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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -02/15/12

    by , February 14th, 2012 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    1 X 100 swim

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    4 X 25 sprint :30
    Four rounds, choice.

    1 X 25 easy
    2 X 50 bocks @ 100%
    1 X 75 easy

    Choice of the following two sets:

    1 X 400 free 5:40 5:20
    2 X 200 free 2:50 2:40
    Two rounds. Round 1 intervals left, 2 right.

    OR

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  2. 02.14.12 - Tuesday workout... Another 1650???

    by , February 14th, 2012 at 10:59 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. No drag suit. Pool temp about 83.

    Main set was a 1650. Dave and I pointed out that we already did this workout a couple days ago. Didn't work. That's fine because I had just begun to forget how much it hurt to do a hard 1650 at the meet. Got to relive that special moment this morning. Speaking of the 1650, here are my splits from the meet:
    01:08.50, 01:11.72, 01:12.41, 01:12.12, 01:12.21 (05:56.96)
    01:11.80, 01:11.45, 01:11.23, 01:10.80, 01:11.38 (05:56.66)
    01:09.99, 01:10.29, 01:11.10, 01:10.51, 01:11.46 (05:53.35)
    01:10.43, [33.42]

    Is this about how you are supposed to split the 1650?

    SCY

    400 Warm up

    3 x 100 - 1:35
    3 x 100 - 1:30
    3 x 100 - 1:25
    3 x 100 - 1:20
    Dave and I tried to keep all of these under 1:10. He was pusing 1:07s to 1:08s. I was more 1:08 to 1:10. Should have eased up some with what was coming next.

    Small break
    1650 - Open turns every 300, descend
    3:43, 3:45, 3:42, 3:40, 3:38 (20:21)
    Not too bad considering how tired I was. Hurt pretty bad at the end. Dave stuck with me for this one and actually led me for most of the 1650. I thought I had dropped him on the last 150 but as I touched, I saw him touching about the same time.

    100 Easy
    4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, and 4th 25)

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  3. Workout 02/14/12: Exercise your heart!

    by , February 14th, 2012 at 09:37 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    3 x (4 x 50 Quarters strong on :45)
    - 1: Fr
    - 2: Bk
    - :15 SR
    - 3: Fly (did one arm drill when not going strong)

    3 x 100 FR on 1:15 descend
    DPS, except fast through the flags
    1:10, :08, :07

    200 loosen and out
    (solo/Rec/1700yds/35 minutes)
    -------------------------

    Felt better today in the water, less stiff. Had three other lanemates, so I stuck with 50's speed work on the Quarters strong. They are tough and I look forward to the last one in the rotation, since I can get extra DPS work in. Need to stop talking so much on these Tuesday morning dips

    Off to work shortly. Half considering getting in tomorrow morning before work, but will probably skip it. My body is telling me I need the rest, and I will be able to plan on some quality swims Fri-Sun, including practice with the masters group on Saturday.

    Happy Valentines Day to you love birds out there. Try to make a point to exercise your heart today!
    Categories
    Swim Workouts
  4. Monday, February 13, 2012 5:00pm

    by , February 13th, 2012 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    A little sluggish tonight, not sure why, but just went with it and powered on through the water.

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

    10 x 50 Free @ :45 (:31-:34s) Ugh

    20 x 25 Kick w/ board hard kicking @ :30

    6 x 150 Free Pull @ 2:00 (1:42-1:45s)

    5 x 100 @ 1:30 (3 @ 25 Fly/75 Free, 2 @ 75 Free/25 Fly)
    cramped on #5 and that was it

    100 EZ and out
    -------------------
    3500 Yards

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

    Upcoming meet this Sunday:
    Lake Washington Masters Meet in Kirkland, WA.
    currently there are about 122+ people online registered for the meet, so it'll be a pretty good sized meet. The deadline goes thru midnight on Wednesday, so we'll see how large this thing is going to get. There's quite a few fast names in the meet, so it'll be a good one to watch, as well as compete in. I might even get to team up with a few of the college kids from Central Washington Univ. for some relay action as well. Since we all compete under the regional team when we go "elsewhere".

    I'll be swimming the 400 IM, 100 Fly, 100 Free, 200 Back, & 200 Fly.

    The 100 Free/200 Back are back to back events, but shouldn't be an issue. I'll have at least 2 heats of backstroke to cool down before I swim again. I'm sure if I wasn't a "D" swimmer, I'd be having a

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


    Here is a picture of myself sporting my new "Brute Squad 2011" long sleeve t-shirt, along with my son sitting with me (finally figured this thing out how to embed a photo). This of course is the famous Benjamin, who has been home from the hospital for 2 weeks now and is seizure free, of course through the miracles of medicine! We love having him home, and our family "whole" again. Again, thank you to everyone out there that is or has been praying for us and the little guy.

  5. Il Garbagio, Monday, Feb. 13

    by , February 13th, 2012 at 05:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills @ 1:00-1:05

    30 x 50 DPK shooters w/MF
    1-10: back @ :30
    :30 rest
    11-20: belly @ :30
    :30 rest
    21-30: 360 twirling @ :35
    50 EZ

    15 x 50 DPS free w/paddles & fins @ :50
    -- fins just to float; hate buoys
    50 EZ

    8 x 25 long breast pullouts
    50 EZ

    Total: 2850

    20 minutes rehab exercises

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

    Just swam slow and worked on technique today. I don't actually consider it Il Garbagio, but some might. I needed a recovery workout after yesterday's double, and yoga didn't fit today's schedule. Tomorrow, I will do a sprint workout and I have a massage booked. Not for Valentine's Day; I really try to ignore that silly holiday.
    Categories
    Swim Workouts
  6. Workout 02/13/12:

    by , February 13th, 2012 at 04:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Back
    6 x 100 kick on 1:50
    - did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one

    5 x 200 Pull on 2:45
    - 1: DPS (ez) ~ 2:32
    - 2: 25 DPS/25 HARD ~ 2:24
    - 3: 25 HARD/25 DPS ~ 2:23
    - 4: Build by 50 ~ 2:25
    - 5: Go for it ~ 2:18

    10 x 50 on ?
    - Did IMO 1-4, 5-8
    - 100 IM for time ~ 1:10.12

    10 x 50 on ?
    - drill/speed play intermixed

    100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago

    200 loosen and out
    (solo/Rec/3300yds/70 min)
    --------------------------

    I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.

    I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.

    I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.

    I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!

    Updated February 13th, 2012 at 05:27 PM by rxleakem

    Categories
    Swim Workouts , Planning
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/14/12

    by , February 13th, 2012 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:10
    8 X 25-half blast free/half swim :45
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 75 stroke 1:15
    5 X 25 stroke-fast- :45
    Four rounds. 1 minute break between.
    Round 1: fly, 2 back, 3 breast 4 free.

    5 X 300 free 4:00
    #1&2: moderate pace, 3&4: negative split, #5 best effort.

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  8. 02.13.12 - Monday workout/Auburn Day 2

    by , February 13th, 2012 at 11:53 AM (Pete's swim blog)
    Swam solo this morning. Pool temp ~84. No drag suit. Usually, I have a little taper left to enjoy on Monday morning but today I was mostly just sore. Pushed through a 5K to get back into the groove of things.

    Sunday at Auburn was just as fun as Saturday. I was tired and sore from the previous day but anxious to get started again. Started with the 500 free. Warm-up went well but I probably got warmed up a bit early. Mcountryman was on my left. It was nice to meet her. I eased through the first 200 and then slowly cranked up the pace. Finished strong on a 1:05. Might have been able to go faster with a stronger start but I'm really happy dropping 17 seconds from last year.

    Next up was my favorite... 200 breast. Lanes 1-4 were all 40-44 age group. I was in between Andy who blew me away in the 100 br and Mark whom I'm not worthy to be in the same heat. Andy and Mark took off and left me on the first 100. Looked pretty hopeless. At 150 yards, Andy looked like he might be in some trouble so I picked it up. Finally chased him down on the last 25. Mark was gone but at least I was on the same lap when he finished. Dropped 5 seconds from last year's time.

    100 Free - Why did I enter this event? I really stink at sprinting. Would have been better off easing through a 200 backstroke. I was 1 second faster than 2 years ago. I am very impressed by the way people can race this. Maybe one day, I'll figure it out and be somewhat competitive. For now, I'm humbled by their ability.

    50 Breast - Last event! I was really ready to wrap things up at this point... lots of fun and lots of racing but time to go home. Ulf and Andy, both in my age group were next to me. Based upon seeds, I needed a low 32 to have a chance. Made the low 32 but Ulf and Andy were both way too strong for me again. Great job to both of them demolishing their seed times!

    I did really well in overall points which is more a measure of who is crazy enough to swim 8 events. Nice end to the weekend to win that but I took away far more from the people I met and raced with. It was great meeting people and cheering each other on. Lots of inspirational stories far more interesting than my own. The meet was run great as usual. Everything was prompt, the facilities were top-notch and they made sure we had a great time. Look forward to next year!

    SCY

    400 Warm up
    200 Free/3 x 100 IM

    3 Times through:
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x 50 Fly/150 Free/50 Fly (1st time 4:00, 2nd 3:50, 3rd 3:40)
    50 Easy

    8 x 100 Up/Down Kick - 1:40 (:05)

    25 Easy
    4 x 50 Back from dive - 1:00

    225 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  9. Sunday Double, Feb. 13

    by , February 13th, 2012 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/scapular/elbow exercises
    kettle ball reverse scoops, 25 x 2 x 15
    total ab machine, 130 x 3 x 15
    good mornings, 65 1 x 1 8, 75 x 3 x 8
    box squats, 135 x 1 x 5 , 145 x 2 x 5 -- I just prefer the power squat machine; I don't like all that weight resting on my shoulders
    explosive leg press, 270 x 4 x 12
    altitude drops, 10
    knee tuck jumps, 2 x 10
    lateral bunny hops, 3 x 15
    standing broad jumps, 2 x 10


    Swim/SCY/Solo:

    I had planned to go to yoga. But Mr. Fort has a running injury (probably from not going slow enough when he's supposed to be going slow ), and our chiro and I persuaded him to try deep water running. A pool is very foreign to him, so I had to drive him there and throw him in. Since it was somewhat less crowded than usual on the weekend, I decided to do a real workout despite just having done weights.

    Warm up:

    650
    8 x 25 shooters w/fins @ :35
    8 x 25 no breather free w/fins @ :35
    50 EZ

    Main LP Sets:

    24 x 50:

    8 x 50 back shooters w/fins best average @ 1:30
    -- coming right after weights, this was the most unspeakably horrible painful set I've done in recent memory
    -- the combo of O2 deprivation and speed on short rest is tough and I probably started out too fast
    -- 22 flat, 22 flat, 23 low, 23 low 23 high, 23 high, 23 high, 23 high
    200 EZ

    8 x 50 fly w/fins @ 100 pace @ 1:30
    -- went mid to high 26s, a couple 27 flats
    -- this is probably a half second too slow, but a noodler joined my lane after the first 2 and I had do so some single arm strokes and crappy streamlines to avoid collision
    200 EZ

    8 x 50 breast w/fins @ 100 pace
    -- went high 29s-30 flats
    200 EZ

    Total: 2900

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

    I'm feeling quite righteous having a LT set after weights, so I may just loaf and stretch today. Mondays are typically a light workout day for me anyway since Lil Fort only has a half day of school.

    I really should have put my compression tights on last night, but I was rushing out to a rare dinner and movie.

    Updated February 13th, 2012 at 03:00 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sunday, February 12, 2012 P90X and SCM TTs

    by , February 12th, 2012 at 06:49 PM (Fast Food Makes for Fast Swimming!)
    No swimming today...Sunday, no pools within hours of here that are open today.
    My wife has restarted her P90X workouts since our son has returned from his hospital stays, and she's kickin' @ss with them! I decided I'd jump in on the workout with her today...doing Kenpo X DVD today. Basically it's an all-out cardio workout with punches/kicks in various combos, and keeps you moving. I failed after 30 minutes of it, and she's still going strong. & for her! There's definitely a difference between being in swimming shape, and land based aerobics.


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

    And might as well...here's my 2011 SCM Preliminary Rankings. This is the most I've had in one "season". I even got one relay TT.

    Men 30-34 SCM (2011)

    Place Event Name Age Club LMSC Time
    6 200 Free James A Adams 34 HMS Inland Northwest 2:07.25
    6 400 Free James A Adams 34 HMS Inland Northwest 4:37.01
    2 800 Free James A Adams 34 HMS Inland Northwest 9:26.12
    2 1500 Free James A Adams 34 HMS Inland Northwest 17:51.26
    8 200 Back James A Adams 34 HMS Inland Northwest 2:29.60
    10 200 Breast James A Adams 34 HMS Inland Northwest 2:50.31
    8 100 Fly James A Adams 34 HMS Inland Northwest 1:03.29
    5 200 Fly James A Adams 34 HMS Inland Northwest 2:20.40
    3 400 IM James A Adams 34 HMS Inland Northwest 5:03.64

    Mixed 200-239 SCM (2011)
    Place Event Club LMSC Swimmers (age) Time
    9 800 Free Relay HMS Inland Northwest 14:01.90
    Wayne R Brown (69)
    Carolyn M Magee (66)
    James A Adams (34)
    Teresa L Wendel (59)
  11. Saturday, February 11, 2012 11:00am

    by , February 11th, 2012 at 04:44 PM (Fast Food Makes for Fast Swimming!)
    Woke up early this morning to get in 5 hours of good ol' OT at work. Always helps out. Plus I had to get the one infeed conveyor fixed that brings 1/2 the plant's production into the palletizing room. It was a chore, but got it done in time so that the timeclock wouldn't take a "lunch" out on me (automatic at 5 hours). Best part with getting it done was that I could get over to the pool for some "relaxation".

    Warmup:
    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ under 1:10

    10 x 50 Kick w/ board @ 1:00 (:46-:48s)

    10 x 100 Free Pull @ ~1:20 (held 1:05-1:07s)
    interrupted by a to share a lane that I was already hugging the one side of the lane anyway. I usually do that anyway at the Y, knowing their swimmer's tendancies to want to split lanes.

    10 x 100 IM @ 1:30 (1:15-1:18s)
    During the middle of this, another woman asked if I minded sharing the lane with her. I didn't mind, but she might... I was nice, and did one arm fly as I went by her.

    2:00 rest

    Moved to another lane to do (didn't want to swamp my lanemate):
    1 x 200 IM AFAP (went 2:21) that's worth 2 bananas! Best time in a meet 2:08...not bad.

    100 EZ and out

    ---------------------------
    4300 Yards

    Much better practice today vs. last night's swim.

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

    ***I really hate how people at the Y don't know how to share lanes correctly. Why do people feel they are entitled to not circle swimming even though many people keep coming out on deck to swim? I took charge in a way and moved myself and the fastest 2 other people into one lane for a while, and let the others fend for themselves. Better doing that than trying to do 100s with an 80-something female, and a 40ish male swimming twice her speed, yet still less than 1/2 my speed.
    I did plenty of lane hopping today, and everywhere I went it seemed that someone not suited to swimming laps kept wanting to swim with me.
    Grrrrrrrrr...

    For the most part things are usually okay, but some days, people just seem to come out of the woodwork and flock to the pool in bunches! Maybe it's the monthly bath time for the...
  12. Update / dad in hospital

    by , February 11th, 2012 at 03:52 PM (Ande's Swimming Blog)
    Swam thu & fri
    Did not swim today

    Right now I'm in Plano

    My Dad is in the neuroscience ICU here

    Thursday he & mom were in Denison, TX visiting my sister Elise, who just had surgery, then after dinner in their hotel room he said his arms hurt then he fainted, mom called 911
    He went to Denison hospital then transferred to Plano because they have a neuroscience ICU

    i arrived Fri & I spoke with him for a few minutes, he wasn't real coherent.

    Then docs just did an angiogram, they said he had a brain bleed in his subarachnoid brain layer
    http://en.m.wikipedia.org/wiki/Dura_mater
    They couldn't find the cause which is great, the doc said odds go way down when there's an aneurysm but he'll be here for a week
    Think they're going to monitor him

    Then he'll need rehab

    Might not be able to drive

    Today he's transferring out of ICU to a regular room.

    Just realized I forgot to enter the hr swim.
    Categories
    Swim Workouts
  13. Friday, February 10, 2012 5:30pm

    by , February 10th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    6 x 50 Kick w/ board @ 1:00

    5 x 100 Free Pull @ 1:20
    I was so sluggish doing these...I knew right here this wasn't going to be a good day...

    TJRPATT gave me this one to do, but I modified it a little since I was feeling like crap:
    His set:
    4 x 100 Free @ 1:15
    4 x 200 Free @ 2:35
    4 x 300 Free @ 3:45
    4 x 50 Fly @ 1:00 (must be :32 or under)
    I did:
    4 x 100 Free @ 1:15 (1:10-1:13)
    1:00 rest
    4 x 150 Free @ 2:00 (1:45-1:49)
    1:00 rest
    4 x 50 Kick w/ board @ 1:00

    100 Free
    ------------------------
    2800 Yards


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

    Other news:

    www.brutesquadswim.com
    The Brute Squad results have finally been posted online from the event that was done in Nov-Dec. 2011.

