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  1. Racing my tempo trainer

    I swam at Riverbank today with one of my regular swim buddies. Here’s what I did:

    1100 lcm warmup

    2x thru
    4 x 100 FR desc. @ 1:45 [1:41 > 1:25, 1:40 > 1:25]
    :45 rest
    500 FR fast [7:14, 7:10]
    On the first of my 100s I felt really smooth and good in the water, and thought I might have some easy speed after taking yesterday off from swimming. Then I came in and saw my time (I thought I was going about 1:32 pace), and realized that it was not easy speed I was enjoying, but easy sloth. Since that seemed to be the direction I was headed, I decided to use my tempo trainer on the 500s to keep myself honest. I set it to beep every 45 seconds, so that I would have an audible pace signal to beat to the end of each length in order to stay under 1:30 pace. That worked well, and I was pleased with my times, especially since effortful speed seemed the only kind available throughout today’s workout.

    200s set
    3 x 200 FR
    100 K
    2 x 200 FR [did 100 BK for the 2nd one to catch back up with my workout partner]
    100 K
    1 x 100 FR
    100 K

    600 warmdown + play

    My first open-water race of the season is this Saturday—the Great Hudson River Swim (1.6 miles). It’s shaping up to be an eventful summer, with lots of fun and exciting swims in the area. Can’t wait!
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  2. A Fly/Back Combo Day

    by , May 24th, 2011 at 01:18 PM (Year Three: The Road Back)
    Today, like yesterday, I was on my own for swimming. Since I'm technically still part of ISF for the next week, I was wanting to use their posted workout - but none had been posted. So, I went to this site and pulled up one of Kris Houchen's "Opportunities for Greatness" workouts - the one for Wednesday, May 25 (I know... I jumped the gun) and it darn-near killed me. Sadly, the fact that I wore my fins for the stroke part (and changed some stroke to kick) didn't make it any easier.

    Here's what I did:
    400 Warm-Up
    4 sets (did rounds as fly, back, fly, back w/ fins):
    - 1 x 100 Drill/Swim Stroke by 50 on 1:45
    - 3 x 50 Kick on 1:00
    - 4 x 25 Stroke Fast on :30
    - 3 x 25 Pull (since I was wearing fins, I just dragged my feet) on :30
    - 1 x 75 Stroke on 2:00
    3 x 300 Pull on 5:00, 1>3
    400 Cool-Down
    Total Yards - 3700

    I realize that I changed a bunch of this workout - from wearing fins to replacing a stroke set w/ kicking - but I was still proud of myself for actually finishing the stroke portion (especially the fly) because I was dog-tired. I don't think my legs have recovered from the 2 elliptical sessions over the weekend and the NFL workout that I did last night, which focused (of course) on legs. Huh... I am almost 2/3 of the way through the NFL Challenge however. I am scheduled to finish the challenge two weeks before my main long course meet the very beginning of July. We'll see if this extra training pays off in faster swim times. Here's keeping my fingers crossed....

    One more day of on-my-own swimming before I rejoin my lane mates. I'm planning on another Houchens' extravaganza for tomorrow. What is it about coaches - that which doesn't kill you, makes you stronger? We'll see just which one wins out....

    Enjoy your swims today!
    Categories
    Swim Workouts
  3. Tuesday, May 24, 2011 5:00am

    by , May 24th, 2011 at 11:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    300 Free Pull
    400 IM Drill
    200 Free

    Main: The other 3 in the lane did all Free, I did IM.
    1 x 500 IM :30 rest (~6:10)
    1 x 400 IM :30 rest (~4:50-55)
    2 x 300 IM :30 rest
    3 x 200 IM** :20 rest (**did Fly/Back/Free/Free)

    ------------------
    3300 Yards

    This felt really good today, and it was nice to switch up a little and not do another freestyle workout.
    1 1/2 weeks till my next LCM meet. Yippie!!
  4. 100th Blog Entry!

    by , May 24th, 2011 at 10:53 AM (Pete's swim blog)


    Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave.

    For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded.

    Here's the workout for today:

    450 Warm up

    16 x 50 - :50
    1-4: Fr/Fr/Fr/Kick
    5-8: Stroke/Fr/Fr/Kick
    9-12: Stroke/Stroke/Fr/Kick
    13-16: Stroke/Stroke/Stroke/Kick
    50 Easy
    I did breast stroke for the stroke.

    4 Times through
    Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free
    Swim in any order.
    * 100 Choice 1 - 1:30
    * 100 Choice 2 - 1:25
    * 100 Choice 3 - 1:20
    * 100 Choice 4 - 1:15
    * 1:00 Rest
    100 Easy
    Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations.

    7 Times through
    * 75 Hard Pull - :50
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05
    * 25 Easy Kick - :45
    Dave threw on fins after the second time through on the kick so I followed suit.

    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  5. Short workout today

    by , May 24th, 2011 at 08:21 AM (Mixing it up this year)
    Running late for practice and with the kicking with no fins that takes time for a non kicker like me.

    There is so much I want to work on after swimfest where to start.

    10x100@2:00 Free concentrate on getting a good catch and keeping a minimum 4 beat kick
    200 Free kick w/board
    100 Back pay attention to the pull
    200 Back kick streamline
    100 Back pay attention to the pull
    200 Free kick w/snorkle really push this one
    100 Free w/fulcrum just to try it out
    100 Free easy w/minimum 4 beat kick

    Total 2000 meters
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  6. Monday, May 23, 2011 6:45pm (double)

    by , May 24th, 2011 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Went to swim this morning but felt like crud. I'd been moving bags of concrete, mixing, pouring, etc. all weekend long and was a little sore.
    Only did 2200 Yards, but better than nothing.

    Evening swim:

    Warmup
    200 Free
    200 Back Kick/Swim by 25s
    200 Free Pull
    200 IM Drill

    Main Set:

    3 rounds of: (intervals by round)
    1 x 50 Free @ :50 / :45 / :35
    1 x 75 Free @ 1:10 / 1:00 / :50
    1 x 100 Free @ 1:30 / 1:15 / 1:05
    1 x 125 Free @ 1:50 / 1:30 / 1:20
    1 x 150 Free @ 2:10 / 1:45 / 1:35
    rested until the next "top" on the clock between rounds

    Round 1: was just easy free swim
    Round 2: was increased speed, but still somewhat easy.
    Round 3: I did this with my Zoomers and Paddles, and holy it was tough!!
    (Round 3's times were: :28/:45/1:02/1:19/1:39)
    Got really tough by the end and I fell apart in the 150.

    200 EZ Swim

    5 x 100 Free Pull @ 1:30 breathing pattern 2-3-2-3 which I had to think about since I normally only breathe to the right. Made me work on my body roll to the other side.

    100 EZ
    --------------------
    3100 Yards + 2200 Yards from the A.M. = 5300 Yards for the day!
  7. Carbs = Fuel = Better Workouts!

    by , May 23rd, 2011 at 08:12 PM (Trying to Train Smarter, Not Just Harder)
    So, I had this craazy idea - lets lose some weight before the LCM season really gets under"weigh" - I figure, if I take off 10 pounds, that's 10lbs less to pull through the water, right? So since last Friday, I have had zero carbohydrates - we're trying the Dukin Diet - and boy o boy, did I pay for it today!! I should've realized I was in trouble on Saturday when I had some trouble on the Goal sets - it really hit me this morning - I was feeling like I had lactic acid on the warm-up! You would think that an amazingly intelligent person such as myself would've realized this would negatively impact my swimming workouts!! (Didn't seem to affect my tennis too much tho) So today I was slow getting in - and lost the first 100 of warm-up:


    500 back/free
    4 x 100 back/free on 1:40
    600 pull
    4 x 100 pull on 1:30
    12 x 50 on :50, descend 1-3
    100 easy
    600 kick speed play by 50's
    4 x 100 kick on 2:15
    100 easy


    Total: 3700LCM

    On the other hand, I did lose about 3 pounds over the weekend - so I only have 7 more to go. I get to add carbs back in my diet tomorrow at dinner time (I can hardly wait!!), and then the plan is to go every other day carb free until I meet my goal weight. I do believe I will choose to eat carbs on the days before I have tuff workouts!! (Sun, T, Th & some F). Before you know it, I will be a very sexy grandma!! Well, at least a thinner one!! (Here's where, if I were brave, I would post pics of myself in a Speedo - like a before & after - but I am not brave -- sorry boys!)
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  8. Monday, May 23

    by , May 23rd, 2011 at 06:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Transition:

    8 x 50 @ 1:00
    odds = swim
    evens = kick

    8 x 50 @ 1:15
    odds = IM order drills
    evens = 25 shooter + 25 EZ

    6 x burst 25s @ 1:00

    25 EZ

    Main Sets:

    4 x through, 50s @ 1:30

    50 @ 60%
    50 @ 70%
    50 @ 80%
    50 @ 90%
    100 EZ

    3 sets backstroke with only 3 SDK per length
    1 set free with paddles
    -- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

    50 EZ

    5 x 100 kick @ 1:45
    1st = fast first 25
    2nd = fast second 25
    3rd = fast third 25
    4th = fast fourth 25
    5th = easy

    5 x 50 kick w/fins @ 1:00
    25 fast dolphin kick + 25 easy

    125 EZ

    Total: 3700


    Drylands:

    -- Just did some stuff at home with Lil Fort hanging about.

    pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
    (I just suck at these)
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10
    power wheel roll outs, 2 x 15
    TRX sprinter starts, 20
    TRX knee ins, 15
    overhead med balls slams, 2 x 10

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

    Commentary:

    None really. Though I am glad to have now gotten some speed work in my last 3 practices.

    Study on drylands with Jazzy commentary:

    http://www.teamunify.com/cseksc/__do...TED-%20AND.pdf.

    Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

    On Salo's "butt dives":

    http://ht.ly/50ELe

    Updated May 23rd, 2011 at 11:37 PM by The Fortress

    Tags: informative
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/11

    by , May 23rd, 2011 at 02:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    3 X 100 1:45
    2 X 200 3:30
    Two times.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    3 X 100 free 1:45 1:40 1:35
    1 X 100 free-fast- 2:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Fast 100 all on 2:00

    4 X 250 IM 4:45
    Rotate 100's thru in IM order

    WARM DOWN: 4 X 50 easy 1:00

    5000M

    Updated May 24th, 2011 at 04:47 PM by RickMile

    Categories
    Swim Workouts
  10. On My Own Today

    by , May 23rd, 2011 at 01:29 PM (Year Three: The Road Back)
    Well, it had to happen... my FLOG is mad at me again. That's what happens when I take Saturday off. Of course, my kids are obviously more important than pool time and it wasn't like I sat around like a slug. In fact, I had so much fun doing 60 minutes on the elliptical on Saturday that I did it on Sunday too! What was I thinking?! My legs were definitely saying words this morning when I finally made it to the pool.

    I am swimming on my own for the next few days because my husband (who usually makes sure the girls get up for school when their alarm clocks go off) is out of town. So, I am going to be at the house during normal swim team practice, get my girls on the bus, and then head to the Y. The nice thing is that I have just enough time to get the full workout in before heading to work (which is less than 5 minutes away from the Y).

    Here's what I did today:
    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Fast Free on 4:00 (did I mention the words from my legs? Managed to go 2:45, 2:49)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 sets:
    - 4 x 25 Stroke on :30 (1st round-fly, 2nd-back)
    - 1 x 100 Stroke on 2:00 (50 fly/50 back)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 3600

    All in all, a pretty good workout. I made all of the intervals with ease. I did, however, wear fins for the stroke portion. My legs just weren't up to no-fin fly this morning.

    I typically do my NFL Challenge workouts right after work before the girls get home. Today, however, my youngest has asked me to wait until I get home so she can do it with me. Should be fun.

    Enjoy your swims today - and the beautiful sunshine while it lasts....
    Categories
    Swim Workouts
  11. Monday, 5/23/11

    by , May 23rd, 2011 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY - had to swim inside again this morning because it was raining.

    Warm up
    300 swim
    - free and back
    300 K/D/S by 25's
    - did IM order
    200 Pull - Free

    Kick
    400 w/ Fins/8:00 - every 4th 25 fast flutter
    - w/board, went 5:50
    4 x 100/2:00 w/o Fins - last 25 of each 100 AFAP - dolphin
    - on back, flutter 75/dolphin 25, ave 1:52

    Main Set
    6 x 50/1:00 Odds Pace; Even: DPS
    - odds went 35-36 @ 16 SPL, evens went 40 @ 14 SPL

    50 (25 fast fly or back - 25 ez free)/1:30
    - did fly/free, went 40
    100 (25 fast fly or back - 25 ez free)/3:00
    - did fly/free, went 1:22
    150 (25 fast fly or back - 25 ez free)/4:30
    - did back/free, went 2:10
    200 (25 fast fly or back - 25 ez free)/6:00
    - did back/free, went 3:00

    Recovery Set
    4 x 50 drill - build - drill - pace

    Warm down
    200 easy

    Total: 2800 yards
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  12. Canada Nats Report

    by , May 23rd, 2011 at 11:25 AM (The Labours of SwimStud)
    Well...Montreal was fun...there were some gorgeous women up there...well worth the trip IMHO. Lot of fun being back with the Maine crew...I think we got a 2nd place Relay too!

    Swim wise it was OK for me. I was around my nats times from last year but some slower than the Harvard meet. So I did progress over the year and prove I need to do more than cut out weights and running 5 days before the meet to taper.

    ____ SCM Actuals __ SCY Converts____
    100 Fly 1:25.93 ~ 1:17.63 I think a PB yay me.
    100 Br 1:22.39 ~ 1:13.33 :02 (2 sec) off best
    100 Fr 1:07.71 ~ 1:00.39 :01 (1 sec) off PB
    50 Br :36.34 ~ :32.34 .3 off PB
    100 IM 1:20.86 ~1:11.83 a non B70 PB
    Was proud of my IM split :39.39 / 41.47

    Long but pleasant drive home....

    Updated May 23rd, 2011 at 12:16 PM by SwimStud

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  13. Feeling better after some rest

    by , May 23rd, 2011 at 10:00 AM (Pete's swim blog)
    Saturday was rough. After swimming I ended up center refereeing 2 soccer games. Then, it was off to watch my daughter's dance recital (which was very good). Got home about 9:30 with leg cramps sunburn and general pain all over. I slept a lot Sunday. Felt great this morning despite the early wake up to get to HSA on time (they start at 5:00 AM).

    LCM

    Warm-up
    300 Free
    200 Kick
    200 Pull
    300 Free Down/IM Order Back

    4 x 100 Kick
    4 x 100 Free down/Reverse IM order back

    400 Free - Negative split
    300 Free - Negative split
    200 Free - Negative split
    100 Free - Negative split

    4 x 100 Pull - Instead of pull, I'm using fins and working very hard at maintaining a 3/4 catch up stroke.
    8 x 50 IM order

    3 Times through
    * 200 IM
    * 50 Stroke Hard (Fl/Bk/Br)
    * 200 Free

    50 Easy Drill
    50 Hard Free
    50 Hard stroke

    200 Cool Down

    (5300m total)
    Categories
    Swim Workouts
  14. Learned so much at SwimFest now its time to apply it

    by , May 23rd, 2011 at 08:31 AM (Mixing it up this year)
    I have not gotten the full evaluation and recommendations for my velocity testing but I did work on the things we breifly went over. Like my lack of power in my kick, form was good just need to build it up. For my stroke I was missing a good part of the catch so I made the changes and wow what a difference. I haven't held times like those since 3 years ago.

    1000 Free as 200 s/p/s/k/s
    10x100@1:45 Free w/paddles & bouy concentrate on the start of the catch was holding 1:35-1:32's(later) with minimal effort
    10x50@1:30 Free kick was able to hold about 1:22's this is my area of focus for the next few weeks.
    300 Free w/snorkle concentrate on getting a good catch and maintaining a 4 beat kick minumum
    200 Free easy with a kick and still work the catch

    Total 3000 meters

    Did roughly 2 miles yesterday between all the bouy swimming and the mile across Lake Peachtree
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  15. Sunday Swimming!

    by , May 23rd, 2011 at 12:22 AM (Swimming, Life, and Other Stuff!)
    Had a good workout with 2 of my Monon pals! We swim great together; I may start going there exclusively on Sunday.

    **400 freestyle warm-up
    **3 X through:
    2 X 50 Drill/building @ 1:00
    100 freestyle @ 1:45
    2 X 50 swim hard @ :55
    **3 X through:
    100 Flutter Kick no board @ 2:00
    2 X 50 Flutter kick Hard
    100 Freestyle @ 2:00
    **100 free @ 1:45
    **200 free @ 3:30
    **300 free @ 5:15
    **400 free @ 7:00
    **300 easy cooldown swim, kick, dril

    3,500 scy

    Tomorrow is field day at Towne Meadow! The weather is looking a little sketchy, 50% chance of thundershowers all day and windy! I hope we make it till at least 2 p.m., after that is can cut loose and do whatever! I also have to have all my semester grades ready to export tomorrow, 780 students. I've got them done. It would be nice to look them over again but I just don't have time. wish me luck tomorrow cause i'm off to bed!
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  16. Sunday swim with Coach

    by , May 23rd, 2011 at 12:14 AM (A comfort swimmer's guide to easy swimming)
    Was in Boise for the weekend so was able to do a workout with Coach Kelsey on deck. Had a great workout, felt real good!

    Warm up(800)
    400 swim – every 4th 50 back
    400 kick w/snorkel – 25 right side – 25 left side

    Set #1 (500)
    10 x 50 choice
    3 on 1:00 build, 1 on :50 strong
    - did back, went 43-44, then 37
    2 on 1:00 build, 1 on :50 strong
    - did free, went ±40, then 33
    1 on 1:00 build, 1 on :50 strong
    - free, went 40, then 33
    50 easy

    Set #2 (950) Rest as needed between swims
    200 neg split free
    - free, went 2:31 (1:18-1:13)
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    100 strong
    - back, went 1:16 (38-38)
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    50 FAST
    - fly, went 33.7
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    2 x 25/1:00 FAST
    - back, went 15.91, 16.15
    100 (25 easy – 25 kick – 25 drill – 25 easy)

    4 x 12 ½ /30 FAST
    - Free, 6-7 sec on these
    100 (25ez – 25k – 25d – 25ez)

    Set #3 (400)
    Pull 2 x 200 Back/10sr
    bouy n paddles

    Warm down
    200 easy


    Total: 2850 yards
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  17. Fish and cupcakes

    Today I headed back out to Brighton Beach for my second swim of the weekend with CIBBOWS. I felt better after yesterday’s long swim than I had expected—I just had a little soreness in my lats, and felt pretty energetic and ready to swim. Heading to the beach today required some optimism—Manhattan was drizzly and cold—but I hoped the weather would be better once I got out to Brooklyn. Not much, unfortunately—it was a decidedly raw morning, with overcast skies, a bit of drizzle, and a fairly brisk wind. Still, the water looked inviting, especially since I remembered how lovely it had been swimming in it yesterday.

    After chatting a bit with some friends on the beach I stripped down to my suit and headed out into the ocean. Although it was still only in the high 50s, the water felt downright warm compared to the air. It was way wavier than it looked from shore. These weren’t nicely spaced waves, but odd unpredictable ones from all different directions. I headed out towards the white building that marks the eastern end of our 5k loop, and found myself having to stop and sight frequently—sometimes doing a stroke or two of breaststroke--as the waves tossed me all around. It was fun!

    Even though I was heading mostly into the waves (and wind), the current was with me, and I arrived quickly at my destination. Once I turned around, though, I wasn’t sure I was making any headway at all in the other direction. I swam for 40 strokes, looked to shore to see if I’d made any progress, wasn’t sure, so tried that again, this time with kicking added. After that round, it was clear I was indeed going forward, so I relaxed a bit. Getting stuck past that end of the course would be inconvenient—it’s where the sandy beach ends, and the next bit is a rocky shoreline. But I also knew that the current is usually less strong in nearer to shore, so I headed in nearer the strand to swim back to my starting point. That seemed to speed things along, although I had to swing out again to get past one big jetty.

    Once back, I decided to head in the other direction towards the pier. Even though I was swimming against the current, it was easier and smoother going than on the way out, with the waves and wind mostly traveling in the same direction as me. The water was green and surprisingly clear for being as stirred up as it was, and I occasionally saw some jellies down below the surface. I went to the third big jetty then turned around and headed back.

    As soon as I turned around I once again started to get tossed about by the waves. I was swimming with the shore on my left, and breathing on my right, but at one point I saw the Parachute Drop (one of the major Coney Island landmarks) out of the corner of my eye when my head was turned to breathe. That couldn’t be right—I should be looking out at open ocean. I looked again on the next breath, and there it still was. I stopped and looked around, and found that the waves had spun me around, and I had been swimming merrily along out to sea. After that I began sighting a bit more often.

    I soon arrived back to the starting point and hopped out and dressed quickly and began warming up. It took a little longer today with no sun, but hot cocoa and running around on the beach tossing the football soon did the trick. One of my friends was out today doing a 6-hour qualifying swim, so there were a number of us who stuck around to provide support and cheer. I got back to swim with him for his fifth hour out in the waves. He stuck it out for the whole 6 hours, which impressed me greatly on a day like today.

    It was a fun day, but I was glad to finally get home and wash the sand away. Now I’m showered and sandfree and savoring a glass of wine, and still feeling the waves from my dip today. It’s a very pleasant feeling.

    In other OW news, my suit arrived for the around-Manhattan relay I’m swimming in June. My relaymate John designed them for us on the splish website—here’s how it turned out:





    It fits me well, and I can’t wait to wear it on the big day!
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  18. Sunday, May 22

    by , May 22nd, 2011 at 08:27 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    700 various

    20 x 25 shooters w/fins
    10 back, 10 belly

    50 EZ

    Speed work:

    8 x burst 25s @ 1:00
    odds = dive from side and power dolphin kick
    evens = back stroke + power kick
    -- Had the crappy silicone nose clips in my bag and lost them on every start. My start feels odd lately; I'm not getting into the water cleanly.

    50 EZ

    8 x (25 fast w/fins + 25 easy) @ 3:00
    5 swim, 3 kick

    50 EZ

    3 x (75 fast kick + 75 easy) @ 4:00

    Aerobic/Recovery:

    6 x 100 @ 1:45
    odds = swim
    evens = kick

    8 x 25
    odds = breast kick
    evens = PLD

    Total: 3200

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

    Commentary:

    Had to take yesterday off, but got back in the water today. The water was fairly hot again, , which is not conducive to aerobic work. I'm going to try Oak Marr tomorrow to see if it's any better.

    Had a fabulous time in Philly at the Stotesbury Regatta with a glorious day for racing. Definitely made the right decision to go to this event instead of CNs. My kids' high school did exceedingly well and was one of the only public high schools making finals -- rowing is dominated by prep/private schools with a longstanding rowing tradition. In fact, this was the first time in the school history (only 9 years now) that a first varsity boat made grand finals at this race -- the biggest HS race in the nation. Happily, one of those boats was Fort Son's, whose lightweight 4 finished 5th and qualified for Nationals. His boat was beat by two Canadian teams, so they may fare even better at Nationals next weekend. This was exceedingly gratifying to him and our family since he and his boat mates had been stuck in a mediocre heavyweight boat half the year. Mini Fort's lightweight 4 boat did not advance past semis (very young boat), but petitioned to get into Nationals and did. Mr. Fort and I got to stay with friends whose son is also rowing on the lightweight team at Dartmouth next year, and our sons are going to try to room together. All in all a great weekend!
    Categories
    Swim Workouts
  19. Goal Set Saturday

    by , May 21st, 2011 at 11:57 PM (Trying to Train Smarter, Not Just Harder)
    Got there late, so I did a 100 free then:
    Locomotive pull 1-1-2-2-3-3-3-3-2-2-1-1 (by 25's) = 600
    200 kick
    8 x 100 on 1:40 stroke free - this was murder, gotta say - did fly for a 25, then back for a 25 then 50 free - or back/breast then free
    16 x 25 drill/sprint
    100 easy
    12 x 50 in groups of 4, descend 1-4
    Goal sets: 100 free, followed by 200 easy in the warmdown lane for a total of 5 100's free - my best was a 1:21 (LCM) sorry to say, I got slower & slower - I really tried to finish it, but going out fast made it extremely difficult for me to finish strong.


    Total: 4300 LCM


    The group was going to do another 400 or something, but I was so demoralized that I just got out. Besides I had things to do other than swim today!!
    Categories
    Uncategorized
  20. Saturday, May 21, 2011 11:00am

    by , May 21st, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    Had to go to work today, again. At least it was only for 4 1/2 hours and all OT. Plus I fixed a few headaches on the line so Monday will be a piece of cake! Yeah right...

    Then headed over to the Y for a splasharound:

    100 Free
    100 Back
    200 Kick w/ board
    400 Free Pull

    8 x 25 with fins
    odds underwater SDK @ :30
    evens sprint Fly @ :40

    2 Times Thru:
    2 x 100 Free @ 1:15 (held 1:05/:06s)
    1 x 50 Fly Fast @ 1:00 (:32 / :31)

    4 x 150 Pull @ 2:00
    #1-2 100 Free/50 Back
    #3-4 50 Free/100 Back (these were tougher only a few seconds rest)

    200 EZ

    4 x 50s semi quick pace: One of the normal lap swimmers wanted to race me while he was using fins and I went normal.
    I did 2 free and 2 fly. The frees I just went quick enough to stay with him. The flys I had to pretty much sprint to try to win against him. I was 1 for 2 on the fly.
    -----------------
    2500 Yards

    Other good news: My ex finally got picked up after a year and a half of skipping out on her child support court hearing. She's not a good one to make the story short. I just got the paperwork from the court hearing that just finally happened and she got the book thrown at her. $$$$...finally.

    Updated May 22nd, 2011 at 11:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices