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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -09/13/11

    by , September 12th, 2011 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 50 descend 1-4 1:00

    2 X 200 kick 4:15
    4 X 50 kick :55
    1 x 50 swim

    1 X 200 IM 3:30
    1 X 100 2:00
    Four times through.
    100's: 1 of each IM order

    1 X 300 4:15
    3 X 200 2:45
    1 X 300 4:15
    3 X 100 1:15 or 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  2. Monday, Sept. 12, 2011 5:00am

    by , September 12th, 2011 at 10:42 AM (Fast Food Makes for Fast Swimming!)
    Ahhhhh... back to the good ol' schedule again. I like my 5:00ams. I know a lot of you probably think I'm crazy, but I can get the most bang for my buck that way (too much family life stuff in the afternoon). I usually always have the "fast lane" to myself until about 10-15 minutes before 6, so that gives me a good 45 minutes or so to "git 'r dun"
    I felt a bit sluggish in the water today, though I was still able to maintain a good tempo, and wasn't too out of breath. Decent considering I only swam twice last week for a grand total of 7000 yards.
    2 more weeks until the SCM Desert Distance Slaughterhouse with PWB in Mesa, AZ. Going to be fun!

    Warmup:
    200 Free
    300 Free Pull
    4 x 50 Kick w/ board @ 1:00
    300 IM

    3 rounds of: (no rest between rounds)
    1 x 200 Free @ 3:00 (held 2:35ish, more of an ez stretch out)
    1 x 200 IM FAST @ 3:00 (went - by rounds: 2:29, 2:28, 2:25)

    100 EZ

    Pull mountain: (speed up tempo on decline side of the mountain)
    50 Free Pull @ :40
    100 Free Pull @ 1:20
    150 Free Pull @ 2:00
    200 Free Pull @ 2:30
    150 Free Pull @ 1:50
    100 Free Pull @ 1:15
    50 Free Pull @ :35

    4 x 50 Free @ :45
    8 x 25 Free/Fly @ :25

    ------------------
    3500 Yards and Feeling Good.
  3. Monday Power Hour

    by , September 12th, 2011 at 08:43 AM (Pete's swim blog)
    Water still cool. No drag suit. Dave and Roger wore theirs so I had a rare day of coming in first on most sets. Straight through today... no breaks. Wasn't too bad though... plenty of free to stay ahead of the clock.

    600 Warm up

    6 x 100 - 1:20 (1:10s)
    6 x 100 - 1:40 (50 Pull/50 Kick)
    6 x 100 - 1:20 (1:10s)
    6 x 100 - 1:40 (50 Fly/ 50 Breast)
    6 x 100 - 1:20 (1:11s-1:12s)
    6 x 100 - 1:40 (Br Kick 1:33-1:35)
    100 - 1:40
    100 - 1:30
    100 - 1:20
    100 - 1:10 (1:05)

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  4. Saturday Workout

    by , September 10th, 2011 at 09:33 PM (Pete's swim blog)
    Swam at Huntsville Nat. Lots of lane space for everyone today but we ended up with a decent crowd. Dave and Dave joined me from Madison and we had regulars Bob, Bob, Mary, and Billy. Brook coached. Triathletes were all off doing the Frantic Frog tri this weekend in Scottsboro.

    Warm up
    400 Fr
    300 Kick w/ fins
    2 x
    * 200 Pull
    * 100 IM
    I got there early and had done the 400 before anyone else so I did the Pull and IM again.

    3 x
    * 100 IM
    * 100 Reverse IM
    4 x 100 Kick

    4 x 200 Free - 3:00
    4 x 100 Pull - 1:30

    2 x
    * 100 Reverse IM - 1:45
    * 200 Fr - 3:00
    * 100 Kick
    * 100 Reverse IM - 1:45
    * 200 Fr - 3:00
    * 100 Pull

    (5100 Total)

    No cool down - had to get to a soccer game.
    Categories
    Swim Workouts
  5. Week of 9/4/2011 - 9/10/2011

    by , September 10th, 2011 at 06:25 PM (An Uber Clydesdale Swimmer's Journey)
    Made my first goal of my return to swimming: I reached the first milestone (50 miles) of Go The Distance.

