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  1. Lots of rest

    10 min choice

    4 x 100 IM drill w/10

    4 x 50 kick @ 60 descend
    rest 60
    4 x 50 kick @ 60 descend

    9 x 200 @ 4:00
    #1 175 smooth, 25 sprint
    #2 150 smooth, 50 sprint
    #3 125 smooth, 75 sprint
    #4 100 smooth, 100 sprint
    #5 100 smooth r/10 100 sprint
    #6 150 smooth r/10 50 sprint
    #7 175 smooth r/10 25 sprint
    #8 200 smooth
    #9 200 sprint

    100 ez

    Turn and streamline work as a continued warm down.

    3300

    I would have loved to have been able to mix in some stroke or IM's on the set of 200's but decided not to rock the boat. There was plenty of rest for some fast swims. I think I am getting in better shape. I am not as winded after the fast swims. Maybe I am not pushing it hard enough.
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  2. Tue Feb 28, 2012, SCY

    by , February 28th, 2012 at 12:43 PM (Ande's Swimming Blog)
    Tue Feb 28, 2012, SCY

    sore from a light lift on Sunday

    Today is my appointment with the hand surgeon in San Antonio, no cutting just talk.

    Whitney Coached
    SCY UT Swim Center: main pool, center course and warm up area
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside Tyler, Max, Chris, Ned & James

    Warm Up
    swam fr held around 40's per 50
    went 800

    Main Set

    100 fr fast off blocks
    cruised it
    went :57

    200 swim down

    100 bk fast off blocks
    went :62

    200 easy

    100 IM fast
    went 60

    100 easy

    100 IM fast
    went 60

    025
    050
    075
    100
    125
    150
    175
    200

    200
    175
    150
    125
    100
    075
    050
    025



    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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
  3. DAM SCY Meet

    by , February 28th, 2012 at 11:09 AM (Random Nonsense)
    In event order:

    100 Free: 55.11 (26.55)
    50 Free: 24.91
    200 Free: 2:04.29 (29.22, 31.55, 32.27, 31.05)

    I am not positive that I have been faster in practice in the 100, but the 50 and 200 I definitely have. These are not the slowest meet times I have swam as a master, but they are getting pretty close to my first meet back times.

    Not really surprised. My training is not where near the level it was at the beginning of January. Looking at my flog, there is a huge gap in Jan and again in Feb. The big impacts seem to be kicking and racing. They really go hand in hand for me. If I am not focusing on swimming fast, my kick doesn't get much work in practice. Sprinting is an acquired skill for me (like pacing is an acquired skill for others) and you can see from my splits, I went out too slow most obvious on the 200.

    Nothing is really going to change for this season. I am tossing the idea of Zones as a target meet (3 trips between now and zones) and I am not going to Greensboro (11 days in Europe in April).

    Some meet entertainment

    Me to chowmi: Do you have any advice for the 50?
    chowmi: You should try kicking.

    Martina Moravcova set the women's 50 free pool record at 36, breaking her old pool record set in her 20s with a 22.93 (old record was 22.94 iirc).

    No men beat Martina. Closest was a 22.98 by Steve Unruh.

    My training partner Josh had the 3rd fastest time overall in the 50, 2nd fastest 200 and fastest 100 (frees). This is good for me, as I have a much better training partner than he does.

    Usually I am the only person from my team to attend this meet, but a ton of people turned out this year. It was a quite enjoyable meet because of that.

    Walnut Creek Intensive Training Camp

    This starts Friday and I am a little concerned. The lactate clearance test is Friday, and I am pretty sure I am going to fail. It will be great to get feed back on all my strokes, velocity analysis of my freestyle and have my handed to me 3 days straight, but I am a little sad I am not in better shape for the camp.

    And of course my flight gets home at midnight Sunday, so I will promptly miss the first practice back Monday morning. I really really need to force myself to go because several 10k days followed by a 3 hour flight and not enough sleep will result in my needing to be tossed in the pool to work the kinks out. If someone would like to gift me some willpower...

    Zones

    I was going to shave, tapper and only swimming the 50, 100 and 200 free, but instead I might swim the max events focusing on the 100s. Still thinking about it at this point.
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  4. 02.28.12 - Tuesday workout

    by , February 28th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 86. Wore my Nike jammer.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I did 2 x IM, 1 x free)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (Optional rest on second - did not rest)
    1 x 100 - 1:10
    50 Easy
    Felt OK through this one. Wasn't sure how I would make the second harder one though.

    3 x 100 - 1:20 (Optional stroke - I did free)
    2 x 100 - 1:15
    1 x 100 - 1:10 (hanging in there but hurting)
    3 x 100 - 1:15 (made 2, missed last one by a couple seconds)
    2 x 100 - 1:10 (Optional rest on second - took the rest)
    1 x 100 - 1:05 (Made it!)
    50 Easy
    I should be able to do this but just didn't have it today. I kind of like these sets. Changing the speeds keeps it from getting too boring.

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 - 1:35 (Optional IM - Just did free)
    2 x 100 fly - 1:30 (just about made this... closest I've ever been)
    1 x 100 - 1:25

    200 cool down

    (4200 Total)
    Categories
    Swim Workouts
  5. back in the real pool

    by , February 28th, 2012 at 08:34 AM (Mixing it up this year)
    Getting back to real life. Felt real slow today.

    My shooters were horrid. Then again they were never good to begin.

    500 free
    8x25@:40 shooters came to surface at 12.5
    8x25@:40 1 breather w/paddles
    4x50@1:15 torque drill free w/paddles
    8x broad jump then push off bottom good SDKs
    50 EZ
    4x25 mid pool shooters to wall the cruise back to mid pool
    50 EZ
    6x25@1:00 burst + cruise. 2 back spin drill, 2 fast hands breast, 2 fast hands free the back drill was slow turnover too me
    100 EZ
    3x(5x50 w/zoomers)@1:30 -- easy 50 after each round
    1-5 free 6/7/8/9/10 fast strokes
    6-10 fly 6/7/8/9/10 fast strokes
    11-15 free 6/7/8/9/10 fast strokes
    100 EZ

    Total 2750 yards
    Categories
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  6. Lactate threshold Monday...

    by , February 28th, 2012 at 12:48 AM (Alex's swim journal)
    What does today's swim have to do with the Venus de Milo?

    Click image for larger version. 

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    Somewhat ambitious workout for me today: 4600 SCY/92 minutes; lots of speed and threshold work; only about a kilometer of this 4K+ workout was easy swimming... the rest was between :38 and :46 per 50 pace (:45 is my lactate threshold pace, I think).

    Warm-up:
    500 free EZ (8:45)

    Main sets:
    20 x 50 on 1:00 (first 5-6 in :40-:41, the rest in :38-:39)
    4 x 200 on 4:00 (2:56, 2:58, 3:00, 3:00)
    200 breast
    4 x 200 on 4:00 (3:00, 3:03, 3:04, 3:01)
    200 breast
    2 x 200 on 4:00 (3:07, 3:04)
    100 breast
    5 x 100 on 1:45 (all in 1:30-1:33)

    Cool-down:
    100 free EZ

    I was really disliking the 200s toward the end... my arms, shoulders, and lats felt like they were made of stone on the last couple. I think I found Venus's missing arms! I originally planned to do 12 200s in total, but switched to 100s halfway through the last set b/c the lactate was really starting to build.
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  7. Pentathlon/Decathalon results

    by , February 27th, 2012 at 11:58 PM (Chowmi's Blog)
    I think I did pretty well! My overall time was not as fast as last year, but I must admit I didn't work it as hard this year, except the 50 free. I went smooth swim good dives on the 50's and just get through the 200 IM. Fast on the 50 free, and then sprint the 25's and strong on the 100 IM.

    I wore a full length FS Pro zip back and a LZR recordbreaker back over it. But it was really too tight and hurt me in a really bad way on the mystery IM! I took off the LZR after the mystery IM. I could hardly move in the first 3 events! Bobby asked if I was ok after the fly. I think I was so squelched in I could barely kick and turn or breathe.

    50 fly 29.7 smooth
    50 back 30.7 smooth
    200 IM 2:31.40 really smooth
    50 breast 37.2 smooth ah, relief. I can move in just one suit.
    50 free 25.3 blasto! age groupers that I race against came in to watch so I had to give 'em a good show! Plus, another fast girl didn't do the mystery IM or breast, but I still wanted to beat her!

    25 fly 12.77 fast
    25 back 15.66 whoops, kind of asleep on this one!
    100 IM 1:05.62 strong. ok, I was faking like I was going fast
    25 breast 15.86 fast
    25 free 12.02 fast

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

    That was fun! The key is to go smooth on at least the 50 fly, 50 back, and 200 IM or else you will be in big trouble. Once you are past the 200 IM, it is downhill! The 25's aren't bad and you can make the 100 IM after any 200 IM!

    I wonder if Bobby will change up the events next year or keep the events. At this point I think he should keep it the same. The mystery IMs are the best.

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

    Today I didn't swim. No way no how was I going to get in the pool today. I did 35 minutes of my vasa and a bit of drylands today. A little bit is better than nothing!

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

    I just can't decide on what to swim at our zone meet. I'd like to throw in a fun-event. I may swim the 200 IM at the end of the meet for fun. I have not swum a sanctioned non-mystery 200 IM since circa 2002 in SCY. Will I remember the order????
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  8. Monday, February 27, 2012 5:00am & 5:00pm

    by , February 27th, 2012 at 11:25 PM (Fast Food Makes for Fast Swimming!)
    Today started off a little rough. I spent the afternoon of Saturday, and the afternoon of Sunday, cutting down a small maple tree, removing the stump alongside my driveway. (This is called dryland training).
    I then began digging next to where it was to prepare for the repair job on the irrigation pipes that were broken over the winter. I have to fix it before the water comes, or I'll be in a world of hurt. There's no shut off valve on my property either, which I'll have to add one one day when I actually find out where the water lines enter my property. Long story short...I figured out that my irrigation, and the neighbors irrigation has been pirated from the main line across the street...thus the reason for some dumb dumb to not install a shut off valve over here!! Good news....free irrigation water. Shhhhh...

    A.M. Workout:

    This was mostly all nice and easy stretch out the back and arms workout today...very sore from yesterday!

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ :10 rest

    4 x 150 Free stretch out @ :15 rest

    4 x 100 Free stretch out @ :15 rest

    ---------------------------
    2500 Yards

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

    P.M. "Swim" (kind of a workout)

    As we were on deck waiting for the session to get started, we counted heads and had 4 adults waiting for the 1 lap lane. UGH! I knew this was gonna be a sucky day at this point.

    Monday/Wednesday at the YMCA has the first 2 lane area setup for general swim lessons. The next 3 lanes are used by the advanced swim lesson group (that my daughter is a part of). Well, this session, they have 18 kids enrolled vs. the normal 12 kids, so they get to use 3 lanes instead of the usual 2 lanes.

    That leaves 1 lap lane left over for whoever shows up for lap swim for the first hour. Most days, it is only me, or sometimes one other person will share with me, and I can rock and roll my evening swims that way.

    Well, tonight was a different story. There was me, "Army-Water-Training-Boy", "Kicks-Really-Wide-Breaststroke-Man", and "-lady-who-kick-even-wider-than-'KRWBM' ".

    Army Guy was doing all sidestroke, which really sucks, because when you are going to pass, all of a sudden comes a backward ninja-kick to the side/groin/ribs/etc.
    Wide-Breaststroke Man (and Woman) were also to be watched very carefully as well...luckily I was able to avoid these, but the sidestroke kick came out of the blue a few times. I'm not used to swimming with someone doing sidestroke!

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board

    Revenge of the swimmer set:
    16 x 25 Fly @ ~ :15 rest or so, depending on where I could fit it in. Did a lot of SDKs at times, which I can admit that I HATE doing SDKs on my fly. My power comes from my upper body, not my legs.

    100 Free

    Army Guy and Breaststroke Kick Man got out here, so I was able to rock and roll for a little bit. Did:

    2 rounds of:
    • 200 Free Pull @ 2:30 (2:15s)
    • 100 Free Pull @ 1:15 (1:07s)
    • 50 Free Pull recovery @ 1:00
    Then, 2 more people came in to lap swim (back up to 4 in the lane).

    1 x 500 Continuous Kick w/ board
    Is it wrong that I was passing most of the people in my lane during this??

    ---------------------------------
    3200 Yards

    Now that I think about it...the reason the lap lane was so bad was not because of the other swimmers...it was because I was in there. If I wouldn't have been there, all the other swimmers would've been pretty close to each other's swimming abilities, so this whole mess was my fault (or the Y's for only having 1 lane available).
  9. Watching Sr.Champs this weekend 02/27/12

    by , February 27th, 2012 at 07:42 PM (Workout Swimmer)
    Went to Orlando to watch Sr.Champs for our area. It was awesome! We had Peter Vanderkay, Ryan Lochte, Sebastian Rousseau, Connor Dwyer, both the Fraser brothers, Malcolm Hosford, Benedict Hesen, Roman Sludnov & that is all I can remember of the Olympians - we also had Rebecca Mann - who is a REALLY fast 14 year old from Chicago, training in Clearwater - she blew the doors off everyone in the 800 m free w/ a 8:37 - 2 sec slower than her best, but still about 17 sec faster than OTC. She was totally amazing. Superboy swam very well too, although he did get beat by Benedict & Roman & Malcolm on the 100 breast, lol. An Olympian he is not, although he did well enough & turned in some very fast times - made finals on both the breasts and 400 IM & best times on all three.
    Obviously I haven't swum in a few days (I never am in the mood at these things, just exhausted from sitting on the stupid bleachers all morning & the night before) so I did doubles today (another nice day off) to work off the 2 Krispy Kreme donuts I ate on Saturday at the Millennia Mall. THAT place is freakin awesome & I sure wish I had the money to actually spend there!! Anyways, todays workouts:

    Morning -
    600 back/free
    600 pull
    300 kick
    6 x 100 pull on 1:30 Very stiff neck this am, had trouble going much fast than a 1:24 on these.
    100 easy
    16 x 50 @ 1:00, descend in groups of 4 (last 4 breast on 1:05)
    100 easy
    300 various
    Total: 3400LCM

    Lunch time-
    100
    12 x 75 on 1:15, 50 free, 50 other
    200 free
    150 IM twitch
    100 free
    50 kick (breast)
    100 free
    75 IM
    50 free
    25 breast kick
    100 free
    75 IM
    50 free
    25 breast kick
    100 easy
    6 x 150; 50 free 50 kick 50 free - I really punched this - on 2:20 - and was pleased with my times
    50 easy
    Total: 3000LCM
    Grrrand Total: 6400
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  10. February 27, 2011

    Warm-up (1000)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim

    Kick (700 set / 1700 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter
    6 x 25 underwater SDK w/fins @ :45

    Main Set (2000 set / 3700 total)
    4 X 100 1:30
    4 X 200 2:55
    4 x 50: active recovery on :45, :50, :55, 1:00
    4 X 100 1:25
    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (500 set / 4200 total)
    6 x 50 hypoxic @ :30 sec rest
    breaths per 25: 1:0,0 2:1,0 3:0,1 4:0,1 5:0,0
    200 easy

    * 4200 total *

    ************************************************** **********

    I was hoping that today would feel better than the last couple of days, but this cold still has me in its grips.
    Categories
    Swim Workouts
  11. Mon Feb 27, 2012 Doubled today & swam Fri, Sat & Sun

    by , February 27th, 2012 at 04:46 PM (Ande's Swimming Blog)
    Mon Feb 27, 2012 , SCY

    lower back / left hip pain is noticeable but tolerable

    This weekend I had fun following
    1) TX HS State &
    2) UT at Conference UT didn't fully rest, some swimmers didn't shave

    swam Fri, Sat, & Sun

    Fri FAST FRI Feb 24
    main set:
    10 x 100 fr on 5:00 FAST
    odds free dove went 54"s
    evens choice, kick, no board from a dive,
    went 65's & 60 on #10

    Sat
    missed warm up
    main set was 3 rounds
    part was swim as far as you can in 6:00 followed by other stuff,
    swim further each round.
    did 500's on 1st & 2nd
    3rd round cruised a 5:21 500 rested till 5:25 then pushed off & swam another 50

    Sun
    swam easy
    skipped stuff

    LIFTED WEIGHTS AT SMAC
    1st lift in 3 months, tried to lift light but I am still sore.


    Tommorrow is my appointment with the hand surgeon in San Antonio, no cutting just talking.

    Whitney Coached
    SCY UT Swim Center: diving well (warm)
    6:30 - 8:00 dove in 6:31
    wore Speedo endurance jammer
    trained with Nate Ned & Kellie
    beside Larry, Kevin, Tyler & Todd

    Warm Up
    400 FR / 100 RA / 100 k / 400 FR / 100 LA / 100 k

    Main Set

    8 x 025 on 0:20 right into
    8 x 050 on 0:40 right into
    8 x 075 on 1:20 right into
    8 x 100 on 1:20

    8 x 200 fr on 2:40
    odds smooth L & L
    evens strong (i was heating up & hurting so I skipped stuff)

    50 BR fast off blocks went 31
    felt weak & sluggish

    ~ ~ ~ ~ ~ ~

    Decided to do my 1st double for February today

    Trained with Korey & Bob
    Beside Jon to my right & Guy & ?? on my left
    same sets: swam in diving well

    did 8 x (25, 50, 75 & 100 on 20 base)

    did the 8 x 200 fr & didn't skip anything but swam smooth the whole way, felt like I was on the verge of a left calf cramp, went 2nd behind Korey


    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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
  12. Monday, Feb. 27

    by , February 27th, 2012 at 04:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    32 x 25
    odds = easy speed/up tempo @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3300

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

    Felt a little draggy at first after the weekend off. But better as I went along. Still tired though. Going to cut the amount of fast swimming quite a bit during this recovery week. I think I might be coming down with something. Really hope not!

    Re-reading my blog from last year I see that March was the month of the stretch. That seemed to work out fairly well, so I may try to do it again.

    Just saw this on FB: http://www.swimmingworldmagazine.com...nZrz0.facebook. I guess KPN got to the NR before I had another shot at it. This may change what I swim at the Albatross Open.

    Updated February 27th, 2012 at 07:07 PM by The Fortress

    Categories
    Swim Workouts
  13. Monday, Feb. 27

    by , February 27th, 2012 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00

    Main Sets:
    -- used fins

    5 x through
    50 back + 50 back kick @ 1:45
    50 breast @ 1:00
    50 EZ

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Rich A. set from workout #2 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=20266"]U.S. Masters Swimming Discussion Forums[/ame]

    24 x 25
    odds = easy speed @ :30
    evens = easy
    -- did the odds 4 of each stroke in reverse IM order
    -- free, 12s, breast, high 14s, back, high 11s, fly, 12 highs
    -- really liked this set; it's a great set for a recovery week or when resting for a meet
    50 EZ

    2 x (25 AFAP back shooter + 75 EZ) @ 3:00
    -- went high 8s

    8 x 25 @ :45
    odds = front scull
    evens = long breast pullout
    50 EZ

    Total: 3100

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

    Felt a little draggy at first after the weekend off. But better as I went along. Going to cut the amount of fast swimming quite a bit during this recovery week. Still think I might be coming down with something. Really hope not!
    Categories
    Swim Workouts
  14. Workout 02/27/12: all we had would be all for naught

    by , February 27th, 2012 at 04:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK

    go two times through:
    - 200 Pull on 3:00
    - 100 Kick on 2:00
    - 4 x 50 IMO on 1:00
    (did FR first round, BK second)

    500 Noah's Ark with paddles
    100 ez

    4 x 100 FR on 1:20 Quarter's strong
    4 x 75 on 1:10 (FR/Stroke IMO fast/FR)
    4 x 50 on 1:00 (IMO: 25 drill/25 fast)
    8 x 25 on :30 (odds: perfect FR, evens: IMO fast)

    50 ez into
    100 IM for time (went 1:12.28) into
    50 ez

    200 loosen (skulling and such)
    (solo/Rec/3500yds/65 min)
    ------------------------

    I am surprised by the yardage total there as I did not feel great in the water today. I did manage to get in 1100 yards before work on Friday (which tipped GTD over 50 miles - new cap coming ), but remained dry until today. I just couldn't "feel" the water today, and my times were not that spectacular. Might have the start of a cold?

    Anyways, I had a good weekend. On Saturday after work I went with the family to meet Zion, a Gospel Hip Hop artist ("rapper") at my son's school as part of a program our local newspaper is doing to benefit the schools. He preformed some of his music and also shared a message from James 1:21-25 challenging us be doers of the Word, not just hearers. We were able to talk with him afterwards and support his ministry by buying some goods, and I was able to snap this picture of my son and wife with Zion:

    Click image for larger version. 

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    If you like hip hop, you might find yourself blessed by checking him out.
    Categories
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/12

    by , February 27th, 2012 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    8 x 25-half blast kick/half swim- :45

    12 X 50 1:05
    #3-6-9-12 are fast

    3 X 200 broken(choice) 4:30
    Broken :10 @ 100
    1 X 100 easy

    1 X 300 IM 5:10
    4 X 75 1:20
    Three rounds.
    75's: #1-50 free/25 fly, #2 50 free/25 back #3 50 free/25 breast #4 75 free

    OR

    1 X 300 free 4:30 4:00
    6 X 50 free :45 :40
    Three rounds. Round 1 intervals left, rounds 2/3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  16. Monday February 27.. The Eney Meanie!!

    by , February 27th, 2012 at 11:40 AM (The Labours of SwimStud)
    Took this one from Eney via Fort's thread. It was fun. Even though I had to battle noodlers in the last set...

    Warm up/Transition:

    400 choice

    2 x through:
    4 x 75 K/D/S @ :15 RI
    4 x 50 @ 1:00
    odds = EZ
    evens + build

    Speed Sets:

    6 x 50 w/fins @ 1:00
    odds = titanic or zombie backstroke kick
    evens = sail backstroke drill
    50 LAL ("long and lovely")

    4 x 25: EZ/90%/EZ/100% @ :45
    100 LAL

    6 x 25 w/fins "shoot to speed" (15 UW and sprint to wall) @ :45
    100 LAL

    8 x 25 shoot to speed @ 1:00
    100 LAL

    10 x 25 @ 1:15-1:30
    swim to mid pool and do a flip turn. swim to bottom of pool and squat jump off bottom dolphin kicking to top. from dead start, immediately sprint to wall
    200 LAL

    Total: 2800

    Updated February 27th, 2012 at 02:39 PM by SwimStud

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  17. Stepping 'er up.... 2400 yds

    by , February 27th, 2012 at 10:33 AM (Nobody Special)
    * No pain or numbness whatsoever during the swim this morning. Feels like I'm definately on the tail end of this thing - but gotta be careful and not come back too hard too fast.

    *This morning's workout:

    100 warm up

    5x100 free (w/o fins) 2 m int

    10x50 back/free (rotating 50s w/fins) 1 m int

    8x50 kick (w/fins) 1 m int

    1x200 free (w/o fins) 4 m int
    1x200 free (w/ fins) 4 m int
    1x200 free (w/o fins) 4 m int

    6x50 free/hypoxic (1 breath per lap w/fins) 1:15 int

    100 warm down
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    Swim Workouts
  18. 02.27.12 - Monday workout

    by , February 27th, 2012 at 09:47 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp still at 86. Wore my Nike jammer.

    SCY

    400 Warm up

    400 Free - 6:00 (5:00)
    5 Times through:
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Br - :55
    Break

    400 Free - 5:40 (4:55)
    400 Free - 5:20 (4:55)
    400 Free - 5:00 (4:49)
    50 Easy
    Made the first 400 Free on 5:00 so I figured I'd take a run at making them all. Problem is I got a little cooked and didn't have much for...

    500 free timed (5:59)
    Just ran out of gas and everyone dropped me.

    200 cool down

    (4000 Total)
    Tags: 500, free, timed
    Categories
    Swim Workouts
  19. Recovery swim... "body electric"

    by , February 26th, 2012 at 10:32 PM (Alex's swim journal)
    Went to the Y today just to get in a recovery swim... to loosen up a little. Ended up doing 3000 (SCY) in all.

    "The swimmer naked in the swimming-bath, seen as he swims through
    The transparent green-shine, or lies with his face up and rolls
    Silently to and from the heave of the water"
    --Walt Whitman from "I Sing the Body Electric"

    No, I wasn't naked and the Y's pool, gratefully, did not have a "green shine"; but I love that line "Silently to and from the heave of the water."

    After the first 1500 I was actually feeling really good (considering the 7000 I did yesterday), but I kept it at a really EZ pace the whole time. A long sauna, steam, and shower had me feeling like I'd purged myself of all toxins by the time I left... it's difficult to describe the feeling I had as I walked back out to the parking lot on this sunny and mild (by our standards) afternoon. Warm all over, pleasantly fatigued, clean! Whitman's "body electric"?

    "...The thin red jellies within you or within me, the bones and the marrow in the bones,
    The exquisite realization of health;
    O I say these are not the parts and poems of the body only, but of the soul,
    O I say now these are the soul!"



    Can't wait to see what the week brings!
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  20. February 26, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 2:00 50 catchup / 50 swim
    4 x 100 @ 1:50 25 catchup / 75 swim
    4 x 100 @ 1:40 swim DPS

    Main Set (1050 set / 2450 total)
    6 x 25 @ :45 underwater SDK w/fins
    4 x 25 free drill @ :30
    4 x 100 @ 2:00 DPS free, no breathing in or out of turns
    went 1:15 - 1:18
    4 x 25 stroke drill @ :30
    2 x 100 stroke @ 2:10
    4 x 25 no breath @ :30

    Kick (550 set / 3000 total)
    4 x 100 @ 1:25 flutter w/fins
    6 x 25 @ :45 underwater SDK w/fins

    200 easy

    * 3200 total *


    ************************************************** **********

    After yesterday I clearly need a recovery day so I planned a 3500-4000 workout, but ended up only going 3200 because I was so tired. I keep thinking that damned cold must be almost over but I have had it for more than a week now. Daughter #1 has had it two and a half weeks so I might have a ways to go :-(. I really hope I can shake it before the Walnut Creek Masters intensive training camp this weekend!

    Updated February 27th, 2012 at 06:26 PM by eric.carlson

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    Swim Workouts