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Swim Workouts

  1. Workout 10/15/11

    by , October 15th, 2011 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Team practice (Bennington Area Masters) at Rec - Jill's workout (scy)

    300 w/u

    Pyramid (base :30/25 for all):
    4 x 50
    3 x 100
    2 x 150
    1 x 200
    2 x 150
    3 x 100
    4 x 50

    200 Kick

    4 x 100 IM
    - 25 Fly, 75 Bk
    - 25 Fly, 75 Br
    - 25 Fly, 75 fr
    - 100 IM

    6 x 75

    200 w/d
    (3350 total, around 80 minutes)
    -------
    My twice a month opportunity to swim with the local Masters team. Most of the swimmers are triathletes, and this year I am one of two that are registered with USMS. It is a great mix of former college swimmers, Ironman/women tri's, and folks new to the sport for fitness.

    I swam with Jon, Carol, and Bethany. Jon worked up to a half-Ironman tri this year and got me hooked up with the lake swimmers in Massachusetts. Carol used to swim in college, and also did a half-Ironman this year (and I coached her son 15 years ago on the town team - he is now an Olympic cross country skier). Bethany is in town as part of the flood relief construction crew, and swam the 10 mile Kingdom swim in northern VT this year - she is also the only other swimmer I have seen with the "Go The Distance" swim cap on. They all helped to push me along, which felt great.

    On the way up the pyramid I swam, holding :29-31 on the 50s, 1:02-1:04 on the 100's, did a 200 IM, then pulled my way down, holding 1:06-1:08 on the 100's and :33s on the 50.
    For the 75's I did Pull/Back/kick, repeat.

    Felt strong throughout, and was able to get a bit more rest than normal (fine by me). I was asked by Jill to add some instruction to the practices as the year progresses, as the folks a few weeks ago enjoyed the drills we worked on. I might see if I can swim a bit with the town's swim team before the Master's practice, so that I can keep my swim time up while lending a hand to the other swimmers. That is one of the most important things we can do - share our love for the sport of swimming.
  2. Workout 10/14/11

    by , October 14th, 2011 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy):

    500 w/u
    - 200 FR, 200 BK, 100 FR drill that gobears mentioned here:
    Quote Originally Posted by gobears View Post
    On to the main set from Opportunities for Greatness workouts:
    Quote Originally Posted by mojo flyer View Post
    Thursday, 13 October 2011
    -----
    Go THREE times around:
    1 x 50 on 1:00 EASY
    1 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    2 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    3 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    Then I went on to a broken 500 (I saw that idea from posts that pwb and Chris had earlier):
    - 5 x 100 FR Pull with buoy
    - 1-2 with 10 SR
    - 3-4 with 20 SR
    - 5 FAST

    300 w/d

    (2800 total: 45 minutes)

    -----
    First time in the water since Tuesday morning (that Wednesday early am practice did not happen). As mentioned in a previous post, I am looking at other blogs for ideas since most of my work is solo and it has been a long time since I coached.

    On mojo's main set, one and two were Free (held 35-36 for EZ and 29-31 for fast), and the third trip through was Back (40-41 EZ and 34-36 fast) with an extra 5 seconds rest.

    My times for the broken five pull were 1:12, 1:14, 1:11, 1:13, and 1:06 (aggregate = 5:56). I was thinking about my arm as a big paddle from the drill that gobears shared, and did not split that too evenly. Having never been a distance guy, I still don't understand how you can crank out the even splits the way you do. I am lucky to negative split! haha

    I have started the first attempt at wine making - all six gallons! I should have an idea around NE Champs if it turns out correctly. I also will be making another 50 jars of jelly this weekend, with more grapes on the vines ... Watching one of the Harry Potter movies with the kids, then off to bed to get ready for a team practice in the morning. Swim fast this weekend, everyone.

    Updated October 14th, 2011 at 08:33 PM by rxleakem (add photo)

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    Swim Workouts
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  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/17/11

    by , October 14th, 2011 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 swim 2:00
    1 X 100 kick 2:15
    1 x 100 swim 2:00
    8 X 50 kick :55
    1 X 100 swim -

    1 X 100 free-moderate- 2:00
    1 X 100-stroke or IM- 2:00
    1 x 50 -fast/choice- 1:30
    Four rounds

    14 X 100 free
    4 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  4. Friday, Oct. 14, 2011 5:00am

    by , October 14th, 2011 at 12:50 PM (Fast Food Makes for Fast Swimming!)
    Got in for a little splash around time this morning, but didn't do anything intense.

