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Swim Workouts

  1. Vids, Monday, Oct. 31

    by , October 31st, 2011 at 08:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 50 free drill (turtles)
    4 x 25 free DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 back drill (turtles)
    4 x 25 back DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 breast drill (alternate dolphin & whip kick)
    4x 25 breast DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 fly drill (single arm)
    4 x 25 fly DPS
    100 back kick, 12.5-15 UW each 25

    4 x 50 free w/paddles
    4 x 25 front scull w/paddles
    100 back kick, 12.5-15 UW each 25

    5 x 100 IM smooth @ 1:45

    100 EZ

    Total: 3300

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

    Opted for a recovery swim instead of yoga. Unlike Speedo, I'm still kinda tired and sore. I saw last year it took me a couple days to really boot back up.

    But on to more interesting things: videos:

    Jazz & Pete's 50 free:
    Jazz in 5 (white cap), Pete in 8 (Partially obscured by spectators even though I yelled at them. )
    http://youtu.be/V9KxHc3Seu0
    -- I am green with envy over Speedo's start.
    -- Jazzy on the other hand may need remedial start lessons like me. But he exploded after the breakout and had a very fast turn after stressing about it in warm up.
    -- I also must say that Jazz and Speedo are both looking more buff than I've ever seen them.

    My 50 back:
    Me in lane 5, uber backstroker friend Susan Williams in lane 4.
    -- She got me on the second underwater. I did flop on my back a bit on the start as Speedo noted. Not sure if I should have taken another stroke at the finish or not. Looks like I also hesitated slightly at the flags trying to gage the finish.
    -- Mr. Fort was saying that the perfect race probably only comes along "once in a millennium." (If so, I had mine at the Albatross meet.)
    http://youtu.be/D8N93MDXdaA

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

    As Q predicted, I'm more stoked about my 50 back time and broken 100 IM today. I am slightly bummed that I swam with a tear in my suit during the meet. I've only used the suit at LC Nationals, so it was pretty new. On other note: I forgot to take my thyroid medicine yesterday am in my hurry to get out the door. T3 doesn't stay in your system long, so that might have accounted for some sight fatigue.

    And there was success on the Halloween front. I managed to get red contacts in Lil Fort's eyes and she happily went off as Jane of the Volturi into the mega candy night with her withy friends.

    Updated November 1st, 2011 at 11:17 AM by The Fortress

    Categories
    Swim Workouts
  2. Monday, Oct. 31, 2011 5:00am

    by , October 31st, 2011 at 05:40 PM (Fast Food Makes for Fast Swimming!)
    Felt like another Monday this morning.
    I did do the Ab Ripper X DVD last night before Sunday Night Football. It's been a while since I've done that and am feeling it today. I'm in great shape, but just haven't worked it like that in a while.

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

    5 x 100 Free @ 1:20
    had a hard time even going 1:09-1:11 on these

    Mini Hill Kick: up the hill w/ board, 100 and down the hill kick on back
    @ :30 per 25
    25, 50, 75, 100, 75, 50, 25

    10 x 50 Back @ :50 (held :39/:40s) actually did 3-4 SDKs off each wall on these
    Much better than the 0-1 that I usually do in backstroke!

    600 Free Pull and out

    ---------------------
    2600 Yards

    Trick or Treat at the mall with the kids tonight. Best place to go, safe, warm, and convenience. Only have to walk about 20-30 feet and get more candy...if you're aching for more, just take two laps of the mall!
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/01/11

    by , October 31st, 2011 at 03:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:15 3:45
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim

    2 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four rounds. Rounds 1/2: free Rounds 3/4: stroke
    Break between rounds.

    10 X 100 2:15
    Choice.
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    46560Y
    Categories
    Swim Workouts
  4. 10.31.11 Monday Workout

    by , October 31st, 2011 at 12:02 PM (Pete's swim blog)
    Swam w/ Dave next to Dave and Roger. Kent swam 2 lanes over. Pool temp 86 . No drag suit. Roger is back from Indonesia. Good to have him with us again.

    Took the whole weekend off to run a soccer tournament. It went well for the most part. Top 4 teams moved on (including my team) to a bigger tournament next weekend. On Sunday I was told only three teams were invited so being the coordinator, I had to tell a coach his team was disinvited. That's never any fun or a win for anyone.

    Good workout for the pool temp. Always had a few seconds to pop my head up and cool off on a wall. 2 x 100 fly on 1:30 is a bit beyond me still. It's more like 1 x 200 fly on 3:05. On the second and third times through, I caught Dave's rebound wave with 50 yards to go and ended up coughing up a lung at the wall.

    SCY

    450 Warmup

    4 Times through
    * 6 Times through
    ** 100 Fr - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 Fly - 1:30
    * 50 Easy - 2:00

    100 cool down

    (4750 Total)
    Categories
    Swim Workouts
  5. The Dreaded Thirty Minute Swim....

    by , October 31st, 2011 at 10:48 AM (Year Three: The Road Back)
    Since I didn't check in over the weekend, a quick update. I did one of my very favorite sets on Saturday. It's a little ladder that seems to go pretty fast - and piles up the yardage too. And... it's pretty easy to do when you have to share a lane at the Y. Here's what I did on Saturday:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM on 2:00
    4 sets (1 & 3 - free, 2 & 4 Fly w/ fins):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 3:30 (1 & 3 pull, 2 & 4 kick)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    400 Cool-Down
    Total Yards - 4400

    Of course, after getting out of the pool, my husband and I headed to Terre Haute, Indiana, to cheer on the HSE Cross Country team as they competed in the State meet. The boys' team finished 2nd overall and the girls' team (who had never reached the State meet before) finished 6th out of the 24 teams who reached State. My daughter blew away her personal best time at this particular course by running a full three minutes under what she had run previously this year. WAY TO GO! All in all, a great weekend!

    Back to the pool this morning, only to find that the scheduled workout was the always-fun, never-boring (ahem...) 30-minute swim. Actually, since I'm trying to build up my endurance and speed for open water, I've been trying to do 2000 yards straight every other weekend. It was much easier swimming this when the entire team kept going instead of when I just have to tell myself to keep going on my own. My goal was to get in 2000 yards in under 30 minutes - I got 2050! YAY! This is the first 30-minute swim when I actually not only hit 2000 yards, but went over 2000 yards. (I typically had been getting 1800-1850 or so.) What I'm realizing is that my body is much stronger than my mind. Shocking isn't it?

    Anyway, here's what we did today:

    350 Warm-Up
    8 x 50 Fist Drill / Free on 1:00
    6 x 50 Kick on 1:00, 1>3, 4>6
    1 x THIRTY MINUTE SWIM (got 2050 yds)
    400 Cool-Down
    My Total Yards - 3500

    Enjoy your workouts today and be careful tonight as the kids are out and about trick-or-treating.
    Categories
    Swim Workouts
  6. Saturday Oct 29th, 2011 LCM with UT men

    by , October 31st, 2011 at 12:00 AM (Ande's Swimming Blog)
    Saturday Oct 29th, 2011


    Upcoming Meet

    35 DAYS AWAY / 5 weeks
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    Eddie Reese Coached
    LCM
    UT Swim Center: main pool
    9:00 -11
    wore jammer
    trained with Jimmy fiegen & Cole cragin

    WARM UP
    Fr / K / Bk / K
    100 100 100 100
    200 100 200 100
    100 100 100 100

    8 x 50.


    Main SET: scy

    3 x (300 FR on 4:00 / 200 k on 3:45 / 100 e on 1:45)

    8 x 100 on 2:00
    done 30 FAST 20 easy with 3 breaths
    15 sdk 35 mod with 5 breaths
    This was difficult
    Categories
    Swim Workouts
  7. Saturday, Oct. 29, 2011 11:15am

    by , October 29th, 2011 at 05:46 PM (Fast Food Makes for Fast Swimming!)
    For today's workout I got inspiration from Kirk's morning practice. For a lot of this, I could just copy and paste, but that's not as fun. Plus I had to make a few modifications to better it a little!

    Solo at the Y, sharing a lane with for a little bit, but no big deal.

    Warmup:
    500 (200 Free, 100 Back, 200 Free)

    Main:
    On the 1:10/100 Base +:05
    1 x 400 Free @ 4:45 (went 3:36)
    1 x 300 Free @ 3:35 (went 3:27)
    1 x 200 Free @ 2:25 (went 2:18)
    1 x 100 Free @ 1:15 (went 1:08)
    **Originally I had planned to duplicate the 1:10 base that Kirk did, but :04 seconds rest at the beginning just wasn't going to happen. I'm middle D, not big D.

    About 2 minutes rest, drink some gatorade, and then:
    On the 1:10/100 Base
    1 x 500 Free Pull @ 5:50 (went 5:45)
    1 x 400 Free Pull @ 4:40 (went 4:34)
    1 x 300 Free Pull @ 3:30 (went 3:25)
    1 x 200 Free Pull @ 2:20 (went 2:16)
    1 x 100 Free Pull @ 1:10 (went 1:07)

    100 EZ

    2 x 400 IM Broken by 25s - 1:00 rest between each 400
    w/ :15 rest on 1st 25, :14 rest on 2nd 25, etc. down to :01 rest prior to the last 25. This is reverse of the KNelson/Cascade Swim Club pattern, but it works well with broken 400 IMs.

    2:00 rest

    1 x 400 IM for time went 5:02
    1:10/1:20/1:26/1:06
    The fly really hurt here, lots of swimming prior to this fast effort.

    200 EZ and out
    -------------------
    4500 Yards

    Kirk's club coach knows how to bring the pain...and they did another 3000+ on top of this.

    With this workout, I am now over 400 Miles for the year (401.09), 60.50 miles for the month, and 29,700 Yards for the week in 10 sessions. Had I known I was only 300 short of 30K, I would've done it. Now I just need to see if I can crack 500 by Dec. 31st!

    Updated October 29th, 2011 at 06:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Workout 10/29/11

    by , October 29th, 2011 at 02:18 PM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec (scy)

    200 FR/200 BK/100 FLY,100 BR drill/100 ez

    4 x 200 on 3:35
    - 1: 50 FLY, 150 FR
    - 2: 50 BK, 150 FR
    - 3: 50 BR, 150 FR
    - 4: 200 IM

    Break time: lead drills and streamline/turn work with team. 200 yards +, 25 minutes

    500 swim

    8 x 50 on :60 (choice - I did IMO)
    8 x 25 on :60 (choice - I did IMO)

    100 w/d

    (2900 yards+, 100 minutes)

    -------------
    Had fun with the team today, and enjoyed helping with some mechanics and sharing some ideas about getting off the walls fast with a strong streamline.

    I added extra 50's to the first set, but still had plenty of rest. I was able to swim the 500 in 6:04, which felt good given the extended time with stroke stuff. The 50's also felt good (28's), and the 25's were all out - saw the 12's on the FR.

    We are expecting more snow tonight, perhaps up to 8 inches. Off to put some of the lawn stuff in the garage, and maybe head downtown to the Fallapaloza event (Main street is closed to traffic, live music, vendors, food) that is happening for the first time this year.

    Updated October 30th, 2011 at 12:01 PM by rxleakem

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout: 10/31/11

    by , October 29th, 2011 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will host a meet in two weeks, we'll start including some race prep swimming.

    SCY
    WARM UP:
    3 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    4 x 25 build to fast :45
    1 X 50 @ 100%
    Four rounds, all choice.

    1 X 100 easy

    8 x 50 kick 1:00
    1 X 100 easy swim

    8 x 25
    odd: build to race finish
    even: blocks-sprint 20 easy in

    1 X 100 easy

    10 X 50 free
    5 on :40 5 on :35
    OR
    5 on :50 5 on :45

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  10. Friday, Oct. 28, 2011 5:00am & 5:00pm

    by , October 28th, 2011 at 11:47 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim:

    200 Free
    300 Free Pull
    8 x 50 Kick w/ board @ 1:00
    100 Free

    300 Yards of Fly drills with group...fun fun lazy swimming. I wasn't feeling like doing much this morning.

    200 EZ and out in 30 minutes or so.

    --------------------------
    1500 Yards

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

    P.M. Workout:

    Warmup
    300 Free
    200 Kick on Back
    500 Free Pull (went 6:10ish)

    The lifeguard gave me the idea for this:
    12 x 100 (3 of each stroke, try to descend them)
    • 3 Fly @ 1:30 (went 1:10/1:12/1:13) I just tried to hang on
    • 3 Back @ 1:30 (went 1:20/1:19/1:18)
    • 3 Breast @ 1:40 (went 1:30/1:28/1:25)
    • 3 Free @ 1:20 (went 1:07/1:06/1:06)
    50 EZ

    10 x 75 Free Pull
    • 4 @ 1:00 (held :49s)
    • 3 @ :55 (held :48-:49)
    • 3 @ :52.5 (held :47s)
    8 x 50 Free @ :40 "cooldown" going :35s

    100 EZ
    ----------------------
    3500 Yards
  11. Oct 28, 2011

    by , October 28th, 2011 at 07:19 PM (Canuck Countdown)
    226 days until Day 1 of the FINA World Masters Championships

    Tues, Oct 25
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Don't remember the workout, but did 3500 meters.

    Thurs, Oct 27
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    800 Warmup - mix of swim, kick, drill, pull
    (only did 500 meters of this)

    Next set is continuous, choice of stroke
    8 x 50 @ :60
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45

    10 x 100 alternate 50 kick/50 swim and 50 pull/50 swim @ 2:10, choice of stroke

    4 x 50 fly drill @ 1:00
    25 fly FAST from push!
    4 x 50 back drill @ 1:00
    50 back FAST from push!
    4 x 50 breast drill @ 1:00
    75 breast FAST from push!
    4 x 50 free drill @ 1:00
    100 free FAST from push! 1:02

    200 EZ

    Total Distance = 4050 meters
    (I only did 3750 meters)
    Categories
    Swim Workouts
  12. Workout 10/28/11

    by , October 28th, 2011 at 05:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/100 FL and 100 BR drills

    10 x 100 FR Pull with buoy on 1:20

    50 ez

    2 times through:
    - 3 x 75 kick on 1:30
    - 1 x 50 skull/25 kick on 1:30
    - 3 x 100 IM fast on 1:30

    250 junk w/d

    (3100 yards, 50 minutes)
    ----

    First time in the water since Tuesday am, and I was not sure what I was actually in the mood to do. I was going to start with 4 x 100 after my warm-up, but the 4 people in the lane decreased to 2 so I just cranked out 10, holding 1:09-11's the whole way through.

    The last set was to keep up with my goal of kicking more, and I threw some IM's in where I focused on turns and streamlines.

    I'll practice with the masters team tomorrow, and have been asked to help to offer another segment of instruction during the practices for the next couple of months. It looks like the meet in Portland, ME, is on for 11/13, and then I will hit Saturday of the NEM SCM champs in Boston on 12/10 since I have to cover for my boss at work on that Sunday. Then scm will be over for me for the year, and I will look to hit scy in stride during the spring.
    Categories
    Swim Workouts
  13. Friday, Oct. 28

    by , October 28th, 2011 at 03:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50, 3 x
    caterpillar
    single arm fly
    25 easy speed fly + 25 EZ
    back w/turtles

    25 EZ

    4-5 dives from side

    4 x 50 burst + cruise
    2 dolphin, 2 back spin drill

    2 x (25 AFAP + 75 EZ)
    breast, free

    100 EZ

    Total: 1800

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

    Feel much better in and out of the water! And may feel even better after this afternoon's massage. Still a bit tired from these sprinty workouts though, probably just par for the course at the end of a nasty cold.

    Meet Info:

    Sprint Classic at GMU, Sunday:
    Psych/Heat Sheets:
    http://www.swimphone.com/mobile/meet....cfm?smid=3308
    Estimated Timeline:
    http://www.patriotmasters.org/GMUSpr...edTimeline.pdf

    In my two focus events, I entered the times I went last year and am in lane 5 -- yay! If I have any issues in my first 50 back, I may scratch 50 fly and do another 50 back as a split in the 100. If not, I'll swim the 50 back and 50 fly and get ready for the Battle of the Drop Dead Sprinters.

    Last Chance SCM Meet in DC 12/4:
    https://www.clubassistant.com/club/m...1403&smid=3454
    -- Maybe just 50 free? Or maybe I should swim 100 fly at this meet and then swim the open 50 free in Boston? Don't want to swim more than 1-2 events here with my taper meet the following weekend.

    NE SCM Champs in Boston 12/10-11:
    https://docs.google.com/viewer?a=v&p...xN2Qy&hl=en_US

    May opt to swim:
    Saturday: 100 IM, 100 fly or 50 free, 50 breast
    Sunday: 200 IM (50 fly split), 50 fly, 100 free (as a 100 or for a 50 free split)
    -- Wish there were more time between the 100 IM and 100 fly as these are big focus events for me at this meet. The open 50 free is shortly after 100 fly -- total non starter for me.

    Any thoughts?

    Updated October 28th, 2011 at 06:07 PM by The Fortress

    Categories
    Swim Workouts
  14. At Least I Made It To Practice

    by , October 28th, 2011 at 01:24 PM (Year Three: The Road Back)
    Yesterday feels like a roller coaster. It started out with a tough practice. Then, I took my youngest to an orthopedist to talk about her broken toes. Then, worked late to make up the time I was out. Finally, subbed into a mixed doubles tennis match that was so close, it took two hours to complete three sets. All in all, I was going all day and didn't get into bed until after 11pm. WAY past my bedtime. When this morning arrived, I still got out of bed and headed to the pool. (My husband thinks I'm nuts!)

    Here's what we did:
    350 Warm-Up
    8 x 50 Free on :50
    4 sets (wore fins for all):
    - 3 x 100 IM on 2:00, 1>3
    - 4 x 25 IM Order on :40
    1 x 400 Kick on 7:00
    1 x 400 Pull on 7:00
    300 Cool-Down
    Total Yards - 3450

    The only thing I was really disappointed by was my wearing fins for the entire IM set. Looking at the workout, it didn't seem like it would be too terrible - especially on the 2:00. But... the tennis completely took it out of me (not to mention just 5 hours of sleep) and there was no way it was going to happen. I elected to put on my fins and do the IM set instead of just swimming free. So... happy with it; not happy with it.

    Of course, in my insanity, I came home and biked the 10 miles I had planned earlier in the week. Now.... all I want is a nap! After I hit the grocery store on my way home from work... couch here I come!

    I hope everyone who is swimming in the GRIN Fall Classic tomorrow has a blast. It was a different experience the end of this week to see others getting out of the pool early in a mini-taper way and not me. There are so few meets I don't swim in that it was really odd. Of course, there's no way I can miss my daughter and her cross country team running tomorrow for the State title. GOOD LUCK HSE!

    Enjoy your swims and your weekend!
    Categories
    Swim Workouts
  15. FAST Friday Oct 28th, 2011

    by , October 28th, 2011 at 11:43 AM (Ande's Swimming Blog)
    FAST Friday Oct 28th, 2011 SCY

    going to be in Orlando Fri Nov 4th - Wed Nov 9th. hope to do a couple workouts at Typhoon Lagoon

    Upcoming Meet

    36 DAYS AWAY / 5 weeks 1 Day
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32
    wore FS II Legskin
    trained with Jim & Ned
    beside Larry, Chris, & Tyler

    WARM UP
    swim till 6:48
    did 50's on 45 then 40

    Main SET: scy

    500 FR fast for time on 12:00
    went 5:11
    swam around 250 easy

    2 x 200 FAST on 7:00
    1) fr went 1:59
    2) IM went 2:13, cruised it
    swam 100 easy after each

    3 x 100 fast on 5:00
    2 fr 55, 54
    #3 was in heats, did it SDK/fly kick on side 59

    4 x 50
    3 fly went 26, 25, 24
    #4 was SDK in heats
    went 25

    200 easy



    Probably not going to the Woodlands SCM Meet but it looks like a great one!

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic
    Categories
    Swim Workouts
  16. 10.28.11 Thursday workout

    by , October 28th, 2011 at 10:12 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp back up to 85. I don't get it... why cool it from 88 to 82 only to start cranking it back up again? I'd be happier if they would just leave it at a constant temp so I can get used to it.

    SCY

    450 Warm up

    8 x 100 - 1:45 Up/Down Backstroke (:10)
    8 x 100 - 1:45 Up/Down Breaststroke (:10)
    8 x 100 - 1:45 Up/Down Kick (:10)
    50 Easy
    8 x 100 IM - 1:45 Up/Down Kick (:10)
    8 x 100 - 1:40 Up/Down Backstroke (:05)

    50 Cool down

    (4550 Total)

    Nothing too tough today but with pool temps inching back up, it is probably for the best.
    Categories
    Swim Workouts
  17. Thursday, Oct. 27, 2011 5:00pm

    by , October 27th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    My alarm went off this morning, and I just couldn't get myself out of bed for swimming, just reset my alarm for a non-normal work wake up time. My day at work started off sluggish too...I guess from my lack of workout in the morning.

    After browsing through the blogs, I settled on trying out Kirk's workout from this morning, though I had to modify it slightly since I'm not in the age group shape that Kirk is in. Or maybe I just wasn't feeling it today either, who knows?

    Warmup:
    15 x 50 Free @ :45
    started off holding :40s, and worked down to :35s during last 1/3 of them.

    Killer Main:
    5 x 200 Free (Pull**) @ 2:22.5 (went 2:20, 2:17, 2:18, 2:15, 2:16)
    **Kirk's set was not pull
    Took 7.5 extra seconds of rest to start on "60", and drop my pulling gear
    5 x 200 Free @ 2:20 (I only did 2 of them, my legs just didn't have anything to help me out) (went 2:17, 2:22)

    50 EZ

    10 x 100 IM #1-4 @ 1:45, #5 @ 1:15, repeat.
    (I only did 5 of them, held 1:20-1:21s on the first 4, and couldn't go much faster on #5 - 1:18)

    Swam a 200 EZ and got out.
    ----------------------
    2900 Yards

    Well, you can't perform 100% all the time, but I had good intentions going into practice. Mentally I knew I could do it, but my body was having nothing of it today.
  18. Thursday, Oct. 27

    by , October 27th, 2011 at 05:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 25 shooters

    4 x 50 kick no fins @ 1:00

    4 x 40 torque drills @ 1:30
    2 w/paddles, 1 without, 1 easy

    6 x 25 bursts @ 1:00
    2 free, 4 dolphin no fins

    100 EZ

    4 x (25 AFAP w/fins + 75 EZ)
    2 free (10s), 2 shooters (9s)

    100 EZ

    Total: 1900

    ART, 30 minutes

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

    Met up with Speedo and Josh (Machine coach) for a quick speed workout to prep for the meet. I felt somewhat sluggish and not sharp. Hopefully, the fast bits of yesterday and today will wake my body up a bit. Almost recovered, just a bit tired and stuffy.

    We chatted about Speedo's bikram "experience." Josh does bikram and heated vinyassa. After my groupon for bikram is done, I may check out the Down Dog -- free the first week!

    Hadn't been in for an ART session in awhile. Need to do it more regularly ... Had a chat with my doc about gluten. He recommended the book "Wheat Belly," which apparently explains in part why there seems to be a demi epidemic of gluten intolerance and why gluten is bad stuff. We also discussed the increasing number of elite athletes in many sports adopting a gluten free diet. I'm not religious about avoiding it anymore, but I don't eat much gluten. (It has a negative impact on thyroid function anyway.)

    Swimmers vs. Bodybuilders:

    http://www.swimmingscience.net/2011/...-builders.html

    Info on NE SCM Champs is available at:

    http://scmchamps.blogspot.com/

    Usually do OK with the order of events for this meet. Not so much this time ... I will have to do at least one split request. Absolutely no good time to do a 50 free. May have to do that at the Last Chance meet just to get a time.

    Updated October 27th, 2011 at 10:20 PM by The Fortress

    Categories
    Swim Workouts , ART
  19. Th Oct 27th, 2011 SCY

    by , October 27th, 2011 at 05:31 PM (Ande's Swimming Blog)
    Th Oct 27th, 2011 SCY

    Trained Wed & didn't blog
    was an IM practice, lot's of kicking
    did 75 k fast in :44 (SDK & on my side)
    could go faster if I rested more and could stay under longer


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    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32ish
    wore Jammer
    trained with james, Ned, Paul, Kellie, Jim & Larry

    WARM UP
    6 min fr, 2 min k, 6 min fr, 2 min k

    Main SET: scy

    20 x 50 fr on 1:00 BEST AVe
    held 29's & 30's

    10 x 25 fr on :30 one breath

    20 x 50 K on 1:00 BEST AVe
    10 fl no board held 34's
    10 flutter with board held 37's

    10 x 25 on :30 underwater 1 breath

    1000 fr done 500 rest 10 sec, 500
    I rested more

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    Categories
    Swim Workouts
  20. A Free-fest!

    by , October 27th, 2011 at 02:51 PM (Year Three: The Road Back)
    Today was focused on freestyle - and a bit of speed. All in all, I did the entire workout as written and made all of the intervals fairly easily. The only thing I didn't do as written was for the 12 x 50 Free on :50 set. We were supposed to swim every 3rd as stroke instead of free. Since 50's on :50 are still a bit challenging by the end of a group (I usually come in when not "sprinting" at about :40), I elected to do them all freestyle. Anyway, here's what we did:


    400 Warm-Up
    1 x 400 as 50 Kick/ 50 Drill/ 100 Swim x 2 on 7:30
    12 x 50 Free on :50
    1 x 200 Free on 5:00 FAST! - broken every 50 for 10 seconds (got 2:30)
    8 x 50 25 Drill/ 25 Swim on 1:00
    9 x 100 Free on 1:45, 1>3, 4>6,7>9 (did three fast swims at 1:17-1:19)
    6 x 50 Kick on 1:00
    300 Pull Cool Down
    Total Yards - 3500


    Of course, after getting out of the pool and doing my basic strength exercises at home (push-ups, sit-ups, etc.), I was off to the orthopedist. Not for me, of course, My younger daughter (the one who broke her arm over the summer) has now broken the three middle toes on her left foot..... really not a fan of this broken bone thing. Anyway, she's on crutches and in a boot. The hardest thing for her will be to not do any jumping, running, climbing, etc. for the next 4-6 weeks until she is once again cleared by her doctor. I must admit to being nervous. Everything is lined up right now, but if she bangs it hard enough, she could end up needing surgery to repair her foot. Ugh! Keep your fingers (and toes ) crossed!


    Back to work now. Enjoy your swims today!
    Categories
    Swim Workouts