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  1. Sarasota Y Sharks Masters 5:30 AM Workout -02/01/12

    by , January 31st, 2012 at 02:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 150 2:30
    2 X 100 1:30

    10 X 100 2:10
    50 kick/50 swim

    16 X 25 -fast- :30
    Break 1 minute after 8

    1 X 100 easy

    4 X 100 broken 4:00
    swim @ 100%, choice.
    Broken :10 @ 50

    1 X 100 easy

    3 X 500 Free 7:00
    #1 moderate
    #2 50 fast/50 easy
    #3 negative split

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  2. Tue Jan 31st, 2012, SCY

    by , January 31st, 2012 at 12:48 PM (Ande's Swimming Blog)
    Tue Jan 31st, 2012, SCY

    swam yesterday Noon - 1:15
    didn't blog
    missed warm up
    main set was 3 rounds of
    4 x 200 on 2:20
    felt fried from sunday
    didn't do so hot in it

    lower back's still hurts
    Been having tooth trouble, lower right side back molar
    & tomorrow I go in at 8:30 to get a lump removed from my right forearm
    might be out of the water for a few days afterwards

    Whitney Coached
    SCY UT Swim Center: Diving well & main pool north end
    dove in at 6:37ish
    wore Speedo endurance jammer
    trained with Mike Paul & Jim
    beside Tyler Todd, Max, & Kelly Williamson who just won the womens division of austin 1/2 marathon on Sunday

    started in Diving well

    Warm Up

    3 rounds of (75fr,25fl,75fr,25bk,75fr,25br)


    Main Set

    8 x 25 fl on 0:30 press out and dive each one

    5 x 100 on 1:10

    8 x 50 bk on 0:50 press out and dive each one

    5 x 100 on 1:10

    8 x 75 br on 1:20 press out and dive each one

    5 x 100 on 1:10

    3 min break. went to north end of main pool

    100 FR Fast
    went 53

    then went back to diving well & swam easy

    2012 Meets (I'm considering)

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

    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
  3. 01.31.12 - Tuesday workout: Let the taper begin

    by , January 31st, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Wore my Nike jammer. Used a drag suit for part of the workout. Pool temp a reasonable 83. Pretty much beat ourselves up one last time before taper.
    SCY

    400 Warm up

    6 Times through:
    * 25 stroke/75 free - 1:20
    * 25 free - :30
    50 Easy - 2:00
    2 x 100 Fly - 1:30
    50 Easy
    Did this one with my drag suit on. Never made 2x100 flys w/ a drag suit on on 1:30. I can make one with no trouble but I always fall apart on the second. Looks like I'm learning to loaf a lot better.

    Short axis pain set
    5 Times through
    * 100 fly - 1:30
    * 100 breast - 1:30
    50 Easy
    No drag suit on this one. I did the first and last iterations 100 stroke. Middle ones I did 75 stroke/25 free. Breaststroke draft off of Roger helped a lot. Swimming in his fly wake didn't. Kind of a wash.

    2 Times through:
    * 6 Times through:
    ** 25 stroke/75 free - 1:20
    ** 25 free - :30
    * 50 Easy - 2:00
    * 2 x 100 Fly - 1:30
    * 50 Easy - 2:00

    3 Times through:
    * 100 IM - 1:20
    * 25 free - :30
    * 100 free - 1:20
    * 25 free - :30
    50 Easy - 2:00
    2 x 100 Fly - 1:30
    50 Easy - 2:00

    100 Cool down

    (5750 Total)

    Updated January 31st, 2012 at 03:26 PM by pmccoy

    Categories
    Swim Workouts
  4. Not really sure about these % of effort swims

    by , January 31st, 2012 at 07:38 AM (Mixing it up this year)
    I guess if you factor in the time you arre swimming and then fact you are not rested, are pushing off a wall or..... Then my swims might have been ok. They felt like the effort level but the times Stunk!

    300 free
    8x50@1:00 odds IM order drill evens 25 shooter +25EZ
    8x50@1:00 odds swim evens kick(1:10)
    50 EZ

    4x(5x50)@1:30 1=60% 2=70% 3=80% 4=90% 5=EZ
    Went :41,:38,:37,:36,:50,:40,:38,:37,:35,:50,:40,:38,36 ,:34,:51,:38,:37,:36,:34,:50
    100 EZ

    5x100@2:00 kick w/zoomers 1=1st 25 fast, 2=2nd 25 fast, 3=3rd25 fast, 4=4th 25 fast, 5=EZ
    250 EZ

    Total 3000 yards

    Did not get to the Tabata kick not enough time
    Categories
    Uncategorized
  5. It felt like an interval day...

    by , January 30th, 2012 at 11:31 PM (Alex's swim journal)
    ... or as Indiana Jones would say "I don't know. I'm making this up as I go."

    Here's the workout today (any resemblance to something a more competitive swimmer might actually do is purely coincidental... I'm seriously just making this up as I go):

    20 x 50 on 1:00 (slowly walked the times down from :48 to :40 and then around rep 6-7 started swimming under :40; probably had one :37, but most in the :38-:39 range, with a couple of :40s toward the end of the set).

    then w/ only 20 seconds rest I started my main set...

    2 x through
    4 x 200 free on 4:00
    200 breast, recovery swim, :20-:30 rest

    went 3:01, 3:03, 3:03, 3:06 on the first round of 200s and 3:04, 3:06, 3:06, 3:09 on second. The last couple of 200s were tough.

    cool down w/ 4 x 50 on 1:00, relaxed.

    3200 yards in 64 minutes, I accomplished my only real goal for the day going in, which was just to be gasping for air at the end of each rep and leave the pool feeling wiped out.

    The first few 200s I was managing to keep right around a :45-:46 per 50 pace--which felt super relaxed after doing around a dozen 50s in about :38! That is until I hit about the 125 mark on each rep... So maybe I've found my Monday workout. I'll try to add a set or two more of 200s over the next few weeks as I gauge my progress... hoping to see the 200 times drop and my relaxed, all-day pace inching down into the :40s.

    That's the plan for now... subject to change next Monday
    Categories
    Uncategorized
  6. Monday, January 30, 2012 6:00pm

    by , January 30th, 2012 at 11:09 PM (Fast Food Makes for Fast Swimming!)
    Well, after this weekend's homecoming for my son, he again returned back to the hospital after another flurry of seizures on Saturday morning and afternoon. His medication has now been upped again, and he's at approx. 70% of the medication range for his body size, so we can still go up if needed. Good thing is that we're now past 48 hours since his last dose of Ativan, and no seizures...so good news. The doctors and nurses are working well with us this time, and have no intentions of discharging us until WE ARE COMFORTABLE with Benjamin at home with us. This should be our last round in the hospital.

    And due to the extended hospital stay, I did not attend the USAS meet last weekend in Ellensburg. Oh well, I can do my 400 IM again at the LMSC Champs meet. Family is a higher priority, and while swimming is a nice relaxer from the action, attending a swim meet out of town is just out of the question! I also cancelled my other upcoming meet in Oregon in 2 weeks as well. I guess this means I'm "growing up".

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

    Tonight's swim:

    Warmup:
    3 x 100 Free @ 1:30 (1:10s)
    2 x 100 IM @ 1:30 (1:18s)
    3 x 100 Kick w/ board @ 2:00 (1:33s)
    2 x 100 Free Pull @ 1:25 (1:08s)
    ...not exactly at warmup pace, but oh well, I felt good.


    12 x 75 Free @ 1:05 (:48-:50s, with the final on a :46)
    • the added :05 of rest really helped me to bring times down quite a bit (I usually use the :55 or 1:00 interval)
    • the increased speed made it hurt more though!
    100 EZ Free

    20 x 25 Kick Fast w/ board @ :30 (:19-:21s)

    2 x 50 Free Pull @ :45
    2 x 50 Free Pull @ :40
    2 x 50 Free Pull @ :35

    4 x 50 Free @ :45 (:35s) stretch out

    1:00 rest

    1 x 100 Free Sprint from a push (went 56.2) the age group swim team coach timed me on his watch. This is the fastest I've gone in a practice in a long time.

    100 EZ
    ------------------
    3200 Yards
  7. Active Day at Work tells me its not long now...

    by , January 30th, 2012 at 08:08 PM (Nobody Special)
    * Shoulder doing much better. Did not need to take any meds for pain today. Right arm still has some pain.

    * Decided to give my duty coxn a break and got underway for helo ops today. Was out for nearly 4 hours and everything felt okay. Nice to be back on the water - now if I can just get back in the water everything will be perfect.

    * Still hoping to get back into the pool by the end of the week - but am not going to push it.
    Categories
    Uncategorized
  8. Monday, Jan. 30

    by , January 30th, 2012 at 06:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    5 x 50 single arm fly @ 1:00
    6 x 25 shooters
    4 x 25 over kick free, no breath @ :35
    4 x 25 build free, no breath @ :45
    50 EZ

    Speed Sets:

    12 x 25 burst + cruise, various @ 1:00
    -- Had a noodler ask what on earth I was doing when I did back spin drill.
    50 EZ

    2 x (25 AFAP w/fins + 75 EZ)
    -- very obese noodler in lane, felt obliged to kick to avoid either one of us getting injured
    -- flutter kick w/board, 10 low
    -- dolphin kick w/board, 10 flat-10 low
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    1= breast, 28 mid
    -- noodler still there
    2-4 = fly, 23 low, 23 flat, 23 low
    -- noodler left!
    5 = breast, 28 mid
    -- another noodler joined

    No C/D

    Total: 2750

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

    Didn't have a lot of time today either with the kids out of school. And I forgot my equipment bag, so couldn't do anything fancy. Still feel like I got a solid speed workout in. Rushed out to take Lil Fort and a couple friends to see Hugo. Liked it, but Lil Fort insists on calling Hugo "Lady Trousers, Who Found Love in a Hopeless Place." Hoping I can get to yoga tomorrow.

    No headaches today! But I feel like I'm having left side breakdown -- trap/rhomboid/lats -- from not lifting. The body is like a house if cards. I may have to ramp up RC and scapular exercises. Can't tell you how thrilled I am by that prospect.

    Updated January 30th, 2012 at 06:31 PM by The Fortress

    Categories
    Swim Workouts
  9. Sun Jan 29th, 2012, SCY Went totally postal HR SWIM

    by , January 30th, 2012 at 04:26 PM (Ande's Swimming Blog)
    Sun Jan 29th, 2012, SCY Went totally postal HR SWIM

    SCY UT Swim Center: main pool north end
    noon - 1:15
    wore Speedo PRO jammer
    swam in lane 7, split it with Jim,
    beside Ed Coates in Lane 8, Larry in Lane 6, Tyler in Lane 5

    Warmed Up with 10 x 50 on 40 smooth

    the plan was to dive in at 12:10 but my goggle strap broke, so I asked for another minute then quickly fixed it and dove in at 12:11:00

    My wife Beth timed & counted using Tyler Blessing's Awesome (iphone/ipad/ipod) Postal APP

    Distance Laps Splits
    0050 :29.37 00:29.37
    0100 :31.79 01:01.16
    0150 :33.26 01:34.42
    0200 :32.50 02:06.92
    0250 :33.44 02:40.36
    0300 :32.84 03:13.20
    0350 :33.47 03:46.66
    0400 :33.04 04:19.71
    0450 :33.69 04:53.40
    0500 :33.70 05:27.10
    0550 :33.71 06:00.81
    0600 :32.90 06:33.71
    0650 :33.29 07:07.00
    0700 :33.36 07:40.36
    0750 :33.93 08:14.28
    0800 :33.37 08:47.66
    0850 :33.59 09:21.25
    0900 :33.48 09:54.73
    0950 :33.79 10:28.52
    1000 :33.36 11:01.88
    1050 :33.39 11:35.27
    1100 :33.46 12:08.74
    1150 :33.64 12:42.38
    1200 :33.57 13:15.94
    1250 :33.34 13:49.29
    1300 :33.37 14:22.66
    1350 :33.82 14:56.48
    1400 :33.21 15:29.69
    1450 :33.75 16:03.44
    1500 :33.22 16:36.66
    1550 :33.20 17:09.86
    1600 :33.47 17:43.33
    1650 :33.60 18:16.93
    1700 :33.71 18:50.64
    1750 :32.94 19:23.57
    1800 :33.37 19:56.95
    1850 :33.55 20:30.50
    1900 :34.05 21:04.55
    1950 :33.51 21:38.06
    2000 :34.92 22:12.98
    2050 :33.45 22:46.43
    2100 :33.63 23:20.06
    2150 :33.62 23:53.68
    2200 :33.92 24:27.60
    2250 :34.21 25:01.81
    2300 :33.98 25:35.79
    2350 :34.19 26:09.98
    2400 :34.15 26:44.13
    2450 :34.27 27:18.40
    2500 :34.30 27:52.69
    2550 :34.85 28:27.55
    2600 :34.03 29:01.58
    2650 :33.85 29:35.43
    2700 :34.83 30:10.26
    2750 :34.11 30:44.37
    2800 :34.88 31:19.25
    2850 :34.30 31:53.55
    2900 :33.86 32:27.41
    2950 :34.72 33:02.13
    3000 :34.75 33:36.88
    3050 :34.29 34:11.17
    3100 :34.28 34:45.45
    3150 :33.29 35:18.74
    3200 :35.36 35:54.10
    3250 :34.31 36:28.41
    3300 :34.23 37:02.64 18:45.71
    3350 :34.64 37:37.28
    3400 :33.80 38:11.08
    3450 :34.42 38:45.50
    3500 :34.18 39:19.68
    3550 :34.36 39:54.04 (stopped here & rested around 20 sec) (felt hot, pool was pretty warm)
    3600 :52.98 40:47.02
    3650 :33.35 41:20.37
    3700 :33.36 41:53.73
    3750 :34.65 42:28.38
    3800 :34.66 42:53.04
    3850 :34.65 43:37.69
    3900 :34.36 44:12.05
    3950 :34.04 44:46.09
    4000 :34.37 45:20.46
    4050 :34.37 45:54.83
    4100 :35.66 46:30.49
    4150 :34.52 47:05.01
    4200 :33.64 47:38.65
    4250 :33.53 48:12.18
    4300 :34.74 48:46.92
    4350 :33.92 49:20.84
    4400 :34.66 49:55.50
    4450 :34.43 50:29.93
    4500 :34.40 51:04.33
    4550 :34.78 51:39.11
    4600 :35.25 52:14.35
    4650 :33.19 52:47.55
    4700 :34.34 53:21.88
    4750 :34.18 53:56.07
    4800 :34.05 54:30.12
    4850 :34.09 55:04.20
    4900 :33.63 55:37.84
    4950 :33.92 56:11.76 19:09.12
    5000 :34.33 56:46.08
    5050 :33.74 57:19.83
    5100 :32.98 57:52.80
    5150 :34.03 58:26.84
    5200 :34.10 59:00.93
    5250 :34.60 59:35.54
    5290 total (estimated)

    Updated January 30th, 2012 at 04:32 PM by ande

    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/12

    by , January 30th, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 300 4:40
    4 X 100 1:40
    1 X 250 3:40
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 200 kick 4:30
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 200-50 stroke/50 free- 3:30
    4 X 25 stroke-fast- :45
    Four rounds. Break 1 minute between rounds.
    Round 1: Fly
    Round 2: Back
    Round 3: Breast
    Round 4: Choice(no free)

    1 X 100 easy swim

    10 X 100 free
    #1 on 1:45
    #2-#10 on 1:15
    This set was posted last week but we had lightning and could not complete it.

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  11. Recovery Day

    by , January 30th, 2012 at 01:55 PM (The Labours of SwimStud)
    I felt like I had been hit by a truck this morning. A spotty night of sleep (I should have taken advil) left me uwilling to go to an early swim. So I opted to swim at work in the 20 yard pool...temp was about 85-86 but for a soothing recovery it was fine. This is straight off of Fort's thread her 25yard pool based workout was for 3150. I was happy to just do about 2500 today.


    Warm up:

    600 choice
    4 x 20scull
    3 x (4 x 20 shooter w/fins) @ :35-:40
    1 = back
    2 = belly
    3 = right side
    4 = left side
    50 EZ

    Main Sets:

    6 x 40 drill @ 1:00
    2 x 80 DPS free w/paddles @ 2:00

    6 x 40 kick @ 1:00
    4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

    6 x 40 6-10 SDK off each wall @ 1:00
    2 x 80 DPS free w/paddles @ 2:00

    6 x 40 breast w/fins
    4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

    80 EZ

    Total: 2520
    Categories
    Uncategorized
  12. January 30, 2012

    Warm-up (1400)
    4 X 100 free @ 1:50
    4 X 50 free descend @ :50
    200 drill
    4 X 100 free @ 1:40
    4 X 50 free descend @ :50

    Test Set (1150 / 2550 total) [ame="http://www.usms.org/forums/showpost.php?p=257537&postcount=1"]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (3:56, 3:54, 3:59 (CRAMPS))
    3 x 50 recovery @ :50, :55, 1:00

    Kicking (1200 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 underwater SDK w/fins @ :45

    Stroke Set (500 set / 4250 total)
    2 x
    • 1 x 25 @ :30 fly
    • 2 x 25 @ :30 back
    • 3 x 25 @ :30 breast
    • 4 x 25 @ :25 free


    Wrap-up (350 set / 4600 total)
    5 x 50 hypoxic @ :30 rest
    breaths taken per 25 - 1: 0,1 2: 1,1 3: 0,1 4: 0,1
    100 easy


    *4600 total*

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

    The first 300 felt good, the second was harder but felt OK, and the third sucked.

    I burst out laughing after the first 25 fly because it was so appallingly bad, I just couldn't get my arms out of the water.
    Categories
    Swim Workouts
  13. Four ladders

    I swam at Riverbank again this morning and did Pool Tourist’s “Visions of Iceland” set, which pretty much took up the entire session. Here’s how it went:

    400 lcm warmup

    100 IM [drill, still warming up]
    200 pull
    300 free fastish
    400 kick

    100 kick
    200 IM
    300 pull
    400 fast free

    100 fast free
    200 kick
    300 IM
    400 pull

    100 pull
    200 fast free
    300 kick
    400 IM

    400 warmdown + play
    Categories
    Uncategorized
  14. Monday, 1/30/12

    by , January 30th, 2012 at 12:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    10 min your choice continous
    - did 200 swim, 200 kick, 200 pull

    12 x 25 kick/10 sr
    1 = streamline kick, 2 = shooter, 3 = swim with strong over kick, 4 = easy swim
    100 easy swim

    Main Sets: (1800)
    3 x 100 free/1:30 - ave 1:25
    9 x 100 back/1:45 - ave 1:32

    8 x 25 Fly/45
    - around 17-18 on these
    1 x 100 backstroke smooth/1:45
    8 x 25 breast/45
    - around 23-24 on these
    1 x 100 back smooth

    Warm down
    100 easy

    Total: 2900 yards




    Categories
    Uncategorized
  15. Sat Jan 28th, 2012, SCY

    by , January 30th, 2012 at 11:52 AM (Ande's Swimming Blog)
    Sat Jan 28th, 2012, SCY

    Whitney Coached
    SCY UT Swim Center: main pool north end
    7:30 - 9:00
    wore Speedo endurance jammer
    trained with James, Brandon & Amy

    Warm Up
    did around 1000

    main set

    05 x 200 on 2:20

    10 x 100 on 1:10

    20 x 050 on 0:35


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 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
    Uncategorized
  16. 1/30/12: Keeping up with the Jones (OHS)

    by , January 30th, 2012 at 11:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Went the way of the Pony Express today with a one hour swim, and was happy to hear some Waylon Jennings shuffle through on the swimp3 during the "race."

    I finished this year with 4275 yards (and 11 seconds to spare), above my expectations of 4k.
    Looking at this pace chart, it averages out to a 1:25/100. Last year I swam 3800 yards (avg ~ 1:35/100), but I stopped more frequently and did some kicking as well.

    The swim felt good. I got this morning and had a pb granola bar with a half water/oj drink and headed to the pool after dropping my son off at school. I should have completed this swim by now, but kept putting it off. I can't do it tomorrow, so I needed to either get it in this am or at lunch. The pool was not to busy this morning, so after a 50 easy I started in. Only today and tomorrow to get your Postal on!

    I might have been able to squeak in an extra 200 yards, but I stopped once to talk to Scott about the Simon's Rock meet in early March , and I was slowed down at one point when there were 6 of us swimming in the lane. The one guy going elementary back down the middle was annoying, but I just kicked really hard the second time I went around him and he moved over to the next lane (come to think of it, I think I blogged about him before ...)

    My 500 splits were: 5:54.15, 6:43.53, 6:29.75, 7:08.90, 7:39.88 (I was talking here), 6:45.65, 7:42.44 (did a bunch of backstroke here), 7:14.59. I stopped for a quick water gulp around minutes 12, 32, and 44, then polished off my water bottle as I hit the showers.

    When I got home I shoveled off the driveway - we finally received some more snow (an inch of powder) last night, but it won't last long with a rain shower due in Wednesday. I've been using an online fitness/calorie app that I can access on my phone, and in the past two weeks dropped 10 pounds. I used to just swim as an excuse to eat a lot of junk, but with documenting all the crap I notice I am not going for it as much. Amazing how much sugar is in the things we eat - I can be under my calorie and fat goals for the day but always blow the sugar. I am down to 198, and would like to drop another 10 so that my BMI <25. I don't plan to sink as quickly over the coming months.

    Updated January 30th, 2012 at 07:50 PM by rxleakem (Doesn't count for a meet)

    Tags: postal
    Categories
    Swim Workouts
  17. 01.30.12 Monday workout - challenge day

    by , January 30th, 2012 at 09:37 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Wore my Yingfa jammer. No drag suit. Water temp back up to 84-85.

    500 Warm up

    Challenge Set
    6 x 50 - :45
    2:00 Break
    10 x 100 - 1:10 Swam next to Kent w/ Dave (-:05), Dave (-:10) and Roger (-:20) in my lane. The idea was to create a circular draft. Not sure it helped a whole lot. Swam under Dave B's wave but usually caught Dave M's and Roger's. Lasted longer than last week (1:07, 1:09, 1:10, 1:10, 1:10 through 500). Started bleeding time after that. Ended up :10 behind at the end. Kind of disappointing because I know I'm capable of making these. On the other hand, I'm blowing away my 500 time from last year in practice. Should have a sub-20:00 1650. Lots to look forward to because of this challenge.

    100 Easy

    Did a lot of Up/Downs today. Base stroke was fly. If you make the interval and have more rest than designated, they you substitute 25 fly w/ 25 of the up/down stroke. If you have less rest than designated, you subsititue 25 of the up/down stroke w/ fly. Keeps you motivated to make the up/down stroke interval w/ rest so you don't revert back to more fly.
    8 x 100 up/down back - 1:45 (:10)
    8 x 100 up/down breast - 1:45 (:10)
    8 x 100 up/down kick - 1:45 (:05)
    50 Easy
    8 x 100 up/down IM - 1:45 (:10)
    8 x 100 up/down back - 1:40 (:05)
    Swam the first IM up/down (100 fly). Began the second one and realized that I was just swapping out 25 fly for 25 fly and I was going to have to do back to back 100 flys. Not fair! Pushed through anyway. Was a good set. My back stroke is improving dramatically.

    200 Cool down

    (6150 total)
    Categories
    Swim Workouts
  18. I am starting to hate this long course monday garbage

    by , January 30th, 2012 at 07:39 AM (Mixing it up this year)
    Don't get me wrong I love long course but I hate when they start flipping the pool back to short course before you have a chance to finish your workout.

    I had to modify some of the intervals at the end to atleast finish the set with fins before getting thrown out.

    400 free
    4x50@1:00 8 SDKs off wall
    4x25@:35 free over kick
    100 IM :05 rest at the 25s
    50 EZ

    50 DPS smooth 42 strokes
    2x25@:50 build to sprint kick
    4x25@:50 build to sprint free
    2x25@1:00 kick + cruise
    4x25@1:00 burst swim + cruise
    50 EZ

    2x50@1:00 DPS smooth 44 strokes
    2x25@1:00 1 fast kick/1 EZ
    4x25@1:00 alt fast free/EZ
    2x25@1:00 1 fast kick/1 EZ
    4x25@1:00 alt fast free/EZ
    50 EZ

    2x50@1:00 DPS w/fins 32 strokes
    2x25@1:00 AFAP kick w/fins
    4x25@1:00 alt AFAP w/fins/EZ
    2x25@1:00 AFAP free w/fins/EZ
    4x25@1:00 AFAP fly w/fins/EZ free
    100 EZ

    Total 2200 meters
    Categories
    Uncategorized
  19. Catching my breath...

    by , January 30th, 2012 at 12:14 AM (Alex's swim journal)
    It's ironic that one of the ways I know I'm balancing my life well (family, work, etc.)--dealing with the hectic pace of the everyday and the anxieties of middle (?) age--is by counting the number of times per week I can get to the pool...

    I "catch my breath" from the rat race when I'm pushing my pace down the lane and finish up a nice interval workout completely out of breath...

    Or when I'm swimming nonstop for 1.5-2 hours, never out of breath, but pushing my muscles to exhaustion.

    A lot of people think this is insanity. I think it's what keeps me sane.

    5-6 days a week in the pool is my minimum; I'd prefer not to miss any days at all, but a missed day here and there is inevitable. Beginning of the month was excellent... 20 days straight. But the last ten days I've missed four days of swimming! Sanity suffering... near... breaking... point!

    Yeah, this is starting to look more and more like an unhealthy obsession to the untrained eye (I'm aware of this). But I'm healthiest when I'm indulging these behaviors that others think insane. We're all on a journey; mine is just a really long one that requires lots of endurance! Or, if we're all headed to the same place, I'm cool with getting there a little late to get in a few extra laps.

    I had two miles in the pool on Thursday and then missed Friday and Saturday (two days in a row for the first time in a really long time!). Two miles again today.

    I got into a rhythm right away today, so it felt good--and I've had no real pain for several days now, so the body probably needed the rest anyway. I thought this month would be my first 50-mile month, but, alas, it was not to be... with the busyness of the last week I'm at 42 miles, but only two days left in the month.

    Maybe February will be my 50-mile month!
    Categories
    Uncategorized
  20. Sunday, Jan. 29

    by , January 29th, 2012 at 08:24 PM (The FAF AFAP Digest)
    Drylands:

    RC/ankle/elbow rehab exercises
    captains chair hi knee raise w/10 lb DB, 3 x 10
    captains chair leg raises, 2 x 20
    power wheel roll outs, 2 x 25
    explosive leg press, 250 x 4 x 10
    power squats, 250 x 1 x 6, 270 x 1 x 6, 280 x 2-3 x 6
    standing broad jumps, 10
    knee tuck jumps, 10


    Swim/SCY/Solo:

    Only had 45-50 minutes to swim today before dinner plans, so did a quickie.

    Warmup:

    550 various
    8 x 25 shooters w/fins @ :35
    5 x 50 free w/fins @ :45
    50 EZ

    Mini Speed:

    10 x 25 burst to 15m + cruise @ 1:00
    -- various (dolphin, fast hands breast, fast doggy paddle)
    50 EZ

    2 x (25 fast + 25 EZ) @ 1:30
    50 EZ

    Mini LP Set:

    Had thought about doing a tabata kick, but the legs were kinda tired from the gym. So I did a mini lacate kick with the board.

    10 x 25 best average @ 1:00
    -- flutter kick w/board & fins
    -- went high 10s-11 flat
    50 EZ

    Total: 1800

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

    Very busy weekend. High school districts took up loads of time on Friday and Saturday. Teen Fort did way better than she had any right to expect after barely swimming for 2 years, making both A finals in her events and her medley relay made state cuts. Maybe her weight lifting elective has made her stronger.

    I checked out the closed back FS3 this weekend. Hmm ... it seems completely different than the LZR Elite in a cool way. But you have to pull the suit on through a hole about the size of your head. This is difficult if you are not a rail thin runner or skinny teen. I had my guinea pig Teen Fort try to get it on and even she struggled and didn't like the suit. I'm slightly concerned even the next size up will be too difficult ... Can we please just have back our zippers?!

    My right elbow, as predicted, feels much better after the soreness of the cortisone shot wore off. Not amazing, but better. Still plan on doing no upper body weights for at least a month. My headaches from the nitro patches are somewhat better. I really hope they completely go away after a couple weeks.

    I had my dates mixed up over one of Lil Fort's meets. So I can possibly attend one day of the VMST meet in Richmond. I'm committed to going to Williamsburg on Sunday with the fam and friends for a half marathon and 5K. If I go, looks like it will be split requests for me:
    http://www.vaswim.org/meets/2012/VMST_Feb_Meet_2012.pdf.

    Updated January 29th, 2012 at 09:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts