View RSS Feed

All Blog Entries

  1. Sarasota Y Sharks Masters 5:30 AM Workout -11/18/11

    by , November 4th, 2011 at 04:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    6 X 50 :50
    4 X 100 1:30
    6 X 50 :45

    1 X 50 build to fast 1:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    Four rounds. All choice.

    1 X 50 easy
    2 X 100 @ 100% 4:00
    1 X 50 easy

    1 x 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 200 3:45 3:30 3:00
    3 x 100 2:00 1:45 1:30
    Three rounds. Round 1: stroke 2: IM 3: free
    Read intervals by round left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -11/17/11

    by , November 4th, 2011 at 04:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:10
    2 x 100 kick 2:10
    8 x 25 kick-fast- :40
    1 X 100 swim

    1 x 125 IM 2:15
    3 x 25 sprint :45
    Four rounds.
    Round 1: 50 fly(125 IM)/25's fly
    Rounds 2/3/4: same as above continue IM order
    Short break between rounds.

    1 X 400 6:00
    2 X 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/16/11

    by , November 4th, 2011 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    4 X 754 1:10
    12 X 25 :30

    12 X 50 1:00
    Every third:fast
    All choice.

    1 X 50 easy 1:00
    2 X 50 @ 100% 2:00
    1 X 50 easy

    1 X 200 kick 4:10
    3 X 100 kick 2:10
    4 X 75 kick 1:40
    1 X 100 swim

    10 X 200
    odd: IM on 3:30
    even: free on 3:00

    WARM DOWN: 4 x 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  4. Sandwiches both ways

    I had a nice swim at the Y this morning with Rondi. This seems to be the week for creative procrastination—our end-of-the-lane construction project this morning was a pagoda made out of kickboards, pull buoys, and water bottles. Our lap swim pal Stan got us started before he left for spin class, then we added on another story and a lean-to garage for our paddles before we started the main set. The guy who shared our lane for most of that set looked a little wary getting in, almost as if he thought the two ladies playing with their kickboards might not be serious enough swimmers for the fast lane. I hope we surprised him once we finally got started!

    Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 d/s RIM)

    12 x 50 @ 1:00, done as 4 sets of 3 descends, odd sets FR, evens BK

    9 sandwiches
    6 x 250 (100fr / 50st / 100 fr), st= IM order no free
    3 x 250 (100im / 50fr / 100im)

    400 pull + play

    That was it. I felt good in the water today, and was getting a lot of distance out of my glides. It probably helped to be swimming in cooler water today—Riverbank has been pretty warm lately. Also, I started back with rowing class last night, and I think it might help loosen up the muscles in my upper back (although it certainly made my hips and legs tighter today). I had been feeling all scrunchy in my traps and around my shoulder blades earlier in the week.

    After my swim I went upstairs to the gym for a long stretching session, and some light weights.
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout -11/15/11

    by , November 4th, 2011 at 04:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    4 X 100 1:40
    2 X 300 4:30
    4 X 100 1:30

    1 X 200 kick + 100 swim

    1 X 100 easy 2:00
    4 x 50 fast 1:15
    1 X 100 easy 2:00
    4 X 25 sprint :45
    Two rounds. Round 1 stroke, round 2 free.
    Short break between rounds.

    4 X 100 kick 2:15
    5 X 50 kick :55
    1 X 100 swim

    10 X 100 free
    3 on 1:25
    3 on 1:20
    4 on 1:15

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  6. Friday, Nov. 4

    by , November 4th, 2011 at 04:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50
    odds = caterpillar drill
    evens = single arm fly

    8 x 25 shooters w/fins
    4 back, 4 belly

    Main Sets:
    (Stolen from a recent Paul Smith workout)

    3 x (4 x 50) @ 1:00
    1st round = kick
    2nd round = swim IM order
    3rd round = best average
    -- did breast w/fins and went 33, 33, 32, 31
    -- really working on doing a fly like pull

    50 EZ

    4 x (4 x 75) @ 1:30
    1 = 1st 25 fast
    2 = 2nd 25 fast
    3 = 3rd 25 fast
    4 = 75 fast
    round 1 = free w/paddles (40 on the 75)
    round 2 = flutter kick w/board & fins (43)
    round 3 = IM (fly/back/breast) (42)
    round 4 = dolphin kick w/board & fins (43)

    -- kicks were easier than the swims since I could breathe
    -- no Spr break (akin to Q break) between rounds because I was on Spr interval

    200 EZ

    Total: 3250

    Scurried into my spandex to head to the 2:00 pm bikram class ...


    Bikram, 90 minutes:

    This was a great class for me. I usually struggle a bit after a layoff and going right after a workout, but not today. I got a couple "excellents" and a "you totally rocked the class today." Huh. No one passed gas, got emotional, or ran from the classroom. And it was a relatively balmy 105 instead of 110.

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

    Loved the Clydesdale workout! A nice complement to my AFAP workouts. And sometimes going "fast" is a nice break from going "AFAP" where you have to be really mentally prepared and aggressive. I was surprised I could do a double after yesterday's hard sprint effort, but I was full of energy again today. This is day 5 of an increase in thyroid meds, so I'm thinking it's that. When my wacky thyroid is on the blink, anything but 50s seem "long and sad" (to quote Jazz). Right now, I feel like I could do another workout! Going to shift my day off from Sat until Sunday around Lil Fort's sport schedule. Don't even feel like I need a day off at the moment.

    Booked my flight/hotel for Boston today. I've decided on my events for my two December meets.

    Last Chance: 100 free (50 split), 100 breast
    NE Champs: Sat: 100 IM, 100 fly, 50 free 50 breast; Sun: 200 IM (50 fly split), 50 fly, 100 free

    I thought about signing for the 800 free on Friday night to get a 50 or 100 split, but I want to be completely fresh for Saturday's events.

    Scary article about moderate drinking in the WSJ:
    http://online.wsj.com/article_email/...sj_share_email

    Updated November 4th, 2011 at 04:56 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/14/11

    by , November 4th, 2011 at 04:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM**
    WARM UP:
    1 X 300 5:15
    3 X 100 1:50
    1 X 400 7:00
    4 X 100 1:45

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15

    1 X 200 IM 4:00
    2 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Two rounds. Break between rounds.

    8 X 100 free 2:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/11/11

    by , November 4th, 2011 at 03:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day before the meet.

    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:30
    4 X 50 1:00

    1 X 300
    Choice. Fins optional.
    Broken :10 @ 150

    9 X 50 1:15
    Choice. #3-6-9 are fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 x 50 blocks @ race pace
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -11/10/11

    by , November 4th, 2011 at 03:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    4 X 100 1:30
    4 X 50 descend 1-4 :50

    1 X 400
    Choice. Fins optional.
    Broken :10 @ 200

    6 X 50 kick 1:15
    1 x 100 swim

    4 X 75 1:20
    50 perfect stroke/25 fast

    4 X {dive-turn-finish}

    Sprint/middle distance swimmers:
    10 X 50 1:10
    odd: perfect
    even: descend 2-4-6-8-10 to race pace

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/11

    by , November 4th, 2011 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50-descend 1-4- :50

    1 X 500
    Choice. Fins optional.
    Broken :15 @ 250.

    20 X 50 1:10
    odd: swim(choice) even: kick
    Fins optional.

    6 X 25
    odd: build to race finish even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50-blocks @ race pace
    1 X 75 easy

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/11

    by , November 4th, 2011 at 03:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:30
    4 X 100 1:30
    6 X 50 :50 (4-6: 25 fast/25 easy)

    1 X 600
    Choice. Fins optional.
    Broken :10 @ each 200.

    5 X 50 kick 1:10
    1 X 100 swim

    4 X 50 1:15
    Choice. Descend 1-4-#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50-blocks @ race pace
    1 x 75 easy

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -11/07/11

    by , November 4th, 2011 at 03:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    I am leaving Sunday 11/6 for Brazil to compete in the Pan American Masters Swimming Championships. I will post the workouts now through 11/21.

    Starting Monday 11/7 we will be focusing on race prep as we have a meet Nov 12/13.

    SCY
    WARM UP:
    1 X 250 4:30
    3 X 100 2:00
    5 X 50 1:00

    1 X 800
    Choice, fins optional.
    Broken :15 at the 400

    6 X 50 kick 1:15
    1 X 100 swim

    8 X 50 1:20
    1-4: perfect stroke
    5-8: descend to fast, #8 @ 100%

    4 X 100 2:20
    choice. Swim all 4 at 85/90%.

    WARM DOWN: 4 X 50 easy 1:00

    1500 swimmers only:
    12 X 50 1:00
    odd: perfect even: race pace
    Categories
    Swim Workouts
  13. Friday, 11/4/11

    by , November 4th, 2011 at 02:45 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 Free
    200 IM Drill
    3 x 100 free/1:40 build
    200 IM Kick
    3 x 50 back/1:00 desc
    4 x 25/30 FAST
    - did fly on odds, free on evens

    Main Set: (800)
    8 x 50/1:00 moderately strong
    - odds free around 36-37, evens back around 42-43
    8 x 25/50
    Odds - 25 fast from Dive
    Evens - 12.5 build - 12.5 fast w/finish
    - mixed these up with free, fly and back
    8 x 15/40 - FAST Dolphin to breakout
    - odds did on back (from back start)
    - evens did on belly and alternated free and fly breakout

    Warm down - 250
    50 easy - 50 kick - 50 easy - 50 drill -50 easy

    Total: 2100 yards
    Categories
    Uncategorized
  14. Thursday, 11/3/11

    by , November 4th, 2011 at 02:41 PM (A comfort swimmer's guide to easy swimming)
    SCY
    Warm up (1000)

    300 swim free & back
    200 kick on back
    6 x 50/1:00 desc 3, 3 free and 3 back
    4 x 25 fly sprint
    100 easy free

    Set #1 (250)
    1 x 50/1:00 smooth back
    2 x 25/1:00 sprint back, around 17
    1 x 50/1:00 smooth free
    4 x 12.5/1:00 sprint free, changed interval to 45
    1 x 50/1:00 smooth free

    Set #2 Broken 200's (800)
    Swim Back: 100 - 20sr - 100
    - went 2:45 (after subtracting rest) (1:25, 1:20)
    50 ez - 50 kick - 50 drill - 50 ez
    Swim Free: 50 - 10sr - 50 - 10sr - 50 10sr - 50
    - went 2:23 (after subtracting rest) (37, 36, 35, 35)
    50 ez - 50 kick - 50 drill - 50 ez

    Set #3 (300)
    3 x 100 back pull/20sr build each
    - buoy only, went 1:35± on these

    Warm down
    200 easy free and back

    Total: 2550 yards
    Categories
    Uncategorized
  15. Friday 11/4/11

    by , November 4th, 2011 at 01:24 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:00
    100 EZ

    Main

    4 x 50 BR Kick 1:15
    4 x 50 BR Drill 1:15
    4 x 100 Pull 2:30
    1 x 200 Pull no interval...
    100 EZ FR
    6 x 200 BR 4:30 Work walls hard and easy between.

    Kick
    500 Fin Kick Fr/FL by 50

    Cool
    200 EZ
    Categories
    Uncategorized
  16. A Little Bit of Everything....

    by , November 4th, 2011 at 10:57 AM (Year Three: The Road Back)
    Today's workout had a little bit of everything - kicking, pulling, freestyle, and IM. All in all, it was a great workout. I just wish I had felt better going in and could have really done it justice and didn't have to get out early. Here's what we did today:

    300 Warm-Up
    2 sets:
    - 1 x 100 Kick on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 x 200 Pull on 3:15, 1>3
    3 sets:
    - 3 x 50 KIck on 1:00
    - 2 x 50 Drill/Swim on 1:15
    - 1 x 250 IM on 5:00, rotating order (see below)

    3 x 50 Kick
    300 Cool-Down
    Total Yards for Me - 3250


    IM Rotating Order (first 2 rounds w/ fins):
    - 25 Fly, 50 Back, 75 Breast (took off fins, then), 100 Free
    - 50 Fly, 75 Back, 100 Breast, 25 Free
    - 75 Fly (as 25 Fly, 50 Drill), 100 Back, 25 Breast, 50 Free
    - 100 Fly, 25 Back, 50 Breast, 75 Free (didn't get to this one as I was cooling down).


    This weekend should be a beautiful one here in Central Indiana - sunny with seasonal temperatures. I'm keeping my fingers crossed that this isn't the last of the nice weekends before winter really arrives.... Time will tell.


    Enjoy your swims!
    Categories
    Swim Workouts
  17. 11.4.11 - back to the power hour

    by , November 4th, 2011 at 09:12 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp ~85. Wore my racing jammer since my other suit now shows a little too much. Great workout... broke down a lot of barriers today in just about every set we did. With Roger back, we are doing MWF power hours again. Today, everyone contributed their own 1000 yards.

    500 Warm up

    Roger's set - this was the 'default' set. If nobody came up with anything we were going to end up with 40 x 100 on 1:15. That motivated a lot of creativity.
    4 x 50 - :45
    10 x 100 - 1:15
    50 Easy

    I led the lane on this set and cruised easily through the 1:15s. I remember when this was inconceivably difficult. Had enough left to make the last 100 on 1:08.

    Kent's set
    5 x 50 Fly - :45 (descend... right!)
    5 x 50 Bk - :45 (descend)
    5 x 50 Br - :50 (descend - I actually descended these)
    5 x 50 Fr - :40 (descend - last one on :32)
    50 Easy

    For me, this was pretty much 1000 IM. No rest on the back or fly (I was getting a couple seconds on fly) and it would have been easier if I just swam continuously on the Breast and Free. Felt pretty good.

    Dave M's set
    300 - 3:30 (I made 3:25 - )
    :45 Rest
    400 IM - 6:00 (made 5:26 )
    :45 Rest
    6 x 50 - :45 (Kick/Swim)

    My Set
    1000 Kick - 15:00
    Check pace every 100 yds. Kick until you are :30 behind the 1:30 pace and then swim free until you catch back up.

    I made the full 1000 w/ br kick today. Held a 1:32.5 pace every 100 through 900 yds. Backed off for the last 100 and finished at 15:35.

    100 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  18. More Legs!

    by , November 4th, 2011 at 08:23 AM (Mixing it up this year)
    Muscles in my upper back are still causing me some greif. A good day for more leg work.

    1000 Free as 200sw/200p/200sw/200k/200sw
    500 Free kick w/fins every 3rd 25 fast
    400 Free w/paddles & bouy
    4x100@:10R Free w/snorkle 15m kick/20m swim/30m kick/20m swim/15m kick this is becoming one of my favorite kick sets for long course
    200 Free EASY

    Total 2500 meters
    Categories
    Uncategorized
  19. Thursday, Nov. 3, 2011 5:00am & 5:00pm

    by , November 3rd, 2011 at 10:13 PM (Fast Food Makes for Fast Swimming!)
    Woke up a little tired and not wanting to move this morning. Practice was going to be tough for sure.

    A.M. workout:

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:30
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:25
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:20
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:15

    100 EZ
    --------------------
    3200 Yards

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

    P.M. Workout:

    Got this main set idea from Brundage, with a little idea twist from Nelson. Worked out great, plus I added a few on the end for myself since I was feeling great.

    Warmup:
    2 x 100 Free @ :15 rest
    4 x 50 Free @ :15 rest

    Main: (13 x 200s)
    200 Free @ 2:40 (went 2:19)
    200 IM @ 2:40 (went 2:30)
    200 Free @ 2:35
    200 IM @ 2:45 (went 2:35)
    200 Free @ 2:30
    200 IM @ 2:50
    200 Free @ 2:25
    200 IM @ 2:55
    200 Free @ 2:20 (went 2:14)
    200 IM @ 3:00
    200 Free @ 2:15 (went 2:10)
    200 IM @ 3:05
    200 Free @ 2:10 (went 2:04)
    My best masters 200 Free time is a 1:54.52, so to be 10 seconds off of that at the end of this set is great! 1:50.90 is my age group record for the LMSC. Gonna have to get that this year!

    My freestyles held pretty constant around 2:14/2:15 till the end. IMs held around 2:35/2:37s. This was a 2,600 Yard set, probably one of the longest continuous ones I've done in a while.
    I had a fellow lap swimmer over a couple lanes who swims pretty consistently with me. He was "pacing me" today. Every time I'd do an IM, he would race my breaststroke 50, and every freestyle 200, he'd race either my 3rd or 4th 50 of it. It was nice to know he was there, and it kept me going near the end.

    Warmdown:
    4 x 50 Free @ :40
    4 x 50 Free @ :45
    4 x 50 Back @ :50

    ------------------------
    3600 Yards

    6800 Yards for the day. I'll probably have one more double tomorrow, and maybe another early next week, then start shutting it down a little for my taper meet next weekend (11/13).

    Updated November 3rd, 2011 at 10:31 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. Workout 11/3/11

    by , November 3rd, 2011 at 07:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u

    4 x 200 FR Pull with buoy 2:40

    4 x 200 IMO continuous
    - 50 kick,50 drill, 50 kick, 50 drill

    200 w/d

    (2200, 35 min)
    -----------

    I hopped into the pool at lunch time today for a short swim. I focused on shuffling a fast 50 through the swim (last one on first, 3rd on the 2nd, ect). I was able to hold 2:20-3 on all, and felt good.

    The next set was more of a kick set than anything, with some drills for technique. I went on 3:30. My drylands consisted of cleaning out the garage this afternoon ...

    I have signed up for the Greater Portland meet in two weeks, as well as the Saturday of the the NE scm champs at BU. Looking forward to some fast swimming before the new year and scy season starts up.
    Categories
    Swim Workouts