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  1. 52 miles in January

    by , January 31st, 2013 at 11:51 PM (Alex's swim journal)
    I checked my FLOG after entering the yardage from today and I'm over 52 miles for January. Think it has to do with the fact that I'm swimming almost every day. Last January I was swimming longer workouts, but fewer days and only ended up in the 40s. We'll see how long I can keep it up, what w/ the deadlines closing in and all. Having meets to prepare for, rather than just the distant future of an open water season, is helping me to stay on task. Plus, I've only been working on all four strokes for a little more than a month and I'm really liking it (the learning curve is always steepest at the beginning).

    Today was supposed to be an EZ day in the pool followed by a 30-minute strength/core conditioning session. The pool work felt a lot harder than an easy day should feel though.

    1000 Free warm-up (moderate pace, build)--16:30
    1:30 rest
    100 Fly on 2:30
    100 Fly/BK on 2:30
    100 Bk on 2:15
    100 BK/Br on 2:15
    100 Br on 2:15
    100 Br/Fr on 2:00
    100 Fr on 1:45
    100 Bk on 2:15
    100 Fr on 1:45
    100 Bk on 2:15
    :45 rest
    8 x 50 on 1:00 (2 x thru the 200 IM order)
    600 free in 10:00

    3000 SCY/60 minutes

    I actually thought I'd be able to hold a 2:00 interval on all the 100s, but I was feeling a bit tired, so I thought it would be better to swim each rep of the other strokes with some more rest and keep my technique strong. The idea of the 10 x 100 was to work each leg of the 400 IM, broken up by the 100-yard segments of the 200 IM (so the fly/back 100 of the 200 IM, for example). That 100 fly was tough after last night's workout. I counted my stroke cycles, though, and on all the 25-yard fly lengths I did today I was doing 4-6 dolphins and 8-10 complete stroke cycles... don't know if that's good or bad, but it gives me something to pay attention to and try to improve.

    The 50s: original plan was to do 20 x 50 (5 x thru the 200 IM order: 50 fly, 50 bk, 50, br, 50 fr) and then do a quick cool-down. I read the calendar wrong, however, and got to the 2400 mark and was told I only had ten minutes left before the HS swim team needed the pool (I thought they didn't start till 4PM today and it was 3:20!)... so I said "perfect, 1:40/100 pace gives me exactly 600 yards in 10:00, which puts me at 3000." A longer cool-down than expected, but the stroke 50s were feeling pretty tough and I probably shouldn't have been working the IM stuff so hard after the last 3-4 days. It was at this point that I remembered I needed to put in some dry land time in the gym anyway.

    I felt pretty good going through drylands today. That is definitely improving; I'm not so concerned about it improving my times--that work is going to have to come in the pool itself--but my joints feel more "solid" and my abs and obliques aren't complaining so much about the plank and stability ball work. Anything to head off the injuries before they start!
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  2. Thursday 1/31/13

    Thursday 1/31

    AM Crossfit and PM SCY

    Crossfit:

    For time:
    31 overhead squats @ 45 lbs
    31 lunges
    31 air squats
    31 supermans
    31 long jumps
    31 wall balls @ 20 lbs
    31 hang cleans @ 75 lbs
    31 knees to elbows

    Final time: 10:14

    PM swim:

    800 swim (200 FR/100 FL kick on back)

    2x
    2x200 @ 2:30 pull w/ buoy only
    3x150 @ 2:10 STRK/FR/STRK by 50 (1 FL, 2 BK)
    4x75 @ 1:30 25 surf kick/25 under H2O kick/25 FAST FL

    Total: 3100
    Categories
    Swim Workouts
  3. Thursday, Jan. 31

    by , January 31st, 2013 at 09:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x (25 front scull + 25 DPS free) w/agility paddles @ :15 RI
    50 RZ
    5 x 50 caterpillar fly drill w/agility paddles @ 1:10
    50 EZ
    12 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    6 x 50 burst + cruise @ 1:15
    75 EZ

    2 x (25 AFAP back from blocks + 75 EZ) @ 3:00
    75 EZ

    1 x 50 AFAP breast from a dive, break :10 @ 25 (:33)
    150 EZ

    4 x (25 breast w/fins AFAP + 75 EZ) @ 3:00
    -- noodler joined lane despite plenty of other lanes with other noodlers, so I opted for breast
    100 EZ

    Total: 2900 -- I forgot something, can't remember what


    Drylands:

    Took Lil Fort to the gym and worked out while she was there. I skipped the weights until after the meet and did core work. Yesterday's recovery workout did not really revivify me, so maybe it was a good thing anyway.

    RC/scapular ex, 20 min

    2 x through:
    captains chair leg raises, 20
    long arm crunches, 50
    flutter kicks on bosu, 100
    power wheel roll outs, 15
    plate swings, 10

    stretching & foam rolling, 20 min


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

    My only concession to this weekend's meet is to take it easy tomorrow. I can't remember a meet where I've had so little rest. But I'm treating it like a speed workout. I did email the meet director and ask about split requests for manual timing. He told me it was no problem and that the rule book actually requires that they have the ability to provide splits. They'll even have split requests on hand! So I will do the 100 evil in the 200 evil. This will probably be much less amusing than watching me swim a 200 evil. When I did a couple in practice yesterday, even though I was cruising, my heart rate was up from the UWs.
  4. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/2013

    by , January 31st, 2013 at 05:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 kick 4:15
    1 X 200 3:00
    4 X 100 1:30
    1 X 200 kick -
    1 X 100 easy swim

    1 X 100 fly 2:00
    4 X 50 back 1:00
    1 X 100 back 2:00
    4 X 50 breast 1:10
    1 X 100 breast 2:10
    4 X 50 free :50

    2 X 75 kick 1:45
    8 X 50 kick 1:00
    1 X 100 swim

    5 X 300 Pull 4:30
    #1: cruise
    #2-3: negative split
    #3-4: 200 strong/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  5. 01.31.13 - Thursday workout

    by , January 31st, 2013 at 04:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Danny and Aundrey. Backed off the yardage today with slight right shoulder pain. Might have been from pulling yesterday without warming up first. Going to take it easy until I know it is better.

    SCY

    600 Warm up
    200 IM, 12.5 kick/12.5 swim
    2 rounds of:
    * 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
    50 Easy
    8 x 25 -:40, IM order; Odds build, evens fast
    50 Easy


    4 x 25 drag race shooters - 1:00
    50 easy
    4 x 50 - 1:30(?) :10 fast kick at wall + flip turn + build to mid-pool + fast flip turn mid-pool + 25 fast + 12.5 cruise to wall
    100 easy
    4 x 25 w/ankle straps - 1:00 dive + strong SDK to 12.5-15m + cruise
    50 easy
    4 x 25 - 1:00 dive + AFAP SDK to 12.5-15 m + cruise
    50 easy
    4 x 50 - 1:30 :15 egg beater at wall + 25 br + 25 easy
    50 easy
    4 x 50 - 1:30 :15 fast VK w arms over head + :5 rest + 25 burst + 25 easy
    100 easy
    8 x (25 AFAP + 75 easy stroke) - 2:00 (did fly, br, br, free)


    200 Cool down

    (3550 Total)
    Categories
    Swim Workouts
  6. Thursday, January 31, 2013

    by , January 31st, 2013 at 04:34 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 79, 100% water clarity.
    Dark gray rainy skies with humidity at 85%

    Warm up
    200 FR DPS ABPT

    *Set 1*
    300 D Kick as 100/bd, 100/bk, 100/snorkle
    300 Fly as 4(50DR-kick w/scull,25 Swim) w/snorkel
    4x150 FLY on :30 rest as 2(25RA/25LA/25 Swim) 1,3 w/agility paddles - 2,4 without
    4x50 Fly on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 2*
    5x200 BK :10 rest, as 50K, 50DA, 100 Swim w/8-10 SDK, 1-3-5 no Agility, 2-4/Agility
    4x50 BK on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 3*
    300 BR Kick as 100/bd, 100/bk, 100/snorkel
    2x100 BR on :15 rest as 2(25 Kick/25 Swim) w/snorkel
    2x100 BR on :15 rest as 2(25 K-bk/25 Swim)
    4x50 BR on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 4*
    1200 FR as 3(100 Scull, 300 Swim) w/snorkel-agility paddles-bouy-tube
    steady state swimming ABPT

    EZ 100 Fly as (1 RA/1 LA,Swim 3 strokes)

    *Set 5*
    2(8x25 on :20 rest, 2 each stroke IMO)
    do as 12.5 burst,12.5 EZ, ie... 2(12.5 Fly burst/12.5 Bk EZ) IMO etc.

    Warm down
    400 BK DPS ABPT

    Comments:
    Recovery, HR 100-140, no intervals, moderate feel good swimming.

    Updated January 31st, 2013 at 05:29 PM by fdtotten

    Categories
    Swim Workouts
  7. Week 17 - Thursday with the Alexandria Masters

    by , January 31st, 2013 at 01:28 PM (After a long rest)
    This was my second workout with the Alexandria Masters. This was less yardage than I have been doing in the last few cycles. With that said I had fun today. The Alexandria coaches and team are so freindly and helpful.

    Warm up
    4x(100 swim, 50 back)
    8x50 on 45 fast 25, easy 25

    Main Set
    2x(2x50 on 45, 100 on 1.40, 4x50 on 50, 200 on 3, 6x50 on 55, 300 on 4.30)

    Warm down
    400 easy

    Total 3800

    On the main set I held 30s on the 50's, 1.02s on the 100, 2.05s on the 200 and 3.15s on the 300. I felt strong but the water was quite choppy. I also ran into some traffic at the end of the 200 and from 200 onward in the 300. With that said I was pleased with this set. The drop in yardage this week was offset with feeling better and stronger. The coach mentioned me dropping my right elbow when I breath to the left and I tried focusing on keeping my elbow high which felt good.

    Updated January 31st, 2013 at 01:34 PM by StewartACarroll

    Categories
    Swim Workouts
  8. Slow moving but did get some sleep last night

    by , January 31st, 2013 at 08:50 AM (Mixing it up this year)
    Had a tough time with my left arm today but still plodded thru the motions of a workout. The 25 fly's were a bit painful but I managed to hold 20's. I know that is not fast but for today it was a tough effort.

    500 free
    500 free kick w/zoomers at moderate pace

    8x25@:45 shooters w/zoomers
    200 free EZ
    8x25@:45 fly w/zoomers
    200 free EZ
    8x25@:45 breast pull w/zoomers
    200 free EZ

    200 free w/snorkle maintain a 6 beat kick or better
    50 kick w/snorkle as 25 free/25 breast
    200 free w/snorkle maintain a 6 beat kick or better
    50 kick w/snorkle as 25 free/25 breast

    Total 2700 yards
    Categories
    Swim Workouts
  9. Wed, Jan. 30, 2013 7:00-9:00pm - I've been thiefed!!

    by , January 31st, 2013 at 02:16 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    6 x 50 V-Sit Scull
    (500/500)

    6 x 200 SDK w/ short fins @ 3:00
    I was just barely making these...my "older" body needs more warmup than the youngin's
    (1200/1700)

    10 x 200 Free @ 2:45 (went 2:15-2:18s, last one 2:13)
    My motivation for this was the (just turned) 12 year old girl going 2nd behind me and was holding under 2:25s!!
    100 EZ
    (2000/3700)

    6 x 100 SDK w/ short fins @ 1:20 [I did Free Pull] - 1:05-1:08s
    (600/4300)

    10 x 100 Free @ 1:20 (held 1:10s, last one 1:08)
    100 EZ
    (1100/5400)

    6 x 50 SDK w/ short fins @ :35 !!??!???! [I did Free Pull] - :31-:33s
    (300/5700)

    10 x 50 Free @ :40 (held :33/:34s)
    100 EZ
    (600/6300)

    10 x 25 Sprint Choice @ 1:00 - did 2 Free, 2 Back, 2 Free, 1 Back, 1 Fly, last 2 Free w/ no goggles.
    (250/6550)

    200 EZ and out

    -----------------------
    6750 Yards

    started out kinda slow...but the yardage came in a hurry!!


    Now...I get to the locker room, and my towel is missing!! I had it over my bag to dry, since it was still wet from my son's swim lesson an hour earlier. Done this many many times and never had an issue. Kinda sucks though. At least I was able to get a towel from the YMCA pool staff.
  10. Wed. Jan 30 - Slipping an Evening Swim In

    Knew storms were predicted this morning. Got up at 5am and it was windy and a little rainy. Heard some thunder, so, eventhough the radar showed most the storm past, I listened to my body and went back to bed. This evening when I got home, the girls were headed to church, so I turned around and went to the pool for an evening swim. When I got there, I learned that the pool had stayed open for about 30 minutes before closing because of thunder. A good decision this morning!

    I was very tired this morning and going back to bed helped. My arms still felt tired tonight, but better. This morning when I weighed, I had lost 5.6 pounds in the last two days. Not sure why. I have been eating, but have had a lot of stress in general and a couple of hard workouts. I'm wondering if the weight loss is part of feeling so tired. Hoe I'm not skin and bones tomorrow.

    I did want to get one last workout in for January. Even though yesterday and today were shorter workouts I still put in 54.29 miles in 18 workouts (3+ miles a workout). Last year, I did 53.89 miles in 19 workouts. Now a full rest day tomorrow.

    3x100 Free on 1:30
    1650 (22:53 - that's a 50 secs faster than race pace two years ago and a minute off of last year - with rst and a taper?????)
    500 Back w/paddles (7:20)
    200 kick
    5x100 free on 1:30
    5x100 Back w/paddles on 1:30
    100 Kick
    4x100 IM

    4150 yards
    77 minutes

    Updated January 31st, 2013 at 01:05 AM by David W Cochran

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  11. Wednesday 1/30/13

    Wednesday 1/30

    PM only SCY

    500 swim
    5x100 @ 1:45 k/sw/dr/bld

    2x
    5x100 @ 1:10 RED (held 1:00s with an occasional :59)
    4x75 @ 1:15 25 DPS/50 bld
    4x50 @ 1:00 V.S. kick

    2x
    3x50 @ 1:00 200 PACE
    4x25 @ :40 SPRINT

    100 EZ

    5x @ 4:00
    175 FAST (1:43, 1:44, 1:45, 1:44, 1:45)
    75 EZ

    150 EZ

    Total: 5000

    Groin still sore so no breaststroke kick at all. Felt good today despite this. holding 1:00s and better on 100s on 1:10 gives me hope I may be able to skate under 5:00 next week in the 500!
    Categories
    Swim Workouts
  12. More work on IM...

    by , January 31st, 2013 at 12:19 AM (Alex's swim journal)
    Today's workout was focused on maintaining technique with a quicker turnover. Hence the 25s. And I needed a day with some speed injected since the last few days have felt sluggish.

    Warm-up:
    400 swim on 7:30 (EZ free; 6:50)
    4 x 100 fr on 1:50 (1:30-1:31)
    4 x 50 fr on 1:00 (:42-:44)
    2:00 rest

    Main sets:
    16 x 25 fly on :45 (mostly :23-:25)
    200 IM on 5:00 (3:30)
    16 x 25 back on :45 (:21-:24)
    200 IM on 5:00 (3:40)
    16 x 25 breast on :45 (:23-:25)
    200 IM on 5:00 (3:45)
    16 x 25 free on :45 (:17-:18)
    200 IM on 5:00 (3:45)

    Cool-down:
    200 EZ free

    3600 SCY/90 minutes

    I was not able to get into the Y until really late again; this time on my way home from work. So I missed Scotty and could have used his help pushing myself on the "fast" 25s, which ended up not being so fast... but I felt pretty "in control" the whole time. I thought the 200s after each set of 25s might help me transfer the speed and turnover into the context of a 200 IM; so I was working the stroke I had just finished especially hard and tried to relax on the other three in each 200. In reality, my technique on fly is just not there yet and so trying to increase turnover usually results in the body undulation falling apart... but if there were a category for crazy kicking-flailing funky chicken swim, I'd probably have that down really well! Things went much better on the back and breast portions. Honestly, by the time I got to the free leg of my 4th and final 200 IM--when I was supposed to be focusing on the free--I had just enough energy left to survive it.

    So, I have to send in my events and seed times for the next WI masters meet at the Madison East Y. It's Sunday, February 10. I'm going to move up from the 100 IM to the 200 IM and from 50 Back to 100 Back as my focus events; I thought I would do 50s for the rest of the strokes (fr, breast, fly), which are all components of the 200 IM anyway. I'm not a sprinter, but I won't be embarrassed in a 50 either... on the other hand, I really would like to lock down PRs in those events, so I can start to track my improvement at all distances in all strokes. There is a meet in Whitefish Bay (just north of Milwaukee) at the beginning of March and I'm considering moving up to the 400 IM for that and the 1650 in preparation for the state championship SCY meet in late march; we'll see how the 200 IM goes. At the very least, my check-off challenge score card is filling up quickly... after this next meet I'll have all strokes down for 50; everything but the fly for 100; 100-200 IM; 500 free; all in meets... but the 200s lurk in the background... don't know if I want to wait until LCM to tackle them. I could do 200s in practice, and, with exception of fly, probably have done already this year; but I really want to be able to say I've swum every pool event in a meet at some point during the calendar year.
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  13. 1/30/13

    300 w/bouy and snorkel
    200 kick w/fins (various ez SDK body positions)

    30 x 100 done as
    5 x 100 free @ 1:35 build
    3 x 100 backstroke kick r/20
    2 x 100 free @ 1:30 strong swims, work walls
    3 x 100 IM @ 1:45 slow and steady, perfect stroke
    4 x 100 fly kick r/20
    3 x 100 IM @ 1:35 sprint best stroke
    4 x 100 free @ 1:25 maintain effort and pace
    2 x 100 kick r/20 3rd 25 underwater AFAP
    4 x 100 free @ 1:25 descend

    200 w/d

    3700

    I liked this one. Mostly because we were mixing up the 100's. I don't think that those sets of 100 x 100's are for me no matter how much switching up there is. Huge difference between 30 and 100 anyways. Everything felt good tonight except breaststroke. I need to get it under control (in my head) for my IM races that are coming up soon.
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  14. 01.30.13 - Wednesday workout

    by , January 30th, 2013 at 06:38 PM (Pete's swim blog)
    Storms rolled through early this morning. When I got to my car, I saw lightning followed by the low rumble of thunder. The front was still 30 minutes away so I didn't see much hope of practice. Went back to bed. Dave and Dave met me at 11:30 AM for a lunch swim. I got there a little late and missed warm-ups. Felt sore the whole way through this one.

    SCY

    3 rounds of:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Br - 1:00, descend (made :38 on the last one)
    50 Easy

    10 x 100 Up/down Kick - 1:40 (:10)
    5 x 50 Back - 1:00, descend (:39 on last one)
    3 rounds of:
    * 2 x 50 Pull - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00, descend (:30 on last one)
    50 easy

    6 x 100 Up/down Kick - 1:40 (:05) Base stroke fly
    5 x 50 fly - 1:00, descend (:36 on last one)

    200 Cool down

    (4100 Total)
    Categories
    Swim Workouts
  15. Wednesday, January 30, 2013

    by , January 30th, 2013 at 06:08 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 66%


    Warm up
    300 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x50 FR Kick on 1:00 desc 1-4
    4x50 FR Swim on :50, 33-33-32-31

    *Set 1*
    4x500 on 7:00, each negative by 250 w/open turn split

    1. 3:00/2:55
    2. 2:58/2:53
    3. 2:59/2:51
    4. 2:58/2:49

    300 BK DPS ABPT

    *Set 2*
    3x500 on 7:00, descend 1-3

    1. 5:53
    2. 5:46
    3. 5:38

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim

    *Set 3*
    2x500 on 7:00, each negative by 250 w/open turn, agility paddles/snorkel

    1. 2:54/2:48
    2. 2:52/2:49

    300 BK DPS ABPT

    *Set 4*
    500 Strong, w/Slim Fins

    • 5:24

    100 D Kick w/bd
    200 Fly EZ as 25 DR/25 Swim
    100 BK EZ

    *Set 5*
    4x25s FR no breath FAST ABPT with :20 rest
    3x50 FR on 1:30, desc 1-3, did 29-28-27

    Warm down
    400 FR DPS ABPT

    Comments:
    I received a workout coach Chuck emailed to me to try with 5000 yds of 500s. As I began the first set, I wondered why was I training for 5K OW swims anyway? Actually I like the 5K OW swim, but it's so intimidating to train as needed. Always in the back of my mind is the feeling that when we line up to start the race, I want that confidence knowing that I have prepared as best I could.

    Updated January 30th, 2013 at 09:53 PM by fdtotten

    Categories
    Swim Workouts
  16. Wed., Jan. 30

    by , January 30th, 2013 at 05:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 back shooters w/fins @ :40
    2 x 50 front scull w/agility paddles @ :15 RI
    2 x 50 scull switch drill w/agility paddles @ :15 RI
    2 x 50 DPS free w/agility paddles @ :15 RI
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 50 single arm fly w/agility paddles
    4 x 25 belly shooters @ :45
    2 x 50 feet first scull @ :15 RI
    2 x 50 hesitation back drill w/agility paddles @ :15 RI
    2 x 50 DPS back w/agility paddles @ 1:00
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 100 @ 2:00
    -- 25 shooter + 25 back kick + 25 shooter + 25 back kick
    -- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ...
    100 EZ

    Total: 3100


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

    Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke.

    Good article on overtraining: http://running.competitor.com/2013/0...self-out_39479

    Updated January 30th, 2013 at 06:08 PM by The Fortress

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/2013

    by , January 30th, 2013 at 03:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30

    1 X 200 kick 4:15
    6 X 50 kick 1:10
    8 X 25 sprint kick :45

    $$$40 FIFTIES$$$

    16 X 50 :45 Every 4th fast
    12 X 50 :50 Every 3rd fast
    8 X 50 :55 Every 2nd fast
    4 X 50 1:00 All 4 fast
    **FAST=85/90%=200 pace

    1 X 600 swim down

    4800Y
    Categories
    Swim Workouts
  18. I'm Baaaack!

    by , January 30th, 2013 at 03:37 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 1/30/13
    SCY

    I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder!

    So this is what I did today.

    Warm up (950)
    200 swim - 100 kick - 100 drill - 200 pull (build)
    3 x 50/50 build
    8 x 25/30 with fins #
    #1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast

    Set #1: Main Set (1250)
    100 back build/2:30 went 1:24
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice (drill - swim by 25's)

    100 back as: 50/10sr/50 strong/3:00 went 1:20
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice

    100 back as: 50/5sr/25/5sr/25 very strong/3:00 went 1:18
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice

    100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 went 1:16
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice

    100 back NS/3:00 went 1:22
    1 x 25 ALL OUT free under 15
    125 ez choice

    Set #2: Kick (200)
    200 continuous kick moderate without board or an equipment
    alternating dolphin/flutter by 50

    Warm down
    200 easy free

    Total: 2600 yards
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  19. 1|30|13

    by , January 30th, 2013 at 03:20 PM (Blog)
    SCM - club

    1075

    WARMUP
    10 x 25 easy free
    • dive from side, do a length, get out, repeat


    the SET
    33 x 25 @ 0:70 free, moderate - easy sprint
    • dive from side and focus on:


    1. entry
    2. torso rotation on first stroke
    3. keep arm mass closer to center at recovery and hand entry Cielo style
    4. tight kick throughout
    5. look straight down while keeping everything riding high (without adjusting stroke propulsion downward to do so)


    Discovered an excellent tip through another's thread about a 100 critique. It was suggested the swimmer should rotate more at breakout. I have been having problems in the area like forever. This first stroke (at breakout and following turns) has always aggravated my shoulder, I've always ignored it could be from being too flat. Simple, but useful remedy

    I also recently recognized my torso shifts in respect to my stroke during sprinting and my rotation is lazy. Need to focus on having a solid core that initiates the stroke (with rotation), and only moves axially.
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    Uncategorized
  20. Wed Jan 30th, 2013

    by , January 30th, 2013 at 01:51 PM (Ande's Swimming Blog)
    Wed Jan 30th, 2013 scy

    Days Till SC Zones

    Swam Fri, Sat, Mon & tue but didn't blog
    Lifted: Tue (1st time since Nov, it was light & short, just to get going again and not get too sore)

    Fri Fast Friday
    Sat Easy aerobic to rest for Sun hour swim
    Mon was tough aerobic stuff and I was fried from Sun and not good for much
    Tue IM stuff


    Whitney Coached
    6:30 - 8:00 dove in around 6:32
    SCY UT Swim Center main pool, north end
    Swam with Mike, Todd, & Chris
    Beside Tyler

    Warm up
    assigned 1500
    did 1400 ish

    Main Set

    4 rounds of
    25
    50
    75
    100
    Rest 1:00
    100 IM fast
    then 400 FR 70% with 3 SDKs off each wall

    8 x 25
    odds: fast from a dive
    evens: easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
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