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Swim Workouts

  1. Saturday Workout

    by , September 25th, 2011 at 10:32 AM (Pete's swim blog)
    Swam at HSA w/ George, Andrew and Dave. No drag suit.

    Was pretty tired Saturday morning. By the time the pull came around, my arms were shot. Everyone else did an extra round of 400 pull/ 4 x 100 free. I had to get to my son's soccer game so I cut out early.


    200 Fr
    100 K w/fins
    200 IM
    100 K w/fins
    200 Fr

    4 x 200 Fr - 2:45 (Descended 2:35 to 2:25)
    4 x 100 K w/Fins
    8 x 50 IM Order - :50

    4 x 200 IM - 3:20 (Descended 2:55 to 2:40)
    4 x 100 K w/Fins
    8 x 50 Free - Odds 1:00 Easy; Evens :45 Hard (Held :30)

    400 Pull - 5:20 (4:55)
    4 x 100 fr - 1:20 (1:15s)

    200 Cool Down

    (5100 total)
    Swim Workouts
  2. Block Bliss, Friday, Sept. 23

    by , September 23rd, 2011 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    -- The blocks were in at Mason, , so I threw out my planned workout and did fast race pace swims off the blocks. I was so anxious that I had to force myself to warm up first!

    Warm up:

    600 various
    4 x 50 single arm fly
    8 x 25 shooters w/fins
    4 x 50 burst 15 + cruise (2 free, 2 dolphin)
    50 EZ

    Speed Work:

    6 x 25 fly off the blocks @ 100 pace + 25 cruise back
    -- working on # kicks to the 15 & breakouts
    -- 11-12 kicks is safest for 100 pace depending on depth of start
    -- took my time on these

    100 EZ

    2 x 25 AFAP backstroke from blocks
    -- high 13, 14
    -- cramped on 2nd one
    -- 25 EZ after each and float around
    -- not as fond of backstroke starts in practice b/c my feet are in a different position than at meets (toes above gutter so I don't slip)

    100 EZ

    2 x 50 fast from blocks + 200 EZ
    -- did fly-back
    -- went mid-high 29 on first one @ 100 IM pace
    -- second one Coach Cheryl (who was working out in the next lane) joined me. I went low 29 and she went high 29. Though she rarely competes, she is very speedy.

    3 x 50 off blocks
    -- breaststroke start + cruise back
    -- legs tired, so decided to stop starts

    50 EZ

    8 x 25 free w/paddles & parachute
    -- Coach Cheryl also tried the parachute and like it b/c it forced her to sprint to avoid sinking.

    100 EZ

    Total: 2850


    No, I did not use fins from the block! Though I have seen USAS teams do this. I was pretty happy with my efforts. As I recall, I took my last 100 IM out in 28.7, so this was a good practice time with a regular suit. I may drag out my B70 and use that off the blocks next week. From now on, everything on Friday is off the blocks + mega rest. So psyched!

    I did all my starts today "race club style," i.e., like the one adopted successfully by Water Rat at Auburn. To my surprise, despite the slingshot, I was getting through the hole very well until the end. I'm just not sure if the arms swooping from the side thing makes me slower off the blocks. Will try my usual start next week to compare.

    I'm liking my schedule the last two weeks:
    M = speed + weights
    T = aerobic + hypoxic
    W = lactate
    Th = weights
    F = speed
    -- The only flaw was not getting yoga in so far.
    I want to get one team practice and one bikram session in this weekend.

    My only slight peeve of the day was that after getting an amazing unprecedented night's sleep on Wed., I slept not a wink last night. Just tossed and turned. No idea what happened there.
    Swim Workouts
  3. FAST FRI Sep 23rd, 2011 SCY

    by , September 23rd, 2011 at 12:16 PM (Ande's Swimming Blog)
    FAST FRI Sep 23rd, 2011 SCY

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    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:32
    wore training FS II legskin
    swam with Mike Tyler, & Chris
    beside Jim, Larry, Max & Paul

    assigned 4 x 500
    did: 50's on 40, 100's on 1:20, 150's on 1:55
    think I went 2150

