March 29, 2005 Workout.

Back in the water after a week's layoff -- the weather's been crappy here. Since I didn't feel intense, I slipped over into a slower lane, too.

Warm-Up

Continuous swim of:

25 scull/50 swim
25 scull/100 swim
25 scull/150 swim
25 scull

Then:

1 x300 moderate pace

Main Set

9 x 100s

#1-#3 I.M. on 1:55
#4-#6 free on 1:35
#7-#9 non-free on 2:00

Kick-Swim Set

12 x 25s, alt. 2 kick on :40/2 swim on :30

Warm-Down

100 ez breast kick

Total yardage: 2000

March 22, 2005 Workout.

The main set had some hard aspects to it. I was wiped out after it.

Warm-Up

50 kick on 1:05/100 free on 1:45
50 kick on 1:05/200 free on 3:15
50 kick on 1:05/300 free on 4:45

3x 50 kick on 1:05/50 swim on 1:00
2 x 50 kick on 1:05/50 swim on 1:00

Main Set

4 x 100 on 1:35
4 x 100 on 1:30
4 x 100 on 1:25
4 x 100 on 1:35
4 x 100 on 1:25

Warm-Down

200 ez kick

Total yardage: 3,300

March 18, 2005 Workout.

I swam a 200 on under 2:40! Haven't done that in a while!

Warm-Up

2 x 300

1st 100 is free
2nd 100 is alt. 25 breaststroke w/flutter kick/25 breastroke
3rd 100 is back

Warm-Up-Kicking

8 x 25 choice kick

#1-#4 on :35
#4-#8 on :40

Pre-Main Set

8 x 75

#1-#2 on 1:15
#3 on 1:15, #4 on 1:10
#5 on 1:15, #6 on 1:05
#7 on 1:15, #8 on 1:00

Main Set

4:00 swim [250]
3:00 swim [200] <--- 2:40!
2:00 swim [100]
1:00 swim [50 back]

repeat:

4:00 swim [200]
3:00 swim [200]
2:00 swim [100]
1:00 swim [50 free]

Warm-Down

200 kick e.z.

1st 100 dolphin
2nd 100 breastroke kick

Total yardage: 2750

March 15, 2005 Workout

Kurt didn't coach today. Tiffany took his place.

Warm-Up

4 x 100, 4th person rest period

25 kick/50 swim choice/25 swim over-kick

4 x 75 kick, 3rd person rest period

25 kick fast/50 kick medium

Main Set

3 x 6 x 50 fast

#1 on :45
#2-#4 on :50
#5-#6 on :55

100 ez

Warm-Down

5 x 100 pull on 1:45

100 ez

Total yardage: 2200

March 11, 2005 Workout

Back in the pool again! During the main set, I did the first kicking set back kick w/fins. The last two kicking sets were done kicking on side w/fins.

Warm-Up

4 x 1 x 175 free on 2:45
1 x 200 free on 3:15
1 x 50 non-free on :100

Main Set

8 x 25 kick on :35
1 x 50 free on :45
2 x 25 non-free on :30
1 x 100 free on 1:45

6 x 25 kick on :35
1 x 50 free on :45
2 x 25 non-free on :30
1 x 100 free on 1:45

4 x 35 kick on :35
1 x 50 free on :45
2 x 25 non-free on :30
1 x 100 free on 1:45

4 x 75 fast on 1:30

Warm-Down

200 ez dolphin kick

Total yardage: 3250

March 8, 2005 Workout

After the workout, I congratulated Kurt on a good one. I added it was mentally difficult to get through. He wanted to know what I meant and I explained that it took a lot of discipline not to stop for a 50 during the main set and to just keep going.

Warm-Up

25 scull, 50 free
25 scull, 100 free
25 scull, 150 free
25 scull, 200 free

rest :20 after each free swim

5 x 50 kick, 50 swim

rest :15 after each 50

Main Set

1 x 600 on 9:00

3 x 200 on 3:00

rest an extra :20 after last 200

3 x 150 on 2:15

rest an extra :20 after last 150

3 x 100 on 1:30

Warm-Down

4 x 50 kick ez/50 ez choice

4th person rest period

Total yardage: 3,000

March 6, 2005 Workout

Today's workout was done alone, at the Gilpin Rec Center -- at more than 8,000 ft. altitude. It's always hard swimming there. The workout today entailed a long kick set, some of it with fins.

Warm-Up

No real warm-up to speak of. I just started to swim the main set at an ez interval.

Main Set

2 x 125 on 2:10

2 x 125 on 2:00

2 x 100 on 1:50

2 x 100 on 1:40

2 x 100 on 1:30

2 x 75 on 1:20

2 x 50 back on 1:10

2 x 50 back on 1:00

2 x 50 on :50

2 x 25 on :40

4 x 25 on :30

Kick Set

4 x 50 dolphin on 1:00

4 x 50 flutter on 1:00

4 x 50 back w/fins on 1:00

4 x 50 side kick w/fins on 1:00

4 x 50 ez breast kick on 1:00

Warm-Down

No real warm-down, just used the last 4 x 50 kick as a warm-down.

Total yardage: 2700

March 4, 2005 Workout

The main set today was a lactate threshold set. I pulled the set of longer swims using my band thoughtout. Jane says she loves it when I use that band.

Warm-Up

6 x 150 on 2:30

odds free,
evens alternate free/non-free by 25s.

4 x 50 on 1:10

25 kick/25 swim
evens free
odds non-free

Main Set

2 x 200 on 3:00

2 x 175 on 2:50

2 x 150 on 2:40

2 x 125 on 2:30

Then a set of short swims of:

6 x 25 on :30
1 x 25 on :20
1 X 25 on :1:00

4 x 25 on :30
1 x 25 on :20
1 X 25 on :1:00

2 x 25 on :30
1 x 25 on :20
1 X 25 on :1:00

Warm-Down

200 ez

Total yardage: 3050

March 1, 2005 Workout

Today, Kurt didn't coach the Tuesday workout. Instead, it was Wolfgang. But Tim showed up for the first time in weeks, pink speedo and all! I did an easy 200 before the workout started and an extra 200 dolphin kick after the workout ended.

Warm-Up

200 ez, extra credit

4 x 25, rest :10
4 x 50, rest :10
4 x 100, rest :15

Main Set

#1 200 free on 2:20
8 x 25 fast on :30

#2 150 free/50 non-free on 2:30
8 x 25 fast on :35

#3 100 free/100 non-free on 2:40
8 x 25 fast on :40

#4 50 free/150 non-free on 2:50
8 x 25 fast on :45

#1, 25s pull w/band
#2, pull w/band
#3, 100 NF, 25s back
#4, 150 NF & 4 x 25s back,
4 x 25s breast

Warm-Down

2 x 75 on 1:15

1st 25 catch-up
2d 25 delayed freestyle
3d 25 free

200 ez dolphin kick, extra credit

Total yardage: 2850