View RSS Feed

Swim Workouts

  1. Friday, May 11, 2012 5:15am & 5:15pm

    by , May 11th, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    Might as well make this my last double before Canadian Nats next weekend. My yardage isn't really that high, but I can be able to make two "main sets" in the day, which I like more than trying to pound out thousands of yards all at one time.

    A.M. Workout:

    500 Free
    300 Free Pull
    200 Kick w/ board

    4 x 125 Free @ 1:40 (started 1:25 desc. to 1:20)

    6 x 100 Free Pull @ (1 each interval) 1:30/1:25/1:20/1:15/1:10/under 1:05
    made it easily

    100 EZ

    -----------------------

    2200 Yards

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

    P.M. Workout at the Y

    Basically solo in the pool...there were two ladies doing water aerobics or something in the deep tank, but I was the lone lap swimmer in all 6 lanes (I still chose lane 5 which has the pace clock directly in front/overhead).

    Warmup:
    4 x 100 Free @ 1:30 (1:10ish)
    4 x 100 Free Pull @ 1:20 (1:05/1:06s)

    Main Set:
    copied this from JBS's blog, who copied it from my blog a while back. changed the intervals and the number of rounds, but it was fun.

    2 Rounds of: (no rest between rounds)
    • 75 (25 Fly, 50 Free) @ 1:05
    • 75 (50 Fly, 25 Free) @ 1:10
    • 75 Fly @ 1:15 (went :52/:53)
    • 75 Free @ 1:00
    200 EZ

    Decided to put forth a fast paced effort here, just to see how I was feeling. I'm sure if I had a gridge of some sort, or a person with a stopwatch, I would've gone faster.

    1 x 200 IM Fast from a push
    went a 2:14

    Not bad at all!! My master's best time is a 2:08 from Nationals in Mesa last year, and a 2:10-2:12 is my "usual time" in meets, so to go this close to my times is great!

    200 EZ and out

    --------------------------

    2000 Yards



    4200 Yards for the day


    Still no Canadian Masters Nationals psych sheets yet???? WTH!!!!?????!??!?
    Looks like they've made an update on the website that they're waiting for a little more last minute info on a few things! They'll be ready soon!
    http://cmsc2012.ca/psych%20sheets%20and%20results.html
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/14/12

    by , May 11th, 2012 at 05:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 x 100 IM or stroke 2:00
    4 X 50 stroke 1:05
    Four rounds, choice stroke.
    Short break after 2 rounds.

    LCM

    6 X 200 pull 3:15
    1-3: moderate pace
    4-7: descend

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Categories
    Swim Workouts
  3. Friday, May 11 2012

    by , May 11th, 2012 at 05:15 PM (I swim, therefore I am)
    Today swam SCY at Fort Myers Aquatic Center. LCM at the FGCU Aquatics Center was not available due to a swim meet. Coach Chuck was down in Naples at the GG pool with the rest of the group.

    Did not do any dryland training yesterday, but I felt like I did during those first several hours after waking up.

    *Set 1*
    Swim FR 1 hour 15 minutes: working on freestyle stroke technique building effort by 300s to maintain aerobic base for 5K OW swims.

    Comments
    The constant SCY flip turns were disruptive for the first 30 min. Sure enough, after about 3,000 + yards I totally lost count - so just kept going for another 3,000+ completing a continuous swim of 1hr, 15min consisting of 300 builds after an initial 1000 cruise.

    Technique
    Now aware of my lazy left side breathing against the right arm/should pull from years of casual lap swimming, the possibility of late breath and/or turning head out of linear alignment nagged at me.

    1. Trying to turn my face downward faster after the breath distracted my sense of rhythm, stroke flow, and I could not do it consistently.
    2. After a while I began focusing on the EVF as a timing element to start the head downward naturally with the stroke pull after the breath. That seemed to have some potential.
    3. Eventually I evolved towards extending my shoulders near my head/ears throughout the stroke cycle.


    Swimming with the shoulders around my head/ears appears to me to have helped the most to keep my rhythm flow intact, continue linear head alignment during breathing, and also facilitate the EVF extension and high elbow front catch of each arm stroke. There was no forced shoulder/elbow lifting or straining to do this, more like a natural extension my freestyle stroke. We shall see what Coach Chuck thinks about it on Monday.
    Categories
    Swim Workouts
  4. Gym + Swim, Friday, May 11

    by , May 11th, 2012 at 04:28 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10 min
    resisted lunges w/belt on cable machine (ripped off from Coughlin), 45 x 1 x 15 each leg, 55 x 1 x 15 each leg
    resisted track start jumps, 45 x 1 x 10
    overhead squats, 45 x 1 x 8, 50 x 1 x 8, 55 x 1 x 8
    push press, 50 x 3 x 8
    reverse barbell preacher curl, 30 x 3 x 8
    altitude drops, 3 x 5
    med ball slams in racquetball court, 5 x 8, various


    Swim/SCY/Solo:

    Warm up:

    550 various
    4 x 50 fly drills
    6 x 25 shooters w/MF

    Main Sets:

    1 x 100 dolphin kick w/MF, fast @ 90ish%
    -- went :47
    100 EZ

    1 x 50 fly AFAP
    -- went :23 low
    -- whew, still have speed despite farting around for a couple weeks post Nats
    150 EZ

    30 x 50 burst to 15 m + cruise @ 1:00
    -- this is the Allen Stark set
    -- sort of a variant on the ultra short distance training, but with both active and passive recovery
    -- heart rate elevated the whole time
    -- didn't take any masters minutes

    1-10 = dolphin kick on back w/MF
    11-20 = fast hands breast w/fins
    21-40 = dolphin kick w/board & MF
    100 EZ

    Total: 2900


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

    Shook off my alleged wimpiness from yesterday! I was able to get in both drylands and a swim after persuading Mr. Fort that we should leave on Saturday not Friday for the Eastern Sprints (college rowing championships) outside Boston. I'm unfortunately going to miss Teen Fort's state championships here. But her boat is undefeated and should win. And, besides, I'll be traveling to Philly next weekend to watch her race in the Stotesbury Regatta. I feel like I've been traveling my ass off lately. And not to exotic locales like Q.

    Still treading cautiously in the gym. My shoulder/scapula/neck feel somewhat better after the second round of PRP. But I am still somewhat nervous about the upper body weights wrt elbows & shoulder and will ramp those up very slowly.
  5. Workout 05/11/12:

    by , May 11th, 2012 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BK/100 fly drill

    Go two times through:
    2 x 100 Kick on 2:00
    1 x 200 FR pull with buoy on 3:00
    2 x 50 FR build on :45

    12 x 75 on 1:05
    - 8 FR, 2 BK, 2 IM drill

    Go two times through:
    Noah's Ark on 7:00
    - 1st = Paddles (6:12), 2nd = pull Buoy (6:26)
    4 x 50 on :45
    - odd length = FR DPS
    - even length = RIMO FAST

    150 loosen and out
    (Solo/Rec/3650 yds/65 min)
    --------------------------

    Felt nice to be back in the water. You might recall I was planning to skip my Friday swim before work last week, and I did. I attempted to work for an hour before calling my boss and telling him I needed to go home sick. In 6 years with the company, this is my second time using a sick day (mostly because it causes a headache to cover, and I can usually make it through the day when I'm ill). A Mountain Dew kept me motivated until he could come in at noon and finish out the day. From there? Stomach issues, no solid foods until Tuesday night, and just feeling crummy. Needless to say no swimming or lifting up until today's dip. What can you do? I watched all of the Harry Potter movies. :wizard:

    Good effort today, and I tried to just mix up some longer stuff with some fast efforts sprinkled in. I did not push the first half of the swim too much, but went for the Ark's as best I could. I'll get in a 30 minute swim next week, and build on that weekly as I look towards OW swims.

    In 8 weeks is the Kingdom Swim. My expectations for the swim are changing a bit due to my inability to be consistent with training for the past month, and some gaps forthcoming. I am sure that evmo and knicholas will lap me, and I just hope to stay somewhere behind Swimsuit Addict and try to eat any leftovers that she tosses overboard. Is a sub-5 hour swim doable given current circumstances? Perhaps, if I can nail down the feeding aspect. If not, I will be content to finish the challenge and check out a part of my home state that I have never seen before. I rented a log cabin about 20 minutes from the beach, so at least we'll be able to have a relaxing weekend with our buddies (and my Yaker) from Maine.

    I might try to sneak back to the Rec tonight (either lift of swim, maybe a little of both). Tomorrow I will be attending the USMS coaches training in Great Barrington, MA, and will be able to swim again on Monday. Looks like a great weekend weatherwise in my neck of the woods, and I'll be able to make the trip tomorrow on my motorcycle.

    Updated May 11th, 2012 at 03:38 PM by rxleakem

    Categories
    Swim Workouts , Planning
  6. Fast Fri May 11, 2012

    by , May 11th, 2012 at 10:51 AM (Ande's Swimming Blog)
    Fast Fri May 11, 2012

    We had a very nice 25th anniversary.
    Thanks to all you kind folks who sent congrats here & on FB. Went to dinner at Pecan Street Cafe with her & my parents & 2 friends then
    spent the night at the 4 Seasons


    Thu doubled
    didn't blog
    main set was
    4 x 150 on 1:45 right into
    4 x 100 on 1:10 right into
    4 x 050 on 0:35


    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Ed, Mary Nate & Colin
    beside Brad, Traci, Tyler, Todd, Mike, Jim, Amy, Korey & Brandon

    Warm Up (LCM)
    1000 stop at 6:48

    Main Set (LCM)

    100 FR strong
    went 1:06
    100 easy
    100 K fast dove, did SDK & fly kick on my side
    went 1:17
    100 easy

    Moved to diving well at 7:00 (scy)
    got in the only lane that had a block

    10 x 100 fr best ave on 2:00
    got an extra 1:00 break at #5
    dove em all
    held 56's & 7's

    500 easy

    8 x 100 K best ave on 2:30
    dove em all
    held 66's & 7's, went 62 on last one

    500 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  7. 05.11.12 - Friday workout

    by , May 11th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Kent, Dave and Dave. Water temp still significantly cooler.

    SCY

    500 Warm up

    2 x 100 FR Kick - 1:45
    2 x 100 Fl/Fr Kick - 1:45
    2 x 100 Br/Fr Kick - 1:45
    2 x 100 Bk kick - 1:45
    Struggled with this a lot. Probably just not warmed up yet.
    4 x 50 Br - :50 Descend
    6 x 100 - 1:15 (25 Stroke/75 Free)
    100 Easy

    10 x 100 Pull - 1:20 (Descended these from 1:10 down to 1:04)
    4 x 100 Kick - 1:45
    100 Pull - 1:20
    25 Fly/75 Free Pull - 1:20
    25 Bk/75 Free Pull - 1:20
    25 Br/75 Free Pull - 1:20
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  8. It WAS a Happy FLOG Time...No More

    by , May 11th, 2012 at 09:15 AM (Year Three: The Road Back)
    But... that's not a bad thing. I decided since I not only reached my target pace for 250 miles this year, but was starting to get ahead of pace that I should continue to challenge myself on this road of recovery by upping my GTD goal by 25 miles. That being said, I'm once again not having a happy FLOG, but I get to see how I am slowly gaining on the new goal - and when I catch and pass that, I will probably up it again. I am just needing to remember to swim smart and when my shoulder starts hurting (not getting tired, but hurting) that I need to stop and kick the rest of practice. I'm learning.... and my kick is getting much better without fins. It's almost a win-win situation.... minus the injury, of course.

    Here's what I did today:

    300 Warm-Up
    8 x 50 Drill on 1:05 (odd: one arm fly, even: free catch-up) - no fins
    6 Sets (odd: one arm fly, even: free) - no fins
    - 1 x 50 on 1:10
    - 4 x 25 on :40
    5 x 100 Kick on 2:00 (did as 50 back dolphin, 50 back flutter) - w/ fins
    1 x 100 Free on 2:10
    1 x 450 Kick w/o fins (while everyone else finished final free set)
    200 Cool-Down
    Total Meters - 2850

    All in all, today's practice was quick-paced and fun. I only wish that I had been able to do full fly instead of one arm. That flat shoulder rotation is just not coming back quickly.

    I also think my freestyle may come back quicker if I can spend my time in the water focusing on the details of my stroke instead of worrying about when to breathe. Therefore, I'm toying with the idea of getting a snorkel. Any thoughts, suggestions?

    Enjoy your weekend and happy laps to you!
    Categories
    Swim Workouts
  9. Wednesday & Thursday, May 9-10, 2012

    by , May 10th, 2012 at 09:07 PM (Fast Food Makes for Fast Swimming!)
    Wednesday P.M. at the Y lap lanes:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20
    500 IM Drill

    -------------------------
    1500 Yards

    Just wasn't feeling it yesterday, so got out and actually watched my daughter swim.

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

    Thursday A.M.

    200 Free
    300 Free Pull
    500 IM Drill

    10 x 50 Kick w/ board @ 1:00 (:43-:45s)

    300 swim back and forth

    --------------------------
    1800 Yards

    Still not feeling it, but at least I'm resting my sore muscles. Arms have taken a beating for a while. I'll plan to hit it hard again on Friday, and then we'll rest next week for Canadian Nationals.

    Speaking of which...where are the psych sheet postings online for this meet? It's a week away, and still nothing. I mainly want visual confirmation that I'm in the meet. I do have my online receipt, but sometimes that's not good enough.

    That Guy...you're good at finding "hard to find stuff" on the internet. Where are the psych sheets for 2012 Canadian Nats? (other than the direct link off www.cmsc2012.ca)
  10. Thursday - May 10, 2012

    by , May 10th, 2012 at 04:58 PM (I swim, therefore I am)
    LCM
    *Warm Up*
    1000 FR Desc by 300s, +100 75% smooth 6K, 2min rest
    1000 Swim as 100FR/100BK, build each 100


    *Set 1*
    5x200 BR on 1:00 min rest

    1. K with snorkel
    2. K/S by 50 with snorkel
    3. K/S by 50 with snorkel
    4. Swim build by 50
    5. Swim build by 100

    100 EZ


    *Set 2*

    5x200 FLY on 1:00 min rest

    1. 2(K25, RA25, LA25, S25) build swim
    2. 2(K25, RA25, LA25, S25) build swim
    3. By stroke count: 4(3RA, 3LA, 6S per 50)
    4. By stroke count: 4(3RA, 3LA, 6S per 50)
    5. Swim build by 50

    100 EZ

    *Set 3*

    4x500 FR on 1:00 min rest

    1. EVF focus with paddles, breath every 3rd
    2. Desc by 100 60%-80% effort, breath every 4 alt 50
    3. EVF focus with paddles, breath every 3rd
    4. Desc by 100 70%-90% effort, breath every 4 alt 50

    200 EZ

    Comments:
    Arms and shoulders continue to feel moderately sore and weak from circuit training last night and I experienced some toe cramping during last set (stopped to egg beater and push off pool bottom several times).

    Just trying to stay in touch with backstroke for now, will do more BK specific sets after a few more weeks.

    The BR kick was solid and coach worked with me to extend the body position with more lower back follow up upon kick closure.

    Fly was steady and linear: working on kick timing with forward arm extension. For some reason it feels slightly easier to get a EVF position set up with fly than free.

