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  1. LC/OW double

    This morning I swam with the Asphalt Green masters. It was wonderful to swim in the big cool deep pool, and I got to swim with some of my favorite open-water swimmers whom I hadn't seen in a while. (I waited all workout to use my line, “Anyone who’s swum the English Channel should go ahead of me!” but unfortunately never got the chance, mainly because they didn’t need telling). Here’s what we did:

    900 lcm warmup

    500 swim choice, alternating 6 fast stroke cycles / 6 easy stroke cycles on first 100, 5 /5 on 2nd 100, and so on up to 2/2 on last 100 [I did FR and BK on the first 100, FR / BK / BR on the 2nd and 3rd, and IM order on the 4th and 5th. This was fun.]

    8 x 100:
    1-4 = 75 easy ST (IM order) + 25 overkick FR @ 1:50
    5-8 = 75 easy FR + 25 overkick FR @ 1:40

    50 easy

    4 x 150 kick @ 4:00, desc. 1-4 and negative split each 150 [We were assigned 200s with fins, but I went barefoot and did 150s instead.]

    50 easy

    10 x 50 fast @ 1:20 [held 37/38s]
    200 easy @ 4:00
    8 x 50 fast @ 1:10 [all 37s]
    200 easy @ 4:00
    6 x 50 fast @ 1:00 [37/38s]
    [I 6-beat kicked on all the fast 50s. These were hard but felt good. HR 144-156 during 50s.]

    300 warmdown

    After workout I went out to the beach with some fellow CIBBOWs swimmers. There were 6 of us swimming today. The water was 43, the air temp in the mid-40s, with a little breeze and haze. There was one horseshoe crab on the beach right where we usually get in, but I didn't see any others--I've only ever seen them on shore, and am not sure if they can swim in the water, or just walk on the bottom. I got in with less drama today, and stayed in for between 10 and 15 minutes—I swam past shark fin rock to the closest western jetty and back, about 600m altogether. It was so nice being in the cold water—today was the first time this spring I’ve actually felt comfortable just swimming along in the ocean, and for much of the swim I felt pretty warm, except for my hands and feet. I was chilled by the time I got out and shivered while warming up in the van, but was so glad I went out today. Hurray for spring, however pokey it is arriving this year!
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  2. Recovery day, then the taper begins

    by , April 9th, 2011 at 12:50 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 4/9/11

    SCY, Solo

    Warm up (800)
    4 x (100 swim - 50 kick - 50 drill) Choice
    - Alternated free and back

    Set #1: Fins, Paddles and Snorkel (500)
    1 x 500 - smooth Negative split
    - was around 6:45 on this

    Set #2 (500)
    10 x 50 - No Equipment all free
    2 build/55 - 1 strong/50
    - 40, 38, <35
    2 build/55 - 1 strong/45
    - 42, 40, <35
    2 build/55 - 1 strong /45
    - 43, 41, 35
    50 easy

    Drill Set (600)
    3 x 200 Back/20sr ~ Fins
    50 kick under H2O
    - kicked to around 15y each way
    50 kick w/cup
    50 swim w/cup
    50 swim fast w long underwaters
    - was 3:05-10 on these

    Main Set:
    24 x 50 ds 4 to a fast build on 4th 50/1:00
    - 1-4,13-16 as 25 fly/25 free; 43->38
    - 5-8, 17-20 free; 40->35
    - 9-12, 21-24 back 45->39

    Warm down
    200 easy
    - did mix of strokes. (even breast!)

    Total: 3800 y
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  3. Sat Apr 9th, 2011

    by , April 9th, 2011 at 11:44 AM (Ande's Swimming Blog)
    Sat Apr 9th, 2011

    20 days til Nats

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    Whitney Coached
    UT, scy diving well
    7:30 to 9:00 dove in 7:35ish
    trained with nate
    beside marcio & chris
    wore FS 1 Jammer

    WARM UP
    did easy 50's
    stop at 7:50

    Main SET:

    ASSIGNED: 5 rounds of
    5:00 swim for distance
    1:00 break
    4 x 50 desc on 1:15 desc, 70, 80, 90, 100%
    4 x 25 on 30 odds 1 br evens 0 br
    1:00 break

    DID:

    round 1: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50 went 25 on #4 from push
    4 x 25 breath control

    round 2: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50
    went 24 on #4 from push
    4 x 25 breath control

    round 3: did 5 x 50 on 1:05 during 5:00 swim
    3 x 50, skipped #3,
    went 23 on #4 from dive
    4 x 25 breath control

    round 4: did 5 x 50 on 1:05 during 5:00 swim
    2 x 50 skipped #'s 2 & 3,
    went 22.8 on #4 from dive
    4 x 25 breath control

    round 5: did 2 x 50 on 1:05 during 5:00 swim, got out to rest
    skipped 1, 2, & 3 of 50's to rest
    went 21.9 on #4 from dive off side
    50 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
  4. Sat Apr 9th, 2011

    by , April 9th, 2011 at 11:44 AM (Ande's Swimming Blog)
    Sat Apr 9th, 2011

    20 days til Nats

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well
    7:30 to 9:00 dove in 7:35ish
    trained with nate
    beside marcio & chris
    wore FS 1 Jammer

    WARM UP
    did easy 50's
    stop at 7:50

    Main SET:

    ASSIGNED: 5 rounds of
    5:00 swim for distance
    1:00 break
    4 x 50 desc on 1:15 desc, 70, 80, 90, 100%
    4 x 25 on 30 odds 1 br evens 0 br
    1:00 break

    DID:

    round 1: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50 went 25 on #4 from push
    4 x 25 breath control

    round 2: did 5 x 50 on 1:05 during 5:00 swim
    4 x 50
    went 24 on #4 from push
    4 x 25 breath control

    round 3: did 5 x 50 on 1:05 during 5:00 swim
    3 x 50, skipped #3,
    went 23 on #4 from dive
    4 x 25 breath control

    round 4: did 5 x 50 on 1:05 during 5:00 swim
    2 x 50 skipped #'s 2 & 3,
    went 22.8 on #4 from dive
    4 x 25 breath control

    round 5: did 2 x 50 on 1:05 during 5:00 swim, got out to rest
    skipped 1, 2, & 3 of 50's to rest
    went 21.9 on #4 from dive off side
    50 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
  5. Sat. Team practice

    This morning was just one of those quiet morning practices. I think everyone was thinking about getting home to enjoy the nice weather we finally have here on the coast.

    I think we all just kind of swam through practice. Not too slow but definitely not very many high quality swims.

    Coach had a great workout though. I am trying to learn how to bilateral breathe so I worked on that as much as I could .

    600 (200 swim/100 kick)
    8 x 50 (odds kick/swim , evens drill/swim)

    2 x the following

    4 x 100 @ 1:30 hold a good pace
    400 pull negative split w/30

    8 x 50 @ 60 (IM order/free)

    4 x 100 IM @ 1:50

    400 pull negative split

    8 x 50 @ 55 ( descend stroke count 1-4)

    200 w/d

    4400

    The intervals were not difficult I just was not all there today. Nothing very impressive but I'll take it and move on.

    Time to get some chores done and then get outside to enjoy some sunshine this weekend.
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  6. Saturday Workout

    by , April 9th, 2011 at 09:14 AM (Pete's swim blog)
    SCY

    500 Warm up

    200 Kick
    400 Indiana IM (50 Fly/100 Back/100 Br/100 Fr/50 Fly)
    200 Kick
    400 Pull
    200 Kick

    200 IM
    200 Free
    200 IM
    200 Free
    400 Pull
    4 Times through
    * 50 IM order
    * 50 Free
    2 Times through
    * 100 IM
    * 100 Free

    3 x 150 Free/IM Order/Free
    3 x 50 IM Order Down/Free back

    (5100 Total)
    Categories
    Swim Workouts
  7. Sprinturday 4/9/11

    by , April 9th, 2011 at 09:06 AM (The Labours of SwimStud)
    Went for a 2500 jaunt today.

    Warm
    400 FR

    Main
    4 x through all on 10:00
    1 x 50 FR 1:00
    1 x 25 FR :30
    1 x 25 K :30
    1 x 200 EZ

    Kick
    500 Fin kick FR/FL by 25

    Cool
    6 x 50 FR
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  8. No frills...lots of drills 4/8/11

    by , April 8th, 2011 at 06:05 PM (The Labours of SwimStud)
    Warm Up
    600 FR
    10 x 50 K 1:30 alt FR/BR

    Free Set
    4 x 50 Stick Catch Up
    4 x 50 Fist Drill
    4 x 50 Side 6 kick
    4 x 50 3 n Glide
    4 x 50 Swim

    Breast Set
    4 x 50 BR K
    4 x 50 Pull--fast hands
    4 x 50 Fly Kick
    4 x 50 Fulcrum swim
    4 x 50 Swim
    1 x 200 BR

    Kick

    500 Fin kick FR/FL by 25

    Cool

    200 EZ
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  9. Double Fast Fri Apr 8th, 2011

    by , April 8th, 2011 at 04:21 PM (Ande's Swimming Blog)
    Double Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1:15 dove in on time
    trained with Todd the Breastroke god
    beside James Fike, Bob, & Larry
    wore FS 1 Jammer

    WARM UP
    stop at 12:10

    Main SET:

    ASSIGNED: 8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr done 50 fast for time, 50 easy
    held 29's

    100 easy

    ASSIGNED: 8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    DID: 8 x 100 fr
    done 50 fast for time, 50 easy
    held 28's skipped #7 went 26.7 on #8

    100 easy

    ASSIGNED: 6 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    DID: 4 x 100 fr
    done 50 fast for time, 50 easy
    went 30, 28, 28, 27
    skipped #5 & 6

    changed into old B70 legs

    50 FAST
    went 25.8


    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
  10. Blocks! Friday, April 8

    by , April 8th, 2011 at 04:13 PM (The FAF AFAP Digest)
    Swim/Solo @ Mason:

    Warm up:

    700 various

    Main Sets:

    8 x 100 @ :15 RI
    odds = backstoke kick
    evens = free

    10 x 50 @ 1:00
    1st 25 = 1 breath free w/overkick*
    2nd 25 =EZ backstroke kick

    * Finally, remembered to drag out my Finis 2 zoomer fins for this set: http://www.google.com/images?hl=en&q...w=1650&bih=953. I've been meaning to use these for a faster turnover and faster kick in free. Like them better than the long blade fins for fast free. Dislike them for kicking or swimming on my back though, probably because of the way they're designed.

    5 x 50 torque drill @ 15 RI

    50 EZ

    Starts: 15 x "60s":

    6-7 backstroke starts + power kick to 15 (@ around 100 pace) + 15 cruise back to block

    8-9 forward starts + power dolphin kick to 15 (@ 100 pace) + 15 cruise back to block

    50 EZ

    5 x 50 shooters w/fins @ 1:15

    100 EZ

    Total: 3600

    Hottub, 20 minutes -- Mason's hottub is so much better than the rec center's.

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

    Commentary:

    I was psyched to see that the blocks were installed in the lap swimming area today! Usually they're not on Fridays. I was too tired to work on starts last night, so had at it today. My first few forward starts were terrible. Then I realized I wasn't getting the hands overlapped and thumb around hand until I was in the water. When I corrected this problem, I had a better streamline and cleaner entry. Fiddling around with how far to pull up on my backstroke start.

    Another busy weekend coming at me with soccer, regatta (these are almost all day events) and 5K. Lil Fort and Mr. Fort are running the 5K together. And spectating that will cause me to miss my team's Sunday am practice. Dang. But I don't want to miss Lil Fort's first 5K and, in any event, that would cause too much mommy guilt. I'm a tad sore from yesterday's dryland palooza, so will probably take tomorrow off as usual and hope to fit in a stretching session.

    I entered and paid for Canadian Nats. Technical difficulties from misspelling my name. lol. For their meet, you can change your entries and seed times up to the deadline. This is probably not a good thing for me as I tend to fret over these two items. Trying to get over this bad habit ...

    Updated April 8th, 2011 at 05:21 PM by The Fortress

    Categories
    Swim Workouts
  11. Toasty morning swim

    This morning I swam at Riverbank pool with a couple of friends. My goal was to get in some good aerobic work. Here’s what I did:

    1000 lcm warmup

    500 FR @ 7:30
    400 IM @ 7:30
    500 FR @ 7:30
    :10 rest
    400 FR @ 6:00
    300 IM @ 6:00
    400 FR @ 6:00
    :45 rest
    300 IM/FR by 50
    300 FR
    300 FR
    [I don’t know what interval those last 300s ended up on. I took about 5 seconds rest between them, and was fading badly by the end.]

    300 kick
    300 pull
    200 warmdown + play

    Today was a struggle—I somehow got myself into princess-and-the-pea mode, which is never good. The water felt too warm, too wavy when other swimmers passed by, too heavy on top of me when I pushed off the wall. My shower afterwards even felt like it was hitting me too hard! I was being distracted by all that, and it was a challenge to keep myself focused and positive and at peace in the pool.

    (The water was in fact quite warm—84-high, which brought joy to most of the morning lap swimmers, but made today’s set extra tough. Riverbank’s usually on the warm side, but not that bad. I’ll have to remember to pack my lycra cap for such days. And I’m definitely looking forward to a nice cool swim at Asphalt Green tomorrow, and an even cooler one afterwards at the beach!)
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  12. Shortest FLOG entry to date

    by , April 8th, 2011 at 01:52 PM (Too Neurotic to be Suitably Aquatic)
    225 yards.

    25 free from the blocks
    25 feet first sculling
    25 free
    25 fly
    25 free
    25 SDK 'til I SDCouldn't (made it almost half way!)
    25 head-up drill with beach ball
    25 SDK & free to the wall
    25 relay start and hop out to take the world's fastest shower.


    Yesterday, I was going to get up early and swim at the Y, but my body was telling me that sleep would do me more good in the long run, especially after guarding on Wednesday before AND after work (and having to take the lane lines out all by myself), and then guarding again on Friday morning for the team. Today's FISH practice was a "taper" for our relay carnival dual meet against the Gunks on Sunday.

    The events for that meet are:
    200 doggie paddle relay; 100 feet first relay; 200 medley relay; 150 ladder (25-50-50-25) relay; 400 free relay; 200 surprise relay; 200 free relay; 100 inner tube relay; 100 beach ball relay; some "all team" relay, probably non-scoring if time allows.

    Practice was:
    "SWIM FAST. REST HARD."

    3x200 Swim, Kick, Pull


    3x100 on 3:30 no breathing in & out of the flags


    4x75 on 2:00 free / stroke / free


    6x50 on 1:30

    #1 free / your worst stroke
    #2 free / your best stroke
    #3 EZ / Fast
    #4 Fast / EZ
    #5 EZ
    #6 FAST

    3 x (4 x 25 on :40):

    #1 dog paddle
    #2 head-up drill
    #3 sculling
    #4 breast stroke pull

    as time allows: relay starts & feet-first work


    All intended to better our chances at the meet on Sunday. During the last 10 minutes, I handed over my whistle to one of my co-horts and dove in to practice my starts and various other fun stuff, hence my 225 yard workout above. Oh MY, did that feel great! The clean, crisp, cool water of the Middle School pool is so far superior to the Y. Since I hate getting wet, I usually have a rule that 2,000 yards is the minimum once I've gotten in the water, but today, just that dive in alone was worth it. Also! That little workout bumped my FLOG to 111.11 miles, which is SO COOL.

    Tomorrow, I'm off to Bard early AM to do a crazy 5,000 yard thing.
    Yesterday, I walked and lifted at the gym and boy do my arms hurt.
    Today, I'm going home after work and actively resting on my couch.
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  13. Taper Day 10 for Y Nationals

    by , April 8th, 2011 at 12:37 PM (Year Three: The Road Back)
    Whereas yesterday I felt really good in the water, today I felt completely sluggish. Ugh.... From the get-go, it was a struggle to feel like I was maintaining any sort of consistent speed. But, I was solo-coached again today as everyone else is still on Spring Break, so that helped - and the coach helped bolster my confidence too. With all that said, the 2nd set was particularly challenging for me (see earlier "sluggish" comments above), but I made all the intervals. The 25s and 100s I made with at least :07 each time. The 50s on :45 hovered around :05 rest. Whew... here's what I did:

    400 Warm-Up
    3 sets:
    - 1 x 200 Kick on 3:30 (wore fins - did 100 flutter, 100 dolphin)
    - 4 x 25 Kick FAST on :30
    2 sets:
    - 4 x 25 Catch-Up Drill on :30
    - 2 x 50 Free on :45
    - 1 x 100 Free on 1:30
    - 2 x 50 Free on :45
    - 4 x 25 Free on :30
    200 Cool-Down (done as drill fly/swim free per 50)
    Total Yards - 2500

    While the ladder set was exhausting, I did feel pretty good when I got through it. Today was just one of those days when I really felt like doggin' it and even briefly thought of doing a 75 on the 100. My coach would have been ! But, I prevailed, kept going, held the intervals, and was really glad when the two sets were over.

    Tomorrow is a sprint-happy Saturday (still holding at 2500 or so yards for us Y Nats swimmers), so it should be interesting. Hopefully, the fast times during practice will continue to show up. After tomorrow's practice (going full-tilt on sprints), I will be easing up a bit as Thursday is fast approaching....

    Nerves for a national meet? Nah.... Of course I have nerves. I'm trying not to, but I've never actually gone this far for a meet before and have never competed in an outdoor pool. Oh! And, any tips like the "remember the sunscreen" and "remember something for your feet on the pool deck" would be most appreciated as those items are not something that typically goes into my meet swim bag.

    Happy swims to you and enjoy your weekend!
    Categories
    Swim Workouts
  14. Friday, 4/8/11

    by , April 8th, 2011 at 11:50 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1200)
    300 swim back and free
    300 kick on back, focus on SDK of walls
    - was doing 5-6, breaking out around 8-10 yards out
    300 pull, alternating 25 free/25 back
    6 x 50/1:00 25 drill/25build
    - alternated back and free, fist swim for drill

    Main Set (1000)
    4 x 100/4:00 broken backstroke w/fins (5sr at 50)
    - was going under 1:15 on these (total time) so swim time was under 1:10
    - swam an easy 50 after each.
    4 x 100/2:00 kick - drill
    - alternated 25 kick on back and 25 fist swim free or back

    Pull set (600)
    6 x 100 back/1:50
    - with buoy and catch paddles. was going around 1:35

    Cool down
    200 easy free

    Total: 3000 yards
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  15. Fast Fri Apr 8th, 2011 LCM

    by , April 8th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Fast Fri Apr 8th, 2011

    21 days til Nats, Whitney said taper begins Monday

    WEIGHTS

    Got this Sched change email
    Sat 4/9 7:30 - 9am
    Sun NONE-meet at UT
    normal noons and nights next week
    4/11 - 4/17
    M W F 6:30 - 8:00 am
    T TH 5:15 - 6:30 am (based on college team using pool)
    Sat 7:30 - 9 am
    Sun 12 - 1:15 pm



    saw the dentist yesterday & things are better.
    My shoulder / neck / trap pain is better, not gone but improved


    2011 South Central SC Zones Results

    the 2011 ERIC NAMESNIK MICHIGAN GRAND PRIX has begun

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 - 8:00 dove in around 6:40
    trained with emory
    beside Tyler, Nate, Todd, Marcio, Ned, & Mike
    wore FS 1 Jammer

    WARM UP
    went 300
    stop at 6:45

    Main SET:

    8 x 100 fr on 2:10 best ave
    rest 1:00 before #8
    dove went 67's & 8's
    62 on #8

    200 easy

    8 x 100 fr on 2:20 best ave
    rest 1:00 before #8
    dove went 68's, 9's & 70's
    62 on #8

    assigned 200 easy
    did skipped: changed into worn out legskin

    assigned: 8 x 100 fr on 2:30 best ave
    rest 1:00 before #8
    did: missed #1, swam 2 - 5 held 68's & 9's
    skipped 6 & 7,
    worked 8 went 1:00

    Thinking about doubling at Noon & focusing on sprints


    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

    Updated April 8th, 2011 at 04:35 PM by ande

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  16. Friday, April 8, 2011 5:15 am 1 day taper day :)

    by , April 8th, 2011 at 10:01 AM (Fast Food Makes for Fast Swimming!)
    I was so full of energy and felt great in the water this morning after not doing doubles last night.
    Another easy day in the pool with a little bit of fast swimming, and I'm ready to go. NW Zone Champs here we go!!!

    Warmup:
    200 Free
    200 Free Pull
    100 Dolphin Kick no board underH2O on front

    10 x 50 @ 1:00
    odds free strong
    evens 25 drill/25 swim (2 fly, 1 back, 2 breast)

    1 x 100 FLY AFAP from push- went 1:00.5
    coach hadn't gotten into the pool yet, and she said I was a :29 at the 50 on the pace clock.
    Felt really smooth, probably will be able to lead out my 400 IM with a 58 low or so tomorrow. I take advantage of my strong strokes, my backstroke will be what it is whether I go fast or slow in the fly anyway, so might as well go for it!!

    100 EZ

    300 of random stuff, including a video swim of a 50 Fly. I looked good.
    -------------------
    1500 Yards

    400 IM tomorrow, and then 4 other events to go along for the ride. My 200 Fly in the 200 Free heat should be another fun one too. Lets see how many of them I can beat!!
  17. MATT "Make it up as you go" Friday Workout

    by , April 8th, 2011 at 09:55 AM (Pete's swim blog)
    More make it up as you go.

    SCY

    600 Warm up

    7 x 150 - 2:30 50 Swim/50 Kick/50 Swim

    3 x 25 - :40 No breath
    4 x 25 - :30 Fly
    3 x 25 - :40 No breath (really tough after fly)
    4 x 25 - :30 Back
    3 x 25 - :40 No breath
    4 x 25 - :30 Breast
    3 x 25 - :40 No breath
    4 x 25 - :30 Free
    100 Easy

    5 x 100 Breast - 2:00
    Reduce stroke count by 1 each 100

    4 x 50 - :50 IM order
    4 x 50 - :50 swim/kick IM order
    4 x 50 - :50 kick IM order (I did breast kick)

    200 Cool down

    (3750 Total)
    Categories
    Swim Workouts
  18. Had to share since only one lane

    by , April 8th, 2011 at 08:06 AM (Mixing it up this year)
    I have become spoiled and hate to share with more than one person.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 fast
    3x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim strong hate swimming around people
    500 Free broken 1,2,3,1,2,1@:10R
    200 Free w/snorkle easy
    200 Free easy

    Total 3000 meters
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  19. A Different Workout

    by , April 7th, 2011 at 11:33 PM (Swimming, Life, and Other Stuff!)
    I have mostly been swimming alone down here in Florida. 5:00 a.m. is just too early when on vacation even if I love the master's team. They have an evening workout session as well and tonight I showed up for it. This workout was all over the place but it really passed quickly! I don't think I've ever kicked this much in a practice, of course I wimped and used fins on the kick set.

    **2 X 400 free @ 7:00 interval

    **16 X 75 Kick Hard @ 1:30 interval (I did prone flutter/ supine flutter/ prone dolfine/ and 4 mixed)

    **16 X 25 @ :35 Done in sets of 4 IMO

    **3 X (8 X 25 @ :30 Sprint
    200 Free @ 4:00 interval)

    **2 X 200 Free Fast @ 3:30 interval

    **100 easy backstroke cool-down

    4,100 scy

    We found a little resturaunt (Sea Critters) for a snack and margarita afterwards. This was one great margarita, voted 4 X St. Pete city's best! I only had one but I wished for several!
    Tomorrow is our last day Back to reality Monday although I have a student teacher who is scheduled to begin teaching all the classes Monday!!!!! I'll just be cheering from the sidelines for him

    Updated April 8th, 2011 at 12:10 AM by Bobinator

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  20. Thursday, April 7

    by , April 7th, 2011 at 10:16 PM (The FAF AFAP Digest)
    Drylands, 90 minutes:

    RC exercises, 15-20 minutes
    flutter kicks on bosu, 4 x 50
    V ups w/broomstick, 2 x 15
    extreme angle isometric squat w/25 plate, 5:00
    overhead squats, 55 x 1 x 10, 65 x 1 x 10
    (it occurred to me that I should finally put some weight on the bar)
    extreme angle step ups, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    yates row, 50 + bar x 2 x 15
    lower back machine, 130 x 3 x 10
    box jumps, 2 x 10
    altitude drops, 2 x 10*
    knee tuck jumps, 2 x 10
    seated narrow grip row negatives, 90 x 2 x 10
    hanging straight leg raises, 2 x 15
    -- move to racquetball court --
    handstands, 10
    twisting med ball slams, 15
    reverse overhead throws, 15
    overhead floor slams, 15

    * Love this exercise, so fun. [nomedia="http://www.youtube.com/watch?v=ob5VdXO1vcs"]YouTube - Altitude drops[/nomedia]. Since I was using a single box, I jumped up high and then dropped. I may try stacking them next time. And altitude drops are a great eccentric exercise. http://boddickerperformance.com/?p=1135. Depth jumps also look fun: [nomedia="http://www.youtube.com/watch?v=_FZM29fV1oc"]YouTube - Depth Jump - Rebounds[/nomedia].


    Stretching, 30 minutes:

    30 minutes using foam roller, stretching and some yoga.


    Swim/SCY @ GMU:

    Swam in a lane with Gustavo. Cheryl had workouts for distance folk and for 100/200 folk. I did the latter, naturally.

    Warm up:

    300 free
    300 kick
    300 non free

    200 kick
    200 IM drill
    200 kick

    Main Sets:

    (used fins)

    4 x 50 @ 1:00 descend
    -- Did back, descended to 26-27. Did not have any AFAP, so ended up at about 80-85%. These felt much harder than they should have.
    200 EZ

    4 x 50 @ 1:00 200 pace
    -- These were supposed to be @ :50, but since Gustavo was doing breast, I happily did them @ 1:00. Did them all free, low 29s, breathing every stroke as I theorize that I would do in a 200 free.
    200 EZ

    4 x 50 @ 1:00 descend
    -- Opted to alternate fast-easy instead. Went 26s in fly, felt dreadful.
    200 EZ

    4 x 25 @ 1:00
    -- 2 back shooters (10s), 2 belly shooters (11s)
    -- These were pretty fast for me. In fact, that's about what I went when I was doing 25s @ 3:00 the other day with Pete.
    200 EZ

    Total: 3300

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

    Commentary:

    I believe I got a little carried away in the gym today ... I've been feeling very energetic lately, so thought I'd try a long dryland session especially since I didn't have to scurry off to the pool in time to be home for Lil Fort. And I felt great during and after. Not so great in the water however. Still, good to get some speed work in. I am now running off to find my compression tights and ibuprofen.

    Updated April 7th, 2011 at 11:03 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts