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  1. Tired and Sore!!!

    by , November 15th, 2008 at 11:13 PM (A comfort swimmer's guide to easy swimming)
    Doing 5 events in a 1 day meet (within 4-5 hours) is a bit tiring! But I survived it and didn't do too bad although my final event was a tough one. So, here is how it went.

    1st event: 50 back. :32.38 My 2nd fastest time for this distance.
    I didn't get a real good warm up. The 1650 ran about 1/2 hour longer than planned so the warmup session was cut short.

    2nd event: 200 back. 2:46.41 split :37-:43-:45-:41. My pacing needs a bit of work but I'm satisfied with this for a first time race. Need to do more long 200-300 back swims at a faster pace to get used to going this distance. I did very few swims over 150 in my training leading up to this meet.

    3rd event: 100 free. 1:03.72 split :31.1-:33.62 1st 50 was way too slow!!! I had about 30-45 minutes rest after the 200 and felt like I should have gone faster but just couldn't seem to get the turnover going and my kick just wasn't there.

    4th event: 100 back 1:13.20 split :35.03-:38.17. My 2nd fastest ever and the 2nd 50 hurt. I'm surprised I swam this so well after the preceeding events.

    5 the event: 50 fly :32.12 This one was hard!! I don't think I had 10 min rest after the 100 back. I swam ok for 25 then was hit by the cumulative effects of the previous swims and really struggled to finish this.

    So now...question...Why was my 100 free so crappy and yet I follow it by one of my best 100 backs? There wasn't much rest, maybe 15-20 minutes.

    So one more week and another meet. I have another week to go in my 3 week taper so maybe I'll see better times next week.

    Updated November 15th, 2008 at 11:43 PM by poolraat

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  2. Saturday, Nov. 14

    by , November 15th, 2008 at 02:27 PM (The FAF AFAP Digest)
    Took the day off yesterday after the grueling Thursday practice & weights. I usually take Saturday off, but needed a break on Friday. Looking back, I think I've been training harder the last 6 months or so ... feel more broken down more frequently. I'm actually looking forward to resting a bit for Zones.

    Went to the gym for 90 minutes with my son this morning. He's done with cross country and is starting winter training for the crew season. So he's been lifting. It's nice to have a workout buddy on the weekend. Did weights, core work and RC work. Expect to be sore later, as it was an unusually long session.

    Going on a 5 mile run right now. It's warm and not raining!


    Edit: Only got in a 3 mile run. Got drenched!

    Updated November 15th, 2008 at 05:40 PM by The Fortress

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  3. Easy day today, meet tomorrow.

    by , November 14th, 2008 at 01:02 PM (A comfort swimmer's guide to easy swimming)
    Friday, November 14, 2008

    Swim meet tomorrow so today was an easy day. Even though I知 not fully tapered I hope to do well in the 200 back, which will be my 2nd event (the 50 back is 1st). I have never done a 200 back in a meet so this will be a learning experience. Judging by what I'm doing in practice, I'm hoping to finish with a time around 2:35-2:40.

    The other races following the 200 (100 free, 100 back, and 50 fly), I知 treating as just more speed work in preparation for next week痴 taper meet.


    500 continuous swim alternating free and back as:
    2 x 100, 2 x 75, 2 x 50, 2 x 25
    6 x 50 kick on 1:05, flutter kick on back
    6 x 50 drill on RI :15

    2 x (3 x 50 as descend 1-2, 3 easy) 1st time free, 2nd time back

    4 x 50 as 25 from blocks, all out through turn and breakout, then easy. #1-2 back, #3 fly, #4 free

    300 easy swim, mostly free and back and a little breast

    Total: 1900 yards
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  4. November 14, 2008

    by , November 14th, 2008 at 11:49 AM (Mike's Rocky Mountain Blog)
    A.M. Core Performance workout (I posted a thread asking if anyone had experience with this.)
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  5. Tricked!!, Thursday, Nov. 13

    by , November 13th, 2008 at 11:11 PM (The FAF AFAP Digest)
    AM -- 60 minutes at the gym, weights and core work

    PM -- swim with my team:

    Ack. I drove off to go to stroke night, but got make up freestyle night instead. I knew something was up when I walked in and saw the look on my coach's face. (She knows I'm not a freestyle junkie.) To make matters worse, there were very few people there 2 per lane) and no chicks. So I swam with the fast boys and put on my fins to keep up with the intervals on the main set. Paul Smith would scold me for this, but since he doesn't read the blogs, I'll miss the lecture ... unless someone else is up to it. At least I used no fins yesterday. So, here goes,

    Warm up:

    400 swim
    4 x 25 UW dolphin kick on :40
    200 kick
    4 x 25 UW flutter kick on :40
    (did about 3/4 length UW)
    200 pull (I swam)
    4 x 25 UW breaststroke pull outs on :40
    (I did dolphin kick instead)
    200 IM drill (I didn't get to this)

    This was a very difficult warm up. I'm not used to power kicking during warm up. I don't usually start in earnest until I've put in 700-800 yards or more. Not sure I liked this approach too much. I was sore from weights and could have used a little more standard warm up to loosen up.

    Main sets:

    16 x 100 (a disguised broken 1650, I think):

    Assigned:

    4 x 100 free on 1:15
    4 x 75 free/25 free drill on 1:30
    4 x 100 free pull on 1:15
    4 x 75 free/25 IM order on 1:20

    I did this:

    4 x 100 free on 1:15 (Geez! )
    4 x 100 back on 1:30 (easy by comparison )
    4 x 100 backstroke kick on 1:15
    (held 1:06-7, ouch! )
    4 x 100 back on 1:20 (skipped a 50 on #3 )


    200 EZ

    Next set:

    200 easy, 50 kick/50 drill
    200 broken timed swim with 10 seconds rest at each 50
    200 easy
    100 or 200 broken timed swim with 10 seconds rest at each 50 from the blocks

    Everyone was pretty exhausted and starting to get calf cramps, a common phenomenon among the fast oldsters on my team.

    I did the first 200 backstroke with finz from a push and went 2:06, even splitting it. Cramped immediately on the push off and swam through it.

    Then, a comedy of errors ensued. Everyone tried to do a 100 from the blocks and everyone cramped and had to pull up. Really painful. Eased out cramps and tried again. Suggested to my coach that perhaps sometimes we should sprint after warm up and then do the aerobic sets to avoid the cramping problems from built up lactic acid.

    Since I had no desire whatsoever at that point to "sprint," I just did another broken 200 backstroke with finz. Went 2:01, splitting 29, 31, 31, 30. So the good news is that I'm all ready for a 200 backstroke! Actually felt pretty strong.

    Did 150 C/D

    Total: 3850

    I'm probably going to go to my team practice on Sunday as I usually do, but then skip team practices until after Zones and do speed work on my own. There are just not enough sprinters on my team! I was way too tired and crampy to practice starts tonight, so I MUST do that on Sunday.

    Absolutely dead now ...

    Updated November 14th, 2008 at 10:53 AM by The Fortress

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  6. November 13, 2008

    by , November 13th, 2008 at 02:22 PM (Mike's Rocky Mountain Blog)
    Swam at EPIC
    Focused on being long/strong
    Alternated breathing L/R by length for stroke symmetry on long swims

    1000 FR
    1000 FR Pull
    6 X 75@ :15 Sec Rest (50 BR/25 FR)
    6 X 75@ : 15 Sec Rest (25 SDK/25 FL/25 FR)

    100 Warm down

    Total 3000 Yards.

    Updated November 14th, 2008 at 11:51 AM by alphadog

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  7. Thursday, 11/13/08

    by , November 13th, 2008 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up
    1 x 300 swim free and back
    4 x 25 kick fast RI :15
    4 x 50 drill
    (600)

    Main
    Repeat 2x, 1st time free and 2nd time back*
    {1 x 100 strong on 2:00 (went 1:09 free, 1:15 back)
    {2 x 50, strong on 1:00 (:33 free, :36 back)
    { 1:00 rest
    {4 x 25, FAST on 0:30
    {100 EZ swim down
    {rest 1:00
    * I did this set a week ago and even though my free times are the same, my times for the backstroke 100 and 50's dropped considerably.

    4 x 25 on 0:35
    alternate FAST Fly and EZ free

    1 x 50 free off the blocks FAST. (went ア:28)
    Build into turns, be VERY FAST on the walls!
    1 x 50 EZ
    (1000/1600)

    Cool down
    1 x 400 easy kick/swim
    (400/2000)

    Updated November 13th, 2008 at 01:11 PM by poolraat

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  8. November 11th & 12th

    November 11th

    500 w/u

    3 x 100 drill - r, l, finger drag, catch-up r:20
    12 x 100 1:35 (75 free/25 stroke)
    6 x 50 kick r:10

    100 EZ

    6 x 75 free 1:05

    50 ez

    6 x 50 1:45
    odds - ez
    evens - sprint

    100 c/d


    November 12th

    500 w/u

    4 x 50 drill

    2 x 200 3:00 descend
    2 x 150 2:15 descend
    2 x 100 1:30 descend
    2 x 50 1:00 descend

    50 EZ

    6 x 100 kick 2:20

    50 ez

    8 x 50 from the middle of the pool 1:30

    100 c/d
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  9. Copycat, Wed., Nov. 12

    by , November 12th, 2008 at 06:18 PM (The FAF AFAP Digest)
    Only had time for a quick workout today. Logged on to the forum, checked the blogs, and decided to steal Quicksilver's workout from earlier today (without the aerobic set -- no time). Thanks Quick!

