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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. Wednesday, Nov. 16, 2011 5:00am & 5:00pm

    by , November 16th, 2011 at 10:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout

    Warmup:

    300 Free
    200 Kick w/ board
    300 Free Pull



    3 rounds of:
    • 2 x 100 Free @ 1:20 (1:08s)
    • 2 x 75 Back @ 1:15 (:55-:57s)
    • 3 x 50 Fly @ :50 (:31/:32s)
    • :30 Q break

    10 x 50 Kick w/ board @ 1:00 (started @ :50, but from #4-10 I was between :43-:47, with the final one :41)

    Ande is right...if you keep practicing your kicking you will get better at it.

    ----------------------
    2800 Yards

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

    P.M. workout
    I did this in the Y lap lanes while my kids were in lessons on the other half of pool

    Warmup:

    200 Free
    300 Free Pull
    100 Kick on back

    20 x 50 Free @ :45 (holding mile pace - ranged from :31s to :33s)

    100 EZ waiting for my son to finish

    5 minute break to get my son dressed and sent out with grandma while my older daughter finished her hour long class
    Me --> back in the pool for fun

    1:15 base/100 Pull set - go fast!
    300 Free Pull @ 3:45 (went 3:16)
    250 Free Pull @ 3:05
    200 Free Pull @ 2:30 (went 2:09)
    150 Free Pull @ 1:50 (went 1:34)
    100 Free Pull @ 1:15 (went 1:02)
    50 Free Pull @ ??? (went :30)

    50 EZ

    4 x 100 IM @ 1:30 (went 1:14, 1:16, 1:15, 1:16)

    100 Free EZ and out

    --------------------
    3300 Yards (6100 Yards for the day)

    I'm only 1 mile off my GTD pace now. That means I have a can have a little time off for some of the holidays and still be able to make 500 miles.
  6. Workout 11/16/11

    by , November 16th, 2011 at 01:40 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/200 IM drill w/u

    400 FR Pull with buoy

    4 x 75 kick
    - 50 mod on :60 (~10 sr)
    - 25 fast on :30

    5 x 125 on 2:00
    - 75 on 1:15 DPS
    - 50 on :45
    - Did FR/FR/BK/BK/Fly only on last 50

    75 ez to get back to my water bottle

    3 x 100 Kick on 2:15
    - FR/BK/dolphin

    8 x 100 on 1:30
    - 75 on :60 (shuffle fast 25 from last -> first)
    - 25 fast IMO on :30

    200 loosen and out
    (3300, 60 min)

    --------
    I was feeling a tad sore today, so decided to get some longer sets on cruise mode, with some fast stuff added in. My shoulders were yelling at me on the Fly's - I believe that to be from doing it more in practice and going on day 6 of swimming without a rest day. I am going to take advantage of the week off from work and add yards for my GTD totals and to gear up for the 200 BK at BU.

    I went to my men's Bible study for the first time in a few months - they changed the day from Monday -> Tuesday. Nice to get together with them. I probably won't meet up with them again until after the BU meet, but I will work through the study on my own. I have two devotionals that I also digest during the day, and then I listen to Through The Bible (ttb.org)with Dr. McGee every night. He goes through the Bible completely every 5 years, so I encourage anyone interested to hop on the "Bible Bus" with me.
    Categories
    Swim Workouts
  7. Wednesday with Fast Broken 100s

    by , November 16th, 2011 at 11:46 AM (Year Three: The Road Back)
    Well, today was the day that I gave myself until to decide whether or not to swim the Louisville meet this coming weekend. I figured if my calves were cramping on the Fast 100s, I would skip the meet. They didn't, so I'm going..... For the first time in a long time, I'm just not excited to compete. I think this will be my last competition until the new year starts. Maybe then I can get back the desire to compete. It feels like I've been focusing on endurance (thus the 3K and 6K Postals) and have forgotten how to be fast. Of course, that being said, the Broken Fast 100s today were all between 1:13-1:15, which isn't bad for me from a push at all. So.... maybe "feeling" fast isn't the best indicator.

    Here's what we did today:
    350 Warm-Up
    1 x 300 IM Order by 75s (did fly drill, back, free) x 4 on 6:00
    16 x 25 Free on :30; odd: perfect stroke, even: hard
    2 sets:
    - 1 x 100 Kick on 2:00
    - 1 x 200 Drill/Swim by 50s on 4:00
    - 3 x 100 Free on 1:40, 1>3
    4 sets:
    - 1 x 100 Free Moderate on 2:00
    - 1 x 100 Free FAST on 2:30, broken for :10 at 50 (did 1:15, 1:14, 1:13, 1:13)
    400 Cool-Down
    Total Yards - 3450

    So, I'm signing up to swim the Freestyle events on Sunday - the 50, 100, 200, and 400. Should be an interesting day. I've never done a 400 in competition before and haven't done a 200 in close to two years. Guess we'll see what happens!

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  8. 11.16.11 Wednesday workout

    by , November 16th, 2011 at 08:44 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Jeffrey. Dave and Teresa were a couple lanes over. Pool temp ~83. Wore a new speedo brief. Also have shiny new yellow paddles.

    400 Warm up

    8 x 100 - 1:40 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
    :20 Rest
    3 x 200 Pull - 2:20, 2:45, 2:20 (Couldn't make these - had trouble adjusting to bigger paddles)
    8 x 100 - 1:35 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)
    :20 Rest
    3 x 200 Pull - 2:45 Descend (2:30, 2:17, 2:15 - finally got the hang of the new paddles)
    100 Easy
    8 x 100 - 1:35 (50 Stroke/50 kick - 2 x best stroke/worst kick, 2 x avg stroke/avg kick, 2 x avg stroke/avg kick, 2 x slowest stroke/best kick)

    6 x 50 Kick
    * 1 - 3 Descend
    * 4 - 6 Descend (1:00 Rest before #6)
    Kicked br on :40 for #6

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  9. Tuesday, Nov. 15, 2011 5:15pm

    by , November 15th, 2011 at 10:21 PM (Fast Food Makes for Fast Swimming!)
    I didn't swim this morning... I guess I'm enjoying my sleep a little, or still need more after everything last weekend.

    Warmup:
    300 Free, 100 Kick w/ board, 300 Free Pull
    200 IM, 100 Kick w/ board, 200 Free Pull
    100 Free, 100 Kick w/ board, 100 Free Pull

    10 x 75 Kick w/ Speedo Biofuse training fins** @ 1:30
    1st 25 SDK spinner kick 4 kicks on each side (no breath)
    2nd and 3rd 25s SDK on back

    **Note: These are weighted fins, I just weighed myself and then weighed myself again while holding these fins and I went up 3 pounds, so that's adding a pound and a half to each foot while I'm kicking with them. No wonder its a workout!!

    50 EZ to bring some life back to my feet and legs

    The guy in the lane next to me asked what I could do for a 50 Breast. I asked, "like right now???" He said yeah. OK, here goes nothing:

    50 Breast fast from a push
    went a :35 - pretty ok, about like I'd be on a 2nd 50 of a 100, or a 200 IM (kind of)

    about 2 minutes later I decided to do a 50 Free fast from a push
    went a :25 mid this was good.

    100 EZ Free

    4 x 125 Free Pull @ 1:30
    (went 1:17/1:19/1:18/1:18)
    add that up it's a 5:12 500!

    100 EZ and out

    ---------------------
    3100 Yards
  10. Workout 11/15/11

    by , November 15th, 2011 at 04:50 PM (Maple Syrup with a Side of Chlorine)
    Happy birthday to my son, Preston, who turned 14 today.

    Solo at Rec (scy)

    w/u:
    - 400 RIM drill
    - 2 x 200 FR Pull with buoy on 2:45 (held 2:23)
    - 4 x 50 kick on :60 (fr, bk, sdk, bk)

    Main set:
    - 4 x 50 FR on :45 (34 -> 32)
    - 4 x 100 FR on 1:30 (1:08 -> :05)
    - 3 x 50 Bk on :60 (went 33 on the last one)
    - 3 x 100 Bk on 1:45 (1:19 -> :14)
    - 2 x 50 IMO on :60 (fly/bk. br/fr)
    - 2 x 100 IM on 1:45 (1:18 on both)
    - 1 x 50 FR on :45 (32)
    - 1 x 100 FR on 1:30 (1:03)

    w/d:
    - 200 IM drill/kick
    - 100 ez
    (2800, 50 min)

    ---------
    Felt strong again today. I found this workout in the spring on the forums and decided to pull it out. I worked on descending through the reps on each one, and did well at it again. The original workout called for Free on the 4x (1/2 min), then choice the rest of the way down the cliff (1:15/2 min), but I tweaked those up. I think I could have pushed the 50 BK a tad more, but enjoyed the rest at this point.

