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TJ's Blog of Slow Swimming!

This is a log (on the web of course...making it a blog) of my practices and meet results. This way, I can track my progress and hopefully entertain others with my tales of slowness!

  1. Fly/Breast Day

    by , January 30th, 2009 at 01:30 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla Bettis.

    Warmup
    300 free
    400 IM - drill/kick/drill/swim

    4x25 fly descend on :45
    4x25 breast descend on :45 (try dolphin kick at front of pull rather than old way)

    4x3/4 length fly sprint on :40
    4x3/4 length breast sprint on :40

    6x100 on 2:00
    Odds - 25 fly fast/75 free
    Evens - 25 br fast/75 free
    I was out of it today and didn't catch all my times, but I was coming in right around 1:35 on these.

    12x50 free on 1:00 - br under water cycle off the start - I did these in just around :50.

    100 easy warmdown

    2350 meters

    Notes: My fly still feels off. At one point I remembered that if I pause briefly at the end of my recovery, my hips have the chance to come up and my kick is significantly stronger. But my breathing was still off. Oh well. That new interpretation of the breast stroke dolphin kick is challenging to get the hang of. After a few tries, I quit kicking twice and started to get the hang of it. We'll see how it works when I do a longer IM workout tomorrow morning.
    Categories
    Swim Workouts
  2. Fast Aerobic Free/Back

    by , January 28th, 2009 at 12:57 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) coached by Priscilla Bettis

    Warmup
    400 free
    150 choice sCull
    4x25 choice back drill on :40
    4x25 back swim on :35

    6x75 free descend by 2s on 1:40
    Went 1:20, 1:20, 1:18, 1:15, 1:10, 1:05
    4x50 back on 1:05
    Went 1:00, 1:00, cheated by doing 25 free/25 back, :55
    6x75 free descend by 2s
    Went 1:25, 1:20, 1:15, 1:15, 1:10, 1:08
    4x50 free on :55
    Went :39, :39, :40, :40
    4x25 back - Work SDK and breakout, easy into wall

    Warmdown
    100 easy - I did 75 back/25 free
    2250 meters

    Notes: The nice thing about finally figuring out how to keep a decent body position in backstroke is that my coach can give constructive criticisms that I can start to incorporate. The thing she has pointed out in my past two backstroke practices has been that I have been pushing my hand back at the end of my pull rather than using my forearm AND hand at the back end of the pull. I think I'm getting it on my right hand...but the left doesn't want to cooperate. When it does, I seem to hit the lane line (circle swimming). Does anyone have any suggestions. My backstroke felt pretty good today. I noticed that over the course of my intervals, I relaxed, and went faster! What a coincidence!

    Updated January 28th, 2009 at 04:35 PM by Iwannafly (Dang friends finding mistakes I missed!!!)

    Categories
    Swim Workouts
  3. Fast Aerobic Free

    by , January 26th, 2009 at 01:02 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY)

    Warmup
    400 free - every fourth length, one arm free, breathing to non-stroke side
    8x50 free descend by 2s on :55 - I started at :49 and descended to :39 or :38

    2x75 free fast on 1:15/1:30 - went 1:00 for the first and slowed to 1:04 for the second
    4x50 free on :55 - form over speed - I maintained ~:47s or :48s for all the 50s

    2x75 free fast on 1:15/1:30 - went ~1:04 to 1:05
    3x50 free on :55 - same as above

    2x75 free fast on 1:15/1:30 - went ~1:04 to 1:05
    2x50 free on :55 - same as above

    2x75 free fast on 1:15/1:30 - went ~1:04 to 1:05
    1x50 free on :55 - same as above

    4x100 on 1:45 - 50 kick/50 free
    (I did the first two all kick with fins, the third, 50 kick with fins/50 free with fins, but tried not to kick at all, and the fourth, 50 kick with fins/50 free)

    Warmdown
    5x25 free drill (partial-full recovery)
    25 free

    2450 yards

    Notes: I’ve got to work more on my kick. My ankles are getting more flexible, but now I get frustrated at how slowly I move when I don’t have fins on and I try to flutter kick. I just have to work on my kicking with the same intensity I have on a long mountain bike climb! It’s just pain and it’s only temporary!

    Updated January 27th, 2009 at 09:35 AM by Iwannafly

    Categories
    Swim Workouts
  4. Aerobic Free/Back

    by , January 23rd, 2009 at 12:59 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM)

    Warmup
    Twice through -
    150 free
    50 one arm back
    50 one arm free

    Four times through -
    • 2x75 free on 1:25 (went 1:10 on the first (oops) and about 1:15 to 1:16 on the rest)
    • 2x50 back on 1:05 (I barely made these and had to do free/back on one of them)
    • 2x25 free or back kick on :45
    4x100 fr/bk/fr/bk on 2:15 (My backstroke felt very strong on these (to me at least) and I finished them all just under 2:00)

    Warm down
    2x75 on 1:30

    2450 meters

    Notes: My backstroke feels lopsided. I don't roll to my right very well so my left shoulder doesn't get out of the water like I think it should. Despite how the sense of flailing on my backstroke, my coach tells me it's improving and I can make a majority of the intervals assigned. It's just completely fatiguing! I'm slowly getting the hang of it. Now if I just improve faster than SwimStud, I may be able to beat him at something!!!
    Categories
    Swim Workouts
  5. Aerobic short Axis Day

    by , January 21st, 2009 at 01:03 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown (SCM)

    Warmup
    300 free
    100 im drill
    100 back kick
    7x50 fly/breast drill on 1:10
    (Fly/Breast drill is 1 arm right fl, 1 arm left fl, 2 strokes br without breathing. So, breathing only on the 1 arm fly and trying to keep the same rhythm and undulation (or frequency and amplitude for those science and math people out there)).

    4x75 fl/fr/fl on 1:40 - I did one arm fly for all of these and finished them all right around 1:25
    4x100 fr on 1:45 - I finished the first one in 1:35 and the last one in 1:35. I didn't read the workout thoroughly enough, because after the first 100, I went straight into the next set. My lane mates corrected me and since I was leading the lane, we missed a 50 and got an extra 45 seconds of rest. They gave me a hard time to look good in front of the coach, but were secretly glad for the extra break.

    4x75 br/fr/br on 1:45 - I finished these in 1:30.
    4x100 fr on 1:50 - I went 1:38 for each.

    Warmdown
    4x50 fr on 1:10 with 3 strokes bk off of the push and the turn.

    2450 m assigned, I only went 2400 - What a slacker!!!
    Notes: I still feel like I have a slight pull in my groin. My coach has been working on me keeping my knees narrower and it feels like it isolates the groin muscles more! Does anyone else have this experience?

    Updated January 21st, 2009 at 03:49 PM by Iwannafly

    Categories
    Swim Workouts
  6. EZ Aerobic Free

    by , January 19th, 2009 at 01:14 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Jamerson YMCA (SCY).

    Warmup
    8x75 on 1:40 - 50 fisted free/25 free swim
    4x50 on :50 descend

    8x75 free - odds on 1:20/evens on 1:25
    (went ~1:06-1:08 for all)
    8x75 free - odds on 1:20/evens on 1:30
    (went ~1:05 for odds/~1:10 for evens)
    8x75 free - odds on 1:20/evens on 1:35
    (went ~1:05 for odds/~1:10-1:15 for evens)

    12x25 free on :25 - odds easy/evens big kick (went ~:23-:24 on odds/ ~:18 - :19 on evens)

    4x50 free on :45 (these hurt following the 25s with a big kick - went :45, :42, :41)

    2x50 free on :50 warmdown

    3200 yards

    Notes: I don't think I've ever done 3200 yards in an hour practice. The fast lane did 4000, which is a huge jump for me. I'll keep working on it and maybe I'll get there some day!
    Categories
    Swim Workouts
  7. EZ Aerobic IM/Free Pace Work for the 500.

    by , January 17th, 2009 at 11:03 AM (TJ's Blog of Slow Swimming!)
    Worked out on my own this morning.
    7:30 AM to 9:30 AM at the Downtown YMCA (SCM)

    Warm up:
    400 fr

    16X25 drill, 4 of each stroke, on :40 (on :35 for the fr drill) - I did 2-1-2 for fly, 1 arm back, alternated 2 second glide and 2 kick/pull breast and alternated fingertip drag, 6 kick and roll free.


    Descend 1-3, no extra rest after the first 3:
    3X100 fr on 2:00 - 1:45, 1:43, 1:38
    3X100 IM on 2:10 - 2:08, 2:05, 1:59


    9X100, no extra rest between mini-sets of 3:
    1-3 50fl/50bk 2:10 - ~2:00 for all, but I took a break after these three. I was very fatigued after trying to go half the length regular fly and then switching to 1 arm fly.
    4-6 50bk/50br 2:20 - ~2:10 for all
    7-9 50br/50fr 2:05 - 1:58 - 2:00 for all



    9X50, no extra rest between mini-sets of 3:
    1-3 25fl/25 bk 1:10 - 1:00 for all
    4-6 25bk/25br 1:15 - 1:05 for all
    7-9 25br/25fr 1:05 - :58, :58, :57

    100 EZ Free

    5X50 fr on :55 at 500 race pace (try to hit :46 or less - I went :45, :45, :46, :46, :48

    50 EZ Free

    5X50 fr on 1:00 at 500 race pace - I went :45, :45, - cramp in my calf and :30 second break - :45, :45, :48

    200 EZ

    2X100 fr on 1:45 at 500 race pace (try to hit 1:35) - My calf cramped badly on the first, so I stretched for a minute or so and tried again. I got another cramp, so I used a pull buoy. Went 1:33, 1:34


    200 Warm down

    3900 meters

    Updated January 21st, 2009 at 08:42 PM by Iwannafly

    Categories
    Swim Workouts
  8. EZ Aerobic Fly/Breast Day (Hah!)

    by , January 16th, 2009 at 01:05 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM) - my wife coached because our normal coach is sick! It's interesting to get someone else's perspective on my stroke, even if it is my wife!

    Warmup
    200 free
    200 free kick (with fins)
    100 free

    6x50 free kick fast on 1:20
    (I barely made these and had to cheat on a couple - man, my kick sucks!)

    3 x through
    -8x25 on :35 - odd fly/even free
    -1x50 free easy on 1:00
    -200 breast on 4:30
    (I did a majority of the fly intervals either 2-1-2 or 1 arm - I made the 3 200 br intervals just under 4:00 - the fast lane did this 4 times through on faster intervals and one guy did all his br intervals in under 3 minutes! Sheesh!)

    150 choice warmdown

    2250 meters

    Notes: My br times were all the same, but I felt like my hips sunk more with each successive lap and my underwater pullout went away on the last set! My coach has been working to narrow my knees on my kick, so it feels like I don't get as much power, but my times are improving by a decent amount. The only thing I can think is that I don't lose as much momentum in the transition between my recovery and the start of my kick! Fly still felt awful!!!
    Categories
    Swim Workouts
  9. Sprint Free/Back

    by , January 14th, 2009 at 12:52 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM)

    Warmup
    8x100 on 2:30 - 75 free/25 6kk & roll back
    4x25 back descend on :40
    25 easy free

    2x50 back on 1:45 - all out (I went right around 1:00 for both)
    4x100 free on 3:00 - all out (I held back just a bit on the first and tried to pick it up on the subsequent intervals. I went 1:20, 1:21, 1:24, and 1:25)
    25 easy free

    2xthrough
    75 free on 1:45 - no breathing from flag to wall and back out.
    100 free on 1:45 - same breathing as above

    1800 meters

    Notes: I couldn't bring myself to leave every bit of it in the pool on the first sprint free, which is why I was able to maintain the intervals I did I think. Next time, I need to listen to my coach and do the workout assigned. My backstroke is starting to feel a little more relaxed. I find that I'm able to concentrate on parts of my stroke now, rather than trying to not drown!
    Categories
    Swim Workouts
  10. Fast Aerobic Free

    by , January 12th, 2009 at 03:15 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to noon at the Jamerson YMCA (SCY)

    Warmup
    200 free
    100 catchup drill
    100 free
    6x50 fisted free on 1:00 (held :45s)

    Twice through
    3x100 free on 2:10 - last one fast
    (1:30, 1:30, 1:20 - 1:30, 1:29, 1:19)
    4x25 free on :30 (held :20s relaxed but hard)
    Extra minute of rest

    8x50 free on 1:15 (held:40 fairly relaxed, worked turns and breakouts)
    8x25 free on :45 fast (went :17-:18s)
    4x25 free on :30 (held :20s)
    200 w/d (I did 100 of this backstroke, which is unheard of for me!)
    2400 yards

    My two fast 100s felt very relaxed and I concentrated on a good catch with high elbows.

    Updated January 13th, 2009 at 08:59 PM by Iwannafly (Because I can!)

    Categories
    Swim Workouts
  11. Long(er) IM/Free Pace

    by , January 10th, 2009 at 10:29 AM (TJ's Blog of Slow Swimming!)
    Worked out on my own this morning, but I left my coaches instructions in the description.
    7:00 AM to 9:00 AM at the Downtown YMCA (SCM)

    Warm up:
    400 fr

    16X25 drill, 4 of each stroke, on :40 (on :35 for the fr drill) - I did 2-1-2 for fly, 6 kick and roll for back, alternated 2 second glide and 2 kick/pull breast and alternated fingertip drag, 6 kick and roll free.


    Descend 1-3, no extra rest after the first 3:
    3X100 fr on 2:00 - 1:55, 1:48, 1:43
    3X100 IM on 2:10 - 2:05, 2:00, 1:58


    9X100, no extra rest between mini-sets of 3:
    1-3 50fl/50bk 2:10 - ~2:00 for all
    4-6 50bk/50br 2:20 - ~2:05 for all
    7-9 50br/50fr 2:05 - 1:58 - 2:00 for all



    9X50, no extra rest between mini-sets of 3:
    1-3 25fl/25 bk 1:10 - 1:00 for all
    4-6 25bk/25br 1:15 - 1:10 for all
    7-9 25br/25fr 1:05 - :58, :58, :57

    100 EZ Free (and 3:00 bathroom break)

    5X50 fr on :55 at 500 race pace (about :46, under :50 even if youíre having a bad swim day) - I went :45, :45, :49, :49, :51 - I fatigued badly on the last two.

    50 EZ Free

    5X50 fr on 1:00 at 500 race pace - I went :45, :48, :50, :50, :50 - I was wiped after the first one.

    200 EZ

    2X100 fr on 1:45 at 500 race pace (under 1:35, under 1:40 if you havenít been drinking Gatorade or the such) - I went 1:35 and 1:41

    4x150 kick with fins
    #1 dolphin on back, working on backstroke body position with hands at my side
    #2 flutter on back working on the same as things as #1
    #3 same as #1
    #4 flutter kick on my side working on kicking downward as much as I do upward.

    200 Warm down

    4700 meters

    Notes: I felt much better today than yesterday. I've had this set from my coach for about 6 weeks now and I have not made the whole thing until today. I didn't even have to cheat on my backstroke intervals. I will admit to doing one arm fly for a majority of the fly intervals. I have trouble finishing my stroke when I switch to two arm and as a result, my arms get stuck in the water, which is really tiring!

    Updated January 11th, 2009 at 11:51 AM by Iwannafly

    Categories
    Swim Workouts
  12. IM Day

    by , January 9th, 2009 at 12:45 PM (TJ's Blog of Slow Swimming!)
    11:00 AM to Noon at the Downtown YMCA (SCM)

    Warmup
    200 free
    200 IM kick with no board (I've been working on engaging my abs more on fly kick and today they burned on that portion of the kick set)
    4x50 drill/swim in IM order on 1:00
    4x25 build in IM order on :40

    1x50 fl/bk sprint on 1:00
    3x50 fl/bk sprint on 1:10
    4x50 fr recovery on 1:20 - I made these with no problem, but I had problems with my relatively new swedish goggles leaking and stopped halfway through sprint #1. And I didn't really sprint any of them. I did the fl/bk intervals on ~:52-:53.

    1x50 bk/br sprint on 1:00
    3x50 bk/br sprint on 1:10
    4x50 fr recovery on 1:20 - I was worked and didn't do an underwater cycle on any of these intervals and definitely didn't sprint the br!

    1x50 br/fr sprint on 1:00
    3x50 br/ft sprint on 1:10
    4x50 fr recovery on 1:20 - I finally started to feel better and I would say that I left everything I had in the pool on these four sprints! I went ~:40s to :45s on them.

    warmdown
    6x50 free on 1:20 with Tennessee turns

    2200 meters

    Notes: Without making a ton of excuses, this was one of the worst practices I've had in a long time. I just felt off. Stayed up late, didn't eat a good breakfast, didn't drink enough this morning...blah, blah, blah! Oh well, I hope to make up for it tomorrow with a big IM/free pace workout!

    Updated January 9th, 2009 at 03:44 PM by Iwannafly (Add 'how I felt' information for posterity!)

    Categories
    Swim Workouts
  13. EZ Aerobic Free

    by , January 7th, 2009 at 12:49 PM (TJ's Blog of Slow Swimming!)
    11:00 to Noon at the Downtown YMCA (SCM)

    Warmup
    500 free - 100fr/50drill

    10x75 free on 1:30 - I worked on a good catch and strong but sustainable pace. I went 1:15 for the first 3 and then slowed to 1:18-1:19
    4x25 kick on :45 - I kicked on my back with fins to work on ankle flexibility, pressing my shoulders into the water, and keeping my neck relaxed/head still. I went around :23-:24 for these

    10x75 free on 1:30 - Same as first set, even the times (I was trying to keep up with the lane next to me).
    4x25 kick on :45 - same as first set.

    4x62.5 free on 1:15 - I went 1:03-1:05 for these.
    4x25 kick - Same as first set.
    4x50 ez free w/d!

    2750 meters

    Notes: Mostly just this week I have been able to really work on keeping my elbows high to get a good catch and have really started to feel it. I also noticed that my lats now fatigue quickly. I guess that dropping my elbows doesn't really engage the lats too much! Just a thought.

    Updated January 7th, 2009 at 08:08 PM by Iwannafly

    Categories
    Swim Workouts
  14. Sprint Day (Don't laugh at my slow times!);-)

    by , January 5th, 2009 at 12:50 PM (TJ's Blog of Slow Swimming!)
    11:00 to Noon at the Jamerson YMCA (SCY)

    Warm up
    400 free - different breathing pattern every 100 - I cannot breathe to my left very well. I sink after I breathe and I think it's because I lift my head rather than roll on my axis.
    4x25 dps on :35
    4x25 descend on :30 (19high to 17low)

    4x50 on 1:30 - Coach's instructions were to go hard but not sprint and go under :40 for each (I went :38s and :39s)
    100 ez Free

    8x25 on 1:00 sprints - Evens from the blocks. Coach timed the odds from a push(I went 15.1, 15.4, 15,9, 15.4).
    100 ez Free

    10x50 on 1:00 - 25 drill/25 free

    8x3/4 length sprints on :40 (I don't know my times, but I worked turns and streamlines).
    4x25 dps - Decrease # of strokes by 1 each length, except drop by 2 on last (I did 17, 15, 13, and 11 - I've never made 11, maybe my stroke's getting better).

    100 ez warm down

    2050 yards

    Updated January 5th, 2009 at 02:24 PM by Iwannafly (Computer trouble (or was it operator error) and bad memory too and just because I'm obsessive!)

    Categories
    Swim Workouts
  15. First Workout of the New Year

    by , January 2nd, 2009 at 12:41 PM (TJ's Blog of Slow Swimming!)
    11:00 to Noon at the Downtown YMCA (SCM)

    Warm up
    400 IM drill (Did 2-1-2 fly, 1/4 arm lift back, 2 kk/pull br and fingertip drag free concentrating especially on a good catch)
    250 free

    10xthru:
    3x50 free on 1:00
    25 fly or breast sprint on 1:00 (on the last interval, concentrate on a fast turn, wall and breakout)
    I alternated breast/fly but my timing on fly was off, so I resorted to 1 arm fly, switching arms half way down the pool. On the 50s, I worked on a good catch, strong pull and good turns/walls. Started out holding 46 and :47, but sped up to :43 and :44 as the practice progressed. My left arm feels good, but I'm still having trouble getting a good catch with my right.
    2400 meters

    Updated January 5th, 2009 at 02:05 PM by Iwannafly

    Categories
    Swim Workouts
  16. No Swim to Ring in the New Year

    by , January 2nd, 2009 at 09:42 AM (TJ's Blog of Slow Swimming!)
    But I did go on a 10 mile, 4 1/2 hour hike with approximately 2500 feet of climbing! My legs are tired the morning after!

    Updated January 5th, 2009 at 02:06 PM by Iwannafly

    Categories
    Strength Training and Dryland Workouts
  17. Last workout of the year.

    by , December 31st, 2008 at 01:23 PM (TJ's Blog of Slow Swimming!)
    December 31st, 11:00 AM to noon at the downtown YMCA (SCM)

    500 W/U - alternate 100 fr/50 combo drill (combo drill is breathe every stroke, fingertip drag, catch up, and wrist flip)

    4x25 free descend on :40
    4x25 back descend on :40 (anyone that's seen my backstroke knows that this wasn't easy for me!)

    5x100 free on 1:45 (felt strong but faded on the last two - went 1:32, 1:33, 1:33, 1:36, 1:37)

    3x50 back on 1:30 (these should have been easy, but I was shot after the 100s so I cheated on the first one of these and did 25 back/25 free)

    5x100 free on 1:50 (went between 1:38 and 1:41 for all of them, but the last two hurt tremendously - to steal a line from Fort, I thought about crying 'mommy')

    3x100 50 free/50 back on 2:05 (I made the last one, but the first two, I had to actually do 50 free/25 back/25 free)

    6x50 free on 1:00 - first 4 fast, last two warm down (started with a :39 and dropped to ~:46)

    2450 meters

    Notes: I am starting to get my body position right on backstroke, but I still have trouble with too much tension in my neck and a poor kick. I can swim a 100 with somewhat proper turns, but it's very slow. Still significantly better than a year ago.
    I'm getting a good catch with my left arm (opposite the side I normally breathe on), but I tend to drop my right elbow as I fatigue.

    Updated December 31st, 2008 at 01:35 PM by Iwannafly

    Categories
    Swim Workouts
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