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Swim Workouts

  1. Monday, April 8, 2013

    by , April 8th, 2013 at 07:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Overcast and raining, humidity at 84%

    Warm Up
    Dryland band stretches 10 min
    500 EZ FR DPS
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:18s
    4x50 on 1:00 FR desc 1-4, *36-36-35-34

    *Set 1*
    4x400 FR on 6:00
    *5:30, 5:24, 5:21, 5:19, 1:00 rest, right into...

    4x400 FR on 6:00 w/agility paddles-tube-buoy
    *5:28, 5:25, 5:23, 5:21, 1:00 rest, right into...

    4x400 FR on 6:00 w/snorkel-agility paddles-fins
    *5:08, 5:02, 4:56, 4:50
    ---200 BK
    ---200 FR Drills

    *Set 2*
    10x50 FR on 1:30
    *33-32-32-31-32-32-31-32-31-30

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.
    Categories
    Swim Workouts
  2. Sun & Mon, April 7-8

    by , April 8th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Sunday Drylands:

    Rc/Scap ex 15 min
    tried Star Trac ab machine, fail, couldn't get it into a good position
    straight leg hip flexion, 30 x 3 x 8 each leg
    low row, 90 x 4 x 8
    adductors, 100 x 3 x 8
    abductors, 120 x 3 x 8
    tricep press, 70 x 3 x 8
    flutter kicks on bosu, 2 x 100
    seated twists w/30 lb DB, 3 x 25
    twists on cable machine w/yoga ball, 40 x 2 x 15 each side
    med ball slams in squash court, 10 x 50 various
    foam rolling/streching, 15 min
    skipped plyos bc of knee


    Monday Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull @ 1:10
    evens = free, EVF emphasis @ 1:00
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    100 EZ

    8 x 25 kick w/fins @ :45
    odds = AFAP (11s)
    evens = EZ
    100 EZ

    Did workout #1A from the HIT forum. http://forums.usms.org/showthread.ph...501#post285501. Had planned on workout #1, but just wasn't up for it today.

    w/fins:
    1 x 50 @ 100 pace @ 1:00 (fly, 25 high)
    2 x 50 EZ @ 1:00

    2 x 50 @ 100 pace @ 1:30 (back, 26)
    4 x 50 EZ @ 1:00

    3 x 50 @ 100 pace @ 2:00 (breast, 29)
    6 x 50 EZ

    4 x 50 @ 100 pace @ 2:30 (free w/agility paddles, 25)
    8 x 50 EZ

    Total: 3100


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    Whew, I was tired today. I had a busy weekend with long drives back and forth to Pittsburgh, work on renovations, poor sleep, etc. Didn't feel up to much today, though doing 100 pace work is important too. The really super fabulous news is that our VA house, aka The Compound where Jimby squats, is under contract. We had almost a full price offer right after our very well attended open house on Sunday. Relief! We love our house, but as a Victorian painted lady it sort of sticks out amidst all the center hall colonials that abound. They will inherit our summer league pool/racquet membership after we move, and our team will be glad that they are a family of swimmers.
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/2013

    by , April 8th, 2013 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #14
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 300
    Choice, fins optional

    10 X 50 1:20 choice
    #3-6-9 are fast #10 is easy

    6 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    1 X 75 easy
    1 X 50 blocks
    1 X 100 easy

    $$$$$RELAY STARTS$$$$$$$

    WARM DOWN: 4 X 50 easy

    2100+-
    Categories
    Swim Workouts
  4. 04.08.13 - Monday workout

    by , April 8th, 2013 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My knees are shot from soccer yesterday. It didn't feel so bad playing but I was in bad shape this morning. Other than push-offs and any type of kicking, I was fine. After a couple thousand yard, it became more manageable.

    SCY

    700 Warm up

    16 x 50 - :50
    * 3 free + 1 kick
    * 1 Stroke/2 Free + 1 kick
    * 2 Stroke/1 Free + 1 kick
    * 3 Stroke + 1 kick
    Break

    4 Rounds of:
    * 4 x 100 on 1:30, 1:25, 1:20, 1:15 (Pick 4 from Fly, Breast, IM, Free, Free)
    * 1:00 Rest
    We added the 1:00 Rest. It was tough cycling back into 100 stroke after 100 free on 1:15. I might have made 2 or 3 but 4 was going to be pretty tough without the extra rest. I did mine Fly (1:18-1:20), IM (1:22-1:23), Free (1:12-1:15), Free (1:10-1:12). Knees hurt too much to do breaststroke.
    100 Easy

    7 Rounds of:
    * 75 Hard Pull - :50 (Made :47-:48)
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05 (Made 1:04-1:07)
    * 25 Easy Kick - :45

    16 x 25
    * 1-8 odds hard IM order, evens easy free - :30
    * 9-12 No breath - :40
    * 13-16 Easy (cool down) - :30

    (5000 Total)
    Categories
    Swim Workouts
  5. After a weekend off doing other things not a bad Monday

    by , April 8th, 2013 at 07:43 AM (Mixing it up this year)
    Today was an IM kind of day, just needed to do something a little different today. One of these days I might just do a 1000 IM, just to do it.

    Muscles hurting on my left tricept toward the elbow, but still not enough to cause me to stop.

    500 free
    500 free kick w/zoomers

    500 free w/strapless paddles, bouy & snorkle went 7:13
    400 IM went 6:46
    300 breast kick
    200 back w/strapless paddles just seeing if I could keep them on
    100 fly drill
    400 IM went 6:39

    400 free EZ
    200 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  6. Saturday/Sunday - Inland NW LMSC Champs Results

    by , April 7th, 2013 at 09:14 PM (Fast Food Makes for Fast Swimming!)
    Saturday

    I was feeling a bit sluggish prior to warm-ups, and even stretching out a bit in the pool didn’t seem to help. I guess 12 days out of the water, then getting sick (food poisoning) and trying to swim this week anyway wasn’t helping me out too much. Oh well, race time anyway…

    200 Back
    2:17.82
    – season best time by 3 seconds
    32.46 / 34.71 / 35.82 / 34.83
    This actually felt pretty okay, I was trying to extend my wall underwater work a bit more than normal, even though after the 100 I reverted back to my streamline glides for distance off the walls. Managed to hold off a 40yr-something backstroker for the win.

    100 Breast – complete blah!
    1:10.72
    33.00 / 37.72
    I just couldn’t get into my stroke. I could feel that I wasn’t grabbing water, and my pushoffs and pulldowns just didn’t have the normal “umph” that I normally have. It didn’t help that 55 year old Mike did a 1:05 with minimal effort next to me. He can glide almost 8-10 yards off one stroke cycle!

    200 IM
    2:14.53
    – 3 seconds slow
    27.98 / 36.52 / 40.25 / 29.78
    My fly felt right up until I started my first stroke. By the end of the backstroke it became a good 3 man race – myself, Wes (40-something backstroke guy), and Mike (55 yr, breaststoker) Mike caught up quickly, but I managed to stay with him on the breast, Wes was a bodylength behind, but within striking distance. I was beat to the wall by ˝ bodylength, but made up my mind that I wasn’t going to lose the race. Powered home strong to have a good finish.

    No relays today for me. We only have 7 people from my workout group here, and they were going after some 55+ relay records in the LMSC.

    I got to see something in person for the first time today at the pool…we have a blind swimmer at the meet this weekend, and she has a person at end of the pool with poles to tap her on the back just prior to reaching the wall. She does all four of the strokes too, and swims straighter than any person with two working eyes. Pretty darn good.

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

    Sunday

    Started off with a good long warmup at the beginning, prior to the 1650s, even though I wasn’t doing the 1650 this time.

    500 Free
    10 x 50 @ ~:15 rest SDK on back/Str. Flutter Kick on back by 25s
    4 x 50 Fly Drill 3/3/2/2/1/1/Full Stroke to end
    200 Free EZ
    (1400/1400)

    Got in for another quick warmup prior to the “main part” of the meet. Did another 400 or so.

    200 Fly
    2:11.15

    27.98 / 32.79 / 34.59 / 35.77
    This felt rather good. I just didn’t have my get-out speed at the beginning, and just tried to maintain my 2-up/1-down breathing pattern. Out in about 1:00.8. Nothing hurt until length #7, and then it was just tough it out to the end. I was only 3.5 seconds off my time from 2 months ago in Kirkland, so this was pretty decent.

    50 Back leadoff of the 200 Medley Relay
    29.63 – pretty sure this is a best time for me.
    I took 11 SDK’s off both the start and the turn. My coach told me I really nailed the competition on the 2nd 25 with the underwater work.

    200 Breast – 2:41.xx
    35.65 / 41.72 / 42.59 / 41.31
    I just completed this one. It was cool to see Mike go a 2:23 in front of me at age 55!

    500 Free – 5:19.61
    29.05 / 32.25 (1:01.30)
    32.77 / 32.57 (1:05.34)
    32.57 / 32.37 (1:04.94)
    32.25 / 32.54 (1:04.79)
    31.95 / 31.29 (1:03.24)
    Good way to end the meet. Even split it and had fun.


    Now it's time to get my butt back in shape. I've got about 5 weeks till Indy, but 2 weeks until I do one day of a Triple Pentathlon meet (USAS). Of course, the distance version I'm signed up for. Swimming these times at or close to my season best times with the 2 weeks off from training makes me feel good about what's to come at Indy.

    Updated April 7th, 2013 at 09:23 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  7. 04.06.13 - Saturday workout

    by , April 6th, 2013 at 09:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Brandon @ Huntsville Nat. Long course setup this morning. I'd just about forgotten how long it was. Rushed out of practice to coach soccer. I'm coaching 3 teams which pretty much wrecks my Saturdays but I love doing it. Perfect day for soccer. Not too hot. Kids had a great time.

    LCM

    400 warm up
    4 x 50 Kick w/ fins
    4 x 100 free - 1:30

    Intervals from here out were last in, first out. Usually :10-:15 rest interval.

    4 x 150 (Stroke/free/stroke, IM Order)

    4 x [200 pull + 50 kick (no fins)]

    4 x [200 reverse IM + 100 pull]

    3 x 50 Fly
    200 free
    3 x 50 Back
    150 free
    3 x 50 Breast
    100 free
    4 x 50 free

    200 Cool down

    (5100m total)
    Categories
    Swim Workouts
  8. Saturday 4/6/13

    Saturday 4/6

    AM only SCY

    400 swim
    300 pull w/ buoy + strapless paddles
    200 I.M. drill

    2x
    4x150 @ 1:45
    RD1: 2 WHITE/2 RED
    RD2: 2 WHITE/2 BLUE
    4x50 @ 1:00 V.S. kick FR w/ board

    9x50 @ :50 D1-3, 4-6, 7-9 to FAST

    50 EZ

    3x
    4x50 @ 1:00 FAST kick w/ board (I did FR/BR/BR by round)
    300 @ 4:00 smooth pull w/ buoy only
    Xx100 @ 1:20 BEST AVG
    RD1: X=3
    RD2: X=5
    RD3: X=7

    200 EZ

    Total: 6200
    Categories
    Swim Workouts
  9. Friday 4/5/13

    Friday 4/5

    PM only SCY

    500 swim
    400 pull w/ buoy + strapless paddles
    300 FR side kick

    12x50 @ 1:00
    1 - 3/3/3 drill
    1 - build to FAST
    1 - FAST FR kick w/ board

    12x100 @ 1:25
    odd: smooth FR
    even: FAST I.M.

    8x25 @ :35
    1 - head-up FR
    1 - under H2O FL kick
    1 - FL kick (SEAL)
    1 - FL swim FAST

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  10. Week 26 - Saturday AM(training camp day 6)

    by , April 6th, 2013 at 11:56 AM (After a long rest)
    After yesterday's fatigue I did a weight session and a very short swim while my daughter swam her first 2hr workout. She did great and her stroke looks really good. Yesterday she said she prefers long course to short course because there are less turns! Any way today's workout was the same weights as yesterday but with one extra circuit.

    Weights
    4 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    10 mins on vasa swim bench

    Swim
    400 easy
    75 DPS 25 fast
    75 DPS 25 fast
    75 DPS 25 fast
    300 easy
    total 1000

    I may head to the pool later for a real workout later.

    Updated April 6th, 2013 at 12:04 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Friday, April 5, 2013 5:00-6:15pm @ the Y

    by , April 5th, 2013 at 10:45 PM (Fast Food Makes for Fast Swimming!)
    Lap swim session again at the Y. It'll be nice next week when the swim practices get started again. I'm feeling good in the pool again now though. The first part of the week I was halfway sick and trying to do too much too fast after my vacation. I took yesterday off altogether and then went in for a little swim with some effort tonight.

    Warmup:

    200 Free
    200 Back
    200 Kick w/ board
    200 Back
    200 Free
    (1000/1000)

    Swedish 1:01 50s SDK w/ long fins
    Started on the :01, with the goal to beat the upcoming :60/00 on the pace clock on each one. It's easy at first, but when you get closer to leaving on the :30, it's pretty tough.
    Did 30 x 50 SDK w/ long fins. Made them all on the "goal" of beating the second hand on the pace clock to the :60
    It did get a little tough near the end, but with the 1:01 interval, there was plenty of recovery time
    (1500/2500)

    100 EZ swim
    (100/2600)

    10 x 100 Free Pull
    1 @ 1:30
    2 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10
    1 @ 1:05
    made them all, started @ 1:10, held 1:08s in the middle, then 1:07, and finally 1:04.
    (1000/3600)

    10 x 50 Kick w/ board
    4 @ 1:00
    3 @ :55
    2 @ :50
    1 @ :45 missed it
    (500/4100)

    100 EZ

    ----------------------
    4200 Yards


    Going to Idaho tomorrow for the meet. 2 day LMSC Champs. We'll see how I do. I'm feeling pretty good in the pool tonight, and after the gun goes off it'll be time to race no matter what. Here goes nothing...
  12. Friday, April 5, 2013

    by , April 5th, 2013 at 04:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp , Water temp 79
    Overcast and raining, humidity at 94%

    Warm Up
    Dryland band stretches 10 min
    200 EZ FR DPS
    4x50 on 1:00 FR-CU *41s
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:19s
    4x50 on 1:00 FR desc 1-4, *37-36-35-34

    *Set 1*
    1000 FR on 16:00, broken as 200~3:00/4x50~:50/200~2:50/4x40~:45/200
    *2:45, 39-38-38-38, 2:43, 38-38-38-38, 2:42, right into...

    2(500 FR on 7:30, 3x100 FR on 2:00, 4x50 on 1:00) w/buoy-tube-agility paddles
    *6:48, 1:21, 1:20, 1:19, 38-38-37-37
    *6:43, 1:20, 1:19, 1:19, 37-37-37-36
    ---200 BK
    ---200 FR Kick w/snorkel-fins

    *Set 2*
    5x200 FR on 4:00 w/fins, negative split 100 on 1:15, + 1 second 2nd flip turn
    1)1:11-1:09/2:21
    2)1:10-1:09/2:20
    3)1:09-1:09/2:19
    4)1:10-1:07/2:18
    5)1:08-1:07/2:16

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Due to early morning heavy rain, thunder and lightning I arrived later than usual to the FGCU Aquatic Center. I was unmotivated swimming solo in the ongoing rain as the only swimmer in the pool.

    While not sore, but yet feeling not so energetic in the water I labored my way through Set 1 in the broken 1000 then found more feel for the water during the pull set. Decided to do the 200s with the fins and at least enjoy going faster.

    The lifeguards wearing parkas, hoodies, jackets, etc., rotated shifts watching me from the guard chair under the umbrella as the rain just kept coming down. Then as I was finished, and pulled myself out holding the starting block onto the pool deck, and the guard was getting off the chair, several more swimmers appeared on deck to get in!
    Categories
    Swim Workouts
  13. Week 26 - Friday PM(training camp day 5)

    by , April 5th, 2013 at 04:28 PM (After a long rest)
    I arrived at the pool this afternoon with the pool setup for LCM which in itself is just fine, however i believe this was the straw that finally broke me. This afternoon was miserable! Utter hell in the water. Luckily no injuries or anything long lasting, just dead tired the whole way. I started with weights and the vasa bench and then did a long workout with descending 300s which i never really got into despite my best efforts.

    Weights
    4 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    10 mins on vasa swim bench

    Swimming

    Warmup

    1000 swim with snorkel
    12x50 on 1min drill swim by 25

    Main set
    3x300 on 3.40 descend 1-3
    4x100 kick on 2 min
    3x300 on 3.30 descend 1-3
    4x100 over kick on 1.30
    3x300 on 3.20 descend 1-3
    4x100 AFAP on 2min

    Warmdown
    400 IM

    Total 5900m
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/2013

    by , April 5th, 2013 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper Workout #13
    SCY

    WARM UP:
    2 x 250 4:00
    2 X 100 1:40

    1 X 400
    Rest :20 @ 200
    Choice, fins optional

    4 x 50 kick 1:15
    1 X 100 swim

    4 X 75 1:20 choice
    50 perfect stroke/25 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    @@@@@@OPTION@@@@@@

    Sprint/Middle distance swimmers:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace

    OR

    Distance swimmers:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy

    2550/2750Y
    Categories
    Swim Workouts
  15. Friday, April 5

    by , April 5th, 2013 at 02:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ SpringHill:

    Warm up:

    550 various
    5 x (25 scull + 25 free) w/agility paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :35
    50 EZ
    5 x (25 fly w/agility paddles + 25 EZ) @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise (free flip SDKs -- rotate back to right side to belly)
    100 EZ

    5 x 30 max rest
    -- dive off side w/chute & fins and SDK to 15 m, cruise back
    -- this is very hard (if you use a big chute), but so great for starts
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    3 = back from blocks at the top (13s)
    1 = free dive off side (12)
    3 = free w/fins from a push (10s)
    2 = breast w/fins from a push (13 flats)
    50 EZ

    5 x 20 in & outs, fast free flip
    50 EZ

    8 x 25 w/chute @ 1:00
    -- 2 breast pull, 2 back, 2 torque drill, 2 scull
    50 EZ

    Total: 3250


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    Whew, kinda tired from 6 days in a row of swimming. I opted to work on sprinty things -- starts, turns, fast 25s today. Taking tomorrow off. I deserve it if I must say so myself. :-) My house is excruciating clean. You would never know children live here. Off to Pittsburgh shortly!
    Categories
    Swim Workouts
  16. 04.05.13 - Friday workout

    by , April 5th, 2013 at 09:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny.

    SCY

    600 warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30 (Fly - 1:22, Bk - 1:29)
    1:00 Rest
    4 Rounds of:
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breath - ok... I was taking 2 breaths on this)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breath - took 2 on these as well)
    * 75 Pull - 1:00
    100 Easy
    This was pretty tough. Pulls were :52-:55 and IMs were all about 2:50. Felt like I was on the edge of oxygen debt most of the time.

    200 Fly Kick / 1:00 Rest
    200 Bk Kick / 1:00 Rest
    200 Br Kick / 1:00 Rest
    200 Fr Kick

    32 x 25 - Odds easy free @ :30, evens hard stroke/IM order @ :20

    3 x 100 Bk pull - 1:30

    2 x 50 Scull w/ paddles - 1:15
    4 x 50 Kick w/ fins - 1:00 (Underwater sdk down/back easy)
    2 x 50 Scull w/ paddles - 1:10

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  17. Week 26 - Friday AM (training camp day 5)

    by , April 5th, 2013 at 08:25 AM (After a long rest)
    I had a really rough nights sleep, waking in a cold sweat at around 2am. I ended up getting up and had a very early breakfast at 3am. Surprisingly the workout this morning was not too bad. I am still very sore(that word again) and stiff, but what do I expect I guess.

    400 free with snorkel
    6x50 catchup on 45
    8x75 kick on 1.20
    10x100 on 1.30 swum as 12.5 over kick, 12.5 swim with overkick by 25 with snorkel
    8x25 with fins under water on 40
    4x150 with fins on 2min swum as 50 easy, 50 under 25 seconds, 50 easy
    16x50 with paddles and buoy on 35 holding under 30
    100 easy

    Total 4000

    I found the 10x100s with overkick with snorkel very difficult at the beginning. The 150s with the middle 50 fast was tough but I made them. The last 16x50 i felt surprisingly good and once I got into a rhythm I made these quite easily.
    Categories
    Swim Workouts
  18. The friday flyer returns

    by , April 5th, 2013 at 07:37 AM (Mixing it up this year)
    It was pouring today so I only dug out my swim bag, not the monofin that I wanted to use. Even so I just did my set on an easier interval.

    500 free
    500 Free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:49, 3:43, 3:36, 3:29

    500 free kick w/zoomers
    500 free w/strapless paddles & snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  19. Refreshing morning swim

    Last night I went to my first (indoor) rowing class since summer. I had been wanting to resume these workouts ever since I returned to the city in early March, but I had to wait a bit while a foot injury healed sufficiently that the pushoff from the pedals wasn’t aggravating it. (It’s an old injury, to the joint connecting my big toe to my foot, and I had hurt it again at a trampoline session in late January.) My goal last night was simply to reacquaint myself with rowing form and make it through 45 minutes of class, and I did that. After some warm-up and half- and quarter-rows for form work, we did some power tens (series of 10 strokes fast—my fastest got down to 1:55), then the following set:

    5 x (2 minutes fast, 1 minute easy) [descended these from 2:27 to 2:11)

    2 minute rest / stretch
    At this point I thought the workout was about done. We had 6 minutes left, and we usually spend the last few minutes of class warming down and stretching. But, nope, the instructor decided he wanted to do the above set again. Since we had time for only 2 rounds, we did 3:

    3 x (2 minutes fast, 1 minute easy) [descended from 2:28 to 2:11)

    It was nice to be back rowing—I’m hoping to add this to my weekly schedule on a regular basis.

    This morning I swam at the Y with a friend. The pool was crowded when I got there, and we had to get the duo swimming in the fast lane to agree to circle with us. (Who takes “Would you mind circling?” as an actual question, anyway?) They left after a few laps, though, and we had the lane to ourselves for most of the workout. Here’s what I did:

    750 warmup (400s, 200k, 200 pull)

    4 x 75 FR k/d/s @ 1:30
    4 x 150 FR/BK/FR desc. @ 2:30 [2:15 > 1:58]

    5 x 500s with traveling backstroke
    1st 500 = FR except 1st and 10th 50s are back
    2nd 500 = FR except 2nd and 9th 50s are back
    3rd 500 = FR except 3rd and 8th 50s are back
    etc.

    250 warmdown + play

    The pool was a good temp this morning—I even got a bit chilled when I was swimming at warmdown pace. Luckily there’s a sauna and steam room at this pool, and I made good use of them post-swim today. Weights this afternoon and ballet class tonight made for a full day of exercise. I'm definitely looking forward to a massage tomorrow!
  20. Workout 04/04/13: evening

    by , April 4th, 2013 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Well, we were able to get all of the air back into the house, post-audit, so all is well. Our house was built in 1883, so they found areas of improvement, but were impressed with our ability to reduce our oil usage from ~1300 -> 540 gallons per year by putting in the pellet stove. Looking to find more solutions to making the more house energy efficient. Before supper:

    200 Fr/200 Bk/200 IM drill

    5 x through with snorkel:
    - 100 kick on 1:50 (~1:40)
    - 100 FR agility paddles on 1:20 (~1:10)
    - 100 FR pull with buoy on 1:30 (~1:15)

    50 EZ

    5 x 100 on 1:30 (~1:15)
    - 25 FR strong, 50 BK Fast, 25 FR DPS

    50 EZ

    8 x 75 on 1:10
    - odds = no free IM's (~1:02)
    - evens = Dolphin Dive in Deep (~ :55)

    50 EZ
    1 x Noah's Ark pull with buoy
    50 EZ

    2 x (50 from blocks into 100 EZ)
    - FR ~ 25 (huge calf cramp heading into the turn)
    - BR ~

    50 EZ and out
    (Solo/Rec/4250 yds/75 min)
    --------------------------------

    Apparently I found some motivation yesterday, and the pool conditions helped to keep me going as it was practically empty! Split the lane the whole time, in fact, which is a great bonus. Felt like a good mix and I was happy with the 50 FR at the end, despite the cramp - just tried to swim through it. It probably didn't help that I went from the blocks, as it was a longer practice for me with lots of kicking, and tensing up for the start is likely what did me in.

    I'll be dry through the weekend, but might try to hit the gym. I have restarted some drylands recently, including pushups and core work. Working on flexibility, too. Have a great weekend, everyone!
    Categories
    Swim Workouts