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Swim Workouts

  1. FAST Fri Sep 9th, 2011 SCY

    by , September 9th, 2011 at 10:37 AM (Ande's Swimming Blog)
    FAST Fri Sep 9th, 2011 SCY

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    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:32
    wore new training jammer
    swam in my own lane
    Beside Tyler, Todd, Jim, Larry, Paul, Ned, & Korey

    WARM UP
    did 5 rounds of 200 fr, 100 IM dr, 050 k

    Main SET: scy

    4 rounds of

    50 fr fast on 1:30 went 26's
    100 IM fast on 2:30 went 1:06, 1:04, 1:04, 1:02
    50 k fast on 2:00 went 29's & 30's
    200 fr fast on 4:00 went 2:06, 2:04, 2:02, 1:58 (got 1:00 extra rest before #4
    100 easy on 3:00


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    Categories
    Swim Workouts
  2. Friday, Sept. 9, 2011 5:00am Finally Back In!!

    by , September 9th, 2011 at 09:13 AM (Fast Food Makes for Fast Swimming!)
    Finally, after a 3-4 day leave of absence from the pool, I'm back in the water...though it was only for a short 30 minutes. It felt great to be back!

    Got in a quick sprint workout! (Sprint meaning fast, not short stuff)

    Warmup:
    1 x 100 Free
    1 x 200 Free Pull
    1 x 100 Kick on back

    2 x 200 Free @ 2:30 (2:20/2:18)
    2 x 150 Free @ 1:50 (1:41/1:42)
    2 x 100 Free @ 1:15 (1:08/1:07)
    2 x 50 Free @ :35 (:30/:31)

    5 x 100 Free Pull @ 1:15 took it easy, held 1:10s

    4 x 25 Fly @ :15 rest stretching out/ cooldown
    -------------------
    2000 Yards in 30 minutes
  3. Escaped the Floods, Sept. 8

    by , September 8th, 2011 at 11:01 PM (The FAF AFAP Digest)
    Drylands -- Core Work

    power wheel roll outs, 3 x 25
    power wheel pike ups, 2 x 10
    cable twists w/yoga ball, 50 x 2 x 15 each side
    back extensions w/plate, 25 x 2 x 15
    Cavic fly pull on FM machine, 20 x 2 x 25*
    (I took 26 strokes in my last 100 fly)

    20 minutes of foam rolling & stretching

    *I first mentioned this in my blog here: http://forums.usms.org/blog.php?b=1172. Jazz and Q made fun of it, and I didn't persist as I was focused on gaining strength at that time anyway. I've decided, however, that I am going to add this to my upper body dryland routine. I don't do that much swim specific strength training outside of the pool. So I don't think it would hurt to add this, and it might be beneficial for my "dying arms" problem in the 100 fly. Jeff Commings does something similar in concept for his breaststroke kick. And this seems similar to the VASA machine, no?


    Swim/SCY @ Mason:

    Wasn't sure if I was up to the PM practice, but decided to brave it since I only did a short dryland workout. It took me 75 minutes to get there after today's torrential downpour and flooding. I missed almost the entire warm up, which made the first couple sets difficult for me.

    Warm up:

    400 swim
    400 reverse IM something or other
    -- I only did 200.

    Main Sets:

    Vertical Kicking:
    flutter kick, 5 x 20 seconds continuous -- arms at shoulders, arms in streamline, arms at shoulders, arms in streamline, arms at shoulders
    dolphin kick, 3 x 20 seconds continuous -- same as above, but only 3 reps

    8 x 25 w/fins @ :40
    odds = UW fast (I was not ready to go fast.)
    evens = easy
    50 EZ

    8 x 50 free pull @ :45
    #4 and #8 fast
    -- I did #4 & #8 fast backstroke kick (didn't look for times).
    50 EZ

    8 x 75 @ 1:30
    2 x (3 x best stroke + 1 x worst stroke)
    -- did smooth backstroke & breast
    -- feeling gassed already
    50 EZ

    8 x 100 kick, no fins
    2 x (2 x stroke kick @ 2:00 + 2 x flutter kick @ 1:50)
    -- I did 6 backstroke. The last 2 I added fins and did a fast 50 backstroke kick. (26, 25)
    50 EZ

    8 x 75 free
    #1 = 1st 25 fast
    #2 = 2nd 25 fast
    #3 = 3rd 25 fast
    #4 = fast for D people and slow for sprinters
    50 EZ
    -- I used fins and did 6 as 25 easy free + 25 fast back kick + 25 easy free. Skipped the last 2, tired.
    50 EZ

    8 x 25 w/fins @ :40
    odds = UW fast (11, 11, high 10, high 10)
    evens = EZ

    200 EZ (did 100)

    Total: Team 4000/Me 3200 + VK

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

    Commentary:

    This was hard for me. My heart has been racing some the last 2 days from the thyroid meds finally kicking in (should wear off when I'm used to the increase), but that means I'm breathing hard even when I'm swimming slow. Still, I got a solid aerobic workout in, which I haven't for some time. "Aerobic" for me, that is; probably a "quality" workout for many others. I'm not used to having actual intervals and that many sets! And I was happy to get in a few fast 25/50s kicks.

    William and Brad were there and I hadn't seem that at practice in ages. William is visiting from CA. He "congratulated" me on my WRs -- the product of my "annoying ass f*ck fins." I miss his banter! I shared a lane with Claire, who just graduated from Mason and is fast, except hates to kick. There weren't too many people there (1-2 per lane) because of the flooding and road closures. There is no school tomorrow here. And, sadly, 2 people died in Vienna when they were swept away in a creek right down the road from me. I don't live far off the main drag, so was lucky to escape road closures.

    Oh, and I heard from Fort Son today. He told me his freshman trip (hiking) was "amazing" and an "awesome experience." Since he never uses such exuberant words, I think it went well. He also reported learning the Alma Mater song, the title and words of which are different than when I went to Dartmouth. http://en.wikipedia.org/wiki/Alma_Ma...uth_College%29

    Easy day tomorrow and a massage booked for Saturday!

    Updated September 9th, 2011 at 04:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  4. Thu Sep 8th, 2011 SCY

    by , September 8th, 2011 at 11:53 AM (Ande's Swimming Blog)
    Thu Sep 8th, 2011 SCY

    didn't sleep well last night,
    took a little nap after practice

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    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in right at 6:30
    wore new training jammer
    swam with Amy & Ned,
    Beside Larry, Korey, Stan, & Tyler

    WARM UP
    400 fr
    200 right arm
    200 left arm
    200 k

    Main SET: scy

    800 fr 75% went 9:10
    1:00 Break
    4 x 25 fl on 20
    :30 break

    400 fr went 4:29
    1:00 Break
    4 x 25 bk on 20
    :30 break

    200 fr went 2:11
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 fr went 1:04
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 easy

    800 fr 75% went 8:48
    1:00 Break
    4 x 25 fl on 20
    :30 break

    400 fr went 4:16
    1:00 Break
    4 x 25 bk on 20
    :30 break

    200 fr went 2:06
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 fr went 1:00
    1:00 Break
    4 x 25 br on 20
    :30 break

    100 easy

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  5. Descending 100 Intervals

    by , September 8th, 2011 at 11:53 AM (Year Three: The Road Back)
    So, I must admit that I looked ahead at the workouts (as I always do) and really tried to get myself psyched up for this one. All in all, I did about how I expected to do and was relatively happy with the swims. My uh-oh moment of the day is that my left shoulder is tweaking again. It tweaks at the end of my pull into the recovery motion of my freestyle. According to my coach, I wasn't doing any unusual motions during my stroke. So... grumble... grumble... grumble... I'm not sure exactly what's up and I didn't want to push the speed too hard, so I was content to hold 1:25s w/o fins throughout this set until the interval got to 1:30s. See what we did:


    400 Warm-Up
    1 x 300 Pull on 5:00
    1 x 300 Kick on 5:00
    4 x 100 Free on 2:00 (held 1:25s)
    1 x 50 Free Easy on 1:00
    4 x 100 Free on 1:50 (held 1:25s)
    1 x 50 Free Easy on 1:00
    4 x 100 Free on 1:40 (held 1:25s)
    1 x 50 Free Easy on 1:00
    4 x 100 Free on 1:30 (wore fins - held 1:16s pushing a bit, but not too hard)
    1 x 50 Free Easy on 1:00
    4 x 75 Free ALL OUT on 1:20 (wore fins - held :49-:50s)
    400 Cool-Down
    Total Yards -3500


    I did really push the 75s. Coach told me I could only decrease distance if I really pushed the speed doing 75s, so I pushed hard and my legs were really shaking by the 4th one.


    As for the rest of the day, I decided that my legs need a break from the bike today. With the Aquabike arena in my sights, I've been biking each day between 7.5-14 miles - with a goal of getting up to 25 miles for next summer's Aquabike races that are a 1500 meter swim followed by a 25 mile ride. It should be do-able... and I'm hoping the increased endurance will help on the sprinting side of things too.


    The "big boy" Aquabike near my house is 4000 meter swim and 52 mile ride. That may be a goal for two summers from now.


    Enjoy your swims today!
    Categories
    Swim Workouts
  6. Thursday workout

    by , September 8th, 2011 at 08:38 AM (Pete's swim blog)
    Just Dave M and I today. Modified the workout we had on the sheet. 1st 4 100s were supposed to be convert to fly kick. Neither of us can make that but converting to fly was challenging enough. It was supposed to be 5 x 200 fr on 3:10. After one of those, I had recovered from the fly and figured IM was more appropriate for the interval. There was supposed to be a relay at the end but with just two of us, we decided to do some 50s instead. Took my drag suit off for the 200/150 set. First 200 was a disappointing 2:25. Got the third one down to 2:15 but I really need to be under 2:10 w/o a drag suit on. Also should be able to go under :30 on the 50s. Just felt sloppy as I picked up the turnover.

    SCY

    400 Warm up

    100 Fr - 1:30
    75 fr/25 fly - 1:30
    50 fr/50 fly - 1:30
    25 fr/75 fly - 1:30

    200 Fr - 3:10
    4 x 200 IM - 3:10
    50 Easy - 2:00
    4 x 75 Br - 1:30
    50 Easy

    200 - 2:30 (2:25)
    50fr/50fl/50fr - 2:30
    200 - 2:30 (2:21)
    50fr/50bk/50fr - 2:30
    200 - 2:30 (2:15)

    3 x 100 stroke - 2:00

    10 x 50 fr - 1:00 Descend
    (:40, :39, :35, :34, :33, :33, :32, :32, :30, :30)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  7. No Speed, Sept. 7

    by , September 7th, 2011 at 08:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    6 x 50 single arm drill

    20 x 25 shooters w/MF
    4 x front/left/right/back/twirling

    5 x broad jump into pool and squat jump off bottom

    Main Sets:

    1 x (100 fast + 100 EZ)
    2 x (50 fast + 100 EZ)
    4 x (25 fast + 25 EZ @ 1:30)

    100 = dolphin kick on back w/MF, :50
    50s = fly w/fins, went :26s
    25s = flutter kick with fins & board, :12s

    100 EZ

    10 x 25 free w/paddles and parachutes @ 1:15-1:30, went 18-19s

    100 EZ

    Total: 2550


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

    That is truly the worst speed set I've done in ages. Definitely a product of little to no speed work in 6 weeks and of being hypo. I died big time on the fast 100 kick and I usually do 24s on fast 50 flys. Fly seems the most effected for me at the moment; I felt like I was doing some ghastly other stroke. (This is consistent with Nationals where I was 2 & 5+ seconds off my best times in the 50 & 100 fly.) I may temporarily bag doing fly. Don't want to reinforce poor form. I hope the tide turns soon, as I have no desire to compete feeling like crap. But it can take weeks for thyroid medication to fully take effect and months for your body to fully recover. Grr. And I clearly need to do much more speed work. Last year, I swam at a meet in the end of August and therefore did speed work and sprinting through most of August. This year, I lollygagged with Nationals so early.

    I took Chris' suggestion and used paddles with my parachute today. That is taxing! I'm more tired from that than the fast stuff.

    My brother sent me some chia seeds in the mail (along with some other items I very cleverly left at his house). He encouraged me to add them to my smoothies: http://www.living-foods.com/articles/chia.html.

    Updated September 7th, 2011 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  8. Wed Sep 7th, 2011 NOON

    by , September 7th, 2011 at 03:48 PM (Ande's Swimming Blog)
    Wed Sep 7th, 2011 NOON

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    Bess Coached
    UT, main pool scy
    noon to 1:15 dove in around 12:15
    wore new training jammer
    swam with Ned,
    Beside Jim, Korey, Bob & David

    WARM UP
    missed it

    Main SET: scy

    4 rounds of
    4 x 150 fr on 1:50 held 1:36 - 1:40
    40 Sec Break
    4 x 50 stroke on 1:00 desc
    1:00 break

    8 x 25 on :30
    odds easy
    evens fast


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    Swim Workouts
  9. AFAP = Exhausted :)

    by , September 7th, 2011 at 12:16 PM (Year Three: The Road Back)
    Whereas yesterday was all about distance, today was all about sprinting - as fast as possible. All in all, I was really happy with how I swam this morning - and how much I did of the stroke without fins at all. This weaning from fins will pay off - hopefully big time by the time I get to the Qwest Center in Omaha.


    Here's what we did today:
    400 Warm-Up
    16 x 25 on :30 (odd: kick; even: stroke - did rotating IM w/ fins)
    2 sets:
    - 1 x 200 Free Moderate on 3:30
    - 2 x 100 IM on 2:30 (1st set w/o fins; 2nd set w/ fins)
    - 4 x 50 Free Moderate on 1:00
    - 8 x 25 Stroke AFAP on 1:30 (did both sets w/o fins in IM order - times listed below)
    300 Cool-Down
    Total Yards - 2700



    For the 25s Stroke AFAP, here's how I did:
    Fly - :18 (no dive), :16, :15, :15 (last 3 from dive)
    Back - :16-:17s
    Breast - :26 (no dive), :23, :23, :21 (last 3 from dive)
    Free - :16, :15, :14.5, :15 (all from push)

    Here's why I'm happy.... first of all, my fly when I really got going felt better w/o fins than it has in a really long time. That was awesome.

    Second, my best ever 50 Back racing time is a :38 - and has been a :38 ever since I started competing two years ago. I think I finally have the feel of where the catch is supposed to be. To be doing :16s & :17s would be :32-:34ish race. That would be an awesome drop for me.

    Third, my best ever (and only) 50 Breast race was a whopping :52. Clearly, I had never really worked on it and the breaststroke kick is an amazing struggle to get both my feet to behave properly. To do low :20s from a dive. YAY!

    Finally, my free from a push being :14.5-:16 gave me hope there too. I guess I finally feel like I'm getting back to being able to sprint. I've spent the summer more focused on long distance (and open water) that my sprints have felt really sluggish. Glad I may be breaking out of that.

    Oh... and then I went home and biked 14 miles. Yep... glutton for punishment.

    Hope you enjoy your swims today!
    Categories
    Swim Workouts
  10. Wed Sep 7th, 2011 scy

    by , September 7th, 2011 at 11:43 AM (Ande's Swimming Blog)
    Wed Sep 7th, 2011 scy

    screwed up,
    thought practice was 7:30 - 9:00 but it was 6:00 - 7:30
    arrived very late

    500 easy

    might go at noon

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    Updated September 7th, 2011 at 03:44 PM by ande

    Categories
    Swim Workouts
  11. Wednesday Power Hour

    by , September 7th, 2011 at 09:44 AM (Pete's swim blog)
    Hope the workout formatting makes sense. No drag suit today. Pool was unusually cool (82-83)... felt good. Hopefully they will keep it that way all fall/winter.

    Round 1 - Nothing unusual. Made all the splits easily. Probably should have worn the drag suit for this round.

    Round 2 - Followed Dave B for this round. Kick -> Fly wasn't bad. Forgot I was supposed to convert Br -> Free for the last half of the round. Remembered at the 1:20 interval. By then Dave B had gotten us about 20 seconds ahead of the interval. Finished really early.

    Round 3 - Less crowded so we split into our own lanes. Purpose was to swim IM until we couldn't make the split and the pull after that. Good idea in theory but the IM to Pull transition took too long and I never got my paddles on securely. Lost my paddle half way through the 1:10. Should have just done Fr. instead of pull... probably would have made it.

    Round 4 - On this one, we were supposed to Kick until we can't make it and then swim stroke until we can't make it and then swim free. Kicked br down to 1:30's. Kind of suprised I was still doing 1:30's after 400 yds but I was still making 1:27 to 1:28. Back stroke didn't go so well. Did that on a 1:28 and was 3 seconds behind for the 1:20. Then, my brain completely misfired and I missed a wall on a flip turn. Not just a "slowly back your toes into a weak push-off" miss. This was a total wiff. It was so bad I could only laugh at myself. Took the opportunity to empty my goggles and set out to catch up for the final interval. Didn't even do an open turn to start the 1:15. Based upon everyone else's push off, I needed to do a couple of 1:07's back to back to make it. Checked the clock before the last 100. Only had 1:05 to make it. Did what I could but ended up 3 seconds short.

    SCY

    300 Warm up

    Int....Clock...Round 1....Round 2....Round 3....Round 4
    1:50...:00.....100Bk......100K.......100IM......10 0K (Br)
    1:45...:50.....75Bk/25Br..75K/25Fl...100IM......100K (Br)
    1:40...:35.....50Bk/50Br..50K/50Fl...100IM......100K (Br)
    1:35...:15.....25Bk/75Br..25K/75Fl...100IM......100K (Br)
    1:30...:50.....100Br......100Fl......100IM......10 0K (Br)
    1:30...:20.....100Fr......100Br......100IM......10 0K (Br)
    1:25...:50.....100Fr......75Br/25Fr..100IM......100Bk
    1:20...:15.....100Fr......50Br/50Fr..100IM......100Fr
    1:15...:35.....100Fr......25Br/75Fr..100Pull....100Fr
    1:10...:50.....100Fr......100Fr......100Pull....10 0Fr

    1:00 Break after Round 2
    50 Easy after Round 3

    200 Cool down

    (4550 Total)

    Updated September 7th, 2011 at 02:03 PM by pmccoy

    Categories
    Swim Workouts
  12. Tue Sep 6th, 2011 scy

    by , September 6th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Tue Sep 6th, 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in on time
    wore new training jammer
    swam with Larry
    Beside Kellie, Mike, Korey, Tyler and Jim

    WARM UP
    2 rounds of 300, 200, 100

    Main SET: scy

    4 x 100 fr on 1:20 right into
    3 x 100 fr on 1:15 right into (skipped a 50, sore arms)
    2 x 100 fr on 1:10 right into
    1 x 100 fr on 1:05

    800 IM done 50 k, 50 dr, 100 sw

    4 x 100 k on 1:30 right into
    3 x 100 k on 1:25 right into
    2 x 100 k on 1:20 right into
    1 x 100 k on 1:15

    800 fr build 200's

    4 x 25
    odds no breath
    evens 4 strokes fast


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  13. Distance Rules (on Monday and Tuesday...)

    by , September 6th, 2011 at 11:41 AM (Year Three: The Road Back)
    My entire household has had this nasty cold and it looks like its finally my turn. Why oh why do my kids need to share everything?!

    Yesterday, we didn't have an official team practice, so I ended up doing an open water swim with BD's group. The kicker is that everyone in this group except me is doing Big Shoulders or LaJolla next weekend, so they took it easy and only did 2K. So... I went home after the 2K and biked 10 miles - part of my build-up to start racing AquaBikes next summer.

    As for today, here's what we did at the pool:

    300 Warm-Up
    1 x 600 Free on 9:00 pace
    2 x 100 Free on 1:30
    4 x 75 Free on 1:30
    1 x 500 Free on 7:30 pace
    1 x 50 Kick on 1:30
    4 x 75 Kick on 1:30
    1 x 400 Free on 6:00 pace
    4 x 75 Free on 1:30
    1 x 300 Free on 4:30 pace
    1 x 50 Pull on 1:30
    2 x 75 Pull on 1:30
    1 x 200 Free on 3:00 pace
    2 x 75 Free on 1:30
    100 Cool-Down
    Total Yards - 3900

    This was intended as a 4400 yard day, but I was struggling to make the 100s on 1:30 and opted to do 75s instead. Just chalking today up to one of "those" days in the water and trying to stay positive. All in all, I don't feel 100% and can't really breathe through my nose. Hoping this is the worst that my cold will get. My husband was down for almost a week; my older daughter just a day; my youngest just the sniffles. Come on sniffles!

    Hope you stay healthy as the weather takes on a decidedly autumn feel.

    Enjoy your swims!
    Categories
    Swim Workouts
  14. Tuesday workout

    by , September 6th, 2011 at 08:53 AM (Pete's swim blog)
    Lots of rain last night. We need it but Texas needs it more. Feels like fall already and that's a bit too soon for me. Dave M was killing us on the 1800 yard set today. He kept cruising off and just leaving me in his dust. Dave is faster than me but not that much faster. I kept looking for something I was doing wrong and finally accepted that I was having a bad day. My times were a little off but they weren't that bad. Dave B and I decided to drop our drag suits for the 100s on 1:10. When Dave M didn't do the same, we got suspicious and sure enough, Dave had dropped his a long time ago. Just goes to show why you don't judge your performance by others.

    SCY

    400 Warm Up

    200 IM - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    100 fr/25 k/75 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/100 k - 3:00
    100 fr/75 k/25 fr - 3:00
    100 fr/50 k/50 fr - 3:00
    100 fr/25 k/75 fr - 3:00
    200 IM - 3:00

    100 Easy

    5 Times through
    * 100 - 1:10 (Made 1:07, 1:06, 1:05, 1:05, 1:04)
    * 50 Easy - 1:10

    150 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  15. Monofin Monday, Sept. 5

    by , September 5th, 2011 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 100 backstroke w/turtles @ 2:00
    12 x 25 shooters w/monofin
    4 back/4 belly/4 twirling

    Speed Sets:

    4 x 25 w/monofin
    -- 12.5 burst + 12.5 easy
    50 EZ

    6 x (50 AFAP + 50 EZ) @ 3:00
    -- did dolphin kick on back with monofin
    -- went 21 high-22 low
    -- would have done more recovery, but it's hard to swim slowly with an MF on
    -- horrible flip turns on the first few, but then got my kick count down
    -- my monofin fell off once when pushing off and once on a flip turn. so I gingerly pushed off all the walls and was paranoid about losing it.
    -- hadn't used the MF in awhile and it is definitely hard on the ankles (though great for making them flexy)

    Warm Down:

    4 x 150 w/paddles
    50 scull + 50 kick + 50 free
    50 EZ

    Total: 2750

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

    My favorite Finis Shooter monofin, http://www.swimoutlet.com/ProductDet...oductCode=2181, has been missing for many months. I've tried using my Finis Trainer 2 monofin, http://www.swimoutlet.com/ProductDet...oductCode=2183, but I don't like that one nearly as much and it's better for long course. I tried the Finis Foil monofin, but that is a monofin imposter! I hated it and promptly returned it -- it's worse than using two fairly stiff fins, very floppy. So I had no choice but to re-order my fave. Hadn't used it in so long that it felt somewhat strange. It's the same size I had before, but seems bigger now. I'd like to start using it more frequently for the short course season this year. Much more fun to do shooters with the MF than fins! Plus, it's easier to work the kick both ways with an MF.

    I was pleased I managed to do a decent sprint set. I didn't have much enthusiasm going in, and the pool was pretty crowded. I warned my lane mate to stay on his side or else risk injury.

    First day of school for my girls tomorrow! But still in mourning for Fort Son.
    Categories
    Swim Workouts
  16. Monday, Sept. 5, 2011 5:00am Labor Day Swim

    by , September 5th, 2011 at 10:21 AM (Fast Food Makes for Fast Swimming!)
    I had big intentions of making a full 2 hours this morning, but I kicked my butt so hard in the first half of the workout that I had to cut it short. Too physically exhausted now.
    Good thing I have to work now...on Labor Day! That's the joy of being in the maintinence work. I get to work while others are at play. At least I still get to swim...it's what keeps me sane.

    Warmup:
    500 Free
    400 Free Pull
    300 IM Drill
    200 Kick w/ board (it was at this point that the other swimmer finally started hopping in the pool)
    So I scored a 1200 for my "count the yardage" game.
    100 Free

    Workout design borrowed from Ghat Tuy: (no breaks till the end)
    4 x 150 Free @ 2:00 (1:47s)
    4 x 125 Free @ 1:35 (1:29s)
    4 x 100 Free @ 1:15 (1:10/1:11)
    4 x 75 Free @ :55 (:51/52s)
    4 x 50 Free @ :40 (:35s)
    4 x 25 Free @ :20 (17s?)

    100 EZ Kick

    Round 2: (IM Order)
    skipped the 4 x 150 (this was for time constraints)
    skipped the 4 x 125 (and because I didn't want to feel the pain )
    did:
    4 x 100 @ 1:30 (1 each stroke)
    4 x 75 @ 1:05
    4 x 50 @ :45
    4 x 25 @ :25

    200 Free Pull
    100 EZ
    ---------------
    5000 Yards in 90 minutes
  17. TS Lee Workout

    by , September 5th, 2011 at 10:00 AM (Pete's swim blog)
    I'm not sure if it is a tropical storm anymore and we are so far north, there are hardly any winds from this system but there is plenty of rain. The big trick was finding a pool open early on labor day morning. We ended up at a community 25 yd pool which was pretty nice. No lane ropes but there were at least lane markings. Since there was nothing to buffer the waves, I went without a drag suit. About half way through some joggers ran by and stared at us like we were nuts. Really!!? At least we intended to get wet. Got a good hour and a half in.

    SCY

    400 Warm up

    2 times through:
    * 25 bk/75 fr - 1:40
    * 25 bk/75 fr - 1:35
    * 25 bk/75 fr - 1:30
    * 25 bk/75 fr - 1:25
    * 25 bk/75 fr - 1:20

    25 Easy

    1000 Relay (Target 9:00; we did 10:12 to 10:20) Just to choppy to make any really fast times. 3 teams of 2 (everyone did 500 yds).

    25 Easy

    4 times through
    * 100 - 1:10
    * 50 - 1:10
    2 x 100 - 1:10

    10 Minutes easy Fly down/bk kick back (I did 550 yds)

    10 x 100 - 1:30 (25 fly/75 free)

    (4300 Total)
    Categories
    Swim Workouts
  18. Week of 8/28/11 - 9/3/11

    by , September 5th, 2011 at 12:51 AM (An Uber Clydesdale Swimmer's Journey)
    A new week is upon us, so it's time for my first blog about my swim workouts.

    Monday
    2300 SCY - The main set consisting of nothing but 50s was crazy! It seemed like it was one sprint to the next. I was able to make the intervals, but man I was really pushing it hard. The great part was we had a lot of new faces. The team is continuing to grow.
    http://t.co/Fvi9nd4

    Wednesday
    2800 SCY - Coach really changed things up today. Our warm up set almost seemed like a warm up set and a mild first set. Tonight's workout was almost my longest (which is 3000 SCY). I was finishing my cool down as the lifeguards were blowing their whistles for the closing of the pool.
    http://t.co/hm1XxOz

    Friday

    2600 SCY - Friday's workout had an even longer warm-up but I really enjoyed the whole workout. I liked that I was able to get some breaststroke in, and even made coach happy with a few laps of butterfly.
    http://t.co/hniz3ua

    Go The Distance progress
    45.4 miles

    Summary
    No matter how much I try and how hard my coach pushes and encourages me, I can't seem to get the hang of doing butterfly for any more than one lap. He says I have a good stroke, and even says it's better than his.

    I either don't do it, or it's 100% sprint. Anything in between and my stroke becomes bobbing for apples. On Friday we had to do a 200 IM and I was spent by the first lap of the butterfly. I can pace myself with the other three strokes, but there is something about fly that makes me crazy!

    Other news, this time good news, hopefully!
    Apparently the pool manager is looking to put together a masters water polo team, so I hope we can get enough people to make it fly. I'd love to get into the pool once a week and play some water polo. It was my other sport of choice in high school and the sport I love to watch (in person or on tv).

    If you are in the Fontana/Rancho Cucamonga/Ontario area and you'd like to join us, let me know. It'll be a fun way to spend a Sunday.

    Tuna

    Updated September 6th, 2011 at 10:27 AM by tuna

    Categories
    Swim Workouts
  19. Sunday, Sept. 4

    by , September 4th, 2011 at 07:08 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 single arm drill @ 1:00
    10 x shooter on back

    Main Sets:

    10 x 50 w/fins @ 1:15
    15 burst dolphin kick + cruise kick
    50 EZ
    10 x 50 w/paddles @ 1:15
    odds = front scull
    evens = torque drill
    50 EZ
    10 x 50 w/kickboard & fins @ 1:15
    dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
    50 EZ

    Total: 2800

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

    Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
    Categories
    Swim Workouts
  20. HSA Saturday

    by , September 3rd, 2011 at 09:53 AM (Pete's swim blog)
    Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.

    SCY

    300 Free
    300 Br down/fr back
    300 Bk down/fr back
    300 Fl drill down/fr back

    200 Kick (w/fins)
    8 x 25 IM Order - :30
    200 Kick (w/fins)
    8 x 50 IM down/fr back - :50
    200 Kick
    8 x 75 - odds IM/evens fr
    200 Kick

    8 x 100 Fr - 1:25 (made 1:15s)
    300 Pull (dropped drag suit)
    8 x 50 Fr - :45 (made :32-:34)
    300 Pull
    8 x 25 Fr - :25
    300 Pull

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts