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  1. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/12

    by , March 27th, 2012 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate
    #2 25 fast/75 moderate
    #3 50 fast/50 moderate
    #4 75 fast/25 moderate

    4 X 75 kick 1:50
    1 X 100 swim

    RACE PACE SET###
    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:15 swim down
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:15 swim down
    1 X 100 @ race pace
    1 X 100 swim down
    Two times through, choice. Swim same stroke throughout a round. Break between rounds.

    4 X 50
    Blocks. 25 sprint and turn/easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  2. Monday, 3/26/12

    by , March 27th, 2012 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    For a change of pace I decided to try one of Patrick's workouts today. So since I may use his workouts on occasion I did his 3 x 300 test set so I could determine what my Base is.

    Since I had only 1 hour I wasn't able to do the entire workout he had posted for this week so had to edit the warmup to shorten it then had to cut short the warm down set.

    Warm up set (1200)
    1 x 300: as 100 free swim / 100 back swim / 100 IM drill
    3 x 100/1:45, descend free
    2 x 100/2:10, kick, dolphin-flutter by 25s
    4 x 50:/1:00, 1 - 3 , build each to fast; #4 easy free
    4 x 25/:45, going 5-6-7-8 AFAP strokes off the wall
    1 x 100: easy

    Test Set (1200)
    3 x 300: free
    The goal is swim hard, but to even / split each one and to be consistent across the 300s.
    Interval should give about 45 to 60 seconds rest
    Determine your BASE time

    - used a 4:45 interval and went 4:01, 4:04, 4:02
    - using his example, my BASE is 1:30
    6 x 50: Active recovery:
    Start on BASE/2 then add 0:05 to each subsequent interval

    Warm Down (200)
    2 x 100 easy

    Total: 2600 yards
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  3. A mountain on 10th Avenue

    I had a fun time at the TNYA workout at John Jay College this morning. It was a little less crowded than usual because about 60 of my teammates are attending the team’s swim and dive camp in Ft. Lauderdale this week. Still, I had plenty of good lanemates to keep me company. Sean coached, and this is what we did:

    600 scy warmup

    Warmup set: 4x thru, IM order
    50 kick @ 1:00
    50 drill @ :55
    50 swim @ :50
    100 IM @ 1:40

    Main set mountain
    100 pull @ 1:35
    200 swim @ 3:10
    300 pull @ 4:45
    400 swim @ 6:20
    500 pull @ 7:55
    1:00 rest
    500 swim @ 7:30
    400 pull @ 6:00
    300 swim @ 4:30
    200 pull @ 3:00
    100 swim @ 1:30
    [Instructions were to stay long on the way up and build (both within swims and within ladder) on the way down. I alternated FR and BK on the 200 and 400 swims on the way up, then on the way down mixed them up as needed to keep good space around me. A couple of guys who tend to go out very fast and then (euphemism ahead) end up a little less so were leading the lane—I didn’t want to go ahead of them because I dislike having people on my feet during the first part of my swims—so I just switched to backstroke when I caught up, which worked out well. It was actually pretty fun having rabbits to chase down, and the challenge of seeing how soon after the halfway point I could switch to backstroke kept me amused on the longer pieces.]

    100 warmdown


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  4. Monday 3/26/12

    Monday 3/26

    PM only LCM (with Dallas Area Masters)

    Was in Dallas overnight on business and the coach of DAMM, Bobby Patten, was nice enough to let me drop in at the SMU pool for a workout.

    700 (200sw,100skull/kick,300 reverse IM k/dr/sw)

    6x100 @ 2:00 kick w/ board (did 2FR, 1NonFR)

    3x
    2x200 pull @ 2:45
    6x50 25 fly fast/25 EZ @ :55

    3x100 @ :10 rest, warm down

    Total: 3700

    Updated March 28th, 2012 at 08:34 AM by Calvin S

    Categories
    Swim Workouts
  5. 03.27.12 - Monday workout

    by , March 27th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp back to 86 but at least cool water was blowing out of the jets.

    SCY

    400 Warm up

    400 Free - 6:00 (4:55)
    300 - 5:15 (3 x 50 K/50 Free)
    200 - 3:15 (100 IM/100 Free)
    100 Fly - 1:30
    100 free - 1:30
    200 - 3:15 (100 IM/100 Free)
    300 - 5:15 (3 x 50 K/50 Free)
    1:00 Break
    400 IM Timed (5:25)
    100 Easy
    Pretty good IM time for me especially after at the end of 1600 yards of other stuff.

    4 x 50 - :45 (Fly/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Back/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Breast/Free)

    200 Cool down

    (3700 Total)
    Tags: 400, i_m, timed
    Categories
    Swim Workouts
  6. this is disgusting but i understand why

    by , March 27th, 2012 at 07:26 AM (Mixing it up this year)
    It is amazing what a good warmup can do. This weekend getting sandwich with 20 kids in a lane was not my idea of warmup so i swam in a little 12 yard pool.

    Took a while to get moving but then I was stronger than in a while or at the meet.

    400 free every 4th lap kick
    4x(25swim + 25scull)@1:10
    4x(25swim + 25shooter)@1:00 w/fins
    4x25@:40 no breather...i actually made All of these
    4x25@:40 power kick 15m+cruise
    50 EZ

    10x25@1:00 burst + cruise good breakouts
    100 EZ

    50 AFAP went 33 from push
    200 EZ
    100 fast @ 80% @2:00 went 1:16
    100 EZ
    100 fast @ 90% broken at 50 for :15 went 1:11
    100 EZ
    100 AFAP broken At 25 for :15 went 1:07
    400 EZ

    Total 2550 yards
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  7. 9k gives me the munchies!

    by , March 26th, 2012 at 11:29 PM (Alex's swim journal)
    Today I managed to squeeze in a quick swim before the Y closed. Didn't feel all that good after yesterday's long swim...

    2000 in about 36:45; this is a pace that I have decided to call my "trying-not-to-cramp-up-and-drown-but-still-get-in-2000-yards-before-they-kick-me-out-of-the-pool" pace.

    And I didn't bother weighing myself after such a short swim; not after I've spent the last 36 hours trying to replace in triple every calorie I burned on the 9k. Never go grocery shopping after a long swim!
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  8. Monday, March 26, 2012 5:00pm

    by , March 26th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    4 x 100 Free @ 1:30
    4 x 50 Kick w/ board @ 1:00 (:50s)
    4 x 100 Free Pull @ 1:20 (1:08s)

    8 x 50 Fly Drill/Fast Swim by 25s @ ~1:00
    These felt pretty good on the fast portions. I was trying to keep 4-5 dolphins off the walls, which is much more than my normal 0-1-2 in races.

    2 x 100 EZ Swim, just stretching out, then got out.
    -------------------------
    1600 Yards

    Well, I'm tired. I'm going to try to make this into a rest week for me, but we'll see. I've only got one more swim session available to me this week, so I'll just try to keep the good feeling of the water.
    I've got to deal with 10 hour workdays all week long, plus whatever after work with the kids and house stuff. I'm sore from my digging in the dirt and other yardwork I had to get done last weekend. Only did stuff that had to get done before the irrigation water fills the ditch along the back fenceline. If I didn't get the problems fixed and stuff, it would've been hell all season long till October. At least I got it done...now I just need the physical rest for the remainder of the week. Then it'll be shave time and fast swimming on Saturday and Sunday!
  9. Monday3/26/12

    by , March 26th, 2012 at 08:33 PM (The Labours of SwimStud)
    Bloody earache sprang up over the weekend...I went to the docs for some drops as I am not in the mood to nurse this thing...

    Anyhow put an earplug in this morning so I could swim without agitating the ear. I id one of Leslie's with my own warm up

    Warm up:
    I did 4 x 150 :r15 50 stick, 50 fulcrum, 50 swim

    5:00VK
    :R15
    4 x 25 fast K 1:00
    I wrote to do this 3 times but I realised I would not have time so I did just 1

    Main Sets:

    w/paddles & fins:

    16 x 50 free smooth/perfect technique @ 1:10/1:10
    1:00 rest
    1 x 50 strong build to fast @ 1:00
    1:00 rest
    12 x 50 free smooth/perfect technique @ 1:00/1:10
    1:00 rest
    1 x 50 strong @ 90-95% effort @ 1:00
    1:00 rest
    8 x 50 free smooth/perfect technique @ 1:00/1:10
    1:00 rest
    1 x 50 AFAP @ 1:00
    1:00 rest
    100 EZ

    Total: 1950 + OYO warm up
    This was another workout that kind of weighed on you as you got through it. My AFAP was about :30 but I focused on keeping AFAP Form...I feel I over-spin in my races, so I'm trying to lengthen out my sprint stroke a bit.
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  10. Monday, March 26

    by , March 26th, 2012 at 05:20 PM (The FAF AFAP Digest)
    Drylands, 50 min:

    rehab exercises
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 1 x 15
    resisted crunches on yoga ball using double cable machine, 30 x 3 x 25 -- like these, pretty hard
    power wheel roll outs, 3 x 15
    tried a few power wheel standing roll outs
    -- very hard, will take some practice, need to do it slower
    -- here's an example, though I don't think he's rolling out quite as far as he should: [nomedia="http://www.youtube.com/watch?v=TXMZj5U5_Bc&feature=related"]Full Plank Power Wheel Rollouts - YouTube[/nomedia]

    med ball slams, 2 x 10
    knee tuck jumps, 10
    altitude drops, 2 x 6


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters w/MF @ :35
    5 back, 5 belly

    10 x 25 breast w/MF @ :35
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise w/MF @ 1:00
    -- dolphin kick; 5 back, 5 belly
    100 EZ

    1 x 50 AFAP double shooter w/MF
    -- went 18 high-19 flat
    -- flipped too soon, almost no push off wall
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- fast hands breast
    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 mid-high
    200 EZ

    6 x 25 burst + cruise @ 1:00
    -- flutter kick w/board
    100 EZ

    1 x 50 AFAP fly/back w/fins
    -- went 22 mid
    150 EZ

    4 x 25 breast pull w/parachute @ 1:00
    :30 rest
    3 x 25 shooter w/parachute + 25 EZ @ ?
    100 EZ

    Total: 3000

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

    Did a mostly mini core workout at the gym today. Am going to revert to my regular Wed & Sun dryland schedule from here on out. Though there's not much "here on out" left, I guess. Was slightly worried I would be tired in the pool with the double, but I was fine.

    I checked out the psych sheets for nationals. I think there will be a good race in the 100 back. In general, the competition in my age group is much more fierce than in Mesa with a big crop of new 50 year olds. I'm somewhat bummed that I failed to enter 50 breast on Friday. I had thought 100 fly would be a better event for me, but likely not so. I just don't think of myself as a breaststroker, so would not usually opt to swim it over a fly event. Oh well, I guess it will be good to see what I can go tapered in 100 fly.

    The Jeff Commings write up on the Albatross meet:
    http://www.swimmingworldmagazine.com...ters/30122.asp

    Updated March 26th, 2012 at 06:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  11. Early week update

    by , March 26th, 2012 at 05:03 PM (Chowmi's Blog)
    Ok, mostly P90X stuff:

    Last Thur, 03/22
    KenpoX - this was pretty fun, but it's more like a cross between karate/boxing/cardio workout.

    Swim, yes, see previous post.

    Last Fri, 03/23
    Suppose to be StretchX or rest, I opted to Rest I was so tired!!

    No swim

    Sat, 03/24
    Back to Day 1, week 2, so that was Chest & Back. Jerry rigged the vasa for pull ups. First week I did 10 reps of pushups, a bit too easy but not bad for driving 13 hours back from Colorado. This day I upped most of the reps to 15x or 20x for the vasa.

    No swim

    Sun, 03/35
    Day 2, week 2, so this was plyo x. I think I worked it harder since I was more familiar with the moves, and which ones to strategically do on my minitramp. Substituted dive starts for the bonus round of the 3 other sports.

    No swim

    Mon, 03/26
    Swim! SCM, Baylor Fitness Center

    200 warmup

    6 x 20 sec 10 easy/10 easy sprint
    full cord

    50 easy

    6 x 50 on 1:10
    free with PFS
    smooth but engaging, 35-33's

    100 easy

    4 x (15 sec no breath, straight into 25 blasto no breath) on 1:30
    15, 14, 14, 14

    50 easy

    300 kick with TYR burners
    done as 100 tummy fly/free, 100 sides,100 back no fins

    100 easy

    3 x DIVES; 50 each

    50 easy

    The End
    +++++++++++++++++++++++++++
    I was feeling really tired at first, but got into the groove with the easy swims, not overdoing easy vs. all outs. I wanted to go 6 DIVES, but I ran out of time and was wheel-squealing into the car pool line!

    Next up:
    Will attempt to swim MWF this week, and swim meet on Sat/Sun. I will most likely bag events except for the 4 x 50's. The thought of going up and back ,then up and back again - it just churns my stomach. I have better things to do with my time - like sitting around sayin', I scratched this event!!
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  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/27/12

    by , March 26th, 2012 at 12:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in sets of 3. Descend only to 80/90%

    6 X 50 kick 1:10

    8 X 100
    odd: stroke @ 85/90% on 2:15
    even: easy free 2:00

    6 X 50 1:15
    Choice. Swim @ 85/90%

    1 X 75 easy
    1 X 50 blocks
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    3800Y
    Categories
    Swim Workouts
  13. Swim Meet Day 2

    by , March 26th, 2012 at 12:36 PM (A comfort swimmer's guide to easy swimming)
    Utah Masters State Meet

    Saturday I had 3 races. 200 back, 50 Fly, and 100 back.

    Warm up was about 800 yards of swimming, kicking, and short sprints. Also spent a bit of time getting used to the starting "block" for the backstroke start. This was an unusual setup with a high wall and the grip bar inset into the wall. But after 2-3 practice starts I found that I really liked this arrangement. And I guess it showed as my training partner said I really got an awesome start on both back races but particularly in the 100 back.

    200 Back - 2:51±: Not sure what happened in this was one of the worst 200's I've swam since I started doing this race a few years ago. I lost my kick around 100 and really struggled to finish.

    50 Fly - 31.85: Was pleased with this time even though I had hoped to go a bit faster. Had a very good start and solid turn. And just a little bit of a glide into the finish.

    100 back - 1:12.03: Another solid swim. Had a great start. My swim buddy said I really launched! And had the furthest underwater of everyone in my heat (I did 12 SDK). Turns were all spot on with good (for me) underwaters, 8-6-6.

    All in all it was a good meet. I think the times were pretty good considering that I only did a 1 week taper and did not shave. This is probably the only SCY meet I will do this spring, unless the Boise masters does another fun meet in April prior to Nationals. The next meets I know I'll be doing for sure will be a LCM meet in Boise in May, another LCM in June either in Salt Lake or Las Vegas, and then LCM Nationals in Omaha in July.
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  14. 03.26.12 - Monday workout

    by , March 26th, 2012 at 09:54 AM (Pete's swim blog)
    Swam w/ Roger and Dave x 2. Pool temp down to 84! Someone must have turned the boiler off over the weekend. It is back on full blast and should be back to 86 in no time.

    SCY

    400 Warm up

    400 IM Kick
    100 Easy
    400 IM - 6:00 (5:35)
    100 Easy

    6 x 50 - :45
    8 Times through:
    * 100 - 1:10 (held 1:05s)
    * 50 Kick - 1:10
    * 2 x 50 Pull - :50
    100 Easy

    400 IM Kick (7:10)
    100 Easy
    500 Free - 6:00 (5:50)
    Roger and I started opposite ends and raced to the black line in the middle of the pool. I let him get way too far ahead. Made a small dent in his lead in the last 200 but it wasn't enough.

    100 Cool down

    (4800 total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  15. another long course monday so in honor it was distance today

    by , March 26th, 2012 at 07:25 AM (Mixing it up this year)
    Since long course is not really condusive to the current workouts Leslie is posting and since I went to bed early last night so I was going to be winging it, I did a distance workout. Felt good!

    500 free w/snorkle as 50 swim/50kick
    500 free kick w/zoomers every 3rd 25 sprint kick

    15x100@1:45 free w/paddles & bouy held 1:29's on these

    4x50@1:15 free w/snorkle 15m kick 20m swim 15m kick
    300 EZ

    Total of 3000 meters
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  16. Sunday, March 25

    by , March 25th, 2012 at 10:13 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50 fly drills @ :15 RI
    caterpillar, chest press, single arm
    50 EZ

    20 x 25 DPS breast dolphin @ :40
    -- focus on keeping head down
    50 EZ

    20 x 25 @ :35-:40
    odds = up tempo free
    evens = EZ
    50 EZ

    8 x 25 shooters w/fins
    50 EZ

    Total: 2500

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

    Mostly just a recovery workout. I wasn't really feeling the easy speed on the up tempo free set. Still tired from last Thursday and Friday I guess. I never do real swim workouts on the weekend anyway. The pool is usually too crazy.

    Today's sightings:
    -- Elderly man in a baggy see-through white speedo
    -- Mommy practically projecting her entire body over the side of the pool to catch every minute of her kid's lesson and constantly interrupt the instructor. I had to really bite my tongue to not tell her to take a seat as she was right next to me.
    -- Another mommy arguing with the swim instructor that her child who couldn't swim a length of the pool should nonetheless be allowed in a group class in the deep end.
    -- Noodler attempting to join my lane. No, no, a thousand times no! Lanes are for lap swimming.
    -- Man swimming breast and free with his glasses on.

    I had a crazy busy weekend with kids' sports. Most notable was the Polar Bear Regatta held at 64 degrees. Last year, I froze to death. Every single boat (all heavyweights of course) from our high school won. Teen Fort's boat won by over 3 lengths. But after getting up super early for me both days, I am bushed. Hopefully, I can get some quality sleep tonight.
    Categories
    Swim Workouts
  17. Report from the St.Pete Meet (3/24 & 3/25/2012)

    by , March 25th, 2012 at 08:10 PM (Workout Swimmer)
    This meet was held at an awesome facility held at the North Shore Pool in St.Petersburg, FL. It's right on the Tampa Bay and absolutely gorgeous! I tapered for this meet - sort of a "drop" taper, and I wore my very first tech suit - a Finis that I bought at the Auburn Nationals last summer. Hopefully the drops I made are not totally due to the suit! The seed times I post are from the meet I was in in Feb, and I was NOT sand bagging. The times I did at the Feb meet were (unfortunately) my actual "best" times since I started back last March. Obviously, I have new best times now!

    Saturday:
    100 IM (1:21.05) 1:18.34
    100 breast (1:33.03) 1:27.11
    200 free (2:24.53) 2:19.58

    Sunday:
    200 breast (3:14.19) 3:06.61
    100 free (1:07.87) 1:05.1
    50 fly (36.80) 34.66
    500 free (6:14.70) 5:59.84

    Won first in all except the 100 free & 50 fly (surprise) got 2nd & 3rd respectably.
    Hoping that my 500 free time puts me closer to being in the Top Ten. We'll see!
    Was very happy with that 500 free. Personally I think I would have done better on the 500 free if it was first thing on Sunday instead of the very last event of the day! I also would have done much better on my 200 breast if it was on Saturday, and on my 100 free if I had had more than 22 minutes rest after the 200 breast. Too bad I don't have a say so in the order of events!!
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  18. Another day at the pool .... burrrr it's cold outside

    by , March 25th, 2012 at 07:52 PM (Mixing it up this year)
    It was a cold outdoor meet today and I really wanted to scratch my events but if the kids couldn't neither could I. I did just enough warmup to loosen up my back and then out of the pool and covered up with a towel and my parka.

    My 200 Free was 5 seconds off and my 100 Fly was only off by 3 seconds. Not bad considering I would not get back in the pool for anything but my swims. No warm ups and warm downs. Just too cold!

    Like yesterday I just wore a speedo endurance suit and did not worry about the swims.
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  19. 9K

    by , March 25th, 2012 at 03:29 PM (Alex's swim journal)
    Wow, I'm exhausted. Finished my 9K continuous swim in 3 hours, 3 minutes, 25 seconds.

    My first 5-6K was right at about 1:45/100 pace; but that last hour or so was really killer. Slowed a lot. My last three kilometers averaged about 21 minutes each and my lats felt like they were turning to stone.

    Mentally I broke it up into 1K segments as I usually do (it's much easier to think about just finishing the next kilometer--or next 100--than to think, ok, only 5K to go!), but my first 6K were especially crisp, the 1000s coming right in at 17:30, followed by a relaxed 100 (usually about 1:50). At 5K I jumped out to go to the bathroom, little more than a minute break. The 1:45/100 pace started to fall apart right after 6k; I also switched over to breast stroke for my easy 100s between 1000s in that last 3k... trying to give my body short breaks from freestyle.

    If my backstroke weren't so pitiful I might try that stroke for my breaks. As it is, I did my final 25 yards one-armed elementary backstroke while nursing the final drops out of my gatorade bottle.

    Time... [yawn] for a... [yawn] na... [yawn] ah... [yawn] p.

    Updated March 25th, 2012 at 06:16 PM by mcnair

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  20. A couple more swims...

    by , March 25th, 2012 at 10:31 AM (Alex's swim journal)
    Haven't blogged yet about my Friday and Saturday swims.

    Yesterday I did two miles (3500 SCY) continuously; with the exception of 100 breast at the end of each 1000, the whole swim was on my BASE+5 pace and took 62 minutes. I'd like to be able to maintain that for 3 hours today.

    Friday's swim was pretty simple:
    30 x 100 on 2:00.

    I wanted to see if I really could keep that BASE-10 pace going forever with a longer rest. The first ten or so reps were around 1:30-1:33 as I was warming up. Then my next ten were in the 1:22-1:28 range, with about half of them in the 1:22-1:24 range (another swimmer, Haydn, joined me for 4-5 of these and that encouraged me to pick up the pace). The last ten were 1:28-1:34, mostly in the 1:31-32 range as I relaxed and tried to cool down.

    Alright, big swim this morning... I'm trying to hit 9K, will leave for the Y in a few.
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