    During my warm-up and also the last free set I was sensing awkward stroke rhythm connected to my breathing. My theory is that gradually becoming stronger and fitter as a swimmer is making me more aware of the more subtle stroke flaws. Coach identified late and delayed breathing more specifically on my left side. I tried to apply his corrections and looked really stupid for a while. Then later I was able to get closer to correcting the issue by focusing on the timing of my breathing with my stroke pull and less so on the recovery. Hopefully I can integrate this adjustment forward from this point.

    Updated May 15th, 2012 at 08:54 PM by fdtotten (to catagorize)

    Categories
    Swim Workouts
  11. Dead from Deadlifting, Thursday, May 10

    by , May 10th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Gym:

    RC exercises, 20 min

    Stretching/Yoga, 25 min


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


    Swim/SCY/Solo:

    600 various

    8 x 25 shooters
    50 EZ

    6 x 25 burst + cruise
    50 EZ

    1 x 100 AFAP back w/fins
    -- went :51
    -- better than I expected

    400 IG

    1 x 100 AFAP fly w/fins
    -- :54
    -- ugh, slow, had to swim through calf cramp

    300 IG

    1 x 50 AFAP breast
    -- 28 mid

    200 IG

    Total: 2200


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

    I woke up and everything hurt from Tuesday's drylands. Deadlifts seem to suck the life out of me. Maybe it's also accumulated fatigue from re-starting drylands. It made me less than enthusiastic to swim, and I was tired in the water. I had forgotten how rotten that feels ... Perhaps I should have saved this Speedo type workout for Friday instead and gone to yoga.

    I still have no plan for this season. Very unusual for me not to have a plan wrt either swimming, drylands or meets. Hopefully, after some more cogitating, my brain will spit out something soon.
    Categories
    Swim Workouts , Yoga
  12. Thursday May 10

    AM swim at home with Susan

    Did pwb's [ame="http://forums.usms.org/showthread.php?t=20657"]Workout #4 = Reborn Monster[/ame] from this week's High Volume Workouts with a few minor variations. My butterfly is getting better but it still sucks so I definitely can't swim without frequently resorting to one-armed fly, so I changed the 7 x 50 stroke to a combination of drill and swim.

    Warmup (1000)
    1 x 200 swim
    1 x 200 IM kick
    3 x 200 @ 3:10, descend free

    Main Set (3000 / 4000)
    4 x
    • 4 x 100 free, hold 1:18
      • round 1 @ 1:40
      • round 2 @ 1:35
      • round 3 @ 1:30
      • round 4 @ 1:25

    • 7 x 50 IM order stroke by round
      • #1 - #2 @ 1:20, drill
      • #3 - #4 @ 1:10, 25 drill + 25 swim
      • #5 - #6 @ 1:00, swim
      • #7 easy


    Wrap up (500 / 4500)
    5 x 100: active recovery pull with buoy, @ 1:30, 1:40, 1:50, 2:00, 2:10

    ** 4,500 **
    Categories
    Swim Workouts
  13. Wednesday May 9

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup

    3 x
    * 1 x 150 @ 2:20
    * 3 x 25 @ :30, drill, drill, swim - IMO by round

    8 x 25 @ :40, calculate swim-golf score. Went 28-29, much worse than I got with paddles and a buoy last week

    10 x 100,
    * odd) @ 1:45 relaxed free
    * even) @ 1:55 IM

    8 x 25 @ :40, calculate swim-golf score. Went 28-29.

    200 easy

    * 2800 *

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

    PM Weights

    Dips
    Body weight (159 lb.) - 20 lb., 10 sets of 3
    Woot, I made the set with only 20 lb. of assistance (I had to use 60 lb. my first week)!

    Shoulder Press
    on the Technogym shoulder press machine
    10 sets of 3 @ 40 lb.
    10 sets of 3 @ 50 lb.
    8 sets of 3 @ 50 lb.

    Standing face pulls
    35 lb., 5 sets of 8
    40 lb., 4 sets of 8

    Seated face pulls
    50 lb., 4 sets of 8

    Calf raises
    Ran out of time before I could get on the Smith machine so I did these on the Technogym seated leg press machine, with only the balls of my feet on the foot platform.
    4 sets of 3 @ 200 lb.
    3 sets of 3 @ 220 lb.
    2 sets of 3 @ 240 lb.
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/11/12

    by , May 10th, 2012 at 11:33 AM (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
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 swim

    6 X {3 X 50 1:05
    Choice. Alternate build-fast-easy

    4 x 100 kick 2:15
    Last 25 fast
    1 X 100 swim

    LCM

    4 X {3 X 100 2:15
    Choice. Alternate build-fast-easy

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  15. 05.10.12 - Thursday workout

    by , May 10th, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Kent. Had a "make it up as you go day". Water temp noticably cooler today. Didn't get a reading but it felt 82ish.

    SCY

    450 Warm up

    Dave B's Set
    10 x 100 - 1:30 Odds IM, Evens Free
    I went ahead and did them all IM. Started around 1:26 to 1:27 and dropped to 1:23 as I warmed up. Finished on 1:18.
    50 Easy

    Kent's set
    20 x 50 Pull - :45 (Descend 5 50s 4 times)
    50 Easy

    My set
    Despite Howard's warnings, we threw caution to the wind and modified my pace line to work like the Germans do it. Roger and Dave M went in one lane and Kent, Dave B and I went in the other. We did 1000 yards straight with the last person in line moving to the front every 100 yards. In our lane, that meant you had to pass two people when it was your turn to go to the front. To help with that, the other swimmers in the lane swam 25 backstroke while the last swimmer made the pass. Then everyone went back to drafting. Worked pretty well. I think we averaged a 1:17 pace for the 1000 yards. Passing was an adventure. There's a lot of pressure to get moving so that you don't create a traffic jam at the wall. Fun set and harder than my way of doing it.

    Dave M's set
    6 Times through:
    * 50 Kick - 1:00
    * 100 Stroke - 1:40
    I did Fly/Bk/Br x 2. 1:23 on the last breaststroke.

    200 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  16. Wednesday 5/9/12

    Wednesday 5/9

    PM only SCY

    500 swim
    8x100
    odd: K/sw/dr/bld @ 1:40
    even: IM D1-4 @ 1:30

    3x300 @ 3:45 D1-3 pull w/ paddles + buoy
    4x100 @ 1:45 VS kick FR w/ board
    3x200 @ 2:45 IM 25 DPS/25 bld
    4x100 @ 1:45 VS kick BR no board

    12x100
    3 @ 1:15 D1-3
    3 @ 1:10 D1-3
    6 @ 1:05 hold red HR (:59, 1:00, 1:00, 1:01, 1:01, 1:01)

    100 EZ

    2x (RD1: FR, RD2: FL)
    100 FAST @ 1:30 (RD1), 1:45 (RD2)
    3x50 @ :50 (RD1), 1:00 (RD2) hold faster than 1/2 of previous 100 time
    200 EZ

    Results:
    RD1: :55.0, :27.0, :27.0, :27.1
    RD2: :58.0, :28.0, :28.0, :28.4

    Total: 5800
    Categories
    Swim Workouts
  17. Wed - May 9, 2012

    by , May 9th, 2012 at 04:18 PM (I swim, therefore I am)
    LCM

    *Warm Up*
    1000 DPS -Desc by 100s 1-5,6-10
    10x50 on 50; 1-4@40, 5-8@38, 9-10@37

    *Set 1*
    3(3x200 on 3:30; 3:45; 4:00)
    Target times: 2:45, 2:40, 2:35

    Results:
    2:45, 2:41, 2:38
    2:44, 2:37, 2:32
    2:41, 2:36, 2:29
    200 EZ

    *Set 2*
    1x2000 swim with paddles - EVF focus
    Build pace/effort 50-80% as 2x500, 3x300, 1x100

    200 EZ

    Comments:
    Arms and shoulders felt moderately sore and weak during warmup from Monday circuit training along with tired legs from Tuesday LCM breaststroke kicking with a snorkel.

    First round of the 200s was not focused, but got it together for the next two rounds. Final 50 of final 200 felt like a total failure and I was surprised at the time.

    ..first USMS blog post of 2012.. will to attempt posting my workouts - as inspired by those who are doing it.
    Categories
    Swim Workouts
  18. Technical Difficulties, Wed., May 9

    by , May 9th, 2012 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 fly drills
    6 x 25 shooters w/MF
    75 EZ

    Main Sets:

    MF Report:

    I made TWO attempts at the 225 MF today, both foiled. The first was ruined by the fin falling off my right foot about 85 yards in. See Speedo's vid of that: http://www.youtube.com/watch?v=InbX1...ature=youtu.be. However, as the clock shows, I was out in 22 high being very conservative with the UWs. I should have stopped at the wall and adjusted the fin in retrospect. My second attempt, the iPhone apparently went to sleep and Pete couldn't get it back on video from picture mode. He tried to stop me, but I thought he was trying to slow me down for James' sake. I was almost 140 in when I realized the video wasn't running. At that point, my legs were dead, especially with yesterday's deadlift fiesta, so I wasn't making another attempt.

    In full disclosure, I cruised a 2:06 last week, which Speedo can confirm. So I knew I would likely be faster today, especially starting with a 22 high. My splits last week were 52/1:00/14. Jimby had made reference to me having done a :52 in a 100 MF before. I'm not sure where he got that ... might have been from a couple years ago even. But I've laid down quite a few 19s in my AFAP 50s lately (did James know this?), so I'm sure I'm much faster now. I may try once again, but right now my 2:06 beats James' very fine 2:10. Power of the MF! I must say doing a 225 MF for time just kills a sprint workout. Couldn't do much after.

    Anyway, the workout:

    1 x 80 MF for time, fin fell off
    120 EZ

    1 x 140 for time, Pete finally got my attention and stopped me
    60 EZ
    hottub, 10 min

    100 EZ

    10 x 50 single arm fly @ 1:00
    50 EZ

    8 x 25 burst + cruise
    50 EZ

    2 x 50 w/stretch cordz, hold for :30
    -- These blasted me. After weeks of tapering, I'm not in the best condition.
    125 EZ

    Total: 2550

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

    Enough of this farting around with D work, time to get back to sprinting!

    Will try to stretch and do RC work later.

    My lack of motivation for LCM continues ... I leave Saturday am for another weekend away, this time outside Boston for the Eastern Sprints. So I probably won't swim over the weekend. Two weeks of kind of sketchy training.

    Updated May 9th, 2012 at 04:36 PM by The Fortress

    Categories
    Swim Workouts
  19. Wed May 9th, 2012

    by , May 9th, 2012 at 02:05 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  20. Wed May 9th, 2012

    by , May 9th, 2012 at 02:02 PM (Ande's Swimming Blog)
    Wed May 9th, 2012

    Today is my 25th anniversary,
    got married 5/9/87

    Whitney Coached LCM & scy
    6:30 - 8:00 dove 6:40ish
    swam with tyler & Mike
    beside chris, ned, david, jim, & James Fike

    Warm Up (LCM)
    went around 500

    Main Set (scy)

    100 IM
    100 fl
    075 bk
    050 br
    025 fr

    1:00 rest

    200 IM
    025 fl
    100 bk
    075 br
    050 fr

    1:00 rest

    300 IM
    050 fl
    025 bk
    100 br
    075 fr

    1:00 rest

    400 IM
    075 fl
    050 bk
    025 br
    100 fr

    20 x 50
    1 - 4, 8 -12, 17- 20 k
    5 -8, 13 - 16 flbk bkbr brfr fr

    8 x 75 on 1:30
    odds fast
    evens 25 with 3 breaths then 2, 1

    50 easy


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


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