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  1. Saturday, 9/24/11

    by , September 25th, 2011 at 09:26 AM (A comfort swimmer's guide to easy swimming)
    SCM
    Warm up (1050)
    200 swim - 100 kick - 300 scull/drills - 100 swim
    4 x 50/1:00 ds

    - free, went 45-43-42-41
    6 x 25/10 sr fast
    - did fly-back-free x 2

    Main Set: (1200)
    3 x 100/1:40 strong
    - went 1:32-1:33-1:31
    3 x 100/1:45 smooth
    - went 1:37-1:34-1:35
    extra 15 sec rest
    2 x 100/1:30 very strong
    - went 1:30, 1:31,
    extra 25 sr
    2 x 100/1:50 smooth
    - went 1:40, 1:37
    1 x 100/1:25 FAST
    - went 1:25
    - extra 35 sr
    1 x 100/1:55 smooth
    - went 1:45

    Kick: (450)
    6 x 75/15-20 sr numbers 1,3,5 are fast
    - did this with fins didn't get any times and just guessed at rest time of about 15-20 sec
    - did 1-2 flutter w/board, 3-4 dolphin on back, 5-6 flutter on back

    Sprints with fins: (750)
    12 x 50/1:30 as fast as possible
    - did these as 4 x fly-back-free
    - times for fly 37-38, back 38-39, free 34-35

    Warm down (400)
    2 x 200 free or back/4:00

    Total: 3700 meters
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  2. Little Red

    NYC Swim's Little Red Lighthouse has long been one of my perennial favorites. The course continues to evolve, but today's 10k swims very much like the 7.8 mile swim of a decade ago... that is to say; fast. Little Red has gone from a "butt slide" entry on smooth rocks to a familiar leap off of a NY Water Taxi. Last year's swim started from the 79th Street Boat Basin north to the Inwood Canoe Club.... crossing under the George Washington Bridge. This was going to be a tough event to top, but today's event did... and by a large margin. The check-in/finish area had convenient and plentiful free parking available; the park is just across the street from an excellent supermarket so last minute provisions are readily available; plenty of grass to relax and stretch out on; easy boarding of the Water Taxi and exiting onto the dock; and a course that started about 4 miles north of the GWB. Scenic highlights were passing by Spuytin Duyvel and under the GWB (2nd time this week for me). The course was well marked and patrolled by kayaks and motor boats, and the generous timeline allowed plenty of time to socialize... and with over 300 registered swimmers, a good opportunity to meet and greet out of town swimmers, many who traveled from afar specifically for this event.

    I was happy to see a good number of younger swimmers present. Their absence in USMS sanctioned events is an unfortunate technicality that I would like to see change. I took the swim out hard, and had the good fortune of meeting up with a few friends along the way. I swam with (behind) Rondi for five or ten minutes, and then came up next to Janet. We synched up for a bit, including a perfect synchro transition into backstroke under the GWB without missing a beat! Then Emma came by and I swam with her for a bit... we swam a good stretch of this event together last year. Kayaker Teddy came by to say hello and point the way to the next buoy, and Capt John gave the final direction of "start heading in" to the finish.

    I hope this LRLH course is a keeper!

    Thank you to all the staff and volunteers at NYC SWIM for making this an awesome event!
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  3. Day 1 of 2 at Mesa!

    by , September 24th, 2011 at 05:09 PM (Chowmi's Blog)
    Done with Day 1!

    Here's the skinny:

    Scratch 100 free
    50 free: 27.7
    100 back 1:11.9

    I am glad I scratched the 100 free to have a really fresh, really peppy 50 free. That is a very solid time for me, a shoe-in top ten and check it off my list for SCM.

    The 100 back was good and bad. Overall time seems slow, in my opinion I am capable of swimming it much faster. The analysis was that my 1st two turns were good, only the 3d was the proverbial pop up early. So I have a good start, and 2 good turns with long underwaters to the breakout. Well, I suppose you have to start with 2 turns before you can conquer all 3. I don't know what my splits were.

    ++++++++++++++++++++++++++++
    The 50 is right in there and solid for an early season/non-season culminating swim. No technical errors but can always be stronger, faster reaction, etc etc. It was a very business-like solid 50. But not awe inspired or jaw dropping wow-who-was-that kind of swim.

