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  1. 10.23.12 - Tuesday workout

    by , October 23rd, 2012 at 09:20 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray.

    600 Warm up

    5 x 500 Free - 7:30 Made 6:30, 6:10 and 6:00 on the first three. Pulled the last two on 5:50 and 5:38.
    100 Easy

    15 x 100 Up/Down IM kick - 1:45 (:05)
    * 1-5 Base stroke Fly
    * 6-10 Base stroke Free
    * 11-15 Base stroke Fly
    100 Easy

    4 x 25 Fly - :45 No breath
    4 x 25 Br pullouts - :40 No breath
    4 x 25 Free - :35 No breath

    6 x 50 IM Order, No free - 1:00 (Second round hard)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  2. A good day of sprinting again

    by , October 23rd, 2012 at 08:01 AM (Mixing it up this year)
    Since the warm up takes so long I have to cut back in the main set but for me with my back issues I need the warmup the most.

    Did upper body weights last night so my shoulders and elbows were screaming this morning!

    400 free 2 SDK off every wall
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 39, 37, 36
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:04, 1:00, :58, :56 ouch

    25 AFAP + 75 EZ went :16
    50 broken at 25 for :05 at 100 pace + 100 EZ went :36
    50 AFAP + 150 EZ went :35
    75 broken at 25's for :05 at 100 pace + 175 EZ went :56
    75 AFAP broken at 25's for :10 +175 EZ went :54

    150 EZ

    Total 2500 yards
    Categories
    Uncategorized
  3. 10/23/12

    today i did my second time trial. it was for 500 yds. i was up at sparrows' fart swimming and the pool was full again. only issue i have is that people really should get in touch with the reality of their abilities. if you are in the medium lane it really is not the best idea to swim breast stroke in a slow way for your entire workout. this becomes an issue when you have to circle swim.

    i ended up in the fast lane which motivated me to move. i didn't feel too bad after recovering from the flu. slowly but surely i am getting my endurance up. will try for a masters swim practice this week.

    did a 500 warmup and then the time trial, with a 100 cool down.

    the 500 felt good after yesterdays 1k.

    now i have a pretty good baseline.
    Categories
    Swim Workouts
  4. 10/22/12

    did a time trial for 1k. felt pretty good. will do a 500 time trial tomorrow and i should have a good idea of how ability to handle fatigue over a 2 day period.

    as the week progresses I will start to build up yardage and get back to swimming 4K in an hour.

    swam at 530 am and the place was crowded.
    Categories
    Swim Workouts
  5. Need to build endurance

    by , October 22nd, 2012 at 08:18 PM (Colleen Conway's blog)
    After my first swim meet this weekend and a week off, getting back into the pool today I feel like poop, and at square one. Based on my time results, I realize I have a LOT of endurance work to do. The first 50 of my 100 fly at the meet was 28 and lets just say I diedÖ. Badly haha.
    Days of highschool and five hour practices are long behind me, I no longer have the ability to just go train for hours with having a 15 month old, so I will have to train smart to build endurance, and I never really had time restrictions on my training in the past. How am I planning on improving this?
    1. Change my warmup from a 500 free/pull to a 1,000.
    2. Instead of doing sets of 50s swim fly in practice, I will consider using my monofin and doing days with sets of 100s. Iím a bit wary of using fins because for some reason it feels like it actually makes my kick weaker. So maybe I can try just swimming it straight but I think my stroke would break down too much.
    3. I need to add time in the gym and do some running. My goal is to run 15-20mins each day before getting in the pool. Today I did 15 mins and it didnít feel bad at all.
    4. Start doing pushups and situps.
    5. I did find another local gym with a pool so I could train at night time for a second practice or do cardio,weights, hopefully this will make a big improvement.
    If anyone has any ideas about how to build endurance when it comes to fly or in general, feel free to share J
    Categories
    Uncategorized
  6. Monday, Oct. 22

    by , October 22nd, 2012 at 05:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    20 x 25
    odds = up tempo free w/fins @ :30 (11 highs-12 flat)
    evens = EZ DAB @ :45
    100 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 lows
    50 EZ

    Total: 2400


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

    Took the weekend off! Was pretty busy anyway with Lil Fort's sports and home renovation things. Going to do approx the same workouts this week as I did before the Warrenton meet last spring. Blogs are so helpful that way.

    Unfortunately, I feel like I'm getting a cold again. Really sore throat. Hope it just quietly goes away.
    Categories
    Swim Workouts
  7. Monday, 10/22/12

    by , October 22nd, 2012 at 05:38 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 swim
    4 x 50 pull free with snorkel, no paddles/1:00, build each
    4 x 50 kick/1:15 build each - with board & snorkel
    8 x 25 swim choice/30 strong - IM order

    Main Set: Back and Breast (900)
    200 back/4:00 NS - went 3:05
    2 x 50 ez breast/1:15 - around 52-53
    2 x 100 back/1:45 NS each - 1:28, 1:30 on these
    2 x 50 ez breast/1:15 - around 52-53
    4 x 50 back/50 ds to strong - 43-44 on these
    2 x 50 ez breast/1:15 - around 52-53

    Kick Set:
    200 kick no board/4:45 build w/in each 25 - went 4:15
    4 x 50 w/fins @ 85%/1:10 (25 shooter - 25 kick) - around 42-43 on these
    100 kick no board/2:30 build w/in each 25 - went 2:00
    8 x 25 w/fins - shooters/45 @ 90% - under 20 on these

    Warm down:
    4 x 50/55 smooth swim

    Total: 2800 yards
    Categories
    Uncategorized
  8. Workout 10/22/12:

    by , October 22nd, 2012 at 04:43 PM (Maple Syrup with a Side of Chlorine)
    I was able to split the lane with GregJS today for a great lunchtime swim ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 with snorkel
    - odds = Fr DPS on :45
    - evens = kick with board on :55

    On to a Broken 1650

    Try to hit your 1650 pace during the broken swim. Pick a Base + :10 for the interval (my base is 1:20 - so 1:30).

    3 x 100 Free @ 1:30 (went 1:06.50, 107.75, 1:08.43)
    4 x 150 Free @ 2:15 (went 1:46.81, 1:49.00, 1:49.44, 1:51.82)
    3 x 200 Free @ 3:00 (went 2:30.68, 2:27.75, 2:28.62)
    3 x 50 Free @ :45 (went 31.56, 30.87, 31.62)
    (1650 add-up time: 19:40)
    (Total set time: 24:20.68)
    50 ez, followed by 50 breast

    6 x 100 Bk on 1:30 (1:15, :16, :16, :18, :14)
    3 x 200 Fr Pull with buoy and snorkel on 2:50
    1 x 50 loosen and out
    (Solo/Rec/4100 yds/80 min)
    --------------------------

    Great to run into Greg today and get some feedback on the coached workouts I have been using with our team. Also to pick his brain about technique on breaststroke (here is that link we talked about related to [ame="http://forums.usms.org/showthread.php?t=21401"]kicking[/ame] - post 16+).

    I have been wanting to do this broken mile again, and since the lane was not full today I did it. I knew that I would not be as fast as I was in Februrary (different time in the training cycle), and was just under 50 seconds slower today. Oh well - a good quality set none the less

    Since things were quiet, I popped off some backs, focusing on at least 4 sdk per wall and max 10 strokes per length; accomplished. I need to swim more backstroke in practice with the 200 bk coming up at the BU meet in December.

    I mentioned to Greg that I plan to do the Brute Squad events (400 IM, 200 Fly, 1500) at the Riverton meet in a few weeks. Even though they are not running the numbers this year for the competition, I figure I will give it a shot as it is the only meet in our neck of the woods swimming a 1500 scm (which I planned on doing anyways). Should be a good challenge! Wonder if John and Susan are going to give it a go
    Tags: 1650
    Categories
    Swim Workouts , Timed swims
  9. Mon Oct 22, 2012

    by , October 22nd, 2012 at 09:40 AM (Ande's Swimming Blog)
    Mon Oct 22, 2012

    went to bed late, woke at 4:50, I needed to leave my house at 4:15 to get to 5:00 am practice on time

    Whitney coached
    SCY UT Swim Center diving well
    5:00 - 6:30 dove in at 6:45
    Swam with Larry & Kristy Ditzler
    beside Ned, Sloan, Gull, Mike, Keith, Tyler & Todd

    Warm up
    missed it


    Main Set

    100 k

    assigned: 3 x 300 on 4:15 desc
    did: 3 x (150 fr, 50 skip, 100 fr)

    100 K

    assigned: 3 x 300 on 4:15 desc
    did: 3 x (150 fr, 50 skip, 100 fr)

    100 K

    assigned: 8 x 125
    did: 8 x (75) skipped a 50 on each one

    pretty much just got in and loosened up


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 22nd, 2012 at 11:14 AM by ande

    Categories
    Uncategorized
  10. 10.22.12 - Monday workout

    by , October 22nd, 2012 at 09:19 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Aundrey. I didn't play soccer yesterday . On the positive side, I had a lot more energy for all the kicking we did today. Also felt generally better overall.

    SCY

    600 Warm up

    8 x 125 - 2:00
    * Odds 100 Kick/25 Free
    * Evens IM
    100 Easy

    8 x 100 Up/Down Kick - 1:45 (:05)
    * Base stroke fly, start w/ 100 fly
    100 Easy

    8 x 75 Sliding IM - 1:15
    100 Easy

    8 x 50 Pull - 1:00 Fast (:35, :35, :32, :32, :29, :29, :29, :29)
    100 Easy

    6 x 25 - :30

    10 x 100 Up/Down Kick - 1:45
    * Base stroke free, start w/ 100 Kick, no breaststroke kick

    4 x 25 Pull - :40 No breath
    4 x 25 Pull - :35 No breath

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  11. a good speed workout today

    by , October 22nd, 2012 at 07:36 AM (Mixing it up this year)
    I did have to cut some but this was a good workout. The warm up took me almost 40 minutes but is actually a good challenge because of the kick with no fins. That woke up my legs.

    Would have like to have been able to do the workout as written but not enough time.

    400 free
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 41, 39, 38
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:08, 1:05, 1:01, :58

    4x50@1:30 torque drill w/paddles, snorkle & bouy
    10x50@1:00 10-12 yards AFAP + cruise
    4x50@1:00 15 meters AFAP + cruise
    300 EZ

    Total 2600 yards
    Categories
    Uncategorized
  12. Couldn't hold it this time

    by , October 21st, 2012 at 08:46 PM (Mixing it up this year)
    Started out ok with a great 200 Free today 2:26 6 seconds faster than 4 weeks ago. Even with proper warm ups and warm downs I was unable to manage to get a good 50 free off. Only a 30.10. It was the last event of the session and I think I just sat too long.
    Categories
    Uncategorized
  13. Sunday, Oct 21 - Sunday Afternoon Swim

    Got back from Indian Princess campout and had to go to a basketball draft at Dublin. Since I was at the pool, I did a quick swim afterwards just to jolt my body after a weekend of junk food.

    10x50 on 1:00
    10x50 Back on 1:00
    200 Kick
    2x100 Free

    1400 yards
    30 minutes
    Categories
    Uncategorized
  14. 10/20-21 - NW SCM Zone Champs Results Day 1 & 2

    by , October 21st, 2012 at 06:51 PM (Fast Food Makes for Fast Swimming!)
    What a meet! There was lots of fast swimming all around from most of the swimmers in the meet. NW Forumites did quite well too.

    The only negative to everyone having such a good meet is that a lot of records were broken as well I'm sure. Now why is that a negative you ask?? Because YOURS TRULY is the admin-dude for the NW Zone SCM Zone records, and will be preoccupied over the next few days re-writing the record book...

    I swam my normal practices this week, with a cutback on my normal fin kicking to about 75% of the distances the kids were doing on the same interval, then cut back on Thursday pretty good (about 3200 yards), and didn't swim Friday as practice was cancelled for the team. I did shave down for this meet, but not exactly a full taper. It was my last shot this year at my good events in a SCM pool for TTs in 2012. Wore a TYR Fusion 2 brief for the meet.

    SATURDAY
    400 Free - 4:28.93 +3.5 seconds from my Canadian Nats time
    30.38 / 33.03 (1:03.4)
    33.92 / 34.16 (1:08.1)
    34.42 / 34.62 (1:09.0)
    34.62 / 34.78 (1:08.4)
    Good splits overall, at least I held semi-even, though they gradually climbed up and up, and I just couldn't bring it back at the end. Dead tired. TG beat me...he'd better remember this one, 'cause it won't happen very often. Very nice swim by TG...he came home very well, and in my head I thought I was doing sooooo poorly, when in reality it wasn't too bad.

    200 Fly - 2:18.84 -3.5 seconds and a new LMSC record!
    31.11 / 34.99
    36.29 / 36.45
    This was a very good swim, and I was honestly surprised with the result after my previous 400 event 10-15 minutes prior. I had a psychological race against a young woman (18-24) a couple lanes over, and she hung with me pretty close till around the 125/150 or so...then bye bye.
    Also in the same heat, PNA's Scott Lautman set a new WR in the Mens 60-64 200 SCM Fly with a 2:29.40!!!
    [nomedia="http://www.youtube.com/watch?v=AR6DT9jwqjU"]10-20-12 - 200 SCM Fly - NW Zone Federal Way, WA - YouTube[/nomedia]



    200 IM - 2:23.82 -5 seconds
    30.00 / 38.90
    41.82 / 33.10
    Got out good, backstroke was so-so , breaststroke, I had the 4th fastest split of all competitors!, and free I just tried to keep KNelson from catching me!

    200 Breast - 2:45.51 -3 seconds, and a new LMSC record!! I'm surprised by this one!
    37.01 / 42.71
    43.77 / 42.02
    The final 50 I gave it all I could 'cause I knew there was a shot that Allen Stark would be a coming!!
    I told Allen I was going to take it out "relaxed", and he misunderstood my definition of this and was out with me pretty close at the 100...then I guess he got tired, or took a breath of water.
    [nomedia="http://www.youtube.com/watch?v=cTHx6x3r4Dw"]10-20-12 - 200 SCM Breast - NW Zone Federal Way, WA - YouTube[/nomedia]



    800 IM - 10:42.58
    Fly - 32.60 / 37.47 / 38.94 / 39.56 (2:28.57)
    Back - 43.66 / 41.77 / 41.67 / 41.74 (2:48.84)
    Breast - 45.88 / 45.94 / 45.69 / 46.15 (3:03.66)
    Free - 35.97 / 35.62 / 35.41 / 34.51 (2:21.51)

    In the whole scheme of things, this race wasn't truly that difficult. Granted, I am a natural 200 Flyer, so the beginning was no problem for me, and the first 50 of backstroke was my "recovery". If you look at each stroke as a whole, they were basically even or descended throughout the stroke, so I swam it well. I looked up the Austrailian masters record for my age group, and missed it by a mere 5 seconds. 99% sure I'll never do this again.


    SUNDAY
    400 IM - 5:06.11 +2 seconds from my best
    30.72 / 35.32 (1:06.04)
    41.47 / 40.93 (1:22.40)
    43.95 / 44.75 (1:28.70)
    35.14 / 33.83 (1:08.97)
    My fly was out about perfect split, backstroke was slow...no arm turnover, breaststroke didn't get my feet snapping around, and freestyle I was dead. Still a decent overall swim. I need to be about 3 seconds faster in the back and breast, and another 3 or so faster on the free coming home for my goal time.
    KNelson was a few seconds behind me through the whole race just to keep me honest.
    The overall winner young-dude was a 4:56, but was DQ'd for something...must've cheated to beat me by 10 seconds!
    [nomedia="http://www.youtube.com/watch?v=cvLS5gwWYhE"]10-21-12 400 SCM IM, NW Zone Federal Way, WA - YouTube[/nomedia]
  15. Friday, Oct 19 - 3 Workout Week

    Only swimming 3 times this week since I will be on an Indian Princess campout with my two daughters this weekend. So, I wanted to have a 3rd long workout just to get the weekly yardage in. Did pretty good. Swam with Dave B, Peter, Dave M., Ray, and Meredith.

    4x50 on :50
    4x50 sprint on :16 second rest (3:02 total time, 2:14 swim time)
    100 Back
    7x200 on 3:00 descending :05 seconds to 2:45 and up to 3:00 - made it thought I had never swam these intervals for 200's)
    100 Back
    10x100 on 1:30
    100 Kick
    8x75 on 1:15
    300 Kick
    5x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30

    5500 yards
    105 minutes
    Categories
    Uncategorized
  16. Sun Oct 21 2012 Postal 6K

    by , October 21st, 2012 at 04:14 PM (Ande's Swimming Blog)
    Sun Oct 21 2012

    Postal 6k

    Jim & Dick were doing the postal 6k so I decided to join them

    Sun noon practice
    dove in at 12:05.00

    0050 00:30.3
    0100 01:04.3
    0200 02:12.9
    0500 05:40.9
    1000 11:21.6 5:40.7
    (took a little break at 1000)

    1050 12:04.9 43.2
    1500 17:11.1 5:49.5
    1650 18:55.6
    2000 22:56.1 5:44.6 11:34.1
    Took a tiny break at 2k

    2050 23:37.1 41.03
    2500 28:47.6 5:52.0
    3000 34:31.4 5:43.8 11:35.8
    Took a break after 3k

    3300 37:59.3 19:03.7
    3500 40:17.9 5:46.5
    4000 46:00.9 5:43.0 11:19.5
    Took a break after 4k

    4500 51:55.8 5:54.9
    4950 56:58.3 18:59.6
    5000 57:33.4 5:37.6 11:32.5
    Took a break after 5k

    5200 59:58.9 (hr swim comparison)
    5500 63:19.0 5:45.6
    6000 68:49.56 5:30.5 11:16.1

    Felt pretty good
    Took small breaks at each 1000
    Picked up the pace on the last 1000

    Updated October 22nd, 2012 at 09:33 AM by ande

    Categories
    Masters Swim Meets / Events
  17. Here I come, ready or not!

    by , October 20th, 2012 at 08:37 PM (Colleen Conway's blog)
    So I didnt swim this whole week except for 1,000 one day, because of recent events and not being at my home. But I figured I should still do the swim meet this weekend for fun and see how it goes.

    I didnt swim too well or well at all haha but it is a starting point!! And it was fun :-) Which is what counts I guess.

    Monday is when the work starts again! Goodluck to everyone with their week of training.
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  18. if last weekend was great this one is even better!

    by , October 20th, 2012 at 07:37 PM (Mixing it up this year)
    My swims today went great! I started with the 200 back in 2:49. My 500 free was significantly faster than a month ago, with a 6:28. I felt good today. Hope tomorre goes well too. Have the 200 free and 50 free tomorrow.

    Total 3000 yards with warmups and warm downs.
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  19. 10.20.12 - Saturday workout

    by , October 20th, 2012 at 10:48 AM (Pete's swim blog)
    Swam at the Huntsville NAT w/ Dave, Dave, Bob, Bob, Mary and Tucker.

    SCY

    600 Warm up

    200 Kick
    200 Free
    200 Pull
    200 Kick

    4 x 50 IM Order - 1:00
    4 x 100 IM - 1:45
    4 x 200 IM Down/Free back

    10 x 25 Kick - :30

    4 x 200 Free - 3:00
    4 x 100 Down Free/Back IM Order - 1:40
    4 x 50 Free - :50

    4 Times through:
    * 25 Pull - :30 No breath
    * 100 Pull - 1:30

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  20. One frustration after another

    by , October 20th, 2012 at 09:09 AM (Chowmi's Blog)
    Moving on from the omniconsuming grade rumination post, I now have a new pet peeve/quest. This is the 2nd time in a row when Golden Coral never replaced the sweet potatoes during our visit. What a bummer. It was a scraped out pan with marshmallow remnants on the sides. I never even got a bite. The carrot mash next to it was and always is virtually untouched. If they put a heap of marshmallows on it, that would be a completely acceptable substitute.

    Thurs' IM day
    SCM

    300 warm up

    8 x 50 rotate IM

    Main set early, just for me, thanks coach!
    Two times through:

    3 x 75's on 1:30
    rotate IM order
    50 fly/25 back
    50 back/25 breast
    50 breast/25 free

    100 IM FAST

    25 easy

    1:16, 1:15

    This ties my best in-practice 100 IM at 1:15. And even nicer, I could goof off the entire rest of workout....

    6 x 150 pull
    ===>no. I did 2 x 50 with short fins to every 150.

    6x 50 on 1:00 stroke
    not sure what this set was suppose to be. I wasn't listening, and when I finally decided what I wanted to do, everyone was kicking, pulling, stroking, freestyling, or getting out. There wasn't a unified theme at all. Like the UN of do-what-you-want. Maybe getting out was most popular. Well, I tried to do 2 x fast back, 2 easy, 2 fast back, but I was pretty pooped out and went 38-39's.

    +++++++++++++++++++++
    IMS:The key is the breast. That's my worst stroke, and so I tried to work every turn and sprint the breast, where arguably the most time is lost.

    Why do I swim with short fins (TYR Burners) so slow? I don't go any faster than without, and in fact, I have to work harder to go the same speed. My lungs are about ready to burst, and I can't use my arms that much except in an all-out sprint. Does that mean that I have weak core and simply need to condition myself up to it? I could not do those straight 150's and had to take a mini break within each one. I was getting a little better by #4 and going 32-33, so maybe it's just getting use to the subtle change in timing as well.

    Next up: I am not motivated to swim in meets at all right now. My next meet is going to be the DAMM meet and I don't know what I want to swim. The good thing is entries aren't due until that Wed before.
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