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  1. 06.27.12 - Wednesday workout #18

    by , June 27th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My back has gone from marginal to very painful. It was hurting yesterday but sometime last night I rolled over and really aggravated it. It improved as the workout went on but flip turns hurt pretty bad.

    SCY

    400 Warm up

    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Br - 1:00 Descend (down to :38)
    50 Easy

    10 x 100 Up/Down Kick - 1:40 (:10)
    5 x 50 Bk - 1:00 Descend (down to :38)
    3 Times through:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00 Descend (down to :29)
    50 Easy

    6 x 100 Up/Down Kick - 1:40 (:05)
    Ran out of time... no cool down

    (4050 Total)
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  2. It felt so good...

    by , June 27th, 2012 at 07:32 AM (Mixing it up this year)
    The Friday Flyer returned on Wednesday for a short visit. It really loosened up my back nicely, but I had a hard time holding myself back on these. My goal was to stay above 3:30 but oh well it felt so good.

    500 free
    500 free kick w/fins
    5x200@4:00 fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim good form. Went 3:43, 3:36, 3:36, 3:29, 3:21
    I had not intended to descend these it just kind of happened.
    200 free w/snorkle
    300 drills w/snorkle
    2x50 from start with good breakouts then EZ my first breakout stunk, second was much better

    Total 2600 meters
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  3. Tuesday June 26th - PM Weights

    Chin-ups
    Body weight (168 lb.) + 15 lb., 10 sets of 3

    Standing barbell press
    10 @ 60 lb.
    10 @ 50 lb.
    8 @ 60 lb.

    I didn't have time for much tonight because I only had 20 minutes before I had to run to pick up my daughter from practice.
  4. Blog #100...

    by , June 26th, 2012 at 10:32 PM (Alex's swim journal)
    I love nice round numbers like 100; nothing too big to report today, except that this is my 100th blog entry on USMS since I started tracking my "progress" (I use the term loosely) here.

    I did two miles today at the lake... lots of wind, very choppy water. I pulled up alongside another swimmer at one point and did a little sidestroke to chat for a few moments about the challenging water; we both agreed in the end that we rather liked it after all. It was a gorgeous sunny day aside from the wind.

    I'm less than 2 miles away from the 300-mile mark for the year. Cue banana dude:
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  5. Tuesday, June 26

    by , June 26th, 2012 at 09:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    10 min RC exercises

    600 various

    20 x 25 shooters w/MF
    8 belly DPK (5 kicks) @ :40
    8 back DPK (5 kicks) @ :40
    4 twirling @ :45
    50 EZ

    4 x 50 fly drill
    4 x 50 smooth back
    4 x 50 breast drill
    100 EZ

    4 x 25 long breast pullouts
    100 EZ

    Total: 1750? I thought I did 2000, but can't remember what else I did. Taper senility ...

    15 min hottub


    Massage, 75 min


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

    Really tough day today -- slept in, easy swim, massage and OT viewing. I think I will venture out to Rockville for possibly my final LCM swim. It's supposed to be sunny and mid-70s tomorrow and then descend into a heat wave later in the week.

    I was bummed to see Coughlin die so badly in the last 25 of the 100 fly. I hope the same thing doesn't happen in the 100 back, but it may.

    As I mentioned on the HIT forum, I found this article about the wedges on the FINA starting blocks: http://www.usaswimming.org/ViewNewsA...=4340&mid=8712. Since I'm pretty flexible, I may try starting out at setting 1. My flight is supposed to arrive at 3:46 pm on Thursday so I should have time to try a couple starts that night. I don't want to do too many, but I'd like to feel comfortable.

    Updated June 26th, 2012 at 09:54 PM by The Fortress

    Categories
    Swim Workouts
  6. Tuesday, 6/26/12

    by , June 26th, 2012 at 06:44 PM (A comfort swimmer's guide to easy swimming)
    I felt like crap in the water this morning. And I don't know what's happened to my fly but my timing is totally off, to the point that my kick is non-existant! So I spent some 25's just slowing it down and trying to get the arms and legs back in synch.

    And I just feel slow and sluggish in back and free too. I guess this is normal for this point in taper but it's still frustrating.

    I changed and shortened the workout that my coach sent this morning to what I felt like I needed.


    400 choice as 100 free/100 back/100 free/100 kick
    6 x 25 shooters @ :20 RI took more rest - with fins, alternated on belly and on back
    4 x 25 no breath free @ :20 RI - just did 4 and swam with the breathing pattern I will use in the 50 free in the meet, one every 8-10 strokes
    4 x 25 scull

    3 x (4 x 25) @ 1:00
    fly on 1st round, focused on timing and kick instead of speed
    back on 2nd round, free on 3rd round
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = EZ speed @ 80%
    50 EZ between each round

    200 EZ free

    100 EZ back

    Total: 1500 meters
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  7. Tuesday June 26th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    2 x 100 @ 1:30 free
    4 x 50 @ :50 free
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:30 free

    6 x 100 @ 2:00 kick w/fins

    Swim with fins:
    1 x 200 @ 4:00 IM
    2 x 100 @ 2:00 IM
    4 x 50 @ 1:00 IM order
    2 x 100 @ 2:00 IM
    1 x 200 @ 4:00 IM

    12 x 50 @ :45 pull w/paddles and buoy

    100 easy

    [b]** 3100 **[/i]

    Darn, I wish my butterfly always felt as strong as it does when I swim with fins
    Categories
    Swim Workouts
  8. Tue Jun 26, 2012

    by , June 26th, 2012 at 03:55 PM (Ande's Swimming Blog)
    Tue Jun 26, 2012

    Sat trained went around 3k, did 300 in 3:33
    Sun did not train
    Mon Trained

    Nats are 1 week & 3 days away
    Entered:
    FRI 4 IM, 50 fr
    SAT 100 fr, 50 bk
    SUN 50 br, 2 IM

    Whitney Coached
    LCM main pool
    6:00 to 7:30
    swam with Keith, Tyler, Todd, ned, & Chris
    Beside Larry & Jim

    Warm Up (LCM)
    500

    Main Set (LCM)
    assigned 3 rounds (one fly, one bk, one br) of
    50 on 50
    100 on 1:40
    150 on 2:30
    200 on 3:20
    1:00 break
    400 desc 1 - 3
    did:
    50, 100, 150, 100 easy (drilled fly in R1)
    400 went 5:40, 5:20, 4:50

    did some easy 50's


    ~ ~ ~ ~ ~

    2012 Meets & Events

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


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

    Updated June 28th, 2012 at 11:33 AM by ande

    Categories
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/12

    by , June 26th, 2012 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    4 X 100 2:00

    6 X 50 kick 1:20
    #3-6: build second 25 to fast

    1 X 100 swim

    SCY

    8 X 50 choice 1:15
    #1-4: perfect stroke
    #5-8: descend--#8 @ 100%
    1 X 100 easy swim -

    4 X 100 choice 2:30
    Swim all four at 85/90%

    Set for distance swimmers:
    12 X 50 1:00
    800 or 1500 pace

    Set for others:
    10 X 50 1:15
    odd: easy-perfect stroke
    even: 25 sprint/25 easy

    WARM DOWN: 4 X 50 easy 1:00

    3100/3000 M/Y
    Categories
    Swim Workouts
  10. Tuesday, June 26, 2012

    by , June 26th, 2012 at 12:07 PM (Workout Swimmer)
    We were lucky with the weather this AM - TS Debby must have moved a bit more quickly or is dissipating over Tallahassee, anyway. There was no rain this am until about 6:10, and then only the lightest of sprinkles. The water was ridiculously cold, at 77F, though. My triceps were rather tired/sore from yesterday morning as it was, and I just felt really tight the whole time. But at least I got a swim in - which is more than I can say for last week.

    600 back/free
    3 x 200 P w/snorkle
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    3 x 100 IM w/zoomers
    3 x 100 kick w/zoomers
    100 easy
    500 P
    100 easy
    Total: 3100
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  11. Monday, June 25

    by , June 26th, 2012 at 10:53 AM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    8 x 25 shooters @ :40
    6 x 50 fly drills

    Main Sets:

    w/fins:

    4 x 25 burst + cruise @ 1:00, fast hands
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on back
    50 EZ
    4 x 25 burst + cruise @ 1:00, dolphin on belly
    50 EZ

    8 x 25
    odds = up tempo free @ :30 (11 high-12 flat)
    evens = EZ @ :45
    50 EZ

    8 x 25
    odds = up tempo back @ :30 (11 high)
    evens = EZ @ :45
    50 EZ

    1 x 50 back @ 100 pace (24)
    200 EZ

    1 x 50 fly AFAP (23 mid, slowish, bad breakouts)
    200 EZ

    Total: 2600


    Acupuncture, 45 min


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


    Summer is feeling even busier than the school year. I was swamped yesterday with appts, kid stuff and a Monday night meet to officiate. Lil Fort has decided she likes backstroke. I was on a media blackout all day so I could come home and watch the swim and track OTs on the DVR. I must admit I was rooting for Lochte, and it's unclear what Phelps can do to beat him in London.

    10 more days until Omaha. I'm really too busy to think much about taper or how I feel in the water (not sharp yet). Probably a good thing I guess. Plus, I don't have the same expectations in LCM where, unlike Water Rat, I have no aerobic conditioning. Hopefully, I've dragged myself out to Rockville a sufficient amount so that LCM doesn't feel utterly foreign.

    My shoulder feels decent today. And I'm looking forward to a deep tissue later.
    Categories
    Swim Workouts
  12. 06.26.12 - Tuesday workout

    by , June 26th, 2012 at 08:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Kieth. We followed Ray's workout. I kept his intervals but added yardage or stroke to keep the rest down.

    400 Warm up

    6 x 150 Free - 2:00 (1:50-1:55)
    100 Easy
    6 x 75 - 1:15 (3 x stroke/free/stroke, 3 x IM no free)
    100 Easy
    6 x 25 - :30 (made :15s)
    100 Easy
    6 x 150 Pull - 2:00 (1:42s)
    100 Easy
    6 x 75 - 1:15 (3 x 25 kick/50 free, 3 x 50 kick/25 free)
    100 Easy
    6 x 25 Fly/Back/Br - :30

    200 cool down

    (4100 Total)

    Updated June 26th, 2012 at 09:42 AM by pmccoy

    Categories
    Swim Workouts
  13. interesting workouts this week

    by , June 26th, 2012 at 07:38 AM (Mixing it up this year)
    With how beaten up with all the weightlifting and pushing myself I expected to feel my usual week 2 of taper. I am feeling it but I am not. By that I mean I don't feel particularly fast but then I cann seem to push thru it easier than in the past.

    The added bonus is my back though still an issue is not as bad this week.

    400 free
    6x50@:20RI shooters w/fins was making full 25m UW
    6x25@:20RI no breath free
    50 EZ
    4x25 scull w/snorkle

    4x(4x25)@1:00
    1st 25 burst fly + cruise free
    2nd 25 EZ
    3rd 25 burst free + cruise free
    4th 25 EZ speed 80% don't know if I did this right but my time for #4 from a dead stop mid pool was 20 the same as my burst & cruise
    50 EZ between rounds

    200 EZ

    4x(25 AFAP + 75 EZ) from block odds fly for the 25 evens free focusing on breakouts and nailing finishes also picked it up on the turn and turn breakout
    My last fly felt great but I had to concentrate on keeping my hips up.

    100 EZ

    Total 2300 meters
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  14. 4000 SCY

    by , June 26th, 2012 at 12:01 AM (Alex's swim journal)
    I couldn't get my swim in until late today, so I stopped at the YMCA on my way home from work around 7PM. We don't have any outdoor pools open for lap swim that late and I'm not a fan of swimming indoors at this time of year, but we do what we can. I have lost what little speed I had in the last couple of months with my focus on long continuous swims. I need to get back to interval workouts I think.

    The reps weren't that fast, but I gave myself long rests so I could keep it crisp (well as crisp as I get).

    10 x 50 on 1:00 (mostly :41-:42)
    10 x 100 on 2:00 (mostly 1:28-1:29)
    100 breast
    3 x 300 on 5:30 (mostly in 4:55)
    100 breast
    4 x 200 on 4:00 (mostly in 3:20)
    100 breast
    500 in 8:55

    I was slowing down a lot at the end of this workout. But I feel pleasantly fatigued now.

    Tomorrow I should have a chance to get back out to the lake!
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  15. Monday, June 25, 2012 5:30pm

    by , June 25th, 2012 at 10:33 PM (Fast Food Makes for Fast Swimming!)
    I did quite a lot of stuff at work today. Lots of installation work, fabrication, and various other stuff in the setup of the new automatic pallet plastic wrapper machine that was installed last week. We still have lots of stuff to do to make our system "work" with it. I'll be busy for a while, as will the others.
    My swimming is just for relaxation therapy now.

    Workout:

    5 x 100 Free @ 1:30
    10 x 50 Kick w/ board @ 1:00 (:50-:51s)
    10 x 75 Free Pull @ 1:00 (:50-:53s)
    50 stretch out

    Main Set:

    I decided to make the following into an "open water" pool workout. No wall pushoffs throughout the swim. My initial starts of each rep were minimal pushoff and I'd just flipturn a couple feet short of the wall and get up and swim. Definitely a lot harder, especially when you're used to have a semi-streamline pushoff every 25 yards!

    50 Free @ :50
    100 Free @ 1:40
    150 Free @ 2:30
    200 Free @ 3:20 (2:31)
    250 Free @ 4:10
    300 Free @ 5:00 (3:50)

    I just went on the :50 per 50 yards to keep it simple. I only looked at my times on a couple of them. Yeah I got plenty of rest, but it was worth it. Lots harder than usual. I will be doing this again as I'm sure it will help me some in my OW swims this summer. I have to make use of where I get to train. I don't have any warm OW around here.

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

    2800 Yards


    I'll get to work on my Total Gym tonight before bedtime as well. 20-30 minutes or so each night doing various stuff will get me stronger.

    Updated June 25th, 2012 at 10:42 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. Workout 06/25/12: evening

    by , June 25th, 2012 at 08:35 PM (Maple Syrup with a Side of Chlorine)
    I did a slightly modified version of Fort's [ame="http://forums.usms.org/showthread.php?t=20835"]workout #4 (6/11-17/12)[/ame] tonight as time allowed:

    Warm up:
    400 choice
    8 x (25 drill + 25 kick) @ 1:15
    -- 2 of each stroke
    4 x 50 torque drill @ 1:30
    50 EZ

    Speed sets:
    8 x 50 burst + cruise @ 1:00
    50 EZ

    1 x 100 AFAP FR (went 58.3)
    200 EZ

    2 x through:
    -- 1 round free/kick
    1 x 25 @ 100 pace + 25 EZ @ 1:30
    1 x 25 AFAP + 75 EZ @ 2:15
    1 x 50 AFAP + 100 EZ @ 4:00

    8 x 50 @ 1:30
    - 1-4: IM rotation
    - 5-8: Quarter's Strong FR
    100 EZ
    (Solo/Rec/2850yds/65 min)
    --------------------------

    I was able to say hi to GregJS tonight during the Monday evening swim - I miss getting there recently as it is more of a social time for me. I was picking his brain on breaststroke tecnique, as I regard him as my coach for for this horrible stroke.

    This was a great speed workout - the intervals are almost spot on for really putting in the effort and getting rewarded with a little rest. Truth be told, I almost did the Lactate Production workout but after I wrote it down it dawned on me that I might have made a mistake. The 100 fast time was really good - not sure when I have gone that fast from a push in a while, and since I am not feeling very speedy of late it was nice to hammer out. I am still trying to balance store rate speed and not cutting my pull short on the fast swims - still more work to go. I don't have a parachute so I just modified that section a bit.

    With work tomorrow I will likely not be able to swim, unless I get out right at 8pm and make the last 15 minutes of masters practice to stretch out. I may not be that motivated, though.

    Oh, for your viewing pleasure, here is a look at the shirts I had made up for my open water swims this year. My yaker Bobby came up with the slogan and my talented sister Jill did the drawing (Bob's mom works for the Army/Navy shop in town and got us a good deal on printing). The Kingdom mountains to the Portland Light ...

    Updated June 25th, 2012 at 08:56 PM by rxleakem

    Categories
    Swim Workouts
  17. Monday, June 25

    Swam with Ray and Keith - swam in the next lane so Ray and I swam off of each other.

    350 Free
    5x300 Free on 4:30 (4:05's)
    250 Free/Back
    5x200 Free on 3:00 (2:45 down to 2:40)
    350 Free/Back
    5x100 Free on 1:30
    150 Kick
    5x100 Back on 1:45 (with paddles and fins - working the kick)
    50 Free

    4600 yards
    80 minutes
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  18. Monday, 6/25/12

    by , June 25th, 2012 at 06:30 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo
    11 Days until Nationals!

    Felt a bit tired and sore when I got up this morning but after a few hundred meters of swimming, I felt pretty good.

    Instructions from my coach sent with this morning's workout!

    #1: Watch Olympic Trials!
    #2: Sleep a lot and avoid stairs!
    #3: And swim at what your body needs that day


    Warm up
    500 free & back ladder
    -- (100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back
    4 x 50 with paddles/1:15 (25 pull - 25 kick)
    -- Did backstroke with catch paddles

    4 x (25 restricted breathing + 25 EZ)/30sr
    -- did fly with focus on breathing no more than 1 time every 4-5 strokes
    50 easy

    4 x 50 burst + cruise/1:15
    -- alternated free & back
    50 easy

    4 x (25 w/fins AFAP +25 EZ)/1:30
    -- fly-free-back-free
    50 easy

    4 x (25 smooth + 25 up tempo ...work on fast good finish)/1:30
    -- alternated free & back
    50 EZ

    4 (25 distance per kick UW w/fins + 25 EZ)1:30


    200 EZ Warm down

    Total: 2100 meters
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  19. TS Debbie 06/25/12

    by , June 25th, 2012 at 02:41 PM (Workout Swimmer)
    Just got back in town yesterday from a wonderful conference in rainy Orlando, FL. Tropical Storm Debbie is not on my xmas card list. Messed with our visit to Universal on Friday, but I snuck a swim in this morning before it got really bad. First day back in the pool since last Tuesday, and I was worried about whether I would feel rested & tapered (ha, fat chance) or way out of shape. It was kinda in the middle.

    600 back/free
    2 x 300 pull
    3 x 200 reverse IM
    6 x 100 kick on 2:15
    100 easy
    4 x 300 on 4:30
    6 x 150 P on 2:15
    300 various cool down

    Total: 5000 LCM

    Not sure how much swimming I"ll be able to get in with the storm this week. Seems like it's stalling over Tallahassee, so we may be doomed.
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  20. Workout 06/25/12: noon

    by , June 25th, 2012 at 01:52 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 RIM drill

    Go three times through:
    - 400 Swim
    - 200 Kick
    - 300 Pull with buoy

    1 x 500 Noah's Ark (last 200 cooldown)
    (Solo/Rec/3200yds/60 min)
    ---------------------

    As planned, Sunday was laid back for me. Met up with my brothers and sister and our families for breakfast at the old A&W in town, took some pictures, then I went out for two motorcycle rides in the afternoon. We had dinner with my mother-and-sister-in-law at home, then I mowed the lawn. A relaxing day ...

    Today I planned on a long continuous swim with a twist, so I did some SKP's. The middle one I did a 400im out in front, pretty slow but I did it. I plan to get back tonight since Men's Group is on hold for a few weeks and get in more of a HIT-ish workout.
    Categories
    Swim Workouts