    ++++++++++++++++++++++++++++
    The 100 back was a great experience. I am so glad that I scratched the 100 free, because then even with the 50 free, I wasn't dead tired at the start. I felt comfortable on my back, not completely helpless and that I just wanna flip on my tummy! feeling. For the first time I started getting really nitpicking about it, like I knew I could and should go deeper on the UWs, and that I don't have the RACE SPEED endurance at the 3rd turn. The other thing was that I was totally out of breath, that feeling you hear about when runners say the "aren't running efficiently" and that was exactly the case today. By the last lap, my arms weren't tired at all, but I had "nothing left". This I attribute entirely to NOT SWIMMING BACKSTROKE AT RACE SPEED enough in workout, therefore when I tried to do it in a real race, I didn't have the efficiency and precise timing down to unleash the power that I have. My arms still aren't tired.

    Here is how i'm going to incorporate what I learned today into my workouts:

    I need to get up to race speed BUT WITHOUT KILLING MYSELF OR WEARING MYSELF DOWN to the point that I have to take 3 days off. I think doing lots of 25's (like Fort!!!) is the way to go. So for example,

    8 x 100's
    100 strong
    4 x 25 5 secs
    4 x 25 10 secs
    4 x 25 15 secs
    easy swim recovery....
    repeat, with fins
    Goals are at 100 time on 1st set;
    Goals are under 100 time on 2nd set.

    Go on an interval with plenty of rest, like 2:30 or even 3 minutes.

    *I don't think I need to do a continuous 100 fast in workout to get to a faster 100 back in a meet.

    *The goal isn't how fast you can go with back to back 100's, but rather how fast can you swim all 4 x 25's for ONE 100 fast? And that would be, especially the LAST 25!!!

    *NOT a conditioning set, it's to get up at race speed with the timing of your strokes you'd actually use in a race. Get it so you are swimming like a well-oiled racing machine!


    *Edit insert: There is a difference between "training to win practice" and "training to win a race". I'm certainly in the latter category. So I really need to do this type of set, perhaps around what everyone else is doing, in order to get the precise type of conditioning that I need. For 4 lengths of the pool. In a meet.
    ++++++++++++++++++++++++++
    Having a great time with chowsh. She wore one of the two Yingfa suits I gave her. She did really good! Her technique is quite good! I just think she needs some weight bearing good ol' fashion strength training, of which she does none. She went 37 in the 50 free and 46 in the 50 breast. Tomorrow she will be one of the officials.
    ++++++++++++++++++++++++++
    We went to Trader Joes and I got the girls a box of 18-flavor jellybeans. Couldn't get a lot; have to carry it on back home!
    ++++++++++++++++++++++++++
    NExt up: Day 2!
    100 fly
    50 back
    50 fly

    Updated September 24th, 2011 at 05:15 PM by chowmi

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  4. Encouraged

    by , September 24th, 2011 at 01:31 PM (Elise's Fitness Fun)
    Dropped in on the senior kids practice yesterday. They were having a light practice after a week of hard work, so I picked the right time. I would not say it was necessary easy as the practice had a good bit of sprinting involved. What made me feel good was that the coach made a point to tell the swimmers to watch how much power I had when were practicing mid-pool 25s.

    Anyway, here is the workout we did:

    300 easy swim

    400 Reverse I.M. - Swim, kick, drill, swim

    100 free drill

    12 x 25 mid-pool 25s (working turns)

    300 free pull

    12 x 25 - first 6 were 12.5 hard, 12.5 easy, last 6 were build to a sprint

    8 x 50 with fins on 2:00 - 25 underwater/25 back

    100 easy

    2200 SCY

    Saturday

    Son had a cross country meet which was followed by an open 5k. Decided to do the 5k as a workout. No way I could race this one after using my legs as much as I did yesterday. Anyway, I ran at an 8:33 pace per mile which is fine with me at the point in the game. If the weather is decent next weekend, I think I might try taking Friday off and see if I can run at around an 8:00 per mile pace.
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  5. Another roll for the dispenser... Sept 23, 1961

    by , September 24th, 2011 at 02:46 AM (Swim like an Orca, but faster !)
    Aquasol 5:30-6:45pm
    Coach Janine
    I was getting the lack of water blues, so I showed up for practice.
    Warm 2x100Fr

    6x50 Kick w/Mono on back on 1:00 (500)
    Pyramid (2600/3100)
    50,100,200,300,400,500
    400,300,200,100,50
    50 Fl/Bk
    150 cool
    3300 scy

    I was sick most of this week, in addition to the Water Polo barrage, I only got 2 days in.
    The Seniors sang Happy Birthday to me during the pyramid set,
    that meant a lot to me, since I stayed home sick and didn't get to have a little special lunch with my co-workers.
    So now I'm off to the 50-54 aged cheese group, plus its gonna
    really look interesting going to a couple of USA meets.
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  6. Block Bliss, Friday, Sept. 23

    by , September 23rd, 2011 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    -- The blocks were in at Mason, , so I threw out my planned workout and did fast race pace swims off the blocks. I was so anxious that I had to force myself to warm up first!

    Warm up:

    600 various
    4 x 50 single arm fly
    8 x 25 shooters w/fins
    4 x 50 burst 15 + cruise (2 free, 2 dolphin)
    50 EZ

    Speed Work:

    6 x 25 fly off the blocks @ 100 pace + 25 cruise back
    -- working on # kicks to the 15 & breakouts
    -- 11-12 kicks is safest for 100 pace depending on depth of start
    -- took my time on these

    100 EZ

    2 x 25 AFAP backstroke from blocks
    -- high 13, 14
    -- cramped on 2nd one
    -- 25 EZ after each and float around
    -- not as fond of backstroke starts in practice b/c my feet are in a different position than at meets (toes above gutter so I don't slip)

    100 EZ

    2 x 50 fast from blocks + 200 EZ
    -- did fly-back
    -- went mid-high 29 on first one @ 100 IM pace
    -- second one Coach Cheryl (who was working out in the next lane) joined me. I went low 29 and she went high 29. Though she rarely competes, she is very speedy.

    3 x 50 off blocks
    -- breaststroke start + cruise back
    -- legs tired, so decided to stop starts

    50 EZ

    8 x 25 free w/paddles & parachute
    -- Coach Cheryl also tried the parachute and like it b/c it forced her to sprint to avoid sinking.

    100 EZ

    Total: 2850

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

    No, I did not use fins from the block! Though I have seen USAS teams do this. I was pretty happy with my efforts. As I recall, I took my last 100 IM out in 28.7, so this was a good practice time with a regular suit. I may drag out my B70 and use that off the blocks next week. From now on, everything on Friday is off the blocks + mega rest. So psyched!

    I did all my starts today "race club style," i.e., like the one adopted successfully by Water Rat at Auburn. To my surprise, despite the slingshot, I was getting through the hole very well until the end. I'm just not sure if the arms swooping from the side thing makes me slower off the blocks. Will try my usual start next week to compare.

    I'm liking my schedule the last two weeks:
    M = speed + weights
    T = aerobic + hypoxic
    W = lactate
    Th = weights
    F = speed
    -- The only flaw was not getting yoga in so far.
    I want to get one team practice and one bikram session in this weekend.

    My only slight peeve of the day was that after getting an amazing unprecedented night's sleep on Wed., I slept not a wink last night. Just tossed and turned. No idea what happened there.
    Categories
    Swim Workouts
  7. 500 set Friday - 09/23/11

    by , September 23rd, 2011 at 03:07 PM (Trying to Train Smarter, Not Just Harder)
    Swam a bit longer today because I didn't get in hardly anything yesterday due to rain. Planned on going at 0530 today, but lightening kept me away. Swam w/the lunch bunch & tried to calculate the amount of effort I was expending, keeping it at 70-80% throughout & checking my HR. Of course, I kinda forget to check until 5-6 secs goes by, so I don't know how accurate it is, but mostly I was in the 110-120 range at what I figure is about 80% effort (I was able to talk in 2-3 word comments between intervals if necessary.) This workout took forever, because the lunch bunch is very chatty between sets!!

    500 S/P/K (1500)
    12 x 75 (2 swim, one kick one 1:15 & 1:30)
    5 x 100 (underwater/fly/back/breast/kick for first 25's) on 1:40
    5 x 100 pull (1:30, 1:25, 1:20, 1:25, 1:30) - held 1:10's, best 1:08
    4 x 125 IM, rotate 50 stroke on 2:00
    2 x 250 breast/free by 50's 30 sec rest
    4 x 150 on 2:10 (held 1:53-55)
    100 easy
    10 x 50 kick w/zoomers on :50
    500 breast/free

    Total: 6000 SCY - of which I did 2600 on my own (first 1500 & last 1100)

    Planning on swimming about 20,000 on Oct 8th - the equivalent, I suppose of the Swim the Suck, which I will not be able to go to after all - but I do want to get in the 10 miles to see how I do. Of course I won't have the current to help me out, so it will take longer. Interestingly enough, the thing that has me wondering, is how I will do with my goggles for 4.5 hours - I get pretty tired of them after 90 minutes!
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -09/26/11

    by , September 23rd, 2011 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    5 X 100 1:40
    4 X 75 1:10
    4 X 50 descend :50

    2 X 200 kick 4:30
    8 X 50 kick :55
    1 X 100 swim

    20 X 50 1:05
    Five of each stroke IM order

    8 X 150 free 2:10
    Swim 100 moderate pace/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  9. 9/22/11 Kicked my own butt today...

    by , September 23rd, 2011 at 01:14 PM (The Labours of SwimStud)
    ...well there was nobody in the pool to do it for me so I had to do it myself. I felt rough today; scratchy throat, sore eyes...lethargic...backstroke was torture with he nasal flush...I did a fair job on the main set though and felt good for nearly making all the intervals.

    Warm Up
    600 FR/BK by 100
    10x 50 K 1:00 with fins
    100 EZ

    Main
    6 x 75 FR 1:10
    2 x 50 FR 1:00
    4 x 75 FR 1:05 didn't make the last interval
    2 x 50 FR 1:00
    2 x 75 FR 1:00 didn't make the 2nd interval
    2 x 50 FR 1:00
    4 x 75 FR 1:05
    2 x 50 FR 1:00
    :15 extra rest
    6 x 75 FR 1:10
    100 EZ

    Kick

    500 Fin Kick FR/FL by 50

    Cool
    300 EZ

    Lifted after but didn't do plyos...my legs were shot...
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  10. FAST FRI Sep 23rd, 2011 SCY

    by , September 23rd, 2011 at 12:16 PM (Ande's Swimming Blog)
    FAST FRI Sep 23rd, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:32
    wore training FS II legskin
    swam with Mike Tyler, & Chris
    beside Jim, Larry, Max & Paul

    WARM UP
    assigned 4 x 500
    did: 50's on 40, 100's on 1:20, 150's on 1:55
    think I went 2150

    Main SET: scy

    4 x 050 on 2:00
    1 fr 26
    2 fly 27
    3 k 28
    4 fr 25

    100 easy

    5 x 100 on 3:00
    1 fr 58
    2 IM 62
    3 k 66
    4 IM 63
    5 fr 55

    100 easy

    6 x 200 on 5:00
    1 fr 2:02
    2 fr messed up
    3 IM 2:16ish
    4 fr 2:08
    5 fr skipped
    6 IM 2:08

    100 easy


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  11. Friday, 9/23/11

    by , September 23rd, 2011 at 11:33 AM (A comfort swimmer's guide to easy swimming)
    Swim was ok this morning but times were a bit slower than I thought they should be. And I ran short on time and didn't get through the whole workout.

    SCY

    Warm up (700)
    300 free
    400 --> Alternate: 25 kick - 25 Drill - 25 Scull - 25 Swim

    Swim Sets
    4 x 100 Free/1:40 build each
    - times were 1:20-23 on these

    10 x 50/1:00 Every 3rd FAST
    - fast ones were: fly = 37, back = 39, free = 34, rest were free around 40-42

    8 x 30/1:15 from mid pool
    1) Accelerate into the Wall from 15 yds
    2) Tight, Fast Turn
    3) Streamline, --> Fast, Narrow SDK > explosive breakout
    - rotated through fly-back-free. need to work more on fly; timing at wall is off by about 1/2 stroke. Either am gliding in or crowding the wall at the turn

    3 x 50/1:00 Pace
    - backstroke, all were under 40

    1 x 400 Kick
    - kicked 200 w/fins, 200 without

    Warm down
    easy 200 free

    Total: 2550 yards
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  12. Friday, Sept. 23, 2011 5:00am

    by , September 23rd, 2011 at 11:05 AM (Fast Food Makes for Fast Swimming!)
    Final practice before heading to Mesa for the quick weekend trip. I'll be flying out of little ol' Wenatchee-town Saturday @ 11:00am, and via Seattle will arrive in PHX @ 3:30 or so. Going to hang out with a friend Saturday evening, and probably go to the Four Peaks Brewery in Tempe for some good eats and fun times. We went there after Nationals last spring. Apparently it's quite the hang out place being so close to ASU.

    Sunday (after a good McDonald's breakfast) I'll be meeting up with PWB, heading over to the Kino Aquatics Center for Day 2 of the East Valley Invite. We're still crossing our fingers for a 99 degree daytime high
    800 Free, 200 Free, 400 IM, 50 Fly, 400 Free. I'm expecting greatness on the 800 Free, and anything great after that in this non-populated meet will be just spectacular! I think the 50 Fly honestly will be the hardest event. Trying to go all out at that point will be tough. My training lately has be conditioned well enough that I should be fine for the majority of the day, but we'll see how the heat and dehydration play a role.

    I'll be flying out of PHX at 7:00pm, and again thru Seattle, returning home to Wenatchee @ about 11:30pm, just in time to (maybe) go to Masters practice for a cool down swim Monday morning @ 5:00

    I took a vacation day from work today, so was able to get in a nice 2 hour swim this morning. I just did the masters group practice, with a few modifications. Nothing too strenuous, just more yardage than my normal 1 hour:

    Warmup:
    100 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board
    100 Free

    4 x 200 (1 each stroke, IM order) @ :30 rest
    50 Kick, 100 Drill, 50 Swim

    1 x 500 (alt. 75 Free EZ, 25 Stroke (FLY) Fast)

    1 x 300 "stretch out". 2 others hopped in right at 6:00am for a warmup, so I just swam easy with them.

    10 x 100 Free @ 1:30


    I needed this set to get me going. I was feeling like up until a few of these when I got the blood pumping
    • First 4, held 1:07/:08
    • #5 went 1:06 then thought "let's see if I can descend these"
    • #6 1:05
    • #7 1:03
    • #8 1:01
    • #9 1:00
    • #10 :58
    8 x 75 Free Pull @ 1:05 (held :49/:50) felt pretty good, not too tough

    6 x 50 Kick w/ board @ :55
    cramped up on #6 on my left hamstring...hurts like hell.
    I really hate doing kick sets so late in a practice

    8 x 25 FAST @ :45 did odds Free, evens Back
    Last one was ALL OUT Free from a dive (did not shave/taper, nor did I get a time). Felt good though.

    Cool down in the showers.

    -------------------
    4600 Yards
  13. A long course srpint day???

    by , September 23rd, 2011 at 09:44 AM (Mixing it up this year)
    I had some company today. Jackie Wilkes swam with me and we both wanted to work sprints.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1
    5x100@2:00 Free 35 meters easy/30 meters fast/35 meters easy
    200 Free kick w/fins easy recovery
    5x100@2:00 Free 35 meters easy/30 meters fast/35 meters easy
    300 Free kick w/fins easy recovery
    300 Free w/snorkle
    200 Free w/snorkle as 25 kick/25 swim easy

    Total 3000 meters
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  14. Friday workout

    by , September 23rd, 2011 at 08:59 AM (Pete's swim blog)
    Pool temp back to 86. It is really starting to cut into my endurance. I feel pretty rotten after 3000 yards. No drag suit. Everybody put in their own 1000 yards to make up today's power hour.

    SCY

    500 Warm up

    My Set
    250 fr - 3:00 (2:58)
    125 k - 3:00
    250 fr - 3:00 (2:55)
    125 k - 3:00
    250 fr - 3:00 (2:54)

    250 on 3:00 is a 1:12 pace. That's pushing it for me but I made them. Seemed like a good idea when I made it up. Dave B was a good 5 seconds ahead of me on the last 250. Thought I wasn't going to make the split but it turned out it was my fastest.

    Dave B's set
    100 IM - 1:30
    200 fr - 3:00 (I did 100 IM/100 fr)
    300 IM - 4:30
    400 fr - 6:00 (I did 200 IM/200 fr)

    Dave likes his rest. Roger did all these IM. I split the difference. All IM would have been tough for me... was pretty wiped out from the previous set.

    Roger's set
    200 k - 3:20 (3:03 br)
    50 Pull/150 k - 3:10
    100 Pull/100 k - 3:00
    150 Pull/50 k - 2:50
    200 Pull - 2:40

    Had a nice lead-off kick. Pull was a killer though. No arm strength to turn over the paddles. I think the heat finally got to me.

    50 Easy

    Dave M's set
    400 fr - 5:00
    300 fr - 4:00
    200 fr - 3:00 (Dave M and Roger did 200 fly)
    1:00 rest
    100 k - 2:00 (worst kick - fly 1:53)

    Just couldn't bring myself to do a 200 fly. Was already having trouble making 300 fr on 4:00. Kick wasn't too bad. Not too long ago, I couldn't make 2:00 on 100 fly kick.

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  15. Thursday, Sept. 22

    by , September 22nd, 2011 at 07:45 PM (The FAF AFAP Digest)
    Drylands w/Jazz:

    face pulls, mystery weight 5 x 5 x 20
    hanging straight leg raises, 2 x 15 (while Jazz was doing zillions more pulls)
    full stop DB row w/40 DBs, 3 x 15, each side
    seated straight arm lat pulldowns, 7 x 5 x 10, 8 x 1 x 10, 9 x 1 x 5 (mystery weights)
    overhead shoulder presses, 30 x 5 x 10 (arms tiring)
    lower back machine, 105 x 3 x 15
    -- different machine than I've used before. really liked this one.
    standing broad jumps, 2 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Stretching/Foam Roller, 20 minutes

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

    Had a fun lifting session with Jazz. Always nice not to lift solo. Jazz did scoff with derision at my extreme angle isometrics, refusing to believe they could be associated with explosive eccentric power because of their length.

    The most amazing and unexpected thing happened last night. I slept 8 hours straight without waking up once. To my recollection this has not occurred since I was 38. Seriously. I've read that waking up in the night is deadly for feeling rested and having good energy. This am I woke up feeling (comparatively) like I had an adrenaline injection. I felt like I could have worked out all day. Fortunately, my daughters and some semblance of caution stopped me. I have a speed and core workout on the agenda tomorrow.

    Fort Son has his first crew race this weekend. Seems to be good friends with all the lightweight rowers already, and is already "bleeding green." Mr. Fort has made a Cornell Masters boat that will be rowing at the Head of the Charles (huge regatta) in Boston in October. I'm hoping Fort Son may be there too, though I'm not sure if they take frosh rowers.

    Updated September 22nd, 2011 at 08:13 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -09/23/11

    by , September 22nd, 2011 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick + 100 easy swim

    10 X 50 1:10 Choice
    odd: moderate
    even: fast

    1 X 50 kick 1:15
    4 X 25 sprint kick :45
    Three rounds

    1 X 50 easy swim

    4 X 300 4:30
    4 X 200 3:00
    Descend both 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  17. Workout 9/22/11

    by , September 22nd, 2011 at 02:59 PM (Maple Syrup with a Side of Chlorine)
    Solo at the Rec (SCY)

    500 w/u (200 FR, 200 BK, 100 IM drill)

    5x 400 on 6:45
    (Repeat 200 Pull (150 FR, 50 BK), 100 kick, 100 IM Drill)

    200 w/d

    -----
    Not to inventive today, nor was I too enthusiastic about swimming. Hit the pool at lunch time to get in a swim, and noticed that my left shoulder is bothering me a little bit. It might be from pulling through the weeds during last night's OW in Mass. If I am lucky, my wonderful wife will massage my shoulders tonight after a dip in the hot tub. Restarted my Advil routine to help with any inflammation.

    I am now thinking that I might try to get in half a workout on Sat am with the Master's club before heading to Rhode Island. Here is a look at the race course for this weekend ...
    http://a7.sphotos.ak.fbcdn.net/hphot...16820501_n.jpg <--- One loop = 5K, I'll be doing two loops for the 10K race. Right now there are 43 folks signed up, with 18 or so preparing for the 10K.

    Updated September 22nd, 2011 at 03:49 PM by rxleakem

    Categories
    Swim Workouts
  18. Last practice before Mesa

    by , September 22nd, 2011 at 02:32 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    noon workout
    Billy Glasstetter coached

    500 warm up

    Main Set:
    4 x 100 50 stroke/50 free 1:45
    extra 30 sec rest
    4 x 50 25 stroke/25 free 1:00
    extra 30 sec rest
    4 x 25 IM stroke :30
    Easy 50

    (the whole set repeat twice, but I was done. Not sure what else they did past 35 minutes)

    Easy 250

    The End
    +++++++++++++++++++++++++++++
    I feel really tired but not too slow. Like I just need to take a weeks' worth of naps and good nights sleep. Unfortunately no naps and only 2 nights before the swim meet. Will have to make do with the last 2 nights! Only rest will help me now.

    Saturday I will either go for it in the 100 free, or scratch completely. With the tight timeline, you have to punch that first event.

    I wasn't entered in the 200 free. But that's ok. I'd like to go for a good time in the 100 fly, which is first up on Sunday.

    Drat! I did not get upgraded. On the stupid standby list which means no upgrade. Oh well.
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  19. Thursday, 9/22/11

    by , September 22nd, 2011 at 02:28 PM (A comfort swimmer's guide to easy swimming)
    Swim was ok this morning. I felt pretty good. Back indoors since the guards won't open the outdoor pool until the temp is above 45. It's been colder than that most mornings until after 7:00.

    SCY
    Warm up (700)
    300 swim - 200 drill - 200 kick/swim

    Pull (1100)
    12 x 50 - 6 free on :50, 6 back on :55
    - with buoy only, ave 37-38 on free, ave 42-43 on back

    Pull with snorkel and buoy only
    1 x 500 (descend by 100's)
    - not sure of time here, I think I did extra 50 because clock was at 7:30 and I know I was going faster than 1:30/100

    Swim/Kick Set (400)
    4 x ( 15yds fast underwater kick into 10 yd fast swim/25 drill/kick to 35 yds/15 yds full speed swim)
    - did this with fins, going 1:30 on 2:00 interval
    25 easy/25 scull/25 drill/25 swim

    Swim Set (400)
    4 x (25 head up free/25 build to full sprint/15 fast/35 drill)
    - no fins, was going 1:25 on 2:00 interval
    25 easy/25 scull/25 drill/25 easy

    Warm down
    150 easy swim/drill

    Total: 2950 yards
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  20. Wednesday, 9/21/11

    by , September 22nd, 2011 at 02:20 PM (A comfort swimmer's guide to easy swimming)
    Swam later in the day so I could go outside again.

    SCM
    Warm up (800)
    Swim 300 as 200 free/100 back
    3 x 100 (25 kick 50 drill 25 swim)
    - did 1 fly, 1 back, 1 free
    4 x 50/55 free - ds 1-3 to strong, 4 easy

    Main Set: Back and Free (700)
    Repeat following two times:
    - did all back on round 1, free on round 2
    1 x 150 free or back
    - 1st time back on 2:45, went 2:30, 2nd time free on 2:30, went 2:15
    1 x 50 easy/1:00
    2 x 50 Fast/1:00
    - back went 45's, free went 40's
    1 x 50 easy/1:00

    Set 2 (1050)
    Repeat 3 Times:
    150 free/2:30, went 2:15-2:16
    2 x 50 bk/1:00, went 45-46
    2 x 25 brst/:45
    2 x 25 fly/:45

    Wanm down
    100 easy

    Total: 2650 meters


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