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  1. Friday, Oct 18th

    by , October 20th, 2013 at 09:37 PM (Trying to Train Smarter, Not Just Harder)
    Yesterday: weights & then 45 min in the pool to loosen up - around 2500yds
    Today, actually got there early enough to do arm swings before warm up.

    400 back/free
    400 P
    200 breaststroke kick
    100 easy
    Three times through:
    200 @ 2:40
    150 @ 2:00
    100 @ 1:20
    50 hard
    1min rest; first time swim, second pull, last time w/zoomers
    100 easy
    16 x 50 @ 1:00; 4 free; 4 kick; 4 stroke; 4 kick
    200 easy
    500 Pull w/snorkel
    500 breast free
    Total:4700

    Trying to figure out how to WORK every swim like a race, so that I'm increasing the time I spend at race pace - which is why on the main set I used paddles & then zoomers on sets 2 & 3 - gave myself enough rest that I could then go the second distance hard as well. I wasn't as happy with my swim as I would have liked - the young lady in my lane should have been two or three lanes over - she is plenty fast - but is new to our team & doesn't know the others, so swims with the old ladies I guess because she knows we'll be nice to her - some of the kids are so darn cliquish - it's a shame. She'll probably earn their friendship as she earns their respect by beating them in the meet. Anyway - couldn't keep up with her, but at least she didn't lap me!!
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  2. Sunday, October 20, 2013 1:40-2:45pm

    by , October 20th, 2013 at 07:53 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my first day off from work over the past 12-13 days or so. I actually have two days off...today and Monday too, and half of Tuesday since I don't actually start work till 2:30pm. That's almost a full vacation!

    I thought up today's main set from something I saw the Tri Cities kids doing that were going to Senior Zones last summer between the prelims and finals of the LC Champs age group meet.


    Warmup:

    500 Free
    5 x 100 Free Pull @ 1:20
    (1000/1000)

    Kick Set w/ long fins:

    4 Rounds:
    • 50 SDK on back@ :45
    • 50 SDK on back @ :40
    • 50 SDK on back @ :35 (this was basically touch, look at the clock, and go!)


    100 EZ
    (700/1700)

    Main Set:

    8 Rounds of:
    • 100 Free @ 1:20
    • 50 Free @ :45 (1/2 the 100 interval plus :05)
    • 50 Free @ :40 (1/2 the 100 interval)
    • 50 Free @ :35 (1/2 the 100 interval minus :05)

    (2000/3700)
    I did the first 4 rounds, then took 1 minute rest, put on paddles and buoy and continued the last 4 rounds.
    As I mentioned above, the kids were doing this long course on a 1:30/100 interval...and cruising it. My SCY at 1:20/100 is basically the same, yet I wasn't exactly cruising it. It wasn't truly "hard", but it wasn't a walk in the park either.

    100 EZ

    100 Fly (was going to be a 400 IM, but...)
    went 1:07

    100 EZ and out

    ------------------------
    4000 Yards

    I've got my Alumni Meet at Linfield College coming up this next Saturday. I haven't really done anything race-like in a while, basically a lot of aerobic stuff at the pool during lap swims. We'll see what I have. I may pull out my full leg suit, and may bring along my short fins for the 50 Free (and any backstroke I might do). I do possibly have a 200 Fly gridge set-up with an unknown amount of undergrads...I've been doing some talking with the coach, hopefully "my mouth didn't overload my butt". - to quote my father.
  3. 10|20|13 SCM 22 minutes

    by , October 20th, 2013 at 04:38 PM (Blog)
    WARMUP
    10 x 50 on 1:00 free with fins
    • 47, 45, 43, 37, 35, 35, 34, 35, 35, 34


    TURN DRILL
    30 x 15.5M on 0:20
    • dolphin kick at least once off turn



    Could not swim on Friday or Saturday because I spent the time replacing the steering rack assembly on my wifes car. There was 190,000 miles of built up crud from oil, dirt, and lube from leaking CV joint and steering pinion boots. The rack itself was about the price of a new tech jammer, but I saved over $1k by doing it myself and trust my work. Also aligned the front end by eye which turned out good.
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  4. Sat., Oct. 19

    by , October 20th, 2013 at 11:57 AM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Met up with Jim and Water Rat at the Y to do a workout of Jim's design.

    700 warm up

    3 x (4 x 150)
    R1 @ 2:20
    R2 @ 2:10
    R3 @ 2:00

    I did free on round one and backstroke kick with fins on round 2. On round 3, I opted to do strong 100s. Did 2 flutter kick with board & fins and 2 backstroke kick, holding 1:00 or under. Mark was holding some very fast free times.

    50 EZ

    6 x (75 EZ @ 1l15 + 25 AFAP @ :45)
    -- I cramped on the first 3 AFAP efforts and had to shut them down, likely from all the kicking. The last 3 I pushed off very gently and did breaststroke.

    100 EZ

    Total: 2950


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

    I had meant to just cruise today, but ended up with a mostly aerobic workout, which was fine. I'm going to take today off and be lazy. Poor Jimby is suffering from a similar malaise and so was one of my dinner guests. Nasty virus going around.

    Jim was regaling us with tales of his interview with Brent Rushall of USD fame. Coming soon to Swimmer magazine! Among other tidbits, Rushall does agree that deeper pools are faster (yes!) and that toys are unnecessary (no!).

    Updated October 20th, 2013 at 12:18 PM by The Fortress

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    Swim Workouts