Sports Nutrition Etc. Nutritionexpert

I arose at 4:45am and went to Master’s and expected only a few swimmers but there were actually 9 of us there! Had to hit Starbucks and aa few sales afterwards, but the stores were just too much craziness for me!

Warm up:
200 free
200 pull
200 kick
100 drill

main set:
each set of 400 should be done on 7:15
400 free rest :05 after each 50
400 free rest :05 after each 100
400 free rest :05 after each 200
400 free straight
kick w/board 5:00

cool down:
200 free

Workout:

• Type: Swim
• Date: 11/28/2008
• Time: 05:00:00
• Total Time: 00:55:00.00
• Distance: 2,450 yd
• Average Pace: 2:14.57/100yd

A former Master swimming buddy of mine who I haven’t seen in about a year, contacted me and wanted to workout for an hour. He is a former collegiate swimmer and high school coach and WAY faster than me, however, we used to always swim together because by the time I finished a set, he had gotten lots of rest in between. I also like swimming with him because he always gives lots of helpful pointers Anyway, we met this morning and decided on a 3000 yard workout. I swam pretty hard yesterday and hoped for the best today. Since he always came in first on our sets, he was calling out my time and pushing me to try and be faster each set. I always die on 200’s (I think it’s a mental thing!) and was already feeling spent, then he wanted me to try and do all my 100’s on the 1:25! This was really pushing the limit, THEN he wanted to 50’s on the :45. I didn’t know if I was going to make it…..but I did, arms burning and all. He wants to do it all over again next week, we’ll see…

Warm up:
500 swim
200 kick

Main Set:
500 free moderate pace
5×200 on 3:30
200 kick
5×100 on 1:25
200 kick
5×50 on :45
Cool Down:
100 kick
100 free

Workout:

• Type: Swim
• Date: 11/20/2008
• Time: 13:36:28
• Total Time: 1:12:00.00
• Distance: 3,555.2 yd
• Average Pace: 2:01.75/100yd

Had a fun workout swimming with my fellow master swimmers until the end when the coach wanted us to work on our starts from the blocks. I’ve never been trained much to do so and had a few embarrasing moments i.e. one huge flop, losing my goggles twice and hitting the water flat on my legs (ouch!). I guess I need to practice more!

Warm up:
200 free
200 pull
200 kick

Main set:
10×50 free (variable speed) 10 sec rest
3×100 moderate pace 15 sec rest
3×100 IM (fly, back, breast, free) 10 sec rest
3×100 (50 mod, 50 sprint)

Cool down:
Practice on Starting blocks: 6×50

Workout:

• Type: Swim
• Date: 11/19/2008
• Time: 09:35:28
• Total Time: 00:56:00.00
• Distance: 2,300 yd
• Average Pace: 2:26.1/100yd

This was an exhausting work out!! I was swimming next to a professional Ironman competitor and she was really pushing me!!
Warm up:
300 free
200 pull
200 kick
100 drill

Main Set:
8×75 (25 kick, 25 drill, 25 swim) 15 sec rest
6×100 (sprint the last 25 of each) 15 sec rest
100 kick
8×50 (25 free, 25 sprint like hell!) 10 sec rest
5×25 all out sprints

Cool Down:
200 free

Workout:

• Type: Swim
• Date: 11/12/2008
• Time: 09:39:07
• Total Time: 1:03:00.00
• Distance: 2,825 yd
• Average Pace: 2:13.69/100yd

Still trying to let my knee rest after my race on Saturday, so figured swimming would be better than running.

Warm up:
200 free
200 pull
100 kick
100 drill
Main Set:
6×100 @1:35
4×200 @3:10
3×100 pull
Cool Down:
200 free
100 back/breast

Workout:

• Type: Swim
• Date: 11/05/2008
• Time: 17:09:58
• Total Time: 1:00:00.00
• Distance: 2,600 yd
• Average Pace: 2:18.21/100yd

As I taper down for my race on Saturday, I didn’t push this workout very hard, even though my coach was trying to get me to work really hard (he is a swimmer and not a runner and doesn’t get it??).
Warm up:
200 free
200 pull
200 kick
100 drill
Main Set:
8×50 free descending w/ 10 sec rest
6×100 free (50 slow 50 fast) 15 sec rest
6×75 kick fast
Cool down:
100 drill
100 free

Workout:

• Type: Swim
• Date: 10/29/2008
• Time: 08:49:39
• Total Time: 00:58:00.00
• Distance: 1,900 yd
• Average Pace: 3:02.63/100yd

Couldn’t get my butt out of bed to get to Master’s at 5am this morning, so went swimming on my own later in the morning and used a workout from my Swimmer’s Magazine.
Warm up:
200 Free
200 Pull
200 Kick
Ladder: (you can mix up stroke, kick or pull any of these)
1×25 @ :30
1×50 @1:00
1×75 @1:30
1×100 @ 2:00
1×125 @ 2:30
1X150 @ 3:00
1X175 @ 3:30
1X200 @ 4:00
Then repeat in reverse
4×50 (sprint 25, focus on smooth stroke for next 25)
Cool Down:
200 swim
100 kick

Workout:

• Type: Swim
• Date: 10/22/2008
• Time: 15:44:45
• Total Time: 00:57:00.00
• Distance: 2,500 yd
• Average Pace: 2:16.36/100yd

Warm-up:
500 free
200 kick
100 pull
100 drill

Main Set:
10×100 free (odds focus on stroke/turns & evens sprint like hell!) @ 1:35 intervals
5×50 (dive from starting block sprint)
8×25 (break-out drills)

Cool down:
100 kick
200 free

Workout:

• Type: Swim
• Date: 10/15/2008
• Time: 05:00:00
• Total Time: 00:50:00.00
• Distance: 1,750 yd
• Average Pace: 2:51.89/100yd

Warm-up:
500 free
200 kick
100 pull
100 drill

300 pull
200 kick

Main Set:
Sprints w/no rest between
5×50 free @1:05
5×50 free @1:00
5×50 free @:45
200 kick

Warm down:
200 free

Workout:

• Type: Swim
• Date: 10/01/2008
• Time: 09:48:37
• Total Time: 1:05:00.00
• Distance: 2,604.8 yd
• Average Pace: 2:30.4/100yd

Warm-up:
400 free
200 kick
100 pull
100 drill

Main Set:
4×100 free :20 sec rest
4×25 free sprint
4×100 free :15 sec rest
4×25 sprint
4×100 free :10 sec rest
4×25 sprint ALL OUT!!
300 kick
Cool Down:
200 free

Workout:

• Type: Swim
• Date: 09/24/2008
• Time: 05:00:00
• Total Time: 00:55:00.00
• Distance: 2,200 yd
• Average Pace: 2:30.4/100yd