New Year's swims

My team usually does a 100 x 100's set for the new year, but usually not until 2-3 weeks into Jan. I did it for the first time last year, and it really wasn't too difficult. We did them in sets of 10, I think we started on a 1:30 interval, and varied it...down to 1:25, 1:20, then back up to 1:40, 1:35, 1:30, 1:25, 1:30, 1:25, and I think we did the last 10 on 1:15. I think we started at 9AM, and my group finished in maybe 2 or 2-1/2 hours. I had a PB&J sandwich around 7 or 7:30 that morning, which provided plenty to carry me through the set. I had my usual water bottle on deck, and drank around 1/2 of it during the set, the remainder on my drive home (visited the water fountain when I got out). Haven't yet decided if I'll do this again in 2009... It'll be happening again this year but this coming Saturday at noon instead (1/3)...for those who would like the option of something substantially "harder" in half the time I will be coaching the Cactus workout from 7-8:30am...or you have plenty of time to catch a nap and do both!

DISTANCE DAY - All Swim FR 5x100 @ 1:20 5x100 Odds: 1:25 Evens: 1:15 5x200 @ 2:40 5x100 Odds: 1:25 Evens: 1:15 5x300 @ 4:00 5x100 Odds: 1:25 Evens: 1:15 5x400 @ 5:20 8500 meters Was so worth it when one of the little girls (she's 15) told me, "You did good!" 1:20 base? LCM? For the WHOLE practice? Yikes. I would say you did better than 'good'. I might be able to do that practice SCY on those intervals, SCM and LCM? Not a chance. :applaud: :applaud: :applaud: :applaud: :applaud: :bow: :bow: :bow: :bow: :bow:

New Year's eve day we'll do 100x100 broken up by sets of 20. I heard 50% of them are fast. I'll see what that means. Today's Distance practice was more long than intense. I was last in the slow lane. The fast lane did 1:15 and 1:10 pace. I was in the most orderly lane EVER. We all left 10 seconds behind and we all made the entire set. No one cheated. I felt like I was in the land of OZ! AWESOME! No one dropped out from my lane. Only one or two dropped out from the other lane. Long Course Meters 2 hrs 300 Warm Up Choice 6x200 150 FR/ 50 BK 6x50 FR @ :55 8x25 IM Order @ :30 DISTANCE DAY - All Swim FR 5x100 @ 1:20 5x100 Odds: 1:25 Evens: 1:15 5x200 @ 2:40 5x100 Odds: 1:25 Evens: 1:15 5x300 @ 4:00 5x100 Odds: 1:25 Evens: 1:15 5x400 @ 5:20 8500 meters Was so worth it when one of the little girls (she's 15) told me, "You did good!" Doesn't that feel great when a younger person says that you are doing good. That is pretty amazing that you can do these intervals with no problems. I think that if I did this set, I would have to add 10 seconds on the 100s, 200s and 300s, and probably just 10 seconds on the 400. Way to go.

New Year's eve day we'll do 100x100 broken up by sets of 20. I heard 50% of them are fast. I'll see what that means. Today's Distance practice was more long than intense. I was last in the slow lane. The fast lane did 1:15 and 1:10 pace. I was in the most orderly lane EVER. We all left 10 seconds behind and we all made the entire set. No one cheated. I felt like I was in the land of OZ! AWESOME! No one dropped out from my lane. Only one or two dropped out from the other lane. Long Course Meters 2 hrs 300 Warm Up Choice 6x200 150 FR/ 50 BK 6x50 FR @ :55 8x25 IM Order @ :30 DISTANCE DAY - All Swim FR 5x100 @ 1:20 5x100 Odds: 1:25 Evens: 1:15 5x200 @ 2:40 5x100 Odds: 1:25 Evens: 1:15 5x300 @ 4:00 5x100 Odds: 1:25 Evens: 1:15 5x400 @ 5:20 8500 meters Was so worth it when one of the little girls (she's 15) told me, "You did good!"

Sake Bomb - The most feared set by the National Team. 1x100 1x200 1x300 1x400 1x500 1x1000 - Optional if you are distance OR depending on the coach's mood 1x500 - Optional if you are distance OR depending on the coach's mood 1x400 1x300 1x200 1x100 All FAST for time. Not sure what the intervals are. Will find out.

Our groups workout, 9000 m (yay 2009). Pretty random overall, but the practice is well attended so should be fun. Warm Up - 800 swim, every 4th lap no free - 600 pull broken at 200’s - 400 kick w/ fins - 200 drill/swim by 25 Set 1: Easy-medium - 10 x 100 on medium interval, mix of strokes Set 2: Hard 5 x ( 200 Pull, DPS 100 swim build to 90% 2 x 50 fast free) Set 3: Easy - 300 swim, reverse breath - 4 x 50 speed bump to 80% - 300 swim, choice of stroke - 4 x 50 speed bump to 80% Set 4: Medium - 1 x 400 @ 75-80% pace - 5 x 200 on interval - 5 x 100 on slightly faster interval - 100 easy Set 5: Hard 4 x (50 kick w/ fins @ 100% 100 choice of stroke easy 50 kick w/ fins @ 100%) 200 warm down

1:20 base? LCM? For the WHOLE practice? Yikes. I would say you did better than 'good'. I might be able to do that practice SCY on those intervals, SCM and LCM? Not a chance. Tom and Paul, awww shucks. :blush: Seriously, it was no big deal. In fact I welcomed the 1:15 intervals just to get more sprint-y type work in. And the kids make me look like 1 year old molasses - so frankly, thank you for putting a little more air in my already trampled ego! Looking forward to doing some mid D or sprint workouts (well, after tomorrow's insanity of 100x100s.) Not sure I really need to do all that. Perhaps I'll shoot for 2 hours and call it quits.

New Year's eve day we'll do 100x100 broken up by sets of 20. I heard 50% of them are fast. I'll see what that means. Kristina, is the entire group going to do 100x100 tomorrow, or is it just the distance group? I SO do not want to tell my son! He doesn't know, or he would have complained to me by now, I think. Better for him to get there and literally jump right in, than to dread it for the next 15 hours! :afraid:

Kristina, is the entire group going to do 100x100 tomorrow, or is it just the distance group? I SO do not want to tell my son! He doesn't know, or he would have complained to me by now, I think. Better for him to get there and literally jump right in, than to dread it for the next 15 hours! :afraid: Hey Kristin, Well, I of course got this information from a couple of the national team gals who have been swimming with Chris for the past 2 years. So take this info with a grain of salt although I must say that locker room gossip is often right on. Was told that Chris likes to start the New Year off right by doing the 100x100s. This year could be different of course, but evidently for the past 2 years, National/ Senior have done this together as a group. 100x100s - mix of drills, free, different strokes and some fast stuff (over 50% of it fast - that scares me?!) I recommend not to tell him anything. Just jump right in. BTW, masters did 60x100 a couple of years ago and I did not find it to be bad at all. . .

Hey Kristin, Well, I of course got this information from a couple of the national team gals who have been swimming with Chris for the past 2 years. So take this info with a grain of salt although I must say that locker room gossip is often right on. Was told that Chris likes to start the New Year off right by doing the 100x100s. This year could be different of course, but evidently for the past 2 years, National/ Senior have done this together as a group. 100x100s - mix of drills, free, different strokes and some fast stuff (over 50% of it fast - that scares me?!) I recommend not to tell him anything. Just jump right in. BTW, masters did 60x100 a couple of years ago and I did not find it to be bad at all. . . Ah, would make sense, considering that practice is from 7-10. Just about the right amount of time for 10K LCM. I'll keep my mouth shut, and will hope that he gains a sense of accomplishment when it's over. I did tell him that we'd get his choice of bagels or donuts afterwards. Actually, 60x100 doesn't sound all that bad... I was planning on doing my own 50x100 SCM at the gym during your practice tomorrow!