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  1. Aerobic turkey burner

    by , November 30th, 2011 at 10:25 AM (Random Nonsense)
    and after that there are plenty of wine calories to burn off. Lots of wine yoga this weekend.

    I have not swam since 18x100s on 1:20 day (Friday). Over the holiday I was getting to bed 2-3 hours later than normal and getting up about 90 minutes later which didn't seem like a big deal until the 4am alarm went off Monday.

    No Josh today, Marge picked a lane well away from mine so a fairly new guy swam with me. I think he will be fast when he gets back in shape and I base this on the fact he was dumb enough to do fly on the stroke parts of todays workout.

    Team workout SCY swam solo (no one else on my intervals)

    Warm up
    - 200 swim
    - 200 kick w/fins
    - 200 swim
    Transition*
    - 4x75 3rd 25 stroke
    - 4x100 3rd 25 stroke
    - 4x25 3rd 25 stroke
    Main Set
    - 4x200 on 2:30
    - 2x400 on 5:00
    - qbreak for equipment (exactly 60 seconds)
    - 800 pull w/ paddles at buoy (went 9:25)
    -- open turned at the 200s to check pace
    Cool Down
    - 4x50 ez

    I thought about changing the 800 to 8x100 on 1:10, but I don't think it would have happened today. My right shoulder was a little loose today (like the arm wasn't tightly joined to the body) and my stroke after 4 days out required a little more thought.

    Today was a workout experiment, where there was a longer alternative (2x200, 1x400, or what I did) to the main set. I think that worked out better than the typical bonus set where it is a separate main set that rarely has anything to do with the first main set.

    * Has anyone else noticed that the "transition" set is almost always a misnomer?
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  2. 11.30.11 - Solo today

    by , November 30th, 2011 at 09:20 AM (Pete's swim blog)
    Swam alone. No idea where the rest of the team was. Don't much like swimming alone but our workouts are already pre-made so at least I had something to challenge me. Problem is that it is so easy to modify the intervals and with me not feeling my best right now, it was hard not to. I resisted temptation and only modified the no-breather fly.

    SCY

    400 Warm up

    6 x 100 - 1:30 2 x Free, 2 x IM, 2 x stroke (back)
    4 Times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breather... right! Treated these as recovery)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breather - see above)
    * 75 Pull - 1:00
    100 Easy

    Missed the first stroke on 1:30 send off so I was already 5 seconds in the hole when I started the 1st iteration. Caught up by the end. Last iteration, I couldn't make the 200 IM on 3:00. Just couldn't find any endurance today. I did catch up on the pull though.

    800 IM Kick (15:25) Mostly painful. Kicked through all sorts of nasty cramps. Despite the pain, this was a good set for me. I don't do a lot of kick other than beast stroke so I had lots of time to focus on doing things better.
    1:00 break
    16 Times through
    * 25 Easy Free - :30
    * 25 Hard stroke - :20

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  3. Kept it easy today

    by , November 30th, 2011 at 07:34 AM (Mixing it up this year)
    My shoulders are still sore and my sprints stunk again. my distance swimming was nice and smooth.

    10x100@1:45 free held 1:30-1:27 getting faster toward end
    500 free kick w/fins every 3rd lap fast seemed slow to me through
    500 kick on back w/fins alt back kick/ fly kick each 100
    5x200@:15R various drills w/fins #1 rotational kick, #2 10 kicks then stroke, #3 catch up drill at hips, #4 25 kick/25 swim w/snorkle drop the fins for this, #5 swim w/snorkle only
    4x50 as 20 yard sprints from block

    Total 3200 yards
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  4. Tuesday, Nov. 29, 2011 5:30pm

    by , November 29th, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    10 x 50 Free @ :40 (went :31/:32s)
    KNelson did this in the morning, though his set was 30 of them. I don't think I could've held these for very much longer at that pace either. Kinda tough to keep yourself moving with so much stop - go - stop - go.

    6 x 75 Kick w/ board @ 1:20
    (went 1:10-1:12 on first 3, 1:09, 1:08, 1:06 on last 3)
    1 x 50 Kick AFAP w/ board (went :42)

    100 Free to relax my legs from the fast kicking
    6 x 150 100 Free/50 Back @ 2:15 - working on doing 3-4 SDKs on the backstroke after being "tired" from the first 100 - kind of a prep for 400IMs
    (went 1:42-1:47s) started out slower and descended them...quite happy because my backstroke felt better than normal.

    4 x 250 Free Pull @ 3:00 (went 2:45s)

    1 x 100 IM - cramped up on the backstroke...I was originally planning to do 10 of them, but once you start cramping, it's all over.

    --------------------------
    4100 Yards

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

    Upcoming Meets:
    Dec. 3-4 - USA-S Meet across the river at the YMCA pool I finally don't have to travel! YES!!
    Swimming almost everything (5 events a day) 50, 100, 200, 500, 1000 Free, 100, 200 Fly, 100 Back, 100 Breast, & 200 IM

    Dec. 10 - COMA SCM Pentathalon/Brute Squad Meet - I'm doing the distance pentathalon events:
    200 Fly, 200 Back, 200 Breast, 200 Free, 400 IM, in that order.
    I'm really happy the the 200 Fly is first, cause I'm planning to rock it! Other than that, my only other plan is to go for the 400IM Zone record as well. We'll see how much effort I put into the other 3 events. This is my final hurrah for the meter season in my 30-34 age group, so I'm going "all in" on this one.
    I'll also be there on Sunday morning to attend a COMA masters practice with the team. Should be fun times.
  5. Breast really is Evil, Tuesday, Nov. 29

    by , November 29th, 2011 at 07:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    10 x 50 fly drills
    odds = caterpillar @ 1:15
    evens = single arm @ 1:00

    30 x 25 shooters w/MF @ :40
    10 back, 10 belly, 10 360s

    50 EZ

    10 x 25 @ :40
    breast pull outs w/MF
    -- got to about 23 yards w/2 kicks

    8 x 50
    25 easy speed fly + 25 easy

    50 EZ

    Total: 2600

    ART, 30 minutes

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

    Just did an easy swim today. I think my body needed it, as I've done so much sprinting lately. Unlike most swimmers, I need to decrease speed work while resting, not increase it.

    Kinda bad news from my chiro. I told him my elbows and forearms were still bothering me. He said I have mild tendonitis in both elbows, which I suspected. I probably shouldn't have done any upper body lifting, even with the reduced weights as I was using. He also thought that a fast breaststroke pull/recovery was especially irritating to the already inflamed elbow tendons. And I've done a lot of that recently (easier for sighting in a hotel pool for example). No upper body weights until the pain is gone. And no breaststroke at least in practice. It really is evil! I will probably swim my breast events at my meets though. If that sets me back a week or two in the weight room, so be it. I'll just do lower body work for a few weeks after NE Champs.
    Categories
    Swim Workouts , ART
  6. This and That...

    by , November 29th, 2011 at 02:44 PM (A comfort swimmer's guide to easy swimming)
    The local pool is closed until after New Years. In an attempt to try and stay in shape and not get too fat during the break, I began running last Friday. On Friday and Saturday I did about 3 miles of walk/run. About 2-2.5 mi was a slow run with the rest warmup and cooldown walk.
    Didn't workout at all on Sunday.
    Monday did 2.75 mi run plus .25 mi walk for cooldown. Then 1 hour spinning class after work.
    This morning I resumed my strength training program and tonight will probably do another run similar to what I did yesterday. I will post my weight routine in my next post.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -11/30/11

    by , November 29th, 2011 at 02:11 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    5 X 100 1:40

    WARM UP(continued)
    50
    100
    150
    200
    50
    100
    150
    50
    100
    50
    All 50's on :45 100's on 1:30 150's on 2:15 200 on 3:00

    1 X 200 kick 4:30
    10 X 50 kick
    5 on 1:00
    5 on :55
    1 X 100 swim

    1 x 200 3:00
    4 X 75-descend 1-4- 1:15
    Four rounds.

    10 X 25 :40 Fast- 20 yards no breath
    Break 1 minute
    10 X 25 :30-Fast

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. Tue Nov 29th 2011

    by , November 29th, 2011 at 11:31 AM (Ande's Swimming Blog)
    Tue Nov 29th 2011

    weighed 221 after practice

    Upcoming Meet

    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 center course
    6:30 - 8:00 dove in 7:15ish
    wore jammer
    trained with mike korey larry & Tyler

    Warm up
    missed it


    Main set

    300 warm up

    12 x 25 on 40 or 45

    25 fr fast from blocks, racing starts
    10.4

    25 fr fast
    10.1

    25 bk from a bk start
    11.3

    25 fl
    10.5

    Updated November 29th, 2011 at 11:48 AM by ande

    Categories
    Swim Workouts
  9. 11.29.11 - 1 Million Meters!

    by , November 29th, 2011 at 09:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. It is Dave M's 50th birthday so we had a little party afterwards. Somewhere along the way today I crossed 1 Million meters. Guess that's kind of an interesting milestone. It was enough to get me going this morning. I've got some sort of mild stomach virus that won't go away. Feel rotten at night and can't get much sleep but I feel much better in the morning. Yesterday, I swam fine but today I had no energy and more or less just tried to make the intervals. Kind of disappointing given all the recent improvements I've seen. Hopefully I'll feel better tomorrow.

    SCY

    450 Warm up

    2 x 100 Kick - 1:45 (Fr/Br)
    2 x 100 Kick - 1:45 (Fl/Br)
    2 x 100 Kick - 1:45 (Br)
    2 x 100 Kick - 1:45 (Bk/Br)
    4 x 50 stroke - :50 descend

    6 x 100 - 1:15 1st 25 of 1st 100 stroke, last 25 of last 100 stroke
    100 Easy

    10 x 100 Pull - 1:20
    2 x 100 Kick - 1:45
    50 Easy

    2 x 100 Kick - 1:45
    100 Pull - 1:20
    100 Pull - 1:20 (1st 25 fly)
    100 Pull - 1:20 (1st 25 back)
    100 Pull - 1:20 (1st 25 breast)
    100 Pull - 1:20
    2 x 100 Kick - 1:40

    100 Cool down

    (4400 total)
    Categories
    Swim Workouts
  10. Ouch...

    by , November 29th, 2011 at 09:51 AM (Year Three: The Road Back)
    Today's distance day proved to be much more painful than I wanted. My shoulder was smarting a bit from yesterday still, but I went to the pool anyway figuring that I'd just cut distance and go at an easier pace - not pushing too hard. That was the plan anyway.... and it worked well throughout the warm-up and most of the first set. Then, my left shoulder basically went on strike. It hurt, it ached, it basically said STOP!

    Here's what I actually managed to do in the pool today:

    400 Warm-Up
    3 x 200 Free on 3:00
    4 x 50 Free on 1:00
    1 x 550 Free on 9:00 (supposed to be a 600)

    4 x 75 Free on 1:30 (supposed to be 100s)

    3 x 200 Kick on 3:00
    4 x 50 Kick on 1:00
    1 x 600 Kick on 9:00
    1 x 50 Supposedly Free - ended up being mainly kick

    Total Yards - 3500

    On the 4 x 100s that were supposed to be on 1:30, I did 75s. That was okay. I decided to do the next set of 200s as a kick set to give my shoulder a break. Then, I was planning to do the 4 x 50s on a 1:00 as backstroke (with my fins on). MISTAKE!!!!! After the second pull, my shoulder simply SCREAMED! Don't know if I pulled or tore something or what. It basically hurt to move my arm over my head - and then hurt to move it back to my arm back to my side, so I gave up and just kicked the remainder of the set (3 50s and 1 600). I wanted to swim the last 4 x 75s, but even easy freestyle hurt, so I gave up the ghost, went home and took a bunch of aspirin. Hopefully, a little rest will help.

    Now... if the snow just stays away, so I don't have to shovel tonight....

    Enjoy your swims for me today!
    Categories
    Swim Workouts
  11. In a word....Sluggish

    by , November 29th, 2011 at 07:17 AM (Mixing it up this year)
    My sprints were horrid with the exception of my back stroke.

    My free with fins was 30,29,29,29 fly 35 back 33. The fly with fins felt sluggish. The back was fantastic. My free just felt slow.

    500 free every 3rd lap drill catch up at hips
    500 free kick w/fins every 3rd lap fly kick
    6x[50@1:00 sprint #1-4 free #5 fly #6 back w/fins
    .....[200@4:00 free easy w/fins
    4x50 from dive 20 yard sprints alt fly/free
    300 free w/snorkle middle 100 kick

    Total 3000 yards
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    Uncategorized
  12. Monday, Nov. 28th, 2011 5:30am & 5:00pm

    by , November 28th, 2011 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    We're still not back into the Wenatchee High School pool since the drowning occured a few weeks ago, but I'm making do with the YMCA pool. It's completely nutso over there in the a.m. swims, and I'm only able to get 30 minutes, but that's better than nothing!

    A.M. "Splash": got out on deck at 5:30 and :15 seconds and there were already 6 ladies out there claiming their lane space. And I was even the 2nd one scanned in this morning!! I don't get it??!! Oh well, jumped in and had 200 yards done before anyone else even hit the water.

    Warmup/Everything: after the initial 500 I was circle swimming with 2 others and just "fitting stuff in".

    500 Free
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    400 IM Drill
    20 x 25 @ ~:30 (depending on the others in the lane) Odds Fly, Evens Free
    ----------------------
    2000 Yards and off to work

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

    P.M. Practice (while the kids had lessons)

    300 Free
    300 Free Pull
    10 x 50 @ :45 (first 6 around :33s, next 4 were :31s)
    20 x 25 @ :30 Odds Fly Fast, Evens Free working on maintaining kick while breathing

    (1600)
    -- mini-break (not a Q-Break) to get my son showered and dressed --

    12 x 75 Free Pull @ :55 (held :47-:50s)
    really difficult to see the red hand on the clock thru red semi-fogged goggle lenses from the opposite end of the pool!

    400 of swimming working with another lap swimming on his stroke/kick/breathing technique.
    Found out this guy was down in Phoenix doing the Tempe town OW 2.4 mile swim a little while ago. He said it was basically like swimming in sewage though, and not fun!

    -------------------------
    2900 Yards

    4900 Yards for the day.


    I got the meet timeline for this coming weekend for my USA-S meet right here in town. Looks like 180 swimmers in the meet, and thats for all ages from 8 & Under to 15 & Over. They've actually combined the 13-14 and the 15&Over together, which is nice since they're quite a few fast 14 year old guys to race with. Not a lot of heats, but at least they're running all age groups together (rather than a split session meet) so I get a little more rest. Each day runs from 9:00am till about 4pm.

    Saturday A.M. I'll probably have to work for 3-4 hours prior to the meet, so I'll just skip warmup and do a few laps in the 12 yard deep tank prior to my races.
    Sat.
    100 Free, 100 Breast, 200 IM (break) 200 Back, 200 Fly, 500 Free
    Sun.
    200 Free, 200 Breast, 100 Back (break) 100 Fly, 50 Free, 1000 Free
    (Note: I'm not signed up for the 2 red events above)
  13. Workout 11/28/11

    by , November 28th, 2011 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    4 x 100 Pull on 1:30 (FR/FR/BK/BK)
    1 x 100 IM drill

    Tonight I took on the "meet" practice that James Adams listed on his blog while back:
    Quote Originally Posted by jaadams1
    Main Set: Did the high school meet format, minus the relays.

    Rules: - AFAP
    - Leave on the 60 or 30 only
    - Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    - All from a push
    - Have fun!
    Here it was:
    200 Medley Relay - n/a
    200 Free - went 2:12.00 (1:18 rest)
    200 IM - went 2:39.44 (1:18 rest)
    50 Free - went :28.31 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:09.75 (1:20 rest)
    100 Free - went 1:02.56 (1:27 rest)
    500 Free - went 6:09.81 (1:21 rest)
    200 Free Relay - n/a
    100 Back - went 1:09.01 (1:18 rest)
    100 Breast - went 1:30.07
    400 Free Relay - n/a



    1 x 50 EZ

    4 x 100 on 2:00
    - 25 AFAP, 75 stretch (FR/BK/Fly/FR)

    100 various w/d and out before the Aqua Zumba crowd shuffled in

    (2800, 50 minutes)
    --------

    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.
    I agree, it is a fun set. I should have had a tad longer w/u, and I was sweating over the 500 in the middle of the thing (which I tried to keep long and strong), but I am satisfied with the times. I did not really do them AFAP, probably around 85-90%, and I was happy that I was able to get a little extra rest on the 100 Free. Thanks, James! Anyone else tried this?

    Otherwise, I am starting to look to decrease yardage a tad to taper for the NE scm meet @ BU in two weeks. I still don't know quite what to do to accomplish this, but I have been looking at some the sprinter's blogs for ideas. My main focus will be the 200 Back, but I have a 50 Free tucked in there as well, complementing the 400 FR and 100 IM (I can only swim on Saturday).

    Updated November 28th, 2011 at 09:42 PM by rxleakem

    Tags: y set
    Categories
    Swim Workouts
  14. Monday, Nov. 28

    by , November 28th, 2011 at 04:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Aerobic Sets:

    4 x (4 x 50) @ 1:00
    4 single arm fly
    4 single arm back
    4 breast w/dolphin kick @ 1:15*
    4 free

    * Whenever I do whip kick, the inside of my left knee hurts slightly. So I don't see the point of doing it other than very infrequently.

    50 EZ

    4 x (100 broken shooters w/fins on belly + 50 EZ)
    -- :10 second break at each 25
    50 EZ

    Speed Sets:

    4 x 50 burst 15 m + cruise
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s
    50 EZ

    1 x 50 AFAP fly w/fins
    -- low to mid 23

    100 EZ

    Total: 3050

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

    Feel slightly boggy in the water. I suspect this is due partly to the lingering effects of Friday's deep tissue massage. Takes me forever to recover from those things. I will likely to another recovery workout tomorrow.

    I can tell I need to stretch, but not sure if I'll get a chance tonight with my hectic schedule. December is a crazy month. Luckily, I do have an ART appt tomorrow.

    More on masters doping:
    http://www.goldmedalmel.typepad.com/...ye-on-you.html

    Yoga for Q:
    http://www.facebook.com/video/video....50254852607283

    Updated November 28th, 2011 at 05:24 PM by The Fortress

    Categories
    Swim Workouts
  15. Slamming on the brakes!

    by , November 28th, 2011 at 03:00 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Billy Glasstetter on deck

    400 warm up

    12 x 50 on 1 min
    odds: kick
    evens: drill

    The rest of workout I swam around everyone in the lane:

    4 x 25
    12.5 fast, 12/5 easy

    easy 50

    4 x 25
    standard variable fast/easy

    easy 100

    The End - 30 minutes total

    +++++++++++++++++++++++++++++++++
    Today I did juuuuust the right thing for me. I needed to take it easy rather than more swimming. A bit of speed work, just a wee bit to stay alert. The 25's ended up being about on 1 min each. My left arm/shoulder still felt weak, and at best I was "aware" of it, so I decided no full sprints (except variable #4), lots of rest and hanging around on the wall, then off to the hot tub!
    Categories
    Uncategorized
  16. Nov 28, 2011

    by , November 28th, 2011 at 01:53 PM (Canuck Countdown)
    195 days until Day 1 of the FINA World Masters Championships

    Saturday, November 26
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember most of the workout, except the main set:

    4 x
    (1 x 200 free,
    2 x 100 free,
    4 x 50 free)

    Rd 1 was :55 pace / 50 (3:40, 1:50, :55)
    Rd 2 was :50 pace / 50 (3:20, 1:40, :50)
    Rd 3 was :45 pace / 50 (3:00, 1:30, :45)
    Rd 4 was :40 pace / 50 (2:40, 1:20, :40)

    I led Rds 1-3, but went 3rd on Rd 4. Made the 200, made the first 100, but dropped to 1:30 on the 2nd 100 and to :45 for the last two 50s.

    Total Distance = 4200 LCM

    Sunday, November 27
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    600 warmup (was supposed to be 800, but dove in late!)

    16 x 50 @ 1:00, starting from centre of pool and working on turns. 4 Fly, 4 back, 4 breast, 4 free.

    3 x 300 @ 5:15 (1 swim, 1 pull, 1 swim with fins)

    6 x 50 @ :50
    2 x 50 Fly @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Back @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Breast @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    7 x 50 @ 1:00
    1 x 50 Free FAST! dive start.
    100 EZ

    Total Distance = 4000 LCM

    Comments: I'm sick and tired of being sick and tired! It's been over 2 weeks and although I'm able to go to work and swim, I still have congestion, sore throat and cough - especially at night.

    Updated November 29th, 2011 at 03:18 PM by lewba

    Categories
    Swim Workouts
  17. Yuck I could move fast at all

    by , November 28th, 2011 at 12:01 PM (Mixing it up this year)
    I ttried to sprint but just could not do it. I have a meet cooming up so this is not good.

    400,300,200,100 free
    500 free kick w/fins
    10x100@1:30 free w/paddles
    6x50 free w/snorkle as 25 kick/ 25 swim
    4x50 from dive sprint 20's

    Total 3000 yards
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout -11/29/11

    by , November 28th, 2011 at 12:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:15
    1 X 200 3:30
    1 X 300 4:30
    2 X 100 1:30
    1 X 300 4:30
    4 X 50 :45

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:00
    1 X 75 fast 1:30
    Four rounds, all choice.

    1 X 100 easy

    1 X 200 IM 3:30
    1 X 100 2:15
    Four rounds.
    100's: 1 of
    each IM order.

    1 X 200 free 3:00
    1 X 100 fast 1:45
    Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  19. Back to Normal....

    by , November 28th, 2011 at 11:42 AM (Year Three: The Road Back)
    While I really enjoy Thanksgiving, there is something to be said to getting back to "normal" - with practices at the normal time and the kids back to school (and earlier bedtimes).

    Thursday's Thanksgiving practice was a mad dash for lane space. There must have been 55-65 people there because all 10 lanes had at least 5 people - with some lanes as many as 7. It was good practice, but with so much turbulence, my stroke - and therefore my shoulder - got messed up.

    Friday's practice (one of 4 that day) was also really well attended, but I managed to get in a lane with only one other person. Much better turbulence-wise, but my shoulder was aching and I elected to kick some of the free set in order to rest my shoulder.

    Saturday, I did an easy 4400 swim that alternated between kicking and free. I really worked on my stroke mechanics for the free and my shoulder didn't ache as much at the end.

    Sunday was a total day off. Woo-hoo!

    Here's what we did today:
    400 Warm-Up
    8 x 50 Drill / Swim on 1:00
    12 x 50 Kick on 1:10, did as 1>4, 5>8 w fins, 9-12 NO FINS - made them!
    1 x 100 Fist Drill on 2:00
    1 x 100 Free on 1:30
    2 x 100 All Drill on 2:00 (did both catch-up)
    2 x 100 Free on 1:30
    3 x 100 All Drill on 2:00 (did catch-up, fist, catch-up)
    3 x 100 Free on 1:30
    4 x 100 All Drill on 2:00 (catch-up, fist, catch-up, fist)
    1 x 100 Free on 1:30
    100 Cool-Down
    Total Yards - 3200

    I was actually pretty happy on the kick without fins, but I know that I need to do the kick sets sans fins more often. The 1:10 interval today made it an easy decision. So... yay for me!

    As to the rest of it... a pretty easy way to ease into the week. I managed to hold 1:20-1:22s on my 100 Free's without much shoulder ache. Happy with that. Of course, my shoulder is aching now as I sit at my desk.

    Tomorrow's distance day may become more of a kick-fest. I guess only time will tell.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  20. 11/28/11

    by , November 28th, 2011 at 10:31 AM (The Labours of SwimStud)
    600 FR/BK by 50
    10 x 50 K 1:30
    100 EZ
    4 x 150 Stick, Fulcrum, Swim
    4 x 50 FR 3:00 from push best was about :32...sharing lane.
    100 EZ

    5 times through
    100 IM
    100 FR
    both on 150

    1x 200 IM

    500 Fin kick no board

    200 EZ
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