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  1. Wednesday January 16, 2013

    by , January 16th, 2013 at 01:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, water temp of 80, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    500 DPS ABPT 50FR/50BK
    3x50 FR Kick on 1:00 desc 1-3; 45-44-43
    3x50 FR fins/paddles on 1:30 desc 1-3; 26-25-24
    3x50 FR on 1:15 desc 1-3; 29-28-27
    200 FR ABPT w/snorkel

    *Set 1*
    6(5x100 FR on 1:40, 1:00 rest)

    1. 1:06, 1:06, 1:06, 1:05, 1:04
    2. 1:05, 1:05, 1:05, 1:05, 1:04
    3. 1:06, 1:05, 1:04, 1:04, 1:03
    4. 1:05, 1:04, 1:03, 1:03, 1:02
    5. 1:00, 58, 58, 58, 57 (paddles)
    6. 56, 56, 55, 55, 54 (paddles/fins)


    200 BR as 50K/back, 50S

    *Set 2*
    4x200 BK on 3:30 desc 1-4

    1. 2:41
    2. 2:35
    3. 2:32
    4. 2:26


    *Set 3*
    3x100 on :15R BR Kick
    3x100 on :15R D Kick
    3x100 on :15R BR/Fly by 25

    *Set 4*
    3x50 FR on 1:30 desc 1-3; 28-28-27

    Warm Down
    300 FR/BK DPS ABPT

    Comments:
    Still tired, sore from swimming workouts and dryland weights, but not broken down.

    • Warm Up - ABPT is "As Best Possible Technique".
    • Set 1 - The first four rounds are what I hope will be my 1000 and/or 1650 pace at some point in the next six months. The last two rounds with the toys were to just have a little fun going fast, but they were harder to do than the first four rounds.
    • Set 2 - I have started to learn how to stay in the middle of the lane with the sun in my eyes. I like swimming backstroke, but still waiting for the clips to arrive so I can work on longer SDK off the walls. The SDK skills and conditioning will be a side project to my OW preparation, and if I can do some of it on a daily basis, over time it should improve.
    • Set 3 - Recovery swimming doing strokes.
    • Set 4 - a quick round of strong 50 FR.
    • Warm Down - Really making effort to start and finish workout with DPS and ABPT swimming.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/2013

    by , January 16th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    3 X 100 kick 2:15
    4 X 50 kick 1:00
    1 X 100 swim

    2 X 100 Im 1:45
    1 x 100 stroke 2:00
    1 X 50 stroke 1:00
    4 X 25 stroke :30 #4 on 1:30
    Three rounds. Round 1 fly, 2 back, 3 breast.

    3 X 200 3:00
    1 X 100 easy 2:00
    Two rounds. Descend 200's 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  3. 01.16.13 - Wednesday workout

    by , January 16th, 2013 at 11:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Phil. Phil is visiting from California. He's really fast.

    SCY

    700 Warm up

    8 x 50 - 1:00, descend
    * 1-4 - Fly
    * 5-8 - Back
    5 x 200 - 3:00 (Odds IM, evens 50 kick/150 free)
    50 Easy

    8 x 50 Pull - 1:00 2 easy, 2 hard
    50 Easy

    5 x 200 - 2:45
    50 Easy
    Got going pretty good on this. 1st 4 were 2:23-2:25, last one was 2:20.

    8 x 50 - 1:00, descend
    * 1-4 - Breast (Made :37 on last one)
    * 5-8 - Free
    50 Easy

    300 1 breath/25, breathe all you want on the walls
    6 x 50 - 1:00 Underwater sdk w/ fins down/easy back
    8 x 50 Kick - 1:00

    400 Easy IM cool down

    (5500 Total)
    Categories
    Swim Workouts
  4. Wed Jan 16th, 2013 LCM IM Day

    by , January 16th, 2013 at 11:52 AM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Swim Center was LCM this morning. It's set up for a micro meet this weekend, AKA the Austin Grand Prix

    Whitney Coached
    6:00 - 7:30 dove in around 6:38ish
    LCM UT Swim Center main pool
    Swam with Tyler, Mike, Todd, Marcio, Chris, Korey, & Keith

    Warm up
    went around 500

    Main Set

    400 IM done 50 mod 50 strong
    2 x 300 IM done 50 mod 25 fast
    3 x 200 IM desc
    4 x 100 IM desc

    800 FR

    16 x 50 on 1:00 desc 1 - 4


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  5. Week 15 - IM

    by , January 16th, 2013 at 10:57 AM (After a long rest)
    Felt much better today than the same workout last week. Still a little sore and stiff from weights but MUCH better.

    Warmup
    400 free
    6x50 catchup drill on 45
    800 reverse IM stroke/free by 25
    12x50 kick with flippers, fly down with arms at side, free back in streamline position on 50

    Main Set
    3x(2x100 IM on 1.30, 3x50 IM order on 50)
    8x75 free. 2 on 55, 2 on 50, 2 on 55, 2 on 50

    Warm down
    250 easy

    Total 4000

    15 minute VASA swim bench. This one is easy if you dont do it right, but I have been concentrating on trying to get my shoulders high so that it simulates a free catch and pull. I do sets of 20 with about 15 seconds rest between sets for 15 minutes.
    Categories
    Swim Workouts
  6. Wed 01/16/13

    by , January 16th, 2013 at 09:04 AM (Trying to Train Smarter, Not Just Harder)
    What is happening to January? Seems to be slipping away from me.

    It's a good thing I get up at O'dark thirty (4:50am) because I am not aware of it being a dreary day when I get to the pool, thus it has not affected me emotionally. It is going to be a dreary misty/rainy/grey day, and probably bring some of Old Man Winter to town - which is only fair since we've been enjoying high 70's and low 80's for the past two weeks. If I didn't have to leave the house & actually go outside, I might enjoy a couple of cold wintery days - I could get caught up on stuff in the house. Anyway, like I said, it's a good thing I get up before I see the dreariness. The swimming helps me stay more positive, in spite of the weather, too.

    Today was not my best workout. Can't believe I'm saying this, but there were just too dang many waves in my lane during the 12 x 100's, and I got a lot to drink on a couple of them, which helped me sorta lose my mojo.

    600 back/free
    300-200-100 P
    12 x 50 @ :45
    100 easy
    12 x 100 @ 1:20
    100 easy
    8 x 25; drill, 4-cycle, 4-cycle, sprint; repeat
    200 choice
    6 x 100 K on 1:40
    4 x 300 breast/free
    Total: 5400 SCY

    So, I'm on target for my GTD goal, fortunately. Heaven help me if I get sick or have some trip that messes with my yardage. I might never catch up if I let myself get behind this year.
    Categories
    Uncategorized
  7. Shoulders were much better today

    by , January 16th, 2013 at 07:20 AM (Mixing it up this year)
    Thank you foam roller for all your help with my knots! Still kept the workout more drill than swim.

    500 free
    500 free kick w/zoomers every 3rd 25 FAST

    8x25@:45 breast pull w/zoomers
    200 breast kick

    8x100@1:30 free w/strapless paddles & bouy held 1:23's

    4x25@:05RI accordian drill w/snorkle
    4x25@:05RI breast
    4x25@:05RI scull drill w/snorkle alt frontward and backward

    500 w/snorkle Easy

    Totday 3000 yards
    Categories
    Swim Workouts
  8. Tues, Jan. 15, 2013 7:00-8:20pm

    by , January 16th, 2013 at 12:53 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Free
    (500/500)

    Kick Fun:
    10 x 100 SDK w/ short fins @ 1:20 (1:16-1:20s) not fun, especially to basically start off the day with...
    (1000/1500)

    20 x 50 Free Pull @ :50
    My only comment here (which was to myself) WTF? Kick set with almost no rest, and now a pulling set that a baby can make?
    (1000/2500)

    Main Set: Continuous on the intervals

    1 x 400 IM @ 6:30
    2 x 200 Back @ 3:30
    4 x 100 Breast @ 2:00

    2 x 200 IM @ 3:30
    4 x 100 Free @ 1:20
    8 x 50 Fly @ 1:10
    (2400/4900)
    I ended up doing EZ Free on these 50s and got out afterward, my shoulder was giving my issues. Mainly just with fly, but it's enough to hurt and that's not good. "EZ" for a while, and hitting the rotator cuff exercises/stretchcords.

    There was another round of the set:
    4 x 100 IM @ 1:40
    8 x 50 Breast @ 1:00
    16 x 25 Free @ :35
    which would've brought us over 6100 yards. I finished after the 4900 yard mark at 8:20, still having 40 minutes to go. Not sure how much yardage was actually completed tonight, but it was a lot, and a lot of stroke stuff along the way.

    -------------------------------------
    4900 Yards for me...
  9. Workout 01/15/13: evening

    by , January 15th, 2013 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Yeah for double days! In with the team this evening after supper:

    200 FR/200 BK/100 ez w/u

    1 x 200 on 3:00 (did IM)
    4 x 25 on 1:00 No breather AFAP
    1 x 300 on 4:30 (did Bk/Fr/Bk by 100)
    4 x 25 on 1:00 Kick (did underwater SDK's, surfaced at flags)
    1 x 400 FR on 6:00
    (and then back down the ladder)

    (Did the last 200 was warmdown)
    (Masters/Rec/2300 yds/60 min)
    ------------------------------------

    Good workout, nice mix of distance (aim to keep even pace over 100's), and some fast work to help keep the lungs burning. Greg and Carol were there, and we settled into a nice rhythm. Carol's son Andy is training for his third Olympics in the sprint cross-country ski events, he was a little dude on the swim team when I was in high school.
    Categories
    Swim Workouts
  10. Week 15 - Tuesday weights

    by , January 15th, 2013 at 09:20 PM (After a long rest)
    We woke up this morning to a snow storm in Dallas. The ride to work was pretty slow and it was cold all day. I stopped at the pool on the way home and did weights and a short swim.

    Weights
    30 minutes of circuit training focusing on back and chest.
    5 rounds with 10 reps per machine, bench, military press, inclined bench, inside and outside lat pull downs, lower back, row.

    Swim
    30 minute stretch swim
    400 swim
    400 drill catchup/finger drag
    400 pull
    400 IM drill
    400 free

    I felt quite sore after weights, but loosened up after the swim.
    Categories
    Swim Workouts
  11. Tuesday, Jan 15 -

    The others had started 25 and 50 yard sprint sets when I got there. There was an open lane next to Keith had a lane, so I joined him. He had started a 500 so I warmed up with some 100's and then started in on a mainf set - up and down a laddrer. I can't say I like ladders, but I do think they are good workouts - combining speed/pace and endurance.

    Had a first today - as small as it may seem. I did a 200 yard Breast - never swam Breast that far. My knee was starting to give the last 30 - 40 yards but it didn't hurt too bad - it was as much ability to keep a proper kick as it was pain.

    Also worked my backstroke without paddles to get it in shape for the meet. I should do that more anyway.

    5x100 Free on 1:30
    Ladder set - 50 to 300 and 300 to 50 - in 50 yard increments; :45/50
    100 Back/Breast
    5x100 Back on 1:45
    200 Kick
    6x50 Back on :55
    50 Fly
    200 Kick
    50 Fly
    200 Breast
    3x200 Back w/paddles on 3:05
    200 Free w/paddles
    2x100 IM on 2:00

    5200 Yards
    105 minutes
    Categories
    Uncategorized
  12. Conditioning; slow day in the pool...

    by , January 15th, 2013 at 08:50 PM (Alex's swim journal)
    After doing one set of everything in the dry land conditioning routine today (I'm going to be feeling those lunges tomorrow... and the next day!) I got into the pool and swam some pretty slow times. I just had nothing left in the tank, only did 2800. My yardage is way down over the last couple of weeks, but since I've been doing more speed work and stroke work my body feels like it's putting in 5000-yard days instead of 2500-3500. Today I felt doubly bad because not only did I only swim 2800, but I swam it with painful slowness!

    2800 SCY/70 mins.:

    400 swim on 7:00 (6:44; fr)
    4 x 100 on 2:00 (1:30-1:33)
    2 x 100 IM kick on 3:00 (??)
    10 x 100 on 1:50 (alt. fr and pull w/ buoy + paddles; these were all mid to high 1:30s)
    5 min rest
    Broken 800 IM (:10 rest after each rep)*:
    4 x 50 fly
    200 back
    200 br
    200 free

    *I was so tired at this point that I honestly didn't pay attention to times, except I know my br had a lot of gliding and was probably averaging a 1:00/50; the free was about 3:20.

    So, on the FLOG, what should I call the Salo/Riewald conditioning (dynamic warm-up, injury prevention, core stability, foundational strength) program? I used light weights a couple of times, but I wouldn't call that weightlifting. I put myself down for 20 minutes of pilates, but I'm not sure if that captures it either.

    Updated January 16th, 2013 at 11:52 PM by mcnair

    Categories
    Uncategorized
  13. Tuesday 1/15/13

    Tuesday 1/15

    AM only Crossfit

    Warm-up:

    ladder drills
    4 Turkish get-ups (2 on each side w/ 20 lb kettle bell)
    3x5 reverse push-ups

    Strength W.O.D.:

    4x5 handstand push-ups

    W.O.D.:

    10:00 AMRAP (30 in. box, 65 lbs for clean/squat)
    1 box jump/1 clean to squat
    2 box jumps/2 clean to squat
    3 box jumps...

    RESULTS: got through 10 box jumps and 3 of the 10 clean/squats

    The White Death has threatened Little Rock again and so no pool time today. I leave you with another video, this one from this morning's Crossfit workout. After the WOD I wanted to see just how high I could jump:



    (My wife and the other Crossfitters there this morning insisted on taking a video. Not my idea. That was the second jump. I did it once and wife wasn't filming so they made me do it again!)
    Categories
    Swim Workouts
  14. Tue Jan 15th, 2013

    by , January 15th, 2013 at 05:15 PM (Ande's Swimming Blog)
    Tue Jan 15th, 2013

    swam: Sat: LCM & Mon: SCY


    Added a countdown for days till my next meet
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in around 6:08ish
    SCY UT Swim Center main pool
    Swam with Tyler, Mike, & Ned
    beside Chris

    Warm up
    went around 500

    Main Set

    4 rounds of
    500 IM done 50 FL, 100BK, 150BR, 200 FR
    1:00 rest
    4 x 25 desc on 30
    100 easy

    10 x 50 k 4 on :40, 1 easy on 1:30ish

    500 FR with limited breaths per length
    did 8 lengths with 2 breaths per length then the rest with 3, still went 6:00


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Uncategorized
  15. Tuesday, January 15, 2013

    by , January 15th, 2013 at 04:01 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    400 S as 2x200 RIMO
    400 K as 2x200 RIMO
    3x50 FR/fins on 1:15 desc 1-3; 28-27-26
    3x50 FR Kick on 1:10 desc 1-3; 45-44-43
    3x50 FR on 1:15 desc 1-3; 30-29-28
    200 BR Kick

    *Set 1*
    6(300 on 4:00, 200 on 2:45, 100 on 1:30)
    #1-3-5 as FR Swim; 300s/3:32, 200s/2:18, 100s/1:07
    #2-4-6 as FR Swim/paddles; 300s/3:24, 200s/2:12, 100s/1:04

    *Set 2*
    3x500 on 1:00 Rest

    1. Back as 200 DPS, then build by 100
    2. Breast as 300 50 Kick/50 Swim w/snorkel, 200 K/S by 25 (no snorkel)
    3. Fly as 50 DR (RA/LA), 50 Swim


    Warm Down
    300 FR DPS

    Comments:
    Tired, sore from yesterday's workout and dryland weights.
    Set 1 - Basic endurance
    Set 2 - Staying in touch with the strokes
    Categories
    Swim Workouts
  16. Tuesday, Jan. 15

    by , January 15th, 2013 at 03:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 100 free @ 200 pace w/fins & agility paddles @ 1:45
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    2 x (25 AFAP free from a dive + 75 EZ)
    50 EZ

    2 x 50 @ 100 pace + 150 EZ
    free, 24 high
    fly, 25 fly

    200
    -- 25 front scull, 25 caterpillar fly drill

    A large resolutionist got into my lane at that point, so I decided to call it quits.

    Total: 2650


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

    My eyes were still sore, but I have only been in the water once since last Wed. So I tightened the goggles and decided to give it a try. Not sure it was one of my betters ideas ... I felt a bit sludgy from pool absence + the deep tissue.

    Ran across this on FB: http://www.swimbrief.net/2013/01/how...ial-missy.html. I agree with Chris deSantis on this. Very odd that people are complaining. In Teen Fort's school district we have a girl that will likely be the #1 or 2 college recruit next year (Janet Hu), and no one would dream of suggesting she shouldn't do HS swim. Though I suppose there are just more elite swimmers in the DC area that could skew our views.

    SS on paddles: http://www.swimmingscience.net/2013/...d-paddles.html. Kinda agree here. I've always thought paddles were more for technique work and DPS.

    Blog post by Paul Yetter, more for coaching age groupers, but still interesting: http://createperformance.blogspot.ch...-mistakes.html

    Updated January 15th, 2013 at 04:33 PM by The Fortress

    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -01/16/2013

    by , January 15th, 2013 at 03:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    20 X 25 fast(choice) :30
    Swim #10 and #20 easy

    1 X 200 kick 4:15
    8 X 50 kick 4 on 1:10 4 on 1:00
    1 x 100 swim -

    4 X 50 1:00
    1 X 100 easy
    Three rounds, choice.
    50's: descend to 100%

    4 X 250 pull 3:45
    150 cruise/100 fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  18. 01.15.13 - Tuesday workout

    by , January 15th, 2013 at 01:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Dave, Danny and Meredith. Mostly a sprint day with some 100s and some fly tacked on at the end.


    SCY


    600 Warm up
    4 x 100 IM - 2:00 (Odds drill, evens kick)
    4 x 50 - 1:00 descend to 200 pace
    50 Easy


    8 x 25 - :50 (dive from side/block, sdk to 15m and cruise)
    50 Easy


    8 x 25- :45 sprint (dive from side/block)
    50 Easy


    8 x 25 drag race shooter from mid-pool to wall - 1:00
    100 Easy


    3 Rounds of:
    * 25 AFAP/75 Easy - 2:00


    3 x 50 - 1:00 @ 200 pace (Made :31-:32)
    100 EZ


    3 x 50 - 1:30 @ 100 pace (Made :28-:29 Finally got going a litte)
    100 EZ


    3 x 50 stroke w/fins - 1:15 2 breaths per 25
    100 Easy


    3 x 50 kick w/fins - 1:15 2 breaths per 25


    100 Easy fly
    200 Timed fly (2:48 *Was held by Dave at the start for a couple seconds. Once he let go, he charlie horsed my right leg... not my best start)


    5 x 100 Fingertip pull - 1:20


    100 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  19. 1|15|13

    by , January 15th, 2013 at 01:37 PM (Blog)
    SCM at club
    1775
    Warmup
    10 x 50 @ 1:00 free with snorkel


    Set I
    6 x 50 @ 0:90 back
    - about 0:58s

    Set II
    24 x 15 @ 0:20 turn drill
    - about 0:11 0:12s

    Set III
    20 x 25 @ 0:30 free with snorkel

    Set IV
    5 x 25 @ 2:00 free from side dive
    - form, easy sprint, streamline

    Set V
    10 x 25 @ 1:00 kick with board and snorkel
    - 12.5 fast/12.5 easy breast


    Left shoulder is still nagging me. I am assuming it is from the following combined events:
    1. A drill where the arm recovers slow. Pops if I do this, need to let it free fall2. Exhausted muscles from intense stretch band training. Also note to avoid overhead variation
    3. Excessive downward facing dog pose
    4. Excessive streamline position with turn drills

    Need to force myself to let it recover completely for the remainder of the week. Any resistance training involving shoulder will be thereputic.

    Updated January 15th, 2013 at 01:43 PM by __steve__

    Categories
    Uncategorized
  20. Workout 01/15/13: morning

    by , January 15th, 2013 at 11:03 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk w/u

    Put on snorkel and do (:05 sr between all):
    400 FR with agility, 50 FR fast, 50 kick with board
    300 FR strong, 50 FR fast, 50 kick with board
    200 FR with agility, 50 FR fast, 50 kick with board
    100 FR strong, 50 FR fast, 50 kick with board

    4 x 25
    - evens skull
    - odds underwater SDK (rotate 90 degrees every 6 yds or so)

    4 x 50 stroke (Medley Relay order)
    50 ez and out
    (Solo/Rec/2150 yds/40 min)
    --------------------------------

    Nice to hop in the water this morning. It's been a long week at work after the pharmacy move, and relative lack of workflow. This weekend I established one, and also played bball on Sunday night with the guys (Preston stayed home to watch the Patriots game). Was going to swim last night, but had the opportunity to organize a last minute Bible study at my house with some of the guys and James, whose dad sometimes joins us at study and is home from Seminary in Louisville. Nice to get his perspective about some of the issues that seem to be coming up when us old folks get together.

    Had to wait a bit as the lifeguard called in sick and the Rec director was running late (plus she forgot her keys). It was a good thing, though, as we just huddled in front of the entrance and talked, those going to swim and those headed for the weight room, about upcoming weddings, family news, and the like. Then a nice swim.

    Updated January 15th, 2013 at 12:26 PM by rxleakem

    Categories
    Swim Workouts