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Swim Workouts

  1. Monday, April 16, 2012 5:00am & 5:00pm

    by , April 16th, 2012 at 10:08 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    I got lots of congratulations from my teammates at practice this morning for my performances last weekend. Facebook is good at times.

    Warmup:

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board


    Took about :20 rest between each of the following, with about 70-80% intensity. Just looking for some aerobic yardage today after the meet.
    • 2 x 200 Free
    • 2 x 200 Free Pull
    • 2 x 200 IM
    • 2 x 200 Free Pull
    • 2 x 200 Free
    --------------------------
    3000 Yards

    =================================

    P.M. Workout

    5 x 100 Free @ 1:30 (1:07-1:08s)


    4 x 200 (150 Free/50 IMOrder) @ 2:45
    • 1st and 4th (w/ Fly and Free) went 2:16s
    • 2nd and 3rd (w/ Back and Breast) went 2:25s
    3 x 300 Free Pull @ 3:45 (went 3:24/3:26/3:23)

    2 x 400 Free @ 5:00 (went 4:40/4:43)

    (1 x 500) as 4 x 125 Free @ 1:40 (1:25s)

    ----------------------------
    3500 Yards
    just getting some yards in on my tapered body.
    Still have to be ready for the Distance Pentathalon this coming Sunday (USAS meet)

    6500 Yards for the day
  2. April 15, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 1:50 DPS
    200 IM, drill by 50
    3 X 100 free @ 1:40 DPS

    Set I (400 set / 1400 total)
    8 x 50 kick @ 1:10

    Set II (1500 / 2900 total)
    5 x
    * 2 x 100 @ 2:00, perfect stroke
    * 1 x 100 @ 2:00, target race pace

    Wrap-up (400 / 3300)
    4 x 50 @ 1:15 no-breather
    200 easy

    * 3200 *

    **************************************************

    A nice easy recovery workout for me, a taper workout for Susan who will be swimming the 1650 at Nationals. I didn't have any major cramps today, although I couldn't say why. I need to take Fort's advice and get my electrolyte levels tested.
    Categories
    Swim Workouts
  3. 04.16.12 - Monday workout

    by , April 16th, 2012 at 06:27 PM (Pete's swim blog)
    Swam during lunch at Dublin w/ Howard. We were all set this morning but the life guards never showed. Gave up about 6:15 and went home. Was glad Howard showed up later. I hate swimming solo.

    SCY

    400 Warm up

    3 Times through:
    * 6 Times through:
    ** 100 Free - 1:20 (Odds pull)
    ** 25 Kick - :30
    * 50 Easy - 2:00
    * 2 x 100 Stroke - 1:30 (Did Fly/Back/Breast by iteration)
    * 50 Easy - 2:00

    200 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/17/12

    by , April 16th, 2012 at 03:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 150 2:30
    4 X 100 1:30

    8 X 100 free 1:40
    Build second 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
  5. Sat Apr 14, 2012 NITRO MEET

    by , April 16th, 2012 at 11:54 AM (Ande's Swimming Blog)
    Sat Apr 14, 2012 NITRO MEET

    Entered Sharkfest Austin Swim - 1.5 miles
    my first open water swim since the mile swim at boyscout camp


    Nitro Masters Open
    Entered: 4, 2 & 1 IM, 50 fr & 200 BR

    reshaved Sat morn

    had a good warm up,
    nice pool but cloudy water and dark building,
    edges had no lip to grip but the walls were grippy not slippy, no touch pads, hand timed not electronic, no splits

    Warm Up
    swam easy free & did IM drills

    Main Set

    400 IM
    best this season was 4:34
    went 4:26.4
    teammates eye balled my splits and said they were about 59 68 77 61

    had descent rest after the 4 IM, but felt fatigued

    200 IM
    went 2:04.5
    best this season was 2:03.5

    skipped 50 fr & 1 IM

    200 BR
    went 2:26
    31 37 37 39
    felt pretty worn out after 2 & 4 IM

    Tyler and I talk about which IM sequence is likely to be the fastest
    he thinks its BR FL FR BK
    I think it's FL BR FR BK

    He went 54 in the 100 IM at zones and at the nitro meet did his 100 IM BR FL FR BK
    went 53.7
    The flip turn from FR to BK really helps and is much faster, of course he got deeked, I filmed the race on his IPHONE and after the start, I thought he's really kicking out far, but he was doing a breastroke pull out.

    Swimmers should be able to select the stroke order in IMs

    did not swim sunday
    need to start lifting weights again

    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  6. Saturday, April 14, 2012 PNA Champs Results

    by , April 14th, 2012 at 11:34 PM (Fast Food Makes for Fast Swimming!)
    This is going to be classified as my "meet of a lifetime." Definitely happy with this one, and it has to rank as my #1 or near #1 best masters meet.

    I did a quick reshave (since I had 2 weeks of stubble growth) this morning before loading the two older kids in the car to come with me on the 3 hour trek across the mountains to the west side of Washington.

    For meet warmups, I ended up being first one to touch the water after the official opening of warmups. (Sorry That Guy...you can't win them all...and no excuses about not even being there either ) I decided to do somewhat of the same warmup that I've been doing lately at practices.
    Did:
    1 x 100 Free, then found the paceclocks...
    4 x 100 Free @ 1:30 (went 1:04, 1:02, 1:02, 1:00)
    I was a little shocked by these "warmup" 100s. It didn't even feel like I was putting out much effort to go this fast either. Maybe a good sign...
    Did about another 500 of strokework stuff, and 2 sprint 25 Flys off the blocks. Good to go...


    400 IM - 4:30.27 - Masters best by 3+ seconds
    I just missed the LMSC age group record by 0.7 seconds (4:29.48) Dang! I should've had this record, and afterward I knew how I could've done it too! I was frustrated, even though it was a best time. Grrrrr....
    27.3 / 31.6 (58.9) Too slow...I didn't feel right
    36.3 / 35.6 (1:11.9) Blah, but about normal
    39.3 / 39.7 (1:19.0) surprised that Rick Colella had NOT caught me here
    30.9 / 29.4 (1:00.3) missed the turn at the 50...UGH!!
    [nomedia="http://www.youtube.com/watch?v=JOHNQLrpa90"]4-14-12 Federal Way, WA 400 SCY IM - YouTube[/nomedia]


    200 Back - 2:11.09 - Masters best by 4.8 seconds!
    Very unexpected greatness here. This was at most 16-17 minutes after my exit of the 400 IM swim (added times in the heat sheet) I think I had no expectations on the swim, and that's why it did so well.
    The results sheet was missing for the mens 200 Back on the wall, but I remember what KNelson got off the board:
    31.7 / 1:04.5 / 1:06.6 (2nd 100)
    [nomedia="http://www.youtube.com/watch?v=mfn0G0DcMhg"]4-14-12 Federal Way, WA 200 SCY Back - YouTube[/nomedia]


    100 Breast - 1:07.10 - Masters best by 0.2 seconds
    worked my pullouts, and swam like hell. Made it to just past the 15 meter mark off the dive pullout (not that the 15 Meter rule matters in breaststroke)
    31.3 / 35.8 <-- Notice that my first 50 of Breast beat my first 50 of Back above
    This first 50 was also a 50 best time for me.
    [nomedia="http://www.youtube.com/watch?v=8xIy_YjMQuM"]4-14-12 Federal Way, WA 100 SCY Breast - YouTube[/nomedia]


    50 Fly - 26.09 - Semi-Masters best by 0.1 seconds
    ** I've done a 25.8 with a full-leg CHEATER SUIT 2 years ago.
    I know how it feels to swim great and be crushed by almost 4 seconds in a 50!! I also missed the timing on the last stroke at the turn...possible could've broke 26
    [nomedia="http://www.youtube.com/watch?v=xRSTZcxpVj0"]4-14-12 Federal Way, WA 50 SCY Fly - YouTube[/nomedia]


    200 Free (FLY) - 2:04.60 - Masters best by 1.7 seconds, but I'll have to prove it again in the 200 Fly event!
    27.3 / 31.6 (58.9) / 32.7 / 32.9
    Very happy with this swim! Where did it come from as well? 5th event in the series and did great! I just love racing this in the 200 Free event, because I can get some good competition from the freestylers.
    [nomedia="http://www.youtube.com/watch?v=xoOBFIhVHF0"]4-14-12 Federal Way, WA 200 Fly in the 200 Free event - YouTube[/nomedia]



    Oh yeah...I also got out of Federal Way (PNA CHAMPS) with PNA Champs awards!! Thing is...I'm not part of PNA (from Inland NW LMSC), and I'm not supposed to be receiving points/awards in the meet. Oh well...mine now!

    =============================

    What to do now??, other than start kicking my @ss again in the pool in preparation for Canadian Nationals! ...and I do have 1 last chance at the 400 IM record in a USAS Distance Pentathalon next weekend in Spokane. UGH!

    Updated April 14th, 2012 at 11:49 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  7. April 14, 2012

    Warmup (1600)
    1 x 200 swim
    1 x 200 IM kick/drill by 25
    3 x 100 @ 1:45, 50 catchup / 50 swim
    3 x 100 @ 1:35, 25 catchup / 75 swim

    Set I (600 / 1600)
    3 x 200 @ 3:15, descend

    Set II - 5 x "6" (2250 / 3850)
    from [ame="http://forums.usms.org/showthread.php?t=20528"]Workout #2[/ame] of this week's High Volume Workouts.

    5 x 100 @ 1:50, 1 x 50 @ :50
    4 x 100 @ 1:50, 2 x 50 @ :50
    3 x 100 @ 1:50, 3 x 50 @ :50
    2 x 100 @ 1:50, 4 x 50 @ :50
    1 x 100 @ 1:50, 5 x 50 @ :50
    50s are cruise, 100s are descend

    Wrap-up (300 / 4000)
    3 x 50 @ 1:15 no-breather

    * 4000 SCY *

    **************************************************

    I had lots of problems with leg and foot cramps when I started swimming again several months ago, but recently I have had almost none. I don't know what was different today, but my toes started curling under during warmup and it went downhill from there. At different times in the workout I had cramps in both calves, the arches of both feet, the muscles along my shins (first time for this cramp), and in the toes of both feet .

    On top of that my arms are quite sore from weights and chin-ups yesterday, so this workout was not one of my best. I kept at it until the end, but probably only swam 3700 or so.
    Categories
    Swim Workouts
  8. 04.14.12 - Saturday workout

    by , April 14th, 2012 at 09:11 AM (Pete's swim blog)
    Swam at Hsv Nat with Dave x 2, Howard, Bob x 2, Sally and George. Pool temp ~84.

    SCY

    500 Warm up

    50 Kick / 50 Free
    100 Kick / 100 IM
    150 Kick / 150 Free
    200 Kick / 200 IM
    200 Reverse IM / 200 Pull
    150 Free / 150 Pull
    100 Reverse IM / 100 Pull
    50 Free / 50 Pull

    3 Times through (Fly/Bk/Br):
    * 200 Free
    * 100 IM
    * 4 x 50 Stroke - 1:00
    200 Free
    100 IM
    8 x 25 Free - :30
    200 Free
    100 IM
    8 x 25 IM Order - :30

    100 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  9. Friday 4/13/12

    Friday 4/13

    PM only SCY (Friday Fly Day)

    600 (200 swim/100 fly kick on side)
    12x50 @ 1:00
    #1- fly kick
    #2- fly drill
    #3- free swim build to fast

    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:05, 2:06, 2:06, 2:04, 25/10)

    13x100
    3 @ 1:45 (50 fly kick/50 fly drill)
    3 @ 1:15 STRONG free (:59, 1:00, :59)
    3 @ 1:45 (50 fly kick, 50 fly swim fast)
    4 @ 1:15 STRONG free (1:00, 1:01, 1:00, :59)

    100 EZ

    12x75 @ 1:30
    #1- 25 FAST fly/50 smooth free
    #2- 50 FAST fly/25 smooth free
    #3- 75 smooth free
    #4- 75 FAST fly (:42, :42, :43)

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  10. April 13, 2012

    Warmup (1400)
    1 x 200 swim
    1 x 200 IM kick/drill by 25
    4 x 100 @ 1:45, DPS
    4 x 100 @ 1:35, descend

    8 x 25 @ :30
    2 x
    • #1 = Distance per stroke
    • #2 = lap fast – lap easy
    • #3 = lap easy – lap fast
    • #4 = AFAP


    Set I - Race Pace 500s (1600 / 3000)
    5 x 100 @ 1:45 (target 1:14, went 1:12 - 1:14)
    6 x 50, 2 @ :50, 2 @ :55, 2 @ 1:00, active recovery

    4 x 125 @ 2:15 (target 1:33, went 1:32 - 1:35)
    6 x 50, 2 @ :50, 2 @ :55, 2 @ 1:00, active recovery

    Wrap-up (300 / 3300)
    6 x 50 @ 1:15 no-breather

    * 3300 *

    Set 1 take from High Volume Workouts [ame="http://forums.usms.org/showthread.php?t=20528"]Workout #4 = Race Pace 500s[/ame].

    Updated April 14th, 2012 at 10:33 AM by eric.carlson

    Categories
    Swim Workouts
  11. April 9 - Mountain View Masters

    Warm-up (1000)
    400 various
    3 x 200
    #1 swim, every 3rd length non-free
    #2 100 swim + 100 kick
    #3 swim non-free

    Set I (2550 / 3550)
    400 free moderate
    2 x 200 IM @ ?
    4 x 100 non-free fast @ ?
    3 x 50 @ :40, :45, :50

    200 free moderate
    2 x 100 IM @ ?
    4 x 50 non-free faster @ ?
    3 x 50 @ :40, :45, :50

    100 free moderate
    2 x 50 non-free @ ?
    4 x 25 fastest @ ?
    3 x 50 @ :40, :45, :50

    100 easy

    * 3650 *

    **************************************************

    For this week's sampling of the masters teams within a short drive from my office, I swam with the Mountain View Masters Swim and Social Club. On Tuesday they have two morning workouts, 5:30 - 6:45 and 6:45 - 8:00. I planned to go to the earlier practice but Mountain View is a 50 minute drive (that time of day) and I didn't get to bed until 11:00, so when the alarm went off at 4:15 I decided to sleep a bit more and hit the second one.

    Tuesday is "Speed work, mixed stroke". I enjoyed the workout, although the the mental math required for the intervals really threw me. When I write up my own workouts I calculate the intervals before hand so they are listed on my printout, so "2 x 100 fast c+15" had me flummoxed! I ended up leading the "1:25 base interval" lane, but luckily the other guys didn't mind that I just went at the same time as the person leading the 1:20 lane.

    Updated April 13th, 2012 at 05:29 PM by eric.carlson

    Categories
    Swim Workouts
  12. FAST FRI Apr 13, 2012

    by , April 13th, 2012 at 01:08 PM (Ande's Swimming Blog)
    FAST FRI Apr 13, 2012

    got stuck at a train crossing this morning & it was moving slow at first then gained speed, but it had a lot of cars

    I got the Nitro Masters Open tomorrow Sat Apr 14th
    Entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, & or the 2 br & or the 1 IM, we'll see,
    plan to reshave tonight and take it easy


    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:11
    started in the main pool LCM then at 6:00 am we moved to the diving well SCY
    swam with Joe & Tara
    beside: Tyler, Todd, Traci, David, & Larry

    Warm Up
    swam easy free
    went 900 or 1000

    Main Set

    Assigned: 800 FR fast for time on 18:00
    Did: 400 FR (LCM) easy speed around 87% effort
    went 4:59 then rested on the wall for 40 sec then swam 400 fr easy

    Assigned: 400 FR fast for time on 10:00
    Did: 200 FR (LCM) easy speed around 87% effort
    went 2:23 then rested on the wall for 30 sec then swam 200 fr easy

    200 FR (LCM) fast for time on 5:00
    went 2:17

    then we moved to the diving well
    swam 100 easy

    100 fr (scy) fast
    swam 50 2 beat kick 50 6 beat kick
    went 54

    50 fl
    easy speed 8 SDKs on dive & turn
    went 25

    100 easy


    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated April 13th, 2012 at 01:16 PM by ande

    Categories
    Swim Workouts
  13. 04.12.13 - Friday workout

    by , April 13th, 2012 at 12:05 PM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Pool temp 84.

    SCY

    400 warm up

    8 x 100 Up/Down Back - 1:45 (:10) base stroke fly.
    8 x 100 Up/Down Breast - 1:45 (:10) base stroke fly.
    50 Easy

    8 x 100 Up/Down Kick - 1:45 (:05) base stroke fly.
    8 x 100 Up/Down IM - 1:45 (:10) base stroke free <- got really tired w/ all the fly.

    75 Easy

    8 x 50 - 1:30ish dive from blocks. Race speed down, easy back.

    175 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  14. Back At It...

    by , April 13th, 2012 at 11:14 AM (Year Three: The Road Back)
    After a day of biking on Wednesday and a day of coaching on Thursday, I was ready to get back in the water today. I met with the surgeon earlier this week and he was very pleased with my progress and released me from even physical therapy (which my therapist and I expected, so he gave me lists of exercises to continue on my own). The surgeon told me I could go as hard as I wanted in the water - my shoulder is good to go. So.... here's what I did today:

    250 Warm-Up
    1 x 400 Pull on 8:00 (did 75 free of each 100, 25 kick)
    12 x 25 on :40 (3 each stroke w/ fins)
    4 Sets (wore fins for all):
    - 4 x 50 Stroke on 1:10 (1 - IM, 2 - Fly, 3 & 4 - Fly & Kick)
    - 1 x 200 on 3:30 (1 - IM, 2 - Fly / Free by 50, 3 - Fly / Kick by 50, 4 - One Arm Fly)
    6 x 50 Free (all w/o fins) on 1:05
    300 Cool-Down
    Total Meters - 3150

    I did get about 8 full strokes of fly in a row today, but my shoulder got pretty sore, so I backed off to one-arm fly. I don't know what possessed me to do the last 200 as a one-arm fly, but by the 150 I was getting really tired - and really determined to actually do it. Full disclosure - I have never done any kind of 200 fly in my life. Getting this one this morning felt great!

    I also did pretty well with the 6 x 50 w/o fins swimming free at the end of practice. It felt better - like I was actually getting a little pull from my left arm instead of just letting it slip through the water. And, I'm much more conscious of getting a good body rotation in free than I ever was before. Upside... better stroke and easier to breathe to my "bad" side. Another silver lining? Perhaps! All in all, I'm still taking baby steps ... but it's all good.

    My shoulder is pretty tender right now, so I'm actually okay with tomorrow being a crazy track and softball filled day for my kids. A day out of the water will be fine - and I'll compensate by swimming with a buddy on Sunday (which is my usual day off).

    On a completely unexpected note... I got offered an Age Group coaching spot! WOO-HOO! I start on Monday and can't believe how excited I am! This Friday the 13th has been AWESOME! Hope yours is going great too!

    Enjoy your swims and your weekend!
    Categories
    Swim Workouts
  15. Friday, April 13, 2012 5:00am PNA Prep

    by , April 13th, 2012 at 10:48 AM (Fast Food Makes for Fast Swimming!)
    Got in for a quick final pre-meet swim. Time to race fast tomorrow.

    4 x 100 Free @ 1:30 (1:11-1:12s)
    3 x 100 Free Pull @ 1:20 ( 1:05-1:06s)
    4 x 50 Kick w/ board @ 1:00 (:40-:42s)
    1 x 100 Free stretch out

    4 x 75 @ 1:30 (50 Free, 25 Fly Fast)
    feel good to go

    Bring on the competition!!


    400IM, 200 Back, 100 Breast, 50 Fly, &
    200 Free (Fly) <--this one is super-gridge with That Guy, KNelson, and Tjrpatt
  16. Thursday, April 12, 2012 5:00am

    by , April 12th, 2012 at 09:14 PM (Fast Food Makes for Fast Swimming!)
    My first morning swim in a few days. Tough to get up for, but I made it.

    5 x 100 Free @ 1:30 (1:10s)
    4 x 100 Free Pull @ 1:20 (1:06-1:07s)
    6 x 50 Kick w/ board @ 1:00 (:45s)
    1 x 200 IM Drill
    1 x 100 Free


    4 x 150 @ 2:20 (3 IM no free, 1 all Free) - had to leave :20+ behind the others in my lane, but was still catching them
    • went 1:55, 1:52, 1:49 on IMs, at a moderate pace
    • freestyle, caught the group at the 100 mark
    100 EZ

    4 x 50 @ whatever...just waited a bit
    Odds Fly fast (went :29s)
    Evens EZ Free

    100 of playing around a bit and out.

    -------------------------
    2500 Yards


    IM's felt good today...just have a 400 version coming up on Saturday.
    Gonna have a tough heat as well:
    4:19/4:28/4:30 ME/4:33/4:34/4:38/2 others @ 5:00+
    I have bolded the times of the swimmers that I consider to have great to excellent breaststrokes. Can you guess which ones are myself and Knelson?

    The PNA Heat Sheet looks like it'll be a good meet. I'm happy that I'll be done and on the road by 3:30pm on Saturday.
    5 events in 3 1/2 hours. Should be fun.
    400 IM, 200 Back, 100 Breast, 50 Fly, 200 Free (Fly)
  17. Thursday 4/12/12

    Thursday 4/12

    PM only SCY + Crossfit

    Crossfit:

    4x ( :50 on, :10 rest/switch)
    split lunge
    row (on the erging machine)

    2:00 rest

    3x ( :50 on, :10 rest/switch)
    med ball slams (14 lbs)
    bear crawl (25 yds forwards, 25 yards backwards)

    Swim:

    500 swim
    8x100
    4 @ 1:20 D1-4
    4 @ 1:30 50 kick/50 build

    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:07, 25/10)

    3x300 @ 3:45 D1-3 (3:09, 3:04, 2:55)
    2x200 @ 2:45 backstroke (50 R arm, 50 L arm, 100 swim)

    with fins:
    4x100 @ 1:45 (25 fast fly kick under H2O, 50 fast fly kick on back, 25 fast fly swim)

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  18. Workout 04/12/12: BENN meet in 2 weeks!

    by , April 12th, 2012 at 07:20 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    1 x Noah's Ark pull with buoy

    12 x 50's
    - Odds: Kick on :55
    - Evens: Swim on :50
    - Did two each FR/FL/BK/FR

    4 x 100 FR on 1:20
    - Descend (1:12,:10,:10,:07)
    1 x 100 loosen

    4 x 75 Indian IM's on ?

    Kicking and sighting discussion with other swimmers

    4 x 50 Quarter's Strong on :45
    - Free
    4 x 50 Quarter's Strong on :50
    - BK down, FLY home

    200 loosen and out
    (solo/Rec/3100yds/65 min)
    --------------------------

    Almost had an accident today in the pool. On the warmups, I started backstroke and thought, "I should have seen the flags by now" in the deep end. I stopped, and was 1/2 an arm length from the wall. So, never assume that the flags are where they should be.

    Anyways, I felt ok in the water - I have not been very consistent since NE champs due to illness and work. Got in a good variety today, and was happy to get over 3000 yards for the first time in a while. "Just keep swimming" as Dora and Nemo sing - my goal this year is 250 miles, and I am 20 miles ahead at this point so that is promising.

    Looking forward to reading about some fast swims over the weekends to come. Looks like planning for the meet in Bennington in two weeks is on target. We now have seen entries so I am excited. I am off on vacation tomorrow with the family, and hope to get in the water at some point. Lord willing, I'll be back in Boston on the 22nd and in the water the next day.

    Updated April 12th, 2012 at 10:47 PM by rxleakem

    Categories
    Swim Workouts
  19. Thursday, April 12

    by , April 12th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture, 45 min:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.

    Stretching/Rehab, 30 min


    +++++++++++++++++++++++++++++

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend. I spent a huge amount of time today on pain prevention ... I really hope one day soon I wake up pain free.

    More importantly, how much is one supposed to fork over for a prom dress?

    Attached is a pic of Fort Son's boat, the First Freshman 8. My son has some seriously styling boots.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 12th, 2012 at 09:56 PM by The Fortress

    Categories
    Swim Workouts , ART
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  20. Thursday, April 12

    by , April 12th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.


    +++++++++++++++++++++++++++++

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm
    Categories
    Swim Workouts , ART