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Swim Workouts

  1. 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
  2. Not a moment to waste! Friday, July 1

    by , July 1st, 2011 at 05:28 PM (The FAF AFAP Digest)
    Drylands:

    HS hi row, warm ups, 180 x 1 x 5, 190 x 1 x 5, 200 x 3 x 5
    overhead squats, 60 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10
    knee tuck jumps, 2 x 10
    TRX knee ins, 10 -- got kicked off. can't use this except with trainer. nice way to make $$$ off their club members ...
    total ab machine, 120 x 2 x 10
    bench press, 90 x 1 x 5, 100 x 4 x 5
    RC exercises

    Drove right to pool ...


    Swim/SCY/Solo:

    Warm up:

    500 various

    16 x 25 shooters w/fins

    Main Sets:

    10 x 50 free w/paddles @ :50

    4 x (3 x 75 kick w/board and fins) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    -- did dolphin and flutter kick

    100 EZ

    8 x 50
    odds = torque speed drill
    evens = scull

    6 x burst 25s @ 1:00
    --wanted to do more, but was getting calf cramps

    200 EZ

    Total: 3150

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

    Commentary:

    I got stronger on vacation apparently! The 200 I did on the hi row today is my prior max (I think), and I did 15 reps at that. The bench press was also pretty heavy for me. I guess reversing my prior neglect of the upper body is paying off.

    And the swim felt much better than I anticipated as well. Though I think my legs were fatigued from the kicking by the end. I was probably also somewhat dehyrated from the flying, etc.

    So all in all not a bad return to training. Though between the workout and the lack of sleep the last couple days, I'm feeling pretty knackered right now. Looking over my flog, on vacation, I got in 5 drylands sessions, 5 ellipse sessions, 1 swim and tons of walking in the 13 days I was gone (2 days traveling). Though I'm not 100% sure I recorded everything. But only 11 total swims in June ...

    I got an email about Auburn Nats saying that only 688 swimmers were entered in the meet. That seems really low for such a fast pool. Isn't that approx the same attendance as Puerto Rico last year? I guess no one likes LCM anymore? Lots of people taking the summer off? Does anyone know when the psych sheets are out?

    Right now, I'm mulling over how much to taper. Only 34 days until the meet begins (for me). I will likely stick with my usual 3 week taper and just drop weights the first week and then taper my swimming for 2. That gives me just 19 days (through July 20) to cram in speed work. Hopefully, not all my speed has deserted me in the last 2 weeks. I should probably review what I did before Indy Nats in 2009.
  3. Sarasota Y Sharks Masters 5:30 AM Workout -07/05/11

    by , July 1st, 2011 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 250 4:45
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 1:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick-fast-1:20
    1 X 100 swim

    16 X 50 1:15
    Choice.
    #4-8-12-16:Fast
    If swimming all free: Alternate moderate-build-fast
    Short break after 8.

    1 X 100 easy

    5 X 200 free 3:00 or 3:30

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  4. FAST FRI Jul 1st, 2011 LCM

    by , July 1st, 2011 at 12:35 PM (Ande's Swimming Blog)
    FAST FRI Jul 1st, 2011 LCM

    Gonna rest a bit for Sunday's relay

    Subscribe to Ande's Swimming Blog

    WEIGHTS

    whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Chris, Tyler Todd, Mike, Larry & Jim

    WARM UP
    swam easy 50's till 6:30
    probably went 800

    Main SET: LCM

    200 fr fast for time in heats
    just swam smooth
    went 2:16

    200 easy

    200 fr fast for time in heats
    swam smooth & stronger
    went 2:13

    200 easy

    100 fr fast for time in heats
    swam smooth
    went 1:04

    200 easy

    100 fr fast for time in heats
    swam stronger did 50 2beat k 50 6 beat kick
    went 59

    200 easy

    did a few easy 50's
    thought about doing more

    Might double today


    Meets

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

    Updated July 1st, 2011 at 03:25 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  5. What a Week!

    by , July 1st, 2011 at 12:06 PM (Year Three: The Road Back)
    Since it's been a few days since I last posted, you can safely assume that I've been really busy and/or am really tired. Actually, both are true. Life has been busy - in a good way - and swimming has been wearing me out - also in a good way. But... I have my first (and only) LCM tomorrow and am a tad nervous. I get nervous before every meet, but I've felt nasty slow in the water ever since Y Nationals and am just not sure what to expect. I've been trying to take it easier in practice for the last two days, just to rest a bit, but as I sit at my desk and type this, my legs are aching. Huh... guess I'm not as rested as I want to be. Of course, that also gives me a great excuse to lie down on the couch after I get through grocery shopping... so maybe we'll just call it a win/win for now.

    The events on tap for me tomorrow are the 50 Back, 50 Fly, 50 Free, and 100 Free. The one that I'd really like to nail is the 50 Fly. I love that race and when my fly is working really well, it feels amazing to swim. So, I'm keeping my fingers crossed. Here's the thing though. The meet is at the IUPUI Natatorium - an admittedly beautiful facility. Sadly, it's a pool that is supposed to be really fast - and I've never had a great meet there. But, since I'm trying to stay positive - there's a first time for everything, eh? Maybe tomorrow will be my breakout meet at the Nat. Time will tell....

    Wish me luck and I'll get back to posting workouts again next week.

    Happy 4th of July!
    Categories
    Swim Workouts
  6. Home, June 25-June 30

    by , July 1st, 2011 at 09:11 AM (The FAF AFAP Digest)
    June 25:

    Spent the whole day in Santa Margarita and Portofino on the Italian Riviera. The two villages were breathtakingly picturesque! Once of my very favorite stops. The kids loved this stop as well (trying 5 kinds of pizza at lunch probably helped) and voted SM as having the best gelato on the trip. Quite a bit of walking, but no workouts today. Couldn't work out at night because Mini Fort and I had some mommy-daughter time at the spa.


    June 26:

    Spent a good part of the day on the Island of Corsica (towns of Carghese and Ajjacio), which is part of France. Corsica is rugged and beautiful; our drive along the coastline was amazing. Did some walking around and splashing about in the Mediterranean on a nearly deserted beach. Mental error: forgot my goggles. Workout before dinner:

    leg extension, 130 x 5 x 5
    rear delt fly, 85 x 3 x 8
    tricep extension, 75 x 3 x 10
    captains chair straight leg raise, 2 x 15
    long arm crunches, 2 x 50
    floor DB bench press, 50 x 4 x 10
    knee tuck jumps, 2 x 10

    Ellipse, 30 minutes

    -- Same as last time. Did 15-30 second AFAP bursts the whole time with complete recovery.


    June 27:

    Walked at least 4-5 miles in France around Villefranche, Nice and Eze. The villages were lovely, and Nice is a beautiful city. I'd like to live in the hills above the city! Stopped at a medieval wine cellar for a tasting of Provencal wines. Delicious! I find myself actually liking the rose we tried here and in Italy. Unlike most roses in the US which are blends, these were single grape wines from red grapes.


    June 28:

    Drylands, 80 minutes:

    captains chair, 4 x 15
    steps ups with DBs, 50 x 3 x 10
    seated lat pulldown, 100 x 4 x 8
    push press w/DBs, 40 x 4 x 10
    lower back machine, 160 x 1 x 15, 175 x 1 15, 190 x 2 x 15
    -- weight seemed wrong on this machine; but the way the machine was set up, I got leverage from the legs
    explosive leg press, 270 x 3 x 10
    knee tuck jumps, 2 x 10
    standing long jumps, 10
    RC exercises

    Ellipse, 45 minutes

    -- did 3 steady state sessions keeping my heart rate pretty elevated with a break in between each.


    June 29:

    Spent our last day of the vacation in Barcelona. It was a really long 12 hour day as we were trying to see as much as possible. Between walking and the hop on/hop off bus, we saw many of the top 25 sights. Loved wandering through the Barri Gottic and the Riberio. Did the major sites -- Las Ramblas, Barre Gottic, Montjuic, La Sagrada Familia (truly amazing and unique) and La Pedrera. We even made it to the Aquarium for Lil Fort (and a break from the sun). I liked Barcelona, but may have slightly preferred Nice as a city. And it's hard to beat its mountain + beach setting. We must have walked 5-6 miles this day.


    June 30:

    Flew home. Didn't sleep on the flight (reading a good book!), so believe I will be quite tired for a few days. Woke up at 7:00 am and couldn't get back to sleep.


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

    Commentary:

    I wish I had a body bugg with me so that I could have seen how many miles we walked, some at a very brisk pace! In general, I don't think I lost too much general aerobic conditioning or strength. But I know I will feel like utter crap when I get in the water today. Oddly, I never felt terribly sore after my strength sessions. I wonder if all the walking served as recovery? Or the extra days off helped? Or if the machines I used were calibrated incorrectly? I did feel like I was working in the gym.

    So I have 1 month+ until Nationals. My only focus will be the 50 fly and 50 back. My other events will likely be collateral damage from vacation. I didn't swim that well in the 50s last summer after having 2 vacations. But this time I have slightly more time to get my act together. Hopefully, a narrow focus on speed will help.

    And no rest for the weary -- A summer meet tomorrow am for both my girls.

    Updated July 1st, 2011 at 10:49 AM by The Fortress

    Categories
    Swim Workouts , Ellipse Machine
  7. Friday workout

    by , July 1st, 2011 at 08:57 AM (Pete's swim blog)
    I'm adapting to the extra distance. Trying to make sure I'm not finishing up with lots of garbage yardage. It hurts but not as much as I thought it would. Will hopefully feel better with a couple days off next week.

    LCM

    200 Free
    100 Drill
    200 Free

    100 Free
    100 Kick
    100 Free
    100 Kick
    100 Free

    100 Br
    100 Free
    100 Bk
    100 Free
    100 Fly

    500 Pull
    5 x 100 Free - 1:45

    5 Times through
    * 50 Kick/50 Drill/50 Swim
    * 100 Negative split
    * 50 Choice Sprint

    5 x 100 Kick easy down/hard back

    4 x 50 Build
    5 x 100 Pull

    3 x 100 Br down/Free back w/ paddles
    4 x 150 - 2:30 100 Free/50 stroke

    200 IM Easy cool down

    (6300m Total)
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -07/01/11

    by , June 30th, 2011 at 12:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 300 5:15
    2 X 200 3:30
    4 X 100 descend 1-4 1:45

    1 X 200 kick 5:00
    10 X 50 kick 1:20
    Evens: build to fast
    1 X 100 swim

    1 X 400 6:00
    4 X 100 1:40 1:35 1:30
    Three rounds.
    Interval on 100's: Round 1 left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    4800M
    Categories
    Swim Workouts
  9. Thursday workout

    by , June 30th, 2011 at 09:51 AM (Pete's swim blog)
    Had some good sprints at the end of practice. Kept them all to 35-40 seconds. Went under 35 a couple times. I'm pretty confident I can break :30 from a dive with a taper.

    LCM

    500 Free
    200 Kick
    200 Pull
    400 Free down / IM Back

    200 Kick
    8 x 50 IM Order
    200 Kick

    200 Pull
    4 x 100 Free down/IM Order back
    200 Pull

    200 Pull Breathe left down/Breathe right back
    100 Pull Breathe every three strokes
    8 x 50 IM Order
    100 Pull Breathe every three strokes
    200 Pull Breathe left down/Breathe right back

    200 Easy
    50 Free sprint
    200 Easy
    2 x 50 Free sprint
    200 Easy
    3 x 50 Free sprint
    200 Easy
    4 x 50 Free sprint
    200 Easy

    200 Kick - no fins
    200 Free
    200 IM Cool down

    (6000m Total)

    Updated June 30th, 2011 at 11:03 AM by pmccoy

    Categories
    Swim Workouts
  10. Wednesday, June 29, 2011 5:30pm at the Y

    by , June 29th, 2011 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Woohoo!!! Today was payday, and my last week I had 40 + 26.25 OT hours as well. Let's just say I'm very happy!! It's probably a very meager paycheck compared to what most of you all get on a normal basis, but for me, I'm thrilled!!! I'm just hoping for more like this one through the end of August! Sometimes it's worth it to miss out on swimming once in a while!

    Tonight's swim (50 minutes)

    300 Free
    200 Free Pull
    200 IM
    6 x 50 Kick @ 1:00

    Main:

    200, 150, 100, 50 Free @ 1:30 base right into:

    200, 150, 100, 50 Free @ 1:20 base right into:

    200, 150, 100, 50 Free Pull @ 1:10 base
    (this last time thru was tough, the last 500 of a 1500 set, and with the limited swimming I've done I was quite winded)

    16 x 25
    odds Free @ :30
    evens Fly @ :20

    100 EZ
    ------------------
    3000 Yards
  11. Sarasota Y Sharks Masters 5:30 AM Workout -06/30/11

    by , June 29th, 2011 at 12:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00
    2 X 200 3:30
    4 X 100 1:45
    4 X 100 kick 2:15

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

    1 X 100 @ 85%
    1 X 100 easy
    1 X 100 @ 100%
    1 x 100 easy
    Choice. All 100's on 2:15

    1 X 200 IM 3:45
    4 X 50-1 of each- 1:15
    Three rounds, take a short break after round 2.

    OR

    2 X 600 free 9:00
    Negative split both swims

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  12. Wed Jun 29th, 2011

    by , June 29th, 2011 at 12:08 PM (Ande's Swimming Blog)
    Wed Jun 29th, 2011 LCM

    weighed 220 after practice

    Mon double

    Tue skipped, didn't sleep well Mon night Tue morn so I slept in instead of getting up at 5:15 with not much

    Tyler asked me to swim on a
    4 x 100 free relay this Sunday with
    him, Mike Varozza, & Chris Eckerman so I'm going to rest a little & probably shave, time to focus on strength & speed

    Entered LCM Zones Today
    400 IM & 5 events each day
    including 100 & 200 br

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:02
    wore FS PRO jammer
    swam with James, Tyler, Nate, Kelly, & Todd who turned 42 today
    beside Larry

    WARM UP
    400 300 200 100

    Main SET: LCM

    2 rounds of
    400 fr 30 sec rest
    300 IM 30 sec rest
    200 fr 30 sec rest
    100 IM 30 sec rest
    8 x 50 k on 55
    50 done 12.5 fast 37.5 easy
    50 with 3 breaths

    R1 4, 3, 2, 1 at 70% effort
    went 5:11 on 4 & 2:34 on 2

    R2 4, 3, 2, 1 at 80% effort
    went =4:56 on 4 & 2:23 on 2
    swam strong but didn't work it

    3 x (150 easy, 50 build, desc)

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
  13. Wednesday Workout

    by , June 29th, 2011 at 09:07 AM (Pete's swim blog)
    Did a little dryland last night. Going to try that 3 nights a week over the next 2 weeks. Probably started too late. Made some suggested changes to my breast stroke pull. It feels better but I'm using different muscles. Should be able to adapt before I taper.

    LCM

    700 warm up

    100 Free down/Fly back
    200 Kick
    100 Free down/Back back
    200 Kick
    100 Free down/Breast back
    200 Kick
    100 Free
    100 Easy

    200 Free down/Fly back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Back back
    400 Pull (Breathe left/right/alternate)
    200 Free down/Breast back
    400 Pull (Breathe left/right/alternate)
    200 Free

    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast
    2 x 100 - 2:00 Free down/Breast back
    2 x 100 - 2:00 Breast

    200 Easy

    400 Free
    100 Kick breast - no board
    3 x 200 IM

    200 IM Easy - cool down

    (6100m Total)
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/29/11

    by , June 28th, 2011 at 04:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30 5:15
    1 X 200 3:45 3:30
    1 X 100 2:00 1:45
    1 X 200 kick 5:00 -
    Two times. Round 1 intervals left, 2 right.

    8 X 50 kick -build second 25 to fast- 1:20
    1 X 100 swim

    1 X 50 stroke 1:20
    1 X 100 stroke 2:20
    1 X 50 easy free 1:20
    1 X 50 stroke-fast- 2:00
    Four times through.

    1 X 800
    pull or swim

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  15. It Sure Seems Like a Monday....

    by , June 28th, 2011 at 12:34 PM (Year Three: The Road Back)
    Well, I got up to go swim this morning and accidentally knocked my cell phone into water. Ugh! Not exactly the way I wanted to start my day. It's home right now sitting in a bowl of rice. Hope that works....

    Then, once I got to the pool, I scraped up my arm on a misjudged turn while wearing paddles. Ugh!

    I checked the calendar... it's not Monday today. Just feels like it.

    As for practice, since it is Tuesday (really, it is!), it was distance day. Here's what we did:

    150 Warm-Up (supposed to be 400... oh well)

    1 x 750 Free on 13:30 (supposed to be 800)

    4 x 200 on 3:15?? - did 2 kick, 2 free w/ fins
    8 x 100 Pull on 1:40
    16 x 50 on 1:00 - did in groups of four (wore fins): back, fly, 2kick/2 free, fly/back/fly/free
    400 Cool-Down
    Total Meters (for me) - 3700


    On the 200s, I really don't remember the interval. The 3:15 is a total guess. All I know is that I had about 8-10 seconds rest before I had to go again. Not my best practice, but not my worst either.


    On the plus side, our swim meet this weekend is NOT going to be cancelled. This will be my first LCM meet since last July and my second ever LCM meet. I am swimming the 50 Fly, 50 Back, 50 Free, and 100 Free. Should be an interesting (and quick) meet.

    Also on the plus side, it is finally a beautiful day in Central Indiana. The sun is shining, there is a light breeze, and it's not raining!!!! YAY! Can't wait to go home after work and enjoy it!

    Enjoy your swims today!
    Categories
    Swim Workouts
  16. Tuesday workout

    by , June 28th, 2011 at 09:43 AM (Pete's swim blog)
    Got a little more than I expected today. After the main workout, I moved to an age grouper lane. After a couple hundred easy, the coach said: ok... 4 x 100 on 1:25. At this point, I was closing in on 6k. I decided to just go for it and see what happened. Suprisingly, I had no issues keeping up. After that she went to 4 x 100 on 1:20 at which point I was done.

    LCM

    400 Free
    300 Kick
    300 Pull
    300 Kick
    300 Free

    8 x 50 Kick
    50 Fly
    200 Free
    50 Fly
    50 Back
    200 Free
    50 Back
    50 Breast
    200 Free
    50 Breast
    8 x 50 Pull

    3 x 100 Kick descend
    50 Fly
    100 Free
    50 Fly hard
    100 Free hard
    50 Back
    100 Free
    50 Back hard
    100 Free hard
    50 Breast
    100 Free
    50 Breast hard
    100 Free hard

    150 Kick/Drill/Swim
    50 Breast
    150 Kick/Drill/Swim
    100 Breast
    150 Kick/Drill/Swim
    100 Breast

    200 Easy
    4 x 100 - 1:25

    2 x 50 Cool down

    (6200m total)
    Categories
    Swim Workouts
  17. Monday, June 27, 2011 5:45pm (Double)

    by , June 27th, 2011 at 10:27 PM (Fast Food Makes for Fast Swimming!)
    Short and to the point...

    300 (100 Free/50 back)
    300 Free Pull
    200 Fly Drill

    20 x 50 Free
    6 @ :50
    5 @ :45
    4 @ :40
    3 @ :35
    2 @ :30 (these were tough, made the 1st one, but touch n go...2nd one just went AFAP)

    200 EZ
    -----------------
    2000 Yards

    I got one heck of a workout from this short one. Since my work schedule is making me work more, I'm more tired, and also don't have the opportunity to swim as often as before. I'm just trying to maintain now. We'll see how I do in two weeks at the local USA-S meet.

    Updated June 27th, 2011 at 10:48 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  18. Mon Jun 27th, 2011 LCM

    by , June 27th, 2011 at 04:31 PM (Ande's Swimming Blog)
    Mon Jun 27th, 2011 LCM

    weighed 220 after practice today

    Fri, doubled but didn't blog 2nd WO
    Sat swam easy & didn't blog
    Sun lifted weights

    Tyler asked me to swim on a
    4 x 100 free relay this coming Sunday with
    him, Mike Varozza, & Chris Eckerman
    so I may rest a little this week



    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Mike, Chris, Tyler, Todd, Nate & ??
    beside Marcio Larry & Jim

    WARM UP
    2 x (300, 50, 50)

    Main SET: LCM

    5 x 100 fr 70% on 1:30
    held 1:15's

    500 fr

    4 x 100 fr 75% on 1:30
    held 1:12's

    400 fr

    3 x 100 fr 80% on 1:30
    held 1:11's

    300 fr

    2 x 100 fr 90% on 1:30
    held 1:09s

    200 fr

    100 fr FAST went 1:00

    100 fr easy

    assigned 500
    did around 8 50's
    odds easy
    evens fast

    went 26 on last one

    DOUBLED today at NOON SCY, larry did too
    felt good
    dove in at 12:10

    same as this morning

    100 fr fast
    went 52

    25 fr fast at the end of practice
    went 10.0
    felt sloppy & choppy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 27th, 2011 at 05:24 PM by ande

    Categories
    Swim Workouts
  19. Yep...It's a Monday....

    by , June 27th, 2011 at 02:42 PM (Year Three: The Road Back)
    What is it about Mondays that they always seem to behave the way they do? When I got up this morning, I learned that my younger sister spent her early am hours in the ER. She had been trying to pick vegetables out of her garden for a late night snack (I know... what WAS she thinking....veggies for a snack?! ) and ended up spearing her finger on a stake.

    Then, I got to swim practice - early, no less. I was excited because I thought I'd get the entire warm-up in. But... when I jumped into the pool, my goggles snapped. Yep... snapped. The plastic piece holding the nose piece together simply snapped. Ugh... at least I had another pair of goggles in my bag. Guess it's time to hit up Swim Outlet again.

    As for today's practice, here's what I did:

    100 Warm-Up
    4 x 100 on 2:15 Kick 1>4
    8 x 50 on 1:05 25 Drill/ 25 Swim
    8 x 50 on 1:05 Match and Descend by 2,
    8 x 25 on :35 hard/easy, easy hard by 12.5
    1 x 200 on 6:00 BROKEN 200 every 50 for 10 seconds rest. Got 2:43.
    16 x 50 on :55 PULL Descend by time 1>4, 5>8, 9>12
    400 Cool-Down
    Total Meters - 2900

    To be honest, I'm not sure whether I was happy or not with my broken 200. It felt really bad - like I had no speed at all. But... the last time I raced a 200-meter free (last July), I raced a 3:06. So.... I don't know. I just can't seem to find any speed at all. Just overall kind of frustrating - and my coach is trying to change my arm motion on my freestyle. All in all, it will be a good change, I think. I can definitely feel a much better catch when I do it her way. BUT... I can only do it slowly right now and I'm supposed to have a meet on Saturday (if it doesn't get cancelled for lack of entries). So.... .

    Those are my trials and tribulations for today. I'm off to vacuum my house - because having a clean"er" house will make me feel a bit better. Crazy, isn't it?

    If you're headed to the pool, enjoy your swims. I'll check in tomorrow.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -06/28/11

    by , June 27th, 2011 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 2:00 1:45
    Two times.

    1 X 200 kick + 100 swim

    4 X 50 -descend 1-4 to 85%- 1:15
    1 X 100 @ 100% 3:00
    Choice. Three times through.

    3 X 400 free 6:00
    Descend 1-3

    OR

    4 X 250 IM 4:45
    Cycle 100 of each stroke through the four swims.

    WARM DOWN: 4 X 50 easy 1:00

    4200/4000M
    Categories
    Swim Workouts