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Swim Workouts

  1. Monday, Oct. 24, 2011 5:00am & 5:00pm Kickin' my butt again

    by , October 24th, 2011 at 09:55 PM (Fast Food Makes for Fast Swimming!)
    No rest for the weary here. I used this morning's swim as a recovery from the meet, and then hit the grindstone in the afternoon.
    My body's still trembling (from the p.m. workout)...that means I need to eat something good. Probably will have some [ame=""]Pupusas[/ame] that my mother in law has been making all afternoon. They are a food from El Salvador, basically is an overly stuffed handmade tortilla. The stuffing is has all been previously run through a hand crank meat grinder, and includes pork, pork fat, potatoes, onions, tomatoes, zuchinni and more. Then this mixture has cheese added to it, and is smothered with oil, and then goes inside the tortilla and fried in a pan on the stove. Very tasty stuff, and very NOT GOOD for your body to eat too much of it too often. But it's been about 3 months since I've had some, so I'm going all out tonight!

    A.M. Workout:

    300 Free
    200 Free Pull
    200 Kick w/ training fins
    200 Fly Drill

    700 Free Pull EZ
    300 Kick w/ board EZ
    2000 Yards


    P.M. Butt Kicking:

    This was literally "solo at the Y". I was the only one in the pool, which is very nice. No distractions, no waves from lessons/public swim, beach balls coming into the lanes, etc.

    200 Free
    200 Free Pull
    200 Kick w/ board

    5 x 100 Free @ 1:15 (held 1:07s) these were easy enough, right into:
    5 x 100 Free @ 1:10 (went 1:06, 1:07, 1:07, 1:08, 1:08)
    I was wiped out at this point. Who knows if I could have even done one more?

    100 EZ

    All of these with no rest between groups:
    4 x 125 Free Pull @ 1:35 (held 1:24/1:25)
    3 x 125 Free Pull @ 1:30 (held 1:25/1:26)
    2 x 125 Free Pull @ 1:25 (went 1:22/1:21)
    1 x 125 Free Pull @ under 1:20 (went 1:19)

    50 EZ and out
    3000 Yards

    Very happy with this workout. The lifeguard who was an 18 year old former swim teamer was impressed as well with my final set.
  2. Workout 10/24/11

    by , October 24th, 2011 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u

    5 x 200 pull:
    - Odds FR on 2:40
    - Evens IM on 3:00

    2 times through:
    - 4 x 75 on 1:15 (first time FR, second time BK)
    - 200 kick RIMO on 4:00

    800 Paddle swim
    - 200 Fr, 100 BK (50 DPS/50 Fast)

    150 junk w/d
    (3350 total, 50 minutes)
    Had a busy weekend at work, so I was happy to get into the water tonight. I had the day off, worked on some bills then got in a motorcycle ride before eating supper with the family. Then off to practice ...

    I fell into the 1000 theme tonight. The pulls felt good, and I was able to hold 2:30-3 on the Frees. I needed an extra 5 seconds after the second IM since I am slow.

    For the 75's, I swam the first as DPS and streamline work, then on the next three I went Fast on the 3rd 25, 2nd 25, 1st 25 while trying to keep the streamlines working. For the Backstroke, I was just trying to get enough rest, and ended up getting 10 second at least on each. I have been trying to speed up my arms when they are out of the water, otherwise I am too low in the water and my hips don't roll enough.

    Paddles were used to focus on catch and pull, and I would have made that a 1000 it if was not for the Aqua Zumba class pushing into the pool. I was on my last 50, trying to SDK a 25, and ran into one of the ladies. I apologized even though I didn't really do anything wrong, the group just dashed into the pool after the lifeguard took out the lines. So I am stuck with 3350 instead of 3400 tonight.

    Now for some ice cream as I juice up some more grapes. I can't complain for the bumper crop this year, but my wife is growing impatient with my takeover of the kitchen with canning supplies and the big 6 gallon jug of wine. The fruits of our labors ...
    Swim Workouts
  3. Oct 24, 2011

    by , October 24th, 2011 at 06:42 PM (Canuck Countdown)
    231 days until Day 1 of the FINA World Masters Championships

    Saturday, October 22, 2011
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    Can't remember any of the sets except for the last "test" set:

    5 x 200 Free Descend @ 4:00
    2:42, 2:38, 2:35, 2:32, 2:30

    Total Distance = 4000 meters

    Comments: If you had told me that I'd swim those times at the beginning of workout, I would have laughed because I was so tight and my legs were so tired. But I guess the the 3000 meters before the test set loosened me up sufficiently. And, after workout, I felt so good that I decided to drywall my garage! I bought 10 sheets of 9'x4' drywall, insulation, and poly vapor barrier and spent the afternoon insulating and installing the poly.

    Sunday, October 23, 2011
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    2 x
    (100 swim,
    100 kick,
    100 pull,
    100 drill)

    3 x (50 kick/50 drill/50 swim) @ 3:00 Freestyle
    3 x (50 kick/50 drill/50 swim) @ 3:00 Fly

    40 x 50 as
    10 x 50 swim @ :60
    2 x (3 x 50 drill, 1 x 50 build, 1 x 50 FAST!) @ :60
    10 x 50 pull @ :70
    10 x 50 Best Average @ 1:30, every 2nd one from a dive, held 31-33s (depending on dive or not)

    200 EZ

    Total Distance = 3900 Meters

    Comments: Finished insulation, vapour barrier and drywall today in the garage. Next on the winterization list: put snow tires on the car!

    Updated November 28th, 2011 at 02:00 PM by lewba

    Swim Workouts
  4. Double Mon Oct 24th, 2011 SCY

    by , October 24th, 2011 at 03:28 PM (Ande's Swimming Blog)
    Double Mon Oct 24th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool
    Noon - 1:15 dove in 12:04ish wore Jammer
    swam with korey
    beside Larry & Mark

    did around 800

    Main SET: scy

    5 x 200 fr on 2:30 desc
    held 2:15's went 2:08 on last

    400 fr with 4 SDKs off each turn

    5 x 150 k on 2:15 desc
    held 1:56
    #4 skipped a 50, #5 did a 200 k went 2:23

    400 fr

    5 x 150 k on 2:00 desc
    held 1:53's & 4's

    200 fr DPS

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    Swim Workouts
  5. Mon Oct 24th, 2011 SCY

    by , October 24th, 2011 at 03:24 PM (Ande's Swimming Blog)
    Mon Oct 24th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center: main pool moved to well at 6:00
    5:00 am to 6:30 dove in 5:15ish wore Jammer
    swam with todd
    beside nate, tyler, & mike

    assigned 1000
    did around 200

    Main SET: scy

    5 x 200 fr on 2:30 desc
    used it to warm up

    500 fr with 4 SDKs off each turn

    5 x 150 k on 2:15 desc
    held 1:57

    500 fr

    5 x 150 on 2:00 desc
    done 25k 25 fr

    500 fr DPS

    4 x 25 no breath

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  6. Checking In....

    by , October 24th, 2011 at 11:55 AM (Year Three: The Road Back)
    Last week was crazy, so while I did manage to find time to swim every day, blogging about it was another story. Hopefully things will settle down a bit this week - we'll see.

    Update: The HSE Girls and Boys Cross Country teams are both headed to the Indiana State meet this coming weekend! My freshman daughter went from barely making the JV squad at the beginning of the season to being the 6th runner on their Varsity squad of 7. I am so very proud of her! So... instead of swimming in a SCM meet on Saturday, I'll be cheering at the State meet!

    As for swimming this morning, it was a pretty good day. While I freely admit that I swam most of the Fly stroke today as drill instead of full stroke, I managed to do the entire IM portion of the workout without fins - a huge deal for me! So, I was proud of that. As for the workout, here's what we did:

    400 Warm-Up
    4 x 150 Free on 2:30 as 100 Moderate / 50 Hard
    6 x 100 Reverse IM on 2:00
    6 x 75 IM Order (no free!) on 1:30, #3 and #6 fast
    1 x 200 Pull on 3:30
    6 x 50 Stroke (no free! - did 2 of each) on 1:15, #3 and #6 fast
    1 x 200 Kick on 3:30
    6 x 25 Stroke (no free! - did 2 of each) on :45, #3 and #6 fast
    1 x 200 Pull on 3:30
    400 Kick Cool-Down
    Total Yards - 3500

    That's it in a nutshell. Pretty good workout today. I actually enjoyed it! Tomorrow is distance day... should be interesting.

    Enjoy your swims today!
    Swim Workouts
  7. 10.24.11 Monday workout/Sunday anti-stereotypes

    by , October 24th, 2011 at 09:42 AM (Pete's swim blog)
    Neighbor A was born in North Carolina, grew up in Georgia/Alabama, married a girl from Alabama and has lived there most of his life. Neighbor B is from Seattle, travelled/worked throughout Europe, met his English wife in Italy and settled in Alabama roughly 5 years ago.

    Question: Which neighbor spent Sunday Afternoon with 150,000 drunk rednecks at a NASCAR event in Talladega and which one spent Sunday Afternoon playing soccer? The answer of course makes no sense. But I thought about how odd it was as I drove to the soccer field. I was pretty sure I had way more fun than my neighbor until he got home later that night. He seemed pretty excited about the whole experience.

    Swam w/ Kent next to Dave and Dave. Water temp at 85. No drag suit.

    Never saturated the mirror pull up/down fly before. Made it comfortably today. We were going to do 6 200's of fly/free/pull but ended up doing 8. Timed pull wasn't too bad for being pretty tired. Mixed a lot of different kick into the up/down kicks. Getting faster... especially w/ my fly kick.


    500 Warm up

    8 x 200 - 3:30 Up/down Kick (:10)
    1:00 Break
    200 Timed kick (Br - 3:05)
    100 Easy

    200 Fr - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fl/100 Fr/50 Pull - 3:00
    1:00 Break
    200 Pull (2:15)

    200 Cool Down

    (4400 Total)
    Swim Workouts
  8. Saturday, Oct. 22, 2011 Spokane Meet Results

    by , October 23rd, 2011 at 02:17 AM (Fast Food Makes for Fast Swimming!)
    I just got back into town from the meet. What a day! It was an afternoon meet, which is good for the sleep in the morning, but sucks in regard to the 3+ hour drive home at the end of the night. Lucky for me I was just a passenger this time in a carpool.

    Today was the dedication swim day that I had planned for Peony Munger, who by the way, is still swimming here 1650 flys 3 mornings a week. She is still going through here chemotherapy treatments for her pancreatic cancer, and is noticibly weaker as the weeks roll by. She was unable to come to the meet to watch, but was there in spirit.

    I started off the meet with my 1000 Fly in the Free event. Ended up winning the whole thing too, lapping the field multiple times. I notified the people in my heat that I was going to be swimming the entire race fly, just so they wouldn't get surprised or whatever as they looked over at me in the race. Throughout the race I felt great, and at the turns, I could hear the announcer speaking, and this seemed to go on for turn after turn after turn. Well, it turns out that our masters coach had got onto the microphone to explain to the crowd about Peony and what she's done, how she's doing, and the purpose of my 1,000 Fly dedication swim in her honor tonight. They all clapped and cheered for me after the coach finished talking, though I didn't truly hear it.
    In the race, I just held a semi-consistent 2-up, 1 down breathing pattern, with an occasional 3 breath pattern as needed. Most (37) of my turns were one handed turns to allow for a little extra air and rest coming into the walls. Some of the turns around the 650-900 point may have been slow motion to where I could take 2-3 breaths each time, but I held strong, and finished like a champ on the last 100.

    1000 Fly - 12:33.99
    Splits are from my own looking at the clock:
    100 - 1:04
    200 - 2:16
    300 - 3:31
    500 - 6:03
    1000 - 12:33 (6:30 2nd 500, which is approx 1:18s per 100)

    200 Free Relay - swam the anchor leg fast. I was all by myself as the other teams had already finished before I dove in.

    50 Fly - 26.24
    The first length sucked, and bad turn, but had a good SDK and great 2nd 25. Also 2nd fastest 50 Fly I've done.

    400 Free Relay - swam leadoff - 53.80
    Decent, but not very quick. Still feeling the effects of the 1000, also didn't have any competition.

    100 Fly - 58.24 (1/2 second slower than couple weeks ago)
    This one was just ok...2nd 50 was beat by a young stud in lane 1 entered with a NT. (if they really know that they're fast, why not enter a time even like 1:00???)

    200 Medley Relay - swam Fly fast. This was just plain fun. Also was immediately after the 100 Fly. Caught us back up with other teams.

    At this point, I was just exhausted. Sitting on the bench I was told that I looked like a zombie staring into emptiness across the pool. That's the way I felt too! My body was just jello, my muscles sore, ugh!! Guess what's up next??

    200 Fly - 2:10.42 (3 seconds off my time from SCY Nats in Mesa)
    Very good considering the circumstances. I don't know my splits, but I'm going to guess I was out around 1:00 to 1:01 at the 100, so finished very well.

    500 Free - 5:13.14
    27.6 / 30.2 (57.8)
    31.5 / 32.2 (1:03.7)
    32.1 / 31.8 (1:03.9)
    31.8 / 32.0 (1:03.8)
    32.0 / 31.0 (1:03.0)

    This was way beyond better than I thought I was going to do. I wanted to go for it, but wasn't sure how I was going to do it, but somehow my body held on and toughed it out. This was over a second faster than I did at SCY Nats in Mesa, so I'm VERY HAPPY with it. And considering the torture of the day of events I did, WOW!

    I can only guess that the increased workload that I've been doing this year vs. prior years is paying off for me now. I'm able to hang tough when in the past I would've flopped really hard. Overall, I'm just 100% pleased with the outcome of today's meet. It really couldn't have gone much better.

    3 more weeks till I'm going to shave down, and semi-taper for my final SCM meet of my 30-34 career...and my first and only shot to break the LMSC 1500 SCM record, along with bettering my own records in other events. Should be a fun 3 weeks coming up. I'm going to enjoy the day off tomorrow!
  9. Week of 10/16/2011 - 10/22/2011

    by , October 23rd, 2011 at 01:44 AM (An Uber Clydesdale Swimmer's Journey)
    Monday, October 17, 2011
    2650 SCY
    I wasn't feeling very good tonight. The tendinitis in my foot is slowly disappearing, but I still didn't feel 100%. I also got in late thanks to a miscommunication between our coach and myself, so I kept the total yardage on the low side. So this workout is a strictly improvised workout. My kicking work has been neglected lately, so I decided to spend the bulk of the workout doing kicks.
    400 free, easy
    100 breaststroke kick
    100 free
    8 x 25 "15 meter" drill

    Main Set
    2 x {
    200 free pull w/paddles and buoy
    200 breaststroke kick
    200 free, 80% effort
    8 x 50 kick, IM order

    Cool down
    250 free, easy

    Wednesday, October 19, 2011

    3050 SCY
    My foot is feeling much better today and I was one of the first people to the pool today, so I was able to get in early and get the complete work-out in before 9PM rolled around. In spite of the longer distances, I actually enjoyed the gradually decreasing distances with the sets. The timed sets were very to difficult to make; I ended up just doing my best to get in, wait 5 seconds, and then going off on the next one.
    400 free, easy
    200 Kick, IM order
    6 x 25 "15 meter" drill

    Main Set
    400 free
    300 pull, free
    200 kick
    100 drill
    10 x 50 free (25 fast - 25 easy) on 1:10
    8 x 75 free on 1:25

    Cool down
    200 free, easy

    Friday, October 21, 2011

    3050 SCY
    The 200s in the main set were so much easier to swim, as Nick made the stroke our choice. I did breast/free/breast/free so I would have some variety. I've really been hankering to do some kicking, so the kick set was a welcome work-out.
    400 free, easy
    200 Kick, IM order
    6 x 25 "15 meter" drill

    Main Set
    4 x 200 choice w/ 0:20 rest
    8 x 50 kick @ 1:15 (descend 1-4. 5-8)
    6 x 50 drill @ 1:05
    4 x 50 swim @ 1:00 (descend 1-4)
    4 x 150 @ 2:40 (free/breast/free by 50)

    Cool down
    200 free, easy

    This week I got the chance to get a new member of our team. Luca and I attend the same college, we both have interest in computer programming, and we both swam when we were youngsters. Friday after practice we ended up getting a late dinner and chatting. One of my goals for returning to swimming and now joining a Masters team was to meet new people and make new friends, and so far it's working well. Go The Distance update
    I am currently at 79.06 miles on GTD. My goal is make 100 miles by the end of the year, which I will probably do if I keep up this rate. As long as my class schedule cooperates with the swim schedule, I'd like to make 250 miles my goal in 2012. I didn't start tracking my yards until late May, and we really really increased the daily yardage in August, so in a relatively short period of time I was able to make it to 50 miles and eventually to 100. Next year I will gunning for 250 miles, and maybe even 365 miles if I can.

    This Wednesday my college class didn't meet and lucky for me it was a YHS water polo game day, so I brought my camera out for the game and of course worked my magic with the camera. I love watching this sport! Game photos from Wednesday

    Updated October 24th, 2011 at 03:01 PM by tuna

    Swim Workouts
  10. 10.22.11 Saturday morning at the Nat

    by , October 22nd, 2011 at 12:02 PM (Pete's swim blog)
    Swam at Nat in Huntsville w/ Bob, Bob, Dave and Mary. Brook coached. Pool temp ~82... nice and cool compared to Dublin. No drag suit.

    After pushing ourselves in the heat, Dave and I were able to cruise today at the Nat. Being Saturday, I kind of took it easy and focused on longer strokes and little things like pointing my toes. Ended up swimming about as fast as I normally do on the weekdays.


    Warm up
    400 IM 50 swim/50 kick
    200 Kick w/ fins
    200 free
    200 IM Drill

    6 x 100 - Odds Free on 1:30/Evens IM on 1:45
    Dave asked if we started on the odds . In honor of his silly question, we started on '0' instead of '1' so we could do the IM first.

    200 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 25 Stroke - ~:30
    * 50 Free - ~ :50
    * 25 Stroke - ~:30
    2 x 100 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 50 Stroke - 1:00
    * 100 Free - 1:30 (1:08-1:10)
    * 50 Stroke - 1:00
    4 x 50 Kick w/ fins
    4 Times through (Stroke in IM order)
    * 75 Stroke - 1:30
    * 200 Free - 3:00 (all around 2:25)
    * 75 Stroke - 1:30
    8 x 25 Kick w/ fins

    200 Cool down

    (6000 total)
    Swim Workouts
  11. Friday, Oct. 21, 2011 5:30pm (2nd swim)

    by , October 21st, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    I just wasn't happy with doing a nice 'n easy "workout" this morning. The only benefit I got from it this morning was...

    Went back to the Y tonight again for:

    100 Free
    100 Back
    100 Kick on Back
    100 Fly Drill
    300 Free Pull

    12 x 75 @ 1:10 (Free, Fly, Free by 25s) went :55s

    No rest till the end of:
    8 x 50 Free Pull @ :40
    6 x 50 Free Pull @ :37.5
    4 x 50 Free Pull @ :35
    2 x 50 Free Pull @ :32.5
    made 'em all

    I've never done a set with the 2.5 second dropdown interval like this (got the idea from Kirk's blogs...apparently his age group coach like doing this). The toughest part was trying to figure out the interval while swimming the 50, so that I could have just enough time to look at the clock, breathe, and go again! I liked the 2.5 steps on 50s though, because doing 5 second steps is almost to big of a step for a short distance like a 50.

    Finished with EZ 12 x 25s Free @ :30
    2900 Yards

    This brought my weekly (Mon-Fri) yardage total up to 26,500. Definitely the most I've done probably since college. Now I'm ready to swim fast this weekend!!
  12. Friday, Oct. 21

    by , October 21st, 2011 at 04:42 PM (The FAF AFAP Digest)

    Warm up & Transition:

    600 various

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    9 x 50 w/paddles
    3 x free, back kick, scull

    50 EZ

    Speed Work:

    4 x (3 x 25 on back w/MF)
    1 = easy speed
    2 = fast burst
    3 = fast 25, went low 9s

    50 EZ

    6 x 25 burst @ 1:00
    odds = back spin drill
    evens = fast doggy paddle drill

    100 EZ

    3 x (50 AFAP + 100 EZ)
    1 = fly, low 24 (saw a flash of a 23 as I looked up)
    2 = back shooter w/MF
    -- one foot came out of MF on the turn, limped home
    3 = back shooter w/MF, low 21 with a cautious turn (had a long look at 20 as I glided in)

    50 EZ

    Total: 2650


    Really happy with the 50s. I think that's the fastest I've gone with the MF. And I didn't even get a good push off the wall. Tried an even higher cycle dolphin kick. Wanted to do a bit more, but ran out of time. Still got in 10 bursts, 4 fast 25s and 2 fast 50s.

