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  1. Halfway thru P90X!

    by , May 8th, 2012 at 11:34 PM (Chowmi's Blog)
    Well, I am still going strong!!!

    I am halfway thru Week #7 of the 13 week total. This is the 3rd and last week of Phase 2, then the "recovery week" #8. (Plus photo!)

    I think the key is proper modification. This is really hard because most people I have talked to say they started it and couldn't finish and/or got injured. There isn't a coach standing next to you telling you what and how to modify, and a lot of people say they get so competitive they try to keep up with Tony & crew. Plus you have to modify in relation to the fact that you are also swimming. The videos don't account for the fact that you are swimming - training - and that a lot of effort is duplicated, so you are going to really hurt yourself by all the double dipping if you don't eliminate/modify those bits. The last thing is not to think of it as a do-or-die in 90 days. If you think of this as a first round sampler, leaving room for heavier weights, more reps, higher/farther leaps, deeper lunges, etc, then you will probably decrease your chances of getting injured. You have all the time in the world, so think of the program and an indefinate and customizable repeat after the first 90 days! Remember, these guys would look completely foolish doing your job, so it is the same thing when you pop in the DVD and try to keep up with them. They were selected because they are super duper good at it, and have rehearsed the sequences for the video not unlike any other type of performance. You aren't going to get on stage and play Hamlet on the first round, so build up to it!

    +++++++++++++++++++++++
    I am happy to report that I can now bicycle backwards for the full 25 count. I could do cross leg instead of full legs out on the cross over sit uppy things, but that was on my strongest day, and I have only done it once. And I can do all 25 sissor kicks (yes, I wait for the number!). The key is to squeeze your butt and use the raised leg as the balancing end, and the down leg (1 inch off the floor, butt squeezed!) as the elongating move.

    ++++++++++++++++++++++++++++
    I skipped the swim meet on Sunday! I was not well over the weekend, so I bagged my cameo 50 free. I mentally calculated I had a low 28 in me, and then decided the recover period AFTER the race would cost me too much of my P90X consistency.

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

    Here is my workout on Monday!
    SCM, Baylor Fitness Center
    Billy G coached

    Here is Billy's commentary on his 1500 LCM fly: He did it the summer of/after 1980 Trials. Since he was in great shape, and trained with a distance donkey team, he decided to try it. His time was 19 something. He made it completely fly legal. The official, who is always really bored in the D-events, had nothing better to do so he walked with Billy the entire way, just to see if he was fly-legal. Billy's time was a big bell curve. Once he got to about 700-800, he was really disgusted. But he decided to just do another 100, another 100, until he got to 1200 and at that point he knew he could finish, and he started getting faster. His last 100 was not as fast as his first, but again, he bell curved his splits.

    ++++++++++++++++++
    200 swim/200 kick/200 pull

    6 x 75 kick on 1:30
    50 smooth/25 strong

    8 x 125's pull
    4 on 2:00 (yes, I actually used a pull buoy)
    4 on 1:45 (no equipment, swam these)

    10 x 100's swim
    4 on 1:35 descend
    1 on 2:00
    repeat

    I gave it a big decend and went 1:11 and 1:10 on the #4's. Solid and strong, i'd say about 92.5% effort.

    The End

    ++++++++++++++++++++++++++++++++
    Categories
    Uncategorized
  2. Tuesday, May 8, 2012 5:00am & 5:00pm

    by , May 8th, 2012 at 11:20 PM (Fast Food Makes for Fast Swimming!)
    This morning I was tired and sluggish. Not sure what time I actually got to sleep last night but it was after midnight. Just did a stretch out swim.

    A.M. Workout

    300 Free
    200 IM
    300 Free Pull

    Lanemate decided the workout today, I just followed along with no big hurry.
    1 x 400 Free @ 6:00
    2 x 200 Free @ 3:15
    4 x 100 Free @ 1:45

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

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

    P.M. Workout:

    Got this main set idea from Ande's blog today. It was originally a lot longer than I did, but I'm also on a limited timeframe, and swimmming it solo, I wasn't sure how long I'd be able to force myself to keep going!

    Warmup:

    5 x 100 Free @ 1:30
    5 x 100 Free Pull @ 1:20

    Main Set:


    4 Rounds of:
    • 5 x 50 into
    • 5 x 25 into
    • 1 x 25 EZ
    • 1:00 rest
    1. 50s Fly/Back by 25s @ :45 <> 25s Back @ :22.5
    2. 50s Fly/Breast @ :45 <> 25s Breast @ :25
    3. 50s Fly/Free @ :40 <> 25s Free @ :20
    4. 50s Fly/Fly @ :45 <> 25s Fly @ :25
    This set was a lot harder in the pool than it looked on paper. Wanted to use Ande's intervals :40s/:20s but couldn't make myself do it.
    On the 4th set, I ranged between :32 and :35s on the 50s Fly. Tough to keep going, definitely a mind game at that point.


    300 EZ Swim

    8 x 25 Dolphin Kick on back w/ Speedo Biofuse fins @ :30

    100 EZ

    ---------------------
    3200 Yards

    5200 Yards for the day
  3. Tuesday 5/8/12

    Tuesday 5/8

    PM only LCM + (brutal) Crossfit

    Swim:

    Straight out of PWB's HVT for the week of May 7th.

    800 swim @ 12:00
    1x200 IM @ 3:20 cruise
    600 swim @ 9:00
    2x200 IM @ 3:20 D1-2
    400 swim @ 6:00
    3x200 IM @ 3:20 D1-3

    (at this point I was running out of time because the young kids were getting in for club practice. I axed the last 200 swim/4x200 IM and did: )

    500 kick cruise w/ fins and board (to warm the legs up for Crossfit, which I am glad I did!)

    Total: 3500

    Crossfit:

    3x
    800 meter run
    20 overhead ball slams (20 lb ball)
    20 kettle bell swings (30 lb kettle bell)
    8 pull ups
    Categories
    Swim Workouts
  4. Tuesday 05/08/12

    by , May 8th, 2012 at 06:46 PM (Workout Swimmer)
    300 warmup (100 Fr, 25 back/25 breast)
    16 x 50 on :50 & 1:00 (4 SKPSt)
    The next set had to be modified. The "group" (defined loosely, as only 3 out of the 15 or so of us were able to do it as it was originally called) Anyway it was originally 10 x 250 free, starting at the 3:30 & dropping the interval by 10 seconds every other 250, finishing with 2 x 250 on the 2:50. Ho ho.



    What I did was:

    250 Free
    (Then I got out to get some goggles that did not leak)
    2 x 225 on 3:20; 50 ez
    2 x 225 on 3:20; 50 ez
    2 x 225 on 3:00; 50 ez
    4 x 100 on 1:20 & 1:25; 100 ez
    Warm-down 300 breast/free by 50's

    Total: 3700 SCY

    Could not get my mojo going today for speed. I suppose it is still part of the comback train & hasn't quite "come back" yet.
    Categories
    Uncategorized
  5. Tue May 8th, 2012

    by , May 8th, 2012 at 06:32 PM (Ande's Swimming Blog)
    Tue May 8th, 2012

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam with Tyler Mike & Jim
    beside Chris Ned, Larry & James

    Warm Up (LCM)
    400 fr 100 k 300 fr 200 200

    Main Set SCY
    moved to diving well, it was warm

    4 rounds of
    11 x 50 on 40 right into
    11 x 25 on 20
    25 easy
    1:00 break before next round

    rounds:
    1) 50's 25fl/25bk on 40, 25's bk on 20
    2) 50's 25fl/25br on 40, 25's br on 25
    3) 50's 25fl/25fr on 40, 25's fr on 20
    4) 50's 25fl/25fl on 40, 25's fl on 20

    100 easy

    14 x 25
    odds easy on 40
    evens SDK easy speed on 20

    ~ ~ ~ ~ ~

    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. Tuesday, May 8

    by , May 8th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 10-15 min

    Deadlift:
    warm ups
    95 x 1 x 1 5
    115 x 1 x 5
    125 x 2 x 5
    135 x 5 x 4

    altitude drops, 4 x 5

    power wheel roll outs, 3 x 25


    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/MF
    5 x 50 fly drill
    5 x 50 breast drill
    100 EZ

    Total: 1500

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


    I channeled Jazz Feet today at the gym. I even limited myself to a single ab exercise! My neck and shoulder were too swollen and sore from the PRP yesterday to do any upper body work anyway. I just did a recovery swim afterward. Couldn't do much in the pool either

    Since James was so kind as to post his video, I timed it with my iPhone. 2:10 is a super impressive practice time from a push. Kudos to James. Hopefully, my body will be ready to go tomorrow. Here's what Jimby had to say about James' time:

    "That's going to be hard to beat. You need to swim 14.444 secs per 25, or just under 29 per 50, to stay up at this pace for 225 yards. I know you have swum 52 sec 100s with your monofin, and the "formula" for the 200 is to take you 100 time, double it, and add 8 seconds in you're a great middle distance swimmer. This would mean that theoretically you should be able to monofin your way to a 1:42 200. One more length at this pace would be 14 seconds, for an overall 225 time of 1:56. A comfortable smashing of James. However, we also suspect you are not a great middle distance swimmer, plus the formula above applies to people who can breathe. How fast are you kicking backstroke on the surface, breathing as you go? Do NOT swim this in the Pete von "Locked up" Loewe fashion! I think you'd be better off doing the first 7 lengths as a moderate warm up, then try for a fast last 100! And if, god forbid, you do happen to lose "on paper," I will help you use the Finnish formula in a way that will convince virtually ANY reasonable minded person that you did, in fact, win by a lot."

    Updated May 8th, 2012 at 05:30 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. 3 days, 3 lakes, and more

    I’m back home today after my little Arizona adventure. I wrote briefly about my swims in Saguaro and Canyon Lakes on Friday and Saturday—they were both dam-to-dam swims, and turned out to be maybe 9 miles each. By late Saturday afternoon, after a wonderful lunch with Kent and the SCAR series gang, I was feeling pretty tired and arm-weary, and was beginning to doubt if I had another swim in me. But a brief nap followed by a delicious and engaging dinner with my wonderful hosts revived me. A trip to the local gourmet ice-cream parlor afterwards ensured that I was fully re-calorized for the next day’s adventures, and I fell asleep early with visions of a third lake swim the following day dancing in my head.

    Sunday was another early start—local swimmer Brad kindly picked us up for the 2-hour drive to Roosevelt Lake at 4:20 am. We learned a lot about the water system and local ecology as we drove out—this is definitely a fascinating area. I thought going into this that the three days of swimming might all blur together, but the three lakes we swam in were so different that that didn’t happen. Unlike the previous two lakes—Saguaro with its flowering desert vegetation on the rocky banks, Canyon with its sheer canyon walls on either side—Roosevelt was more open. The land around it was fairly flat, with some mountains and cliffs visible in the distance. Because it was so exposed to the sun, with many shallow areas (we swam over some swampy treelike vegetation that looked like it was periodically exposed when the lake level was lower), this was the warmest of the three lakes.

    This swim was part of a 6-lake series of 10-mile swims organized by Gia Kolack. We swam a ten-mile out-and-back course that took us by the dam that separates Roosevelt from Apache Lake. It was a lovely day, with a few clouds in the blue sky, and I felt very content as I swam along beside my ever-cheerful paddler, Andrew. There was minimal boat traffic, and I enjoyed just settling into a pace and listening to my armstrokes as I swam along. The other four swimmers quickly got ahead of me, and I just settled into my own rhythm and thought about how wonderful it was to be out doing what I love on such a pretty day.

    The only glitch with this day’s swim is that when giving feeding instructions to the kayaker I forgot to ask if he had a watch to time the planned 30-minute feeds. Turned out neither of us did, so instead of 30-minute feedings I just stopped whenever I felt hungry or thirsty. That worked pretty well—at one point I started cramping a little in my right forearm, but that went away after I stopped and drank some water, and otherwise I felt I had sufficient energy during the swim. But I will stick to the 30-minute schedule in the future (and make sure there’s some way timing them!), because I realized I’m reluctant to stop even when I start getting a little thirsty/hungry—I had to keep reminding myself it was important, and that I would probably regret it later if I didn’t take in fluids regularly. Also, I think the fewer decisions I have to make while I’m swimming, the better I like it.

    My blissy “I can’t imagine anything better that this!” mood lasted for about the first 8 miles—during the last two I started feeling some muscle fatigue and was eager to get to the finish. Still, there was never any point where I wasn’t enjoying the experience, and since it was the last day I was especially keen on savoring and taking in everything. Finally I did finish, and Andrew and I arrived back at the boat and climbed gratefully on board, where a bounty of baked goods and other treats awaited us.

    So ended the third and last day of lake swimming, but I wasn’t quite done with my Arizona aquatic adventure. On Monday morning Dave, Clare, and I drove over to Skyline for a Paul Smith workout! I finally got to meet Paul, who was friendly and gracious as could be. I also got to see aztimm—in fact, I swam in the lane next to him, and he schooled me on the small portion of the workout I even attempted. Here’s what I did:

    200 lcm warmup

    8 x 50 drill/swim @ :15 rest, various strokes and drills

    100 kick

    1 x 100 IM

    Then I moved over to the other side of the bulkhead and did about 150 yards of more sculling and stretching before rejoining the main group for the rest of workout.

    200 pull

    4 x 200 @ 3:15 [I made (barely) 1, 2, and 4, but flipped mid-pool on the third one to catch back up to Tim, and to demonstrate to him what proper cheating during a set looks like. ]

    400 IM

    100 warmdown

    I had thought that going to practice after all the weekend’s swimming—28 miles in 3 days, for goodness sake—was overkill, but it turned out to be a good idea. I felt much better afterwards, and the IM and sculling felt especially great. The only thing that didn’t feel good was freestyle—I felt as low in the water as I ever had, and could really feel the fatigue in my arms and lats.

    After workout I got to have breakfast with Kent, Tim, Dave, and Clare, then we chilled out a bit before heading back east that afternoon. What a great trip! Today I feel surprisingly good—I have some muscle soreness (deltoids, lats, triceps, forearms, quads), and the sinews in my wrists and elbows feel a little overstretched, as if I’d been carrying heavy luggage (maybe partly from carrying heavy luggage). But my shoulder joints and neck and back feel fine, and those are the body parts I was most concerned with.

    From a training point of view, these swims were very helpful, and gave me a sense of where I’m at now and what I need to work on. I wasn’t having my best swimming days ever—I think I got a little too fatigued the week before I headed out west, and by the time I realized my body needed more rest it was too little too late. In the end, it’s good to realize that I could manage these swims even when everything hadn’t gone perfectly in my preparations—I learned something about my capabilities and about how I need to manage my preparation for future long swims.

    And there were so many other highlights to the weekend: meeting Patrick and his wonderful family, seeing the desert for the first time, getting to be part of the whole bold adventure of testing these lake swims, spending some time with Clare and Dave and getting to know them better, finding out that I can run into a dead fish without dying from cooties (apparently I head-butted one on Friday’s swim, and didn’t even know about it until my kayaker told me over lunch!), enjoying Bella’s wonderful meals and Phoenix’s great restaurants (and ice cream parlors), and most of all being welcomed so graciously and completely by the Arizona masters swimming community. Swimmers really are some of the greatest people on the planet!
    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout -05/09/12

    by , May 8th, 2012 at 02:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:15
    4 X 150 2:30
    4 X 100 1:30

    1 X 200 kick

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

    1 X 100 kick 2:15
    6 X 50 kick 1:00

    LCM

    8 X 150 2:20
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  9. Weights and Walking

    by , May 8th, 2012 at 12:59 PM (Elise's Fitness Fun)
    Saturday, May 5
    Hit the weights.

    5 minute warm-up on gauntlet
    Bench press: bar x 5, 65 x 5 2 sets of 95 x 8
    Lat pulldown: 110 x 5, 2 sets of 130 x 8

    Overhead press with dumbbells; 2 sets of 12 x 10

    Hammer curls: 2 sets of 12 x 10

    Squats: 3 sets of 65 x 15

    Hip adduction: 2 sets of 130 x 8

    Hip abduction: 2 sets of 130 x 8

    Seat toe raises: 2 sets of 70 x 8

    Captain's Chair Leg Lifts: 3 sets of 20

    Wanted to run later that day, but legs were tired. I guess from squats. I don't thing running and squats go too well together anyway. Legs were sore for a few days, so I have been doing walks each day. On Saturday, Sunday, and MOnday, walked 1.5 miles at a pretty brisk pace. I have a hard time considering walking as real exercise, but I guess it counts for something.
    Categories
    Uncategorized
  10. It's a Happy FLOG! (finally)

    by , May 8th, 2012 at 12:54 PM (Year Three: The Road Back)
    Woo-Hoo!

    Enough said? Well... maybe not. But, for the first time since having shoulder surgery (and cutting my Go the Distance goal in half - to 250 miles), my FLOG IS HAPPY! (My shoulders were another story during warm-ups - tight & tense - so today became more of a kicking day than a swimming day.) That being said, I'm still very happy with myself and my legs are still sore from today's workout. Here's what I did:

    300 Warm-Up
    4 x 200 Kick w/ fins on 3:30
    4 x 50 Free Fast (w/o fins on 1:30 - did :47, :47, :45, :43)
    4 x 350 Kick (w/ fins - odd: flutter w/ board, even: dolphin w/ board)
    2 x 175 Free (w/o fins)
    150 Cool-Down
    Total Meters - 3200

    I am actually starting to feel stronger when I swim freestyle in the water - like my pull is actually doing something for both arms. Again, woo hoo! What I really need to work on now is endurance. I'm just not able to go very far with what feels like a good pull yet. My shoulder gets tired and sore very quickly. I guess that will come with time too. The truth is that only a few short months ago, I was in an immobilizer sling - feeling a strong pull for even a few lengths is still a good thing!

    It's back to the pool again tonight to coach the 10 and Under's. I'm am having such a blast coaching the club kids that I wish I had discovered coaching sooner. Oh well, better late than never, eh?

    Enjoy your swims today!
    Categories
    Swim Workouts
  11. Tuesday, 5/8/12

    by , May 8th, 2012 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    I did the Workout #2, Quality Aerobic from Leslie's HIT Week 19 (with some modifications). It was a killer!

    Warm up:
    800 mixer
    Did: 300 swim - 200 kick - 200 IM drill - 100 pull

    Main Sets:
    4 x 100 @ 2:00: - 50 free / 50 back
    - descended these 1:25->1:19

    4 x 50 flutter kick w/board and snorkel @ 1:10
    - ave 54
    50 EZ

    4 x 100 @ 2:00, with fins: - 25 fly / 50 free / 25 fly
    descend 1-3, smooth DPS 4
    - kept these under 1:18 (except for last one) but didn't descend

    4 x 50 dolphin kick w/board & fins @ 1:00
    25 fast + 25 EZ
    - ave 43-44 on these
    50 EZ

    4 x 100 @ 2:30: - 50 fast @ 90% + 50 EZ
    - swam free, 1st 50 at 32-33 on all

    4 x 50 dolphin kick on back w/fins @ 1:00
    25 shooter + 25 EZ
    - ave 43-44 on these

    Warm down 250 ez
    - swam as 100-75-50-25 w/10sr at each stop

    Total: 3000

    Updated May 8th, 2012 at 01:18 PM by poolraat

    Categories
    Uncategorized
  12. 5/7 PM and 5/8 AM

    Mon. PM
    Mixed bag with some toys.

    200 SKIPS

    5 x 50 w/fins r20
    --25 sprint
    --pull up out of pool and hold extended for 3 count.
    --25 under H2O kick AFAP

    5 x suicides(15,35,50)
    --sprint to cone, flip, sprint back r5
    --sprint to cone, flip, sprint back r5
    --50 sprint r60

    6 x 50 buoy only at ankles @ 50

    6 x 150 pull @ 2:30 (3/5/7 by 50)
    --cruise and stay long

    150 w/d

    In and out quickly last night. Not too much to say. I am working hard to improve my catch so it was a good workout for me to do that.

    Tues AM solo swim

    I stole this one from PWB but had to shorten it a little to fit into my time slot.

    800 cruise
    200 IM @ base + 20
    600 @ base
    2 x 200 IM @ base + 20 descend
    400 @ base - 5
    3 x 200 IM @ base + 20 descend
    100 w/d

    3100

    Loved this one. Thanks PWB! I haven't done a solo swim in weeks and forgot how hard they can sometimes be. I had the ENTIRE pool to myself which was a added bonus.
    Categories
    Uncategorized
  13. 05.08.12 - Tuesday workout

    by , May 8th, 2012 at 10:05 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Kent and Roger. Ran a good bit at my soccer practice last night. Bit tired today but better than yesterday.

    SCY

    400 Warm up

    10 x 50 Fly - 1:00
    3 Times through:
    * 4 x 75 Pull - 1:00
    * 50 Free - :35
    50 Easy

    3 Times through
    * 2 x 200 IM - 3:30
    * 200 Pull - 3:00
    Kent did 200 fly instead of 200 pull. It was kind of nice drafting off him on the first round. We all decided it would be better if I led the lane for the next 2 200 pulls. Hurts a lot more when you put out effort and don't have a draft. I did 2:12 on the second round and 2:10 on the third. IMs were 2:45-2:50 on the first round, 2:40-2:45 on the second round and 2:45-2:50 on the third.

    200 Cool down

    (4000 Total)
    Categories
    Swim Workouts
  14. thankful not to have manatees in my lane today

    by , May 8th, 2012 at 08:37 AM (Mixing it up this year)
    I just can fathom people who don't move even with fins and paddles. Saw another one off in the distance but thankfully not in my lane!

    400 free
    400 free w/paddles & bouy

    5x100@2:00 as 50 free +50 back w/paddles held 1:45's
    5x50@1:30 free kick w/board
    50 EZ pull

    5x100@2:00 as 50 breast+50 free held 1:54's
    5x50@2:00 dolphin kick w/board this actually hurt my back so I will opt for no board next time.
    50 EZ pull

    5x100@2:30 50 fast@90%+50 EZ held :40's on the 50's
    100 EZ

    Total 3000 meters

    I am dreading the return of the manatees tomorrow, though I did see 2 of them today and hopefully they will abandon Monday and Wednesday so that real swimmers can swim those days. If not I will be the obnoxious FLYER tomorrow! Maybe that will scare them.
    Categories
    Uncategorized
  15. Monday May 7

    AM swim

    Santa Clara Swim Club Masters - SCY
    Steve coaching

    400 warmup
    2 x
    * 4 x 75 @ 1:25, IMO kick, drill, swim
    * 4 x 75 @ :30 choice

    1 x 400 @ :05 rest, DPS
    2 x 200 @ :10 rest,
    4 x 100 @ :15 rest
    8 x 50 @ :20 rest

    8 x 25 @ :40, kick with fins. even underwater, odd easy

    200 easy

    * 3200 *

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

    PM Weights

    Inverted rows, bodyweight
    15
    15
    12
    10
    8

    Box squats
    65, 5 sets of 3
    75, 5 sets of 3

    Dumbbell shoulder press
    20 x 10
    20 x 10
    25 x 10

    Updated May 8th, 2012 at 02:32 PM by eric.carlson (forgot the shoulder presses)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Monday, May 7, 2012 5:00pm (2nd swim)

    by , May 7th, 2012 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    I had to get in a real workout after my "sprint and done" workout this morning.

    Warmup:

    300 Free
    200 Free Pull

    Got this main set from Ande's posting earlier today, though I shortened it by 25%:

    12 x 75 @ 1:00 (3 Free, 1 Fly) Flys about :53s
    1:00 rest
    12 x 50 @ :40 (3 Free, 1 Back) Backs about :38s
    1:00 rest
    12 x 25 @ :20 (3 Free, 1 Breast) made the breast "touch n go"

    Nice set

    4 x 100 Free Pull @ 1:15

    300 EZ and out

    ----------------------
    3000 Yards


    4500 Yards for the Day

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

    BONUS: [nomedia="http://www.youtube.com/watch?v=vE8iSMLObmQ"]5-7-2012 Wenatchee, WA 200 Fly Gridge Race - YouTube[/nomedia]

    I had to post it early...enjoy.
  17. Monday May 7th, 2012 Double Trouble

    by , May 7th, 2012 at 04:54 PM (Ande's Swimming Blog)
    Monday May 7th, 2012 Double Trouble
    did around 8800 today

    did not swim Sat or Sun

    Whitney Coached LCM & scy
    6:30 - 8:00 dove in on time
    swam beside Tyler & James Fike

    Warm Up
    400 fr 100 k 400 fr 100 k

    Main Set (LCM)

    8 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast

    moved to diving well & it was hot

    16 x 25 on 20
    3 fr 1 fl

    1:00 rest

    16 x 50 on 40
    3 fr 1 bk

    1:00 rest

    16 x 75 on 60
    3 fr 1 br

    16 x 100 on 1:20
    3 fr 1 IM

    ~ ~ ~ ~ ~

    Double

    Whitney Coached LCM
    noon to 1:15 dove in after warm up
    12:19
    swam with Korey, Ned, & Paul
    beside Jim, Stan & Traci

    Warm Up
    missed it

    Main Set (LCM)

    4 x 50 on 1:00
    1 4 strokes fast
    2 8 strokes fast
    3 16 strokes fast
    4 32 strokes fast



    16 x 50 on 45
    3 fr 1 fl

    1:00 rest

    8 x 100 on 1:30
    3 fr 1 bk

    1:00 rest

    16 x 50 on fr on 45 br on 50
    3 fr 1 br

    8 x 100 on 1:30
    3 fr 1 IM


    ~ ~ ~ ~ ~

    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
  18. The other MAC

    I have now had the pleasure of swimming with 2 MAC masters clubs (no relation...)

    Both (NC and AZ) have excellent coaches and an enthusiastic bunch of swimmers who aren't afraid to hit the pool before sunrise. I had the luxury of my very own 50m lane between Kent and AZ Tim.

    This morning there was a suspicious looking character in a hoodie lurking about; I was unarmed.... he told us what to do for the next 75 minutes.

    Thanks for the practice Paul Smith!
    Categories
    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/08/12

    by , May 7th, 2012 at 02:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:45 1:40
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 x 50 kick 1:15
    1 X 100 swim

    1 X 400 6:40
    2 X 200 3:20
    4 X 100 1:40
    8 X 50 :50

    10 X 50 stroke 1:15
    odd: easy even: fast

    WARM DOWN: 4 x 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  20. My FLOG is Almost Happy!

    by , May 7th, 2012 at 01:15 PM (Year Three: The Road Back)
    After having surgery in January and being completely out of the water for most of the year's first quarter (AND completely re-doing my "goal" for the year), my FLOG is almost happy with me again.

    My original goal for the year was 500 miles, which is 125 miles less than last year. However, I didn't anticipate how long I would be completely out of the water and just how long it would take to get back to swimming. (Even now, I am kicking almost half of each practice....) So, I redid my "goal" for the year again and slated it for 250 miles. And, I'm within 0.5 mile of the target pace. Woo-Hoo!

    I know it's really stupid that a computer telling me to pick up the pace bothers me, but it does... which may be why the FLOG is so effective in getting me to the pool on those days I really would rather stay in bed.

    With that being said, I started today's workout with about 1350 meters of freestyle (w/o fins), which is the most I have done of freestyle without a break since January. After that, of course, it was time to kick and give my shoulder a break for the rest of the workout (kind-of). Here's what I did:

    400 Warm-Up (all free w/o fins)
    1 x 450 Free (w/o fins) on 8:30
    8 x 50 Free (w/o fins) on 1:05
    1 x 500 Kick (w/ fins) on 8:30
    4 x 50 Sighting drill Free (w/o fins) on 1:05
    6 x 50 Kick (w/ fins) on 1:05
    1 x 300 Kick (w/o fins) on 8:30
    8 x 50 on 1:05 (odd: one-arm fly w/ fins fast; even: dolphin kick on back fast w/ fins)
    150 Cool-Down
    Total Meters - 3100

    Hope you enjoy your swims today as much as I enjoyed mine!
    Categories
    Swim Workouts