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Swim Workouts

  1. Tues, Oct. 16, 2012 7:10-8:40ish pm

    by , October 17th, 2012 at 12:46 AM (Fast Food Makes for Fast Swimming!)
    I arrived a few minutes late since I had to get my daughter to and from her final soccer game of the season. It seems like forever since we last had a game or practice for them with all the fire/smoke activity in the area the past month. We finally had a bit of rain all weekend long to help put away the fires for good.

    Today at work I also got my flu shot, so my left arm is dead and hurts. I'm icing my arm, and O.D.ing on Ibuprofin for tonight.


    Warmup (that I got in):

    200 of (25 breast w/ flutter, 25 V-Sit scull, 25 8/3/8 Free, 25 Sprint Free)
    the group did a 600 of this warmup
    (200/200)


    5 x 200 Free Pull stretch out @ 3:15 (2:22-2:25s)
    (1000/1200)

    Assigned 10 x 100 Kick w/ fins & board @ 1:25 (25 Flutter/25 Dolphin)
    • I did 75s @ 1:25 (25 SDK on back/25 flutter/25 SDK on back)
    • resting my legs
    (750/1950)


    Main Set: (aerobic, keep HR down) (when "fast" use the legs)

    400 IM @ 8:00 (50 EZ, 50 Fast)
    500 Free @ 8:00 (50 EZ, 50 Fast)

    2 x 200 IM @ 4:00 (200 EZ, 200 Fast)
    2 x 250 Free @ 4:00 (200 EZ, 50 Fast / 200 Build, 50 Fast)

    4 x 100 IM @ 2:00 (100 EZ, 100 Fast)
    4 x 125 Free @ 2:00 (125 EZ, 125 Fast)
    (2700/4650)

    There was another set of 50s at the end of this, but I got out and called it a day. I was just wiped out, and my arm was sore. No point of beating myself to death. It was an EZ workout for the most part anyway. The next few days are really going to be EZ, at least that's what John says.

    200 EZ and done

    ------------------------
    4850 Yards


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

    I took this workout pretty EZ. Ended up being the caboose in the lane today, going 3rd behind Jared and Henry. I didn't push things very hard at all, and my shoulder/arm muscle was really sore from the flu shot. I could've gone without it (for the benefit of the meet), but it's not worth the risk later in the flu season to go without it. It doesn't matter, I'll still swim fast when it's go time.
  2. Tuesday, Oct. 16

    by , October 16th, 2012 at 04:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    3 x through:
    25 AFAP + 75 EZ @ 3:00
    50 AFAP, broken for :10 @ 25 + 150 EZ @ 5:00
    R1 = free w/fins from push (10, 20 high-21 flat)
    R2 = 25 breast from push 16 high, 50 from a dive 32 flatish
    R3 = 25 fly from dive 21 high, 50 fly-back 26 highish

    4 x 50 pull w/parachute @ 1:45
    4 x 25 kick w/parachute @ 1:00
    100 EZ

    Total: 2500

    Rushed off to an appt and then stopped at gym to do 45 minutes of rehab ex and stretching.


    +++++++++++++++++++++++++++


    Did my entries for the Sprint Classic last night:

    100 free, 1:59
    100 breast, 1:17.0
    100 IM, 1:04.5
    25 fly, 13.3
    25 back, 13.4
    25 breast, 15.7
    25 free. 12.2

    Entered "off" events and last year's times for the 25s. A rare meet with no fly or back (except the 25s). Obviously, doing a 50 split in free. Will only have 25 minutes before 100 breast, but that's just what I feel like swimming.

    On other news, the cortisone shot has not done much for my elbow. Not unexpected (though last year it really zapped the pain). This reminds me of my last shoulder problem ... So I finally went ahead and scheduled an MRI (3T machine) and PRP consult. I had been reluctant to do this just because I'm sick of doctors and appointments after the last year. Unclear how many days of kicking this will involve ... I will have to strategically schedule it around meets.
    Categories
    Swim Workouts
  3. Tuesday 10/16/12

