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  1. Plagued by niggly aches...

    by , May 16th, 2012 at 11:33 AM (The Labours of SwimStud)
    I'm getting a lot of niggly pains: tight back, ankle tweak, shoulder a bit grumpy....so I'm being cautious and watching technique.
    Today I did one of Fort's...mostly b/c it is too late to write something reasonable at 10pm.
    Also, Fort's workouts are working for me.

    Warm up:


    400 swim
    300, alternate 50 drill 50 kick
    4 x 50 double torque drill w/paddles @ 1:30
    100 scull

    50 EZ

    Main Sets:

    12 x 50 @ 1:15
    25 up tempo free + 25 cruise
    VK until next interval
    50 EZ
    I thought I'd end up bailing on this but I found I got better at the VK as it went on...

    2 x (5 x 100)
    1 = 75 strong @ 200 pace + 25 EZ @ 2:00/2:15
    2 = 50 fast @ 100 pace, break :5, 25 fast @ 100 pace, 25 EZ @ 2:00/2:15
    3 = EZ @ 3:00
    4 = 75 strong @ 100 pace + 25 EZ @ 2:00/2:15
    5 = 100 AFAP kick @ 2:00/2:15
    100 EZ after each round @ 3:00
    I did round 1 with a MoFo as become more Fort-like, then did Free on round 2 sans fins.

    I know you're asking "why are you using a MoFo when you have ankle aches and a tight back?"

    Thought I'd add my somewhat typical Wednesday Dryland routine here.
    Weights

    Pull-ups 2 x 8
    Chin-ups 2 x 8
    DB Squat 70lb, 2 x 15
    DB Bench 60lb, 2 x 12
    DB Decline Fly 25lb, 2 x 15
    Leg Press 300lb, 2 x 30
    Box--jump/ Altitude drop combo w 8lb med ball, 1 x 10
    Step up-altitude drop-streamline jumps, 5 x left leg step, 5 x r leg step
    Crunches 1 x 20
    Reverse Curls 1 x 20
    Stretches


    Updated May 16th, 2012 at 04:50 PM by SwimStud

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  2. Wed May 16, 2012

    by , May 16th, 2012 at 11:01 AM (Workout Swimmer)
    Swam "next" to ATAC today, keeping their intervals. Joined by Jen & Chuck. Still not able to use the hand paddles due to the sensitivity to my surgical site on the palms of my hands. Didn't wear my "compression" sleeves in the water today either - kinda forgot them.

    500 back/free
    500 P, no paddles
    400 kick w/zoomers
    6 x 100 stroke/free on 1:40
    20 x 50 on 1:00, descend 1-3, hold 4 & 5, alt free & stroke q 5
    100 easy
    600 P no paddles
    600 swim w/zoomers (just to get it done a bit faster)

    Total:4300 LCM

    Noticed my biceps or deltoids were a bit achy today around the first 600 at the end there - hopefully this means I've been working hard. Sure wish I could do something to strengthen my triceps (while swimming) - I hate that jiggle - and my stretch cords unfortunately are not miracle cords.
    Water temperature has been absolutely wonderful this week - we've had a bit of rain each afternoon & the air temp is down as well.
    Went on my first bike ride in years yesterday. Surprisingly I don't even notice - no tenderness or soreness anywhere except my hands from holding onto the handles. Only went 5 miles, so I think I'll pick up the distance tomorrow to hopefully double that, if not more.
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  3. 05.16.12 - Wednesday workout

    by , May 16th, 2012 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave. Main set was pretty long today and eventually wore me out. Couldn't make the interval on the list but I did better than I have in the past.

    SCY

    400 Warm up

    5 x 100 - 1:30 (2xFree/3xIM - I did them all IM)
    16 x 50 - :30 IM Order 1/2 under water
    Break

    5 Times through:
    * 4 x 50 IM Order - :50
    * 2 x 200 Pull - 2:30
    * Odd iterations, 50s are 1/2 underwater. We took that to mean first half of the first 25 is underwater.
    * Even iterations, Kick. I did 25 Kick (IM Order)/25 Free
    50 Easy
    Dave doesn't use paddles so we dropped the 200 interval back to 2:30 instead of 2:20. I made 2:20 on all of them but I'd have been in trouble without that 10+ seconds of rest. Made 2:15 to 2:17 on the first 6 200s. After that, I dropped back to 2:18 to 2:20.

    4 x 100 Kick - 1:45 descend
    2:00 Rest
    100 Timed Kick (BR-1:26.5)

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  4. as slow start today

    by , May 16th, 2012 at 08:41 AM (Mixing it up this year)
    DOMS has set in from my Monday night weightlifting. My biceps and lats are screaming but after warmup I was ok. I had only one of the MANatees in the lane today.

    800 free
    2x(4x100)@2:00 round 1 swim 2 kick (i used fins)
    #1 went 1:40, #2 w/:05R at 50 went 1:35, #3 w/:10R at 50 went 1:34, #4w/:15R at 50 went 1:32
    100 EZ after Round 1
    #1 went 1:45, #2 w/:05R at 50 went 1:43, #3 w/:10R at 50 went 1:40, #4 w/:15R at 50 went 1:39
    200 EZ

    Rest of workout with fins:
    The MANatee was back at this point
    6x50@1:00 free desend went :41,:40,:40,:39,:38,:35
    2x100@2:00 free w/paddles DPS 30 per lap
    4x50@1:00 breast dolphin descend :53, :52, :49,:46
    2x100@2:00 free DPS 37 per lap
    2x50@1:00 back descend went :45, :42
    2x100@2:00 free DPS 37 per lap
    1:00 rest
    50 fly went :39

    150 EZ

    Total 3100 meters
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  5. Tuesday 5/15/12

    Tuesday 5/15

    PM only LCM + Crossfit

    Straight from the HVT board:

    400 swim (100 FR/200 IM K/Dr/100 FR)
    4x100 @ 2:05 kick w/ board 50 FL/50FR D1-4
    4x50 @ 1:00 FR D1-4

    3x100 @ 1:40 pull w/ buoy + paddles
    800 @ 12:00 N.S. 5:20/5:00 (10:20)
    3x100 @ 1:40 opposite fin/opposite paddle
    600 @ 9:00 N.S. 4:00/3:45 (7:45)
    3x100 @ 1:40 pull w/ buoy only
    400 @ 6:00 N.S. 2:34/2:25 (4:59)
    3x100 @ 1:40 opposite fin/opposite paddle (reverse of above)
    200 @ 3:00 N.S. 1:14/1:10 (2:24)
    3x100 @ 1:40 pull w/ buoy + paddles

    8x50 @ 1:15 w/ fins, underwater V.S.:
    #1 - 25 underwater/25 EZ
    #2 - 25 EZ/25 underwater
    #3 - 50 EZ
    #4 - 50 underwater (0 breath)

    100 EZ

    Total: 5000

    Crossfit:

    2:00 stations of the following:
    -row (on the erging machine)
    -balance pad (left leg)
    -balance pad (right leg)
    -battle ropes
    followed by:

    20-15-10 (20 reps of all exercises, followed by 15 reps, followed by 10 reps)
    squat jumps
    ground to overhead w/ 45 lbs plate
    pull-ups
    Categories
    Swim Workouts
  6. Tuesday May 15

    AM swim

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    200 warmup before practice began

    4 x 50 @ 1:00
    2 x 100 IM @ 2:15
    2 x 100 @ 1:00

    4 x 200 kick @ 5:00

    16 x 50 @ 1:10 25 drill + 25 swim IMO

    2 x 200 @ 3:15 pull with buoy and paddles

    200 easy

    ** 3200 meters **

    I have said it before, but really need to work on my kicking. While I wasn't the slowest on in my lane, I got lapped in an 800 yard set. Embarrassing!

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

    PM Weights

    Rack Deadlift
    145 lb., 10 sets of 3

    Standing face pulls
    40 lb., 5 sets of 10

    Today was my first time trying deadlifts because I was worried about the back problems I used to have so frequently. Happily I didn't have any problems at all, we'll see how I feel tomorrow.
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  7. Tuesday, May 15 2012

    by , May 15th, 2012 at 08:39 PM (I swim, therefore I am)
    *WarmUup*
    400 REV IM

    *Set 1*
    1x1000 FR/BR as 3(200FR,100BR) + 100BR: steady pace
    3x100 on :40 rest as 50BR, 50FR: build by 50

    *Set 2*
    1x1200 Fly/BK as 6x200 (100Fly, 100BK): build each 100
    3x100 on :40 rest as 50Fly, 50BK: build by 50

    *Set 3*
    4x400 on 2:00 rest (build all 50 swims)
    1. Fly: 4(25K, 25DR, 50S)
    2. BK: 4(50DR, 50S)
    3. BR: 4(50K, 50S) with snorkel
    4. IM: 400S

    100 EZ FR

    *Set 4*
    1x2100 FR Ladder Swim
    1. 3(50/50, 50/100, 50/150, 50/200)
    2. as EZ/Strong; 50-200, 200-50, 50-200


    Warm Down
    100

    Comment:
    • Butterfly at aerobic pace feels steady and smooth, but I no illusions, race pace fitness for swimming competitive 100 & 200 races will take some grit and patience to build.
    • Backstroke works good for me when I get my shoulders close to my ears on entry and hug hips on finish.
    • Breastroke pull-kick timing feels like stop and go, so need to get coach to check it out.
    • Freestyle continues to progress, with stronger consistant EVF and more integrated linear breathing alignment with shoulder roll. But still getting some toe/arch cramps at the end of longer swims.
    Categories
    Swim Workouts
  8. Tuesday, May 15, 2012 5:15am

    by , May 15th, 2012 at 08:08 PM (Fast Food Makes for Fast Swimming!)
    Cutting back a little...as per coach PWB's instructions.

    Warmup

    200 Free
    200 Free Pull

    Lanemate decided the next set, I modified the back half a little bit

    12 x 100 @ 1:40 (Odds Choice of Stroke, Evens Free)
    Did:
    • Fly cruise (1:10)
    • Free cruise (1:11)
    • Back flounder (1:17)
    • Free cruise (1:09)
    • Breast driving the hands forward (1:19)
    • Free semi cruise (1:07)
    • 50 Fly
    • Free pick it up (1:04)
    • 50 Back
    • Free faster (1:02)
    • 50 Breast
    • Free faster than before (1:00)
    150 EZ

    500 Free Pull cruising (went 5:47)

    100 EZ and off to work**

    ------------------------
    2200 Yards


    **Special Note: Work is actually harder on my body and muscles than my swimming workouts are, so for tapering, I need someone to give a call to my boss!!
  9. Workout with team

    Yesterday I had a nice calm swim at the Y. I went in the afternoon, and there were just a 3-4 others in the pool the whole time I was there, most doing very glacial-turnover backstroke or freestyle in the slower lanes. It was the quietest pool I had been in in a long time, and I found it very relaxing and restorative—just what I needed to remind myself and the water of what good friends we are. Here’s what I did:

    400 easy swim (200 fr, 200 st/fr by 25)
    200 kick rev IM order
    200 pull no buoy
    200 drill/swim by 25, rev IM order
    4 x 50 BR, odds kick/swim, evens drill/swim
    100 easy swim + scull

    I spent a lot of the above emulating my pool mates and gliding as much as possible, trying to sense the water around me and feeling hugged and supported by it.

    Then last night I went to ballet class—my first in a few weeks. I wanted to go last Thursday, but was still feeling too fatigued then—I figured if climbing a flight of stairs made me out of breath, then ballet class wasn’t the place for me! I wasn’t sure if going last night was a good idea, but it was—I felt lightheaded a few times, but energized after. Getting my good energy back!

    This morning I went to TNYA’s morning workout at John Jay. I was finally ready to start swimming with some intensity again—no biomechanical issues, better energy—but didn’t want to push things too much. I think I struck a good balance. Here’s what I did:

    700 scy warmup

    3 x 200 pull @ 3:20
    8 x 25 kick @ 40, odds build, evens fast
    6 x 100 @ 1:30, desc. 1-3, 4-6 [I did FR/BK halfsies]

    50 easy

    2x thru
    6 x 75, done as 2 x (e/e/f, e/f/f, f/f/f), @ 1:20 [I did these IM no free on the first round, easy FR between the flags with fast IM turns inside the flags on the 2nd round]
    100 easy
    4 x 50 @ 1:00, odds “alley-oops” (25 UW + 25 w/5-stroke breathing), evens sprint [I did the odds breaststroke pull-out + easy FR, evens sprint dolphin kick on back]
    100 easy
    8 x 25 @ :30, odds fast, evens ez [I did the fasts kick on the first round, got out at this point in the second round]

    100 easy swim + scull

    It was a fun but crowded workout—Sean was on deck, and everyone seemed in a joking mood this morning. I volunteered to move up a lane when we had too many in ours, but that worked out fine since we were doing faster shorter stuff on a longer rest. I called “permanent caboose” as soon as I got in my new lane, and then had the whole back of the lane to play around in as I wished.

    People are getting very excited about IGLA—we have 70-something going from our team, which including around 65 swimmers (there’s some overlap with the water polo and diving squads). Relay lists were sent out last night—we’re allowed to swim 3 relays each, and Christopher our relay guru managed to permutate all the age/gender/stroke/time/days of attendance combinations to come up with 45 relay entries. What a lot of work that must have been! Looks like I need to get ready to swim a fast 100 BR, 100 FR, and 50 FR in addition to my other events. I’m up for the challenge!
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  10. Tuesday, May 15

    by , May 15th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    5 x 50 caterpillar fly drill @ 1:10

    12 x 25 shooters w/MF @ :35-40
    -- 6 back, 6 belly

    Speed Sets:

    1 x 50 AFAP double shooter w/MF
    -- 19
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    3 breast: 13 high, 13 low, 13 low
    3 back: 11 flat, 10 high, 10 high
    2 free: 10 highs

    no break

    8 x (25 AFAP shooter w/MF + :10 break + 25 EZ) @ 2:00
    -- high 8s & 9 flats

    200 EZ

    1 x 50 AFAP fly
    -- 23 mid
    -- cramped

    200 EZ

    Total: 2950


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


    Had another fantastic weekend in New England. After a lackluster dual meet season, Fort Son's frosh light boat (see pics below) made the grand final at the Eastern Sprints. Definitely peaked at the right time, beating some teams that previously had beaten them. All the races were thrilling to watch with Harvard taking the overall title. But all this travel is exhausting, and I never sleep well when I travel. I may skip the Stotesbury Regatta in Philly next weekend and instead go to Nationals the following weekend (Teen Fort's boat qualified this weekend). I need a travel break! And I have Lil Fort's sports events to attend anyway.

    I arrived home too late yesterday to hit the pool, which resulted in 3 days off. No big deal, I guess, but I've only gotten in 8 swims since Greensboro. I felt a bit odd/awkward doing a sprint workout today, but was determined to get back on track. I'm still lacking any enthusiasm for long course. I'm either going to attend the Spire long course meet on June 30-July 1 (fantastic new pool), http://www.lelmsc.org/, or Omaha. That leaves me only 4 weeks to train before tapering. I really won't be able to get in any long course conditioning as my team's weekday practices conflict with Lil Fort's track practices and that and school aren't over until mid June. So I'm just going to focus on speed, speed, speed and the four long course 50s. I'm waiting for the entry form to come out for the Spire meet before deciding. Assuming it comes out shortly ...

    Updated May 15th, 2012 at 05:11 PM by The Fortress

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    Swim Workouts
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  11. 05.15.12 - Tuesday workout

    by , May 15th, 2012 at 01:31 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Felt beat up from soccer practice last night. My back was a wreck and I was kicked pretty hard on one of my toes. After the workout, I felt great. Amazing how a good workout just puts my back in place again.

    SCY

    400 Warm up

    4 x 50 - :50 3 x Free, 1 x Kick
    4 x 50 - :50 1 x Stroke, 2 x Free, 1 x Kick
    4 x 50 - :50 2 x Stroke, 1 x Free, 1 x Kick
    4 x 50 - :50 3 x Stroke, 1 x Kick
    Break

    4 Times through:
    * Pick any 4 from (Br, Fl, IM, Fr x 2) for each 100
    * 100 - 1:30 BR
    * 100 - 1:25 IM
    * 100 - 1:20 Fr
    * 100 - 1:15 Fr
    100 Easy
    This set always got the better of me until today. I cheated a little and led the third iteration off with backstroke. Kept up with the intervals though.

    7 Times through:
    * 75 Pull Hard - :50
    * 25 Pull Easy - :40
    * 75 Kick Hard - 1:05
    * 25 Kick Easy - :45
    Kept the hard pulls in the :45 to :48 range. Once I got going, I held Br kick on 1:03 to 1:05. Dave was trying to do 100s on 1:00 and then rest for :30. I gave that a go on #7 and made it.

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  12. Tuesday, 5/15/12 - IG Recovery Swim

    by , May 15th, 2012 at 01:14 PM (A comfort swimmer's guide to easy swimming)
    Was a bit tired and sore from yesterday's backstroke set. Took it real easy today. Have a meet this coming weekend so will do a short taper so that I am somewhat rested. The meet is a LCM in Boise and I am hoping to swim well enough to use the times for my Nationals entry.

    SCM

    Warm up:
    10 min choice
    - did 200 swim, 200 kick, 200 pull
    6 x 50 ds 3 - 3/1:10, 3/1:00

    Main Set
    4 x 100 pull/2:00 - ave 1:30
    6 x 50/1:10 build free - ave 43

    4 x 100 pull/1:45 - ave 1:31
    6 x 50/1:00 build free - ave 44

    1 x 200 kick on back alternating flutter and dolphin by 25's

    Total: 2500 meters
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  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/16/12

    by , May 15th, 2012 at 12:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    10 X 50 kick 1:05
    #3-6-9: fast

    1 x 200-50 stroke/50free 3:45
    1 X 100 stroke 2:00
    1 x 50 stroke 1:15
    Three rounds

    LCM

    2 X 100 free 1:45
    2 X 50 free-fast- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4450 Y/M
    Categories
    Swim Workouts
  14. Still under the weather

    200 w/bouy
    200 ez fly kick w/fins
    100 IM drill

    3 x 100 @ 1:30 AFAP
    50 perfect form @ 1:30
    100 kick @ 2:00 AFAP
    6 x 50 @ 45 (500 pace)
    3 x 150 kick @ 2:40
    #1 fly
    #2 breast
    #3 free
    50 perfect form @ 1:30
    6 x 50 @ 45 (500 pace)
    50 perfect form @ 1:30
    3 x 100 @ 1:30 AFAP

    4 x 300 w/toys @ ?
    #1 pull
    #2 cruise w/fins
    #3 swim
    #4 swim w/fins AFAP

    300 w/d

    3900

    I still don't feel very well so I consider this a character builder workout. Half way through, I stopped looking at the clock and just went when the others went. Started out well but quickly fell off where I should have been. Swimming in a daze is not fun but I gave it my best effort. We'll try again tomorrow.
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  15. awesome workout this morning

    by , May 15th, 2012 at 08:37 AM (Mixing it up this year)
    Did my weightlifting last night but did not notice today. May not be able to say tha tomorrow though.

    Felt fairly strong with my arms today. Legs not so much, I was hurting last night in the quads, glutes and lower back. Some surprising results though my 100 kick was 4 seconds faster than yesterday, but it relly hurt bad.

    400 free
    300 alt pull/kick by 50 w/board
    100 scull
    4x50@:15 RI torque drill w/paddles & snorkle
    12x50@1:15 25 up tempo + 25 cruise VK till next interval
    Felt like I was holding my 1500 pace for the up tempo and didi each in :50 leaving :25 to VK nice set!
    100 EZ

    5x100 as:
    #1 75 strong @200 pace +25 EZ @2:00 went 1:40
    #2 50 fast@100 pace break :05 25 fast +25 EZ @2:00 went 1:35
    #3 EZ@3:00
    #4 75 strong@100 pace +25 EZ @2:00 went 1:32
    #5 100 kick AFAP went 2:32 :04 faster than yesterday

    300 EZ

    Total 2500 meters
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  16. On a Deload Week

    by , May 15th, 2012 at 02:12 AM (Elise's Fitness Fun)
    Still trying to get back into the habit of blogging. Didn't get to it last week. Whoops! Got in two days of weights, one day of swim, and took a walk of least 1.5 miles each day. The swim was on Wednesday and is as follows:

    Warm-up: 200 swim, 100k, 200 pull

    2 x 300 - alternate 25 heads up/75 swim - 1 minute rest between swims

    8 x 50 with fins - 25 kick/25 swim on 1:15

    6 x 50 with fins - 25 uw/25 swim on 1:20

    200 easy

    2000 yards

    Thursday, did last heavy workout to conclude three weeks of heavy lifting.

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5

    Lat pull-down: 90 x 5, 110 x 5, 3 sets of 140 x 5

    Squats: bar x 10, 65 x 20

    Hammer curls: 2 sets of 12 x 15

    Leg lifts in Captains chair: 2 sets of 20

    Today, started my deload week. Letting the muscles, tendons, and joints rest after three weeks of heavy lifting.

    1.5 mile walk, 1 mile: 2 min run fast/1 min walk

    3 rounds of the following:

    10 push-ups with bosu ball
    10 pull-ups on pull-up assist machine
    20 leg lifts in captain's chair

    Walked another 1.5 miles this evening.
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  17. Monday, May 14, 2012 5:00pm

    by , May 14th, 2012 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    I slept past a few snoozes on my alarm clock today, and then woke up a little past the start time of practice this morning, so I just decided to bag the morning, and swim in the 1-lane afternoon YMCA lap lane. Not the most ideal conditions today, especially since it was above 90 degrees outside today. Seems like extra people wanted to hit the pool today.

    Still did quite a decent practice.

    Warmup (after a long 2 1/2 days out of the water - very sluggish)

    500 Free
    5 x 100 Free Pull @ 1:20-1:30ish depending on lane spacing (held 1:05s)
    400 IM Drill EZ
    100 Kick on back EZ

    5 x 100 Free @ 1:30ish (held 1:09-1:10), just swam aerobic EZ

    Lane cleared out at this point, so it was rock n roll time.

    Main Set:

    6 x 125 Free Pull @ 1:45, 1:40, 1:35, 1:30, 1:25, 1:20
    (Went 1:25s on first 3, then 1:23, 1:21, 1:18)

    250 EZ swim

    took a few minutes here, then decided to

    1 x 100 Free from a push FAST (went :57)
    Not exactly fast, but I went for it. My quads were on the verge of cramping as I pushed off each wall)

    200 EZ and out

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

    3300 Yards



    Heat sheets are out for the meet:

    http://cmsc2012.ca/PsychSheets/CMSC2...eets_May14.pdf

    Updated May 14th, 2012 at 11:32 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  18. Workout 05/14/12: evening

    by , May 14th, 2012 at 10:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BR drill/100 Fly drill

    Timed 3,000yd swim
    06:24.03 06:24.03 - 0500yds
    06:43.28 13:07.xx - 1000yds
    06.48.12 19:55.xx - 1500yds
    (note: 1750 time = 23.20.xx)
    06:55.13 26.50.xx - 2000yds
    (1 minute feed break)
    06:42.81 33:33.xx - 2500yds
    06:51.38 40.28.xx - 3000 yds (avg 2.5mph)

    4 x 50 FR Burst on :45
    - 6/8/10/12

    250 reverse IM drill cooldown (extra free at end)
    (Solo/Rec/3850yds/60 min)
    --------------------------

    With the Accelerade going down smooth after my lunchtime swim, I figured I had better do two things tonight: start on some timed swims and give the primary feed (maltodextrin) a shot. I mixed it up with some water and apple juice, then chilled it in the fridge, so it went down well in the 85 degree pool at the 2000 mark. No stomach issues to note.

    The swim was good - I just repeated Noah's Arks (did the last 2x100 DPS only) so I would know my lap count. According to the pace chart, I was a tad over my base of 1:20/100 yds, so that is promising. I added the 50's for a challenge, like trying to finish out a long swim, and I tried mostly for good form (came in around :34 on all). Then some nice loosening up to complete the night.

    It felt good to just swim for a bit, and I had a tv theme song in my mind - "My eyes are getting weary, my back is getting tight." Applied to the swim a bit as well! Anyways, off to bed now. Keep the water moving until I can get back in on Wednesday.
    Categories
    Swim Workouts , Timed swims
  19. Monday, May 14 2012

    by , May 14th, 2012 at 05:49 PM (I swim, therefore I am)
    LCM - FGCU Aquatics Center

    Staff was still taking down pads, canopies, etc from the big weekend meet. Water a bit cloudy - usually crystal clear.

    *WarmUup*
    1x1000 FR build by 200 1-5
    10x50 FR on :50, did 3(39,38,37) + 37

    *Set 1*
    4(3x100) on 1:45 with 1 min rest, times:
    1. 1:19
    2. 1:18
    3. 1:17
    4. 1:16


    3x100 on 2:15, times:
    1. 1:14
    2. 1:13
    3. 1:12


    300 FR DPS Swim

    *Set 2*
    6x50 on 1:00
    • did :34 ave


    3x50 on 1:30
    • did :32 ave


    200 DPS Swim

    *Set 3*
    3x100 on 3:00, times:
    1. 1:10
    2. 1:09
    3. 1:08


    100 EZ FR

    *Set 4*
    1x2000 FR Swim w/paddles EVF
    • 1000 as 2x500 desc by 100 to 80%
    • 1000 as 5x200 desc 1-5 to 85%


    Warm Down
    2x200 EZ butterfly drill

    Comment:
    With no weekend dryland or pool activity, I felt a bit awkward in the water most of the time. During the 100s my stroke rhythm was on and off resulting with uneven 50 splits compared to my normal standard of even splits. But on the good side, I went under 1:10 LCM in practice for the first time as a masters swimmer. Will start dryland again tonight.
    Categories
    Swim Workouts
  20. Workout 05/14/12: noon

    by , May 14th, 2012 at 04:31 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick (middle 50 FAST) on 2:00
    - 100 Pull with buoy on 1:30
    - 4 x 50 build on :45
    - 100 Pull with buoy on 1:30
    - 100 Kick (middle 50 FAST) on 2:00
    ---- First rnd. FR
    ---- Second rnd. IM (+15 sr on Pulls)

    100 loosen and out
    (Solo/Rec/1900yds/35 min)

    - back to Jazz Hand's Big Four ...
    Chin ups: did 42 in 15min test
    Shoulder press: 3 x 10 x 8#
    -------------------

    Had a beautiful day for a motorcycle ride on Saturday to Great Barrington for the USMS coaches training, and ran into SwimStud while there - it was good to know someone and hang out all day. The level 1+2 courses were very informative and they feed us well (even the vegan cake was good - toss chocolate chips on anything and I'll eat it). My phone recorded this not so great image after the presentation:


    Celebrated Mother's Day yesterday with the family and let my beloved choose the activities for the day. Took a nice ride to the mall and ate dinner out - a very relaxing and enjoyable day. Happy Mother's Day to all of you moms out there, including you ladies without kids that help to encourage those around you.

    Swim today was good. I did not have a lot of time, so I just expanded my pre-set into a main set with the 50's. I was able to see GregJS in the pool at lunchtime, which was good. He made a copy of a video for breaststroke for me to watch (it works, Greg! Thanks!).

    I got home and used the chin up bar device I bought yesterday to do a test set of sorts that Jazz suggested since I don't have access to a weight-assisted machine for these. For $15 bucks I couldn't go wrong, as I can do these at home now and don't feel as self-conscious about my lack of upper body stregth. Although the cats were staring at me, and I think laughing.

    I also downed a dose of Accelerade, which I plan to use during the Kingdom Swim. Tolerated the orange flavor well. I plan to test out my maltodextrin mix tonight during a timed swim at the pool. Again, if I can get the nutrition part down I am confident I will be able to finish the 10 mile race, exclusive of the final time. I have been able to get a lot of info from the Matathon Swimmers forum that evmo started and lots of regulars here add to - check it out if you are serious about swimming an event 10k+.