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  1. Tuesday, May 15, 2012 5:15am

    by , May 15th, 2012 at 07:08 PM (Fast Food Makes for Fast Swimming!)
    Cutting back a little...as per coach PWB's instructions.

    Warmup

    200 Free
    200 Free Pull

    Lanemate decided the next set, I modified the back half a little bit

    12 x 100 @ 1:40 (Odds Choice of Stroke, Evens Free)
    Did:
    • Fly cruise (1:10)
    • Free cruise (1:11)
    • Back flounder (1:17)
    • Free cruise (1:09)
    • Breast driving the hands forward (1:19)
    • Free semi cruise (1:07)
    • 50 Fly
    • Free pick it up (1:04)
    • 50 Back
    • Free faster (1:02)
    • 50 Breast
    • Free faster than before (1:00)
    150 EZ

    500 Free Pull cruising (went 5:47)

    100 EZ and off to work**

    ------------------------
    2200 Yards


    **Special Note: Work is actually harder on my body and muscles than my swimming workouts are, so for tapering, I need someone to give a call to my boss!!
  2. Workout with team

    Yesterday I had a nice calm swim at the Y. I went in the afternoon, and there were just a 3-4 others in the pool the whole time I was there, most doing very glacial-turnover backstroke or freestyle in the slower lanes. It was the quietest pool I had been in in a long time, and I found it very relaxing and restorative—just what I needed to remind myself and the water of what good friends we are. Here’s what I did:

    400 easy swim (200 fr, 200 st/fr by 25)
    200 kick rev IM order
    200 pull no buoy
    200 drill/swim by 25, rev IM order
    4 x 50 BR, odds kick/swim, evens drill/swim
    100 easy swim + scull

    I spent a lot of the above emulating my pool mates and gliding as much as possible, trying to sense the water around me and feeling hugged and supported by it.

    Then last night I went to ballet class—my first in a few weeks. I wanted to go last Thursday, but was still feeling too fatigued then—I figured if climbing a flight of stairs made me out of breath, then ballet class wasn’t the place for me! I wasn’t sure if going last night was a good idea, but it was—I felt lightheaded a few times, but energized after. Getting my good energy back!

    This morning I went to TNYA’s morning workout at John Jay. I was finally ready to start swimming with some intensity again—no biomechanical issues, better energy—but didn’t want to push things too much. I think I struck a good balance. Here’s what I did:

    700 scy warmup

    3 x 200 pull @ 3:20
    8 x 25 kick @ 40, odds build, evens fast
    6 x 100 @ 1:30, desc. 1-3, 4-6 [I did FR/BK halfsies]

    50 easy

    2x thru
    6 x 75, done as 2 x (e/e/f, e/f/f, f/f/f), @ 1:20 [I did these IM no free on the first round, easy FR between the flags with fast IM turns inside the flags on the 2nd round]
    100 easy
    4 x 50 @ 1:00, odds “alley-oops” (25 UW + 25 w/5-stroke breathing), evens sprint [I did the odds breaststroke pull-out + easy FR, evens sprint dolphin kick on back]
    100 easy
    8 x 25 @ :30, odds fast, evens ez [I did the fasts kick on the first round, got out at this point in the second round]

    100 easy swim + scull

    It was a fun but crowded workout—Sean was on deck, and everyone seemed in a joking mood this morning. I volunteered to move up a lane when we had too many in ours, but that worked out fine since we were doing faster shorter stuff on a longer rest. I called “permanent caboose” as soon as I got in my new lane, and then had the whole back of the lane to play around in as I wished.

    People are getting very excited about IGLA—we have 70-something going from our team, which including around 65 swimmers (there’s some overlap with the water polo and diving squads). Relay lists were sent out last night—we’re allowed to swim 3 relays each, and Christopher our relay guru managed to permutate all the age/gender/stroke/time/days of attendance combinations to come up with 45 relay entries. What a lot of work that must have been! Looks like I need to get ready to swim a fast 100 BR, 100 FR, and 50 FR in addition to my other events. I’m up for the challenge!
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  3. Tuesday, May 15

    by , May 15th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    5 x 50 caterpillar fly drill @ 1:10

    12 x 25 shooters w/MF @ :35-40
    -- 6 back, 6 belly

    Speed Sets:

    1 x 50 AFAP double shooter w/MF
    -- 19
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    3 breast: 13 high, 13 low, 13 low
    3 back: 11 flat, 10 high, 10 high
    2 free: 10 highs

    no break

    8 x (25 AFAP shooter w/MF + :10 break + 25 EZ) @ 2:00
    -- high 8s & 9 flats

    200 EZ

    1 x 50 AFAP fly
    -- 23 mid
    -- cramped

    200 EZ

    Total: 2950


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


    Had another fantastic weekend in New England. After a lackluster dual meet season, Fort Son's frosh light boat (see pics below) made the grand final at the Eastern Sprints. Definitely peaked at the right time, beating some teams that previously had beaten them. All the races were thrilling to watch with Harvard taking the overall title. But all this travel is exhausting, and I never sleep well when I travel. I may skip the Stotesbury Regatta in Philly next weekend and instead go to Nationals the following weekend (Teen Fort's boat qualified this weekend). I need a travel break! And I have Lil Fort's sports events to attend anyway.

    I arrived home too late yesterday to hit the pool, which resulted in 3 days off. No big deal, I guess, but I've only gotten in 8 swims since Greensboro. I felt a bit odd/awkward doing a sprint workout today, but was determined to get back on track. I'm still lacking any enthusiasm for long course. I'm either going to attend the Spire long course meet on June 30-July 1 (fantastic new pool), http://www.lelmsc.org/, or Omaha. That leaves me only 4 weeks to train before tapering. I really won't be able to get in any long course conditioning as my team's weekday practices conflict with Lil Fort's track practices and that and school aren't over until mid June. So I'm just going to focus on speed, speed, speed and the four long course 50s. I'm waiting for the entry form to come out for the Spire meet before deciding. Assuming it comes out shortly ...

    Updated May 15th, 2012 at 04:11 PM by The Fortress

    Categories
    Swim Workouts
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  4. 05.15.12 - Tuesday workout

    by , May 15th, 2012 at 12:31 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Felt beat up from soccer practice last night. My back was a wreck and I was kicked pretty hard on one of my toes. After the workout, I felt great. Amazing how a good workout just puts my back in place again.

    SCY

    400 Warm up

    4 x 50 - :50 3 x Free, 1 x Kick
    4 x 50 - :50 1 x Stroke, 2 x Free, 1 x Kick
    4 x 50 - :50 2 x Stroke, 1 x Free, 1 x Kick
    4 x 50 - :50 3 x Stroke, 1 x Kick
    Break

    4 Times through:
    * Pick any 4 from (Br, Fl, IM, Fr x 2) for each 100
    * 100 - 1:30 BR
    * 100 - 1:25 IM
    * 100 - 1:20 Fr
    * 100 - 1:15 Fr
    100 Easy
    This set always got the better of me until today. I cheated a little and led the third iteration off with backstroke. Kept up with the intervals though.

    7 Times through:
    * 75 Pull Hard - :50
    * 25 Pull Easy - :40
    * 75 Kick Hard - 1:05
    * 25 Kick Easy - :45
    Kept the hard pulls in the :45 to :48 range. Once I got going, I held Br kick on 1:03 to 1:05. Dave was trying to do 100s on 1:00 and then rest for :30. I gave that a go on #7 and made it.

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  5. Tuesday, 5/15/12 - IG Recovery Swim

    by , May 15th, 2012 at 12:14 PM (A comfort swimmer's guide to easy swimming)
    Was a bit tired and sore from yesterday's backstroke set. Took it real easy today. Have a meet this coming weekend so will do a short taper so that I am somewhat rested. The meet is a LCM in Boise and I am hoping to swim well enough to use the times for my Nationals entry.

    SCM

    Warm up:
    10 min choice
    - did 200 swim, 200 kick, 200 pull
    6 x 50 ds 3 - 3/1:10, 3/1:00

    Main Set
    4 x 100 pull/2:00 - ave 1:30
    6 x 50/1:10 build free - ave 43

    4 x 100 pull/1:45 - ave 1:31
    6 x 50/1:00 build free - ave 44

    1 x 200 kick on back alternating flutter and dolphin by 25's

    Total: 2500 meters
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    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/16/12

    by , May 15th, 2012 at 11:05 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    10 X 50 kick 1:05
    #3-6-9: fast

    1 x 200-50 stroke/50free 3:45
    1 X 100 stroke 2:00
    1 x 50 stroke 1:15
    Three rounds

    LCM

    2 X 100 free 1:45
    2 X 50 free-fast- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4450 Y/M
    Categories
    Swim Workouts
  7. Still under the weather

    200 w/bouy
    200 ez fly kick w/fins
    100 IM drill

    3 x 100 @ 1:30 AFAP
    50 perfect form @ 1:30
    100 kick @ 2:00 AFAP
    6 x 50 @ 45 (500 pace)
    3 x 150 kick @ 2:40
    #1 fly
    #2 breast
    #3 free
    50 perfect form @ 1:30
    6 x 50 @ 45 (500 pace)
    50 perfect form @ 1:30
    3 x 100 @ 1:30 AFAP

    4 x 300 w/toys @ ?
    #1 pull
    #2 cruise w/fins
    #3 swim
    #4 swim w/fins AFAP

    300 w/d

    3900

    I still don't feel very well so I consider this a character builder workout. Half way through, I stopped looking at the clock and just went when the others went. Started out well but quickly fell off where I should have been. Swimming in a daze is not fun but I gave it my best effort. We'll try again tomorrow.
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  8. awesome workout this morning

    by , May 15th, 2012 at 07:37 AM (Mixing it up this year)
    Did my weightlifting last night but did not notice today. May not be able to say tha tomorrow though.

    Felt fairly strong with my arms today. Legs not so much, I was hurting last night in the quads, glutes and lower back. Some surprising results though my 100 kick was 4 seconds faster than yesterday, but it relly hurt bad.

    400 free
    300 alt pull/kick by 50 w/board
    100 scull
    4x50@:15 RI torque drill w/paddles & snorkle
    12x50@1:15 25 up tempo + 25 cruise VK till next interval
    Felt like I was holding my 1500 pace for the up tempo and didi each in :50 leaving :25 to VK nice set!
    100 EZ

    5x100 as:
    #1 75 strong @200 pace +25 EZ @2:00 went 1:40
    #2 50 fast@100 pace break :05 25 fast +25 EZ @2:00 went 1:35
    #3 EZ@3:00
    #4 75 strong@100 pace +25 EZ @2:00 went 1:32
    #5 100 kick AFAP went 2:32 :04 faster than yesterday

    300 EZ

    Total 2500 meters
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  9. On a Deload Week

    by , May 15th, 2012 at 01:12 AM (Elise's Fitness Fun)
    Still trying to get back into the habit of blogging. Didn't get to it last week. Whoops! Got in two days of weights, one day of swim, and took a walk of least 1.5 miles each day. The swim was on Wednesday and is as follows:

    Warm-up: 200 swim, 100k, 200 pull

    2 x 300 - alternate 25 heads up/75 swim - 1 minute rest between swims

    8 x 50 with fins - 25 kick/25 swim on 1:15

    6 x 50 with fins - 25 uw/25 swim on 1:20

    200 easy

    2000 yards

    Thursday, did last heavy workout to conclude three weeks of heavy lifting.

    Bench press: bar x 5, 65 x 5, 3 sets of 100 x 5

    Lat pull-down: 90 x 5, 110 x 5, 3 sets of 140 x 5

    Squats: bar x 10, 65 x 20

    Hammer curls: 2 sets of 12 x 15

    Leg lifts in Captains chair: 2 sets of 20

    Today, started my deload week. Letting the muscles, tendons, and joints rest after three weeks of heavy lifting.

    1.5 mile walk, 1 mile: 2 min run fast/1 min walk

    3 rounds of the following:

    10 push-ups with bosu ball
    10 pull-ups on pull-up assist machine
    20 leg lifts in captain's chair

    Walked another 1.5 miles this evening.
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  10. Monday, May 14, 2012 5:00pm

    by , May 14th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    I slept past a few snoozes on my alarm clock today, and then woke up a little past the start time of practice this morning, so I just decided to bag the morning, and swim in the 1-lane afternoon YMCA lap lane. Not the most ideal conditions today, especially since it was above 90 degrees outside today. Seems like extra people wanted to hit the pool today.

    Still did quite a decent practice.

    Warmup (after a long 2 1/2 days out of the water - very sluggish)

    500 Free
    5 x 100 Free Pull @ 1:20-1:30ish depending on lane spacing (held 1:05s)
    400 IM Drill EZ
    100 Kick on back EZ

    5 x 100 Free @ 1:30ish (held 1:09-1:10), just swam aerobic EZ

    Lane cleared out at this point, so it was rock n roll time.

    Main Set:

    6 x 125 Free Pull @ 1:45, 1:40, 1:35, 1:30, 1:25, 1:20
    (Went 1:25s on first 3, then 1:23, 1:21, 1:18)

    250 EZ swim

    took a few minutes here, then decided to

    1 x 100 Free from a push FAST (went :57)
    Not exactly fast, but I went for it. My quads were on the verge of cramping as I pushed off each wall)

    200 EZ and out

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

    3300 Yards



    Heat sheets are out for the meet:

    http://cmsc2012.ca/PsychSheets/CMSC2...eets_May14.pdf

    Updated May 14th, 2012 at 10:32 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  11. Workout 05/14/12: evening

    by , May 14th, 2012 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 BR drill/100 Fly drill

    Timed 3,000yd swim
    06:24.03 06:24.03 - 0500yds
    06:43.28 13:07.xx - 1000yds
    06.48.12 19:55.xx - 1500yds
    (note: 1750 time = 23.20.xx)
    06:55.13 26.50.xx - 2000yds
    (1 minute feed break)
    06:42.81 33:33.xx - 2500yds
    06:51.38 40.28.xx - 3000 yds (avg 2.5mph)

    4 x 50 FR Burst on :45
    - 6/8/10/12

    250 reverse IM drill cooldown (extra free at end)
    (Solo/Rec/3850yds/60 min)
    --------------------------

    With the Accelerade going down smooth after my lunchtime swim, I figured I had better do two things tonight: start on some timed swims and give the primary feed (maltodextrin) a shot. I mixed it up with some water and apple juice, then chilled it in the fridge, so it went down well in the 85 degree pool at the 2000 mark. No stomach issues to note.

    The swim was good - I just repeated Noah's Arks (did the last 2x100 DPS only) so I would know my lap count. According to the pace chart, I was a tad over my base of 1:20/100 yds, so that is promising. I added the 50's for a challenge, like trying to finish out a long swim, and I tried mostly for good form (came in around :34 on all). Then some nice loosening up to complete the night.

    It felt good to just swim for a bit, and I had a tv theme song in my mind - "My eyes are getting weary, my back is getting tight." Applied to the swim a bit as well! Anyways, off to bed now. Keep the water moving until I can get back in on Wednesday.
    Categories
    Swim Workouts , Timed swims
  12. Monday, May 14 2012

    by , May 14th, 2012 at 04:49 PM (I swim, therefore I am)
    LCM - FGCU Aquatics Center

    Staff was still taking down pads, canopies, etc from the big weekend meet. Water a bit cloudy - usually crystal clear.

    *WarmUup*
    1x1000 FR build by 200 1-5
    10x50 FR on :50, did 3(39,38,37) + 37

    *Set 1*
    4(3x100) on 1:45 with 1 min rest, times:
    1. 1:19
    2. 1:18
    3. 1:17
    4. 1:16


    3x100 on 2:15, times:
    1. 1:14
    2. 1:13
    3. 1:12


    300 FR DPS Swim

    *Set 2*
    6x50 on 1:00
    • did :34 ave


    3x50 on 1:30
    • did :32 ave


    200 DPS Swim

    *Set 3*
    3x100 on 3:00, times:
    1. 1:10
    2. 1:09
    3. 1:08


    100 EZ FR

    *Set 4*
    1x2000 FR Swim w/paddles EVF
    • 1000 as 2x500 desc by 100 to 80%
    • 1000 as 5x200 desc 1-5 to 85%


    Warm Down
    2x200 EZ butterfly drill

    Comment:
    With no weekend dryland or pool activity, I felt a bit awkward in the water most of the time. During the 100s my stroke rhythm was on and off resulting with uneven 50 splits compared to my normal standard of even splits. But on the good side, I went under 1:10 LCM in practice for the first time as a masters swimmer. Will start dryland again tonight.
    Categories
    Swim Workouts
  13. Workout 05/14/12: noon

    by , May 14th, 2012 at 03:31 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick (middle 50 FAST) on 2:00
    - 100 Pull with buoy on 1:30
    - 4 x 50 build on :45
    - 100 Pull with buoy on 1:30
    - 100 Kick (middle 50 FAST) on 2:00
    ---- First rnd. FR
    ---- Second rnd. IM (+15 sr on Pulls)

    100 loosen and out
    (Solo/Rec/1900yds/35 min)

    - back to Jazz Hand's Big Four ...
    Chin ups: did 42 in 15min test
    Shoulder press: 3 x 10 x 8#
    -------------------

    Had a beautiful day for a motorcycle ride on Saturday to Great Barrington for the USMS coaches training, and ran into SwimStud while there - it was good to know someone and hang out all day. The level 1+2 courses were very informative and they feed us well (even the vegan cake was good - toss chocolate chips on anything and I'll eat it). My phone recorded this not so great image after the presentation:


    Celebrated Mother's Day yesterday with the family and let my beloved choose the activities for the day. Took a nice ride to the mall and ate dinner out - a very relaxing and enjoyable day. Happy Mother's Day to all of you moms out there, including you ladies without kids that help to encourage those around you.

    Swim today was good. I did not have a lot of time, so I just expanded my pre-set into a main set with the 50's. I was able to see GregJS in the pool at lunchtime, which was good. He made a copy of a video for breaststroke for me to watch (it works, Greg! Thanks!).

    I got home and used the chin up bar device I bought yesterday to do a test set of sorts that Jazz suggested since I don't have access to a weight-assisted machine for these. For $15 bucks I couldn't go wrong, as I can do these at home now and don't feel as self-conscious about my lack of upper body stregth. Although the cats were staring at me, and I think laughing.

    I also downed a dose of Accelerade, which I plan to use during the Kingdom Swim. Tolerated the orange flavor well. I plan to test out my maltodextrin mix tonight during a timed swim at the pool. Again, if I can get the nutrition part down I am confident I will be able to finish the 10 mile race, exclusive of the final time. I have been able to get a lot of info from the Matathon Swimmers forum that evmo started and lots of regulars here add to - check it out if you are serious about swimming an event 10k+.
  14. Saturday 5/12/12

    Saturday 5/12

    PM only SCM (!)

    In Sewanee, TN for my brother's graduation and he was supposed to secure me pool time for Friday and Saturday but only succeeded in getting me ~45 minutes of pool time on Saturday afternoon. I wasn't prepared for the pool to be set up SCM (haven't swam any great distance in that size pool since high school in summer league meets) and had planned to do workout #3 from PWB's HVT thread. Ran out of time, but here is what I did:

    400 swim (100 FR/200 IM k/d/100 FR)
    6X100 D1-3 FR in groups of 2
    2 @ 1:20
    2 @ 1:15
    2 @ 1:10

    2x (only had time for 2 of the 3 rounds)
    1x300 @ 4:00 pull w/ buoy + paddles
    2x150 @ 2:30 D1-2 IM no FR
    3x100 @ 1:40 D1-3 (1: 50 strk/50 FR, 2: 75/25, 3: 100 strk)
    100 EZ
    RD1: FL, RD2: BK

    200 EZ

    Total: 3200
    Categories
    Swim Workouts
  15. 05.14.12 - Monday workout

    by , May 14th, 2012 at 02:10 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp back to the normal 84-85. Nice while the cooler temps lasted.

    SCY

    400 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30 (did backstroke)
    100 Easy

    4 Times through:
    * 75 Pull - 1:00
    * 25 Fly - :30 No breath
    * 200 IM - 3:00
    * 25 Fly - :30 No breath
    * 75 Pull - 1:00
    100 Easy
    No breath fly went out the window real fast. There's just not enough time after the pull for me to catch my breath enough to make it. Intervals were tight but not horrible. I generally took the pull on :52 to :55 to get some recovery and then pushed harder on the 200 IM (2:45ish).

    800 IM Kick

    32 x 25 - 25 Easy Free on :30, 25 hard IM Order on :20 4 times through.

    200 Cool down

    (4600 Total)
    Categories
    Swim Workouts
  16. Killing the 200 Back!

    by , May 14th, 2012 at 12:09 PM (A comfort swimmer's guide to easy swimming)
    The focus of the Main Set today was the 200 back. I killed it!!!

    The pool temp was around 81 this morning. It was sooo much better than the usual 85 or so.

    SCY, Solo

    Warmup (1050)
    600 choice
    - did 300 swim back & free, 200 kick, 100 pull
    8 x 25/40 drill

    Repeat 2x
    4 x 25/40 with fins
    1 = shooter
    2 = swim build
    3 = shooter
    4 = swim easy
    - round 1 free, round 2 back

    50 easy

    Main Set - Backstroke (1800)
    Repeat 3x
    1 x 200/4:00 build
    - went 3:02, 2:58, 3:01
    1 x 200/4:00 FAST, broken
    1 x 200/4:00 easy

    swim broken 200's as follows
    #1 = 100/10sr/100 - went 2:50
    #2 = 100/10 sr/50/10 sr/50 - went 2:46
    #3 = 50/5 sr/50/5 sr/50/5 sr/50 - went 2:46

    Warm down
    150 easy as 50 kick/50 free/50 back

    Total: 3000 yards

    Updated May 14th, 2012 at 12:56 PM by poolraat

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  17. Saturday, 5/12/12

    by , May 14th, 2012 at 12:00 PM (A comfort swimmer's guide to easy swimming)
    I've been sick most of the week and haven't worked out much at all this week. I felt pretty good today even though my sinus is still messed up. But the rest has been good. Swam some good times today.

    In Boise at the West YMCA
    SCY, Solo

    Warm up (1300)
    300 swim – 200 kick – 200 IM Drill
    6 x 50 free w/paddles @1:00 - 25 tempo – 25 smooth dps
    8 x 50 flutter or dolphin kick w/board & fins @ 1:00 – burst 1st 25m
    100 EZ complete recovery

    Sprint Set #1 (300)
    1 X 100 AFAP FREE OR STROKE CHOICE
    - did backstroke, went 1:16±
    200 EZ

    Sprint Set #2 (600)
    6 x 100/2:00 choice
    - did this set all free
    1 = smooth dps - went 1:25
    2 = negative split - went 1:20
    - 3 = fast @ 90% broken at 50 for :10 sec - went 1:10
    4 = EZ
    5 = AFAP broken at 50 for :15 - went 1:07
    6 = EZ

    Set #3 (400)
    8 x 50/1:00
    odds = 80 – 90% effort
    evens = EZ
    did free, back, fly on odds

    Warm down
    200 easy swim

    Total: 2800 yards

    Went for a 36 mile bike ride later in the day with my coach.
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  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/15/12

    by , May 14th, 2012 at 11:06 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2 on 3:00 2 on 2:45
    1 X 300 5:15
    4 X 100 1:45
    1 X 400 -

    1 X 200 kick
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 100 fast 2:15
    1 X 50 moderate 1:15
    1 x 50 fast 1:30
    Two rounds, choice.

    3 X 400
    #1 IM 7:15
    #2 50 stroke/50 free 7:15
    #3 free/negative split

    WARM DOWN: 4 x 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  19. Where have I been?

    by , May 14th, 2012 at 10:43 AM (Chowmi's Blog)
    Wow did the week go fast, I haven't blogged in quite awhile!

    The main update is I entered 2 swim meets,
    ***Local A meet Sat, 06/02
    ***Texas Senior Circuit #4, Sun, 06/10
    so that finally gives me something to get specific about! TSC #4 will be a really big and fast meet, I think. It's one of the last OT qualifying meets (cut off date around 06/18) so I think to keep up with the Jones I can't be dorking around in low 28's.

    So, to alter my P90X training, I am doing week #9 and #10 NOW, then do week #8 and week #13 (the "rest" weeks), and then go back to weeks #11 and #12 after that. That means I'll be doing the 2 "rest" weeks going into 06/01 and 06/10.

    In the meantime, it's time to start specific training and tapering. No time for more any more conditioning as it is 3 and 4 weeks away from the meets! I started yesterday:

    LCM, SMU outdoor pool
    Sunday AM workout

    300 swim
    300 kick
    300 pull

    4 x 100's on 1:40 descend
    1:17?? I doubt it was 1:12.

    Main set:
    200 easy
    4 x 50's "sprint" on 1:10
    held 35's

    suppose to repeat 3 times, but I did 2 times and got out to get ready for Mother's Day brunch at 11AM.

    +++++++++++++++++++
    The 4 x 100's are going to be my cornerstone "conditioning test set" in LCM. If I can do a really solid descend and go to 1:30 interval, that would be great. If I can descend starting at 1:20 quite easily to 1:10 range, then i'll be in very, very good shape. None of this dabbling in the high teens!

    +++++++++++++++++++++
    Here is the main set/element from Friday's workout:

    SCM
    8 x 75's
    2 fast on 1:15 ==> 56, 55
    1 easy on 2:00
    2 faster on 1:15 ==>53, 52
    1 easy on 2:00
    2 fastest on 1:15 ==>53, 52
    1 easy on 2:00

    That was pretty hard. Considering the p90X'ing, I don't feel too bad about the times, but they are definately slower than usual by a modest stairstep. I can go 50's average on faster and fastest, pushing under 50 on a good day. Next season, i'd like to be at 52.5 ave on fast, 50 ave on faster. amd under 50 on fastests.

    ++++++++++++++++++++++
    Next up:
    My birthday on May 22nd! I will be 44. I am getting a whole weight set under 20 lbs. I have 3 lb weights but I know i'm getting at least the 5/10/15 and 20's, possibly the 12.5 17.5's as well. Maybe I should ask for the cords as well. I wonder if I should get the women's cords or the men's set.

    +++++++++++++++++++++++
    My plan for the next 4 weeks!!!
    Week 1 (this week!) One Sunday sprinty (check!) and here is what I plan on doing today:

    400 warm up

    8 x 50's kick/drill

    8x 25's choice interval
    % increases free (fins optional)

    16 x 25's choice interval
    variables, 4 each stroke (fins optional)

    4 x 100's broken on choice interval
    100 straight
    50/10/50
    50/10/25/5/25
    4 x 25's 5 seconds
    Attempt to get to 1:00 min mark with time subtracted. Hmmm...Fins optional here, too.

    100's alternating pull/kick on choice interval. solid effort. All equipment. Yes, optional for today.

    The End, for today!

    Wed - Hopefully I can go to SMU LCM sprint workout in the PM!

    Thurs - IM day; either nonspecific and do the workout, or do "test race" day on my own again. I will decide after Wed's workout how to balance out and finish Week #1. This could include gearing up for 1 50, or doing lots of dives, or perhaps even doing some stroke sprints to mix it up.

    Updated May 14th, 2012 at 10:54 AM by chowmi

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  20. Monday5/14/12

    by , May 14th, 2012 at 10:29 AM (The Labours of SwimStud)
    I attended the USMS Coaching Level 1 and 2 program this weekend very useful and well presented. It did make for a long day though with the 1.5hr drive there and back.
    Sunday I went to 2 soccer games and got myself an awesome farmer tan...I used sunscreen on my head and neck but neglected my arms...I looked (more) ridiculous this morning waddling on deck in a jammer with red arms...

    One of Fort's verbatim..

    Warm up:


    500 choice
    200 IM drill
    100 scull

    Main Sets:

    12 x 50 kick w/fins @ 1:00
    Odds = 25 kick + 25 shooter
    Evens = 25 shooter + 25 kick
    50 EZ
    I managed to bang my knees on the bottom on one shooter. 11 and 12 were tough.

    8 x 50 burst + cruise @ 1:00 mixed in some BR
    50 EZ

    1 x 100 AFAP kick for time 2:10
    200 smooth free

    1 x 100 AFAP swim for time 1:10
    200 easy kick w/board

    1 x 50 AFAP kick for time :50 that's the fastest I can recall
    200 smooth free

    1 x 50 AFAP swim for time :32ish
    200 EZ kick w/board

    100 EZ

    Total: 3100
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