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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -07/08/11

    by , July 7th, 2011 at 12:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    3 X 100 2:00 1:45
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    4 X 100 kick 2:30-alternate 25 fast/25 easy-
    1 X 100 swim

    1 X 100 easy 2:15
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Two times. Choice.

    1 X 400 6:00 6:00
    1 X 300 4:45 4:30
    1 X 200 3:15 3:00
    1 x 100 1:30 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  2. Thu Jul 7th 2011 LCM

    by , July 7th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Thu Jul 7th 2011 LCM


    yesterday we got a little ink about our relays.

    http://www.swimmingworldmagazine.com...-World-Records

    http://www.sanmarcosrecord.com/sport...-at-Texas-Open


    Zones is really close. I leave for Houston in 2 weeks.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6:00 - 7:30 dove in 6:20
    wore FS PRO legs
    swam with Tyler, Todd, & ???
    beside Brad, Larry & Jim

    WARM UP
    assigned 1000
    did 350

    Main SET: LCM

    10 x 100 fr on 2:00 strong best ave
    dove, held 68's & 9's

    extra minute rest

    100 fr fast from a dive
    went 1:03

    200 easy

    10 x 100 fr on 2:00 strong best ave
    dove first 4 or 5
    went 66, 67, 68, 68 then pushed & held 9's & 10's

    extra 2 minutes rest

    100 fr fast from a dive
    went :59

    200 easy

    50 fly fast
    went 27

    The Sr Cir meet is this weekend at the swim center so masters have a screwy schedule. Not sure what I'm going to do.

    Meets

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

    Updated July 7th, 2011 at 12:01 PM by ande

    Categories
    Swim Workouts
  3. An "In the Middle" Day

    by , July 7th, 2011 at 11:52 AM (Year Three: The Road Back)
    The thought for today's workout was "in the middle". You'll soon see what Coach Kris was thinking. As for the pool, we are still in SCY until the end of the week. Here's what we did:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets (wore fins for last two sets):
    - 1 x 300 on 5:30 as 100 Free/50 Fly/50 Back/100 Free
    - 2 x 150 on 2:45 as 50 Free/50 Fly/50 Free
    - 4 x 75 on 1:30 as 25 Free/25 Stroke/25 Free (did 2 fly, 2 back)
    400 Cool-Down
    Total Yards - 3800


    Well, so much for my "doing as much as possible stroke without fins" effort. Actually to be honest, I felt lousy after the first rounds and really and truly wanted to climb out of the pool. Putting on my fins was my justification for staying IN the water. So, when I look at it that way.... .


    I'm trying to still get my swimming in without damaging my shoulder any further. When I first started, I got paddles (love toys and all) and used them too much on a bad free technique. I've had shoulder issues off and on since then. Typically, if I can do some weights on my Total Gym 3x/ week or so, I've been all right. I just recently went back to using paddles - and love it because I can feel the catch better which translates to when I'm swimming without paddles too. Duh... however, this week I did a 500 pull w/ paddles one day and 3 x 200 pull w/ paddles the next day. All in all, way too much pulling with paddles for my shoulder to take, so I'm off the paddles for anything over a 200 - and definitely off for any pain. Guess we're back to only using paddles marginally until I'm feeling 100% again.


    I'm hoping tennis tonight won't be too much of a strain (but if you've seen me play tennis, you know that's not too likely ). But.. it will be blazingly hot still, so the "down as much water as possible" fest has begun.



    Enjoy your swims and stay cool!
    Categories
    Swim Workouts
  4. Short scy day

    by , July 7th, 2011 at 09:07 AM (Pete's swim blog)
    City meet has taken over. Short workout. Feels like I got a big rest today. Will probably try to swim some tonight or do some running. I miss long course. Should get that back on Monday.

    SCY

    300 Free
    200 Breast
    300 Free
    200 Back

    100 Free
    4 x 50 Fly - 1:00 Drill down/Swim back

    100 Free
    4 x 75 Fly Kick/Drill/Swim
    200 Free
    4 x 50 Back
    300 Free
    4 x 50 Breast

    200 Kick w/ Fins
    4 x 25 sprint w/Fins
    200 Kick w/ Fins - no board
    4 x 25 sprint w/Fins
    200 Kick w/ Fins
    4 x 25 sprint w/Fins

    200 Pull Breathe Left
    200 Neg Split
    200 Pull Breathe Right
    2 x 100 Neg. Split
    200 Pull Breathe every 3/5/3/5/3/5/3/7
    8 x 25 - 1:00 Sprint choice from dive

    200 IM Easy Cool down

    (4900 Total)
    Categories
    Swim Workouts
  5. Wednesday, July 6, 2011 800 IM timed

    by , July 6th, 2011 at 10:32 PM (Fast Food Makes for Fast Swimming!)
    Alone in lane 6 of the Y pool...lessons going on in the other half of pool.

    Warmup:
    500 Alt (100 Free, 50 Back)
    400 Free Pull
    100 Fly Drill

    waited about 3 minutes to "psych myself up" for:

    800 IM for time (all splits are rough estimates from looking at clock during the turns)
    Fly 2:25 (2:25)
    Back 5:05 (2:40)
    Breast 8:00 (2:55)
    Free 10:17 (2:17)

    This was a little tough, especially the last half of the Fly, and the last 150 of the Free. I was honestly surprised that I did as well as I did without the training background lately.

    200 EZ
    -------------
    2000 Yards
  6. Thurs June 30 - Tues July 5, 2011

    by , July 6th, 2011 at 03:47 PM (Canuck Countdown)
    Tues July 5
    Fred Broadstock Outdoor Pool (SCM)

    My first workout of the summer season, and my first outdoor practice since attending training camps in California and Florida in the early 80s! I really enjoyed it, despite the fact that the pool was rather murky after a day of public swimmers lathered in bug spray and suntan lotion. I was away at the lake for the long weekend, but the team swam in the same pool on Sunday morning (before public swimming) and the water was gin clear. The other problem is that the pool doesn't have a pace clock, so we had to guess our intervals until coach Jim arrived halfway through practice and called out our pace and intervals (he was busy coaching summer club swimmers at a different pool before that). Today, we ordered a 36" pace clock to remedy the situation.

    warmup
    200 swim
    400 swim, every 4th 25 underwater
    4 x 100 swim, build into each turn

    Main Set
    6 x 50 IM rotations (i.e., 25 fly/25 back, 25 back/25 breast, 25 breast/25 free) @ :50
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    2 x 100 Free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    4 x 100 free @ 1:25
    100 back @ 2:00
    6 x 50 IM rotations @ :50
    6 x 100 Free @ 1:25 (held 1:12)
    100 back @ 2:00

    4 x 25 kick as EZ, build, EZ, fast
    4 x 25 swim as EZ, build, EZ, fast
    4 x 25 kick as EZ, build, EZ, fast

    Total Distance = 4100 meters

    Thursday June 30
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    This was the last workout of our "regular" season. Swam 3200 meters. Don't remember most of the workout, but one set was a standout - we did a 1500 relay with 5 members per team. Each swimmer did 50s until done (6 x 50s per swimmer). I think the winning team did it in about 16:40.

    I later learned that this was the last workout to be coached by our longtime coach, Jack Ashton, who wants to spend more time with his family. I first met Jack when we were 12 years old and he was billeted at my house for a swim meet.

    Updated July 20th, 2011 at 01:30 PM by lewba

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/07/11

    by , July 6th, 2011 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45
    2 X 250 4:30
    2 X 100 1:45
    2 X 150 2:30

    2 X 100 kick 2:30
    8 X 50 kick 1:20
    evens: fast
    1 X 100 easy swim

    1 X 100 free easy 2:00
    1 X 100 free build 2:00
    1 X 100 free fast 2:30
    Four times through

    1 X 200 IM 4:00
    1 x 100 stroke 2:15
    Three rounds.
    100's: Round 1, fly, 2 back, 3 breast

    OR

    3 X 300 free 4:30

    WARM UP: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  8. LCM to SCY - But Not in One Practice

    by , July 6th, 2011 at 11:52 AM (Year Three: The Road Back)
    Tuesday's practice, which I forgot to blog about yesterday - sorry!, was in LCM. I'll get into that shortly. Today, however, and for the rest of the week, we'll be in SCY. It's Indiana's moratorium week, i.e. high school coaches cannot have contact with their high school athletes. So, the pool won't be changed over after practice at the end of the day due to lack of swimmers..... At least we don't have to change the pool out mid-set. It should be LCM again on Saturday. YAY.

    Tuesday's swimming endeavor:
    300 Warm-Up
    8 x 50 Free on 1:00
    4 x 100 Kick on 2:15
    8 x 50 Drill/Swim on 1:05
    1 x 1500 on 27:00 (could do as straight swim or change it up a bit - I did 500 free; 500 kick/IM stroke by 50 as fly, back, breast, fly, back; 500 pull)
    200 Cool-Down
    Total Meters - 3200

    As for today, here's what we did this morning:
    350 Warm-Up
    8 x 50 Drill/Swim Free on 1:00
    3 x 100 Kick on 2:00
    16 sets (4 fly, 4 back, 4 breast, 4 free - all w/ no fins):
    - 1 x 50 Free Easy on 1:00
    - 1 x 25 Stroke FAST on :40
    3 x 200 Pull on 3:10, 1>3
    400 Cool-Down
    Total Yards - 3250

    Here's my new challenge to myself - to do as much stroke work as I reasonably can without using fins for the added boost. Since I know you're wondering, I'm defining "reasonably" as making me really tired, but still holding some semblence of proper form. Of course, that being said, we've got two stroke heavy days coming up... so we'll see how I do.

    Off to get a new cell phone after work, as my current cell phone was accidentally knocked into the toliet (clean water, whew!) one morning when I was wondering why I get up so blasted early to swim. I'm only sharing this (other than so you can all laugh at me) to let you know that should something this stupid happen to you, dry the phone off as best you can, remove the battery, and completely cover all parts with rice and be patient. It took almost 36 hours for all of my cell's functions to come back (and I must mention it wasn't a smart phone), but come back they did. Now, if this new phone can just stay dry.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Wednesday Workout

    by , July 6th, 2011 at 09:58 AM (Pete's swim blog)
    Next couple days are up in the air since the Huntsville city meet is taking place. Brings back lots of memories. I think they are going to let the Masters in early before the city meet starts. Other swim teams appear to have been kicked out.

    LCM

    400 Free
    100 Kick
    200 IM
    100 Kick
    400 Pull

    400 Free
    200 Kick down/Free back
    200 Kick w/ Fins
    4 x 50 Kick w/Fins
    100 Easy

    400 Choice Stroke down/Free back
    400 Drill down/Free back fast
    4 x 100 Pull
    4 x 50 Free
    8 x 50 IM Order
    100 Easy

    3 x 200 (Stroke/100 Free/Stroke)
    100 Easy

    4 x 50 IM - 1:00
    4 x 50 Kick - 1:15
    4 x 50 IM - 1:00
    4 x 50 IM - 1:00 Substitute one stroke w/ Kick

    200 IM Easy cool down

    (5900m Total)
    Categories
    Swim Workouts
  10. Wed Jul 6th 2011 LCM

    by , July 6th, 2011 at 09:57 AM (Ande's Swimming Blog)
    Wed Jul 6th 2011 LCM

    yesterday was my son's 22nd birthday
    at a bit too much

    Zones is really close.
    I leave for Houston in 2 weeks and a day. Meet starts in 2 weeks & 2 days.

    Subscribe to Ande's Swimming Blog

    Lifted weights this morning
    just a warm up and a heavier set
    might lift again this afternoon

    Whitney Coached
    UT, main pool
    6 - 7:30 dove in 6:10
    wore FS PRO jammer
    swam with James, Chris, Tyler, Todd, Nate & Ned,
    beside Dakota

    WARM UP
    assigned 400 300 200 100

    Main SET: LCM

    10 x 50 fl on 1:00
    odds drill
    evens strong

    400 fr 70%
    went 5:10

    8 x 50 bk br on 1:00
    odds drill
    evens strong

    300 fr 70%
    went 3:45

    6 x 50 br 1:10
    odds drill
    evens strong

    200 fr 70%
    went 2:27

    4 x 50 fr
    odds drill
    evens strong held 32's

    100 fr 70%
    went 1:11

    4 x 100 fr on 1:15 made it

    100 k easy

    assigned 4 x 100 on 1:10
    did: didn't start with group couldn't hold so I did 3 skipped 1

    50 easy

    50 fr strong
    went 27


    Meets

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

    Updated July 6th, 2011 at 10:04 AM by ande

    Categories
    Swim Workouts
  11. Tuesday, July 5th, 2011 4:30pm

    by , July 5th, 2011 at 09:25 PM (Fast Food Makes for Fast Swimming!)
    Wow, I'm tired. I'll be sore later...

    This is my 4th swim over an eight or nine day spread...totalling not very much yardage. I'm used to 5-6 day/week system. My body will pay for it soon.
    Work is just kicking my butt. Being on your feet 11+ hours running around fixing stuff and running the cherry line is strenuous. At least the 65 hour paychecks are kind of worth it. I think...

    300 Free
    5 x 100 Free Pull @ 1:20
    200 Kick w/ board - ended up being a 100 kick with a 3 minute double leg hamstring cramp to deal with.

    Originally I was planning on doing the 800 IM for time from the discussion forums, but with the cramping I cancelled that idea really quick!!

    500 IM Drill (200 Fly, 150 Back, 100 Breast, 50 Free)
    500 Free Pull (this was "about 500"...I had to dodge 2 other lap swimmers at this point, one that was a moderate speed, and one that was "swimming".

    --------------------
    ~2000 Yards (maybe)

    I do have a USA-S Meet coming up here in Wenatchee this weekend (Starlight Invitational). I'm only going to swim Saturday's and Sunday's sessions. The OT at work is more valuable to me to skip out on Friday and Saturday work. I got the timeline already and don't start till 5:30pm with my first event, so I can work all day & just do a "deep tank warmup" and swim. I can't do that bad...can I???

    Saturday: 400 Free, 200 IM, 100 Fly
    Sunday: 200 Free, 100 Back, 50 Free, 200 Fly

    Red Event = GONNA SUCK HARDCORE!!
  12. Sarasota Y Sharks Masters 5:30 AM Workout -07/06/11

    by , July 5th, 2011 at 03:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00
    2 X 200 3:30
    1 X 300 5:15
    2 X 150 2:30

    1 x 200 kick followed by easy 100 swim

    1 X 100 fast
    1 x 100 easy
    Four times through, choice.
    Each round is on 6:00

    10 X 50 kick 1:20
    odd: 25 easy/25 fast
    even: 25 fast/25 easy

    1 X 100 stroke-build- 2:15
    1 X 100 free-easy- 2:00
    1 X 50 stroke-fast-1:15
    1 X 50 free-easy- 2:15
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  13. Tue Jul 5th 2011 LCM

    by , July 5th, 2011 at 12:28 PM (Ande's Swimming Blog)
    Tue Jul 5th 2011 LCM

    Happy 4th of July

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6 -7:30 dove in 6:10
    wore FS PRO jammer
    swam with Chris, Mike, Ned, Tyler Todd & Kellie,
    beside Larry Jim

    WARM UP
    went around 400

    Main SET: LCM

    4 x 50 fl bk desc on 50

    300 fr 70%

    4 x 100 bk br desc on 1:40

    300 fr 80%

    4 x 150 bk br fr desc on 2:30

    300 fr 90%
    swam 150 rested a few sec till 1:50
    came in on 3:40

    4 x 200 IM on 3:20
    went 2:40ish on #4

    300 fr Fast
    went 3:34

    assigned 800
    did 4 x (50 easy, 50 fast)

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    entered
    Categories
    Swim Workouts
  14. Monday/Tuesday workout + mini-tri

    by , July 5th, 2011 at 09:54 AM (Pete's swim blog)
    Monday, the masters group was off so I swam with MSA. Don't know exactly how much but it was around 5000m. After the swim, we headed out to a rec center on a local army base with our bikes and running shoes and did a small triathlon. It was pretty much 4 x 8 minutes out, 8 minutes back alternating run/bike. Kind of nice to be able to win some after these kids have been making me look bad in the pool . Of course, I paid a nasty price this morning. My legs can hardly kick at all. We also ended up swimming short course which I now dislike. Nothing really wrong about short course, its just that I get into a better rhythm doing long course. Between swims, we did plenty of hanging around pools, eating and shooting off fireworks. I was pretty tired through most of it. Glad to get the old routine back.


    SCY

    550 Free
    3 x 200 Kick/Drill
    4 x 200 Pull
    5 x 100 IM Rev. Order


    200 Free neg split
    200 Indiana IM
    200 Free neg split
    4 x 125 Kick last 25 hard
    4 x 25 IM Order :40

    200 Free
    2 x 100 IM
    4 x 50 Free easy down/hard back
    4 x 125 Pull
    4 x 25 Free sprint :40

    50 Easy
    200 Free
    100 Br. Pull
    200 Kick
    300 IM

    16 x 50 - :50 IM Order
    8 x 50 Kick - 1:00

    (6900 Yards Total)
    Categories
    Swim Workouts
  15. Holiday Double, Monday, July 4

    by , July 4th, 2011 at 07:03 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    cable twist w/yoga ball, 50 x 1 x 15 each side, 60 x 1 x 15 each side
    HS iso lateral hi row, warm ups, 205 x 4 x 5
    push press, 60 x 3 x 10
    deadlift: warm ups, singles -- 5 @ 155 (previous max w/Jazz), 10 @ 160
    knee tuck jumps, 10
    med ball slams in racquetball court, 10 minutes
    (invented a plyo slam for turns)

    -- Keep forgetting my gloves. Getting nasty not very girly callouses. Did my max on all 3 lifts.


    Girls Holiday 5, er, 4K:

    Warm up:

    500 various

    10 x 50 @ 1:00
    3 x single arm fly, single arm back, and SSR
    last 50 = scull

    Main Sets:

    40 x 50/4 strokes:

    10 x (25 EZ speed fly + 25 EZ) @ 1:00
    10 x (25 back shooter + 25 EZ @ 1:00
    5 x russian breast drill @ 1:15
    5 x breast pull w/buoy @ 1:15
    10 x 50 free w/paddles @ :50

    50 EZ

    20 x 50 kick w/fins (except evil) @ 1:00

    5 x 50 dolphin kick w/board -- # 5 fast
    5 x 50 back kick -- #5 fast
    5 x 50 breast kick
    5 x 50 flutter kick w/board -- #5 fast

    100 EZ

    Total: 4150

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

    Commentary:

    I had to drive home to get my equipment bag before going to the pool. So I didn't have time for the entire Girls Holiday 5K, but gave it my best shot. And it likely may have been a bit too much for me anyway for only my third swim since returning. Treated the workout as recovery/technique. Thought about doing a set for my 100 back, but the water was too freaking hot.

    Ran into Wally Dicks at the pool. He was a somewhat surprised I was attending Nationals after a vacation. He is obsessed with "base," probably too much he admits. Hopefully, it's not too much hubris on my part. I don't expect to be in absolute top form, but don't think that's necessarily a precondition for attending Nats -- especially when it appears we don't have a local meet here. (I don't count meets in the hairball pool.)

    My eyes have been really bright red the last two days after swimming at Oak Marr. My family has commented on them and they hurt. I hope they are not on the verge of infection. I wonder if they dumped a vat of chlorine in the pool on Sunday? Or are using some new chemical? I will probably go to SpringHill the next few days as a precaution. Or I may venture out to a Terrapin Masters practice on Wed. night. But SpringHill isn't ideal in the summer -- lap lanes often taken out for kids, backstroke flags MIA, etc. Will do yoga tomorrow to give my eyes a break.

    There was an interesting article in the Post yesterday about the training of pro tennis players. More of them are using med ball training and plyometrics as part of their dryland routine. Nadal is also going gluten free "to increase stamina."

    A few pics from Palermo, Sicily ...

    Updated July 4th, 2011 at 07:36 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
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  16. Monday's Holiday Practice

    by , July 4th, 2011 at 12:11 PM (Year Three: The Road Back)
    Today was for the entire team, as on holidays we only have one practice scheduled. Today's was at the Riviera Club - an outdoor, 50 yard pool. However, because so many people showed up for practice, we did a station-oriented practice. There were three stations total:

    Station One focused on open water sighting. We did Tarzan drills, sighting drills, and swimming with our eyes closed to see how straight we typically swim - and thus how many strokes we can let go by before sighting. Fun... as a non-open water swimmer, it was really nice to have sighting explained and then practiced.

    Station Two was in a large area of the pool with no lane lines. Here, we did open water simulations, including practice sighting, swimming in crowds, and drafting off of other swimmers.

    Station Three was back within lane lines. Since the pool was only about 4 feet deep, we did a number of drills/exercises that we never otherwise do. We did one round of 100s where we swam 75 yds and ran the other 25 yds. We also did a 50 yd swim followed by a 50 yd dolphin dive drill. We also did streamline jumps. Things like that.

    While the yardage was less than a typical team practice, I had a blast - and was very excited that I decided to attend practice today. We have an open water practice on Saturday before the regular pool practice for anyone who wants to attend. I think I may actually go.... I guess time (and weather) will tell.

    Enjoy your 4th!
    Categories
    Swim Workouts
  17. FAST FRI on Mon Jul 4th 2011 LCM

    by , July 4th, 2011 at 11:34 AM (Ande's Swimming Blog)
    FAST FRI on Mon Jul 4th 2011 LCM

    Happy 4th of July

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool
    6 -7:30 dove in 6:05
    wore FS PRO jammer
    swam with Tyler Todd Larry Jim James fike

    WARM UP
    Did easy 50's on 45 & 50

    Main SET: LCM

    400 fr fast for time
    went 4:43

    400 easy

    200 fr fast for time in heats
    went 2:09

    200 easy

    100 fr fast for time in heats
    Went 59

    100 easy

    50 fr fast for time in heats
    went 25.9

    50 fl fast
    Went 28

    200 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    entered
    Categories
    Swim Workouts
  18. Sun., July 3

    by , July 4th, 2011 at 09:51 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various

    3 x (3 x 50) @ 1:00
    single arm fly/single arm back/scull

    10 x 50 w/paddles @ :50
    odds = free
    evens = backstroke kick

    50 EZ

    Main Sets:

    10 x burst 25s w/fins @ 1:00
    odds = dolphin kick on back
    evens = dolphin kick on belly

    100 EZ

    6 x (50 AFAP fly w/fins + 150 EZ) @ 5:00
    -- Went 24 high on 5 of them. On one, I slipped off the wall on the turn and went a 25.
    -- Breakouts were dicey as usual.

    5 x 100 @ 1:45 warm down

    Total: 3550

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

    Commentary:

    My quads were still sore to the touch upon arriving at the pool, but I was determined to re-start sprint work. Happily, my times were pretty good and indicated I hadn't lost too much raw speed, though I didn't feel like I was blasting on all cylinders. My stroke also felt choppy. But that didn't worry me overly much. I can smooth that out with some easy speed or 100 pace fly.

    Planning on hitting the gym and doing my Girls Holiday 5K today. I will focus on technique as usual. Might do a set for my 100 back today.

    Attached are a few more pictures from Valletta, Malta.

    Happy 4th everyone!
    Categories
    Swim Workouts
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  19. The All American Invitational

    by , July 3rd, 2011 at 06:30 AM (Year Three: The Road Back)
    First of all, let me just say - the meet was a BLAST! I had a great time. I got to see many swimmers I haven't seen since either last year's Fall Classic (also at the IUPUI Nat) or Y Nationals. And, as the first meet hosted by Indy Aquatic Masters, the meet seemed to go off without a hitch. It did go really fast - so they put in an additional 10 minute break - and was over just before noon. YAY to my new team for a meet well done!

    As for me and my swims, well....

    Swim #1 - 50 Back - 45.83
    Ugh... but it's backstroke. It's a stroke that hasn't really improved since I first started swimming almost two years ago. Even during warm-ups, one of my teammates who I rarely see told me that my hips were rotating funny. Guess that's something to work on. I am just happy that I can finally feel where the catch is supposed to be. One step at a time... my backstroke is definitely a work in progress. Not happy with the swim, but not surprised.

    Swim #2 - 50 Fly - 37.42
    In reality, I was hoping for a faster time (a USMS LCM qualifying time to be exact), but I'm not far off and it's definitely do-able in a year. All in all, the stroke felt great. I was able to keep a 3 stroke to 1 breath pattern up until the last 15 meters when I switches to a 2 to 1 pattern. Felt good - apparently looked really good to my coach. All in all, after feeling really slow and tired in the water at practice all week - and not taking any time off or resting at all before this meet, I swam a time that was just off my fully tapered Y Nats time. Happy with this one.

    Swim #3 - 50 Free - 34.97
    Again, I was hoping to be faster and get the qualifying time outright, but it's close enough that I'm confident - especially based on how I was feeling prior to racing in this meet. Much better breathing pattern maintained for most of this 50 too. I know people say you shouldn't have to breathe at all during a 50 - and I laugh. I have, however, gone from breathing every stroke to breathing every 6 (which is what I was able to maintain for almost the entire 50). Making progress there. Overall, happy with this swim.

    Swim #4 - 100 Free - 1:19.09
    This race started off well when I remembered to head to the opposite side of the pool from where all my other races had started. And, I remembered to flip turn AND COME BACK! Other than that, my plan was to swim the first 50 strong, build the 3rd 25, and be ALL OUT for the final 25. Not so much. By the final 25, my legs were burning something fierce. Not quite sure how I should have swam it differently and think the last 25 especially is where the lack of rest really caught up to me. Happy with this swim? Not exactly. Upset with this swim? Not exactly. Just really not quite sure what to make of this swim. Guess it's back to the pool to continue working on form, breathing, and stamina.

    All in all, this was a great way to begin a long holiday weekend. And, last night, my husband and I picked up his daughter from the airport. She will be with us for the rest of the summer!

    Saturday... it was a good day! Enjoy your swims and have a wonderful and safe holiday!
    Categories
    Swim Workouts
  20. Saturday Workout

    by , July 2nd, 2011 at 10:10 AM (Pete's swim blog)
    Nasty crick in my neck just wouldn't go away. Things went slow today but I got though another 6000+ meters. I'm over 36000 for the week which is likely the most I've ever done in a week before. Might do a little more tomorrow but it won't be much. Pool is open for swim teams on Monday so I'll sneak in with the Madison swimmers to keep the distance up.

    LCM

    200 Free
    200 Drill
    100 Br Pull

    200 Free
    100 Kick
    200 Drill
    200 Free

    200 Free
    400 Kick down/Drill Back
    200 Breast
    400 Kick w/ Fins
    200 Back
    400 Pull
    200 Fly down/Drill back

    4 x 50 Free - 1:30 Hard
    4 x 100 Free - 2:15 Hard
    4 x 50 IM - 1:30 Hard
    200 Easy

    8 x 50 Kick easy/Hard
    100 Pull Free
    100 Pull Breast
    100 Pull Free
    100 Pull Breast

    3 x 100 Choice sprint - 3:00 (Free 1:19/Br 1:37/Free 1:17)
    200 Easy
    4 Times through
    * 50 Kick - 1:00
    * 100 Easy - 2:00

    2 x 50 (25 Sprint/25 Easy)

    100 Cool down

    (6300m Total)
    Categories
    Swim Workouts