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  1. Friday 3/30/12

    by , March 30th, 2012 at 11:03 AM (The Labours of SwimStud)
    I did another of Fort's with a little twist. This week hit me hard...I am glad I can chill tomorrow...might do a recovery on Sunday.

    Warm up:

    500 various
    8 x 50 @ 1:15
    odds = free w/paddles
    evens = kick
    4 x 25 scull

    Main Sets:

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

    Swim smooth and focus on perfect technique & turns:

    1 x 25 fly @ :30
    1 x 50 fly/back @ 1:00
    1 x 75 fly/back/breast @ 1:30
    1 x 100 IM @ 2:00
    1 x 75 breast/back/fly @ 1:30
    1 x 50 breast/back @ 1:00
    1 x 25 breast @ :30

    100 EZ
    On the back half I did a reverse IMO sans Freestyle so it was a BR focus...erm...that was tough on the 75 finishing with fly...think this would make a great set 2 or 3 times through and prioritising your strong or weak strokes depending what you're after in the set.

    4 x 100 w/fins @ 2:00
    75 up tempo free + 25 shooter
    50 EZ
    On paper this scared the crap out of me:75 up tempo then a shooter...hmm I managed 2 in 1:15 and 2 in 1:20...

    4 x 75 kick w/fins @ 1:30
    1 = cruise
    2 = 50 cruise + 25 fast
    3 = 25 cruise + 50 fast
    4 = cruise
    100 EZ
    At least the aquacisers didn't yell at me to stop splashing when I kicked fast with my fins today...

    2 x through:
    4 x 25, from mid-pool
    drag race from mid-pool into fast turn, cruise back to middle
    100 EZ
    I did this as FR, BR, FL, FR. Got some angry glares from noodlers when I did fly but it is like applause in my mind..so I give 'em an encore!

    Total: 3000
    Categories
    Uncategorized
  2. Thursday 3/29/12

    Thursday 3/29

    Crossfit only*

    20:00 AMRAP

    5 x pull-ups
    10 x squat jumps (was push-ups as written, but I try to cut back on excessive numbers of push-ups to protect my shoulders)
    15 x air squats

    Results: 15 rounds complete

    * After my almost 11000 yards of swimming on Wednesday, I decided to give the shoulders a rest today and just focus on Crossfit.
    Categories
    Swim Workouts
  3. Right-thinking lanemates

    Ever since I found out last week that I could use my swim pass to stick around for lap swimming after TNYA’s Thursday morning workout at John Jay College, I had been planning to do a longer pool session today. Since our team workout is usually around 4000y, I decided that I would do a 5500y ladder afterwards plus whatever warmdown was necessary to hit a grand total of 10k yards for the day. That’s just what I ended up doing.

    TNYA workout was lightly attended because of swim camp this week, and Michael substitute coached. I liked his workout—it was a good mix of stuff and kept us on our toes. I swam in an excellent lane with two other swimmers who also prefer 10-second intervals. I can’t remember the last time that happened at a workout (even when there's space to do so, as there often is not with NYC masters teams). It was very exciting! Here’s what we did:

    Warmup
    300 FR, 75 BK
    200 FR, 50 BR
    100 FR, 25 FL
    6 x 25 kick

    4 x 150 bk/br/fr @ 2:35, steady pace
    4 x 50 FL (37.5 build, 12.5 easy free) @ 1:10
    4 x 150 FR desc. @ 2:10 [2:04 > 1:48]
    4 x 50 FR (37.5 build, 12.5 easy) @ 1:00
    8 x 50 kick @ 1:10
    4 x 100 @ 2:00, odds fast, evens easy [1:19 BK on 3rd, didn’t get time for FR on 1st]

    200 pull, left-side breathing @ 3:00
    8 x 25 @ :45, odds underwater, evens fast
    150 pull, left-side breathing, @ 2:15
    6 x 25 @ :35, worst stroke [fly for me]
    100 pull, left-side breathing, @ 1:30
    4 x 25 sprint @ :25

    50 warmdown

    Then I took a 10-minute break before starting this set on my own. I just swam comfortably without intervals, and took a minute break in between swims (this turned 40 seconds and then 20 as I neared the end and got excited about finishing).

    1000 (450 fr / 50 bk / 450 fr / 50 bk)
    900 (FR except every 9th length = ST, IM order)
    800 (350 fr / 50 bk / 350 fr / 50 bk)
    700 (FR except every 7th length = ST, IM order)
    600 (250 fr / 50 bk / 250 fr / 50 bk)
    500 (FR except every 5th length = ST, IM order)
    400 (150 fr / 50 bk / 150 fr / 50 bk)
    300 (FR except every 3rd length = ST, IM order)
    200 (50 fr / 50 bk / 50 fr / 50 bk)
    100 IM

    Warmdown: 200 upside-down IM + 50 scull

    I was fueled during all this by my usual mixture of watered-down raspberry-orange-apple juice, plus some date-walnut cubes during the break and after the 800. I was experimenting with the dates and nuts—I liked them today, and they might show up in one of my feed concoctions for open-water swims this summer.

    Things I learned from today: (1) the swimming without intervals got a little monotonous, I’ll probably have intervals and look at the clock more if I do this again; (2) this is a very long time to spend in an indoor pool, it makes me glad that the weather and ocean are about warm enough to do further long swims outdoors; (3) taking an extra stroke to enter the turn with some momentum instead of gliding into the wall is so worth it, even (or maybe especially) at slower speeds.

    Afterwards I went home and made myself some cinnamon-sugar toast—it’s been a long time since I enjoyed that treat! It was delicious.

    Updated March 29th, 2012 at 07:11 PM by swimsuit addict

    Categories
    Uncategorized
  4. Thursday, March 29

    by , March 29th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    I did a variation of workout #3 from the HIT forum: [ame="http://forums.usms.org/showthread.php?t=20437"]U.S. Masters Swimming Discussion Forums[/ame]

    Warm up:

    600 various
    10 x 25 shooters w/fins
    8 x 50 fly drills
    50 EZ

    Speed/Power Sets:

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

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    1-2 fly, 10 low
    3-4 dolphin kick w/board, 10 low
    5-7 breast dolphin, 13 low, 13 flats
    8-9 back shooter, 8 highs
    10 flutter kick w/board, 10 mid
    11-12 free, 10 lows

    100 EZ

    5 x 50 @ 1:30
    25 breast w/parachute + 25 EZ

    5 x 50 @ 1:45
    25 back shooter w/parachute + 25 EZ

    100 EZ

    Total: 3550


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

    I was a little tired and sore from the vigorous ART session and drylands yesterday. Could really feel the extreme angle squats in the glutes and hips. So I didn't feel in full attack mode in the pool. I would have preferred to do a recovery workout today and a speed one tomorrow. But I don't have time for a long workout before my doc appt tomorrow. My times were about the same as usual though. And it was nice to focus on 25s, as I've been doing a lot of fast 50s and broken 100s.

    Jim has been haranguing me on FB that I am an over user of health care because he views MRIs as unduly expensive and largely useless. http://www.minnpost.com/second-opini...ialists-charge.

    He argues:

    "The basic point it made [NYT article] is that if you MRI virtually anybody, those with soft tissue pain and those without it, the scan will review very similar levels of soft tissue tears and other forms of damage. Andrews did this on professional pitchers, both their shoulders and elbows, and found that MRI did not show any difference between healthy and injured players (unless the injury was acute--such as from a fall or car wreck.) All the players had damage of various sorts, but linking damage to pain is not possible from this particular kind of scan, nor did having an MRI improve the patient's outcome in any way over the long term. I know your argument is that your doctor can use the scan to find the area of damage and thus inject the platelets into the "right" place. But what the research is showing is that these scans just don't reveal what the "right" place is."

    This may all be well and good, and true in many cases. But my last experience with an MRI before PRP (http://www.treatingpain.com/diagnosi...ch-plasma.html) was that it showed damage in the exact areas that were causing me pain. We treated those very areas with PRP, and over time, the pain was gone. With the MRI, the doc could see exactly where the slap lesion was, for example, and inject in that spot. So this was a successful treatment plan for me last time. I've tried everything for months now -- NSAIDs, scapular stretching, rehab exercises, icing, ART, etc. and nothing else has really alleviated the pain. I'm perfectly willing to foot the bill for PRP in the hope that it will help again in these new pain spots. I'd also be happy if the MRI ruled out some other things.

    PRP for sports injuries:
    http://www.scientificamerican.com/ar...edicine-injury
    http://well.blogs.nytimes.com/2011/0...y-really-work/

    Updated March 29th, 2012 at 05:42 PM by The Fortress

    Categories
    Swim Workouts
  5. Thursday, March 29, 2012 5:00am

    by , March 29th, 2012 at 02:12 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    4 x 100 Free @ 1:30
    descended down so the 4th one was @ 1:04 using 3-4 SDKs off each wall
    --Not quite Tom Shields caliber yet...but getting there!
    3 x 100 Free Pull @ 1:20
    2 x 100 IM @ 1:30
    1 x 100 Kick on back

    quite a few Master's minutes here...

    1 x 200 IM Fast from push
    went 2:17
    This is by far the fastest 200 IM I've done in a practice setting as well. I'm feeling good in the pool, starting to feel my speed too. Now I just have to get rid of the big drag suit, shave down, and get ready to have fun!

    200 EZ Swim and off to work!

    --------------------
    1400 Yards
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/30/12

    by , March 29th, 2012 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    10 kick/50 swim, fins optional

    5 X 100 2:00
    Choice. Perfect technique swims.

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

    1 X 100 easy swim

    RACE PACE SET:
    3 X 200 broken @race pace 5:00
    Broken :10 @ each 50--choice

    WARM DOWN: 4 X 50 easy 1:00

    3150Y
    Categories
    Swim Workouts
  7. Thu Mar 29, 2012, Zones begins tomorrow

    by , March 29th, 2012 at 11:00 AM (Ande's Swimming Blog)
    Thu Mar 29, 2012, Zones begins tomorrow

    ate way too much lately and
    weighed way too much this morning

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following
    (going to scratch several)
    like the 1650, maybe 500, 1 bk, 5 fr, & 1000 fr
    entered more just to give myself options and there are no deck entries


    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:41
    swam with Jim,
    Beside Todd & Ned, in regular lanes &
    Ed Bess Keith, Joe, Angie, & Tyler in the taper lanes

    Warm Up
    went around 300 easy

    Main Set

    assigned: a taper work out which I skipped & the regular work out which I modified 8 x 100 fr best ave on 2:00
    did: 4 x 100 then switched to 50's

    100 easy

    assigned: 8 x 100 fr best ave on 2:00
    did: 8 x 50 cruise

    100 easy

    assigned 8 x 100 k best ave on 2:00
    did some 100's & some 50's
    just easy speed

    100 easy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  8. March 28, 2012

    Warm-up (1000)
    On all, work on fast turns and good streamline
    2 x 100 @ 1:50

    2 X 100 @ 1:50, 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS

    2 X 100 @ 1:45, 50 catchup / 50 swim
    2 X 100 @ 1:45 DPS

    Set I (1000 set / 2000 total)
    9 X 100 @ 1:50 - descend each 3 to 500 pace (#3, #6, and #9 were 1:14, 1:13, 1:13)
    2 x 50 @ :50, :55 - active recovery

    Set II (600 set / 2600 total)
    3 X 200 @ 3:40 - descend to 500 pace (#3 was 2:32 - yuck)

    Wrap-up (200 set / 2800 total)
    4 x 50 @ :50, :55, 1:00, 1:05 - active recovery

    * 2800 *

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

    I felt terrible today - tired, stiff, and sore. Not sure what is going on, I have a very mild version of the monster cold my wife is suffering with, but that seems unlikely. Maybe standing in the rain for 7 hours on Saturday watching kids row took more out of me than I thought? Who knows...

    I really hope I feel better than this in the meet this weekend!
    Categories
    Swim Workouts
  9. Wednesday 3/28/12

    Wednesday 3/28

    AM and PM SCY

    AM swim:

    500 swim
    8x50 @ 1:00 kick on side O: free, E: fly
    8x50 @ :40 aerobic free/long walls

    10x100 (same concept as the 16x100 on 3/27)
    2 @ 1:20
    2 @ 1:15
    6 @ 1:10 (held 1:03s with 26/10 heart rate)

    2x
    400 pull @ 5:15
    4x150 swim @ Rd1: 2:00 (FR), Rd: 2:15 (BK)
    8x25 kick @ :30 Rd1: fly on back, Rd2: free w/ board

    300 EZ

    Total: 5000

    PM swim:

    700 swim (75 swim/25 fly kick on back)
    16x50
    4 @ 1:00 FR kick w/ board
    4 @ :50 DPS

    16x100 swim
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold low RED heart rate (held 1:01s w/ 26/10 HR count)

    6x400 (D1-3 on #2, 4, 6)
    #1 @ 5:30 50 head up FR/50 DPS
    #2 @ 4:40 (4:27)
    #3 @ 5:20 25 skull/25 BnA/50 DPS
    #4 @ 4:40 (4:20) <-- this one should have been faster!
    #5 @ 5:20 50 fingertip drag/50 DPS
    #6 @ 4:40 (4:07)

    100 EZ

    Total: 5600


    Comments: Now that the club team is back from spring break I have been training with them. We keep repeating that Xx100s set until everyone can do it easily without issue (there are some people who struggle because they fell out of shape over break). I don't mind the repetition because its a good set for setting up my FR stroke for later in the practice.

    Updated April 4th, 2012 at 03:26 PM by Calvin S

    Categories
    Swim Workouts
  10. 03.29.12 - Thursday workout

    by , March 29th, 2012 at 09:11 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp 86 w/ hot water blowing out vents. Pools of warmer water accumulated is different areas. By the end of the workout, we mixed it all in pretty well. Lost 5.5 lbs today. I averaged about 5 lbs lost per workout. I'll start drinking more duing workouts to see if this helps some.

    SCY

    550 Warm up

    4 x 100 - 1:25 1st 25 Fly
    4 x 100 - 1:30 1st 50 Fly
    4 x 100 - 1:35 1st 75 Fly
    4 x 100 Fly - 1:40
    50 Easy
    Ouch!

    4 x 75 Pull - 1:00
    1 x 75 Fly, 3 x 75 Pull - 1:05
    2 x 75 Fly, 2 x 75 Pull - 1:10
    3 x 75 Fly, 1 x 75 Pull - 1:15
    4 x 75 Kick - 1:15
    1 x 75 Fly, 3 x 75 Kick - 1:15
    2 x 75 Fly, 2 x 75 Kick - 1:20
    3 x 75 Fly, 1 x 75 Kick - 1:25

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  11. sore, sore, tight, tight, sleep, sleep

    by , March 29th, 2012 at 07:26 AM (Mixing it up this year)
    Decided to do weightlifting before bed last night. Wow.
    Max out was 12x lat pull at 190 on the bowflex.
    I won't list all of my lifting but it is safe to say I don't use wimpy weights. The DOMS from the weight have not yet set in. That must be why I felt so strong today.

    500 free w/snorkle every 4th 25 kick. Needed the kick to loosen the back again
    8x25@:45 shooters w/fins
    4x50@1:15 torque dril w/paddles
    4x25@:45 zombie back kick
    100 EZ

    8x25@1:00 burst + cruise for once I did the burst fly not free
    100 EZ
    8x100@3:00 as 25 AFAP +75 EZ free the 25's I alternated fly and free held 15 on free and 16 on fly
    100 EZ

    Total 2300 yards

    Updated March 29th, 2012 at 07:35 AM by Donna

    Categories
    Uncategorized
  12. Zombie 3K

    by , March 28th, 2012 at 11:52 PM (Alex's swim journal)
    I did 3K (3300 SCY) in exactly 60 minutes today, but I felt very stiff after missing yesterday's swim. I think my body is starting to feel the yardage after building for two weeks straight; my heart rate was up around 50 two mornings in a row. Just another reminder that I need to scale it back and spend the week recovering...

    My long swims the last two weekends have been up over 9000 yards, so this weekend I think I'll do an "easy" 6K; then come back in a week and a half to try to get to 10K on my long swim.

    I had planned to do a few quality threshold workouts this week, but am thinking, based on how zombie-like this evening's swim felt, that maybe I should do a little speed, some kick sets, some recovery yardage (garbagio!). Next week will be back to normal... making strides again, but I have to remember these cycles are natural and not try to push it too much (there's a fine line between pushing hard and over-training; a line I've crossed once too many times).
    Categories
    Uncategorized
  13. Wednesday, March 28, 2012 5:00am & 5:00pm

    by , March 28th, 2012 at 10:05 PM (Fast Food Makes for Fast Swimming!)
    Got my work start time adjusted slightly by a half and hour, so it enables me to get 30 minutes in the water in the morning for the week. Everything helps...especially leading into my big meet.

    A.M. Workout:

    3 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20
    200 Kick w/ board

    8 x 50 @ 1:00
    Odds IMO Drill/Fast Swim by 25s, Evens EZ Free

    2 x 50 Fly Fast @ 1:00 (went :30 & :31)

    200 EZ
    --------------------------
    1500 Yards

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

    P.M. Workout at the Y

    I was lucky tonight that I got to swim in the lap lane all by myself. It was a good relaxing swim to start, and ended with some good broken 200s.

    5 x 100 Free @ 1:30
    4 x 100 Free Pull @ 1:20
    3 x 100 Kick w/ board @ 1:55
    2 x 100 IM @ 1:30
    1 x 100 Free relaxed

    Took quite a few master's minutes here to think of what to do...


    Broken 200 Fly (4 x 50s)
    • 1 @ 1:00 (:30)
    • 1 @ :50 (:31)
    • 1 @ :40 (:32)
    • Last one (:32)
    • Adds up to a 2:05, which is faster than I've gone. Would like to go even faster on Saturday.
    I liked breaking it up with the descending rest like this. It kept me fresh at the beginning like you usually feel at the start of a race, and for the last 2 50s, there wasn't a whole lot of rest, so it made me work to go fast when tired.

    100 EZ

    A few more Master's minutes...


    Broken 200 Free (4 x 50s)
    • 1 @ 1:00 (:28)
    • 1 @ :50 (:28)
    • 1 @ :40 (:29)
    • Last one: (:29)
    • Adds up to a 1:54, which is my best time. Anything around here or under would be great. My free hasn't really been "feelin' it" lately...so we'll see what happens.
    200 really EZ

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


    + 1500 Yards from the A.M.

    --------------------
    3800 Yards for the day


    I'm feeling pretty good in the water. Mentally I'm ready to go. Now I just need to rest at home, and hopefully have very lazy days at work. One can only hope!

    Saturday: 400 IM, 200 Fly
    Sunday: 500 Free, 100 Fly, 200 Free, 200 IM

    There's officially 80 swimmers signed up for the meet, so it's going to be a pretty good sized meet (numbers are relative to the area). The largest meet we've ever held had 99 swimmers in it, and I think this is #2 largest on the lists. So that's a good thing. Should have plenty of rest.

    Updated March 28th, 2012 at 10:13 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  14. 3/28/12

    2 x through
    400 swim
    100 bouy only

    8 x 75 w/10
    --50 breast with 2 sec. pause, 25 free

    400 pull faster than 500 pace

    8 x 150 @ 2:30
    --100 stay long, 50 sprint but stay long

    8 x 100 kick w/fins @ 1:40
    --odds fly , evens free
    *I started to cramp up on #3 and just cruised through rest. WIMP!

    10 x 50 @ 1:10
    stroke count -1 on second 25
    --odds fly
    --evens back

    100 w/d

    4600

    Lots of rest tonight. Emphasis was definitely on the quality swims and trying to hold our stroke together as the workout went on. We usually don't swim much fly towards the end of practice, so I guess that was the whole idea even if it was just 50's.

    I am swimming well right now but feel sloppy and am not sure how I should take that. I think I won't read much into it except that I AM swimming pretty fast.

    Time for bed!
    Categories
    Uncategorized
  15. Wed., March 28

    by , March 28th, 2012 at 05:46 PM (The FAF AFAP Digest)
    ART, 30 mon:

    Chiro worked on my shoulders and upper back.


    Drylands, 75 min:

    rehab exercises (20 min)
    explosive leg press, 250 x 4 x 12
    seated narrow grip row, 80 x 3 x 12
    good mornings, 65 x 1 x 8, 75 x 1 x 8, 80 x 1 x 8, 85 x 1 x 8
    resisted side lunges on cable machine, 55 x 1 x 15 each side
    resisted track start jumps left foot forward, 40 x 1 x 10
    calf raises, 180 x 3 x 8
    extreme angle goblet squats w/DBs with feet on raised steps, 40 x 4 x 10
    knee tuck jumps, 8
    altitude drops from highest box + squat jump, 2 x 6
    med ball slams, 10
    twisting med ball slams, 10


    Stretching, 20-25 min

    -- lower back/legs/hips


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


    Slept better last. Mr. Fort and I were discussing last night that we require more sleep than we used to, even just a few years ago. I used to get by on so much less.

    I am still on the fence about Omaha. I feel like my body needs some rest from HIT training. But I suppose all may be well if I do a couple weeks of IG after Nats. I believe my summer vacation falls on what may be the weekend of Zones. So if I don't go to Omaha, I'll probably miss long course season. I wouldn't mind re-doing my 50 back and 50 fly from last summer when I wasn't feeling great. Fixing the thyroid issues that occurred last summer & fall (again) could be part of the reason I'm swimming faster now.

    Updated March 28th, 2012 at 09:43 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , ART
  16. Wednesday, 03/28 update

    by , March 28th, 2012 at 03:02 PM (Chowmi's Blog)
    Ok, here it is midweek!

    Yesterday, Tues 03/27
    Yoga X.
    No face plant today, but I had to keep most of my toes on the ground on that one balancing pose.

    No swim

    Today, Wed 03/28
    SCM, Baylor Fitness Center
    on my own

    200 warm up

    6 x 50 on 1:10
    free with PFS

    100 easy

    6 x 10 sec vertical kick/20 sec rest

    100 easy

    3 x (100 smooth, 50 strong as arms @75% legs @95%)
    no interval; breaks as needed
    free with Speedo B&O fins

    100 easy

    3 x Dives

    100 easy

    1 x 35 fast from a push
    :20 to the red line

    2 x 50
    no interval from a push
    25 90% strong/25 build to 100% strong
    free no equipment
    32, 31

    easy swims in between and at the end

    +++++++++++++++++++++++++
    Next up:
    Legs & Back X tonight!

    +++++++++++++++++++++++++
    My left shoulder is still weak, so i'm not sure what events I will swim. Each day is so different. I'll keep an open mind on Sat what events to swim. Free is fine, the weakest two are back and breast. I think i'll use the Sure Thing strategy - if I have to have a good swim to make a top ten time, consider not swimming it. Not worth using a silver bullet and miss a top ten.

    Sat:
    100 IM - prob not
    50 back - maybe
    50 breast - prob not to maybe
    100 fly - most likely
    relays? depends
    Thus, I may not even go on Sat
    Gut check: Do I care? Not really. I could be doing P90X instead!

    Sun:
    200 free - 50 free split? maybe
    50 fly - yes
    50 free - yes
    200 IM - no, or 50 fly split
    relays? depends
    Yes, I shall definately go on Sun!
    Gut check: Yes, excited for 50 free and 50 fly!
    Categories
    Uncategorized
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/29/12

    by , March 28th, 2012 at 02:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout. Two weeks out from today, yardage will drop to 3000 or so.

    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins are optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100 2:15
    Choice. Swim @ 85/90%
    Breaststrokers go on 2:30

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

    WARM DOWN: 4 X 50 easy 1:00

    3050Y
    Categories
    Swim Workouts
  18. A new pool!

    This morning I swam with Hannah at the McBurney Y. This facility was built just 10 years ago, and is very light and airy, especially when compared to the city’s older YMCAs. The 7-lane pool features cheery tile work and a wonderful mural with muscular yet fluid swimmers cavorting in a pool very similar to the one it overlooks. Although McBurney is just 2½ miles (3 subway stops on the express train) from my regular Y, I had managed to never visit here before. So today I managed not only to get in a good workout with a good friend in a pretty and inspiring place, but also add another pool to add to my NYC-pools-I’ve-visited list, below.

    I got there as the small masters group was finishing their workout, so I got to say hi to my friend Miriam. The pool was semi-crowded, and I got my equipment and hopped into the designated fast lane with three others. I was a little early, so did an extended warmup before starting in on one of the HVT workouts with Hannah. The extra warmup was good, as I started out feeling a little sore and tight from yesterday’s weights but ended up ready to swim hard. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    6 x 50 @ 1:10, odds k/d, evens build swim, 2 each FL, BK, and BR

    200 play

    6 x 50 @ 1:10, odds k/d, evens build swim, 2 each FL, BK, and BR
    8 x 75, 4 drill @ 1:40, 4 swim @ 1:30, odds FL/BK/BR, evens BK/BR/FR

    18 x 50:
    6 kick desc. @ 1:10
    6 pull FR desc. @ :55
    3 BK desc. @ 1:00
    3 BR desc. @ 1:00

    Broken 200s:
    200 IM (100 / :10 / 100) + 50 easy @ 5:00 [2:50]
    200 IM (50 / 10s / 50 / 10s / 50 / 10s / 50) + 50 easy @ 5:00 [2:46]
    200 IM + 50 easy [2:52]
    The unbroken 200 was 6 seconds faster than last week’s best, so I was pleased with the improvement.

    400 FR broken at 100s for 10s [had to fudge these a bit because of lane traffic]
    3 x 50 easy @ 1:10
    8 x 50 kick @ :10 rest, inside-out IM order (fl/bk/br/fr/fr/br/bk/fl)
    3 x 50 easy @ 1:10

    That was it. I’m glad I swam at McBurney finally, but its many charms didn’t tempt me to abandon my regular Y for it. The pools are similarly crowded (although McBurney, with its 7 lanes, is probably more predictable than my Y, which just has 4). Lanes are wider at McBurney, and the pool has better light. But since there’s no second pool at McBurney, the water is on the warm side to accommodate mixed usage, and the number of lap swimming lanes is frequently reduced for make room for swim lessons and water aerobics. (Although I have to say, the swim class for very young tots going on as we were wrapping up our workout was very sweet--it involved lots of rubber duckies and singing. Still, I was glad to have a buffer lane between the kiddies and me. I did keep hoping a rubber duck would swim over our way though.)

    Mostly, today left me feeling lucky the city has so many pools to swim in! Here are the ones I’ve visited so far (asterisked = outdoor pool):

    Manhattan
    1. West Side Y (25 yd), W. 63rd between Bway and Central Park West
    2. West Side Y warm-water pool (20 yd?)
    3. Riverbank State Park indoor pool (50M), W. 138th Street on the Hudson
    *4. Riverbank State Park outdoor pool (25yds)
    5. Asphalt Green competition pool (50M), E. 91st and York
    6. Asphalt Green warm-water therapy pool (15m?)
    *7. Asphalt Green outdoor pool (25yd, now gone)
    8. John Jay College Pool (25y) 59th and 10th
    9. Baruch College Pool (25m) 24th and Lex
    10. City College pool (25y) W 145th and Convent Ave.
    11. Columbia University (25y) 116th and Bway
    12. NYU Palladium pool (25y x 25m) 140 E. 14th St.
    13. Vanderbilt YMCA (25y) 224 E. 47th
    14. Chelsea Rec Center (25y) W 25th between 9th and 10th
    15. New York Athletic Club (25y) Central Park South @ 7th Ave.
    *16. John Jay Park Pool (48y) E. 77th and York
    *17. Hamilton Fish park pool (50m) Pitt and Houston Streets
    18. Reebok Club pool (25y) 67th and Columbus
    19. Chelsea Piers (25y), W. 19th Street on the Hudson
    20. JJC pool (25y), 76th and Amsterdam
    21. Manhattan Plaza (25y), 43rd and 10th
    22. McBurney Y (25y), 14th between 6th and 7th

    Brooklyn
    1. LIU—Brooklyn (25y) Flatbush and DeKalb
    2. St. Francis College pool (25y) Brooklyn Heights
    *3. Red Hook Pool (40m)
    4. Shorefront YM-YWHA (25y) Brighton Beach

    Bronx
    1. Lehman College pool (50m)
    *2. Van Cortlandt Park pool (50m)
    *3. Corona Park Pool (100m)

    Queens
    1. Flushing Meadows Corona Park pool (50m)

    Staten Island
    1. Wagner College pool (25y?)
    *2. Lyons pool (50m)
    Categories
    Uncategorized
  19. Wednesday, 3/28/12

    by , March 28th, 2012 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up:
    500 various - did 100 free/100 back/100 kick/100 back/100 free
    8 x 50 @ 1:00
    odds = free w/paddles - ave :38
    evens = kick - ave :51
    4 x 25 scull

    Main Sets:
    8 x 25 burst + cruise @ 1:00
    - rotated through fly-back-free
    50 EZ

    Swim smooth and focus on perfect technique & turns:
    1 x 25 fly @ :40 - :18
    1 x 50 fly/back @ 1:10 - :42
    1 x 75 fly/back/breast @ 1:45 - 1:08
    1 x 100 IM @ 2:15 - 1:32
    1 x 75 fly/back/breast @ 1:45 - 1:10
    1 x 50 fly/back @ 1:10 - :45
    1 x 25 fly @ :40 - :20
    100 EZ

    4 x 100 w/fins @ 2:00
    75 up tempo free + 25 shooter
    - ave 1:13, shooter was 15 sdk to about 15y, then fast flutter on surface
    50 EZ

    4 x 75 kick w/fins @ 1:30
    - also used board & snorkel, getting kind of handy at doing flip turn with board.
    1 = cruise - 1:05
    2 = 50 cruise + 25 fast 1:02
    3 = 25 cruise + 50 fast - 58
    4 = cruise - 1:05
    100 EZ

    2 x through:
    4 x 25, from mid-pool
    drag race from mid-pool into fast turn, cruise back to middle
    - all free on these, was under 20 on all
    100 EZ

    Total: 3000 yards
    Categories
    Uncategorized
  20. Wed Mar 27, 2012

    by , March 28th, 2012 at 10:52 AM (Ande's Swimming Blog)
    Wed Mar 27, 2012

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following(will def scratch several)

    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:36
    swam with Mike Varozza, Ed & Bess
    Beside Keith, Traci, Larry, Joe, Angie, & Tyler

    Warm Up
    400
    400
    400

    Main Set
    5 x 100 on 1:40 fr desc to 500 pace
    fr went 1:02

    100 easy

    5 x 50 on 1:00 desc to 200 pace
    fly went 27

    50 easy

    8 x 25 on 1:00
    4 strokes fast off each wall


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


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


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated March 28th, 2012 at 03:02 PM by ande

    Categories
    Swim Workouts