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Swim Workouts

  1. Wed Sep 7th, 2011 scy

    by , September 7th, 2011 at 11:43 AM (Ande's Swimming Blog)
    Wed Sep 7th, 2011 scy

    screwed up,
    thought practice was 7:30 - 9:00 but it was 6:00 - 7:30
    arrived very late

    500 easy

    might go at noon

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    San Antonio, TX

    Updated September 7th, 2011 at 03:44 PM by ande

    Categories
    Swim Workouts
  2. Wednesday Power Hour

    by , September 7th, 2011 at 09:44 AM (Pete's swim blog)
    Hope the workout formatting makes sense. No drag suit today. Pool was unusually cool (82-83)... felt good. Hopefully they will keep it that way all fall/winter.

    Round 1 - Nothing unusual. Made all the splits easily. Probably should have worn the drag suit for this round.

    Round 2 - Followed Dave B for this round. Kick -> Fly wasn't bad. Forgot I was supposed to convert Br -> Free for the last half of the round. Remembered at the 1:20 interval. By then Dave B had gotten us about 20 seconds ahead of the interval. Finished really early.

    Round 3 - Less crowded so we split into our own lanes. Purpose was to swim IM until we couldn't make the split and the pull after that. Good idea in theory but the IM to Pull transition took too long and I never got my paddles on securely. Lost my paddle half way through the 1:10. Should have just done Fr. instead of pull... probably would have made it.

    Round 4 - On this one, we were supposed to Kick until we can't make it and then swim stroke until we can't make it and then swim free. Kicked br down to 1:30's. Kind of suprised I was still doing 1:30's after 400 yds but I was still making 1:27 to 1:28. Back stroke didn't go so well. Did that on a 1:28 and was 3 seconds behind for the 1:20. Then, my brain completely misfired and I missed a wall on a flip turn. Not just a "slowly back your toes into a weak push-off" miss. This was a total wiff. It was so bad I could only laugh at myself. Took the opportunity to empty my goggles and set out to catch up for the final interval. Didn't even do an open turn to start the 1:15. Based upon everyone else's push off, I needed to do a couple of 1:07's back to back to make it. Checked the clock before the last 100. Only had 1:05 to make it. Did what I could but ended up 3 seconds short.

    SCY

    300 Warm up

    Int....Clock...Round 1....Round 2....Round 3....Round 4
    1:50...:00.....100Bk......100K.......100IM......10 0K (Br)
    1:45...:50.....75Bk/25Br..75K/25Fl...100IM......100K (Br)
    1:40...:35.....50Bk/50Br..50K/50Fl...100IM......100K (Br)
    1:35...:15.....25Bk/75Br..25K/75Fl...100IM......100K (Br)
    1:30...:50.....100Br......100Fl......100IM......10 0K (Br)
    1:30...:20.....100Fr......100Br......100IM......10 0K (Br)
    1:25...:50.....100Fr......75Br/25Fr..100IM......100Bk
    1:20...:15.....100Fr......50Br/50Fr..100IM......100Fr
    1:15...:35.....100Fr......25Br/75Fr..100Pull....100Fr
    1:10...:50.....100Fr......100Fr......100Pull....10 0Fr

    1:00 Break after Round 2
    50 Easy after Round 3

    200 Cool down

    (4550 Total)

    Updated September 7th, 2011 at 02:03 PM by pmccoy

    Categories
    Swim Workouts
  3. Tue Sep 6th, 2011 scy

    by , September 6th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Tue Sep 6th, 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in on time
    wore new training jammer
    swam with Larry
    Beside Kellie, Mike, Korey, Tyler and Jim

    WARM UP
    2 rounds of 300, 200, 100

    Main SET: scy

    4 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 right into (skipped a 50, sore arms)
    2 x 100 fr on 1:10 right into
    1 x 100 fr on 1:05

    800 IM done 50 k, 50 dr, 100 sw

    4 x 100 k on 1:30 right into
    3 x 100 k on 1:25 right into
    2 x 100 k on 1:20 right into
    1 x 100 k on 1:15

    800 fr build 200's

    4 x 25
    odds no breath
    evens 4 strokes fast


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  4. Distance Rules (on Monday and Tuesday...)

    by , September 6th, 2011 at 11:41 AM (Year Three: The Road Back)
    My entire household has had this nasty cold and it looks like its finally my turn. Why oh why do my kids need to share everything?!

    Yesterday, we didn't have an official team practice, so I ended up doing an open water swim with BD's group. The kicker is that everyone in this group except me is doing Big Shoulders or LaJolla next weekend, so they took it easy and only did 2K. So... I went home after the 2K and biked 10 miles - part of my build-up to start racing AquaBikes next summer.

    As for today, here's what we did at the pool:

    300 Warm-Up
    1 x 600 Free on 9:00 pace
    2 x 100 Free on 1:30
    4 x 75 Free on 1:30
    1 x 500 Free on 7:30 pace
    1 x 50 Kick on 1:30
    4 x 75 Kick on 1:30
    1 x 400 Free on 6:00 pace
    4 x 75 Free on 1:30
    1 x 300 Free on 4:30 pace
    1 x 50 Pull on 1:30
    2 x 75 Pull on 1:30
    1 x 200 Free on 3:00 pace
    2 x 75 Free on 1:30
    100 Cool-Down
    Total Yards - 3900

    This was intended as a 4400 yard day, but I was struggling to make the 100s on 1:30 and opted to do 75s instead. Just chalking today up to one of "those" days in the water and trying to stay positive. All in all, I don't feel 100% and can't really breathe through my nose. Hoping this is the worst that my cold will get. My husband was down for almost a week; my older daughter just a day; my youngest just the sniffles. Come on sniffles!

    Hope you stay healthy as the weather takes on a decidedly autumn feel.

    Enjoy your swims!
    Categories
    Swim Workouts
  5. Tuesday workout

    by , September 6th, 2011 at 08:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.

    SCY

    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  6. Monofin Monday, Sept. 5

    by , September 5th, 2011 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 100 backstroke w/turtles @ 2:00
    12 x 25 shooters w/monofin
    4 back/4 belly/4 twirling

    Speed Sets:

    4 x 25 w/monofin
    -- 12.5 burst + 12.5 easy
    50 EZ

    6 x (50 AFAP + 50 EZ) @ 3:00
    -- did dolphin kick on back with monofin
    -- went 21 high-22 low
    -- would have done more recovery, but it's hard to swim slowly with an MF on
    -- horrible flip turns on the first few, but then got my kick count down
    -- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
    -- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)

    Warm Down:

    4 x 150 w/paddles
    50 scull + 50 kick + 50 free
    50 EZ

    Total: 2750

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

    My favorite Finis Shooter monofin, http://www.swimoutlet.com/ProductDet...oductCode=2181, has been missing for many months. I've tried using my Finis Trainer 2 monofin, http://www.swimoutlet.com/ProductDet...oductCode=2183, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.

    I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.

    First day of school for my girls tomorrow! But still in mourning for Fort Son.
    Categories
    Swim Workouts
  7. Monday, Sept. 5, 2011 5:00am Labor Day Swim

    by , September 5th, 2011 at 10:21 AM (Fast Food Makes for Fast Swimming!)
    I had big intentions of making a full 2 hours this morning, but I kicked my butt so hard in the first half of the workout that I had to cut it short. Too physically exhausted now.
    Good thing I have to work now...on Labor Day! That's the joy of being in the maintinence work. I get to work while others are at play. At least I still get to swim...it's what keeps me sane.

    Warmup:
    500 Free
    400 Free Pull
    300 IM Drill
    200 Kick w/ board (it was at this point that the other swimmer finally started hopping in the pool)
    So I scored a 1200 for my "count the yardage" game.
    100 Free

    Workout design borrowed from Ghat Tuy: (no breaks till the end)
    4 x 150 Free @ 2:00 (1:47s)
    4 x 125 Free @ 1:35 (1:29s)
    4 x 100 Free @ 1:15 (1:10/1:11)
    4 x 75 Free @ :55 (:51/52s)
    4 x 50 Free @ :40 (:35s)
    4 x 25 Free @ :20 (17s?)

    100 EZ Kick

    Round 2: (IM Order)
    skipped the 4 x 150 (this was for time constraints)
    skipped the 4 x 125 (and because I didn't want to feel the pain )
    did:
    4 x 100 @ 1:30 (1 each stroke)
    4 x 75 @ 1:05
    4 x 50 @ :45
    4 x 25 @ :25

    200 Free Pull
    100 EZ
    ---------------
    5000 Yards in 90 minutes
  8. TS Lee Workout

    by , September 5th, 2011 at 10:00 AM (Pete's swim blog)
    I'm not sure if it is a tropical storm anymore and we are so far north, there are hardly any winds from this system but there is plenty of rain. The big trick was finding a pool open early on labor day morning. We ended up at a community 25 yd pool which was pretty nice. No lane ropes but there were at least lane markings. Since there was nothing to buffer the waves, I went without a drag suit. About half way through some joggers ran by and stared at us like we were nuts. Really!!? At least we intended to get wet. Got a good hour and a half in.

    SCY

    400 Warm up

    2 times through:
    * 25 bk/75 fr - 1:40
    * 25 bk/75 fr - 1:35
    * 25 bk/75 fr - 1:30
    * 25 bk/75 fr - 1:25
    * 25 bk/75 fr - 1:20

    25 Easy

    1000 Relay (Target 9:00; we did 10:12 to 10:20) Just to choppy to make any really fast times. 3 teams of 2 (everyone did 500 yds).

    25 Easy

    4 times through
    * 100 - 1:10
    * 50 - 1:10
    2 x 100 - 1:10

    10 Minutes easy Fly down/bk kick back (I did 550 yds)

    10 x 100 - 1:30 (25 fly/75 free)

    (4300 Total)
    Categories
    Swim Workouts
  9. Week of 8/28/11 - 9/3/11

    by , September 5th, 2011 at 12:51 AM (An Uber Clydesdale Swimmer's Journey)
    A new week is upon us, so it's time for my first blog about my swim workouts.

    Monday
    2300 SCY - The main set consisting of nothing but 50s was crazy! It seemed like it was one sprint to the next. I was able to make the intervals, but man I was really pushing it hard. The great part was we had a lot of new faces. The team is continuing to grow.
    http://t.co/Fvi9nd4

    Wednesday
    2800 SCY - Coach really changed things up today. Our warm up set almost seemed like a warm up set and a mild first set. Tonight's workout was almost my longest (which is 3000 SCY). I was finishing my cool down as the lifeguards were blowing their whistles for the closing of the pool.
    http://t.co/hm1XxOz

    Friday

    2600 SCY - Friday's workout had an even longer warm-up but I really enjoyed the whole workout. I liked that I was able to get some breaststroke in, and even made coach happy with a few laps of butterfly.
    http://t.co/hniz3ua

    Go The Distance progress
    45.4 miles

    Summary
    No matter how much I try and how hard my coach pushes and encourages me, I can't seem to get the hang of doing butterfly for any more than one lap. He says I have a good stroke, and even says it's better than his.

    I either don't do it, or it's 100% sprint. Anything in between and my stroke becomes bobbing for apples. On Friday we had to do a 200 IM and I was spent by the first lap of the butterfly. I can pace myself with the other three strokes, but there is something about fly that makes me crazy!

    Other news, this time good news, hopefully!
    Apparently the pool manager is looking to put together a masters water polo team, so I hope we can get enough people to make it fly. I'd love to get into the pool once a week and play some water polo. It was my other sport of choice in high school and the sport I love to watch (in person or on tv).

    If you are in the Fontana/Rancho Cucamonga/Ontario area and you'd like to join us, let me know. It'll be a fun way to spend a Sunday.

    Tuna

    Updated September 6th, 2011 at 10:27 AM by tuna

    Categories
    Swim Workouts
  10. Sunday, Sept. 4

    by , September 4th, 2011 at 07:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 single arm drill @ 1:00
    10 x shooter on back

    Main Sets:

    10 x 50 w/fins @ 1:15
    15 burst dolphin kick + cruise kick
    50 EZ
    10 x 50 w/paddles @ 1:15
    odds = front scull
    evens = torque drill
    50 EZ
    10 x 50 w/kickboard & fins @ 1:15
    dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
    50 EZ

    Total: 2800

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

    Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
    Categories
    Swim Workouts
  11. HSA Saturday

    by , September 3rd, 2011 at 09:53 AM (Pete's swim blog)
    Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.

    SCY

    300 Free
    300 Br down/fr back
    300 Bk down/fr back
    300 Fl drill down/fr back

    200 Kick (w/fins)
    8 x 25 IM Order - :30
    200 Kick (w/fins)
    8 x 50 IM down/fr back - :50
    200 Kick
    8 x 75 - odds IM/evens fr
    200 Kick

    8 x 100 Fr - 1:25 (made 1:15s)
    300 Pull (dropped drag suit)
    8 x 50 Fr - :45 (made :32-:34)
    300 Pull
    8 x 25 Fr - :25
    300 Pull

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  12. Friday, Sept. 2

    by , September 2nd, 2011 at 05:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm drill

    Main Sets:

    8 x 25 shooters w/fins

    16 x 25, no fins
    4 x (2 shooters + 2 streamline glide drill)

    4 x 150 w/paddles
    50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
    -- paddles are not conducive to easy shooters

    4 x 100 @ 2:00
    50 back + 50 breast cruise

    8 x 25 closed fist no breather free

    8 x 25 chest press fly, no kick

    200 EZ

    Total: 3100

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

    Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.

    This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
    Categories
    Swim Workouts
  13. Fast Fri Sep 2nd, 2011 scy

    by , September 2nd, 2011 at 01:47 PM (Ande's Swimming Blog)
    Fast Fri Sep 2nd, 2011 scy

    my cold is on it's way out, still a bit stuffy, but fever's gone

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:05ish
    wore new training jammer
    swam with a triathlete
    Beside Mike, Brad, Marcio, Jim, Todd, Mark & Larry

    WARM UP
    board said 5, 4, 3, 2, 1 swim till 6:26
    we went till 6:30

    Main SET: scy

    20 x 100 on 2:30, 5 rounds of:
    1) fr FAST went 56's, 7's, & 8's
    2) IM FAST went 65's - 68's
    3) K fast went 67's, 8's & 9's
    4) easy

    200 FR FAST for time in heats
    swam in Heat 2, which gave me 3 minutes more rest
    dove, did 150 2 beat kick, 50 6 beat kick
    went 1:57

    50 easy

    no practice tomorrow,
    might do a Postal 5k this Sunday

    ALSO Way to go to Longhorn Masters & former UT swimmer Katy Dooley.
    She had a recent mention in the Statesman by Pamela Leblanc
    She started her swim last night at midnight and just a few minutes ago, she completed her chilly 21 mile swim in under 10 hours,
    someone did a great job updating her FB page with pics & progress reports
    quite an accomplishment!

    Updated September 2nd, 2011 at 02:04 PM by ande

    Categories
    Swim Workouts
  14. Holy IM, Batman!

    by , September 2nd, 2011 at 12:04 PM (Year Three: The Road Back)
    Going into today's set, I knew it be a stroke-focused kind of day. Fridays usually are. Today, however, was not just stroke, but IM. Add that to the fact that my coach is trying to wean me off my fins.... it was a long morning. Here's what we did:


    400 Warm-Up
    2 x 200 IM Drill/Swim by 25 on 4:00 (w/o fins)
    4 x 200 Rotating IM on 4:00 (w/ fins)
    6 x 50 Kick on 1:10 (w/o fins)
    2 x 25 Kick on 1:10 (breaststroke - see below)

    2 x 400 IM on 8:00 (w/ fins)
    200 Cool-Down
    Total Yards - 2950


    I was supposed to do 8x50 Kick on 1:10 and was trying out a buddy's breaststroke fins. Still sucked. I got in a 25 breaststroke kick (w/ his fins) in about a minute. No Lie! So, I waited :10, took off his fins (which didn't fit quite right either), and did a 25 unassisted breaststroke kick to get back to the starting side of the pool. It actually was faster w/o fins than w/ fins. For the other 6 50s, I went w/o fins and made them all! YAY!


    Not sure what the weekend holds for swimming. My daughter has been bumped to the Varsity XC team for the first time in this Saturday's race. I wasn't going to drive the almost two hours to her meet; I am now. Racing varsity as a freshman (at least for this one meet) - awesome girl! That kind of lets out swimming with the team. And, my back-up pool (the close one) is closed for cleaning until Tuesday. Hoping for an open water swim on Sunday. We'll see what the weather does. If nothing else, maybe an alternate YMCA will NOT be re-doing their pool. One can only hope.


    Hope your weekend swims are good ones!
    Categories
    Swim Workouts
  15. Friday, Sept 2, 2011 5:05am 300+

    by , September 2nd, 2011 at 10:45 AM (Fast Food Makes for Fast Swimming!)
    Warmup/Main/Go till 300 miles

    Going down the mountain (8,7,6,5,4,3,2,1)

    800 Free
    700 Free Pull
    600 (4 x 150 Free @ 2:00) held 1:50s
    500 (4 x 125 Free Pull @ 1:35) held 1:29/30
    water break for 1:00
    400 IM for time (had to add a little flavor to the workout) went 5:10 Pretty good for this point of the yardage day!
    300 (3 x 100 Free @ 1:20) 1:13-15s
    200 (4 x 50 Free @ :40) :38s
    100 (4 x 25 Free @ :20) :17/18s

    200 cooldown
    -----------------
    3800 Yards in a little over 55 minutes.

    Had a late start, the guy with the key was a few extra minutes late. Wasn't sure if I was going to be able to make it, so I just busted my a** from the first 800, and didn't stop much in between sets.

    After my water break I was a little re-energized so I went for a timed 400 IM. Great feeling until the 75... and the ouchy. Recovered in the back and brought it home hard.
    The 3,2,1 part at the end was just a recovery aerobic swim. My muscles are sore, probably a combination of the daily double I did yesterday & this. My last 3 practices have totaled almost 11,000 yards, which is a lot for me. Some age groupers and GDanner do that in one session!

    After inputing my GTD data, here's what it said:

    300.00 miles swum (=528,004 yards, =482,807 meters).
    Most recent milestone achievement: 300 miles on 09/02.
    But still said:
    You'll need to pick up the pace to achieve your goal this year.

    STUPID COMPUTER!! I can never make this thing happy!
  16. Friday Power Hour

    by , September 2nd, 2011 at 09:21 AM (Pete's swim blog)
    Good workout. Made the first 1000 with a drag suit. Took it off for the rest. 625 fly is good for me but I came in with a few seconds to spare. Should have gone 100 fly on the last 100. Wanted to break 2:50 on the last 200 br but I was pretty happy just to keep it all under 3:00.

    SCY

    400 Warm up

    2 x 75 - 1:10 Fly/Free/Free
    2 x 75 - 1:05 Free
    2 x 75 - 1:10 Back/Free/Back
    2 x 75 - 1:05
    2 x 75 - 1:10 Br/Free/Br
    2 x 75 - 1:10
    100 IM - 1:30

    5 x 200 - 3:00
    Odds - Hard Stroke (I did br - 2:55, 2:51, 2:52)
    Evens - Easy Free

    50 Easy

    1000 - 15:00
    Maximize fly - Open turns every 100. If ahead of 1:30 pace, substitute 25 free w/ 25 fly.
    I did 625 fly (50, 50, 75, 75, 75, 50, 50, 50, 75, 75)

    5 x 200 - 3:00 Descend
    I did IMs w/ a 200 free in the middle
    3:00, 2:55, 2:30 (Free), 2:50, 2:45

    200 Cool Down

    (4650 Total)

    Updated September 2nd, 2011 at 04:04 PM by pmccoy

    Categories
    Swim Workouts
  17. Grown Up Pool, Thursday Sept. 1

    by , September 1st, 2011 at 11:29 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 110 x 3 x 15
    skull crushers, 30 x 2 x 20
    push press, 40 x 2 x 15
    assisted dips, 2 x 10 w/40 assist
    -- liked this Icarian machine better than the Cybex I tried in MN
    deadlift singles, 145 x 3, 135 x 7
    extreme angle step ups, 40 x 1 x 10
    -- forgot other set
    explosive leg press, 230 x 3 x 15
    altitude drops, 2 x 10
    med ball slamming, 10 minutes


    Swim/SCY @ Mason:

    Warm up:

    300
    4 x 25 scull

    9 x 100 @ 2:00
    1-3 breast (various kick and drills; I swam with fins)
    4-6 back
    #4 = 50 kick + double arm back
    #5 = 50 kick + 2 left, 2 right
    #6 = 50 kick + 50 fast
    7-9 fly
    #7 = 50 dolphin kick on back + 50 single arm
    #8 = 50 dolphin kick on back + dive drill
    #9 = 50 dolphin kick on back + 50 fly fast

    100 EZ (did 50)

    16 x 25 w/fins @ :40
    1-2 = underwater
    3 = fast
    4 = easy
    -- I did the kicks fastish instead.

    50 EZ

    4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
    -- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.

    4 x 100 IM descend @ 1:50

    4 x 50 @ 1:10
    -- alternate easy/fast
    -- did backstroke

    4 x 25 @ :40
    alternate easy/fast

    200 W/D (did 100)

    Total: 3600

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

    I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."

    I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.

    On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
  18. Thursday, Sept. 1, 2011, 5:15pm (Round #2)

    by , September 1st, 2011 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    Going for the daily double and some today. And I felt great doing it. Get ready in 3 weeks PWB, here I come.
    I just might be able to crack 300 miles tomorrow morning, but it'll be tough in an hour to get there. I'm still 36 miles behind my goal pace, but I'll start gaining on that really quickly now. I just had to work too much and not swim over the summer, so I got a little behind schedule.

    After tonight's swim, here's my GTD page:
    My Go The Distance 2011 Progress
    297.84 miles swum (=524,204 yards, =479,332 meters).
    Most recent milestone achievement: 250 miles on 07/13.
    2.16 miles (= 3,796 yards, = 3,471 meters) to next milestone (300 miles milestone).
    My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:

    You'll need to pick up the pace to achieve your goal this year:
    My goal pace: 334.25 miles required as of today to reach my goal by the end of the event
    My actual current pace: 297.84 miles as of today


    Workout/Warmup:
    500 Free
    400 Free Pull
    300 IM (K, Dr, S by 25s)
    200 Kick w/ pullbuoy out front on stomach - this was harder than I thought!
    100 Free

    10 x 50 Dolphin Kick w/ training fins @ :55
    All with minimum 6 underwater kicks each wall
    #1-5 SDK on back, #6-10 Kick w/ arms at side
    100 Breaststroke Kick to keep the legs from cramping up

    Here's a page out of KNelson's workouts:
    4 x 125 Free @ 1:30 (1:24, 1:27, 1:25, 1:24)
    1 minute rest


    4 x 125 Free w/ rotating 25 Fly in middle @ 1:40
    • 25 Fly, 100 Free (went 1:27)
    • 25 Free, 25 Fly, 75 Free (1:28)
    • 50 Free, 25 Fly, 50 Free (1:26)
    • 75 Free, 25 Fly, 25 Free (1:24)
    4 x 75 Free Pull @ :55 (held :49-:51)
    right into
    4 x 25 Free FAST @ :20 (held :15-:16)

    100 EZ

    I was feeling good tonight so I went for a 100 Free AFAP from a push (took off the drag suit, was wearing an older TYR Fusion2 jammer, did not shave)
    -went :57 I was happy with this. My quads were trying to cramp off each pushoff on the turns, if I would've given even one dolphin kick in the pushoffs it would've been insta-cramp!

    100 EZ and out
    -------------------
    3800 Yards + 3300 Yards from the a.m. = 7100 Yards for the day.


    Looks like I need 3800 Yards tomorrow to hit 300 Miles on GTD. That'll be tough in an hour, but possible.
  19. Thu Sep 1st 2011 scy

    by , September 1st, 2011 at 04:23 PM (Ande's Swimming Blog)
    Th Sep 1st 2011 scy

    Wed: had a cold, did not train,
    found out Wednesdays are LCM


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 7:30 dove in 6:05ish
    wore new training jammer
    swam my own lane
    Beside Tyler, Todd, Korey, Mark & Larry,

    WARM UP
    25, 50, 75, 100, 125, 150, 175, 200 & back down
    first 25 no breath

    Main SET: scy

    1000 fr for time
    cruised it
    went 11:34

    16 x 25 on 30
    IM desc each stroke by 4's

    500 fr for time
    swam easy speed
    went 5:17

    8 x 50 on 1:00 2 each stroke

    8 x 100 done
    odds 1 breath on 1st 25, then 2 on 2nd, 3 on 3rd & 4 on 4th
    evens 4 breaths on 1st, 3 on 2nd, 2 on 3rd, & 1 on 4th

    assigned:
    8 x 25 k fast on on fastest pace you can hold
    should have done 8 on :20 but
    did:
    200 K no board,
    easy speed pretty strong but not all out
    went 2:24


    100 easy
    Categories
    Swim Workouts
  20. Goal Set Today

    by , September 1st, 2011 at 12:07 PM (Year Three: The Road Back)
    Today was a day not to be missed. (Please read the intended sarcasm into that.) But... today was one of those "necessary workout" kind of days. (No sarcasm intended.) Here's what we did:

    250 Warm-Up
    6 x 50 Kick on 1:00
    20 x 50 Goal Pace Free Set on 1:30
    4 x 200 Pull on 3:15
    450 Cool-Down
    Total Yards - 2800

    My first 50 in the goal set was a blisteringly slow :38. Note that the goal is to maintain the same (i.e. QUICK) pace throughout the set. A :38 was just not good. On the next 50, I really focused on the push-off and dropped to :36.5 and was able to maintain a :36-:36.5 over the next 10 50s. For the next 8 50s (#12-19), I dropped the :36-:36.5s to :35.5-:36. Whoo hoo! On the last one, I dropped to a :34. YAY! While I wish the overall times could have been slightly lower (i.e. maintaining :34s throughout), I was happy to find my groove again and re-establish the breathing pattern I've been using for sprinting (i.e. 3 breaths only on the first 25). I know many of you will say that 3 breaths is too many. I agree, but it's better than I've been doing lately and it was nice to re-establish that baseline. Now I feel like I can work on getting that down to 2 breaths on the 1st 25. What I like about re-establishing that pattern is that I know exactly when the wall is coming up and am able to maintain more speed into the flip turn.

    Better focus? Two breaths into the wall or three breaths out of the wall? Currently, I'm breathing with just about every right-side stroke coming back. What do you think? Where is the additional speed to be found?

    Enjoy your swims today and I'll check in after another happy stroke day tomorrow!
    Categories
    Swim Workouts