    Did about 400 Yards of swimming, then did drills in 25s and 50s with the group of various fly and breaststroke work. Then just had fun for the remainder.

    Finished with a challenging 100 Free at the end:
    There is a girl who was getting ready for the X-Terra mountain bike triathalon Worlds Champs in Maui in another week or so...(poor her, what a bad place for a race)
    She isn't motivated to try to swim fast ever in a practice, just a nice consistent pace. She's young, about 24 years old...so I challenged her to a race. I said...1 x 100 Free, you go first, when you get to the 25 point, then I will go, and try to chase you down. Try to finish the 100 before I get to you. She went for it, and it worked! She actually swam fast! I had to bust my butt to catch up, and was able to touch her feet just as she finished the 100, but I had to move fast to do it. It was fun.

    --------------------
    1500 Yards for today

    I got an email from the meet director for the meet on Sunday in Portland, and got an early copy of the heat sheet. Always nice. There's going to be some fast racing going on. Take a look, I've attached it.

    I'm in:
    200 Free, 200 IM, 200 Breast, 100 Fly, 100 IM
    Attached Thumbnails Attached Files
  5. An IM Friday!

    by , October 14th, 2011 at 12:29 PM (Year Three: The Road Back)
    Today's focus went between freestyle and IM. For some reason, I find IM easier to do when the entire set is IM. Switching back and forth between IM and freestyle is really tough for me and I get really worn out. That being said, my 350 Free felt the best of all my freestyle swims this morning.

    Here's what we did:
    400 Warm-Up
    3 sets:
    - 4 x 50 Free on 1:00; #1-3 drill/swim, #4 Fast
    - 4 x 50 Kick on 1:00, 1>4
    1 x 100 IM on 2:00 (wore fins)
    1 x 150 Free on 2:30 (no fins)
    1 x 200 IM on 3:45 (wore fins)
    1 x 250 Free on 4:15 (no fins)
    1 x 300 IM on 5:15 (wore fins)
    1 x 350 Free on 6:00 (no fins)
    1 x 400 IM on 7:30 (wore fins)
    100 Cool-Down
    Total Yards - 3450


    I've decided that tomorrow will be a long, easy swim focused on endurance over a long period (like 2000 yards) and not on speed or stroke. But... being as I did 18.2 miles of spinning in 60 minutes AFTER my swim this morning, I have no idea if I'll be pulling, swimming, kicking with fins, or simply floundering.

    Tomorrow is the Regional Cross Country meet - GO HSE!

    Enjoy your weekends and your swims!
    Categories
    Swim Workouts
  6. Power Play, Thursday, Oct. 13

    by , October 13th, 2011 at 04:55 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up/Transition:

    600 various
    6 x 50 fly drills
    8 x 25 shooters

    10 x 50 on 1:00
    -- mixed strokes and kick

    Power Sets w/Toys:

    8 x 25 drag race @ 1:00
    -- burst 6 strokes with no push off (4 free, 4 back)
    -- drag race style, floating, then go from zero. or in my case almost zero. took a tiny push off cuz slightly worried about shoulders. will try none next time.

    4 x 50 torque drill w/paddles @ 1:30

    5 x 30s (while Speedo was using parachute)
    -- dive from side + power dolphin kick to 15 m + cruise back

    4 backstroke starts to 15m + cruise back

    8 x 25 power kick w/parachute & paddles
    -- 4 on back (shooter), 4 on tummy to 15 m

    100 EZ

    Total: 2570


    Stretching/Yoga/Foam Roller, 45 minutes

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

    So glad I stretched! Finally! I was pretty sore today from weights yesterday. Was not ready for lots of timed swims. Glad that Speedo was up for fun power-oriented play.

    Thinking of going away at Thanksgiving with Teen Fort. Neither of us are fans of the holiday. And I'm thinking we need a short happiness trip. Besides, Mr. Fort goes on a ski jaunt every year. So it's our turn. It may not be the best timing for NE Champs, but I don't care.


    Muscle Glycogen Synthesis:
    http://www.ncbi.nlm.nih.gov/pubmed/21986807

    Another Natalie Coughlin workout:
    http://sports.yahoo.com/elite-athlet...n?vid=26748276

    Rebecca Soni on Breast:
    http://espn.go.com/blog/olympics/pos...e-breaststroke

    Cool TRX exercise:
    [nomedia="http://www.youtube.com/watch?v=7_zwxQuVrbo"]TRX TV October: Incline Press - YouTube[/nomedia]

    Updated October 13th, 2011 at 08:28 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/14/11

    by , October 13th, 2011 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 x 50 :50 :45
    four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick :55
    1 X 50 swim 1:00
    8 X 25 sprint kick :45
    1 X 50 swim

    1 X 100 easy 2:00
    4 X 50 fast 1:15
    Three rounds, short break between rounds.
    all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, round 1 intervals left, 2 right.
    Descend both groups of 100's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  8. A Stretch Out Kind Of Day!

    by , October 13th, 2011 at 11:29 AM (Year Three: The Road Back)
    Whether or not today's workout was intended to be a stretch out kind of day, that's what it ended up being for me. We had a 16:00 set where the idea was to find a challenging 100s pace and do as many 100s on that pace as possible within the allotted time frame. I probably could have pushed a 1:35 pace and made them all, but I elected to swim on the same pace with PK. He was pulling 1:32ish, so 1:35 interval would have been really pushing him. We elected to swim on a 1:40 interval - and I held all 10 100's at 1:26. After normal swim practices and 31 miles biking this week so far, I was really pleased to hold 1:26s throughout!

    Here's the rest of the workout:
    250 Warm-Up
    8 x 50 Drill / Swim on 1:00 (rotated catch-up w/ fist drill)
    4 x 25 Free Fast on :40
    2 sets:
    - 1 x 50 Free Easy on 1:00
    - 1 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 2 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 3 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    1 x 16:00 (idea: do as many 100's as possible resting :05-:10 between - did 10 x 100 on 1:40 interval holding 1:26s)
    3 x 50 Kick on 1:00
    3 x 50 Kick on :55
    3 x 50 Kick on :50
    50 Cool-Down
    Total Yards - 3250

    That's it for now. Today is a rainy, yucky kind of day in Indiana - a great day to go grocery shopping after work. I'm hoping tomorrow will be sunnier because I'd like to get another bike ride in.

    On another note: My daughter's time trial on the Sectionals meet course got her bumped up to the Running Squad for this Saturday's Regional meet. (There are 12 on the Varsity squad, but only the top 7 run in the meets (Sectionals, Regionals, Semi-State, and State). The other 5 run time trials and are alternates.) WOO-HOO for her!

    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Thursday, Oct. 13th, 2011 4:45am

    by , October 13th, 2011 at 11:11 AM (Fast Food Makes for Fast Swimming!)
    Whoa...I'm wiped out from yesterday's double workout. At least that's my last one of the week. Have Friday's morning practice, and then travel to Oregon in the afternoon for:

    Saturday: Linfield College Alumni Meet - McMinnville, OR
    Sunday: SCM Masters Meet @ Multnomah Athletic Club in Portland, OR

    Thursday am workout:
    warmup:

    200 Free
    100 Kick
    300 Free Pull
    100 Kick
    200 Free
    400 IM Drill

    I just swam through the following set with my buddy at a moderate pace. Didn't feel like moving today. Got about :15-:20 rest on each:

    2 x 150 IM @ 2:30 (75 Fly, 50 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (50 Fly, 75 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (25 FLy, 50 Back, 75 Breast)
    3 x 100 Free @ 1:30

    -----------------
    3100 Yards
  10. 10.13.11 Thursday workout - solo

    by , October 13th, 2011 at 08:53 AM (Pete's swim blog)
    Swam solo. Even had an open lane next to me through the whole workout. Kind of lonely. Didn't check the pool temp but it felt a tad warmer... maybe 85. No drag suit.

    Not sure what to think of the 800. Kept ahead of the 1:15 pace and started getting faster. Probably had another 400 yards in me at that pace. Kind of hoping for some 2:25s though.

    SCY

    400 Warm up

    6 x 50 fr - :45

    800 Free timed - Open turns every 200 (2:30, 2:30, 2:28, 2:26)
    50 Easy

    4 times through:
    * 200 Kick - 4:00
    * 6 x 50 - :50 (Odds stroke, evens pull, #5 hard)
    50 Easy

    2 times through:
    * 75 fl/bk/br - 1:10
    * 75 bk/br/fr - 1:10
    * 75 br/fr/fl - 1:10
    * 75 fr/fl/bk - 1:10

    200 Cool down

    (4400 total)
    Categories
    Swim Workouts
  11. Wednesday, Oct. 12th, 2011 5:30PM (DOUBLE)

    by , October 12th, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y

    Warmup:
    200 Free
    100 Kick
    200 Free Pull

    20 x 25 SDK w/ Speedo Biofuse training fins
    Odds underwater on stomach w/ 1 breath in middle @ :30
    Evens on back w/ 8 underwater kicks then kick on surface @ :35

    100 EZ Free to get the feeling back in my legs/feet. The use of the weighted fins makes your feet feel "weird" afterward.

    16 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    I was able to stay right at 1:06s all the way through this set. I was going to do 4 @ 1:10, but right at the start of the 1:15 interval I got bombarded by 2 others in my lane, and 3 others in the next lane over. They were "warming up" for their adult lessons class that was getting started @ 6:30. One of the downsides to lap swimming at the YMCA...and it can happen at any time.

    100 EZ

    16 x 75 Free Pull @ 1:00
    (held :50-:52s)

    20 x 25 Flutter Kick w/ board @ :30
    This was basically a cool down, just kicking and trying not to cramp up. Actually made it.

    100 EZ

    ---------------------
    4600 Yards + 3400 Yards from the a.m. = 8000 Yards for the day
  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/13/11

    by , October 12th, 2011 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    4 X 100 1:40
    1 X 250 4:00
    4 X 75 1:10
    1 X 250 4:00
    4 X 50 :50

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 x 25 :45
    Four times through. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 200 kick 4:30
    4 x 75 kick 1:45
    1 X 100 swim

    5 X (3 X 100 free
    #1 1:25
    #2 1:20
    #3 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  13. Wed Oct 12th, 2011 SCY

    by , October 12th, 2011 at 11:59 AM (Ande's Swimming Blog)
    Wed Oct 12th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    SCY
    UT Swim Center: main pool
    7:30 - 9:00 dove in 1st!
    wore Jammer
    swam with Ned beside Larry Jim & Pat Evoe
    Whitney Coached

    WARM UP
    3 rounds of (150 fr 100 stroke done 50k 50sw)
    50 fr

    Main SET: scy

    8 x 25 on :30
    2 each stroke, 1) 70%, 2) 85%

    400 fr 70% went 4:53
    1:00 break

    8 x 50 on 1:00
    2 each stroke, 1) 70%, 2) 85%

    400 fr 80% went 4:35
    1:00 break

    8 x 75 on 1:30
    2 each stroke, 1) 70%, 2) 85%

    400 fr 90% went 4:24
    1:00 break

    8 x 100 on 2:00
    2 each stroke, 1) 70%, 2) 85%

    400 fr 100% went 4:10
    1:00 break

    500 done 25 underwater, 25 fast, 50 easy k


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  14. Tues & Wed October 11-12, 2011 5:00am

    by , October 12th, 2011 at 11:59 AM (Fast Food Makes for Fast Swimming!)
    Tuesday a.m. workout:
    I skipped yesterday. Probably shouldn't have, but I did. I'm glad I got in for the morning workout today. It really sucks to roll out of bed at 4:20, but I like every other aspect of the morning workouts
    ...by KNelson
    I did the same as Kirk yesterday...nothing in the pool. I had planned on going...just turned off the alarm clock and didn't get out of bed. Maybe that's means I need a break.
    I did however go out for a 1 hour run around the soccer field for the last time of the season refereeing my daughter's last game. They won 4-1. My t-shirt was soaked in sweat beneath my sweatshirt, so I'd say I got a workout running around...but I still HATE RUNNING!!

    ========================

    Wednesday a.m. workout:

    Warmup:
    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Still a little sore and feeling like "monday" from my lack of swimming/running yesterday. Not sure what I would do, so I took a little tidbit from the age group workout that was left on the board.

    1 x 600 (200 Free, 200 IM, 200 Free) @ 8:00
    My first 200 was a 2:15, and the last one was a 2:20. Total was a 7:30, so I guess that's an easy 2:55 in the middle. It felt like I took it easy.

    2 x 300 (100 Free, 100 IM, 100 Free @ 4:00
    Went 3:40 & 3:38 on these. Felt good with this distance.

    1 x 800 Free Pull cruise
    Was 6:00 @ 500 when I looked at the clock, so holding 1:12s. Finished at 9:35.

    1 x 100 Kick w/ board

    4 x 100 Free @ 1:30
    Went 1:06/1:05/1:03/1:00

    100 EZ
    ---------------
    3400 Yards

    Planning on adding on to this yardage later tonight...gotta catch GDanner!

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  15. ALL OUT 100s!

    by , October 12th, 2011 at 11:07 AM (Year Three: The Road Back)
    Today was a typical Wednesday sprint day. Instead of focusing on 50's, however, we bumped up to 100's. I must say, I pleasantly surprised myself in two ways:

    1. I didn't throw up in the pool!
    2. I did a 1:10, 1:11, and 3 1:12s from a push!

    Here's what we did:
    400 Warm-Up
    1 x 400 Kick on 8:00
    6 x 50 Kick Faster on 1:00
    5 sets:
    - 4 x 50 Free on 1:00
    - 1:00 rest
    - 1 x 100 Free ALL OUT on 3:00 (did 1:10, 1:11, 1:12, 1:12, 1:12)
    (added 50 EZ after first three rounds)
    250 Cool-Down
    Total Yards - 3000

    Shout out to the HSE boys and girls cross country teams! Both earned a birth in the Indiana Regional Meet coming up on Saturday by finishing 2nd each in yesterday's Sectionals meet! WAY TO GO!

    I'm debating a bike ride this afternoon, since it's supposed to get a lot cooler and rain the rest of the week. Not sure how my legs will handle it, but unless something wacky comes up this afternoon, I probably will.

    Enjoy your afternoon and your swims!
    Categories
    Swim Workouts
  16. 10.12.11 Wednesday workout

    by , October 12th, 2011 at 09:30 AM (Pete's swim blog)
    Swam w/ Kent in between Roger and Phil (Left) and Dave and Dave (Right). Phil is visiting again from California. Power hour format. No drag suit. Pool temp holding @ 84. Infant swim classes are starting soon so pool temp will be rising.

    SCY

    600 Warm up

    6 Times through:
    * 75 Free/25 stroke - 1:20 (I did fl/bk/br x 2 on stroke)
    * 100 Kick - 1:40
    1:00 Break
    6 Times through:
    * 100 fr - 1:10 (1:07s)
    * 100 Kick - 1:50
    50 Easy

    Kent did fly on the 1:10s. Made it interesting every time we passed each other. Sometimes I got a breath... sometimes I didn't.

    1000 - 15:00 (I did 14:00)
    * 200 Pull/100 Kick x 3
    * 100 Fly
    75 Easy

    Some lanes opened up and we spread out for this set. We were shooting for 14 minutes which I hit exactly.

    1000 Fr relay - 10:00 (From Dive)
    * 2 per team, adjust lanes so that all relays make 10:00

    Relays are always fun and I have a hard time slacking off when a relay victory is on the line. Started with Roger and ended up with Dave B as we adjusted to balance out the lane speeds. Came in at 9:58. Other lanes were 10:03 and 10:04.

    125 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  17. More Speed Work, Tuesday, Oct. 11

    by , October 11th, 2011 at 06:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    20 x 25 shooters w/MF
    4 x back/belly/360/back/belly

    3 x (3 x 50 w/paddles) @ 1:00
    1 = free
    2 = backstroke kick
    3 = torque drill (@1:15)

    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    -- set nicked from Rich Abrahams
    -- 100 EZ after each round

    1-5 = free: 6/7/8/9/10 fast strokes
    6-10 = dolphin kick on back: 8/9/10/11/12 fast kicks
    11-15 = back: 6/7/8/9/10 fast strokes

    8 x 25
    odds = fast hands breast drill w/buoy
    evens = EZ

    150 EZ

    Total: 3000

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

    Quad help up pretty well during the speed work. Only felt it on the push offs. I wanted to get to yoga today, but couldn't. So tomorrow I'm aiming for weights + yoga. I should be plenty tired for my swim with Speedo on Thursday.

    I'm going to encourage my girls to shame me into stretching tonight.

    Had a nice long chat with Fort Son last night. Seems to be doing great. Loves two of his classes (not Spanish). He finished 2nd overall of the 47 freshman rowers in the 5K erg + 5K run fitness test. He will be watching the Republican Presidential Debate, which is at Dartmouth tonight (though he's not a Republican).

    I'm still pouting that the Princeton Chase regatta is the same day as the Sprint Classic. I thought about skipping the meet, but there really isn't another one I could get in easily before NE Champs. I don't want to go months without competing again like I did last summer (no meets between mid April and Nationals in early August). Will have to decide if I want to head up to Dartmouth for the Green Monster on Nov. 5 ... but that conflicts with Lil Fort sports.

    Updated October 11th, 2011 at 08:34 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -10/12/11

    by , October 11th, 2011 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    4 X 100 1:45 1:30
    4 X 50 descend 1:00 1:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick :55
    1 X 100 swim

    1 X 100 easy 2:00
    8 X 25 sprint :40
    Two rounds. Short break between rounds.

    3 X 200 3:00 2:40
    4 X 100 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  19. Tue Oct 11th, 2011 SCY

    by , October 11th, 2011 at 03:39 PM (Ande's Swimming Blog)
    Tue Oct 11th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    Mon Oct 10: swam didn't blog
    skipped 5:00 am and had a nooner instead
    main set:
    5 x 150 on 2:00 75% right into
    5 x 150 on 0:35
    30 sec to 1:00 break
    then 4, 3, 2, 1


    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:33ish
    wore Jammer
    swam with Paul & Ned
    beside Larry Jim James Chris, & Tyler
    Whitney Coached

    WARM UP
    swim till 6:50, did around 1200


    Main SET: scy

    4 rounds: 1 each stroke of
    025 fast on 1:00
    050 fast on 2:00
    075 fast on 3:00
    100 fast on 2:00 then
    8 minute swim mod did 500 to 600 each time

    100 easy

    25 fl fast
    whitney timed
    roll start
    went 10.4

    50 easy

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    Updated October 11th, 2011 at 03:56 PM by ande

    Categories
    Swim Workouts
  20. Distance Day

    by , October 11th, 2011 at 03:16 PM (Year Three: The Road Back)
    Well, after my 20 mile bike ride yesterday, I wasn't exactly sure how my legs were going to hold up for today's distance day. After a very short time in the water, I knew. Not really well.... Shocker, eh?

    Here's what we did today:
    350 Warm-Up
    2 sets:
    - 6 x 50 Free on 1:15 (find good, strong pace)
    - 3 x 100 Free on 1:45 (hold pace)
    - 1 x 300 Free on 5:00 (hold pace)
    - 3 x 100 Free on 1:35 (hold pace)
    - 6 x 50 Free on :50 (hold pace)
    400 Cool-Down
    Total Yards - 3700

    In case you're thinking that those numbers don't add up, you're right. They don't. I did the 1st round 3 x 100 Free on 1:35 as 1 100 & 2 75's. I was just not feeling it in the water. And, of course, the harder I pushed to be "fast", the slower my times were even with the extra effort expended.

    In the 2nd round, I held on as written until the 300. Then, I kicked the 300 and wore fins (still swimming free) for the last 100s and 50s rounds. Ugh... what a day. Still, I am better off for having been there this morning.

    The bike ride (the SHORT bike ride) I was thinking about doing this afternoon will be done another day. It's pretty windy out right now and it's Sectionals Day for the high school cross country teams in Indiana. GOOD LUCK, HSE! My daughter is running Varsity as a freshman and I'm keeping my fingers crossed that they go all the way to the State Meet.

    I'm off to the Sectionals course shortly. Enjoy your swims today!
    Categories
    Swim Workouts