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Swim Workouts

  1. Friday, April 12

    by , April 12th, 2013 at 05:51 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles
    4 x 50 free, EVF emphasis
    50 EZ

    Main Sets:

    4 x through
    8 x 25 burst + cruise @ 1:00
    50 EZ @ 1:00

    50 EZ

    2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00
    -- 10s

    8 x 25 w/chute & agility paddles
    -- 2 breast pull, 2 back, 4 scull
    100 EZ

    Total: 2600


    Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area.

    Done with the chute until after Nationals!

    Still no word on our buyer's structural engineering report.

    Off to dinner with friends shortly.
    Swim Workouts
  2. Friday, April 12, 2013

    by , April 12th, 2013 at 05:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30
    2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest) desc by round
    *1)34s, 2)33s, 3)32s, 1:00 rest - right into...
    100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down
    *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    4x400 FR on 6:00, w/buoy-tube-agility paddles
    *5:22, 5:24, 5:21, 5:19
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    2000 FR as4(200 Smooth, 300 Strong) Focus points;
    -Consistent EVF on DPS w/breathing 2RS/2LS
    -Steady moderate six-kick with pull
    -Build second 25 of each 50
    -Maximize turn pushoffs/streamline

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day.

    Neural Fatigue and Swimming

    Updated April 12th, 2013 at 05:37 PM by fdtotten

    Swim Workouts
  3. Workout 04/12/13: noon

    by , April 12th, 2013 at 02:53 PM (Maple Syrup with a Side of Chlorine)
    Wednesday before work I was able to sneak in 1600 yds in 25 minutes, which was a nice treat. Busy couple of days, along with some issues at home has led to sleepless nights and a bit of stress. It was nice the beginning of the week (like, in the 60's with sunshine), but now it is 38 with sleet, an overcast day to go along with my mood.

    400 FR w/ snorkle, 400 Back, 400 IM w/u

    10 x 75 on 1:10
    - 25 Kick/25 FR Fast/25 pull

    100 FR/100Bk/100 FR continuous with Agility paddles
    Put the snorkel back on:
    - 4 x 50 Quarter's Strong FR on :45
    - 100 Kick, 100 Pull with buoy
    - 4 x 50 FR FAST on :40 (28, 30, 29, 29)
    - 100 Kick, 100 Pull with buoy
    - 4 x 100 Quarter's Strong FR on 1:30
    - 100 kick, 100 Pull with buoy
    - Take off snorkel

    50 Breast (working on underwaters) and out
    (Solo/Rec/3700 yds/60 min)
    Such a nice release to get into the water and swim today. Like many, I find that my stress level goes up a bit when I can't hit the pool. Sometimes it is nice to think about not thinking very much, and just go. Planning to swim again tonight.
    Swim Workouts
  4. 04.12.13 - Friday workout

    by , April 12th, 2013 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Didn't sleep well last night. Kind of dragging this morning and didn't get going very quickly.


    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30

    5 x 200 - 2:45 Convert Free->IM
    100 Easy
    This was supposed to be all IM. We changed is so we would have a chance at making the set. The last 2 were all IM. I made 2:48 and 2:50 . I should be able to do this set but something wasn't working right today w/ my strokes.

    5 Rounds of:
    * 100 Up/Down kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down kick - 1:30 (:05)
    * 200 - 3:00 Convert Free->Fly
    50 Easy
    Made 200 fly on 2:55. Not too bad but it wasn't as smooth as it was earlier in the week. Maybe I'm just tired.

    6 x 25 Free - :30 One no breath
    6 x 25 IM Order, no free - :30 One no breath
    :30 Equipment break
    6 x 25 kick w/ fins - :30 One no breath
    6 x 25 kick w/o fins - :30 One no breath

    200 cool down

    (5450 Total)
    Swim Workouts
  5. Week 27 - Friday AM

    by , April 12th, 2013 at 08:30 AM (After a long rest)
    I had a conference call to discuss a project with our Korean partner last night at 10pm and I went to bed a couple hours later than usual. The alarm went off what felt like 15 minutes after I went to bed, but in reality it was 4.30am. This morning was setup as long course(when I left last night it was still short courseso someone spent a lot of time late last night converting the pool over). This morning felt ugly, even though the times were not too bad. My shoulders were stiff and I never really loosened them up.

