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  1. August 21 - October 11, 2011

    by , October 12th, 2011 at 04:50 PM (Canuck Countdown)
    Wow! I was surprised when I took a look at my blog and realized I hadn't written in nearly 2 months!

    August 21 - August 30
    Swam 5 more outdoor workouts totalling 16,200 meters (averaging 3240 meters). August 30 was our last workout of the summer season, as the outdoor pools in Edmonton were scheduled to be closed that day.

    September 1 - 9
    No training, as our indoor home - the Kinsmen Aquatic Centre - was closed for maintenance.

    September 10 -September 18
    September 10 marked the beginning of our new season. As the Kinsmen was still closed for maintenance, we swam at Peter Hemingway and Terwillegar pools for this time period. I swam a total of six workouts during this time (19000 meters, averaging 3167 meters per workout).

    We added a new coach to our roster for this season. Here's the introductions that I wrote for each of our coaches:

    New to the club is Mathew Mossey. Matt has previous experience in the swimming community, having been a competitive swimmer for over ten years. After removing himself from the water, he made an easy transition to the deck and has been active in coaching for the past ten years. He has coached with the Saskatoon Goldfins Swim Club, Edmonton Huma Swim Club, University of Alberta Swim Camps, Edmonton Keyano Swim Club, and Fort Saskatchewan Piranhas Swim Club. He recalls winning two Provincial Championships with the Edmonton Huma Swim Club as one of his most enjoyable and challenging experiences. Matt will be responsible for the "Sharks" practices on Tu/Th/Sa/Su.

    Glen Playfair is returning for another season. In recent years, Glen has been University of Alberta's Head Coach for cross country and track and field (distance), as well as the Head Coach of the Edmonton Thunder Track and Field Club. He was Athletics Canada's Head Coach for the NACAC Cross Country Championships in Trinidad & Tobago (2010) and for the 38th IAAF World Cross Country Championships in Poland (2010). He was also the Team Coach for the 37th IAAF World Cross Country Championships in Jordan (2009) and recieved the Alberta Coaches Recognition Award (2008). He has also been heavily involved in the International Triathlon Union and has coached triathlete stars such as Paul Tichelaar and Paula Findlay. Glen will be responsible for our noon hour practices (M/W/F), as well as the "Turtles" practices on Tu/Th/Su.

    Jim Phelan is also returning for another season. No stranger to the Edmonton swimming community, Jim's career in the sport has been based entirely out of this city. The first eleven years were spent growing up and swimming for the Edmonton Keyano Swim Club until 2005. After graduating high school, Jim was proud to be a member of the University of Alberta Golden Bears Varsity Swim Team from 2005 until 2010. Highlights included three trips to the CIS National Championship from 2008-2010. More recently, Jim was head coach of the Edmonton Huma Swim Club in 2011. He was also the head facility coach at Scona pool for Olympian Swim Club in 2010-2011, and assistant coach for the Edmonton Masters Swim Club in 2010-2011. Jim was also the head coach of the Derrick Devil Rays from 2008-2010. He has been involved with the U of A Summer Swim Camps and served as the ASSA "All Star" Coach at Age Group Provincials this past July. Philosophically, Jim believes in a proper technical basis in all skills and strokes to be continually emphasized to promote balanced swimmer development over time. This technical emphasis must then be reinforced with power swimming to achieve success. Academically, Jim is pursuing graduate studies in American History at the University of Alberta. Jim will be our backup coach, filling in for Glen on Saturdays and other times as needed.

    September 19 - October 10

    Back at the Kinsmen Aquatic Centre. Swam a total of 10 workouts (35800 meters, averaging of 3580 meters per workout).

    Notable sets during this time:

    SCM
    4 x 50 free descend @ 1:00 (:37, :35, :34, :33 = 2:19)
    200 free fast @ 4:00 = 2:22
    4 x 50 free descend @ 1:00 (:35, :34, :33, :33 = 2:15)
    200 free fast @ 4:00 = 2:18

    LCM
    (with fins)
    4 x 50 free EZ @ 1:00
    1 x 100 pace @ 1:30 = 1:11
    4 x 50 free EZ @ 1:00
    2 x 100 pace @ 1:30 = 1:10, 1:10
    4 x 50 free EZ @ 1:00
    3 x 100 pace @ 1:30 = 1:09, 1:09, 1:09
    6 x 50 free EZ @ 1:30
    4 x 100 pace @ 1:30 = 1:09, 1:09, 1:09, 1:09

    October 11

    242 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    2 x
    (100 swim,
    100 kick,
    100 drill,
    100 swim)

    4 x (3 x 75 @ 1:45 as 75 kick, 75 drill, 75 swim); sets of 75s in reverse IM order

    3 x 100 Fly as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Back as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Breast as (75 drill/25 swim) @ 2:15 NO fins
    3 x 100 Free as (75 drill/25 swim) @ 2:00 NO fins

    4 x (8 x 25 as 6 drill, 2 fast) @ :40, IM order

    100 EZ

    Total Distance = 3800 Meters

    Comments
    Day after Canadian Thankgiving!

    Was tired and sore from the weekend because we drove out to our cabin in Saskatchewan on Saturday after workout (4300 meters) and spent the next two days doing chores to get the place ready for winter: chop wood, haul out the boat and winterize it, take out the docks and boat lift, winterize the water system (clean out the water softener, blow out the water lines), etc. But we also had time for a nice Thanksgiving dinner, complete with turkey, stuffing, cranberries, ham, mashed potatoes, turnips, ... yum, yum!

    Updated October 14th, 2011 at 05:03 PM by lewba

    Categories
    Swim Workouts , Planning
  2. Sarasota Y Sharks Masters 5:30 AM Workout -10/13/11

    by , October 12th, 2011 at 04:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    4 X 100 1:40
    1 X 250 4:00
    4 X 75 1:10
    1 X 250 4:00
    4 X 50 :50

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 x 25 :45
    Four times through. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 200 kick 4:30
    4 x 75 kick 1:45
    1 X 100 swim

    5 X (3 X 100 free
    #1 1:25
    #2 1:20
    #3 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  3. Finally I Post Again!!

    by , October 12th, 2011 at 03:14 PM (Adventures in Swimming)
    Well I just noticed the last time i posted was June 13th.
    It has taken this long for my hand to quit bothering me since I caught it on the lane line.

    It hurt when I moused for a while, it hurt when I played bass (I do this more than I swim)

    I'm swimming great, I've lost 10lbs and my BP is down a little (Not enough though).

    Here is last friday's workout.


    Warm Up:

    300 SWIM
    (300)
    SET 1
    8 X 75 1-4 Kick/Drill/Swim by 25 :10 R
    5-8 IM no Fly :10 R
    (600/900)

    SET 2
    4 X 50 BACKSTROKE :15 R
    4 X 100 BUILD BY 25 TO MODERATE / :20 R
    NO EXTRA REST ~ KEEP IT GOING
    3 X 50 BREAST :15 R
    3 X 100 DESC TO HARD / :20 R
    REST 1 MIN AFTER #3
    2 X 50 MODERATE FREE :15 R
    2 X 100 2 OF YOUR MODERATE FREE'S TOGETHER :20 R

    1 X 50 EZ :60 R
    1 X 100 GO FOR IT!!!
    (1500/2400)

    1 X 300 50 KICK WORK UW / 50 SWIM
    300/2700
    10 X 50 1-3 :40
    4-6 :45
    7-10 :50
    (500/3200)

    Go Swim!!
    Categories
    Uncategorized
  4. Swimthievery! 10/12/11

    by , October 12th, 2011 at 01:49 PM (The Labours of SwimStud)
    1. Don't fret...nobody stole my Flag or Stud briefs!

    the thievery was done by myself as I prowled the forums looking for workouts...can you spot any copyright infringements below?