    Tuesday 10/16

    PM only SCY

    500 swim 4/6/2 turns

    4x100 @ 1:50 V.S. kick in S-line
    4x50 @ 1:00 dr/sw I.M.O.
    8x50 @ 1:00 kick w/ board 10 meters in and out of wall FAST
    8x25 @ :35 15m kick under H2O FAST

    w/ fins:
    4x200 @ 2:50 kick w/ 5 FAST FL kicks off each wall
    4x100 @ 1:30 swim w/ Trojan Tumbles + 5 FL kicks off each wall
    8x50 @ 1:00 25 under H2O + flip turn + 5 fly kicks off wall
    8x25 @ :30 swim 3 FAST/1 AE, RD1: FR, RD2: STRK

    100 EZ

    6x100 @ 1:30 BEST AVG (1:00, :59, 1:00, 1:00, :59, 1:00 for an AVG of 59.6)
    4x50 @ :50 2 BK/2 FR
    6x100 @ 1:40 BEST AVG (:58, :59, :59, :58, 1:00, :58 for an AVG of 58.6)
    4x50 @ :50 25 BK/25 FR
    4x150 @ 2:30 pull w/ buoy + strapless paddles + snorkel focus on finishing stroke!
    4x50 @ :45 DPS w/ 4/6/2 turns

    Total: 6000
    Categories
    Swim Workouts
  4. Tue Oct 16th, 2012

    by , October 16th, 2012 at 10:21 AM (Ande's Swimming Blog)
    Tue Oct 16th, 2012

    The South Central SCM meet 45 days away
    This coming Monday I plan to shift to speed & strength training

    Yesterday Jim told me someone broke my 2:13.42 10k NR for 45 - 49 men
    just looked it up, Congrats to
    45-49 1 Hardy Lussier C 46 OREG 3723-025VX 2:10:29.48

    Doubled yesterday,
    swam with Jim, Korey
    next to Bob & Robert Killeen

    Jim & I did
    50's on 35, 100's on 1:05 & 200's on 2:15
    made em all

    Robert Killeen & I weigh in after the Monday noon practice RK: 226 AR: 217
    He said he drank alot over the weekend
    I went to ACL on Sunday

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00 Dove at 6:31
    Swam with Mike, Korey, & Marcio
    beside Todd, Tyler, Paul, Jim


    Warm up
    400, 300, 200 100


    Main Set

    2 Rounds of:

    4 x 25 FL on :25

    300 FR at 75%
    except mike & Marcio went faster & harder

    4 x 50 FL,bk on :50

    300 FR at 75%

    4 x 75 fl bk br on 1:10

    300 fr at 75%

    4 x 100 IM on 1:30

    300 FR

    ~ ~ ~ ~

    all that doesn't seem like much but it adds up to 5,400


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  5. 10.16.12 - Tuesday workout

    by , October 16th, 2012 at 09:04 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave and Keith. Did a 4K main set straight through on a 1:30 pace. Went faster than I thought it would.

    SCY

    250 Warm up

    400 IM/400 Free - 6:00
    300 IM/300 Free - 4:30
    200 IM/200 Free - 3:00
    100 IM/100 Free - 1:30
    100 Free/100 IM - 1:30
    200 Free/200 IM - 3:00
    300 Free/300 IM - 4:30
    400 Free/400 IM - 6:00
    150 Easy
    Made the last IM on 5:40

    6 x 50 Kick - 1:00
    12 x 25 - :40
    * odds - IM Order hard
    * evens - no breath

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  6. Mon, Oct. 15, 2012 7:00-9:00pm

    by , October 16th, 2012 at 01:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Swim DPS - did all free 11-12 SPL
    200 Sitting on kickboard, back straight & upright, breaststroke pull
    200 V-Sit Scull - OMG this was tough...especially in combo with the previous swim
    (800/800)

    16 x 25 SDK w/ fins underwater no breathers @ :50
    (400/1200)

    Main Set:


    10 Rounds of:
    • 75 Build to Sprint (last 25) @ 1:30
    • 2 x 25 ALL OUT SPRINT @ 1:00
    • Odd rounds are Stroke (non free)
    • Even rounds are Free (I worked the SDKs on these)
    (held ~:50-:51s for the fly 75s, ~:46s @ Free 75s)
    This was a tough set!

    200 EZ
    (1450/2650)


    Assigned:

    10 x 100 Kick w/ fins and board @ 1:25
    • I did 10 x 50 SDK w/ fins on back @ 1:25
    • need to rest my legs most of all, and I'm officially starting my taper right now!!
    • coach thought I was cramping as to why I was doing only 50s...Nope, I'm good...just want to take things a little easy now
    (500/3150)

    1000 EZ Pull breathe every 3

    ------------------------
    4150 Yards - what a difference!!
  7. Workout 10/15/12:

    by , October 15th, 2012 at 08:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    Put on the snorkel and repeat four times ...
    - Swim 150 FR DPS on 2:00
    - Kick 100 on 1:50

    Now for 6 x 100 on 1:30
    - odds: DPS FR
    - evens: no-free IM (fly-fly-bk-br, fly-bk-bk-br ...)

    200 snorkel recovery
    - odds: skulling
    - evens: FR drill

    3 rounds of 5 x 50 on 1:00
    - 1 kick
    - 2-4 - descend
    - 5 = FAST
    -- Did Fr, Bk (focus = 10 SDK off walls), fly (lots of single arm here until the fast one) by round

    4 x 50 Dolphin Dives in Shallows with snorkel w/d
    (Solo/Rec/3350 yds/60 min)
    --------------------------

    I was a slug last week! With the holiday closing the Rec down and my brother visiting from out west, I only got in twice. I was going to swim this morning but fell back asleep. Needed a jump-start tonight and I got it ...

    First thing I did was make sure I didn't forget my snorkel. That first main set was designed to work the lungs, and I was surprised to hold 1:50-ish for the 150s, and got 10-15 sr on the kick (more 10 than 15).

    The lane got crowded so I did the 100 sub-set for some stroke work, really working the 50's same stroke. I was huffing and puffing so did some recovery stuff, then decided to venture into some HIT work till the end of the swim. I was able to descend all three strokes, and my fast times for each were: 29.2, 32.8, 30.4. I really busted a lung on the back, as I don't usually take that many SDK's. The last 50 before the fast one I only did 8/6 - ouch.

    Busy days at work with the retirement of our lead tech and double/triple duty from everyone else. I'm happy to have off Wed and Thursday this week, which means only a long day tomorrow to get through before some more swimming.
    Categories
    Swim Workouts
  8. Monday 10/15/12

    Monday 10/15

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel

    6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

    6x250 @ 3:45
    1 - 200 build + :05 rest + 50 FAST
    1 - 150 build + :05 rest + 100 FAST
    1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

    16x25 @ :30 R.I.M.O. focusing on technique

    150 EZ

    Total: 3400

    PM swim:

    all @ :15 rest:
    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    2x200 IM
    1 - 25 kick/25 drill
    1 - 25 drill/25 build

    2x
    300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
    2x150 @ 2:15 50 kick/50 dr/50 swim
    2x200 @ 2:50 100 FR/100 BK D1-2
    2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

    4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  9. Monday, Oct. 15

    by , October 15th, 2012 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 single arm fly @ 1:00
    50 EZ

    Main sets:

    10 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00
    -- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol

    1 x 100 AFAP IM w/fins, :54
    300 EZ

    6 x 50 w/fins @ 100 pace @ 2:00
    odds = fly-back, 25s
    evens = back=breast, 28s
    200 EZ

    4 x 50 backstroke kick w/fins @ 100 pace @ 1:30
    -- only under to 12.5
    -- went 24 highs
    200 EZ

    8 x 25 pull w/parachute
    -- 4 back, 4 breast
    100 EZ

    Total: 3450


    ++++++++++++++++++++++++++++

    Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time.

    Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots.

    NE Champs info:
    http://www.usms.org/comp/event.php?M...20121207greatS

    Updated October 15th, 2012 at 10:34 PM by The Fortress

    Categories
    Swim Workouts
  10. Mon Oct 15th, 2012

    by , October 15th, 2012 at 10:03 AM (Ande's Swimming Blog)
    Mon Oct 15th, 2012

    Swam Fast Fri, did not blog
    Lifted Sat
    did not swim Sat or Sun

    Whitney coached
    SCY UT Swim Center main pool
    5:00 - 6:30 dove around 5:05
    Swam with Mike, Keith, & David
    beside Todd, Larry, Jeff & Gull

    Warm up
    assigned 2 rounds of (400, 100)

    Main Set

    3 x 50 on 32
    50 easy
    3 x 50 on 32
    50 easy

    100 IM pretty

    3 x 100 on 1:05
    100 easy
    3 x 100 on 1:05
    100 easy

    assigned: 200 IM pretty
    did: skipped it to change suits

    3 x 200 on 2:15
    200 easy
    3 x 200 on 2:15
    200 easy

    300 IM pretty

    600
    think it was 100k 50 drill

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  11. Sunday, Meet Results from Spokane, WA

    by , October 14th, 2012 at 10:14 PM (Fast Food Makes for Fast Swimming!)
    I headed over to Spokane as a passenger today in a carpool with other teammates. Very nice relief, because I was exhausted. We left town @ 5:00am. I went to sleep at a good time for the early wakeup, but around 11:00pm last night the phone rang and I ended up talking with my old college friend about his son's seizure situation that is just now getting started. He was looking for any help/advice that I could give from my experiences. Well, that call was over an hour, and by the time I got back to sleep it was around 12:30am or so.

    I felt pretty good with my warmup prior to the meet, getting ready for my IM heavy day today. It felt to be a good day coming, but I've also been dealing with a headcold all week, and still have pressure in my head that kills me underwater, or when my head goes upside down (like in flipturns, or the starting position on the blocks). Still...when it's time to race, you do what you can!


    400 IM - 4:40.10
    27.77/32.32 (1:00.09)
    37.91/37.43 (1:15.3)
    41.13/41.37 (1:22.4)
    31.93/30.24 (1:02.1)
    This was a decent race. It was about the same time as I did in a USAS meet at the same period last year. I know I took my fly out very relaxed today, and that my backstroke could use a little more work. Breaststroke felt really short and my pullouts were shallow. Free coming home was decent, but I was just tired overall.

    100 IM - 1:01.17
    28.39/32.78
    My fly felt pathetic here, but my backstroke I took about 12 SDKs and was told I popped up just short of the 15 meter mark. I guess the kicking at practice is helping.
    Breaststroke was blah...freestyle coming home = strong!

    100 Free leadoff of 400 Free Relay - 54.60 (26.21/28.39)
    Decent speed, at least better than my effort last weekend at BAMFest: 55.23
    My team enjoyed being out to a lead on the relay, but it didn't last long. At least we now compete in the 35+ category, so the don't about it so much anymore.

    200 IM - 2:30.75 (100% active cooldown - still was a clear leader in the event)
    30.18/39.56/44.19/36.82
    I wasn't feeling great to be able to give 100% effort in ALL my races today, but I still got up and swam them for my team's points that go toward the season points total.

    50 Fly in the 200 Medley Relay - 25.5ish???
    Originally I had no intention of racing fast in this one, but...
    Our team was on the verge of getting lapped by the neighboring lane. Our breaststroker was finishing at virtually the same time as their flyer.
    So it was ME (fly), vs. HIM (free) in an impromptu race for glory. I knew he was a decently fast guy in freestyle, and we were already starting the verbal jabs at each other on the blocks about making this a race. My swimmer ended up touching a 1/2 second or less ahead of them, so I had a slight takeoff lead. On the turn he ended up pulling even with me, and we raced home. I ended up outtouching him by 0.04 seconds, so we weren't officially lapped in the race. It was pure fun, and my teammates said there was a lot of screaming from the crowd during this 'race'.

    ***200 Fly - 2:10.31
    28.35/32.94 (1:01.29)
    34.59/34.43 (1:09.02)
    This was a decent effort. Originally I wanted to go faster, but it wasn't happening today. I missed the LMSC record by 1.5 seconds, which will be a cakewalk the next time I race it.

    ***Prior to the heat of the 200 Fly event, our coach (at the meet director's request) made a small announcement about Peony Munger's history with the event, and her over 1000 1650 of fly that she'd done in practices over the past years. She ended up swimming up until about 3 weeks prior to her passing, doing at least 200 yards of fly in the past 3 months every day. Her body was succombing to "cold" in the water more than anything, but she was determined to fight on to the very end. She will be well remembered in our area, and we (as an LMSC) now have plans to OVERLOAD the 200 SCM Fly (as many as capable of completing the race, or attempt to) at the upcoming SCM meet in Sandpoint, ID in her honor. The meet happens to be on the day before her birthday, a day in which we traditionally all swam at least a continuous 400 Fly in her honor. I now have to get my entries changed since I already entered the meet with other events.

    200 Free - 2:03.36
    30.16/32.13 (1:02.29)
    31.97/29.10 (1:01.07)
    This wasn't a "loafing swim", but it wasn't a 100% effort either. I knew I was toast at this point of the meet, but I didn't want to look like a wimp for cooling down 2 events in the meet, so I decided to go for a strong negative split race.
    I took it out easy, began accelerating going into the 100 turn a little. Hit the 150 turn and came off with 6 dolphin kicks out the mid-pool, then the 175 turn with 5 dolphin kicks off the wall with a spring to the finish.
    Oh yeah, I don't do those "wimpy SDKs" either. Mine are full blast kicks from the core rather than "toe/ankle flicks" SDKs that I've seen done before. I honestly wasn't even tired doing this type of swim. Had I gone out hard at the beginning it would've been a lot more painful.


    Overall, a decent meet. I'm still going to have to rest hardcore this coming week for the NW Zone meet though. I'm tired, I'm sick, I need rest (and clear fluids). I'm also probably only going to be swimming Day 1 of the NW Zone meet as well, and throwing Day 2 under the bus.
  12. 10.13.12 - Saturday workout

    by , October 13th, 2012 at 11:27 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Dave, Mary, Bob and Bob. Some others filtered in as time went on. Pretty tired today. No speed. Guess I was burn out from yesterday.

    SCY

    Warm up
    200 Free/300 Breast, drill down/swim back/200 Free
    400 IM Drill

    100 Free
    2 x 200 Kick w/ fins
    3 x 300 Pull (Had trouble making 3:30 which is usually pretty easy for me w/ paddles)

    400 IM Order down/Free back
    4 x 100 Free - 1:45 (made 1:08-1:10)
    400 Free down/IM Order back
    4 x 100 Free - 1:30 (descended - 1:20, 1:15, 1:08, 1:05)

    300 Free - Smooth
    200 Fly - Hard (more of a survive than hard)
    100 Free - fast
    300 Free - Smooth
    200 Back - Hard (I pulled)
    100 Free - fast

    I got out here to go coach soccer. Everyone else stayed for one more round of the above doing breaststroke for the 200.

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  13. October 13 2012 Sat Morning

    got into the pool at 0530. Not many in the pool. Had a lane all to myself. Not until the end of my workout did someone swim in the lane next to me. She was fast and effortless during her warm up. helped me keep pace which is what i needed to finish out the swim.

    I feel pretty good after last night's run. my wind is coming back and i felt strong int he water.

    w/u
    300 s
    300 k

    8 x 200 s / 100 k

    c/d

    100 s

    3100
    Categories
    Swim Workouts
  14. Friday, Oct. 12, 2012 7:00-9:00pm

    by , October 13th, 2012 at 01:27 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free DPS

    400 Kick w/ board "social kick"

    400 Free Pull

    this part here took about 25 minutes...the coach was doing other things with new swimmer tryouts and talking with parents and such. After he noticed (minutes later) we finished each 400 he'd give us the next one. It was a really low key workout, which was nice.


    16 x 25 V-Sit Sculling @ 1:30 (went :38-:42s)

    "Main Set"...kinda (John said we needed a little aerobic work to be called a workout)




    12 x 75 @ 1:15 Desc.
    • 3 Fly (desc. down to :52)
    • 3 Back (to :55)
    • 3 Breast (to :59)
    • 3 Free (to :43)
    • Jared was leading the breast and free portion of this set, and as he was ready to leave on the final free sendoff, I said to him "if you're not under :45 it doesn't count!" Well, it worked...he went :44, and I was :43 coming up behind him.
    15 x 50 @ 1:00
    • 5 worst stroke (did back)
    • 5 best stroke (did fly) :33/:32s
    • 5 free (last one :29)
    100 EZ

    ---------------------
    3500ish yards


    Played a game of capture the flag (or pullbuoy) with the team for the final 15 minutes. It was good times. I was able to get to the flag once...but they had some weird rules in it for getting caught too. Apparently, if their finger happens to graze your toe just a little bit, you're supposedly "caught" and have to stop to get taken to the side. So you have to make a clean break for the flag.

    For my game of choice, I much prefer old fashioned SHARKS 'N MINNOWS...battledome style. As long as no one dies, anything goes.


    This was a nice recovery/taper workout for me. I was pretty beat up early this week, and took yesterday off. Tonight being light, and tomorrow I won't swim either since I have to work some OT ($$$$$$). I'll then have a masters meet in Spokane on Sunday morning which should be fun. 100, 200, 400 IM, 200 Fly, 200 Free. SHould be a piece of cake.

    Updated October 13th, 2012 at 09:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. Friday 10/12/12

    Friday 10/12

    PM only SCY

    "Friday Fly Day"

    500 swim 4/6/2 turns
    10x100 FR
    1 @ 1:45 3R/3 Full/3L/3 Full strokes
    1 @ 1:20 D1-5 w/ FAST turns

    8x150 @ 2:10 100 pull w/ kickboard between legs/50 FAST FR kick w/ board

    1x (was supposed to be 2x but I had a recruiting dinner to get to so I only had time for one round)
    8x25 @ :40 FAST FL kick under H2O
    4x75 @ 1:15 25 drill/50 DPS FL
    6x25 @ :35 FAST FL kick under H2O
    8x75
    1 @ :55 aerobic FR
    1 @ 1:10 FAST FL (held :46 - :47)

    150 EZ

    Total: 4100
    Categories
    Swim Workouts
  16. Friday, Oct. 12

    by , October 12th, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills @ :20 RI
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    10 x (25 AFAP from dive or block, rolling on :59 + 75 EZ) @ 3:00
    2 fly (12 high)
    4 back (12 high)*
    2 breast (16s)
    2 free (12 flatish)

    * Experimented with a different start in back. Lately, I've been flat backing a lot of my starts. Not enough back arch or toe flick or something. Today, I tried leaning back further ala Coughlin or Noriko. This causes me to go deeper, but I had a cleaner entry for 3/4 starts. Though I think this might work better with a throwing your arms straight back kind of start. Mine go to the side (see blog avatar). Also, with a deeper start, I need to be more careful about kicking up to the surface on time to not blast past 15 m. Not really sure which way is actually faster ...

    100 EZ

    2 x (broken AFAP 100 w/fins + 200 EZ)
    -- break :10 @ 50 & 75
    -- fly, :49
    -- breast, :56
    -- wanted to do another but was engaged in a long convo by a lifeguard

    Kick ultra:
    30 x 25 burst + cruise dolphin kick on back w/fins @ :30, cruised #16

    100 EZ

    -- wanted to do some parachute work, but had to get home to Lil Fort.

    Total: 4100


    ++++++++++++++++++++++++++++

    I wasn't at all tired from yesterday's AFAP efforts, so went for my 4th HIT workout of the week. The ultra kick set seemed to take forever. Not sure if I'll do a recovery swim this weekend or go to Mason Sunday am with Teen Fort.

    My elbow doesn't feel too badly from yesterday's jab. The doc said it would hurt 2-3 days and then feel much better. It kept me up some last night, but even now feels better than before. No healing, but less pain.

    Strength study:
    http://www.swimmingscience.net/2012/...-strength.html

    Increased pool depth recommendation:
    http://www.swimmingworldmagazine.com...-Racing-Starts

    Interesting article on breaststroke technique:
    http://www.swimmingworldmagazine.com...Technique-Talk
    -- I definitely use the wide elbow approach.
    Categories
    Swim Workouts
  17. Workout 10/12/12:

    by , October 12th, 2012 at 01:49 PM (Maple Syrup with a Side of Chlorine)


    200 fr /200 bk /200 im drill wu
    5 x 100 kick on 2:00
    3 x 200 fr pull with buoy dps on 3:00
    4 x 50 fr strong on :50 (held :31)
    200 loosen and out
    (Solo/Rec/2100 yds/40 min)
    ---------------------------------------

    Busy lane today, likely due to the blustery, cool day. Not really motivated and I forgot my snorkel. Oh well.
    Categories
    Swim Workouts
  18. 10.12.12 - Friday workout

    by , October 12th, 2012 at 09:26 AM (Pete's swim blog)
    Had a bunch of people today. Swam in a lane w/ Roger and Danny. Dave, Dave and Meredith were on our right. Ray, Dave and Meredith's sister (?) were on our left. Definitely one of my best practices in a long time. I was really sore from all the pull yesterday but it didn't seem to slow me down much. Wore my Yingfa jammer instead of a drag suit.

    SCY

    600 Warm up

    Challenge set
    6 x 50 Free - :50
    2:00 Rest
    4 x 50 Free - Broken 200 w/ :17 seconds rest in between 50s. Made 1:59. Forgot my splits but I was at :31 on the first so I got faster somewhere.
    100 Easy

    4 x 200 - 3:00 convert free to kick (Made 2:53 on last kick)
    50 Easy
    4 x 100 IM - 1:30 (Held 1:20s)
    50 Easy
    4 x 50 Kick - 1:00

    1650 Timed (19:47) Open turns every 300
    This was a really good swim for practice. I split it very even (3:37, 7:15, 10:52, 14:28, 18:02, 19:47). Pretty much 1:12.5 pace until then end where I dropped it to a 1:10 pace. Really did not think a sub-20 was going to happen today. I knew I was on the pace but kept thinking I would run out of gas.
    50 Easy

    12 x 25 - :40
    Odds fly
    Evens underwater

    6 x 100 Pull - 1:20 Descend (1:15, 1:15, 1:10, 1:08, 1:05, 1:03)

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  19. From A Dive, Thursday, Oct. 11

    by , October 11th, 2012 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 sculls (V sit, kickboard sit, front)
    50 EZ
    4 x 25 free no breather @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    1 x 100 IM from dive off side, 1:05 high
    -- Very psyched about this time! I was aiming for a 1:10. Splits were fabulous, as usual: 29/36. Even if I took it out slower, however, I'm not sure I'd come back any faster in free. My free always falls apart at the end of a 100 IM. This bodes well for a PR this season.
    300 EZ

    1 x 25 AFAP free from dive, 12 mid (bad breakout)
    75 EZ

    1 X 25 back shooter from the blocks, 12 flat, cramp on start
    75 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- did breast, 33 flatish
    150 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- went fly, 25 high (!)
    200 EZ

    1 x AFAP 50 free from dive off side, 26 low
    -- took 3 breaths instead of 2
    -- second breakout bad
    200 EZ

    6 x 40 w/bungee @ 2:00
    -- 2 breast 10 fast strokes
    -- 2 free 20 fast strokes
    -- 2 back 20 fast strokes

    2 x 40 kick w/bungee @ 2:00
    -- kick until taut and hold for :20. 1 back kick, 1 dolphin kick on back

    150 EZ

    Total: 3450


    ++++++++++++++++++++++++++++

    Gave my fins a rest today and did a bunch of timed swims from a dive off the side. Really happy with the results. I feel like I'm getting back to the sweet spot I had last Spring in training (that eluded me over the summer). Getting psyched to rest a bit and race!

    Then had a follow up visit with my ortho about the elbows. He gave me a cortisone shot and tried to poke around in the tendon a lot with the needle. No healing effect from the cortisone, of course, but I would like a break from the pain. Even though the elbow looks swollen to me and my chiro thought it was swollen, the doc says no. Tennis elbow is always degradation; it's unclear why cortisone and advil help with the pain. (I can't take advil with the nitro patches.) He reiterated that it takes a very very long time to heal. Read: forget about most upper body weights for another 10 months. I'll just stick with the few exercises I can do that don't bother the elbow too much.
    Categories
    Swim Workouts
  20. 10 11 12 Thu Oct 11th, 2012

    by , October 11th, 2012 at 03:45 PM (Ande's Swimming Blog)
    10 11 12 Thu Oct 11th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00, dove in 1st
    Swam with Jim, Chris, Jeff, & Keith
    beside Todd, Tyler & Marcio

    Warm up
    15 minute swim
    did 50's on 45 & 40

    Main Set

    4 x 500 on 10:00 hold best ave
    on 1, 2, & 3 went 5 seconds behind Jim
    went 5:31, 5:24, 5:23
    felt pretty good, they were smooth & surprisingly easy

    Lead on #4
    went 5:08 which kinda surprised me
    that was one of my best in practice 500's this year and might be the best.
    did 100 to 150 easy after each swim

    2nd Main Set
    50 Drop downs
    start: at 1:00 stop: at 29
    drop interval by 1 sec after each repeat
    started out fly kick then switched to free around 49
    as I got to the low 40's my thighs felt crampy then I dropped out at 36, just wasn't feelin it

    500 easy after that

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts