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Swim Workouts

  1. Sprint Day

    by , July 20th, 2011 at 12:45 PM (Year Three: The Road Back)
    As long as yesterday was, today was just that short. With a focus on AFAP sprints, we had a lot of time built in for easy recovery swims before hitting the next sprint hard. Here's what we did:

    150 Warm-Up (stood chatting too long )

    1 x 300 Drill/Swim on 6:00 (fist for 200, free for 100)
    6 x 50 Speedwork Free on 1:05 (vary "fast" part)
    2 x 50 Free AFAP on 4:00 (got :37, :40)
    - 1 x 150 Recovery Free after 1st 50
    - 1 x 100 Recovery Free after 2nd 50
    2 x 100 Free AFAP on 8:00 (got 1:27, 1:22)
    - 1 x 200 Recovery Free after 1st 50
    - 1 x 200 Recovery Free after 2nd 50
    2 x 50 Free AFAP on 4:00 (got :38, :37)
    - 1 x 100 Recovery Free after 1st 50
    - 1 x 150 Recovery Free after 2nd 50
    600 Cool-Down
    Total Meters - 2650


    All in all, today wasn't too bad. While we were doing the set of 6x50 speed play, I was really hurting in my legs and figured the sprints would just be horrible. Actually, I was pleasantly surprised. While I wasn't happy with the :40, I added rest instead of trying to squeeze in another length of recovery. That seemed to help. My best ever LCM 50 Free race (the beginning of this month) from the blocks was a 34.97. To hit a :37 (especially at the end of practice) from a push was pretty decent. On the 100 Free, my best racing effort (also the beginning of this month from the blocks) was a 1:19.09. Three seconds off - that's easily related to coming off the blocks for me. I've found that my AFAP swims in practice are generally almost 2 seconds slower than my from the blocks time (at least in SCY - not enough LCM experience to really know how that correlates). So, all in all, pretty happy with today's efforts.


    Tomorrow is a fun 20x50 test set. We'll see how that goes....


    Until then, enjoy your swims!
    Categories
    Swim Workouts
  2. Back on the bike again.

    by , July 20th, 2011 at 10:43 AM (Pete's swim blog)
    Rode my bike some yesterday. I'd forgotten how much I enjoy it. Went out at mid-day in 93 degree heat. For some reason, I'm not bothered by the heat when I'm riding. Absolutely can't stand it when it is cold though. I put in 20 miles. Definitely not as strong as I used to be but it started coming back near the end of the ride. Biggest problem with cycling... I don't have anyone to ride with. It gets boring. There's a triathlon about a week after nationals. I'm pretty sure I'm going to do the whole thing... not just the swim this time.

    LCM

    300 Free
    200 Kick
    200 Pull
    300 Free

    3 x 200 Kick

    4 x 300
    Odds - Stroke/Free/Stroke
    Evens - Free/Stroke/Free

    3 x 200 Pull

    4 x 50 IM Order
    4 x 50 Kick
    4 x 50 Pull
    4 x 50 Choice stroke

    200 Cool Down

    (4400m Total)
    Categories
    Swim Workouts
  3. Tuesday, July 19

    by , July 19th, 2011 at 07:38 PM (The FAF AFAP Digest)
    @ Gym:

    15 minutes of RC exercises

    30-35 minutes of stretching, yoga, foam roller


    @ Pool:

    1500 easy -- easy swimming, single arm 50s, shooters, 25s no breather free, etc.

    hottub -- not as appealing in the summer with the sun overhead!

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

    Commentary:

    Just an easy boring day for me. Sprinting (I hope) with Speedo tomorrow.

    One more day and I'll be at the 2 week taper mark. I've been wondering whether I should repeat the exact workouts I did before the Albatross meet. But there seems like such a difference between SCM and LCM ... I kicked between 50-60% of my fly-back races in short course, and can't do that now obviously. I suppose there's not much I can do about the arm fatigue I'll get at the end of my LC races at this juncture.

    I'm not bored yet. But I'm sure one more week of swimming only will cause some taper angst. At least I won't have any stress about outside lanes this time.

    The timeline for Auburn looks great! No event before noon. I believe I get in early enough on Wed. night to swim in the competition pool, if it's open.

    More on pain relievers:

    http://www.washingtonpost.com/nation...JMI_story.html

    Updated July 20th, 2011 at 04:57 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  4. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/11

    by , July 19th, 2011 at 04:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    National Meet begins two weeks from today!
    Taper/Rest workout

    LCM
    WARM UP:
    2 X 250 4:15
    2 X 150 2:45
    2 X 100 2:00

    4 X 150 3:30
    100 kick/50 swim
    Fins optional

    5 X 100 2:15
    Choice
    Perfect technique swims

    4 X 50
    odd: blocks- 20 sprint, easy in
    even: build to race finish

    RACE PACE SET

    3 X 200 Broken @ race pace 6:00
    Broken :10 @ each 50

    OR

    3 X 100 Broken @ race pace 6:00
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy 1:00

    3100/2800M
    Categories
    Swim Workouts
  5. Distance Tuesday

    by , July 19th, 2011 at 01:17 PM (Year Three: The Road Back)
    Going into today's set, I was determined to do as much as I could without resorting to my fins. Since I'm really loving the open water thing, I have decided that I need to up my overall endurance and "enjoy" the long swims. That being said, I tried.... I really did. Here's what I ended up with:


    200 Warm-Up
    5 sets:
    - 1 x 400 on 7:00 (did free, pull, kick/free w/ fins by 50, pull as 350, free w/fins)
    - 2 x 100 Free Fast on 2:15 (all no fins - ave ~1:40)
    400 Cool-Down
    Total Meters - 3550


    All in all, I was pretty okay with today's workout. The fast Free's were not as fast as I would have liked and I ended up dropping a 50 in the middle, but at the end of the day... I did better than I expected, especially since my shoulders were ready to fall off at the end. So... here is the start of trying to build up my overall endurance, while not losing too much speed. After all, 2012 LC Nationals is not that far away.....
    Categories
    Swim Workouts
  6. Tue Jul 19th 2011 LCM, ZONES STARTS THIS FRI!

    by , July 19th, 2011 at 11:52 AM (Ande's Swimming Blog)
    Tue Jul 19th 2011 LCM

    weighed 220 after practice today,
    Had dinner with Beth & Max (the gourmet cook) last night & once again ate way too much


    ZONES Taper Started Sat Jul 16
    I'm doing a 6 day taper for Zones
    not sprinting much because I'm swimming 11 events (below)

    Meets

    2011 South Central Zone LCM Championships

    INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah, TX (Near the Woodlands just north of Houston)
    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston

    Fri Jul 22st 4:00 pm meet begins
    400 IM

    Sat Jul 23rd
    400 FR, 50 FL, 100 BR, 200 FL, 200 IM

    Sun Jul 24th
    100 FL, 50 BR, 200 BR, 50 FR, 800 FR
    don't think I've ever done anything as tough before.
    I had an easier lineup then decided to take a crack at records for the
    400 fr, 800 fr, & 200 fl South Central Zone Mens LCM Records I'm 48 and smack dab in the middle of 45 - 49, can't wait till 2013.
    (not sure I can even make a 200 FL, the last time I swam a 200 LCM FL was in 1981 at LCM TAGS, went 2:17 split it 1:00 1:17
    also did a few in practices at UT.
    It is such a challenging race and I am no Dennis Baker.
    My goal is to swim it smart & hold around the same time for my last 3 50's. I also reserve the right to skip a few events.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 left late dove in around 6:30
    wore FS PRO LEGS
    swam with Jason, Marcio, Tyler, Nate, Sharon, & Mike, beside Larry, Mary, Bess, & Ed