    400 swim with snorkel
    6x50 catchup drill on 1 min
    600 free breathing every 5 with good streamline turns
    12x50 AFAP on 1min
    100 easy
    6x100 AFAP on 2min
    100 easy
    8x50 with fins on 50, 25 underwater, 25 free
    100 easy
    200 with fins no breath 25, AFAP 25, no breath 25, AFAP 25, no breath 25, AFAP 25, AFAP 25, no breath 25
    100 easy

    Total 3600m

    I went 32s on every 50, 1.06 on the 100s

    Updated April 12th, 2013 at 08:37 AM by StewartACarroll

    Swim Workouts
  6. Long Course day and just got in to feeling my pull

    by , April 12th, 2013 at 07:43 AM (Mixing it up this year)
    This was a day to just feel my stroke in the water. That was for everything I did.

    500 free
    500 free kick w/zoomers

    10x100@2:00 free w/strapless paddles & bouy went 1:40, 1:36, 1:35, 1:35, 1:35, 1:35, 1:34, 1:34, 1:34 and don't know on last one since someone jumped in my lane going the wrong direction when I was clearly circle swimming.

    500 free long and loose w/snorkle
    500 free kick w/zoomers strong

    Total 3000 meters
    Swim Workouts
  7. Thursday, April 11, 2013 7:00-9:00pm

    by , April 12th, 2013 at 01:11 AM (Fast Food Makes for Fast Swimming!)
    Had a substitute coach tonight. John actually is using Thursdays for the next few weeks to do a "coach swap" among the 4 practice groups, so everyone will get to work with a different coach for a bit. Tonight, we had Darcy, who is our coach for the younger age groupers (group #2 of the 4) on the team. She chose to focus on stroke drill/technique work with us tonight, with a bit of fun stuff in the drills as well.


    400 Free
    300 Drill (did 200 Fly, 100 Free)
    200 Kick w/ board
    100 Free

    2 Rounds of:
    • 2 x 150 Kick (1st round no fins, 2nd round SDK w/ long fins) @ LIFO
    • 4 x 75 Drill @ 1:10 (did odds Fly, evens Free)
    • 8 x 25 Swim @ :30 Odds Fly, Evens Free


    At this point she mixed us up among the 6 lanes so that we were all with different people than normal, and began doing various different drills and swims with the 3 strokes (besides freestyle).
    All 25s...

    Fly and Back was focused on SDKs,
    Also on Fly was fast kicking with getting our butts up
    Backstroke we did laneline pulling drills, holding objects on our head to prevent head movement, other kicking drills for body position. (Note: my backstroke hasn't been changed a bit)
    Breaststroke did some opposite side isolation swimming (grab right hand to left foot behind back and swim). This really lets you know if you have a weak side to your stroke. My left leg does almost nothing this way. It also tells you if you're trying to overcompensate one way or the other.

    All during these 25s, the lanes were getting green marks on the whiteboard next to our lanes. We weren't sure what these marks were for, but assumed they weren't good. At the end, she explained that the green marks were for breaking the "pet peeves" of her and the other not leaving from the wall, not finishing your swim to the wall, first stroke breathing off wall (after streamline come up and breath before a stroke), etc.
    Our lane had 4 marks...
    Each mark was worth 5 pushups.
    20 pushups! Had I known we were playing for pushups per lane, I would've tried to earn more of them.
    (~1500 yards of drills & swims/4300)

    200 cooldown

    4500 Yards
  8. Week 27 - Thursday

    by , April 11th, 2013 at 09:42 PM (After a long rest)
    It feels like I have been rushing round all week to try to make it to the pool. Once again I was a little late getting out of the office and did not get to the pool until 6.30. I was on my own again tonight and it was hard getting going.