    I ended up being the first place 30-34 male in the event, and haven't yet received my t-shirt in the mail, but soon it'll come...if the mailman get's past the bear's cave and wolves' den up and over the mountains. Our LMSC also won the overall points scoring for the Club competition.
  14. Friday, Feb. 10

    by , February 10th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    8 x 25 shooters w/fins @ :40
    6 x 25 over kick free, no breath @ :40ish
    50 EZ

    Speed/LP Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    Then, I did a Rich Abrahams set:

    6 x broken AFAP 100s @ 10:00:

    #1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    Swim 200 very easy after each effort.

    Went:
    1 = IM, :50
    2 = IM, :50
    3 = fly, :45 mid
    4 = breast, :55
    5 = fly, :45 flat
    6 = fly, :44 flat

    Total: 3300


    ART, 30 minutes:

    My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


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

    This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

    Preliminary SCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php.

    Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
    1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
    1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
    1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
    1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
    2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
    1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


    GMUP's 200 mixed medley relay was #2 -- not bad for a small team!

    Updated February 10th, 2012 at 08:11 PM by The Fortress

    Categories
    Swim Workouts , ART
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/12

    by , February 10th, 2012 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 1:50
    #3-6-9 are fast #10 is easy

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

    6 X 150 2:50
    100 stroke(choice)/50 free

    6 X 200 free
    3 on 2:50
    3 on 2:40
    Descend both groups 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  16. 02.10.12 - Last day of taper

    by , February 10th, 2012 at 11:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool temp cooler... maybe 84. They took the thermometer away presumable so we wouldn't have specific temperature complaints. No drag suit.

    Headed to Auburn... will probably get in tonight and get used to the pool some but nothing strenuous. Not feeling great at all. I'll be faster than last year in most things but I just don't feel any big gains right now.

    SCY

    400 Warm up

    2 x 50 Br (focused on removing some slight dolphin kick from my stroke. Most isn't too bad but sometimed my feet are breaking the surface and could easily draw a DQ.)

    8 x 25 - :40 easy/hard (2x fly, 4x br, 2x fr - Hard fly, fr no breath)
    Rest

    4 x 25 kick - 1:00 hard (fly, fr, br, fr)
    75 Easy

    50 Br from dive (:34)

    Couple practice dives. Made a goggle change... my practice goggles are keeping water out better than my race ones.

    125 cool down

    (1050 total)
    Categories
    Swim Workouts
  17. Thursday, February 9, 2012 5:15am & 5:30pm BIG DOUBLE

    by , February 9th, 2012 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout (Recovery)

    Warmup:
    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Main Set w/ two others (they got the set from Sara McLarty's Triathalon training sets)

    8 x 50 Free @ :45 (:32-:33s), last one fly (went :30)
    All Free Pull: 200, 150, 100, 50 w/ :10 rest between each

    6 x 50 Free @ :45 (:32-:33s), last one fly (went :30)
    All Free Pull: 150, 100, 50 w/ :10 rest between each

    4 x 50 Free @ :45 (:32s), last one fly (went :29)
    All Free Pull: 4 x 50 w/ :10 rest

    100 EZ

    -----------------------
    2800 Yards

    I'm going to call that one "recovery", but going into tonight, my arms are still sore as hell. I'm weird...

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

    P.M. Workout

    I got this one from PWB's workout list in [ame="http://www.usms.org/forums/showpost.php?p=258407&postcount=1"]Week #3[/ame]: I did the deconstructing 400 IMs part of the Monster Weekender Set, with a few twists (mainly because his version didn't have enough Fly and PAIN for me, so I added a little more).

    Main set #2: De-constructing a 400 IM (2,200 set / 5,200 total)
    Ideally, you do this straight through and subtract 0:05 to 0:10 from the interval you did on the 1st set.

    * 400 IM - 300 (100 bk - 100 br - 100 fr) - 200 (100 br - 100 fr) - 100 fr

    * 300 (100 bk - 100 br - 100 fr) - 200 (100 br - 100 fr) - 100 fr

    * 200 (100 br - 100 fr) - 100 fr

    * 100 fr

    If your arms still work, do another 200 pull to cool-down
    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    4 x 50 Free w/ :10 rest

    I've been wanting to do another fast 400 IM in a practice lately, but do to pool lane space, I haven't been able to fit it in until tonight.

    Round 1:
    1 x 400 IM FAST @ 6:00 (went 4:52 from a push, masters best in a practice setting)
    • 1:05 @ 100
    • 2:24ish @ 200
    • 3:50ish @ 300
    • 4:52 @ 400, then almost calling for lifeguard to bring the oxygen...
    1 x 300 Free recovery @ 4:30 (3:45)
    1 x 200 IM (70-80%) @ 3:00
    1 x 100 IM (70-80%) @ 1:30
    1:00 or so rest

    Round 2:
    1 x 300 IM FAST @ 4:30 (went 3:49) couldn't really go fast
    1 x 200 Free recovery @ 3:00
    1 x 100 IM (70-80%) (1:15)
    1:00 or so rest

    Round 3:
    1 x 200 IM FAST @ 3:00 (2:29) Ugh x 3!!!
    1 x 100 Free recovery @ 1:30
    1:00 or so rest

    Round 4:
    1 x 100 IM FAST @ 1:30 (went 1:09)

    100 EZ

    Was aching for more, so I kept going:

    1 x 25 Kick w/ board @ :30
    1 x 50 Kick w/ board @ 1:00
    1 x 75 Kick w/ board @ 1:30
    1 x 100 Kick w/ board @ 2:00
    1 x 125 Kick w/ board @ 2:30
    1 x 150 Kick w/ board @ 3:00
    1 x 175 Kick w/ board @ 3:30

    4 x 125 Free Pull @ 1:35 (1:30s)

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

    7300 Yards for the Day
  18. Workout 02/09/12 pm: Here You are now with us

    by , February 9th, 2012 at 09:05 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day with my wife, ate at a Fish Fry, and dozed off in the car. Then I went to [ame="http://forums.usms.org/showpost.php?p=259896&postcount=1"]pwb's workout 1 from this week[/ame] ...

    w/u: 200 FR/ 200 Bk

    IM Test Set (2,600 set)

    4 x 50: on (BASE 0:20) :60 per 50, IM order, add up to 200 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50 :40 ... :55
    1 x 200: on (BASE + 0:20) 3:20 per 100, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 100: on (BASE + 0:40) 2:00 per 100, IM order, add up to 400 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 400: on (BASE + 0:20) 6:40 per 100, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 25: on (BASE/2) :40 per 25, IM order, add up to 100 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 100: on (BASE + 0:20) 1:40, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    Then a 50 cool down.
    (solo/Rec/3050 yards/60 min)
    (total for day = 4050 yards)
    --------------------------

    This was intense. I will point out that the fish and chips I had at lunch was way too much food, but delicious. I am happy I did a #2 before swimming or there would have been a code brown after the middle set.

    Let me look at these IM times (total set time = 51:23):
    Set 1:
    4x50's: 31.50, 33.63, 42.50, 34.13 = 2:22.56
    1x200: 32.19, 38.31, 47.56, 33.63 = 2:32.49
    (on the 50's, loafed the free. What's up with that back split on the 200???)

    Set 2:
    4x100's: 1:11.31, 1:13.37, 1:28.93, 1:06.82 = 5:02.03
    1 x 400: 1:14.44, 1:20.38, 1:40.00, 1:12.12 = 5:27.34
    * 2nd ever 400 IM, went 5:43 in December, so I am happy. I was hurting on the back and went to a two beat kick. Breast? I celebrate a 10 second drop from the last one.

    Set 3:
    4x25's: 14.82, 15.13, 20.38, 13.50 = 1:05.03
    1x100: went 1:06.35
    Had the age group coach time me from his go and a push - I really poured the coal on this one and felt ready to puke when I finished. It was good!

    Have to try this again. I liked the variation in distances, and was happy that my swimp3 is working again (it needed a week off for bad behavior). My eyes are really heavy, so a hot tub and some ice cream for me before calling it a night. I have to get up on time tomorrow morning for work - slept through 2 snoozes today!
    Tags: 400 im
    Categories
    Swim Workouts
  19. Wed.-Thursday, Feb. 8-9

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

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

    5-10 minutes on foam roller


    Swim/SCY/Solo:

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

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

    Total: 2100

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

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

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

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

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

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


    Swim/SCY/Solo:

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

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

    Total: 2100

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

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

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

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