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Swim Workouts

  1. Monday, March 1

    by , March 12th, 2012 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    5 x 100 @ 2:00
    smooth 50 back + 50 breast
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    24 x 25 w/fins
    odds = up tempo @ :30
    evens = EZ @ :45
    -- 6 free, :30 rest, 6 back
    100 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    -- went 8 mid-highs
    50 EZ

    4 x 25 scull
    50 free

    Total: 3050

    hottub, 15-20

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

    Springing forward, clock wise, never agrees with me. I figure it'll take about 2 weeks to get back on my prior schedule. Good thing the Albatross is an afternoon meet!

    Felt Ok today. Scapular area is still sore. I think maybe all the scapular stretching I've been doing is contributing. I'm just going to rest it today.

    I saw the Harvard LCM Champs might be the first weekend in June. I thought this might be a good alternative to Omaha ... But I see on the calendar that I have both crew and track conflicts that weekend. Schools get out the end of June here. Like Fort Son, Teen Fort will row on a heavy weight 8, possibly all season. The HS coach doesn't really believe in lightweight rowing. Huh. Unlike Fort Son, she is fine with it as the high school team has outstanding heavyweights.

    I received the Arena Carbon Pro I had pre-ordered for nationals in the mail. They sent me an open back instead of the closed back I ordered. But I can exchange it if I want when they get new stock. I think I'll wear m Arena X-Glide (closed back) at the meet this weekend and Zones next month. The fabrics on all the new kneeskins, except the FS3 which is decidedly thicker, feel fairly similar. I'll be interested to see how the Arena feels in the water compared to the LZR Elite I've been wearing for 2 years.

    I'm worried about Fort Son. He's been getting worse. Now that they think his liver enzymes suggest it's inactive mono and that he has some other rare infection. Could be many many different things. He's having urine, blood and muscle enzyme tests tomorrow, but they don't seem to have much hope about being able to identify it. They are also testing for really horrible things like leukemia, though they think it's highly unlikely. At least it's not some crazy life threatening infection as he is back to rowing, though not even close to his usual level. He leaves Wed for his spring training trip in TN. I feel really badly for him. He trained really intensely all summer-fall-winter. And I just hope he'll be better soon; he's having some trouble just getting through finals. I'm a bit of a freaked out mommy at the moment.

    Updated March 12th, 2012 at 07:45 PM by The Fortress

    Categories
    Swim Workouts
  2. Workout 03/12/12:

    by , March 12th, 2012 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    8 x 50's
    - odd: kick on :60
    - even: Quarter Strong FR on :55

    25 EZ, 50 FR fast (27.12), 25 EZ

    8 x 25's on :30
    - odd: stroke drill
    - even: Burst and cruise 8/10/12/full

    4 x 75 on 2:00
    - 2 FR (43+, 44-)
    - 2 Back (49-, 48+)

    4 x 25 AFAP on :60
    - 2 FR (12.43, 12.39)
    - 2 BK (14.54, 14.37)

    200 easy and out (including some back starts)
    (solo/Rec/2400 yds/65 minutes)
    -------------------------

    Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.

    It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.

    You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.

    Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
    Categories
    Swim Workouts , Planning
  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/13/12

    by , March 12th, 2012 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25-half blast kick/half swim :45
    1 X 100 swim -

    4 X {3 X 50 1:15 Choice
    #1:easy #2:build #3:fast

    1 X 75 easy -
    1 X 100 blocks @ 100%
    1 X 75 easy -

    1 X 300 4:00
    1 X 200 2:40
    1 x 100-fast- 2:00
    Three rounds. 100 is fast on each round.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  4. 03.12.12

    by , March 12th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp ~85. Felt cruddy but swam pretty fast (for me).

    SCY

    400 Warm up

    4 x 100 - 1:30 (Held 1:10 on all 100 free today)
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Fly)
    50 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Back)
    150 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Breast)
    100 Easy

    4 x 100 - 1:15
    50 Easy

    200 IM Timed (2:34.5)

    200 Cool down

    (4850 Total)
    Tags: 200, i m, timed
    Categories
    Swim Workouts
  5. Workout 03/11/12:

    by , March 11th, 2012 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk/200 im drill

    6 x 50 kick on :55
    2 x 100 fr on 1:30
    - 25 dps, 25 fast

    6 x 75 bk on 1:10
    - focus on underwaters
    4 x 50 fr on :45
    - quarters strong

    Two times through:
    4 x 25 on :30
    - odd burst and cruise (6/8)
    - even fast
    -- 1st round: odd free, even back
    -- 2nd round: odd back, even free

    200 easy and out
    (Solo/Rec/2650 yds/45 minutes)
    ------------------------

    Had a nice swim today. My right foot has four blisters from the fin workout yesterday - I've been using the liquid bandage stuff for the sting and the protection. Question for the night: pop the one intact blister or leave it alone?

    With the Harvard meet starting for me this Friday, I am in taper mode. I feel like the 75's are useful and took the idea from That Guy's weekly report. I was able to hold :52's, and was really working the underwaters. I think that is my best opportunity to drop time this weekend.

    I then went into some speed play with the quarter strong and burst swims. So far everything is "feeling good" in the water, so I am looking to beat my seed times for the events this weekend. (I entered my fastest times for all events, save the 200 breast - I'll be happy to get under 3 minutes )

    The results from the Simon's Rock meet have been added to the database, and you can see my swims and splits here. Remember, that 200 free time is actually a 200 Fly

    Updated March 11th, 2012 at 09:17 PM by rxleakem

    Categories
    Swim Workouts
  6. Sunday, March 11

    by , March 11th, 2012 at 06:24 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises

    2 x 5 altitude drop from high box + squat jump

    35 minutes foam roller, stretching, yoga


    Swim/SCM/Solo:

    Only time for a quick dip in the hot gym pool, which was happily 84 instead of the usual 86.

    600 various

    7 x 50 fly drills
    50 EZ

    20 x 25 @ whatever
    odds = up tempo free w/fins
    evens = EZ
    50 EZ

    3 x 50 burst dolphin kick + cruise
    50 EZ

    Total: 1750 m

    15 min hottub

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

    Took yesterday off as per usual while Mr. Fort went on a 24 mile run. He's been struggling with injuries too; I'm amazed he could do it.

    My shoulder/rhomboid area is feeling better. Predictably, I am now having some neck/trap issues. But I have a massage scheduled Tuesday and can hopefully get all the kinks out. This week I'm going to reprise my workouts from the week of Feb. 27 in prep for the Albatross meet.

    I saw that KPN broke my WR in the 100 back SCM at French Nationals. She didn't say what her time was though. And I still have the NR because she is swimming with her French team. But I am swimming it this Saturday.

    Speedo and Jimby have concocted a plan to go to Nationals in an RV. They are attempting to cajole Stud and me into joining this experiential expedition. As a non-college student and insomniac, I have demurred. Jimby is probably pitching a new article topic already ...
    Categories
    Swim Workouts , Yoga
  7. Workout 03/10/12

    by , March 10th, 2012 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    My trip to Philly yesterday went well, and thanks to tjrpatt I was able to drop in on the masters practice at Ridley High School. You can check out the details here at his blog . A nice variety, even fins (which I have never used before) and some underwaters. It is really a treat to swim in cool water for a change.

    I updated my pool list. Thanks again for your help, Tom!
    Categories
    Swim Workouts
  8. March 10, 2012

    Warm-up (1200)
    2 x 200 @ 3:20
    2 x 200 @ 3:15, 50 catchup / 50 swim
    2 x 200 @ 3:10, 25 catchup / 75 swim

    Set I (300 / 1500)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2250 / 3750)
    Lifted from Water Rat's March 8th workout.

    6 x 100 @ 1:30 - moderate (1:18 - 1:20)
    5 x 100 @ 1:35 - descend (1:20 -> 1:15)
    4 x 100 @ 1:40 - hold fastest pace from above (all 1:16 & 1:15)
    3 x 100 @ 1:45 - descend, starting from pace above (1:14, 1:13, 1:12)
    2 x 100 easy
    1 x 100 fast (1:09)

    3 x 50 @ :50, :55, :1:00 active recovery

    Set III (1250 / 5000)
    3 x 200 @ 3:00, descend 1 - 3
    8 x 50 @ :45 kick w/fins
    10 x 25 @ :45 no-breather

    * 5000 *

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

    I was happy with my times on the third set, I was pleasantly surprised that I was able to descend my times on each set. I didn't think I was going to be able to beat the 1:12 on the last 100, so I was really happy to see the clock when I touched. That is the first time I have broken 1:10 in more than 30 years

    Updated March 10th, 2012 at 10:47 PM by eric.carlson

    Categories
    Swim Workouts
  9. March 9, 2012 - Heart rate set

    Warm-up (1600)
    2 x
    4 x 100 free @ 1:50 1st round, 1:40 2nd round
    4 X 50 drill, IM order
    4 X 50 kick, IM order

    Set I - Heart Rate Test (2000 / 3600)
    8 x
    200 @ 3:45
    50 @ : 1:00
    Swim 200s at 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70% and record times and heart rate
    Take pulse for 10 seconds at 3 time points after each swim:
    * Immediately after touching the wall
    * :30 after touching the wall
    * 1:00 after touching the wall

    Set II (500 / 4100)
    20 x 25 @ :30 no-breather

    Wrap-up (200 / 4300)
    200 easy

    * 4300 *

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

    The Heart Rate test set is from Week #8's High Volume Workouts, [ame=http://forums.usms.org/showthread.php?t=20226]Workout #1[/ame].

    It was a fun set and the swim felt decent. I am not sure that I hit the percentages, but I managed to descend to and from the "100%" swims and my heart rate went up and down accordingly. Here are my times and the sums of my heart rate samples:


    * 70% -- 2:43 54
    * 80% -- 2:37 56
    * 90% -- 2:34 56
    * 100% - 2:32 58
    * 100% - 2:31 54
    * 90% -- 2:35 55
    * 80% -- 2:36 48
    * 70% -- 2:39 51


    The article Patrick links to says to create a "pulse plot" of the sum of the pulse counts versus the swimming speed. A little bit of spreadsheet magic and:



    WTF, that doesn't look much like the graph in the Salo book! The best-fit lines through the data sets on that plot fit the points fairly closely, but not on mine... To try to see what happened, I use all of the heart rate samples instead of just the sums:


    * 70% -- 2:43 23 19 14
    * 80% -- 2:37 23 19 14
    * 90% -- 2:34 23 19 15
    * 100% - 2:32 24 20 14
    * 100% - 2:31 23 18 13
    * 90% -- 2:35 23 19 13
    * 80% -- 2:36 22 14 12
    * 70% -- 2:39 22 15 13


    to create a graph and plotted a best-fit line for each sample period:



    From this I see that there was a huge amount of variance in my heart rates taken 30 seconds after a swim. What would cause this?

    Maybe part of the problem is that there isn't much difference in the speed between the "70%" and 100% efforts. Or maybe it is because my fastest heart rate was only 144. Or maybe the problem is that I am not in very good shape yet!

    Several times when I was taking my heart rate, I noticed a significant decrease in rate during the second sample (30 seconds after finishing). It was a strange sensation, the rate suddenly dropped significantly and stayed at the lower rate. Somewhat similar to the RPM change that happens when shifting a car to a higher gear. I don't know that this had anything to do with anything, but it was a strange feeling.

    Do these results say about my condition, or will they only have meaning once after I try this set again?

    Updated March 10th, 2012 at 10:48 PM by eric.carlson

    Categories
    Swim Workouts
  10. Really stepping it up now - and feeling good

    by , March 10th, 2012 at 04:48 PM (Nobody Special)
    * Had a killer workout today. I had to wear fins for most of it but this is by far the most intense work-out in the pool for me since this spine injury hit me back in January. Here is the work out:

    4200 yds total
    100 warm up

    4x400 free (1 m)

    4x300 free (1 m)

    4x200 free (1m)

    4x100 free (1m)

    100 warm down


    *Didn't get to log yesterday's work out. Here it is:

    2400 yds

    100 warm up

    10x100 free

    10x50 back-kick

    5x100 back

    8x25 fly

    100 warm down
    Categories
    Swim Workouts
  11. 03.10.12 - Saturday workout

    by , March 10th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Billy at HSA. Pool temp ~82. Wore Speedo brief. Pool was set up long course today. Nice surprise!

    LCM

    400 Warm up

    8 x 150 (odds Kick/Swim/Kick, evens Swim/Kick/Swim)
    3 x 200 (150 Free/50 IM Order)
    3 x 200 (50 IM Order/100 Free/50 IM Order)
    100 Easy

    3 x 200 Pull
    3 x 200 Reverse IM Order
    6 x 100 (Odds 50 Free/50 IM Order, Evens 50 Easy/50 Fast)

    300 Cool down

    (5000m Total)
    Categories
    Swim Workouts
  12. Friday, March 9

    by , March 9th, 2012 at 04:55 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises for the various twingey body parts

    30 minutes foam roller/stretch/yoga

    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    -- lap swimmer interrupted to ask what stroke I was doing. lol

    10 x 25 DPK back shooters @ :40
    50 EZ

    10 x 25 long breast pullouts @ :40
    50 EZ

    8 x 25 DPK belly shooters @ :40
    50 EZ

    8 x 25 no breath DPS free @ :40
    -- working on better head position
    50 EZ

    Total: 2200

    hottub, 20 min


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

    I was supposed to meet up with Speedo today, but he was crammed at work. May have been for the best anyway. I was tired from 2 speed workouts (1 the meet) and a lactate workout since Sunday. Definitely due for a slow recovery workout. And my jabbed shoulders and back were still slightly sore.

    After a couple weeks of waffling, I entered the Albatross Meet on March 17. I entered 100 fly (likely 50 split), 100 back, and 50 free. My thinking is that, after Warrenton, I want to crank out a fast rested (first event) 50 fly. I definitely want to swim one 100, and chose backstroke. It will be good practice in working on turnover for my 100 at Nats, which is a focus event there. 50 free is right at the end and I'll get to swim in the fast all girl heat. I will most likely do a lot of back SDKs off the turn unless I chicken out. But it seems like this would be a good time to experiment with that.

    I'll probably do essentially the same workouts I did the 5 days before the Warrenton meet for this meet. Then, it's cram cram cram before taper time. I am pretty sure I do not need my usual 3 week taper with my revised training regimen. I'm not sure how I'll work around Zones with it only 2 weeks before Nats. I will likely resolve not to care about those times and swim off events and fun relays.

    I have a scratchy throat, which I hope it not a prelude to some spring ailment. I'm hoping it's just the high pollen count. And I feel very bad for Fort Son. He's not getting any better, even feels worse, after taking a training break. He went in for a lyme test today, just to be safe. The freshman boat could be really hurting with him and another recruit down and out.

    Updated March 9th, 2012 at 06:46 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  13. FAST FRI Mar 9th, 2012, SCY

    by , March 9th, 2012 at 02:35 PM (Ande's Swimming Blog)
    FAST FRI Mar 9th, 2012, SCY

    Trained trained Wed & Thu

    Taper time has arrived

    Zones: 3 weeks away
    time to get fast strong & skinny

    GOOD NEWS ON THE HEALTH FRONT
    my doc recommended I have another surgery to get margins excised around where my bump was. the doc I met with said he'd like the pathologists at the med school in san antonio to take a look at my specimen.
    They said it was [ame="http://en.wikipedia.org/wiki/Nodular_fasciitis"]nodular fasciitis[/ame] (more) and not an atypical fibrous histocytoma. so we just need to observe the location and not have another surgery!

    Chris Coached SCY
    6:30 - 8:00 dove in around 6:50
    got a late start
    swam with Mike Varozza, Jim, Tyler, Kellie, Traci, beside Larry Ned, & Chris

    Warm Up
    missed it


    Main Set

    20 x 50 on 1:30
    odds fast at 200 pace
    evens easy

    did a few easy to get warmed up
    did 100's instead of 50's on the easy

    mixed it up

    assigned 500
    did 5 x 50

    10 x 50 on 1:30
    odds fast at 100 pace
    evens easy



    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

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

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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. Workout 03/09/12:

    by , March 9th, 2012 at 01:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 kick on :50

    8 x 50 Quarters Strong FR
    4 x 50 Quarters Strong BK

    400 loosen and out
    (solo/Rec/2100 yds/45 min)
    ----------------------------

    Another recovery day for me, which was fine since the Rec was packed this morning. Did my best to get in swims around everyone else, so the times on the QS's were variable - just looking to get a clear line for the AFAP portions.

    Off to Philly to visit Drexel with my daughter tomorrow, but plan on a morning swim with tjrpatt and the folks at the Ridley High pool before the tour starts. Should be fun - and I plan on wearing my square-leg suit (maybe with my drag suit on top).
    Categories
    Swim Workouts
  15. Friday, March 9, 2012 5:00am

    by , March 9th, 2012 at 11:14 AM (Fast Food Makes for Fast Swimming!)
    Today is birthday-day. Not for me though, but for two other swimmers on my team. One lady turned 50 today, and the other lady is 80! We're going to be throwing a big ice cream party at the coach's house tonight at 7:00pm if anyone wants to come!

    FREE TOO!!

    So, in honor of the 50 year old, who is very funny and enjoyable at 5:00 in the morning, I did the following set (while she did a 2500 continuous swim <-- what a nutball!!)

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

    My all in one workout (warmup/main set):


    50 x 50 @ :45
    • held :34-:36s throughout
    • every tenth 50 was Fly (was :33-34s on these)
    • cheated and did pull on #31-50 (not on the fly ones though)
    • while the set looks easy enough, it gets a little draining on your body. Especially swimming basically non-stop for 37 1/2 minutes on one set too. I'm not used to doing that very often either.
    • Originally I was going to do the last 25 of them on the :40 interval, but those plans changed too.
    10 x 50 Kick w/ board @ 1:00 (just made 'em)

    --------------------
    3000 Yards
  16. 03.09.12 - Friday workout: Trig angles

    by , March 9th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Pool temp 86. Wore my speedo brief.

    It was "bring your own set" day this morning. I dreamed up a pyramid last night with the idea of keeping everything on a 1:30/100 pace. After adding a couple seconds for kick and removing a couple for pull, the sendoffs suddenly looked very familiar... all the trig angles I had to memorize sine and cosine for in 10th grade. I've long since forgotted all the values but it's weird when patterns like that pop up.

    SCY

    500 Warm up

    Trig Angle Pyramid Set
    25 Kick :30 (30)
    50 Stroke :45 (45)
    75 Pull 1:00 (60)
    100 IM 1:30 (90)
    125 Kick 2:00 (120)
    150 Stroke 2:15 (135)
    175 Pull 2:30 (150)
    200 IM 3:00 (180)
    175 Pull 2:30
    150 Stroke 2:15
    125 Kick 2:00
    100 IM 1:30
    75 Pull 1:00
    50 Stroke :45
    25 Kick :30
    50 Easy
    Sendoffs were a bit frantic for me until I got to the 175 pull. Paddles and boards aren't always in the right place either but some backstroke kick and some pull buoy ferrying (during kick) can resolve that.

    Dave B's Set
    10 Times through:
    * 100 - 1:10
    * 50 - 1:10
    Mixed in some pull and 25 stroke. Last 100 was 50 Stroke/50 Free.

    Roger's Set
    8 x 25 - :40 (Breath Control)
    2 x Free no breath, 2 x fly no breath, 2 x breast underwater, 2 x underwater spider crawl. Underwater spider crawl is simply swimming directly under the lane rope on your back and pulling on the lane rope as needed to move you along. Kind of fun but I don't know what this helps improve.

    200 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  17. Workout 03/08/12: I think a smile says it all

    by , March 8th, 2012 at 08:55 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50 IMO
    - odds kick
    - evens stroke (one-arm fly)
    - last set = free

    5 x 100 on 1:30
    -FR/BK/BK/FR/BK

    200 loosen and out
    (solo/Rec/1800yds/35 min)
    --------------------------

    Nice and easy tonight - not too fast and not too long. I've been feeling tightness in my shoulders since the 2fly last weekend, and I went kinda heavy so far this week so I decided a recovery workout was in order. On the 100's, I kept the free at 1:06, and the backs at 1:14.

    I saw GregJS tonight - he was really happy about the meet last weekend. I also got word last night that the mini meet I am organizing on Sat., April 28th, is officially Recognized by USMS - same weekend as nationals, so I am hoping that the folks near SW VT will come on over. It's really exciting!
    Categories
    Swim Workouts
  18. Thursday, March 8, 2012 5:00am

    by , March 8th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull

    Did part of the written masters workout, but changed stuff more to my liking. It was all freestyle, and lately, I just am not in the mood to do long free swims.


    400 IM for time @ 6:00 (went 4:56)
    • splits just from eyeballing the pace clock:
    • 1:07 / 2:26 (1:19) / 3:51 (1:25) / 4:56 (1:05)
    • I've really needed another 400 IM fast in practice, they're kinda fun.
    6 x 50 Kick w/ board @ 1:00 (:50s)

    2 x 100 Free @ 1:30
    • 1st one fast (1:02)
    • 2nd one supposed to be faster (1:00)
    1:00 rest (then repeat)

    I switched it up on the 2nd round:

    400 Free Pull @ 6:00 (went 4:41) kinda sorta cruised it
    6 x 50 Kick w/ board @ 1:00 (:50s)

    2 x 100 Fly @ 1:30
    • 1st one fast (1:06)
    • 2nd one faster - yeah right! (1:08) good enough!
    100 EZ

    ----------------------------
    2400 Yards
  19. 3200 yards

    by , March 8th, 2012 at 06:55 PM (Nobody Special)
    100 warm up

    700 (25x50x75x100x200x100x75x50x25) (kick each 50)

    6x100 kick/pull

    12x75 free (50fast/25slow)

    12x50 (free/back/breast)

    4x25 fly (fins)

    100 warm down
    Categories
    Swim Workouts
  20. Thursday, March 8

    by , March 8th, 2012 at 02:58 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    6 x 25 no breath free @ :35ish
    50 EZ

    Speed/Power Sets:

    10 x 25 burst + cruise @ 1:00
    4 speed drills, 6 dolphin
    -- I can't think of any reason not to do this set every practice, except on a recovery day or a few days pre-meet
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- did them all push off on back with back SDK rolling into sprint freestyle (as practice for a 50 or 100 free turn)
    -- went 10 mid, 10 flat, 9 high, 9 high, 9 high, 3 x 10 flat-10 low
    -- the 10 flats and 9 high are faster than my typical low to mid 10 just doing free with some belly SDKs
    -- none of the breakouts were perfect (though it's likely none of my breakouts when swimming free are either)
    -- they seems to work better if I turn over onto my belly very quickly rather than a more gradual spin with a couple kicks on my side

    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 high, my fastest ever in practice
    -- had a sub-par breakout on the first 25
    -- I did this as a no breather, which is probably why it was my fastest
    200 EZ

    6 x (25 AFAP breast w/fins + 25 EZ) @ 1:30
    -- went 12 high and then all 13 flat-13 lows
    -- would've like more rest, but was running out of time
    50 EZ

    5 x (25 strong back shooter w/fins & parachute + 25 EZ) @ 1:30
    100 EZ

    Total: 3200/675 AFAP

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

    Another very solid sprint practice in the books. I am faster in fly when I don't breath. I wish there was no need for breathing. If I do a 50 fly split at the Albatross meet, I'm going to attempt to take only 1 breath on the second 25. I took 3 breaths at NE Champs, but I had been feeling the fatigue from day one of racing.

    After practice, I headed to see my doc at Capitol Spine & Pain, http://www.treatingpain.com/. Hadn't been in in ages. After examining the shoulder and rhomboid area, I likely have some inflamed muscles and tendonitis. Without any acute pain, there's unlikely any tearing. He did a few trigger point injections of advil and a touch of cortisone. Hopefully, that will calm those areas down. I have a follow up in 2 weeks, and we'll see how I'm faring and whether PRP may be required. He said it was fine to swim tomorrow, and I'm planning to meet up with Speedo. This time I'll bring my suit.

    I found a fairly cheap flight to Omaha. Now I just have to decide whether to pull the trigger and commit to LC Nats. I love the idea of swimming in the trials pool. I'm also somewhat enamored with the idea of just taking it easy in July and August after a lot of spring racing.

    Whey protein:
    http://www.livestrong.com/article/55...-whey-protein/

    Updated March 8th, 2012 at 06:11 PM by The Fortress

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    Swim Workouts