    1000 swim concentrating on DPS
    3x(2x75 kick on 1.20, 3x50 back on 50)
    2x400 IM on 6mins
    10x50 catchup drill on 50
    6x175 on 2.20 swum as 25 fly, 100 free, 25 back, 25 free
    100 easy

    Total 4450
    Swim Workouts
  9. Thursday, April 11, 2013

    by , April 11th, 2013 at 07:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    @SCY Diving pool
    200 yds with water polo ball
    10 min passing
    10 min drive R/L, take pass and shoot cage corners
    20 min 2 on 2 halfcourt WP scrimmage

    *Set 1* @LCM Pool
    1000 FR builds second 25 of each 50, and power push w/tight streamline off the turns
    ---2:00 rest
    1000 FR w/agility paddles as 5(100 Smooth/100 Strong) also build 2nd 25/50 and power push w/tight streamline off the turns

    *Set 2*
    1000 FR w/snorkel as 5(50 kick/scull, 100 CU w/strong kick)
    ---2:00 rest
    1000 FR w/buoy-agility paddles-tube, 3rd stroke breathing, as smooth/long as possible

    Warm Down
    400 FR-Fly-Bk-BR EZ
    Dryland bands

    Recovery swimming and water polo (did not throw hard - mostly corner cream puff lobs after I made the goalie move closer to me).
    Swim Workouts
  10. Thursday, April 11

    by , April 11th, 2013 at 03:26 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    4 x 50 free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Did a slightly modified version of the main hypoxic/speed set from Workout #1 of Week #14 from the HIT forum, including 24 shooters:

    8 x 25 back shooters @ :40 + :20 extra rest
    1 x 100 fast free @ 90% w/agility paddles, :55
    200 EZ

    6 x 25 right side shooters @ :40 + :40 extra rest
    1 x 100 fast IM @ 95%, broken @ 25s for :10, :51
    200 EZ

    4 x 25 belly shooters @ :40 + :40 extra rest
    1 x AFAP 50 breast, :28
    100 EZ

    2 x 25 shooters @ :40 + :20 extra rest
    1 x broken AFAP 50 dolphin kick w/board, :10 rest @ 25 (11-12s)
    100 EZ

    4 x through:
    1 x 25 shooter @ :40, no extra rest
    1 x 25 AFAP free, no breath (10s)
    100 EZ

    100 EZ

    Total: 3400


    I was pretty beat today from yesterday's weights. Still managed some decent times. But was battling calf cramps the entire workout. Need to book a massage; I've just been too preoccupied.

    Our structural engineer is at the house now evaluating our foundation. Hopefully, my stress level will go down after that. Trying not to get too worked up over this issue, but I really think the buyers intentionally did this to screw with the price. The wife who I detest was nattering on about how she is an "expert" in moving/buying houses (and should "create an app" -- rolls eyes). Well, good luck to them finding another beautiful old house with a pool, guest house and summer swim club membership. There aren't any in this school district or any others close by.

    Edit: Our engineer says our foundation is structurally sound. There is one wall near the basement exit that has some water damage/crumbling that could be repaired. But it might not even be a problem for many years, hence we don't really need to repair it or comp them the money. He thought we were in very good shape for an old house. Glad we got our own consult. Now at least we are in a better position to negotiate.

    Updated April 11th, 2013 at 03:49 PM by The Fortress

    Swim Workouts
  11. Thu Apr 11th, 2013 LCM

    by , April 11th, 2013 at 10:31 AM (Ande's Swimming Blog)
    Thu Apr 11th, 2013

    Skipped Monday
    Swam Tue & Wed
    Lifted Tue

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Whitney Coached
    6:30 dove in around 6:32
    LCM UT Swim Center main pool
    Swam with: Todd, Tyler, Jim, Korey, Pat, Kellie, Paul, David & several others

    Warm up

    Main Set

    12 rounds of 3 x 100 (1 & 2 on 1:30, #3 on 1:25)
    swim steady & make it,
    after each round of 3, shift lane leadership, leader goes to the end &
    who ever was 2nd now leads

    12 x 50 on 50
    #1 & #3 kick, #2 bk, #4 fr with 3 breaths

    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Swim Workouts
  12. 04.11.13 - Thursday workout

    by , April 11th, 2013 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Felt stronger today than yesterday. It helps when you don't practice soccer the night before you swim. Had a good 300 IM.


    600 Warm up

    2 x 100 Free - 1:30
    3 x 100 IM - 1:30

    4 Rounds of (Stroke = IM Order by round):
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 swim - 4:00 Convert free -> IM (Made the 300 IM on 4:07)
    50 Easy

    6 x 50 Kick w/ fins - 1:00 (odds underwater sdk down/back easy, evens IM order)

    200 Cool down

    (5250 Total)
    Swim Workouts
  13. In honor of distance day at Y Nationals

    by , April 11th, 2013 at 07:33 AM (Mixing it up this year)
    I wish I could go to Y Nationals but with Trying to get out of debt using Dave Ramsey's program, I had to make some tough decisions this year. I already have most of my national trip to California paid off, so that is the only major meet I will do this year.

    Still swimming the local stuff with the kids.

    Since this would be the day I would do the 1650 and the 1000 if I had gone, I decided to do a broken 1650 pull for time. Set my heart rate too high on this but did keep going since it was near the end.

    500 free
    500 free kick w/zoomers

    broken 1650 free w/paddles & bouy 1-2-3-4-5-6-7-8-9-10-11 @:05RI final time 22:48
    350 Free EZ w/snorkle

    500 free kick w/zoomers

    Total 3500 yards
    Swim Workouts
  14. Wednesday, April 10, 2013 7:00-9:00pm

    by , April 11th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)

    500 Free

    20 x 50 @ :50
    I did 10 of them SDK w/ long fins, and 10 of the flutter kick w/ board no fins. Pretty much turn and burn/straight 500 kick at the end.

    8 x 200 Stroke - IM Order 2x thru @ 4:30/4:30/4:30/4:00 (for Free)
    • build each one by 50s, (i.e. like a Corvette, start out 3rd gear, 4th, 5th, and 6th gear on the final 50)
    • Fly - 2:30 / 2:25
    • Back - 2:40 / 2:43
    • Breast - 2:51 / 2:53
    • Free - 2:16 / 2:14


    4 x 300 Free Pull @ 5:00
    Odds EZ (24 HR)/Evens Fast (29+ HR) per :10 count
    Went 3:33 / 3:16 / 3:35 / 3:13

    100 EZ

    Set from a USC workout that John found online:
    4 Rounds of:

    • w/ fins and paddles:
    • 75 Free at "relaxed" pace @ :50 / 25 Free (15 Yard burst, EZ to wall ) @ :30
    • 75 Free at 200 or faster pace @ :50 / 25 Free (15 burst, EZ) @ :30
    • w/ fins only:
    • 75 Free at 200 or faster pace @ :50 / 25 Free FAST @ :30
    • :30 bonus rest before next round

    Wow...what a set. Very challenging, was coming in around :45/:46 seconds on the 75s, then getting through the 25s for a little rest before doing it again and again...

    8 x 25 Free @ :30 holding your 200 Free pace (1:55/8 = ~:14.5 per 25)
    Not too bad, but have to keep moving strong.

    400 EZ

    6200 Yards

    Over 200 GTD Miles now for the year...still about 12 miles behind my goal pace though. Dang vacation set me back a bit, but I should be able to get back up there again soon.
  15. Week 27 - Wednesday PM

    by , April 10th, 2013 at 10:06 PM (After a long rest)
    I got out of the office as planned tonight and made it to the pool just before 6pm. I ended up doing a couple of weight circuits followed by 15 minutes on the vasa swim bench at a high tempo. The swim felt pretty decent, especially compared to this morning. I was joined in the pool tonight by coach Neil Walker, former Olympic gold medalist! He has not trained in a long time, but hung with me for a couple rounds of the main set and it was fun having a training partner. Now all I have to do is convince Neil to train with me for worlds next year.

    2 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    15 minutes high tempo on vasa swim bench


    10x100 on 1.25 swum as 25 back, 75 free
    12x50 on 1min holding sub 30
    3x(300 breathing every 5 on 4min, 6x75 on 1.05 holding sub 44, 4x100 kick on 1.50, 4x50 drill on 50)

    Total 5650

    I held 29's on the 12x50 and felt pretty comfortable, and then held 43-44 on the 75s feeling less comfortable but not bad.
    Swim Workouts
  16. Wednesday, April 10, 2013

    by , April 10th, 2013 at 06:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR DPS
    200 FR Kick
    400 FR w/agilty paddles-buoy-tuge
    400 FR w/snorkel-fins

    *Set 1*
    6(4x50 FR on 1:20, 2:00 rest)
    *31-31-30-30 w/agility paddles
    *32-31-30-30 w/agility paddles
    *29-28-27-26 w/fins-agility paddles
    ---200 BK
    ---400 FR Kick as 50K/50K-Scull w/snorkel

    *Set 2*
    2x1000 FR on 15:00, #1 w/buoy-tube-agility paddles, #2 no equipment
    *13:45, 13:38, right into...
    10x100 FR on 1:30
    *1-4)1:17, 5-7)1:16, 8-10)1:15

    Warm Down
    400 FR EZ DPS
    Dryland bands

    Started with 1200 meters of quality 50s FR followed by a 3000 meter FR endurance set. First time ever for a 29.3 LCM 50 FR from a push off. Finally was able to do 10x100 on 1:30 holding times under 1:20. I ordered two 9402 Yingfa Jammers from Mr. George Park last night, and they are already in the mail today.

    Swimming Science Article:
    Long Course vs. Short Course

    Some quotes...

    'The most obvious difference between a short and long course is the number of turns: “SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different (Skinner).” Because swimmers alternate different phases more frequently during short course swimming, the swimming portion can occur at a higher velocity, not only due to “breaks” but also because swimmers achieve the highest velocity off the turns (assuming the turn is not horrible).'

    'Skinner adds, “[a] common denominator in long course race analysis (USA athletes) is the constant stroke rate degradation that occurs on every lap of every race. It is the extreme exception when I see an athlete maintain their stroke rate across the pool, and in some cases there is a significant drop off in stroke rate during the second half of each lap of the race. The bottom line here is the fact that the athlete is unable to sustain their neural function all the way across the pool and this leads to significant losses that aren’t that easy to see.”

    Keskinen (2007) formally studied different pool lengths (SCM and LCM) and noted the following differences:

    • Significantly higher blood lactate levels for the 50m pool compared to 25m at each point of curve comparing swimming velocity with blood lactate.
    • Heart rate values were significantly higher LCM.
    • Maximum swimming velocity was significantly higher in 25m pool owing to the turns.
    • The turning benefit via SCM correlated with the difference in maximal speed, difference in maximal force in tethered swimming baseline test, and the difference in countermovement jump performance. (Related to dryland jump performance, note also Potdevin (2011), finding a positive effect of plyometric training on starts and turns, but not on kicking propulsion.)'
    Swim Workouts
  17. Wed., April 10

    by , April 10th, 2013 at 05:15 PM (The FAF AFAP Digest)

    RC/Scap ex, 15 min
    total ab machine, 120 x 3 x 15
    fast free punch on cable machine, 30/35/40 x 1 x 30
    leg abductor, 120 x 4 x 8
    bicep curl, 30 x 3 x 8
    back extensions w/25 lb plate, 3 x 15
    power wheel roll outs, 3 x 15
    seated twists w/45 lb bar, 2 x 25
    russian twists on incline bench w/25 lb plate, 2 x 25
    med ball slams, 10
    foam rolling/scap stretching, 15 min
    -- it feels weird doing no plyos, but I guess with nationals approaching, it's not a bad time to stop them


    700 various
    6 x (25 front scull + 25 EVF free) w/agility paddles
    50 EZ
    2 x (6 x 25 shooters w/fins @ :35 + 50 EZ)
    9 x 50 drill (3 fly/back/free)
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Total: 2100


    Had to be gone from the house all day, so got in a double. I was somewhat alarmed when our prospective buyer showed up with a home inspector, pool inspector, and structural engineer. I had never heard of someone bringing in a structural engineer to a home inspection. And I can't stand the buyer. Feeling a bit gloomy over all that ... and somewhat ticked off too since prior inspections have shown no structural problem. Our house certainly survived the earthquake just fine. I feel like its s blatant attempt to leverage the price. Mr. Fort and I have hired our own structural engineer. I forsee negotiations ...

    On the upside, there are 445 swimmers entered in Colozines Zones thus far, and Cheryl is expecting 50 more. This is a good number for the meet. I was a bit surprised by only 1636 going to Indy. But I guess Indy was also competing with the Pan Am games. Now way could I get away for that kind of time.

    Updated April 10th, 2013 at 07:03 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  18. Week 27 - Wednesday AM

    by , April 10th, 2013 at 08:16 AM (After a long rest)
    Back to feeling crappy again today, generally stiff and sore around the shoulders. Oh well only a few more days and I start my taper.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 45
    8x100 IM on 1.30 getting heart rate up

    Main set
    4x400 trying to go 1000 pace on 7 mins(these were tough today)
    200 easy
    10x50 on 35

    Warm down set
    10x100 on 1.30 swum 25 drill, 50 DPS, 25 overkick

    Total 4800

    I went 4.18, 4.15, 4.12, 4.14 on the 400s. Not a good set at all, but I kept pushing and was pretty consistent around 1.03-1.04 pace, just no real get up and go today.
    Swim Workouts
  19. Recovery and Backstroke what a combo

    by , April 10th, 2013 at 07:27 AM (Mixing it up this year)
    This was a recovery day but I did push on one set of backstroke.

    500 free
    500 free kick w/zoomers

    5x100@1:40 free w/strapless paddles, bouy & snorkle long and strong held 1:32's

    5x [1x100@2:00 back went 1:43, 1:41, 1:41, 1:40, 1:36
    [1x200@3:30 free long and loose held 3:09's last one SLOW

    400 free kick w/zoomers
    100 free EZ w/zoomers

    Total 3500 yards
    Swim Workouts
  20. Tuesday, April 9, 2013 5:30-7:30pm

    by , April 9th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    More of something PWB would like, and less of a Fort workout tonight. At least my coach does switch it up day to day, short/middle/long/free/IM/stroke/short rest/long rest...a bit of everything.


    400 Free
    12 x 100 Free Pull @ 1:40 (1:05s)

    Main Set:

    straight thru, stay on intervals
    1 x 500 Free cruise @ 8:00 (5:55)
    2 x 250 Free Fast @ 3:30 (2:47s)

    1 x 400 IM cruise @ 8:00 (5:30)
    2 x 200 IM Fast @ 3:30 (2:29s)

    1 x 300 Free cruise @ 6:00 (3:35)
    2 x 150 Free Fast @ 2:10 (1:40s)

    1 x 200 IM cruise @ 3:30 (2:40)
    2 x 100 IM Fast @ 2:00 (1:10s)

    1 x 100 Free cruise @ 2:00 (1:10)
    2 x 50 Free Fast @ :45 (:30/:27)

    200 EZ

    12 x 100 SDK on back w/ long fins @ 1:30 (1:10-1:15s) just cruised them
    I'd rather do these kick sets at the beginning of the swim. I was on the verge of cramping tonight.

    400 EZ

    6400 Yards


    Saw the National Psych Sheet info is online now, thanks to Fort's blog letting me know that...

    In my 1650, I've got the 11th overall fastest time, so with 8 lanes, that puts me near the middle of the pool in the 2nd fastest heat. I'm 2nd place in my age group by 1.5 minutes. That's good news.

    400 IM, I'm the #5 seed in my age group, should be able to move up a bit here...

    200 Free - #13 seed, some tough competition in that one too! Rolling the dice...but should be able to nail it...

    200 Fly - #6 seed, this can go either way...lots of things can happen to everyone in the 200 Fly...

    500 Free - #8 seed. I hope they keep these seeded by age group, rather than by time. I'm seeded with such a slow time that I'd rather be chasing the leaders in my age group than being stuck with entries that are the same as my entry. Call me a sandbagger...I can take it!

    100 Free - #25 seed out of 49 entered. RIght in the middle of the pack. This was my #6 event, so it looks like they're running all of them.

    Updated April 10th, 2013 at 12:17 AM by jaadams1 (Added National Stuff)

    Swim Workouts , Daily Practices