6:40 am Naco with Piero, Ana Ysa and Carlos
This was a workout from two weeks ago.
WU
10 x 50 lung busters @ 1:00. 3 breaths per 50
12 x 50 rooster tail back @ 1:00. 5, 9 & 11 sprints. From the middle of the pool working turns.
6 x 25 lung busters preparation set EZ32100
10 x 50 pull @40 Avg 37+
1 min rest
4 x 100 pull @ 1:20. Avg 1:15
2 min rest
2 x 200 pull @ 2:40. Did 2:30, & 2:30
100 ez
Total time: 62 minutes
Comment from two weeks ago "Did not think I could make it. Felt very tired but was surprise with the times especially in the 100. The 200 wanted to keep them below 2:30. Will try again this worked in 2 weeks."
Was a little hard to do but because was tired. Last nite was the most tired I've been this swimming season. Think I went to bed around 8:30. Totally drained but woke up fresh. Doctor Umberto said yesterday might need surgery in my right need but first to work on strengthening my leg muscles. Gave me pills for pain and worked. Last nite it wss hurting a lot and put ice pack on it and got better.
Saturday and Sunday masters meet.
jueves, 20 de mayo de 2010
5/19/10 Wed 15/25 May Goal Workout. 60 workout days to Worlds
5:45 pm Naco with Maritza
WU
5x 100 RII swim @ 1:25. All under 1:10
1 minute rest
5 x 100 RII swim @ 1:30 desc. !:13, 10, 9, 7, 1:05 (was going second on both of these two sets)
1 minute rest
10 x 100 RI back @ 1:35
1 minute rest
5 x 100 RII swim @ 1:25 desc. 1:15, 13, 11, 09, 05 (This set was leading the lane)
5 x 100 back kick zoomers @ 1:45
300 ez
Total time: 68 minutes
Great workout. Solid sets.
WU
5x 100 RII swim @ 1:25. All under 1:10
1 minute rest
5 x 100 RII swim @ 1:30 desc. !:13, 10, 9, 7, 1:05 (was going second on both of these two sets)
1 minute rest
10 x 100 RI back @ 1:35
1 minute rest
5 x 100 RII swim @ 1:25 desc. 1:15, 13, 11, 09, 05 (This set was leading the lane)
5 x 100 back kick zoomers @ 1:45
300 ez
Total time: 68 minutes
Great workout. Solid sets.
miércoles, 19 de mayo de 2010
5/19/10 Wed 14/25 May Goal Workout. 60 workout days to Worlds
6:40am with Ana Ysa
WU
12x50 rooster tail back w/ 5,9,11 sprints. Leave from the middle of the pool and work both turns hard @1:00
2 (4 x 75) fly
1 set @1:20
40 sec rest
2 set @ 1:30
Ana Ysa did them pull back/free/back & free/back/free.
6x25 lung busters ez32110 @40
4 x (150 IM@2:200 + 3 x 50 free @40)@ 5:30
Ana Ysa:
4 (100 IM @ 1:45 + 3 x 50 @45)
150ez
Total time 68 minutes
The 75 fly's were avg 1:00 but should have been much faster
The IM set was doing 2:10 the first 3 and 2:06 last one and the 50's first three sets in 36. Last set 35, 34, 33.
Ana Ysa had a great workout. The 75's on the second set she worked hard all of them. Also the IM set to do the 100's @ 1:45 with no free and then no rest into 3 x 50@45 was remarkable!
WU
12x50 rooster tail back w/ 5,9,11 sprints. Leave from the middle of the pool and work both turns hard @1:00
2 (4 x 75) fly
1 set @1:20
40 sec rest
2 set @ 1:30
Ana Ysa did them pull back/free/back & free/back/free.
6x25 lung busters ez32110 @40
4 x (150 IM@2:200 + 3 x 50 free @40)@ 5:30
Ana Ysa:
4 (100 IM @ 1:45 + 3 x 50 @45)
150ez
Total time 68 minutes
The 75 fly's were avg 1:00 but should have been much faster
The IM set was doing 2:10 the first 3 and 2:06 last one and the 50's first three sets in 36. Last set 35, 34, 33.
Ana Ysa had a great workout. The 75's on the second set she worked hard all of them. Also the IM set to do the 100's @ 1:45 with no free and then no rest into 3 x 50@45 was remarkable!
martes, 18 de mayo de 2010
5/18/10 Tue 13/25 May Goal Workout. 61 workout days to Worlds
7:30 am Naco
WU
10 x 100 fly kick zoomers @ 1:45
10 x 100 back swim @ 1:30
4 x 25 under water no breath.
Total time 46 minutes
Just a recovery workout after two hard workouts yesterday.
WU
10 x 100 fly kick zoomers @ 1:45
10 x 100 back swim @ 1:30
4 x 25 under water no breath.
Total time 46 minutes
Just a recovery workout after two hard workouts yesterday.
lunes, 17 de mayo de 2010
5/17/10 Mon 12/25 May Goal Workout. 62 workout days to Worlds
5:40 pm Naco with Guillermo as coach
WU
Main set
Pull set: 2 x 200 fast @ 2:50 + 300 RI @ 3:15 + 5 x 100 fast stroke @ 1:30
Did: 2:22 & 2:24. 100's where back: 1:18, 18, 18, 17, 16
Swim set: 2 x 200 fast @ 2:50 + 2 x 150 RI @ 2:15 + 5 x 100 fast IM @ 1:40
Did: 2:30, 2:30. 100's where average 1:22+
Swim set: 1 x 200 fast @ 2:50 + 300 RI
Did: 2:30 and 300 was warm down.
Total time 53 minutes
This was the workout's main set. First set felt very strong but the second set was dead especially in the IM's. Third set don't know how I did 2:30 in the 200!
Now as I write this totally drained from both hard workouts. Took a Sagenor Forte and will take another one before bed.
WU
Main set
Pull set: 2 x 200 fast @ 2:50 + 300 RI @ 3:15 + 5 x 100 fast stroke @ 1:30
Did: 2:22 & 2:24. 100's where back: 1:18, 18, 18, 17, 16
Swim set: 2 x 200 fast @ 2:50 + 2 x 150 RI @ 2:15 + 5 x 100 fast IM @ 1:40
Did: 2:30, 2:30. 100's where average 1:22+
Swim set: 1 x 200 fast @ 2:50 + 300 RI
Did: 2:30 and 300 was warm down.
Total time 53 minutes
This was the workout's main set. First set felt very strong but the second set was dead especially in the IM's. Third set don't know how I did 2:30 in the 200!
Now as I write this totally drained from both hard workouts. Took a Sagenor Forte and will take another one before bed.
5/17/10 Mon 11/25 May Goal Workout. 62 workout days to Worlds
8:40 am Naco with Piero, Dimitri, Carlos & AnaYsa
WU
10 x 100 zoomers kick @1:40
1 to 6 even pace @ 1:40. Avg 1:23
20 sec rest
7-10 desc from even pace @ 2:00. 1:22, 1:19, 1:16, 14
50 ez
9 x 50 pull lung busters
3, 2, 2 @ 1:00
2, 1, 1 @ 1:15
1, 0, 0 @ 1:30
3 (4) push from the bottom
50 ez
5 x 100 desc swim fins from a push @ 2:00
10, 8, 6, 4, 0. Did: 1:10, 06, 04, 02, 58+
50 ez
10 x 50 fly @ 1:10 38 on most. Last few 37
50 ez
4 x 25 Sprints from a dive with 10 push ups walk backs @ 1:45
150 ez
Total time: 80 minutes
Felt good but the 50 flys should have been on 36. Knee still bothers me, but back, elbow and shoulder 100%.
WU
10 x 100 zoomers kick @1:40
1 to 6 even pace @ 1:40. Avg 1:23
20 sec rest
7-10 desc from even pace @ 2:00. 1:22, 1:19, 1:16, 14
50 ez
9 x 50 pull lung busters
3, 2, 2 @ 1:00
2, 1, 1 @ 1:15
1, 0, 0 @ 1:30
3 (4) push from the bottom
50 ez
5 x 100 desc swim fins from a push @ 2:00
10, 8, 6, 4, 0. Did: 1:10, 06, 04, 02, 58+
50 ez
10 x 50 fly @ 1:10 38 on most. Last few 37
50 ez
4 x 25 Sprints from a dive with 10 push ups walk backs @ 1:45
150 ez
Total time: 80 minutes
Felt good but the 50 flys should have been on 36. Knee still bothers me, but back, elbow and shoulder 100%.
sábado, 15 de mayo de 2010
5/15/10 Sat 10/25 May Goal Workout. 64 workout days to Worlds
9:00 am Naco with Piero, Carlos & Dimitri
WU
20 x 25 under water no breath kick w/ zoomers. First 4 swim and rest under water.
10 x 100 set
4 x 100 pull @ 1:40 back with legs crossed. Avg 1;22
30 sec rest
3 x 100 pull @ 1:30 back normal. Avg 1:18
45 sec rest
3 x 100 pull @ 1:25 50 back/50 pull. !:14, 17, 16
50 ez
6 x 25 lung busters @30 Ez3,2,1,0,0
9 x 50 set non stop from a dive all out
3 x 50 fly @ 2:00 30, 31, 31
3 x 50 back @ 2:30, 33, 32, 32 (from a dive)
3 x 50 free @ 3:00 30, 29, 25+ with zoomers
150 ez
Good workout. Carlos was with me all the way. Dimitri also had one of his better workouts with a 90% effort the entire workout making the sets. Piero was also good at 85%.
Total time 78 minutes
WU
20 x 25 under water no breath kick w/ zoomers. First 4 swim and rest under water.
10 x 100 set
4 x 100 pull @ 1:40 back with legs crossed. Avg 1;22
30 sec rest
3 x 100 pull @ 1:30 back normal. Avg 1:18
45 sec rest
3 x 100 pull @ 1:25 50 back/50 pull. !:14, 17, 16
50 ez
6 x 25 lung busters @30 Ez3,2,1,0,0
9 x 50 set non stop from a dive all out
3 x 50 fly @ 2:00 30, 31, 31
3 x 50 back @ 2:30, 33, 32, 32 (from a dive)
3 x 50 free @ 3:00 30, 29, 25+ with zoomers
150 ez
Good workout. Carlos was with me all the way. Dimitri also had one of his better workouts with a 90% effort the entire workout making the sets. Piero was also good at 85%.
Total time 78 minutes
viernes, 14 de mayo de 2010
5/14/10 Fr 9/25 May Goal Workout. 65 workout days to Worlds
6:10 pm Naco with Guillermo as coach
Got there late so swam only 32 minutes.
Some 50's and 25 RII. Afterwards did:
12 x 50 pull @ 40 and was relatively easy.
Got there late so swam only 32 minutes.
Some 50's and 25 RII. Afterwards did:
12 x 50 pull @ 40 and was relatively easy.
5/14/10 Fr 8/25 May Goal Workout. 65 workout days to Worlds
6:40 am Naco with Lawrence, Carlos and Dimitri
WU
10 x 25 Titanic with zoomers @ 40
8 x Stationary + sprint set @ 2:00. 52 seconds stationary + 25 Sprint with turn and rest ez. 4 free + 4 fly
7 x 25 lung busters @ 30 2EZ21000
10 x 75 set
4 x 75 pull @ 1:05 with middle 25 back. 54, 54, 55, 56
40 sec rest
3 x 75 pull @ 1:15 back with middle 25 free. Held 58
40 sec rest
3 x 75 swim desc @ 1:30 back. 58, 56, 54+
100 ez
Total time 58 min
Carlos swam the same times with me on the main set. Good workout overall.
WU
10 x 25 Titanic with zoomers @ 40
8 x Stationary + sprint set @ 2:00. 52 seconds stationary + 25 Sprint with turn and rest ez. 4 free + 4 fly
7 x 25 lung busters @ 30 2EZ21000
10 x 75 set
4 x 75 pull @ 1:05 with middle 25 back. 54, 54, 55, 56
40 sec rest
3 x 75 pull @ 1:15 back with middle 25 free. Held 58
40 sec rest
3 x 75 swim desc @ 1:30 back. 58, 56, 54+
100 ez
Total time 58 min
Carlos swam the same times with me on the main set. Good workout overall.
5/13/10 Thr 7/25 May Goal Workout. 66 days to Worlds
5:45 pm Naco with Martiza
Swam 58 minutes with the kids. Main set was
3 x 100 RII @ 1:30 + 200 RI + 2 x 50 All out
!00's were 1:09. 200 was 2:29 and the 50's @2:00 did 31 in fly
2 x 100 RII @1:30 + 200 RI + 2 x 50 All Out
!00's were 1:09. 200 was 2:31 and the 50's @2:00 did 33 in back
Swam 58 minutes with the kids. Main set was
3 x 100 RII @ 1:30 + 200 RI + 2 x 50 All out
!00's were 1:09. 200 was 2:29 and the 50's @2:00 did 31 in fly
2 x 100 RII @1:30 + 200 RI + 2 x 50 All Out
!00's were 1:09. 200 was 2:31 and the 50's @2:00 did 33 in back
miércoles, 12 de mayo de 2010
5/12/10 Wed 6/25 May Goal Workout. 67 days to Worlds
8:15 am LRCC
WU
2 (6 x 50) kick @ 1:15. 1 to 3 desc. 4 to 6 hold faster time of desc. One set fly and other back. Did 1:00, 57 & 54, 54, 54, 51. Free: 59, 55, 51, 51, 50, 49
50 ez
10 x 50 lung busters pull 4 strokes per breath with tube @ 50. Tube made a different of 3 to 4 seconds per 50 compared to pulling just with pullboy.
6 x 25 lung busters @ 30 EZ21000
3 ( 3 x 75) Fly swim. First two sets @ 1:30. last set desc @ 2:00
Was hopping to go 55 on the first six based a recent set but did 58 on all execpt for one 59. Desc was 58, 56 and 54.
100 ez
Total time 57 minutes.
Wanted to do another set but got a late start and need to finish newsletter.
WU
2 (6 x 50) kick @ 1:15. 1 to 3 desc. 4 to 6 hold faster time of desc. One set fly and other back. Did 1:00, 57 & 54, 54, 54, 51. Free: 59, 55, 51, 51, 50, 49
50 ez
10 x 50 lung busters pull 4 strokes per breath with tube @ 50. Tube made a different of 3 to 4 seconds per 50 compared to pulling just with pullboy.
6 x 25 lung busters @ 30 EZ21000
3 ( 3 x 75) Fly swim. First two sets @ 1:30. last set desc @ 2:00
Was hopping to go 55 on the first six based a recent set but did 58 on all execpt for one 59. Desc was 58, 56 and 54.
100 ez
Total time 57 minutes.
Wanted to do another set but got a late start and need to finish newsletter.
martes, 11 de mayo de 2010
5/11/10 Tuesday 5/25 May Goal Workout. 68 days to Worlds
Took Monday off for to finish newsletter and also was going to do a "recuperation" workout which I instead did today.
8:00 am LRCC
WU
10 x stationary + sprint + ez set. 53 seconds stationary kick with hands out. Leave @1:00 for 25 sprint workout on streamline and strong kick and 25 ez. 5 back flutter kick & 5 fly, fly kick. The backs on 16 and the fly on 15. Finally starting to feel strong.
5 x 200 back pull @ 3:15 with legs crossed. Working on improving my entry. Making it deeper.
10 x 50 back kick @ 1:10. From the middle of the pool working on the turns and with a full stroke cycle in the pullout.
6 x 25 lung busters @30 EZ21000
10 point 50 set @ 2:00. 0 pts.=36. Did them fly. 32 32 32 for 12 pts. Should have been 35. '
100 ez
65 minutes.
