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  1. Beautiful day

    It was a gorgeous day here. This morning I went over to the pool for a quick scy swim. Some of the masters I had met last year were there, but there was no group workout—we each did our own thing. Here’s my short workout:

    1000 warmup (400s, 200k, 200p, 200d)

    10 x 100, odds = FR pull, evens = FR/BK halfsies (with flip turns!)

    200 warmdown

    I'm adding in flipturns gradually--they're still a little uncomfortable for my injured ribs, and just because I can do some now doesn't mean I need to do a whole workout's worth of them. Ditto breaststroke and dolphin kicking. I'm trying to take things slow and be patient with the progress that I'm making--I will really be glad when I can get back to full training though.

    The pool was being very well used this morning—the college team from Sewanee is visiting, plus the kids team was there. All 20 lanes were full. We lap swimmers had to split lanes! It was nice to have so much energy on deck and in the water—good coaches can be fun to be around even if they’re not coaching you specifically. And it was nice to see my masters buddies from last year. I was sad but not surprised to learn that there are no longer coached masters workouts down here anymore—the coach that was running them has grown too busy. With only about a dozen masters swimmers using the pool, and them wanting to swim at different times of day, it’s hard to sustain a program—much to the frustration of those few who like doing group workouts and doing meets.

    When I got home it was so beautiful out that I decided to go for a beach swim too. The sky was brilliant blue and cloudless, and the water was a sparkling light green, very clear and calm. I swam 500 yards down the beach and back, then floated around for awhile—the water was 60 degrees, and very comfortable with the strong sun shining overhead. It was such a delightful sensation being surrounded by the translucent green water—like floating inside a gemstone.
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  2. Sat., Jan. 7

    by , January 7th, 2012 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    30 x 25 shooters w/MF @ :35
    -- perfect streamlines, work on DPK
    1-10 = back
    11-20 = belly
    21-30 = 360 twirling

    50 EZ

    2 x through:

    3 x 100 smooth free, no breathing in or out of turns @ 1:45
    2 x 100 kick @ 2:00
    1 x 100 IM drill @ 2:00
    1 x 100 smooth free, broken @ each 25 for :5, 1 breath each 25
    50 EZ

    50 EZ

    Total: 3350

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

    I was pretty knackered after yesterday's lactate workout. I didn't even remotely feel like hitting the pool today, but reluctantly went and did my prescribed recovery/technique workout. Never left the EN1 zone. I didn't make it to the gym at the end of this week. I may go tomorrow, or take a day off. I'll see how I feel.

    Updated January 7th, 2012 at 09:43 PM by The Fortress

    Categories
    Swim Workouts
  3. End of Week #5

    by , January 7th, 2012 at 03:33 PM (Chowmi's Blog)
    Hooray! Almost there!

    To recap week #5 of 6:

    Sun 1/1 50 free 28.3 28.1 LCM
    Mon 1/2 dental work day. about 800 easy
    Tues 1/3 off
    Wed, 1/4 25's theme. see previous post
    Thurs, 1/5 off
    Fri, 1/6 50's back half speed theme. see below.

    SCM, on my own

    400 warm up

    12 x 50 1:10 1:00 1:00
    4 rounds of kick/pull/swim

    8 x 25 on 1:00
    with TYR Burner fins
    4 x %'s
    4 x variables

    4 x 50 on 3:00
    25 strong
    3 seconds rest
    25 blast back
    total time: 34 35 33 33 (subtract 3 secs from each)

    1 x 50 95%
    straight swim, same emphasis as above 31

    easy swims in between and at end

    +++++++++++++++++++++++++++++++
    Yours truly is feeling pretty good! I opted not to do any of my vasa/drylands this week. Not entirely ready to go crashing through the wall and swim through 5 feet of concrete, but when I feel like sprinting the 400 warmup, I know i'm on track.

    Today: off

    Crystal ball for final week #6 says:
    Sun LCM - main theme is warmup LCM, variable 50's (no full 50 sprints), several dives, then to the diving well for additional sprints. 45 mins and first to the showers!

    2 flex days of short sprints and perhaps broken 50's but probably not more than 4.

    No vasa or weights. Just stretching exercises and random bounces on my mini-tramp. I find it fits nicely in my walk-in closet. Everytime I go to use the bathroom, I get on it and do a couple of bounces. It doubles nicely as an alternative to throwing your clothes on the floor. There is an incredible amount of space to put all your clothes on it!
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  4. Saturday, 1/7/12

    by , January 7th, 2012 at 02:25 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice (1000)
    - did 150free/150 back/200 kick with board & snorkel
    4 x 125/2:15 build to strong, last 25 is kick
    - was going 1:52-55 on these

    Set #1 (600)
    8 x 50/50 speed play,
    by strokes, 4 smooth/4 strong/3 smooth/3 strong/2 smooth/2 strong
    - did the above on 1st length then reversed on the
    - way back so I was finishing with 4 strong.
    - was averaging 38-40 on these
    8 x 25/40 free straight arm strong w/snorkel
    - going around 16-17 on these

    Set #2 (800)
    4 x 200/3:00 pull build
    - went 2:40±1 on these

    Set #3 (1000)
    5 x 100 back/1:45 build
    - 1st one was 1:30, the rest were just under 1:35
    10 x 50 back 4/1:00, 3/:55, 3/:50
    - 45-46 on all

    Set #4 (500)
    20 x 25/45 kick
    - did #1-12 shooters with monofin alternating on back and on belly, times were 15±,
    - then took MF off and did #13-16 with no fins
    - SDK to midpool then flutter on surface to wall
    - times were around 25
    - then kicked #17-20 FAST flutter with snorkel and board
    - times around 22-23

    Warm down
    100 easy free and back

    Total: 4000 yards

    Saturday afternoon
    My friend wanted someone to swim with so I went and did a short swim with her

    Warm up
    150 swim free
    150 kick
    150 pull

    Set 1 Free
    10 x 50 free
    2/1:00, 2/:55, 2/:50, 2/:55, 2/1:00

    Set 2 Breast
    100 kick
    4 x 50 pull
    100 swim
    4 x 50 swim

    Warm down
    150 easy mix of free/fly/back

    Total: 1700 yards

    Updated January 7th, 2012 at 06:39 PM by poolraat

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  5. Friday, 1/6/12

    by , January 7th, 2012 at 02:15 PM (A comfort swimmer's guide to easy swimming)
    Swam after work so my swim buddy could join in but then she got sick and couldn't make it.

    SCY

    Warm up (500)
    1 x 500 Choice of stroke, drill, kick, equipment
    - swam 300 free & back, then kicked 200 w/board & snorkel

    Set #1 (300)
    12 x 25/30 strong Alternate 25 free - 25 stroke
    - did fly-back-breast (x2) on stroke 25's

    Set #2 (450)
    6 x 75/1:15 - 2 smooth - 1 fast
    - pulled w/buoy and big paddles, smooth ones around 60, fast ones around 53-54

    Set #3 (1800)
    6 x 100/1:40 desc 3
    - around 1:23 to 1:20 on these
    4 x 25/40 FAST
    - ±17 on these
    5 x 100/1:35 ds
    - 1:28->1:24 on these
    4 x 25/45 FAST
    - ±17 on these
    4 x 100/1:30 ds
    - 1:26->1:23
    4 x 25/50 FAST
    - 17 on first 2, 16 on last 2

    Warm down
    200 easy

    Total: 3250 yards
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  6. 01.07.12 - Saturday workout

    by , January 7th, 2012 at 01:45 PM (Pete's swim blog)
    Swam at HSA w/ Bob, Bob, Mary, Billy (late), Dan, David and a couple others. Pool temp ~82. Wore Nike jammer w/ drag suit for about half workout. Jammer only for the rest.

    Pushed harder than I wanted today. Was shooting for 7000-7500 yards but after 6500 I was cramping up pretty bad. Seems to be my limit for now. Need to bring fluids if I'm going to survive longer workouts. Kind of crowded with the HSA swimmers taking half the pool and the old people (us) taking up the rest.

    Ended the week with 31,500 yards. Good week because I survived. Even with the extra load, I think I'm still getting a little faster. 4 more weeks of this and I'll start tapering.

    SCY

    400 Warm up

    200 IM / 200 Free / 200 Kick w/ fins
    2 x 100 IM / 200 Free / 2 x 100 Kick w/ fins
    4 x 50 IM order / 200 Free / 4 x 50 Kick w/ fins

    4 x 50 Pull - :50
    8 x 50 Odds IM Order on :55, Evens free on :50

    3 x 100 Pull - 1:30 (1:07-1:08)
    6 x 100 Odds IM Order on 1:50, Evens free on 1:30 (Dropped drag suit)

    2 x 200 Pull - 3:00 (2:15, 2:12)
    4 x 200 Odds IM on 3:30, Evens free on 3:00

    400 IM - 6:30
    3 x 100 Free - 1:20 (Held 1:15)
    200 IM - 3:00
    1 x 100 Free - 1:20 (1:15)

    200 Cool down

    (6500 Total)
    Categories
    Swim Workouts
  7. Sprint Turns

    by , January 7th, 2012 at 12:51 PM (Random Nonsense)
    Lifetime SCM Solo

    Warm up
    - 400 swim
    - 200 back
    - 200 kick w/ board
    - 200 back
    Sprints
    - 8x25 on 60 12.5 AFAP/12. ez
    Turns
    -- 50s are middle 25 fast focus on fast turns
    - 4x50 on 60 w/fins
    - 4x50 on 60
    - 100 ez back
    - 4x50 on 60 w/fins
    - 100 ez back
    - 4x50 on 60
    - 100 ez back
    Kick
    - 2x 25 kick AFAP 125 moderate
    -- 20, 22
    Cool down
    - 200 ez back

    That turn set might get one more try, but something better probably needs to be found. It did not seem like my turns were getting the focus they needed in that set, although the middle 25s were fast. The swimming speed gained from the fins is offset by the changes in the turn dynamics. Rotational speed seems to be decreased and the fins definitely have a vacuum effect on push off.

    It might be better to practice race pace turns in the kiddie pool that is only about 10M wide, but I think the lane markers are only in about 2.5 feet of water. Another alternative would be starting about 10M from the wall and seeing if a push off the bottom (4-4.5 feet deep) is enough help to easily hit racing speed.

    The ez 100 back were definitely qbreaks. They were not planned going into the workout, but the fins portion of that workout was killer.

    My left arm is drifting way deep before the pull is initiated during the sprints today. I need to keep it closer to the surface during the glide portion of the stroke.

    Happy with the effort, not happy with the accomplishing the goal of the set.
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  8. Day 6 Recovery/Technique felt good and strong

    by , January 7th, 2012 at 11:55 AM (Mixing it up this year)
    Started the morning with a 35 minutes on the Compex for my back. Even with a hot pool at the Y I managed another great workout. My fly felt awesome and by the end my free even felt great.

    On DPS sets I tried not to allow more the 3 dolphin kicks to focus on getting good distance per stroke.

    Ron who was guarding said I tend to look better at the end of the practice than when I start.

    200 swim
    200 kick
    200 IM drill
    100 scull

    8x25@:40 shooters w/fins (had to focus on doing fast kicks instead of my usual long relaxed kicks)

    4x50@1:00 free drill mixed it up
    4x25@:40 human drill (this is hard when you float really well)
    4x25@:30 free DPS held 15 strokes
    1x100@1:45 IM perfect technique (felt sluggish on this one)
    50 EZ

    4x50@1:00 breast dril w/fins pull w/ dolphin
    4x25@:40 breast DPS held 9 strokes
    4x25@:40 breast long pullouts (went half pool on pullouts)
    1x100@3:00 IM kick on back
    50 EZ

    4x50@1:00 back drill mixed it up
    4x25@:30 back DPS held 12 strokes
    2x100@1:45 IM perfect technique
    50 EZ

    4x50@1:00 fly drill rt arm/lt arm to loosen back
    4x25@:35 fly DPS held 9 strokes (felt really good on these, low to the surface and fast)
    2x100@3:00 dolphin kick w/board (still a slow kicker in about 2:25 per 100)
    50 EZ

    4x100 free w/snorkle odds kick streamline evens swim (felt really good on this, even my kick was strong I would say it was faster than my fly kicks)

    Total 3500 yards

    Updated January 7th, 2012 at 03:04 PM by Donna

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  9. Day 6 Recovery/Technique felt good and strong

    by , January 7th, 2012 at 11:38 AM (Mixing it up this year)
    Started the morning with a 35 minutes on the Compex for my back. Even with a hot pool at the Y I managed another great workout. My fly felt awesome and by the end my free even felt great.

    On DPS sets I tied not to allow more the 3 dolphin kicks to focus on getting good distance per stroke.

    Ron who was guarding said I tend to look better at the end of the practice than when I start.

    200 swim
    200 kick
    200 IM drill
    100 scull

    8x25@:40 shooters w/fins (had to focus on doing fast kicks instead of my usual long relaxed kicks)

    4x50@1:00 free drill mixed it up
    4x25@:40 human drill (this is hard when you float really well)
    4x25@:30 free DPS held 15 strokes
    1x100@1:45 IM perfect technique (felt sluggish on this one)
    50 EZ

    4x50@1:00 breast dril w/fins pull w/ dolphin
    4x25@:40 breast DPS held 9 strokes
    4x25@:40 breast long pullouts (went half pool on pullouts)
    1x100@3:00 IM kick on back
    50 EZ

    4x50@1:00 back drill mixed it up
    4x25@:30 back DPS held 12 strokes
    2x100@1:45 IM perfect technique
    50 EZ

    4x50@1:00 fly drill rt arm/lt arm to loosen back
    4x25@:35 fly DPS held 9 strokes (felt really good on these, low to the surface and fast)
    2x100@3:00 dolphin kick w/board (still a slow kicker in about 2:25 per 100)
    50 EZ

    4x100 free w/snorkle odds kick streamline evens swim (felt really good on this)

    Total 3500 yards
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  10. Workout 1/6/12: Todo lo puedo en Cristo

    by , January 6th, 2012 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/50 ez w/u

    Fort's Aerobic Sprint Hybrid Set:
    30 x 50 @ 1:00
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    300 Pull with buoy w/d
    - alt FR and BK by 50's

    (2350, 40 min)
    ------------------

    Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.

    I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.

    After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.

    I am planning on the following meets for the spring, with the idea to get times in more events:
    -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
    -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
    -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
    -NE SCY Champs: 3/16-18/11: More info to come

    Updated January 7th, 2012 at 12:01 AM by rxleakem

    Categories
    Swim Workouts , Planning
  11. Gotta Learn to Pace Myself 01/06/12

    by , January 6th, 2012 at 09:13 PM (Workout Swimmer)
    I need to start going a little easier on the first pull set so that I have some arms left for the rest of the workout. I did quite well on the 5 x 100's, but then the 200's were less than stellar (held about 2:50-55's) and the Demont set showed that my strength/power was seriously compromised by my aching elbows. However, I couldn't go that fast last spring even with fins on, so I'm happy with the improvement.

    500 back/free
    5 x 100 pull "submaximal" on 1:30 (held 1:19-1:22)
    300 kick, speedplay by 25's
    100 easy
    5 x 200 @ 3:00
    100 easy
    400-300-200-200-100-100-100 "Demont" set - pulled 400 & 300, had to put on zoomers & take off pull equip for the rest cuz of my stupid elbows. Think I worked the earlier pull set too hard (for my elbows anyway) because I just felt miserable. I need to sorta pace myself more so that I can do better for the entire practice. Of course, I also think that the LCM is starting to get to me. I'll probably feel better for the entire workout in about 2 weeks, if I can keep it up.
    *Have an appt with a neurologist Jan 25th for an EMG & consultation regarding the elbows. I almost can hardly wait!!

    Total: 3900 LCM Sure seemed like more than that, I'll tell ya
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  12. Friday, January 6, 2012, 5:00am & 3:30pm

    by , January 6th, 2012 at 08:36 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Went in with the plan to do PWB's "All in One" workout, but didn't have it in me to finish it after all that was going on last night. It was still a good swim, more mentally relaxing than anything.

    100 Free w/up

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Free @ 1:20 (1:12s)
    1:00rest (as prescribed)
    1 x 200 IM FAST @ 3:00 (went 2:26)
    1 x 400 Free Pull @ 5:00 (went 4:40)

    ** Took a break here to get out an make a call to the work call center to inform them that I wouldn't be at work today due to my son's situation. Have to make this call every day (complany policies), even though my boss knows what is happening. I have FMLA to cover my time off, though it's unpaid.

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 100 Breast @ 1:45 (1:30-1:33)
    1 x 200 IM semi-FAST @ 3:00 (went 2:36) just not feeling it now...
    1 x 400 Free Pull @ 5:00 (4:45)

    That's it...done with this set...only had 4 hours or so of sleep last night, and even that is a high guess with the amount of middle of the night nurse visits to check on my son.

    1 x 200 Free EZ

    w/ group:
    10 x 50 Kick w/ board @ 1:00 (:45s)

    ---------------------
    3000 Yards

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

    P.M. Workout with Eastmont High School boys team.

    I got invited to come swim with the boys to try to push them a little bit. I was told they are quite lazy, and YES THEY ARE LAZY. They have no work ethic, and it's pretty sad that a 34 year old masters swimmer can outdo all of them in practice...even though the coach tried to make it tough. I'm not going to do it again with them...only because the kids don't give a S about anything anymore. There's just no work ethic. I was gassed on the main set I did, but the others were just dropping like flies. My lane started with 5 in it, and by a few reps we had 4, then 3, then only 2 of us actually making the interval. Even the 2nd guy was skipping 50s of the 200s here and there. What a wuss!!!! C'mon boys, man up a little!! I made it, and it was hard. I'm even twice their age.

    Warmup:

    400 Free
    300 Kick w/ board
    **the fastest kid (behind me) only did a 100 of 400 because "he can get away with it". I called him on it and he completely denied it. It's frickin obvious if I already completed my 400 before he even got in the water, and then he was kicking pretty soon after getting in the water. That just means the coach needs to put his foot down a little, rather than trying to recruit old washed up alumni like myself to do the dirty work!! WTF?!?!?

    Main:

    8 x 200 IM @ 2:45
    At first in my head I was thinking what the hell is this?, but I just manned up and went for it.
    • 1st one was 2:18 - absolutely flying!!
    • 2nd thru 4th was 2:25-2:29s
    • took an extra :30 break here to let the lane catch up (it didn't really help them much) - also this break was for myself too, I was gassed!
    • #5-7 - went 2:28-2:31s
    • #8 just went for it, and came home with a 2:24
    • Good News - I made them all and felt really good about it, especially kicking the kids butts.
    10 x 100 Kick w/ board @ 1:50 (went 1:25-1:35s)
    I went last in the lane of 4 kids because I was the only one NOT using zoomers. Again, WTFF?? These guys just don't "have it" anymore. They were lazy kicking w/ the zoomers as well, and i wasn't more than 5 seconds off their pace kicking barefooted.

    I just was fed up with their lack of work ethic and just got out at this point. It was a good fun workout, and I'm glad for myself that I was able to do it, but I'm not going to go back to swim with those boys. They just don't care.

    --------------------------
    3300 Yards in about 50 minutes

    6300 Yards for the day.
  13. January thaw? ...2000 more.

    by , January 6th, 2012 at 08:26 PM (Alex's swim journal)
    I've been reading the posts from folks down on the gulf coast dealing with morning temps in the 20s and 30s. This afternoon we were at 58... in Wisconsin! In January! What is up?! Not that I'm complaining--just wish we had a few outdoor pools to take advantage. This is what it looked like last year at this time:

    Click image for larger version. 

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    The photo was actually taken on the 5th of February, 2011, a couple of days after our worst blizzard in a decade (two feet of snow in less than 24 hours). I went for an hour-long snowshoe hike on a bike trail south into Illinois... probably only three or four miles, but it was a real workout! Now I could cover the same route in half the time; or on an actual bike in about 10 minutes.

    Recovery day for me today, did 2000 yards easy, mixed in some drill. Basketball this afternoon with the boys. Hope to do 5K continuous swim tomorrow at the Y; I'm gonna have to get up early, though, to have enough time to get it in.

    But I just wrote it down, so now I have to do it!
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  14. Creeping Lactate Set, Friday, Jan. 6

    by , January 6th, 2012 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    9 x 50 w/paddles
    3 x scull, caterpillar drill, single arm fly

    10 x 25 no breather free w/PT paddles, focus on EVF @ :45

    10 x 25 no breather free, focus on EVF @ :40

    50 EZ

    Lactate Set:

    This is the set I posted as the Wednesday workout on the High Intensity Training forum, [ame="http://forums.usms.org/showthread.php?t=19933"]U.S. Masters Swimming Discussion Forums[/ame], with a modification on the second set of 5 x 100 (kicking instead of swimming to rest elbows).

    5 x 100 kick w/fins @ 2:00, descend
    -- did flutter kick w/board
    -- went 1:30, 1:13, 1:08, 1:03, :57
    -- right into, still breathing hard:

    8 x 25 shooters w/fins @ :35
    100 EZ

    5 x 100 kick w/fins @ 2:00, descend & increase SDK
    -- did backstroke kick
    -- didn't lollygag as much on the first one this time
    -- went 1:08, 1:03, 1:00, :57, :54
    -- right into, still breathing hard, really wanting more rest:

    8 x 25 free w/paddles @ :45 @ 100 pace
    100 EZ

    5 x 100 @ 2:00, free w/fins & paddles, best average
    -- went 56 high, 57 mid, 57 high, 59, 57 high
    -- after the first one, the second 50 was torture
    -- a noodler was worried for me

    5 x 100 easy
    50 kick/50 swim

    hottub, 15 minutes

    Total: 4200

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

    First lactate set of 2012 done, and I am feeling fairly thrashed. In the past, I've done my lactate sets on Wed. But I'm thinking Friday might be better. Then it doesn't interfere with sprint workouts and I can do a slightly harder aerobic workout on Tuesday.

    Glad I'm not officiating at the HS meet tonight, so I can just sit in the stand and spectate!
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    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -01/09/12

    by , January 6th, 2012 at 04:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    2 X 100 1:45 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45-last 25 sprint-
    1 X 100 swim

    1 X 200 fast 3:30
    1 X 200 easy 3:30
    1 X 100 fast 2:00
    1 X 100 easy 2:00
    1 X 50 fast 1:15
    1 X 50 easy 1:15
    Two rounds, choice.
    Short break between rounds

    4 X 100 free 1:15
    1 X 100 easy 2:00
    4 X 75 free 1:00
    1 X 100 easy 2:00
    4 X 50 free :35

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  16. FAST Fri Jan 6th, 2012 scy

    by , January 6th, 2012 at 01:58 PM (Ande's Swimming Blog)
    FAST Fri Jan 6th, 2012 scy

    Weighed 218 after practice

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider TXLA / Longhorn Masters.

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Bob,
    beside Mike, Korey, Todd, Tyler, & Nate

    Warm Up

    did 50's mostly on 40, some on 45, some on 50
    for 20 minutes

    Main Set

    8 x 25 fl FAST on 1:00
    held 12's & 13's

    200 easy

    6 x 50 FAST on 2:00
    1 - 5 fr held 25's 6's &7's
    #6 fly from a dive went 0:25

    300 easy

    4 x 100 FAST k on 4:00
    went 1:10, 1:09, 1:08, 1:04

    400 easy

    2 x 200 on 8:00
    1) fr cruised it went 2:06 or 7

    2) no board fly kick from a dive
    (some SDK but mostly fly kick on my side with arms at my side, did flip turns with 2 right arm pulls to set up my turn
    went 2:16 which is pretty good
    think my best ever 200k might be 2:13 or 2:14


    200 easy


    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

    Updated January 6th, 2012 at 04:34 PM by ande

    Categories
    Swim Workouts
  17. Fortlek Workout 1/6/11

    by , January 6th, 2012 at 11:51 AM (The Labours of SwimStud)
    slightly modified version of CoachFort's workout
    Warm up:

    2 x (100 swim, 100 kick, 100 fulcrum)

    6 x 50 w/fins @ 1:00
    odds = 25 shooter/25 easy free
    evens = 25 easy free/25 shooter

    4 x 25 fist drills @ :40
    4 x 25 build free @ :30

    Main Sets:

    4 x 50 free @ :50
    4 x 25 flutter kick w/board @ :40
    4 x 50 stroke @ 1:00
    4 x 25 stroke kick @ :40

    1:00 VK: :15 AFAP + :45 easy

    4 x 75 swim, last 25 @ 100 pace @ 1:30
    4 x 25 shooter @ :35
    4 x 75 swim, last 25 @ 100 pace @ 1:30
    4 x 25 shooter @ :35 used fins

    1:00 VK: :15 AFAP + :45 easy

    4 x 100 IM – fast turns @ 1:45
    4 x 25 1 breath free @ :35 (2 fast, 2 EZ)
    4 x 100 IM – fast turns @ 1:45
    4 x 25 1 breath free @ :35 (2 fast, 2 EZ)

    1:00 VK: :15 AFAP + :45 easy

    500 Fin Kick Fr/Fly by 50's

    200 EZ

    Total: 4000
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  18. Team's 5th anniversary

    by , January 6th, 2012 at 10:55 AM (Random Nonsense)
    North Texas Masters celebrated their 5th anniversary today. I had a chocolate cupcake with peanut butter icing and a cup of coffee, the breakfast of champions.

    Team practice SCY
    Warm up
    - 500 free
    Main Set
    - 5x150 on 2:00 (1:40, 1:41, 1:40, 1:40, 1:40)
    - 5x125 100IM+25 free on 2:00
    - 5x100 free descend on 1:50 (16,13,6,2,0)
    - 5x75 ez/fast/ez on 1:00

    There was supposed to be a 500 cool down and there was an optional fins set, but this practice ran way over with a late start and team pictures.

    Split a lane with Marge. She was really worried about making the 150s, then made them by 15s. She then crushed me on the IMs. One day I should learn to swim those other 3 strokes so I can hold my own with the girls.

    A little disappointed that I couldn't break 60 on the descend 100s, but overall very happy with the effort level today. Coach Anna called us "pink people" since we were rather flush.

    My pink snorkel arrived yesterday to go with my Uggs.
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  19. 01.06.12 - Friday workout w/ my new GTD jammer

    by , January 6th, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 85. Getting way too hot for longer workouts. Wore my new GTD Nike jammer. At first, it felt slow. The jammer is fairly stretch and doesn't provide much compression. I also had trouble with it allowing a little water down my backside. However, we've been training hard for the last couple days so I'll reserve judgement on how fast it is for later. I did have one encouraging test at the end of the workout... more on that later.

    SCY

    500 Warm up

    5 x 300 - 4:30 Descend (3:50, 3:45, 3:40, 3:35, 3:30 w/ drag suit)
    Dave paced me through the first 4. Really wanted to see if I could hold 1:10 w/ a drag suit. Pleased with the results given the heat. Roger did these IM and finished the last one on 3:45.
    100 Easy

    6 times through:
    * 1 x 50 - :50
    * 1 x 25 fly - :20 no breath
    * 1 x 50 - :50
    50 Easy
    Drag suit off for this set. Never made the no breathers before. Made all 6 today.

    3 times through:
    1 x 50 - 1:00 25 k fr/25 fr
    1 x 25 free - :20 no breath
    1 x 50 - 1:00 25 k fr/25 fr
    1 x 50 - 1:00 25 fr/25 k fly
    1 x 25 free - :20 no breath
    1 x 50 - 1:00 25 fr/25 k fly
    50 Easy
    Mixed in some fly with the kick fly near the end. Free no breathers are a bit easier than the fly ones for me.

    400 Timed pull - no drag suit. Put on my racing cap even though it was a bit hot. Shooting for a 4:40. Pulled ahead of Roger quickly. That usually happens. Roger allways gets me on the last 100 when I get tired. Stayed even with Dave for 100 yards and then started dropping him as well. Roger was holding my pace so I assumed that Dave was just getting tired and I was still on the 1:10. At 300yds, I picked up the pace knowing Roger was coming for me. Somehow I was holding him off but I was also slowly losing my bouy. At 350, the bouy finally dropped. That was kind of a relief since I didn't have to worry about it anymore. Touched at 400 and checked the clock... 4:25?? First thought was that I miscounted and had 50 yards to go. Dave and Roger confirmed it was real. They weren't going slower... I was just holding a pace about 4 seconds per 100 faster than I normally do. Is it the new jammer?

    200 cool down

    (4300 Total)
    Categories
    Swim Workouts
  20. Day 5 and I don't know if I am sprinting or flailing

    by , January 6th, 2012 at 08:30 AM (Mixing it up this year)
    The intervals for the most part were easy but the workout effort was hard. Sometimes I feel like I am flailing through the water rather than swimming.

    I am glad it was short course at the pool today for this one.

    600 free easy
    10x50 odds fly dril@1:00 evens kick@1:15 (I can't make it kicking on 1:00 yet)
    16x25@1:00 #1-4 fast doggy paddle drill #5-8 back spin drill #9-12 fast hands breast #13x16 kick

    5x(50 ASAP & 150 easy)@6:00 #1-2 kick #3-5 swim (had to add fins for the kick or I wouldn't make the interval) held 34's on the sprint free's, wish I could have gone faster but I couldn't, the lap right after the 50 was really hard to catch my breath

    200 EZ

    Total 2700 yards
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