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Swim Workouts

  1. Tuesday April 17th

    Santa Clara Masters
    LCM

    400 swim
    200 IM drill/kick
    200 swim

    16 x 50 @ 1:45 kick, IM order

    8 x 50 @ :10 rest free drill, 2 fist drill, 2 zipper drill, 2 shark drill, 2 swim

    2 x 200 @ 3:30 pull with buoy and paddles

    200 easy

    2600

    ************************************

    I was planning to give test drive another of the Masters teams in Silicon Valley this week, but on closer inspection non of their workout times is ideal for my schedule so I decided to stick with Santa Clara Masters.
    Categories
    Swim Workouts
  2. Back From Ban, Catchup, Monday, April 23

    by , April 23rd, 2012 at 03:31 PM (The FAF AFAP Digest)
    Back from the verbal dueling ban! I read everyone's blogs while gone, but missed commenting on them. I did virtually nothing last week, and now the taper b*tchies have set in. I was somewhat worried that they took their time manifesting. It's also somewhat puzzling to me that I am not just hating this third week of taper ....


    MONDAY:

    Swim/SCY/Solo:
    40-45 minute slow post meet swim

    Massage:
    Got a 90 minute deep tissue massage, which felt great after the meet. Since I seem to have trouble recovering from massages, I decided to do one 11 days out rather than the week before.

    Commentary:
    I was sore from the meet despite only doing 5 x 50, and my shoulder/scapula could feel the ballistic sprinting. A friend also told me that acupuncture + cupping was the equivalent of a deep tissue massage (soreness, toxin release, etc). Since I did that on Thursday before Zones, that may explain why I felt so blah and tired both days. Lesson learned! None of that the week of a meet.

    Hereís a vid of my 50 fly that SwimShark kindly took. I'm in lane 5, 4th lane from the bottom. [nomedia="http://www.youtube.com/watch?v=KUnKJGsSW88&feature=youtube_gdata_player"]50 fly - YouTube[/nomedia]. As I thought, I should have stayed under a bit longer on the second length and had a subpar breakout. Happy to see a snappy start and turn though.


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

    TUESDAY:

    Swim/SCY/Solo:

    Warm up:
    600 choice
    12 x 25 shooters w/fins
    50 EZ

    Speed Sets:

    5 x 50 torque drill (no paddles)
    50 EZ
    5 x 50 burst + cruise @ 1:30
    100 EZ
    5 x 50 burst + cruise @ 1:30
    100 EZ
    16 x 25
    odds = up tempo @ :30
    evens = EZ @ :45
    200 EZ

    Total: 2550


    Acupuncture/Cupping, 60 min

    Rehab/Stretching, 30 min


    -- Felt sluggish as expected after yesterdayís deep tissue. I suspect Iíll feel this way until later in the week, especially after adding on the acu/cupping.


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


    WEDNESDAY:

    Swim/SCY/Solo:

    600 various

    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    50 EZ

    4 x 50 fly drill @ :20 RI
    4 x 50 back drill @ :20 RI
    4 x 50 breast drill @ :20 RI
    100 EZ

    Total: 1700

    Commentary:
    Still sluggish in the water, as expected. I cancelled an ART appt for tomorrow, as I still feel beat up. Better to let the tissues rest, I think. Slightly concerned that there is no evidence of taper bitchies ...


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


    THURSDAY:

    I meant to swim today, but life got in the way. Teen Fort and I went in for Prometheus Celaic testing (antibody and genetic testing). Between appts with the gastro and being sent to the wrong lab, this took forever and F bombs were dropped. So the first evidence of taper bitchies may have come to the fore. Though I would have been highly annoyed in any event today.


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


    FRIDAY:

    Swim/SCY/Solo:

    Warm up:
    600 choice
    10 x 25 shooters
    50 EZ

    Speed Sets:
    5 x 50 torque drill @ 1:30
    50 EZ
    5 x 50 burst + cruise @ 1:15
    50 EZ
    10 x 25
    odds = up tempo backstroke
    evens = EZ
    50 EZ
    1 x 25 @ 90%
    free, 10 mid
    125 EZ

    Total: 1950

    Acupuncture, 45 min

    Last acupuncture treatment before Nats. Skipped the cupping to avoid a deep tissue type effect. The acupuncture still made me feel sleepy. Shoulder/scapula feels much better though after 2 more treatments.


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


    SATURDAY:

    Gym:
    20 min rehab exercises
    40 minutes stretching

    Swim/SCM/Solo @ Gym pool

    500 various
    2 x 50 torque drill
    2 x 50 power kick to 15 m + cruise
    5 x 50 burst + cruise
    50 EZ
    12 x 25
    odds = up tempo
    evens = EZ
    100 EZ

    Total: 1400 m

    Commentary:

    Taper b*tchies and jitters have hit! The bod still feels tired though. Iíve been trying to get a lot of sleep, but Iím not sleeping very soundly. Iím somewhat worried about getting up early 3 days in a row at nationals (where I likely wonít be sleeping well anyway). Iíd love to be able to sleep in Saturday, and wish the 100 IM were my afternoon event ... Events are earlier than I expected with 10 lanes being run. I just donít want to be exhausted by the time Sunday rolls around.


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


    SUNDAY:

    No swim
    Foam rolling, 10 min
    Allergies starting to really bother me with sore throat and chest congestion.

    Updated April 23rd, 2012 at 04:38 PM by The Fortress

    Categories
    Swim Workouts
  3. Monday April 16th

    Warm-up (1200)
    400 swim
    4 x 100 @ 1:50, 50 catchup / 50 swim
    4 x 100 @ 1:40 gentle descend

    Set I (400 set / 1600 total)
    8 x 50 kick @ 1:10

    Set II (1600 / 3200 total)
    2 x
    * 2 x 100 @ 1:50 DPS
    * 2 x 100 @ 1:50 hit 1:20
    * 2 x 100 @ 1:50 hit 1:18
    * 2 x 100 @ 1:50 hit 1:16

    Wrap-up (400 / 3600)
    4 x 50 @ 1:15 no-breather
    200 easy

    * 3600 *

    ************************************

    Another workout with Susan, who is tapering for Nationals.
    Categories
    Swim Workouts
  4. Workout 04/23/12:

    by , April 23rd, 2012 at 03:23 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    10 x 50 on :50
    - Odds: kick
    - Evens: stroked drill

    2 x 100 FR pull with buoy on 1:30
    2 x 200 FR pull with buoy on 2:40

    4 x 50 Quarter's strong FR on :50
    1 x 50 AFAP (went 27.35)

    150 loosen
    (Solo/Rec/1900yds/35 min)
    -------------------

    Nice to be home again, and I was happy to get into the water. We did plenty of walking during vacation over the last ten days, but I only managed to get the one OW swim in. On the bright side, I only packed on 5 pounds

    My shoulders are stiff from a lot of time either lugging a backpack or sitting in either a plane or bus seat - no way to get really comfortable in either one, especially when considering that from wake up call to my bed, travel home was 27 hours yesterday. Sneaky six hour time change with the westerly travel back to the states included. My pulls did not feel altogether fast, but I came in around 1:11 and 2:29 so they had some speed.

    Found this group on facebook with some funny stuff, and this one is how I feel - legs are good, but arms have escaped me for the moment.



    Getting ready for our mini meet this weekend. So far only eight entries, so I am putting out ABP for any swimmer interested and will bump the lanes in the forums to see if any more are able to make it. Also, got my 50 mile GTD cap today, and now I am less than seven miles to 100.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/24/12

    by , April 23rd, 2012 at 01:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 200 3:30
    1 X 400 -

    4 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    5 X 200 free 3:20
    5 X 100 free 1:40
    1&2 are moderate pace. Descend 3-4-5 .

    1 x 200 Im 4:00
    1 x 100 stroke 2:15
    2 X 50 stroke 1:15
    Two rounds, break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  6. 04.23.12 - Monday workout

    by , April 23rd, 2012 at 09:23 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Howard. Pool temp ~84. Felt better than I have in the last couple weeks. Rested yesterday (no soccer ) which helped a lot.

    SCY

    400 Warm up
    200 Free
    3 x 100 IM

    2 Times through
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x 250 (50 fly/150 free/50 fly) - 1st iteration 4:00, 2nd 3:50

    25 Easy

    6 x 50 - 3:00 sprint from blocks
    I did 3 breast stroke sprints in the high 33s to low 34s. Kind of disapponting. I was hoping I could get somewhere in the high 32s. Did one fly sprint at around 32. Drank some water with about 10 yards to go. Could have gone a lot better. Remaining 2 sprints were free - 27 and 28. Those both felt really good.

    75 Easy

    4 x 50 Fly/Free - :45
    4 x 50 IM Order - :50
    2 x 250 (50 fly/150 free/50 fly) - 3:40
    Went one more iteration from the main set. Little bit harder after some sprinting but I was making 3:20 and had time to rest for the second 250.

    100 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  7. Sunday, April 22, 2012 USAS Pentathalon Meet Results

    by , April 22nd, 2012 at 11:44 PM (Fast Food Makes for Fast Swimming!)
    I played my "Master's swimmer" card for this meet, and only signed up for one of the three days of the meet.

    This was a Triple Pentathalon Meet, which was a good setup. Most of the kids did all three of the pentathalons.
    Friday night was the sprint version 50s of all strokes, plus a 100 IM (not worth my time).
    Saturday was a middle version 100s of all strokes, plus a 200 IM (doable, but still not my style)
    Sunday was the distance version 200s of all strokes, plus a 400 IM

    This looked to be the least populated day of the whole weekend after looking at the results of previous days. It was still good, and I had ample rest time between events, especially since they ranged all ages from 8 & U to 15 & Over. Almost too much rest, since I took a power nap between the 200 Back and 200 Breast.

    400 IM - 4:31.81 (+1.5 seconds from last week)
    2nd Place
    Not too bad. A week after my taper meet and still able to go quick. It was a bit rough though.
    27.28 / 31.76 (59.04)
    36.06 / 35.87 (1:11.93)
    40.27 / 40.32 (1:20.59)
    30.52 / 29.73 (1:00.25)

    200 Back - 2:15.63 (+4.5 seconds from last week)
    4th Place
    31.79 / 34.92 (1:06.71)
    35.00 / 33.92 (1:08.92)

    Insert Power Nap Here

    200 Breast - 2:31.28
    4th Place
    32.28 / 38.84 (1:11.12)
    40.30 / 39.86 (1:20.16)

    200 Fly - 2:08.80 (+4 seconds from last week)
    2nd Place
    18.91** / 42.08 (1:00.99) <--slowest go out I've had in a while
    34.01 / 33.80 (1:07.81)
    I didn't really have the incentive to go after this race like I really wanted to. Still did fine, but wish I could do it over.
    ** I didn't really go out that fast. They were doing dive-over starts at the meet, and I'm sure the person was exiting the water late and set off the pad.

    200 Free - 1:57.00 (??? Whatever)
    4th Place
    26.91 / 30.34 (57.25)
    30.45 / 29.30 <--This only picked up because I raced a guy to the finish that I saw across the pool (and beat him).


    They did an podium style awards ceremony for all age groups in the pentathalon events each day. This was really cool. I could tell all the kids loved being able to get up on the podiums with their medals around their necks like they'd just won the Olympics.
    In the 15 & Over division, I ended up with the 2nd place award.
    The 16 year old in first place was 1 minute 12 seconds ahead of me on total time, and the 3rd through 6th place guys were all pretty close behind me, so it was a close race. I was thrilled to end up in 2nd place overall.
    I had lots of compliments from parents and officials about how I was doing, especially coming to swim on the "hard" day. That's just my style.

    Now it's just time to train for about 4 weeks plus 1 week taper before heading to Canadian Nationals.


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

    Oh yeah...Chowmi: I did have my pre-meet McDonalds meal, a post meet McDonalds meal, and a 2/3 drive home McDonalds ice cream cone.

    Updated April 22nd, 2012 at 11:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  8. Saturday 4/21/12

    Saturday 4/21

    PM only SCY

    400 (100 swim/20 IM k/dr/100 swim)
    8x50
    4 @ :40 D1-4
    4 @ :45 Build

    2x (:10 rest except where noted)
    400 pull w/ buoy and paddles
    300 kick w/ board
    200 IM drill/swim
    4x50 @ 1:00 V.S. (Rd1 BR, Rd2 FL)

    100 EZ

    8x25 @ :30 w/ fins
    4 shooters
    4 breaststroke (odd w/ fly kick long strokes, even w/ free kick fast turnover)

    100 EZ

    Total: 3400
    Categories
    Swim Workouts
  9. 04.21.12 - Saturday workout

    by , April 21st, 2012 at 01:53 PM (Pete's swim blog)
    Swam /w Sally, Dave, Bob, Bob and Howard at HSV Nat.

