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Swim Workouts

  1. Workout 1/7/12: I couldn't breathe, holdin' me down

    by , January 7th, 2012 at 08:28 PM (Maple Syrup with a Side of Chlorine)
    With BAM group at Rec (scy)
    missed warmups, so started in on -->

    400 DPS FR on 6:00
    4 x 100 FR Fast on 1:20
    300 DPS FR on 4:30
    4 x 75 FR Fast on 1:05
    200 DPS on 3:00
    4 x 50 FR Fast on :45
    100 DPS FR on 1:30
    4 x 25 FR Fast on :30

    100 ez

    Then we added the
    [ame="http://forums.usms.org/showpost.php?p=257537&postcount=1"]3 x 300 test set[/ame] from pwb's coaching thread - did these on 4:30
    - 1/7/12: 3:31, :33, :34 (wore speedo endurance square leg)

    Kick set:
    Three times through:
    2 x 50 on :60 (fly, bk, br)
    2 x 25 on :45 (flutter)

    1 Noah's Ark Pull with buoy - finished on 6:15

    300 easy w/d various
    (4250, 80 min)
    --------------

    I had a great practice with the local group today, and we had about ten folks all together out for a swim. Most of our workouts are designed for triathlete's, and it is nice for me to not think about what to swim and usually have more rest than normal when I join them. Today was not the case, as a new guy named Brent joined the workout after moving to the area and looking for a workout group. He is distance guy and really helped to push me through the added torture of pwb's test set.

    We decided to swim the ladder on a base of 1:30 for the long swims and 1:20-5 for the shorter reps. The water is still warm (pushing 85) so I needed to hop out and get a drink before the test set, as I forgot my water bottle at home.

    Brent's consistency on the 300's amazed me, which he attributed to focus on stroke counts. Maybe I should look at that more myself ... Anyways, we came in together on the first one, then he had a body length on the second two on me. I was going to skip the last one, but he pushed to do it (nice to have an accountability partner in the water) so I just pulled it.

    After the kick set, he was game to try an Ark with me to complete the thrashing for the day. A nice warmdown was the ticket to complete the day. I then spent the day with my wife, going to her cousin's birthday party then some shopping for craft supplies. At least I could get a nice nap in the car. As for now, I am looking to hit the

    Updated January 9th, 2012 at 03:15 PM by rxleakem

    Tags: 3 x 300
    Categories
    Swim Workouts
  2. Sat., Jan. 7

    by , January 7th, 2012 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    30 x 25 shooters w/MF @ :35
    -- perfect streamlines, work on DPK
    1-10 = back
    11-20 = belly
    21-30 = 360 twirling

    50 EZ

    2 x through:

    3 x 100 smooth free, no breathing in or out of turns @ 1:45
    2 x 100 kick @ 2:00
    1 x 100 IM drill @ 2:00
    1 x 100 smooth free, broken @ each 25 for :5, 1 breath each 25
    50 EZ

    50 EZ

    Total: 3350

    ++++++++++++++++++++++++++++

    I was pretty knackered after yesterday's lactate workout. I didn't even remotely feel like hitting the pool today, but reluctantly went and did my prescribed recovery/technique workout. Never left the EN1 zone. I didn't make it to the gym at the end of this week. I may go tomorrow, or take a day off. I'll see how I feel.

    Updated January 7th, 2012 at 09:43 PM by The Fortress

    Categories
    Swim Workouts
  3. 01.07.12 - Saturday workout

    by , January 7th, 2012 at 01:45 PM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Mary, Billy (late), Dan, David and a couple others. Pool temp ~82. Wore Nike jammer w/ drag suit for about half workout. Jammer only for the rest.

    Pushed harder than I wanted today. Was shooting for 7000-7500 yards but after 6500 I was cramping up pretty bad. Seems to be my limit for now. Need to bring fluids if I'm going to survive longer workouts. Kind of crowded with the HSA swimmers taking half the pool and the old people (us) taking up the rest.

    Ended the week with 31,500 yards. Good week because I survived. Even with the extra load, I think I'm still getting a little faster. 4 more weeks of this and I'll start tapering.

    SCY

    400 Warm up

    200 IM / 200 Free / 200 Kick w/ fins
    2 x 100 IM / 200 Free / 2 x 100 Kick w/ fins
    4 x 50 IM order / 200 Free / 4 x 50 Kick w/ fins

    4 x 50 Pull - :50
    8 x 50 Odds IM Order on :55, Evens free on :50

    3 x 100 Pull - 1:30 (1:07-1:08)
    6 x 100 Odds IM Order on 1:50, Evens free on 1:30 (Dropped drag suit)

    2 x 200 Pull - 3:00 (2:15, 2:12)
    4 x 200 Odds IM on 3:30, Evens free on 3:00

    400 IM - 6:30
    3 x 100 Free - 1:20 (Held 1:15)
    200 IM - 3:00
    1 x 100 Free - 1:20 (1:15)

    200 Cool down

    (6500 Total)
    Categories
    Swim Workouts
  4. Workout 1/6/12: Todo lo puedo en Cristo

    by , January 6th, 2012 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/50 ez w/u

    Fort's Aerobic Sprint Hybrid Set:
    30 x 50 @ 1:00
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    300 Pull with buoy w/d
    - alt FR and BK by 50's

    (2350, 40 min)
    ------------------

    Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.

    I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.

    After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.

    I am planning on the following meets for the spring, with the idea to get times in more events:
    -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
    -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
    -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
    -NE SCY Champs: 3/16-18/11: More info to come

    Updated January 7th, 2012 at 12:01 AM by rxleakem

    Categories
    Swim Workouts , Planning
  5. Friday, January 6, 2012, 5:00am & 3:30pm

    by , January 6th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Went in with the plan to do PWB's "All in One" workout, but didn't have it in me to finish it after all that was going on last night. It was still a good swim, more mentally relaxing than anything.

    100 Free w/up

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Free @ 1:20 (1:12s)
    1:00rest (as prescribed)
    1 x 200 IM FAST @ 3:00 (went 2:26)
    1 x 400 Free Pull @ 5:00 (went 4:40)

    ** Took a break here to get out an make a call to the work call center to inform them that I wouldn't be at work today due to my son's situation. Have to make this call every day (complany policies), even though my boss knows what is happening. I have FMLA to cover my time off, though it's unpaid.

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Breast @ 1:45 (1:30-1:33)
    1 x 200 IM semi-FAST @ 3:00 (went 2:36) just not feeling it now...
    1 x 400 Free Pull @ 5:00 (4:45)

    That's it...done with this set...only had 4 hours or so of sleep last night, and even that is a high guess with the amount of middle of the night nurse visits to check on my son.

    1 x 200 Free EZ

    w/ group:
    10 x 50 Kick w/ board @ 1:00 (:45s)

    ---------------------
    3000 Yards

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

    P.M. Workout with Eastmont High School boys team.

    I got invited to come swim with the boys to try to push them a little bit. I was told they are quite lazy, and YES THEY ARE LAZY. They have no work ethic, and it's pretty sad that a 34 year old masters swimmer can outdo all of them in practice...even though the coach tried to make it tough. I'm not going to do it again with them...only because the kids don't give a S about anything anymore. There's just no work ethic. I was gassed on the main set I did, but the others were just dropping like flies. My lane started with 5 in it, and by a few reps we had 4, then 3, then only 2 of us actually making the interval. Even the 2nd guy was skipping 50s of the 200s here and there. What a wuss!!!! C'mon boys, man up a little!! I made it, and it was hard. I'm even twice their age.

    Warmup:

    400 Free
    300 Kick w/ board
    **the fastest kid (behind me) only did a 100 of 400 because "he can get away with it". I called him on it and he completely denied it. It's frickin obvious if I already completed my 400 before he even got in the water, and then he was kicking pretty soon after getting in the water. That just means the coach needs to put his foot down a little, rather than trying to recruit old washed up alumni like myself to do the dirty work!! WTF?!?!?

    Main:

    8 x 200 IM @ 2:45
    At first in my head I was thinking what the hell is this?, but I just manned up and went for it.
    • 1st one was 2:18 - absolutely flying!!
    • 2nd thru 4th was 2:25-2:29s
    • took an extra :30 break here to let the lane catch up (it didn't really help them much) - also this break was for myself too, I was gassed!
    • #5-7 - went 2:28-2:31s
    • #8 just went for it, and came home with a 2:24
    • Good News - I made them all and felt really good about it, especially kicking the kids butts.
    10 x 100 Kick w/ board @ 1:50 (went 1:25-1:35s)
    I went last in the lane of 4 kids because I was the only one NOT using zoomers. Again, WTFF?? These guys just don't "have it" anymore. They were lazy kicking w/ the zoomers as well, and i wasn't more than 5 seconds off their pace kicking barefooted.

    I just was fed up with their lack of work ethic and just got out at this point. It was a good fun workout, and I'm glad for myself that I was able to do it, but I'm not going to go back to swim with those boys. They just don't care.

    --------------------------
    3300 Yards in about 50 minutes

    6300 Yards for the day.
  6. Creeping Lactate Set, Friday, Jan. 6

    by , January 6th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles
    3 x scull, caterpillar drill, single arm fly

    10 x 25 no breather free w/PT paddles, focus on EVF @ :45

    10 x 25 no breather free, focus on EVF @ :40

    50 EZ

    Lactate Set:

    This is the set I posted as the Wednesday workout on the High Intensity Training forum, [ame="http://forums.usms.org/showthread.php?t=19933"]U.S. Masters Swimming Discussion Forums[/ame], with a modification on the second set of 5 x 100 (kicking instead of swimming to rest elbows).

    5 x 100 kick w/fins @ 2:00, descend
    -- did flutter kick w/board
    -- went 1:30, 1:13, 1:08, 1:03, :57
    -- right into, still breathing hard:

    8 x 25 shooters w/fins @ :35
    100 EZ

    5 x 100 kick w/fins @ 2:00, descend & increase SDK
    -- did backstroke kick
    -- didn't lollygag as much on the first one this time
    -- went 1:08, 1:03, 1:00, :57, :54
    -- right into, still breathing hard, really wanting more rest:

    8 x 25 free w/paddles @ :45 @ 100 pace
    100 EZ

    5 x 100 @ 2:00, free w/fins & paddles, best average
    -- went 56 high, 57 mid, 57 high, 59, 57 high
    -- after the first one, the second 50 was torture
    -- a noodler was worried for me

    5 x 100 easy
    50 kick/50 swim

    hottub, 15 minutes

    Total: 4200

    ++++++++++++++++++++++++++++

    First lactate set of 2012 done, and I am feeling fairly thrashed. In the past, I've done my lactate sets on Wed. But I'm thinking Friday might be better. Then it doesn't interfere with sprint workouts and I can do a slightly harder aerobic workout on Tuesday.

    Glad I'm not officiating at the HS meet tonight, so I can just sit in the stand and spectate!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -01/09/12

    by , January 6th, 2012 at 04:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45-last 25 sprint-
    1 X 100 swim

    1 X 200 fast 3:30
    1 X 200 easy 3:30
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    Two rounds, choice.
    Short break between rounds

    4 X 100 free 1:15
    1 X 100 easy 2:00
    4 X 75 free 1:00
    1 X 100 easy 2:00
    4 X 50 free :35

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  8. FAST Fri Jan 6th, 2012 scy

    by , January 6th, 2012 at 01:58 PM (Ande's Swimming Blog)
    FAST Fri Jan 6th, 2012 scy

    Weighed 218 after practice

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider TXLA / Longhorn Masters.

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Bob,
    beside Mike, Korey, Todd, Tyler, & Nate

    Warm Up

    did 50's mostly on 40, some on 45, some on 50
    for 20 minutes

    Main Set

    8 x 25 fl FAST on 1:00
    held 12's & 13's

    200 easy

    6 x 50 FAST on 2:00
    1 - 5 fr held 25's 6's &7's
    #6 fly from a dive went 0:25

    300 easy

    4 x 100 FAST k on 4:00
    went 1:10, 1:09, 1:08, 1:04

    400 easy

    2 x 200 on 8:00
    1) fr cruised it went 2:06 or 7

    2) no board fly kick from a dive
    (some SDK but mostly fly kick on my side with arms at my side, did flip turns with 2 right arm pulls to set up my turn
    went 2:16 which is pretty good
    think my best ever 200k might be 2:13 or 2:14


    200 easy


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 6th, 2012 at 04:34 PM by ande

    Categories
    Swim Workouts
  9. 01.06.12 - Friday workout w/ my new GTD jammer

    by , January 6th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 85. Getting way too hot for longer workouts. Wore my new GTD Nike jammer. At first, it felt slow. The jammer is fairly stretch and doesn't provide much compression. I also had trouble with it allowing a little water down my backside. However, we've been training hard for the last couple days so I'll reserve judgement on how fast it is for later. I did have one encouraging test at the end of the workout... more on that later.

    SCY

    500 Warm up

    5 x 300 - 4:30 Descend (3:50, 3:45, 3:40, 3:35, 3:30 w/ drag suit)
    Dave paced me through the first 4. Really wanted to see if I could hold 1:10 w/ a drag suit. Pleased with the results given the heat. Roger did these IM and finished the last one on 3:45.
    100 Easy

    6 times through:
    * 1 x 50 - :50
    * 1 x 25 fly - :20 no breath
    * 1 x 50 - :50
    50 Easy
    Drag suit off for this set. Never made the no breathers before. Made all 6 today.

    3 times through:
    1 x 50 - 1:00 25 k fr/25 fr
    1 x 25 free - :20 no breath
    1 x 50 - 1:00 25 k fr/25 fr
    1 x 50 - 1:00 25 fr/25 k fly
    1 x 25 free - :20 no breath
    1 x 50 - 1:00 25 fr/25 k fly
    50 Easy
    Mixed in some fly with the kick fly near the end. Free no breathers are a bit easier than the fly ones for me.

    400 Timed pull - no drag suit. Put on my racing cap even though it was a bit hot. Shooting for a 4:40. Pulled ahead of Roger quickly. That usually happens. Roger allways gets me on the last 100 when I get tired. Stayed even with Dave for 100 yards and then started dropping him as well. Roger was holding my pace so I assumed that Dave was just getting tired and I was still on the 1:10. At 300yds, I picked up the pace knowing Roger was coming for me. Somehow I was holding him off but I was also slowly losing my bouy. At 350, the bouy finally dropped. That was kind of a relief since I didn't have to worry about it anymore. Touched at 400 and checked the clock... 4:25?? First thought was that I miscounted and had 50 yards to go. Dave and Roger confirmed it was real. They weren't going slower... I was just holding a pace about 4 seconds per 100 faster than I normally do. Is it the new jammer?

    200 cool down

    (4300 Total)
    Categories
    Swim Workouts
  10. Power Kicks, Thursday, Jan. 5

    by , January 5th, 2012 at 05:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up &Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ 1:00

    8 x 25 back shooters w/fins @ :40

    8 x 25 back shooters, no fins @ :45-50

    100 EZ

    Power/Speed work:

    18 x 25 back kick w/med ball, done as:

    6 x 25 holding med ball overhead with one arm while other arm is at side, 3 left arm, 3 right arm, no fins @ 1:00
    6 x 25 holding med ball overhead with two arms, fins* @ :45
    6 x 25 holding med ball in front while flutter kicking w/fins* @ :45

    * Both of these engage the core and really use the shins/calves. I could practically feel my ankles flopping.

    100 EZ

    6 x 50 double torque drill w/paddles @ 1:15
    (give legs a rest, but still work on power)

    50 EZ

    8 x (25 AFAP back shooter w/fins + 75 EZ) @ 3:00
    - went mid-9s on almost all of them

    50 EZ

    Total: 3250

    +++++++++++++++++++++++++++++

    Really wanted to work on backstroke kick (which includes SDKs) today. The med ball swims were not easy. And I hadn't done any straight up sprint dolphin kick sets lately, so was happy I went as fast as I did on the 25s. Got some strange looks from other swimmers with the med ball. I really need to start using my dorkel. It would have been useful on the last 6 med ball kicks and on torque drills.

    My elbows were improving for awhile, but the improvement seems to have halted. I suspect this coincides with re-commencing drylands.

    Went directly to my eye doctor for a check up afterward and got yelled at for dry eyes. I had been slamming antihistamines during that nasty cold. Perhaps a mistake to go to an eye doc right after swimming too.

    I was chatting with a running buddy the other day. He Was saying that the workouts of elite runners are all available on line or posted on YouTube. I find this, regrettably,largely not to be true with elite swimmers. I feel like we only get a snippet here or there.

    Updated January 5th, 2012 at 08:04 PM by The Fortress

    Categories
    Swim Workouts
  11. Thursday, January 5, 2012 5:00am

    by , January 5th, 2012 at 04:34 PM (Fast Food Makes for Fast Swimming!)
    Did a modified version of PWB's "Monster Weekender" main set as my workout today. I only have an hour at best, so I make it work.


    1 x 500 Free warmup
    2 x 400 Free Pull @ 5:00 (went 4:39/4:37)
    3 x 300 IM @ 5:00 (went 3:55-3:58)
    4 x 200 Flutter Kick w/ board @ 4:00 (went 3:25-3:30s)

    2 x 100s EZ Free

    ----------------------
    3200 Yards


    Other not so good news...it looks as though my son's seizures have returned from when he was younger. We got a call from the school today that he had a long one in class, this being the 2nd one since last weekend...and again here at home had a 3rd one. He's already headed to the doctor's office in the hour, and most likely will be placed back on the medication again. Hopefully everything will be fine. I'm sure we'll go through all the previous tests again that he did when he was 2 years old (he's almost 6 now). I just hope everything turns out well. Even a lifetime of medication would be better than not knowing when or if these can happen.
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/06/12

    by , January 5th, 2012 at 01:37 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    4 X 100 1:45 1:30
    3 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    Two rounds

    2 X {10 X 25 :40
    Round 1: sprint 20 yards, no breath
    Break
    Round 2: sprint 25 yards

    WARM DOWN: 4 X 50 easy 1:00

    4900Y

    Updated January 9th, 2012 at 02:45 PM by RickMile

    Categories
    Swim Workouts
  13. Thu Jan 5th, 2012 scy

    by , January 5th, 2012 at 12:25 PM (Ande's Swimming Blog)
    Thu Jan 5th, 2012 scy

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY noon yesterday, Wed 1/4
    still feel fried from Sun but not sore


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer
    trained with Jim, Brandon & Amy
    beside James, Larry, & Ned

    Warm Up
    missed it

    Main Set

    4 x 50 fr on 35
    4 x 25 fl on 30 4 strokes fast

    4 x 100 fr on 1:10
    4 x 25 bk on 30 8 strokes fast

    4 x 150 fr on 1:45 (skipped a 50 on #3)
    4 x 25 br on 30 4 strokes fast, not kicking br yet

    4 x 200 on 2:20 (skipped a 100 on #2)
    4 x 25 fr on 30

    got out early, hope tomorrow's better



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. 01.05.12 - Thursday workout... the fly keeps coming

    by , January 5th, 2012 at 08:57 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. More fly today but not nearly as much as yesterday. Interval was a little harder though. Pool temp up to 84-85 . That was a killer. Started with a drag suit but quickly realized it wasn't going to happen after yesterday's workout.

    SCY

    400 Warm up

    1 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    2 x 100 - 1:30 1st 25 fly, 1st 50 fly (dropped drag suit)
    3 x 100 - 1:20
    3 x 100 - 1:30 1st 25 fly, 1st 50 fly, 1st 75 fly
    3 x 100 - 1:20
    3 x 100 - 1:30 1st 25 fly, 1st 50 fly, 1st 75 fly
    1 x 100 fly - 1:30
    50 Easy
    This was kind of opposite of yesterday. Tried to go hard on the fly and recover on the 100s on 1:20. But after yesterday, "hard fly" wasn't quite so hard. Still made the last one on 1:30. Not sure I've done that before.

    4 x 75 fly/bk/br - 1:20 (I did fly/br/br)
    10 x 75 - 1:15 25 kick hard/50 easy

    4 x 200 Pull - 2:20 I did the middle 2 as 175s. Missed the first 200 and made the last one.
    50 easy
    200 IM Kick Timed (3:13 - should be a pb for me)

    200 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  15. Wednesday, January, 4, 5:00am & 5:00pm

    by , January 4th, 2012 at 10:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout (got the idea from Tom Patterson's 1/3/12 workout)

    Warmup:
    200 Free
    100 Kick w/ board
    200 IM Drill

    3 rounds of:
    1 x 300 Free Pull @ 3:45 (went 3:27, 3:26, 3:28 by rounds)
    1 x 100 Free @ 1:20 (:07-08s)
    1 x 100 Free @ 1:15 (:07-08s)
    1 x 100 Free @ 1:10 (:07-08s)
    4 x 50** (1 each stroke) @ :50
    4 x 25 (1 each stroke) @ :30
    :40 rest to "top"

    6 x 50 Kick w/ board EZ @ 1:00
    ----------------------
    3500 Yards

    **the first 50 Fly in the 4 x 50s was the hardest part of the entire set, coming off the 1:10 free interval
    I almost talked myself out of doing round 3, but stuck with it. I don't usually do long "continuous" sets like this very often. My body was feeling a little rugged from the last 2 days of workouts (9000 day, & PWB ladder set day)

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

    Why not? P.M. Workout

    I went into this practice with a Fort sprinty type workout in mind. Might as well every now and then. In college, my mornings used to consist of 1-2 distance, 1-2 IM, 1 Fly, and 1 Choice (I would do sprint "thinking" it was easy). I was a speedster back then, but I don't think it'll come back too easily now.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM
    3 x 100 Free Pull @ 1:15

    8 x 50 Kick w/ board @ 1:00 (held :45-46s)

    100 Free stretch out

    8 x 50 Kick w/ long fins SDK on back @ 1:00 (held :28-:30s)
    I didn't do very much underwater, since I'm not in training for it, and that would quickly exhaust me.

    100 Free stretch out

    4 x 100 Free w/ fins and paddles @ 2:00 BEST AVG.
    (:52, :53, :53, :53)
    I hit the wall after the first one and was like WOW! I haven't seen that kind of speed in practice in a while. I was able to recover well between each one, but I was stuck in the distance guy breathing pattern - every stroke. Some things I guess will never leave.
    The set was supposed to be 5 of the 100s, but during the 4th one, my right foot was killing me. I removed my fins, and had a huge popped blister on the knuckle of my big toe from the fins. n OUCH!! I don't use fins at all, so my feet aren't used to them rubbing on me. Also, if I go a size up, they tend to slide more and sometimes fall off during pushoffs.

    100 Free stretch out

    OK, enough of that...this next set was for me!

    2 x 125 Free Pull @ 1:30 (went 1:20, 1:22)
    1 x 200 IM Fast @ 3:30 (aim for under 2:30 - went 2:32)
    2 x 125 Free Pull @ 1:30 (went 1:20, 1:21)
    1 x 200 IM Fast @ 3:30 (same goal - went 2:28)

    100 EZ and out
    ----------------------
    3500 Yards

    Total for the day - 7000 Yards
  16. Sarasota Y Sharks Masters 5:30 AM Workout -01/05/12

    by , January 4th, 2012 at 04:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00
    4 X 100 1:45
    Two rounds

    1 X 300 IM 5:45
    4 X 50-1 of each- 1:15
    1 X 200 IM 3:50
    4 X 50-1 of each- 1:15
    1 X 100 IM 1:55
    4 X 50-1 of each- 1:15

    SCY

    1 X 100 swim -

    5 X 100 kick 2:10
    1 X 100 swim

    9 X 100 free
    Alternate 1:30 1:20 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4600M/Y
    Categories
    Swim Workouts
  17. 01.04.12 - Wednesday workout: 2 x 500 fly and more!

    by , January 4th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore drag suit but dropped it quickly. We did 3000 yards of fly including 2 500s. Good thing is that the fly is on an pretty long interval and meant as recovery (did I really say that?). After the 125 on 1:30, we immediately pushed off on a 500 fly which sets up a nasty mental battle. After about 100 yards, it really does feel better. Just seems like forever before you get to 20 lengths. I think we held a 1:35-1:40 pace for the distance fly.

    The total yardage was a little higher than we normally do as well. But the 5800 yards has me ahead of my GTD pace of 750 for the year. Hopefully I'll be able to keep that up.

    SCY

    400 Warm up

    2 Times through
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:50
    * 100 Fly - 2:00
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:45
    * 200 Fly - 4:00 (dropped drag suit)
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:40
    * 300 Fly - 5:00
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:35
    * 400 Fly - 7:00 (did 350 first time through)
    * 25 k - :40; 75 Pull - 1:10; 120 free - 1:30
    * 500 Fly - 9:00
    * 50 Easy (Skipped second time through and went straight to cool down)

    100 Cool down

    (5800 Total)
    Categories
    Swim Workouts
  18. Tuesday, January 3, 2012 5:00am

    by , January 3rd, 2012 at 07:54 PM (Fast Food Makes for Fast Swimming!)
    I took a look at PWB's new workout forum, and got this idea for today's workout from his "ladder land" set.

    [ame="http://www.usms.org/forums/showthread.php?t=19940"]U.S. Masters Swimming Discussion Forums[/ame]

    Warmup
    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Main
    Push the Frees on the way up/cruise IMs up.
    Fast on the IMs on the way down/cruise frees down.

    100 Free @ 1:15 (1:06)
    200 IM EZ@ 3:00 (Drill on the fly) others full stroke
    300 Free @ 3:45 (3:28)
    400 IM EZ @ 6:00 (Fly 25 Drill, 25 Swim, 25 Drill, 25 Swim) others full stroke (was 5:20)
    ** (insert wussy modification here)
    300 Free @ 4:00
    200 IM Fast @ 3:00 (very tough, 2:29)
    100 Free @ 1:20

    12 x 75 Free Pull @ 1:00 (:51-:54s)
    ----------------------
    3500 Yards

    **If you took notice, I skipped the 500 Free, and 400 IM on the decline side of the ladder. I wasn't sure what kind of timeline I was on, and didn't feeling like killing myself after my 9000 yard day yesterday. Plus I need to do more longer swims as well...this set told me that. I think PWB's practices are harder than they look on paper.
  19. Tuesday, Jan. 3

    by , January 3rd, 2012 at 04:32 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    HS hi row, 140 x 1 x 8, 150 x 3 x 8
    leg extension, 100 x 4 x 8
    deadlift, 135 x 3 x 8
    push press, 60 x 3 x 10
    explosive leg press, 290 x 3 x 12
    rear felt fly, 85 x 2 x 8, 100 x 1 x 6
    med ball slamming, 5:00
    extreme angle isometric squat, 3:00


    Swim/SCY/Solo:

    Warm up & Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    10 x 25 breast dolphin with wiffle ball under neck
    50 EZ

    5 x 100 backstroke kick w/fins @ 2:00
    -- by 25s: 6 SDK, 8 SDK, 8 SDK, shooter @ 100 pace
    -- around 1:00 on all of them
    -- did not increase from 8 to 10 on 3rd 25 because that would be an entire length with an easy speed fin kick

    100 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00

    1 = fly, 23 mid
    2 = flutter kick w/board, high 23-24 flat
    3 = 25 dolphin kick w/board, :5 break at 25, and 25 back shooter, high 20-21 flat

    repeated order on second round:

    4= 24 flat
    5 = high 24-25 flat
    6 = 21 mid

    50 EZ

    Total: 3150

    ++++++++++++++++++++++++++++

    Random thoughts:

    1. The deadlift didn't bother my elbows. But I was still cautious and started at a low weight. I think I will deadlift just 1x week since it's such a taxing exercise and very methodically increase weight to let the joints adjust.

    2. I tried the push press for the first time in a long while. I love this explosive exercise. But the thing that seems to bother my elbows most is cleaning a weight from the floor, which you have to do to start this exercise. So I may not increase weight until the elbows are fully healed.

    3. From now on, I will only do explosive leg press rather than working on increasing max weight. The power aspect seems more valuable.

    4. I was tired the back half of that sprint set. Hence, the times falling off somewhat the second round. I lost some sprint conditioning in December with the taper and post taper workouts. I'm sure I'll bounce back in a couple weeks.

    5. I may finally go to bikram tomorrow. I've been waiting until the cold improves b/c breathing is essential for bikram.

    6. I need to do some more hypoxic backstroke work after ignoring it all fall.

    7. Gonna be tired after today. Need to look for my compression tights.

    8. I ended the year with 331 miles. Not bad considering I had three long tapers, a major vacation and some missed training due to illness. Of course, much of those miles are recovery and drill work.

    9. I had a recovery drink and energy bar after weights while driving to the pool. Not sure I ate enough breakfast or lunch because I got hungry while swimming.

    Updated January 3rd, 2012 at 05:02 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Tue Jan 2nd, 2012 LCM

    by , January 3rd, 2012 at 04:29 PM (Ande's Swimming Blog)
    Tue Jan 2nd, 2012 LCM

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY yesterday, Mon 1/2
    but didn't blog was helping out wife, arrived 45 min late did
    4 x 75
    12 x 100 on 1:15
    every 4th IM
    800 something then got out, felt fried and tired from Sun but not sore


    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer

    Warm Up

    missed it

    Main Set

    2 rounds of:
    4 x 50 fl desc
    200 fr ned split
    4 x 50 bk desc
    400 fr neg split
    assigned 4 x 50 br, did br pull fl k or bk
    800 fr (R2 got out after 200)

    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 6th, 2012 at 02:02 PM by ande

    Categories
    Swim Workouts