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Swim Workouts

  1. Wednesday, Nov. 30, 2011 5:00am & 5:00pm

    by , November 30th, 2011 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - we are finally able to get back into the H.S. pool now since the drowning that occurred about 2 weeks ago. We have a new set of rules that must be followed that were set by the school district. 1. Must have a certified lifeguard on deck (not in the water), and 2. Must have a 2nd person ON DECK that is CPR/First Aid trained in case the lifeguard has to go into action.
    Well, we have 1 lifeguard on the team, and he's volunteering his duty for now, and we're currently in the process of getting more trained so that we may rotate people throughout the days so that everyone can swim also.
    It's a good idea, but I don't see anyone who's going to show up from the school board to "police" the situation either, but we'll still follow the rules just in case. We don't want to chance loosing our swimming opportunity either.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 300 @ 3:40 (2 swim went 3:25s, 2 pull went 3:18/3:15)

    1 x 300 IM Drill

    12 x 100 Free @ 1:30 (held 1:05s, last one 1:02) swam this with a group

    100 EZ

    ----------------
    3300 Yards

    ============================

    P.M. Workout - at the Y, while my kids were in lessons again. This was kind of hectic. We had 3 per lane for the 1st half hour, then 4 per lane the 2nd half hour. Me and another faster guy were trying to manipulate the lanes better so that the fastest 4 people were in one lane, and the slower 4 in the other lane. Some people seemed to take offense to this, but it worked out "better" (kind of).

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free

    8 x 50 Free @ :45 (:33-:34s)

    10 x 50 Free @ :40 (held :32-:33s)

    Got out for a few to get my son changed from lessons.

    100 Free (went 1:01) another guy was doing a 100 Fast, so I joined him after 10 minutes of being out of the water.

    5 x 100 Kick w/ board @ 1:50 (went 1:28-1:35s)

    8 x 25 Fly Fast @ :30 (went :15s)

    100 EZ

    ----------------------
    2400 Yards

    5700 Yards for the day

    ============================

    GTD miles by month:
    Jan. - 42.70
    Feb. - 42.84
    Mar. - 44.64
    Apr. - 32.36 ** This is where I tapered wayyyy too much for USMS Nats
    May - 43.80
    Jun. - 33.19 - summer work schedule
    Jul. - 21.37 - summer work schedule
    Aug. - 32.86 - summer work schedule
    Sep. - 46.83
    Oct. - 61.98 - after getting creamed by PWB and Sean Justice in person at the end of Sept., I determined to get better and doubles have been paying off!
    Nov. - 61.94 - Ditto!

    I'm on track for the 500 Miles goal that I have set. Only need about 36 miles in December to get it done.

    Updated November 30th, 2011 at 10:32 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  2. Wed., Nov. 30

    by , November 30th, 2011 at 04:52 PM (The FAF AFAP Digest)
    I got to the pool this afternoon and it was closed! Argh! I had just enough time to get to my gym pool, but the temp was 87. That pretty much prohibits doing anything useful. So I just did a mostly stretch out swim with a few bursts.

    Swim/SCM/Solo:

    400 various

    10 x 50 fly drills
    caterpillar @ 1:15
    single arm @ 1:00

    10 x 25 shooters w/fins on belly

    50 dolphin dive

    10 x 25 @ 1:00
    odds = burst dolphin kick on belly
    evens = free no breather

    50 dolphin dive

    10 x 50 cruise w/fins @ 1:00
    odds = back
    evens = back easy

    50 EZ

    Total: 2050 meters


    Yoga/Stretching, 30 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I was planning on getting a new suit for NE Champs, but I think I'll just wear an old Speedo. Instead, I plan to pre-order the new Speedo FS3. http://www.speedousa.com/home/index.jsp. The goggles do look crazy, but I'm certainly prepared to try them.

    http://www.goldmedalmel.typepad.com/...he-future.html
    Categories
    Swim Workouts , Yoga
  3. Workout 11/30/11

    by , November 30th, 2011 at 01:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    500 Pull with Buoy Noah's Ark (2 by 2, DPS/Fast, 25 -> 100) - 75's did BK
    100 IM drill

    6 x 75 kick (last lap fast) on 1:25
    - FR/BK/SDK, repeat

    3 times through:
    Start at the :60
    - 100 FR (last lap fast) on 1:15
    - 100 FR (3rd lap fast) on 1:15
    - 100 FR (last lap fast) - make 1:15,
    - q-break til top, then:
    - 100 BK on 1:30
    - 100 IM on 1:30
    - 50 drill EZ

    500 Noah's Ark swim with Paddles

    100 EZ and out

    (3700 total, 70 min)
    ----------

    I had a nice swim at lunchtime today. I gave a name, "Noah's Ark," to that set that I have been doing since no one else let me know if it has a name. I figured I'd go with the 2 x 2 theme. Maybe it'l stick.

    In hindsight, I probably should have put the kicks after the main set, as my legs were tired. For the FR, I landed around 1:08 on the first set, 1:11 on the second, and 1:14 on the third. I was able to hit 1:17 for the backs, and the IM's came in just under 1:20. Fun little set.

    After that, I was not feeling great but figured I'd keep swimming and strapped on my paddles. I might not play to much more with them until after the BU meet as I tweaked my shoulders a few time (well, I was splitting the lane near the wall in lane 1 and was trying to avoid hitting said wall). Best to just leave them alone in case I should do some serious harm before the swim.

    I went into work for a couple of hours today to help out (our second tech was not there and we are at the first of the month rush). Now to figure out something for this evening. Oh, earlier today an appraiser came to the house - I am refinancing the mortgage, as I have about 21 yrs left on a 30 yr note @ 5.875%. I am locked in @ 3.685% for 15 years - will save a ton on interest (literally), and my monthly payment only goes up $48. Now I can better rationalize entry fees for my swims! haha
    Categories
    Swim Workouts
  4. The "Watch Your Shoulder" Swim

    by , November 30th, 2011 at 10:35 AM (Year Three: The Road Back)
    After yesterday's fairly severe shoulder pain (I basically had my arm hanging by my side all day long), I was a little hesitant to get in the water today, but told myself I would stop and kick whenever I started to feel any shoulder twinges at all. I actually listened to my body, adjusted my stroke somewhat, didn't push my stroke for speed, and basically hung on. It went pretty well and swam farther than I thought I would. The only set below written as a kick set was the 6x50 Kick on 1:10 without fins. The other kicks were supposed to be freestyle, but I elected to kick and give my shoulder a break. Here's what I did:

    250 Warm-Up
    2 sets:

    - 2 x 50 Fist Drill on 1:00
    - 4 x 50 Free on :50
    - 2 x 50 Fist Drill on 1:00
    - 4 x 50 Free on 1:00, 1>4
    2 x 50 Kick on 1:00
    4 x 50 Kick on :50
    1 x 50 Free Easy on 1:00
    1 x 50 Kick ALL OUT on 2:00 (did :30 w/ fins)

    1 x 50 Free Easy on 1:00
    6 x 50 Kick on 1:10 (w/o fins)
    6 x 100 Pull on 1:40
    2 x 100 Kick on 1:40
    100 Cool-Down
    Total Yards - 3100

    All in all, not a bad day in the water. And.... I came home and really stretched out well. Hopefully tomorrow will be another improvement.

    And... thankfully, the snow last night stayed to our north... no shoveling was necessary!

    Enjoy your swims today!
    Categories
    Swim Workouts
  5. 11.30.11 - Solo today

    by , November 30th, 2011 at 09:20 AM (Pete's swim blog)
    Swam alone. No idea where the rest of the team was. Don't much like swimming alone but our workouts are already pre-made so at least I had something to challenge me. Problem is that it is so easy to modify the intervals and with me not feeling my best right now, it was hard not to. I resisted temptation and only modified the no-breather fly.

    SCY

    400 Warm up

    6 x 100 - 1:30 2 x Free, 2 x IM, 2 x stroke (back)
    4 Times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breather... right! Treated these as recovery)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breather - see above)
    * 75 Pull - 1:00
    100 Easy

    Missed the first stroke on 1:30 send off so I was already 5 seconds in the hole when I started the 1st iteration. Caught up by the end. Last iteration, I couldn't make the 200 IM on 3:00. Just couldn't find any endurance today. I did catch up on the pull though.

    800 IM Kick (15:25) Mostly painful. Kicked through all sorts of nasty cramps. Despite the pain, this was a good set for me. I don't do a lot of kick other than beast stroke so I had lots of time to focus on doing things better.
    1:00 break
    16 Times through
    * 25 Easy Free - :30
    * 25 Hard stroke - :20

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  6. Tuesday, Nov. 29, 2011 5:30pm

    by , November 29th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    10 x 50 Free @ :40 (went :31/:32s)
    KNelson did this in the morning, though his set was 30 of them. I don't think I could've held these for very much longer at that pace either. Kinda tough to keep yourself moving with so much stop - go - stop - go.

    6 x 75 Kick w/ board @ 1:20
    (went 1:10-1:12 on first 3, 1:09, 1:08, 1:06 on last 3)
    1 x 50 Kick AFAP w/ board (went :42)

    100 Free to relax my legs from the fast kicking
    6 x 150 100 Free/50 Back @ 2:15 - working on doing 3-4 SDKs on the backstroke after being "tired" from the first 100 - kind of a prep for 400IMs
    (went 1:42-1:47s) started out slower and descended them...quite happy because my backstroke felt better than normal.

    4 x 250 Free Pull @ 3:00 (went 2:45s)

    1 x 100 IM - cramped up on the backstroke...I was originally planning to do 10 of them, but once you start cramping, it's all over.

    --------------------------
    4100 Yards

    ============================

    Upcoming Meets:
    Dec. 3-4 - USA-S Meet across the river at the YMCA pool I finally don't have to travel! YES!!
    Swimming almost everything (5 events a day) 50, 100, 200, 500, 1000 Free, 100, 200 Fly, 100 Back, 100 Breast, & 200 IM

    Dec. 10 - COMA SCM Pentathalon/Brute Squad Meet - I'm doing the distance pentathalon events:
    200 Fly, 200 Back, 200 Breast, 200 Free, 400 IM, in that order.
    I'm really happy the the 200 Fly is first, cause I'm planning to rock it! Other than that, my only other plan is to go for the 400IM Zone record as well. We'll see how much effort I put into the other 3 events. This is my final hurrah for the meter season in my 30-34 age group, so I'm going "all in" on this one.
    I'll also be there on Sunday morning to attend a COMA masters practice with the team. Should be fun times.
  7. Breast really is Evil, Tuesday, Nov. 29

    by , November 29th, 2011 at 07:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:15
    evens = single arm @ 1:00

    30 x 25 shooters w/MF @ :40
    10 back, 10 belly, 10 360s

    50 EZ

    10 x 25 @ :40
    breast pull outs w/MF
    -- got to about 23 yards w/2 kicks

    8 x 50
    25 easy speed fly + 25 easy

    50 EZ

    Total: 2600

    ART, 30 minutes

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Just did an easy swim today. I think my body needed it, as I've done so much sprinting lately. Unlike most swimmers, I need to decrease speed work while resting, not increase it.

    Kinda bad news from my chiro. I told him my elbows and forearms were still bothering me. He said I have mild tendonitis in both elbows, which I suspected. I probably shouldn't have done any upper body lifting, even with the reduced weights as I was using. He also thought that a fast breaststroke pull/recovery was especially irritating to the already inflamed elbow tendons. And I've done a lot of that recently (easier for sighting in a hotel pool for example). No upper body weights until the pain is gone. And no breaststroke at least in practice. It really is evil! I will probably swim my breast events at my meets though. If that sets me back a week or two in the weight room, so be it. I'll just do lower body work for a few weeks after NE Champs.
    Categories
    Swim Workouts , ART
  8. Tue Nov 29th 2011

    by , November 29th, 2011 at 11:31 AM (Ande's Swimming Blog)
    Tue Nov 29th 2011

    weighed 221 after practice

    Upcoming Meet

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    scy UT Swim Center: main pool center course
    6:30 - 8:00 dove in 7:15ish
    wore jammer
    trained with mike korey larry & Tyler

    Warm up
    missed it


    Main set

    300 warm up

    12 x 25 on 40 or 45

    25 fr fast from blocks, racing starts
    10.4

    25 fr fast
    10.1

    25 bk from a bk start
    11.3

    25 fl
    10.5

    Updated November 29th, 2011 at 11:48 AM by ande

    Categories
    Swim Workouts
  9. 11.29.11 - 1 Million Meters!

    by , November 29th, 2011 at 09:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. It is Dave M's 50th birthday so we had a little party afterwards. Somewhere along the way today I crossed 1 Million meters. Guess that's kind of an interesting milestone. It was enough to get me going this morning. I've got some sort of mild stomach virus that won't go away. Feel rotten at night and can't get much sleep but I feel much better in the morning. Yesterday, I swam fine but today I had no energy and more or less just tried to make the intervals. Kind of disappointing given all the recent improvements I've seen. Hopefully I'll feel better tomorrow.

    SCY

    450 Warm up

    2 x 100 Kick - 1:45 (Fr/Br)
    2 x 100 Kick - 1:45 (Fl/Br)
    2 x 100 Kick - 1:45 (Br)
    2 x 100 Kick - 1:45 (Bk/Br)
    4 x 50 stroke - :50 descend

    6 x 100 - 1:15 1st 25 of 1st 100 stroke, last 25 of last 100 stroke
    100 Easy

    10 x 100 Pull - 1:20
    2 x 100 Kick - 1:45
    50 Easy

    2 x 100 Kick - 1:45
    100 Pull - 1:20
    100 Pull - 1:20 (1st 25 fly)
    100 Pull - 1:20 (1st 25 back)
    100 Pull - 1:20 (1st 25 breast)
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    100 Cool down

    (4400 total)
    Categories
    Swim Workouts
  10. Ouch...

    by , November 29th, 2011 at 09:51 AM (Year Three: The Road Back)
    Today's distance day proved to be much more painful than I wanted. My shoulder was smarting a bit from yesterday still, but I went to the pool anyway figuring that I'd just cut distance and go at an easier pace - not pushing too hard. That was the plan anyway.... and it worked well throughout the warm-up and most of the first set. Then, my left shoulder basically went on strike. It hurt, it ached, it basically said STOP!

    Here's what I actually managed to do in the pool today:

    400 Warm-Up
    3 x 200 Free on 3:00
    4 x 50 Free on 1:00
    1 x 550 Free on 9:00 (supposed to be a 600)

    4 x 75 Free on 1:30 (supposed to be 100s)

    3 x 200 Kick on 3:00
    4 x 50 Kick on 1:00
    1 x 600 Kick on 9:00
    1 x 50 Supposedly Free - ended up being mainly kick

    Total Yards - 3500

    On the 4 x 100s that were supposed to be on 1:30, I did 75s. That was okay. I decided to do the next set of 200s as a kick set to give my shoulder a break. Then, I was planning to do the 4 x 50s on a 1:00 as backstroke (with my fins on). MISTAKE!!!!! After the second pull, my shoulder simply SCREAMED! Don't know if I pulled or tore something or what. It basically hurt to move my arm over my head - and then hurt to move it back to my arm back to my side, so I gave up and just kicked the remainder of the set (3 50s and 1 600). I wanted to swim the last 4 x 75s, but even easy freestyle hurt, so I gave up the ghost, went home and took a bunch of aspirin. Hopefully, a little rest will help.

    Now... if the snow just stays away, so I don't have to shovel tonight....

    Enjoy your swims for me today!
    Categories
    Swim Workouts
  11. Monday, Nov. 28th, 2011 5:30am & 5:00pm

    by , November 28th, 2011 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    We're still not back into the Wenatchee High School pool since the drowning occured a few weeks ago, but I'm making do with the YMCA pool. It's completely nutso over there in the a.m. swims, and I'm only able to get 30 minutes, but that's better than nothing!

    A.M. "Splash": got out on deck at 5:30 and :15 seconds and there were already 6 ladies out there claiming their lane space. And I was even the 2nd one scanned in this morning!! I don't get it??!! Oh well, jumped in and had 200 yards done before anyone else even hit the water.

    Warmup/Everything: after the initial 500 I was circle swimming with 2 others and just "fitting stuff in".

    500 Free
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    400 IM Drill
    20 x 25 @ ~:30 (depending on the others in the lane) Odds Fly, Evens Free
    ----------------------
    2000 Yards and off to work

    =========================

    P.M. Practice (while the kids had lessons)

    300 Free
    300 Free Pull
    10 x 50 @ :45 (first 6 around :33s, next 4 were :31s)
    20 x 25 @ :30 Odds Fly Fast, Evens Free working on maintaining kick while breathing

    (1600)
    -- mini-break (not a Q-Break) to get my son showered and dressed --

    12 x 75 Free Pull @ :55 (held :47-:50s)
    really difficult to see the red hand on the clock thru red semi-fogged goggle lenses from the opposite end of the pool!

    400 of swimming working with another lap swimming on his stroke/kick/breathing technique.
    Found out this guy was down in Phoenix doing the Tempe town OW 2.4 mile swim a little while ago. He said it was basically like swimming in sewage though, and not fun!

    -------------------------
    2900 Yards

    4900 Yards for the day.


    I got the meet timeline for this coming weekend for my USA-S meet right here in town. Looks like 180 swimmers in the meet, and thats for all ages from 8 & Under to 15 & Over. They've actually combined the 13-14 and the 15&Over together, which is nice since they're quite a few fast 14 year old guys to race with. Not a lot of heats, but at least they're running all age groups together (rather than a split session meet) so I get a little more rest. Each day runs from 9:00am till about 4pm.

    Saturday A.M. I'll probably have to work for 3-4 hours prior to the meet, so I'll just skip warmup and do a few laps in the 12 yard deep tank prior to my races.
    Sat.
    100 Free, 100 Breast, 200 IM (break) 200 Back, 200 Fly, 500 Free
    Sun.
    200 Free, 200 Breast, 100 Back (break) 100 Fly, 50 Free, 1000 Free
    (Note: I'm not signed up for the 2 red events above)
  12. Workout 11/28/11

    by , November 28th, 2011 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    4 x 100 Pull on 1:30 (FR/FR/BK/BK)
    1 x 100 IM drill

    Tonight I took on the "meet" practice that James Adams listed on his blog while back:
    Quote Originally Posted by jaadams1
    Main Set: Did the high school meet format, minus the relays.

    Rules: - AFAP
    - Leave on the 60 or 30 only
    - Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    - All from a push
    - Have fun!
    Here it was:
    200 Medley Relay - n/a
    200 Free - went 2:12.00 (1:18 rest)
    200 IM - went 2:39.44 (1:18 rest)
    50 Free - went :28.31 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:09.75 (1:20 rest)
    100 Free - went 1:02.56 (1:27 rest)
    500 Free - went 6:09.81 (1:21 rest)
    200 Free Relay - n/a
    100 Back - went 1:09.01 (1:18 rest)
    100 Breast - went 1:30.07
    400 Free Relay - n/a



    1 x 50 EZ

    4 x 100 on 2:00
    - 25 AFAP, 75 stretch (FR/BK/Fly/FR)

    100 various w/d and out before the Aqua Zumba crowd shuffled in

    (2800, 50 minutes)
    --------

    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.
    I agree, it is a fun set. I should have had a tad longer w/u, and I was sweating over the 500 in the middle of the thing (which I tried to keep long and strong), but I am satisfied with the times. I did not really do them AFAP, probably around 85-90%, and I was happy that I was able to get a little extra rest on the 100 Free. Thanks, James! Anyone else tried this?

    Otherwise, I am starting to look to decrease yardage a tad to taper for the NE scm meet @ BU in two weeks. I still don't know quite what to do to accomplish this, but I have been looking at some the sprinter's blogs for ideas. My main focus will be the 200 Back, but I have a 50 Free tucked in there as well, complementing the 400 FR and 100 IM (I can only swim on Saturday).

    Updated November 28th, 2011 at 09:42 PM by rxleakem

    Tags: y set
    Categories
    Swim Workouts
  13. Monday, Nov. 28

    by , November 28th, 2011 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Aerobic Sets:

    4 x (4 x 50) @ 1:00
    4 single arm fly
    4 single arm back
    4 breast w/dolphin kick @ 1:15*
    4 free

    * Whenever I do whip kick, the inside of my left knee hurts slightly. So I don't see the point of doing it other than very infrequently.

    50 EZ

    4 x (100 broken shooters w/fins on belly + 50 EZ)
    -- :10 second break at each 25
    50 EZ

    Speed Sets:

    4 x 50 burst 15 m + cruise
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s
    50 EZ

    1 x 50 AFAP fly w/fins
    -- low to mid 23

    100 EZ

    Total: 3050

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Feel slightly boggy in the water. I suspect this is due partly to the lingering effects of Friday's deep tissue massage. Takes me forever to recover from those things. I will likely to another recovery workout tomorrow.

    I can tell I need to stretch, but not sure if I'll get a chance tonight with my hectic schedule. December is a crazy month. Luckily, I do have an ART appt tomorrow.

    More on masters doping:
    http://www.goldmedalmel.typepad.com/...ye-on-you.html

    Yoga for Q:
    http://www.facebook.com/video/video....50254852607283

    Updated November 28th, 2011 at 05:24 PM by The Fortress

    Categories
    Swim Workouts
  14. 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
  15. Back to Normal....

    by , November 28th, 2011 at 11:42 AM (Year Three: The Road Back)
    While I really enjoy Thanksgiving, there is something to be said to getting back to "normal" - with practices at the normal time and the kids back to school (and earlier bedtimes).

    Thursday's Thanksgiving practice was a mad dash for lane space. There must have been 55-65 people there because all 10 lanes had at least 5 people - with some lanes as many as 7. It was good practice, but with so much turbulence, my stroke - and therefore my shoulder - got messed up.

    Friday's practice (one of 4 that day) was also really well attended, but I managed to get in a lane with only one other person. Much better turbulence-wise, but my shoulder was aching and I elected to kick some of the free set in order to rest my shoulder.

    Saturday, I did an easy 4400 swim that alternated between kicking and free. I really worked on my stroke mechanics for the free and my shoulder didn't ache as much at the end.

    Sunday was a total day off. Woo-hoo!

    Here's what we did today:
    400 Warm-Up
    8 x 50 Drill / Swim on 1:00
    12 x 50 Kick on 1:10, did as 1>4, 5>8 w fins, 9-12 NO FINS - made them!
    1 x 100 Fist Drill on 2:00
    1 x 100 Free on 1:30
    2 x 100 All Drill on 2:00 (did both catch-up)
    2 x 100 Free on 1:30
    3 x 100 All Drill on 2:00 (did catch-up, fist, catch-up)
    3 x 100 Free on 1:30
    4 x 100 All Drill on 2:00 (catch-up, fist, catch-up, fist)
    1 x 100 Free on 1:30
    100 Cool-Down
    Total Yards - 3200

    I was actually pretty happy on the kick without fins, but I know that I need to do the kick sets sans fins more often. The 1:10 interval today made it an easy decision. So... yay for me!

    As to the rest of it... a pretty easy way to ease into the week. I managed to hold 1:20-1:22s on my 100 Free's without much shoulder ache. Happy with that. Of course, my shoulder is aching now as I sit at my desk.

    Tomorrow's distance day may become more of a kick-fest. I guess only time will tell.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  16. Sunday, Nov. 27

    by , November 27th, 2011 at 05:36 PM (The FAF AFAP Digest)
    Warm up:

    700 various

    16 x 25 shooters w/fins
    8 back, 8 belly

    Main Set:

    40 x 50 w/fins @ 1:00

    8 x 50 single arm fly
    8 x 50 dolphin kick w/board
    8 x 50 breast + 50 EZ
    8 x 50 flutter kick w/board
    8 x 50 free
    -- 4 overkick, 4 easy

    Total: 3150

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Just wanted to do a recovery workout after traveling home yesterday. I'm a bit tired from travel (got in late) and hotel insomnia, so hoping to catch up on sleep this week.

    I don't feel like I lost too much training wise with my jaunt. I did get in 3 speed workouts last week, and probably only missed one aerobic workout on vaca. I'm going to start resting now. I'm not even remotely excited about it. Perhaps only my elbows will be happy.

    I also need to get myself signed up for NE Champs. May do that now! Done: 100 IM, 100 fly, 50 free (maybe), 50 breast, 200 IM (fly split), 50 fly and 100 free. A very rare meet with no backstroke events. I signed up for 100 free (50 split) and 100 breast at the LC meet. If I don't scratch something, which is almost unheard of, I will get in a SCM 50 & 100 of each stroke and the 100 IM -- a masters first for me.

    Updated November 27th, 2011 at 06:05 PM by The Fortress

    Categories
    Swim Workouts
  17. Saturday, Nov. 26, 2011 11:00am

    by , November 26th, 2011 at 04:09 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull

    Main: (no rest, stay on intervals)

    1 x 200 Free @ 2:40 (went 2:19)
    2 x 175 Free @ 2:20 (went 2:01)
    3 x 150 Free Pull @ 2:00 (went 1:41s)
    4 x 125 Free Kick w/ board @ 2:10 (went 1:58-2:00) I was kickin' hard to make this
    5 x 100 Fly @ 1:30 (went 1:08/1:10/1:12/1:13/1:13) This was the killer.
    6 x 75 Back @ 1:10 (went :57-1:00) actually tried to do 2-3 SDKs each wall
    7 x 50 Breast @ :55 (went :43-:47s)
    8 x 25 Free @ :20 (went :17-:18s)


    10 x 50 Kick w/ board @ :55 made em

    Cooldown set:
    1 x 200 Free Pull @ 2:30
    1 x 150 Free Pull @ 2:00
    1 x 100 Free Pull @ 1:20
    1 x 50 Free Pull @ ???

    ----------------------
    4500 Yards

    This wrapped up a good set of Turkey Day weekend workouts for me. Did the 30 x 100s twice, a Turducken, and this "ladder" of sorts.

    My body is sort of getting used to doing more yardage now, not that I'm going to be able to keep it up. But it was a good time. Crappy part is that I have to go back to work on Monday. I wish I could win the lottery, or get a big inheritance!
  18. Turducken - I'm stuffed

    by , November 26th, 2011 at 12:41 PM (Maple Syrup with a Side of Chlorine)
    With Master's group at the Rec (scy)

    Today was Turducken Day, courtesy of swimsuit addict for the group, and we had a total four folks (of eight) give it a shot ...

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    After we readjusted our suits, we went on to:
    7 x 100 on 2:00
    -----

    I am thankful that this 2100 main set was done - I am used to my shoulders aching after a workout, but not this badly during it! haha The most continuous Fly I have done since HS has been 75 in a set, so this was a test. I thought that the 100's would be the worst, but the 50's on the last (two) did me in. But .... I made them all doing full stroke, so I am very happy with that. Also, my abs were sore!

    I added a 600 w/u before the fun, and since I was one up at the end of the Turduken I went back for seconds, swimming just the last rep for a total of 5 completed. I took some great advice from from SB212 on the breastroke legs:
    Quote Originally Posted by swimmerb212
    Yay! I hope you all enjoy it! Breaststroke isn't that bad, just keep your head looking down and love that glide!
    I kicked the 100's (FR, BK, DK, full breast stroke, FR, BK, DK), and came in around 1:40 each time. I can really notice a difference in my kicking stamina and speed since really incorporating it into my workouts over the last few months.

    Close that with a 250 easy warmdown and I hit 3300 yards in just over 1 hour. Not bad! Off to put up the Christmas tree and get the lights set up outside. All the while enjoying the beautiful day we are having here - over 50 degrees and sun shining! Have a great day everyone.

    Tags: turducken
    Categories
    Swim Workouts
  19. 11.26.11 - Saturday workout

    by , November 26th, 2011 at 11:29 AM (Pete's swim blog)
    Swam w/ Dan, Mary and Bob. Billy showed up late but didn't work out with us. Matt provided the workout which is what is HSA kids are doing for taper. Not feeling great today but it didn't slow me down much. My fly was on for some reason... usually it isn't. Right shoulder started hurting near the end. I think I tweaked it doing backstroke "blasts".

    SCY

    400 Warm up

    50 Fly/50 Back/50 Br - 2:15
    50 Back/50 Br/50 Fr - 2:15
    50 Br/50 Fr/50 Fly - 2:15
    50 Fr/50 Fly/50 Back - 2:15
    Everyone else did 50 Fr/50 Bk/50 Fr on 2:30(?). Not sure why they increased the interval short since they were ahead of me on after the first one.
    6 x 100 IM - 1:30 Descend 1-3, 4-6 (1:25 -> 1:18)
    8 x 50 Kick - :50 (Br)

    3 times through:
    * 100 Fast - 2:00 (1:05, 1:05, 1:08 - slowed down to protect my shoulder some)
    * 2 x 300 Pull - 4:00 (All on about 3:31-3:33)
    * 8 x 25 - :30 drill down/15M blast back (I did IM order)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  20. Friday, Nov. 25

    by , November 25th, 2011 at 10:39 PM (The FAF AFAP Digest)
    Hit the hotel pool again today. It was cloudy, so fairly empty!

    Warm up/Transition:

    4-500

    10 x 50
    odds = single arm fly
    evens = breast w/dolphin kick
    50 EZ

    10 x 50
    25 dolphin kick shooter on belly (25 kicks) + 25 EZ
    50 EZ

    Speed Work:

    10 x 40ish burst + ez
    various
    40 EZ

    Pyramid 40 frees:
    9 x 40ish
    3-5-7-9-11-9-7-5-3 strokes fast
    40 EZ

    8 x (25 AFAP + 50 EZ)
    4 breast, 4 free
    50 EZ

    Total: 3100 ish (?)

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Pretty good workout for a hotel pool! I missed my fins though. Not looking forward to returning to the cold weather tomorrow.
    Categories
    Swim Workouts