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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -05/16/12

    by , May 15th, 2012 at 11:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    10 X 50 kick 1:05
    #3-6-9: fast

    1 x 200-50 stroke/50free 3:45
    1 X 100 stroke 2:00
    1 x 50 stroke 1:15
    Three rounds


    2 X 100 free 1:45
    2 X 50 free-fast- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4450 Y/M
    Swim Workouts
  2. Monday, May 14, 2012 5:00pm

    by , May 14th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    I slept past a few snoozes on my alarm clock today, and then woke up a little past the start time of practice this morning, so I just decided to bag the morning, and swim in the 1-lane afternoon YMCA lap lane. Not the most ideal conditions today, especially since it was above 90 degrees outside today. Seems like extra people wanted to hit the pool today.

    Still did quite a decent practice.

    Warmup (after a long 2 1/2 days out of the water - very sluggish)

    500 Free
    5 x 100 Free Pull @ 1:20-1:30ish depending on lane spacing (held 1:05s)
    400 IM Drill EZ
    100 Kick on back EZ

    5 x 100 Free @ 1:30ish (held 1:09-1:10), just swam aerobic EZ

    Lane cleared out at this point, so it was rock n roll time.

    Main Set:

    6 x 125 Free Pull @ 1:45, 1:40, 1:35, 1:30, 1:25, 1:20
    (Went 1:25s on first 3, then 1:23, 1:21, 1:18)

    250 EZ swim

    took a few minutes here, then decided to

    1 x 100 Free from a push FAST (went :57)
    Not exactly fast, but I went for it. My quads were on the verge of cramping as I pushed off each wall)

    200 EZ and out


    3300 Yards

    Heat sheets are out for the meet:

    Updated May 14th, 2012 at 10:32 PM by jaadams1

    Swim Workouts , Daily Practices
  3. Workout 05/14/12: evening

    by , May 14th, 2012 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BR drill/100 Fly drill

    Timed 3,000yd swim
    06:24.03 06:24.03 - 0500yds
    06:43.28 13:07.xx - 1000yds
    06.48.12 19:55.xx - 1500yds
    (note: 1750 time = 23.20.xx)
    06:55.13 26.50.xx - 2000yds
    (1 minute feed break)
    06:42.81 33:33.xx - 2500yds
    06:51.38 40.28.xx - 3000 yds (avg 2.5mph)

    4 x 50 FR Burst on :45
    - 6/8/10/12

    250 reverse IM drill cooldown (extra free at end)
    (Solo/Rec/3850yds/60 min)

    With the Accelerade going down smooth after my lunchtime swim, I figured I had better do two things tonight: start on some timed swims and give the primary feed (maltodextrin) a shot. I mixed it up with some water and apple juice, then chilled it in the fridge, so it went down well in the 85 degree pool at the 2000 mark. No stomach issues to note.

    The swim was good - I just repeated Noah's Arks (did the last 2x100 DPS only) so I would know my lap count. According to the pace chart, I was a tad over my base of 1:20/100 yds, so that is promising. I added the 50's for a challenge, like trying to finish out a long swim, and I tried mostly for good form (came in around :34 on all). Then some nice loosening up to complete the night.

    It felt good to just swim for a bit, and I had a tv theme song in my mind - "My eyes are getting weary, my back is getting tight." Applied to the swim a bit as well! Anyways, off to bed now. Keep the water moving until I can get back in on Wednesday.
    Swim Workouts , Timed swims
  4. Monday, May 14 2012

    by , May 14th, 2012 at 04:49 PM (I swim, therefore I am)
    LCM - FGCU Aquatics Center

    Staff was still taking down pads, canopies, etc from the big weekend meet. Water a bit cloudy - usually crystal clear.

    1x1000 FR build by 200 1-5
    10x50 FR on :50, did 3(39,38,37) + 37

    *Set 1*
    4(3x100) on 1:45 with 1 min rest, times:
    1. 1:19
    2. 1:18
    3. 1:17
    4. 1:16

    3x100 on 2:15, times:
    1. 1:14
    2. 1:13
    3. 1:12

    300 FR DPS Swim

    *Set 2*
    6x50 on 1:00
    • did :34 ave

    3x50 on 1:30
    • did :32 ave

    200 DPS Swim

    *Set 3*
    3x100 on 3:00, times:
    1. 1:10
    2. 1:09
    3. 1:08

    100 EZ FR

    *Set 4*
    1x2000 FR Swim w/paddles EVF
    • 1000 as 2x500 desc by 100 to 80%
    • 1000 as 5x200 desc 1-5 to 85%

    Warm Down
    2x200 EZ butterfly drill

    With no weekend dryland or pool activity, I felt a bit awkward in the water most of the time. During the 100s my stroke rhythm was on and off resulting with uneven 50 splits compared to my normal standard of even splits. But on the good side, I went under 1:10 LCM in practice for the first time as a masters swimmer. Will start dryland again tonight.
    Swim Workouts
  5. Workout 05/14/12: noon

    by , May 14th, 2012 at 03:31 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick (middle 50 FAST) on 2:00
    - 100 Pull with buoy on 1:30
    - 4 x 50 build on :45
    - 100 Pull with buoy on 1:30
    - 100 Kick (middle 50 FAST) on 2:00
    ---- First rnd. FR
    ---- Second rnd. IM (+15 sr on Pulls)

    100 loosen and out
    (Solo/Rec/1900yds/35 min)

    - back to Jazz Hand's Big Four ...
    Chin ups: did 42 in 15min test
    Shoulder press: 3 x 10 x 8#

    Had a beautiful day for a motorcycle ride on Saturday to Great Barrington for the USMS coaches training, and ran into SwimStud while there - it was good to know someone and hang out all day. The level 1+2 courses were very informative and they feed us well (even the vegan cake was good - toss chocolate chips on anything and I'll eat it). My phone recorded this not so great image after the presentation:

    Celebrated Mother's Day yesterday with the family and let my beloved choose the activities for the day. Took a nice ride to the mall and ate dinner out - a very relaxing and enjoyable day. Happy Mother's Day to all of you moms out there, including you ladies without kids that help to encourage those around you.

    Swim today was good. I did not have a lot of time, so I just expanded my pre-set into a main set with the 50's. I was able to see GregJS in the pool at lunchtime, which was good. He made a copy of a video for breaststroke for me to watch (it works, Greg! Thanks!).

    I got home and used the chin up bar device I bought yesterday to do a test set of sorts that Jazz suggested since I don't have access to a weight-assisted machine for these. For $15 bucks I couldn't go wrong, as I can do these at home now and don't feel as self-conscious about my lack of upper body stregth. Although the cats were staring at me, and I think laughing.

    I also downed a dose of Accelerade, which I plan to use during the Kingdom Swim. Tolerated the orange flavor well. I plan to test out my maltodextrin mix tonight during a timed swim at the pool. Again, if I can get the nutrition part down I am confident I will be able to finish the 10 mile race, exclusive of the final time. I have been able to get a lot of info from the Matathon Swimmers forum that evmo started and lots of regulars here add to - check it out if you are serious about swimming an event 10k+.
  6. Saturday 5/12/12

    Saturday 5/12

    PM only SCM (!)

    In Sewanee, TN for my brother's graduation and he was supposed to secure me pool time for Friday and Saturday but only succeeded in getting me ~45 minutes of pool time on Saturday afternoon. I wasn't prepared for the pool to be set up SCM (haven't swam any great distance in that size pool since high school in summer league meets) and had planned to do workout #3 from PWB's HVT thread. Ran out of time, but here is what I did:

    400 swim (100 FR/200 IM k/d/100 FR)
    6X100 D1-3 FR in groups of 2
    2 @ 1:20
    2 @ 1:15
    2 @ 1:10

    2x (only had time for 2 of the 3 rounds)
    1x300 @ 4:00 pull w/ buoy + paddles
    2x150 @ 2:30 D1-2 IM no FR
    3x100 @ 1:40 D1-3 (1: 50 strk/50 FR, 2: 75/25, 3: 100 strk)
    100 EZ
    RD1: FL, RD2: BK

    200 EZ

    Total: 3200
    Swim Workouts
  7. 05.14.12 - Monday workout

    by , May 14th, 2012 at 02:10 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp back to the normal 84-85. Nice while the cooler temps lasted.


    400 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30 (did backstroke)
    100 Easy

    4 Times through:
    * 75 Pull - 1:00
    * 25 Fly - :30 No breath
    * 200 IM - 3:00
    * 25 Fly - :30 No breath
    * 75 Pull - 1:00
    100 Easy
    No breath fly went out the window real fast. There's just not enough time after the pull for me to catch my breath enough to make it. Intervals were tight but not horrible. I generally took the pull on :52 to :55 to get some recovery and then pushed harder on the 200 IM (2:45ish).

    800 IM Kick

    32 x 25 - 25 Easy Free on :30, 25 hard IM Order on :20 4 times through.

    200 Cool down

    (4600 Total)
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/12

    by , May 14th, 2012 at 11:06 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2 on 3:00 2 on 2:45
    1 X 300 5:15
    4 X 100 1:45
    1 X 400 -

    1 X 200 kick
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate 1:15
    1 x 50 fast 1:30
    Two rounds, choice.

    3 X 400
    #1 IM 7:15
    #2 50 stroke/50 free 7:15
    #3 free/negative split

    WARM DOWN: 4 x 50 easy 1:00

    Swim Workouts
  9. Sunday May 13

    Afternoon swim at home with Susan. I planned a 4000 yard workout but it took longer than usual to make it from the hot tub to the pool, and then people kept stopping by to chat, so we dropped the second set and bailed at 3000.

    Warm-up (1400)
    200 swim
    3 x
    2 x 50 @ 1:15 kick
    2 x 50 @ 1:00 drill
    2 x 50 @ :50 swim DPS (count)
    3 x 100 1:40 free descend

    Set I (1400 / 2800)
    4 x 25 @ :45 free kick w/fins & board AFAP
    5 x 100 @ 1:35 with fins - 25 underwater kick + 25 swim + 50 backstroke
    4 x 25 @ :45 free kick w/fins & board AFAP
    3 x 200 @ 3:00 pull w/paddles + buoy
    4 x 25 @ :45 free kick w/fins & board AFAP

    Wrap-up (200 / 3000)
    200 easy

    ** 3000 **


    Weights, immediately after swimming

    I planned to try dead lifts for the first time but as I walked into the weight room I realized it was late and I only had 15 minutes, so I made a hasty change of plans.

    Calf raises on the Smith machine
    205 lb., 1 set of 10
    255 lb., 4 sets of 10

    Updated May 13th, 2012 at 09:54 PM by eric.carlson

    Swim Workouts , Strength Training and Dryland Workouts
  10. 05.12.12 - Saturday workout

    by , May 13th, 2012 at 07:35 PM (Pete's swim blog)
    Swam at Hsv Nat with Dave, Dave, Dave, Bob, Bob and Mary.


    No warm-up... I got there late

    200 Pull
    4 x 100 IM - smooth

    4 x 100 Kick w/ Fins
    7 x 100 - Odds Free on 1:30, Evens IM on 1:45 (1:10s/1:20s)
    4 x 50 Kick w/ Fins

    400 Pull
    4 x 200 (50 Free/100 Stroke/50 Free) - IM Order

    200 Pull
    2 x 100 IM - 1:30
    4 x 50 Free - :50
    8 x 25 IM Order - :30

    200 Cool down

    (4100 Total)
    Swim Workouts
  11. Saturday May 12

    I swam yesterday with the Santa Clara team, but I can't seem to remember what we did. Is this what they call a senior moment ?

    Swam at home this morning with Susan and Richard.

    Warm-up (1600)
    2 x
    * 4 x 100 free @ 1:50, 1:40 by set
    * 4 X 50 drill, IM order
    * 4 X 50 kick, IM order

    Set 1 (2100 / 3700)
    3 x 200 @ 3:00
    2 x 200 @ 2:55
    2 x 200 @ 2:50
    2 x 200 @ 2:45
    1 x 200 @ 2:40
    100 easy

    Set II (600 / 4300)
    2 x
    * 8 x 25 @ :45 free kick w/fins & board AFAP
    * 100 easy

    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **

    Both of my calves cramped up immediately on first 25 of the kicking set. Stretched them out and tried again, but same result on the second 25. Switched to kicking on my back and didn't cramp up nearly as much, as long as I didn't do any SDK at the beginning. Strange!


    Weights, immediately after swimming.

    Box squats
    95 lb., 10 sets of 3

    Inverted rows, bodyweight (161)
    3 sets of 10

    I planned to do calf raises, but I forgot to put my shoes into my gym bag and didn't think they would feel so great in bare feet.
  12. Friday, May 11, 2012 5:15am & 5:15pm

    by , May 11th, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    Might as well make this my last double before Canadian Nats next weekend. My yardage isn't really that high, but I can be able to make two "main sets" in the day, which I like more than trying to pound out thousands of yards all at one time.

    A.M. Workout:

    500 Free
    300 Free Pull
    200 Kick w/ board

    4 x 125 Free @ 1:40 (started 1:25 desc. to 1:20)

    6 x 100 Free Pull @ (1 each interval) 1:30/1:25/1:20/1:15/1:10/under 1:05
    made it easily

    100 EZ


    2200 Yards


    P.M. Workout at the Y

    Basically solo in the pool...there were two ladies doing water aerobics or something in the deep tank, but I was the lone lap swimmer in all 6 lanes (I still chose lane 5 which has the pace clock directly in front/overhead).

    4 x 100 Free @ 1:30 (1:10ish)
    4 x 100 Free Pull @ 1:20 (1:05/1:06s)

    Main Set:
    copied this from JBS's blog, who copied it from my blog a while back. changed the intervals and the number of rounds, but it was fun.

    2 Rounds of: (no rest between rounds)
    • 75 (25 Fly, 50 Free) @ 1:05
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:15 (went :52/:53)
    • 75 Free @ 1:00
    200 EZ

    Decided to put forth a fast paced effort here, just to see how I was feeling. I'm sure if I had a gridge of some sort, or a person with a stopwatch, I would've gone faster.

    1 x 200 IM Fast from a push
    went a 2:14

    Not bad at all!! My master's best time is a 2:08 from Nationals in Mesa last year, and a 2:10-2:12 is my "usual time" in meets, so to go this close to my times is great!

    200 EZ and out


    2000 Yards

    4200 Yards for the day

    Still no Canadian Masters Nationals psych sheets yet???? WTH!!!!?????!??!?
    Looks like they've made an update on the website that they're waiting for a little more last minute info on a few things! They'll be ready soon!
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/14/12

    by , May 11th, 2012 at 05:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 x 100 IM or stroke 2:00
    4 X 50 stroke 1:05
    Four rounds, choice stroke.
    Short break after 2 rounds.


    6 X 200 pull 3:15
    1-3: moderate pace
    4-7: descend

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Swim Workouts
  14. Friday, May 11 2012

    by , May 11th, 2012 at 05:15 PM (I swim, therefore I am)
    Today swam SCY at Fort Myers Aquatic Center. LCM at the FGCU Aquatics Center was not available due to a swim meet. Coach Chuck was down in Naples at the GG pool with the rest of the group.

    Did not do any dryland training yesterday, but I felt like I did during those first several hours after waking up.

    *Set 1*
    Swim FR 1 hour 15 minutes: working on freestyle stroke technique building effort by 300s to maintain aerobic base for 5K OW swims.

    The constant SCY flip turns were disruptive for the first 30 min. Sure enough, after about 3,000 + yards I totally lost count - so just kept going for another 3,000+ completing a continuous swim of 1hr, 15min consisting of 300 builds after an initial 1000 cruise.

    Now aware of my lazy left side breathing against the right arm/should pull from years of casual lap swimming, the possibility of late breath and/or turning head out of linear alignment nagged at me.

    1. Trying to turn my face downward faster after the breath distracted my sense of rhythm, stroke flow, and I could not do it consistently.
    2. After a while I began focusing on the EVF as a timing element to start the head downward naturally with the stroke pull after the breath. That seemed to have some potential.
    3. Eventually I evolved towards extending my shoulders near my head/ears throughout the stroke cycle.

