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Swim Workouts

  1. Triple, Thursday, Jan. 22

    by , January 22nd, 2009 at 06:10 PM (The FAF AFAP Digest)
    Worked all morning, but had the afternoon clear until 4:30 -- a rarity. Took advantage and did a triple -- run, weights, swim.

    First, went on a 5 mile trail run. I haven't been running since Dec. 25. Very unusual for me, but the cold weather has just turned me off. Today, it broke 40 and was sunny.

    Drove to the Rec Center and lifted weights for 25-30 minutes. (see, Q, ). Intended to go swimming there, but forgot my swimsuit. Argh. Had to drive home to get it and go swimming in the hot gym pool instead. Ripped off and remixed a set that Chris did yesterday.

    SCM, solo:

    Warm up:

    700 variety swim, kick, drill

    10 x 25 UW fly spin drill w/MF

    Main set:

    4 x 100 IM @ 2:10, broken at the 50 for 10 seconds (used this to get the heart rate up)
    4 x 50 back @ 1:10, @ 200 pace
    (went 39ish)
    100 EZ
    2 x 200 dolphin kick @ 4:00 w/board & MF, break at 50 for 10 seconds
    (went 32, 32, 33, 34 on both 200s. these hurt. had to do a 50 EZ after)
    4 x 50 fly @ 1:10, @ 200 pace
    (went 32s with fins)
    100 EZ
    4 x 100 back @ 2:10 w/ fins, broken at the 50 for 10 seconds
    (went 35-36 for first 3 and 34-35 on last one)
    (ran out of time for the last set of 4 x 50s)

    200 C/D

    Total: 3000 meters

    Updated February 10th, 2009 at 10:28 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Running
  2. Wednesday, Jan. 21

    by , January 21st, 2009 at 03:43 PM (The FAF AFAP Digest)
    SCY, solo:

    The lanes were more crowded than usual today. Several lanes were closed due to installation of new drains pursuant to the Pool & Spa Safety Act. Interestingly, none of our local pools seem to have been closed for any time due to the statute. In any event, I had to do less fly than I had planned on.

    Warm up:

    700 variety swim, kick, drill

    Kick set:

    12 x 100 kick, descend 1-4, 5-8, 9-12 to fast
    50 EZ between sets

    1-4 = dolphin kick on back with MF @ 1:45
    5-8 = backstroke kick @ 2:00
    9-12 = dolphin kick w/board @ 1:45

    Didn't go quite as fast as usual on these. Still felt fatigued from last night's workout. My fastest MF 100 was :57.

    200 EZ

    Lactate set:

    5 x 50 @ 3:00 AFAP backstroke with fins,
    50 EZ after each
    went about 26.5ish on each
    wanted to do more, but my stomach has been a bit queasy since last night. hope it doesn't presage something worse ...

    100 EZ

    Technique work:

    10 x 50 @ 1:05
    odds: breaststroke working on pullouts, hinging, lunging and neutral head position
    evens: fly drill, 3 l, 3 r, 1 both

    100 C/D

    Total: 3400

    Updated February 10th, 2009 at 10:27 AM by The Fortress

    Categories
    Swim Workouts
  3. Long Axis Night

    by , January 20th, 2009 at 10:17 PM (The FAF AFAP Digest)
    Gym:

    60 minutes at the gym this afternoon doing weights, core and RC. Didn't go crazy since I hadn't lifted since last Tuesday.

    Team Workout:

    Swam with my team tonight. Tuesday is always freestyle night. To me, that translates to long axis night.

    Warm up:

    200 swim
    200 kick
    200 drill
    200 kick
    200 swim
    (I skipped 200 chatting with my coach about last weekend's meet.)

    Main sets:

    assigned:
    800 freestyle pull, every 4th 50 fast
    did:
    4 x 200 backstroke, 4th 50 fast, :30 RI
    (I never pull; the guys on my team just love pulling though.)

    50 EZ

    10 x 100 free with fins @ 1:20
    (I did 5 free and 5 back. Held about 1:09s on back.)

    50 EZ

    8 x 75 @ 1:40 w/pull buoy
    (back, breast, scull -- odds on stomach, evens on back)
    (I don't own a pull buoy. I did the backstroke portion going 15 meters UW, dolphin kicked on breast and did V sit scull, which is tough on the forearms)

    50 EZ

    Speed set:

    assigned:
    16 x 25, 4 x through:

    3 fast free @ :30
    1 easy back @ 1:00

    did: (since no kicking)
    UW shooters with fins instead of the fast frees

    200 C/D

    __________________________________

    Got my splits from the races Sunday.

    200 back:

    32.11
    1:08.36 (36.24)
    1:45.13 (36.97)
    2:22.36 (37.23)

    Seems like a typical sprinter 200 back: out too fast. But for a first effort, I'm fine with it. I actually *tried* to go out at a leisurely pace. And my first 50 reflects, in part, popping off a good start. A backstroker teammate told me that, when she first started doing masters 200 backs, she had the same problem: always too fast the first 50. Now, she says she has to tell herself to go faster the first 50. lol

    My only other thought on the 200 back is that my legs didn't hurt as much as everyone warned me. It just hurt all over at the end. I'm attributing this to all my kicking and fin work. Probably helped in this event.

    200 IM -- I think I'll keep those splits "secret." I did, as previously confessed, bonk on free. The most interesting split was my first 50 fly: 29.29. Little surprised at this as I was *trying* to go very very slowly, was hardly kicking at all and had slight cramping in both calves. Maybe I just have no slow gear on fly ... I thought I was taking it out slower than my last 100 fly in October when I was out in 30.2 or 30.4 or thereabouts. So I was rather surprised to see this split. Thinking my 100 fly should be faster at Auburn ...

    Total: 3950

    Updated February 10th, 2009 at 10:28 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Recovery Day, Monday Jan. 19

    by , January 19th, 2009 at 05:27 PM (The FAF AFAP Digest)
    Just a short recovery swim today. Ande told me he's not too sore after meets, but I always feel pretty for a couple days. Hoping to get in a good workout tomorrow, although my kids are out of school for the Inauguration, which could prove problematic.

    SCM at the hot gym pool:

    700 warm up
    8 x 100 back on 2:00
    300 C/D
    20 minutes in the hottub

    _______________________________________

    Paul Wolf and I were chatting about 200 IMs. We decided it would be much better if you could swim the strokes in any order you wanted. I would definitely opt for fly-breast-free-back, if that were an option.

    Updated February 10th, 2009 at 10:29 AM by The Fortress

    Categories
    Swim Workouts
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