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Swim Workouts

  1. Workout 03/06/12: The waves keep on crashing on me

    by , March 6th, 2012 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IMO drill

    Go four times through:
    - 3 x 50 Kick/Swim/Drill on :60
    - 1st/3rd = FR, 2nd/4th = stroke (BK)

    10 x 100 FR pull with buoy on 1:20
    1 x 100 ez
    5 x 100 Stroke on 1:30

    200 loosen and out
    (With Masters group/Rec/3000 yds/60 min)
    ---------------------------

    Went to Biannual Tuesday night masters practice since I am off work this week. Joelle and Ryan were there so we did her workout (they are both post-grad students at Bennington College).

    I felt strong on the pulls, out in 1:06, then held 0:08-09's until a 1:07 on the last one. I really focused on my pull and keeping my elbows high in the water - last week when I did this I avg'd 2 seconds slower over the 10 so I am happy.

    For the strokes, I did 3 back and 3 IM. I really worked underwaters with the back, went 1:12,:13,:10, and after an pain filled first IM (1:20.52), I took an extra 30 seconds and went 1:12.93 on the last one. I still have not forgotten about the 100 x 100 IM challenge, but I need to be more diligent in doing them in practice.

    I was thinking of doubling tomorrow, but I still feel crummy after yesterday (and chose not to do it today). With 10 days before champs, I will start a slow taper for the rest of the week (although I hope for a hard practice on Saturday), then drop yards like they are going out of style. Next week I will have to be dry on Thursday, and instead of driving to Boston that night I will leave early on Friday since I am not swimming first thing - I'll get more sleep and also save on a night of hotel expenses.
    Categories
    Swim Workouts
  2. Tuesday, March 6

    by , March 6th, 2012 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    MF Work:

    16 x 25 DPK shooters w/MF @ :30-:35
    -- back, belly, twirling 360s

    5 x 50 caterpillar fly drill w/MF @ 1:10

    10 x 25 burst + cruise @ 1:00
    -- dolphin kick on belly w/MF
    100 EZ

    10 x 25 burst + cruise @ 1:00
    fast hands breast w/MF (4 strokes to 15 m)
    100 EZ

    Main LP Set:

    6 x (broken AFAP 100s w/fins + 100 EZ), done as:

    1-2 100s @ 5:00
    -- broken @ :50 for :20 & @ 75 for :10
    1 = breast w/MF, 27 high/52
    (calf cramped on this and I put away MF)
    2 = IM, 23 low/48

    3-4 100s @ 6:00
    -- broken @ 50 for :30 & @ 75 for :15
    3 = fly, 23 low/45
    4 = fly, 23 high/46

    5-6 100s @ 7:00
    -- broken @ 50 for 1:00 & @ 75 for :30
    5 = IM, 23 mid/46
    6 = IM, 23 low/47 (bad breast leg)

    100 EZ

    Total: 3250

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

    I didn't waste any time getting right back to the LP work, reprising a set I did several weeks ago. Legs were burning after MF works. And right calf was cramping at the end. Getting out the 2XU leggings later.

    Random other thought about pre-Nats training: I think I'm going to largely forget bikram yoga (other than going for variety) for the next 7 weeks. It is very fatiguing, and I've been better about doing swim specific stretches while doing my rehab exercises. I did 30-40 minutes last night of both.

    I had a chat with a swim store owner here in NoVa. I could not get him to say one bad thing about the FS3, despite him admitting that several college teams had sent the women's kneeskins back. He is enamored with the LZR Elite suit. But this suit is being discontinued and no more imports are coming into the country. So if you like them, pick one up! The LZR Elite is being replaced by the $395 FS3 that is coming out soon. The material is apparently different that both the $595 FS3 and the LZR Elite. Maybe it's more akin to the X-Glide suit.

    Back to the gym tomorrow ...

    Oh, Jimby made this proposal:

    "How about this high concept show we can sell to swimming video amalgamated industries, llc? Practice Meets Wife Swap. I come and train with u for two weeks, concentrating on 1:18 work:rest ratio work. You then come train middle distance repeats on tough intervals then we see what we've learned."