    Main SET: scy

    4 x 050 on 2:00
    1 fr 26
    2 fly 27
    3 k 28
    4 fr 25

    100 easy

    5 x 100 on 3:00
    1 fr 58
    2 IM 62
    3 k 66
    4 IM 63
    5 fr 55

    100 easy

    6 x 200 on 5:00
    1 fr 2:02
    2 fr messed up
    3 IM 2:16ish
    4 fr 2:08
    5 fr skipped
    6 IM 2:08

    100 easy

    Upcoming Meets

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

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  4. Friday, Sept. 23, 2011 5:00am

    by , September 23rd, 2011 at 11:05 AM (Fast Food Makes for Fast Swimming!)
    Final practice before heading to Mesa for the quick weekend trip. I'll be flying out of little ol' Wenatchee-town Saturday @ 11:00am, and via Seattle will arrive in PHX @ 3:30 or so. Going to hang out with a friend Saturday evening, and probably go to the Four Peaks Brewery in Tempe for some good eats and fun times. We went there after Nationals last spring. Apparently it's quite the hang out place being so close to ASU.

    Sunday (after a good McDonald's breakfast) I'll be meeting up with PWB, heading over to the Kino Aquatics Center for Day 2 of the East Valley Invite. We're still crossing our fingers for a 99 degree daytime high
    800 Free, 200 Free, 400 IM, 50 Fly, 400 Free. I'm expecting greatness on the 800 Free, and anything great after that in this non-populated meet will be just spectacular! I think the 50 Fly honestly will be the hardest event. Trying to go all out at that point will be tough. My training lately has be conditioned well enough that I should be fine for the majority of the day, but we'll see how the heat and dehydration play a role.

    I'll be flying out of PHX at 7:00pm, and again thru Seattle, returning home to Wenatchee @ about 11:30pm, just in time to (maybe) go to Masters practice for a cool down swim Monday morning @ 5:00

    I took a vacation day from work today, so was able to get in a nice 2 hour swim this morning. I just did the masters group practice, with a few modifications. Nothing too strenuous, just more yardage than my normal 1 hour:

    100 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board
    100 Free

    4 x 200 (1 each stroke, IM order) @ :30 rest
    50 Kick, 100 Drill, 50 Swim

    1 x 500 (alt. 75 Free EZ, 25 Stroke (FLY) Fast)

    1 x 300 "stretch out". 2 others hopped in right at 6:00am for a warmup, so I just swam easy with them.

    10 x 100 Free @ 1:30

    I needed this set to get me going. I was feeling like up until a few of these when I got the blood pumping
    • First 4, held 1:07/:08
    • #5 went 1:06 then thought "let's see if I can descend these"
    • #6 1:05
    • #7 1:03
    • #8 1:01
    • #9 1:00
    • #10 :58
    8 x 75 Free Pull @ 1:05 (held :49/:50) felt pretty good, not too tough

    6 x 50 Kick w/ board @ :55
    cramped up on #6 on my left hamstring...hurts like hell.
    I really hate doing kick sets so late in a practice

    8 x 25 FAST @ :45 did odds Free, evens Back
    Last one was ALL OUT Free from a dive (did not shave/taper, nor did I get a time). Felt good though.

    Cool down in the showers.

    4600 Yards
  5. Friday workout

    by , September 23rd, 2011 at 08:59 AM (Pete's swim blog)
    Pool temp back to 86. It is really starting to cut into my endurance. I feel pretty rotten after 3000 yards. No drag suit. Everybody put in their own 1000 yards to make up today's power hour.


    500 Warm up

    My Set
    250 fr - 3:00 (2:58)
    125 k - 3:00
    250 fr - 3:00 (2:55)
    125 k - 3:00
    250 fr - 3:00 (2:54)

    250 on 3:00 is a 1:12 pace. That's pushing it for me but I made them. Seemed like a good idea when I made it up. Dave B was a good 5 seconds ahead of me on the last 250. Thought I wasn't going to make the split but it turned out it was my fastest.

    Dave B's set
    100 IM - 1:30
    200 fr - 3:00 (I did 100 IM/100 fr)
    300 IM - 4:30
    400 fr - 6:00 (I did 200 IM/200 fr)

    Dave likes his rest. Roger did all these IM. I split the difference. All IM would have been tough for me... was pretty wiped out from the previous set.

    Roger's set
    200 k - 3:20 (3:03 br)
    50 Pull/150 k - 3:10
    100 Pull/100 k - 3:00
    150 Pull/50 k - 2:50
    200 Pull - 2:40

    Had a nice lead-off kick. Pull was a killer though. No arm strength to turn over the paddles. I think the heat finally got to me.

    50 Easy

    Dave M's set
    400 fr - 5:00
    300 fr - 4:00
    200 fr - 3:00 (Dave M and Roger did 200 fly)
    1:00 rest
    100 k - 2:00 (worst kick - fly 1:53)

    Just couldn't bring myself to do a 200 fly. Was already having trouble making 300 fr on 4:00. Kick wasn't too bad. Not too long ago, I couldn't make 2:00 on 100 fly kick.

    200 Cool down

    (4750 Total)
    Swim Workouts
  6. Workout 9/22/11

    by , September 22nd, 2011 at 02:59 PM (Maple Syrup with a Side of Chlorine)
    Solo at the Rec (SCY)

    500 w/u (200 FR, 200 BK, 100 IM drill)

    5x 400 on 6:45
    (Repeat 200 Pull (150 FR, 50 BK), 100 kick, 100 IM Drill)

    200 w/d

    Not to inventive today, nor was I too enthusiastic about swimming. Hit the pool at lunch time to get in a swim, and noticed that my left shoulder is bothering me a little bit. It might be from pulling through the weeds during last night's OW in Mass. If I am lucky, my wonderful wife will massage my shoulders tonight after a dip in the hot tub. Restarted my Advil routine to help with any inflammation.

    I am now thinking that I might try to get in half a workout on Sat am with the Master's club before heading to Rhode Island. Here is a look at the race course for this weekend ... <--- One loop = 5K, I'll be doing two loops for the 10K race. Right now there are 43 folks signed up, with 18 or so preparing for the 10K.

    Updated September 22nd, 2011 at 03:49 PM by rxleakem

    Swim Workouts
  7. Wed./Thurs. Sept. 21-22, 2011 5:00am

    by , September 22nd, 2011 at 10:00 AM (Fast Food Makes for Fast Swimming!)

    I didn't feel like swimming this morning, but I still showed up at the pool. Could've been because of my hour of running around being the referee at my daughter's soccer game the night before. Chasing the two teams around the field was rough (especially for a non-runner). Started off with my standard warmup, and then just stood there for a while. Got in a whoppin' 2000 Yards in an hour!!! Yippie Skippy!!

    Thursday: (4:45am)

    300 Free
    200 Free Pull

    10 x 50 Free @ :45 (:38/:39s)

    8 x 75 Free Pull @ 1:00 (:55s)

    20 x 25 Free @ :20 (make 'em)

    300 Kick w/ board
    2400 Yards in 45 minutes (had to get to work early today)

    I'm taking a vacation day from work tomorrow (Friday) for preparation for the Mesa meet. Part of my preparation will be a "reverse taper" by swimming the full 2 hour practice in the morning, and possibly another at either lunch hour or in the afternoon at the YMCA. I tend to do better overall at meets when I'm in hard training periods.
  8. Workout 9/21/11

    by , September 21st, 2011 at 11:27 PM (Maple Syrup with a Side of Chlorine)
    Nice day in southern Vermont, so I made the trip to the Berkshires (you know, James Taylor and Norman Rockwell, even though he did spend a lot of time in Arlington, Vermont) for an open water swim tonight. There is a group of folks that meet weekly from May through September to hit the many clean lakes in the area, and my buddy Jon from the team got me on the list.

    We swam Richmond Pond, the closest to me at just over 40 miles, so I rode my motorcycle down for the 5pm swim. Total of six swimmers and one kayak, and I swam the longer loop (just over one mile). The water was cool, but warmer than the Atlantic in July, so I felt good without the wetsuit. I used this as a primer for the race this weekend, and did ok with some of the weeds/milfoil reaching out and grabbing me.

    They will swim once more next week, but I gave to work and will miss it. Usually there is a potluck after the swim, but tonight we just munched on freshly picked apples and pretzels as the sun began setting. A great thing about OW - we saw an osprey fly around, just before a bald eagle soared overhead! Amazing - my first time seeing this majestic bird!
    Swim Workouts
  9. Wed. Sept. 21

    by , September 21st, 2011 at 04:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/MF, exaggerating up and down motion
    5 x 60 -- dive from side, 12 dolphin kicks @ 100 pace to 15 + fly breakout, cruise back

    Lactate Set:

    4 x 75 best average @ 1:30
    -- did dolphin kick on back w/MF
    -- 13 quick kicks per length, then on top of water
    -- went 39, 39, 38, 39
    -- really hard on 1:30. the lack of O2 and hard effort is a beastly combo
    150 EZ

    3 x 75 best average @ 1:45
    -- IM: fy/back/breast w/fins
    -- went 50, 48, high 47-48
    -- kicked harder on last 2
    150 EZ

    2 x 75 best average @ 1:30
    -- did flutter kick w/board for the sole purpose of being able to breathe
    -- went 44-45, 46-47
    150 EZ

    1 x 75 best average
    -- did fly, went :43
    -- had cramp in right calf
    150 EZ

    Total: 2800


    Ouch. Lactate sets are hard to do on your own too. Maybe all of swimming is hard to do OYO unless it's a quickie sprint workout. Stole this set from Jeff Comming's blog. Not swimming tomorrow after 3 really solid workouts in a row. Meeting up with Jazzy for weights at noon.

    Trying to stay calm ... trying to stay calm. Had the only hair disaster of my life. Went in for zapping of gray + cut as a golden blonde. Came out an entirely different dark color. The only conclusion we could reach was that the bottle was defective or mislabeled. Really not a happy camper at the moment. Going in for some damage control tonight while Lil Fort is at swim practice. Argh!!!
    Swim Workouts
  10. Wed Sep 21st, 2011 LCM & SCY

    by , September 21st, 2011 at 10:37 AM (Ande's Swimming Blog)
    Wed Sep 21st, 2011 LCM & SCY

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    Whitney Coached
    UT, main pool LCM & Dive Well scy
    5:00 to 6:30 dove in 5:02ish
    wore training jammer
    swam with Todd, Max, and Nate
    beside tyler, Ed, & Mary

    3 x 300 (200, 100)

    Main SET: did 3 rounds LCM
    5 x 100 fr on 2:15
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 2:00
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 1:45
    85 - 90% effort best ave
    held 1:12 & 13, 1:09 on #5

    switched to scy

    100 easy

    16 x 25 on :30
    3 easy, 1 fast one round each stroke

    5 x 100 fr on 1:45
    85 - 90% effort best ave hold 10 sec better
    held 1:03's & 4's

    100 easy

    200 fr breath control, 3 breaths per length
    did 2, 2, 2, 3, 3, 3, 2, 1

    Updated September 21st, 2011 at 11:04 AM by ande

    Swim Workouts
  11. Wednesday Workout

    by , September 21st, 2011 at 09:14 AM (Pete's swim blog)
    Heater is finally turned off. Pool temp around 85. No drag suit.

    I was pretty happy with my 800. The last 200 was faster but it wasn't smooth. I had to really gut it out. Remaining workout was kind of light. We changed the 4th round to 75s to pick up the pace some. Still made it with no problems.


    450 Warm up

    6 x 50 - :45
    50 Easy

    800 Timed - Open turns every 200
    2:30, 2:32, 2:28, 2:23 (9:53)
    100 Easy

    4 times through
    * 200 Kick - 5:00
    * 6 x 50 - 1:00 (evens stroke, odds pull, #5 hard)
    * Round 1 - Stroke = Fly; Round 2 - Stroke = Back; Round 3 - Stroke = Breast
    * Round 4 - Stroke = Free; 75s instead of 50s; 2 Pull, 2 swim, 2 Pull

    200 Cool Down

    (4000 Total)
    Swim Workouts
  12. Tue Sep 20th, 2011 SCY

    by , September 20th, 2011 at 07:31 PM (Ande's Swimming Blog)
    Tue Sep 20th, 2011 SCY

    tomorrows practice starts at 5:00 am

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in at 6:32ish
    wore training jammer
    swam with Mike & Kellie
    Beside Tyler, Todd, Jim, Larry, Mary, Korey & James

    4 rounds of 150 fr 50 k 50 dr

    Main SET: scy

    4 rounds of: (diff stroke each round)
    4 x 025 on 20
    3 x 050 on 40
    2 x 075 on 60
    1 x 100 on 80
    200 k
    then rest regroup & begin next round

    400 done 300 fr, 100 IM strong
    300 done 200 fr, 100 IM strong
    200 done 100 fr, 100 IM strong
    100 done 000 fr, 100 IM strong went 65
    Did: the set but skipped 50 fr before each IM except in last round

    4 x 25 fl fast no breath

    25 SDK FAST
    roll start off side
    went 10.8

    Upcoming Meets

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

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  13. Tuesday, Sept. 20

    by , September 20th, 2011 at 06:22 PM (The FAF AFAP Digest)

    Warm up:

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

    My Version of a 100 Fly Set:

    15 x 100, done as:

    5 x 100 broken shooters w/MF
    -- all UW
    -- broken 10 seconds at each 25
    -- 3 @ 2:30, 2 @ 3:00
    -- not easy

    200 EZ

    5 x (100 broken fly w/fins + 100 EZ)
    -- only 6 SDK off walls
    -- broken 10 seconds each 25
    -- easy speed fly a bit slower than 100 pace
    -- no interval, that wasn't the point
    -- baby steps

    200 EZ

    5 x 100 free w/paddles @ 1:30

    200 EZ

    Total: 3700


    Was tired after yesterday's double, but not flattened. Felt good enough to get in some yards geared toward my 100 fly. Considered going to bikram late tonight, but I think I might be "overdoing," so just stretched instead.

    I was very lucky to dodge a lanemate today since I swam during lunch hour. I think the MF discouraged some. One women had the gall to try to ask me about it on one of my precious 10 second breaks. Do they not see I am breathing hard and looking at the clock? I completely ignored her, really had no other choice.

    It has been so long since I last did a real aerobic set (I usually get them in LCM over the summer), that I'm wondering if I have lost my ability to do one ... Though my heart rate was up on everything today. :-)

    Updated September 20th, 2011 at 09:09 PM by The Fortress

    Swim Workouts , Yoga
  14. Tuesday, Sept. 20, 2011 5:00am

    by , September 20th, 2011 at 09:57 AM (Fast Food Makes for Fast Swimming!)
    Went for a more "relaxing" swim this morning. I've been working hard lately so I took a vacation day today. Did a lot more kicking than normal...Eeeewwwwwyyyy

    300 Free
    300 Free Pull

    12 x 50 Free w/ training fins @ :50
    SDK 7-8 kicks to middle off each wall

    20 x 25 Flutter Kick w/ board @ :30

    20 x 25 Dolphin Kick on back w/ training fins @ :30
    #1-10 Streamline, #11-20 Arms at side

    3 times thru (descending rounds):
    1 x 150 Free Pull @ 1:50 (went 1:45, 1:41, 1:37 by rounds)
    1 x 100 Free Pull @ 1:15 (didn't keep track of times here)
    1 x 50 Free Pull @ :55 (to restart at "top")

    100 EZ
    3200 Yards
  15. Tuesday Power Hour

    by , September 20th, 2011 at 09:05 AM (Pete's swim blog)
    Dave B was gone today. Roger showed up with the following power hour format. Phil (visitor from California) came back for another day. He will probably be headed back tomorrow morning. Enjoyed having him swim w/ us for a couple days.

    Pool is at its normal warm state (86+). No drag suit.


    400 Warm up

    Interval_Round 1___Round 2___Round 3___Round 4___Round 5
    1:30_____100 Bk____100 K_____100 IM____100 IM____100 Str
    1:30_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:35_____100 Br____100 K_____75IM/25K__75IM/25Fl_100 Str
    1:25_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:40_____100 Fl____100 K_____50IM/50K__50IM/50Fl_100 Str
    1:20_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr
    1:45_____100 K_____100 K_____25IM/75K__100Fl_____100 Str
    1:15_____100 Fr____100 Fr____100 Fr____100 Fr____100 Fr

    Round 3 is convert IM to IM Kick (Odds)
    Round 4 is convert IM to fly (Odds).
    Round 5 is descend choice stroke (Odds).
    1:00 Break between rounds (2:00 if someone had to go to the bathroom)

    200 Cool Down

    (4600 Total)
    Swim Workouts
  16. September 19 2011 -

    by , September 20th, 2011 at 01:10 AM (Swim like an Orca, but faster !)
    Aquasol - 5:30pm 6:45pm
    Coach Janine -

    Warm 2x100FR, 200IM drill, 100K, 100P (600)
    4 Vertical Kick for 1:00 FR,Fly,FR,Fly
    200 Fly
    200 Back
    200 BR
    200 FR
    200 IM Repeat on 4:00 (1000/1600)
    6x100 P on 1:30 (600/2200)
    20x25 Sprint (500 did 250/2450)
    200 cool
    My hamstrings were threatening a reprisal, but I was able to beat it back with low calorie G2 Non-High Fructose Corn Syrup Gatorade, didnít want to push it. I signed up for the 38th Annual Sprint Short Course Meters Pentathlon at UC Davis. After 2 years (2008 & 2009) of humiliating dead last finishes in just about all the events (50 Fly, BK,BR, FR & 100IM), Iím hoping on doing what Iím doing in practice at the race, I havenít wrote out my best sprint times, because I donít want to stress on self-expectations or jinx it, although I donít believe in such things, I just know if I waltz in over confident, I wonít give it my best. I havenít done a meet this year, so I figured Iíd start out my new aged group with a bang.
    Swim Workouts , Planning
  17. Monday, Sept. 19, 2011 5:00pm (2nd swim for QBrain)

    by , September 19th, 2011 at 10:41 PM (Fast Food Makes for Fast Swimming!)
    Got in again tonight, but only had a 1/2 hour before having to go coach the soccer team, so I made the most of it.

    300 Free
    4 x 50 Streamline Kick on back @ 1:00

    Main Set:
    8 x 100 Free @ 1:10
    went 1:02, 1:07, 1:05, 1:06, then held 1:07s till the end
    I felt really comfortable with these once I got settled with a pace, and probably could've kept going for a while. Watch out Q!! The race to 30 is on!!

    100 EZ

    8 rounds:
    25 Fly @ :40 (:15-:16s)
    50 Free @ :40 (:31-:33s)
    2000 Yards in 30 minutes + 3600 Yards from the a.m.

    5600 for the day!
  18. Mon Sep 19th, 2011 SCY

    by , September 19th, 2011 at 10:19 PM (Ande's Swimming Blog)
    Mon Sep 19th, 2011 SCY

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    Went ACL Fest Fri & Sat

    Sat. Sep 17th Trained LCM
    didn't blog
    3rd round of main set was:
    400 fr on 5:05 right into
    300 fr on 3:45 right into
    200 fr on 2:30 right into
    100 fr on 1:15 (made em!)

    at the very end of practice I kicked 50 LCM flutter with a board from a push in 35

    Sunday Did not train

    Slept better Sat & Sun night

    Whitney Coached
    UT, main pool scy
    6:00 - 7:30 dove in 6:10ish
    wore training jammer
    swam with Todd, Tyler, Amy, Barndon and Nate
    beside Mike, Jim, & Larry

    assigned 3 x 300, then 100 IM
    did 500 ish?

    Main SET: scy

    9 x 50 fr on :35
    50 easy
    9 x 50 fr on 35
    50 easy

    1000 swim done 100 mod, 100 strong
    went 11:06

    9 x 100 fr on 1:10
    100 easy

    assigned: 1000 with fins 4 sdks off each wall
    did: 250 easy while everybody sat on the wall
    then did 5 repeats of
    50 skip, 50 easy, 100 strong with the group

    5 x 200 on 2:30 relaxed held under 2:20

    UT Men were in this morning
    Swim Workouts
  19. Workout 9/19/11

    by , September 19th, 2011 at 08:59 PM (Maple Syrup with a Side of Chlorine)
    SCY (6:40p-7:30pm)

    500 wu (200 FR, 200 BK, 100 IM drill)

    2x500's Pull on 7:00
    (Repeat: 50 long and strong FR, 50 Fast FR, 25 Back)

    500 mix up
    (Repeat 50 Kick, 100 IM hard)

    1000 with Paddles
    (Repeat: 50 long and strong FR, 50 FR build, 50 Fast FR, 50 back long and loose)

    300 wd (mix of 2 arm BK, breast, fly drill, and FR)

    With my first 10K swim coming up this Sunday in Rhode Island, I am trying to get some longer sets in. I was never a distance swimmer, and I loose my lap count easily so I do a lot of repeats to help to remember where I am. I was able to keep the 2 500's at 6:35, and my clock on the 1000 was 12:36 (gotta love the extra zoom from the paddles). I threw the kicking in there because I don't like doing it, and figured if I mixed in the IM's I would at least get through them quicker.

    I was able to swim a 5K non stop in the pool last Friday, finishing just over 1hr 24 minutes. That puts me in the realm of possibility to finish the race under 3 hours. The course is essential a "L"-shaped lake loop upside down (does that make sense?) - 1 mile north, 1/2 mile East, then around the buoy to the start for 5K - do it again for 10K.

    I noticed during my swim on Friday that I started to get hungry around 48 minutes. My buddy Bob in the the kayak will have water/Gatorade and food that I can munch on during the swim. I have some goo shots for energy, and was thinking about bananas and some soft granola bars.

    Does anyone have any suggestions for timing and types of nutrition? I am wondering what has worked for you? (I appreciate any help).
    Swim Workouts
  20. Phoenix, Sept. 19

    by , September 19th, 2011 at 07:43 PM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 20 (+10)
    push press, 40 x 2 x 15
    explosive leg press, 250 x 2 x 10 (+20)
    squat jumps w/45 bar, 15*
    altitude drops from highest box (42 inch), 2 x 10
    EA step ups w/20 lb DBs, 10
    EA iso squat w/20 lb DB, 5:00
    EA bicep hold w/8 lb DBs, 1:30 (couldn't find 5 lb DBs)
    EA push up hold, 1:30 (+ 30 sec)
    med balls slams, 5:00 or so
    -- 15 floor slams, 15 overhead slams, 15 rotational twist slams, 15 reverse overhead throws, something else

    * This is the squat machine I attempted to do squat jumps on (and have previously): Today, I was kicked off by a trainer b/c it is a "trainer only" machine. Incredible BS.

    ** I saw on Jeff Commings blog that he recently did 4 x 20 box jumps. Holy crap!


    Warm up:

    800 various

    10 x 25 back shooters

    Sprint Sets:

    6 x (4 x 25)
    1st 25 = burst 15 + cruise
    2nd 25 = burst 15 +cruise
    3rd 25 = easy
    4th 25 = fast 25
    50 easy between each round

    Rounds: fly, back, breast, free, dolphin kick on stomach, dolphin kick on back
    -- on fly, just did easy speed
    -- on back, I did back spin drill on the bursts
    -- on breast, no pull outs
    -- on free, just free, felt fast

    200 EZ

    4 x (25 AFAP back from blocks + 25 EZ)
    -- I should have followed chowmi's rule of nailing the finish and then looking at the clock. Times probably would have been a half second slower.
    -- Went 14 (15 kicks), 13 high (17 kicks), 13 high (17 kicks), 13 high (16 kicks)
    -- Pretty sure I went past the 15 m mark with the 17 kicks. 15-16 is usually my max for a high cycle kick start. I was just deeper than usual on the start, possibly because I put my toes over the gutter so as not to slip and was thus pulling up higher.

    100 EZ

    8 x 25 free parachute & paddles
    -- parachute fully closed

    100 EZ

    Total: 2750


    I rose from the couch today and managed a hard double. Go me. My arms are very tired tonight. And, honestly, I think it's mostly from the parachute. That thing is beastly.

    I experimented with a new nose clip today. Almost every available nose clip comes off my nose. But these laxto clips stay on fairly well: They come in S-M-L, and a S was perfect. Very glad b/c the Best Nose Clip In The World has been discontinued. I have also, after years of being a fin cheater, worn out my fins. Should get a new pair tomorrow. My fave kind are the Water Gear fins, which are quite stiff: I'm not a fan of most other floppy fins, at least for dolphin kick.

    Updated September 19th, 2011 at 08:06 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts