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Swim Workouts

  1. Monday, May 16, 2011 5:00am

    by , May 16th, 2011 at 09:34 AM (Fast Food Makes for Fast Swimming!)
    Main set courtesy of GDanner

    200 Free
    300 Free Pull
    100 Fly Drill

    3 x 100 @ 1:40, 1:35, 1:30 (held 1:05s)
    2 x 50 Kick @ 1:00
    3 x 100 @ 1:30, 1:25, 1:20 (held 1:05s)
    2 x 50 Kick @ 1:00
    4 x 100 @ 1:20, 1:15, 1:10, 1:05 (1:05, 1:05, 1:04, 1:04)
    2 x 50 Kick @ 1:00

    100 EZ

    8 x 75 (50 Free, 25 Fly) @ 1:10

    3 x 100 IM @ 1:35, 1:30, 1:25
    2 x 50 Kick @ 1:00
    1 x 100 Fly (went 1:05)
    100 EZ
    3200 Yards
  2. Half asleep workout

    by , May 16th, 2011 at 09:26 AM (Pete's swim blog)
    Dave called yesterday. Seems he decided to get serious about long course and wanted to swim in Huntsville today. The problem with HSA is that they start at 5:00 AM. And by "start", that means they are warmed up and ready to go at 5:00 AM... not entering the pool at 5:00 AM. I got up at 4:05 so that I had time to make it at 4:50. To complicate things, I played soccer Sunday. Nothing serious... just a bunch of old guys reliving our childhood. I avoid contact at all costs but I still run hard. So, I wasn't exactly looking or feeling my best this morning. Warm up felt awful. But before I knew it we had knocked out a 5K+. Don't remember much... must have slept through it.


    Warm up
    400 Swim
    4 x 100 Kick down/swim back

    2 x 200 Free
    4 x 100 Pull
    4 x 100 Free

    4 x 50 Kick
    4 x 250 IM (Fly/Free/Back/Free/Breast)
    4 x 50 Pull

    4 x 250 (Free/Free/IM Order/Free/Free)

    200 Kick
    4 x 150 Stroke Im Order/Free/Stroke Im order
    200 Pull

    200 Cool down

    (5600 Total)
    Swim Workouts
  3. LCM Results from USA-S Meet

    by , May 15th, 2011 at 07:31 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it. I'm sunburned redder than a lobster from Saturday and waterlogged from the downpour of rain today, so had a little of everything...including my handed to me by a bunch of 14-16 year old kids. I swam all my events as exhibition so I wouldn't take awards/placing away from the age groupers as well, not that there were that many in the 17+ ages.
    This was swum in a 6 lane, 50 meter pool with no additional space for cooldown. Starting end was 12 feet deep, but went to 4 feet at the 15 meter point, and continued to 3 feet at the turn end. Not the best pool, but the pool doesn't make the swim fast, that's the swimmer's job to make the swim fast no matter what the conditions are!

    HOT, 79 degrees and pure sun. No clouds in the sky, and a little breezy. Not bad for the middle of May in Idaho.

    400 IM: 5:23.61 (best time/also a new LMSC record)
    30.0/36.8 (1:06.8)
    43.9/43.3 (1:27.2)
    48.7/48.9 (1:37.6)
    --.-/--.- (1:11.9)
    I was 5th overall among the 13 & Over boys division. I was pleased with the swim. My backstroke still sucks in an IM event though.

    200 Back: 2:37.84 (best time by 3 sec./also a new LMSC record)
    --.-/--.- (1:16.4)
    41.4/39.9 (1:21.3)
    All I was thinking during this event was "where are those damn flags???!!?"

    100 Breast: 1:23.19 (best time)
    I'm definitely needing walls at the 25s to have another pullout in breaststroke. Ugly!

    100 Free: 1:00.11 (best time by 0.7 sec./also a new LMSC record)
    Sooooo close to breaking a minute.
    Didn't get the splits, but I got a video It felt really good when at about the 75-80 meter point the kid next to me fell back and I kept going.
    [nomedia=""]YouTube - 5-14-11 100 LCM Free @ Lewiston, ID USA-S Meet[/nomedia]

    200 Fly: 2:32.08 (best time by 0.3 sec./also a new LMSC record)
    Don't look at these splits, and please don't laugh too hard.
    30.1/37.9 (1:08.2)
    41.2/43.0 (ouch)
    Basically, this was my 5th event of the meet, and it was literally 15 minutes after the 100 free. I felt good thru about 125 meters, and after that I just watched everyone pass me. I've got another chance for the 200 Fly at our home meet in June.
    [nomedia=""]YouTube - 5-14-11 200 LCM Fly @ Lewiston, ID USA-S Meet[/nomedia]

    Cold, +-50 Degrees or so, clear skies at first, then the clouds and wind started coming in, turning to light rain, then a complete downpour!!

    400 Free: 4:49.38 (best time by 1 sec./also a new LMSC record)
    I was in the outside lane of the final heat and just tried to ignore the kids in the middle. I split it pretty good, but looking at it now, I probably could have brought each 100 down another second or two.

    100 Fly: 1:05.62
    Considering the temperature dropped really quickly, and the rain started pouring at this point, it was a great swim. I was about 1 second slower than my swim from last year which was indoors. I was happy with this because I was also 2nd place overall in the event. The kid that beat me just finished his freshman year at the Univ. of Puget Sound, where he set the conference record in the 200 Fly this year.
    [nomedia=""]YouTube - 5-15-11 100 LCM Fly @ Lewiston, ID USA-S meet[/nomedia]

    200 Free: Cancelled
    The downpour of rain and wind was so intense, and it was freezing that the officials decided to call off the remainder of the meet, which still had 4 or 5 more total events for all ages to go. I only ended up missing this one event, but that's OK with me.

    Updated May 15th, 2011 at 08:42 PM by jaadams1

    Swim Workouts , Meets
  4. Sunday, May 15

    by , May 15th, 2011 at 05:51 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 50
    power wheel roll outs, knees on bosu, 2 x 12
    standing lat pulldown, 130 x 1 x 10, 140 x 2 x 10
    explosive leg press, 270 x 3 x 10
    bulgarian single leg squats w/DBs, 40 x 2 x 10 each leg
    rear delt fly, 70 x 2 x 12
    med ball plyo slams in racquetball court, 5:00


    Warm up:

    600 various

    15 x 50
    5 x 50 free w/paddles @ :45
    5 x 50 kick @ 1:00
    5 x 50 drill @ :15 RI

    50 EZ

    Speed Work:

    10 x burst dolphin kick 25s (no fins) @ 1:00
    5 back, 5 belly

    50 EZ

    8 x (25 AFAP kick w/fins & board + 50 easy kick + sit on board and wait)
    5 dolphin kick, 3 flutter kick
    -- I wanted to swim these free & fly, but I was sharing a narrow lane with an aqua jogger. Opted to kick instead.

    50 EZ

    Total: 2350



    Took yesterday off. Had Lil Fort's soccer game and the VA State rowing champs. Fort Son's lightweight 4 rowed their best race of the season, but 2 of the rowers including Fort Son blacked out right after the finish line and were taken in on the launch. Overexertion and probably improper nutrition. I had to sprint a mile to get to the boathouse to check on him. They are very excited for the Stotesbury Regatta next weekend, which is the largest high school rowing event in the nation. Mr. Fort and I are leaving Friday night to catch up with friends in Philly and see the semi-finals and finals on Saturday.

    Today, I got up at the crack of dawn to watch Lil Fort's Girls on the Run Nova 5K at Mason. There were over 9,000 runners at the event. Lil Fort (running with Mr. Fort as her run buddy) was happy to crush her PB despite it being very crowded the first mile, running a 25+ I was a little bleary in my workouts today from lack of sleep. Need to catch up on sleep this week.

    Updated May 16th, 2011 at 03:34 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. An Easy Swim Day? At Least in Theory....

    by , May 15th, 2011 at 07:28 AM (Year Three: The Road Back)
    Getting out of bed on Saturday morning was definitely a gingerly undertaken activity. Therefore, I decided that what I needed was a nice, long, easy recovery swim - instead of a pace-focused, sprint-oriented workout. With that in mind, I was planning on a maybe 4000 yard swim - with the option to get out early if my shoulder was acting up again. That was my plan... and you always have to have a plan - even if you blow it right out of the water. Here's what I ended up doing:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 Drill Cycle IM Order on 2:30
    5 sets (did free, fly w/ fins, free, back w/ fins, kick):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 4:00 (did pull, kick, pull, kick, pull)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    300 Cool-Down
    Total Yards - 5000

    During the warm-up, my shoulder felt okay, but not great. By the end of the first round of the ladder, it was hurting a bit, but eased up when I did the fly/kick round. It held up okay for the 3rd ladder round and was fine throughout the back ladder. When I was debating doing a 5th ladder or just being done, a friend of mine walked in and asked if I was doing another 5000 yard day. That did it... my decision was made. 5th ladder round, here I come. But, I was achingly tired, so I elected to kick/pull the last ladder and have a really easy drill/swim cool-down. After getting home and cleaned up, it was nap time.

    This morning, I feel much better and am not nearly as achey as I feared I might be. YAY! Maybe my body is finally starting to adapt to the same amount of swimming PLUS dryland work thrown in. I'm sure hoping so! Either way, it's an easy Sunday for me. If you are swimming today, enjoy the water!

    Happy laps!
    Swim Workouts
  6. "Ironman" relay

    by , May 14th, 2011 at 04:24 PM (Pete's swim blog)
    Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us.


    Warm up
    3 x 200 Easy :10s rest
    8 x 50 Kick :10s rest, descend 1-4, 5-8
    8 x 75 :20s rest, Odds hard/Evens easy

    Main set
    400 Pull
    3 x 100 Free, Fastest possible interval (1:15)
    100 Easy
    400 Pull
    3 x 100 IM, Fastest possible interval (1:30)
    100 Easy
    400 Pull
    3 x 100 Free, Fastest possible interval (1:20)
    100 Easy

    Bonus Set
    16 x 50 Relay
    1-4 IM
    5-8 Kick
    9-12 Stroke
    13-16 Free

    200 Cool down

    (5000 Total)
    Swim Workouts
  7. Double FAST FRI May 13th, 2011

    by , May 13th, 2011 at 07:17 PM (Ande's Swimming Blog)
    Double FAST FRI May 13th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1;15 dove in 12:10
    wore new blue speedo PRO jammers
    swam with stacy beside larry & James

    assigned 3 x 400 said STOP at 12:23
    did 50's on 45 & 50 went 5 or 600

    Main SET:
    assigned 4 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 100%
    1) 67, 29
    2) skip, 28
    3) skip, 26.9
    4) skip, 25.9

    100 easy

    assigned [B]100 choice FAST in heats
    skipped it

    assigned 400 easy
    skipped it

    400 FR fast for time
    tyler timed
    went 4:41
    split 64, 72, 73, 71

    100 easy

    25 fr fast
    roll start
    tyler timed
    went 10.9

    25 easy
    Swim Workouts
  8. LCM Solo, Friday, May 13

    by , May 13th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    500 various

    Main Sets:

    9 x 100 @ 2:00
    3 kick, 3 drill, 3 swim
    -- Still warming up, shoulders hurt from weights.

    10 x 50 shooter w/MF + cruise kick
    -- Went to 35-40 meter mark UW. Didn't want to push it further given air quality and my lung quality.

    8 x 50 drill @ :15 RI
    2 x IM order

    100 EZ

    -- Thought I was going to have to get out here. But some Mason swimmers came in to swim and the supervisor (Peter Ward wasn't there) saw my USMS cap, asked me what I was training for, and told me I could stay. So I carried on.

    10 x 50 shooters w/MF + cruise kick
    -- Same as before, went to 35-40 meter mark on back or belly

    12 x 50 w/fins @ 1:15
    2 x IM order
    -- Went high 31s on the fly 50s, just cruising and breathing every other stroke. So I probably did go 28ish last night when I was trying to sprint.

    100 EZ

    Total: 3600 m

    10-15 minutes hot tub



    One of the most enjoyable solo workouts I've had in awhile -- probably the novelty of long course + cool water. It was a pure recovery workout and I just cruised and worked on technique. It was so very nice to do shooters in a LC pool. Have the usual panoply of kids activities tomorrow so will either take an off day or go to yoga later in the day.

    Still mulling over what to do this summer. The USAS teams' practice hours are just too obscenely early for me. I may see if I can swim a couple times a week with the Terrapin Masters.

    Updated May 13th, 2011 at 05:54 PM by The Fortress

    Swim Workouts
  9. Friday the 13th? Must Be...

    by , May 13th, 2011 at 04:41 PM (Year Three: The Road Back)
    While I'm not a supersitious person, today just seemed to fit the typical Friday the 13th billing. Believe it or not, the pool was the best place even though I was dog-tired and my shoulder was killing me. Did I mention that before playing a softball double-header, one should probably have thrown a ball at some point in the previous several years. Wish I had taken my own advice. My right shoulder (my throwing shoulder) was tender when I started warming up, stiffened through the first set, and was so painful by the middle of the workout that I gave freestyle a break - kicked, did back, and did fly (which all felt better than free on my right shoulder). Crazy.... Anyway, here's what we did:

    400 Warm-Up
    3 sets:
    - 1 x 100 Kick Moderate on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 sets (did free, kick, back w/ fins):
    - 2 x 50 on 1:00 (Swim 80%)
    - 1 x 100 on 2:00 (Match sum of previous 50s)
    - 2 x 50 on 1:00 (Swim faster pace)
    - 1 x 100 on 2:00 (Match sum of previous 50s)
    - 2 x 50 on 1:00 (Swim fastest pace)
    - 1:00 rest between rounds
    3 sets (wore fins):
    - 1 x 100 on 1:50 (25 Free, 25 Fly, 25 Free, 25 Fly)
    - 1 x 100 on 1:50 (25 Fly, 25 Free, 25 Fly, 25 Free)
    300 Kick Cool-Down
    Total Yards - 3400

    So, needless to say, I was exhausted when I pulled myself out of the pool. Then, I went home, got cleaned up and ready for work, put a load of laundry in, and headed to work. Sounds pretty simple, right? Except for when I got to work, my office's outlet wasn't working (i.e. my computer would not turn on - on a day when I had multiple deadlines to meet). So, I told my boss - who just happened to be with the electrician who was at the office for an entirely separate issue. When the electrician tried to turn the breaker back on, fire actually came out of the fuse box. After much searching - and no more visible flame - the electrician found the problem. Apparently, when the building was being remodeled, a construction worker had missed picking up a screw that was near the wiring into my office. When the cleaning people plugged into an adjacent outlet, the screw came into contact with the wire, sparked, and shorted out my office. E-gads.... When everything was back up and functional, I was able to make my deadlines, but the day was definitely a scramble for me. Whew! Glad that part's over. Time to relax.

    As to the shake-up with my swim team, I don't see it resolving. A new swim team is getting ready to start up - and barring an impossible circumstance, I will be switching from ISF to the new team. I'll find out the nitty-gritty details to what's up next week. Here's keeping my fingers crossed.... otherwise, I'm on my own, as our coached practices have been cancelled as of the end of May. Ugh.....

    Stay tuned... things are just getting interesting. Until then, happy swimming!
    Swim Workouts
  10. FAST FRI May 13th, 2011

    by , May 13th, 2011 at 11:30 AM (Ande's Swimming Blog)
    FAST FRI May 13th, 2011

    weighed 221 after practice
    thinking about doubling

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in FIRST!
    wore new blue speedo PRO jammers
    swam with todd tyler chris mike
    beside jim and paul

    assigned 3 x 400 said STOP at 6:55
    did 50's on 45 & 50 went 14 or 1500

    Main SET:
    5 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 99%, 5) 100%
    1) 65, 29
    2) 64, 28
    3) 63, 28
    4) 66, 28
    5) 66, 27

    100 choice FAST in heats
    we had 6 heats and I went last to get more rest
    did FR, 25 2 beat kick, 75 6 beat kick
    went 57.5

    400 easy

    400 FR fast for time
    rested an extra 1:30 after the group started
    went 4:50

    100 easy

    Updated May 13th, 2011 at 12:16 PM by ande

    Swim Workouts
  11. Friday Workout

    by , May 13th, 2011 at 08:47 AM (Pete's swim blog)
    Nothing too special today. At the end of practice, Roger and Dave did 8 50s on 1:10. During the "rest" period, they did pull outs in the deep end. I joined them for 2 but I was pretty tired and just finished my cool down. 10 x 50 Fly pretty much put me in a hole from the start. Worked down to a 2:50 on the IMs but still felt sluggish all morning.


    400 Warm up

    10 x 50 Fly - 1:00

    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Pull - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy

    3 times through
    * 2 x 200 IM - 3:30
    * 300 Free - 3:00

    300 Cool Down

    (4100 Total)
    Swim Workouts
  12. 1st LC Meet USA-S as a Master :) preview

    by , May 12th, 2011 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Here's the psych sheet. I'm the in the heats.

    I'm using all my best times from last summer's LC meets that I did, so I should be able to improve on my times. I'm in way better condition that I was last year.

    Saturday I'm swimming:
    400 IM (seeded 2nd)
    200 Back (8th)
    100 Breast (6th)
    100 Free (5th)
    200 Fly (4th)

    400 Free (5th)
    100 Fly (tied 2nd)
    200 Free (6th)

    It's a 6 lane 50 meter pool, I've never swum in this size pool before, but at least I'm in the top heat in all of my races. 200 back isn't considered a race, if you want to get technical about's a survival swim.

    This will be one heck of a challenge too. Lots of events, and I get to start it all off with the hardest event possible (IMO) for LCM swimming.

    Updated May 13th, 2011 at 12:03 AM by jaadams1

    Swim Workouts , Meets
  13. I Made It... Well, Almost....

    by , May 12th, 2011 at 03:47 PM (Year Three: The Road Back)
    I've been really tired lately and have really been struggling in practice to feel like I can make the intervals as written. In fact, this entire week it seems like I get really tired, really early in the workout and switch to using fins. Now, I will say that when I switch from swimming free to using fins, I replace the free with either fly or back (typically fly). In my mind, that's not "cheating" as badly as swimming free w/ fins just to make an interval. Anyway.... I know that I'm overdoing it right now with swimming every day PLUS doing the NFL 60-Day Challenge (side note: today is Day 20 - almost halfway there!). But, I guess I still expect more of myself in the pool - like I should be easily swimming the AFAP times I was getting at the end of my taper right before Y Nationals. I just don't feel fast right now, but I do truly believe that the stronger I get outside of the pool, the faster I will get in the pool. And, my next meet isn't until the beginning of July - about two weeks after the 60 days is up. Should be enough time to get re-rested, eh? Anyhoo, here's what we did today:

    400 Warm-Up
    8 x 100 Pull on 1:40, 1>4, 5>8
    1 x 300 Kick on 6:00, every 3rd 25 FAST
    16 x 25 Free on :30, every 4th FAST
    8 x 50 Free on :50, hold pace of fastest 100
    4 x 100 Free on 1:40, 1>4
    2 x 200 Kick on 3:15
    1 x 400 Pull on 6:30
    400 Cool-Down
    Total Yards - 3900

    In the above workout, the 200s were supposed to be Free, but my shoulders and arms were tingling, so I gave them a bit of a break. The last 400 was also supposed to be free, but by then my legs needed a break. I was so tired at that point, I actually told my training buddy to start his cool-down when he finished because I was going to do the entire 400 pull even though I wouldn't make the interval. When I finally touched the wall (and he was waiting for me - he pulls faster than he swims), he told me I pulled the 400 in 6:03. At the end of the workout, I will definitely take that!

    Now for the insane part of my day. After work, I did Day 20 of the NFL Training Camp - which focused on my legs. Ugh. Now - because I'm a great wife - I'm going to play on my husband's co-ed softball team so they don't have to forfeit because they don't have enough women playing. Oh, did I mention it was a double-header? Sadly, it doesn't really look like rain....

    Enjoy your swims and I'll touch base tomorrow.
    Swim Workouts
  14. Thursday, May 12, 2011 5:15am

    by , May 12th, 2011 at 10:12 AM (Fast Food Makes for Fast Swimming!)
    I made it this morning, 15 minutes late, but I made it

    The pool was freezing cold too!! I know what 79 degrees feels like from competitions at big meets, and this was WAY colder than that. Even after I sprinted the first part of the warmup, my body was still freezing.

    100 Free Sprint
    300 Free
    100 Fly

    6 x 50 25 Fly/25 Free :05 rest

    12 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    I was able to hold these all at 1:05 or under which was nice.

    200 EZ Kick and out to the warm showers!
    2200 Yards
  15. Distracted Pain

    by , May 12th, 2011 at 09:15 AM (Pete's swim blog)
    The idea here is that if your mind is focused on where you are in the set you won't have much time to feel any pain. These sets are a bit on the complicated side but there is a pattern that isn't too hard to follow. Even though this workout long on yardage, it goes fast.


    500 Warm up

    3 x 25 - :30 Fr/Bk/Fr
    3 x 35 - :30 Fr/K/Fr
    3 x 25 - :25 Fr/Fl/Fr
    3 x 25 - :25 Fr/Br/Fr
    3 x 50 - :45 Fr/Fr - Fr/Fl - Fl/Fl
    3 x 50 - :45 Fr/Fr - Fr/Bk - Bk/Bk
    3 x 50 - :45 Fr/Fr - Fr/Br - Br/Br
    5 x 50 - :45 Fr/Fr - Fr/K - K/K - K/Fr - Fr/Fr
    50 Easy

    Here's where it gets a bit complicated.

    7 x 75 - 1:15 (This was originally on 1:10 - adjust to your pace)
    * Fr/Fr/Fr - K/Fr/Fr - K/K/Fr - K/K/K - K/K/Fr - K/Fr/Fr - Fr/Fr/Fr
    7 x 75 - 1:10 (Originally 1:00)
    Same as last set of 75s except change kick for stroke
    100 Easy

    Harder now

    9 x 100 - 1:45 Convert Kick to Free to Kick
    This was originally supposed to be on 1:30. I ended up doing IM Kick to IM to Br Kick.
    9 x 100 - 1:30 Convert Free to Stroke to Free
    Originally on 1:15. Sprint last 100

    200 Cool Down

    (4700 Total)
    Swim Workouts
  16. Tues & Wed -- a little swimming & other

    by , May 11th, 2011 at 11:40 PM (Dan's hobby/obsession)
    Tuesday AM workout with Monroe Masters

    I was happy to get some yards in, but after Monday's epic trail run (3 hrs) I was having a lot of trouble getting any decent turnover.

    Warm up:
    300 swim
    4x50 drill @ :60 (fist, one arm x 2, DPS)

    4x200 @ 3:00 med effort (2:27)
    4x50 @ 1:30 fast(ish) :29-:30
    400 "for time" (4:35)
    8x100 @ 2:00 strong? (1:06-1:09)

    Cool Down:
    8x50 @ 1:30 breaststroke - really working on form

    I was semi-happy with the 400, but the rest of it was just going through the motions. I just didn't have the guns to hit the 50's and 100's the way I should have. Oh well. These things happen.

    On the plus side - Tuesday was one of those rare sunny days so I dusted off my bike again and went for a 30 mile ride. I spent a lot of time climbing hills - slowly- but it was nice to get back outside on the bike. After I got home I noticed that today was the day that I broke 200 miles swimming for the year and 100 miles cycling.

    Wednesday morning the rain came back. So did the cold weather. My joints really felt the change in weather this morning. Arghh. I finally got moving though and headed out for a 10 mile run. It wasn't pouring rain, so it wasn't totally awful, but I wasn't having a great time between the poor weather and the blisters I got during the Monday run.

    Well, I've given this "blogging" a shot. This was my first attempt at it and I thought it might be an additional motivational tool or a way to be less of a passive member of the website. Well, it's been a few weeks and it turns out that I really don't have much to say and I think I was pretty motivated before this experiment. So I think I'm going to return to my "lurker" status and leave the blogging to the more interesting and talented folks.

    Thanks for reading.
    Swim Workouts
  17. Wednesday, May 11, 2011 7:00pm at the Y

    by , May 11th, 2011 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    I missed the last two mornings...
    Tuesday A.M. I was lazy, turned off my alarm clock and went back to bed...then I realized I had done that and missed practice, reset my alarm clock for a normal "work time".
    Wednesday A.M. Forget to reset my alarm clock for "swim time" and overslept swimming again!! This is so unlike me! Oh well, I'm human.

    Went for a 30 minute swim tonight after my parent/child swim class with my daughter (21 mos.)

    300 Free
    500 Free Pull (pretty strong too) felt like a 5:30-5:40 or so
    200 (100 Fly Drill/100 Back Drill)

    4 x 50 Fly/Free by 25s @ :50

    10 x 25s Fly @ :30

    150 Free EZ and out
    1600 Yards is better than 0 Yards!!
  18. Changes Are Coming....

    by , May 11th, 2011 at 03:09 PM (Year Three: The Road Back)
    There has been a great deal of conflict within my team lately. We've had three of our top coaches leave and the woman who took over when they left has also now resigned, effective the end of May. Being down in coaches, there was a meeting last night at which my coach found out - by looking at the schedule they handed out - that he no longer has a coaching job AND that our practices have apparently been discontinued at my location. Since I swim at the Y, my team mates and I are planning to continue to meet each morning to workout, but it's highly unsettling to arrive for practice and learn that within two weeks, there will be no official practice nor any coaching at our pool - period. Nice head's up, eh? What really, REALLY bothers me is that my coach found out he wouldn't be coaching anymore because he noticed our practice was not on the schedule.

    So, now I'm trying to figure out where to get some coaching from - or if I will be training on my own. The other masters programs in the area (as well as the next closest ISF practice) are just not feasible with my schedule and family commitments right now. Partly debating seeing if I can swim with a local club, but those times aren't really good for me either. What to do.... what to do....

    Anyway, with that beginning to today's workout, I just wasn't mentally there and had a hard time throughout. Here's what we did:

    400 Warm-Up
    3 x 200 Kick on 4:00 (ez/hard by 50s)
    6 x 150 on 3:00 (wore fins & did 50 Fly, 50 Back, 50 pull for 1,2,4, 5 - did 3 all fly, 6 all back)
    1 x 100 Free Easy on 2:00
    8 x 50 Free on 1:00 (was doing about :40-:42)
    6 x 50 Free on :55 Faster (about :38-:40)
    4 x 50 Free on :50 Faster (about :37-:39)
    1:00 rest
    1 x 50 Free AFAP (did a :34 - ugh!)
    450 Cool-Down
    Total Yards - 3400

    I was really not happy with the :34 Free, but I was exhausted. I also realized that this is my first real all out effort since getting back from Y Nationals. That has to be corrected.... As always, the kicking was fun. I just don't have any legs. Thankfully, today is a rest day for the NFL Training Camp, so I'm planning to take it easy this afternoon. Hopefully that will help in the pool tomorrow....

    Thanks for listening to me vent. Something will turn up and we Fishers ISF swimmers are nothing if not adaptable. It'll all work out - or at least that's what I keep telling myself. USMS 2012 LC Nationals - here I come. I will get those qualifying times.... I will.

    Until then, one day at a time. Enjoy the rest of your day and happy laps to you!
    Swim Workouts
  19. More 200s...

    by , May 11th, 2011 at 09:04 AM (Pete's swim blog)
    Today features a lot of 200 kick which I'm a bit better at. I focused mostly on br kick since I'll be swimming breast stroke events at nationals. I was pretty tired at the end and may have pushed myself a little too far.


    400 Warm up

    4 x 200 - 3:00 Convert Free to IM

    200 - 3:00 1st 50 Kick
    200 - 3:10 1st 100 Kick
    200 - 3:20 1st 150 Kick
    200 Kick - 3:30 (Finished on 3:08)
    50 Easy

    4 x 200 - 3:00 1st/2nd/3rd/4th 50 Kick
    I felt really good on this set and picked up the pace for the free.
    50 Easy

    4 x 200 Kick - 3:30 Descend
    On this one, I converted IM Kick to Breast stroke kick. At 100 yards, I reached for my board and ended up losing grip on it and flinged it down the lane. Not good since 3:30 is a stretch for me anyway. Eventually, went down 15 seconds off the 3:30 pace and managed to get it back by the end. Unfortunately, this was a 800 straight kick for me and I was worn out at the end.
    100 Easy

    500 Pull Timed (6:30 )

    150 Cool down

    (4450 Total)
    Swim Workouts
  20. Loooong Course, Tuesday, May 10

    by , May 10th, 2011 at 11:06 PM (The FAF AFAP Digest)

    windshield wipers, 25
    long arm crunches, 25
    flutter kick on bosu, 50
    power wheel roll outs, 2 x 15
    power wheel push ups, 2 x 10 (way harder than regular push ups with your feet suspended on a wheel)
    power wheel pike ups, 2 x 10
    hanging straight leg raises, 15

    reverse scoops, 25 x 2 x 15
    extreme angle isometric squat w/12.5 DB, 4:00
    overhead squats, 45 x 1 x 10
    squat jumps w/bar, 45 x 1 x 10
    HS iso lateral hi row, 140 x 2 x 8
    lower back machine, 130 x 2 x 10
    bicep curl, 40 x 2 x 6

    RC exercises

    Swim/LCM @ GMU:

    Mini Fort was not feeling well today, came home early from crew and was thus available for babysitting. As Speedo said, "Fantastic." So I was able to attend our first LC practice of the year (one of only 4 due to the pool closure).

    Warm up:

    400 swim
    6 x 50 kick @ 1:00
    200 IM drill

    Main Sets:

    16 x 100
    2 x through:
    2 x 100 (25 scull, 75 build free) @ 1:40
    2 x 100 IM @ 1:50
    2 x 100 free @ 1:40
    2 x 100 kick @ 2:10

    -- Used fins for all but the last 100 kicks. Surprisingly, I didn't feel too bad on these.

    50 EZ

    3 x 25 DPS breast drill
    -- From side of pool, dive or push off, go under lane lane, taking only 1 stroke between each lane line.

    4 x 50 fly w/fins @ 1:30
    1st 50 = 25 twirling dolphin kick + 25 fly
    2nd 25 = 25 dolphin kick on back + 25 fly
    3rd 25 = strong UW kick + 3 strokes fast fly + cruise free
    4th 25 = same as #2

    50 EZ

    3 x 100
    25 AFAP + 75 easy
    -- I did 2 backs and then the last one did 50 fly + 50 easy.

    50 EZ

    600 pull breathing every 5th stroke
    -- I planned to do 6 x 100. I did one with paddles and my shoulders were killing me, so desisted and went 4 x 100 kick with fins.

    50 EZ (instead of 200)

    Total: 3775 meters

    Hot tub, 10-15 minutes, chatting with Peedo.



    Feeling rather at the moment, especially the shoulders. There's so much more actual swimming in long course.

    The new charmer on our team that dissed Speedo's paddles last week took aim at me today. When he questioned my fin use on the fly set, I said that I never swim fly without fins. His response, "You'll have to get used to fly without fins if you ever want to swim in a meet." Followed up with, "I used to use fins too, but I got over it." Hmm ... I related this to my coach and she cracked up. On this topic, here is an article written by fin addict Karlyn Pipes-Neilson:

    In drylands today, I realized that, after ignoring upper body exercises to focus on core/legs, I have lost some upper body strength. I was planning on doing just yoga and TRX this summer, but may re-visit this plan for two reasons. First, I won't be able to do yoga during my two week vacation in late June, but I can lift. Second, I wonder if upper body strength is relatively more important for me in long course as opposed to short course where I benefit from walls + kicking?

    Here's a recent Chloe Sutton blog on the importance of drylands (though she omits specific exercises): I did like that she "never does the exact same thing twice."

    Updated May 11th, 2011 at 06:17 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts