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  1. Easy day today but what a surprise

    by , July 20th, 2012 at 07:14 PM (Mixing it up this year)
    I don't know who the swimmer was that showed up in my body today but boy can she dolphin kick!

    Let me give you my normal distances for SDK off the wall with or without fins in a 50 meter pool. With regular fins normally I can go barely to mid pool once. Today I made it to 30 meters. When I take the fins off I can go about 7-8 meters. Today I made it to 15 meters!

    500 free
    500 free kick w/fins

    6x50 fly scull w/fins & snorkle
    6x50 SDK UW + smooth w/fins

    400 dolphin kick on back fast
    300 free w/strapless paddles

    4x50 SDK UW + smooth free

    Total 2500 meters
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  2. Friday, 7/120/12

    by , July 20th, 2012 at 05:04 PM (A comfort swimmer's guide to easy swimming)
    Did 21 mi bike ride early this morning while it was still cool.

    SCM, Solo

    Warm up (600)
    400 choice
    - did 100 swim/50 kick/50 drill x 2
    4 x 50/55 ds
    - free on these

    Main Set (1600)
    Repeat 2x
    1 x 500/8:30: first & last 25 sprint & sight
    - used tempo trainer on these to help me keep stroke cadence consistant.
    - on 1st, I went 8:05, on 2nd, 8:00

    3 x 100/1:45: #1& 3 strong, #2 easy
    - round 1 I went 1:30-1:40-1:32, round 2 went 1:25-1:40-1:27
    - no extra rest between rounds

    Kick Set (400)
    8 x 50 Kick/1:15
    - 1-4 w/board & snorkel, 5-8 on back, ave 1:05 on these

    Sprint (300)
    4 x 25/45 fast
    - was supposed to do 12 x 25 in this set but calf cramped on 5th one, so stopped and swam easy 50 and got out


    Total: 2750 meters
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  3. Playing Catch up 07/19/12

    by , July 20th, 2012 at 03:04 PM (Workout Swimmer)
    I was so tired today after workout, I had to go home and take a little nap. Don't know what's the matter with me! Feel fine now. The GTD genie says I have less than 20 miles to catch up so that I am on target for my goal this year. Woo hoo.

    600 back/free
    3 x 200 P w/20 sec rest
    6 x 100 K on 2:00

    3 x 200 breast/free by 50's, drill/swim by 25's
    6 x 100 on 1:35

    4 x 400, 2 & 4 broken at the 100, first two Pull w/snorkle, last two just plain pull.

    100 easy
    total: 4600 LCM



    Found a smilie for Sour Grapes!! Not that I have sour grapes today, but just sayin
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  4. Loooooooooong course

    Last night I went up on my second pool tourism outing in as many days. The destination was Crotona Park pool in the Bronx, a 100-meter-long beauty that I had visited once before.

    Last night we had a great turnout of pool tourists-there were 9 of us there ready to play. Did the addition of that many make evening lap swimming crowded? No, it did not--in fact we had the entire pool to ourselves! Yes, here in a city of 8-million-plus, my 8 friends and I were the only ones who showed up for free(!) evening lap swim in this 100m x 40y gem of a pool.

    So what did we do? The evening featured a 4-length 400 IM (of course!), some eyes-shut lengths to check out how straight we were swimming (there were a few collisions with the side walls/ropes here), multiple figure-eight laps around the two big pyramids that rise out of the pool's center (with mutual hand-pulling assistance whenever swimmers crossed paths), some "circle swimming" around said pyramids, a half-hearted game of Marco Polo (too much real estate), some other games, a few just regular laps (albeit loooong ones), and lots of giggles. It was a fun night.

    This morning at Riverbank my lanemates and I discussed going back to Crotona for morning lap swim--for training rather than tourism purposes. I'm definitely considering that--it's a longer commute than RB, there are no lane lines or black lines, but swimming 100m before you hit a wall was really cool! Plus the water was cooler than at Riverbank. I'm definitely considering it.

    In the mean time, this was my Riverbank workout this morning. My scy set was inspired by water rat's "dullest workout ever."

    400 lcm warmup (swim)

    (switch to outdoor pool to swim in rain)

    600 scy warmup (200k, 200p, 200d/s IM)

    8 x 100 @ 1:40: 2 FR, 2 BK, 2 FR, 2 IM

    (There's no clock or flags outside, so I set my tempo trainer to :20 and tried to beat the beeps to each wall, then had an extra 20 seconds until the next beeps signaled go. And I had to be mindful about counting backstrokes to avoid hitting my head.)

    200 FR pull with paddles, bilat. breathing

    8 x 100 @ 1:35: 2 FR, 2 BK, 2 FR, 2 IM

    (TT set to :19, worked the FRs by trying to beat the beeps, BK and IM were moderate)

    200 FR pull, bilat. breathing

    Then instead of doing a third round I decided to wander back in to the LCM indoor pool (it had stopped raining) to work on my FR some.

    300 pull with paddles, bilat. breathing

    4 x 50 FR with tempo trainer (66-68 spm)

    4 x 50 FR (20m sprint + 20m easy)

    300 warmdown + play + diving for treasure at the bottom of the pool

    That was it! Happy weekend everyone!
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  5. Sarasota Y Sharks Masters 5:30 AM Workout -07/22/12

    by , July 20th, 2012 at 01:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00 6:45
    4 X 100 2:00 1:45
    Two rounds. round 1 intervals left, 2 right.
    Descend 100's 1-4 on round 2.

    8 X 50 kick 1:15
    Descend 5-8
    1 X 100 swim

    SCY

    3 X 100 IM 1:45
    1 X 200 Im 3:30
    Two rounds

    4 X 300 pull 4:00
    Negative split and descend each swim

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  6. LCM FAST FRIDAY Jul 20, 2012

    by , July 20th, 2012 at 12:59 PM (Ande's Swimming Blog)
    FAST FRIDAY Jul 20, 2012

    Zones are 3 weeks away
    next week I'll work on 25's & 50's
    after that 15's & 25's
    then rest & race prep

    plan to lift todat

    Whitney Coached
    SCY main pool
    6:00 - 7:30 dove in at 6:08
    swam with Dave Van Dam, Max Beth tyler, todd, mike chris chris ned
    Jim & dick did 5k's

    Warm Up (scy)
    went around 600

    Main Set (scy)

    10 x 100 fr on 2:30 best AVE
    held 9's, 8's 7's & went 5 on 10

    400 easy

    10 x 50 on 2:00 best ave
    1) 50 DK no board
    2) 25 FL 25 easy
    3) 50 Flutter kick with a board

    did 50 FL on #10, got a foot cramp

    400 easy

    50 fl fast 28

    50 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  7. Another unmodified workout

    by , July 20th, 2012 at 09:42 AM (Chowmi's Blog)
    It is ironic that the full workouts I have done are during Swim for Distance Month. Here was another good day, and my kind of "nonspecific conditioning" type of day:

    SCM, Baylor Fitness Center
    (Recall Tue/Thurs are stroke days)

    300 warmup

    12 x 50's on 1:00
    4 x IM drill down/swim back
    4 x choice (I kicked with fins)
    4 x IM drill down/swim back

    300 kick
    alt free/br/fly combo way too complicated to explain. we had to stop every 100 to ask the order again.

    12 x 50's on :55
    same as above
    Pattern starting here....

    300 pull
    50 back/50 free

    12 x 50's on :50
    4 x free/IM
    4 x drill/free
    4 x free/IM

    I think I am missing something, but this is the meat of it.

    ++++++++++++++++++++++++++++++
    For some reason, fly is really uncomfortable these days. This used to be the only stroke that felt pretty good but now it feels bad - and not just because i'm not in the best of fly shape. So today's drill/swim was just right.

    Later.....25 min walk and Chest & Back X + Ab Ripper X!

    +++++++++++++++++++++++++++++++
    Today: at Creditors' Meetings. 39 Debtors today a light docket.

    Bye!
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  8. Thursday, July 19

    by , July 19th, 2012 at 06:53 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville w/Susan:

    Warm up:

    500 various

    8 x 50
    odds = backstroke kick, 25 UW
    evens= drill

    Main Sets:

    5 x 100
    50 free + 50 back

    10 x 50
    25 fast + 25 EZ
    -- 2 backstroke kick & 2 backstroke
    -- 6 dolphin kick w/board & fins
    100 EZ

    3 x (6 x 50) w/fins
    1 = backstroke kick, 20-25 UW
    2 = fly drill, 15-20 UW
    3 = swim
    4 = backstroke kick, 20-25 UW
    5 = fly drill, 15-20 UW
    6 = swim @ 100 pace
    -- somehow, sprinter ADD, we did an extra 50

    150 EZ

    Total: 3100

    stretching/yoga/foam roller/RC, 30 min


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

    Beautiful day for an outdoor swim. The pool was slightly warmer than usual. We were told there is a broken part, which won't be replaced. Too bad. Cool water is so much more appealing.

    We managed to work around most of the noodlers. But there was one woman kicking very slowly in our lane with a kick board. I ran into her while doing backstroke and she yelled at me out for "not looking where I'm going." Pretty ballsy I thought, since she joined our lane, saw we were doing lots of backstroke and had her entire head out of the water.

    Almost wishing I was swimming at HP this weekend. Over 130 swimmers at the tank, many more than last week at UMBC. Hope it's not to hot for the swimmers.

    Updated July 19th, 2012 at 06:58 PM by The Fortress

    Categories
    Swim Workouts
  9. Thursday, 7/19/12

    by , July 19th, 2012 at 04:44 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    400 choice, did 2x (100 swim/50 kick/50 drill)
    4 x 100/2:00 (25 drill 75 build swim)

    Sprint set (600)
    12 x 50/1:15
    #1 = 25 EZ 25 build to sprint finish
    #2 = 15m EZ 25 sprint 10m EZ
    #3 = 25 sprint 25 EZ
    was around 42-43 on all

    Main set: (1900)
    1 x 1000/30sr
    (with open water sighting each length)
    - I might have swam 1100 lost count and time when I stopped was 18:55

    Pace work
    Swam the following at 1:40/100 pace - all on 10 sr
    2 x 50, 2 x 100, 2 x 150, 2 x 100, 2 x 50


    Total: 3300 meters

    Updated July 23rd, 2012 at 06:55 PM by poolraat

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  10. Thursday July 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    3 x 200 @ :15 rest, descend

    8 x 75 @ 1:15 with fins: 25 swim + 25 kick underwater + 25 swim

    8 x 50 @ :45 kick with fins

    3 x
    * 1 x 100 @ 1:45 pull with buoy and paddles, cruise
    * 4 x 25 @ :45 AFAP
    * 1 x 100 @ 1:45 pull with buoy and paddles, moderate

    8 x 50 @ 1:00 swim with fins, AFAP

    100 easy

    ** 3000 yards **
    Categories
    Swim Workouts
  11. Thursday 7/19/12

    Thursday 7/19

    AM only LCM

    600 100 swim/50 kick/50 drill

    16x50 @ 1:10
    4 BR (2 drill/2 swim)
    4 FR (2 drill/1 build to fast/1 half fast, half easy)

    300 pull

    Total: 1700
    Categories
    Swim Workouts
  12. Tuesday 7/17/12

    Tuesday 7/17

    AM only SCY

    500 swim (every 4th lap non-FR)

    2x
    400 @ 6:30 IM 50 kick/50 drill
    4x50 @ 1:00 kick
    4x100 @ 1:30 50 drill/50 swim IM order
    4x50 @ :40 cruise

    100 EZ

    Total: 3000
    Categories
    Swim Workouts
  13. Double FAST FRIDAY on Thu Jul 19, 2012

    by , July 19th, 2012 at 03:59 PM (Ande's Swimming Blog)
    Double FAST FRIDAY on Thu Jul 19, 2012

    Zones are 3 weeks & 1 day away

    plan to lift tomorrow

    since today was a fast Friday type practice I decided to double and do more sprint work outs

    Kristyne Coached
    SCY main pool
    Noon - 1:15 dove in at 12:08
    swam with Ned beside
    Nolen Slesnic a new team member just graduated from college went 500 4:30, 1650 15:30 & 4 IM 3:56, but he's a bit out of shape,
    Dave Van Dam, Stacy, Max & Beth


    Warm Up (scy)
    went around 600

    Main Set (scy)

    assigned: 10 x 100 fr on 2:00 best AVE
    did 5 rounds of
    100 fr on 2:00
    50 fr on 2:00
    held 57's on 1 fr & 27's on 50's

    assigned 500
    did 5 x 50

    10 x 50 k on 1:30 best ave
    1) 50 SDK went 30
    2) 25 SDK fast
    3) 50 Flutter kick with a board 32
    4) 25 flutter kick with a board
    same on 5 - 8
    skipped 9
    10) SDK from a dive went 28

    assigned 500
    did a 50 & left

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  14. FAST FRIDAY on Thu Jul 19, 2012 SCY

    by , July 19th, 2012 at 03:48 PM (Ande's Swimming Blog)
    FAST FRIDAY on Thu Jul 19, 2012

    Weighed 214 at the end of practice

    Zones are 3 weeks & 1 day away

    Wed Jul 18th swam scy & lifted


    Whitney Coached
    SCY main pool
    6:00 7:30 dove in at 6:08
    swam with Todd, Tyler, & Larry


    Warm Up (scy)
    went around 600

    Main Set (scy)

    assigned 10 x 100 fr on 2:00 best AVE
    did 5 rounds of 100 fr on 2:00 50 fr on 2:00
    held 59, 8's & 7's on 100's & 27's & 9's on 50's

    assigned 500
    did 5 x 50

    10 x 50 k on 1:30 best ave
    odds SDK held 30's & 31's
    evens Flutter kick with a board held 33's

    assigned 500
    did 5 x 50

    assigned 5 x 100 on 2:00 best ave
    did 5 x 50 fl on 2:00 held 29's & 8's

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till

    Updated July 19th, 2012 at 04:00 PM by ande

    Categories
    Swim Workouts
  15. FAST FRIDAY on Thu Jul 19, 2012 SCY

    by , July 19th, 2012 at 03:45 PM (Ande's Swimming Blog)
    FAST FRIDAY on Thu Jul 19, 2012

    Weighed 214 at the end of practice

    Zones are 3 weeks & 1 day away

    Wed Jul 18th swam scy & lifted


    Whitney Coached
    SCY main pool
    6:00 7:30 dove in at 6:08
    swam with Todd, Tyler, & Larry


    Warm Up (scy)
    went around 600

    Main Set (LCM)

    assigned 10 x 100 fr on 2:00 best AVE
    did 5 rounds of 100 fr on 2:00 50 fr on 2:00
    held 59, 8's & 7's on 100's & 27's & 9's on 50's

    assigned 500
    did 5 x 50

    10 x 50 k on 1:30 best ave
    odds SDK held 30's & 31's
    evens Flutter kick with a board held 33's

    assigned 500
    did 5 x 50

    assigned 5 x 100 on 2:00 best ave
    did 5 x 50 fl on 2:00 held 29's & 8's

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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

    2012 South Central Zones

    Meet Info / Entry Form

    Days Till
    Categories
    Swim Workouts
  16. Dragging Along the Bottom - 07/19/12

    by , July 19th, 2012 at 02:39 PM (Workout Swimmer)
    I feel like I'm dragging myself along the bottom of the pool - all day long, lately. Don't know what's the matter with me - I've lost my "get up & go". Couldn't drag myself out of bed this morning - I'm sort of on a vaca while I phase out of Minute Clinic & into American Care - the new building ACI is moving into still has a teensy bit of remodeling left to be done, so I basically get a 2 week vaca from them, and have only 2 days left at MC. Which is nice, really nice. Too bad one of my MC days has to be in Marianna. ANYway, went to the pool at lunch - thought I was leaving early, but ended up leaving "exactly" on time - first one in the water by 600 yards - then only 5 total people were there besides myself. Ah yes - it's Thursday. Whatever. I would've swum by myself if I had gone this morning too. I called the workout after they called the warmup.

    600 - 100 free, 25 back, 25 breast repeat
    20 x 50 on :50 & 1:00 5 each SKPS
    4 x 50 kick on 1:00
    3 x 100 IM on 1:40
    2 x 150 P on 2:15
    200 IM
    one minute rest
    200 P
    2 x 150 IM twitch (fly/free, back/free, breast/free) on 2:30
    3 x 100 on 1:30 (they weren't in any shape to go what I wanted, which was a 1:20)
    4 x 50 on 1:00 stroke/free by 25's
    4 x 200, 3 P no paddles, last one breast/free
    100 easy
    Total: 4500 SCY
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  17. Wednesday July 18th - PM Weights

    TRX Planks
    front 1:00
    left side :45
    right side :45
    front 1:00
    left side 1:00
    right side 1:00

    Chest fly
    2 sets of 12 @ 15 lb.

    Reverse fly
    2 sets of 12 @ 12 lb.

    Single leg touchdown
    2 sets of 20 @ 35 lb. each leg

    When I tell someone that I live 55 miles from work the first question is usually "how long does the drive take", to which I reply "usually about an hour, sometimes longer, once in while much longer". Today was one of those days .

    After more than two hours in the car I was not in the mood for a workout, but I figured I should do something so I did this very abbreviated set.

    Updated July 19th, 2012 at 03:53 PM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/20/12

    by , July 19th, 2012 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00 6:40
    1 X 250 4:30 4:20
    1 X 150 2:45 -
    Two rounds. Round 1 intervals left, 2 right.

    3 x 100 kick 2:30
    4 X 50 kick-fast- 1:20
    1 X 100 swim

    3 X 50 build 1:15
    1 X 150 3:00
    Four rounds, choice.
    150's: swim first 100 @ 85/90%, last 50 is fast.

    12 X 50 1:20
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  19. 07.19.12 - Thursday workout

    by , July 19th, 2012 at 08:45 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Sam, Charlie, Ben and Phil. Kind of a speed day today. Long rests and try to keep up w/ the college kids.

    SCY

    500 Warm up

    8 x 125 - 2:00 (Odds IM, Evens Free)
    100 Easy

    8 x 100 - 1:45 (Kick/IM/Free/Pull x 2)
    100 Easy

    8 x 75 - 1:15 (Sliding IMs)
    100 Easy

    8 x 50 - 1:00 (2 Kick/2 Pull)
    100 Easy

    8 x 25 - :45 (Breath Control - I did 2 x fly no breath, 2 x underwater br, 2 x free no breath, 2 x back no breath)
    Didn't make the back no breath but did the others.

    200 Timed pull - 2:03 I'm pulling at my meet times at the end of practice. Good sign for the next meet in February. I'm hoping I can finally break the 2:00 barrier in a meet next year.

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  20. late start so not alot of meters but high quality distance

    by , July 19th, 2012 at 07:30 AM (Mixing it up this year)
    Got in 10 minutes late, had to discuss our swimmers at state and how they did yesterday. Had a great swim once I got going.

    I also ran last night and went .64 miles in as 1m EZ 8m 4.2 pace 1m EZ

    400 as 100 free/200 IM kick/100 free
    3x200@4:00 smooth free descend w/strapless paddles went 3:26, 3:23, 3:18 kept the kick up which I normally don't do

    3 times thru no break:
    4x100 w/paddles & bouy descend
    Round 1 @ 2:00 went 1:36, 1:34, 1:31, 1:30
    Round 2 @ 1:50 went 1:34, 1:32, 1:32, 1:30
    Round 3 @ 1:40 went 1:34, 1:31, 1:29, 1:28

    200 EZ free
    100 moderate kick

    Total 2500 meters

    I am going to try a new patern Mon-sprint, Tues-distance, Wed-sprint , Thurs-distance, Fri-recovery, Sat-sprint. I made friday recovery because that is usually the day I have to deal with MANatees and Whales.
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