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  1. Workout 09/23/12: Bball

    by , September 23rd, 2012 at 11:52 PM (Maple Syrup with a Side of Chlorine)
    Well, true to form, I was better at dribbling than shooting, as evidenced by the foam from my mouth gently falling with the sweat onto my dry-wick tee-shirt!

    Played four games over 95 minutes, with a five minute break between games. Haven't played since June, but I am in better running condition (as it were) than the last time I played after an extended break. I even scored 8 points on the night and had a couple of steals. Hopefully we'll keep getting together for games, which happen on Sunday evenings at the Christian School my son goes to. It is a "fun" alternative exercise for me and I enjoy spending the time with my son, who scored 12 points (but who is counting?)

    Oh, here are the results from the first night of jelly making - all this from three rounds containing four cups (each) of straight grape juice, and a lot of sugar! I have enough juice made right now to cook up another 6+ batches, which should cap me off for the season. My wife is bartering grapes with one of her friends for farm-fresh eggs and pumpkins.

  2. Sun., Sept. 23, 2012 1:15pm-2:00ishpm at the Y

    by , September 23rd, 2012 at 07:18 PM (Fast Food Makes for Fast Swimming!)
    Making use of the last of my YMCA membership today, as I am only paying through the end of the month. Got the idea from Jim Thornton's FB pre-birthday swim to do 60x100s on varying intervals, but was going to modify to my pleasure with swim, pull, and kick in the mix.


    10 x 100 Free @ 1:30 cruised them
    10 x 100 Free Pull @ 1:25 (1:07-08s)

    At this point the 2 available lap lanes became a "zoo" of sorts as far as lap swims go, and I'd almost speared a couple kids off my streamlines who kept coming across trying to get their ball. I just resorted to

    10 x 100 Kick w/ fins @ 1:40 (ranged 1:20-1:30 depending on traffic)

    ...and got out.

    ------------------

    3000 Yards and out


    It was good that I swam today anyway, since I'm going to miss practice tomorrow night...we have our bi-monthly conference call for the LMSC board meeting tomorrow night.
  3. Saturday September 22nd - AM Swim

    At home with Susan and Richard.

    Warm-up (1200)
    400 swim
    2 X 100 @ 1:50, 25 scull / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.
    2 X 100 @ 1:50 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.

    Set I (800 set / 2000 total)
    8 x 25 @ :45 underwater SDK with monofin
    4 x 100 @ 1:25 back kick w/fins
    8 x 25 @ :40 underwater SDK w/fins

    Set II (800 set / 2800 total)
    2 X 100 @ 1:45 25 catchup / 25 swim
    2 X 100 @ 1:45 DPS, count strokes.
    2 X 100 @ 1:40 25 right arm / 25 left arm
    2 X 100 @ 1:40 DPS, count strokes.

    Set III (600 set / 3400 total)
    3 x 200 @ 3:00 pull DPS, count strokes!

    100 easy

    ** 3500 yards **

    Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
    Categories
    Swim Workouts
  4. Sunday fun and wet

    Good swim had a swim stud in my lane and he was a good pacer.

    Swam 3K

    300 s/ 300 k WU

    4x 150 :10
    200 K
    4x 150 :15
    200 K
    4x 150 :30
    200 K

    Haven't been in the pool in awhile. Felt strong and wasted.

    Updated September 23rd, 2012 at 07:38 PM by Awf1975

    Categories
    Swim Workouts
  5. Swim @ GMU, Sunday, Sept. 23

    by , September 23rd, 2012 at 01:01 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    500 choice
    3 x 50 kick descend
    2 x 25 UW
    500 pull ->->-> NO! ->->->
    10 x 25 shooters w/fins @ :40 + 50 EZ
    3 x 50 build @ 1:00 (I did single arm fly instead)
    50 EZ

    Main Sets:

    2 x (4 x 75 kick) @ 1:30
    1 = first 25 fast
    2 = second 25 fast
    3 = third 25 fast
    4 = all fast
    -- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
    50 EZ

    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 fly fast @ 1:00
    -- used fins, went 24 & 25
    50 EZ
    3 x 100 free @ 1:20
    ->->-> NO! Did 2 x 50 EZ and sat out the last one
    extra 1:00 rest
    2 x 50 back fast @ 1:00
    -- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
    50 EZ
    1 x 50 fast from the blocks on coach's go
    -- did back, may have gone a tad past the 15, went 28+
    -- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
    50 EZ

    3 x 100 IM kick @ 1:40
    -- did flutter kick with fins & board very slowly instead to recover from the fast 50
    extra 1:00 rest
    2 x 50 breast fast @ 1:00
    -- used fins, went 29 & 30
    50 EZ
    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 free fast @ 1:00
    -- used fins and went 24 & 25, feeling all tuckered out
    50 EZ
    1 x 50 AFAP from blocks on coach's go
    -- went 27.8, bad breakout on 2nd 25
    150 EZ

    Total : 4500 as written/3950 me


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


    My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.

    This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.

    I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.

    Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.

    Updated September 23rd, 2012 at 01:34 PM by The Fortress

    Categories
    Swim Workouts
  6. Sat 9/22/12

    Small crowd again this morning. Only two per lane which was actually kinda nice.

    10 min choice
    --only got in 500 here, talking too much

    10 x 100
    1&2 75 free/25 stroke @ 1:55
    3&4 50 free/25 stroke/25 free @ 1:50
    5&6 25 free/25 stroke/50 free @ 1:45
    7&8 25 stroke/75 free @ 1:40
    9&10 free 1:35
    --The stroke swims were at 90% and the free was cruise.
    --I chose fly.

    4 x 125 @ 2:15 (25 fl, 50 bk, 50 br)

    5 x through
    200 pull @ 3:00
    100 IM @ 1:45
    50 choice cruise @ 60
    --Descend pull's and IM's

    500 pull
    --400 at 500 pace, last 100 all out

    200 w/d

    4450 scy
    Categories
    Uncategorized
  7. deceivingly difficult sprint conditioning

    by , September 22nd, 2012 at 04:14 PM (Mixing it up this year)
    I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).

    This was surprisingly difficult and I am sore and tired.

    1000 Warm up as 250 swim/250 pull/250 kick/250 swim

    6x50 burst fly + cruise free
    50 EZ

    3x thru w/snorkle & zoomers
    4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
    50@1:30 EZ

    100 EZ

    4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
    50 EZ
    4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
    50 EZ

    500 EZ mix of kick and swim w/zoomers

    total 3200 yards
    Categories
    Uncategorized
  8. Sat., Sept. 22, 2012 8:00-10:00am

    by , September 22nd, 2012 at 03:19 PM (Fast Food Makes for Fast Swimming!)
    This morning was a very lightly attended practice, probably because a lot of families left town for the weekend to get out of the smoke. We only had 4 people there today, so there was a lot of personal time for the coach to make us work hard.


    Warmup:

    500 Free DPS breathe every 3
    500 Choice Kick w/ board (25 EZ/25 Hard) did Free/Free/Fly/Free by 25s
    500 Free Pull DPS breathe every 5 - I dislike this breathing pattern soo much
    I'm only taking 11-12 strokes per length so I get a breath at the beginning, midpool, and right before the flip
    Extra 150 Free waiting for the others to finish

    10 x 50 (25 V-Sit Scull/25 Streamline Back Kick) @ 2:00 (was 1:02s)

    200 Backstroke w/ 4 SDKs each wall, also 9-10 strokes (getting better)


    Main Set (10 Rounds of):
    • 100 Free @ 1:30 semi-strong w/ last 25 FAST (went 1:04/1:05s)
    • 2 x 25 Fly SPRINT FAST @ :45 - need to work on getting a more whippy fast kick
    200 Breast EZ


    10 x 100 Kick w/ fins & board @ 1:30 make the intervals
    • Odds Flutter (went 1:26/1:28s)
    • Evens Dolphin (did SDK on back) went 1:20ish
    • First time I truly didn't cramp, or even have a sensation coming on either
    6 x 25 ALL OUT @ 1:00
    2 of each stroke (no fly) work the underwaters and sprint to the end

    500 EZ Swim and out

    -----------------------
    5700 Yards

    Realized that I swam all 7 days of the week
    (4 with the swim team, 2 at the YMCA lap swims, and 1 in Oregon)
    For a total of 33,350 Yards (would've been higher had the swim team not been cancelled due to the fires/smoke)

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

    Conversation with Coach John around Round #6 or 7 of the main set above:

    "This is getting tough, and I definitely wouldn't be doing this on my own." I said.
    He was asking "isn't this why you came here, to become a better swimmer?"
    I said, "well yeah, and to lose a few pounds".
    He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
    I thought about crying at that point.

    He was really pounding me about my dolphin kick being weak and wanted it snappy. "Snappy is happy". That and the addition of the underwater work will make the 200 Fly that much better and easier.

    Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.
  9. Saturday 9/22/12

    Saturday 9/22

    AM only SCY

    400 swim (100 FR/200 IM K/Dr/100 FR)
    8x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    8x100 @ 1:35 odd kick w/ board FR FAST, even aerobic swim FR
    100 EZ

    4x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    100 EZ

    Total: 2000

    Started off doing the 4x4 set from PWB's HVT thread, but felt gassed from yesterday's workout and still recovering from being sick so I called it a day.
    Categories
    Swim Workouts
  10. 09.22.12 - Saturday workout

    by , September 22nd, 2012 at 12:33 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Bob. Got up at 4:00 AM to make it to the 5:00 AM workout at HSA. They moved the time up due to a meet. Long workout today.

    SCY

    500 Warm up
    8 x 50 IM Order - 1:00 Drill down/Swim back

    4 x 100 Kick - 2:10
    3 x 200 Free down/Stroke back - 3:00
    8 x 50 Kick - 1:00
    3 x 200 Free - 2:45 (Made 2:30s)
    4 x 25 Kick - :30

    400 Pull (4:40)
    3 x 150 Free Down/Stroke back - 2:30
    4 x 100 Pull - 1:30 (1:05, 1:05, 1:02, 1:00)
    4 Times through:
    * 75 IM - 1:20
    * 100 Free - 1:30

    200 Kick w/ Fins
    3 x 100 Free down/Stroke back - 1:40
    200 Pull - 3:00
    4 x 100 - 1:30 Negative split (1:15, 1:15, 1:15, 1:10)

    200 Cool down

    (6250 Total)
    Categories
    Swim Workouts
  11. Friday 9/21/12

    Friday 9/21 (Friday Fly Day)

    PM only SCY

    Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.

    2x
    3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
    4x75 @ 1:15 25 kick FAST/50 drill
    4x25 @ :30 25 under H2O/25 FAST

    2x
    300 @ 5:00 kick w/ fins FAST FL on back
    4x50 @ 1:00 FR drill
    12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)

    200 EZ

    Total: 3800

    A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
    Categories
    Swim Workouts
  12. Friday, Sept 21 - End of a Tough Week

    Gave blood Monday afternoon and it zonked me. I could hardly stay awake through dinner. So I went to sleep right after eating. Then, since I didn't spend anytime with my girls Monday night, I stayed home Tuesday morning to see them and walk them to school. Then I was out of town Tuesady night and Wednesday morning, so didn't swim Wednesday either. Made it to small group Thursday and back to the pool today. Work is really busy and stressful and we are in the middle of replacing all of the flooring in our house. One bright spot this week is that Dad seems to have turned a corner and started to slowly get better. All that adds up to a lot of stress, a lack of sleep, and a whooped David. I was present at the pool, but that was about it.

    Swam with Dave B, Dave M, Peter, and Ray. Really shortened my workout hoping to be better tomorrow.

    3x300 Free on 4:30
    100 Back
    8x150 Swim/Kick/Swim on 2:30 (alternated Free/Back)
    200 Free
    8x75 Free on 1:15
    8x50 on :50 Back w/paddles
    100 Back
    100 Free

    3600 yards
    80 minutes

    The weekend doesn't look much better. Swim at 5:00. Men's breakfast at 7:30. Then start putting in flooring the rest of the weekend. My wife has suggested skipping swimming and just start on the floors - fortunately she will still be asleep when I leave.
    Categories
    Uncategorized
  13. Friday, Sept. 21

    by , September 21st, 2012 at 05:50 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    50 EZ

    Main Set:

    3 x through w/fins:

    25 AFAP kick + 75 EZ
    50 AFAP swim, broken @ 25 for :10 + 150 EZ
    50 AFAP + 150 EZ

    Round 1: flutter kick w/board (11 flat), 50 fly/back (22 flat), 50 fly (23 low)
    Round 2: back shooter (9 low), 50 fly/back (21 high), 50 breast (28 flat)
    Round 3: belly shooter (9 high), 50 fly/back (21 high), 50 back shooter (20 high)

    4 x (25 barge kick w/board + 25 EZ kick) @ 1:30
    50 EZ

    Total: 2900


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

    Felt sore and tired during warm up, though times today were solid. In retrospect, I should have designated this as a recovery week and skipped drylands. This was 5 weeks in a row of drylands, and I usually only go 3-4 before taking a week off. So I'll just do swim + yoga next week, then gear up drylands for another 3 weeks, then take a week off before the Sprint Classic on Oct. 28. I guess I need to pay more attention to my FLOG!

    Got a deep tissue massage today. Should've booked it for longer. Oh well. My forearms were apparently a mess.
    Categories
    Swim Workouts
  14. Friday, Sept. 21, 2012 10:30-11:30am in Oregon

    by , September 21st, 2012 at 05:48 PM (Fast Food Makes for Fast Swimming!)
    Yep, that's right. I'm pulling a PWB and practicing at a different location today. I ended up having to come down to Oregon City, OR today to pick up certified copies of my divorce paperwork from my first marriage that ended in 2004 (for my daughter's passport). It was a big enough hassle that I got 5 copies of it today, so I won't have to return in the future.

    Well, I was only 10 miles away from the town where I lived in, and coached with the swim team for 4 years in Canby, OR. I dropped in there and surprised the guys at the pool too. We had a good talk about the fires in Wenatchee, and life in general. Then I got into the pool with a "don't worry about it" fee...always the best!

    Pool was 85 degrees, but it actually felt pretty good. The pool is mostly used by seniors in the area, beside the swim team in the afternoon, but they have to keep the majority of the people happy.


    ------------------------

    I did a workout similar to my age group team workouts, yet different to my liking.

    Warmup:

    5 x 100 Free @ 1:30 (1:08s felt easy)
    12 x 25 w/ fins @ :30
    • Odds SDK on back 1/2way underwater
    • Evens Fly, Back, Free, Fly, Back, Free (ALL FAST)
    200 Free Pull

    Kick Set: no rest between, just stayed on interval

    4 x 100 Kick w/ board @ 1:55 (went 1:37-1:42s)
    4 x 75 SDKick on back w/ fins @ 1:15 (went :55s)
    4 x 50 Kick w/ board @ :50 (went :46s)
    4 x 25 SDKick on back w/ fins @ :20 (went :15-:16s) These were "fun".

    Main Set:

    1 x 100 Free Pull @ 1:30 (went 1:08)
    2 x 50 Free Fast @ 1:00 (:31s)
    1 x 200 Free Pull @ 2:30 (went 2:11)
    2 x 50 Free Fast @ 1:00 (:31s)
    1 x 300 Free Pull @ 3:30 (went 3:15) (1:05avg)
    2 x 50 Free Fast @ 1:00 (:32s)
    1 x 400 Free Pull @ 4:30 (went 4:22)
    2 x 50 Free Semi-Fast @ 1:00 (:33s)


    100 EZEZ

    ------------------------
    3500 Yards

    Nathan and David were surprised at my performance during this swim. They do believe I'll be under 5:00 in the 500 this year.

    I also found out that my normal swim practice back in Wenatchee is cancelled again tonight due to the smoke in the pool area. I guess no need to rush home to 'double it up'.

    Now I can just visit the grandparents for a while before my 5+ hour return trip home.
  15. Friday September 21st - AM Swim

    At home with Susan.

    Warm-up (1000)
    1 x 200 easy free
    4 x 50 drill
    4 x 100 @ 1:45, gentle descend free, just focus on warming up the body
    4 x 50 @ :50 build each to fast

    Set I (1200 set / 2200 total)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :45 back kick with fins
    6 x 25 @ :40 underwater SDK w/fins

    Set II (1200 set / 3600 total)
    3 x
    * 4 x 50 @ 1:00 free, odd focus on technique, evens fast - went :30 .. :32
    * 4 x 50 @ 1:10 choice, odd focus on technique, even fast - went back (:37, :37), breast (:37, :39), back (:35, :37) by round

    Set III (600 set / 4000 total)
    2 x 200 pull @ 2:40, 2:50
    2 x 100 pull @ 1:20, 1:25

    ** 4000**

    I felt slow and sore for the first part of this workout, but I eventually warmed up enough to do fairly well in the main set.
    Categories
    Swim Workouts
  16. Fast Fri Sep 21st, 2012

    by , September 21st, 2012 at 04:07 PM (Ande's Swimming Blog)
    Fast Fri Sep 21st, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Keith
    beside Chris, tyler, Jeff, & [ame="http://www.usms.org/forums/member.php?u=1257"]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up
    did 900 to 100

    Main Set

    6 rounds of:
    100 free fast 100 free easy (on 5:00)
    100 choice fast 100 easy (on 5:00)
    did all from a push except for my last one
    did all FR except for last 2 fast choice 100's which were kick 1:24 & 1:20
    started out FR held 1:09, 10 & 11, 1:07 on last



    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14
    Categories
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/20122

    by , September 21st, 2012 at 03:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 200 3:15
    3 X 100 1:30
    4 X 50 descend 1:00

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds, freestyle. Swim or pull.

    2 X 50 build to fast 1:15
    1 X 100 fast 2:00
    2 X 50 sprint 1:15 #2 on 2:15
    Four rounds, choice.

    8 X 50 1:15
    25 underwater(fins optional)/25 fast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  18. 09.21.12 - Friday workout

    by , September 21st, 2012 at 02:20 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Leah and Ray. Just got back from donating platelets so here's my fuzzy recollection of what we did today.

    SCY

    600 Warm up

    5 x 300 - 4:30 (Odds IM, Evens Free)
    100 Easy

    8 x 150 - 2:30 (50 Kick sandwiched inside a 100 IM)
    100 Easy

    8 x 75 - 1:15
    * 1-4 Convert fly to back
    * 5-8 Convert back to breast

    8 x 50 Pull - :50 2 Easy/2 Hard
    Made :27-:28 on the hard

    200 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  19. Friday, 9/21/12

    by , September 21st, 2012 at 01:09 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Did this workout a year ago.

    Warm up (700)
    300 free
    400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

    Swim Sets
    4 x 100 Free/1:40 build each
    - times were 1:20 on these

    10 x 50/1:00 Every 3rd FAST
    - did this set all back, fast ones 37, the rest were around 45

    8 x 50/1:15 - 12.5 smooth then accelerate into the Wall, Tight, Fast Turn, tight streamline with fast, narrow SDK and explosive breakout and burst to mid pool, then smooth to finish.
    - did 1-4 free, 5-6 fly, 7-8 back.

    4 x 50/1:00 Pace
    - free, at 38

    1 x 400 IM Kick

    1 x 400 pull, free w/buoy and snorkel


    Total: 3000 yards
    Categories
    Uncategorized
  20. Thursday, 9/20/12

    by , September 21st, 2012 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Recovery day today. Am pretty sore since I resumed strenght training after a 2 month lay off.
    Took this from Leslie's HIT week 36.

    200 swim
    200 IM drill
    100 kick
    4 x 25 scull
    8 x 25 shooters w/fins @ :45

    Main Sets:
    4 x 50 free drill @ :30 RI
    4 x 25 human drill @ :20 RI
    4 x 25 free DPS @ :20 RI
    4 x 25 1 breath free @ :30 RI
    50 EZ

    4 x 25 breast drill @ :30 RI
    4 x 25 breast DPS @ :20 RI
    4 x 25 breast kick @ :30 RI
    1 x 100 IM kick
    50 EZ

    4 x 50 back drill @ 30 RI
    4 x 25 back DPS @ :20 RI
    4 x 25 back swim strong @ :45

    100 EZ

    Total: 2300 meters
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    Uncategorized