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Swim Workouts

  1. Off the Blocks!

    by , March 9th, 2011 at 03:17 PM (Year Three: The Road Back)
    YAY! It was so much fun to go off the blocks today - and not have it be in the pressure-filled situation of a race. The two guys that I train with decided that we needed to practice block starts, as the state meet is rapidly approaching and it's the first meet for one of the guys. So... we arranged for one of the two lanes with blocks - and hoped the coach didn't care. Guess not, as we didn't have a coach this morning. Don't know if the coach was or not, but.... we went off the blocks! Here's what we did:

    350 Warm-Up
    1 x 500 Pull on 8:00
    12 sets:
    - 4 x 25 Free on :30 (drill, swim, drill, build)
    - 1 x 50 Free FAST on 1:00 (did 6 off blocks, 6 off wall)
    - 1 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3350

    The cool-down was supposed to be longer, but I had to get my daughter to school early today.

    Notes from today -
    1. I need to keep tight throughout the dive entry. A couple of times, I hit the water well, but my legs flopped. Oops!
    2. I didn't seem to be able to find much power in my stroke overall until I started breathing every stroke and really focusing on the pull part of the stroke.
    3. My side/back issue seemed to be better. While I was getting sore by the end of the 12 repeats, I held it together - and sprinted my best. Sprinting overall seemed pretty tough today, but I've been so ginger in the water because of not wanting to throw my back muscles into a knotted mass again that I haven't done much power/sprint work lately. Guess it's about time for that to change.
    4. It's so much easier to swim fast when other people are training with you. When I was getting really tired (and probably would have dogged a few repeats if on my own), since my teammates were pushing hard, I pushed hard too. Guess misery loves company.

    I did decide to take a day off of the light weights I've been doing on my legs. Maybe that little break will help me find more power there too - instead of feeling like I have no gas left....

    Happy swimming to you - and we'll do it all again tomorrow!
    Categories
    Swim Workouts
  2. Wednesday Workout - Rained out this morning

    by , March 9th, 2011 at 03:15 PM (Pete's swim blog)
    SCY

    400 Warm up

    400 Free - 6:00
    400 Free - 5:45
    400 Free - 5:30
    400 Free - 5:15

    50 Easy

    4 Times through
    *1 x 75 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10
    *1 x 75 50 Stroke/25 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10

    100 Cool down

    (3350 Total)

    It rained yesterday. Then it rained last night. And pretty much all morning. Waded through a small lake to get to my car. Checked the weather maps for lightning before I headed to the pool. All the lightning was south of me so I figure the pool would be open. Wrong... apparently there was lightning somewhere. Given the large amounts of rain on radar (and possiblility that one rumble of thunder would set us back another 30 mintues), we decided to come back at lunch. I like doing more distance be we made the most out of what we had today. Kept all the 400's between 5:05 and 5:10. Really wanted to make 5:00 on the last one but came up a bit short. Dave ended up helping me a lot with fly. He gave me a lot of things to work on and it was nice to be coached a little. Hopefully it will translate to some improvement in the near future.
    Categories
    Swim Workouts
  3. Wed Mar 9th, 2011

    by , March 9th, 2011 at 11:09 AM (Ande's Swimming Blog)
    Wed Mar 9th, 2011

    Sent in my Zone entries yesterday
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    doubt I'll swim everything I entered and I
    might do split requests in the 500 fr or 1000 fr, or might just skip them, we'll see
    there's no deck entries at the meet
    so I decided to give myself some choices
    seriously considered entering the 200 fly but it's right before the 200 IM so I chose not to, besides it really hurts, especially if I go out too hard.


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    Whitney Coached
    UT, SCY main pool center course
    5:30 to 7:00, dove in on time
    trained with Tyler marcio, & James
    beside todd, Mike, Nate and a new swimmer
    wore worn out FS PRO jammer

    WARM UP
    4 x (100 fr, 75 br k, 50 bk 25 fl k)

    Main SET:

    4 rounds of:
    4 x 100 fr on 1:10 right into
    3 x 100 IM on 1:25 right into
    2 x 100 fr on 1:05
    50 FAST for time from the block
    50 easy

    made all the 100's, cruised them an picked it up to make the 2 on 1:05

    Round 1 50 fl 25.6
    Round 2 50 bk 26.6
    put on worn out B70 legskin after 2nd round
    Round 3 50 br 30.8
    Round 4 50 bk 24.8


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    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
  4. Wednesday, March 9, 2011 5:00am NCAA Dual Meet

    by , March 9th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    For today's practice I reverted back to the college days, when our coach would have us swim the "NCAA Dual Meet" in either the short version, or long version. Short has 100s of all strokes, 200 IM, 1000, and 200 relays. Long has 200s of all strokes, 400 IM 1650, and 400 or 800 relays.
    I chose to do the short version today, mainly because I only have just under an hour always for practice.
    Oh and the fun part is, that you swim this like a meet where you dive in for all events, and all legs of both relays! So there is a lot of up and back in. You're only supposed to take enough rest to get yourself stable on the blocks to throw yourself back in again...just watch out for fellow teammates in the diving process.
    I was able to complete this in about 38 minutes:

    200 Medley Relay
    1000 Free
    200 Free
    50 Free
    200 IM
    100 Fly
    100 Free
    100 Back
    500 Free
    100 Breast
    200 Free Relay
    -------------
    2750 Yards + 300 Yards of Fly Kicks/Drills
    -------------
    3050 Yards

    After this I did 50's of kicks/drill Fly with the group in the teach/learn part that happens every day between 5:45-6:00.
    My group always swims around leisurely till 5:45 or so, does this teach/learn for 15 minutes, and then swims a workout from 6:00-7:00. I always just swim on my own from 5:00-6:00am since I have a job I have to go to.
  5. Keep on Tapering, Tuesday, March 8

    by , March 8th, 2011 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Finless Combo Set:

    4 x 50 heads up single arm fly @ 1:00
    8 x 25
    odds = shooter on belly
    evens = EZ
    8 x 25
    odds = dive from side, power kick to 15 (12 kicks) + breakout + cruise
    evens = EZ

    4 x 50 backstroke hesitation drill @ 1:05
    8 x 25 shooters on back
    25 EZ down to backstroke start blocks
    8 x 25
    odds = backstroke start + power kick to 15 (15 kicks) + cruise
    evens = EZ
    25 EZ

    4 x 50 russian breast drill @ 1:10
    8 x 25 long underwater breast pullouts
    8 x 25
    odds = burst doggy paddle drill
    evens = easy

    200 EZ

    Total: 2750

    hottub, 15 minutes

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

    Commentary:

    This was a variant of a workout I did at this same time prior to NE Champs. Initially, I had thought perhaps the Warrenton meet was too close to my taper meet (only 2 weeks apart). But now I'm thinking it may have been beneficial to help alleviate (or at least delay) the taper hyperness/angst/boredom from which I usually suffer. And I am hopeful that the massage I'm about to dash off to will help flush the remaining lactic acid from the meet. Lats are somewhat sore from the sprint fly. Still feel pretty smooth in the water though.

    As of today, there are 119 swimmers signed up for the Albatross SCM meet. I'm assuming quite a few more will enter at the last minute, as I am always wont to do.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/09/11

    by , March 8th, 2011 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    1 X 200 kick 4:20 -
    Two times. Round 1 intervals left, 2 right.

    6 X 50 kick 1:05
    8 X 25 sprint kick :45

    1 X 100 easy 2:00
    1 X 50 25 fast/25 easy 1:15
    1 X 75 @ 100% 1:30
    Four times through, choice.

    3 X 200 *broken* 4:00
    1 X 100 easy 3:00
    Twice through.
    200's broken :10 @ the 100.
    200's are fast.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  7. Distance Day....

    by , March 8th, 2011 at 03:55 PM (Year Three: The Road Back)
    I went into today's workout a little nervous about how my back/side would do - since there is no way I can see myself entirely kicking a 4600yard set. Here's what I did:

    400 Warm-Up
    1 x 750 Free on 12:00
    1 x 400 Kick on 6:00
    1 x 350 Pull on 6:00
    1 x 350 IM on 6:00 (did 100 fly, 100 back, 100 breast + 50 kick - w/ fins)
    1 x 400 Kick on 6:00
    1 x 350 Pull on 6:00
    1 x 350 IM on 6:00 (did 100 fly, 100 back, 100 breast + 50 kick - w/ fins)
    1 x 750 Free on 12:00
    Total Yards - 4100

    Technically, the 750's were supposed to be 800 and the 350's were supposed to be 400. And, there was a 200 Cool-Down at the end for a total written workout of 4600 yards. However, I decided that 4100 would be a great workout and I was able to leave the pool without being in serious back pain! I was pretty proud of the swims I did do - and that I tried to improve my breaststroke arms (trying to more of a scull than a full pull) without "having" to. Breaststroke is my thorn-in-my-side stroke that is such a challenge that I hate to swim it. Of course, this is why I'm scheduled to compete in the 100 IM at YNats - no getting around breaststroke!

    Tomorrow is more of a sprint focus - and we've decided (the people I train with) that we're doing the fast 50's off the blocks.... hope the coach doesn't mind.

    Happy swimming!
    Categories
    Swim Workouts
  8. Tue Mar 8th, 2011

    by , March 8th, 2011 at 11:14 AM (Ande's Swimming Blog)
    Tue Mar 8th, 2011

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    Whitney Coached
    UT, SCY main pool center course
    6:30 to 8:00, dove in on time
    trained with Tyler marcio, todd & Ritchie
    beside Mike, Max, Larry and Jim
    wore yingfa jammer

    WARM UP
    4 x (150 fr 25 ra 25 la 50 sw)

    Main SET:

    4 x 25 fl on 20

    400 fr 75%
    went 4:37

    4 x 50 bk

    400 fr 80%
    went 4:26

    4 x 75 br

    400 fr 85%
    went 4:16

    4 x 100 fr on 1:10
    rested 1:00

    400 fr 90%
    went 4:05

    8 x 150 on 2:15
    odds kick
    evens 3 breaths a length (made em)

    assigned 8 x 25 k on 20
    did 200 k straight strong went 2:21

    rested 5 minutes

    100 fl kick fast
    from a dive
    no board
    went 58

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


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

    Updated March 8th, 2011 at 05:08 PM by ande

    Categories
    Swim Workouts
  9. Tuesday, March 8, 2011 5:00am

    by , March 8th, 2011 at 09:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Alt. 100 Free/100 Back

    Main Set (3 rounds):
    400 Free @ 5:30
    6 x 50 Kick @ 1:00
    2 x 100 Free @ 1:30, 1st Fast, 2nd Faster (that was the intent at least)
    1:00 rest

    1st round 400 (4:45), 100s (1:03, 1:04)
    2nd round 400 Pull (4:35), 100s (1:03, 1:03)
    3rd round 400 Paddles only (4:35), 100s (1:01, 1:00)

    100 EZ and out
    -----------------
    3300 Yards

    I felt really good today, by really good I mean that my muscles are still saying Oooowwww... I really pushed pretty hard today, about 800 yards more in the same time as my normal 2500 or so. Gonna do some kind of P90X workout tonight...not sure which one yet, but any of them will be fun.

    Oh yeah...and since my last posting I've signed up for one more bonus meet...kinda like extra credit in school...this Saturday at Seattle University. 1000 Free, 100 Fly, 200 Free, 100 Free, 200 IM
    **Special Note: The 100 Fly/200 Free and back to back events, I'll probably have about 4-6 heats of rest so I'll be okay!!

    Updated March 8th, 2011 at 11:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. MATT Tuesday Workout

    by , March 8th, 2011 at 08:47 AM (Pete's swim blog)
    400 Warm up

    4 x 100 - 1:30 convert free to fly kick
    5 x 200 - 3:10 Odds IM/Evens Free
    50 Easy

    4 x 75 Breast - 1:30
    50 Easy

    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    50 Easy

    3 x 100 Stroke - 2:00
    25 Easy

    750 Relay - 7:30 (5 x 50 Each)
    125 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  11. Vid + Post Meet Recovery, Monday, March 7

    by , March 7th, 2011 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ 1:00 or so
    5 of each stroke
    Drill fly, back, breast, overkick free

    50 EZ

    20 x 25 shooters w/fins

    4 x back, left side, right side, belly, twirling

    50 EZ

    3 x 150 w/fins
    100 back + 15 seconds rest + 50 shooter

    50 EZ

    10 x 25 no fins

    Odds = breast alternating dolphin and whip kick
    Evens = shooter on back or belly

    150 EZ

    Total: 3200

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

    Commentary:

    I was extremely grateful that Mr. Fort got up early to take Lil Fort to Girls on the Run before school so I could catch up on sleep. I was pretty tired after the meet last night, but didn't wake up feeling totally slammed like I sometimes do after even a one day meet. I felt pretty smooth in the water today as well, though I avoided anything fast. I actually feel more tired now after the workout than I did this AM. Glad I have a deep tissue massage scheduled for tomorrow afternoon.

    I'm driving Lil Fort around to indoor soccer and swim practice now, but hoping I will summon up the energy to stretch tonight. Otherwise, feel free to hurl vicious insults.

    It's a little tricky having a meet two weeks before a taper meet. I feel like I'll need a couple more days to fully recover; I'll probably stick with aerobic/hypoxic work.


    100 fly vid:

    SwimShark was kind enough to put my 100 on YouTube, so I'll add that link when I'm home later. Here it is:

    [nomedia="http://www.youtube.com/watch?v=Ll6ksi48crM"]YouTube - Leslie's 100 fly[/nomedia]

    Looks like I got off the blocks pretty quickly. I can definitely see the piano at the end. But it looks like everyone else had the same piano. Well, maybe not that serious guy sandbagger over in lane 8. I'm not sure if this is a good thing, but my feet come out of the water when I kick much more than the other swimmers. Probably still picking my head up to high to breathe. And had a major glide into the first turn.


    Other links:

    On the topic of salmon which we discussed last week, I read this recently in the WSJ:

    http://online.wsj.com/article/SB1000...EYWORDS=salmon

    And, never would have guessed, but PRP is now being used for "vampire facelifts":

    http://www.nytimes.com/2011/03/03/fashion/WEBSkin.html

    This looks like a very hard P90X mix:

    http://www.twitvid.com/U0A0I

    Updated March 7th, 2011 at 06:41 PM by The Fortress

    Categories
    Swim Workouts
  12. Mon Mar 7th, 2011

    by , March 7th, 2011 at 03:44 PM (Ande's Swimming Blog)
    Mon Mar 7th, 2011

    did not swim or lift on sunday
    Got in late last night so I skipped 5:15 work out

    Weights this morning


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    Whitney Coached
    UT, SCY diving well and main pool
    Noon to 1:15, dove in 12:05ish
    trained with Tyler
    beside Bob, Max, Sierra, Larry and Jim
    wore yingfa jhammer

    WARM UP
    around 500 easy

    Main SET:
    3 rounds of:

    5 x 75 on 1:00
    100 fr fast on 1:00
    75 easy on 2:00
    5 x 75 on 55
    100 fr fast on 55 (didn't make)
    75 easy on 2:00

    took a break before #6 and moved from the warm diving well to the cool main pool

    ~ ~ ~

    assigned kick set with fins, i didn't wear fins
    5 x 75 k 1:00
    100 fast
    75 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
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/08/11

    by , March 7th, 2011 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four times. Short break after 2 rounds.Choice.

    1 X 100 easy 2:00
    3 X 50 @ 100% 2:00
    1 X 50 easy -

    Choice of final set:

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

    OR

    6 X 300 free 4:00
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. Sat Mar 5th, 2011

    by , March 7th, 2011 at 12:29 PM (Ande's Swimming Blog)
    Sat Mar 5th, 2011

    cold and windy
    so windy the wind blew over the digital pace clock

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    whitney Coached
    Dick Nichols SCY, outdoors windy and cold
    7:00 to 8:30
    trained with Richie, Marcio and Tyler
    wore FS PRO jammer

    WARM UP
    did around 500 easy

    Main SET:

    4 x 200 on 2:20 right into
    4 x 150 on 1:45 right into
    4 x 100 on 1:10 right into
    4 x 050 on 0:35

    took a break

    started the set again but I just did
    2 x 200 on 2:20 then went home

    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
  15. Hurting Again....

    by , March 7th, 2011 at 12:17 PM (Year Three: The Road Back)
    Well, so much for hoping my side/back issue would be resolved by today. Guess that was just a little too much to hope for. I will say, though, that I managed to do the first half of the workout as written. The second half - the VO2 set - I kicked - all of it. E-gads! Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 50 Kick moderate on 1:10
    - 2 x 25 Kick FAST on :30
    8 x 50 Drill/Swim by 25s on 1:00
    18 x 75 Free (VO2) set on 2:00
    450 Cool-Down
    Total Yards - 3000

    The idea on the VO2 set is to have equal amounts of work & rest. So, if you can do 75s on 1:00 (give or take), you swim the 75 hard, then rest for 1:00. If you can hold :54s or better, then you increase to 100s. If you can't hold 1:15s, then you decrease to 50s. The catch is whatever you start doing (i.e. freestyle, stroke, kick, etc.), you must complete the entire set doing. No changing mid-way through when it gets really, really hard.

    So, when my side/back started seizing up during the drill/swim portion, I decided I was going to kick the entire VO2 set - I knew I wouldn't be able to swim them all. So, that's what I did.... Holy cow! That was really hard - and my legs were completely numb at the end. I did, however, manage to hold :55s (with a couple of :54s thrown in).

    Anyhoo, this was a great - albeit challenging - set. Next time, hopefully, I'll be able to swim it instead of upping the distance to 100s.

    Tomorrow is distance day - shooting for 4600 yards as a combination of pulling/free. Hoping the side/back loosens up enough....

    Happy swimming!
    Categories
    Swim Workouts
  16. Monday, March 7, 2011 5:00am

    by , March 7th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    500 Free
    500 Pull
    --200 Free, 100 Back, 200 Free
    200 Kick on back

    800 IM Drill on Fly, swim the rest

    200 Kick

    100 SDK on front, breathe as little as possible :30 rest
    200 Free (2:15) :30 rest
    100 Fly
    ------------------
    2600 Yards

    Nice little recovery stretch out workout from the meet last weekend. At least I got in my cool down (this morning) after my last event Saturday.

    3 more weeks till my next meet...the LMSC Champs meet Mar. 26-27 in Moscow, Idaho.
    400 IM, 200 Back, 100 Breast on Saturday
    50 Breast, 200 Breast, 1000 Free on Sunday

    I'm gonna shoot for a good 400 IM and 1000 Free at this one...the other events, and I'm sure 4 relays over the weekend will just be filler yardage to have fun with.
  17. MATT Monday Workout

    by , March 7th, 2011 at 09:25 AM (Pete's swim blog)
    Scy

    400 warm up

    200 free - 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

    100 easy

    10 x 200 - 3:00
    #1/#10: 200 IM or 100 fly/100 free
    #2 - #9: 100 free + convert 100 free to 100 IM kick to
    100 free

    10 x:
    * 100 free - 1:10
    * 50 easy - 1:10

    200 cool down

    (5200 total)

    Had to leave early today. Made it through half the 200s.
    Categories
    Swim Workouts
  18. Saturday with the Gang

    by , March 6th, 2011 at 06:44 AM (Year Three: The Road Back)
    Our team has "official" Saturday practices that, depending on location, are either at 7am or 10am. This week's was at 10am. When that happens, a group of us (for whom 10am is just too late to swim) meet at the Y for our "unofficial" practice. I have been swimming on my own on Saturdays instead of with the team. Today, however, it just made sense location-wise to swim at the Fishers Y instead of heading down to the Fort Ben Y (where I swim alone sometimes). I had to drop my daughter off at the junior high that is only three blocks from the Fishers Y.

    I should also mention that while I was sitting in the high school bleachers on Friday night for 2 hours, my side/back issue reared its ugly head. With packed bleachers and no where to move (or even to stand up because of those behind me), I left Friday's community performance night in pain. Sleeping did nothing to alleviate it. So, I was not looking to swim with the team - I was planning another kick-fest. It just didn't work out that way. Here's what they (I) did:

    400 Warm-Up (200 for me; swimming gingerly)
    2 sets:
    1 x 300 Pull on 5:00
    1 x 200 Kick on 4:00
    1 x 100 All Drill on 2:00
    4 sets:
    1 x 200 Free on 3:30
    2 x 50 Free on 1:00 (25 hard, 25 easy)
    6 sets:
    4 x 25 Free on :40
    1 x 100 Free FAST on 2:00
    300 Cool-Down
    Total Yards: 4300 (4100)

    Here's where I varied: By the set of 4, I was starting to feel twinges in my side, so I swam the first two rounds and kicked the second two rounds of the 200. In the final set, I swam the first two rounds, did fly drill fast on the third round, and kicked rounds 4-6. I did do a very slow 300 free cool-down. Should I have done this workout? Not according to my side now. Saturday night was horrible. I could hardly move. Taking Sunday completely off.

    The other part of Saturday was that my daughter had her color guard divisional meet. THEY DID AWESOME! The girls (all 43 of them!) received another GOLD rating and finished first place out of the 15 teams competing in their cadet class. Shout out to them! WAY TO GO HSE CORPORATION JV COLOR GUARD!

    One other thing I noted on Saturday: I need to stop swimming alone on Saturdays and swim with these people. They are all fast - I am easily the slowest, but they are fun and supportive - and I try harder when I swim with them. They make me better - and I need that.

    Happy swimming!
    Categories
    Swim Workouts
  19. Saturday, Mar. 5, 2011 SCM Meet in CDA, Idaho

    by , March 6th, 2011 at 03:00 AM (Fast Food Makes for Fast Swimming!)
    We went over to Coeur d'Alene, Idaho for a SCM meet today...leaving Wenatchee at 6:45 am (3 1/2 hour drive) for 10:30 warmups. I just got home now at 11:30pm!! I'm exhausted, but had a great meet. In fact, everyone on our team had a great meet, so to all!!!

    I'm gonna give the really condensed version of my events, so I can sleep.

    We were also competing at 2200 feet of elevation, so it was a little fun. I normally train at 1200, so it's a little step up for me.

    I don't have splits, but I can give guesses.

    400 SCM IM - 5:08.06 (out in a 1:06), I saw that on the scoreboard...the rest of the race just hurt. Could have gone faster.
    Best time by 11 seconds!! New LMSC Age Group Record. Converts to a 4:36.02 in SCY (note: used swimmingworld.com's converter for all)

    200 Mixed Free Relay - swam a 50 Fly

    200 SCM Free - 2:08.29 - I went out a little slower than normal, and had more energy on the back half...imagine that!!! I think it was 1:03/1:04.5
    Best time by 2.3 seconds!! New LMSC Record. Converts to a 1:54.95 SCY

    400 Mixed Medley Relay - swam fly - actually tried on this one so we could set the LMSC record...I split a 1:03!

    200 SCM Back - 2:29.60 - Race of a lifetime...I swam this neck and neck with a great 57 year old swimmer who hasn't competed in over 3 years, and he and I matched each other stroke for stroke, kick for kick the whole way...he ended up touching my out at the end by a tenth of a second.
    Best time by over 4 seconds!! New LMSC Record. Converts to a 2:14.04 SCY

    800 Mixed Free Relay, another LMSC record by default (no prior for our age group)...we all just swam this easy as a cool down, I did a 150 really easy free then finished with the last 50 sprint fly, probably getting close to a 31 or so.

    200 SCM Fly - 2:24.22 - By this point of the meet we were I don't know how many hours into it, but everyone was exhausted. I just wanted to be able to beat my earlier 200 backstroke time so I could still call myself a flyer!!!
    New best time by 1.5 seconds. New LMSC Record. Converts to a 2:09.22 SCY

    400 SCM Free - 4:40.62 - I was shot before this race started, but I still tried to make a good attempt at it anyway. My best time was a 4:32, which was swum last year, and also was the first event of that meet, so to come with 8 seconds of it tonight was really good for how tired I was.
    Converts to a 5:20.75 SCY

    I think it was after 7:00pm when I started the last race, and my first swim of the day was at 11:00am. They did have 4 heats of the 1500 just after the 400 IM, and that took up a little over 2 hours, which gave a nice lunchbreak for me (TACO BELL!!!!)...this in addition the breakfast of champions at McDonalds, and the dinner of a lifetime a Burger King, make one day of well rounded meals!!! Can't forget the refilling of Mountain Dew on the drive home.

    Overall, best meet I've had in a while, 4 out of 5 best times, even some when I was so tired I shouldn't have been able to, but still found a way!!

    Got the idea from Patrick to keep track of this:
    Pools I’ve competed in since starting Masters (Mar. 2009) (SCY unless noted)

    • King County Aquatics Center, Federal Way, WA
    • Whitworth University, Spokane, WA
    • Sandpoint West Athletic Club, Sandpoint, ID (SCM)
    • Briggs YMCA, Olympia, WA
    • Wenatchee High School, Wenatchee, WA
    • Helene Madison Swim Center, Seattle, WA
    • University of Idaho – Moscow, Moscow, ID
    • Hood River Aquatics Center, Hood River, OR (SCM)
    • Tualitan Hills Recreation Center, Beaverton, OR (LCM)
    • Mount Hood Community College, Gresham, OR (LCM)
    • Bainbridge H.S. Aquatic Center, Bainbridge, WA
    • South Davis Recreation Center, Bountiful, UT (SCM)
    • Oak Harbor Aquatic Center, Oak Harbor, WA (SCM)
    • Canby Swim Center, Canby, OR
    • Juanita H.S. Aquatics Center, Kirkland, WA
    • Ray & Joan Kroc Center, Coeur d’Alene, ID (SCM)

    Updated March 8th, 2011 at 09:48 AM by jaadams1

    Categories
    Swim Workouts , Meets
  20. Saturday Workout

    by , March 5th, 2011 at 09:15 AM (Pete's swim blog)
    SCY

    500 Warm up

    300 Pull
    3 x 100 Free
    300 Kick

    300 Pull
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    200 Free - 3:15
    100 IM - 1:45
    300 Kick

    2 Times Through
    * 200 Free
    * 4 x 50 IM Order - 1:00
    * 100 Free
    * 200 IM
    * 4 x 50 Free - :50
    * 100 IM

    (5000 Total)
    Categories
    Swim Workouts