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Swim Workouts

  1. Thursday, Jan. 26

    by , January 26th, 2012 at 08:51 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins
    8 x 50 @ 1:00
    odds = free
    evens = kick
    50 EZ
    4 x 25 no breather free @ :40
    50 EZ

    Speed Sets:


    16 x 25 burst + cruise @ 1:00
    1-4 = dolphin kick on belly
    5-10 = back spin drill
    11-15 = fast hands breast
    16-20 = fast doggy paddle
    75 EZ

    6 x (25 AFAP + 75 EZ), no fins @ 3:00
    odds = backstroke shooter w/back start*, went 11 low/11 mid/11 high (bad start)
    evens = backstroke w/backstroke start, went 12 mid, 12 mid, 12 high (past 15 m. on last one)
    25 EZ
    1:00 extra rest

    * Did kind of rolling starts. Had toes over gutter to not slip on metal wall. So this may have made times slightly faster.

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    odds = free, went 10 low, 10 high, 10 low
    evens = flutter kick w/board, all 10 mids
    1:00 extra rets

    1 x 50 AFAP fly, 23 mid
    100 EZ

    Total: 3300

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I was going to go to yoga today, but got in to see my orthopedist. I figured I should probably go since I've had this elbow pain for about 2 and 1/2 months now. To Jimby's chagrin, I was not interested in traditional PT. That has been largely proven ineffective in treating lateral epiconditis anyway. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2505250/. It's not absolutely clear whether the pain is due to inflammation (tendonitis) or noninflammatory degredation (tendonosis), but it's most likely the latter. We decided on a combo treatment. I got a cortisone shot in the right elbow, which is much worse than the left one. That should at least be effective in the short term. And even if it's not inflammation, traumatizing the tendon with the injection can prompt a healing response. I'm also going to try nitroglycerin patches on the elbows (discussed in article too). They're supposed to increase nitric oxide and collagen synthesis, thereby healing the tendon. It's an off label use of the patches, but I am going to be the doc's guinea pig on this one. I have a follow up in 6 weeks, so we'll see ... My right elbow will likely be very sore for a couple days. May just be kicking tomorrow.

    Updated January 27th, 2012 at 10:31 AM by The Fortress

    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/27/12

    by , January 26th, 2012 at 05:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 300 kick 6:15
    8 X 25 sprint kick :45
    1 X 100 swim

    10 X 50 1:05
    Choice. #3-6-9 are fast, # 10 is easy.

    2 X 200 IM 3:30
    4 X 75 1:15
    Two rounds, short break after round 1.
    75's: 1 of each stroke, IM order.

    10 X 100 free
    #1 on 1:45
    #2-#10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  3. Thursday, January 26, 2012 5:00am

    by , January 26th, 2012 at 05:19 PM (Fast Food Makes for Fast Swimming!)
    I just did a semi-relaxing swim this morning...not too much effort on it today.
    I guess people say it's good to rest, but I usually don't when it comes to swimming workouts.

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick
    200 Free Pull

    8 x 50 Kick w/ board @ 1:00 (:47s)

    5 x 50 Free @ :50 (:38s)
    5 x 50 Free @ :45 (:38s)
    5 x 50 Free Pull @ :40 (:35s)
    5 x 50 Free Pull @ :35 make 'em (made 'em, but not by much)

    6 x 100 Free @ 1:20 (1:11s)

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

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

    Other news: This time it's good news:

    From talking with my wife and father who are over in Seattle with my son, it looks like things are doing well. Very well. No seizures for the past 36 hours (since his last dose of Ativan). In the past the seizures tended to return within 24-36 hours after a dose of the Ativan. Back on Monday they had increased his daily meds up to the next level for his bodyweight, and it looks like they're possibly at a level that will maintain him seizure free. They are going to run one more night at the hospital tonight, and provided nothing extreme happens tonight thru tomorrow, he'll be coming home sometime on Friday. I hope they've finally beat this thing...even with the meds, I finally get to have my boy back home...this time hopefully for good.
  4. Workout 1/26/12:

    by , January 26th, 2012 at 03:17 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    4 x 100 IMO on 1:40
    - kick 50, 5 SR, drill 50
    4 x 50 IMO on :60
    - kick down, swim back

    Ladder time: Pull with buoy
    - all on 1:20 base/100:
    100, 200, 300, 200, 100

    Masters Minute rest into
    100 IM for time (went 1:10.86) <- tired

    6 x 50 Free drill on :45
    2 x 50 Back drill on :50

    Build a 100 Fly (:15 sr):
    - 25 swim, 25 kick, 50 free
    - 50 swim, 25 kick, 25 free
    - 75 swim, 25 kick
    - 100 fly (went 1:16.23)

    200 loosen and out
    (3000 yds, 50 min)
    ------------------

    A nice lunch time swim today - not too crowded. Felt pretty good in the water, and wanted to add more fly work today.

    The pulled the ladder with 10-15 sr per rung, and felt strong. I tried to keep focus on stroke counts and high elbows. I was tired on the IM and knew it - my back was not as aggressive as last night. I'll take the time, though.

    Building into the 100 fly was interesting. I notice that after the 50 I start to get tired and my stoke suffers - need to keep adding more fly in prep for the 400 IM in 3 weeks (my tribute to James).

    Off to work on my taxes, then picking up kids after school and a few errands. I am planning to time for Greg's Postal swim tonight, then I will head to the high school to watch the drama club preform "Our Town." I still need to do my postal swim, but I am a procrastinator...

    Updated January 27th, 2012 at 10:03 PM by rxleakem

    Categories
    Swim Workouts
  5. 01.26.12 - Thursday workout

    by , January 26th, 2012 at 10:19 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore Nike jammer. Wore drag suit for parts of the workout.

    500 Warm up

    Took drag suit off
    6 x 100 up/down kick - 1:40 (:10) start w/ 50 kick
    6 x 100 up/down fly - 1:30 (:05) start fly where kick left off
    100 easy
    Made the last kick (75 kick/25 free) on 1:28 so I started the up/down fly w/ 100 fly. That always puts me in a hole from the start. Made 100 fly on 1:30 but couldn't make 75 fly/25 free for the next one. Went down to 25 fly/75 free and finally built back up to 75 fly/25 free. Better than I usually do.

    drag suit back on
    4 Times through
    * 2 x 50 - 1:00 easy stroke/hard free (target :35 on hard free)
    * 2 x 100 - 1:30 easy pull/hard free (target: 1:10 on hard free)
    50 Easy
    Pushed hard to make these w/ my drag suit on and did. :33s for the 50s and 1:08s on the 100s.

    drag suit off
    200 Timed pull (2:04)
    100 Easy
    One of my better pull efforts. Dave B got a couple body lengths ahead on the first 100. Worked hard do catch up and was on his feet w/ 50 to go. He still managed to hold me off though.

    6 x 100 - 1:30 odds fly/evens breast (I did 75 stroke/25 free)
    75 Easy

    8 x 50 - 1:00 IM order x2 from dive. #1 and #8 hard
    25 Easy

    5 x 100 - 1:15 (first 25 of first 100 fly, last 25 of 5th 100 fly)

    200 Cool down

    (5150 total)
    Tags: 200, pull, timed
    Categories
    Swim Workouts
  6. Workout 1/25/12:

    by , January 25th, 2012 at 11:45 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    12 x 50 on :50
    - 1-4 & 7-10 FR, 5-6 BK, 11-12 Fly

    4 x 250 on 3:10 with Paddles
    - #3 was back, added an extra :10

    6X50 kick on :50
    - Flutter with board, back w/o, sdk; repeat

    50 ez, "Masters Minute" into
    100 IM for time (went 1:08.56)
    50 ez

    5 x 100 Pull with buoy 1:15
    50 ez

    500 Noah's Ark Pull with Buoy
    (3550yds, 60 min)
    -------------------

    Nice to be off from work today - was able to have lunch with my son and his math class at Pizza Hut (I was all over chaperoning that one, although I forgot what a pain 8th grade boys are after seeing two of them "gesturing" to cars from the back of the van). After signing up for Harvard, I ate supper before swimming tonight, a change from normal as I eat when I get back from the pool. I started off a bit groggy in the water, but I think eating first was a benefit for the swim.

    I came in with 10-15 SR on the 250's, and then decided to thrash my legs a bit. The first time through I had 5 SR, then I proceeded to touch and go on the last three. Again, really happy with the timed 100 IM - maybe I should have put some effort into figuring out the breaststroke a long time ago (still not spectacular, but improving, especially with help from [ame="http://forums.usms.org/showthread.php?t=16584"]the breaststroke lane[/ame].)

    For the 100 pulls I went 1:08,:07,:10,:08,:08 and was happy that I chose a faster than normal interval so that they got over more quickly. Then a Noah's Ark, where the last 200 was more warm down than anything - happy to get a full hour in tonight. Felt like there was some quality distance at high effort, which is my focus through the rest of the month.
    Categories
    Swim Workouts
  7. Wednesday, January 25, 2012 5:00am & 5:00pm

    by , January 25th, 2012 at 11:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

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

    -----------------
    1000 Yards

    This morning was just rough. I couldn't hardly even get into the pool, and once I did I was so stiff I could hardly move. I'm sure doing the double of 2 PWB workouts yesterday played a big part on how I felt. I just got out early and drove to work on the 1/2"+ of ice on the roads from the freezing rain the night before. It was bad enough that the schools were actually cancelled for the day. Very rare for around here. If it was Seattle, we'd be closed for a week over one episode like this!!

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

    P.M. Workout:

    At lap swim while my daughter was in her hour long class in the next lanes over.

    Warmup:
    5 x 100 Free @ :10 rest
    6 x 50 Kick w/ board @ 1:00
    200 IM Drill

    8 x 75 Free Pull @ 1:00 (:51-52s)
    :30 rest
    8 x 50 Free Pull @ :40 (:31-:33s)
    :30 rest
    8 x 25 Free @ :20 (:16-:17s)

    Had to start circle swimming at this point, and just made something work with the other two guys in the lap lane.

    1 x 250 (50 Free/25 Fly/50 Free/25 Fly/100 Free)

    5 x 150 Free Pull @ approx. 2:15 (other guys were doing 100s)

    100 EZ and out
    -----------------
    3300 Yards
  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/26/12

    by , January 25th, 2012 at 05:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    2 X 150 2:30
    1 X 200 3:15
    4 X 75 1:15
    1 X 100 1:30
    4 X 50 :45

    1 X 200 kick + 100 swim

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds, all choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 200 free 3:00
    4 X 50-KICK/FAST- 1:15
    Four rounds. Descend 200's 1-4

    1 X 400
    swim 50 easy free/50 fast stroke

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  9. FAST FRI Wed Jan 25th, 2012, SCY

    by , January 25th, 2012 at 04:43 PM (Ande's Swimming Blog)
    FAST FRI Wed Jan 25th, 2012, SCY

    For years [ame="http://www.usms.org/forums/showthread.php?t=4298"]Ande's Swimming Blog[/ame] with 310,821 views was the most viewed forum on the USMS Forums General Swimming-Related Discussions even though I hadn't posted anything to it since Sep 2008 but now [ame="http://www.usms.org/forums/showpost.php?p=254975&postcount=1715"]Ande's Swimming Tips: Swimming Faster Faster[/ame] with 310,902 views passed it.

    I'm thinking about doing the hour swim postal this Sunday, but lately my lower back hurts so I'm not sure, we'll see

    next Wed I get the bump removed from my right forearm i might be out a couple days

    Whitney Coached
    SCY UT Swim Center: main pool
    noon - 1:15 dove in at 12:12
    wore Speedo endurance jammer
    trained with Korey & Mark
    Beside Larry, Tyler, Jim max, ned bob, dale & paul

    Warm Up
    went 200

    main set

    20 x 50 on 1:10
    4 fl fr fast
    1 easy
    then 4 bk fr, 1 e, 4 br fr, 1 e, 4 fr, 1 e

    500 easy

    20 x 50 k on 1:10
    4 rounds of 4 fast 1 e
    did SDK & fl k on my side no board no fins


    2012 Meets (I'm considering)


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


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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  10. 01.25.12 - Wednesday workout

    by , January 25th, 2012 at 10:28 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool was low this morning so they were dumping cold water in to fill it up . Felt good near the returns... 70-75 degree water mixing with 84 degree water. The middle was much warmer so we had to deal with hot/cold cycling until we got it all mixed up. By the end of practice, the heat was on full blast again . Wore Nike jammer w/ a drag suit. Took drag suit off after the first set.

    500 Warm up

    8 x 200 up/down kick - 3:30 (:10) Swam IM when not kicking. Went 0, 50, 100, 150, 200, 150, 200, 150 br kick.
    1:00 Break
    200 Timed br kick (2:58 - no drag suit)
    100 Easy

    8 x 200 up/down fly/mirror pull - 3:00 (:10) Ended up something like this:
    * 200 free
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    * 100 fly/100 pull
    * 50 fly/100 free/50 pull
    1:00 Break
    200 Timed pull (2:08)
    100 Easy
    200 Timed pull - Faster than last one (2:05)
    50 Easy

    16 x 25 - :40 down no breather/ back easy stroke
    25 Easy
    50 Fly hard from dive (:33)

    125 cool down

    (5150 total)
    Tags: 050, 200, fly, pull, timed
    Categories
    Swim Workouts
  11. Tuesday, January 24, 2012 5:00am & 5:30pm

    by , January 25th, 2012 at 12:10 AM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - Did the "Gotta Do Some IM" workout from PWB's listings, minus the warmup since I'm on a time crunch in the mornings.

    BASE = 1:15

    I did:
    4 x 100s Free w/up @ 1:30 interval

    4 x 50s EZ @ :50

    2 x 200s IM desc @ 3:10 interval BASE +20 (2:35/2:32)

    4 x 50s EZ @ :50


    1 x 400 IM FAST @ 6:00 interval BASE +15
    • 1:06
    • 2:26 (1:20ish)
    • 3:54 (1:28ish)
    • 4:57 (1:03ish)
    • These times were all from eyeballing the pace clock on the turns, so they may not be exact. As you can tell, my Fly and Free are my strong suits.
    4 x 50s EZ @ :50

    2 x 200s IM desc @ 3:10 interval BASE +20 (2:40/2:38)

    4 x 50s EZ @ :50

    4 x 100s IM desc @ 1:40 interval BASE +25 (1:18/1:20/1:18/1:15)

    200 Kick w/ board

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

    Good workout, I was happy with the 400 IM fast in the middle of it. I was a little tired on the downhill side of the set, could still be residual soreness from the meet on Sunday.

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

    P.M. Workout

    What's better than 1 PWB workout in a day?? Well, 2 of course!!

    I did half of his "Monster Weekender" workout tonight...weekend on a Tuesday? Close enough for me!

    1 x 500 Free @ 7:00
    1 x 400 IM @ 6:30 (50 Kick/50 Drill) barely made this interval
    1 x 300 Free Pull @ 4:30
    1 x 200 IM @ 3:15 (all Drill)
    1 x 100 Free

    This 1500 of warmup seemed to drag on forever, at least for me. But in most cases, I can be warmed up within 4-500 yards or so. Most days I don't have the luxary to lounge around in the pool with warmups, but today was different.
    took a couple minutes here

    1 x 100 Free Pull @ 1:15 (1:03)
    1 x 200 Free Pull @ 2:30 (2:16)
    1 x 300 Free Pull @ 3:45 (3:28)
    1 x 400 Free Pull @ 5:00 (4:42) Ouchy!
    Not going to do the 1 x 500... Yeah, I'm a wuss!! I'm just not used to lots of long stuff, and I was feeling more pain than I wanted to at this point.
    Did:
    5 x 100 Free Pull @ 1:15 (1:05-1:07s)

    -------
    This is where I started to ignore coach PWB, and did my own stuff.

    5 x 100 Kick w/ board @ 2:00
    switched randomly between flutter kick and breaststroke kick depending on the feeling of cramps attacking me!
    4 x 75 Kick w/ board @ 1:30 (1:12s)
    4 x 50 Kick w/ board @ :55 (:50s)

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

    4000 Yards

    7000 Yards for the Day

  12. Tuesday, Jan. 24

    by , January 24th, 2012 at 07:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

    5 x broken 100 back @ 2:30
    -- broken :10 @ 25
    -- smooth, trying to stay under and have clean breakouts
    50 EZ

    3 x broken 100 fly w/fins @ 2:30
    -- broken :10
    -- focus on breakouts
    -- didn't feel like I was holding good form, so stopped at 3
    50 EZ

    5 x 150 w/fins @ 2:45
    -- broken 100 free + 50 flutter kick w/board
    -- broken :5 @ 25
    -- 1 breath per 25
    50 EZ

    Total: 2950

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Immediately felt the cumulative fatigue from doing 3 hard workouts last W-F-M and other workouts. So opted for an easy recovery/hypoxic workout today. I think on Thursday I will opt for an easier speed work focusing on ultra short distances and skip 50s.

    I re-tweeked my right elbow doing mundane tasks and playing with Lil Fort last night. Can't seem to make any forward progress in healing.

    Interesting article on sprinting:
    http://coachsci.sdsu.edu/swim/bullets/ultra28.htm

    Interesting article on warm ups:
    http://sweatscience.com/the-ideal-warm-up-for-swimmers/

    Updated January 24th, 2012 at 07:25 PM by The Fortress

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/25/12

    by , January 24th, 2012 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    1 X 300 kick 6:00
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    8 X 25-fast- :40
    100's-75's-50's:1 of each stroke IM order
    25's: 2 of each IM order

    1 X 400 free 5:20
    1 X 300 free 4:00
    1 X 200 free 2:40
    4 X 100 free 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  14. 01.24.12 Tuesday workout - challenge day

    by , January 24th, 2012 at 10:11 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83-84. Wore my Speedo Aquablade jammer. No drag suit.


    SCY

    500 Warm up

    Challenge set
    6 x 50 - :45
    9 x 100 - 1:10
    100 Easy
    Not so great today. Started on 1:09 next to Roger with Dave and Dave drafting off me. Stayed w/ Roger on #2 figuring he was locked into the pace. Should have known it was a little too easy. Finished on 1:13. #3 was a 1:12 so I'm already :05 off the pace. Picked it up and held 1:10 through #7. Lost :02 on #8, :02 on #9. Finished :09 off the pace. The bad is of course that I didn't make it. The good is that I didn't lose the mental battle. I was ready to give it up after #6 but forced myself to keep going. I'm also pushing myself way past my limit on total yardage for the week. Perhaps not so much volume as I'm not getting any rest. If I rest next Sunday, I'm fairly certain I can make 10 on Monday.

    3 Times through:
    * 4 x 25 - :30 IM Order
    * 4 x 100 - 1:15
    ** 1st time through: 25 bk/75 Free (I did 100 free)
    ** 2nd time through: 50 bk/50 Free (I did 100 free)
    ** 3rd time through: 25/50/75/100 bk (I did 25 fly on 1st 100, last 25 fly on last 100)
    * 100 Relaxed pull
    * 100 Relaxed kick

    8 x 100 Up/down kick - 1:45 (:10) Used fly for the base stroke so we were motivated to make the kick. Went 0, 1, 2, 3, 4, 3, 4, 3 kick.

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  15. Monday, January 23, 2012

    by , January 24th, 2012 at 01:51 AM (Fast Food Makes for Fast Swimming!)
    My cooldown from the meet yesterday:

    200 Free
    100 Kick
    200 Free Pull

    5 x 100 Free @ 1:30 (1:13s)
    5 x 100 Free Pull @ 1:30 (1:10s)
    5 x 100 Flutter Kick w/ board @ 2:00 (1:45s)

    ------------------
    2000 Yards of nice n easy...

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

    Now for the crappy news:

    My son was just sent via ambulance back over to Seattle Children's Hospital. As soon as he finished off his 5 days of Ativan medication, he was to only be on his regular daily maintinence medicine that he's been getting for well over a week now. Well, while on Ativan, his seizures stayed away, but on the first night after he completed the 5 days, he went right back into the full string of seizures again. Total of 9 today between 2:45am and 5:00pm before getting more Ativan at the hospital in Wenatchee tonight. My wife will be traveling with Benjamin this time, and staying over there with him. My father will also be going over to Seattle to help her out. I have to stay behind in Wenatchee this time to look after the other two girls, and also work, since we really need the money now. It would be great to be able to spend my time in Seattle with my son, but I have to work, or else it will just be horrible for everyone later. My wife said she's not going to leave Seattle with Benjamin until they have this under control for good. I'm planning to get over there on weekends to visit, and will try to visit them via Skype when possible too. Best of luck to them over there. I hope the doctors get this solved ASAP!!
  16. Workout 1/23/12: Leaving a trail to where you stood

    by , January 23rd, 2012 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 Back

    Go four times through:
    - 100 FR fast on 1:30 - working turns and streamlines
    - 50 FR drill (resovery) on 1:00

    4 x 200 Pull with Buoy
    - 1-3 FR on 2:45
    - last one back

    50 EZ, extra minute rest before
    100 IM for time (1:07.72)

    6 minutes of VK (vertical kicking)
    - first :30 "easy", hands together underwater
    - second :30 as
    -- 1: "easy"
    -- 2: last :10 "touchdown Patriots"
    -- 3: first :20 touchdown, last :10 streamline
    -- 4: :10 touchdown, :10 streamline, :10 touchdown
    -- 5: "easy"

    Go two times through:
    1 x 75 "Indiana IM" - no free on 1:30
    3 x 75 "thirds strong" on 1:15

    250 easy warmdown and out
    (2800 yds + 6min VK, 50 min)
    ----------------

    My shoulders and pecs were noticeably sore today after yesterday's meet. I was not sure what I wanted to do for swimming, and came up with this workout doing different stuff.

    My times for the 100 Frees were 1:06, :04, :03, :03 - worked on a fast 2 skd's off all walls. The pulls were more or less to stretch out since my upper body was tight, then I took some extra rest before tossing down a 100 IM that was my fastest ever in practice! I was focusing on a new pull technique for the breast that Jim shared at the meet, which got me to speed up my stroke (I'll put up a , er, less than stellar video on the Breastroke page shortly - for added enjoyment, find out why I will ALWAYS buzz my hair before I attempt to take any more videos!).

    I saw that some of the other forumites have been doing VK, and since I didn't grab a kickboard I decided to do it too. The lifeguard got a kick out of it and heckled me the whole time - surprised she didn't toss the weight-block thing at me! I tried not to do this: but that is kinda how I looked.

    I did the 75's as the Aqua Zumba folks funneled in. Greg hopped out sooner than I did, so he missed the 5-6 ladies in towels hovering over the "fast lane" and the one girl running through the water when I was in the deep end of the pool. I let them know that I had 8 lengths to go for the warm down, but the music was pumping and they were itching to get in after the rest of the pool was infiltrated. I told the guard that she should remind the ladies that until 7:30 the lap lanes are for laps, not inciting the tuckered out swimmers into panic attacks during warmdown. Oh well, no collisions today - I'll have my cup of cocoa after a dip in the hot tub and call it a night

    Updated January 23rd, 2012 at 11:23 PM by rxleakem (My daughter laughed so much when viewing my balding head in the video that I had to share it with the rest of the class :()

    Categories
    Swim Workouts
  17. Boom! Monday, Jan. 23

    by , January 23rd, 2012 at 07:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    5 x 50 single arm fly @ :55
    8 x 25 overkick free @ :35*
    6 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ

    * Note to self: these would be good with Zura fins to work on full leg extension

    -- I wanted to do a bit more warm up after being out of the pool with no recovery swim over the weekend. But I didn't have time and apparently didn't need it as I started my sprint set off fast.

    Sprint Set:

    Did workout #1 in week #4 on the HIT thread: [ame="http://forums.usms.org/showthread.php?t=20066"]U.S. Masters Swimming Discussion Forums[/ame]


    9 x through, no breaks:

    50 fast @ 95% @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat, no repeats after 9

    In light of the elbows, I did the fast 50s double shooters with the MF and the EZ ones dolphin kick w/MF & board. I hadn't done any double shooters in awhile, so the timing was perfect. I was hoping to hold around 21 on them. I did better than expected and went: 20 flat (saw 19 as I was gliding in, felt pretty effortless), 20 high (worst one, least rest), 20 mid, 20 flat, 20 mid, 20 mid, 20 flat, 20 mid, 20 flat, 19 high. Except for the last one (where I didn't get a good push), the fastest ones seemed largely the product of a fast turn. The recovery 50s were probably easier than doing freestyle since I was able to breathe more with the board. But the fast 50s were likely harder with the hypoxic element.

    100 EZ

    Total: 3550


    Bikram Yoga, 90 minutes:

    Hopped out of the pool and drove to yoga, dripping wet. I would have liked a break, but that was the only time that worked. Unfortunately, I had a heat nazi and suffered unduly the last 15 minutes. I did pull off maybe my best ever standing bow/wounded crane pose though.

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

    I was swimming over lunch hour and was really fortunate to have a lane to myself. Steve from Reston Masters was there at the end of my workout and ended up sharing a lane with a noodler. He remarked that I was apparently more intimidating than him. Well, I did have my MF after all. But then I related that last twice week when there was only a single person in each lane, noodlers asked to share when I was doing fly sprints and when I was using my MF. Who knows what goes through noodlers' heads when seeking out a lane ...

    I was psyched with the times. I've done a 20 flat once or twice. But not as part of a longer set, and not going less than AFAP. And this is my first time breaking 20 on a 50.

    Looking ahead to meets, I fear I won't be able to do one until possibly March 3. I am going to be absolutely crazed from now through May with HS champs meets, USAS swim meets, soccer games, track meets, regattas, travel to Dartmouth for Fort Son, etc. No more open weekends. I do have 3 friends staying with me for Colonies Zones in mid April so that should be very fun. But it will mean I won't be going up to Boston to see Mr. Fort & Co. run the marathon.

    I have jury duty tomorrow and I really really really really hope I am not picked. That would seriously interfere with my training ... Edit: the website says my group number is not needed. Yay!

    Updated January 23rd, 2012 at 09:36 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/12

    by , January 23rd, 2012 at 05:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50-descend- 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    16 X 25
    1-8: 1 breath :40
    9-16: fast :30
    1 X 100 easy

    10 X 50 kick 1:00
    1 X 100 easy

    5 X 100 4:00
    Choice. At 100% and broken :10 at the 50.
    1 X 100 easy

    1 X 1000
    swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  19. January 23, 2012

    Warm-up (1200)
    200 swim
    200 kick
    200 pull
    8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall
    4 x 100 @ 1:40, 25 DPS, 50 fast, 25 DPS

    Kick (400 set/ 1600 total)
    4 x 50 @:50 fly kick w/fins on back
    4 x 50 @:50 fly kick w/fins

    Kick/Swim w/fins (600 set/ 2200 total)
    6 x ( 4 x 25 ) @ 45
    25 underwater kick, 25 swim build, 25 underwaterw kick, 25 swim easy
    2 fly, 2 back, 2 free

    Broken Mile (1850 set / 4050 total)
    A variation on pwb's [ame="http://forums.usms.org/showthread.php?t=20019"]Broken Mile set[/ame]

    11 x 150 pull w/buoy, breath every 5 strokes @ 2:15 (target 1:55, actually 1:58 - 2:02)
    4 x 50 free active recovery, 2 @:45, 2 @ :50

    Wrap-up (450 set / 4500 total)
    10 x 25 @ :35 no breather
    200 easy

    * 4500 total *

    I guess the hot water pool took more out of me than I thought yesterday because my arms felt like lead today. Gives me an appreciation for people like pmccoy that do it every day!

    pwb suggested picking "... an aggressive target pace and hold it consistently across this set", but it looks like I was a bit too aggressive because I didn't hit my target even once :-(. I still haven't been swimming long enough to know what I can do, or what my goals should be.
    Categories
    Swim Workouts
  20. Mon Jan 23rd, 2012, SCY

    by , January 23rd, 2012 at 10:59 AM (Ande's Swimming Blog)
    Mon Jan 23rd, 2012, SCY


    TXLA Master's new schedule:
    Mon / Fri 5:00 - 6:30 am
    Tue / Thu 6:30 - 8:00 am
    Wed / Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 - 1:15 pm

    Sat. swam arrived late for 5;30 - 7:00 practice, scy, main pool north end,
    missed warm up
    main set: 9 x 500, missed 1 & 2
    odds: Fr desc
    evens: various recovery/moderate
    went 5:28 on #9

    Sun did not train


    Whitney Coached
    SCY UT Swim Center: diving well
    5:00 - 6:30 dove in 5:04ish
    wore Speedo PRO jammer
    trained with Todd & Nate
    Beside James Fike, Tyler, Mike, & Larry

    Warm Up
    800 done 75fr, 25 scull, 75fr, 25 scull feet 1st

    main set

    4 rounds of
    400 on 4:40 right into
    200 on 2:20 right into
    100 on 1:10 right into
    050 on 0:30
    100 easy
    round 4 was fins on 1:05 base, didn't wear fins and didn't make it

    3 rounds of
    4 x 50 k done 25 fast, 25 easy on 1:00
    4 x 25 odds fast evens 1 breath on 0:30


    2012 Meets (I'm considering)


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


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


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

    Updated January 23rd, 2012 at 04:51 PM by ande

    Categories
    Swim Workouts