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Swim Workouts

  1. 03.30.12 Friday workout - rare double

    by , March 30th, 2012 at 08:23 PM (Pete's swim blog)
    AM - Swam w/ Dave x 2. Tried to keep it light since we were "called out" by a couple MSA swimmers. Actually, Roger instigated it but it was all for fun and we had a lot of that. Pool temp back down a bit - 84 to 85. Thermometer was missing for some reason. I'm hoping they took it away because they plan on cooling the pool off a little and didn't want people complaining that it was a specific temperature.

    SCY

    400 Warm up

    3 Times through:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30
    * 6 x 25 - :40 easy/hard Fly/Back/Breast

    400 IM easy (Cool down)

    (2750 Total)

    PM - Swam w/ Roger and Dave x 2 against Jenny, Kierstin and Martin. Jenny is getting ready for the Olympic trials and the other two are some of MSA's better swimmers. It wasn't looking too promising for the old guys. We set the initial pace at 1:15/100 yards for 2400 yards. Each of us took 200 yards in the lead and 600 yards drafting three times through. The MSA swimmers did 200 yards in the lead and 400 yards drafting 4 times through (since there were only 3 of them). After 2400 yards, the pace limit was dropped and we raced the remaining 800 yards. Swimmer 1 led first and then dropped out at 2600 yards. Swimmer 2 took over and then dropped out at 2800 yards. Swimmer 3 took over and dropped out at 3000 yards. Finally, swimmer 4 sprinted the last 200. The only thing the rest of my team agreed on was that I would be the last guy. It's great they think I can swim that fast for that long but I had my doubts about the choice. Once we sorted out the order, we were off on our 3200 yard journey. It is kind of interesting how it works out. Starting last, I put almost no effort into keeping up. I was doing open turns to keep from running over Dave and even then streamlining off walls in his draft forced me into his feet. As each 200 ticked off and I got closer to the front, it got harder and harder. There was all sorts of noise and turbulence from Dave kicking right in front of me. Then, I flipped to take my turn up front and... silence. It felt like everything was still and I was gliding through the water. After 3 rounds, there was no question I was going to make it. The only issue was whether or not we would give the youngsters a run for their money. At 800 to go, Dave M went up against Kierstin. Each turn, she put a little more distance on us. It was killing me because I was ready to go. Once Roger took over, I was sure we would start picking up the pace. I'm sure we did but when you are sitting in the draft and hardly working, it just feels slow. With 200 to go, I finally got my turn but we were already 25 yards behind. Kierstin was designated to take a second 200 for thier team so I was hoping she was a little tired form beating on Dave earlier. I was able to keep up for 100 yards but then she picked it up and finished me off. I think her last 200 was 2:04. I went 2:13. We tried and had a lot of fun. The rest of the MSA kids cheered us all on. It think that was really the main purpose anyway... get the up and coming swimmers excited about training to do what the big kids can do.

    SCY

    500 Warm up

    4 x (600 Draft/200 lead - 1:15 pace)

    (3700 Total)
    Categories
    Swim Workouts
  2. March 30, 2012

    by , March 30th, 2012 at 05:07 PM (Canuck Countdown)
    72 days until Day 1 of the FINA World Masters Championships

    Thursday, March 29
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    I'm particularly happy with my performance in this workout, so thought I'd post it!

    warmup
    6 x 50 swim, 25 kick, 25 drill
    4 x 100 pull @ 1:50
    2 x 100 swim @ 1:40

    main set
    400 Free (negative split) @ 6:00 (time = 5:00)
    3 x 100 Free @ 1:20 (held 1:11)
    6 x 50 Free @ :50
    200 EZ
    400 Free (negative split) @ 6:00 (time = 4:57)
    3 x 100 Free @ 1:20 (held 1:11)
    6 x 50 Free @ :45
    200 EZ
    400 Free (negative split) @ 6:00 (time = 5:03)
    3 x 100 Free @ 1:20 (held 1:14)
    4 x 50 Free @ :40 (held :36)
    200 EZ

    cool down
    8 x 25 drill @ :40

    Total Distance = 5000 meters (SCM)

    Comments: On the 3rd time through, I backed off on the 400 and the 100s because I was worried that I wouldn't make the 50s. My strategy worked, because the 50s felt the easiest of all as I was able to immediately get into a rhythm with the pace.

    Tuesday, March 27
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    main set
    12 x 150 as
    3 x 150 smooth @ 2:30 , 1 x 150 strong @ 2:00
    2 x 150 smooth @ 2:30, 2 x 150 strong @ 2:00
    1 x 150 smooth @ 2:30, 3 x 150 strong @ 2:00

    I held 1:45s for most of the strong 150s, slipping to 1:47 and 1:49 for the last 2

    Total Distance = 4600 meters (SCM)

    Meet Report

    I swam in 4 swim meets between Saturday, March 14 and Sunday March 25!

    OSC Double-Double Meet
    March 17 - 18
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (50m)

    This was a SNC (Swimming Canada) meet rather than a MSC (Masters Swimming Canada) meet. This was my first long course meet of the season.

    100 Free 59.92
    200 Free 2:13.88
    100 Fly 1:06.45

    That afternoon, I also swam in the

    Making Waves Invitational
    March 17
    Edmonton
    NAIT Pool (25m)

    200 Fly 2:35.89 (no DQ!)
    100 IM 1:09.31

    I swam the first 175 meters of the 200 fly very relaxed and easy, then sprinted the last 25. Next time, I'll try 150 easy / 50 hard, etc. until I find the right balance.

    The following weekend, I swam in the

    Red Deer Silver Sharks Invitational
    March 24
    Red Deer
    Michener Aquatic Centre Pool (25m)

    200 Breast 2:54.22
    200 Back 2:43.70 (immediately after a 25m freestyle race)
    100 Breast 1:19.42

    The next day, I swam in my 2nd long course meet of the season:

    Calgary Masters Invitational
    March 25
    Calgary
    Talisman Centre (50m)

    50 Free 27.76
    200 Back 2:51.59 (almost immediately after 50 Free)
    100 Free 1:01.08
    400 Free 4:53.42

    The only good swim was the 400 free - and it's not good because of the final time, but because of how I split the race. I was so tired before the race that I almost scratched it, but I decided to swim a controlled pace race instead. Here were my splits:

    1:10.90
    1:16.26 (2:27.16)
    1:14.64
    1:11.62 (2:26.26)

    = a negative split and a nice descend of the last 3 100s.

    Updated April 2nd, 2012 at 03:07 PM by lewba

    Categories
    Swim Workouts , Masters Swim Meets / Events , USA-S Swim Meets / Events
  3. IG/MRI/PRP, Friday, March 30

    by , March 30th, 2012 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 shooters @ :40
    10 x 25 breast w/wiffle ball @ :40
    50 EZ
    10 x 25 caterpillar fly drill @ :15 RI
    5 x 100 (50 free/25 scull/25 back kick) @:15 RI
    6 x 25 long breast pullouts
    50 EZ

    Total: 2100

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

    Just did an IG recovery workout in about 50 minutes before rushing to the doctor's office. Good thing I didn't listen to Faux Dr. Thornton and his ignore shoulder pain/forego MRI advice! I was most frustrated by his failure to pay attention to the facts of my particular situation, instead just espousing his general theories. It's been 4+ months and every conservative measure failed to work. Anyway, the MRIs showed a labral tear in the left shoulder in the exact area where I have been experiencing pain and some tendinopathy. I also have degenerative discs (DDD) and arthritis in my neck. One disc is bulging and may be causing nerve damage. I have an EMG next Friday to hopefully rule that out. This may sound worse than it is. Everyone my age is going to have some degeneration and arthritis. If I had continued to ignore the pain, I could potentially have made the labral tear more severe and/or herniated a disc in my neck or worsened the disc damage. The labral tear is not surgical right now. I opted for image guided PRP (platelet rich plasma injections) in the shoulder, scapular and neck. PRP is used for all 3 conditions -- labral tears, arthritis and DDD. PRP should help to stabilize the neck and halt progress of the DDD. And hopefully keep me more pain free. I've been having periodic localized upper scapular pain off and on for years. It never occurred to me that it was a neck problem rather than a shoulder problem. This is just another good reason to carry on with my no distance free policy! I have another PRP appointment set up for right after Nationals. The labral tear makes me a bit leery ... But odds are nothing worse will happen before Nationals, and I have gotten one treatment in. Really looking forward to taper this time to reduce the AFAP work. I was not happy to hear this news, but at least I know I wasn't imagining the nature or origin of the pain or exaggerating symptoms. My doctor said I should not have waited so long to seek treatment and that I have a rather high pain tolerance. Feeling kind of sore from all the injections at the moment. Definitely back to no upper body lifting.

    I await Jim's mea culpa.

    Mayo Clinic on PRP: http://www.mayoclinic.org/news2010-mchi/5702.html
    -- My brother recently had PRP at Mayo to good effect on his achilles.

    March: 23 swims in 30 days with 5 days off (4 my usual Sat off). That must be a record for me.

    Updated March 31st, 2012 at 11:01 AM by The Fortress

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/02/12

    by , March 30th, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    1-4: long and smooth
    5-8: descend to fast

    1 X 400 swim
    with fins/choice

    3 X 100 kick 2:15
    1 X 100 swim

    4 X 50 1:15
    descend 1-4. #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    4 X 50 @85/90% 1:15
    4 X 50 easy 1:00
    Two rounds, choice. Break between rounds.
    Last 4 50's will serve as your warm down.

    2950Y
    Categories
    Swim Workouts
  5. Thursday 3/29/12

    Thursday 3/29

    Crossfit only*

    20:00 AMRAP

    5 x pull-ups
    10 x squat jumps (was push-ups as written, but I try to cut back on excessive numbers of push-ups to protect my shoulders)
    15 x air squats

    Results: 15 rounds complete

    * After my almost 11000 yards of swimming on Wednesday, I decided to give the shoulders a rest today and just focus on Crossfit.
    Categories
    Swim Workouts
  6. Thursday, March 29

    by , March 29th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I did a variation of workout #3 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20437"]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up:

    600 various
    10 x 25 shooters w/fins
    8 x 50 fly drills
    50 EZ

    Speed/Power Sets:

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

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    1-2 fly, 10 low
    3-4 dolphin kick w/board, 10 low
    5-7 breast dolphin, 13 low, 13 flats
    8-9 back shooter, 8 highs
    10 flutter kick w/board, 10 mid
    11-12 free, 10 lows

    100 EZ

    5 x 50 @ 1:30
    25 breast w/parachute + 25 EZ

    5 x 50 @ 1:45
    25 back shooter w/parachute + 25 EZ

    100 EZ

    Total: 3550


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

    I was a little tired and sore from the vigorous ART session and drylands yesterday. Could really feel the extreme angle squats in the glutes and hips. So I didn't feel in full attack mode in the pool. I would have preferred to do a recovery workout today and a speed one tomorrow. But I don't have time for a long workout before my doc appt tomorrow. My times were about the same as usual though. And it was nice to focus on 25s, as I've been doing a lot of fast 50s and broken 100s.

    Jim has been haranguing me on FB that I am an over user of health care because he views MRIs as unduly expensive and largely useless. http://www.minnpost.com/second-opini...ialists-charge.

    He argues:

    "The basic point it made [NYT article] is that if you MRI virtually anybody, those with soft tissue pain and those without it, the scan will review very similar levels of soft tissue tears and other forms of damage. Andrews did this on professional pitchers, both their shoulders and elbows, and found that MRI did not show any difference between healthy and injured players (unless the injury was acute--such as from a fall or car wreck.) All the players had damage of various sorts, but linking damage to pain is not possible from this particular kind of scan, nor did having an MRI improve the patient's outcome in any way over the long term. I know your argument is that your doctor can use the scan to find the area of damage and thus inject the platelets into the "right" place. But what the research is showing is that these scans just don't reveal what the "right" place is."

    This may all be well and good, and true in many cases. But my last experience with an MRI before PRP (http://www.treatingpain.com/diagnosi...ch-plasma.html) was that it showed damage in the exact areas that were causing me pain. We treated those very areas with PRP, and over time, the pain was gone. With the MRI, the doc could see exactly where the slap lesion was, for example, and inject in that spot. So this was a successful treatment plan for me last time. I've tried everything for months now -- NSAIDs, scapular stretching, rehab exercises, icing, ART, etc. and nothing else has really alleviated the pain. I'm perfectly willing to foot the bill for PRP in the hope that it will help again in these new pain spots. I'd also be happy if the MRI ruled out some other things.

    PRP for sports injuries:
    http://www.scientificamerican.com/ar...edicine-injury
    http://well.blogs.nytimes.com/2011/0...y-really-work/

    Updated March 29th, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  7. Thursday, March 29, 2012 5:00am

    by , March 29th, 2012 at 02:12 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    4 x 100 Free @ 1:30
    descended down so the 4th one was @ 1:04 using 3-4 SDKs off each wall
    --Not quite Tom Shields caliber yet...but getting there!
    3 x 100 Free Pull @ 1:20
    2 x 100 IM @ 1:30
    1 x 100 Kick on back

    quite a few Master's minutes here...

    1 x 200 IM Fast from push
    went 2:17
    This is by far the fastest 200 IM I've done in a practice setting as well. I'm feeling good in the pool, starting to feel my speed too. Now I just have to get rid of the big drag suit, shave down, and get ready to have fun!

    200 EZ Swim and off to work!

    --------------------
    1400 Yards
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/30/12

    by , March 29th, 2012 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    10 kick/50 swim, fins optional

    5 X 100 2:00
    Choice. Perfect technique swims.

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 100 easy swim

    RACE PACE SET:
    3 X 200 broken @race pace 5:00
    Broken :10 @ each 50--choice

    WARM DOWN: 4 X 50 easy 1:00

    3150Y
    Categories
    Swim Workouts
  9. Thu Mar 29, 2012, Zones begins tomorrow

    by , March 29th, 2012 at 11:00 AM (Ande's Swimming Blog)
    Thu Mar 29, 2012, Zones begins tomorrow

    ate way too much lately and
    weighed way too much this morning

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following
    (going to scratch several)
    like the 1650, maybe 500, 1 bk, 5 fr, & 1000 fr
    entered more just to give myself options and there are no deck entries


    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:41
    swam with Jim,
    Beside Todd & Ned, in regular lanes &
    Ed Bess Keith, Joe, Angie, & Tyler in the taper lanes

    Warm Up
    went around 300 easy

    Main Set

    assigned: a taper work out which I skipped & the regular work out which I modified 8 x 100 fr best ave on 2:00
    did: 4 x 100 then switched to 50's

    100 easy

    assigned: 8 x 100 fr best ave on 2:00
    did: 8 x 50 cruise

    100 easy

    assigned 8 x 100 k best ave on 2:00
    did some 100's & some 50's
    just easy speed

    100 easy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    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
  10. March 28, 2012

    Warm-up (1000)
    On all, work on fast turns and good streamline
    2 x 100 @ 1:50

    2 X 100 @ 1:50, 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS

    2 X 100 @ 1:45, 50 catchup / 50 swim
    2 X 100 @ 1:45 DPS

    Set I (1000 set / 2000 total)
    9 X 100 @ 1:50 - descend each 3 to 500 pace (#3, #6, and #9 were 1:14, 1:13, 1:13)
    2 x 50 @ :50, :55 - active recovery

    Set II (600 set / 2600 total)
    3 X 200 @ 3:40 - descend to 500 pace (#3 was 2:32 - yuck)

    Wrap-up (200 set / 2800 total)
    4 x 50 @ :50, :55, 1:00, 1:05 - active recovery

    * 2800 *

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

    I felt terrible today - tired, stiff, and sore. Not sure what is going on, I have a very mild version of the monster cold my wife is suffering with, but that seems unlikely. Maybe standing in the rain for 7 hours on Saturday watching kids row took more out of me than I thought? Who knows...

    I really hope I feel better than this in the meet this weekend!
    Categories
    Swim Workouts
  11. Wednesday 3/28/12

    Wednesday 3/28

    AM and PM SCY

    AM swim:

    500 swim
    8x50 @ 1:00 kick on side O: free, E: fly
    8x50 @ :40 aerobic free/long walls

    10x100 (same concept as the 16x100 on 3/27)
    2 @ 1:20
    2 @ 1:15
    6 @ 1:10 (held 1:03s with 26/10 heart rate)

    2x
    400 pull @ 5:15
    4x150 swim @ Rd1: 2:00 (FR), Rd: 2:15 (BK)
    8x25 kick @ :30 Rd1: fly on back, Rd2: free w/ board

    300 EZ

    Total: 5000

    PM swim:

    700 swim (75 swim/25 fly kick on back)
    16x50
    4 @ 1:00 FR kick w/ board
    4 @ :50 DPS

    16x100 swim
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold low RED heart rate (held 1:01s w/ 26/10 HR count)

    6x400 (D1-3 on #2, 4, 6)
    #1 @ 5:30 50 head up FR/50 DPS
    #2 @ 4:40 (4:27)
    #3 @ 5:20 25 skull/25 BnA/50 DPS
    #4 @ 4:40 (4:20) <-- this one should have been faster!
    #5 @ 5:20 50 fingertip drag/50 DPS
    #6 @ 4:40 (4:07)

    100 EZ

    Total: 5600


    Comments: Now that the club team is back from spring break I have been training with them. We keep repeating that Xx100s set until everyone can do it easily without issue (there are some people who struggle because they fell out of shape over break). I don't mind the repetition because its a good set for setting up my FR stroke for later in the practice.

    Updated April 4th, 2012 at 03:26 PM by Calvin S

    Categories
    Swim Workouts
  12. 03.29.12 - Thursday workout

    by , March 29th, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86 w/ hot water blowing out vents. Pools of warmer water accumulated is different areas. By the end of the workout, we mixed it all in pretty well. Lost 5.5 lbs today. I averaged about 5 lbs lost per workout. I'll start drinking more duing workouts to see if this helps some.

    SCY

    550 Warm up

    4 x 100 - 1:25 1st 25 Fly
    4 x 100 - 1:30 1st 50 Fly
    4 x 100 - 1:35 1st 75 Fly
    4 x 100 Fly - 1:40
    50 Easy
    Ouch!

    4 x 75 Pull - 1:00
    1 x 75 Fly, 3 x 75 Pull - 1:05
    2 x 75 Fly, 2 x 75 Pull - 1:10
    3 x 75 Fly, 1 x 75 Pull - 1:15
    4 x 75 Kick - 1:15
    1 x 75 Fly, 3 x 75 Kick - 1:15
    2 x 75 Fly, 2 x 75 Kick - 1:20
    3 x 75 Fly, 1 x 75 Kick - 1:25

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  13. Wednesday, March 28, 2012 5:00am & 5:00pm

    by , March 28th, 2012 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Got my work start time adjusted slightly by a half and hour, so it enables me to get 30 minutes in the water in the morning for the week. Everything helps...especially leading into my big meet.

    A.M. Workout:

    3 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    200 Kick w/ board

    8 x 50 @ 1:00
    Odds IMO Drill/Fast Swim by 25s, Evens EZ Free

    2 x 50 Fly Fast @ 1:00 (went :30 & :31)

    200 EZ
    --------------------------
    1500 Yards

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

    P.M. Workout at the Y

    I was lucky tonight that I got to swim in the lap lane all by myself. It was a good relaxing swim to start, and ended with some good broken 200s.

    5 x 100 Free @ 1:30
    4 x 100 Free Pull @ 1:20
    3 x 100 Kick w/ board @ 1:55
    2 x 100 IM @ 1:30
    1 x 100 Free relaxed

    Took quite a few master's minutes here to think of what to do...


    Broken 200 Fly (4 x 50s)
    • 1 @ 1:00 (:30)
    • 1 @ :50 (:31)
    • 1 @ :40 (:32)
    • Last one (:32)
    • Adds up to a 2:05, which is faster than I've gone. Would like to go even faster on Saturday.
    I liked breaking it up with the descending rest like this. It kept me fresh at the beginning like you usually feel at the start of a race, and for the last 2 50s, there wasn't a whole lot of rest, so it made me work to go fast when tired.

    100 EZ

    A few more Master's minutes...


    Broken 200 Free (4 x 50s)
    • 1 @ 1:00 (:28)
    • 1 @ :50 (:28)
    • 1 @ :40 (:29)
    • Last one: (:29)
    • Adds up to a 1:54, which is my best time. Anything around here or under would be great. My free hasn't really been "feelin' it" lately...so we'll see what happens.
    200 really EZ

    ------------
    2300 Yards


    + 1500 Yards from the A.M.

    --------------------
    3800 Yards for the day


    I'm feeling pretty good in the water. Mentally I'm ready to go. Now I just need to rest at home, and hopefully have very lazy days at work. One can only hope!

    Saturday: 400 IM, 200 Fly
    Sunday: 500 Free, 100 Fly, 200 Free, 200 IM

    There's officially 80 swimmers signed up for the meet, so it's going to be a pretty good sized meet (numbers are relative to the area). The largest meet we've ever held had 99 swimmers in it, and I think this is #2 largest on the lists. So that's a good thing. Should have plenty of rest.

    Updated March 28th, 2012 at 10:13 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. Sarasota Y Sharks Masters 5:30 AM Workout -03/29/12

    by , March 28th, 2012 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout. Two weeks out from today, yardage will drop to 3000 or so.

    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins are optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100 2:15
    Choice. Swim @ 85/90%
    Breaststrokers go on 2:30

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    WARM DOWN: 4 X 50 easy 1:00

    3050Y
    Categories
    Swim Workouts
  15. Wed Mar 27, 2012

    by , March 28th, 2012 at 10:52 AM (Ande's Swimming Blog)
    Wed Mar 27, 2012

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following(will def scratch several)

    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:36
    swam with Mike Varozza, Ed & Bess
    Beside Keith, Traci, Larry, Joe, Angie, & Tyler

    Warm Up
    400
    400
    400

    Main Set
    5 x 100 on 1:40 fr desc to 500 pace
    fr went 1:02

    100 easy

    5 x 50 on 1:00 desc to 200 pace
    fly went 27

    50 easy

    8 x 25 on 1:00
    4 strokes fast off each wall


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    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

    Updated March 28th, 2012 at 03:02 PM by ande

    Categories
    Swim Workouts
  16. 03.28.12 - Wednesday workout

    by , March 28th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp ~85. Pre-practice weight - 196.5. Post-practice weight - 192. Lost 4.5 lbs.

    SCY

    400 Warm up

    2 Times through:
    * 100 Kick - 2:00
    * 100 IM - 1:40
    * 100 Free - 1:20
    * 25 Fly - :40/50 Pull - :40/25 Fly - :40
    * 100 Kick - 1st 1:55, 2nd 2:00 - make 1:55
    * 100 IM - 1st 1:35, 2nd 1:40 - make 1:35
    * 100 Free - 1st 1:15, 2nd 1:20 - make 1:15
    * 25 Back - :40/50 Pull - :40/25 Back - :40
    * 100 Kick - 1st 1:50, 2nd 2:00 - make 1:50
    * 100 IM - 1st 1:30, 2nd 1:40 - make 1:30
    * 100 Free - 1st 1:10, 2nd 1:20 - make 1:10
    * 25 Breast - :40/50 Pull - :40/25 Breast - :40
    * 100 Kick - 1st 1:45, 2nd 2:00 - make 1:30 (1:26)
    * 100 IM - 1st 1:25, 2nd 1:40 - make 1:20 (1:13)
    * 100 Free - 1st 1:05, 2nd 1:20 - make 1:05 (1:04)
    * 25 Free - :40/50 Pull - :40/25 Free - :40
    50 Easy
    Felt good through the whole main set. Started with IM kick and switched to Br kick so I could get a little more recovery before the IM and free.

    200 IM Timed (2:33)

    200 Cool down

    (4050 Total)
    Tags: 200, i_m, timed
    Categories
    Swim Workouts
  17. Tuesday 3/27/12

    Tuesday 3/27

    PM only SCY + Crossfit

    Crossfit:

    400M sprint
    3x
    5x deadlift w/ kettlebell
    10x squat jump
    5x handstand pushup
    400M sprint
    2x (above)
    400M sprint
    200 jump rope AFAP

    Swim:
    400 swim
    4x50 @ 1:00 D1-4

    16x100
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold lower red heartrate (was 26 beats/10 second count and held 1:02s)

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  18. March 26, 2012

    Warm-up (1800)
    On all, no breathing in or out of turns, work on fast turns
    2 x 100 @ 1:50

    4 x 25 @ :45 streamline glide drill
    3 X 100 @ 1:50, 75 catchup / 25 swim
    3 X 100 @ 1:50 DPS

    4 x 25 @ :45 streamline glide drill
    3 X 100 @ 1:45, 50 catchup / 50 swim
    4 X 100 @ 1:45 descend

    Set I (1650 set / 3450 total)
    1 x 200 free at 500 pace - went 2:26
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 100 free at 200 pace - went 1:11
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 100 free at 200 pace - went 1:12
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 50 free fast - went :32
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    Wrap-up (150 set / 3600 total)
    6 x 25 @ :45 no breather

    * 3600 *

    Updated March 28th, 2012 at 08:43 AM by eric.carlson

    Categories
    Swim Workouts
  19. Tuesday, March 27

    by , March 27th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins @ :35
    8 x 25 breast dolphin w/fins @ :35

    Speed Sets:

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

    1 x broken AFAP 100 IM w/fins
    -- :15 rest each 25
    -- :45
    200 EZ

    1 x broken AFAP 100 fly w/fins
    -- :15 rest each 25
    -- :43
    200 EZ

    1 x AFAP 50 breast w/fins
    -- 28 high ish
    -- ugh, was tired, needed more rest
    100 EZ

    Total: 2200

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

    Today I really only had 55 minutes to swim, so did a Speedo-ish workout. Apparently, that was plenty as I was tired at the end. Gym + mini recovery swim tomorrow, I hope.

    Had a follow up with my doc today. I felt the trigger point injections (advil, touch of cortisone) were largely ineffective in treating my shoulder/scapular issue. I had 4 choices: (1) ignore pain, (2) more cortisone, (3) prolotherapy, or (4) PRP and gamble that it won't kill my pre-nats training. I opted for #4. #1 seemed very unappealing since it's been bothering me since last December despite ART and rehab exercises. #2 not of much interest, not likely to work anyway. So I had to make some calls to get in for a shoulder and neck MRI today to have PRP this Friday. The neck MRI is to rule out a possible disc herniation in the neck, which theoretically could be causing the scapular and neck pain. Ew, really hope not. I haven't had PRP since early to mid 2008. I seem to recall I could swim a couple days after. No problem if I have to emphasize sprint kicking for a few workouts. Just hope nothing too troublesome shows up! I don't think it should unduly hinder prep for Greensboro.

    I haven't slept well since last Thursday. Really tired, and feel like I'm not recovering as well. Sleep is so important for training.

    I may have a record number of swims for me in a month in March. This giving up cross training thing is weird.

    Updated March 27th, 2012 at 11:00 PM by The Fortress

    Categories
    Swim Workouts
  20. Tue Mar 27, 2012 LCM

    by , March 27th, 2012 at 03:10 PM (Ande's Swimming Blog)
    Tue Mar 27, 2012

    Swam Sat & Mon but not Sun

    Whitney Coached LCM
    6:30 - 8:00 dove in around 7:00
    (slept in, alarm went off, closed my eyes then it was 6:10)
    swam with Mike Varozza & Tyler

    Warm Up
    missed

    Main Set
    swam around 800 to 1k easy
    felt kinda kruddy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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