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  1. Week 80 - Saturday

    by , April 12th, 2014 at 10:56 AM (After a long rest)
    I arrived back in Dallas at about 11pm last night and was in bed around midnight. I learned a big lesson when I got home; never give your wife a kiss when it's dark after being away for a week. I bent over to give her a kiss and she woke just as I was doing it and screamed so loud she woke the dogs and the kids. I was surprised she did not slug me. When she got over the fright she asked what I was thinking and despite my best efforts my explanation sounded like the disaster that did occur. The thought was well intentioned.


    This morning came way too early and I felt very tired and stiff in the warmup but loosened up as the work out progressed and had an awesome set of 400s pull and a couple of pace 100s today. The pool was setup LCM today.


    Warm up
    600 free with snorkel


    Main sets
    12x50 on 1min with fins swum as far as possible under water and sprint the rest of the way
    10x50 free on 40 pace
    4x400 pull on 5mins(yes this is correct)
    100 easy
    2x100 on 1.30 holding 400 pace.


    Warm down
    200 easy


    Total 3800 LCM


    On the 50s under water and sprinting with fins I loosened up and was holding 30s. The pace set I was holding 35s. When I heard the send off times on the 400s I just about choked and was given the option to go on a slower send off but decided to try it just to see how well I could do. I was really happy with how I did and felt on this set going 4:43,4:44,4:42,4:40 This is quicker than I swam 400s pull last summer and I think bodes well for a good summer of fast swimming. On the 100s pace I held 1:05s on both and despite them hurting I was very pleased.


    After swimming we lifted and did our normal 3 rounds with 10,8 and 6 reps per round going from 80%, max and fail in terms if weight.


    We did


    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside, lower back extensions)


    I finished with 7mins on the Vasa trainer which I always find difficult.


    A good workout. I plan on sleeping today.
    Categories
    Swim Workouts
  2. Week 80 - Friday

    by , April 12th, 2014 at 10:35 AM (After a long rest)
    Thursday was a very long and busy day; up at 4am and to bed after 11pm. When I woke at 4.15 friday morning I was so so tempted to go back to sleep but I dragged myself out of bed and headed back down to the Burlingame Masters workout. Today's workout was a sprint workout which is always a jolt to me. I was expecting to fel awful in the water but to my surprise I felt better today and other than being sleepy tired I had no side affects from the week of travel.


    Warm up
    400 free with snorkel
    12 x75 on 1min swum as 6x75 with 50 free, 25 kick, and 6x75 with 50 free, 25 stroke


    Main set
    4x100 free on 1.20
    4x75 IM no free on 1.05
    4x50 kick on 50
    4x25 free on 30
    4x(2x75 swum as 75 free fast on 1min, 75 kick fast on 1.10, 4x25 fast on 30, 50 stroke easy on 45)
    12x100 swum as 4x(100 base pace, 100 AFAP, 100 easy) all on 1.20 send off


    Warm down
    200 easy


    Total 4500scy


    On the first main set i was holding 1.02 pace on the 100s, 55s on the IMs, 40s on the kick. I worked the fast 25s throughout this workout and was holding 12-13s throughout.


    On the last round of 12x100s I held base pace the whole way and used this as a long warm down. So despite not really having a stellar workout time wise I really enjoyed swimming with the Burlingame masters and plan on going back the next time I am in San Francisco
    Categories
    Uncategorized
  3. Riverbank Friday

    I enjoyed a good swim with Hannah at Riverbank this morning. I printed out a HVT workout, but left it on the kitchen table—luckily Hannah had a good idea for our main set! Here’s what I did:

    700 lcm warmup (400s, 200k, 100p)

    400 FR, alternating 50 6bk/ 50 2bk
    4 x 100 IM @ 2:00 [held 1:40s-1:45s]
    400 FR, alternating 50 6bk/ 50 2bk
    3 x 100 IM @ 2:00 [held 1:40s-1:45s]
    400 FR, alternating 50 6bk/ 50 2bk
    2 x 100 IM @ 2:00 [held 1:40s]
    400 FR, alternating 50 6bk/ 50 2bk
    1 x 100 IM @ 2:00 [1:40]

    400 pull
    300 kick
    4 x 50 IM order buildIt
    100 warmdown + play

    This week I attended a marathon swim observer training clinic put on by 2 experts from the Catalina Channel Swimming Federation. I was really impressed by the procedures they have in place for swims, and I learned a lot that will be useful for future swims as well as observing and crewing. The sessions kept me up past my bedtime on two successive weeknights, but they were well worth it.
    Categories
    Uncategorized
  4. NW Zone meet is a No-Go

    by , April 11th, 2014 at 05:49 PM (Fast Food Makes for Fast Swimming!)
    I awoke last Monday morning with one of the worst pains in my neck/upper back/right shoulder that I've even had. I don't believe it's from anything I did at the meet with my swimming at LMSC Champs last weekend...I just think I slept a bit funny or something overnight.

    It was super painful, and I've been managing to get through work every day this week, and it's gradually been getting better, but every morning it feels like Bill Murray in the movie "Groundhog Day". I've swim a little bit on Wednesday, Thursday, and again this morning, but it really wasn't much. Thursday's swim was by far the best day though. I managed to do a set of descending 10x100s @ 1:45 interval, going from 1:07, down to 1:01s and holding them there for the final five 100s.

    I figured I'd be good to go this weekend, but then this morning I awoke with the pain pretty bad again. I could barely manage to get through 1500 yards in the pool at a nice 'n easy pace, let alone put some effort into the swim. I decided that it wouldn't be worth my time this weekend, especially since 4 of my 5 events are dealing with butterfly in some way/shape/form: 100 & 400 IM, 50 & 200 Fly, and 1000 Free. Ideally I wanted to throw down a good 400 IM, and try to better my 200 Fly time (2:11) from last November, as well as give Kirk Nelson a run for his money in the 1000 Free. I'm the #2 seed to him, and behind us two, it was a ways back to the #3 overall seed.

    Oh well...it's just a meet, and I won't have to throw away gas money this weekend...and I get to watch my kids at soccer as well. On a side note...my wife did some work on my back and neck an hour ago, and it feels much better. I told her I may go to Seattle anyway...and she gave me a look like I had better not!
  5. Friday, April 11

    by , April 11th, 2014 at 03:50 PM (The FAF AFAP Digest)
    Well crap, started getting sick last night. I was fine after practice and then all of a sudden sore throat, sore ears and a nasty cough. Think I caught it from Lil Fort. I really really hope it's not long lasting. I've had a nice long spell of health. I had planned on a hypoxic workout, but scrapped that idea as this thing is in my chest.

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    50 EZ
    4 x 25 burst + cruise @ :45
    50 EZ

    Main sets:

    30 x 25 @ 100 pace
    -- 50 EZ after each set of 10 for air
    -- first 10: free, 6 SDKs, 14s @ :40
    -- second 10: back w/fins, only 5 SDKs, 13s @ :35
    -- third set of 10: breast w/fins, 14s @ :35
    200 EZ

    30 x 25 kick w/fins & board @ 100 pace @ :35
    -- made them all, 12s
    -- wanted to do them all dolphin, but thighs were burning too much; flutter kick is more ankle intensive.
    200 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~

    Got in another 1500 of race pace work. This is my fourth race pace and seventh swim in a row. Never done that before; only doable because much of it was USRPT. Have a friend in town visiting for the weekend, so will have a couple days off from the pool. Maybe that will help vanquish this nasty cough.
    Categories
    Swim Workouts
  6. Week 80 - Thursday

    by , April 11th, 2014 at 02:05 AM (After a long rest)
    It's now 11pm pacific and I am so far beyond my normal bed time imam tempted to just stay up and wait for practice. I am very tired and today was a really long day. Despite being very tired I had a good day. I met pwb this morning and we had a really good workout with a superb group. In fact I enjoyed the workout so much I am going back tomorrow. I did not feel very fast today and put this down to general tiredness associated with a very hectic week but had a lot of fun.

    Patrick and I swam with Burlingame masters at the Burlingame high school pool, which is yet another awesome California 50m x25 yard pool. We swam scy and despite the water being a little warm for my liking it's really hard to complain when you have such surroundings and at least 6 guys all swimming really quick. It was a great training group.

    Warm up
    200 with snorkel
    1x300 free with snorkel on 3:45
    2x200 free with snorkel on 2:30
    3x100 free with snorkel on 1:10


    Main set
    2x(400 free moderate on 1:15 base, 3x200 descend 1-3 on 2:25,2:20,2:15, 50 AFAP, 50 easy)
    4x(225 pull on 3mins, 75 free on 1min, 25 AFAP on 30)
    5x100 on 1:30 swum 1,3,5 fast


    Warm down
    200 easy


    Total 5400scy

    I just hit the wall tiredness wise and will finish this post in the morning. Tomorrow is sprint day.
    Categories
    Swim Workouts
  7. Back on the blog... 100-200 PRs

    by , April 11th, 2014 at 12:11 AM (Alex's swim journal)
    Wow; it's been a while since I've had a chance to blog, so I haven't even been able to report on the Wisconsin state meet. As I mentioned in the run up to that meet (March 29-30), I was having some real shoulder discomfort in all the strokes but freestyle, so I decided to take it easy the week before and focus on the freestyle events: 100, 200, and 1650.

    My last 100 in a meet was in January and I ended up doing a 1:11; a week before the meet (after I had already sent in my seed time, of course, based on my earlier meet time) I swam a 1:08. At state I swam 1:07.04 and took the heat by .06 against our Kenosha YMCA team-mate Jen. She came back with a 1:06 at the IL state meet last weekend, which I couldn't do because I was in Tuscon, and made sure to let me know about it.

    I hadn't done a 200 free in a meet since last spring and was quite a bit slower then I guess (with a 2:45), but since I hadn't swum a 200 in meet context and my training has been so erratic this winter-spring I really had no idea how I was going to do... I think I put a seed time of 2:44 down. When I saw the other swimmers seeded around me in the mid- to upper-2:30s I decided just to go out and try to win the heat... as it turns out I faded pretty badly toward the end, and probably finished third or fourth in the heat, but my time was a PR: 2:35.86. My first time breaking the 2:40 mark. And it didn't feel too painful.

    The 1650 was really just to test myself and see what kind of pace I could hold, since I really didn't have time to prepare for this one. I swam 18 secs slower than my best time of 25:04 at last year's state meet for a 25:22... I took a look at my splits and they were not too far off of last year, but definitely fading in the middle third. I was averaging about :01 slower per 100. So my current pace is about 1:32. I really want it to be 1:25, so I've got some work to do.

    Last week I had a ball in Tuscon for a conference. The society ended up with a great deal at a swanky resort... but their "lap" pool was only about 20 yards long. Tremendous desert/mountain views though. Check this out:
    Click image for larger version. 

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    This week I start back into the training more earnestly. Will try to be more consistent and do the weights/x-training too for a little more injury prevention. Today for example I swam 2400 yards then got out and did 2K row on the machine and the following:

    2x thru...
    lunges w/ 20 dumbells
    bench presses w/ dbs
    squats w/ dbs
    military presses w/ dbs
    dumbell rows
    incline presses w / dumbells
    lat pull-downs

    The weights always make me feel so out of shape and the soreness of the first couple of weeks is awful (and not helping me in the pool), but I'll stick with it and be stronger for it I guess.

    Tomorrow I'll have to write more about the impending move... that's been taking up a lot of mental and emotional energy of late.


    TOTALS YTD:
    Swimming: 90+ miles
    Rowing: 36.5 K
    Categories
    Uncategorized
  8. Thursday 4/10/14

    Thursday 4/10

    PM only SCY + weights

    Swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick (alternating back/stomach), even: drill (alternating FR/BK) w/ fins
    4x75 @ 1:00 FR swim w/ paddles

    8x25 @ :40 BR kick w/ snorkel
    8x25 @ :40 BR swim w/ strapless paddles
    8x25 @ :40 odd: BR swim, even: FR swim

    600 w/ opposite fin + opposite paddle + snorkel

    Total: 3000

    Weights:

    3x10 pull-ups
    3x10 DB shoulder press (20, 25, 30)
    3x10 DB single-arm bicep curls (20, 25, 30)
    3x10 DB triceps extension (30, 35, 40)
    3x10 DB single-arm row (30, 35, 40)
    3x10 DB bench press (25, 35, 35)
    2x 3x10 "empty cans" (5, 8)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    Categories
    Swim Workouts
  9. Thursday, April 10

    by , April 10th, 2014 at 06:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    8 x 25 shooters w/fins @ :45
    50 EZ
    4 x 25 burst + cruise @ 1:00
    100 EZ

    Main sets:

    30 x 25 breast w/fins @ 100 pace @ :40
    -- aimed to hold 14s
    -- missed on #12, but just took an extra :40 rest
    250 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    -- only took 5 kicks to use the arms more
    -- aimed for 13s
    -- made them
    -- should do these on :35
    -- wanted to do 10 more, but I had to get out and head to Lil Fort's track meet
    100 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~~

    I wasn't sure if I could do three race pace days in a row (haven't done that since the move), especially after weights. But apparently that Hackett set isn't too taxing. I may try some more 100 pace tomorrow.

    Lil Fort won both the 800 and mile at her track meet. This was her first track race (or virtually any race) since last July. She's not at her top speed yet, but at least improving. Of course, her mommy has been struggling for awhile too. I'm glad I kept going to meets because at least she saw me persisting/persevering.

    Updated April 11th, 2014 at 10:18 AM by The Fortress

    Categories
    Swim Workouts
  10. 04|10|14 LCM

    WARMUP
    10 x 13M free on 0:30
    • 10's

    SET1
    10 x 13M free on 0:30
    • 7's

    SET2
    20 x 13M kick on 0:30
    • 9's

    SET3
    10 x 13M HUDKF on 0:30
    • 8's

    DRILL
    1000 various, F, S

    Updated April 10th, 2014 at 06:38 PM by __steve__

    Categories
    Uncategorized
  11. Wednesday 4/9/14

    Wednesday 4/9

    AM only SCY

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    3x200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x75 @ 1:05 AE DPS
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:00 AE DPS
    400 @ 4:40 FAST pull w/ buoy + paddles + snorkel (4:04)

    4x75 @ 1:15 FR kick w/ board
    4x50 @ :50 FR kick w/ board
    4x25 @ :25 FR kick w/ board
    100 EZ
    4x75 @ 1:00 FL kick w/ board + fins
    4x50 @ :40 FL kick w/ board + fins
    4x25 @ :20 FL kick w/ board + fins

    300 EZ

    Total: 4700
    Categories
    Swim Workouts
  12. Double, Wed. April 9

    by , April 9th, 2014 at 04:12 PM (The FAF AFAP Digest)
    Finally got in a double today. I used to do these fairly often in VA, but I've had difficulty fitting them in here with the pool being 30 minutes away. I'm guessing I'll feel it tomorrow.

    Drylands:

    RC/scap ex (I've been doing these daily since the shoulder problem started)
    kneeling ab crunch, 110 x 1 x 25, 110 x 2 x 15
    explosive leg extension, 90 x 3 x 15
    seated row negatives, 80 x 3 x 8
    goblet squats, 50 x 1 x 8, 60 x 2 x 8
    good mornings, 65 x 1 x 8, 75 x 2 x 8
    altitude drops, 8
    standing broad jumps, 5


    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ
    4 x 25 burst SDK + cruise @ 1:00
    50 EZ

    Main sets:

    On Patrick's recommendation, I tried the Hackett set. Only I used fins, as my shoulder is tender and doing 40 x 50 wouldn't agree at all. I did the fast ones backstroke and the easy ones backstroke kick. With the SDKs on backstroke, that was a sh*t ton of kicking. I figure that my 200 pace is 28 (100 pace 26, AFAP 24).

    16 x 50 @ :45
    -- every 4th one fast @ 200 pace
    -- 27-28s
    -- this felt like such short rest
    50 EZ

    12 x 50 @ :50
    -- every 3rd one fast @ 200 pace
    -- held 27s on all of them
    50 EZ

    8 x 50 @ 1:00
    -- every other one fast @ 200 pace
    -- 27-28s
    50 EZ

    4 x 50 all at 200 pace @ 1:10
    -- held 27s, one was 26
    250 EZ

    Total: 3400


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~

    The set was challenging, but I'd have to say a sprint workout is harder. But I guess it was good to use a different energy system.
  13. 04|09|14 scm

    WARMUP / DRILL
    1000 various F
    DIVE / DRILL / GLIDE
    33 x 12.5 @ 0:45 - 1:00 DFS free
    • Relay style (hang ten toes, hands free and fixed together)
    • Track style every second (left foot forward)
    • Track style every third (right foot forward)


    Recovery based, muscle memory and form minded, light yet speedy type of workout.

    Realizing the dive entry for me is quite a fine line between entering with arms and shoulders too flat, or with hands digging downward. To get it just right it seems I must let the hands dig just lightly upon entry following with a quick upward with forward thrusting counter pressure, then follow through spearlike. I had just two of them feel like that, both were with the relay style. If possible I need to master this ability then input it into the track style. This is why I've been doing alot of them. To help, I've been launching with light effort so the joints can hold up long enough to make forward progress (as the opposite can happen easily).

    Also kept close attention to glide - kick transition, to first arm pull and body position, first stroke breakout and subsequent armstroke cycle, while trying to keep peak streamline a constant programmed thing.

    Updated April 9th, 2014 at 09:13 PM by __steve__

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  14. Wed Apr 9th 2014 SCY

    by , April 9th, 2014 at 12:01 PM (Ande's Swimming Blog)
    Wed Apr 9th 2014 SCY

    Nats are 3 weeks and 2 days away

    Whitney Coached
    6:00 to 7:30 dove in at 6:05
    swam with Mike & Tyler
    beside Jim & Alley cat
    main pool

    Warm up
    went around 400

    Main Set

    20 x 25 bk on :20
    assigned 500 FR
    did 4 x 50 FR on 50
    100 easy

    16 x 25 br on :25
    assigned 500 FR
    did 4 x 50 IM order on 50
    100 easy

    12 x 25 FR on :20
    assigned 500 FR
    did 4 x 50 IM order on 1:10ish

    8 x 25 FL on :25
    assigned 500 FR
    did 4 x 50 IM order on 1:10ish
    100 easy

    4 x 25 SDK fast no breath

    10 sets of 3 pull ups on 1:00

    200 easy


    Next Meet:


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  15. Magic every which way

    This morning I swam at Riverbank with Hannah and Rondi. We had our own lane for most of the session, and this is what I did:

    1000 lcm warmup (400s, 200 RIM k, 200p, 200 RIM d/s)

    Quadruple magic 700s (ie variations on a 1/1/2/1/3/1/4/1 (lengths) theme)
    1. Fast/easy free broken magic 700:

    • 50 fast @ :45
    • 50 easy @ 1:15
    • 100 fast @ 1:30
    • 50 easy @ 1:15
    • 150 fast @ 2:15 [missed this by :02]
    • 50 easy @ 1:15
    • 200 fast @ 3:00
    • 50 easy

    2. Fast/easy free broken reverse magic 700

    • 200 fast @ 3:00
    • 50 easy @ 1:15
    • 150 fast @ 2:15
    • 50 easy @ 1:15
    • 100 fast @ 1:30
    • 50 easy @ 1:15
    • 50 fast @ :45
    • 50 easy

    3. ST (IM order) / FR magic 700—cruise pace, straight through

    • 50 FL
    • 50 FR
    • 100 BK
    • 50 FR
    • 150 BR
    • 50 FR
    • 200 FR
    • 50 FR

    4. ST (IM order) / FR double reverse magic 700 (easy pace, straight through)

    • 50 FL
    • 200 FR
    • 50 BK
    • 150 FR
    • 50 BR
    • 100 FR
    • 50 FR
    • 50 FR


    That was plenty of 700s—making the intervals on those first 2 took some effort, and I was feeling pretty spent after the fourth. I did an easy 250, contemplated getting out instead of finishing out my planned 5K, then decided to give myself a short easy set with what seemed like a doable get-out goal time:

    3 x 100 FR/BK @ 2:00, descending, <1:35 on last one to get out early [1:50, 1:41, 1:35+]

    Ugh—close but not under. Since I didn’t make the get-out time, I did an easy 50 and decided to do the set again, this time with better results:

    3 x 100 FR/BK @ 2:00, desc. [1:41, 1:34, 1:31—found my good energy again on these final swims!]

    300 warmdown + play
    Categories
    Uncategorized
  16. Week 80 - Tuesday

    by , April 9th, 2014 at 12:38 AM (After a long rest)
    I swam in the Santa Monica a Aquatic Center this morning. Instead of swimming with the master I swam in the lap swimming lanes; in hindsight I should have joined the Santa Monica masters. The session started out ok with me being the only person in the fast lane of a great 50m pool but ended with a pretty crowded lane with a woman who wore fins and was all over the place. She even complained when I accidentally clipped her as I passed. This despite kicking me in the face more than once with her fins. Apparently she did not appreciate me clipping her but a fin in the face was ok. Despite being annoyed I counted to 10 and pretty much ignored her. I swam most of my main set pretty well and enjoyed the really awesome pool.

    Warm up
    600 free with snorkel

    main set
    As many descending 100s starting at 1.30 and dropping a second per 100.
    8x50 kick on 1min

    warm down
    8x100 free with snorkel on 1.30

    total 4400lcm

    i ended up going down to 1:05 which was 26 x100s. A great setup!
    Categories
    Swim Workouts
  17. Tuesday 4/8/14

    Tuesday 4/8

    PM only weights + SCY

    Weights:

    3x10 RDL (70, 80, 80)
    3x10 back squat (95, 135, 135)
    3x10 single leg curl (30, 50, 70)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 110)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)

    Swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :30 V.S.

    2x
    2x100 @ 1:20 AE FL w/ fins
    4x50 @ :50 STRONG BK
    4x50 @ :50 STRONG BR
    2x100 @ 1:10 N.S. FR w/ fins

    200 EZ

    Total: 3000
    Categories
    Swim Workouts
  18. Workout 04/08/14: evening

    by , April 8th, 2014 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Spent the day grouting at the college as planned, and enjoyed a great Chapel service with a guest pastor from Oklahoma. I watched my niece at swim lessons this afternoon than went with her family (and my daughter) to the Art Show that her daycare put on before grabbing some pizza. A fun evening!



    Made it to Masters:
    200 Swim/200 Kick/200 Pull
    8 x 25 drill
    4 x 300's, done as:
    - 4 x 25 FAST on :45, 100 loosen, 4 x 25 on :45 (down FAST, back ez)
    - 2 x 150 on 3:30 Even Split (I did 200's: 2:24, 2:22)
    - 6 x 50 on 1:15 (1 ez, 2-5 = Quarter's Strong [I did 75's], last one ez)
    - 3 x 100 (50 pull/50 swim)
    (Masters/Rec/2200 yds/60 min)
    ------------------------------------

    Had a full pull, with GregJS, Carol, and Renee swimming the workout with me while Tim, Melissa, and Emily did their own thing. 9 entries so far for the meet in about 2.5 weeks, a little less than last year, where we had 39 swimmers. I think we'll be in the lower 30's this year.

    Greg is swimming up in the Burlington area this weekend at a first time meet - swim fast!
    Categories
    Swim Workouts
  19. Mon & Tues, April 7-8

    by , April 8th, 2014 at 03:50 PM (The FAF AFAP Digest)

    Monday:

    2200 EZ

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    3 x 50 fly drills
    4 x 25 shooters w/fins
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    4 x (25 AFAP + 75 EZ) @ 2:30
    50 EZ

    2 rounds:
    4 x 50 w/fins @ 100 pace @ 1:15, right into
    4 x 25 kick w/fins @ 100 pace (12s)
    100 EZ
    R1 = backstroke, holding 26
    R2 = breast, holding 30, one was 29

    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- trying to hold 12s, SDK to 15 m
    -- missed #3 right off the bat but kept going as is the protocol
    -- missed # 17, skipped #18
    -- cramped on #25 and skipped that one then kept going
    -- the last 10 felt pretty hard after the previous set
    -- next time I do this set, I think I will SDK less and swim more so the arms get more of a workout

    250 EZ

    Total: 3650


    ~~~~~~~~~~~~~~~~~~~~~~~

    Just did an EZ swim yesterday. I was pretty beat from the meet and the meet insomnia. In fact, last night I fell asleep during Game of Thrones and was in bed for 11 hours. Got in a very solid swim today with 1400 yards of race pace work.

    Here are the results from Zones, including split requests: http://www.patriotmasters.org/Coloni...ults/index.htm

    Does anyone know whether you can use a split request at a Canadian meet?

    I need a new suit. I am contemplating getting the Arena Carbon Pro Flex. Arena claims that the regular carbon pro is better for fly/free and that the Flex is better for back/breast/IM. I'll be swimming a lot of the latter at Canadian Nationals. Speaking of which, I'm going to really limit my events so that I'm only swimming 1 per session and so I'm avoiding anything in the early morning. At this meet, they are having a morning and afternoon session with a lunch break for the officials. How civilized! It seems I'll be doing more 100s than 50s at this meet, so will try to gear my training in the next month toward that. Does anyone have a favorite set they like for 100 training?

    I am heading back to the gym tomorrow. Rather dreading it. I'm going to try for shorter sessions during the next month so it doesn't totally kill my pool work.

    Updated April 8th, 2014 at 04:56 PM by The Fortress

    Categories
    Swim Workouts
  20. 04|08|14 SCM and drylands

    8 x 25 free on 0:40
    • 20's`

    8 x 25 free on 0:40
    • 16's

    5 x 50 free on 2:00 25 AFAP / 25 recovery
    • 14's high

    5 x 50 FK on 2:00 25 AFAP / 25 recovery
    • 20, 22, 22, 22, 22


    Still a little tired. Also only managed 4.5 hours of sleep (I usually get 7-8) because of a 9am dental.

    16 is my max speed for 25's done USRP. The only way to make it work would be with 12.5 - 15M reps

    On the FK AFAP's, the acidosis really kicked in and hurt on the last 5M of each except the first. The Free AFAP's created LA too, but not the painful type, was more paralyzing, but on just the last two reps.

    Concentrated on turning the recovery faster and getting up on surface all the way to the kick, and I did find it to be faster (unless I'm showing a training effect). But I'm not certain this would be feasible on a LC50, as this is my all-out CP swim - good for about 20M.




    Dryland Amendment:

    4 x 200 run on 1:00

    • 43, 42, 45, 46 (slow because of the 5 x 25 AFAP FK)


    5 each depth jumps from 18" using 4 resistance bands with kit

    Leg extensions, leg curls, calf raises, and RC dumbells

    Updated April 8th, 2014 at 08:47 PM by __steve__

    Categories
    Uncategorized