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Swim Workouts

  1. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/11

    by , February 7th, 2011 at 02:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45 3:40
    1 X 150 2:30 2:15 2:10
    4 X 50 descend 1:00 1:00 1:00
    Three times through. Read round intervals left to right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00

    8 X 100 2:00
    #1 moderate
    #2-7 swim at 85/90%

    1 X 50 easy
    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 and finish easy
    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    4 X 300
    odd: free 4:30
    even: IM 5:15

    OR

    All free
    2 on 4:15, 2 on 4:00

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  2. Sun Feb 6th, 2011

    by , February 7th, 2011 at 12:39 PM (Ande's Swimming Blog)
    Sun Feb 6th, 2011

    went into this practice hoping to do
    60 x 100 on 1:15
    but felt bad and bounced between that and the assigned sets

    Mary Coached
    UT Swim Center, main pool
    noon to 1:15 dove on time
    trained with in my own lane
    beside doug, Neal, Jim Larry & max
    Wore FS PRO Jammer

    WARM UP
    15 x 100 on 1:15
    felt terrible

    Main SET:
    took a break

    just kinda played in this practice
    bouncing between assigned sets and 100's on 1:15




    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  3. Monday, Feb. 7, 2011 5:00am

    by , February 7th, 2011 at 11:30 AM (Fast Food Makes for Fast Swimming!)
    I took today as a nice recovery day from the meet on Saturday. Like Kirk Nelson was saying in his blog...I was feeling like BLAH today in the water. It was good to just get in some easy middle distance stuff to stretch out. I'll hit it hard again tomorrow.

    Warmup:
    400 Free
    300 Pull
    200 IM
    100 Kick

    200 Free
    150 Free
    100 Free
    50 Free all with 15 sec. rest

    200 IM
    150 IM no free
    100 IM no breast/free
    50 IM no back/breast/free all with :15 rest

    With group of 3 people:
    5 x 200 @ 3:00
    #1-3: 50 free/25 back/50 free/25 back/50 free
    #4-5: 50 free/25 breast/50 free/25 breast/50 free I did flipturns in & out of the breast too

    10 x 50 Kick w/ fins fast @ 1:00

    5 x 100 @ 1:30 (I had to do one tougher set today)
    1. 100 Free
    2. 25 Fly, 75 Free
    3. 25 Fly, 25 Free, 25 Fly, 25 Free
    4. 25 Fly, 25 Free, 50 Fly
    5. 100 Fly
    ---------------
    4000 Yards
  4. MATT Monday Workout

    by , February 7th, 2011 at 09:40 AM (Pete's swim blog)
    600 Warm-up

    6 x 50 kick down/no breath back - 1:10

    50 Blast Kick

    125 Easy

    200 Hard from dive (I did free on 2:12)

    25 Easy

    50 Blast Kick

    100 Cool down

    (1450 Total)

    On the 200, I had a floater hop in my lane at 25 yards. She moved out of the way very quickly when she saw me bearing down on her but my concentration was blown at that point. Tried to negative split the 200 but ended up going 1:04 on the first 100 and 1:08 on the second.
    Categories
    Swim Workouts
  5. Swim @ GMU, Sunday, Feb. 6

    by , February 6th, 2011 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    Assigned:

    500 swim
    400 kick
    300 pull
    200 drill
    100 scull

    Did:

    900 various

    8 x 25 shooters

    Freestyle Pace Set:

    Assigned:

    24 x 100 freestyle (swim or pull), done as:

    8 x 100 @ 1:35
    8 x 100 @ 1:30
    8 x 100 @ 1:25

    Did:

    Shared a lane with Barb, fellow backstroker. We decided to do backstroke with fins. She did all 24 100s; I did 16 before sprinter ADD kicked in.

    8 x 100 back w/fins @ 1:35
    -- Cruised 1:07-08s. Felt super smooth and glidey today.

    8 x 100 backstroke kick w/fins @ 1:30
    -- Cruised 1:06s

    50 EZ

    8 x 50 breast @ 1:00
    -- work on technique and streamlining

    50 EZ

    Speed Set:

    24 x 25 w/fins @ :30
    2 easy, 1 fast
    -- did all the fast ones fly, went 11s

    200 EZ

    Total: 4000

    Hottub, 20 minutes

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

    Commentary:

    I made it out of bed on time to get to my Sunday masters practice. Our beloved coach Cheryl is vacationing in Florida. So her hubby Peter (GMU coach) gave us the workout. I walked in and read it and told him he missed the memo that Sunday was stroke and sprint day. Instead, we had a long pace freestyle set, , which delighted the triathletes and open water swimmers. I mulled over what to do with said set during warm up, but ended up doing most of it figuring it was good for my 100 back and I wouldn't do it OMO. It actually felt fairly effortless (at the time, tired now).

    Heard in the hottub that the GMU pool will be closed June & possibly all of July so that the failing air handler system can be replaced. There are no masters practice in August under the new policy. So that about kills LC season for me. Too bad, as I can typically train with my team during the week much more in the summer. This development has caused me to revise my thinking about attending Auburn Nats. I'll be gone 2 weeks in June on vacation and won't have a LC pool to practice in before or after. Doesn't seem to make sense to travel for days to a national meet with no LC practice ... I may just stay and do our local Zones meet, which is typically at the end of August instead.

    Week totals:

    5x swim, 2x yoga, 2x drylands
    Forgot to take a rest day this week.

    Getting a damn cold ...

    Updated February 6th, 2011 at 10:26 PM by The Fortress

    Categories
    Swim Workouts
  6. Saturday, Feb. 5, 2011 Olympia Meet Results

    by , February 5th, 2011 at 10:04 PM (Fast Food Makes for Fast Swimming!)
    Had a good couple of swims today. Here they are:

    Oh yeah, I wore the Yingfa brand jammer that I just got in the mail last week, and loved it. Got a size L, and it was pretty good on size. I usually wear a size 30 for other suits.

    1650: splits by 100

    100 - 58.4
    200 - 1:04.2
    300 - 1:05.2
    400 - 1:06.0
    500 - 1:06.5 (5:20.6)
    600 - 1:06.5
    700 - 1:07.2
    800 - 1:07.4
    900 - 1:06.8
    1000 - 1:07.6 (5:35.8) (10:56.4)
    1100 - 1:06.9
    1200 - 1:07.3
    1300 - 1:08.0 ugh feeling it here...ready to get out...
    1400 - 1:07.1
    1500 - 1:06.4 (5:37.2)
    1600 - 1:04.7
    1650 - 30.3
    Total Time: 18:07.57

    I beat my age group LMSC record by 6 seconds!!! So much better than missing it by 3 tenths... I'd been looking at that time for the past 2 years but never thought I would actually have an attempt to beat it.
    Beforehand I told my split taker (who was a former teammate of mine in agegroup) that I wanted to hit 5:20, 5:35, 5:35 by 500s and come home fast... I pretty much nailed that.
    My triceps, lats, and pecs were just killing my about 5 minutes afterward, and never really got the feeling loosened up throughout the remainder of the meet/cooldowns, but I had an amazing swim! I also came about 2 minutes, 15 secs. from my lifetime college best time! WOOHOO!!!!!

    200 Free:
    26.1 / 29.4 / 30.1 / 30.1 = 1:56.16

    100 IM:
    12.2 / 16.0 / 18.1 / 13.9 = 1:00.41 <-- A masters best! I actually won the event due to my breaststroke if you can believe that!

    50 Free leadoff mixed 200 free relay:
    24.96 I was getting pretty pooped by this point.

    100 Fly:
    12.7 / 15.1 / 15.2 / 15.8 = 59.22
    Same thing here...at least I broke a minute

    200 IM:
    12.8 / 16.1 = 28.9
    18.7 / 18.5 = 37.2
    19.5 / 20.8 = 40.1
    18.3 / 16.0 = 34.3 <--only sped this up the last 25 so I wouldn't get beat
    Total: 2:21.12

    The 200 IM was just a nice easy cooldown swim for me. I was originally entered with a 2:10, and the next fastest seeded time that showed up was a 2:23. I just swam it easy to stretch out, but I didn't let the 2nd place guy beat me at the end

    *** On a side note... I was just asked by our current Top Ten recorder person if I would be interested in the job since she's been doing it for so long. I said what the heck...ok. As of March I guess the job is mine. I'll find out how much work will be involved soon.

    Updated February 6th, 2011 at 12:41 AM by jaadams1

    Categories
    Swim Workouts , Meets
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/07/11

    by , February 5th, 2011 at 02:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    8 X 25-12.5 blast free kick/12.5 easy swim :40

    12 X 50 1:05
    Rotate 1 easy-1 build-1 fast choice
    IM'ers go 3 of each stroke

    1 X 50 easy
    1 X 200 choice @ race pace
    1 X 50 easy

    1 x 400 free 6:00
    4 X 100 free 1:30
    1 X 300 free 4:00
    6 X 50 :40
    1 X 200 free 2:30
    4 X 50 :40

    OR

    1 X 400 IM 7:00
    4 X 100 IM or stroke 1:45
    1 X 300 IM 5:00
    6 X 50-2 fly-2 back-2 breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  8. Kinda Fast Friday, Feb. 4

    by , February 4th, 2011 at 09:30 PM (The FAF AFAP Digest)
    Last night was not one of my better nights. After a lovely evening with my girls, during which we dined on Chipolte because I was too lazy to cook, I had a minor case of vomit-itis. Not sure if it was due to Welsford's spewing or food contamination, but I was up hurling between 3-4:00 am. Decidedly unfun. I slept in and woke up feeling just slightly queasy. So I ingested as many electrolytes as one can and headed to GMU for a noon workout. I had planned a sprint workout and ended up modifying my intended set somewhat to accommodate my delicate stomach.

    Swim/SCY/Solo:

    Warm up:

    700 various

    8 x 50 @ 1:00
    odds = free
    evens = backstroke kick

    4 x 50 @ whatevah
    15 burst dolphin kick + cruise

    50 EZ

    Speed Set:

    3 x through w/fins:

    1 x 25 AFAP
    1 x 25 EZ
    1 x 50 AFAP
    1 x 50 EZ
    1 x 75 @ 90%
    1 x 75 EZ
    4 x 50 backstroke kicks @ 1:00 recovery

    Ideally, I would have added 1 x 100 fast + 1 x 100 EZ. But I didn't have enough HTFU in me today for that.

    1st round: backstroke kick
    25 = 10
    50 = 22
    75 = 39

    2nd round: fly
    25 = 11
    50 = 24
    75 = high 41-42

    3rd round: breast
    25 = 14
    50 = 30
    75 = horrible calf cramp, so went slowly after the 25

    Hypoxic Technique Set:

    4 x (5 x 25) shooters
    belly, left side, right side, back, twirling

    -- worked on streamling and DPK

    50 EZ

    Total: 3400/1650 kicking

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

    Commentary:

    I was extremely glad that I took the time to drive to GMU. The water was cool and clear, there were no noodlers or children in sight, and digital clocks abounded. Very few people were in the pool. Brilliant! The workout generally went better than I anticipated, and I was glad to get 'er done.

    I spent the night at the prelims of the girls HS Regional meet. Mini Fort was happy to get a States cut (though she's still off her club times, as one would expect). Road trip to Virginia Beach! There were some exceedingly fast times swum. A freshman and sophomore went 23.4 and 23.7 in the 50 free respectively in tanks. The same freshman went 55 in the 100 back. And it's just prelims! Finals will be fun to watch tomorrow night.

    Not sure what I will do tomorrow. Mr. Fort jut left for an event in NY. (And, unfortunately, he has a minor hamstring pull after a speed workout and will not be running for a week (though he can bike)). I may try to go to yoga if I can get one of my kids to watch Lil Fort.

    Updated February 4th, 2011 at 09:58 PM by The Fortress

    Categories
    Swim Workouts
  9. Friday, Feb. 4, 2011 5:00am 50 MILE CLUB!!!

    by , February 4th, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    I'm a GTD 50 miler now!!! (50.09) Yippieeeee!!!
    I accept cash or check only, message me for my mailing address please.

    Final swim before the meet tomorrow. Took it pretty easy, quick meet warmup, a couple broken swims, some more splashing around, hit the showers and off to work!

    Warmup:
    200 Free
    100 Kick on back
    200 IM Drill
    100 Kick on back

    200 IM Broken :10 @ each 50 (by my calculations I was around 2:13 or so)

    100 EZ

    100 Fly Broken :10 @ each 25 (around :56)

    100 EZ

    100 IM Broken :10 @ each 25 (around :59)

    Swam back and forth with the group doing various stuff, but mostly a lot of talking...
    About 800 or so
    ---------------
    2000 Yards

    Ready to go fast tomorrow! On the road at 4:30am, hopefully the passes are okay. See you tomorrow That Guy and Knelson!
  10. MATT Thursday Workout

    by , February 4th, 2011 at 09:55 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Stroke IM Easy/Hard - :40
    8 x 25 Kick IM Easy/Hard - :40
    8 x 25 Stroke IM Easy/Hard - :40

    25 Easy

    Broken 500 timed / 10 Sec. rest each 50

    75 Cool down

    (1600 Total)

    Still feeling a bit cruddy... just can't put in 100%. Video's from yesterday helped w/ my fly a lot. I think I'm bending my knees too much on my kick. It looks inefficient and I don't think I'm getting enough power to get my head out of the water fast enough. Worked on it some today and the fly feels better but I won't know if it is faster until I'm timed. The 500 went better than I expected. 7:05 w/ the rests. Went way too fast on the first 50. Roger said my strokes were too short.

    Weight is going back down. Pizza for dinner threatend that but it was slightly burnt and I just couldn't eat more than a couple slices.
    Categories
    Swim Workouts
  11. Thursday, Feb. 3

    by , February 3rd, 2011 at 06:08 PM (The FAF AFAP Digest)
    Drylands:

    Didn't have much time, so lifted for strength.

    cable twist w/yoga ball, 50 x 1 x 15, each side
    total ab machine, 130 x 2 x 15
    dead lift, 115 x 1 x 5, 135 x 2 x 5
    leg press, 390 x 2 x 10
    skull crushers, 50 x 2 x 10
    seated narrow grip row, 110 x 2 x 5
    extreme angle isometric squat w/12.5 DB, 5:00

    RC work, 10 minutes

    Ate a protein fusion bar and headed to the pool for an hour.


    Swim/SCY/Solo:

    Warm up:

    600 various

    Aerobic Kick Mountain w/fins:
    (1800 yards)

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 250 @ 3:45
    1 x 300 @ 4:30
    1 x 250 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    Went up the mountain dolphin kick w/board and down the mountain backstroke kick (5 SDKs per length). I didn't get as much rest as I would have with the MF.

    50 EZ

    ATP-CP Speed Set:

    10 x 25 free @ 1:00
    15 burst + cruise

    100 EZ

    Tried to do one AFAP 50 but got a double calf cramp right away and stopped.

    100 EZ

    Total: 2950


    ART, 30 minutes

    Had my chiro work over my left shoulder, scapular area and calves. Opted for the blue KT this time.


    Commentary:

    Did a rare aerobic set today. Plan to do some speed work tomorrow.

    A friend alerted me to the fact that the Finis Foil Monofin is sized differently from Finis' other fins. I had reflexively ordered a medium, as that was what my shooter was and there was no sizing info for the Foil on their website. But, apparently, after discussions with Finis, I need a small, so will need to return the one that they mailed on Monday. (It sure took them a long time to mail it given that I ordered it quite awhile ago.) So I probably won't have it for another couple weeks at least.

    Small = 7.5-9
    Medium = 9-11

    Updated February 3rd, 2011 at 06:15 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/04/11

    by , February 3rd, 2011 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30 4:15
    3 X 100 1:40 1:30 1:25
    Three Rounds. Intervals by round right to left.

    1 X 200 kick 4:15
    1 X 100 easy swim -

    16 X 25 :30
    Sprint 12.5/easy 12.5

    1 X 100 easy swim

    2 X {8 X 25 sprint kick :45
    1 minute break after 8.

    10 X 100 2:00
    odd: free
    even: stroke(no IM)

    20 X 50 1:00
    1-5: fly/back
    6-10: back/breast
    11-15: breast/free
    16-20: free-descend 1-4

    OR

    1 X 1000
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  13. Thu Feb 3rd, 2011

    by , February 3rd, 2011 at 11:08 AM (Ande's Swimming Blog)
    Thu Feb 3rd, 2011

    did you see the recent Interview with Eddie Reese

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove at 6:32
    trained with Brandon, Richie & Kelly
    beside Tyler Todd, Amy, Ned, Tara & Guy
    Wore FS PRO Jammer

    WARM UP
    3 x 400


    Main SET:

    3 rounds of
    5 x 100 on 2:00 strong
    (add up times)
    100 easy
    500 FAST
    100 easy

    round 1
    100's held 1:02's & 3's
    500 lead lane
    dove
    ran into a little traffic when I lapped Kelly
    went 5:10

    round 2 (PULL)
    100's held 3's & 4's
    500 went out with todd couldn't keep up he broke away at the 1:50
    I smacked Tara's hand so hard her paddle went flying & i got a bruise on my right ring finger.
    I was hurting and brandon catching me
    so I stopped at the 350 to let him & richie pass, got around 7 seconds rest
    went 5:28

    round 3
    100's held 5's & 6's
    skipped the 100 easy
    put on a old B70 leg skin & a cap
    500 went 5:06


    25 br fast
    roll start
    whitney timed
    went 12.9



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  14. Thursday, Feb. 3, 2011 5:00am

    by , February 3rd, 2011 at 10:19 AM (Fast Food Makes for Fast Swimming!)
    Cutting back on the yardage a little today in preparation for my meet on Saturday. One and only chance at the 1650 for the season...
    Swam this with my buddy Casey who was a distance swimmer with me growing up, but now trains primarily for triathalons...

    Warmup:
    300 Free
    500 Pull (100 Free/100 Back/etc.)
    200 Free

    Broken 1000:
    3 x 100 @ 1:20
    4 x 75 @ 1:00
    5 x 50 @ :45
    6 x 25 @ :20

    Broken 500:
    1 x 100 @ 1:15
    2 x 75 @ :55
    3 x 50 @ :40
    4 x 25 @ :20

    50 Fly fast :10 rest
    100 Free :20 rest
    50 back fast :10 rest
    100 Free :20 rest
    50 Breast fast :10 rest
    100 Free :20 rest
    50 Free fast

    100 Kick EZ & out
    ------------
    3100 yards

    I tapering down only in terms of total yardage done...my intensity is still going to remain up there... I'm ready to swim FAST!!!
  15. MATT Thursday Workout

    by , February 3rd, 2011 at 09:24 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 25 Choice (easy/hard) - :40
    8 x 25 Kick (easy/hard) - :40

    5 Times through - 3:30
    * 1 x 100 Choice (hard)
    * 1 x 50 Easy

    75 Easy

    4 x 50 sprint from dive

    125 cool down

    (1950 total)

    Showed up a bit late so I ended up missing most of the 25's. Body is not liking the taper right now. I just can't seem to give it 100% today. My 100s were 1:05 (Free), 1:05 (Free), 1:20 (Breast), 1:05 (Free) and 1:23 (Breast). 50's were 34.2 (Breast), 32.8 (Fly), 37.6 (Back), 28.7 (Free). My son took some video... can't wait to dig through that. I'm told I'm not pulling my head up quick enough when I swim fly. It will be nice to compare what I'm doing with the better swimmers.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -02/03/11

    by , February 2nd, 2011 at 03:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00

    4 X {3 X 50 1:15
    Descend 1-3 with #3 being fast. All choice.

    1 X 50 easy 1:30
    4 X 50 @ 100% 3:00
    1 X 50 easy -

    1 X 200 free 2:50 2:40
    2 X 100 1:25 1:20
    4 X 50 :40 :35
    Twice through, all free. Round 1 intervals left, 2 right.

    OR

    1 X 200 IM 3:30
    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  17. Wednesday, Feb. 2, 2011 5:00am

    by , February 2nd, 2011 at 12:04 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Kick w/ board
    200 Pull
    4 x 50 Breast (K/S) w/ breaststroke fins
    200 IM

    10 x 50 Back @ :55 w/ 3 SDK each wall (for me this is just trying to beat it into my brain so maybe I will remember to do it when I'm racing.)
    10 x 50 Back/Breast @ :55

    With Group of 4 in the lane:
    8 x 50 Kick w/ board @ 1:00
    8 x 75 Pull @ 1:15
    8 x 100 Choice @ 1:40 (I did 50 Stroke/50 Free w/ Str. rotating thru IM order)

    100 EZ
    ----------------
    3900 Yards

    This is my first day of "EZ training" before the meet this weekend in Olympia.
    1650 Free, 200 Free, 100 Fly, 100 IM, 200 IM.
  18. Wed Feb 2nd, 2011

    by , February 2nd, 2011 at 11:36 AM (Ande's Swimming Blog)
    Wed Feb 2nd, 2011

    Nice Interview with Eddie Reese


    [nomedia="http://www.youtube.com/watch?v=sDaLdqQwPco&feature=related"]YouTube - Kosuke Kitajima 100m Breaststroke Under Water Camera[/nomedia]

    [nomedia="http://www.youtube.com/watch?v=3sjjv-vNExs"]YouTube - Kosuke Kitajima 200m Breaststroke Under Water Camera[/nomedia]

    note how :
    a. fast his insweep/thrust on his pull is
    b. he times his pull with his kick,
    he finishes his thrust, his upper body is streamlined then he fires back his kick
    c. he does streamlined pause after his kick while he RIDES THE GLIDE before he begins his next pull, the pause is longer in his 200 than in his 100

    Edited my

    Sun Jan 30th 2011 HR Postal Swim take 2
    Posted all my splits thanks to Tyler Blessing's cool Iphone app that counts laps and tracks splits

    for comparison here's my previous 1 hour swims:

    Sun Jan 23rd, 2011 Went Postal 5130


    Saturday Jan 30th 2010 hour swim (did it but didn't submit) 5270


    1 hour postal swim January 24th, 2009 5385



    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    5:30 to 7:00 dove in around 5:45
    trained with Tyler & Marcio,
    beside Chris, Todd, Amy Brandon, Ned, & Mike Wore FS PRO Jammer

    WARM UP
    swam around 400


    Main SET:

    4 x 275 on 3:00
    made 1, missed 2, made 3 & 4

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 FL FAST on :40


    4 x 225 on 2:30
    made 3 skipped a 50 in 1

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 bk FAST on :40


    4 x 175 on 2:00

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 br FAST on :40


    4 x 125 on 1:30

    4 x :30 sec V K with 15 sec breaks between each

    4 x 25 fr FAST on :40

    200 easy

    25 SDK fast
    roll start
    whitney timed
    went 10.9

    50 easy


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated February 3rd, 2011 at 10:49 AM by ande

    Categories
    Swim Workouts
  19. MATT Wednesday Workout

    by , February 2nd, 2011 at 08:27 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 50 hard - 1:15
    First 50 of each day 1 meet event

    1 x 50 Easy

    4 x 50 hard - 1:15
    First 50 of each day 2 meet event

    150 Cool down

    (total 1000)

    Still gaining weight... but not as much as yesterday. In government terms, I think that counts as defecit reduction. Light day today. Body is ready to do more.

    Family(except me) all has a cold now. My neice who visited a couple days ago has the flu. Being a hypocondriac, I'm convinced I'll get something during the meet. I had a cold during the meet last year and it just wasn't fun.
    Categories
    Swim Workouts
  20. Doubles

    by , February 1st, 2011 at 10:12 PM (Trying to Train Smarter, Not Just Harder)
    Swam at Trousdale at 5:30am Even tho my "boss" says I can leave at 11:20 whether I have patients to be seen or not, we shall see what happens. I think I better swim this morning just to make sure I get a swim in today at all.

    5 x 300 SKIPS
    Adjusted "mother set"
    4 x thru
    5 x 100 -
    4 on 1:30, 1 on 1:20 (50 breast)
    3 on 1:30, 2 on 1:20 (50 breast)
    2 on 1:30, 3 on 1:20 (50 breast)
    1 on 1:30, 4 on 1:20 (50 breast)
    150 EZ

    I came back at lunch for a paltry 2200. I felt terrible - left my partner with two of my patients to see - of course DM also foisted one on her, so that added three to her load, and she had three to see of her own before I left. DM had four to see & gave one to her!! Plus, I actually didn't leave at 11:20, it was closer to 11:25 & I got there around 11:40, and really barely had time to swim 2200. Felt like I had to get out immediately to be back by 1:00, and I was about 3 minutes late (no big deal, no patients were in their rooms until 1:15 as usual, anyways. Worst thing was that M & DM worked all the way through til 1:00 (while I was swimming my lousy 2200), and hadn't had a break the entire time. Kinda like yesterday when we worked until 12:45, and were expected to start the afternoon patients at 1:00pm. Gotta get a new job, gotta get a new job. . .

    9 x 100, 2 on 1:30, 1 x 2:00 stroke (3 x thru)
    2 x 500 pyramid, first time IM, 2nd time free
    300 EZ

    Total for the day tho: 5850
    , if you can believe that!
    Categories
    Swim Workouts