View RSS Feed

Uncategorized

Entries with no category

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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
  13. 9/16 am recovery

    DID SOME VERY LOW INTENSITY STUFF THIS MORNING. REALLY TRIED TO WORK ON WALLS, STREAMLINES AND TECHNIQUE.

    PLAN ON MIXING IN SOME YOGA TONIGHT.


    400 MIX UP
    4X50 BUILD W/10

    50 KICK W/15
    200 SWIM W/30
    150 PULL W/20
    50 KICK W/15
    150 SWIM W/20
    300 PULL W/30
    50 KICK W/15
    100 SWIM W/15
    450 PULL

    8X25 W/10
    ODD DPS FREE
    EVEN EZ NON FREE

    200 W/D WORK THE WALLS A BIT
    EZ STROKE

    2500
    Categories
    Uncategorized
  14. 9/15 NIGHT

    I was not really "feeling" it tonight. I did feel good and swam well on the fast swims but took it a little too easy during the moderate swims and had a hard time recovering from that.


    500 MIX UP
    4X50 KICK W/10

    100 FAST @1:20
    2X75 MOD. @1:10
    3X50 DES. 1-3 @50

    300 PULL BREATHE 1/3

    150 FAST @2:00
    2X125 MOD. @1:50
    3X100 DEC. @1:20

    300 PULL BREATHE 1/5

    200 FAST @2:40
    2X175 MOD. @2:30
    3X150 DEC. @2:00

    300 FAST

    200 W/D

    3900

    NOW I HAVE A DATE WITH MY PILLOW!
    Categories
    Uncategorized
Page 10 of 10 FirstFirst ... 678910