    WARM UP
    missed it
    used part of the 10 x 100 on 1:40 set to warm up

    Main SET: SCY

    assigned: 8 x 200 on 3:20
    odds IM strong
    evens FREE pretty
    Did: odds: fr, bk, br, fr
    evens: #2 200 fr, #4 200 fr, #6 100 fr, #8 100 fr

    then switched to the taper work out whitney gave us

    4 x 50 fr on 1:15
    hold 400 pace which was 33's

    200 fr easy

    4 x 50 on 1:30
    hold 200 pace
    did 3 fr & held 31's & 1 br in :40

    100 fr easy

    50 BR long & strong
    went 37

    50 easy

    Updated July 19th, 2011 at 12:21 PM by ande

    Categories
    Swim Workouts
  7. Tuesday workout

    by , July 19th, 2011 at 10:46 AM (Pete's swim blog)
    Found out today that the daughter of one of the guys I swim with (Roger) made the Olympic Trial cuts in the 100 Backstroke last weekend. Should be exciting to watch her next year. Three more non-taper days left.

    LCM

    200 Free
    200 Kick
    200 Free

    200 Rev. IM
    200 Kick
    200 IM

    2 x 200 Free
    4 x 100 Free down/Stroke Back
    4 x 100 Kick

    4 x 100 Pull
    4 x 100 Free Neg. Split
    200 Back
    200 Br.

    2 x 50 Kick Fly
    2 x 50 Kick Fly no board
    2 x 50 Fly drill
    2 x 50 Fly

    3 x 50 Fly/50Bk/50Br
    3 x 50 Free Smooth, Build, Sprint

    200 Cool down

    (4800m Total)

    Updated July 19th, 2011 at 02:04 PM by pmccoy

    Categories
    Swim Workouts
  8. Monday, July 18, 2011 5:45pm at the Y

    by , July 18th, 2011 at 11:44 PM (Fast Food Makes for Fast Swimming!)
    Last night I did just the Ab Ripper X DVD about 20 minutes before bedtime. It was pretty tough, considering
    1.) I haven't really done any P90X in a while, and
    2.) I'm not swimming as much, and
    3.) I'm about 8 pounds heavier than I was, and
    4.)I'm eating way more fast food due to my work schedule (it's easy and tastes good).

    I didn't really feel any side effects from this ab workout at all during work. I did feel it during the first 50 of my warmup tonight though. Owwww...felt the stretch.

    Solo again at the Y

    200 Free
    100 Kick w/ board
    200 Free Pull
    100 Kick w/ board
    200 IM
    100 Kick w/ board
    100 Free

    Broken 1650 Free Pull 11, 10, 9, ... 1 lengths :10-:15 rest
    **All odd #'d ones breathe only right
    **All even #'d ones breathe only left (much harder for me to do)

    50 EZ
    -----------
    2700 Yards

    I didn't put too much effort into tonights swim. Just got in to get some yardage/stay in shape/relax from work.
  9. Monday, July 18

    by , July 18th, 2011 at 05:42 PM (The FAF AFAP Digest)
    @ Gym:

    15-20 minutes RC exercises

    30 minutes stretching + foam roller
    -- felt dreadful at first and then better at end
    -- wish I had been smarter and started stretching more the minute I got back from vaca. 100 lashes!


    @ Pool, SCY/Swim/Solo:

    Warm up:

    550 various

    6 x 50 single arm fly/back/free

    8 x 50 @ 1:00
    odds = 25 easy free + 25 build
    evens = 25 easy kick + 25 build

    Sprint Sets:

    10 x burst 25s @ whatever
    odds = backstroke start + fast SDK to 15 m
    evens = dive from side + fast SDK to 5 m

    4-5 more backstroke starts
    100 EZ

    1 x 75 AFAP free w/fins from push + 125 EZ
    -- broken at 25 & 50 for :10
    -- went :54 (11, 11, 12)
    1 x 50 AFAP free w/fins from push + 100 EZ
    -- broken at 25 for :10
    -- went :22 (11, 11)
    1 x 25 AFAP free with fins from push + 75 EZ
    -- went low 11

    1 x 75 AFAP breast w/fins + 125 EZ
    -- broken at 25 & 50 for :10
    -- went :43 (14, 14, 15)
    1 x 25 AFAP breast w/fins + 125 EZ
    -- went 14
    -- intended to do a broken 50, but a noodler swam in front of me to get to the ladder just as I was about to go and I had to abort. I watch for them, why are they so oblivious to others?
    -- got out at this point because I was cramping and needed to pick up Lil Fort.
    -- probably should take the foam roller to the calves again tonight.

    Total: 2450

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

    Commentary:

    My shoulder is still somewhat sore. Felt it at the gym when I was doing seated straight arm dips for the RC. But it felt good enough to attempt a few freestyle sprints today. Was happy with the times, but I didn't feel sharp at all. I plan to do a recovery workout tomorrow and hope to meet up with Speedo on Wednesday.

    Will be on my feet officiating during a long summer league meet tonight. I hope it doesn't get thundered out. Lil Fort is looking forward to her first 100 IM of the summer league season.
    Categories
    Swim Workouts , Yoga
  10. Sarasota Y Sharks Masters 5:30 AM Workout -07/19/11

    by , July 18th, 2011 at 04:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    LCM
    WARM UP:
    2 X 250 4:15
    5 X 100 2:00
    4 X 50 faster 1:00

    4 X 200 free 3:30
    Fins optional

    8 X 50 kick 1:20
    1 X 100 easy swim

    6 X 100 2:30
    Choice
    Swim @ 85/90 %
    Swim # 6 is easy

    2 X 50
    from the blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3400M
    Categories
    Swim Workouts
  11. Mon Jul 18th 2011 LCM

    by , July 18th, 2011 at 04:58 PM (Ande's Swimming Blog)
    Mon Jul 18th 2011 LCM

    weighed 220 after practice today,
    had guests sat & sun & ate way too much

    worked out
    Sat Jul 16
    7:30 - 9:00
    but didn't blog till now
    SCY
    Main set
    10 x 025 on :20
    10 x 050 on :35 modified
    10 x 075 on :55 modified
    10 x 100 on 1:10 modified

    Sun Jul 17 did not swim or lift
    done with weights till after Zones

    ZONES Taper Started Sat Jul 16
    I'm doing a 6 day taper for Zones
    not sprinting much because I'm swimming 11 events (below)

    Meets

    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX
    South Central LCM Zones: DAYS AWAY

    Thu Jul 21st leave for Houston

    Fri Jul 22st 4:00 pm meet begins
    400 IM

    Sat Jul 23rd
    400 FR
    50 FL
    100 BR
    200 FL
    200 IM

    Sun Jul 24th
    100 Fl
    50 Br
    200 Br
    50 Fr
    800 FR


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    noon - 1:15 dove in 12:03
    wore B70 Racing jammer
    swam with Jim beside JACK

    WARM UP
    board said: 4 x 250
    did 50's on 45 & 50
    went 800

    Main SET: SCY

    assigned: 4 x 400 on 1:00 rest
    DID: 3 x 400 on more than 1:00 rest
    #3 dove, swam smooth & strong,
    went 4:46


    100 easy

    4 x 50 k on 2:00
    did 1 & 2 BR k went 44's
    3 easy
    4 dove, 25 easy speed SDK, 25 easy speed fl k on side went 35

    assigned: 3 x 300 on 1:00 rest
    DID: 300 easy went 4:15,
    rested around 5 or 6 minutes
    300 fr strong from a dive
    went 3:26


    200 easy
    played around with breastroke DPS
    did 50 LCM from a push in 5 strokes
    Categories
    Swim Workouts
  12. IM Day with a Special Fly Focus!

    by , July 18th, 2011 at 01:01 PM (Year Three: The Road Back)
    After a day completely off, I was looking forward to hitting the water again this morning. The vast majority of my soreness is gone (although my thighs are still a bit tight), so I wanted to enjoy the lack of soreness. Yes, we have another softball doubleheader scheduled for Thursday. Since we're in the season-end tournament, everyone plays two games on Thursday. Then, it's down to win or go home. Hope we do well enough to keep playing, but today is only Monday... Thursday is a long time from now. Today, just enjoying feeling relatively rested and pain-free. Here's what we did:


    400 Warm-Up
    10 x 100 IM (rotating stroke order) on 2:10
    8 x 25 Fly Drill on :40
    4 x 50 Back Dolphin Kick on 1:15
    4 sets (did stroke as fly/back/fly/back):
    - 1 x 100 as 50 Stroke/50 Free on 2:10
    - 1 x 100 as 25 Stroke/50 Free/25 Stroke on 2:10
    - 1 x 100 as 50 Free/50 Stroke on 2:10
    200 Cool-Down
    Total Meters - 3200


    Knowing that tomorrow is distance day and how challenging doing all the stroke would be, I did most of this with fins on. That said, I did do all the stroke as written. Tomorrow's distance day should be interesting, especially as I'm debating whether or not to enter my first open water race and am trying to decide if I should do the 1K or the 2K for this first race, and the 2K or 4K for the second race. I might opt out of the first one (July 30) and just do the second one (end of August) - but the question still remains for that one 2K or 4K. If it's my very first race, it's easy to make the 2K call. Huh... as I said... still debating. Thoughts and/ or suggestions?


    Enjoy your swims today and - if you are anywhere in the Midwest - try to stay cool!
    Categories
    Swim Workouts
  13. Monday Workout

    by , July 18th, 2011 at 09:17 AM (Pete's swim blog)
    Gained a lot of weight over the weekend. Figured that might happen because I cut back on swimming Saturday and ate a lot. Going to try and ride some today to get it down again. Didn't help that we only swam 4000m today.

    LCM

    600 Warm up
    5 x 100 Odd Kick/Even Drill

    5 x 100 1, 3, 5 Free; 2 - Br; 4 - Bk
    4 x 50 Fly drill

    5 x 100 Pull
    4 x 50 Choice stroke Build

    6 x 100 Odd Kick/Even Drill

    6 x 100 Free (1-3, 4-6 Descend)

    200 Cool Down

    (Total 3900m)
    Categories
    Swim Workouts
  14. Sunday, July 17

    by , July 17th, 2011 at 08:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50
    odds = drill
    evens = kick

    Main Sets:

    4 x 100 dolphin kick w/board & fins @ 1:45
    -- 1st, 2nd, 3rd, 4th 25 fast
    4 x 50 fly drill @ 1:00
    8 x 25 shooters on belly
    8 x 25 burst dolphin kick on belly @ 1:00

    4 x 100 backstroke kick w/fins @ 1:45
    -- 1st, 2nd, 3rd, 4th 25 fast
    4 x 50 back drill @ 1:00
    8 x 25 shooters on back
    8 x 25 burst dolphin kick on back @ 1:00

    4 x 50 russian breast drill @ 1:15
    8 x 25 long breast pull outs
    4 x 25 fast breast pull w/buoy
    (Had to abbreviate this third part b/c I was heading to the Harry Potter finale.)

    100 EZ

    Total: 3600

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

    Commentary:

    Just did a super boring workout in a crowded indoor public pool while all my PV friends like Jazz and Speedo frolicked at beautific Hains Point. (Though I did hear the sun was blinding for backstrokers and that it was very hot.) As I said on Jazzy's blog, the front of my right shoulder is still somewhat painful. I didn't want to risk aggravating it on dive starts or all out sprints today when my taper meet is 2 1/2 weeks away. I've never actually scratched a meet before to my recollection ... I also reasoned that if I eff up a start or race at Nationals, I have the Terrapin Cup 2 weeks later to redeem myself. Really glad the schedule worked out that way! Less pressure all around.

    Made the decision to scratch last night, so Mr. Fort could do his long 20+ mile run this am. My shoulder actually feels somewhat better after my workout today which, though largely kick driven, got the shoulder moving. I did feel pretty lethargic in the water though. But the week was pretty full with sprint workouts + nasty massage + explosive weights + bikram. I'm actually looking forward to resting some. I've also decided I need to stretch more, so may hit the gym for some RC + stretch sessions. I did a ton of stretching before the Albatross meet after giving up bikram. For tonight, the foam roller and stick will do.

    Oooh, I tried the new shellac polish for nails on my toes. http://www.komonews.com/news/consumer/122994693.html. So far no damage from fins or other things!

    Updated July 17th, 2011 at 09:35 PM by The Fortress

    Categories
    Swim Workouts
  15. Open Water is a Blast. Who Knew?

    by , July 17th, 2011 at 01:16 PM (Year Three: The Road Back)
    First of all, I will freely admit to completely enjoying the fact that I am not swimming at all today! It's been a pretty brutal week - with lots of IM mixed into our practices and a softball double-header on Thursday that left me multi-colored (note to self: do not lose a ball in the sun again!). On top of that, I'm designing a new product catalog from scratch at work and that has been fairly mentally draining for me - but also a LOT of fun!

    With all that being said, I was not really sure how I'd feel on Saturday morning when I was invited to an open water swim with a few of my teammates. Not wanting to miss swimming two days in a row (since I never swim on Sundays) and having really enjoyed the open water practice the week before, I decided to do the open water swim, but wear fins. I must interrupt myself to say that playing third base really leaves your legs feeling nasty tight - at least it did mine. It was like an almost continual squat for the entire game!

    Anyhoo, we swam in a lake quarry off of a dock that belonged to a friend of a swimmer. The water was beautiful, amazingly clear, and nicely warm. I've decided that I love the early morning outdoor swims where all you hear are the birds singing and water splashing. There ended up being five total swimmers - everyone else being an accomplished and experienced open water racer. So, I was very glad that I made the decision to wear my fins. We ended up going around the lake twice and they estimated the total distance was about 4000 meters. With my fins on, I was able to keep up without struggling and really feel and stretch out my stroke. A great time!

    So, that's where I am. What I'm really liking about open water swimming is the lack of a clock, which makes the entire swim that much more relaxing for me. I'm now debating whether or not to enter the Planet Adventure 1/2K and 2/4K events just to see how I'd do. Open water compares to half marathon training in that you just keep going - adjust your pace as necessary - but just keep going. And, I like that. Who knew? I'm as shocked as anyone that I'm liking this so much - and that the fishies are not nibbling on me as I swim by. YAY!

    Well, those are my thoughts for the day. I'll try to be more regularly posting the workouts again this coming week.

    Until then, happy swims to you!
    Categories
    Swim Workouts
  16. Open Water 400

    by , July 16th, 2011 at 08:49 PM (Pete's swim blog)
    Did the swim for a triathlon team this morning. It was just a 400m swim in open water on the Tennessee river. We had a lot of storms last night so the air was cooler and less muggy that it has been in a while. I wore my speedo aquablade jammer w/ the provided yellow swim cap. Broke in a new set of goggles hoping the anti-fog will last through Nationals. It was nice to drop the drag suit for a change. Didn't bother shaving... I'll do that in a couple weeks.

    I put in a time of 5:30 for my seeding. I don't like to be first but I didn't want to end up in the middle of the pack. They seeded me 22nd. Swimmers left every 5 seconds in order that they were seeded. I started wondering if I'd get blown away because pretty much everyone ahead of me looked to be in very good shape. We started from the beach and swam out 200m along a rope w/ bouys and back. After that, we had to run about 150m to the transition area. A decent breeze out of the southeast created some small waves but it wasn't too bad. I only passed a couple people up to the end bouy. Figured that would be the case. The surprise was on the way back I was passing groups of 3-5 swimmers. Ended up coming out third. Swim plus run was 6:00 flat. Next closest to me was 40 seconds back.

    Our team did great. We were second place overall and lost to a team of high school and college kids. All of us were over 40. I beat their swimmer but their cyclist and runner were amazing. Had lots of fun and look forward to more of it.
    Categories
    Swim Workouts
  17. Friday Night, July 15, 2011 6:00pm

    by , July 16th, 2011 at 01:00 AM (Fast Food Makes for Fast Swimming!)
    At the YMCA, solo (literally). I had my pick of the 6 lanes. I could tell that the lifeguards were thrilled that I showed up to swim. They actually had to get their butts off the chairs in the office, and go sit out by the pool.

    Warmup:
    100 Free
    100 Back
    300 Free Pull

    5 x 100 Kick w/ training fins on back (Dolphin/Flutter by 25s) @ :15 rest

    GDanner Set repeated (part 2 - even harder than this morning)

    20 x 50s as:
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    1 x 50 Free @ :35
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    2 x 50 Free @ :35
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    3 x 50 Free @ :35
    1 x 50 Free EZ @ 1:00
    1 x 50 Fly @ :40
    4 x 50 Free @ :35

    100 EZ and out
    -------------------
    2100 Yards

    The freestyles on the :35 were tough, touch n go somewhat. I was holding :32s on the Fly & :33s on the Free

    Tough set. But I'm very happy with it. I liked doing this much better in SCY than the LCM.

    Updated July 16th, 2011 at 01:05 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  18. Friday, July 15

    by , July 15th, 2011 at 09:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    6 x 50 single arm drills

    10 x 25 shooters

    12 x 50
    3 x drill IM order

    50 EZ

    Total: 1800

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

    Commentary:

    Just did an easy swim today. Still feeling pretty beat up from that deep tissue. My right pec/front deltoid area still hurts. I can feel it when I raise my arm or pull. I don't mind swimming in a meet tired (for sprint practice), but I don't want to swim in pain. Hopefully, it will be gone by Sunday am. Oh, I did enter the meet -- 50 free/50 fly/50 breast -- will do 2 of these most likely.

    I'm wondering if deep tissue massages are really worth it? They effect my ability to train, and don't seem like they promote recovery that much. Indeed, I have to spend substantial time recovering from them. And it's not like I have an upper body injury that needs work. I may stick with more mellow ones in the future. Thoughts?

    Mr. Fort mentioned that his trainer told him about a variation of the bulgarian single leg squat that "would be great for me, the sprinter." It is a continuous exercise to failure. You begin by doing several full single leg squats to warm up. Then you divide the squat depth into 3 segments. You do squats for 10-20 seconds in the only bottom 1/3, then do squats for 10-20 seconds in the middle 1/3, then 10-20 second in the top 1/3. Repeat -- if you can! This seems like a nasty lactate set to me. He said you have to use less DB weight than usual. I will definitely add this into my routine when I get back to it in September. (I'm assuming I won't lift between Nationals and the Terrapin Cup, but that could change.)

    I've attached a few pics of details of Sagrada Familia -- Gaudi's astonishing gothic-like (and still unfinished) Basilica. http://en.wikipedia.org/wiki/Sagrada_Fam%C3%ADlia. This was definitely the highlight of our day in Barcelona, and one of the most amazing cathedrals I've ever seen.
    Categories
    Swim Workouts
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  19. DOUBLE FAST FRI Jul 15th 2011 SCY

    by , July 15th, 2011 at 05:43 PM (Ande's Swimming Blog)
    DOUBLE FAST FRI Jul 15th 2011 SCY

    weighed 218 after practice

    South Central LCM Zones: DAYS AWAY
    leave for Houston next Thursday.
    meet starts Friday at 4:00


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    Whitney Coached
    UT, main pool
    noon - 1:15 dove in 12:05
    wore B70 Racing jammer
    swam with Jack beside David, Beth Max, Bob & Stan

    WARM UP
    the board said:
    10 min swim, 8 min pull, 4 min k
    did easy 50's

    Main SET: SCY

    assigned: 20 x 100 on 2:15
    odds FAST
    evens
    easy
    DID: 50 FR from a dive held, 24's, 23's & a couple 22's

    assigned: 8 x 50 on 1:15
    odds: fast evens: easy
    DID: 25 SDK on 1, 3, & 5
    50 fr on #7 went 22

    100 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Fri Jul 22 - Sun 24, 2011 in
    Shenandoah (Houston), TX
    South Central LCM Zones: DAYS AWAY
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -07/18/11

    by , July 15th, 2011 at 05:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    LCM
    WARM UP:
    2 X 150 2:45
    2 X 250 4:15
    4 X 50 faster 1:00

    5 X 200 4:20
    100 swim/100 kick

    8 X 100 2:00
    Pull free or swim IM

    3 X {Start-turn-finish}

    1 X 400 free or 300 IM
    Focus on great turns

    WARM DOWN: 4 X 50 easy 1:00

    3400/3300M
    Categories
    Swim Workouts