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Swim Workouts

  1. MATT Thursday Workout

    by , April 21st, 2011 at 11:50 AM (Pete's swim blog)
    Storms again yesterday sabotaged practice. Did really well today. I don't pull but I made the first two 300's anyway. After the second one, I was going to put fins on since I was getting tired. Someone needed my lane so I swam behing Dave on the third one and made 3:35... no fins! Finished the last two at around 3:38.

    SCY

    400 Warm up

    5 times through
    * 300 Pull - 3:45
    * 50 Easy - 1:15
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00

    200 Cool Down

    (4100 Total)
    Categories
    Swim Workouts
  2. Wed., April 20

    by , April 21st, 2011 at 12:45 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    16 x 50 @ :55-1:00
    4 of each stroke, drill fly

    9 x 75 back kick w/fins @ 1:15
    1-3 shooter on 3rd length
    4-6 shooter on 2nd length
    7-9 shooter on 3rd length
    25 EZ

    50 EZ

    10 x jumps (200)
    odds = broad jump off pool + squat jump off bottom
    evens = grab start off side

    6 x 50
    25 EZ speed fly or belly shooter w/fins @ 100 pace + 25 EZ (felt dreadful)

    50 EZ

    Did not want to attempt speed work, but forced myself.

    2 x (50 fast w/fins + 100 EZ) @ 3:00
    breast, :31 (not bad)
    free, high 24 (bad turn)

    4 x (25 fast free /fins + 25 EZ)

    100 EZ

    Total: 4100


    Bikram Yoga, 90 minutes

    Didn't feel as dreadful as I usually do after a layoff. Still can't do standing head to knee for very long without a more consistent practice.

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

    Commentary:

    I was lacking all motivation this morning. This seems to be a common occurrence when I get thrown out of my usual routine. David Guthrie suggested I start my 5 week taper. (Yes, he really does that.) Eney Jones suggested I just go robotic for a couple days. My very first masters coach told me to "do it OR ELSE." I opted for a combo of the last two. I actually feel better after the 2 workouts.
    Categories
    Swim Workouts , Yoga
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/21/11

    by , April 20th, 2011 at 03:14 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1:15
    4 X 150 50 free/50 stroke/50 free 2:45
    4 X 100 kick 2:15

    1 X 300 free negative split 4:30
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 300 IM
    Two times through with a break

    10 X 50 1;00
    odd: moderate
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  4. Easing Back Into It? Not so much....

    by , April 20th, 2011 at 01:33 PM (Year Three: The Road Back)
    Last night's severe thunderstorms/tornado siren alerts didn't make for the best sleeping environment that I've ever experienced. That being said, when I arrived at the pool at my usual 5am, I was in a less than stellar, less than functioning mood. I was, however, the only person besides the coach who actually arrived at the pool. We did the following workout with a few extra rests thrown in as I'm still trying to recover from the intense sprinting over the weekend. Here's what I did:

    400 Warm-Up
    5 sets (all done w/o fins):
    - 1 x 25 Fly on :30
    - 1 x 25 Free on :30
    - 1 x 25 Back on :30
    - 1 x 25 Free on :30
    - 1 x 25 Breast on :30 (made these!)
    - 3 x 25 Free on :30
    5 sets (all done w/o fins):
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :55
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :50
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :45
    - 1 x 50 Free on 1:00
    - 1 x 50 Free on :45 (supposed to be :40 )
    400 Cool-Down
    Total Yards - 3800

    While my FLOG is still not quite happy with me, the last two days were back to normal yardage-wise. In these two sets, I put an extra :30-:60 rest between the 2nd and 3rd times through of each. On the plus side, the workout went really fast. On the minus side, I found myself wishing I was still tapering and could just get out. BUT.... I stayed in, finished the sets, and never resorted to using fins when I got tired. Today, that was a big accomplishment for me.

    The nice thing about having a one-on-one session with a coach is that we discussed my Y National swims - as well as what I learned I need to be working on (such as correct splitting, endurance, and the (*&$(#*&$ breaststroke kick). Now, he's aware of my new goals... and there should be some accountability in that.

    On a totally different note, now that my taper is over, I guess it's time to actually mow the lawn. Come on rain!

    Enjoy your swims today and I'll check in tomorrow!
    Categories
    Swim Workouts
  5. Tuesday, April 19, 2011 7:15pm at the YMCA

    by , April 20th, 2011 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    I took this morning off for an extra hour of sleep. I was still feeling crummy from this little sickness crap I had over the weekend...
    Here's my workout...I had fun.


    Warmup:
    100 Free
    100 Kick
    200 Pull (felt strong)
    100 Fly Drill (smooth feeling)
    100 Kick
    200 Pull (again, strong)

    Basically a broken 500:
    8 x 50s Free @ :45
    1st 4 held all at :30
    2nd 4 :30s and :31s

    I took an extra :15 seconds of rest off the last 50s interval and did

    1 x 100 Free - went :59



    I felt really good by this point. I'm actually feeling that sub-5:00 is a possibility.


    200 EZ (100 Kick/100 Swim)


    Talked w/ lifeguard for almost 10 minutes...
    Decided to try a fast 200, which I've never really done in practice.


    200 Free for time from a push
    1:58!!!! **(I did take off my drag suit for the swim)
    Cool down in the showers.
    ----------------------
    1700 Yards - 45 minutes

    The guard said I was out in a :57 at the 100. I saw the 1:58, and kinda had to do a double take...and confirm with the guard. He said yep...1:58.
    I didn't really take it out that hard 'cause I was afraid of dying in the lap lane and getting laughed at.

    The best I've done this season in a 200 Free is a 1:56.1, and that was right after my 1650 in February. So, to come within 2 seconds of that today is great! I'm getting ready to rock n roll at Nationals!! Woohoo!!

    Updated April 20th, 2011 at 10:51 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/20/11

    by , April 19th, 2011 at 04:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 200 kick 4:30
    2 X 100 kick 2:15
    1 X 50 swim 1:00
    1 X 300 IM 5:15
    3 X 100 stroke(choice) 2:00

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9

    1 X 500 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750Y
    Categories
    Swim Workouts
  7. Back At It!

    by , April 19th, 2011 at 02:31 PM (Year Three: The Road Back)
    With Y Nationals officially in the books, it was back to the pool to begin working on chasing down my new goals (see earlier post with Y Nat results). Since the coaches just got back from Florida too, no workouts for this week were posted and today is an uncoached day for us. So, I grabbed last Friday's workout - which I missed because I was at Y Nats - and did that one instead with my two lane mates. Here's what we did:

    400 Warm-Up
    8 x 50 Drill/Swim on 1:00 (4 fly, 4 free)
    8 x 100 Free on 2:00 (rotating fast 25s)
    4 sets:
    - 1 x 50 Free on 1:00 (moderate pace)
    - 1 x 100 Free on 1:45 (faster pace)
    - 1 x 50 Free on 1:00 (fastest pace)
    8 x 100 Kick on 2:00 (used new Positive Drive fins)
    1 x 50 Breaststroke Kick
    400 IM Drill/Free Swim by 25s Cool-Down
    Total Yards - 3650

    It was unusual to do a full workout after the two week taper period, but I held all the times and actually felt better than I thought I would after three days of racing. The warm-ups and free sets felt like pretty "easy speed" swims. The kick set, however, with the new PDFs had me really feeling my legs by the end in a way my short fins do not. I will probably transition to these for the time being in order to continue to build my leg strength and strengthen my kick (a.k.a. faster racing times). YAY!

    On a totally side note, the nice thing about getting back to full workouts is that my FLOG will finally (in a few days) start being happy with me again. Guess my FLOG just didn't understand my taper.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  8. Y Nationals Results

    by , April 19th, 2011 at 01:49 PM (Year Three: The Road Back)
    Well, my first Y Nationals meet is now officially in the books. I must say, I HAD A BLAST! Ft. Lauderdale is an amazingly beautiful place and I could easily get used to training at the Ft. Lauderdale Aquatic Center - what a place!

    Here's how I did (in order of events swam, personal bests marked with ):

    200 Mixed Medley Relay - did free, went 30.54
    50 Fly - went 33.11
    200 Free - went 2:30.02
    400 Women's Free Relay - went 1:06.91
    200 Women's Medley Relay - did fly, went 31.79
    50 Free - went 29.80
    100 Fly - went 1:19.70 (0.2 off my PB, but :02 faster than my time at the state meet 2 weeks ago)
    200 Women's Free Relay - went 30.19
    200 Mixed Free Relay - went 30.21
    100 IM - went 1:21.19
    100 Free - went 1:07.16
    50 Back - went 38.48 (0.1 off my PB)

    All in all, a great meet with great swims. Of the swims above, I placed 7th or 8th in three individual events. For relays, 2 of them finished 4th, 1 finished 6th, and 1 finished 7th.

    Whew!

    Biggest lesson learned: Pacing - blew both my 100 Free and 200 Free splits by going out too fast and not being able to finish strong. Will be working on endurance.

    New goal: Keep getting NQT's in anticipation of going to 2012 USMS Long Course Nationals in Omaha. If relay starts count, the 50 Fly is my first ever NQT. If they don't count, then I'm within 0.5-1.5 seconds for three events - with over a year to keep improving.

    Next race to add: The 200 IM. It's time to fix my breaststroke kick and start racing this one. While I can fake a 25 breaststroke with a great pullout (which I did NOT have at Y Nats and still managed to drop over 2 seconds on the 100 IM), I am much more leery about trying to "fake" a 50 breast - time to learn the blasted kick!

    Other workout focus: Fly - build endurance so I can finish strong on the 100 Fly - and perhaps bump up to the 200 Fly in the relatively near future.

    So glad that I went to Y Nationals. Can't wait for next year!
    Categories
    Swim Workouts
  9. MATT Tuesday Workout

    by , April 19th, 2011 at 10:34 AM (Pete's swim blog)
    Felt pretty good today. Struggled a bit on the 100s at the end at first. Eventually worked my way down to 1:15s

    SCY

    500 Warm up

    6 x 50 - :45

    125 - 2:00
    125 - 1:55
    2 x 250 - 4:00 (200 Free/50 Fly)
    125 - 1:50
    125 - 1:45

    50 Easy

    2 x 50 Back/75 Free - 2:00
    2 x 250 - 4:00 (200 Free/50 Kick)

    50 Easy

    2 x 50 Breast/75 Free - 2:00
    50 Fly/150 Free/50 Fly - 4:00

    50 Easy

    3 Times Through
    * 3 x 100 Free - 1:20
    * 1:00 Rest

    100 Cool Down

    (4200 Total)
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/11

    by , April 18th, 2011 at 05:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SHARKS win 5th consecutive Y Nationals

    SCY
    WARM UP:
    4 X 150 2:30
    4 X 100 1:30

    8 X 100 free 1:40
    Build 2nd 50

    3 X 100 kick 2:15
    6 X 50 kick 1:10

    8 X 100 IM 1:45

    6 X 200 free 3:00
    1-3: long and smooth
    4-6: descend

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  11. Monday, April 18, 2011 5:15 am

    by , April 18th, 2011 at 12:24 PM (Fast Food Makes for Fast Swimming!)
    I've been sick over the weekend, and still kinda that way today, plus I had to do a marathon weekend of maintinence at work that wasn't planned. Only good thing is about 15 hrs overtime

    Warmup:
    300 Free
    300 Free Pull
    100 Kick

    10 x 50s Free @ 1:00 holding 500 pace

    various 25s for 300 yards or so, nothing too intense.
    ------------
    1500 Yards
  12. Mon Apr 18th, 2011

    by , April 18th, 2011 at 11:55 AM (Ande's Swimming Blog)
    Mon Apr 18th, 2011

    11 days til Nats

    my friend juan portillo sent a copy of a couple races he shot at 2010 SCY Nats

    [nomedia="http://www.youtube.com/watch?v=-lPCS6oUnYY"]YouTube - 2010 Masters SCY Nats 200 IM Men 45 to 49 Sat May 22 2010 Atlanta, GA, Georgia Tech[/nomedia]

    lane 5 me
    lane 6 Jim Tuchler
    lane 7 Chris Stevenson (wearing briefs)

    [nomedia="http://www.youtube.com/watch?v=gK3pr9rhpgg"]YouTube - 2010 usms scy nationals 100 fly 45 - 49 men[/nomedia]

    lane 4 David Sims
    lane 6 Me &
    lane 7 Mark Michael who really is my 2nd cousin, swam for Stanford & beat me by 1/100th in the race.


    Subscribe to Ande's Swimming Blog


    Whitney Coached
    UT, scy main pool
    6:30 - 8:00 dove in around 7:00
    trained with Todd, Tyler, Mike, Nathan, & Marcio, plus Larry, Jim, Pat, Paul & Mark
    beside brandon, amy, chris and Michael Lovato
    wore b70 jammers

    WARM UP
    missed it

    Main SET:

    Assigned: 4 rounds of (10 x 100 on a low rest interval, like 1:10 or 1:15, then 100 easy)

    DID

    Round 1: Missed it

    Round 2: as my lane did 8 x 100 on 1:10,
    to warm up I did:
    (75 swim, skip 25, skip 25, 75 swim )

    100 easy
    moved over a lane

    Round 3):as my lane did 10 x 100 on 1:15,
    I did: 3 x (75 swim, skip 25, skip 25, 75 swim) then 4 x 100 on 1:15

    100 easy

    Round 4): as my lane did 10 x 100 on 1:15
    did: 2 x (75 swim, skip 25, skip 25, 75 swim)
    then

    4 x (75 easy on 2:00, 25 fast from a push)

    25 fr fast easy speed
    whitney timed
    went 10.10

    75 easy

    25 fr fast
    whitney timed
    went 10.12


    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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  13. MATT Monday Workout

    by , April 18th, 2011 at 09:56 AM (Pete's swim blog)
    Played soccer for a couple hours Sunday afternoon. It was lots of fun but I could hardly walk last nght. Slept like a rock. Managed to drag myself out of bed and head off to the pool. I wasn't exactly ready for a 4700 yard workout but the splits weren't too bad this morning. I did best on the third iteration holding between 1:10 and 1:15 on the 100s. I was just plain exhaused by the fourth iteration. Dave M did fly instead of IM... go Dave! Dave B cranked out consistent 1:05-1:10. Roger went fishing.



    SCY

    400 Warm up

    4 times through
    * 6 times through
    ** 100 Free - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 IM - 1:30
    * 50 Easy - 3:00

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  14. Sat Apr 16th, 2011

    by , April 16th, 2011 at 04:49 PM (Ande's Swimming Blog)
    Sat Apr 16th, 2011

    13 days til Nats

    my friend juan portillo sent me a copy of the video he shot of my 200 IM at 2010 Nats
    [nomedia="http://www.youtube.com/watch?v=-lPCS6oUnYY"]YouTube - 2010 Masters SCY Nats 200 IM Men 45 to 49 Sat May 22 2010 Atlanta, GA, Georgia Tech[/nomedia]

    I'm in lane 5,
    Jim Tuchler lane 6,
    Chris Stevenson lane 7

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    7:30 - 9:00 dove in at 7:41
    trained with marcio, nate, tyler, brandon, amy,
    wore b70 jammers

    WARM UP
    did around 500

    Main SET:

    5 x 100 k on 2:30
    did fly kick with out a board, went
    1:30, 1:26, 1:23, 1:25,
    1:12

    ASSIGNED: 1000
    DID: 400 or 500 easy then changed into FS II legs

    ASSIGNED: 5 x 100 fr on 2:30
    DID: skipped 1 - 4
    #5 was 100 fr fast
    went 56 high

    ASSIGNED: 1000
    DID: 300 easy

    4 x (25 easy speed, 75 easy, rest 1:00)

    25 SDK went 11.5

    100 easy

    25 fast


    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

    Updated April 18th, 2011 at 11:28 AM by ande

    Categories
    Swim Workouts
  15. Saturday Workout

    by , April 16th, 2011 at 03:41 PM (Pete's swim blog)
    It rained a lot yesterday. Storms pretty much throughout the day. No swimming. Was nice to get back in the pool this morning.

    SCY

    400 Free
    300 Pull
    200 Kick
    100 IM

    4 x 100 Kick

    75 IM
    200 Free
    75 IM
    200 Free
    75 IM
    200 Free
    75 IM

    6 times through
    * 50 IM Order
    * 100 Free

    5 x 100 Pull

    7 x 50 IM order

    100 Cool Down

    (4350 Total)
    Categories
    Swim Workouts
  16. Friday, April 15, 2011 7:30pm

    by , April 16th, 2011 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Beginning my taper for Nationals, officially! I get on the plane in 2 weeks to the day.

    Warmup:
    200 Free
    300 Free Pull
    200 IM
    100 Kick

    8 x 50 @ :45 hold 500ish pace

    2 x 100 @ 1:40
    50 Free, 5 sec. 50 Fly (:32s)

    2 x 150 @ 2:20
    100 Free, 5 sec. 50 Fly (:32s)

    1 x 200
    150 Free, 5 sec. 50 Fly (:32)
    I'm trying to make my fly hold strong, even when tired for at the end of the 200 Fly

    4 x 50 @ 1:00
    25 Free, flip, 4 SDKs 25 Fly fast (this part is tough for me to do, I'm not a SDKer)

    1 x 300 Free Pull Fast (went 3:08) I was happy with this. My pullbuoy was slipping close the the 250, so I just dropped it on the flipturn and kicked during the last 50.

    100 EZ
    ----------------
    2500 Yards in 45 minutes

    Updated April 16th, 2011 at 01:46 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  17. Double FAST Fri Apr 15th, 2011

    by , April 15th, 2011 at 04:57 PM (Ande's Swimming Blog)
    Double FAST Fri Apr 15th, 2011

    14 days til Nats

    Subscribe to Ande's Swimming Blog


    Tyler Coached
    UT, scy diving well
    noon to 1:15 dove in at 12:10
    trained with James Fike, light turn out
    wore B70 jammer

    WARM UP
    swam easy free till 12:15

    Main SET:

    ASSIGNED: 3 rounds of
    100 fast 10 apart
    400 easy
    50 fast in heats

    DID:

    Round 1:
    100
    didn't do much warm up
    swam easy speed 100
    went 58, 200 swim down,
    wasn't feeling it decided to do 25's on the rest
    25 went 10.7, 200 swim down

    Round 2:
    25 went 10.5, 200 swim down
    25 went 10.2, 200 swim down

    Round 3:
    skipped 100 fast & swim down
    changed into FS2 legs
    25 went 10.2, 200 swim down

    Round 4: 25 went 9.8, 100 swim down
    25 went 10.4, 100 swim down

    25 SDK fast
    tyler timed
    roll
    went 10.6

    this is my last double for the SCY season

    time to focus on getting:
    faster in the pool
    stronger in the weigh room
    lighter on the scale
    thinner in the mirror and
    rested in life



    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
  18. Friday, April 15

    by , April 15th, 2011 at 03:33 PM (The FAF AFAP Digest)
    Swim/SCM/Solo:

    1000 easy
    5-6 bursts + cruise
    2 fast free flip turns (hadn't done one since NE Champs)
    100 EZ

    My silicone nose clip fell off today whilst bursting, so I am worried that it is too loose for me.


    ART, 30 minutes:

    I initially had my ART appt set for yesterday. But, in an act of sure love, I surrendered the appointment to Mr. Fort so that he could get his hamstring worked on. This act of love was rewarded when I got a call late in the afternoon that there was a cancellation for today at 11:30. My upper and mid back were somewhat tight as usual without bikram.

    A few interesting conversation notes:

    1. A big pasta dinner the night before is not the way to go for serious endurance sports. You're more likely to bonk. Same concept was in Bicycling Magazine recently: http://www.bicycling.com/training-nu...-lies?page=0,0.

    2. Elite runners are now experimenting with not icing their injuries -- sort of their own version of prolotherapy. The downside of this is that inflammation can cause a lot of tightening, so my ART doc does not advice it.

    3. Go ahead and skip stretching -- he thinks he'll have more business.

    4. Allergy meds -- he says his elite runners are taking their Claritin D at night. D at night?!


    Commentary:

    After another night of "free running sleep," I woke up refreshed and with my usual energy. Mr. Fort, in a returning act of kindness, got up early with Lil Fort to get her off to Girls on the Run while I snoozed. As the article yesterday noted, the "free running sleep" concept -- go to sleep when tired and wake up without an alarm -- does result initially in some excess sleeping. I fell asleep at the outrageously early hour of 11:30 pm and didn't awaken until 8:30 am, with a brief jolt at 6:30 when the high schoolers were noisily readying for school.

    I am now off to make spaghetti & meatballs for the crew dinner and then grill steaks for Jimslie. Unfortunately, I'm going to miss a soccer game and Fort Son and Mini Fort's regatta. Fort Son and the other 3 lightweights were put in their own 4 after complaints. But since they're the team's best rowers, the coach put them in the heavyweight 4. Yeah, that makes a lot of sense. There's still a bias against lightweights (not as prestigious) in the HS rowing community. I'm glad he won't have to put up with this BS at Dartmouth, which has a great lightweight team this year.


    It is refreshing to feel completely calm before the meet after my last meet. Ready for lactate Saturday:

    50 free
    200 mixed medley (back)
    50 breast
    100 back
    400 medley relay (fly)
    200 free relay

    Must fill out the split request form: http://www.usms.org/admin/lmschb/gto...it_request.pdf

    Updated April 15th, 2011 at 04:53 PM by The Fortress

    Categories
    Swim Workouts
  19. FAST Fri Apr 15th, 2011, LCM

    by , April 15th, 2011 at 01:49 PM (Ande's Swimming Blog)
    FAST Fri Apr 15th, 2011, 50 FR

    14 days til Nats

    Subscribe to Ande's Swimming Blog

    WEIGHTS

    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in at 6:41
    trained with marcio, make, tyler, mike lovato, larry, pat & Nate
    wore FS2 legs

    WARM UP
    easy free

    Main SET:

    ASSIGNED: 3 rounds of
    100 fast 10 apart
    400 easy
    50 fast in heats

    DID:

    Round 1: 1:01, 26.7

    Round 2: 0:59, 25.7,
    skipped parts of swim down

    Round 3: visted with Eddie, skipped 100 fast & swim down to rest for the 50
    50 FR FAST went 24.9

    150 easy

    GOING TO DOUBLE at noon
    will do the 1st round,
    skip 2nd round, & attempt to swim a fast 100 in the 3rd round, then give the 50 a shot with whatever's left


    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

    Updated April 15th, 2011 at 04:49 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  20. Thursday at Pace

    by , April 14th, 2011 at 09:23 PM (Pete's swim blog)
    Back at Pace again this morning. Thanks again for welcoming me!

    SCY

    500 Warm up

    10 x 50 - :45

    6 x 200 - 3:00 to 3:30
    #1 100 Back/100 Breast
    #2 200 IM
    #3 100 Free/100 Back
    #4 4 x 25 SDK/25 Free
    #5 100 Breast/100 Free
    #6 200 Free

    10 x 50 - :50 IM Down/Free Back

    16 x 25 Free Drill (I did these so badly I hate to even count them)

    300 Free

    200 Easy Breast/Back

    (3100 Total)
    Categories
    Swim Workouts