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Swim Workouts

  1. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    Cool Down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.

    Updated April 2nd, 2012 at 03:11 PM by lewba

    Categories
    Swim Workouts
  2. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    cool down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.
    Categories
    Swim Workouts
  3. March 30, 2012

    by , March 30th, 2012 at 05:07 PM (Canuck Countdown)
    72 days until Day 1 of the FINA World Masters Championships

    Thursday, March 29
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    I'm particularly happy with my performance in this workout, so thought I'd post it!

    warmup
    6 x 50 swim, 25 kick, 25 drill
    4 x 100 pull @ 1:50
    2 x 100 swim @ 1:40

    main set
    400 Free (negative split) @ 6:00 (time = 5:00)
    3 x 100 Free @ 1:20 (held 1:11)
    6 x 50 Free @ :50
    200 EZ
    400 Free (negative split) @ 6:00 (time = 4:57)
    3 x 100 Free @ 1:20 (held 1:11)
    6 x 50 Free @ :45
    200 EZ
    400 Free (negative split) @ 6:00 (time = 5:03)
    3 x 100 Free @ 1:20 (held 1:14)
    4 x 50 Free @ :40 (held :36)
    200 EZ

    cool down
    8 x 25 drill @ :40

    Total Distance = 5000 meters (SCM)

    Comments: On the 3rd time through, I backed off on the 400 and the 100s because I was worried that I wouldn't make the 50s. My strategy worked, because the 50s felt the easiest of all as I was able to immediately get into a rhythm with the pace.

    Tuesday, March 27
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    main set
    12 x 150 as
    3 x 150 smooth @ 2:30 , 1 x 150 strong @ 2:00
    2 x 150 smooth @ 2:30, 2 x 150 strong @ 2:00
    1 x 150 smooth @ 2:30, 3 x 150 strong @ 2:00

    I held 1:45s for most of the strong 150s, slipping to 1:47 and 1:49 for the last 2

    Total Distance = 4600 meters (SCM)

    Meet Report

    I swam in 4 swim meets between Saturday, March 14 and Sunday March 25!

    OSC Double-Double Meet
    March 17 - 18
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (50m)

    This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. This was my first long course meet of the season.

    100 Free 59.92
    200 Free 2:13.88
    100 Fly 1:06.45

    That afternoon, I also swam in the

    Making Waves Invitational
    March 17
    Edmonton
    NAIT Pool (25m)

    200 Fly 2:35.89 (no DQ!)
    100 IM 1:09.31

    I swam the first 175 meters of the 200 fly very relaxed and easy, then sprinted the last 25. Next time, I'll try 150 easy / 50 hard, etc. until I find the right balance.

    The following weekend, I swam in the

    Red Deer Silver Sharks Invitational
    March 24
    Red Deer
    Michener Aquatic Centre Pool (25m)

    200 Breast 2:54.22
    200 Back 2:43.70 (immediately after a 25m freestyle race)
    100 Breast 1:19.42

    The next day, I swam in my 2nd long course meet of the season:

    Calgary Masters Invitational
    March 25
    Calgary
    Talisman Centre (50m)

    50 Free 27.76
    200 Back 2:51.59 (almost immediately after 50 Free)
    100 Free 1:01.08
    400 Free 4:53.42

    The only good swim was the 400 free - and it's not good because of the final time, but because of how I split the race. I was so tired before the race that I almost scratched it, but I decided to swim a controlled pace race instead. Here were my splits:

    1:10.90
    1:16.26 (2:27.16)
    1:14.64
    1:11.62 (2:26.26)

    = a negative split and a nice descend of the last 3 100s.

    Updated April 2nd, 2012 at 03:07 PM by lewba

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  4. Feb 16, 2012

    by , February 17th, 2012 at 01:29 PM (Canuck Countdown)
    115 days until Day 1 of the FINA World Masters Championships

    Thursday, February 16
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    300 swim
    6 x 50 kick
    300 pull
    6 x 50 drill

    5 x 25 kick @ :40
    5 x 25 kick @ :35
    5 x 25 kick @ :30
    5 x 25 kick @ :25

    5 x 50 drill @ 1:10
    5 x 50 pull @ 1:00
    5 x 50 swim @ :50

    150 EZ

    **Main Set**
    12 x 100 swim @ 1:20

    100 EZ backstroke
    10 x 50 recovery @ 1:00

    Total Distance = 4400 meters (SCM)

    Comments
    Very proud of my performance on the main set (12 x 100 @ 1:20 (SCM)). Opened with 1:12, then 1:14, then 8 x 1:15, then 1:14, then 1:13. Felt good for the first 5; a bit rough for the next 4; then good again for the last 3. This set gave me some much-needed confidence. My goal now is to hold a 1:10 - 1:12 pace...
    Categories
    Swim Workouts
  5. Feb 14, 2012

    by , February 14th, 2012 at 02:53 PM (Canuck Countdown)
    117 days until Day 1 of the FINA World Masters Championships

    Been awhile since I blogged. Did you miss me?

    To fill in the gap between December 23 and now, I'll just highlight the significant events.

    December 31: swam 60 x 100 LCM @ 1:30. Alternated 10 swim with 10 pull. Didn't find this to be too uncomfortable. Total meters for December was 61,700 over 15 workouts, averaging 4100 meters / workout.

    January 13-15: swam in the Edmonton Keyano Blue Bear Meet (SCM). This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. I suppose it's the same difference as USA-S vs. USMS. Swam in the '15 & over' age group.

    Friday Evening

    1500 Free - 18:39.83. Not blazingly fast, but better than my last two tries. At least I didn't quit, even though I wanted to! I want to take this down to 18:00 by mid-April (next time I race it).

    Saturday

    100 Free - 57.94. Happy with this result. Made the finals, but scratched.

    400 Free - 4:43.42. Not impressed. But not surprised. In years past, I have had 15-20 seconds drop between in-season and championship performances in this event. I want to take this down to 4:28 by mid-May.

    After this session of racing was over, I joined my club for a 1.5 hour workout. Total distance today was 6000 meters (warmup + racing + workout)

    Sunday

    200 Free - 2:11.01. Not impressed. But, again, not surprised. I want to take this down to 2:04 by mid-May.

    100 Fly - 1:08.45. Just cruised it easy, since I had 50 Free coming up in about 10 minutes. I want to take this down to 1:02 by mid-May.

    50 Free - 27.35. Oops! Cruising the fly didn't help! I want to take this down to 25.9 by mid-May.

    After this session of racing was over, I joined my club for another 1.5 hour workout. Total distance today was 4800 meters (warmup + racing + workout).

    January 26: last workout of the month for me. Total meters for January was 58,500 over 15 workouts, averaging 3900 meters / workout.

    January 27 - 31: Las Vegas! Went down to celebrate my 50th birthday (on January 30). Went with my wife, her sister, and my brother-in-law (who had his 46th birthday on the 27th). This was my first time there and I had a great time!

    February 7: Entered the 14th FINA World Masters Championships in Riccione, Italy (June 10 - 16 for pool events). Here's my event list:

    Sunday - 800 Free
    Monday - 100 Free
    Tuesday - 200 Free
    Wednesday - 100 Fly
    Thursday - Relays
    Friday - nothing!
    Saturday - 400 Free

    I'm hopeful that my travel arrangements won't leave me too tired for the first event on Sunday. On Thursday, June 7, I fly overnight to London, England. On Friday, I fly to Bologna, Italy, via Frankfurt. On Saturday morning, I'll take a train, bus, or car to Riccione (only 75 miles). On Saturday afternoon, I'll jump in the pool for a shakeout swim!

    February 8: Planned my meet schedule between now and mid-June (see the schedule at the end of this blog). One of my goals is to complete the MSC Check-Off Challenge (i.e., complete all 18 SCM swimming events in a single season). Another is to get significant race experience in each of my FINA events.

    February 11-12: swam in the Silver Tide Winter Invitational Meet (SCM). This was a SNC (Swimming Canada) meet.

    Saturday

    50 Back - 32.30. Not one of my typical events - I swam it for the Check-Off Challenge!

    50 Breast - 35.08. Not one of my typical events - I swam it for the Check-Off Challenge!

    400 Free - 4:44.13. Poor! Even slower than at the Blue Bear meet in January!

    Sunday

    100 Back - 1:12.58. Not one of my typical events - I swam it for the Check-Off Challenge! I was disappointed because this is significantly slower than my 1:09 last March.

    400 IM - 5:32.65. Not one of my typical events - I swam it for the Check-Off Challenge! Best thing about this swim - except for the 100 Fly, I negative-split the other 100s. I've been told this is a good strategy.
    2012 Meet Schedule

    March 3: Rocky Mountain Masters Invitational (SCM), Calgary, Alberta. Entered 200 Fly, 100 Free, 200 IM.

    March 17: Making Waves Masters 11th Annual Sprint Meet (SCM), Edmonton, Alberta. Plan to enter the 200 Back. Note that I am in another meet on the same day...

    March 17 - 18: Olympian Swim Club Double Double Meet (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 100 Free, 200 Free, and 100 Fly.

    March 24: Red Deer Silver Sharks Masters Invitational (SCM), Red Deer, Alberta. Plan to enter 100 IM, 100 Breast, 200 Breast.

    March 25: Calgary Masters Invitational 2012 (LCM), Calgary, Alberta. Plan to enter 1500 Free, 50 Free, 100 Free, 400 Free.

    April 14-15: Alberta Provincial Championships (SCM), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 1500 Free, 50 Fly, 100 Fly.

    May 3-6: Edmonton Keyano International (LCM) (SNC Meet), Edmonton, Alberta. Plan to enter 50 Free, 100 Free, 200 Free, 400 Free, 800 Free.

    May 18-21: Canadian Masters Swimming Championships (SCM), Kelowna, British Columbia. Entered 50 Free, 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly.

    June 10-16: FINA World Masters Championships (LCM), Riccione, Italy. Entered 100 Free, 200 Free, 400 Free, 800 Free, 100 Fly, Relays.

    Updated February 16th, 2012 at 01:19 PM by lewba

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events , Planning
  6. Dec 23, 2011

    by , December 23rd, 2011 at 02:13 PM (Canuck Countdown)
    170 days until Day 1 of the FINA World Masters Championships

    Entered the 2012 Canadian Masters Swimming Championships today. I'm only swimming 3 out of 4 days (not Friday). Here's my event list:

    Saturday
    400 Free
    Relays

    Sunday
    200 Free
    100 Fly
    100 Free
    Relays

    Monday
    50 Free
    800 Free
    Relays

    I also entered the Edmonton Keyano Blue Bear Meet that runs Jan 13 - 15. Here's my entries:

    Friday
    1500 Free

    Saturday
    100 Free
    400 Free

    Sunday
    200 Free
    100 Fly
    50 Free

    This is an age group meet, with heats and finals (except 400 and 1500 are time finals). I should make finals in everything else, but will probably scratch to give someone else the spot. As the heats are in the morning before our Masters workouts, I'll probably swim the workouts after.

    Thursday, December 22
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    4 x (50 swim, 50 kick, 50 drill, 50 swim), 50s @ 1:00

    16 x 25 kick, IM order @ :35
    right into
    8 x 25 swim/25 drill, IM order, @ 1:00

    18 x 50 swim with fins @ :50

    2 x 100 pull @ 1:50
    2 x 100 pull @ 1:45
    2 x 100 pull @ 1:40
    2 x 100 pull @ 1:35

    20 x 25 @ :45 (2 smooth, 1 build, 1 FAST!)

    200 EZ

    Total Distance = 4000 SCM

    Tuesday, December 20
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember the workout

    Total Distance = 4100 SCM

    Sunday, December 18
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 3500 LCM

    Saturday, December 17
    Kinsmen Aquatic Centre
    Comp Pool (50m)

    Don't remember the workout

    Total Distance = 4000 LCM

    Updated December 23rd, 2011 at 02:26 PM by lewba

    Categories
    Swim Workouts , Planning
  7. Nov 28, 2011

    by , November 28th, 2011 at 01:53 PM (Canuck Countdown)
    195 days until Day 1 of the FINA World Masters Championships

    Saturday, November 26
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember most of the workout, except the main set:

    4 x
    (1 x 200 free,
    2 x 100 free,
    4 x 50 free)

    Rd 1 was :55 pace / 50 (3:40, 1:50, :55)
    Rd 2 was :50 pace / 50 (3:20, 1:40, :50)
    Rd 3 was :45 pace / 50 (3:00, 1:30, :45)
    Rd 4 was :40 pace / 50 (2:40, 1:20, :40)

    I led Rds 1-3, but went 3rd on Rd 4. Made the 200, made the first 100, but dropped to 1:30 on the 2nd 100 and to :45 for the last two 50s.

    Total Distance = 4200 LCM

    Sunday, November 27
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    600 warmup (was supposed to be 800, but dove in late!)

    16 x 50 @ 1:00, starting from centre of pool and working on turns. 4 Fly, 4 back, 4 breast, 4 free.

    3 x 300 @ 5:15 (1 swim, 1 pull, 1 swim with fins)

    6 x 50 @ :50
    2 x 50 Fly @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Back @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Breast @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    7 x 50 @ 1:00
    1 x 50 Free FAST! dive start.
    100 EZ

    Total Distance = 4000 LCM

    Comments: I'm sick and tired of being sick and tired! It's been over 2 weeks and although I'm able to go to work and swim, I still have congestion, sore throat and cough - especially at night.

    Updated November 29th, 2011 at 03:18 PM by lewba

    Categories
    Swim Workouts
  8. Nov 21, 2011

    by , November 21st, 2011 at 04:19 PM (Canuck Countdown)
    202 days until Day 1 of the FINA World Masters Championships

    Sunday, Nov 20
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    warmup:
    300 swim
    6 x 50 kick @ 1:00
    200 swim
    4 x 50 kick @ 1:00

    10 x 50 as 25 scull / 25 drill @ 1:20

    the following set is continuous:
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 back pull @ 1:00
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 breast pull @ 1:10

    the following swim-with-fins set is continuous:
    4 x
    (3 x 50 @ :45,
    200 @ 3:30 (held between 2:32 and 2:38))

    100 EZ

    Total Distance = 4200 m

    Comments: Thankfully, I'm feeling much better now. I went to a walk-in clinic on Saturday morning and walked out with a prescription for antibiotics. I've had too many episodes of bronchitis / pneumonia / strep throat to let this go any longer!

    Monday, Nov 21
    Yoga!

    Updated November 28th, 2011 at 01:57 PM by lewba

    Categories
    Swim Workouts , Planning
  9. Nov 8, 2011

    by , November 8th, 2011 at 02:59 PM (Canuck Countdown)
    215 days until Day 1 of the FINA World Masters Championships

    Monday, Nov 7

    I did 50 minutes of Hatha Yoga over the lunch hour. This is my 5th class since September 26 (always at noon on Mondays).

    Sunday, Nov 6
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    300 swim
    300 kick
    300 pull
    300 swim

    The following set was continuous
    • 10 x 50 drill @ 1:00
    • 10 x 50 swim @ :50 (held :37 -:38)
    • 10 x 50 kick @ 1:10
    • 1 minute rest
    • 10 x 50 swim @ :45 (held :37 -:38)

    500 choice with fins (tried out my new monofin!)

    4 x (4 x 50 as 3 drill, 1 swim) @ :60, IM order

    Total Distance = 4500 meters

    Updated November 9th, 2011 at 11:23 AM by lewba

    Categories
    Swim Workouts
  10. Oct 28, 2011

    by , October 28th, 2011 at 06:19 PM (Canuck Countdown)
    226 days until Day 1 of the FINA World Masters Championships

    Tues, Oct 25
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Don't remember the workout, but did 3500 meters.

    Thurs, Oct 27
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    800 Warmup - mix of swim, kick, drill, pull
    (only did 500 meters of this)

    Next set is continuous, choice of stroke
    8 x 50 @ :60
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45

    10 x 100 alternate 50 kick/50 swim and 50 pull/50 swim @ 2:10, choice of stroke

    4 x 50 fly drill @ 1:00
    25 fly FAST from push!
    4 x 50 back drill @ 1:00
    50 back FAST from push!
    4 x 50 breast drill @ 1:00
    75 breast FAST from push!
    4 x 50 free drill @ 1:00
    100 free FAST from push! 1:02

    200 EZ

    Total Distance = 4050 meters
    (I only did 3750 meters)
    Categories
    Swim Workouts
  11. Oct 24, 2011

    by , October 24th, 2011 at 06:42 PM (Canuck Countdown)
    231 days until Day 1 of the FINA World Masters Championships

    Saturday, October 22, 2011
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    Can't remember any of the sets except for the last "test" set:

    5 x 200 Free Descend @ 4:00
    2:42, 2:38, 2:35, 2:32, 2:30

    Total Distance = 4000 meters

    Comments: If you had told me that I'd swim those times at the beginning of workout, I would have laughed because I was so tight and my legs were so tired. But I guess the the 3000 meters before the test set loosened me up sufficiently. And, after workout, I felt so good that I decided to drywall my garage! I bought 10 sheets of 9'x4' drywall, insulation, and poly vapor barrier and spent the afternoon insulating and installing the poly.

    Sunday, October 23, 2011
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    2 x
    (100 swim,
    100 kick,
    100 pull,
    100 drill)

    3 x (50 kick/50 drill/50 swim) @ 3:00 Freestyle
    3 x (50 kick/50 drill/50 swim) @ 3:00 Fly

    40 x 50 as
    10 x 50 swim @ :60
    2 x (3 x 50 drill, 1 x 50 build, 1 x 50 FAST!) @ :60
    10 x 50 pull @ :70
    10 x 50 Best Average @ 1:30, every 2nd one from a dive, held 31-33s (depending on dive or not)

    200 EZ

    Total Distance = 3900 Meters

    Comments: Finished insulation, vapour barrier and drywall today in the garage. Next on the winterization list: put snow tires on the car!

    Updated November 28th, 2011 at 02:00 PM by lewba

    Categories
    Swim Workouts
  12. Oct 21, 2011

    by , October 21st, 2011 at 12:59 PM (Canuck Countdown)
    232 days until Day 1 of the FINA World Masters Championships

    Tuesday, October 18 - Kinsmen Aquatic Centre, WWU Pool (SCM), 3850 meters - but don't remember the workout

    Thursday, October 20
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    3 x
    (100 swim,
    100 kick,
    100 pull)

    4 x (4 x 50 drill, 1 x 50 build) @ 60, reverse IM order

    5 x (100 kick, 100 drill) @ 3:30
    (free, fly, free, back, free)

    5 x broken 100s IM as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    5 x broken 100s free as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    200 EZ

    Total Distance = 4100 meters

    Updated November 28th, 2011 at 02:00 PM by lewba

    Categories
    Swim Workouts
  13. Sat Oct 15, 2011

    by , October 16th, 2011 at 05:47 PM (Canuck Countdown)
    238 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    3 x
    (100 swim,
    100 kick,
    100 IM drill), continuous

    6 x 50 free drill @ 1:10
    300 free @ 6:00, build the 100s
    6 x 50 back drill @ 1:10
    300 back @ 6:00, build the 100s
    6 x 50 breast drill @ 1:10
    300 breast @ 6:00, build the 100s

    40 x 25 @ :40 as
    4 drill, 1 build, 4 drill, 1 FAST!
    (sets of 10 in IM order)

    50 Free FAST! for time from push = 27.9

    200 EZ

    Total Distance = 3950 meters

    Updated October 16th, 2011 at 06:16 PM by lewba

    Categories
    Swim Workouts
  14. August 21 - October 11, 2011

    by , October 12th, 2011 at 03:50 PM (Canuck Countdown)
    Wow! I was surprised when I took a look at my blog and realized I hadn't written in nearly 2 months!

    August 21 - August 30
    Swam 5 more outdoor workouts totalling 16,200 meters (averaging 3240 meters). August 30 was our last workout of the summer season, as the outdoor pools in Edmonton were scheduled to be closed that day.

    September 1 - 9
    No training, as our indoor home - the Kinsmen Aquatic Centre - was closed for maintenance.

    September 10 -September 18
    September 10 marked the beginning of our new season. As the Kinsmen was still closed for maintenance, we swam at Peter Hemingway and Terwillegar pools for this time period. I swam a total of six workouts during this time (19000 meters, averaging 3167 meters per workout).

    We added a new coach to our roster for this season. Here's the introductions that I wrote for each of our coaches:

    New to the club is Mathew Mossey. Matt has previous experience in the swimming community, having been a competitive swimmer for over ten years. After removing himself from the water, he made an easy transition to the deck and has been active in coaching for the past ten years. He has coached with the Saskatoon Goldfins Swim Club, Edmonton Huma Swim Club, University of Alberta Swim Camps, Edmonton Keyano Swim Club, and Fort Saskatchewan Piranhas Swim Club. He recalls winning two Provincial Championships with the Edmonton Huma Swim Club as one of his most enjoyable and challenging experiences. Matt will be responsible for the "Sharks" practices on Tu/Th/Sa/Su.

    Glen Playfair is returning for another season. In recent years, Glen has been University of Alberta's Head Coach for cross country and track and field (distance), as well as the Head Coach of the Edmonton Thunder Track and Field Club. He was Athletics Canada's Head Coach for the NACAC Cross Country Championships in Trinidad & Tobago (2010) and for the 38th IAAF World Cross Country Championships in Poland (2010). He was also the Team Coach for the 37th IAAF World Cross Country Championships in Jordan (2009) and recieved the Alberta Coaches Recognition Award (2008). He has also been heavily involved in the International Triathlon Union and has coached triathlete stars such as Paul Tichelaar and Paula Findlay. Glen will be responsible for our noon hour practices (M/W/F), as well as the "Turtles" practices on Tu/Th/Su.

    Jim Phelan is also returning for another season. No stranger to the Edmonton swimming community, Jim's career in the sport has been based entirely out of this city. The first eleven years were spent growing up and swimming for the Edmonton Keyano Swim Club until 2005. After graduating high school, Jim was proud to be a member of the University of Alberta Golden Bears Varsity Swim Team from 2005 until 2010. Highlights included three trips to the CIS National Championship from 2008-2010. More recently, Jim was head coach of the Edmonton Huma Swim Club in 2011. He was also the head facility coach at Scona pool for Olympian Swim Club in 2010-2011, and assistant coach for the Edmonton Masters Swim Club in 2010-2011. Jim was also the head coach of the Derrick Devil Rays from 2008-2010. He has been involved with the U of A Summer Swim Camps and served as the ASSA "All Star" Coach at Age Group Provincials this past July. Philosophically, Jim believes in a proper technical basis in all skills and strokes to be continually emphasized to promote balanced swimmer development over time. This technical emphasis must then be reinforced with power swimming to achieve success. Academically, Jim is pursuing graduate studies in American History at the University of Alberta. Jim will be our backup coach, filling in for Glen on Saturdays and other times as needed.

    September 19 - October 10

    Back at the Kinsmen Aquatic Centre. Swam a total of 10 workouts (35800 meters, averaging of 3580 meters per workout).

    Notable sets during this time:

    SCM
    4 x 50 free descend @ 1:00 (:37, :35, :34, :33 = 2:19)
    200 free fast @ 4:00 = 2:22
    4 x 50 free descend @ 1:00 (:35, :34, :33, :33 = 2:15)
    200 free fast @ 4:00 = 2:18

    LCM
    (with fins)
    4 x 50 free EZ @ 1:00
    1 x 100 pace @ 1:30 = 1:11
    4 x 50 free EZ @ 1:00
    2 x 100 pace @ 1:30 = 1:10, 1:10
    4 x 50 free EZ @ 1:00
    3 x 100 pace @ 1:30 = 1:09, 1:09, 1:09
    6 x 50 free EZ @ 1:30
    4 x 100 pace @ 1:30 = 1:09, 1:09, 1:09, 1:09

    October 11

    242 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    2 x
    (100 swim,
    100 kick,
    100 drill,
    100 swim)

    4 x (3 x 75 @ 1:45 as 75 kick, 75 drill, 75 swim); sets of 75s in reverse IM order

    3 x 100 Fly as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Back as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Breast as (75 drill/25 swim) @ 2:15 NO fins
    3 x 100 Free as (75 drill/25 swim) @ 2:00 NO fins

    4 x (8 x 25 as 6 drill, 2 fast) @ :40, IM order

    100 EZ

    Total Distance = 3800 Meters

    Comments
    Day after Canadian Thankgiving!

    Was tired and sore from the weekend because we drove out to our cabin in Saskatchewan on Saturday after workout (4300 meters) and spent the next two days doing chores to get the place ready for winter: chop wood, haul out the boat and winterize it, take out the docks and boat lift, winterize the water system (clean out the water softener, blow out the water lines), etc. But we also had time for a nice Thanksgiving dinner, complete with turkey, stuffing, cranberries, ham, mashed potatoes, turnips, ... yum, yum!

    Updated October 14th, 2011 at 04:03 PM by lewba

    Categories
    Swim Workouts , Planning
  15. Tues July 19, 2011

    by , July 20th, 2011 at 01:20 PM (Canuck Countdown)
    Fred Broadstock Outdoor Pool (SCM)

    Warmup
    100 swim
    75 swim/25 kick
    50 swim/50 kick
    25 swim/75 kick
    100 kick
    400 swim - every 4th 25 fly

    Main Set
    4 x 100 IM (2 drill @ 2:00, 2 swim @ 1:40)
    4 x 100 kick (100 of each stroke)
    200 IM drill
    2 x 200 IM @ 3:30 descend 1-2 (3:00, 2:50)
    200 IM kick
    100 ez
    400 IM for time (5:55)

    300 cool-down

    Total Distance = 3300 meters

    Commentary

    Started almost 20 minutes late tonight, as it was cool and rainy when I arrived and there was only one other person on deck. At 7:05 PM (5 minutes after workout was supposed to start), with 4 of us on deck, I made the executive decision to cancel workout. However, 3 minutes later, 4 more people had shown up, so that decision was reversed. Swam from approx 7:20pm - 8:30pm. A few more people arrived during workout.
    Categories
    Swim Workouts
  16. Thurs June 30 - Tues July 5, 2011

    by , July 6th, 2011 at 03:47 PM (Canuck Countdown)
    Tues July 5
    Fred Broadstock Outdoor Pool (SCM)

    My first workout of the summer season, and my first outdoor practice since attending training camps in California and Florida in the early 80s! I really enjoyed it, despite the fact that the pool was rather murky after a day of public swimmers lathered in bug spray and suntan lotion. I was away at the lake for the long weekend, but the team swam in the same pool on Sunday morning (before public swimming) and the water was gin clear. The other problem is that the pool doesn't have a pace clock, so we had to guess our intervals until coach Jim arrived halfway through practice and called out our pace and intervals (he was busy coaching summer club swimmers at a different pool before that). Today, we ordered a 36" pace clock to remedy the situation.

    warmup
    200 swim
    400 swim, every 4th 25 underwater
    4 x 100 swim, build into each turn

    Main Set
    6 x 50 IM rotations (i.e., 25 fly/25 back, 25 back/25 breast, 25 breast/25 free) @ :50
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    2 x 100 Free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    4 x 100 free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    6 x 100 Free @ 1:25 (held 1:12)
    100 back @ 2:00

    4 x 25 kick as EZ, build, EZ, fast
    4 x 25 swim as EZ, build, EZ, fast
    4 x 25 kick as EZ, build, EZ, fast

    Total Distance = 4100 meters

    Thursday June 30
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    This was the last workout of our "regular" season. Swam 3200 meters. Don't remember most of the workout, but one set was a standout - we did a 1500 relay with 5 members per team. Each swimmer did 50s until done (6 x 50s per swimmer). I think the winning team did it in about 16:40.

    I later learned that this was the last workout to be coached by our longtime coach, Jack Ashton, who wants to spend more time with his family. I first met Jack when we were 12 years old and he was billeted at my house for a swim meet.

    Updated July 20th, 2011 at 01:30 PM by lewba

    Categories
    Swim Workouts
  17. Thurs June 9, 2011

    by , June 10th, 2011 at 03:24 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    Warmup
    100 swim @ 1:45
    25 kick / 75 swim @ 1:45
    50 kick / 50 swim @ 1:45
    75 kick / 25 swim @ 1:45
    100 kick @ 1:45

    10 x
    (5 athlete exits / 50 Breast @ 1:30
    alt with
    wall kicking --> turn --> 10 meter breakout--> 50 free @ 1:30)

    Main Set
    200 Pull @ 3:40 (2:23)
    2 x 100 Back @ 1:40
    400 Pull @ 7:00 (5:03)
    200 IM @ 4:00
    400 Pull @ 6:40 (4:57)
    4 x 50 IM Order @ 1:00

    10 x 50 kick with fins using board as "snowplow" or "tombstone" @ 1:00

    200 EZ

    Total Distance = 3800 meters
    Categories
    Swim Workouts
  18. Tues June 7, 2011

    by , June 8th, 2011 at 03:25 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    WARM UP
    4 x 100 Free @ 2:00 desc 1 - 4

    4 x
    (25 kick / 25 swim @ 1:00,
    50 kick / 50 swim @ 2:00,
    50 kick / 50 swim / 50 kick @ 3:00)

    MAIN SET
    3 x
    (2 x 200 Free @ 3:00 (held 2:27 - 2:29),
    8 x 25 (200 IM order) @ :30 desc 1-2)

    32 x 25 pull (alt back and free) @ :30

    Total = 4200 meters

    Commentary
    First workout in a week. Felt much better than last Tuesday, when I was un-motivated and only managed 2400 meters before getting out early. I always feel like I lose fitness very quickly after Nationals, but tonight's set showed me different.

    I won two awards at our club's annual awards banquet on Saturday - (1) Male Member of the Year ("for his active involvement with the club on a day to day basis in pursuit of making us a better swim club") ; (2) Most Memorable Swim (for our 4 x 100 Free Relay at Nationals that set a new National record - despite the fact that my teammates were very tired and extremely hungover after an bender that didn't see them back to the hotel until 4:00 am!).
    Categories
    Swim Workouts