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Swim Workouts

  1. 09.13.12 - Thursday workout

    by , September 13th, 2012 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kyle and Danny. Sad day yesterday. My 8 yr old greyhound had to be put down due to quickly spreading bone cancer in his shoulder. 6 years ago, the greyhound rescue people brought Comet over with 3 other dogs for adoption. The other 3 explored the house anxiously. Comet jumped up on the couch, laid down and fell asleep. He really picked us more than we picked him. He was a very gentle dog. He tolerated 3 toddlers in the house and never did more than an annoyed whine to let us know he'd had enough. He never chased after cats, rabbits or other small animals as we were warned he might do. When he was younger, he would do solo runs around the back yard. After about 5 laps he was ready for a nap. He loved racing at the dog park. Once a pack of dogs started running somewhere, he would be clear out in front after about 4 steps... and then have to slow down because he didn't know where they were actually going. Comet was an awesome dog and will be sorely missed.

    With the dog situation and a cold coming on, I wasn't exactly 100% into swimming today. It took a little time to get things off my mind and focus on swimming. The challenge set today was great for that. This was our last day: 10 x 100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM Order/Free
    2:00 Rest
    10 x 100 IM - 1:25
    100 Easy
    Really stretched out the first one and took it as easy as possible. Came in at 1:20... faster than I thought. Second one had a little more effort - 1:22. Might be a problem. I didn't panic, just kept the pace and was prepared for touch and go for #4. Ended up back at 1:20 again. The whole set seemed to got like that. I'd come in at 1:22 and then back down to 1:20 and back up to 1:22 again. Had plenty left in the tank to finish on 1:15. Set complete! Now off to the next challenge.

    10 x 150 - 2:30 (Stroke/Kick/Stroke)
    * 1-4 IM Order/Br Kick/IM Order
    * 5-7 IM Order/IM Order Kick/Pull
    * 8-10 IM Order/(Bk, Br, Fly) Kick/IM Order

    16 x 25 - :40
    * down IM Order hard
    * back no breath (3 x free, 3 x fly, 2 x br pullouts)

    5 x 200 - 3:00 Convert Free to Stroke
    I converted free to back. Made 2:48 on the last one which I think is a personal best for backstroke. We don't do a lot of backstroke sets so I'm not completely sure. Dave converted to fly. Made me look bad .

    8 x 25 Kick - :40 IM Order, sprint

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  2. Wednesday, Sept. 12, 2012 7:00-9:00pm

    by , September 13th, 2012 at 02:08 AM (Fast Food Makes for Fast Swimming!)
    Wow...tired after tonight's swim with the team.




    We got to the pool today and it was a very light showing for the group. In the fast lane, we had 1 (ME), the second lane had 4 in it, and the 3rd lane was completely MIA. ???
    Part of this may be from the immense fire that is happening in the Wenatchee area, and has blanketed most of the town in thick smoke. All outdoor sporting team events/practices have been cancelled until further notice. Lucky for us, we swim indoors (because this is Washington). Still, I think a lot of parents have their kids staying at home vs. going out and exerting themselves in this stuff. I understand completely.





    This picture was taken by one of the Wenatchee World (local paper) photographers a day or two ago. This is more toward the north end of town, and I live out of the shot to the left side of the photo. Well, the new fire that has begun showing itself is now coming over the hill directly west of my house a few hills back. I'm honestly not too worried, but it's in the back of my mind. My house does have insurance, and I could use an 'upgrade' from my ol' 1922 baby.





    This is the picture of the fire above my house (note this shot was taken by another person from a better vantage point of the fire across town). I can't see the fire from here, but it's out there. If I travel to the nearby city park I can see it clearly in the hills.

    ----------------------------

    Well, on to my swim:

    Warmup
    500 Choice DPS
    did 75 Free/25 Back

    12 x 50 Kick w/ board (except back) IM Order 3x thru @ 1:10

    10 x 100 Pull w/ paddles @ 2:00 (50 sculling out front/50 Pull breathing every 5) took 11 strokes per length

    600 (25 V-sit scull/50 Streamline back kick) also did 5-6 SDKs on each length of kick
    This was tough by the end of it.

    Main Set:

    5 rounds of:
    • 200 IM cruise then :30 rest (went 2:40s)
    • 100 Free build to sprint then 1:00 rest (went 1:02/1:02/1:04/1:04/1:01)

    200 EZ

    Assigned 6 x 200 Kick w/ fins (odds flutter or dolphin/evens all dolphin)
    • #1/#2 @ 3:00
    • #3/#4 @ 2:50
    • #5/#6 @ 2:45
    Well, I began to cramp in the first 100 of the first one, and removed my fins, then continued on doing the rest of them without fins. Didn't make the intervals, but I did get them done.

    300 EZ and out

    ----------------------
    5900 Yards


    Well, I'm tired, and the coach suggested that I take one night off a week, at least for a little while until my body can fully build into these more intense, lengthier workouts. I agree with him, and have decided that tomorrow will be that day.
  3. Wednesday 9/12/12

    Wednesday 9/12

    AM LCM and PM SCY

    AM swim:

    500 swim
    5x100 @ 1:30 pull w/ buoy + paddles
    400 kick w/ board + fins 50 FR/50 FL

    3x200 @ 2:45 pull w/ buoy + paddles + snorkel
    6x100 @ 1:25 opposite fin/opposite paddle switching feet/hands after first 3
    12x50 @ :50 aerobic FR concentrating on catch and pull + even stroke count

    2x
    100 swim w/ strapless paddles
    200 kick w/ fins on back in S-line 50 FR/50 FL

    Total: 3800

    PM swim:

    600 swim (200 FR/100 kick on back)
    400 pull w/ buoy only
    300 (25 R arm/25 L arm/25 swim BK)

    2x (RD1: 75s FR, RD2: 75s BK)
    4x75 @ 1:15 25 R arm/25 L arm/25 swim
    4x100 @ 1:15 swim
    4x75 @ 1:20 kick
    4x100 @ 1:10 swim

    100 EZ

    6x100 @ 1:30 IM aerobic

    4x50 @ 1:00 EZ odd: BK, even: FR

    Total: 5000
    Categories
    Swim Workouts
  4. Wed., Sept. 12

    by , September 12th, 2012 at 06:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :40
    (6 back, 6 belly)
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main Sets:

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

    1 x 100 AFAP IM w/fins, :54 high-55 flat
    300 EZ

    1 x 100 broken AFAP fly w/fins
    -- broken for :15 @ 50 & 75
    -- 47 (23 low + 12 + 12)
    -- too slow, should be 2 seconds faster
    -- I stupidly did the first 50 as a no breather and couldn't recover from the oxygen debt.
    300 EZ

    4 x through:
    -- This set was from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]

    1 x 30, done as 15 fast breast pullout from a dive + 15 whip kick on back @ 1:00
    1 x 50 backstroke kick from a push, no fins @ 1:00
    100 EZ kick w/board @ 2:30
    #1-3 @ 100 pace, # 4 AFAP
    -- went 32 high, 31 high, 31 high, 29 high
    -- 17/16 kicks on the 1-3 and stayed under until the flags on the last one

    100 EZ

    4 x 40 w/bungee cords
    -- swim out to 20 yard mark in 10 seconds, hold and do a strong flutter kick on back in streamline for :30, rest :10, zoom in on bungee doing 10 very fast free strokes
    -- hard, hard, hard

    150 EZ

    Total: 3500


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


    I thought I might feel a little boggey with yesterday's deep tissue cupping, but felt decent.

    Forgot to report on some goggles I tried this summer at my long course meets. I first tried the new Speedo liquid storm goggles at Nationals. (I had needed some new meet goggles.) http://www.speedousa.com/product/ind...32044.12361075. They fit fairly well; I had some small leakage problems at nationals. But tightening and changing the nose piece made them pretty good racing goggles. I also was sent a free pair of Arena cobra racing goggles when I ordered my tech suits. http://www.swimoutlet.com/product_p/25209.htm. I absolutely love these goggles! The best I've ever used. Lil Fort loved them too and used them for several summer league races. I have reclaimed them and hidden them away.

    I'm also very excited that we are having a local SCM meet this year, and in November. I'm not sure I've ever swum in a masters meet in November ... It's at Mason too! https://www.clubassistant.com/club/m...1481&smid=4182. I'm considering knocking a couple 100s off at this meet before my taper meet in December. Probably 100 fly and either 100 breast or 100 IM.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/13/20122

    by , September 12th, 2012 at 05:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 150 2:30 2:15
    3 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four rounds. 100's are free, 50's are choice.

    1 X 200 2:30
    1 X 150 2:30
    Four rounds, swim or pull freestyle. 200's will be short rest and fast, recover on 150's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  6. Wednesday September 12th - AM Birthday Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1150)
    2 x
    * 2 x 150 @ 2:05
    * 2 x 75 @ ?? 25 drill + 25 swim + 25 drill
    * 2 x 50 @ 1:00 back

    50 easy

    Set I (550/ 1700)
    20 x 25 @ :30 kick 1-4 flutter, 5-8 IM order, 9-12 flutter, 13-16 IM order, 17-20 flutter
    50 easy

    Set II (2000/ 3700)
    2 x
    * 1 x 100 @ 1:30 70% (went 1:15, 1:14)
    * 3 x 100 @ 1:25 80% (went 1:12 .. 1:13)
    * 1 x 100 @ 1:15 90% (went 1:10, 1:09)
    * 2 x 25 @ :30 recovery

    * 2 x 75 @ 1:15 strong no-free IM
    * 2 x 25 @ :30 recovery

    * 2 x 50 @ :50 first 12.5 yards AFAP
    * 2 x 50 @ :50 last 12.5 yards AFAP
    * 2 x 25 @ :30 recovery

    Set III (600/ 4300)
    4 x 150 @ 2:05 pull #1 first 50 strong, #2 second 50 strong, #3 third 50 strong, #4 easy

    200 easy

    ** 4500 yards **

    I was surprised to see the Santa Clara pool set up for short course when I walked in this morning - the first time I have seen it this way since May. I guess summer is officially over .

    I only recently moved up to group 1 so this was the first time I have been with them short course and I wasn't sure which lane to swim in. There weren't very many people there for the beginning of warm-up and I didn't see anyone from the lane that I had been swimming in, so I made a guess and jumped in lane 6. It turns out that without knowing this moved me up to the 1:20 interval group, but this was good as I led the lane after warm-up and mostly stayed with the leader of the next lane over for the entire workout. It is funny - the last couple of workouts I have been thinking that I should move over a lane but I don't know most of the other swimmers or how fast they go so I probably wouldn't have moved on purpose for a while longer.

    I always drink water or electrolyte mix throughout workout, but this morning I had several cups of water just after getting up (about a 1.5 hours before practice) and several more just before practice started. My right calf started twitching after the first round through the main set so I used a pull buoy for the second set of 100s and didn't cramp until the last lap of the last 100, and it wasn't bad enough to make me stop or even slow down much. I stretched it out on the recovery 25s and made it through the rest of the set without the pull buoy and without cramps. I don't know if the extra hydration helped or not, but I am going to keep this up to see if it makes a difference.

    Updated September 12th, 2012 at 05:34 PM by eric.carlson

    Categories
    Swim Workouts
  7. 09.12.12 - Wednesday workout

    by , September 12th, 2012 at 10:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, John, and Ray. Long workout again with Dave and I hanging around for a few hundred extra yards. I'm slowly getting used to the 5k workload.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 150 - 2:30 (Stroke/Kick/Pull)
    * 100 Easy

    5 x 100 - 1:45 convert fly to kick
    100 Easy
    5 x 100 - 1:45 convert kick to back
    100 Easy

    10 x 50 - 1:00
    * 1-5 Kick
    * 6, 7 Free
    * 8-10 Pull descend, went :26 on last one
    100 Easy

    10 x 50 - 1:00 (IM Order)

    400 IM Moderate pace (5:57)

    10 x 25 - :40 Down Hard IM Order, Back no breath (2 x free, 2 x fly, 1 x br pullouts)

    100 Cool down

    (5350 Total)

    Updated September 13th, 2012 at 02:28 AM by pmccoy

    Categories
    Swim Workouts
  8. Tuesday, Sept. 11, 2012 7:00-9:00pm

    by , September 12th, 2012 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    Keep it coming!! Tonight's workout was a good one. Lots of kicking, which I'm getting more used to, and a killer main set that I pushed hard to the end.

    I led the lane for most of tonight's workout.

    Warmup:

    500 (25 Back/25 V-Sit Scull/25 Breast (1P, 2K)/25 Free DPS)

    --------


    20 x 50 IM Order @ 1:00
    • Flys :31/32s
    • Backs :38s
    • Breasts :39s
    • Frees :31/32s
    24 x 25 Kick w/ fins
    • Odds @ :45 - "Core Kick" which is dolphin kick on your back with arms extended above your head and out of the water
    • Evens @ 1:00 - SDK underwater no breathers
    Main Set:


    5 Rounds of:
    • 200 Free (Descend by rounds) @ 3:30
    • 50 Free FAST @ 1:00
    • 50 Free FAST @ :50 (on interval go back to the 200)
    Awesome Main Set...this is why I do this to myself! And I can't exactly start off any slower 'cause I've got a 15 year old that's close enough behind to keep me honest (though he didn't descend like I did) My 200s were great! Started off here @ 2:16 on the 1st one, and the coach says "Nice job!!, now you get to descend from there! " Well, I made it:
    2:16/2:15/2:14/2:12/2:09
    My 50 FASTs were approx. :30s

    400 EZ (50 Back 8/3/8 Drill, 50 Breast 1P/2K)

    20 x 50 Kick w/ fins & board @ :50
    Odds Flutter/Evens Dolphin
    **cramped on the first one, massaged it out during the 2nd one, and did the remaining 18 without fins all flutter kick and made 'em. Basically a straight 900 kick fast though.

    6 x 25 All Out Non-Free (did Fly) @ :45
    SDK at least to the middle of the pool is the goal on each and race to the wall

    300 EZ and out

    --------------------------
    5400 Yards

    Killer day...and if anyone wants to give this a go, be my guest. It works best with a few 15 year olds right on your @$$ the whole way though!
  9. Tuesday, Sept. 11

    by , September 11th, 2012 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 75 min

    rehab exercises, 20 min
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    adductors, 100 x 4 x 8
    leg abductors, 120 x 4 x 8
    explosive leg press, 190 x 4-5 x 10
    hammer curls, 10 lb DBs x 3 x 12 (maybe should have even gone lighter)
    wide grip lat pulldowns, 50 x 2 x 25
    rear delt fly, 55 x 2 x 15
    knee tuck mumps, 10
    squat jumps w/45 lb bar, 2 x 8
    altitude drops, 2 x 5
    extreme angle isometric squat, 4:00 with 5 seconds breaks at the minute


    Swim/SCM/Solo @ Gym Pool:

    1500 easy


    Acupuncture & Cupping, 50 min


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


    NYT video on exercise for tennis elbow tendinosis: http://well.blogs.nytimes.com/2012/0...-tennis-elbow/

    Exercises for the biceps and triceps with tennis elbow, including hammer curls, http://www.livestrong.com/article/35...epicondylitis/

    Reaction time in sprinting: http://www.swimmingscience.net/2012/...sprinters.html (article concludes it's more important in running than swimming)

    Aqua Note from Race Club on using a nose clip for backstroke:
    http://www.theraceclub.net/aqua-note...in-backstroke/

    Yoga & swimming:
    http://www.swimmingscience.net/2012/...imming_13.html
  10. Tue Sep 11th, 2012

    by , September 11th, 2012 at 04:55 PM (Ande's Swimming Blog)
    Tue Sep 11th, 2012

    Went to bed late, slept late, didn't hear or get up with my alarm,
    going to bed earlier tonight &
    plan to get up at 5:30 tomorrow
    Planned to lift yesterday but needed to go straight home
    plan to lift today

    Exchanged a few emails with Susan Ingraham about a SCM meet she's hosting Sat Dec 1 & Sun Dec 2 at Palo Alto in San Antonio
    That's the one I'm training for now, though I might slip in another meet the week before Thanksgiving.


    since I arrived late yesterday, I came back for noon practice, my 1st fall double, on the 5 x 200 frees on 2:20 Keith said let's hold 2:10's
    I thought "yeah right."
    but I went 2:10, 2:12, 2:11, 2:10, 2:08
    which was a bit of a surprise

    Our schedule is weird, we're at UT this week then back to Mabel Davis, next week


    Whitney coached
    UT Diving Well, was bit warm
    6:30 - 8:00 dove in 7:15 ish
    swam with Mike V, Keith, & Paul
    beside Ned, Sloan,

    Warm up
    missed it

    Main Set

    dove in the 50 after my lane started
    4 x 100 fr on 1:30 desc

    500 FR 90% effort
    went 5:26 kept it smooth didn't really kill it

    100 easy

    5 x 200 on 3:30 done 100k 100 rev IM desc

    250 easy


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    Not sure of the Name yet but it's
    http://www.timeanddate.com/countdown...+Championships
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/12/20122

    by , September 11th, 2012 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 x 100 swim

    1 X 100 2:00
    1 X 75 1:30
    2 X 50 fast 1:00
    Four rounds choice.
    IM'ers should swim 1 round of each.

    1 X 200 3:00 3:00 3:00
    3 x 100 1:25 1:20 1:15
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy 1:00

    5200Y

    Updated September 12th, 2012 at 05:33 PM by RickMile

    Categories
    Swim Workouts
  12. 09.11.12 - Tuesday workout

    by , September 11th, 2012 at 10:42 AM (Pete's swim blog)
    Swam with Dave, Dave, Keith, Ray and John. Scrimmaged with my U16 soccer team last night. One of my bigger players collided with me. Both of us were going for the ball and neither saw the other one. His shoulder hit square into my chest and I narrowly avoided splitting my lip on his head. My biggest concern was whether or not I had hurt him. Once I realized he was ok, I started thinking I might not be doing so well. Fortunately, I just had the breath knocked out of me and after a couple minutes I shook it off. So, I showed up at practice a little sore this morning and didn't expect to do a whole lot. Turned out to be a pretty good day.

    SCY

    600 Warm up

    4 x 125 - 1:45 (Made 1:30s)
    100 Easy

    500 Free - 7:30 Dave pushed me pretty hard on this one. Made 6:05 which was a good bit faster than I though I was going.
    2 x 300 Free - 4:30 (3:35, 3:31) Again, Dave was pushing me pretty hard and I was surprised to be closing on the 1:10 pace with a drag suit on.
    100 Easy

    3 x 100 Stroke - 1:45 IM Order, backed off the pace and recovered.
    100 Easy

    Did another round of the above but I pulled out the paddles...
    500 Pull - 7:30 (5:35) Apparently, I was good and warmed up at this point and ready to knock out 100s on a 1:07 pace. First time I've been under 6:00 on a 500 in a while.
    2 x 300 Pull - 4:30 (3:25, 3:17)
    100 Easy