    I finished getting the garage straightened up, tightened up the gutters on the house, and have a recycling run/Goodwill run set for tomorrow. Maybe a quick motorcycle ride if it is not raining?

    Updated November 15th, 2011 at 08:06 PM by rxleakem

    Categories
    Swim Workouts
  11. Tuesday, Nov. 15

    by , November 15th, 2011 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50
    odds = caterpillar drill @ 1:10
    evens = single arm fly @ 1:00

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

    50 EZ

    Speed Sets:

    16 x 25 bursts @ 1:00
    8 dolphin w/MF, 4 fast breast pull, 2 back spin drill, 2 free

    200 EZ

    6 x (50 AFAP w/fins or MF + 150 EZ) @ 5:00

    1 = fly, mid 23
    2 = fly, mid 23
    3 = breast, high 28
    4 = double shooter on belly w/MF, open turn, 21 mid
    5 = double shooter on belly w/MF, lost fin at the turn
    6 = double shooter on belly w/MF, open turn, 21 flat

    Total: 3400


    ART, 30 minutes

    Glad my chiro had a last minute opening! Had him work on my elbows some today. He says they'll cool down. There's some inflammation in both the muscles and tendons.

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

    I still felt somewhat tired in the water today. But my times on the AFAP 50s belied that, and I was pleased with them. Focused mostly on kicking today to give the elbows some rest.

    Speedo's comment about tapering weights for the LC meet made me think that I need to put some thought into my meet prep/rest for the Last Chance meet and NE Champs. They're sneaking up on me! I did sign up for the LC meet -- 100 free (50 split) and 100 breast.

    Updated November 15th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts , ART
  12. It's Tuesday... and that means Distance Day!

    by , November 15th, 2011 at 12:18 PM (Year Three: The Road Back)
    I wasn't really sure what to expect when I got to the pool this morning. My calves have been smarting ever since the 6K Postal swim on Saturday and my shoulders after yesterday's swim were pretty tight. Still.... a bad day in the pool is better than a good day dry. And, off I went. Here's what I did:

    350 Warm-Up
    8 x 100 Free on 1:30 (made them all; did 1:22-1:25s)
    4 x 200 as 50 Free / 25 Back / 75 Free / 25 Back / 25 Free on 3:45
    2 x 450 Free on 7:30
    1 x 800 Pull on 12:00
    400 Cool-Down
    Total Yards - 4050

    I was actually pretty happy with today's workout. My calves were very tight and I was really glad to get to the 800 Pull and give my legs a break. Other than that, I opted to do Free w/ a little back instead of full IMs on the 200s and 400s, but added distance to the 400 (went 450s) and made all the intervals. I was really excited to make the 8x100 on 1:30s set. That was a great way to get the workout started.

    There is a meet in Louisville this weekend that a few of my teammates are doing. I was planning to swim in it, but I'm just not sure how my legs will hold up. When I try to kick hard in practice (both yesterday and today), my calves start twinging like mad. Guess we'll see how the sprints go in tomorrow's practice before actually signing up - or letting people know I won't be going. Since the online entry deadline isn't until Friday, I figure waiting one more day won't hurt.

    That's it for now... enjoy your swims!
    Categories
    Swim Workouts
  13. Monday, Nov. 14, 2011 5:00pm

    by , November 14th, 2011 at 10:53 PM (Fast Food Makes for Fast Swimming!)
    No rest for the shaved & tapered here...gotta get back in the pool and get the yardage back on my body. Another meet with the USA kids next weekend is coming.

    Warmup:
    100 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    400 IM Drill
    100 Kick w/ board
    500 Free Pull
    100 Kick w/ board

    10 x 150 Free @ 2:00 (held 1:45-1:50s) nothing too special, just getting yardage.

    200 Breast Kick w/ board (felt the cramps in my calves coming prior to this)

    500 Free Pull (went 5:55)

    100 EZ
    --------------------
    4300 Yards in 70 minutes

    This whole practice just felt sluggish. Pretty much how you normally feel after a post-taper meet performance. But I have to pack on the yards again. More meets a comin'!!!
  14. Workout 11/14/11

    by , November 14th, 2011 at 09:14 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/ 200 BK w/u
    2 x (3 x 50) kick on :55 (flutter with board, back without, then dolphin)
    300 Swim (descend by 100)

    3 x through:
    - 50 Drill on :60
    - 50 DPS on :60
    - 50 FAST on :60
    - 50 Pull on :60
    - 3 x100 on 1:40 (descend 1>3)

    Long various 400 w/d
    (2900, 50 minutes)
    ------------
    Feeling good after the meet yesterday (I had a really fun time, and happy to be back in a yard pool). Spent part of the day reading through forums and trying to figure out how to make the best for the BU meet in a month or so. My focus is going to be the 200 back, so I am taking James' advice (since he loves this event, hopefully beat his time in the process) and will be trying to get some more endurance stuff in the next couple of weeks. Also, Ande and Fort (among others) laud the "swim fast in practice" approach, so I am going to get faster in practice (a lesson that I learned from the meet - I need to push it more).

    I modified a workout from mojo on her thread and saw where maybe a 300 theme (q-brain's post) might be good enough to help my 200, so went with that. I was going to use paddles on the full 300 and repeat it after the main set, but forgot my paddles and I just swam the one. I was also going to go 4 times through the main set, but I was late getting to the pool and the Aqua Zumba folks were piling in 15 minutes early. I decided I did not want to torpedo anyone tonight and got out before the lane lines did.

    I did FR/FR/Bk on the main set, and recorded the following:
    - 28, :10/:09/:05
    - 28, :11/:09/:05
    - 34, :24/:19/:16
    (happy to go fast on the 50's, and for this first time in a long time descend all the 100's). I might be cheating a little, I went from crappy sdks to really working them on the 3rd time around.

    I had some drylands this afternoon raking leaves for about an hour before it started to rain (and a few hours before my swim tonight). I have the week off so I hope to hit the pool everyday, a rarity. It'll be warm tomorrow so I'll try to finish up some things "before winter comes," then as the week gets colder focus inside at transferring the wine (finally done fermenting), three more batches of jelly, and "organizing" the computer room. Might even paint my daughter's room, which has been 1/2 done for a few weeks since the rush to complete college applications derailed decorating her room.
    Categories
    Swim Workouts
  15. Monday Nov 14, 2011 SCY

    by , November 14th, 2011 at 06:02 PM (Ande's Swimming Blog)
    Monday Nov 14, 2011 SCY

    weighed 221 after practice

    [ame="http://www.usms.org/forums/showthread.php?t=4298"]My Old Swim blog[/ame] just pass 300,000 views. it's been inactive since Sep 2008. Weird.

    Sat Nov 12
    trained at swim center, 5:30 - 7:00 early

    Sun Nov 13
    lifted weights at SMAC
    I'm sore

    http://www.timeanddate.com/counters/...400"]DAYS TILL


    Subscribe to Ande's Swimming Blog

    went to bed late last night like past midnight and decided that 5:00 am practice was way too early, so I turned off my 4:10 alarm and decided to wake up whenever I did, which was 5:10 so I left to catch the last 30 min of practice

    Whitney Coached
    SCY
    UT Swim Center: diving well
    5:00 to 6:30 dove in 6:05ish
    wore Jammer
    trained with Ed Beth & ??? Smiley
    beside Mike, Nate, Keith, todd & Tyler

    WARM UP missed it

    Main SET: scy

    75 DAY
    3 x 75 on 60
    75 easy

    200 easy

    2 rounds of
    3 x 75 on 55
    75 easy

    200 easy

    25 FR fast went 10.2 (slow)

    did bands push ups and pull ups after practice

    Decided to double today
    Came back at noon for more

    Whitney Coached
    SCY
    UT Swim Center: main pool
    noon to 1:15 dove in at 12:10
    wore Jammer
    trained with NEd
    beside Bob Korey & Robert Killeen

    WARM UP
    assigned 4, 3, 2, 1
    did easy 50's

    Main SET: scy
    75 DAY

    assigned 4 rounds of (3 x 75 on 50,
    75 easy)
    did
    round 1 all free made it
    round 2 75 fr, 50 easy, 75 skip, 25 fly fast, 50 fr easy
    round 3 75 fr, 50 easy, 75 skip, 25 bk fast, 50 easy
    round 4 75 fr, 50 easy, 75 skip,
    25 br fast went 13.8 (dove)
    whitney said I looked lopsided
    put on a cap did another
    25 br went 13.1

    assigned 200 easy
    did 100 easy

    assigned 3 rounds of same
    did 25 br right into 50 fr, 50 easy, 75 skip, 25 SDK fast, 50 easy

    200 easy

    assigned 2 rounds of same
    did 1 round 75, 50, 25 fast
    round 2 skipped

    did a SFF session on a swimmers back stroke
    watched him swim
    tested his 25 18.4
    let him rest
    gave him a few instructions
    then he went 17.0, he swam faster faster and still has a lot of stuff he could correct
    Categories
    Swim Workouts
  16. Monday, Nov. 14

    by , November 14th, 2011 at 03:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50
    odds = caterpillar drill @ 1:15
    evens = single arm fly @ 1:00

    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    12 x 25 burst @ 1:00
    -- At this point, it became clear to me that I wouldn't be sprinting today, so defaulted to easy aerobic work.
    50 EZ

    5 x:
    100 IM smooth @ 2:00
    50 kick, 25 fast + 25 EZ @ 1:00

    20 x 50 kick w/fins @ :45
    odds = dolphin kick
    evens = flutter kick
    -- held 29-32

    100 EZ

    8 x 25 breast kick

    Total: 3600


    Stretching/Yoga, 30 minutes

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

    Feeling much better cold wise. But I was fairly sore and tired today from Saturday drylands; may have overdone it a bit. So I shifted the speed workout until tomorrow. Also did not get as much sleep as usual this weekend with Lil Fort having an early soccer game Sat. and an early race on Sun. I was very proud of her; she ran 22:42 on a hilly 5K course with Mr. Fort. She was a little taken aback when a couple HS cross county runners (whom she beat) came up and asked her where she was going to high school.

    I am also slightly worried about my elbows. They've been sore since I bumped the weights up on the deadlift (I find it amusing that my auto correct always wants to type this as deadliest) and hi row. I've never had a single issue with my elbows before, so I'm not sure what to make out of it. I may have to ratchet down the upper body weights somewhat for awhile and stop doing torque drills with paddles.

    And just for kicks and inspired by Speedo, I went on myfitnesspal.com to see what it had to say about caloric intake. After putting in my info and stating I worked out 2 hours 6x week, it said I should be eating 1300 calories per day to lose 1 pound per week. I would freakin' starve on that!

    And just to annoy Jazz, an article from NYT on athletes and aging:
    http://well.blogs.nytimes.com/2011/1...ough-exercise/. I found nothing stupid about it.

    Updated November 14th, 2011 at 03:30 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  17. The 6K Postal (and Today's Workout)

    by , November 14th, 2011 at 11:30 AM (Year Three: The Road Back)
    So... Saturday came and (much to my surprise) my husband declined to sleep in - and instead came to the pool with me to be my counter for the 6K Postal attempt..... I DID IT!

    The first 4500 actually felt pretty good. After the first 3000, I started stopping for :05-:10 each 600 to take in a bit of water. I was actually managing to hold a 1:20-1:25 100s pace up until that point. That's when I started to feel twinges in my calves with each push off the wall. I stopped flip turning at that point and did open turns and tried to maximize my glide. That worked for a few hundred yards. That's when my calves both started to seize.... . Realizing I had stopped kicking and was actually swimming while flexing my feet (not the best streamlined position ever invented ), my husband got up from his chair and simply stood over the end of my lane and encouraged me to swim through the cramping. Good thing we had been doing pull sets in practice (albeit with a buoy) because my arms only were what got me through the next 750 or so. By the last 250, my calves had stopped seizing and I was able to finish with a slow kick. Total time for my 6K - drum roll please - 1:32:05!!!!! I was absolutely thrilled! My goals going into the 6K attempt were to: 1) finish and 2) be under 1:45:00. Woo-hoo!

    Then, I took Sunday off and got back in the water this morning. Yikes... my calves are still sore and threatened to cramp up multiple times during today's workout. As such, I didn't push too hard, but was able to do the entire workout without cutting distance or resorting to my pull buoy. Here's what we did:

    450 Warm-Up
    1 x 500 Free on 8:00
    5 x 100 Free on 1:40, 1>5
    4 sets:
    - 1 x 50 Drill on 1:10 (fist, catch-up, finger tip, fist)
    - 1 x 50 "Perfect" Free on 1:00
    - 1 x 50 Fast Free on 1:00
    6 x 50 Kick on :50
    1 x 500 Free on 8:00
    5 x 100 Free on 1:50, 1>5
    300 Cool-Down
    Total Yards - 3650

    All in all, it felt like a good workout, but a partial recovery swim too. Nice!

    Tomorrow is distance day, so we'll see how recovered my calves are by then. I'll let you know.

    Enjoy your swims today!
    Categories
    Swim Workouts
  18. 11.14.11 Workout

    by , November 14th, 2011 at 08:55 AM (Pete's swim blog)
    Swam w/ Kent, Roger and Jeffrey next to Dave, Dave and Teresa. Pool nice and cool today ~82. Wore Aquablade jammer.

    I seem to be keeping up where I left off Saturday. I'm definitely going faster. I started at the back of our lane and struggled with the chop. Near the end of the 100s, a lane opened up next to us and Kent & Jeffrey moved over. Roger let me lead and I did much better in the smooth water. My times weren't any different... just took more effort to cut though the rough water.

    SCY

    400 Warm up

    2 Times through:
    * 100 IM - 1:30
    * 100 Back - 1:25
    * 100 Fr - 1:20
    * 100 Fr - 1:15
    * 1:00 Break

    2 Times through:
    * 100 IM - 1:25
    * 100 Fr - 1:20
    * 100 Fr - 1:15 (1:07-1:10)
    * 100 Fr - 1:10 (1:05-1:07)
    * 1:00 Break

    50 Easy

    2 Times through:
    * 100 IM - 1:25
    * 100 Fr - 1:20
    * 100 Fr - 1:15 (1:07-1:10)
    * 100 Fr - 1:10 (1:05-1:07)
    * 1:00 Break

    100 Easy

    12 x 100 Up/Down Kick
    1-6 - 1:30 (:10 rest) 0, 25, 50, 75, 50, 75 kick
    7-12 - 1:20 (:00 rest) 50, 25, 0, 25, 50, 75 kick

    500 Fly cool down
    We weren't sure if Roger was serious when he announced this. Turns out he was. It really wasn't that bad though. Took lots of long stretched out strokes and before I knew it, 500 yards was done.

    (4650 Total)
    Categories
    Swim Workouts
  19. Sunday, Nov. 13, 2011 Whidbey Island SCM Meet Recap

    by , November 14th, 2011 at 01:27 AM (Fast Food Makes for Fast Swimming!)
    Wow...what a tiring day!! Why I'm not going to bed right now, I don't know...
    Got to bed Saturday night late after cleaning up from the Manny Pacquiao/Juan Marquez boxing PPV fight party we hosted. Asleep around 11pm or so.
    Then at 1:00am: my son comes into the room crying with an ear infection. That was great timing of course!! Got back after getting everything done at the hospital and back asleep at 3:00am...then at 4:30am...BEEP BEEEP f'n BEEEP!!
    Time to get up and pack my bag for the meet. Outta the house by 5:00am, stopped at 7-11 for the hot chocolate wake up juice, and I'm off!
    Arrived at the pool about 8:45 for the 9:00am warmups. Did about 10 minutes of warmup, then hit the showers for my full shave down.
    Now I just had to wait over 2 hours until Heat 5 of the 1500s to get started with my day...and a hell of a day it was!! (Took a 1 hour "power nap" in the corner during heats 1 and 2.)

    All SCM:
    1500 Free - 17:51.26 Best time EVER (by default) - new LMSC record.
    1:04.8
    1:10.2
    1:10.8
    1:11.2 (4:37.01) split req. - season best time
    1:11.7
    1:12.5
    1:12.6
    1:12.3 (9:26.12) split req. - season best time (new LMSC record)
    1:14.2 - took an active Q-Break here...let David Kays go by me - I really needed a break here - I'm more of a 500/1000 swimmer, not a miler!
    1:13.1 - continuation of the break, and getting after Mr. Kays again (now in chase mode by about 2 bodylengths)
    1:12.5
    1:12.7
    1:12.5
    1:12.6
    1:07.5**

    This last 100 was called "the rundown". I was 2.5 seconds back from the leader with 100 to go, and 2.0 seconds back with a 50 to go. Our final times were 17:51.09 vs. 17:51.26. David Kays said he looked my direction about 10 meters to go, and I was no where to be found, then at the finish there I was!!! Deep down in my heart I wanted to do that comeback like I did, but wasn't really sure if I could actually do it. David is usually really strong on the finishing 100s of races.

    200 IM - 2:36.04
    I did this as an active cool down after the 1500...plus I didn't want to wear myself out for my 400 IM coming up next.

    400 IM - 5:03.64 - best time by 5 seconds! New LMSC record
    1:04.66
    1:21.2 - I really need to get my backstroke time cut down a little.
    1:29.9
    1:07.9

    I missed the NW Zone record in this event by 4 seconds, and it hurt like hell at the end of the race. I gave it a good effort though. At least I beat Rick Colella by about 1 second (who set 4 world records in the 60-64 group today)...also is a former Olympian. YIPPIE!!! I beat an Olympian (I don't care if he's twice my age, he's still hella fast!!)

    200 Fly - 2:24.07 - best time, new LMSC record
    33.0
    38.0 (1:11.1)
    38.2
    34.7 (1:12.9)

    I was totally exhausted stepping onto the blocks for this race, and almost stumbled at the top. I told That Guy that he could have this race. I dove in and just swam easy legal fly, controlling my breathing. Then coming off the last 50, That Guy went for it, and I was feeling pretty good at this point, so I went for it too!! We both ended up getting best times, and I almost caught him. This is also the first time I've nearly even split a 200 Fly also...and I didn't like doing it that way - it felt like the wimpy way out of the race.

    400 Free - 5:23.99 - Did a 200 Free split request on this one.
    28.48
    1:00.76 (32.3)
    1:34.18 (33.4)
    2:07.25 (33.1) - this 200 was a new LMSC record and best time
    I'd done 3 other 200 Frees this year, and was 2:08.2, 2:08.3, and 2:08.5. I really wanted to get under that 2:08 barrier, and I did...then I had to actually do a 200 Cooldown to complete the race so the split request would count.
    (I normally don't cool down much at all between races like most people do)

    Today's stats:
    5 new best times
    1 new season best time
    5 LMSC records
    Completed the Brute Squad events also - need to fill out the postal form now.
    ~4500 SCM swum for the day
    Driving to/from and/or at meet: 16 hours of today (5:00am - 9:15pm)

    Bed time!

    Updated November 14th, 2011 at 09:22 AM by jaadams1 (Added Results File for Entire Meet)

    Categories
    Swim Workouts , Daily Practices , Meets
    Attached Thumbnails Attached Files
  20. 11.12.11 Saturday morning workout

    by , November 12th, 2011 at 04:57 PM (Pete's swim blog)
    Swam w/ Dave, George, Bob, Billy (came in late), and a couple others. Each had our own lane. Pool temp ~83. More uniform today... no hot spots.

    Seems that I've made somewhat of a breakthrough. A month ago, the 200s on 3:00 would have been 2:25s. Now, I can comfortably go 2:15. I can tell a difference in the way I'm grabbing the water. Fly is better and I'm getting back to where I was for Nationals for breaststroke. Backstroke still stinks... working on it.

    After the swim, I refereed (assistant) a U19 soccer match. Swim went longer than expected so I didn't have a chance to grab breakfast. Kind of a bad idea. made it through that and got home in time for a quick 15 min meal before running a practice for my U14 team. After that, I hit a wall and crashed on the couch. Will be good when soccer is over.

    SCY

    200 Free/200 Kick/200 IM Warm up

    200 Breast - 3:30 (2:56)
    200 Kick w/ fins
    200 Back - 3:30
    200 Kick w/ fins
    200 Fly - 3:30

    8 x 50 Pull - 1:00 (:29 - :32)
    7 x 200
    * Odds Free - 3:00 (2:15-2:17)
    * Evens Fr down/Reverse IM back - 3:30
    8 x 25 Pull - :35 No breath

    50 Easy

    3 Times Through (Stroke = Fly, Back, Breast)
    * 4 x 25 Stroke - :30
    * 100 Fr - 1:30 (1:05-1:07)
    * 4 x 50 IM Order - 1:00
    * 200 Fr - 3:00 (2:15-2:17)

    200 Cool down

    (5650 Total)
    Categories
    Swim Workouts