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  1. Wednesday, May 30 2012

    by , May 30th, 2012 at 03:13 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Typical SWF early summer day with scattered clouds and hourly forcast for 30% chance of thunderstorms throughout the day. Air temp of 82, LCM pool at 77 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 500 to 5K OW race pace
    15 min talking with lanemate Karl

    *Set 1* - LCM
    2000 FR broken 5K tempo & pace

    Swim as 5 rounds:
    • 2x50 on :50
    • 1x100 on 1:40
    • 2x50 on :45
    • 1x100 on 1:30


    Results:
    • 50s ave @ 38
    • 100s ave @ 1:18


    EZ 200

    *Set 2*
    2000 FR straight swim with paddles
    • Time: 25:58


    EZ 100 FR

    Comments
    After 5 days off, one would think it should be like a taper, but I usually tend to feel that I begin to regress with breaks longer than 3 days where there is very little or no swimming. The warm up felt excellent, but entire rest of the workout I felt like I had to work hard for average to slow results.

    Over the last six weeks my coach really helped me to take on physical and mental challenges in swim workouts. He pushed me beyond my expectations and strongly believed I could go beyond my comfort zone attaining new levels of swimmming endurance, speed and confidence to set goals. One of the first positive results was a 5K OWS in 1:18.

    Now I will try to continue that momentum as my coach needs to take time off, perhaps indefinitely, to focus on personal health and recovery. I am truly thankful for the time I had with him, and feel a bit selfish that he even gave me and our small group so much of himself. So I sincerely hope and pray everything will go well for him.

    School is out in Lee County, SWF - so my 9yr old daughter came with me to swim next to my lane during warm up. Then she got out to do her Kumon worksheets, read her AR reading list books, and work on her writing Journal. I appreciate her support so much, and when she is not up to it or we have other plans, on those days I will go to our HOA pool early am.

    Updated May 30th, 2012 at 03:49 PM by fdtotten

    Categories
    Swim Workouts
  2. Wednesday May 30 - AM Swim

    Santa Clara Swim Club Masters - LCM
    Steve coaching

    200 swim before practice began
    4 x 50 @ 1:05, 25 drill + 25 free
    4 x 50 @ 1:10, 25 stroke + 25 free

    8 x 50 @ 1:15, flutter kick w/out board, one arm stroke per 10 kicks

    2 x
    * 3 x 150 @ 1:45, 1) 50 strong + 100 long, 2) 50 long + 50 strong + 50 long, 3) 100 long + 50 strong

    50 easy

    2 x
    * 25 easy + 25 fast
    * 25 fast + 25 easy
    * 50 fast
    * 50 easy
    1st round free, 2nd round stroke for fast

    150 easy

    ** 2500 meters **


    *******

    I know we went more than 2500, but can't remember what else we did.

    The pool was crowded as our group had only two lanes because the national team was in the water for an extra half hour or so. Lots of activity on the deck, and not so much attention from the coaches, as people scrambled to get ready for this weekend's Santa Clara International Swim Meet, the last leg of the Grand Prix Series. Sad to say that I will be out of town this weekend so I am going to miss the whole thing . The Japanese national team was stretching out on the side of the pool as I left the locker room, would have loved to stick around and watch them swim for a few minutes but had to get to work...

    Updated May 31st, 2012 at 12:40 AM by eric.carlson

    Categories
    Swim Workouts
  3. Fifty Shades of Grey 5/30/12

    by , May 30th, 2012 at 11:04 AM (The Labours of SwimStud)
    ...no not the book, sorry. That was the sky this morning...and it matched my mood. I didn't really get into this swim; it was a "going through the motions" swim. Last night was very hot and heavy, and no, not like in the book.
    The A/C isn't working at home so I had trouble sleeping in the heat even after a fierce T-storm...add to that a snoring spouse who would going into hyper-drive every time I began to drift off...I felt like crap this am.
    anyhow I did one of Fort's but opted to do some technique focus pulling instead of kicking as my ankle is not happy with kicking.

    Warm up:

    200 swim
    200 IM drill
    200 kick
    100 scull

    Main Sets:

    4 x (5 x 50 w/fins) @ 1:00/1:10/1:15
    1 = 15 UW + 35 build
    2 = EZ
    3 = 25 fast + 25 EZ
    4 = 25 UW + 25 build
    5 = EZ
    masters minutes<---wasn't sure what this meant.

    5 x 100 stroke @ 2:00/2:15
    50 @ 200 pace + 50 perfect technique
    All Breast

    5 x 100 pull w/ snork @ :20-:30 rest.
    BR, FL, FR,FL, BR
    300 EZ

    Total: 3000

    Updated May 30th, 2012 at 11:23 AM by SwimStud

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  4. 05.30.12 - Wednesday workout #04

    by , May 30th, 2012 at 08:43 AM (Pete's swim blog)
    Swam w/ Dave and Dave. My fly was on today. Made this workout a lot easier.

    SCY

    400 Warm up

    4 Times through:
    * 25 Kick - :30
    * 25 Fly/25 Free - :45
    * 25 Kick/25 Fly/25 Free - 1:15
    * 25 Kick/75 Free - 1:30
    * 100 Free - 1:25
    * 100 Free - 1:20
    * 100 Free - 1:15
    50 Easy

    5 x 200 IM - 3:30 (2:42-2:45)
    100 Stroke - 2:00 (backstroke, recovery)
    200 IM - 3:00 (2:50)
    300 Free - 4:00 (3:40)
    Really happy w/ the 200 IMs. When fly is working and backstroke isn't getting in the way, IMs are almost fun. I backed off on the final IM so I could hit the 300 free pretty hard.

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  5. still really sore from weights, not sure if I have legs

    by , May 30th, 2012 at 07:41 AM (Mixing it up this year)
    My arms and back muscles were very tight today. I seemed to be able to keep up with the slow lane next to me but that was it during warm up.

    The AFAP swims actually felt good and strong. It only hurt when I swam slow.

    I would have to guess that my VK sets were each about 150m for 5 minutes. I guess I need to break out the Compex unit to warm my muscles down.

    500 free
    100 1 arm fly

    2x(4x50) as 15m AFAP + cruise, 20m AFAP + cruise, 25m AFAP + cruise, 35m AFAP +cruise
    100 EZ after each round

    5:00 VK as :15 VK scull hands close, :15 VK arms and hands out, :15 VK elbows out, :15 VK streamline (drowning)

    6x100@2:00 kick w/fins descend 1-3 and 4-6 went 1:45,1:35,1:30,1:51,1:38,1:28
    100 EZ

    5:00 VK as 1:00 flutter, 1:00 dolphin, 1:00 breast, 1:00 dolphin, 1:00 flutter

    6x50@1:30 kick w/fins best average went :41,:44,:43,:41,:42,:41
    (the slower ones I had to get around the MANatees)
    100 EZ

    5:00 VK as :10 AFAP :20 EZ
    100 EZ

    Total 2850 meters

    My legs are now totally spent. I just hope the fat comes off them!

    Updated May 30th, 2012 at 09:06 AM by Donna

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  6. Tuesday, May 29, 2012 5:30pm or so

    by , May 29th, 2012 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Not sure exactly what time I started my workout, but it was 5:25-5:30pm. My set was borrowed from JBS's blog earlier today.
    Start time was relavant, because the whole workout is on interval, and keeps you going for the most part on as fast of a pace as you can handle. So in a sense, you decide how much pain you want to endure.


    The Set...from JBS:
    Decided to do the swim/swim set

    start at 2:15; two swims -- 150/125. Drop 5 seconds after each pair, drop a length when you get less than 5 seconds rest on the longer distance
    150/125: 2:15, 2:10, 2:05, 2, 1:55, 1:50, 1:45 (1925)
    125/100: 1:40, 1:35, 1:30 (675/2600)
    100/75: 1:25, 1:20, 1:15, 1:10 (700/3300)
    75/50: 1:05, 1, :55, :50 (500/3800)
    50/25: :45, :40 (150/3950)
    did one 50 on :35 (went :32), then pushed off for an easy 50 cool down (100/4050)

    No warmup, just get right to it.
    I chose to do 150/150s for the first few rounds just to start aerobic with the same amount of rest, and then start hammering them out. I was completely lost as far as how much yardage I'd been completing during the set (which probably was a good thing). Had my mind known that I'd gone well past 3000 yards, it would've been telling my body to start quitting.

    Interval - Distance Swum (2 swims on each interval - first swim go, second swim relax)
    2:15 - 150/150
    2:10 - 150/150
    2:05 - 150/150
    2:00 - 150/150 (first 4 rounds held roughly 1:45-1:46s)
    1:55 - 150/125
    1:50 - 150/125
    1:45 - 150/125 (went 1:43)
    1:40 - 125/100
    1:35 - 125/100
    1:30 - 125/100 (went 1:26)
    1:25 - 100/75
    1:20 - 100/75
    1:15 - 100/75
    1:10 - 100/75 (went 1:08)
    1:05 - 75/50
    1:00 - 75/50
    0:55 - 75/50
    0:50 - 75/50 (went :48)
    0:45 - 50/25
    0:40 - 50/25
    0:35 - 50/25 (went :31)
    0:30 - 50/25 (went :28)

    100 EZ cool down

    -------------------
    4300 Yards - WOW!! I didn't even realize I'd gone that far during the set, and i finished it at 6:25pm, so it was somewhere in the range of 55-60 minutes in length of a continuous set. What a good one. My body was hitting a wall somewhere around the 1:20ish intervals. Almost getting painful, but I had to keep going. I was lucky that the YMCA lap lanes were good tonight. The final half hour I had public swim right next to me across the laneline, and had the beachball in my lane a few times. I saw the kids start to come after it, but that was at the point of my final 75/50 round, so i was moving up on them fast. I felt myself hit the ball with an armstroke, and I'm sure it went sailing somewhere. hehehe purely by accident, but I liked it anyway. :devilishsmirk:

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

    We also got the timelines emailed to us for the upcoming USAS meet this weekend here in town (it's attached below). I like it because I'll be able to get a lot of work done this weekend as well, which means plenty of OT for the week, PLUS three days of swimming in 10 events!

    The plan:

    Friday
    • get out of work at 11:00am
    • warmups at 12:00 noon (only have to be here because of 800 Free checkin)
    • 400 IM 2:30ish
    • 800 Free 4:00ish
    • go home (family life)
    Saturday
    • 5:00am-1:30pm OT work. gotta love $$$
    • pool around 3:30pm warmup a couple length in the deep tank
    • 50 Fly 4:30ish
    • 200 Fly 6:45ish
    • 200 Breast 7:50ish
    • 400 Free 9:40pm-ish!!! It's gonna be dark outside, good thing there's lights out there!
    Sunday
    • sleep in
    • go to pool 2:00-2:30pm-ish (warmup in deep tank)
    • 100 Fly 3:00ish
    • 200 IM 5:00ish
    • 200 Back 6:15ish
    • 200 Free 7:00pm-ish
    Should be a good weekend! 10 fast swims in LCM. This will be my "Omaha" meet of the summer. After this, I don't count on swimming too much. I'll try to do a couple days a week (if I can) purely for maintinence so I don't pack on too many pounds over the summer. Work's gonna get hectic with the cherry harvest starting in about 2 weeks. OT...here we come!
    Attached Thumbnails Attached Files
  7. Tuesday, May 29th

    Swam with Keith, Ray, and Ray's daughter, Kristy. My body still feels tired (particularly aftr having a huge dinner and staying up late with sister who was visiting from out of town) Still, we all pushed each pretty good today.

