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  1. Friday, April 20, 2012 5:15am

    by , April 20th, 2012 at 12:39 PM (Fast Food Makes for Fast Swimming!)
    Kind of a meet warmup type of swim with a fast effort added on. Just kept it simple today with the meet coming up this weekend on Sunday.

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20 (1:03/1:02/1:02) went hard effort
    200 IM Drill
    100 Kick EZ

    Chatted for about 15 minutes, then:

    1 x 100 Fly Sprint from a push (went 1:01)

    100 EZ kick on back

    ----------------------
    1200 Yards

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

    P.M. Swim...just for the heck of it.

    I did this just to loosen up, since I may have to work tomorrow, and won't be able to hit the pool

    5 x 100 Free @ 1:30 descended them down to 1:04
    4 x 50 Kick w/ board @ 1:00 (went :40-:42s)
    3 x 100 Free Pull @ 1:20 (1:05, 1:05, 1:02)

    ----------------------------
    1000 Yards

    Feeling good for the meet on Sunday.

    Updated April 20th, 2012 at 11:13 PM by jaadams1 (Did a 2nd swim tonight...semi EZ)

    Categories
    Swim Workouts , Daily Practices
  2. 04.20.12 - Friday workout

    by , April 20th, 2012 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 - Kick Fly
    * 6 - Kick Br
    * 7-12 - Stroke (no free)

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  3. in 400's

    by , April 20th, 2012 at 08:13 AM (Mixing it up this year)
    It was Long Course today so I did 400's again

    400 free
    400 free kick w/fins
    400 free pull w/bouy
    8x50@1:30 free as 15m kick/20m swim/15m kick w/snorkle
    400 free

    Total 2000 meters
    Categories
    Uncategorized
  4. Wednesday & Thursday, April 18-19, 2012 5:00am

    by , April 19th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Wednesday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    ----------------------------
    1000 Yards

    Yep, that was it! I just didn't feel right in the water, and decided it was a good time to hit the showers. Probably after two days of getting back to doubles and 6000+ yards per day I'd had enough! Coming off tapers and back to training sucks sometimes.

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

    Thursday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    400 IM (50 Drill/50 Swim) @ 6:00 (went a casual 5:15)
    300 IM (25 Drill/50 Swim) @ 5:00 (went 4:00)
    200 IM Fast @ 3:00 (went 2:24)
    100 IM SPRINT (went 1:06)

    100 EZ stretchout

    8 x 75 Free Pull @ 1:05 (held :51s)

    100 Kick EZ and out

    --------------------------
    2800 Yards
  5. Thursday 4/19/12

    Thursday 4/19

    PM only SCY + Crossfit

    500 (100 FR/300 IM K/DR/SW/100 FR)
    4X100 @ :10 rest SKIDS

    5x200
    2 @ 2:30 D1-2
    3 @ 2:20 hold red HR (2:07, 2:07, 2:05, 26/10)
    100 EZ

    6x100
    3 @ 1:15 D1-3
    3 @ 1:20 hold goal 1000 pace (9:59) (1:00, 1:00, :59)
    100 EZ

    4x25 @ :30 shooters w/ fins
    50 EZ
    4x25 @ :30 V.S. BR
    50 EZ

    100 EZ

    Total: 3100

    Crossfit:

    4x
    200 M row
    Swiss ball plank
    pistols
    pull-ups

    (We were split into groups of 4, with each group having one person on each exercise. The person doing the rowing determined how long the other three people did their exercises. The faster your group mates rowed, the less time you spent doing the other exercises. We rotated every 200 M)
    Categories
    Swim Workouts
  6. Thu Apr 19, 2012

    by , April 19th, 2012 at 07:15 PM (Ande's Swimming Blog)
    Thu Apr 19, 2012

    trained mon, tue, & wed
    did a double on Tue & today
    I need to get in way better shape and weigh way less

    weighed 220 at the end of noon practice today
    would really like to get under 215, 10 or 5 and not pop back up when I taper

    Whitney Coached scy
    6:30 - 8:00 dove in at 6:41
    swam with Tyler beside todd & Jim

    Warm Up
    did around 300

    Main Set

    5 x 150 on 1:45
    made it

    4 x 50 on 1:00 done 25 fl fast 25 fr

    4 x 150 on 1:45
    didn't feel good skipped a few 50's
    got out got a drink and a GU

    4 x 50 on 1:00 done 25 bk fast 25 fr

    3 x 150 on 1:45
    skipped a 50's

    4 x 50 on 1:00 done 25 br fast 25 fr

    2 x 150 on 1:45

    4 x 50 on 1:00 done 25 fr fast 25 fr

    150 fr fast
    went 1:30

    didn't feel good
    had a smoothie and drank some water

    ~ ~ ~ ~

    decided to double today at noon

    arrived just in time to start the 5 x 150's on 1:45
    swam with Traci & Kelly
    went 3rd in the lane

    made em all the whole way through
    went 1:28 on the 150 fast
    towards the end it felt like my thighs were on the verge of cramping

    got fast friday tomorrow

    ~ ~ ~ ~ ~

    2012 Meets


    Jul. 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
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/20/12

    by , April 19th, 2012 at 04:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds.
    50's: round 1 fly, round 2 back, round 3 breast.

    1 X 200 free 3:00
    1 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  8. 04.19.12 - Thursday workout

    by , April 19th, 2012 at 02:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Did a "make it up as you go" workout today.

    SCY

    400 Warm up

    10 x 100 - 1:30
    * Odds - IM (1:18-1:23)
    * Evens - Free (1:15-1:20)
    Started off sluggish and built in some speed. Still not 100%.

    50 Easy

    My Set:
    20 x 50 - :50 (IM Order 5 times through)
    * #4 (Free), #7 (Br), #10 (Bk), #13 (Fl) and #20 (Fr) on :40

    100 Easy

    4 Times through
    * 50 Fly Kick - 1:00, 50 Fly Pull - 1:00
    * 50 Back Kick - 1:00, 50 Back Pull - 1:00
    * 50 Br Kick - 1:00, 50 Br Pull - 1:00
    Used paddles on the pull except for fly. Tried fly pull w/ paddles on first iteration and found it horribly awkward... but better than last time I tried it.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  9. A "NO FINS" Day

    by , April 19th, 2012 at 02:36 PM (Year Three: The Road Back)
    So, I got myself a new pair of TYR fins, as my other ClubSwim fins were ripping. Love the TYR fins. My feet loving them, however, are another story right now. Day one using my fins (Tuesday) left me with blisters on my heel. Not really worried about it, as they will callous and no longer be a problem. How did I elect to solve the problem of a raw heel? Swim socks.

    Day two (Wednesday), I wore my (granted they are old) TYR swim socks under my fins. If you've seen these TYR socks, they have seams over the toes and down the sides of your foot. Well, the over the toe seam left a raw and torn blister by the end of yesterday's practice. So....

    It was a NO FIN day today! Actually, I was pretty proud of myself for leaving them off all morning and could really tell the difference in how hard my legs were working. I may have to take more NO FIN days, especially as I get back my shoulder strength and begin to regain a little speed... and get back to competing.

    Here's what I did today:
    8 x 50 Drill / Swim on 1:05
    8 x 75 Kick on 1:55 (Alternated between flutter and dolphin w/ board)
    4 Sets:
    - 1 x 50 Free on 1:05
    - 1 x 75 Kick on 1:55
    - 1 x 50 Free on 1:00
    6 x 75 Kick on 2:00
    100 Free Cool-Down
    Total Meters: 2250


    I realize it doesn't seem like a lot to many of you, but considering my shoulder was in an immobilizer sling just over 2 months ago, I'm pretty proud that I could do the 8x50 drill/swim freestyle w/o fins and make the interval.


    It's nice when baby steps are rewarded... and I'm learning such an appreciation for the little things that make swimming great - AND - I'm rebuilding my stroke from the ground up. I think when I get back to full strength, the mechanics of my freestyle (and therefore my speed) will be better than ever. Here's to hoping!


    Enjoy your swims today!
    Categories
    Swim Workouts
  10. still takes too long to get movingg

    by , April 19th, 2012 at 08:39 AM (Mixing it up this year)
    Moving faster is getting better though. Not too bad today. Back was locked up as usual and my first start is always painful and horrible.

    400 free

    This set done w/zoomers
    4x50@1:00 fly drill alt rt/lt arm by lap
    4x50@1:15 DPK shooter + 25 EZ kick
    4x50@1:15 rotational kick drills
    4x50@1:15 breast pull
    50 EZ

    2x(25+75 EZ)
    1st 25 = build to fast, nail finish
    2nd 25 = fast 90%, nail finish went 16
    100 EZ

    5x50 from block as fast breakout to 15m mark then EZ odds fly evens free on the breakout.
    100 EZ

    Total 2050 yards
    Categories
    Uncategorized
  11. New GTD goal...

    by , April 19th, 2012 at 02:37 AM (Alex's swim journal)
    Did 4000 today, 2000 yesterday; things are going pretty good right now. So, I decided to adjust my GTD goal upwards: 500 miles.

    Last year I did just over 330 if I remember correctly, but that was mostly May through December. My goal for 2012 had been 417 miles, which was like 2000 yards a day (maybe 2200, I'm not sure now), I was already more than 40% there and 50 miles ahead of pace. Now I'm at 33% of my yearly goal again; still about 20 miles ahead of goal pace.

    And, as if to punctuate the decision, my new 50-mile GTD cap was in the mail when I got home today. Pretty cool, though I still hate wearing caps.

    Backstroke felt a little better today too; just have to keep sprinkling that into the work outs.
    Categories
    Uncategorized
  12. Hopeful!

    by , April 18th, 2012 at 11:19 PM (Elise's Fitness Fun)
    Well, I was quite shocked that I was not sore on Tuesday after the extensive weight workout that I did. I'm not going to get too excited about it though because the last thing that needs to happen is for me to be overconfident on my weights. Too easy to get hurt! I guess I didn't get sore because I am so well-rested after my two year taper.

    In any case, hit the weight room again today and did the following workout:

    5 minute warm-up on gauntlet

    Bench press: bar x 10, 70 x 6, 90 x 4, 100 x 2

    Lat hi row: 90 x 10, 100 x 6, 110 x 4, 120 x 2

    Hammer curls: 2 sets of 12 x 10

    Squats: Bar x 20

    3 sets of leg lifts in Captain's Chair

    I am somewhat hopeful that I will not have lost too much in the pool. I haven't totally been out of the pool, having done some workouts over the last couple of years. I just haven't done a meet in two years. Meet shape is quite another story. Guess I'll have to enter some this fall to see if I have any hope of getting back to a competitive level.
    Categories
    Uncategorized
  13. April 18, 2012

    by , April 18th, 2012 at 05:35 PM (Canuck Countdown)
    53 days until Day 1 of the FINA World Masters Championships

    Tuesday, April 17
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Recovery Workout!

    3 x (150 swim, 100 pull, 50 kick)

    4 x 150 kick @ 3:00 alt. 150 flutter and 150 IM (no flutter)

    24 x 25 @ :40 (4 drill + 2 swim, IM - i.e., 6 fly, 6 back, etc.)

    24 x 50, alt. 3 drill and 3 pull

    20 x 25 @ :40, IM order, every 5th one FAST!

    50 EZ

    Total Distance = 3850 meters (SCM)

    April 14-15
    Alberta Masters Provincials
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (25m)

    Day 1
    100 IM 1:07.
    100 Back 1:10.
    200 IM 2:29.
    100 Fly 1:06.

    Total Distance (including warmups and cooldowns) = 3000 meters (SCM)

    Day 2
    200 Back 2:33.
    50 Fly 29.5
    100 Breast 1:16.
    1500 Free 18:31.

    Total Distance (including warmups and cooldowns) = 3800 meters (SCM)

    For the most part, I'm happy with these swims. Most of these are my "off" events, but I just wanted to see how fast I could go with them.

    The 100 Back is a bit slower than I wanted (1:08-1:09), but I was taking 3 strokes into the wall (after seeing the flags) and that left me very close and scrunched up! I only took 2 strokes in the 200 backstroke, and that was much better.

    The 100 Fly is not nearly fast enough yet, but it was probably less than 10 minutes after the 200 IM. I'll swim it again at Nationals.

    I was told I looked too tight and too short in the 50 Fly - what else is new? I get choppy in 50s!

    I gave up mentally in the 1500 and then cursed myself for doing so when I saw the final time, because I know that I could have pushed just slightly more to go under 18:30; and probably just a bit more to go under 18:20.
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/12

    by , April 18th, 2012 at 04:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1;15
    4 X 150-50 free/50 stroke/50 free 2:45
    4 X 100 kick 2:15

    1 X 300 free-negative split- 4:30
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 300 IM -
    Two rounds. Short break between rounds.

    10 X 50 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  15. Midweek update

    by , April 18th, 2012 at 04:40 PM (Chowmi's Blog)
    Recap!

    Monday - off

    Tuesday - P90X 2nd "module", week #5, day 1: Chest, Shoulders, and Triceps

    This was really hard. I was still very tired from the meet but I did it anyway. By the end, I had this really, really weird and pronounced shaking in my arms! And since I am very double jointed, it was like a cross between the possessed body of Evil Dead and the Exorcist head turning, except it was my elbow joint.

    Ab ribber. I can sort of bicycle backwards, with extreme concentration, but only a few times and then it turns into the brake pedal motion again. But I think I am getting it!

    Wed - SWIM!
    I went to a real workout! About time, i've been paying my monthly membership!!

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    Warm up
    200 swim
    200 pull

    another 200 pull

    8 x 50 on 50
    descend 1 -4

    12 x 25's on :35
    odd: kick 1/2 UW
    even: fast
    Fins and mix kick stroke

    200 easy with breath control

    8 x 50 on :45

    200 kick

    14 x 25's on :35
    1 fast, 1 easy
    2 fast ,1 easy
    3 fast, 1 easy
    4 fast, 1 easy
    I built an IM

    300 easy pull

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

    I did most of the workout except lopped off a bit on the easy stuff and warm up. It was ok. Nothin' special.

    Next up: PlyoX tonight and maybe more real workouts the rest of this week. Very non-specific stuff for the next bit here.
    Categories
    Uncategorized
  16. Wednesday 4/18/12

    Wednesday 4/18

    AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY

    600 (200 FR/100 BR kick)
    5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)

    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 hold low red HR (1:00s, 25/10)

    12x50
    2 @ 1:00 FR kick
    2 @ :50 pull w/ buoy (focus on stroke count)
    2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count

    12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
    #1 - shooter
    #2 - 12.5 shooter, fast break out, 12.5 cruise
    #3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
    #4 - EZ

    12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)

    100 EZ

    Total: 3000

    Updated April 18th, 2012 at 07:28 PM by Calvin S

    Categories
    Swim Workouts
  17. Working the IMs

    It was another crowded morning at Riverbank, and today my usual lane was full of yet a different set of crazy-fast swimmers. My usual RB buddies were all there, plus 4 more of my Iceland-bound TNYA teammates looking to get in some LCM training, as well as other assorted regulars and local swimmers I knew. It was chaotic but fun. Here’s what I did:

    900 lcm warmup

    300 FR pace
    100 IM fast
    100 easy

    300 FR pace
    200 IM fast
    100 easy

    300 FR pace
    300 IM fast
    100 easy

    300 FR pace
    400 IM fast
    100 easy

    5 x 200, odds FR w/ paddles, evens FR/BK by 50s, working on maintaining fast turnover on BK

    400 warmdown + play
    Categories
    Uncategorized
  18. Wednesday, 4/18/12

    by , April 18th, 2012 at 01:43 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Recovery/distance day

    Warm up
    3 x 300 build
    - did free on 1st one
    - kicked #2, half with board and snorkel, half on back in streamline
    - pulled #3

    Main Set
    3 x 500/30 sr: continuous swim, free on smooth, back on strong 25's
    - 125 smooth/25 strong
    - 100 smooth/25 strong
    - 75 smooth/25 strong
    - 50 smooth/25 strong
    - 25 smooth/25 strong


    Pull Set
    400/10 sr, did free w/paddles & buoy
    300/10 sr, did back w/buoy only
    200/10 sr, did free w/paddles & buoy
    100/10 sr, did back w/buoy only

    Total: 3400 yards
    Categories
    Uncategorized
  19. 04.18.12 - Wednesday workout

    by , April 18th, 2012 at 12:06 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    5 Times through:
    * 300 Pull - 3:30 (3:20 - 3:25)
    * 50 Easy - 1:30
    * 100 IM Kick - 2:00
    * 50 Easy - 1:30
    * 100 Stroke - 1:30 (Shoot for 1:10 - Br - 1:20, Bk - 1:25, 3 x IM - 1:15, 1:13, 1:13)
    * 100 IM Kick - 2:00
    * 50 Easy - 2:00

    100 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  20. Taper Wk 2

    by , April 18th, 2012 at 11:38 AM (The Labours of SwimStud)
    Well, I'm finally feeling recovered from the weekend at zones and reflecting on my accomplishments so far this season. I took one of Fort's (AKA EvilSprintDiva) workouts and pared off a chunk of yards to suit my plan.

    Warm up:

    400 choice
    4 x 25 shooters @ :20 RI
    4 x 25 no breath free @ :20 RI
    4 x 25 scull

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = EZ speed @ 80%
    50 EZ between each round
    #2 was BR

    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- focus on perfect breakout and nailing the finish
    #2 Was BR


    100 EZ

    Total: 1800
    Categories
    Uncategorized