    I thought this would benefit him much more than me. He called me an ignoble scientist for daring to say so. It would be the height of idiocy for me to change my training now, but I would told him I would consider this training flip flop in May.

    Nationals:

    Just signed up for SCY Nationals in Greensboro:

    100 fly, 1:02.5
    100 back 1:01.99
    100 IM 1:03.70
    50 free 25.30 (6th)
    50 fly, 26.79
    50 back, 27.46

    I made up a time for 100 fly that was faster than I swam last year, but a tad slower than my best (I've consistently been slower in this event without the suits.) The 100 back is my best time. And I reverse sandbagged my 100 IM and entered a time better than my best time that I hope to do. Ha! ) My 50s are the times I just swam and my best kneeskin 50 free time. To Jazzy's chagrin, I designated 50 free as my sixth event. I know this may be an untapped event for me, but right now I have other events on my brain.

    Zones:

    Mulling over possible Zones entries. Right now thinking about:

    100 free
    200 mixed medley relay
    50 fly
    200 women's free relay

    200 free (50 split request)
    200 mixed free relay
    100 breast
    200 women's 200 medley relay

    Updated March 6th, 2012 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
  3. Tuesday, March 6, 2012 5:00am & 11:00am

    by , March 6th, 2012 at 03:18 PM (Fast Food Makes for Fast Swimming!)
    This morning, I decided to do the whole workout #3 (Quality 200 Pace) from Patrick's Distance/Pain Workout Forum
    I found it both to be a bit easy on parts, and others incredibly challenging. A good one though.

    Warmup:

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

    16 x 75 Free
    • 4 @ 1:10
    • 4 @ 1:00
    • 4 @ 1:10
    • 4 @ :50!! This time I only made two of them.
    2 x 150 Free Pull @ 1:55
    6 x 50 Free FAST @ 1:15 (went :28-:29s)
    2 x 100 Free Pull @ 1:35
    8 x 25 Free FAST @ :35 (:14-:15)
    4 x 50 Free EZ @ :45

    I found the sitting around on the wall resting on the 50s to be quite boring. I was recovered enough to go earlier, but stuck with the written set.
    Took a couple minutes

    2 x 150 IM no free @ 2:30 (1:57, 1:56)
    These would probably have been around 2:28s for 200 IMs

    6 x 50 Active Recovery @ :35, :40,....:60

    2 x 100 IM @ 2:00 (1:10, 1:07)
    I sprinted the 2nd one.

    4 x 50 @ :35, :40, :45, :50

    Added a little more of my own:

    10 x 50 Free @ :55
    Odds: Free Pull w/ kickboard between thighs (looks like a shark)
    Evens: Kick w/ board

    ----------------------
    4500 Yards

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

    Went to the dentist for a 2nd painful session over the past two days. Then afterward went to the pool for a little more. It is very awkward trying to breathe in the pool with a numb mouth. I don't recommend it!

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

    10 x 50 Kick w/ board @ 1:00

    Main:
    1 x 150 Free Pull @ 2:00
    :30 rest
    2 x 150 Free Pull @ 2:00, 1:55
    :30 rest
    3 x 150 Free Pull @ 2:00, 1:55, 1:50
    :30 rest
    4 x 150 Free Pull @ 2:00, 1:55, 1:50, 1:45

    100 EZ and out

    ---------------------------
    2600 Yards
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/07/12

    by , March 6th, 2012 at 12:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    1 X 200 kick 4:20 -

    6 X 50 kick 1:05
    8 X 25-half blast kick/half swim :45

    1 X 100 easy 2:00
    1 X 50-25 fast/25 easy-1:15
    1 X 75 @ 100% 1:30
    Four rounds, all choice. Break between rounds if needed.

    3 X 200 free-broken- 4:00 4:30
    1 X 100 easy 3:00 -
    Two rounds. Round 1 intervals left, 2 right
    200's: fast and broken :10 @100.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  5. Tue Mar 6th, 2012, SCY

    by , March 6th, 2012 at 11:14 AM (Ande's Swimming Blog)
    Tue Mar 6th, 2012, SCY

    Trained Sat with Tyler Brandon & Dave Sims
    did 3 sets of 3 x 300
    1) on 3:45
    2) on 3:30
    3) attempting 3 on 3:15 & I couldn't make it
    skipped a 50 in the 2nd one

    Mon
    5:00 - 6:30
    arrived pretty late
    tough practice

    Whitney Coached SCY
    6:30 - 8:00 dove in around 6:42
    swam with James, beside Jim, Tyler, Larry, Chris, Todd & Mike Varozza (welcome back)

    Warm Up
    swam around 400

    Main Set

    4 rounds 1 each stroke
    5 x 100 on 1:30
    50 easy
    4 x 25 FAST on 40
    100 easy

    900 done
    150 strong 100 pretty 50 bk
    did em on 4:00

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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
  6. Back with the team - 2800 yds

    by , March 6th, 2012 at 10:18 AM (Nobody Special)
    * Back with the team today. Good work-out - did my best to keep a light pace. Here is the workout:

    100 warm up

    4x200 free (30 sec rest)

    4x100 kick (fins) 2 m int

    1x100 back
    1x100 breast
    1x100 catch-up stroke

    20x50 free (5, 10, and 15 kick) 1 m int

    200 warm down
    Categories
    Swim Workouts
  7. 03.06.12 - Tuesday workout

    by , March 6th, 2012 at 08:40 AM (Pete's swim blog)
    Swam w/ Dave x 3. Pool temp 85-86. Wore Speedo brief.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert free to kick
    5 x 200 - 3:10 convert free to IM
    50 Easy - 2:00
    4 x 75 Breast - 1:30
    50 Easy

    200 Free - 2:30 (2:27)
    50 Free/50 stroke/50 Free - 2:30
    200 Free - 2:30 (2:22)
    50 Free/50 stroke/50 Free - 2:30
    200 Free - 2:30 (2:17)

    25 Easy
    16 x 100 Relay from Dive - my times were 1:02, 1:01.5, 1:00.x, 1:00.5

    125 Cool down

    (3650 Total)
    Categories
    Swim Workouts
  8. Monday, March 5, 2012 5:00am & 11:00am

    by , March 5th, 2012 at 10:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Warmup:

    500 Free
    200 Kick w/ board
    300 Free Pull

    10 x 100 @ 1:40 (followed :10 behind a guy doing all freestyle)
    • 3 Fly (1:06, 1:10, 1:10)
    • 3 Back (1:16, 1:16, 1:14) - actually attempted SDKs here, did about 3 each time
    • 3 Breast (1:22, 1:25, 1:23)
    • 1 Free (:59)
    100 EZ

    4 x 75 Dolphin Kick w/ Biofuse fins on back @ 1:10
    my abs were killing me and had to stop...I'm a wimp!

    600 Free Pull

    At this point (6:00am) our lane had 5-6 guys in it, so it was fun!

    5 x 200 Free @ 3:00 (I chose to descend them, and was running into lap traffic at the end of the 200s)
    • (went 2:16, 2:14, 2:11, 2:08, 2:06)
    • afterward the guys told me they started leaving 2-3 seconds apart on the last 3 200s to hopefully stay ahead of me.
    5 x 100 IM @ desc. interval (1:35, 1:30,...1:15)
    (went 1:10, 1:14s, finished 1:13)

    8 x 75 Kick w/ board @ 1:15 - had to kick fast, basically is was a 600 continuous for me. The others all cheated and wore zoomer fins.

    100 EZ

    4 x 50 Fast from the blocks.
    • The three of us guys left at the end of practice did these as a continuous relay, so we were getting approximately 1:00 rest or more (at least I was)
    • My last one, one guy timed me on his watch - 25.11 Not bad!
    100 EZ

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

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

    Afternoon warmup at a crowded YMCA pool:

    200 Free
    200 Kick w/ board
    200 Free Pull
    200 Kick w/ board

    After this I was able to split a lane so I was planning to do PWB's Workout #3 for this week: Quality 200 Pace

    16 x 75 Free
    • 4 @ BASE -:05 (1:10)
    • 4 @ BASE -:15 (1:00)
    • 4 @ BASE -:05 (1:10)
    • 4 @ BASE -:25 (:50) Holy Crap! this was fast. I only made the first one.
    I started talking with another lap swimmer who recognized me from high school, and after 15-20 minutes of blabbering on, I was done with swimming.

    I ended up doing a 200 Swim, trying out his SwiMP3 headphones that he had, and they seem to be okay, but I'm not totally convinced enough to buy my own. The music is good when you're keeping your head still underwater, but if you have to keep breathing every stroke, it seems that the splashing of the waves seems to interrupt the music vibration listening effect. I may have just not had them on a good position on my head. Who knows. I didn't really "feel" them on my head while swimming, and only did freestyle with them on. Not sure how other strokes would be.

    -------------------------------
    2200 Yards

    7600 Yards for the day!
  9. Workout 3/5/12 noon:

    by , March 5th, 2012 at 05:17 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 IM drill

    Go four times through:
    - 100 FR pull with buoy on 1:20
    - 50 kick on :60 IMO
    - 50 Swim FAST on :50 IMO

    300 Drill (FR/BK/fly-br)

    Go four times through:
    - 50 AFAP (did FR/BK/Fly/BK)
    - 75 ez
    - Did these on ~ 3:00 (in between traffic)

    6 x 75 in 1:30
    - first and last FR - 49, 48
    - middle four BK - 51,52,50,48

    100 cooldown and out
    (solo/Rec/2550 yds/50 minutes)
    (total yards for day = 5050/90 min)
    -----------------------------------

    A bit less congested in the water at lunch, but I was happy to get some fast efforts in. The AFAP were more like 90% effort since I'm not at 100%. I tired.

    I was able to talk Kevin into doing the 75's with me - he likes to swim that distance and agreed to do them only if we went on 1:30. Fine by me I was happy to get the last back under 50.

    I'm kinda tired now. Went to lunch with my wife, then proceeded to pass out in the car for an hour as she and my son did some shopping. Off to men's Bible study tonight, and then I will be talking with a pharmacist going to Nicaragua in April with the GHO medical missions group - her first time so the trip leader connected us in order to talk about what to expect.

    Maybe I'll double Tues instead of Wednesday ...
    Categories
    Swim Workouts
  10. Vid+ recovery Swim, Monday, March 5

    by , March 5th, 2012 at 03:22 PM (The FAF AFAP Digest)
    Video from Warrenton Meet:

    Here is the vid from my 27.46 50 back yesterday. I'm in lane 6. Thank you Margaret Conze for videoing. I'm grateful to have it! Compared to my 28.23 50 back vid from the Sprint Classic last October, I can say that: (1) my under waters were decidedly better, especially on the second 25; (2) my turnover may have been ever so slightly faster, and (3) I stuck the finish better. 33 kicks, 19 strokes.

    [nomedia="http://www.youtube.com/watch?v=-_-j4PC16zI&feature=share"]Leslie's new 50 SCY Backstroke National Record Swim - YouTube[/nomedia]



    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/fins @ :35-:40

    6 x (5 x 50)
    5 single arm fly
    5 single arm back
    5 breast dolphin
    5 DPS free
    5 caterpillar fly drill
    5 various sculls

    100 free
    100 DAB

    Total: 2700


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

    I'm sore from the meet, but actually felt pretty good in the water. Just swam smooth; pure recovery swim. My plan is to hit it hard this week, then do a 5 day drop taper/rest for the Albatross meet next Saturday. After listening to our complaints about mixed gender heats, Jeff Roddin has separated men and women for the 50s. But after a meet of all 50s, I'm still leaning toward doing the 100 fly/100 IM and something else (maybe 50 free at the end). After Albatross, I'll kill it until 3 weeks before Nats and then start tapering.

    Updated March 6th, 2012 at 11:19 AM by The Fortress

    Categories
    Swim Workouts
  11. March 2, 2012

    Warm-up (1400)
    200 swim
    4 X 100 free @ 2:00 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick
    4 X 100 free @ 1:40 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick

    Swim (1600 set / 3000 total)
    2 x
    • 3 x 100 @ 1:45 smooth free, no breathing in or out of turns
    • 8 x 25 @ :45 streamline glide drill
      -- push off in perfect streamline and glide as far as possible, easy swim to wall
    • 3 x 100 @ 1:45 descend 1 - 3


    Wrap-up (500 set / 3500 total)
    6 x 25 @ :45 no breather
    100 easy
    6 x 25 @ :45 no breather
    100 easy

    * 3500 *
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/06/12

    by , March 5th, 2012 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four rounds. Break after 2 rounds.

    1 X 100 easy
    3 X 50 @ 100% 2:00
    1 X 50 easy

    CHOICE OF FOLLOWING TWO SETS:

    4 X 200 IM 3:20 3:00
    1 x 100 easy 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    OR

    6 X 300 free 4:00
    Swim or pull. Negative split all 6 and descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  13. drop back to 1600

    by , March 5th, 2012 at 11:06 AM (Nobody Special)
    * Tomorrow I plan on rejoining the team with their morning workouts. In anticipation of that I only swam an easy 1600 yds today. Here is the workout:

    100 warm up

    4x100 free (w/fins) 2 m int

    8x50 kick (w/fins) 1 m int

    4x100 back (w/fins) 2 m int

    2x100 breast - 2:30 int

    100 warm down
    Categories
    Swim Workouts
  14. 03/05/12 am: We tried so hard

    by , March 5th, 2012 at 11:00 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr/200 bk
    4 x 100 kick on 1:50

    8 x 100 pull with buoy
    - 5 free and 3 back

    8 x 50 quarters strong ~ :60
    - 4 free and 4 back

    1 Noah's Ark pull with buoy
    (solo/Rec/2500 yds/40 min)
    ----------------------

    I got in a recovery swim yesterday of easy stuff not worth mentioning in a blog. My shoulders and neck are still sore from the meet on Saturday.

    Since I'm off from work this week the plan is to swim doubles today and Wednesday, team practice on Tuesday, then start taper mode for the Harvard meet next weekend. These morning practices are a tad disappointing since there are large numbers of people splashing about with me. Maybe lunchtime will be less congested?
    Categories
    Swim Workouts
  15. 03.05.12 - Monday workout

    by , March 5th, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Wore Speedo brief. Pool temp ~85.

    SCY

    500 Warm up

    200 Free - 3:00 (2:20)
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    7 x 200 - 3:00 (100 Free + convert 25 Kick/75 Free -> 100 IM Kick -> 25 Kick/75 Free)
    200 IM - 3:00 (2:39)

    10 Times through
    * 100 - 1:10 (Mixed in 25 stroke on 6 of these)
    * 50 Easy - 1:10

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  16. Saturday, March 3, 2012, Coeur d'Alene, ID SCM meet

    by , March 3rd, 2012 at 10:20 PM (Fast Food Makes for Fast Swimming!)
    I woke up extra early (4:30am) for this one, but luckily had my dad along as taxi driver. I was able to sleep for almost the first two hours of the trip which was nice!

    Being that this meet is SCM, I am now in a new age group (35-39)

    1500 Free - 19:32.29 (New LMSC Record by 19 sec)
    Will definitely re-do this one at a later date.


    Split Requests:
    • 400 Free - 4:40.41 (new LMSC record by 0.01)
    • 800 Free - 9:36.00 (new LMSC record by 26 sec)
    • shut it down after this. I was hurting in my ribs and my breathing. My leg was a little sore as well. I normally wouldn't have thrown in the towel on a SCM 1500, but the way I was feeling, I'm glad I made a good 800 before "quitting".
    • That Guy had a super great 1500 (I claim being his rabbit for 800 meters to get him started!)
    I did two 200 Free Relays here. One was all men's event, and the other was a mixed relay. I don't know my splits, but probably 26+/27- or so.




    200 Free - 2:08.02 - New LMSC Record (by 0.5 seconds)
    • T.G. said I was out in 1:01.7 or so, so to come back in 1:06.3 is pretty good. I felt like garbage on the last 150 of the race, so I was surprised to see my good time!
    100 Breast - 1:16.58 - New LMSC Record (by 4 seconds) (Best Time also)
    • Did this out of selfishness. Not my event, but the record was an easy one so I had to take it.
    200 Back - 2:33.87 - (New LMSC Record by 8 seconds)
    • I did my same backstroke start as the last meet, similar to how you push off for repeats on intervals in practice. I can dolphin kick past most people anyway off the start, and there is no chance of slipping on my poor backstroke starts.
    • Had to kick it into 4th gear for my final 50. I actually did a few SDKs off the last 2 turns, and kicked like hell, and spun my wheels. It looked like what y'all call "backstroke". I only did this in an attempt to not get chicked by a 20 year old backstroker.
    • I beat her by 0.02 at the touch, and celebrated too!!
    200 Fly - 2:24.37
    • No record (this one's tough 2:22.02), but I'll get it one day.
    • This event was more butter-struggle that butterfly for me today. In the shape I was in, and being the 5th event of the day, I was sore and tired.
    • After the first 50 I knew this was going to get tough. I started breathing every stroke WAYYYY too early into the race. This is a sign for trouble for me.
    • I tried to power home at the end, and dead tired I raised my head to see my time. Then I felt better seeing a 2:24.

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

    Other special news from the meet:

    New National records were set
    • 25 - 29 Female 50 Back, Diana MacManus went 28.92, smashing the old record of 30.something!!
    • She just misssed the masters W.R. by 0.12!! dang!
    • She made an attempt at the 100 Back as well, and came up short of the N.R. by 0.3 seconds! dang dang!!
    • 90 - 94 Female 200 Breast, Charlotte Sandoval of Montana set new National Record...and she may have a few more...still need to check.

    Updated March 3rd, 2012 at 10:26 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  17. 03.03.12 - Saturday workout

    by , March 3rd, 2012 at 06:19 PM (Pete's swim blog)
    Swam at HSA w/ Dave x 3, Bob x 2, Scott, George and others. Wore Speedo brief. Pool temp 82-83.

    SCY

    500 Warm up
    5 x 100 - 50 Kick/50 Drill w/ Fins

    100 Fly (25 Drill/25 Swim)
    200 Pull
    100 Fly (25 Drill/25 Swim)
    100 Back (25 Drill/25 Swim)
    200 Pull
    100 Back (25 Drill/25 Swim)
    100 Br (25 Drill/25 Swim)
    200 Pull
    100 Br (25 Drill/25 Swim)

    400 Free (made 4:40)
    4 x 100 IM - 1:45
    8 x 50 Free - :55 (Easy/Hard)
    16 x 25 - :30 (IM Order Easy/Hard)

    4 Times through (IM Order on stroke):
    * 50 Free - :50
    * 25 Stroke Hard - :30
    * 100 IM - 1:40
    * 25 Stroke Hard - :30
    * 50 Free - :50

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  18. 3000 Yds -

    by , March 2nd, 2012 at 06:47 PM (Nobody Special)
    * Busy day today - a 3000 yd workout followed by a trip down to Wilmington to spend some time with the boss. Here's the workout:

    100 warm up

    1x350 free (w/fins)
    1x250 free (w/o fins)
    1x350 free (w/fins)
    1x250 free (w/o fins) - all with 1 m rest btn

    10x50 kick (w/fins) 1 m int

    8x50 back-to-breast (w/o fins) 1:10 int

    8x50 free (w/fins) 50 sec int

    100 warm down
    Categories
    Swim Workouts
  19. FAST Fri Mar 2nd, 2012, SCY

    by , March 2nd, 2012 at 05:07 PM (Ande's Swimming Blog)
    Fri Mar 2nd, 2012, SCY

    Thu Mar 1st
    sort of doubled but didn't blog my thu work outs, on my long drive from martindale to Austin there was a stretch of IH 35 that was stopped & all I could see was red lights for miles, so I took an exit (a real one) and drove on the access road but got a flat tire.
    It was dark so I drove on the tire till I got to a gas station. I figured it would be easier to change my tire on concrete in the lights out of traffic instead of in the dark on grass or gravel. Usually I'd call ATT Auto rescue but figured with the traffic jam & wanting to get to practice I'd just change the tire myself. So I found I had a full size spare and all the tools. Took a while to find em. I had all the tools out and a samaritan pull over & offered to help.
    I thought "no I've got this" but said
    "sure I'd appreciate it."
    it's been years since I've changed a tire.
    but we did it, put the flat in the truck which had dime size holes on the inside sidewall.
    Then I headed out to get to practice. but drove several country roads to taking the back way & avoiding the mess on IH 35. not sure if it was construction or or a wreck. but obviously 3 lanes were getting squeezed down to 1, I guess there were cop lights to rubber neck.

    I arrived & dove in around 7:10, 40 min late
    missed warm up

    main set was 10 x 500
    odds were desc 500's 1 70%, 3 75, 5 80, 7 85% & 9 90% effort
    evens were 4 x ? strong 1 easy
    2) 4 rounds of 4 x 25 on 17.5 1 easy
    4) 2 rounds of 4 x 50 on 35 1 easy
    which is where I started, in a lane doing them on 40, &
    decided to try again at noon
    the 500's were changed to 400's & I was feeling pretty fried so I got out around 1:00
    Later Thu evening I got my busted tire replaced.


    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:35ish
    wore Speedo pro jammer
    trained with Jim Korey, Max, & Tenneile,
    beside Larry, Bob, Stan, & Dale on my left Tyler, Todd, Chris, & guest Dave Sims swam on my right in the wall lane which I hate & avoid.
    Whitney moved them down to the main pool
    which is set up center course & much cooler


    Warm Up
    5, 4, 3, 2, 1


    Main Set

    9 x 50 fr on 1:30 best Ave from a push
    went 27's & 8's

    50 fr from a dive off the side
    went 24

    9 x 100 fr on 2:30 best Ave from a push
    held 59's went 58 on last one

    100 IM off blocks
    went 59


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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
  20. Brain Fart, Friday, March 2

    by , March 2nd, 2012 at 03:57 PM (The FAF AFAP Digest)
    I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.

    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :35
    6 x 50 fly drills @ 1:00-1:10
    25 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    75 EZ
    2 x 25 AFAP backstroke from the blocks
    -- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
    -- 75 and 125 EZ after each
    -- was a touch faster on the one that was shallower
    -- 16 kicks, need to take 15 with kneeskin
    50 EZ

    Total: 1800

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

    I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.

    Here are the links to the psych sheet and heat sheets:
    http://www.warrentonmasters.org/Medi...12-program.pdf
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.

    Race Club article about strength training:
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    Butterfly, second kick:
    http://ht.ly/9pmK4
    -- I do love single arm fly for kicking timing.

    Women's FS3:

    A friend forwarded me this link re: womens FS3:
    http://forum.collegeswimming.com/vie...php?f=9&t=5777

    And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia="http://www.youtube.com/watch?v=--7obWaL-Z4"]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]

    --This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
    -- I'd love to get my hands on a HS reject suit to see how it feels in the water.

    Updated March 2nd, 2012 at 10:31 PM by The Fortress

    Categories
    Swim Workouts