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Swim Workouts

  1. Wed.-Thursday, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 4 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25

    5-10 minutes on foam roller


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  2. Wed.-Thursay, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 3 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/10/12

    by , February 9th, 2012 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 2:50
    2 X 100 1:40 1:30 1:25
    4 X 50 1:00 :45 :45
    Three rounds. Round 1 intervals left, 2 middle,3 right.

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    1 X 50 kick 1:00
    1 X 100 kick 2:00
    Four times through

    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 x 150
    1 X 50
    1 X 100
    1 X 50
    Two rounds freestyle, 2000 yards total.
    Intervals as follows, round 1 left, 2 right:
    50's: :45 :40
    100's: 1:30 1:20
    150's: 2:15 2:00
    200's: 3:00 2:40

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  4. Wed Feb 8th, 2012, SCY

    by , February 9th, 2012 at 12:13 PM (Ande's Swimming Blog)
    Wed Feb 8th, 2012, SCY

    didn't swim Tue but bought liquid bandage and used it to cover my cut when I swam on Wednesday, worked great

    I feel a little out of shape

    Visited with my doc yesterday and he said my wound looks fine and the pathologist said the bump was not a cyst or a fatty tumor but an Atypical fibrous histiocytoma. He said they are rare & poorly documented, they rarely spread but have a tendancy to return to original location if all isn't removed. Right now my Doc's on the fence as to advising me to
    1) keep monitoring it or
    2) have surgery again and remove more tissue to decrease the likelihood of reoccurance.
    He said if I had the next surgery I wouldn't be able to swim for a couple weeks. He said Atypical fibrous histiocytomas have some characteristics of normal cells and some of abnormal. So we'll see.

    My lower back a bit hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    She's got a lot more items to list.

    Bess Coached
    SCY UT Swim Center: main pool north end
    noon - 1:15 dove in FIRST
    wore Speedo endurance jammer
    trained with Chris McKee, Ned & Traci Van Matre, 24
    beside Larry, Jon & Mark

    Warm Up
    3 x 300

    Main Set

    6 x 150 on 2:00 done 50 fr, 50 fl, 50 fr
    did 1 arm fly drill on fly
    6 x 50 fl k on :40
    1:00 break

    4 x 150 on 2:00 done 50 fr, 50 bk, 50 fr
    4 x 50 bk k on :45
    1:00 break

    2 x 150 on 2:00 done 50 fr, 50 br, 50 fr
    2 x 50 br k on :50
    1:00 break

    then got out early



    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

    Updated February 9th, 2012 at 02:50 PM by ande

    Categories
    Swim Workouts
  5. Workout 2/9/12 am: I'm tired of taking it slow

    by , February 9th, 2012 at 09:22 AM (Maple Syrup with a Side of Chlorine)
    But I did this morning ...

    w/u
    200 FR/200 BK/200 IM drill
    200 Kick (flutter with board)
    200 FR

    (solo/rec/1000 yards/15 minutes)
    -----------------

    Not a lot of time this morning, but instead of going back to bed I jumped in for a quick splash. Guess I should have gone to sleep last night instead of looking up what Chuck Norris uses as moisturizer.

    After this lethargic attempt at a swim, I will make time to hop in this evening for a right and proper thumping this evening. Off for some
    Categories
    Swim Workouts
  6. February 8, 2011

    Warm-up (1400)
    1 x 600: 300 free pull, 200 IM kick/drill by 25s, 100 free scull-single arm by 25s

    3 x 50 @ :55 (:34 - :36)
    50 easy
    3 x 50 @ :50 (:34 - :36)
    50 easy
    3 x 45 @ :45 (:35 - :36)
    50 easy
    3 x 45 @ :40 (:36 - 37)
    50 easy

    Kicking (600 set / 2000 total)
    12 x 50 kick w/fins @ 1:10, 25 underwater/25 easy
    - odd underwater SDK on front and sides (by 50)
    - even underwater flutter on front

    Main Set (1800 set / 3800 total)
    12 x
    • 100 @ 1:20 (target 1:16, actual 1:13 - 1:16)
    • 50 @ 1:20


    Wrap-up (200 set / 4000 total)
    200 easy

    * 4000 total *

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

    This is pwb's [ame="http://forums.usms.org/showthread.php?t=20146"]Workout #2 - Blast Pace 100s[/ame]from High Volume Workouts Week #6. My only change was to move the kicking set up before the swim set to help postpone the leg cramps.

    Fantastic workout! The 100s were supposed to be at my target 1000 pace, but I have never done a 1000 and don't have any idea what my target should be so I picked 1:16 out of the air.

    Updated February 9th, 2012 at 12:31 AM by eric.carlson

    Categories
    Swim Workouts
  7. Wednesday, February 8, 2012 5:00pm

    by , February 8th, 2012 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Continuing on with the next short chapter of the "WW JA TG D"? as referenced here:
    http://www.usms.org/forums/blog.php?b=20428

    Warmup:

    3 x 100 Free @ 1:30
    2 x 100 Kick w/ board @ 2:00

    Main: Killer Pull Set
    12 x 100 Free Pull @ 1:10 (started off 1:04, held primarily 1:07s, with a few 1:06s)

    DEAD TIRED here...had I not stopped, I'm sure I could've held on till at least 20 of them, possibly even 30.

    100 EZ

    4 x 150 Free stretch out "recovery" @ 2:00 (1:50ish)
    I was shot, and just sort of slugging through the water

    16 x 25 Kick w/ board @ :30 just trying to get the legs going, crampy feeling

    Was going to go for a timed 400 IM, but stopped after the 100 Fly with nearly cramped legs.

    Stretched for a while, then the guy I usually "swim with" in the evening lap swims wanted to challenge me to a race of sorts.

    Race was a 100 Breaststroke for all bragging rights. The only rule is that he got to have a lead to the 15 meter mark on the laneline.
    He left on the :60 just so we could time it. I watched for him to get to the 15 Meter line, and glanced at the clock as I went underwater (I left on the :13).
    Streamline...pulldown...glide...race, race, race, repeat. I was slowly reeling him in, but not that quickly. It all came down to the final length where he was probably 4-5 yards ahead of me at this point. My pulldown closed most of the distance, and then we were both racing for the finish. It was so close, but I think I was just able to outstroke him on the final stroke. We hit the wall at the :31 on the clock. So he went a 1:31, and I went a (1:31 - :13)... 1:18. Not bad from a push at the end of a practice. The other guy mentioned that this was his fastest ever time for a 100 as well. Nice going!

    100 EZ and out

    -------------------------
    3100 Yards
  8. Workout 2/8/12: evening

    by , February 8th, 2012 at 08:15 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    400 RIM drill
    8 x 50 kick on :60
    - swam the breast

    Swam over to the HIT lane and did the following from [ame="http://www.usms.org/forums/showpost.php?p=259921&postcount=1"]Workout #1[/ame] with some alterations:
    Speed Sets:

    5 x 100 + 50 EZ @ 3:00
    1 = 25 fast, build down to 50% + 50 EZ
    2 = 35 fast, build down to 50% + 50 EZ
    3 = 50 fast, build down to 50% + 50 EZ
    4 = 100 @ 90% + 50 EZ
    5 = 100 IM for time + 50 EZ

    5 x 50 @ 1:00
    1 = smooth DPS
    2 = burst + cruise
    3 = 25 fast, 25 EZ
    4 = EZ
    5 = 50 fast @ 90%
    100 EZ

    5 x 25 @ 1:00
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = AFAP
    75 EZ

    5 x 25 @ :45
    AFAP drag race from mid-pool w/race finish and cruise back
    Then I finished the night with:
    1 x Noah's Ark with paddles
    200 ez
    (solo/Rec/2950 yards/55 min)
    (total for day = 5000)
    ------------------------

    Well, I did it - my first official "two-a-day" as a Master. It was quiet tonight in the pool, and I felt like some good speed stuff would be good for me at this time, and Fort's workout here looked good.

    I went 1:02 on the fast 100, then went 1:09.00 on the IM. On the fast 50 I went 27.00, and on the fast 25 I went 12.94.

    I am ready for some supper then off to bed. Might even shoot for two swims tomorrow, depending on how the day unfolds.

    In other news, I am going to scratch the Valentine's meet in two weeks since my daughter's Chambers choir group is hosting a dinner/cabaret the same night. Obviously more important than going to a meet. I will pick up the two events I'll miss later in the spring (even though I will need swim the 400 IM as the front half of a 500 Free - the time won't be official, but I'll still get it in).

    Updated February 8th, 2012 at 08:48 PM by rxleakem

    Categories
    Swim Workouts
  9. Wed., Feb. 8

    by , February 8th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst to 15 m + cruise @ 1:00
    4 kick, 4 speedplay
    75 EZ

    1 x 50 AFAP back from the blocks, 29 low
    75 EZ
    -- deliberately did this early in the workout, glad I did

    I modified the first speed set from workout #1 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20148"]U.S. Masters Swimming Discussion Forums[/ame]. I think I like this version better, and I suspect it may harder. Though the build downs in the original version aren't easy either.

    2 x (5 x 100 + X yards EZ):
    1 = 25 fast, 75 EZ @ 2:00
    2 = 35 fast, 65 EZ @ 2:00
    3 = 50 fast, 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = AFAP broken 100, :15 @ each 25 + 200 EZ @ 6:00

    round 1 = free with paddles & fins
    -- 10 on 25, 24 flat on 50, 54 flat on 100
    -- No paddles on the broken 100. I did two 25s on the broken 100 (10 low, 11 flat) and was interrupted by a noodler, who had been very chatty throughout the workout. I tried to be polite since he was asking about masters swimming and the website. But then he said "I had to urge my ex not to abort my son and god spoke to me and told me to write a book about it ..." and I totally tuned out. Bizarro.

    round 2 = backstroke kick w/fins
    -- 9 on 25, 21 flat on 50, 52 high on 100
    -- did the broken 100 as :15, :15 :30 breaks, went 9, 10 flat, 10 high, 9. had to have more oxygen on the last 25
    -- legs were just burning afterward

    Total: 3450

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

    I think that's a good practice 50 back time for me. Might have taken one extra kick on the first 25.

    I was supposed to do weights this morning, but didn't have time. I may go tonight when Lil Fort is at practice. But I hate doing weights after swimming. Still, I'll probably go as I have an ENT appt tomorrow am. (I am celebrating an entire year with no sinus infections!) I don't feel as much in need of a recovery week without the upper body weights, so I will likely wait until the end of February for an easy week before the Warrenton meet.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/09/12

    by , February 8th, 2012 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    Three rounds, round 1 intervals left, 2&3 right.

    16 X 25 free :40
    Sprint 20 yards, no breath.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    8 X 25-half blast free kick/half easy swim :45
    1 X 100 swim

    1 X 200-50 stroke/50 free 3:30
    1 X 100 stroke 2:10
    4 X 25 stroke-fast- :40
    Three rounds. Break between rounds.

    1 X 150 free 1:50
    1 X 100 free 1:50
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  11. Workout 2/8/12: noon

    by , February 8th, 2012 at 01:51 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 Back

    2 x 200 FR Pull w/ buoy on 2:45 (2:20)
    2 x 150 BK Pull w/ buoy on 2:20 (2:05)
    4 x 100 FR Pull w/ buoy on ~ 1:30
    - Quarters strong, Kevin joined me on last two
    3 x 75 IM (no FR) on 1:20
    - Thirds strong
    1 min q-break into
    100 IM for time: 1:09.74

    225 loosen and out
    (solo @ Rec/2050 yds/40 minutes)
    ------------------------

    Got in for a lunchtime swim today, more of less to stretch out. The lane filled up to 5 during the time I was there, so intervals went out the window and I put more emphasis on effort. Happy with the IM time - haven't been under 1:10 in a week or so - still playing around with my breaststroke technique.

    Hope to sneak back tonight for a swim as things around the house will be quiet.
    Categories
    Swim Workouts
  12. 02.08.12 - Wednesday workout

    by , February 8th, 2012 at 09:30 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Wore my Nike jammer w/o a drag suit. Pool temp ~83.

    Felt slow today. Hopefully I didn't taper too late. Still got two days to feel better. Nothing really special today. Just warmed up and did some faster paced 50s and 25s.

    750 Warm up

    4 x 50 Pull - 1:00 (did these breaststroke)
    Rest
    4 x 50 Kick - 1:10 (2x fly w/ fins, 1x br, 1x fr)
    Rest
    4 x 50 Swim - 1:10 (3 x Br, 1 x fr)
    Rest
    Focused on keeping a better streamline on my br pullouts and taking a better angle to the surface.

    8 x 25 - :45 Hard (2x fly, 4x br, 2x fr)

    100 Cool down

    (1650 total)
    Categories
    Swim Workouts
  13. Tuesday, February 7, 2012 5:30pm

    by , February 7th, 2012 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    NEW NEW NEW

    I just signed up for the Lake Washington Masters Meet, in Kirkland, WA on Feb. 19th. Kind of a last minute (for me) addition, but I'm pretty sure I'll be able to make it. My son is stable, and should remain that way.
    Anyway, I signed up for the 400 IM, 100 Fly, 100 Free, 200 Back, 200 Fly. Entered with my best times. Should be close enough.
    200 Back will be right after the 100 Free, but I'll be in at least the 2nd heat, and should have enough entries to bump me into the 3rd or 4th heat, so I should be fine.

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

    No A.M. swimming for me this morning or tomorrow morning...work 10 hour days scheduled and I have to get to work earlier.

    Tonight:

    Warmup:

    10 x 100 Free @ 1:30 (1:11-1:13s)

    1 x 500 Free Pull (check the 250 time, and beat it on the 2nd 250)
    (went 2:53 on first 250, finished @ 5:40 (2:47 2nd half)

    5 x 100 Kick w/ board @ Desc. Interval (2:00, 1:55, 1:50, 1:45, under 1:40)
    went 1:36, 1:37, 1:36, 1:34, 1:33)
    my legs were burning after this

    Work the IM parts, cruise free:
    4 x 75 IM Order (25 Stroke/50 Free) @ 1:05
    ~1:00 rest
    4 x 75 IM Order (50 Stroke/25 Free) @ 1:10
    ~1:00 rest
    4 x 75 IM Order (75 Stroke) @ 1:15

    5 x 100 Free Pull @ 1:20 FAST (1:01, 1:03, 1:04, 1:05, 1:04)

    100 EZ

    ----------------------
    3500 Yards

    I had to fight the big waves from the public swim half of the pool for the 2nd half of the workout. Dang boy scouts (all of them) came in and were driving the lifeguards nuts. I almost ran a few of them down when they came into my lane to chase down a ball. Most of the time I didn't see them till I was right on top of them, and once I saw one ahead of me, and poured it on to "get 'em". :devilman: <-- We need a Smily like this one.
    Kind of a big random mish-mosh of stuff tonight, but it still made me tired and sore.

    Updated February 8th, 2012 at 12:21 AM by jaadams1 (Added New Meet Info for Lake Washington Masters Meet)

    Categories
    Swim Workouts , Daily Practices
  14. Tuesday, Feb. 7

    by , February 7th, 2012 at 05:41 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises
    30 minutes stretching/foam roller/yoga

    Swim/SCY/Solo:

    500 various
    8 x 50 fly drills
    4 x (5 x 25 shooters w/MF) @ :35
    back, belly, right side, left side, twirling 360s
    8 x 50 breast w/MF @ 1:10
    50 EZ
    10 x 50 free w/fins, no breather, broken :5 @ 25 @ 1:10 (started at 1:00 but not enough rest)
    50 EZ

    Total: 2400

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

    Dull day of working out, but I had planned on 2 recovery workouts this week. And I needed one after yesterday's hard sprint set. Rehab exercises are deadly dull. Mr. Fort has a couple nagging injuries too, and is not running this week (biking instead). That's the worst part about being a competitive masters athlete -- the rehab crap you sometimes have to do to keep training and stay/get healthy.
    Categories
    Swim Workouts , Yoga
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/12

    by , February 7th, 2012 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 75 1:20 1:05
    4 X 50 :50 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    8 x 50 kick 1:00
    1 X 100 swim

    2 X 100 moderate 1:45
    3 X 50 fast 1:15
    2 X 100 moderate 1:45
    2 X 50 fast 1:15
    2 X 100 moderate 1:45
    1 X 50 fast -
    1 X 100 easy -
    All choice.

    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    8 X 25-2 of each- :30
    Two rounds. Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  16. Tue Feb 7th, 2012 DIDN'T Swim

    by , February 7th, 2012 at 12:43 PM (Ande's Swimming Blog)
    Mon Feb 7th, 2012 DIDN'T Swim

    Noticed my surgery wound lost some glue & split a bit. Tomorrow, Wed Feb 8th at 3:30 I have a follow up appointment with Doc, so I've decided to stay dry till then.

    SUCKS

    I want to swim & don't want to get out of shape
    Categories
    Swim Workouts
  17. Mon Feb 6th, 2012, SCY

    by , February 7th, 2012 at 12:35 PM (Ande's Swimming Blog)
    Mon Feb 6th, 2012, SCY

    didn't swim Wed, Thu, Fri, Sat, & Sun
    wasn't supposed to get my surgery wound wet

    lower back still hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    where she offers new with tags Victoria Secret Sets

    Whitney Coached
    SCY UT Swim Center: Diving well
    noon - 1:15 dove in at 12:13ish
    wore Speedo endurance jammer
    trained with Bob & Jim
    beside Tyler Larry & Kelly Williamson

    Warm Up
    missed it

    Main Set

    20 x 75
    done
    4 x (50 fr 25 fl) on tough interval 1:00 or 55
    1 easy k on bk
    round 2 swap out bk for fl on :55
    Round 3 swap out br for fl on 1:05
    round 4 FR on 50

    assigned: 800 neg split 4 SDKs off each wall
    did: 8 x 50 5 or more SDKs off each wall

    20 x 75 done
    odds: strong
    evens breathe 3 on 1st length, 2 on 2nd, 1 on 3rd



    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

    Updated February 8th, 2012 at 06:18 AM by ande

    Categories
    Swim Workouts
  18. 02.07.12 - More fun w/ the camera

    by , February 7th, 2012 at 12:01 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Dave. Pool temp ~83. No drag suit. Wore my Nike jammer.

    3 days till we head to Auburn. Had some decent swims today. My 50 br was around :35. My relay leg was a bit slow at :28. Not feeling quite as zippy as I was yesterday.

    SCY

    400 Warm up

    4 x 50 - 1:00 Descend (I did Br down/Fr back)
    Rest

    8 x 25 - :40 Easy/Hard (I did Fl/Br/Br/Fr)
    Rest

    8 x 25 Kick - :40 Easy/Hard (I did Fl/Fr/Br/Fr)
    75 Easy / Rest

    50 Br timed (:35)
    Video: http://youtu.be/r3xyEebVD0I
    25 Easy / Rest

    50 Timed Kick (:41 - Fr)
    75 Easy / Rest

    250 Fr relay (my split was :28)
    Couple practice dives

    125 Cool down

    (1450 Total)
    Categories
    Swim Workouts
  19. Monday, February 6, 2012 5:00am & 5:00pm

    by , February 6th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    The pool was still left empty of lanelines from the Sara McLarty OW Clinic that was given on Sunday, which I attended, and did learn a few things. Not really going to jump right into OW swimming or anything, but good stuff to know from an experienced OW swimmer.

    Warmup:
    With the pool without lanelines, our warmup was an "OW" swim. Our pool is a 6 lane 25 yard pool, so if you swim "circles" just inside the perimeter you're somewhere around 75 yards (probably a little more). I timed one lap and came in at :52 seconds, which is pretty close to what I do for 75s Free, so I just counted each lap as a 75.
    Did 24 Laps of OW swimming, dodging teammates all the way. We probably had about 12 people in the pool at this point. Not too bad, but I was coming up behind someone all the time, and swimming without pushing off a wall, missing that nice streamline each time, is very tiring.
    24 Laps x ~75 Yards = 1800 Yards w/up

    16 x 50 @ :50 (held :35s)

    -------------------------
    2600 Yards

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

    P.M. Workout:

    200 Free
    200 Free Pull
    200 IM Drill

    Got this idea from PWBs workout for the week:
    4 x 50 Free Pull @ :45 (:35s)
    4 x 50 Free Pull @ :40 (:35s)
    8 x 50 Free Pull @ :35 (:32s)

    100 Free EZ

    Changed it up here for a little pain:
    4 Rounds of:
    • 1 x 100 Fly FAST @ 1:15 (went 1:05, 1:06, 1:09, 1:08 by rounds) THIS HURT, but in a good way.
    • 1 x 50 EZ swim @ 1:15
    Immediately after the fourth round, on interval, I did:
    1 x 100 Free FAST (went 1:01).
    This was all I could do here, my arms were shot, and my legs did their best.

    1 x 100 EZ Free

    4 x 75 IM no Free @ 1:15 (held 1:00s)
    4 x 75 Free Pull @ 1:00 (held :53s)

    4 x 50 Streamline Kick on back @ 1:00

    200 EZ

    --------------------
    3300 Yards

    5900 Yards for the Day
  20. Monday, Feb. 6

    by , February 6th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins
    5 x 50 free w/paddles @ :50
    4 x 25 free w/paddles no breath @ :40
    2 x 25 build kick w/board
    50 easy

    Speed Sets:

    8 x 25 burst @ 1:00
    -- 4 dolphin kick, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    8 x (25 AFAP swim + 75 EZ)
    -- 4 free w/fins, 10 lows
    -- 4 backstroke with start from blocks, 12 mid-high
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ)
    -- 4 shooters, 9 lows
    -- 2 dolphin kick w/board, 10 lows
    -- 2 flutter kick w/board, 10 mid, 10 high
    100 EZ

    1 x 50 breast w/fins AFAP
    -- 28 mid
    100 EZ

    Total: 3450

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

    I know mid D and D types will laugh, but I'm pretty zonked after that speed workout, which took a full 90 minutes. 500+ AFAP yards is a lot. I could feel it on the second set of 8 x 25s.

    I also feel like a bloody idiot because I can't figure out how to get my TENS/EMS unit to work. Haven't touched it in years. Directions are like greek. I may have to put Lil Fort on the job.

    Will force myself to do some rehab exercises and stretching later.
    Categories
    Swim Workouts