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  1. Thursday, 4/12/12

    by , April 13th, 2012 at 09:29 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo


    Warm up (900)
    300 Mixer
    8 x 50/1:00 Kick
    8 x 25/30 build

    Main Set: (1400)
    - did this set all free
    1 x 200/3:30 smooth build
    2 x 100/2:30 Strong
    - went 1:14, 1:12
    1 x 200/3:30 smooth build
    4 x 50/1:30 Very Strong
    - went 35-34-34-33
    1 x 200/3:30 smooth build
    8 x 25/1:00 Fast
    - was under 15 on the even ones, not sure of time on odds
    1 x 200/3:30 smooth

    Kick Turns (800)
    8 x 100/2:00 - Smooth Swim - except fast, strong kicks from Flags into Wall and back to Flags
    - was around 1:22 on all


    Warm Down
    100 easy free

    Total: 3200 yards

    Categories
    Uncategorized
  2. the friday flyer returns!

    by , April 13th, 2012 at 08:00 AM (Mixing it up this year)
    I felt a great need to do this set today. Trying to gain some confidence in my longer swims. I also wanted to use the longer fins today instead of my zoomers.

    500 free
    500 free kick w/fins every 3rd 25 fast

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/ 50 swim went 3:37, 3:27, 3:21, 3:15, 3:09

    6x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    4x50 free focus on SDK off wall was making it to the 4th line on bottom (about 10m) before my natural boyancy forced me to the surface

    Total 2500 meters
    Categories
    Uncategorized
  3. Thursday, April 12, 2012 5:00am

    by , April 12th, 2012 at 09:14 PM (Fast Food Makes for Fast Swimming!)
    My first morning swim in a few days. Tough to get up for, but I made it.

    5 x 100 Free @ 1:30 (1:10s)
    4 x 100 Free Pull @ 1:20 (1:06-1:07s)
    6 x 50 Kick w/ board @ 1:00 (:45s)
    1 x 200 IM Drill
    1 x 100 Free


    4 x 150 @ 2:20 (3 IM no free, 1 all Free) - had to leave :20+ behind the others in my lane, but was still catching them
    • went 1:55, 1:52, 1:49 on IMs, at a moderate pace
    • freestyle, caught the group at the 100 mark
    100 EZ

    4 x 50 @ whatever...just waited a bit
    Odds Fly fast (went :29s)
    Evens EZ Free

    100 of playing around a bit and out.

    -------------------------
    2500 Yards


    IM's felt good today...just have a 400 version coming up on Saturday.
    Gonna have a tough heat as well:
    4:19/4:28/4:30 ME/4:33/4:34/4:38/2 others @ 5:00+
    I have bolded the times of the swimmers that I consider to have great to excellent breaststrokes. Can you guess which ones are myself and Knelson?

    The PNA Heat Sheet looks like it'll be a good meet. I'm happy that I'll be done and on the road by 3:30pm on Saturday.
    5 events in 3 1/2 hours. Should be fun.
    400 IM, 200 Back, 100 Breast, 50 Fly, 200 Free (Fly)
  4. Thursday 4/12/12

    Thursday 4/12

    PM only SCY + Crossfit

    Crossfit:

    4x ( :50 on, :10 rest/switch)
    split lunge
    row (on the erging machine)

    2:00 rest

    3x ( :50 on, :10 rest/switch)
    med ball slams (14 lbs)
    bear crawl (25 yds forwards, 25 yards backwards)

    Swim:

    500 swim
    8x100
    4 @ 1:20 D1-4
    4 @ 1:30 50 kick/50 build

    9x200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:07, 25/10)

    3x300 @ 3:45 D1-3 (3:09, 3:04, 2:55)
    2x200 @ 2:45 backstroke (50 R arm, 50 L arm, 100 swim)

    with fins:
    4x100 @ 1:45 (25 fast fly kick under H2O, 50 fast fly kick on back, 25 fast fly swim)

    200 EZ

    Total: 5000
    Categories
    Swim Workouts
  5. Workout 04/12/12: BENN meet in 2 weeks!

    by , April 12th, 2012 at 07:20 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    1 x Noah's Ark pull with buoy

    12 x 50's
    - Odds: Kick on :55
    - Evens: Swim on :50
    - Did two each FR/FL/BK/FR

    4 x 100 FR on 1:20
    - Descend (1:12,:10,:10,:07)
    1 x 100 loosen

    4 x 75 Indian IM's on ?

    Kicking and sighting discussion with other swimmers

    4 x 50 Quarter's Strong on :45
    - Free
    4 x 50 Quarter's Strong on :50
    - BK down, FLY home

    200 loosen and out
    (solo/Rec/3100yds/65 min)
    --------------------------

    Almost had an accident today in the pool. On the warmups, I started backstroke and thought, "I should have seen the flags by now" in the deep end. I stopped, and was 1/2 an arm length from the wall. So, never assume that the flags are where they should be.

    Anyways, I felt ok in the water - I have not been very consistent since NE champs due to illness and work. Got in a good variety today, and was happy to get over 3000 yards for the first time in a while. "Just keep swimming" as Dora and Nemo sing - my goal this year is 250 miles, and I am 20 miles ahead at this point so that is promising.

    Looking forward to reading about some fast swims over the weekends to come. Looks like planning for the meet in Bennington in two weeks is on target. We now have seen entries so I am excited. I am off on vacation tomorrow with the family, and hope to get in the water at some point. Lord willing, I'll be back in Boston on the 22nd and in the water the next day.

    Updated April 12th, 2012 at 10:47 PM by rxleakem

    Categories
    Swim Workouts
  6. Thursday, April 12

    by , April 12th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture, 45 min:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.

    Stretching/Rehab, 30 min


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

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend. I spent a huge amount of time today on pain prevention ... I really hope one day soon I wake up pain free.

    More importantly, how much is one supposed to fork over for a prom dress?

    Attached is a pic of Fort Son's boat, the First Freshman 8. My son has some seriously styling boots.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Updated April 12th, 2012 at 09:56 PM by The Fortress

    Categories
    Swim Workouts , ART
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  7. Thursday, April 12

    by , April 12th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.


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

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm
    Categories
    Swim Workouts , ART
  8. Thursday, April 12

    by , April 12th, 2012 at 05:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:
    -- used fins

    600 various
    6 x 50 fly drills @ :15 RI
    10 x 25 DPK shooters @ :40
    -- 5 back, 5 belly
    50 EZ
    5 x 50 @ 1:30
    25 EZ speed free + 25 EZ @ 1:30
    -- went high 11 to high 12s
    50 EZ
    4 x 50 dolphin burst + cruise @ 1:30
    50 EZ

    Total: 1800


    ART, 30 min

    Had my chiro work on my calves, which were still cramping on the shooters (though not thereafter). Dunno, maybe my electrolytes are messed up this week. Have been slamming some today.

    Acupuncture, 45 min:

    This was my second session. I figure I'll try it 2x a week for 4 weeks and see if it helps. I'm not expecting it to do anything for my labrum, of course. But it might help bring blood flow to the other injured/sore areas of the shoulder and scapula. And provide some pain relief. It seems like a good combo with PRP. Speaking of which, my chiro mentioned that he understands that the second session of PRP is the worse in terms of sensitivity and pain. Oh joy, I can look forward to that after nationals.


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

    Glad I only did a mini instead of a hard speed workout yesterday. After some relative rest and a decent night's sleep, I feel better today. Though I'm hoping for one more night of good sleep since I probably won't be racking up sleep hours this weekend.

    Psych sheets for Colonies Zones:
    http://www.patriotmasters.org/Coloni...ults/index.htm

    Do Ice Baths Work, Part II:
    http://www.swimmingscience.net/2012/...k-part-ii.html
    Categories
    Swim Workouts , ART
  9. Thu Apr 12, 2012

    by , April 12th, 2012 at 02:33 PM (Ande's Swimming Blog)
    Thu Apr 12, 2012

    Next Meet:
    Sat Apr 14th Nitro Masters Open
    Entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, 2 br or 1 IM

    Whitney Coached scy
    5:00 - 6:30 dove in at 6:35
    main pool
    swam with Tyler Jim & Ned

    Warm Up
    went around 1000

    Main Set

    assigned 4 rounds of:
    100 on 1:20 right into
    100 on 1:15 right into
    100 on 1:10 right into
    100 on 1:05 right into
    100 on 1:00
    50 easy
    1:00 VK right into
    25 fast
    25 easy
    400 fr on 6:00 dps

    did 3 rounds of:
    100 on 1:20 right into
    100 on 1:15 right into
    100 on 1:10 right into
    050 on 1:05 right into
    100 on 1:00
    50 easy
    1:00 VK right into
    25 fast
    25 easy
    skip: 400 fr on 6:00 dps

    skipped round 4

    6 min before practice was done I did several
    25 FL or SDK easy speed
    25 easy

    when I skipped the 400's & round 4 I talked with Kubes and we watched a Navy ROTC guy who climbed up on the 3 meter platform and was scared to jump off
    he walked down several times
    he jumped off the 1 meter no problem.

    He needed to jump off the 3 meter to pass his training but his phobia was so powerful that he couldn't get himself to step off the end and plunge into the water, he stayed there from 5:45 am to 7:45 am then finally gave up and walked down the ladder. He had 2 large tattoos, one on his arm, one on his chest that probably hurt way worse than a bad landing off a 3 meter platform might.

    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


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

    Updated April 13th, 2012 at 12:32 PM by ande

    Categories
    Swim Workouts
  10. Colonies Zone meet, here I come!

    by , April 12th, 2012 at 12:10 PM (Chowmi's Blog)
    This is just a placeholder post so I don't forget what I did between Monday and the meet.

    Not much.

    On track for week #4 of P90X.
    1/2 yoga video to stop at 45 min;
    Yesterday was Cardio, replaced Kenpo X;
    Today is CoreX
    Friday/Sat are the rest days
    Skip Sunday and start week #5 on Monday when I get back.

    Swimming:
    Easy day on Wed and nothing else until I get to Colonies Zone meet. I think I did 200 w/up; 3 x 100 kick; 100 easy, then swim misc. easy to 30 minutes.

    Thoughts on the meet:
    My main thought today is that I will think about it when I finally get to the pool for warmup on Friday night. That way, the travel, check-in at hotel, and mini-nap are all out of the way and I can finally relax!

    My times of 24.7 free and 27.4 fly very likely will stay top ten times at the end of the season, so it is a bonus to get the opportunity to improve on those times. I will do 3 x 50 frees and i'm going to try different things for fun. I might try 1/0 and see if that is just too distracting, or if I am holding a better "acceleration" (rather, less deceleration) at the end of the race by not breathing that one extra time on the way back.

    and...just for jadams....i'm really excited for breakfast at the airport McDonalds tomorrow!!! Though I never branch out - it is always a sausage biscuit with egg combo, with the coffee.
    Categories
    Uncategorized
  11. Wednesday 4/11/12

    Wednesday 4/11

    PM only SCY

    600 swim
    2x
    4x75 @ 1:10 D1-4
    4X50 @ 1:00 V.S.

    9X200
    3 @ 2:30 D1-3
    2 @ 2:25 D1-2
    4 @ 2:20 hold low red HR (2:07s, 26/10)

    2x
    4x25 @ :30 15 meter sprint
    4x50 @ 1:00 build
    2x100 @ 1:30 DPS

    5x(100+50) @ 2:30
    100 - push sprint (55.9, 56.0, 56.1, 56.1, 55.8)
    50 - EZ

    150 EZ

    Total: 5300
    Categories
    Swim Workouts
  12. 4/11/12

    10 min choice
    I did ....
    200 bouy only
    200 EZ dolphin kick w/fins
    200 IM drill

    8 x 100 rest 15
    #1 work 1st turn
    #2 work 2nd turn
    #3 work 3rd turn
    #4 strong finish
    (went fly,bk,br,IM,fr,fr,fr,fr)

    12 x 200
    1&2 @ 3:00
    3&4 @ 2:55
    5&6 @ 2:50
    7&8 @ 2:45
    9&10 @ 2:40
    11&12 @2:35
    --The idea was to hold 2:35 throughout the set so that the last two were touch and go.

    200 cruise

    6 x 50 @ 1:00
    #1 3 breathes/25
    #2 2 breathes/25
    #3 1 breathe/25
    Repeat

    200 w/d

    4500

    I haven't been doing very well lately on our longer free sets. I struggled trough the set and did the best I could. I took a couple of days off since my mom was in town and was too lazy to get up and swim solo while everyone was sleeping. I always insist on learning my lessons the hard way. The piano fell hard on me during the last few 200's of the main set.

    The good news is that the little bit of stroke work we did felt great!
    Categories
    Uncategorized
  13. 04.12.12 - Thursday workout

    by , April 12th, 2012 at 08:54 AM (Pete's swim blog)
    Swam w/ Dave x 2, Roger and Howard. Pool temp 84.

    SCY

    500 Warm up

    10 x 100 - 1:30
    * Odds IM (1:17-1:20)
    * Evens Free (Held 1:15)

    10 x 100 - 1:10 Draft 800, swim 200. I think we ended up on a 1:13 pace. I definitely had problems holding 1:10 so at least part of it was me being slow today.

    100 Easy

    10 x 50 Fly - 1:00 Descend (:48->:40)
    100 Easy

    11 x 50 From dive on 1:00, :59, :58, :57, :56, :55, :54, :53, :52, :51, :50. I went Fly x 2, Br x 2, Fr x 2, Bk x 2, Fr x 2

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  14. so that is what a real recovery day is...

    by , April 12th, 2012 at 07:28 AM (Mixing it up this year)
    This is the first day I did absolutely NO SPEED at all.

    I have a massage and chiro/ART session for tomorrow and will likely do an easy fly workout. I'll probably drag out the long fins again tomorrow.

    600 free every 4th lap kick on back
    8x100@:20RI free as 25 scull, 25 kick, 50 drill w/snorkle
    8x50@:20RI odds over/unders evens under/overs w/fins
    Actually almost made it the whole lap on the unders using my full size fins, i have just been trying not to rely on them as much
    8x25@:45 glide + cruise
    100 EZ
    2x50 from block, good start and glide to dead stop then cruise

    Total 2200 yards
    Categories
    Uncategorized
  15. Wednesday, April 11, 2012 5:00pm

    by , April 11th, 2012 at 11:03 PM (Fast Food Makes for Fast Swimming!)
    I'm kind of enjoying these afternoon swims that I've been doing this week. My body is definitely more awake, but on the downside it has the muscle fatigue of 8-9 or so hours of maintinence work (which can be unknown day to day). Today was a killer...the radio kept calling me this way and that. I just wanted to get out of there today...but ended up having to stay almost an extra hour to fix one of those disasters that always happens 5 minutes from the end of shift!

    Swim:

    5 x 100 Free @ 1:30

    8 x 75 Free Pull @ 1:00 (:51-:52s)

    4 x 50 Kick w/ board @ 1:00 (:45-:48s) legs tired today

    200 Free EZ

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

    4 x 250 Free Pull Descend both interval and pace
    • 1 @ 3:40 (went 2:55)
    • 1 @ 3:30 (went 2:52)
    • 1 @ 3:20 (went 2:49)
    • 1 @ 3:10 (went 2:44)
    • adds up to an 11:20 1000 time. Not too shabby
    16 x 25 Kick w/ board @ :35 (just went through the motions...going :25s or so)

    ----------------------------
    3000 Yards
  16. Wed., April 11

    by , April 11th, 2012 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    6 x 50 caterpillar fly drill @ :15 RI
    10 x 25 shooters w/fins @ :40
    5 x 50 breast @ 1:05
    50 EZ
    10 x 25
    odds = easy speed free @ :30
    evens = EZ
    50 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Total: 2100


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


    Still feel kinda blah in the water. And had calf cramps for the third day in a row. I'm heading off for a massage shortly, so hopefully that will work out some of the kinks.

    A friend sent me this link today:
    http://www.swimmingworldmagazine.com...zine/30261.asp. I'm very honored to be a runner up. A friend asked "Who is Lynn Marshall and do we need a lead pipe?'' lol. I replied that she is very speedy and swims a zillion events, unlike moi.

    I learned last night that Fort Son finally got a diagnosis after many many tests and feeling bad for almost 4 months: celiac disease. It certainly fits his symptoms and I'm cross with myself that I didn't think of it. I couldn't sleep last night due to worrying. I'm glad the hematologist he was seeing for low ferritin thought to test for it. I fed ex'd him a care package of gluten free goodies. He is bummed, but was getting very depressed about a lack of diagnosis and feeling like he was letting his teammates down. So knowing what is wrong is preferable. This is a real pita for a college student. No beer and pizza?! From what I can glean, he was doing well in my fairly gluten free kitchen, but the excess gluten + beverages at college may have been a tipping point. I already have appointments for my daughters to be tested next week.

    On Friday, Mr. Fort is heading up to Boston for marathon weekend. He has been nursing some nagging injuries as well and is looking forward to cycling when it's over. He will get to see Fort Son's boat/team race Harvard on Saturday, Lil Fort is racing in the Boston 5K on Sunday and then Mr. Fort runs on Monday with his training partner. I am missing all that fun, but having fun with Jimby, SwimStud and Chicken of the Sea who arrive on Friday afternoon. I'll go out to Mason to watch them swim the distances events. I am heading up to Hanover to see my son the weekend after Nationals for parents weekend. I haven't seen him since Xmas since he was with his team on a training trip over spring break. I really miss him.

    I really really need some sleep. That would likely zap the blahs.

    Updated April 11th, 2012 at 04:48 PM by The Fortress

    Categories
    Swim Workouts
  17. Today's workout was brought to you by the number 200

    I had a fun and chatty workout this morning with Hannah at Riverbank. The swimming was a bit of a struggle today—I was tired from rowing and weights last night at the Y—but I got into the spirit of things after the first hour or so. We adapted a workout I did back in February. Here’s how today's version went:

    1000 lcm warmup (400s 200k 200p 200d/s by 25)

    4 x 200 k/s/d/s by 50, rev. IM order

    8 x 50 FR @ 1:10, done as 25 build, 12.5 fast, 12.5 easy

    8 x 200, 1 each at 3:40, 3:35, 3:30, 3:25, 3:40, 3:30, 3:20, 3:10
    [I did FR on the first two then FR/BK halfsies on the rest.]

    4 x 200
    50 FL kick + 150 FR swim
    50 FL kick + 50 BK kick + 100 FR swim
    50 FL kick + 50 BK kick + 50 BR kick + 50 FR swim
    200 IM kick
    [I cheated and did an upside-down IM for the last 200, since it was our warmdown.]

    That was it! Afterwards I had a nice but abbreviated (cold outside) stretching session on the playground overlooking the river.
    Categories
    Uncategorized
  18. Wed Apr 11, 2012

    by , April 11th, 2012 at 02:47 PM (Ande's Swimming Blog)
    Wed Apr 11, 2012

    Next Meet is this weekend
    I'm torn between my desire to train with my need to rest, I also must start lifting weights soon.
    Nitro Masters Open
    Sat April 14, 2012
    entered: 4, 2 & 1 IM, 50 fr & 200 BR
    might skip the 50 fr, 2 br or 1 IM
    Maybe I could get one of the fast nitro kids to swim as my proxy

    For several months I've had a nagging left hip injury, most of the time it doesn't hurt but when I get in certain positions, like curled up for a turn or sitting up when I'm laying down, I feel it. I haven't seen a doctor about it. Sometimes I aggravate it just by sitting in my car, so I remind myself to sit gently. It's annoying.

    Whitney Coached LCM & SCY
    5:00 - 6:30 dove in at 5:18
    (went to bed around 11:15 so I set my alarm for 4:30)
    started LCM in main pool then moved to diving well SCY just before 6:00 am

    swam with Tyler David, & Mike

    Warm Up
    400

    Main Set

    4 x 200 fr on 2:50 (aerobic, swim at 5k pace & get around 15 sec rest)
    held 2:35-2:38's

    assigned 4 x 100 done 50 fl fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 2 then did 100's

    (moved to diving well so UT men & women could train LCM)

    assigned: 4 x 100 done
    50 bk fast 50 moderate
    did: 25 fast 25 easy

    assigned: 4 x 200 fr on 3:00
    (aerobic, swim at 5k pace & get around 15 sec rest)
    did 4 x ( 2 x 50)

    assigned: 4 x 100 done
    50 br fast 50 moderate
    did: 25 fast 25 easy


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  19. Workout 04/11/12:

    by , April 11th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    I got up early this morning for a swim before work, and joined in at the end of the triathlete train that was churning up the fast lane. Well, they saw me after the first swim, and bumped me to the driver's seat ...

    w/u:
    2 x 150 (speed play)
    3 x 100 (speed play) - did strokes
    2 x 50 (speed play)

    Everyone left at this point so I plodded along with:
    4 x 100 kick on ~ 2:00
    8 x 100 swim on ~ 1:30
    - Did 2 FR, 2 BK, then
    - Build a 100 FLY over 4 (timed - 1:07.66)

    200 loosen and out (somewhat solo/Rec/2000yds/40 min)
    ----------------------------

    Good swim today, and it was fun to spend my warmup period with the group. There were six folks there today, so no room for anyone no joining in. I have been playing with nutrition type stuff, and swam the last two mornings on an empty stomach (just water). I read on the marathon swimmer site that is helps to get the body to burn fat over the food in your system, so other than feeling a little woozy until I get some breakfast I only notice that I am not as peppy in the water. Probably a good thing.

    Updated April 27th, 2012 at 05:55 PM by rxleakem

    Categories
    Swim Workouts
  20. Taper 2 Wed. 4/11/12

    by , April 11th, 2012 at 12:24 PM (The Labours of SwimStud)
    Warm up:

    500 Free

    Speed Sets:

    8 x 25 burst + cruise w/fins @ 1:00
    -- 2 dolphin kick, 2 back spin free, 2 fast hands breast, 2 fast doggy paddle
    100 EZ

    8 x 50 kick @ 1:30
    -- 3 w/o fins, 5 w/fins
    1st 25 = 90%
    2nd 25 = EZ
    100 EZ

    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ

    Total: 2050

    I took the Fort written one and eliminated some work from it to try and stay fresh.
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