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Swim Workouts

  1. Sun Jan 23rd, 2010 Went Postal

    by , January 24th, 2011 at 12:50 PM (Ande's Swimming Blog)
    Sun Jan 23rd, 2010 Went Postal

    Did the hour swim today

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    Whitney Coached
    UT Swim Center, main pool, bulkheads up, east side
    noon to 1:15 dove in on time
    trained in my own lane beside larry, beth, Kelly, & Brad Bailey
    WORE FS PRO jammer

    WARM UP
    did easy 50's for 7 minutes

    HOUR SWIM
    everyone started at 12:10 but I dove in at 12:12, Beth, my wife counted for me.
    my goal was to do 10 x 500 on 5:30
    I went 5,130
    pool was 81

    splits
    0100 01:02
    0500 05:31
    1000 11:06
    1500 16:31
    1650 18:12
    2000 22:14
    2500 27:59
    3000 33:57
    3300 37:22
    3500 39:46
    4000 45:49
    4500 52:33
    4950 59:59
    5000 58:29
    5100 59:38

    went 5,130

    went out way to hard on the first 2000, tried to hang with tyler

    got too hot, pool was a touch warm at 81

    trained too hard thu, fri, & sat

    didn't sleep well the night before

    dove in 2:00 after the main group I should have dove in on time and stayed with Larry & Kelly

    stopped too many times

    might take another crack at it


    Next meets are:

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


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

    by , January 24th, 2011 at 09:35 AM (Pete's swim blog)
    SCY

    400 Warmup

    6 x 50 Free - :45

    800 Free - Open turns every 200 to check split

    100 Easy

    4 times through
    * 200 Kick
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Hard Stroke - 1:00
    * 50 Pull - 1:00

    100 Cool down

    (3700 Total)

    My 800 splits today: 2:24, 2:26, 2:28, 2:26 (9:44).

    Updated January 24th, 2011 at 10:35 AM by pmccoy

    Categories
    Swim Workouts
  3. Sunday, Jan, 23, 2011 Meet Results from Flyapalooza

    by , January 23rd, 2011 at 08:13 PM (Fast Food Makes for Fast Swimming!)
    My meet felt really good overall. Home meet at Wenatchee, had about 55 people there, but was well spaced out to give everyone plenty of rest (almost) almost...
    For being sick most of the week, I really swam quite well.

    200 Free Relay here - just swam a 50 (26 sec. or so) moderate speed (relays in our area are of no major importance other than scoring points toward the cumulative LMSC scoring champs for the duration of the season, so our home meet usually gets lots of points.

    200 Fly - 2:07.71 = This is the fastest I've gone since college days, and I finally got my age group LMSC record that I've been stalking for a while. The computer had a problem and wasn't able to get the splits posted on results, but I was told I went out in a 1:00 for the first 100. It felt really strong, and after finishing I gave the big fist pump in the air. I think I beat all the 200 free entries later in the meet with my time also.

    200 Medley Relay - 50 Fly (25.7)

    100 Fly - 57.39 = Also, the fastest I've done in Masters...someone said I was out in a 26.7 at the 50, so I guess it was 30.6 coming home...not bad, wanted to see a 56 though.

    200 Mixed Medley Relay - 50 Fly (nice and easy 15 meter dolphins off the walls both ways)

    50 Fly - 26.19 = This one was tough to get going fast enough over such a short distance. At least I beat the 50 split of my 100 earlier. I also swam it neck and neck with Lincoln Djang, and it came down to a fingernail at the end where I was 2nd overall, but still a good swim.

    100 Free - 56.27 = This was just a throwaway swim for me. It was a few minutes after the 50 fly, and I wasn't cooled down enough, so just swam it easy.

    Finally the 500 FLY - 6:11.74 = I was 2:20 at the 200 point. This was a really good swim, much easier than the 100 Free was...YES, I SAID EASIER THAN 100 FREE!!! I know you think I'm crazy, but I just settled into a pace and kept it going. Swam 3 strokes w/ breaths, 1 stroke head down. I only did 2 hand touches on the first 25, and the finish, and this was more so I could come into the walls with a double breath on the turns. BIG help.
    I ended up getting 2nd overall in the event to a girl going a 6:10. I was trying to run her down the last 100 since for some reason I was full of energy (not sure from where), but she accelerated also so as to not get beat by someone doing fly!!!

    Going to sleep well soon.

    Good job Packers!!!! I don't care who wins the 2nd game, because the Packers will beat them in the Superbowl anyway!!
  4. Sunday @ GMU, Jan. 23

    by , January 23rd, 2011 at 01:07 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    900 OYO (did 700)

    400 IM done:
    50 kick/50 drill
    100 scull
    ? something else here, can't remember

    Main Sets:

    3 x (4 x 25 w/fins) @ :40
    1 = UW
    2 = fast
    3 = backstroke kick
    4 = backstroke kick

    Went 2 free, 1 fly on the fast ones. All 11s.

    50 EZ

    "Petra Martin Set:"
    -- I used fins. Don't remember the intervals exactly, but we had quite a bit of rest.

    3 x through:

    1 x 250
    1 x 150 backstroke (6 kicks off each wall)
    1 x 50 fast (fly/back/breast)

    For the 250s,
    #1 = fly/free (4-6 dolphin kicks off each wall)
    #2 = backstroke (6 kicks off each wall)
    #3 = breast w/2 UW pulls each length
    (Not being an evilstroker, and being lazy, I just did long streamlines on #3.)

    On the fast 50s, went fly (:25), back shooter (:23) and breast (:30)

    100 EZ (went 50)

    5 x 125 kick @ 2:20
    3rd 25 = fast free kick
    5th 25 = fast stroke kick
    -- I did them all backstroke kick
    -- just cruised the first one

    150 EZ

    Total: 3700

    15 minutes hottub

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

    Commentary:

    Wasn't sure I'd make it to practice this am as I was out late last night with friends. This never seems to bode well for getting up. However, every single person in my house made what seemed to me a tremendously loud racket thumping up and down the stairs -- Mini Fort going to volleyball tournament, Mr. Fort going on long run, Fort Son going to the gym, Lil Fort waking up early ... So I just got out of bed and headed for the coffee machine.

    I didn't feel in terribly fine form in the water. But this was a great workout. The "Petra Martin" breath control set was surprisingly hard. I'm used to doing a lot of hypoxic work, but I don't usually do 250s and 150s. Apart from the underwater kicking (which seems harder with fins if you're doing the same # of kicks b/c you're under longer), I just completely cruised the above water portions. The last kick set was rough. I had to cruise the first one and then was able to sprint at the designated times on the last 4. But I think I won the prize for slowest kicker on the non-fast portions. I am very good at slow.

    The open water swimmers were making sarcastic remarks (jokingly) about "open water Sunday." But, really, they have their distance free night on Tuesday!

    Now, I'm off to the grocery store. No matter how many times a week I go, there's never enough food in the house.

    Updated January 23rd, 2011 at 09:20 PM by The Fortress

    Categories
    Swim Workouts
  5. Saturday, Jan. 22, 2011 11:00am at the Y

    by , January 22nd, 2011 at 03:48 PM (Fast Food Makes for Fast Swimming!)
    I had to go to work today to fix some of the machines in my department, but at least I got 5 hours of OT, but I missed out on sleeping in today. I went for a nice 'n easy swim at the Y afterward, and just felt sluggish, probably a bit tired too. Didn't sleep very well last night either. At least my head doesn't hurt anymore when I go 3-4 feet underwater, so that means for my swims tomorrow I should be okay.

    Warmup:
    100 Free
    200 Free Kick w/ board
    200 Free Pull
    100 Fly Drill
    200 Free Drill
    100 Free Kick w/ board
    100 Fly Drill

    4 x 50 Fly @ 1:30 going for 80/90% effort - held 30/31
    4 x 25 Fly @ 1:00 same 80/90% - held 14s

    200 Free Kick w/ board

    5 x 100 Free Pull EZ @ 1:30 stretching out

    200 Free Kick w/ board

    200 Free EZ & out
    ----------------
    2400 Yards

    Butterfly Meet tomorrow in Wenatchee - 2 miles away from my house
    That means I can actually sleep in and not have to leave my house at 5:00am or earlier like normal for a meet. We'll see how it goes!


    Next upcoming meets (all SCY except 1):
    Jan. 23rd: 50, 100, 200, 500 Fly, 100 Free
    Feb. 5th: 200 Free, 100 Fly, 100 IM, 200 IM, 1650 Free (YIKES!) (Tjrpatt - you inspire me)
    Feb. 13th: 400 IM, 200 Fly, 1000 Free
    Mar. 5th (SCM): 200, 400 Free, 200 Fly, 200 Back, 400 IM
    Mar. 26-27 (LMSC Champs): 1000 Free, 400 IM, 200 Back, 50, 100, 200 Breast
    April 30-May 1st (Nats): 200, 500 Free, 100, 200 Fly, 200 IM, 100 Back
  6. Saturday Workout

    by , January 22nd, 2011 at 01:52 PM (Pete's swim blog)
    SCY

    400 Warmup

    3 times through
    * 4 x 75 Free - 1:05
    * 1 x 200 Pull - 3:00
    * 6 x 25 Stroke - :30
    *** FL/BK/BR Easy/Hard

    100 Easy

    10 x 100 Up/Down kick - 1:30 (:10) Start w/ 100 Free. If you get more than 10 sec. rest, substitute 25 free w/ 25 kick (up). If you get less that 10 sec rest, substitute 25 kick w/ 25 free (down).

    100 Easy

    5 x 100 IM - 1:45
    5 x 100 Kick - 2:00

    100 Cooldown

    (4650 total)

    We usually swim in Huntsville on Saturday mornings but they were closed due to a dive competition. Instead, the Huntsville swimmers came out to Madison and we worked out a little later in the morning. Allways fun to swim with more people!
    Categories
    Swim Workouts
  7. Sat Jan 22nd, 2010

    by , January 22nd, 2011 at 01:47 PM (Ande's Swimming Blog)
    Sat Jan 22nd, 2010

    weighed 206 after practice

    Thinking about doing the hour swim tomorrow
    Any suggestions?

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, bulk heads down, south end, blocks
    7:30 to 9:00 dove in on time
    trained with marcio, chris, amy, brandon, mike, tyler, neal randall, & max
    beside larry & beth
    WORE FS PRO jammer

    WARM UP
    300 fr
    200 IM done 25 k 25 sw
    300 fr
    200 sw

    Main SET:

    050 on 0:32 right into a
    100 on 1:04 right into a
    150 on 1:36 right into a
    200 on 2:08 right into a
    250 on 2:40 right into a
    300 on 3:12 DONE
    100 easy kick

    I started in lane 1 the fastest lane
    went 2nd behind marcio
    made the 50, 100, 150 & 200 but
    skipped a 50 on the 250 & made the 300
    it was really hard
    doesn't seem like much but
    050 + 100 + 150 + 200 + 250 + 300 adds up to 1050

    decided the first lane was too hard so I moved over to lane 2 which was on a 35 base, much more doable


    050 on 0:35 right into a
    100 on 1:10 right into a
    150 on 1:45 right into a
    200 on 2:20 right into a
    250 on 2:55 right into a
    300 on 3:30 DONE
    100 easy kick
    went 2nd behind amy
    felt good and held 32.5 / 50 got plenty of rest


    050 on 0:35 right into a
    100 on 1:10 right into a
    150 on 1:45 right into a
    200 on 2:20 right into a
    250 on 2:55 right into a
    300 on 3:30 DONE
    100 easy kick

    went 2nd behind max
    hurt on this round
    skipped a 50 on the 200 or 250
    probably trained too hard today if I'm going to do the hr swim tomorrow

    Whitney had us all hop out

    50 FR FAST off the blocks for time in heats
    went in the last heat and went
    22.1

    50 easy

    rested 7 min

    put on a full B70

    50 SDK
    roll start
    went 23.4

    50 easy

    UT mens team was on deck to take over the pool after us

    Kris Kubik shared a story with the team about Alyssa Anderson, distance swimmer who swims for Arizona who can barely go 51 in a 100 y fr. Yesterday she was racing the 1,000 in a dual meet vs Stanford. At the 950 she was 8/10ths of a second behind Kelsey Ditto. Kelsey was around 9:21.23 & Alyssa was 9:22.04. Kelsey is known for her excellent final 50 finishes. She finished in 27.67 but Alyssa dug down deep and sprinted the last 50 in 26.38 for a final time of 9:48.42.

    Kris went on to say in this practice we are going to do some negative split 100's where you go out in 30 & I hope everyone will be faster than 26.4 on their 2nd 50's.

    MEET RESULTS

    Event 3 Women 1000 Yard Freestyle
    ===================================
    Name Year School Finals Points
    ===================================
    1 Anderson, Alyssa J Arizona-AZ 9:48.42 9
    27.00 56.30 (29.30) 1:26.18 (29.88) 1:56.16 (29.98)
    2:26.20 (30.04) 2:56.26 (30.06) 3:26.35 (30.09) 3:56.32 (29.97)
    4:26.35 (30.03) 4:56.30 (29.95) 5:26.03 (29.73) 5:55.68 (29.65)
    6:25.52 (29.84) 6:55.50 (29.98) 7:25.30 (29.80) 7:55.04 (29.74)
    8:24.52 (29.48) 8:53.61 (29.09) 9:22.04 (28.43) 9:48.42 (26.38)

    2 Ditto, Kelsey E Stanford-PC 9:48.90 4
    27.40 56.56 (29.16) 1:26.29 (29.73) 1:56.02 (29.73)
    2:25.94 (29.92) 2:55.59 (29.65) 3:25.44 (29.85) 3:55.11 (29.67)
    4:24.95 (29.84) 4:54.90 (29.95) 5:24.31 (29.41) 5:53.86 (29.55)
    6:23.50 (29.64) 6:53.46 (29.96) 7:23.26 (29.80) 7:53.30 (30.04)
    8:23.16 (29.86) 8:53.18 (30.02) 9:21.23 (28.05) 9:48.90 (27.67)


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  8. Friday, Jan. 21

    by , January 21st, 2011 at 05:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Aerobic Kick:

    8 x 50 backstroke kick w/fins @ :45

    50 EZ

    SDK+Burst Set:

    8 x 75, no fins, done as:
    1st 25 = dolphin kick UW on belly to 15 meter mark, hands in front and "surf" to wall with head up, do flip turn
    2nd 25 = dolphin kick UW to 12.5 mark, 1 breath and then sprint free to the wall
    3rd 25 = easy

    100 EZ

    Speed Work:

    Was going to do 3 x 50 fast shooters, but cramped on the first one and abandoned this effort. Did another 150 EZ. Then did this with fins:

    1 x 100 easy speed fly, broken at 50 for 10 seconds
    -- went very gingerly on this to avoid cramps
    -- 30 + 31
    50 EZ
    1 x 50 fast fly (:25)
    50 EZ
    1 x 100 breast, broken at 50 for 10 seconds
    -- went 32 + 34
    100 EZ
    1 x 50 fast breast (:30)
    150 EZ

    Total: 2650


    Bikram Yoga, 90 minutes

    Drove directly to yoga from swimming. Was slightly worried it might be too much. But it was fine. I had some abdominal cramping in the forward compression postures. But I managed to go the whole minute on both legs in standing head to knee pose.

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

    Commentary:

    Feel like I had a good Mon-Fri with a lot of speed work, yoga and core work from the yoga. I will take tomorrow off. And tomorrow is Lil Fort's first USAS meet. She's 10, but I didn't feel like rushing into it again. Officiating at Mini Fort's final regular season high school meet tonight.

    Updated January 21st, 2011 at 06:19 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  9. Friday Workout

    by , January 21st, 2011 at 04:57 PM (Pete's swim blog)
    10 Days till taper!

    SCY

    400 warmup

    4 x 100 (1st 25 Fly) - 1:25
    4 x 100 (1st 50 Fly) - 1:30
    4 x 100 (1st 75 Fly) - 1:35
    4 x 100 (All Fly) - 1:40
    (1600 Yds)

    100 Easy

    4 x 75 Free - 1:00
    4 x 75 (1st 25 Back) - 1:05
    4 x 75 (1st 50 Back) - 1:10
    4 x 75 (all Back) - 1:15
    (1200 yds)

    50 Easy

    4 x 75 Kick - 1:15
    4 x 75 Kick (1st 25 Kick Fly) - 1:20
    4 x 75 Kick (1st 50 Kick Fly) - 1:25
    4 x 75 Kick Fly - 1:30
    (1200 yds)

    100 Cool down

    Total 4650

    Notes: Got a new suit (Speedo Aquablade jammer) last night. Tried it out today... it's fast! Ditched my drag suit after the warm-up because I just don't have the strength/technique for distance fly yet. Made it through the second 100 Fly but had to substitute the third 100 Fly with 100 Free before finishing the last 100 Fly. Last time we did this workout I don't think I made it through the 50 Fly/50 Free.

    The kick was tough... especially at first. I can make it doing breast stroke kick but my knee isn't quite 100% yet. Don't want to make it worse. Punishment for missing split on kick was to substitue 25 Fly kick with 25 Fly on the next 75. Excellent motivation but I still missed a couple.
    Categories
    Swim Workouts
  10. Friday, Jan 21, 2011, 5:00am

    by , January 21st, 2011 at 12:21 PM (Fast Food Makes for Fast Swimming!)
    Swam about 2000 yards of nice and easy stuff in preparation for my meet on Sunday. My head is still congested, and hurts when I go too far underwater, but it seems to be getting better. I actually got the pressure in my left ear to "pop" today, so maybe that is a good thing. Either way, I'm still racing on Sunday, just may not stay very deep underwater off the starts or turns.

    Goal times:
    200 Fly: 2:08.5
    100 Fly: 56.5
    50 Fly: 25.6
    100 Free: 52.0
    500 Fly: finish it and make my entry time of 6:15

    Plus I'll probably swim in 3 relays in addition to this, but those are just a bunch of 50's and fun too.
  11. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/11

    by , January 21st, 2011 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:40
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

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

    4 X {3 X 75 1:30
    #1: free/stroke/free
    #2 stroke/free/stroke
    #3 75 stroke-build to 95%

    15 X 100 free 1:30
    #5 #10 #15 are fast

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  12. FAST FRI Jan 21st, 2010

    by , January 21st, 2011 at 10:49 AM (Ande's Swimming Blog)
    FAST FRI Jan 21st, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, bulk heads down, north end, blocks
    5:30 to 8:00 dove in on time
    trained with max & larry
    beside todd, Mike & Teneille
    WORE yingfa jammer

    WARM UP
    400 fr
    100 k went 1:09
    400 fr
    100 k

    Main SET:

    10 x (100 fast in heats, 200 easy)
    odds fr fast from a dive
    evens kick from a dive
    1 fr 53
    2 k 63
    3 fr 52
    4 k 62
    5 fr 51
    6 k 66
    7 fr 51
    8 k (skipped it)
    9 fr 50 wore legskin


    Next meets are:

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


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

    Updated January 21st, 2011 at 08:04 PM by ande

    Categories
    Swim Workouts
  13. Thu Jan 20th, 2010 tough

    by , January 21st, 2011 at 10:40 AM (Ande's Swimming Blog)
    Thu Jan 20th, 2010

    Weights

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in on time
    trained with Tenielle & Ned
    beside tyler, chris, larry, todd, amy & brandon
    WORE yingfa jammer

    WARM UP
    2 rounds of /(stop at 6:45)
    200 fr
    50 tarzan
    50 scull
    50 k
    50 Im

    Main SET:

    4 x swim as far as you can in 4:30 / rest 30 sec
    (did 400's)

    100 easy k


    4 x swim as far as you can in 3:20 / rest 30 sec (did 300's)

    100 easy k

    4 x swim as far as you can in 2:15 / rest 30 sec (did 200's)

    100 easy k

    4 x swim as far as you can in 1:05 / rest 30 sec (did 100's)

    100 easy k

    50 easy


    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  14. Swim w/Speedo & Jazz, Thursday, Jan. 20

    by , January 20th, 2011 at 05:13 PM (The FAF AFAP Digest)
    Swim/SCY @ OakMarr

    Met up with Speedo & Jazz Hands today at OakMarr. Jazz has a problem shoulder and Speedo is still nursing his lasik eyes, so we focused on kicking.

    Warm up:

    600 various or so

    Main Sets:

    9 x 50 aerobic kick w/fins @ 1:00

    Jazz & Speedo were doing a flutter-flutter-dolphin combo. I did them all hypoxic dolphin kick on back breathing only between flags and wall. Went 30-32.

    50 EZ

    5 x 50, ascending intervals (2:00-3:30, leaving lots of time to chat and sit on kickboards Ande style while waiting to go again)
    25 AFAP kick, get time, 25 EZ

    -- I did them all backstroke shooters, no fins, from a push. Went 13, 13, 13, high 12-13, high 12. Was pretty surprised by and stoked with these times.

    50 EZ

    5 x 50 @ 2:00
    burst 15 + 35 cruise
    -- I did them all backstroke from a backstroke start, power kicking to 15 meters. Started to cramp a bit.

    Jazz & Speedo left and I carried on for a bit.

    100 EZ

    1 x 50 AFAP backstroke from the blocks, no fins -- or that's what I intended. I was curious to see what I'd go after the fast 25 kicks. But I got a double calf cramp on the start and had to stop at the 25. It doesn't seem to matter how many electrolytes I dump in my body ... May go back for another magnesium injection.

    50 EZ

    10 x 50 recovery @ 1:15
    odds = breast pull
    evens = front scull

    5 x 50, done as 25 EZ speed fly + 25 EZ

    50 EZ

    Total: 2650


    ART, 40 minutes:

    Went in to get my shoulders worked on again. (I will use this as an excuse to forego my RC exercises tonight.) Chatted about various things. Trying to figure out how to put some lean muscle on Fort Son. He recommended Pro Gain by Metagenics. He thinks the PRP will eventually get me back in high heels, and my foot does feel somewhat better after the second treatment. Although apparently "it's good I'm not a runner." (Sigh. Grr.)


    Commentary:

    Rather enjoying my week without drylands thus far. Even felt like I had some easy speed today. But it will be back to the grind starting Sunday.

    Updated January 20th, 2011 at 07:54 PM by The Fortress

    Categories
    Swim Workouts , ART
  15. Sarasota Y Sharks Masters 5:30 AM Workout -01/21/11

    by , January 20th, 2011 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 75 25 moderate/50 fast 1:30
    Six times through, choice

    1 X 50 easy 1:30
    1 X 100 @ 100% 1:45
    1 X 50 easy 4:00
    1 X 50 @ 100% -
    1 X 50 easy

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    8 X 25 sprint kick :45
    1 X 50 easy swim

    3 X 200 free 3:00 2:40
    3 X 100 free 1:30 1:20
    Twice through, round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  16. Thursday, Jan. 20, 2011 5:00am

    by , January 20th, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Well, I made it to practice, although my head was feeling really stuffed up, but overall I felt better than the past few days had been. Then...I dove in. No more than going a few feet underwater and it felt like my head was going to implode!!! Even doing flip turns today was not very cool. My muscles felt really good though, I think the sickness taper that Mrs. Fort was talking about the other day is working!

    Warmup:
    100 Free
    200 Free Pull
    100 Fly Drill
    100 Free

    Main:
    nice and aerobic 50s
    30 x 50 (1st 15 @ :55, 2nd 15 @ :50)
    alt. 1 x 50 fly, 1 x 50 fly/free, 1 x 50 free
    2 x 200 Free Pull @ :15 rest (I went 2:15s)

    400 EZ Free keeping my head from imploding.
    ------------
    2800 Yards

  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/20/11

    by , January 19th, 2011 at 12:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    20 X 25 fast :30
    Choice

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

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50-2 of each- 1:00

    OR

    1 X 400 free 5:40
    2 X 200 Free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  18. Wednesday, Jan. 19, 2011 5:00am

    by , January 19th, 2011 at 12:01 PM (Fast Food Makes for Fast Swimming!)
    First thing...I hate being sick. This head/nose/throat thing is just plain annoying. It's just drained all my energy, and I'm hoping I can get rid of it soon, especially since I've got my big meet coming up on Sunday. Monday, I only swam about 1000 yards and it was just horrible, probably should have just stayed in bed. Tuesday, I didn't swim at all, just enjoyed the extra hour of sleep. This morning wasn't much better, but at least I got in the water. Didn't have anything to show for it though.

    200 Free, 200 Kick, 200 Pull, 200 IM Drill
    5 x 100 Free @ 1:30 <--1st one was a 1:10, and I was just exhausted afterwards, the rest was all downhill.
    6 x 50 Fly/Free @ 1:00
    4 x 2-turn 50s from middle w/ group
    ------------
    2000 yards of

    I sure hope I can be good on Sunday, if not I may have to give up on the 500 fly at the end... the 50, 100, and 200 will be enough already.
  19. Speed Play, Tuesday, Jan. 18

    by , January 18th, 2011 at 05:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Speed/Hypoxic Play:

    4 x 5 squat jumps off bottom of pool:
    -- Start at wall, dolphin kick down to bottom, place feet on bottom and squat jump up in streamline position, dolphin kicking as high as you can go, repeat.
    -- I was doing this at a 12 foot depth. Seemed pretty hard to me, as I was breathing hard after 5 (or even before)
    -- for flog purposes, I will count this as 200 yards

    50 EZ

    5 x 50, done as:
    Push off wall w/kickboard, dolphin kicking down to bottom of pool. Go about 12.5 yards, then strong vertical jump off the bottom dolphin kicking the whole way, and then sprint flutter kick to the wall. Cruise the second 25.

    125 EZ

    5 x 50, done as:
    backstroke start + power kick to 15 (15 kicks) + cruise the rest DAB.

    75 EZ

    5 x 50, done as:
    flutter kick UW for 15 seconds a few feet from wall, then go right into a flip turn and 10 strong dolphin kicks, cruise the rest of the 50

    100 EZ

    5 x (VK + 50 w/fins) @ 2:00
    30 seconds strong vertical dolphin kicking with fins + right into 25 UW shooter + 25 easy backstroke kick

    100 EZ

    12 x 25, done as:
    #1-4 = 15 burst underwater free recovery + cruise @ 1:00
    #5-8 = long breaststroke pullouts @ :45
    #9-12 = 15 burst fast breast pull + cruise @ 1:00

    100 EZ

    1 x 50 UW shooter w/fins AFAP (went high 23 or so)

    100 EZ

    Total: 2900 + VK + SJs

    10 minutes hottub

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

    Commentary:

    Tried a fun speed play workout today with a strong emphasis on hypoxic work and kicking. I must say, I'm fairly knackered after that effort. Not really a recovery day, therefore, but for the absence of drylands and a nice lie in.


    Book:

    Saw a blurb about a book (written by scientist Gary Taubes) that looks somewhat interesting: Why We Get Fat

    Among other things, the author contends that:

    1. We can eat all the protein and fat we like, no reason to curtail, just no carbs (bread, sugar, pasta and fruit).
    2. Fruit is fattening b/c it is fructose containing.
    3. Little evidence supports the belief that "the number of calories we expend exercising has any effect on how fat we are." (This is certainly true for me)

    And here's a review of the book that JimRude sent me:

    http://www.weightymatters.ca/2011/01...e-get-fat.html

    It appears that Dr. Taubes, after publishing a more scientific book -- Good Calories/Bad Calories -- is perhaps trying to dumb down the science for the masses. I've still never liked the "calories in calories out" theory.

    Jimslie:

    For follower's of Jimslie's blog, I am sad to report that our hero suffered a detached retina recently. The treatment appears, thankfully, to be successful, but he is banned from the computer and pool temporarily. Though he apparently has been impressively stoic throughout the ordeal, I know he would appreciate any coddling and good wishes sent his way.

    Updated January 18th, 2011 at 10:01 PM by The Fortress

    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/19/11

    by , January 18th, 2011 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 50
    1 X 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Twice through, 2000 yards.
    1:40 base on round 1, 1:30 base on round 2.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    8 X 25 sprint kick :45
    1 X 100 easy swim

    2 X 50 moderate 1:00
    4 X 25 fast :40
    Four times through. Choice.

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

    2 X 600 pull 8:30
    Descend each 600 by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts