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Swim Workouts

  1. 03.27.12 - Monday workout

    by , March 27th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp back to 86 but at least cool water was blowing out of the jets.

    SCY

    400 Warm up

    400 Free - 6:00 (4:55)
    300 - 5:15 (3 x 50 K/50 Free)
    200 - 3:15 (100 IM/100 Free)
    100 Fly - 1:30
    100 free - 1:30
    200 - 3:15 (100 IM/100 Free)
    300 - 5:15 (3 x 50 K/50 Free)
    1:00 Break
    400 IM Timed (5:25)
    100 Easy
    Pretty good IM time for me especially after at the end of 1600 yards of other stuff.

    4 x 50 - :45 (Fly/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Back/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Breast/Free)

    200 Cool down

    (3700 Total)
    Tags: 400, i_m, timed
    Categories
    Swim Workouts
  2. Monday, March 26, 2012 5:00pm

    by , March 26th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    4 x 100 Free @ 1:30
    4 x 50 Kick w/ board @ 1:00 (:50s)
    4 x 100 Free Pull @ 1:20 (1:08s)

    8 x 50 Fly Drill/Fast Swim by 25s @ ~1:00
    These felt pretty good on the fast portions. I was trying to keep 4-5 dolphins off the walls, which is much more than my normal 0-1-2 in races.

    2 x 100 EZ Swim, just stretching out, then got out.
    -------------------------
    1600 Yards

    Well, I'm tired. I'm going to try to make this into a rest week for me, but we'll see. I've only got one more swim session available to me this week, so I'll just try to keep the good feeling of the water.
    I've got to deal with 10 hour workdays all week long, plus whatever after work with the kids and house stuff. I'm sore from my digging in the dirt and other yardwork I had to get done last weekend. Only did stuff that had to get done before the irrigation water fills the ditch along the back fenceline. If I didn't get the problems fixed and stuff, it would've been hell all season long till October. At least I got it done...now I just need the physical rest for the remainder of the week. Then it'll be shave time and fast swimming on Saturday and Sunday!
  3. Monday, March 26

    by , March 26th, 2012 at 05:20 PM (The FAF AFAP Digest)
    Drylands, 50 min:

    rehab exercises
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 1 x 15
    resisted crunches on yoga ball using double cable machine, 30 x 3 x 25 -- like these, pretty hard
    power wheel roll outs, 3 x 15
    tried a few power wheel standing roll outs
    -- very hard, will take some practice, need to do it slower
    -- here's an example, though I don't think he's rolling out quite as far as he should: [nomedia="http://www.youtube.com/watch?v=TXMZj5U5_Bc&feature=related"]Full Plank Power Wheel Rollouts - YouTube[/nomedia]

    med ball slams, 2 x 10
    knee tuck jumps, 10
    altitude drops, 2 x 6


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters w/MF @ :35
    5 back, 5 belly

    10 x 25 breast w/MF @ :35
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise w/MF @ 1:00
    -- dolphin kick; 5 back, 5 belly
    100 EZ

    1 x 50 AFAP double shooter w/MF
    -- went 18 high-19 flat
    -- flipped too soon, almost no push off wall
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- fast hands breast
    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 mid-high
    200 EZ

    6 x 25 burst + cruise @ 1:00
    -- flutter kick w/board
    100 EZ

    1 x 50 AFAP fly/back w/fins
    -- went 22 mid
    150 EZ

    4 x 25 breast pull w/parachute @ 1:00
    :30 rest
    3 x 25 shooter w/parachute + 25 EZ @ ?
    100 EZ

    Total: 3000

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

    Did a mostly mini core workout at the gym today. Am going to revert to my regular Wed & Sun dryland schedule from here on out. Though there's not much "here on out" left, I guess. Was slightly worried I would be tired in the pool with the double, but I was fine.

    I checked out the psych sheets for nationals. I think there will be a good race in the 100 back. In general, the competition in my age group is much more fierce than in Mesa with a big crop of new 50 year olds. I'm somewhat bummed that I failed to enter 50 breast on Friday. I had thought 100 fly would be a better event for me, but likely not so. I just don't think of myself as a breaststroker, so would not usually opt to swim it over a fly event. Oh well, I guess it will be good to see what I can go tapered in 100 fly.

    The Jeff Commings write up on the Albatross meet:
    http://www.swimmingworldmagazine.com...ters/30122.asp

    Updated March 26th, 2012 at 06:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/27/12

    by , March 26th, 2012 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in sets of 3. Descend only to 80/90%

    6 X 50 kick 1:10

    8 X 100
    odd: stroke @ 85/90% on 2:15
    even: easy free 2:00

    6 X 50 1:15
    Choice. Swim @ 85/90%

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  5. 03.26.12 - Monday workout

    by , March 26th, 2012 at 09:54 AM (Pete's swim blog)
    Swam w/ Roger and Dave x 2. Pool temp down to 84! Someone must have turned the boiler off over the weekend. It is back on full blast and should be back to 86 in no time.

    SCY

    400 Warm up

    400 IM Kick
    100 Easy
    400 IM - 6:00 (5:35)
    100 Easy

    6 x 50 - :45
    8 Times through:
    * 100 - 1:10 (held 1:05s)
    * 50 Kick - 1:10
    * 2 x 50 Pull - :50
    100 Easy

    400 IM Kick (7:10)
    100 Easy
    500 Free - 6:00 (5:50)
    Roger and I started opposite ends and raced to the black line in the middle of the pool. I let him get way too far ahead. Made a small dent in his lead in the last 200 but it wasn't enough.

    100 Cool down

    (4800 total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  6. Sunday, March 25

    by , March 25th, 2012 at 10:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50 fly drills @ :15 RI
    caterpillar, chest press, single arm
    50 EZ

    20 x 25 DPS breast dolphin @ :40
    -- focus on keeping head down
    50 EZ

    20 x 25 @ :35-:40
    odds = up tempo free
    evens = EZ
    50 EZ

    8 x 25 shooters w/fins
    50 EZ

    Total: 2500

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

    Mostly just a recovery workout. I wasn't really feeling the easy speed on the up tempo free set. Still tired from last Thursday and Friday I guess. I never do real swim workouts on the weekend anyway. The pool is usually too crazy.

    Today's sightings:
    -- Elderly man in a baggy see-through white speedo
    -- Mommy practically projecting her entire body over the side of the pool to catch every minute of her kid's lesson and constantly interrupt the instructor. I had to really bite my tongue to not tell her to take a seat as she was right next to me.
    -- Another mommy arguing with the swim instructor that her child who couldn't swim a length of the pool should nonetheless be allowed in a group class in the deep end.
    -- Noodler attempting to join my lane. No, no, a thousand times no! Lanes are for lap swimming.
    -- Man swimming breast and free with his glasses on.

    I had a crazy busy weekend with kids' sports. Most notable was the Polar Bear Regatta held at 64 degrees. Last year, I froze to death. Every single boat (all heavyweights of course) from our high school won. Teen Fort's boat won by over 3 lengths. But after getting up super early for me both days, I am bushed. Hopefully, I can get some quality sleep tonight.
    Categories
    Swim Workouts
  7. Saturday, March 24, 2012 11:00am

    by , March 24th, 2012 at 08:10 PM (Fast Food Makes for Fast Swimming!)
    At the YMCA pool - good day today.

    Warmup:

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    Main:

    IM's fast, Free's EZ cruise
    1 x 400 IM @ 6:00 (went 4:56)
    1 x 350 Free Pull @ 5:00
    1 x 300 IM @ 4:30 (went 3:45)
    1 x 250 Free Pull @ 3:45
    1 x 200 IM @ 3:00 (went 2:26)
    1 x 150 Free Pull @ 2:30
    1 x 100 IM @ 1:30 (went 1:08)
    1 x 50 Free Pull @ 1:15

    200 Kick EZ w/ board

    Main #2:

    1 x 500 Free Pull @ 6:30 (went 5:55)
    2 x 50 Fly @ 1:00 (:32/:33)
    1 x 400 Free Pull @ 5:15 (went 4:45)
    2 x 50 Fly @ 1:00 (:33s)
    1 x 300 Free Pull @ 4:00 (went 3:33)
    2 x 50 Fly @ 1:00 (:32/:33)
    1 x 200 Free Pull @ 2:45 (went 2:20)
    2 x 50 Fly @ 1:00 (:32/:33)
    1 x 100 Free Pull @ 1:30 (went 1:09)
    2 x 50 Fly @ 1:00 (:32s)

    100 EZ
    ---------------------
    5100 Yards

    Made it to 150 miles today! I knew ahead of time that I needed to go at least 5027 to clear the 150 miles, so that's what I did. It was tough to keep going, but at least I picked something (distance pulling) that ate yardage pretty quick at the end.
    My Go The Distance 2012 Progress
    150.04 miles swum (=264,074 yards, =241,470 meters). View my progress | Go The Distance 2012 results.
    Most recent milestone achievement: 150 miles on 03/24.



    Kind of a reverse taper of sorts. Need to store a little extra in the bank since I won't get to swim much this coming week. I don't like the idea of only getting two swims over the next workweek, but oh well. I'll make the best of them...depending on the YMCA lap lanes.

    The NW Zone SCY meet is kind of starting to fill up now. It's still small by most standards, but the average for meets in our area is about 50-60. Lots of last minute people entering. The entries go through next Tuesday. So far we've got a pretty good signup from other LMSCs from the Zone as well, which will be nice to see some new faces at the meet in Moscow, Idaho. I'm still waiting to see if people from OUR OWN LMSC are going to sign up for OUR MEET!!!!
  8. 03.24.12 - Saturday workout

    by , March 24th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave, George and Mary at HSV Nat. Pool temp 82. Weight before practice - 196. Weight after practice - 191. Still a 5 lb drop despite the cooler temps. However, we did swim a lot further today.

    LCM

    500 Warm up

    4 x 100 Kick w/ fins
    4 x 100 Free down/IM order back w/ fins
    16 x 50 IM Order

    300 Pull
    300 Free
    300 Pull

    300 - 3 x 50 Free/50 fly
    50 Fly
    300 - 3 x 50 Free/50 Back
    50 Free/50 Back
    300 - 3 x 50 Free/50 Breast
    50 Free/50 Breast/50 Free

    200 IM
    4 x 100 Free negative split

    200 Cool down

    (5000m Total)
    Categories
    Swim Workouts
  9. Friday 3/23/12

    Friday 3/23

    PM only SCY (slept through alarm and had work in the AM so no early swim!)

    another PWB workout w/ modifications

    600 (100 FR/400 IM K/Dr/100 FR)
    4x100 @ 1:15 light descend 1-4
    4x50 @ 1:00 VS FR kick w/ board

    3x400 @ 5:00 D1-3 (4:42, 4:33, 4:22)
    5x50 @ 1:00 kick FR w/ board
    3x300 @ 3:45 D1-3 (3:29, 3:22, 3:14)
    5X50 @ :55 kick FR w/ board
    3x200 @ 2:30 D1-3 (2:12, 2:08, 2:05)
    5x50 @ 1:00 kick FR w/ board
    3x100 @ 1:15 D1-3 (1:08, 1:04, 1:02)
    5x50 @ :50 kick FR w/ board

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  10. Friday, March 23, 2012 5:00am

    by , March 23rd, 2012 at 08:50 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Free Pull
    300 Kick w/ board


    Broken 400 IM (4 x 100s @ 2:00)
    • Fly went 1:04
    • Back went 1:13
    • Breast went 1:18
    • Free went 1:03 (I was more tired than I should've been here...maybe I need a little rest)
    • Adds up to roughly a 4:38, which is slower than what I did a few weeks back in Kirkland (4:33), but it felt decent.
    • LMSC record is 4:29 and change, which I feel is doable
    100 EZ

    10 x 50 Kick w/ board @ 1:00 (:50ish)

    8 x 75 Free Pull @ 1:00 (:50s)

    100 EZ
    ------------------------
    2500 Yards


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

    I found out today at work that I get to work 10 hours shifts all week next week. Happy for the OT, but not happy because I won't be able to swim at all in the mornings since I have to be at work at 5:30am. Production work sucks at times! Oh well.

    Good news is that I still have 3 practice sessions left that I can make it to before my LMSC Champs meet NEXT weekend. I guess I'm tapering then. I should be able to swim tomorrow (Saturday), and then Monday and Wednesday evenings at lap swim while my daughter is in lessons at the YMCA pool. I'll just have to take what I can get. At least I'll be rested. This week I've kinda been slacking a little too, but noticed that my triceps are not quite hurting as easily during my hard pulling sets. I guess a little rest won't hurt anything. Maybe I'll throw in a shave along with it for a little extra next week too.
  11. Friday, March 23

    by , March 23rd, 2012 at 05:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (20 min)
    wide grip lat pulldown, 70 x 3 x 8
    explosive leg press, 270 x 3 x 12
    push press, 40 x 3 x 8
    overhead squats, 45 x 1 x 8, 55 x 2 x 8
    power squats, 210 x 3 x 8
    seated narrow grip row, 70 x 3 x 12
    knee tuck jumps, 3 x 6
    altitude drops, 2 x 8


    Swim/SCM @ gym pool:

    Only had about 40 minutes, so did a mini-speed set. I would have liked another 1000 of Garbagio, but had to rush off. Since I was in the pool almost 2 hours again yesterday, I still feel quite righteous.

    450 various

    5 x through:
    4 x 25 burst + cruise
    25 EZ
    -- various: free, fast hands breast, fast doggy paddle, dolphin, back spin

    125 EZ

    Total: 1200 m


    Stretch/Yoga, 45 min

    Did not neglect my stretching today!


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

    Unlike Water Rat, , I'm looking forward to my day off tomorrow! It's a gorgeous spring day here. I wish gorgeous days weren't associated with allergy problems. The pollen count is very high here, and I can feel the effects.

    Jimby signed up for Nationals today. So it looks like our Fort-Stud-Speedo-Jimby carpool down to NC is a go!
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/12

    by , March 23rd, 2012 at 04:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 x 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or IM

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

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy 1:00

    3700/3800Y
    Categories
    Swim Workouts
  13. FAST FRI Mar 23, 2012, LCM & SCY

    by , March 23rd, 2012 at 01:33 PM (Ande's Swimming Blog)
    FAST FRI Mar 23, 2012, LCM & SCY

    Swam Tue, Wed, & Thu
    TUE scy just did a quick 15 min swim
    Wed LCM went around 2k
    Thu SCY went around 2k

    yesterday I found out all my 2011 SCM swims were pulled from top 10 due to a pool length problem. It's a good reminder that I swim for myself and my health & not so much for external recognition. I had a good time at the meet & it's too bad it might have been 1/2 an inch short


    Whitney Coached LCM
    6:30 - 8:00 dove in around 6:34
    swam with Mike Varozza, Tyler, Todd, Chris, Ned Korey, Larry Max jim & Tenielle

    Warm Up
    swam till 6:55
    did around 1k

    Main Set

    50 LCM fly fast from dive off blocks
    cruised it went 30

    100 scy easy in well

    100 fr easy speed
    went 1:04

    200 easy in well

    assigned 200 fast
    did 100 easy speed

    200 easy

    50 fly fast
    went 28

    100 easy

    100 free
    went 1:03

    200 IM broken 10 rest at each 50
    swam it easy zpeed
    went 32 38 43 32

    100 easy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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
  14. 03.23.12 - Friday workout: what are the odds?

    by , March 23rd, 2012 at 10:44 AM (Pete's swim blog)
    A comment yesterday caught my attention. It had to do with splitting a 200 with two identical 50s down to the hundredth of a second. I 100% agree with what was said: a) the splitting was impressive and b) it is amazing that the human body can do that. So I started thinking... what are the odds that something like this can happen? I came close with my 200 Breaststroke in Feburary: 35.36, 39.64, 39.61, 39.52. Only 12 tenths of a second separated my second and fourth 50s. I'd call it luck in my case since I wasn't trying to do anything of the sort. I was more worried about chasing down the guy next to me. Here's the 2012 Women's NCAA D-I 200 Fly finals:

    1 Katinka Hosszu 26.10 54.03 (27.93) 1:23.36 (29.33) 1:51.32 (27.96) [1.40]
    2 Cammile Adams 25.98 54.76 (28.78) 1:23.57 (28.81) 1:52.40 (28.83) [0.05]
    3 Kelsey Floyd JR Tennessee 25.98 55.47 (29.49) 1:24.77 (29.30) 1:54.28 (29.51) [0.21]
    4 Sara Isakovic 25.55 54.50 (28.95) 1:23.89 (29.39) 1:54.38 (30.49) [1.54]
    5 Tanya Krisman 26.11 55.37 (29.26) 1:24.94 (29.57) 1:54.64 (29.70) [0.44]
    6 Caroline McElhany 26.20 55.58 (29.38) 1:25.29 (29.71) 1:55.23 (29.94) [0.56]
    7 Alyssa Anderson 26.16 55.19 (29.03) 1:25.11 (29.92) 1:55.50 (30.39) [1.36]
    8 Teresa Crippen 26.22 55.50 (29.28) 1:25.41 (29.91) 1:55.63 (30.22) [0.94]

    I [bolded] the difference between the max and min splits for the last 3 50s. Some were better than others but the average was 0.81 seconds. Given that a person is trying to split the last three 50s evenly and they are capable of swimming each 50 within .81 seconds of the others, what are the odds that any two would be split to the same hundredth of a second? Is is 1 in 81 (1.23%)? 2 in 81 (2.46%)? Actually, neither. This a variant of the Birthday Paradox ([ame="http://en.wikipedia.org/wiki/Birthday_problem"][ame="http://en.wikipedia.org/wiki/Birthday_problem­"]http://en.wikipedia.org/wiki/Birthday_problem[/ame]­[/URL]). The formula works out to something like this: 1 - 81!/(81^3 * (81-3)!) or 1 - 81*80*79/81^3 or 3.67%. Ok.... still not great odds but it happens more than you might think. What about on a 500? Take a look at this swim:

    3 Wendy Trott 25.93 53.67 (27.74) 1:21.71 (28.04) 1:49.75 (28.04) 2:17.54 (27.79) 2:45.35 (27.81) 3:13.17 (27.82) 3:41.21 (28.04) 4:09.17 (27.96) 4:36.10 (26.93)

    Three 28.04s! Discounting her first and last 50s, she swam 8 50s within 0.30 seconds of each other. Odds any two are the same: 64%! Odds any 3 are the same... over my head and I really don't want to hunt down my old statistics books.

    Today's workout - Swam w/ Dave x 2 and Roger. We were supposed to bring our own sets but it ended up being a repeat of some of my older "make your own up" sets. Pool temp 86. For Q (and my curiosity), I weighed myself before my workout this morning - 197. Weighed myself again when I got home - 192. Same lack of clothing for both weights. Same scale. I didn't eat, drink or er... expel anything between measurements. So basically I left 5 lbs of heat, water and whatever else I excrete through my pores in the pool. Learned a) it is more than I thought and b) I need to lose some weight. I'll take some more measurements over the next week to see if this is "normal". Tomorrow, I'll be at the Huntsville Nat so I can see if cooler water reduces how much I lose.

    SCY

    400 Warm up

    1600 - 1:15 pace. Each of us took 400 yards leading while everyone else drafted.

    10 x 100 IM - 1:30
    I might be getting the hang of this IM thing. Kept them all under 1:25 and even crept down to 1:20 once.

    50 Easy

    100 Free - 1:20
    25 Breast - :30
    100 Free - 1:20
    50 Breast - :50
    100 Free - 1:20
    75 Breast - 1:10
    100 Free - 1:20
    100 Breast - 1:30
    100 Free - 1:20

    200 Cool down

    (4000 Total)

    Updated March 23rd, 2012 at 11:05 AM by pmccoy

    Categories
    Swim Workouts
  15. Thursday 3/22

    (rough work schedule Tuesday and Wednesday kept me out of the pool)

    AM and PM SCY + Crossfit + Bonus Swim

    Today was PWB day (thanks for the workouts).

    AM swim:

    Warmup sets (1,400 set / 1,400 total)

    1 x 500: 100 free swim, 300 IM k/d/d by 25s, 100 free swim

    4 rounds of 4 x 50's on :50, descend each round to fast-ish (90%)
    -- 1st rd: fly/back
    -- 2nd rd: back/brst
    -- 3rd rd: brst/fr
    -- 4th rd: free

    1 x 100: easy

    Main set #1 (2,000 set / 3,400 total)


    12 x 150: swim free
    -- 6 on 2:00, gentle descend in pairs (1:43s, 1:38/1:37, 1:36/1:35)
    -- 4 on 1:50, descend 1 to 4, try to start faster than your 2nd pair of 150s on the previous 6 (1:39, 1:38, 1:36, 1:35)
    -- 2 on 1:40, descend 1 to 2, try to start at your 3rd 150 of the last set, then blast the last one (1:35, 1:33)

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

    200 EZ

    Total: 3600

    PM swim:

    Warmup sets (800 set / 800 total):

    1 x 400: 100 free, 200 IM kick-drill by 25s, 100 free

    2 sets of 4 x 50 @ 1:00 kick w/ board building legs

    Something Borrowed (3,000 set / 3,800 total)

    There are four rounds and you can take a Masters Minute between rounds

    Round #1: 1 x 400 2 x 200 4 x 100

    Round #2: 1 x 300 2 x 150 4 x 75

    Round #3: 1 x 200 2 x 100 4 x 50

    Round #4: 1 x 100 2 x 50 4 x 25

    400/300/200/100 did negative split on 1:15 base.
    200/150/100/50 did deconstructing IM on 1:20 base.
    100/75/50/25 did reverse IM order by round, 1:10, 1:20, :50, :25

    200 EZ

    Total: 4000

    Crossfit:

    AMRAP (as many rounds as possible) for 7:00 of the following:
    3 thrusters, 3 pull-ups
    6 thrusters, 6 pull-ups
    9 thrusters, 9 pull-ups
    ...etc. climbing in sets of 3

    made it through 15/15 and got 13 thrusters in the 17/17 round.

    Bonus Swim:

    To make up for 2 days of being out of the water, I sped over to the club pool from Crossfit to play water polo with the club team. Played 3 15:00 "periods" final score: White (me) 12 - Blue 10.

    4 goals tallied.

    Updated March 23rd, 2012 at 11:50 PM by Calvin S

    Categories
    Swim Workouts
  16. Workout 03/22/12:

    by , March 22nd, 2012 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 FR/200 FR
    4 x 100 kick

    4 x 150 FR on :15 sr (held ~ 1:43)
    100 ez
    3 x 100 IM on 1:45 (1:15, :13, :12)
    100 ez and out
    (solo/Rec/2100yds/40 min)
    ------------------------

    Almost missed my swim tonight, but was able to get into the adult swim time with 40 minutes left. I did indeed talk with the head lifeguard about last night's fun, and she agreed that we should be able to swim until 7:30 on Monday and Wednesday evenings. I asked her to fix the schedule so that the other guards are aware.

    I also received a USMS banner in the mail from the headquarters on Tuesday. I found an ideal place to hang it in the pool, just above the pace clock. I also put in an order for some promo materials for our meet next month - everything is coming together for it, so now we just need people to show up.

    Checking out from the pool for the rest of this week due to work. I'll be back in the water on Monday. The plan is to start the transition to Open Water training with longer reps, but also with some speed sets from time to time.
    Categories
    Swim Workouts
  17. Thursday, March 22

    by , March 22nd, 2012 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY w/Susan Williams:

    Warm up:

    700 various

    6 x 25 no breath free @ :35
    -- focus on breakouts
    8 x 25 shooters @ :40
    50 EZ

    Main Sets w/fins or MF:

    10 x 25 burst + cruise @ 1:00
    6 dolphin, 4 speed drills
    125 EZ

    1 x AFAP 50 back from the blocks
    -- rolling start (probably subtracts a half second or so)
    -- 28 mid-high (couldn't see clock right away)
    -- might have gone past 15 m mark on 1st; spaced out on # kicks
    175 EZ

    5 x (broken 100s AFAP dolphin kick + 100 EZ) @ 7:00 (? didn't pay attention to clock; we were chatting)

    1 = break 10 seconds @ each 25
    2-3 = break 15 seconds @ each 25
    4-5 = break 30 seconds @ each 25

    1 = back shooters w/MF, :40
    2 = back shooters w/MF, :43 (bonked on last 25 from lack of O2)
    3 = dolphin kick w/board & fins, :46
    4 = dolphin kick w/board & fins, :44
    5 = back shooters w/MF, :36

    -- Susan had to leave

    200 EZ

    8 x 25 breast pull w/parachute @ 1:15
    -- decided against free b/c of shoulders, but I liked doing breast pull this way.
    100 EZ

    Total: 3200

    30 min stretch/foam roller/rehab exercises

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

    So very nice to have a swim buddy to work out with! And since Susan and I focus on SDKs, the broken 100 sprint kick set was perfect for both of us with upcoming 100 backs at Nats. Legs feel pretty tired after that effort. Did my rehab exercises last night, but didn't stretch. Really need to do that later today.

    I may need to hit the gym tomorrow instead of Sunday, if I can rouse myself in time. This weekend is chock full of kid stuff -- first regatta, swim meet, soccer game and 5K.

    I've decided my chief concern from here until Nats is staying healthy during the spring allergy season, which has arrived early this year.

    Updated March 22nd, 2012 at 07:25 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/12

    by , March 22nd, 2012 at 01:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    TAPER/REST WORKOUT
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25-half blast kick/half swim- :45
    1 X 100 swim

    6 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 fast
    #5&6 are easy, swim down.

    4 X 100 best stroke 2:15
    Same pattern as above
    2 X 100 easy swim down 2:00

    5 X 50 blocks
    25 sprint, turn and breakout...easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  19. Wednesday, March 21, 2012 5:00am & 5:00pm

    by , March 21st, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    I was tired this morning...probably due to the fact that I didn't get to sleep till after 11:00 last night!

    A.M. Workout:

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

    Main Set: (not much of anything)
    30 x 50 Kick w/ board @ 1:00 (:48-:51s)
    Did these in reverse circle swimming while two others were reversing with me. Just to be different... Other lanes were looking at us with weird looks.

    This was about all I could muster this morning. I just wanted to get out, but figured I could kick back and forth for half and hour. And since I did put forth effort in my kicking, it's not "garbage".

    -----------------------------
    2500 Yards

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

    P.M. Workout

    A continuation of my "I'm tired" day...

    10 x 100 Free @ 1:30 (started at 1:15s, gradually down to 1:11s)

    8 x 100 Free @ 1:25 (1:11-1:12s)

    1:00 rest (I was starting to feel the BONK here)

    6 x 100 Free Pull @ 1:20 (1:12-1:13s)

    1:00 rest (BONKing...)

    4 x 100 Free Pull @ 1:15 (1:11-1:13s)

    1:00 rest

    2 x 100 Free @ 1:10 (1:09, 1:15)
    I came in on this first one, saw the 1:09, and just watched the second hand keep going :10, :11, :12, oh yeah...GO!

    This was a good aerobic set for me today. It kept me moving, even though my body didn't really want to. The pulling in the middle really saved me, and the last 2 100s were just death.

    10 x 50 Kick w/ board @ 1:00 (:55s)

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

    6000 Yards for the Day
  20. Workout 03/21/12:

    by , March 21st, 2012 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 Fr/200 FR/200 IM drill
    4 x 100 kick on ~ 2:00

    500 FR Pull with buoy
    4 x 100's (2 Kick, 2 IM drill)
    5 x 100's on 1:25 FR
    into - kicked out of the pool
    (solo/Rec/2400yds/45 minutes)
    ----------

    My first time back in the water since the Harvard meet (had to work Monday and Tuesday). I am really happy with the results, even though I was beat out of the gridge I had going on in my head with SwimStud in the 200 breast and jaadams1 and qbrain in the 50 free. Oh well ... Still stoked with that 200 IM time.

    I went to a pharmacy continuing education seminar this morning in Albany, NY, about an hour from my house. I nabbed the 4.5 hours that I needed (they offered 8), and headed home early to enjoy the beautiful day (I think it got up to 81 degrees today). The obligitory diabetes presentation sandwiched in between a talk on rheumatology and HIV meds, along with a continental breakfast and chicken lunch. Not bad, and I can get reimbursed by work for the cost of the event. :bonus:

    I have been tinkering with my motorcycle today and fired it up for the first time this year. I think I mentioned that a car pulled out in front of my last summer, then stopped in the middle of the road - apparently she wanted to see a guy bounce off her hood. So I did, unwillingly. I was not going fast and and just mushed up the passing lamps, so I spent the evening installing the replacement. I'll get a picture of it on here at some point.

    Left for a swim, and the schedule at the Rec has changed since the Marauders (age group) and High School teams are done for the season. Well, as usual, there are mistakes with times, and the lifeguard kicked us (the other four and me in the fast lane) out of adult swim at 7:00, instead of the 6:15-7:30 it should be. He kept pointing to the paper, and I agreed that he was correct in following it but offered my humble opinion that it was a typo. He happily took a paid 30 minute break - I'll have to have a chat with the director tomorrow morning. Otherwise, the evening swim time will see a 3.5 hour decrease in time per week - I am not down with that.

    Oh well, this swim felt good and I met a new swimmer named Tim, who is training for the Ironman at Lake Placid this summer. I shared with him the master swim time slots and invited him to check them out for a good workout and some stroke helps, plus I mentioned our meet next month. Good to see new folks in the water ...
    Categories
    Swim Workouts