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Swim Workouts

  1. Workout 09/15/12:

    by , September 15th, 2012 at 05:32 PM (Maple Syrup with a Side of Chlorine)
    After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!

    w/u: 300 choice

    Pick a distance pyramid (and your rest):
    A B C D
    50 2 2 3 3
    100 2 2 3 3
    150 1 2 2 3
    200 1 1 1 2
    150 1 2 2 3
    100 2 2 3 3
    50 2 2 3 3
    1100 1400 1700 2200

    (Team/Rec/2500yds/55 min)
    --------------------------
    I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!

    I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!

    In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
    Categories
    Swim Workouts , Planning
  2. Saturday, Sept. 15, 2012 11:30am @ the YMCA

    by , September 15th, 2012 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    There is still no swim team practice throughout the weekend as the outlook for the smoke in town was questionable at the least. Well, overnight the smoke began to thin a bit, and throughout the morning it got better and better. It's still not anywhere near normal, but I decided to go check out the conditions at the pool, and they were excellent, in fact, almost normal conditions inside there.

    YMCA Lap Swim time:

    I joined up with another masters swimmer (Tom) who was there, and we did a little something to get the blood flowing.

    Warmup:

    500 Free (I bet I was under 6:00 for this)
    (Tom did a 400 Pull while I warmed up, he was already warmed up)

    The remainder of workout we did together:
    12 x 50 Flutter Kick w/ board @ 1:00 cruised about :50s w/ final one fast did :39

    Main Set:
    I made up the base of the set
    Tom selected the intervals and did all Free
    so I modified with the strokes mixed in to keep intervals challenging

    4 x 100 @ 1:30 (25 Fly/25 Free/25 Back/25 Free) did minimum 3 SDKs on each
    6 x 75 @ 1:10 (50 Free/25 Breast)
    8 x 50 @ :50
    • Fly/Back
    • Back/Breast
    • Breast/Free
    • Free
    • Free
    • Free/Breast
    • Breast/Back
    • Back/Fly
    10 x 25 Free @ :20

    200 EZ and out

    ------------------

    2800 Yards - good maintinence workout


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

    The radio is reporting that we should be getting 10-15 mph winds later today and tomorrow, which should do a pretty good job of getting rid of this smoke.

    I can only cross my fingers and pray that the winds are from the east to push this stuff over to KNelson and That Guy for a while.
  3. Friday, Sept. 14, 2012 5:00-5:15ish at the Y

    by , September 14th, 2012 at 09:12 PM (Fast Food Makes for Fast Swimming!)
    Well, the swim team practice was cancelled yesterday due to the increased smoke in the valley, along with every other sporting practice/event. I got another message this afternoon that said tonight's as well as tomorrow morning's practices will be cancelled too, due to poor conditions at both the Wenatchee High School pool, and the Eastmont YMCA pool.

    For the heck of it, I called the YMCA pool to see if they were open. They were (but shouldn't have been). I should've taken a clue from the coach's emails, but stupid me decided that I'm a tough guy, and can handle a little swimming in the conditions present. Well, about 200 yards into my workout, I found out that I'm not so tough.


    Warmup/entire workout:

    5 x 100 Free @ 1:30

    I couldn't hold any faster than 1:13s on these, swimming with the same effort that used to get me in the 1:08/1:09 type of speed. It's amazing how much the air quality can really mess with your performance.

    Well, just so the workout wasn't all for nothing, I decided to throw in:

    1 x 100 AFAP from a push Free.
    Went :58 which I figured was pretty good for the day.


    Did a 50 EZ and out to the $#!++y conditions outside.

    --------------------
    650 Yards <--- quite the contrast on my FLOG page alongside all the 5500, 6000, etc. workouts.


    After a few hours of work tomorrow morning, I'm thinking about rounding up the kids and my wife, throwing a few soccer balls in the back, packing some $$$ for McDonalds, and taking a road trip a few hours away to find some random park with toys, and possibly a lake (for me of course) that is away from the smoke. While it sounds like a good idea, there are so many wildfires in Eastern Washington, that apparently most of the area is so blanketed with heavy smoke, that this idea may not be worth the effort involved.
  4. Workout 09/14/12:

    by , September 14th, 2012 at 07:01 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    400 snorkel playing around
    5 x 100 kick on 2:00
    - FR, BK, dolphin, IM, Mighty Mouse
    6 x 75 on :10 sr
    - 1-2: FR (56's)
    - 3-4: BK (60's)
    - 5-6: FR (55's)

    400 snorkel playing around/warming down
    (Solo/Rec/2350yds/45 min)
    -------------------------

    Can you tell that I recently got a new toy?
    Figured I would try it out today on some easier portions of practice like the instructions suggested. Yeah, I read instructions (most of the time). It is wobbly during flip turns, and I determined that it is more of a choking hazard when swimming fly. Fun to play around with it.

    I am still just easing back into workout mode again and just increaseing duration of swims at this point (both time in the water and also distance). Masters practice tomorrow, which should be fun.

    Also fun is the annual Bennington Car Show happening this weekend in town. Lots of great old cars and bikes rumbling through town. I saw four of these today!

    Updated September 14th, 2012 at 07:35 PM by rxleakem

    Categories
    Swim Workouts
  5. Friday, Sept. 14

    by , September 14th, 2012 at 06:39 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    rear delt fly, 55 x 3 x 15
    squats, 200 x 1 x 8, 220 x 2 x 8
    super pullover machine, 80 x 1 x 10, 90 x 1 x 10, 100 x 1 x 10, 110 x 1 x 10, 120 x 1 x 10
    extreme angle squats w/bar on steps, 25 x 3 x 10
    extreme angle squat jumps w/bar, 1 x 10, 2 x 5 (these are taxing, better to do in sets of 5)
    resisted track start jumps, 50 x 2 x 15
    resisted standing long jumps, 25 x 1 x 10
    altitude drops, 10


    Swim/SCY/Solo:

    Only had time for a mini speed workout!

    550 various
    10 x 25 back shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went 10 high-11 flatish
    100 EZ

    Total: 1700


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

    I experimented a bit at the gym today to see which upper body machines wouldn't hurt my elbows. The super pullover machine (which I've never used before) seemed like a winner. I limited the range of motion somewhat. I may start some tricep kickbacks with low weight too.

    And 6 days in a row of swimming! I almost never do that. But I will be dry this weekend as the fam is journeying to Deep Creek MD for the Savageman Triathlon to do our relay. No! I am not doing the swim leg; Teen Fort is and it will be her first open water swim. Since, like me, she is not a distance freestyler, I expect her to dislike it. I am looking forward to spectating this time around. Probably safer anyway with cold air and cold water expected. I'm bummed that they've completely closed off the Westernport Wall though. We may have to track Mr. Fort down on Killer Miller after the swim instead. Mr. Fort and Runner Boy have researched the relays and fear they might not win again. There are apparently 3 serious triathletes doing the relay instead of the half iron distance. I have urged them to recruit a real swimmer, but they want to keep it all in the family.
  6. Sarasota Y Sharks Masters 5:30 AM Workout -09/17/20122

    by , September 14th, 2012 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 23:15
    4 X 75 1:15 1:10
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 50 kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    1 X 50 fast 1:00
    1 X 100 easy 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    4 X 25 sprint :30 --#4 25 on 1:00
    Three rounds. Choice.

    4 X 150 2:15
    1 X 200 fast 4:00
    Two rounds, swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  7. 09.14.12 - Friday workout

    by , September 14th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, John, Ray and Keith. I was going to take it a little easier today but it never seems to work out like that. It has been a pretty big week for yardage. This is 5 days straight of 5300+ yards.

    SCY

    600 Warm up

    5 x 300 - 4:30 Odds IM (4:!5-4:20), Evens Pull (3:30)
    100 Easy

    5 x 150 - 2:30 (Stroke/Kick/Pull)
    100 Easy

    5 x 100 - 1:30 Convert free to fly
    100 Easy
    I thought I was doing really well to make the interval and finish on a 1:25. Dave M one-upped us all by doing these all fly and making 1:20s.

    5 x 50 Kick - 1:00
    100 Easy

    16 x 25 - :40 Down Hard stroke, back no breath
    We've been doing this set a lot and I really like what it has done for my stroke. No breathers really force me to focus on efficiency. Good streamlining, long stretched out strokes and good body position can make or break that 25. If I don't get it right, I'm gasping for breath. If I do, it isn't so bad.

    7 x 100 - 1:30 Descend (1:20, 1:18, 1:15, 1:12, 1:10, 1:08, 1:05)
    I'm a little surprised I got down to 1:05 especially with the drag suit on this late into practice.

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  8. Thursday 9/13/12

    Thursday 9/13

    PM only LCM

    300 swim long & smooth
    400 strong (5:14)
    3x200 @ :10 rest kick w/ board + fins 50 FR/50 FL

    4x
    100 @ :10 rest kick w/ board FR
    100 @ :20 rest pull w/ buoy + strapless paddles
    100 @ :10 rest FAST (1:08, 1:05, 1:06, 1:07)
    100 EZ

    100 swim w/ strapless paddles
    50 FAST FL (:32)
    50 EZ

    100 EZ

    Total: 3200
    Categories
    Swim Workouts
  9. Thursday, Sept. 13

    by , September 13th, 2012 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/MF @ :35-:40
    (8 back, 8 belly)
    5 x 50 fly drills w/MF
    50 EZ

    Main Sets:

    I did a variation of Workout #2 from the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]

    5 x 100 @ 1:45
    -- smooth free, but shooter on third 25
    -- not that easy
    100 EZ

    2 x 25 burst + cruise @ 1:00
    -- decided I really didn't need to do these
    100 EZ

    8 x 50 BA kick w/fins @ 1:30
    -- I used the MF on the first two then switched over to fins bc it kept falling off.

    odds = dolphin kick w/board (24 w/MF, 25, 26, 26)
    evens = 2 double shooters, 2 backstroke kick UW 12.5-15 m (20 high, 21 high, 24, 24 low)
    100 EZ kick

    10 x 50 EZ various @ 1:00-1:10

    Total: 3050


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

    I hate best average sets. In retrospect, I should not have attempted to combine a lactate set with hypoxic work (the double shooters). I just need more oxygen with the shorter intervals.

    I've gotten in 4 speed workouts since Sunday. Yes, I do count my 2 x 50 meet as a speed workout.

    I'm glad to be back in my usual pool, Spring Hill Rec. They were closed for a few weeks for renovations -- and they made such a difference! The replaced all the ceiling and pool lighting and now the pool is very bright. It was a bit of a dungeon before.

    Will try to do some stretching and rehab amidst the car pooling and back to school night.

    Updated September 13th, 2012 at 04:50 PM by The Fortress

    Categories
    Swim Workouts
  10. Thu Sep 13th, 2012

    by , September 13th, 2012 at 02:58 PM (Ande's Swimming Blog)
    Thu Sep 13th, 2012

    Swam Wed but didn't blog
    Main Set 4 rounds or:
    3x150 on 2:00 right into
    200 Fr on 2:20 right into
    3 x 50k on 50
    50 easy

    attempted to double on Wed, felt tired in 2nd practice, started skipping 50's in the set & did more of a sprint practice

    ~ ~ ~

    went to bed late last night
    didn't sleep much but went to practice anyway


    Whitney coached
    UT Diving Well, was warm
    6:30 - 8:00
    swam with jim, keith, & jeff
    beside todd, Marcio, larry, & sloan

    Warm up
    7 or 800 easy

    Main Set
    DROP DOWNS
    Start: 2:00
    Stop: 1:00
    Drop 2 sec each round
    Break 1:00 at 1:30
    I sucked at this today, pool was warm, wasn't real into it, think I skipped 4 50's
    couldn't keep up with Jim & Keith, Jeff moved up, hated it, don't want to do long stuff in the diving well they keep it at a temp that keeps divers comfortable

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg ChampionshipsDAYS TILL
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/14/20122

    by , September 13th, 2012 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30 1:25
    1 X 200 3:00 3:00 -
    Three rounds. Round 1 interval left, 2 middle, 3 right.

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 50 1:00
    4 x 25 fast :30 #4 on 1:00
    Four rounds, choice.
    IM'ers 1 round of each stroke.

    1 X 400 5:30 5:30
    5 X 100 1:25 1:20
    Two rounds free, swim ir pull

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  12. Thursday September 13th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    1 x 300 @ 4:30
    2 x 150 @ 2:00
    3 x 100 @ 1:40 25 drill + 75 swim
    2 x 50 @ 1:00 choice

    50 easy

    Set I (550 / 1600)
    6 x 75 @ 1:20 kick, build (I was just making this interval, so there wasn't a lot of "building" going on)

    100 easy

    Set II (1000 / 2600)
    6 x 150 @ 2:00 pull, odds breathe 5,7,5, evens cruise

    100 easy

    Set III (1000 / 3600)
    2 x
    * 2 x 25 @ :25 AFAP
    * 1 x 50 @ 1:10 recovery

    * 3 x 25 @ :25 AFAP
    * 1 x 75 @ 1:15 recovery

    * 4 x 25 @ :25 AFAP
    * 1 x 100 @ 2:00 recovery

    100 easy

    Set IV (1200 / 5000)
    5 x 100 @ 1:40 breathe every 5, concentrate on technique

    4 x 50 @ 1:00 25 drill + 25 stroke (went breast and back)

    4 x 50 @ :50 stroke (went two breast and two back)

    4 x 100 @ 1:40 IM (went 1:21 - 1:23)

    100 easy

    ** 5000 yards **

    I don't think I have ever tried to do 1:20 pace swimming during warm-up, but it definitely got the workout off to a brisk start!

    The main-main set really hurt. I think it was a combination my arms being tired from weights yesterday and the fact that I am not at all used to sprinting. I was doing 13s at first, then 14s and a few 15s - my arms felt like noodles by the end. This kind of set, very intense effort followed by something on a slow interval, is the perfect setup for leg and foot cramps. Knowing this, I tried really hard to stretch and massage my calves on the recovery swims and it mostly worked. One calf cramped on the very last AFAP 25, but it wasn't severe and I was able to finish.

    I used a pull buoy for 5 x 100s to let my calves relax. I tried to stretch out and concentrate on technique, and found that the more I relaxed and really thought about my stroke the faster I went. I wasn't trying to go fast, and I didn't, but I descended from 1:15 to 1:11 which is decent for me.
    Categories
    Swim Workouts
  13. 09.13.12 - Thursday workout

    by , September 13th, 2012 at 09:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kyle and Danny. Sad day yesterday. My 8 yr old greyhound had to be put down due to quickly spreading bone cancer in his shoulder. 6 years ago, the greyhound rescue people brought Comet over with 3 other dogs for adoption. The other 3 explored the house anxiously. Comet jumped up on the couch, laid down and fell asleep. He really picked us more than we picked him. He was a very gentle dog. He tolerated 3 toddlers in the house and never did more than an annoyed whine to let us know he'd had enough. He never chased after cats, rabbits or other small animals as we were warned he might do. When he was younger, he would do solo runs around the back yard. After about 5 laps he was ready for a nap. He loved racing at the dog park. Once a pack of dogs started running somewhere, he would be clear out in front after about 4 steps... and then have to slow down because he didn't know where they were actually going. Comet was an awesome dog and will be sorely missed.

    With the dog situation and a cold coming on, I wasn't exactly 100% into swimming today. It took a little time to get things off my mind and focus on swimming. The challenge set today was great for that. This was our last day: 10 x 100 IM on 1:25.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM Order/Free
    2:00 Rest
    10 x 100 IM - 1:25
    100 Easy
    Really stretched out the first one and took it as easy as possible. Came in at 1:20... faster than I thought. Second one had a little more effort - 1:22. Might be a problem. I didn't panic, just kept the pace and was prepared for touch and go for #4. Ended up back at 1:20 again. The whole set seemed to got like that. I'd come in at 1:22 and then back down to 1:20 and back up to 1:22 again. Had plenty left in the tank to finish on 1:15. Set complete! Now off to the next challenge.

    10 x 150 - 2:30 (Stroke/Kick/Stroke)
    * 1-4 IM Order/Br Kick/IM Order
    * 5-7 IM Order/IM Order Kick/Pull
    * 8-10 IM Order/(Bk, Br, Fly) Kick/IM Order

    16 x 25 - :40
    * down IM Order hard
    * back no breath (3 x free, 3 x fly, 2 x br pullouts)

    5 x 200 - 3:00 Convert Free to Stroke
    I converted free to back. Made 2:48 on the last one which I think is a personal best for backstroke. We don't do a lot of backstroke sets so I'm not completely sure. Dave converted to fly. Made me look bad .

    8 x 25 Kick - :40 IM Order, sprint

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  14. Wednesday, Sept. 12, 2012 7:00-9:00pm

    by , September 13th, 2012 at 01:08 AM (Fast Food Makes for Fast Swimming!)
    Wow...tired after tonight's swim with the team.




    We got to the pool today and it was a very light showing for the group. In the fast lane, we had 1 (ME), the second lane had 4 in it, and the 3rd lane was completely MIA. ???
    Part of this may be from the immense fire that is happening in the Wenatchee area, and has blanketed most of the town in thick smoke. All outdoor sporting team events/practices have been cancelled until further notice. Lucky for us, we swim indoors (because this is Washington). Still, I think a lot of parents have their kids staying at home vs. going out and exerting themselves in this stuff. I understand completely.





    This picture was taken by one of the Wenatchee World (local paper) photographers a day or two ago. This is more toward the north end of town, and I live out of the shot to the left side of the photo. Well, the new fire that has begun showing itself is now coming over the hill directly west of my house a few hills back. I'm honestly not too worried, but it's in the back of my mind. My house does have insurance, and I could use an 'upgrade' from my ol' 1922 baby.





    This is the picture of the fire above my house (note this shot was taken by another person from a better vantage point of the fire across town). I can't see the fire from here, but it's out there. If I travel to the nearby city park I can see it clearly in the hills.

    ----------------------------

    Well, on to my swim:

    Warmup
    500 Choice DPS
    did 75 Free/25 Back

    12 x 50 Kick w/ board (except back) IM Order 3x thru @ 1:10

    10 x 100 Pull w/ paddles @ 2:00 (50 sculling out front/50 Pull breathing every 5) took 11 strokes per length

    600 (25 V-sit scull/50 Streamline back kick) also did 5-6 SDKs on each length of kick
    This was tough by the end of it.

    Main Set:

    5 rounds of:
    • 200 IM cruise then :30 rest (went 2:40s)
    • 100 Free build to sprint then 1:00 rest (went 1:02/1:02/1:04/1:04/1:01)

    200 EZ

    Assigned 6 x 200 Kick w/ fins (odds flutter or dolphin/evens all dolphin)
    • #1/#2 @ 3:00
    • #3/#4 @ 2:50
    • #5/#6 @ 2:45
    Well, I began to cramp in the first 100 of the first one, and removed my fins, then continued on doing the rest of them without fins. Didn't make the intervals, but I did get them done.

    300 EZ and out

    ----------------------
    5900 Yards


    Well, I'm tired, and the coach suggested that I take one night off a week, at least for a little while until my body can fully build into these more intense, lengthier workouts. I agree with him, and have decided that tomorrow will be that day.
  15. Wednesday 9/12/12

    Wednesday 9/12

    AM LCM and PM SCY

    AM swim:

    500 swim
    5x100 @ 1:30 pull w/ buoy + paddles
    400 kick w/ board + fins 50 FR/50 FL

    3x200 @ 2:45 pull w/ buoy + paddles + snorkel
    6x100 @ 1:25 opposite fin/opposite paddle switching feet/hands after first 3
    12x50 @ :50 aerobic FR concentrating on catch and pull + even stroke count

    2x
    100 swim w/ strapless paddles
    200 kick w/ fins on back in S-line 50 FR/50 FL

    Total: 3800

    PM swim:

    600 swim (200 FR/100 kick on back)
    400 pull w/ buoy only
    300 (25 R arm/25 L arm/25 swim BK)

    2x (RD1: 75s FR, RD2: 75s BK)
    4x75 @ 1:15 25 R arm/25 L arm/25 swim
    4x100 @ 1:15 swim
    4x75 @ 1:20 kick
    4x100 @ 1:10 swim

    100 EZ

    6x100 @ 1:30 IM aerobic

    4x50 @ 1:00 EZ odd: BK, even: FR

    Total: 5000
    Categories
    Swim Workouts
  16. Wed., Sept. 12

    by , September 12th, 2012 at 05:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :40
    (6 back, 6 belly)
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main Sets:

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

    1 x 100 AFAP IM w/fins, :54 high-55 flat
    300 EZ

    1 x 100 broken AFAP fly w/fins
    -- broken for :15 @ 50 & 75
    -- 47 (23 low + 12 + 12)
    -- too slow, should be 2 seconds faster
    -- I stupidly did the first 50 as a no breather and couldn't recover from the oxygen debt.
    300 EZ

    4 x through:
    -- This set was from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=274909#post274909"]U.S. Masters Swimming Discussion Forums[/ame]

    1 x 30, done as 15 fast breast pullout from a dive + 15 whip kick on back @ 1:00
    1 x 50 backstroke kick from a push, no fins @ 1:00
    100 EZ kick w/board @ 2:30
    #1-3 @ 100 pace, # 4 AFAP
    -- went 32 high, 31 high, 31 high, 29 high
    -- 17/16 kicks on the 1-3 and stayed under until the flags on the last one

    100 EZ

    4 x 40 w/bungee cords
    -- swim out to 20 yard mark in 10 seconds, hold and do a strong flutter kick on back in streamline for :30, rest :10, zoom in on bungee doing 10 very fast free strokes
    -- hard, hard, hard

    150 EZ

    Total: 3500


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


    I thought I might feel a little boggey with yesterday's deep tissue cupping, but felt decent.

    Forgot to report on some goggles I tried this summer at my long course meets. I first tried the new Speedo liquid storm goggles at Nationals. (I had needed some new meet goggles.) http://www.speedousa.com/product/ind...32044.12361075. They fit fairly well; I had some small leakage problems at nationals. But tightening and changing the nose piece made them pretty good racing goggles. I also was sent a free pair of Arena cobra racing goggles when I ordered my tech suits. http://www.swimoutlet.com/product_p/25209.htm. I absolutely love these goggles! The best I've ever used. Lil Fort loved them too and used them for several summer league races. I have reclaimed them and hidden them away.

    I'm also very excited that we are having a local SCM meet this year, and in November. I'm not sure I've ever swum in a masters meet in November ... It's at Mason too! https://www.clubassistant.com/club/m...1481&smid=4182. I'm considering knocking a couple 100s off at this meet before my taper meet in December. Probably 100 fly and either 100 breast or 100 IM.
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/13/20122

    by , September 12th, 2012 at 04:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 150 2:30 2:15
    3 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 easy 2:00
    3 X 50 fast 1:15
    Four rounds. 100's are free, 50's are choice.

    1 X 200 2:30
    1 X 150 2:30
    Four rounds, swim or pull freestyle. 200's will be short rest and fast, recover on 150's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  18. Wednesday September 12th - AM Birthday Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1150)
    2 x
    * 2 x 150 @ 2:05
    * 2 x 75 @ ?? 25 drill + 25 swim + 25 drill
    * 2 x 50 @ 1:00 back

    50 easy

    Set I (550/ 1700)
    20 x 25 @ :30 kick 1-4 flutter, 5-8 IM order, 9-12 flutter, 13-16 IM order, 17-20 flutter
    50 easy

    Set II (2000/ 3700)
    2 x
    * 1 x 100 @ 1:30 70% (went 1:15, 1:14)
    * 3 x 100 @ 1:25 80% (went 1:12 .. 1:13)
    * 1 x 100 @ 1:15 90% (went 1:10, 1:09)
    * 2 x 25 @ :30 recovery

    * 2 x 75 @ 1:15 strong no-free IM
    * 2 x 25 @ :30 recovery

    * 2 x 50 @ :50 first 12.5 yards AFAP
    * 2 x 50 @ :50 last 12.5 yards AFAP
    * 2 x 25 @ :30 recovery

    Set III (600/ 4300)
    4 x 150 @ 2:05 pull #1 first 50 strong, #2 second 50 strong, #3 third 50 strong, #4 easy

    200 easy

    ** 4500 yards **

    I was surprised to see the Santa Clara pool set up for short course when I walked in this morning - the first time I have seen it this way since May. I guess summer is officially over .

    I only recently moved up to group 1 so this was the first time I have been with them short course and I wasn't sure which lane to swim in. There weren't very many people there for the beginning of warm-up and I didn't see anyone from the lane that I had been swimming in, so I made a guess and jumped in lane 6. It turns out that without knowing this moved me up to the 1:20 interval group, but this was good as I led the lane after warm-up and mostly stayed with the leader of the next lane over for the entire workout. It is funny - the last couple of workouts I have been thinking that I should move over a lane but I don't know most of the other swimmers or how fast they go so I probably wouldn't have moved on purpose for a while longer.

    I always drink water or electrolyte mix throughout workout, but this morning I had several cups of water just after getting up (about a 1.5 hours before practice) and several more just before practice started. My right calf started twitching after the first round through the main set so I used a pull buoy for the second set of 100s and didn't cramp until the last lap of the last 100, and it wasn't bad enough to make me stop or even slow down much. I stretched it out on the recovery 25s and made it through the rest of the set without the pull buoy and without cramps. I don't know if the extra hydration helped or not, but I am going to keep this up to see if it makes a difference.

    Updated September 12th, 2012 at 04:34 PM by eric.carlson

    Categories
    Swim Workouts
  19. 09.12.12 - Wednesday workout

    by , September 12th, 2012 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, John, and Ray. Long workout again with Dave and I hanging around for a few hundred extra yards. I'm slowly getting used to the 5k workload.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 150 - 2:30 (Stroke/Kick/Pull)
    * 100 Easy

    5 x 100 - 1:45 convert fly to kick
    100 Easy
    5 x 100 - 1:45 convert kick to back
    100 Easy

    10 x 50 - 1:00
    * 1-5 Kick
    * 6, 7 Free
    * 8-10 Pull descend, went :26 on last one
    100 Easy

    10 x 50 - 1:00 (IM Order)

    400 IM Moderate pace (5:57)

    10 x 25 - :40 Down Hard IM Order, Back no breath (2 x free, 2 x fly, 1 x br pullouts)

    100 Cool down

    (5350 Total)

    Updated September 13th, 2012 at 01:28 AM by pmccoy

    Categories
    Swim Workouts
  20. Tuesday, Sept. 11, 2012 7:00-9:00pm

    by , September 12th, 2012 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Keep it coming!! Tonight's workout was a good one. Lots of kicking, which I'm getting more used to, and a killer main set that I pushed hard to the end.

    I led the lane for most of tonight's workout.

    Warmup:

    500 (25 Back/25 V-Sit Scull/25 Breast (1P, 2K)/25 Free DPS)

    --------


    20 x 50 IM Order @ 1:00
    • Flys :31/32s
    • Backs :38s
    • Breasts :39s
    • Frees :31/32s
    24 x 25 Kick w/ fins
    • Odds @ :45 - "Core Kick" which is dolphin kick on your back with arms extended above your head and out of the water
    • Evens @ 1:00 - SDK underwater no breathers
    Main Set:


    5 Rounds of:
    • 200 Free (Descend by rounds) @ 3:30
    • 50 Free FAST @ 1:00
    • 50 Free FAST @ :50 (on interval go back to the 200)
    Awesome Main Set...this is why I do this to myself! And I can't exactly start off any slower 'cause I've got a 15 year old that's close enough behind to keep me honest (though he didn't descend like I did) My 200s were great! Started off here @ 2:16 on the 1st one, and the coach says "Nice job!!, now you get to descend from there! " Well, I made it:
    2:16/2:15/2:14/2:12/2:09
    My 50 FASTs were approx. :30s

    400 EZ (50 Back 8/3/8 Drill, 50 Breast 1P/2K)

    20 x 50 Kick w/ fins & board @ :50
    Odds Flutter/Evens Dolphin
    **cramped on the first one, massaged it out during the 2nd one, and did the remaining 18 without fins all flutter kick and made 'em. Basically a straight 900 kick fast though.

    6 x 25 All Out Non-Free (did Fly) @ :45
    SDK at least to the middle of the pool is the goal on each and race to the wall

    300 EZ and out

    --------------------------
    5400 Yards

    Killer day...and if anyone wants to give this a go, be my guest. It works best with a few 15 year olds right on your @$$ the whole way though!