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Swim Workouts

  1. MATT Monday Workout

    by , February 28th, 2011 at 08:35 AM (Pete's swim blog)
    SCY

    400 Warm-up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Easy Free/Hard Stroke
    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    16 x 25 - :30 Kick

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25

    50 Easy

    16 x 25 - :40 Breath Control

    150 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  2. Sunday, Feb. 27

    by , February 27th, 2011 at 07:49 PM (The FAF AFAP Digest)
    Mini Drylands, 45 minutes:

    broomstick twists & dislocations
    med ball slams, 2 x 10
    flutter kicks on bosu, 2 x 50
    bicycles on bosu, 2 x 25
    long arm crunches, 50
    hip hinges, 20 x 1 x 10, each leg

    RC work, 15 minutes (arm extensions, external rotators, chops on yoga ball with hand weights, scapular scrunches, arm circles, cavic drill with hand weights)


    Stretching/Yoga, 30 minutes:

    One day, I'll list and provide links to my stretches. Too busy now -- must watch the Oscars.

    And one of USMS's own, nationally ranked Susan Dawson-Cook, has produced her own DVD on stretching. Check it out:

    http://www.susandawson-cook.com/pers...st_stretch.htm


    Swim/SCM/Solo:

    This was another "Technique Sunday."

    Warm up:

    600 various

    Main Sets:

    3 x through:

    100 single arm (alternate left & right by 25)
    100 kick
    4 x 25 shooters
    2 x 50 drill

    #1 = fly
    #2 = back
    #3 = breast

    -- For breast, I did the "shooters" as 1 pull 3 kick. I did the 50 drills as BR pull.

    8 x 25 breast drill
    alternate dolphin kick with breast kick

    -- My timing is still off on my breaststroke kick. Though I did realize that when I'm kicking, I'm not kicking very hard but going through the motions because I'm usually focusing on a quick recovery. Doh, might go faster if I think about my kick instead.

    16 x 25
    odds = easy speed fly
    evens = easy

    8 x 25 breast drill
    alternate dolphin kick with breast kick

    8 x 25
    odds = easy speed fly
    evens - easy

    -- I wanted to do more, but there was a portly noodling type in my narrow lane. Just made it extremely difficult.

    100 EZ

    Total: 2700 meters

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

    Commentary:

    Mini was at a volleyball tournament, Lil Fort at a birthday party and Mr. Fort cycling, so I headed out to the gym this afternoon. It was unusually crowded in the pool. Good thing I didn't have a serious workout planned!

    I've seen all the Oscar nominated movies except Winter's Bone. I'm torn between The Fighter and The King's Speech for best picture, though I guess the favorite may be The Social Network.

    I did finally get myself signed up for the Warrenton meet (100 fly/50 fly/100 IM) and I saw that the meet was up to 85 people. I'm hoping my foot won't hurt to go off the blocks. My right foot is in the back position, so I need to bend it and push off. This round of PRP seems to be hurting slightly longer than the previous times. Perhaps this is because the doc focused on the inside of the foot, which is always being worked. I wasn't really sure what times to enter. I rarely swim the 100 fly and 100 IM untapered. In fact, due to meet line ups and such, I haven't swum the 100 IM since December 2009. I probably ought to swim one in practice!

    Updated February 27th, 2011 at 08:49 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  3. Saturday, Feb. 26, 2011 11:30am @ YMCA

    by , February 26th, 2011 at 04:56 PM (Fast Food Makes for Fast Swimming!)
    ***Note: This is a repeat workout that I've done in the past, but it's a good one and I can really keep myself moving, especially when I swim on my own at the YMCA. Feel free to steal it for your own workouts!! I'll post the dropsite for the $5.00 donations later.

    Warmup:
    200 Free
    100 Back
    100 Free

    6 x 25 Fly @ :30
    6 x 50 Back/Breast @ :60
    6 x 75 Back/Breast/Free @ 1:20
    6 x 100 IM @ 1:40

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:30

    2 x 25 Fly @ :20
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:20

    100 EZ
    ----------------
    3500 Yards

    Today was unusually busy for the lap swim at the Y. They had 5 lanes setup for laps with 1 lane set up for the .

