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January 2008 - Posts

Thursday, January 31, 2008 2:19 PM

more VO2

Thu morning: short solo swim at Pro Club (early meeting at work) warm-up: 200 swim, 200 kick, 200 pull, 4x50 "long stroke," 4x50 descend (34-->30) ez 100 main set: 5x100 ALL OUT @ 4:00, w/ 100 ez back in between cool-down: 400 On Tuesday
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Wednesday, January 30, 2008 2:59 PM

Dave is a Monster

Wed morning: at Samena (ouitdoor) with Dave, 5800 yards warm-up: 1000 choice extension: 2x4x100 @ 1:20 easy descend main set: 5x200 @ 2:20 swim 200 ez 5x200 @ 2:20 pull 200 ez hypoxic pull set 25, 50, 75 ... 250 w/ 15sec rest breaths allowed per 25: 1
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Tuesday, January 29, 2008 2:38 PM

top end speed

Markie V gave me some good sets and ideas to work into my training plan last night, so I decided to jump right in today. Tue morning: solo at Pro Club warm-up: 200 fr, 200 bk, 200 K, 200 fr pull, 200 bk pull transition: 4x50 descend @ 1 (:34, :32, :31,
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Sunday, January 27, 2008 8:38 PM

easy days

Fri afternoon: technique session focusing on flip-turns warm-up: 200 S/K/P about 40 flip-turns while getting & incorporating feedback from Marcus a few 100s and 200s to continue testing the new ideas Key things to think about: - get closer to the
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Tuesday, January 22, 2008 12:19 PM

more workouts

Fri morning: solo swim at Pro Club (3300 yards, a bit vague at this point) warm-up: 200 S/K/P kick set - 200, 2x100, 4x50 pull set - 200, 2x100, 4x50 swim set - 200, 2x100. 4x50 drill set - 600 total cool down - 300 Mon morning: solo swim at Pro Club
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Thursday, January 17, 2008 10:36 AM

over the top

Tue Evening: Pro Club Masters Workout warmup: 400 swim, 300 kick, 200 pull, 4x25 no-breath 8x125 as 50 closed-fist drill, 75 build @ 1:50 6x100 FPA (fastest possible average) @ 3:00 cool down A few notes that evening: - Justin observed that while I'm
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Tuesday, January 15, 2008 5:21 PM

DPS and more DPS

Monday: 5k workout including a main set with Don warm-up: 200 S/K/P kick set main set: 100 @ 1:25, 100 @ 1:30 with extra focus on DPS 200 @ 1:25, 100 @ 1:30 " 300, 100 400, 100 300, 100, 200, 100, 100, 100 drills & cool-down Tuesday morning:
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Sunday, January 13, 2008 5:26 PM

three more swims

Wed morning: Samena workout with Dave, maintaining focus on DPS warmup: 1000 drill set: 1200 worth as 3x(4x50 drill, 200 swim) - quick elbow bend, 8-kick switch, strong finish main set: 4x800 pull @ 10:00 - I intentionally fell back as Dave picked up
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Tuesday, January 08, 2008 6:33 PM

Today is the first workout of the rest of your life

I got up at 5am today (very early by my standards, at least) to chat with Justin in a bit more depth about stroke efficiency and how I can get there. We also mapped out the phases that would go into a mesocycle to prepare me for a masters swim meet on
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