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  1. Monday, 11/26/12

    by , November 26th, 2012 at 06:48 PM (A comfort swimmer's guide to easy swimming)
    SCY

    I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.

    Today:
    Warm up: (1000)
    500 choice - did as 100 free/100 back/100 free/100 back/100 free
    4 x 50 w/paddles 25 kick - 25 pull/1:15
    - no paddles, just kicked and pulled without them. ave 50 on these
    4 x 50/50 build each and ds set
    - free went 40->37
    4 x 25/30 burst + cruise
    - kicked these as fast underwater SDK to 15 then easy flutter to wall

    Set #1 (1000)
    2 x 200/3:30 make interval
    - #1 back at 3:10, #2 free at 2:50
    2 x 100/1:45 negative split by 50
    - #1 back at 1:30, #2 free at 1:25
    1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's

    Set #2: Kick and pull (800)
    8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
    16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
    - odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)

    100 easy swim

    Total: 2900 yards
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  2. The complete Pieces of IM workout

    Today I swam mid-day at the Y:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    Pieces of IM sets:
    8 x 25, 2 each stroke, IM order, odds K, evens S, @ :30
    7 x 50 IM pieces (50 fly, 25 FL / 25 BK, 50 BK, 25 BK/25 BR, etc) @ :50—strong and controlled
    6 x 75 IM pieces @ 1:20, odds K/S/K, evens S/D/S
    5 x 100 IM pieces @ 1:30, solid effort on all
    4 x 125 IM pieces @ 2:00, done as 50 build / 25 sprint (turns inclusive) / 50 easy
    3 x 150 IM pieces @ 2:30, 90% effort
    2 x 175 IM pieces @ 3:15, all swimming between flags easy, turns as pretty as possible on first 175, and as fast as possible on 2nd 175
    1 x 200 IM fast
    (Masters minute between each set)

    Warmdown: 5 x 200 FR, odds S, evens pull with paddles

    I’d started this pieces of IM set at a workout earlier this month, and had to get out after the first 150. I’d been wanting to do the whole thing ever since, and today’s solo workout was a fine opportunity for that.
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  3. Monday, Nov. 26

    by , November 26th, 2012 at 05:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 50 fly drills @ 1:00-1:10
    50 EZ

    Main Sets:

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

    20 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    100 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly, 23
    breast, 27
    flutter kick w/board, 25 flat
    100 EZ

    1 x AFAP broken 100 IM
    -- break for :15 @ 50/75
    -- went 50ish
    200 EZ

    Total: 3150


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

    Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...

    No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.

    Updated November 26th, 2012 at 07:46 PM by The Fortress

    Categories
    Swim Workouts
  4. Mon Nov 26, 2012

    by , November 26th, 2012 at 10:58 AM (Ande's Swimming Blog)
    Mon Nov 26, 2012

    4 days till SCM meet
    Entered: 1, 2, & 4 IM, 50 bk fr br & FL, 1fl, 4 & 8 fr, plan to do a few relays and probably drop the 4 free

    Swam: Thu, Fri, & Sat but not sun
    feeling good, took it easy, did several sprints

    Lifted: Wed


    Slept in a little today

    Whitney coached
    5:00 - 6:30 dove around 6:00
    SCY UT Swim Center
    north end main pool
    Swam with Mike, Tyler, Ned, & Korey
    beside Larry, Gull, Sloan, Keith, David, & ??
    Keith pulled a 600 in 6:16

    Warm up
    missed it

    Main Set

    warmed up
    did a few 25's easy speed
    swim and kick

    Might drop by noon for a little more


    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
    Categories
    Swim Workouts
  5. 11.26.12 - Monday workout

    by , November 26th, 2012 at 09:06 AM (Pete's swim blog)
    Swam w/ Meredith, Aundrey, Ray, Dave, Dave, Dave, Roger and Danny. It is Meredith's last day as she gets ready to taper for state.

    SCY

    600 Warm up

    125 IM/125 Free - 2:00
    125 IM/125 Free - 1:55
    125 IM/125 Free - 1:50
    125 IM/125 Free - 1:45
    125 IM/125 Free - 1:40
    125 IM/125 Free - 1:35
    100 IM/100 Free - 1:30
    100 IM/100 Free - 1:25
    100 IM/100 Free - 1:20
    100 IM/100 Free - 1:15
    75 fly/back/free /75 Free - 1:10
    75 fly/back/free /75 Free - 1:05
    75 fly/back/free /75 Free - 1:00
    50 back/50 free - :55
    50 br/50 free - :50
    50 fly/50 free - :45
    50 fly/50 free - :40
    50 free/50 free - :35
    25 back/25 free - :30
    25 fly/25 free - :25
    25 fly/25 free - :20
    150 Easy

    5 x 100 kick - 2:00 descend
    (I did IM - 1:45, 1:40, 1:38, 1:36, 1:35)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  6. Four days off yuck, hard to get moving

    by , November 26th, 2012 at 07:48 AM (Mixing it up this year)
    I have never taken more than 2 days off at a time this is a first. When I first got in my right shoulder, left elbow, right knee and bad back were all painful.

    After the warmup I was actually feeling much better everywhere except the lower back which is always a problem.

    500 choice

    3 x (3 x 50)
    R1 = 25 scull + 25 torque drill @ 1:15
    R2 = 50 tempo kick @ 1:15
    R3 = 50 swim, descend to 200 pace @ 1:00 went 47, 44, 39

    100 EZ

    8 x 25 burst + cruise, fast hands drills @ :45
    100 EZ
    8 x 25 burst + cruise, kick @ :45
    100 EZ

    w/zoomers Back:
    25 AFAP + 75 EZ
    50, broken + 150 EZ
    75, broken + 175 EZ
    100, broken + 150 EZ
    R1 = break for :10 @ every 25, the 75 & 100 are @ 100 pace held :18's on the 25's

    w/zoomers Free:
    25 AFAP + 75 EZ
    50, broken + 150 EZ
    R2 = break for :15 @ every 25, the 75 & 100 are @ 100 pace held 15's on the 25's
    250 EZ

    Total 3050 yards
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  7. Swimming it off...

    by , November 25th, 2012 at 07:18 PM (Alex's swim journal)
    After the nearly week-long food binge I stepped on the scale at the Kenosha Y this afternoon (we flew into O'Hare this morning and pulled into town just after noon)... And I somehow lost two pounds this week!

    I did one last swim, 3K continuous, at Deep Eddy yesterday morning. Air temps in the 50s, water 70, sunny and bright... felt wonderful. The last outdoor swim for a while for me. I decided to go to the Y this afternoon (after the Bears game) to decompress. The long flight left me feeling tight; I thought about skipping today, but thought better of it. By the time I got in the water I had exactly 44 minutes before they closed the pool. So I just did a lot of drill work: 2400 yards total.

    Warm-up:
    100 free
    100 breast
    100 back
    100 free w/ fins
    100 kick w/ fins/board

    Drills (w/ fins):
    100 spear
    100 shark tail
    100 sail
    100 corkscrew
    100 back kick
    200 side kick series
    100 kick w/ board

    5 x through:
    100 pull
    100 free (hard)

    Cool-down:
    100 br

    The scale, post-swim, was very generous to me. I think I did a lot more walking in Austin on top of my swimming regimen... maybe that helped reduce the "bottom" line. But I'm encouraged.
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  8. Nov 25 2012

    w/u
    200
    100 k
    200

    main set

    4 x 150
    4 x 50 k
    4 x 100
    4 x 75 k
    4 x 200

    200 c/d




    Did 3K during lunch. The pool was not packed so swimming wasn't too bad. this is my third straight day of swimming.

    I did an experiment with the 100's the first 100 i did just under 1:00. did the second two sets as active recovery. did the last one all out and got :57. I almost bounced off the wall as I tend to slow down as i approach the wall. This is a PR for me in my 30's.


    Just 8 more miles until i reach 100 for this year. Next year i am shooting for 150.
    Categories
    Swim Workouts
  9. Of Dots, Gluttony, and Muskrats

    by , November 25th, 2012 at 01:42 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    First of all, a very belated Happy Thanksgiving 2012 for all my viewers:


    I ate, of course, the Traditional American Thanksgiving Feed on Thursday, followed by the Traditional American Thanksgiving Leftover Feed the moment I woke up for breakfast on Black Friday.

    And the gluttony has not taken more than a few moments rest ever since.

    I am becoming a bloated monstrosity.

    Last night, for example, I went to the local Bottom Dollar store and found a good price on center cut pork chops. The smallest package I could find, unfortunately, contained four of these beauties. I do not like leftovers when it comes to the other white meat, so I grilled and ate four of these:


    and washed them down with some fizzy water and a whole avacado. Then I went to see Skyfall with my teammate Ben Mayhew and Liam White, son of our other teammate, Bill White. Liam is a boy genius and computer wizard about whom I will soon be writing more TERRIBLY EXCITING SWIMMING TECHNOLOGY DEVELOPMENTS LIKELY TO REVOLUTIONIZE THE WAY YOU WASTE TIME ON YOUR SMART PHONE!!!

    Anyhow, at the movie theater, I purchased a box of Dots:


    in the only size available. I gave Liam most, though I concede, not all of the green ones, and ate the rest of the Dots myself.

    Thanks to the way they calculate grams of sugar on the size of the box, it seemed at first that perhaps I had not done myself too much diabetes-inducing damage. But then I realized that they were talking about grams of sugar per serving, of which there were actually five servings in the box.

    Bottom line: as a chaser to my four grilled porkers and avocado, and as a prelude to my later beers and Klondike bar, I had inadvertently consumed 105 grams of sugar, somewhat more than the 25 grams per day recommended for men.

    I will leave unspecified my breakfast and lunch preceding the Pork-Avacado-Dots main meal of the day, but suffice it to say, I didn't starve myself.

    All of which circles me back to why this has relevance to my swimming and, for that matter, the Archimedes Principle.

    To wit, I am becoming so bloated with fat and plumptitude that I greatly fear my recent swimming accomplishment (i.e., that first ever individual All American rating: still not absolutely guaranteed, but looking ever more cautiously optimistic as Dec. 1 hustles towards us!) might be my last one.

    Partly because I must move so much additional fat-weight through the water.

    And partly because the sheer bulk of me is displacing so much water from the pool itself that there might not be enough left to actually swim in.

    All of which further circles me back to my Happy Thanksgiving card, photoshopped by my friend, Bill Robertson, who years and years ago similarly photoshopped a picture of me grilling a monkey in the jungle for use as my annual Christmas card. (Do not worry! I shall post this when the time is right!)

    Anyhow, the creature I appear to be eating in my Happy Thanksgiving card is a muskrat, trapped and skinned by Dan E., a carpenter who does a lot of work for my wife and me at out Bed & Breakfast in Western, PA:


    It occurred to me that maybe I could shed a few pounds if I went on the Modern Paleo Pittburger Diet™, eating only things like muskrats and pine cones that I can harvest on my own from the Western PA hinterlands.



    Muskrat in water



    Muskrat in truck



    Muskrat in me belly
    So far, unfortunately, I haven't managed to make the switch.

    But looking at these last two pictures on a regular basis has helped put me at least slightly off my Traditional American Feed Diet.

    And I hope, perchance, they will do the same for you!

    If you get a chance, please check out my new actual blog, where I am hoping to slowly archive many of my published magazine stories over the years. There are already a couple entries up that have swimming articles available for free .pdf downloads:


    I would be thrilled if any of you out there would consider "subscribing" via RSS to my new blog, known simply as ByJimThornton:


    I'm hoping it might one day prove to be a poor man's pitiable pension plan, cranking out revenue via page view advertising in the neighborhood of $3.25 per month.

    I am definitely going to need the money when the Modern Paleo Pittburger Diet™ inevitably fails and I end up--as we all know I shall--in The Nursing Home For Dot Addicted Fatties™.
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  10. Workout 11/24/12:

    by , November 24th, 2012 at 08:56 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Bk/200 IM drill
    8 x 50
    - odds = kick on :60
    - evens = pull on :50 with bouy
    1 x 50 EZ

    Looking over my blog from last year, I found this fun set (courtesy of jaadams1), so I gave another swim at the Y meet set (see old entry for details):

    200 Medley Relay - n/a
    200 Free - went 2:14.09 (1:16 rest)
    200 IM - went 2:39.19 (1:20 rest)
    50 Free - went 28.00 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:17.69 (1:12 rest)
    100 Free - went 1:01.12 (1:28 rest)
    500 Free - went 6:25.12 (1:05 rest)
    200 Free Relay - n/a
    100 Back - went 1:07.13 (1:22 rest)
    100 Breast - went 1:29.25
    400 Free Relay - n/a

    1 x 50 EZ
    4 x 50 on :60
    - down = DPS, free, :05 SR
    - back = Stroke FAST (IMO)

    250 loosen and out
    (Solo/Rec/2900 yds/55 min)
    -----------------------------

    For practice today, I was not altogether motivated and had fun with this set last year - thanks again for posting it, James. I though my times were awful as compared to last year, but I was faster today in most events. The 500 was shot as two kids decided to jump in the lane, "sprint" a few 50s, then leave, throwing off my concentration. I am super happy with the 100 back time - I played around with a slightly altered kick which helped with shoulder rotation - thing I might be closer to figuring this stroke out again.

    Had a great group of folks in the water earlier today for Masters practice, eight in total. I am pretty stoked as a coach that every swimmer tried the Turducken, most at reduced yardages, but more proud that everyone swam fly today, including two gals brand new to organized swim practices. It's amazing how different masters are vs. kids - I gave very minimal directions and demonstrated technique from deck, and they were able to do legal fly!

    I spent the afternoon putting up Christmas decorations outside as the the weather alternated between dark with spitting snow and then sunny with a biting wind. Mission accomplished, and I even had some help from my youngest cat when testing light bulbs:


    I made up a nice chicken and broccoli divan recipe for supper (which I ate after swimming), and now am finishing up some brownies with oreos in the middle (picture to come, hopefully).

    Two weeks to the NE SCM Champs meet at Boston University - still time to sign up and watch me partake in 3 gridges. Heck, offer one up with me, too! Up to 255 swimmers, Fort, with plenty of room for more to join in the fun at a great pool - entries close Mon, 12/03/12.
    Tags: y set
    Categories
    Swim Workouts
  11. Sat., Nov. 24 - At the Nat w/o Brooke

    Was missing Brooke today - he's still in the hospital after being hit by a car while on his bike. Went to see him after swimming, but "No Visitors" Looks like the recovery is going to be a long one.

    Swam with Peter, Bob, and Mary. Did less yardage, but worked it hard. I was tired at the end.

    3x100 Free on 1:35
    2Times thru
    3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33)
    2x50 Back
    3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15)
    4x50 Back
    100 Fast (1:12 and 1:13)

    3 Times thru
    4x50 Kick on :55
    200 Free w/Paddles on 3:00 ( 2:37, 2:32, 2:37)

    6x100 BAck w/paddles on 1:30 (1:22, :25, :21, :21, :21, :19)

    200 Easy

    4900 yards
    95 minutes
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  12. Sat., Nov. 24

    by , November 24th, 2012 at 05:07 PM (The FAF AFAP Digest)
    @ Gym:

    20 minutes RC exercises
    20 minutes foam rolling/stretching
    1000 EZ SCM


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

    Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.
    Categories
    Swim Workouts
  13. Fri & Sat, Nov. 23-24, 2012 & 500 GTD miles

    by , November 24th, 2012 at 03:06 PM (Fast Food Makes for Fast Swimming!)
    We had Wednesday and Thursday off from practice this week, apparently so we could prepare to stuff ourselves, and then attempt to work it off afterward. It was a nice break from the pool, and I did take a break.
    But when practice time returned last night, it was definitely a kick in the pants!
    Head Coach John is out somewhere with his family, so we got to have our workouts with the assistants this weekend. Not sure if that was going to be good or not?

    ===============================


    Friday, 7:00-9:00pm (with asst. coach Anne)
    We had a visiting swimmer from Tacoma Swim Club, 16 year old Whitney, who stayed pretty close behind me for most of the workout...just enough that I couldn't slack off a bit.

    Warmup:

    8 x 150 Choice @ 2:30 (did Free) consistent 1:47s
    8 x 25 Stroke Fast @ :30 (did Fly/Back by 25s)
    100 EZ Free
    (1500/1500)

    Main Set (getting right to it):



    5 Rounds of:
    • 400 Free @ 5:00 (shoot for 4:40s or under)
    • 100 Free relaxed @ 2:00
    • my times by round: 4:35, 4:35, 4:34, 4:37, 4:38 <--got a little tired at the end
    (2500/4000)

    16 x 25 Doggie Dig scull (head up, maintain kicking)
    By 25s, short scull, medium length scull, long scull (basically freestyle pull with underwater recovery) @ :10 rest
    (400/4400)

    2nd Main Set:

    4 x 400 IM Done as:
    • 2 x 200 IM w/ :10 rest between each
    • 2nd 200 of each series faster than the 1st one
    • Desc. the 400s 1-4
    • Of those 3 above goals for the set...I made the :10 rest between each. I was just dead at this point of the night.
    (1600/6000)

    600 Free stretch out

    -------------------------
    6600 Yards and then around midnight after a movie at home.

    ================================

    Saturday morning practice 8:00-10:00am (with "beginner kids coach" Darcy)
    Darcy's about 8-10 years older than me, and was on swim team when I first started a looooonnnnng time ago.

    Warmup:

    400 Free
    400 Kick w/ board
    (800/800)

    6 x 200 IM Streamline Kick on back @ :15 rest
    (1200/2000)

    Main Set:



    3 Rounds of:
    • 4 x 125 "IM" (25 Stroke/75 Free Build/25 Stroke Sprint)
    • rotate stroke IMOrder through the series
    • Round 1 @ 2:00, Round 2 @ 1:50, Round 3 @ 1:40
    • Not really too tough of a set, but Round 3 did push me a bit, but wasn't extremely difficult. Henry who was in my lane with me didn't care for the 1:40 interval too much though.
    (1500/3500)

    400 Free stretch out

    4 x 100 Kick w/ fins (1 each stroke fast) @ :10 rest
    I didn't push these too hard...didn't need to cramp today.

    200 Free stretch out
    (1000/4500)


    At this point (9:30am), the younger kids group was coming to the pool to start their workout, which was going to be a "Dart Board" workout. Various colored balloons were on the board, and each had a set or fun inside.
    Found out the Blue balloons were "tough", Red balloons were "sprint", and the Yellow balloons were "Games/Fun".

    I got to throw first...aimed for a yellow of course...BAM! Hit the BLUE right next to the yellow.
    6 x 100 Back @ 1:40 <-- not bad..could've been worse in my mind, but the kids were all bitchin' and whining about it.
    (600/5100)

    Next throw was by one of the older girls who was in the above group from my dart throw. She first missed the dart board altogether, which gave us all a 10 pushup penalty!! Grrrrr... Oh well.
    She then threw again...BLUE!! And guess what?
    3 x 200 Fly @ 4:00
    (600/5700)
    I was laughing soooo hard at this point, 'cause they were complaining about the backstroke set.
    We did 2 of them FLy, and then cooled down the final one since it was time to get out anyway.

    --------------------------
    5700 Yards

    =============================

    OH YEAH...I hit my GTD goal today (which I had set prior to ever thinking about joining up with the age groupers last year)

    My Go The Distance 2012 Progress
    501.19 miles swum (=882,093 yards, =806,585 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 500 miles on 11/24.
    248.81 miles (= 437,907 yards, = 400,423 meters) to next milestone (750 miles milestone).
    My Go The Distance 2012 goal: 500.00 mi. Progress towards goal:

    Congratulations! You have achieved your goal for Go The Distance 2012
    My goal pace: 450.68 miles required as of today to reach my goal by the end of the event
    My actual current pace: 501.19 miles as of today


    I'm about 1 month ahead of myself compared to last year in 2011. I don't know how some people can be over 1000 miles for the year, let alone be 1800+ miles for the year so far!!?? Oh well, I did my 500 miles and got my free suit coming soon, hopefully.
  14. Saturday 11/24/12

    Saturday 11/24

    AM only SCY

    600 swim
    400 pull
    12x50 @ 1:00 I.M. order
    1 - kick
    1 - drill
    1 - swim

    3x100 @ 1:20 D1-3
    4x50 @ :50 V.S.

    15x200 @ 3:00 I.M.
    1 - drill
    1 - MAX kick outs off each wall
    1 - FAST (2:14, 2:15, 2:16, 2:15, 2:15)

    50 EZ

    Total: 5150
    Categories
    Swim Workouts
  15. 11.24.12 - Saturday workout

    by , November 24th, 2012 at 10:37 AM (Pete's swim blog)
    Swam at HSA w/ Mary, Bob and Dave. Matt coached for Brook since Brook is still in the hospital. Tried to drop by and check on Brook but he was resting an not taking visitors.

    SCY

    Warm up
    400 Swim (I did IM)
    300 Pull
    200 Kick
    100 Swim (I did IM)

    2 rounds of:
    * 3 x 200 IM - 3:30, Descend (2:50, 2:45, 2:40; 2:48, 2:40, 2:37)
    * 2 x 50 - 1:00 Odds stroke, build; evens drill
    * 3 x 100 Free - 1:30, Descend (1:12s->1:05s)
    * 4 x 50 - 1:00 Odds stroke, build; evens drill
    * 100 Fast (1:04, 1:04)

    3 rounds of:
    * 4 x 50 Kick w/ buoy - :55
    * 200 Pull - 3:00 (2:20, 2:15, 2:12)

    6 x 100 Backstroke pull - 1:30
    Tried to descend - (1:27, 1:25, 1:22, 1:20, 1:17, 1:18)

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  16. Nov 24 2012: some days a sippy cup is too complicated

    this is one of those days where i shouldn't be trusted with anything more complicated than a sippy cup.

    got up around 0450 and lifted weights for about an hour. the session felt good and was a nice endurance high rep type of workout. around 6 i decided to go straight to the pool to take advantage of the training effect. by this time my upper body was all warmed up and ready. usually it takes me a good 30 min to feel this primed when i swim even with a long gradual warmup.

    i get in the water and have a lane all to myself. using the fast lane (first time since I was sick a month ago) the water felt refreshing. And as i was doing my warmup i kept getting distracted by the little things like how my nose piece was digging into my nose.... Funny how one day it digs in and the next it decides to not inflict any pain.

    so here is the workout

    w/u

    300s
    100 k
    200 sw

    main set

    4 x this little super set

    2x200
    2x75

    400 kick (100/200/100)

    C/D
    100

    It wasn't a bad swim had a good lane buddy who was kicking my butt with ease. She had a Kona ironman swim cap on and she def was an open water swimmer with a wide sweeping stroke.

    So verily, i finished and climbed out of the pool feeling really spent. didnt realize how bad it was until i was having trouble cracking an egg without getting most of the shell into the bowl. now i just need enough coffee and the day should be good.
  17. Friday 11/23/12

    Friday 11/23

    AM only SCY

    500 swim 4/6/2
    400 75 pull/25 scull w/ buoy

    300 @ 4:00 pull w/ buoy + paddles descend 100s
    2x100 @ 1:40 50 kick/50 build
    2x100 @ 1:30 RED HR
    200 @ 2:45 pull w/ buoy + paddles
    4x50 @ 1:00 side kick
    4x50 @ :50 V.S.

    1x
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins + power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ parachute AFAP
    6x50 @ 1:15 swim w/ fins + power tower AFAP
    100 EZ
    50 FAST (FR, 24.3)

    50 EZ

    Total: 3300
    Categories
    Swim Workouts
  18. Workout 11/23/12:

    by , November 23rd, 2012 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    10 x 100 as:
    - odds = Kick at 1:45
    - evens = FR at 1:30 Pull with buoy

    1 x 50 EZ
    Now time for a seasonal treat courtesy of Swimsuit Addict



    Did the whole thing again this year, including the kicking "dessert" at the end. There were a couple of college girls swimming when I first started, but both were out as I got halfway through the main feast. Again this year I have to say that the two 50 flys on the last rep are more daungthing than the two 100 flys in the beginning, due mostly to intensity level. During the kick set I just swam full chicken (breaststroke) in order to make the intervals.

    Finished off with 200 ez and out
    (Solo/Rec/3900 yds/70 minutes)
    ----------------------

    Great way to get back into the swim of things after the holiday yesterday. Been a busy week so far - picked up Emma as planned on Tuesday night, then hit Red Robin (Yummm) on the way home for a late night meal. I worked on Wednesday, but Emma went shopping with me after work to pick up veggies and cheese for our appetizers contribution to a Thanksgiving feast at my brother's house. Able to catch up with a lot of relatives that I don't normally see and helped to reduce the amount of leftovers in the process. Watched some Thanksgiving cartoons with the kids when we got home.

    This is my weekend off, so today I slept in and swam at lunchtime. I am not one for the crazy shopping early in the morning, even though KMart and Walmart here in town had *three* different sales, starting Thursday, Thursday night into Friday morning, then early today. That stuff really is for the birds! After swimming we did a quick raking/clean up outside and I retrieved the Christmas decorations to put up tomorrow. Finally, I went for what will be my last motorcycle ride of the year today, a nice hour-long jaunt while enjoying weather in the lower 50's.

    Now off to find some leftover pie
    Tags: turducken
    Categories
    Swim Workouts
  19. Friday, Nov 23 - Don't Stop Now

    Hope everyone had a great Thanksgiving. We did a hike with the Huntsville Land Trust and then went and had a huge buffet. Then my two older daughters came over last night. Then after swimming this morning, went to Cullman to help my mother-in-law move. Most of it was done so I didn't do much.

    Any way, don't want to take a break and lose momentum going into December. So, I pulled myself out of bed and back to the pool this morning. Swam a pretty good workout - no real speed work, but pushing my pace. The day of rest helped my arms feel a little better, despite all the food yesterday.

    Swam with Dave B., Peter, and Keith.

    350 Free
    5x300 on 4:30 (4:00, 4:03, 4:02, 4:03, 4:00)
    100 Back
    50 Free
    12x50 Kick on 1:00
    100 Back
    5x200 Free on 3:00 (2:40; 2:40, 2:42; 2:42; 2:38)
    100 Back
    6x100 Free Descend on 1:30 (1:20; 1:16; 1:15; 1:15; 1:14; 1:12)
    100 Back
    3x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30
    3x100 Back w/paddles on 1:35

    6000 yards
    118 minutes
    Categories
    Uncategorized
  20. Friday, Nov. 23

    by , November 23rd, 2012 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

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

    3 x through:
    25 AFAP + 75 EZ
    50 AFAP, broken + 150 EZ
    75 @ AFAP or 100 pace, broken + 175 EZ
    100 @ AFAP or 100 pace, broken + 150 EZ

    R1 = free, break :10 @ each 25
    R2 = fly w/fins, break :15 @ each 25
    R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round

    Total: 4150


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

    I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet.

    Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.
    Categories
    Swim Workouts
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