View RSS Feed

Uncategorized

Entries with no category

  1. 9/10/14

    Weights in the am before work. Still going light and high reps.

    Backstroke work with team tonight.

    500 mix up
    4 x through kick on bk w/fins
    -74 @ 1:45 EZ/recovery
    -100 @ 1:45 85-90%
    -125 @ 1:45 all out

    50 EZ swim

    8 x 50 backstroke drills (coaches choice)

    2 x 100 @ 1:40 FR/BK by 25
    -focus on body position on BK
    2 x 200 @ 3:05 FR/BK by 50
    -focus on fast turns on BK
    300 @ 4:35 FR/BK by 75
    -build BK 75's
    400 @ 5:40 FR/BK by 100
    -90% on the BK
    5 x 50 free @ 50
    -just hold 500 pace

    100 warm down

    3800
    Categories
    Uncategorized
  2. 9-3-14

    Weights and P90 abs before work.

    This evening at the pool we had two options. I chose to swim the sprint group for a change.

    500 mix up
    400 swim/kick by 100
    -went free on the first 200 and BR on the second
    500 pull breath 3/5 by 100

    16 x 25 @ 40 (1 sprint/1 EZ)
    -went four of each stroke
    8 x 125 @ 2:30 (25 sprint/100 moderate)
    -went 2 of each stroke but 100 was all free
    50 double arm backstroke
    8 x 75 pull @ 1:15 strong
    8 x 25 @ 60 sprint
    -went 2 of each stroke

    100 w/d

    3750

    Not too bad tonight. Plenty of rest so we could really push the sprint stuff. Kinda fun for a change
    Categories
    Uncategorized
  3. Labor Day w/e

    Sat. No practice because of a HS swim meet at our pool. Decided to try lifting again. Went very light and easy since it has been a LONG time since I have been in the weight room. Those weights are heavier than I remember.

    Roughly 40 min of weights followed by 12 min of P90 abs and a little bit of stretching

    Sun. P90 core (my favorite one to out of that series)

    Mon. Quick solo swim
    400 mix up
    800 negative split
    Masters min
    2 x 400 @ 6:30
    --num. 1 faster than first split of the 800
    --num. 2 faster than second split of the 800
    Masters min
    8 x 100 @ 1:30
    descend 1-4, 5-8
    100 float and of to work, yes work (what I am suppose to be doing right now)
    Categories
    Uncategorized
  4. Friday 8/22/14

    I am packed and ready to hit the road in the morning to head down to Mt Pleasant. This will be a SCY meet outdoors. Just got a quick little swim to loosen up a bit.

    500 free
    200 IM drill
    4 x 50 @ 60
    -just held 200 pace
    200 kick/swim by 25
    A few back to breast turns

    hot tub and long shower before work

    Sat -> 100 IM, 200, 4IM
    Sun -> 200 BK, 200 IM, 200 BR
    Categories
    Uncategorized
  5. 8/16/14

    300 swim
    100 IM kick
    100 IM drill
    100 IM swim DPS
    4 x 50 build

    16 x 25 kick @ 35
    -fast/tombstone/fly on back/flutter

    4 x 75 r/10
    -done as scull/kick/swim strong

    4 x thru
    100 negative split @ 1:50
    -went odds bk, evens BR
    3 x 50 free @ 50 descend

    4 x 75 w/agility paddles fast @ 1:15
    -went odds bk, evens free

    4 x 125 IM @ 2:15
    -rotate the 50 and push that part

    4 x 25 sprint on coaches whistle
    -went IM order

    3400 and I needed to head in to work

    Next weekend I will head down to Mount Pleasant (Charleston) for a meet. I haven't raced in quite awhile for various reason. Since my last meet, I have made some improvements on all four of my strokes. The plan is to see if I can put it all together in a meet. Sat I will have the 100IM, 200 and 4IM. Sun I will have the 2BK, 2IM and the 2BR. The 100IM and 2BR are not my best events but I will give it shot.
    Categories
    Uncategorized
  6. 8/13/14

    Only six of us today. Perfect time for drill day

    500 mix up

    ~ 40 min of backstroke drills and swims
    -- mostly body position and catch drills

    4 x through
    100 swim @ 1:30 moderate
    2 x 75 pull @ 1:15 (1 EZ/ 1 fast)
    3 x 50 kick @ 1:20 descend to fast
    4 x 25 sprint @ 40
    --went backstroke on round three

    100 EZ

    2600 + drills

    gotta love drill day!
    Categories
    Uncategorized
  7. 8/11/14

    Glad to have the full training group and our coach back from Worlds. Kind of a mixed bag of stuff to kick off the week.

    200 swim
    100 IM kick on back
    100 IM drill
    100 IM swim
    8 x 25
    -odds free build
    -evens stroke build

    2 x's through
    4 x 100 pull @ 1:30 descend
    200 swim fast @ 3:00

    8 x 25 @ 40
    -3 strokes hard cruise the rest
    --went IM order

    2 x's through
    200 IM fast @ 3:15
    100 IM EZ @ 2:00

    8 x 25 @ 40
    -odds free fist drill
    -evens back soldier drill

    4 x 150 r/20 done as 50 Kick/50 pull/50 swim
    went IM order

    50 EZ and out to pick up our oldest

    3550
    Categories
    Uncategorized
  8. 7/23/14

    Small showing tonight. Must have missed the memo on where the social gathering was....again. I did get my own lane tonight for this quick one.

    200 free
    200 IM drill
    100 scull

    6 x 150 w/fins r/15 done as
    -50 kick, 50 drill, 50 build to sprint
    -went FR,FLY,FR,BK,FR ditched fins and BR
    200 kick w/fins pop up to catch a quick breath and back down
    -working on holding streamline position
    10 x 25 kick @ 30 sprint
    50 EZ

    3 x 200 pull @ 3:00
    #1 moderate
    #2 rest 5 at 100 and negative split
    #3 faster than number 2

    6 x 75 @ 1:30 moderate/sprint/moderate by 25
    -went fly/back/breast x 2
    50 EZ

    6 x 100 @ 1:45 middle 50 hard, 25's cruise
    #1 25 free/50 fly/25 free
    #2 25 free/50 back/25 free
    #3 25 free/50 breast/25 free
    #4 25 fly/50 free/25 back
    #5 25 back/50 free/25 breast
    #6 25 breast/50 free/25 fly

    200 w/d

    3850
    Categories
    Uncategorized
  9. Tuesday 7/22/14

    Just a quick solo swim before work. I needed a little stretch out swim after last nights beat down.

    400 swim
    100 kick
    400 w/buoy and snorkel
    100 kick

    800 free descend by 200

    4 x 50 @ 60
    -25 back, 25 breast

    2000 and off to work
    Categories
    Uncategorized
  10. Monday 7/21/14

    Five lines that kicked my butt. This is probably the most yards I have ever put in as a masters swimmer. Fast swims with some recovery swims to concentrate on good form while tired. We had a couple minutes rest between each line to regroup.

    500 mix up

    6 x 200 @ 4:00 done as
    -50 fly, 50 back all sprint + 100 BR easy

    6 x 250 @ 4:20 done as
    -100 bk, 50 BR all sprint + 100 free easy

    6 x 300 @ 5:00 done as
    -100 BR, 100 free all sprint + 100 kick w/fins sprint)
    ---stop long enough to throw on the fins

    100 w/d is all I had time for

    5100

    Loved this one even though I found it hard to keep perfect form on the easy swims. I'll sleep well tonight
    Categories
    Uncategorized
  11. 7/12/14

    I guess I'lll try this blogging thing again. Quite a bit of rest on this one but it was painful. The pain didn't really set in until about half way through the main set while climbing out for sprint 25's.

    400 free
    200 IM kick/drill
    100 IM swim
    200 kick w/fins
    -25 on right side
    -25 on left side

    200's on 3:30
    25's on 40, odds from the blocks

    200 free build within each 50
    4 x 25 sprint
    200 free neg split
    4 x 25 sprint
    200 build
    4 x 25 sprint
    100 scull

    5 x 100 pull @ 1:40 breathe 3/5/7/9 by 25
    -cruise this and stretch out

    200's on 3:45
    25's on 40, odds from blocks

    200 back build within each 50
    4 x 25 sprint
    200 breast neg split
    4 x 25 sprint
    200 IM build
    4 x 25 sprint IM order
    100 scull

    200 w/d

    3800 scy

    Climbing out took its toll on me a little. With the extra rest came expected speed. I'm quite happy with today's results.
    Categories
    Uncategorized
  12. Wed 4/2/14

    Had a late work appointment so I missed part of practice. They had added some chemicals to the pool and all of the fumes where on top of the water making it tough to breathe on the fast stuff. Thanks! #swimmerproblems.

    Hopped in late for this....
    900 kick with fins done as
    -50 on side
    -50 BK blast
    -50 dolphin on back
    -50 BK blast
    -50 on side
    -50 back cruise

    100 swim

    4 x 200 pull @ base descend

    100 swim

    4 x through
    200 non free cruise
    r/30
    4 x 50 free sprint @ 45
    r/60

    Hot tub warm down

    In and out.
    Categories
    Uncategorized
  13. Monday 3/31/14

    4 x 200 r/15ish done as
    --50 3R/3L
    --150 breathe on unnatural side

    14 x broken 150's
    1. 50 @ 1:00 100 @ 2:00
    2. 50 @ 1:05 100 @ 1:55
    3. 50 @ 1:10 100 @ 1:50
    4. 50 @ 1:15 100 @ 1:45
    5. 50 @ 1:20 100 @ 1:40
    6. 50 @ 1:25 100 @ 1:35
    7. 50 @ 1:30 100 @ 1:30
    Then go back back down.

    100 EZ

    5 x 100 BK @ 2:00 negative split

    100 EZ

    3600

    The main set was a good one for me to work on swimming with a constant kick. I would like to try that set while doing some stroke work. My right leg started cramping at number 12 which I rarely have problems. Guess it was adding a stronger kick.

    Even with the generous interval on the backstroke set, I didn't have much left to have some impressive swims. Consistent but not sprint speed. Next time.
    Categories
    Uncategorized
  14. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float

    3900
    Categories
    Uncategorized
  15. Sat 3/8/14

    Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.

    200 swim
    6 x 100 (25 k on bk, 50 swim, 25 kick on side)
    6 x 25 sprint kick
    6 x 50 w/overkick and descend stroke count

    6 x 50 bk/br by 25 focus on turns
    4 x 75 (50bk, 25br)
    2 x 100 (25 fly, 50 bk, 25 br)
    100 IM

    The set I cant remember...then

    400 broken for 15 at the 200 negative split
    300 broken for 10 at the 150 negative split
    200 broken for 5 at each 50 descend
    100 off the blocks followed by 60 sec of verticle kicking

    Quick 100 w/d

    Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
    The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
    Categories
    Uncategorized
  16. March 5th

    Short fast stuff tonight. The team had a social event scheduled after practice so we got out a little early. I decided to skip the social but did offer bail money should they have too much fun.

    400 mix up
    4 x (4 x 25 + 50) kick w/fins @30/60
    --25's sprint, 50's cruise
    Pull 3 x through @ 90%
    2 x 25 @ 25
    50 @ 50
    100 @ 1:30
    50 @ 50
    2 x 25 @ 25

    50 ez

    4 x 50 free descend w/overkick @ 1:15

    6 x through
    75 build r/10 went 75 bk, 75 br, fly,bk,br repeat
    50 free sprint r/15
    50 ez r/10
    Repeat

    4 x 50 sprint @ 1:15 went IM order

    100 w/d

    3500

    Not too bad tonight. Felt pretty good and tried to hang with the sprinters on the team.
    A teammate of mine filmed my fly with his gopro. That thing is awesome (the gopro not my fly). I've got more work to do than I thought.
    Categories
    Uncategorized
  17. Quick solo backstroke work

    Short with low intensity before heading to work.

    500 done as
    -100 free
    -24 back
    6 x 50 back @ 60
    -work walls and under H2O kick
    6 x 50 back @ 60
    -25 fast kick
    -25 EZ swim
    4 x 125 IM @ r/15
    -extra 25 of back
    8 x 50 @ 60
    -25 fast swim
    -25 EZ swim
    200 cruise

    2200

    Just a nice little recovery/backstroke swim.
    Categories
    Uncategorized
  18. Monday all day long

    Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.

    500 mix up
    4 x 100 @ 1:30 descend
    4 x 50 kick @ 1:15 just to loosen up the legs

    2 times through
    250 strong @ 4:00
    6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
    4 x 50 @ 55 hold 200 pace

    Drill set
    8 x 100 IM @ 2:00
    -Rotate 25 drill through each 100
    -Perfect form and work turns

    200 w/d

    4200

    My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
    Categories
    Uncategorized
  19. Sat 3/1/14

    It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back.

    500 mix up
    200 swim
    200 pull
    100 kick

    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    100 @ 2:00 (50 back, 50 free)
    3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat)
    3 x 200 swim @ base + 15 (150 free, 50 non free fast)
    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    200 w/d

    3600

    I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.
    Categories
    Uncategorized
  20. Sat 2/1/14

    Odd week here in North Myrtle Beach with the ice and snow. The town basically shut down for a couple of days. The city did a good job with the salt, sand and brine. We had a little over an inch of ice at our house that stayed for a couple of days.

    Back to the routine. Quick one today.

    500 mix up
    10 x 50 on coaches whistle
    -- A mix of kick, drill, fast, and stroke
    100 swim

    Choice set of broken 3 x (4 x150's)
    -- Went free, back, breast by round
    Round 1
    50 fast r/5
    50 perfect form r/5
    50 fast r/20

    Round 2
    25 perfect form r/5
    50 @ 200 pace r/5
    25 sprint r/5
    50 perfect form r/20

    Round 3
    25 perfect form r/5
    75 fast r/5
    25 perfect form r/5
    25 sprint r/20

    4 x through , IM order @ coaches whistle
    3 x 25 kick ~ 40
    50 drill ~ 60
    75 swim ~ 1:20

    100 cruise and out

    3600

    We are doing the polar plunge this afternoon for the SC Special Olympics. This could be interesting. I have teased our oldest daughter by asking her which one of my bright drag suits or briefs I should wear. "Daddy, PLEASE wear some board shorts!" Hahaha.
    Categories
    Uncategorized
Page 1 of 11 12345 ... LastLast