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  1. Not a lot today but a lot of kicking

    by , October 17th, 2011 at 07:34 AM (Mixing it up this year)
    I wanted to do one set that was going to take a lot of time so I did. For once I did not worry about the distance just the quality.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins
    5x200@3:00 Free w/paddles & bouy went 2:47, 2:44, 2:43, 2:41, 2:39
    10x50 Free kick w/snorkle odds kick at surface, evens kick just below the surface (that is much harder)

    Total 2500 yards
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  2. Sunday, Oct. 16

    by , October 16th, 2011 at 08:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles @ 1:00
    3 x free/back kick/scull

    9 x 50 fly drills
    3 x caterpillar, chest press, single arm

    Main sets:

    16 x 25 shooters on back w/MF @ :30ish

    16 x 50 w/MF @ 1:00
    odds = dolphin kick w/board
    evens = breast
    50 EZ

    16 x 25 flutter kick w/board @ :30
    2 x 4 fast + 4 easy
    50 EZ

    10 x 50 @ noodler interval
    25 easy speed fly w/fins + 25 easy
    -- supposed to do 16, but got tired of waiting for noodler

    16 x 25 free w/paddles @ :30
    1 breath

    100 EZ

    Total: 4250

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    That was my "aerobic" workout for the week. Trying to decide how much to rest before the Sprint Classic on Oct. 30. Just enough to swim a fast 50 back, but not too much. I swam next to Wally today at OakMarr. He agreed with me that a fast 100 requires a full taper. So that might not happen for my 100 back until Nationals next spring. Now I have to get busy and enter the meet. I'm going to take chowmi's advice and enter 50 back/50 fly/100 back/200 IM to keep all my options open. And the 4 25s of course!

    Updated October 16th, 2011 at 10:29 PM by The Fortress

    Categories
    Swim Workouts
  3. A 5k for real

    by , October 16th, 2011 at 06:30 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm up
    - 4x ( 200 free, 50 back)
    Main Sets
    - 4x100 build on 1:30
    - 4x ( 200 free build on 3:00, 4x 50 ez/fast by 25 on :50 )
    - 4x ( 100 IM on 2:00, 4x50 back on 1:00 )
    - 4x ( 25 kick, 4x25 fast/ez by 25 all with fins on :30 )
    - 4x 50 kick w/ fins on :40
    Cool down
    - 4x 25 ez

    There was a break between each of the main sets of about a minute trying to figure out what exactly was the be done.

    After the 200 set, I kicked it into survival aerobic mode. The fins set was fun and I determined that I get more out of fast/ez than ez/fast.

    The entertainment for the morning was while I was swimming laps, LW was getting hit on while she was on deck doing some of her PT exercises.

    Updated October 16th, 2011 at 08:16 PM by qbrain

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  4. Sun Oct 16, 2011

    by , October 16th, 2011 at 06:15 PM (Canuck Countdown)
    237 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    200 swim
    200 pull
    200 swim
    200 swim

    *the following set is continuous*
    2 x 50 pull @ 1:00
    2 x 100 pull @ 1:50
    200 pull @ 3:40
    400 pull @ 6:00
    200 swim @ 3:40
    2 x 100 swim @ 1:50
    2 x 50 swim @ 1:00

    8 x 50 drill @ 1:00
    8 x 50 from dive @ 1:20
    8 x 50 @ 1:00 work breakouts and finishes

    4 x 2 x 50 IM order @ 1:00 as
    25 fast/25 ez,
    25 ez, 25 fast

    200 EZ

    Total Distance = 4000 meters

    Comments
    I was burnt by the middle of the dive 50s and ready to tap out before the IM 50s, but coach Mat wouldn't let me. Don't know why I'm so physically tired, but I feel like I've done a 2 hour heavy weights workout.
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  5. Sat Oct 15, 2011

    by , October 16th, 2011 at 05:47 PM (Canuck Countdown)
    238 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    3 x
    (100 swim,
    100 kick,
    100 IM drill), continuous

    6 x 50 free drill @ 1:10
    300 free @ 6:00, build the 100s
    6 x 50 back drill @ 1:10
    300 back @ 6:00, build the 100s
    6 x 50 breast drill @ 1:10
    300 breast @ 6:00, build the 100s

    40 x 25 @ :40 as
    4 drill, 1 build, 4 drill, 1 FAST!
    (sets of 10 in IM order)

    50 Free FAST! for time from push = 27.9

    200 EZ

    Total Distance = 3950 meters

    Updated October 16th, 2011 at 06:16 PM by lewba

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  6. Sunday, Oct. 16th, 2011 MAC SCM Meet Results

    by , October 16th, 2011 at 04:48 PM (Fast Food Makes for Fast Swimming!)
    This felt likethe second day of a 2 day meet to me after that onslaught of punishment I put myself through at the Alumni meet yesterday. It's all good though. I had fun at both. My shoulder has a little "something" in it now, that wasn't there before I started this weekend. I'll just have to work it out a little.

    Stopped at my grandparents to get some lunch and a quick visit before heading 5 hours for home with the family. (and to post this)


    Meet results (condensed format):

    200 Free - 2:08.35 (got chicked by Lauren Thies by 0.04 seconds). Also just missed my best time by 0.06 seconds.
    I should've beaten her...my splits were much better all around...she just saved it all for the final hurrah at the finish. I kicked it into gear on the 3rd 50, and brought in my legs on the 4th 50, but they hurt bad at the 175 point of the race. Just went for home with all I had. It was a great race though.
    [nomedia="http://www.youtube.com/watch?v=NcdAar6aO3g"]10-16-11 200 SCM Free - Portland, OR MAC - YouTube[/nomedia]
    2nd Video of the same race from someone else, different view, different commentary:
    [nomedia="http://www.youtube.com/watch?v=VnDZ-VaZUUI&feature=related"]2011 Multnomah Athletic Club (MAC) Association Meet (200 Fr - YouTube[/nomedia]

    You Tube Doubler of the two videos together:
    Video

    200 IM - 2:26.6 or so. Best masters time by 2 seconds which was nice.
    Fly was decent, I had to chase a really fast guy in this race, and had a showdown with another guy 2 lanes over. My freestyle is the only thing that's really feeling good nowadays. I guess that reflects my training.
    [nomedia="http://www.youtube.com/watch?v=OEoaOf2AzwQ"]10-16-11 200 SCM IM - Portland, OR MAC Meet - YouTube[/nomedia]


    200 Breast - 2:51 (Allen Stark - 2:52) Originally I had talked briefly about racing with the World Record Holder in this race, and he accepted. He is twice my age, so what do I get...a kick in the *ss for beating him??? The trouble is, we weren't seeded together to really know who was where during the race. I was in Lane 1, and he was in Lane 6. It's all good, and afterwards, Allen really let me have it with: "Nice job on the win...but you still didn't beat my Long Course Meters time!" Oh man!!! Allen is still the ultimate champ!
    [nomedia="http://www.youtube.com/watch?v=YQjHk0hpd00"]10-16-11 200 SCM Breast - Portland, OR MAC Meet - YouTube[/nomedia]



    100 Fly - 1:05.9 This just sucked. I was 2 seconds slow, and my shoulder could feel the pain every few strokes. There were basically two groups in our heat. One group (lanes 2 and 4) were at :59 seconds, and our group were eating their waves at 1:05s in lanes 1 (That Guy), 3, and 5 (James). That Guy beat me in the race.
    [nomedia="http://www.youtube.com/watch?v=ezCkCSV6g10"]10-16-11 100 SCM Fly - Portland, OR MAC Meet - YouTube[/nomedia]


    100 IM - 1:07.0 This was my first time swimming this in SCM, so best time!
    I felt great all the way through this, and this is also one of the only races where I will use SDKs on my backstroke.
    [nomedia="http://www.youtube.com/watch?v=-0BHbynWJXQ"]10-16-11 100 SCM IM - Portland, OR MAC Meet - YouTube[/nomedia]


    I had a tough age group at this meet. Lots of fast 30-34 year old guys, but it was loads of fun. I enjoy the competition. Much better than always running away with the races.

    Updated October 17th, 2011 at 11:53 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  7. 5K Run

    by , October 16th, 2011 at 12:19 PM (The Labours of SwimStud)
    Ran a 5 K to support a community project this morning. I went round in 21:28 for 4th overall.
    1st was 18:xx
    2nd was 21:04
    3rd was 21:24
    me was 21:28.

    The 1st place guy was my age but a serious runner. 2nd was a Highschooler, 3rd was a 26 year old...I feel fairly happy with myself. Admittedly this wasn't a huge field but there was enough of us. Great to see a lot of folks there but my heroes were the 70something year old man, another pretty heavy guy that got round in about 40 mins and the dad who pushed his 3 kids around the not flat course in a tri-cart thingy in about 38 minutes...


    ...of course I had a muslce milk at the end.
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  8. Saturday, Oct. 15

    by , October 15th, 2011 at 10:10 PM (The FAF AFAP Digest)
    Drylands:

    It was too beautiful a fall day to workout inside. So I used my "home gym."

    TRX chest press, 2 x 20
    TRX tricep extension, 2 x 20
    TRX close grip row, 2 x 15
    TRX incline plank, 3 x :30 seconds
    TRX incline press, 8 (hard)
    TRX knee ins, 2 x 10
    TRX squat jumps, 4 x 10
    TRX lateral barrier jumps, 3 x 10
    TRX sprinter starts, 15 each leg

    Med ball slams, 2 x 10
    Power wheel roll outs, 25
    Ropes:
    3 x :30 alternating waves
    2 x :30 circles
    2 x :30 double waves


    Erg, 30 minutes


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

    Had a busy day. Lil Fort had a cross country meet and soccer game. Had another trip to the "genius" bar with a Mac and Apple TV remote. And then the workout. My arms were burning on the erg! Very tired after getting up early (well early for me) to get to the meet. Need to hit the pool tomorrow!
  9. Saturday, Oct. 15, 2011 Linfield College Alumni Meet

    by , October 15th, 2011 at 08:51 PM (Fast Food Makes for Fast Swimming!)
    This was just pure fun today. Lots of fast racing. I swam just about every event offered, and did pretty well all around.
    Lots of lactate buildup, just toughed through it.

    200 Medley Relay, Fly leg

    100 IM - 59.22 Got touched out by 0.06 seconds, but considering I was behind by a bodylength after the breaststroke this is pretty good. Also a masters best time.

    200 Free - 1:58 something. Did this one somewhat EZ. Took it out moderate till the 100 and the college kids left be there. THey were only a few seconds ahead of me at the finish (1:53 & 1:56)

    50 Free - sat out and watched this one. 50 Free sucks!

    200 IM - 2:10.04 I won this one! Yippie! The kid that touched me out in the 100 IM had no chance against me in the longer race. This was also just over a second off my best masters time (2:08.8)

    50 Breast - split this as a 2 x 25 relay with another Alum. I did the 2nd leg with a super running dive. Pure fun!

    Intermission - threw on my full leg suit for fun. I didn't care at this point. I already proved that I can still swim fast.

    50 Back - slipped on the start! $#!+

    100 Breast - did a triple pullout, followed by a double pullout, followed be a single pullout, turnaround in the middle and race home! Finished in :59.7!! Broke a minute...with a technicality of course, but still...

    100 Fly - did a 58.5. Tired, but decent.

    100 Back - did this with full length fins on. SDK is the key! Underwater 1st length and 2nd lengths. 3rd was about 1/2way underwater, and the 4th was a pushoff and then swim for home. Did a :54.1. Nice to swim fast in backstroke for a change!

    100 Free - 52.5 This was a race with another Alum from the class of 2010...just a kid. He beat be with a 52.2. He's also 13 years younger and didn't swim anywhere near as many events as me today.

    50 Fly - 26.7 Ouch. Plain tired by this point.

    200 Free Relay - This was a showdown between the Alumni and the current guys. We ended up losing by 0.3 seconds, but it was fun!


    Tomorrow is the real racing at the:
    SCM Meet at the Multnomah Athletic Club in Portland.
    200 Free, 200 IM, 200 Breast, 100 Fly, 100 IM.

    Should be fun...competition will be fierce, which I like!
  10. A Chemical Bath Tub today

    by , October 15th, 2011 at 05:19 PM (Mixing it up this year)
    Swam at the Y today. The chemicals were better but still off, too heavy on the chlorine but still tollerable. As to the Bath Tub reference it was at least 85-86. Perhaps if they turn down the temp the chemical issues might get better!?

    200 Free
    200 Free Kick w/snorkle
    200 Free kick alt 25 kick on surface/25 kick just under surface/25 kick deep this is really tough to do
    200 Free kick
    200 Free
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/ 50 swim strong
    500 Free kick w/fins

    Then the kids came in and we worked on their strokes.

    Total 2500 yards
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  11. The 5k that wasn't

    by , October 15th, 2011 at 02:33 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm Up
    - 1000 as 5x ( 150 free, 50 back )
    Main Sets
    - 500 free try to maintain 1:20s (15,20,19,19,19)
    -- did open turns at the 100s to get times
    - 14x100 as
    -- 4 free on 1:30 (10,12,12,11) (goal: 10)
    -- 4 back on 2:00 (34,32,31,29) (goal: 30)
    -- 4 kick w/fins on 2:00 (19,19,22,19) (goal: 20)
    -- 2 ez
    - 1000 pull as 5x (150 fast, 50 drill)
    Cool down
    - 100 ez

    It was pretty much an aerobic workout. I have a half dozen workouts written down in a Rite in the Rain note pad that are all supposed to be 5k. I guess I miseed a set when writing down this one.

    On the positive side, when I finished this workout, I wasn't thrilled with my 100 free times, but I was thrilled that was I was able to do 5k in well under 90 minutes and I wasn't totally dead like I usually am... I figured out that my workout was short when I got home. Should be good to go for 5k tomorrow.

    The Rite in the Rain notepad is something I have been meaning to mention for a while. It is great for keeping notes or workouts in a swim bag without worrying about the paper mildewing. The notepad is about six months old now, you can write on it with a normal pen if it is dry, or a space pen if it is wet. The space pen I use is heavily inked so the writing bleeds from the front of one page to the back of the page in front of it. As long as only one side of the paper is used, it isn't a problem, but it would be kinda messy if both sides were used.

    For the 500 and the 1000 I really wanted to use the tempo trainer, but I remembered that it was in the locker when I wanted it, not in my equipment bag. Too lazy to fetch it.
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  12. Saturday, 10/15/11

    by , October 15th, 2011 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    Good swim today! A little soreness but all-in-all, I felt real good in the water.

    SCY

    Warm up (950)
    300 swim free and back
    8 x 25/:40 Free - Straight Arm Drill with Fins and Snorkel
    - was going around 15 on these
    4 x 75 Back/1:20 - 25 R Fist-L Normal - 25 L Fist-R Normal - 25 Full Stroke
    - around 1:10 on these
    3 x 50 /1:00 ds
    - went 40-37-34

    Kick (600)
    12 x 25/40 Fast Dolphin Kick With MonoFin under water.

    - alternating on back and belly, taking 15 SDK each time, surfacing at flags, ave :15 on these
    12 x 25/45 No Fins - Very Strong - at least 12.5 yards under water - easy swim into wall
    - alternating on back and belly, taking 15 SDK each time, surfacing just past mid pool, ave :20 on these

    Main Set: (800)
    16 x 50/1:00 as 5x(#1 Fast Fly, #2-3 smooth free) + #16 fast fly
    - was going 40 for the fly, 43-45 for the smooth free


    Back Set (800)
    4 x 200/3:30 build & desc
    - went 3:12 - 3:08 - 3:05 - 2:58

    Warm down (300)
    300 easy free

    Total: 3450 yards
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  13. Workout 10/15/11

    by , October 15th, 2011 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Team practice (Bennington Area Masters) at Rec - Jill's workout (scy)

    300 w/u

    Pyramid (base :30/25 for all):
    4 x 50
    3 x 100
    2 x 150
    1 x 200
    2 x 150
    3 x 100
    4 x 50

    200 Kick

    4 x 100 IM
    - 25 Fly, 75 Bk
    - 25 Fly, 75 Br
    - 25 Fly, 75 fr
    - 100 IM

    6 x 75

    200 w/d
    (3350 total, around 80 minutes)
    -------
    My twice a month opportunity to swim with the local Masters team. Most of the swimmers are triathletes, and this year I am one of two that are registered with USMS. It is a great mix of former college swimmers, Ironman/women tri's, and folks new to the sport for fitness.

    I swam with Jon, Carol, and Bethany. Jon worked up to a half-Ironman tri this year and got me hooked up with the lake swimmers in Massachusetts. Carol used to swim in college, and also did a half-Ironman this year (and I coached her son 15 years ago on the town team - he is now an Olympic cross country skier). Bethany is in town as part of the flood relief construction crew, and swam the 10 mile Kingdom swim in northern VT this year - she is also the only other swimmer I have seen with the "Go The Distance" swim cap on. They all helped to push me along, which felt great.

    On the way up the pyramid I swam, holding :29-31 on the 50s, 1:02-1:04 on the 100's, did a 200 IM, then pulled my way down, holding 1:06-1:08 on the 100's and :33s on the 50.
    For the 75's I did Pull/Back/kick, repeat.

    Felt strong throughout, and was able to get a bit more rest than normal (fine by me). I was asked by Jill to add some instruction to the practices as the year progresses, as the folks a few weeks ago enjoyed the drills we worked on. I might see if I can swim a bit with the town's swim team before the Master's practice, so that I can keep my swim time up while lending a hand to the other swimmers. That is one of the most important things we can do - share our love for the sport of swimming.
  14. Saturday w/the kids - 10/15/11

    by , October 15th, 2011 at 10:50 AM (Trying to Train Smarter, Not Just Harder)
    800 back/free
    6 x 100 stroke/free by 25's on 1:30
    400 kick, speedplay by 25's
    100 easy
    16 x 50 on :50, progressive by 4's
    100 easy
    The kids then began "Goal Sets" - which was comprised of 4 hard/fast 100's with an easy cool down between each. I didn't want to be embarrassed, neither did I want my workout to have such a small amount of yardage, so I went down to the other end of the pool and did the next 1800 on my own:
    6 x 300 (300 & 3 x 100) pull no paddles, pull w/paddles, kick w/zoomers
    Intended to do 8 x 300, but my elbows were hurting, so thought I'd better get out before it got worse.
    100 easy
    Total: 4600 SCY
    Seems like I've forgotten something before the 300's but can't for the life of me remember what it was.

    *Beautiful weather in Tallahasse today - think I"m going to dust off one of the old bicycles in the garage and go for a little ride this afternoon!
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  15. 10.15.11 Saturday workout

    by , October 15th, 2011 at 10:12 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Bob, Andrew and Mary. Pool about 82. No drag suit. Brook coached.

    Brook noted that I don't point my toes. I've been working on this but apparently not hard enough.

    SCY

    500 Warm up

    200 IM Kick no fins
    200 IM Drill down/ swim back
    200 IM

    5 x 100 - 1:30 (Breathe Right, Left, every 3, Left, Right)

    3 times through (stroke in IM order)
    * 200 Kick w/ fins
    * 100 fr ~ 1:20
    * 200 free down/stroke back ~ 3:00
    * 100 fr ~ 1:20
    * 200 Pull ~ 3:00

    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back
    25 Sprint from dive
    50 Drill down/underwater back

    400 Easy IM cool down

    (4750 Total)
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  16. Workout 10/14/11

    by , October 14th, 2011 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy):

    500 w/u
    - 200 FR, 200 BK, 100 FR drill that gobears mentioned here:
    Quote Originally Posted by gobears View Post
    On to the main set from Opportunities for Greatness workouts:
    Quote Originally Posted by mojo flyer View Post
    Thursday, 13 October 2011
    -----
    Go THREE times around:
    1 x 50 on 1:00 EASY
    1 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    2 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    3 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    Then I went on to a broken 500 (I saw that idea from posts that pwb and Chris had earlier):
    - 5 x 100 FR Pull with buoy
    - 1-2 with 10 SR
    - 3-4 with 20 SR
    - 5 FAST

    300 w/d

    (2800 total: 45 minutes)

    -----
    First time in the water since Tuesday morning (that Wednesday early am practice did not happen). As mentioned in a previous post, I am looking at other blogs for ideas since most of my work is solo and it has been a long time since I coached.

    On mojo's main set, one and two were Free (held 35-36 for EZ and 29-31 for fast), and the third trip through was Back (40-41 EZ and 34-36 fast) with an extra 5 seconds rest.

    My times for the broken five pull were 1:12, 1:14, 1:11, 1:13, and 1:06 (aggregate = 5:56). I was thinking about my arm as a big paddle from the drill that gobears shared, and did not split that too evenly. Having never been a distance guy, I still don't understand how you can crank out the even splits the way you do. I am lucky to negative split! haha

    I have started the first attempt at wine making - all six gallons! I should have an idea around NE Champs if it turns out correctly. I also will be making another 50 jars of jelly this weekend, with more grapes on the vines ... Watching one of the Harry Potter movies with the kids, then off to bed to get ready for a team practice in the morning. Swim fast this weekend, everyone.

    Updated October 14th, 2011 at 08:33 PM by rxleakem (add photo)

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    Swim Workouts
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  17. Friday, 10/14/11

    by , October 14th, 2011 at 05:25 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    300 swim
    300 kick
    300 pull w/buoy only
    Did all the above as 150 free/150 back

    Main Set: Back (800)
    8 x 100/2:00
    #1 25 back - 25 R side kick - 25 L side kick - 25 back - went 1:50
    #2 50 back - R side kick - 25 L side kick - went 1:50
    #3 75 back - 25 kick on back - went 1:35
    #4 100 back - went 1:30
    repeat

    Swim Set #2 (500)
    8 x 50 free
    #1 50 easy/1:00
    #2 drill/1:00
    #3 - #6 Swim/55 Build - went 37-38 on these
    #7 Drill/1:00
    #8 - #9/1:00 Pace - went 35-36
    #10 easy

    Swim Set (900)
    5 x 100 free/1:25 - went 1:20-22
    4 x 100 back/1:40 - went 1:30-32

    Warm down
    100 easy

    Total: 3100 yards
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  18. Thurs Oct 13, 2011

    by , October 14th, 2011 at 04:01 PM (Canuck Countdown)
    240 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    5 x 200 alternate swim and kick/swim @ 20 seconds rest

    4 x
    (50 @ 1:00,
    50 @ :55,
    50 @ :50,
    50 @ :45)

    4 x
    (50 kick / 50 drill @ 2:10,
    50 drill / 50 swim @ 2:10); do the 200s in IM Order

    4 x
    (4 x 50 free @ 1:00,
    100 free fast! @ 2:00)

    200 EZ

    Total Distance = 4000 meters
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -10/17/11

    by , October 14th, 2011 at 02:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 swim 2:00
    1 X 100 kick 2:15
    1 x 100 swim 2:00
    8 X 50 kick :55
    1 X 100 swim -

    1 X 100 free-moderate- 2:00
    1 X 100-stroke or IM- 2:00
    1 x 50 -fast/choice- 1:30
    Four rounds

    14 X 100 free
    4 on 1:25
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  20. It might seem random

    by , October 14th, 2011 at 12:53 PM (Random Nonsense)
    today's workout included a ton of stuff where backstroke flags would have been helpful. Of course we didn't have backstroke flags in the deep end, and I cracked my heels good early in practice at which point I decided to change anything requiring flags to free which was half the workout.

    Team Practice SCY

    Warm up
    - 300 swim
    - 300 kick (crack heels on first 50) on back w/ fins
    - 300 swim
    Transition
    - 3x100 build on 1:20 ( sub 1:10s)
    Main Set
    - 2x200 on 2:20 (2:14, 2:19)
    -- Josh got out after this
    - 100 kick
    - 2x150 on 1:45 (sub 1:40s)
    - 100 kick
    - 3x100 on 1:10 (~1:05s)
    - 100 kick
    - 8x50s on :40 (:36s, starting to tighten up)
    - 100 kick (calf cramp)
    -- got out

    Josh wasn't feeling well before the 200s, but I didn't catch that when I picked the interval. As soon as he finished the 2nd one, he said it was getting out. Oops.

    I really like doing 2s and 3s of 200 and less. The dread of lactate build up isn't there. I wasn't warmed up enough for the 200s, but the 150s and 100s were a nice cruisy/fast pace.

    The guy in the lane next to me is a good backstroker and did the 150s back (as prescribed) without flags and went a 2:03 on the second one. I was impressed that he went that fast AND avoided injury.
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