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Swim Workouts

  1. Friday Workout

    by , June 10th, 2011 at 11:28 AM (Pete's swim blog)
    Not much today. Donated apheresis after swimming. Allways fun to wear yourself out and then follow it up with a blood donation. I did manage to pick up a quick breakfast prior to giving blood.

    LCM

    300 Warm up
    200 Kick
    100 Free
    100 Free
    200 Kick
    300 IM Drill down/Swim Back

    300 Pull
    3 x 200 IM
    3 x 100 Free
    6 x 50 Kick

    300 Pull
    3 x 200 Free
    200 Fly/Free/Free/Fly
    200 Back/Free/Free/Back
    200 Breast/Free/Free/Breast
    6 x 50 Kick

    800 IM Easy
    100 Cool Down

    (5400m Total)
    Categories
    Swim Workouts
  2. FAST Fri Jun 10th, 2011 LCM 400 FR best WO time

    by , June 10th, 2011 at 10:07 AM (Ande's Swimming Blog)
    FAST Fri Jun 10th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:04
    wore FS PRO jammer
    swam with Elizabeth, Angie, Mary, & ?
    beside Tyler


    WARM UP
    20 min choice
    did 50's on 45 & 50
    went 1100


    Main SET: LCM

    100 fr 80% on 2:00 went 1:15
    100 fr 90% on 3:00 went 1:11
    100 fr 100% on 4:00 went 1:07
    400 fr FAST for time dove went 4:44
    swam strong & smooth, 2 beat kick


    400 fr easy did 50's on 50

    100 fr 80% on 2:00 went 1:15
    100 fr 90% on 3:00 went 1:12
    100 fr 100% on 4:00 went 1:08 push
    didn't swim the 100's as fast I should have but I decided to prioritize the 400's

    400 fr FAST for time dove
    went 4:36
    think that's my best in practice 400 fr time as a master


    assigned 400 fr easy
    did 200 fr easy

    3 rounds of
    (200 fr fast for time, 50 easy) on 5:00
    went push 2:30, push 2:28, dove 2:14

    50 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  3. Thursday, June 9

    by , June 10th, 2011 at 10:04 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    3 x (4 x 50) w/paddles @ :10-15 RI
    50 scull
    50 SSR drill
    50 torque drill (this is like a prone lat pulldown and, with paddles, is a real power drill)
    50 free

    Main Sets:

    10 x 25 shooters w/fins on back

    6 x 25, 15 burst dolphin kick + cruise

    10 x 50 flutter kick w/board & fins @ 1:00
    -- best average lactate set
    -- high 27-28, 29, 29, 29, 29, 29, 28, 28, 28, high 27

    200 EZ

    Warm down:

    3 x (4 x 50)
    4 x reverse IM order drill

    Total: 2800


    Bikram Yoga, 90 minutes:

    Was predictably sore from weights, so decided to venture to yoga in the heatwave for the 8:00 pm class. Cruised in right at 8:00 and had to take a spot in the center right next to the instructor. Not may fav spot! He warned us that bikram in the summer was a different experience. Usually it takes 4-5 poses for the heat to hit 105-110, and he tries to keep it at 105. But in the summer with the heat and humidity, the temp is high right from the start. As I was right text to his portable thermostat, I saw it hovering at 109 for most of the class. Still, I did fairly well on all the poses except for my nemesis "standing head to knee."

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I was too sore from weight to do too much in the pool today. My schedule is a bit off with my Mom in town visiting. I prefer a lift + immediate sprint swim on the same day before the soreness hits + next recovery swim or yoga. But this hasn't worked out lately.

    The 10 x 50 best average was killer after yesterday's mega squats. Legs were like dead weights the last 10-15 yards of each 50. I almost abandoned the set after 2 50s. But I had visions of Jim Corbeau saying "HTFU, Nancy," Geek saying "the pain will be over quickly," and Ande telling people to "try harder" on kick sets. Thanks for the support! So I carried on and even improved as the set progressed. No idea how Chris can do 32-40 x 50 best average!

    I'm still having some trouble with hypoxic work or any breath control on free. I think it's the combo of allergies and poor air quality.

    Though I'm still somewhat sore, I'm going to lift with Jazz today. No lunges after bikram!


    How much sleep do we need?

    http://www.sleepfoundation.org/artic...we-really-need

    Updated June 10th, 2011 at 11:34 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Yikes! From Distance to This?!

    by , June 9th, 2011 at 12:08 PM (Year Three: The Road Back)
    Since Monday, Tuesday, and Wednesday were very distance-oriented workouts, the coach threw in something just a "tad bit" different today. It was written as 32 50s on 1:30, but you could do whatever distance you wanted and still be able to do the 1:30 interval. My lane mates opted for 75s (which I did) and 100s (which I did either 75s or 100s - which darn near killed me - for). Here's what we (when I say "we", I mean "me" as we all did slightly different variations of stroke, fins, pulling, etc.) did:

    300 Warm-Up
    8 x 50 Kick on 1:10
    8 x 75 on 1:30 (50 Fly/25 Free w/ fins)
    8 x 75 on 1:30 (75 Free w/o fins)
    8 x 75 on 1:30 (50 Fly/25 Free w/ fins)
    4 x 100 on 1:30 (100 Free w/ fins - had to give up the dream and pull the next - just didn't have it to do the last 4 as 100s)
    4 x 75 on 1:30 (Pull)
    400 Cool-Down
    Total Yards - 3600

    It's so funny, but I have worked harder in these four days swimming than I did for most of the last few months when swimming with a much smaller (and sometimes non-coached) group. Of course, I joined a lane with swimmers who can routinely hold 1:15s for repeat 100 Free's and, on a good day, I can hold 1:25s). But, they are wonderful and welcoming and encouraging. And, I will get there. I know I will.... it's just too discouraging to move to another lane or drop distance everywhere.

    I am so thankful that I made the decision to switch to Indy Aquatic Masters. It's just so much more intense swimming with a huge group of really fast swimmers than doing the same workout but sneaking in rest minutes here and there while comparing yourself to regular Y swimmers. I felt fast swimming every day at hte Y. Reality has now set in... and it's the wake-up call I needed to get back on track. Plus, they're just fun to be with! So, at IAM, I'm back with the really fast swimmers and with the coaches I started with - it's all good and I will only get faster the longer I train with them. YAY! USMS 2012 LC Nationals, here I come! (Well, not yet... I'd be a tad early )

    Hope you enjoy your swims today as much as I enjoyed (gasp... gasp... gasp...) mine!
    Categories
    Swim Workouts
  5. Thu Jun 9th, 2011 LCM

    by , June 9th, 2011 at 11:02 AM (Ande's Swimming Blog)
    Thu Jun 9th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:03
    wore FS PRO jammer
    swam with chris, Tyler, todd brandon, Nate O & Kellie


    WARM UP
    2 x (3, 2, 1k)

    Main SET: LCM

    6 x 400 fr on 6:00
    desc 1 - 3 hold 4 - 6
    went 2nd on #1 then lead 2 - 6
    5:22, 5:12, 5:02,
    5:01, 5:01, 4:55

    100 easy

    assigned 6 x 200 with fins on 3:00
    done 100 fr DPS, 50, 50k fast
    did: a few then started skipping

    4 x 50 fr
    odds 200 pace
    evens 4 breaths

    50 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  6. Being sick stinks

    by , June 9th, 2011 at 10:39 AM (Pete's swim blog)
    Wife and I got a stomach bug about 10 minutes apart wednesday morning. Felt miserable the rest of the day. No swimming. Woke up this morning in much better shape.

    Did some 100m sprints today. I've never done that distance so I ended up going way too fast on my first attempt. Slowly dropped the time from there. Hope to do more as nationals starts approaching.

    300 Warm up
    300 Br/Back
    300 Kick - no board
    300 Breathe right/left/every 3 down/swim back
    300 Swim

    3 x 200 Pull
    200 Free down/Fly drill back
    2 x 50 Fly - Build/Hard
    200 Free down/Back drill back
    2 x 50 Back - Build/Hard
    200 Free down/Breast drill back
    2 x 50 Breast - Build/Hard

    4 times through - 4:00
    *100 Sprint free (1:17, 1:15, 1:15, 1:14)
    *100 Easy

    400 Swim
    800 IM Easy - Cool down

    (5000m total)
    Categories
    Swim Workouts
  7. Wednesday, June 8, 2011 7:30pm Lactate Double

    by , June 8th, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Went in to the YMCA for a little more tonight, didn't really have a plan ahead of time, kind of was a last minute decision to swim.

    Warmup:
    400 Free
    400 Pull
    200 Free

    rested about 3-4 minutes trying to think of something to do.

    5 x 100 Free AFAP @ 3:00 from a push
    just floated and kicked gently out around the flags and back between each, trying to slow down the breathing.
    -- went 58, 59, 59, 58, 59

    500 EZ Free
    ------------------
    2000 Yards + 2900 from the A.M. = 4900 for the day.

    Those 100s were a little tough. Not a whole lot of recovery time, and my muscles were starting to feel the burn after 3 of them. It was good to do some fast swims like this in a practice.
    Now it's time.

    Updated June 10th, 2011 at 10:09 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Wed., June 8

    by , June 8th, 2011 at 09:57 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    back extensions, 25 x 2 x 15
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    chin ups, 4 x 4
    knee tuck jumps, 2 x 10
    power squats, 140 x 1 x 10, 160 x 2 x 10, 180 x 1 x 10, 200 x 1 x 10
    hip hinges, 30 x 2 x 10, each leg
    push press, 50 x 2 x 10
    skull crushers, 50 x 2 x 10
    -- Went too low on the last one and dropped the bar behind my head. First thought: oh no, my shoulder. But it seems to be fine. Going to ice tonight though.

    20 minutes foam roller & stretching
    -- I can really tell that I have been negligent about stretching lately.


    Reflections on last year of drylands:

    I haven't reviewed my blog yet, but these are the off the top of my head thoughts:

    1. Did a lot more plyos than in previous years -- plyos good. I want a plyo box for my birthday. The scoundrels at my gym have hidden them away.
    2. Did a lot of leg work -- good. My kicking seemed better than ever this season, especially considering the loss of the tech suits.
    3. Stopped doing dead lifts except on a rare occasion for some unknown reason -- probably not good. If I had to guess why, I'd say it's likely because I keep forgetting to bring my gloves to the gym.
    4. Didn't do as much upper body work. I seemed to be obsessed with lower body work most of the year for short course/SDKs. -- probably bad idea for a sprinter. I certainly seem to have less upper body strength at the moment, though not substantially so with the exception of chins & pull ups. Probably did enough lat pull downs to maintain.
    5. I never periodize lifting. Though enough random lifting of the same types or groups of lifts could have the same net effect.
    6. I seem to be recovering more slowly from lifting than in previous years. Though I could just have forgotten how much I whined then.
    7. After ingesting amino acids at all the correct times for a month, I detect no discernible difference in recovery speed. Not sure how quickly one feels the effect from AAs ... might take longer.
    8. I am considering switching to fewer exercises and more sets just to shake things up a bit.
    9. Bikram seems incredibly unappealing when it's 100 degrees outside.
    10. Thoughts anyone?

    I was hoping to go to Rockville tomorrow again, but if the heat wave is still here I may opt to swim inside.

    Very proud that Fort Son's lightweight 4 was All Met (Metro DC) "Best Boat." He's going to learn to scull this summer and row with a couple buddies. College coaches seem to advise no competitive rowing over the summer to avoid burnout during the school year, when they train year round.

    Updated June 9th, 2011 at 04:22 PM by The Fortress

    Categories
    Swim Workouts
  9. Tues June 7, 2011

    by , June 8th, 2011 at 03:25 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    WARM UP
    4 x 100 Free @ 2:00 desc 1 - 4

    4 x
    (25 kick / 25 swim @ 1:00,
    50 kick / 50 swim @ 2:00,
    50 kick / 50 swim / 50 kick @ 3:00)

    MAIN SET
    3 x
    (2 x 200 Free @ 3:00 (held 2:27 - 2:29),
    8 x 25 (200 IM order) @ :30 desc 1-2)

    32 x 25 pull (alt back and free) @ :30

    Total = 4200 meters

    Commentary
    First workout in a week. Felt much better than last Tuesday, when I was un-motivated and only managed 2400 meters before getting out early. I always feel like I lose fitness very quickly after Nationals, but tonight's set showed me different.

    I won two awards at our club's annual awards banquet on Saturday - (1) Male Member of the Year ("for his active involvement with the club on a day to day basis in pursuit of making us a better swim club") ; (2) Most Memorable Swim (for our 4 x 100 Free Relay at Nationals that set a new National record - despite the fact that my teammates were very tired and extremely hungover after an bender that didn't see them back to the hotel until 4:00 am!).
    Categories
    Swim Workouts
  10. Another Distance Day....

    by , June 8th, 2011 at 12:32 PM (Year Three: The Road Back)
    These back-to-back distance days are proving to be a challenge. But.... If it doesn't kill me, it will make me stronger. Right?!

    I'm trying to get a read on how crowded practices at the school will be. Monday and Tuesday were pretty packed; today was a bit lighter. Still, there were three in my lane and, since we went through the main set three times, we each led one round. For the distance-type workouts, the swimmer always has the option to swim, kick, or pull as they wish. What I did is in parantheses; change as you want. Since my lane mates are quite a bit faster than I am, when I led the last (and quickest) round, I wore my fins the entire round.

    Here's what we did:
    300 Warm-Up
    1 x 200 Kick on 4:00
    3 sets:
    - 1 x 400 on 7:00 (moderate free, hard kick, moderate free)
    - 1 x 300 on 5:00 (hard free, moderate kick, negative split free)
    - 1 x 200 on 3:30 (moderate free, negative split kick, moderate free)
    - 1 x 100 on 1:45 (negative split free, moderate kick, AFAP 100)
    300 Cool-Down
    Total Yards - 3900

    By the end of this practice, I was absolutely exhausted. I did, however, finish the last set (which was questionable in my mind). Since I was leading the lane, however, I didn't want to "wimp out" and I just kept going. YAY!

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  11. Wed Jun 8th, 2011 LCM

    by , June 8th, 2011 at 10:34 AM (Ande's Swimming Blog)
    Wed Jun 8th, 2011 LCM

    Lifted weights

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:04
    wore FS PRO jammer
    swam with nate, Mike, chris, Tyler, todd & James s
    beside Larry, Sharon, & Pat


    WARM UP
    1000
    did 20 x 50 on 45

    Main SET: LCM

    3 x 500 desc done 50 fl 100 bk 150 br 200 fr
    go when last person in you lane touches

    10 x 50 k on 50

    5 x 200 on 3:20 done
    25 fl fast 25 fr easy, same with bk, br & fr

    assigned 10 x 50 k w fins on 40
    did 6 x 50 k flutter with board no fins
    rest 1:00 before last and went 38

    assigned 400
    did 200 easy

    rest 2:00

    50 fl fast
    went 27


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  12. Wednesday, June 8, 2011 5:00am

    by , June 8th, 2011 at 09:26 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Pull
    100 Fly Drill
    6 x 50 Kick w/ board @ 1:00

    4 x 200 (50 Sw, 50 K, 50 Dr, 50 Sw) 1 each stroke IM Order @ 3:10

    3 x 200 @ 3:00
    #1 100 Fly, 100 Back
    #2 100 Back, 100 Breast
    #3 100 Breast, 100 Free

    4 x 100 Free @ 1:20

    100 EZ

    --------------
    2900 Yards

    Meet this Sunday: Corvallis, OR Long Distance Pentathalon
    200 Back, 200 Free, 200 Breast, 200 Fly, 400 IM, in that order. (last 2 events are gonna be fun)
  13. Retry, Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 09:01 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast 25 SDK + 25 easy kick
    evens = easy 25 SDK + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ)

    Total: 2800 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets (chatting involved, of course). I suck at long course, so I'm feeling pretty tired after that effort.

    I pulled my blog a couple days ago after all the nastiness and moral superiority (gag) on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason, and pass no judgment. I do love our wild west forum with it's debate & trash talking (though no will ever win an argument with an anti-sandbagger even if the facts are in their favor!). But I don't need to be called an immoral cheater by the likes of Stillwater. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of!

    Updated June 8th, 2011 at 09:59 AM by The Fortress

    Categories
    Swim Workouts
  14. Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority posturing on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love a fiesty forum with a lot of debate. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of.
    Categories
    Swim Workouts
  15. Back to SCY

    by , June 7th, 2011 at 03:09 PM (Year Three: The Road Back)
    For whatever reason, the pool that was set as LCM yesterday was SCY today. That has me wondering what it will be set up as tomorrow. The nice thing about LCM is that I don't get lapped nearly as quickly as I do in SCY. But... that is another story. I am still trying to recover my legs after the NFL Training Camp challenge, but haven't seen any real progress yet. It's a bit disheartening in the pool for two reasons: 1) I seem to have lost all of my speed and 2) it's highly noticeable with the group I'm swimming with now. At the Y, I was "fast" - compared to the everyday noodler that shared the pool. Now, even though I'm managing to hold a 1:30 pace over 800 yards, I was lapped by everyone in my lane by 500 yards (they were swimming a 1:15-1:20 pace) and I was almost the very last of about 30 swimmers to complete the 800 yards. Talk about going from night to day. But... I do realize that this is the place I need to train in order to get faster and faster. And, the workouts are more intense in this group - no extra minutes of rest, etc. It will make me better... it will just take a little time and a tougher skin. But... I did hang in there today and complete the entire 800 instead of stopping when everyone else was. Guess there's some good in that - mental toughness and all. So... It's time to begin celebrating the little things.... until I find the big things again.

    Here's what we did today:

    300 Warm-Up
    8 x 50 Drill/Swim on 1:00
    2 sets:
    - 1 x 800 on 14:00 (1st free, 2nd kick)
    - 1 x 400 on 7:00 (1st free, 2nd kick)
    - 1 x 200 on 3:30 (both free)
    400 Pull Cool-Down
    Total Yards - 3900

    Since the kids are off school and it's 90+ degrees out right now, we're going to head off to the pool and cool down. At least the air conditioning guy was here last week and fixed our no-longer-on-the-blink air conditioner. YAY!

    Anyhoo, enjoy your swims today and stay cool!
    Categories
    Swim Workouts
  16. Tuesday, June 7, 2011 5:15am

    by , June 7th, 2011 at 12:24 PM (Fast Food Makes for Fast Swimming!)
    Little bit sore today, mainly in the lower back. Must've done something at work with all the climbing up and over/under conveyors and such fixin' stuff.

    Took it easy today, probably will double tonight if all goes well.

    Warmup:
    3 x 200 Free :10 rest
    1 x 200 Fly single arm 3/3 EZ
    1 x 100 Kick on back
    1 x 100 Free

    12 x 100 Free @ 1:20 (held 1:13ish)

    10 x 50 Free @ :40 (held :33/:34)
    -----------------
    2700 Yards
  17. Tue Jun 7th, 2011 LCM

    by , June 7th, 2011 at 11:25 AM (Ande's Swimming Blog)
    Tue Jun 7th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:06
    wore S PRO jammer
    swam with Nate B, Nate O, Chris, Todd, Tyler, & Ned beside Larry, Sharon, Pat & Jim


    WARM UP LCM
    went around 800

    Main SET: LCM

    12 x 150 on 2:15 desc 1 - 3
    R1 100 fr 50 fl
    R2 100 fr 50 bk
    R3 100 fr 50 br
    R4 100 fr 50 k

    assigned 3 x 400 with fins
    Did: no fins, 3 x (250, skip 100, 50 strong)

    assigned: 1000 pull neg split
    Did:
    1st 500, swam smooth,
    arms hurt so around 250,
    I rested some, & skipped around a 50
    after the first 500,
    everyone in our lane bailed but me and Todd
    We rested a minute
    2nd 500
    wanted to go pretty fast
    Todd went 1st with his big blue oars (huge paddles), I went 2nd, 5 sec behind & stayed with him
    went 6:05
    ave 1:13.0

    150 easy

    50 fr fast
    went 26

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  18. Tuesday workout

    by , June 7th, 2011 at 09:43 AM (Pete's swim blog)
    Must have counted wrong this morning. Thought I had done 5200 but when I wrote it all down, I'm 600 short. Pushed through this one pretty hard. Dave led the lane which meant rest breaks were few and far between.


    LCM

    Warm Up
    200 Free / 200 Kick / 200 Free
    4 x 100 Breathe Right/Alternate/Left/Alternate

    200 IM Drill
    200 Pull
    200 IM

    4 x 150 100 Free/50 IM order
    4 x 100 Kick
    4 x 150 100 Free Easy/50 Free Hard

    3 times through
    * 200 Pull
    * 4 x 50 Free down/Hard Stroke back

    200 Cool Down

    (4600m Total)
    Categories
    Swim Workouts
  19. Monday, June 6

    by , June 6th, 2011 at 04:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    850 various

    Main Sets:

    20 x 50
    5 free w/paddles @ :50
    5 backstroke kick @ :50
    5 breast pull @ 1:00
    5 free kick @ 1:00
    -- tried snorkel. just not the toy for me.

    20 x 25
    5 back/5 belly/5 twirling/5 back

    10 x 50 @ :15 RI
    SSR drill
    25 left side/25 right side

    6 x 25 w/parachute
    odds = shooter on back
    evens burst 12.5 + cruise

    100 EZ

    Total: 3100

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Still sore from lifting with Jazzy last Friday, especially the biceps and pecs. Just did a recovery workout. Wasn't feeling inspired today.
    Categories
    Swim Workouts
  20. Double Mon Jun 4th, 2011 SCY

    by , June 6th, 2011 at 03:48 PM (Ande's Swimming Blog)
    Double Mon Jun 4th, 2011 SCY

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    Whitney Coached
    UT, main pool SCY
    Noon - 1:15 dove in first
    wore FS PRO jammer
    swam with my buddy jon smiley who is back after a long break,
    beside Bob, Mark, Stan, & a few swimmers who's names I don't know


    WARM UP
    assigned 4 x 200
    did easy 50's on 45


    Main SET: SCY

    8 x 200 on 2:45 pick a pace and hold it, get 20 to 30 sec rest
    held 2:14's & faster

    100 easy k

    8 x 100 on 1:20 pick a pace and hold it, get 10 to 15 sec rest
    held 1:04's & 5's

    100 easy k

    8 x 50 on 0:40 pick a pace and hold it, get 5 to 10 sec rest
    held 30's & 31's

    100 easy

    8 x 25 on 0:40 rest 15 or 20 sec after each one
    odds: FAST
    evens: no breath, did them SDK shooters

    50 easy

    25 fly fast

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 7th, 2011 at 12:00 AM by ande

    Categories
    Swim Workouts