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Swim Workouts

  1. Distance Day...Again

    by , March 15th, 2011 at 12:19 PM (Year Three: The Road Back)
    Inevitably, Tuesday always comes around. Ugh! Tuesdays are, of course, distance days. And, since I have a very hard time holding a 1:30 pace over large distances (read as anything over 200), these days tend to be quite a struggle for me. So... for today's distance extravaganza, I downgraded the workout from 500s to 450s - those I could make and have :30 or so to catch my breath. Anyway, here's what I did (note this is the "I" part - my training partner swam my 450s as 500s and did all freestyle):

    350 Warm-Up (which seems kind of silly when you look at the rest of the workout )
    1 x 450 Free on 7:30
    1 x 450 Kick on 7:30
    1 x 450 Pull on 7:30
    2 x 450 IM on 7:30 (did w/ fins as 100 IM plus extra 50 kick)
    5 x 100 Free on 1:30 (did 1:25, 1:24, 1:27, 1:25, 1:22)
    1 x 450 Kick on 7:30
    1 x 450 Pull on 7:30
    Total Yards - 4000

    Notes about today:

    1. I felt off from the warm-up. I didn't feel sick, just beat. I suppose that may be from having 8 people visiting my house all weekend and an oven that decided it would be the perfect weekend to die. Maybe.... anyway, I was just tired.

    2. Proud of myself for keeping the 5 x 100 on 1:30 set. These are still a challenge for me (note the very short rest between repeats) and I am always happy when I can keep the interval.

    3. In the end, I was proud of myself for completing today's workout - even as altered as I swam it. To be really honest, I just wanted to quit after the first 450 free. Would've given just about anything to climb out of the pool and sit in the hot tub. But, my training partner just looked at his watch, asked if I was ready, and took off on the next round. What choice did I have but to follow?

    Seriously, sometimes I don't know how people who train alone do it. There are so many days when I've wanted to quit, but see my teammates continuing on, so I just do too. If I were on my own on those days... I just don't know.

    Thanks to my teammates and my training partners - and my coaches - for keeping me going - one arm stroke at a time....
    Categories
    Swim Workouts
  2. Tuesday, March 15, 2011 5:00am

    by , March 15th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    I just sent in my USA-S registration so I can get my butt kicked by the age grouper kids this spring and summer in the LCM meets in the area. Happy times there. At least I'll be showing a few of them how to swim the 200 LCM Fly!

    Oh yeah, the pool was extra hot today...muscles just went blah after diving in. The people liked it a lot today.

    Warmup:
    300 Free
    300 IM Drill
    300 Free Pull

    4 x 200 @ 2:55
    #1-2 175 Free, 25 Fly
    #3-4 75 Free, 25 Fly, 75 Free, 25 Fly

    4 x 100 @ 1:30
    #1 75 Free, 25 Back
    #2 50 Free, 50 Back
    #3 25 Free, 75 Back
    #4 100 Back

    4 x 50 Breast @ :50

    6 x 75 @ 1:10
    25 Fast Kick w/ board, 50 Free

    6 x 50 Free
    1 @ each int. :55, :50, :45, :40, :35, :30

    50 EZ
    -----------------
    3100 Yards

    Felt good by the end, despite the warm water temperature.
  3. MATT Tuesday Workout

    by , March 15th, 2011 at 08:41 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 IM - 1:40
    400 Free - 6:00
    2 x 200 IM - 3:10
    400 Free - 5:45
    100 Easy

    400 Free - 5:30
    400 IM - 6:30
    400 Free - 5:15
    100 Easy

    400 Free Timed (5:05)

    200 Cool Down

    (4000 total)

    Would have been solo today but my son has been getting up and swimming with me. He has made huge progress in the last couple weeks. I'm mostly impressed that a 13 yr old will get up at 4:45 in the morning to exercise on his own.

    Still struggling to break 5:00 on the 400 w/ a drag suit on. Thought I might have had it today but came up a bit short again.
    Categories
    Swim Workouts
  4. Monday, March 14

    by , March 14th, 2011 at 06:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Main Sets:

    10 x 25 shooters
    odds = back
    evens = belly

    50 EZ

    6 x 50
    4 x backstroke start + power kick to 15 + cruise (was about a yard short of usual distance)
    2 x backstroke spin drill + cruise

    50 EZ

    4 x 50
    25 AFAP + 25 EZ
    2 x free
    1 x back kick
    1 x fly

    100 EZ

    Total: 1550

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

    Commentary:

    Felt completely blah today. I'm chalking this up to the usual taper blahs plus not doing any speed work over the weekend. Really ready to stop tapering. The last week is always torture.
    I'm starting to feel a little twitchy-b*tchy from all the rest. I got a huge amount of sleep last night (for me), but woke up with a sore neck and shoulder. Glad I have an ART tune up
    appointment scheduled for Thursday.

    Got confirmation from Jeff that he entered me in the 200 back for the Albatross SCM meet as well. So my line up for my first meet as a 50 year old is:

    50 back
    100 back
    200 back (maybe)
    50 fly
    200 medley rela
    The "couples relay" would be fun, but it's right before the 200 back & 50 fly.

    Looks like there's 194 swimmers. And, happily, I've been able to persuade Jimslie to attend!

    I also signed up for Colonies Zones today. My Saturday only line up for my last meet as a 49 year old is:

    100 free (for 50 split)
    mixed 200 medley relay
    50 breast
    100 back
    women's 400 medley relay (fly leg)
    women's 200 free relay

    The only individual event on Saturday that I'm really interested in is the 100 back. I don't recall that I've ever swam the 100 back at Zones before. It's always back to back with the 50 fly, and I usually opt for fly. But since I just logged a 27.2 at Warrenton, I'm going to focus on the 100 back. I wasn't sure what time to enter as I will only rest a few days for this meet. But I went ahead and put in a 1:02.8, which is less than a second off my 1:01.9 Atlanta PR. Hope that's not too ambitious. I may scratch the 50 breast; I'll play it by ear.

    Updated March 14th, 2011 at 11:00 PM by The Fortress

    Categories
    Swim Workouts
  5. Mon Mar 14th, 2011

    by , March 14th, 2011 at 06:12 PM (Ande's Swimming Blog)
    Mon Mar 14th, 2011

    lifted weights at world gym yesterday but did not swim

    I've shifted to the SPEED PHASE
    I'm now working on getting stronger and faster for Zones and Nats. I don't really think of this as tapering. I'll do gentle aerobic training to maintain conditioning and some longer fast swims.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool, center course (blocks)
    Noon to 1:15, dove in on around 12:05
    trained with ritchie and Neal Randall
    beside Larry & Jim
    wore Yingfa Jammer

    WARM UP
    assigned 800
    did around 500

    Main SET:
    assigned:
    4 x 025 on 0:17.5 right into
    4 x 050 on 0:35.0 right into
    4 x 075 on 0:52.5 right into
    4 x 100 on 1:10.0 right into
    4 x 125 on 1:27.5 right into
    4 x 150 on 1:45.0 right into
    4 x 175 on 2:02.5 right into
    4 x 200 on 2:20.0
    take one break some where of your choosing.

    did:
    4 x 025 on 0:17.5 right into
    4 x 050 on 0:35.0 right into
    4 x 075 on 0:52.5 right into
    on the 4 x 100's on 1:10.0
    100, 50, 50 100 fast from a dive easy speed
    went 55 or 6

    on the 4 x 125's on 1:27.5
    i did 75's easy

    on the 4 x 150 on 1:45.0
    i did
    1) 100,
    2) 50 easy 50 skip 50 easy,
    3) 50 easy
    4) 150 strong think I went 1;23 or 4

    on the 4 x 175 on 2:02.5
    did 4 x 125 easy

    on the 4 x 200 on 2:20.0
    did 150, 100, 50,
    then I got out and rested
    thought about doing a fast 200 but decided not to

    whitney timed all of these

    25 fr fast
    went 9.9

    50 easy

    25 fr fast
    go start
    went 9.8

    50 easy

    25 fr fast
    go start
    went 9.7

    50 easy
    then put 2 BIG blue NCAA dots in place on the bottom of the pool

    25 SDK fast
    roll start
    went 9.8


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
  6. Monday stretch out - 3/14/11

    by , March 14th, 2011 at 01:25 PM (Dan's hobby/obsession)
    I took Sunday off and my shoulders were feeling a little tight when I woke up this morning. A pull set pyramid sounded like just the thing to get things stretched out

    Warm up:
    500 swim (every 4th length backstroke)
    3x(4x50 @ 1:00) IM order
    1 - kick
    2 - drill
    3 - swim

    Pull Set:
    100, 200, 300, 400, 400, 300, 200, 100 pull w/ #4 strokemakers paddles
    1:20/100 up, 1:15/100 down

    Kick Set:
    10x50 kick @ 1:00

    Swim:
    4x150 swim @ 2:00 try to hold 1:45 (missed #4)

    200 cool down

    4400SCY
    1:10

    Less than 4 weeks to PNA champs, my last meet of the season, so I've only got a couple of weeks to put in some quality work to get those times down.
    Categories
    Swim Workouts
  7. Golf Anyone?

    by , March 14th, 2011 at 12:31 PM (Year Three: The Road Back)
    Monday's are always interesting little workouts. We don't tend to do distance days or sprinting days on Mondays. Usually, Mondays are an easing-back-into-the-swim-of-things kind of workout. Here's what we did today:

    400 Warm-Up
    6 x 50 Catch-up drill/free on 1:00
    4 x 25 Free from blocks on 1:00
    4 x 25 Easy free back to blocks
    8 x 50 Free on 1:05; 1>4, 5>8
    8 x 50 Free on 1:05, count strokes
    8 x 50 Free on 1:05, 1>4, 5>8
    8 x 50 Free on 1:05, count strokes
    8 x 50 Free GOLF on 1:05, descend score 1>8
    350 Cool-Down
    Total Yards - 3250

    If you've never played golf while swimming, you take your 50 time and add it to your stroke count to get your "score". The idea is to lower your score, i.e. you get faster swims with fewer strokes thereby increasing your distance per stroke without sacrificing speed. My first score was 79 (:42 plus 37 strokes). I went out slightly slow on purpose (descending over 8 50's is not usually my strong suit). For the most part, I was swimming the 50's in :38-:40 with 32-35 strokes per 50. Over the 8 50's, I was able to lower it to 69. However, on that 69, I gave up a bit on # of strokes in favor of speed. But, again, I was trying to pull too hard and by the end of the 2nd count your strokes round, my side was aching again. So....

    I guess spring is really in the air - after all, the golfers are out.

    Happy swimming!
    Categories
    Swim Workouts
  8. Monday, March 14, 2011 5:15am

    by , March 14th, 2011 at 09:52 AM (Fast Food Makes for Fast Swimming!)
    Did 2 P90X workouts Sunday: The UML (upper, middle, lower), and the Cardio Intervals - good times all around.

    Today: didn't jump in till 5:15am this morning (this warmup also counts as my cooldown from the meet)
    Warmup:
    200 Free
    100 Kick
    200 Pull
    200 IM Drill
    100 Kick
    200 Pull

    8 x thru:
    25 Sprint Kick w/ board @ :30
    50 Free @ :50

    200 IM

    4 x 100 Free @ 1:20

    100 EZ
    -------------
    2300 Yards
  9. MATT Monday Workout

    by , March 14th, 2011 at 08:55 AM (Pete's swim blog)
    SCY

    400 Warm up

    3 times through
    * 2 x 50 Free - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Breast - 1:00 Descend
    50 Easy

    10 x 100 Up/down Kick - 1:40 (:10)
    5 x 50 Back - 1:00 Descend
    3 times through
    * 2 x 50 Free - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 Descend
    50 Easy

    6 x 100 Up/Down Kick - 1:40 (:05)
    5 x 50 Fly - 1:00 Descend

    200 Back cool down

    (4500 Total)
    Categories
    Swim Workouts
  10. Sunday, March 13

    by , March 13th, 2011 at 09:06 PM (The FAF AFAP Digest)
    @ Gym:

    RC work, 15-20 minutes

    Stretching, 30 minutes

    @ Gym SCM Pool:

    30 minute slow swim

    15 minutes hottub

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

    Commentary:

    Didn't have time to hit the gym/pool until the very end of the day today. The gym pool was teeming with all manner of humanity of all ages -- not ideal for a workout. So I decided to just cruise. I'm going to use the workouts I did before NE Champs for the next week. I need to get some serious sleep this week. I've been burning the midnight oil and gotten very little solid sleep the last few nights. The spring time change never agrees with me.

    I entered the Albatross meet today: 50 back/100 back/50 fly. I forgot to enter the 200 back on line, so I sent an email to Jeff Roddin asking him to add that event for me. I will want to do another 50 back if anything goes awry with the first one (feet slip, forget nose clip, go past 15 -- I've done all those, though it's extremely rare). There are also 4 people from my team entered, so we may do a 200 medley relay at the end of the meet. At least I'm voting for the 200 over the 400 since I am swimming fly.

    Updated March 13th, 2011 at 09:12 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  11. Sat Mar 12th, 2011

    by , March 13th, 2011 at 12:54 PM (Ande's Swimming Blog)
    Sat Mar 12th, 2011

    Subscribe to Ande's Swimming Blog

    chris Coached
    UT, SCY main pool, center course (blocks)
    7:30 to 9, dove in on time
    trained with tyler marcio ritchie and Mike Yoch

    board said 12 x 500

    WARM UP
    500


    Main SET:

    500 75%
    went 5:40

    500

    500

    500 85%
    went 5:18

    500

    500

    500 95%
    went 5:07

    500 IM
    skipped 1st 100

    skipped last 2 500's

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  12. ORCA Swim meet - Mar 12

    by , March 13th, 2011 at 10:35 AM (Dan's hobby/obsession)
    Although I took it a little easier this week than I normally do, I got to the pool Saturday not quite feeling 100%. Nerves or the flu? I wasn't sure but it didn't really matter. I came to swim and hang out with the teammates.

    After finding my way through the rat maze that is the athletic building at Seattle U, I finally found the pool and the rest of the folks from the Monroe Masters. Then I got to work my way through another maze to find the locker rooms. It was quite an interesting venue for a swim meet.

    The day started off with the men's 200fr relay. I requested the leadoff leg so I could get a 50 split. I got a decent start and an OK turn, but started swimming sideways about halfway back and snagged the lane line about two strokes from the wall. I got out touched by the guy next to me but still ended up with a season-best split of :25.98.

    My next race was the 200fr. I was feeling a little tight, but had worked out my race strategy and kept my fingers crossed that I could finish strong. I went out smooth (:27) and then started to struggle (:58) before I found the piano (1:30) and dragged it to the finish line (2:02.9). For the first 100 I was in a tight race with the guy in the next lane, but then I started falling back. I made a small move on the last 25, but it was too late & I was hurtin'! It was still a season-best swim, but not the sub-2:00 that I had hoped for.

    100IM was next. I went upstairs to the warm-up pool and swam a few laps after the 200 and was feeling pretty good about the IM. I was swimming 2 lanes over from the other Dan from MYM and I managed to snag a middle lane for this heat. I decided to hit the fly hard and hope for the best during the breaststroke and it worked out well for me because I found myself in a tight race again, but this time I prevailed, even through the evil breaststroke length! We came off the last wall about even and I pulled slightly ahead and managed a last-second lunge that won the heat. 1:07.4

    100 fr was next and I was starting to feel tired. The stupid cold wouldn't give me a break today. I went back upstairs and swam a few laps, hoping to loosen up and settle my stomach, but it was not happening. Made my way back to the main pool and found Peter behind the blocks and talked with him a while about his race. He swam before me and did pretty well! I ended up with a middle lane again. The race started well and then I went and screwed up the first turn. Toe-nail touch that cost me a half-body length on the guy next to me. I got pissed and swam pretty hard to catch up and just tried to thrash it out all the way to the finish. I managed to hang on, but didn't win the heat. :56.3

    200fly was my next race. I was tempted to scratch this one - who isn't? But my team rallied around and I decided I'd give it a shot. I knew it wasn't going to be fast or pretty, but what other chance was I going to get to swim in the same heat as That Guy? (even if he was going to lap me) So I swam it. Even with a 2 breath, 1 no breathing pattern I was still wiped out at 125. The last 75 was breathing every stroke and hoping not to get DQ'd. The last 50 was :45 and Ugly! 2:41.4

    That left just one event, the 100back. Surprisingly, I ended up in the final heat. Granted I was the last seed in that final heat, but I was looking forward to trying to chase down some good backstrokers. It was not to be. In a bizarre turn of events, I was the only competitor to show up for heat 5 of the 100 backstroke. When the whistle blew for swimmers to enter the water, I was the only one who jumped in. I got back to the blocks and looked across in disbelief that I had to swim in a wall lane when there was no one else in the pool. I got ready for the referee's instructions, but didn't hear anything. I looked over to see what he was up to and he hit the starting button! I was not ready so my start, in addition to being the sloppy mess it always is, ended up being extremely slow. So here I am, thrashing away, trying my best to put on a backstroke clinic for the folks and not embarrass myself too badly. I don't think I succeeded-1:09

    It was an OK day. I didn't hit any of the national qualifying times I'd hoped for (100fr & 200fr) but swam season best times in nearly all my races in spite of having a bit of a cold. Now it's time to get back to hard workouts for a couple weeks to prepare for PNA champs in April.

    Updated March 13th, 2011 at 10:55 PM by larsoda

    Categories
    Swim Workouts , Masters Swim Meets / Events
  13. 4K Saturday

    by , March 13th, 2011 at 07:49 AM (Year Three: The Road Back)
    As I write this on Sunday morning, I'm disheartened to know that it's 7:30 and still dark outside, whereas 7:30 yesterday morning was brilliantly sunny. Oh well... the next time the morning light dawns in time for the girls' bus stop, it will actually stay! Hope springs eternal - and all that jazz.

    I have eight people in my house right now. Myself, my husband, my two girls, and two sets of grandparents - in town to celebrate my daughter's 14th birthday. Saturday's morning swim was as much for my sanity as it was for my body. Here's what I did:

    400 Warm-Up
    3 x 200 on 4:00 (free, kick, pull, free by 50)
    6 x 100 Free on 1:40
    6 x 75 Kick on 1:30
    6 x 100 Pull on 1:40
    6 x 50 Fast Stroke on 1:00 (used fins - 2 fly, 2 back, 1 fly, 1 back)
    6 x 100 Kick on 1:40
    6 x 25 FAST Free on 1:00 (held :15-16s)
    300 Cool-Down
    Total Yards - 4000

    Not a bad little workout. I swam with a gal who had "disappeared" from the pool for almost two months. In talking to her yesterday, I learned that she broke her foot - and then picked up a blood infection. Today was her first time back in the pool in almost two months! Welcome back! Anyway, she did the first part of the workout with me, so we changed the 100s interval from 1:35 (as originally written) to 1:40 for her to make it a bit easier. I won't lie... it helped me too. It also made it easier for me to not push as hard. While my back/side muscle still is sore, it's not unswimmable anymore and I'm hoping I'll be fully ready to go all out hard by state without worrying about re-pulling it.

    I was also disappointed with my 25s - only holding :15-16s - as I was swimming them. Wanted them to be :14s, but looking back, I think I'll be pretty satisfied. After all, that translates to :30-:32s for 50s - and I'm very happy with those! I keep telling myself to not push too hard yet.... Taper mentality? Not really. More fear driven? Yes. Same effect? Hopefully! Time will ultimately tell....

    Enjoy your swims today!
    Categories
    Swim Workouts
  14. Saturday, March, 12, 2011 ORCA Meet Results

    by , March 13th, 2011 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Just got back from yet another adventure in racing...part 6. I just counted it up...6 meets in an 8 week span!! If that doesn't count toward something other than being tired all the time...I don't even know...(I'm too tired right now to think straight)

    1000 Free 10:53.8 New Best Time

    27.1/30.8 = 58.0
    32.0/31.9 = 1:03.9
    32.4/32.8 = 1:05.2
    33.1/33.4 = 1:06.5
    33.2/33.3 = 1:06.5 (5:20.4)
    xx.x/xx.x = 1:07.4
    xx.x/xx.x = 1:06.8
    33.8/33.4 = 1:07.2
    33.7/33.7 = 1:07.4
    33.0/31.2 = 1:04.2 (5:33.4)

    I beat my 1000 split from my 1650 last month by 3 seconds which I guess is good. I wanted to go faster, but right after the 500 my brain wanted to still race, but my body was having nothing of it. I missed my LMSC Age group record by 4 seconds.

    100 Fly 58.32 (1 sec. slow)

    12.0/15.2(27.1)/14.9/16.3(30.3)

    As you can tell by my 25 splits, the 1000 Free just moments before the race really came back to get me. They originally had a scheduled 30 minute break/warmup after the 1000s, but it was more like 10 minutes, and the 100 Fly came 2nd event after that!!

    200 Free 1:56.52 (.4 seconds slow)

    26.9/29.6(56.5)/30.1/29.5(59.6)

    This race was the immediate one after the 100 Fly...and I knew it signing up for it too. I just figured there was going to be more time. I got a cramp in the arch of my left foot as I pushed off the 1st turn at the 25 (ouchy!!), and continued on kicking pretty much with 1 leg for the next 75, trying to stretch out my foot while racing. This is much like trying to drink out of a cup while hanging upside down...doesn't work that well! I managed to get most of the painful part of the cramp gone by the 100, and then tried to ramp it up again to finish strong...ended up just a few tenths off my season best.

    100 Free 53.40 (ugh!!!)

    11.6/13.3(24.9)/14.1/14.3(28.4)

    This was just S*** to say the least. I just couldn't get myself moving in this one today. It didn't help that the guy in the lane next to me went a 50.0 either...he was gone after the 25, and mentally that can get you. Oh well, at least I swam the 100 once (and only once) this season.

    200 IM 2:11.83 (1.5 sec. slow)

    12.4/14.6 = 27.0
    17.6/17.2 = 34.8
    19.7/19.5 = 39.3
    15.8/14.5 = 30.3

    My slowness from a few weeks ago was in the fly and back splits...the 2nd half was the same. My fly to back transition was horrible, I was in that position where should I or should I not take the extra stroke?... I ended up taking the extra stroke and regretted it later, I had to pull out of it short so I didn't nail the wall with my nose, then got pretty much stuck on the wall at that point. Oh well.

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

    Pools I’ve competed in since starting Masters (Mar. 2009) SCY unless noted

    • King County Aquatics Center, Federal Way, WA
    • Whitworth University, Spokane, WA
    • Sandpoint West Athletic Club, Sandpoint, ID (SCM)
    • Briggs YMCA, Olympia, WA
    • Wenatchee High School, Wenatchee, WA
    • Helene Madison Swim Center, Seattle, WA
    • University of Idaho – Moscow, Moscow, ID
    • Hood River Aquatics Center, Hood River, OR (SCM)
    • Tualitan Hills Recreation Center, Beaverton, OR (LCM)
    • Mount Hood Community College, Gresham, OR (LCM)
    • Bainbridge H.S. Aquatic Center, Bainbridge, WA
    • South Davis Recreation Center, Bountiful, UT (SCM)
    • Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)
    • Canby Swim Center, Canby, OR
    • Juanita H.S. Aquatics Center, Kirkland, WA
    • Ray & Joan Kroc Center, Coeur d’Alene, ID (SCM)
    • Seattle University – Connoly Center, Seattle, WA

    Updated March 13th, 2011 at 01:33 AM by jaadams1

    Categories
    Swim Workouts , Meets
  15. Hit 50 miles today

    by , March 12th, 2011 at 12:29 PM (Maple Syrup with a Side of Chlorine)
    I swam with the local Masters group this morning. Lots more swimmers in the pool as the triathletes are starting to get back into the water. Nice to see more than the usually handful hitting the water.

    I have been doing my best to taper for the big New England championship meet at Harvard next weekend, so I swam the posted workout instead of my own, adding a longer warm up and some extra pulling at the end. Here is what it looked like ...

    800 w/u (200 Free, Back, Fly/Breast drill)

    Main set:
    3x
    4 x 75 on 1:30 (sprint middle lap, target time for me was :45 seconds)
    1 x 300 on 4:30 (work long and strong strokes and bilateral breathing)

    2 x 150 pull (free then back)

    100 w/d
    (total: 3000 yards in just over an hour)

    This workout got me to the 50 mile mark through the USMS fitness log. I do not count any dry-land/running time with this log, just straight swimming. Trying to get into the water 2-3 days a week, usually for an hour at a time.

    Keep swimming long and strong, and looking forward to SCY championships in just one week!

    Categories
    Swim Workouts
  16. Saturday Morning 5K

    by , March 12th, 2011 at 09:37 AM (Pete's swim blog)
    LCM

    Pool was set up Long Course today... it's been a while. I'm not really partial to Long Course but it is nice to do something a little different every once in a while.

    400 Warm up

    300 Down Kick/Back Drill
    300 Pull

    200 Free
    4 x 100 Down Free back worst stroke
    200 Pull
    4 x 50 IM Order

    200 Free
    4 x 100 Down Free back best stroke
    200 Pull
    4 x 50 IM Order

    300 Kick
    6 x 50 Free - 1:00
    300 Pull
    6 x 50 Free - 1:00

    4 x 150 - 50 stroke/50 free/50 stroke

    200 cool down

    (5000m Total)

    It hurts now and I've got a ton of yardwork to do today... and a car that needs some repair. Should be fun!
    Categories
    Swim Workouts
  17. A day in the life

    by , March 11th, 2011 at 10:37 PM (Dan's hobby/obsession)
    It's been almost 2 years since I started swimming again. I retired from competitive swimming in 1987 and just didn't feel like swimming much until 2008. It took me until 2009 to actually get into the pool and another 4-5 months to start practicing with a masters team in my area.

    Naturally, I overdid it last season and ended up injuring myself at the last swim meet of the year and ended up dry-docked for most of the summer. I did some lake swims, but only with a wetsuit because it kept my arms in compression and didn't hurt.

    Now here I am about one month from the end of season number two. I'm still considerably slower than I was when I was 20, but I'm making gains. I think I have a shot at breaking 2:00 in the 200fr and possibly going sub :55 in the 100fr.

    Backstroke isn't coming along like I'd hoped, but that's mostly because I've been focusing on freestyle, so what should I expect?

    Enough of the backstory. Today is a taper day before a meet down in Seattle. I think I've got the splits worked out for a 2:01 200fr. Now I've just got to show up and get the job done.

    500 swim - every 4th length backstroke
    4x100 fr @ 1:25
    4x100 IM @ 1:40
    4x100 Ba @ 1:30
    4x100 fr @ 1:15
    200 cool down

    2,300 SCY
    35 min

    Updated March 12th, 2011 at 08:55 AM by larsoda

    Categories
    Swim Workouts
  18. Friday, March 11

    by , March 11th, 2011 at 06:08 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Set:

    I adapted Speedo's short rest stroke+kick set from today to make it a taper set. I didn't do these straight through though, too much chatting with Jazzy here and there. Used fins.

    4 x 50 fly drill @ 1:00
    4 x 50 kick @ 1:00 (25 belly shooter + 25 EZ)
    4 x 50 back drill @ 1:00
    4 x 50 kick @ 1:00 (25 back shooter + 25 EZ)
    4 x 50 breast drill @ 1:05
    skipped breast kick

    -- Joined Jazz at this juncture. He had been doing some sprint endurance work, and that was not on my taper agenda.

    1 x 50 (25 AFAP free + 25 EZ)
    4 x 50 kick w/Jazz (25 AFAP + 25 EZ)
    -- did 2 back shooters, went high 9s
    -- did 2 flutter kick w/boards, went 11s
    1 x 50 AFAP back shooter, went high 21-22
    -- thought I'd be slower b/c I flipped too far from the wall and didn't get a good push off
    4 x 50 free @ 1:00 as warm down


    50 EZ

    Total: 2150


    P90X Stretch DVD, 60 minutes

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

    Commentary:

    I was slightly sore in the scapular area from the torque drills yesterday. Shouldn't do new stuff on taper, I know. But my upper body seems to rest up pretty fast. The Resting of the Legs continues. I am taking tomorrow off and skipping Lil Fort's 7:00 am soccer game in far out VA.

    The former Cream Puff gave me a scull drill to try. I think I vaguely recall doing this at a Mason practice. Position your body as if you were sitting in a chair in the water, try to keep feet and heels out of the water. Scull backwards with arms and hands at side.

    Warning: Rant:

    I was in such a good mood today, and not ready to come home to more disappearing times. The FINA Top Ten rankings for 2010 were released today. I hope they are merely preliminary and can be corrected. Inexplicably, my 50 back (my best event) and 50 fly in SCM were completely left off the list. They would have been #1 and #5 respectively. Oddly, all my other events in SCM and LCM that should be on the list are there. I don't understand how some USMS TT times (and some from the same meet) can be there, and others not. I know other times from NE Champs are on the FINA list, including my own and Chris'. You'd think they'd submit all the data from our own TT database together? Or maybe this is a FINA error? I just find it somewhat shocking that FINA could produce such an error riddled list. But maybe I shouldn't be ... I have sent an email to Walt Reid about the matter. If anyone knows who else I should try to contact, please let me know. I always get a sinking feeling in my gut when my times go missing. This has happened on other occasions, and I'm starting to feel somewhat jinxed. I'm really hoping it can be fixed promptly; I've just never heard of a FINA list being "preliminary." However, since the USMS list is still preliminary, the FINA list must by default be preliminary?

    I've also found some other omissions including:

    Valerie Jenkins (45-49 50 back)
    Susan Williams (40-44 50 back, 50 fly)
    Fall W. (40-44 50 back, 50 free, 50 fly, 50 breast)
    Lisa Dahl (45-49 50 free & 50 fly)
    Karen Andrus-Hughes (50-54 50 back)
    Traci Granger (50-54 50 fly)
    Lisa Bennett (50-54 50 breast)
    Laura Val (55-59 50 free, 50 back, 50 fly)

    It appears that something went haywire with the 50s.


    Congrats to all those making this list! I saw many rankings for fellow bloggers Chris and Ande.

    In general, the LCM rankings seem faster than the SCM rankings in my events. But that could be due to the World Games being held in tech suits. Will do a comparison.

    Updated March 12th, 2011 at 11:13 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  19. Double FAST FRI Mar 11th, 2011

    by , March 11th, 2011 at 05:38 PM (Ande's Swimming Blog)
    FAST FRI Mar 11th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, SCY main pool, center course (blocks)
    12:30 to 1:45, dove in at 12:35, crazy austin traffic, SXSW, spring break and state basketball tournament at erwin center which is close to pool
    trained with Larry & Jim
    beside Mike Varrozza, Jim, Max, James Fike
    wore FS PRO legs


    WARM UP
    tyler said swim easy choice, stop at 12:45
    did easy 50's fr, went 500ish


    Main SET:

    30 x 50 on 1:30
    odds fast from a dive
    evens easy
    I moved over to lane 3 so I could dive in beside Mike, we did the fast ones fl, bk, fr
    went 24's & 5's on fl, 26's & 7's on bk, 23's & 4's fr


    10 x 25 on 1:00
    odds fast from a dive
    evens easy
    did them fr & SDK
    held 10's

    25 SDK
    tyler timed
    roll start
    went 10.2

    25 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  20. Starting interval training

    by , March 11th, 2011 at 12:30 PM (I swim, therefore I am)
    After about 15 years of on/off lap swimming, I now have an experienced training partner, a deep water 50 meter pool, and most of the time one person per lane.

    Since late December have been doing cruise free & IM workouts between 4k - 5K SCY Mon - Fri. Feeling somewhat more ambitious I tried some intervals this week. By Thursday, I was nearly wiped out, but managed a final set of Freestyle: 2(3X300)@4:00 desc 1-3; round one 3:50 to 3:42; round two 3:45 to 3:38.

    Today after 3.5K of SKP sets including 24x25@:30 drill/sprint 6 each/Im order, we did Freestyle: 3x100 pace @1:30 then 1000 for time. Did time of 12:31 where the final 700 yards were a total fail. As much as I wanted to stop, it was more important to at least finish and not get lapped.

    Definitely have a long ways to go.

    5/09/2012: after this post I continued to do some swimming, bus skipped 3-4 months during late Spring to mid Fall due to relocation to Fort Myers, FL.

    Updated May 15th, 2012 at 08:55 PM by fdtotten (follow up)

    Categories
    Swim Workouts