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Swim Workouts

  1. Sunday Double, Feb. 13

    by , February 13th, 2012 at 10:32 AM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/scapular/elbow exercises
    kettle ball reverse scoops, 25 x 2 x 15
    total ab machine, 130 x 3 x 15
    good mornings, 65 1 x 1 8, 75 x 3 x 8
    box squats, 135 x 1 x 5 , 145 x 2 x 5 -- I just prefer the power squat machine; I don't like all that weight resting on my shoulders
    explosive leg press, 270 x 4 x 12
    altitude drops, 10
    knee tuck jumps, 2 x 10
    lateral bunny hops, 3 x 15
    standing broad jumps, 2 x 10


    Swim/SCY/Solo:

    I had planned to go to yoga. But Mr. Fort has a running injury (probably from not going slow enough when he's supposed to be going slow ), and our chiro and I persuaded him to try deep water running. A pool is very foreign to him, so I had to drive him there and throw him in. Since it was somewhat less crowded than usual on the weekend, I decided to do a real workout despite just having done weights.

    Warm up:

    650
    8 x 25 shooters w/fins @ :35
    8 x 25 no breather free w/fins @ :35
    50 EZ

    Main LP Sets:

    24 x 50:

    8 x 50 back shooters w/fins best average @ 1:30
    -- coming right after weights, this was the most unspeakably horrible painful set I've done in recent memory
    -- the combo of O2 deprivation and speed on short rest is tough and I probably started out too fast
    -- 22 flat, 22 flat, 23 low, 23 low 23 high, 23 high, 23 high, 23 high
    200 EZ

    8 x 50 fly w/fins @ 100 pace @ 1:30
    -- went mid to high 26s, a couple 27 flats
    -- this is probably a half second too slow, but a noodler joined my lane after the first 2 and I had do so some single arm strokes and crappy streamlines to avoid collision
    200 EZ

    8 x 50 breast w/fins @ 100 pace
    -- went high 29s-30 flats
    200 EZ

    Total: 2900

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

    I'm feeling quite righteous having a LT set after weights, so I may just loaf and stretch today. Mondays are typically a light workout day for me anyway since Lil Fort only has a half day of school.

    I really should have put my compression tights on last night, but I was rushing out to a rare dinner and movie.

    Updated February 13th, 2012 at 03:00 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sunday, February 12, 2012 P90X and SCM TTs

    by , February 12th, 2012 at 06:49 PM (Fast Food Makes for Fast Swimming!)
    No swimming today...Sunday, no pools within hours of here that are open today.
    My wife has restarted her P90X workouts since our son has returned from his hospital stays, and she's kickin' @ss with them! I decided I'd jump in on the workout with her today...doing Kenpo X DVD today. Basically it's an all-out cardio workout with punches/kicks in various combos, and keeps you moving. I failed after 30 minutes of it, and she's still going strong. & for her! There's definitely a difference between being in swimming shape, and land based aerobics.


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

    And might as well...here's my 2011 SCM Preliminary Rankings. This is the most I've had in one "season". I even got one relay TT.

    Men 30-34 SCM (2011)

    Place Event Name Age Club LMSC Time
    6 200 Free James A Adams 34 HMS Inland Northwest 2:07.25
    6 400 Free James A Adams 34 HMS Inland Northwest 4:37.01
    2 800 Free James A Adams 34 HMS Inland Northwest 9:26.12
    2 1500 Free James A Adams 34 HMS Inland Northwest 17:51.26
    8 200 Back James A Adams 34 HMS Inland Northwest 2:29.60
    10 200 Breast James A Adams 34 HMS Inland Northwest 2:50.31
    8 100 Fly James A Adams 34 HMS Inland Northwest 1:03.29
    5 200 Fly James A Adams 34 HMS Inland Northwest 2:20.40
    3 400 IM James A Adams 34 HMS Inland Northwest 5:03.64

    Mixed 200-239 SCM (2011)
    Place Event Club LMSC Swimmers (age) Time
    9 800 Free Relay HMS Inland Northwest 14:01.90
    Wayne R Brown (69)
    Carolyn M Magee (66)
    James A Adams (34)
    Teresa L Wendel (59)
  3. Saturday, February 11, 2012 11:00am

    by , February 11th, 2012 at 04:44 PM (Fast Food Makes for Fast Swimming!)
    Woke up early this morning to get in 5 hours of good ol' OT at work. Always helps out. Plus I had to get the one infeed conveyor fixed that brings 1/2 the plant's production into the palletizing room. It was a chore, but got it done in time so that the timeclock wouldn't take a "lunch" out on me (automatic at 5 hours). Best part with getting it done was that I could get over to the pool for some "relaxation".

    Warmup:
    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ under 1:10

    10 x 50 Kick w/ board @ 1:00 (:46-:48s)

    10 x 100 Free Pull @ ~1:20 (held 1:05-1:07s)
    interrupted by a to share a lane that I was already hugging the one side of the lane anyway. I usually do that anyway at the Y, knowing their swimmer's tendancies to want to split lanes.

    10 x 100 IM @ 1:30 (1:15-1:18s)
    During the middle of this, another woman asked if I minded sharing the lane with her. I didn't mind, but she might... I was nice, and did one arm fly as I went by her.

    2:00 rest

    Moved to another lane to do (didn't want to swamp my lanemate):
    1 x 200 IM AFAP (went 2:21) that's worth 2 bananas! Best time in a meet 2:08...not bad.

    100 EZ and out

    ---------------------------
    4300 Yards

    Much better practice today vs. last night's swim.

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

    ***I really hate how people at the Y don't know how to share lanes correctly. Why do people feel they are entitled to not circle swimming even though many people keep coming out on deck to swim? I took charge in a way and moved myself and the fastest 2 other people into one lane for a while, and let the others fend for themselves. Better doing that than trying to do 100s with an 80-something female, and a 40ish male swimming twice her speed, yet still less than 1/2 my speed.
    I did plenty of lane hopping today, and everywhere I went it seemed that someone not suited to swimming laps kept wanting to swim with me.
    Grrrrrrrrr...

    For the most part things are usually okay, but some days, people just seem to come out of the woodwork and flock to the pool in bunches! Maybe it's the monthly bath time for the...
  4. Update / dad in hospital

    by , February 11th, 2012 at 03:52 PM (Ande's Swimming Blog)
    Swam thu & fri
    Did not swim today

    Right now I'm in Plano

    My Dad is in the neuroscience ICU here

    Thursday he & mom were in Denison, TX visiting my sister Elise, who just had surgery, then after dinner in their hotel room he said his arms hurt then he fainted, mom called 911
    He went to Denison hospital then transferred to Plano because they have a neuroscience ICU

    i arrived Fri & I spoke with him for a few minutes, he wasn't real coherent.

    Then docs just did an angiogram, they said he had a brain bleed in his subarachnoid brain layer
    http://en.m.wikipedia.org/wiki/Dura_mater
    They couldn't find the cause which is great, the doc said odds go way down when there's an aneurysm but he'll be here for a week
    Think they're going to monitor him

    Then he'll need rehab

    Might not be able to drive

    Today he's transferring out of ICU to a regular room.

    Just realized I forgot to enter the hr swim.
    Categories
    Swim Workouts
  5. Friday, February 10, 2012 5:30pm

    by , February 10th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    6 x 50 Kick w/ board @ 1:00

    5 x 100 Free Pull @ 1:20
    I was so sluggish doing these...I knew right here this wasn't going to be a good day...

    TJRPATT gave me this one to do, but I modified it a little since I was feeling like crap:
    His set:
    4 x 100 Free @ 1:15
    4 x 200 Free @ 2:35
    4 x 300 Free @ 3:45
    4 x 50 Fly @ 1:00 (must be :32 or under)
    I did:
    4 x 100 Free @ 1:15 (1:10-1:13)
    1:00 rest
    4 x 150 Free @ 2:00 (1:45-1:49)
    1:00 rest
    4 x 50 Kick w/ board @ 1:00

    100 Free
    ------------------------
    2800 Yards


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

    Other news:

    www.brutesquadswim.com
    The Brute Squad results have finally been posted online from the event that was done in Nov-Dec. 2011.

    I ended up being the first place 30-34 male in the event, and haven't yet received my t-shirt in the mail, but soon it'll come...if the mailman get's past the bear's cave and wolves' den up and over the mountains. Our LMSC also won the overall points scoring for the Club competition.
  6. Friday, Feb. 10

    by , February 10th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    8 x 25 shooters w/fins @ :40
    6 x 25 over kick free, no breath @ :40ish
    50 EZ

    Speed/LP Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    Then, I did a Rich Abrahams set:

    6 x broken AFAP 100s @ 10:00:

    #1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    Swim 200 very easy after each effort.

    Went:
    1 = IM, :50
    2 = IM, :50
    3 = fly, :45 mid
    4 = breast, :55
    5 = fly, :45 flat
    6 = fly, :44 flat

    Total: 3300


    ART, 30 minutes:

    My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


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

    This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

    Preliminary SCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php.

    Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
    1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
    1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
    1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
    1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
    2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
    1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


    GMUP's 200 mixed medley relay was #2 -- not bad for a small team!

    Updated February 10th, 2012 at 08:11 PM by The Fortress

    Categories
    Swim Workouts , ART
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/12

    by , February 10th, 2012 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 1:50
    #3-6-9 are fast #10 is easy

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

    6 X 150 2:50
    100 stroke(choice)/50 free

    6 X 200 free
    3 on 2:50
    3 on 2:40
    Descend both groups 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  8. 02.10.12 - Last day of taper

    by , February 10th, 2012 at 11:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool temp cooler... maybe 84. They took the thermometer away presumable so we wouldn't have specific temperature complaints. No drag suit.

    Headed to Auburn... will probably get in tonight and get used to the pool some but nothing strenuous. Not feeling great at all. I'll be faster than last year in most things but I just don't feel any big gains right now.

    SCY

    400 Warm up

    2 x 50 Br (focused on removing some slight dolphin kick from my stroke. Most isn't too bad but sometimed my feet are breaking the surface and could easily draw a DQ.)

    8 x 25 - :40 easy/hard (2x fly, 4x br, 2x fr - Hard fly, fr no breath)
    Rest

    4 x 25 kick - 1:00 hard (fly, fr, br, fr)
    75 Easy

    50 Br from dive (:34)

    Couple practice dives. Made a goggle change... my practice goggles are keeping water out better than my race ones.

    125 cool down

    (1050 total)
    Categories
    Swim Workouts
  9. Thursday, February 9, 2012 5:15am & 5:30pm BIG DOUBLE

    by , February 9th, 2012 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout (Recovery)

    Warmup:
    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Main Set w/ two others (they got the set from Sara McLarty's Triathalon training sets)

    8 x 50 Free @ :45 (:32-:33s), last one fly (went :30)
    All Free Pull: 200, 150, 100, 50 w/ :10 rest between each

    6 x 50 Free @ :45 (:32-:33s), last one fly (went :30)
    All Free Pull: 150, 100, 50 w/ :10 rest between each

    4 x 50 Free @ :45 (:32s), last one fly (went :29)
    All Free Pull: 4 x 50 w/ :10 rest

    100 EZ

    -----------------------
    2800 Yards

    I'm going to call that one "recovery", but going into tonight, my arms are still sore as hell. I'm weird...

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

    P.M. Workout

    I got this one from PWB's workout list in [ame="http://www.usms.org/forums/showpost.php?p=258407&postcount=1"]Week #3[/ame]: I did the deconstructing 400 IMs part of the Monster Weekender Set, with a few twists (mainly because his version didn't have enough Fly and PAIN for me, so I added a little more).

    Main set #2: De-constructing a 400 IM (2,200 set / 5,200 total)
    Ideally, you do this straight through and subtract 0:05 to 0:10 from the interval you did on the 1st set.

    * 400 IM - 300 (100 bk - 100 br - 100 fr) - 200 (100 br - 100 fr) - 100 fr

    * 300 (100 bk - 100 br - 100 fr) - 200 (100 br - 100 fr) - 100 fr

    * 200 (100 br - 100 fr) - 100 fr

    * 100 fr

    If your arms still work, do another 200 pull to cool-down
    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    4 x 50 Free w/ :10 rest

    I've been wanting to do another fast 400 IM in a practice lately, but do to pool lane space, I haven't been able to fit it in until tonight.

    Round 1:
    1 x 400 IM FAST @ 6:00 (went 4:52 from a push, masters best in a practice setting)
    • 1:05 @ 100
    • 2:24ish @ 200
    • 3:50ish @ 300
    • 4:52 @ 400, then almost calling for lifeguard to bring the oxygen...
    1 x 300 Free recovery @ 4:30 (3:45)
    1 x 200 IM (70-80%) @ 3:00
    1 x 100 IM (70-80%) @ 1:30
    1:00 or so rest

    Round 2:
    1 x 300 IM FAST @ 4:30 (went 3:49) couldn't really go fast
    1 x 200 Free recovery @ 3:00
    1 x 100 IM (70-80%) (1:15)
    1:00 or so rest

    Round 3:
    1 x 200 IM FAST @ 3:00 (2:29) Ugh x 3!!!
    1 x 100 Free recovery @ 1:30
    1:00 or so rest

    Round 4:
    1 x 100 IM FAST @ 1:30 (went 1:09)

    100 EZ

    Was aching for more, so I kept going:

    1 x 25 Kick w/ board @ :30
    1 x 50 Kick w/ board @ 1:00
    1 x 75 Kick w/ board @ 1:30
    1 x 100 Kick w/ board @ 2:00
    1 x 125 Kick w/ board @ 2:30
    1 x 150 Kick w/ board @ 3:00
    1 x 175 Kick w/ board @ 3:30

    4 x 125 Free Pull @ 1:35 (1:30s)

    ---------------------
    4500 Yards

    7300 Yards for the Day
  10. Workout 02/09/12 pm: Here You are now with us

    by , February 9th, 2012 at 09:05 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day with my wife, ate at a Fish Fry, and dozed off in the car. Then I went to [ame="http://forums.usms.org/showpost.php?p=259896&postcount=1"]pwb's workout 1 from this week[/ame] ...

    w/u: 200 FR/ 200 Bk

    IM Test Set (2,600 set)

    4 x 50: on (BASE 0:20) :60 per 50, IM order, add up to 200 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50 :40 ... :55
    1 x 200: on (BASE + 0:20) 3:20 per 100, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 100: on (BASE + 0:40) 2:00 per 100, IM order, add up to 400 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 400: on (BASE + 0:20) 6:40 per 100, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 25: on (BASE/2) :40 per 25, IM order, add up to 100 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 100: on (BASE + 0:20) 1:40, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    Then a 50 cool down.
    (solo/Rec/3050 yards/60 min)
    (total for day = 4050 yards)
    --------------------------

    This was intense. I will point out that the fish and chips I had at lunch was way too much food, but delicious. I am happy I did a #2 before swimming or there would have been a code brown after the middle set.

    Let me look at these IM times (total set time = 51:23):
    Set 1:
    4x50's: 31.50, 33.63, 42.50, 34.13 = 2:22.56
    1x200: 32.19, 38.31, 47.56, 33.63 = 2:32.49
    (on the 50's, loafed the free. What's up with that back split on the 200???)

    Set 2:
    4x100's: 1:11.31, 1:13.37, 1:28.93, 1:06.82 = 5:02.03
    1 x 400: 1:14.44, 1:20.38, 1:40.00, 1:12.12 = 5:27.34
    * 2nd ever 400 IM, went 5:43 in December, so I am happy. I was hurting on the back and went to a two beat kick. Breast? I celebrate a 10 second drop from the last one.

    Set 3:
    4x25's: 14.82, 15.13, 20.38, 13.50 = 1:05.03
    1x100: went 1:06.35
    Had the age group coach time me from his go and a push - I really poured the coal on this one and felt ready to puke when I finished. It was good!

    Have to try this again. I liked the variation in distances, and was happy that my swimp3 is working again (it needed a week off for bad behavior). My eyes are really heavy, so a hot tub and some ice cream for me before calling it a night. I have to get up on time tomorrow morning for work - slept through 2 snoozes today!
    Tags: 400 im
    Categories
    Swim Workouts
  11. Wed.-Thursday, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 4 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25

    5-10 minutes on foam roller


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  12. Wed.-Thursay, Feb. 8-9

    by , February 9th, 2012 at 03:13 PM (The FAF AFAP Digest)
    PM Drylands:

    RC/elbow/scapular exercises
    power squats, warm up, 280 x 5 x 6
    explosive leg press, 270 x 3 x 10
    leg abductors, 130 x 3 x 10
    good mornings, 75 x 1 x 8, interrupted, some dude stole my bar and spot
    back extensions w/plate, 25 x 2 x 20
    power wheel roll outs, 2 x 25
    power wheel pike ups, 2 x 15
    altitude drops, 10
    knee tuck jumps, 10
    captains chair leg raises, 25


    Swim/SCY/Solo:

    Just did an easy workout today. Speedo, who has been on a swimming sabbatical, made an appearance.

    600 various
    8 x 50 fly drills @ :10-:15 RI
    20 x 25 shooters w/fins
    50 EZ
    10 x 50 back-breast w/fins @ 1:00
    50 EZ

    Total: 2100

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

    Though there was a 4 hour break between the end of my swim and my drylands yesterday, I still felt like crap at the gym when I started. Once I got going it wasn't so bad, but jumping was a non starter after the fast kicks. I'll do some plyos tomorrow. I may go to yoga tonight or just stretch at home.

    Exercise induces excitement:
    http://www.sciencedaily.com/releases...0208132709.htm

    8 strength training mistakes to avoid:
    http://saycoperformance.com/blog/unc...akes-to-avoid/
    -- I must admit I always shake my head at people standing on bosus with dumbbells.
  13. Sarasota Y Sharks Masters 5:30 AM Workout -02/10/12

    by , February 9th, 2012 at 12:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 2:50
    2 X 100 1:40 1:30 1:25
    4 X 50 1:00 :45 :45
    Three rounds. Round 1 intervals left, 2 middle,3 right.

    12 X 50 choice 1:10
    #3-6-9-12 are fast

    1 X 50 kick 1:00
    1 X 100 kick 2:00
    Four times through

    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 x 150
    1 X 50
    1 X 100
    1 X 50
    Two rounds freestyle, 2000 yards total.
    Intervals as follows, round 1 left, 2 right:
    50's: :45 :40
    100's: 1:30 1:20
    150's: 2:15 2:00
    200's: 3:00 2:40

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  14. Wed Feb 8th, 2012, SCY

    by , February 9th, 2012 at 12:13 PM (Ande's Swimming Blog)
    Wed Feb 8th, 2012, SCY

    didn't swim Tue but bought liquid bandage and used it to cover my cut when I swam on Wednesday, worked great

    I feel a little out of shape

    Visited with my doc yesterday and he said my wound looks fine and the pathologist said the bump was not a cyst or a fatty tumor but an Atypical fibrous histiocytoma. He said they are rare & poorly documented, they rarely spread but have a tendancy to return to original location if all isn't removed. Right now my Doc's on the fence as to advising me to
    1) keep monitoring it or
    2) have surgery again and remove more tissue to decrease the likelihood of reoccurance.
    He said if I had the next surgery I wouldn't be able to swim for a couple weeks. He said Atypical fibrous histiocytomas have some characteristics of normal cells and some of abnormal. So we'll see.

    My lower back a bit hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    She's got a lot more items to list.

    Bess Coached
    SCY UT Swim Center: main pool north end
    noon - 1:15 dove in FIRST
    wore Speedo endurance jammer
    trained with Chris McKee, Ned & Traci Van Matre, 24
    beside Larry, Jon & Mark

    Warm Up
    3 x 300

    Main Set

    6 x 150 on 2:00 done 50 fr, 50 fl, 50 fr
    did 1 arm fly drill on fly
    6 x 50 fl k on :40
    1:00 break

    4 x 150 on 2:00 done 50 fr, 50 bk, 50 fr
    4 x 50 bk k on :45
    1:00 break

    2 x 150 on 2:00 done 50 fr, 50 br, 50 fr
    2 x 50 br k on :50
    1:00 break

    then got out early



    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

    Updated February 9th, 2012 at 02:50 PM by ande

    Categories
    Swim Workouts
  15. Workout 2/9/12 am: I'm tired of taking it slow

    by , February 9th, 2012 at 09:22 AM (Maple Syrup with a Side of Chlorine)
    But I did this morning ...

    w/u
    200 FR/200 BK/200 IM drill
    200 Kick (flutter with board)
    200 FR

    (solo/rec/1000 yards/15 minutes)
    -----------------

    Not a lot of time this morning, but instead of going back to bed I jumped in for a quick splash. Guess I should have gone to sleep last night instead of looking up what Chuck Norris uses as moisturizer.

    After this lethargic attempt at a swim, I will make time to hop in this evening for a right and proper thumping this evening. Off for some
    Categories
    Swim Workouts
  16. February 8, 2011

    Warm-up (1400)
    1 x 600: 300 free pull, 200 IM kick/drill by 25s, 100 free scull-single arm by 25s

    3 x 50 @ :55 (:34 - :36)
    50 easy
    3 x 50 @ :50 (:34 - :36)
    50 easy
    3 x 45 @ :45 (:35 - :36)
    50 easy
    3 x 45 @ :40 (:36 - 37)
    50 easy

    Kicking (600 set / 2000 total)
    12 x 50 kick w/fins @ 1:10, 25 underwater/25 easy
    - odd underwater SDK on front and sides (by 50)
    - even underwater flutter on front

    Main Set (1800 set / 3800 total)
    12 x
    • 100 @ 1:20 (target 1:16, actual 1:13 - 1:16)
    • 50 @ 1:20


    Wrap-up (200 set / 4000 total)
    200 easy

    * 4000 total *

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

    This is pwb's [ame="http://forums.usms.org/showthread.php?t=20146"]Workout #2 - Blast Pace 100s[/ame]from High Volume Workouts Week #6. My only change was to move the kicking set up before the swim set to help postpone the leg cramps.

    Fantastic workout! The 100s were supposed to be at my target 1000 pace, but I have never done a 1000 and don't have any idea what my target should be so I picked 1:16 out of the air.

    Updated February 9th, 2012 at 12:31 AM by eric.carlson

    Categories
    Swim Workouts
  17. Wednesday, February 8, 2012 5:00pm

    by , February 8th, 2012 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    Continuing on with the next short chapter of the "WW JA TG D"? as referenced here:
    http://www.usms.org/forums/blog.php?b=20428

    Warmup:

    3 x 100 Free @ 1:30
    2 x 100 Kick w/ board @ 2:00

    Main: Killer Pull Set
    12 x 100 Free Pull @ 1:10 (started off 1:04, held primarily 1:07s, with a few 1:06s)

    DEAD TIRED here...had I not stopped, I'm sure I could've held on till at least 20 of them, possibly even 30.

    100 EZ

    4 x 150 Free stretch out "recovery" @ 2:00 (1:50ish)
    I was shot, and just sort of slugging through the water

    16 x 25 Kick w/ board @ :30 just trying to get the legs going, crampy feeling

    Was going to go for a timed 400 IM, but stopped after the 100 Fly with nearly cramped legs.

    Stretched for a while, then the guy I usually "swim with" in the evening lap swims wanted to challenge me to a race of sorts.

    Race was a 100 Breaststroke for all bragging rights. The only rule is that he got to have a lead to the 15 meter mark on the laneline.
    He left on the :60 just so we could time it. I watched for him to get to the 15 Meter line, and glanced at the clock as I went underwater (I left on the :13).
    Streamline...pulldown...glide...race, race, race, repeat. I was slowly reeling him in, but not that quickly. It all came down to the final length where he was probably 4-5 yards ahead of me at this point. My pulldown closed most of the distance, and then we were both racing for the finish. It was so close, but I think I was just able to outstroke him on the final stroke. We hit the wall at the :31 on the clock. So he went a 1:31, and I went a (1:31 - :13)... 1:18. Not bad from a push at the end of a practice. The other guy mentioned that this was his fastest ever time for a 100 as well. Nice going!

    100 EZ and out

    -------------------------
    3100 Yards
  18. Workout 2/8/12: evening

    by , February 8th, 2012 at 08:15 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    400 RIM drill
    8 x 50 kick on :60
    - swam the breast

    Swam over to the HIT lane and did the following from [ame="http://www.usms.org/forums/showpost.php?p=259921&postcount=1"]Workout #1[/ame] with some alterations:
    Speed Sets:

    5 x 100 + 50 EZ @ 3:00
    1 = 25 fast, build down to 50% + 50 EZ
    2 = 35 fast, build down to 50% + 50 EZ
    3 = 50 fast, build down to 50% + 50 EZ
    4 = 100 @ 90% + 50 EZ
    5 = 100 IM for time + 50 EZ

    5 x 50 @ 1:00
    1 = smooth DPS
    2 = burst + cruise
    3 = 25 fast, 25 EZ
    4 = EZ
    5 = 50 fast @ 90%
    100 EZ

    5 x 25 @ 1:00
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = AFAP
    75 EZ

    5 x 25 @ :45
    AFAP drag race from mid-pool w/race finish and cruise back
    Then I finished the night with:
    1 x Noah's Ark with paddles
    200 ez
    (solo/Rec/2950 yards/55 min)
    (total for day = 5000)
    ------------------------

    Well, I did it - my first official "two-a-day" as a Master. It was quiet tonight in the pool, and I felt like some good speed stuff would be good for me at this time, and Fort's workout here looked good.

    I went 1:02 on the fast 100, then went 1:09.00 on the IM. On the fast 50 I went 27.00, and on the fast 25 I went 12.94.

    I am ready for some supper then off to bed. Might even shoot for two swims tomorrow, depending on how the day unfolds.

    In other news, I am going to scratch the Valentine's meet in two weeks since my daughter's Chambers choir group is hosting a dinner/cabaret the same night. Obviously more important than going to a meet. I will pick up the two events I'll miss later in the spring (even though I will need swim the 400 IM as the front half of a 500 Free - the time won't be official, but I'll still get it in).

    Updated February 8th, 2012 at 08:48 PM by rxleakem

    Categories
    Swim Workouts
  19. Wed., Feb. 8

    by , February 8th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    5 x 50 free w/paddles @ :50
    50 EZ

    Speed Sets:

    8 x 25 burst to 15 m + cruise @ 1:00
    4 kick, 4 speedplay
    75 EZ

    1 x 50 AFAP back from the blocks, 29 low
    75 EZ
    -- deliberately did this early in the workout, glad I did

    I modified the first speed set from workout #1 on the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20148"]U.S. Masters Swimming Discussion Forums[/ame]. I think I like this version better, and I suspect it may harder. Though the build downs in the original version aren't easy either.

    2 x (5 x 100 + X yards EZ):
    1 = 25 fast, 75 EZ @ 2:00
    2 = 35 fast, 65 EZ @ 2:00
    3 = 50 fast, 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = AFAP broken 100, :15 @ each 25 + 200 EZ @ 6:00

    round 1 = free with paddles & fins
    -- 10 on 25, 24 flat on 50, 54 flat on 100
    -- No paddles on the broken 100. I did two 25s on the broken 100 (10 low, 11 flat) and was interrupted by a noodler, who had been very chatty throughout the workout. I tried to be polite since he was asking about masters swimming and the website. But then he said "I had to urge my ex not to abort my son and god spoke to me and told me to write a book about it ..." and I totally tuned out. Bizarro.

    round 2 = backstroke kick w/fins
    -- 9 on 25, 21 flat on 50, 52 high on 100
    -- did the broken 100 as :15, :15 :30 breaks, went 9, 10 flat, 10 high, 9. had to have more oxygen on the last 25
    -- legs were just burning afterward

    Total: 3450

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

    I think that's a good practice 50 back time for me. Might have taken one extra kick on the first 25.

    I was supposed to do weights this morning, but didn't have time. I may go tonight when Lil Fort is at practice. But I hate doing weights after swimming. Still, I'll probably go as I have an ENT appt tomorrow am. (I am celebrating an entire year with no sinus infections!) I don't feel as much in need of a recovery week without the upper body weights, so I will likely wait until the end of February for an easy week before the Warrenton meet.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -02/09/12

    by , February 8th, 2012 at 02:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    Three rounds, round 1 intervals left, 2&3 right.

    16 X 25 free :40
    Sprint 20 yards, no breath.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    8 X 25-half blast free kick/half easy swim :45
    1 X 100 swim

    1 X 200-50 stroke/50 free 3:30
    1 X 100 stroke 2:10
    4 X 25 stroke-fast- :40
    Three rounds. Break between rounds.

    1 X 150 free 1:50
    1 X 100 free 1:50
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts