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Swim Workouts

  1. Mon Jun 6th, 2011 LCM tough one

    by , June 6th, 2011 at 10:18 AM (Ande's Swimming Blog)
    Mon Jun 6th, 2011 LCM

    Sunday: did not swim or lift

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    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:07
    wore B70 training suit jammer
    swam with nate, Mike, chris, Brandon & James s
    beside Larry, Sharon, Kristyne, & Jim


    WARM UP
    4 x 300, went around 800

    Main SET: LCM

    10 x 200 on 3:00 pick a pace and hold it
    before I started I though I could hold around 2:30
    went 2:33, 2:31, 2:30, 2:29, held seveal 2:28's, 2:26 on 9, & 2:24 on 10

    100 easy k

    10 x 100 on 1:30 pick a pace and hold it
    held 12's & 13's, went 1:10 on 10

    100 easy k

    10 x 100 on 0:45 pick a pace and hold it
    held 35's & 6's went 32 on #10

    150 easy

    25 strong
    25 easy

    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 7th, 2011 at 10:25 AM by ande

    Categories
    Swim Workouts
  2. My son is doing a curious thing

    by , June 6th, 2011 at 08:53 AM (Pete's swim blog)
    I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes.

    Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers.

    Warm up
    400 Free
    300 Kick
    200 IM
    400 Free

    200 Kick
    4 x 50 IM Order
    200 Free
    4 x 50 Reverse IM Order
    200 Kick

    4 x 100 Pull - 1:30
    4 x 100 Down IM/Back Free
    2 x 100 Pull - 1:30
    4 x 50 IM Order
    100 Easy

    4 x 100 - 1:35
    200 Pull Back/Breast
    2 x 100 - 1:40
    4 x 50 IM Pull

    100 Cool Down

    (4700m total)
    Categories
    Swim Workouts
  3. Apple Capital Meet (USA-S) - Sunday's Results

    by , June 5th, 2011 at 09:58 PM (Fast Food Makes for Fast Swimming!)
    I am beat tired right now after a long 3 day weekend. I'm just thankful that the meet was right here at home, 2 miles away.
    I swam some good times today, though not as fast as I wanted, but I did have fun! Here it is:

    50 Free: 27.58 (.18 slower than last year)
    I'm not a sprinter, plain and simple. I could whine about have lane 1 (which did suck) mainly because I only breathe to the right and all my competition was to the left. Plus, lanes 2 & 3 were empty, so I was really on my own out there.

    100 Fly: 1:05.32 (.3 seconds faster than meet 3 weeks ago)
    30.1/35.2
    I wasn't breathing enough on my first 50 and it got my on the 2nd length. I did end up getting 2nd overall in the race, so that made me feel good, and I was only 0.3 seconds away from being the grand champion!!
    [nomedia="http://www.youtube.com/watch?v=YeaHXAPRPwc"]YouTube - ‪6-5-2011 100 LCM Fly - Apple Capital USA-S Meet‬‏[/nomedia]


    200 IM: 2:32.90 BEST TIME!! by 1.4 seconds.
    30.1/41.6/46.9/34.1
    I felt sluggish through the whole race until the freestyle and then I couldn't quite run down the leader of my heat but I was close.

    200 Free: 2:22.5*** (play around race)
    My final 50 split was a 33.9, which of course I did FLY on. I took the first 150 easy, flipped and went for home AFAP Fly. I almost ran down one of the kids on the last length too.
    I was so beat tired at this point before the race that I didn't think I would be able to pull out a truly fast 200 Free that I'd be happy with, so I did it this way instead. I enjoyed the "roar of the crowd" as I was swimming it. I could here them cheering me on for what I was doing.

    We had many adult swimmers in the meet this weekend. Some are USMS, and some are not. It was good to see so many adults coming out for the USA-S meets. I had a lot of random adults coming up to me talking about why I am doing it,, etc. And just like PWB...I love to race.

    Updated June 5th, 2011 at 10:04 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  4. Apple Capital Meet (USA-S) Saturday's Results

    by , June 4th, 2011 at 11:21 PM (Fast Food Makes for Fast Swimming!)
    Today was a looooong day. Warmups were at 11:00am, with the afternoon session starting at 12:00pm. It's 8:00pm right now. The only thing that saved me was the 2 1/2 hours after the 100 Free that I spent at home staying out of the sun.
    All my events in USA-S I swim as exhibition so as to not take away any placing points or awards from the kids/teams. I'm just swimming for the times.

    My 1500 from last night I was the 5th fastest time (and was not chicked).

    100 LCM Free: 1:00.10 (previous best 1:00.11) BEST TIME!! NEW LMSC RECORD (by .01)
    28.5/31.6
    Was 12th place (I was chicked by 1 female - Shari Hart, 40 yrs old from the PNA - 59.96 Good job to her!!
    Going out I felt great, but coming home I was breathing every stroke, and my legs were burning on the last 25. Wanted under a minute soooo bad.

    50 LCM Fly: 28.87 (previous best 29.00) BEST TIME!! NEW LMSC RECORD (by .13)
    Was 5th place
    I found that as long as I kept my head down I was fast...whenever I took a breath I could feel the brakes being applied. Still a fast swim.

    200 LCM Fly: 2:26.62 (previous best 2:32.08) BEST TIME!! NEW LMSC RECORD (by 5.5 sec.)
    Was 8th Place - chicked by 1 sixteen year old - 2:26.56 - (.06 ahead of me)
    31.9/36.9/39.0/39.0
    My splits tell it all. It felt great. I took it out a second slower than the previous two times, and ended up bringing the back half home strong with a 6 second drop. Yippie!!
    (Not sure if the slower 1st 100 or the Cheeseburger, Chips, and Mountain Dew from the concession stand did the trick to make me swim a faster race)
    I have a video that only has the 2nd 100 of the race (I'm in the RED CAP)
    [nomedia="http://www.youtube.com/watch?v=niPlXBS9ZRU"]YouTube - ‪6-4-11 200 Fly (2nd 100) Apple Capital USA-S meet‬‏[/nomedia])


    200 LCM Breast: 3:00.13 (2 sec. slower that last year)
    didn't get the splits
    don't know what place (don't care either)
    chicked by as many as possible.

    This last event (for me) was completed at 7:30pm or so. They had the 400 Free after the breaststrokes, and it was schueduled to end close to 10:00pm!! Very long day, and at least I was able to get home in the middle of it for a little R & R.

    Tomorrow is a lot shorter day, and I will be swimming:
    50 Free, 100 Fly, 200 IM, & 200 Free

    Updated June 5th, 2011 at 10:57 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  5. Long Course Meters.... It's - uhhh - really long!

    by , June 4th, 2011 at 06:17 PM (Year Three: The Road Back)
    So, today I headed to the IAM team's practice at North Central High School. And, holy &*^#$&*, I'd forgotten just how long long-course meters really is! Whew! After another day (yesterday) of drylands, hitting the water today with the team lead to very little rest, very fast intervals (at least for me), and the emotional uh-oh of seeing a long course pool for the first time in a year. It made me realize that I need to switch training sights - at least a few times a week - to get used to a long course pool before my July 2nd LCM meet. Anyhoo, here's what we did today:

    300 Warm-Up
    8 x 200 on 4:00 (odd: free / pull; even: IM - I wore fins)
    1 x 400 Free on 7:00 (I wore fins for the rest of the workout to make the intervals)
    2 x 200 Free on 3:30
    4 x 100 Free on 1:45
    8 x 50 Free on 1:05
    300 Cool-Down
    Total Yards - 3800 meters

    About 200 meters into the warm-up, I realized that my legs were seriously dead. Fortunately, I was swimming in a lane with my friends who were all about the same speed as I was - and who also wore fins for the free set. Interestingly enough, I also realized just how not-clear the water at the Fishers Y is by swimming in the amazingly clear water of North Central's pool.

    Funny thing - we swam early today (6:30am) because North Central was hosting an age-group meet with their warm-ups starting at 8am. So, as we were in the Free set, parents starting filling up the stands and age groupers started standing around the edge of the pool. Interesting how much harder you try when you know you are being watched, isn't it?

    Also - just as I was really getting exhausted on the 8 x 50s, I looked two lanes over and another swimmer caught my eye. Note that I'm doing free w/ fins and struggling... two lanes over is JW - a visibly pregnant swimmer doing what looks like effortless butterfly for her 50s. Now, when I first walked onto a pool deck for a master's practice, JW was swimming at the pool with me. She was pregnant then too and I was routinely getting my butt kicked by her. I realize that I've gotten much, much better and faster in the last two years, but I guess the more things change, the more things stay the same. I'm still getting my butt kicked by a pregnant swimmer. Huh....

    Oh well, tomorrow is a day off for me. I will definitely enjoy it - and watching the Federer/Nadal rematch at the French Open finals. As for you, enjoy your swims!
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout: 6/06/11

    by , June 4th, 2011 at 05:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30

    1 X 200 kick
    1 X 100 easy swim

    8 X 50 build 1:20
    Choice

    9 X 100 2:10
    choice. 3-6-9 are fast

    1 X 100 kick 2:30
    6 X 50 kick 1:15

    8 X 50
    Odd:blocks-25 sprint/25 easy
    Even:25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    4100M
    Categories
    Swim Workouts
  7. Sat Jun 4th, 2011 LCM

    by , June 4th, 2011 at 04:16 PM (Ande's Swimming Blog)
    Sat Jun 4th, 2011 LCM

    I plan to train pretty hard next week
    need to get in shape because I be on a cruise which is likely to be an easy training week and
    Fri Jun 10th is the start of my 30th HS class reunion, I can't make the Sat dinner dance because I'm leaving for Seattle that evening


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    Chris Coached, Whitney probably had a meet
    UT, main pool LCM
    7:30 to 9:00 dove in around 7:36
    wore B70 jammer
    swam with brandon, Jim and Stan
    beside Larry & Kristyne

    WARM UP
    don't really remember I just swam easy 50's on 50 & 55

    Main SET: LCM

    20 x 100 as 4 rounds of
    4 free on 1:40 hold 1500 pace
    1 K fast
    then 1:00 break before starting the next round
    on the 4 I held 14's & 15's
    on the 1's k held around 1:26
    rested extra minute on last fast kick and went 1:18

    assigned 800
    did easy 50's and 25's, did around half

    changed into FS PRO

    assigned: 10 x 100 as 2 rounds of
    4 free on 1:35 hold 1500 pace
    1 IM fast
    did: 2 rounds of
    4 x 100 fr on 1:35 held mile pace
    rest 1:30ish
    50 fly FAST from a dive
    went 27, 26.8
    Rest 1:00

    100 easy

    WEIGHTS
    lifted after swim practice

    Meets & Events

    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

    Thinking about doing this swim
    it's a wonderful cause
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut
    Categories
    Swim Workouts
  8. LCM Again, Sat., June 4

    by , June 4th, 2011 at 04:00 PM (The FAF AFAP Digest)
    Swim w/Terrapin Masters @ U of Md:

    Warm up:

    400 swim
    200 kick
    (missed 100 of this as I warm up more slowly than a snail)

    4 x 150 @ 2:30
    25 EZ + 100 build + 25 EZ
    -- Can't say I really did the build part. I was still getting over LC feeling like open water again.

    "Sprint" Option:

    3 x (10 x 50) @ 1:10

    Assigned:
    1 = EZ
    2-3 = 85%
    4-5 = EZ
    6-7 = 95%
    8-9 = WZ
    10 = 100%

    first 10 = free
    second 10 = non-free
    third 10 = choice (and used 1:15 interval)
    --couple minutes rest between sets

    Had to modify because, unlike my speedy lane mate Mollie, that interval is far too difficult for a wimpy sprinters like me to attempt without my stroke completely falling apart. But still loved the set -- did some fast 50s interspersed with recovery 50s. Used fins. Backstroke kick with fins is my fav recovery option -- air.

    First 10: #3, 6, and 9 were fast free, fly and back. Not sure of my times on these as I was looking at the unsychronized clocks.
    Second 10: #3, 6, 8 and 10 were fast. 2 back and 2 back kick, went 32-33ish, I think.
    Third 10: #4 and 8 were fast. Fly (29) and breast (34).

    I'm not sure what % effort level to give to my fast swims today. Maybe 90-95%. I felt like I was pacing my last 50 fly so as not to die big time.

    300 social kick w/Mollie & Julie

    8 x 50 free @ 1:10
    #1-2 - 4 breaths
    #3-4 - 3 breaths
    #5-6 - 2 breaths
    #7-8 - 1 breaths

    I did the first 4 50s with 4 breaths and then just resorted to slow recovery swimming. My breath control for free sucks and sucks worse in long course. Perhaps something I need to work on.

    Total: 3300 m

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

    Commentary:

    Left Lil Fort's last soccer game a bit early this am to head over to U of Md to swim with the Terrapins, who were very welcoming. I was thrilled that it only took me 30 minutes to travel there; it's another state after all. It was also impressive that they had a sprint and distance option -- not common among masters teams. Though Mollie and I were the only takers on the sprint set. Was also very happy to see baby Rachel Roddin up close; she's tiny and adorable!

    My shoulders are pretty sore from all the jazzy pulling and pressing yesterday and my quads and shins are burning from the jumping. I am totally looking forward to a day off tomorrow. Though I shouldn't complain as Mr. Fort ran 10 miles this afternoon. Almost time for Prom!

    Updated June 4th, 2011 at 05:22 PM by The Fortress

    Categories
    Swim Workouts
  9. Tough week... need rest

    by , June 4th, 2011 at 09:25 AM (Pete's swim blog)
    Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest.

    LCM

    Warm up
    400 IM down/free back
    200 Kick

    2 Times through
    * 3 x 200 100IM/100Free
    * 3 x 150 Pull one paddle only
    * 3 x 100 stroke down/Free back descend

    12 x 50 Free - 1:00 2 hard/1 easy
    400 Kick down/pull with board back

    300 Fly/Back/Free
    4 x 50 Breast Drill/Swim/Drill/Swim

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  10. Apple Capital Meet (USA-S) Friday 1500

    by , June 3rd, 2011 at 09:15 PM (Fast Food Makes for Fast Swimming!)
    I made it!! I conquered my fear. It's been about 15 years since I've done a LCM 1500, and I know why now. It may be another 15 years before I think about it again! (kidding...at least not till next year though)

    I swam a 2200 yard practice this morning at 5:00am which is way more than I usually do the day before/of a meet, so I guess I'm "swimming right thru" this one. My distance free always does better when I put in more yardage (imagine that!), which I have been doing over the past few weeks.

    Well, tonight I was the 13th overall seed in the 1500. It was mixed gender and I think only 3 girls were seeded ahead of me. I'll have to check the final results to see how many chicked me in the end.

    Here are the splits (stopwatch):

    32.3/35.9 (1:08.3)
    36.9/36.7 (2:22.0)
    37.4/37.4
    37.5/37.9 (4:52.2) - 3 sec. slower than my 400 from 3 weeks ago
    38.1/38.0
    38.1/38.5
    38.0/38.3
    38.5/38.3 (9:58.1)
    38.3/38.0
    38.7/38.3
    38.4/38.6
    38.6/38.5
    38.6/38.8
    38.2/37.9
    37.2/36.4 (18:52.60)

    My entry time was 18:56 which was an educated guess from the conversion of SCY 18:07 + about :20-:30 or so. I think I was 2nd or 3rd in my heat, which was nice. The kid next to me was back and forth for about the first 500 and then he fell back quickly. I even lapped a few of the outside lanes, which gave me enough time for about a 50 of cooldown (which isn't adequate, but will suffice!). My triceps and lats are saying OUCH right now, so I know I did good.

    I was very happy with my consistency. I wanted to hold 1:15s, but 1:16s will work. I got my LMSC record for both the 800 and 1500 LCM frees, so I did good. That means I don't have to swim either of these again this year. Very nice!!

    Tomorrow, I've got about 5 hours of overtime work to do in the morning before I head over to the pool for a long session.
    Tomorrow, I have the 100 Free, 50 Fly, 200 Fly, and 200 Breast. I'm the #3 seed in the 50 Fly! All the other events are going to be tough, but fun. I like being at a meet right here at home.

    Updated June 3rd, 2011 at 09:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  11. Double FAST Fri Jun 3rd, 2011 LCM

    by , June 3rd, 2011 at 03:18 PM (Ande's Swimming Blog)
    Double FAST Fri Jun 3rd, 2011 LCM

    lately noon work outs have been scy but today was LCM
    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM
    noon to 1:15 dove in around 12:08
    wore SPEEDO FS PRO jammer
    swam with ned
    beside james & bob

    WARM UP
    swim till 12:18
    swam easy 50's on 40 & 55

    Main SET: LCM

    assigned 400 fr fast on 10:00
    did 200 fr fast on 10:00
    dove went 2:14

    assigned 200 fr fast on 5:00
    did 100 fr fast
    dove went 1:00

    assigned 100 fr fast on 2:30
    do 50 fr fast
    dove went :26

    100 easy

    got out & changed into leg skin

    assigned 400 fr fast on 10:00
    did: 100 fr easy speed
    dove went 1:05

    assigned 200 fr fast on 5:00
    did 100 fr fast
    dove went 1:00

    assigned 100 fr fast on 2:30
    did 50 fr fast
    dove went :27

    200 easy

    assigned 6 x 50 fr on 1:30
    odds fr fast dive
    evens easy
    did 4 x 50 same on odds & evens
    went 28, 28

    100 easy

    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

    Thinking about doing this swim
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut

    Updated June 3rd, 2011 at 04:10 PM by ande

    Categories
    Swim Workouts
  12. FAST Fri Jun 3rd, 2011 LCM 400, 200, 100

    by , June 3rd, 2011 at 12:40 PM (Ande's Swimming Blog)
    FAST Fri Jun 3rd, 2011 LCM

    woke up early,
    dropped wife off for her 6:20 am flight,
    got to practice around 5:40

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in FIRST
    wore SPEEDO FS PRO jammer
    swam with nate, nate, todd, & chris
    beside tyler, Larry & Jim


    WARM UP
    2 x 400, 50 , 50


    Main SET: LCM

    400 fr fast on 10:00
    from a push
    went 4:51

    200 fr fast on 5:00
    from a push
    went 2:17

    100 fr fast on 2:30
    from a push
    went 1:05

    300 easy

    400 fr fast on 10:00
    dove
    went 4:56

    200 fr fast on 5:00
    dove
    went 2:14

    100 fr fast on 2:30
    dove
    went 1:03

    300 easy

    8 x 50 fr on 1:30
    odds fr fast dive
    evens easy
    went 28, 28, 28, 26

    100 easy

    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
    Categories
    Swim Workouts
  13. Long Thursday / Recovery Friday

    by , June 3rd, 2011 at 11:18 AM (Year Three: The Road Back)
    Yesterday just got away from me and I never actually made it to putting the workout here. Between swimming, dryland, work, errands because my girls overlooked things, and a softball double-header, it just didn't happen. However, I was able to get my swim in - first thing, as a matter of fact. Here's what I did yesterday:

    400 Warm-Up
    8 x 100 Pull on 1:40, 1>4, 5>8
    1 x 300 Kick on 6:00 (25 Fast, 50 Moderate, etc.)
    16 x 25 on :30, every 4th Fast (1-4 Fly, 5-8 Back, 9-12 Fly, 13-16 Back - wore fins)
    8 x 50 Free on :50 (no fins)
    4 x 100 Kick on 1:40, 1>4
    2 x 200 Pull on 3:15
    1 x 400 IM Order Drill Cycle (w/ fins) on 6:30
    300 Cool-Down
    Total Yards - 3800

    After that, don't really know what I was thinking coming home to do drylands, but that was another 40 minutes of jumps, squats, weights, etc. courtesy of the Wii NFL Training Camp's 60-day challenge. Of course, work was not optional, but the softball double-header? Gracious.... glad today's workout was a better "recovery" type one. Here's what we did this am:

    400 Warm-Up
    3 sets:
    1 x 100 Kick Moderate on 2:15
    2 x 50 Kick Fast on 1:00
    3 sets (did all free - no fins!):
    2 x 50 Swim on 1:00
    1 x 100 Swim on 2:00
    2 x 50 Swim Faster on 1:00
    1 x 100 Swim Faster on 2:00
    2 x 50 Swim on Fastest on 1:00
    3 sets:
    1 x 100 on 1:50 (25 Fly, 25 Free, 25 Fly, 25 Free w/ fins)
    1 x 100 on 1:50 (25 Free, 25 Fly, 25 Free, 25 Fly 2/ fins)
    300 Kick Cool-Down
    Total Yards - 3400

    Of course, I'm supposed to do another NFL dryland session today. Plus, I've been working in the yard - and it still needs to be mowed. Huh.... can you say nap? I'm sure hoping a good nap is in my future.

    As you for, I hope you enjoy your swims!
    Categories
    Swim Workouts
  14. Friday, June 3, 2011 5:00am

    by , June 3rd, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Nothing too special. Just a nice and easy swim before the meet starts this afternoon.

    Warmup:
    200 Free
    100 Kick
    200 Pull
    200 Fly Drill
    100 Kick
    200 Pull

    300 Free @ 4:00 nothing tough, holding 1:15 per 100s
    200 Free @ 2:40
    100 Free @ 1:20

    300 Free Pull @ 4:30 same here 1:15s/100
    200 Free Pull @ 3:00
    100 Fly went 1:05 about 80% effort

    -----------------
    2200 Yards

    I've got to swim the 1500 frickin' LCM about 4:00pm today (about 8 hours away). I haven't done one since I was 18 years old. I never liked it then, and I'm sure I still don't like it now!! No online seeding or heatsheets have been given out. Only the timeline that shows 102 entrants in the 1500. Hopefully I'm in the Top 20 so I can get done by the 2nd heat. I don't want to be waiting around all evening...though I could just go back to my house a mile away.
  15. Friday Workout

    by , June 3rd, 2011 at 08:43 AM (Pete's swim blog)
    Swam inspired by the 4x100 Jason Lezak video posted yesterday. Felt great until the 2 x 50 Fly and then I got a painful reminder that I am not in fact Jason Lezak. It was fun while it lasted though. Still had a pretty good day. Starting to wear out while adjusting from 4000 yards/day of short course to 5000 m/day of long course. I think Roger wants us to get up to 6000 eventually.

    LCM

    700 Warm up

    3 x 100 Pull
    3 x 100 Kick
    3 x 100 Choice

    3 Times through
    * 200 IM
    * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast)
    * 200 Free
    * 2 x 50 Free

    2 x 100 Kick - no board
    2 x 100 Kick w/ board
    2 x 100 Choice

    2 Times through
    * 3 x 100 - 1:30 Pull
    * 2 x 50 - 1:00 Fast

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  16. Sick of Myself, Thursday, June 2

    by , June 2nd, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    12 x 50s @ :10 RI
    odds = Chris' SSR (same side rotation) drill (very cool)
    evens = fly drill

    6 x 25 shooters @ :35
    6 x 25 burst dolphin kick @ 1:00
    6 x 25 dolphin kick w/board @ 1:00
    odds = fast
    evens = easy
    6 x "25s" -- dolphin kick down to bottom and squat jump up with fast dolphin kicks

    100 EZ

    Modified Tall Paul Set:

    1 x 50 fly @ 1:00, 1 x 100 easy @ 2:00
    1 x 50 fly, 1 x 50 back, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 50 free, 1 x 100 easy

    -- Did all 50s @ 1:00 and used fins. The last 50 in each sequence was @ 95%. So I did a fast 50 of each stroke (went 25, 25, 32, 25).

    Warm down:

    4 x 150 w/paddles @ 2:30
    50 free, 50 kick, 50 scull

    50 easy

    Total: 2950

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

    Commentary:

    I'm sick of myself. I am apparently boring company because I am tired of training solo all the time. I know ... I should "HTFU, Nancy." But I find it is difficult to HTFU 24/7. This could, of course, reflect poor character. But I prefer to blame it on sprinter ADD.

    In trying to break out of this grind, I am lifting with Jazzy "Skinny Bastard" Goldman tomorrow at his gym, swimming with new mommy Julie next Tuesday, and trying to get to a Terrapin practice this Saturday or next week. Julie will be doing 3 x 2000 and I will be doing 50 flys @ 5:00 or so. Susan Williams may join us as well. And I have it on good authority that the Terrapins will let me modify their practices if I am a good lanemate. Which I am!

    The next 2+ weeks will be nutso crazy with prom, graduation, summer league, mom visiting etc. Getting excited about the vacation (Malta, Corsica, Rome, Naples, Portofino, Palermo, Nice & Eze, Barcelona). But I am worried about the loss of conditioning.

    Attached is a pic of Fort Son celebrating qualifying for finals. He wants a road bike for graduation, and, after discussions, we will probably get him a Felt F4. Should last for years.

    Updated June 2nd, 2011 at 05:48 PM by The Fortress

    Categories
    Swim Workouts
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/11

    by , June 2nd, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 easy swim

    5 X 300 free 5:00
    Descend 1-5

    8 X 50
    odd: blocks- 25 sprint/25 easy
    even: 25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  18. Thursday workout

    by , June 2nd, 2011 at 08:42 AM (Pete's swim blog)
    Lots of drill today. I've been working on catch up stroke and breathing left anyway so this was a good day to focus on that.

    LCM

    400 Free
    2 x 100 Choice

    7 x 300 - Various kick/pull/drill combinations

    6 times through
    * 200 Pull 2-3-2-3 breathing pattern
    * 50 Build

    2 x 50 Stroke build

    800 IM Easy

    (5100m total)
    Categories
    Swim Workouts
  19. Wednesday, June 1, 2011 6:30pm Double LCM :)

    by , June 1st, 2011 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    I was able to get in with the local age group swim team and get in some LCM work tonight. Lots of fun.

    Warmup:
    400 Free
    300 Breast (I did 300 Fly Drill)
    200 Back
    100 Fly

    6 x 50 Kick w/ board @ 1:15
    this seemed to take forever to get to the wall!

    12 x 75 K/Dr/Swim by 25s @ LIFO (last in first out)
    I did odds Fly & evens Free

    3 x 400s Free (I did pull) Take :10 rest before/between each 50 FAST
    #1 350 Free; 1 x 50 FAST :30 rest
    #2 300 Free; 2 x 50 FAST :30 rest
    #3 250 Free; 3 x 50 FAST :30 rest

    This set was supposed to be 6 x 400 on this pattern, but I was starting to get cramps in my calf muscles of all places, so I got out.

    -------------------
    3400 LC Meters + 2000 Yards from the A.M.
    This was about 75 minutes in the pool tonight.

    I had lots of fun racing with the age group kids. I was paired up with their fastest kid for the 400s and we were duking it out the whole way through. The other kid was probably wondering who I was and how I was swimming so darn fast! (I was actually trying pretty hard to see if I could break the will of the other kid). He started falling back on the 3rd one, but since I got out after the 3rd one I guess I lost the battle!!

    2 more days till the USA-S meet. At least I got a little pre-meet workout in the pool we'll be racing in. I don't have a heat sheet to view yet, but I have a link to the timeline

    Friday, 1500 Free
    Saturday, 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday, 50 Free, 100 Fly, 200 IM, 200 Free

    Updated June 1st, 2011 at 11:59 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. Double Wed Jun 1st, 2011 SCY

    by , June 1st, 2011 at 05:51 PM (Ande's Swimming Blog)
    Double Wed Jun 1st, 2011 SCY

    Subscribe to Ande's Swimming Blog


    Chris Coached
    UT, diving well SCY
    noon to 1:15 dove 12:07ish
    wore B70 training jammer
    swam with Kelly, Pat, & Stan beside James Fike


    WARM UP SCY
    assigned 3 x 400
    did 700 ish

    Main SET: scy

    5 x 100 k fast on 2:15 best ave
    did no board fl k, led my lane
    went 1 - 4 push 1:10, 1:09, 1:08, 1:09,
    #5 dove 1:03

    200 easy

    5 x 100 fr fast on 2:15 best ave
    led my lane
    went 1 - 4 push held 59's & 60
    #5 went 57

    200 easy

    assigned 4 x 300 on 4:30 desc done 100 fr 100 im, 100 fr
    did: 4 x (100 easy, 150 skip, 50 strong)


    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
    Categories
    Swim Workouts