View RSS Feed

Swim Workouts

  1. Fri, Nov. 16, 2012 5:00-6:00pm at the Y

    by , November 16th, 2012 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    I figured that since there isn't any practice tonight or tomorrow morning with the meet going on, that I'd get in a short swim tonight at lap swim prior to my meet performances on Sunday.

    Figured out a couple things tonight:
    1. I now like practicing in a group setting - Y lap swims are boring
    2. Solo workouts are too easy to back out of stuff when it gets tough, or you're tired.
    3. See #2 above
    4. Must eat better during the day
    5. I still can't seem to make myself get past 3000 on my own

    Warmup:

    300 Free
    200 Kick w/ board
    400 Free Pull
    100 Free
    (1000/1000)

    10 x 50 Kick w/ board @ 1:00 nothing stressful, just make 'em
    (500/1500)

    Main Set: I got this idea from tjrpatt's blog the other day, though I shortened it in half 'cause I could.

    6 x 200 Free @ 3:00 broken at the 100s as:
    • 100 @ 1:10/100 @ 1:50
    • 100 @ 1:20/100 @ 1:40
    • 100 @ 1:30/100 @ 1:30
    • 100 @ 1:40/100 @ 1:20
    • 100 @ 1:50/100 @ 1:10
    • 100 @ 2:00/100 @ 1:00
    I did a 1:05 on the initial 100 @ 1:10, then just cruised the rest of the set. The final 1:10 interval I did a 1:04, then did a 1:00 on the final 100 @ 1:00. It's a good set, though I'm sure much better with a group, and with the :05 interval changes as well for a good 2400 set.

    (1200/2700)

    200 EZ

    -------------------------
    2900 Yards

    My muscles are sore from the week of swimming plus my work at work as well. It's just a regular old USAS meet this weekend, and I'll just give it my best. At least I'm doing fun events (fun for me). 200 Fly, 200 Back, 200 Free.
  2. It's On!, Friday, Nov. 16

    by , November 16th, 2012 at 06:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 fly drill @ 1:10
    8 x 25 shooters @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    6 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    Total: 1500

    ART, 30 Min


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

    I ended up taking yesterday off. Very busy at Lil Fort's school and then had a massage. Felt a bit sloggish today after massage + ART.

    We have 3 relays for the Sprint & Relay Festival on Sunday: 200 mixed medley, 200 mixed free, and 400 mixed medley!! Teen Fort used all her persuasive wiles, aided by Coach Cheryl, to coax former All American Robert Hansen out of his 4 year retirement. Along with a self described overtapered Speedo, we should be pretty speedy in the 160-199 age group. Judging by the times Coach Cheryl entered us at, she thinks we're all in great condition and fully tapered. I also think it's fantastic that my team will have two 240-279 year old relays!

    In light of this development, I am scratching the 100 fly. I would only have a nanosecond of rest and swimming it would suppress enjoyment of the "Festival." I prefer to be festive. I checked the NE Champs schedule and I can easily swim it on Saturday instead of 50 fly and have ample rest after my first 2 events. I asked Coach Charlie, the amazing meet director, to switch me to 50 breast. Haven't heard yet and he's very busy getting the relays entered. Either way is fine.

    This could be the only chance that I have to swim relays with Teen Fort before she leaves for college. Between high school swimming and winter and spring rowing, she will be busy. I think our Zones meet will conflict with out of town regattas, though I'm not positive.

    On anther note, I am deliriously happy to have dinner reservations for Thanksgiving. This is my least favorite holiday and the typical fare is just plain nasty.

    Updated November 16th, 2012 at 06:29 PM by The Fortress

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/19/20122

    by , November 16th, 2012 at 04:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:10
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 50-1 of each stroke- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-best stroke/no free- 2:00
    4 X 50 free :45
    1 X 100 -fast-

    3 X 200 3:00
    1 X 200 fast 3:00
    3 X 100 1:30
    1 X 100 fast 1:30
    3 X 50 :45
    1 X 50 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  4. Friday, November 16, 2012

    by , November 16th, 2012 at 01:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Cloudy overcast skies with humidity at 62%

    Warm up:
    1x2000 as 200 FR/200 BK

    *Set 1*
    5x200 BR on 1min rest, done as 50K,50S
    • Kicking; alt 50s as kick w/bd and kick on back
    • Swim; narrow kick, press legs together, tuck chin, hold streamline into the pull.

    200EZ BK/FR

    *Set 2*
    5(2x50 on 1:00, 1x100 on 2:00) results:
    1. 32, 32, 1:05
    2. 32, 32, 1:05
    3. 32, 31, 1:04
    4. 32, 32, 1:04
    5. 31, 31, 1:03

    500 BK DPS with compact streamlined turns

    *Set 3*
    10x50 on 1:00 SDK w/fins as 25/backside, 25/frontside
    Focused on 15+ yds underwater, tight streamlined arms behind head
    • 1-5 did 35s
    • 6-10 did 36, 35, 33, 31, extra :30 rest, 29

    Warm down: 400 EZ FLY 25K/25DR/50 Swim

    Comments:
    • Arrived to the pool feeling tired & sore, but after warm up I was ready to try making a good effort.
    • Warm Up - The usual moderate smooth pace with a focus on technical stroke details.
    • Set 1 - My BR Kick is becoming stronger so I can do more breaststroke, Coach adjusted my body position with more streamlined extension off the kick transition to pull.
    • Set 2 - Working on extending the smooth, controlled :32/50 pace into 100s, and later 200s. Did 1 min & 2 min intervals for enough recovery to get HR back down to 11/6 and keep technique as best possible. The progress so far is good considering this is my 3rd week of higher intensity swimming with intervals.
    • Set 3 - Joel and I did these together, hence the descending times as we were flat out racing each other on the last two 50s.
    • Warm Down - I have been doing different strokes in recovery and and warm down swims to get in more exposure to all the strokes.

    Updated November 17th, 2012 at 12:05 PM by fdtotten

    Categories
    Swim Workouts
  5. FAST Fri Nov 16th, 2012

    by , November 16th, 2012 at 12:08 PM (Ande's Swimming Blog)
    FAST Fri Nov 16th, 2012

    15 days till my SCM meet

    sent in my entry on Tue

    Swam on Tue & Wed didn't blog
    Lifted Wed and plan to lift today or tomorrow

    Whitney coached
    SCY UT Swim Center main pool north end with blocks
    6:00 - 7:30 dove in on time
    Swam with ned, David, Keith, Jeff & Tyler
    Beside Chris, Chris, Mike, & Todd
    Jim, Gull, Larry & Sloan

    Warm up
    went 1000 doing easy 50's on 45

    Main Set

    assigned 2 rounds of
    4 x 50 Best ave on 1:00
    300 easy
    5 x 100 best ave on 2:00
    300 easy

    did
    50's easy speed on Pt1 R1
    (3 x 50 on all 300 easy's)
    25 fast 25 easy on the 1st round of 100's
    Pt 2
    25 fast 25 easy on the 50's
    & 25 fast 25 easy on 100's
    raced mike on 2, he's looking fast


    Next Meets:

    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
    UT Austin, TX
    Categories
    Swim Workouts
  6. 11.16.12 - Friday workout

    by , November 16th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger, Danny and Keith. Woke up late this morning and rushed to the pool. I got there as warm up was ending. So, I effectively got 300 yds of warm up before the challenge set. Not good. Short day today. I'll probably make up a lot of it at the meet Sunday.

    SCY

    Challenge Set:
    6 x 50 - :50
    2:00 Break
    200 Free broken at 50s w/ :12s in between each 50. Made 2:04. Lack of warm up killed me. Never got up to speed.
    100 Easy

    12 x 25 - :40 No breath

    8 x 100 - 1:30
    * 1-4 convert 25Br/75Fr to 100Br (Made last one on 1:22)
    * 5-8 convert 25fl/75fr to 100fl (Made 100 fly but not by much)
    100 Easy

    5 x 100 - 1:40 (50 Catchup stroke w/ kickboard/50 kick)
    25 Easy

    4 x 800 Medley Relay (by 50s) - I got the Breaststroke leg
    25 Easy
    3 x 1000 Free Relay (by 25s)
    25 Easy

    200 Cool down

    (3100 Total)
    Categories
    Swim Workouts
  7. Thurs, Nov. 15, 2012 7:10-8:30pm

    by , November 16th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Got in late since I was coming from my son's swimming lesson, and we left early since we're doing an "EZ day" for the meet this weekend. I'm not swimming till Sunday, but everyone else has all 3 days to race. I'm gonna try to get to the pool tomorrow evening and battle the lap swimmers.


    Warmup (in late):
    They did 300 Free, 300 Kick w/ board, 300 Free Pull
    I did 300 Free during the 300 Pull
    (300/300)

    Kick Set:
    5 x 300s Kick w/ fins @ 4:30 I did SDK on back.
    Can you say WTF? I held 4:00-4:15s on these. I just didn't have the will to try too hard on these. The kids leading my lane were just lapping me at my 250 turn, and were going sub 3:30s on them. WOW!
    (1500/1800)

    Main Set:
    10 x 100 @ 2:00 All Choice of Stroke, but same stroke for each pair

    Odds EZ, Evens FAST
    • 1st pair: Fly w/ fast one 1:06
    • 2nd: Back - 1:15
    • 3rd: Breast - 1:18
    • 4th: Free - :59
    • 5th: Free - :58
    (1000/2800)


    Dive 25s Fast:
    • 3 were Fly
    • 2 were Back
    • 2 were Breast
    • 2 were Free
    (225/3025)

    No cool down.

    Out a bit early, and ready for the meet...or, uh, work tomorrow.

    -----------------------
    3025 Yards
  8. Thursday, November 15, 2012

    by , November 15th, 2012 at 05:52 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%

    Warm up:
    1x1200 RIMO by 300

    *Set 1*
    4x400 IM Swim/Kick
    Each 400 as 4(50 Swim "Strong"/50K "Steady", 1min rest)
    4 rounds:
    1. 50FLY/50k-BK
    2. 50BK/50k-BR
    3. 50BR/50k-FR
    4. 50FR/50k-FLY


    200EZ

    *Set 2*
    10x100 SDK w/fins
    • 1-5: 2(25/back, 25 front)
    • 6-10: 2(25 R/side, 25 L/Side)


    200EZ

    *Set 3*
    6x200 on 3:00 as 50BK, 50FR
    • 1-3: 2:25, 2:19, 2:17
    • 4-6: 2:19, 2:17, 2:14


    Warm down: 200 EZ

    Comments:

    • Same ongoing sore muscles, and tired legs, but also beginning to feel some strength gradually evolving.
    • Warmup - Swam all the strokes smooth and long, in the fly only 25s 1&7 were drill.
    • Set 1 - The 50s swim were about 200 IM race pace effort, into steady kicking (not recovery pace)
    • Set 2 - My friend Joel likes to doing SDK with fins, so we did this together
    • Set 3 - Was going to pull these 200s, but paddles straps broke. Went way more harder and faster then intended working hard to stay with Joel who was doing free pull with paddles.
    Categories
    Swim Workouts
  9. Workout 11/15/12: Preston's birthday

    by , November 15th, 2012 at 05:35 PM (Maple Syrup with a Side of Chlorine)
    00 Fr/200 Bk/200 IM drill w/u
    4 x 100 kick on 1:45

    5 x 200 on 2:45
    - 1-2: FR pull with buoy
    - 3-4: 100 FR/100 BK pull with buoy
    - 5: IM - went 2:40

    5 x 50 on :55
    - 1-4: Quarter's Strong
    - 5: FAST - went 26 high

    Noah's Ark as loosen and out
    (Solo/Rec/2750 yds/50 min)
    ---------------------------------

    Still feeling the effects of this head cold, which I am thankful has not moved to my chest. Have been able to catch up on rest, which is the most helpful thing for me, so I had a nice swim today with a little bit of speed play. I will be dry through the weekend, and plan to get back into the swim of things early next week before the holiday.

    I signed up for the BU meet today. I split request the 800 during the 1500 last weekend so I don't have to travel to Boston on the Friday of the meet to swim it. I am planning to drive down in the morning and spend the night in the city. They offer all SCM events (except the 1500), and a max of 5 events per day. As is usually the case, I'll be swimming some back to back events, but after looking at last year's timeline and the number of entries so far this year, I should be able to get some rest between efforts. Last year 515 swimmers entered, and we are only at 142 right now, which bodes well for me to get more rest I decided to swim 5 a day, and here is my lineup:

    6 Male 100 SCM IM 1:11.62 12/08/2012
    8 Male 200 SCM Breast 3:13.31 12/08/2012
    12 Male 200 SCM Back 2:24.82 12/08/2012
    18 Male 50 SCM Fly 0:31.20 12/08/2012
    20 Male 200 SCM Free 2:14.30 12/08/2012

    30 Male 400 SCM Free 4:45.57 12/09/2012
    34 Male 100 SCM Free 1:00.43 12/09/2012
    38 Male 50 SCM Back 0:31.15 12/09/2012
    44 Male 200 SCM Fly 2:43.33 12/09/2012
    48 Male 100 SCM Back 1:07.75 12/09/2012

    I have three gridges going at this point - 200 breast with Aztimm (looks like Stud will be on the DL for this), the parlay 400 FR with Jaadams1, That Guy, qbrain, and Aztimm, and the 50 back with Fortress Any other takers? Most know of my lack of fondness for the 2breast, but thought it would be fun to swim it with the guys and use it as an excuse to work my worst stroke for IM purposes. Fort beat me last year, so I will use that for motivation to come out this year (although she'll probably beat me again ).

    Now, what about that 200 fly? It was a toss up between doing that again (and racking up more individual points since last year only one person in my age group swam it) or the 50 breast, which is right before the 100 back - I opted to loaf a 200 fly for points and get more rest for the backstroke. 1600 scm's of racing, three hours travel each way - and I have to be at work the next day for a 12 hour shift.
    Categories
    Swim Workouts , Planning
  10. Wed, Nov. 14, 2012 7:00-9:00pm

    by , November 15th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    This is the first workout where a few of the high school girls came back to practice from the high school season that ended. They were in for a rude awakening as well. Sty thing was that we had 7 in our lane, and it made for difficult swimming at times.

    Warmup:
    600 (25 Free/75 Breast)
    (600/600)

    Kick Set w/ fins (did SDK on back)
    4 Rounds of:
    • 1 x 200 @ 3:00 (the easiest part)
    • 1 x 100 @ 1:25
    • 1 x 50 @ :40
    I was 4th out of the 7, and luckily #5-7 in the lane weren't good kickers, or they weren't putting forth the effort (which I think is more the case).
    (1400/2000) <--notice how 3/4 of our yardage is kick?

    6 x 200 Free Pull @ 3:30 Desc. 1-3 (yeah right!)
    did the first one easy (2:20) and was running into the back of the lap traffic. After this I'd catch them by the 125 or so, and have to do front scull for a 25, then I'd rest :10-15 seconds and swim the last 50, yet still run into them again.
    Coach John said to me that it was a "Cluster out there...and you know what I mean to say."
    It was a true mess in there, and he said we're not going to be able to do things like 200s like this, and are in dire need of more pool space.
    (1200/3200)

    16 x 25 Swim w/ fins @ 1:00
    Odds Fly, Evens Free -- GO FAST!! I did SDK to 15 Meters or more on each

    400 Stretch out swim
    (800/4000)

    At this point we went into the deep tank which is about a 12 yard square tank, and lined up around the perimeter with kickboards and kicked the perimeter trying to get a whirlpool action going in the pool. We were told to push off each of the 4 corners to keep it moving, and this was fun, but for some reason the kids couldn't push off the walls very good (kinda like in normal swimming), and I'd keep running them over. We did stuff like this for about 10 minutes or so.

    Then back to the regular pool:

    8 x 50 @ 1:30, 2 of each stroke in IM Order
    Odds Drill, Evens Sprint
    Fly :30
    Back ???
    Breast :36
    Free :28

    200 EZ and out

    ------------------------
    4600 plus the deep tank kicking stuff

    A fairly EZ practice, once we finished that opening kick set. Tomorrow will be the last team practice of the week, as we have a 3 day meet weekend out in Cheney, WA. I'm only going to swim on Sunday.
    200 Fly, 200 Back, 200 Free.
  11. Wed., Nov. 14

    by , November 14th, 2012 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 DPK back shooters w/fins @ :40
    50 EZ
    10 x 25 DPK belly shooters w/fins @ :40
    50 EZ
    4 x 100 drills @ 2:00
    50 EZ
    5 x 50 breast drill (1 pull, 1 dolphin, 1 ship kick)
    50 EZ
    5 x 50 free smooth
    50 EZ

    Total: 2250


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

    Just a super boring recovery workout. Gah, I really find these hard to get through. This feeling does not bode well for upcoming taper ...

    Body feels fatigued from training. I hope a couple days rest will mean that I don't suck on Sunday. Teen Fort will be swimming too. She's most jazzed about relays, but we still need another fast dude besides Speedo for mixed relays. No psych sheet yet. But last I checked there were only 128 people entered with tomorrow as the deadline.
    Categories
    Swim Workouts
  12. Wednesday, November 14, 2012

    by , November 14th, 2012 at 05:35 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 60%

    • Swam with Joel, my friend visiting from Ventura, CA, a professional beach lifeguard. We match up well doing different kinds of swimming in the same set. It is always fun and challenging when we swim together.


    Focus - Freestyle, Backstroke,Pace

    Warm up:
    1x2000 FR/BK S done as
    4(1x300 FR, 1x200 BK) Build effort 1-4
    200 EZ

    *Set 1*
    10x100 FR S on 1:40 =< 5:30 500 pace
    • 1-3; 1:07, 1:06, 1:05
    • 4-7; 1:07, 1:05, 1:04, 1:05
    • 8-10; 1:06, 1:06, 1:05

    200EZ

    *Set 2*
    1x1000 FR/BK S, alt by 25, Broken as:
    4x150 on 2:15, 4x100 on 1:30, desc each 1-4
    • 150s; 1:48-1:41
    • 100s; 1:12-1:07


    200EZ

    *Set 3*
    3x400 Kick w/fins, Swim, rest 1 min each, as
    1 each: Fly, Back, Free (50K/f, 50S/f)
    Did the 400 free as 8x50 on 1:00 50K/f-50S/f
    • 50s S/f: 26, 26, 26, 25


    Warm down: 200 EZ

    Comments:

    • I am continuing to make progress with the dryland program and higher intensity swimming with intervals. Still having some sore muscles, and tired legs, but there is enough energy to make a good effort each session.
    • Warmup - Working on the front end of freestyle, and alternating with backstroke.
    • Set 1 - Trying to swim a strong controlled pace with with consistent front end technique, effortless streamlining turns, and steady, smooth, but not hard kick.
    • Set 2 - More of free/back combination swimming.
    • Set 3 - Conditioning for fin swimming later in season in sprint sets.

    Updated November 14th, 2012 at 09:04 PM by fdtotten

    Categories
    Swim Workouts
  13. 11.14.12 - Wednesday workout

    by , November 14th, 2012 at 09:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Meredith, Roger, Aundrey, and various others. Back is improving but still sore. Doesn't seem to be a problem when swimming.

    SCY

    600 Warm up

    200s until failure:
    150 IM Kick/50 IM - 3:15 / 50 Kick - 1:00
    100 IM Kick/100 IM - 3:10 / 50 Kick - 1:00
    50 IM Kick/150 IM - 3:05 / 50 Kick - 1:00
    200 IM - 3:00 / 50 Kick - 1:00
    200 IM - 2:55 / 50 Kick - 1:00
    200 IM - 2:50 / 50 Kick - 1:00
    200 IM - 2:45 / 50 Kick - 1:00
    200 IM - 2:40 / 50 Kick - 1:00 <- Didn't make it - switch to free
    200 Free - 2:35 / 50 Kick - 1:00
    200 Free - 2:30 / 50 Kick - 1:00
    200 Free - 2:25 / 1:00 Rest <- Drop the kick, make the free
    200 Free - 2:20 / 1:00 Rest
    200 Free - 2:15 <- Didn't make it - end set
    100 Easy
    This pretty much hurt. I was hoping I wouldn't make 2:45 on the IM but I came in at 2:40. Feels good to make it but I dreaded the 2:40 push off. Free wasn't too bad. I thought about paddles a couple times but didn't go there.

    4 rounds of:
    * 25 Free - :40 (1 breath)
    * 25 Free - :40 (no breath)
    * 2 x 25 Stroke - :20

    400 Timed Kick (Br - 6:10)

    12 x 50 Swim/Kick - 1:00

    100 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  14. Tues, Nov. 13, 2012 7:05-9:00pm

    by , November 14th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup (got in a little late):

    300 (of a 600)
    (25 Fly Drill/25 SDK on back/25 V-sit scull/25 Free)

    16 x 25 SDK w/ fins underwater @ 1:00 (held :13s)
    (700/700)

    16 x 50 Free Pull @ 1:10 Desc. 1-4
    (800/1500)


    Main Set:

    8 Rounds of:
    • 1 x 200 IM (build each 50) @ 3:40
    • 2 x 50 Free FAST @ 1:10
    • These hurt, I was just sore all over, probably from last night's intense workout...my shoulder's screaming at me a little too.
    • I avg'd 2:35s on the IM, and came down to 2:30 on the final 2 rounds
    • The 50s were blah, about :30-:31s
    200 EZ
    (2600/4100)

    4 x 25 Choice ALL OUT @ 1:00
    Did Fly, Back, Free, Free

    300 EZ and out

    ----------------------------
    4500 Yards
  15. Workout 11/13/12:

    by , November 13th, 2012 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bK/200 IM Drill

    Repeat 3 times:
    - 1 x 200 FR on 3:30
    - 2 x 100 FR on 1:55 pull with buoy
    - 1 x 100 FR on :10 SR into
    - 1 x 50 FAST!
    - Masters Minute and repeat

    1 x 100 Kick on :20 SR
    2 x 50 Kick on :15 SR

    4 x 50 Active Recovery on 1:10
    (Masters/Rec/2650 yds/55 min)
    -------------------------------

    My very seldom opportunity to swim with the Masters team on Tuesday night happened today. I have been feeling the effects of this head cold since coming home from the meet on Sunday, and barely got through my long day yesterday (with the help of 12-hr Sudafed and lots of ginger ale). Swam the workout as written and enjoyed talking with GregJS, Steve, and Carol tonight.

    So normally today is my long day at work, but I was invited to the state house by the VT Dept of Health Commissioner due to the work of the RX abuse task force that I am working with. The very low cost model for removing expired/unused/unwanted drugs from our community's homes through a mailing label initiative or by way of permanent drop-off at the Sheriff's office (either in person or by a deputy coming to your house to pick it up) was highlighted as one of four core standards that the state is trying to implement. Throughout the state different agencies are doing things to reduce the "social access" to medicines as well as reducing environmental damage by improperly disposed drugs. Neat that our work over the last two years might be picked up on a statewide level. Anyways, needed to be up for 6am for the 2.5 hours drive to attend the 8 hour meeting, and I made it back in time to practice.

    Saw that jbs updated his splits from the meet Sunday, so I did the same here.

    Pregunta del noche: What is the capital of Vermont? (Yes, Vermont is one of the 50 states )

    Updated November 13th, 2012 at 10:30 PM by rxleakem

    Categories
    Swim Workouts
  16. Tuesday 11/13/12

    Tuesday 11/13

    PM only SCY

    500 swim 100 FR/100 BK
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:50 scull/k/dr/bld

    Kick:
    8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
    8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR

    Fins (still kick):
    8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
    8x50 3 FAST/1 AE
    4 @ 1:00 kick
    4 @ :50 swim

    100 EZ

    4x(300 + 50) @ :10 rest
    300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.

    100 EZ

    4x(150+50) @ :10 rest
    150s were D1-4, same formula as the 300s

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  17. Tuesday, Nov. 13

    by , November 13th, 2012 at 06:58 PM (The FAF AFAP Digest)
    Drylands, 45 min

    rehab ex, 15 min
    explosive leg press, 150 x 3 x 10
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 2 x 100
    yoga ball twist on cable machine, 30 x 1 x 15 each side
    captains chair leg raises, 3 x 20


    Swim/SCY/Solo:

    Warm up:

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

    Main sets:

    10 x 25burst + cruise @ 1:00
    100 EZ

    4 x 20 in & outs with race pace turn @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    1 x 50 free w/fins @ 100 pace, 24 low
    150 EZ

    1 x broken 100 fly w/fins @ 100 pace
    -- break 15 @ 25
    -- went 49
    200 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 highs

    10 x 25 shooter w/fins @ :40
    100 EZ

    Total: 2680


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


    Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.

    I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.

    I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.
  18. Tue Nov 13th, 2012

    by , November 13th, 2012 at 04:32 PM (Ande's Swimming Blog)
    Tue Nov 13th, 2012

    18 days till SCM meet


    Whitney coached
    SCY UT Swim Center Diving well
    6:30 - 8:00 dove in 6:33ish
    Swam with Mike, Jim & Paul
    Beside Chris, ned,

    Warm up
    did around 800

    Main Set

    assigned 4 rounds of
    4 x 25 on 25
    3 x 50 on 50
    2 x 75 on 1:15
    1:00 rest
    100 fast
    1:00 rest
    500 desc
    did:
    all rounds but cut a few yards
    like 400's instead of 500's

    at the end of practice with 20 min left
    several rounds of
    2 x 25 easy swim
    25 easy kick
    25 fast flutter kick
    held 14's & 15's



    Next Meets:

    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
    UT Austin, TX
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/14/20122

    by , November 13th, 2012 at 03:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    Choice. All 50's on 1:15

    2 X 100 kick 2:15
    2 X 50 kick 1:00
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 200 3:00
    8 X 100 1:30
    Pull or swim.
    100's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  20. 11.13.12 - Tuesday workout

    by , November 13th, 2012 at 09:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith and Ray. Woke up this morning with severe arthritis pain in my back. It was probably from refereeing this weekend but I didn't feel it yesterday. I took some ibuprofen and headed to the pool hoping the situation would improve. At first, flip turns hurt but after about 1000 yards, I was pain free. Big reminder of why I swim. Hurts a little now but it is far more manageable.

    SCY

    750 Warm up

    8 x 125 Sliding IM - 2:00
    100 Easy
    8 x 100 - 1:45 (1-6 Stroke; 7, 8 Kick)
    100 Easy
    8 x 75 - 1:15 (2 Kick/2 Pull)
    100 Easy
    8 x 50 - :50 IM Order
    100 Easy
    8 x 25 kick w/ fins - :30 (Odds SDK, Evens easy)
    100 Easy

    200 Timed IM - 2:35 (Dave busted me for touching at the top of the gutter instead of on the wall)

    4 x 100 IM - 1:50 (1st half of each length hard, 2nd half easy)
    75 Easy
    100 Timed IM from blocks (1:12)

    225 Cool down

    (5250 Total)
    Categories
    Swim Workouts