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Swim Workouts

  1. Tue Feb 1st, 2011

    by , February 1st, 2011 at 12:07 PM (Ande's Swimming Blog)
    Tue Feb 1st, 2011

    yesterday was Eric Shanteau's last practice at UT he's moving to LA to train with Salo. I dropped by UT's practice to shoot a few photos, will put some on FB soon

    Ian Crocker's training with Eddie again, getting back in shape, heard he recently went a 50 fl in 21.8 at a swim clinic. Last summer he did a 50 LCM fl in 24.0, didn't even warm up, just got up and did it in a jammer.


    Edited my Sun Jan 30th 2011 HR Postal Swim take 2
    Posted all my splits thanks to Tyler Blessing's cool Iphone app that counts laps and tracks splits, surprised I went a bit further in a jammer than I did in a full body B70 2 years ago. for grins I added up the last 33 50's in s spreadsheet
    to make a 1650, & it was 18:08


    for comparison here's

    Sun Jan 23rd, 2011 Went Postal 5130


    Saturday Jan 30th 2010 hour swim (did it but didn't submit) 5270


    1 hour postal swim January 24th, 2009 5385



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    Whitney Coached
    UT Swim Center, main pool
    6:30 to 8:00
    trained with Todd, Tyler, Marcio, Ned, Jim, Kelly & Richie
    Wore Yingfa jammer

    WARM UP
    swam around 400


    Main SET:

    4 x 100 on 1:20 desc done 75 fr 25 fl

    rest 1:40

    4 x 125 on 1:40 desc done 75 fr 50 bk

    rest 1:40

    4 x 150 on 2:00 desc done 75 fr 75 br

    rest 2:00

    4 x 175 on 2:20 desc done 75 fr 100 bk

    rest 2:00

    4 x 200 IM on 2:40 desc
    went 2:13 on #4

    rest 2:00


    assigned 3 rounds with fins of:
    200 k
    100 IM
    3 x 25 underwater
    25 fast
    DID: 2 rounds, didn't wear fins, cruised the kick in 2:40, skipped a 50 of the IM
    skipped the 3rd round

    rested around 10 min
    changed into Speedo FS Pro leg skin

    200 k fast from a dive
    todd got my splits off the clock
    went 2:12
    splits 1:04 1:08



    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 February 1st, 2011 at 12:32 PM by ande

    Categories
    Swim Workouts
  2. Tuesday, Feb. 1, 2011 5:00am

    by , February 1st, 2011 at 10:17 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    200 Pull

    Main: Got this idea from one of "Tall Paul's workouts"
    1 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    2 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    3 x 100 Free @ 1:10
    1 x 50 Kick @ 1:30
    4 x 100 Free @ 1:15 (changed the interval here, was getting tired, and now 1:15 was too easy)
    1 x 50 Kick @ 1:30
    5 x 100 Free @ 1:15
    1 x 50 Kick @ 1:30

    150 EZ

    200 IM Drill

    4 x 100 Kick w/ board @ 2:00
    4 x 100 Pull @ 1:30

    24 x 25 @ :30 Free/Fly
    -------------
    4000 Yards
  3. It's a Wrap for January, Jan. 31

    by , January 31st, 2011 at 07:28 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    Just did a Rich A. slow mo recovery swim with fins:

    700 various

    10 x 100 @ 1:45
    odds = backstroke
    evens = backstroke kick

    8 x 50 @ 1:00
    odds = breast
    evens = free

    100 dolphin dive

    Total: 2200 meters

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

    Commentary:

    I may have gone a wee bit crazy with drylands yesterday. Oddly, I thought it was a leg dominant workout, but my shoulders and back are much more sore (despite getting a mini massage from Mr. Fort). I guess med ball slamming and handstanding is a better upper body workout that what I've been doing in the gym? Anyhoo, I thought it best just to do a Rich A. slow mo type recovery workout to help flush lactic acid. We are expecting a wintery mix tonight. I just hope this doesn't foil my plans to HTFU and get in a sprint workout tomorrow.


    Monthly FLOG Totals:

    Swimming, 20x
    31.68 miles/55,764 yards
    17,525 yards kicking (31%)
    4,525 yard race pace(8%)*

    Weights, 8x
    Cycling, 1x
    Yoga, 10x

    Total workouts = 39

    * I define race pace to be between 90-100%, which would be my 50 or 100 pace. So these are all close to all out efforts.

    This was a very solid month of training for me. I swam 4-5 times per week, which is my max, of fairly low yardage. If I swim more than that, I am not mentally sharp enough for AFAP efforts and some burnout sets in. I did many doubles (12) and took 1 day off each week. That's definitely the most yoga I've done in a month. 8x isn't too bad for drylands since I intentionally took one week off.

    One more month of hard training, and then I plan to taper in March.


    Upcoming Spring Meets/Tentative Events:

    Warrenton Meet SCY, 3/6
    (cruising in late for some speed work off the blocks)
    100 breast (50 split)
    100 IM

    Albatross Meet SCM, 3/19
    50 back
    100 back
    200 back (if needed)
    50 fly

    Colonies Zones SCY, 4/16
    100 free (50 split)
    100 back
    50 fly
    2 chick relays

    Canadian Nats SCM, 5/20-22
    possibility, still waiting for meet info
    Categories
    Swim Workouts , Planning
  4. Mon Jan 31st, 2010

    by , January 31st, 2011 at 03:49 PM (Ande's Swimming Blog)
    Mon Jan 31st, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool
    Noon to 1:15 dove 12:05
    trained with Tyler, Amy, Brandon, James, Bob
    Beside Larry & Max
    Wore FS PRO jammer

    WARM UP
    swam around 500


    Main SET:

    20 x 75
    3 fr on 50, 1 k easy on 1:30

    1000 pull

    assigned 12 x 75 with fins
    3 fr on 45, 1 k easy on 1:30
    attempted it with out fins but couldn't make it

    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

    Updated February 1st, 2011 at 11:49 AM by ande

    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/11

    by , January 31st, 2011 at 02:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 moderate 2:00
    1 X 100 fast 2:00
    2 X 100 moderate 2:00
    1 X 75 fast 1:30
    2 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 75 easy -
    All choice.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    4 X 75 kick 1:30

    1 X 100 easy swim 2:00
    1 X 100 @ 100%
    1 X 100 easy swim

    12 X 100 free
    4 on 1:30
    4 on 1:20
    4 on 1:15

    OR

    9 X 100 1:40
    1-3: 75 fly/25 free
    4-6: 75 back/25 free
    7-9: 75 breast/25 free

    WARM DOWN: 4 X 50 easy 1:00

    5100/4800Y
    Categories
    Swim Workouts
  6. Monday, Jan. 31, 2011 5:00am

    by , January 31st, 2011 at 01:31 PM (Fast Food Makes for Fast Swimming!)
    I was nice to have a couple of days off from swimming over the weekend. My arms are a bit sore from playing with my Total Gym though, also cleaning up the yard finally that all the snow has left. We had snow early last fall and didn't get a chance to do it then.

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

    12 x 50 Free - 6 @ :50; 6 @ :45

    200 Free

    At this point we had 6 people in the lane, it was fun to say the least

    5 x 200 Free @ 2:45 (I held between 2:10-2:15 depending on when I would catch lap traffic)
    5 x 100 IM @ 1:45 (held 1:15s)

    8 x 75's from the blocks, with a "get out and walk around" to cool off. This repetitive diving/getting out and again was pretty tough really. Most of us were getting winded pretty quick.
    ---------------
    4100 Yards

    The pool was a little warm today, not quite like last week, but still about 84.
  7. MATT Monday Workout

    by , January 31st, 2011 at 09:42 AM (Pete's swim blog)
    Roger was still pushing hard this morning. The rest of us are tapering.

    SCY

    400 Warm up

    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)
    100 Kick Back - 2:00 (taper - 50 Kick Back 2:00)
    200 Breast - 3:00 (taper - 50 Free 1:00/50 Sprint Breast 1:00/50 Free 1:00)

    50 Easy

    100 Hard Kick

    50 Easy

    5 x 200 IM (taper - 5 x 100 IM)
    #1 - 3:00
    #2 - 2:55
    #3 - 2:50
    #4 - 2:45
    #5 - 2:40

    50 Easy

    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)
    100 Kick Breast - 2:00 (taper - 50 Kick Breast 2:00)
    200 Back - 2:30 (taper - 50 Free :50/50 Back Sprint :50/50 Free :50)

    50 Easy

    100 Hard Kick

    100 Cool Down

    (Total 4100 / 2900 taper)

    After a day off and a much lighter workout, I'm not nearly as sore as last week. Breast stroke felt pretty good. No knee pain at about 95% effort. I did the last 100 Hard kick with breaststroke kick on 1:27.
    Categories
    Swim Workouts
  8. So much for a month off. . .

    by , January 30th, 2011 at 08:47 PM (Grandma Got Run Over By A Swim Team)
    I couldn't stay out an entire month - I would go crazy, I'm sure. But my elbows don't feel any better or worse for not swimming - in fact, they seem to always feel their worst when I wake up - which is why I want to blame this on my RA and not the epicodylitis - but oh well. I've been wearing kinesio tape & taking arthotec & celebrex & I am ready to get back in. Went today to Bob G group - had to swim at 10:00 or I wouldn't get to swim on a Sunday - but they are nice & slow, and so was I, so it was a good first day back after nearly 2 weeks out of the water.

    100 warm-up
    4 x 250 on 3:30 each followed by an easy 50
    (Actually this is not tru - I was swimming with Gauldins group & they were doing 200's on the 3:30, 3:40, 3:50 & 4:00 - so I did the first ones 250, and the last 2 were 300's)
    200 easy
    4 x 100 IM on 1:45 each followed by 2 x 25 kick on :30
    (Again, a modified version of the groups set)
    300 pull no paddles
    2 x 150 breast free thingy


    Total: about 2500
    Categories
    Swim Workouts
  9. Sunday Double, Jan. 30

    by , January 30th, 2011 at 06:10 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    Decided to do my most of my workout today in the very large room usually reserved for exercise classes. It was empty. I therefore eschewed the heavy weights (no machines in this room) and did a functional core & plyo based workout, which was quite fun.

    Broomstick twists, 25
    bicycles on bosu, 2 x 50
    long arm crunches, 2 x 50
    reverse crunch w/yoga ball, 2 x 25
    V ups with med ball, 2 x 15
    hip hinges w/10 lb DBs on Reebok core trainer, 10 each leg (much harder than on the floor)
    one arm pull ins with 15 lb DBs in straight arm plank position, keep body as still as possible, 2 x 25
    walking lunges w/15 lb DBs, 2 x 25

    suspended reverse plank isometric, 2 x 1:00 (one with hands in pull up grip and one with hands in chin up grip)
    extreme angle isometric squat, 5:00
    camel isometric, 1:00
    handstand isometric, 2 x 1:00

    overhead squats w/25 lb broomstick, 25
    squat jumps w/broomstick, 10
    alternating squat & squat jump w/broomstick, 20
    plow position + roll up to tuck squat jump, 2 x 10

    10 handstands
    10 walkovers

    med ball slams in racquetball court, 10:00 (floor slams, wall slams, twisting slams, start slams, single arm slams, etc.)

    RC Work, 10-15 minutes

    Ate an energy bar and headed to the pool ...


    Swim/SCM/Solo:

    Technique Day -- nothing but 25s

    Warm up:

    600 various

    Main Sets:

    8 x 25 russian breast drill with fins

    8 x 25 fly w/fins @ 100 pace @ 1:00

    8 x 25 backstroke hesitation drill

    8 x 25 free w/overkick

    8 x 25 chest press fly

    20 x 25 shooters w/MF

    -- Used the long competitor MF today. I think I have to retire this one. The blade is so long (over a foor) that it places too much stress on the injured part of my toe/foot. I compensated by working on DPS and kicking from the chest down. 9 kicks per length on back or belly; 10 kicks per length on side. Tried to do a couple of these fast, but immediately got cramps, so desisted. Still waiting impatiently for my Finis Foil MF.

    100 dolphin dive

    Total: 2200

    10 minutes hottub

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

    Commentary:

    I originally had intended to go to my team practice this am. But I didn't get home from the high school district champs until 11:00 pm, which meant I went to bed after 1:00 am. So I just got up too late. Decided to do some functional dryland training and technique work for a change. I suspect I'm going to be just as sore from this body weight workout as I usually am from heavier weights.

    Mini Fort did pretty well at her swim meet, advancing to Regionals next weekend. Fort Son did very well at the Mid-Atlantic erg championships, and qualified to compete in the CRASH Sprints in Boston on Feb. 20. http://www.crash-b.org/. Problem is he's over 18 and born after X date and so can't compete in the 18 & U junior division, where (as a high school kid) he really belongs. The Open division will have Olympians and Ivy rowers, who would squash him like a bug. Mr. Fort opted out of the half marathon race because of the snow on the course and instead did a 24 mile run with his training partner. They meant to go 20, but miscalculated the distance. Geez.

    Updated February 1st, 2011 at 07:26 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sat Jan 29th, 2010

    by , January 29th, 2011 at 02:00 PM (Ande's Swimming Blog)
    Sat Jan 29th, 2010

    Thinking about taking another crack at
    the hour swim again tomorrow
    instead of asking
    what do I need to do to go faster?
    I should ask
    what do I need to do to go further?
    begin and swim at a smoother easier pace
    stop fewer times
    maybe I'll attempt
    10 x 500 starting on 5:40 then drop a sec each round after each one.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, south end, no BLOCKS
    7:30 to 9:00 dove in on time
    trained with Marcio, tyler, richie, pat, neal, nate, larry, mark, and jim
    Wore speedo FS 1 jammer

    WARM UP
    400
    300
    200
    100

    Main SET:

    8 x 100 fr on 1:10
    didn't feel good
    stopped to rest for 10 sec

    8 x 25 4 SDKs & 4 fast fly strokes

    changed into FS Pro

    8 x 100 fr on 1:10

    8 x 25 bk

    8 x 100 fr odds on 1:05 evens 1:10

    8 x 25 br

    8 x 100 k on 1:20 NO FINS
    MADE THEM ALL

    GOT OUT


    UT Men & Women swim AZ
    Today at at Noon MEN Women swim AZ


    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 29th, 2011 at 02:25 PM by ande

    Categories
    Swim Workouts
  11. Saturday Workout

    by , January 29th, 2011 at 09:35 AM (Pete's swim blog)
    SCY

    400 Warm up

    200 Kick w/ fins
    200 IM Drill
    200 Free

    400 Kick w/ fins
    400 Free down/IM back
    4 x 50 Fly - :55
    4 x 50 Back - :55
    4 x 50 Breast - 1:00
    4 x 50 Free - :50

    300 Kick w/ fins
    300 Free negative split
    4 x 50 IM order - :55
    4 x 50 Free - :55
    4 x 50 IM order - :55

    3 x 200 Pull - 3:00

    3 x 100 IM - 1:40
    3 x 100 Free - 1:30 negative split
    3 times through
    * 1 x 50 Stroke IM Order - :55
    * 1 x 50 Free - :55

    100 Cool Down

    (5400 Total)

    Worked out in Huntsville this morning. Saturdays in Huntsville are supposed to be the "easy" day but it never works out like that. Felt great through the 400's. Half-way through the 300's fatigue started setting in. I guess I'm not fully recovered from the double I did Thursday. 5400 is a lot longer than the Huntsville crowd usually swims. We were considering a double today but with the extra yardage from the morning workout, we decided to officially start tapering.
    Categories
    Swim Workouts
  12. Friday, Jan. 28

    by , January 28th, 2011 at 06:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    10 x 25 shooters, no fins, work on DPS

    10 x 25 w/fins
    5 fly no breathers, 5 free no breathers w/overkick

    50 EZ

    Speed Work:

    4 x (50 @ 90%/100 race pace + 50 EZ) @ 3:00
    back kick = 25
    fly = 26.5
    breast = 31.5
    fly = 25.5

    -- usually my kick drives my fly, but today my arms also felt pretty strong with lots of easy speed.

    100 EZ

    6 x (25 AFAP + 50 EZ)
    2 free
    2 fly kick shooter
    2 fly w/fins
    -- dove off side for first 4

    100 EZ

    8 x 25, done as 15 AFAP burst + cruise
    4 backstroke from the blocks
    4 breast

    200 EZ

    Total: 2900

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

    Commentary:

    My shoulders and upper back were pretty sore from weights yesterday, but I feel like I got in a decent speed workout despite that. I'm much more tired after than before. No idea whatsoever how Ande does double fast Fridays. There's only so much true AFAP workout I can productively do in one practice.

    I plan on taking tomorrow off and going to my team practice on Sunday.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/11

    by , January 28th, 2011 at 03:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 150 2:30 2:15
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick
    1 X 50 easy swim

    2 X{12 X 25 :45
    Sprint 20 yards, no breath.
    One minute break between rounds.

    1 X 50 easy swim

    1 X 100 kick 2:15
    2 X {8 X 25 sprint kick :45
    One minute break between rounds.

    1 X 100 easy swim

    9 X 200 free
    3 on 3:00
    3 on 2:40
    3 on 2:30

    OR

    12 X 150 2:45
    1-3: 50 fly/50 free/50 fly
    4-6: 50 back/50 free/50 back
    7-9: 50 breast/50 free/50 breast
    10-12: 50 fly/50 back/50 breast

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. DOUBLE Fast Fri Jan 28th, 2010

    by , January 28th, 2011 at 03:26 PM (Ande's Swimming Blog)
    DOUBLE Fast Fri Jan 28th, 2010

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, north end, BLOCKS
    Noon to 1:15 dove in on time
    trained in my own lane
    Beside james fike, guy & bob
    Wore FS PRO jammer

    WARM UP
    1000 done 75 fr 25 bk 75 fr 25 k
    STOP at 12:15

    Main SET:

    assigned: 2 rounds of

    50 fr fast
    went 26, skipped
    50 fr easy

    100 fr fast
    went 56, skipped
    100 fr easy

    200 fr fast
    went 2:02, skipped
    200 fr easy

    500 fr fast
    Round 1: went 5:14
    Round 2 5:04.4
    split: 100?, 1:58.9, 3:02, 400?
    split 2:02 on last 200,
    did it 400 2 beat kick, 100 6 beat kick
    tyler timed
    wore B70 legskin on 2nd 500 &
    in round 2 I skipped the 50's, 100's & 200's to rest up & try to go faster than this morning

    500 easy


    UT Men & Women swim AZ
    Today at 4:00 & Sat at Noon MEN Women swim AZ


    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
  15. Friday, Jan. 28, 2011 5:00am

    by , January 28th, 2011 at 10:13 AM (Fast Food Makes for Fast Swimming!)
    Today, I was tired, and on top of that, the temperature regulator at our high school pool is going nuts. One day it can be freezing cold, and the next it can be hotter than ever. Today was one of those hot days. Even warmer than the dumb YMCA pool! Had to be at least 87 today! I'm going to start taking my thermometer from work in there and take stats on the day-by-day status. Then send the results to the school district or someone about how much cost they are probably wasting to heat xxx million gallons of water xx degrees up/down daily. Maybe then we can get the regulator fixed. Right now, they just don't care...even later they still probably won't care!

    100 Free
    200 Free Pull
    100 Free
    100 Kick

    10 x 50 Fly @ 1:00 (held 33's)

    300 Free Pull

    8 x 25 Kick w/ board & fins @ :45 AFAP
    8 x 25 Fly @ :45 AFAP

    5 x 200 Free relaxed, :30-45 rest
    ---------------
    2700 Yards

    I guess I'll call this a recovery day. It was just too hot to do anything decent. At least I had a couple good fly sets in there!
  16. Fast Fri Jan 28th, 2010

    by , January 28th, 2011 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Jan 28th, 2010

    booked my travel arragements for Mesa AZ USMS SC Nats, yesterday

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool,
    5:30 to 7:00 dove FIRST
    trained with Mike & Max
    Beside Doug, Todd, marcio, Nate, & Chris
    Wore FS PRO jammer

    WARM UP
    800 done 75 fr 25 bk 75 fr 25 k

    Main SET:
    2 rounds of

    50 fr fast
    went 25, 25
    50 fr easy

    100 fr fast
    went 56, 56
    100 fr easy

    200 fr fast
    went 2:02, 2:01
    200 fr easy

    500 fr fast
    went 5:12, 5:06 (wore legskin in 2nd 500)
    500 easy


    Today at 4:00 & Sat at Noon UT Men swim AZ & Women swim AZ
    MEN Women swim AZ


    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 28th, 2011 at 10:17 AM by ande

    Categories
    Swim Workouts
  17. MATT Friday Workout

    by , January 28th, 2011 at 08:59 AM (Pete's swim blog)
    SCY

    400 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    If you get 10 seconds rest, substitute 50 free for 50 kick; if you don't substitute 50 kick for 50 free

    100 Easy

    1 x 200 Free - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00
    1 x 200 (100 Fly, 100 Pull) - 3:00
    1 x 200 (50 Fly, 100 Free, 50 Pull) - 3:00

    50 Easy

    1 x 200 Timed pull (2:35)

    100 Cool down

    (4050 total)

    Lots of pain but it should be worth it. I chickened out on the second set of 200's and swam backstroke instead of fly. Today was mostly about making splits and keeping focused despite extreeme fatigue. For the most part, I did ok but near the end, I started falling back into bad habits on turns. Tomorrow is the last hard workout day before taper.
    Categories
    Swim Workouts
  18. Thursday, Jan. 27, 2011 (Part 2) 7:15pm at the Y

    by , January 28th, 2011 at 12:11 AM (Fast Food Makes for Fast Swimming!)
    Did it again...double workout today, that makes two days in a row. My wife's been off work all week so it gives me the chance to get out at night for a little extra workout time.
    Another workout in the 85 degree YMCA pool, but I take what I can get.

    Warmup:
    1 x 500 Free

    2 x 400 Free Pull @ 5:30 (held 4:45s)
    3 x 300 IM @ 5:00 NO FREE (4:15, 4:12, 4:05)
    4 x 200 Free - Had plans to do this, but after so much yardage over the past couple days, I'm done...had to skip these
    5 x 100 Free @ 1:20 (1:10s) I was pretty wiped out at this point

    100 Free EZ
    100 Dolphin Kick on Back
    100 Free EZ

    At this point I was at 3000 and ready to get out, but I decided to test my body to see how tired it really was, with this

    1 x 100 Free AFAP from a push (no diving at the Y pool)
    I went a 58.5 or so... I definitely was under 59 on the pace clock, but either way it was really good. This showed me that I'm still good for speed, even after all the punishment I'm giving myself.

    200 EZ and out
    --------------
    3300 Yards + 4200 Yards from the morning...
    7500 Yards for the day
  19. Double Thursday Workout

    by , January 27th, 2011 at 05:12 PM (Pete's swim blog)
    Trying to beat myself us as much as possible without tearing/breaking anything. I pretty much went through my events for the Auburn meet in two weeks.

    SCY

    400 Warm up

    200 Fly timed (3:10)
    100 Easy
    100 Breast timed (?? Can't remember)
    100 Easy
    200 Free timed (2:38)
    100 Easy
    400 IM timed (5:50)
    100 Easy
    500 Free timed (6:22)
    100 Easy
    200 Breast timed (3:00)
    100 Easy
    200 Back timed (3:05)
    100 Easy
    50 Breast timed (:40)
    50 Easy

    8 x 100 Up/Down Fly Kick - 1:40 (:10) Start w/ 50 Fly Kick/50 Free

    200 Cool Down

    (4000 Total)

    That makes 8350 yards for the day. I'm pretty worn out but no sharp pains. Times were very slow but I expected it. I really just wanted to run through the event order. Focused a lot on holding my stroke together even if I was going slower than I wanted to. Good turns, good legal touches on the walls and strong finishes. After the 400 IM I was ready to call it a day but I convinced myself that the fly was over and all I really had to do was gut out a 500 free and I'd be most of the way there.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/28/11

    by , January 27th, 2011 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    4 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    3 X 100 free 1:30
    4 X 75 free 1:15
    6 X 50 free 1:00
    100's: swim #3 fast
    75"s: swim #4 fast
    50's: swim #3 and #6 fast

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    1 X 100 easy swim

    3 X 50 @ 100% choice 3:00
    1 X 50 easy

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Twice through. Round 1 intervals left, 2 right.

    OR

    1 X 400 IM 6:40
    1 X 200 IM 3:20
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    5300 or 4900Y
    Categories
    Swim Workouts