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Swim Workouts

  1. 09.19.12 -Wednesday workout

    by , September 19th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Ray, Leah and Dave. I'm still feeling worn down. Picked it up a little at the end but mostly struggled today.

    SCY

    600 Warm up

    4 x 125 - 1:45 (made 1:30s)
    100 Easy
    4 x 150 - 2:30 (IM Order/Kick/Pull)
    100 Easy
    4 x 75 - 1:15 Convert back to fly
    100 Easy

    10 x 50 Kick

    4 x 125 IM - 2:00
    100 Easy
    4 x 150 - 2:30 (IM Order/Kick/Pull)
    100 Easy
    4 x 75 Pull - 1:00 Descend (50, 48, 48, 45)
    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  2. Tuesday, Sept. 18, 2012 7:00-9:00pm

    by , September 19th, 2012 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Whew, heck of a day at work today! I had two major pieces of machinery take major crashes on me today, and spent almost 5 hours getting one up and running and another 1 hour on another machine later. I guess that's what I get paid for, but I can still about it!

    Tonight's practice was supposed to be an "EZ" one, at least on an effort exerted basis, as the coach doesn't want to be pushing us too hard with all this bad air over here from the fires. Without any wind to disperse the smoke, it just lingers in the valley, making it pretty tough to breathe. Practices are completely optional, and we can get out whenever we need to if we need to. I felt fine though, other than fatigue from work.

    Water was COLD (78!!) Big change when we've been at the YMCA pool around 84 degrees.

    Warmup:

    300 Free DPS breathe every 5 (was more like a 2/4 pattern due to the air quality)
    300 Breast Kick w/ board (WTH!!)
    300 Free Pull DPS breathe every 5 and descend (again 2/4 pattern)

    5 x 200 Back or Breast @ LIFO (did all back, and went 2:42-2:45s) about :15 rest for me
    --probably the most backstroke I've done at any one time

    10 x 50 "Core Kick" w/ fins on back @ 1:20

    5 x 200 Free EZ DPS @ 4:00 - breathe every 3, and maintain good stroke
    I did these super EZ, probably going 2:55ish or so

    10 x 50 Flutter Kick w/ board @ 1:20 easily held :46s with minimal effort

    "Main Set (kinda)" I at least gave effort here
    5 x 200 IM @ 4:00 Descend 1 to 2, and 3 to 5
    1. 2:45ish - very sluggish from being cold
    2. 2:35 - warmed up better
    3. 2:38
    4. 2:31
    5. 2:21!! - probably my best practice 200 IM from a push - Best Time in meet is 2:08
    10 x 50 Dolphin Kick w/ fins @ :45
    Made them, didn't cramp until the very last pushoff of the final 25. I call that success.

    6 x 25 @ 1:15 Odds V-Sit Scull, Evens Sprint Breaststroke

    200 EZ and gone

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

    5750 Yards - not too shabby for the type of workout. It was tough in other ways than a typical 6000 yard practice.
  3. Sprinter's Double, Tues., Sept. 18

    by , September 18th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 20 min
    leg abductor, 120 x 4 x 8
    explosive leg press, 190 x 4 x 15
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    read delt flys, 60 x 4 x 15
    resisted standing long jumps, 30 x 1 x 10
    resisted track start jumps, 45 x 1 x 10
    altitude drops, 3 x 5
    power wheel roll outs, 2 x 15


    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout.

    3 x (3 x 25 + 50) w/fins
    25 = @ 100 pace @ :25
    50 = @ 100 pace @ 2:05
    75 EZ after each round

    round 1: fly/back/breast: 37, 36, 44-45
    round 2: kick: 40 (flutter), 37 (back), 36 (back)
    round 3: IM fly/breast/free: 40, 38, 38

    100 EZ

    4 x (25 AFAP kick + 75 EZ) @ 3:00
    -- did shooters, went 9s

    100 EZ

    Total: 2800


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


    Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double.

    Reasons for large time drops:
    http://www.swimmingworldmagazine.com...tary/32011.asp
    So here are 3 possible explanations for major time improvements.

    1. high altitude training.
    2. blocking pain mentally
    3. All high intensity training with paddles and flipper with good recover time.
    4. Genetics from parents and grandparents.


    Women's college swimming preview:
    http://swimswam.com/2012/09/2012-201...-auburn-women/
  4. Tuesday September 18th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1550)
    2 x 200 @ 2:45 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    4 x 100 @ 1:30 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    50 easy

    Set I (400 / 1950)
    4 x 25 @ :30 fly
    4 x 25 @ :30 back
    4 x 25 @ :40 breast
    4 x 25 @ :30 free
    Instructions were to "get your heard rate up before the main set"

    Set II (1800 / 3750)
    3 x
    * 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30
    * 4 x 50 @ :55 choice

    Set III (1200 / 4950)
    16 x 75 @ 1:00 pull with buoy and agility paddles

    100 easy

    ** 5050 yards **

    I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest

    Updated September 19th, 2012 at 12:34 AM by eric.carlson

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -09/19/20122

    by , September 18th, 2012 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:15 3:00
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50
    1 x 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Two rounds, freestyle.
    Swim round 1 on a 1:30 base, round 2 1:20 base.

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

    8 X 50 :35 or :40 or :45
    Short rest 50's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  6. 09.18.12 - Tuesday workout

    by , September 18th, 2012 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Kyle, Ray and Keith. Did some distance today. Found some speed here and there but I'm still a little beat up.

    SCY

    600 Warm up

    1000 Free (12:35) - Open turns on 200s
    2:35, 2:35, 2:32, 2:28, 2:25
    100 Easy
    Targeting a 1:15 pace. Went out a little slow. Could have split it better and made it.

    2 x 500 Free - 7:30 (6:05, 6:10)
    100 Easy
    Really kind of disappointed in these. I don't mind the time so much as how badly I faded at the end of them.

    5 x 200 IM - 3:00
    100 Easy
    Held 2:55s. Not too bad. Lots of IM for me with a drag suit. Fly was beginning to hurt at the end but I hung on and made the last one on 2:52.

    20 x 25 - :40 (2 no breath/2 hard kick)
    The kick really sucked up all my oxygen for the no breathers. I struggled a lot on this set and barely made some of these.

    5 x 100 - 1:30, Descend (1:20, 1:18, 1:12, 1:10, 1:05)
    100 Easy

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  7. Monday, Sept. 17, 2012 7:00-9:00pm

    by , September 18th, 2012 at 12:41 AM (Fast Food Makes for Fast Swimming!)
    We're finally back in with the swim team practices again, but it'll be day by day depending on how the smoke/air quality thing is here in Wenatchee. The fires are getting under wraps in the closest fires, but there is just so much stuff burning all around the central part of the state, that there is just a huge cloud of lingering smoke, and unless we have some wind to send it somewhere, it just chokes us out here in the valley. Luckily we got a little wind this afternoon, and it became breathable outside, barely. Coach took it easy on us for the most part, since the last official swim team practice was Wednesday last week.

    Warmup:

    500 DPS Free
    8 x 25 V-Sit Sculling @ 2:00 (yes, 2:00) he wanted out feet out of the water higher, more effort all around. For me he wanted me to get half my lower legs out of the water - hella hard to do!

    3 x 300 Free Pull @ LIFO +:30 (around 4:30-4:45) Fast last 100, and Descend the 300s
    • 3:26, 3:21, 3:17
    10 x 100 Kick w/ fins and board @ 1:30 Odds Flutter, Evens Dolphin
    • I cramped on the first one, and then went to kick on back w/ fins after that and did fine.
    • Coach wants me to now take it easy on the kick sets and build into them to try NOT to cramp. It will take time.
    200 EZ Swim

    Main Set -

    4 Rounds of:
    • 200 IM stretch out but work the turns and wall pushoffs/streamline kicks @ 4:00
    • 2 x 50 Fast @ 1:00 (Fly & Back, Back & Breast, Breast & Free, Free & Fly) by Rounds

    400 EZ (200 Swim/200 Kick w/ board)

    8 x 25 SPRINT @ 1:00
    Did 2 Fly, 4 Free, 1 Fly, 1 Free

    I can feel my fast efforts coming along in practices - go HIT training!

    400 EZ cooldown

    -----------------------
    5000 Yards and got out 15 minutes early
  8. Monday 9/17/12

    Monday 9/17

    PM only SCY (It has been pouring down rain here for 4 straight days, and since AM practice is outside, it was cancelled)

    600 swim 4/6/2 turns
    400 pull w/ buoy only

    8x50 @ 1:00 fingertip-drag/zipper drill
    10x50 kick FR w/ board
    5 @ :55
    5 @ :50

    2x
    4x75 @ :55 D1-4
    4x50 @ 1:00 FR kick FAST
    3x200 @ 2:30 N.S. RD1: pull w/ buoy, RD2: swim (went 1:08/2:12, 1:07/2:10, 1:07/2:09 on RD2 NS)

    10x50 @ 1:00 odd: TTP drill, even: DPS w/ overkick

    7x100 @ 1:15 D1-4 to red HR, hold fastest pace possible on 5-7 (1:07, 1:06, 1:05, 1:04 on the descend, and held 1:02s on the pace)
    4x50 @ 1:00 25 BK/25 FR EZ

    Total: 5500

    You know that first GOOD practice you have while trying to get back in shape where you feel like you aren't as far away from being in great shape again as you thought three weeks ago?

    That was this practice.
    Categories
    Swim Workouts
  9. Workout 09/17/12:

    by , September 17th, 2012 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 BK/200 IM drill
    4 x 100 FR with snorkel on 1:30

    5 x 100 kick on 2:00 (Fr/Bk/dolphin/Fr/Bk)
    4 x 125 IM's on 1:40
    - 25 drill/25 kick/25 drill/50 swim fast
    - Rotate through IM order (Fl/Bk/Br/Fr, Bk/Br/Fr/Fl, ...)

    3 x 200 FR on 2:50 (descend 1-3)
    8 x 50 on 1:00
    - 1,6,8 = DPS (ez)
    - 2-5 = Quarter's Strong
    - 7 = FAST! (went 28.7 from push)

    4 x 50 FR drill continuous with snorkel w/d
    (Solo/Rec/3200yds/60 min)
    -------------------------

    Had a good swim tonight (first one over 3k in an hour). It was relatively quiet in the pool, which I credit the relatively nice weather outside for helping. We have had some cool mornings here in the northeast (40's), but it is getting into the mid-70's so folks are trying to squeeze in their final outings before moving inside for the remainder of the fall.

    Still working on using the snorkel. I have kinda given up on flipturns at this point since I come off the wall looking like this so I just do open turns. Maybe I need to tighten it more? I came in around 1:40 on all the kicks, which were hurting towards the end of the set. I then added in the stroke work to start waking up those muscles that have been asleep for awhile.

    Matt was swimming tonight, after dropping off the face of the pool deck since May. He is really fast, and was doing a pull set during my 200's so I tried really hard to catch him, aiding my ability to descend them (2:31, :28, :26). Wiped me out pretty good! Then I worked in some speed play before loosing up.

    I feel strong in the water, thanks no doubt to the weights I've been doing over the past feel months. I know that they are not quite up to the program that Jazz set up, but they are helping. I bought a pull/chin-up bar, and do 4-6 sets of 10 every day. I need to start back in with pushups and some core work. I notice that if I am not rotating enough with Freestyle my right shoulder clicks. Not really painful, just noisy. Time to start up the shoulder stretches in earnest again.

    Finished some last minute shopping with my daughter today in preparation for move-in day on Wednesday. I would have liked to stayed the night and dropped in with Tom for a workout, but it looks like I will have the joy of making the round trip in one day to Philly (about 10 hours total in the car). Once all of her stuff is there we will be looking to take the train into the new station on 30th Street, which given the gas prices and mileage on the car is actually cheaper than driving. Maybe then I can sneak into the pool at Drexel or UPenn ...
    Categories
    Swim Workouts
  10. Monday, Sept. 17

    by , September 17th, 2012 at 06:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 back shooters w/fins @ :40
    50 EZ
    10 x 50 free w/fins @ :50
    50 EZ
    10 x 50 w/fins @ :50
    odds = back
    evens = back kick
    50 EZ
    8 x 25 belly shooters @ :40
    50 EZ

    Total: 2500


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

    Spent the weekend in Deep Creek MD for the Savageman Tri. Unfortunately, I had a bad bout of insomnia and woke up dead today despite being dry all weekend. Sleep is just so important for training. I didn't even try to push it.

    The Tri was kind of a mixed bag. Teen Fort was fantastic on the swim, and was the 5th relay swimmer out of the water. Certainly faster than I would have been! Mr. Fort handily conquered the Westernport Wall again. But he was directed the wrong way on the course, which cost him 3:00+. He also didn't dismount in time and was assessed a 4:00 penalty. Our poor runner was injured in a soccer game late Thursday night, so could only run very gingerly. Still, it was fun watching the athletes attack the very savage course. Teen Fort even says she would happily do the swim again! Julie's relay won the event, and she put in a fantastic swim leg.

    I'm hoping to rebound with a sprinter's double tomorrow.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/18/20122

    by , September 17th, 2012 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    3 X 50 descend 1:00 1:00
    1 X 100 kick 2:15 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 1:45
    1 X 100 fast 2:00
    3 X 75 1:15
    1 X 75 fast 1:30
    3 X 50 1:00
    1 x 50 fast 1:30
    Two rounds, choice.

    5 X 100 kick 2:15

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  12. 09.17.12 - Monday workout

    by , September 17th, 2012 at 10:06 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave, John and Keith. Played soccer yesterday after a couple weeks off. It was short sided 4 v 4 and the field was a little big for the number of players. Humidity was stifling with little to no breeze. Almost immediately, I was out of breath and wondering how I was going to make it 90 minutes. After about 20-30 minutes, it got better but I was unable to recover in 10-15 seconds like I'm used to. Took more like 2-3 minutes and I was often taking turns on defense to get a breather. With 10-15 minutes to go, my legs were seizing up and I was reduced to a slow trot. Fortunately, everyone else seemed to be having the same problem. Got home, took a shower and crashed pretty hard for a couple hours. Woke up feeling a lot of back and leg pain. Took some ibuprofen and went back to sleep. This morning, things weren't much better but I pried myself out of bed and headed to the pool. Warm-up was miserable. Eventually, the adrenaline started to flow and things weren't so bad. Made another 5k or so.

    SCY

    400 warm up

    6 x 100 - 1:30 descended 1:15 down to 1:05
    100 Easy

    4 x 400 - 6:00
    #1 - 50 Hard/150 Easy/50 Hard/150 Easy
    #2 - 100 Hard/100 Easy/100 Hard/100 Easy
    #3 - 150 Hard/50 Easy/150 Hard/50 Easy
    #4 - 200 Hard/200 Easy
    100 Easy
    Didn't seem to matter how much hard/easy we did, I came in about 4:55 to 5:00 on all of them. I was in a lot of trouble on #4 though. The hard 200 was only a 2:25 and I took it pretty easy for the remainder of the 400.

    6 x 100 IM - 1:45
    100 Easy
    Pushed hard on these. Made 1:20s and 1:15 on the last one. Good drag suit times for me.

    10 x 50 - :50 (IM Order + 50 Kick) x 2
    100 Easy

    16 x 25 - :40 IM Order Hard down, No breath back
    16 x 25 - :40 Sprint kick, IM Order

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  13. Saturday September 15th - Traditional Birthday Swim

    At home with Susan.

    10 x 100 @ 1:30 gentle warm up

    10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter

    10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)

    100 easy

    10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)

    10 x 50 @ :45 free
    5 x 50 @ :45 back
    5 x 50 @ :45 breast

    200 easy

    ** 5300 yards **

    My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
    Categories
    Swim Workouts
  14. Friday September 14th - AM Swim

    At home with Susan.

    Warmup (900)
    1 x 400
    5 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (1500 / 2400)
    6 x 25 @ :40 underwater SDK with monofin
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back flutter with fins
    6 x 25 @ :40 underwater SDK with fins

    Set II (1400 / 3800)
    8 x 25 @ :35, long breaststroke pullout and cruise to wall
    4 x 50 @ 1:00, drill IM order
    3 x 100 @ 1:45, IM swim with fins, gentle descend

    8 x 25 @ :40, no breath DPS free
    4 x 50 @ :50, 25 fist drill + 25 free
    3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns

    200 easy

    ** 4000 yards **

    I woke up tired this morning so I wrote a this drill-heavy workout.
    Categories
    Swim Workouts
  15. Monster Sunday, Sept. 16, 2012 1:00-2:10ishpm @ the Y

    by , September 16th, 2012 at 06:12 PM (Fast Food Makes for Fast Swimming!)
    I picked this workout from PWB's workout forums: [ame="http://www.usms.org/forums/showthread.php?t=21373"]Monster of the Week[/ame].

    Got into the Y lap lanes right away at 1:00pm to get started on this. On Sunday there is one lane with the handicap ladder for the walkers, 2 lanes for lap people, and 3 lanes worth of the pool for public swim. I knew it may get nutso in my lane, so I wanted to get through as much of this as possible. Did pretty decent.

    Warmup:
    10 x 100
    • #1/2 75 Free, 25 Fly @ 1:40
    • #3/4 50 Free, 25 Fly, 25 Free @ 1:35
    • #5/6 25 Free, 25 Fly, 50 Free @ 1:30
    • #7/8 25 Fly, 75 Free @ 1:25
    • #9/10 100 Free @ 1:20
    4 x 125 IM (25 Fly, 50 Back, 50 Breast) @ 2:00 (went 1:47ish)
    PWB wrote this as 25 Fly/50 Back/75 Breast, but that's not 125, so I dropped a length of breast.

    Main Set:

    5 Rounds of:
    • 200 Free (I did pull) @ 2:25 (going 2:16-2:20s)
    • 100 IM @ 1:30 (1:15-1:18s)
    • 50 Free cruise @ 1:15
    In the middle of this I ended up having 4 people in my lane of varying speed, and I'm not sure if it was me or them that was getting more about everyone doing different stuff, and me constantly passing people age group style (anything goes).

    At this point, I had to stop the PWB training, and talk with the lane to try to get us all doing the "same thing" at least. 2 of the guys I knew and the other was some tri-guy who was of decent speed. When I asked him what kind of interval he could do 100s on, he responded with "you mean how much rest between each one?" That's when I remembered that tri-guys don't actually know how fast they're going, only take :30 rest and go again, or however they work.

    I just forgot about trying to coordinate, and told them I was just going to do a 500 straight pull.

    1 x 500 Free Pull (went 5:40) with traffic

    250 EZ and out

    ---------------------
    4000 Yards
  16. 09.15.12 - Saturday workout

    by , September 15th, 2012 at 07:17 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Bob, Bob, Sally and Joe. Had to squeeze a workout in before soccer games started at 8:00 this morning. I was pretty slow today. Very tired from the week.

    SCY

    400 Warm up

    4 x 25 - :30 IM Order
    4 x 50 - :55 IM Order down/Free back
    4 x 75 IM - 1:15
    4 x 100 Free - 1:30

    200 Kick
    4 x 200 - Odds IM on 3:15, Evens Free on 3:00
    4 x 50 Kick

    400 Pull
    8 x 100 - 2 IM, 2 Free; IMs on 1:45, Free on 1:30
    4 x 100 Pull

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  17. Workout 09/15/12:

    by , September 15th, 2012 at 05:32 PM (Maple Syrup with a Side of Chlorine)
    After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!

    w/u: 300 choice

    Pick a distance pyramid (and your rest):
    A B C D
    50 2 2 3 3
    100 2 2 3 3
    150 1 2 2 3
    200 1 1 1 2
    150 1 2 2 3
    100 2 2 3 3
    50 2 2 3 3
    1100 1400 1700 2200

    (Team/Rec/2500yds/55 min)
    --------------------------
    I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!

    I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!

    In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
    Categories
    Swim Workouts , Planning
  18. Saturday, Sept. 15, 2012 11:30am @ the YMCA

    by , September 15th, 2012 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    There is still no swim team practice throughout the weekend as the outlook for the smoke in town was questionable at the least. Well, overnight the smoke began to thin a bit, and throughout the morning it got better and better. It's still not anywhere near normal, but I decided to go check out the conditions at the pool, and they were excellent, in fact, almost normal conditions inside there.

    YMCA Lap Swim time:

    I joined up with another masters swimmer (Tom) who was there, and we did a little something to get the blood flowing.

    Warmup:

    500 Free (I bet I was under 6:00 for this)
    (Tom did a 400 Pull while I warmed up, he was already warmed up)

    The remainder of workout we did together:
    12 x 50 Flutter Kick w/ board @ 1:00 cruised about :50s w/ final one fast did :39

    Main Set:
    I made up the base of the set
    Tom selected the intervals and did all Free
    so I modified with the strokes mixed in to keep intervals challenging

    4 x 100 @ 1:30 (25 Fly/25 Free/25 Back/25 Free) did minimum 3 SDKs on each
    6 x 75 @ 1:10 (50 Free/25 Breast)
    8 x 50 @ :50
    • Fly/Back
    • Back/Breast
    • Breast/Free
    • Free
    • Free
    • Free/Breast
    • Breast/Back
    • Back/Fly
    10 x 25 Free @ :20

    200 EZ and out

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

    2800 Yards - good maintinence workout


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

    The radio is reporting that we should be getting 10-15 mph winds later today and tomorrow, which should do a pretty good job of getting rid of this smoke.

    I can only cross my fingers and pray that the winds are from the east to push this stuff over to KNelson and That Guy for a while.
  19. Friday, Sept. 14, 2012 5:00-5:15ish at the Y

    by , September 14th, 2012 at 09:12 PM (Fast Food Makes for Fast Swimming!)
    Well, the swim team practice was cancelled yesterday due to the increased smoke in the valley, along with every other sporting practice/event. I got another message this afternoon that said tonight's as well as tomorrow morning's practices will be cancelled too, due to poor conditions at both the Wenatchee High School pool, and the Eastmont YMCA pool.

    For the heck of it, I called the YMCA pool to see if they were open. They were (but shouldn't have been). I should've taken a clue from the coach's emails, but stupid me decided that I'm a tough guy, and can handle a little swimming in the conditions present. Well, about 200 yards into my workout, I found out that I'm not so tough.


    Warmup/entire workout:

    5 x 100 Free @ 1:30

    I couldn't hold any faster than 1:13s on these, swimming with the same effort that used to get me in the 1:08/1:09 type of speed. It's amazing how much the air quality can really mess with your performance.

    Well, just so the workout wasn't all for nothing, I decided to throw in:

    1 x 100 AFAP from a push Free.
    Went :58 which I figured was pretty good for the day.


    Did a 50 EZ and out to the $#!++y conditions outside.

    --------------------
    650 Yards <--- quite the contrast on my FLOG page alongside all the 5500, 6000, etc. workouts.


    After a few hours of work tomorrow morning, I'm thinking about rounding up the kids and my wife, throwing a few soccer balls in the back, packing some $$$ for McDonalds, and taking a road trip a few hours away to find some random park with toys, and possibly a lake (for me of course) that is away from the smoke. While it sounds like a good idea, there are so many wildfires in Eastern Washington, that apparently most of the area is so blanketed with heavy smoke, that this idea may not be worth the effort involved.
  20. Workout 09/14/12:

    by , September 14th, 2012 at 07:01 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    400 snorkel playing around
    5 x 100 kick on 2:00
    - FR, BK, dolphin, IM, Mighty Mouse
    6 x 75 on :10 sr
    - 1-2: FR (56's)
    - 3-4: BK (60's)
    - 5-6: FR (55's)

    400 snorkel playing around/warming down
    (Solo/Rec/2350yds/45 min)
    -------------------------

    Can you tell that I recently got a new toy?
    Figured I would try it out today on some easier portions of practice like the instructions suggested. Yeah, I read instructions (most of the time). It is wobbly during flip turns, and I determined that it is more of a choking hazard when swimming fly. Fun to play around with it.

    I am still just easing back into workout mode again and just increaseing duration of swims at this point (both time in the water and also distance). Masters practice tomorrow, which should be fun.

    Also fun is the annual Bennington Car Show happening this weekend in town. Lots of great old cars and bikes rumbling through town. I saw four of these today!

    Updated September 14th, 2012 at 07:35 PM by rxleakem

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    Swim Workouts