    Swimming with the shoulders around my head/ears appears to me to have helped the most to keep my rhythm flow intact, continue linear head alignment during breathing, and also facilitate the EVF extension and high elbow front catch of each arm stroke. There was no forced shoulder/elbow lifting or straining to do this, more like a natural extension my freestyle stroke. We shall see what Coach Chuck thinks about it on Monday.
    Swim Workouts
  15. Gym + Swim, Friday, May 11

    by , May 11th, 2012 at 04:28 PM (The FAF AFAP Digest)

    RC exercises, 10 min
    resisted lunges w/belt on cable machine (ripped off from Coughlin), 45 x 1 x 15 each leg, 55 x 1 x 15 each leg
    resisted track start jumps, 45 x 1 x 10
    overhead squats, 45 x 1 x 8, 50 x 1 x 8, 55 x 1 x 8
    push press, 50 x 3 x 8
    reverse barbell preacher curl, 30 x 3 x 8
    altitude drops, 3 x 5
    med ball slams in racquetball court, 5 x 8, various


    Warm up:

    550 various
    4 x 50 fly drills
    6 x 25 shooters w/MF

    Main Sets:

    1 x 100 dolphin kick w/MF, fast @ 90ish%
    -- went :47
    100 EZ

    1 x 50 fly AFAP
    -- went :23 low
    -- whew, still have speed despite farting around for a couple weeks post Nats
    150 EZ

    30 x 50 burst to 15 m + cruise @ 1:00
    -- this is the Allen Stark set
    -- sort of a variant on the ultra short distance training, but with both active and passive recovery
    -- heart rate elevated the whole time
    -- didn't take any masters minutes

    1-10 = dolphin kick on back w/MF
    11-20 = fast hands breast w/fins
    21-40 = dolphin kick w/board & MF
    100 EZ

    Total: 2900


    Shook off my alleged wimpiness from yesterday! I was able to get in both drylands and a swim after persuading Mr. Fort that we should leave on Saturday not Friday for the Eastern Sprints (college rowing championships) outside Boston. I'm unfortunately going to miss Teen Fort's state championships here. But her boat is undefeated and should win. And, besides, I'll be traveling to Philly next weekend to watch her race in the Stotesbury Regatta. I feel like I've been traveling my ass off lately. And not to exotic locales like Q.

    Still treading cautiously in the gym. My shoulder/scapula/neck feel somewhat better after the second round of PRP. But I am still somewhat nervous about the upper body weights wrt elbows & shoulder and will ramp those up very slowly.
  16. Workout 05/11/12:

    by , May 11th, 2012 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/100 fly drill

    Go two times through:
    2 x 100 Kick on 2:00
    1 x 200 FR pull with buoy on 3:00
    2 x 50 FR build on :45

    12 x 75 on 1:05
    - 8 FR, 2 BK, 2 IM drill

    Go two times through:
    Noah's Ark on 7:00
    - 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
    4 x 50 on :45
    - odd length = FR DPS
    - even length = RIMO FAST

    150 loosen and out
    (Solo/Rec/3650 yds/65 min)

    Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:

    Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.

    In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.

    I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.

    Updated May 11th, 2012 at 03:38 PM by rxleakem

    Swim Workouts , Planning
  17. Fast Fri May 11, 2012

    by , May 11th, 2012 at 10:51 AM (Ande's Swimming Blog)
    Fast Fri May 11, 2012

    We had a very nice 25th anniversary.
    Thanks to all you kind folks who sent congrats here & on FB. Went to dinner at Pecan Street Cafe with her & my parents & 2 friends then
    spent the night at the 4 Seasons

    Thu doubled
    didn't blog
    main set was
    4 x 150 on 1:45 right into
    4 x 100 on 1:10 right into
    4 x 050 on 0:35

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Ed, Mary Nate & Colin
    beside Brad, Traci, Tyler, Todd, Mike, Jim, Amy, Korey & Brandon

    Warm Up (LCM)
    1000 stop at 6:48

    Main Set (LCM)

    100 FR strong
    went 1:06
    100 easy
    100 K fast dove, did SDK & fly kick on my side
    went 1:17
    100 easy

    Moved to diving well at 7:00 (scy)
    got in the only lane that had a block

    10 x 100 fr best ave on 2:00
    got an extra 1:00 break at #5
    dove em all
    held 56's & 7's

    500 easy

    8 x 100 K best ave on 2:30
    dove em all
    held 66's & 7's, went 62 on last one

    500 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Swim Workouts
  18. 05.11.12 - Friday workout

    by , May 11th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Dave. Water temp still significantly cooler.


    500 Warm up

    2 x 100 FR Kick - 1:45
    2 x 100 Fl/Fr Kick - 1:45
    2 x 100 Br/Fr Kick - 1:45
    2 x 100 Bk kick - 1:45
    Struggled with this a lot. Probably just not warmed up yet.
    4 x 50 Br - :50 Descend
    6 x 100 - 1:15 (25 Stroke/75 Free)
    100 Easy

    10 x 100 Pull - 1:20 (Descended these from 1:10 down to 1:04)
    4 x 100 Kick - 1:45
    100 Pull - 1:20
    25 Fly/75 Free Pull - 1:20
    25 Bk/75 Free Pull - 1:20
    25 Br/75 Free Pull - 1:20
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    200 Cool down

    (4500 Total)
    Swim Workouts
  19. It WAS a Happy FLOG Time...No More

    by , May 11th, 2012 at 09:15 AM (Year Three: The Road Back)
    But... that's not a bad thing. I decided since I not only reached my target pace for 250 miles this year, but was starting to get ahead of pace that I should continue to challenge myself on this road of recovery by upping my GTD goal by 25 miles. That being said, I'm once again not having a happy FLOG, but I get to see how I am slowly gaining on the new goal - and when I catch and pass that, I will probably up it again. I am just needing to remember to swim smart and when my shoulder starts hurting (not getting tired, but hurting) that I need to stop and kick the rest of practice. I'm learning.... and my kick is getting much better without fins. It's almost a win-win situation.... minus the injury, of course.

    Here's what I did today:

    300 Warm-Up
    8 x 50 Drill on 1:05 (odd: one arm fly, even: free catch-up) - no fins
    6 Sets (odd: one arm fly, even: free) - no fins
    - 1 x 50 on 1:10
    - 4 x 25 on :40
    5 x 100 Kick on 2:00 (did as 50 back dolphin, 50 back flutter) - w/ fins
    1 x 100 Free on 2:10
    1 x 450 Kick w/o fins (while everyone else finished final free set)
    200 Cool-Down
    Total Meters - 2850

    All in all, today's practice was quick-paced and fun. I only wish that I had been able to do full fly instead of one arm. That flat shoulder rotation is just not coming back quickly.

    I also think my freestyle may come back quicker if I can spend my time in the water focusing on the details of my stroke instead of worrying about when to breathe. Therefore, I'm toying with the idea of getting a snorkel. Any thoughts, suggestions?

    Enjoy your weekend and happy laps to you!
    Swim Workouts
  20. Wednesday & Thursday, May 9-10, 2012

    by , May 10th, 2012 at 09:07 PM (Fast Food Makes for Fast Swimming!)
    Wednesday P.M. at the Y lap lanes:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20
    500 IM Drill

    1500 Yards

    Just wasn't feeling it yesterday, so got out and actually watched my daughter swim.


    Thursday A.M.

    200 Free
    300 Free Pull
    500 IM Drill

    10 x 50 Kick w/ board @ 1:00 (:43-:45s)

    300 swim back and forth

    1800 Yards

    Still not feeling it, but at least I'm resting my sore muscles. Arms have taken a beating for a while. I'll plan to hit it hard again on Friday, and then we'll rest next week for Canadian Nationals.

    Speaking of which...where are the psych sheet postings online for this meet? It's a week away, and still nothing. I mainly want visual confirmation that I'm in the meet. I do have my online receipt, but sometimes that's not good enough.

    That're good at finding "hard to find stuff" on the internet. Where are the psych sheets for 2012 Canadian Nats? (other than the direct link off