    Monday, 9/5/2011
    3000 SCY - This evening I once again did the most yardage in one night (well, since getting back into the swim habit). We did a workout I found on Twitter from swimoutlet.com. I did extend a few of the sets in order to get more yardage. I am now 5100 yds from that 50 mile mark on GTD.
    http://t.co/rkNwZYZ

    Thursday, 9/8/2011
    2800 SCY - This workout was supposed to take place on Wednesday, but a malfunctioning chlorination system closed the pool just as I was getting in. I just delayed the work out one day to get my yards in. Tonight's sprints really worked my lungs, but I was satisfied with my times and effort. One more workout of at least 2300 yds and I've made it to my first USMS goal: the 50mile mark on GTD.
    http://t.co/XIkxyHP

    Friday, 9/9/2011
    2400 SCY - What a night! This was the night I would make my 50 mile GTD mark. Our team is steadily growing,and even with two of our regulars gone, we were occupying three lanes with at least three people per lane. As I was going into my set that would push me in the 50 mile mark, my teammates gathered around and cheered for me as I swam the final 100. It was great to have them cheering me on! On the last lap, I gave a nod to our couch and mid-lap I changed from breaststroke and finished with butterfly. It put a great smile on his face! The pool was closing in 5 minutes by that time, as I did a 100 cool down which places me at 50.06 miles!
    <still waiting for image>

    Summary

    So I did it! 50 miles on the GTD feels great! Along the way I've felt the side effects of feeling healthier, losing weight, and having a great time with my great team. The next goal is to do 100 miles before the end of the year. I did a few calculations and I think I can do another 50 miles in less than 3 months at the pace I've been swimming the last couple of months.

    Tuna
    Categories
    Swim Workouts
  6. MF Love, Friday, Sept. 9

    by , September 9th, 2011 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    700 various
    6 x 50 single arm drill

    Hypoxic Sets:

    10 x 25 back shooters w/MF @ :40
    10 x 25 belly shooters w/MF @ :40
    -- 8 kicks per length w/MF
    50 EZ
    10 x 50 double shooters w/MF @ 1:15
    50 EZ

    Recovery:

    8 x 50 w/paddles @ 1:00
    odds = free
    evens = flutter kick w/paddles as board

    Power Set:

    8 x 25 back shooter w/MF & parachute
    -- 13 kicks instead of the usual 8
    50 EZ
    8 x 25 free w/paddles & parachute @ 1:15
    -- went 18-19s
    50 EZ
    -- pool closed
    -- warm down in hot tub.

    Total: 3000

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

    I wanted to do some easy speed hypoxic work today. I did very little hypoxic work during the long course season. Need to ramp it up again for short course underwaters, especially on my recovery days.

    The parachute work is just killer. I probably should save the parachute for the end of a speed day rather than a recovery day. I've gotten in 5 swims this week + 2 drylands thus far, and I'm pretty beat. Glad I have a massage tomorrow. I'm taking tomorrow off and may just do yoga on Sunday.

    Mr. Fort is running in the Lehigh Marathon on Sunday to attempt to get his BQ. Unlike his recent two marathons, his training had been pretty solid and injury free. His training partner is running the last 20 miles with him to get a solid long run in before he competes in the Chicago Marathon. He definitely has some taper bitchies.

    The sun finally shone here today after many days of pouring rain!

    Updated September 9th, 2011 at 09:26 PM by The Fortress

    Categories
    Swim Workouts
  7. Lazy Power Hour Friday

    by , September 9th, 2011 at 12:58 PM (Pete's swim blog)
    On fridays, we all make our own workout sets up. That's good because we all get to do something we want. Not so good because we spend a little too much time in between 1000's explaining what we are going to do next.

    Ditched the drag suit after warm up. Water continues to be cool (82-83). Older people are starting to complain. Just hope the city can't afford to crank up the boiler.

    SCY

    400 Warm up

    My Set (1000 yds/15 min):
    150 IM (50fl/50bk/50br) - 2:20
    150 Fr - 1:50
    50 K - 1:15
    150 IM - 2:20
    150 Fr - 1:50
    50 K - 1:15
    150 IM - 2:20
    150 Fr - 1:15

    The IM is on a 1:33 pace, the free on a 1:13 pace and the kick is a leisurely 2:30 pace. Worked well but was hard to track the send- offs.

    50 Easy

    Dave B set

    400 - 6:00 (100 IM/100 fr/100 IM/100 fr)
    300 - 4:30 (100 IM/100 fr/100 IM)
    200 - 3:00 (100 IM/100 fr)
    100 - 1:30 (100 IM)

    Dave is a sprinter and he likes his rest. I couldn't justify the times without a drag suit so I did 400 IM (5:45), 300 (As is - 4:05), 200 IM (2:50), 100 IM (1:20).

    100 Easy

    Dave M set

    400 Choice - 5:00
    5 x 100 - 1:40 Convert free to fly
    100 Reverse IM - 1:40

    400 Choice on 5:00 doesn't leave a lot of options for me unless you consider fins and paddles "options". I went with 400 pull and had to readjust my paddles/bouy at 275 yds. Still made 4:55. Roger did back stroke and made it. Convert to fly wasn't too bad. I still made 1:30 on the 100 fly.

    Roger's set

    1000 Kick - 15:00
    Kick until you are :40 behind the 1:30 pace
    Swim fr until you catch up to the 1:30 pace
    Kick until you are :20 behind the 1:30 pace
    Swim fr until you catch up to the 1:30 pace
    Kick until you are :10 behind the 1:30 pace
    Swim fr until you catch up to the 1:30 pace

    I didn't take any ibuprophen this morning (gave blood today) so this was a killer on my right knee. Held a 1:36 br kick through 700 yds. Took 300 yds of free to get back on the 1:30. Roger kicked the whole thing. I might have made it if my knee wasn't hurting so bad. You have to hold 1:32s to keep from switching to free.

    100 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  8. IM Day

    by , September 9th, 2011 at 12:05 PM (Year Three: The Road Back)
    Since I'm short on time, I won't say much other than what we did today. I will, however, say that I was doing most of this without fins again (even one of the KICK parts) - woo hoo. Actually, coach came over and made a point to say how nice it was to see me swimming without fins. Kind of made my day.... Anyhoo, here's what we did:

    400 Warm-Up
    4 x 100 Reverse IM on 2:00
    4 x 100 Kick on Back on 2:00 (w/ fins)
    4 x 250 Pull on 4:15
    3 x 100 on 2:15 (25 Kick, 50 Drill, 25 Free (w/o fins)
    3 x 100 on 2:00 - 50 Stroke / 50 Free (1st 50 fly w/ fins, 2nd 50 back w/o fins, 3rd 25 breast/75 free w/o fins)
    4 x 100 IM on 2:00 (w/o fins - did 25 fly, 25 back, 50 free)
    100 Cool-Down
    Total Yards - 3300


    Of course, then I came home and did 15 miles on my stationary bike. Why? That's a good question. All in all, a good workout day and I'm doing everything I can to stay awake at work.... I should really sleep well tonight.


    Enjoy your weekends and your swims - and good luck to everyone swimming Big Shoulders in Chicago. My team is sending 30 swimmers up - say hi to the Indy Aquatic Masters folks if you see them! They are a great group!
    Categories
    Swim Workouts
  9. FAST Fri Sep 9th, 2011 SCY

    by , September 9th, 2011 at 10:37 AM (Ande's Swimming Blog)
    FAST Fri Sep 9th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:32
    wore new training jammer
    swam in my own lane
    Beside Tyler, Todd, Jim, Larry, Paul, Ned, & Korey

    WARM UP
    did 5 rounds of 200 fr, 100 IM dr, 050 k

    Main SET: scy

    4 rounds of

    50 fr fast on 1:30 went 26's
    100 IM fast on 2:30 went 1:06, 1:04, 1:04, 1:02
    50 k fast on 2:00 went 29's & 30's
    200 fr fast on 4:00 went 2:06, 2:04, 2:02, 1:58 (got 1:00 extra rest before #4
    100 easy on 3:00


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  10. Friday, Sept. 9, 2011 5:00am Finally Back In!!

    by , September 9th, 2011 at 09:13 AM (Fast Food Makes for Fast Swimming!)
    Finally, after a 3-4 day leave of absence from the pool, I'm back in the water...though it was only for a short 30 minutes. It felt great to be back!

    Got in a quick sprint workout! (Sprint meaning fast, not short stuff)

    Warmup:
    1 x 100 Free
    1 x 200 Free Pull
    1 x 100 Kick on back

    2 x 200 Free @ 2:30 (2:20/2:18)
    2 x 150 Free @ 1:50 (1:41/1:42)
    2 x 100 Free @ 1:15 (1:08/1:07)
    2 x 50 Free @ :35 (:30/:31)

    5 x 100 Free Pull @ 1:15 took it easy, held 1:10s

    4 x 25 Fly @ :15 rest stretching out/ cooldown
    -------------------
    2000 Yards in 30 minutes
  11. Escaped the Floods, Sept. 8

    by , September 8th, 2011 at 11:01 PM (The FAF AFAP Digest)
    Drylands -- Core Work

    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    cable twists w/yoga ball, 50 x 2 x 15 each side
    back extensions w/plate, 25 x 2 x 15
    Cavic fly pull on FM machine, 20 x 2 x 25*
    (I took 26 strokes in my last 100 fly)

    20 minutes of foam rolling & stretching

    *I first mentioned this in my blog here: http://forums.usms.org/blog.php?b=1172. Jazz and Q made fun of it, and I didn't persist as I was focused on gaining strength at that time anyway. I've decided, however, that I am going to add this to my upper body dryland routine. I don't do that much swim specific strength training outside of the pool. So I don't think it would hurt to add this, and it might be beneficial for my "dying arms" problem in the 100 fly. Jeff Commings does something similar in concept for his breaststroke kick. And this seems similar to the VASA machine, no?


    Swim/SCY @ Mason:

    Wasn't sure if I was up to the PM practice, but decided to brave it since I only did a short dryland workout. It took me 75 minutes to get there after today's torrential downpour and flooding. I missed almost the entire warm up, which made the first couple sets difficult for me.

    Warm up:

    400 swim
    400 reverse IM something or other
    -- I only did 200.

    Main Sets:

    Vertical Kicking:
    flutter kick, 5 x 20 seconds continuous -- arms at shoulders, arms in streamline, arms at shoulders, arms in streamline, arms at shoulders
    dolphin kick, 3 x 20 seconds continuous -- same as above, but only 3 reps

    8 x 25 w/fins @ :40
    odds = UW fast (I was not ready to go fast.)
    evens = easy
    50 EZ

    8 x 50 free pull @ :45
    #4 and #8 fast
    -- I did #4 & #8 fast backstroke kick (didn't look for times).
    50 EZ

    8 x 75 @ 1:30
    2 x (3 x best stroke + 1 x worst stroke)
    -- did smooth backstroke & breast
    -- feeling gassed already
    50 EZ

    8 x 100 kick, no fins
    2 x (2 x stroke kick @ 2:00 + 2 x flutter kick @ 1:50)
    -- I did 6 backstroke. The last 2 I added fins and did a fast 50 backstroke kick. (26, 25)
    50 EZ

    8 x 75 free
    #1 = 1st 25 fast
    #2 = 2nd 25 fast
    #3 = 3rd 25 fast
    #4 = fast for D people and slow for sprinters
    50 EZ
    -- I used fins and did 6 as 25 easy free + 25 fast back kick + 25 easy free. Skipped the last 2, tired.
    50 EZ

    8 x 25 w/fins @ :40
    odds = UW fast (11, 11, high 10, high 10)
    evens = EZ

    200 EZ (did 100)

    Total: Team 4000/Me 3200 + VK

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

    Commentary:

    This was hard for me. My heart has been racing some the last 2 days from the thyroid meds finally kicking in (should wear off when I'm used to the increase), but that means I'm breathing hard even when I'm swimming slow. Still, I got a solid aerobic workout in, which I haven't for some time. "Aerobic" for me, that is; probably a "quality" workout for many others. I'm not used to having actual intervals and that many sets! And I was happy to get in a few fast 25/50s kicks.

    William and Brad were there and I hadn't seem that at practice in ages. William is visiting from CA. He "congratulated" me on my WRs -- the product of my "annoying ass f*ck fins." I miss his banter! I shared a lane with Claire, who just graduated from Mason and is fast, except hates to kick. There weren't too many people there (1-2 per lane) because of the flooding and road closures. There is no school tomorrow here. And, sadly, 2 people died in Vienna when they were swept away in a creek right down the road from me. I don't live far off the main drag, so was lucky to escape road closures.

    Oh, and I heard from Fort Son today. He told me his freshman trip (hiking) was "amazing" and an "awesome experience." Since he never uses such exuberant words, I think it went well. He also reported learning the Alma Mater song, the title and words of which are different than when I went to Dartmouth. http://en.wikipedia.org/wiki/Alma_Ma...uth_College%29

    Easy day tomorrow and a massage booked for Saturday!

    Updated September 9th, 2011 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Thu Sep 8th, 2011 SCY

    by , September 8th, 2011 at 11:53 AM (Ande's Swimming Blog)
    Thu Sep 8th, 2011 SCY

    didn't sleep well last night,
    took a little nap after practice

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in right at 6:30
    wore new training jammer
    swam with Amy & Ned,
    Beside Larry, Korey, Stan, & Tyler

    WARM UP
    400 fr
    200 right arm
    200 left arm
    200 k

    Main SET: scy

    800 fr 75% went 9:10
    1:00 Break
    4 x 25 fl on 20
    :30 break

    400 fr went 4:29
    1:00 Break
    4 x 25 bk on 20
    :30 break

    200 fr went 2:11
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 fr went 1:04
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 easy

    800 fr 75% went 8:48
    1:00 Break
    4 x 25 fl on 20
    :30 break

    400 fr went 4:16
    1:00 Break
    4 x 25 bk on 20
    :30 break

    200 fr went 2:06
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 fr went 1:00
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 easy

    Upcoming Meets

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  13. Descending 100 Intervals

    by , September 8th, 2011 at 11:53 AM (Year Three: The Road Back)
    So, I must admit that I looked ahead at the workouts (as I always do) and really tried to get myself psyched up for this one. All in all, I did about how I expected to do and was relatively happy with the swims. My uh-oh moment of the day is that my left shoulder is tweaking again. It tweaks at the end of my pull into the recovery motion of my freestyle. According to my coach, I wasn't doing any unusual motions during my stroke. So... grumble... grumble... grumble... I'm not sure exactly what's up and I didn't want to push the speed too hard, so I was content to hold 1:25s w/o fins throughout this set until the interval got to 1:30s. See what we did:


    400 Warm-Up
    1 x 300 Pull on 5:00
    1 x 300 Kick on 5:00
    4 x 100 Free on 2:00 (held 1:25s)
    1 x 50 Free Easy on 1:00
    4 x 100 Free on 1:50 (held 1:25s)
    1 x 50 Free Easy on 1:00
    4 x 100 Free on 1:40 (held 1:25s)
    1 x 50 Free Easy on 1:00
    4 x 100 Free on 1:30 (wore fins - held 1:16s pushing a bit, but not too hard)
    1 x 50 Free Easy on 1:00
    4 x 75 Free ALL OUT on 1:20 (wore fins - held :49-:50s)
    400 Cool-Down
    Total Yards -3500


    I did really push the 75s. Coach told me I could only decrease distance if I really pushed the speed doing 75s, so I pushed hard and my legs were really shaking by the 4th one.


    As for the rest of the day, I decided that my legs need a break from the bike today. With the Aquabike arena in my sights, I've been biking each day between 7.5-14 miles - with a goal of getting up to 25 miles for next summer's Aquabike races that are a 1500 meter swim followed by a 25 mile ride. It should be do-able... and I'm hoping the increased endurance will help on the sprinting side of things too.


    The "big boy" Aquabike near my house is 4000 meter swim and 52 mile ride. That may be a goal for two summers from now.


    Enjoy your swims today!
    Categories
    Swim Workouts
  14. Thursday workout

    by , September 8th, 2011 at 08:38 AM (Pete's swim blog)
    Just Dave M and I today. Modified the workout we had on the sheet. 1st 4 100s were supposed to be convert to fly kick. Neither of us can make that but converting to fly was challenging enough. It was supposed to be 5 x 200 fr on 3:10. After one of those, I had recovered from the fly and figured IM was more appropriate for the interval. There was supposed to be a relay at the end but with just two of us, we decided to do some 50s instead. Took my drag suit off for the 200/150 set. First 200 was a disappointing 2:25. Got the third one down to 2:15 but I really need to be under 2:10 w/o a drag suit on. Also should be able to go under :30 on the 50s. Just felt sloppy as I picked up the turnover.

    SCY

    400 Warm up

    100 Fr - 1:30
    75 fr/25 fly - 1:30
    50 fr/50 fly - 1:30
    25 fr/75 fly - 1:30

    200 Fr - 3:10
    4 x 200 IM - 3:10
    50 Easy - 2:00
    4 x 75 Br - 1:30
    50 Easy

    200 - 2:30 (2:25)
    50fr/50fl/50fr - 2:30
    200 - 2:30 (2:21)
    50fr/50bk/50fr - 2:30
    200 - 2:30 (2:15)

    3 x 100 stroke - 2:00

    10 x 50 fr - 1:00 Descend
    (:40, :39, :35, :34, :33, :33, :32, :32, :30, :30)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  15. No Speed, Sept. 7

    by , September 7th, 2011 at 08:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    6 x 50 single arm drill

    20 x 25 shooters w/MF
    4 x front/left/right/back/twirling

    5 x broad jump into pool and squat jump off bottom

    Main Sets:

    1 x (100 fast + 100 EZ)
    2 x (50 fast + 100 EZ)
    4 x (25 fast + 25 EZ @ 1:30)

    100 = dolphin kick on back w/MF, :50
    50s = fly w/fins, went :26s
    25s = flutter kick with fins & board, :12s

    100 EZ

    10 x 25 free w/paddles and parachutes @ 1:15-1:30, went 18-19s

    100 EZ

    Total: 2550


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

    That is truly the worst speed set I've done in ages. Definitely a product of little to no speed work in 6 weeks and of being hypo. I died big time on the fast 100 kick and I usually do 24s on fast 50 flys. Fly seems the most effected for me at the moment; I felt like I was doing some ghastly other stroke. (This is consistent with Nationals where I was 2 & 5+ seconds off my best times in the 50 & 100 fly.) I may temporarily bag doing fly. Don't want to reinforce poor form. I hope the tide turns soon, as I have no desire to compete feeling like crap. But it can take weeks for thyroid medication to fully take effect and months for your body to fully recover. Grr. And I clearly need to do much more speed work. Last year, I swam at a meet in the end of August and therefore did speed work and sprinting through most of August. This year, I lollygagged with Nationals so early.

    I took Chris' suggestion and used paddles with my parachute today. That is taxing! I'm more tired from that than the fast stuff.

    My brother sent me some chia seeds in the mail (along with some other items I very cleverly left at his house). He encouraged me to add them to my smoothies: http://www.living-foods.com/articles/chia.html.

    Updated September 7th, 2011 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  16. Wed Sep 7th, 2011 NOON

    by , September 7th, 2011 at 03:48 PM (Ande's Swimming Blog)
    Wed Sep 7th, 2011 NOON

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    Bess Coached
    UT, main pool scy
    noon to 1:15 dove in around 12:15
    wore new training jammer
    swam with Ned,
    Beside Jim, Korey, Bob & David

    WARM UP
    missed it

    Main SET: scy

    4 rounds of
    4 x 150 fr on 1:50 held 1:36 - 1:40
    40 Sec Break
    4 x 50 stroke on 1:00 desc
    1:00 break

    8 x 25 on :30
    odds easy
    evens fast


    Upcoming Meets

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  17. AFAP = Exhausted :)

    by , September 7th, 2011 at 12:16 PM (Year Three: The Road Back)
    Whereas yesterday was all about distance, today was all about sprinting - as fast as possible. All in all, I was really happy with how I swam this morning - and how much I did of the stroke without fins at all. This weaning from fins will pay off - hopefully big time by the time I get to the Qwest Center in Omaha.


    Here's what we did today:
    400 Warm-Up
    16 x 25 on :30 (odd: kick; even: stroke - did rotating IM w/ fins)
    2 sets:
    - 1 x 200 Free Moderate on 3:30
    - 2 x 100 IM on 2:30 (1st set w/o fins; 2nd set w/ fins)
    - 4 x 50 Free Moderate on 1:00
    - 8 x 25 Stroke AFAP on 1:30 (did both sets w/o fins in IM order - times listed below)
    300 Cool-Down
    Total Yards - 2700



    For the 25s Stroke AFAP, here's how I did:
    Fly - :18 (no dive), :16, :15, :15 (last 3 from dive)
    Back - :16-:17s
    Breast - :26 (no dive), :23, :23, :21 (last 3 from dive)
    Free - :16, :15, :14.5, :15 (all from push)

    Here's why I'm happy.... first of all, my fly when I really got going felt better w/o fins than it has in a really long time. That was awesome.

    Second, my best ever 50 Back racing time is a :38 - and has been a :38 ever since I started competing two years ago. I think I finally have the feel of where the catch is supposed to be. To be doing :16s & :17s would be :32-:34ish race. That would be an awesome drop for me.

    Third, my best ever (and only) 50 Breast race was a whopping :52. Clearly, I had never really worked on it and the breaststroke kick is an amazing struggle to get both my feet to behave properly. To do low :20s from a dive. YAY!

    Finally, my free from a push being :14.5-:16 gave me hope there too. I guess I finally feel like I'm getting back to being able to sprint. I've spent the summer more focused on long distance (and open water) that my sprints have felt really sluggish. Glad I may be breaking out of that.

    Oh... and then I went home and biked 14 miles. Yep... glutton for punishment.

    Hope you enjoy your swims today!
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    Swim Workouts
  18. 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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    Updated September 7th, 2011 at 03:44 PM by ande

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  19. 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

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  20. 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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