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  1. Wed Apr 27th, 2011

    by , April 27th, 2011 at 11:14 AM (Ande's Swimming Blog)
    Wed Apr 27th, 2011

    02 days til Nats

    Subscribe to Ande's Swimming Blog

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]


    Weights
    light lift, 1 warm up set, 1 training set

    Whitney Coached
    UT, LCM main pool & scy diving well
    6:30 to 8:00 dove in around 6:35
    wore b70 jammers
    swam with Nate, Tyler, Mike, Ed, Bess & Mary

    WARM UP LCM
    3 x 400

    Main SET:

    25 fr easy speed LCM
    went 12.1

    75 easy

    25 fr easy speed LCM
    11.3

    75 easy

    changed into B70 NeroTX
    200 easy dps

    50 fr scy build
    went 22.8

    100 easy

    25 br build

    75 easy

    25 br build

    75 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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    2011 SCY Nats Links

    Results
    http://www.usms.org/comp/scnats11/realtime/

    Timeline
    http://www.usms.org/comp/scnats11/timeline.pdf

    Psych / Heat sheet
    http://www.usms.org/comp/scnats11/heats/

    Meet info
    http://www.usms.org/content/scnats11meetinfo

    TXLA roster
    http://www.usms.org/comp/scnats11/heats/teamroster.php?TeamAbbr=Txla&Search=Search

    Updated April 27th, 2011 at 04:01 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Big mental challenge today

    by , April 27th, 2011 at 08:18 AM (Mixing it up this year)
    It is hard for me to do sprint days because I have had the distance mentality for so long. Doing less than 3000 yards is unheard of for me unless I am in taper mode and even then I was still at 3000.

    400 Free
    5x[100@2:30 Choice Drill
    ....[100@2:00 Choice moderate
    ....[100@2:00 Choice fast break at 50 for :10R
    R#1 Fly went :46, :46, R#2 Back went :44, :44, R#3 Free went 37, 39, R#4 Back went :43, :41, R#5 Free went 37, 37
    4x50 from dive 12.5 fast rest easy
    8x25@:45 kick #3 &6 sprint
    4x100@:10R easy free

    Total 2700 yards
    Categories
    Uncategorized
  3. Once More, From the Top

    by , April 26th, 2011 at 09:20 PM (Too Neurotic to be Suitably Aquatic)
    I swam 5000 yards at the Tarrytown Y this morning. My guy wasn't there, so it cost $.15 a lap. But a really good swim, totally worth it! I created this workout from other workouts:

    4x25 swim
    4x50 drill
    4x75 kick, drill, swim
    4x100 pull

    400 on 7:00
    2x50 choice on 1:00
    300 on 5:00
    4x50 IMO on 1:00
    200 on 3:00
    6x50 choice on 1:00
    100 on 2:00
    8x50 rev. IMO on 1:00

    100 kick
    500 swim
    4x100 kick

    16x25 build, EZ, build, fast (x4)
    16x25 IMO

    200 warm down

    * I liked having all my intervals start at the top. Some were easy, some were not as easy, but I didn't have to tax my brain with math.
    * I haven't done that much pure distance in a while, and the 400 and 500 felt surprisingly great. I think it's because the pool was only 81 or 82 instead of the usual 84. I didn't get a time for my 500 because I had to pause after the first 50 to work out a cramp in my foot.
    * My run from yesterday didn't hurt in the morning as much as it did last Tuesday, but I was feeling my calves on some of the push-offs. Also, on the train ride to the Y, they were hurting to the point where I couldn't get comfortable in my seat. That eased up greatly after the swim.
    * Dare I say I'm starting to like fly? Especially when it is broken into tiny 25 yard pieces. I'm working on not breathing every stroke, and that makes it feel so much better.
    * I'm also working on keeping my head low while breathing on freestyle, and today I experimented by closing my right eye while breathing on my right to make sure my left eye stayed under the water line. I tried it breathing to the left, but lacked the left-side control to tell my head, arm, and eye what to do at the same time.

    TUESDAY EVENING:
    Went to the gym for some lifts and isometrics:
    I'm doing 5 sets & 5 reps for all of these until I get the swing of it.
    Bench Press: 75 lbs.
    Deadlift: 80 lbs.
    Squats: 65 lbs.

    Now for 8 hours of sleep, followed by some lifeguarding!
    Categories
    Uncategorized
  4. Tuesday, April 26

    by , April 26th, 2011 at 06:01 PM (The FAF AFAP Digest)
    Mini drylands:

    handstands, 10
    cartwheels, 10
    knee tuck jumps, 10
    TRX rows, 15
    TRX sprinter start, 20
    overhead med ball slams, 10
    twisting med ball slams, 10
    power wheel roll outs, 2 x 15
    lost 2 games of Horse to Lil Fort

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

    Commentary:

    Still feeling under the weather, but not getting worse.

    Was at the hair salon for awhile today. I'm going from red to strawberry blond for the summer. I'm hoping the fading problems aren't quite as bad.

    I'm 95% sure I'm canceling Canadian Nats. I just don't want to spend all the $$$ and spousal points traveling for a meet unless I'm ready and excited for it. And I'm not. And I really just want to be a mommy that weekend and watch my kids row in the Stotesbury regatta in Philly. They'll both likely be rowing in lightweight 4s. Plus, I feel like I'm due for a mental meet break; I'd prefer to train for awhile instead of worrying about tapering. So I'll focus on Auburn and our local LCM meet (assuming we have it). I suspect I'll see more of my swim friends at Auburn too.

    Made my first green smoothie today -- bok choy, spinach, beet greens, flax seeds, kiwi, pineapple, blueberries, coconut oil and coconut water. I also killed another blender. Fortunately, a friend recently gave me a Kitchen Aid blender.

    Core exercises:

    Race club: http://www.theraceclub.net/videos/se...ngth-exercise/

    Roli Poli: This works well if you have a partner. You will need a Bosu and medicine ball. You and your partner face each other with about 10 feet between you. You will turn Bosu upside down so that the rounded portion is on the ground with flat side up. Get into a push up plank position with your toes on the flat side of the Bosu. Then you and your partner roll the medicine ball back and forth to each other alternating hands. Fully extend your hand/arm straight out when rolling the ball.

    Swimming stereotypes:

    http://www.swimnetwork.com/news/swim...-swimmers.aspx

    Eating Carbs at Night Isn't So Bad!

    http://www.livestrong.com/blog/blog/..._ibsrc=fanpage

    Updated May 3rd, 2011 at 04:00 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  5. Blissy beach day

    After six straight days of pool workouts, today was my scheduled off day. But it was also forecast to be beautifully sunny and warm, so I decided instead to take a trip out to Brighton Beach with my relay partner John in order to get in a bit of open-water swimming. It was a gorgeous beach day, not too much wind, and the water was downright pleasant to swim inóa surprise given how cold itís been all spring. No thermometer with us today, but I was able to stay in for about 2k without getting cold, so Iím guessing itís broken 50 finally. Hooray! Iím hoping to go back out this weekend and swim the 5k loop at least once.

    There were tons of seagulls on the beach when we got there, more than usual. Right as we were getting in the water, one swooped down not five yards in front of us and deftly plucked a fist-sized crab out the waves, then flew away with it in its beakópretty cool! The water was clear except for several extensive patches of debrisósticks and plasticky stuff, and one gooey lump that I scared myself into thinking were innards from a dead fish, but which was probably in fact a twisted up plastic bag. Todayís hard-won OW wisdom: If thereís a bunch of seagulls flocked together on the water, swim around them. Far around them. Even if the birds move off as you approach and leave you a seemingly clear path to swim through, itís better to detour. Because if there are fish innards floating in the water, or even plastic bags, gulls will gravitate towards them.

    (In any case, John told me itís better not to try to figure out what youíre swimming through when you encounter stuff in open water. Thatís probably good advice.)

    Despite the debris, the swimming was very pleasantóthe water felt cool, not cold, and I could feel the sunís warmth on my back as I stroked along. I felt really lucky to be out on such a perfect mid-week day. Afterwards I took a little nap on the beach in the sun. I love listening to all the sounds out at Brighton while Iím lying on the beach with my eyes closedóthe clacking of the subway train going by every few minutes, planes flying overhead, distant happy screams from the rides down the beach at Coney Island, calls from the drinks vendors who roam the beach, all mixed in with the beachy sounds of ocean waves and playing children and screeching gulls. It was a little taste of summer at this urban beach today, without the too hot weather or the crowds, and it made happy to think about more days to come of swimming and hanging out at the beach this season.
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/27/11

    by , April 26th, 2011 at 03:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Twice through. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10

    2 X 100 1:40 2:00
    2 X 50 fast 1:00 1:10
    Four times, breaking between rounds.
    Rounds 1/2 are free, intervals left.
    Rounds 3/4 are stroke, intervals right.

    LCM

    10 X 100 2:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4800Y/M
    Categories
    Swim Workouts
  7. Tue Apr 26th, 2011

    by , April 26th, 2011 at 12:25 PM (Ande's Swimming Blog)
    Tue Apr 26th, 2011

    03 days til Nats

    Subscribe to Ande's Swimming Blog

    Weights Friday afternoon

    Whitney Coached
    UT, scy main pool & diving well
    5:15 to 6:30 dove in around 6:40
    wore b70 jammers
    swam with Todd, Tyler, Mike, & Ed

    WARM UP
    swam around 700

    Main SET:

    3 x (25 FAST followed by 75 easy)
    went 10.4 on 1st one
    played, sat in hot tub

    changed into B70 Nero TX,
    25 fast
    went 9.6

    50 easy

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
    at some point I want to try another
    Streamline Glide when the main pool is LCM & for fun I might play with Plunge for Distance & find out how far I can go.

    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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated April 27th, 2011 at 10:51 AM by ande

    Categories
    Swim Workouts
  8. Mon Apr 25th, 2011

    by , April 26th, 2011 at 12:05 PM (Ande's Swimming Blog)
    Mon Apr 25th, 2011

    04 days til Nats

    Did not swim on Sunday

    Weights did a warm up set, & 2 training sets
    Lat Press,
    Lat Pull
    Bench press
    Plan to lift on Wednesday.


    Subscribe to Ande's Swimming Blog

    Weights Friday afternoon

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in around 6:45
    wore b70 jammers
    swam with Todd, Tyler, Ed Nate & David

    WARM UP
    300 easy

    Main SET:

    assigned 8 x 150 on 2:00
    did 8 x (50 easy, 50 skip, 50 easy)

    3 x 25 fast on around 5:00, 75 swim down after each

    went 10.0 on last one

    [nomedia="http://www.youtube.com/watch?v=6ENgHo4KrSs"]YouTube - Swimmer Glides FAR from just One Push[/nomedia]
    at some point I want to try another
    Streamline Glide when the pool is set up LCM or for fun play with plunge for distance & find out how far I can get.

    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, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Uncategorized
  9. Tuesday, 4/26/11

    by , April 26th, 2011 at 11:47 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    3 days to go!
    Today's workout was basically a warmup workout.

    Warm up
    400 choice - include swim/drill
    - did free and back
    3 x 100/1:45 50 Back - 50 Free, Build by 50's
    - these felt pretty good, was around 1:22-3
    3 x 50/1:15 7.5 Breakout sprint - 10 yards easy - 7.5 FAST FINISH
    - did 1 each stroke
    6 x 25/30 Strong alt free, back. fly by 25's

    Cont'd Warm up
    1 x 50/1:00 build - did free
    2 x 25/1:00 Very Strong - did both back
    4 x 12.5/45 FAST - did all fly

    Kick
    8 x 25/45 Dolphin underwater as far as you can go - kick flutter into wall
    - 15 dolphin kicks are taking me to mid pool


    Warm down
    400 easy swim
    - 200 free/200 back

    Total: 1750 yards

    I'll be leaving for Mesa early tomorrow morning. Looking forward to this meet as my 18 year old son is coming with me. It will be his first masters meet. It exciting that he's doing this with me since he and his sister are the reason I started swimming 11 years ago. First races for both of us will be on Friday.
    Categories
    Uncategorized
  10. Happy Distance Day!

    by , April 26th, 2011 at 11:25 AM (Year Three: The Road Back)
    I MADE IT! The general rule with distance days is that you can use fins, paddles, pull buoys, etc. to help you. So, I typically have. Let me say that I am not a distance swimmer (which is kind of weird since I was a distance runner), but.... . It will be two years in August since I first joined my Masters team and joined the fun-filled world of swimming. In all that time, I have never, ever been able to swim a distance workout as written - giving up either intervals, yardage, or without using aids. Today, I DID! Here's the distance day workout:

    400 Warm-Up
    1 x 25 Free on :30
    1 x 50 Free on 1:00
    1 x 75 Free on 1:15
    1 x 100 Free on 1:45
    1 x 200 Free on 3:30
    1 x 300 Free on 5:00
    1 x 400 Free on 6:30
    1 x 500 Free on 8:00
    1 x 500 Free on 8:00
    1 x 400 Free on 6:30
    1 x 300 Free on 5:00
    1 x 200 Free on 3:30
    1 x 100 Free on 1:45
    1 x 75 Free on 1:15
    1 x 50 Free on 1:00
    1 x 25 Free on :30
    400 Cool-Down
    Total Yards - 4100

    Let me just say - YAY! I must admit that had I had my fins on the pool deck, I probably would have put them on during the descending yards, but I forgot them in my swim bag and didn't want to hop out of the pool to grab them. It's funny what you can do when you don't think you can - but are forced to try, eh? I had even gone so far as to tell my lane mate that I was probably going to take the second 500 to a 450, but ended up swimming it all!

    Sorry for going on and on, but I am pretty proud of myself for hanging in there. Of course, the flip side is that now that I know I can do it.... I need to do it and not rely on my fins as a crutch on distance day. Hmmm.....

    Hope your day in the pool is as rewarding as mine was today. Happy swimming!
    Categories
    Swim Workouts
  11. MATT Tuesday Workout

    by , April 26th, 2011 at 08:38 AM (Pete's swim blog)
    Worked on EVF a lot today. Made a huge difference. Will keep trying to develop this.

    SCY

    400 Warm up

    8 x 125 Up/Down Kick 1:50 (:10)
    100 Easy
    8 x 125 Up/Down Kick 2:10 (:10) 1st 25 stroke (no free)
    50 Easy

    200 Free - 2:20 (Made 2:25)
    100 Easy - 2:20
    200 Free - 2:20 (Made 2:20)
    100 Easy - 2:20
    200 Free - 2:20 (Made 2:23)
    100 Easy - 2:20
    200 Free - 2:20 (Made 2:25)

    200 Cool Down

    (3850 Total)
    Categories
    Swim Workouts
  12. Bad morning almost fell on deck

    by , April 26th, 2011 at 07:39 AM (Mixing it up this year)
    My back was really bad this morning and my left leg almost gave way when something shifted in my hips.

    Once I got in the pool I made one minor modification in sets and everything went great! WATER IS AMAZING! Why can't I just live in the water all of the time.

    400 Free really slow and the turns were bad
    300 Fly drill alternate rt arm/lt arm each lap over do the undulation here to loosen back up
    The AMAZING SET THAT FIXES ME!
    2x400@:6:16 Free pull negative split each 200 :05 Rest in between went 2:53, 2:40 on the first and 2:51, 2:39 on the second
    2x200@3:10 Free pull negative split each 100 :05 Rest in between went 1:24 and 1:21 then 1:22, 1:19
    4x100@1:40 Free pull negative split each 50 :05Rest between went :44 &:41, :44 &:40, :43 &:39, :39 & :37
    8x50@:50 Free desc 1-4 and 5-9 went :44, :44, :41, :39, :42, :40, :39, :37
    300@10:00 Free kick alternate 50 fast/50 easy I am a slow kicker
    400 Free warm down
    100 Fly 1 arm drill

    Total 3500 yards
    Categories
    Uncategorized
  13. Weekend Updates

    by , April 25th, 2011 at 08:44 PM (Too Neurotic to be Suitably Aquatic)
    Saturday I was lucky enough to swim at the CIA (not the spying one) with some of the fastest FISH. Even though they could swim circles around me, it was so great to be part of a team again! The practice was a challenge workout: add a 50, add 30 seconds:

    750 warm up

    50 on 1:10
    100 on 1:40
    150 on 2:10
    200 on 2:40
    250 on 3:10
    300 on 3:40
    350 on 4:10
    400 on 4:40

    Then there was 9x200 kick

    As for me, I started missing the intervals by the end of the 200, and got through to the 350 plus a bonus 50 while the others finished the 400. Instead of doing the 200 kick, I did 150's of IM for a total of 4,000 yards for me.

    ON SUNDAY:
    Went to Bard, which was open on Easter, yeah! I'm not going to go into the whole story, but I ended up accidentally wearing a drag suit that was a size too big, and I think it made this swim harder. This is what we did, based on a Tall Paul workout:

    2x200 swim / kick
    8x25 (build, EZ, build, fast)

    200 @ 3:00
    8x50 @ :55
    200 @ 3:15
    6x50 @ :50
    200 @ 3:30
    4x50 @ :45
    200 @ 3:45

    100 recovery

    choice set:
    200 @ 4:30
    8x50 @ :45
    200 @ 4:15
    6x50 @ :50
    200 @ 4:00
    4x50 @ :55
    200 @ 3:45

    6x100 kick

    100 ez

    4800 total

    - For me, this was a non-stop workout, and I think I was being hindered by the drag suit, and the previous day's workout. I just barely made the 8 50's on :45 and squeezed out every yard of recovery on the 200's.

    MONDAY:
    lifeguarded in the morning, I've got one more week before Coach comes back and I can swim with the team again.

    After work, I tried out barefoot running again. I did the same mile as last time, and it was a little easier, but my lower calves/ankles still feel tight as all get-out. But no knee pain! Also an odd note: all the people I passed on the trail were friendly and said hello, except for a fellow barefooter in a pair of Vibram 5 fingers. Go figure.

    Just wrote a big workout for myself for the Y tomorrow, just me and the clock again.
    Categories
    Uncategorized
  14. Feeling Stronger!

    by , April 25th, 2011 at 07:21 PM (Trying to Train Smarter, Not Just Harder)
    I'm getting stronger!! Thank goodness the asthma is starting to diminish - it's been a ruff week - yesterday especially - cooking & entertaining my crew all day is more exhausting than a 2 hour swim workout!
    Today was great - hardly any kicking!! Feeling much stronger in the water than I have been, less out of breath, keeping up & passing people - all in all, a very positive way to start the week!

    600 back/free
    5 x 100 on 1:30/1:40
    200 kick speedplay by 25's
    12 x 50 descend 1-3 hold 4 on :50
    8 x 25 sprint play
    100 EZ
    2 x 400 free/back
    2 x 300 breast/free
    2 x 200 free/back


    Total:4000 LCM
    Categories
    Uncategorized
  15. SArasota Y Sharks Masters 5:30 AM Workout -04/26/11

    by , April 25th, 2011 at 04:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    2 X 200 3:00
    2 X 400 6:00

    4 X 100 kick 2:15
    4 X 50 kick 1:15

    5 X 200 free 3:00
    5 X 100 free 1:30
    1&2 are moderate, descend 3-4-5

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    2 X 50 stroke 1:00
    Twice through. Break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  16. Monday, April 25

    by , April 25th, 2011 at 02:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    9 x 50 fly drill (chest press/caterpillar/single arm)

    20 x 50 shooters w/fins
    back, belly, right side, left side, twirling

    6 x 30 glide drills
    -- No idea how Ande gets all the way across the pool. (But I've asked him. ) I don't move much once I've surfaced.

    10 x 25 torque drill

    8 x 25 burst dolphin kick

    100 EZ

    Total: 2380

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

    Commentary:

    Did very little except sit on the couch the last 2 days. Still not feeling well and lacking any energy, but at least I don't feel like bronchitis is imminent. Really glad I'm not entered in Nationals now -- though I will enjoy following it. Championship meets in the Spring are rough for me. I recall I was quite sick after Atlanta last year. In any event, I'm glad I got in today, even if it was mostly a technique workout. I had intended this to be a hard training week, but it's probably not going to work out that way.

    Got official notice that GMU will be closed from May 23 to August 16.

    Marathon Links:

    What you think about: [nomedia="http://www.youtube.com/watch?v=NsMw10KVVCk&"]YouTube - Marathon Thoughts[/nomedia]
    feature=player_embedded

    slow mo marathon finish:
    [nomedia="http://www.youtube.com/watch?v=rV7E6Qi5ifg&NR=1"]YouTube - Boston Men 2011 Men's Winner Slow Motion - World Fastest Time[/nomedia]

    Updated April 25th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts
  17. Happy Breaststroke Day!

    by , April 25th, 2011 at 12:51 PM (Year Three: The Road Back)
    What an oxymoron! Happy and Breaststroke in the same sentence?! Ugh.... we've had Happy Fly Day and Happy Backstroke Day, so it had to be breaststroke's turn sometime, right? However, as much as I dislike this silly stroke because I cannot seem to make my left foot go the proper way on the kick (which barely moves me at all), focusing a bit on this stroke should help me improve my 100IM time and be extremely beneficial when I bump up to racing the 200IM. At least that's the goal. Here's what we did today:

    400 Warm-Up
    1 x 500 Pull (was supposed to be a 400 pull, but both myself and the other lane leader lost count )
    4 x 100 Breaststroke Drill Cycle on 2:30
    1 x 400 Breaststroke on 8:00 (did this as 50 breaststroke/50 free throughout)
    4 x 50 Breaststroke on 1:15, moderate
    4 x 25 Breaststroke on :40, fast
    4 sets:
    - 1 x 50 Kick on 1:15 (w/o fins)
    - 2 x 25 Kick on :30 (w/o fins)
    10 x 50 Pull on 1:10, fewer than 6 breaths per 50
    300 Cool-Down
    Total Yards - 3200

    I made it through most of the breaststroke (except the 400) doing all breaststroke, which is a really big accomplishment for me. I bought some of the positive drive fins that you can supposedly use for breaststroke kicking, but find that the fins just slip through the water and provide no actual propulsion. Obviously, there is something greatly wrong with my kick - but I will continue to try and figure this one out. After all, it can't get worse - my breaststroke is pretty much purely arm driven at this point.

    As for the kick set without fins, e-gads! Kicking is much more fun when you are wearing fins.

    Later today is Day 2 of the 60Day NFL Training Camp Challenge. We'll see what's in store for today.

    Enjoy your soggy (if you're seemingly anywhere in the Midwest) afternoon and happy swimming!
    Categories
    Swim Workouts
  18. Monday, 4/25/11

    by , April 25th, 2011 at 11:36 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    4 Days to Nationals!

    Warm up
    500 Choice
    - did a mix of stuff: 150 free/150 back/100 kick/50 fly drill/25 free/25 fly
    4 x 75/1:20 build
    - alternated free and back
    8 x 25/30
    1) 12.5 fast - 12. 5 easy
    2) 12.5 easy - 12.5 fast
    3) 25 easy
    4) 25 FAST
    - 1-4 free, 5-8 back

    Main Set
    1 x 50 Free off Blocks: fast breakout/easy 10 yards/sprint 7.5 yards into and out of wall with good turn/easy 10 yards/7.5 FAST FINISH!
    - even with the easy 20 yards, was still around 33 on this
    50 easy free

    2 x 25 Back/2:00 off Blocks
    - mid 15 to the feet for both
    easy 50 free

    2 x 12.5 Fly/1:00 AFAP
    - did both off block, focusing on breakout with kick and stroke in synch. did 3 strokes after breakout then swam easy free back to blocks

    Kick
    4 x 50/1:15 dolphin w/flutter
    - did as 10-12 SDK underwater, flutter on surface, 8-10 SDK off wall then dolphin on surface to end. Times were around 53

    Warm down
    1 x 500 Choice (swim, drill, kick, pull, scull, blow bubbles...)
    - alternated free and back both as swim and fist drill

    Total: 1950 yards
    Categories
    Uncategorized
  19. MATT Monday Workout

    by , April 25th, 2011 at 08:44 AM (Pete's swim blog)
    Made the 8th 200 on 3:09. Held 3:10 as I converted back to IM and finished with a 2:55. Up/Downs were harder. Fought hard to rid myself of the fly but after that, I was pretty tired. Ended up doing a lot of back stroke on 7-12.

    SCY

    400 Warm up

    12 x 200 - 3:15
    * 1-4 Convert Free to IM
    * 5-8 Convert IM to Kick (Start w/ 50 Kick)
    * 9-12 Covert Kick to IM

    100 Easy

    12 x 100 Up/Down - 1:40 (:05)
    * 1-5 Fly to Kick
    * 6 Breast to Kick
    * 7-12 Stroke (no Free) to Kick

    100 Cool Down

    (4200 Total)
    Categories
    Swim Workouts
  20. A nice change of pace

    by , April 25th, 2011 at 07:29 AM (Mixing it up this year)
    One thing I always find helpful is workouts on laminated index cards. Great for the pool.

    500 Free
    4x25@:45 Fly kick on back surprised myself by making them
    4x25@:45 Fly/Free by 12.5 yards
    4x25@:45 Fly 2rt arm/2lt arm/2full stroke
    4x25@:45 Fly
    4x[100@2:00 Fly as 25 rt arm/25 lt arm/25 2r-2l-2s/25 swim
    ....[50@1:00 Back
    ....[50@1:00 Breast
    ....[50@1:00 Back
    ....[50@1:00 Breast
    ....[100@2:00 Free
    200 Free kick w/board
    300 Free every 3rd 25 catch up drill

    Total 3000 yards
    Categories
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