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Swim Workouts

  1. A Freestyle Kind of Day....

    by , November 11th, 2011 at 10:30 AM (Year Three: The Road Back)
    not that it was supposed to be a freestyle kind of day. The workout was mainly written as Free/IM combo's, but other than the first set of drill/swim IM order swims, I didn't have IM (especially fly) in me today. Life has been crazy the last few days and I think the stress of it all caught up with me today. I felt like lead and had trouble moving.... But, I entered the pool this morning feeling stressed and tight. I left the pool feeling a bit more relieved, but much looser. Of course, then I got home.... and that's another story entirely.

    Here's what I did today:
    350 Warm-Up
    2 sets:
    - 1 x 100 Fly drill / Back / Free drill / Free on 2:00
    - 1 x 100 Fly / Back drill / Free / Free drill on 2:00
    6 x 225 Free on 4:00
    2 x 100 Kick (moderate) on 2:00
    4 x 25 Kick (fast) on :30
    2 x 100 Kick (moderate, but faster than last 100s) on 1:50
    4 x 125 Free on 2:10
    300 Cool-Down
    Total Yards - 3400

    All in all, I'm glad I went to the pool this morning because I left feeling tired, but physically better than when I got there. Not sure what feeling beat down does to my 6K Postal attempt tomorrow. I'd still like to try and am hoping to talk my husband into counting for me, so it can be official. If he doesn't, I may try it anyway and use the chrono function on my watch to get my splits. Of course, it wouldn't be official (and thus not submitted for my Postal Swim) without a "real" counter and all.... but it's more about seeing if I can do it. Hopefully, a calmer day and a great night's sleep will leave me in a good place tomorrow morning.

    Enjoy your swims today!
    Swim Workouts
  2. 11.11.11 - Friday workout at the NAT

    by , November 11th, 2011 at 08:55 AM (Pete's swim blog)
    Swam w/ Mary Lou, Bob, Dan, Dave, Dave, Allison and Mary. No swim team practice so we could all spread out in our own lanes. Pool temp was patchy. The Nat has currents of water due to the way the jets are aligned. Some spots are 85 and others are 82.

    Dave and I beat each other up today. After the three 200s, we pretty much locked in on a 1:10 pace or better for 100 free regardless of interval. He tended to hold 1:05 and I was at 1:07. Neither of us would accept backing off. Good practice. I pushed myself harder than I have in a while. Little sore now but it was worth it.


    500 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Kick w/ fins

    3 x 200 - 3:00 (Went 2:20-2:25)
    2 x 100 Kick w/ fins
    4 x 50 IM Order - 1:00
    2 x 100 Kick w/ fins
    6 x 100 (Evens free - 1:30 (1:10s), Odds IM 1:45 (1:20s))

    3 times through - Stroke in IM order
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:05-1:07)
    * 200 Pull - 3:00 (2:20s)
    * 100 Free - 1:30 (1:05-1:07)
    * 50 Stroke - 1:00
    * :30 rest

    100 Cool down

    (4500 Total)
    Swim Workouts
  3. Thursday, Nov. 10

    by , November 10th, 2011 at 04:12 PM (The FAF AFAP Digest)
    ART, 30 minutes

    Wasn't as psyched as usual about going to ART as I'm still not feeling well. But the timing with heavy weights yesterday was good. He worked on the muscles around my elbows and my back, which was a bit sore from the squats/deadlifts. He used something called an arthur stem along my spine: [nomedia=""]Arthur stem adjustment - YouTube[/nomedia]. We also talked a bit about LED light therapy for athletes, which is very cutting edge.

    -- tired, wore fins

    Warm up:

    600 various

    Main Sets:

    15 x 50 @ :50
    1-5 = free w/paddles
    6-10 = flutter kick w/board
    11-15 = free w/paddles
    50 EZ

    15 x 50
    1-5 = fly/back @ 1:00
    6-10 = dolphin kick w/board @ :50
    11-15 = breast/free @ 1:00
    50 EZ

    15 x 50 @ 1:00
    1-5 = single arm fly
    6-10 = 25 shooter + 25 EZ
    11-15 = single arm fly
    50 EZ

    Mini Speed Set:

    10 x burst 25s @ 1:00
    6 swim, 4 flutter kick w/board

    100 EZ

    Total: 3350


    Not really any better. Doubling up on mucinex, Metagenics cold & flu and echinacea tea. Feeling somewhat better after the swim though. I wanted to do That Guy's IM pyramid set today but IMs seemed too exhausting. Hopefully, I can do some real speed work tomorrow. Need more

    I wore my 2XU compression tights last night for a couple hours. Very different and tighter than the Skins. My legs felt pretty good today as a result despite all the squats & deadlifts.

    20 Most Overrated Supplements:

    Updated November 10th, 2011 at 08:37 PM by The Fortress

    Swim Workouts , ART
  4. Woo-Hoo! I Did Today's Workout!

    by , November 10th, 2011 at 12:00 PM (Year Three: The Road Back)
    So, I realize that I've gotten much better at doing workouts as they are written without going to my fins or cutting distance as a matter of routine anymore. That's a good thing. But... there are still days when I actually get through a workout as written (typically with much cajoling from my coach) and am really proud of myself. Today was one of those days!

    Here's what we did:
    400 Warm-Up
    2 x 50 Free on 1:00
    2 x 50 Kick on 1:00
    2 x 50 Pull on 1:00
    2 x 50 Free on 1:00
    8 x 100 Free on 2:00, maintain best average (held 1:19-1:20s)
    1:00 rest
    6 x 100 Free on 1:50, hold best average (held 1:19-1:20s)
    1:00 rest
    4 x 100 Free on 1:40, hold best average (held 1:20-1:22s)
    1:00 rest
    3 x 100 Free on 1:30, hold best average (held 1:22-1:24s)
    1:00 rest
    2 x 100 Free on 1:20, hold best average (did 1:19, 1:24)
    150 Cool-Down
    Total Yards - 3250

    The only change I made to this workout was a shortened cool-down because I had to get back to the house to make sure my kids were up and ready for the bus. I wish the second of the 2 x 100 on 1:20 had been under 1:20, but I was really happy to have made the first one. Had there been another 100 after that second one.... well, I probably would have cut the 100s to 75s. As it was, I was looking for my fins when we got to the 1:20s round, which my coach had "conveniently" moved out of arm's reach. Huh.... I must say, though, that having a coach on deck who believes I'm capable of more than I give myself credit for (while really annoying sometimes) is such a blessing - and I've seen incredible strides in the last few months. Thanks, Coach B. I really appreciate you on deck!

    Enjoy your swims today!
    Swim Workouts
  5. Thursday, Nov. 10, 2011 5:00am

    by , November 10th, 2011 at 10:53 AM (Fast Food Makes for Fast Swimming!)
    I'm pretty sore after yesterday's adventure in plumbing project, Part 1. It was an all day long adventure, with my father and I putting in almost 12 hours.

    400 Free
    400 Free Pull
    200 IM Drill
    200 Kick

    Main Set:
    did this fairly easy (at least the intervals), I was sharing with another girl, she was a distance swimmer on club team with me years ago, but isn't quite up to my kind of speed. I was okay with swimming easy today though, plus I should be relaxing a little anyway for my taper/shave this Sunday.

    3 x 175 Free @ 2:40
    3 x 125 Free @ 2:00 (1:28-:29s)
    3 x 75 Free @ 1:15 (:52s)
    3 x 25 Free @ :25

    100 EZ

    2500 Yards
  6. 11.10.11 - fogged out.

    by , November 10th, 2011 at 08:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84. Wore Aquablade jammer.

    A cold front passed through last night and the pools HVAC system went down. With no HVAC to keep up internal air pressure, cool air seeped through all the cracks turning the warm pool into a giant fog machine. Eventually, the lifeguards could no longer see more than 15 yards and they closed the pool .

    Occasionally I have really good days. 100s on 1:15 are effortless. Today, 100s on 1:12 were effortless and with a little extra, I was making 1:05 to 1:07. Felt like I could do it all day (although I doubt I really could). Dave B usually cruises at the 1:10 speed. He is a far better swimmer than I am. But some days, he is a little off and I'm on and I can stay ahead of him. Today was one of those days. But it wasn't meant to last. The fog rolled in and cut my day of triumph short. Maybe I'll still have it tomorrow. For now, I call "foul"!


    500 Warm up

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

    (2100 Total)
    Swim Workouts
  7. Workout 11/09/11

    by , November 9th, 2011 at 08:26 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/100 FL and 100 BR drill w/u

    4 x 100 kick

    500 Swim

    200 w/d

    (1700 total, 30 min) ----------

    Another early morning swim with the pool packed. This am there were 4 tri's that were doing a workout, so I was able to find room for my swimming. Still no real intervals, just trying to stay out of the way of others and myself. I am feeling tired and didn't sleep well the last two nights, so just a quick swim before school drop-offs and work this am at 8.
    Swim Workouts
  8. Wednesday, Nov. 9, 2011 5:00am

    by , November 9th, 2011 at 10:36 AM (Fast Food Makes for Fast Swimming!)

    2 rounds of:
    200 Free
    100 Kick
    300 Free Pull

    w/ masters group:
    Did a 5 minute kick w/ board, alternating 1 min fast, 1 min eazy, etc.
    The first minute I made it ~70 yards - pretty good for me. Other fast minutes were about 60-65 or so yards each time. Total distance covered in the 5 minutes was 300 Yards. I stopped with (at 4:50) 10 seconds left, but knew I wasn't going to complete another length anyway.

    While a group of guys warmed up, I did:
    4 x 200 Free Pull @ 2:30, (went 2:12, 2:10, 2:10, 2:05)
    From this point on, my lane had 6-7 people in it, so things were going to be wavy and crazy!
    400 Fly*** This is for Peony's birthday swim. The whole team on her birthday does a 400 Fly of some sort in her honor. I usually do a 400 Fly straight, but the other guys were going to do it by 25s(and use fins), so I just joined them (no fins).
    16 x 25 Fly @ :30 (held :15/:16s)

    500 Free Pull EZ - went about 5:55, but had to avoid people like crazy and do interesting passing on the turns. At least the others are aware that I'm there and coming so they get out of the way for the most part.

    5 x 100 Free @ 1:30 - went 1:04/1:03/1:01/1:00/:58

    10 x 50 Kick w/ zoomers @ :45 got about :05 seconds rest - not too tough

    8 x 25 Fast - every other one from the blocks at the deep end.

    4400 Yards in about 90 minutes

    Now its time to start replacing the water pipes in the basement of my house.
    How fun!! I mean...

    Updated November 9th, 2011 at 09:10 PM by jaadams1 (Added Psych Sheet)

    Swim Workouts , Daily Practices
    Attached Thumbnails Attached Files
  9. I Kill Myself Sometimes....

    by , November 9th, 2011 at 10:08 AM (Year Three: The Road Back)
    or maybe it's just that I've been on this new kick where if I think I CAN'T do something, then I make myself try. This was manifested in my open water adventures this past summer (and it turns out I didn't get bitten by the fishies and I LOVE open water), my goal to start competing in the longer pool events (read as anything longer than a 100 ), and my desire to participate in the Aquabike races next summer.

    So... what am I wondering now? If I should just do the 6000 Postal Swim on Sunday?! I just did the 3000 Postal yesterday (and really felt it in the pool this morning). What am I thinking?! Guess time will tell what I decide to do... and it would be a great workout even if I don't get all the way to 6000 yards. I have never done a continuous swim of over 3850 before - this might be pushing it just a tad, don't you think?

    Anyhoo... here's what we did today:

    400 Warm-Up
    12 x 50 IM Order Stroke on 1:00, 1>3
    16 x 25 IM Order Kick on :30
    3 sets:
    - 1 x 100 Free as 25 / :10 rest / 75 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 25 / :10 rest / 50 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 50 / :10 rest / 25 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 25 / :10 rest / 25 / :10 rest / 25 on 2:10
    - 1 x 100 Free ALL OUT on 2:20 (went 1:16, 1:14, 1:11)
    - Note for Set: The 25s are fast; other swims are moderate
    50 Cool-Down
    Total Yards - 2950

    I must say - I don't know where I pulled the 1:11 from this morning. I felt nasty slow and achy all of practice. But... I just concentrated on my turns (and starting with the opposite arm per my coach's direction). That's getting a bit easier too! YAY for a great week in the pool so far. We'll see what tomorrow brings....

    Enjoy your swims today!
    Swim Workouts
  10. 11.9.11 Wednesday workout - racing the hs swimmers

    by , November 9th, 2011 at 10:00 AM (Pete's swim blog)
    Led lane w/ Kent (he did stroke, I did free) next to Dave, Dave, Teresa, Roger and Jeffrey. Wore my Aquablade jammer. Pool temp 83.


    400 warm up

    8 Times through
    * 100 - 1:15 odds free (1:07 - 1:10), evens pull (1:05 - 1:07)
    * 100 Kick - 2:15 (Last 2 were 1:28, 1:26 br kick)
    25 Easy

    12 x 50 - 1:00 IM Order from dive
    50 Easy

    4 x 200 Medley Relay ~ 9:20
    Not sure if this is written correctly. We did four 200 medley relays back to back. 4 old guys vs. 3 HS swimmers. The old guys got to stick w/ their specialties (Roger - Back, Me - Breast, Dave M - Fly and Dave B - Free). With only 3 on the HS team, they had to rotate throught the strokes and didn't really have a strong breaststroker. The first 200 went to the HS swimmers. Roger and I held them off on Back/Breast but we lost a lot of time on the fly/free. We made it up on the second 200. Roger kept us within about 2 seconds on the back stroke and I ripped the dive surfacing ahead of Teresa on breaststroke. I put another 2 seconds on her which we held up to the last 200. It looked good until the last 50. We had about 3 seconds to spare and Dave B is a good freestyle sprinter. Kent was on fire though and outtouched him at the wall.

    125 Cool down

    (3000 total)
    Swim Workouts
  11. Struck Down Again, Tues., Nov. 8

    by , November 8th, 2011 at 03:06 PM (The FAF AFAP Digest)

    600 various

    8 x 50
    odds = caterpillar
    evens = single arm fly

    8 x 50
    odds = backstroke kick
    evens =SSR drill

    8 x 50 w/paddles
    odds = torque drill
    evens = front scull

    50 EZ

    Total: 1850


    After being healthy for maybe a week, I was struck down again on Saturday night. This sickness doesn't have the flu-like symptoms of the first. But it is a nasty cold. Was reduced to noodling about today, and had no energy. Really hoping I don't miss another full week of training; haven't been in the water since last Friday. In view of this double whammy and my Thanksgiving trip with Teen Fort, I am scaling back expectations for NE Champs. I won't be doing a full taper -- not much to taper from right now. Might just quit weights on Nov. 30 and rest in the pool 5 days. I'll assess again later. I think I should be exempt from illness at least until after xmas!

    And I have good news to report about my Lil Fort. She shocked us this weekend by dropping over a 1:00 in her 3K qualifier race and running under the NQT by 13 seconds. She might be learning to pace herself a bit better; she'd been starting out too slowly. Unfortunately, she had already committed to an all star soccer tournament, which is the same week as nationals. But there is always this spring or next year! She was thrilled.

    Toddling back to the coach ...

    Updated November 8th, 2011 at 03:15 PM by The Fortress

    Swim Workouts
  12. Nov 8, 2011

    by , November 8th, 2011 at 02:59 PM (Canuck Countdown)
    215 days until Day 1 of the FINA World Masters Championships

    Monday, Nov 7

    I did 50 minutes of Hatha Yoga over the lunch hour. This is my 5th class since September 26 (always at noon on Mondays).

    Sunday, Nov 6
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    300 swim
    300 kick
    300 pull
    300 swim

    The following set was continuous
    • 10 x 50 drill @ 1:00
    • 10 x 50 swim @ :50 (held :37 -:38)
    • 10 x 50 kick @ 1:10
    • 1 minute rest
    • 10 x 50 swim @ :45 (held :37 -:38)

    500 choice with fins (tried out my new monofin!)

    4 x (4 x 50 as 3 drill, 1 swim) @ :60, IM order

    Total Distance = 4500 meters

    Updated November 9th, 2011 at 11:23 AM by lewba

    Swim Workouts
  13. Tuesday, Nov. 8, 2011 5:00am

    by , November 8th, 2011 at 01:55 PM (Fast Food Makes for Fast Swimming!)
    I felt great this morning...could it be from the extra hour or so of sleep? Or could it be from the fact that I didn't swim twice yesterday? Or both?

    Our T/Th group is starting to pick up in attendance now, so I have to "figure out" my workouts now rather than always having a lane to myself. I swam with another guy who is about a 1:20-1:25/100 swimmer, and we made it happen. I could split the lane, but I really hate that, and so did the other guy. He's a former U of Ariz. swimmer, but is (PWB's age) and out of shape.

    100 Free
    200 Free
    300 Free Pull
    400 IM Drill
    500 Free Pull
    200 Free (waiting for lanemate to finish whatever warmup he was doing)

    Main: @ 1:30/100 Base
    I led the lane doing IMs while "other guy" did freestyle trying to make the interval.

    50 Free
    100 IM @ 1:30 (went 1:15)
    200 IM @ 3:00 (went 2:31)
    300 IM @ 4:30 (went 3:45)
    400 IM @ 6:00 (went 4:58) I was at 3:55 at the end of breast, so came home in about a 1:03. Still need to learn to push the middle 200 of the IM. Still this is a very good time for in practice, and at the end of the uphill climb.
    300 Free relax - the 400 IM wiped me out!
    200 Free relax
    100 Free relax
    50 Free relax

    3400 Yards

    I'd like to double again, but probably will be working on the water pipes in my basement, depending on if we get the materials today. Basically our old pipes are so plugged up with that we have no pressure in the kitchen or bathroom sinks. Sucks.
  14. Monday's Workout & My Postal Swim

    by , November 8th, 2011 at 11:35 AM (Year Three: The Road Back)
    Yesterday just got away from me, so here is what we did yesterday. I must say - I really enjoyed doing this workout - and - I actually had a good descend on each of the 4 sets of 4x100's!

    400 Warm-Up
    1 x 300 Kick on 6:00, 1>3 100s within
    8 sets:
    - 1 x 50 Drill on 1:00
    - 1 x 50 Free on :50
    4 sets:
    - 4 x 100 Free on 1:40, 1>4 (went from 1:30s to 1:18-1:19s)
    - 2 x 25 Free on :30
    1 x 300 Kick on 6:00, 1>3 100s within
    100 Cool-Down
    Total Yards - 3700

    I have been wondering when I could get my 3K Postal Swim done - and was planning on dragging my husband to the pool this weekend to count for me. Then, I saw today's workout. After the 400 Warm-Up, it simply said "6 10-minute swims". So, without much for my coach to do on deck, he agreed to count/time for me and took my splits in between making sure the rest of the swimmers went off on their next 10-minute swim when they were supposed to. My goal for the 3K swim (especially since I've never swam that far non-stop before) was just to hold at (preferably under) a 1:30 per 100 pace. The result? My final time was 44:26.88!

    This swim was not about "winning" the postal challenge, but completing it instead. I've discovered that my body is much stronger than my mind thinks it is, so this swim was more about staying mentally strong throughout.

    And... the 6K Postal will have to wait for next year.

    Enjoy your swims today!
    Swim Workouts
  15. 11.8.11 - Tuesday short workout

    by , November 8th, 2011 at 08:17 AM (Pete's swim blog)
    Swam w/ Dave and Jeffrey (some). Short workout for us w/ a good bit of kick that I normally don't do. Wore my Aquablade jammer. Pool temp reasonable but I didn't check it.


    450 Warm up

    25 Kick fly + 100 up/down backstroke kick - 1:50 (:10)
    50 Easy

    I could only get up to 25 backstroke kick before I got less than :10 rest on the wall.

    25 Kick fly + 100 up/down backstroke kick - 2:00 (:10)
    50 Easy

    We upped the time so we could get more kick in on the second round. This let me work up to 50 backstroke kick.

    200 Pull - 2:20 (2:15)
    200 Pull - 3:00
    200 Pull - 2:20 (2:16)
    200 Pull - 3:00
    200 Pull - 2:20 (2:15)

    Made these suprisingly easy. My right paddle split in half last week so I did these with just a pull bouy. It was supposed to be 5 x 200 on 2:20 but neither Dave or I are quite at that speed yet. I'm getting closer though. Maybe with paddles I could do 3 or 4.

    150 Cool down

    (3700 Total)
    Swim Workouts
  16. Monday, Nov. 7, 2011 5:00am

    by , November 7th, 2011 at 09:48 PM (Fast Food Makes for Fast Swimming!)
    200 Free
    100 Kick
    200 Pull
    100 Kick
    100 Fly Drill

    6 x 150 Free Pull @ 2:00 (held 1:40-1:43)

    probably was about 80% or so on these, not very hard effort.

    8 x 50 Kick w/board @ 1:00 (held :50s)

    6 x 100 Free @ 1:20 stretch out 1:12s

    200 Kick w/ board EZ

    2800 Yards

    Nothing too special with today's practice. Just a good stretch out from the weekend of non swimming.
    I was going to get in again tonight while my kids were at lessons, but I had a small kitchen sink problem to deal with when I came home from work! Even though I'm a swimmer who gets wet almost every sucks to get wet in this way!

    I'll plan to double it up tomorrow, and then begin to shut it down towards the end of the week. I'm only 8 miles behind my GTD pace (of 500 miles) after today.
  17. Workout 11/07/11

    by , November 7th, 2011 at 01:41 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) 200 FR/200 BK w/u

    200 FR Pull with Buoy (2:15)
    8 x 50 kick
    200 FR Pull with Buoy (2:19)
    1 x 50 EZ
    4 x 100 IM
    1 x 50 EZ
    8 x 50 (25 drill, 25 sprint)

    200 junk w/d

    (2300, 45 min)
    Nice to get back into the water for the first time since Thursday. I am picking up one twelve and one 4 hour shift this week, so I am working 8-8 M-Th, so the only time I can swim is 6-7:30. I don't enjoy getting up this early, so I got the pool a tad after 6:30 and found the crowd beat me there! I found that my turns were not very springy, so I focused on that today.

    With the Riverton (Maine) meet coming up this weekend, I am making myself get up early to get some form of a workout in. As I was getting changed, my wife hollered in to the locker room to see if I was there - reminded me of my mom trying to hurry me out of the locker room when I was 8! haha

    Good times. Fast times coming this weekend ...

    Updated November 7th, 2011 at 10:48 PM by rxleakem

    Swim Workouts
  18. 11.7.11 - Monday workout

    by , November 7th, 2011 at 09:33 AM (Pete's swim blog)
    <Irrelevant Soccer stuff> My oldest son's team was second in our AYSO area this weekend and get to move on to the State tournament. I always wanted to take a team to State... until this year. I want them to win and I cheer for them louder than anyone. But I'm just ready for soccer to end for the season. I was also planning to go to a meet in Nashville in 2 weeks. Guess I won't be doing that now . As for my son's team, they played awesome and I couldn't be more excited about that.
    Refereed some of the most entertaining games I've ever been part of. A U12 Boys team came up from Sand Rock, AL. When you think of Alabama, these are the kind of people you think of. Really nice people. Just more vocal about their teams and their kids play soccer very well. Anyway, the head coach yelled (mostly positive stuff) the entire game in a voice that sounded almost exactly like Larry the Cable Guy. Funny stuff.</Irrelevant Soccer stuff>

    Swam w/ Kent, Roger, Dave, Dave, Teresa and Jeffrey today. Lane assignments fluxxed but I mostly swam in Kent's lane. Wore my Aquablade jammer. Pool temp about 83.


    500 Warm up
    5 x 100 IM - 1:35

    3 Times through:
    * 4 x 50 - :45 Stroke/Free (1st through- fly, 2nd back, 3rd breast)
    * 4 x 50 - :50 IM Order
    * 2 x 250 50 Fly/150 Free/50 Fly (1st through - 4:00, 2nd - 3:50, 3rd - 3:40)
    50 Easy

    8 x 100 Up/Down Kick - 1:40 (:05). Start w/ 50 Kick.

    100 Cool down

    (4650 Total)

    Updated November 7th, 2011 at 10:53 AM by pmccoy

    Swim Workouts
  19. Saturday, Nov. 5, 2011 11:20am

    by , November 5th, 2011 at 04:39 PM (Fast Food Makes for Fast Swimming!)
    Another Saturday morning of overtime.
    5 more hours is money money money!

    Then directly to the YMCA for a swim, again. This was my 10th swim of the week, though a few of the swims were very short ones, but I brought my weekly total up to 28,700 yards. Doing all these doubles is going to pay me back really soon, I can feel it.

    200 Free
    100 Kick on back
    200 Free Pull (I hate pulling with a jammer, the pullbuoy always slips down)

    10 x 50 Kick w/ long fins @ 1:00 (I had to try it)
    underwater dolphin kick down (1 breath), dolphin on back coming back (held :29-:31)

    Nothing special with this set, just aerobic swimming at about 1:10-12 base/100
    5 x 50 Free @ :40
    4 x 75 Free @ 1:00
    3 x 100 Free @ 1:20
    2 x 125 Free @ 1:40
    1 x 150 Free @ 2:00

    4 x 50 Kick w/ board @ 1:00 (:54/:55)
    4 x 50 Kick w/ board @ :55 (:50/:51)
    4 x 50 Kick w/ board @ :50 (:48/:49)
    3 x 50 Kick flutter on back @ :45 (touch n go)

    20 x 25 @ :30
    Odds Fly, Evens Free

    3500 Yards

    My legs were tired after today, lots more kicking that I'm used to. Plus my arm muscles are tired from all week long of swimming, plus whatever I've had to do at work.

    1 more week to go till the SCM meet in Oak Harbor, WA.
    1500 Free - plan to go for it, probably will aim for a best 800 time (9:26 from Mesa in Sept.) on the way through it. LMSC record is an 18:23something, shouldn't be a problem, provided that the wake from age grouper Kirk Nelson isn't too much for me.
    200 IM - 5th event I guess? I never go to a meet without swimming the maximum events allowed.
    400 IM - outside shot to go under 5:00 (NW Zone record is 4:59.60)
    200 Fly - This will complete my Brute Squad entry for the postal submission to Colorado.
    The 2011 Brute Squad proceeds will benefit Team Fort Collins, a non-profit agency in Fort Collins whose focus is to prevent drug and alcohol abuse in the Fort Collins area
    The good news about doing this during the meet is that I won't have to do another 1650 swim in practice when the others do it around Thanksgiving time. I may be good at the distance swimming, but I hate doing long stuff in practice, especially 1650s!
    400 Free - this may turn into a 200 Free split request, but the 2nd 200 won't be an easy cooldown. I'll just finish hard, check the time, and turn and burn. Still have to worry about That Guy in the race.
  20. Friday, Nov. 4, 2011 A.M. (sort of) & 5:00pm

    by , November 4th, 2011 at 10:06 PM (Fast Food Makes for Fast Swimming!)
    This morning I woke up (somehow) and got to the pool as usual to swim. Even getting undressed was tough enough to do. Oh boy, this is going to be great I thought!
    Not very good after diving in either. Only did a 1000 and called it.
    100 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board
    100 Free
    100 underwater playing around swim and out.

    1000 Yards


    P.M. workout:

    (1 x 500) as 10 x 50 Free @ :45

    2 x 400 @ 6:00 didn't really put too much effort into these
    • 1st one Free went 4:42
    • 2nd one IM went 5:15
    3 x 300 Free Pull @ 4:00 descending them
    • #1 - 3:27, #2 - 3:21, #3 - 3:14
    • I wasn't breathing very hard on these and felt great
    4 x 200 Back @ 3:00 (only did 2 of them)
    • #1 - 2:40, #2 - 2:47, canned the last two
    • backstroke (since it sucks) should count as double yardage anyway compared to freestyle
    5 x 100 Free @ 1:45 Go Fast!
    • #1 - 1:01
    • #2 - 1:02
    • #3 - ??? cramped in the arch of my right foot going toward the 75.
    • #4 - stretched out my foot and just watched the clock go around.
    • #5 - :59 and luckily didn't cramp up.
    100 EZ

    3100 Yards

    This week has been a pretty good one. Lots of tough sets, and 25,200 yards so far. Maybe I'll swim tomorrow as well. I've got my final SCM meet in 9 days from now, and feel pretty good about it. Gonna probably drop off on the doubles now next week, but keep the intensity there at least through Thursday.
    1500 Free, 200 IM, 400 IM, 200 Fly, 400 Free
    Gonna probably split request the 400/800 of the 1500, and depending how the 400 split is, I'll probably go for a 200 Free split on the 400 Free at the end. I've hit my 2:08 low/mid 3 times now, and just want to go faster!!

    I've also recently signed up for two USAS meets coming up soon. Over in Cheney, WA I'll be going over for Sunday only to swim the 200 Fly, 200 Back, and 200 Free. Then the 3-4th of Dec. I'll be swimming in the local USAS meet swimming every event under the sun except for the 200 Back and 200 Breast. I should have some good races with a 14 year old on the local club team in the 500 and 1000 Frees at this one!

    Updated November 4th, 2011 at 10:11 PM by jaadams1

    Swim Workouts , Daily Practices