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Swim Workouts

  1. Workout 05/17/12: noon

    by , May 17th, 2012 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 F/200 BK

    8 x 200 on 2:40
    1: Drill
    2-5: FR with paddles
    6-7: FR DPS
    8: BK

    4 x 150 on 2:15
    - 50 DPS
    - 50 Strong
    - 50 IM order

    150 loosen and out
    (Solo/Rec/2750 yds/50 minutes)
    ------------------

    As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.

    Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.

    Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.
    Categories
    Swim Workouts
  2. Thu May 17, 2012

    by , May 17th, 2012 at 11:52 AM (Ande's Swimming Blog)
    Thu May 17, 2012

    Got my hotel for LCM Nats today

    Sat May 12: swam LCM
    Sun May 13: didn't train
    Mon May 14: swam morning practice
    then drove to Lubbock (8 hr drive)
    Tue May 15: didn't swim, helped Tess pack up & move back to Martindale from Texas Tech U, got home close to midnight
    Wed May 16 missed morning practice,
    5:30 alarm went off and I went back to bed
    swam at noon

    Whitney Coached
    scy in diving well
    6:30 - 8:00 dove in at 6:33
    swam with Jim & David
    beside Tyler, Todd, Traci & Larry

    Warm Up (scy)

    3 rounds of
    (75 fr, 25 fl, 75 fr, 25 bk, 75 fr 25 br)

    Main Set (LCM)

    400 fr done 100 strong 300 aerobic
    1:00 rest
    400 fr done 200 strong 200 aerobic
    1:00 rest
    400 fr done 300 strong 100 aerobic
    1:00 rest
    400 strong
    went 4:20

    4 x 75 on 1:15 done 25 strong 50 easy

    300 fr done 100 strong 200 aerobic
    :45 sec rest
    300 fr done 200 strong 100 aerobic
    :45 sec rest
    300 fr done 300 strong
    went 3:11

    4 x 75 k on 1:30 done 25 strong 50 fast

    200 fr done 100 strong 100 aerobic
    :30 sec rest
    200 fr strong

    4 x 75 on 1:30 breaths/25 1, 2, 3

    500 fr went 5:29

    100 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
    Categories
    Swim Workouts
  3. 05.17.12 - Thursday workout

    by , May 17th, 2012 at 09:31 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty good today. Lots of pull in the last couple days. Shoulders are holding up but my arms are pretty sore from all of it.

    SCY

    400 warm up

    4 Times through:
    * 75 Pull - 1:00
    * 75 Kick - 1:20
    * 75 Br/Bk/Fly - 1:15
    1:00 Break

    4 Times through:
    * 75 Pull - :55
    * 75 Kick - 1:20
    * 75 Stroke/No free - 1:15 (I did back)
    1:00 Break

    4 Times through:
    * 75 Pull - :50 (Did :45 - :47)
    * 75 Kick - 1:20
    * 75 Stroke/No free - 1:20 (I did Fly/Bk/Br, 75 Fly on last one)
    100 Easy

    10 x 100 Up/Down Kick - 1:30 (:05)
    Went 0, 25, 50, 75, 100, 75, 50, 25, 50, 75 Kick. Got up to 100 Kick but that left me 3 seconds behind the interval and very tired. Made it back to 75 at the end.

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  4. Wednesday May 16

    AM swim at home with Susan

    Warm-up (1200)
    2 x
    * 200 swim
    * 200 drill - 50 zipper, 50 scull + flutter kick, 50 catchup, 50 swim DPS
    * 4 x 50 @ 1:10 dolphin on back

    Set I (2200 / 3400)
    4 x [ 5 x 100 ]
    * 2 @ 1:40 focus on DPS
    * 2 odd rounds @ 1:30, even rounds @ 1:25
    * 1 @ 1:20
    * 50 easy

    Set II (900 / 4300)
    4 x 75 @ 1:30 breast
    4 x 75 @ 1:20 back
    4 x 75 @ 1:10 IM, no fly


    Wrap-up (200 / 4500)
    200 easy

    ** 4500 **


    My legs were really tired so I decided to use the pull buoy the first couple of sets of 100s, but I ended up using it for the entire set. I felt strong during the set and held 1:13 - 1:16, fairly good times for me.


    ************************************

    PM Weights

    Chin-ups
    Body weight (159 lb.) - 10 lb., 10 sets of 3

    The last two sets were tough, I don't think I will be able to drop the last plate and do them unassisted for a while yet.

    Box jumps
    6 sets of 10

    Updated May 20th, 2012 at 12:09 PM by eric.carlson (Correct the date)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. Wednesday, May 16, 2012 5:00am & 5:00pm

    by , May 16th, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Yeah, I swam twice, but it wasn't much of a swim during either one.

    A.M. splasharound:

    200 Free
    200 Free Pull
    200 IM Drill
    200 Blah (lots of dolphin diving, whale jumping, sitting on the bottom for long periods)

    ----------------------
    800 Yards w/ lots of talking to others.

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

    P.M. Swim, since I'm at the Y anyway for my daughter's lessons, and I used this to "stretch out" my muscles from my strenuous work at work. It's not fun tapering when you have a physical job for your career. You think you're doing everything right in the pool, and then your work screws you all up. Oh well, when the first event starts on Saturday A.M. this weekend, I'll be ready!

    Got this one straight from KNelson:

    Warmup/Main all in one



    22 x 75 Free
    • 1-12 @ 1:10 (held :53-:55s)
    • 13-16 @ 1:05 (held :55s)
    • 17-21 @ 1:00 (brought back down to :53s)
    • 22 @ 1:00 FLY (did a good solid effort going a :48)
    150 EZ and out

    ------------------------
    1800 Yards (2600 Yards for the day)

    This swim left me feeling good, and I figure I'll swim about 1500 tomorrow, then Friday morning will shave and travel up to Kelowna to meet the rest of my group (they're heading up Thursday. Hopefully I'll be able to see the two guys we have swimming the 1500, they're in the first couple heats, but I should make it. I'm sure I'll see KNelson's Canadian beat down in the final heat! He's got a race on his hands for sure though!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/12

    by , May 16th, 2012 at 02:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    4 X 50 kick-25 fast/25 moderate- 1:15
    1 X 100 swim

    3 X 50 fast 1:20
    1 x 50 easy 1:40
    Three rounds, all choice.

    1 X 400 7:00
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 1:45
    1 x 100 1:40
    1 X 200 3:20
    1 X 300 5:00
    1 X 400 fast

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  7. Workout 05/16/12: noon

    by , May 16th, 2012 at 02:35 PM (Maple Syrup with a Side of Chlorine)
    Today's main set was swiped from the weekly Kiefer swim workouts. The have some good sets there ...

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :55 (little more on the BR)

    Main Set:
    3 x 150 (#1 IM - drop a stroke, #2 Stroke, #3 FR pull*) - :05 rest
    2 x 50 Fly - build each one - :10 rest
    3 x 100 (#1 IM, #2 Stroke, #3 FR pull) - :05 rest
    2 x 50 Back - build each one - :10 rest
    3 x 75 (#1 IM - drop a stroke, #2 Stroke, #3 100 FR pull**) - :05 rest
    2 x 50 Breast - build each one - :10 rest
    3 x 50 (#1 IM - half length each stroke, #2 Stroke, #3 FR Pull) - :05 rest
    2 x 50 FAST on :45***
    (* pulled with buoy)
    (** made the last 75 a 100)
    (*** added this for some fun)

    50 EZ
    1 x Noah's Ark pull with buoy (6:16)
    50 EZ

    6 x 75 FR on 1:00
    - 1-2: DPS
    - 3-4: Middle 25 FAST
    - 5-6: Last 50 FAST

    10 minute w/d: 200yds and lots of with lane mate
    (Solo/Rec/3600 yds/75 min)
    ----------------------

    Jazz was right - I was sore yesterday and today from the chin up fiesta on Monday. My shoulders are fine, but my arms and lats are sore, and my abs are aching after the long swim. Like Donna, it took my a while to feel ok in the water today, but once I was warmed up I didn't notice it too much.

    I get an specials email from Kiefer weekly that has a link to their workouts as well, and last week's was tailored to endurance and had a really sweet stroke theme. I dropped FR on the IM's, and swam all Backstroke for strokes. The Ark felt great, and the the 75's were strong aerobic. I have been working on my BR more (especially after watching that video, Greg - thanks again), and will keep at it.

    I finished the tests for the masters coaching certification (1+2), and will send that out tomorrow. Now I am changing the water in the hot tub, and going to head back to the Rec tonight for some squats and *maybe* a quick swim. We are excepecting a strong storm this afternoon, perhaps inch-sized hail and strong winds. Keep your eyes on the sky, folks.

    Updated May 16th, 2012 at 06:34 PM by rxleakem

    Categories
    Swim Workouts
  8. Wednesday, May 16 2012

    by , May 16th, 2012 at 01:31 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center. Steady rain thoughout the practice, water was clear with temp of 79.

    *WarmUup*
    1x1200 FR as 8(150 desc by 50s 1-3)

    *Set 1*
    10x50 FR on :50 at steady pace
    did 38 ave

    *Set 2*
    5x100 FR on 1:45 at steady pace
    did 1:17 ave

    200 EZ Swim

    *Set 3*
    3(3x200) FR on 3:30 with 1 min rest: controlled desc 1-3 within each round
    target times: 1)2:50, 2)2:40, 3)2:30 ...results:

    1. 2:51, 2:42, 2:31
    2. 2:52, 2:39, 2:29
    3. 2:53, 2:40, 2:28


    200 EZ Swim

    *Set 4*
    4x500 FR with 1:00 rest: swim with paddles

    • 500s 1&3 - 100s 1-3-5 cruise, 100s 2-4 fast
    • 500s 2&4 - 100s 1-3-5 fast, 100s 2-4 cruise


    Warm Down
    100

    Comment:
    My arms and shoulders were sore from dryland training and yersterday's IM sets. By the time I got to the set of 200s I just wanted to survive doing 2:30 pace. I am near the end of the first 30 days of my 90 day base-building training cycle, and swimming at 2:30 or below really wipes me out. Doing individual 100s from 1:15 - 1:10 are doable, but I have ways to go to hold that pace through 200s to 400s at this time.

    Updated May 16th, 2012 at 01:32 PM by fdtotten (corrections)

    Categories
    Swim Workouts
  9. 05.16.12 - Wednesday workout

    by , May 16th, 2012 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave. Main set was pretty long today and eventually wore me out. Couldn't make the interval on the list but I did better than I have in the past.

    SCY

    400 Warm up

    5 x 100 - 1:30 (2xFree/3xIM - I did them all IM)
    16 x 50 - :30 IM Order 1/2 under water
    Break

    5 Times through:
    * 4 x 50 IM Order - :50
    * 2 x 200 Pull - 2:30
    * Odd iterations, 50s are 1/2 underwater. We took that to mean first half of the first 25 is underwater.
    * Even iterations, Kick. I did 25 Kick (IM Order)/25 Free
    50 Easy
    Dave doesn't use paddles so we dropped the 200 interval back to 2:30 instead of 2:20. I made 2:20 on all of them but I'd have been in trouble without that 10+ seconds of rest. Made 2:15 to 2:17 on the first 6 200s. After that, I dropped back to 2:18 to 2:20.

    4 x 100 Kick - 1:45 descend
    2:00 Rest
    100 Timed Kick (BR-1:26.5)

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  10. Tuesday 5/15/12

    Tuesday 5/15

    PM only LCM + Crossfit

    Straight from the HVT board:

    400 swim (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 2:05 kick w/ board 50 FL/50FR D1-4
    4x50 @ 1:00 FR D1-4

    3x100 @ 1:40 pull w/ buoy + paddles
    800 @ 12:00 N.S. 5:20/5:00 (10:20)
    3x100 @ 1:40 opposite fin/opposite paddle
    600 @ 9:00 N.S. 4:00/3:45 (7:45)
    3x100 @ 1:40 pull w/ buoy only
    400 @ 6:00 N.S. 2:34/2:25 (4:59)
    3x100 @ 1:40 opposite fin/opposite paddle (reverse of above)
    200 @ 3:00 N.S. 1:14/1:10 (2:24)
    3x100 @ 1:40 pull w/ buoy + paddles

    8x50 @ 1:15 w/ fins, underwater V.S.:
    #1 - 25 underwater/25 EZ
    #2 - 25 EZ/25 underwater
    #3 - 50 EZ
    #4 - 50 underwater (0 breath)

    100 EZ

    Total: 5000

    Crossfit:

    2:00 stations of the following:
    -row (on the erging machine)
    -balance pad (left leg)
    -balance pad (right leg)
    -battle ropes
    followed by:

    20-15-10 (20 reps of all exercises, followed by 15 reps, followed by 10 reps)
    squat jumps
    ground to overhead w/ 45 lbs plate
    pull-ups
    Categories
    Swim Workouts
  11. Tuesday, May 15 2012

    by , May 15th, 2012 at 07:39 PM (I swim, therefore I am)
    *WarmUup*
    400 REV IM

    *Set 1*
    1x1000 FR/BR as 3(200FR,100BR) + 100BR: steady pace
    3x100 on :40 rest as 50BR, 50FR: build by 50

    *Set 2*
    1x1200 Fly/BK as 6x200 (100Fly, 100BK): build each 100
    3x100 on :40 rest as 50Fly, 50BK: build by 50

    *Set 3*
    4x400 on 2:00 rest (build all 50 swims)
    1. Fly: 4(25K, 25DR, 50S)
    2. BK: 4(50DR, 50S)
    3. BR: 4(50K, 50S) with snorkel
    4. IM: 400S

    100 EZ FR

    *Set 4*
    1x2100 FR Ladder Swim
    1. 3(50/50, 50/100, 50/150, 50/200)
    2. as EZ/Strong; 50-200, 200-50, 50-200


    Warm Down
    100

    Comment:
    • Butterfly at aerobic pace feels steady and smooth, but I no illusions, race pace fitness for swimming competitive 100 & 200 races will take some grit and patience to build.
    • Backstroke works good for me when I get my shoulders close to my ears on entry and hug hips on finish.
    • Breastroke pull-kick timing feels like stop and go, so need to get coach to check it out.
    • Freestyle continues to progress, with stronger consistant EVF and more integrated linear breathing alignment with shoulder roll. But still getting some toe/arch cramps at the end of longer swims.
    Categories
    Swim Workouts
  12. Tuesday, May 15, 2012 5:15am

    by , May 15th, 2012 at 07:08 PM (Fast Food Makes for Fast Swimming!)
    Cutting back a little...as per coach PWB's instructions.

    Warmup

    200 Free
    200 Free Pull

    Lanemate decided the next set, I modified the back half a little bit

    12 x 100 @ 1:40 (Odds Choice of Stroke, Evens Free)
    Did:
    • Fly cruise (1:10)
    • Free cruise (1:11)
    • Back flounder (1:17)
    • Free cruise (1:09)
    • Breast driving the hands forward (1:19)
    • Free semi cruise (1:07)
    • 50 Fly
    • Free pick it up (1:04)
    • 50 Back
    • Free faster (1:02)
    • 50 Breast
    • Free faster than before (1:00)
    150 EZ

    500 Free Pull cruising (went 5:47)

    100 EZ and off to work**

    ------------------------
    2200 Yards


    **Special Note: Work is actually harder on my body and muscles than my swimming workouts are, so for tapering, I need someone to give a call to my boss!!
  13. Tuesday, May 15

    by , May 15th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    5 x 50 caterpillar fly drill @ 1:10

