April 29, 2005 Workout.

Workout with Jane today. The last set was torture.

Warm-Up

Sometimes, Jane doesn't really give warm-up sets. Like this one, for instance:

8 x 50, swim as follows

3 x 50 free on :40/:45/:50
1 x 50 non-free on 1:00
repeat.

Main Set

8 x 100

#1-#3 free pull on 1:30/1:35/1:40
#4 breast pull on 2:30
repeat.

16 x 25

#1-#2 underwater kick as much as possible, then regular kick on :40
#3-#4 non-free on :30
#5-#6 free on :20
#7-#8 non free on :30
repeat.

18 x 50

6 x #1-#2 fast on :45
#3 moderate on 1:00

Extra Credit

200 ez dolphin kick
200 ez breast kick

Total yardage: 2, 900

April 26, 2005 Workout.

My friends were there, but got out and did their own thing during the main set!

Warm-Up

4 x 100, odds free, evens non-free, 3d person rest period.

8 x 50

1-2 kick, 3d person rest period
3-4 25 scull/25 swim, 3d person rest period
5-8 swim on :50.

Main Set

400 free, rest :30
400 free, broken @ 100s, 3d person rest period, rest :30 after last 100
300 free, rest :30
300 free broken @ 75s, 3d person rest period, rest :30 after last 75
200 free, rest :30
200 free broken @ 50s, 3d person rest period.

Extra Credit

200 ez dolphin kick
200 ez breast kick

Total yardage: 3,000

April 22, 2005 Workout.

I worked out on my own today. No Master's workout.

Warm-Up

5 x 100 free on 1:45
4 x 50 back on 1:00
300 dolphin kick

Main Set

3 x 25 fly on :45
1 x 50 free on :50

3 x 25 back on :30
1 x 50 free on :50

3 x 25 breast on :30
1 x 50 free on :50

3 x 50 back on :30
1 x 50 free on :50

3 x 50 fly on :45
1 x 50 free on :50

3 x 50 breast on :30
1 x 50 free on :50

50 free ez

5 x 50 back on 1:00

4 x 150 pull on 2:30

4 x 50 flutter kick on 1:00

Warm-Down

200 ez breast kick

Total yardage: 3,050

Workout from the Caltech Days.

Warm-Up

5 x 100 K-R-L-S on 1:30 or 1:35 or 1:40 or 1:45

1 x 500 kick choice

Main Set - Pace Work

5 x 200 pull on 2:30 or 2:40 or 2:45 or 2:50 or 3:00

10 x 25 ez on :30

8 x 100

2 on 1:30/2 on 1:35/2 on 1:40/2 on 1:45 or
" 1:25/ " 1:30/ " 1:35/ " 1:40 or
" 1:20/ " 1:25/ " 1:30/ " 1:35 or
" 1:15/ " 1:20/ " 1:25/ " 1:30

8 x 50

2 on :45/2 on :40/2 on :50/ 2 on :45/ 2 on :55/2 on :50 or
" :40/ " :35/ " :45/ " :40/ " :50 " :45 or
" :35/ " :30/ " :40/ " :35/ " :45 " :40 or

Warm-Down

200 ez

Total yardage: 3,650

April 19, 2005 Workout.

All my friends were there at the workout today. Except Tiffany was substituting for Kurt as coach today.

Warm-Up

3 x 200

#1 swim
#2 kick
#3 I.M. drill/swim by 25s.

Main Set

6 x 3 x 25 on :30
1 x 50 on 1:00

I did 25 back and 50 free

4 x 150 on 2:15
50 free fast
50 free slo
25 fast
25 ez

2 x 150 3d person rest period

Warm-Down

4 x 50 ez, 25 drill/25 swim on 1:15

Extra Credit

200 ez flutter kick
200 ez breast kick

Total yardage: 2,800

April 16, 2005 Workout.

Today I swam on my own at the Gilpin County Community Center Pool. I started with a set of swims beginning on a 2:10 interval and then descending five seconds to a :25 second interval, for a total of 1650 yards in that set.

Warm-Up

No real warm-up. I guess you could say the warm-up was included in the main set.

Main Set

It's all done freestyle unless otherwise noted:

125 on 2:10
125 on 2:05
125 on 2:00
125 on 1:55
100 on 1:50
100 on 1:45
100 on 1:40
100 on 1:35
100 on 1:30
75 on 1:25
75 on 1:20
75 on 1:15
75 on 1:10
50 back on 1:05
50 back on 1:00
50 on :55
50 on :50
25 back on :45
25 back on :40
25 back on :35
25 back on :30
25 on :25
25 on :25

Stroke Set

4 x 100 - 25 fly/25 back/25 breast/25 back

on 2:15

50 ez

Kick Set

200 back kick w/fins
200 flutter kick on side w/fins
100 ez flutter kick w/board
200 dolphin kick

Total yardage: 2,800

April 15, 2005

Made it to the workout, despite a bit of an Ambien hangover and not much sleep. I swam in a faster lane, too, even though I was sleep deprived.

Warm-Up

5 x 100 on 1:35

200 kick

Main Set

3 x 3 x 50s non-free on :55 (I swam back)
3 x 125s free on 2:00/1:55/1:50
1 x 50 ez on 1:00 (I kicked breaststroke)

Warm-Down

5 x 1 x 50 on 1:00 choice (I swam it back)
1 x 25 on :30 choice (I swam it free)

Extra Credit

200 dolphin ez
200 flutter kick ez
200 breast kick ez

Total yardage: 3,400

April 12, 2005 Workout.

All my friends showed up today, but Kurt wasn't there. Instead, Wolfgang gave the workout.

Warm-up

2 x 3 x 75 ez/mod/hard
1st set of 2 :10 rest
2nd set of 2 :15 rest

Main Set

8 x 1 x 100/1 x 75 on 1:40

2 x 150 pull, build by 50s, :15 rest.

6 x 50, #1 on 1:00
#2-#3 on :55
#4-#6 on :50

Warm-Down

200 ez dolphin kick

200 ez breaststroke kick

Total yardage: 2800

April 8, 2005 Workout.

Back in the water again!! Jane wasn't there because she was at the State Meet. A substitute coach named Allison took her place.

Warm-Up

I got in after the warm-up was given. I just swam a 140 ez with the others in my lane.

Main Set

5 x 150

#1: 125 pull/25 back kick
#2: 100 pull/50 "
#3: 75 pull/50 "
#4: 50 pull/100 "
#5: 25 pull/125 "

12 x 25 back on :40

2 x 300 pull, :20 rest

4 x 25 underwater breaststroke swim on :50

12 x 25 dolphin kick on :40

Warm-Down

100 flutter kick ez

Extra Credit

200 breast kick ez

Total yardage: 2,500

April 5, 2005 Workout.

Back in the water after a week -- again.

Warm-Up

3 x 1 x25 scull :10 rest
1 x75 swim :15 rest
1 x 25 kick :10 rest
1 x 75 swim :15 rest

Main Set

3 x 3 x 150 on 2:15
1 x 125 on 2:15
#1 ez
#2 moderate
#3 fast
125 recovery swim

3 x 3 x 75 on 1:15
1 x 25 on 1:15

Warm-Down

200 back ez

Extra Credit

200 flutter kick
200 dolphin kick

Total yardage: 3675