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  1. Tuesday, 4/12/11

    by , April 12th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo
    17 Days to Nationals

    Warm up
    400 Choice
    - 200 free/200 back
    4 x 100/1:40 - Build
    - all free
    4 x 50 ds 1:00
    - all back
    4 x 24/30 strong kick
    - all free

    Main Set
    Repeat the following 4 times:
    3 x 50/1:00
    1 x 100/2:00 smooth
    - 1st time 50's were 25 free/25 fly, around 38-39
    - 2nd time back, times around 40-42
    - 3rd time free, times 36-37
    - 4th time 1 each of above

    Kick Set
    Repeat 3 Times:
    2 x 50/1:00 Sprint Kick - no board
    1 x 100/2:00 smooth swim
    all kicking on back, times were 50-55

    Warm down
    200 easy back

    Total: 2900 yards
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  2. Tue Apr 12th, 2011

    by , April 12th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Apr 12th, 2011

    17 days til Nats

    Subscribe to Ande's Swimming Blog

    slept in a bit

    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in 5:45ish
    trained with Mike & marcio
    beside Todd & Tyler
    wore blue 70 Jammer

    WARM UP
    missed it

    Main SET:

    ASSIGNED: 40 x 25
    DID: 10 x 25

    Assigned: 1000 neg split
    did: 100 fr, 50 skip,
    150 fr, 50 skip,
    150 fr 50 skip
    150 fr, 50 skip,
    150 fr 50 skip
    100 fr

    40 x 25 on :30, 4 rounds of:
    4 fast K, 3 easy sw, 2 fast k, 1 easy

    100 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  3. Tuesday, April 12, 2011 5:00am & Mon. night

    by , April 12th, 2011 at 11:41 AM (Fast Food Makes for Fast Swimming!)
    Monday night:
    Went in the water with my 19 mo. old for her first Parent/Child class. She really loved it, went underwater, tried blowing bubbles, but ended up drinking water. She is kicking and working toward laying on her back. It was fun for me too: 1 Daddy w/ 5 Mommys
    Afterwards I went for a 1500 Yard swim in the next 30 minutes while waiting for my other kids to finish their lessons.

    Tuesday:
    Warmup

    300 Free
    300 Free Pull
    200 Kick

    1 x 100 Free @ 1:30 (holding dist. pace)
    1 x 100 Free @ 1:30 EZ
    2 x 100 Free @ 1:25 (held 1:07s)
    1 x 100 Free @ 1:30 EZ
    3 x 100 Free @ 1:20 (held 1:07/08s)
    1 x 100 Free @ 1:30 EZ
    4 x 100 Free @ 1:15 (did pull, held 1:05s)
    1 x 100 Free EZ

    5x thru:
    1 x 50 Free @ :40
    2 x 25 Fly @ :30

    100 EZ
    ------------------
    2800 Yards
  4. Allergies are not getting any better

    by , April 12th, 2011 at 08:11 AM (Mixing it up this year)
    Head felt like it wanted to explode for the first 200. I think I felt best when I was using the snorkle.

    400,300,200,100 Free
    300 Breast kick w/brfins
    200 Breast Pull w/fins
    500 Free kick w/fins
    500 Free loose w/bouy
    5x100@:10R Free #1-3 w/snorkle

    Total 3000 yards
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    Uncategorized
  5. Monday Evening 4-11-11

    Not very many people came to practice tonight. There must be something good going on around town that I didn't get the memo.

    Had a great practice tonight and actually felt longer then I usually do. Maybe I am catching on to something. I guess if you listen to your coach you may even improve.

    We had a very short warm up so I used the first little bit of the main set to keep warming up a little.

    300 choice (snorkel and bouy for me)

    3 x 125 @ 1:35
    rest 30
    1 x 125 @ 1:30
    rest 35
    2 x 100 @ 1:30
    rest 35
    3 x 100 @ 1:25
    rest 40
    3 x 100 @ 1:20
    rest 45
    3 x 100 @ 1:15
    rest 50
    3 x 100 @ 1:10
    100 EZ

    Put some fins on for some fly kick

    2 x 125 @ 2:00 cruise
    25 shooter @ 1:00 fast
    1 x 150 @ 2:00 fast
    2 x 100 @ 1:30 cruise
    1 x 125 @ 1:30 fast
    25 shooter @ 1:00 fast
    3 x 75 @ 1:00 moderate
    1 x 100 swim EZ

    2 x 250 pull w/snorkel @ 3:30 cruise

    3900

    I did really well on the 100's until the 1:10 interval came around. I ended up just giving it all I had and taking 3-4 seconds rest since I couldn't make it.

    My quads really felt it during the rather long kick set. They didn't cramp up but they really hurt in the end.
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  6. Peaks to Portland 2011

    by , April 11th, 2011 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the Peaks swim, coming up this July. I swam the 2.4 mile Atlantic Ocean swim last year for the first time, which was also my first open water swim. It was great!

    The event is not sponsored by USMS that I know of, but it is a great swim in a wonderful small city with lots of stuff to do with the family.

    You can get some more info about the event here: http://cumberlandcountyymca.kintera....8AA90B6861DA8D

    There is a fundraising component for each swimmer entered, and if you message me I can get that specific info to you.

    Participants need to complete a qualifying swim at a local pool to be eligible, and a kayaker is strongly recommended. They start the event in waves of 50, and all swimmers have a timing chip Velcroed around their ankle for timing.

    You can read about my adventure last year here: http://michaelleake.blogspot.com/201...-07252010.html

    I plan to swim without a wet suit this year, and hope to go under the 50 minute mark. I have a silly notion of trying to swim the Straight of Gilbralter in the next couple of years, and the English Channel within seven years. We'll see how the Lord leads on all of this ...

    Updated January 16th, 2012 at 01:24 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/12/11

    by , April 11th, 2011 at 05:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Fins optional
    Kicking optional

    9 X 50 1:20
    #3-6-9 are fast, all choice

    4 X {start-turn-finish}

    1 X 50 easy
    1 X 50 from the blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    Distance swimmers: 16 X 50 1:00
    odd: perfect stroke/easy even: race pace

    2000Y
    Categories
    Swim Workouts
  8. Monday, April 11

    by , April 11th, 2011 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    20 x 25
    odds = dolphin shooter on belly w/fins
    evens = EZ

    10 x 50 @ 1:15
    odds = 25 easy speed fly +25 EZ
    evens = breast

    50 EZ

    6 x 50 dolphin kick burst + cruise
    odds = belly
    evens = back

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    3 x 50 dolphin kick burst + cruise

    100 EZ

    Total: 2600

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

    Commentary:

    I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.

    I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.

    Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.
    Categories
    Swim Workouts
  9. Monday, 4/11/11

    by , April 11th, 2011 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    18 days to Nationals

    Warm up
    400 choice
    - 200 free/200 back
    300 choice 50 kick - 50 drill
    - did 100 each back-free-fly. Drill was fist and 1 arm
    3 x 100/1:35 build
    - all free, times were under 1:20
    8 x 50 ds 4 4/55, 4/50
    - 1-4 back desc to under 40; 5-8 free, desc to around 35

    Swim Set
    6 x 100/1:40 75 build - 25 sprint (Finish!)
    - alternated back and free, back was around 1:25, free was around 1:20

    Kick Set
    4 x 100/20sr moderate pace - last 25 strong dolphin
    - all on back, no board, times around 1:52

    Pull with paddles & Fins
    1 x 400 continuous - feel good (Back or Free)
    - did 200 free/200 back

    Warm down
    8 x 50/1:00 smooth - alternate free and stroke
    did back-breast-back-fly on stroke

    Total: 3000 yards
    Categories
    Uncategorized
  10. Mon Apr 11th, 2011

    by , April 11th, 2011 at 12:26 PM (Ande's Swimming Blog)
    Mon Apr 11th, 2011

    18 days til Nats

    Subscribe to Ande's Swimming Blog

    WEIGHTS
    planned to lift yesterday but didn't find time and Longhorn Masters T / Th a.m. schedule switched from 6:30 - 8:00 to 5:15 - 6:30
    so I plan to lift M W F this week

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in 6:40ish
    trained with nate, Mike & Polly Surhoff
    beside paul, larry, jim, richie, marcio & Tyler
    wore blue 70 Jammer

    WARM UP
    dove in late and swam easy free
    went around 300

    Main SET:

    ASSIGNED: 3 rounds of
    4 x 200 fr on 2:20 right into
    3 x 150 fr on 1:45 right into
    2 x 100 fr on 1:10
    Rest 1:00
    50 FAST

    DID:

    round 1:
    3 x 150 smooth easy speed held under 1:40 , 200 smooth went 2:10ish
    3 x 100 smooth
    2 x 50 smooth
    50 fr went 25

    round 2: 4 x 150 smooth easy speed held under 1:40
    3 x 100 smooth
    2 x 50 smooth

    round 3: skipped it, visited with Eddie & Kris while UT men worked out, then swam an easy 100 thought about doing a fast 50 but didn't


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Uncategorized
  11. Saturday APril 9

    by , April 11th, 2011 at 12:17 PM (Keepin Track 2010)
    19 days till USMS

    Worked out with 3 friends Wanted drill and speed work.

    WU
    200FR
    200 FR?BA
    100 FR kick
    100br kick/drill

    P 6x75 FR mod on 1:10

    16x25 (4 of each stroke) drill down, kick back.

    2x4x25 swim sprints with fins for 2 and without for 2
    1 set BR
    2 set FR

    accordion drill BR draw is late.
    Categories
    Uncategorized
  12. Friday APril 8

    by , April 11th, 2011 at 12:14 PM (Keepin Track 2010)
    WU meet 600
    4x4x50 IM order by sets of 4. Each set do
    #1 kick
    #2 pull
    #3 dril
    #4 swim

    8x25 kick with flips.

    8x25 sprint with flips

    WD
    Categories
    Uncategorized
  13. Thursday April 6

    by , April 11th, 2011 at 12:12 PM (Keepin Track 2010)
    600 WU
    300 broken by 50s on 1' PKS by 50

    HQ
    2x100 spec on 3' 1:18
    2x100IM
    2x100 FR 1:01, 1:02
    2x50 spec on 2' :34
    2x50 #2 stroke
    2x50 FR :26
    300 IM broken by 25 on 1'
    Easy 100

    SPEC set
    3x(50 drill, 50 kick, 4x25 swim) rest 10-15

    300im 25p, 25k, 25s of each stroke by 25s

    WD 200
    Categories
    Uncategorized
  14. Taper Day 11 for Y Nationals

    by , April 11th, 2011 at 12:12 PM (Year Three: The Road Back)
    I fly out in three days. Yikes - when did it get so close? While I'm looking forward to swimming in my first nationals, the nerves are starting up and I'm struggling to maintain my "just go and have fun" attitude. After all, according to my seed times, I'm in no danger of actually winning anything. Truly, I'd just like to have a number of PB's - that would be awesome! And, to go under :30 Free from the blocks (I've done it once in a relay). That would be awesome. I have other goals too, but am starting to feel like being SOOOO goal-oriented is part of the nerves. So what if I don't get NQT's at this meet. There are plenty of other meets between now and next summer... aren't there? Anyhoo....

    Here's what I did today (with my lane mates all back from Spring Break ):

    400 Warm-Up
    1 x 200 Kick on 4:00 (w/ fins)
    2 x 50 Kick Faster on 1:30 (w/ fins)
    4 x 25 Kick Fastest on 1:00 (w/ fins)
    4 x 25 Power 15 yds, Smooth 10 yds on 1:00 (2 fly, 2 free)
    6 x 50 Drill/Swim on 1:10 (did 2 fly, 4 free)
    1 x 200 Broken 200 on 4:00 (wore fins, did 2:02)
    400 Cool-Down
    Total Yards - 1800

    Not feeling great in the water today, but I never seem to feel great the day AFTER I have a day off. Actually, I'm debating going in on Thursday morning before going to the airport to do an easy 1500-2000 yards, so I don't have this "blah" feeling on Friday morning for my first two races. That being said, a 2:02 200 Free?! I realize I was wearing fins and it was broken for :10 after each 50, but AWESOME! Now, if I can only do something similar.... that would be a great swim. The only problem with the broken 200 is that I didn't find a good rhythm on my stroke until the 3rd 50. Guess I need to work on that.

    Two practices (maybe three?) left before Y Nats! Color me excited....

    Enjoy your swims and I'll check in tomorrow.
    Categories
    Swim Workouts
  15. Wed April 6

    by , April 11th, 2011 at 12:12 PM (Keepin Track 2010)
    yoga and run25 min
    Categories
    Uncategorized
  16. Monday, April 11, 2011 5:00am

    by , April 11th, 2011 at 11:15 AM (Fast Food Makes for Fast Swimming!)
    Felt good after the meet on Saturday. This was a first...to actually feel great on the Monday morning afterwards...maybe it's still the fact that I did NO COOLDOWN during of after the meet. Nahh....probably just a coincidence.

    This workout was one that I made up for the group, and the coach decided to do it today, so I kinda had to swim it. I got the idea from many people online here with the type of "alphebet" workout.
    I'll write the workout how it was written for the others, and (my intervals).

    A. 4 x 50 Kick @ 1:00 they used fins (:55 w/ no fins)
    B. 4 x 75 @ 1:30 (1:00)
    C. 6 x 25 Stroke @ :30 (:30 AFAP)
    D. 200 IM Drill/Swim by 25s (:15 rest)
    E. 300 Free

    Swum as:
    Part A.
    Part A & B
    A, B, & C
    A, B, C, & D
    A, B, C, D, & E
    Stay on interval throughout.
    ------------------
    3350 Yards

    I think the group as a whole really enjoyed the practice, after they figured it out. Kinda nice for a change.

    This was a fun little practice. The others in my lane that hopped in at 5:30 to do their "traditional" warmup didn't seem to like what I was doing, but I didn't care. I just stayed on my interval and went with it...swimming around them, stopping at the end of each 25, 50, etc... They got annoyed...but it's not my fault they're not following or joining the written set.
  17. Picnic at the pool

    This morning I swam with a friend at Riverbank State Park. My goal today was to get in some basic aerobic work and to practice some left-sided breathing, which I did. I brought my lycra cap and so was prepared for warm water, which it was. Here’s how things went:

    1100 lcm warmup

    2 x 500 FR @ 7:45

    Sandwiches Set
    2 x 150 FR / FL / FR by 50s
    1 x 300 FR s/k/s by 100s
    2 x 150 FR / BK / FR by 50s
    1 x 300 FR s/k/s by 100s
    2 x 150 FR / BR / FR by 50s
    [Took about :10 rest between all swims]

    500 pull w/ various combinations of paddles, buoy, snorkel

    200 warmdown + play

    It was a pretty calm day at the pool, and this workout was pretty lowkey—a good Monday combination. We had as many as 6 in our lane towards the end of lap swim hours, but everyone was being well behaved and pleasant. It was very misty out this morning, and the view across the Hudson was all white and spooky looking during our swim—very cool!

    As the weather warms up I’ve been walking by the Hudson more. In addition to enjoying the view and the budding trees and flowers, I look for seals. There have been several articles within the last month or two about harbor seals returning to the waters around the city. I did see one sunning itself on one of the docks near my place a couple of years ago. I haven’t seen any since, but I keep looking for them. While I know that goals are supposed to be things that are under your control, where progress towards them is measurable, etc., and this isn’t any of that, my secret goal for the MIMS relay in June is to have a seal swim with me. I woke up several weeks ago sure that this would happen, and I’ve been a little fixated on the idea ever since.

    (Writing this put me in the mood to see The Secret of Roan Inish again . . . )
    Categories
    Uncategorized
  18. MATT Monday Workout

    by , April 11th, 2011 at 10:23 AM (Pete's swim blog)
    SCY

    500 Warm up

    12 x 100 Up/Downs
    #1-6: Kick - 1:40 (:10) Start with 50 Kick
    #7-12: Fly - 1:30 (:05) Start where kick up/down left off.
    100 Easy
    This always sets me up for the big hurt when we change from kick to fly. I make the last 75 Kick/25 free and then end up doing a 100 fly on 1:40. Being 10 seconds down, there is no longer any hope for rest for the final 500 yards of fly/free. In some way, I'm sure it is good for me.

    4 times through
    * 50 Easy - 1:00
    * 50 Hard - 1:00 shoot for :35
    * 100 Easy - 1:30
    * 100 Hard - 1:30 shoot for 1:10
    50 Easy

    200 Timed pull (2:21)

    25 Easy

    4 x 50 Fly work in teams of two. While one team mate is swimming, the other does crunches, sit ups or leg lifts on deck.
    This hurt really bad. It also made me appreciate swimming fly.

    175 Cool Down

    (3650 Total)
    Categories
    Swim Workouts
  19. Monday 4/11/11

    by , April 11th, 2011 at 09:58 AM (The Labours of SwimStud)
    Warm Up
    600 Fr
    100 Fly 3:00
    2 x 50 1:30
    10 x 50 K 1:30 1-3 FR, 4 BR Rpt.
    1 x 100 FR EZ

    Main
    5 x thru
    1 x 100 IM 1:50
    1 x 100 FR 1:50
    8 x 100 FR 1:40 1-3 Desc, 4 EZ drag shorts made this set harder than I thought...

    Kick500 Fin Kick 25 Fr/25 Fly found a little rip in my fins.. now I have to ship them back...

    Cool
    300 EZ
    Categories
    Uncategorized
  20. Allergies YUCK!

    by , April 11th, 2011 at 07:39 AM (Mixing it up this year)
    2 days till I leave for Ft. Lauderdale and I am all stopped up! I guess that is why I always hate spring time Nationals, always battling allergies.

    10x100@1:45 Free
    500 Free kick w/fins every 3rd moderate
    5x100@2:00 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 FAST
    2x200@3:30 Free w/bouy easy pace 3:00
    8x50 from dive breakout speed one for each event at Nationals
    200 Free easy

    Total 3000 yards
    Categories
    Uncategorized