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Swim Workouts

  1. Taper Day 11 for Y Nationals

    by , April 11th, 2011 at 01:12 PM (Year Three: The Road Back)
    I fly out in three days. Yikes - when did it get so close? While I'm looking forward to swimming in my first nationals, the nerves are starting up and I'm struggling to maintain my "just go and have fun" attitude. After all, according to my seed times, I'm in no danger of actually winning anything. Truly, I'd just like to have a number of PB's - that would be awesome! And, to go under :30 Free from the blocks (I've done it once in a relay). That would be awesome. I have other goals too, but am starting to feel like being SOOOO goal-oriented is part of the nerves. So what if I don't get NQT's at this meet. There are plenty of other meets between now and next summer... aren't there? Anyhoo....

    Here's what I did today (with my lane mates all back from Spring Break ):

    400 Warm-Up
    1 x 200 Kick on 4:00 (w/ fins)
    2 x 50 Kick Faster on 1:30 (w/ fins)
    4 x 25 Kick Fastest on 1:00 (w/ fins)
    4 x 25 Power 15 yds, Smooth 10 yds on 1:00 (2 fly, 2 free)
    6 x 50 Drill/Swim on 1:10 (did 2 fly, 4 free)
    1 x 200 Broken 200 on 4:00 (wore fins, did 2:02)
    400 Cool-Down
    Total Yards - 1800

    Not feeling great in the water today, but I never seem to feel great the day AFTER I have a day off. Actually, I'm debating going in on Thursday morning before going to the airport to do an easy 1500-2000 yards, so I don't have this "blah" feeling on Friday morning for my first two races. That being said, a 2:02 200 Free?! I realize I was wearing fins and it was broken for :10 after each 50, but AWESOME! Now, if I can only do something similar.... that would be a great swim. The only problem with the broken 200 is that I didn't find a good rhythm on my stroke until the 3rd 50. Guess I need to work on that.

    Two practices (maybe three?) left before Y Nats! Color me excited....

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  2. Monday, April 11, 2011 5:00am

    by , April 11th, 2011 at 12:15 PM (Fast Food Makes for Fast Swimming!)
    Felt good after the meet on Saturday. This was a first...to actually feel great on the Monday morning afterwards...maybe it's still the fact that I did NO COOLDOWN during of after the meet. Nahh....probably just a coincidence.

    This workout was one that I made up for the group, and the coach decided to do it today, so I kinda had to swim it. I got the idea from many people online here with the type of "alphebet" workout.
    I'll write the workout how it was written for the others, and (my intervals).

    A. 4 x 50 Kick @ 1:00 they used fins (:55 w/ no fins)
    B. 4 x 75 @ 1:30 (1:00)
    C. 6 x 25 Stroke @ :30 (:30 AFAP)
    D. 200 IM Drill/Swim by 25s (:15 rest)
    E. 300 Free

    Swum as:
    Part A.
    Part A & B
    A, B, & C
    A, B, C, & D
    A, B, C, D, & E
    Stay on interval throughout.
    ------------------
    3350 Yards

    I think the group as a whole really enjoyed the practice, after they figured it out. Kinda nice for a change.

    This was a fun little practice. The others in my lane that hopped in at 5:30 to do their "traditional" warmup didn't seem to like what I was doing, but I didn't care. I just stayed on my interval and went with it...swimming around them, stopping at the end of each 25, 50, etc... They got annoyed...but it's not my fault they're not following or joining the written set.
  3. MATT Monday Workout

    by , April 11th, 2011 at 11:23 AM (Pete's swim blog)
    SCY

    500 Warm up

    12 x 100 Up/Downs
    #1-6: Kick - 1:40 (:10) Start with 50 Kick
    #7-12: Fly - 1:30 (:05) Start where kick up/down left off.
    100 Easy
    This always sets me up for the big hurt when we change from kick to fly. I make the last 75 Kick/25 free and then end up doing a 100 fly on 1:40. Being 10 seconds down, there is no longer any hope for rest for the final 500 yards of fly/free. In some way, I'm sure it is good for me.

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 shoot for :35
    * 100 Easy - 1:30
    * 100 Hard - 1:30 shoot for 1:10
    50 Easy

    200 Timed pull (2:21)

    25 Easy

    4 x 50 Fly work in teams of two. While one team mate is swimming, the other does crunches, sit ups or leg lifts on deck.
    This hurt really bad. It also made me appreciate swimming fly.

    175 Cool Down

    (3650 Total)
    Categories
    Swim Workouts
  4. Sunday, April 10

    by , April 10th, 2011 at 04:27 PM (The FAF AFAP Digest)
    @ Gym:

    15-20 minutes of RC exercises

    30 minutes stretching:
    -- dynamic stretching, broomstick ([nomedia="http://www.youtube.com/watch?v=Z4c95kosHes"]YouTube - Shoulder Rotational Stretch, Dynamic Flexibility Exercise[/nomedia]), static stretching

    @ SCM Pool:

    30 minutes slow swim
    10 x 25 shooters
    100 EZ

    20 minutes in hottub

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

    Commentary:

    Snuck in a recovery workout between today's activities. I'm actually looking forward to a recovery week as well. And I'm super busy this week, so eliminating the gym will free up some time.

    I'm very proud of my Lil Fort. Today was her first running race -- a local 5K to benefit her elementary school. Very good turnout and Mr. Fort's training partner got schooled by a marine to his dismay. I was slightly worried because it was hilly course, but she was undaunted. She came in at 27:30 and was the fastest 14&U girl. She had too much in the tank at the end because she sprinted the last 1/3 mile or so. Now she's all fired up for her 5K in Boston next Sunday. Mr. Fort, on the other hand, is battling a hamstring problem again. He hasn't run for a week (but done hard biking), so he's hoping he can actually make it through the marathon.

    And speaking of Boston, I've got to find a place to swim. I finally focused on my travel schedule, and I'm gone from Saturday evening to Tuesday afternoon. I don't think I'll have any time to swim until late Monday afternoon with our busy schedule. But I have to get in the water sometime while I'm there!

    Updated April 11th, 2011 at 12:15 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  5. Taper Day 11 for Y Nationals

    by , April 10th, 2011 at 08:17 AM (Year Three: The Road Back)
    Last Saturday practice before Y Nationals and the last day I planned to really push it and swim the all out efforts hard. But... I was feeling really, really sluggish in the water on my warm-up. The pool was really crowded this morning (much to my surprise). On the plus side, a father asked me if his daughter could share the lane with me. She was about 9 and cute as anything. When I asked her if she was on a swim team, she said no, "but she was practicing for her first triathalon of the season - she was planning 5 altogether"! Go little girl!

    So, I'm feeling sluggish and I have a dynamo youngster sharing a lane with me. Huh... We shared a lane until I was done with my kick set. (Then, the man sharing with her father was finished and she scooted over to his lane.) I ended up sharing with another guy who hopped in about two minutes later until a lane finally opened up as I was getting ready for my 50s. I moved, as I was finding it hard to do AFAP while dodging another swimmer in the lane. Anyhoo, here's what I did:

    400 Warm-Up
    8 x 50 Kick on 1:15, 25 underwater/25 choice
    1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
    4 x 100 Free AFAP on 2:00 (went 1:33-ugh!, 1:22, 1:17, 1:14)
    1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
    4 x 50 Free AFAP on 1:30 (went :34, :33, :33, :32 - was hoping for faster....)
    1 x 100 Drill Cycle on 2:15 (did fly w/ fins)
    6 x 25 Free AFAP on 1:00 (went :14, :14, :12, :13, :13, :12 - Whew and YAY!)
    400 Cool-Down (done as 25 drill stroke/25 free - 2 rounds of each stroke)
    Total Yards - 2250

    Not a great day in the pool, but still a day in the pool. Not only sluggish, but I felt really tight and made an effort to stretch out my muscles (and shoulders especially) right after my swim and periodically throughout the rest of Saturday. Decided it's time to stop push-ups/pull-ups, etc. so there is no arm/shoulder fatigue going on. Anyhoo, Sunday is my rest day, so hopefully I'll get back into the pool on Monday and have a great few days of practice before I fly to Florida on Thursday. I would love to go to Florida feeling really confident. The 100 times today sapped that a bit (although there was a guy in my lane at the time), but I was feeling much better after the 25s (don't recall ever doing a 25 in under :15, much less 6 of them in a row and a :12 - holy cow!)

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  6. Saturday, April 9, 2011 NW ZONE Results

    by , April 9th, 2011 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    I had a great meet. 5 new masters best times out of 5 swims today!!!
    I didn't get a real chance to do any cool down, so I just did the whole meet "cold turkey", which I wouldn't advise to most people, but for me today it was working so I went with it.

    Note: These are unshaved, untapered, very tired James doing these swims, and I still did good. I can't wait till Nationals to see what comes then!!

    400 IM - 4:35.01 Best time by 4.7 seconds!
    29.91 / 31.56 = 58.47 (pretty ok)
    36.15 / 35.53 = 1:11.68 (this was good for me)
    40.57 / 41.20 = 1:21.77 (feeling the burn here)
    32.21 / 30.88 = 1:03.09 (ouch)
    Overall a great swim. The whole heat was pretty quick.
    [nomedia="http://www.youtube.com/watch?v=-Ztx4fvY_hg"]YouTube - 4-9-11 400 IM NW Zones.mp4[/nomedia]


    50 Breast - 31.18 Best time by .3 seconds!
    This swim was pretty good. 13 heats after the 400 IM...I think I warmed down a 50 aftert the 400 IM and that was the extent of my warming down for the meet.

    200 Free (as Fly) - 2:06.07 Best Fly time by 1.7 seconds!!
    27.09
    31.71 (58.80)
    32.78
    34.49
    on a slight technicality it was a best time swim...I did do a couple 1 hand touches on purpose...didn't hit the timing correct coming into the walls, so I just dropped the arm down, took an extra breath, then turned. Even with 2 hand touches, I'm sure I still would have had a best time. It was finally nice to race a 200 Fly with "competition". Most of my meet swims are solo in a sense. Nationals will be fun in this one.
    [nomedia="http://www.youtube.com/watch?v=Hbd0yoWGkEQ"]YouTube - 4-9-11 200 Fly in the Free event NW Zone.mp4[/nomedia]


    200 Back - 2:15.94 best time by .5 seconds!
    31.25
    34.11 (1:05.36)
    35.42
    35.16
    KNelson and I were the 2 non backstrokers in the final heat, and it showed. I swam right next to John Keppler, who went a 1:58 or so. That Guy was out there too, doing something like a 2:08. There were a couple other times behind him before I hit the wall. Oh well, at least its over.

    100 IM - 59.76 - best time by .8 seconds!
    I was really surprised by this one. I knew I wanted to make it 5 for 5 on my best times for the meet, and in the back of my head I wanted to get under a 1:00, but I truly didn't expect to do it. I hate the 100 IM, it's just way too sprinty for my blood!! Still to break a minute I felt like a kid again...remember how happy you were to finally break a 1:00 in the 100 Free??? That's the kind of feeling I had this afternoon. After furthur review, I won the heat by .03, and .05 over 2nd and 3rd place!
    [nomedia="http://www.youtube.com/watch?v=sQSF3Dfteto"]YouTube - 4-9-11 100 IM NW Zone.mp4[/nomedia]


    The PNA meet will still be continuing tomorrow, but I was only headed there for 1 day, that's why I swam the 5 events all today. Good luck to everyone else out there tomorrow!!

    My kids also wrote on my back for the meet, here is the picture:

    Updated April 10th, 2011 at 01:18 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
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  7. Sat Apr 9th, 2011

    by , April 9th, 2011 at 12:44 PM (Ande's Swimming Blog)
    Sat Apr 9th, 2011

    20 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well
    7:30 to 9:00 dove in 7:35ish
    trained with nate
    beside marcio & chris
    wore FS 1 Jammer

    WARM UP
    did easy 50's
    stop at 7:50

    Main SET:

    ASSIGNED: 5 rounds of
    5:00 swim for distance
    1:00 break
    4 x 50 desc on 1:15 desc, 70, 80, 90, 100%
    4 x 25 on 30 odds 1 br evens 0 br
    1:00 break

    DID:

    round 1: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50 went 25 on #4 from push
    4 x 25 breath control

    round 2: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50
    went 24 on #4 from push
    4 x 25 breath control

    round 3: did 5 x 50 on 1:05 during 5:00 swim
    3 x 50, skipped #3,
    went 23 on #4 from dive
    4 x 25 breath control

    round 4: did 5 x 50 on 1:05 during 5:00 swim
    2 x 50 skipped #'s 2 & 3,
    went 22.8 on #4 from dive
    4 x 25 breath control

    round 5: did 2 x 50 on 1:05 during 5:00 swim, got out to rest
    skipped 1, 2, & 3 of 50's to rest
    went 21.9 on #4 from dive off side
    50 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  8. Sat Apr 9th, 2011

    by , April 9th, 2011 at 12:44 PM (Ande's Swimming Blog)
    Sat Apr 9th, 2011

    20 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well
    7:30 to 9:00 dove in 7:35ish
    trained with nate
    beside marcio & chris
    wore FS 1 Jammer

    WARM UP
    did easy 50's
    stop at 7:50

    Main SET:

    ASSIGNED: 5 rounds of
    5:00 swim for distance
    1:00 break
    4 x 50 desc on 1:15 desc, 70, 80, 90, 100%
    4 x 25 on 30 odds 1 br evens 0 br
    1:00 break

    DID:

    round 1: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50 went 25 on #4 from push
    4 x 25 breath control

    round 2: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50
    went 24 on #4 from push
    4 x 25 breath control

    round 3: did 5 x 50 on 1:05 during 5:00 swim
    3 x 50, skipped #3,
    went 23 on #4 from dive
    4 x 25 breath control

    round 4: did 5 x 50 on 1:05 during 5:00 swim
    2 x 50 skipped #'s 2 & 3,
    went 22.8 on #4 from dive
    4 x 25 breath control

    round 5: did 2 x 50 on 1:05 during 5:00 swim, got out to rest
    skipped 1, 2, & 3 of 50's to rest
    went 21.9 on #4 from dive off side
    50 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  9. Saturday Workout

    by , April 9th, 2011 at 10:14 AM (Pete's swim blog)
    SCY

    500 Warm up

    200 Kick
    400 Indiana IM (50 Fly/100 Back/100 Br/100 Fr/50 Fly)
    200 Kick
    400 Pull
    200 Kick

    200 IM
    200 Free
    200 IM
    200 Free
    400 Pull
    4 Times through
    * 50 IM order
    * 50 Free
    2 Times through
    * 100 IM
    * 100 Free

    3 x 150 Free/IM Order/Free
    3 x 50 IM Order Down/Free back

    (5100 Total)
    Categories
    Swim Workouts
  10. Double Fast Fri Apr 8th, 2011

    by , April 8th, 2011 at 05:21 PM (Ande's Swimming Blog)
    Double Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1:15 dove in on time
    trained with Todd the Breastroke god
    beside James Fike, Bob, & Larry
    wore FS 1 Jammer

    WARM UP
    stop at 12:10

    Main SET:

    ASSIGNED: 8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr done 50 fast for time, 50 easy
    held 29's

    100 easy

    ASSIGNED: 8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr
    done 50 fast for time, 50 easy
    held 28's skipped #7 went 26.7 on #8

    100 easy

    ASSIGNED: 6 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    DID: 4 x 100 fr
    done 50 fast for time, 50 easy
    went 30, 28, 28, 27
    skipped #5 & 6

    changed into old B70 legs

    50 FAST
    went 25.8


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  11. Blocks! Friday, April 8

    by , April 8th, 2011 at 05:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

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

    Commentary:

    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 06:21 PM by The Fortress

    Categories
    Swim Workouts
  12. Taper Day 10 for Y Nationals

    by , April 8th, 2011 at 01:37 PM (Year Three: The Road Back)
    Whereas yesterday I felt really good in the water, today I felt completely sluggish. Ugh.... From the get-go, it was a struggle to feel like I was maintaining any sort of consistent speed. But, I was solo-coached again today as everyone else is still on Spring Break, so that helped - and the coach helped bolster my confidence too. With all that said, the 2nd set was particularly challenging for me (see earlier "sluggish" comments above), but I made all the intervals. The 25s and 100s I made with at least :07 each time. The 50s on :45 hovered around :05 rest. Whew... here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 200 Kick on 3:30 (wore fins - did 100 flutter, 100 dolphin)
    - 4 x 25 Kick FAST on :30
    2 sets:
    - 4 x 25 Catch-Up Drill on :30
    - 2 x 50 Free on :45
    - 1 x 100 Free on 1:30
    - 2 x 50 Free on :45
    - 4 x 25 Free on :30
    200 Cool-Down (done as drill fly/swim free per 50)
    Total Yards - 2500

    While the ladder set was exhausting, I did feel pretty good when I got through it. Today was just one of those days when I really felt like doggin' it and even briefly thought of doing a 75 on the 100. My coach would have been ! But, I prevailed, kept going, held the intervals, and was really glad when the two sets were over.

    Tomorrow is a sprint-happy Saturday (still holding at 2500 or so yards for us Y Nats swimmers), so it should be interesting. Hopefully, the fast times during practice will continue to show up. After tomorrow's practice (going full-tilt on sprints), I will be easing up a bit as Thursday is fast approaching....

    Nerves for a national meet? Nah.... Of course I have nerves. I'm trying not to, but I've never actually gone this far for a meet before and have never competed in an outdoor pool. Oh! And, any tips like the "remember the sunscreen" and "remember something for your feet on the pool deck" would be most appreciated as those items are not something that typically goes into my meet swim bag.

    Happy swims to you and enjoy your weekend!
    Categories
    Swim Workouts
  13. Friday, April 8, 2011 5:15 am 1 day taper day :)

    by , April 8th, 2011 at 11:01 AM (Fast Food Makes for Fast Swimming!)
    I was so full of energy and felt great in the water this morning after not doing doubles last night.
    Another easy day in the pool with a little bit of fast swimming, and I'm ready to go. NW Zone Champs here we go!!!

    Warmup:
    200 Free
    200 Free Pull
    100 Dolphin Kick no board underH2O on front

    10 x 50 @ 1:00
    odds free strong
    evens 25 drill/25 swim (2 fly, 1 back, 2 breast)

    1 x 100 FLY AFAP from push- went 1:00.5
    coach hadn't gotten into the pool yet, and she said I was a :29 at the 50 on the pace clock.
    Felt really smooth, probably will be able to lead out my 400 IM with a 58 low or so tomorrow. I take advantage of my strong strokes, my backstroke will be what it is whether I go fast or slow in the fly anyway, so might as well go for it!!

    100 EZ

    300 of random stuff, including a video swim of a 50 Fly. I looked good.
    -------------------
    1500 Yards

    400 IM tomorrow, and then 4 other events to go along for the ride. My 200 Fly in the 200 Free heat should be another fun one too. Lets see how many of them I can beat!!
  14. MATT "Make it up as you go" Friday Workout

    by , April 8th, 2011 at 10:55 AM (Pete's swim blog)
    More make it up as you go.

    SCY

    600 Warm up

    7 x 150 - 2:30 50 Swim/50 Kick/50 Swim

    3 x 25 - :40 No breath
    4 x 25 - :30 Fly
    3 x 25 - :40 No breath (really tough after fly)
    4 x 25 - :30 Back
    3 x 25 - :40 No breath
    4 x 25 - :30 Breast
    3 x 25 - :40 No breath
    4 x 25 - :30 Free
    100 Easy

    5 x 100 Breast - 2:00
    Reduce stroke count by 1 each 100

    4 x 50 - :50 IM order
    4 x 50 - :50 swim/kick IM order
    4 x 50 - :50 kick IM order (I did breast kick)

    200 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  15. Thursday, April 7

    by , April 7th, 2011 at 11:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia="http://www.youtube.com/watch?v=ob5VdXO1vcs"]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. http://boddickerperformance.com/?p=1135. Depth jumps also look fun: [nomedia="http://www.youtube.com/watch?v=_FZM29fV1oc"]YouTube - Depth Jump - Rebounds[/nomedia].


    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.


    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300

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

    Commentary:

    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 8th, 2011 at 12:03 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/11

    by , April 7th, 2011 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400
    Broken :15 @ 200
    Fins optional and recommended

    4 X 50 kick 1:15

    4 X 75 1:20
    50 perfect stroke/25 fast

    4 X {dive-turn-finish

    CHOICE OF FOLLOWING SET:

    Sprint/Middle Distance:
    10 X 50 1:20
    odd: perfect stroke
    even: Descend 2-4-6-8-10 to fast

    OR

    Distance:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy 1:00

    2300/2500Y
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/11

    by , April 7th, 2011 at 02:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    3 X 200 3:30
    2 X 100 1:30

    1 X 600
    Broken :10 @ each 200
    Fins optional and recommended

    5 X 50 kick 1:15

    4 X 50 swim 1:15
    Descend 1-4; #4 @ 100%

    6 X 25
    odd: build to race finish
    even: sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2400Y
    Categories
    Swim Workouts
  18. Thu Apr 7th, 2011

    by , April 7th, 2011 at 12:47 PM (Ande's Swimming Blog)
    Thu Apr 7th, 2011

    22 days til Nats

    yesterday my shoulder / neck / trap pain was dimminished by a toothache in my lower right rear molar, saw the dentist this morning and hopefully things will improve

    2011 South Central SC Zones Results are UP


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well, warm
    6:30 - 8:00 dove in around 6:35
    trained with Tyler & Nate beside Todd, Marcio, & Chris
    wore FS 1 Jammer

    WARM UP
    2 rounds of 200 150 100k 50


    Main SET:

    5 x 200 fr on 2:30 70%
    held 2:15's

    4 x 25

    4 x 200 fr 80% on 2:30
    held 2:10's

    4 x 25

    3 x 200 fr 85% on 2:30
    held 2:08s

    4 x 25

    2 x 200 fr 90% on 2:30
    went 2:05, 2:02

    50 easy

    got out at 7:40 to make dentist appt at 8:00


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  19. Taper Day 9 for Y Nationals

    by , April 7th, 2011 at 12:32 PM (Year Three: The Road Back)
    Today was an on-my-own day in the pool, but some triathletes training for an Ironman were in the next two lanes, so at least the pool wasn't completely empty. I decided that I am going to swim hard today and tomorrow for all the sprints and then start taking it a bit easier early next week as I fly to Florida exactly one week from today. Here's what I did:

    400 Warm-Up
    1 x 200 All Drill on 4:00 (did 100 fly, 50 back, 50 free)
    4 x 25 FAST Kick on 1:00 w/o fins
    4 x 50 Free on 1:30 - 15yds Power/35yds Smooth
    4 sets:
    - 1 x 75 Free on 3:30 (swim at 100 speed)
    - 1 x 50 Easy Free (did w/i 3:30 interval)
    1 x 400 Easy Kick w/ fins
    400 Cool-Down (drill/swim by 50 - 2 drills per stroke)
    Total Yards - 2200

    All in all, this was a very encouraging workout for me. I felt really smooth during my 400 warm-up, which put me off to a great start. Then, during the 4x25 Fast Kicks w/o fins, I was surprised at how quickly I got to the other side of the pool and how much my kick has improved over recent months.

    Having decided before getting to the pool that I was going to give my all today, I had calculated where I wanted to be on the 75 Free sprints (based on wanting to best my race time of 1:07.29 and figuring I'd gain at least :01-:02 when going in from a dive) and figured that from a push I should hit the 75-yard mark around :54ish. I ended up swimming the 75s as :51, :52, :52, and :51.

    I am definitely encouraged right now. I had the option (according to the written workout) of wearing fins during the 75s and pushing "better than race" pace, but I decided that I wanted to really see where I was right now - going back to Ande's "Test Your Taper" SFF tip. Having never tapered before, I've been wondering what it's supposed to feel like, what results I should see, how hard I should be sprinting, etc. Today's times tell me I must be doing something right.... now I'm just hoping that those times bode well for YNats.

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  20. Thursday, April 7, 2011 5:15 am #7 for the Week

    by , April 7th, 2011 at 11:33 AM (Fast Food Makes for Fast Swimming!)
    Swim #7 for me this week. I'm doing a reverse taper of sorts for the NW Zone meet. Actually swimming more yardage than normal tends to work good for me with the longer events. I'm definitely NOT a sprinter, but I still like to go fast 100s/200s

    Warmup:
    200 Free
    100 Back
    200 Free Pull
    100 Back Pull
    100 Fly Drill
    150 Kick
    150 Free

    12 x 100 Free easy swimming not much effort
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20 (I did pull here)

    6 x 50 Kick @ 1:00

    for 5 minutes
    ---------------
    2500 Yards