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Swim Workouts

  1. FAST Fri Mar 2nd, 2012, SCY

    by , March 2nd, 2012 at 05:07 PM (Ande's Swimming Blog)
    Fri Mar 2nd, 2012, SCY

    Thu Mar 1st
    sort of doubled but didn't blog my thu work outs, on my long drive from martindale to Austin there was a stretch of IH 35 that was stopped & all I could see was red lights for miles, so I took an exit (a real one) and drove on the access road but got a flat tire.
    It was dark so I drove on the tire till I got to a gas station. I figured it would be easier to change my tire on concrete in the lights out of traffic instead of in the dark on grass or gravel. Usually I'd call ATT Auto rescue but figured with the traffic jam & wanting to get to practice I'd just change the tire myself. So I found I had a full size spare and all the tools. Took a while to find em. I had all the tools out and a samaritan pull over & offered to help.
    I thought "no I've got this" but said
    "sure I'd appreciate it."
    it's been years since I've changed a tire.
    but we did it, put the flat in the truck which had dime size holes on the inside sidewall.
    Then I headed out to get to practice. but drove several country roads to taking the back way & avoiding the mess on IH 35. not sure if it was construction or or a wreck. but obviously 3 lanes were getting squeezed down to 1, I guess there were cop lights to rubber neck.

    I arrived & dove in around 7:10, 40 min late
    missed warm up

    main set was 10 x 500
    odds were desc 500's 1 70%, 3 75, 5 80, 7 85% & 9 90% effort
    evens were 4 x ? strong 1 easy
    2) 4 rounds of 4 x 25 on 17.5 1 easy
    4) 2 rounds of 4 x 50 on 35 1 easy
    which is where I started, in a lane doing them on 40, &
    decided to try again at noon
    the 500's were changed to 400's & I was feeling pretty fried so I got out around 1:00
    Later Thu evening I got my busted tire replaced.


    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:35ish
    wore Speedo pro jammer
    trained with Jim Korey, Max, & Tenneile,
    beside Larry, Bob, Stan, & Dale on my left Tyler, Todd, Chris, & guest Dave Sims swam on my right in the wall lane which I hate & avoid.
    Whitney moved them down to the main pool
    which is set up center course & much cooler


    Warm Up
    5, 4, 3, 2, 1


    Main Set

    9 x 50 fr on 1:30 best Ave from a push
    went 27's & 8's

    50 fr from a dive off the side
    went 24

    9 x 100 fr on 2:30 best Ave from a push
    held 59's went 58 on last one

    100 IM off blocks
    went 59


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    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
  2. Brain Fart, Friday, March 2

    by , March 2nd, 2012 at 03:57 PM (The FAF AFAP Digest)
    I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.

    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :35
    6 x 50 fly drills @ 1:00-1:10
    25 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    75 EZ
    2 x 25 AFAP backstroke from the blocks
    -- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
    -- 75 and 125 EZ after each
    -- was a touch faster on the one that was shallower
    -- 16 kicks, need to take 15 with kneeskin
    50 EZ

    Total: 1800

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

    I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.

    Here are the links to the psych sheet and heat sheets:
    http://www.warrentonmasters.org/Medi...12-program.pdf
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.

    Race Club article about strength training:
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    Butterfly, second kick:
    http://ht.ly/9pmK4
    -- I do love single arm fly for kicking timing.

    Women's FS3:

    A friend forwarded me this link re: womens FS3:
    http://forum.collegeswimming.com/vie...php?f=9&t=5777

    And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia="http://www.youtube.com/watch?v=--7obWaL-Z4"]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]

    --This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
    -- I'd love to get my hands on a HS reject suit to see how it feels in the water.

    Updated March 2nd, 2012 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/05/12

    by , March 2nd, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    1 X 100 kick 2:00
    1 X 100 swim 2:00
    10 X 50 kick 1:00

    1 x 100 moderate free 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 fast-choice- 1:30
    Four rounds.

    5 X {3 X 100 free
    Alternate 1:25-1:20-1:15 five times

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  4. Workout 03/02/12: I need some time to search my mind

    by , March 2nd, 2012 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200BK/200 IM drill

    10 x 100 FR pull with buoy on 1:20
    ez 50

    8 x 50 on :55
    - odd kick IMO (25 strong, 25 FAST)
    - even swim IMO

    4 x 50 FR on :45
    - Quarter's strong
    ez 50
    4 x 50 FR on :50
    - Burst 8/10/12/14 no breath then cruise
    ez 50
    4 x 75 on 1:20
    - by 25: FR DPS/Fast IMO/FR burst 6 and cruise
    ez 50
    1 x 100 IM for time (went 1:09.88)

    500 Noah's Ark pull with buoy
    100 loosen and out
    (solo/Rec/3600 yards/60 min)
    -----------------------------

    We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:

    Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.

    I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->

    I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me

    I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.

    Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me

    More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.

    Ok, that's it.

    Updated March 2nd, 2012 at 06:05 PM by rxleakem

    Categories
    Swim Workouts , Planning
  5. 03.02.12 - Friday workout

    by , March 2nd, 2012 at 08:27 AM (Pete's swim blog)
    Swam w/ Dave x 2. Wore my Nike jammer which is now stretched to the point of "emergency backup status". I'm afraid it has become a wardrobe malfunction waiting to happen. Pool temp ~85. Seemed cooler today.

    SCY

    400 Warm up

    4 x 50 fly - 1:00 Descend
    4 x 50 Back - 1:00 Descend
    5 x 200 - 3:00 (Odds 1st 50 Stroke, Evens 1st 50 kick)
    8 x 50 Pull - :50 2 Easy/2 Hard
    5 x 200 - 2:45 (Descended 2:25 -> 2:16)
    4 x 50 Br - 1:00 Descend
    4 x 50 Free - 1:00 Descend

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts
  6. Thursday, March 1, 2012 5:00am & Lucky to be here too...

    by , March 1st, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

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


    12 x 75 "IM" @ 1:10 (the lane next to me was doing Free @ 1:20, they looked at me with a puzzled look as I swam past them while they were "wall hugging".
    • 2 @ 50 Fly/25 Back
    • 2 @ 25 Fly/50 Back
    • 2 @ 50 Back/25 Breast
    • 2 @ 25 Back/50 Breast
    • 2 @ 50 Breast/25 Free
    • 2 @ 25 Breast/50 Free
    8 x 75 Free @ 1:00

    100 EZ
    -----------------------
    2600 Yards

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

    At work this morning, I had an interesting experience. Let's just say I'm lucky to be here typing this blog entry.
    I work in maintinence of the packing lines at an fruit packing warehouse. I work in the palletizing department - lots of big machines, high places, and DANGER!
    Well, I found out first hand today after over 7 years how to get the scared out of me!!
    I was working inside a palletizing maching, on the deck that raises/lowers the pallet load. The operator knew I was there and going to fix something quick. He was there watching me do it, and also to keep an eye on the power button. Well...something happened, and some other dummy guy came into the area and turned on the machine!! (I know...lockout/tagout...but it's in the past now).
    Well...I had to move like a cat, because I was blocking the photoeye that tells the maching that a pallet is loaded, and time to cycle upward to receive the first layer of boxes. Uh-oh!! I dropped my , spun around and dove/jumped outta there!! Well, originally I was at base level, but be the time I got out of the machine it was about 5-6 feet up at that point. I had to fly past a full pallet and the framework of the machine, but made it!
    Lucky for me I didn't severely injure anything. I landed on my feet, but it was quite a jump/fall. I don't know how I did it, but I have a monster bruise on the side/back of my right thigh/hamstring too. Still don't know what I hit, but just glad to be here safe.

    I also still have my job, because I refrained from kicking "dumb guy's" butt right there on the spot too!

    Good news is...I'm still ready to race this weekend, so watch out That Guy...1500 here I come!! (you'd better get the money back from the hitman, 'cause he missed)
  7. Thursday, March 1

    by , March 1st, 2012 at 04:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters w/fins @ :40

    6 x 25 no breather free @ :40
    50 EZ

    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 easy speed fly @ 1:00
    50 EZ

    2 x (25 @ 90-95% + 75 EZ)
    free = 10 mid-high
    breast = 13 flat-ish
    100 dolphin dive

    Total: 1750


    ART, 30 minutes

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

    Random thoughts:

    1. It is absolutely gorgeous here! 67 and sunny. Top down. I feel like we got off with the easiest winter ever.

    2. I have fought back this cold. This is the first time in recent memory I can recall doing this. I usually can't avoid a miserable downward spiral. I think it really helped to rest the very minute I felt it coming on. And, happily, this was supposed to be a recovery week anyway.

    3. I did feel somewhat rested in the water.

    4. I have been sleeping a lot. It is going to be brutal getting up at the crack of down for this weekend's meet. (sprinter whine)

    5. I received my Arena X-Glide suit in the mail. Unfortunately, they sent me the open back and not the closed back. But with my body glide in hand, I will try it on to see how the size is (having never worn an Arena before). If the closed backs really take 2 to get on, I may just stick with the open back.

    6. My shoulder/scapular area has calmed down slightly. However, I have had issues with my upper rhomboid and lower infrasprinatus areas off and for awhile now. I'm going to discuss PRP-ing these spots with my doctor next week. (I previously PRP'd the upper infraspinatus and supraspinatus in 2008.) In the interim, I may see if he will give me a tylenol or advil injection to calm those areas down. I've been diligently doing my rehab exercises, taking advil, etc. without any real effect. The ART seems to help the most. But I grow weary of it bothering me (sprinter whine), and the PRP is sure to help IMO.

    7. I am wondering if my elbows are now stable enough to start lifting lightly. My left one is still bothering me every so slightly. I think it was from doing torque drills with paddles. I have not touched a paddle since.
    Categories
    Swim Workouts , ART
  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/02/12

    by , March 1st, 2012 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    1 X 100 KICK 2:05 2:00
    Four rounds. Rounds 1/2 left, 3/4 right.

    1 X 100-stroke/free by 50 2:00
    1 X 50 stroke 1:15
    4 X 25 stroke-fast- :45
    Four rounds.

    10 X 50 kick 1:05
    1 X 100 swim

    3 x {4 X 150 free 2:30
    Within each round:
    #1 50 fast/100 moderate
    #2 100 fast/50 moderate
    #3 fast
    #4 moderate

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  9. 03.01.12 - Thursday workout

    by , March 1st, 2012 at 09:20 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp 86. Wore my Speedo Aquablade jammer. Kind of a "everyone brings their own set" day.

    SCY

    400 Warm up

    6 x 50 - :45

    Dave M's set
    4 x 100 - 1:10 (Last 25 of last 100 fly)
    :20 Rest
    4 x 50 - 1:00
    3 x 100 - 1:10 (Last 50 of last 100 stroke - I did backstroke)
    :45 Rest
    3 x 50 - 1:00 Stroke
    2 x 100 - 1:10 (Last 75 of last 100 stroke - I did backstroke)
    :30 Rest
    2 x 50 - 1:00
    1 x 100 IM - 1:10 (1:11 - closer than I thought I'd be)
    50 Easy
    Pretty much kept on pace through the 100s on 1:10. Adding 50 and 75 stroke to that got me. Really pleased with the IM. I've been doing 1:17s lately so something is clicking.

    My Set
    12 x 100 - 1:15 This is convoluted so bear with me. Swimmer #1 leads off while swimmers 2-4 draft behind. At 100 yds, swimmer 1 stops, lets other swimmers past and then pushes off in the back of the line. At 200 yds, swimmer 2 checks the pace and then pushes off on 2:30. At 300 yds, swimmer 2 stops, lets other swimmers past and then pushes off in the back of the line. At 400 yds, swimmer 3 checks the pace and pushes off on 5:00. This cycles through all swimmers. At 700 yds, swimmer 4 yields to swimmer 1 who then takes his second 100 at the front. At 800 yds, swimmer 1 goes back to the back and each swimmer then leads for 100 yards. No time checks... just go hard.
    50 Easy
    It didn't go quite like I dreamed it up but it wasn't bad considering my poor explaination and it being our first time to try something like this. At least nobody ran into each other. The hard part was really being last and not running into the person in front of you. The draft is really strong at the end. The other big problem is people bunching up on the time check. Not sure if we will do this again but it was interesting to try at least once.

    Dave B's
    8 Times through:
    * 50 Hard Stroke - :45 (IM Order)
    * 25 Easy - :45
    These went pretty well. Thanks to those that have helped with my breaststroke. I made :34 and :33 on the br from a push-off. The Aquablade helped some but I didn't have a dive, shave or taper and that's pretty close to my meet time.

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  10. Tuesday/Wednesday Febraury 28-29, 2012 swims

    by , February 29th, 2012 at 09:47 PM (Fast Food Makes for Fast Swimming!)
    Tuesday A.M.'s swim was almost not even worth getting in the water for. I just wasn't in the mood to swim. My body just runs on autopilot in the morning, and when I woke up, I was standing on the pool deck with goggles ready!
    I managed 1800 Yards of BLAH with main set of 5 x 100 Back (who knows why??)

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

    Wednesday A.M.

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Main:
    7 rounds of (3 x 100 Free)
    • 1:40
    • 1:35
    • 1:30
    • 1:25 (did pull)
    • 1:20 (did pull)
    • 1:15 (did pull)
    • 1:10
    I just cruised through most of this, holding 1:08-1:09s until the last set, then I dropped them to 1:07ish.

    300 EZ Kick w/ board

    ------------------------------
    3400 Yards

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

    P.M. Workout:

    got in late at the YMCA, had to work till 5:00pm tonight, so only had a little over 1/2 hour while my daughter was swimming.

    Warmup:
    200 Free
    100 Kick on back
    200 Free

    Main:
    200 IM @ 2:50 (2:32)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45
    1:00 rest
    200 Free @ 2:50 (2:14)
    2 x 75 IM no free @ 1:05 (:58-:59)
    3 x 50 Free @ :45 (:31s)
    1:00 rest
    200 IM @ 2:50 (2:29)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45

    300 Kick EZ w/ board

    ---------------------------
    2300 Yards
  11. Workout 02/29/12

    by , February 29th, 2012 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk
    10 x 50 fr pull with buoy on :40
    8 x 25 on :30
    - odd free overkick, even IMO fast
    200 loosen and out
    (solo/Rec/1300/25 min)
    ..................

    Really quick swim before work today. Got in just over 2000 yesterday before work as well. Off tomorrow (work), solid practice on Friday, then meet on Saturday.

    Got the new Swimmer magazine in the mail today ... Open Water issue!
    Categories
    Swim Workouts
  12. LEAP YEAR DOUBLE Wed Feb 29th, 2012, SCY

    by , February 29th, 2012 at 04:40 PM (Ande's Swimming Blog)
    Wed Feb 29th, 2012, SCY

    It's Feb 29th only once every 4 years.
    so I decided to double.

    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:40ish
    wore Speedo endurance jammer
    trained with Max
    beside Tyler, Todd, Ned & Chris

    Warm Up
    29 x 50
    10 on 60 fr with 5 breaths, (missed em)
    10 on 55 done 25 fr 25 stroke,
    9 on 50 with 5 breaths

    Main Set

    29 x 100 odds 85% evens 70% on 1:25
    done 7 50fl 50fr, 7 50 bk 50 fr, 7 50 br 50 fr, 7 1 IM,

    1:00 break then

    1 FAST for time did IM went 62

    29 x 25 on 25
    odds stroke
    evens fr, no breath

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    DOUBLE

    BESS Coached Noon practice
    SCY UT Swim Center: Diving well
    NOON to 1:15 dove in at 12:01
    wore Speedo endurance jammer
    trained with ??? & Bob
    beside Larry, Korey & Terri
    & JACK LEE who also doubled today

    Warm Up
    29 x 50
    10 on 60 fr with 5 breaths, (missed the 1st one)
    10 on 55 done 25 fr 25 stroke,
    9 on 50 with 5 breaths

    Main Set

    29 x 100 rounds 1 - 3 on 1:30, round 4 on 1:40, because she said, get 20 sec rest on odds & 15 sec rest on evens, so we slowed down the pace on the 4th round
    odds 85%
    evens 70%
    done 7 50fl 50fr, 7 50 bk 50 fr, 7 50 br 50 fr, 7 1 IM,
    1:00 break then
    1 FAST for time
    IM went 59
    (Usually when I double, when i do the 2nd practice, I feel worse & go slower, but today I felt better & swam faster in the 2nd one I held much faster times on the strong 100's in the 2nd practice. )


    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
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/01/12

    by , February 29th, 2012 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 25 free-fast- :30

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    8 X 25-half blast kick/half swim- :45
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 100 @ 100%
    1 X 50 easy
    Two times through. Choice.

    CHOICE OF THE FOLLOWING TWO SETS:

    1 X 400 free 5:20
    3 X 100 free 1:25 1:20 1:15
    Three rounds. 100's should be descended 1-3 in each round. Round 1 100 interval is left, round 2 middle, round 3 right.

    OR

    1 X 300 IM 5:15
    6 X 50 1:05
    Three rounds. Round 1 300 is 100 each fly, back, breast, round 2 is 3 X 100 IM, round 3 is straight 300 IM.

    50"s are 2 each fly, back, breast.

    WARM DOWN: 4 X 50 easy 1:00

    5300/5000Y
    Categories
    Swim Workouts
  14. February 29, 2011

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (400 set / 1400 total)
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter

    Main Set (2000 set / 3400 total)
    4 x
    • 50 @ :60 (went 36 - 37)
    • 100 @ 1:45 (went 1:15 - 1:17)
    • 150 @ 2:30 (went 1:56 - 1:58)
    • 200 @ 3:15 (went 2:34 - 2:37)
    • (every segment: 1st half easy, 2nd half fast)


    200 easy

    * 3600 *

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

    I think I have finally turned the corner on this cold, my lungs aren't nearly as congested and today's workout felt decent. The slow intervals and relatively low yardage help of course, but I need to save up some energy for this weekend's Walnut Creek intensive training camp . The 8000+ yards per day will be hard enough without feeling as exhausted as I have been for the last week!

    I haven't had someone critique my stroke in more than 30 years (ouch, am I really that old ?), so I am really looking forward to the weekend.
    Categories
    Swim Workouts
  15. 2700 Yards - still climbing

    by , February 29th, 2012 at 10:30 AM (Nobody Special)
    * My workouts are still heading in the right direction. More yardage and less time wearing fins. Hopefully I can get back with the team next week.

    *Today's workout:

    100 warm up

    1x300 free (w/fins)
    1x200 free (w/o fins)
    1x300 free (w/fins)
    1x200 free (w/o fins) - 1 m rest btn each

    5x100 kick (w/ fins) 2 m int

    10x50 (back/free) (w/o fins) 1 m int

    6x50 free (hypoxic 1 breath per lap) (w/fins) 1:10 int
    8x25 u/w swim (no breaths) (w/fins) 45 s int

    100 warm down
    Categories
    Swim Workouts
  16. 02.29.12 - Leap day workout

    by , February 29th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp down to 85. Wore my Nike jammer.

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 rest
    16 x 100 - 1:15
    50 Hard - :35 <- Leap day special... something extra to make it feel like a full mile even though a 1650 isn't really a full mile.
    100 Easy
    Fairly pleased with the 1650 effort. Had a little trouble on #2 but after #5 or #6, Dave and I just locked in to a groove and knocked these out.

    20 x 25 Kick - :35

    4 Times through:
    * 5 x 50 - 1:00 (1, 3, 5 Stroke; 2, 4 Easy Free; 5 Hard)
    100 Easy

    200 Timed Kick (3:20 - Personal best!)

    200 Cool down

    (4650 Total)
    Tags: 200, im kick, timed
    Categories
    Swim Workouts
  17. Tuesday, Feb. 28

    by , February 28th, 2012 at 03:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (5 x 50 drills) @ :10 RI except more on breast
    5 fly, 5 back, 5 breast
    50 EZ

    8 x 25 back shooters w/fins
    8 x 25 burst + cruise @ 1:00
    4 dolphin, 4 speed drills
    50 EZ

    8 x 25 belly shooters w/fins
    8 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    Total: 2350

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

    Definitely sick. The vitamin C laced key lime pie I gorged on while at The Couch last night didn't do the trick. My lovely friends on FB recommended Vitamin C mega doses, zinc, micellized A, echinacea and Cold Snap. I may take the day off tomorrow if I'm feeling worse. Lil Fort is getting the crud too.

    I received the Arena X-Glide suit I ordered in the mail today. But they sent me the open back instead of the closed back. Losing big points on customer service ... The legs are shorter than the LZR Elite, which I don't like. And the fabric is not as stretchy. I used the sizing chart to order, but it looks possibly slightly big on top. I don't have the energy right now to try it on at the moment.

    Event order for Albatross Meet. What to swim?!

    I could do:
    100 fly/100 IM/50 free
    or 50 back/100 IM/50 free
    or 100 fly/50 breast/100 IM
    or 100 fly/50 breast/50 fly

    I just want to do something different than last year when I swam 50 back/100 back/50 fly.


    EVENT SCHEDULE
    Warm-ups start at 2:00 PM
    Meet Session starts at 3:00 PM
    # Gender Event
    1 Mixed 100 M Fly
    2 Mixed 100 M Free
    3 Mixed 200 M Breast
    4 Female 50 M Back
    5 Male 50 M Back
    6 Mixed 200 M IM
    7 Female 50 M Breast
    8 Male 50 M Breast
    9 Mixed 200 M Free
    10 Mixed 100 M Back
    11 Mixed 200 M Fly
    Couples 100 M Relay
    12 Mixed 100 M IM
    13 Mixed 200 M Back
    14 Female 50 M Fly
    15 Male 50 M Fly
    16 Mixed 100 M Breast
    17 Female 50 M Free
    18 Male 50 M Free

    Updated February 28th, 2012 at 09:18 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/29/12

    by , February 28th, 2012 at 12:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 negative split

    1 X 200 kick 4:15
    1 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 free 1:40
    1 X 75 fly-back-breast 1:20
    1 X 50 stroke 1:10
    Four rounds

    2 X {3 X 200 2:40 2:30
    Round 1 interval left, 2 right.
    Negative split all swims and descend each group 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  19. Tue Feb 28, 2012, SCY

    by , February 28th, 2012 at 11:43 AM (Ande's Swimming Blog)
    Tue Feb 28, 2012, SCY

    sore from a light lift on Sunday

    Today is my appointment with the hand surgeon in San Antonio, no cutting just talk.

    Whitney Coached
    SCY UT Swim Center: main pool, center course and warm up area
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside Tyler, Max, Chris, Ned & James

    Warm Up
    swam fr held around 40's per 50
    went 800

    Main Set

    100 fr fast off blocks
    cruised it
    went :57

    200 swim down

    100 bk fast off blocks
    went :62

    200 easy

    100 IM fast
    went 60

    100 easy

    100 IM fast
    went 60

    025
    050
    075
    100
    125
    150
    175
    200

    200
    175
    150
    125
    100
    075
    050
    025



    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
  20. 02.28.12 - Tuesday workout

    by , February 28th, 2012 at 08:39 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 86. Wore my Nike jammer.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I did 2 x IM, 1 x free)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (Optional rest on second - did not rest)
    1 x 100 - 1:10
    50 Easy
    Felt OK through this one. Wasn't sure how I would make the second harder one though.

    3 x 100 - 1:20 (Optional stroke - I did free)
    2 x 100 - 1:15
    1 x 100 - 1:10 (hanging in there but hurting)
    3 x 100 - 1:15 (made 2, missed last one by a couple seconds)
    2 x 100 - 1:10 (Optional rest on second - took the rest)
    1 x 100 - 1:05 (Made it!)
    50 Easy
    I should be able to do this but just didn't have it today. I kind of like these sets. Changing the speeds keeps it from getting too boring.

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 - 1:35 (Optional IM - Just did free)
    2 x 100 fly - 1:30 (just about made this... closest I've ever been)
    1 x 100 - 1:25

    200 cool down

    (4200 Total)
    Categories
    Swim Workouts