    Each of the lap lanes already had 2 in each splitting the lane, except one, which I jumped into quick. No more than 5 minutes later another 4-5 people came on to the pool deck to swim. I was thinking that this was going to get interesting really quick.

    I luckily was swimming with two others who knew how to circle swim, and at least could swim at a decent pace (one was a fellow masters swimmer from another team who was visiting his family in town). I managed to work around/with them for a majority of my set. The other lap lanes were just a disaster as I would occasionally glance over and see people all over the place in their lanes. . I was still laughing on the inside.
  4. Saturday Workout

    by , February 26th, 2011 at 08:54 AM (Pete's swim blog)
    SCY

    250 Warm up

    3 x 100 Free - 1:20
    1 x 200 down worst stroke/back best stroke

    200 Kick
    100 Free
    4 x 50 IM Order - 1:00
    200 Kick
    200 Free
    4 x 50 IM Order - 1:00
    200 Pull
    300 Free
    4 x 50 IM Order - 1:00
    200 Pull
    400 Free
    4 x 50 IM Order - 1:00

    4 x 100 IM - 1:45
    200 Free
    4 x 100 Free - 1:30
    200 IM

    200 Cool down

    (4750 Total)

    Made an apheresis donation yesterday at the Red Cross so I was still feeling a bit sluggish. Never could get my fly going. Negative split all the 200+ freestyle sets. Very thankful to have HSA welcome me in on Saturday mornings.
    Categories
    Swim Workouts
  5. Friday, Feb. 25, 2011 7:00pm @ YMCA & Start P90X!!

    by , February 26th, 2011 at 12:14 AM (Fast Food Makes for Fast Swimming!)
    Hot pool again, too hot for our kind of swimming. I was just sluggish tonight. I think it also didn't help that I was swimming so late in the evening, since I'm normally an early morning swimmer. Pulled out the breaststroke fins for a little speed work/fun.

    Warmup:
    200 Free
    100 Kick
    200 IM Drill
    500 Free Pull

    5 x 50 Breast Drill w/ Breaststroke Fins (1 P/1 Kick, 1 P/2 Kick, 1 P/3 Kick) @ 1:00
    250 Free
    5 x 50 Breast w/ Breaststroke Fins @ 1:00 (:37/:38s)
    250 Free

    100 Free @ 1:30 (1:10s)
    50 Fly @ 1:00 (:31s)
    --Repeat 4 times

    8 x 50 Back @ :50 (:41s)
    2 x 100 Back @ 1:30 (1:20s)

    8 x 25 Breast w/ fins @ :30 (:18s)

    75 EZ
    25 Fly FAST and outta here!!
    ---------------------
    3500 Yards

    Got home from the pool, and my wife and I decided to throw in the intro DVD of the P90X program to get started. It has 2 bonus workouts on it also, so we got started...and holy it works you in places you never knew could hurt!! I can tell I'm going to be sore, but I'm going to try to stick with this as regular as I can. I figure swimming 5 days M,T,W,Th, F, and 5 days of P90X program M, W, F, Sa, Su should be good for me.
    I'm not used to sweating like this either...I'm a swimmer!! This dryland is gonna be tough!!

    Updated February 26th, 2011 at 01:31 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Fast Friday w/Speedo, Feb. 25

    by , February 25th, 2011 at 03:49 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up:

    800 various
    6 x 25 shooters
    6 x 25 with mini bursts

    8 x 50 @ 1:00
    a few bursts
    10 seconds fast vertical dolphin kick

    Speed work

    1 x 50 AFAP

    Back shooter w/fins, went high 21
    Slipped a bit on the metal wall at the turn so didn't get a good push off

    450 EZ

    1 x 100 AFAP
    Went fly, 55

    450 EZ

    1 x 50 AFAP

    Back shooter w/fins
    Felt like I was going faster than first one, but
    both feet slipped on the metal and I just slid down the wall and aborted the effort.

    125 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    Went high 9, high 9, 10

    50 EZ

    Total: 3100

    -----------------------------------------------------

    Commentary:

    This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.

    I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.

    When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.

    Updated February 25th, 2011 at 05:21 PM by The Fortress

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/11

    by , February 25th, 2011 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

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

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    Four times through. Choice.

    4 X 100 1:25 1:20
    1 X 200 fast 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. MATT Friday Workout w/ Video

    by , February 25th, 2011 at 12:48 PM (Pete's swim blog)
    SCY

    400 Warm-up

    2 times through (All on 1:10 interval)
    *75 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *75 Fly

    100 Easy

    2 times through
    *4 x 75 Free - 1:10
    *4 x 75 Free - 1:05
    *4 x 75 Free - 1:00

    Timed video (100 br) [nomedia="http://www.youtube.com/watch?v=Tb83mL7u05o"]YouTube - 250211-practice-100br-pmccoy[/nomedia]

    (3300 Total)

    Felt pretty good today. Struggled some with the fly but I was able to finish strong on the 75 Frees on 1:00.

    Video is 100 Breast stroke. I did a 1:20. My meet times are in the 1:13 range so 1:20 is probably some improvement with a drag suit and a 3k workout.

    Things I think I'm doing better:
    * Kick is narrorwer... maybe not enough. When I roll my knees inward as my kick finishes, I tend to set up better for a narrower kick. Unfortunately, it is more natural for my knees to roll outward so I have to really focus on this.
    * Shorter pull. This just feels so much better. Is is short enough? Or am I still getting stuck in the 'prayer' position. My arms still seem to sweep pretty wide in the video.
    * Dive. Don't know if this looks any better but tucking my head more on the block seemed to help me hit the water cleaner.

    Things I'm pretty sure I'm still doing wrong:
    * Turns. Still swinging my right arm high over my head. It's painfully obvious when I watch the video but I'm hardly aware of it when I'm swimming.
    * Glide. I'm not getting much consistency. Sometimes it works out about right and other times I go too deep or too shallow. Near the end, I'm dying for O2 and I'm more than willing to take a shorter push off the wall in exchange for that first breath.

    Comments are welcome and much appreciated!
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -02/25/11

    by , February 24th, 2011 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Twice. Round 1 intervals left, 2 right.

    1 X 200 Kick

    $$Meet swimmers warm down$$

    8 X 50 kick 1:00

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 stroke(choice/no free) 2:00
    Four rounds. Total 12 100's.

    1 X 300 4:15 4:00
    1 X 200 2:50 2:40
    1 X 100 1:25 1:20
    4 X 50 :40 :40 or :35
    Twice through. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  10. Thursday, Feb. 24, 2011 5:00am

    by , February 24th, 2011 at 01:44 PM (Fast Food Makes for Fast Swimming!)
    Got to swim for an hour and a half today, which is a bonus, but that is only because I got to miss the first half of work to go to the dentist at 7:00am to fix a bunch of teeth (8 to be exact) I'm okay though, just on the NO FOOD diet till my mouth gets un-numb!!
    I'm following my pattern of the week and today looks like 150s

    Warmup:
    200 Free
    100 Kick
    200 Pull
    100 Fly Drill

    4 x 150 Free @ 2:10
    4 x 150 Free @ 2:05
    4 x 150 Free Pull @ (1 each: 2:00, 1:55, 1:50, 1:45) pretty much held them all around 1:43/1:44
    4 x 150 IM @ 2:15
    --1) 75 Fly, 25 back, breast, free
    --2) 25 Fly, 75 Back, 25, breast, free
    --3) 25 Fly, 25 Back, 75 Breast, 25 Free
    --4) 25 Fly, 25 Back, 25 Breast, 75 Free

    20 x 25 Kick w/ board @ :30

    5 x 100 Back @ 1:30 (held 1:18/1:19)

    200 EZ

    As I was finishing the cooldown, I thought lets give a 100 free fast for time to see how I feel after 4000 yards

    100 Free FAST from push: Went a :57 !!!
    I like it!!
    ***(Ande, Speedo, and others...I dedicate this one 100 Fast to you guys)

    another 200 EZ and out
    ----------------
    4500 Yards
  11. MATT Thursday Workout

    by , February 24th, 2011 at 09:20 AM (Pete's swim blog)
    SCY

    400 Warm up

    8x100 Up/Down Fly - 1:30 (:10)
    4x100 Up/Down Fly - 1:40 (:10)

    50 Easy

    8x50 Easy/Hard IM Order - 1:00
    8x100 Up/down Kick - 1:40 (:05)
    8x50 Easy/Hard Free - :50

    50 Easy

    200 Free - 3:00
    4x100 Up/Down Back - 1:40 (:10)
    4x100 Up/Down Breast - 1:40 (:10)

    150 Cool down

    (4450 Total)

    Worked up to 50 fly on the Up/Down and then fell apart. Once we went to 1:40 I was able to get back up to 75 fly. Breast stroke felt great! Held under 1:30 with no problems at all. Changes have made a huge difference.
    Categories
    Swim Workouts
  12. Wed., Feb. 23

    by , February 23rd, 2011 at 06:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ OakMarr:

    Warm up:

    900 various

    Main Sets:

    20 x 25 easy speed shooters w/fins @ :35 or so

    50 EZ

    4 (4 x 50 drill) @ 1:00 or so
    4 of each stroke
    did all sorts of drills -- 6 kick switch, chest press fly, hesitation drill, russian breast drill, human drill

    200 back easy
    100 free easy

    Total: 2550

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

    Commentary:

    Today I did the recovery workout I should have done yesterday. My legs are still suffering from DOMs. Upon reflection, I think this may have something to do with the amount of time I've spent on the indoor bike the last 10 days. I hadn't cycled in ages since I started yoga and when you do anything new ... ouch.

    It was uncommonly uncrowded for the noon swim at OakMarr. Had my own lane in the deep end. There was a very fast dude swimming right next to me doing one of my staple sets -- 20 x 25, alternate easy speed fly and easy free. (See That Guy, a smilie.) Also saw one of my old teammates who's trying to come back from a shoulder problem. Hi Sue! (She's a lurker.) But no Speedo, and I see he appeared to skip morning practice. No doubt this afternoon he was too busy responding to blog comments to exercise.

    Since at the moment, I'm a non-runner, I gave all my winter running clothes to Mini Fort who is using them for rowing. (This negated a proposed shopping spree where she apparently anticipated spending "jillions" of dollars.) Right now, she's rowing in the bow pair with Fort Son's GF on the varsity 8, which is good because our HS has excellent girl rowers (4 of whom placed 1st in various events at the Mid-Atlantic Champs). Mini is by far the smallest rower at 5'4" and one of only 2 lightweights on that boat (assuming she stays there). When her group was taking their boat to the water, her pair said "I hate you at this moment" because she can't really help carry the boat. hahaha

    And it looks like Mr Fort and I will be taking Fort Son up to Dartmouth the weekend of May 7-8 to meet and practice with the team. Should be exciting for him, and I think he'll be staying with a freshman. I'm hoping the weather will be pleasant, though Mr. Fort said that when he rowed there in May, it snowed. Noooo. I'm officially over winter.

    Going to the gym and to ART tomorrow. I'm going to focus primarily on upper body work and lighten the weight because I am a wuss.

    Updated February 23rd, 2011 at 06:48 PM by The Fortress

    Categories
    Swim Workouts
  13. FAST FRI on Wed Feb 23th, 2011

    by , February 23rd, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST FRI on Wed Feb 23th, 2011


    The 2011 Big 12 Men's & Womens Swimming and Diving Championships begin today and end on Sat Feb 26 at the
    UT Swim Center where I train
    RESULTS


    trying to figure out where to train Th & Fr


    info arrived for the
    2011 South Central Zone SCY Championships
    Fri April 1 - 3, 2011 at the
    Josh Davis Natatorium in
    San Antonio, TX


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well & Center course
    5:30 to 7:00 dove in around 5:35is
    trained with Mike, Kelly, & James Fike,
    beside marcio, Tyler, todd, Max, Brandon & Amy
    wore FS PRO legs

    we started in the diving well with NO Blocks

    WARM UP
    swam easy free, board said swim till 6:45

    Main SET:

    fast in heats, from a dive
    (there were 4 heats)

    25 fly went 10

    50 fr went 23

    75 fr went 37

    100 fr went 51.9 (50 2 b k, 50 6 b k)


    1000 free easy


    fast in heats (there were 4 heats)

    25 fly went 10

    50 fr went 24

    75 fr went 39

    100 fr went 51.9

    assigned 1000 free
    did around 400??

    Moved to Main Pool with blocks

    skipped the 25

    skipped the 50

    skipped the 75

    to rest up for the:

    100 fr fast
    Tyler raced beside me
    whitney said I was out in 23
    went 49.8


    100 easy

    25 fl
    whitney timed
    went 10.2


    25 easy


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/24/11

    by , February 23rd, 2011 at 12:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    5 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    6 X 25 fast :30
    1 X 50 easy 1:00
    Three times through

    1 X 100 easy 2:00
    1 X 50 build to fast 1:15
    1 X 50 @ 100% 1:45
    Four rounds.
    50 @ 100% off the blocks on rounds 1 &2.

    7 x 200 free
    1-4 on 3:00
    5-7 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  15. Wednesday, Feb. 23, 2011 5:00am

    by , February 23rd, 2011 at 11:27 AM (Fast Food Makes for Fast Swimming!)
    I figure on Monday I did 50s, Tuesday I did 75s, so that means this is a day for 100s. I hope this trend doesn't continue too much further, if you know what I mean!!!

    Warmup was the first few 100s

    5 x 100 Free @ 1:30
    5 x 100 Free @ 1:25
    5 x 100 Free Pull @ 1:20
    5 x 100 Free Pull @ 1:15
    5 x 1........ wait a minute... I didn't continue the set...just wanted to stay aerobic.

    5 x 100 Build 100 Fly @ 1:40
    --1) 100 Free
    --2) 25 Fly, 75 Free
    --3) 50 Fly, 50 Free
    --4) 75 Fly, 25 Free
    --5) 100 Fly (did 1:11 and it was tough)

    hopped in a lane next to me to swim with 2 others (they did 100IMs, I did 150s) I was almost catching the one girl during my last 50 of breast on each one, but couldn't quite get her.
    4 x 150 IM w/ no free @ 2:30
    ------------------
    3100 Yards
  16. MATT Wednesday Workout - Fly Day

    by , February 23rd, 2011 at 09:23 AM (Pete's swim blog)
    SCY

    400 Warm-up

    2 x through
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly - 1:00
    * 50 Free - 1:00
    * 400 IM - 7:00

    100 Easy

    200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    175 Fly - 3:00
    175 Free - 2:30

    50 Easy

    10 x 50 Free - :45

    200 IM Timed (2:43)

    200 Easy Fly cool down

    (3400 Total)

    We have about 65 workouts we rotate through each day. Since we don't have a coach on deck, this works really well. We don't spend 15 minutes debating what we are going to do... we just do the next workout. Some workouts are more memorable that others for different reasons. This one sticks out because of all the fly and the pain that goes along with that. That's a good thing because these workouts tend to be milestones for me. I remember what I did the prevoius time a lot easier and I can guage my progress. Two years ago when I first started I thought the team was nuts for just trying something like this. I mostly did freestyle and mixed in fly where I could. For a while, whenever I saw this workout, I'd sigh, get out of the pool and go retrieve my fins. A few months ago, I started making the splits by removing my drag suit. Today, I was determined to make the splits with my drag suit on... and I did. The 175 fly was the only split I was in any danger of missing but I managed with a few seconds to spare. Its amazing the progress that can be made with persistence and a supportive team behind you.
    Categories
    Swim Workouts
  17. Tuesday, Feb. 22

    by , February 22nd, 2011 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    5 x 100 free @ 1:45, just cruisin'

    8 x 50 various drills, including "human" drill

    50 EZ

    Speed Work:

    ATP-CP 25s:
    10 x 25 burst @ 1:00
    -- I can't do these as a true burst because I'm not pushing off with full ferocity yet.

    50 EZ

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

    Went:
    back shooter, high 22
    fly, 25
    back shooter, 23
    breast, 31

    -- These were awful. I was battling cramps the whole way. One of the slowest 50 sets I've done.

    Total: 2650

    Hottub, 20 minutes

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

    Commentary:

    I must have a trap door shut on part of my brain because I don't seem to be thinking clearly about the order of my workouts. In retrospect, I should have done a recovery workout today and a speed workout tomorrow. My legs were heavy and very tired from the long dryland-bike + 3,000 kicking the last 2 days. But I guess there is some merit in sprinting when you're tired? I don't usually prefer this method, but I'm going to pretend there is for peace of mind.

    And, having consulted my handy dandy month view FLOG, I see that I've done 4 weeks of weights without a recovery week and I'm into week 5. That recovery week I took in January after 3 hard weeks was great, and I swam faster than ever during it and after. I feel like I'm starting to build up some training fatigue now. Looking ahead, I think I will just muddle through this week with one more dryland session and yoga and then shut it all down for 3 weeks while I taper for the Albatross meet. I hate tapering because of my cardio addiction, but I can't say I miss the gym (+ attendant soreness and lactic acid) too much until utter taper boredom sets in.

    I really need to stretch tonight. We'll see if I can summon up the requisite energy.

    I have decided to swim the following events at my next few meets. Or, I should say, I'm going to sign up for these events, with the possibility of scratching one each meet. Will sign up for Warrenton tonight.

    Warrenton, 3/6:

    100 fly
    50 fly
    100 IM

    Albatross, 3/19:

    50 back
    100 back
    200 back
    50 fly

    Zones, 4/16

    100 free (50 split)
    50 breast
    100 back
    50 fly
    400 medley relay
    200 free relay

    -- I think I've only swum 6 events in a single day once in my life, at a Zones meet a couple years ago.

    Updated February 22nd, 2011 at 09:45 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/23/11

    by , February 22nd, 2011 at 03:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 4:30
    4 X 100 1:30

    2 X 200 kick 4:15
    #2-50 easy/50 fast

    10 X 50 1:05
    odd: easy even: fast

    1 X 50 easy
    2 X 50 @ 100%
    1 X 50 easy

    1 X 300 4:30
    3 X 100 1:30
    1 X 300 4:15
    4 X 75 1:05
    1 x 300 4:00
    6 X 50 :40

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  19. Tuesday, Feb. 22, 2011 5:00am

    by , February 22nd, 2011 at 10:37 AM (Fast Food Makes for Fast Swimming!)
    Well...we finally had to break down and put in lanelines this morning... And whoever it was that pulled the lanelines out needs to be shot also! How complicated can it be to put them on the reel folks...take the wrench and tighten all the slack on the lanelines before putting them away, that way they don't fall apart and have 2 or 3 lanelines trying to come off the reel at the same time!!!

    Warmup: (by this point I was just plain P.O.'d)

    200 Free, 300 Pull

    20 x 75 Free @ 1:00, (held :53-:55)
    10 x 75 Free Pull @ :55 (held :52-:54.5)
    10 x 75 w/ fins @ 1:05
    --25 SDK on front 2 breaths or less
    --25 SDK on back
    --25 Fly
    ---------------
    3500 Yards in about 48 minutes!
  20. Tue Feb 22, 2011 IM Day

    by , February 22nd, 2011 at 09:36 AM (Ande's Swimming Blog)
    Tue Feb 22, 2011 IM Day

    The 2011 Big 12 Men's & Womens Swimming and Diving Championships are
    Wed Feb 23 - Sat Feb 26 at the
    UT Swim Center where I train
    RESULTS


    got this email from Whitney on the 18th
    Subject: [txla-masters] master's schedule due to Big 12 Meet at UT

    Here are your practices next week (donít shoot the messenger)!

    Mon (2/21)- 5:15 - 6:30am; 12 - 1:15pm

    Tue (2/22) 6:30 - 8am; 12-1:15 pm; NO PM

    Wed (2/23) 5:30-7am; NO NOON

    Thu Fri NONE

    Sat (2/26) at Dick Nichols 7:00-8:30am

    Sun 12 -1 :15 pm
    (the womenís last chance meet may be going on)


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    Whitney Coached
    UT, SCY diving well & Center course
    6:30 to 8:00 dove in around 6:35
    trained with Tyler, Mike, Chris, & marcio
    beside Larry, Neal, Max & Larry
    wore worn out FS PRO jammers

    WARM UP

    assigned 1000
    did around 600

    Main SET:

    600 IM done 50 k, 25 r 25 l, 50 sw

    4 x 25 k fast

    600 breathe every 5

    4 x 50 fast

    600 IM swim with fins, didn't wear fins

    4 x 75 fast done fl, bk, br

    600 fr neg split

    4 x 100 IM on 2:00 desc

    skipped the last set, thought I had a meeting


    Next meets are:

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


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

    Updated February 22nd, 2011 at 09:44 AM by ande

    Categories
    Swim Workouts