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Swim Workouts

  1. Workout 1/17/12: I won't become what I was before

    by , January 17th, 2012 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)



    400 RIM
    600 RIM kick
    400 IM pull w/ buoy
    8 x 25 on : (don't run into anyone) IMO
    150 ez and out
    (1750 yd, 35 min)
    ---------------

    I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.

    Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
    Categories
    Swim Workouts
  2. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    w/u:
    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)
    ------------------

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Categories
    Swim Workouts , Planning
  3. January 16, 2012

    Based on this week's High Intensity Training [ame="http://forums.usms.org/showthread.php?t=20026"]workout #5[/ame].

    Warm-up (1400)
    2 x [ 200 swim, 200 kick ]
    4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
    8 x 25 @ :45 underwater dolphin

    Main Set #1 (1000 set/ 2400 total)
    4 x
    • 25 fly drill
    • 25 back drill
    • 25 breast w/dolphin kick
    • 25 free drill
    • 50 easy


    Main Set #2 (1000 set/ 3500 total)
    2 x
    • 3 x 100 @ 2:00 DPS free, no breathing in or out of turns
      • (14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)
    • 2 x 50 kick @ 1:00
    • 1 x 100 IM drill @ 2:00
    • 1 x 100 free, rest :05 @ each 25, 1 breath per 25

    100 easy

    * 3500 Total *

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

    I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame="http://forums.usms.org/showthread.php?t=20026"]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years

    Updated January 18th, 2012 at 12:58 PM by eric.carlson

    Categories
    Swim Workouts
  4. Monday, Jan. 16

    by , January 16th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    Aerobic/Hypoxic Sets:

    10 x 25 shooters on back w/MF @ :35

    5 x broken 100 w/MF @ 2:00
    -- 4 x 25 shooters on back
    -- break at each 25 for :5

    10 x 25 360 twirling shooters w/MF @ :35
    50 EZ

    8 x 50 free w/paddles @ :50
    8 x 50 breast w/fins
    odds = DPS, focus on head position
    evens = long pullouts
    8 x 50 free w/paddles @ :50
    50 EZ

    Total: 3300

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

    Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.

    I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.

    Workout nutrition:
    http://www.swimmingscience.net/2012/...nutrition.html
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/12

    by , January 16th, 2012 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:10
    8 X 25 sprint kick :40
    1 x 100 swim

    2 X 100 2:00
    4 X 50 1:15
    8 X 25 :40
    Two rounds, all choice.
    Short break between rounds.
    All odd swims are moderate.
    All even swims are fast.

    1 X 100 fast 2:15
    1 X 150 moderate 2:15
    Four rounds.
    100 is choice. 150 should be free.

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  6. 01.16.12 - Monday workout

    by , January 16th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Challenge set put off until tomorrow when Roger will be with us. Wore drag suit through the first round. Pool temp 85 next to the warm water returns. Probably closer to 84 in the middle.

    SCY

    500 Warm up

    2 Times through:
    * 100 Kick - 2:00; 100 IM - 1:40; 100 Free - 1:20
    * 25 Fly - :40; 50 Pull - :40; 25 Fly - :40
    * 100 Kick - 1:55; 100 IM - 1:35; 100 Free - 1:15
    * 25 Bk - :40; 50 Pull - :40; 25 Bk - :40
    * 100 Kick - 1:50; 100 IM - 1:30; 100 Free - 1:10
    * 25 Br - :40; 50 Pull - :40; 25 Br - :40
    * 100 Kick - 1:45; 100 IM - 1:25; 100 Free - 1:05
    * 25 Fr - :40; 50 Pull - :40; 25 Fr - :40
    * 100 Easy
    Made 1:08 on the last free w/ drag suit on. Took it off and made 1:06. The hard IM before the 1:05 is a killer.

    3 Times through
    * 8 x 25 IM Order - :30 Easy/Hard
    * 8 x 25 Kick IM Order - :35 Easy/Hard

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  7. January 15, 2012

    Warm-up (1000)
    200 swim, 100 pull, 200 kick
    8 x 25 @ :35 kick w/fins - underwater dolphin
    8 x 25 @ :35 kick w/fins - odd underwater flutter, even back
    100 easy

    Main Set #1 (3400 set/ 4400 total)
    10 x 50 on :55 - 25 easy, focus on DPS / 25 strong (36 - 38)
    10 x 50 on :45 (35 - 37)
    50 easy

    5 x 100 on 1:45 - 50 easy, focus on DPS / 50 strong (1:17 - 1:19)
    5 x 100 on 1:25 (1:15 - 1:19)
    50 easy

    3 x 200 on 3:05 - 100 easy, focus on DPS / 100 strong (2:38 - 2:40)
    3 x 200 on 2:45 (CRAMPS, 2:43, 2:44)
    100 easy

    Main Set #2 (500 set/ 4900 total)
    10 x 50 breast on 1:00

    200 easy

    * 5100 total *

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

    I felt really strong for the first part of the main set, but early in the second set of 100s I started feeling twinges on my calves and feet and got a strong cramp on the last lap of the last 100. I was able to stretch and massage it away so the first three 200s were fine, but both calves and one foot cramped up on the first 200 of the second set so I stopped to deal with it and only swam 100. I had small cramps on the rest of the 200s, but not bad enough that I had to stop.

    It is disappointing that I didn't make it through the workout, again, but I guess I am able to make it much farther before the cramps set in.

    Updated January 18th, 2012 at 12:59 PM by eric.carlson

    Categories
    Swim Workouts
  8. Sunday, January 15, 2012 11:00am w/ Husky Masters

    by , January 15th, 2012 at 05:32 PM (Fast Food Makes for Fast Swimming!)
    Thanks to Kirk Nelson for hooking me up with the Husky Masters team at the Univ. of Washington for a good workout with a great masters team.

    NO THANKS to Kirk Nelson for failing to mention that Sunday is "Kick The Visiting Master's Swimmer's @ss Distance Day"!!!

    I missed the warmup period since I had a hell of a time trying to find the pool on the UW campus, and luckily I had a cell phone contact to guide me to the pool, even though I was at the wrong pool!! There are two pools there separated by another building between, so I was close, but no cigar!!

    Warmup (for me):
    100 Free - while the coach was explaining the workout for the team.

    Main Set (continuous - which sucked!!)
    4 x 225 Free @ Desc. Interval (2:55, 2:50, 2:45, 2:40)
    (went 2:35 on first down to 2:28 on fourth one )
    This is when I found out the workout was on interval the entire way!! YIKES!!

    1 x 300 Free Pull @ 4:15 (3:28)

    5 x 200 Free @ 2:35 (went 2:15-2:20)

    1 x 300 Free Pull @ 4:15 (3:22)
    I was feeling great here, but I was also nearing the end of my "traditional yardage" for a workout, and my body was ready for a crash.

    6 x 175 Free @ 2:20 (Did 50 Fly/125 Free) came in around 2:05-2:10s on these, but this was my self imposed finishing move.

    1 x 300 Free Pull @ 4:15 (3:45) <-- See I'm toast!

    7 x 150 Free @ 2:10
    goal of the set was to hit your best ever 200 Free times (from college times, USA, or whatever)
    My best time was a 1:41, which is doable for me on repeat 150s, but not today at this point in the set.
    I did 2 of the 150s (1:44 & 1:47), and switched to 5 x 100 Kick w/ board @ 2:10

    150 EZ and out
    ----------------
    5000 Yards

    I still hurt.

    I've also been invited back to swim with the team as long as I'm here with my son at his stay here at Children's Hospital. This was very nice of them. I don't think I'll be able to make another swim with them since I'll more than likely be outta here in the near future. My son is doing well, just have to still monitor his seizures and pray that the medicine does what it's supposed to.

    For now...GO PACKERS!!!
  9. January 14, 2012

    Warm-up (1000)
    200 swim, 200 kick, 100 drill
    5 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter kick, 25 swim

    Kick Set (1000 set/ 2000 total)
    9 x 100 @ 1:40, kick w/fins, dolphin, flutter, back by 100

    100 easy

    Main Set - broken mile (1750 set/ 3750 total)
    2 x 300 @ 4:40 (4:02, 4:01)
    2 x 200 @ 3:20 (2:38, 2:37)
    3 x 150 @ 2:20 (1:58, 1:57)
    2 x 100 @ 1:40 (1:16, CRAMPS)

    100 easy

    Wrap-up (750 set / 4500 total)
    3 x 50 catch-up drill
    3 x 100 smooth free @ 1:45, no breathing in or out of turns
    200 pull
    4 x 25 no breather

    *4500 total*

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

    I was tired all day after yesterday's workout so I thought I would write an easier workout for today - thus the 1:40 interval for the main set. I planned to stretch out and relax, but I felt surprisingly good and Susan was relentless (as always) so it ended up being a fast set for me. I had minor of cramps in my feet and calves from the first 300, but I managed to keep them away until the last 100 when I finally had to stop and massage my calf. Crap.

    Updated January 18th, 2012 at 01:00 PM by eric.carlson

    Categories
    Swim Workouts
  10. Saturday, January 14, 2012 3:00pm That Guy and ME

    by , January 14th, 2012 at 09:28 PM (Fast Food Makes for Fast Swimming!)
    I traveled over to Redmond this afternoon to meet up with That Guy for a little workout. All was doing good until the 25 yard point, when we both almost ended each other's career. Apparently we were going to SPLIT THE LANE, but I didn't realize that and went right down the lane behind That Guy. The pool was a little cloudy, and at the last minute I jumped upward and away to miss the "head to head" impact, but we still crashed pretty good. "We usually split the lanes here" was the comment from That Guy. Oops...
    (T.G.'s stuff in BLUE)

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board (TG 800 IM K/Dr/Dr/S or something)

    8 x 150 100 Free/50 Fly @ 2:15 (went 1:41-1:44s) (TG 8 x 150 Back)

    100 EZ (100 EZ)

    10 x 50 Flutter Kick w/ board @ 1:00 (:46-:50s) (TG 10 x 50 Fly)

    100 EZ (100 EZ)

    10 x 50 Free Pull @ :35 (:31-:34s) last 3 were touch and go
    then about :10 rest to join up with T.G. on the last 8 of his 20
    8 x 25 Fly @ :30 (20 x 25s Fly)

    200 EZ (400+ EZ)
    ------------------
    3600 Yards

    T.G. and I did the same sets (for the most part), with different strokes/swims within each set. Example: 150s he did all backstroke, and yes he ACTUALLY does do the 10+ SDKs off the walls that we all doubted he was doing. Maybe it was all an act for me, I don't know. I just thought it was weird to be on my 3rd or 4th breath of freestyle and look over and he was still SDKing. Tough stuff for sure. 5 bonus points for T.G.

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

    More info on my son:

    He had his EEG test done this morning at Children's Hospital here in Seattle, and while asleep in the test had two seizures occur (this was a good thing). These were the first seizures they've ever captured on the EEG out of the 4-5 that he's had done in his lifetime. This gave the child neurologists the chance to finally look at what is happening with my son's brain activity during a seizure, rather than just guessing. They have now pinpointed the location and type of seizures, and can now get the proper medication to control them, and hopefully stop them from happening. This makes us very very happy now. Finally some good news, and something more concrete than just a simple "I don't know", or "maybe". We're still going to have a few more seizures to be expected in the near future until the new meds are able to start working like they should, but at least we're hopefully on the downhill slope of this long and draining battle. We'll still be at Children's Hosp. for a couple more days, monitoring the situation, but at least we know he's in good hands.
  11. 01.14.12 - Saturday workout

    by , January 14th, 2012 at 09:20 AM (Pete's swim blog)
    Swam at the Huntsville Nat with Dave, Dave, Dave, Bob, Bob, Sally and a couple others. Pool temp ~82. Wore a drag suit over my Nike jammer for most of the workout. Donating blood yesterday had me a little weak today. Had some good swims but I couldn't keep it up through the whole workout like I usually can.

    SCY

    500 Warm up
    300 Kick w/ fins
    100 Free

    300 Pull (3:20)
    500 (100 Fly/100 Free/100 Back/ 100 Free/ 100 Breast)

    4 x 100 Kick
    200 Free
    4 x 100 - 1:50 (25 Fly/25 Bk x 2)
    200 Free
    4 x 50 Free - :50 Fast (32s)

    4 x 100 Pull - 1:30 Breate Right down, Left back
    200 IM (Dropped drag suit)
    4 x 100 - 1:50 (25 Br/25 fr x 2)
    200 IM
    4 x 50 IM Order

    500 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  12. Back Half Set, Jan. 13

    by , January 13th, 2012 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    10 x 25 shooters
    3 x 50 burst + cruise @ 1:15
    50 EZ

    Back Half Lactate Set:

    6 x broken 125s w/fins @ 5:00

    6 x through:
    50 @ :45 @ 80-85%
    50 @ :45 @ 90%
    25 @ 100 %
    125 EZ

    1 = breast, 32/31/14
    2 = breast, 29/30/14
    (whoops, thought I took it took easy on #1 and ended up out way too fast on the first 50 of #2.)
    3 = free, 26/25/11
    4 = fly, 27 high, 26, 11
    5 = 100 IM + 25 flutter kick w/board, 27 high, 28, 11
    6 = 100 IM + 25 flutter kick w/board, 27 low, 29, 12

    200 EZ

    Total: 3000

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

    I wasn't sure I had a lactate set in me today, but I decided to give it a go after warm up. I was tired after yesterday's uncharacteristically hard speed workout with almost 1200 AFAP or hard efforts. And my calves were tight and crampy despite some foam rolling last night. But I survived and put in a good effort. I believe I've seen Jim Rude post this set. So happy that I have a monthly massage tomorrow! Hoping to watch some of the Grand Prix on line. But have a HS swim meet that will conflict.

    I just dropped Mr. Fort and Lil Fort at the airport for their annual ski trip. I foresee some sleep and lazing about. I may try out Down Dog this weekend too: http://downdogyoga.com/classes_schedule/

    Updated January 13th, 2012 at 06:00 PM by The Fortress

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/16/12

    by , January 13th, 2012 at 02:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 250 4:45 4:15
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim -

    6 X 50 1:15
    1 X 100 stroke 2:00
    1 X 100 easy 2:30
    Three rounds.
    50's: 2 each/fly, back, breast.
    100 stroke: round 1 fly, 2 back, 3 breast
    100 easy is freestyle

    12 X 100 free
    Alternate 1:50 1:40 1:30

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  14. 01.13.12 - Friday workout

    by , January 13th, 2012 at 12:24 PM (Pete's swim blog)
    Today was my apheresis donation day. They tell me they are just removing plasma, platelets and other white blood cell related stuff. In return, I get saline (or tap water... who knows?) mixed with my red blood cells injected back into my veins. Rumor has it the milky white substance they extract from me goes for about $1000/bag on the medical market. I'm glad someone can make some money off of me. My nurse today, Sandy, has a badge number of 666. Apparently, it is not a joke. The Red Cross actually issued her that number. She always says "I'm sorrry" after sticking you. She's not sorry... she meant to stick something sharp in my arm! Besides, her badge number is 666. Deep down I know she enjoys seeing my face wince in pain. Sandy is a really nice person despite her badge number... as are all the nurses they employ. It would be hard for them to keep people coming back if they weren't.

    Prior to my fun at the Red Cross this morning, I worked out with Dave, Dave and Roger. Pool temp was 85.5. At least they weren't dumping hot water into the pool anymore... it was just luke-warm. Wore a drag suit for everything but the timed 400 IM.

    SCY

    450 Warm up

    400 Free - 6:00 (5:05)
    300 - 5:15 (50 Kick/50 Swim x 3)
    200 IM - 3:15 (100 IM/100 Free)
    100 Fly - 1:30 (1:25 Made it... with a drag suit!)
    100 Free - 1:30
    200 IM - 3:15 (100 IM/100 Free)
    300 - 5:15 (50 Kick/50 Swim x 3)
    400 IM Timed (5:28 - very close to my meet time)
    100 Easy

    4 x 50 - :45 IM Order
    4 x 50 Kick - 1:00
    4 x 50 - :45 IM Order
    4 x 50 Kick - 1:00
    4 x 50 - :45 IM Order
    100 Easy

    25 Pull
    3 Times through
    * 4 x 50 Pull - :45 Easy/Hard
    * 200 Medley Relay - 3:00
    Practiced some relay stuff today. This was good because my timing was way off and my dives were fairly poor on the first two . Third one was much better. Also allowed us to cool off a bit.

    125 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  15. Friday, January 13, 2012 5:30am

    by , January 13th, 2012 at 10:44 AM (Fast Food Makes for Fast Swimming!)
    I got to the pool early, but today I just wasn't feeling too ambitious to get myself moving. Everyone was asking about my son and what new stuff was happening. He'll be leaving the hospital here via ambulance this morning around 10:00am headed to Seattle Children's Hospital, where hopefully they can get to the bottom of this whole seizure disorder. He had 3 small "wake-up" seizures last night, which were nothing more than a jerking awake suddenly for a couple seconds, then a brief moment of crying, and that was it...back to sleep. They were about 2 hours apart, but something is still happening.

    As for swimming, I had the plan of doing part/most of PWBs "Bit O' Speed" workout from his weeks workout listing, but after I got into it, I just couldn't get myself going again. Probably a lot of stuff going on at the moment in my head.

    Warmup:
    200 Free
    100 Kick w/ Board
    100 Scull w/ paddle/buoy (this is because I was talking with person in the next lane over about my son rather than doing the normal pull part of my w/up.
    200 Free Pull

    PWB set: (My "Base" is 1:15/100)
    3 x 200 Free Fast @ (Base - :05) 2:20 (went 2:09/2:13/2:14)
    2 x 175 Free Pull EZ @ 2:40 (added :20 to above interval)
    1 x 150 Free @ (Base - :05) 1:45 (went 1:43)
    The set was supposed to have 4 of these 150s, and continue with more fun pain, but I wasn't feeling it, and decided to "pull the plug". PWB did say we could "modify as necessary".

    10 x 50 Kick w/ board EZ @ 1:00

    w/ others in lane now (prior was solo)

    200 Free stretch out

    3 x 200 Free Pull @ :30 rest from last person (easy/med/all-out)
    went 2:35/2:22/1:59 - had to do some interesting acrobatics during the last 200 to get around some lap traffic.

    No cool down.

    ---------------------------
    3000 Yards

    On Saturday maybe I'll get a chance to swim with That Guy, provided I get a chance to break away from the hospital scene for a little bit. I'll try to teach him how to do some shorter rest fly sets for better 200 Fly training!!
  16. Workout 1/12/12: Show us the way before it's too late

    by , January 12th, 2012 at 07:35 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :60

    Main set:
    4 x 50 FR on :45
    4 x 100 FR Pull with buoy on 1:20
    3 x 50 IMO (no free) on :45
    3 x 100 FR Pull with buoy on 1:20
    2 x 50 IMO (no BR/FR) on :45
    2 x 100 FR Pull with buoy on 1:20
    1 x 50 Fly :45
    1 x 100 FR Pull with buoy on 1:20 (went 1:06)

    50 ez
    100 IM for time (1:11.75)

    1 Noah's Ark Pull with buoy

    50 ez
    100 IM for time (1:12.46)

    200 various w/d
    (3300 yds, 60 min)
    ------------------

    I am happy to report that we, too, received some snow last night into this morning. I can't really call it snow, more of a one inch layer of slush all around as the precipitation turned from freezing rain to sleet to snow. Two hour school delay this morning, which I was happy with (I took the extra sleep). Had a filling at the dentist this afternoon before gathering a child from school from school - he is a lap swimmer in the morning, and I went to high school with his sons.

    My shoulders are feeling a bit tight today in the water, probably from practice yesterday with the kids (but maybe a tad from shoveling). I wanted to try [ame="http://www.usms.org/forums/showpost.php?p=257971&postcount=1"]Fort's Lactate Production Dropdown Super Set[/ame] but was already to tired, plus I needed to get in some 100 IM's (just 97 more for the year). I'll keep that one for next week.

    Water was warm yet again (they have settled on high 84, low 85 for the winter), so that didn't help to perk me up too much. I have done this workout in the past (save the IM's), and tightened up the intervals to base+5 on the 50's and base+0 on the pulling 100's (held them all around 1:08).

    Not much more to report from the water. Looks like the meet next weekend might not happen if more people don't sign up (I am really just doing 50's so it is not a big deal). I am going to make a push with our local workout group to hit the Simon's Rock meet in early March - it is ~90 minute drive and recognized, so the non-USMS (all but 3 of us) folks can try out a real meet - I am thinking I can get 4 or 5 more people interested to try it.

    Have a great weekend everyone.
    Categories
    Swim Workouts
  17. Thursday, January 12, 2012 5:00am

    by , January 12th, 2012 at 06:59 PM (Fast Food Makes for Fast Swimming!)
    I got this set from Tall Paul's workout list in the forums. AZTIMM also did the same set the other day, since he swim's with Paul's group.

    Warmup/Main:

    2 x 100 Free @ 1:30 warmup
    2 x 50 Free @ :50 warmup
    1 x 600 Free Pull cruise @ 8:00 (went 7:10)
    1 x 100 Kick w/ board @ 2:00
    :20 rest to the TOP

    2 x 100 Free @ 1:20 (1:07s)
    2 x 50 Free @ :50
    1 x 500 Free Pull "work it" @ 6:00 (went 5:28)
    1 x 100 Kick w/ board @ 2:00
    :40 rest to the TOP

    2 x 100 Free @ 1:15 (1:06s)
    2 x 50 Free @ :45
    1 x 400 Free Pull "work it" @ 5:00 (went 4:22)
    1 x 100 Kick w/ board @ 2:00
    1:00 rest to TOP

    2 x 100 Free @ 1:10 (1:06s)
    2 x 50 Free @ :45
    1 x 300 IM FAST @ 4:00 (went 3:41) Very nice!
    1 x 200 Kick w/ board EZ

    --------------------
    3400 Yards

    I really enjoyed this set. It gives the right amount of pain with pleasure.

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

    As far as my son...we're still in the hospital. He was fine all day long, and then had two more seizures this afternoon around 2:45-3:00, just of the "small" variety. Not too bad, and he's waking up and being more normal afterwards as well which is a plus. The doctor will be coming over after the clinic closes...so we'll just have to wait and see what happens. I wonder if I can postpone my house payment this month since I'm not even living in my house!!
  18. Mixed Speed Play, Thursday, Jan. 12

    by , January 12th, 2012 at 04:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    6 x 25 shooters w/fins @ :35
    6 x 50 free w/paddles @ :50
    50 EZ

    Speed/Power Sets:

    6 x 25: power kick to 15 meter on belly + over kick free, no breath, to wall @ 1:00
    50 EZ

    6 x 25: 15 m "floating" shooter @ 1:00-1:15
    -- float at 15 meter mark, explode into fast shooter to wall, cruise back to 15 m mark
    100 EZ

    6 x (25 "barge" kick w/fins + 50 EZ)
    -- "barge" kick = hold kick board horizontally with hands and keep underwater and kick
    50 EZ

    6 x 25 free w/parachute & paddles @ 1:15
    50 EZ

    4 x 25 back shooter w/parachute & fins @ 1:25
    -- parachute broke on #5 . tried to tie it, but it wouldn't hold
    50 EZ

    6 x (25 AFAP free w/fins + 75 EZ) @ 3:00
    -- went low to mid 10s
    -- might have done 7, lost track as I was wondering if the noodler in my lane was ever going to leave so I could do fast 50s
    50 EZ

    2 x (50 AFAP fly w/fins + 150 EZ)
    -- went 23 lows
    50 EZ

    Total: 3800

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

    Did a longish speed workout today. Had a good chunk of time and took plenty of rest. The mix of different things made it very fun!

    Read a couple interesting USAS links by email:

    The Secret to a Good Kick, which has a video comparing flutter kicks:
    http://www.usaswimming.org/ViewNewsA...=4065&mid=8975.

    Best Barbell Exercise:
    http://www.usaswimming.org/ViewNewsA...=4071&mid=8712

    I also read this snippet about working on your SDK. So true!

    "We are frequently asked for dolphin kick training tips and ideas to improve under waters. We have found that the keys to a strong dolphin kick are core and leg strength, ankle flexibility, and executing quick, snappy kicks that finish all the way through the toes. Based on these keys, we recommend using both vertical kicking and a monofin to improve dolphin kicking.
    Doing sets with a monofin will not only build strength in the appropriate core and leg muscles needed for dolphin kick, but it will also improve ankle flexibility. The key with using a monofin is to start slow and build up to larger sets as the swimmer becomes stronger.

    Sample Monofin Set:
    8 x 25 @ 1:30 all out kick for time"
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -01/13/12

    by , January 12th, 2012 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    8 x 25 sprint kick :45
    1 X 100 swim

    3 X 100 IM 1:40
    4 X 50-1 of each- 1:00
    8 X 25 fast-2 of each- :40
    Two rounds with a break between rounds.

    1 X 1000
    With fins(it's been a tough week).
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  20. Thu Jan 12th, 2012 LCM

    by , January 12th, 2012 at 12:09 PM (Ande's Swimming Blog)
    Thu Jan 12th, 2012 LCM

    Swam Wed at noon LCM, did 2k
    missed AM practice because I had an
    8:15 am Drs appointment to get a pea sized lump on my right forearm checked. She said she thinks it's a cyst or a Lipoma. I have an appointment next Wed to talk about getting it removed.

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:43
    wore Speedo endurance jammer
    trained with James, Tyler, Todd & Ned
    beside Larry

    Warm Up
    assigned 800
    did 200

    Main Set

    went 3rd, behind Todd & Tyler
    instructions were to swim at 80% effort and make the interval
    4 x 200 fr on 2:40 right into
    4 x 150 fr on 2:00 right into
    4 x 100 fr on 1:20 right into
    4 x 050 fr on 0:40
    Made it, barely, pretty tough set

    assigned: 1200 with fins
    did 1,000 no fins

    got out early,
    missed out on the next set
    pretty sure I couldn't make it.
    2 x 200 fr on 2:30 right into
    2 x 150 fr on 1:55 right into
    2 x 100 fr on 1:15 right into
    2 x 050 fr on 0:40


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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 January 12th, 2012 at 12:17 PM by ande

    Categories
    Swim Workouts