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  1. Thursday, 10-11-12

    by , October 12th, 2012 at 12:50 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 swim - 200 kick/swim - 200 drill/swim - 200 scull/pull by 50's
    4 x 50/1:00 build + desc
    - did free went 40->35
    8 x 12.5/30 AFAP
    - 1-4 free, 5-6 back, 7-8 fly
    50 easy

    Set #1 (500)
    4 x 100/1:45-1:40-1:35-1:30
    - went 1:22-1:21-1:19-1:18
    100 smooth

    Set #2: Broken 100's
    10 x 100's/3:00 - NS # 1 - 5 listed below:
    #1 = 75 - 10sr - 25 - 1:22 -10 = 1:12
    100 easy
    #2 = 50 - 10sr - 50 - 1:20 - 10 = 1:10
    100 easy
    #3 = 50 - 10sr - 25 - 5sr - 25 - 1:24 - 15 = 1:09
    100 easy
    #4 = 25 - 10sr - 25 - 5sr - 25 -5sr - 25 - 1:28 - 20 = 1:08
    100 easy
    #5 = 100 AFAP off blocks - 1:09
    100 easy

    Warm down:
    4 x 75/20sr (25 kick - 25 drill - 25 swim)
    - did these IM order

    Total: 2950 yards
    Categories
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  2. getting back into swimming....

    by , October 12th, 2012 at 12:16 AM (Colleen Conway's blog)
    Here goes my first entry. My husband, and our little one have just moved to our first home in a new place. Luckily I have found a really awesome USMS club and place to swim in nj. There are great people to swim with, all different abilities and some good swimmers. The fact that they have a child watch is the main reason I can even do this because someone is there to watch my little one, such an amazing opportunity.

    I always felt like I have had unfinished business in swimming since I quit in college and senior year of highschool I really wasnt in it, even though I was a captain, just felt like there was so much pressure about getting into college, life, it wasnt fun. So now just feels like the right time, after having had my daughter last summer, getting back in and giving myself a year or so to see how I do will be fun.

    It helps that my husband was a swimmer, a flyer too, so I have actually taken his advice about my stroke, straightening my arms and not bending them. In the past, one of my old coaches said I swam like Tom Malchow with bent arms but it was ok bc it worked for him. So when my husband pointed out my bent arms I got defensive, but then I decided to take his advice, because he was a better flyer. I've been back swimming now for two months. At first the change felt weird now it feels amazing. Now I nag him to find out what I'm doing wrong.

    My 25's in the pool (doing 5-8 in a row) have gone from in two months from a 17 to a 15, from a push to touching the wall and looking up at the clock quickly. My three 25s off the blocks tonight were 13 but my dives felt horrible. Husband said I never kicked when I dove in haha. Just dove in and glided until I started swimming. I am also able to do 10 x 50s fly swim on .55 comfortably. My next goal is to do 100s fly in practice and for the 25s pushoffs hit 14 at least once or twice. (longterm goal 12!!) Off to sleeeeeeeeeeeep. Tomorrow I plan to attempt some 5x 100s fly in my practice.
  3. From A Dive, Thursday, Oct. 11

    by , October 11th, 2012 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 sculls (V sit, kickboard sit, front)
    50 EZ
    4 x 25 free no breather @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    1 x 100 IM from dive off side, 1:05 high
    -- Very psyched about this time! I was aiming for a 1:10. Splits were fabulous, as usual: 29/36. Even if I took it out slower, however, I'm not sure I'd come back any faster in free. My free always falls apart at the end of a 100 IM. This bodes well for a PR this season.
    300 EZ

    1 x 25 AFAP free from dive, 12 mid (bad breakout)
    75 EZ

    1 X 25 back shooter from the blocks, 12 flat, cramp on start
    75 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- did breast, 33 flatish
    150 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- went fly, 25 high (!)
    200 EZ

    1 x AFAP 50 free from dive off side, 26 low
    -- took 3 breaths instead of 2
    -- second breakout bad
    200 EZ

    6 x 40 w/bungee @ 2:00
    -- 2 breast 10 fast strokes
    -- 2 free 20 fast strokes
    -- 2 back 20 fast strokes

    2 x 40 kick w/bungee @ 2:00
    -- kick until taut and hold for :20. 1 back kick, 1 dolphin kick on back

    150 EZ

    Total: 3450


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

    Gave my fins a rest today and did a bunch of timed swims from a dive off the side. Really happy with the results. I feel like I'm getting back to the sweet spot I had last Spring in training (that eluded me over the summer). Getting psyched to rest a bit and race!

    Then had a follow up visit with my ortho about the elbows. He gave me a cortisone shot and tried to poke around in the tendon a lot with the needle. No healing effect from the cortisone, of course, but I would like a break from the pain. Even though the elbow looks swollen to me and my chiro thought it was swollen, the doc says no. Tennis elbow is always degradation; it's unclear why cortisone and advil help with the pain. (I can't take advil with the nitro patches.) He reiterated that it takes a very very long time to heal. Read: forget about most upper body weights for another 10 months. I'll just stick with the few exercises I can do that don't bother the elbow too much.
    Categories
    Swim Workouts
  4. 10 11 12 Thu Oct 11th, 2012

    by , October 11th, 2012 at 03:45 PM (Ande's Swimming Blog)
    10 11 12 Thu Oct 11th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00, dove in 1st
    Swam with Jim, Chris, Jeff, & Keith
    beside Todd, Tyler & Marcio

    Warm up
    15 minute swim
    did 50's on 45 & 40

    Main Set

    4 x 500 on 10:00 hold best ave
    on 1, 2, & 3 went 5 seconds behind Jim
    went 5:31, 5:24, 5:23
    felt pretty good, they were smooth & surprisingly easy

    Lead on #4
    went 5:08 which kinda surprised me
    that was one of my best in practice 500's this year and might be the best.
    did 100 to 150 easy after each swim

    2nd Main Set
    50 Drop downs
    start: at 1:00 stop: at 29
    drop interval by 1 sec after each repeat
    started out fly kick then switched to free around 49
    as I got to the low 40's my thighs felt crampy then I dropped out at 36, just wasn't feelin it

    500 easy after that

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  5. 10.11.12 - Thursday workout

    by , October 11th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Blakely.

    SCY

    600 Warm up

    6 x 300 Pull - 4:00 (3:25s... except the last one where my paddle fell off twice)
    100 Easy

    20 x 50 Kick w/ fins - :55

    6 x 100 IM/Stroke - 1:30

    12 x 25 - :40
    Odds hard stroke
    Evens no breath

    5 x 100 - 1:30 Descend (1:16, 1:14, 1:10, 1:08, 1:04)

    6 x 50 Kick/stroke - 1:00

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  6. Testing the waters for tomorrows meet

    by , October 11th, 2012 at 07:29 AM (Mixing it up this year)
    My whole focus lately has been getting a good 1500 Free which is tomorrow. I know I am not as fast as when I swam with the kids team but I am still fairly fast for me.

    Todays workout was just an easy long and loose one but with one descend set that sure felt good. I thought I started out too fast but as I got into it I got much faster.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim good kickouts on all turns
    500 kick w/zoomers
    5x100@2:00 as 50 back/50 free descend 1-5 went 1:43, 1:38, 1:34, 1:29, 1:25
    500 long and loose

    Total 2500 yards

    I am so ready to get down to Disney! Yes I am staying in the new Art of Animation Resort for this meet. And Saturday after the 200 fly I am heading to Hogwarts for some fun! Of course I will swim too!

    Updated October 11th, 2012 at 10:07 AM by Donna

    Categories
    Uncategorized
  7. Wed, Oct. 10, 2012 7:00-9:00

    by , October 11th, 2012 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    I was asleep for about 45 minutes off and on in the living room before making it over to practice (I should've stayed asleep in hindsight). OMG this was a killer night!


    Warmup:
    800 Free


    400 Dolphin Kick w/ board (EZ/Hard by 25s)
    • didn't make much of a difference on the EZ or hard. Dolphin kicking with a board is the most evil thing you could possibly do...well besides a 50 Back in a meet.
    • Leslie's gonna hit me now
    8 x 100 Free Pull @ 1:45 Desc. 1-4 & 5-8
    went from 1:10-->1:02, and 1:08-->1:00
    (2000/2000)

    20 x 50 SDK on back w/ fins @ :45
    made them kinda (started at :40s, slowly migrated my way to :46+ish or so by the end)
    (1000/3000)


    Main Set:



    500, 400, 300, 200, 100 Free @ LIFO +:30
    • need to descend your 100 avg. on each swim
    • John wanted Jared and I to start around 5:40 for the 500, and see what we could do. YIKES!
    • found out that Jared can't count when he's leading the lane on distance type swims. He did extra 50s on the 500 and 300 (I led the 400 so that was ok)
    • went 5:45 (1:09)/4:28 (1:07)/3:35 (1:11+)/2:16 (1:08)/1:02
    • I crapped out on the 300 and just couldn't maintain my speed
    200 EZ
    (1700/4700)

    4 x 200 IM Desc @ 2:50 ... "2:50!!!?!??!?"
    went 2:40, 2:40, 2:38, 2:35 and they hurt something fierce

    200 EZ
    (1100/5700)

    4 x 100 Stroke (non-free) @ 1:30
    Did Back (1:23, 1:22, 1:20, 1:15)

    4 x 50 Choice SPRINT @ 2:00
    went all Free, did :29/:29/:29/:28
    those last 10 yards hurt BAD

    300 EZ and out

    -------------------
    6600 Yards (a new record)

    =================================

    Lucky for me, tomorrow my son has a later night end of season soccer party with his team, and I'll make sure to attend it. I could use a day off from the pool this week.

    Updated October 11th, 2012 at 01:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Wednesday, Oct 10 - Getting It Back

    Swam with Dave M, Peter, Roger and Ray. Swam stronger today - felt pretty good about the first 3800, but was pretty tired after that. Speed is not all the way back - but was better than yesterday.

    150 Free
    6x200 on 2:55
    150
    4x125 on 1:45
    50 Back
    4x125 on 2:00
    50 Back
    12x75 on 1:15
    12x25 on :30
    200 Kick
    5x100 Back w/paddles on1:45
    5x100 Free w/paddles on 1:35

    5000 yards
    100 minutes
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  9. Wednesday 10/10/12

    Wednesday 10/10

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    4x (did all STRK IM order by round)
    4x25 @ :30 kick w/ board STRK
    2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
    100 @ 1:40 50 FAST STRK/50 aerobic FR

    50 EZ

    500 for time (5:29)

    150 EZ

    Total: 3000

    PM swim:

    Water Polo practice with my high school guys.
    Categories
    Swim Workouts
  10. Wednesday, 10/10/12

    by , October 10th, 2012 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    Had a good swim today.


    SCY
    Warm up (800)
    200 swim free & back
    200 kick - 100 flutter with board & snorkel/100 flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (400)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - 1-2 free, 3-4 back

    Swim Set #2 (1200)
    12 x 100 back done as:
    3/1:50
    3/1:45
    3/1:40
    3/1:35
    - all were between 1:28 and 1:31

    Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim.

    Warm down
    400 easy free

    Total: 2800 yards
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  11. Wed., Oct. 10

    by , October 10th, 2012 at 04:19 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15
    forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25
    good mornings, warm up, 80 x 4 x 8
    rear delt flys, 55 x 3 x 25
    explosive leg press, 190 x 3 x 10
    ravers , 30 x 3 x 25
    russian twists w/25 lb plate, 3 x 35
    captains chair leg raise, 2 x 25
    power wheel pike ups, 2 x 15
    long arm crunches, 2 x 100
    bunny hops over bench, 2 x 25
    knee tuck jumps, 2 x 10
    altitude drops, 10

    30 minutes stretching, foam roller and yoga


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

    Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!
  12. Tuesday, 10/9/12

    by , October 10th, 2012 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1000)
    400 choice - 200 back/200 free
    4 x (50 drill + 50 kick)/20sr
    - back & free, 1 arm and fist swim for drill
    4 x 50 burst + cruise/1:00 - all free

    Main Set: (1500)

    - this set all back
    1 x 50 AFAP/1:00 - went 36
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - @ 15 SPL
    1 - 2 min rest

    - all back on this set
    2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30- @ 15 SPL

    - all free on this
    3 x 50/2:00
    1 = 80 - 85% - went 37
    2 = 90% - went 33
    3 = 95% - went 30

    2 x 50 easy kick/1:30
    2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
    1 - 2 min rest

    4 x 50 w/fins @ 2:00
    #1 = AFAP kick 15y UW
    - did dolphin on belly to 15, then on back to wall each way, went 36
    #3 = AFAP swim
    - did fly, went 31
    #2 & #4 = easy free
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - free @ 13-14 SPL

    4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

    Warm down
    200 easy free & back

    Total: 2700 yards
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  13. Wed Oct 10th, 2012

    by , October 10th, 2012 at 11:27 AM (Ande's Swimming Blog)
    Wed Oct 10th, 2012

    Trained yesterday didn't blog
    need to lift weights today


    Whitney coached
    SCY UT Swim Center Diving well
    6:00 - 7:30, dove in at 6:02
    Swam with Mike, Tyler, Marcio
    beside Todd, Sloan, Larry,

    Warm up
    100 fr
    100 FL KRLS
    200 FR
    100 BK KRLS
    300 FR
    100 BR KRLS

    Main Set

    8 x 25 FL on 30
    ODDS 6 SDKs 2 fast strokes
    EVENS k on bk

    300 IM fast on fly, cruise the rest
    1:00 break

    8 x 25 Bk on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 BR on 30
    ODDS strong pull out 2 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 FR on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on fr, cruise the rest
    1:00 break

    assigned: 1000 fr done 175 mod 25 fast no breath
    Did: 5 x (125 fr, 50 break, 25 fl fast no breath)

    8 x 125 on 2:00
    odds done 100k 25 fl fast
    evens done 100 IM 25 underwater (made em all)

    200 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  14. 10.10.12 - Wednesday workout

    by , October 10th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Meredith, Ray, Leah and Wendy.

    SCY

    650 Warm up

    200 Kick - 3:00 (made 3:02)
    50 Fly/Free / 150 Kick - 2:55 (already way behind)
    100 Free/100 Kick - 2:50 (Still off the pace)
    150 Free/50 Kick - 2:45 (Catching up)
    125 Free/75 Kick - 2:50 (Finally got a couple seconds rest)
    75 Free/125 Kick - 2:55
    200 Kick - 3:00 (made 3:05)
    100 Easy
    Tough set and a bit out of my reach. I could probably make it w/o a drag suit.

    4 x 125 Free - 1:45 (Made 1:20-1:25)
    50 Easy
    4 x 125 Stroke, IM Order - 2:00
    50 Easy

    12 x 75 - 1:15 Sliding IM
    100 Easy

    12 x 25 - :30
    Odds free no breath
    Evens Fly no breath
    :30 is pretty tough for me. I could probably make :35 and definitely :40. I did do 4 of them but needed one breath on the other 8.

    4 x 200 - 3:00 Convert IM to pull

    200 IM Easy - Cool down

    (5550 Total)
    Categories
    Swim Workouts
  15. Argh Gosh Darn It!

    by , October 10th, 2012 at 09:37 AM (The Labours of SwimStud)
    ...or something like that...

    I keep reinjuring my knee...ran 3 miles Thursday nothing..not a peep...did maybe 3.5 to 4 and I feel it tighten and now it's inflamed and painful again. Taking off all week...no running for 2 weeks...then see how it goes...if it pulls again...going to see a doc.

    Doesn't feel like "damage" but I'm not an ortho...
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    Uncategorized
  16. Recovery and Race Specific stuff

    by , October 10th, 2012 at 08:33 AM (Mixing it up this year)
    Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts.

    Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    8x25 torque drill w/strapless paddles
    8x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    5x50 from block good kickout and fly breakout +cruise
    400 free kick w/zoomers
    200 EZ

    total 2350 yards
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  17. wed 10/10/12

    swam 2K @ 0530. first time i did this during the week. pool was crowded but everyone had a lane. this was def the get out of bed older crowd that wasn't playing around.

    This swim took a lot out of me and was the first swim at my old training pace since I was sick. it's amazing how congested I was!

    warmup

    300 sw
    300 k

    2x 100
    2x 200
    2x 300

    100 k

    100 cd
    Categories
    Swim Workouts
  18. Tues, Oct. 9, 2012 7:00-9:00pm

    by , October 10th, 2012 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout:



    Warmup:
    400 Free DPS Build

    12 x 50 Core Kick w/ fins @ 1:15 (this was easy)
    10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s)
    *I do use the short fins while everyone else has long fins...makes a difference

    10 x 25 V-Sit Scull @ 1:15
    (1750/1750)


    Main Set:
    10 Rounds of
    • 100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:45
    • 2 x 25 Sprint of the same stroke @ :45
    (Went Fly/Back/Breast/Breast/Back) for my "groups of 2"
    100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11

    200 EZEZ
    (1750/3450)

    16 x 75 (4 times through IM Order) @ 1:45
    • Build a 50 (this means increase kick intensity)
    • :10 rest @ 50
    • SPRINT a 25 (mega kick)
    • recover before next sendoff
    (1200/4650)

    250 EZ

    -----------------------
    4900 Yards


    Not a huge amount of yardage...but it sure feels like a lot right now...
    It's gonna be a looooooong day tomorrow...
  19. Workout 10/09/12:

    by , October 9th, 2012 at 11:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    10 x 100
    - odds: Fr on 1:20
    - evens: kick on 1:50
    Lots of with lane mates
    1 Noah's Ark and out
    (Solo/Rec/2100 yds/40 min)
    -------------------------

    Low key today. Ranged 1:10-6 the frees and felt good in the water. My brother is visiting from Washington state, great evening catching up after I got home from work.
    Categories
    Swim Workouts
  20. October 9 - Back with the Gang

    Swam with Dave, Dave, Peter, and John. Glad to be back in the pool with them. Still trying to make up for the two week layoff. It wasn't necessarily pretty, but at least I made the intervals.

    2x500 on 7:30
    100 Back
    3x300 on 4:30
    100 Back
    5x200 Free w/paddles (started wearing down)
    on 3:00
    100 Back w/paddles
    10x100 Free w/paddles on 1:30
    4x50 Kick

    4400 yards
    80 minutes
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