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  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/12

    by , June 7th, 2012 at 04:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Lightning cut our workout short yesterday so the last set will be a repeat from Thursday.

    LCM
    WARM UP:
    1 X 200 3:30 3:30
    1 X 150 2:45 2:30
    3 X 50 1:00 :50
    Three rounds. Round 1 interval left, 2&3 right.

    1 X 200 kick + 100 easy swim

    12 X 50 choice 1:20
    #3-6-9-12 are fast

    6 X 50 1:20
    1 X 100 moderate free 2:10
    Three rounds.
    50's: 2 fly/2 back/2 breast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  2. Thursday, June 7 2012

    by , June 7th, 2012 at 02:49 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 84, pool at 79, water clarity 100%
    Cloudy overcast gray sky

    Warmp Up
    200 FR DPS
    200 FR (K/RA/LA/S) by 25

    *Set 1*
    500 FR Kick with snorkel
    500 FR negative split 250
    • went 2:54/2:48


    *Set 2*
    20x25 on :30 - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-6 were :15
    • 25s 7-20 were :14



    *Set 3*
    2000 IM DR/K/S
    1. 500 Fly DR/S by 50
    2. 500 BK K/S by 50
    3. 500 BR K/S by 50 with snorkel
    4. 500 FR Swim; each 4th 25 no breath with open turn


    *Set 4*
    20x25 on :30 FR - Fast DPS

    Results;
    • Ave Stroke count of 13.5 to 14
    • 25s 1-4 were :15
    • 25s 5-14 were :14
    • 25s 15-20 were :13


    200 EZ

    Comments
    • We went to FMAC again because my daughter likes going down the water slide, but tomorrow will be back to FGCU LCM.
    • In set 1, campers were momentarily blocking my view of the clock at the 250, so the 2:54 was a best estimate as I took ten seconds break on an open turn.
    • Set 2 - I was trying to go smooth and fast with a firm kick and a steady, efficient rotational pull.
    • Set 4 - Same as set 2, but with more effort for speed in last six 25s.

    Updated June 8th, 2012 at 02:57 PM by fdtotten

    Categories
    Swim Workouts
  3. Thursday, 6/7/12

    by , June 7th, 2012 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    Recovery Day
    SCY, Solo

    Warm up (1000)
    500 swim - alternated 100 free/100 back
    4 x 50/20sr with fins (25 shooters - 25 cruise)
    12 x 25/40
    ...Odds = burst + cruise
    ...Evens = build to sprint finish
    - rotated 2-fly, 2 back, 2 free

    Drill/Swim Set (400)
    100 IM drill - 100 Free build
    100 IM drill - 100 Back build

    Free/Back Pull (1000)
    400 free w/paddles, buoy and snorkel
    300 back w/buoy only
    200 free w/paddles, buoy and snorkel
    100 back w/catch paddles & buoy

    Kick: Vertical Kicking
    - did this two times
    1 min on: 20sr
    50 sec on: 20sr
    40 sec on: 20sr
    30 sec on: 20sr
    20 sec on: 20sr
    10 sec on: 20sr
    5 sec on: 20sr

    Warm down

    Total: 2400 yards + 7:10 VK


    Categories
    Uncategorized
  4. Thu June 7th 2012

    by , June 7th, 2012 at 12:36 PM (Ande's Swimming Blog)
    Thu June 7th 2012

    weighed 216

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:10ish
    swam with Tyler, Chris, Todd, Jim, Kelly, Whitney, Paul, MARCIO, & Tenielle

    Warm Up (scy )
    assigned 1, 2, 3, 4
    did 200

    Main Set (LCM)

    20 x 50 on 0:40
    made em

    400 done 50 k 50 1 arm drill

    10 x 100 on 1:20
    made em

    400

    assigned 20 x 50
    (with any equipment you choose, fins, paddles, buoy)
    I put on a cap.
    odds on 40
    evens on 35
    couldn't make it
    skipped a 100 at 400 & 700

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  5. Thursday 6/7/12

    Thursday 6/7

    AM only LCM

    700 swim
    6x100 @ 2:00 pull w/ buoy 25 scull/75 swim

    8x50 @ 1:00 V.S. w/ opposite fin + opposite paddle

    300 EZ

    Total: 2000
    Categories
    Swim Workouts
  6. 06.07.12 - Thursday workout #08

    by , June 7th, 2012 at 10:44 AM (Pete's swim blog)
    Swam w/ Dave. Pool temperatures have been remarkably cool lately. Probably getting it cooled down a bit so it doesn't get out of control when the summer heat hits.

    SCY

    450 Warm up

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    Break
    Held 1:15s on the Free, 1:10s on the pull. Kind of descended the pull. Started at 1:10s and finished on a 1:02

    3 x 100 Free - 1:25
    2 x 100 Free - 1:20
    1 x 100 Free - 1:15
    2 x 100 Free - 1:20
    3 x 100 Free - 1:25
    16 x 25 - :30 Free/Stroke, Easy/Hard, IM Order
    Tried to go faster than 1:15. Most were 1:10-1:12.

    200 Cool down

    (4150 total)
    Categories
    Swim Workouts
  7. speed day today and it was actually a good one

    by , June 7th, 2012 at 08:39 AM (Mixing it up this year)
    Felt stronger than expected. My lower back was still bad and I just fell in the water to start on my warmup. Despite the locked up back, which is still hurting even now, I felt fast instead of any DOMS issues.

    400 free
    3x100 as 25 fly scull, 25 1 arm fly drill 50 fly kick on back

    4x(25 build + 25 EZ)@1:00
    100 EZ

    4x(20m burst + 30m cruise)@1:15 bursts were fly, cruise free
    100 EZ

    4x(25 fast + 25 EZ)@1:30 odds fly fast everything else free
    100 EZ

    4x(25 AFAP + 75 EZ)@3:00 odds fly for the AFAP everything else free
    200 EZ

    4x(15m AFAP + 35 EZ) from block odds fly for the AFAP rest free

    Total 2400 meters
    Categories
    Uncategorized
  8. Wednesday June 6th - PM weights

    Chin-ups
    Body weight (163 lb.) + 10 lb., 10 sets of 3

    Shoulder Press
    on the Technogym shoulder press machine
    8 @ 40 lb.
    8 @ 50 lb.
    8 @ 50 lb.
    8 @ 50 lb.
    8 @ 50 lb.

    Vertical knee raise
    2 sets of 30

    Box jumps
    2 sets of 10
  9. Wednesday, June 6 - Hitting a Wall

    Rough morning swim. Swam with Ray - we were doing 5x 300, 200, and 100's. Hit a wall on the 2nd 200 - arms just couldn't pull and couldn't keep form. Felt lack when I started swimming two years ago. The last two weeks have been tough for me - thought I was coming back, but... trying to figure out if 1) I over worked in April and May; 2) Not enough sleep (5 hours the last two nights); 3) Not eating right (cut back since wife and kids left - had spinach salad the last two nights); 4) Just can't do two workouts in twelve hours; or 5) all of the above. Thought about sleeping in today; but kept thinking that if I skipped, then I would skip again, etc. Anyway, men's group in the morning. Will try to rest and see how Friday goes.

    300 Warm Up
    5x300 on 4:30
    250 Back Pull
    2x200 on 3:00
    200 kick
    250 Back Pull
    5x100 on 1:30 struggled to get any rest
    300 Kick
    2x100 Back Pull
    200 Kick

    4100 yards - 80 minutes
    Categories
    Uncategorized
  10. Wednesday June 6th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    250 swim before practice began
    6 x 75 @ 1:20, 25 kick w/board + 25 drill + 25 swim. #1-4 free, #5-6 stroke (went breast)

    8 x 25 @ :30, odd cruise, event build. went IM order

    4 x
    * 2 x 50 @ :55 stroke, IM order by round
    * 1 x 100 @ 1:50 IM
    * 1 x 50 @ 1:00 easy free

    100 easy

    12 x 25 @ :30, odds long, evens fast. went 6 free and 6 breast

    3 x 100 @ 1:25 pull w/buoy and paddles
    3 x 100 @ 1:20 pull w/buoy and paddles
    These were supposed to be on 1:30 and 1:40 but we changed the first three to 1:25 and had plenty of rest, so we did the last three on 1:20.

    100 easy

    **3000 yards **
    Categories
    Swim Workouts
  11. Wednesday, June 6, 2012 5:45pm

    by , June 6th, 2012 at 11:55 PM (Fast Food Makes for Fast Swimming!)
    I've been tired this week, probably a combo of the meet last weekend over the 3 days, and additionally the 10 hour workdays at work this week. I was planning to "take it easy" at the pool tonight, rather than skipping altogether, but it didn't exactly turn out to be "easy".



    All Freestyle:
    1 Length - rest :10
    2 Lengths - rest :10
    3 ...
    4 ...
    5 ...
    6 ...
    7 ...
    8 Lengths - rest :20
    9 ... - rest :20
    10 ...
    11 ...
    12 Lengths - rest :30
    13 ...
    14 ...
    15 ...
    16 ...

    That was enough of that. Doing that part took me around 55 minutes or so. I wasn't going too fast through the whole thing, was holding roughly 1:15/100 pace, and confirmed that on the 300 and 400 with a 3:46 and 4:56 for each.

    I stood around for a little bit wondering if I should get out or keep going with something. There was still 8 minutes of time to go before lap swim was over. What's better to do than:

    1 x 400 IM for time from a push - went 5:02
    Not my most stellar showing, but I hung in there good.
    Was 1:07 at the 100 point, but didn't look at the clock after that.
    I know I loafed the backstroke pretty good. Was able to build the breaststroke to a near sprint.
    Free felt good, and I was really able to bring it home strong. It would've been nice to know my split. My kick was strong and building by each length. The final 50 felt like a :29/:30 or so (but probably wasn't).

    100 EZ

    ---------------------
    3900 Yards


    I figure with the events I'm doing this weekend (50 & 100 Free, 50 & 100 Back, & 200 Fly), that all these longer yardage workouts will be good for me, even for these 4 'bogus' events. I had to throw in a 'real event' just to keep myself sane this weekend.

    I tend to swim tough any time of the year, and any event...when it's time to race, bring it!
  12. Wednesday, June 6 2012

    by , June 6th, 2012 at 09:15 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 82, pool at 80, 100% clarity
    Cloudy overcast gray SWF sky

    Warmp Up
    1x800 REV IM - 200 each stroke

    *Set 1*
    1x4000 FR Broken Swim

    1. 1x1000 on 12:30
    2. 2x500 on 6:30
    3. 5x200 on 3:00
    4. 10x100 on 1:30


    Results

    1. 1000 - 11:56
    2. 500s - 5:54, 5:49
    3. 200s - 1-3 @2:18, 4-5 @2:16
    4. 100s - 1-4 @1:06, 5-9 @1:05, 10 @1:02

    200 EZ

    Comments
    I was at the FMAC early AM to avoid day campers, the water was clear, cooler, and there was certainly less distractions on the pool deck and in the water.

    The 1000 was more pull with minimal kick as I struggled to get the complete stroke working together, which continued though the 500s and first three 200s. Starting with 200s 4-5 and through all the 100s, I was finally able to integrate a firm steady kick with the pull.
    Categories
    Swim Workouts
  13. Wed Morning - 6/6/12

    by , June 6th, 2012 at 09:15 PM (Workout Swimmer)
    OMG my arms are tired. Not used to swimming at the pace that I've been requiring myself to go at now-a-days! (See the happy results below) Oh! Happy news - I can now climb out of the pool without using the ladder! Thank goodness. My elbow had only a nasty sharp twinge for 1/2 of one length today.

    500 back/free
    500 Pull
    500 kick locomotive
    5 x 100 breast/free on 1:45
    4 x 150 on 3:00 rotate thru IM
    600 meters doing something that I have completely forgotten the details of - it all blends together after awhile!

    Long 21 as follows:

    8 x 100 on 1:40 holding 13-15 sec from best time (I misunderstood the instructions & thought he said 8 seconds, so I went too fast on these)
    100 easy
    6 x 100 on 1:40 holding 10-12 sec from best time (unfortunately I am now exhausted & did the same times as I did on the first 8)
    100 easy
    4 x 100 on 1:50 holding 6-9 sec from best time (ha ha - I was lucky to maintain the 1:23's!)
    100 easy
    2 x 100 on 2:00 holding 3-5 sec from best time (well, if a 1:15 is my best time. . . )
    100 easy
    100 sprint (1:16 - I was a tired girl)
    100 easy

    Total: 5800LCM

    Of course I got out around 7:15 - the kids kept going until 8:30. I think they did stations & dive 50's after I left. Amazing. I suppose I used to do that too, but luckily I have only vague memories of those days. Today being Wednesday, they don't have practice in the afternoon, so I guess that's why they really packed in the distance. We've been having a lot of rained out afternoon practices this week (fortunately for the grass!).

    I've lost a pound and a half since Saturday - found a very cool app thanks to my daughter, Jeni - it's called mynetdiary.com (ipod, computer) It's like weight watchers only FREE & for those of us who like to micromanage our food, it's perfect! Ya'll should seriously check it out! Even if you don't need to lose weight, it's nice to track the quality of the stuff you put in your body.
    Categories
    Uncategorized
  14. Wed., June 6

    by , June 6th, 2012 at 09:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various
    6 x 50 caterpillar fly drills @ 1:10
    -- lots of chatting with Speedo

    Main Sets:

    25 x 50 @ :55
    5 single arm fly
    5 back w/turtles
    -- break to chat with Wally Dicks
    5 breast dolphin
    -- break to hottub with Speedo who did warm up x 2 to rest for his tri today
    10 free w/agility paddles

    16 x 25 DPK shooters w/fins
    -- 8 back, 8 belly
    50 EZ
    -- back to hottub

    Total: 2700


    RC/Stretching/Yoga, 60 min


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

    Just a recovery workout and lots of stretching. Lots of masters at Oak Marr today. Speedo was paddling around, Wally was breaststroking around, and Brad Gandee was floating around before heading out to Worlds tomorrow.

    Article on masters training for OTs:
    http://reachforthewall.com/2012/06/0...EORuE.facebook

    Who amongst us can do an ankle push up?
    Categories
    Swim Workouts , Yoga
  15. Wednesday 6/6/12

    Wednesday 6/6

    PM only LCM

    500 swim
    500 pull w/ buoy 25 scull/75 swim

    4x100 @ 1:50 w/ opposite fin + opposite paddle 25 strong/25 smooth

    Total: 1400

    Comments:
    I was sick Friday through Sunday morning. In an effort to get out of the house and exercise, I played in my soccer game Sunday evening and landed wrong with all of my weight on my right ankle. I didn't roll it, and it didn't pop (both good), but I think I jammed the joint really badly and so come Monday morning I couldn't even walk. I R.I.C.E.'d the out of it Monday and Tuesday and today I could finally walk without much of a limp. I have been wearing a brace to support it. I basically couldn't flex and point my foot until Tuesday afternoon and today can do it (almost) pain free but kicking with that foot still hurts. I therefore just pulled and on the swim/walls I used the left leg only (thank god we are in LCM season so I have fewer walls!). I hope to be 100% by early next week and will just maintain a feel for the water the rest of this week.
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters: 5:30 AM workout 06/07/12

    by , June 6th, 2012 at 06:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    8 X 50 1:30
    Odd: blocks/fast
    Even: easy

    6 X 50 1:20
    1 X 100 moderate 2:10
    Three rounds.
    50's: 2 fly/2 back/2 breast

    WARM DOWN: 4 X 50 easy 1:00

    3800M
    Categories
    Swim Workouts
  17. Wednesday, 6/6/12

    by , June 6th, 2012 at 05:48 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    200 swim, 200 kick
    200 drill/swim by 50’s
    300 pull

    10 x 50 swim free
    - 2/1:00 strong.....1/:55 strong
    - 2/1:00 build ......1/:50 strong
    - 2/1:00 build.......1/:45 strong
    - 50 easy

    Main Set
    Sprint (keep same stroke in cycle)
    Repeat 3 – 4 x

    1 x 50/2:00 Fast
    2 x 37.5/1:30 Fast
    3 x 25/1:00 Fast

    Master’s minute between rounds


    did 3 rounds:
    - #1 Fly w/fins: 50 @ 36, 37.5's @ 27±, 25's @ 17±
    - #2 Back: 50 @ 39, 37.5's @ 30±, 25's @ 19±
    - #3 Free: 50 @ 36, 37.5's @27±, 25's @ 17±
    - Was going to kick round 4 but ran out of time


    Warm down
    2 x 100 as easy swim/kick

    Total: 2200 meters
    Categories
    Uncategorized
  18. One swim practice this week!

    by , June 6th, 2012 at 05:32 PM (Chowmi's Blog)
    Well, I made it to one swim practice this week!

    SCM, Baylor Fitness Center
    Bobby Patten coached

    250 warm up
    suppose to be 400 total, but I didn't get it all in

    6 x 75 kick on 1:30
    no fins kick on back

    400 pull
    ==> pull every other 50

    Main set:

    6 times through:
    100 on 1:20
    50 fast on 1:20
    ===>I did 50 moderate, 50 fast
    33 33 31 31 31 30

    100 easy

    6 times through:
    75 on 1:00
    25 on 1:00
    ==>25 easy/25 fast
    15 15 14 14 14superflat 14superflat

    Easy 50

    The End
    +++++++++++++++++++++++++++
    I am totally going back to my old ways. There is no point in swimming moderately strong 150's and 100's when my main focus is a 50. I was able to really put punch into my sprints today, plus Bobby made some recommendations for my sprint. He said it looked a bit wierd I was holding too long in front and rotating a bit too much for a dead sprint, so even though I was going 31's at first, I did a 30 on the last one with just that subtle change.

    I do plan on going to the Texas Senior Circuit #4 this Sunday. It's in Mansfield, about 45 mins away but an easy drive. Hopefully I won't feel bad on that day, as I have been sickly and inconsistent day over day. I'm not going to swim tomorrow, just to make sure I won't overdo it before the meet. At this point, I am better off just resting!!
    Categories
    Uncategorized
  19. Workout 06/06/12:

    by , June 6th, 2012 at 03:59 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 RIM drill

    Pull with buoy valley:
    300, 150, 100, 4 x 50, 100, 150, 300

    4 x 100 kick on 2:00

    100 loosen and out

    (Solo/Rec/2200yds/40 min)
    ------------------------------------

    I was a tad late getting to the pool this morning and the triathlon train was full, so I did my best to swim around it, taking a max of 10sr during the trip to the valley and back. It is nice to check in with some swimmers that I don't usually see, including my dentist. Also, I talked to Rich (a new masters swimmer) and found out that he will be doing his first Tri this weekend at the Pittsfield Sprint - go for it! Maybe I'll catch the train on Friday morning of I can pull into station early.
    Categories
    Swim Workouts
  20. Wed June 6th 2012

    by , June 6th, 2012 at 01:29 PM (Ande's Swimming Blog)
    Wed June 6th 2012

    Whitney Coached
    LCM main pool
    6:00 to 7:30 dove in 6:08ish
    swam with Tyler, Chris, Ned, Nate, Jim, & Whitney

    Warm Up (scy )
    assigned 800
    did around 400


    Main Set (LCM)

    400 fr 75%
    went around 5:30

    1:00 rest

    100 IM FAST
    went 1:15ish

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    200 IM FAST
    went 2:37ish

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    300 IM FAST
    went around 4:05

    1:00 rest

    400 fr 75%
    went around 5:30

    1:00 rest

    400 IM FAST
    went around 5:32
    did fly drill on part of the fly

    100 easy

    6 x 150 done 100k 50 swim strong on 2:30

    300 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 20122012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE

    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts