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Swim Workouts

  1. Thursday, March 15, 2012 5:00am & 5:30pm (w/ 200 Fly Fast)

    by , March 15th, 2012 at 10:41 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    This morning my body just didn't feel good at all. Shoulders were tight, couldn't really get moving. Threw in the towel and called this one a semi-recovery workout.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    400 Free Pull

    4 x 75 Back @ 1:15 - did 4-5 SDKs each length and went :55ish
    very tough for me!
    4 x 50 Streamline Kick on back @ 1:00

    4 x 75 (50 Breast, 25 Free) @ 1:15
    4 x 50 Breast Kick w/ board @ 1:10 I'm horrible at this

    200 EZ Free
    -----------------------
    2200 Yards

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

    P.M. Workout
    Originally I wasn't even going to swim tonight, but had second thoughts at the last moment and packed my bag up and went! I'm glad I went now after how good I felt.

    My intention of tonight was to get in a solid 200 Fly for time tonight (don't know why either...just an idea that came to me).

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Fly Drill
    6 x 50 Kick w/ board @ 1:00
    • held :44-:46s on these
    • last one I was racing my lap swim buddy and pulled off a :40 Best by far!!
    I was feeling great at this point, so I figured it was now or never for the 200 Fly. I waited a couple minutes to prepare myself.

    1 x 200 Fly for time from a push (went 2:16) I was approx. 1:05 at the 100. Clock was kind of a blur on the turn.
    I felt pretty strong on the way home too.
    2 more weeks till I get to really race this one, and it'll be my second race of the day at LMSC champs.

    200 EZ swim

    4 x 100 Free @ 1:20 (held 1:06s)
    4 x 75 Free @ 1:00 (held :50-:51s)
    4 x 50 Free @ :40 (held :33-:34s)
    4 x 25 Free @ :20 (held :16-17s)

    100 EZ swim and out

    ---------------------------
    2500 Yards

    4700 Yards for the day
  2. Thursday, March 15

    by , March 15th, 2012 at 03:04 PM (The FAF AFAP Digest)
    ART, 30 min:

    Doc says the shoulder area is not as inflamed. I guess some rest and body work agreed with it.


    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly @ :15 RI

    8 x 25 shooter w/fins @ :40
    50 EZ

    6 x 25 free no breath @ :40
    50 EZ

    4 x burst + cruise @ 1:00
    -- dolphin kick
    50 EZ

    4 x burst + cruise @ 1:00
    -- speed drills
    50 EZ

    3 x (25 build free + back turn + free breakout + east + 50 EZ)
    -- finally had a decent breakout on #3, but I generally seem to suck at these. it seems to work better if I wait until I'm virtually at the surface before flipping on my belly
    -- not sure if I'm ready to do attempt this in prime time ...

    100 EZ

    Total: 2200

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

    Felt pretty good in the water today after my second "drop taper" in 3 weeks. I'll just do an easy 1000 and a few bursts tomorrow, and be ready to go! 50 fly split request/100 back/50 free/200 mixed medley relay (fly leg). I wish that I had more than 3+ weeks to cram for Nats, but c'est la vie. I'm sure I'll be fine. I plan to start tapering on April 10, 3 days before Zones and 2+ weeks before Nats. Zones will be my last hard sprint "workout." I will keep my yardage about the same the following week, but reduce the HIT yards and increase the IG yards.

    The kids in my swim team carpool reprogramed Siri to call me "master." I am enjoying this.

    All the fast PV are folks are at the SCM meet this weekend, except Speedo and Jazzy. Here's the psych sheet and swim phone links:
    http://www.pvmasters.org/albatross/psych12.htm
    http://www.swimphone.com/mobile/meet....cfm?smid=3617

    Hmm ... I seem to have double posted this blog entry.

    Updated March 15th, 2012 at 03:50 PM by The Fortress

    Categories
    Swim Workouts , ART
  3. Thursday, March 15

    by , March 15th, 2012 at 03:02 PM (The FAF AFAP Digest)
    ART, 30 min:

    Doc says the shoulder area is not as inflamed. I guess some rest and body work agreed with it.


    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly @ :15 RI

    8 x 25 shooter w/fins @ :40
    50 EZ

    6 x 25 free no breath @ :40
    50 EZ

    4 x burst + cruise @ 1:00
    -- dolphin kick
    50 EZ

    4 x burst + cruise @ 1:00
    -- speed drills
    50 EZ

    3 x (25 build free + back turn + free breakout + east + 50 EZ)
    -- finally had a decent breakout on #3, but I generally seem to suck at these. it seems to work better if I wait until I'm virtually at the surface before flipping on my belly
    -- not sure if I'm ready to do attempt this in prime time ...

    100 EZ

    Total: 2200

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

    I took yesterday off from the pool. But diligently did my rehab exercises and stretched. Does anyone know whether there is an ideal # x per week you're supposed to rehab stuff?

    Felt pretty good in the water today after my second "drop taper" in 3 weeks. I'll just do an easy 1000 and a few bursts tomorrow, and be ready to go! 50 fly split request/100 back/50 free/200 mixed medley relay (fly leg). I wish that I had more than 3+ weeks to cram for Nats, but c'est la vie. I'm sure I'll be fine. I plan to start tapering on April 10, 3 days before Zones and 2+ weeks before Nats. Zones will be my last hard sprint "workout." I will keep my yardage about the same the following week, but reduce the HIT yards and increase the IG yards.

    The kids in my swim team carpool reprogramed Siri to call me "master." I am enjoying this.

    All the fast PV are folks are at the SCM meet this weekend, except Speedo and Jazzy. Here's the psych sheet and swim phone links:
    http://www.pvmasters.org/albatross/psych12.htm
    http://www.swimphone.com/mobile/meet....cfm?smid=3617

    Updated March 15th, 2012 at 03:49 PM by The Fortress

    Categories
    Swim Workouts , ART
  4. 03.15.12 - Thursday workout

    by , March 15th, 2012 at 08:34 AM (Pete's swim blog)
    Swam w/ Dave. Roger was supposed to show but didn't make it . We did a few small things until we were conviced he wouldn't show. Then we did about half a normal workout. Lots of fly today. Pool temp 86+.

    SCY

    500 Warm up

    6 x 50 - :45
    100 Easy

    200 IM
    100 Easy

    25 Kick/75 Pull (:30/1:10)
    125 - 1:50 (25 bk/100 Free)
    100 Easy Fly - 2:00
    25 Kick/75 Pull (:30/1:10)
    125 - 1:45 (25 bk/100 Free)
    200 Easy Fly - 4:00
    25 Kick/75 Pull (:30/1:10)
    125 - 1:40 (25 bk/100 Free)
    250 Easy Fly - 5:00
    25 Kick/75 Potty break (:30/1:10)
    125 - 1:35 (25 bk/100 Free)
    350 Easy Fly - 7:00
    25 Kick/75 Pull (:30/1:10)
    125 Free - 1:30
    500 Easy Fly - 9:00
    Kept the fly on about a 1:35 pace. Felt good... might have been able to go a bit faster.

    200 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  5. March 14, 2012

    Warm-up (1200)
    2 x 200 @ 3:15, 3:05
    4 x 100 @ 1:50, 1:45, 1:40, 1:30
    8 x 50 2 each @ 1:00, :55, :50, :45

    Set I (1200 / 2400)
    4 x 25 @ :35 finger tip drag drill
    4 x 75 @ 1:20 descend (went :56 - :52)

    4 x 25 @ : 35 single arm drill
    4 x 75 @ 1:10 descend (went :55 - :51)

    4 x 25 @ : 35 catch up drill
    4 x 75 @ 1:00 (went :56 - :53)

    Set II (900 / 3300)
    3 x 300 @ :30 sec rest
    3 x (25 back + 75 free), concentrate on core
    4 x (25 back + 50 free), concentrate on catch
    6 x (25 back + 25 free), concentrate on kick

    Wrap-up (500 / 3800)
    10 x 50 free drills

    * 3800 *

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

    Felt decent today - much better than on Monday anyway.

    Ahelee Sue Osborne swam with us this morning. She overheard me complaining that I must be doing something wrong with my left arm must during the one-arm drills, and offered to take a look at my stroke after the workout. She pointed several issues: my left hand crosses over my midline; mid way through the pull I bend my wrist quite a bit; my hands and wrists are extremely tense; and I don't exhale until immediately before I breath. She wondered if my frequent leg cramps might be caused by my rigid arms/hands and always holding my breath. I sometimes breath every 3, sometimes every 4, and sometimes every 5 strokes, so it does make sense that holding my breath might make me tense up... It will be nice to have some concrete issues to think about and work on.

    I signed up for the Rinconada Masters Spring Short Course Meet this weekend, my first ever Master's meet! I signed up for the 50 free, 200 free, and 100 breast. I am definitely not a sprinter, but they have a "Novice 50 free" [1] so I figured I might as well give it a shot.


    [1] "for those with no prior competitive masters experience"
    Categories
    Swim Workouts
  6. Wednesday, March 14, 2012 5:15am & 5:00pm

    by , March 14th, 2012 at 10:21 PM (Fast Food Makes for Fast Swimming!)
    This morning I got in a bit late...lots of standing around looking at the water today.

    Warmup:
    5 x 100 Free @ 1:30
    1st length one SDK, 2nd length 2 SDKs, 3rd - 3 SDKs, 4th 4 SDKs.
    This was harder for me than it looks. Since I do approximately zero SDKs on a regular basis, the 4 SDKs were a killer!

    Main Set:
    1000 Free Pull for time, check the 500 split, and beat it on the 2nd half.
    • 500 Split (eyeballing the clock and adding a couple seconds from last stroke into turn) was a 5:40
    • Finished @ 11:17, so in terms of simple math...uh...5:37 or so on the second half.
    • My triceps were killing me on the 2nd half of this one, but it felt great!
    10 x 50 Kick w/ board @ 1:00 (:55s)

    20 x 25 Free @ :30 going EZ/Hard by 25s

    --------------------------
    2500 Yards

    It was good to do that long swim today, even if it was cheating with the buoy and paddles. I don't do enough swims like this, and don't really want to do that many more either! This means I'm not a distance guy!

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

    P.M. Workout:

    Warmup:
    5 x 100 Free @ 1:30

    Main Set:
    5 x 100 IM (no free) @ 1:40 Fly, Back, Back, Breast (went 1:15-1:18s)
    6 x 75 Free @ 1:00 (went :50-:51s)

    2 x 25 Free Pull @ :25
    1 x 50 Free Pull @ :45
    1 x 100 Free Pull @ 1:15 (went 1:07)
    1 x 150 Free Pull @ 1:55
    1 x 200 Free Pull @ 2:30 (went 2:20)

    10 x 50 Kick w/ board @ 1:00 (:53ish)

    Repeat 5 times, but stay on interval:
    1 x 50 @ :40
    2 x 25 @ :40
    All Fast
    • Rounds 1 & 2 were Fly (went :32 @ 50)
    • Round 3 was Back (went :36 @ 50)
    • Round 4 was Breast (went :38/:39 @ 50) pretty much had time to look up at clock, take a breath and go!
    • Round 5 was Free (went :29 @ 50)

    200 EZ and out

    ---------------------------
    3200 Yards

    5700 Yards for the day


    This evening's swim at the Y was much better than my previous one this week.
  7. Sarasota Y Sharks Masters 5:30 AM Workout -03/15/12

    by , March 14th, 2012 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 200 3:20 3:00

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    4 X 50 kick 1:00
    1 X 100 swim 2:00
    8 X 25-half blast kick/half swim- :45
    1 X 100 swim -

    1 X 50 -25 fast/25 easy 1:00
    1 X 75 fast 1:20
    1 X 25 easy 1:00
    Four rounds, all choice.

    1 X 75 easy
    1 X 100 blocks @ 100%
    1 X 75 easy

    4 X 200 free 3:30 "Quarters"
    #1 50 fast/150 easy
    #2 100 fast/100 easy
    #3 150 fast/50 easy
    #4 200 fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  8. 03.14.12 - Wednesday workout: another pb in practice

    by , March 14th, 2012 at 08:43 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86 w/ hot water being dumped into the pool.

    SCY

    400 Warmup

    4 x 100 IM - 1:40
    400 Free - 6:00 (5:03)
    2 x 100 IM - 3:10 (2:45-2:47)
    400 Free - 5:45 (4:55)
    100 Easy

    400 Free - 5:30 (5:00)
    400 IM - 6:30 (5:43)
    400 Free - 5:15 (4:57)
    100 Easy

    400 IM Timed (5:23 PB! )
    I wasn't really setting out to make a personal best and the pool conditions weren't right for it anyway. But I stayed with Dave through the 100 fly. That's kind of risky because I usually burn out when I stay on his feet. The last couple strokes of fly were tough but I was close enough to gut it out. Surprisingly I didn't suffer too bad on the back stroke and was ready to go for breaststroke. Figured with the pool temp and end of practice, I'd be around 5:30 to 5:35. 5:23 was a big shock!

    200 Cool down

    (4000 Total)
    Tags: 400, i m, timed
    Categories
    Swim Workouts
  9. Workout 03/14/12:

    by , March 14th, 2012 at 07:43 AM (Maple Syrup with a Side of Chlorine)
    800: Abbreviated meet warmup

    2 x 25 AFAP on :60
    2 x 50 AFAP on 2:00

    200 loosen and out
    (solo/Rec/1150 yds/30 min)
    ------------------

    Save the long warmup, I tried to channel my inner sprinter this morning. Did one each free and back. Went 26.67 on free, 30.42 on back. Both felt strong, but I am still thinking to much about the back. Maybe I'll lose my mind by Friday.

    Updated March 30th, 2012 at 10:28 PM by rxleakem

    Categories
    Swim Workouts
  10. Tuesday, March 13th, 2012 5:00am

    by , March 13th, 2012 at 08:31 PM (Fast Food Makes for Fast Swimming!)
    Much better than yesterday!! Masters practice time!

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board
    100 Free

    4 x 125 @ 1:50 IM w/ extra 25 done in IMO (1st 50 Fly, 25 Back, 25 Breast, 25 Free)

    4 x 125 Free @ 1:30 (1:25ish)

    6 x 75 Kick w/ board @ 1:25 (held 1:15ish)

    6 x 75 Free @ 1:05 (:50s)

    8 x 25 @ :30
    Odds EZ swim, Evens IMO Fast

    --------------------------
    3100 Yards

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

    Last night I signed myself up for the PNA Champs over on the west side of the mountains. I've been making this an annual trip now since starting masters swimming. It was my first masters meet as well back in 2009 (when I barely finished the 100 Fly!!)

    I only go over for one day of the meet though, rather than making a 2 day adventure out of it. It's a fairly short drive at just under 3 hours to get over to the aquatic center in Federal Way. That's a piece of cake day trip for me. I know all you easterners aren't used to driving more than 15-20 minutes (okay, 1 hour max) for a meet, but it's different out here!

    400 IM, 200 Back, 100 Breast, 50 Fly, 200 Free (as Fly) are my events. They are 5 of the first 6 events of the day, that way I can get the heck outta there and back on the road home. It has a late start on Saturday (noon), so easy morning trip for me. The problem is who knows what time I'll get out, that's why I'm doing the early events!

    I'll be swimming on Saturday only of the meet, since on Sunday I have to return with my family to Seattle anyway to pick up my mother in law who is returning from El Salvador that weekend. Originally I was going to try for a 2 for 1 trip on Sunday, but the times just weren't going to work, and I don't feel like punishing my family by making them wake up super early, drive, and sit at a swim meet (which is a little more exciting than almost nothing).
  11. Tuesday, March 6

    by , March 13th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    -- with fins (they have been permanently attached lately with shoulder/rhomboid issue)

    600 various

    200 caterpillar fly before and while checking out Speedo's 200 back splits.

    6 x 25 no breather free @ :40
    50 EZ
    6 x 25 back shooters @ :40
    50 EZ
    5 x 25 burst + cruise @ 1:00
    50 EZ

    2 x (25 AFAP w/fins + 50 EZ) @ 2:00
    -- back shooter (8), free (10 flat-low)

    1 x 50 fly AFAP w/fins
    -- no breather
    -- 22 mid, fastest practice time
    175 EZ

    Total: 1750

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

    I had planned on doing about 2500, and would have preferred more warm up and IG (Il Garbagio). But I could not seem to eject myself from the house to arrive at the pool earlier. And of course I had to chat with Speedo. Very happy with the 50 fly time. I think my breakouts were good.

    I have no end lanes for the Albatross meet!

    Dashed out very quickly to get a much needed massage. Last time, I got a deep tissue and my shoulder/rhomboid immediately felt better. I didn't want a deep tissue with the meet on Saturday. And my shoulder/rhomboid area still feels achey now. Grr ... I see my ART doc on Thursday. I'm going to ask for a scrip for a contrast MRI. I would need one of those prior to PRP anyway. After 2 solid years of shoulder pain from 2006-08, I am a wuss/baby/whiney sprinter on this issue and will not take a non-interventionist route. (Sorry Jimby) It seems like it's been a good 2 months of it.

    Updated March 13th, 2012 at 11:01 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/14/12

    by , March 13th, 2012 at 10:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    2 X 250 4:10 3:45
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 50 easy swim 1:00
    1 X 50 fast swim 1:15
    Choice. Three rounds.

    1 X 100 easy

    12 X 25 sprint(choice) :45

    CHOICE OF FOLLOWING TWO SETS:

    1 X 200 IM 3:30
    1 X 100 IM 1:45
    4 X 50 stroke 1:15
    Three rounds.
    50's: Round 1-fly 2-back 3-breast

    OR

    3 X 500 free 6:30

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  13. Workout 03/13/12:

    by , March 13th, 2012 at 09:31 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr, 200 bk, 200 Im drill

    8 x 50 on 1:00
    - odd kick
    - even build

    4 x 50 quarters strong

    4 x 25 90% on :45
    50 ez
    4 x 25 AFAP on :60

    150 loosen and out
    (solo/Rec/1600 yds/45 min)
    -----------------------

    Felt good in the water this morning. Off to work now - just realized that I have been in the water every day since the 2nd. New record for me
    Categories
    Swim Workouts
  14. 03.13.12 - Tuesday workout: Getting old

    by , March 13th, 2012 at 09:24 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp 86. Went to the eye doctor yesterday. Eyes mostly still work but I need reading glasses . Probably for the best since I work w/ computers a lot and have been struggling for the last couple years with eye fatigue.

    SCY

    400 Warm up

    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Breast - 1:00 (Descend)
    50 Easy

    10 x 100 up/down - 1:40 (:10) Base stroke Fly; Convert to Kick; start w/ 50 Fly/50 Kick
    5 x 50 Back - 1:00 (Descend)
    3 Times through:
    * 2 x 50 Pull - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 (Descend)
    50 Easy
    Descended 50 Free to 27.5. Been a while since I've done that from a push.

    6 x 100 up/down - 1:40 (:05) Base stroke Fly; Convert to Kick; start w/ 50 Fly/50 Kick
    5 x 50 Fly - 1:00 (Descend)

    200 Back - Cool down

    (4500 Total)
    Categories
    Swim Workouts
  15. Monday, March 12, 2012 5:00pm

    by , March 12th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    I should've gone to the masters swim this morning, but I was too tired from lack of sleep the night before. 4:30am just came way too early this morning after the time change, so I skipped this morning. After my swim tonight though, I should've gone this morning anyway!

    Tonight in the YMCA lap lane (only 1)
    6 x 100 Free @ 1:30 w/up
    5 x 100 Free Pull @ 1:20
    • in the middle of the 2nd 100, I got bombarded by a father and his two sons, apparently "lap swimming". More of a headup breaststroke "get the hell out of my way" kind of swimming stroke
    • on the 4th 100, two water walkers got in. Apparently they can't figure out that it's called lap swimming!! And they don't seem to give a $#!+ about others in the lane either.
    • I just played snowplow and powered through my last 100.
    1 x 400 Kick w/ board
    • It was at this point that the Y manager figured out that 6 in one lap lane wasn't going to work, and she was able to condense down the lesson group that was using the other 3 lanes.
    • Still, it wasn't much better. I ended up swimming with the water walkers, which...GRRRRRR... They wanted to hobble up and down the lane side by side so they could talk. I just kicked right through the middle of them the first time. They were like "Excuse me??" (with the stupid tone of voice). I said that this is lap swimming, and if they wanted to be happy, they could stay on one side of the lane, and I would swim on the other side.
    Main Set: (got the idea from Fresnoid)

    1 x 100 Free Pull @ 1:15 (1:08)
    1 x 200 Free Pull @ 2:30 (2:19)
    1 x 300 Free Pull @ 3:45 (3:30)
    1 x 200 Free Pull @ 2:30 (2:19)
    1 x 100 Free Pull @ 1:15 (1:09)

    20 x 25 @ :30 Odds Fly Strong, Evens Free Fast
    • The water walkers really liked this set, especially after two more lap swimmers showed up to join my lane. So we had 3 lap swimmers and 2 waterwalkers. It was fun! or not...
    -------------------------------
    2900 Yards
    Not bad for the conditions.

    At this point I was so frustrated that I just got out 15 minutes early, and just watched my daughter finish up her class.

    The guards and teachers asked me if afterwards in the lobby if I enjoyed my swim. They knew I was frustrated too.
  16. 3200 - 12 Mar

    by , March 12th, 2012 at 08:53 PM (Nobody Special)
    100 warm up

    400 - 300 - 200 - 100 free

    10x50 fly kick

    5x100 back

    5x50 breast
    5x50 fly/easy

    100 warm down
  17. Monday, March 1

    by , March 12th, 2012 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    5 x 100 @ 2:00
    smooth 50 back + 50 breast
    50 EZ

    Speed Sets:

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

    24 x 25 w/fins
    odds = up tempo @ :30
    evens = EZ @ :45
    -- 6 free, :30 rest, 6 back
    100 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    -- went 8 mid-highs
    50 EZ

    4 x 25 scull
    50 free

    Total: 3050

    hottub, 15-20

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

    Springing forward, clock wise, never agrees with me. I figure it'll take about 2 weeks to get back on my prior schedule. Good thing the Albatross is an afternoon meet!

    Felt Ok today. Scapular area is still sore. I think maybe all the scapular stretching I've been doing is contributing. I'm just going to rest it today.

    I saw the Harvard LCM Champs might be the first weekend in June. I thought this might be a good alternative to Omaha ... But I see on the calendar that I have both crew and track conflicts that weekend. Schools get out the end of June here. Like Fort Son, Teen Fort will row on a heavy weight 8, possibly all season. The HS coach doesn't really believe in lightweight rowing. Huh. Unlike Fort Son, she is fine with it as the high school team has outstanding heavyweights.

    I received the Arena Carbon Pro I had pre-ordered for nationals in the mail. They sent me an open back instead of the closed back I ordered. But I can exchange it if I want when they get new stock. I think I'll wear m Arena X-Glide (closed back) at the meet this weekend and Zones next month. The fabrics on all the new kneeskins, except the FS3 which is decidedly thicker, feel fairly similar. I'll be interested to see how the Arena feels in the water compared to the LZR Elite I've been wearing for 2 years.

    I'm worried about Fort Son. He's been getting worse. Now that they think his liver enzymes suggest it's inactive mono and that he has some other rare infection. Could be many many different things. He's having urine, blood and muscle enzyme tests tomorrow, but they don't seem to have much hope about being able to identify it. They are also testing for really horrible things like leukemia, though they think it's highly unlikely. At least it's not some crazy life threatening infection as he is back to rowing, though not even close to his usual level. He leaves Wed for his spring training trip in TN. I feel really badly for him. He trained really intensely all summer-fall-winter. And I just hope he'll be better soon; he's having some trouble just getting through finals. I'm a bit of a freaked out mommy at the moment.

    Updated March 12th, 2012 at 07:45 PM by The Fortress

    Categories
    Swim Workouts
  18. Workout 03/12/12:

    by , March 12th, 2012 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    8 x 50's
    - odd: kick on :60
    - even: Quarter Strong FR on :55

    25 EZ, 50 FR fast (27.12), 25 EZ

    8 x 25's on :30
    - odd: stroke drill
    - even: Burst and cruise 8/10/12/full

    4 x 75 on 2:00
    - 2 FR (43+, 44-)
    - 2 Back (49-, 48+)

    4 x 25 AFAP on :60
    - 2 FR (12.43, 12.39)
    - 2 BK (14.54, 14.37)

    200 easy and out (including some back starts)
    (solo/Rec/2400 yds/65 minutes)
    -------------------------

    Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.

    It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.

    You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.

    Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
    Categories
    Swim Workouts , Planning
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/13/12

    by , March 12th, 2012 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25-half blast kick/half swim :45
    1 X 100 swim -

    4 X {3 X 50 1:15 Choice
    #1:easy #2:build #3:fast

    1 X 75 easy -
    1 X 100 blocks @ 100%
    1 X 75 easy -

    1 X 300 4:00
    1 X 200 2:40
    1 x 100-fast- 2:00
    Three rounds. 100 is fast on each round.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  20. 03.12.12

    by , March 12th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp ~85. Felt cruddy but swam pretty fast (for me).

    SCY

    400 Warm up

    4 x 100 - 1:30 (Held 1:10 on all 100 free today)
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Fly)
    50 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Back)
    150 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Breast)
    100 Easy

    4 x 100 - 1:15
    50 Easy

    200 IM Timed (2:34.5)

    200 Cool down

    (4850 Total)
    Tags: 200, i m, timed
    Categories
    Swim Workouts