    12 x 25 shooters w/MF @ :35-40
    -- 6 back, 6 belly

    Speed Sets:

    1 x 50 AFAP double shooter w/MF
    -- 19
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    3 breast: 13 high, 13 low, 13 low
    3 back: 11 flat, 10 high, 10 high
    2 free: 10 highs

    no break

    8 x (25 AFAP shooter w/MF + :10 break + 25 EZ) @ 2:00
    -- high 8s & 9 flats

    200 EZ

    1 x 50 AFAP fly
    -- 23 mid
    -- cramped

    200 EZ

    Total: 2950


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


    Had another fantastic weekend in New England. After a lackluster dual meet season, Fort Son's frosh light boat (see pics below) made the grand final at the Eastern Sprints. Definitely peaked at the right time, beating some teams that previously had beaten them. All the races were thrilling to watch with Harvard taking the overall title. But all this travel is exhausting, and I never sleep well when I travel. I may skip the Stotesbury Regatta in Philly next weekend and instead go to Nationals the following weekend (Teen Fort's boat qualified this weekend). I need a travel break! And I have Lil Fort's sports events to attend anyway.

    I arrived home too late yesterday to hit the pool, which resulted in 3 days off. No big deal, I guess, but I've only gotten in 8 swims since Greensboro. I felt a bit odd/awkward doing a sprint workout today, but was determined to get back on track. I'm still lacking any enthusiasm for long course. I'm either going to attend the Spire long course meet on June 30-July 1 (fantastic new pool), http://www.lelmsc.org/, or Omaha. That leaves me only 4 weeks to train before tapering. I really won't be able to get in any long course conditioning as my team's weekday practices conflict with Lil Fort's track practices and that and school aren't over until mid June. So I'm just going to focus on speed, speed, speed and the four long course 50s. I'm waiting for the entry form to come out for the Spire meet before deciding. Assuming it comes out shortly ...

    Updated May 15th, 2012 at 04:11 PM by The Fortress

    Categories
    Swim Workouts
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  14. 05.15.12 - Tuesday workout

    by , May 15th, 2012 at 12:31 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Felt beat up from soccer practice last night. My back was a wreck and I was kicked pretty hard on one of my toes. After the workout, I felt great. Amazing how a good workout just puts my back in place again.

    SCY

    400 Warm up

    4 x 50 - :50 3 x Free, 1 x Kick
    4 x 50 - :50 1 x Stroke, 2 x Free, 1 x Kick
    4 x 50 - :50 2 x Stroke, 1 x Free, 1 x Kick
    4 x 50 - :50 3 x Stroke, 1 x Kick
    Break

    4 Times through:
    * Pick any 4 from (Br, Fl, IM, Fr x 2) for each 100
    * 100 - 1:30 BR
    * 100 - 1:25 IM
    * 100 - 1:20 Fr
    * 100 - 1:15 Fr
    100 Easy
    This set always got the better of me until today. I cheated a little and led the third iteration off with backstroke. Kept up with the intervals though.

    7 Times through:
    * 75 Pull Hard - :50
    * 25 Pull Easy - :40
    * 75 Kick Hard - 1:05
    * 25 Kick Easy - :45
    Kept the hard pulls in the :45 to :48 range. Once I got going, I held Br kick on 1:03 to 1:05. Dave was trying to do 100s on 1:00 and then rest for :30. I gave that a go on #7 and made it.

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  15. 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)
    SCY
    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

    LCM

    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
    Categories
    Swim Workouts
  16. 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:

    http://cmsc2012.ca/PsychSheets/CMSC2...eets_May14.pdf

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

    Categories
    Swim Workouts , Daily Practices
  17. 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.
    Categories
    Swim Workouts , Timed swims
  18. 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.

    *WarmUup*
    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

    Comment:
    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.
    Categories
    Swim Workouts
  19. 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+.
  20. 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
    Categories
    Swim Workouts