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  1. Double Fast Fri Apr 8th, 2011

    by , April 8th, 2011 at 04:21 PM (Ande's Swimming Blog)
    Double Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1:15 dove in on time
    trained with Todd the Breastroke god
    beside James Fike, Bob, & Larry
    wore FS 1 Jammer

    WARM UP
    stop at 12:10

    Main SET:

    ASSIGNED: 8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr done 50 fast for time, 50 easy
    held 29's

    100 easy

    ASSIGNED: 8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr
    done 50 fast for time, 50 easy
    held 28's skipped #7 went 26.7 on #8

    100 easy

    ASSIGNED: 6 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    DID: 4 x 100 fr
    done 50 fast for time, 50 easy
    went 30, 28, 28, 27
    skipped #5 & 6

    changed into old B70 legs

    50 FAST
    went 25.8


    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
  2. Blocks! Friday, April 8

    by , April 8th, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

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

    Commentary:

    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 05:21 PM by The Fortress

    Categories
    Swim Workouts
  3. Toasty morning swim

    This morning I swam at Riverbank pool with a couple of friends. My goal was to get in some good aerobic work. Here’s what I did:

    1000 lcm warmup

    500 FR @ 7:30
    400 IM @ 7:30
    500 FR @ 7:30
    :10 rest
    400 FR @ 6:00
    300 IM @ 6:00
    400 FR @ 6:00
    :45 rest
    300 IM/FR by 50
    300 FR
    300 FR
    [I don’t know what interval those last 300s ended up on. I took about 5 seconds rest between them, and was fading badly by the end.]

    300 kick
    300 pull
    200 warmdown + play

    Today was a struggle—I somehow got myself into princess-and-the-pea mode, which is never good. The water felt too warm, too wavy when other swimmers passed by, too heavy on top of me when I pushed off the wall. My shower afterwards even felt like it was hitting me too hard! I was being distracted by all that, and it was a challenge to keep myself focused and positive and at peace in the pool.

    (The water was in fact quite warm—84-high, which brought joy to most of the morning lap swimmers, but made today’s set extra tough. Riverbank’s usually on the warm side, but not that bad. I’ll have to remember to pack my lycra cap for such days. And I’m definitely looking forward to a nice cool swim at Asphalt Green tomorrow, and an even cooler one afterwards at the beach!)
    Categories
    Uncategorized
  4. Shortest FLOG entry to date

    by , April 8th, 2011 at 01:52 PM (Too Neurotic to be Suitably Aquatic)
    225 yards.

    25 free from the blocks
    25 feet first sculling
    25 free
    25 fly
    25 free
    25 SDK 'til I SDCouldn't (made it almost half way!)
    25 head-up drill with beach ball
    25 SDK & free to the wall
    25 relay start and hop out to take the world's fastest shower.


    Yesterday, I was going to get up early and swim at the Y, but my body was telling me that sleep would do me more good in the long run, especially after guarding on Wednesday before AND after work (and having to take the lane lines out all by myself), and then guarding again on Friday morning for the team. Today's FISH practice was a "taper" for our relay carnival dual meet against the Gunks on Sunday.

    The events for that meet are:
    200 doggie paddle relay; 100 feet first relay; 200 medley relay; 150 ladder (25-50-50-25) relay; 400 free relay; 200 surprise relay; 200 free relay; 100 inner tube relay; 100 beach ball relay; some "all team" relay, probably non-scoring if time allows.

    Practice was:
    "SWIM FAST. REST HARD."

    3x200 Swim, Kick, Pull


    3x100 on 3:30 no breathing in & out of the flags


    4x75 on 2:00 free / stroke / free


    6x50 on 1:30

    #1 free / your worst stroke
    #2 free / your best stroke
    #3 EZ / Fast
    #4 Fast / EZ
    #5 EZ
    #6 FAST

    3 x (4 x 25 on :40):

    #1 dog paddle
    #2 head-up drill
    #3 sculling
    #4 breast stroke pull

    as time allows: relay starts & feet-first work


    All intended to better our chances at the meet on Sunday. During the last 10 minutes, I handed over my whistle to one of my co-horts and dove in to practice my starts and various other fun stuff, hence my 225 yard workout above. Oh MY, did that feel great! The clean, crisp, cool water of the Middle School pool is so far superior to the Y. Since I hate getting wet, I usually have a rule that 2,000 yards is the minimum once I've gotten in the water, but today, just that dive in alone was worth it. Also! That little workout bumped my FLOG to 111.11 miles, which is SO COOL.

    Tomorrow, I'm off to Bard early AM to do a crazy 5,000 yard thing.
    Yesterday, I walked and lifted at the gym and boy do my arms hurt.
    Today, I'm going home after work and actively resting on my couch.
    Categories
    Uncategorized
  5. Taper Day 10 for Y Nationals

    by , April 8th, 2011 at 12:37 PM (Year Three: The Road Back)
    Whereas yesterday I felt really good in the water, today I felt completely sluggish. Ugh.... From the get-go, it was a struggle to feel like I was maintaining any sort of consistent speed. But, I was solo-coached again today as everyone else is still on Spring Break, so that helped - and the coach helped bolster my confidence too. With all that said, the 2nd set was particularly challenging for me (see earlier "sluggish" comments above), but I made all the intervals. The 25s and 100s I made with at least :07 each time. The 50s on :45 hovered around :05 rest. Whew... here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 200 Kick on 3:30 (wore fins - did 100 flutter, 100 dolphin)
    - 4 x 25 Kick FAST on :30
    2 sets:
    - 4 x 25 Catch-Up Drill on :30
    - 2 x 50 Free on :45
    - 1 x 100 Free on 1:30
    - 2 x 50 Free on :45
    - 4 x 25 Free on :30
    200 Cool-Down (done as drill fly/swim free per 50)
    Total Yards - 2500

    While the ladder set was exhausting, I did feel pretty good when I got through it. Today was just one of those days when I really felt like doggin' it and even briefly thought of doing a 75 on the 100. My coach would have been ! But, I prevailed, kept going, held the intervals, and was really glad when the two sets were over.

    Tomorrow is a sprint-happy Saturday (still holding at 2500 or so yards for us Y Nats swimmers), so it should be interesting. Hopefully, the fast times during practice will continue to show up. After tomorrow's practice (going full-tilt on sprints), I will be easing up a bit as Thursday is fast approaching....

    Nerves for a national meet? Nah.... Of course I have nerves. I'm trying not to, but I've never actually gone this far for a meet before and have never competed in an outdoor pool. Oh! And, any tips like the "remember the sunscreen" and "remember something for your feet on the pool deck" would be most appreciated as those items are not something that typically goes into my meet swim bag.

    Happy swims to you and enjoy your weekend!
    Categories
    Swim Workouts
  6. Friday, 4/8/11

    by , April 8th, 2011 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1200)
    300 swim back and free
    300 kick on back, focus on SDK of walls
    - was doing 5-6, breaking out around 8-10 yards out
    300 pull, alternating 25 free/25 back
    6 x 50/1:00 25 drill/25build
    - alternated back and free, fist swim for drill

    Main Set (1000)
    4 x 100/4:00 broken backstroke w/fins (5sr at 50)
    - was going under 1:15 on these (total time) so swim time was under 1:10
    - swam an easy 50 after each.
    4 x 100/2:00 kick - drill
    - alternated 25 kick on back and 25 fist swim free or back

    Pull set (600)
    6 x 100 back/1:50
    - with buoy and catch paddles. was going around 1:35

    Cool down
    200 easy free

    Total: 3000 yards
    Categories
    Uncategorized
  7. Fast Fri Apr 8th, 2011 LCM

    by , April 8th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday

    WEIGHTS

    Got this Sched change email
    Sat 4/9 7:30 - 9am
    Sun NONE-meet at UT
    normal noons and nights next week
    4/11 - 4/17
    M W F 6:30 - 8:00 am
    T TH 5:15 - 6:30 am (based on college team using pool)
    Sat 7:30 - 9 am
    Sun 12 - 1:15 pm



    saw the dentist yesterday & things are better.
    My shoulder / neck / trap pain is better, not gone but improved


    2011 South Central SC Zones Results

    the 2011 ERIC NAMESNIK MICHIGAN GRAND PRIX has begun

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in around 6:40
    trained with emory
    beside Tyler, Nate, Todd, Marcio, Ned, & Mike
    wore FS 1 Jammer

    WARM UP
    went 300
    stop at 6:45

    Main SET:

    8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    dove went 67's & 8's
    62 on #8

    200 easy

    8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    dove went 68's, 9's & 70's
    62 on #8

    assigned 200 easy
    did skipped: changed into worn out legskin

    assigned: 8 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    did: missed #1, swam 2 - 5 held 68's & 9's
    skipped 6 & 7,
    worked 8 went 1:00

    Thinking about doubling at Noon & focusing on sprints


    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 8th, 2011 at 04:35 PM by ande

    Categories
    Uncategorized
  8. Friday, April 8, 2011 5:15 am 1 day taper day :)

    by , April 8th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    I was so full of energy and felt great in the water this morning after not doing doubles last night.
    Another easy day in the pool with a little bit of fast swimming, and I'm ready to go. NW Zone Champs here we go!!!

    Warmup:
    200 Free
    200 Free Pull
    100 Dolphin Kick no board underH2O on front

    10 x 50 @ 1:00
    odds free strong
    evens 25 drill/25 swim (2 fly, 1 back, 2 breast)

    1 x 100 FLY AFAP from push- went 1:00.5
    coach hadn't gotten into the pool yet, and she said I was a :29 at the 50 on the pace clock.
    Felt really smooth, probably will be able to lead out my 400 IM with a 58 low or so tomorrow. I take advantage of my strong strokes, my backstroke will be what it is whether I go fast or slow in the fly anyway, so might as well go for it!!

    100 EZ

    300 of random stuff, including a video swim of a 50 Fly. I looked good.
    -------------------
    1500 Yards

    400 IM tomorrow, and then 4 other events to go along for the ride. My 200 Fly in the 200 Free heat should be another fun one too. Lets see how many of them I can beat!!
  9. MATT "Make it up as you go" Friday Workout

    by , April 8th, 2011 at 09:55 AM (Pete's swim blog)
    More make it up as you go.

    SCY

    600 Warm up

    7 x 150 - 2:30 50 Swim/50 Kick/50 Swim

    3 x 25 - :40 No breath
    4 x 25 - :30 Fly
    3 x 25 - :40 No breath (really tough after fly)
    4 x 25 - :30 Back
    3 x 25 - :40 No breath
    4 x 25 - :30 Breast
    3 x 25 - :40 No breath
    4 x 25 - :30 Free
    100 Easy

    5 x 100 Breast - 2:00
    Reduce stroke count by 1 each 100

    4 x 50 - :50 IM order
    4 x 50 - :50 swim/kick IM order
    4 x 50 - :50 kick IM order (I did breast kick)

    200 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  10. Had to share since only one lane

    by , April 8th, 2011 at 08:06 AM (Mixing it up this year)
    I have become spoiled and hate to share with more than one person.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim strong hate swimming around people
    500 Free broken 1,2,3,1,2,1@:10R
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized
  11. A Different Workout

    by , April 7th, 2011 at 11:33 PM (Swimming, Life, and Other Stuff!)
    I have mostly been swimming alone down here in Florida. 5:00 a.m. is just too early when on vacation even if I love the master's team. They have an evening workout session as well and tonight I showed up for it. This workout was all over the place but it really passed quickly! I don't think I've ever kicked this much in a practice, of course I wimped and used fins on the kick set.

    **2 X 400 free @ 7:00 interval

    **16 X 75 Kick Hard @ 1:30 interval (I did prone flutter/ supine flutter/ prone dolfine/ and 4 mixed)

    **16 X 25 @ :35 Done in sets of 4 IMO

    **3 X (8 X 25 @ :30 Sprint
    200 Free @ 4:00 interval)

    **2 X 200 Free Fast @ 3:30 interval

    **100 easy backstroke cool-down

    4,100 scy

    We found a little resturaunt (Sea Critters) for a snack and margarita afterwards. This was one great margarita, voted 4 X St. Pete city's best! I only had one but I wished for several!
    Tomorrow is our last day Back to reality Monday although I have a student teacher who is scheduled to begin teaching all the classes Monday!!!!! I'll just be cheering from the sidelines for him

    Updated April 8th, 2011 at 12:10 AM by Bobinator

    Categories
    Uncategorized
  12. Thursday, April 7

    by , April 7th, 2011 at 10:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia="http://www.youtube.com/watch?v=ob5VdXO1vcs"]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. http://boddickerperformance.com/?p=1135. Depth jumps also look fun: [nomedia="http://www.youtube.com/watch?v=_FZM29fV1oc"]YouTube - Depth Jump - Rebounds[/nomedia].


    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.


    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300

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

    Commentary:

    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 7th, 2011 at 11:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  13. Thursday, 4/7/11

    by , April 7th, 2011 at 05:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I skipped yesterday as I've come down with a cold and had a bad sinus headache. I think flip turns would have been very painful.

    I did the workout that was sent for yesterday but shortened the main set.

    Warm up
    300 Swim free & back
    200 Kick
    - all flutter on back
    3 x 100/1:40 build
    - all free
    4 x 50 Drill/1:10
    - fist swim, all back
    4 x 50/1:10 15 fast - 20 easy - 15 fast
    - all free

    Main Set:
    Kick 12 x 25/40 sprint with no fins
    - alternated 2 flutter on belly w/board and 2 flutter on back. times were between 23 and 25
    6 x 50/2:00 Sprint - Free
    - used tempo trainer for starter and went off blocks. Set TT for goal pace of 30. All were at 30±0.5. I might have done 7 of these, I got confused about count halfway through set. After this set I was trashed!

    4 x 100/2:30 kick - drill

    Cool down
    200 easy free

    Total: 2400 yards

    Updated April 7th, 2011 at 06:55 PM by poolraat

    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/11/11

    by , April 7th, 2011 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400
    Broken :15 @ 200
    Fins optional and recommended

    4 X 50 kick 1:15

    4 X 75 1:20
    50 perfect stroke/25 fast

    4 X {dive-turn-finish

    CHOICE OF FOLLOWING SET:

    Sprint/Middle Distance:
    10 X 50 1:20
    odd: perfect stroke
    even: Descend 2-4-6-8-10 to fast

    OR

    Distance:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy 1:00

    2300/2500Y
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/11

    by , April 7th, 2011 at 01:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    3 X 200 3:30
    2 X 100 1:30

    1 X 600
    Broken :10 @ each 200
    Fins optional and recommended

    5 X 50 kick 1:15

    4 X 50 swim 1:15
    Descend 1-4; #4 @ 100%

    6 X 25
    odd: build to race finish
    even: sprint 20 yards

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    2400Y
    Categories
    Swim Workouts
  16. Thu Apr 7th, 2011

    by , April 7th, 2011 at 11:47 AM (Ande's Swimming Blog)
    Thu Apr 7th, 2011

    22 days til Nats

    yesterday my shoulder / neck / trap pain was dimminished by a toothache in my lower right rear molar, saw the dentist this morning and hopefully things will improve

    2011 South Central SC Zones Results are UP


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well, warm
    6:30 - 8:00 dove in around 6:35
    trained with Tyler & Nate beside Todd, Marcio, & Chris
    wore FS 1 Jammer

    WARM UP
    2 rounds of 200 150 100k 50


    Main SET:

    5 x 200 fr on 2:30 70%
    held 2:15's

    4 x 25

    4 x 200 fr 80% on 2:30
    held 2:10's

    4 x 25

    3 x 200 fr 85% on 2:30
    held 2:08s

    4 x 25

    2 x 200 fr 90% on 2:30
    went 2:05, 2:02

    50 easy

    got out at 7:40 to make dentist appt at 8:00


    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
  17. Taper Day 9 for Y Nationals

    by , April 7th, 2011 at 11:32 AM (Year Three: The Road Back)
    Today was an on-my-own day in the pool, but some triathletes training for an Ironman were in the next two lanes, so at least the pool wasn't completely empty. I decided that I am going to swim hard today and tomorrow for all the sprints and then start taking it a bit easier early next week as I fly to Florida exactly one week from today. Here's what I did:

    400 Warm-Up
    1 x 200 All Drill on 4:00 (did 100 fly, 50 back, 50 free)
    4 x 25 FAST Kick on 1:00 w/o fins
    4 x 50 Free on 1:30 - 15yds Power/35yds Smooth
    4 sets:
    - 1 x 75 Free on 3:30 (swim at 100 speed)
    - 1 x 50 Easy Free (did w/i 3:30 interval)
    1 x 400 Easy Kick w/ fins
    400 Cool-Down (drill/swim by 50 - 2 drills per stroke)
    Total Yards - 2200

    All in all, this was a very encouraging workout for me. I felt really smooth during my 400 warm-up, which put me off to a great start. Then, during the 4x25 Fast Kicks w/o fins, I was surprised at how quickly I got to the other side of the pool and how much my kick has improved over recent months.

    Having decided before getting to the pool that I was going to give my all today, I had calculated where I wanted to be on the 75 Free sprints (based on wanting to best my race time of 1:07.29 and figuring I'd gain at least :01-:02 when going in from a dive) and figured that from a push I should hit the 75-yard mark around :54ish. I ended up swimming the 75s as :51, :52, :52, and :51.

    I am definitely encouraged right now. I had the option (according to the written workout) of wearing fins during the 75s and pushing "better than race" pace, but I decided that I wanted to really see where I was right now - going back to Ande's "Test Your Taper" SFF tip. Having never tapered before, I've been wondering what it's supposed to feel like, what results I should see, how hard I should be sprinting, etc. Today's times tell me I must be doing something right.... now I'm just hoping that those times bode well for YNats.

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  18. Thursday, April 7, 2011 5:15 am #7 for the Week

    by , April 7th, 2011 at 10:33 AM (Fast Food Makes for Fast Swimming!)
    Swim #7 for me this week. I'm doing a reverse taper of sorts for the NW Zone meet. Actually swimming more yardage than normal tends to work good for me with the longer events. I'm definitely NOT a sprinter, but I still like to go fast 100s/200s

    Warmup:
    200 Free
    100 Back
    200 Free Pull
    100 Back Pull
    100 Fly Drill
    150 Kick
    150 Free

    12 x 100 Free easy swimming not much effort
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20 (I did pull here)

    6 x 50 Kick @ 1:00

    for 5 minutes
    ---------------
    2500 Yards
  19. Swimming the alphabet

    Last night I swam the TNYA’s speedwork practice. The workout was very simple, but very tough:

    600 scy warmup

    8 x (50 sprint from blocks, 100-150 warmdown) @ 8:00

    200 warmdown

    We had a choice of doing 50s, 100s, or 200s, all on 8:00—I chose the 50s. I did mine FL, FL/BK, BK, BK/BR, BR, BR/FR, FR, and IM (yes it’s possible to do a 50 IM), and went 32, 33, 34, 37, 38, 34, 29, 34. I wasn’t thrilled with any of those times, but was glad to get in some block work and sprinting. I also got some good sprint FL and BR feedback, and got to discuss my summer training plans with someone who knows way more than me about that kind of thing, so I ended up very glad I went.

    TNYA is training for the IGLA championships in Hawaii this summer, and will be having these weekly speed sessions at least through then—I hope they continue afterwards as well. These practices are a great way to get in some faster swimming, and because it’s been designated and publicized as a race-pace-focused workout, there’s no grumbling from swimmers who might otherwise show up expecting to get in their daily dose of yardage. We have two coaches on deck at these sessions who are both excellent stroke coaches and race strategists, so it’s great to get tips from them and then get to try them out right away. I’m really excited that the team has made this commitment to supporting swimmers who compete in meets!

    I did feel like I would have liked more warmup last night. Next time I do one of these sessions I’ll make sure to get in on time (and maybe a little early if possible—there’s a practice right before whose warmdown I could probably horn in on.) I was about 5 minutes late last night, and talked to teammates too much on deck, so only got in 600 before I was up on the blocks and sprinting. I’m used to doing 1500-2000 at meets. Also, I might try doing all the same stroke next time, if I can bear to--I think the idea is to see how much you drop off from the 1st to the 8th, then try to improve that drop-off over time. It's hard to gauge that if every 50 is different.

    I got home around 10, then was back out the door by 6:30 for another TNYA workout (it helps that the pool is only 15 minutes from my house). I felt like I could use a long, varied, steady aerobic session after last night’s sprinting, and that’s exactly what I got. We were 5 in the lane, but the swims were short so things worked out fine. Here’s how it went

    950 scy warmup

    Add-on set
    The components of this set were
    A. 4 x 25 FR @ :30 (reducing dps by 1 each length)
    B. 4 x 50 kick IM order @ 1:05
    C. 2 x 150 pull @ 2:15
    D. 3 x 100 IM @ 1:35
    E. 3 x 100 FR @ 1:20
    We did 5 rounds—the first round was A, the second A + B, the third A + B + C, and so forth until we finished round 5 (A + B + C + D + E). We had a 1-minute break between rounds.

    350 warmdown + play

    It was a very pleasant workout—I tend to like sets that change things up constantly. I felt good afterwards and ready to swim again!
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  20. MATT Thursday 200s Workout

    by , April 7th, 2011 at 08:48 AM (Pete's swim blog)
    Lots of 200s today. These could be mixed up in a variety of ways. We did about half kick/half swim.

    SCY

    400 Warm up

    8 x 200 - 3:30 (:20) Up/Down Kick; if you make the interval with more than 20 seconds, substitute 50 free with 50 kick.

    I saturated these with breast stroke kick. Knee is holding together pretty well and this was a big test. Still hurt a little so I mixed in some fly and backstroke kick every once in a while.

    200 Timed Kick (3:31) I did IM

    100 Easy

    6 x 200 - 3:00 (:10) Up/Down Stroke w/ mirror pull. I did Breast Stroke but this originally called for Fly. If you make the interval with more than 10 seconds rest, substitute 50 free at the beginning with 50 stroke and 50 free at the end with 50 pull.

    200 Timed Pull (2:25)

    100 Cool down

    (3800 total)
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    Swim Workouts