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  1. Saturday 12/29/12

    Saturday 12/29

    AM only LCM

    Still no power, condo temp now showing 46 degrees.

    300 swim (200 FR/100 I.M.)
    400 pull w/ buoy + strapless paddles + snorkel

    20x50 @ 1:00
    2 drill
    1 kick FAST
    2 25 build/25 FAST
    1 round each stroke I.M order

    15x100
    3 @ 1:25 AE FR
    2 @ 1:40 FAST I.M.

    2x
    3x400 I.M.
    1 @ 5:40
    1 @ 5:30
    1 @ 5:20
    :30 Rest
    2x400 @ 5:30 pull (I did opposite fin/opposite paddle)
    RD1: AE
    RD2: FAST
    3x100 @ 2:00 EZ

    12x100 @ 1:40 add-on FAST FR swim with the easy parts being AE FL kick w/ fins

    200 EZ

    Total: 9200
    Categories
    Swim Workouts
  2. Saturday, December 29, 2012

    by , December 29th, 2012 at 07:04 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy hazy sky with humidity at 80%
    7:45am

    Warm Up
    200 yds FR
    4x25 FR on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    4(250 FR Kick, desc by 50 1-5, RI 250 FR Swim, desc by 50 1-5)

    *Set 2*
    4(125 BR Kick desc by 25 1-5, RI 125 BR Swim desc by 25 1-5)

    *Set 3*
    4(125 Fly Kick desc by 25 1-5, RI 125 Fly Swim desc by 25 1-5)

    *Set 4*
    10x75 FR on 1:00 Rest, each 75 as; 3(12.5 Fast, 12.5 Smooth)

    Warm Down
    100 FR
    Categories
    Swim Workouts
  3. 12\29\12 Overwhelmed with Lazy - Stayed Dry

    by , December 29th, 2012 at 05:48 PM (Blog)
    Weights

    • Single movement barbell snatch (from floor)
      • 16 x 1 x 110 lbs on 1:00

    • Plank, unsupported, straight posture
      • 5:03 (PB)


    • Standing calf raises
      • 1 x 8 x 90 lbs* each foot (*plus 163 lbs body weight)
      • 1 x 8 x 110 lbs* "
      • 1 x 6 x 130 lbs* "
      • 1 x 4 x 150 lbs* "


    • Standing dumbell curl/shoulder press
      • 3 x 10 x 25 lbs each arm
      • 1 x 10 x 30 lbs each arm


    Next time I do the snatch I must lower the weight just immediately after movement is finished, it seems holding it up "locked" several seconds as I do, is aggravating to my trick (left) shoulder. No inflammation, just the same loose, unsupported feeling I get from swimming continuous free excessively.

    Prior best plank was 4:15. Not really certain the activity of such a feat provides any beneficial effect on training, specifically for short swimming events, but I certainly feel it the following day. Nevertheless, increasing plank endurance seems to be more of a pain coping exercise.

    Calves: I notice the top sprinters all have pronounced calf muscles (i.e., Popov, Biondi). Of course they are needed for the explosive launch from the platform, but would it be reaching to say calves provide lift? Anyway, I like to work these muscles hard, despite the lack of genetic calf proportions I inherited.

    Updated December 29th, 2012 at 05:57 PM by __steve__

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    Uncategorized
  4. The annual swim

    by , December 29th, 2012 at 05:30 PM (Mixing it up this year)
    This morning Jen Bew and I swam the annual 100x50 on :55 for ease of counting. We also did a 500 warm down and hot tub soak.

    As I sit writing this up several hours later, my shoulders are starting to get tight and I may need an easy swim tomorrow and Monday. I hope the pool temp stays ok since the heater at the Y broke.

    Today's swim was in 79 degree water which was nice just hope it doesn't go down any more.

    Total 5500 yards
    Categories
    Swim Workouts
  5. 12.29.12 - Saturday workout

    by , December 29th, 2012 at 01:08 PM (Pete's swim blog)
    Swam w/ Dave, Bob, Bob, Allan, Hunter, Andrew and a couple others. Got to the pool and Matt was dragging lane lines around... long course! It's been a long time since I've done a long course workout. The thing about long course is that I don't know if an interval is going to hurt or not ahead of time. Some did today. Others didn't.

    LCM

    500 Warm up
    4 x 100 Flutter kick/catch-up drill
    4 x 50 (Odds build, evens 25 fast/25 easy)

    2 Rounds of:
    * 3 x 200 Free - 3:00 Descend
    * 2 x 100 Pull w/o paddles down/kick w/ buoy back - 1:50
    * 2 x 50 Stroke - 1:00 (1st round br, 2nd round free)

    4 Rounds of:
    * 200 - 4:00 50 Stroke/50 Free w/fins (did stroke IM Order by round)
    * 200 IM - 4:00 Hard on different 50 each round

    200 Pull - 3:00

    At this point, Hunter and I were the only ones left. Matt gave us this to keep us busy:

    3 x 100 - 1:35
    2 x 100 - 1:30
    1 x 100 - 1:25 (Didn't make the last one... really tired at this point)

    200 Cool down

    (5500m Total)
    Categories
    Swim Workouts
  6. Friday 12/28/12

    Friday 12/28

    PM only LCM

    No AM practice due to more freezing rain/sleet and I still have no power/heat. Temperature in my condo is now 48 degrees and falling.

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board

    18x100
    6 @ 1:30 AE
    6 @ 1:25 PINK
    4 @ 1:20 RED
    2 @ 1:15 BLUE

    2x
    6x150 @ 2:20 1 FAST/1 AE
    4x150 @ 2:15 AE
    2x150 @ 2:05 FAST
    4x50 @ 1:15 FAST

    (Held around 1:51-1:53 on the FAST until the end of round 2 when the wheels fell off the bus. Not even Trip Strauss breathing down my neck on the last few could push me through...actually it probably made it worse!!) (no offense Trip)

    16x50 @ 1:00 w/ fins 3 kick FAST/1 swim EZ

    200 EZ

    Total: 8000
    Categories
    Swim Workouts
  7. Fri, Dec. 28, 2012 4:00-6:00pm

    by , December 28th, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free, 300 Kick w/ board, 300 Free Pull - a traditional warmup for a change!
    (900/900)

    Kick your brains out: All SDK w/ short fins
    2 x 150 @ 2:30 cruised 2:05ish
    2 x 150 @ 2:10 semi-cruised 2:00ish
    2 x 150 @ 2:00 worked a little more for 1:55ish
    2 x 150 @ 1:50!! missed the first one (went 1:52), then turn and burned as coach was right on us to keep going. As I started out I told myself I was going to make the next interval. I came in right on the 1:50, but considering I left about 3-4 seconds late for the sendoff, I actually went about a 1:46-:47. Nice!
    (1200/2100)

    (from this point on, I turned it down a notch or two on intensity, since I have the meet coming up on Sunday)

    Lucky 7s:
    I went 2nd
    7 x 200 Free Max Rest @ 3:30 (went 2:13-2:15s on these, mainly 2:14s)
    2:00 rest
    7 x 100 Free Max Rest @ 1:30 (went 1:04s/1:05s, last one 1:02) I passed the other kid during these, so took over the lead.
    2:00 rest
    7 x 50 Free Max Rest @ :40 (went :31-:32s)
    2:00 rest
    7 x 25 Free Max Rest @ :20 (went :14-:15s)
    175 EZ Swim
    (2800/4900)

    6 x 50 Sprint Kick w/ board @ 1:30
    (300/5200)

    Bucket Pulling continuous relay. I ended up going 8 times, 2 time Fly, 6 times Free.

    200 EZ

    ----------------------------
    5600 Yards


    I have the Animal Masters Meet (400 IM, 200 Fly, 1000 Free) coming up on Sunday down in Canby, Oregon. I'm going to head down and visit my grandparents as well over the weekend in the Portland area, and hit up the Oregon Reign Masters for a New Years Eve morning workout out at Mt. Hood Comm. College, coached by the amazing Dennis Baker. I'm gonna make him kick my butt (in the pool).
  8. My first 200 IM

    by , December 28th, 2012 at 10:38 PM (Alex's swim journal)
    Today, I really didn't know what to focus on. Honestly, I felt a little sore after yesterday's 4000... even with the longer rests, the pace was a lot faster than I usually do on my own and using all four strokes is working muscles I didn't know I had. I have a distance day tomorrow (goal: 7200), so I didn't want to overdo it with intervals or go too long, but I wanted to do some quality work and also keep my momentum on learning the different strokes. Here's what I finally did:

    Warm-up:
    100 fr EZ (1:40)
    200 br (3:50)
    200 alt. bk/fr (about 3:40)
    500 kick w/ board and fins (about 350 dolphin)


    10 x 100 alt. pull w/ paddles (mostly 1:50) and free (mostly 1:35)
    6 x 100*
    200 IM


    cool-down:
    200 EZ fr


    *reps 1-2 were hard 50 bk then 50 br; reps 3-4 were 100 IM; rep 5, 100 bk; rep 6, 100 br. All these 100s were between 1:37 and 1:50. My IM 100s were the fastest, so my fly must not be too terrible, though having a 25 fr at the end doesn't hurt any.

    At that point in the workout, I decided it was going to be a 3000-yard day, and if I could survive a 50 fly, then a 200 IM was not out of the question. A 200 EZ fr would be my cool-down. I barely survived that 50 fly, but I did survive it... last couple of strokes barely clearing the waterline with my arms. That was tough, but I noticed :45 on the pace clock when I hit the wall at 50. I finished the 200 in 3:39, which means I lost a lot of ground on the back half of the back 50 and a lot more time on the breast... not able to make up much with my 50 fr at that point--I was spent. On the other hand, 3:39 was an ambitious time for my 200 freestyle when I first started swimming seriously in summer 2011.

    My biggest difficulty with fly right now is the fact that I can't seem to get the dolphin kick down... something I'm anxious to work on; but I definitely think I'll try a 100 IM at our next SCY meet in January, just for fun.

    Tomorrow, I'm considering doing something different, instead of my usual continuous swim or 5-6 x 1200 on 21:00, whatever. Rather than swim 6,000 yards of freestyle continually at a slower pace, I thought about doing 5 sets of 12 x 100 on 1:45, where I swim every fourth rep hard, but then have three more relaxed, but still faster, 100s. I think I should be able to hold the interval for the whole workout (60 x 100, essentially) and I'll do 200 breast or back between sets. With a 1:45 interval each set of 12 will last 21:00. I think that's the plan for now.
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  9. Mid-day swim

    I had a pleasant mid-afternoon swim todayómostly solo, but I got to share the first part with Paul, who was the very first masters swimmer I met down here. He remains a favorite seasonal swim buddy, so it was a treat to get to swim with him some today. Hereís what I did:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)

    10 x 50 FR:

    • 3 long and relaxed @ :55
    • 3 moderate @ :50
    • 3 fast @ :45 [held 35s]
    • 1 easy


    Pace setógoal was to swim FRs < 1:20 pace
    100 FR @ 1:30
    100 IM easy @ 2:00
    200 FR @ 3:00
    100 IM easy @ 2:00
    300 FR @ 4:00
    100 IM easy @ 2:00
    400 FR @ 5:20
    100 IM easy

    Kick set
    8 x 50 kick @ 1:00, odds IM order, evens RIMO

    300 warmdown plus play

    Today was overcast, but last night was gloriously clear. We went out for a beach walk after the full moon was up, and marveled at how bright the beach was. I wasnít sure if I was seeing bioluminescence in the water, or just the moonís light reflecting in the breaking waves, but it was beautiful whatever it was.

    I got a nice compliment at the grocery store today, from the check-out clerk: ďI think thatís the healthiest buggy Iíve seen all week long!Ē (Grocery carts are called buggies down here.)
    Categories
    Swim Workouts
  10. 12\28\12

    by , December 28th, 2012 at 07:43 PM (Blog)
    SCM at club

    Warmup

    • 20 x 25 free on 0:30

      • Decend strokes from 20 - 17


    Speed set
    • 20 x 25 free on 0:30
      • Fast breakout and first 5 strokes then easy swim to wall
        • 20-22s


    Back set
    • 10 x 50 on 2:00
      • 47 - 49

    • 1 x 50 short axis back


    Fly set
    • 3 x 50 on 2:00
      • 46 - 50


    Drill/kick/warmdown
    • can't remember but was about 800 total


    2500
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    Uncategorized
  11. The Executive Lane

    by , December 28th, 2012 at 07:30 PM (slick's shoulder surgery blog)
    Been to 4 practices since I got clearance to kick 9 days agoÖ.so far so good! Iíve been kicking in the Ďexecutiveí lane, aka the gutter lane. Itís actually very roomy Ė about 4ft wide when the pool is setup long course (just have to watch out for the ladders) and even wider when in short course. Very executive indeed!

    I was only out of the pool for 5 weeks and 4 days but as soon as I hit the water I felt like I was going to cry chlorinated tears of joy lol. Right now I cannot use a kick board and I can only use one arm while I keep my other arm at my side. I started off my first day back with a whole 1000 (my intent was to get to 500, but I just had to keep going cause it felt so awesome!), then I upped it to 2000 and then for the last 2 workouts Iíve gotten in a 2500, which is about all the kicking I can do in a workout right now before Iím bored out of my mind lol (takes me about an hour using short fins most of the time). I do flutter/fly kick on my stomach and backÖ.sometimes with both arms at my side and sometimes with my good arm stretched out, and then breaststroke kick on my back. Iíve been throwing in some side kicking and underwater dolphin dives too. Pretty much Iím just swimming along and doing my own sets and just getting the feel for the water again. Still taking it pretty easyÖ.the few times I attempted to get up to speed it quickly became cramp city! Gotta ease back into it. But Iím just thrilled to be back in the water again!

    Coach also suggested that I try out a training snorkel, which Iíve never used before. So I ordered the FINIS one and will be testing that out soonÖ..looks like it will really help me hone in on body alignment and using my core. So yay, new toy! Iím all for getting back to basics as well as trying out new things while Iím in kicking purgatory!

    I think in another 6 weeks I will move on up and get clearance to do some breaststrokeÖ..never in my life have I been so excited to do some breaststroke! Seriously, itís my worst stroke and I despise it, but I shall be forced to improve lol. Really looking forward to all kinds of progress in 2013!

    PS - No PT progress to report this week as my PT was out sick. Wonít see her til Monday. But I gotta say that I have seen some huge improvements in my everyday functional activities. I can now easily wash my hair, reach up and get things from high shelves, and even carefully reach out to close my car door! Still no external abduction or extension movements, but its interesting how non-essential those movements are for everyday functionality....

    Updated December 29th, 2012 at 05:46 PM by swimslick

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  12. Week 12 - quality workout

    by , December 28th, 2012 at 07:03 PM (After a long rest)
    My joints ached before I got into the pool. I have taken this week and next week off work and decided to paint the living room and our bedroom. Both rooms are double height rooms and it required scaffolding. My arms ache frommpaintingnand my legs ache from continually climbing the scaffolding. The workout helped but did not completely get the stiffness out of the joints.

    Warm up
    400 free
    6x 50 catchup
    6x100 kick on 1.20 with flippers

    Main set
    3x(100 free descend, 3x50 fast, 200negative split)
    1.03 on 100, 30 on 50s and 2.05 on 200

    100 easy

    Set2
    10x50 with parachute on 45. these hurt pretty bad but I made all of them with about 5 seconds rest on each.

    100 easy

    Finale
    3x100 free from the blocks. 1 and 3 with flippers, 2 without. Went 52,58,51.

    One of the guys I train with has been out following an operation about a month ago to fix a herniated septum. Chris jumped in during the main set and it was great to have someone to train with again. A few weeks and Chris should be back pushing me pretty hard.

    I think I will try to go for a swim with my daughter tomorrow; should be fun. I took her to practice today and she is getting really good? It's nice to see her leading all the boys, who hate it when a girl is faster than them. I need to continue to remind myself she is still only 9. She does not need any extra daddy pressure!
    Categories
    Swim Workouts
  13. Friday, December 28, 2012

    by , December 28th, 2012 at 05:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 75, pool at 82, 97% water clarity.
    Sunny with humidity at 68%

    Warm up
    600 FR/BK by 50
    400 K, 100 each IMO
    3x100 FR on 2:00 (desc 1-3), 100 EZ BK

    • Did 1:18, 1:17, 1:17

    200 FR as 25 Strong, 25 EZ

    *Set 1*
    5(3x100 FR on 2:00 desc 1-3, 100 EZ BK)

    1. 1:15, 1:14, 1:14
    2. 1:15, 1:13, 1:13
    3. 1:14, 1:13, 1:13
    4. 1:13, 1:12, 1:12
    5. 1:13, 1:11, 1:11


    *Set 2*
    3x200 Back on :30 rest as 50 smooth/50 strong
    3x200 FR P w/paddles, buoy, tube on :30 rest as 50 smooth/50 strong

    *Set 3*
    1x1000 FR Swim w/fins, paddles
    Steady state swim

    Warm down:
    100 EZ FR

    Comments:
    Before arriving to the pool I had already done an early morning dryland session of one partial strength & core round, that included standing bent elbow lat pull downs at a new stack setting of 75 lbs. It felt great at the time, but later in the pool I realized again why I do most of my heavier dryland in the evening. In addition my age 9 daughter and I went to a local park where we did a 3x 1.3 mile loop around a part of the lake, where I walked at a 4.2 mile pace and she was on a razor scooter.

    Warm up - At first I felt great, other than that the water felt warm. The round of 3x100 was supposed to be the start of Set 1, where my goal was to start at 1:15 and descend as best possible. Typical of me, not to warm up with enough pace work and just jump in pace set that requires both physical and mental focus. I felt so crappy, and just struggled to do 1:18 to 1:17, so I was thinking today is certainly not going to be "at my best".

    Set 1 - After those first three really ugly 100s, I stopped for a bit, swim several lengths steady in the stroke form I wanted to the 100s in, decided to start over and step up my effort. They all hurt, and no strategic pacing, managing my kick, making the first 50 smooth/second 50 really strong made any difference. What is so contrary, is that after the first round of enduring several struggling finishes, I started to go a little faster even though the effort and struggle was not any easier throughout the entire set. On the last one I hoped to do a 1:10, but it was not there today.

    Set 2 - I like to swim long smooth backstroke for recovery, and the sun in the eyes is distracting, but I swim by the lane line to keep straight and still keep my head down in the water looking straight up. So far I have not found any prescription goggles that are as dark as some of the regular goggles.

    Set 3 - Even though I was still a bit wiped out from Set 1, I really wanted to try swimming LCM with fins/paddles. Well Celestial was right, it is hard. But I really like it, the way my FR stroke rotates and how fast the pool bottom goes by.

    When I got out of the pool, by my arms ached a bit and I was trembling slightly. But after the shower, gulping down my homemade protein shake, some food, and stretched a bit, I felt pretty good. I will need to have at least one full day of rest this weekend, no swimming or drylands.

    Updated December 28th, 2012 at 06:55 PM by fdtotten

    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -12/31/20122

    by , December 28th, 2012 at 03:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will enjoy the LC pool until 6:30 for a while.

    LCM
    1 X 200 3:30 3:30
    2 X 150 2:45 2:30
    2 X 100 2:00 1:40
    Two rounds, round 1 intervals left, 2 right.

    8 X 200 3:30
    Negative split all 8

    SCY

    1 X 200 kick 4:15
    4 X 75 kick-third 25 fast- 1:45

    16 X 50 1:00
    1-12: odd:easy even: fast
    13-16: warm down

    4300 M/Y
    Categories
    Swim Workouts
  15. FAST FRIDAY Dec 28th, 2012

    by , December 28th, 2012 at 02:34 PM (Ande's Swimming Blog)
    FAST FRIDAY Dec 28th, 2012
    In 4 days I will be a FINA 50!

    Lately I've been preparing for the
    400 Kick for Time
    went 5:32 & 5:24, pretty sure I can go much faster might do it tomorrow, Sun or Mon

    Just renewed my 2013 USMS membership
    http://www.usms.org/reg/
    http://www.usms.org/reg/content/benefits

    Don't have a team? Consider registering with: Longhorn Masters / TXLA
    especially if you ever swam for Longhorn, UT or are coming to the
    2013 South Central SCY Zone Championships in Austin April 5, 6 & 7


    Chris coached
    6:30 - 8:00 dove around 6:35
    SCY UT Swim Center main pool north end (no blocks)
    Swam with Chris Kemp
    beside David, Larry, & Keith


    Warm up
    20 minutes choice stop at 6:50
    I swam easy 50's on 40 & 45

    Main Set

    ASSIGNED: 20 x 100 on 2:00
    1) swim fast
    2) pull fast
    3) kick fast
    4) easy
    DID:
    several of the fast 100's, but not killer hard since I was concentrating on the 100 K, then I started doing 50's instead of 100's on 1 & 2 to rest up some for the 1 k which I went 1:09 to 1:13 or 14, most were 12's

    Assigned: 12 50's on 1:15
    1) swim fast
    2) pull fast
    3) kick fast
    4) easy
    again took it easy on the swim & pull to kick fast
    went 35, 34, & 31 on #11


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  16. Arms still attached to my body, amazingly enough 12/28/12

    by , December 28th, 2012 at 01:02 PM (Trying to Train Smarter, Not Just Harder)
    So happy to report that despite overtraining (considering the fact that I usually swim 4500 3-4 x week) my arms are still attached. I am beginning to develop a twitch in my left eye whenever I hear the word butterfly lately, though.....

    So today was supposedly "only 6000" - only? Here's what we did - grateful to be swimming with the PRE-seniors and not the Seniors for these two weeks (since I have to get out & go to work 1/2 hour before the Seniors' practice is done):

    600 back/free
    2 x 300 P
    4 x 100 K
    4 x 100 IM on 1:40
    100 easy
    8 x 100 P on 1:30
    100 easy
    6 x 150, 100 free, 50 choice on 2:30
    12 x 50 K on 1:10
    100 easy
    16 x 50 S on 1:00, 4 free, 4 stroke repeat
    100 easy
    12 x 25, one drill, two 4-cycle, one sprint
    200 easy
    Total: 6100 LCM

    BTW: Air Temp: 29, Water Temp: 79. Chilly no matter how you look at it.

    Looking forward to tomorrow - morning practice 6-8:30, and then I will (hopefully) return at 3pm for another 2 hours. If it is warm, we'll play tennis in between, as well. This way, I can eat as many cookies as I want!!

    Updated December 28th, 2012 at 01:08 PM by Celestial

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  17. No man's land of not training yet

    by , December 28th, 2012 at 11:36 AM (Chowmi's Blog)
    Hello everyone! Hope you all are having a good holiday season!

    My "training" has been to simply stay in relatively decent condition; no sense getting in really good shape before going to Breckenridge for a week and off-routine again. I've been doing strokes, drills, and some designated workouts and some on my own. Have not resumed drylands/weights yet except for my yoga/stretching. Again, no sense getting in great shape only to take a week off! We are going to Breck tomorrow.


    MY NEW STUFF!!!

    I got a parachute and softball/whiffle balls for xmas! The parachute is great! It says it is "flipturn compatable" for soft items, like the 'chute, clothing, etc, but that you should NOT flip turn with a hard drag object, like a bucket. You can indeed flipturn, but it is quite distracting. I like it better for fast 25's anyway. I like 25's period!

    The whiffle balls are awesome. They are like "anti-paddles" and essentially are a drill to work your core/legs since you can't balance, breathe, or get very much pull anyway. When you take the off, you feel incrdedibly balanced and your hands feel like giant spatulas! I got a package of 6; I am thinking to put them all in my bag and on certain days, suggest my small lane of 3 all use them! (since we have 2 hands, 6 balls, you get it....)

    Here is yesterday's workout:

    400 warm up (skipped the last 100; no reason, just skipped it 'cause I was tired)

    2 rounds of:
    3 x 50's each of
    fly/back/breast
    done as kick/drill/swim

    300
    2 x 200
    3 x 100
    ====>no, I did every other 50 with my whiffle balls

    10 x 50's
    3, 5, 7, 9, 10 fast
    ===>no, I did these the same way as 25's and walk back each time.

    The End
    ++++++++++++++++++++++++++

    That was a good workout for me. Just the kind of stuff I like! And enought skipping bits to feel proud that I did much less than everyone else. That said, I was arguably doing "more" with my whiffle balls!

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

    On to Breck tomorrow! I am going to start the 50 mile club thing. You mark your yardage and they put your name up on a board when you hit 50 miles. It's really dumb for us because of course we can easily do 50 miles every 2 months, even at my yardage rate. But you can only count yards swum at the Breck Recreation Center, so it's going to take me a few years. You can swim any stroke and use any equipment, just no motorized stuff. You can take as much time as you want, but i'd rather just get as much yardage in as I can. DID I REALLY JUST SAY THAT????!!!! HO HO HO!!! I'll probably wear big fins, paddles, and my snorkel and just swim away.

    HAPPY NEW YEAR!!!

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  18. Cranking it out today

    by , December 28th, 2012 at 11:01 AM (Mixing it up this year)
    Felt fairly good today. Used my foam roller last night to mend some muscle issues and it worked good. Need to do it again tonight since I really hit it hard today.

    1000 free
    500 free kick w/zoomers
    1500 free w/paddles & bouy went 24:19
    200 free w/snorkle
    100 breast kick
    100 free kick
    100 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  19. 12.28.12 - Friday workout

    by , December 28th, 2012 at 10:35 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Brian, Roger and Aundrey. Signed up for the Auburn SCY Invitational (feb. 16, 17) meet yesterday. I'm in for all the distance and mid-d events.
    Day 1: 1650, 200 Fly, 200 Free, 400 IM - I've been working on getting my 200 free below 2:00. Not sure if it will happen this year but I'm close. My biggest concern is swimming relays after the 400 IM. I shouldn't be in the final heat so I will probably have a few minutes to recover before the relays.
    Day 2: 500 Free, 200 Breast, 200 Back, 200 IM - Looking to break 2:30 on the 200 br. I should be able to do that. Since I've dropped the 50 Br (will probably swim it in a relay) and 100 Br, this is my only shot at one of my better events. First time ever to race 200 IM.

    SCY

    600 Warm up

    1000 on 1:30/100 pace. Start with 100 Pull. If you are ahead of the 1:30 pace, substitute 25 pull with 25 kick for the next 100. I went 0, 25, 50, 75, 100 Kick on the first 5 and stayed ahead of the 1:30 pace w/ all kick for the last 5. I was about 12 or 13 seconds ahead of the pace at the end.
    50 Easy

    10 x 100 Up/Down Kick - 1:45 (:05) Base stroke Fly. Start w/ 100 fly. Dave threw in the stipulation that you can't use your strongest kick. w/o br kick, I couldn't get to 100 kick. But I did comfortably alternate 50 kick/50 fly with 75 kick/25 fly.
    50 Easy

    10 x 100 - 1:45 Easy. Only stipulation is that the first 25 is no breath. Roger and I tried to come up with something different for every no breather. I did: Free, Fly, Br pullouts, Spider scamper (lane rope pull on back underwater), sdk on back w/ fins, sdk on front w/fins, underwater flutter kick w/ fins, br kick w/ face in water, pull, and sdk on front w/o fins.
    50 Easy

    25 Easy
    1200 free relay. 2 teams of three. Everyone did 8 50s. Their team went 11:25, we went 11:28.
    75 Easy

    6 x 50 - 1:11 down no breath, back hard

    150 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  20. Thursday, Dec 27 - Swimming in Tyler

    Found out when the Masters were swimming and got a swim in here in Tyler. The coach gave me some sets - it's good to see how different coaches/swimmers workout. In this case, catch-up drills and pulls w/leg buoy. I don't do a lot of drills and swimming 200 free catch-ups was actually sort of tough. It changed my stroke rythm and my breathing. Only swam 4100 yards but that was good considering the traveling and the food over the past couple of days. And this was a night time swim, too.

    4x100 Free on 1:30
    200 Free Catch-up
    4x50 Free Pull on :50
    200 Free Catch-up
    4x50 Back Pull on :50
    200 Free Fins and Paddles
    4x50 Free w/fins on Hard on :45
    200 Free Catch-up
    4x50 Back w/fins on :50
    200 Free Pull
    4x50 Kick on 1:00
    200 Free Pull w/paddles
    4x50 Kick on 1:00
    2x200 Back w/paddles on 3:00
    2x100 Back w/paddles on 1:45
    4x100 Free on 1:30
    6x50 Back/free on :50

    4100 yards
    80 minutes
    Categories
    Uncategorized
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