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  1. Can you say 500

    by , October 19th, 2011 at 08:25 AM (Mixing it up this year)
    Todays workout revolved around 500's 6 of them to be exact.

    500 Free easy
    500 Free kick w/fins every 3rd 25 fast
    500 Fly w/fins alt by 50 rt arm/50 lt arm (back therapy)
    2x500@8:00 Free w/paddles & bouy #1 in 7:06 and #2 in 6:39 (better than in the meet a few weeks ago)
    500 Free w/snorkle as 25 kick/75 swim with 6 beat kick (coordinating the arms with the kick is hard, I tend to want to drop the kick)

    Total 3000 yards
  2. Tuesday, Oct. 18th, 2011 5:00pm (double) & waterpolo fun!

    by , October 18th, 2011 at 11:26 PM (Fast Food Makes for Fast Swimming!)
    Decided that this morning's swim just wasn't good enough since I felt like BLAH the whole time and couldn't loosen up, so I went in to the Y for a solo swim. When I got there at 5, there was a group of guys waiting to get in, and they asked if I was going to by playing water polo with them. OK??? I guess so...
    Apparently on T & Th at the Y, they're going to use 3 lanes for lap swim, and the other 3 setup for impromptu water polo with whoever comes in. I told them I'd swim for 30 minutes first, then join them.

    100 Free
    200 Free Pull
    200 Free

    Main Set:
    500 Free Pull @ 6:15 (went 5:35)
    400 Free Pull @ 5:00 (went 4:24)
    300 Free Pull @ 3:45 (went 3:16)
    200 Free Pull @ 2:30 (went 2:10)
    100 Free Pull @ 1:15 (went 1:02)

    Straight over to water polo for 30 minutes with "the group". They had 5 guys in there, so I made #6, making an even 3 vs. 3. Well, even in a sense of pure numbers, but I was by far the best swimmer of the group, and only one other person had ever actually played water polo before. So it was basically a "no holds barred" (kinda) get the ball in the net type of game. Only rule was that each person on the team had to touch the ball before a shot could be taken. The pool also ranges from 3.5 feet to 5 feet in the middle, to 4 feet at the far end, so there was a lot of off the bottom jumping, two hands on the ball, etc. Also there was a lot of swimming back and forth as well (at least for me). I'm going to give myself 1000 yards of distance (GTD)** for the 1/2 hour game time. It was fun, but I don't think I'll do this a lot, it could be disaster for my swimming!

    Back to laps:
    200 Free stretch out
    4x thru:
    • 50 Free @ :45
    • 25 Fly @ :30
    5 x 100 Free Pull EZ @ 1:25 (held 1:10-1:13)

    4000 Yards** (including waterpolo time)

    + 2200 from the a.m.

    6200 for the day
  3. Tuesday, Oct. 18

    by , October 18th, 2011 at 07:39 PM (The FAF AFAP Digest)

    Decided to use my "home gym" again. And it was too nice to be inside.

    TRX squat jumps, 3 x 15
    TRX standing roll out, 2 x 20
    TRX chest press, 2 x 25
    TRX close grip row, 3 x 15
    TRX tricep extension, 2 x 20
    TRX single leg squats, 15 each leg

    power wheel roll outs, 25
    power wheel pike ups, 3 x 10

    knee tuck jumps, 2 x 10
    med ball slams, 3 x15
    ropes, alternating waves, 2 x :30
    ropes, double waves, 2 x :30
    ropes, in and outs, :30

    Erg, 30 minutes

    Stretching/Yoga/Foam Roller, 30 minutes


    Had thought about going to bikram tonight, but decided to do bikram + easy swim tomorrow. That may be the last drylands I do before the Sprint Classic. Possibly one more yoga session.

    I'm glad I have a meet coming up. I've been feeling a tad unmotivated lately. I think it is partly due to the fact that I've only swum in one meet since April. Not as many opportunities here as on the left coast, and my weekends are pretty busy.

    Masters athlete tests positive:

    Also just read that Dana Vollmer and Noriko Inada are training 6-9 hours a day -- 2 x 2 hours dryland + 2 ocean swims with some pool time squeezed in.

    Updated October 18th, 2011 at 09:10 PM by The Fortress

    Strength Training and Dryland Workouts , Yoga , Erg
  4. Sarasota Y Sharks Masters 5:30 AM Workout -10/19/11

    by , October 18th, 2011 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 swim 2:00
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 150 free
    1 X 200 free
    Interval is 2:30 on both swims.
    Complete 5 rounds, all 200's should be fast.

    1 X 50 easy

    1 X 1000
    Descend by 250's


    1 X 800 IM
    Swim 4 200 IM's non-stop

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Tue Oct 18th, 2011 SCY

    by , October 18th, 2011 at 12:51 PM (Ande's Swimming Blog)
    Tue Oct 18th, 2011 SCY

    weighed 226

    Back from NYC, was there Thu - Mon
    Did not swim Th, Fr, or Mon,
    Trained Sat & Sun with the Green Asphalt USS team coached by Rachel Stratton Mills,
    tough practices & fast kids

    Subscribe to Ande's Swimming Blog

    UT Swim Center: main pool
    6:30 - 8:00 dove 7:45ish wore Jammer
    swam with Paul, Jim, Brad & James Fike,
    beside Larry Ned, Tyler, Todd, & Dakota
    Whitney Coached

    missed it

    Main SET: scy
    4 rounds of
    4 x 025 stroke on 0:25
    3 x 050 stroke on 0:50
    2 x 075 stroke on 1:15
    1 x 100 stroke fast
    400 (various inx)
    1:00 break

    4 x (150 fr on 2:00, 25 fl no breather on :30)

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  6. Tuesday, Oct. 18th 4:45am

    by , October 18th, 2011 at 11:44 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 Free

    8 x 75 Free @ 1:00 (held :53-:54)

    6 x 50 Kick w/ board @ 1:00
    6 x 50 Kick on back @ 1:00

    200 Free and out

    2200 Yards (45 minutes)

    I just wasn't feeling it today. My muscles, bones, joints and everything just ache today. I don't think its from working out too much, I think I've got one of those viruses that makes you feel like BLAH all over. It's really tough to exert yourself when you feel like this. Hopefully I'll be better in the morning.

    At least I won a free Quarter Pounder w/ Cheese and a Medium Fries this morning from my McD's hash I have free lunch!
  7. 10.18.11 Tuesday workout

    by , October 18th, 2011 at 09:38 AM (Pete's swim blog)
    Swam w/ Dave M today. No drag suit. Pool temp 85 with boiler running full blast.

    500 Warm up

    3 times through
    * 2 times through
    ** 25 Kick - :30
    ** 50 Fr - 1:00 (2 breaths per 25)
    ** 75 Pull
    ** 125 IM - 2:00 (for extra 25 I did 2 x fly, 2 x bk, 2 x br)
    * 1:00 Rest
    * 100 Stroke - 2:00 (#1 - fly, #2 - bk, #3 - br [1:22])
    100 Easy

    1000 Pull - Open turns every 200 (1st 200 slowest)
    2:33, 2:32, 2:33, 2:32, 2:25

    200 Cool down

    Main set went well but the 1000 pull was miserable. Not sure if the heat got to me or I'm just tired from yesterday. Managed a 2:25 at the end but I was feeling light headed and sick on the last 25.

    (3750 total)
    Swim Workouts
  8. That Evil Stroke and Sprint attempt?

    by , October 18th, 2011 at 08:27 AM (Mixing it up this year)
    I just could not get moving today. Shoulders were not there and my kick stunk so I decided to do breast stroke which I don't normally do.

    1000 Free as 200s/200p/200s/200k/200s
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins over water recovery focus
    6x50 From dive 20 yard sprints alt free/fly
    200 Free kick w/snorkle last 50 sprint kick
    200 Free easy
    Total 2700 yards
  9. Workout 10/17/11

    by , October 18th, 2011 at 12:42 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Quote Originally Posted by mojo flyer View Post

    Thursday, 20 October 2011

    Based my swim tonight on mojo's, with some changes:

    200 FR/200 Bk w/u
    3 x 100 on 2:00 50 REVERSE catchup+50free
    10 x 50 on 1:00 Kick to Swim - See Below
    5 x 200 on 2:40 (last one IM)
    10 x 50 on :45 Pull
    2 x (2 x 50 fluter kick, 1 x 50 back kick on :60, 1 x 50 Fr fast on :45)
    2 x 100 on 2:00 50 REVERSE Catchup+50swim
    (3,300 in 60 min)

    Thought: Aerobic Pace
    Drill: Try Reverse Catchup - each arm swims individually as in regular catch up drill except the arm stops at the hip and waits while the other arm cycles around. Works arm strength and body core.

    On Set #3 and #7 - Go 10 x 50's on a descending interval 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35. Begin by Kicking until you can't make the interval then switch to swimming.
    A good swim tonight. The reverse catchup drills were interesting and I will likely do them again. I made all but the last kicks as kicks, and changed to 200s for some distance (2: 24, 32, 26, 20 proving yet again I can't hold a pace in distance to save my life). I held :32-5s on the pulls, and felt tired but good after the practice. Had to get out 300 before I wanted due to Aqua Zumba taking over the pool.

    Thinking of a scm meet in Maine on 11/13, then maybe two days at NE Champs in December...
    Swim Workouts
  10. Monday, Oct. 17th, 2011, 5:00am & 5:00pm (double)

    by , October 17th, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    A.M. workout:

    This was just my cooldown from the weekend and EZ swimming all around.

    500 Free
    300 Kick w/ board
    200 Free
    300 IM K, Dr, Dr
    200 Kick w/ board

    500 yards of freestyle/backstroke drills with the team

    5 x 100 Free @ 1:30 (held 1:07-1:10s)
    2500 Yards


    P.M. Workout Solo at the Y:

    200 Free
    100 Kick on back
    200 Free Pull
    300 IM Drill
    200 Free

    10 x 50 Free @ :45 (held :33s) still feeling sluggish from the long weekend. Ugh!

    Got the following set from one of Paul Smith's workouts the other week (very slight modification):

    3 x 100 Free AFAP @ 3:00
    1 x 200 Free AFAP @ 3:00

    • Round 1 (1:03, 1:01, :59,...2:07)
    • Round 2 (1:02, 1:02, 1:00,...2:06)
    Felt pretty good with this set, and the hardest part was the 1st 100 on the 2nd round, coming off a "short" amount of rest and still having to go fast.
    I didn't like sitting around on the 3:00 interval, especially with the vultures out there eyeing my lanespace and asking if I'm going to swim. One of the hazards of trying to workout during lap swim.

    500 Free Pull EZ
    3000 Yards
  11. Short and Sweet

    We had a very short practice this evening because our coach was being recognized for her efforts with the Swimming Saves Lives program at the city council meeting. The few of us that showed up at practice decided to support her so we cut practice short. The pool was 86 degrees again so I was happy to climb out and go to the meeting. Very hard to swim fast in water that warm. Luckily sprints were not on the agenda this evening.

    10 min. choice

    Worked turns for about 10 min.

    4 x 200 w/30 descend

    800 build
    * start @ pace of #2 above

    2 x 50 from the blocks sprint



    Felt great on the 200's but the 800 was not as pretty. The important thing was that coach and Swimming Saves Lives received some well deserved attention. I'll get a little bit of pool time in tomorrow morning.
  12. Monday, Oct. 17

    by , October 17th, 2011 at 07:55 PM (The FAF AFAP Digest)

    700 various

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm
    10 x 25 shooters
    -- Really weird. I was getting a sharp pain above my right eye when I was under on my back. Had to surface early a couple times. WTH?
    -- decided not to do planned timed UW swims

    Speed Sets:

    8 x 50 w/paddles
    odds = DPS free @ 1:00
    evens = double arm torque drill @ 1:15
    50 EZ

    3 x (50 AFAP fly w/fins + 150 EZ)
    -- went low to mid 24s
    -- fly DPS seems better

    3 x (25 AFAP free + 75 EZ)

    6 x 25 free w/parachutes & paddles

    50 EZ

    Total: 2950

    Stretching/Yoga, 40 minutes


    Feeling kinda tired. I can tell I'm really due for a recovery week. Was glad I could get in some fast 50s despite that. Fly feels good!

    I entered the Sprint Classic. Planned my happiness jaunt with Teen Fort. Now I have to start looking for flights to NE Champs with my United credit.

    There was some fast swimming at Pac Masters Champs and the Rowdy Gaines meet last weekend. Cool that Natalie Coughlin swam in a masters meet, even if only exhibition.
    Swim Workouts , Yoga
  13. Blah from Run... 10/17/11

    by , October 17th, 2011 at 04:50 PM (The Labours of SwimStud)
    Well after the 5K run yesterday I woke with tired legs so I wasn't surprised that my workout was not fantastic...that said I ground it out as best I could. I have another 5 or 10k this weekend so I'll be light on running this week. I lifted today but reduced my leg workout to just squats with dumbells.

    Warm Up
    600 FR
    10 x 50 Kick 1:30 alternated FR and BR to give legs a break.
    100 EZ

    Main 1
    10 x 100 FR 1:30 Why I opted for this today I don't know but the last 4 got hard and I think I was 4 secs late on 7...but I hung in there to not give up any more time over the rest.

    Main 2
    4 x 250 200 FR 3:30 50 IMO 1:00 the 50 was supposed to be fast

    500 Fin Kick FR/FL by 50

    300 EZ
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/18/11

    by , October 17th, 2011 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 100 1:40
    4 X 50 kick 1:10
    4 X 150-50 free/50 stroke/50 free- 2:45
    4 X 100 kick 2:15

    1 X 300 free-negative split- 4:30
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 300 IM -
    Two rounds, short break between rounds.

    4 X 50 1:00
    6 X 25-sprint- :45
    Two rounds with a break.
    All choice, descend 50's 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Hardly swimming..not this week either!

    by , October 17th, 2011 at 03:09 PM (Chowmi's Blog)
    I suppose I should be thankful for all the work and existing case load. But between my parents visiting and the crush of work, I did not swim last week except for 20 minutes one day and about 25 minutes another. I did my vasa yesterday.

    This week I don't think I will make more than one workout, and will likely just swim during the girls' program if there is space or do a few days of my vasa again.

    Well, here's a combo of my weenie workouts. Notice I space it out so it look like I did more.

    500 swim

    8 x 25 kick with fins, vary back/side/belly

    New! 4 x 50 pull with paddles and a pull buoy

    Various 25's variables and/or % builds

    4 x 25's through the turn

    4 x 50's
    1st 25 on 20 sec (about 3 sec rest)
    2nd 25 blast to 1/2 way and up to the flags

    Easy kick with board

    Several dives plus breakouts to about 1/2 way

    20-25 minutes total

    The End

    My parents' visit was fun. Hopefully they will visit us once a year from now on. I just have to make sure to accumulate enough AA miles so they can come first class every year!

    We spend the entire time at various Chinatowns, Sam's, and Costco's. 25 minutes in the snack/cracker aisle. My mom says, "I don't get a chance to shop at the Asian store in Pittsburgh." Dad says, "Your mom always vetos everything I buy in Pittsburgh". Needless to say, they went home armed with 3 bags of Chinese snack foods. I guess they just need a neutral party that will allow them to buy buy buy!

    Another highlight of the week was finding a buy 2 get one free coupon for Mr. Clean products.

    I see no reason that this will affect my race speed. In fact, there's a 50/50 chance I will improve just from the "rest"!
  16. Monday, 10/17/11

    by , October 17th, 2011 at 02:05 PM (A comfort swimmer's guide to easy swimming)
    Was a good swim this morning. Was a bot sluggish and slower than usual but might be because of long hike yesterday and last week's workouts.

    Warm Up (1250)
    1 x 300 free/30sr
    1 x 200 back/30sr
    1 x 100 breast/30sr
    1 x 50 Fly

    12 x 50/1:00 (focus on 6 beat kick)

    Main Set: (1600)

    8 x 25 fly/:45 swam these around 19-20
    1 x 200 smooth/4:00
    8 x 25 brst/:45 swam these around 25-28
    1 x 200 smooth/4:00
    8 x 25 back/ :35 swam these around 20-22
    1 x 200 smooth/4:00
    8 x 25 Free/:25 swam these around 17-18
    1 x 200 smooth/4:00

    warm down
    150 easy back & free

    Total: 3000 yards
  17. Surrounded by fast people

    by , October 17th, 2011 at 10:47 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 2x150 swim/kick/swim
    - ???
    - 4x50 drill swim
    - 200 build
    Main Sets
    - 8x150 on 2:00 (1:44 -> 1:38) descend 1-4,5-8, minute rest between
    - 100 kick w/fins ez
    - 6x50 on :50 w/fins (28s)
    - 100 kick w/fins ez
    - 4x50 on :45 w/fins (27s)
    - 100 kick w/fins ez
    - 2x50 on :40 w/fins (26s)
    - 100 kick w/fins ez
    Cool Down
    - 200

    I am forgetting about 100 yards probably in warm up.

    Josh and I usually get in at the same time. NFG* has yet to get in as early as we do, but today she joined us before we started the main set at the insistence of Coach Dave. She got a whole 100 warm up before starting the main set and she was technically on time.

    Josh decided to throw down from the very beginning. We left on a random time for the 200 build transition, and it was built to all out Would have liked to know what the time was. There were some close races, but Josh if won, it was by out touching me.

    NFG didn't have fins and didn't really need fins. She was passing me on the ez kicks and holding 35s on the 50s. If she starts training with Josh and I regularly, that would add a painful new component to our training. Don't get beat by the girl early in the set and don't blow up before the end of the set.

    Yesterday I was informed of the first person on our relay to book flights to Maui for the Maui Channel swim! This was someone who I thought was just "interested". Apparently his wife was willing to sign him up for a channel swim if that's what it took for her to get a Maui vacation.

    NFG: New Fast Girl
  18. 10.17.11 Monday workout

    by , October 17th, 2011 at 10:20 AM (Pete's swim blog)
    Swam w/ Kent next to Dave, Dave and Roger. Pool temp ~84. No drag suit. Power hour format... sort of.

    Woke up with the customary aches, pains and bruises from Sunday afternoon pickup soccer. My hamsting was getting a little tight near the end of the game. Glad we quit when we did. We play again next Sunday and then take a couple weeks off. I kind of need it right now. Felt great to get in the pool and take the stress off my legs and back.

    450 Warm up

    5 x 200 - 3:20, 3:10, 3:00, 2:50, 2:40
    Fl, bk, br, fr, IM - you pick the order
    50 Easy

    I did Fly, breast, back, IM, free. Kent swam breast on the first 200. Swimming fly behind him was almost cheating. Squeaked by on the back (2:59) and IM (2:49) and finished w/ plenty of time for the free.

    6 times through
    * 50 Stroke/50 Free - 1:25
    * 100 Kick - 1:35
    * I did IM order x 2 for stroke
    50 Easy

    Roger set this up as "pick your own interval" for 100 free/100 kick so long as it all adds up to 3:00. I did 50 stroke/50 free so I would have a bit more challenging interval for the 100 br kick.

    10 x 100 - 1:40, 1:35, 1:30, 1:25, 1:20, 1:20, 1:25, 1:30, 1:35, 1:40
    50 Easy

    Same as the first set: fly, back, breast, free, IM - pick your order but switch the order of two strokes coming back up. I did fly, breast, back, IM, free, free, IM, breast, back, fly. Kent's intervals were 5 seconds faster than ours so I only got his breast stroke draft for my first 100 fly. I lost track of the send offs since Kent was way ahead and Dave was falling behind. Tried to judge off when Roger went but I think he got off as well. Ended up a few seconds ahead as the clock hit 15:00.

    3 times through
    * 25 Fly/25 Stroke/50 Free - 1:25
    * 100 Kick - 1:35

    8 x 25 - :40 Easy/Hard IM order

    Not sure what happened but my hard fly fell in synch and was incredibly fast for me. Not sure if I could have held it for 100 yards but I definitely felt like I could go 50 yards that fast. Wish I knew what I was doing right.

    200 Cool down

    (4800 total)

    Updated October 17th, 2011 at 10:38 AM by pmccoy

    Swim Workouts
  19. Monday, Oct 17, 2011

    by , October 17th, 2011 at 08:53 AM (Workout Swimmer)
    500 back/free
    100-200-300-200-100 pull, speedplay, w/30 sec rest between each
    9 x 100 stroke free by 25's on 1:30 (fly/free, breast/free)
    100 easy
    8 x 50 alt swim/kick on :45 & 1:00
    200 easy
    3 x 500 steady state, pulled the first 2, fins w/back/free on last one - this was supposed to be our choice of 10 x 200, 2 x 1000 pull, or 2000 steady state. There were 5 of us, and everyone else was doing the 1000's or 2000, so I didn't feel like I had a choice - but I'll tell you, that long stuff - I just get kinda mesmerized and next thing you know I'm going a 1:30 pace! Totally useless. So I got out after 1500 of it. I fully intend to go back at lunch and get in a quality set of at least 2000 with the lunch bunch to make up for it. Love working only 3-4 days a week!! Ah, the joys of MinuteClinic!!
    Total: 4500
    Swim at lunch:
    4 x 100 on 1:20
    100 easy
    400 swim, every 4th lap breast
    2 x 200 on 2:45
    4 x 100 IM on 1:40
    4 x 150; 50 kick, 100 swim
    150 easy
    Total: 2450
    Grand total: 6950
    Amazing how easy it was to go to the extra workout today - course I didn't enjoy starting off with 100's on the 1:20, but by the time we got to the IM's I was feeling pretty good. It's hard for me to believe that this is all (2450) many of my friends did for exercise today. Wow. Guess I've come a long way - I remember many many times when I only swam at lunch, that this was what I did too! Glad I don't any longer.

    Updated October 17th, 2011 at 09:04 PM by Celestial (Additional workout done at lunch)

  20. Not a lot today but a lot of kicking

    by , October 17th, 2011 at 08:34 AM (Mixing it up this year)
    I wanted to do one set that was going to take a lot of time so I did. For once I did not worry about the distance just the quality.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins
    5x200@3:00 Free w/paddles & bouy went 2:47, 2:44, 2:43, 2:41, 2:39
    10x50 Free kick w/snorkle odds kick at surface, evens kick just below the surface (that is much harder)

    Total 2500 yards