    3 x 100 Stroke - 1:45 IM Order

    250 Kick

    16 x 25 - :40 Down Fast IM Order, back free or fly no breath

    400 IM Easy - Cool down

    (5350 Total)
    Categories
    Swim Workouts
  13. Monday, Sept. 10, 2012 7:00-9:00pm

    by , September 11th, 2012 at 02:04 AM (Fast Food Makes for Fast Swimming!)
    Well, the head coach came back from the ASCA clinic with lots to tell the team, and his EXPECTATIONS of the group as well. I know he really wants to see improvement out of the kids compared with the year before, and stressed quite a few things:
    • Attention - respect for others, especially the coach, sets will be explained once, you miss it, you'd better figure out what you're doing. Rest between sets will be down to :30 to a minute MAX. More intensity, more effort expected, etc. I like this. I'm sure the kids are slightly scared, but I'm ready to go.
    • Hydration - all swimmers are dehydrated, even if they don't think so. Everyone needs more water throughout the day. Mandatory to bring a water bottle to workout. Next week --> No waterbottle...no swim for you!
    • Kicking - we will be doing kicking up the wazoo!! Fins, no fins, kicking with shoes on, kicking in all different sorts of ways. Be ready! Oh $#!+8@LL$ !!! is my thought to that, but I will do it.
    • ...and something else, but I can't remember it now since I'm still working on the first one
    Prior to this meeting the coach told me I didn't have to listen to this, and that I could get in and swim, but I told him that I'm part of the team, and want him to treat me as an equal as the other kids on the team, whether that is good or bad news for me. I told him to get after me if I'm screwing around just like he would with any others. He said, OK, Great!
    Well, that took up about the first half hour of the practice, and after that we got started. Kind of a different workout today, but it was still very tough.


    -----------------------------

    Warmup:
    400 (25 Breast/25 Fly) take 8 fast strokes of each, then free to the wall if needed. Some sort of Coach Salo thing that he got from the clinic.

    8 x 100 Sculling @ 2:15 Alt. 25 sculling out front/25 sculling down past hips...head down the whole time on both

    10 x 100 Kick w/ fins & board @ 1:30
    flutter or dolphin - (did flutter and was 1:08-1:12s)
    Funny here...I was going 5th in the lane (:20 after the leader), and the 4th person was gone by :08 seconds after the leader. The coach caught on to this and hammered the kids about watching the clock and maintaining the :05 sendoffs.

    8 x 25 Sculling Jackknife Drill @ 1:00
    I was one of the only ones who could do this. I think P90X came in handy.
    Sculling hands at waist, going backwards, but with body in pike position like divers - legs straight with feet out of the water. This is hell on your forearms, but I did it better than most.

    8 x 100 Free @ 2:00
    25 8/3/8 Drill (8 Kicks/3 Strokes/8 Kicks)
    25 Breathe every 3
    25 8/3/8
    25 Breathe every 5
    was doing these with added dolphining off walls as well.

    8 x 25 @ 1:30 done in pairs of same stroke, 1 EZEZ, 1 Sprint
    Did Fly/Fly, Back/Back, Breast/Breast, Free/Free
    Focused on maximum distance (15M) + speed off walls

    200 IM
    into another
    200 IM
    into
    400 Free cooldown

    ------------------------

    Only 4200 Yards tonight, but pretty intense stuff. I'm beat, but ready for more. I'm excited to work with my new coach, John Pringle. He used to coach on the west side of the mountains in the mid-late 90s/early 2000s, then after a pool closure went back east to somewhere in Boston coaching for a while, and has now returned to the northwest and is really turning around the team in a very positive direction.

    Updated September 11th, 2012 at 02:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Monday 9/10/12

    Monday 9/10

    AM LCM and PM SCY

    AM swim:

    500 swim (200 FR, 100 BK, 200FR)
    300 pull w/ buoy + paddles

    5x100 @ :10 rest 25 FL kick on back hands at side/25 FR kick/50 BK swim
    200 BR

    3x100 @ 1:30 aerobic swim (1:15, 1:14, 1:12)
    8x50 @ 1:00 **
    2x100 @ 1:30 aerobic swim (1:13, 1:11)
    6x50 @ 1:00 **

    100 EZ

    Total: 2800

    ** The 50s were supposed to be BR, but my foot was hurting from 2 soccer games on Sunday, so all 50s were a combination of BR swim, BR pull w/ buoy + strapless paddles, and FR swim w/ strapless paddles.

    PM swim:

    500 swim
    600 pull w/ buoy only 100 BK/100 FR

    10x100 @ 2:00 kick w/ board FR

    900 swim (100 fingertip-drag/zipper drill/200 DPS w/ over-kick)

    12x100 @ 1:15 D1-3

    100 EZ

    Total: 4300
    Categories
    Swim Workouts
  15. Workout 09/10/12:First day back to the Rec

    by , September 10th, 2012 at 10:58 PM (Maple Syrup with a Side of Chlorine)


    Felt great to hop into the pool for this first time since June. The renovations to the pool area look great - they bumped out the western wall along lane one about four feet, revealing new gray tiles o(since they couldn't find leftover beige and orange from the 70's) and a bright whitewashed wall. That means more spectator space! Energy efficient lighting has been added, although just around the perimeter of the pool, so it is a little dark in the center (might be better when sun comes through the new windows on the upper part of the wall). Did I say ?

    So what to do? Since I only swam six times last month, I decided for an easy mile, complete with plenty of breaks throughout.

    3 x 200 swims for w/u
    5 x 100 FR on 1:30
    - 1:03 on the first, then held 1:12's DPS
    5 x 100 BK on 1:30
    - Toned down TG approach: 5 SDK's, max 9 strokes per length
    50 EZ and out
    (Solo/Rec/1650yds/35 min)
    --------------------------

    I might suggest that they move the analog clock since the new lighting casts a glare on the bottom half of the clock. I also chatted with one of the age group coaches about splitting costs on a portable clock for the shallow end, we shall see.

    Plan for the rest of the week? Hope to get up early and join the Tri Train before work Wednesday, then meet with GregJS for an OW adventure on Thursday, something on Friday, then Masters practice on Saturday!

    Updated September 10th, 2012 at 11:47 PM by rxleakem

    Categories
    Swim Workouts
  16. Monday, Sept. 10

    by , September 10th, 2012 at 05:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    -- 5 back, 5 belly
    50 EZ

    Main Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    3 x through:
    1 x 25 dive from side, power kick to 15 + cruise 35 @ 1:30
    1 x 50 @ 100 pace @ 1:30
    1 x 50 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:30

    round 1 = fly w/fins (25, 11 flat)
    round 2 = 50 back w/fins (25) & 25 shooter, no fins (12)
    round 3 = 50 evil w/fins (30) & 25 no fins (16)

    1 x 50 AFAP fly w/fins, 23 high, bad push off
    150 EZ

    4 x 25 fast back w/fins @ 100 pace @ :30 (11 highs)
    100 EZ
    4 x 25 fast breast dolphin, no fins @ 100 pace @ :40 (16 high-17 low)
    100 EZ

    8 x 25 w/parachute & fins @ 1:00
    -- 2 flutter kick w/board, 2 dolphin kick w/board, 2 evil pull, 2 free
    100 EZ

    Total: 2800


    ART, 30 min


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


    Did a slightly modified version of Workout #1 from my HIT forum. [ame="http://forums.usms.org/showthread.php?t=21342"]U.S. Masters Swimming Discussion Forums[/ame]. Didn't have time for the entire workout. With the generous intervals, it takes awhile to do that sucker. I seemed to have good speed. Still tired from the early Sunday wake up though.

    Glad I had an ART appt scheduled. He worked over my shoulders and elbows. He is going to attempt to get me into a PRP study. (One of the participating doctors is my own PRP guy.) My elbows are a good candidate, and I still feel like I need one more PRP treatment on my left shoulder. Fingers crossed.

    I worked on the palms down recovery some more in breast. I like it. I haven't made a stroke change in a long time, but this one I'm endorsing. I also think it puts less torque on the elbow by keeping the hand position constant.
    Categories
    Swim Workouts , ART
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/11/20122

    by , September 10th, 2012 at 05:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    3 X 100 1:40
    2 X 200 3:00
    3 X 100 1:30
    4 X 50 descend 1:00

    1 X 200 kick + 100 swim

    4 X {3 X 50 1:15
    Choice. Swim 2 fast/1 easy

    16 X 25 :30
    Fast. #4-8-12-16 are easy

    9 X 100 1:50
    Alternate: IM-stroke-free

    5 X 250 pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  18. Monday September 10th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1200)
    8 x 150 @ ?? odds free, evens 50 stroke + 50 drill + 50 free

    Set I (700 / 1900)
    10 x 50 @ 1:15 kick, 1-3 25 dolphin + 25 flutter, 4-6 25 back + 25 flutter, 7-9 25 breast + 25 flutter, 10 AFAP choice (went breast)
    2 x 100 @ 1:45 easy

    Set II (1600 / 3500)
    2 x
    * 2 x 50 @ 1:00
    * 1 x 50 @ :50
    * 1 x 50 @ :40
    * 2 x 100 @ 1:45 recovery
    * 4 x 50 @ :45
    * 2 x 100 @ 1:45 recovery

    Set III (1100/ 4600)
    All pulling with buoy and agility paddles
    1 x 400 @ 6:00 strong
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:45 recovery
    1 x 200 @ 3:00 strong
    1 x 100 @ 1:30 strong
    1 x 100 @ 1:45 recovery

    ** 4600 meters **

    I didn't think I would be able to make the 50s on :40 but I surprised myself. My calves were threatening to cramp by half way through the main set so I used a pull buoy for some of it, which kept them from seizing up.

    Pulling at 1:30 interval, especially at the end of workout, is right at my limit so "strong" meant "make the interval". Which I did, if just barely by the end.
    Categories
    Swim Workouts
  19. Mon Sep 10th, 2012

    by , September 10th, 2012 at 12:25 PM (Ande's Swimming Blog)
    Mon Sep 8th, 2012

    slept late, didn't set alarm, planned to wake at 5:30 to leave by 5:45 but woke around 6:08

    Plan to lift today

    Sat Sep 8th, 2012
    swam at Mabel Davis, LCM pool warm
    Whitney coached
    trained with Dakota, Ilse, Dick, Paul,
    arrived a little late. left early
    made 10 x 100 LCM on 1:20

    Today Whitney coached
    UT Diving Well, bit warm
    7:30 - 8:00 dove in 7:00 ish
    swam with Mike & tyler
    beside Todd & Marcio, & Larry, Mary, Davo & Val

    Warm up
    missed it

    Main Set

    missed 10 x 50 on :35 4 strong 1 easy

    dove in on 10 x 100 on 1:20 started out in Larry's Lane then moved over with Mike & Tyler

    4 x 25

    5 x 200 on 2:20
    made it

    4 x 25

    assigned 3 rounds of
    swim with fins & or paddles
    50, 100, 150, 200 on 35 base
    I did not use any equiment
    did round 3 kick on 40

    Might double today


    Next Meet:

    Not sure of the Name yet but it's
    http://www.timeanddate.com/countdown...+Championships
    Categories
    Swim Workouts
  20. 09.10.12 - Monday workout

    by , September 10th, 2012 at 10:55 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, John, Kyle, Leah and someone new (didn't really meet her). Didn't play any soccer this weekend. I miss it but I don't miss the stiffness and soreness on Monday mornings. Felt pretty strong today especially with a full day of rest.

    SCY

    400 Warm up

    8 x 200 IM - 3:00 (#4 was pull)
    100 Easy
    I don't think I've ever done a set with this much IM. Held 2:50s. Took a break on #4 but I didn't really need it. Should have just done them all IM.

    8 x 125 Up/Down Kick - 2:00 (:05) Base stroke was pull. Started 50 Kick/75 pull and finished the set alternating between 100 Kick/25 pull and 125 kick. Kick was mostly br.
    100 Easy

    8 x 75 - 1:15 (Stroke/Kick/Stroke)
    50 Easy

    10 x 50 fly kick

    16 x 25 - :40
    * Down hard stroke IM Order
    * Back no breath (4 free, 4 fly)

    500 Cruise

    50 Cool down

    (5300 Total)

    Updated September 10th, 2012 at 12:51 PM by pmccoy

    Categories
    Swim Workouts