    SCY

    500 warm up

    100 Kick w/ fins
    100 Free/Fly
    100 Free
    50 Fly
    2 x 100 Kick w/ fins
    100 Free/Back
    200 Free
    50 Back
    2 x 100 Kick w/ fins
    100 Free/Breast
    300 Free
    50 Breast
    100 Kick w/ fins

    4 x 100 Free down/IM Order back - 1:45
    8 x 50 Free - :45
    16 x 25 IM Order fast - :45

    200 Pull
    100 Breast
    300 Free
    50 Breast
    100 Pull
    200 Pull
    100 Back
    200 Free
    50 Back
    100 Pull
    200 Pull
    100 Fly
    100 Free
    50 Fly
    100 Pull

    200 Cool down

    (5900 total)
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/12

    by , April 20th, 2012 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 KICK 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four rounds

    5 X 200 pull
    #1 on 3:00
    #2 on 2:50
    #3-4-5 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  11. Happy Kind-of A No-Fins Friday!

    by , April 20th, 2012 at 12:23 PM (Year Three: The Road Back)
    To be honest, while I've done kicking on top of kicking lately, it's been wearing fins. Now, I typically wear the short fins - not the really long ones I started out with. That being said, I was amazed at how much harder my legs were (read: how sore my legs felt) after doing yesterday's entire workout sans fins.

    So... today I decided that I would try to do at least part of the workout sans fins. Not only does it help my blisters heal, but it really works my legs so much better than kicking with fins. Who knew?

    Here's what I did today:

    350 Warm-Up
    1 x 300 Free / Fly / Free / Fly (w/ fins) on 6:00
    2 Sets (w/ fins and board):
    - 1 x 100 Dolphin Kick on 2:00
    - 1 x 100 Flutter Kick on 2:00
    10 x 25 One-Arm Fly (w/o fins) on :40
    1 x 250 One-Arm Fly (w/ fins) on 5:00
    1 x 250 Alternating Fly & Free by 50 (w/ fins) on 5:00
    2 x 200 Alternating Dolphin & Flutter Kick by 50 (w/o fins) on 5:00
    8 x 50 on 1:20 (odd: one arm fly; even: free - w/o fins)
    100 Cool-Down
    Total Meters: 2700

    All in all, it was not a bad day in the pool. And - - I was able to string together 4 full fly strokes in a row (before going back to one-arm fly due to the "message" coming from my left shoulder). It felt great to do full fly, even if only for a little while. And, I was able to do more one-arm fly with my left arm today than before. The extra body rotation with one-arm fly really helps, but I know it's still a process and it's getting better - just not as fast as I would like. AND... I did (albeit wearing fins) a full 250 one-arm fly (right arm) today. Not quite sure why I thought that would be a good idea, but I made it.

    Anyhoo, this weekend will be full of pool time as I'm coaching the age group swimmers tonight, and attending both the Fitter & Faster Tour on Saturday and the Advanced Freestyle Clinic on Sunday - both of which are taking place at the Fishers High School pool where I train with my Masters team and coach my Age Group swimmers. Too cool!

    Whatever you do this weekend, enjoy!
    Categories
    Swim Workouts
  12. FAST FRI Apr 20, 2012

    by , April 20th, 2012 at 12:20 PM (Ande's Swimming Blog)
    FAST FRI Apr 20, 2012

    Last week I Entered: Austin SharkFest Swim 1.5 miles

    Sunday June 10 in Austin TX
    This is my first open water swim since the Mile Swim at South Carolina Boy Scout camp in the early 70's

    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:08
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Todd, Mike, Korey, Traci, Nate & Jim

    Warm Up
    swam easy mostly free
    900 or 1000

    Main Set (LCM)
    4 x (50 FAST from a dive, 250 easy)
    1) fr cruised it went 31
    2) fr 29
    3) fr 28
    4) fl 26 or 7
    did easy 150's after each


    Moved to diving well (SCY)

    8 x (100 fast for time, 100 easy)
    each round on 4:00
    did fr on 1st 5
    started at 57's & worked down to 55's,
    dove each one off side,
    swam 75 2 beat kick 25 6 beat kick,
    felt pretty good & 1st time in a while where I went 55's with less effort than what it's taken in the past few months

    6 k from push 70
    7 k from push 67
    8 k from dive with 2 min extra rest 62
    (she assigned 10 rounds but we ran out of time & only did 8)

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  13. Friday, April 20, 2012 5:15am

    by , April 20th, 2012 at 11:39 AM (Fast Food Makes for Fast Swimming!)
    Kind of a meet warmup type of swim with a fast effort added on. Just kept it simple today with the meet coming up this weekend on Sunday.

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20 (1:03/1:02/1:02) went hard effort
    200 IM Drill
    100 Kick EZ

    Chatted for about 15 minutes, then:

    1 x 100 Fly Sprint from a push (went 1:01)

    100 EZ kick on back

    ----------------------
    1200 Yards

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

    P.M. Swim...just for the heck of it.

    I did this just to loosen up, since I may have to work tomorrow, and won't be able to hit the pool

    5 x 100 Free @ 1:30 descended them down to 1:04
    4 x 50 Kick w/ board @ 1:00 (went :40-:42s)
    3 x 100 Free Pull @ 1:20 (1:05, 1:05, 1:02)

    ----------------------------
    1000 Yards

    Feeling good for the meet on Sunday.

    Updated April 20th, 2012 at 10:13 PM by jaadams1 (Did a 2nd swim tonight...semi EZ)

    Categories
    Swim Workouts , Daily Practices
  14. 04.20.12 - Friday workout

    by , April 20th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 - Kick Fly
    * 6 - Kick Br
    * 7-12 - Stroke (no free)

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  15. Wednesday & Thursday, April 18-19, 2012 5:00am

    by , April 19th, 2012 at 09:24 PM (Fast Food Makes for Fast Swimming!)
    Wednesday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    ----------------------------
    1000 Yards

    Yep, that was it! I just didn't feel right in the water, and decided it was a good time to hit the showers. Probably after two days of getting back to doubles and 6000+ yards per day I'd had enough! Coming off tapers and back to training sucks sometimes.

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

    Thursday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    400 IM (50 Drill/50 Swim) @ 6:00 (went a casual 5:15)
    300 IM (25 Drill/50 Swim) @ 5:00 (went 4:00)
    200 IM Fast @ 3:00 (went 2:24)
    100 IM SPRINT (went 1:06)

    100 EZ stretchout

    8 x 75 Free Pull @ 1:05 (held :51s)

    100 Kick EZ and out

    --------------------------
    2800 Yards
  16. Thursday 4/19/12

    Thursday 4/19

    PM only SCY + Crossfit

    500 (100 FR/300 IM K/DR/SW/100 FR)
    4X100 @ :10 rest SKIDS

    5x200
    2 @ 2:30 D1-2
    3 @ 2:20 hold red HR (2:07, 2:07, 2:05, 26/10)
    100 EZ

    6x100
    3 @ 1:15 D1-3
    3 @ 1:20 hold goal 1000 pace (9:59) (1:00, 1:00, :59)
    100 EZ

    4x25 @ :30 shooters w/ fins
    50 EZ
    4x25 @ :30 V.S. BR
    50 EZ

    100 EZ

    Total: 3100

    Crossfit:

    4x
    200 M row
    Swiss ball plank
    pistols
    pull-ups

    (We were split into groups of 4, with each group having one person on each exercise. The person doing the rowing determined how long the other three people did their exercises. The faster your group mates rowed, the less time you spent doing the other exercises. We rotated every 200 M)
    Categories
    Swim Workouts
  17. Thu Apr 19, 2012

    by , April 19th, 2012 at 06:15 PM (Ande's Swimming Blog)
    Thu Apr 19, 2012

    trained mon, tue, & wed
    did a double on Tue & today
    I need to get in way better shape and weigh way less

    weighed 220 at the end of noon practice today
    would really like to get under 215, 10 or 5 and not pop back up when I taper

    Whitney Coached scy
    6:30 - 8:00 dove in at 6:41
    swam with Tyler beside todd & Jim

    Warm Up
    did around 300

    Main Set

    5 x 150 on 1:45
    made it

    4 x 50 on 1:00 done 25 fl fast 25 fr

    4 x 150 on 1:45
    didn't feel good skipped a few 50's
    got out got a drink and a GU

    4 x 50 on 1:00 done 25 bk fast 25 fr

    3 x 150 on 1:45
    skipped a 50's

    4 x 50 on 1:00 done 25 br fast 25 fr

    2 x 150 on 1:45

    4 x 50 on 1:00 done 25 fr fast 25 fr

    150 fr fast
    went 1:30

    didn't feel good
    had a smoothie and drank some water

    ~ ~ ~ ~

    decided to double today at noon

    arrived just in time to start the 5 x 150's on 1:45
    swam with Traci & Kelly
    went 3rd in the lane

    made em all the whole way through
    went 1:28 on the 150 fast
    towards the end it felt like my thighs were on the verge of cramping

    got fast friday tomorrow

    ~ ~ ~ ~ ~

    2012 Meets


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -04/20/12

    by , April 19th, 2012 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds.
    50's: round 1 fly, round 2 back, round 3 breast.

    1 X 200 free 3:00
    1 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  19. 04.19.12 - Thursday workout

    by , April 19th, 2012 at 01:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Did a "make it up as you go" workout today.

    SCY

    400 Warm up

    10 x 100 - 1:30
    * Odds - IM (1:18-1:23)
    * Evens - Free (1:15-1:20)
    Started off sluggish and built in some speed. Still not 100%.

    50 Easy

    My Set:
    20 x 50 - :50 (IM Order 5 times through)
    * #4 (Free), #7 (Br), #10 (Bk), #13 (Fl) and #20 (Fr) on :40

    100 Easy

    4 Times through
    * 50 Fly Kick - 1:00, 50 Fly Pull - 1:00
    * 50 Back Kick - 1:00, 50 Back Pull - 1:00
    * 50 Br Kick - 1:00, 50 Br Pull - 1:00
    Used paddles on the pull except for fly. Tried fly pull w/ paddles on first iteration and found it horribly awkward... but better than last time I tried it.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  20. A "NO FINS" Day

    by , April 19th, 2012 at 01:36 PM (Year Three: The Road Back)
    So, I got myself a new pair of TYR fins, as my other ClubSwim fins were ripping. Love the TYR fins. My feet loving them, however, are another story right now. Day one using my fins (Tuesday) left me with blisters on my heel. Not really worried about it, as they will callous and no longer be a problem. How did I elect to solve the problem of a raw heel? Swim socks.

    Day two (Wednesday), I wore my (granted they are old) TYR swim socks under my fins. If you've seen these TYR socks, they have seams over the toes and down the sides of your foot. Well, the over the toe seam left a raw and torn blister by the end of yesterday's practice. So....

    It was a NO FIN day today! Actually, I was pretty proud of myself for leaving them off all morning and could really tell the difference in how hard my legs were working. I may have to take more NO FIN days, especially as I get back my shoulder strength and begin to regain a little speed... and get back to competing.

    Here's what I did today:
    8 x 50 Drill / Swim on 1:05
    8 x 75 Kick on 1:55 (Alternated between flutter and dolphin w/ board)
    4 Sets:
    - 1 x 50 Free on 1:05
    - 1 x 75 Kick on 1:55
    - 1 x 50 Free on 1:00
    6 x 75 Kick on 2:00
    100 Free Cool-Down
    Total Meters: 2250


    I realize it doesn't seem like a lot to many of you, but considering my shoulder was in an immobilizer sling just over 2 months ago, I'm pretty proud that I could do the 8x50 drill/swim freestyle w/o fins and make the interval.


    It's nice when baby steps are rewarded... and I'm learning such an appreciation for the little things that make swimming great - AND - I'm rebuilding my stroke from the ground up. I think when I get back to full strength, the mechanics of my freestyle (and therefore my speed) will be better than ever. Here's to hoping!


    Enjoy your swims today!
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    Swim Workouts