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  1. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 10:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
  2. Monday, 1/9/12

    by , January 10th, 2012 at 09:09 AM (A comfort swimmer's guide to easy swimming)
    Test set today. Swam with swim buddy. Pool was uber crowded today. Lots of resolutionists. Shared lane with swim buddy. Had to fight tidal wave from big guy in adjacent lane every time we passed.

    SCY
    300 swim
    100 kick
    3 x 100 @ 1:40 build
    4 x 25 strong @ :30
    100 easy

    Main Set (T-30):
    Went 2000, (30:05)

    Kick Set
    4 x 50 as Wall kick for 10 sec then kick on back in streamline 20 sec rest after each

    Warm Down
    100 easy

    Total: 3100 yards

    Updated January 10th, 2012 at 12:42 PM by poolraat

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    Uncategorized
  3. 01.10.12 - Tuesday workout

    by , January 10th, 2012 at 08:57 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Teresa. Kind of empty today so we all had our own lanes. Pool temp up to 86. Apparently the little old ladies have been complaining that their bath water is too cold. Decided to wear a drag suit all day today. Severly impacted my performance but overall I think it was a good thing. Send-offs weren't too hard to make so I needed to push myself some.

    400 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 stroke/2 kick
    * 400 IM - 6:00 (6:01, 5:55, 5:50, 5:45)
    100 Easy
    First one, my goggles sprung a leak. On my breaststroke pull-outs, they flooded and eventually one side flipped over. Had to stop to clear them. Descended the rest of them but the heat was a killer. Mostly tried to keep Roger from lapping me. He swam a 5:10 on the third one and finally got me.

    100 IM Hard - 1:30 (1:17)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:18)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:19)

    10 x 50 Pull - :50 Easy/Hard (:30-:32)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  4. Quality Aeorbic Day...Love it even with a bad back

    by , January 10th, 2012 at 07:24 AM (Mixing it up this year)
    Today was one of my bad back days but I was able to use a couple parts of this workout to loosen it up.

    600 free

    200@3:30 dolphin kick w/fins (good back lossener)
    2x100@2:00 free w/paddles @200 pace went 1:16,1:15
    4x50@1:15 1 arm fly (another good back loosener)
    6x25@:35 free kick fast w/fins & board @100 pace held :16's
    6x25@:35 shooters odds burst evens EZ
    100 EZ

    200@3:30 dolphin kick w/fins
    2x100@2:00 free w/paddles @200 pace went 1:14,1:13
    4x50@1:15 IM order
    6x25@:35 free kick fast w/fins & board @100 pace held :16's
    6x25@:35 shooters odss burst evens EZ
    100 EZ

    2x100@2:00 free w/paddles @200 pace went 1:15,1:14
    200 EZ

    Total 3000 yards

    Updated January 10th, 2012 at 07:32 AM by Donna

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    Uncategorized
  5. Let's dance!

    by , January 9th, 2012 at 11:00 PM (Alex's swim journal)
    Chaos at the Y... or, how did I pick this time to swim?

    Usually, we don't worry about lap swim schedules b/c there are always plenty of lanes open regardless of whatever else is going on. Today was an exception.

    Today's workout only 2200 yards (2K), all freestyle:

    WARM-UP:
    20 x 50 on 1:00 (:45, :46; :43, ... second half started with a :39, :40, then were mostly :41, some slow :43s mixed in).

    MAIN:
    5 x 100 on 2:00 (1:24, 1:25... then some 1:30s)
    rest for a few
    500 in 8:00 (200 was about 3:05)
    rest for a few

    COOL-DOWN:
    2 x 100 (around 1:30 ea.)

    Where I "rest for a few," these are probably averaging 3 minute breaks. I was catching up with Scotty in the next lane; we hadn't had a chance to talk in a while. He shared a lane for part of my 5000 on Saturday, but we didn't chat b/c I never stopped. We set a tentative date for doing our postal 1-hour swim together: Saturday, January 21. I'm working on him to re-join USMS!

    I had intended to do a much more extensive workout today, but the pool was really crowded: only 3 lanes open for lap swimming, all the lap swimmers swimming at widely differing paces, three swim lesson groups and a large water aerobics class took up the rest of the pool. I got the lane right in front of the clock (great), but also the side right next to the lessons and water aerobicists (this was a challenge!). Turbulent waters (Instructor on deck: "Come on, move that water, girls!") and stray arms and legs kept sneaking under the lane separaters. I kept telling myself that this was great, though unexpected, preparation for open water! Just not what I felt like dealing with when I wanted to get a nice, crisp interval workout in... see what my times were looking like. So, I'm treating it as an additional recovery day.

    Scotty and I decided that the morning, early afternoon crowds were a lot less "distracting"; in his lane, he had a guy just jump in and start paddling about--weaving in and out of the way of oncoming swimmers on both sides of the lane--during our hard 500 (no "hey, can we circle swim" or anything). Craziness.

    We should probably start a regular workout group.

    Or join the water aerobics class... let's dance!
    [nomedia="http://www.youtube.com/watch?v=N4d7Wp9kKjA"]David Bowie - Let's Dance - YouTube[/nomedia]
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  6. Begin week #6 and final stretch to AGP

    by , January 9th, 2012 at 09:41 PM (Chowmi's Blog)
    Sometimes you just have to laugh at yourself. When I found myself getting all mad at everyone in warmup and resisting the urge to push over and pass a guy kicking during the 10 minute warm up, the two thoughts I had were:

    1. I must be ready for my swim meet!
    2. Was I really this awful and aggressive during my college days?

    Yes. and Yes!

    Sun, 01/08
    LCM, SMU outdoor pool

    approx 400 warmup. like tearing it up and down the pool nearly running people over.

    8 x 50 on 1:00
    25 drill/25 build
    ave'd 36-37
    was building to dead sprint by the end. raced the leader in the fast lane and he didn't know what hit him. let me tell you:a 43 year old woman fully tapered for a swim meet.

    bailed at this point! didn't want to leave my race in the Sunday masters workout.

    moved to diving well and did

    8 x "50's" on 1 min
    with Speedo B&O fins; easy stroke and engage w/o straining. thought about perfect form.

    4 x "25's" sprint on 1 min

    misc. easy swims.

    Felt good, what can i say!

    Massage - monthly credit at Massage Envy!
    +++++++++++++++++++++++++++

    Monday, 01/09
    SCM, Baylor Fitness Center
    after dinner. like, immediately after! steak, baked potato, stir fry broccoli. even with that in my tummy, i actually felt good!

    500 warm up
    Yes, it was a race. I would like to post that I warmed up smart, but I just had to lap this guy I was sharing a lane with and show him who's who (again, the 43 year old woman tapered for her swim meet!)

    something easy kick (I was looking around, trying to decide who and what else to race)

    9 x 50 on 1:00
    3 kick/pull/swim
    swam this smart. deliberate swim no push on speed.

    misc. easy swim again
    made my move to my own lane

    4 x 25's % builds
    %'s are
    50-70%
    60-80%
    70-90%
    80-100% by 25.

    however,

    this was another good sign when it's suppose to start at 50% and I just said, to heck with this, let's go 80% to 100% on the first one, and then over 100% on the last ones! (only a tapered mind could understand the over 100%'s and actually believe that yes, I really am going 102.5%, 105%, and 110% right now!)

    Easy swim

    +++++++++++++++++++++++++++
    Crystal ball says:
    Don't do anything stupid this week. That includes one more week away from Golden Corral.
    Off tomorrow (light stretch)
    Wed swim, s/a/a
    Thurs swim, s/a/a
    Friday off and drive to Austin
    Saturday 50 free!!!!

    The tapered feel and fleeting moments of feeling immortal in the water are worth the smart work. I hope I swim fast! I will be really disgusted if I don't break 28. I know I am capable of a very good swim, but I need to actually do it at approximately 3:00PM on Saturday - single shot deal!!!!
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  7. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 10:21 PM by rxleakem

    Categories
    Swim Workouts
  8. Doubles Monday 01/09/2012

    by , January 9th, 2012 at 08:19 PM (Workout Swimmer)
    AM workout (w/Annie)
    500 back/free
    8 x 100 pull on 1:35 (no paddles - trying to take it "moderate")
    200 kick w/zoomers
    2 x 400 breast/free by 50's w/20 sec rest
    6 x 100 on 1:30 (descend 1-3, 4-6)
    100 easy
    5 x 100 pull on 1:30 w/paddles
    500 with snorkle
    Total: 400 LCM

    Lunch workout (at Trousdale)
    16 x 50 on :50 (SKPS in groups of 4)
    25 on :30/25
    50 on :30/25
    100 on :30/25
    125 on :25/25
    150 on :25/25
    175 on :25/25
    200 on :25/25
    225 on :20/25
    250 on :20/25
    275 on :20/25
    300 on :20/25
    300 breast/free
    Total: 3000 SCY

    Woke up this AM w/minimal pain in my elbows & thought I would try and implement the ideas from Friday (not going out so hard in, to save a bit for the rest of the workout) - but this turned out to be bad planning, as I was going so slowly, I actually had to go on the 1:35 instead of the 1:30 (wasn't using my paddles) and then I couldn't really get my mojo going. I did fairly well on the 400's, but the last 100's on the 1:30 I didn't realize they were the last set, and I did not really go as hard as I could've - so I basicallly never really worked! the entire morning!! Brother. Didn't keep my elbows from hurting either. Wednesday, I'm gonna do my usual - work hard from the get go, for as long as I can. Eventually I will get in good enough shape to go hard for longer and longer & I will be happier with myself.

    Updated January 21st, 2012 at 04:12 PM by Celestial

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  9. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

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

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/12

    by , January 9th, 2012 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 3:45
    4 X 50 1:15
    4 X 50 1:15
    Two rounds.
    Swim the first group of 4 50's one of each IM order.
    Swim the second group again IM order but swim the 25 fast/25 moderate.

    1 X 200 free 3:15
    1 X 150 free 3:15
    Four rounds.
    150's: Swim them fast and negative split each one.

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts
  11. January 9, 2012

    Warm-up (1500)
    500 free, 400 kick, 300 pull, 300 drill/free/back/free by 25

    Main Set #1 (2600 set / 4100 total)
    Inspired by a comment in pwb's [ame="http://forums.usms.org/showpost.php?p=257721&postcount=7"]Week starting January 2nd, 2012[/ame]

    2 x 100 @ 1:50, 3 x 100 @ 1:40
    1 x 200 @ 3:00, 3 x 100 @ 1:35
    1 x 200 @ 3:05, 3 x 100 @ 1:30
    1 x 200 @ 3:10, 3 x 100 @ 1:25
    1 x 300 @ 5:00, 2 x 100 @ 1:20
    100 easy

    Main Set #2 (850 set / 4950 total)
    Inspired by a set from [ame="http://forums.usms.org/showpost.php?p=250896&postcount=408"]Tall Paul's 08.19.2011[/ame] workout

    6 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    5 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    4 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    3 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    2 x 25 pull - 1 breath @ :25
    1 x 50 pull fast @ 1:00
    100 easy

    50 easy

    *5000 Total*

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

    The second main set was supposed to be kicking with fins, but I cramped up on the first 25 and no amount of stretching or massaging could keep the cramps away. I should probably keep the kicking early in the workout.

    I thought I could probably make the 100s at 1:25 but not the ones at 1:20, but I put them anyway in to see where I am. I was pleasantly surprised to make both, ~1:15 and ~1:17. Nice surprise!

    Updated January 10th, 2012 at 10:51 AM by eric.carlson

    Categories
    Swim Workouts
  12. January 6, 2012

    Warm-up (1500)
    2 x (150 swim, 150 kick, 150 IM drill)

    8 x 50 w/fins @ 1:10
    odds = 25 underwater / 25 easy free
    evens = 25 easy free / 25 underwater

    4 x 25 fist drills @ :40
    4 x 25 free, build pace but maintain stroke count @ :30

    Main Set (2700 set / 4200 total)
    3 x 200's strong #1 @ 3:15, #2 @ 3:10, #3 @ 3:05
    4 x 50's stroke @ 1:00
    easy 100 kick

    3 x 200's strong #1 @ 3:05, #2 @ 3:00, #3 @ 2:55
    4 x 50's stroke @ :55
    100 easy kick

    3 x 200's strong #1 @ 2:55, #2 @ 2:50, #3 @ 2:45
    4 x 50's stroke @ :50
    100 easy kick

    Wrap-up (800 set / 5000 total)
    12 x 25 @ :40
    #1: relaxed, count strokes
    #2: 200 pace, hold same stroke count
    #3: max speed, hold same stroke count

    12 x 25 @ :40 (odd 1 breath, even 0 breaths)

    200 easy

    *5000 total*

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

    The kicking in the warmup was *much* more difficult than I thought. Amazingly, I made it through the entire workout without serious leg cramps.

    Updated January 9th, 2012 at 02:46 PM by eric.carlson

    Categories
    Swim Workouts
  13. January 6, 2012

    Warmup (1800)
    300 free, 300 stroke
    4 x 100 @ 1:45, swim gentle descend
    4 x 100 @ 1:40, kick w/fins dolphin/flutter by 25
    8 x 50 @ 1:00, 2 x (1 easy free, 2, 3, 4 IM order)

    Main Set #1 (800 / 2600 total)
    8 x 100 @ 1:35 1-3 kick descend, dolphin/flutter by 25, 4 easy swim

    Main Set #2 (1200 / 3800 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (~3:56, ~3:58, ~3:57)
    6 x 50 recovery 1st at "base", add 0:05 to each

    Wrap-up (500 / 4300 total)
    12 x 25 @ :30 (2, 1, 0 breaths per 25)
    200 easy

    *4300 total*

    Updated January 30th, 2012 at 12:44 PM by eric.carlson

    Categories
    Swim Workouts
  14. January 2, 2012

    300 swim, 300 kick, 300 pull

    6x75 @ 1:20 (kick/drill/swim by 25)

    3 x
    • 200 swim @ 2:55
    • 4x25 @ :45 (underwater sprint kick with fins)

    50 easy

    3 x
    • 200 swim @ 2:50
    • 4x25 @ :45 (drills)

    50 easy

    6x50 @ :60 (odds: back/free, evens: breast/free)

    300 pull (5/9/7 breathing by 50)

    12x25 @ :30 (2, 1, 0 breaths per 25)
    50 easy

    *4200 total*

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Categories
    Swim Workouts
  15. January 1, 2012

    2012 yard swim (0 - 1000 @ 14:25, 1001 - 2000 @ 14:10)
    12 x 100 @ 1:30 1-6 pull, 7-12 kick w/fins
    12 x 50 swim @ :45
    12 x 25 hypoxic

    * 4100 *

    Updated January 9th, 2012 at 02:48 PM by eric.carlson

    Categories
    Swim Workouts
  16. Sunrise LC swim

    This morning I had a nice morning swim at the PCB Aquatic Center. I got to the pool a little after 6 just as the sky was lightening (sunrise is around 6:45). There were 8 swimmers there already—it took a few moments to determine this, since fog obscured the far end of the pool—so I shared the lane with an affable swimmer I hadn’t met before. (Between the military and southern traditions here, I end up getting “ma’am”-ed a lot by young male poolmates.)

    As I did my workout a beautiful sunrise unfolded—there were plenty of clouds that made the whole sky rosy. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200s, 200d)

    5 x 100: 1 FR pull, 1 FR w/ snorkel, 1 BK, 1 FR w/ snorkel, 1 pull

    100-200-300-400-500 ladder: middle 100 of all swims = BK, all else = FR breathing to sunrise side

    200 warmdown (100k, 100s)
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  17. Mon Jan 9th, 2012 scy

    by , January 9th, 2012 at 12:44 PM (Ande's Swimming Blog)
    Mon Jan 9th, 2012 scy

    Missed Sat & Sun

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler
    beside Max, Larry, Kellie, & Nate

    Warm Up
    assigned 900
    did 600 (200 sw 100k)

    Main Set

    20 x 75, in groups of 5's
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on 50
    4) k on 1:00

    1000 fr

    20 x 75, in groups of 5's,
    4 fast on tough interval, 1 easy
    1) Fr on 50
    2) k on 1:00
    3) fr on :50
    4) k did 300 straight went 3:42

    8 x 25 on 35
    odds fast
    evens no breath


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
  18. Following Fort's Formula 1/8/12

    by , January 9th, 2012 at 10:34 AM (The Labours of SwimStud)
    I did:
    WORKOUT #3 -- Speed


    Warm up:

    600 FR

    4 x 25
    odds = free, build to fast
    evens = EZ

    4 x 25 kick
    odds = build to fast
    evens = 50 EZ

    Speed Sets:

    4 x 25 "drag race"
    -- dead start from mid-pool, AFAP to wall and then cruise back to middle of pool
    -- no interval, go when fully rested and ready
    1 x 50 EZ @ 1:00

    8 x 25 burst + cruise @ 1:15
    -- various: swim, kick, speed play drills
    2 x 50 EZ @ 1:00

    4 x (25 AFAP w/fins + 50 EZ) @ 2:30
    -- 1 each stroke or choice stroke
    2 x 50 EZ @ 1:00

    2 x (37.5 AFAP w/fins + 112.5 EZ) @ 3:30
    3 x 50 EZ @ 1:00

    1 x 50 AFAP, fins optional @ 5:00 I did my final Fast 50 with fins and clocked a 28/29 from a push, no breaths. Considering my non-taper time from a dive is probably 27 mid I was fairly happy.
    4 x 50 EZ

    I tacked on 500 Fin Kick FR/FL by 50
    then 200 CD.
    3100

    Updated January 9th, 2012 at 12:57 PM by SwimStud

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  19. Team Practice with more fins?

    by , January 9th, 2012 at 10:11 AM (Random Nonsense)
    I wasn't exactly thrilled to see half the workout with fins today.

    Warm up
    - 2x150 help setup lane ropes
    - 200 back
    - 4x50 drill/swim
    Transition
    - 200 free build
    - 100 kick with fins
    Main Set
    - 8x150 on 2:05 held ~1:45
    -- fins for the rest of the main set
    - 100 kick
    - 6x50 on 45 held ~30
    - 100 kick
    - 4x50 on 40 held 30->28
    - 100 kick
    - 2x50 on 35 (28,27)
    - 100 kick
    Cool down
    - 200 ez

    I swam this purely aerobic today, which I think is the forbidden fruit of using fins as a crutch.

    Pulled a muscle in my neck Sunday during the swim (warm up iirc) but it didn't bother me until I woke up this morning. It is sore and annoying but not limiting my range of motion.

    I won't be back to team practice for at least a week (January travel), so the next week the goal is to get to a pool and swim a couple times and hopefully I will come back with my body clock screwed up in such a way that it is easy to get to practice.
    Categories
    Uncategorized
  20. 01.09.12 - Monday workout; challenge day

    by , January 9th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Teresa and Dave. Wore Aquablade Jammer. Warm foggy winter morning. Foggy mainly because they set the pool temp at 85. Not ideal conditions for 7 x 100 on 1:10.

    450 Warm up

    6 x 50 - :45
    2:00 Break
    7 x 100 - 1:10
    100 Easy
    Dave drafted off me and Teresa drafted off Roger. Started on a 1:07 which is about where I wanted to be. Left a bit early and came in at 1:08 on the second 100. Third 100 was 1:11... touch and go. Roger was slowly falling behind so I was pretty much on my own at this point. Dug deep and got a couple seconds back on #4. From here on out, I just took a breath at the wall and pushed off; didn't really go at the 1:10 send off. 1:09 on #5 and #6. Finished with a 1:08 and had 4 seconds to spare. Definitely had at least one more in me. Look forward to next week.

    4 x 100 - 1:30 #2-#4 1st 25 fly
    Wore my drag suit for this and promptly took it off afterwards. I wasn't really out of breath but my arms were shot after the 7 x 100s
    1:00 Break
    8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 Fly
    8 x 100 Up/Down Kick - 1:30 (:05)
    50 Easy
    Made first 100 fly... and the second (75 fly/25 free) which meant I needed to go up to another 100 fly . After that, things went downhill fast. Ended up going 100, 75, 100, 75, 50, 25, 50, 25 fly. Then 50, 75, 100, 75, 50, 25, 50, 75 kick.

    75 Fly/225 Free - 4:30
    50 Fly/250 Free - 4:15
    25 Fly/275 Free - 4:00
    1:00 Break
    300 Free - 3:45 (made 3:35 - kind of disappointing - looking for 3:30 - but I was really tired at this point)
    50 Easy

    5 Times through
    * 100 Pull - 1:20 (1:02, 1:01, 1:00, 1:01, 1:03)
    * 50 Pull - :50
    Kind of blew up on the last one.

    100 Cool down

    (5700 Total)
    Categories
    Swim Workouts