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Swim Workouts

  1. More Speed Work, Tuesday, Oct. 11

    by , October 11th, 2011 at 06:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    20 x 25 shooters w/MF
    4 x back/belly/360/back/belly

    3 x (3 x 50 w/paddles) @ 1:00
    1 = free
    2 = backstroke kick
    3 = torque drill (@1:15)

    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    -- set nicked from Rich Abrahams
    -- 100 EZ after each round

    1-5 = free: 6/7/8/9/10 fast strokes
    6-10 = dolphin kick on back: 8/9/10/11/12 fast kicks
    11-15 = back: 6/7/8/9/10 fast strokes

    8 x 25
    odds = fast hands breast drill w/buoy
    evens = EZ

    150 EZ

    Total: 3000

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

    Quad help up pretty well during the speed work. Only felt it on the push offs. I wanted to get to yoga today, but couldn't. So tomorrow I'm aiming for weights + yoga. I should be plenty tired for my swim with Speedo on Thursday.

    I'm going to encourage my girls to shame me into stretching tonight.

    Had a nice long chat with Fort Son last night. Seems to be doing great. Loves two of his classes (not Spanish). He finished 2nd overall of the 47 freshman rowers in the 5K erg + 5K run fitness test. He will be watching the Republican Presidential Debate, which is at Dartmouth tonight (though he's not a Republican).

    I'm still pouting that the Princeton Chase regatta is the same day as the Sprint Classic. I thought about skipping the meet, but there really isn't another one I could get in easily before NE Champs. I don't want to go months without competing again like I did last summer (no meets between mid April and Nationals in early August). Will have to decide if I want to head up to Dartmouth for the Green Monster on Nov. 5 ... but that conflicts with Lil Fort sports.

    Updated October 11th, 2011 at 08:34 PM by The Fortress

    Categories
    Swim Workouts
  2. Tue Oct 11th, 2011 SCY

    by , October 11th, 2011 at 03:39 PM (Ande's Swimming Blog)
    Tue Oct 11th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    Mon Oct 10: swam didn't blog
    skipped 5:00 am and had a nooner instead
    main set:
    5 x 150 on 2:00 75% right into
    5 x 150 on 0:35
    30 sec to 1:00 break
    then 4, 3, 2, 1


    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:33ish
    wore Jammer
    swam with Paul & Ned
    beside Larry Jim James Chris, & Tyler
    Whitney Coached

    WARM UP
    swim till 6:50, did around 1200


    Main SET: scy

    4 rounds: 1 each stroke of
    025 fast on 1:00
    050 fast on 2:00
    075 fast on 3:00
    100 fast on 2:00 then
    8 minute swim mod did 500 to 600 each time

    100 easy

    25 fl fast
    whitney timed
    roll start
    went 10.4

    50 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

    Updated October 11th, 2011 at 03:56 PM by ande

    Categories
    Swim Workouts
  3. Distance Day

    by , October 11th, 2011 at 03:16 PM (Year Three: The Road Back)
    Well, after my 20 mile bike ride yesterday, I wasn't exactly sure how my legs were going to hold up for today's distance day. After a very short time in the water, I knew. Not really well.... Shocker, eh?

    Here's what we did today:
    350 Warm-Up
    2 sets:
    - 6 x 50 Free on 1:15 (find good, strong pace)
    - 3 x 100 Free on 1:45 (hold pace)
    - 1 x 300 Free on 5:00 (hold pace)
    - 3 x 100 Free on 1:35 (hold pace)
    - 6 x 50 Free on :50 (hold pace)
    400 Cool-Down
    Total Yards - 3700

    In case you're thinking that those numbers don't add up, you're right. They don't. I did the 1st round 3 x 100 Free on 1:35 as 1 100 & 2 75's. I was just not feeling it in the water. And, of course, the harder I pushed to be "fast", the slower my times were even with the extra effort expended.

    In the 2nd round, I held on as written until the 300. Then, I kicked the 300 and wore fins (still swimming free) for the last 100s and 50s rounds. Ugh... what a day. Still, I am better off for having been there this morning.

    The bike ride (the SHORT bike ride) I was thinking about doing this afternoon will be done another day. It's pretty windy out right now and it's Sectionals Day for the high school cross country teams in Indiana. GOOD LUCK, HSE! My daughter is running Varsity as a freshman and I'm keeping my fingers crossed that they go all the way to the State Meet.

