THU Dec 27th, 2012 This week I've been preparing for another whack at the 400 Kick for Time 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 6:40 SCY UT Swim Center main pool north end (no blocks) Swam with David & Tyler beside Larry, Sierra, & Gull Warm up went around 1500 Main Set 2 rounds of 4 x 50 FR on 40 right into 3 x 50 FR on 35 right into 2 x 50 fr on 32.5 50 easy on 1:00 Assigned: 1200 pull desc 400's Did: 12 x 50 flutter kick with a board fast, went 35's, 6's, & 7's Assigned: 4 rounds of 4 x 50 k on 40 with fins, right into 50 fr on 35 Did 4 x (4 x 50 k on 40) skipped the 50 fr swim 8 x 25 odds: drill evens: fast Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
Updated December 28th, 2012 at 12:50 PM by ande
Swam w/ Dave and Dave. Lactate workout. I'm now sufficiently bathed in lactic acid. 750 Warm up 4 x 50 - 1:00 drill down/build back 4 x 50 - 1:00 descend to 200 pace 50 Easy 4 x 50 Torque drill w/ paddles - 1:15 50 Easy 8 x 25 - 1:00 Sprint to flags, cruise 50 Easy 2 Rounds of (2nd round was pull): * 4 x 100 - 1:45 Descend to 200 Pace (Round 1: 1:08, 1:07, 1:05, 1:03; Round 2: 1:08, 1:05, 1:02, 1:00) * 3 x 100 - 1:45 Descend to fast (Round 1: 1:08, 1:03, 1:03; Round 2: 1:07, 1:02, 1:00) * 50 Easy - 1:00 (1st round we took a longer break) * 2 x 100 - 1:45 50 Smooth/50 @ 100 Pace * 50 Easy - 1:15 (1st round we took a longer break) * 1 x 100 AFAP (1:03, 1:00) * 100 Easy - 1:45 16 x 25 - :40 We did the first 12 on :40 anyway. Rest were on various intervals. I did a few underwater sdks w/ fins. Did some underwater br pullouts. 100 Cool down (4600 Total)
LCM may kill me off. Fortunately, I have the experience to know that in 2 weeks, I'll be fine. Meanwhile, got out a bit early today, to ensure that I could return tomorrow! 500 back/free 500 P 500 K (locomotive style) 5 x 100 IM on 1:50 5 x 200 IM on 3:40 (argh!) 200 easy 6 x 200 Free on 3:00 100 easy 16 x 50K w/fins on :55 100 easy (At this point, the kids did another 6 x 100 on 2:00, all out sprint on #3 & #6 & then a 400 steady/state for cool-down. But some of us have to work.) Total: 5400 LCM Air Temp: 37, Water Temp: 84
Updated December 28th, 2012 at 12:15 PM by Celestial
I have had more days off than I would normally take this fall and even with the easy workouts recovery is hard. Due to my back problems not swimming is not an option. I need that fly motion off my turns and when I swim to loosen me up. I guess I need to pull some of my old toys out. I have 4 days Sat-Tues to recover. 10x100@1:45 free 500 free kick moderate 400 IM as fly drill/back pull/breast kick/free swim 200 free right paddle on 4 kicks on the paddle hand 200 free left paddle on 4 kicks on the paddle hand 200 free w/snorkle as 50 kick/50 swim total 2500 yards I had more time today but didn't want to over do it since I will be doing an annual animal set this Monday.
The club team finally got back in the water again since their last scheduled practice last Friday. It was a nice 4 days away from the intense stuff, even though I did swim a couple solo swims at the Y. Warmup: 400 Free 300 Drill 200 Kick w/ board 100 Free (1000/1000) 10 x 50 Kick w/ board @ 1:00 (alt. 25 EZ/25 Fast w/ 25 Fast/25 EZ) (500/1500) Main Set: 8 x 300 Free @ 4:00, Desc. 1-4 & 5-8 Desc. from 3:30 to 3:15, and 3:35 to 3:13, went second in the lane following a 15 year old...kinda nice to have a draft at times. (2400/3900) 6 x 75 Free (50 Swim/25 Kick) @ 1:10 these were harder than I thought after the 300s 8 x 50 from a Dive Sprint a 25, wait for the lane to finish, then swim back to the start endTough on this old man...I couldn't explode off the blocks for fear of cramping my calves (850/4750) 8 x 25 Sprint Kick w/ board @ :30 500 Free Pull - went 5:30 (700/5450) 8 x 25 Sprint Kick w/ board @ :30 500 Free Swim "stretch out" - went 5:40ish...not exactly cruise, but I was feeling good and aggressive** (700/6250) **Another older kid (19 and legal) was ticking me off, so I got out here after letting him know it. (practice was over anyway...prettymuch) Don't worry, I'm not in any trouble...he was just goofing off wayyyy more than a swimmer who wants to swim should be, and the head coach told me to "keep him in line" when he started playing too much. I guess he's had a big history of it. Head coach wasn't there today, so it was even better.
We had some wild and wooly weather here the last few days—we managed to dodge the tornados on the Christmas drive to and from Alabama, although there were spottings both near here and at our destination. I’m not sure if the surf ever reached the 7-9 feet that was predicted today—that’s a lot for this stretch of beach, which is quite shallow for a long ways out—but I heeded the broadcast warnings that the waves and currents “WILL BE LIFE THREATENING TO ANYONE ENTERING THE WATER” and didn’t go in. Meanwhile, the temperature is supposed to drop from today’s high (at 12:01 am) of 71 down to below freezing tonight. Tomorrow morning’s 6 am practice will be chilly. But today I had a nice relaxing solo swim at the pool. When I arrived in the early afternoon just one of the 20 lanes was being used, by a visiting age grouper whose mom was sitting in a deck chair at the end of her lane reading a book. (It was in the low 50s, and very windy out, so I can’t imagine that was much fun.) I chose a lane at the other end of the pool to do the following: 1000 scy warmup (400s, 200k, 200p, 200 d/s by 50) IM set—I didn’t have time for my full Pieces of IM set, so I just did the first half 8 x 25 @ :30, 2 each stroke, IM order, odds pretty, evens fast 7 x 50 IM pieces (FL/FL, FL/BK, BK/BK, BK/BR, etc) @ :55 6 x 75 IM pieces, odds K/S/K, evens S/K/S, @ 1:20 5 x 100 IM pieces @ 1:40 [avg 1:24] 300 warmdown + play That was it! It was fun swimming in the deep end and diving all the way down to the bottom of the pool during my warmdown. The age-group team was doing drylands all during my workout, which gave me something amusing to watch (and be glad I wasn’t doing) during my rest intervals.
Drylands: RC ex, 15 min captains chair leg raises, 2 x 25 long arm crunches, 2 x 50 knee tuck jumps, 10 standing broad jumps, 2 x 10 altitude drops, 2 x 10 squat jumps w/45 lb bar, 10 med ball slams, 2 x 10 Swim/SCY/Solo: Warm up: 600 various 16 x 25 shooters w/fins @ :40 50 EZ Main Sets: Did a variation of one of my Holiday 25 sets from the HIT forum, http://forums.usms.org/forumdisplay....lie-Livingston 2 x through 4 x 25 torque drill w/paddles @:45 4 x 25 burst + cruise @1:00 4 x 25 swim @ 100 pace @ :45 4 x 25 EZ @ :45 4 x 25 AFAP kick @ 1:00 8 x 25 EZ @ :45 10 x 50 DPS w/agility paddles & fins @:50 odds = back evens = free Total: 3150 +++++++++++++++++++++++++++++ I decided to split my drylands between today and tomorrow, so just did some core & plyos today. I hadn't done a drylands + sprint double in a while and my calves were cramping some of the second round of the speed set. I'm heading up to Pittsburgh tomorrow to check on the house renovations. Hope to see Jimby and Water Rat at the Sewickley practice on Friday. This new blog format is going to take some time getting used to. Can someone tell me where the blog control function is now? Hope everyone had a fantastic holiday! I know I did.
Updated December 26th, 2012 at 05:46 PM by The Fortress
SCY@Fort Myers Aquatic Center Air temp of 76, pool at 85!, 100% water clarity. Partly cloudy skies with humidity at 63% Warm up - 200 FR *Set 1* 4x500 on 1:00 rest RIMO FR - as 2(5x50) descend effort by 50BR - 50 Kick (on back)/50 SwimBK - as 2(5x50) descend effort by 50FLY - 50 Drill/50 Swim *Set 2* 2000 FR Swim, build each 500 by 100 1-5 Did 23:19.00 *Set 3* 1000 FR Swim w/paddles, fins - as steady state swim *Set 4* 10x50 on :45 Did 1-5)32-31, 6-10)32-30 Warm down - 100 EZ Comments: OK, here goes... ARGHHHH! 85 water temp!!! Aquatic staff said pool heater was left on all night by mistake. Oh well, did the best I could, but sure enough, after the first 500 yards of swimming I felt like cooked spaghetti. Set 1 - Today was supposed to be almost all FR at/or faster than AT pace, that was quickly revised starting with set 1, did a general 2000 yard swim RIMO trying to hold quality stroke form. Set 2 - After finishing set 1, I made a comment to swimmer in the next lane that his freestyle stroke looked pretty good, so from there we continued to blah, blah for about 20 minutes or so. By then the water did not seem as hot, and I pushed off to do 4x500s on 6:00 descending, but then flip turned at the end of first 500 and kept going, as the stroke flow and rhythm felt good. Set 3 - With the warm water, it was a good time to try the steady state freestyle swimming with paddles/fins. FGCU Head Coach Neil says they do it for EN1 & EN2 training as well as to help develop feel for long axis rotation. At first my tempo was slower, and I had to concentrate on keeping my kick steady and narrow, with long straight body alignment facilitated by a controlled EVF catch into the pull without excessive glide or outward lateral motion. After 500, I was feeling acclimated to swimming with the paddles/fins, and then slowly increased the pace a bit. The walls came up very quickly so for me, swimming in LCM will more fun. For a few brief moments I thought maybe this is a little how Sun Yang would feel. Yes... only in my dreams. Set 4 - Although I was feeling really hot again, I wanted to do just a little pace swimming off the clock. The 10x50s was to see what state I was in at the moment. I can say that doing 32 required less kick than a month ago so that's progress. Overall, in cooler water, I believe I can swim close to that pace for longer straight swims and sets.
Updated December 26th, 2012 at 05:17 PM by fdtotten
Well, I don't know what the H*** they did to the blog page, but I am not impressed. (Maybe it's just looking like this on the computer at work, I hope?) Everything is backwards & not where I expect it - I want it back the way it was, please. LCM, day four. My arms have recovered from Monday, thank goodness, but I would, personally, appreciate a slight drop in the water temperature. I don't care how cold it is outside, 84 degrees is too hot for me to swim in. Just call me a big fat fatty, but my 130lbs wants cooler water. 500 back/free 500 P 5 x 100 K on 2:00 10 x 50 on :50 2 x 800, second one P 400 steady state w/paddles & fins 8 x 100 K on 2:00 300 easy stroke/free 6 x 150 stroke/free/stroke on 2:50 100 easy Total: 6100 LCM Looking forward to getting fit & buff during this maximum yardage period with the team. Planning on doubles on this Saturday & the next - it may kill me, but I'm gonna try to do it, anyway!
Wed Dec 26th, 2012 Whoa, check out the new look of our forum & blogs, guess it's been a while since I posted. 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 1st weekend in April Swam: Thu Dec 20, Fri Dec 21 & Sun Dec 23 Did not swim: Sat, Mon & Tue (we had no practice Mon & Tue) haven't lifted weights in 4 weeks & it's time to begin again Ed Coates coached 6:30 - 8:00 dove around 6:40 SCY UT Swim Center main pool north end (no blocks) Swam with Mike & Keith beside David Alley, Jeff, Larry & Robert Killeen Warm up went around 300 Main Set Assigned: 12 x 150 done 100 IM 50 stroke on 2:15 desc 1 - 3 Did: 100's flutter kick with a board desc 1 - 3 Assigned: 800 K with fins Did: 4 x (100k, 50 skip, 50 strong) went 34 - 6 on my strong kick Assigned: 12 x 75 on 1:15 done 50 IM 25 stroke fast Did: 50 drill 25 K fast 300 FR swim do as few breaths as possible took 0 on 1st length, 2 on lengths 2 - 11, 1 on length 12, 21 total Next Meet: 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 UT Austin, TX
Updated December 26th, 2012 at 10:47 AM by ande
Swam w/ Kent, Dave, Dave and Brian. Did a big fly workout today. It's been a while since we did this last. Gets easier every time but still hurts. SCY 750 Warm up 2 Rounds of: * 25 Fly - :30 * 25 Free - :30 * 50 Fly/50 Free - 1:30 * 400 IM - 6:00 * 50 Easy * 200 IM - 3:30 (125 Fly/25 Bk/25 Br/25 Fr) * 300 IM - 5:30 (150 Fly/50 Bk/50 Br/50 Fr) * 175 Fly - 3:00 * 175 Free - 2:30 * 50 Easy * 10 x 50 Free - :45 * 200 Easy fly 12 x 25 - :40 * 1-4 Underwater SDK w/ fins * 5-6 Easy * 7 Hard Underwater SDK w/ fins * 8 Easy * 9 Underwater SDK w/o fins * 10 Easy * 11-12 8 SDKs, easy backstroke 150 Cool down (5600 Total)
Due to overnight snow in Dallas and cold over night temps practice was cancelled today. It's a shame because I was looking forward to a swim after a good Christmas yesterday. I don't believe the pool is open for public swimming later today either, but will try to get in for a stretch if it is.
My main focus for this year is long course nationals at Mission Viejo. Everything else in between is just fluff. My shoulders need a rest so I will be doing more kicking. Less yardage and alot of easy swimming for a while even with the meets I will be doing. 500 free 400 IM as fly drill/back pull/breast kick/free swim 300 free pull w/strapless paddles & bouy 200 kick free 100 free 8x25@:45 shooters to mid pool NO FINS! 500 free kick w/zoomers moderate pace every 3rd 25 fast 5x100@1:45 w/paddles as 50 free/50 back went 1:35, 1:35, 1:32, 1:31, 1:32 300 free EZ total 3000 yards
Had a nice swim.... 600 w/u Main set x2 3 x 100 (50 sw/50K) 3 x 100 200 400 (:15-:20RI) After that.... 200 easy 12 x 50 200 cd 4100 total it was a good swim, pool wasn't too busy. Had only one lane mate and she was pretty fast but not obnoxious. It was nice to get back into the water after taking a week off. At times I felt like i was swimming backwards.... Looking forward to getting some more yards in before the new years.
We're having a White Christmas here in Kenosha, WI. Flurries accompanied me in and out of the Y today; won't add much to the snow already on the ground, but it definitely feels a lot like Christmas. Today I wrapped up my 14th straight day in the pool. I was really tired and probably should've just taken the day off , but tomorrow the pool's closed, so I wanted to squeeze in in few more yards before the stuffing begins. I only did 2000 today: 1000 free in 17:00 200 br/bk 2 x 50 fr on 1:00 (:40-:41) 4 x 100 fr on 2:00 (1:27-1:28) 300 free cool-down Yesterday, even though I had done a 6000-yard swim the day before, I managed to get in 4000: 20 x 50 alt. kick w/ fins/free w/o (20:00) 10 x 100 alt. pull w/ paddles/free (20:00) 20 x 50 alt. back/free (20:00) 8 x 100 br (16:00) 200 fr (4:00) In my 14 consecutive days of swimming I logged 47,600 yards (I'm over 40 miles again already for the month). This will be my Wisconsin Water Warriors fitness challenge figure for 2012. I hoped to break last year's 48,000 (logged in the first two weeks of November), but I had too many days with only 2-2.5K swimming this year. And now that I'm hitting my stride again, there are too many forced days off. August through October this year were "off-season" or recovery months for me (27-31 miles/month swum instead of 45-55), so my build up only really started in November. I re-registered for USMS for 2013 on 12/22 (as it turns out, the same day I re-registered last year too!). It's not too early to start planning 2013, I ran into Scotty today at the Y and we're both planning to do the first WI masters SCY meet in mid-January, so we'll send in registration in a few days. I'm considering even doing something other than freestyle *gasp*. Maybe a 100 breast or 50 back. Definitely, one of my goals for 2013 will be to compete in a couple of other events besides distance free. I'm going to see if I can bring my 100-200-yard times down a little this spring. And, of course, my big goals are to knock time off my 1500-1650 and take big chunks off of my 5-10K times. I'm also going to learn Fly in 2013... there, I said it... so now I have to do it. Hope my fellow bloggers will hold me to that one. 2012 was all about building an aerobic base and endurance, and learning the flip-turn. 2013 will be about technique, gaining speed, learning (or improving) the other strokes. Who knows, maybe there's an IM in my future?
Today may have been my last swim of the year - depending on whether I can swim in Tyler (TX) or San Antonio. And it was a good workout. 5000 yards which is good distance and a sprinter's type workout. I swam hard and pretty fast. Swam next to Ray and then there was Peter, Dave, Dave, Andrei, and Teresa, Dave B.'s daughter swam a little while. 4x125 on 1:45 (<1:40's) 50 Back 4x125 on 2:00 (1:35's) 50 Back 5x100 on 1:30 (1:14 - 1:16) 50 Back 5x100 on 1:45 (1:13, :14, :14, :16, :13) 50 Back 6x75 Free w/paddles on 1:00 (:53-:58) 50 Back 6x75 Back w/paddles on 1:30 50 Easy 7x50 Free w/paddles on :45 (<:40) 50 Easy 7x50 Back w/paddles on 1:00 (:38 - :40) 50 Easy 4x25 Free on :20 4x25 Free on :30 4x25 Back on :40 4x25 Back on :50 200 Kick 200 Back w/paddles 200 Free 5000 yards 105 minutes Merry Christmas everyone - I hope you have a blessed Christmas and remember the real meaning behind Christmas.
Work had me up early this morning...got in a few hours, and fixed a trouble spot on the line that I'd been fighting for a while, so that is good. I got done in time to get over to the Y for the final swim available before closure for the Christmas holiday. I'm only swimming to keep my body "swimming" since I have a meet coming up in 5 more days from now down in Oregon. Otherwise I'd just take off the vacation time like the rest of the club team. But then I'd be bored at home as well... Warmup: 400 Free 300 Kick w/ board 200 Free Pull 100 Free (1000/1000) 18 x 50 Flutter Kick w/ board 8 @ 1:006 @ :554 @ :500 @ :45 (was supposed to be 2, but I wasn't going to make them)100 EZ Free (1000/2000) Main Set: Idea from KNelson's workout a few days back: 400 Free Pull @ 4:50 (went 4:35) 300 Free Pull @ 3:40 (went 3:28) 300 Free Pull @ 3:30 (went 3:30) I bagged it here, (3 x 200, and 4 x 100 left) since my muscles were hurting. I don't think I would've made the remaining tough intervals, and that's what I was going for. (1000/3000) 10 x 25 Swim w/ fins @ :35 Odds Free/Evens Fly8 SDKs on each, which passed the midpoint line in the pool(250/3250) 250 EZ --------------------------- 3500 Yards
Took my son to the pool today. Mostly splashed around a little but I managed to get a few laps in: SCY 200 Warm up 200 various stuff (SDKs w/ and w/o fins. No intervals) 400 IM Moderate pace - Too tired to do anything hard. 200 IM Kick 200 Cool down (1200 total)
Swim/SCM w/Teen Fort: Warm up: 600 various 8 x 25 scull various @ :15 RI 150 torque drill w/paddles Main sets: 10 x 25 burst + cruise @ 1:00 -- 5 fast hands breast, 5 dolphin on belly 50 EZ 4 x 50 w/parachute @ 1:45 50 EZ 4 x 100 DPS free w/paddles @ 2:00 50 EZ 4 x 25 kick w/board & parachute @ 1:00 100 EZ Total: 2150 +++++++++++++++++++++++++++ Hadn't really intended on swimming today, but Teen Fort wanted company at the gym pool. So I got in this mini speed/power workout while trying to preach the virtues of dolphin kicking with fins to Teen Fort. She doesn't seem to believe me! haha Merry Christmas everyone!
Swam easy at Mountain View. Had to borrow a kick board since I couldn't fit my swim equipment in the car with everything else. 500 free 500 kick alt 100 free/100 breast 3x200@3:30 free pull went 2:55, 2:51, 2:50 200 kick 8x25 shooters was making it to mid pool without equipment 200 back 200 free 100 kick My free kick felt really strong and fast today, but my thighs look too fat I the mirror. Good New Years goal! Total 2500 yards
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