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  1. Saturday, 11/3/12

    by , November 4th, 2012 at 10:27 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (1000)
    500 choice - 250 free/250 back
    8 x 25/40 shooters w/fins
    5 x 50/50 free w/paddles
    50 easy

    Mini Speed Set (250)
    2 x (5 x 25/30)
    1st time back, 2nd time free
    1=over kick
    2=burst + cruise
    3=easy
    4=Fast @ 90%
    5=easy

    Main Set (1500)
    Repeat 2x, 1st time back, 2nd time free
    1 x 75 at 100 pace, 125 easy
    - back at 57, free at 50
    1 x 50 at 100 pace, 150 easy
    - back at 34, free at 31
    1 x 50 at 100 pace, 150 easy
    - back at 34, free at 31
    2 x 25/45 AFAP, 100 easy
    - back under 17, free under 15

    Kick
    200 choice

    Warm down
    100 easy

    Updated November 5th, 2012 at 10:19 AM by poolraat

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  2. Friday, 11/2/12

    by , November 4th, 2012 at 10:16 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    300 swim choice

    - 150 free/150 back
    3 x 100/1:45 build
    - free around 1:25
    4 x 50/1:10 kick ds
    - flutter w/board & snorkel 59->54
    12 x 25/30 odds 12.5 fast/12.5 easy,
    evens 12.5 easy/12.5 fast
    - did these fly-back & free

    Kick Set (600)
    12 x 50/1:15 every 4th FAST
    - did 1-4, 9-12 flutter on back, 5-8 flutter w/board & snorkel, fast ones were around 53-54, others 59-60


    Swim Set (800)
    Repeat 2x
    1 x 200/4:00 easy free, around 3:00
    4 x 50/45 strong - free 37-39 on these

    Sprint Set (300)
    4 x 25 off blocks
    w/easy swim back to start after each
    - did 2 fly around 15-16, and 2 free around 14-15

    Warm Down
    200 easy free & back

    Total: 2700 yards
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  3. Thursday, 11/1/12

    by , November 4th, 2012 at 10:12 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1650)
    1 x 600 swim free and/or back
    - swam as 150 free/150 back
    3 x 100/1:45 build
    - Around 1:20 on these
    4 x 75/1:30 IM Order, 25K/25D/25S
    9 x 50/50, - 3 ez-1 fast, 2 ez-1 fast, 1 ez-1 fast
    - around 40 on easy ones and 35-36 on fast ones

    Main Set (1100)
    Repeat 2x
    1 x 200 smooth/30sr
    - 1st time free at 2:45, 2nd time back at 3:25
    16 x 12.5/30 FAST
    - 1st time 1-4 & 9-12 free, 5-8 back, 13-16 kick
    - 2nd time 1-4 fly, 5-8 back, 9-12 free, 13-16 kick
    1 x 100 easy
    1:00 rest

    2 x 25/2:00 All Out from dive
    - 1st time fly and free both under 15, 2nd time back, both around 16-17

    Warm Down
    200 easy swim

    Total: 2950 yards
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  4. Sat & Sun, Nov. 3-4

    by , November 4th, 2012 at 07:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands:

    RC ex, 10 min
    explosive leg press, 190 x 3 x 10
    long arm crunches, 3 x 50
    captains chair leg raises, 2 x 20
    back extensions w/ 25 lb plate, 2 x 15
    flutter kicks on bosu, 100
    lower back machine, 130 x 3 x 15

    Bike, 45 min


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


    Sunday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    3 x (5 x 50 w/fins, broken :10 @ 25) @ 1:30
    1 = fly @ 100 pace
    2 = back @ 100 pace
    3 = breast @ 100 pace
    4 = free @ 100 pace
    5 = EZ
    -- I was not warmed up enough on the first round.

    100 EZ

    5 x (25 AFAP shooter w/fins + 75 EZ

    IG: 10 x 50 free w/paddles @ :50
    100 EZ

    10 x 25 w/parachute @ 1:00
    -- 4 free w/paddles, 6 breast, 2 dolphin kick w/board

    100 EZ

    Total: 3400


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


    Feeling much better now!

    I couldn't bear another kickboard workout yesterday, so I went to the gym. I actually forgot that I had done drylands the day before, so inadvertently did two sessions in a row. There didn't seem to be any adverse effects. I am still wondering how TG does drylands 7 days in a row though!

    Ventured to the pool today for my first real workout in, like, 2 weeks. Ew. I felt pretty awful in the water and out of shape. And it was also terribly crowded, as expected. I was lucky to have half a lane the whole time. I admit to abruptly taking off and ignoring a noodler who wanted to join the lane.

    Rushed from the pool to the river to watch Teen Fort row in the Head of the Occoquan. This was an open race where anyone could compete. Teen Fort was rowing in a mixed double scull with Fort Son's best friend, who was home from college on fall break. Neither of them had been on the water much
    since the summer, but they gamely manned up for a 5K and finished 4th. Pretty good, since they were definitely the only lightweight scullers. I'm proud of Teen Fort. This fall she's done her first open water race, her first masters meet and her first sculling race/5K.

    Interesting article in the NYT about two sisters (10, 12) who compete in marathons, triathlons and have $5500 bikes. The consensus seems to be that there is no consensus about whether the heavy training is bad or good. Interestingly, many of the fastest runners in the country about that age seem to be from Texas.http://www.nytimes.com/2012/11/04/sp...anted=all&_r=0

    And best wishes to Chowmi for a speedy recovery from gall bladder surgery!!!

    Updated November 4th, 2012 at 07:45 PM by The Fortress

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  5. Sun. Nov. 4, 2012 1:15-2:15pm at the Y

    by , November 4th, 2012 at 06:21 PM (Fast Food Makes for Fast Swimming!)
    At the Y...not my favorite choice for lap swimming now. I much prefer my workouts with the age groupers now. Swimming in the Y lap lanes can be completely random in terms of everything. I still don't understand how people can't figure out the 3 to a lane thing...


    I just did a little something to stretch out my body a bit, and much of my workout was dictated by the 3 ladies I ended up getting to swim around with (around) today.


    Warmup:

    400 Free
    300 Kick w/ board
    (700/700)

    14 x 50 SDKick w/ short fins on back @ :50 (held :36-:38s)
    (700/1400)

    4 x 150 Free Pull @ 2:00 (held 1:41s)
    (600/2000)


    Main Set (about the only thing I could do with my lanemates):

    20 x 50 Flutter Kick w/ board
    • 8 @ 1:00
    • 6 @ :55
    • 4 @ :50
    • 2 @ :45 (made the first, missed the 2nd)
    -----------------------
    3000 Yards and done


    I originally was planning to do more, but with the amount of people in the two lap lanes, I was pretty limited with my options. I still got in a fair amount of kicking, and a pretty decent workout anyway.