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Swim Workouts

  1. The Dawning of a New Era

    by , May 19th, 2011 at 11:24 AM (Year Three: The Road Back)
    Well, the it's official. I am no longer a member of Indy SwimFit; I joined the new masters team in Indiana, Indy Aquatic Masters, last night. The launch party was great and incredibly well attended. Unfortunately for ISF, they are losing a great many people - as well as most of their coaches. The powerhouse that ISF was will be no longer; Indy Aquatics will hopefully take those reins! Actually, I'm really excited about the new team and its leadership, as well as the increased focus on coaching and technique tips that all coaches will be encouraged to give their swimmers. YAY! (My breaststroke especially could use all the help it can get. )

    Sorry for not posting yesterday; a migraine hit and it was all I could do to get aspirin in and a nap. Thankfully, it was manageable by the time the launch party rolled around. Anyway, that just makes today's post a double-special.

    Yesterday's workout was as follows:
    400 Warm-Up
    1 x 500 Pull on 8:00, faster by 100's
    1 x 200 Kick on 4:30
    12 x 50 Kick on 1:10, 25 very fast/25 easy
    1 x 200 Moderate Free on 3:15
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 150 Moderate Free on 2:30
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 100 Moderate Free on 1:40
    1 x 50 Fast Stroke (did free) on 1:15
    1 x 50 Moderate Free on 1:15
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 50 Moderate Free on 1:15
    1 x 50 Fast Stroke (did free) on 1:15
    1 x 100 Moderate Free on 1:40
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 150 Moderate Free on 2:30
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 200 Moderate Free on 3:15
    400 Cool-Down
    Total Yards - 3450

    Today's workout was a bit different, but still focused on sprinting a bit more - just not stroke. Here's what we did this morning:

    400 Warm-Up (shocked aren't you?)
    6 x 50 Catch-up Drill/Free on 1:00
    4 sets:
    - 1 x 50 on 1:10; 1st 1/3 fast, focus on strong push-off)
    - 1 x 50 on 1:10; middle 1/3 fast, focus on fast turn)
    - 1 x 50 on 1:10; last 1/3 fast, focus on strong finish & not breathing inside flags
    1 x 100 Free ALL OUT - went 1:12
    1 x 50 Easy Free recovery
    5 sets:
    - 1 x 100 Moderate Free on 1:50
    - 1 x 100 Free on 1:50, 5 sec faster than 1st
    - 1 x 100 Free on 1:50, 5 sec faster than 2nd
    400 Cool-Down
    Total Yards - 3350

    I must say, I was thrilled to do a 1:12 from a push today. The swim itself felt awful - like I was stuck in mud. But... the time on the clock was so much better than I expected - I was thrilled! Maybe this dryland strength training will pay off in the long run....

    Enjoy your swims today and I'll continue the saga tomorrow.

    Happy swimming!
    Categories
    Swim Workouts
  2. Worn out & tired but still kicking

    by , May 19th, 2011 at 09:49 AM (Pete's swim blog)
    Lots of yardage this week is slowly wearing on me. The 100s on 1:15 were a bit too fast for me. Made two, missed the third (did a 50 easy) and made the last three. On the 1:20s, I fell behind a few seconds but was able to make it up. I think I'm just tired.

    SCY

    400 Warm up

    8 x 100 - 1:45 Kick
    * 1, 2 - Br
    * 3, 4 - Fl/Br
    * 5, 6 - Fr/Br
    * 7, 8 - Bk/Swim
    4 x 50 - :50 Stroke Descend

    6 x 100 - 1:15
    100 Easy

    10 x 100 - 1:20
    2 x 100 - 1:45 Kick

    10 x 100 - 1:30 Up/Down Kick
    100 Cool Down

    (4400 Total)
    Categories
    Swim Workouts
  3. DOUBLE Wed May 18th, 2011

    by , May 18th, 2011 at 10:36 PM (Ande's Swimming Blog)
    DOUBLE Wed May 18th, 2011

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    Bess Coached
    UT, main pool LCM
    noon to 1:15 dove in 12:05ish
    wore speedo pro jammer
    swam with liz & laura
    beside jim & larry


    WARM UP LCM
    did easy 50's


    Main SET:

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    1:00
    50 easy
    did: 4 rounds of
    200 easy
    200 skip
    get out walk to other end
    wait for an opening in my lane to sprint

    1) 50 fl 27
    2) 50 bk 27 (roll start dive)
    3) 50 br 34
    4) 50 fr 26.5 (easy speed)

    skipped 50's & rested 10 minutes

    50 Fr FAST
    went 25.4

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  4. Wed May 18th, 2011 LCM & scy

    by , May 18th, 2011 at 10:26 PM (Ande's Swimming Blog)
    Wed May 18th, 2011

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    Whitney Coached
    UT, main pool & scy diving well (warm)
    6:30 to 8:00 dove in 6:33ish
    wore FS 2 legs
    swam with Nathan O & Nate
    beside Tyler Chris, ned & Jim


    WARM UP LCM
    3 x 400


    Main SET: moved to dive well scy

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    50 easy
    did 4 rounds
    4 (50 swim 50 skip)
    1) 50 fl 25
    2) 50 bk 26
    3) 50 br 30
    4) 50 fr from a push 24

    assigned 12 x 50's done 5 on 35 1 easy
    did 1, 3, 5, & 6

    assigned 20 x 50
    did 5 rounds of
    75 easy 25 fast
    whitney timed last 2
    roll start flipped to feet
    went 10.6


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/19/11

    by , May 18th, 2011 at 05:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    2 X 50 1:00 1:00
    Three times. Round 1 left, 2&3 right.

    1 X 200 kick 5:00
    4 x 50 kick 1:15
    50's: 25 fast/25 easy

    3 X 50 fast 1:20
    1 X 50 easy
    Three times, all choice

    1 X 400 free 7:00
    1 X 300 5:15
    1 X 200 3:30
    1 X 100 1:45
    1 X 200 3:20
    1 X 300 5:00
    1 X 400 FAST

    WARM DOWN: 4 X 50 easy 1:00

    4700M
    Categories
    Swim Workouts
  6. MATT Wednesday Workout

    by , May 18th, 2011 at 09:00 AM (Pete's swim blog)
    Played soccer (scrimmage) with the U14 team I coach. That left me very worn out for practice this morning. Just couldn't seem to get going.

    SCY

    400 Warm up

    6 times through
    * 200 IM - 3:00
    * #1 - 6 x 25 Fly - :40
    * #2 - 6 x 25 Back - :40
    * #3 - 6 x 25 Breast - :40
    * #4 - 6 x 50 Free - :40
    * #5 - 6 x 25 Fly - :40
    * #6 - 6 x 50 Free - :40

    4 x 100 - 1:45 25/50/75/100 Kick
    1:00 Rest
    4 x 100 - 1:45 25/50/75/100 Kick
    50 Easy

    100 Kick timed (1:31 Breast)

    25 Easy

    6 x 50 - 1:10 Fl/Bk/Br/Fl/Bk/Br
    Instead of rest inbetween intervals do some sort of arm or ab exertion.

    75 Easy

    (4150 Total)
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/11

    by , May 17th, 2011 at 03:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 1:45 1:45
    two times. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    #3-6-9 are fast

    1 x 200 50 stroke/50 free 3:45
    1 x 100 stroke 2:00
    2 X 50 stroke 1:15
    Three times through.


    2 X 100 free 1:45
    2 X 50 free-fast- 1:00
    Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  8. So, You Like 400s?

    by , May 17th, 2011 at 01:46 PM (Year Three: The Road Back)
    Whereas yesterday's workout had a little something for everyone, today's workout... well, not so much. My lane mate and I mixed it up a bit just to quell the boredom. Here's what we did:

    400 Warm-Up
    2 sets:
    - 1 x 400 Free on 7:00
    - 1 x 400 Kick on 7:00
    - 1 x 400 IM (drill/swim by 50 w/ fins) on 7:00
    - 1 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 4000

    The original workout was simply written as 400 warm-up, 8 x 400 Free on 7:00 (1-4 negative split, 5>8), 400 cool-down. E-gads... how un-creative can you get? I'd much rather have a workout that mixed up distances, strokes, etc. than one that simply repeats the same swim over and over and over. The nice thing was that I did make every interval - and worked on my IM a bit too. The not-so-nice thing was that the IM sets (even though I had my fins on) really wore me out and my pulls were not exactly speedy.

    Oh well... tomorrow night is THE meeting. The new area master's team is being revealed - and unless something drastic happens, I will be switching from my current team to the new team. I just hope the workout schedule and fees are do-able for me. Otherwise, I'm training on my own, which I can do. I just know myself well enough to realize that I'll train harder if I am swimming with other people. I guess time will tell what my immediate swimming future holds.

    As for my long-term goals, those haven't changed. I'd still like to work towards adding the 200IM and 200 Fly to my racing schedule and I'd like to earn qualifying times for USMS Nationals (especially for 2012 LC Nationals). Since it no longer looks like I'll be swimming with a Y-affiliated team, Y Nationals in Ft. Lauderdale next year will be definitely out. Glad I went this year.

    As this era ends, I am a bit sad. I haven't ever swam for a team other than ISF. Then again, they cancelled the only practice I can make it to - and got rid of my favorite coaches. Maybe someday, the Y here will learn that ISF swimmers are loyal to their coaches and team - and not to the Y itself. Too bad they are going to learn this lesson a little too late, eh? Oh well....

    That's all for now, folks. Enjoy your swims today!
    Categories
    Swim Workouts
  9. Tue May 17th, 2011, 2:03 200 IM

    by , May 17th, 2011 at 12:27 PM (Ande's Swimming Blog)
    Tue May 17th, 2011

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    Whitney Coached
    UT, scy diving well (warm) & main pool
    6:30 to 8:00 dove in 6:32ish
    wore B70 training jammer
    swam with Nathan O & Mike V
    beside Tyler & Chris, Jim Paul & Larry


    WARM UP LCM
    3 rounds of
    200 fr 100 something


    Main SET:

    3 rounds of

    025 fl on 20
    050 bk on 40
    075 br on 60
    100 fr on 1:05
    rest 1:00
    200 IM fast
    rest 1:00
    100 fl on 1:20
    075 bk on 60
    050 br on 40
    025 fr on 20
    rest 1:00

    1) 2 IM went 2:20ish
    2) 2 IM went 2:15ish
    3) skipped 1st part, changed into FS2 legs
    switched from warming diving well to cooler main pool
    200 IM fast
    dove
    raced tyler & mike
    tyler & I were side by side & had a photo finish
    went 2:03


    assigned: 8 x 125
    did: 8 x (50 easy, 50 skip, 25 fast)
    Odds SDK shooter
    Evens: 6 SDKs FL

    ASSIGNED: 500 fr DPS, take as few strokes as possible
    DID: 5 rounds of
    (75 easy, 25 fast from a dive on 2:30)
    whitney timed last one
    roll start
    went 9.8


    Meets

    definitely going to
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  10. Swam w/ age groupers today

    by , May 17th, 2011 at 09:02 AM (Pete's swim blog)
    Roger put together a bunch of elite ags of various ages that swam this morning. His daughter showed up from Auburn along w/ another ex-MSA swimmer. Us old guys had our own lane and decided to try and keep up rather than do our own workout. It was fun even if it was a bit more intense than normal.

    SCY

    Warm up
    400 IM Easy
    3 x 150 IM - 3:00

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 3:00 Kick 1st/2nd/3rd/4th 50
    I did 4 x 200 Free w/ kick

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 2:55/2:50/2:45/2:40
    I converted IM to free as the time got harder
    300 Easy Recovery fly

    9 x 50 Kick - 1:00
    Descend 1-3, 4-6, and 7-9 switch kicks every three
    50 Easy

    100 Kick - Timed (Br - 1:28)

    8 x 25 IM Order Easy/Hard

    100 Cool Down

    (4150 Total)
    Categories
    Swim Workouts
  11. Monday, May 16

    by , May 16th, 2011 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Sets:

    9 x 50 w/paddles:
    3 x free/kick using paddles as board/scull

    16 x 50 @ 1:00 or so
    4 of each stroke

    50 EZ

    Speed Work:

    10 x "25s" w/fins
    streamline dive down to bottom of pool, squat jump off bottom with fast dolphin kick

    10 x 25 w/parachute & fins
    odds = shooter on back
    evens = burst free

    50 EZ

    8 x 50 @ 1:30
    odds = 25 fast kick + 25 easy
    evens = 25 fast swim (IM order) + 25 easy

    100 easy

    Total: 2650

    Commentary:

    The pool water was very warm today, and this dulled my enthusiasm somewhat. I can't (or won't) do hard aerobic or longish sprints when it's that temp. Looking forward to swimming at GMU again.

    Hoping to learn about "real strength" with Jazz on Wednesday. I need to search for my weight lifting gloves.

    Updated May 16th, 2011 at 06:28 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/11

    by , May 16th, 2011 at 04:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2@3:00 2@2:45
    1 X 300 5:15
    4 X 100 1:45
    1 X 400 -

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    1 X 100 easy swim -

    1 X 100 easy 2:00
    1 X 100 fast 2:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Three times. All choice.

    1 X 100 easy swim

    3 X 400
    #1: IM 7:30
    #2: Stroke/free by 50 7:30
    #3: Free-negative split- -

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  13. Something For Everyone....

    by , May 16th, 2011 at 04:09 PM (Year Three: The Road Back)
    Toaay's workout had a little bit of something for everyone - kicking, pulling, drills, and stroke! Woo-hoo! Here's what we did:

    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Free FAST on 4:00 (got 2:40, 2:41)
    1 x 200 Kick on 4:30
    4 x 50 Kick FAST on 1:05
    2 sets:
    - 4 x 25 Fly (w/ fins) on :40
    - 1 x 100 Fly (w/ fins) on 2:00
    3 x 400 Pull on 7:00, descend w/i 100s (got 6:02, 5:57, 6:04)
    400 Cool-Down
    Total Yards - 3600

    All in all, today's workout was pretty fun. The 100 Fly's were a bit of a stretch, but I managed to do both 100s and didn't give up! YAY for me. And, I was pretty happy with the 2:40ish 200s - as I race about a 2:30 and was happy with holding 2 1:20 100s.

    Then, after work was another NFL Training Camp workout day - DB drills were pretty cool. My lower stomach muscles are definitely getting worked out with this program. Don't know how it will translate into pool speed when I finally am finished with the 60 days - and rested up again - but at least I'm having fun and enjoying doing dryland work.

    Two days until the meeting detailing the new masters group that is starting up here. I've pretty much decided that I won't be swimming with ISF any longer (that they cancelled my coached practice pretty much sealed the deal). The only thing I'm not sure of right now is whether I'll join the new team (as I don't know practice schedules and fees) or if I'll be swimming on my own and competing Unattached for now. Time will tell.... but I really hope the practice schedules are favorable because I'm much better off swimming with a team - I try harder during practice and am not as likely to slack off when other people are giving their all. That's my on that. But... if I can't make the coached practices (or can't afford the fees)....

    Stay tuned. As for me, I'm off to my daughter's track meet right now. Hope the sun comes back out and the temperatures rise just a tad.

    Enjoy your swims!
    Categories
    Swim Workouts
  14. Mon May 16th, 2011

    by , May 16th, 2011 at 12:56 PM (Ande's Swimming Blog)
    Mon May 16th, 2011

    Sunday
    Did not swim but did a partial lift then had to cut it short

    I've got 2 trips coming up:
    1) AZ Thu May 19 - Wed May 25th, vaca and work conf &
    2) AK Sat Jun 11 - Sat Jun 18 Alaskan Cruise for my Parents 50th
    curious to see if how much training I'll do on these 2

    Subscribe to Ande's Swimming Blog

    LIFTED this morning

    Whitney Coached
    UT, scy diving well (warm)
    6:30 to 8:00 dove in around 6:34ish
    wore FS2 legs
    swam with Nate & Katie
    beside Marcio Tyler, Larry, sharon, & Mark

    WARM UP LCM
    2 rounds of
    200 fr 150 P 100 k 50 IM


    Main SET:

    50 DROP DOWN KICK SET
    start: 1:00
    Drop: 1 sec per repeat
    how: kicked fly on side, no fins, no sdk
    made :36, stopped

    100 easy

    10 x 100 fr on 1:30
    INX hold mile pace & get around 20 sec rest
    held 62's but my mile pace probably is 64, 5 or 6

    assigned: 5 x 200 fr on 3:00 desc
    did: 200, 100, 100, skip,
    200 easy speed
    went 1:55

    assigned: 20 x 25 on 30
    did: 3 rounds of ( 2 easy 3 skip 1 FAST)
    dove
    whitney timed 2 & 3
    went 10.1, 9.79


    Meets

    Friday may 13th I officially put zones on my calendar, I'm definitely going
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:

    Fri
    400 IM

    Sat
    50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun
    100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOTgoing
  15. Monday, May 16, 2011 5:00am

    by , May 16th, 2011 at 09:34 AM (Fast Food Makes for Fast Swimming!)
    Main set courtesy of GDanner

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Main:
    3 x 100 @ 1:40, 1:35, 1:30 (held 1:05s)
    2 x 50 Kick @ 1:00
    3 x 100 @ 1:30, 1:25, 1:20 (held 1:05s)
    2 x 50 Kick @ 1:00
    4 x 100 @ 1:20, 1:15, 1:10, 1:05 (1:05, 1:05, 1:04, 1:04)
    2 x 50 Kick @ 1:00

    100 EZ

    8 x 75 (50 Free, 25 Fly) @ 1:10

    3 x 100 IM @ 1:35, 1:30, 1:25
    2 x 50 Kick @ 1:00
    1 x 100 Fly (went 1:05)
    100 EZ
    ----------------
    3200 Yards
  16. Half asleep workout

    by , May 16th, 2011 at 09:26 AM (Pete's swim blog)
    Dave called yesterday. Seems he decided to get serious about long course and wanted to swim in Huntsville today. The problem with HSA is that they start at 5:00 AM. And by "start", that means they are warmed up and ready to go at 5:00 AM... not entering the pool at 5:00 AM. I got up at 4:05 so that I had time to make it at 4:50. To complicate things, I played soccer Sunday. Nothing serious... just a bunch of old guys reliving our childhood. I avoid contact at all costs but I still run hard. So, I wasn't exactly looking or feeling my best this morning. Warm up felt awful. But before I knew it we had knocked out a 5K+. Don't remember much... must have slept through it.

    LCM

    Warm up
    400 Swim
    4 x 100 Kick down/swim back

    2 x 200 Free
    4 x 100 Pull
    4 x 100 Free

    4 x 50 Kick
    4 x 250 IM (Fly/Free/Back/Free/Breast)
    4 x 50 Pull

    4 x 250 (Free/Free/IM Order/Free/Free)

    200 Kick
    4 x 150 Stroke Im Order/Free/Stroke Im order
    200 Pull

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  17. LCM Results from USA-S Meet

    by , May 15th, 2011 at 07:31 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it. I'm sunburned redder than a lobster from Saturday and waterlogged from the downpour of rain today, so had a little of everything...including my handed to me by a bunch of 14-16 year old kids. I swam all my events as exhibition so I wouldn't take awards/placing away from the age groupers as well, not that there were that many in the 17+ ages.
    This was swum in a 6 lane, 50 meter pool with no additional space for cooldown. Starting end was 12 feet deep, but went to 4 feet at the 15 meter point, and continued to 3 feet at the turn end. Not the best pool, but the pool doesn't make the swim fast, that's the swimmer's job to make the swim fast no matter what the conditions are!