    3x100 warm up
    5x200 on 3:00 started at 2:40 and took it down to 2:35
    200 Back easy
    8x150 on 2:20 (started at 2:00 and took it down to1:57)
    200 back easy
    8x75 on 1:15 (1:00 down to :56)
    100 kick
    100 back
    100 free
    10x50 free/back pull on :50

    Total 4300
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  8. Workout 05/29/12: noon and evening

    by , May 29th, 2012 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Noontime swim:
    200 FR/200 BK/200 IM drill w/u
    8 x 100 continuous
    - odds: kick
    - evens: FR with Dolphin Dive in Shallows (from Mallory Mead's OW workout thread)

    2 x 100 FR on base/100 (1:20)
    2 x 150 FR on base
    2 x 200 IM mix-mashed
    - odd length = IMO
    - even length = RIMO

    150 easy and out
    (Solo/Rec/2450yds/40 minutes)
    ---------------
    Nice to get back into the water after a long break ... I've seen Mallory list the Dolphin in Shallow dives before (at the flags, go under water, skd then turn at wall, skd out past flags) so I decided to give them a go today.

    Evening
    200 FR w/u

    5 x 500 swum as ...
    - 1 x 400 FR :30sr, 100 Active Recovery (AR) on 2:00
    - 2 x 200 FR :20 SR, 100 AR on 2:00
    - 4 x 100 FR :10 SR, 100 AR on 2:00
    - 8 x 50 IMO FAST :10 SR, 100 AR on 2:00
    - 1 x Noah's Ark pull with buoy
    (Note: Dolphin dive in shallows once/100 on 400s)

    100 Loosen and out
    (Masters/Rec/2800yds/50 minutes)
    -----------------
    I am free from work this week, so I was able to make my semi-annual Tuesday night drop-in with the Masters group. Half the pool was doing a freestyle clinic (all new faces - very positive) and only two others did a workout. I did a modified workout that I found on the marathon swimmer forum, and spent time working on DPS and EVF with a strong two-beat kick.

    So I went with my daughter's band/choir programs from school to a competition in northern Ohio Wed through Sun (including lovely overnight drives on a bus both ways to save $). Checked out the Rock and Roll Hall of Fame in Cleveland on Thursday, splashed about in the resort waterpark Friday before the adjudications, then all day at Cedar Point on Saturday before the results and ride home. No real opportunity to swim, but I had a blast with Emma and her friends. Cedar Point was great - highlight of the day was standing in line for 1hr20min to ride the 17-second long Dragster (0-120mph in less than 4 seconds, then a vertical climb of 420 feet!). Bus ride was not comfortable, but I got some when we got home. Great trip, even with the lack of swimming training available.

    Yesterday Emma marched in the two of the local parades honoring Memorial Day, bringing to an end her 14-year baton twirling participation. It was a great day to honor all of those men and women (and their families)that have served our country and paid the highest price for our freedom.
    Categories
    Swim Workouts
  9. Tuesday 5/29/12

    Tuesday 5/29

    AM only LCM + Crossfit

    600 swim
    400 pull w/ buoy (25 scull/75 swim)
    10x50 @ 1:00
    3 drill
    2 build

    4x100 @ 1:25 swim
    4x50 @ 1:05 kick
    4x100 @ 1:20 swim
    6x50 @ 1:00 kick
    4x100 @ 1:15 swim
    8x50 @ :55 kick

    8x150 @ 2:15 pull w/ buoy + paddles D1-4, 5-8

    200 EZ

    Total: 5000

    Crossfit:

    "21-15-9"

    the following exercises, 21 times each, 15 times each, 9 times each. AFAP for time.

    goblet squats
    burpees
    pull-ups

    final time: 8:24
    Categories
    Swim Workouts
  10. Run, bike, and an eagle

    by , May 29th, 2012 at 06:30 PM (Elise's Fitness Fun)
    Two mile trail run this morning with my dog. Surprisingly, the heat did not bother me too much. Still thinking about the squats and running thing. I might pick up the running but continue the squats but at a very low weight. I like the exercise for simple functional strength.

