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Swim Workouts

  1. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 20 x 50s? So much for a taper....

    by , March 23rd, 2011 at 12:31 PM (Year Three: The Road Back)
    With the Indiana state meet only a few days away, I figured that we'd be into our "taper" time as a team by now. While the workout was only 2750 total yards (I ended up doing 2900 - more on that in a minute), it was a bit surprising. Here's what we did:

    400 Warm-Up
    3 x 100 Free Drill Cycle on 2:15
    6 x 25 Power Free on 1:00
    20 x 50 Free on 1:30 (hold best average)
    4 sets:
    - 1 x 50 Kick moderate on 1:15
    - 3 x 25 Kick FAST on :30
    400 Cool-Down
    Total Yards - 2750

    As we started the 20x50s, I told my coach initially that I was going to hold :35s. After the first two 50s, I told him I was upping the time to :37s. With the effort I was expending to make a :35, I didn't see how I could hold them through the next 18 rounds. Needless to say, the coach "didn't hear me" and told me to pick it up. That's when I started playing with my breathing again. I had forgotten how much my breathing pattern seems to translate into increased speed with decreased effort. Maybe it sounds weird, but if I breathe every 6 strokes, 6 strokes, 4 strokes, flip turn, then every 4, and finally every other stroke on the 50, I can lose a second (easy) and not put out as much effort. A GOOD THING TO BE REMINDED OF AS THE MEET APPROACHES! Anyhoo, I managed to do all of the 50s holding an average of :35 (with one or two :37s thrown in [no :36s - odd, eh?] and four :34s!).

    Unfortunately, on the kick set, I only made it through the first two rounds completely. On the third round, my right calf cramped up on the 1st 25 and I missed the next two 25s massaging the cramp out. Then - being me - I did the next easy 50, but when I went to do a fast 25, the other leg (left) cramped up REALLY HARD and I limped back to the side wall and skipped the next two 25s. I pulled most of my cool-down, but was able to swim the last 100 of my cool-down without incident.

    So, the 2650 I made in the workout was then bumped up another 250 yards because we worked some more on block starts. I am feeling really good about my starts right now. Probably more comfortable with block starts now than I ever have been before.

    My main worry right now, though, is that as I type this at my desk, my left calf is still "reminding me" that it isn't happy. I keep taking breaks to massage the muscle, but I feel its tightness whenever I get up to walk around. Anyone have any suggestions / tips for loosening up the muscle so it doesn't cramp up again this weekend? I making sure I'm taking in additional fluids (and I've eaten a banana ). Any other ideas?

    Thanks and happy swimming!
    Categories
    Swim Workouts
  7. Wed Mar 23rd, 2011, 50 FR 22.5

    by , March 23rd, 2011 at 11:32 AM (Ande's Swimming Blog)
    Wed Mar 23rd, 2011

    9 days til Zones & 36 til Nats

    Shot [ame="http://www.usms.org/forums/showpost.php?p=238980&postcount=60"]pics at Womens NCAAs here's the Albums[/ame]

    shot a few SXSW videos with my IPhone: http://youtube.com/anderasmussen


    Subscribe to Ande's Swimming Blog

    LIFTED WEIGHTS this morning before swim practice, getting stronger.
    Plan to lift Fri, Sun, Tue, & Thu
    Then get right back after it in April to prepare for NATS


    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:35ish
    trained beside Ned, Chris, Tyler Todd, & Marcio,
    wore B70 training suit Jammer

    WARM UP
    550 FR SNAKE

    Main SET:

    550 snake done 4 fl, 3 bk, 2 br, 1 fr

    550 snake done K went 5:25

    550 snake IM

    BREAK

    22 x ??? on 1:20 4 easy, 1 FAST
    she gave us the choice on how far to go
    I chose 50's
    went fly 26, bk 26, br 32 from a dive off the side

    then rested 8 minutes
    Visited with a bit with a visitor with a fancy video camera and tripod, he was there to film Brendan Hansen for an Austin drowning prevention Non Profit called Colin's Hope http://www.colinshope.org/

    put on a legskin

    50 fr FAST from block
    whitney timed
    from GO start
    went 22.5


    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
  8. MATT Wednesday Workout

    by , March 23rd, 2011 at 09:01 AM (Pete's swim blog)
    400 Warm up

    4 times through
    *12x25 - :40 Easy/Hard Stroke/Kick
    *1 x 350 IM - 6:30 (Do as a 400 IM; #1 drop 50 Free, #2 drop 50 fly, #3 drop 50 back, #4 400 IM)

    200 Cool Down

    (3250 Total)
    Categories
    Swim Workouts
  9. Back to the Grind, Tuesday, March 22

    by , March 22nd, 2011 at 04:31 PM (The FAF AFAP Digest)
    Drylands:

    RC work, 15 minutes
    hanging straight leg raises, 2 x 15
    flutter kicks on bosu, 2 x 50
    long arm crunches, 2 x 25
    total ab machine, 110 x 2 x 25
    lower back machine, 110 x 2 x 25
    extreme angle isometric squat, 5:00
    goblet squat, 60 x 2 x 15
    explosive leg press, 190 x 2 x 10
    hip abductors, 100 x 2 x 10
    box jumps 2 x 10

    Stretching, 15 minutes


    Swim/SC/Solo @ Gym:

    Warm up:

    650 various

    Main Sets:

    8 x 50 @ 1:05
    2 x IM order, drill
    (nemo drill, hesitation drill, russian breast drill and human drill)

    8 x 100 backstroke kick w/fins @ 1:50
    10 SDKs each length
    --with fins, that puts me at about 17-18 meters

    50 EZ

    8 x 50 @ 1:30
    dolphin kick shooter on belly w/ fins
    --broken at the 25 with 5 seconds rest
    --work the upkick

    100 EZ

    Total: 2400 meters/1400 kick

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

    Commentary:

    I headed back to the gym today after a 3 week absence during taper. My shoulders are still somewhat sore, so I focused on leg and core work. Also didn't feel quite up to speed work in the pool yet. So I did another recovery/hypoxic workout. I could really use some sleep; I haven't slept well since the meet.

    I have a crazy busy week and weekend. This weekend -- 2 indoor soccers games, a swim meet, a regatta, a volleyball tournament, and Mr. Fort is supposed to have 2 races (National half marathon and his trail race). Something has got to give! Poor Fort Son is not even sure what boat he's rowing in this weekend. The head coach and the crew council are in conflict over what to do with the 4 varsity lightweight boys. I wrote my letter to the council on the matter, and I just hope logic will prevail.

    Updated March 22nd, 2011 at 09:33 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. 3/22 - Trying to get back in the groove

    by , March 22nd, 2011 at 03:03 PM (Dan's hobby/obsession)
    I was supposed to swim with the team at 5:30, but woke up feeling pretty lousy and decided to take some medicine and see how the morning developed. Around 9:00 I decided to head down to the local pool and did this modified NTC workout:

    500 swim (every 4th length backstroke)
    8x75 @ 1:30 (k/dr/sw) IMorder
    8x(2x25 @ :30 alt. underwater kick/ swim) fly/fr/ba/fr x2
    4x200 @ 2:50 pull "Smooth"
    8x50 @ :40 "Strong"
    4x200 @ 2:50 swim "Smooth"
    8x50 @ :40 "Strong"
    100 EZ
    8x25 @ :30 swim IM order
    100 cool down

    I spent some time during this thinking about "Garbage Yardage" and the season so far.

    Is this workout garbage?
    How much of my training this year has been garbage yards?

    It's a little late in the season to be worrying about the quality of the yards I've put in, but it can't hurt to do some evaluation.

    After giving it some thought, I decided that there are usually one or two workouts a week where I'm just not putting much effort in and those are the garbage days. Yesterday is the most recent example.

    Overall, though, I'd like to think that I put good effort into most of my main sets with the goal being to improve my overall strength and aerobic base. In October I was having trouble repeating 200's on 2:50 and now I can do them on 2:30.

    Has that helped my racing? I think so.

    Could I go faster by doing more sprints? Yes

    Does that mean that the time spent working on getting the interval down was "garbage time" and pointless?

    No. I think, for me, it was important to spend time making sure that my shoulders, arms and back were properly strengthened and conditioned prior to focusing on speedwork. For whatever reason (prior injury, poor form, etc) last season I found that sprinting put a great deal of stress on my shoulders and I had quite a bit of post-race pain.

    This year I decided that I was going to build up my training a little slower and work on power sets and dryland pre-hab exercises to develop and strengthen my muscles before doing any pure speed work. It's worked out pretty well for me, so far. I've shifted my focus to more speedwork over the past couple of months and used several meets in February to re-learn how to sprint and race.

    BUT - I'm still nowhere near as fast as I was at 19 and my training approach has left me with race times that I would have been embarrassed with when I was 16. So it's not a perfect plan and could be considered garbage by those who are swimming much faster than me.

    For where I am in my resurrected swim career, though, I'm not sure I would have changed my approach to this season.

    Now on to more pressing questions like, "Should I shave for Zones?"

    Updated March 22nd, 2011 at 05:26 PM by larsoda (moved to "swim workouts")

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -03/23/11

    by , March 22nd, 2011 at 02:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    1 X 200 kick 5:00 -
    Twice through. Round 1 intervals left, 2 right.

    10 X 50 kick 1:00

    1 X 100 easy 2:00
    1 x 100 fast 2:00
    1 X 100 easy 3:00
    1 X 75 fast 1:30
    1 X 100 easy 3:00
    1 X 50 fast 1:00
    1 X 75 easy -
    Twice through, all choice

    CHOICE OF FINAL SET:

    6 X 200 IM 3:30
    Descend 1-3/4-6

    OR

    4 X 300 free 4:00
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  12. What? A 1650?!

    by , March 22nd, 2011 at 02:40 PM (Year Three: The Road Back)
    Today's workout was an interesting one. After doing a number of mini-sets, the workout ended with a highly broken 1650 (16 100's + 1 50). The idea was to find a "good" 1650 pace and hold it throughout - even as the 100's interval got shorter and shorter. Ugh! If you haven't figured it out yet, I'm not really a distance kind-of gal. I much prefer sprints and a 200 is the longest distance I've competed to date (since Jan 2010 when I started swimming). Since I don't swim the 1650 in competition, I had no idea what my "pace" should be. Instead, I just made as many of the 100's as I could, then switched to swimming the 100's with fins when the interval got too tight. Overall, not a bad workout... but... even wearing fins, the 100's absolutely wear me out! Here's what we did:

    400 Warm-Up
    3 x 100 Drill Cycle Free on 2:15
    6 sets:
    - 1 x 50 Free on :50
    - 1 x 50 Stroke on 1:00 (did 4 fly, 2 back)
    4 x 100 Kick (no board for mid 50) on 2:00
    1 x 50 Free easy on 1:00
    1650 Free set:
    - 1 x 100 on 1:45 (go out like a 1650 swim)
    - 2 x 100 on 1:40 (find 1650 pace)
    - 3 x 100 on 1:35 (hold 1650 pace)
    - 4 x 100 on 1:30 (hold 1650 pace - put on fins here)
    - 3 x 100 on 1:25 (hold 1650 pace)
    - 2 x 100 on 1:20 (hold 1650 pace)
    - 1 x 100 on 1:15 (finish strong)
    - 1 x 50 on 1:00 (sprint to end)
    400 Cool-Down
    Total Yards - 3800

    After the cool-down, my training partner and I took turns practicing our block starts. I am feeling pretty good about my starts going into this weekend's state meet. Of all my starts today, the fly felt best - I got in clean, reached the surface with good speed, and surfaced/took my first stroke and found a fast rhythm immediately. If only I can do that start this weekend...

    Enjoy your swims today!
    Categories
    Swim Workouts
  13. Tue Mar 22nd, 2011 Fast Fri on a Tue

    by , March 22nd, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Mar 22nd, 2011 Fast Fri on a Tue

    10 days til Zones & 37 til Nats

    My passport arrived yesterday so maybe I'll do a few international meets.

    shot a few SXSW videos with my IPhone which you can see at:
    http://youtube.com/anderasmussen

    weighed 219,
    plan to lose 5 lbs this week to trim up for Zones

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:33ish
    trained with Ned,
    beside tyler Todd, Marcio, David lovato
    Mike larry, kelly, pat evoe & Jim
    wore B70 training suit Jammer

    WARM UP
    850 done 75 fr 25 underwater 75 fr 25 k on bk

    Main SET:

    20 x 100 on 2:00
    odds FAST
    evens easy
    dove them, did them 2 beat k, held 57's,
    usually do these 50 2 b k, 50 6 b k
    last FAST was in heats, dove off side
    went 52

    20 x 50 on 1:00
    odds FAST
    evens easy
    dove them,
    did them 2 beat k, held 27's
    last FAST was in heats,
    dove off block
    went 23


    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

    Updated March 22nd, 2011 at 11:43 AM by ande

    Categories
    Swim Workouts
  14. MATT Tuesday Workout

    by , March 22nd, 2011 at 08:49 AM (Pete's swim blog)
    SCY

    400 Warm Up
    200 Free

    4 x 100 - 1:30 (#1 free, #2-#4 1st 25 fly)
    16 x 100
    * #1-#8 - 1:30 (:05) Up/Down Fly, start with 100 Fly
    * #9-#16 - 1:40 (:05) Up/Down Fly
    50 Easy

    1 x 300 - 4:30 (1st 75 Fly)
    1 x 300 - 4:15 (1st 50 Fly)
    1 x 300 - 4:00 (1st 25 Fly)
    1:00 Rest
    1 x 300 - 3:45
    50 Easy

    5 times through
    * 100 Hard - 1:20
    * 50 Easy - :50

    100 Cool down

    (4750 total)

    More fly today. Struggled through the whole workout. Just couldn't get going. I did descend the 100s at the end of practice and managed a 1:10 at the end. I may be off for a couple days... could probably use some rest anyway.
    Categories
    Swim Workouts
  15. Recovery Swim, March 21

    by , March 21st, 2011 at 07:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters

    Main Set:

    3 x 100 fly drill @ 2:00
    6 x 50 dolphin kick w/board @ :50
    6 x 25 shooters on belly

    3 x 100 back drill @ 2:00
    6 x 50 backstroke kick @ :45
    6 x 25 shooters on back

    3 x 100 breast drill @ 2:00
    6 x 50 russian breast drill @ 1:00
    6 x 25 long underwater breast pulls + front scull

    3 x 100 free @ 1:45
    6 x 50 flutter kick w/board @ :45
    6 x 25 flutter kick shooters

    100 EZ

    Total: 3950/2250 kick

    Stretching, 20 minutes

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


    Commentary:

    Just did an easy aerobic/hypoxic workout today for recovery. I did not get a chance to swim on Sunday after the meet and had pretty sore shoulders today. (Wore fins for the entire practice.) Need to the back to the grind tomorrow. Tentatively planning on the gym and hot yoga. I fear after a month off from yoga, the 90 minute session could be rather difficult.


    Canadian Nationals:

    I am very excited that SwimStud also may go to Canadian Nationals!!!

    Meet packet:

    http://www.cmsc2011.ca/

    8 individual events are allowed
    Unlike USMS Nats, heats are not segregated by age

    Right now, I'm thinking I will swim Friday-Sunday and skip Monday. I'm leaning toward entering:

    FridayPM:

    200 IM (50 fly split)
    100 fly

    Saturday:

    50 fly
    100 breast (50 split)
    100 free

    Sunday:

    200 free (50 split)(50 free is on Monday -- no great time to swim it)
    100 back
    100 IM

    -- My only gripe is that the 100 IM is last. On the other hand, I'm glad that the fly events are early in the meet.

    Updated April 5th, 2011 at 09:49 AM by The Fortress

    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/22/11

    by , March 21st, 2011 at 04:37 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 75 1:15 1:10
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 50 easy swim -

    12 X 25 :40
    Choice. Sprint 20 yards, no breath.

    1 X 75 easy swim
    3 X 50 @ 100% from the blocks
    1 X 75 easy swim

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    5 X 25 stroke-fast- :45
    Three times through. Break between rounds.

    7 X 200 free
    1-3 on 3:00
    4-7 on 2:40
    Descend 4-7

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  17. Five Days to Go...

    by , March 21st, 2011 at 03:07 PM (Year Three: The Road Back)
    Five days and counting to the Indiana state meet. Today's workout was an IM-smorgasboard of fun! Here's what we did:

    400 Warm-Up
    8 x 50 Kick on 1:05, 1>4, 5>8
    1 x 100 Kick on 3:00 (did w/o fins)
    6 x 25 Power Free on 1:00
    4 x 50 Drill/Swim on 1:00
    4 sets:
    - 3 x 100 Stroke on 2:00
    - 5 x 25 Stroke on :30
    *One minute rest between sets. Did fly, back, IM w/ fins & final free set w/o fins
    350 Cool-Down
    Total Yards - 3300

    All in all, this was a pretty fun set - and it went by really quickly, especially when we got into the stroke set. I wore fins for the fly and back rounds, did the breast round as IM on the 100s/breast on the 25s, and did the final free set w/o fins. I was pleasantly surprised that my 100s on the free round were coming in at 1:14-1:15s, which is pretty fast for me. Maybe this back pain thing is finally abating.

    Anyway, tomorrow is distance day, so we'll see if I can maintain those 100 splits over a much longer distance. Keep your fingers crossed... maybe the 200 free this weekend won't be so bad after all.

    Happy swimming and I'll check in tomorrow!
    Categories
    Swim Workouts
  18. Mar 21 - Monday, Ugly Monday

    by , March 21st, 2011 at 02:52 PM (Dan's hobby/obsession)
    For the first time in a few weeks, I took 2 full days off from swimming.

    There was quite a bit of running (3 workout runs & one 5k) and a few hours of yardwork from Friday AM to Monday AM, but no swim time.

    So today was more about trying to get things loosened up and feeling smooth. I suppose if I was working out with a team, this option wouldn't have been available, but I swim solo a few days a week and one of the reasons why is so I can tailor my workouts to how I'm feeling.

    I thought I was getting there about 2,800yds in, but I was mistaken. I tried again about 3,100yds, but when it didn't feel right decided to just keep things at a moderate pace instead of forcing it and risking an injury. (been there, done that)

    In a nutshell, here's a 3,900yd warm up workout:

    500 swim (backstroke every 4th length)
    400 pull
    300 kick
    200 IM drill
    100 EZ
    6x100 @ 1:30 kick w/fins odds fly, evens back (look familiar? yes, it's a borrowed set from Friday's WEST workout - this time I had my fins)
    6x200 pull w/paddles - evens free @ 2:50, odds alt. ba/fr by 50 @ 3:00
    5x100 fr @ 1:25
    100 cool down

    I spent a couple minutes in the hot tub afterwards and stretched out some before meeting a friend for an 8 mile run.
    Categories
    Swim Workouts
  19. Monday, March 21, 2011 5:00am

    by , March 21st, 2011 at 12:07 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill
    200 Free/Back

    150 Free @ 2:10
    100 Free @ 1:30
    50 FLY @ :50
    150 Free @ 2:00
    100 Free @ 1:20
    50 FLY @ :45
    ***was going to go round 3 next (1:50/1:10/:40), but got bombarded by 2 others @ ~5:35am in the lane and had to bail I was looking forward to it too!!

    8 x 75 @ 1:10 (25 kick w/ board, 50 Free)

    300 Free Pull

    3 x 100 Breast strong @ 2:00ish
    ---------------
    2600 Yards


    We've got the "state champs" for Inland NW this weekend coming up. It's actually the eastern half of Washington state, and northern half of Idaho state.
    I'm swimming the 400 IM, 200 Back, 100 Breast on Saturday, and the 200 Breast, 50 Breast, and 1000 Free on Sunday. Not my greatest events, but I'm going to go for it in the 400 IM and the 1000. The breaststroke events, I'm just going to try to beat the "hotshot" 55 year old breaststroker from one of the other teams. 4 relays I'm sure also for points toward the season ending total...we've got a shot for the points championship for the SCY season amongst our rival workout groups in the LMSC!

    Updated March 21st, 2011 at 12:17 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. Mon Mar 21st, 2011

    by , March 21st, 2011 at 11:28 AM (Ande's Swimming Blog)
    Mon Mar 21st, 2011

    Between women's NCAAs, being kicked out of the Swim center during womens NCAA's & SXSW, I've been a bad swimmer and blogger.
    I did train Wed & Sun but not Thu, Fri, & Sat.
    I went to every NCAA session.
    Took a bunch of photos. will put them up on FB soon.
    Also shot a few SXSW videos with my IPhone which you can see at:
    http://youtube.com/anderasmussen

    UT Men leave for NCAAs today

    weighed 220, plan to lose 5 lbs this week to trim up for Zones



    Subscribe to Ande's Swimming Blog

    LIFTED TODAY & plan to lift
    M W F S this week &
    T T next

    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:48
    trained with tyler and Mike beside
    larry, todd, & Jim
    wore FS1 Jammer

    WARM UP
    arrived late and talked with UT mens coach Kris Kubik for a bit so I missed warm up

    Main SET:
    4 x 150 done 125 fr 25 fl on 1:55
    did 1 arm stroke drill on fly

    4 x 50 fl on 1:00 desc
    went 28

    4 x 125 on 1:30
    done 100 fr 25 bk

    4 x 50 bk desc on 1:00
    went 25

    4 x 100 on 1:10 done 75 fr 25 br

    4 x 50 br desc
    went 33

    assigned 800 fr desc 200's
    did skipped it

    25 fr on 30

    50 k fast went 32

    75 fr on 1:30

    100 k fast
    went 1:06

    125 fr on 2:30

    150k fast
    went 1:40

    175 fr

    assigned 200 k fast
    did skipped it

    rested 8 minutes

    150 k strong
    went 1:38

    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