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  1. 05.26.12 - Saturday workout

    by , May 26th, 2012 at 08:56 PM (Pete's swim blog)
    Swam at the Prattville, AL Y. Met Ulf who swam against (and beat) me in a couple breaststroke events at Auburn in February. I wasn't sure if the Y would let me in since I'm not a member so I called ahead. They were really nice and put me on a list for visitors for the master's workout. However, if I stayed a minute extra, they were going to hit me with a drop-in fee. I had 45 minutes and tried to make the most of it, but I was very grateful to have a place to swim.

    SCY

    400 warm up (IM easy)
    25 easy - get to the shallow end where I could see the clock.

    4 x 100 - 1:25
    4 x 100 - 1:20
    4 x 100 - 1:15
    50 easy

    400 timed (4:50) - shooting for 4:40. Came up a little short.

    200 IM Easy - cool down

    (2275 total)
    Categories
    Swim Workouts
  2. It's summer at the beach!

    I had a very nice swim at Brighton todayóa 5k loop in beautiful bright sunshine and sparkly clear water. The sea was in a deep green mood, with some nice rolling waves in both directions that made it feel like the ocean was playing gently with us. I got in with Dave, Rondi, and John and headed out to the pier. The going seemed a little slow, but it was fun going so I didnít care. We stopped and chatted a bit once we arrived near the pier, and watched the lifeguards in their matching orange trunks do their boot camp exercises on shore. Itís nice that the water has warmed up enough pause for a visit out in the waves. Beach synchro season is definitely approaching!

    The trip back was just as nice. This was the beachís official opening weekend, and the lifeguards were out for the first time this season. Itís nice to be able to mark your progress from one bright orange lifeguard umbrella to the next. I kept on marveling at how pretty and deep green the water looked. It was very inviting, especially compared to the bright glare of the sun, and I dove down a few times just to feel surrounded by it.

    At some point my three companions stopped and waited up for me. John tried to scare me by swimming under me--didn't work!--then dove down to find a razor clam. Once we regrouped I got to synchro swam with Dave for a bit on the way to the white building. Once we got within 25 yards of it I stopped to talk to Rondi, and ended up floating the rest of the wayóit didnít take long, since the current that way was pretty strong! The Ĺ mile back to our starting point was into that current was slow going, but I didnít careóit was one of those days where I didnít much want to get out of the water anyway. I swam through some shallower water on the way in, over a meadow of swirly green seaweed. I watched the buildings go by as we neared our starting point at Grimaldoís chair, and marveled at the number of other swimmers and beachgoers out this week. Summer really has arrived!

    It was tempting to swim more, but Iím being careful about not overtiring myself between now and the meet next week. Once back on shore, I visited quickly with the CIBBOWS folks and munched on some cookies before heading back to the city. This will probably be my last OW swimming before Iceland, and I was glad it was such a beauty of a day! Hurray for summer!
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  3. heat and sun really can drain you

    by , May 26th, 2012 at 07:03 PM (Mixing it up this year)
    I did my usual double duty both swimming and coaching. Felt better than I have the last few days even after a two hour drive which usually locks my back up.

    I have to be better at loosening up. i am running the recovery program compex on my quads and hamstrings. Next up the lower back.

    Well how did it go? Not bad. I matched my 100 fly from last years lcm Nationals and I did it in the heat without a tech suit! 1:40.?? Not great but not bad either.I could tell I died just shy of 50 meters probably at about 45 meters.

    I never understand why the 50 free is always at the end of the meet. I want it near the beginning. I just died on this, it was horrid 36.12. I can go faster from a push in practice.

    Well tonight I will finish witht the Compex recovery and then hit the weightroom.

    I also need to read up on nutrition and figure out how to lose a few more pounds but still keep strong.

    I will also have to decide soon if I will swim in the Cuttino meet mid june or just coach. I know I will be as beat down as I am now becuse taper starts the day after. Maybe I should swim something different like breast or back.

    Total 1500 meters

    Updated May 27th, 2012 at 02:48 PM by Donna

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  4. Saturday, May 26

    by , May 26th, 2012 at 05:57 PM (The FAF AFAP Digest)
    Drylands, 80 min

    rehab exercises, 25 min
    deadlifts, warm ups, 115 x 1 x 5, 135 x 1 x 5, 145 x 3 x 5
    low row, 100 x 1 x 6, 110 x 3 x 6
    leg abductor, 120 x 4 x 8
    reverse preacher curls, 30 x 2 x 8
    -- stopped because elbows were twitchy after the deadlifts
    explosive leg press, 230 x 3 x 10
    power wheel roll outs, 2 x 25

    altitude drops + jumps, 3 x 5
    knee tuck jumps, 2 x 10
    med ball slams, 2 x 10
    handstands, 10
    ropes:
    alternating waves: 2 x 50
    double waves: 3 x 25


    Stretching/Yoga, 30 min


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

    I usually take Saturday off. But Teen Fort is away at rowing nationals and Lil Fort only had soccer today. So while she was at the pool with her friends afterward, I hit the gym.

    This was a good week workout wise. I shook off the post Greensboro blahs and got in 4 quality swims, 3 with parachutes, 2 lengthy dryland sessions and lots of stretching/yoga. I may aim for a recovery swim tomorrow at our summer swim pool -- if the lanes aren't full! They're usually in pretty high demand.

  5. 12K... finally.

    by , May 26th, 2012 at 04:13 PM (Alex's swim journal)
    The planets were all aligned properly. Even though I got a late start today, I still managed to finish my first 12K continuous swim (SCY--I'm still stuck in the box at the YMCA: motor-boat races on my usual lake venue. After this weekend I should be able to get out on the open water a few days a week).

    The first 10K was in 3:24.00, which may be my fastest 10K time yet... I'll have to go back and check. I had one short bathroom break at 4K, so it was probably closer to 3:22.00. I'm still mixing in 100 breast after every 1000 free, so I'm pretty happy with this time... it means I can plan on breaking 3:20:00 this summer in the 10K. After 10K I put it into low gear and churned away on the last 2200 yards... trying to maintain a nice, slow rhythm (I was hurting pretty bad at this point). I finished the final 2K in 44 minutes, which brought me in for a total time of 4 hours and 8 minutes. That's a long time in the chlorine!

    For the month I'm over 55 miles now; second month in a row with 55+ miles. Also had my second 16+ mile week in a row (another first for me). All this mileage had me briefly back in the top 10 for GTD age group. I think I'm back to 11th place now, but might sneak back into the top 10 with today's 7.5-mile swim!

    On another note, I managed to sign up for the USMS OW 5K last weekend... just in time to get the early-registration rate. I'm looking forward to that. Thursday I did 5K continuously in the pool, playing with different paces, to see what might feel comfortable at that distance (obviously, I'll be able to swim a lot harder than for 10K or 10 miles). I did 1000 Easy (17:40), 100 breast, 1000 a little harder (17:20), 100 breast, 1000 at my BASE pace (16:40), 100 breast, 1000 a little easier (17:30), 100 breast, and finished off with a relaxed 1000 (17:50?), and one last 100 breast. It felt pretty good; I'm not sure if I could maintain the BASE pace for the full 5K, but something around 17:00-17:20 per 1000 might be doable. We'll see. I'm looking forward to it!
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  6. Saturday, 5/26/12 Swimming in the rain!

    by , May 26th, 2012 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    Was raining intermittently while I was swimming this morning. Kind of cool to be underwater looking up at the raindrops on the surface of the pool.

    Outside in SCM pool

    Warm up: 400 choice
    4 x 50 with paddles/1:05
    - 25 kick strong (no board, use paddles) - 25 swim build
    4 x 25/35 burst + cruise

    Main Set:
    3 x (2 x 100 @ 2:00 - 2:30 + 200 EZ)
    - did all free on these

    Round 1
    100 @ 80-85% - 1:26
    100 AFAP broken :10 @ 50 - 1:19
    200 EZ

    Round 2
    100 @ 85-90 - 1:22
    100 AFAP broken :10 @ 25, :15 @ 50 - 1:17
    200 EZ

    Round 3
    100 @ 95% w/fins and paddles - 1:11
    100 AFAP broken :10 @ 25, :10 @ 50, :15 @ 75 - also with fins & paddles, - 1:05
    200 EZ


    5 x 100 EZ - mix swim, kick, drill, scull
    - did 100 back, 100 back kick, 100 free, 100 free kick, 100 scull


    Kick Set
    8 x 25 easy speed shooters w/fins or monofin
    - did these on 45, started to get calf cramps during ths set.


    Last Set:
    3 x 100 free no breathing in or out of turns/2:00 easy speed
    - was around 1:32-3 on these, still cramping so stopped after these and did warmdown

    Warm down
    100 ez

    Total: 3000 meters




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  7. Saturday 5/26/12

    Saturday 5/26

    AM only LCM

    Unmotivated and sore from this week, so I decided to "recover" today.

    200 swim
    8x50 @ 1:05 drill
    8x100 @ 2:00 50 kick/50 bld

    3x100 @ 1:40 D1-3 IM
    6x100 @ 1:20 hold red HR
    3x100 @ 1:40 D1-3 IM

    Total: 2600
    Categories
    Swim Workouts
  8. Good Swim today - 05/25/12

    by , May 26th, 2012 at 09:40 AM (Workout Swimmer)
    The last two days have been rather unproductive in the water due to a lower back ache that made it uncomfortable, and severe carb restriction, which sapped my energy on Thursday. Next time I decide to restrict carbs, I'm going to make sure that I have two or three days afterward that do not involve exercising (like there ever are) - I felt fine out of the water, but in the water, just could not get my get up and go going, if you know what I mean. Live and learn.

    500 back/free
    500 pull
    400 kick (w/zoomers)
    100 EZ
    16 x 50 @ :50
    100 EZ
    8 x 100 @ 1:40, holding between 1:27 - 1:30
    4 x 200, stroke/free by 50
    10 x 50 @ :50, every 3rd off stroke
    500 steady state
    100 EZ
    Total: 5100

    Felt like I had a good swim today, and certainly got in some good distance. I didn't have to work, so felt free to stay as long as I wanted to. After the 4 x 200 I didn't really know what to do, and my arms were kinda dead, so the last 1000 meters was sort of just "time in the water". But I did do 5100.
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  9. Friday, May 25, 2012 5:00am & 5:00pm

    by , May 25th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    I didn't quite feel right this morning, maybe some virus thing or something.

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00 (:35-:38s)
    300 IM Drill

    -----------------------
    1300 and out

    Felt so achy all over I just pulled the plug on this one. If I feel better after work I'll try again.

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

    Much better now.

    P.M. Workout

    5 x 100 Free @ 1:30 w/up

    5 x 100 Free Pull @ 1:20 desc. (went from 1:09 to 1:04)

    20 x 25 Kick w/ board @ :35
    • Odds - "normal" flutter kick
    • Evens - flutter kick w/ kickboard in submerged tombstone position (90 degrees to the water), but held it sideways so that it is approx. 2 feet wide x 1 foot high just under the surface of the water (went :32-33s)
    Main Set:

    8 x 125 Free Pull on Descending Interval (1:50 to 1:15)
    • from the 1:50 to 1:30 interval (held 1:25s)
    • 1:25 (went 1:22)
    • 1:20 (went 1:19ish) touched at far wall, turned to look at clock and pushed off
    • 1:15 (went 1:17) - well, at least I made the attempt. I didn't plan on making the interval when I originally made up the set, but I figured better to push myself than to be too easy.
    • Added up these times make an 11:03 for a 1000 time. Not bad - about 18 second off my best time, yeah it was broken and I had paddles...
    100 EZ

    25 Fly @ :30
    50 Fly @ 1:00
    75 Fly @ 1:30
    100 Fly @ 2:00 (went 1:03)

    50 EZ and out

    ---------------------------
    2900 Yards
  10. Friday 5/25/12

    Friday 5/25 (Friday Fly Day)

    AM and PM LCM

    AM swim:

    500 swim
    400 kick w/ fins + board

    12x50 @ 1:00 w/ fins
    odd: FL kick under H2O (take 1 FL stroke each breath)
    even: smooth FR

    24x50 25 fast/25 EZ
    16 @ 1:10 w/ parachute
    8 @ :50 swim

    300 EZ

    Total: 3000

    PM swim:

    500 swim
    200 FL kick on side
    6x100 @ 1:45
    odd: k/sw/dr/bld FL
    even: smooth FR

    12x100 D1-3, 4-6, 7-9, 10-12
    1 @ 1:25
    1 @ 1:20
    1 @ 1:15

    100 EZ

    w/ fins:
    3x100 @ 1:45 FL kick on back
    4x50 @ 1:00 1-arm FL
    3x100 @ 1:45 50 bld FR/50 FL w/ 2 extra kicks after each pull
    4x50 @ 1:00 V.S. FL

    100 EZ

    25x50 @ :45 alternating 5 FL/5 FR.
    150 EZ

    5x100 @ 2:00 scull/sw/dr/sw

    Total: 5600
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/28/12

    by , May 25th, 2012 at 04:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:30 3:20
    4 X 100 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:30
    6 X 50 kick-25 fast/25 moderate- 1:15
    1 X 100 swim

    1 X 100 moderate
    1 X 50 fast
    1 x 100 moderate
    2 X 50 fast
    1 X 100 moderate
    3 X 50 fast
    1 X 100 moderate
    4 x 50 fast
    1 X 100 easy
    100's: 2:00 50's: 1:20
    All choice.

    5 X 100 free 1:35
    1 x 100 easy 2:05
    5 X 100 free 1:30
    3 X 100 warm down 2:00

    4600M
    Categories
    Swim Workouts
  12. Glorious Swim, Friday, May 25

    by , May 25th, 2012 at 03:39 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Swam the first 50 minutes with Julie, Susan, Sue and Eileen. The last 50 minutes with Susan. There were no pace clocks, so swims were on the "mega chat interval." Julie remarked on FB that we took 10 minutes between two sets. That seemed normal to me. Had a blast with the ladies on a gorgeous day in an outdoor pool with refreshingly cool water!



    Warm up:

    7 x 100
    50 drill + 25 kick + 25 swim
    -- mixed up free, back and breast

    Main Sets:

    8 x 100 w/fins
    odds = up tempo backstroke
    evens = up tempo backstroke kick

    ... can't remember if we did something else here ...

    6 x 50
    odds = drill
    evens = fast fly @ 100 pace

    4 x 50 breast pull w/parachute
    -- these are a tad harder than the 25s I was doing yesterday
    50 EZ

    Total: 2050


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

    Long course didn't feel nearly as bad as I had feared. My legs definitely have more endurance than my arms, hardly surprising. But even the 50 flys felt quite manageable. We are going to try to meet on Tuesdays and Fridays weather permitting. I wouldn't like to race outside, but practicing outside was quite excellent. So worth the drive.

    Now, as to the the poster who reported a remark I made in my Wed blog entry ... really? It was meant to be a funny remark with a smilie included. If you don't agree with or like something I write, feel free to leave a public comment on my blog. Or, alternatively, you don't have to read my blog if you are easily offended. But the level of private policing of even innocuous sarcastic comments has gotten tiresome. I'd like to have some levity, trash talking or even heated arguments about training, on my blog.
    Categories
    Swim Workouts
  13. Friday May 25

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    400 swim before practice began

    4 x 150 @ 3:00, 50 free + 50 choice + 50 free. choice done IMO

    12 x 25 @ :40 kicking

    100 easy while people shuffled lanes when the earlier group finished practice

    2 x
    * 50 AFAP
    * 50 easy
    * 50 AFAP
    * 100 easy
    * 50 AFAP
    * 150 easy
    1st round AFAP all free, 2nd round choice (went breast). make fast times consistent.

    400 strong pull with buoy and paddles

    200 easy

    ** 2900 meters **

    Updated May 25th, 2012 at 04:54 PM by eric.carlson (Oops, wrong date!)

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    Swim Workouts
  14. FAST FRI May 25th 2012

    by , May 25th, 2012 at 12:03 PM (Ande's Swimming Blog)
    FAST FRI May 25th 2012

    Trained Tue, Wed & Thu

    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 5:38ish
    swam with Tyler
    beside David, Chris, Mike Ned Larry & Todd

    Warm Up (LCM)
    assigned: 20 min choice did 13 min choice & went 7 - 800

    Main Set (LCM)

    50 fly Fast from a dive
    went 27 or 8

    150 easy

    400 fast from a dive
    went 4:47

    assigned 400 easy
    did 250

    50 fly fast from a dive
    went 28

    150 easy

    200 fast from a dive
    went 2:19
    felt a little fried from the 400 & the 50

    200 easy

    50 fly fast from a dive
    went 28

    100 fr fast
    went 63

    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
  15. Friday, 5/25/12

    by , May 25th, 2012 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    800 choice
    - did 300 swim free & back, 200 kick, 200 IM drill, 100 scull
    4 x 25/40 burst then cruise
    - did back-free-fly-free
    4 x 25/45 kick afap
    - kicked on back

    Main Set (1650)
    Repeat 3x
    3 x 100 desc to strong
    3 x 50 desc to fast
    3 x 25 afap
    25 easy
    Round 1 free:
    - 100's @ 1:40, went 1:22-1:18-1:15
    - 50's @ 1:00, went 38-36-34
    - 25's @ 1:00 was under 15
    Round 2 back
    - 100's @ 1:50, went 1:34-1:29-1:24
    - 50's @ 1:00, went 42-41-38
    - 25's @ 1:00 was under 18
    Round 3 kick
    - 100's @ 2:15, went 2:05-2:02-1:54
    - 50's @ 1:10, went 58-56-52
    - 25's @ 1:00 was around 25

    Warm down
    Pull 200 back w/buoy only

    Total: 2850 yards
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  16. Funky Friday 5/25/12

    by , May 25th, 2012 at 11:15 AM (The Labours of SwimStud)
    Warm up:
    150EZ
    3 x 150 Stick, Fulcrum, Swim
    400 Kick swim by 50

    Main Sets:

    10 x broad jump off side of pool & squat jump in streamline off bottom, fast dolphin kicking to top.
    50 EZ
    I misread and did a 50 EX after each jump/squat

    8 x 50 burst + cruise @ 1:15
    50 EZ


    3 x (3 x 50) @ 1:30
    1 = 200 pace
    2 = 100 pace
    3 = AFAP
    200 EZ after each round

    round 1 = free
    round 2 = kick
    round 3 = stroke (BR)

    6 x 50 w/parachute @ 1:00 rest
    2 breast pull
    2 free w/paddles
    2 dolphin kick on back did 2 x 25 Dolphin...

    200 EZ

    Total: 3500
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  17. 05.25.12 - Friday workout #02

    by , May 25th, 2012 at 08:42 AM (Pete's swim blog)
    Swam w/ Dave and Kent.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    These hurt.

    16 x 100 Up/down Kick - 1:40 (:10)
    Kick Br and Bk. Kept under 1:40.

    12 x 50 - :50
    * Odds 25 Free/25 IM Order kick
    * Evens 50 Stroke (IM Order, no free)

    300 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  18. Thursday 5/24/12

    Thursday 5/24

    PM only LCM + Crossfit

    Crossfit:

    20:00 AMRAP of the following:
    5 pull-ups
    5 dips
    15 goblet squats w/ 30 lbs kettle bell

    Results: 11 rounds

    Swim:

    400 swim descend by 100s
    4x100 @ 1:40 k/sw/dr/bld

    6x50 @ 1:15 BR kick
    1 w/ hands at side
    1 w/ hands under armpits
    1 w/ hands in "prayer position" on chest
    200 @ 3:40 50 BR DPS/50 bld FR

    2x
    4x50 @ 1:10 BR pull out drill/BR swim (BR pull out drill = BR pull out + breakout w/ 2 stroke cycles w/ FR kick, 2 cycles w/ fly kick, 2 normal fast BR cycles)
    4x50 @ 1:10 BR w/ FR kick fast
    200 @ 4:00 BR fast (2:50, 2:51)

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  19. another easy one

    by , May 25th, 2012 at 07:24 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal routine.
    I wish I didn't have the back issues which stem partly from my legs and hips but then if it weren't for my bad back I wouldn't have gotten back into swimming.


    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters

    Updated May 25th, 2012 at 08:11 AM by Donna

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  20. another easy one

    by , May 25th, 2012 at 07:16 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal.

    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters
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