    Have a busy weekend with soccer, cross country, another homecoming and Mr. Fort is in Boston. It occurred to be that he's traveled and raced more than me this year. I will keep that in mind for future negotiations.
    Swim Workouts
  13. Oct 21, 2011

    by , October 21st, 2011 at 12:59 PM (Canuck Countdown)
    232 days until Day 1 of the FINA World Masters Championships

    Tuesday, October 18 - Kinsmen Aquatic Centre, WWU Pool (SCM), 3850 meters - but don't remember the workout

    Thursday, October 20
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    3 x
    (100 swim,
    100 kick,
    100 pull)

    4 x (4 x 50 drill, 1 x 50 build) @ 60, reverse IM order

    5 x (100 kick, 100 drill) @ 3:30
    (free, fly, free, back, free)

    5 x broken 100s IM as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    5 x broken 100s free as
    (25 drill @ :40,
    50 build @ :60,
    25 drill @ :40)

    200 EZ

    Total Distance = 4100 meters

    Updated November 28th, 2011 at 02:00 PM by lewba

    Swim Workouts
  14. Friday, Oct. 21, 2011 5:00am & Spokane Meet Prep

    by , October 21st, 2011 at 11:47 AM (Fast Food Makes for Fast Swimming!)
    Today was a little better than yesterday morning, but still it took my 10 minutes of standing on the side of the pool before I finally got the courage to get wet.

    200 Free EZ
    Talking break
    400 Kick w/ board very easy
    300 Free Pull EZ
    More talking break
    100 Fly Drill EZ

    Did starts from the blocks with the group. Entertaining to say the least. Many of the swimmers I swim with have only swum for the past few years, and don't compete that often, so their experience in diving in is very minimal.
    A lot of them were trying to get pointers by watching me, but there's only so much you can learn in a few minutes the day before the race.

    Tomorrow, I'll be carpooling with another couple...the best ones to drive with because they actually enjoy hard rock music! We'll be leaving at 9am, for a 1:00pm warmup, 1:30 meet start time.

    I'll be swimming the 1000 Fly, 50 Fly, 100 Fly, 200 Fly, and finishing with the 500 FREE (not fly like originally plannned). This is still my dedication swim for Peony, but I've got to get one for me too!
  15. 10.22.11 Friday Workout

    by , October 21st, 2011 at 08:33 AM (Pete's swim blog)
    Swam w/ Kent next to Dave and Dave. Switched lanes so Dave M could draft off me on the second and third iterations. Eveyrone had their own lane for the final set. Pool temp at 86. No drag suit.

    I'm acclimating to the heat. It was hotter today than yesterday but I felt pretty good through the whole workout. Made all the 1:15s on about 1:10 to 1:12. On the up/downs, I did stroke instead of free and kicked breast/back stroke. Need to kick more flutter.

    Played indoor soccer again last night w/ my U14 team. Only an hour and a half this time. Not as exhausted as I was Tuesday. We play again tonight and then I referee Saturday.


    500 Warm up

    6 x 50 - :45
    3 times through:
    * 4 x 25 - :30 IM Order
    * 4 x 100 - 1:15
    * 100 Easy pull - 2:00
    * 100 Easy kick - 2:00

    8 x 100 - 1:45 Up/Down Kick (:10) Start w/ 50 Kick

    50 Cool Down

    (3750 Total)
    Swim Workouts
  16. Workout 10/20/11

    by , October 20th, 2011 at 07:42 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - bet you didn't see that coming ...

    200 Fr/200 Bk/200 IM drill w/u
    8 x 50 Kick set on :60
    - IM order
    (1000) On to some 600's ...

    2 x
    - 300 Pull on 4:00
    - 200 FR fast on 2:30
    - 100 Kick on 1:00

    6 x100 Free on 1:20

    3 x 200 CONTINUOUS with paddles @75-80%
    - 200 Fr/200 Bk/200 Fr
    - Focus on stroke technique and streamlines

    2 x
    - 2 x 50 skulling on 1:20
    - 2 x 50 25 SDK/25 swim on 1:00
    - 2 x 50 FAST on :40

    100 junk w/d

    (4100 total - 68 minutes)

    After yesterdays short swim, I was happy to get a longer distance workout in today. After doing the biweekly recycling run and bottle return with my daughter (due to the school strike), I helped my wife with a small project. Since the weather was delightful today, I was able to get a 2 hour motorcycle ride in before swimming tonight. You can tell where Hurricane Irene washed out roads due to the newly paved spots and shinny guardrails, and Mass Rte 2 from North Adams west is still closed - horrible.

    Swim felt good. I will usually check out blogs for ideas, but most of this was on my own tonight. I settle on a distance to repeat (filling it with different sets) to keep track of final yardage, and tonight was a 600 night.

    The first set I was able to come in at 2:24 for both 200's, so I was excited about that. For the 100's, I went 1:03, then held 1:06-1:09. On the paddle set my splits were:
    FR: 34,36,36,37
    BK: 41,41,41,40
    FR: 36,37,36,36

    On the last set of 50's, I went 27/29 for FR the first time through, then 31 on a FLY an 28 on FR. Then I hurried up to get out because the swim team was filing in: I remember as a kid waiting for the old folks to get out, so I try to make sure I am out on time for them now.
    Swim Workouts
  17. Thu Oct 20th, 2011 SCY

    by , October 20th, 2011 at 06:13 PM (Ande's Swimming Blog)
    Thu Oct 20th, 2011 SCY

    weighed 219 today after noon practice.

    still a little sore from Tuesday's
    2 sets of 4 pull ups
    did a few sets of bands today

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    Whitney Coached
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32ish
    wore Jammer
    swam with todd, Mike, korey & mark
    beside Jim, Kellie, Tennille James Fike & Tyler

    5, 4, 3, 2, 1

    Main SET: scy

    3 rounds of
    050 on 0:35 right into
    100 on 1:10 right into
    150 on 1:45 right into
    200 on 2:15 right into
    200 on 2:15 right into
    150 on 1:45 right into
    100 on 1:10 right into
    050 on 0:35
    100 easy on about 2:30 or 3:00
    R1) went 3rd behind Mike & Todd
    flipped the 2nd 200 made it
    R2) went 2nd behind todd who pulled with his oars
    R3) went 2nd behind todd
    the 200's dropped to 2:10
    I flipped both 200's and was on pace after the 2nd 150, Made it, but not sure if I really made 200's on 2:10 or just made up time in the 2nd 150

    20 x 25 on 30
    1) 25 fast
    2) 25 easy
    3) 25 underwater did them SDK
    4) 25 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  18. Thursday, Oct. 20, 2011 5:00am & 11:00am Playing Hookie!

    by , October 20th, 2011 at 04:23 PM (Fast Food Makes for Fast Swimming!)
    I woke up this morning feeling like absolute garbage, and that's about how I swam in this mornings swim.

    A.M. Warmup:
    200 Free
    200 Free Pull
    100 Kick

    1 x 200 Free @ 2:30 (went 2:18)
    3 x 50 Fly @ :55
    1 x 200 Free @ 2:30 (2:20)
    3 x 50 Back @ :55
    1 x 200 Free @ 2:30 (2:22)
    3 x 50 Breast @ :55
    1 x 200 Free @ 2:30 (2:25)
    3 x 50 Free @ :55

    4 x 100 Free Pull @ 1:30 EZ Blah garbage yards

    8 x 25 Free @ :30 garbage yards
    2500 Yards

    This morning I woke up with the stuffy nose, crap in the throat, aching muscles all over...more of the sickness stuff that is just lingering in my body. I'm sure a better diet, more water, more rest would help...but that's not very fun. I'll make it through someday!


    I left early from work about 9:00am, taking 6 hrs. vacation, with the intent of going home to rest. Yeah right, like that's going to happen! I came home and took the truck down to the local sand and gravel yard, to load up buckets of gravel from the "free pile" for my driveway extension.
    Apparently the original owner had set this up for the people of Wenatchee to come and get small quantities for their little projects (you have to load into 5 gallon buckets, not a truckload), as a way of "giving back" to the community. On my limited budget, I take advantage of all the freebies I can get my hands on!
    I got it all spread out (a total of 24 buckets - 12 last night, and 12 this morning) and my dryland work was complete for the day!!

    Now off to go swim in the YMCA lunch hour lap swim, borrowing this idea from Q-Brain, with a little "extra fun" interspersed.

    Lunchtime swim @ 11:00am:

    Warmup was the first few 100s. No bonus rest till it's all over.

    Goal was to stay aerobic on the frees, with the Fly time equaling my freestyle times. I did pretty good with that.

    5 x 100 Free @ 1:40 (5th one Fly - went 1:09)
    • Frees held 1:10-1:11s
    5 x 100 Free @ 1:35 (5th one Fly - 1:10)
    • Frees held 1:10s
    5 x 100 Free @ 1:30 (5th one Fly - 1:11)
    • Frees held 1:10s
    5 x 100 Free @ 1:25 (5th one Fly - 1:11)
    • Frees held 1:10/1:11s
    5 x 100 Free @ 1:20 (5th one Fly - 1:12)
    • Frees held 1:11s
    Took and extra :05 seconds to get pulling gear on, and start on an even :15 on the clock for:
    5 x 100 Free Pull @ 1:15 (went 1:08/1:09s)

    5 x 100 Free Pull @ 1:10 (went 1:06/1:07/1:05/1:04/1:02)

    ALMOST went for 5 @ 1:05, but talked myself out of it. I probably could've made a few of them, but after 3500 yards, and swimming solo...I was through with this set.

    100 EZ Kick on back

    8 x 25 EZ Free with 2 breaths per length, working on rolling and stretching.
    3800 Yards in under 60 minutes

    6300 Yards for the day (and it's only 12:00pm). Good thing the pool is closed tonight for a high school girls swim meet, or I'd be contemplating a triple!!
  19. 10.20.11 Thursday Workout

    by , October 20th, 2011 at 09:19 AM (Pete's swim blog)
    Swam in my own lane next to Dave and Dave. Pool temp down to 85.5. Still hot but not as bad as yesterday. No drag suit.

    Hydrated better before swimming today. That and the cooler pool temp helped. Still very sore from yesterday but I didn't hit a wall and was able to hold all the intervals.


    400 Warm up

    4 x 100 - 1:30 convert free to IM
    1:00 Rest
    16 x 100 - 1:30
    # 1-8 Up/Down fly :05 rest (Start w/ 100 fly)
    # 9-16 Up/Down kick :05 rest
    50 Easy

    300 - 4:30 (1st 75 fly)
    300 - 4:15 (1st 50 fly)
    300 - 4:00 (1st 25 fly)
    1:00 Rest (we ended up taking 2:00)
    300 - 3:45
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:12, 1:09, 1:10, 1:08, 1:07)
    * 50 Easy pull - :50

    200 Cool down

    (4650 total)
    Swim Workouts
  20. Wed., Oct. 19

    by , October 19th, 2011 at 06:49 PM (The FAF AFAP Digest)

    600 various

    9 x 50 fly drill
    3 x caterpillar, chest press, single arm

    Hypoxic/Aerobic Work:

    12 x 25 shooters w/MF
    4 x back, belly, 360

    3 x (5 x 50 double shooter w/MF @ 1:00)
    -- extra :30 after each round
    -- had some trouble with my laxto nose clip after the flip turns on some of these. Speedo must have stretched it out.

    100 EZ

    16 x 25 fly w/fins @ :35

    50 EZ

    Total: 2550

    Bikram, 90 minutes:


    Just did what Chowmi would call a "positioning" workout today. Getting ready for some more speed work tomorrow. Or, if I'm feeling tired in the am, I'll take an extra day off and do the speed workout on Friday. Going to eschew a lactate set this week -- too close to the SC. And I'm done with drylands. I fear boredom in the following days.

    Didn't have any serious sinus issues today on the underwater bits, though I am am definitely suffering from allergies. Last year at this time, I had a sick taper for the SC. Spring and fall just kill me.

    Had a heat nazi instructor today. She always has the heat up high. I wish I knew when she was teaching so that I could avoid her classes. I suffered miserably the last 20 minutes. I wish there were an option for slightly shorter classes as there are in other places. Surprisingly, though, did very well on the balancing postures.


    Swimming New from Pan Ams:


    Updated October 19th, 2011 at 09:54 PM by The Fortress

    Swim Workouts , Yoga