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  1. FAST FRI May 25th 2012

    by , May 25th, 2012 at 12:03 PM (Ande's Swimming Blog)
    FAST FRI May 25th 2012

    Trained Tue, Wed & Thu

    Whitney Coached
    LCM Main pool
    5:30 - 7:00 dove in at 5:38ish
    swam with Tyler
    beside David, Chris, Mike Ned Larry & Todd

    Warm Up (LCM)
    assigned: 20 min choice did 13 min choice & went 7 - 800

    Main Set (LCM)

    50 fly Fast from a dive
    went 27 or 8

    150 easy

    400 fast from a dive
    went 4:47

    assigned 400 easy
    did 250

    50 fly fast from a dive
    went 28

    150 easy

    200 fast from a dive
    went 2:19
    felt a little fried from the 400 & the 50

    200 easy

    50 fly fast from a dive
    went 28

    100 fr fast
    went 63

    100 easy

    ~ ~ ~ ~ ~

    2012 Meets & Events

    Thu Jul 5 - 8, 2012
    2012 USMS LCM Nationals
    Order of Events
    Qwest Center, Omaha, NE


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  2. Friday, 5/25/12

    by , May 25th, 2012 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    800 choice
    - did 300 swim free & back, 200 kick, 200 IM drill, 100 scull
    4 x 25/40 burst then cruise
    - did back-free-fly-free
    4 x 25/45 kick afap
    - kicked on back

    Main Set (1650)
    Repeat 3x
    3 x 100 desc to strong
    3 x 50 desc to fast
    3 x 25 afap
    25 easy
    Round 1 free:
    - 100's @ 1:40, went 1:22-1:18-1:15
    - 50's @ 1:00, went 38-36-34
    - 25's @ 1:00 was under 15
    Round 2 back
    - 100's @ 1:50, went 1:34-1:29-1:24
    - 50's @ 1:00, went 42-41-38
    - 25's @ 1:00 was under 18
    Round 3 kick
    - 100's @ 2:15, went 2:05-2:02-1:54
    - 50's @ 1:10, went 58-56-52
    - 25's @ 1:00 was around 25

    Warm down
    Pull 200 back w/buoy only

    Total: 2850 yards
    Categories
    Uncategorized
  3. Funky Friday 5/25/12

    by , May 25th, 2012 at 11:15 AM (The Labours of SwimStud)
    Warm up:
    150EZ
    3 x 150 Stick, Fulcrum, Swim
    400 Kick swim by 50

    Main Sets:

    10 x broad jump off side of pool & squat jump in streamline off bottom, fast dolphin kicking to top.
    50 EZ
    I misread and did a 50 EX after each jump/squat

    8 x 50 burst + cruise @ 1:15
    50 EZ


    3 x (3 x 50) @ 1:30
    1 = 200 pace
    2 = 100 pace
    3 = AFAP
    200 EZ after each round

    round 1 = free
    round 2 = kick
    round 3 = stroke (BR)

    6 x 50 w/parachute @ 1:00 rest
    2 breast pull
    2 free w/paddles
    2 dolphin kick on back did 2 x 25 Dolphin...

    200 EZ

    Total: 3500
    Categories
    Uncategorized
  4. 05.25.12 - Friday workout #02

    by , May 25th, 2012 at 08:42 AM (Pete's swim blog)
    Swam w/ Dave and Kent.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    These hurt.

    16 x 100 Up/down Kick - 1:40 (:10)
    Kick Br and Bk. Kept under 1:40.

    12 x 50 - :50
    * Odds 25 Free/25 IM Order kick
    * Evens 50 Stroke (IM Order, no free)

    300 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  5. Thursday 5/24/12

    Thursday 5/24

    PM only LCM + Crossfit

    Crossfit:

    20:00 AMRAP of the following:
    5 pull-ups
    5 dips
    15 goblet squats w/ 30 lbs kettle bell

    Results: 11 rounds

    Swim:

    400 swim descend by 100s
    4x100 @ 1:40 k/sw/dr/bld

    6x50 @ 1:15 BR kick
    1 w/ hands at side
    1 w/ hands under armpits
    1 w/ hands in "prayer position" on chest
    200 @ 3:40 50 BR DPS/50 bld FR

    2x
    4x50 @ 1:10 BR pull out drill/BR swim (BR pull out drill = BR pull out + breakout w/ 2 stroke cycles w/ FR kick, 2 cycles w/ fly kick, 2 normal fast BR cycles)
    4x50 @ 1:10 BR w/ FR kick fast
    200 @ 4:00 BR fast (2:50, 2:51)

    200 EZ

    Total: 2700
    Categories
    Swim Workouts
  6. another easy one

    by , May 25th, 2012 at 07:24 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal routine.
    I wish I didn't have the back issues which stem partly from my legs and hips but then if it weren't for my bad back I wouldn't have gotten back into swimming.


    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters

    Updated May 25th, 2012 at 08:11 AM by Donna

    Categories
    Uncategorized
  7. another easy one

    by , May 25th, 2012 at 07:16 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal.

    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters
    Categories
    Uncategorized
  8. another easy one

    by , May 25th, 2012 at 07:15 AM (Mixing it up this year)
    Fell in again this morning. Just part of my normal.

    500 free
    500 free kick w/fins
    200 free w/ paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles & bouy
    100 double torque drill
    100 single torque drill
    200 free w/paddles &bouy
    200 kick

    Total 2200 meters
    Categories
    Uncategorized
  9. Thursday May 24

    AM Swim

    Santa Clara Swim Club Masters - LCM
    Soren coaching

    400 swim before practice began

    16 x 50 @ 1:15, 25 drill + 25 swim IMO

    8 x 50 @ 1:30, kick 25 moderate + 25 fast

    8 x 50 @ 1:00, pull w/buoy and paddles, build 2nd 25 to 90%

    8 x 50 @ 1:00, swim, , build 2nd 25 to 95%

    2 x 50 @ 1:30, swim AFAP

    200 easy

    ** 2700 meters **

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

    PM Weights

    Box squats
    115 lb., 10 sets of 3

    Chest Press
    50 lb., 5 sets of 10

    Standing face pulls
    45 lb., 6 sets of 10
  10. Thursday, May 24, 2012 5:00am

    by , May 24th, 2012 at 08:44 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    300 Free
    300 Free Pull
    200 IM Drill
    200 Free

    We just did the posted workout, with changes to the intervals.
    1st round went a little slower for my lanemate to get a little rest, then the 2nd round I got my own lane, so I let it rip!

    1st Round with lanemate:
    4 x 100 Free @ 1:30
    4 x 75 Free @ 1:10
    4 x 50 Free @ :45
    4 x 25 Free @ :20

    couple minutes rest, then 2nd round solo:
    4 x 100 Free Pull @ 1:15
    4 x 75 Free Pull @ :55
    4 x 50 Free Pull @ :35
    4 x 25 Free Pull @ :20

    100 EZ and out

    -----------------------
    3100 Yards
  11. Thursday, May 24

    by , May 24th, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40
    6 x 50 fly drills @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst to 15 m + cruise @ 1:00
    -- flutter kick w/board & fins
    50 EZ

    8 x 25 burst to 15 m + cruise @ 1:00
    -- fast hands breast
    50 EZ

    6 x 25 burst to 15 m + cruise @ 1:00
    50 EZ

    4 x 25 burst to 25 m + cruise @ 1:00
    -- fast hands doggy paddle
    125 EZ

    1 x 50 back from blocks
    -- rolling start on 59.5
    -- high 28-29.0
    -- was deep on start, went slightly past 15 m on first length
    175 EZ

    2 x (broken 75 + 125 EZ)
    -- broken for :10 @ 25s
    -- did these with only a couple SDKs, felt utterly strange taking a billion strokes when I'm usually under 15 m.
    1 = fly, high 36
    2 = IM, 40
    -- I felt beat on the second one. Had planned on doing more 75s, but didn't feel any real AFAP left in the tank.

    10 x 25 breast pull w/parachute @ 1:00
    100 EZ

    Total: 3150

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

    Tomorrow I'm going to swim outside at the long course pool in Rockville MD. Better look for my mirrored goggles!

    Chris mentioned in his blog that Worlds would be a "double taper" for him. I hadn't focused on this wrt Omaha. But it is likely a double taper for me as well. I've never had 2 taper meets this close together, so I'm not sure how my body will react to it. Though resting some for the Albatross meet in March didn't seem to hurt Greensboro. Of course, long course is a confounding factor for me, and I'm now a better short course swimmer with the underwaters.

    I don't really have any expectations for Omaha. I guess I'd like to swim faster in the 50 fly and 50 back than I did last year. Otherwise, nada.

    Last year's long course 50s from Auburn
    32.5 50 back
    31.5 50 fly

    This year's SCY from Greensboro for comparison:
    27.2 50 back
    26.3 50 fly

    Supposed conversions from SCY to LCM
    (using great bay Masters converter):*
    31.4 50 back
    29.53 50 fly

    *I doubt these conversions are accurate for me because LCM deprives me of my kick weapon and forces me to resort to "arm swimming." I would bet that I take about the same # of strokes in my 100 SCY back and fly races as I do in 50 fly and back in LCM.

    Wait, where did Jazzy's blog go?



    Btw, I got this Brookstone massager for mother's day and it's awesome! http://www.brookstone.com/ineed-neck...ager-with-heat

    Interesting conjecture about whether kicking increases arm strength:
    http://www.swimmingscience.net/2012/...ntent=FaceBook

    Updated May 25th, 2012 at 10:38 AM by The Fortress

    Categories
    Swim Workouts
  12. Thursday, May 24 2012

    by , May 24th, 2012 at 02:34 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Today there was an Armada of gray white Cumulus clouds moving across the SWF blue sky of Fort Myers, Estero & Naples, yet somehow still allowing a steady flow of bright sunshine. Air temp of 83, pool temp at 78 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 200s 1-5 to 5K OW race pace effort
    500 Fly DR/S by 50

    *Set 1* - LCM
    1000 FR
    1. Swim as 2x400 - build each 400 by 100 to 5K race pace
    2. then 1x200 at 5K race pace finish effort


    500 FR kick with snorkel/board

    *Set 2*
    3000 FR
    Swim as 6x500
    • Build each 500 by 100s from cruise to 5K race pace finish


    EZ 100 FR

    Comments
    Arms/shoulders were tired and sore, did not want to do any intervals, but I got motivated by doing straight swims with descending effort pacing. Tried to imagine I was somewhere swimming in a calm clear lake.

    Tomorrow is a travel day, as also for many others this upcoming Memorial Day weekend, but I hope to get in for an hour swim on Saturday or Sunday morning, and perhaps Monday also. Tuesday is a return trip travel day, with Wednesday, May 30 being the next workout at FGCU Aquatic Center.

    Updated May 24th, 2012 at 02:51 PM by fdtotten

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/12

    by , May 24th, 2012 at 01:34 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    5 X 100 1:40 1:30
    1 X 200 3:20 3:00
    1 X 200 kick 4:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy swim

    1 X 50-25 fast/25 easy-
    1 X 50-25 easy/25 fast-
    1 X 50 fast
    1 X 50 easy
    Four rounds. All swims are on 1:10 interval.

    LCM

    1 X 300 free 5:00
    1 X 200 free 3:30
    Three rounds.
    Negative split and descend the 200's 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  14. Some IM prep work

    This morning I almost had to swim to the swimming pool—the air was that thick and muggy. Now it is full astorm out, with some scary thunder, so I guess I’m lucky I got my workout in before it hit. (Riverbank, where I swam, closes during lightning storms even though it’s an indoor pool.) The pool was calm this morning, with thick white mist ouside obscuring any view from the windows. I shared a friendly lane with Rondi, Andrew, and a fast guy in a Princeton cap. Here’s what I did:

    1100 lcm warmup
    200 relaxed fr
    200 st/fr by 50
    200 RIM kick
    200 pull with snokel
    100 pull bilat breathing [focused on hand entry width on FR pulls]
    200 RIM drill/swim by 25)

    9 x 100 @ 2:00, done as 3 x (100 FR, 50 ST + 50 FR, 100 ST), with FR = easy, ST = fast, goal is to make ST fast enough to descend the 100s [I managed this on the first 2, where I did backstroke (1:35s > 1:30s), but it was a taller order when I switched to breaststroke on the 3rd round (1:40 > 1:42)]

    100 easy

    3 x 100 IM pieces (FL/BK, BK/BR, BR/FR) @ 2:00, moderate pace, mentally rehearsing keys for IMs [these would be: establish rotation then pick up turnover on BK and FR; head position for BR and FL; quick hand recovery on BR; on all strokes accelerate into turns (anticipating FINA walls)]

    2 x (20-meter FR breakout + sprint with fins + 35 easy)

    200 warmdown

    That was it for today—I got out early! At the end of my workout I experimented with using a kickboard placed atop the gutter to simulate those flat FINA touchpads that extend above the water. Clever Rondicame up with a plausible way to jury-rig one, but it will require a bungee cord—I’ll try to remember to bring one tomorrow so we can try it out!

    After workout I stretched a bit on the playground, then made it back home before the storms came. I was happy with how the stroke work felt today—the middle two strokes of my IM are feeling good, and I’m confident I can make it through the fly.

    Heat sheets were posted for the meet yesterday, but I think there are some corrections still to be made—they got all my events right except the 400 IM, where they didn’t list any women. (I emailed about the 4IM--the relays are also very sketchy, but I am assuming the coaches will take care of that). The meet organizers have so far been very responsive (and in fact I just got an email back from them as I was typing this up). It looks like it will be a quick meet—the swimming is supposed to be over by 12:30 every day so that the polo tournament can be held in the afternoon, and from the looks of the heat sheet it might be sooner than that. Ten lanes make things go fast!

    My schedule for Iceland:

    Thursday May 31 (Day 2 of the meet)
    400 IM
    200 BK
    400 medley relay (100 BR)

    Friday June 1 (Day 3)
    100 BK
    400 free relay (100 FR, leadoff)
    OW swim (250 meters! 48-degree water!)

    Saturday June 2 (Day 4)
    400 FR
    200 IM
    200 medley relay (50 free)
    Categories
    Uncategorized
  15. 05.24.12 - Thursday workout

    by , May 24th, 2012 at 08:54 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. We did a "make it up as you go" workout today.

    SCY

    500 Warm up

    Dave B's Set:
    10 x 100 - 1:30 Odds Free, Evens IM
    I did these all IM shooting for 1:25 or better. Made them all on about 1:22 - 1:24. 1:19 on the last one.

    My Set:
    6 times through:
    150 Pull/50 Kick - 3:00

    50 Easy

    Dave M's Set:
    300 Free - 4:00 Hard (3:35)
    200 IM - 3:30
    200 Free - 3:00 Hard (2:18)
    200 IM - 3:30
    100 Free Sprint (1:04)

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  16. a rough day.. almost need to dig out my cane again

    by , May 24th, 2012 at 08:17 AM (Mixing it up this year)
    My righht knee and lower back were really bad today. This was a fall in the water day and just couldn't get moving. So I listened to my body and swam easy.

    500 free
    500 free kick w/fins
    500 free w/paddles, bouy & snorkle
    500 torque drill w/paddles & snorkle for most of this I managed to hold 10 strokes per lap but the last two were 9 and 8!
    6x50 from block 15m sprints #3 was a fall in yuck. Everything else was ok, had a hard time getting out of the pool even with the ladder
    2x100 from block EZ

    Total 2500 meters
    Categories
    Uncategorized
  17. Wednesday 5/23/12

    Wednesday 5/23 (Channeling my inner sprint diva...Fort would be proud)

    PM only SCY (because my alarm did not go off this morning!)

    500 swim
    500 75 pull/25 scull w/ buoy
    10x100
    odd @ 1:40 k/s/dr/bld
    even @ 1:20 build FR

    1x400 @ 4:40 descend by 100s (4:17)
    2x100 @ 1:30 50 kick/50 build STRK
    2x200 @ 2:15 hold red HR (2:04, 2:02)
    2x100 @ 1:30 50 kick/50 build STRK
    4x100 @ 1:05 hold red HR (1:03, 1:04, 1:04, 1:03) <-- cramped up so these were not so good
    2x100 @ 1:30 50 kick/50 build STRK

    4x50 @ 1:00 V.S. kick
    8x50 @ 1:00 V.S. swim (4 STRK, 4 FR)
    100 EZ

    and then...(with Doug Martin standing over me to help me further channel my inner sprinter)

    1x (didn't have time to do it 2x as written)
    4x25 @ :40 kick w/ board + 2 lb ankle weights AFAP
    6x50 @ 1:15 kick w/ fins on power tower AFAP
    100 EZ
    4x25 @ :40 swim w/ 20 lb waist/back weight AFAP
    6x50 @ 1:15 swim w/ fins on power tower AFAP
    100 EZ
    1x50 FAST from dive (28.5 BR)

    100 EZ

    Total: 5650
    Categories
    Swim Workouts
  18. Wednesday, May 23, 2012 5:00am & 5:00pm

    by , May 23rd, 2012 at 09:51 PM (Fast Food Makes for Fast Swimming!)
    Morning splash:

    200 Free
    300 Free Pull
    10 x 50 SDK on back w/ fins @ 1:00
    100 Free

    didn't feel like swimming much today after yesterday's self-imposed butt kicking, so I did a lot of talking about Canadian Nats with those who asked.

    Then with the group for the last 10-15 minutes:

    1 x 50 AFAP FlutterKick w/ board (went :36) This is definitely a PR

    10 x 25 Swim (with same type of kick that was just done) @ :05 rest
    **I chose to do the set as 10x25 Fast Kick w/ :05 rest alongside the others.
    Was probably holding around :18-19s +- a few seconds

    100 EZ and out

    ----------------------
    1500 Yards

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

    P.M. Workout:

    I saw that KarlS had commented about one of Ande's workouts on the HVT workout forum, so I decided to give it a shot, of course in SCY at the YMCA pool.

    5 x 200 Free @ 2:45 w/up (held 2:30s for 3, then decended to 2:22)
    1:00 rest
    1 x 100 Fly Sprint from push (went 1:03)
    1:00 rest

    4 x 200 Free Pull @ 2:35 (held 2:15-18s)
    1:00 rest
    1 x 100 Back Sprint from push (went 1:14) UGH! my quads almost cramped during this
    1:00 rest

    3 x 200 Free @ 2:25 (held 2:17-2:20s)
    1:00 rest
    1 x 100 Breast Sprint from a push (went ouchy!)
    My quads cramped as I pushed off the final turn, and I don't think I would've been too fast anyway, because I had that "don't cramp on me" feeling from the start of the race.

    100 EZ and out

    -------------------------
    2800 Yards

    4300 Yards for the day
  19. Wednesday May 23 - PM Weights

    Rack Deadlift
    155 lb., 2 sets of 3
    175 lb., 8 sets of 3

    Lat pulldown
    100 lb., 6 sets of 10

    Box jumps
    5 sets of 10

    Updated June 4th, 2012 at 10:55 AM by eric.carlson

    Categories
    Strength Training and Dryland Workouts
  20. Signs of life..er speed in water!

    by , May 23rd, 2012 at 08:01 PM (Chowmi's Blog)
    Well, I must say, I am quite pleased with that indirect benefit from P90X'ing. The first several weeks I made myself do it (Bring it!) and when I went to sleep, it was more like passing out immediately upon pillow contact. Now I have the usual anxiety and several trips to the potty before finally sleeping, so my endurance must be up, since yes, I am writing it down and setting my goals and making the last 3 burn, etc etc....and I am happy to report that I can now do the entire plyoX without my minitramp!

    Anyway, my swimming feels more zippy again.

    Sat/Sun - off. One day I took the girls free swimming and just splashed around.

    Mon - main set was 2 moving interval sets of 50 frees. The 1st was like this:

    2 x 50 on :55 commentary: easy
    2 x 50 on :45 keep it easy; don't panic here
    2 x 50 on :50 easy
    2 x 50 on :40 strong but easy as possible
    2 x 50 on :45 this is harder than it seems after the :40's
    2 x 50 on :35 blasto. yes, I made 'em!!

    "Subtract 10, add 5"

    the next set was:

    1 x 50 on :55
    2 x 50 on :45
    3 x 50 on :50
    4 x 50 on :40
    5 x 50 on :45
    break
    6 x 50 challenge interval, 35 no one did this interval.
    I suggest to my lanemate to do 4 x 50 on :37.5, so you are really keeping an eye for #2 at the 1:15 and to bring it home on #3 and #4 and be ahead of the 2:30. I made it at the :29 mark on #4, right under my total elapsed 2:30! I was glad to modify, 'cause I knew i'd give up at #3 had we tried for 6.

    Tuesday: Stroke day
    The main sprinty bits were
    8 x 50 on 1:10
    1st 25 blast stroke/2nd 25 easy
    I went strong through the turn and 1st stroke. That was sort of fun.

    Wednesday: Here is where I could really tell my conditioning improvement. I rarely have it in me to go 3 hard days in a row. Last set, 4 x 100's

    100 straight 1:30
    50/50 :50 base
    4 x 25's :30 base
    bonus 20 seconds
    100 all out 1:07 very flat. that was very good and I felt pretty strong. I would like to be under 1:05 on a challenge like that, but I can see where I just didn't have the umph from the start. But much more umph than lately!!

    Total bummer I lost my goggles. Either someone else picked them up, or I truly didn't see them the last practice and didn't put them in my bag. I couldn't help having that stupid look on my face, like, where are my goggles? I lost my goggles! Did someone pick up my goggles? Who was I swimming with yesterday? And then poking around in my empty bag, and even looking in my fin-pockets to see if they would magically appear. I borrowed Jim Montgomery's goggles for warm up but then I just went without goggles the rest of workout. I don't think it really affected my speed, even though my eyes were really burning and blurry by the end of workout.

    I think I may have a solid effort in me for next week's 50 free. But I am constantly thwarted with my docket days - the days I am completely full has always been on days before a swim meet! Oh well, I can't complain since it's nice to have a good job.

    I set up my Bowflex Power Tower! Talk about humbling. It is so hard to do chin ups from a completely dead position with knees tucked. I really need that swinging action and breakstroking wildly to get myself up. So it's a good thing the dip bar moves so I use it as an assist.
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