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Swim Workouts

  1. Not on the Yacht Today, Thurs., May 26

    by , May 26th, 2011 at 04:36 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    hanging straight leg raises, 3 x 15
    reverse scoop, 25 x 2 x 15
    push press, 50 x 3 x 10
    (no problem bumping it up but couldn't do 15 reps)
    skull crushers, 50 x 2 x 10
    single leg extensions, 35 x 2 x 8, each leg
    seated narrow grip row negatives, 90 x 2 x 8
    knee tuck jumps, 10

    -- Hamstrings sore, stayed away from squats.


    Swim/SCY/Solo:

    Warm up:

    500 various

    4 x (3 x 50) w/paddles @ 10-15 RI
    swim, kick, scull

    10 x 25 shooters
    odds = back
    evens = belly

    Main Sets:

    Was planning on doing one of Chris Stevenson's recent sets. But my sore hamstrings and tired upper body we're having any of it. Modified it to a kick + fin set.

    3 x 75 dolphin kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 back kick (2 cruise, 1 fast)
    1 x 75 easy
    3 x 75 flutter kick w/board (2 cruise, 1 fast)
    1 x 75 easy

    The "fast" ones were beyond pathetic for me. At this point, I abandoned any notion of getting a decent workout in. Tried some speed drills (200), but these were likewise ineffectual. So rather than do garbage yards, I packed it in, did a 500 easy and left.

    Total: 2650

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

    Commentary:

    Not sure why I felt so crappy in the water today. But I suspect this is one of those weights temporarily killing the swimming instances. I've done 3 dryland workouts in 4 days -- likely too much for me -- with a lot of upper body work (damn pull ups!). My body staged a protest. For me, it's no use to HTFU when that happens, unless I'm swimming with my team.

    It didn't help that I had to get up early this am, pretend to search my children's luggage for drugs/PEDs and deliver the bags to school to be re-searched by other parents.* Nor did the pool temperature help. It's been 2+ weeks that I've been melting in this pool. Usually, the pool temp is 83; it felt like 85. I mentioned this to one the pool instructors. He did a digital reading and it was, in fact, almost 85. So I complained (as nicely as possible) on the way out. Fortunately, the pool manager was at the front desk and said he was aware of the problem and that they would fix it. I hope so! For me, the difference between 83 and 85 is huge. It's one thing to compete in water that may be too warm, but I just can't work out hard in it. So I will now draw Patrick's and Geek's ire for complaining while on the yacht.

    I really could use a day off tomorrow or a massage. Ain't happening though. I've got to get in a workout tomorrow as I will be taking Saturday off for the Regatta in NJ.

    * Funny crew story. Last week at the Stotesbury Regatta, every boat on a high school team -- Yorktown from Arlington -- was disqualified when the coach (not the kids) was caught with pot.

    Updated May 26th, 2011 at 09:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/27/11

    by , May 26th, 2011 at 04:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:45 -
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 100 easy swim

    1 X 50-25 fast/25 easy- 1:20
    1 X 50-25 easy/25 fast- 1:20
    1 X 50 fast 1:20
    1 X 50 easy 2:00
    All choice. Four times through.

    1 X 200 IM 4:00
    1 X 200 free 4:00
    1 X 100 IM 2:00
    1 X 100 free 2:00
    Three times through

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  3. Back with My Lane Mates

    by , May 26th, 2011 at 02:58 PM (Year Three: The Road Back)
    YAY! I was back with my lane mates! It was so nice to be able to swim with the guys again. It's nice when others feel/share your pain in the pool, isn't it? Besides, shared pain seems to make it easier to get through. After all, if they don't quit, how can I?

    We also have new workouts this week because this is the first week without Kris as the ISF head coach. Coincidentally, it is also my last week with ISF as I'm transferring to Indy Aquatic Masters as of June 1.

    Here's today's workout:
    400 Warm-Up
    1 x 800 on 15:00 as 200 Pull/200 Drill/200 Kick/200 Swim
    5 x 250 on 4:15 (did as free, pull, kick, pull, free)
    8 x 50 Drill/Swim on 1:00
    4 x 100 Fly Drill Cycle (w/ fins) on 2:00
    400 Cool-Down
    Total Yards - 3600

    The workout was over quicker than normal, so we added the 4x100 Fly Drill Cycle set to take up the extra time and add distance. Besides, after all that free, it was nice to get some fly in.

    Tomorrow is my last swim with Coach Rick on deck. I don't know if he's switching to IAM or staying with ISF. That makes me sad. Rick has been on deck at least once per week ever since I started swimming. In fact, he was the coach on deck the first time I ever walked into a Masters' practice. I guess it's the end of an era. And yet, I am so excited to swim for IAM.

    Time will tell what happens, but for my , the future is definitely looking bright!

    That's my for today. Enjoy your swims!
    Categories
    Swim Workouts
  4. Dodging thunderstorms

    by , May 26th, 2011 at 09:02 AM (Pete's swim blog)
    Unbelievable luck this morning! Pool opened late because of storms that had already passed. The next wave was about an hour away and was generating all sorts of lightning. So we got in and went hard assuming that we would get kicked out in about 30 min. Somehow it never materialized. It just fell apart and we got a solid workout in.

    SCY

    400 Warm up

    6 x 50 Free - :45

    9 x 200 - 2:40 Convert Stroke 1 to Stroke 2
    Our high school swimmer converted back to fly and made it. I tried just doing free but fell behind after 2 200s. Put on some fins and converted free to fly from there.
    100 Easy

    2 x 500 - 8:00
    Open Turns every 100. Start with 100 pull. If ahead of 1:30 pace, substitute 25 pull for 25 kick.

    2 x 400 IM - 7:00
    50 Stroke/50 Kick. Goal time is 6:40. If you make it substitute 50 stroke with 50 kick. If you don't, substitute 50 kick with 50 stroke.

    100 Cool Down

    (4500 Total)
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/26/11

    by , May 25th, 2011 at 05:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 easy swim

    6 X 100 2:20
    75 fast/25 easy
    Choice

    1 X 100 easy swim

    5 X 300 free 5:00 or 5:15
    1/2: moderate pace
    3/4: negative split
    5: Fast

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  6. The Four Whatevers Workout

    by , May 25th, 2011 at 12:57 PM (Year Three: The Road Back)
    I got this workout from Kris Houchens's "Opportunities for Greatness" section. Kris, however, attributes the workout to Whitney Hedgepeth of Texas Masters. Regardless of who wrote the workout, it was BLAST! The idea behind the "Four Whatevers" workout is that the coach sets the interval, but the swimmer sets the distance. I will say that I probably didn't push quite as hard as I could have, but was sort of treating today as a bit of a recovery day after yesterday's fly/back extravaganza. My shoulders were aching - either from weights or backstroke - so I wanted a workout that concentrated on freestyle. For whatever reason, my shoulder smarts during backstroke, but is fine during free. Go figure.... Anyway, here's what I did today:

    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x ??? Free on 2:00 (did 100s - probably could have pushed 125s, but wasn't feeling it in my legs)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:45 (did 100s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:30 (did 75s - was needing the extra rest )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:00 (did 50s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on :45 (did 50s - made them all )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    200 Kick Cool-Down
    Total Yards (for me) - 3800

    I'm sure there are much faster people than I who could really add up the yardage on this workout, but it was a blast and one that will definitely go in my "Save" pile.

    My husband gets back home tonight - barring any storm-related flight delays - so I should be back with my teammates for tomorrow's early am practice again. Of course, since ISF hasn't posted any workouts, I'm not quite sure what we'll be doing. I may just bring this one along again and see if I can talk them into doing it with me. Maybe then I'll push for those 125s on the 2:00.

    Finally a rest day for me from the NFL trainings. My legs are absolutely beat and I probably just need to take a few days off of everything to recover. Of course, then my FLOG (which is still not happy) will be even angrier. How sad is it that when planning my swimming over the holiday weekend, one of the factors I consider is my FLOG being angry?! Crazy!

    Oh well, enjoy your swims today and if you find yourself under the impending storm gun like we are here in Indiana, be safe!

    Happy swims!
    Categories
    Swim Workouts
  7. Wednesday Workout

    by , May 25th, 2011 at 08:45 AM (Pete's swim blog)
    SCY

    450 Warm up

    5 x 100 - 1:30 IM/Free/IM/Free/IM
    16 x 25 - :30 half under water

    5 Times through
    * 4 x 50 - :50 IM Order (Swim/Kick/Swim/Kick/Swim)
    * 2 x 200 Pull - 2:20
    We pushed to make the splits but rested about 1:00 after the 2x200 and let the clock run to the top after the 4 x 50s. I used fins instead of pull.

    4 x 100 - 1:45 Kick
    1:00 Rest
    100 Kick Times (Br - 1:32)

    100 Cool Down

    (4950 Total)
    Categories
    Swim Workouts
  8. Tuesday, May 24

    by , May 24th, 2011 at 10:22 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 3 x 50
    HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
    alternating lunges w/bar, 2 x 15
    leg press, 310 x 2 x 15
    rear delt fly, 70 x 2 x 10
    lower back machine, 130 2 x 10


    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    16 x 50 drill @ 15 RI
    4 each stroke, IM order

    25s no fins no interval:

    8 x 25
    odds = back shooter
    evens = breast kick (take that Jim Rude!)

    8 x 25
    odds = free w/closed fist & overkick
    evens = breast kick

    8 x 25
    odds = glide drill
    evens = breast kick

    4 x 150 w/paddles
    50 free + 50 back kick + 50 scull

    Total: 2650

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

    Commentary:

    The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

    After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

    Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

    Results from Canadian Nationals:

    http://www.camonatation.org/resultat...index_us.html#

    Updated May 26th, 2011 at 04:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/11

    by , May 24th, 2011 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

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

    1 X 100 free 2:00
    1 X 100 IM 2:00
    8 X 50-2 of each- 1:15
    Two times. Short break between rounds.

    1 X 300 free 5:15
    2 X 50 fast 1:15
    1 X 200 free 3:30
    2 X 50 fast 1:15
    1 X 100 free 1:45
    2 X 50 fast 1:15
    50's are choice

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  10. A Fly/Back Combo Day

    by , May 24th, 2011 at 12:18 PM (Year Three: The Road Back)
    Today, like yesterday, I was on my own for swimming. Since I'm technically still part of ISF for the next week, I was wanting to use their posted workout - but none had been posted. So, I went to this site and pulled up one of Kris Houchen's "Opportunities for Greatness" workouts - the one for Wednesday, May 25 (I know... I jumped the gun) and it darn-near killed me. Sadly, the fact that I wore my fins for the stroke part (and changed some stroke to kick) didn't make it any easier.

    Here's what I did:
    400 Warm-Up
    4 sets (did rounds as fly, back, fly, back w/ fins):
    - 1 x 100 Drill/Swim Stroke by 50 on 1:45
    - 3 x 50 Kick on 1:00
    - 4 x 25 Stroke Fast on :30
    - 3 x 25 Pull (since I was wearing fins, I just dragged my feet) on :30
    - 1 x 75 Stroke on 2:00
    3 x 300 Pull on 5:00, 1>3
    400 Cool-Down
    Total Yards - 3700

    I realize that I changed a bunch of this workout - from wearing fins to replacing a stroke set w/ kicking - but I was still proud of myself for actually finishing the stroke portion (especially the fly) because I was dog-tired. I don't think my legs have recovered from the 2 elliptical sessions over the weekend and the NFL workout that I did last night, which focused (of course) on legs. Huh... I am almost 2/3 of the way through the NFL Challenge however. I am scheduled to finish the challenge two weeks before my main long course meet the very beginning of July. We'll see if this extra training pays off in faster swim times. Here's keeping my fingers crossed....

    One more day of on-my-own swimming before I rejoin my lane mates. I'm planning on another Houchens' extravaganza for tomorrow. What is it about coaches - that which doesn't kill you, makes you stronger? We'll see just which one wins out....

    Enjoy your swims today!
    Categories
    Swim Workouts
  11. Tuesday, May 24, 2011 5:00am

    by , May 24th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    300 Free Pull
    400 IM Drill
    200 Free

    Main: The other 3 in the lane did all Free, I did IM.
    1 x 500 IM :30 rest (~6:10)
    1 x 400 IM :30 rest (~4:50-55)
    2 x 300 IM :30 rest
    3 x 200 IM** :20 rest (**did Fly/Back/Free/Free)

    ------------------
    3300 Yards

    This felt really good today, and it was nice to switch up a little and not do another freestyle workout.
    1 1/2 weeks till my next LCM meet. Yippie!!
  12. 100th Blog Entry!

    by , May 24th, 2011 at 09:53 AM (Pete's swim blog)


    Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave.

    For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded.

    Here's the workout for today:

    450 Warm up

    16 x 50 - :50
    1-4: Fr/Fr/Fr/Kick
    5-8: Stroke/Fr/Fr/Kick
    9-12: Stroke/Stroke/Fr/Kick
    13-16: Stroke/Stroke/Stroke/Kick
    50 Easy
    I did breast stroke for the stroke.

    4 Times through
    Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free
    Swim in any order.
    * 100 Choice 1 - 1:30
    * 100 Choice 2 - 1:25
    * 100 Choice 3 - 1:20
    * 100 Choice 4 - 1:15
    * 1:00 Rest
    100 Easy
    Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations.

    7 Times through
    * 75 Hard Pull - :50
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05
    * 25 Easy Kick - :45
    Dave threw on fins after the second time through on the kick so I followed suit.

    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  13. Monday, May 23, 2011 6:45pm (double)

    by , May 24th, 2011 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Went to swim this morning but felt like crud. I'd been moving bags of concrete, mixing, pouring, etc. all weekend long and was a little sore.
    Only did 2200 Yards, but better than nothing.

    Evening swim:

    Warmup
    200 Free
    200 Back Kick/Swim by 25s
    200 Free Pull
    200 IM Drill

    Main Set:

    3 rounds of: (intervals by round)
    1 x 50 Free @ :50 / :45 / :35
    1 x 75 Free @ 1:10 / 1:00 / :50
    1 x 100 Free @ 1:30 / 1:15 / 1:05
    1 x 125 Free @ 1:50 / 1:30 / 1:20
    1 x 150 Free @ 2:10 / 1:45 / 1:35
    rested until the next "top" on the clock between rounds

    Round 1: was just easy free swim
    Round 2: was increased speed, but still somewhat easy.
    Round 3: I did this with my Zoomers and Paddles, and holy it was tough!!
    (Round 3's times were: :28/:45/1:02/1:19/1:39)
    Got really tough by the end and I fell apart in the 150.

    200 EZ Swim

    5 x 100 Free Pull @ 1:30 breathing pattern 2-3-2-3 which I had to think about since I normally only breathe to the right. Made me work on my body roll to the other side.

    100 EZ
    --------------------
    3100 Yards + 2200 Yards from the A.M. = 5300 Yards for the day!
  14. Monday, May 23

    by , May 23rd, 2011 at 05:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Transition:

    8 x 50 @ 1:00
    odds = swim
    evens = kick

    8 x 50 @ 1:15
    odds = IM order drills
    evens = 25 shooter + 25 EZ

    6 x burst 25s @ 1:00

    25 EZ

    Main Sets:

    4 x through, 50s @ 1:30

    50 @ 60%
    50 @ 70%
    50 @ 80%
    50 @ 90%
    100 EZ

    3 sets backstroke with only 3 SDK per length
    1 set free with paddles
    -- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

    50 EZ

    5 x 100 kick @ 1:45
    1st = fast first 25
    2nd = fast second 25
    3rd = fast third 25
    4th = fast fourth 25
    5th = easy

    5 x 50 kick w/fins @ 1:00
    25 fast dolphin kick + 25 easy

    125 EZ

    Total: 3700


    Drylands:

    -- Just did some stuff at home with Lil Fort hanging about.

    pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
    (I just suck at these)
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10
    power wheel roll outs, 2 x 15
    TRX sprinter starts, 20
    TRX knee ins, 15
    overhead med balls slams, 2 x 10

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

    Commentary:

    None really. Though I am glad to have now gotten some speed work in my last 3 practices.

    Study on drylands with Jazzy commentary:

    http://www.teamunify.com/cseksc/__do...TED-%20AND.pdf.

    Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

    On Salo's "butt dives":

    http://ht.ly/50ELe

    Updated May 23rd, 2011 at 10:37 PM by The Fortress

    Tags: informative
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/11

    by , May 23rd, 2011 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    3 X 100 1:45
    2 X 200 3:30
    Two times.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    3 X 100 free 1:45 1:40 1:35
    1 X 100 free-fast- 2:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Fast 100 all on 2:00

    4 X 250 IM 4:45
    Rotate 100's thru in IM order

    WARM DOWN: 4 X 50 easy 1:00

    5000M

    Updated May 24th, 2011 at 03:47 PM by RickMile

    Categories
    Swim Workouts
  16. On My Own Today

    by , May 23rd, 2011 at 12:29 PM (Year Three: The Road Back)
    Well, it had to happen... my FLOG is mad at me again. That's what happens when I take Saturday off. Of course, my kids are obviously more important than pool time and it wasn't like I sat around like a slug. In fact, I had so much fun doing 60 minutes on the elliptical on Saturday that I did it on Sunday too! What was I thinking?! My legs were definitely saying words this morning when I finally made it to the pool.

    I am swimming on my own for the next few days because my husband (who usually makes sure the girls get up for school when their alarm clocks go off) is out of town. So, I am going to be at the house during normal swim team practice, get my girls on the bus, and then head to the Y. The nice thing is that I have just enough time to get the full workout in before heading to work (which is less than 5 minutes away from the Y).

    Here's what I did today:
    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Fast Free on 4:00 (did I mention the words from my legs? Managed to go 2:45, 2:49)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 sets:
    - 4 x 25 Stroke on :30 (1st round-fly, 2nd-back)
    - 1 x 100 Stroke on 2:00 (50 fly/50 back)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 3600

    All in all, a pretty good workout. I made all of the intervals with ease. I did, however, wear fins for the stroke portion. My legs just weren't up to no-fin fly this morning.

    I typically do my NFL Challenge workouts right after work before the girls get home. Today, however, my youngest has asked me to wait until I get home so she can do it with me. Should be fun.

    Enjoy your swims today - and the beautiful sunshine while it lasts....
    Categories
    Swim Workouts
  17. Feeling better after some rest

    by , May 23rd, 2011 at 09:00 AM (Pete's swim blog)
    Saturday was rough. After swimming I ended up center refereeing 2 soccer games. Then, it was off to watch my daughter's dance recital (which was very good). Got home about 9:30 with leg cramps sunburn and general pain all over. I slept a lot Sunday. Felt great this morning despite the early wake up to get to HSA on time (they start at 5:00 AM).

    LCM

    Warm-up
    300 Free
    200 Kick
    200 Pull
    300 Free Down/IM Order Back

    4 x 100 Kick
    4 x 100 Free down/Reverse IM order back

    400 Free - Negative split
    300 Free - Negative split
    200 Free - Negative split
    100 Free - Negative split

    4 x 100 Pull - Instead of pull, I'm using fins and working very hard at maintaining a 3/4 catch up stroke.
    8 x 50 IM order

    3 Times through
    * 200 IM
    * 50 Stroke Hard (Fl/Bk/Br)
    * 200 Free

    50 Easy Drill
    50 Hard Free
    50 Hard stroke

    200 Cool Down

    (5300m total)
    Categories
    Swim Workouts
  18. Sunday, May 22

    by , May 22nd, 2011 at 07:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    Speed work:

    8 x burst 25s @ 1:00
    odds = dive from side and power dolphin kick
    evens = back stroke + power kick
    -- Had the crappy silicone nose clips in my bag and lost them on every start. My start feels odd lately; I'm not getting into the water cleanly.

    50 EZ

    8 x (25 fast w/fins + 25 easy) @ 3:00
    5 swim, 3 kick

    50 EZ

    3 x (75 fast kick + 75 easy) @ 4:00

    Aerobic/Recovery:

    6 x 100 @ 1:45
    odds = swim
    evens = kick

    8 x 25
    odds = breast kick
    evens = PLD

    Total: 3200

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

    Commentary:

    Had to take yesterday off, but got back in the water today. The water was fairly hot again, , which is not conducive to aerobic work. I'm going to try Oak Marr tomorrow to see if it's any better.

    Had a fabulous time in Philly at the Stotesbury Regatta with a glorious day for racing. Definitely made the right decision to go to this event instead of CNs. My kids' high school did exceedingly well and was one of the only public high schools making finals -- rowing is dominated by prep/private schools with a longstanding rowing tradition. In fact, this was the first time in the school history (only 9 years now) that a first varsity boat made grand finals at this race -- the biggest HS race in the nation. Happily, one of those boats was Fort Son's, whose lightweight 4 finished 5th and qualified for Nationals. His boat was beat by two Canadian teams, so they may fare even better at Nationals next weekend. This was exceedingly gratifying to him and our family since he and his boat mates had been stuck in a mediocre heavyweight boat half the year. Mini Fort's lightweight 4 boat did not advance past semis (very young boat), but petitioned to get into Nationals and did. Mr. Fort and I got to stay with friends whose son is also rowing on the lightweight team at Dartmouth next year, and our sons are going to try to room together. All in all a great weekend!
    Categories
    Swim Workouts
  19. Saturday, May 21, 2011 11:00am

    by , May 21st, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    Had to go to work today, again. At least it was only for 4 1/2 hours and all OT. Plus I fixed a few headaches on the line so Monday will be a piece of cake! Yeah right...

    Then headed over to the Y for a splasharound:

    100 Free
    100 Back
    200 Kick w/ board
    400 Free Pull

    8 x 25 with fins
    odds underwater SDK @ :30
    evens sprint Fly @ :40

    2 Times Thru:
    2 x 100 Free @ 1:15 (held 1:05/:06s)
    1 x 50 Fly Fast @ 1:00 (:32 / :31)

    4 x 150 Pull @ 2:00
    #1-2 100 Free/50 Back
    #3-4 50 Free/100 Back (these were tougher only a few seconds rest)

    200 EZ

    4 x 50s semi quick pace: One of the normal lap swimmers wanted to race me while he was using fins and I went normal.
    I did 2 free and 2 fly. The frees I just went quick enough to stay with him. The flys I had to pretty much sprint to try to win against him. I was 1 for 2 on the fly.
    -----------------
    2500 Yards

    Other good news: My ex finally got picked up after a year and a half of skipping out on her child support court hearing. She's not a good one to make the story short. I just got the paperwork from the court hearing that just finally happened and she got the book thrown at her. $$$$...finally.

    Updated May 22nd, 2011 at 10:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. A No-Swim Day

    by , May 21st, 2011 at 04:10 PM (Year Three: The Road Back)
    With my husband out of town, I felt bad having the girls wake up to a potentially empty house, so I elected to lace up the shoes and hop on my elliptical instead. HOLY *#$^*#^! I forgot just how hard of a workout you can get on the elliptical. I managed to do an entire hour, but I did the first 30 minutes as a high-intensity ladder/sprint type of workout and then the next 30 minutes going between the 3 and 4 intensity levels trying to catch my breath.... But, I used to love running and it was great to be back on the elliptical. But... I am so used to not feeling the sweat when I'm swimming.... kind of gross to have it dripping off me and onto my floor.

    Anyhoo.... after that, I took a break and waited for the girls to wake up. When that didn't happen in a timely fashion (before 10am), I went out and mowed the lawn. About the time I was finishing, they finally emerged and we made a pizza for lunch. Then, back to the basement for my NFL workout. With the focus on legs today, I was really feeling the jump squats, especially after being on the elliptical this morning.

    Even though I wasn't able to swim, still a good day - and a pretty intense workout. More on tap for tomorrow? Probably. My guess is that my traditional Sunday "day of rest" will turn into a "day of elliptical". It's just fun!

    If you're headed to the pool, enjoy your swimming for me. If not, just enjoy your weekend!

    P.S. I was ahead enough in my FLOG that it's not angry with me yet. That will change tomorrow, but for today....
    Categories
    Swim Workouts