    Warm Up
    600 FR
    10 x 50 Fin Kick hard 1:00
    100 EZ FR

    Main-1
    8 x 75 FR 1:30 1-3 50 EZ/25 FAST, 4-6 25 FAST/50 EZ, 7 All EZ, 8 FAST>
    Main-2
    4 times through
    5 x 50 FR
    1 x 100 EZ -- no gear
    Round 1 FR w/Paddles :50 (held 40's)
    Round 2 FR w/Fins :45 (held 35's)
    Round 3 FR w/Fins & Paddles :45 (held 35's)
    Round 4 FR Purist Style-No Gear :50 (held 40's)

    Kick
    500 w/Fins FR/FL by 50

    Cool
    300 EZ FR

    Updated October 12th, 2011 at 03:24 PM by SwimStud

    Categories
    Uncategorized
  5. Wed Oct 12th, 2011 SCY

    by , October 12th, 2011 at 12:59 PM (Ande's Swimming Blog)
    Wed Oct 12th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    SCY
    UT Swim Center: main pool
    7:30 - 9:00 dove in 1st!
    wore Jammer
    swam with Ned beside Larry Jim & Pat Evoe
    Whitney Coached

    WARM UP
    3 rounds of (150 fr 100 stroke done 50k 50sw)
    50 fr

    Main SET: scy

    8 x 25 on :30
    2 each stroke, 1) 70%, 2) 85%

    400 fr 70% went 4:53
    1:00 break

    8 x 50 on 1:00
    2 each stroke, 1) 70%, 2) 85%

    400 fr 80% went 4:35
    1:00 break

    8 x 75 on 1:30
    2 each stroke, 1) 70%, 2) 85%

    400 fr 90% went 4:24
    1:00 break

    8 x 100 on 2:00
    2 each stroke, 1) 70%, 2) 85%

    400 fr 100% went 4:10
    1:00 break

    500 done 25 underwater, 25 fast, 50 easy k


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  6. Tues & Wed October 11-12, 2011 5:00am

    by , October 12th, 2011 at 12:59 PM (Fast Food Makes for Fast Swimming!)
    Tuesday a.m. workout:
    I skipped yesterday. Probably shouldn't have, but I did. I'm glad I got in for the morning workout today. It really sucks to roll out of bed at 4:20, but I like every other aspect of the morning workouts
    ...by KNelson
    I did the same as Kirk yesterday...nothing in the pool. I had planned on going...just turned off the alarm clock and didn't get out of bed. Maybe that's means I need a break.
    I did however go out for a 1 hour run around the soccer field for the last time of the season refereeing my daughter's last game. They won 4-1. My t-shirt was soaked in sweat beneath my sweatshirt, so I'd say I got a workout running around...but I still HATE RUNNING!!

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

    Wednesday a.m. workout:

    Warmup:
    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Still a little sore and feeling like "monday" from my lack of swimming/running yesterday. Not sure what I would do, so I took a little tidbit from the age group workout that was left on the board.

    1 x 600 (200 Free, 200 IM, 200 Free) @ 8:00
    My first 200 was a 2:15, and the last one was a 2:20. Total was a 7:30, so I guess that's an easy 2:55 in the middle. It felt like I took it easy.

    2 x 300 (100 Free, 100 IM, 100 Free @ 4:00
    Went 3:40 & 3:38 on these. Felt good with this distance.

    1 x 800 Free Pull cruise
    Was 6:00 @ 500 when I looked at the clock, so holding 1:12s. Finished at 9:35.

    1 x 100 Kick w/ board

    4 x 100 Free @ 1:30
    Went 1:06/1:05/1:03/1:00

    100 EZ
    ---------------
    3400 Yards

    Planning on adding on to this yardage later tonight...gotta catch GDanner!

    Updated October 13th, 2011 at 12:05 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  7. ALL OUT 100s!

    by , October 12th, 2011 at 12:07 PM (Year Three: The Road Back)
    Today was a typical Wednesday sprint day. Instead of focusing on 50's, however, we bumped up to 100's. I must say, I pleasantly surprised myself in two ways:

    1. I didn't throw up in the pool!
    2. I did a 1:10, 1:11, and 3 1:12s from a push!

    Here's what we did:
    400 Warm-Up
    1 x 400 Kick on 8:00
    6 x 50 Kick Faster on 1:00
    5 sets:
    - 4 x 50 Free on 1:00
    - 1:00 rest
    - 1 x 100 Free ALL OUT on 3:00 (did 1:10, 1:11, 1:12, 1:12, 1:12)
    (added 50 EZ after first three rounds)
    250 Cool-Down
    Total Yards - 3000

    Shout out to the HSE boys and girls cross country teams! Both earned a birth in the Indiana Regional Meet coming up on Saturday by finishing 2nd each in yesterday's Sectionals meet! WAY TO GO!

    I'm debating a bike ride this afternoon, since it's supposed to get a lot cooler and rain the rest of the week. Not sure how my legs will handle it, but unless something wacky comes up this afternoon, I probably will.

    Enjoy your afternoon and your swims!
    Categories
    Swim Workouts
  8. 10.12.11 Wednesday workout

    by , October 12th, 2011 at 10:30 AM (Pete's swim blog)
    Swam w/ Kent in between Roger and Phil (Left) and Dave and Dave (Right). Phil is visiting again from California. Power hour format. No drag suit. Pool temp holding @ 84. Infant swim classes are starting soon so pool temp will be rising.

    SCY

    600 Warm up

    6 Times through:
    * 75 Free/25 stroke - 1:20 (I did fl/bk/br x 2 on stroke)
    * 100 Kick - 1:40
    1:00 Break
    6 Times through:
    * 100 fr - 1:10 (1:07s)
    * 100 Kick - 1:50
    50 Easy

    Kent did fly on the 1:10s. Made it interesting every time we passed each other. Sometimes I got a breath... sometimes I didn't.

    1000 - 15:00 (I did 14:00)
    * 200 Pull/100 Kick x 3
    * 100 Fly
    75 Easy

    Some lanes opened up and we spread out for this set. We were shooting for 14 minutes which I hit exactly.

    1000 Fr relay - 10:00 (From Dive)
    * 2 per team, adjust lanes so that all relays make 10:00

    Relays are always fun and I have a hard time slacking off when a relay victory is on the line. Started with Roger and ended up with Dave B as we adjusted to balance out the lane speeds. Came in at 9:58. Other lanes were 10:03 and 10:04.

    125 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  9. A Back needs loosening day

    by , October 12th, 2011 at 08:31 AM (Mixing it up this year)
    My back was painful this morning but thanks to a good fly drill workout it feels much better now.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 IM broken 1,2,3,4,1,2,3,1,2,1@:10R 1's fly 2's back 3's breast 4's free
    10x50@1:00 Fly w/fins as 25 drill/25 swim alternate skull drill and stone skipper for the drills
    500 Fly drills/kick w/fins choice of drills mix it up
    6x100@1:30 Free w/paddles & bouy went 1:24, 1:20, 1:19, 1:16, 1:16, 1:15 good set for me
    4x100 Free w/snorkle odds kick evens swim

    Total 3000 yards
    Categories
    Uncategorized
  10. Still here!

    by , October 11th, 2011 at 10:48 PM (Elise's Fitness Fun)
    Haven't blogged in a couple of weeks, but I'm still here! The week of September 25, I got real busy and was only able to get in one run and one swim. The week of October 2, I got in two run workouts and a swim workout, but was hit with a stomach bug towards the end of the week. The stomach thing really zapped me, so when I went to the Y today, I really took it easy.

    Felt refreshed after the workout and thankfully did not feel like I had been hit by a truck. Hopefully, I can stay on track now and stay healthy. The Auburn meet is just 4 months away!

    200 warm-up

    200 breast kick

    200 dolphin kick on back

    4 x 50 free with paddles and buoy on :50

    4 x 50 back with paddles on 1:00

    100 easy

    1100 SCY
    Categories
    Uncategorized
  11. More Speed Work, Tuesday, Oct. 11

    by , October 11th, 2011 at 07:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    20 x 25 shooters w/MF
    4 x back/belly/360/back/belly

    3 x (3 x 50 w/paddles) @ 1:00
    1 = free
    2 = backstroke kick
    3 = torque drill (@1:15)

    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    -- set nicked from Rich Abrahams
    -- 100 EZ after each round

    1-5 = free: 6/7/8/9/10 fast strokes
    6-10 = dolphin kick on back: 8/9/10/11/12 fast kicks
    11-15 = back: 6/7/8/9/10 fast strokes

    8 x 25
    odds = fast hands breast drill w/buoy
    evens = EZ

    150 EZ

    Total: 3000

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

    Quad help up pretty well during the speed work. Only felt it on the push offs. I wanted to get to yoga today, but couldn't. So tomorrow I'm aiming for weights + yoga. I should be plenty tired for my swim with Speedo on Thursday.

    I'm going to encourage my girls to shame me into stretching tonight.

    Had a nice long chat with Fort Son last night. Seems to be doing great. Loves two of his classes (not Spanish). He finished 2nd overall of the 47 freshman rowers in the 5K erg + 5K run fitness test. He will be watching the Republican Presidential Debate, which is at Dartmouth tonight (though he's not a Republican).

    I'm still pouting that the Princeton Chase regatta is the same day as the Sprint Classic. I thought about skipping the meet, but there really isn't another one I could get in easily before NE Champs. I don't want to go months without competing again like I did last summer (no meets between mid April and Nationals in early August). Will have to decide if I want to head up to Dartmouth for the Green Monster on Nov. 5 ... but that conflicts with Lil Fort sports.

    Updated October 11th, 2011 at 09:34 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -10/12/11

    by , October 11th, 2011 at 04:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    4 X 100 1:45 1:30
    4 X 50 descend 1:00 1:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick :55
    1 X 100 swim

    1 X 100 easy 2:00
    8 X 25 sprint :40
    Two rounds. Short break between rounds.

    3 X 200 3:00 2:40
    4 X 100 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  13. Tue Oct 11th, 2011 SCY

    by , October 11th, 2011 at 04:39 PM (Ande's Swimming Blog)
    Tue Oct 11th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    Mon Oct 10: swam didn't blog
    skipped 5:00 am and had a nooner instead
    main set:
    5 x 150 on 2:00 75% right into
    5 x 150 on 0:35
    30 sec to 1:00 break
    then 4, 3, 2, 1


    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:33ish
    wore Jammer
    swam with Paul & Ned
    beside Larry Jim James Chris, & Tyler
    Whitney Coached

    WARM UP
    swim till 6:50, did around 1200


    Main SET: scy

    4 rounds: 1 each stroke of
    025 fast on 1:00
    050 fast on 2:00
    075 fast on 3:00
    100 fast on 2:00 then
    8 minute swim mod did 500 to 600 each time

    100 easy

    25 fl fast
    whitney timed
    roll start
    went 10.4

    50 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX

    Updated October 11th, 2011 at 04:56 PM by ande

    Categories
    Swim Workouts
  14. Distance Day

    by , October 11th, 2011 at 04:16 PM (Year Three: The Road Back)
    Well, after my 20 mile bike ride yesterday, I wasn't exactly sure how my legs were going to hold up for today's distance day. After a very short time in the water, I knew. Not really well.... Shocker, eh?

    Here's what we did today:
    350 Warm-Up
    2 sets:
    - 6 x 50 Free on 1:15 (find good, strong pace)
    - 3 x 100 Free on 1:45 (hold pace)
    - 1 x 300 Free on 5:00 (hold pace)
    - 3 x 100 Free on 1:35 (hold pace)
    - 6 x 50 Free on :50 (hold pace)
    400 Cool-Down
    Total Yards - 3700

    In case you're thinking that those numbers don't add up, you're right. They don't. I did the 1st round 3 x 100 Free on 1:35 as 1 100 & 2 75's. I was just not feeling it in the water. And, of course, the harder I pushed to be "fast", the slower my times were even with the extra effort expended.

    In the 2nd round, I held on as written until the 300. Then, I kicked the 300 and wore fins (still swimming free) for the last 100s and 50s rounds. Ugh... what a day. Still, I am better off for having been there this morning.

    The bike ride (the SHORT bike ride) I was thinking about doing this afternoon will be done another day. It's pretty windy out right now and it's Sectionals Day for the high school cross country teams in Indiana. GOOD LUCK, HSE! My daughter is running Varsity as a freshman and I'm keeping my fingers crossed that they go all the way to the State Meet.

    I'm off to the Sectionals course shortly. Enjoy your swims today!
    Categories
    Swim Workouts
  15. Tuesday, 10/10/11

    by , October 11th, 2011 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    Swim went well this morning. A bit sluggish at the beginning (seems like this is the case every day) but felt pretty good after I got warmed up.

    Warm up (800)
    200 swim free and back
    300 reverse IM kick/drill/swim by 25's
    3 x 100/1:40 build each
    - around 1:20 on these

    Set #1 Pull (700)
    2 x the following
    Pull 200 neg split/10sr
    - buoy only, went 2:40 both times (around 1:22-3 at 100)
    4 x 25/30 back
    - was under 20 on these

    100 easy free

    Set #2 (600)
    12 x 50/15 - 20sr - did on 1:00 interval
    #1 dive 15 fast - 35 easy - 37-38 on these
    #2 50 pace - 37 on both
    #3 50 easy 45
    #4 dive 25 fast - 25 easy - 38 on these
    #5 50 pace - 37 on both
    #6 50 easy - 45

    Set #4 Kick dolphin w/fins (250)
    100/2:00 - went 1:35
    75/1:30 - went 1:05
    50/1:00 - with fast 15y under - was going so fast I kicked a fin off went :50 after stopping to put it back on
    25/45 - with fast 15y under

    Set #4 (500)
    4 x 125/15 - 20sr 25 kick - 100 build to sprint
    - backstroke on these, between 1:55 and 1:58


    Warm down
    150 easy back & free

    Total: 3000 yards
    Categories
    Uncategorized
  16. Workout 10/11/11

    by , October 11th, 2011 at 10:36 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    600 w/u (200 FR/BK/IM drill)

    4 x 100 kick on 2:00

    1 x 500 pull with buoy
    - (25 dps/25 fast, 50 dps/50 fast, ...)

    4 x 100 IM continuous
    - cycle IMO (1st=Fly, 2nd= back, ...)
    - Drill/Kick/Drill/Swim

    4 x 50 Free on 1:00
    - descend 1-4

    2 x 50 Skull/ underwater dolphin kick on back by 25

    200 junk w/d

    (2400 yds total)

    -----
    My arms felt tight today after not swimming for four days. I try to get in the water after a max of three days off, but the holiday yesterday pushed it to four. I swam this morning, so there was no room to do a set workout and I had to base some of the times on traffic in the water. I might try to go early tomorrow before work, but plan to get back into the water on Fri solo and Sat am with the Masters team.

    Oh, I also picked up the wine making kit. The carboy holds 6 gallons, and I probably have the 80 pounds of excess grapes needed, so I will embark on making 30 bottles of wine this week. Wow, I was looking to try a few bottles ...

    Updated October 11th, 2011 at 10:39 AM by rxleakem (Total yards)

    Categories
    Swim Workouts
  17. 10.11.11 Tuesday workout

    by , October 11th, 2011 at 10:25 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. No drag suit. Temp 84ish and slowly rising.

    SCY

    500 Warm up

    3 times through:
    * 4 x 75 - 1:00
    * 200 Pull - 2:30 (2:28, 2:25, 2:20)
    * 6 x 25 - :40 Easy/Hard - fl, bk, br

    Always seems to hurt following hard pull with fly. This got easier as it went on.

    2 Times through:
    * 100 Easy
    * 1000 up/down Pull/Kick - 15:00
    * Open turns every 100. If ahead of 1:30 pace, substitute 25 pull for 25 kick. If behind or at 100 kick, substitute 25 kick for 25 pull.

    I love long kick sets. Saturated both 1000's (0, 25, 50, 75, 100, 75, 100, 75, 100, 75 Kick). Made the first on 15:00 and the second on 14:50.

    100 Cool down

    (4750 total)
    Categories
    Swim Workouts
  18. Wanted to sleep in but....

    by , October 11th, 2011 at 08:30 AM (Mixing it up this year)
    A gental rain making me want to stay in bed but no... have to go to the pool. It is a good thing I did because my back was so bad this morning, I needed the swim to make it thru the rest of the day.

    More kick than swim this time.

    1000 Free as 200 sw/200 k/200 sw/200 p/200 sw
    500 Fly kick w/fins on back or side alternate by 100
    500 Breast kick w/brfins
    4x50@1:30 Butterfrog just trying it out to see if I might be smart switching midway thru my 200 fly this will be hard mentally to do since I didn't learn it this way
    200 free kick w/snorkle
    100 Free w/snorkle easy

    Total 2500 yards
    Categories
    Uncategorized
  19. Monday, Oct. 10, 2011 5:00am & 5:15pm (doubled)

    by , October 10th, 2011 at 11:16 PM (Fast Food Makes for Fast Swimming!)
    Morning workout:

    Warmup
    300 Free
    3 x 100 Kick flutter kick w/ training fins (5-7 SDKs off walls) @ :10 rest
    200 IM
    4 x 50 Free @ :10 rest working on 3 SDKs off walls

    This dolphining is going to be hard to do, but I'm going to start getting used to it. I noticed most of the age groupers are doing it pretty consisitently in the swims at the meet...especially the one who creamed me off the last turn of the 100 Free. I used to do it back in the day, I've just gone away from it since restarting Masters a few years ago. I'm not going to turn into a monofin wearing sprinter though, just going to work on my SDKs to be consistent for a couple off each wall.

    8 x 25 Free @ :30 (3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    4 x 50 Free @ :55 (2-3 SDKs)
    100 flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    2 x 100 Free @ 1:35 (2-3 SDKs)
    100 Flutter kick on back w/ training fins @ 2:00 5-6 SDKs
    1 x 200 Free Fast with 2-3 SDKs) went 2:12 - pretty decent

    At this point I got pulled to be the demonstrator for butterfly technique for the other masters swimmer who were doing the normal drill work at this time. Did two 50s Fly to show the timing of the stroke with the 2 kicks. Most of the swimmers were pausing with their hand out front and doing both kicks there, rather than one kick as the pull comes past the hips, then they would return to the front and pause their stroke again. After showing them that my stroke basically has no pause out front, many of them were "cured" of their butterfly ailment.

    Back to swimming:
    I had 5 minutes left, and the group in lane 6 was going to start their set of 300s.

    I did it as 3 x 100 @ 1:10 (went 1:03/1:06/1:05)
    100 EZ

    Looking serious into starting the 30x100s set soon. Maybe.

    -----------------
    2600 Yards in the a.m.

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

    Afternoon Swim:

    Warmup
    200 Free
    300 Free Pull
    10 x 50 Free @ :45 (held :32-:35)

    Got this idea (somewhat) from QBrain):
    5 x 200 Free Pull @ 2:20
    (went 2:09, 2:48**, 2:15, 2:15, 2:14)
    ** I overcounted (OOPS) on the 2nd one and did a 250 Free @ 3:00
    150 EZ
    4 x 200 IM @ 3:00 (went 2:44, 2:44, 2:41, 2:39)
    3 x 200 Free @ 2:30 (went 2:20, 2:24, 2:2)
    I was just shot at this point. Time to shut it down. I was planning on a 2x200, 1x200 at the end...oh well.

    100 EZ
    -------------------
    3700 Yards in 60 minutes

    Updated October 13th, 2011 at 12:05 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. 10/10/11

    It has been a little bit since I have posted to my blog so I decided to get myself back on track. We have been doing quite a bit of drills lately each day with a specific stroke being the emphasis.

    I have done something to my back this past weekend while moving a couch for my wifes aunt. It was like trying to get a square peg into a round hole. It wasn't heavy I just got my self in a odd position. I am just getting old. Luckily coach took it easy on me tonight. I almost skipped practice but am glad that I gave it a shot. Flip turns were difficult as it caused a sharp pain in my lower back. Ended up doing a lot of open turns and tried to just stretch out.

    10 min. Choice

    8 x 75 @ 1:15 (ba/br/fr by 25)

    5 x through the following
    150 pull @ 2:15
    2 x 50 @ 45 90% effort
    2 x 25 @ 30 stroke

    100 EZ

    12 x 25 @ 30
    1-4 descend stroke count
    5-8 descend time
    9-12 descend breaths to 0

    8 x 50 SPRINT choice rest 60

    4 x 150 (50 kick/100 swim) @ 2:40

    200 w/d

    4300

    Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
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