Good workout.
8:00 am LRCC
WU
10 x stationary + sprint + ez set. 53 seconds stationary kick with hands out. Leave @1:00 for 25 sprint workout on streamline and strong kick and 25 ez. 5 back flutter kick & 5 fly, fly kick. The backs on 16 and the fly on 15. Finally starting to feel strong.
5 x 200 back pull @ 3:15 with legs crossed. Working on improving my entry. Making it deeper.
10 x 50 back kick @ 1:10. From the middle of the pool working on the turns and with a full stroke cycle in the pullout.
6 x 25 lung busters @30 EZ21000
10 point 50 set @ 2:00. 0 pts.=36. Did them fly. 32 32 32 for 12 pts. Should have been 35. '
100 ez
65 minutes.
Good workout.
domingo, 9 de mayo de 2010
5/9/10 Sunday 4/25 May Goal Workout. 70 days to Worlds
9:00 am LRCC
WU
10 x 50 lung busters @ 50. Breath every 4 strokes with six beat kick.
50 ez
2 (25 + 50 + 75 + 100)Fly @ 30 per 25 interval w/ no rest between sets. Did: 17, 37, 56, 1:16. Second set: 17, 37, 57 & 1:16. Great set.
50 ez
10 x 75 pull @ 1:10. 25 back/ 25 free/ 25 back. Did 56, 57, 57, 58, 58, 58, 59, 58, 57, 55 & 53. Really surprise myself on the last 4 going faster in the last two than the first 75. Next time I'll go down to 1:05.
50 ez
5 x 200 IM @ 3:30. Fly breathe every 3rd stroke, back normal, breast 4 underwater pulls off the walls and free breathe every 5 strokes.
50 ez
20 x 25 free sprints. 10 @ 35 and 10 @30. Surprised myself again. First 10 did 15. Second set 15 first one then 16 until #6. Last 4 back down to 15 and the last one 14.
200 ez
Great workout. Looks like I crossed to the next level. Got the backstroke flags working again. Someone stole one of the posts so will start doing more backstroke. Tomorrow will go easier and swim in the afternoon to have more rest.
WU
10 x 50 lung busters @ 50. Breath every 4 strokes with six beat kick.
50 ez
2 (25 + 50 + 75 + 100)Fly @ 30 per 25 interval w/ no rest between sets. Did: 17, 37, 56, 1:16. Second set: 17, 37, 57 & 1:16. Great set.
50 ez
10 x 75 pull @ 1:10. 25 back/ 25 free/ 25 back. Did 56, 57, 57, 58, 58, 58, 59, 58, 57, 55 & 53. Really surprise myself on the last 4 going faster in the last two than the first 75. Next time I'll go down to 1:05.
50 ez
5 x 200 IM @ 3:30. Fly breathe every 3rd stroke, back normal, breast 4 underwater pulls off the walls and free breathe every 5 strokes.
50 ez
20 x 25 free sprints. 10 @ 35 and 10 @30. Surprised myself again. First 10 did 15. Second set 15 first one then 16 until #6. Last 4 back down to 15 and the last one 14.
200 ez
Great workout. Looks like I crossed to the next level. Got the backstroke flags working again. Someone stole one of the posts so will start doing more backstroke. Tomorrow will go easier and swim in the afternoon to have more rest.
sábado, 8 de mayo de 2010
5/8/10 4 of 25 May Goal Workouts 71 days to Worlds
5:00 pm LRCC
WU
10 x 50 rooster tail @ 1:00 4, 7 & 9 Sprint. Result: 30 on all!
50 ez
2 (5 x 75) @!:00. !:00 rest between sets. Made them all. First one in each set 54 then rest 56.
6 x 25 lung busters @ 30. Ez, 2, 1, 0, 0, 0
IM set
4 x 250 @ 4:30 the following way
25 fly, 50 back, 75 breast, 100 free: Did 3:36
25 free, 50 fly, 75 back, 100 breast. Did 3:46
25 breast, 50 free, 75 fly, 100 back. Did 3:39
25 back, 50 breast, 75 free, 100 fly. Did 3:37
100 ez
Total time: 59 minutes
First workout felt strong. The rooster tail 50 sprint on 30 is the first time this season that I go make that time. Happy. Knee still a problem but other than that everything else is fine. Wanted to put in two days of double workouts this week but need to finish newsletter. Will do again in 3 weeks and the IM set two times.
T
WU
10 x 50 rooster tail @ 1:00 4, 7 & 9 Sprint. Result: 30 on all!
50 ez
2 (5 x 75) @!:00. !:00 rest between sets. Made them all. First one in each set 54 then rest 56.
6 x 25 lung busters @ 30. Ez, 2, 1, 0, 0, 0
IM set
4 x 250 @ 4:30 the following way
25 fly, 50 back, 75 breast, 100 free: Did 3:36
25 free, 50 fly, 75 back, 100 breast. Did 3:46
25 breast, 50 free, 75 fly, 100 back. Did 3:39
25 back, 50 breast, 75 free, 100 fly. Did 3:37
100 ez
Total time: 59 minutes
First workout felt strong. The rooster tail 50 sprint on 30 is the first time this season that I go make that time. Happy. Knee still a problem but other than that everything else is fine. Wanted to put in two days of double workouts this week but need to finish newsletter. Will do again in 3 weeks and the IM set two times.
T
viernes, 7 de mayo de 2010
5/7/10 Friday 3/25 May Goal & 72 Days to World"s
5:00 pm LRCC
WU
10 x 50 lung busters @ 1:00. 3 breaths per 50
10 x 50 rooster tail free @ 1:00. 5 & 9 sprints. Did 32 & 31
10 x 50 pull @40 Avg 36+
2 min rest
4 x 100 pull @ 1:20. Did 1:12, 13, 13, 13
2 min rest
3 x 200 pull @ 2:40. Did 2:30, 36 & 32.
100 ez
Total time: 62 minutes
Did not think I could make it. Felt very tired but was surprise with the times especially in the 100. The 200 wanted to keep them below 2:30. Will try again this worked in 2 weeks.
WU
10 x 50 lung busters @ 1:00. 3 breaths per 50
10 x 50 rooster tail free @ 1:00. 5 & 9 sprints. Did 32 & 31
10 x 50 pull @40 Avg 36+
2 min rest
4 x 100 pull @ 1:20. Did 1:12, 13, 13, 13
2 min rest
3 x 200 pull @ 2:40. Did 2:30, 36 & 32.
100 ez
Total time: 62 minutes
Did not think I could make it. Felt very tired but was surprise with the times especially in the 100. The 200 wanted to keep them below 2:30. Will try again this worked in 2 weeks.
jueves, 6 de mayo de 2010
5/6/10 Thursday: May workout goal: 2/25. 73 Days left for taper/Sweeden
Did this workout from 4/12
Repeat again in 3 weeks on 5/27
7:00 am LRCC
WU
3 (3 x 100) kick zoomers fly @ 2:00 desc. Result: desc the 3 fastest also. 1:32, 26 & 21. Good set but first set was too slow. Next time should do all fast under 1:30
50 ez
8 x 50 @ 1:15 lung busters 3, 2, 1, 0. Result: made them buying time.
10 x 50 fly @ 1:30 from a dive. Hold 33 or better. Result:
34; 35, 35, 34, 33, 33, 33, 33, 33, 32. Felt much better than the last time I did this set although last time the last 3 were in 32.
50 ez
10 x 100 swim @ 1:30. 75 free/ 25 fly; 25 fly/75 free. Was going about 1:22. Last one was 1:13. Next time all 1:15-16
100 ez
Good workout. Still need to increase a notch. Knee still with pain. Also now left wrist but have no idea what I did! But is 100% since I took the 2 shoots of diclofenac and vitamin b.
Repeat again in 3 weeks on 5/27
7:00 am LRCC
WU
3 (3 x 100) kick zoomers fly @ 2:00 desc. Result: desc the 3 fastest also. 1:32, 26 & 21. Good set but first set was too slow. Next time should do all fast under 1:30
50 ez
8 x 50 @ 1:15 lung busters 3, 2, 1, 0. Result: made them buying time.
10 x 50 fly @ 1:30 from a dive. Hold 33 or better. Result:
34; 35, 35, 34, 33, 33, 33, 33, 33, 32. Felt much better than the last time I did this set although last time the last 3 were in 32.
50 ez
10 x 100 swim @ 1:30. 75 free/ 25 fly; 25 fly/75 free. Was going about 1:22. Last one was 1:13. Next time all 1:15-16
100 ez
Good workout. Still need to increase a notch. Knee still with pain. Also now left wrist but have no idea what I did! But is 100% since I took the 2 shoots of diclofenac and vitamin b.
miércoles, 5 de mayo de 2010
5/5/10 Wednesday 1/25 May workout goal
7:00 am LRCC
WU
9 x 100 fly kick zoomers @ 1:45
10 x 50 rooster tail free @ 1:00 4, 7 & 9 all out. Did 31+ on all.
50 ez
12 x 50 fly pull @ 1:00. Did all 41 and the last ones 40.
50 ez
10 x 100 swim @ 1:25. Held 1:17. Last one was 13. Should swim that set with all at 1:15 or better.
50 ez
4 x 25 fly sprints @ 45. Goal 15. Did 15 and the rest 16.
100 ez
Total time 70 minutes
Good workout but have to push harder.
WU
9 x 100 fly kick zoomers @ 1:45
10 x 50 rooster tail free @ 1:00 4, 7 & 9 all out. Did 31+ on all.
50 ez
12 x 50 fly pull @ 1:00. Did all 41 and the last ones 40.
50 ez
10 x 100 swim @ 1:25. Held 1:17. Last one was 13. Should swim that set with all at 1:15 or better.
50 ez
4 x 25 fly sprints @ 45. Goal 15. Did 15 and the rest 16.
100 ez
Total time 70 minutes
Good workout but have to push harder.
5/5/10 Ft Myers Meet report
Swam Monday April 26 for about 45 minutes with long swims, lung buster set, turns and a few sprints. Took Tuesday & Wed off and swam for 30 minutes again on Thursday.
Left Friday 7:00am for Florida. Pool was perfect. Very nice facility, pool temperature and water quality. Water so clear you could see underwater from one corner to the other. Too bad we can't manage to have water pool quality like that. Pero los gringos con sus reglas.
On Friday around 1:00pm got in but would not let me do starts cause I did not have a coach with me!
On Saturday swam the 200IM. Felt good but time was really slow 2:31.5. On Sunday did the 50 back in 32, 50 fly in 29 and 400 free 4:51. The 400 free was swimming next to a 60 year old that was going for a world record so not really pushing it.
Now back in the DR. Meet coming up on the two and a half weeks. Will swim 200 back, fly and IM but will not take any rest prior to the meet. Need to step up intensity of workouts. Sweden will do the 200 back, fly, IM, 400 IM and 400 free. Maybe 100 back instead of 400 free but that event is the event before the 200 fly.
Left Friday 7:00am for Florida. Pool was perfect. Very nice facility, pool temperature and water quality. Water so clear you could see underwater from one corner to the other. Too bad we can't manage to have water pool quality like that. Pero los gringos con sus reglas.
On Friday around 1:00pm got in but would not let me do starts cause I did not have a coach with me!
On Saturday swam the 200IM. Felt good but time was really slow 2:31.5. On Sunday did the 50 back in 32, 50 fly in 29 and 400 free 4:51. The 400 free was swimming next to a 60 year old that was going for a world record so not really pushing it.
Now back in the DR. Meet coming up on the two and a half weeks. Will swim 200 back, fly and IM but will not take any rest prior to the meet. Need to step up intensity of workouts. Sweden will do the 200 back, fly, IM, 400 IM and 400 free. Maybe 100 back instead of 400 free but that event is the event before the 200 fly.
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