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  1. Friday 1/31/14

    Friday 1/31

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    4x (R.I.M.O.)
    4x100 @ 1:20 swim w/ paddles
    8x25 @ :30 FAST w/ fins
    50 EZ

    200 EZ

    Total: 4500

    PM swim:

    400 swim

    50 FR - 23.31

    Basically I got in and warmed up a short 400 to give Doug Martin a racing partner for a 50 FR time trial. UALR was swimming Vanderbilt this afternoon (Doug is a Vande alum) and dropped in for the meet and to take advantage of the brand new touchpads/timing system we just got. He was a smokin' 23.84 himself. Not a bad race!

    150 EZ

    Total: 600
    Categories
    Swim Workouts
  2. Week 70 - Friday

    by , January 31st, 2014 at 08:39 PM (After a long rest)
    I woke up early this morning because I promised to open the pool forgone of my team mates. When I went to open the pool my card did ot work with the card reader so we had to hangout for 30 minutes until our coach arrived with a real key. What a pain. Despite this start I felt good in,the pool again today.

    Warm up
    400 free with snorkel
    6x50 catch upon 45

    Main sets
    12x75 kick on 1.20
    10x50 on 35
    6x200 free with parachute drag shorts on 3.30
    16x25 from middle of the pool focusing on turns

    Warm down
    200 easy

    Total 4100scy

    I held 1min on the kick 75s and 30s on the 50s free. The 200s were fun and I really like the parachute shorts, they allow you to swim very naturally. I held just under 2.20s so was getting lots of rest. In reality I should have gone on a quicker send off since I was getting 40 seconds rest. The parachute shorts are not stressful on the shoulders which I also really like about them. The 25s were fun and once again I worked my turns.
    Categories
    Swim Workouts
  3. 1|31|14 SCM

    by , January 31st, 2014 at 07:36 PM (Blog)
    WARMUP
    20*25 on 0:30 free - S
    • down to 21's on last half


    KICK
    20*25 on 0:45 FK - S
    • <30's


    DRILL
    20*25 on 1:00

    KICK
    20*20 on 0:30
    • 10 FK fast / 10 drill
    Categories
    Uncategorized
  4. Friday, January 31, 2014 7:05-8:00am

    by , January 31st, 2014 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    Woke up a bit late, but managed to get in almost 6 hours of sleep. Need more!

    Had to rush this in before the water exercise class at 8:00, so not a lot of play around time:

    500 Free
    (500/500)

    3 x 200 SDK w/ short fins @ 3:00 (held 2:35s)
    3 x 100 SDK w/ short fins @ 1:30 (held 1:15s)
    2 x 50 SDK w/ short fins @ :45 (went :35/:32)
    (1000/1500)

    10 x 100 Free Pull @ 1:15 (around 1:10s)
    (1000/2500)

    8 x 50 Fly Best Avg. @ 1:30
    went 29s and 30s, about 4 and 4 each, but felt really good doing these. Actually surprised myself with my speed from a push. Lately I've just been blah feeling.
    (400/2900)

    200 EZ and out

    --------------------------
    3100 Yards
  5. FAST Fri Jan 31st 2014 SCY

    by , January 31st, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 31st 2014 SCY

    Lifted yesterday , felt weak, hadn't lifted in a while & need to become more consistent


    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, Mike, & Todd
    Beside AlleyCat, Larry & Gull


    Warm up
    8 rounds of 100 on 1:30, 25 no or 1 breath on 30, 25 6 strokes fast on 30

    Main Set

    5 x 100 FR best ave on 2:00, dove em and held 58's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    50 FL fast, in heats from the blocks, went 25
    100 easy

    5 x 100 FR best ave on 2:00, push, and held 59's & 60's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    100 BR fast, in heats from the blocks, went 67
    100 easy

    5 x 100 BR/FR best ave on 2:00, push, and held 67s
    4 x 50 k fast on 1:15, FL no board, held 34's
    200 IM fast, in heats from the blocks, went 2:05 or 6
    100 easy

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    August 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland

    Updated February 10th, 2014 at 12:38 PM by ande

    Categories
    Swim Workouts
  6. Hated being out for 2 days before a meet

    by , January 31st, 2014 at 08:25 AM (Mixing it up this year)
    Have a meet tomorrow, 100 back, 100 fly and 500 free with the kids. We will see how it goes.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/paddles went 1:31, 1:30, 1:29, 1:30, 1:30, 1:30, 1:29, 1:28, 1:28, 1:27

    500 free as alternate 100 swim/100 drill w/snorkle
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:50 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  7. Thursday 1/30/14

    Thursday 1/30

    PM only SCY

    3x
    600 swim
    8x25 @ :15 rest scull w/ snorkel
    4x75 @ 1:30 k/dr/under H2O kick (on back) w/ fins

    6x
    mid-pool 25s working on I.M. exchanges

    6x
    15M drag race w/ fins

    25 FAST (10.7 --> with a REALLY bad dive)
    25 EZ

    800 EZ (kicked w/ board + fins 100 FR/100 FL)

    Total: 4500 (ish)

    Today was recovery day, hence the LONG warm-up and warm-down but very little else.
    Categories
    Swim Workouts
  8. 1|29|14 weights and 1|30|14 SCM

    by , January 30th, 2014 at 03:04 PM (Blog)
    Weights on 1|29
    about 75 minutes, worked every muscle group


    SCM 1|30
    about 15 minutes dryland warmup and stretching, and 32 minutes in pool

    20*25 on 0:30 free - F, S

    • 1 - 10 warmup
    • 11 - 20 hold 16 - 15's

    14*25 on 0:45 free - F, S

    • 15 - 14's

    10*25 on 1:00 free - F, S

    • 14 - 13's and a 12 on the last

    25M warmdown

    Impressed the snorkel did not catch to the side once.

    Was close to failing (aerobically) near the 20th of the 0:30, and the 14th on of the 0:45. Acidosis was felt but maintained and under control.

    Other than joint load, the 10 on 1:00 produced more acid and of course did not tax the aerobic part. With 1 to 3.5 (work : rest) that makes sense when 47 seconds was the rest interval.

    I wouldn't have been able to get this type of training without the fins and snorkel

    Updated January 30th, 2014 at 03:58 PM by __steve__

    Categories
    Uncategorized
  9. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/31/2013

    by , January 30th, 2014 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    4 X 75 1:20 1:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy --

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:10
    4 X 50 free--85/90%-- 1:00
    4 X 50 swim down 1:00

    4100M
    Categories
    Swim Workouts
  10. Week 70 - Thursday

    by , January 30th, 2014 at 11:53 AM (After a long rest)
    Today was a recovery day. I felt good and swam this aerobicaly.

    4x(4x100 on 1.10, 200 kick on 3.30, 500 swim negative split on 6mins)

    Total 4400scy

    i used round 1 as a warm up and went very easy.
    Categories
    Swim Workouts
  11. Wednesday 1/29/14

    Wednesday 1/29

    PM only SCY

    2x
    400 swim w/ opposite fin + opposite paddle + snorkel (switch every 100)
    4x150 @ 2:30 k/dr/build by 50

    8x75 @ 1:40 kick w/ board D1-4, 5-8 to best 100 time (couldn't quite do it, #4 FR went 53.9, #8 BR went 1:03.6)
    100 EZ

    4x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    - All strong aerobic I.M. except round 3 which was FR, no breathing 2 strokes in/out of turn + 2 FL kicks off each wall

    100 EZ

    8x50 @ 2:00 FAST w/ fins (2 each stroke I.M.O.)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts
  12. Week 70 - Wednesday

    by , January 29th, 2014 at 10:27 PM (After a long rest)
    I had one of those workouts today that you wish you could have all the time. I felt awesome in the water!


    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 kick on 1.40
    100 easy


    Main sets
    3x(2x100 IM on 1.20, 3x50 free on 35)
    150 easy
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min


    Warm down
    200 easy


    Total 4300scy


    I held 1.22-1.24 on the kick set. The main set with IMs I held 1.10s on the IMs and 30s on the free 50s. On the descending 100 set I felt really good all the way through and held 1.04-1.05s down to the 2x100s on 1.05, then dropped on these to 1.02s and on the last 100 let go and went 57 on the last round.
    Categories
    Swim Workouts
  13. Snow Day!

    by , January 29th, 2014 at 09:28 PM (Trying to Train Smarter, Not Just Harder)
    Supposedly a snow day, so no work. Hahaha, light rain, hardly even any hail, and tiny little gentle bits of it at that. Slept in for fear of driving on black ice & swam @ lunch - mostly solo, for 4500 SCY in 85 degree water. This will be the norm until March, as my usual pool is closing to replace the liner (finally!!). Only I'll be swimming in the bath tub @ my usual 5:30am.

    1000 warm-up done as 100 free/25 back/25 breast over & over
    5 x 200 pull
    9 x 100, 3 @ :30, 3 @ :24, 3 @ :20 with 50 easy after each group of 3
    400-300-200-100
    10 x 50 @:50
    100 easy

    Gotta figure out the best way to take off 10 lbs w/out feeling weak in the pool. Calorie restriction is hard not just on my brain (I feel so deprived!! And why do my cravings only come out when I decide to diet?!) but also hard on my body as I don't have the energy to workout as hard as I would like. Of course the option could be to say the heck with it, just shut up and eat my lettuce, and get over it, in 2-3 weeks maybe it would be all over?! But I always seem to have a meet around the corner. Anybody have any great ideas out there?

    Oh, and BTW, after reading some goofy forum postings dating back near three years on the pros and cons of lifting/drylands, and whether to lift before or after swimming, let it be known I am in The Fortress & Chowmi camp, definitely before - and then an easy 2000 or so to loosen up. And studies have shown the aging athlete benefits from weight training, no matter what the sport, because we lose muscle mass. So there, all you nay sayers!
    Studies have also shown that women don't drop as much time during tapers as men. No fair!

    Updated January 30th, 2014 at 02:12 PM by Celestial

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    Uncategorized
  14. Wednesday, January 29, 2014 9:00-9:45am

    by , January 29th, 2014 at 04:13 PM (Fast Food Makes for Fast Swimming!)
    We got about 4-5 inches of snow overnight, only about 1 inch of it had fallen as I drove home last night at 11:00pm. I woke up this morning to play driveway cleanup, and I have a pretty wide and long driveway, so it was fun. It's the only part of winter I don't really enjoy that much.

    I did make time for some swim time afterward though, and before working on the house.

    Warmup:

    500 Free
    (500/500)

    Flutter Kick Set w/ board:
    5 x 50 @ 1:00
    1 x 50 @ :45
    4 x 50 @ :55
    1 x 50 @ :45
    3 x 50 @ :50
    1 x 50 @ :45
    2 x 50 @ :50
    1 x 50 @ :45
    1 x 50 @ :50
    1 x 50 @ :45
    (1000/1500)
    I made them all.

    5 x 100 Free Pull @ 1:20 (just cruised them around 1:12s or so)

    "Challenge Set": (as listed at the YMCA on the white board)
    I modified the intervals for me of course...they were a bit on the lax side.
    8 x 25 Fly @ :30
    3 x 100 Free cruise @ 1:30
    6 x 25 Fly @ :25
    3 x 100 Free cruise @ 1:30
    4 x 25 Fly @ :20
    (950/2950)

    50 EZ and out
    ----------------------------
    3000 Yards


    I've got the leg power for sure, but my arms just don't quite have it any more. My left shoulder is a bit sore at times, probably mostly swimming related from all the past, plus my work and such as well. It doesn't really hurt when I swim too much, but afterward I feel it. Oh well, come "game time", I'm ready to go!
  15. Workout 01/29/14: noon

    by , January 29th, 2014 at 04:12 PM (Maple Syrup with a Side of Chlorine)
    I tiled at the school after dropping the kids off, with the intent of swimming at noon IF I finished up what I needed to. Well, after cutting tiles on Monday and cleaning the wet saw up, I (of course) found that I need to cut a few more timles (1 in men's room and 6 in women's, obstructed by a stall). Otherwise they are ready for grout and done.


    I sat in on a class the librarian offered from 11-12, so made it to the Rec for a short swim:

    W/ snorkel:
    300 Free
    100 kick
    200 FR pull with AP
    100 kick
    200 BK pull with AP
    100 kick

    W/o snorkel:
    4 x 25 IMO ~ :45 Fast
    100 easy and out
    (Solo/Rec/1200 yds/20 min)
    ----------------------------
    Short and on point since I needed to be at the school by 1pm to help transport the girls bball team to a game. Preston came and did the score book (his out for leaving school early). Girls won by 1 point! Off to Albany to get Jinho this evening and get dinner in the city.
    Categories
    Swim Workouts
  16. Jan 28-29

    by , January 29th, 2014 at 02:48 PM (The FAF AFAP Digest)

    Tuesday:

    Went to Pitt and did 1600 EZ. I was blasted from the 6 AFAP 100s from the day before. Legs were burning so much that I didn't even do shooters.


    Wednesday: Drylands

    RC/scap ex, 5 min
    cable twist w/yoga ball, 20 x 1 x 15 each side (completely forgot to go back and do the other reps)
    tricep press, 70 x 4 x 8
    good mornings, 65 x 1 x 8, 70 x 3 x 8
    explosive push on double cable machine, 35 x 3 x 30
    explosive leg press, 175 x 3 x 15
    seated row, 80 x 1 x 8, 90 x 2 x 6
    glute isolator, 50 x 2 x 6 each leg
    wood chop on cable machine, 25 x 3 x 8 each side
    hip abductor, 100 x 4 x 6
    kneeling ab crunch, 100 x 3 x 12
    squat jumps w/bar, 45 x 2 x 8

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

    I entered the Albatross meet today. 100 IM time is a tad slow perhaps, but I want to stay out of the final mixed gender heat. A bunch of guys enter 1:15 last year and went much faster. Not sure how much I'll rest yet. Maybe 5 days.


    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time
    4 Female 50 SCM Back 0:30.65
    7 Female 50 SCM Breast 0:37.50
    19 Female 100 SCM IM 1:15.10
    21 Female 50 SCM Fly 0:29.99
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/30/2013

    by , January 29th, 2014 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 300 5:00
    3 X 100 1:45
    3 X 100 kick 2:30
    Two rounds

    1 X 100 easy free 2:00
    2 X 200 IM 3:50
    Three rounds

    7 X 150 2:30
    Swim or pull
    #1-3: 50 cruise/100
    #4-6: 100 cruise/50 fast
    #7 best effort

    WARM DOWN: 4 X 50 easy

    4550M
    Categories
    Swim Workouts
  18. The NON EVENT!

    by , January 29th, 2014 at 07:16 AM (Mixing it up this year)
    I had to miss swimming today because they closed every pool due to snow. Guess what IT's JUST RAINING!!!!! Had to do 45 minutes on my spin bike this morning and I guess I will do 1 hour of walking in the parking decks since even the gym at the hospital I work at is closed till 12 noon.

    I feel like a fish flopping on the deck. I miss my water.
    Categories
    Swim Workouts
  19. Workout 01/28/14: evening

    by , January 28th, 2014 at 10:06 PM (Maple Syrup with a Side of Chlorine)
    Sometimes plans change, especially when on vacation. Today was one oft hose days, although I was able to attend Chapel and Masters ...

    200 swim/200 kick/200 pull
    12 x 50 :60 (IM)
    200 Pull (focus on stroke finish, I did 250)

    5 x (3 x 50) :15 SR
    - 25 Fast
    - Dyrlands (one each: pushup, crunch, streamline leg lift)
    - 25 EZ
    - Half-Masters Minute rest (I did an extra 50 EZ at end of each round)

    300 warmdown
    (Masters/Rec/2750 yds/60 min)
    --------------------------------

    Borrowed the main set from the HIT forum - added a new dimension of pain with the out of water work. I have also restarted some core work and using the pull-up bar to work on strength. It's too cold (and the roads not clear enough) for me to job outside, perhaps soon I will find motivation to restart that at the Rec twice weekly for the season.
    Categories
    Swim Workouts
  20. Tuesday 1/28/14

    Tuesday 1/28

    PM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    30x50 @ 1:00 HOLD 200 PACE (had a 26.9, 27.2 and a 28.0, 28.1 buried in there, but the rest were all between 27.4-27.7 and I held the same stroke count/kicks off wall/breathing pattern/number of breaths on every one of them)

    100 EZ

    2x
    4x75 @ 1:00 BR kick no board
    6x50 @ :50 FR kick w/ snorkel (arms at side)
    12x25 @ :30 w/ fins
    odd: under H2O FL kick
    even: FR kick on back

    300 EZ

    Total: 5700
    Categories
    Swim Workouts
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