    Warm up:

    700 of various swim, kick and drill

    Kick set:

    20 x 50 kick on 1:10
    odds, flutter kick with board
    evens, backstroke kick working underwaters (10 SDK off push and 8 SDK off turn)

    100 EZ

    Speed set:

    7 x 100 backstroke on 2:00 done as:

    100 smooth
    75 easy, 25 fast
    50 easy, 50 fast
    25 easy, 75 fast
    50 fast, 50 easy
    25 fast, 75 easy
    100 easy

    100 C/D

    Total: 2600
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  10. Wednesday, 11/12/08

    by , November 12th, 2008 at 12:22 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, November 12, 2008
    Solo, SCY

    Warm up
    1 x 300 choice
    4 x 50 on 1:00 ALL DRILL
    4 x 25 on :45 FAST KICK
    8 x 25 on :30, odds fast, evens easy
    (800)

    Main
    4 x 150 back on 3:00
    #1: 50 fast / 100 EZ (2:15)
    #2: 100 fast / 50 EZ (2:10)
    #3 150 fast (2:04)
    #4 easy
    4 x 75 KICK on 2:00
    did these as fast dolphin/moderate flutter/fast flutter
    (900)

    Cool down
    1 x 500 swim easy free and back
    (500)

    Total: 2200 yards
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  11. Back in the water

    by , November 12th, 2008 at 11:23 AM (Mike's Rocky Mountain Blog)
    Workout at EPIC (SCM)

    Warmup
    400 Free
    400 Fly Drill
    400 BR

    5 X 100 @ 1:30 (Held 1:12)

    300 Easy/Long Freestyle

    20 X 25s @ :45 (3 Moderate/1 AFAP)
    1-4 FR
    5-8 FL
    9-12 BR
    13-16 FR
    17-20 BR

    500 Easy warm down

    Notes:
    I was amazed at how good I felt in the water despite taking 10 days off. Free sprints were in the 12+ range. Fly sprint was 13+.

    Updated November 17th, 2008 at 01:01 PM by alphadog

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  12. Speed Work, Tuesday, Nov. 11

    by , November 11th, 2008 at 04:24 PM (The FAF AFAP Digest)
    Successfully resisted the urge to go running this morning. Got an assist from one of our first really cold mornings. Instead, got a short speed workout in and will do core/RC work at home later.

    Warm up:

    600 swim-kick
    10 x 25 fly spin drill, alternating 2-3-4 kicks on each side

    Speed set

    2 x through with finz:
    100 strong on 2:00
    100 EZ
    2 x 50s AFAP on 1:30
    100 EZ
    8 x 25, alternate AFAP/EZ
    100 EZ

    Set 1:
    100 back, 1:00
    2 x 50 backstroke kick, 27s
    4 x 25 fast free
    (I can never get my times on 25s. Can't see the pace clock from the lane I swim in.)

    Set 2:
    100 dolphin kick on back with MF, :55 (jammed last turn and died on last 25)
    2 x 50 backstroke, 26.5ish
    4 x 25 fast fly

    500 dolphin kick on back with MF

    100 EZ

    Total: 2850
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  13. Bad Week or so

    by , November 11th, 2008 at 01:19 PM (Mike's Rocky Mountain Blog)
    I haven't made it to the pool in 10 days!!! This has been due to a combination of a planned break of 5 days, plus some fire drills at work and home. Today is the day I finally get back.

    I did take some time to do some planning, including:

    MEET SCHEDULE:

    January 10th - Winter Sprinter in Longmont
    February 28th - Loveland Sweetheart meet
    April 3-5 - State Meet

    EVENTS:

    At each of the meets, I will swim:

    50 FL
    50 BR
    50 FR
    100 IM (only if it appears that there will be adequate rest for the other events)

    Periodization:

    I still have some decisions to make, but the broad strokes are:

    Now - Jan 1
    In the water: (3-4 workouts/week @ 3-5K)
    50% Aerobic conditioning (for weight loss)
    25% Anaerobic (Lots of kicking/SDK)
    25% Speed work
    On Land: (3 Lifting days/week)
    3 X 12-25 reps
    Core/Agility: (Twice/week)
    Finally going to use the $30 "Core Performance" book I bought
    Other:
    Use the opportunity to cycle or do stairs on non-swimming days to speed weight loss and increase speed work in swim sessions.

    Jan 1 - Feb 15
    In the water: (3-4 workouts/wk @ 2.5-4K)
    30% Aerobic (BR & FL too)
    30% Anaerobic
    40% Speed work (Kick/SDK too)
    On Land: (3 Lifting days/week)
    2-3 X 8-15 reps
    Core/Agility: (Twice/week)
    Same as above
    Other:
    Use the opportunity to cycle or do stairs on non-swimming (recovery) days to speed weight loss and increase speed work in swim sessions.
    Feb 16-Mar 15
    In the water: (4 workouts/week @ 2-3.5K)
    20% Aerobic
    20% Anaerobic
    60% Speed work
    On Land: (2-3 Lifting days/week)
    2 X 8-12 reps
    Core/Agility: (Three times/week)
    Same as above
    Mar 16 - April 3 TAPER
    TBD

    I'll continue to refine this and post in a Periodization thread. Comments are welcome.

    Updated November 14th, 2008 at 11:53 AM by alphadog

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  14. Tuesday, 11/11/08

    by , November 11th, 2008 at 01:08 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, November 11, 2008
    SCY, solo

    Warmup
    1 x 300 free
    4 x 50 drill on RI :10
    4 x 50 kick on 1:10
    8 x 25 as odds 12.5 extremely FAST/12.5 easy, evens 12.5 easy/12.5 extremely FAST. 1-4 free, 5-8 back
    1 x 100 easy free
    (1000)

    Main
    10 x 50 on 1:00
    1-4 free, Descend to FAST, #5 is EZ (went :40->:30)
    5-8 back, Descend to FAST, #5 is EZ (went :42->:35)

    8 x 25 on 0:45
    odds FAST fly, evens easy free or DAB

    4 x 50, 4:00 for each two 50s
    odds are backstroke off the blocks AFAP, with STRONG FINISHES (went <:32 on both)
    evens are EZ
    (900)

    Cool down
    1 x 300 on 50 kick 50 drill


    Total: 2200 yards
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  15. Monday, Nov. 10

    by , November 10th, 2008 at 04:47 PM (The FAF AFAP Digest)
    Sent in my entries for SCM Zones today. Will only swim the 50 free, 50 breast and 100 IM on Sunday. Just swimming the 50 breast for fun. Hoping for good times in the other two events. I went 29.2 in the 50 free earlier this year at the Albatross meet; should be faster than that. Haven't swuim the 100 IM in SCM in two years. I'm skipping the 100 back on Sunday because I already have a pretty good time this year from IGLA (1:11) and it's back-to-back with the 100 IM, for which I have no time.

    Still feeling run down and sore today, so I skipped my morning spin class today. May go easy on the cross training this week. Can't wait for a deep tissue massage I have booked for Thursday.

    Today, SCY, solo:

    Warm up:

    600 swim-kick
    6 x 50 fly drills, 15 RI

    Main sets:

    9 x 100 backstroke with fins on 2:00,
    descend 1-3, 4-6, 7-9, each set faster
    Went: (1:15, 1:10, 1:03), (1:12, 1:06, 1:02), (1:10, 1:04, 1:01)
    100 EZ
    (Chris S. was the inspiration for this set, as I recall him saying a few months back that, when you're broken down, experiment with pace or target time work)

    4 x 100 modified "power kick", 45 RI
    done as:

    - Push off on the opposite side of the starting blocks, kick 12 SDKs surfacing into cruise free with a strong 6 beat (overkick)
    - at the first wall finish hands first and go immediately into a 10 second all out kick against the wall.
    - Stop, then grab the backstroke start bar and go into a back start, 10 SDKs then cruise backstroke
    - immediately start 3rd 25 doing forward "V" scull (on your back, feet out of the water looking toward the opposite side sculling)
    - At the final wall when your feet touch pull into the wall then explode with 12 SDKs into easy free with overkick to wall.

    100 EZ

    5 x 50 backstroke AFAP with fins on 3:00, 50 EZ after each (went 26.5-27s)

    10 x 25, alternate easy speed fly, easy DAB

    500 dolphin kick on back with MF for core

    200 C/D

    Total: 3850

    Updated November 10th, 2008 at 04:58 PM by The Fortress

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  16. Taper, Week 2

    by , November 10th, 2008 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    Monday, November 10, 2008
    2,200 Yards

    Warmup
    1 x 300 swim, did back and free
    6 x 50 on RI :15 Drill Choice
    8 x {12.5 Extremely Fast /12.5 Easy Swim} on 1:00
    (1-4 free, 5-8 back)
    (800)

    Main
    8 x 75 on 2:00
    Descend 1-3 to FAST, - #4 is EZ free
    (1-3 free, went :57-:53-:47; 5-7 back, went :60-:57-:53)
    3 x 100 KICK on RI :30
    alternate FAST and EZ by 25s
    4 x 50, 4:00 for each two 50s odds are off the blocks FAST, with GOOD STARTS
    evens are EZ free (#1 fly - :33, #3 free - <:29)
    (1100)

    Cool down
    3 x 100 on 2:00 as 50 Dr, 50 Swim
    (300)


    Total: 2200 yards


    Will do a 45 minute class later today. That will be the last time I do spinning until after my meet next weekend (Nov. 22-23)

    Updated November 10th, 2008 at 02:24 PM by poolraat

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  17. Sunday, Nov. 9

    by , November 9th, 2008 at 03:44 PM (The FAF AFAP Digest)
    Took it easy this weekend as I've been feeling tired, a bit overtrained and sinus-y. Took Saturday off completely. Today, I slept in, which was fabulous! Put in 70 minutes at the gym with my son. Then, I went for a quick recovery workout in the warm (85 degree) SCM pool at my gym.

    400 warm up
    10 x 50 back on 1:00
    100 dolphin dive
    = 1000 meters
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  18. Two weeks to go...

    by , November 8th, 2008 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, November 8, 2008


    My big meet of the fall is in 2 weeks. I am also doing a meet a week from today but it will be a "practice meet" where I plan on swimming 5 events over a period of about that many hours.

    SCY, Solo

    Warmup
    1x 300 swim, as 100 free/100 back/100 free
    4 x 50 kick on RI :10 alternate dolphin/flutter on back
    4 x 50 drill
    8 x 25 choice on :30, did 1-4 free, 5-8 back


    Main Set
    4 x 200 free on 4:00
    1st 200: strong, (2:36)
    2nd: 100 strong (1:14), rest 10 sec, 50 FAST (:34), 50 EZ
    3rd: 2 x 100 strong (1:15) with 10 sec rest,
    4th: 4 x 50 strong (:35-:36) with 10 sec between each
    1 x 100 easy free

    6 x 50, 4:00 for each two 50s
    odds are off the blocks FAST, (back :34, Fly :34, Free :29)
    evens are EZ

    Cool down
    400 swim easy back and free

    Total: 2500 yards
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  19. Friday, Nov. 7

    by , November 7th, 2008 at 04:36 PM (The FAF AFAP Digest)
    Woke up early this morning to put Mini-Fort on a bus for a 3 day travel meet in NC. Still tired and was a bit unmotivated when I hit the pool today, which is somewhat unusual for me ... Looking forward to sleeping in tomorrow since the soccer season is over.

    PM Swim:

    400 swim
    200 kick
    100 fly drill

    12 x 100 on 2:00
    #1-4: power kick with fins
    (15 UW fast dolphin kick on belly, 10 easy free each length)
    #5-8: backstroke kick
    #9-12: 50 breast/50 free

    100 EZ

    24 x 25, alternate EZ/AFAP
    (4 free, 4 back, 4 fly fast)

    100 EZ

    50 back AFAP (cramped)

    100 EZ

    Total: 2850

    I had trouble with cramping again today. Going to book a sports massage! Planning on hitting the gym tomorrow.
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  20. 11/7/08

    by , November 7th, 2008 at 12:24 PM (A comfort swimmer's guide to easy swimming)
    Friday, November 7, 2008
    Solo, SCY

    Warmup
    1 x 300 swim
    6 x 50 on 1:10 fast kick
    6 x 50 on RI :10 drill
    8 x 25 on :30 choice FAST! (1-4 free, 5-8 back)
    1 x 100 Easy Swim
    (1200)

    Main
    Repeat 2x, #1 free, #2 back
    100 strong on 2:00 (free 1:10, back 1:20)
    2 x 50 strong off 1:00 (free :33, back :38)
    1:00 rest
    4 x 25 FAST off 0:30 (free :16, back :18)
    100 EZ swim down off 2:30
    (800/2000)

    Cool down
    1 X 400 easy free and back
    (400/2400)
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