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Swim Workouts

  1. Antigeek workout

    I got back in the water in Feb after a two month unintentional break, and most of my workouts have been moderate to hard aerobic, 5 or 6 days a week. Today I thought I would try something different.

    Goal swim, break 1:00 in the 100M. First attempt is a straight 100, second attempt is 2x50, third attempt is 4x25s. My prediction was that I would do it on the 25s.

    Lifetime lap pool was full, so spent about 10 minutes in the kiddie pool playing around with streamlines and SDK. Then all 5 lanes cleared out of the lap pool!

    Warm up
    - 200 swim, 200 back, 200 kick ez
    Goal Set
    - 1x100 all out (1:03)
    -- at this point I thought I had a shot at making the goal set at the 50s.
    - 200 ez back + lots of wall rest
    - 2x50 all out (:29, :29-)
    -- 50 ez between plus tons of rest; ~2:30 between
    -- DONE
    Cool down
    - maybe 400 ez mixed back/free


    Finis Swimsense: I bought a swimsense, a watch thing that keeps stroke count, lap count, splits etc. This toy should be really helpful, but it isn't accurate enough to be useful to competitive pool swimmers in my opinion. Ex: Yesterday I did an 100 IM set and my back splits was something like a 33 while my breast splits were around 23... I am a much better at back than breast. Another problem I have with the watch is that the times only resolve to 1 second, aka you split is 23, not a 22.6. In theory, this is not a big deal, but the way it has been implemented is that the splits can sum to more than the interval. The error seems to be +/- 2s, which is a huge error for fast swims in a short course pool. What irritates me the most about the watch would annoy any swimmer during a short rest set, or any swimmer wanting a time off a fast effort swim, the watch has to be manually started and stopped to record the interval. When you are trying to remember to breath, it takes a while to remember to press the button, and on short rest sets, especially near the end, having time to press the button twice might not actually exist.

    The watch is accurate for recording distance, so for fitness swimmers who are interested in overall distance swam and stroke counts, it is a decent device. It just seems a little expensive for something that is limited to stroke and lap counting.
    Categories
    Swim Workouts
  2. GRIN State Meet - Day One

    by , March 26th, 2011 at 07:31 PM (Year Three: The Road Back)
    Today was the first day of the Indiana state meet. I first swam this meet last year and am typically not freaked out by meets. Sure, I get nervous before my events, but those are just jitters. For whatever reason, this meet freaked me out. From about 2am on, I just tossed and turned and when I finally got out of bed, was just not right - fatigued, tight, nervous, and feeling befuddled about why.

    Needless to say, the meet didn't go exactly as I wanted it too - but, in reality, it wasn't that bad. I didn't have the time drops I was hoping for, but being that I was working on little sleep and never really tapered (not even my three-day taper), I shouldn't be disappointed. Yet, I am - just a bit.

    My first race was the 200 Free. I hate this race. The only reason I swam it was because I am swimming it at Y Nationals instead of swimming the 100 back (since I've never swam outdoors before, the 100 back seemed a little risky - with me seeing shapes in the clouds and all ). I actually felt pretty good - my training partner said my start beat everyone else into the water. If only the race could have ended there.... Anyhoo, I felt pretty smooth the entire way and even was able to sprint the last 25 into the wall. Why was I disappointed? My time was a 2:30. The last time I swam the 200 Free was a 2:30. The time before was a 2:30. Doesn't seem to matter how I feel, how hard I take it out, or how dead I am at the end - I get a 2:30. On the flip side, that's back to back 1:15s - which is awesome for me.

    Next up was the 50 Fly. I was hoping to drop from my personal best of 34.30. Instead, I got a 34.44. While not what I wanted, I probably didn't push all out on the second 25 like I should have. In the back of my mind was that the 100 Fly was only 4 events away....

    Finally, the 100 Fly. Wished there was more rest between the 2 fly events, but that was not to be. This is only my third time swimming the 100 Fly and the other two times, I swam a 1:19. This was was a low 1:21. I will say, however, that the final 25 was agony - I just kept thinking "KEEP GOING". Going into the race, I already knew that I was the only 40-44 female in it. As long as I didn't DQ, I would be the State Champion. Can't believe how hard it was to get my arms out over the water for those last 4 strokes. But... I didn't get DQ'd, finished the race, and still kind of marvel that I can actually swim a 100 Fly - I have only been swimming - at all - for 1 1/2 years. Not bad.

    The last event was a 200 Mixed Free relay. My leg was a 30.69. Just 0.2 off my best ever regular swim on 30.40, and I'm still hoping to break the :30 mark in tomorrow's race. Wish me luck.

    Tomorrow's events are 2 relays, 50 Free, 50 Back, and 100 Free. Hoping for better results.... time will tell.

    Now, it's time for a good dinner and then off to bed. Oh, and one more thing, WAY TO GO BUTLER BULLDOGS! Returning to the Final Four! YAY!
    Categories
    Swim Workouts
  3. Sat Mar 26th, 2011

    by , March 26th, 2011 at 04:46 PM (Ande's Swimming Blog)
    Sat Mar 26th, 2011

    6 days til Zones
    working on: losing some weight, getting stronger in the weight room & faster in the pool.



    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Inspiring http://www.godvine.com/Injury-Turns-...-Girl-323.html

    [ame="http://www.usms.org/forums/showthread.php?p=239296#post239296"]Lost Motivation?[/ame]

    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, SCY main pool for swim downs after fast swims
    7:30 - 9:00
    dove in on around 7:50
    trained with max larry jim
    wore B70 jammer


    WARM UP
    went 800 easy

    Main SET:

    200 IM broken 10 sec rest at each 50
    26
    28
    35
    27

    50 easy


    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. One Day To Go...

    by , March 25th, 2011 at 08:24 PM (Year Three: The Road Back)
    The state meet for Indiana is tomorrow and Sunday. Guess I'll find out if all the work I've done lately in the pool has paid off or not. Of course, having to deal with the side/back muscle pull and then leg cramps this week make me wonder if I'll see improvement or not. I'm trying to simply look at this as a warm-up for Y Nationals that are three weeks away. Guess I'll just do my best and see what happens. For the last workout before the meet, here is what we did:

    400 Warm-Up
    4x 50 Drill/Swim on 1:00
    3 x 100 Free on 1:40 (moderate pace - held 1:22s)
    1 x 200 Kick on 4:00
    4 x 25 Kick Fast on :45
    1 x 200 Free Easy
    1 x 200 Free ALL OUT w/ fins - got 2:05
    400 Cool-Down
    13 x 25 Block Starts (worked mainly back starts)
    Total Yards - 2325

    Working on my backstroke starts with my coach today was monumentally helpful. I never realized that throwing your arms to the side instead of straight over your head could result in a much more pain-free entry . When we were done working on the starts, I felt much more confident in my backstroke start. Needless to say, however, my back/shoulders were pretty red from my early start attempts. Guess we'll see what happens on Sunday.

    As to the meet, here's what I'm swimming (in addiiton to any relays the coach puts me in):

    Saturday:
    - 200 Free (goal time is 2:28)
    - 50 Fly (goal time is to go under :33 for the 1st time)
    -100 Fly (goal is to better my 1:19 and not get DQ'd)

    Sunday:
    -50 Free (goal is to break :30 for the 1st time)
    -50 Back (goal is to better my :38)
    -100 Free (goal is to go 1:06-low 1:07)

    Wish me luck and happy swimming to you!
    Categories
    Swim Workouts
  5. DOUBLE FAST Friday Mar 25th, 2011

    by , March 25th, 2011 at 05:34 PM (Ande's Swimming Blog)
    DOUBLE FAST Friday Mar 25th, 2011

    7 days til Zones & 34 til Nats
    working on: losing some weight, getting stronger in the weight room & faster in the pool.

    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    [ame="http://www.usms.org/forums/showthread.php?p=239296#post239296"]Lost Motivation?[/ame]

    Subscribe to Ande's Swimming Blog


    Tyler Coached
    UT, SCY main pool for swim downs after fast swims
    noon to 1:15
    dove in on around 12:09
    trained beside Darby, James,
    wore FS PRO LEGS


    WARM UP
    Board said 15 min choice


    Main SET:

    assigned 7 x 100 fast best average on 8:00
    did: 5 x 100 fast best ave
    dove off blocks,
    first 50 2 beat kick 2nd 50 6 beat kick, concentrated on pushing off deeper and SDKing went
    1) 54
    2) 53
    3) 53
    4) 53
    5) 53
    6) skip
    7) skip

    changed from FS PRO legskin to FS 1 jammer

    did 3 x 25 fr fast on about 5:00
    1) ???
    2) 9.9
    3) 9.8

    25 easy

    tired want to get FASTER
    time to CPP for ZONES

    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
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/11

    by , March 25th, 2011 at 02:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    SCY

    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or IM

    10 X 25
    odd: build to race finish
    even: blocks-sprint 25

    1 X 400 free OR 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy 1:00

    3700/3800Y
    Categories
    Swim Workouts
  7. Mar 25 - Friday light (x2)

    by , March 25th, 2011 at 11:26 AM (Dan's hobby/obsession)
    Today was kind of a hodge-podge workout dreamed up by one of my MYM teammates. Then the coach showed and decided to add a 500 Time Trial.

    I wasn't really sure what today would be, so I decided to wear my square-leg drag suit instead of my normal 2 pairs of jammers. I felt a little sluggish today, so maybe that was why.

    200 warm up
    3x200 (fr pull, br (pull 100/swim 100), fly (4x50)) about :30 rest
    5x100 (IM, fr, ba, br, IM) - intervals were 1:45 - 2:00, A little slow, so I tried to swim these "fast", but wasn't really feeling the speed this morning.
    4x50 IM order @ 1:00
    500 "for time" 5:50
    25's from mid point - nail the turn & breakout
    Total 2,100 SCY

    Like I said, I was feeling sluggish today, but I was very happy with the 500 time. I swam the 500 at Juanita a few weeks back and only got a 5:44, so 5:50 from a push, sharing a lane with 2 people, and wearing a drag suit was a good time for me. Of course, now I'm feeling a little guilty about the seed time I put for the 500 at PNA zones in a couple weeks, but I'll get over it.

    Later:
    I was going to be near another pool around the time of their masters workout, so decided to stop by for their practice. I was hoping for some sprint work from the blocks, but they were just doing some light drillwork - at least I got to use the blocks to work on my backstroke start. It still needs work, but, like my breaststroke, it's not going to get any better if I don't keep trying.

    600 warm up
    400 IM drill w/ fins kick/scull/drill/swim by 25's
    3x250 alt. stroke/free by 50 - 2 back, 1 fly
    6x100 pull @ 1:30 - descend 1-3, 4-6
    12 x 50 @ :55 IM order kick/swim by 25
    50 cool down
    + practiced some backstroke starts

    3,000 SCY

    Updated March 25th, 2011 at 03:35 PM by larsoda (added 2nd workout)

    Categories
    Swim Workouts
  8. FAST Friday Mar 25th, 2011

    by , March 25th, 2011 at 10:43 AM (Ande's Swimming Blog)
    FAST Friday Mar 25th, 2011

    7 days til Zones & 34 til Nats
    working on: losing some weight, getting stronger in the weight room & faster in the pool.
    For Zones I Entered the:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    Not sure If I'm going to really the
    1650, 500 or 1000 but there are no deck entries and I wanted to give myself some options incase I decided to swim them or go for splits. Will probably skip the 1650 to rest up for the 400 IM, we'll see.


    Men's Div 1 NCAAs have begun
    GO HORNS! so far they are 1st but Stanfor and Cal are right there. [ame="http://www.usms.org/forums/showpost.php?p=239108&postcount=66"]2011 NCAA RESULTS[/ame]

    [ame="http://www.usms.org/forums/showthread.php?p=239296#post239296"]Lost Motivation?[/ame]

    Subscribe to Ande's Swimming Blog

    Lifted Weights before practice today & I'm getting stronger. Plan to lift Sun, Tue, & Thu

    Whitney Coached
    UT, SCY main pool and diving well for swim downs after fast swims
    6:30 - 8:00
    dove in on around 6:35ish
    trained beside Chris, Jim, Larry, Marcio, Max, Mike, Nate, Ned, Todd, Tyler,
    wore FS 1 Jammer

    WARM UP
    Board said 15 min choice


    Main SET:

    10 x 100 fast best average on 10 minutes in heats leaving at 0 & 5:00 after
    dove off blocks, did the first 5 50 2 beat kick 50 6 beat kick
    1) 53
    2) 52
    3) 52
    4) 52
    5) 52
    6) skip
    7) 50 changed into FS PRO legskin & wore a cap

    did 150 to 200 swim down after each swim

    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

    Does anyone read my blog to the end?

    Updated March 25th, 2011 at 05:21 PM by ande

    Categories
    Swim Workouts
  9. Friday, March 25, 2011 5:30am

    by , March 25th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    Warmup: (this is basically my meet warmup too...I don't do too much)
    300 Free
    200 IM Drill

    2 x 50 Fly Drill/Fast by 25s

    1 x 200 IM FAST from a push went 2:18 (masters best 2:10.30)
    Got in my 200 IM swim that I didn't get to in last night's practice. Felt really good. Going to have a good 400 IM tomorrow at the meet.

    50 EZ

    4 x dive 12.5s

    50 EZ and out
    ------------------
    1000 Yards
  10. MATT Friday Workout

    by , March 25th, 2011 at 09:30 AM (Pete's swim blog)
    SCY

    400 Warm up

    16 x 100 - 1:15 (1:15 rest every 4 100s)
    50 Easy

    3 times through
    * 100 Stroke - 1:40
    * 50 Kick/50 Free - 1:30
    * 100 IM - 1:40

    7 x 125 - 1:45 (evens optional IM)
    25 easy

    200 Cool down

    (4050 total)

    This was a mix of our "favorite sets". I struggled badly through the 16 100s. Pool heat really got to me today but I haven't been feeling 100% for a while.
    Categories
    Swim Workouts
  11. Thursday, March 24, 2011 7:15pm at the Y

    by , March 24th, 2011 at 11:56 PM (Fast Food Makes for Fast Swimming!)
    Didn't wake up for practice this morning...maybe because I swam the night before. Oh well...at least I'm using my Y membership for admission rather than the cash I was paying out before.

    Warmup:
    2 x (100 Free/50 Back)
    300 Free Pull
    200 IM Drill

    8 x 25 SDK w/ full fins @ :40 (odds on back, evens on stomach)
    was holding :12-:13 on each one of these, on my stomach stayed underH20 until the "T" at the end, back was about 15 meters underH20

    100 Free EZ

    Now the plan was to swim a race paced 1/2 distance of each event I am doing this weekend (1000 Free, 400 IM, 200 Breast, 200 Back, 100 Breast, 50 Breast) These were all from a push since there's no diving at the YMCA pool

    1 x 500 Free (I cheated and did pull) went 4:48 (I also miscounted and stopped at the 450 OOPS!) Still it was a good swim...would've been 5:20ish. I've been only a 5:17 in a meet this year.

    200 EZ

    1 x 200 IM - I was out strong, :30 at the fly, feeling great on the back, until near the end of the 50 back...CRAMP in the calf! I just stopped and stretched it out.

    200 EZ

    1 x 100 Breast - went 1:16 - my masters best w/ dive is a 1:09.2, so from the push this time was pretty good.

    200 EZ

    1 x 100 Back - 2nd 25...same thing with my other calf...cramp!! That's it...I was done for the day. Not enough hydration in my body...and probably a little overzealous a couple days after being sick for a few days.

    200 EZ and out
    ----------------
    ~2600 Yards

    Other than the cramping, which I'm not overly concerned about, I feel great in the water. I'm expecting another weekend of fast swims. Inland NW Champs @ Univ. of Idaho - Moscow
  12. Taper (?) Day - State Meet Two Days Away

    by , March 24th, 2011 at 05:28 PM (Year Three: The Road Back)
    So today was another interesting day. Again, we didn't do much of a taper. The 20x75 set, I still managed to hold the :57s that I typically hold. Of course, I was worried about my calf muscles cramping by the end of the set, so I pulled the last four - and managed to hold 1:01s. Not bad all said. Anyway, here's what we did:

    400 Warm-Up
    1 x 100 Kick on 2:00
    4 x 25 Kick faster on :30
    4 x 100 Free Drill Cycle on 2:15
    20 x 75 Free on 2:00 (held :57s - swam first 14, pulled last 6)
    300 Cool-Down
    Total Yards - 2800

    I realized today that I need to do a couple practice backstroke starts, but today wasn't the day to do them. Tomorrow is intentionally written at about 1800 yards, so there should be plenty of time after that to get in block & back starts. Whew! The problem with my backstroke starts is that I always go too deep and stall underwater. I lose all of my momentum before I pop to the surface and can get my arms going. That being said, I've also made pretty big strides in the strength of my dolphin kicks since I last raced backstroke, so maybe that difference will really help. I guess time will tell...

    Happy swims to you!
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/25/11

    by , March 24th, 2011 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest workout
    SCY

    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45

    1 X 200 kick 4:15
    4 X 50 kick 1:00

    6 X 25 kick-fast- :45
    1 X 100 easy swim

    4 X 100 free 2:00
    #1 25 fast/75 easy
    #2 50 fast/50 easy
    #3 75 fast/25 easy
    #4 FAST

    2 X 100 easy swim down 2:00

    4 X 100 best stroke(no free or IM) 2:15
    Swim the same way as the 4 100's free above

    2 X 100 easy swim down 2:00

    5 X 50
    from the blocks, 25 sprint and turn, easy finish.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  14. Swim w/Speedy Speedo, Thursday, March 24

    by , March 24th, 2011 at 04:09 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo @ Oak Marr:

    Warm up:

    1 x butt dive

    600 various

    Transition:
    (while Pete warmed up)

    10 x 25 shooters w/fins

    4 x 25 overkick free

    6 x 25 burst dolphin kick

    Main Sets:

    8 x 50 kick (no fins) @ 1:00

    50 EZ

    4 x 25 burst free @ 1:00
    2 x 25 burst free w/parachute
    4 x 25 underwater torque drill (love this quasi plyo drill)

    125 EZ

    1 x 50 AFAP back shooter w/fins for time, 22 high-23 (11 at the feet)

    75 EZ

    2 x 25 burst w/parachute
    2 x 25 fast w/parachute (one breast, one dolphin kick on back)
    -- doing that last one kick gave me the idea to do "parachute shooters"
    2 x 25 parachute shooters

    50 EZ
    (no time to warm down)

    Total: 2250

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

    Commentary:

    As Speedo noted, I am enamored! With a new toy: the parachute. This is a resistance toy designed to strengthen swim muscles and improve power and speed. It has been sitting in my closet since Christmas and I finally dragged it out. (The snorkel is still there gathering dust.) At least, I was enamored during the workout; I'm pretty beat right now from the resistance sprints. I think doing too many of them would be hard on the shoulders. But I am quite intrigued with the shooter application. Speedo looked at me in horror when this idea dawned on me. Aside from bursts and fast 25s, another chute set I've seen is: 4 x 50: 1/3 Kick; 1/3 Scull; 1/3 Swim. Anyone have any others?

    Everything is sore again since I'm back to the grind. Really need to stretch tonight, but I think I'll save it for the gym tomorrow so I can sit on the couch instead.

    Updated March 24th, 2011 at 10:04 PM by The Fortress

    Categories
    Swim Workouts
  15. March 24 - Team workout & rabbits

    by , March 24th, 2011 at 12:32 PM (Dan's hobby/obsession)
    I managed to drag myself out of bed this morning to get over to the 5:30 practice with the Monroe Y Masters. I guess I really wanted to go because I found myself awake in bed waiting for my alarm this morning.

    It was a crowded morning today. 4-5 people per lane and a couple speedy new guys - "Helloooo, Rabbits". (hey, they wanted to lead the lane. I didn't force them to)

    The workout was a little heavy on kicking but had some fast stuff thrown in, too. The intervals were kind of all over the place (1:45 - 2:00 for broken 100's), so it was sort of a mix of sprint and threshhold work. But it was a good, short practice and I'm happy because I caught me some rabbit for breakfast.

    200 warm up
    8x50 drill/swim @ 1:00
    400 kick - written as "fast" 200 with board, 200 w/o board, did as 200 with, 200 w/o

    2x200 kick - 100 with board, 100 w/o



    8x100 75 fast, :10 rest, 25 sprint (#1, 3 & 5-8 free,#2 & 4 back) - caught my first rabbit on the first backstroke, caught the second one on #5 and finally gave him :10 lead on the last one....and caught him again.Most of the free were right around 1:00 - the last one was a :57.



    8x100 @ 1:30 build & descend 1-4 free, 5-8 back



    8x25 fly @ :30

    100 cool down

    3300 SCY

    Then I found out that I'd locked my keys in my car. Good thing I didn't have any plans for the morning. I'd decided to hang out and talk with a couple folks so by the time I got out of the locker room, everybody had left and, of course, I also locked my phone in my car along with the roadside assistance card.

    No problem. I found a bus schedule and rode halfway home on the bus and started the 6 mile walk home. I made it about 1.5 miles when the lady who works the desk at the Y drove by and asked if I wanted a ride. "YES" So that worked out OK.

    Of course I got home and found out that my wife (who's in Dallas until tonight) has my spare key in her purse. The car will wait until she gets home, I guess.

    Oh - shave, tech suit?

    I have been swayed by the comments from the forum folks and a review of my post-season behavior patterns. Rather than go into the off-season with regrets about what might have been if I'd only done this or that, I'd rather finish knowing that I did all that I could and left it all in the pool.

    So it's buy a fastskin and shave for zones for this old timer.

    Maybe next year I can save the fancy crud for nationals.

    Updated March 24th, 2011 at 01:18 PM by larsoda (added yardage)

    Categories
    Swim Workouts
  16. Wednesday, March 23, 2011 6:30pm @ Y

    by , March 23rd, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    I've been sick for the past couple of days with everything my kids had for the past few days before that!! At least I feel recovered now. I decided to hop in tonight during lap swim while my kids were in swim lessons on the other part of the pool. Did a "Fortress workout". It was hella tough too, I'm not used to working my kick like this. A BIG to everything Mrs. Fort does...she's a tough person to work her legs like she does.

    Warmup:
    200 Free
    200 IM Drill
    200 Kick

    w/ fins (full length)
    8 x 25 SDK on back @ :30 my legs were burning by the end of the 6th one.
    4 x 50 flutter w/ board @ 1:15 (:32, :30, :29, :29)
    2 x 100 SDK on back @ 2:30 (1:05, 1:04)

    by this point I had to take the fins off (feet sore), plus it was time to get out to get my son dressed from his lesson. (10 min. break)

    200 EZ swim

    w/ fins
    about 20 x 25 various (SDK on front/back, Fast Fly/Back/Free) on no particular interval

    **did some teaching/learning with another fellow lap swimmer who frequently is there when I'm there...

    after a bit more of EZ swimming did a:

    50 AFAP Free from a push (went :26)
    **The other guy went a :39 on his 50...then after a quick stroke technique correction he tried again and went a :36.
    -----------------
    ~2200 Yards

    I really enjoyed tonight...got in a good amount of positive work (no "garbage yardage")... & my legs and feet have a different feeling after practice. I think I'll start doing a day a week like this...it'll most likely help out my sprints which have been lacking lately. Leslie...you've inspired me!!

    **I'm noticing now that my lower back is a little more sore than normal, probably from the extra fin work that I'm not used to.

    Updated March 23rd, 2011 at 11:45 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Wednesday, March 23

    by , March 23rd, 2011 at 06:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Only grabbed a short swim workout. I arrived and the pool was closed -- probably due to a kid or noodler. So I had to wait a bit before diving in.

    Warm up:

    700 various

    Aerobic Kick:

    10 x 100 w/fins @ 1:30
    odds = back kick (work on perfect streamline)
    evens = dolphin kick w/board

    50 EZ

    Burst Dolphin Kick:

    10 x "25s" Squat Jumps @ :30
    -- Use fins. Dive down to the bottom of the pool (I was in 12 foot depth), get into a deep squat, jump off bottom of pool and fast SDK up to top, swimsuit should clear the water.
    -- this is a Salo set

    50 EZ

    10 x 25 @ :45
    burst dolphin kick shooter on belly + cruise
    -- started these @ :30, but it wasn't enough rest for really fast bursts

    50 EZ

    5 x 50 @ 1:15
    1st 25: With fins and kickboard, kick down to bottom of pool mid-way. Squat jump off bottom and then sprint dolphin kick to the end.
    2nd 25: EZ
    -- another Salo set

    100 EZ

    Total: 2700/1725 kick


    Hot Yoga, 90 minutes

    Ventured to hot yoga directly after the swim. I was extremely thankful not to have one of the heat nazi instructors who max out the heat. I was also happy to survive the class without bolting out the door. The 1:00 single leg balancing poses were, uh, challenging after 4 weeks off from yoga. These require consistent practice.

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

    Commentary:

    I'm still feel a little wired & tired. Maybe the hot yoga will help me sleep better tonight. Hamstrings are predictably sore from drylands.

    I'm a Tip!

    I felt very honored that Ande created a tip for me today: "Build a Fortress of Speed and Strength." I've been reading and applying his tips for years. I remember the SFF thread and the Ask Ande thread helped me immensely when I first started masters swimming. And I still have my own copy of the SFF tips that Ande gave me at Austin in 2008. My favorite SFF tips are: 1, 2, 3, 5, 29, 31, 60, 71, 113, 129, 165, 188. Probably my absolute favorite is the "rage to master" tip -- #60. I also like # 135 -- The Formula for Faster Kicking," but had to disregard the advice to "stop using fins." Fins work -- scientifically proven!

    Index to SFF: [ame="http://www.usms.org/forums/showpost.php?p=237620&postcount=1588"]U.S. Masters Swimming Discussion Forums - View Single Post - Ande's Swimming Tips: Swimming Faster Faster[/ame]

    Updated March 23rd, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  18. DOUBLE Wed Mar 23rd, 2011, 500 K in 6:00

    by , March 23rd, 2011 at 05:31 PM (Ande's Swimming Blog)
    Wed Mar 23rd, 2011

    weighed 217 after practice

    9 days til Zones & 36 til Nats

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY diving well which means warm
    noon to 1:15
    dove in on 12:05ish
    trained with Pat & Ritchie
    beside Bob & James ,
    wore B70 training suit Jammer

    WARM UP
    assigned 500
    did 250 ish

    Main SET:

    assigned 500 done 4 fl, 3 bk, 2 br, 1 fr
    did: 4 x 50 fr with 6 SDKs

    500 no board FLY KICK fast
    dove
    went 6:00,
    pretty sure that's a lifetime best for me


    assigned 500 IM
    did 5 x 50 fr

    BREAK

    20 x ??? on 1:20 4 easy, 1 FAST
    she gave us the choice on how far to go
    I chose 50, 50, 50, 25, 25 fr FAST from a dive off side
    held 9 highs & 10 lows

    then rested a bit
    did a fast 25 off the block
    bess timed
    roll start
    went 9.9 [/B]

    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
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/24/11

    by , March 23rd, 2011 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will start our taper for Y Nationals today. Meet starts in three weeks.

    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30

    8 X 100 free 1:45
    Swim @ 80/90%; #8 @ 100%

    2 X 100 easy 2:00

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

    8 X 50 1:15
    Stroke
    Swim @ 80/90%
    IM'ers: 2 of each

    2 X 100 easy 2:00

    8 X 25
    odd: build to race finish
    even: From the blocks; breakout plus three sprint strokes.

    WARM DOWN: 4 X 50 easy 1:00

    3600Y
    Categories
    Swim Workouts
  20. 3/23 - Solo Quality-type workout

    by , March 23rd, 2011 at 02:33 PM (Dan's hobby/obsession)
    After the discussions of the past couple of days I decided to look through by pile of index cards for a workout that had "Quality" yards but not so many that I'd have trouble maintaining intensity while doing the workout by myself. I found this one that I got from the NTC website from Nov. '09:

    500 swim (every 4th length backstroke)
    4x50 kick @ 1:00 IM order
    4x50 drill @ :55 IM order
    4x50 swim @ :50 descend
    10 x 25 @ :30 alt. EZ / Fast
    10 x 150 swim alt. Fast / Recovery combined interval 5:00 (1:37, 1:34, 1:33, 1:34, 1:35)
    400 Pull, alt. 50ba/50fr
    12 x 25 @ :30 kick/drill/swim IM order
    10 x 75 swim, alt. Fly/Ba/Br Fast, 75 Recovery, combined interval 3:00 (1:02, 1:00, :59, :57, :58)
    200 cool down

    4,500 SCY

    Starting off I was wondering about how this would go. My shoulders are STILL sore from the yardwork on Sunday and I'm still not sure what's going on with my energy level after Monday. But I figured skipping a workout didn't make me feel much better over the weekend, so I gave it the ol' college try.

    I was happy with the results. I was hoping to finish the 150's at 1:45 and came in under 1:35 on all but one. Not bad, since I did a 1:33 off the blocks on Friday with an audience. The IM's weren't as good, but I was still happy with my effort and felt good, which is not something I say very often after swimming breaststroke.

    Today I was thinking a bit about the question: "To shave, or not to shave?"

    I was surprised yesterday by the number of folks who chimed in with "Shave." In my short period back to swimming I haven't run across many folks who really have a passion for competition. I'm typically the one who's pushing for harder sets and breaking down the splits from races. Suddenly I'm the one who's saying "Wait, isn't this just a hobby? Is 1/2 second really that important?"

    The responses caused me to do some more thinking about why I put in the time I do. The obvious reason is because I want to swim faster. OK, so now I'm coming up on my final meet of the season and I've been working up to this point for a few months and my times have been steadily improving.

    So why not shave?
    Well, I'm just not that fast (yet?). If I was aiming for a record, or some cool goal, or even competing for a team victory that could be affected by a fraction of a second, then there'd be no question that shaving would occur.

    On the other hand, if I don't shave and I swim a :54.02 or a 1:58.01, will I feel like a schmuck for not shaving? probably

    So this is probably something that I'll continue to think about for the next couple of weeks.

    Now I've got to consider the other critical question. "To Tech-suit, or not to Tech-Suit?"
    Categories
    Swim Workouts