View RSS Feed

The Labours of SwimStud

Ah just my workouts and meets etc...
The odd random thought and I hope nugget of information from a non top ten/elite yukster, which might be useful to other regular guys in speedos!

  1. Nobody at the pool today...YAY!

    by , January 20th, 2009 at 04:00 PM (The Labours of SwimStud)
    So I swam while everyone else got their Obama on...

    4 x 50
    200 K no fins
    4 x 25 K 1:00 AFAP no fins these were about :25
    300 K w fins
    4 x 25 1:00 AFAP w fins I was hitting these on :16 or :15
    4 x 50 Pull Snorkel, paddles and fins
    4 x 50 Pull Snorkel and fins
    4 x 50 Snorkel
    4 x 50 Paddles
    4 x 50 No gear

    Updated January 20th, 2009 at 08:14 PM by SwimStud

    Categories
    Uncategorized
  2. Some recovery!

    by , January 19th, 2009 at 07:35 PM (The Labours of SwimStud)
    Well after yesterday's meet I went in and did a recovery set that I liked. I was tired and the busy weekend didn't help.

    I set up 15 x 200 but only got through 13 before I ran out of time.
    I went Kick, Pull, Swim using fins for the kick and pull and paddles.

    In the afternoon I did 40 minutes on the ellipse HR >140

    Then did a full weight workout!
    Chest Press
    Abs
    Pullovers
    Leg Press/Calf Press superset
    Leg Extenion
    Leg Curl
    Abduction/Adduction
    Pull Dows
    Yoga Ball

    Updated January 19th, 2009 at 08:28 PM by SwimStud

    Categories
    Uncategorized
  3. Blech Meet!

    by , January 18th, 2009 at 01:03 PM (The Labours of SwimStud)
    Well, had a SCM meet today thought I might do better than I did. Only swam 3 events:

    100 FR 1:14.somethingawful. That's a bit slow for me. Though I did try breathing more, but I think I messed it up and took 1 or 2 too many at the 75 mark. Should have taken 1 more at the 50 and then I may not have got so whacked.

    50 FR :32.42 (I think) well not bad it's within 1 second of my PB...so it's in the neighbourhood! I also tried a breathing pattern and it was ok. went 1 up and 2 back. I'm training to go the first 25 without in the SCY...yes it's a mental game but it's a new game to me, and I'm learning the rules!

    50 BR :39.83 Unhappy with this being a second off my best times on conversions...I haven't been back there since 07 but then I'm not really training for BR lately. Just checked my records and although it's slower on converts, it's an SCM PB...lol so I'll take the positive.

    We move on.

    Updated January 18th, 2009 at 02:40 PM by SwimStud

    Categories
    Uncategorized
  4. Skipping the morning!

    by , January 16th, 2009 at 05:27 PM (The Labours of SwimStud)
    Yup I went back to bed after getting up at 4:30 am.
    Felt tired. I am out tonight and have 2 meets to attend which both start early. I won't have a chance to make up the sleep. However I put in 2100 in the mid morning in the usual Drilly-Feely way:
    6 x 50 w/u
    6 x 50 Pull Snorkel, paddles and fins.
    10 x 50 Paddles and Fins. It was meant to be 6 but I felt something working well so I did more to help learn the feeling.
    6 x 50 Paddles
    6 x 50 Snokel and Paddles
    4 x 50 Snorkel
    4 x 50 No gear

    Did 40 mins on the elliptical at HR>140
    4 set core work with yoga ball.


    Made some vids for you...you can watch me and then as a treat get a feel for what it is like to be me in a swim!

    See me!
    http://www.youtube.com/watch?v=3noBd...e=channel_page

    Be me!
    http://www.youtube.com/watch?v=wTAcU...eature=channel
    Categories
    Uncategorized
  5. A little bit of this...

    by , January 15th, 2009 at 04:02 PM (The Labours of SwimStud)
    ...a little bit of that...

    Did a mid-morning slow and drilly session but tossed in some sprints from the block for fun!
    4 x 50 Swim
    4 x 50 Snorkel and Paddles
    2 x 50 off blocks 3:00
    4 x 25 off blocks :30
    3 x 100 K :0 RI a bit more of a recovery set today. FL, FR, FR
    4 x 50 Pull Snorkel and Fins
    4 x 50 Swim Snorkel and Paddles
    2 x 50 Snorkel--Still head; nice rotation.
    2 x 50 Swim --no gear!

    It was fun.
    Categories
    Uncategorized
  6. Long day!

    by , January 14th, 2009 at 09:21 PM (The Labours of SwimStud)
    Began at 5 am with 3000 yards of IM work:
    Warm Up
    600 FR/Non FR by 100.
    I did K, BK, BK
    Main
    2 300 IMO K/D/S on :500
    3 x 200 on 3:30
    4 x 100 IM 2:00
    5 x 50 1:00
    Odds:FR / Evens:Choice Did FR,BR,FR, BR,FR
    6 X 25 :30 Odds: FR/Evens Non-FR Did FR, BR x 3
    Cool

    2 x 100 Pull: Snorkel, Paddles & Fins
    4 x 50 swim Snorkel only.

    Late Morning Cruise:
    4 x 50 FR
    12 x 25 K :45 4, 8 AFAP did 11 & 12 as a fast 50.
    3 x 100 K with fins :20
    RI Did FR, FR, FL
    4 x 50 Pull Snorkel, Paddles & Fins
    4 x 50 Snorkel & Paddles
    4 x 50 Pull
    Snorkel.
    4 x 50 No Gear


    After Work:
    40 mins elliptical HR >120
    Leg Press
    Pull Downs
    Pullovers
    Bench Press
    Yoga Ball abs and hyper extensions.

    Coached team and taught swim lessons.

  7. Mid morning manouvers.

    by , January 13th, 2009 at 04:29 PM (The Labours of SwimStud)
    No, not those ones!

    Tried to do a bit different this am:
    500 K with fins.
    2 x 100 P Snorkel, paddles and fins.
    2 x 100 S Snorkel and paddles.
    8 x 25 off block 1:00 1 & 8 no breathers.
    4 x 50 EZ
    200 K with fins.

    Feeling a bit tired.

    Updated January 13th, 2009 at 06:03 PM by SwimStud

    Categories
    Uncategorized
  8. Love me two times babeeeee...

    by , January 12th, 2009 at 10:10 PM (The Labours of SwimStud)
    OK well not love but swimming...almost as good...

    Early dip was the normal skills and drills merry go round:
    4 x 50 FR to warm
    12 x 25 K no fins :45 #4, 8, 11 & 12 AFAP (no rest between 11 & 12)
    3 x 100 K HARD with fins :20 RI
    4 x 50 Pull fins, paddles and snorkel
    4 x 50 swim snorkel and paddles
    4 x 50 swim paddles
    4 x 50 swim 2 snorkel/ 2 no gear.
    Total 1600

    Best part of 20 minutes water treading while coaching in the deep end.

    Evening swim all free:
    6 x 50 swim
    5 x 200 thusly:
    1) EZ
    2) 150 EZ/50 HD
    3) 100 EZ/100 HD
    4) 50 EZ/150 HD
    5) HD
    100 EZ
    500 8:45 (1:45pace)
    400 6:40 (1:40pace)
    300 4:45 (1:35pace)
    200 3:00 made it but needed rest to go
    100 1:25 made it gasping!
    300 EZ
    Total 3200

    Grand Total 4800
    Categories
    Swim Workouts
  9. Once, twice, three times a crazy!

    by , January 9th, 2009 at 06:43 PM (The Labours of SwimStud)
    Yes it is a three-a-day day today!
    Began with 2800 this morning at 5am.

    IM workout:

    600 FR/NF by 100's I did my NF BACKSTROKE, which I enjoyed...I am beginning to think there is something wrong with me
    8 x 50 1:00 (2x) 3 x IM transitions & #4 a 50 FR

    (4x) 100 FR 2:00; 100 IM 2:00--Felt good for making the ints and not wussing out.
    (3x) 100 FR EZ 2:00; 100 NF hard 2:00--I went back to form and did BR.

    In the mid morning I hopped in for 1500 more:
    4 x 50 Swim with Snorkel
    12 x 25 K no fins; w/board on :45 Every 4th AFAP. On the last 50 again I went AFAP without stopping.
    8 x 25 IMO :30 Made them all and didn't die!
    4 x 50 of each of the following:
    Pull: full gear, fins, paddles and snorkels.
    Pull: fins & snorkel
    Swim: Paddles
    Swim: No Gear

    Repetitive? Yes. Getting me anywhere? I think so!

    Stroke feels really nice--I could be really swimming badly though lol

    In the PM:
    1.25 mile run.
    20 Minutes on Elliptical.
    Main group weights:
    Leg & calf press; bench press, pull downs
    Core work with the yoga ball.

    Tired.

    Updated January 9th, 2009 at 07:49 PM by SwimStud

    Categories
    Uncategorized
  10. Ugh hungover without the booze!

    by , January 8th, 2009 at 04:22 PM (The Labours of SwimStud)
    That's about how I felt this morning, I either ate something or have a small stomach upset. I'm enjoying these short am swims which are becoming a nice little productive mini workout:
    4 x 50 :50
    12 x 25 K no fins :45 every 4th AFAP. The last 50 of the set I went all out without a rest and managed a 1:10
    3 x 100 K w/fins all out :20 RI
    Snorkel, Paddle and Fin time!
    4 x 50 full gear; working the rotation, hand entry and avoiding underwater crossing over.
    2 x 50 Snorkel and Paddles; focus on hand entry & exit avoid splash & slipping.
    2 x 50 Snorkel; swim focus on still head
    2 x 50 Paddles; entry, exit, splash & slippage again
    2 x 50 No gear. Work DPS went 12's and 13's depending on direction. Good strokes and rhythm, felt nice and like the gear focus is paying off!


    The swim picked me up overall. It gave me an energy boost and made me feel less ill.

    Updated January 8th, 2009 at 06:07 PM by SwimStud

    Categories
    Uncategorized
  11. Yesterday, all my bubbles seemed so far away....

    by , January 8th, 2009 at 02:07 AM (The Labours of SwimStud)
    OK enough of the Beatles puns!
    Writing this at near 2am b/c the power just came back on and woke me and the neighbour's generator is still running and I cant sleep.
    Yesterday's Swim:
    500 FR 8:45 nice and easy.
    4 times through
    50 K; 50 D; 50 Swim
    I wore fins for the whole thing and used snorkel and paddles for the drill part.

    100 EZ
    10 x 100 1:40
    these were tougher than I expected but I was trying to keep good form and swim as fast as I could without losing my sense of control.
    100 EZ
    8 x 25 AFAP 1:00 went 1-4 push off the wall and 5-8 off the block; last one all out on 1:30 and went 13.5
    3 x 100 P Snorkel, fins and paddle
    200 by 50 swim 1 with paddles; 2 no gear, 3 & 4 EZ

    In the afternoon I did a 1.25 mile run. Paced it out a bit harder than normal.

    Lifted again:
    Nautilus
    Leg press/calf press super-sets:
    4 x 15 200lb. I never put weight down until 4 sets are done.
    Leg Ext:
    4 x 12 reps at 50lb: Up...1/2 down...back up..."one rep"
    Leg Curl: 4 x 12 on about 35lb focus on using just hams not hips.
    Adduction/Abduction: 4 x 15 of both 95 on Adduct; 80 on Abduct.
    Chest Press: 4 x 12 about 90lb alternate hand grips.
    Pull Downs : 4 x 15 80lb 2 Hands max-wide hands, 2 hands shoulder width.
    Crunch Machine: 4 x 15 on about 40, work abs not arms...

    Pullovers: 4 x 15 on about 55lb focus abs, tris and lats.
    Free Weights
    Rear Delt Raise 2 x 15 with 10lbAlternate Dumbell Curls/Shrugs super-sets 25lbs 2 x 15
    Rear Delt Lift empty bar; focus on hitting the rear delt.
    Yoga Ball everyone else was using it so I did some lower back leg lift/hyper extensions.

    Did I mention I coached for an hour and then taught another lesson for 45 minutes? Ok, well now I did...


    Categories
    Uncategorized
  12. 1400 or was it 1500...

    by , January 6th, 2009 at 04:28 PM (The Labours of SwimStud)
    I lost count today but I thought I did 1500 although I am only blogging 1400...chlorine saturation...
    Continuing the snorkel, fin and paddle fun as I work on my head position and underwater pull...

    200 swim. Pool was empty so I did a 150 doing 25 in each lane and going under the lines...It was hard work as I had to stay low and get momentum...I then did a 50 to round off.

    6 x 50 swim with snorkel
    12 x 25 K no fins on :45 every 4th sprint--went 30-31's on the sprints.
    3 x 100 K with fins AFAP :20 RI
    50 swim AFAP w/ fins went a :26 from push.
    3 x 50 P fins and paddles
    50 w/Paddles
    50 No gear

    I may have done an extra 100 yards but I can't recall so if you lose count...it didn't happen, right?

    Updated January 6th, 2009 at 05:49 PM by SwimStud

    Categories
    Uncategorized
  13. Tired and Tested!

    by , January 5th, 2009 at 10:29 PM (The Labours of SwimStud)
    Well had a double of sorts today. I did my normal 1200 yards this morning including some kicking tests to see if I am faster on my 25's...I am!

    25 Y Results 9/21
    Dive from side--No board flutter :26
    Push--w/Board flutter :24
    Dive from side--SDK :24
    Dive from side--Swim :15

    25 Y Results 1/04
    Dive from side--No board flutter :20.32
    Push--w/Board flutter :20.1
    Dive from side--SDK <:21
    Dive from side--Swim :14.5

    I got these from a watch vs the pace clock in September, but even if you give me a margin of error of 2 seconds on the pace clock. I am still faster!

    Workout 1
    4 x 50 W Snorkel
    2 x 50 Snorkel and paddles
    200 above kick testing incl. EZ
    25s swim backs.
    3 x 100 K no fins
    100 K broken and I did a test 50 K w fins went :32
    4 x 50P Snorkel, fins and paddles.
    2 x 50P Snorkel and fin
    1 x 50 Snorkel
    1 x 50 No gear

    Workout 2
    Ladder 100 to 500 to 100 (2500)
    I tried 1:38's but after the 300 I had a wicked headache and had to back down to 140's and eventually about 1:45. I didn't eat properly before and I think it was a factor.
    I finished off with a nice EZ 500:
    3 x 100 with full gear.
    4 x 50 removing the gear by 50's fins, paddles, snorkel. Last 50 "naked" in the David Barra sense of the word!

    Updated January 5th, 2009 at 11:13 PM by SwimStud

    Categories
    Uncategorized
  14. It's a new year...

    by , January 2nd, 2009 at 07:26 PM (The Labours of SwimStud)
    500 Warm up 2 x 100 snorkel 300 swim.
    2 x 250 4:15
    3 x 100 1:45
    4 x 50 1:00 FAST...should have been :50 but I am blind, apparently.
    3 x 100 1:40 Pull with fins, snorkel & paddles.
    2 x 250 3:45 Snorkel and paddles.
    1 x 500 8:16 (1:38 pace) no gear.
    2 x 100 EZ with snorkel.

    Yes, I'm using a lot of gear but I am trying to work on a few things with my stroke.


    After work I ran 1.25 miles AGAIN, then went to lift weights.
    I'm ready for
    Categories
    Uncategorized
  15. Snuck 1 more in!

    by , December 31st, 2008 at 05:17 PM (The Labours of SwimStud)
    I did a recovery 2000 this ame. UI really needed it as I awoke at 3am and could not fully get back to sleep b/c of muscle aches LOL!

    I did something like this (FR unless indicated other):
    4 x 50 Swim
    4 x 50 Swim with Fins and snorkel
    8 x 50 Fins, Snorkel and Paddles
    8 x 50 Snorkel and Fins
    8 x 50 Snorkel
    2 x 50 BR SPL but mod speed
    2 50 EZ

    Tonight is party night. I am putting on my Dinner Suit and going to the neighbours...

    "Auld Lang Syne"
    Categories
    Uncategorized
  16. Ringing out the old!

    by , December 30th, 2008 at 09:26 PM (The Labours of SwimStud)
    Last biggie of 2008...Mary Sweat will not have to wait much longer to see if I met her expectations!!

    I did a 1200 swim with all the toys this morning:
    4 x 50 FR Snorkel--try not to drown...
    4 x 50 FR Snorkel and fins--work rotation...
    4 x 50 FR Snorkel, fins and paddles--work hand entry and balance...
    8 x 50 FR Fins and Paddles--work position and hand entry...
    4 x 50 Breast No gear--work SPL...
    All easy to moderate.

    Went back at night for the top up.
    6 x 50 with snorkel did some flip turns...I'm getting better!
    4 x 50 Swim--waiting for workout group to catch up.
    200 K FR with fins
    200 P FR
    100 FR
    100 K--did BR no fins
    100 P
    100 FR
    With warm up out of the way I did the following, all FR 2 x thru:
    3 x 100 1:35
    75 Mod :10 RI 25 Fast
    150 Mod :15 RI 50 Fast
    200 Mod :20 RI 100 Fast
    3 x 100
    1:45
    2nd time through was with fins...I made the last 3x 100 all out kicking with a board.
    300 EZ to cool
    I made that to be 4000 for a total of 5200 on the day.
    I rewarded myself with a mug of tea and 2 scrumptious mince pies from London, heated and drowned in heavy cream. That was my last big swim of the year and, so as Tiny Tim observed; God bless us, everyone!
    Categories
    Uncategorized
  17. More Three-a-day heroics!

    by , December 29th, 2008 at 06:50 PM (The Labours of SwimStud)
    Well I got back into the water this morning at 7am and pounded out 3000 grueling yards! It went something like this:
    500FR (I went a few seconds slower than normal I think it was the Christmas Pudding).
    5 x
    100 K no fin & board.
    100 Drill-I used my Finis Snorke
    l http://us.st12.yimg.com/us.st.yimg.c..._2035_82116962
    Snorkel is new and I am adjusting to it. Someone told me I swim with my head too low...
    Then:
    10 x 50 black liners (mid pool) 1:00
    5 x 100 neg split on 2:00 I went 1:25 then held 1:30's picking up the back half.

    10 x 25 on :30 fast
    250 EZ Fins and more snorkel

    Part 2 at 1:30:
    Did 1200 broken into about 40% snorkel and 40% kicking, and 20% DPS. I really love my extra 1200 "feel and drill" sessions!

    At 3:00 I ran 1.25 miles and then lifted in the gym for about 45 minutes...topped off with a sauna.

    Weight Details per request:
    All Nautilus
    Leg press/calf press super-sets:
    4 x 15 200lb. I never put weight down until 4 sets are done.
    Leg Ext:
    4 x 12 reps at 50lb: Up...1/2 down...back up..."one rep"
    Leg Curl: 4 x 12 on about 35lb focus on using just hams not hips.
    Adduction/Abduction: 4 x 15 of both 95 on Adduct; 80 on Abduct.
    Chest Press: 4 x 12 about 90lb alternate hand grips.
    Pull Downs : 4 x 15 80lb 2 Hands max-wide hands, 2 hands shoulder width.
    Pullovers: 4 x 15 on about 55lb focus abs, tris and lats.
    Crunch Machine:
    4 x 15 on about 40, work abs not arms...

    Updated December 29th, 2008 at 10:48 PM by SwimStud

    Categories
    Uncategorized
  18. SCY Nats!

    by , December 28th, 2008 at 11:10 AM (The Labours of SwimStud)
    Well I checked the QT's in swimmer magazine. It's always good to start finish the year off with a laugh!

    Yep, I checked the 35-39 year old age group times, and then began thinking about how else I can spend the money that I won't be using to travel to Clovis...

    Seriously, can we have three brackets, so that there would be some level of competition for me?:
    Tech Suit Div
    Brief/Jammer Div
    Average Fat Guy Div

    Categories
    Uncategorized
  19. 2009 Goals

    by , December 27th, 2008 at 02:12 PM (The Labours of SwimStud)
    To break :28 on 50 FR

    Get under 1:02 on 100 FR

    OK that's going to be my focus up to zones...I'll also be looking to break a 2:50 SCY 200 BR but that is falling 2nd to the Free goals.

    Lost of fast 25, 75, and 125's right?

    Updated December 27th, 2008 at 02:18 PM by SwimStud

    Categories
    Uncategorized
  20. Workin' off the puddin'

    by , December 26th, 2008 at 11:41 AM (The Labours of SwimStud)
    You can stop laughing...did you see your paunch in the mirror this morning?

    Anyhow, forwent the new dorkel snorkel from santa today as the group was getting together for an impromptu workout...I'll take it to work on Monday. Did some breathing sets that almost killed me, but I'm not 100% congestion free so it was bound to be a bit painful. I had to quit repeat as I got a little bronchial spasm and I didn't fancy a respiratory arrest to round off the holiday season! Anyhow it was like this:

    500 Warm up

    2 x through:
    100 Kick 2:15
    100 Catch up 2:00
    100 Reach and tap behind 2:00
    100 Swim 1:45 1300
    4 x through:
    100 5/7 breath by 50 1000
    50 2 breath per 25
    25 no breath
    75 recovery

    2 x 200 on 3:30 (Meant to be 4 x but I had touble with breathing and I can make this time easily)

    400 K with fins 2 fast 2 easy.
    100 EZ

    Anyhow... all this before eating too!
    Categories
    Uncategorized