View RSS Feed

All Blog Entries

  1. FAST Fri Sep 7th, 2012

    by , September 7th, 2012 at 10:48 AM (Ande's Swimming Blog)
    FAST Fri Sep 7th, 2012

    Thu swam

    LCM Mabel davis Pool
    Whitney coached
    6:00 - 7:30 dove in 6:10
    swam with GULL & Mary
    beside Chris, Todd, Marcio,
    Todd, Jim Dick & Sloan,
    pool was warm

    Warm up
    did 500

    Main Set

    8 x ??? on 8:00, pick 100, 200 or 400
    do the same thing each time, you can change strokes
    did 200 FR
    went 2:25, '6s, & 7s, most were 6's
    2 beat kicked the first 5,
    6 beat kicked the last 50 on #8
    dove 4 - 8
    went 2:20 on #8
    pool was warm, can't wait to swim in a cool pool

    swam down 100 after each
    Swim Workouts
  2. Week #36 -- Sept. 3-9

    by , September 7th, 2012 at 10:35 AM (The Labours of SwimStud)
    Did #2 workout today as written. It was a good one!
  3. 09.07.12 - Friday workout

    by , September 7th, 2012 at 09:42 AM (Pete's swim blog)
    Swam w/ Kyle, Dave, Dave and Teresa. I'm pretty worn down and this was a big workout. Mostly looked for recovery where I could get it and tried to hold my stroke together.


    600 Warm up

    10 x 100 - 1:30 (odds IM, evens free)
    100 Easy
    Held 1:20-1:25 on the IM, 1:15 on the free

    5 x 200 - 3:15 Convert free to back
    100 Easy
    I pulled these. Made 2:40 on the 200 backstroke.

    4 x 100 - 1:15, last one hard
    Started about 3 seconds late and never got a rest. Left 2 seconds behind on the last one but came in 3 or 4 seconds ahead.
    1:00 Rest
    200 IM Kick - 5:00
    400 IM (5:45)

    4 Times through:
    * 4 x 50 - 1:00 IM Order
    * 1 x 50 Kick - 1:00 IM Order

    500 Cruise (6:25 - I used a pull buoy after 150 yards but no paddles)

    50 Cool down

    (5350 Total)
    Swim Workouts
  4. Short morning swim

    I swam at the Y this morning with Hannah. The pool was deliciously cool, and not at all crowded—we had a lane to ourselves the whole time. Here’s what I did:

    400 scy warmup

    8 x 100, odds FR desc. @ 1:30, evens IM kick steady @ 2:10
    8 x 50, odds IM build @ :50, evens FR kick moderate @ 1:00

    4 x 100 FR (25 sprint to feet + 75 easy) @ 1:45

    4 x 125 IM, with the extra 25 traveling through the strokes, FR to FL

    I cut the workout short after feeling some sharp pain on the outside of my left scapula on the last sprint. It subsided into just discomfort on the IMs, but I decided not to push things and got out after that. I think it might have just been a muscle spasm—the sprinting must come as a shock to my body at this point!

    I have a busy weekend planned—tomorrow I’m helping out with the CIBBOWS Triple Dip, and with a mile race followed by a 5/10K it will end up being a long day out at the beach. Then on Sunday I’ll going out to Lake Hopatcong, about an hour west of here, for the USMS 2M championship. Looking forward to it all!
  5. opposite of yesterday can you say SLOWWWW

    by , September 7th, 2012 at 08:09 AM (Mixing it up this year)
    My kick is bad but when I can kick with zoomers faster than the 2 ladies in with me and they are swimming with big fins. Can you say SLOW.

    Lucky for me it was long course and they moved out of my way after they were both almost to the wall and I just flipped before the wall and kicked back up to speed. I lapped at 300.

    1000 free descent pace
    500 free kick w/zoomers

    done as 3 moderate 1 fast
    4x50@1:10 fly w/zoomers last one in 51
    4x50@1:10 back last one 53
    4x50@1:10 breast last one 58
    4x50@1:10 free last one 41
    200 free w/strapless paddles & snorkle
    4x50 dolphin kickouts 3 fast fly strokes then easy free
    100 kick easy

    total 2800 meters
  6. Finally caught up to GTD pace!! 09/07/12

    by , September 7th, 2012 at 08:00 AM (Workout Swimmer)
    Congratulations! You are on pace for achieving your goal this year:
    FINALLY caught up to the GTD pace the computer recommends!! After having been 30 miles behind due to surgeries on both of my arms in April, it's nice to see that I will probably be able to get in the 500 miles again this year. I'm such a workout swimmer!!
    500 back/free
    5 x 100 P on 1:20
    500 K locomotive
    400 IM drill/swim by 25
    300 speed play by 25
    200 IM drill/swim by 25
    100 speed play by 25
    100 easy
    8 x 50 K on 1:00
    100 easy
    12 x 25 on :30 drill/swim, free then stroke every 2
    200 easy
    2 x 600 P, first one w/out paddles
    300 back/free, breast/free
    Total: 5100 SCY

    Although the 400 IM was tough, and the 5 x 100 P on 1:20 was marginally tuff since it was actually part of warm-up, I feel like today was sorta easy & wish I had a better workout. I really like pushing myself but I suppose a semi-easy day once in a while is ok. I think I need to decide that after the first 1500, everything needs to be seriously worked - no matter what pace the kids are going.
  7. Thursday, Sept. 6, 2012 7:00-8:30pm

    by , September 7th, 2012 at 12:32 AM (Fast Food Makes for Fast Swimming!)
    Happened to log into FB this afternoon between work and my kids soccer games to see this notice from the team:

    All practices tonight will be at EYAC due to a problem with WHS pool. 7-8:30 pm
    Basically, all 4 practice groups ended up being slammed together into the one 6 lane 25 yard pool, which happens to have a separate 12.5 yd deep tank that we made use of as well. It was a different type of workout, but still intense.


    The Black Group (my group) started off in the deep tank for the first 25 minutes or so. We ended up doing a lot of kicking, with a little swimming, but it was crazy fast sprints with little rest.

    ~30 lengths of the 12.5 pool AFAP Kick w/ board. Went in waves with 1/2 the group at each end. Basically we were getting about 10 seconds or so rest, if that.
    ~30 lengths of Free, which basically was a tight streamline kick, breakout, and 2-3 strokes to wall. Also did these in waves going the same pattern as above.
    At least we didn't have any collisions.

    Next was "Kick Wars". We paired off with someone who was our approximate size/ability level and did battle from the middle of the pool. Each person grabbed one end of the kickboard and went against each other until one person lost by being pushed against the wall behind them. If you've never tried this, it's a kick in the ass for sure! Some of the most intense kicking I've done in a while. I was paired off against another high school senior who was pretty powerful, and we almost matched each other in the middle of the pool until we both ran out of gas.

    At this point, we rotated to a few of the lanes for our actual 'swimming' workout.

    10 x 100 Choice @ 1:45
    I did all free, and started off "easy" going a 1:06 with little effort and fighting the waves of everyone in the pool. Wow. Going on this interval I was easily able to maintain 1:05/1:06s with minimal exertion. #9 was 1:04, and #10 was 1:01

    10 x 50 Streamline Kick on back @ 1:00 (went :44-:48s)
    All this kicking is kicking my ass. Masters swimmers aren't supposed to be kicking. We did all that back in the age group days...

    Now for the intensity...

    24 x 25 @ :30
    6 Rounds of Fly, Back, Breast, Free, going for maximum effort on each one.
    OMG this was tough. I've done 25s before, but don't usually put out the effort like I was doing tonight.
    Flys were :15ish
    Back/Breast completed
    Frees were :13-:14s

    Then...back to the deep tank for nothing more than...
    VERTICAL KICKING and other 'fun' stuff for the final 15 minutes.

    2100 Yards + ~ 750 yards or so of the kicking/swimming warmup in the deep tank...and the other non yardage intense kicking. I HATE KICKING

    It was a good day, but I sure hope things are back to normal tomorrow. At least work isn't too hectic. Only 10+ hour days starting at 5:00am.
  8. Thursday 9/6/12

    Thursday 9/6

    PM only LCM

    2x600 @ :15 rest 200 FR/100 BK

    10x50 @ 1:10 kick w/ board FR
    6x200 @ 3:00
    odd: 50 fingertip-drag/zipper drill/50 DPS
    even: D1-3 (2:42, 2:34, 2:29)

    100 EZ

    Total: 3000
    Swim Workouts
  9. Wednesday 9/5/12

    Wednesday 9/5

    PM only SCY

    1300 assorted kicking and drilling, nothing special.

    Total: 1300

    Followed that up with an exhibition water polo match between the ΠΚΑ fraternity and the UALR women's swim team (I represented UALR).
    Swim Workouts
  10. Thursday, Sept. 6

    by , September 6th, 2012 at 08:20 PM (The FAF AFAP Digest)

    600 various
    5 x 50 caterpillar fly drills @ 1:10
    12 x 25 shooters w/fins @ :40
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ
    4 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 1950


    Oh my, I had nothing today even after a recovery day yesterday. Limited the speed work to bursts. Note to self: do not do aerobic sets; they kill speed and leave me wasted. Or maybe one, but not two in a row.

    I've been reading Ahelee's reports on the ASCA conference she's attending. Couple interesting points:

    -- Dave Salo says the the best single piece of equipment is, ta da, fins. What good news for a fin addict.

    -- Dave Durden recommends vertical kicking between sets and leg dominant work.

    -- Nick Folker says not to worry so much about lifting heavy weight. The real focus is FLEXIBILITY-STABILITY-MOBILITY. Guess this is why yoga helps.

    -- Eddie Reese: "If you don't do it, you can't do it" -- more aerobic swimming, more fly kick. Breaststrokers gotta swim breastroke.

    -- Dave Salo: Bridge the weight work to swim by getting in the water after weights. Swimming should be efficiency based, not aerobic based. This seems pretty true to me. Aerobic work can often lead to practicing poor technique, the leading cause of slowness.

    Updated September 6th, 2012 at 10:53 PM by The Fortress

    Swim Workouts
  11. Thursday, 9/6/12

    by , September 6th, 2012 at 06:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Swam during my lunch hour today. Was nice to get a bit of sun.

    Warm Up (900)
    200 swim – 200 kick – 200 IM drill – 200 pull
    - except for drill I did all of the above as 100 free/100 back
    4 x 25 shooters (dolphin under water AFAP w/fins)/45

    Sprint Set #1 (400)
    1 x 100 strong free build - went 1:28
    1 x 100 AFAP free - went 1:18
    200 EZ - went 3:20

    Sprint Set #2; Free/Stroke (1000)
    Swim the following 2 x:
    12 x 25/45 FAST
    - 1st time through did IM order x3, 2nd time did as fly-free-back-free x3
    1 x 200/3:30 smooth - went 3:10, 3:05

    Kick Set: Steady Effort (500)
    300 flutter w/snorkel & board – 10sr – 200 on back

    Total: 2800 meters
  12. Fast IMs and back

    by , September 6th, 2012 at 03:12 PM (Chowmi's Blog)
    Wow! Now i'm a posting fiend!

    Today's workout!

    SCM, Baylor Fitness Center

    400 warm up

    12 x 50s on 1:00
    I used Speedo Optimus fins, kick on tummy and fist drills

    3 x 100 on 1:45
    1st IM
    2nd easy free
    3rd stroke (back)
    =>I wasn't sure what the program was, so decided to just go smooth - 1:26, 1:??, 1:30ish

    4 x 150 pull on ??
    =====>>> That would be a big no. I did 4 x 25's from a dive off the wall, fast to the 12.5, attempting to get some height and get my body (feet) up and over the water on the dive.

    3 x 100's on 1:45
    Ok, now it is clear what the theme is for the day!
    100 IM 1:20
    100 free recovery
    100 back 1:19
    Did these snappy without killing myself.

    4 x 100 on 1:30
    ===>>>>No. I interpreted this set as rest up for another blasto set of 3.
    Did 4x 50 easy; 1 dive

    3 x 100 on 1:45
    100 IM 1:18
    100 free easy
    100 back 1:17

    Easy 50 free

    The End

    This was pretty tough. Going from set 1 to 2 was pretty strong, but to eek out just a couple extra seconds was really tough on the 3rd set. Not bad IM times, given I haven't done much IM last year. I didn't even swim it in a meet last year. I might swim it this year. I think i'll keep the 100 back on the list as well.

    Tonight is meet the teacher night. I am excited to rotate around for my 6th grader's middle school schedule.
  13. Thursday September 6th - AM Weights

    My friend Dean is in town so I went to the weight room with him today. We did a mixture of his normal workout and mine.

    He usually does three times through a circuit of four or five exercises. Each exercise is done as many times a possible for one minute the first two rounds, and for 30 seconds with a lighter weight the third round.

    We did the following circuit with about 30 seconds between exercises. Weights listed are per round:
    2 sets for 1:00, 1 set for :30
    * Plank row @ 45 lb, 35 lb, 30 lb
    * DB chest press @ 35 lb, 30 lb, 15 lb
    * Standing DB press @ 25 lb, 25 lb, 15 lb
    * Standing DB curls @ 20 lb, 20 lb, 12.5 lb
    * Fast deep squats, body weight only

    We also did a slightly shortened version of my usual stuff:

    Seated calf raises
    2 set of 10 @ 210 lb.

    Back Extensions
    2 sets of 10 @ 45 lb.

    Kneeling cable crunch
    3 sets of 10 @ 95 lb.

    3 sets of 5 @ body weight (172 lb.)
    1 sets of 5 @ body weight + 15 lb.
    2 sets of 4 @ body weight + 15 lb.

    My arms were really feeling the circuit so I couldn't do more than 4 chin-ups by the end.
  14. Sarasota Y Sharks Masters 5:30 AM workout: 09/07/12

    by , September 6th, 2012 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30. 2:15
    2 X 100 1:40. 1:30
    4 X 50 descend 1:00. :45
    Two rounds.Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    10 X 50 5 on 1:00. 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40
    Choice. Two rounds with a break after round 1.

    1 X 400 6:00. 5:20
    4 X 100 1:30 1:20
    Two rounds swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Thursday, Sept 6 - Getting a Swim In

    Don't normally swim on Thursday because of Men's Group. But today is different because I'm heading to San Antonio for my Dad's surgery on Friday (prayers are welcome). Went to Men's group, came home to see my girls to school, packed, went to cleaner's, and went to pool to get a swim in. May try to swim in SA, but who knows.

    Swam by myself. Fortunately, I'm pretty good at pushing myself when alone. Only swam 60 minute, but worked it hard and was worn out.

    4x50 Free
    500 Free (6:50) on 7:30
    50/100/150/200/250/300 on :45/50 interval (kept adding 50 yards until I could not hold :40/50 pace)
    2 minute rest then back down
    300/250/200/150/100/50 on :45/50 interval (kept my pace under :42/50)
    100 Kick
    5x100 BAck w/paddles on 1:40
    2x100 Free

    Had not done a ladder (or hill, depending on who you talk to) since last spring. They may be the best thing for combining both speed and endurance. This wore me out.

    3600 Yards
    60 minutes
  16. Wednesday, Sept. 5 - Trying to Keep It Up

    Swam with Peter, Ray, and Kyle. The Dave boys were not there. Kept things going pretty good; but, I was pretty worn out afterwards. Was on my own after 3100 yards.

    4x200 on 2:45 (Had never swum faster than a 3:00 interval, plus with this being my warmup, I basically did a 800 yard swim)
    100 Back
    5x100 on 1:30
    100 Back
    6x50 Back on :50
    4x200 on 3:00 (Did 1 Free, Then 3 Back w/paddles - this was a push)
    100 Free
    4x100 on 1:30 (Kept at 1:20 pace)
    100 Back
    6x50 Free w/paddles on :45
    5x100 Back w/paddles on 1:40
    100 Kick
    10x50 Free on :50
    10x50 Back w/paddles on :50 (finished w/50's 'cause I was tired)
    200 Kick

    5300 yards
    105 minutes
  17. Back with my team

    Swam with Team New York today. That meant I was back in the basement pool at John Jay college (aka the dungeon), but the chance to see my teammates again after being away most of the summer was worth it!

    Brad coached, and here’s what I did:

    700 scy warmup (300s, 200p, 100 IM k, 100 IM drill)

    4 x 25 K @ :30
    2 x 50 FR @ :50
    1 x 100 IM @ 1:45
    1 x 200 FR pull @ 3:0

    4 x 25 K @ :30
    2 x 50 FR @ :50
    2 x 100 IM @ 1:45
    2 x 200 FR pull @ 3:00

    4 x 25 K @ :30
    2 x 50 FR @ :50
    3 x 100 IM @ 1:45
    3 x 200 FR pull @ 3:00

    4 x 25 K @ :30
    2 x 50 FR @ :50
    4 x 100 IM @ 1:45
    4 x 200 FR pull @ 3:00

    [I did the first 5 200s pull, then ditched the buoy and paddles for the rest of them. I was considering moving into the fast lane for the foursies, but both swimmers there got out after round 3. Empty lanes don’t stay that way long if I’m around--I moved over and had my very own princess lane for the rest of the workout, but kept swimming on my lane’s intervals. That meant Hannah and I got to do synchro IMs on the last round! It was hard to tell if our strokes were exactly synched for FL and BR, but on BK and FR we were spot on. Still waiting for that synchro IM to be added as an official event!]

    50 warmdown

    It was fun being back with a pool full of teammates!
  18. Fast 25 frees!!!

    by , September 6th, 2012 at 09:47 AM (Chowmi's Blog)
    I'll write this down here in my blog so's I don't forgets what I did:

    SCM, Baylor Fitness Center
    bright lights and still no blocks

    missed warmup

    8 x 50 on :45
    => I warmed up on this

    16 x 25 on :30
    2 fast w/6beat kick; 1 easy
    I know; it doesn't round to 16, but so what.

    200 easy kick

    10 x 50 pull or swim on :45
    => I went every other easy - savin' up for maybe another 25 free set comin' up! And if not, well, I didn't want to do 10 anyways.

    12 x 25 on :30
    2 fast w/6beat kick; 1 easy

    200 easy kick

    8 x 25 on :30
    2 fast w/6beat kick; 1 easy

    Easy 50

    Emphasis was on doing the 2 fast 25's with serious punch. The main focus was to have a super strong steady fast kick, so on those I went 100% legs/90% arms on #1 and 100%/100% on #2's, but holding the same time if possible. The 2nd 25 was the key 25. It's easy to do #1, but to hold on #2 is the back half of that 50 free. Also attention to breathing - ie, no breath or 1 breath which took great concentration before pushing off. I thought :30 was a bit tough with the breathing (self-imposed). If I were doing this set on my own, i'd do the easy on :45 and make a point of going no breath/1 breath on the 2 fast ones.

    This was a great workout for me. Just up my alley again!

    First day of my girls' Swimming Kidz program, so I did 30 min of yoga/stretching on my own during their workout.
  19. 09.06.12 - Thursday workout

    by , September 6th, 2012 at 09:05 AM (Pete's swim blog)
    Swam w/ Ray, Keith, Dave and Roger. Almost through out challenge set. I'm pretty confident I'll make it. Plenty of gas left after 9 x 100 IM on 1:25.


    600 Warm up

    Challenge set:
    6 x 50 - :50 IM Order/Free
    2:00 Rest
    9 x 100 - 1:25 (Held 1:20s, 1:18 on last one)
    100 Easy
    On #4, I pushed off backstroke and my left goggle popped off. Kept wondering if it would be better to take a couple seconds to fix it or just keep going. I opted to keep going and had enough time to fix them before #5.

    4 x 150 - 2:30 (Slowest stroke/fastest kick/pull)
    1:00 Rest
    4 x 150 - 2:30 (Fastest stroke/Slowest kick/free)

    8 x 25 - :40 (Down Free no breath, back spider scamper)

    10 x 100 up/down kick - 1:45 (:10) base stroke fly, start w/ 50 fly/50 kick

    200 Cool down

    (4500 Total)
    Swim Workouts
  20. i love days I can have my own lane

    by , September 6th, 2012 at 07:33 AM (Mixing it up this year)
    I just need to build my own pool. That's it period! Now how to get the money!

    Today I did a distance set even though I will probably get forced in with masters tomorrow. I lost the strap on my paddle druing the third set but was surprised how fast I could swim with the strapless paddles.

    500 free every 4th lap kick on back
    500 free kick every 3rd lap fast

    Main Set all free w/paddles
    200@3:30 EZ
    5x100@1:30 free @ 1650 pace went 1:18, 1:17, 1:17, 1:16, 1:17
    200@3:30 EZ
    5x100@1:30 free @ 1650 pace went 1:16, 1:16, 1:16, 1:17, 1:16
    200@3:30 EZ
    5x100@1:30 free @ 1650 pace went 1:15,1:16, this is were I changed paddles 1:20, 1:19, 1:18
    200 EZ

    200 EZ w/snorkle

    Total 3500 yards