View RSS Feed

Uncategorized

Entries with no category

  1. Monday Evening 4-11-11

    Not very many people came to practice tonight. There must be something good going on around town that I didn't get the memo.

    Had a great practice tonight and actually felt longer then I usually do. Maybe I am catching on to something. I guess if you listen to your coach you may even improve.

    We had a very short warm up so I used the first little bit of the main set to keep warming up a little.

    300 choice (snorkel and bouy for me)

    3 x 125 @ 1:35
    rest 30
    1 x 125 @ 1:30
    rest 35
    2 x 100 @ 1:30
    rest 35
    3 x 100 @ 1:25
    rest 40
    3 x 100 @ 1:20
    rest 45
    3 x 100 @ 1:15
    rest 50
    3 x 100 @ 1:10
    100 EZ

    Put some fins on for some fly kick

    2 x 125 @ 2:00 cruise
    25 shooter @ 1:00 fast
    1 x 150 @ 2:00 fast
    2 x 100 @ 1:30 cruise
    1 x 125 @ 1:30 fast
    25 shooter @ 1:00 fast
    3 x 75 @ 1:00 moderate
    1 x 100 swim EZ

    2 x 250 pull w/snorkel @ 3:30 cruise

    3900

    I did really well on the 100's until the 1:10 interval came around. I ended up just giving it all I had and taking 3-4 seconds rest since I couldn't make it.

    My quads really felt it during the rather long kick set. They didn't cramp up but they really hurt in the end.
    Categories
    Uncategorized
  2. Sat. Team practice

    This morning was just one of those quiet morning practices. I think everyone was thinking about getting home to enjoy the nice weather we finally have here on the coast.

    I think we all just kind of swam through practice. Not too slow but definitely not very many high quality swims.

    Coach had a great workout though. I am trying to learn how to bilateral breathe so I worked on that as much as I could .

    600 (200 swim/100 kick)
    8 x 50 (odds kick/swim , evens drill/swim)

    2 x the following

    4 x 100 @ 1:30 hold a good pace
    400 pull negative split w/30

    8 x 50 @ 60 (IM order/free)

    4 x 100 IM @ 1:50

    400 pull negative split

    8 x 50 @ 55 ( descend stroke count 1-4)

    200 w/d

    4400

    The intervals were not difficult I just was not all there today. Nothing very impressive but I'll take it and move on.

    Time to get some chores done and then get outside to enjoy some sunshine this weekend.
    Categories
    Uncategorized
  3. Pace change

    We worked on more pacing tonight. Started out with a nice long warm up followed by a rather long main set.

    My lane mate tonight is definitely the distance diva of the entire team. I knew I wouldn't be able to hang with her for very long so I just swam practice like I was by myself.

    4 x 100 choice w/15
    8 x 25 @ 45 choice drill
    4 x 100 pull w/20
    2 x 200 kick w/20
    4 x 25 @ 45 swim @ 90% effort

    The following was concentrating on switching between 90% effort and about 80%.

    6 x 400 w/30
    #1 last 100 90%
    #2 third 100 and last 50 90%
    #3 second 100 and last 50 90%
    #4 first 100 and last 50 90%
    #5 first and last 100 90%
    #6 alternate effort by 50

    200 EZ

    4100

    The first three felt fast, long, and smooth. Number four got sloppy quickly. Number five was awful and I was not having fun any more. The last one I was able to pull it all back together. I think I was really looking forward to the warm down followed by a nice long hot shower.

    I probably should to some serious stretching tonight but my chair feels so good.

    Looking forward to some basketball in the next couple of weeks. Lets what the Spartans can do now that it is show time.
    Categories
    Uncategorized
  4. Technique Monday

    I absolutely love to do these kind of workouts every now and then. Lots of rest, don't worry about how fast you are going. Just concentrate on what you are doing.

    Since today was a typical Monday I was especially grateful for not having a killer workout.

    600 Choice

    4 x 50 25 fly/25 dolphin kick on back
    4 x 50 25 fly/25 back

    2 x through the following
    100 IM kick
    100 IM drill
    100 IM build

    4 x 50 25 back/25 back kick
    4 x 50 25 back/25 breast

    2 x through the following
    100 IM kick
    100 IM drill
    100 IM build

    4 x 50 25 breast/25 breast kick
    4 x 50 25 breast/25 free

    300 w/d

    3300


    I could bet my pay check that practice on Wed. will not be easy since coach threw us a bone tonight.

    BTW , what the heck is this?

    Now that I clicked on it I now know that it is a "bighug".
    Categories
    Uncategorized
  5. Morning wake up

    Worked on some more pacing today. I really need it. Felt good through most of it I just didn't swim quite as well as I felt. That's alright, I'll take what I can get.

    10 Min. mix up w/u
    4 x 50 free drill (coaches choice)

    2 x 500 w/10
    Hold 1:15's for me. Did good on the first one, second one got sloppy.

    50 EZ

    Broken 500
    (3 x 100 w/10, 4 x 50 w/10)

    50 EZ

    6 x 50
    Drill to flag, hit turn hard and sprint 25 AFAP.

    50 EZ

    4 x 225
    (150 free, 50 stroke , 25 stroke sprint)

    6 x 75 w/20
    (25 drill, 25 build, 25 sprint with 10 push ups after each 75)

    300 w/d

    4500

    We were running out of time so we took a vote and skipped the 4 x 225. So actually we only went 3600. I may have cast my vote for the wrong item. The push ups after the sprints were not very fun.
    Categories
    Uncategorized
  6. STROKE NIGHT

    I was glad to be able to mix in some stroke swims after all the free we did on Monday. Not too much fast swimming tonight. Mostly working on some technique with a few fast sprints mixed in.

    10 min. choice w/u
    200 dolphin kick on back

    3 x the following
    200 stroke moderate @ 4:00
    2 x 100 stroke build @ 1:50
    2 x 50 sprint @ 1:30

    Went back on rounds one and three, breast on round two.

    8 x 75 pull cruise
    1 - 2 fly @ 1:20
    3 - 4 back @ 1:20
    5 - 8 free @ 1:05

    16 x 25
    1 - 8 stroke build @ 35
    9 - 12 stroke sprint @ 40
    13 - 16 free DPS @ 30

    Went odds back and evens breast.

    300 w/d

    3700

    Backstroke felt very smooth tonight. My breaststroke kick was not very powerful but my turns were nice and long.
    Categories
    Uncategorized
  7. 500s w/toys

    We don't use toys that often during team practice. I was surprised to see the workout tonight. The focus of the main set was to hold a fast pace with the use of various toys. I had fun with this and felt strong on the final set of sprints.

    I tried lifting some weights this morning. High reps. with some light weight just to ease into it. I haven't lifted in about a year. I got hooked on P90 but needed a change. So I took my favorite P90 workouts and have tried to add in some weights also. We will see how long this lasts or how long it takes for the wife to say that she never sees me anymore.

    200 SWIM
    200 IM DRILL
    200 DOLPHIN KICK ON BACK

    6 X 500 REST 60
    1. STROKE CHOICE
    2. SWIM (HOLD RACE PACE PLUS 5)
    3. PULL (HOLD RACE PACE)
    4. ASCEND BY 100 W/FINS & PADDLES
    5. DESCEND BY 100 W/FINS & PADDLES
    6. EZ (25 SWIM/ 25 KICK/ 50 BUOY)

    5 X 100 @ 3:00 ALL OUT SPRINT

    300 W/D

    4400
    Categories
    Uncategorized
  8. 2/26 Team Practice

    The focus for today was to keep my stroke long and work on a little bit of pacing. I have really let my stroke fall apart when my body has had enough lately. Plus, I have struggled with pacing my swims.

    Pacing will be my focus for awhile.

    The last bit of the "broken" 1000 was a little to fast for me today. I did the best I could and am happy with what I did.

    The little sets afterward were really designed to get our strokes back to normal and stretch out.


