Friday, December 18, 2015

10 x 125 warm up on 1:45

5 x 200 kick on 3:15

8 x 75 drill swim drill

7 x 100 } on 1:24, - 2 on 2nd & 3rd
2 x 75   }

5450 scy

Marathon Swim shirt on PBS


Tuesday, December 1, 2015

Starting Taper, Sorta

No equipment, a little less yardage, and more quality without a ton of rest yet.  

6 x 150 warm up on 1:55
8 x 50 free 25 fast 25 easy on :55  (hold :14's)
8 x 75 free 50 fast 25 easy on 1:20     :29's
8 x 100 free 75 fast 25 easy on 1:50   :49's
4 x 300 free on 4:15  (3:52, :50, :44, 3:42)
200 swim down
Total 4100 scy

The meet is in 4 days, and I am only planning on a short taper and rest in hopes that I'll feel fresh and aggressive on race day.  Entry/Seed time:  200 free, 2:08; 100 fly 1:02; 500 free 5:55

Tuesday, November 24, 2015












I have entered a swim meet in about 10 days.  It's not a huge event, but I'd like to swim fast and I'll need to start a "mini-taper" about 4-5 days prior to the meet.  So, this is just a typical day during the middle of the short course season:

4 x 200 warmup on 2:55
11 x 100 kick on 1:35  (usually kick is w/ fins)
20 x 25 fly on :28
5 x 400 pull on 5:45  (desc: 4:52, 4:45, 4:41, 4:37, 4;38)
24 x 25 odd easy free, even fast fly on :30
100 swim down
Total 5000 scy

Tuesday, November 3, 2015

Lots of Yards and a Little Rest

Here's a Tuesday morning workout with some rest, and a lot of yards:

6 x 100 warm up on 1:25

6 x 150 kick on 2:30

16 x 25 on :28

(3 x 200 on 4:15)
(3 x 200 on 2:50) x 2
(3 x 100 on 1:25)

100 swim down

5600 TOTAL

Mark Smitherman's English Channel Pictures



























Friday, August 14, 2015

Toughen Up, Buttercup

Chris Burke celebrates his Triple Crown!



















Basically, my lane mate told me to stop loafing after I finished the first 200 of the main set:

10 x 125 warm up on 1:55

1000 kick

4 x 200 fast on 2:55}
10 x 25 on :30        }
4 x 100 on 1:20      }
6 x 25 on :30          }   x 2

5450 Total SCY

Sunday, August 9, 2015

Sunday Morning Challenge Set



Today's workout started out normally, then turned into a challenging test set that required speed.  The 100s were on a fast interval, and most of our group wore paddles.

8 x 150 warm up on 2:20

10 x 125 kick on 2:30

20 x 25 on :30

3 x 100 on 1:20        )
2 x 50 on 1:20 easy )   x 5

150 swim down 

TOTAL 4900 LCM