Thursday Fly Day

Sunrises are spectacular next to the pool at this time of year.   Here's Judge Beach looking over Tampa Bay yesterday, January 18, 2017.  

After yesterday's 5700 scy workout that included 7 x 400's, today I had to leave workout early.  So I decided to take advantage of the longer intervals and concentrated on Butterfly this morning.  I've signed up for a swim meet next month, so I am preparing for 200 fly, 400 IM, 100 fly, and some sprints. 

4 x 300 warm up on 4:25

8 x 100 on 2:00  alternating easy free & fly on the 100's.  Fly: 1:20, 1:21, 1:18, 1:17

8 x 25 fly on :30

3 X {8 x 25 fly on :40
       {4 x 75 on 1:30  50 fly, 25 free

100 swim down

3800 scy

Speedwork Throwback Thursday

Coast Guard Blue Dolphins - 1976

Today's training included longer intervals and some sprint training. 

2 x 250 warmup on 3:30

5 x 200 kick on 3:30

20 x 25 fly on :30


3 x   (4x50 on :50
         (4x75 on 1:20
         (2x100 on 2:00  fastest: 1:07, 1:08
         (1x100 easy recovery on 2:00

Wednesday with Paddles

Coast Guard Blue Dolphins - 1977

40 years ago, swimmers we beginning to use more equipment during training.  When I first joined a swim team in 1973, I remember that some people didn't even use goggles.  Nowadays, there are many options for eye wear, hand paddles, drag suits, fins, kick boards, pulley and stretchband resistance systems etc. 

I am feeling about 90% strength and fitness, after having shoulder surgery 11 months ago.  Weight lifting has helped recovery, and so has training 6 days per week.  Lately, I have been able to swim a decent 50 butterfly and can hold OK intervals when doing freestyle sets with hand paddles.

8 x 125 warmup  on 1:50
12 x 75 kick on 1:25
12 x 75 drill on 1:12
6 x 400 pull on 5:40 (held ave of 4:56 ~ 1:14 per 100)
200 swim down
TOTAL 5300 scy