    This afternoon, I rode my bike in my neighborhood which happens to be very rural. I call it my workout mecca because it is the perfect place to bike and run. Little traffic and not too many dogs. As I was biking down one road, I saw an EAGLE, a real live one, sitting in my neighbor's front yard. It was huge! At first I thought it was a statue, but then I saw it moving and realized it was the real thing. It must have two feet tall.

    Anyway, I rode 10 miles, averaging 17.2 mph. My heart rate for the ride averaged 159.
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  11. Sarasota Y Sharks Masters 5:30 workout: 05/30/12

    by , May 29th, 2012 at 05:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200. 3:20. 3:00
    3 X 100 1:40. 1:30
    Two rounds. Round 1 intervals left,2 right.

    1 X 100 kick 2:15
    2 X 75 kick 1:45
    1 X 100 swim
    Two rounds

    4 X 150 fast + 50 easy 4:30
    Four rounds, all choice

    LCM

    1 X 200 moderate 3:30
    1 X 100 fast 2:30
    2 X 50 fast 1:30
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  12. Tuesday, May 29

    by , May 29th, 2012 at 03:05 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville Swim Center:

    Warm up:

    600 various
    4 x 50 single arm fly
    3 x 100 backstroke

    Speed Work:

    4 x 50 burst dolphin kick + cruise

    4 x (25 fast breast + 25 EZ)

    2 x (50 up tempo back kick + 50 EZ)

    3 x (50 easy speed fly + 50 EZ)

    4 x (25 fast breast + 25 EZ)

    4 x 50 burst dolphin kick + cruise

    100 EZ

    Total: 2500

    RC exercises & Stretching, 30 min


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

    I felt like crap in the water today. Don't know if it was due to too much Memorial Day celebrating, the scorching heat over the weekend or Saturday's intense drylands. Maybe a combo of them all. I've also only had one day off in 2 weeks, so maybe that is catching up to me. Given that, I made no attempts at anything AFAP. Even my bursts were more like 90%. Everything was done on the mega rest interval, dodging around the slow lap swimmers in my lane.

    I ran into Josh & Nick from Curl Burke. See http://reachforthewall.com/2012/05/2...aI-Ho.facebook. They were at the start of a 2 week taper for a final attempt to qualify for Trials. Rather than the standard taper of gradually decreasing yards and intensity, they are doing a drop taper where they don't take "even one fast stroke" until their meet. I don't usually do much more than bursts the last 10 days or so of my taper, but that is even more extreme. It will be interesting to see how they fare. We did agree that most masters don't rest enough.

    I ordered this today: http://www.2xu.com/product/455/Swim-...on-Top/279/285. Lately, my upper body has been feeling much more bashed up than the legs.

    Updated May 29th, 2012 at 08:33 PM by The Fortress

    Categories
    Swim Workouts
  13. Hey, let's go for a swim in Lake Erie!

    by , May 29th, 2012 at 03:03 PM (Life in the (not so) fast lane)
    With a number of open-water swims coming up over the summer, I've been shifting my focus to workouts outside the pool lately. So when I was up in northeast Ohio over the weekend with some time on my hands, I figured it would be a good opportunity to get in a little extra OW practice in Lake Erie.

    The water was 62 degrees, which felt magnificent on a 90-degree day. The downside was that it was really windy out and there were some pretty heavy swells. I kind of got thrown around like a rag doll the whole time. Also, the rocks along the beach are really slippery and I fell on my backside numerous times walking out to and from where it was deep enough to swim. That was kind of embarrassing. Still, I got in a good hour of swimming through some fairly rough water, so it's all good.
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  14. Tuesday, 5/29/12

    by , May 29th, 2012 at 01:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm Up (800)
    200 Swim Free
    200 Kick choice - 100 with board, 100 on back
    200 pull alt. 50 fr/50 back
    4 x 50 on 1:00, alt. Drill/build by 25
    - back & free, 1 arm and fist for drill

    Set #1 (1100)
    8 x 50/1:30 - 1-4 free, 5-8 back
    1 = 25 fast 25 EZ
    2 = 25 EZ 25 fast
    3 = 50 EZ
    4 = 50 fast - free=31, back=35

    4 x 100 Free on 2:00, ds 1- 4 to all out
    - went 1:25 - 1:19 - 1:15 - 1:12

    6 x 50 1:30
    - went 2x fly (39) -back (42) - free (37)
    - was pretty tired from previous set and and times were slow

    Set #2 Kick + Pull (800)
    4 x 100 Kick (board optional)/20sr
    - 1-2 w/board (2:10), 3-4 on back (2:05)

    8 x 50/55; breath every 3rd and hold stroke count
    on each 50
    - was going around 40 with 15-16 SPL

    Warm Down
    100 easy free & back

    Total: 2800 yards

    Did a 34 mile bike ride yesterday that included 2 trips over the summit between Elko and Spring Creek in the adjacent valley. The climb is about 700' in 3 mi. from the Elko side and 500' in 3 mi from the Spring Creek side. Tough on the legs!
    My legs were really tired this morning and felt like they would cramp during the kick set.

    Updated May 30th, 2012 at 01:39 PM by poolraat

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  15. Tuesday May 29

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    Warm-up (900)
    300 swim before practice began
    200 swim, 200 kick, 200 pull

    Set I (1000 / 1900)
    8 x 50 @ 1:15, kick w/fins IMO (dolphin on back instead of breast)
    4 x 150 @ 2:15 kick w/fins, fast

    Set II (1100 / 3000 )
    6 x 150 @ 2:30, pull w/buoy and paddles. descend #2, #4, #6. went 2:09, 2:07, 2:04, 2:03, 2:02, 2:00
    4 x 50 @ 1:00, free breath every 9 strokes

    Wrap-up (200 / 3200)
    200 easy

    ** 3200 meters **
    Categories
    Swim Workouts
  16. 05.29.12 - Tuesday workout #03

    by , May 29th, 2012 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pushed straight through this workout w/o breaks except before the last 400 at the end.

    400 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (did fly)
    8 x 50 Kick - :50 (br)
    100 Sroke - 2:00 (did fly)
    200 IM - 3:00 (2:45)
    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (enough fly... did backstroke for some recovery)
    200 IM - 3:00 (2:45)
    300 Free - 4:00 (3:45)
    8 x 50 Kick - :50 (br)
    100 Stroke - 2:00 (did backstroke)
    200 IM - 3:00 (2:42)
    300 Free - 4:00 (3:40)
    2:20 Rest
    400 Free - 5:00 (4:46)
    Got lazy on the flip turns... could have gone a lot faster if I had paid better attention to these. Still a reasonably good effort after a long workout.

    200 Cool down

    (4200 total)
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  17. Oh how I hurt this morning

    by , May 29th, 2012 at 07:56 AM (Mixing it up this year)
    DOMS from my weightlifting set in this morning. Everything hurt. I was determined that I would still give it all I had left.

    I can tell when I am sprinting I tend to shorten my stroke some and I have a problem finishing the stroke on my left arm. Still working on it.

    200 free
    6x100@:20 RI 50 drill/25 kick/25 swim
    2x50@:15RI scull
    2x50@1:30 torque drill w/ paddles

    6x50@1:00 kick w/fins 25 UW shooter + 25 flutter kick on back
    100 EZ
    6x50@1:30 #1 up tempo #2 DPS #3 8 strokes fast + cruise #4 16 strokes fast + cruise #5-6 negative split
    100 EZ
    6x50@1:15 acceleration kick w/fins slow to middle, stop the sprint to wall
    100 EZ
    100 AFAP went 1:26
    300 EZ
    200 AFAP broken @ 50 for :15 went 42,45,45,44
    300 EZ

    Total 3100 meters

    Updated May 29th, 2012 at 08:31 AM by Donna

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  18. Monday May 28

    Solo at home.

    Warm-up (1200)
    400 swim
    4 x 100 @ 1:50, 50 catchup / 50 swim
    4 x 100 @ 1:40 gentle descend*

    Set I (600 set / 1800 total)
    6 x 50 @ :50 dolphin kick with MF on stomach
    6 x 50 @ :50 dolphin kick with MF on back*

    Set II (2600 / 4400)
    1 x 500 @ 7:05*pause 5*sec at 250,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 400 @ 5:40*pause 5*sec at 200,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 300 @ 4:15*pause 5*sec at 150,*negative split
    3 x 100 @ 1:25 pull with buoy and*paddles

    1 x 200 @ 2:50*pause 5*sec at 100, negative split
    3 x 100 @ 1:25 pull with buoy and paddles

    Set III (1000 / 5400)
    4 x
    * 1 x 50 @ 1:00 back
    * 1 x 200 @ 3:00

    Wrap-up (200 / 5600)
    200 easy

    ** 5600 **

    I often have a hard time motivating my self when I swim alone, and today was no exception. I felt decent in the warmup, but I felt sluggish in the negative split swims and averaged just under 1:20 per hundred

    As written, warm-down followed Set II but I paused to talk to my friend Nate who had just started swimming in the lane next to me and he asked if I wanted to swim the first part of his workout with so I did an extra 1000 with him. Interestingly, with him there to push me I went faster on the 200s than I had gone all workout.


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

    Weights, immediately after workout

    Rack Deadlift
    175 lb., 10 sets of 3

    Lat pulldown
    130 lb., 1 set of 10
    140 lb., 1 set of 10
    150 lb., 3 sets of 8

    Pectoral Machine
    80 lb., 3 sets of 10

    Updated May 29th, 2012 at 12:59 PM by eric.carlson (Zap gremlins, correct yardage)

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  19. The Swimming Continues

    by , May 28th, 2012 at 11:36 PM (Elise's Fitness Fun)
    Swimming in an outdoor pool has lured me back into swimming more often. How wonderful it is to breathe fresh air! This morning I did the following workout:

    300 easy swim

    300 pull with buoy and paddles

    300 dolphin kick with board

    300: 150 dolphin on back w/fins, 150 dolphin on side with fins

    4 x 25 underwaters

    2 x 200 back with paddles

    4 x 50 - 3 rt/3 lt/3 full fly

    100 easy

    2000 SCM

    Yesterday, ran 2 miles in the morning and did the following weight workout:

    Bench press: bar x 5, 65 x 5, 3 sets of 95 x 5

    Lat hi row: 90 x 5, 3 sets of 110 x 5

    Hammer curls: 2 sets of 12 x 10

    Squats: bar x 5, 95 x 10

    Leg lifts in captain's chair: 2 sets of 20


    Trying to decide if I should pick up more running and punt the squats or keep the squats and do just a little bit of running. I want to be strong, but I am carrying just a little bit more weight than I would like right now. Nothing works better to drop weight and body fat than running. Running more than 2 or 3 miles at a time though does not go well with squats, at least not with me. I may need to work up to doing some runs of 6 miles if I hope to see any drop in the weight. I might punt squats except for just doing the bar until the end of the summer and do some running right now.
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  20. 05.28.12 - Monday workout

    by , May 28th, 2012 at 09:34 PM (Pete's swim blog)
    Swam with Ray, Dave, Dave and Teresa. The pool was open today at 10:00 AM. Slept in some and made my way in for a workout w/ whomever showed up. Ray wanted to do some distance and I was game for that. Dave, Dave (and Dave's daughter, Teresa) filtered in later. Dave led my lane. I went last and opted for mixing in a lot of IM stuff.

    700 Warm up

    4 x 125 - 1:45
    2 x 500 - 7:30 (did these around 6:10)
    5 x 300 - 4:30 (odds 200 IM/100 Free, evens 100 IM/200 Free, last one IM)
    1:00 Rest

    5 x 200 - 3:00 (odds IM, evens free, made the last one on 2:35)
    100 Easy

    10 x 50 - :50 (odds IM order, evens kick - br)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts