Sports Nutrition Etc. Nutritionexpert

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

warmup:
400 free
100 pull
100 kick
100 drill
4×100 free rest 20 sec. between each
3×100 free rest 15 sec
2×100 free rest 10 sec
1×100 free rest 5 sec
200 kick
10×50 sprint
100 cooldown

Workout:

• Type: Swim
• Date: 09/12/2008
• Time: 18:51:04
• Total Time: 1:02:00.00
• Distance: 2,250 yd
• Average Pace: 2:44.96/100yd

warmup:
200 free
200 pull
100 kick
100 drill
main set:
4×200 free breathe every 7th stroke (I had to switch to every 5th stroke, too hypoxic for me!)
200 IM
10 x 50 kick
300 cooldown

Workout:

• Type: Swim
• Date: 09/10/2008
• Time: 12:00:00
• Total Time: 1:05:00.00
• Distance: 2,400 yd
• Average Pace: 2:42.34/100yd

Warmup:
300 free
100 pull
100 kick
100 drill
Main Set:
300 x 4 free, Descending by 10 seconds each (i started at 5:15 only dropped about 5 seconds each set)
10 x 50 kick
10 x 25 sprint
Cool Down:
100 free

Workout:

• Type: Swim
• Date: 09/03/2008
• Time: 12:00:00
• Total Time: 00:01:05.00
• Distance: 2,650 yd
• Average Pace: 0:02.45/100yd

This was my first time back swimming with my Master’s team since June! We now have a new coach and his first task was to try and find out how fast each of us is and figure out what kind of stroke work we need to work on.
Warm up:
400 free
100 pull
100 kick
100 drill
Main:
30 minute swim- focus on streamline and lengthening stroke
Cool down:
200 free
200 kick

Workout:

• Type: Swim
• Date: 08/27/2008
• Time: 05:00:00
• Total Time: 1:05:00.00
• Distance: 3,300 yd
• Average Pace: 1:58.23/100yd

We took the boat out yesterday and did some waterskiing and tubing. We then anchored the boat and I decided to go a for a long swim out to the buoys. I’m never really sure how far I go during an open water swim, but it took me nearly 21 minutes so I’m guessing it is only around 1,400 yards or so. I constantly had to dodge jet-skis and boats, otherwise the water was calm and fairly warm making it enjoyable

Workout:

• Type: Swim
• Date: 08/24/2008
• Time: 12:30:00
• Total Time: 00:30:00.00
• Distance: 1,408 yd
• Average Pace: 2:08.64/100yd