    I'm off to the Sectionals course shortly. Enjoy your swims today!
    Categories
    Swim Workouts
  4. Workout 10/11/11

    by , October 11th, 2011 at 09:36 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    600 w/u (200 FR/BK/IM drill)

    4 x 100 kick on 2:00

    1 x 500 pull with buoy
    - (25 dps/25 fast, 50 dps/50 fast, ...)

    4 x 100 IM continuous
    - cycle IMO (1st=Fly, 2nd= back, ...)
    - Drill/Kick/Drill/Swim

    4 x 50 Free on 1:00
    - descend 1-4

    2 x 50 Skull/ underwater dolphin kick on back by 25

    200 junk w/d

    (2400 yds total)

    -----
    My arms felt tight today after not swimming for four days. I try to get in the water after a max of three days off, but the holiday yesterday pushed it to four. I swam this morning, so there was no room to do a set workout and I had to base some of the times on traffic in the water. I might try to go early tomorrow before work, but plan to get back into the water on Fri solo and Sat am with the Masters team.

    Oh, I also picked up the wine making kit. The carboy holds 6 gallons, and I probably have the 80 pounds of excess grapes needed, so I will embark on making 30 bottles of wine this week. Wow, I was looking to try a few bottles ...

    Updated October 11th, 2011 at 09:39 AM by rxleakem (Total yards)

    Categories
    Swim Workouts
  5. 10.11.11 Tuesday workout

    by , October 11th, 2011 at 09:25 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. No drag suit. Temp 84ish and slowly rising.

    SCY

    500 Warm up

    3 times through:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:28, 2:25, 2:20)
    * 6 x 25 - :40 Easy/Hard - fl, bk, br

    Always seems to hurt following hard pull with fly. This got easier as it went on.

    2 Times through:
    * 100 Easy
    * 1000 up/down Pull/Kick - 15:00
    * Open turns every 100. If ahead of 1:30 pace, substitute 25 pull for 25 kick. If behind or at 100 kick, substitute 25 kick for 25 pull.

    I love long kick sets. Saturated both 1000's (0, 25, 50, 75, 100, 75, 100, 75, 100, 75 Kick). Made the first on 15:00 and the second on 14:50.

    100 Cool down

    (4750 total)
    Categories
    Swim Workouts
  6. Monday, Oct. 10, 2011 5:00am & 5:15pm (doubled)

    by , October 10th, 2011 at 10:16 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    Warmup
    300 Free
    3 x 100 Kick flutter kick w/ training fins (5-7 SDKs off walls) @ :10 rest
    200 IM
    4 x 50 Free @ :10 rest working on 3 SDKs off walls

    This dolphining is going to be hard to do, but I'm going to start getting used to it. I noticed most of the age groupers are doing it pretty consisitently in the swims at the meet...especially the one who creamed me off the last turn of the 100 Free. I used to do it back in the day, I've just gone away from it since restarting Masters a few years ago. I'm not going to turn into a monofin wearing sprinter though, just going to work on my SDKs to be consistent for a couple off each wall.

    8 x 25 Free @ :30 (3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    4 x 50 Free @ :55 (2-3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    2 x 100 Free @ 1:35 (2-3 SDKs)
    100 Flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    1 x 200 Free Fast with 2-3 SDKs) went 2:12 - pretty decent

    At this point I got pulled to be the demonstrator for butterfly technique for the other masters swimmer who were doing the normal drill work at this time. Did two 50s Fly to show the timing of the stroke with the 2 kicks. Most of the swimmers were pausing with their hand out front and doing both kicks there, rather than one kick as the pull comes past the hips, then they would return to the front and pause their stroke again. After showing them that my stroke basically has no pause out front, many of them were "cured" of their butterfly ailment.

    Back to swimming:
    I had 5 minutes left, and the group in lane 6 was going to start their set of 300s.

    I did it as 3 x 100 @ 1:10 (went 1:03/1:06/1:05)
    100 EZ

    Looking serious into starting the 30x100s set soon. Maybe.

    -----------------
    2600 Yards in the a.m.

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

    Afternoon Swim:

    Warmup
    200 Free
    300 Free Pull
    10 x 50 Free @ :45 (held :32-:35)

    Got this idea (somewhat) from QBrain):
    5 x 200 Free Pull @ 2:20
    (went 2:09, 2:48**, 2:15, 2:15, 2:14)
    ** I overcounted (OOPS) on the 2nd one and did a 250 Free @ 3:00
    150 EZ
    4 x 200 IM @ 3:00 (went 2:44, 2:44, 2:41, 2:39)
    3 x 200 Free @ 2:30 (went 2:20, 2:24, 2:2)
    I was just shot at this point. Time to shut it down. I was planning on a 2x200, 1x200 at the end...oh well.

    100 EZ
    -------------------
    3700 Yards in 60 minutes

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  7. Monday, Sept. 12

    by , October 10th, 2011 at 08:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 fly drills w/fins
    8 x 25 shooters w/fins

    Power & Speed Sets:

    10 x 25 breast w/paddles
    -- I like the idea, especially on the pull. The recovery is kinda weird.

    50 EZ

    20 x 25 torque drill w/paddles
    -- same thing Speedo was doing today at the same time in another pool
    -- @ :55 in http://www.floswimming.org/videos/co...tennessee-toys (also around 7:00, they're doing roughly the same thing with a med ball)

    50 EZ

    10 x 25 burst 15 + cruise @ 1:00
    -- fast doggy paddle
    -- arms burning

    50 EZ

    10 x 25 w/fins burst 15 + cruise @ 1:00
    -- dolphin kick on back using mainly hips & back

    100 EZ

    Total: 2600

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

    Forgot my equipment bag today or else I would've finished up with some parachutes. Managed to borrow fins & paddles from equipment room. Did not get out of bed until 9:46 today.

    Quad feels somewhat better today after wrapping and icing.

    Updated October 10th, 2011 at 08:31 PM by The Fortress

    Categories
    Swim Workouts
  8. Meet Results and Monday's Swim

    by , October 10th, 2011 at 11:27 AM (Year Three: The Road Back)
    When I last checked in, I was getting ready for the first SCM meet of my season (which - depending on how my daughter's cross country team does in their run to state - may be my last SCM of the season).

    To be really honest, I was really disappointed with how I was swimming. In retrospect, that is silly, but I just can't shake it. I think part of the problem is that I didn't "feel" fast in the water and the other part is that I wanted to drop time from my very best ever converted SCY times (when I was fully tapered); that just didn't happen. I will say, however, that in all four events, I did drop time from the SCM season last year. Every race result was higher than my fully tapered time, but lower than my next best time. Does that make sense? I guess my expectations of myself were just a tad too high and I need to learn not to compare tapered results to non-tapered (didn't even take an easy swim day or a day off prior to the meet) results.

    I was still in my funk when I hit the pool this morning and this workout nearly broke me. In the end, it was more about not quitting then being fast today as I have never been so close to crying at a practice than I was today. Here's what we did:

    350 Warm-Up
    2 x 300 as 4 x 75 IM (no free) on 5:30 - wore fins
    1 x 350 Kick on 6:00
    12 x 25 Kick on :40 - NO fins (did them all on :25-:28 - YAY!)
    8 sets:
    - 1 x 100 Free on 1:45 (held 1:22s)
    - 2 x 50 Free Faster on 1:00 (not faster - doing :38-:40s)
    300 Cool-Down
    Total Yards - 3500

    Of course, in my insanity...

    Today is Columbus Day. The kids are still at school; my husband is still at work. My company lists today as a company-mandated holiday. So... I am entertaining myself until school is out. What do I decide to do with my free time? Yep... 20.5 mile bike ride on my husband's old mountain bike with the front tire that likes to maintain its state of flatness. It wasn't a fast ride.... it took 105 minutes, but I did learn a lot about needing actual biking shorts, how nice a real road bike will be, and how gloves are a good thing as it was chilly and I forgot how much "wind" is generated from biking on a calm morning.

    The first Aquabike is in May - 1500 meter swim and a 26.2 mile ride. Still do-able, but I have a much better understanding of what it will take to get there after today.

    Tomorrow in the pool is distance day... should be interesting.

    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Sunday, Oct. 9, 2011 Ellensburg (USAS) Meet Results

    by , October 9th, 2011 at 09:02 PM (Fast Food Makes for Fast Swimming!)
    This was a nice meet to get to...only an hour and 20 minutes or so of a drive. Very short compared to what I'm used to. Got in my usual McDonald's breakfast as I left Wenatchee, using my Monopoly winning tickets to get free food for breakfast.

    8:30am warmup, 9:30am meet start
    Got in for warmup with the Wenatchee club team, I'll probably end up joining up with them on a modified workout plan ("2 a week") that they have setup one of these days. The coach said I could go Tues, Thurs, and sneak in a Saturday as well.

    Warmup:
    500 Free
    8 x 50 "Easy Speed 50s" @ 1:10 (we had probably 15 or so in the lane)
    2 Dive 25s (1 Fly, 1 Back)

    In between each of my events I was able to get between 3-400 of cooldown, which helped a lot. The pool is a 10 lane pool, but they were only using 6 of the lanes, leaving 2 open on the far side of the pool for basically "public swim". The amount of little kids in there doing random swimming, underwater flips, bubble rings from the deep end, sharks and minnows, etc. made it interesting.

    All of my events were swum in the 13 & Over classification, but I was scored/placed 15 & Over.

    400 IM - 4:39.49 3rd place (1st and 2nd were 4:32s)
    4 seconds slower than Masters best when I was tapered last April at PNA Champs. 2nd fastest time as a Master.
    Fly (59.3) Easy speed, bad turns
    Back (1:17.5) Blah
    Breast (1:20.1) No stretching out, hips low, no kick
    Free (1:02.5) (32.4/30.1) This last 100 shows that my freestyle training is there, and I should be great in my freestyle events to come at future meets. I was catching the leaders on the final 50 as well.

    200 Back - 2:15.90 4th Place - Masters best time by (0.04 seconds) It still counts!
    I just remember trying to kick like mad and spin my arms on the last 100. I still hate backstroke, but need to work on it for my IMs.

    100 Free leadoff split on 400 Free Relay - 52.05 - Master's best time by 0.04 seconds! (24.7/27.3)
    Who says a middle D guy can't sprint! I was thrilled by this! I haven't been below a 53.4 for a year and a half.
    Relay??? - you all are asking. Well, the Wenatchee club team had the relay signed up but 2 of the older boys didn't show up. The relay was set up as 11&Over, so the coach had a 17, 13, and 11 year old boys, and added me to the relay as the 4th member. I'm not registered with their club so it was an exhibition relay, done just so the other kids could still swim a relay.
    The cool thing was that the 11 year old was so thrilled to swim with fast "big guys" that he dropped 7 seconds on his 100 Free. Nice.

    100 Fly - 57.57 3rd Place (1st thru 3rd were basically a tie, I just missed out)
    This was a great time for me, basically tying my best non shaved and tapered time.
    11.7 / 14.9 / 15.6 / 15.5
    I remember on the last length putting my head down rather than breathing 2 up 1 down, and I think had 3 total breaths on the final length with my last 3 to the wall head down sprinting. My turns sucked though, I didn't "hit" the wall great on my stroke, had to kick in to most of the walls.

    200 Breast - 2:32.20 1st Place (no fast 15 & Overs were in the race, just one 13 year old that schooled me)
    32.6 / 39.9 / 41.2 / 38.5
    My pullouts (mainly the pulldown) were the savior of my race. My knee is sore enough that I can't put enough emphasis into my kick like I used to, so I have to rely on my upper body to do the work.
    (Note to KNelson: add up the first two splits of this race)

    100 Free - 52.42 2nd Place
    11.6 / 13.3 / 13.7 / 13.7
    Just a little slower all around compared to my relay lead off split a few hours earlier. I was out feeling great and had the lead by a shoulder at the 50, the kid pulled even at the 75, and passed me on the road home. I really wanted to catch him but was hurting bad. He went a 52.0 so I wasn't too far behind.

    Very good meet overall, left me feeling all warm and fuzzy all over...or maybe that's the lactice acid buildup from the lack of cool down after the final race***. I had about 4000 yards of swimming today counting all the races, warmups, cool downs. Got some nifty awards too! See the picture attached.

    *** After the last event of a meet, the cool down is moved to the Monday morning workout, and called "warmup".
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

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  10. Sunday Double, Oct. 9

    by , October 9th, 2011 at 08:38 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    TRX Y pull, 2 x 20
    TRX chest press, 2 x 20
    TRX tricep extension, 2 x 20
    TRX moving plank, 2 x 20
    TRX single arm row, 2 x 15 each arm
    power wheel rollouts, 2 x 15

    Ropes:
    -- Much to what I anticipate is Jazzy's dismay, I bought a power training rope similar to the one in the Coughlin video. Fooled around with it today, and really liked it. Seems good for explosiveness/strengthening for the arms and shoulders.

    double waves:
    2 x 15, 2 x 25
    alternating waves:
    2 x 25, 4 x 50, 1 x 75

    15 minutes stretching


    Swim/SCY/Solo:
    (team practice was cancelled)

    -- Ventured to Oak Marr for a swim. Usually, it's just packed on weekends at the public pools. But with the bulkhead removed, there were more lanes than usual. I was joined mid-way by an Aussie "endurance" swimmer with a USMS cap.

    Warm up:

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

    Main Sets:

    4 x 50 fly @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30
    1:00 rest

    4 x 50 back w/turtles @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30
    1:00 rest

    4 x 50 breast drill @ 1:00
    4 x 100 IM @ 1:45
    8 x 25 free w/paddles, 1 breath @ :30

    100 EZ

    Total: 3550

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

    Whew, tired after that! My quad is still bothering me. I stuck with upper body work for drylands, but could still feel it in the pool. I don't think I've done a workout with no kicking in ... well, maybe never. I've been icing when I've been home (not much). Just put some sensi-wrap around it.

    I am really in terrible aerobic condition. I blame it on no long course + becoming even more extreme about doing only anaerobic/race pace work in practice.

    No school tomorrow. Get to sleep in.
  11. Sat Oct 7th, 2011 SCY

    by , October 8th, 2011 at 01:55 PM (Ande's Swimming Blog)
    Sat Oct 7th, 2011 SCY

    I'll be in NYC next Thu - Mon.

    Subscribe to Ande's Swimming Blog

    SCY
    UT Swim Center: main pool
    7:30 - 9:00 dove in 7:40ish
    wore Jammer
    swam with Larry Jim & Paul
    beside Korey & Nate
    Whitney Coached

    WARM UP
    Assigned: 25 50 75 100 125 150 175 200
    200 175 150 125 100 75 50 25
    Did part of up & all of down

    Main SET: scy

    2 x 200 fr 75% on 2:50
    went 2:20s

    400 faster Than the add up of the 2 2s
    Went out strong
    then smacked my hand hard around 250
    It went numb so I skipped a 50
    Jim went 4:11

    100 easy

    2 x 400 fr 75% on 5:20
    Went

    800 faster Than the add up of the 2 4s
    Went out strong felt good
    Miscounted, stopped at 700 on 7:29

    100 easy

    Assigned: 5 x 200 with fins & paddles
    Did: 3 rounds of 100 easy speed 50 skip 50 3 breaths a length

    Got out at 8:50 to do something fast
    Then didn't

    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
    Categories
    Swim Workouts
  12. Week of 10/2/2011 - 10/8/2011

    by , October 8th, 2011 at 01:53 PM (An Uber Clydesdale Swimmer's Journey)
    Monday, October 3, 2011
    2900 SCY
    I liked today's work out up until I read the sets of 500s.... I'm not a distance swimmer. I tend to either go out too fast or too slow, and either way my times end up reflecting that I didn't plan right. The 50s were great though; they allow you to get your heart rate up and pumping.
    Warm-up
    400 free, easy
    4 x 50 IM order
    6 x 25 "15 meter" drill

    Main Set
    4 x 25 "15 meter" drill
    5 x 50 fast
    5 x 50 faster
    2 x 500 rest... pull, swim
    5 x 50 build up sprints 0:30 rest
    5 x 50 build up sprints 0:30 rest stroke
    3 x 50 easy recovery

    Cool down
    200 free, easy
    Wednesday, October 5, 2011
    3350 SCY
    Wow it's cold tonight!!! This afternoon as I drove to my college class, it poured rain. I mean a lot! I could barely see 25 feet in front of my truck. It was crazy! Of course, I still made it to swimming tonight in spite of the strong urge to go home after class to escape the rain. By the time practice rolled around, the rain had let up and there was only an occasional breeze. Apparently most of the swimmers were scared away, as there were only two other swimmers (both Masters swimmers) in the pool with me: Danielle and Ed. I was able to get in the whole workout, but the worst part was getting out. It was a cold dash from the pool to my bag, and from there to the locker room.
    Warm-up
    400 free, easy
    1 x 200 IM
    6 x 50 "15 meter" drill

    Main Set
    400 swim
    300 pull
    200 kick
    100 drill
    9 x 100 swim w/0:15 sec rest (1 easy, 1 STRONG, repeat)
    5 easy
    8 x 50 w/0:20 rest (free/non-free by 25)

    Cool down
    100 free, easy


    Summary
    I know that regular readers of my blog will be thinking "What happened to Friday's workout?!". I didn't swim Friday night because my boss had a birthday at his house. I wanted to go, and since I was going to be taking care of my Dad and step-mom's dogs that weekend, I was hoping to get a work-out in on Saturday. I did some looking around in the Redlands and Yucaipa area, and the only place I could find that listed public lap swim was the University of Redlands. I called the number to verify and the recording said the pool was only open to students, staff, and alumni, and that it was going to be closed this weekend for the men's water polo game. Darn it!

    Updated October 24th, 2011 at 02:37 PM by tuna

    Categories
    Swim Workouts
  13. Friday, Oct. 7, 2011 5:30pm (2nd swim of day)

    by , October 7th, 2011 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    100 Free
    stretch
    200 Free
    200 Kick w/ board
    300 Free Pull
    200 IM Drill
    4 x 50 Free @ :40

    Honestly I felt like crap at this point, really really tight muscles in my arms. Wasn't really sure how'd I'd do with the main set:

    5 x 200 IM @ 3:05,
    went 2:45, 2:38, 2:35, 2:31, 2:24

    I started off kind of tired feeling and just swam it easy, then it got better on the 2nd one, and I decided to start descending to the end.
    The last one felt pretty good, and I probably could've gone faster had I done a #6.

    200 EZ
    ------------------
    2400 Yards

    OK, now I think I'm ready for my meet events on Sunday. 400 IM is my main event I'm shooting to do well in, after that I'll just race!
    I still have to go to work tomorrow for overtime, as well as get out for a little bit to coach my son's soccer team, and get back to work. Fun fun fun!
  14. Oct. 6-7

    by , October 7th, 2011 at 03:55 PM (The FAF AFAP Digest)
    Thursday:

    Bikram, 90 minutes

    Wow, much easier to get through a bikram class when it's the first or only workout of the day!

    I had intended to go to my team practice at night. But after it took me 45 minutes just to drive 3 miles to Lil Fort's cross country practice and get home, I couldn't face an hour+ drive in traffic to Fairfax. And it was probably for the best anyway as the rest enabled me to have a kick ass sprint practice at Mason today.


    Friday:

    Swim/SCY/Solo @ Mason:

    -- no blocks or backstroke flags, but it was refreshingly cool
    -- immediately deleted all fast backstroke from my workout

    Warm up:

    600 various

    8 x 25 shooter on back

    Transition Sets:

    9 x 50 @ 1:00
    3 x free/single arm fly/backstroke kick

    4-5 dives from side with clean entries
    -- left quad started protesting, so I desisted

    4 x 25 burst to 15 m + cruise

    50 EZ

    Sprint Sets:

    5 x (50 fly w/fins AFAP + 150 EZ)
    -- Went mid 24s on 4, high 24 on one
    -- Really happy with these; 2 seconds faster than a month ago
    -- Was wondering if my new fins might have given me an extra speed assist since they're very stiff. But whatever assist they gave me was likely wiped out on the turn as I had difficulty getting a good push off.
    -- I also didn't breath on the first length, which is a slight time saver. May try to do a 1 breath 50 fly at the Sprint Classic.

    1 x 25 AFAP free + 75 easy
    -- Ouch! Flutter kicking hurt the quad too much, probably because I don't engage the core as much as for dolphin kick

    1 x 100 broken 100 fly w/fins fast
    -- long and strong
    -- :15 rest each 25
    -- went :47 (out in 11)
    -- stroke felt awesome

    200 EZ

    Total: 2850

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

    Very glad to end the week with a kick ass workout. May try to get another speed session in Sunday. I'm due for another dryland workout today. I may hit the TRX while Lil Fort is at soccer practice, and will edit blog. My left quad has not improved over the course of the week, so I think I'm going to have to lay off lower body exercises for awhile. The timing is not ideal, but no other option I fear. Probably need to start icing, etc.
    Categories
    Swim Workouts , Yoga
  15. 10.7.2011 Friday workout

    by , October 7th, 2011 at 12:24 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Everyone had their own lane. Pool around 82. No drag suit. Power hour format with everyone contributing 1000 yards of pain to the workout.

    SCY
    450 Warm up

    My set (Lifted this from yesterday and modified to fit a 1:30 pace)
    100 Kick - 1:45, 100 IM - 1:30, 100 fr - 1:15
    100 Kick - 1:50, 100 IM - 1:30, 100 fr - 1:10
    100 Kick - 1:55, 100 IM - 1:30, 100 fr - 1:05
    :25 Rest
    100 fr - 1:05
    50 Easy

    Kind of liked this set yesterday but was frustrated that I missed the 1:05. Made it today. An extra 5 seconds on the 100 IM seemed to make a difference as well as the increasing interval on the kick. Thought I was in trouble on the second 1:05 since Roger was pulling away from me. Turned out he was in the 1:00 flat range.

    Dave B's set
    200 Choice - 3:00 (I did 200 IM)
    200 Choice - 3:00 (I did 200 IM)
    300 Choice - 4:30 (I did 100 Kick/100IM/100fr)
    200 Choice - 3:00 (I did 200 IM)
    100 Choice - 1:30 (I did 100 br kick 1:26)
    50 Easy

    Dave wasn't in a terribly creative mood this morning so he let us "color in" our own challenges into his loose framework. After the 1:05s, I was content to just cruise through a little IM.

    Dave M's set
    3 times through:
    * 200 fr - 2:20
    * 100 fr - 1:40
    1:00 Rest
    100 IM Kick - 2:00 (1:35)

    Back to feeling a little pain. Made the 200s on 2:20 but barely. I was touching the wall while Roger and Dave were pushing off. Kick was good though. I don't think I've ever done a 100 IM kick on 1:35 before.

    Roger's set

    5 x 200 - 3:00
    Convert 100 Pull/100 Fly to 100 Pull/100 Kick

    We don't usually follow pull with fly and I can kind of see why. This brought on a special soreness in my lats that I still feel as I type. Probably good for me. Glad to get the fly out of the way early and cruise through some br kick.

    (4750 Total)
    Categories
    Swim Workouts
  16. FAST FRIDAY Oct 6th, 2011 SCY

    by , October 7th, 2011 at 11:17 AM (Ande's Swimming Blog)
    FAST FRIDAY Oct 6th, 2011 SCY

    I need to start lifting weights again.

    I'm going to be in NYC next Thu - Mon.

    Subscribe to Ande's Swimming Blog

    SCY
    UT Swim Center: started in main pool then moved to diving well
    5:00 - 6:30 dove in 5:04
    wore Jammer
    swam with mike
    beside Tyler, Todd, & James
    Whitney Coached

    WARM UP
    10 min swim 5 min kick 5 min pull
    stop at 5:20

    Main SET: scy

    5 x 200 on 5:00 FAST best average
    went 2:05, 2:04, 2:03, 2:04, 1:58

    300 easy

    moved to diving well

    5 x 100 kick on 3:00
    FAST best average
    went 1:10, 1:09, 1:08, 1:08, 1:06

    300 easy


    5 x 50 FL on 1:30
    FAST best average
    went :28, 27, 26, 26, 25

    200 easy


    BOTH UT men and women were in this morning
    UT Women have the Orange and white meet
    I hope to watch the first 30 minutes

    Upcoming Meets

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


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Categories
    Swim Workouts
  17. Friday, Oct. 7, 2011 5:00am

    by , October 7th, 2011 at 10:31 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    200 Free Pull
    200 Free
    100 Kick
    200 IM Drill

    4 x 125 Free @ 1:30 (held 1:27-1:28)
    This was almost a straight 500 with the lack of rest I was getting, but it kept me moving.

    Mini-mountain: (relaxed intervals)
    Base :30 + :20 per addt'l 25
    25 Free @ :30
    50 Free @ :50
    75 Free @ 1:10
    100 Free @ 1:30
    la la la... to
    200 Free @ 2:50 (went 2:15)

    Took about 5 minutes to with my buddy.

    Down the mountain - Alternating IM on the Odds, Free EZ on the Evens

    200 IM @ 2:50 (went 2:30)
    175 Free @ 2:30
    150 IM @ 2:10 (50 Fly, 50 Back, 25 Breast, 25 Free)
    125 Free @ 1:50
    100 IM @ 1:30 (went 1:14)
    75 Free @ 1:10
    50 IM @ :50 (50 Fly)
    25 Free @ :30

    outta here!
    ------------------
    3300 Yards

    I've got my next swim meet session on Sunday, swimming at a USA-S meet in Ellensburg, WA at Central Washington Univ.
    Swimming the 400 IM, 200 Back, 100 Fly, 200 Breast, and 100 Free. All SCY. Should be a good one. I feel great in the water. We'll see how I feel after the 13 year old kick my butt though.
  18. Workout 10/06/11

    by , October 6th, 2011 at 07:07 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    400 w/u (200 FR, 200 BK)

    8 x 50 kick on :60

    100 FR drill

    2 times through (Pull 1st, swim 2nd):
    2 x 100 FR (dps/fast by 25) on 1:40
    2 x 100 FR (dps/fast by 50) on 1:20

    100 drill IM order

    400 FR with paddles
    (25 dps/25fast, 50/50, 75/75, 50/50)

    8 x 25 on :30 FAST IM order

    200 junk w/d
    ------

    I made some more grape jelly this morning, then picked up some more supplies for the garden with my wife before heading out for a motorcycle ride with my new helmet. Was able to squeak in 65 chilly miles - just happy to be out on the bike for the first time in almost a month.

    After helping some in the garden and getting dinner started, I was running late to the pool tonight and just was not all that motivated. I settled on a 400 theme for the evening, with some lower yardage sets with more rest than I am used to.

    I noticed that on the main 100's set if I breathe every two strokes I was gassed by the end of the 100, but felt a little better if I could breathe every 3/4 strokes. For the pulls I held 1:08-1:10, and the swims I held 1:04-1:07 (really feeling slow on the last one). Focused on my catch and pull with the paddles.

    I now will work through the weekend, and found out that the pool is closed Monday for Columbus day. Planning to juice some grapes tonight and use it to make more jelly this weekend. I also ordered that wine-making kit, which should be in next week (a special trial for my wife). Also, the AHL team in Albany has its first game Saturday night, so my son and I are going to head over after I get out of work. Be safe, all.
    Categories
    Swim Workouts
  19. Thursday, Oct. 6, 2011 4:45am

    by , October 6th, 2011 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick
    200 Free Pull

    8 x 50 @ :45
    2 each stroke in IMO

    15 x 100 Free Pull
    • 3 @ 1:30
    • 3 @ 1:25
    • 3 @ 1:20
    • 3 @ 1:15
    • 3 @ 1:10
    I was able to hold 1:06 and 1:07s on these all the way through. Got down to 1:05 on the last 3

    16 x 50 Kick w/ board @ 1:00
    settled in to holding :49/:50 for each. I can't really stay aerobic kicking going much faster than this, and I would also risk cramping up as well which is no fun.

    100 Free EZ
    ------------------
    3300 Yards
  20. Glad I Had a Coach Today!

    by , October 6th, 2011 at 11:06 AM (Year Three: The Road Back)
    Whew.... today was one of those workouts where without a coach telling me when to go, I am hopelessly lost at keeping the correct time. So glad Coach B was on deck to tell me when to start - of course, for a few of the intervals, he was telling me to go basically as my hand was hitting the wall from the previous swim. No matter.... until the last part of the workout when I was wanting to do anything BUT freestyle, I was at least making all the intervals without fins, albeit sometimes with no extra time to rest. Anyhoo... here's what we did:

    400 Warm-Up
    6 x 50 Kick on 1:00 Kick, 1>3, 4>6
    1 x 25 Free on :40
    1 x 50 Free on 1:00
    1 x 75 Freeon 1:10
    1 x 100 Freeon 1:25
    2 x 25 Free on :35
    2 x 50 Free on :55
    2 x 75 Free on 1:15
    2 x 100 Free on 1:30
    3 x 25 Free on :30
    3 x 50 Free on :50
    3 x 75 Free on 1:20
    3 x 100 Free on 1:35
    2 x 25 Kick on :25 (dropped 2 - 25s to catch my breath)
    4 x 50 Free (w/ fins) on :45
    4 x 75 Kick / Back / Kick by 25 (w/ fins) on 1:25
    4 x 100 Fly Drill Cycle (w/ fins) on 1:40
    400 Cool-Down
    Total Yards - 3550

    If you attempt this one without someone watching the clock for you, then I wish you well! Of course, M in the lane next to me didn't have any problems remembering when to go next. Between the coach telling me when to shove off and watching when M left, I was able to basically stay on task. YAY!

    Two days until my first SCM meet of the season. Should be a great meet!

    Enjoy your swims today.... and I'll check in tomorrow.
    Categories
    Swim Workouts