View RSS Feed

Swim Workouts

  1. Workout 2/8/12: evening

    by , February 8th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    400 RIM drill
    8 x 50 kick on :60
    - swam the breast

    Swam over to the HIT lane and did the following from [ame="http://www.usms.org/forums/showpost.php?p=259921&postcount=1"]Workout #1[/ame] with some alterations:
    Speed Sets:

    5 x 100 + 50 EZ @ 3:00
    1 = 25 fast, build down to 50% + 50 EZ
    2 = 35 fast, build down to 50% + 50 EZ
    3 = 50 fast, build down to 50% + 50 EZ
    4 = 100 @ 90% + 50 EZ
    5 = 100 IM for time + 50 EZ

    5 x 50 @ 1:00
    1 = smooth DPS
    2 = burst + cruise
    3 = 25 fast, 25 EZ
    4 = EZ
    5 = 50 fast @ 90%
    100 EZ

    5 x 25 @ 1:00
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = AFAP
    75 EZ

    5 x 25 @ :45
    AFAP drag race from mid-pool w/race finish and cruise back
    Then I finished the night with:
    1 x Noah's Ark with paddles
    200 ez
    (solo/Rec/2950 yards/55 min)
    (total for day = 5000)
    ------------------------

    Well, I did it - my first official "two-a-day" as a Master. It was quiet tonight in the pool, and I felt like some good speed stuff would be good for me at this time, and Fort's workout here looked good.

    I went 1:02 on the fast 100, then went 1:09.00 on the IM. On the fast 50 I went 27.00, and on the fast 25 I went 12.94.

    I am ready for some supper then off to bed. Might even shoot for two swims tomorrow, depending on how the day unfolds.

    In other news, I am going to scratch the Valentine's meet in two weeks since my daughter's Chambers choir group is hosting a dinner/cabaret the same night. Obviously more important than going to a meet. I will pick up the two events I'll miss later in the spring (even though I will need swim the 400 IM as the front half of a 500 Free - the time won't be official, but I'll still get it in).

    Updated February 8th, 2012 at 09:48 PM by rxleakem

    Categories
    Swim Workouts
  2. Wed., Feb. 8

    by , February 8th, 2012 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst to 15 m + cruise @ 1:00
    4 kick, 4 speedplay
    75 EZ

    1 x 50 AFAP back from the blocks, 29 low
    75 EZ
    -- deliberately did this early in the workout, glad I did

    I modified the first speed set from workout #1 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20148"]U.S. Masters Swimming Discussion Forums[/ame]. I think I like this version better, and I suspect it may harder. Though the build downs in the original version aren't easy either.

    2 x (5 x 100 + X yards EZ):
    1 = 25 fast, 75 EZ @ 2:00
    2 = 35 fast, 65 EZ @ 2:00
    3 = 50 fast, 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = AFAP broken 100, :15 @ each 25 + 200 EZ @ 6:00

    round 1 = free with paddles & fins
    -- 10 on 25, 24 flat on 50, 54 flat on 100
    -- No paddles on the broken 100. I did two 25s on the broken 100 (10 low, 11 flat) and was interrupted by a noodler, who had been very chatty throughout the workout. I tried to be polite since he was asking about masters swimming and the website. But then he said "I had to urge my ex not to abort my son and god spoke to me and told me to write a book about it ..." and I totally tuned out. Bizarro.

    round 2 = backstroke kick w/fins
    -- 9 on 25, 21 flat on 50, 52 high on 100
    -- did the broken 100 as :15, :15 :30 breaks, went 9, 10 flat, 10 high, 9. had to have more oxygen on the last 25
    -- legs were just burning afterward

    Total: 3450

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

    I think that's a good practice 50 back time for me. Might have taken one extra kick on the first 25.

    I was supposed to do weights this morning, but didn't have time. I may go tonight when Lil Fort is at practice. But I hate doing weights after swimming. Still, I'll probably go as I have an ENT appt tomorrow am. (I am celebrating an entire year with no sinus infections!) I don't feel as much in need of a recovery week without the upper body weights, so I will likely wait until the end of February for an easy week before the Warrenton meet.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -02/09/12

    by , February 8th, 2012 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    Three rounds, round 1 intervals left, 2&3 right.

    16 X 25 free :40
    Sprint 20 yards, no breath.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    8 X 25-half blast free kick/half easy swim :45
    1 X 100 swim

    1 X 200-50 stroke/50 free 3:30
    1 X 100 stroke 2:10
    4 X 25 stroke-fast- :40
    Three rounds. Break between rounds.

    1 X 150 free 1:50
    1 X 100 free 1:50
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  4. Workout 2/8/12: noon

    by , February 8th, 2012 at 02:51 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 Back

    2 x 200 FR Pull w/ buoy on 2:45 (2:20)
    2 x 150 BK Pull w/ buoy on 2:20 (2:05)
    4 x 100 FR Pull w/ buoy on ~ 1:30
    - Quarters strong, Kevin joined me on last two
    3 x 75 IM (no FR) on 1:20
    - Thirds strong
    1 min q-break into
    100 IM for time: 1:09.74

    225 loosen and out
    (solo @ Rec/2050 yds/40 minutes)
    ------------------------

    Got in for a lunchtime swim today, more of less to stretch out. The lane filled up to 5 during the time I was there, so intervals went out the window and I put more emphasis on effort. Happy with the IM time - haven't been under 1:10 in a week or so - still playing around with my breaststroke technique.

    Hope to sneak back tonight for a swim as things around the house will be quiet.
    Categories
    Swim Workouts
  5. 02.08.12 - Wednesday workout

    by , February 8th, 2012 at 10:30 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Wore my Nike jammer w/o a drag suit. Pool temp ~83.

    Felt slow today. Hopefully I didn't taper too late. Still got two days to feel better. Nothing really special today. Just warmed up and did some faster paced 50s and 25s.

    750 Warm up

    4 x 50 Pull - 1:00 (did these breaststroke)
    Rest
    4 x 50 Kick - 1:10 (2x fly w/ fins, 1x br, 1x fr)
    Rest
    4 x 50 Swim - 1:10 (3 x Br, 1 x fr)
    Rest
    Focused on keeping a better streamline on my br pullouts and taking a better angle to the surface.

    8 x 25 - :45 Hard (2x fly, 4x br, 2x fr)

    100 Cool down

    (1650 total)
    Categories
    Swim Workouts
  6. Tuesday, February 7, 2012 5:30pm

    by , February 7th, 2012 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    NEW NEW NEW

    I just signed up for the Lake Washington Masters Meet, in Kirkland, WA on Feb. 19th. Kind of a last minute (for me) addition, but I'm pretty sure I'll be able to make it. My son is stable, and should remain that way.
    Anyway, I signed up for the 400 IM, 100 Fly, 100 Free, 200 Back, 200 Fly. Entered with my best times. Should be close enough.
    200 Back will be right after the 100 Free, but I'll be in at least the 2nd heat, and should have enough entries to bump me into the 3rd or 4th heat, so I should be fine.

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

    No A.M. swimming for me this morning or tomorrow morning...work 10 hour days scheduled and I have to get to work earlier.

    Tonight:

    Warmup:

    10 x 100 Free @ 1:30 (1:11-1:13s)

    1 x 500 Free Pull (check the 250 time, and beat it on the 2nd 250)
    (went 2:53 on first 250, finished @ 5:40 (2:47 2nd half)

    5 x 100 Kick w/ board @ Desc. Interval (2:00, 1:55, 1:50, 1:45, under 1:40)
    went 1:36, 1:37, 1:36, 1:34, 1:33)
    my legs were burning after this

    Work the IM parts, cruise free:
    4 x 75 IM Order (25 Stroke/50 Free) @ 1:05
    ~1:00 rest
    4 x 75 IM Order (50 Stroke/25 Free) @ 1:10
    ~1:00 rest
    4 x 75 IM Order (75 Stroke) @ 1:15

    5 x 100 Free Pull @ 1:20 FAST (1:01, 1:03, 1:04, 1:05, 1:04)

    100 EZ

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

    I had to fight the big waves from the public swim half of the pool for the 2nd half of the workout. Dang boy scouts (all of them) came in and were driving the lifeguards nuts. I almost ran a few of them down when they came into my lane to chase down a ball. Most of the time I didn't see them till I was right on top of them, and once I saw one ahead of me, and poured it on to "get 'em". :devilman: <-- We need a Smily like this one.
    Kind of a big random mish-mosh of stuff tonight, but it still made me tired and sore.

    Updated February 8th, 2012 at 01:21 AM by jaadams1 (Added New Meet Info for Lake Washington Masters Meet)

    Categories
    Swim Workouts , Daily Practices
  7. Tuesday, Feb. 7

    by , February 7th, 2012 at 06:41 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises
    30 minutes stretching/foam roller/yoga

    Swim/SCY/Solo:

    500 various
    8 x 50 fly drills
    4 x (5 x 25 shooters w/MF) @ :35
    back, belly, right side, left side, twirling 360s
    8 x 50 breast w/MF @ 1:10
    50 EZ
    10 x 50 free w/fins, no breather, broken :5 @ 25 @ 1:10 (started at 1:00 but not enough rest)
    50 EZ

    Total: 2400

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

    Dull day of working out, but I had planned on 2 recovery workouts this week. And I needed one after yesterday's hard sprint set. Rehab exercises are deadly dull. Mr. Fort has a couple nagging injuries too, and is not running this week (biking instead). That's the worst part about being a competitive masters athlete -- the rehab crap you sometimes have to do to keep training and stay/get healthy.
    Categories
    Swim Workouts , Yoga
  8. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/12

    by , February 7th, 2012 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 75 1:20 1:05
    4 X 50 :50 :50
    Two rounds. Round 1 intervals left, 2 right.

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

    2 X 100 moderate 1:45
    3 X 50 fast 1:15
    2 X 100 moderate 1:45
    2 X 50 fast 1:15
    2 X 100 moderate 1:45
    1 X 50 fast -
    1 X 100 easy -
    All choice.

    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    8 X 25-2 of each- :30
    Two rounds. Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  9. Tue Feb 7th, 2012 DIDN'T Swim

    by , February 7th, 2012 at 01:43 PM (Ande's Swimming Blog)
    Mon Feb 7th, 2012 DIDN'T Swim

    Noticed my surgery wound lost some glue & split a bit. Tomorrow, Wed Feb 8th at 3:30 I have a follow up appointment with Doc, so I've decided to stay dry till then.

    SUCKS

    I want to swim & don't want to get out of shape
    Categories
    Swim Workouts
  10. Mon Feb 6th, 2012, SCY

    by , February 7th, 2012 at 01:35 PM (Ande's Swimming Blog)
    Mon Feb 6th, 2012, SCY

    didn't swim Wed, Thu, Fri, Sat, & Sun
    wasn't supposed to get my surgery wound wet

    lower back still hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    where she offers new with tags Victoria Secret Sets

    Whitney Coached
    SCY UT Swim Center: Diving well
    noon - 1:15 dove in at 12:13ish
    wore Speedo endurance jammer
    trained with Bob & Jim
    beside Tyler Larry & Kelly Williamson

    Warm Up
    missed it

    Main Set

    20 x 75
    done
    4 x (50 fr 25 fl) on tough interval 1:00 or 55
    1 easy k on bk
    round 2 swap out bk for fl on :55
    Round 3 swap out br for fl on 1:05
    round 4 FR on 50

    assigned: 800 neg split 4 SDKs off each wall
    did: 8 x 50 5 or more SDKs off each wall

    20 x 75 done
    odds: strong
    evens breathe 3 on 1st length, 2 on 2nd, 1 on 3rd



    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated February 8th, 2012 at 07:18 AM by ande

    Categories
    Swim Workouts
  11. 02.07.12 - More fun w/ the camera

    by , February 7th, 2012 at 01:01 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Dave. Pool temp ~83. No drag suit. Wore my Nike jammer.

    3 days till we head to Auburn. Had some decent swims today. My 50 br was around :35. My relay leg was a bit slow at :28. Not feeling quite as zippy as I was yesterday.

    SCY

    400 Warm up

    4 x 50 - 1:00 Descend (I did Br down/Fr back)
    Rest

    8 x 25 - :40 Easy/Hard (I did Fl/Br/Br/Fr)
    Rest

    8 x 25 Kick - :40 Easy/Hard (I did Fl/Fr/Br/Fr)
    75 Easy / Rest

    50 Br timed (:35)
    Video: http://youtu.be/r3xyEebVD0I
    25 Easy / Rest

    50 Timed Kick (:41 - Fr)
    75 Easy / Rest

    250 Fr relay (my split was :28)
    Couple practice dives

    125 Cool down

    (1450 Total)
    Categories
    Swim Workouts
  12. Monday, February 6, 2012 5:00am & 5:00pm

    by , February 6th, 2012 at 11:24 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    The pool was still left empty of lanelines from the Sara McLarty OW Clinic that was given on Sunday, which I attended, and did learn a few things. Not really going to jump right into OW swimming or anything, but good stuff to know from an experienced OW swimmer.

    Warmup:
    With the pool without lanelines, our warmup was an "OW" swim. Our pool is a 6 lane 25 yard pool, so if you swim "circles" just inside the perimeter you're somewhere around 75 yards (probably a little more). I timed one lap and came in at :52 seconds, which is pretty close to what I do for 75s Free, so I just counted each lap as a 75.
    Did 24 Laps of OW swimming, dodging teammates all the way. We probably had about 12 people in the pool at this point. Not too bad, but I was coming up behind someone all the time, and swimming without pushing off a wall, missing that nice streamline each time, is very tiring.
    24 Laps x ~75 Yards = 1800 Yards w/up

    16 x 50 @ :50 (held :35s)

    -------------------------
    2600 Yards

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

    P.M. Workout:

    200 Free
    200 Free Pull
    200 IM Drill

    Got this idea from PWBs workout for the week:
    4 x 50 Free Pull @ :45 (:35s)
    4 x 50 Free Pull @ :40 (:35s)
    8 x 50 Free Pull @ :35 (:32s)

    100 Free EZ

    Changed it up here for a little pain:
    4 Rounds of:
    • 1 x 100 Fly FAST @ 1:15 (went 1:05, 1:06, 1:09, 1:08 by rounds) THIS HURT, but in a good way.
    • 1 x 50 EZ swim @ 1:15
    Immediately after the fourth round, on interval, I did:
    1 x 100 Free FAST (went 1:01).
    This was all I could do here, my arms were shot, and my legs did their best.

    1 x 100 EZ Free

    4 x 75 IM no Free @ 1:15 (held 1:00s)
    4 x 75 Free Pull @ 1:00 (held :53s)

    4 x 50 Streamline Kick on back @ 1:00

    200 EZ

    --------------------
    3300 Yards

    5900 Yards for the Day
  13. Monday, Feb. 6

    by , February 6th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins
    5 x 50 free w/paddles @ :50
    4 x 25 free w/paddles no breath @ :40
    2 x 25 build kick w/board
    50 easy

    Speed Sets:

    8 x 25 burst @ 1:00
    -- 4 dolphin kick, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    8 x (25 AFAP swim + 75 EZ)
    -- 4 free w/fins, 10 lows
    -- 4 backstroke with start from blocks, 12 mid-high
    100 EZ

    8 x (25 AFAP kick w/fins + 75 EZ)
    -- 4 shooters, 9 lows
    -- 2 dolphin kick w/board, 10 lows
    -- 2 flutter kick w/board, 10 mid, 10 high
    100 EZ

    1 x 50 breast w/fins AFAP
    -- 28 mid
    100 EZ

    Total: 3450

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

    I know mid D and D types will laugh, but I'm pretty zonked after that speed workout, which took a full 90 minutes. 500+ AFAP yards is a lot. I could feel it on the second set of 8 x 25s.

    I also feel like a bloody idiot because I can't figure out how to get my TENS/EMS unit to work. Haven't touched it in years. Directions are like greek. I may have to put Lil Fort on the job.

    Will force myself to do some rehab exercises and stretching later.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/12

    by , February 6th, 2012 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have a meet this weekend in Clearwater. We'll do some starts etc. this week.

    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 50 descend 1:00 1:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 100 2:00
    Choice.
    Swim #1 moderate, 2-8 swim at 85/90%
    1 X 50 easy

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards
    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 300
    odd: free 4:30
    even: IM 5:15

    WARM DOWN: 4 X 50 easy 1:00

    HalfTatz+1
    Categories
    Swim Workouts
  15. 02.06.12 - Pre-meet mightmare and some video (underwater)

    by , February 6th, 2012 at 12:12 PM (Pete's swim blog)
    Swam with Roger, Dave, Dave and Dave this morning. Kent swam on his own in another lane. Kent did an untapered 17:05 or something like that in his 1650 last weekend! Pool temp up to about 84. Definitely warmer than it has been. Wore my Nike jammer w/o a drag suit.

    Had my first premeet nightmare. Dreamed I went out too fast in the 1650, paniced and started drowning. I always seem to have nigtmares about races I haven't raced in before. Last year it was the 200 fly.

    On a better note, it was my daughter's birthday last weekend. She wanted an underwater video camera for her birthday. Who am I to deny her something I could occasionally use to video my stroke underwater? Just to show how good of a dad I am, I volunteered to try it out this morning at practice. Video to follow later. I might have "accidentally" dropped the camera in the water before telling my teammates it was waterproof.

    SCY

    400 Warm up

    4 x 50 - 1:00 Down accelerate, back easy (Fly, Br, Br, Fr)
    4 x 50 Kick - 1:10 Down accelerate, back easy (Br, Fly, Fr, Fr)
    Rest

    4 x 50 Pull - 1:00 Down hard no breath, back easy
    Rest

    4 x 50 - 1:00 Get up to speed for test event (28s & 29s)
    75 Easy + Rest

    Timed 500 From Dive broken at 50s: (5:13 total time in water)
    http://youtu.be/3R0p1AtJGZc
    Went out on :27 - probably a bit fast. Rest were 31s and 32s. Supposedly, I should be able to do a 5:13 at the meet. I'll believe that when I see it. Definitely think I can make 5:25 if things go well. Comments on my stroke are very welcome and appreciated. Not sure I'll change anything before the meet but it would be good to know what I can improve on.

    175 cool down

    (1950 Total)
    Tags: 500, broken, free, timed
    Categories
    Swim Workouts
  16. Workout 2/5/12

    by , February 5th, 2012 at 05:11 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x (4 x 50)
    1: RIMO on :45
    2 + 3: Quarter's Stong FR on :45
    4: Kicking on :60

    3 x 150 Third's Stong FR on 2:00
    - Pull all with Buoy

    150 loosen and out
    (1800, 35 minutes)
    -------------------

    Just a quick swim after church today before going to the nursing home service. I didn't want to go too hard and be sweating the whole time once I got to the study.

    Tried to continue the theme of playing with speed and perceived effort. On the FR 50's I came in 33 on all, and then with the 150's I came in at 1:43.

    Feels like the mid season doldrums, but I do have eleven 100IMs for time this year. Oh well, back at it next week, after I play the part of tonight for the Patriots!
    Categories
    Swim Workouts
  17. Workout 2/4/12

    by , February 4th, 2012 at 02:43 PM (Maple Syrup with a Side of Chlorine)
    Team practice at Rec (scy)

    w/u: 150 free then into the practice:

    150 FR (build each 50)
    3 x 100 FR on 1:30 [held 1:07s]
    150 BK (build each 50)
    3 x 100 FR Pull with Buoy on 1:20 [held 1:12s]
    150 BK (build each 50)
    3 x 100 IM on 1:30 [1:12, :16, :19]
    150 BK (build each 50)
    Masters min (or two) rest

    200 choice ez [I kicked]
    400 FR neg split [I did it: 2:21, then 2:18 - open turn at the 200 mark ]

    50 ez
    ** Changed into new Yingfa suit for some 50 sprints off the block, with start instructions first (probably 2 minutes between each swim)
    - 50 FR: 24.6
    - 50 BK: 28.3
    - 50 Fly: 28.9


    150 ez w/d
    (2600, 65 min)
    ------------------

    I intended to swim the whole 90 minutes today, but Men's Breakfast this morning ran late. Actually, I ran late, but it was good as I haven't been able to talk to my buddy John in a while - his wife moved to FL and his daughter and family (including granddaughter) moved into his house. We might try to get some racket ball in soon - John was really a great help for me after I accepted Jesus Christ as my Lord and Savior twelve years ago, and we share some of the same struggles in life. The other guys were fighting over doctrine, so we just talked - good stuff.

    Anyways, I hopped into the pool on at the end of the first 100's in the main set, so started right in. Interesting changes with time and perceived effort for the swims, and I used the 150 builds to stretch out a bit and work SDK's off the wall (was up to 5 on all walls, so that is good for me).

    I was happy with the 400 - I went out a strong pace then really cranked the last half. I was hoping to get in the 3 x 300 test set today, but that will have to wait for later in the week.

    So I squeezed into my new suit - says size Large but it sure ain't "American Large!" Tim and James suggested I try it out in practice, and it felt like it was holding me higher in the surface. Really cool! For comparison, that is almost the same time in the free, and a second or two off in the back and fly from the WCWC meet two weeks ago. In practice. After a hard 400. Water temp 85. That's why those times got the banana.

    Plans for today? I probably should swim again at lap swim, but I am going to hang around the house. My son's school is having a Soup and Sundae buffet to support the older kid's mission trip in the spring so we'll head there this afternoon. I had an ultra tax session yesterday and filed my taxes so I think I will work on my daughter's and my sister-in-law. Somehow I have been bestowed the title of "give Mike your w2's, he'll do them" around here - I really don't mind, and it helps out my family so it is all good.

    Updated February 4th, 2012 at 03:14 PM by rxleakem

    Categories
    Swim Workouts
  18. 02.04.12 Saturday workout

    by , February 4th, 2012 at 12:59 PM (Pete's swim blog)
    Swam w/ Dave and Dave at the Huntsville Nat. Pool temp down to 79 for a meet this weekend. It was nice! Wore my Nike jammer without a drag suit. Did more than I wanted to but I think I learned a lot today. Hopefully it will be useful at the meet.

    SCY

    400 warm up

    8 x 25 kick w/ fins underwater - :40 I could only make 3/4 of the way. We were in the 3 1/2 foot deep section. On the first one, I went too deep and my back literally stuck to the bottom of the pool. Came to a complete stop. Dave saw it and started laughing. That blew his underwater 25 as well. We never quit laughing enough to recover our breath.
    200 Kick w/o fins
    200 Kick w/ fins

    8 x 50 - 1:00 Easy/Hard IM order

    3 x 200 pull - 3:00 DPS, bilateral breathing

    8 x 50 - 1:00 choice. Start/finish in middle of pool. Work walls. Brook helped a lot here. I'm not tucking my head enough on flip turns. Worked on that a little. Need to quit pulling my head up early on breaststroke turns. Found I was sweeping my left arm back (instead of pulling it straight back) on br truns as well.

    100 Cool down.

    (2500 total)
    Categories
    Swim Workouts
  19. Friday, Feb. 3

    by , February 3rd, 2012 at 05:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    6 x 25 shooters w/fins @ :30
    5 x 50 free w/paddles @ :50
    5 x 50 torque drill w/paddles @ 1:15
    50 EZ
    4 x 25 kick w/board
    odds = build
    evens = easy

    Speed Sets:

    10 x 25 burst dolphin kick to 15 m + cruise @ 1:00
    -- 5 back, 5 belly
    100 EZ

    10 x 25 burst speed play to 15 m + cruise @ 1:00
    -- 5 fast hands breast, 5 fast doggy paddle
    100 EZ

    3 x (broken 100s IMs AFAP w/fins + 200 EZ)
    -- broken at 50 & 75 for :15
    -- out in 23 on all of them, 23 high on 3rd one
    -- 48/48 high/49

    Total: 3000


    ART, 30 minutes

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

    So glad I had an ART appt today as my left shoulder/lats/scapular area is hurting. He worked it over good. My left side is naturally weaker and the tendons are very loose. Lifting keeps the muscles activated and strong, and helps hold the tendons in place. Without that, they cause me pain. More scapular/thoracic stabilizing for me. Groan. He told me to check out Gary Cook's exercises.

    It occurred to me that substituting kicking does not necessarily mean less shoulder related pain for me. I spend an enormous amount of time in a streamline position in the water. That seems to really stress the lats/rhomboid areas.

    I was looking at the PV meet schedule today. They've added a meet on March 3 in Warrenton. As much as I'd like to see Geek and the Greensboro pool, I'll skip the travel and swim at this meet. I think I may do all four 50s. Two weeks later is the Albatross meet where I'm tentatively planning to swim the 50 back/100 IM/50 free.

    Normally, I would be due for a recovery week next week. But without the upper body lifting, I'm not sure I need one. That tends to be the most fatiguing aspect of my training.
    Categories
    Swim Workouts , ART
  20. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/12

    by , February 3rd, 2012 at 05:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 x 50 kick 1:00
    8 X 25 kick :45
    25's: 12.5 blast free kick/12.5 easy swim
    1 X 100 swim

    12 X 50 1:05
    Alternate easy-build-fast
    IM'ers: 3 of each

    1 X 50 easy
    1 X 200 @ race pace-choice
    1 X 50 easy

    CHOICE OF FOLLOWING 2 SETS:

    1 X 400 free 6:00
    4 X 100 1:30
    1 X 300 4:00
    6 X 50 :40
    1 X 200 2:30
    4 X 50 :35

    OR

    1 X 400 IM 7:00
    4 X 100 IM 1:45
    1 X 300 IM 5:00
    6 X 50-2fly/2back/2breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each IM order- :50

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts