8:45am
LCM (50 meter pool)
- 300 WU
- 12 x 50 (25 underwater + 25 swim) @ 1:10
25 swim 1 of each stroke - repeat 3 times
- 5 x 100 back kick no zoomers @ 2:15; Goal 100's (goal = 1:45)
starting from mid-pool, 4-5 kicks off the walls
1:43, 1:45, 1:45; 1:46, 1:44
total number = -3
- 4 x 150 @ 2:30
#1 - free (2:00), #2 - 100 free/50back (2:05), #3 - 50 free/100back (2:09), #4 - 150 back (2:12)
- 200 cool down
Total time: 52 minutes
**Notes: Short workout today. Had to be on the road by 10:00am. Felt good on kick set, but have to work more on endurance work; 150's free should be able to hold 1:45-1:50, in back 1:55-2:00. March will be a endurance building month, as workouts will include sets on 200's pace and broken swims. READY TO GO HOME!
domingo, 28 de febrero de 2010
sábado, 27 de febrero de 2010
Saturday 2/27/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)
10:00am
SCY (25 yards pool)
- 6 minutes WU
- 10 x (55 secs butterfly vertical kick no zoomers + 25 sprint back + 25 ez) @ 2:00
- 100 ez
- 12 x 50 IM
fly/back @ 45
back/breast @ 55
breast/free @55
free/fly @ 45
- 50 ez
- 12 x 100 @ 1:30 Goal 100's (goal = 1:12)
1 - 6 back/free (1:10, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -3
50 ez
7 - 12 free/back (1:12, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -1
- 200 ez
Total time: 61 minutes
**Notes: LCM pool was full of tri-athletes, had to train in SCY pool. Felt awesome in both sets of 100's. On back, 3 to 4 kick off the walls on all 50's. Hopefully will be able to swim in long course pool tomorrow.
SCY (25 yards pool)
- 6 minutes WU
- 10 x (55 secs butterfly vertical kick no zoomers + 25 sprint back + 25 ez) @ 2:00
- 100 ez
- 12 x 50 IM
fly/back @ 45
back/breast @ 55
breast/free @55
free/fly @ 45
- 50 ez
- 12 x 100 @ 1:30 Goal 100's (goal = 1:12)
1 - 6 back/free (1:10, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -3
50 ez
7 - 12 free/back (1:12, 1:12, 1:12, 1:12, 1:11, 1:12)
total number = -1
- 200 ez
Total time: 61 minutes
**Notes: LCM pool was full of tri-athletes, had to train in SCY pool. Felt awesome in both sets of 100's. On back, 3 to 4 kick off the walls on all 50's. Hopefully will be able to swim in long course pool tomorrow.
2/27/10 Saturday LRCC 16/20
9:00 am with Piero
350 WU
10 X 25 ZOOMERS FLY KICK NO BREATH @1:00 with cement block!
8 X 50 BREAST KICK @1:05. No board. Breathe every 3 kicks
5 X 75 BREAST PULL. ODD EVERY TWO, EVEN NORMAL @1:45
12 X 50 BREAST @ 1:00
- CAN BE ANY CHOICE OF KICK,DRILL,PULL, OR SWIM AS
LONG AS # 5,9, AND 12 ARE SPRINTS. Did 41 on all 3. Piero 39, 41, 40
3 X 200 FREE@3:30
- 1&2 EZ TO MODERATE
- # 3 IS FAST
This last set we modified. After before #3 200 we did 6 x 25 lung busters @40 to get ready for the last 200.
Did 50 back/50 free 50 back, 50 free. Time: 2:30. Piero went free and 2:33
100 EZ
Good workout
350 WU
10 X 25 ZOOMERS FLY KICK NO BREATH @1:00 with cement block!
8 X 50 BREAST KICK @1:05. No board. Breathe every 3 kicks
5 X 75 BREAST PULL. ODD EVERY TWO, EVEN NORMAL @1:45
12 X 50 BREAST @ 1:00
- CAN BE ANY CHOICE OF KICK,DRILL,PULL, OR SWIM AS
LONG AS # 5,9, AND 12 ARE SPRINTS. Did 41 on all 3. Piero 39, 41, 40
3 X 200 FREE@3:30
- 1&2 EZ TO MODERATE
- # 3 IS FAST
This last set we modified. After before #3 200 we did 6 x 25 lung busters @40 to get ready for the last 200.
Did 50 back/50 free 50 back, 50 free. Time: 2:30. Piero went free and 2:33
100 EZ
Good workout
viernes, 26 de febrero de 2010
Friday 2/26/10 Workout @ ISHOF, Fort Lauderdale (Tomas' workout)
Dryland yesterday
1:30pm
LCM (50 meter pool)
- 5 min WU
- 5 x 100 back @ 1:45 desc
1:28, 1:28, 1:27, 1:26, 1:25
- 100 ez
- 5 x 100 free @ 1:40 desc
1:22, 1:22, 1:21, 1:20, 1:19
- 100 ez
- 10 x 50 kick back on 1:10; goal 50's (0:55)
55, 55, 55, 56, 55, 56, 55, 55, 54, 54
total number = 0
- 4 x 50 rooster tail back @ 1:00
# 4 all out (38)
- 10 x 50 lung busters @ 1:00
25 no breath, 25 no breath last 6 strokes
- 200 ez
Total time: 64 minutes
**Notes: Rude awakening to LCM. Felt strong but the pool seemed endless. The 100's felt like an eternity. Felt good on both sets of 100's. Positive thing about swimming LCM today was that angle of buoyancy is improving - felt high in the water. On free felt long and wasn't dying at the end. Was able to keep six-beat kick throughout all 5. The toughest set was the 50's kick. After the 4th one, felt like was never gonna reach the wall. Found a spur of energy in last 4; was able to finish strong. If 50 meter pool is open again tomorrow will see how I feel on a 2nd day in a row of LCM.
1:30pm
LCM (50 meter pool)
- 5 min WU
- 5 x 100 back @ 1:45 desc
1:28, 1:28, 1:27, 1:26, 1:25
- 100 ez
- 5 x 100 free @ 1:40 desc
1:22, 1:22, 1:21, 1:20, 1:19
- 100 ez
- 10 x 50 kick back on 1:10; goal 50's (0:55)
55, 55, 55, 56, 55, 56, 55, 55, 54, 54
total number = 0
- 4 x 50 rooster tail back @ 1:00
# 4 all out (38)
- 10 x 50 lung busters @ 1:00
25 no breath, 25 no breath last 6 strokes
- 200 ez
Total time: 64 minutes
**Notes: Rude awakening to LCM. Felt strong but the pool seemed endless. The 100's felt like an eternity. Felt good on both sets of 100's. Positive thing about swimming LCM today was that angle of buoyancy is improving - felt high in the water. On free felt long and wasn't dying at the end. Was able to keep six-beat kick throughout all 5. The toughest set was the 50's kick. After the 4th one, felt like was never gonna reach the wall. Found a spur of energy in last 4; was able to finish strong. If 50 meter pool is open again tomorrow will see how I feel on a 2nd day in a row of LCM.
2/26/10 Friday LRCC 15 of 20 workouts february goal
7:45 am
6 minute WU
10 x 50 breast kick @1:00. Holding 55 and later ones 56
10 x 50 rooster tail kick swim @ !1:00. Holding 45's
7 x 25 lung buster @ 40. 2, 1, 0, 0, 0, 0, 0
200 IM broken by 50s from a dive 10 sec rest. Time: 2:34
50 ez
10 x 50 breast pull @ 1:10. Two strokes per breath. Holding 59
25 ez
12 x 50 IM @ 50 By 25s fly/back; back/breast; breast/free; free/fly repeat
100 ez
Total time 64 minutes.
Felt a little tired this morning. Will do one more workout and take Sunday off.
6 minute WU
10 x 50 breast kick @1:00. Holding 55 and later ones 56
10 x 50 rooster tail kick swim @ !1:00. Holding 45's
7 x 25 lung buster @ 40. 2, 1, 0, 0, 0, 0, 0
200 IM broken by 50s from a dive 10 sec rest. Time: 2:34
50 ez
10 x 50 breast pull @ 1:10. Two strokes per breath. Holding 59
25 ez
12 x 50 IM @ 50 By 25s fly/back; back/breast; breast/free; free/fly repeat
100 ez
Total time 64 minutes.
Felt a little tired this morning. Will do one more workout and take Sunday off.
jueves, 25 de febrero de 2010
2/25/10 Thursday LRCC 14 of 20
7:45 am
7 minute WU
10 x 75 fly kick zoomers @ 1:15. Avg of 1:10
6 x 25 lung busters @40. 2, 1, 0, 0, 0, 0
75 all out sprint fly from a dive. Time: 50
50 ez
10 x 75 @ 1:30
1-4 50 fly/25 free. Avg 1:00
5-7 50 fly/25 free. 1:00, 58, 55
8-10 25 free/50fly. 1:03, 58, 55
100 ez
Total time: 48 minutes
Another short workout. This week will continue to do relatively short workouts (mission another set) because of pending work load. By the end of next week should be able to pick up the pace.
Good workout. Surprised myself with the time in the 75 fly. Think my best in this season. The 75 fly/free set was also solid.
7 minute WU
10 x 75 fly kick zoomers @ 1:15. Avg of 1:10
6 x 25 lung busters @40. 2, 1, 0, 0, 0, 0
75 all out sprint fly from a dive. Time: 50
50 ez
10 x 75 @ 1:30
1-4 50 fly/25 free. Avg 1:00
5-7 50 fly/25 free. 1:00, 58, 55
8-10 25 free/50fly. 1:03, 58, 55
100 ez
Total time: 48 minutes
Another short workout. This week will continue to do relatively short workouts (mission another set) because of pending work load. By the end of next week should be able to pick up the pace.
Good workout. Surprised myself with the time in the 75 fly. Think my best in this season. The 75 fly/free set was also solid.
miércoles, 24 de febrero de 2010
Wednesday 2/24/10 Workout @ Naco (Tomas' workout)
7:00 am with Dimitri, Alex, Piero, Cynthia & Carlos
- 7 min WU
- 10 x 25 titanic kick w/zoomers @45
- 50 ez
- 8 x (54 seconds stationary kick + 6 secs rest + 25 sprint) @ 2:00
- 50 ez
- Pull ladder set
Free: 50 @ 45, 100 @ 1:30, 150 @ 2:10, 200 @ 2:50, 150 @ 2:10, 100 @ 1:30, 50 @ 45
(times: 35, 1:15, 1:55, 2:35, 1:59, 1:17, 39)
50 ez @ 1:30 between sets
Back: 50 @ 50, 100 @ 1:40, 150 @ 2:20, 200 @ 3:00, 150 @ 2:10, 100 @ 1:40, 50 @ 50
(times: 40, 1:19, 2:10, 2:59, 2:10, 1:24, 42)
- 200 ez
Total time: 60 mins
**Notes: Solid workout. Set of stationary kick + sprint was supposed to be 10 times, but cut to 8 due to time. Piero did a great job on the sprints on fly. Ladder set was a good set. Was able to maintain intervals on free, but missed 200 interval on back, taking additional 10 seconds. St should be repeated in two weeks for comparison. Gotta keep working on those lung busters, they help a lot on sets of 100's, 150's & 200's.
- 7 min WU
- 10 x 25 titanic kick w/zoomers @45
- 50 ez
- 8 x (54 seconds stationary kick + 6 secs rest + 25 sprint) @ 2:00
- 50 ez
- Pull ladder set
Free: 50 @ 45, 100 @ 1:30, 150 @ 2:10, 200 @ 2:50, 150 @ 2:10, 100 @ 1:30, 50 @ 45
(times: 35, 1:15, 1:55, 2:35, 1:59, 1:17, 39)
50 ez @ 1:30 between sets
Back: 50 @ 50, 100 @ 1:40, 150 @ 2:20, 200 @ 3:00, 150 @ 2:10, 100 @ 1:40, 50 @ 50
(times: 40, 1:19, 2:10, 2:59, 2:10, 1:24, 42)
- 200 ez
Total time: 60 mins
**Notes: Solid workout. Set of stationary kick + sprint was supposed to be 10 times, but cut to 8 due to time. Piero did a great job on the sprints on fly. Ladder set was a good set. Was able to maintain intervals on free, but missed 200 interval on back, taking additional 10 seconds. St should be repeated in two weeks for comparison. Gotta keep working on those lung busters, they help a lot on sets of 100's, 150's & 200's.
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