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  1. 3/12/12

    10 min choice

    8 x 25 stroke r/10 descend stroke count
    1-4 back
    5-8 breast

    2 x through, rest 5 between each 50
    4 x 100 (50 fly/50 back)
    4 x 100 (50 back/50 breast)
    4 x 100 (50 breast/50 free)
    100 EZ

    round 1 , work on stroke technique/turns
    round 2 , put on fins and work on SPEED

    400 IM @ 80%
    Stay long

    100 EZ

    200 IM SPRINT

    200 w/d

    4300

    The main set was really two sets of 24 50's with 5 seconds rest and wasn't too bad. The 400 IM wasn't too bad. The 200 sprint at the end was painful and slow. I gave it all I had but had run out of gas. The focus today was mostly about form. I could really tell that I hadn't been in the water since last Thurs.
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  2. 3200 - 12 Mar

    by , March 12th, 2012 at 08:53 PM (Nobody Special)
    100 warm up

    400 - 300 - 200 - 100 free

    10x50 fly kick

    5x100 back

    5x50 breast
    5x50 fly/easy

    100 warm down
  3. Last swim in Dallas

    by , March 12th, 2012 at 08:49 PM (Chowmi's Blog)
    This is Spring Break week! We decided to leave a few days later to make sure our assistant is ok on her own. Her husband passed away last Wednesday while she was at work. We didn't know if she would work this week, so Breck was on hold. But, she wants to get back to her routine and keep busy, so we are off to Breckenridge tomorrow AM!

    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 10 sec cords; easy sprint with paddles

    8 x 50 on 1:15
    free with PFS
    smooth, but amazingly fast 35-33's

    100 easy

    4 x (15 seconds no breath, immediately (that means no breath) into a fast 25) on 1:30
    This was really hard on #3 and #4. I took 1 breath on each of the last 2, and made the first 2.

    100 easy. lots of breaths!

    8 x 25 on 1:00 monofin fly! no breath.
    100 easy
    4 x 50 kick on 1:15
    TYR burner fins; kick on sides

    100 easy

    6 x Dives to about the 15m

    100 easy

    The End

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

    Alright! Awesome workout today if I do say so myself. I still felt rushed at the end, since I had to eat lunch, pick up one daughter and then the other, and we were on a really tight schedule to make it through Braum's for ice cream and then back down for their swim practice.

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

    Next up: Outlet shops at Silverthorne, here I come!!!!

    PS - Jerkey wagon on Main street, here I come!!!!
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  4. Monday, March 1

    by , March 12th, 2012 at 04:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    5 x 100 @ 2:00
    smooth 50 back + 50 breast
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    24 x 25 w/fins
    odds = up tempo @ :30
    evens = EZ @ :45
    -- 6 free, :30 rest, 6 back
    100 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    -- went 8 mid-highs
    50 EZ

    4 x 25 scull
    50 free

    Total: 3050

    hottub, 15-20

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

    Springing forward, clock wise, never agrees with me. I figure it'll take about 2 weeks to get back on my prior schedule. Good thing the Albatross is an afternoon meet!

    Felt Ok today. Scapular area is still sore. I think maybe all the scapular stretching I've been doing is contributing. I'm just going to rest it today.

    I saw the Harvard LCM Champs might be the first weekend in June. I thought this might be a good alternative to Omaha ... But I see on the calendar that I have both crew and track conflicts that weekend. Schools get out the end of June here. Like Fort Son, Teen Fort will row on a heavy weight 8, possibly all season. The HS coach doesn't really believe in lightweight rowing. Huh. Unlike Fort Son, she is fine with it as the high school team has outstanding heavyweights.

    I received the Arena Carbon Pro I had pre-ordered for nationals in the mail. They sent me an open back instead of the closed back I ordered. But I can exchange it if I want when they get new stock. I think I'll wear m Arena X-Glide (closed back) at the meet this weekend and Zones next month. The fabrics on all the new kneeskins, except the FS3 which is decidedly thicker, feel fairly similar. I'll be interested to see how the Arena feels in the water compared to the LZR Elite I've been wearing for 2 years.

    I'm worried about Fort Son. He's been getting worse. Now that they think his liver enzymes suggest it's inactive mono and that he has some other rare infection. Could be many many different things. He's having urine, blood and muscle enzyme tests tomorrow, but they don't seem to have much hope about being able to identify it. They are also testing for really horrible things like leukemia, though they think it's highly unlikely. At least it's not some crazy life threatening infection as he is back to rowing, though not even close to his usual level. He leaves Wed for his spring training trip in TN. I feel really badly for him. He trained really intensely all summer-fall-winter. And I just hope he'll be better soon; he's having some trouble just getting through finals. I'm a bit of a freaked out mommy at the moment.

    Updated March 12th, 2012 at 07:45 PM by The Fortress

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    Swim Workouts
  5. Workout 03/12/12:

    by , March 12th, 2012 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    8 x 50's
    - odd: kick on :60
    - even: Quarter Strong FR on :55

    25 EZ, 50 FR fast (27.12), 25 EZ

    8 x 25's on :30
    - odd: stroke drill
    - even: Burst and cruise 8/10/12/full

    4 x 75 on 2:00
    - 2 FR (43+, 44-)
    - 2 Back (49-, 48+)

    4 x 25 AFAP on :60
    - 2 FR (12.43, 12.39)
    - 2 BK (14.54, 14.37)

    200 easy and out (including some back starts)
    (solo/Rec/2400 yds/65 minutes)
    -------------------------

    Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.

    It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.

    You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.

    Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
    Categories
    Swim Workouts , Planning
  6. Monday 3/12/12

    by , March 12th, 2012 at 01:50 PM (The Labours of SwimStud)
    I did this one today...felt a bit off which is OK after the time change, and for the first day of recovery/rest

    Warm Up
    500 choice
    8 x 25 shooters w/fins @ :40
    8 x 25 no breath free @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    1 x 50 AFAP, from blocks if possible
    150 EZ

    1-2 x (5 x 100 w/fins + X yards EZ):
    1 = 25 fast + 75 EZ @ 2:00
    2 = 35 fast + 65 EZ @ 2:00
    3 = 50 fast + 100 EZ @ 4:00
    4 = 100 fast @ 90% + 200 EZ @ 6:00
    5 = 100 AFAP broken @ :15 each 25 + 200 EZ @ 6:00


    4 x 25 scull
    100 dolphin dive

    Total: 2500/3400
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -03/13/12

    by , March 12th, 2012 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:20 3:00
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    8 X 25-half blast kick/half swim :45
    1 X 100 swim -

    4 X {3 X 50 1:15 Choice
    #1:easy #2:build #3:fast

    1 X 75 easy -
    1 X 100 blocks @ 100%
    1 X 75 easy -

    1 X 300 4:00
    1 X 200 2:40
    1 x 100-fast- 2:00
    Three rounds. 100 is fast on each round.

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  8. Monday, 3/12/12

    by , March 12th, 2012 at 11:29 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    300 free & back
    3 x 100 w/paddles @ 1:45
    3 x 100 w/fins @ 1:45 strong
    4 x 25/1:00 afap

    Main Set (1500)
    6 x broken 125 @ 6:00
    (all free)

    50 @80 - 85%/:50 -went 35-36 on these
    50 @ 90%/:45 - went 33-34 on these
    25 @ 100% - went 16
    125 ez

    Kick w/fins (400)
    2 x the following
    25 shooter/:45
    50 streamline dolphin/1:15
    25 around the world shooter/45
    50 streamline flutter/1:15
    50 swim with over kick/1:00

    Warm down
    200 easy

    Total: 3100 yards
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  9. 03.12.12

    by , March 12th, 2012 at 09:01 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp ~85. Felt cruddy but swam pretty fast (for me).

    SCY

    400 Warm up

    4 x 100 - 1:30 (Held 1:10 on all 100 free today)
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Fly)
    50 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Back)
    150 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (Kick: 1st 25, 4th 25, 1st 50, 2nd 50)
    4 x 75 - 1:10 (1st 25 Breast)
    100 Easy

    4 x 100 - 1:15
    50 Easy

    200 IM Timed (2:34.5)

    200 Cool down

    (4850 Total)
    Tags: 200, i m, timed
    Categories
    Swim Workouts
  10. LCM recovery day....ya right...

    by , March 12th, 2012 at 07:20 AM (Mixing it up this year)
    I feel like I work just as hard as normal. My time from the block was good for that early in the morning. I am also feeling the DOMS from my saturday weightlifting workout.

    I also added a 50 to some of the EZ swims so that I could end up at the side my workout sheet was at.

    I also love being back to normal time. No more 3:30 wake ups! Allergies still causing breathing problems but I'll get over it.

    500 free w/zoomers
    8x25@:40 shooters
    8x25@:40 no breathers (i needed at least 2 per 25)
    100 EZ

    8x25@1:00 brust + cruise. 4 fly kick 4 swim
    100 EZ
    50 from block AFAP went 36 (my best time is 32.8)
    150 EZ

    5x100's w/zoomers as
    1=25 fast 75 EZ @ 2:00
    2=35 fast 65 EZ @ 2:00
    3=50 fast 150 EZ @ 5:00 went 37 on 50
    4=100 fast 200 EZ@6:00 went 1:15 on 100
    5=100 fast 200 EZ@6:00 the 100 broken at 25 for :15 R

    Total 2500 meters
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  11. Eating my way through New Orleans...

    by , March 11th, 2012 at 10:02 PM (Alex's swim journal)
    It seems like forever since I posted here on Wednesday night, right before leaving for the Big Easy. I never actually got to swim down there; I was having too much fun enjoying the weather and touring around when I wasn't in conference sessions.

    I'm pretty sure I would gain weight if I lived there, and here's why...

    Breakfast (actually closer to lunch) on Thursday at Cafe du Monde:
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    Dinner that night was the old stand-by, red beans and rice w/ sausage:
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    After another breakfast of beignets and cafe au lait, I observed a Lenten Friday with catfish po-boy and seafood gumbo:
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    Yesterday's lunch was a drippy muffaletta:
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    I'm glad I had the cole-slaw instead of the fries on the side because the green olives in the sandwich (which are wonderful btw) are pretty salty, but the coolness of the slaw balanced it out perfectly.

    On all of these pictures I only remembered to take out my cell-phone camera after I'd tasted that first bite or so (the food magazines never show the dishes with big chunks missing!). I would be sitting there thinking "Man, this tastes so awesome I should take a picture of it!"

    Oh yeah, and iced tea tastes better in N'awlins.

    I didn't have the heart to step on the scale first thing this afternoon when I finally got back to the Kenosha YMCA; I waited until after a 6K swim (2 hours and 3 mins), sauna, and steam, then with shame in my heart stepped up to face the music (and it wasn't the great street jazz of the Big Easy!): 174.5 ... phew! OK, not so bad... that's "within the margin of error." I normally like to be in the 170-171 range after a long swim, but I've seen a lot of 173-174s the last month or so.

    All in all, a nice break. Now back to the "regimen."

    One last photo for now; it's nice to see that it's spring somewhere in early March... some nice blooms on Jackson Square:
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    Updated March 11th, 2012 at 10:56 PM by mcnair

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  12. Workout 03/11/12:

    by , March 11th, 2012 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk/200 im drill

    6 x 50 kick on :55
    2 x 100 fr on 1:30
    - 25 dps, 25 fast

    6 x 75 bk on 1:10
    - focus on underwaters
    4 x 50 fr on :45
    - quarters strong

    Two times through:
    4 x 25 on :30
    - odd burst and cruise (6/8)
    - even fast
    -- 1st round: odd free, even back
    -- 2nd round: odd back, even free

    200 easy and out
    (Solo/Rec/2650 yds/45 minutes)
    ------------------------

    Had a nice swim today. My right foot has four blisters from the fin workout yesterday - I've been using the liquid bandage stuff for the sting and the protection. Question for the night: pop the one intact blister or leave it alone?

    With the Harvard meet starting for me this Friday, I am in taper mode. I feel like the 75's are useful and took the idea from That Guy's weekly report. I was able to hold :52's, and was really working the underwaters. I think that is my best opportunity to drop time this weekend.

    I then went into some speed play with the quarter strong and burst swims. So far everything is "feeling good" in the water, so I am looking to beat my seed times for the events this weekend. (I entered my fastest times for all events, save the 200 breast - I'll be happy to get under 3 minutes )

    The results from the Simon's Rock meet have been added to the database, and you can see my swims and splits here. Remember, that 200 free time is actually a 200 Fly

    Updated March 11th, 2012 at 09:17 PM by rxleakem

    Categories
    Swim Workouts
  13. I just ordered P90X!

    by , March 11th, 2012 at 08:01 PM (Chowmi's Blog)
    I just ordered P90X!!!

    Somewhat of an impluse buy. I know this came out of nowhere as I have never blogged about it or even hinted that I was ready to bring it on, anywhere, or anyhow.

    I'd like to thank chowsh for convincing me i'm actually only paying "half price" for when I give them to her, heh heh!

    One has to wonder the demographic makeup of people who order this stuff - first, they keep trying to get you to pay in installments. Then to check-out, you have to go through about 7 screens of upsells, which are also on payment plans. Finally, the last screen lets you pay for it all at once, thank you very much, yes, I do have a real job and can afford it on one credit card billing cycle, geez!

    Ok, but I got to thinking I really like doing my made-up circuits at the gym, but am not creative enough to modify my exercises or movements. I'm sort of burned out of swimming so much, and only interested in dabbling in the pool, so it seems a really good time to do something different, though i'm not interested in weight loss or in a non-swimmer's build, but rather in an assortment of excerises that I can do at home that start out at a more advanced level.

    Maybe i'll love all 12 DVDs, but i'm pretty sure I could use enough tips and exercises from all of them to justify the $150 total cost, with SH, etc. Plus, I can regift to chowsh!

    +++++++++++++++++++++++++
    Weight day at Baylor!

    Today I went a bit easier, doing about 30 minutes of various exercises. I got to about 10 minutes, but realized I forgot the order so I couldn't exactly do a 2nd round, so I just kept making other stuff up and lookin' busy. Then I went down to the weight room and had a monopoly of the 10 to 25 lb free weights. I never noticed today that there was a bottom row, except when I thought i'd have to fight some guy as he was heading for the same rack, but then he got them from the bottom row as I quickly grabbed the 17.5 lb pair on the top row! 4 more chin ups today, trying for higher "quality" by not breaststroking with my legs. Gotta get in pre-shape for P90X!

    Bonus swim:

    400 warm up

    4 x 100's no interval
    swim with PFS

    3 x 100's kick no interval
    tummy, sides, back

    50 easy

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

    I was so worn out from the 2nd gym day that I could not even do another 50 easy at the end. But it does feel really good to loosen and lengthen the muscles after lifting. I also was rushing at the end and extremely aware of the time, the girls went to a movie and were going to be home soon, plus I had to go to the grocery store.

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

    I can't wait to get my P90X DVDs! Of course I am entirely aware that I impluse buy too much; my $125 monofin has not seen much action besides the 3 x 8 x 25's since I bought them. I'm not even sure where I put my nose clips, by the way, now that i'm thinking about it......oh well, they'll probably turn up in the girls playroom at some point, my $1,000 night guard did!
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  14. Sunday, March 11

    by , March 11th, 2012 at 06:24 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises

    2 x 5 altitude drop from high box + squat jump

    35 minutes foam roller, stretching, yoga


    Swim/SCM/Solo:

    Only time for a quick dip in the hot gym pool, which was happily 84 instead of the usual 86.

    600 various

    7 x 50 fly drills
    50 EZ

    20 x 25 @ whatever
    odds = up tempo free w/fins
    evens = EZ
    50 EZ

    3 x 50 burst dolphin kick + cruise
    50 EZ

    Total: 1750 m

    15 min hottub

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

    Took yesterday off as per usual while Mr. Fort went on a 24 mile run. He's been struggling with injuries too; I'm amazed he could do it.

    My shoulder/rhomboid area is feeling better. Predictably, I am now having some neck/trap issues. But I have a massage scheduled Tuesday and can hopefully get all the kinks out. This week I'm going to reprise my workouts from the week of Feb. 27 in prep for the Albatross meet.

    I saw that KPN broke my WR in the 100 back SCM at French Nationals. She didn't say what her time was though. And I still have the NR because she is swimming with her French team. But I am swimming it this Saturday.

    Speedo and Jimby have concocted a plan to go to Nationals in an RV. They are attempting to cajole Stud and me into joining this experiential expedition. As a non-college student and insomniac, I have demurred. Jimby is probably pitching a new article topic already ...
    Categories
    Swim Workouts , Yoga
  15. Sunday Swimming with the Guys 03/11/12

    by , March 11th, 2012 at 04:38 PM (Workout Swimmer)
    So it's been a month since the Auburn meet, and I have 2 weeks until the St.Pete meet. Body is tired and ready to rest. Went to Trousdale today for a quick swim with the guys - was the only girl, is what I mean, among 4 very fast men. They tolerate me, as long as I don't swim in their lane, lol.

    350 warm/up
    9 x 100 on 1:30;3 free, 3 IM, 3 50 k/50s (IM's were descend)
    Goal Sets:
    100 all out, followed by 100 easy on 4:00 (total of 4) - Free, IM, IM, Breast -I'm not going to embarrass myself by posting my times, suffice it to say that I was not as fast as I would have liked, even w/toys.
    500; 75 free/25 breast
    3 x 100 P on 1:20 (90%)
    2 x 50 P on :45 P (90%)
    100 easy
    Total: 3050SCY

    Breast felt off today - Fly felt fabulous. Go figure. Arms (elbows) super achy today, but we did what we could. Goal sets are not one of my favorites, since I truly hate sprinting - I much prefer endurance events, since I am a tortoise, and not a hare. But it was probably good for me, lol!

    Updated March 21st, 2012 at 01:50 PM by Celestial

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  16. Workout 03/10/12

    by , March 10th, 2012 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    My trip to Philly yesterday went well, and thanks to tjrpatt I was able to drop in on the masters practice at Ridley High School. You can check out the details here at his blog . A nice variety, even fins (which I have never used before) and some underwaters. It is really a treat to swim in cool water for a change.

    I updated my pool list. Thanks again for your help, Tom!
    Categories
    Swim Workouts
  17. March 10, 2012

    Warm-up (1200)
    2 x 200 @ 3:20
    2 x 200 @ 3:15, 50 catchup / 50 swim
    2 x 200 @ 3:10, 25 catchup / 75 swim

    Set I (300 / 1500)
    4 x (3 x 25) @ :45 - underwater SDK w/fins, 1 on left side, 1 on front, 1 on right side

    Set II (2250 / 3750)
    Lifted from Water Rat's March 8th workout.

    6 x 100 @ 1:30 - moderate (1:18 - 1:20)
    5 x 100 @ 1:35 - descend (1:20 -> 1:15)
    4 x 100 @ 1:40 - hold fastest pace from above (all 1:16 & 1:15)
    3 x 100 @ 1:45 - descend, starting from pace above (1:14, 1:13, 1:12)
    2 x 100 easy
    1 x 100 fast (1:09)

    3 x 50 @ :50, :55, :1:00 active recovery

    Set III (1250 / 5000)
    3 x 200 @ 3:00, descend 1 - 3
    8 x 50 @ :45 kick w/fins
    10 x 25 @ :45 no-breather

    * 5000 *

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

    I was happy with my times on the third set, I was pleasantly surprised that I was able to descend my times on each set. I didn't think I was going to be able to beat the 1:12 on the last 100, so I was really happy to see the clock when I touched. That is the first time I have broken 1:10 in more than 30 years

    Updated March 10th, 2012 at 10:47 PM by eric.carlson

    Categories
    Swim Workouts
  18. Saturday, 03/10/12

    by , March 10th, 2012 at 07:12 PM (Chowmi's Blog)
    Recap:
    Thurs - off
    Fri- off

    Today, Sat 03/10/12
    Drylands and weights at the gym!
    1. Stations - rope, med ball, burpees, clean & jerks, squats, sit ups, etc - 2 rounds. I would have liked to go 3 full rounds, but I wouldn't have enough time. Each round was about 10 minutes.
    2. Punching bag & kicks
    3. Squats around the track
    4. Various dumbell lifts
    5. Gratuitious 3 dips and 4 pull ups. I don't like our dip station. The arm grips are too far apart, and so it is very uncomfortable on my left shoulder. In college, the bar dip was V-shaped, so you could grip it where it was comfy for your frame.

    Bonus swim!

    400 warm up

    4 x 10 sec hard kick against wall

    100 easy

    4 x 25 assisted - used Speedo B&O fins
    on about 1 min

    100 easy

    2 x 25 on 1:00 fast
    50 easy
    2 x 25 on 1:15 fast
    50 easy

    100 easy

    300 kick
    tummy/sides/back no fins

    3 x push + 6 strokes strong

    100 easy

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

    Today I had extra time so made the most of it! I don't usually like to lift and swim, but I had the time today, and probably won't on the weekdays. I'll do a more recovery swim tomorrow, but I want to make the strength training part the first workout priority. I don't usually include commentary on the stretching exercises, but I do about 15 mins most days, usually when I can squeeze it in at home.
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  19. March 9, 2012 - Heart rate set

    Warm-up (1600)
    2 x
    4 x 100 free @ 1:50 1st round, 1:40 2nd round
    4 X 50 drill, IM order
    4 X 50 kick, IM order

    Set I - Heart Rate Test (2000 / 3600)
    8 x
    200 @ 3:45
    50 @ : 1:00
    Swim 200s at 70%, 80%, 90%, 100%, 100%, 90%, 80%, 70% and record times and heart rate
    Take pulse for 10 seconds at 3 time points after each swim:
    * Immediately after touching the wall
    * :30 after touching the wall
    * 1:00 after touching the wall

    Set II (500 / 4100)
    20 x 25 @ :30 no-breather

    Wrap-up (200 / 4300)
    200 easy

    * 4300 *

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

    The Heart Rate test set is from Week #8's High Volume Workouts, [ame=http://forums.usms.org/showthread.php?t=20226]Workout #1[/ame].

    It was a fun set and the swim felt decent. I am not sure that I hit the percentages, but I managed to descend to and from the "100%" swims and my heart rate went up and down accordingly. Here are my times and the sums of my heart rate samples:


    * 70% -- 2:43 54
    * 80% -- 2:37 56
    * 90% -- 2:34 56
    * 100% - 2:32 58
    * 100% - 2:31 54
    * 90% -- 2:35 55
    * 80% -- 2:36 48
    * 70% -- 2:39 51


    The article Patrick links to says to create a "pulse plot" of the sum of the pulse counts versus the swimming speed. A little bit of spreadsheet magic and:



    WTF, that doesn't look much like the graph in the Salo book! The best-fit lines through the data sets on that plot fit the points fairly closely, but not on mine... To try to see what happened, I use all of the heart rate samples instead of just the sums:


    * 70% -- 2:43 23 19 14
    * 80% -- 2:37 23 19 14
    * 90% -- 2:34 23 19 15
    * 100% - 2:32 24 20 14
    * 100% - 2:31 23 18 13
    * 90% -- 2:35 23 19 13
    * 80% -- 2:36 22 14 12
    * 70% -- 2:39 22 15 13


    to create a graph and plotted a best-fit line for each sample period:



    From this I see that there was a huge amount of variance in my heart rates taken 30 seconds after a swim. What would cause this?

    Maybe part of the problem is that there isn't much difference in the speed between the "70%" and 100% efforts. Or maybe it is because my fastest heart rate was only 144. Or maybe the problem is that I am not in very good shape yet!

    Several times when I was taking my heart rate, I noticed a significant decrease in rate during the second sample (30 seconds after finishing). It was a strange sensation, the rate suddenly dropped significantly and stayed at the lower rate. Somewhat similar to the RPM change that happens when shifting a car to a higher gear. I don't know that this had anything to do with anything, but it was a strange feeling.

    Do these results say about my condition, or will they only have meaning once after I try this set again?

    Updated March 10th, 2012 at 10:48 PM by eric.carlson

    Categories
    Swim Workouts
  20. Really stepping it up now - and feeling good

    by , March 10th, 2012 at 04:48 PM (Nobody Special)
    * Had a killer workout today. I had to wear fins for most of it but this is by far the most intense work-out in the pool for me since this spine injury hit me back in January. Here is the work out:

    4200 yds total
    100 warm up

    4x400 free (1 m)

    4x300 free (1 m)

    4x200 free (1m)

    4x100 free (1m)

    100 warm down


    *Didn't get to log yesterday's work out. Here it is:

    2400 yds

    100 warm up

    10x100 free

    10x50 back-kick

    5x100 back

    8x25 fly

    100 warm down
    Categories
    Swim Workouts