    Saturday:
    HOT, 79 degrees and pure sun. No clouds in the sky, and a little breezy. Not bad for the middle of May in Idaho.

    400 IM: 5:23.61 (best time/also a new LMSC record)
    30.0/36.8 (1:06.8)
    43.9/43.3 (1:27.2)
    48.7/48.9 (1:37.6)
    --.-/--.- (1:11.9)
    I was 5th overall among the 13 & Over boys division. I was pleased with the swim. My backstroke still sucks in an IM event though.

    200 Back: 2:37.84 (best time by 3 sec./also a new LMSC record)
    --.-/--.- (1:16.4)
    41.4/39.9 (1:21.3)
    All I was thinking during this event was "where are those damn flags???!!?"

    100 Breast: 1:23.19 (best time)
    38.3/44.8
    I'm definitely needing walls at the 25s to have another pullout in breaststroke. Ugly!

    100 Free: 1:00.11 (best time by 0.7 sec./also a new LMSC record)
    --.-/--.-
    Sooooo close to breaking a minute.
    Didn't get the splits, but I got a video It felt really good when at about the 75-80 meter point the kid next to me fell back and I kept going.
    [nomedia="http://www.youtube.com/watch?v=D_rcXOD95YE"]YouTube - 5-14-11 100 LCM Free @ Lewiston, ID USA-S Meet[/nomedia]


    200 Fly: 2:32.08 (best time by 0.3 sec./also a new LMSC record)
    Don't look at these splits, and please don't laugh too hard.
    30.1/37.9 (1:08.2)
    41.2/43.0 (ouch)
    Basically, this was my 5th event of the meet, and it was literally 15 minutes after the 100 free. I felt good thru about 125 meters, and after that I just watched everyone pass me. I've got another chance for the 200 Fly at our home meet in June.
    [nomedia="http://www.youtube.com/watch?v=bsGQYvrUA6g"]YouTube - 5-14-11 200 LCM Fly @ Lewiston, ID USA-S Meet[/nomedia]


    Sunday:
    Cold, +-50 Degrees or so, clear skies at first, then the clouds and wind started coming in, turning to light rain, then a complete downpour!!

    400 Free: 4:49.38 (best time by 1 sec./also a new LMSC record)
    1:06.7/1:14.2/1:14.8/1:13.7
    I was in the outside lane of the final heat and just tried to ignore the kids in the middle. I split it pretty good, but looking at it now, I probably could have brought each 100 down another second or two.

    100 Fly: 1:05.62
    --.-/--.-
    Considering the temperature dropped really quickly, and the rain started pouring at this point, it was a great swim. I was about 1 second slower than my swim from last year which was indoors. I was happy with this because I was also 2nd place overall in the event. The kid that beat me just finished his freshman year at the Univ. of Puget Sound, where he set the conference record in the 200 Fly this year.
    [nomedia="http://www.youtube.com/watch?v=Lly96_kVRzo"]YouTube - 5-15-11 100 LCM Fly @ Lewiston, ID USA-S meet[/nomedia]


    200 Free: Cancelled
    The downpour of rain and wind was so intense, and it was freezing that the officials decided to call off the remainder of the meet, which still had 4 or 5 more total events for all ages to go. I only ended up missing this one event, but that's OK with me.

    Updated May 15th, 2011 at 08:42 PM by jaadams1

    Categories
    Swim Workouts , Meets
  18. Sunday, May 15

    by , May 15th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 50
    power wheel roll outs, knees on bosu, 2 x 12
    standing lat pulldown, 130 x 1 x 10, 140 x 2 x 10
    explosive leg press, 270 x 3 x 10
    bulgarian single leg squats w/DBs, 40 x 2 x 10 each leg
    rear delt fly, 70 x 2 x 12
    med ball plyo slams in racquetball court, 5:00


    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50
    5 x 50 free w/paddles @ :45
    5 x 50 kick @ 1:00
    5 x 50 drill @ :15 RI

    50 EZ

    Speed Work:

    10 x burst dolphin kick 25s (no fins) @ 1:00
    5 back, 5 belly

    50 EZ

    8 x (25 AFAP kick w/fins & board + 50 easy kick + sit on board and wait)
    5 dolphin kick, 3 flutter kick
    -- I wanted to swim these free & fly, but I was sharing a narrow lane with an aqua jogger. Opted to kick instead.

    50 EZ

    Total: 2350


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

    Commentary:

    Took yesterday off. Had Lil Fort's soccer game and the VA State rowing champs. Fort Son's lightweight 4 rowed their best race of the season, but 2 of the rowers including Fort Son blacked out right after the finish line and were taken in on the launch. Overexertion and probably improper nutrition. I had to sprint a mile to get to the boathouse to check on him. They are very excited for the Stotesbury Regatta next weekend, which is the largest high school rowing event in the nation. Mr. Fort and I are leaving Friday night to catch up with friends in Philly and see the semi-finals and finals on Saturday.

    Today, I got up at the crack of dawn to watch Lil Fort's Girls on the Run Nova 5K at Mason. There were over 9,000 runners at the event. Lil Fort (running with Mr. Fort as her run buddy) was happy to crush her PB despite it being very crowded the first mile, running a 25+ I was a little bleary in my workouts today from lack of sleep. Need to catch up on sleep this week.

    Updated May 16th, 2011 at 03:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. An Easy Swim Day? At Least in Theory....

    by , May 15th, 2011 at 07:28 AM (Year Three: The Road Back)
    Getting out of bed on Saturday morning was definitely a gingerly undertaken activity. Therefore, I decided that what I needed was a nice, long, easy recovery swim - instead of a pace-focused, sprint-oriented workout. With that in mind, I was planning on a maybe 4000 yard swim - with the option to get out early if my shoulder was acting up again. That was my plan... and you always have to have a plan - even if you blow it right out of the water. Here's what I ended up doing:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 Drill Cycle IM Order on 2:30
    5 sets (did free, fly w/ fins, free, back w/ fins, kick):
    - 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 4:00 (did pull, kick, pull, kick, pull)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    300 Cool-Down
    Total Yards - 5000

    During the warm-up, my shoulder felt okay, but not great. By the end of the first round of the ladder, it was hurting a bit, but eased up when I did the fly/kick round. It held up okay for the 3rd ladder round and was fine throughout the back ladder. When I was debating doing a 5th ladder or just being done, a friend of mine walked in and asked if I was doing another 5000 yard day. That did it... my decision was made. 5th ladder round, here I come. But, I was achingly tired, so I elected to kick/pull the last ladder and have a really easy drill/swim cool-down. After getting home and cleaned up, it was nap time.

    This morning, I feel much better and am not nearly as achey as I feared I might be. YAY! Maybe my body is finally starting to adapt to the same amount of swimming PLUS dryland work thrown in. I'm sure hoping so! Either way, it's an easy Sunday for me. If you are swimming today, enjoy the water!

    Happy laps!
    Categories
    Swim Workouts
  20. "Ironman" relay

    by , May 14th, 2011 at 04:24 PM (Pete's swim blog)
    Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us.

    SCY

    Warm up
    3 x 200 Easy :10s rest
    8 x 50 Kick :10s rest, descend 1-4, 5-8
    8 x 75 :20s rest, Odds hard/Evens easy

    Main set
    400 Pull
    3 x 100 Free, Fastest possible interval (1:15)
    100 Easy
    400 Pull
    3 x 100 IM, Fastest possible interval (1:30)
    100 Easy
    400 Pull
    3 x 100 Free, Fastest possible interval (1:20)
    100 Easy

    Bonus Set
    16 x 50 Relay
    1-4 IM
    5-8 Kick
    9-12 Stroke
    13-16 Free

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts