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  1. good swim this morning

    by , March 7th, 2012 at 07:33 AM (Mixing it up this year)
    I can feel my abs and legs hurting from yesterday but it is the good type of hurting. Managed a decent workout this morning.

    500 free
    8x25@:45 shooter w/zoomers. VK at the end my bag was on :30 tempo, :15 AFAP, :15 rest
    50 EZ
    10x25@:45 streamline glide from pushoff
    50 EZ

    10x(25 + 25EZ w/zoomers)@1:30 fast breakout + 4-6 fast strokes then fast kick to wall
    100 EZ
    50 AFAP from pushoff went :33
    200 EZ
    5x37.5 fast +12.5 EZ@2:00 had to cut interval from 3 to 2 due to time left to get done by
    200 EZ

    Total 2350 yards
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  2. Just thought I'd drop in

    by , March 7th, 2012 at 02:48 AM (Swim like an Orca, but faster !)
    Insanity is defined, as the cliche goes, doing something the same way every-time, and expecting different results. If I put my workout routine up against this argument, then I'm insane.
    I was born to be tall and skinny, I lack the muscling required to be a great swimmer, yet I dive in, hoping the clock will reflect progress and some magic will happen in my power.
    Although I didn't compete in 2011 I did manage to get certified in scuba and restored a 1965 Venture 21 sailboat.
    So, my coach and I talked about my stroke, which is about as good as I can get it, but like I've blogged before, I lack the muscle mass and strength. So we plotted out a plan that includes morning planks, bur-pees and pull-ups, among other things. Right now I struggle with even 2 or 3 pull-ups.

    I attended the Strawberry Canyon Aquatic Masters meet at Cal Berkeley and my times were nothing to brag about.
    200IM DQ (the lady judge said I touched one hand on the BR/FR transition...really?) But that was good, cause my time was 10 seconds over.
    100 FR - 1:02
    100 Bk -1:20 (I swam 1:17 a year ago)
    100 IM - 1:15 (no change in 2 years)

    I've been training 200IM, 100 FR, 100BK and 100 IM. This year has been the first for completing a 400IM without stopping and doing more than 2 100 Fly's in training, so I'm making progress somewhere. albeit slow.
    And slow it is, as I settle with 50, I continue to swim, eat organic, (for the most part) exercise and try to engage with more aquatic activities to have more fun with growing older.
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  3. As if on cue...

    by , March 6th, 2012 at 10:13 PM (Alex's swim journal)
    As if on cue... after several days of cold and gloomy weather; a couple of sunny days and warmer weather. High of 60 tomorrow?!?!

    Missed my swim yesterday, but managed to get in 3500 SCY today on the way home from work.

    400 free wm-up
    20 x 50 on 1:00 (first 3-4 in :36-:37; probably averaged :40)
    3 x 300 on 5:00 (4:34, 4:40, 4:45)
    100 breast
    3 x 300 on 5:00 (4:45, 4:46, 4:48)
    100 breast
    100 free cool down.

    A couple of notes:

    :36/50! I don't know if I've ever seen that number before! Maybe the rest day paid off after all. I felt almost like I was skimming the top of the water on those fast 50s. But I couldn't keep that pace with only a 20-23 second rest, so I settled into a :40-:42/50 zone, which felt comfortable.

    The 300s were interesting, just trying to see how long I could maintain my threshold pace and they ended up being somewhere about halfway between the threshold pace and my BASE. I'm sure that's helpful somehow.

    I love the long continuous distances, but I liked this workout for mixing in different paces and forcing myself to swim faster/harder. Maybe I'll even start doing flip turns at some point, and work on getting my mile time down again.
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  4. Workout 03/06/12: The waves keep on crashing on me

    by , March 6th, 2012 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IMO drill

    Go four times through:
    - 3 x 50 Kick/Swim/Drill on :60
    - 1st/3rd = FR, 2nd/4th = stroke (BK)

    10 x 100 FR pull with buoy on 1:20
    1 x 100 ez
    5 x 100 Stroke on 1:30

    200 loosen and out
    (With Masters group/Rec/3000 yds/60 min)
    ---------------------------

    Went to Biannual Tuesday night masters practice since I am off work this week. Joelle and Ryan were there so we did her workout (they are both post-grad students at Bennington College).

    I felt strong on the pulls, out in 1:06, then held 0:08-09's until a 1:07 on the last one. I really focused on my pull and keeping my elbows high in the water - last week when I did this I avg'd 2 seconds slower over the 10 so I am happy.

    For the strokes, I did 3 back and 3 IM. I really worked underwaters with the back, went 1:12,:13,:10, and after an pain filled first IM (1:20.52), I took an extra 30 seconds and went 1:12.93 on the last one. I still have not forgotten about the 100 x 100 IM challenge, but I need to be more diligent in doing them in practice.

    I was thinking of doubling tomorrow, but I still feel crummy after yesterday (and chose not to do it today). With 10 days before champs, I will start a slow taper for the rest of the week (although I hope for a hard practice on Saturday), then drop yards like they are going out of style. Next week I will have to be dry on Thursday, and instead of driving to Boston that night I will leave early on Friday since I am not swimming first thing - I'll get more sleep and also save on a night of hotel expenses.
    Categories
    Swim Workouts
  5. Tuesday, March 6

    by , March 6th, 2012 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    MF Work:

    16 x 25 DPK shooters w/MF @ :30-:35
    -- back, belly, twirling 360s

    5 x 50 caterpillar fly drill w/MF @ 1:10

    10 x 25 burst + cruise @ 1:00
    -- dolphin kick on belly w/MF
    100 EZ

    10 x 25 burst + cruise @ 1:00
    fast hands breast w/MF (4 strokes to 15 m)
    100 EZ

    Main LP Set:

    6 x (broken AFAP 100s w/fins + 100 EZ), done as:

    1-2 100s @ 5:00
    -- broken @ :50 for :20 & @ 75 for :10
    1 = breast w/MF, 27 high/52
    (calf cramped on this and I put away MF)
    2 = IM, 23 low/48

    3-4 100s @ 6:00
    -- broken @ 50 for :30 & @ 75 for :15
    3 = fly, 23 low/45
    4 = fly, 23 high/46

    5-6 100s @ 7:00
    -- broken @ 50 for 1:00 & @ 75 for :30
    5 = IM, 23 mid/46
    6 = IM, 23 low/47 (bad breast leg)

    100 EZ

    Total: 3250

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

    I didn't waste any time getting right back to the LP work, reprising a set I did several weeks ago. Legs were burning after MF works. And right calf was cramping at the end. Getting out the 2XU leggings later.

    Random other thought about pre-Nats training: I think I'm going to largely forget bikram yoga (other than going for variety) for the next 7 weeks. It is very fatiguing, and I've been better about doing swim specific stretches while doing my rehab exercises. I did 30-40 minutes last night of both.

    I had a chat with a swim store owner here in NoVa. I could not get him to say one bad thing about the FS3, despite him admitting that several college teams had sent the women's kneeskins back. He is enamored with the LZR Elite suit. But this suit is being discontinued and no more imports are coming into the country. So if you like them, pick one up! The LZR Elite is being replaced by the $395 FS3 that is coming out soon. The material is apparently different that both the $595 FS3 and the LZR Elite. Maybe it's more akin to the X-Glide suit.

    Back to the gym tomorrow ...

    Oh, Jimby made this proposal:

    "How about this high concept show we can sell to swimming video amalgamated industries, llc? Practice Meets Wife Swap. I come and train with u for two weeks, concentrating on 1:18 work:rest ratio work. You then come train middle distance repeats on tough intervals then we see what we've learned."

    I thought this would benefit him much more than me. He called me an ignoble scientist for daring to say so. It would be the height of idiocy for me to change my training now, but I would told him I would consider this training flip flop in May.

    Nationals:

    Just signed up for SCY Nationals in Greensboro:

    100 fly, 1:02.5
    100 back 1:01.99
    100 IM 1:03.70
    50 free 25.30 (6th)
    50 fly, 26.79
    50 back, 27.46

    I made up a time for 100 fly that was faster than I swam last year, but a tad slower than my best (I've consistently been slower in this event without the suits.) The 100 back is my best time. And I reverse sandbagged my 100 IM and entered a time better than my best time that I hope to do. Ha! ) My 50s are the times I just swam and my best kneeskin 50 free time. To Jazzy's chagrin, I designated 50 free as my sixth event. I know this may be an untapped event for me, but right now I have other events on my brain.

    Zones:

    Mulling over possible Zones entries. Right now thinking about:

    100 free
    200 mixed medley relay
    50 fly
    200 women's free relay

    200 free (50 split request)
    200 mixed free relay
    100 breast
    200 women's 200 medley relay

    Updated March 6th, 2012 at 09:30 PM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday, March 6, 2012 5:00am & 11:00am

    by , March 6th, 2012 at 03:18 PM (Fast Food Makes for Fast Swimming!)
    This morning, I decided to do the whole workout #3 (Quality 200 Pace) from Patrick's Distance/Pain Workout Forum
    I found it both to be a bit easy on parts, and others incredibly challenging. A good one though.

    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    100 Free

    16 x 75 Free
    • 4 @ 1:10
    • 4 @ 1:00
    • 4 @ 1:10
    • 4 @ :50!! This time I only made two of them.
    2 x 150 Free Pull @ 1:55
    6 x 50 Free FAST @ 1:15 (went :28-:29s)
    2 x 100 Free Pull @ 1:35
    8 x 25 Free FAST @ :35 (:14-:15)
    4 x 50 Free EZ @ :45

    I found the sitting around on the wall resting on the 50s to be quite boring. I was recovered enough to go earlier, but stuck with the written set.
    Took a couple minutes

    2 x 150 IM no free @ 2:30 (1:57, 1:56)
    These would probably have been around 2:28s for 200 IMs

    6 x 50 Active Recovery @ :35, :40,....:60

    2 x 100 IM @ 2:00 (1:10, 1:07)
    I sprinted the 2nd one.

    4 x 50 @ :35, :40, :45, :50

    Added a little more of my own:

    10 x 50 Free @ :55
    Odds: Free Pull w/ kickboard between thighs (looks like a shark)
    Evens: Kick w/ board

    ----------------------
    4500 Yards

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

    Went to the dentist for a 2nd painful session over the past two days. Then afterward went to the pool for a little more. It is very awkward trying to breathe in the pool with a numb mouth. I don't recommend it!

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ 1:00

    Main:
    1 x 150 Free Pull @ 2:00
    :30 rest
    2 x 150 Free Pull @ 2:00, 1:55
    :30 rest
    3 x 150 Free Pull @ 2:00, 1:55, 1:50
    :30 rest
    4 x 150 Free Pull @ 2:00, 1:55, 1:50, 1:45

    100 EZ and out

    ---------------------------
    2600 Yards
  7. Is it too late to repeat first grade?

    I seem to need remedial counting lessons.

    I had a nice and relaxing workout this morning at Riverbank. I was feeling leg-sore from last night’s ballet classe, so I skipped over Patrick’s IM workouts in favor of the “[ame="http://forums.usms.org/showthread.php?t=20307"]SPL/DPS Aerobic[/ame]” option. I almost passed over that one as well once I saw it involved counting strokes per length on (mostly) broken 400s. I’ve never been very good at keeping track of my stroke count in LCM—it’s not that I forget what comes after 29 or anything like that, it’s rather that whenever I do anything besides 2-stroke breathing, I tend to chant the strokes to myself as I swim along: “one-two-one-two-one-two-three!”, repeated endlessly, is one of my favorites. So I’m accustomed to starting over at 1 after every breath, and remembering not to do that for a whole 50 is often beyond my capacities. Nonetheless, I decided to give it a try today, and I’m glad I did because I both enjoyed this workout and found it helpful.

    I shared a lane with Rondi and one or two other polite swimmers. I adapted the original workout a bit—here’s what I did:

    800 lcm warmup (400s, 100k, 100p, 200 d/s)

    1 x 100 build
    6 x 50 counting strokes (3 @ threshold pace, 1 easy, 2 @ threshold pace)
    [From this I determined that my threshold stroke count was 41.]

    1 x 400 @ 7:30 [avg. 42 SPL, pace (THR + 2.5)/100]
    2 x 200 @ 3:45 [avg. 42 SPL, pace THR]
    4 x 150 @ 1:50 [avg. 39/40 SPL, pace (THR – 2)/100]
    The goal was to maintain threshold pace on all 3 and have SPL = 45, 43, and 41 on each successive 400. I missed my pace on the first round, but hit in on the second while holding the same SPL. I then decreased both my pace and stroke count on the 100s.

    It seemed a little overwhelming at first to keep track of strokes, lengths (I was afraid I had miscounted the 400), pace, and interval, but I eventually sorted it all out, more or less. I was successful in counting my strokes about 80 percent of the time on this first set. But—I had made it easy on myself by breathing every stroke. I decided to bilateral breathe on the second round to see what happened.

    2 x 200 @ 3:45 [avg. 43 SPL, pace (THR + 5)/100]
    4 x 100 @ 1:50 [avg. 41 SPL, pace (THR – 1)/100]
    6 x 50 @ 1:00 [avg 39 SPL (descended 41 > 38], pace (THR - 13)/100]
    The goal was to decrease SPL while maintaining (THR – 2)/100 pace. The first swims after I changed over to bilateral breathing felt pretty awkward, and I was way off my goal pace on the first 200s. But the learning curve was steep, and both the speed and the feel improved as I went through the set. I also got better at counting, but still managed to get an accurate tally for only about 66 percent of the lengths on this set. The 50s felt really great—I was going much quicker without them feeling effortful. (Now why can’t I just put 8 of those non-effortful things together for a decent 400?) I kept my 2-beat kick throughout, although it was more emphatic on the shorter distances.

    Warmdown
    4 x 100 Kick
    2 x 100 pull + play

    I left the pool feeling less sore and more energetic than when I arrived—that’s always a good thing!
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/07/12

    by , March 6th, 2012 at 12:33 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    1 X 200 kick 4:20 -

    6 X 50 kick 1:05
    8 X 25-half blast kick/half swim :45

    1 X 100 easy 2:00
    1 X 50-25 fast/25 easy-1:15
    1 X 75 @ 100% 1:30
    Four rounds, all choice. Break between rounds if needed.

    3 X 200 free-broken- 4:00 4:30
    1 X 100 easy 3:00 -
    Two rounds. Round 1 intervals left, 2 right
    200's: fast and broken :10 @100.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  9. Tue Mar 6th, 2012, SCY

    by , March 6th, 2012 at 11:14 AM (Ande's Swimming Blog)
    Tue Mar 6th, 2012, SCY

    Trained Sat with Tyler Brandon & Dave Sims
    did 3 sets of 3 x 300
    1) on 3:45
    2) on 3:30
    3) attempting 3 on 3:15 & I couldn't make it
    skipped a 50 in the 2nd one

    Mon
    5:00 - 6:30
    arrived pretty late
    tough practice

    Whitney Coached SCY
    6:30 - 8:00 dove in around 6:42
    swam with James, beside Jim, Tyler, Larry, Chris, Todd & Mike Varozza (welcome back)

    Warm Up
    swam around 400

    Main Set

    4 rounds 1 each stroke
    5 x 100 on 1:30
    50 easy
    4 x 25 FAST on 40
    100 easy

    900 done
    150 strong 100 pretty 50 bk
    did em on 4:00

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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
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    Swim Workouts
  10. Back with the team - 2800 yds

    by , March 6th, 2012 at 10:18 AM (Nobody Special)
    * Back with the team today. Good work-out - did my best to keep a light pace. Here is the workout:

    100 warm up

    4x200 free (30 sec rest)

    4x100 kick (fins) 2 m int

    1x100 back
    1x100 breast
    1x100 catch-up stroke

    20x50 free (5, 10, and 15 kick) 1 m int

    200 warm down
    Categories
    Swim Workouts
  11. Tuesday - 03/06/12

    by , March 6th, 2012 at 09:32 AM (Workout Swimmer)
    Air was cold, water was hot - what a combo! Annie came to keep me company this AM:
    I had done about 1400 by the time she got there

    600 (100 free 25 back/25 breast x 4)
    200 pull no paddles
    300 pull w/paddles
    300 kick
    8 x 50 on :50
    --------------
    10 x 50 on 1:00 odds fast, evens recovery
    8 x 25 on :30; fast/easy, easy/fast, build, sprint x 2
    8 x 150 on 2:15 pull - I went hard on all of these except #5 & #6, which were moderate - held about 1:50ish on all but #5, which was a 1:55 (good effort)
    100 kick
    8 x 50 kick on :55
    50 EZ on :55
    50 sprint on 1:00
    50 EZ on 1:00
    75 sprint on 1:00
    75 recovery
    Total: 4300 SCY
    This workout kicked my butt - the 150's I truly was pushing myself, and on the sprint 50's I was too - with Annie touching me out 90% of the time - great fun! Hopefully also training myself to go FAST.
    I was planning on going 5000 today, but ran out of time, since I got there a bit late. There should have been a 100 fast after the last 75, plust a 125 recovery, followed by 4 x 50 @ 75% at the very end
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  12. 03.06.12 - Tuesday workout

    by , March 6th, 2012 at 08:40 AM (Pete's swim blog)
    Swam w/ Dave x 3. Pool temp 85-86. Wore Speedo brief.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert free to kick
    5 x 200 - 3:10 convert free to IM
    50 Easy - 2:00
    4 x 75 Breast - 1:30
    50 Easy

    200 Free - 2:30 (2:27)
    50 Free/50 stroke/50 Free - 2:30
    200 Free - 2:30 (2:22)
    50 Free/50 stroke/50 Free - 2:30
    200 Free - 2:30 (2:17)

    25 Easy
    16 x 100 Relay from Dive - my times were 1:02, 1:01.5, 1:00.x, 1:00.5

    125 Cool down

    (3650 Total)
    Categories
    Swim Workouts
  13. Made it through Monday

    10 min. choice
    6 x 75 w/5
    --right arm/left arm/build by 25

    3 x through
    3 x 50 @ 45 descend
    2 x 75 @ 1:30 (bk/br/fr by 25) focus on form
    6 x 25 @ 20
    300 pull breathe 3/5/7 by 50
    Rest 30 and repeat

    4 x 125 @ 2:00
    --25 sprint, 100 no walls

    4 x 125 @ 2:00
    --75 free/50 back

    100 w/d

    What a typical Monday at work! I was so glad to get out of work and make it to the pool for some me time. Felt pretty good today and strong considering that I have not been swimming as much as I usual do.

    The 100's no walls are a good "drill" but one of my least favorite. We usually do it as a 500 swim and after about 300 it gets old fast.

    I also found time to mix in a hour of P90 core which is one of my favorite of the series.
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  14. do i still have legs?

    by , March 6th, 2012 at 07:38 AM (Mixing it up this year)
    This was a killer leg set today. I really needed that. I will need to use this workout several more times before nationals.

    500 free
    12x50@:45 free w/zoomers & paddles

    10x50@1:00 kick w/zoomers over/under(25 kickc/25 shooter) - under/over
    50 EZ
    100@2:00 kick I went 2:05 good for me but didn't make interval. My kick stinks even though I am working on it
    100 EZ
    8x25@:45 tempo kick dolphin on back
    50 EZ
    100@2:00 kick w/zoomers went 1:27 but how do I get my kick without fins there. I wonder if there is something wrong with the way i kick in general
    100 EZ
    8x25@:45 breast kick on back
    50 EZ
    50@2:00 AFAP kick went :53 good for me
    100 EZ
    8x25@:45 tempo flutter kick w/ board
    200 EZ

    Total 3100 yards
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  15. Monday, March 5, 2012 5:00am & 11:00am

    by , March 5th, 2012 at 10:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Warmup:

    500 Free
    200 Kick w/ board
    300 Free Pull

    10 x 100 @ 1:40 (followed :10 behind a guy doing all freestyle)
    • 3 Fly (1:06, 1:10, 1:10)
    • 3 Back (1:16, 1:16, 1:14) - actually attempted SDKs here, did about 3 each time
    • 3 Breast (1:22, 1:25, 1:23)
    • 1 Free (:59)
    100 EZ

    4 x 75 Dolphin Kick w/ Biofuse fins on back @ 1:10
    my abs were killing me and had to stop...I'm a wimp!

    600 Free Pull

    At this point (6:00am) our lane had 5-6 guys in it, so it was fun!

    5 x 200 Free @ 3:00 (I chose to descend them, and was running into lap traffic at the end of the 200s)
    • (went 2:16, 2:14, 2:11, 2:08, 2:06)
    • afterward the guys told me they started leaving 2-3 seconds apart on the last 3 200s to hopefully stay ahead of me.
    5 x 100 IM @ desc. interval (1:35, 1:30,...1:15)
    (went 1:10, 1:14s, finished 1:13)

    8 x 75 Kick w/ board @ 1:15 - had to kick fast, basically is was a 600 continuous for me. The others all cheated and wore zoomer fins.

    100 EZ

    4 x 50 Fast from the blocks.
    • The three of us guys left at the end of practice did these as a continuous relay, so we were getting approximately 1:00 rest or more (at least I was)
    • My last one, one guy timed me on his watch - 25.11 Not bad!
    100 EZ

    -------------------------
    5400 Yards

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

    Afternoon warmup at a crowded YMCA pool:

    200 Free
    200 Kick w/ board
    200 Free Pull
    200 Kick w/ board

    After this I was able to split a lane so I was planning to do PWB's Workout #3 for this week: Quality 200 Pace

    16 x 75 Free
    • 4 @ BASE -:05 (1:10)
    • 4 @ BASE -:15 (1:00)
    • 4 @ BASE -:05 (1:10)
    • 4 @ BASE -:25 (:50) Holy Crap! this was fast. I only made the first one.
    I started talking with another lap swimmer who recognized me from high school, and after 15-20 minutes of blabbering on, I was done with swimming.

    I ended up doing a 200 Swim, trying out his SwiMP3 headphones that he had, and they seem to be okay, but I'm not totally convinced enough to buy my own. The music is good when you're keeping your head still underwater, but if you have to keep breathing every stroke, it seems that the splashing of the waves seems to interrupt the music vibration listening effect. I may have just not had them on a good position on my head. Who knows. I didn't really "feel" them on my head while swimming, and only did freestyle with them on. Not sure how other strokes would be.

    -------------------------------
    2200 Yards

    7600 Yards for the day!
  16. Monday, 03/05/12

    by , March 5th, 2012 at 08:46 PM (Chowmi's Blog)
    Sat 03/04
    Heavy lift day at the gym!
    About 1+ hour
    "anything I don't have at home"

    I am happy to report that I progressed this season from handicap lunges (with yellow lebert thingys to assist) to now being able to "walk the longway" of the track doing lunges and using dumbells. I can also go clearly to the 90 degree bend! Next Up: add chewing gum. No, just kidding. That all said, I am quite sore, not lifting in quite awhile!

    Sun 03/05
    SCM Recovery day
    200 warm up
    10 x 50 1:05
    free with PFS
    100 easy

    Monday, 03/06/12

    200 warm up

    10 x 10 sec cord with paddles "sprint" feeling the catch and not spinning

    100 easy

    6 x 50 kick on 1:15
    TYR fins or none
    tummy/sides/back

    100 easy

    6 x Dives - sprint approx to the 15 m

    100 easy

    4 x 50 on 1:15
    free with PFS

    100 easy

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

    Over the top last week with 2 vasa days and 1 gym day of drylands! Going very specific with the swim workouts and either completely smooth or true sprinting.

    More of the same this week, and in Breck (next week) i'll probably lift as heavy as I can. No way on aerobic stuff at that altitude! Easy swims to recover and only a few-strokes-out sprints if anything.
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  17. Monday 3/5/12

    by , March 5th, 2012 at 06:50 PM (Workout Swimmer)
    Feeling really tight today plus, little to no energy thanks to my carb depletion weekend. I lost a total of 3lbs, and have not really felt deprived of food, but definitely could feel it sap my energy. Experimenting with my diet so that I won't gain a ton of weight after my surgery(s) at the end of the month. Too cold to swim this morning, plus I didn't have to work, so why get out of bet at 4:50am?!! Swam at Trousdale with the guys:

    12 x 75 on 1:15 (50 swim, 25 other)
    12 x 50 kick on 1:00 (4 breast, 2 back/fly, repeat)
    50 easy
    6 x 100 IM on 1:40, rotating through strokes for starting length
    50 easy
    4 x 100 pull on 1:20
    100 easy
    3 x 300 pull on 4:15
    50 easy

    Had my husband lawnmower my back but my c-spine still feels tight. Energy level a bit better since I had lunch.
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  18. Workout 3/5/12 noon:

    by , March 5th, 2012 at 05:17 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 IM drill

    Go four times through:
    - 100 FR pull with buoy on 1:20
    - 50 kick on :60 IMO
    - 50 Swim FAST on :50 IMO

    300 Drill (FR/BK/fly-br)

    Go four times through:
    - 50 AFAP (did FR/BK/Fly/BK)
    - 75 ez
    - Did these on ~ 3:00 (in between traffic)

    6 x 75 in 1:30
    - first and last FR - 49, 48
    - middle four BK - 51,52,50,48

    100 cooldown and out
    (solo/Rec/2550 yds/50 minutes)
    (total yards for day = 5050/90 min)
    -----------------------------------

    A bit less congested in the water at lunch, but I was happy to get some fast efforts in. The AFAP were more like 90% effort since I'm not at 100%. I tired.

    I was able to talk Kevin into doing the 75's with me - he likes to swim that distance and agreed to do them only if we went on 1:30. Fine by me I was happy to get the last back under 50.

    I'm kinda tired now. Went to lunch with my wife, then proceeded to pass out in the car for an hour as she and my son did some shopping. Off to men's Bible study tonight, and then I will be talking with a pharmacist going to Nicaragua in April with the GHO medical missions group - her first time so the trip leader connected us in order to talk about what to expect.

    Maybe I'll double Tues instead of Wednesday ...
    Categories
    Swim Workouts
  19. Vid+ recovery Swim, Monday, March 5

    by , March 5th, 2012 at 03:22 PM (The FAF AFAP Digest)
    Video from Warrenton Meet:

    Here is the vid from my 27.46 50 back yesterday. I'm in lane 6. Thank you Margaret Conze for videoing. I'm grateful to have it! Compared to my 28.23 50 back vid from the Sprint Classic last October, I can say that: (1) my under waters were decidedly better, especially on the second 25; (2) my turnover may have been ever so slightly faster, and (3) I stuck the finish better. 33 kicks, 19 strokes.

    [nomedia="http://www.youtube.com/watch?v=-_-j4PC16zI&feature=share"]Leslie's new 50 SCY Backstroke National Record Swim - YouTube[/nomedia]



    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/fins @ :35-:40

    6 x (5 x 50)
    5 single arm fly
    5 single arm back
    5 breast dolphin
    5 DPS free
    5 caterpillar fly drill
    5 various sculls

    100 free
    100 DAB

    Total: 2700


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

    I'm sore from the meet, but actually felt pretty good in the water. Just swam smooth; pure recovery swim. My plan is to hit it hard this week, then do a 5 day drop taper/rest for the Albatross meet next Saturday. After listening to our complaints about mixed gender heats, Jeff Roddin has separated men and women for the 50s. But after a meet of all 50s, I'm still leaning toward doing the 100 fly/100 IM and something else (maybe 50 free at the end). After Albatross, I'll kill it until 3 weeks before Nats and then start tapering.

    Updated March 6th, 2012 at 11:19 AM by The Fortress

    Categories
    Swim Workouts
  20. March 2, 2012

    Warm-up (1400)
    200 swim
    4 X 100 free @ 2:00 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick
    4 X 100 free @ 1:40 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick

    Swim (1600 set / 3000 total)
    2 x
    • 3 x 100 @ 1:45 smooth free, no breathing in or out of turns
    • 8 x 25 @ :45 streamline glide drill
      -- push off in perfect streamline and glide as far as possible, easy swim to wall
    • 3 x 100 @ 1:45 descend 1 - 3


    Wrap-up (500 set / 3500 total)
    6 x 25 @ :45 no breather
    100 easy
    6 x 25 @ :45 no breather
    100 easy

    * 3500 *
    Categories
    Swim Workouts