x 150 @ 2:45
4 x 100 Pull @ 1:45
6 x 50 Drill @ 1:20
1 x 400
-Broke :15 @ 200
-Neg Split w/ fins
1 x 50 easy
(2x)
1 x 50 Kick @ 1:20
1 x 50 Kick (25 Fast/25 Ez) @ 1:20
1 x 50 Kick (25 EZ/25 Fast) @ 1:20
1 x 50 Kick @ 1:20
3 x 100 @ 2:00
-Paddles only at 400 Pace
1 x 50 EZ
10 x 50 @ 1:15
Odd: Perfect Stroke
Even: 800 Pace
200 EZ
__________________
2850 LCM
About 1 hr 10 min
-2:35/2:25 on broken 400
-1:08-1:12 on 100's pull @ 400 Pace
-:37 on 50's
4 x 100 Pull @ 1:45
6 x 50 Drill @ 1:20
1 x 400
-Broke :15 @ 200
-Neg Split w/ fins
1 x 50 easy
(2x)
1 x 50 Kick @ 1:20
1 x 50 Kick (25 Fast/25 Ez) @ 1:20
1 x 50 Kick (25 EZ/25 Fast) @ 1:20
1 x 50 Kick @ 1:20
3 x 100 @ 2:00
-Paddles only at 400 Pace
1 x 50 EZ
10 x 50 @ 1:15
Odd: Perfect Stroke
Even: 800 Pace
200 EZ
__________________
2850 LCM
About 1 hr 10 min
-2:35/2:25 on broken 400
-1:08-1:12 on 100's pull @ 400 Pace
-:37 on 50's
Thursday, July 28, 2011
Thursday- July 28, 2011
8 x 100 Choice @ 2:00
1 x 500
-Broken :15 @ 250
-Neg Split
-Fins
(4x)
1 x 50 Moderate
1 x 50 Kick w/o board
1 x 50 Moderate
1 x 50 (25 Fast/25 EZ)
-All 50's on 1:20
-Choice
50 EZ
10 x 50 @ :60
-800 Pace
200 EZ
_______________
2850 LCM
About 1 hr 10 min
-3:20/3:05 on broken 500
-Held :35-37 on 50's
1 x 500
-Broken :15 @ 250
-Neg Split
-Fins
(4x)
1 x 50 Moderate
1 x 50 Kick w/o board
1 x 50 Moderate
1 x 50 (25 Fast/25 EZ)
-All 50's on 1:20
-Choice
50 EZ
10 x 50 @ :60
-800 Pace
200 EZ
_______________
2850 LCM
About 1 hr 10 min
-3:20/3:05 on broken 500
-Held :35-37 on 50's
Tuesday, July 26, 2011
Tuesday- July 26, 2011
4 x 150 @ 2:45
4 x 100 Pull @ 1:45
6 x 50 Kick w/ fins @ 1:00
-3 Choice
-3 Build to Fast
8 x 50 @ 1:30
-4 Choice Perfect Stroke
-4 Desc 1-4 to 100%
1 x 100 Easy
3 x 100 @ 2:30
-Choice
-85-90%
1 x 100 Easy
12 x 50 Free @ 1:00
-Hold 800 Pace (:37 ish)
200 Easy
___________________
3000 LCM
About 1 hr 10 min
-1:10-1:12 on 100's free, 1:17 on 100 back
-:35-:37 on 50's, probably a bit too hard/fast
4 x 100 Pull @ 1:45
6 x 50 Kick w/ fins @ 1:00
-3 Choice
-3 Build to Fast
8 x 50 @ 1:30
-4 Choice Perfect Stroke
-4 Desc 1-4 to 100%
1 x 100 Easy
3 x 100 @ 2:30
-Choice
-85-90%
1 x 100 Easy
12 x 50 Free @ 1:00
-Hold 800 Pace (:37 ish)
200 Easy
___________________
3000 LCM
About 1 hr 10 min
-1:10-1:12 on 100's free, 1:17 on 100 back
-:35-:37 on 50's, probably a bit too hard/fast
Monday, July 25, 2011
Monday- July 25, 2011
3 X 200 3:45
2 X 150 2:45
1 X 150 swim 2:30
1 X 100 kick, no board 2:30
Four times
6 X 50 1:30
Descend 1-3/4-6
Choice
1 x 100 easy
6 X 50
odd: blocks-sprint 20M/ easy in
even: build to race finish
1 X 100 easy swim
RACE PACE SWIM
1 X 100 blocks
WARM DOWN: 200
-------------
3000 Lcm
About 1 hr 15 min
-Swam at GA Tech during Y Nats
-felt good
-1:05.3 on 300 pace 100 from dive (30.3/35.0)
2 X 150 2:45
1 X 150 swim 2:30
1 X 100 kick, no board 2:30
Four times
6 X 50 1:30
Descend 1-3/4-6
Choice
1 x 100 easy
6 X 50
odd: blocks-sprint 20M/ easy in
even: build to race finish
1 X 100 easy swim
RACE PACE SWIM
1 X 100 blocks
WARM DOWN: 200
-------------
3000 Lcm
About 1 hr 15 min
-Swam at GA Tech during Y Nats
-felt good
-1:05.3 on 300 pace 100 from dive (30.3/35.0)
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