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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -10/08/20122

    by , October 5th, 2012 at 02:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left,2 right.

    1 X 200 kick 4:30
    5 X 100 kick 2:15
    1 X 100 swim

    1 x 200 IM 3:30
    4 X 75-1 of each stroke- 1:15 #4 on 2:00
    Two rounds

    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -

    WARM DOWN: 4 X 50 easy 1:00

    4400Y
    Categories
    Swim Workouts
  2. Workout 10/05/12:

    by , October 5th, 2012 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    4 x 100 FR on 1:20 with snorkel
    10 x 50 on 1:00
    - odds kick
    - evens stroke - strong DPS

    1 x 300 pull with buoy
    - 100 each Fr/Bk/Fr

    12 x 25 on (dodge lane traffic)
    - odds underwater work
    - evens FAST stroke

    1 x 200 with snorkel loosen and out
    (Solo/Rec/2300 yds/45 min)
    --------------------------

    More or less a recovery day today that got me over the 200 mile mark for GTD. Time to run some last minute errands, then off to the Men's Retreat this weekend in NH - might try to hop in the lake there during our free time tomorrow afternoon. Always nice to get away and put into practice that quote from the Faith Lane box to the left:

    "I need some time with God and a mental vacation." TobyMac
    Categories
    Swim Workouts
  3. 10.05.12 - Friday workout

    by , October 5th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Meredith. Felt like a sprint day even though we ended up over 4k on the yardage. Had a good challenge set.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    Broken 200 (4 x 50 Free w/ :18 in between each 50)
    100 Easy
    Made 1:58. Splits were fairly even - :29, :30, :30, :29. Feels good so far. Not sure how I'll do with just :10 seconds of rest.

    8 x 100 - 1:45
    * Odds - Hard kick/easy pull
    * Evens - Hard pull/easy kick

    Swim free - 9 minutes. Breathe once per 25, all you want on the walls. Maximize distance. Made 600 yards. Held a 1:30 pace for a while but dropped off of it. Better than I usually do.
    50 Easy

    1000 free - draft in a pace line on 1:15/100. Everyone gets 200 up front.

    12 x 25 - :40
    * Odds no breath (3 free/3 fly)
    * Evens hard stroke IM Order

    500 Easy IM Cool down

    (4450 Total)
    Categories
    Swim Workouts
  4. Thursday, Oct. 4, 2012 7:00-9:00pm Test Set Day

    by , October 5th, 2012 at 01:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free desc. the 50s
    200 Dolphin Kick w/ board desc. the 50s
    200 Free Pull breathe every 5

    12 x 25 V-Sit Sculling @ 1:15

    At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.

    I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.

    While this was going on:

    12 x 50 @ 1:00, IMOrder 3x through


    Test Set: (we got started on this while John was finishing up with the medics).


    10 x 100 Flutter Kick w/ board @ 2:00
    • I ended up going 4th in the lane (we had lots more kids there today)
    • Avg'd 1:34 (7 seconds faster than last week)
    • Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds.
    • HR 23 over 10 seconds.
    We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang kids...pay attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.


    200 Free EZ then migrate to diving end for


    Test Set #2 (ooooo happy day!)


    5 x 100 AFAP Free from a dive
    • I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work!
    • 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)
    • I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working.
    • Went :56, :55, :55, :55, :56 <-- tired on the last one
    • No cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal.
    • My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.
    200 EZ and out

    -------------------------
    3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.
  5. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    2x
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  6. Reverse Ultra, Thursday, Oct. 4

    by , October 4th, 2012 at 10:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    14 x 25 shooters w/fins @:40
    50 EZ

    Speed sets:

    8 x 25 burst + cruise, fast hands drill @ 1:00
    100 EZ

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

    4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00
    -- was rolling on the 59
    -- shocked myself by going 12 flats, even saw glimmers of 11s
    -- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better.

    100 EZ

    1 x AFAP 50 fly w/fins, 23 mid, cramped
    275 EZ

    10 x 40 w/bungee cord @ 2:00
    1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks.
    6-10: breast, swim until cord is taut and then 10 fast pulls

    125 EZ

    Total: 2950


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

    Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far.

    I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: http://www.bodybuilding.com/fun/brughelli1.htm. I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping.

    Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow.

    I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?

    Updated October 4th, 2012 at 11:17 PM by The Fortress

    Categories
    Swim Workouts
  7. Workout 10/04/12: morning(?) and noon

    by , October 4th, 2012 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    Well, not really a double, but I tired.

    With rain and overcast skies still looming (remember, it is my vacation week), Greg and I canceled our plans for an OW adventure. Since my morning was quiet anyways, I decided to head up to Woodford State Park to check out the lake there, which is about 15 minutes from home. Here are some pictures, although fog was the primary sight instead of the brilliant colors that are hanging from the trees.


    Road to the lake


    Noted.


    Feeling a little creeped out about now ...

    So, now I pop on the suit that I had in the car and venture into the water. I setup the GPS on my phone and started into the water. Burr! Water temp was about 66, with air temp in the upper 60's. Not really a problem as I have been in colder water before, so I took some time to wade in and get "comfortable." Still couldn't see much of anything when I started swimming into the mist. After about ten strokes I realized two things - I could not really tell where I was, and the water there is clear. At this point, I made an executive decision - get the heck out!

    All I could think about the clip AZTimm left on a blog post earlier in the summer. Oh well, a lesson learned here - best to actually be able to see 50 yards in front of you when trying out a new place to swim.
    -------------------------------

    Anyway, I girded up my loins and got to the Rec for a swim at lunchtime.

    w/u: 200 Fr/200 Bk/200 IM drill

    2 x 500 FR on 7:30 with snorkel
    4 x 100 Kick on 1:50

    1 x 50 ez
    8 x 50 on :50
    - Quarter's Strong
    - 1-4 Fr (hold 34's), 5-8 Bk (hold 38's)

    200 loosen and out with snorkel
    -------------------
    (Solo/Rec/2650 yds/45 min)

    Still using that snorkel. I went 6:45 on the first, then 6:52 on the second, and worked on keeping spl around 12-13. Dropped the interval on the kicking down from 2:00 and was able to get 10-15 seconds rest on each. Then worked on those Quarter's Strong to make the 12.5yd sections AFAP.

    Off to my coworkers retirement party tonight, then plan to hop in for a swim tomorrow.
    Categories
    Swim Workouts , Open Water
  8. DOUBLE Thu Oct 4th, 2012

    by , October 4th, 2012 at 03:45 PM (Ande's Swimming Blog)
    DOUBLE Thu Oct 4th, 2012

    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    tRAINED WITH with Korey, Todd, Marcio, Ned, Dale & Bob


    Warm up
    assigned 500
    did 250 or 300

    Main Set

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 fr on 1:10
    made it

    200 easy

    8 x 100 on 1:10

    200 easy

    10 x 100 on 1:08
    made it

    50 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/05/20122

    by , October 4th, 2012 at 01:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    8 X 25 sprint kick :40
    1 X 100 swim

    3 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00 #4 on 2:00
    Two rounds

    3 X 200 broken 6:00
    Fast. Broken :10 at 100

    WARM DOWN: 4 X 50 EASY 1:00

    4100Y
    Categories
    Swim Workouts
  10. Thu Oct 4th, 2012

    by , October 4th, 2012 at 10:50 AM (Ande's Swimming Blog)
    Thu Oct 4th, 2012

    Plan to lift today

    Couldn't find my keys this morning & there was a wreck on IH 35, but I left early and got to practice at 6:35ish


    Whitney coached
    SCY UT Swim Center Main pool
    6:30 - 8:00
    started with Tyler, Chris, Chris & Keith
    Warm up
    assigned 500
    did 150
    but I only did 150 warm up, my arms start hurting a little in warm up, & it goes away after 800 or 1000 yards

    Main Set

    assigned: 10 x 100 fr on 1:08
    did: most of the 100's, along with 2 or 3 turns in the middle to catch up but my arms hurt & I wasn't making the interval so I switched to lead the 1:15 lane with Jeff, Larry, Sharon, & Jason

    200 easy

    10 x 100 fr on 1:15

    200 easy

    10 x 100 on 1:14

    200 easy

    10 x 100 on 1:12

    1:00 break

    5 x 100 on 1:12


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 4th, 2012 at 03:43 PM by ande

    Categories
    Swim Workouts
  11. 10.04.12 - Thursday workout

    by , October 4th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Blakely and Keith. Blakely is one of the coaches for the kids swim team. Along with being an awesome swimmer, she was very helpful today with showing us some tips on turns. Really hope she becomes a regular.

    SCY

    700 Warm up

    100 IM - 1:30, 100 Free - 1:30
    100 IM - 1:25, 100 Free - 1:25
    100 IM - 1:20, 100 Free - 1:20
    75 IM - 1:15, 75 Free - 1:15
    75 IM - 1:10, 75 Free - 1:10
    75 IM - 1:05, 75 Free - 1:05
    75 IM - 1:00, 75 Free - 1:00
    50 Stroke - :55, 50 Free - :55
    50 Stroke - :50, 50 Free - :50
    50 Stroke - :45, 50 Free - :45
    50 Stroke - :40, 50 Free - :40
    25 Stroke - :35, 25 Free - :35
    25 Stroke - :30, 25 Free - :30
    25 Stroke - :25, 25 Free - :25
    25 Stroke - :20, 25 Free - :20
    25 Stroke - :15, 25 Free - :15
    100 Easy

    10 x 75 Kick - 1:30

    10 x 50 Pull - :50 (2 Easy/2 hard)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  12. Wed, Oct. 3, 2012 7:00-9:00pm

    by , October 4th, 2012 at 12:56 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 Free
    16 x 50 Kick w/ board @ 1:15 Odds Dolphin, Evens Breast


    5 x 200 IM @ 4:00 Desc. 1-5
    (went 2:35, 2:30, 2:26, 2:22, 2:20)
    Jared was behind me by a bit on the first 4, and on #5 he blew by me in the breaststroke leg...We ended up racing side by side the final 50, so he must've been under 2:15 on the last one. ...way to equally descend it buddy!


    16 x 25 Kick w/ fins @ :50 Odds Core Kick, Evens SDK no breathers


    Pull Set: (:30 rest between each)
    500 Free, 400 Free, 300 Free, 200 Free, 100 Free
    • set a pace on the 500(e.g. 1:10s/100), on the 400 your pace must be faster, on the 300 - faster than the 400, etc. till the 100 is a blast all out.
    • went 5:50 (1:10s)
    • 4:37 (1:09s)
    • 3:20 (1:07s)
    • 2:08 (1:04s)
    • 1:01
    16 x 50 Swim with fins @ 1:00 (did Free)
    Odds EZ, Evens FAST! I was dead and my fasts weren't very fast.

    4 x 25 Sprint @ 1:00, 1 each stroke IMO

    200 EZ and out

    ----------------
    5200 Yards
  13. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Categories
    Swim Workouts
  14. Wed., Oct. 3

    by , October 3rd, 2012 at 05:04 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    futter kicks on bosu, 2 x 100
    captains chair leg raises, 2 x 20
    standing power wheel roll outs, 10 -- much tougher than those done on knees!
    power wheel pike ups, 2 x 10

    standing plate jump, 2 x 10
    -- used 5 lb plates, tried 10 and my elbow didn't like it
    DB box squat jumps, 2 x 10
    -- used 10 lb DBs on shoulders
    altitude drops, 10
    knee tuck jumps, 10

    fast leg extension, 70 x 23 x 10
    explosive leg press, 190 x 3 x 15
    glute isolator machine, 60 x 3 x 8 each leg
    rear delt fly, 85 x 3 x 15


    Swim/SCY/Solo: Recovery

    600 various
    12 x 25 shooters w/fins @ :40
    50 EZ
    10 x 50 fly drills @ :20 RI
    100 EZ

    Total: 1550


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

    Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget.

    Soft tissue massages and shoulder pain:
    http://www.swimmingscience.net/2012/....html?spref=tw
  15. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/20122

    by , October 3rd, 2012 at 02:38 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
    Three rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:30
    6 X 25 sprint :40
    1 X 100 1:45
    8 X 25 sprint :45
    Choice

    9 X 100 pull
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  16. Wed Oct 3rd, 2012

    by , October 3rd, 2012 at 12:01 PM (Ande's Swimming Blog)
    Wed Oct 3rd, 2012

    right knee hurt a bit in the beginning of practice then settled down

    Swam: Fri, Sat, Mon, & Tue but didn't blog
    Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19
    Sat 500 fr 5:27
    Mon: 4 fr 4:14
    Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice
    Sun did not swim
    Lifted Tue


    Whitney coached
    SCY UT Swim Center Main pool
    6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna

    Warm up
    800 done 75 fr 25 no free

    Main Set

    10 x 25 fl on 25

    400 fr 85%

    8 x 50 fl/bk on 45

    400 fr 85%

    6 x 75 fl,bk,br

    400 fr 85%

    4 x 100 IM on 1:25

    400 fr 85%

    can't remember the next set

    assigned
    100k
    100sw
    200k
    200sw
    300k
    300sw
    did a bit then

    did a few 25's FL & SDK

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 3rd, 2012 at 12:14 PM by ande

    Categories
    Swim Workouts
  17. Tuesday 10/2/12

    Tuesday 10/2

    PM only SCY

    2x
    200 FR
    200 BK (50 swim/50 fast kick on back)

    3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc)
    4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim
    2x100 @ 1:40 BK 3R/3F/3L/3F
    3x150 @ 2:20 BK 100 kick/50 swim
    1x100 @ 1:140 BK 3R/3F/3L/3F
    2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29)

    50 EZ

    Total: 2700
    Categories
    Swim Workouts
  18. 10.03.12 - Wednesday workout

    by , October 3rd, 2012 at 09:21 AM (Pete's swim blog)
    Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today.

    SCY

    600 Warm up

    5 x 200 - 2:50 Convert free to kick
    100 Easy
    Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it.

    100 Breast - 2:00
    200 Back - 3:00
    300 Free - 4:00 (1st 25 of each 100 fly)
    400 Free - 5:00
    100 Easy
    After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400.

    100 Free - 1:30, 75 Free - 1:30
    100 Free - 1:25, 75 Free - 1:25
    100 Free - 1:20, 75 Free - 1:20
    100 Free - 1:15, 75 Free - 1:15
    100 Free - 1:10, 75 Free - 1:10
    100 Free - 1:05, 75 Free - 1:05
    75 Free - 1:00, 50 Free - 1:00
    75 Free - 0:55, 50 Free - 0:55
    75 Free - 0:50, 50 Free - 0:50
    75 Free - 0:45, 50 Free - 0:45
    50 Free - 0:40, 25 Free - 0:40
    50 Free - 0:35, 25 Free - 0:35
    50 Free - 0:30, 25 Free - 0:30
    25 Easy

    12 x 50 IM Order - :50

    200 Cool down

    (5400 total)
    Categories
    Swim Workouts
  19. Tues, Oct. 2, 2012 7:00-8:15pm cut short...

    by , October 3rd, 2012 at 12:20 AM (Fast Food Makes for Fast Swimming!)
    The head coach wasn't there, but we had one of the assistants there to give the coach's workout. It's kind of like when a substitute teacher comes to school for the regular teacher...they attempt to get things done, but the students know just how to twist everything they say or do into a tangled mess.

    Warmup:

    400 Free
    200 IM Drill
    200 Kick w/ board

    Pre set: @ LIFO (last in, first out)
    100 IM Pull
    200 IM Swim
    300 IM Pull
    300 IM Swim
    200 IM Pull
    100 IM Swim
    It was wavy as hell in the pool during this.

    Speed Set:
    14 x 25 Best Stroke @ :35 Fast
    did all Fly, held roughly :16-17s.

    150 EZ

    Main Set:***

    4 x 400 IMs @ 6:20 done as:
    • 2 x 200 IMs w/ :10 rest after the first one
    • the 2nd 200 IM of each pair is faster than the 1st 200 IM
    • Each 400 is also a descended overall time
    I was 2:45/2:40, 2:40/2:35, 2:35/2:30 on the first 3 groups, then...

    We all got pulled from the pool. (right when I was going to go fast! ) Apparently the air quality was deteriorating so quickly that the kids were having trouble breathing. The guards had one girl out at the end of the pool who already has asthma problems, and tending to her.
    Not sure what it was, but possibly a chlorine problem, or something else??
    Well, on top of that, while we were in the showers not more than 3-4 minutes after getting out of the pool, the fire alarm went off!! Sonuva!! Had to get dressed really quick and out. The guards said they weren't sure why the alarm went off, but someone in the high school probably pulled one of the many alarms on the wall to be funny.

    At least everyone's okay.

    ----------------------
    3700 Yards completed...


    Oh yeah, I signed up for the BAMFest meet on Bainbridge Island just west of Seattle this coming Saturday. Get to ride the ferry across Puget Sound. That's always a thrill for me since I don't get to go on one very often.
    I'm going to be swimming my "sprint version" of a swim meet.
    50, 100, 200, 500 Free, and 50 Back.
  20. Workout 10/02/12: evening

    by , October 2nd, 2012 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I was still not feeling altogether enthusiastic about swimming tonight, but I was encouraged when I saw Matt and GregJS's cars in the parking lot of the Rec Center. While waiting for the age-groupers to hop out I suggested that IM set I didn't get to do yesterday, and they both were crazy enough to try it with me as the main set.

    w/u: 200 FR/200 Bk/200 IM drill

    5 x 200 done as 50 Stroke Hard + 150 DPS free, IM order rounds 1-4, then 200 IM for time on the last one. - I did ...
    - Fly (50 yds) plus Free on 3:00
    - Back (75 yds) plus Free on 3:00
    - Breast (50 yds - got smoked) plus Free on 3:10
    - Free (50 yds) plus, well, it's all free on 3:10
    - FAST 200 IM: went 2:31
    (I came in around 2:40-5 for the first four)

    4 x 50 FR Active Recovery (:45, :50, :55, :60)
    4 x 100 Kick on 2:15 (IM order)
    1 x 50 loosen those arms up for ...

    4 x 50 on 1:00
    - Hypoxic work down (breathe 4/5/6/7), FAST back to the start
    - I used the snorkel on 2-4

    10 Deep Water bobs into
    4 x 25 on :35
    - odds = 12.5 Race pace, 12.5 cruise
    - evens = 12.5 cruise, 12.5 Race pace
    (I did Bk odds and Fr evens)

    100 loosen with snorkel and out
    (Masters/Rec/2650yds/ 60 min)
    ------------------------------
    I forgot how much fun that little IM/stoke set was! It has a good blend of "get the heart pounding" on the stroke, then "settle down" into a techniquey DPS free interlude before some rest. Both Matt and Greg are excellent "evil strokers" (I like that, Fort), so I knew that I would be staring at toes but it pushed me to really work it. I then set to building each 50 of the IM and was happy with that time.

    Matt picked the kick set, and it had enough rest that I made it despite my abysmal breaststroke kick. We then went into some speed work to finish out the night and ended up tacking on some extra rest so as not to swim these too fatigued.

    So it was just us three tonight, and both these guys really pushed me to dig deeper. Greg did a fantastic job getting through these hard sets, and we all left a tad winded! I'm planning on staying dry tomorrow, but will likely hit the gym for some weights. Greg and I are looking at perhaps a lake swim on Thursday, then I'll get in on Friday before leaving on a Men's Retreat with my son for the long weekend. Maybe I can swim in the lake over there on Saturday afternoon
    Categories
    Swim Workouts