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  1. Friday,10/28/11

    by , October 31st, 2011 at 11:45 AM (A comfort swimmer's guide to easy swimming)
    Warm up (900)
    500 free & back
    200 kick flutter/dolphin by 50's
    8 x 25/30 strong
    - did 1-4 free, 5-8 back

    Swim Set #1 (1100)
    4 x 25 fly fast off blocks + 25 ez free/1:30
    100 free/2:00 smooth
    4 x 25 back fast from blocks +25 easy/1:30 - pwerful kickout
    100 free/2:00 smooth
    4 x 25 brst/50 odds off blocks
    100 free/2:00 smooth
    4 x 25 free fast off blocks + 25 easy/1:30
    100 smooth

    Kick Set
    500 continuous
    - did this flutter with board and snorkel. 10:15

    200 warm down


    Total: 2700 yards
    Categories
    Uncategorized
  2. 10.31.11 Monday Workout

    by , October 31st, 2011 at 11:02 AM (Pete's swim blog)
    Swam w/ Dave next to Dave and Roger. Kent swam 2 lanes over. Pool temp 86 . No drag suit. Roger is back from Indonesia. Good to have him with us again.

    Took the whole weekend off to run a soccer tournament. It went well for the most part. Top 4 teams moved on (including my team) to a bigger tournament next weekend. On Sunday I was told only three teams were invited so being the coordinator, I had to tell a coach his team was disinvited. That's never any fun or a win for anyone.

    Good workout for the pool temp. Always had a few seconds to pop my head up and cool off on a wall. 2 x 100 fly on 1:30 is a bit beyond me still. It's more like 1 x 200 fly on 3:05. On the second and third times through, I caught Dave's rebound wave with 50 yards to go and ended up coughing up a lung at the wall.

    SCY

    450 Warmup

    4 Times through
    * 6 Times through
    ** 100 Fr - 1:20
    ** 25 Stroke - :30
    * 50 Easy - 2:00
    * 2 x 100 Fly - 1:30
    * 50 Easy - 2:00

    100 cool down

    (4750 Total)
    Categories
    Swim Workouts
  3. The Dreaded Thirty Minute Swim....

    by , October 31st, 2011 at 09:48 AM (Year Three: The Road Back)
    Since I didn't check in over the weekend, a quick update. I did one of my very favorite sets on Saturday. It's a little ladder that seems to go pretty fast - and piles up the yardage too. And... it's pretty easy to do when you have to share a lane at the Y. Here's what I did on Saturday:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 IM on 2:00
    4 sets (1 & 3 - free, 2 & 4 Fly w/ fins):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 3:30 (1 & 3 pull, 2 & 4 kick)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    400 Cool-Down
    Total Yards - 4400

    Of course, after getting out of the pool, my husband and I headed to Terre Haute, Indiana, to cheer on the HSE Cross Country team as they competed in the State meet. The boys' team finished 2nd overall and the girls' team (who had never reached the State meet before) finished 6th out of the 24 teams who reached State. My daughter blew away her personal best time at this particular course by running a full three minutes under what she had run previously this year. WAY TO GO! All in all, a great weekend!

    Back to the pool this morning, only to find that the scheduled workout was the always-fun, never-boring (ahem...) 30-minute swim. Actually, since I'm trying to build up my endurance and speed for open water, I've been trying to do 2000 yards straight every other weekend. It was much easier swimming this when the entire team kept going instead of when I just have to tell myself to keep going on my own. My goal was to get in 2000 yards in under 30 minutes - I got 2050! YAY! This is the first 30-minute swim when I actually not only hit 2000 yards, but went over 2000 yards. (I typically had been getting 1800-1850 or so.) What I'm realizing is that my body is much stronger than my mind. Shocking isn't it?

    Anyway, here's what we did today:

    350 Warm-Up
    8 x 50 Fist Drill / Free on 1:00
    6 x 50 Kick on 1:00, 1>3, 4>6
    1 x THIRTY MINUTE SWIM (got 2050 yds)
    400 Cool-Down
    My Total Yards - 3500

    Enjoy your workouts today and be careful tonight as the kids are out and about trick-or-treating.
    Categories
    Swim Workouts
  4. Second day of meet and a great morning workout

    by , October 31st, 2011 at 07:36 AM (Mixing it up this year)
    Did well Sunday too. Broke 30 in the 50 Free finally, the last two meets were dreadful but this was good. Had a strong 100 back and 100 Fly. Was quiet happy over all.

    Today should have been a recovery day but since I was feeling good I took advantage of it.

    500 Free
    500 Free kick w/fins every 3rd 25 fast
    4x[50@1:00 Free w/fins FAST all were 29
    ....[200@4:00 Free w/fins EASY recovery
    10x100@1:30 Free w/paddles & bouy held 1:24-22
    100 Free kick w/snorkle
    400 Free w/snorkle

    Total 3500 yards

    I know I will feel this in Tuesday morning but for now all is GOOD!
    Categories
    Uncategorized
  5. Saturday Oct 29th, 2011 LCM with UT men

    by , October 30th, 2011 at 11:00 PM (Ande's Swimming Blog)
    Saturday Oct 29th, 2011


    Upcoming Meet

    35 DAYS AWAY / 5 weeks
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    Eddie Reese Coached
    LCM
    UT Swim Center: main pool
    9:00 -11
    wore jammer
    trained with Jimmy fiegen & Cole cragin

    WARM UP
    Fr / K / Bk / K
    100 100 100 100
    200 100 200 100
    100 100 100 100

    8 x 50.


    Main SET: scy

    3 x (300 FR on 4:00 / 200 k on 3:45 / 100 e on 1:45)

    8 x 100 on 2:00
    done 30 FAST 20 easy with 3 breaths
    15 sdk 35 mod with 5 breaths
    This was difficult
    Categories
    Swim Workouts
  6. Sprint Classic Results, Oct. 30

    by , October 30th, 2011 at 08:59 PM (The FAF AFAP Digest)
    50 back, 28.23:

    My only goal for the meet was to break the national record in the 50 back, which was 28.7. Happy to have that in the bag!

    The 28.2 was .1 slower than I swam at this meet last year. I looked back at my comments and see that I swam a near perfect race last year. Today, not so. Flat-ish start (took a few kicks to get up to speed) and two iffy breakouts (confirmed by Speedo & Josh). Definitely felt some racing rust. But this does not bother me unduly because it means I have room for improvement later in the year!

    Because my execution was off, I decided to scratch the 50 fly and swim the 50 back again in my 100 ...


    Second 50 back, 28.4:

    ... but when I found myself behind the blocks I was strangely un-excited for a re-do. Subpar breakouts again and I was only under 14 m + 12 m, a bit short for me. Still, this swim was under the NR too.

    Battle of the True Drop Dead Sprinters:

    Fastest woman and man determined by the aggregate time of the 25s. Using an aggregate is generally advantageous for me because I can hammer out a good 25 back to get a starting edge. After a goodish rest, I actually felt a bit more awake and psyched to race. And I grabbed a nice USMS tech shirt as a prize!

    25 back
    Last year: 13.3
    This year: 13.4

    25 breast:
    Last year, 16.5.
    This year, 15.7.

    Boom! This .8 improvement was due completely to the fact that I had a great start -- fast off the blocks, clean entry and great distance. My breakout wasn't the best as I had to jerk up my head to get to the surface.

    25 fly::

    Last year, 12.6.
    This year 13.0 with a long glidey finish. Decent start.

    25 free:

    Last year: 12.2
    This year: 12.2.
    My usual shallow start.

    Aggregate time:

    Last year: 54.6
    This year: 54.5
    Right on the same time in my dotage.

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

    Thoughts:

    1. Really happy to get the NR right outta the box this season. Mission accomplished and can happily soldier on.

    2. I felt slightly discombobulated and choppy in the water. I'm thinking that's due to being sick for a good bit, and out of the water. I basically was forced to do a short drop taper, which would not have been my choice. I also felt slightly "off" racing mid morning. I always swim better in the afternoon, which is when I practice generally.

    3. Though I did my usual warm up, I didn't have that "firing on all cylinders" feeling for my first race. I'm wondering if I need to do more speed work in warm up when I race in the am? Jazz mentioned he did a 50 @ 90-95% in warm up. Or, more likely, maybe it's just rare to feel that way.

    4. Dropping .8 in the 25 breaststroke by nailing the start really underscored that I am under-performing in my 50 fly and 50 free with subpar forward starts. But the only away to improve starts is by practicing them -- always a thorn in my side.

    Definitely going to yoga tomorrow as I'm sure I'll be sore!

    Speedo posted some fast times. Jazz threw down a fast 50 free as well. I video'd this with my iPhone. Will upload later.

    Updated October 31st, 2011 at 11:36 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  7. A decent meet today

    by , October 29th, 2011 at 07:11 PM (Mixing it up this year)
    Started off with a great 200 Fly today, I had not broken 3:15 in a long time but today I went 3:12.81. My 500 Free was better than last time but still not what I wanted to do 6:33.62.

    Overall a good start. Up for tomorrow I have 100 Back, 100 Fly and 50 Free. I am really looking forward to the 100 Fly!
    Categories
    Uncategorized
  8. Saturday, Oct. 29, 2011 11:15am

    by , October 29th, 2011 at 04:46 PM (Fast Food Makes for Fast Swimming!)
    For today's workout I got inspiration from Kirk's morning practice. For a lot of this, I could just copy and paste, but that's not as fun. Plus I had to make a few modifications to better it a little!

    Solo at the Y, sharing a lane with for a little bit, but no big deal.

    Warmup:
    500 (200 Free, 100 Back, 200 Free)

    Main:
    On the 1:10/100 Base +:05
    1 x 400 Free @ 4:45 (went 3:36)
    1 x 300 Free @ 3:35 (went 3:27)
    1 x 200 Free @ 2:25 (went 2:18)
    1 x 100 Free @ 1:15 (went 1:08)
    **Originally I had planned to duplicate the 1:10 base that Kirk did, but :04 seconds rest at the beginning just wasn't going to happen. I'm middle D, not big D.

    About 2 minutes rest, drink some gatorade, and then:
    On the 1:10/100 Base
    1 x 500 Free Pull @ 5:50 (went 5:45)
    1 x 400 Free Pull @ 4:40 (went 4:34)
    1 x 300 Free Pull @ 3:30 (went 3:25)
    1 x 200 Free Pull @ 2:20 (went 2:16)
    1 x 100 Free Pull @ 1:10 (went 1:07)

    100 EZ

    2 x 400 IM Broken by 25s - 1:00 rest between each 400
    w/ :15 rest on 1st 25, :14 rest on 2nd 25, etc. down to :01 rest prior to the last 25. This is reverse of the KNelson/Cascade Swim Club pattern, but it works well with broken 400 IMs.

    2:00 rest

    1 x 400 IM for time went 5:02
    1:10/1:20/1:26/1:06
    The fly really hurt here, lots of swimming prior to this fast effort.

    200 EZ and out
    -------------------
    4500 Yards

    Kirk's club coach knows how to bring the pain...and they did another 3000+ on top of this.

    With this workout, I am now over 400 Miles for the year (401.09), 60.50 miles for the month, and 29,700 Yards for the week in 10 sessions. Had I known I was only 300 short of 30K, I would've done it. Now I just need to see if I can crack 500 by Dec. 31st!

    Updated October 29th, 2011 at 05:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Workout 10/29/11

    by , October 29th, 2011 at 01:18 PM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec (scy)

    200 FR/200 BK/100 FLY,100 BR drill/100 ez

    4 x 200 on 3:35
    - 1: 50 FLY, 150 FR
    - 2: 50 BK, 150 FR
    - 3: 50 BR, 150 FR
    - 4: 200 IM

    Break time: lead drills and streamline/turn work with team. 200 yards +, 25 minutes

    500 swim

    8 x 50 on :60 (choice - I did IMO)
    8 x 25 on :60 (choice - I did IMO)

    100 w/d

    (2900 yards+, 100 minutes)

    -------------
    Had fun with the team today, and enjoyed helping with some mechanics and sharing some ideas about getting off the walls fast with a strong streamline.

    I added extra 50's to the first set, but still had plenty of rest. I was able to swim the 500 in 6:04, which felt good given the extended time with stroke stuff. The 50's also felt good (28's), and the 25's were all out - saw the 12's on the FR.

    We are expecting more snow tonight, perhaps up to 8 inches. Off to put some of the lawn stuff in the garage, and maybe head downtown to the Fallapaloza event (Main street is closed to traffic, live music, vendors, food) that is happening for the first time this year.

    Updated October 30th, 2011 at 11:01 AM by rxleakem

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout: 10/31/11

    by , October 29th, 2011 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will host a meet in two weeks, we'll start including some race prep swimming.

    SCY
    WARM UP:
    3 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    4 x 25 build to fast :45
    1 X 50 @ 100%
    Four rounds, all choice.

    1 X 100 easy

    8 x 50 kick 1:00
    1 X 100 easy swim

    8 x 25
    odd: build to race finish
    even: blocks-sprint 20 easy in

    1 X 100 easy

    10 X 50 free
    5 on :40 5 on :35
    OR
    5 on :50 5 on :45

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  11. Friday, Oct. 28, 2011 5:00am & 5:00pm

    by , October 28th, 2011 at 10:47 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim:

    200 Free
    300 Free Pull
    8 x 50 Kick w/ board @ 1:00
    100 Free

    300 Yards of Fly drills with group...fun fun lazy swimming. I wasn't feeling like doing much this morning.

    200 EZ and out in 30 minutes or so.

    --------------------------
    1500 Yards

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

    P.M. Workout:

    Warmup
    300 Free
    200 Kick on Back
    500 Free Pull (went 6:10ish)

    The lifeguard gave me the idea for this:
    12 x 100 (3 of each stroke, try to descend them)
    • 3 Fly @ 1:30 (went 1:10/1:12/1:13) I just tried to hang on
    • 3 Back @ 1:30 (went 1:20/1:19/1:18)
    • 3 Breast @ 1:40 (went 1:30/1:28/1:25)
    • 3 Free @ 1:20 (went 1:07/1:06/1:06)
    50 EZ

    10 x 75 Free Pull
    • 4 @ 1:00 (held :49s)
    • 3 @ :55 (held :48-:49)
    • 3 @ :52.5 (held :47s)
    8 x 50 Free @ :40 "cooldown" going :35s

    100 EZ
    ----------------------
    3500 Yards
  12. Oct 28, 2011

    by , October 28th, 2011 at 06:19 PM (Canuck Countdown)
    226 days until Day 1 of the FINA World Masters Championships

    Tues, Oct 25
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Don't remember the workout, but did 3500 meters.

    Thurs, Oct 27
    Kinsmen Aquatic Centre
    West Warmup Pool (25m)

    800 Warmup - mix of swim, kick, drill, pull
    (only did 500 meters of this)

    Next set is continuous, choice of stroke
    8 x 50 @ :60
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45

    10 x 100 alternate 50 kick/50 swim and 50 pull/50 swim @ 2:10, choice of stroke

    4 x 50 fly drill @ 1:00
    25 fly FAST from push!
    4 x 50 back drill @ 1:00
    50 back FAST from push!
    4 x 50 breast drill @ 1:00
    75 breast FAST from push!
    4 x 50 free drill @ 1:00
    100 free FAST from push! 1:02

    200 EZ

    Total Distance = 4050 meters
    (I only did 3750 meters)
    Categories
    Swim Workouts
  13. Workout 10/28/11

    by , October 28th, 2011 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/100 FL and 100 BR drills

    10 x 100 FR Pull with buoy on 1:20

    50 ez

    2 times through:
    - 3 x 75 kick on 1:30
    - 1 x 50 skull/25 kick on 1:30
    - 3 x 100 IM fast on 1:30

    250 junk w/d

    (3100 yards, 50 minutes)
    ----

    First time in the water since Tuesday am, and I was not sure what I was actually in the mood to do. I was going to start with 4 x 100 after my warm-up, but the 4 people in the lane decreased to 2 so I just cranked out 10, holding 1:09-11's the whole way through.

    The last set was to keep up with my goal of kicking more, and I threw some IM's in where I focused on turns and streamlines.

    I'll practice with the masters team tomorrow, and have been asked to help to offer another segment of instruction during the practices for the next couple of months. It looks like the meet in Portland, ME, is on for 11/13, and then I will hit Saturday of the NEM SCM champs in Boston on 12/10 since I have to cover for my boss at work on that Sunday. Then scm will be over for me for the year, and I will look to hit scy in stride during the spring.
    Categories
    Swim Workouts
  14. On illness and rest

    by , October 28th, 2011 at 03:32 PM (Random Nonsense)
    The workout is at the end, if that is what excites you about my blog posts.

    Illness: I caught a cold Saturday and decided treat it as much as possible. Saturday included no exercise, a nap, 3 doses of mucinex, lots of benedryl, ibuprofen and a constant stream of fluids. Other than the nap, I continued this routine for 4 days, started feeling better and cut back on the doses. The symptoms remained mild the entire time, I could breath through the night and slept well every night except the first night.

    Normally, a cold would turn into a horrible sinus infection, and I wouldn't be able to breath for at least a week. This time I am keeping better records of what I did and how long I have been sick to manage future expectations and repeat was seemed to work well.

    The mild symptoms early on were really surprising. Last year I had 3 really bad sinus infections in 4 months, then since January I have not been sick. One change I made in January was to start taking a garlic supplement daily. I have no idea if this prevented the typical sinus infection from taking hold, or if it was something else, I will continue with it. The winter season will be the telling season.

    Garlic supplements are advertised to help with something else, no idea what, nor do I care. I read a study about garlic's effect on bacterial infection, so I thought I would give it a shot. It is cheap, no side effects, no calories, so worth case I am throwing some money way.

    Rest: Thursday morning when I was coerced out of the bed to go do a solo swim last week, I knew I was putting myself at risk to get sick. Last week I had a great run of making swim practices and a poor run staying well rested (correlation?). If I don't swim in the morning, I can get almost 2 hour more sleep.

    When I am training hard, I think my sleep requirements increase from sub 8 hours to 9 hours.

    I am at the point in a cold where I feel fine, I am just waiting for the last of the gunk to get out of my lungs/nose. No running nose, no chronic cough, good enough to swim.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 back
    - 300 kick w/fins
    - 300 back
    - 300 swim
    Main Set
    - 6x50 on :40
    - 3x100 on 1:20
    - 300 on 4:00
    - 300 kick w/ fins
    - 300 on 4:00
    - 3x100 on 1:20
    - 6x50 on :40
    Cool down
    - 200 ez

    Josh crushed me on the main set. NFG can kick. During warm up she was kicking and keeping up with my back. During the kick with fins, she kicked a 250 without fins and beat the 300s with fins.

    Morning humor? This was immediately after practice.
    NFG to me: Do you compete in Tris?
    me: No, sorry. <pause> About half the team does tho.
    NFG: Yeah, I can tell.
    I bust out laughing.

    I don't know if she meant she could tell because so many people show up with wet suits and tri suits or because so many swimmers swim like triathletes. The latter thought is what I was laughing about.

    I pointed out to Josh he crushed me today, and he mentioned he was just trying to stay on track to do 1:10s in Dec.
    Categories
    Uncategorized
  15. Friday, Oct. 28

    by , October 28th, 2011 at 02:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50, 3 x
    caterpillar
    single arm fly
    25 easy speed fly + 25 EZ
    back w/turtles

    25 EZ

    4-5 dives from side

    4 x 50 burst + cruise
    2 dolphin, 2 back spin drill

    2 x (25 AFAP + 75 EZ)
    breast, free

    100 EZ

    Total: 1800

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

    Feel much better in and out of the water! And may feel even better after this afternoon's massage. Still a bit tired from these sprinty workouts though, probably just par for the course at the end of a nasty cold.

    Meet Info:

    Sprint Classic at GMU, Sunday:
    Psych/Heat Sheets:
    http://www.swimphone.com/mobile/meet....cfm?smid=3308
    Estimated Timeline:
    http://www.patriotmasters.org/GMUSpr...edTimeline.pdf

    In my two focus events, I entered the times I went last year and am in lane 5 -- yay! If I have any issues in my first 50 back, I may scratch 50 fly and do another 50 back as a split in the 100. If not, I'll swim the 50 back and 50 fly and get ready for the Battle of the Drop Dead Sprinters.

    Last Chance SCM Meet in DC 12/4:
    https://www.clubassistant.com/club/m...1403&smid=3454
    -- Maybe just 50 free? Or maybe I should swim 100 fly at this meet and then swim the open 50 free in Boston? Don't want to swim more than 1-2 events here with my taper meet the following weekend.

    NE SCM Champs in Boston 12/10-11:
    https://docs.google.com/viewer?a=v&p...xN2Qy&hl=en_US

    May opt to swim:
    Saturday: 100 IM, 100 fly or 50 free, 50 breast
    Sunday: 200 IM (50 fly split), 50 fly, 100 free (as a 100 or for a 50 free split)
    -- Wish there were more time between the 100 IM and 100 fly as these are big focus events for me at this meet. The open 50 free is shortly after 100 fly -- total non starter for me.

    Any thoughts?

    Updated October 28th, 2011 at 05:07 PM by The Fortress

    Categories
    Swim Workouts
  16. At Least I Made It To Practice

    by , October 28th, 2011 at 12:24 PM (Year Three: The Road Back)
    Yesterday feels like a roller coaster. It started out with a tough practice. Then, I took my youngest to an orthopedist to talk about her broken toes. Then, worked late to make up the time I was out. Finally, subbed into a mixed doubles tennis match that was so close, it took two hours to complete three sets. All in all, I was going all day and didn't get into bed until after 11pm. WAY past my bedtime. When this morning arrived, I still got out of bed and headed to the pool. (My husband thinks I'm nuts!)

    Here's what we did:
    350 Warm-Up
    8 x 50 Free on :50
    4 sets (wore fins for all):
    - 3 x 100 IM on 2:00, 1>3
    - 4 x 25 IM Order on :40
    1 x 400 Kick on 7:00
    1 x 400 Pull on 7:00
    300 Cool-Down
    Total Yards - 3450

    The only thing I was really disappointed by was my wearing fins for the entire IM set. Looking at the workout, it didn't seem like it would be too terrible - especially on the 2:00. But... the tennis completely took it out of me (not to mention just 5 hours of sleep) and there was no way it was going to happen. I elected to put on my fins and do the IM set instead of just swimming free. So... happy with it; not happy with it.

    Of course, in my insanity, I came home and biked the 10 miles I had planned earlier in the week. Now.... all I want is a nap! After I hit the grocery store on my way home from work... couch here I come!

    I hope everyone who is swimming in the GRIN Fall Classic tomorrow has a blast. It was a different experience the end of this week to see others getting out of the pool early in a mini-taper way and not me. There are so few meets I don't swim in that it was really odd. Of course, there's no way I can miss my daughter and her cross country team running tomorrow for the State title. GOOD LUCK HSE!

    Enjoy your swims and your weekend!
    Categories
    Swim Workouts
  17. IM Friday 10/28/11

    by , October 28th, 2011 at 11:05 AM (The Labours of SwimStud)
    Warm Up
    600 FR
    20 x 25:45 each 4th sprint
    100 EZ

    Main
    2 x 600 IM K,DR, Swim by 50 15:00

    8 x 100 1:50 odds IM, evens FR EZ

    Cool
    500 Fin Kick FR/FLY by 50
    6 x 50 FR EZ
    Categories
    Uncategorized
  18. FAST Friday Oct 28th, 2011

    by , October 28th, 2011 at 10:43 AM (Ande's Swimming Blog)
    FAST Friday Oct 28th, 2011 SCY

    going to be in Orlando Fri Nov 4th - Wed Nov 9th. hope to do a couple workouts at Typhoon Lagoon

    Upcoming Meet

    36 DAYS AWAY / 5 weeks 1 Day
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:32
    wore FS II Legskin
    trained with Jim & Ned
    beside Larry, Chris, & Tyler

    WARM UP
    swim till 6:48
    did 50's on 45 then 40

    Main SET: scy

    500 FR fast for time on 12:00
    went 5:11
    swam around 250 easy

    2 x 200 FAST on 7:00
    1) fr went 1:59
    2) IM went 2:13, cruised it
    swam 100 easy after each

    3 x 100 fast on 5:00
    2 fr 55, 54
    #3 was in heats, did it SDK/fly kick on side 59

    4 x 50
    3 fly went 26, 25, 24
    #4 was SDK in heats
    went 25

    200 easy



    Probably not going to the Woodlands SCM Meet but it looks like a great one!

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic
    Categories
    Swim Workouts
  19. Thurs & Fri 10/26-27/2011

    by , October 28th, 2011 at 10:12 AM (Trying to Train Smarter, Not Just Harder)
    Thursday
    Feeling so terrible in the water lately. Almost wonder if I'm sick! Got out early. Jeni & Elenna were visiting, so I was able to make it look like I was only there to play with my grandbaby!! She is so adorable! And next time we're definitely planning ahead & bringing a swim diaper!

    12 x 75 on 1:15 (50 free, 25 other)
    3 x 200
    3 x 50
    3 x 200
    3 x 50
    200 easy
    Total: 2500 SCY

    Friday
    Feeling a little bit better this morning. Hardly anyone at the pool, kids had HS District swim meet yesterday, and were given the morning off, I suppose. Wes & I, Savannah, Abbie, Spencer & Ryan were the only ones there. And the coach.

    600 back/free (got there late & only got in 400)
    Pull: 2 x 300, 2 x 200, 2 x 100 w/20 sec rest between each
    7 x 100 kick on 2:00
    100 easy
    8 x 125 on 1:50, stroke/free/stroke/free/stroke - wore zoomers and did basically IM twitch - went rather easy and barely made the interval most times
    100 easy
    20 x 50 on the :50, 4 swim, 4 pull no paddles, 4 swim, 4 pull no paddles, 4 swim - held :38's most of the way - not feeling it today (said that already, didn't I?)
    12 x 25 on :30, drill, 2 x 4 -cycle speed play, one sprint, repeat twice more
    Total: 4800

    Updated October 28th, 2011 at 10:14 AM by Celestial (math error)

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  20. 10.28.11 Thursday workout

    by , October 28th, 2011 at 09:12 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp back up to 85. I don't get it... why cool it from 88 to 82 only to start cranking it back up again? I'd be happier if they would just leave it at a constant temp so I can get used to it.

    SCY

    450 Warm up

    8 x 100 - 1:45 Up/Down Backstroke (:10)
    8 x 100 - 1:45 Up/Down Breaststroke (:10)
    8 x 100 - 1:45 Up/Down Kick (:10)
    50 Easy
    8 x 100 IM - 1:45 Up/Down Kick (:10)
    8 x 100 - 1:40 Up/Down Backstroke (:05)

    50 Cool down

    (4550 Total)

    Nothing too tough today but with pool temps inching back up, it is probably for the best.
    Categories
    Swim Workouts