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  1. Oh my aching back

    by , June 10th, 2011 at 08:26 AM (Mixing it up this year)
    It is bad when you are walking up the stairs to the aquatic center and get a shooting pain in your back. Had to stop and wait a moment then continued on. You know what this means FLY!

    10x100@2:00 Free
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim
    5x100@2:00 Free w/fins rotational catch up (hands catch up at hips) my kids call this drill retarded penguin but I tell them we have to be politically correct on this.
    400 free kick w/fins
    100 free easy

    Total 3000 meters
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  2. Thursday

    by , June 9th, 2011 at 11:35 PM (Swimming, Life, and Other Stuff!)
    Here's the workout:

    A) 200 Pull / 200 kick / 200 IM
    B) 4 X 75 (Kick / drill / stroke) :10
    4 X 50 (Drill / Stroke) :10
    200 Free Swim
    C) 300 Pull-Breath every 3 strokes
    D) 400 Free- straight swim (1 min)
    400 Free-Broken 200's :20 sec
    400 Free-Broken 100's :10
    E) 4 X 100 IMO @ 2:30
    F) 8 X 25 Free @ :40

    3,400 scy
    We had more fun with the underwater camera than the workout!
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  3. I've been lazy

    by , June 9th, 2011 at 08:16 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 6/9/11

    I've been working out, just haven't been motivated to post what I'm doing here. This is what I did today.

    SCM
    Warm up (1600)
    800 Swim
    - was averaging around 1:40/100
    4 x 100/1:45 or 20sr build
    - did back on these on 2:00, ave 1:40
    200 Kick
    - alternated 25 dolphin/25 flutter, all on back in streamline
    4 x 50/1:00 desc
    - free went 45->38

    Main Set: (1200)
    6 x 200/3:30 ds 3
    - went 3:12-3:05-3:01; 3:15-3:10-3:05

    Sprint Set (400)
    12 x 25/40 FAST
    - did free-back-fly x 4

    Warm down
    100 easy swim

    Total: 3300 meters

    At noon, I went to the gym to do weights and instead got talked into doing a Body Pump class. It was fun and the instructor was cute. Might do it again.
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  4. Sarasota Y Sharks Masters 5:30 AM Workout -06/10/11

    by , June 9th, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Our meet starts today, the AM workout will be brief.

    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 -
    Twice. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 easy swim

    12 X 50 1:20
    Choice. #3-6-9-12 are fast.
    WARM DOWN: 4 X 50 easy 1:00

    2300M

    Optional:
    5 X 400 Free Descending 6:00
    Categories
    Swim Workouts
  5. A little solo stroke work

    Got in a little stroke work this morning. Nothing very intense, just concentrating on the little things. I wasn't really feeling it for the first half of it but was glad I got in my little swim.

    We have been giving free swim lessons each night this week to anyone that can get themselves to the center. What a blast!! We have had people ages 7 through 80 come to participate. I think our swimmers are having more fun than the students. Day four starts tonight.

    300 drill/swim by 25
    200 kick build
    200 pull
    4 x 50 free build @ 50

    4 x 100 free @ 1:35
    4 x 75 ba @ 1:20
    4 x 50 br @ 55
    4 x 25 fl @ 30

    The following was with 15 sec. rest @ 80%
    25 fr
    50 br/fr
    75 ba/br/fr
    100 IM
    150 ba/br/fr
    200 IM
    150 ba/br/fr
    100 IM
    75 ba/br/fr
    50 br/fr
    25 fr

    200 w/d

    3200

    Nothing too exciting. Was able to really work the walls on the small IM ladder. Still trying to get comfortable with my back to breast turn.

    Updated June 9th, 2011 at 04:23 PM by joel schmaltz

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  6. It's nice to have a coach for a change. . . .

    by , June 9th, 2011 at 12:52 PM (Trying to Train Smarter, Not Just Harder)
    Today was a nice day - had a little trouble jumping into the pool - it was kinda cool, and I was swimming solo - as the team was doing drylands during my swim time. Did more than Terry told me to, but took it kinda easy, and stretched it out, focusing on technique.

    800 free/back-free/breast
    800 pull no paddles
    400 kick, 75 hard, 25 easy
    300 free/200 breast 2 times through
    4 x 25 4-cycle sprint play
    100 easy

    Total: 3200 LCM

    Tomorrow will be nice - only 2000 then 3 hours of work & then the drive to Sarasota!

    Commentary: Was talking with Amanda between the warmup and the pull set, and we were discussing the set yesterday where we used paddles & big fins - she thinks this might help me get more accustomed to using my feet - which I could definitely improve upon. So I guess twice a week (T/TH) I will be working on my stroke with her, and 3-4 x week, I will be working on strength power & speed with Terry. I am beginning to like having a coach more and more. . .
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  7. Yikes! From Distance to This?!

    by , June 9th, 2011 at 12:08 PM (Year Three: The Road Back)
    Since Monday, Tuesday, and Wednesday were very distance-oriented workouts, the coach threw in something just a "tad bit" different today. It was written as 32 50s on 1:30, but you could do whatever distance you wanted and still be able to do the 1:30 interval. My lane mates opted for 75s (which I did) and 100s (which I did either 75s or 100s - which darn near killed me - for). Here's what we (when I say "we", I mean "me" as we all did slightly different variations of stroke, fins, pulling, etc.) did:

    300 Warm-Up
    8 x 50 Kick on 1:10
    8 x 75 on 1:30 (50 Fly/25 Free w/ fins)
    8 x 75 on 1:30 (75 Free w/o fins)
    8 x 75 on 1:30 (50 Fly/25 Free w/ fins)
    4 x 100 on 1:30 (100 Free w/ fins - had to give up the dream and pull the next - just didn't have it to do the last 4 as 100s)
    4 x 75 on 1:30 (Pull)
    400 Cool-Down
    Total Yards - 3600

    It's so funny, but I have worked harder in these four days swimming than I did for most of the last few months when swimming with a much smaller (and sometimes non-coached) group. Of course, I joined a lane with swimmers who can routinely hold 1:15s for repeat 100 Free's and, on a good day, I can hold 1:25s). But, they are wonderful and welcoming and encouraging. And, I will get there. I know I will.... it's just too discouraging to move to another lane or drop distance everywhere.

    I am so thankful that I made the decision to switch to Indy Aquatic Masters. It's just so much more intense swimming with a huge group of really fast swimmers than doing the same workout but sneaking in rest minutes here and there while comparing yourself to regular Y swimmers. I felt fast swimming every day at hte Y. Reality has now set in... and it's the wake-up call I needed to get back on track. Plus, they're just fun to be with! So, at IAM, I'm back with the really fast swimmers and with the coaches I started with - it's all good and I will only get faster the longer I train with them. YAY! USMS 2012 LC Nationals, here I come! (Well, not yet... I'd be a tad early )

    Hope you enjoy your swims today as much as I enjoyed (gasp... gasp... gasp...) mine!
    Categories
    Swim Workouts
  8. Thu Jun 9th, 2011 LCM

    by , June 9th, 2011 at 11:02 AM (Ande's Swimming Blog)
    Thu Jun 9th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:03
    wore FS PRO jammer
    swam with chris, Tyler, todd brandon, Nate O & Kellie


    WARM UP
    2 x (3, 2, 1k)

    Main SET: LCM

    6 x 400 fr on 6:00
    desc 1 - 3 hold 4 - 6
    went 2nd on #1 then lead 2 - 6
    5:22, 5:12, 5:02,
    5:01, 5:01, 4:55

    100 easy

    assigned 6 x 200 with fins on 3:00
    done 100 fr DPS, 50, 50k fast
    did: a few then started skipping

    4 x 50 fr
    odds 200 pace
    evens 4 breaths

    50 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts
  9. Being sick stinks

    by , June 9th, 2011 at 10:39 AM (Pete's swim blog)
    Wife and I got a stomach bug about 10 minutes apart wednesday morning. Felt miserable the rest of the day. No swimming. Woke up this morning in much better shape.

    Did some 100m sprints today. I've never done that distance so I ended up going way too fast on my first attempt. Slowly dropped the time from there. Hope to do more as nationals starts approaching.

    300 Warm up
    300 Br/Back
    300 Kick - no board
    300 Breathe right/left/every 3 down/swim back
    300 Swim

    3 x 200 Pull
    200 Free down/Fly drill back
    2 x 50 Fly - Build/Hard
    200 Free down/Back drill back
    2 x 50 Back - Build/Hard
    200 Free down/Breast drill back
    2 x 50 Breast - Build/Hard

    4 times through - 4:00
    *100 Sprint free (1:17, 1:15, 1:15, 1:14)
    *100 Easy

    400 Swim
    800 IM Easy - Cool down

    (5000m total)
    Categories
    Swim Workouts
  10. Giving in to the slowness

    by , June 9th, 2011 at 07:31 AM (Mixing it up this year)
    Another day of no energy and so I gave in to the slowness. I will just do things to loosen up the back tomorrow and that is it.

    10x100@2:00 Free
    10x50@1:15 Fly drill alt skull drill/stone skipper by 50
    6x50@1:45 Free kick w/snorkle this was horrid but I could tell my hip is hurting too
    200 Breast kick
    500 Free easy

    Total 2500 meters
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  11. Full Day

    by , June 9th, 2011 at 12:21 AM (Swimming, Life, and Other Stuff!)
    [IMG]254075_2107366964674_1260545472_2526072_4331297_s. jpg (6.6 KB)[/IMG]Whew, a hot, sticky, sweltering day today in Indy!
    After summer school I was really tired but decided to go ahead and swim solo at the Monon. I think they're predicting storms for tomorrow night; this will likely abort Nasti practice if the predictions are correct!

    **200 Swim / 200 Kick / 200 Pull /200 IM / 200 Pull
    **5 X through (4 X 75 alternating free and IM roll) Free @ 1:15 interval, IM @ 1:30 interval

    **10 X 50 @ 1:00 (25 stroke/25 free)

    3,000 scy

    Tonight I helped Marty time a 1 mile road race at the 3 Wiseman's Brewery in conjunction with "The Blue Mile" running shop. The entire event was to benefit "On My Feet". This unique initiative couples runner's with homeless, drug addicted, or mentally ill adults who are working to get "Back back on their feet" and connect again with a productive lifestyle. Through a 9 month course of running and talk therapy the recipients gain self-confidence, discipline, and a fitness lifestyle that will help them make the transition to a self-supporting and fulfilling life.
    We took 150 numbers down to the brewery thinking it would be a great night if we hit 100 runners. Needless to say the runners wrapped the registration line around the parking lot and the race ended up starting 30 minutes late in order to fulfill all the registrations. We ended up with over 300 runners/walkers!
    Each participant received their choice of a pint of delicious beer and lots of random prizes after the run! There are 5 more races throughout the summer at various other craft brewery's in the greater Indy area!

    254075_2107366964674_1260545472_2526072_4331297_s. jpg (6.6 KB)


    Updated June 10th, 2011 at 07:07 PM by Bobinator

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  12. Wednesday, June 8, 2011 7:30pm Lactate Double

    by , June 8th, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Went in to the YMCA for a little more tonight, didn't really have a plan ahead of time, kind of was a last minute decision to swim.

    Warmup:
    400 Free
    400 Pull
    200 Free

    rested about 3-4 minutes trying to think of something to do.

    5 x 100 Free AFAP @ 3:00 from a push
    just floated and kicked gently out around the flags and back between each, trying to slow down the breathing.
    -- went 58, 59, 59, 58, 59

    500 EZ Free
    ------------------
    2000 Yards + 2900 from the A.M. = 4900 for the day.

    Those 100s were a little tough. Not a whole lot of recovery time, and my muscles were starting to feel the burn after 3 of them. It was good to do some fast swims like this in a practice.
    Now it's time.

    Updated June 10th, 2011 at 10:09 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  13. Wed., June 8

    by , June 8th, 2011 at 09:57 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    back extensions, 25 x 2 x 15
    flutter kicks on bosu, 2 x 50
    power wheel roll outs, 2 x 15
    chin ups, 4 x 4
    knee tuck jumps, 2 x 10
    power squats, 140 x 1 x 10, 160 x 2 x 10, 180 x 1 x 10, 200 x 1 x 10
    hip hinges, 30 x 2 x 10, each leg
    push press, 50 x 2 x 10
    skull crushers, 50 x 2 x 10
    -- Went too low on the last one and dropped the bar behind my head. First thought: oh no, my shoulder. But it seems to be fine. Going to ice tonight though.

    20 minutes foam roller & stretching
    -- I can really tell that I have been negligent about stretching lately.


    Reflections on last year of drylands:

    I haven't reviewed my blog yet, but these are the off the top of my head thoughts:

    1. Did a lot more plyos than in previous years -- plyos good. I want a plyo box for my birthday. The scoundrels at my gym have hidden them away.
    2. Did a lot of leg work -- good. My kicking seemed better than ever this season, especially considering the loss of the tech suits.
    3. Stopped doing dead lifts except on a rare occasion for some unknown reason -- probably not good. If I had to guess why, I'd say it's likely because I keep forgetting to bring my gloves to the gym.
    4. Didn't do as much upper body work. I seemed to be obsessed with lower body work most of the year for short course/SDKs. -- probably bad idea for a sprinter. I certainly seem to have less upper body strength at the moment, though not substantially so with the exception of chins & pull ups. Probably did enough lat pull downs to maintain.
    5. I never periodize lifting. Though enough random lifting of the same types or groups of lifts could have the same net effect.
    6. I seem to be recovering more slowly from lifting than in previous years. Though I could just have forgotten how much I whined then.
    7. After ingesting amino acids at all the correct times for a month, I detect no discernible difference in recovery speed. Not sure how quickly one feels the effect from AAs ... might take longer.
    8. I am considering switching to fewer exercises and more sets just to shake things up a bit.
    9. Bikram seems incredibly unappealing when it's 100 degrees outside.
    10. Thoughts anyone?

    I was hoping to go to Rockville tomorrow again, but if the heat wave is still here I may opt to swim inside.

    Very proud that Fort Son's lightweight 4 was All Met (Metro DC) "Best Boat." He's going to learn to scull this summer and row with a couple buddies. College coaches seem to advise no competitive rowing over the summer to avoid burnout during the school year, when they train year round.

    Updated June 9th, 2011 at 04:22 PM by The Fortress

    Categories
    Swim Workouts
  14. It was horrible but wonderful at the same time!

    by , June 8th, 2011 at 05:42 PM (Trying to Train Smarter, Not Just Harder)
    My right deltoid is a little sore this week, but I am plugging along anyways. Today was horrible/awesome at the same time!

    100 free
    600 back/free
    800 with paddles & big fins (this was so exhausting!)
    400 kick, 75 fast 25 easy
    12 x 50 on :50
    18 x 100 on 1:40 in groups of 6, holding the same time throughout, theoretically sprint the last 6 (This was the horrible/awesome part) - I had to get out at 16 to go to work (fortunately!) and used the last 100 (#16) as a cool down.

    Total: 4100LCM

    Commentary: I just realized that about 6 weeks ago, I would have been thrilled to keep 3 x 100's on the 1:30. Now I do it routinely. Also, I was holding 1:23 - 1:24 on the 18 x 100's - which is quite respectable, especially since there was an FSU swimmer (recent grad) who was only holding 1:20's right beside me - and she only had to do 12 x 100 on the 2:00 (Sprinters lane). I've also lost about 10lbs in the past month too. Guess this 'splains why my arms are tired & my pants are looser!
    Looking forward to tomorrow & Friday - I'm only swimming an hour tomorrow, probably only about 3000 or less, and Friday will be 2000 or less & then I leave work at 11am to go to the meet!! Woo Hoo!

    Updated June 8th, 2011 at 09:14 PM by Celestial

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  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/09/11

    by , June 8th, 2011 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are hosting a meet this weekend so we bill drop the yardage and do some shorter stuff.

    LCM
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    5 X 100 1:45

    1 X 200 kick+100 easy swim

    10 X 50 1:20
    odd: easy
    even: build
    All choice

    1 X 100 easy swim

    8 X 50
    odd: 25 sprint/blocks/25 easy
    even: 25 easy/25 build to race finish

    1 X 50 easy
    1 X 50 @100%/Blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000M
    Categories
    Swim Workouts
  16. Tues June 7, 2011

    by , June 8th, 2011 at 03:25 PM (Canuck Countdown)
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    WARM UP
    4 x 100 Free @ 2:00 desc 1 - 4

    4 x
    (25 kick / 25 swim @ 1:00,
    50 kick / 50 swim @ 2:00,
    50 kick / 50 swim / 50 kick @ 3:00)

    MAIN SET
    3 x
    (2 x 200 Free @ 3:00 (held 2:27 - 2:29),
    8 x 25 (200 IM order) @ :30 desc 1-2)

    32 x 25 pull (alt back and free) @ :30

    Total = 4200 meters

    Commentary
    First workout in a week. Felt much better than last Tuesday, when I was un-motivated and only managed 2400 meters before getting out early. I always feel like I lose fitness very quickly after Nationals, but tonight's set showed me different.

    I won two awards at our club's annual awards banquet on Saturday - (1) Male Member of the Year ("for his active involvement with the club on a day to day basis in pursuit of making us a better swim club") ; (2) Most Memorable Swim (for our 4 x 100 Free Relay at Nationals that set a new National record - despite the fact that my teammates were very tired and extremely hungover after an bender that didn't see them back to the hotel until 4:00 am!).
    Categories
    Swim Workouts
  17. Partners, Progression, Popov and Periodization

    Partners

    First, today's main set, team practice scy, had my own lane.

    4x400 on 5:05 hold 1:10 pace
    - rest went from ~25s to 20 on last
    - started at just over 1:10 and faded to just over 1:11.
    - only 6 hours sleep last night (low for me)
    - calorie debt

    Because of the last two points, I was actually worried I wouldn't be able to make the interval at all, but ended up surprised with the set. Lack of sleep usually impacts my workout a lot. Being in calorie debt for two weeks, I expected to fade toward then end, that and the fact my endurance still kinda sucks.

    After practice coach Anna asked me if I work harder when I trained solo or when Josh (the new fast guy) was swimming next to me. I thought it was a good question and the answer probably varies for everyone, so here is my answer. I work consistently harder when Josh is swimming beside me (or behind). Not having Josh at practice for the 400 set made no difference, but I took the set after the 400 set much easier than I would have if he had been there. He still lacks the endurance to push me on the longer distances, but he is never more than a stroke or two behind on short rest 100s and speed work is usually a race.

    Progression

    On the way home from practice I was thinking about how hard it is to determine if you are moving in the right direction in swimming. Lifting is very straight forward, lift more weight or more reps or you are not progressing. Meet times are infrequent and test sets are either so frequent that they don't consistently show improvement or so infrequent that they don't provide regular progress updates. I am not saying that test sets and meet times are ineffective just less obviously define progress. To avoid falling into a rut with training, constant tracking of practice times seems necessary. My training seems to be more consistently intense when I am logging my practices with details on pace for the main sets.

    Popov

    Driving to work I was thinking of the mental discipline swimming takes. I get up at 4:18am most mornings to go swim, and I am pretty happy with that as far as discipline goes, but imagine Popov back in the day training with Gennadi Touretski. The mental discipline to put forth the effort to go within a couple percent of your goal time every time he stepped up on the block must have been ridiculous. I am looking for a tiny bit more mental discipline, to push just a little outside my comfort level regularly, and that should result in speed improvements. Assuming that whole adaption to stress theory is right.

    Periodization

    Hans Selye is known for his work on the biological stress/adapt relationship. He had a theory that an exercise was nocuous to the point of being able to cause death if the load was too large or too frequent, but repeated sub-lethal exposures to an exercise would lead to tolerance of the exercise.*

    I like the idea that my training is sub lethal but I need to spend more time closer to death and seek failure more often

    This stress/adapt effect leads organizers to plan around projected adaption rates and thus we have periodization (one version). At a low level, periodization is starting to seem more of a distraction than a help. It makes sense as a time management tool, for example if you have 6 training objectives of equal value and time cost and six training days per week, one day per objective. But maximizing progression would seemed hindered if a three workouts week consisted of 1 hard 1 moderate 1 hard, disregarding how the swimmer feels.

    On a macro level it still makes sense to me. It is pretty obvious that tapering should be done before a meet and not randomly at the beginning or in the middle of a season. For now, my micro period only specifies donkey distance on Sunday, when I consistently have time to train more than an hour.


    * Practical Programming for Strength Training Rippetoe & Kilgore
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  18. When things aren't easy

    Today I met up with a friend to do a workout at Riverbank. One of my TNYA teammates showed up as well, and we all three ended up sharing a lane, and doing some of the same sets. I was pretty tired today and not feeling great, so it was nice to have friends to buoy me up. The goal today was simply to get in some basic aerobic work. Here’s how it went:

    800 lcm warmup

    4 x 400, various combos of fr/bk

    3 x 200 FR desc.
    1 x 100 kick
    2 x 200 FR, steady pace
    1 x 100 kick
    1 100 FR fast
    1 x 100 kick

    5 x 100 IM

    400 warmdown + play

    Sometimes when I’m struggling in a workout, I try to think of 5 things that are going right, so that I can remind myself of them when I start thinking about how much longer the set will last, or how slow I’m feeling. I don’t often have to do this—I’m usually pretty good at staying positive and happy when swimming—but when I do, it works surprisingly well. (I think I picked up this trick at a swim clinic I went to). Usually there’s some reasonably good part of my swimming—streamlines, catch, rotation—that I can focus on, but today this was my list:

    · My goggles are amazingly clear. (They were a new pair).
    · My swimsuit fits me just right.
    · I really like both my lanemates.
    · Breathing to my left side feels a little more natural today than it did yesterday.
    · I have leftover prosciutto and melon to snack on after workout.

    (That last one wasn’t actually about my experience in the pool, but it probably cheered me up most of all!)

    Tomorrow will definitely be a rest day, even though I’ve already had one of those this week.
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  19. Another Distance Day....

    by , June 8th, 2011 at 12:32 PM (Year Three: The Road Back)
    These back-to-back distance days are proving to be a challenge. But.... If it doesn't kill me, it will make me stronger. Right?!

    I'm trying to get a read on how crowded practices at the school will be. Monday and Tuesday were pretty packed; today was a bit lighter. Still, there were three in my lane and, since we went through the main set three times, we each led one round. For the distance-type workouts, the swimmer always has the option to swim, kick, or pull as they wish. What I did is in parantheses; change as you want. Since my lane mates are quite a bit faster than I am, when I led the last (and quickest) round, I wore my fins the entire round.

    Here's what we did:
    300 Warm-Up
    1 x 200 Kick on 4:00
    3 sets:
    - 1 x 400 on 7:00 (moderate free, hard kick, moderate free)
    - 1 x 300 on 5:00 (hard free, moderate kick, negative split free)
    - 1 x 200 on 3:30 (moderate free, negative split kick, moderate free)
    - 1 x 100 on 1:45 (negative split free, moderate kick, AFAP 100)
    300 Cool-Down
    Total Yards - 3900

    By the end of this practice, I was absolutely exhausted. I did, however, finish the last set (which was questionable in my mind). Since I was leading the lane, however, I didn't want to "wimp out" and I just kept going. YAY!

    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  20. Wed Jun 8th, 2011 LCM

    by , June 8th, 2011 at 10:34 AM (Ande's Swimming Blog)
    Wed Jun 8th, 2011 LCM

    Lifted weights

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:04
    wore FS PRO jammer
    swam with nate, Mike, chris, Tyler, todd & James s
    beside Larry, Sharon, & Pat


    WARM UP
    1000
    did 20 x 50 on 45

    Main SET: LCM

    3 x 500 desc done 50 fl 100 bk 150 br 200 fr
    go when last person in you lane touches

    10 x 50 k on 50

    5 x 200 on 3:20 done
    25 fl fast 25 fr easy, same with bk, br & fr

    assigned 10 x 50 k w fins on 40
    did 6 x 50 k flutter with board no fins
    rest 1:00 before last and went 38

    assigned 400
    did 200 easy

    rest 2:00

    50 fl fast
    went 27


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Categories
    Swim Workouts