View RSS Feed

Swim Workouts

  1. 11.2.11 Wednesday workout

    by , November 2nd, 2011 at 08:28 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp 84-85.

    SCY

    400 Warm up

    5 Times through
    * 300 Pull - 3:30 (3:25, 3:30, 3:35, 3:35, 3:37)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30 (target 1:10 - never got close to 1:10 )
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00 (did most of these br kick)

    500 Easy fly - cruised through this easier that I thought I could. Got a foot cramp at about 400 yards but it worked itself out. Started getting tight in the last 50.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  2. Tuesday, Nov. 1, 2011 5:00am & 5:00pm

    by , November 1st, 2011 at 09:54 PM (Fast Food Makes for Fast Swimming!)
    Had a slow start to this morning as far as jumping in the pool...seems to be a common theme these days!

    A.M. Swim:


    400 Free
    300 Free Pull
    200 IM
    100 Kick on back


    6 x 150 Free @ 2:00 descend & also added 2 SDKs off the last turn of each one.

    SDKs noticeably gave me a boost compared to normal. Going to have to play with this more often.
    • went 1:46, 1:44, 1:41, 1:40, 1:38, 1:36
    couple minutes rest


    11 x 100 Free Pull (held 1:09/1:10s throughout)
    4 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10 except here went 1:07
    1 @ 1:05 and here went 1:04


    I was originally going to do just 10, but felt pretty good and thought I could make a 1:05 so I did 11.

    100 EZ
    ---------------------
    3100 Yards

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

    P.M. Swim at the Y


    I did today's workout with 11-1-11 in mind. Not sure if everyone else is waiting for 11-11-11 to do something cool, but I will be in full final taper day then so I chose to do something today instead.


    1100 Warmup
    • 11 lengths Free
    • 11 lengths Back w/ 2 SDKs
    • 11 lengths flutter kick on back w/ 2 SDKs
    • 11 lengths Free build to 500 pace
    11 x 100 @ 1:11
    • held 1:07-1:08, with #10 @ 1:05, and #11 @ 1:04
    • This probably means I could attempt to go towards my 30x100s @ 1:10, but that one second difference in interval can mean a lot, plus the additional yardage will kick my butt. Very pleased with the set that I make 11 @ 1:11.
    100 EZ


    11 x 75
    • 4 @ 1:11 (Fly, Back, Breast by 25s) - original plan was to do 11 IM and 11 Free, but that fell through.
    • 7 @ 1:00 Free w/ 0 SDKs on pushoff, 1 SDK on first flip, 2 SDKs on second flip. #7 I went for 1, 2, & 3 SDKs and made it, but it was tough.
    I want to eventually get to where I can blast my final turn of a 200 Free and "Phelps it" of the wall.

    75 EZ and out

    --------------------
    3200 Yards
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/02/11

    by , November 1st, 2011 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 100 1:40 1:30
    1 X 150 2:30 2:15
    1 X 200 3:20 3:00
    Three rounds. Round 1 intervals left, 2/3 right.

    1 X 200 kick 4:30
    10 X 50 kick 5 on 1:00 5 on :55
    1 X 100 swim

    2 X 100 moderate 2;00
    2 X 50 build to fast 1:10
    8 X 25 sprint :40
    Two rounds, choice.
    Break between rounds.

    4 X 200 3:00
    4 X 150 2:30
    4 X 100 2:00
    200's: negative split
    150's: swim 3rd 50 fast
    100's: Fast. Broken :10 at 50

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  4. Distance Day (w NO fins!)

    by , November 1st, 2011 at 10:37 AM (Year Three: The Road Back)
    So, if you regularly read this, you know that I am trying to limit the use of my fins (in order to build both my kick and my endurance). Today was just such a day. I must say that it's really great to have a coach on deck that can get you to do things you don't want to do. He had no problem with me shortening the 400s to 375s or the 300s to 275s in order to get ~0:15 rest between swims. For the final set of 200s, my initial plan was to put on my fins and kick. When he just rolled his eyes (and said nothing), that somehow got to me. I took my fins back off and swam the final set of 200s. YAY for me! They hurt and my shoulders were aching... but it was another good mental workout - to know (and have proven again) that my mind gives out before my body does.

    Here's what I did today:
    350 Warm-Up
    4 x 375 Free on 6:00
    4 x 275 Pull on 4:30
    4 x 200 Free on 3:10
    100 Cool-Down
    Total Yards - 3850

    The original set was written as 400s and 300s on the intervals above, then the 200s on 3:00.

    Whew! That was a lot for this morning. Then, just because I am who I am, I did 10 miles of spinning before getting ready for work. Happy thought there is that those times are getting faster (and the intensity level programmed is going up). YAY! Now, we'll see how the legs hold up for tomorrow's swim.

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  5. 11.1.11 Tuesday Workout

    by , November 1st, 2011 at 09:18 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp a bit warm but I didn't check it so I won't whine about that today. No drag suit.

    SCY

    500 Warm up

    125 Fr - 2:00
    125 Fr - 1:55
    2 x 200 Fr/50 Fly - 4:00
    125 Fr - 1:50
    125 Fr - 1:45
    50 Easy - 1:30

    50 bk/75 Fr - 2:00
    2 x 200 Fr/50 Kick - 4:00
    50 Easy - 2:00

    50 Br/75 Fr - 2:00
    50 Fly/150 Fr/ 50 Fly - 4:00
    50 Easy

    3 Times through
    * 100 Fr - 1:20
    * 1:00 Break

    1st time through, I did 1:18s
    2nd time through, I did 1:14s
    3rd time through, I did 1:09s

    100 Cool down

    (3650 total)
    Categories
    Swim Workouts
  6. Vids, Monday, Oct. 31

    by , October 31st, 2011 at 07:16 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

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

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

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

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

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

    5 x 100 IM smooth @ 1:45

    100 EZ

    Total: 3300

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

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

    But on to more interesting things: videos:

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

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

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

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

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

    Updated November 1st, 2011 at 10:17 AM by The Fortress

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

    by , October 31st, 2011 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Felt like another Monday this morning.
    I did do the Ab Ripper X DVD last night before Sunday Night Football. It's been a while since I've done that and am feeling it today. I'm in great shape, but just haven't worked it like that in a while.

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

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

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

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

    600 Free Pull and out

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

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

    by , October 31st, 2011 at 02:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 250 4:15 3:45
    Three rounds. Round 1 intervals left, 2&3 right.

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

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

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

    WARM DOWN: 4 X 50 easy 1:00

    46560Y
    Categories
    Swim Workouts
  9. 10.31.11 Monday Workout

    by , October 31st, 2011 at 11:02 AM (Pete's swim blog)
    Swam w/ Dave next to Dave and Roger. Kent swam 2 lanes over. Pool temp 86 . No drag suit. Roger is back from Indonesia. Good to have him with us again.

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

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

    SCY

    450 Warmup

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

    100 cool down

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

    by , October 31st, 2011 at 09:48 AM (Year Three: The Road Back)
    Since I didn't check in over the weekend, a quick update. I did one of my very favorite sets on Saturday. It's a little ladder that seems to go pretty fast - and piles up the yardage too. And... it's pretty easy to do when you have to share a lane at the Y. Here's what I did on Saturday:

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

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

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

    Anyway, here's what we did today:

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

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

    by , October 30th, 2011 at 11:00 PM (Ande's Swimming Blog)
    Saturday Oct 29th, 2011


    Upcoming Meet

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


    Subscribe to Ande's Swimming Blog

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

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

    8 x 50.


    Main SET: scy

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

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

    by , October 29th, 2011 at 04:46 PM (Fast Food Makes for Fast Swimming!)
    For today's workout I got inspiration from Kirk's morning practice. For a lot of this, I could just copy and paste, but that's not as fun. Plus I had to make a few modifications to better it a little!

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

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

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

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

    100 EZ

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

    2:00 rest

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

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

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

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

    Updated October 29th, 2011 at 05:50 PM by jaadams1

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

    by , October 29th, 2011 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec (scy)

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

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

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

    500 swim

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

    100 w/d

    (2900 yards+, 100 minutes)

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

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

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

    Updated October 30th, 2011 at 11:01 AM by rxleakem

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

    by , October 29th, 2011 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will host a meet in two weeks, we'll start including some race prep swimming.

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

    1 X 200 kick + 100 swim

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

    1 X 100 easy

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

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

    1 X 100 easy

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

    WARM DOWN: 4 X 50 easy 1:00

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

    by , October 28th, 2011 at 10:47 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim:

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

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

    200 EZ and out in 30 minutes or so.

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

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

    P.M. Workout:

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

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

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

    100 EZ
    ----------------------
    3500 Yards
  16. Workout 10/28/11

    by , October 28th, 2011 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

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

    10 x 100 FR Pull with buoy on 1:20

    50 ez

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

    250 junk w/d

    (3100 yards, 50 minutes)
    ----

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

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

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

    by , October 28th, 2011 at 02:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

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

    25 EZ

    4-5 dives from side

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

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

    100 EZ

    Total: 1800

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

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

    Meet Info:

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

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

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

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

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

    Any thoughts?

    Updated October 28th, 2011 at 05:07 PM by The Fortress

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

    by , October 28th, 2011 at 12:24 PM (Year Three: The Road Back)
    Yesterday feels like a roller coaster. It started out with a tough practice. Then, I took my youngest to an orthopedist to talk about her broken toes. Then, worked late to make up the time I was out. Finally, subbed into a mixed doubles tennis match that was so close, it took two hours to complete three sets. All in all, I was going all day and didn't get into bed until after 11pm. WAY past my bedtime. When this morning arrived, I still got out of bed and headed to the pool. (My husband thinks I'm nuts!)

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

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

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

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

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

    by , October 28th, 2011 at 10:43 AM (Ande's Swimming Blog)
    FAST Friday Oct 28th, 2011 SCY

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

    Upcoming Meet

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


    Subscribe to Ande's Swimming Blog

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

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

    Main SET: scy

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

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

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

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

    200 easy



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

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic
    Categories
    Swim Workouts
  20. 10.28.11 Thursday workout

    by , October 28th, 2011 at 09:12 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp back up to 85. I don't get it... why cool it from 88 to 82 only to start cranking it back up again? I'd be happier if they would just leave it at a constant temp so I can get used to it.

    SCY

    450 Warm up

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

    50 Cool down

    (4550 Total)

    Nothing too tough today but with pool temps inching back up, it is probably for the best.
    Categories
    Swim Workouts