View RSS Feed

All Blog Entries

  1. AZ OW

    Its not news that I love the idea of consecutive stages, so I was very excited to learn from the forum's very own PWB that an Arizona swimmer, Kent Nicholas, was putting together a 4 lake multi day event just a short distance from Phoenix. Kent successfully crossed the Catalina Channel last year and will be coming east a couple of times this season to tackle MIMS and Kingdom.

    The series is S.C.A.R. and the four lakes are Saguaro, Canyon, Apache, and Roosevelt.
    Today we swam Saguaro dam to dam... perhaps 9 miles. Tomorrow we swim Canyon.

    A small group of swimmers (8), we met up with each other, our in-water support (boats and kayakers) and ground support (vehicle jugglers) at 5:00 AM. The warm up would be a challenging hike down a rugged trail with kayaks, and our gear in flip-flops (yes, we were warned that more substantial footwear would be a good idea).

    The juxtaposition of extreme desert flora surrounding abrasive rocks with the cool water (65 degrees at the start) creates a dramatic landscape, though not entirely natural. This series of lakes are actually dammed sections of the Salt River.

    We had to swim east for about 500 yards to touch the buoy line to start. Once there, we formed our little tri-pods (heh heh...) of 2 swimmers and 1 kayaker.
    Young Greyhound Pod
    Gordon Smith
    Shauna Nelson
    James Sieffert

    Wise Greyhound Pod
    Kurt Dickson
    Patrick Brundage
    Wayne Rich

    Skyscraper Pod
    David Barra
    Janet Harris
    Jason Walters

    Westwood Warrior Pod
    Meg Rich- Z
    Kent Nicholas
    Candy Nicholas

    Rover Kayaker:
    Scott Mara

    Some adjustments were made with kayaker assignments and we were off... start time about 7:30.

    I liked the sound of "skyscraper pod", even though the tallest building in the nearest town to my High Falls residence is only 6 stories.

    The banks of the river/lake are lined with sage and saguaro cacti that alternate between open areas and tall canyon walls rising straight out of the water. The rugged beauty of this lake is breathtaking, and I was at times distracted... wanting to focus my attention on one feature or another. Still, Janet and I podded well together, stopping briefly every 30 minutes for a feed.

    The Greyhounds (both young and wise) didn't disappoint, and were out of our sight after about an hour. I don't know about the young'uns, but for the Wise Pod; this was their longest OW swim ever, by a fair amount. I feel honored to have been able to share the lake with these USMS Stars for this occasion!

    .....Canyon tomorrow!
    Categories
    Uncategorized
  2. Friday Fin Swim

    by , May 4th, 2012 at 08:49 PM (Elise's Fitness Fun)
    Kind of like the idea of swimming with fins while I am working on my upper body strength. Will take the load off my shoulders. Hit the pool around 1 today and did the following workout:

    200 easy

    All below is with fins:

    4 x 50: 25 swim/25 kick on 1:05

    4 x 50: 12.5 uw/12.5 kick/12.5 uw/12.5 swim on 1:00

    4 x 50 on 1:05 - odds are 25 uw/25 swim; evens are 25 uw/25 choice

    3 x 150: 50 kick (10 sec rest)/100 swim on 30 seconds rest

    2 x 150: alternate 25 kick/25 swim

    200 warm-down
    Categories
    Uncategorized
  3. Friday, May 4, 2012 5:00am & 11:45am

    by , May 4th, 2012 at 05:18 PM (Fast Food Makes for Fast Swimming!)
    A.M. Swim - not too much, had to work early today

    5 x 100 Free @ 1:30

    6 x 100 IM @ 1:30

    100 EZ

    ----------------------
    1200 Yards

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

    Lunchtime swim:

    Only had a 1/2 day of work today. Most of Wenatchee shuts down for the Apple Blossom Festival. This weekend is the grand parade, and tonight is also the "Classy Chassis" parade. All the old cars come out of the woodwork for this parade, and it's actually the best parade of the 3 during this festival.


    Warmup:

    5 x 100 Free @ 1:30
    4 x 100 Free Pull @ 1:20
    3 x 100 IM @ 1:30
    2 x 100 Kick on back @ 2:00
    1 x 100 Free

    Next set, I just started off swimming (pulling), and kind of made it up as I went. Turned out pretty good.

    2 x 175 Free Pull @ 2:10 (2:00ish)
    2 x 150 Free Pull @ 1:50 (1:44s)
    2 x 125 Free Pull @ 1:35
    2 x 100 Free Pull @ 1:15 (1:04/1:01)
    2 x 75 Free Pull @ :55 (:49/:46)
    2 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (1400 set)


    6 x 125 @ 2:00 Fly to Free transition
    • 5 lengths Fly
    • 4 Fly, 1 length Free
    • 3 Fly, 2 Free
    • 2 Fly, 3 Free
    • 1 Fly, 4 Free
    • 5 Free (went 1:18)
    100 EZ

    ---------------------------
    3700 Yards


    4900 Yards for the day & nowhere to swim for the remainder of the weekend around here. Oh well, I'll be tapered for my 200 Fly race against Fort's MF.

    Updated June 25th, 2012 at 10:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. Friday, 5/4/12

    by , May 4th, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    Warm up: (1200)
    400 choice

    - alternated 100 free-100 back
    6 x 50/55 build each w/paddles - free
    6 x 50/50 strong w/fins - free
    4 x 25 shooters/45
    100 EZ

    Main Set: (1300)
    4 x 25/45 easy speed fly
    100 Free AFAP - went 1:19
    200 EZ

    4 x 25/40 back strong
    100 AFAP Broken Choice (50 - r15 - 25 - r15 - 25) - free, went 1:14
    200 EZ

    4 x 25/45 breast (ugh!)
    50 AFAP choice - back went 40
    100 EZ

    4 x 25/35 free strong
    50 AFAP Broken - (25 - 15 - 25) - back went 37
    100 EZ


    Total: 2500 meters
    Categories
    Uncategorized
  5. FAST Fri May 4th, 2012

    by , May 4th, 2012 at 03:07 PM (Ande's Swimming Blog)
    FAST Fri May 4th, 2012

    Whitney Coached scy
    5:00 - 6:30
    swam with Todd Ashley & Korey
    beside Chris, Mike, Keith & Traci

    Warm Up
    5 4 3 2 1

    Main Set (LCM)

    5 rounds of
    100 fast on 2:00
    100 easy on 3:00
    050 fast on 1:00
    050 easy on 2:00

    40 x 25 on 30
    10 rounds of
    1 FR fast
    2 FR easy
    3 FL fast
    4 FR easy
    but round 5 & 10 are kick

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  6. Sprint Friday, 05/04/12

    by , May 4th, 2012 at 03:04 PM (Chowmi's Blog)
    Hooray today was sprint day!

    SCM, Baylor Fitness Center
    Steve Barnicoat sprint special Fridays

    10 x 50 on :50 warmup

    6 x 125 on 2:00
    100 smooth, 25 fast

    200 easy kick

    6 x 50 on :50
    kick/swim

    6 x 75 on 1:30
    25 smooth, 50 fast

    200 easy kick

    6 x 50 on :50
    kick/swim

    6 x 25 on :45
    all fast

    The End
    ++++++++++++++++++++
    I liked today's workout! I was in a good lane of people who went easy on the easy, which makes all the difference. That way I could swim the sprint parts with some zip!

    Not feeling so good today either. Still totally bloated but I didn't eat any chips last night! I did have my 2 x cherry poptarts, toasted. Then I had a bowl of special k with a banana and used regular milk. I think that is what did me in!

    Next Up: carpool line. then early dinner at Pei wei. Then 4th grade roller skating party. Pizza second dinner. I hope they have some cake. I really want some cake. Back up plan is to leave during party and go get myself some cake next door at Albertson's.
    Categories
    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/07/12

    by , May 4th, 2012 at 02:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 -

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 X 100 moderate 2:00
    2 X 50 fast 1:15
    Two rounds, choice. Break between rounds.

    LCM

    8 X 200 pull 3:30
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    4600 Y/M
    Categories
    Swim Workouts
  8. Friday May 4th

    I am taking the day off because I have to head up to Sacramento this afternoon for my older daughter's regional rowing championships, so I swam at home this morning with Susan and Richard.

    Warm-up (1200)
    2 x 200 @ 3:10, 3:00
    4 x 100 @ 1:50, 1:45, 1:40, 1:30
    8 x 50, 2 each @ 1:00, :55, :50, :45

    Set I (500 set / 1700 total)
    8 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin w/fins , AFAP @ 1:10

    Set II (1300 / 3400)
    8 x 25 @ :30 zipper drill
    6 x 75 @ 1:10 descend
    4 x 50 @ 1:10, dolphin kick

    8 x 25 @ :30 catch-up drill
    6 x 75 @ 1:05 descend
    4 x 50 @ 1:10, back kick

    Wrap-up (300 / 3700)
    300 easy

    ** 3700 **

    ************************************

    Weights

    Chin-ups
    Body weight (159 lb.) - 30 lb., 10 sets of 3

    Shoulder Press
    on the Technogym shoulder press machine
    10 @ 30 lb.
    10 @ 40 lb.
    10 @ 50 lb.
    10 @ 50 lb.
    Categories
    Uncategorized
  9. Friday, May 4th, 2012

    by , May 4th, 2012 at 12:11 PM (Workout Swimmer)
    5:30 am LC "Beside" ATAC w/Jen & Marcy
    (Swam yesterday at Lunch as well, in my GTD)

    500 back/free
    3 x 100 breast/free on 2:00
    5 x 100 kick on 2:15
    100 easy
    8 x 100 on 1:40, resting after 4
    10 x 50, 5 on 1:00, 5 on :55
    300 breast/free
    300 various cool down
    Total: 3300

    I'm definitely doing better - not quite used to going fast again - but am better. My hand/wrist didn't hurt me, although I still cannot even attempt to get out of the pool normally (it's so humiliating to have to use the ladder or the steps!)
    So, I've swum 5 days in a row, after basically doing nothing for a month. I do not intend to let any (more) grass grow beneath my feet! I'm on a mission to get back to doing 100 repeats on the 1:30 (LC) with minimal effort. Today I was going about 1:25/1:28 but I was on the 1:40 interval, and truthfully, I put my zoomers on for the last four. I'll be taking the weekend off to rest, and then get right back at it on Monday morning.
    Categories
    Uncategorized
  10. a great workout both distance and fly

    by , May 4th, 2012 at 10:41 AM (Mixing it up this year)
    Some how I managed a great workout today.

    500 free
    10x100@1:45 free w/ paddles & bouy held 1:37's
    500 free tempo kick w/zoomers this killed my legs in a good way

    4x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/fins went 3:31, 3:28, 3:17, 3:09 the 3rd one I had 2 swimmers trying to pass in my lane on the last lap so I just went deep and did dolphins kick right under them both they were wondring where I went

    200 EZ

    Total 3000 meters

    Updated May 4th, 2012 at 11:50 AM by Donna

    Categories
    Uncategorized
  11. 05.04.12 - Friday workout

    by , May 4th, 2012 at 09:51 AM (Pete's swim blog)
    Swam with Dave and Dave. Felt a bit slow at the beginning but was pretty strong at the end. Had a good timed 500 pull. Lots of 200s today.

    SCY

    400 Warm up

    4 x 200 - 3:00 convert free to IM
    100 Easy

    50 Kick/150 free - 3:00
    100 Kick/100 free - 3:10
    150 Kick/50 free - 3:20
    200 Kick - 3:30 (made 3:00)
    4 x 200 - 3:00 (1st, 2nd, 3rd, 4th 50 kick)
    100 Easy

    4 x 200 Kick - 3:30 Descend (3:15, 3:07, 3:03, 2:58)
    50 Easy

    500 Timed pull (5:37) Felt good all the way through. Matched my meet time from February.

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  12. Swimming Heaven

    by , May 4th, 2012 at 09:30 AM (Elise's Fitness Fun)
    Back in the pool for a good workout on Wednesday, May 2. Have to say I fell in love with swimming again. Swam outdoors in a long course pool with perfect weather. Also had my new fins on for the entire workout. The water sliding over me felt wonderful. I felt so much peace shutting out the rest of the world as I swam back and forth. It all reminded me of why I got so into swimming so long ago.

    I can't remember the entire workout as it has been a couple of days, but did a total of 2100 yards. My favorite set was a series of 6 x 50 on 1:00 where we did 25 kick/25 swim.

    Haven't posted since last week, so will just give a brief overview of what I have done and then will post the weights workout I did last night.

    Thursday, April 26
    Ran 3 miles. Threw a little bit of walking in there.

    Friday, April 27
    Weights. Included 3 sets of 5 x 95 on bench press. Was told I should move up to 100 next time I lifted.

    Saturday, April 28
    Two mile run.

    Tuesday, May 1
    Two mile walk

    Wednesday, May 2
    Two mile run
    2100 meter swim

    Thursday, May 3
    Weights

    Warm-up: 5 min. run/walk on treadmill

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5 (well actually got a little bit of help on number 5 rep of last two sets). Will hang out at this weight for a while.

    Lat hi row: 90 x 5, 110 x 5, 3 sets of 140 x 5

    Hammer curls: 2 sets of 15 x 10

    Squats: 1 set of 65 x 20

    Seated calf-raise machine ( I have called this ankle extension machine in the past.): 2 sets of 90 x 8

    Captains chair: 3 sets of 20 leg raises
    Categories
    Uncategorized
  13. Friday 5/4/12

    Friday 5/4

    AM only SCY

    500 swim
    400 pull w/ buoy
    300 IM K/Dr/Swim

    2x
    3x150 D1-3
    1 @ 2:05
    1 @ 1:55
    1 @ 1:45
    4x50 @ 1:00 stroke w/ upside down paddles, odd DPS, even build

    12x100
    4 @ 1:15 D1-4
    4 @ 1:10 D1-4
    4 @ 1:05 hold red HR (1:00, 1:01, 1:00, 1:00)

    w/ fins:
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 25 FL kick under H2O/50 fast kick on back
    1:00 rest
    6x50 @ :45 FR kick w/ board FAST
    4x75 @ 1:15 50 fast kick on back/25 FL kick under H2O

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  14. Thursday May 3rd

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    300 warmup
    4 x
    * 100 @ 1:45 free
    * 2 x 25 @ :30 kick
    * 2 x 50 @ 1:00, 25 drill + 25 swim
    IM order by round

    5 x 200 @ 3:10, 25 fly, 25 free, 25 back, 25 free, 25 breast, 50 free

    12 x 75 @ 1:05, pull with buoy and paddles (went 50 - 53)

    * 3200 *
    Categories
    Swim Workouts
  15. Thursday, May 3, 2012 5:00am

    by , May 3rd, 2012 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    200 Free Pull

    2 x 200 IM @ 3:00 (went 2:35/2:??**)
    2 x 100 Free @ 1:30 (1:10s)
    2 x 50 Back @ :50 (:40s)

    **I almost killed myself here, inhaling all water somehow instead of air about 10 yards from the finish. I had so much water in the lungs that it wasn't funny. Definitely not the way I want to go when heaven is calling my number!

    6 x 50 Kick w/ board @ 1:00 (:41-:44s)

    500 Yards of just swimming around and talking with others.

    -------------------
    2000 Yards

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

    I was planning to swim again tonight, but then forgot that this was "bracelet night" at the Apple Blossom Carnival in Wenatchee. Family first, right?
    Kids get to go on unlimited rides all night long for $25 each. A helluva deal considering the "ticket price" is $20 for a 40 ticket card. Each ride is 8 or more tickets (even the kiddie rides), so that is 5 rides for $20! With 3 kids, and my income, there is just no way to afford this on a normal day!

    Only problem was that it was cold (53 deg.), then windy, then the rain came on top. At least they got almost 2 hours of fun!
  16. Thursday 5/3/12

    Thursday 5/3

    PM only LCM + Crossfit

    Swim:

    Ripped straight from the PWB archives and then tweaked for LCM.

    400 (100 FR/200 IM K/Dr/100 FR)
    5x100
    3 @ 1:20 D1-3 (1:17, 1:15, 1:12)
    2 @ 1:15 hold red HR (1:10, 1:09)

    9x50 @ 1:10 kick w/ board (3 FL/3 FR/3 BR)
    5x50 swim FR
    1 @ 1:00 EZ
    3 @ :40 cruise
    1 @ 1:00 EZ

    3x
    400 @ 5:40 pull w/ buoy + paddles, N.S. D1-3 by round (5:06 (2:37/2:29), 4:55 (2:30/2:25), 4:43 (2:26/2:17))
    3x100 @ 1:40 50 Dr/50 Bld
    4x50 @ 1:00 w/ fins 25 shooter/25 kick on back in S-line

    200 EZ

    Total: 4500

    Crossfit:

    2x
    20 wall balls w/ 20 lb ball
    400 meter run

    15 toes to bar
    2:00 rest

    3x
    20 pistols
    400 meter row
    Categories
    Swim Workouts
  17. Workout 05/03/12:

    by , May 3rd, 2012 at 07:49 PM (Maple Syrup with a Side of Chlorine)
    Got in for a long swim before a short trip to the weightroom. I had a message from JamesAdams about the main set he did last month that was a killer, so I used swiped it from his blog, with a few modifications ...

    200 FR/200 BK/200 IM drill w/u
    12 x 50 Drill/Kick/Pull IM with :10 sr between each

    1 x 300 FR pull with buoy (3:31)
    10 deep water bobs before ...

    5 Rounds of:
    75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds
    75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:00
    75 (all Fly).............@ 1:30/1:20/1:15/1:10/1:05
    75 (all Free) always @ 1:00 each round
    no rest between rounds...just stay on interval
    Then a long 400 loosen before getting out.
    (Solo/Rec/3400yds/65 minutes)
    ------------------------------
    I was able to keep all intervals, but did more one-armed fly then full fly. I did make a point to do a full 75 fly on the first and last rounds. James suggested that I could swap the stroke with back, but I figured that I'd just take the abuse and get a good workout. Great set, James!

    After a quick shower I hit the weight room and did:
    Deadlifts:
    3 sets of 10, bar only (45#)

    I am pretty sore after the swimming and lifting this week. Jazz suggested that I aim for 4 days of lifting instead of the 3 that I tired this week, and I have to agree that my body will like that idea a lot more.

    I might get up in the morning for a swim before work, but I doubt it. This looks more appealing right now:
  18. Wednesday May 2nd

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    500 warm up

    2 x
    * 2 x 100 @ 1:45, 2 x [ 25 stroke + 25 free ]
    * 1 x 100 @ 1:45, free

    2 x
    * 1 x 25 free
    * 2 x 50 @ 1:00, 25 stroke + 25 free
    * 3 x 75 @ 1:30, 1) 75 stroke, 2) 50 stroke + 25 free, 3) 25 stroke + 50 free
    * 2 x 50 @ 1:00, 25 stroke + 25 free
    * 1 x 25 free

    8 x 25 @ 1:00 pull with buoy and paddles, calculate golf score (stroke count + time) - went 25 - 27 (10-12 strokes + 15-16 sec)

    200 warm down

    2450

    ************************************

    PM Weights

    I started doing weights three or four times a week, following the The Jazz Hands Big Four Lifting Program. I decided to add weights to my regime both to try to improve my swimming and to also hopefully gain some weight. My BMI is near the bottom of the "normal" range so I am not dangerously thin, but 158 lb. is light for 6'3" so I would like to gain a few pounds.

    I am not strong enough to do 10 x 3 chin-ups or dips so I have been doing them on an assist machine. I started out needing 60 lb. of counter weight, but I was able to use only 40 lb. on the dips today so I already seeing some progress!

    Dips
    Body weight (158 lb.) - 40 lb., 10 sets of 3

    Standing face pulls
    35 lb., 5 sets of 8

    Box Jump
    5 sets of 10
  19. Stroke Workout, back to indoor routine

    by , May 3rd, 2012 at 06:47 PM (Chowmi's Blog)
    So after 1 LCM workout, I have decided to bag the outdoor on my own thing. It completely disrupts my showering routine. Being so used to nice shower pressure, free shampool/cond/bodywash and fluffy towels (that I don't have to bring or wash, I might add!), I just can't do the great outdoors.

    SCM, Baylor Fitness Center
    Billy G coached
    recall Tue/Thurs are stroke days

    500 warmup
    "SMU IM" 100 free/back/free/breast/free

    12 x 50 kick on 1 Min

    20 x 50's on 1:00
    5 sets of 4
    :30 rest in between
    Rotating IM's
    Fly/back
    back/breast
    breast/free
    free/fly

    I did 3 sets IM, then did backstrokes on sets 4 and 5. Good training for my next 200 backstroke! Not sure how to translate, but
    Set 4 back: 41, 43, 43, 41
    Set 5 back: 40, 41, 39, 38
    I think I can push them a bit more. Part of the key is to get a good turn and trajectory off the wall. Otherwise you use all your silver bullets trying to straighten out and an inefficient breakout.

    8 x 100 pull
    2 on 1:45
    4 on 1:25
    2 on 1:45
    ====> no, did misc 50's around everyone pulling very easy. I was pooped out!

    The End
    +++++++++++++++++++++++++++

    Today was quite difficult. I am so bloated I feel like I have an anvil in my tummy and two personal watermelons strapped to my calves. But the consecutive days of Ruffles and dip were quite worth it.

    I really like the line in the latest swimmer magazine - ...."Bay says that the goal for a masters swimmer should be to discover the least amount of work you can do and still accomplish your goals, providing your goals are realistic and healthy." I think I already do this, but I use the cost/benefit continuum. Here's my 100 free analysis, or, more to the point, why I rarely swim the 100 free:

    Current best time: 54.7
    Commentary: pretty hard and not altogether pleasant feeling.
    Analysis: Don't really care to swim it.

    What if's:
    53.99 need a bit more effort training ==> no, still don't care
    52.99 this gives me pause. but no, i'd have to say not worth the effort I know i'd have to put in. Better to do nothing more and continue at 54.7
    51.99. There are so many girls that go 51's it would be fleeting for a moment, but ugh, the thought of the effort is a total dealkiller. I have no desire to train up to my potential just to be in the no-man's land of 51's.
    50.99 or even better? That's barely even USA winter nationals, and totally not worth the effort. Hand me some Ruffles and Dip, please.

    My goal these days is to stay a solid non tapering regional/sectional cut qualifier in the 50 free. The day I have trouble doing that in season, then I will have to reconsider the cost/benefit continum. I would also like to get as many top tens as possible, with no specific places in mind. To simply make top ten consistently is fine with me. No one really cares or remembers whether you were 3rd, 7th, or 10th. 10th is like winning an Olympic bronze medal. You are just so glad you showed up, and swam hard enough, then got a place!
    Categories
    Uncategorized
  20. MF Gridge Prep, Thursday, May 3

    by , May 3rd, 2012 at 04:33 PM (The FAF AFAP Digest)
    Swim/SCY/Partly with Speedo:

    Warm up:

    600 various
    10 x 25 shooters
    8 x 50 fly drills

    Main MF (Monofin) Sets:

    -- all dolphin kick on back

    2 x 25 shooters
    1 x 50 up tempo w/ MF

    1 x 225 cruise for time,
    Went: mystery time
    I will note that this time was 14 seconds faster than Speedo, who put an MF for the first time and cruised a 225 as well.
    75 EZ
    hot tub w/Speedo

    1 x 200 cruise
    Went: stopped at 150
    cramp and legs were going wtf
    maybe the hot tub wasn't the smartest idea
    100 EZ

    1 x 150 cruise
    100 EZ

    1 x 100 cruise
    (hmm, this was the same time as the first 100 of my 225, reflecting my weeny sprinter endurance)
    100 EZ

    1 x 50 up tempo
    100 EZ

    4 x 50 @ 200 pace @ 1:00
    50 EZ

    4 x 50 breast @ 1:05
    50 EZ

    Total: 3100/2200 kick


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

    I'm still crashing and hungover from the event. Though this is fairly normal for me after a big travel meet. I'm wondering if I should have done 3 x 1500 this week. Felt dreadful in the water today, like I was sinking. Still decided to persevere and give the legs a workout. I think they were in shock both from the kicking and hypoxic element. Plus, they were a bit sore from my first drylands yesterday in a month. Still, I feel confident about the upcoming gridge. 8 kicks the first 25 and 7 kicks thereafter.

    I will be dry tomorrow. I'm heading up to Dartmouth tomorrow for parents weekend. Can't wait to see Fort Son; it's been a long time.


    Ultra Short Distance Training:

    Wanted to post a couple articles on ultra short distance training that Kevinj posted on my blog. (Might have posted the first one before, can't recall.) Next short course season I will likely shift into even more ultra short distance training and race simulation and bag lactate sets.

    http://www.fcnm.org/kubrt4.pdf

    http://coachsci.sdsu.edu/swim/bullets/energy39.pdf

    Check out this quote:

    High-effort-level event-specific training can be performed using very short work bursts and brief
    rests. Not only is the total volume of relevant work increased, but so is the volume of specific high intensity
    work-quality maintained. Neuromuscular patterning of a competition-specific nature can be
    enhanced. Research in this area puts to rest the claim that traditional swimming training, which
    produces high levels of fatigue with high levels of lactate and glycogen depletion, is a "good"
    training experience. Such training reduces the volume and quality of potentially beneficial training
    that could be performed, and therefore, should be viewed as detrimental to possible adaptation,
    certainly when compared to what can be achieved with ultra-short training.

    Updated May 3rd, 2012 at 04:55 PM by The Fortress

    Categories
    Swim Workouts