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  1. 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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  2. 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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  3. 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

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    Swim Workouts
  4. 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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  5. Last summer beach day

    I enjoyed a fun, mellow day at the beach today. I’ve been lackadaisical about my training this week—after the big P2P swim, I was initially so happy to finish with my body intact that I signed up for a couple of late-season races and started making plans for improving my speed with more pool workouts. But after that first burst of enthusiasm I found myself waking up and not wanting to go to the pool--I think I discounted the need for a mental break from training, if not a physical one. So for the last week or so I’ve not swum much, and have been just following my instincts about what feels fun to do rather than thinking in terms of shoulds.

    That meant I hadn’t gotten out to the beach yet this weekend. But I woke up this morning wanting to go, in part because I missed seeing my CIBBOWS friends. I arrived at Brighton around 10:30, and did a social 2-mile swim to the pier and back. I started out swimming by myself, but circled back to find some swim buddies after less than a half mile, just because I was feeling a little lonely. Luckily I found Patty and Capri to talk to, and we then spotted Mike swimming in our direction. (Patty prides herself in being able to identify swimmers by their strokes when they’re still quite far away, and she’s usually right). They sent me off with him, and we swam mostly together the rest of the way.

    I stayed at the beach afterwards for a good couple of hours, which included an extended in-the-water synchro session. The ocean temp was 75 degrees, perfect for goofing around in the water and chatting. By the end of our “practice” there were ten of us out there rehearsing various synchro moves and performing a rudimentary routine. We got a standing ovation from the guards when we were done, and at least one beachgoer asked where we learned our skills! It’s bittersweet to think that this is the guards’ last weekend at Brighton, and that summer is truly ending.
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  6. 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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  7. 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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  8. 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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  9. 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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  10. 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)
    Categories
    Swim Workouts
  11. 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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  12. Aerobic Sat.

    600 mix up

    500 EZ r/15
    5 x 100 r/5
    400 EZ r/15
    4 x 100 r/5
    300 strong r/15
    3 x 100 r/5
    200 strong r/15
    2 x 100 r/5
    100 strong r/15
    100 sprint

    100 EZ

    4 rounds of 4 x 50 r/ 15
    #1 fast
    #2 strong
    #3 fast
    #4 EZ
    Repeat
    I did odd rounds back, even rounds breast

    100 w/d

    4600 scy

    Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.
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