    400 FREE
    100 STROKE

    100 @ 1:20
    200 @ 2:34
    300 @ 3:45
    400 @ 4:48

    5 x 100 @ 2:00 BREATHE 3/5/3/5 BY 25 LONG AND SMOOTH

    5 TIMES THROUGH
    50 @ 50 SMOOTH PULL
    50 @ 50 BUILD (PADDLES ONLY)
    50 @ 1:20 ALL OUT (PADDLES ONLY)

    8 X 50 @ 60
    WORK ON LONG STROKE WITH SIX BEAT KICK

    450 W/D

    3600

    I WAS GLAD TO HAVE SOME DRILL TYPE SETS AFTER THE FIRST SET. i HAVE A LOT OF POOL WORK TO DO. ONE DAY AT A TIME.
    Categories
    Uncategorized
  9. State meet two weeks away

    This week has been a extremely difficult one for me. Work has absolutely worn me out both phyically and mentally. I really was not motivated to wake up and go to practice this morning which is not normal for me. It has rained here for about a week straight and today is the perfect day to sleep in and lounge around.

    Instead of listening to what my body wanted to do I got up went to the pool. I decided with a big meet two weeks away I shouldn't miss any pool time even if my mind wasn't completely in it.

    Glad I went. Had a great practice!! Didn't feel very smooth but I felt fast if that makes sense.

    Not a hard workout, just focus on the fast stuff.

    800 Mix up

    4 x 50 [25 fast/25 ez] @ 60 went IM order
    3 x 100 @ 1:45 build within 100
    4 x 50 [25 fast/25 ez] @ 60 went IM order

    Three rounds of the following
    200 EZ pull @ 3:15
    100 FAST @1:45
    100 EZ pull @ 1:45
    50 FAST @ 60
    50 EZ @ 1:30

    400 IM [25 kick,25 drill,25 swim,25 free]

    4 x 100 IM @ 1:45

    200 w/d

    We decided to skip the 4 X 100 IM's and work on some starts along with some relay starts. So glad I didn't sleep in. I was very fast for me on the fast stuff and can always use some work on my starts. This workout was just what I needed to get my mind right after a rough week.
    Categories
    Uncategorized
  10. Rowdy gaines clinic

    Today our club hosted a swim clinic with Rowdy Gaines. What an awesome event!!!

    We had three hours with Rowdy teaching us and helping us. Then we ate lunch at the fitness center and were able to pick Rowdy's mind about anything we wanted. Following lunch we had a relay meet in which he participated in. The whole day was a great experience!

    I can honestly say that I don't think I have ever meet anyone who loves the sport as much as he does. I was somewhat amazed at how approachable he is. What a great person!

    Wonderful food , great swims , and a whole lot of information. My thanks to Rowdy, my coach, and my teammates that made this all happen.
    Categories
    Uncategorized
  11. Southern Winters

    Growing up in Michigan I should be use to nasty winters. That's why I relocated to the south.

    I am amazed every winter at how the "threat" of bad weather shuts the town down.

    For instance, we were suppose to get 1" of snow here at the beach today. Schools were canceled last night around 6pm for today and we have a two hour delay for tomorrow.

    I went to practice tonight and the entire fitness complex was closed. No swimming tonight. I guess I will switch gears and do some P90X and get ready to watch the football game.

    I had better go get some bread and milk before we get "snowed in" here at the beach.

    I will take a long hot summer over a long cold winter any day.
    Categories
    Uncategorized
  12. End of the week, shoulders fried!

    Sat. morning team practice. This has been a long week. Maybe because it is the first week back to normal work and life schedules after the holidays but my mind and shoulders need a break. Plus we have not seen the sun much this week which is very unusual here at the beach.

    The speed work we have been mixing in lately has been killing me. However, I have been able to do better at some tighter intervals so that makes me happy.

    450 w/fins {100 swim, 50 kick}
    8x25 @30 shooters w/fins
    8 minute kick no fins
    alternate ez/fast on coaches whistle
    12x25 @30 {2 drill, 1 build}

    3 rounds of the following
    100 EZ @1:30
    100 MOD. @1:30
    100 ALL OUT @2:30

    100 EZ

    10x75 PULL @ 1:10 breathe 1/5

    2x400 w/30
    groups of four , each person leads a 100

    3x25 w/turn from the blocks

    200 w/d

    3775 + 8 minute kick SCY
    Categories
    Uncategorized
  13. 1-05-11 team practice

    THIS ONE WENT BY QUICKLY. I STILL AM NOT A HUGE FAN OF THE 100 DISTANCE OF ANYTHING. TRIED TO STAY LONG AND KEEP A GOOD PACE THROUGHOUT THE MAIN SET.

    400 SWIM
    100 IM DRILL

    MAIN SET WAS CONTINUOUS

    8X100 FREE [4@1:40,4@1:30]
    8X100 IM [4@1:50,4@1:40]
    8X100 PULL [4@1:30,4@1:25]
    50 EZ

    8X100 FREE W/FINS [4@1:25,4@1:20]
    50 EZ

    450 [3X 50 BK,50 BR KICK,50 FR]

    200 W/D

    4450 SCY

    DITCHED THE PADDLES ON NUMBER SIX OF THE PULL SET. QUADS CRAMPED UP BAD OFF THE WALL ON NUMBER FIVE OF THE FREE WITH FINS. OTHER THAN THAT IT THINK I DID FAIRLY WELL TONIGHT.
    Categories
    Uncategorized
  14. Back to the real world

    SWIMMING HAS REALLY BEEN SPORADIC FOR ME SO I WAS EXCITED TO GET BACK TO MY NORMAL ROUTINE AFTER THE HOLIDAYS. THE FIRST PRACTICE BACK WITH THE TEAM WAS JUST A LITTLE LONGER THAN I EXPECTED.

    FELT SLOPPY BUT NOT AS BAD AS I THOUGHT I WOULD. MY LANE MATE WAS REALLY GEARED UP FOR THIS ONE. NOT THAT THE REST INTERVALS WERE TOO FAST I JUST GOT WORN OUT TOO QUICKLY AND THE FORM GOT UGLY.

    SIX WEEKS UNTIL SC SCY STATE MEET!


    300 CHOICE
    20X50 @ 60
    5 OF EACH STROKE
    3 DRILL
    2 DPS
    10X50 @45
    DESCEND 1-5,6-10

    400 IM W/20
    2X200 IM W/20
    4X100 IM W/20

    12X25 W/15
    3 OF EACH STROKE

    4X25 ALL OUT SPRINT OFF THE BLOCKS
    EZ SWIM BACK TO BLOCKS

    200 W/D

    3700 SCY
    Categories
    Uncategorized
  15. My fly is soo.. Weak!

    200 CHOICE
    ROUGHLY 15 MIN. OF BREASTSTROKE WORK

    300 MIX UP

    350 IM (50FL,125BK,125BR,50) W/15
    3 X 100 FR W/10
    400 IM (75FL.125BK,125BR,75FR) W/15
    400 FR
    450 IM (100FL,125BK,125BR,100FR) W/15
    5 X 100 FR W/10
    500 IM (100FL,150BK,150BR,100FR) W/15
    600 FR PULL

    200 W/D

    Main set at about 80%

    I am sure that it didn't look pretty from the pool deck but I felt good throughout this set.

    I really need to work on my fly and breast. My conditioning is coming along but I use so much energy during the fly that the rest of my IM really suffers.

    I think I have some untapped IM talent within this old IMer wannabe body.

    WHEN THE LEGS GO, THE BODY IS SURE TO FOLLOW.
    Categories
    Uncategorized
  16. A QUICK 4300

    WE HAD DONE ABOUT 15 MIN. OF TURN WORK BEFORE WE STARTED THE MAIN WORKOUT.

    THE MAIN SET WAS CONTINUOUS SET AND WENT BY QUICKLY. I WENT BACKSTROKE FOR ALL OF THE STROKE OPTIONS.
    COACH LET US USE FINS ON THE KICKING AS LONG AS WE CONCENTRATED ON GETTING EQUAL UP AND DOWN POWER WITH OUR LEGS.

    FELT GREAT TODAY!

    300 CHOICE

    2 X 25 KICK @30
    3 X 50 @ 45 FREE
    50 KICK @ 60
    3 X 100 @1:30 25BACK/50FR/25BACK
    100 KICK @ 2:00
    3 X 150 @ 2:05 FREE
    150 KICK @2:45
    3 X 200 @ 3:00 100FR/100BACK
    150 KICK @2:45
    3 X 250 @ 3:15 FREE
    150 KICK @2:45
    3 X 300 @ 4:30 100IM/100BACK/100FR

    200 W/D

    4300

    USED A BOUY DURING THE 250'S AND FELT GREAT. THE ENTIRE WORKOUT SEEMED TO FLY BY.
    Categories
    Uncategorized
  17. My kind of practice .... Until

    I was pumped when coach handed us this workout. I was ready and motivated to tackle anything she handed me. Then I feel apart during round two of the main set. I let my lane partner move on while I altered my intervals a little in order to maintain somewhat of a decent stroke.

    400 CHOICE
    4 X 75 W/10
    25FLY/50FR
    25BA/50FR
    25BR/50FR
    75FR
    200 BACK W/10
    4 X 50 @ 60 DESCEND STROKE COUNT

    12 X 50 KICK W/FINS
    EVERY 4TH WAS ALL OUT

    2 TIMES THROUGH
    200 @2:45
    5O @ 45
    200 @2:45
    2 X 50 @ 45
    200 @2:45
    3 X 50 @ 45
    200 @2:45
    4 X 50 @45

    200 W/D

    4500

    THE 50'S WERE SUPPOSE TO BE PERFECT FORM RIGHT AFTER OUR BODIES WERE BEAT DOWN BY THE 200'S.
    MY BODY JUST GOT BEAT DOWN MORE THAN I EXPECTED. I HAVE FOUND THAT LATELY I HAVE NOT BEEN AS WINDED DURING MY TOUGHER SETS , ITS JUST THAT I DON'T HAVE ANYMORE GAS IN THE TANK. I THINK THIS IS A SIGN THAT I AM GETTING IN BETTER SHAPE.
    Categories
    Uncategorized
  18. A week out of the h2o

    I hadn't been in the water this week for various reasons so the pool was a welcome site.
    I did get a good bit of dryland training in this week.
    I have really been trying to focus on getting my legs in shape.

    Todays practice reminded me why I can't stand the 100 distance of any event. The intervals were tight for me but I figured that would help me with my 500.

    500 Choice
    8 x 75 (Kick, drill, swim by 25) @1:30
    12 x 25 @ 30 (dec. groups of 3)

    4 x 100 @ 1:20
    100 EZ
    4 x 100 @ 1:20
    100 EZ
    4 x 100 @ 1:20
    100 EZ
    4 x 100 @ 2:00 FAST
    100 EZ

    8 x 75 (50 Pull, 25 Kick) @1:15

    200 W/D

    4200
    Categories
    Uncategorized
  19. 9/25 6am team practice

    This morning we had to get in and out quickly because of a regional swim meet scheduled at our pool. Not many people showed up for practice therefore those that did got a lane all to themselves. This past week our practices have been ALL about stroke work and turns. Sort of "back to the basics".

    Todays workout we were suppose to work on our SDK and walls.

    600 Mix up
    12x50 kick w/fins @55 (4fly,4back,4free)
    6x50 build @50

    6x150 fast @2:15 , 50 EZ @ 1:15

    400 Pull
    300 Pull
    200 Pull
    100 Pull
    * I forgot what the intervals were, but we were just suppose to work on streamlines and our first stroke off the wall.

    10x50 @1:15 SDK underwater down/ EZ swim back

    200 W/D

    4400
    Categories
    Uncategorized
  20. 9/19 Sunday swim

    I don't usually swim on Sunday. As a matter of fact , I don't usually do much of anything on Sundays. I decided that I needed to burn off some calories that were consumed tailgating yesterday. I stayed up too late watching my Spartans pull one off in OT.

    Had the pool all to myself. Very nice!!

    5x100 @ 2:00 (25k/50dr/25s)
    200 IM (25dr/25s)

    2 x 200 pull
    4x100 @1:30 Descend
    4x50 @50 Work turns
    2x25 FAST @40
    *Round 1 free
    *Round 2 back (1:40 & 60)

    200 Kick ( EZ down/ HARD back)

    8x25 Kick (dolphin afap) w/10

    200 w/d


    I should have gone IM on round 2 but I am trying to go deeper of the walls on my backstroke turns.
    Categories
    Uncategorized
Page 10 of 11 FirstFirst ... 67891011 LastLast