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Swim Workouts

  1. Workout 11/22/11

    by , November 22nd, 2011 at 09:37 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u
    200 FR/200 BK
    9 x 50 kick on :60 (fr w/ board, back w/o, sdk, ...)
    50 EZ

    5 x 200 Pull with buoy
    - 1-2 FR on 2:45 (held :30)
    - 3 BK on 3:00
    - 4-5 FR on 2:45 (:28, :26)

    6 x 75 FR on 1:15
    - shuffle fast 25 end -> beginning 1->3

    100 EZ and out
    (2450, 45 min)
    ----------

    My arms felt sore today. Over the past two weeks I have been adding pushups (3 x 10) as well as exercise bands and some abd moves to help build some strength. Yesterday I also finished the raking of leaves, so I think being sore is to be expected.

    I moved through the water well today. Lane count went from 2 ->5, then back to 3, so I really did not think I could get to hefty a workout going. Giving how I feel, this worked well for me today.

    Happy trails, or sails, or wake to you all.
    Categories
    Swim Workouts
  2. 11.22.11 - Tuesday workout

    by , November 22nd, 2011 at 09:03 AM (Pete's swim blog)
    Just Dave and myself today. Pool temp ~83. Felt tired today. Got some speed back on the last set but otherwise, I was relatively slow.

    SCY
    400 Warm up

    3 x 25 Fr/Bk/Fr - :30
    3 x 25 Fr/K/Fr - :30
    3 x 25 Fr/Br/Fr - :25
    3 x 25 Fr/Fl/Fr - :25
    3 x 50 - :45 Convert 50 Fr -> 50 Fl
    3 x 50 - :45 Convert 50 Fr -> 50 Bk
    3 x 50 - :45 Convert 50 Fr -> 50 Br
    5 x 50 - :45 Convert 50 Fr -> 50 K -> 50 Fr
    50 Easy

    7 x 75 - 1:10 Convert 75 Fr -> 75 K -> 75 Fr
    7 x 75 - 1:10 Convert 75 Stroke1 -> 75 Stroke2 -> 75 Stroke1
    This was supposed to be on 1:00 but that's not realistic for me. Workout was probably written for High School kids. I did Bk->Fl->Bk and barely made it on 1:10.
    100 Easy

    Set 1 - 9 x 100 - 1:40 Convert Kick -> Free ->Kick
    Set 2 - 9 x 100 - 1:20 Convert Free -> Stroke -> Free
    1st 100 set1, 1st 100 set2, 2nd 100 set 1 ... last 100 set1, last 100 set2 (sprint)
    Kind of confusing but it makes sense. Alternating makes it easier with the free from set1 on 1:40 matched with the stroke on 1:20. I converted Free -> IM -> Free. Original intervals were 1:30 for the kick conversion and 1:15 for the stroke conversion.

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  3. Monday, Nov. 21

    by , November 21st, 2011 at 05:24 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 10
    goblet squats, 30 x 3 x 10
    leg press, 210 x 3 x 10
    deadlifts, 75 x 3 x 10
    triceps press, 40 x 3 x 10

    russian twist on incline w/plate, 25 x 2 x 25
    flutter kick son bosu, 100
    knee tuck jumps, 2 x 10
    altitude drops, 10
    med ball slamming, 5:00


    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/ MF
    - 8 back, 8 belly, 4 360s

    3 x 100 kick dolphin kick on back w/MF @ 1:30
    (shooter first length)
    3 x 50 caterpillar drill
    3 x 50 single arm fly
    3 x 100 breast w/MF @ 1:45

    50 EZ

    5 x
    4 x 25 easy speed fly w/fins @ noodler interval
    25 EZ

    100 EZ

    Total: 2750

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

    I was completely booked yesterday and didn't train. Today, I dropped weight and did speed lifting at the gym. My elbows are still bothering me. I may just knock off upper body weights if they don't improve in a couple days. Then immediately hit the pool for a hypoxic/aerobic workout. I wanted to do a bit more and thought I had another 15 minutes. But I was kicked out by the HS kids who seemed enamored with my MF.

    I'm leaving with Teen Fort in the early afternoon tomorrow. The weather forecast looks good! I will try to get to the pool in the am to do some blasto bursts and 25s. I should also probably get myself registered for NE Champs tonight.

    Had a great chat with Fort Son yesterday. He said his coach assigned him to post the freshman rowing workouts for Thanksgiving break. All freshman are supposed to do "at least 50% of his workouts." Fort Son is probably the smallest rower on the team (where, like swimming, height is a benefit), but the hardest worker.

    Updated November 21st, 2011 at 06:59 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Nov 21, 2011

    by , November 21st, 2011 at 04:19 PM (Canuck Countdown)
    202 days until Day 1 of the FINA World Masters Championships

    Sunday, Nov 20
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    warmup:
    300 swim
    6 x 50 kick @ 1:00
    200 swim
    4 x 50 kick @ 1:00

    10 x 50 as 25 scull / 25 drill @ 1:20

    the following set is continuous:
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 back pull @ 1:00
    8 x 50 free pull @ 1:00 (breath every 3, 5, 7, 9) x 2
    4 x 50 breast pull @ 1:10

    the following swim-with-fins set is continuous:
    4 x
    (3 x 50 @ :45,
    200 @ 3:30 (held between 2:32 and 2:38))

    100 EZ

    Total Distance = 4200 m

    Comments: Thankfully, I'm feeling much better now. I went to a walk-in clinic on Saturday morning and walked out with a prescription for antibiotics. I've had too many episodes of bronchitis / pneumonia / strep throat to let this go any longer!

    Monday, Nov 21
    Yoga!

    Updated November 28th, 2011 at 01:57 PM by lewba

    Categories
    Swim Workouts , Planning
  5. Sat Nov 19th, 2011

    by , November 21st, 2011 at 12:37 PM (Ande's Swimming Blog)
    Sat Nov 19th, 2011

    Trained but didn't blog
    FAST Fri Nov 18
    6:30 - 8:00 maint set
    5 x 100 fast in heats on 12:00

    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

    Masters didn't have practice on
    Sat May 19th because there was a UT football game but the UT men did & I trained with them

    Eddie Coached
    scy & LCM
    UT Swim Center: main pool & diving well
    9:00 - 11:00
    wore FSII legs
    trained with UT Mens team

    WARM UP scy

    4 x 100 1:20
    6 x 50 :45
    200 k 3:30 went 2:30
    4 x 100
    200 k 3:30 went 2:21


    Main SET: LCM

    swimmers put on jammers

    assigned 2 rounds of
    3 x 100 fast on 2:00
    4 x 50 fast on 1:00
    in 2 groups

    round 1)
    100 easy speed went 1:04
    100 skip
    100 easy speed went 1:01
    4 x 50 fast went 30's

    swam down in well (10 min break)

    round 2
    100 skip
    100 skip
    100 fast 59
    50 easy
    skipped 2 50's
    50 fl fast from a dive went 27

    100 easy
    Categories
    Swim Workouts
  6. Meet Results and Monday's Workout

    by , November 21st, 2011 at 12:23 PM (Year Three: The Road Back)
    Having decided to take a relaxing, stretch-out swim on Saturday (total yards 2200 - nothing taxing), I headed to Louisville, KY, with 6 of my teammates for the Louisville Invitational. In keeping with my theme of getting outside my comfort zone, I decided to race the 50, 100, 200, and 400 Free events (SCM). I had never done a 200 in SCM or a 400 in any format. The 400 was up first, followed by the 50, 100, then 200.

    400 Free - 5:57.12 - Not bad for the first time out. I learned that I can go a bit harder in the 2nd and 3rd hundred, but was really happy that my last 100 was faster than my 2nd or 3rd. (And, I actually lapped the guy next to me.... huh... that felt good )

    50 Free - 34.92 - Decent. It's only 0.3 seconds off my best ever 50 Free SCM. Can't complain about that. My only complaint here is that I feel like I could have gone harder and it didn't hurt as bad as it could have.

    100 Free - 1:16.76 - Not bad, although this one REALLY hurt. It was 0.1 seconds faster than my previous best time.

    200 Free - 2:49.21 - This was great. It felt relaxed, but ended up being faster than I had expected. A great way to end the meet.

    My only real issue with this meet was that I never got a great flip turn. There is a metal edge at the top of the pool and I was slipping all over the place. Ugh.....

    Then, I woke up this morning with fairly sore shoulders, but headed to the pool anyway. Joy of joys.... my husband came with me! He's thinking of joining my team and wanted to see what our workouts were like! Here's what we did today:

    400 Warm-Up
    4 x 100 Free on 1:40
    4 x 100 Free on 1:50
    4 x 100 Pull on 1:40
    4 x 100 Kick on 1:50
    1 x 200 All Drill IM on 4:00
    4 x 50 Fly on 1:05
    4 x 50 Breast on 1:00
    4 x 50 Back on :55
    4 x 50 Free on :50
    4 x 25 Breast on :40
    4 x 25 Fly on :35
    4 x 25 Back on :30
    4 x 25 Free on :25
    200 Cool-Down
    Total Yards - 3500

    This wasn't exactly the meet warm-down swim I was looking for, as it was exhausting. Probably would have been fine most other days, but it almost did me in today.

    That's it for now. Enjoy your swims today!
    Categories
    Swim Workouts
  7. Workout 11/21/11

    by , November 21st, 2011 at 10:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u
    500 swim (25 dps/25 fast, 50/50, 75/75, 100/100)
    - swam the 75's back

    Repeat 5 times:
    - 100 kick on 1:45 (avg'd 5 sr)
    - 100 Pull with buoy on 1:45
    - FR/BK/IM/FR/BK

    100 EZ - skull/swim by 25

    500 swim with Paddles (same as above, including BK on the 75's)

    100 IM (went 1:23)

    200 easy loosen w/d

    (2800, 50 minutes)

    ------
    Felt a tad sluggish today, and went with some longer kick sets and a few 500's to keep moving. Focused on steady kicking and a strong pull through the water.

    I was able to keep the pull set at a good clip - 1:09's for the Free and 1:16 for the back. I really didn't go too hard on the IM at the end. I was thinking of doing an IM set, did the 100, and figured that it was time to get out. Momma said there would be days like this ...

    I went to a hockey game at Williams College on Sunday, and have been spending time converting old VHS tapes to DVD with the help of the VCR2PC device - I got mine on clearance at Staples last year after the holiday rush. Right now I am doing a bunch for my aunt, it's crazy what she was quoted for this service. I just run it when I am home so it is really easy.
    Categories
    Swim Workouts
  8. 11.21.11 - New challenge

    by , November 21st, 2011 at 09:14 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Started a new challenge this morning. There's a 30x100 on 1:10 challenge floating around the blogs. I'm not there yet but I'd like to be one day. So, the challenge - for now - is to work up to 10x100 on 1:10. We started w/ 1x100 on 1:10 this morning and will add another each week for 10 weeks. That will get us to taper time for the Auburn SCY invitational.

    SCY

    450 Warm up

    6 x 50 - :45 (Get up to speed for the 100 on 1:10)
    1:00 Break
    100 - 1:10 (1:02)

    4 x 200 - 3:00 Convert Free to IM
    50 Easy

    50 Kick/150 Fr - 3:00
    100 Kick/100 Fr - 3:10
    150 Kick/50 Fr - 3:20
    200 IM Kick - 3:30 (3:20)

    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 Kick)

    4 x 200 Kick - 3:30 descend (3:12, 3:09, 3:04, 3:00 br)
    50 Easy

    500 Timed pull (5:57) - very tired at this point... couldn't turn the paddles over anymore.

    100 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  9. Sunday, Nov. 20, 2011 USA-S Meet Results

    by , November 20th, 2011 at 11:02 PM (Fast Food Makes for Fast Swimming!)
    This meet was held at the Eastern Washington University pool in Cheney, WA. Pretty good (old) pool, deep water all the way.
    I'm gonna make this one quick. This was one week after my shave and taper meet that I did last weeekend, so I wasn't exactly feeling 100% today, but still decent enough.

    200 Fly - 2:07.27 This was basically right on my best masters time, and by my splits, I went out 2 seconds slower at the 100 and came back much better. I guess this means that I'm in much better shape now.
    27.65
    59.99 (32.2)
    1:33.36 (33.3)
    2:07.27 (33.9)

    I did win the event also!! Yippie!! 1st place out of 5 swimmers. All between 2:07 and 2:10, so it was pretty close, I just happened to be out front.

    My notes: poor turns - glided in (long last stroke) on all touches, no SDKs off walls (just streamline glide), too easy feeling...I needed to push it a little more with more effort. I honestly could do this again tomorrow and probably be 4-5 seconds faster.

    200 Back - 2:18.89 (3 sec. slow) Not my best effort, and honestly I didn't really care!
    32.03
    1:07.95 (35.9)
    1:44.05 (36.1)
    2:18.89 (34.9)
    [nomedia="http://www.youtube.com/watch?v=JuKrhbs_9BQ"]11-20-11 Cheney, WA USA-S 200 Back - YouTube[/nomedia]

    I actually did 2 or more SDKs off each wall The first length was close to 15 Meters underwater.
    Other news: I was dead last in the race!!


    200 Free - 1:56.21 (2 sec. slower from my 2:07 SCM conversion last week)
    I was tired, and just felt like I couldn't "get out" quick today.
    (no splits available - that whole heat screwed up on the pads)
    [nomedia="http://www.youtube.com/watch?v=bBgKhrCGMAA"]11-20-11 Cheney, WA USA-S 200 Free - YouTube[/nomedia]

    My final turn I remembered to do a couple SDKs and it gave me a little boost on the last length.

    These USA kids are quick. You can't look at their entry time and expect to stay with them or beat them for the most part. Still fun to race with them, and the coaches and adults liked seeing me out there. Lots of for my 200 Fly win!

    Updated November 21st, 2011 at 12:15 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  10. 11.19.11 Saturday workout

    by , November 19th, 2011 at 09:10 PM (Pete's swim blog)
    Swam w/ Mary, Bob, Bob, Dave and Dan at HSA. Brook coached.

    SCY

    500 IM warmup

    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free
    75 IM - 1:20
    25 Fr - :30
    75 IM - 1:20
    50 Fr - 1:00
    75 IM - 1:20
    75 Fr - 1:30
    75 IM - 1:20
    100 Fr - 2:00
    150 Kick/Fly/Kick
    150 Back/Kick/Back
    150 Kick/Br/Kick
    150 Free/Kick/Free

    3 Times through (IM Order for Stroke)
    * 100 Pull - 1:30 (1:05-1:10)
    * 100 Stroke
    * 100 Pull

    4 Times through (IM Order for Stroke)
    * 100 Fr - 1:30 (1:10s)
    * 25 Stroke - :30
    * 100 Fr - 1:30 (1:10s)
    * 75 IM - 1:15

    100 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  11. Sat., Nov. 19

    by , November 19th, 2011 at 08:28 PM (The FAF AFAP Digest)
    After getting up at the crack of dawn for 2 all star soccer games and returning to feed a hypoglycemic Jimby Thornton, Jimby and I drove to the pool to swim with Speedo. We found him traumatized by a goggle clad mini manikin -- and it was indeed pretty creepy. We were very fortunate to get a lane just as a class was ending.

    Swim/SCY @ SpringHill:

    Warm up:

    600 various
    3 x 50 single arm fly

    Main Sets:

    10 x 100 @ 2:00
    - 75 easy @ 1:15
    - 25 fast @ 100 pace or burst @ :45
    -- mixed strokes & back kick

    100 EZ

    4 x 100 @ 2:00

    - I did flutter kick w/board & fins, went 15 seconds from top behind the freestyle addicts
    - 1st 100 = X
    - 2nd 100 5 sec break @ 50, total time must < X
    - 3rd 100 5 sec break @ 50 and 75, total time must < X
    - 4th 100 5 sec break @ 25, 50, and 75, total time must < X
    - went 1:22 (1:07), 1:18, 1:17, 1:1?
    - went too fast on #2, legs burning by the end, can't remember my time on the last one, but it was not <1:17.

    200 EZ

    I did not comply with the request to do "tantric" 50s. Instead:

    8 x 50 @ free w/paddles & fins @ 1:00

    I also did not succumb to peer pressure to do a fast 100. (I had done 2 yesterday, after all while they were lazy.)

    1 x 50 AFAP fly w/fins, :23

    150 EZ or so

    Total: 3000

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

    After this delightful swim, I raced back to the far away soccer field. I could have sat in the hottub as the tournament was running behind. Then I froze to death watching 2 more games. But tomorrow may be Lil Fort's last day of soccer, as she is likely retiring from the sport either now or next spring. She played great though.

    Whatever has ailed me has moved on to my eyes. They are just killing me; feels like a painful attack of dry eye or iritis or super allergies, I really hope this is a short-lived problem. Jimby poked and prodded my still sore elbows and pronounced that I have a case of "tennis elbow." He thinks this was likely caused by the motion used in the heavy push presses I had done. This fall has been rather trying.

    Updated November 19th, 2011 at 10:16 PM by The Fortress

    Categories
    Swim Workouts
  12. Saturday, Nov. 19, 2011 11:00am

    by , November 19th, 2011 at 03:57 PM (Fast Food Makes for Fast Swimming!)
    Got to go work OT for 5 hours this morning, which is always a plus! Bad thing was that I was basically stationary in, under or around the pallet destacker in the cold room (33 degrees) the whole time. I was frozen a few hours into it, but got everything completed and outta there, only to come outside to a blizzard! Went directly to the pool, and my toes were still numb as I touched the warm water.

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

    Did this set with my dentist...it was his set and I just split the lane with him and went easy. My "dental money pit" was going for 40 of them, and held around :59-1:00s. He is about 63 years old, and swims these times with zoomers on. Still he is a pretty good swimmer.


    I did 20 x 75 @ 1:10
    • #1-10 All Free (held :53s with no effort)
    • #11-20 Odds Back, Evens Free
    • Backs held 1:00-1:01
    • Frees held :53s
    -------------------------
    2300 Yards and out

    Tomorrow is Day 3 of the USA-S meet halfway across the state from here. I'll leave around 8:00am for the afternoon session warmup around 11:15am or so, whenever the morning session ends. It's scheduled to finish around 4:30pm, and I'm in the last heat or so.

    200 Fly, 200 Back, 200 Free
    I feel good, and now we'll see how the times fall.
  13. Workout 11/19/11 + 200 Miles!

    by , November 19th, 2011 at 12:43 PM (Maple Syrup with a Side of Chlorine)
    Masters practice at Rec (scy)

    w/u: 800 various

    Back and Free stroke work with group (30 min)
    - 500 yds total

    Ladder time:
    4 x 50 on :60
    3 x 100 on 1:20
    2 x 150 on 2:30
    1 x 200 on 3:00
    2 x 150 on 2:30
    3 x 100 on 1:20
    4 x 50 on :60

    (added on another 3 x 50 on :60 as other group finished)

    200 loosen w/d
    (3450 total, 90 minutes)
    -----

    Always nice to get in with the team. I led the stroke work again today - might be doing so on a once a month basis. Saw some new folks at practice, and they all progressed with the drills and talks we had about the strokes. I made a copy of quicksilver's excellent [ame="http://www.usms.org/forums/showpost.php?p=254199&postcount=226"]advice and picture[/ame] and shared it with the group - very helpful visual guide for proper backstroke technique.

    On the ladder I kicked the 50's, pulled FR on the 100's (avg 1:09), did IM on the 150's (50 Fly and BK, 25 BR and Fr), and did the 200 as FR. I always enjoy working with the team as it gets me moving a bit quicker than my solo swims.

    Added my workout today to my flog for the GTD totals and hit my season goal of 200 miles! Last year I logged 137 miles in my first year back in the pool, and I think that entering the longer open water swims this year pushed my totals up faster than expected. Of course, training for a 10K will do that! Time to adjust my goal (I'm thinking 230 miles will be a good test), but until then ...


    Off to help out at the craft fair at my son's school, then perhaps a hockey game at Williams College tonight - no charge, cheap eats, and you can stand right behind the ice for all the up close action.

    Updated November 19th, 2011 at 08:09 PM by rxleakem

    Tags: gtd
    Categories
    Swim Workouts
  14. Friday, Nov. 18th, 2011 5:30am & 5:15pm

    by , November 18th, 2011 at 10:52 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Holy S, this was more than intense...and this was even before getting in the pool.
    I was warned that swimming at the YMCA in the morning is insane, but man these are crazy!! I got there 10 minutes before the swimming starts, and already there were many people waiting in the lobby. They don't start scanning you in till the stroke of 5:30am, so I had my suit on under my clothes to be ready. I was scanned in about #5 in line, went in, got undressed and came out on deck. There were already 8 ladies out there "claiming their territory"!! There was one lane straight out of the men's lockerroom that no one had put anything down yet, so I threw my goggles on and jumped in!! I already had the first 1/2 of my short warmup done before anyone else even hit the water though. Apparently the race is to just claim your lane, whatever the hell that represents! I apparently took someone's "spot" out of the regulars there each morning. Too bad, so sad...WAH!!! My dentist came in soon after me and joined into my lane, but had to circle swim...not a problem. He asked why I was over at the Y this morning... (I told him loud enough that everyone with there head out of the water heard) saying "because of high school pool is closed for the month since that kid drowned yesterday."
    Everyone was like, "what happened??!?!?!" Apparently all these don't read the newspaper anymore!! I gave a brief on it really quick, but told them to check in online news about it. I was just surprised that in this small town all the people hadn't heard about the drowning.


    I had 30 minutes for this:
    Warmup:
    200 Free
    200 IM Drill

    5 x 100 Free @ 1:10 (went 1:02, 1:05, 1:06, 1:06, 1:06)

    1 x 400 IM semi push it - clobbered the hand of a lady in the lane over during one of my fly strokes (sorry lady) She just kept on swimming though, so she's tough too!

    5 x 100 Free @ 1:30 followed my dentist through his workout - he uses zoomers, I just used this as my cool down
    Odds Free
    Evens Kick/Free by 25s

    --------------------
    1800 Yards in 30 minutes

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

    P.M. Workout at the Y - much more like I'm used to, nice and calm.

    Warmup:
    200 Free
    300 Free Pull
    6 x 50 SDK on back w/ training fins @ 1:00

    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:

    1. 200 Medley Relay is here, but didn't do it
    2. 200 Free - went 2:07 (1:23 rest)
    3. 200 IM - went 2:25 (1:05 rest)
    4. 50 Free - went :28 (1:02 rest)
    5. Diving goes here...but had to skip (YMCA rules)
    6. 100 Fly - went 1:04 (1:26 rest)
    7. 100 Free - went :59 (1:01 rest) honestly this sucked because I went fast but got penalized on rest by my "rules".
    8. 500 Free - went 5:37 (1:23 rest) I was honestly surprised to see I went this fast on it. I felt like crap at this point, arms and legs dead tired
    9. 200 Free Relay - skipped it
    10. 100 Back - went 1:15 (1:15 rest) - need I say more about my backstroke?
    11. 100 Breast - went 1:18
    12. 400 Free Relay - skipped of course.
    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.

    50 EZ to stretch out

    for 10 minutes with my neighbor in the lap lanes

    4 x 125 Free Pull @ 1:40 (held 1:25)
    my muscles were sore from the fast stuff prior to this, so this was more or less a stretch out swim

    ----------------------
    2700 Yards (4500 Yards for the day)

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

    Definitely NOT tapering or resting at all for this one...
    The 3 day USA-S meet is already started over in Cheney, WA It's about a 2 1/2 hour drive from here, and depending on how much snow is out there could be a little longer, but not by much. Everyone here somewhat seems to know how to drive in the snow.
    I'm swimming on Sunday only of the meet, and swimming the:

    200 Fly, 200 Back, and 200 Free

    I seeded myself with my best masters times
    2:07.12 / 2:15.90 / 1:54.52

    and am seeded:
    3rd / 15th / 8th

    Should be fun racing the kids. I haven't swum against most of these kids yet from the Spokane area and northern Idaho teams. Fun times a coming...either that I'm in for a serious ass kicking!!

    Updated November 19th, 2011 at 12:20 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  15. Friday, Nov. 18

    by , November 18th, 2011 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

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

    50 EZ

    Speed Work:

    8 x 25 no breather over kick free w/fins & paddles @ :45

    8 x 25 bursts @ 1:00
    4 swim, 4 kick

    100 EZ

    2 x broken 100s w/fins AFAP
    -- broken :15 @ 50 & 75
    1 = breast (28, 1:26 (:56)) + 100 EZ
    2 = fly (mid 23, 1:17(:47)) + 200 EZ
    -- should have done 200 after the first one. really felt the burn

    4 x 25 free w/parachute & paddles @ 1:15

    4 x 25 burst dolphin kick on belly w/parachute & fins @ 1:15

    100 EZ

    Total: 2750

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


    I drove to OakMarr today only to find it closed. Lost 20+ minutes of workout time driving to Spring Hill Rec, and only did 2 broken 100s. This did not break my heart. The lasstitude has not yet quite relinquished it's hold on me. Hoping some R&R in the sun next week will really perk me up. And so happy that I get to avoid all that nasty Thanksgiving food!

    Jimby is driving down tonight to pick up his son from college. I didn't think I would have time for a swim with him with Lil Fort's soccer tournament. But there is a big mid-day break tomorrow during which we might squeeze in a swim. After taking yesterday off, I should probably try to stay in the water until I leave b/c I doubt I'll do much but splash around in Miami Beach. I wonder what the water temp is like this time of year?
    Categories
    Swim Workouts
  16. Riverton Results & Workout 11/18/11

    by , November 18th, 2011 at 01:48 PM (Maple Syrup with a Side of Chlorine)
    My goal to practice every day this week hit a road block last night due to my mental block - I missed Adult Swim time! Mon thru Wed the pm time is 6:15-7:30, and on Thursday it is 5-6:15. I showed up at 6:10 and saw all the swim team kids in the pool and knew I made a mistake.

    Oh well, took it as a sign that a day off was in order ...
    -----------
    11/18 Solo at Rec (scy):

    w/u: 200 FR/200 BK

    2 x 500 swim with Paddles (continuous)
    - 25 DPS/25 fast, 50/50, 75/75, 100/100 FR
    - Repeat with back all all but the 75's

    TWO TIMES Thru:
    - Start on :60
    - 4 x 50 kick on :50 (flutter with board, ok back w/o, dolphin, flutter)
    - Wait until the :45
    - 4 x 100 FR Pull with buoy on 1:20 (dec 1-4)
    - Wait until the :15
    - 4 x 50 swim fast (free/bk/free/bk)

    10 Deep water Bobs

    TWO TIMES Thru:
    - 100 FR swim (50 DPS, 50 fast) on 1:10
    - 50 ez (25 skull, 25 kick on back) on 1:20
    - 50 hard FLY
    - q-break til the top

    200 ez and out
    (3600, 65 minutes)
    -------------
    Felt good today, and wanted to push some yardage. I see that James has adopted the q-break, so I figured I will too (us 200 BK guys need to stick together - haha).

    I went for the long swim to start because I haven't used my paddles in a while and figure my strength needs some work. I made the kicks on the first set with 5 seconds to spare - I have really been working at adding kicking to my workout and going faster with it. I tried to descend the Pulls and did well - 1:14 -> 1:09 both times, thinking about long strong strokes and power through the bottom of the pull. I held :32's on the free and :35's on the back.

    On the second set I was able to come in at 1:04 on both the 100s, ez feeling. The flys were 33, which is good for me.

    Off to help out at my son's school today. My daughter is on a trip to NYC (MET Museum of Art, UN, 9/11 Memorial). Tomorrow I am going to help with a stroke clinic at Master's practice, probably 30 minutes of free and back work. Should be fun.

    Attached are the results from the Riverton meet. I will have to break down the 200 FR, but it looks as crappy as it felt. I did a good job splitting the 100's, but hope to take them out a little faster in the future. Still trying to lay down more yards for the 2Bk at BU ...

    Also, you can see me in the 100m FR at the Riverton Meet here: http://youtu.be/w-RnP2rd40s - I am in lane 2 at the top of the pool. My time of 1.00 converts to a high 53 in yards, and I was 52.6 during the spring, so I am really happy with that time at this point in the year.

    Updated November 18th, 2011 at 06:50 PM by rxleakem

    Categories
    Swim Workouts , Masters Swim Meets / Events
  17. 11.18.11 Friday workout

    by , November 18th, 2011 at 08:25 AM (Pete's swim blog)
    Just me and Dave today. Pool temp ~84. Wore speedo brief.

    SCY

    400 Warm up

    200 fr - 3:00
    200 fr - 2:55
    200 fr - 2:50
    200 fr - 2:45
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:40
    200 fr - 2:35
    200 fr - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 fr - 2:20
    50 Easy
    My plan for this was to go 2:30 on all but the kick. On the first one, I did 2:25 so I tried to hold 2:20 to 2:25. Made them all on between 2:20 and 2:23. Last one I did on 2:15. Very happy with that.

    5 Times through
    * 4 x 50 Kick/stroke - 1:00 IM Order
    * On the 3rd and 5th ones I did all kick. Probably should have tried kicking them all.

    150 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  18. Thursday, November 17, 2011 5:00am and 5:00pm

    by , November 17th, 2011 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout (This was my final swim at the high school with the masters group for a while)***


    Warmup:
    300 Free
    300 Kick w/ board
    400 Free Pull
    200 Free


    Main:

    4 x 100 Free @ 1:10 (went 1:02, 1:04, 1:05, 1:05)
    4 x 75 Free @ :55 (went :49, :50, :50, :51)
    4 x 50 Free @ :40 (went :32-:33s)
    4 x 25 Fly @ :20 made em


    Felt pretty good, though the 1:10s and :55s intervals took it out of me a little bit.

    6 x 100 Free Pull @ 1:15 cruise (went 1:08-:09s)


    200 EZ Kick w/ board

    ---------------------
    3000 Yards

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

    P.M. Workout

    Warmup:
    300 Free
    400 Free Pull
    6 x 50 Kick w/ board @ 1:00 (held :45s)



    10 x 100 @ 1:15 (held 1:08/:09s after the initial 1:05)
    • originally I was going to do 30 of these, but solo I cut it down to 20 of them. Then as I neared #8-9 I decided to cut it down to 10 of them.
    • While I probably could make 30 x 100s @ 1:10 like what has been talked about, I honestly don't know that I could do them solo. It's a really taxing set on your body, and much easier to do if you have "help" along for the ride with you.
    :30 rest from the above set then:
    6 x 150 Free Pull @ 1:50 (held 1:40/1:41s)

    5 x 200 IM @ 3:00 (went 2:40/2:38/2:35/2:35/2:24 on the last one)

    100 EZ Free

    I was really moving today too...I had this 4000 done in an hour!!

    300 Kick w/ board EZ

    --------------------
    4300 Yards (7300 Yards for the Day)

    I finally got to see this on my GTD!! Yippie!!

    Congratulations! You are on pace for achieving your goal this year:

    That's the good news for the day, and the only good news.

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

    *** The bad news that many of you already know about:

    [ame="http://www.usms.org/forums/showthread.php?t=19738"]Tragedy in the pool[/ame]

    We'll be out of the high school pool for a while (at least the remainder of November) while the school and authorities investigate the drowning that occured today during school.

    It's a very sad thing that happened to a family today. We don't know the name of the individual, and may never find out the name depending on the wishes of the family. There were many things wrong with the whole situation that could have prevented this from happening, but now that is all the past. I'm sure that if they allow anyone back in the pool, there WILL BE a paid guard on duty who will be in charge of the safety of all participants, no matter what their skill level may be, which is the way it should be.
    This is the first pool drowning that I know of in this town for as long as I can remember...we've had numerous in the lakes and rivers, but in a pool is very unheard of. The lack of adequate (any) professional guards on duty is the major contributing factor, along with a whole other list of stuff that could make this go on and on and on. I'll just leave it at this.
    God bless this family who lost their son today.

    Updated November 17th, 2011 at 11:02 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  19. 11.17.11 Thursday workout

    by , November 17th, 2011 at 09:05 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey in between Kent & Roger and Dave and Teresa. Pool temp ~84... warmer. Wore speedo briefs. Last workout for Kent, Teresa and Jeffrey. They are tapering for state.

    400 Warm up

    200 Fr - 3:00 (2:20)
    3 x 50 Fly/bk/br - :50
    3 x 50 Fly/bk/br - :45
    6 x 75 - 1:15 (:10) Up/down stroke 1 -> stroke 2 (I did back to breast)
    6 x 75 - 1:15 (:10) Up/down stroke 2 -> Kick
    50 Easy

    Kent's farewell set
    200 timed (4:05) - no breathing except on walls. I cheated and took a breath on 5 and 6.
    800 IM (11:40)
    50 Easy

    Teresa's farewell set
    She didn't come up w/ anything so we got the default set:
    6 x 100 - 1:10 Master's option - make any 2 a 50. I made #4 a 50 and made all the rest.

    2 Times through
    * 100 Kick - 1:45
    * 100 Kick - 1:40
    * 100 Kick - 1:35
    * 100 Kick - 1:30 (Master's option swim stroke)
    I declined the master's option and made these swimming br kick.

    150 Cool down

    (4450 total)
    Categories
    Swim Workouts
  20. A 10 x 75 Test Set....

    by , November 17th, 2011 at 08:06 AM (Year Three: The Road Back)
    I had gone into this workout thinking that today would be a shorter, taper-type of workout. Huh.... good intentions and all..... Here's what we ended up doing.

    400 Warm-Up
    6 x 150 on 2:30 as Kick / Drill / Swim by 50s
    10 x 75 Fast Free on 1:30, hold best average (did :57s)
    100 Easy Free
    4 x 50 BR Arms w/ Fly Kick on 1:10
    8 x 50 Fly Kick on Back on 1:10
    4 x 50 Underwater Streamline Kick on 1:10
    6 x 50 Free on :50
    300 Pull Cool-Down
    Total Yards - 3550

    I was actually really happy with the :57s on the 10 x 75 set. The last time I swam a set like this, I skated between :58s and 1:05s. The discrepancy was pretty big during the 10 swims. This time, the range was :56-:58s, with the vast majority (at least 7) coming in at :57. I was really happy with the consistency - especially as the clock seemed to go faster and faster between swims.

    As to the kick sets, etc. that came later, I used those as an extended cool-down and didn't push too hard. The 6x50 on :50s set - I made them all in around :40. Not pushing too hard, but it was a little push.

    Tomorrow, I need to take it a bit easier in practice.....

    Enjoy your swims and I'll check in then.
    Categories
    Swim Workouts