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Random Nonsense

  1. F^*<en Turducken

    by , November 23rd, 2011 at 09:10 AM (Random Nonsense)
    I don't know who came up with this set, but it sucked. Alot. The most painful slow swimming I can remember doing. And I was real slow, almost as slow as Geek accuses me of training normally. Almost.

    Warm up
    - 100 swim
    - 250 swim
    - 150 swim
    -- no the warmup didn't make sense to us either
    Transition
    - 6x50 on 50 kick w/fins
    - 6x75 on 1:00 swim
    Main Set - The Turducken set
    - 350 done as 100 fly 50 back 50 breast 50 back 100 fly
    - 350 done as 100 back 50 breast 50 free 50 breast 100 back
    - 350 done as 100 breast 50 free 50 fly 50 free 100 breast
    - 350 done as 100 free 50 fly 50 back 50 fly 100 free
    Cool Down
    - 12x25 on 30 smooth

    On paper it doesn't seem so bad, but it is close to 4x400IM in difficulty.

    Happy Thanksgiving to all my internet friends, I will probably blog a workout tomorrow but I hope you have better things to do than read it. Then again, some of you will be trying to get away from family for a few minutes and my blog might suddenly become appealing.
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  2. Official Meet Results/Splits/chowmi200flypart1

    by , November 21st, 2011 at 08:28 PM (Random Nonsense)
    50 Free http://youtu.be/_8nVJtDc66s
    27.58

    100 free http://youtu.be/20cRClYUSU4
    30.16
    31.13 1:01.29

    200 free http://youtu.be/fZlokSp4w3Y
    31.76
    33.92 1:05.68
    34.07 1:39.75
    33.85 2:13.60

    200 fly http://youtu.be/J8avu2IQfyI
    chowmi is in the nearest lane. Sadly, I don't have the entire race, just the first 100, my 100IM was after the 200 fly.

    Feel free to make fun. If you watch the video with sound there is some commentary from my wife, our friend and her son.
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  3. Painful non-Cyber Monday

    by , November 21st, 2011 at 10:06 AM (Random Nonsense)
    I really don't know why this workout hurt as much as it did.

    Team Practice SCY
    Circle swam with Josh and Marge*

    Warm up
    - 300 swim
    - 300 kick w/fins
    - 300 swim
    Main Set
    - 300 on 4:00 done as
    -- 200 get time, rest 5, 100
    -- 2:14
    - 6x50 on 1:00 choice (did back) (40s)
    - 200 on 3:00 (? the interval didn't matter)
    -- 100 get time, rest 5 100
    -- broken 200 faster than previous 200
    -- 100 @ 1:04, 2:09 200 (sans rest)
    - 6x50 on 1:00 choice (did back) (38s)
    - 400 broken @ the 100s w/ 5s rest
    -- Josh led this part
    -- personal goal was 1:05s
    -- 1:01 on first (I love drafting)
    -- yes, 5s back has a draft
    -- 4:15ish (14 or 16) total sans rest
    Cool Down
    - 300 EVF
    -- it was very very hard to hold my stroke together at the beginning of the 300. Good time to work on maintaining form
    - 200 ez

    I might be missing something from the workout, because that seems a little short, but it also seemed short while doing it too. Warm up felt great, I did not cool down after the meet and I took yesterday off from the pool so I was expecting to be achy. During the 400 I wanted to give up around the 150, I am so glad Josh wanted to lead.

    No meet results yet. I will post the videos at the times together.

    There was nothing funny today.

    *New Fast Girl's new name.

    Updated November 21st, 2011 at 04:38 PM by qbrain

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  4. The lamest SCM meet report ever

    by , November 19th, 2011 at 02:44 PM (Random Nonsense)
    I got home maybe an hour ago, and sat down at the computer realizing I didn't get half my times and none of my splits. So this will be the lame version of my meet report without real times.

    The important bits in event order:
    - 50 free 27 mid, not good
    - 200 free 2:13 something, very good
    - 100 free 1:01.29 pretty poor
    - 100 IM something like 3 seconds faster than last year, so good

    This was a quick meet, my events were 4, 8, 12 and 15, so decently spaced, but the 50 probably started a little after 9 and we were probably done a little before 11. The videos are timestamped, so when I look at those later, I will have a better timeline.

    Analysis without knowing splits (should be interesting to reread after I have times)

    50 free: My head wasn't there. I was messing with my goggles before the race, didn't think about breathing strategy so actually breathed during a turn (an OH SH!T I need to turn and am in the middle of a breath). Didn't hit the turn well. Easily, I could have been 27 low by focusing on my race pre race.

    200 free: Prerace was awesome. 'What is Elaine swimming? The 200 IM right? No, the 200 free, we are in the next heat!' That actually worked out ok. Grabbed my goggles, got them wet, put them on and was behind the blocks about a 50 before starting. Unlike the 50, thinking about race strategy wasn't necessary, I think about it everytime I swim a 200 and most 300s and 150s as well. Apparently my start sucked (LW was videoing and it sucked consistently), but swam long, build, strong, sprint. Hit all my turns and dropped time from last year. I think I probably went out a little slower than I should have, and my splits will tell a better story of my race strategy.

    100 free: Kinda went blank on this swim and afterward I actually forgot I swam the race. Went a 1:01.29, which isn't good for me at this meet and the 100 is always toward the end of my events. I think I went out too slow and think my splits will reflect that. The historical order of events at this meet for me is 200 50 100, which probably leaves me a little more rested for the 100, but the real problem was probably taking the race out too slow.

    On a positive, I did beat Martina Moracova who was in the next lane (That Guy, please bedazzle that if you would). Yes yes, she was going for a 50 split and she probably beat me by 4 seconds at the 50, but who won the 100? I won.

    Funny aside: Martina called Bobby Patten old (or ancient or something like that) and Bobby called Martina a fossil. For a fossil, she looks pretty good in a swim suit.

    The 100 IM: This was the big event. J had just finished the 200 fly and was barely alive and I had no game plan to beat Josh. We were so tired at this point, there was no trash talking. All 3 of us ended up in the same heat, I was right next to Josh, and he kicked my a$$... for the 4th time that day. Eh, I dropped like 3 seconds and was only about a second behind him, so that was great. No idea what J went, he was a couple lanes over and had the 100 breast like 2 minutes after the 100 IM*.

    This was the first local meet where I have known a fair number of people. I knew several people well and several people in passing and it makes a HUGE difference. Going to a swim meet and not knowing anyone SUCKS.

    Some asides:
    - I think I broke my left big toe during a turn on the 50 or the 100.
    - Totally failed to look for couldbebetterfly Louise. Sorry I suck.
    - Took smartwater and gatorade, drank 40oz of water and 20oz of gatorade before leaving the meet. Have a headache, probably need to drink more water during the meet next time.
    - Thought I would try racing in a cap. Totally forgot to try this.
    - Warm up 1500 easy during the 1500s was the way to go. General warm up after the 1500 was a zoo.
    - chowmi waved to me underwater during a flipturn during warm up. chowmi is a goofball.
    - I really need to buy a meet chair
    - after the 50 I tightened my goggles to the point of cutting off the blood supply to my brain
    - 200ish cool down after events, no warm up. Not ideal but short timeline
    - Timeline was so short, there were no sPeedo breaks between events. Probably my first meet ever
    - also probably means I need to drink more water

    I will probably followup with a quantum physics analysis of my splits once I see them. Not having them is kinda peaceful right now but I will have to overanalyze them later.

    LW swam today, first meet after she stopped training in January of last year. She swam the 100 breast and was happy with the time and with competing again. So things look good on the shoulder front.

    * 50 breast, 200 fly, 100 IM, 100 breast back to back at a small meet. This is why husbands are supposed to handle their own meet entries. Especially when qbrain is "advising".

    Updated November 19th, 2011 at 02:52 PM by qbrain

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  5. Pre-meet workout

    by , November 18th, 2011 at 10:23 AM (Random Nonsense)
    We did a pre-meet workout... and then the regular workout. I blame Josh.

    Warm up
    - 400 swim
    - 300 kick w/fins
    - 300 swim
    Meet Swimmers set
    - 6x50s off the blocks work starts and turns
    -- then cool down, right? NO!
    Main Set
    - 3x200 smooth on 2:40 (low 2:20s)
    - 6x100 on 1:20 (10s)
    - 4x75 kick w/fins on 1:10
    - 6x50 free on 1:00 (31-32s)
    - 4x25 back on :30
    Cool Down
    - 200 ez

    Coach Dave told us after the starts we could change as much of the workout to suit us as we wanted. Josh decides we should just continue on with the workout as normal, and I played lemming.

    Josh and I agree to take the main set easy. Obviously our idea of easy is pretty skewed. We should have swam in separate lanes on different send offs at different ends of the pool.

    NFG must have had a bowl of Wheaties this morning. I looked over during warm up and she is doing backstroke at the same speed I am doing free. At that point, I wisely stopped paying attention to what she was doing. Ok, not really, I was slacking on the 200s until I noticed she was going faster than I was and picked up the pace. After that I gave up on easy and just kept up with Josh like a normal practice.

    I am thinking of dubbing New Fast Girl (NFG) ... Marge. I am sure she would be thrilled with this name. Since she refuses to be my facebook friend, I will protect her true identity and keep complaining about her kick.

    The swim meet this weekend should be fun. Josh and I are in the same events and I gave him my entry times which he adjusted for his entries, so we should get to race. Today I think this will be fun, tomorrow afternoon will probably be a different story.

    A little jocularity: I was chatting with K who was submitting entries for her husband J and K wanted to know what I wanted to race J in. Our events don't overlap at all and K was joking, but I suggested the 100IM and to make things fair, I suggested she enter him in the 200 fly, the event right before the 100IM. K, being a typical evil wife who lives to mental torture her husband like all wives, thought this was a GREAT idea. There will probably only be 1 heat of the 200 fly so J should have a good 10 minutes max before we race the 100IM.

    Really, it was the only chance I had. J is a breaststroker. A good one. I think I am still screwed. Luckily, no money is on this.

    Josh and I are in the same events with similar entry times. I will know if this was a good idea tomorrow afternoon.

    Events: 50, 100, 200 free; 100 IM
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  6. Qbreaks qbreaks everywhere

    by , November 16th, 2011 at 10:03 AM (Random Nonsense)
    So many qbreaks, I lost track of where I took them.

    Yesterday: LSD about 2500M

    Today: Team Practice SCY Solo (no Josh or NFG)

    Warm up
    - 200 swim
    - 300 25 right arm/25 left arm/50 swim x3
    Transition
    - I am pretty sure something goes here
    Main Set
    - 500 free on 6:30 (5:53)
    - 5x100 on 1:10 (made it)
    - 400 free on 5:00 (4:40ish)
    - 4x100 kick w/fins on 1:30
    - 300 free (sub 3:30)
    - 3x100 IM (no interval, just went when least likely to collide with lane mate)
    - def qbreak here. Discussed relay meet and maui channel swim with new guy Chris and coach Anna. Since chatting was involved, I call them Anna breaks.
    - 200 free on 2:20
    - 2x100 on 1:10
    - 100 ez w/ 30s rest
    - 100 fast (1:01)
    Cool down
    - 150 ez

    This was a lot of yardage for a team practice. With all the qbreaks it took 65 minutes. If Josh would have been here, we likely would have done 1:15 interval straight through, so it was nice to be able to attempt 1:10s, take some qbreaks, recruit for the relay meet and the maui channel swim.

    Good workout today, and freakin' difficult. I think starting the main set with 1:10s, I could have done recovery after that and it would have been difficult. The IMs were a work of art... abstract.
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  7. Decent aerobic

    by , November 14th, 2011 at 10:03 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 300 swim
    - 200 kick w/fins
    - 300 swim
    Main Set
    - 3x
    -- 300 free on 3:45 (10-11 pace)
    -- 3x100 on 1:15 (9s)
    Starts
    - 4x 25 ez, start from blocks, break out, ez remining 25
    Cool down
    - 100 free, 100 back, 100 free ez

    I played it pretty safe on this set and as usual, should have pushed a little harder. The repeated 300,3x100 format was nice.

    Josh picked up the pace on the 3rd set of 100s and I wondered how he was going to keep up that pace for 900 yards... I thought there were 4 repetitions. He had no problem keeping up the increased pace for 3x100.

    What would have been the benefit to another round? My energy would have been better spent doing the initial 3 rounds faster instead of adding more yardage IMO for my events. Yes, that conflicts with the 30x100 goal, but the 30x100 goal is more about having a goal during what is pretty much off season for me.

    Asked NFG if she had heard about the meet. No, so she probably won't be going.

    It will be a good little group at the meet with Josh, LW, a couple friends from HS swimming and myself.

    If everyone plus NFG goes to the Christmas relay meet, we would have some nice diversity for mixed relays. Last year we had exactly 4 guys, the year before we had around 16 people, so who knows.
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  8. Weekend workouts

    by , November 13th, 2011 at 01:29 PM (Random Nonsense)
    Both short.

    Saturday Lifetime SCM Solo

    Warm up
    - 600 free
    - 200 kick
    - 200 back
    Main Set
    - 8x100 IM on 2:00
    Cool Down
    - 200 ez

    Sunday Lifetime SCM Solo

    Warm up
    - 600 ez free
    - 200 ez back
    - 300 ez free
    - 100 ez back
    - 4x100 descend without looking at the clock
    Main Set
    - 200 free AFAP 2:16+ (2:15+ best time)
    - q-break about 500 ez mixed back/free
    - 100 free AFAP 1:04 (1:00 mid best time)
    Cool down
    - 300ish ez back/free

    Saturday there was a pseudo plan to swim a second time in the afternoon, but allergies knocked me out and I tried to nap in the afternoon instead.

    Sunday (today), my plan was to swim a meet warm up (thus all the ez since swimming fast during warmup is unrealistic) followed by AFAP 200, 100 and 50 free and maybe a 100 IM. The problem was there was a Try Tri class starting a hour after we walked in and they decided to block off the lanes 10 minutes earlier than planned. The timing worked out that when I should have been starting the fast 50, it made sense to get out.

    Today was informative. A 1500 easy will work as warm up and I am well prepared for the 200. I have a tough time sprinting without going off the block, so the fast 50 (and the 100 really) wasn't going to tell me much.
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  9. 11 11 11 = 63

    by , November 11th, 2011 at 09:36 AM (Random Nonsense)
    I knew the workout would be kinda nutty today, but I wasn't expecting boring.

    Warm up
    - 11x50 swim (did 550 straight)
    - 11x25 kick + 1x25 ez
    - 11x50 swim (did 550 straight)
    Transition
    - 4x25 11 strokes
    Main Set
    - 11x100 on 1:15 constant pace (8,10,10,10,9,9,10,9,9,9,8)
    - 11x50 odd back, even free on 50 (32ish on the free*)
    Cool down
    - 100 Freedom

    * When I woke up and realized I cruised the first 2 for no reason and needed to pick up the pace.

    I asked Josh if he wanted to do 1:11 on the 100s. He declined. Probably a good thing.

    I should have pushed the 100s harder since there wasn't much to the rest of the workout, but that set was decent for me.
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  10. Quick practice

    by , November 10th, 2011 at 11:27 AM (Random Nonsense)
    Had about 40 minutes for this

    Lifetime SCM Solo

    Warm up
    - 500 free
    - 200 kick
    - 200 back
    Transition
    - 5x50 on :50 descend 1-4 to 35, 5 ez
    Main Set
    4x
    -- 2x100 on 1:15 ((13,15),(13,15),(12,14),(11,13))
    -- 50 q-break on 1:30
    Cool down
    - 100 ez kick
    - 100 ez swim

    Today was a better workout although short. Taking pwb's advice, I drank two glasses of wine last night to ramp up my tolerance.
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  11. 1k for time

    by , November 9th, 2011 at 01:22 PM (Random Nonsense)
    This was not a very good workout for me.

    Team practice SCY, swam with Josh

    Warm up
    - 200 swim
    - 200 kick
    - 200 swim
    Transition
    - 200 swim/catchup/fist/swim
    Main Set
    - 1000 for time (11:44)
    -- 17 seconds faster than last time
    -- 17 seconds slower than Josh
    -- not even 1:10 pace
    Main Set 2
    - 4x150 on 2:15 descend (1:45 on the last one)
    - q-break
    - 4x150 on 2:00 descend
    Cool down
    - 300 ez

    I drank 3 glasses of wine last night. It seemed like a good idea at the time, but it also seems to have negatively impacted my swimming this morning.

    Not being under 1:10 pace the entire workout isn't really acceptable. Not breaking 11:40 was very disappointing.
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  12. Catching up a little

    by , November 7th, 2011 at 05:08 PM (Random Nonsense)
    I have been busy with limited internet for a few days.

    Thursday SCM Solo
    Main Set
    - 5x200 on 2:40 (made it)
    - 2x100 on 1:15 (1:12, 1:15)
    - 50 q-break
    - 2x100 on 1:15 (1:12, 1:15)

    Saturday
    - short open water swim (maybe 1k max) in board shorts

    Monday (today!) Team Practice SCY
    Swam with New Fast Girl (NFG) much to her dismay

    Warm up
    - 300 swim
    - 4x75 drill/swim/drill
    - 300 swim
    Transition (repeated twice)
    - 4x25 UW work on streamline, breath as much as needed
    - 5x50 kick on 50 w/fins (no fins for NFG)
    Main Set
    - 4x75 on 1:00 (50-52)
    - 4x175 on 2:20 (~2:02s)
    - 4x75 on 1:00 (50s)
    - 8x25 on 30 fast/qbreak (14,14,14,13)
    Cool down
    - 200 ez

    NFG had no trouble with the 50s on 50 kick (she picked that interval). I could probably make the first one.

    I think a couple of guys about my age (we are all about 35 now, so I don't know which age group they land) are entering the 100IM at the end of a very short meet, when we should all be toast. Should be fun. One is Josh who I usually share a lane with, and I think we are entering the exact same lineup: 50, 100, 200 free and 100IM. No one has entered yet
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  13. Hello 1:15 and a late Halloween costume

    by , November 2nd, 2011 at 11:13 AM (Random Nonsense)
    I mentioned to Josh that I wanted to be doing 1:10s in December (I neglected to mention the 30 times part) and he as onboard making me question my choice of training partners. Anyway, it is November, so 1:15 seems like a good interval to use most of the time.

    Warm up
    - 200 swim
    - 4x150 swim/drill/swim
    - 200 kick w/fins
    Main Set
    -- straight through
    - 200 free on 2:30
    - 4x100 on 1:15
    - 200 kick w/fins (3:15 I think counting equipment change)
    - 3x100 on 1:15
    - 200 free on 2:30
    - 3x100 on 1:15
    -- 45s rest
    - 4x50 sprint on :50 (31s)
    -- 1:30 rest equipment change
    - 4x50 sprint w/fins on :50 (28s)
    Cool down
    - 200 ez

    I didn't have too much trouble with the 1:15s, but was coming in around 1:09/10 the entire set. Josh crushed the first 3x100 and second 200 then dropped back to 1:09s. I need to push toward 1:05-07 on a set like this before moving down to 1:10.

    I skipped practice Monday, so I wore my strawberry shortcake outfit to practice today. Not as many comments as I would have expected, but I am usually one of the first people in the pool. The guy in the next lane over did ask WTH I was wearing.
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  14. 3km in 45 minutes

    by , November 1st, 2011 at 11:50 AM (Random Nonsense)
    From the time I jumped in to the time I needed to be back out was 45 minutes to the second.

    Lifetime Solo SCM

    Warm up
    - 500 free on 7:30
    Main Set
    - 5x100 on 1:30 make it
    - 5x100 on 1:30 hold 1:20 (exact)
    - 5x100 on 1:30 hold 1:15 (17,16,15,15,15)
    - 5x100 on 1:30 hold 1:20 (15,16,sub 20s)
    Cool down
    - 5x100 on 1:30 ascend (22-26)

    Hitting 1:20 exactly 5x was kinda funny as I was not getting much rest earlier and was worried about making the first one. Finding 15s was difficult and after being sick, staying there was difficult too.

    Very much aerobic, finding my stroke again after being out of the water so much.
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  15. On illness and rest

    by , October 28th, 2011 at 03:32 PM (Random Nonsense)
    The workout is at the end, if that is what excites you about my blog posts.

    Illness: I caught a cold Saturday and decided treat it as much as possible. Saturday included no exercise, a nap, 3 doses of mucinex, lots of benedryl, ibuprofen and a constant stream of fluids. Other than the nap, I continued this routine for 4 days, started feeling better and cut back on the doses. The symptoms remained mild the entire time, I could breath through the night and slept well every night except the first night.

    Normally, a cold would turn into a horrible sinus infection, and I wouldn't be able to breath for at least a week. This time I am keeping better records of what I did and how long I have been sick to manage future expectations and repeat was seemed to work well.

    The mild symptoms early on were really surprising. Last year I had 3 really bad sinus infections in 4 months, then since January I have not been sick. One change I made in January was to start taking a garlic supplement daily. I have no idea if this prevented the typical sinus infection from taking hold, or if it was something else, I will continue with it. The winter season will be the telling season.

    Garlic supplements are advertised to help with something else, no idea what, nor do I care. I read a study about garlic's effect on bacterial infection, so I thought I would give it a shot. It is cheap, no side effects, no calories, so worth case I am throwing some money way.

    Rest: Thursday morning when I was coerced out of the bed to go do a solo swim last week, I knew I was putting myself at risk to get sick. Last week I had a great run of making swim practices and a poor run staying well rested (correlation?). If I don't swim in the morning, I can get almost 2 hour more sleep.

    When I am training hard, I think my sleep requirements increase from sub 8 hours to 9 hours.

    I am at the point in a cold where I feel fine, I am just waiting for the last of the gunk to get out of my lungs/nose. No running nose, no chronic cough, good enough to swim.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 back
    - 300 kick w/fins
    - 300 back
    - 300 swim
    Main Set
    - 6x50 on :40
    - 3x100 on 1:20
    - 300 on 4:00
    - 300 kick w/ fins
    - 300 on 4:00
    - 3x100 on 1:20
    - 6x50 on :40
    Cool down
    - 200 ez

    Josh crushed me on the main set. NFG can kick. During warm up she was kicking and keeping up with my back. During the kick with fins, she kicked a 250 without fins and beat the 300s with fins.

    Morning humor? This was immediately after practice.
    NFG to me: Do you compete in Tris?
    me: No, sorry. <pause> About half the team does tho.
    NFG: Yeah, I can tell.
    I bust out laughing.

    I don't know if she meant she could tell because so many people show up with wet suits and tri suits or because so many swimmers swim like triathletes. The latter thought is what I was laughing about.

    I pointed out to Josh he crushed me today, and he mentioned he was just trying to stay on track to do 1:10s in Dec.
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  16. I M doing IM, M I not?

    by , October 21st, 2011 at 11:18 AM (Random Nonsense)
    I don't remember the details of this workout, it went something like this.

    Warm up
    - 300 swim
    - 200 kick
    - 4x50 drill/swim
    - 300 swim
    Transition
    - 200 IM
    Main Sets
    - 8x75 odds IM sans free, evens free
    - 150 kick
    - 8x75 free
    - 150 kick
    - 6x75 middle 25 free, IM order sans free
    - 100 kick
    - 4x75 free (46,46,45,44)
    - 100 kick
    Cool down
    - 200 ez

    The 75s were on 10s rest except the 4x75 which were on something like 1:30 (coach said go and timed). I know some people find 10s rest a challenge mentally, but it really isn't that difficult. The 6x75 IM order we did on 3rd person finish to prevent fly collisions which was closer to 15s rest.

    Apparently there was a baseball game last night so practice was only about 20 people and we did this workout together with 3 or 4 people per lane in 5 or 6 lanes. The speed differentials were solved by the faster lanes doing extra reps early in the workout and extra distance later in the workout everyone syncing up after each kick set. Normally during the group send off practices, lanes are stacked fastest swimmers to slowest and the fast swimmers get a ton of rest, the slower swimmers get less, but it allows for racing. Today was nice, I have plenty of other opportunities to race Josh.

    I like IM work but it is really just aerobic work for me which is like my 4th aerobic workout this week.

    Since today was IM and we were circle swimming, I got to compare my stroke speed to Josh (he led IM sets). I have a better breast stroke pull out but everything else he has the advantage.

    Drafting on the free parts of the IM sets was great but during fly it sucked.
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  17. Aerobic workout

    by , October 20th, 2011 at 10:19 AM (Random Nonsense)
    A nice boring workout that Geek will understand.

    Lifetime Solo SCM

    Warm up
    - 500 free
    Main Set
    - 5x100 on 1:40
    - 5x100 on 1:35
    - 5x100 on 1:30
    - 5x100 on 1:25
    - 5x100 on 1:20
    Cool Down
    - 100 ez

    Is that any more valuable than a 1000 warm up and 10x100 on 1:20?
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  18. Pretty sure this was a sprint workout

    by , October 19th, 2011 at 10:00 AM (Random Nonsense)
    but if you did all the ez's hard and eliminated all the rest, it might be a distance workout.

    Warm up
    - 200 swim
    - 100 kick
    - 200 swim
    Main Set
    - 4x100 ez/fast by 50 on 1:30
    - 300 ez swim focus on EVF
    - 4x100 stroke/free by 50 on 1:30
    - 300 ez swim focus on EVF
    - 4x100 fast/ez by 50 on 1:30
    - 300 ez swim focus on EVF
    - 4x100 fast on 1:30 descend (:06,:04,:03,:01)
    - 300 ez swim focus on EVF
    Cool Down
    - 200 ez

    I kept this in mind today: "In practice swimmers go too fast when they should be going slow and swimmers go too slow
    when they should be going fast." -Rich Abrahams

    Updated October 19th, 2011 at 11:11 AM by qbrain

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  19. Surrounded by fast people

    by , October 17th, 2011 at 09:47 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 2x150 swim/kick/swim
    - ???
    - 4x50 drill swim
    Transition
    - 200 build
    Main Sets
    - 8x150 on 2:00 (1:44 -> 1:38) descend 1-4,5-8, minute rest between
    - 100 kick w/fins ez
    - 6x50 on :50 w/fins (28s)
    - 100 kick w/fins ez
    - 4x50 on :45 w/fins (27s)
    - 100 kick w/fins ez
    - 2x50 on :40 w/fins (26s)
    - 100 kick w/fins ez
    Cool Down
    - 200

    I am forgetting about 100 yards probably in warm up.

    Josh and I usually get in at the same time. NFG* has yet to get in as early as we do, but today she joined us before we started the main set at the insistence of Coach Dave. She got a whole 100 warm up before starting the main set and she was technically on time.

    Josh decided to throw down from the very beginning. We left on a random time for the 200 build transition, and it was built to all out Would have liked to know what the time was. There were some close races, but Josh if won, it was by out touching me.

    NFG didn't have fins and didn't really need fins. She was passing me on the ez kicks and holding 35s on the 50s. If she starts training with Josh and I regularly, that would add a painful new component to our training. Don't get beat by the girl early in the set and don't blow up before the end of the set.

    Yesterday I was informed of the first person on our relay to book flights to Maui for the Maui Channel swim! This was someone who I thought was just "interested". Apparently his wife was willing to sign him up for a channel swim if that's what it took for her to get a Maui vacation.

    NFG: New Fast Girl
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  20. A 5k for real

    by , October 16th, 2011 at 06:30 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm up
    - 4x ( 200 free, 50 back)
    Main Sets
    - 4x100 build on 1:30
    - 4x ( 200 free build on 3:00, 4x 50 ez/fast by 25 on :50 )
    - 4x ( 100 IM on 2:00, 4x50 back on 1:00 )
    - 4x ( 25 kick, 4x25 fast/ez by 25 all with fins on :30 )
    - 4x 50 kick w/ fins on :40
    Cool down
    - 4x 25 ez

    There was a break between each of the main sets of about a minute trying to figure out what exactly was the be done.

    After the 200 set, I kicked it into survival aerobic mode. The fins set was fun and I determined that I get more out of fast/ez than ez/fast.

    The entertainment for the morning was while I was swimming laps, LW was getting hit on while she was on deck doing some of her PT exercises.

    Updated October 16th, 2011 at 08:16 PM by qbrain

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