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  1. Saturday, April 7, 2012 11:00am

    by , April 7th, 2012 at 03:56 PM (Fast Food Makes for Fast Swimming!)
    Just got in a light swim at the Y today. Light in terms of yardage, but the intensity was up there a bit.

    5 x 100 Free @ 1:30 (1:05-1:07s)

    10 x 50 Kick w/ board (:39-:41 for first 5, :42s for second 5)

    Pull Set w/ paddles:
    200 @ 2:40 (went 2:14)
    175 @ 2:20 (?)
    150 @ 2:00 (1:36)
    125 @ 1:40 (1:20)
    100 @ 1:20 (1:03)
    75 @ 1:00 (:47)
    50 @ :40 (:29)
    25 @ :20 (:14)

    Gave myself a bit easier intervals than normal, but really attacked the set.

    100 EZ

    --------------------
    2000 Yards

    1 more week till the PNA Champs in Federal Way, WA. Yesterday there were only 250 or so people signed up, currently...329!! Open registration till midnight tonight.

    I'm swimming:
    400 IM (Best event in the world)
    200 Back (worst event in the world - after the 50 Free)
    100 Breast - just for fun
    50 Fly
    200 Free (as a 200 Fly - this is fun doing this, because I almost always get a good race)

    These are 5 of the first 6 events of Saturday's sessions, but since there are so many entries in the meet I'll have plenty of rest time between each event. I'm skipping the 50 Free which falls between the 200 Back/100 Breast. Plenty of rest for a middle D guy at least!! hehehe
  2. Saturday, 4/7/12

    by , April 7th, 2012 at 01:48 PM (A comfort swimmer's guide to easy swimming)
    Did this with swim buddy this morning. Went ok but I just couldn't seem to get going fast as I thought I should.

    Warm up: (1400)
    200 swim, 200 kick
    200 drill/swim 200 scull/pull by 50s
    4 x 25/30 strong - alternated free & back
    4 x 25/30 burst + cruise - alternated free & back

    2 x 50/50 free build
    1 x 100/2:00 Strong
    2 x 50/:55 back build
    1 x 100 easy

    Main Set: (1200)
    6 x 100/7:00 - ALL OUT!!!!
    - All free, off blocks, swam easy 100 after each. Swim buddy and I timed each other, I went:
    - 1:08.00, 1:07.13, 1:08.9, 1:08.12, 1:07.26, 1:09.97

    Warm down
    400 easy

    Total: 3000 yards
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  3. Good Friday, April 6, 2012 5:00am and 5:30pm Lactate

    by , April 6th, 2012 at 10:37 PM (Fast Food Makes for Fast Swimming!)
    Good Friday...a paid holiday for my work company. They can't afford to take a day off in the cherry harvest season for Independence Day, so we get this day as a holiday. It's really nice this time of year to have a 3 day weekend (at least if you're not in maintinence). I got to work, so it was OT + Holiday pay today!

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

    A.M. Workout:

    300 Free
    300 Free Pull
    10 x 50 Kick w/ board @ 1:00 (:42-:44s)


    8 x 150 Free @ 1:50 (held 1:35-1:38s)
    • odds swim, evens swim w/ paddles
    • another guy did the same interval w/ me, but 125s. Worked out well.
    100 Free stretch out

    5 x 100 Fly @ 1:30 (others did free, I just trailed them, but was catching them)

    300 EZ

    -------------------------
    3200 Yards

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

    P.M. Workout:

    4 x 100 Free @ 1:30 (held 1:05-1:07s) nice warmup pace!

    8 x 50 Kick w/ board (first one :39, rest of them :40-:42s) rockin!!!

    200 Free Pull

    Lactate Main Set:

    4 x 100 IMO @ 4:00

    did a 100 Free EZ after each 100, but kept the fast ones on each 4:00
    • Fly - 1:02
    • Back - 1:09
    • Breast - 1:16
    • Free - :57
    • Add-up time - 4:24 400 IM
    • If this means anything, I think my 4:30.01 entry time next week is getting beat!
    200 Kick w/ board EZ

    4 x 75 Free @ 1:10

    Couldn't really do anything more after the lactate work...plus my right hamstring is bugging me...probably from something at work.

    ------------------------
    2300 Yards

    5500 Yards for the day
  4. Friday 4/6/12

    Friday 4/6 (Friday Fly Day)

    AM only SCY

    Another day without a workout on Thursday, life has just kept me busy this week.

    600 100FR/100K FL on side
    400 pull buoy only
    8x50 @ 1:00 K/Dr 2 each stroke IM order
    4x100 @ 1:30 IM (O: Drill, E: Swim)

    10x100
    2 @ 1:20 D1-2
    2 @ 1:15 D1-2
    6 @ 1:10 red HR (mix of 1:01s and 1:02s, 26/10)

    2x300 @ 4:10 IM (1: Dr/Sw/Bld, 2: Swim)
    8x25 @ :30 Fly (1 AE/3 Fast)
    3x200 @ 3:00 IM D1-3 (2:38, 2:29, 2:15)
    6x50 @ 1:00 Fly (1 AE/2 Fast)
    4x100 @ 1:30 IM D1-2, D3-4
    1:00
    4x75 @ 1:30 Fly w/ fins FAST (:38, :39, :39, :37)

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  5. Friday IG, April 6

    by , April 6th, 2012 at 05:54 PM (The FAF AFAP Digest)
    Swim/SCY/w/Jimby:

    20 x 50 @ :55

    10 x (75 EZ + :10 RI + 25 fast) @ 2:00
    -- I did nothing fast
    -- most was breast-back kick-breast-back kick (no backstroke flgs at one end)

    8 x 50 kick @ 1:20
    -- supposed to be 25 hard + 25 EZ
    -- I just did easy kick

    10 x 50 EZ @ :55

    Total: 2900

    Rehab/stretching, 40 min


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

    I should definitely not have done a speed workout yesterday. That was 3 between Mon-Thurs. My left side is barking at me some now. Planning to take the weekend off anyway. But it could be kind of a sideways or recovery week this week if it doesn't feel better, which hopefully it will. I have had a vey hard three weeks of training since the Albatross meet. Need to taper; glad it's here!

    Updated April 6th, 2012 at 09:53 PM by The Fortress

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    Swim Workouts
  6. First swim post-op 04/07/12

    by , April 6th, 2012 at 05:22 PM (Workout Swimmer)
    Yes Doctor, I understand, no swimming until at least 2 weeks after surgery. Preferably 4 weeks. Humph. Got in 1100 today - my right arm is not working quite the way it was last Friday! I think I'd better try to wrap my brain around a 4 week recovery period for each arm, instead of 2 weeks. Who knows when I'll be back up to speed again? (Mostly I'm just swimming to try & keep the darn GTD genie from hollering at me!)
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/09/12

    by , April 6th, 2012 at 03:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 x 100 1:40

    1 x 400
    Broken :15 @ 200
    Choice, fins optional

    4 X 50 kick 1:15
    1 x 100 easy swim

    4 X 75 1:20
    50 perfect stroke/25 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    SPRINT/MIDDLE DISTANCE SWIMMERS:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8 to fast

    OR

    DISTANCE SWIMMERS:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace(1000 or 1650)

    WARM DOWN: 4 X 50 easy 1:00

    2550/2700Y
    Categories
    Swim Workouts
  8. Friday, 4/6/12

    by , April 6th, 2012 at 02:36 PM (A comfort swimmer's guide to easy swimming)
    Yesterday was a recovery day and my workout was very light and easy consisting of about 2000y of easy swimming, kicking, and drills.

    Today was also a relative easy day since tomorrow will be a very hard (for me) test (lactate) set.

    SCY, Solo

    Warm up (1300)
    500 mixer
    - did 100 free/100 back/100 kick/100 back/100 free continuous
    3 x 100/1:40 build up each
    - all free around 1:21-23
    6 x 50 ds 3/50, 3/45 - free ave 38
    8 x 25/30 Strong - Alternate 25 stroke - 25 Free
    - went fly-free-back-free x 2

    Kick Set (1000)
    1 x 400 IM/30sr no equipment
    - didn't get time on this but probably around 9 min
    12 x 50/1:00 - strong - may use equipment
    - with fins, did 1-8 w/board & snorkel, 9-12 on back, alternating flutter and dolphin.

    Sprint Set (300)
    20 x 15/30 - speedy
    - all free averaging 9-10 sec

    Warm down
    100 easy

    Total: 2700 yards





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  9. T-TH swims

    by , April 6th, 2012 at 10:26 AM (Alex's swim journal)
    Little time to swim this week and seemingly less time to blog, but I wanted to get down in writing a couple of workouts before I forget.

    Tuesday: 3K in about an hour; I was still very stiff and sore, even after going only 1500 on Monday. I was racing a bit to finish up before they closed the Y, so it didn't seem like a very satisfying swim. the 1000 in the middle I did as a 10 x 100 on 2:00 set. These were all coming in at 1:31 and even a couple in the 1:34 range late in the set. I felt like I was getting stiffer and more sore as the set wore on. The last 1000 free I did continuously and was able to build some rhythm... again, I'm just surprised at how slow I've felt for several days now.

    Thursday: 2K in 40 minutes. Soreness gone, this workout felt much better. I did 2000 free at a 1:45/100 pace; stopped for a minute and finished with 4 x 50 on 1:00. Pace was much faster (:38, :40, :40, :40) but felt relaxed, not strained.

    Hopefully I have time to get in at least a couple thousand yards today; two miles would be optimal!
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  10. 04.06.12 - Friday workout

    by , April 6th, 2012 at 08:40 AM (Pete's swim blog)
    Swam w/ Dave and Howard. Pool temp 84.

    SCY

    400 Warm up

    8 x 200 Up/down kick - 3:30 Did base stroke IM - added kick at the end so I kept a 50 fly as long as possible.
    1:00 Break
    200 Timed br Kick - 2:55 Dave barely beat me out using freestyle kick. Usually he wears out long before 200 yds but not today.
    100 Easy

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/50 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/50 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    3:00 Rest
    200 Timed Pull - 2:04 Again beat out by Dave. Held even with him on the second 100 but he had too much lead after 100 yards.

    150 Cool down

    (3650 Total)
    Categories
    Swim Workouts
  11. last long distance workout before taper

    by , April 6th, 2012 at 08:40 AM (Mixing it up this year)
    I can't wait for my massage later today!

    Today was a day of 400's and locked up back muscles. The starts I did at the end I literally fell in on the first one, then I did fly scull dril back to the wall to loosen my back.

    400 free
    400 free kick w/zoomers

    4x400@7:00 free w/paddles & bouy went 6:16, 6:11, 6:05, 5:56

    400 EZ

    4x50 from block first oe was pitifully back i basically fell in and could not SDK at all it hurt too much. Then after finishing the 50 fly scull drill i felt better

    Total 3000 meters
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  12. Recapping the Last Few Months

    by , April 6th, 2012 at 08:04 AM (Year Three: The Road Back)
    You may have noticed that I haven't posted anything since last December - and my last few entry topics surrounded the issues I was having with my shoulder. Unfortunately, rest didn't help a thing. My shoulder never got better and on January 19, I had surgery to repair a 75% torn rotator cuff. The doc took pictures of the remaining 25% and how it was shredding too. Now, with two screws holding my left shoulder together, I am cleared to get back in the water. Before you cringe... I'm mainly kicking - and slowly testing the "shoulder" waters.

    I actually got back in the water a few weeks ago and have been trying to increase what I can do day by day (actually every other day - I'm trying really hard to limit myself to 3-4 days per week max in the pool).

    My victory yesterday - I swam an entire 50 Free without fins to aid my shoulder. It wasn't fast - only a :45, but it was a full 50.

    My struggle today - pain. Not good. I went back to a few unassisted 25 Frees with a 25 Kick to get back to the wall. I find myself doing a lot of one-arm fly and one-arm back. I can do about 4 left-arm fly strokes before my shoulder gets tired, but I still don't have the strength to get both of my shoulders out of the water - on the same timing schedule - to be able to swim full fly strokes yet. Those of you who read this last year know that fly is my favorite stroke. Ugh....

    I had high hopes for this season - great SCY times culminating in our Indiana State Meet (missed the entire SCY season), my first Aquabike in May (not happening), the USMS LCM Nationals in Omaha (highly, highly unlikely), and a great Open Water season (for which I am still holding out a bit of hope to be back by the end of summer). So... needless to say, Year 3 is not what I expected. Stay tuned... we'll see where I go from here.
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  13. Thursday 4/5/12

    by , April 5th, 2012 at 10:41 PM (The Labours of SwimStud)
    Warm up:

    400 swim
    12 x 25 K :45 every 4th sprint
    2 x 150 as stick, fist, swim

    Main Sets:

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

    8 x 50 kick w/fins BA @ 1:30/1:45
    200 EZ
    10 x 25 no breath free @ :35/:40/:45
    100 EZ

    4 x 50 swim choice BA @ 1:30/1:45

    100 EZ

    Total: 2500
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  14. Workout 04/05/12:

    by , April 5th, 2012 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    6 x 50 kick on :50
    4 x 50 IMO on :50

    4 x 100 FR
    2 x 100 (75 back fast, 25 DPS FR)
    2 x 100 (75 fly fast, 25 DPS FR)
    1 x 200 IM (went 2:26.92)

    1 x Noah's Ark pull with buoy

    8 x 50 Quarter's strong free on :50
    - 1-4 FR, 5-8 (BK, BR)
    4 x 25 on ~ :60
    - start at middle of pool
    - sprint through turn then cruise
    - 1-2: FR, 3: BK, 4: Fly
    - had an extra 25 in there to get back to wall
    1 x 100 IM for time (went 1:09.45)

    200 loosen and out
    (solo/Rec/3325 yds/60 min)
    ----------------------

    My quads are feeling better today, just a little sore. I decided to just go at it today with some stroke work, and I have to admit that 40% of the fly was done as one-arm fly, like the first 25 of those 75's. I mixed up the quarter's strong with the strokes - the first two was odd fly, even back then flipped around for the last two. For those, I did the last 12.5 hard, then the last 25 hard for both strokes.

    The pool was pretty packed again tonight, almost as if the Resolutionists skipped the beginning of the year to hit the pool and instead waited for the first few weeks of spring. While it throws off my sets and sendoffs, it gives me a chance to talk up the meet with everyone I can, so that is nice.I saw Greg tonight, and he was working on the drills/technique stuff from his coaching session recently.

    I was off today, and saw this display while running some errands. Hope you all enjoy this ...
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  15. Thursday, April 5

    by , April 5th, 2012 at 03:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :35
    5 x 50 fly drills @ :15 RI

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    125 EZ

    4 x (25 AFAP w/fins + 75 EZ) @ 3:00
    1 = breast, 12 high
    2 = free, 10 low
    3-4 = shooters, 8 high-9 flat
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1 = fly, 22 low to mid
    2 = fly back, 23 low
    3 = breast, 27 mid
    4 = dolphin kick w/board, 23 high-24 flat
    5 = flutter kick w/board, 24 mid
    25 EZ

    Total: 2900


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

    I would have preferred to have done Garbagio today and speed tomorrow. But I will be at the Sewickley Y tomorrow around lunch and fear I would not be able to get in a quality workout. So today it was, despite the fatigue. My times were actually very good. Long drive up to Pittsburgh now.
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  16. Testing out my backstroke & post tornadic update

    by , April 5th, 2012 at 03:21 PM (Chowmi's Blog)
    I actually went to an organized masters swim workout! What the heck have I been paying my membership for! But wait just a moment, i'm not sayin' I actually DID the full workout!

    SCM, Baylor Fitness Center
    Billy G coached, but I wouldn't have done the set no matter who coached!

    400 warm up

    8 x 50 kick on 1:00

    Main set:

    400 pull
    3 x 100 on 1:30
    300 pull
    4 x 100 on 1:25
    200 pull
    5 x 100 on 1:20

    =====have you missed these equal signs? here are some more================

    300 easy pull with PFS to their 400;
    3 x 50 fly descend to 36
    ouch! ouch! and really ouch!

    200 easy pull PFS to their 300;
    4 x 50 back
    41 descend to 37; play with effort vs. time

    100 easy pull PFS to their 200;
    4 x 50 back strong held 37's
    1 x 50 easy free

    warm down

    The End

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

    I was sort of testing what I thought I might be capable of in a 200 back. But it was a lot rest, at 1:25 and 1:20 interval, so I don't think it was that indicative.

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

    The DFW tornados are the talk of the town. We didn't have any damage but it was drama all night and lockdown at school. The scary part was never knowing when you were really out of danger until the evening. In the midst of possible destruction, working out and abs of steel just didn't seem to mean very much. So I opted to watch tornadic TV and eat a chocolate eclair, 2 toasted pop tarts (in case the electricity went out, I made these right away), a charms blow pop, and assorted chips. P90x only when the tornadic activity passed and we went back on with our regular lives and bringing it.
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  17. Sarasota Y Sharks Masters 5:30 AM Workout -04/06/12

    by , April 5th, 2012 at 01:45 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/rest Workout.
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Broken :20 @ each 200.
    Fins optional, all choice.

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    RACE PACE SWIMS:
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  18. Packed in like sardines we were!

    It was crowded this morning at TNYA workout—all the swim campers are back, tanned and re-excited about swimming. Practices between now and IGLA (our focus meet in late May) are likely to be very full. It’s fun to be part of a team that’s excited and motivated about an upcoming competition, but the downside is swimming in packed pools for the next couple of months. We had 6 in our lane this morning (some lanes had 7), but it ended up working out ok—I went last in the lane and was able to tweak the workout to keep things challenging and useful for me. It helped that I had good lane buddy Jack right in front of me—he’s very courteous about always leaving a little space at the wall for me to finish, and will even nudge others out of the way when necessary. Here’s to polite and spirited lanemates!

    Brad coached, and this is what we did:

    1000 scy warmup: 400 FR, 300 IM k/d/s, 200 pull, 100 kick [did 950]

    2 x 200 FR @ 3:00 [did fr/bk halfsies]
    4 x 50 FL/BK @ 1:00 [25 fly kick + 25 back fast]
    6 x 25 kick @ :30

    4 x 125 FR @ 1:55 [50 fr + 75 bk]
    4 x 50 BR/FR @ 1:00 [kicked]
    6 x 50 kick @ :30 [odds fast @ :25 evens ez @ :35]

    4 x 100 IM @ 1:50 [did kick except swam the FR length on 1st, BR on 2nd, BK on 3rd, FL on 4th]
    6 x 50 FR @ :45 [odds FR evens BK holding all :40 or under]
    8 x 25 FR @ :45, breathing 4-3-2-1-0-0-0-0 [no hypoxic stuff for me, did odds ez FR, evens 15y AFAP 10y easy]

    3 x 200 pull @ 3:10, 3:00, 2:50

    200 wd + play

    Updated April 5th, 2012 at 11:45 AM by swimsuit addict

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  19. 04.05.12 - Thursday workout

    by , April 5th, 2012 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Soreness from soccer Sunday finally wearing off. Felt much better in the pool today. Pool temp ~85.

    SCY

    400 Warm up

    6 x 50 Free - :45

    3 Times through:
    * 4 x 25 - :30 IM Order
    * 4 x (25 Stroke/75 Free) - 1:15 IM Order for stroke
    * 100 Pull relaxed - 1:30
    * 100 Kick relaxed - 2:00

    8 x 100 - 1:45 (:10) Up/Down Kick: Base stroke fly, start w/ 100 fly

    16 x 25 - :40 easy/hard no breath IM order

    150 Cool down

    (4150 Total)
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    Swim Workouts
  20. speed day today, not too sure how good but not bad either

    by , April 5th, 2012 at 07:21 AM (Mixing it up this year)
    Battling the bad back again. Have a massage scheduled for tomorrow, he is also certified in ART too. His specialty is swimmers namely the SCAD team.

    I just felt so drained again today. Hopefully with taper I will feel stronger.

    Last night was my last upper body weightlifting session and I did not go hard but moderate on the weights.

    600 free every 4th lap kick on back
    6x25@:45 scull w/ snorkle
    6x25@:45 shooters w/zoomers
    6x25@:45 no breathers I still can only get to the last black line
    50 EZ

    4x50@1:15 torque drill w/paddles & snorkle
    100 EZ
    8x25@:45 burst(fly) + cruise(free)
    100 EZ

    3x(50 AFAP choice w/zoomers +75 EZ) R1 free in 31, R2 fly in 35, R3 free no fins 33
    200 EZ

    Total 2500 yards
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