View RSS Feed

Uncategorized

Entries with no category

  1. Taper, Week 2

    by , November 10th, 2008 at 11:25 AM (A comfort swimmer's guide to easy swimming)
    Monday, November 10, 2008
    2,200 Yards

    Warmup
    1 x 300 swim, did back and free
    6 x 50 on RI :15 Drill Choice
    8 x {12.5 Extremely Fast /12.5 Easy Swim} on 1:00
    (1-4 free, 5-8 back)
    (800)

    Main
    8 x 75 on 2:00
    Descend 1-3 to FAST, - #4 is EZ free
    (1-3 free, went :57-:53-:47; 5-7 back, went :60-:57-:53)
    3 x 100 KICK on RI :30
    alternate FAST and EZ by 25s
    4 x 50, 4:00 for each two 50s odds are off the blocks FAST, with GOOD STARTS
    evens are EZ free (#1 fly - :33, #3 free - <:29)
    (1100)

    Cool down
    3 x 100 on 2:00 as 50 Dr, 50 Swim
    (300)


    Total: 2200 yards


    Will do a 45 minute class later today. That will be the last time I do spinning until after my meet next weekend (Nov. 22-23)

    Updated November 10th, 2008 at 01:24 PM by poolraat

    Categories
    Uncategorized
  2. Two weeks to go...

    by , November 8th, 2008 at 12:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, November 8, 2008


    My big meet of the fall is in 2 weeks. I am also doing a meet a week from today but it will be a "practice meet" where I plan on swimming 5 events over a period of about that many hours.

    SCY, Solo

    Warmup
    1x 300 swim, as 100 free/100 back/100 free
    4 x 50 kick on RI :10 alternate dolphin/flutter on back
    4 x 50 drill
    8 x 25 choice on :30, did 1-4 free, 5-8 back


    Main Set
    4 x 200 free on 4:00
    1st 200: strong, (2:36)
    2nd: 100 strong (1:14), rest 10 sec, 50 FAST (:34), 50 EZ
    3rd: 2 x 100 strong (1:15) with 10 sec rest,
    4th: 4 x 50 strong (:35-:36) with 10 sec between each
    1 x 100 easy free

    6 x 50, 4:00 for each two 50s
    odds are off the blocks FAST, (back :34, Fly :34, Free :29)
    evens are EZ

    Cool down
    400 swim easy back and free

    Total: 2500 yards
    Categories
    Uncategorized
  3. 11/7/08

    by , November 7th, 2008 at 11:24 AM (A comfort swimmer's guide to easy swimming)
    Friday, November 7, 2008
    Solo, SCY

    Warmup
    1 x 300 swim
    6 x 50 on 1:10 fast kick
    6 x 50 on RI :10 drill
    8 x 25 on :30 choice FAST! (1-4 free, 5-8 back)
    1 x 100 Easy Swim
    (1200)

    Main
    Repeat 2x, #1 free, #2 back
    100 strong on 2:00 (free 1:10, back 1:20)
    2 x 50 strong off 1:00 (free :33, back :38)
    1:00 rest
    4 x 25 FAST off 0:30 (free :16, back :18)
    100 EZ swim down off 2:30
    (800/2000)

    Cool down
    1 X 400 easy free and back
    (400/2400)
    Categories
    Uncategorized
  4. Easy day today

    by , November 6th, 2008 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    Early morning
    SCY with Carrie

    Warm up
    300 swim, did 100 free/100 back/50 free/50 back
    6 x 50 kick on RI :10
    6 x 50 drill on RI :10

    Main set
    2 x (4 x 75 on 1:30), desc 1-3 (fast), 4 easy
    Round 1 free, went 1:00-:56-:52
    Round 2 back, went 1:04-1:00-:57

    3 x 100 kick on 2:30, flutter w/board
    #1 - all good effort, #2 - 50 fast, 50 moderate, #3 - 25 easy/50 fast/25 easy

    Cool down
    200 easy free and back

    Total 2000 yards


    Afternoon
    SCY solo
    I wanted to do some backstroke work this morning but ran out of time so I took a long lunch break and did this:

    1 x 200 easy to moderate free
    4 x 150 back on 2:45 (went 2:15-2:10-2:08-2:05)
    additional 1:00 rest
    4 x 100 back on 1:50 (ave. 1:23)
    1 x 200 easy free/back
    6 x 50 as 25 fast fly/25 ez free rest as needed
    1 x 200 easy free/back

    1900 yards


    Yoga class tonight.

    Updated November 6th, 2008 at 04:39 PM by poolraat (add addtional info)

    Categories
    Uncategorized
  5. Wednesday, November 5, 2008

    by , November 5th, 2008 at 12:39 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    400 swim, I did 100 free/100 back ...
    6 x 50 drill on RI :10
    8 x 25 on :30, h,e,e,h..., did 1-4 free, 5-8 back

    Main Set
    2 x (4 x 50 on 1:00) desc 1-3 afap, #4 easy
    1st round did free, went :37-:34-:31
    2nd round did back, went :39-:37-:34

    8 x 50 kick on 2:30 for each 2, as odds afap on back, no board, evens easy board ok.
    Did dolphin on 1 & 5 (ave :51),
    flutter on 3 & 7 (ave :46)

    6 x 50 choice (was supposed to do 12 but ran out of time), odds of blocks afap, evens easy free, did 2 free and 1 fly. Spent some time helping Carrie with starts. She hadn't done a start off the blocks since high school and was a bit apprehensive.

    Cool Down
    300 swam as half free, half back

    Total 2300 yards


    45 minutes of spinning during my lunch break.

    Updated November 5th, 2008 at 04:18 PM by poolraat

    Categories
    Uncategorized
  6. First meet since LC Nationals

    by , November 4th, 2008 at 01:57 PM (A comfort swimmer's guide to easy swimming)
    I just sent in my entry for my first meet since LC Nationals in August. The meet is on November 15 in Salt Lake City. I swam this one last year and had a lot of fun, even though I didn't do very fast times.

    I am hopeful that I will do better this time even though I will not be fully tapered. I am tapering for a (USAS) meet in Boise Idaho on the following weekend.

    I will attempt the 200 back for the first time ever. In addition I will be doing the 50 and 100 back, 100 free, and 50 fly.
    Categories
    Uncategorized
  7. Tuesday, November 4, 2008

    by , November 4th, 2008 at 12:42 PM (A comfort swimmer's guide to easy swimming)
    Warmup
    1 x 300 swim, half free, half back
    6 x 50 on 1:10 kick, flutter on back, no board, ave. :50
    6 x 50 on RI :10 drill

    Main
    2 x (4 x 100 on 2:00)
    Descend 1-3 to FAST, #4 is EZ
    Round 1 is free (went 1:20-1:12-1:06)
    Round 2 is back (went 1:28-1:20-1:14)

    12 x 50 KICK on 2:30 for each 2
    odds are FAST, evens are EZ
    alternate dolphin (ave. :53) & flutter (ave :47), no boards


    8 x 25, 1, 3 fly, 5, 7 free
    odds are off the blocks FAST, evens are EZ free or DAB
    (1600 y in main set)

    Cool down
    200 easy swim

    2700 yards

    Yoga tonight
    Categories
    Uncategorized
  8. Taper starts today

    by , November 3rd, 2008 at 08:16 PM (A comfort swimmer's guide to easy swimming)
    I arrived at the pool at 6:00 this morning, workout in hand, ready to go only to find that the pool's heating system went out sometime during the weekend and the pool temp was in the lower 70's. That would be fine if it were still summer, but this morning I had to scrape the frost off the windshield before driving to the pool. So I started my taper with a day off. I'm hoping that the got the heat going and the temps will be warm enough tomorrow morning.

    I did go to the gym at lunchtime for a 45 minute spin class so I did do something today.
    Categories
    Uncategorized
  9. Saturday, November 1, 2008

    by , November 1st, 2008 at 12:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warmup
    1 x 400 choice, alternated free/back by 100's
    6 x 50 fast kick on 1:30, went :48-:50
    6 x 50 drill, RI :10
    (1000)

    Repeat 2x
    did 1st time free on 1:45, 2nd time back on 2:00
    {1 x 100 Easy pace (free 1:25, back 1:32)
    {1 x 100 Moderate Pace (free 1:20, back, 1:25)
    {1 x 100 Good Effort (free 1:15, back 1:20)
    {1 x 100 Easy pace (free 1:30+, back 1:35+)
    {1 x 100 Moderate Pace (free 1:20, back 1:27)
    {1 x 100 Fast (free 1:09, back 1:14)

    1 x 100 easy back/free

    [was supoposed to do
    12 x 50 on 2:00 - 25 All out / 25 easy (4 each fly/back/free) from blocks, explosive first 25, good turn & breakout then go easy for the rest.]

    Started with backstroke, did 4 got a calf cramp on the 4th so stopped.
    (1500/2500)

    Cool down
    1 x 200 easy to moderate free\back
    1 x 50 fly
    4 x 50 easy free

    Total 2950 yards

    Updated November 1st, 2008 at 05:21 PM by poolraat

    Categories
    Uncategorized
  10. A Little Bit Faster

    by , October 31st, 2008 at 11:19 AM (A comfort swimmer's guide to easy swimming)
    Friday, October 31, 2008
    SCY, Solo

    Warmup
    1 x 300 swim free and back
    6 x 50 on 1:30 Kick fast, did these on my back, no board, (ave. around :50)
    6 x 50 drill

    Main

    12 x 50 back on 1:05 I started these at about :44-:45 and gradually descended to about :39-:40 Last one at :37.

    8 x 25 on :45 KICK 15 AFAP then cruise, Choice, Did 4 free w/board, 2 back kick, no board, 2 dolphin on back, no board

    3 x (4 x 25 on :45), #1 fly, #2 back, #3 free, do 15y AFAP/10 cruise

    1 x 300 free/back at a moderate pace.

    1 x 50 back for time from block start. Went :32.1
    My right calf acted like it wanted to cramp about 15y into this swim so I eased up a bit on the kick. This is my 2nd fastest 50 EVER!!

    1 x 300 free/back at a moderate pace.

    2,650 Yards
    Categories
    Uncategorized
  11. Thursday, October 30, 2008

    by , October 30th, 2008 at 11:20 AM (A comfort swimmer's guide to easy swimming)
    Solo SCY

    Warm up
    1 x 500 swim as 100 free/100 back/75 free/75 back/50 free/50 back /25 free/25 back

    4 x
    {1 x 50 25kick/25drill
    {1 x 50 25drill/25swim
    Did 1 for each stroke

    Main Set
    1 x 200 free on 3:30 (2:38)
    3x
    1 x 100 on 3:00 KICK did on back, no board
    1 x 50 on 1:30 SWIM FAST
    1 x 50 on 1:30 KICK again on back no board
    on 50s: #1 fly (:36), #2 - Back (:36), #3 - free (:31)

    300 free at moderate pace

    1 x 50 choice off blocks for time (went free @ :28.4)

    Cool down
    300 easy swim

    2350 yards

    Updated October 30th, 2008 at 01:43 PM by poolraat

    Categories
    Uncategorized
  12. Out of the Comfort Zone

    by , October 29th, 2008 at 11:30 PM (A comfort swimmer's guide to easy swimming)
    Wednesday evening 10/29/08
    SCY Some solo, some with the guy in adjacent lane.
    I went with the intent of just doing some kicking and practicing backstroke starts but got talked into swimming a set with a friend swimming in the next lane.

    Warmup
    200 easy free, 200 easy back
    4 x 100 kick on 2:00, dolphin on back with monofin (ave 1:15)
    100 easy free
    4 x 100 kick on 2:00, dolphin on back with zoomers (ave 1:35)

    5 x 100 free on 2:00 (with Dale, he was doing 10) I descended these 1:14->1:09

    300 easy swim and kick

    Total 2100 yards
    Categories
    Uncategorized
  13. Stroke/Speed Endurance

    by , October 29th, 2008 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 29, 2008
    SCY, Solo

    Warmup
    1 x 300 swim, half free, half back
    4 x 100 kick on back on 2:15 odds flutter, evens dolphin
    (700)

    Main Set
    6 x 150 : Swim 2 sets of 3
    #1 Go 50 Hard, 50 Easy, 50 Hard
    #2 50 Easy, 50 Hard, 50 Easy
    #3 All Hard.
    (1-3 free, went 1:58-2:05-1:53)
    (4-6 back, went 2:15-2:15-2:08)

    1 x 50 on 1:00 Easy Swim


    The following set was all backstroke
    {5 x 50 on :55 Maintain Pace (ave. :45)
    {4 x 50 on 1:00 Faster than Previous (ave. :43)
    {3 x 50 on 1:05 Faster than previous (ave. :41)
    {2 x 50 on 1:10 Faster than previous (ave. :39)
    1:00 Rest
    1 x 50 Fastest of All (went :36)
    (1700/2400)

    Cool down
    1 x 400 Drill 50/ Swim 50
    (400/2800)



    Total: 2800 yards

    Will do 45 min. spin class later today.



    Categories
    Uncategorized
  14. An evening swim

    by , October 28th, 2008 at 10:37 PM (A comfort swimmer's guide to easy swimming)
    Tuesday 10/28/08 P.M.
    Solo SCY
    I blew off yoga and went to the pool after work for a bit more speed work.

    1 x 500 swam as 100 free/100 back/75f/75b/50f/50b/25f/25b
    4 x 100 kick on 2:15 (flutter kick on back 1:45)
    8 x 25 UW SDK w/fins (zoomers)

    16 x 50 on 3:00 for every 2; swam as 1 fast stroke/1 easy free
    1-3-5-7 fly (ave. :36)
    9-11-13-15 back (ave. :34)

    300 easy back/free

    2200 yards
    Categories
    Uncategorized
  15. flyin' off the blocks

    by , October 28th, 2008 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    Tuesday, October 28, 2008

    Solo, SCY

    Warmup
    1 x 300 swim
    6 x 50 alt dolphin and flutter, no board
    8 x 25 Butterfly drills RI :10
    (800)

    Main set
    8 x 50 on 2-3:00 sprint off the blocks
    1-4: swim 25 all out FLY, then 25 easy free
    5-8: swim 25 all out free, then 25 easy free

    Repeat 2x (free)
    {1 x 200 on 3:15 Count Strokes (ave 17 spl)
    {2 x 100 on 1:45 Minus One Stroke (16 spl)
    {4 x 50 on 1:00 Minus One Stroke (15 spl)

    (1600/2400)

    Cool down
    1 x 200 easy back (counted strokes and average is 16 spl, if I take at least 5 sdk's off the wall)

    Total: 2600 yards

    Updated October 28th, 2008 at 10:28 PM by poolraat (Corrections)

    Categories
    Uncategorized
  16. Monday, October 27, 2008

    by , October 27th, 2008 at 02:30 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    1 x 300
    6 x 50 on 1:10 Kick, alternate dolphin and flutter
    6 x 50 on 1:10 Odd:25 Fly build/ 25 ez free, Evens: 25 Back build /25 ez free,
    (900)

    Main Set
    Do 3 times through
    1 x 100 Focus on long Pullouts.
    4 x 25 on :45 - Really Fast
    4 x 50 on 1:10 Kick Fast.
    Round 1 & 2 All backstroke
    Round 3 - 100 free, 25's fly

    2 x 150 on 2:30 Negative Split Break @ 75 :10R
    (1500/2400)

    Cooldown
    1 x 300 easy kick/swim/DAB

    Total 2,700 Yards

    Went to spinning class during my lunch break today. It was a kick a** session and my legs are really feeling it now even after 4 hours.

    Updated October 27th, 2008 at 08:39 PM by poolraat (add later workout)

    Categories
    Uncategorized
  17. Distance backstroke today

    by , October 24th, 2008 at 01:03 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 24, 2008
    SCY, solo

    Warmup
    1 x 300 swim 150 feee/150 back
    8 x 50 Kick on RI :10 (no board)
    8 x 50 drill on RI :10 (mix of free and back)
    (1100)

    Main Set
    3 x 200 back on 3:30 descend and keep long and relaxed (went 3:10-3:05-2:56)
    1 x 200 kick on w/board on 5:00
    3 x 200 back on 3:30 same as above
    (went 3:06-3:05-2:57)
    1 x 200 kick w/board
    (1600/2700)

    Cooldown
    1 x 100 easy free and DAB
    (100/2800)

    I was very pleased with this set. My times for the 3rd 200 of each set were about as fast as I have ever swam a 200 back (and 20-30 sec. faster than I could do a year ago). And I was swimming relaxed, not pushing. I am now wondering what I will do for a 200 in a meet.
    Categories
    Uncategorized
  18. A freestyle & backstroke day

    by , October 23rd, 2008 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    Thursday, October 23, 2008
    SCY with Carrie

    Warmup
    300 swim, did half free, half back
    4 x 75 as k/d/s by 25's, did one each stroke
    8 x 25 as #1 fast -> easy, #2 easy -> fast,
    #3 easy, #4 fast, repeat. 1-4 free, 5-8 back

    Main set
    2 x 200 on 3:30, free with every 4th length back (ave 2:50)
    4 x 100 on 2:00 as 50 free/50 back (ave 1:25)
    6 x 50 on 1:00 as odds free, evens back (ave :37)
    8 x 25 IMO AFAP on :45

    Cool down
    300 easy kick and swim

    Total 2400 yards
    Categories
    Uncategorized
  19. A bit out of the comfort zone

    by , October 22nd, 2008 at 12:13 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 22, 2008
    Solo, SCY

    Warmup
    1 x 400
    4 x 100 on 2:30 7 kick drill 2 back 2 free
    6 x 100 moderate on 2:00 odds free, evens back

    Main set
    Repeat 2x, #1 fly, #2 back
    4 x 25 on 1:00 AFAP
    (ave :16 on fly, :16 on back)
    rest an additional 1:00
    4 x 50 on 3:00 AFAP
    (ave :36 on fly, :35 on back)
    1 x 100 easy free/back

    Cool down
    4 x50 easy free/back

    Total 2400 yards
    Categories
    Uncategorized
  20. Back is still faster than fly

    by , October 21st, 2008 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, October 21, 2008
    SCY, with Carrie

    Warmup
    1 x 400 as 200 free/200 back

    Repeat Six Times
    {1 x 50 on 1:10 kick
    {1 x 50 on 1:00 drill


    Main Set Repeat Three Times
    {1 x 100 on 2:00 free (went 1:20, 1:18, 1:15)
    {1 x 100 on 2:30 KICK
    {1 x 50 on 1:00 SWIM FAST CHOICE**
    {1 x 50 on 2:00 KICK
    **#1 fly :34, #2 back :33, #3 free :29

    5 x 100 free on 1:45 PULL with buoy only



    Total 2400 yards
    Categories
    Uncategorized