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  1. 09.04.12 - Tuesday workout

    by , September 4th, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Kyle. Dave and I stuck around for a few hundred extra yards at the end.

    SCY

    550 Warm up

    4 x 300 - 4:30; Odds IM, Evens Pull (4:25, 3:35, 4:15, 3:25)
    100 Easy

    8 x 125 - 2:00
    * 1-4 IM + 25 stroke
    * 5-8 IM + 25 kick
    100 Easy

    8 x 50 Kick - 1:00 IM Order
    1:00 Break
    8 x 75 - 1:15
    * 1-4 IM Order
    * 5-8 Kick/Stroke/Pull

    4 x 100 - 1:15 (I did pull - 1:10, 1:10, 1:10, 1:05)
    500 Cruise (6:25)

    400 IM easy - Cool down

    (5250 Total)
    Categories
    Swim Workouts
  2. back at the good pool yeah!!!

    by , September 4th, 2012 at 07:53 AM (Mixing it up this year)
    the Aquatic center was a wonderful 79 this morning so I was able to push it today.

    500 free
    8x25@:45 shooters w/zoomers
    8x25@:40 no breathers w/paddles i had to take 1 per swim
    4x50@1:15 torque drill w/paddles
    50 EZ

    6x25@:45 burst fly + cruise free
    50 EZ
    50@1:00 at 100 pace went 37
    3x25@:40 at 95% went 17,18,18
    200 EZ
    50@1:00 at 100 pace went 35
    2x25@:40 at 95% went 17, 18
    200 EZ
    50@1:00 at 100 pace went 34
    25 AFAP went 17
    200 EZ

    8x50@1:15 tombstone kick w/board + zoomers
    100 EZ

    Total 2750 yards
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  3. Monday Sept 3rd - AM Swim

    At home with Susan, Richard, and Josh.

    Warm-up (1400)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    8 x 50 @ :50, descend 1-4/5-8

    Set I (1200 / 2600)
    This is a shortened version of a Kerry O'Brien workout from the first workout of the Walnut Creek Masters Intensive Training Camp

    1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
    2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
    3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
    4 x 50 active recovery, 2 @ :50, 2 @ :60

    Set II (1400 set / 4000 total)
    6 x 50 @ :50 SDK on back with monofin (made all of them without major cramps, woot!)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater

    Set III (1500 / 5500)
    Pull set, negative split each.

    1 X 500 @ 7:30 - went 6:32
    1 X 400 @ 5:45 - went 5:15
    1 X 300 @ 4:10 - went 3:50
    1 X 200 @ 2:40 - went 2:30
    1 X 100 @ 1:15 - went 1:10

    200 easy

    ** 5700 **

    I was cruising through old workouts this morning looking for a set for today and came across the ITC workouts. That set was a real challenge for me at the time, even though I made them all the 50s and 100s were all touch-and-go, so I was pleased that today the 50s were all :35-ish and the 100s were all 1:10 - 1:14. I think I could have made all of the 100s on 1:15 - I will have to try that some time.
    Categories
    Swim Workouts
  4. Monday 9/3/12

    Monday 9/3

    PM only LCM

    5 to 1, 1 to 1 *

    3x100 @ :10 rest
    #1 and #3 w/ buoy 50 pull/50 scull
    #2 kick w/ board 50 FR/50 FL

    Total: 1300

    Short swim due to time constraints and because the wife wanted a partner to do a plyometric circuit. What I lacked in swimming effort I made up for in weights, abs, and the circuit!

    * 5 to 1, 1 to 1 is an old warm-up from my age group days. 5 lengths X, 1 length Y, 4 lengths X, 1 length Y, etc. In this case, X = FR and Y = kick FR on back in streamline.

    Updated September 4th, 2012 at 04:13 PM by Calvin S

    Categories
    Swim Workouts
  5. Monday, Sept. 3

    by , September 3rd, 2012 at 05:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    50 EZ
    5 x 50 free w/paddles @ :50
    50 EZ

    Main Sets:

    1 x 50 double shooter w/fins AFAP, 20 high-21 flat
    150 EZ

    1 x 50 dolphin kick w/board & fins, 25 flat
    150 EZ

    1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
    175 EZ

    1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
    175 EZ

    8 x 25 free w/parachutes & paddles
    50 EZ

    8 x 25 kick w/fins & parachute
    -- 4 shooters, 4 flutter kick w/board
    100 EZ

    Total: 3050


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

    I expected the pool to be mobbed and it was, so I adjusted the workout and didn't make it too long. I did have half a lane in the wide end lane with a decent swimmer rather than a wide-kicking noodler, at least.

    Had to take Sat & Sun off. I was in Pittsburgh deciding on renovations to a new house there. Did get a chance to see Jimby and Bill.

    I signed up for the NBAC long course meet next Sunday on the off chance I am amped to get up at the crack of dawn. I tried to sign up for all four 50s, but was rejected for signing up for too many events. That's a first! I wish the 50s were spread out better, but as it's just a speed workout, it's not a big deal.
    Categories
    Swim Workouts
  6. Labor Day, 09/03/2012

    by , September 3rd, 2012 at 05:31 PM (Trying to Train Smarter, Not Just Harder)
    OMGoodness, I actually did the whole thing. Why I try to keep up with these kids, I'll never know, and akshully, I'm not doing a very good job of it - but I do manage to keep the intervals & get a good workout in. Practice was from 7:30-10:00 this morning.

    600 back/free
    600 IM - drill/swim by 25
    300 kick
    5 x 200 IM twitch on 3:00
    100 EZ
    6 x 150 breast on an unknown interval - I barely survived as it was
    50 EZ
    8 x 125 kick on 2:20
    100 EZ
    18 x 100 on 1:20 ( 70-80-90% by groups of 6)
    16 x 50 (4 free, 4 stroke on :45 & :50 - my stroke was 25 back or breast & then 25 free - I was pretty pooped at this point!)
    200 easy
    12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
    100 easy
    Total: 7800 SCY


    I was so tired after this, I really was wondering if I would have enough energy to play tennis tonight - but amazingly, I've recovered. I haven't done this much yardage all at once for a very, very long time. I believe that my lunch-time swim tomorrow will max at 3000.
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  7. bad chemical imbalance makes for a short workout

    by , September 3rd, 2012 at 05:10 PM (Mixing it up this year)
    The pool chemicals were still off but not as bad as earlier that morning when the chlorine was at 13...yes 13...it was down to 9 when I got in. Temp was ok but I knew enough not to swim too hard or long so this was an easy 1500.
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  8. Sunday Sept 2nd - a surprising AM Swim

    At home with Susan.

    Warmup (1000)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (600 / 1600)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 25 @ :40 underwater SDK w/fins on left side
    6 x 25 @ :40 underwater SDK w/fins on right side
    6 x 25 @ :40 underwater SDK w/fins on front

    Set II (1400 / 3000)
    2 x
    * 4 x 50 @ :50, 25 fist drill + 25 free
    * 3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
    * 8 x 25 @ :40, no breath DPS free

    200 easy

    ** 3200 yards **

    I was feeling tired last night from yesterday's workout, so I consed up a Fort-style recovery workout by borrowing parts of several of hers. My go-to freestyle drill has been catch-up for a while now because I feel like it really helps me work on my stroke timing, but I saw that she often suggests one-arm drill so I included some in the warm-up. I haven't done that drill in a long time so I didn't really remember what it felt like, but on the first 100 I was quite surprised at how much stronger my catch felt while doing it, and I was shocked when I came into the wall and saw that I had gone a 1:14. This was a huge surprise because I am quite pleased with myself when I go a 1:14 for a 100 swim during warm-up, much less a 75 drill + 25 swim.

    I tried to think more about what I was feeling on the next 100 and again noticed that my catch felt stronger, but also that my kick was stronger during the one-arm drill than it was during the catch-up drill or swim. I normally alternate between a two-beat kick and a four-beat kick when I swim, but I automatically switched to a strong six-beat kick on the one-arm drill: Maybe to compensate for to dead time when the pulling arm recovers?

    With a little bit more effort, trying to be strong but not necessarily fast, I went 1:12 on the last couple of 100s.

    I definitely need to pay attention to this and try to get some of whatever I was doing into my normal stroke. I am not sure that I can sustain a six-beat kick for long, but I mostly just drag my legs along behind me now so I'll bet without too much effort I can make my existing two to four-beat kick more effective. I think the catch felt stronger because I was able to start it much earlier. I don't know why this would be, body rotation maybe, but I definitely need to work on this again.
    Categories
    Swim Workouts
  9. 09.03.12 - Monday workout

    by , September 3rd, 2012 at 11:12 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey and Danny. We slept in a little longer this morning and gathered for a 6:30 AM workout.

    SCY

    350 Warm up

    4 x 100 - 1:45 (IM Order/IM Order Kick)
    1:00 Rest
    4 x 100 - 1:40 (IM Order/IM Order Kick)
    50 Easy
    4 x 100 - 1:35 (50 Stroke/50 kick - use each kick and stroke)
    1:00 Rest
    4 x 100 - 1:30 (50 Stroke/50 kick - any stroke/any kick)
    1:00 Rest
    4 x 100 - 1:20 (50 Stroke/50 kick - any stroke/any kick)
    50 Easy
    made all but the last one

    5 Times through:
    * 100 Free - 1:30
    * 50 Free - :40
    * 40 Free - :40 (Flip at flags and accelerate from full stop)
    50 Easy

    300 Timed free (3:40)
    100 Easy
    200 IM Timed (2:42)
    100 Easy
    100 Best Kick Timed (Br - 1:26)
    50 Easy
    50 Worst stroke Timed (Bk - :38)

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/04/20122

    by , September 3rd, 2012 at 11:05 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:10

    1 X 200 kick + 100 swim

    8 X 25 fast :30 :40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

    3 X {4 X 75 1:20
    75's: 50 stroke, 25 free
    IM'ers: Round 1 fly, 2 back, 3 breast

    2 X 500 pull 6:40
    Negative split both swims

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  11. One fast 50 free

    by , September 3rd, 2012 at 10:31 AM (Chowmi's Blog)
    Sunday, 09/02/12
    LCM, SMU Outdoor pool

    I was feeling somewhat tired after the previous day's 3 x 100 fast effort. Although the main set was a good one for me, I didn't think it was a good one considering I had only one good 50 in me!

    500 warm up
    ==>petered out at 400 and goofed off in the corner again.

    12 x 50 kick on 1:00
    odds smooth
    evens 25 fast/25 easy
    Speedo optimus fins

    100/200/300/200/100 pull
    ==>that would be a huge no. i went to the diving well and did:

    4 x "25s" % increase
    4 x "25s" variables
    4 x running dives
    easy swims

    then came back 1/2 way thru the main set of

    12 x 50's, some easy some sprint

    there was an empty lane, as the 10k people had just finished, so I took it. I did

    3 x DIVES up to 25m

    and then did a

    FAST 50
    on coach's watch

    29.7

    Commentary: that did not feel so unpleasant. Knowing I was doing just one, with a coach starting me and using the stopwatch really helped. Sprinting more free has really helped, but I could have just as easily sat down in a lounge chair or taken a nap, so I wasn't really raring to go, but I made myself get up and go, like taking my medicine. I was pleased with my breath control (3 breaths) and that made a big difference in not thrashing at the end. But, again, it isn't a very fast time. It wasn't very inspired, either, just takin' care of business and coming down the pike at a good clip. I think I should target 28 mid for 50's done this way. And by that I mean my baseline, any-Sunday fast 50 time...that would ultimately put me in the mid to low/under 27 in meets. As the USA cut times get faster, I really need to get a stairstep faster!

    Later: Did Back & Biceps X and Ab Ripper X. I substitute most of the back exercises for my swim bench.

    Today: No swimming on Labor Day. I'll take a walk and do CoreX and my own stretching.

    HOORAY! Baylor should be open tomorrow. Finally, back to clean fluffly towels and good shower pressure!
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  12. Monday, Sept. 3 - Good Workout

    Only Ray and Dave B. were at the pool when I got there. Everyone else showed up a little later. Swam the first 500 with Ray and Dave. Then after I started the 100's they joined me for 3 of them. When Peter, Dave M., Roger, and Danny showed up, I scooted over so they could do their stuff together. Bottom line, I swam my own workout on my own.

    Best workout I have had in a while. I worked at maintaining my speed on shorter intervals. Pushed more than I have in a while and am still tired.

    500 Free (7:00 pace) on 8:00
    10x100 on 1:30 (started at 1:15, varied some but slowest was 1:19 - good for me - no paddles and :15 faster interval)
    5x50 Free on :45 (started at :35 but slowed to :40)
    3x100 Kick
    100 Free
    5x200 Back w/paddles on 3:15 (held all less than 2:55)
    5x50 Back no paddles on :55
    100 Kick
    4x25 Fly
    5x100 Free w/paddles on 1:30 (1:13 to 1:18)
    100 Kick
    5x100 Back w/paddles on 1:30
    100 Kick
    5x100 Free on 1:40

    5300 yards
    105 minutes
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  13. Saturday Sept 1st - AM Swim

    At home with Susan, Richard, and Michael.

    Warmup (1400)
    2 x
    * 1 x 200 @ 3:10, 3:00
    * 3 x 100 @ 1:40, 1:30 - descend
    * 4 x 50 @ :50, :45 - descend

    Set I (1500 set / 2900 total)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 75 @ 1:05 flutter kick with fins
    6 x 50 @ :50 dolphin kick with fins on back
    6 x 25 @ :45 underwater SDK w/fins

    Set II (1200 / 4100)
    8 x
    * 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
    * 1 x 50 @ 1:20 recovery

    ** 4100 yards **

    The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

    I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

    Updated September 3rd, 2012 at 02:13 AM by eric.carlson

    Categories
    Swim Workouts
  14. You know you are a swimmer when...

    You think nothing of taking a weekend swim and counting that as your shower. I know I am not the only one out there that has done this.
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  15. Sunday Funday

    Had a good swim!

    W/U 300 sw
    300 k

    6 x 150

    6 x 100

    6 x 50

    c/d 100

    3100

    It was a good swim. felt strong after yesterday's water polo scrimmage. due to the holiday, not many people were in the pool. hoping to get some time in the pool tomorrow.
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  16. Uncharted territory: 100 LCM Free

    by , September 2nd, 2012 at 08:55 AM (Chowmi's Blog)
    This is the last weekend in purgatory. I am making the best of our time away from Baylor and SCM noon workouts. Yesterday and today i'm swimming LCM workouts at SMU.

    I decided to have a good positive attitude about the workout's main focus of 3 x 100s. While my attention span and internal clock are set to under :30, I made the most of it and tried my best!

    Here is what we did yesterday:

    800 warm up
    200 swim/pull/kick/swim
    ==>no. 800 was too much for me. I stopped at 600 and goofed around in the corner.

    8 x 50 on 1:00 kick/drill
    I used my Speedo optimus fins. Drill was alternating scull or 1 arm; other arm at the side.

    5 x 100's on your lane's interval plus 15
    (fastest lane started at 1:40; our lane rounded up to 2:00)
    slow
    medium
    FAST
    medium
    slow

    1:35, 1:25, 1:11, 1:25, 1:35

    QUESTION: is 1:11 a good time?

    2 x 200 pull
    ==>no. I walked to the deep end and did 2 x DIVES PLUS BREAKOUTS

    3 x 100 on same interval above
    slow
    medium
    FAST

    1:30, 1:25, 1:11

    QUESTION: same question.

    6 x 50 on :55 recovery

    1 x 100 all out

    1:08 high according to coach. I would have said 1:09 flat so that makes sense.

    QUESTION: is this a good time? I think it's solid, given I never swim a fast 100 LCM, and I haven't swum it in a meet since USMS Nationals, LCM in 1998 (and I did a 1:02 at that meet). If I even split, that 34.5s. Assuming that I didn't, then I would say a 32, 36 split seems reasonable. I doubt I went out any faster than a 32, maybe 31, but I could not have come home any slower than 36 or 37, which sounds quite good to me from a push 100.

    I think my goal is to go 1:05 or even under in workout. That would mean a 30 or 31 but doing it with less effort, then coming back in 33 to 35. That seems a very reasonable and doable time with more LCM and comfort for a full 100.

    But do I really care? Only if I decided to actually swim the 100 in a meet. It may be my bonus event, so maybe I should add it to the list.

    +++++++++++++++++++++++
    Today I am not sure what will happen. I think there is some group that is going to be doing a 10k overlapping our workout, so I am resigned to squashed lanes and not doing what I want. I am prepared to just slog through yardarge, as there is no other swim option today (and doin' that 10k isn't one of them!!) and there's no workout tomorrow.

    +++++++++++++++++++++++
    Should I do another full cycle of P90X or just order stupid Insanity now and stop talking about it? What is the meaning of life? How much do I need for retirement? Such are the questions I ask myself these days.
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  17. Saturday, Sept 1 - Keeping It Going

    Swam at the Huntsville Nat with Peter, Bob, Bob, and Gina. Did a lot paddles today just trying to stay somewhat close to Peter. Pretty pleased with my pace. Now to maintain and try to make the faster times my base pace.

    150 Free
    400 Kick
    8x100 Free on 1:30 - Descended these from 1:22 down to 1:15 on the last one - good for me and for a 1:30 interval
    4x200 Free w/paddles on 3:00 - Descended these from 2:35 down to 2:31
    4 times through 50/100/50 on :55/1:40/:55 - Back w/paddles - the 100 backs started at 1:20, last one was 1:18
    2 times through 200/100/50 on 3:00/1:45/:45 - Free w/paddles
    2 times through 200/100/50 on 3:00/1:30/:45 - Free w/paddles
    3x100 Free on 1:40

    4650 yards
    85 minutes

    Updated September 1st, 2012 at 07:45 PM by David W Cochran (additional info)

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  18. Lactate Set in hot water not good

    by , September 1st, 2012 at 03:51 PM (Mixing it up this year)
    Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles.

    500 choice

    8x25@:45 shooters no fins
    8x25@:45 kick build

    3 x (4 x 25) variables @:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace

    100 EZ

    Main Sets:

    5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19
    8 x 25 kick w/fins @:45 -- 15 AFAP + cruise
    1:00 rest

    5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14
    8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP
    1:00 rest

    200 EZ
    100 EZ kick

    Total: 3000
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  19. 09.01.12 - Saturday workout

    by , September 1st, 2012 at 01:53 PM (Pete's swim blog)
    Swam w/ Dave, Gina, Bob and Bob in Huntsville.

    SCY

    400 Warm up

    4 x 50 Kick - 1:00 (no fins)
    8 x 50 IM Order - :55
    4 x 100 Kick w/ fins
    8 x 100 Free - 1:30 (1:12-1:13)

    4 x 200 Pull - 3:00 (2:20, 2:17, 2:13, 2:08)
    Descended these unlike yesterday when I blew it all out on the first one. Felt better. I didn't hit 2:05 but the 2:08 felt very smooth.

    4 Times through:
    * 50 Stroke - :55 (IM Order)
    * 100 IM - 1:45
    * 50 Stroke - :55 (IM Order)

    2 Times through:
    * 200 Free - 3:00 (2nd time, pull)
    * 100 IM - 1:45 (2nd time, 1:30)
    * 50 Free - :45
    * 200 IM - 3:00
    * 100 Free - 1:45 (2nd time, 1:30, pull)
    * 50 Bk - :45

    200 Cool down

    (5400 Total)
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    Swim Workouts
  20. Saturday, 9/1/12

    by , September 1st, 2012 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Did Workout #5 from Leslie's HIT for this week. Was a killer!


    Warm up/Transition:
    500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

    8 x 50/1:15 kick with fins
    odds = 25 shooter + 25 EZ
    evens = 25 build + 25 EZ

    3 x (4 x 25)/:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace
    - did round 1 fly, round 2 back, round 3 free


    100 EZ

    Main Sets:
    5 x 100 kick w/fins /2:00 -- descend to fast

    - flutter with board & snorkel, went 1:31->1:23
    - extra :30 sr

    8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
    - on back, 8 fast sdk then fast kick on surface
    1:00 rest


    5 x 100 w/paddles /2:00-- descend to fast
    - with freestyler paddles, went 1:30->1:21
    - extra :30 sr

    8 x 25 w/paddles /:45
    odds = AFAP
    evens = EZ
    1:00 rest


    5 x 100 w/paddles & fins /2:00-- descend to fast
    - back with fins & catch paddles, went 1:38->1:29
    8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
    - ave 18-19

    100 EZ

    Total: 3500 meters
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