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  1. Monday, Nov. 5

    by , November 5th, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 50 fly drills @ 1:00-1:10
    8 x 25 shooters w/fins @ :35
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    Did a Salo modified set from Workout #1 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=21584"]U.S. Masters Swimming Discussion Forums[/ame]. I realize I gave myself easier intervals ...

    5 x (50 + 50 + [4 x 25] + 50) w/fins
    1st 50 = smooth backstroke @ 1:00
    2nd 50 = burst dolphin kick + cruise @ 1:30
    25s = AFAP, broken for :15, total time 3:00
    3rd 50 = EZ @ 1:30
    1 = fly, :46
    2 = backstroke kick (only under 15m), :49
    3 = breast, :58
    4 = IM, :49-50 flat
    5 = breast, :58

    100 EZ

    5 x 50 swim w/parachute @ 1:30

    100 EZ

    Total: 3600


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

    I really like the Salo set, though it was painful with not much recovery. That's my LP workout for the week. :-) I feel like I have lost some hypoxic conditioning. It was a struggle to stay under on fly and back. Next recovery workout I'm doing a good 30 minutes of hypoxic work. For some reason, 30 minutes sticks in my head as what Eddie Reese recommends to quickly boost CO2 tolerance.

    Of interest to me, as my chiro uses kinesiotape:
    http://www.swimmingscience.net/2012/...ength-and.html

    More on compression garments & recovery:
    http://www.swimmingscience.net/2012/...-recovery.html
    Categories
    Swim Workouts
  2. Monday, November 5, 2012

    by , November 5th, 2012 at 03:58 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 57%

    Focus - Freestyle, Pace

    *WarmUup*
    1x1000 FR 500 EZ, 500 Build

    *Set 1*
    5(2x50 K on 1:00, 1x100 S on 2:00)
    • 50s K @52-49
    • 100s S desc 1:10-1:06


    *Set 2*
    5(1x100 on 1:30, 2x50 on :45, 5x25 on :25, 100ez on 2:00)
    Held steady pace:
    • 100s - 1:08
    • 50s - :34-33
    • 25s - 15-16


    1x300 stroke drills

    *Set 3*
    3(1x200 on 3:00, 4x50 on 1:00)
    • 200s - 2:20
    • 50s - 33-30


    Warm down: 100 EZ

    Comments:
    • Felt ok in the water, but not great, stroke still feels awkward swimming at a faster tempo.
    • Set 1 - Kick/Swim set
    • Set 2 - First two rounds felt tired, but the last three rounds were slightly faster, and with seemingly lighter effort.
    • Set 3 - Would like to start going under 30 as easily as I did last April/May
    • Warm down - glad to be done, not a great session, just need to keep at it.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/06/20122

    by , November 5th, 2012 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    6 X 50 kick 1:10
    1 X 100 swim

    6 X 100 2:30
    Choice. Swim all at 85/90%
    1 X 100 easy

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  4. Workout 11/05/12: noon

    by , November 5th, 2012 at 02:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 Fr/100 Bk/200 IM drill

    1650 FR with snorkel, done as:
    10 x 50 on :45
    5 x 100 flutter kick on 1:50 (w/ board)
    5 x 100 pull with buoy dropdown
    (1:30, :25, :20. :15, :10) <- just made it
    1 x 50 DPS on :60
    4 x 25 FAST on :30

    4 x 50 stroke/drill on :60

    Timed 400 IM: went 5:28
    1:15
    2:38 (1:23)
    4:17 (1:39)
    5:28 (1:11)

    50 float
    100 IM = 1:14.87

    150 loosen with snorkel
    4 x 25 with snorkel on :30
    50 ez and out
    (Solo/Rec/3100 yds/55 min)
    ---------------------------

    Had fun with a mile set - was able to get a solid :10sr with the swims and kicks, then descended the pull portion, just getting the last two in. Finally got that 400IM in - my goal was to have a strong 50 then build a 50 with each stroke. Too slow on the fly and back - need to stay relaxed during both of those and be efficient in order to keep my breath under control for some rocking Br pullouts. Not a bad practice time for me (of the four timed 4im's I've done, the Br leg today was the fastest - good news).

    Started to spit snow a bit today here in VT ahead of the next storm coming up the East Coast, so I'll postpone outside work due more to the wind than anything. Also, I remember last year raking before the Riverton meet and tweaking my back, so I'll do that stuff next week.

    There was basketball last night, but it started at 7pm and I was ready to relax after work and the first Sunday of the month nursing home service that I am able to lead. Took it easy and had a nice soak in the hot tub. The only other interesting news is that Emma will be able to see a speech from Bill Clinton tonight at UPenn - finally stumping before the big vote tomorrow. I heard him speak on NPR on the way home from Kingdom Swim this summer - good speaker. I just told Emma to pass on any offer to partake in a cigar

    Updated November 5th, 2012 at 06:11 PM by rxleakem

    Tags: 1650, 400 im
    Categories
    Swim Workouts
  5. Mon Nov 5th, 2012

    by , November 5th, 2012 at 10:58 AM (Ande's Swimming Blog)
    Mon Nov 5th, 2012

    25 days till SCM meet
    added info about the meet & the 2013 South Central Zones meet at UT Austin TX in April

    Trained: Sat didn't blog
    Plan to lift today

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in 5:10
    Swam with Mike, David, & Jeff
    Beside Todd Korey & Tyler,
    Larry & Gull

    Warm up
    assigned 1000
    did 300 ish

    Main Set

    16 x 100
    4 on 1:20 right into
    4 on 1:15 right into
    4 on 1:10 (30 sec break)
    4 on 1:05 (didn't make em)

    400 k fly arms at side on belly

    assigned 8 x 200
    2 on 2:30
    2 on 2:25
    2 on 2:20
    2 on 2:15
    did skipped 50's here and there



    Next Meets:

    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
    UT Austin, TX

    Updated November 5th, 2012 at 11:13 AM by ande

    Categories
    Swim Workouts
  6. Speed today, kind of..

    by , November 5th, 2012 at 10:02 AM (Mixing it up this year)
    Not one of my fastest days but my back did not hurt as bad as it did this weekend.

    I know my pain comes from my leg weight workouts but I am going to push thru it because it will make my back stronger in the long run. Plus right now I don't have any meets for a while.

    400 choice
    4 x 100:
    odds = 25 scull + 25 right arm + 25 left arm + 25 kick @ :20-30 RI
    evens = 50 drill + 50 swim
    4 x 50 free w/paddles, descend to 100 pace @1:00 went 41, 39, 37, 35
    100 EZ

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

    5 x (25 AFAP w/fins + 75 EZ) @ 2:00
    100 EZ

    2 x (50 + 50 + [4 x 25] + 50)
    1st 50 = smooth DPS @ 1:00
    2nd 50 = burst + smooth cruise @ 1:00
    25s = AFAP, broken for :15, total time 2:00 IM Order
    3rd 50 + EZ @2:00

    300 free w/paddles & bouy
    200 kick w/zoomers

    Total 3000 yards

    Updated November 6th, 2012 at 07:28 AM by Donna

    Categories
    Uncategorized
  7. Workout 11/05/12: am

    by , November 5th, 2012 at 10:00 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill

    8 x 100, done as:
    - odd: FR Quarter Strong (by 100) on 1:30
    - even: IM kick

    200 stroke drill

    4 x 50 on :50
    - FR DPS down
    - IMO stroke back, FAST

    200 loosen and out
    (Solo/Rec/2000 yds/35 min)
    --------------------------

    Took it easy this morning with some more generous intervals and small amounts of fast swimming. I worked this weekend so stayed dry, missed out on a trip to Philly to see Emma (although my wife managed to get pulled over once and lost six times - can't wait to see the EZ Pass statement).

    Have the Riverton meet this weekend: plan is to swim again at lunch after a few errands, maybe some yard work before Bible study tonight. Plan to do a small drop taper in prep for Sunday, although I need to get in a 400 IM for time at some point.
    Categories
    Swim Workouts
  8. 11.05.12 - Monday workout

    by , November 5th, 2012 at 08:48 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Danny and Roger. Messed up my left ankle playing soccer yesterday. That hurt some but I was more tired than anything else this morning.

    SCY

    600 warm up

    8 x 200 - 3:00
    100 Easy
    Made 1, 2, 4, 6, and 8 IM. Rest were free or some stroke/free. I should be able to do this but just couldn't get going this morning.

    4 x 150 - 2:30 Stroke (IM Order)/Kick/Pull
    4 x 150 - 2:30 Fly/Bk/50 Kick/Br/Free
    100 Easy
    Felt better on these.

    8 x 100 - 1:30
    * Odds stroke
    * Evens free
    Back to struggling again but I did ok on the free.

    12 x 25 - :40
    * odds hard stroke
    * evens no breath

    6 x 25 Kick - :30
    6 x 25 Easy Free - :30 (Cool down)

    (5000 total)
    Categories
    Swim Workouts
  9. 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

    Categories
    Uncategorized
  10. 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
    Categories
    Uncategorized
  11. 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
    Categories
    Uncategorized
  12. 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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    Uncategorized
  13. 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.
  14. 11/3/12 - Saturday workout

    by , November 3rd, 2012 at 10:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Bob, Mary, Joe and a few others at the Huntsville Nat. Followed a long workout w/ Refereeing two soccer games. I only had time for a couple grapes and some cookie bars between swimming and refereeing. First game wasn't so bad but I was feeling it in the second one. Got home and crashed.

    SCY

    400 Warm up

    3 rounds of:
    * 100 Free - 1:30
    * 100 Br/Bk/Br/Bk - 1:45
    * 100 Fly/Fly Drill/Fly/Fly Drill - 1:45
    * 100 Free - 1:30

    5 x 100 Kick Odds Hard
    4 x 200 IM down/Free back - 3:15
    10 x 50 Kick - :55 Odds Hard (SDK down/bk kick back)

    5 x 100 Pull - 1:30 Odds Hard
    4 x 200 Free - 3:00 Negative split (2:30, 2:28, 2:25, 2:21)
    10 x 50 Pull - :50 Odds Hard
    5 x 100 Free - 1:30 Negative split (1:15, 1:10, 1:12, 1:08, 1:06)

    200 Cool down

    (5900 Total)
    Categories
    Swim Workouts
  15. This was a BAD Back day today

    by , November 3rd, 2012 at 03:44 PM (Mixing it up this year)
    Last night I did a tough leg and ab weight workout. I was so tight getting in the water this morning I could not even dolphin kick off the walls like I normally do. It took me till #6 of the 8x25's to get loose enough to really control and use the monofin.

    500 Free
    8x25@1:00 shooters w/monofin
    100 dolphin kick on back

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:00, 2:55, 3:15, 2:55, 2:45 got distracted on #3

    200 EZ
    500 various drills while demonstrating technique

    Total 2500 yards
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    Uncategorized
  16. Saturday, Nov 3 - Feeling the Effects

    I think I was feeling the effects of the sprint work last night, along with the inconsistent work outs lately, along with not drinking enough fluids, along with the pizza buffet I took my daughters to. Anyway I was tired and sore last night. It was hard to leave the bed this morning, but I got up and went to the Huntsville natatorium. Swam with Dave M, Peter, Dave B, Teresa and the Hsv group. Started good eventhough my triceps were sore. Swam hard but when I reached 4300 yards I hit a wall.

    9x100 Free
    5x100 Kick on 2:00
    4x200 on 3:15 (2 Free at 2:30 to 2:35 and 2 Back w/pddls at 2:45 - I actually didn't realize how fast I was swimming these)
    10x50 Kick on 1:00
    5x100 Free w/paddles on 1:30 (between 1:15 and 1:20)
    4x200 Free on 3:00
    10x50 Back w/paddles on :50 (hit a wall in the middle of these)
    3x100 Free on 1:30 (after 3 couldn't keep form so I decided it was time to warm down)
    100 Free
    2x50 Back

    5000 yards
    100 minutes
    Categories
    Uncategorized
  17. Friday, Nov 2 -Working on Speed

    Swam with Ray, Peter, Dave M, Dave B, Teresa, Julia, and Danny. Teresa and Julia are high school swimmers (Teresa is also Dave B's daughter).

    Worked on speed - I need it plus I'm starting to think about the Auburn meet in February.

    6x50 Free on :50
    4x50 Free hard with :14 seconds rest - did 3:02 less :42 - 2:20 for 200 (I need to pick this up - I still tend to pace as opposed to sprint)
    100 Back
    4x125 Free on 1:45 (kept between 1:32 and 1:35 - good for me)
    3x300 on 4:30 (started feeling the hard swimming - 4:02; 4:07; 4:10)
    100 Back
    10x50 Kick
    10x100 Back w/paddles on 1:45 (started at 1:25 slipped in the middle to 1:29 pulled back down to 1:25 and did last at 1:20)
    50 Free
    6x50 Back w/paddles Sprint on 1:15

    3950 yards
    80 minutes
    Categories
    Uncategorized
  18. Sat morning 11/3/12

    did a long slow distance swim (5K). have not done this in a long time... real mind fcuk.
    Categories
    Swim Workouts
  19. Friday 11/2/12

    Friday 11/2

    PM only SCY

    "Friday Fly Day"

    400 swim
    400 50 R side kick/50 L side kick FL/100 BK
    6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3)

    8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick

    w/ fins:
    400 @ 5:30 100 FAST FL/100 smooth FR
    8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR)
    2x400 @ 5:30 200 smooth FR/200 FAST FL

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  20. Fri, Nov. 2, 2012 7:00-9:00pm

    by , November 3rd, 2012 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free stretch out
    (600/600)

    16 x 25 FAST Kick w/ board @ 1:00
    did flutter kick, went mostly :17s and a few :18s
    (400/1000)


    Main Set (I guess):

    5 x 200 IM @ 4:00 (Desc. 1-5)
    went 2:45/2:40/2:33/2:31/2:22

    200 EZ
    (1200/2200)


    16 x 2-turn 50s Free from mid-pool @ 1:10
    fun fun working on "doing it right"

    12 x 25 Free turns from mid-pool @ coach's sendoff
    (1100/3300)



    8 x 50 w/ fins @ 1:30 AFAP
    • Odds Fly (went :25s-:26s)
    • Evens Free (went :26s-:27s)
    • I really pushed my SDKs here
    4 x 50 no fins @ 2:00 AFAP
    • Odds Fly (went :29 then :28)
    • Evens Free (went :27 then 25+/26-)
    (600/3900)

    1000 EZ Free and out

    ----------------------
    4900 Yards


    I'll call this one a sprinty type workout, though I'm sure many will disagree with me.
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