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  1. Friday 8/17/12

    Friday 8/17

    AM only LCM (at the Blue Ash YMCA with the masters team)

    500 swim
    200 kick w/ fins + board

    2x
    2x100 @ 1:30 aerobic FR
    4x50 @ 1:00 stroke (did IM order)
    100 @ 1:45 IM
    2x50 @ :45 aerobic FR
    100 EZ

    8x100 @ 1:40 pull w/ buoy + paddles + snorkel

    T-sprints (12.5 meter burst sprints)

    300 EZ

    Total: 3200
    Categories
    Swim Workouts
  2. Friday, 8/17/12

    by , August 17th, 2012 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up
    200 free - 200 kick - 200 pull
    8 x 25/40, 15 smooth then sprint to wall with strong kick, 1-4 free, 5-8 back

    Backstroke Set
    Repeat 2 x, 1st time back, 2nd time free
    1 x 200/4:00/3:30
    -- went back 3:30, free 3:15
    2 x 100/2:00/1:45
    -- back went 1:45, 1:42; free went 1:35, 1:34
    4 x 50/1:00
    -- back 50-48; free went 45-43

    Kick Set
    5 x 100/2:30
    1-2 streamline on back
    3-4 free with board & snorkel
    5 dolphin with board & snorkel

    Pull Set
    1 x 400 free with freestyle paddles, buoy and snorkel

    Total: 2900 meters
    Categories
    Uncategorized
  3. 08.17.12 - Friday workout

    by , August 17th, 2012 at 12:04 PM (Pete's swim blog)
    Lightning flashes woke me very early this morning. Figured practice would be off but by the time the alarm went off, it was just a bunch of light rain. Sam and Ray were the only ones that showed this morning. They left at 6:30 and suddenly I had an 8 lane lap pool to myself. Felt kind of lonely. Back in my drag suit again today. Worked on body position a lot. Tips I got were extremely helpful.

    SCY

    450 Warm up

    4 x 125 IM - 2:00
    100 Easy

    3 Times through:
    * 300 - 4:30 (100 Swim/100 Kick/100 Swim)
    * 200 IM - 3:00 (made 2:50s fairly easy)
    * 100 Free - 1:30 (1:12, 1:10, 1:13)
    * 100 Easy

    18 x 50 - :50 (3 x [IM Order(4), Kick, Pull])

    4 x 25 - :40 1 Breath, chest pressed down, hips up
    4 x 25 - :40 no breath, chest pressed down, hips up
    This turned out to be a good exercise. Usually on no breathers, I take 15-16 strokes even without my heavy drag suit. Today, I was making it with 14. Good sign my body position is improving.

    300 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  4. Friday August 17th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    600 warm-up before practice

    2 x
    * 3 x 50 @ 1:00 1st round: 25 kick + 25 drill, 2nd round: 25 drill + 25 swim
    * 1 x 150 @ 2:45 long and relaxed

    3 x
    * 4 x 50 @ 1:00 over-kick w/o board, 1 stroke per ~10 kicks
    1) easy to fast, 2) fast to easy, 3) fast, 4) easy

    2 x
    * 3 x 50 @ 1:00 fast, went free : :35, :36, :39 (cramped), :36, :36, :34
    * 1 x 50 @ 1:00 easy

    * 2 x 50 @ 1:00 fast, went 1st round breast: :42, :43, 2nd round back: :40, :41
    * 1 x 50 @ 1:00 easy

    * 1 x 50 @ 1:00 fast, went free: :33, :33
    * 1 x 100 easy

    ** 2800 meters **

    The times on the last 50s in the main set are not as good (for me) as they seem. I didn't lead the lane when I did back and breast and we went right into the last 50, so I had a draft even though I gave the person in front of me 10 seconds. I almost always lead so I am always surprised at what a huge difference a draft can make!

    My triceps and shoulders were especially stiff and sore today, probably because of the dips I did on Wednesday. Five workouts and three dryland sessions in the last six days have caught up with me, hope I can stay awake at work today
    Categories
    Swim Workouts
  5. FAST FRI Aug 17th, 2012

    by , August 17th, 2012 at 10:20 AM (Ande's Swimming Blog)
    FAST FRI Aug 17th, 2012

    Lift: Lifted yesterday


    LCM, Mabel Davis Pool
    Whitney coached
    swam with with Dakota, Jim, & Keith,
    beside Chris, Marcio & Todd
    6:00 - 7:30 dove in 6:35ish

    ~ ~ ~ ~

    Mabel Davis pool was warm this morning, I felt a little dizzy

    WARM UP
    did around 7 - 900

    Main Set

    assigned: 5 x 200 fr fast for time followed by 100 easy on 5:00
    did: 5 x 100 easy speed , 50 easy
    went: 11, 10, 9, 8, 7

    100 easy

    4 x 100 bk fast 50 easy on 4:00

    5 x 50 FL fast 50 easy
    went 32, 31, 32, 32, 29


    100 FR fast went 1:07

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving
    Considering Rowdy Gaines / Dixie Zone Championships
    nothing definite yet
    Categories
    Swim Workouts
  6. Birthday Swim 2012

    by , August 17th, 2012 at 09:37 AM (Workout Swimmer)
    Did my birthday swim today - only needed 5300, did 5700. Not going my best speeds though.

    600 Back/Free
    400 P w/snorkel
    4 x 250 on 4:00
    100 easy
    4 x 150 P on 2:20
    4 x 100 stroke/free or IM on 1:45
    100 easy

    Three times thru: (wore my zoomers on last two times thru - excuse? working on my streamlining out from the walls)
    2 x 200 on 3:10
    100 sprint kick on 2:00
    2 x 100 back/free or breast/free on 1:45
    2 x 50 fly on 1:00
    100 easy
    Total: 5700 LCM

    Next week the kids start back to school, so practices will be cut down to only an hour! Not only that, but the pool will be set up short course every day. Geez. Guess I'm going to have to figure out what to do for another 30 minutes "all by myself". And in September, I'll start swimming at lunch with the group at Meyers Park - they hopefully will get me more up to sprinting/racing form. Just trying to get in the distance at this point (still).
    Categories
    Uncategorized
  7. LCM 500 day

    by , August 17th, 2012 at 08:03 AM (Mixing it up this year)
    Today's theme 500's. Even a 500 kick with NO fins! That is unheard of for me because it always takes too long but I did it in under 15 minutes. You can stop laughing now.

    500 free
    500 kick w/fins as 200 dolphin on back + 300 free w/board
    3x500@9:00 free w/paddles & bouy went 8:08, 7:56, 7:45
    500 free kick w/board
    200 free EZ

    Total 3200 meters
    Categories
    Uncategorized
  8. Thursday 8/16/12

    Thursday 8/16

    AM only SCM (second day swimming at my old summer club Montgomery Swim and Tennis Club)

    500 swim
    8x50 @ 1:10 25 scull/25 drill w/ buoy

    6x50 @ 1:00 burst + cruise
    50 EZ

    4x50 @ 1:00 25 under H2O no breath/25 EZ
    50 @ 1:00 90% effort (FR, :32)
    200 EZ

    4x50 @ 1:00 D1-4 (:42, :38, :35, :33)
    100 @ 1:30 90% broken :15 at the 50 (:31, :31 for a 1:02)
    200 EZ

    4x50 @ 1:00 25 0 breath FR/25 EZ
    100 @ 1:30 AFAP (1:03)
    200 EZ

    Total: 2700

    Another HIT practice. Tomorrow will be an aerobic day with the Blue Ash YMCA masters team.
    Categories
    Swim Workouts
  9. Thursday August 16th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    6 x 100 @ :10 rest

    2 x
    * 5 x 50 @ 1:15 flutter kick with board
    * 2 x 50 @ 1:15 flutter without board, one pull every 10 kicks

    3 x
    * 2 x 50 @ 1:00 free
    * 1 x 50 @ 1:10 fly
    * 3 x 50 @ 1:00 free
    * 1 x 50 @ 1:10 IM
    50 easy

    I held 0:39 ± :01 on the 50s free. My butterfly is so pathetic that I was pleased-as-could-be that I was actually able to swim the whole first 50 fly, and didn't feel too bad that I had to resort to 1-arm on the second and third.

    6 x 100 @ 1:30 pull with buoy and agility paddles. Went 1:21, 1:20, 1:22, 1:24, 1:28, 1:26.

    ** 3000 meters **

    My arms felt terrible during the warm up and then my thighs complained a lot during the kicking, no doubt feeling the after effects of three days of dry lands this week.

    I felt great during the first part of the pulling set, but I obviously fell apart by the end - my arms were toast.

    Updated August 16th, 2012 at 10:01 PM by eric.carlson

    Categories
    Swim Workouts
  10. Aug. 14-16

    by , August 16th, 2012 at 05:11 PM (The FAF AFAP Digest)
    Tuesday:

    Swim/SCY/Solo:


    Warm up:

    600 various

    MF Sets:

    16 x 25 shooters w/fins @ :40
    -- 8 back, 8 belly
    10 x 50 fly drills @ 1:00
    8 x 25 burst + cruise @ :45-1:00
    10 x 100 dolphin kick @ 1:30
    -- 1:00 break after 5 to keep tempo up
    100 EZ

    Total: 2800

    -- 4 miles of walking on the beach

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


    Wednesday:

    -- 3-4 miles walking on beach


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


    Thursday:

    Swim/SCY/Solo:

    Warm up:

    600 various
    16 x 25 shooters w/fins @ :40
    -- 8 belly, 8 back
    4 x 50 caterpillar fly drill @ 1:05
    50 EZ

    Speed sets:

    5 x 50 flutter kick w/board & fins @ 1:00
    -- descend to fast
    -- 34, 31, 29, 28, 27
    100 EZ

    5 x 50 @ 1:00
    -- 25 fly @ 100 pace + 25 EZ
    50 EZ

    20 x 50 burst + cruise
    -- dolphin kick
    100 EZ

    Total: 3000


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


    Lessons learned on vaca so far:

    1. Salt water is far worse than chlorine if you have leaky goggles. Dry eye ensues.

    2. You must spray and rub sunscreen copiously or you will get odd red spots.

    3. It's not ideal to sit on the beach and body surf for 5 hours before your workouts.

    4. People with elbow problems should not have a memory lapse and pick up heavy suitcases. I made my elbow worse and can't sleep well at night bc it wakes me up.

    5. Never run our of tequila.

    6. Don't forget to bring your hand weights on vaca or forget rehab exercises.
    Categories
    Swim Workouts
  11. Aug 16, 2012

    by , August 16th, 2012 at 04:46 PM (Workout Swimmer)
    It's my Birthday! My present to me was sleeping in! No swimming. Tonight is the last night I have my son in the country as he flies to the Netherlands for a 2 year mission at 2:30pm tomorrow. Got off work early & am helping him get the last of his things together. Then we're having Quiche Lorraine for dinner & Chocolate Fondue for dessert (birthday cake)!! I'll swim it off tomorrow.
    Categories
    Uncategorized
  12. Wednesday August 15th - PM Weights

    Dips
    5 sets of 3 @ body weight (172 lb.) + 45 lb.

    Squats
    1 set of 5 @ 135 lb.
    4 sets of 5 @ 205 lb.

    Back Extensions
    3 sets of 10 @ 25 lb.

    Standing face pulls
    3 set of 10 @ 70 lb.

    Kneeling cable crunch
    3 set of 10 @ 100 lb.

    Looking back through my blog I was surprised to see that the first time I did unassisted dips was the end of May. Doing them with a 45 lb. plate hanging from my waist was hard, but not overwhelmingly so, it feels like I will be able to add more weight in a week or so (depending on how sore I am ). My chin-ups have not progressed nearly as fast, I was only able to use 25 lb. when I did them on Monday.
  13. Wednesday August 15th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    700 warm-up

    5 x 50 @ 1:20 kick
    5 x 50 @ 1:10 drill
    5 x 50 @ 1:00 build swim
    50 easy

    8 x 100 @ 2:10, IM order

    1 x 300 @ 4:00 swim w/fins
    1 x 300 @ 4:15 back kick w/fins

    100 easy

    ** 3000 meters **
    Categories
    Swim Workouts
  14. The invention returns!

    I had another fun swim at the 100m Crotona Park Pool this morning. The section of the pool with the seam in the bottom that we used to circle around is still blocked off, but this morning the lifeguards brought out Andrew’s portable bottom line for us—it had been at the pool all along! Rondi, Hannah, John, Teresa, and I all circled happily around it, while the 6th lap swimmer swam back and forth a few yards away. Here’s what I did:

    1000 super-lcm warmup: 400 relaxed FR + 3 x 200 ST/FR

    600, done as 3 lengths build, 2 lengths fast, 1 length easy

    2 x 400 FR, odds pull with paddles, evens swim, focusing on bilateral breathing and steady body position

    4 x 100 with tempo trainer, varying stroke count

    200 warmdown + play

    That was it!

    I did manage to get a few pictures of Andrew’s invention—it’s basically two pieces of metal, each about 15 inches long, with holes through which a looooong piece of neon yellow-green cord is strung. The metal beams sit on the bottom of the pool, where the T would normally be, and are heavy enough to keep the cord from moving around. While the cord is easily visible when you’re swimming near it, it’s hard to see in the above-the-water shot below.


    All wound up after workout


    (Photo credit J. Hughes)
    Viewed from the pool deck
    Categories
    Uncategorized
  15. Tuesday August 14th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    500 warm-up

    3 x 150 @ 2:30
    5 x 50 @ :50

    8 x 50 @ 1:15 kick

    4 x 100 @ 1:50 pull
    * 1st 25 fast
    * 2nd 25 fast
    * 3rd 25 fast
    * 4th 25 fast

    2 x
    * 3 x 50 @ 1:00
    * 1 x 50 @ 1:15 fly
    * 2 x 50 @ 1:00
    * 1 x 50 @ 1:15 IM

    100

    ** 2800 meters **
    Categories
    Swim Workouts
  16. Thu Aug 16th, 2012

    by , August 16th, 2012 at 12:33 PM (Ande's Swimming Blog)
    Thu Aug 16th, 2012

    Lift: plan to lift today,
    need to get much stronger

    LCM, Mabel Davis pool
    Whitney coached
    swam with beside Dakota, Jim, & Korey,
    with Tyler, Chris, Marcio & todd
    6:00 - 7:30 dove in 6:45ish

    ~ ~ ~ ~

    WARM UP
    missed most did 200

    Main Set

    8 x 50 on 45 right into
    4 x 100 on 1:25 right into
    2 x 200 on 2:50

    assigned 800
    Did 15 meter sprints / 15 meters easy

    4 x 50 on 40 right into
    2 x 100 on 1:20 right into
    200 on 2:40

    assigned: 800
    Did: 15 meter sprints / 15 meters easy

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving &
    Considering Rowdy Gaines/Dixie Zone Championships
    Categories
    Swim Workouts
  17. Thursday, 8/16/12

    by , August 16th, 2012 at 11:41 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 choice
    200 kick
    4 x 50/55 free build
    8 x 25/45 IM Order

    Main Set
    2 x through w/fins
    --1st time through back, 2nd time free
    300 kick ultra done as:
    12 x 25/:40, approx 18 yards fast & 7 cruise
    100 EZ
    5 x 50/1:15 back, /1:00 free @ 200 pace
    --back ave 42, free, ave 39
    100 EZ
    1 x 50/1:30 AFAP back 36, free 32
    100 EZ

    Total: 2700 meters
    Categories
    Uncategorized
  18. Monday August 13th - PM Weights

    Chin-ups
    5 sets of 3 @ body weight (172 lb.) + 25 lb.

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

    Plank row
    1 set of 10 (each arm) @ 65 lb.

    Squats
    1 set of 5 @ 135 lb.
    5 sets of 5 @ 205 lb.

    Standing face pulls
    3 sets of 10 @ 70 lb.

    Kneeling cable crunch
    3 sets of 10 @ 100 lb.

    The weight room was unusually crowded today and my daughter and I had to wait quite a while to use the squat rack. We intended to do our usual 1 set @ 135 for warmup and some number of sets @ 185, but after the warmup set I was hurrying and grabbed a 35 instead of a 25 and she just put on the same sized plate without looking. I was surprised, and a bit sad, that the first squat at "185" felt much harder than normal but they got easier as we went through the sets. We only realized what had happened when we un-racked the weights, we both had a good chuckle and talked about how the set had probably been easier because we didn't realize that it was heavier than usual.
  19. Monday August 13th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Joaquin coaching

    500 warm-up

    5 x 100 @ 1:45 pull w/buoy and agility paddles (went 1:20 - 1:22)

    8 x 50 @ 1:00 IM order (breast @ 1:10)

    5 x 100 @ 1:35 pull w/buoy and agility paddles (went 1:22 - 1:24)

    600 kick w/fins, 50 dolphin + 50 free

    8 x 50 @ :50 breath every 5 , 7 , 9 by 50 (used a pull buoy because my feet were threatening to cramp)

    100 easy

    ** 3000 meters **

    After swimming short course at Santa Clara High School since June, "group 2" moved back to the International Swim Center today where the main pool is still set up long course. Swimming long course is still a novelty for me, I have probably only done it a couple of dozen times ever, so I really don't have a good idea of what interval times should be.

    Joaquin suggested that we pull the first 5 x 100s on 2:10 which seemed really slow, so I suggested to the lane that we do them on 1:45 instead. I was going 1:20-ish so this left plenty of rest and I was sort of wishing we had done them on 1:35 instead, but when we got to the second set and he said to do them 10 seconds faster than the first set it was all good.

    Long course is interesting but I do like my turns so am not sure I really like it.
    Categories
    Swim Workouts
  20. 08.16.12 - Thursday workout

    by , August 16th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Roger, Kieth, Ray, Dave, Dave, Sam and Mark. Wore my Yingfa jammer due to the challenge set. What a difference this makes over my heavy drag suit! The main drag suit problem is that my hips drop and I tend to plow the water. I can pull w/ my drag suit almost as fast as I can pull with a jammer. Take the pull buoy out and I become a plow again. For a while, I'm going to wear the drag suit unless it is a challenge day. I think that if I can correct my body position w/ the drag suit, it will help when I don't have it.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :50 IM Order/Free
    1:30 Rest
    6 x 100 IM - 1:25
    100 Easy
    Made 1:20s on all of these going fairly easy. Last one was 1:16. Should be able to make 10.

    4 x 150 - 2:30 (IM Order/Kick/Pull)
    4 x 150 - 2:30 (IM Order/Kick/IM Order)
    100 Easy

    4 x 75 - 1:15 Sliding IM
    4 x 75 - 1:15 IM Order
    25 Easy

    24 x 50 Relay - 12:00
    Two teams of 3. Each person took 8 50s shooting for under :30 per 50. We swapped out swimmers to try and get both teams under 12:00. My team went 11:50. The other was just over at 12:01. Had 8 dives and no goggle problems! My dives are improving.

    225 Cool down

    (4150 Total)
    Categories
    Swim Workouts