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  1. Friday, Sept. 16, 2011 5:00am & 5:00pm (Doublin')

    by , September 16th, 2011 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    5:00am practice:

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Kick w/ board @ :30 per 25
    not sprint, but not ez either
    25, 50, 75, 100 (1:40), 100 (1:37), 75, 50, 25

    Free @ :30 base + :15
    25, 50, 75, 100, 100, 75, 50, 25
    100s was 1:08 & 1:09


    Fly @ :30 base + :25
    25, 50, 75, 100, 100, 75, 50, 25
    didn't keep track of times, just swam it and survived.


    5 x 100 Free Pull @ 1:30 (cruised and held 1:08s)
    ------------------
    2600 Yards


    Just went for a nice'n easy day today. Nothing too intense. Borrowed the main set (25-100-25) from our masters group practice and modified to my liking. A lot more kick today than normal. Ucky Poo!!

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

    5:00pm (took just over an hour)
    Afternoon Double Up: I'd been thinking throughout the day how to best kill myself in the pool tonight, and I think I did a pretty good job of it!
    This workout was just me in the pool with the lifeguard on deck. No one else there until about the 3000 yard point. Very nice!

    Warmup:
    200 Free
    100 Kick on back
    200 Free Pull
    200 Back (I don't know why)
    100 Kick on back
    200 Free Pull

    Let the fun begin: (no rest, stay on interval)
    4 x 100 Free Pull @ 1:15 (held 1:06/1:07s)
    2 x 200 Free Pull @ 2:30 (2:15, then 2:12)
    1 x 400 Free Pull @ 5:00 (4:22) VERY happy with this time.

    100 EZ

    This is for Q-Brain (or whatever new name has been given to him):
    4 x 100 Free @ 1:10 (went 1:05, 1:07, 1:08, 1:09)
    I quit at 4 just because I basically came in at the interval. I was planning on going till I missed, and I figured that was close enough. He challenged me to get 30x100s by December...will work on it.

    100 EZ

    1 x 400 IM for time - went 4:56
    Fly hurt at the 75 or so, split 1:06 @ 100
    Back was somewhere around 2:28
    Breast about 3:51
    Free came home in around 1:05. this made me feel good about my training.

    100 EZ

    Almost got out here, but thought...MUST..GET...4...K...

    8 x 75 (Stroke, Free, Free by 25s) @ 1:00
    2 of each stroke, IM order

    100 EZ
    ----------------------
    4000 Yards! + 2600 Yards from the a.m. = 6600 Yards for the day.

    This wrapped up my 8th swim of the week, with a planned #9 tomorrow at the lunch hour. Bring on Mesa and PWB!! I'm ready!
  2. Friday 9/16

    by , September 16th, 2011 at 07:15 PM (The Labours of SwimStud)
    Had a fun workout this morning...did a little bit of everything:

    Warm Up
    600 FR/BK by 100
    10 x 50 K 1:30
    10 x broad jump, squat streamline push off in 12ft
    100 EZ

    IM Set
    5 thru
    100 IM 2:00
    100 FR 2:00

    BR Set
    5 thru
    50 K 1:10
    50 P 1:10
    50 Swim 1:00
    50 EZ FR

    Kick
    500 Fin kick FR/FLY by 50 with fins

    Cool
    300 EZ
    Categories
    Uncategorized
  3. Sept. 15-16

    by , September 16th, 2011 at 06:46 PM (The FAF AFAP Digest)
    Thursday:

    Bikram, 90 minutes:

    This was the first class since re-starting post-taper that I haven't felt like flying out of the room to grab more water or air. A comparatively easy class. My back seemed tighter than usual, but was probably from the lactate dolphin kick set.


    Friday:

    Swim/SCY/Solo @ Mason

    Warm up:

    700 various

    10 x 25 shooters on back with fins

    8 x 50 burst 15 + cruise
    (2 free, 2 back, 4 dolphin)

    Speed Sets:

    4 x (50 AFAP w/fins + 150 EZ)
    -- Didn't look at clock for intervals. Hit the hottub after the first two b/c I felt tight, then got back in.

    #1 fly, 25
    #2 fly, 25
    #3 fly-back, low 26 (bad turn)
    #4 breast, 31

    -- Fly felt dreadful again -- very choppy and forced. But at least the flys were faster than I went last week.

    4 x (25 AFAP + 75 cruise)
    -- Did SDK on back from a push, no fins
    -- Went 13s, pretty good. I noticed Ande went 11.2 from a dive. Maybe I'll try that sometime.

    100 EZ

    Total: 2650

    15 minutes of tubbing

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

    There are still no blocks up at Mason.

    Still do not feel speedy. Well, my kick feels speedy but nothing else. Dolphin kick, the fifth stroke, has apparently become my best stroke. My fly feels particularly foreign. Hopefully, it will come around with more fast pace and easy speed work. (I haven't felt mentally or physically up to longer fly distances yet.) And I've only been at the speed work for a couple weeks. I resisted the urge to do parachute work.

    I am also trying to resist the urge to make Fort Son feel guilty. One of my masters swimmer friends (and former secret nemesis) has a son rowing crew at another college. He skypes several times a week and texts her every day. I have yet to hear how orientation is going or whether he likes his roommate. No, wait, I did get one text asking if he could use his credit card for something. (rolls eyes)
    Categories
    Swim Workouts , Yoga
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/19/11

    by , September 16th, 2011 at 04:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    10 X 50 kick 5 on 1:00 5 on :55
    1 X 50 swim

    4 X 50-1 of each- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke-(no free) 1:00
    1 X 100 best stroke 2:00
    4 X 50 free :45
    1 X 100 free -

    4 X 200 3:00
    1 X 200 fast 3:00
    4 X 100 1:30
    1 X 100 fast 1:30
    4 X 50 :45
    1 X 50 fast -

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  5. A little sprinting mixed in

    This morning I worked out at the Y with my friend Rondi. We had a lane to ourselves the whole time, and made up our main set together after warmup because neither of us had come with a workout in mind. We both ended up liking itóso much so that we did a round more than we had initially planned! Hereís how it went:

    1000 scy warmup

    6 x 50 FR @ :45, desc. 1-3 and 4-6

    5x thru
    350 moderate @ 5:00
    :30 rest
    4 x 50 @ :50, odds 25 sprint / 25 easy, evens build to sprint
    [On the very last round I did the 50s kickóI figured 300-odd yards of sprinting was plenty since I hadnít done much of it lately. I did like how the sprinting felt like a reward for doing the long swim on each round.]

    100 easy

    650 various FR drill

    300 pull + warmdown + play

    I was so happy walking over to the Y early--it was such a clear crisp morning, with the still-nearly-full moon up in the sky. Iíve been impatient for some fall weather to come along, and now it finally has. Iím looking forward to a nice fall beach day tomorrow!
    Categories
    Uncategorized
  6. What a different a partner makes

    by , September 16th, 2011 at 01:34 PM (Random Nonsense)
    You can call me Slacky Slackerton today, at least on the sprint set.

    Warm Up
    - 400 free
    - 200 kick w/ fins
    - 4x100 on 1:20 (1:17-18! obviously not warmed up)
    Main Set
    - 1650 for time (F!)
    -- 20:07
    - 100 ez
    Sprint Set
    - 4x25 on 40
    - 4x25 on 35
    - 4x25 on 30
    - 4x25 on 25
    -- :13, some :14s, the rest :15s maybe :16 by the end
    Cool down
    - 150 ez

    For the 1650, I planned to hold around 1:15 and pick up the pace toward the end. It worked out to be slight faster than 1:15 the whole time and hold on at the end, but that is probably my fastest 1650 ever. The pool was set up for competition, which means I could see the pace clocks while breathing (they are at the ends of the lanes normal setup), and it was easy to set and maintain pace.

    Then the sprints... I finished the 1650 and started the sprint set well before everyone else, no Josh today, so it was very solo. The times were on the good side, but I didn't feel I pushed as hard toward the end as I would have if someone would have been next to me. Such is life.

    After training for the Roughwater, I have noticed it takes me forever to get warmed up. Maybe I just never noticed it before, but I really think during a normal practice I could put on some speed after 500-800 yard and now it is more like 1500. The initial pace during the 1650 was quite uncomfortable initially even though I held the same pace throughout. Maybe I am just getting old.
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  7. Friday, 9/16/11

    by , September 16th, 2011 at 12:18 PM (A comfort swimmer's guide to easy swimming)
    Swim was a good one! I still have some soreness in my arms and shoulders but it doesn't seem to be affecting my swim practice.

    SCY
    Warm up:
    200 choice
    - 100 free/100 back
    200 IM Drill - Kick
    4 x 50/50 build each
    - did free at around 40's

    Main Set:
    6 x 75/1:30 IM - no fins
    - doing these at 1:13-14. would be faster if I didn't suck so bad at breaststroke!
    6 x 25/40 streamline kick - no fins
    - All on back. was doing these around 28-30
    - was going uw with 10-12 sdk then flutter on surface to wall.
    6 x 75/1:15 desc 3
    - all free, went 60->55 both rounds
    6 x 25 Free/20
    - should have changed interval here. by the last 2 was not making it. touch, look at clock and go after the 1st 2.
    6 x 50/2:00 from blocks
    - went 30-31 on all.
    6 x 100/1:45 75 free - 25 strong stroke
    - for last 25 went back on 1-3 and fly on 4-6. times around 1:24-26
    6 x 50 drill
    - odds free, evens back, did 1-2 DPS, 3-4 fist, 5-6 1 arm

    Warm down
    100 easy free

    Total: 3100 yards
    Categories
    Uncategorized
  8. FAST Fri Sep 16th, 2011 SCY

    by , September 16th, 2011 at 11:42 AM (Ande's Swimming Blog)
    FAST Fri Sep 16th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Thu Trained but didn't blog
    swam with Todd the Breast stroke god
    4 x ??? on 3:15 did 275
    4 x ??? on 2:10 did 200, 175
    4 x ??? ON 1:05 did 100's
    made all the above
    at the end of practice did a
    25 FR K fast with a board from a belly flop dive
    went 12.9

    going to ACL fest today, Saturday & maybe sunday, plan to work out tomorrow

    didn't sleep well last night & Wed night

    Whitney Coached
    UT, main pool scy
    6:00 - 7:30 dove in 6:10ish (got delayed by paperwork at check in desk)
    wore training jammer
    swam with Mike, Todd, Jim, Larry Ned & Chris

    WARM UP
    assigned 2k swim till 6:30
    did easy 50's

    Main SET: scy

    3 rounds of
    50 fr fast on 2:00
    50 no fr fast on 2:00 did fly
    50 k fast on 2:00
    100 fr fast on 3:00
    100 no fr fast on 3:00 did IM's
    100 k fast on 3:00
    100 easy on 3:00


    Round 1 26, 26, 30, 56, 64, 67
    Round 2 25, 25, 29, 55, 64, 66
    Round 3 25, 25, 28, 56, XX 61
    skipped the 100 no free
    she also gave us an extra 1:00 rest

    100 easy

    25 SDK roll dive off side
    went 11.2

    now off to ACL!
    Categories
    Swim Workouts
  9. An Easier / Recovery Day for Me

    by , September 16th, 2011 at 11:38 AM (Year Three: The Road Back)
    Today, I was really just hoping to get into the pool and not have any pain my shoulders. My goal for today's workout was to simply swim out any lingering stiffness and try to find easy speed - while not working too hard because I'm racing a 500m on Sunday. I plan to do an easy swim tomorrow morning too. With that as my goal, practice this morning went pretty astoundingly! Here's what I did:

    300 Warm-Up
    1 x 400 IM 25 Drill/25 Swim on 9:00 (did w/o fins)
    8 x 50 Kick on 1:05
    4 x 200 Free w/ rotating 50 Kick on 4:00 (w/o fins)
    8 x 100 Free on 2:00 1>5, 6>8
    2 x 100 Free Cool-Down
    Total Yards - 2900



    The last set was supposed to be a set of 10, but I needed to get home to early as my husband had to take older daughter to cross country practice before school, as they race tomorrow.


    I was actually pretty pleased with the no fins aspects of the workout - the drill/swim 400 and the kicking portions of the 200. Maybe it's my imagination, but my kicking w/o fins seems to have gotten stronger since I've started biking. It's only been a few weeks of biking, but my kicking wasn't even the slowest w/o my fins on today. YAY!


    However, that was not the highlight of my workout. On the last 100s set, I had decided to not descend them, but just try to hold a good pace throughout - in anticipation of holding a good 500 pace this weekend. My 1st 100 didn't feel particularly fast, but decent - I was expecting to see a 1:25-1:27 on the clock. Instead, I was shocked to see a 1:22. WOW! You have to realize that I don't swim that fast unless I'm racing.... So, I decided to hold that pace again. After all, it felt pretty good. My 2nd 100? A 1:20! Then, my coach whispered "Just a tad faster" and my hold pace set became a descend set - my 100 times for the first 5 were 1:22, 1:20, 1:19, 1:18, 1:17. Color me shocked.... for the next three I did 1:23, 1:20, 1:18. The last two were simply cool-down. I just hope the water feels this good on Sunday! That would be awesome. Here's to hoping! I'll let you know how it goes.



    Enjoy your swims this weekend!
    Categories
    Swim Workouts
  10. Friday workout

    by , September 16th, 2011 at 09:13 AM (Pete's swim blog)
    No drag suit. Pool slightly warmer today but not too bad yet. Keep getting better at this fly stuff. 6 months ago, the first set would have seemed impossible for me. Now, I'm breezing through it with time to rest after each interval.

    SCY

    500 Warm up

    25 Fly/75 Free - 1:30
    3 x 100 - 1:20 (1:12s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    3 x 100 - 1:20 (1:12s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    75 Fly/25 Free - 1:30
    3 x 100 - 1:20 (1:15s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    75 Fly/25 Free - 1:30
    100 Fly - 1:30

    100 Easy

    4 x 75 - 1:20 Fly/Back/Breast
    10 x 75 - 1:15 25K/50Free

    50 Easy

    Three times through:
    * 4 x 50 - 1:00 Descend each round

    200 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  11. Yesterday's workout 09/15/11

    by , September 16th, 2011 at 08:15 AM (Chowmi's Blog)
    Too busy to blog yesterday! So going backwards, this is Thursday:

    SCM, Baylor Fitness Center noon workout
    Billy Glasstetter on deck

    400 warm up

    Kick Set:
    4 x 100 kick on 2 min
    back; no fins 1:43-1:41

    Main Set:
    2 x 300
    50 fly/50 free
    50 back/50 free
    50 br/50 free

    2 x 200
    25 fly/25 free
    25 back/25 free
    25 br/25 free

    2 x 100 IM
    I did these all back instead: 1:23 and 1:21

    Pull Set:
    100
    200
    300
    200
    100
    ==>no.

    2 x 100 easy
    Had my own lane at this point, so made good use of the ability to do fast 25's from a dive; about 5 or so.

    The End
    +++++++++++++++++++++++++++++++
    On Wednesday, I did my vasa for 10 minutes and vasa leg, core, other arm exercises. 1 hour.

    What a relief I must have just been extra tired last weekend. It wasn't easy, but not so hard to get to 10 minutes total on the vasa.
    +++++++++++++++++++++++++++++++
    Not sure if I will workout today or not. Trying to think of what I need to fill in the gaps of the week - sprint? kick? drills? dives? turns? I am thinking a recovery day is worth more than any of those right now.

    ++++++++++++++++++++++++++++++++
    About a week until Mesa! I am excited to visit chowsh again. In fact, I got an email my daughter's airlines miles will expire since they've had no activity - they have been flying, but all on my miles so I have to use Helen's miles quick for some flight - maybe back to AZ in Dec for the state meet??? We shall see!
    Categories
    Uncategorized
  12. Thursday, Sept. 15, 2011 5:20pm (Round #2)

    by , September 15th, 2011 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Went to the warm YMCA pool for a second swim tonight. I had about 35-40 minutes to get in a swim while my older daughter was at soccer practice. This was a hauling a** workout pace too (sort of)!

    Warmup:
    300 Free
    300 Free Pull

    No rest between:
    3 x 100 Free @ 1:20 (1:10s)
    3 x 100 Free @ 1:15 (1:07/08s)
    2 x 100 Free @ 1:10 (1:07/1:04) was going to do 3, but the 2nd one wore me out.
    Still working on getting back to repeating on the 1:10 interval. It's tough!

    100 EZ

    3 x 75 Free @ 1:05 (:55-:56)
    1 x 25 Fly @ :30 (:15)
    3 x 75 Free @ 1:00 (:53-:54)
    1 x 25 Fly @ :30 (:16)
    3 x 75 Free @ :55 (:49-:51)
    1 x 25 Fly @ :30 (:16)

    50 EZ
    ------------
    2300 Yards + 3200 Yards from the a.m. = 5500 Yards for the day
  13. Sarasota Y Sharks Masters 5:30 AM Workout -09/16/11

    by , September 15th, 2011 at 12:47 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    5 X 100 1:40 1:30
    6 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:15
    6 X 50 kick 1:00
    6 X 25 sprint kick :45
    1 X 50 swim

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:00
    1 X 100 easy 2:00
    4 X 25 sprint :30
    Three rounds, choice.
    Short break between rounds

    4 X 300 4:15
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  14. A Bit of Everything

    by , September 15th, 2011 at 11:44 AM (Year Three: The Road Back)
    Today's workout was a wonderful extravaganza featuring some kicking, pulling, fast swims, drills, and IM. What more could you ask for?!

    Here's what we did:
    400 Warm-Up
    4 x 100 on Drill/Swim by 25s on 2:00
    3 sets:
    - 1 x 225 Pull on 3:30
    - 9 x 25 Stroke on :30 (alternated fly & back with free)
    4 x 100 Kick on 2:00 (middle 50 w/o board)
    6 x 125 on 2:00 (wore fins - did kick, kick, IM w/ 50 kick for last 4)
    100 Cool-Down
    Total Yards - 3400

    I was not planning on wearing fins for the last set of 125s, but my shoulder was really hurting - on the recover of both butterfly and on the pull of freestyle. It's just my left shoulder, but it's really bothering me. One of my teammates said I probably just need to stretch my shoulders more. Not sure if that will do it or not, but I'm being hopeful. Tomorrow, I just plan to take it easy and try to stretch it out in the water. I am racing a Sprint Tri as part of a team on Sunday and I certainly don't want my shoulder to interfere with my swim and affect the team's overall finish. So... easy swims and lots of stretching.... and we'll reassess next week.

    After swimming, I decided (against my earlier decision to take the rest of the week off of spinning until the race is over) to do a jaunty little 10 mile spin (and at a higher level than before). Much to my surprise, I did the entire 10 miles in almost 3 minutes less than my ride earlier in the week. WOW! Hope that wasn't a mistake, but for now I'm really proud of myself.

    My FLOG is still mad at me - says I'm almost a mile behind where I need to be (yes, only a mile, but still...). Here's my question for you, I moved up a spot in my age group and I'm wondering why the gal I just passed hasn't been swimming? She's been at the same distance all week. Is she on vacation? Sick? Injured? Why hasn't she been swimming. Of course, I don't know her from Adam, but hope she's okay. Does anyone else wonder about the others logging their Go the Distance swims? Just curious....

    Enjoy your swims today. It's a beautiful and cool fall day in Indiana. Hope it's as lovely where you are too.
    Categories
    Swim Workouts
  15. Thursday, 9/15/11

    by , September 15th, 2011 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    Good workout this morning. Even though I didn't feel any soreness when I got up this morning, I was surprised that there still some soreness in my upper arms and shoulders when I started the warmup. Especially at the full extension of each stroke.

    SCY
    Warm up
    600 - Rotate: 50 Free - 50 drill - 50 bk - 50 scull - 50 brst - 50 drill
    - did 500, got a late start so skipped the last 100 of this
    4 x 100 Reverse IM/2:00 Build each
    - was doing these around 1:35-37
    12 x 50/55 every 3rd fast
    - did each stroke on the fast ones in IM order: fly=39, back=38, breast=49, free=36
    - others were free around 40

    Main Set: Kick no fins
    1 x 400 IM/30sr
    - 8:50 for this
    8 x 50/1:30 Alternate 2 flutter then 2 dolphin - FAST
    - did these odds with board and evens without (on back); flutter with board=55, without= 53, fly with=58, without=60
    1 x 400 flutter with snorkel and board
    - went 7:58, negative split this

    Warm down
    100 easy

    Total: 2800 yards
    Categories
    Uncategorized
  16. Morning workout with team

    This morning I swam the TNYA workout at John Jay College. Coach Brad was back on deck, and he always keeps things fun. Hereís what we did:

    800 scy warmup

    3 x broken 900
    1st round: 300 FR @ 4:30, 2 x 150 FR @ 2:15, 3 x 100 FR @ 1:30
    2nd round: 2 x 200 IM @ 3:25, 3 x 100 IM @ 1:40, 4 x 50 IM order @ :55
    3rd round: 3 x 100 FR @ 1:30, 3 x 50 FR @ :60, 3 x 100 FR @ 1:25, 3 x 50 FR @ 1:05 [we descended all of these--I got down to 1:08s and :33s without feeling like I was working too hard]

    One more broken 900 for good measure
    300 pull
    2x thru: 100 K @ 2:00, 4 x 50 K (25 fast/25 easy) @ 1:05

    150 warmdown

    It was an easy-going practice, with companionable lanemates, and a Whole Foods breakfast after. Itís nice to be back swimming with the team again after a hiatus this summer.

    My workout goals right now are a little boringójust be in the water often, and stay healthy and have fun with my training, until my long swim on 10/1.
    Categories
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  17. Thursday, Sept. 15, 2011 5:00am

    by , September 15th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup

    200 Free
    300 Free Pull
    4 x 50 SDK w/ training fins (25 on front, 25 on back) @ 1:00
    100 Free
    200 IM

    1 x 200 Free @ 2:40
    2 x 100 Free @ 1:20
    4 x 50 Free @ :40
    1:00 rest
    1 x 200 Free @ 2:30
    2 x 100 Free @ 1:15
    4 x 50 Free @ :35
    I held roughly a 1:11 per 100 pace in this whole free set. Not too much effort, a little sore from this whole week overall.

    1 x 100 Fly @ :15 rest
    3 x 50 Back @ :10 rest
    1 x 200 (100 Breast/100 Free)
    1:00 rest
    1 x 200 (100 Fly/100 Back) @ :15 rest
    3 x 50 Breast @ :10 rest
    1 x 100 Free

    100 EZ
    ------------------
    3200 Yards
  18. Thursday power hour - 1000 IM and other stuff

    by , September 15th, 2011 at 09:24 AM (Pete's swim blog)
    Pool temp was good while it lasted. They turned the heater on last night and it is up to 84 now. Probably will be 88 on Monday before someone figures out that it was too high and we will spend another week waiting for it to get back to 86. Maybe I'm being pessimistic. Should look on the brighter side of things. No drag suit today. Roger will be gone tomorrow so the power hour got moved up to Thursday.

    SCY

    500 Warm up

    Dave B's set
    100 - 1:15 (1:05)
    200 - 2:40 (2:30)
    300 - 4:15 (???)
    400 - 6:00 (I did 3 x 25 Stroke/75 free + 100 IM)
    At this point we were 50 seconds ahead of the 1:30 pace so Roger put together a quick set to get the 50 seconds back on the next 1000.

    Roger's set
    10 x 100 - 1:35 50K/50 Swim
    I did all br kick and free through the first five. Switched to 50K/25Stroke/25Free for 6, 7, and 8. Finished 9 and 10 with 50K/50 Stroke
    50 Easy

    Dave M's Set
    3 Times through
    * 200 Fr - 2:20 (2:15, 2:19, 2:17)
    * 100 Fr - 1:40
    1:00 Rest
    100 Kick Timed (IM - 1:37)
    50 Easy
    Dave always comes up with some interesting stuff. The 100 fr was just enough recovery for the next hard 200. Timed kick wasn't too bad but I can go faster. The 200s took a lot out of me. Hard kick probably wasn't the best thing to come before a 1000 IM but we took a 50 easy to recover a bit first.

    My Set
    1000 IM - 15:00 (14:45)
    I've been wanting to do this for a while. We've done enough 1000 yard sets of IM on a 1:30 pace before and I've made it. But I wasn't sure I'd have much left after a 250 fly. I was targeting the first 750 at 11:40 which would leave me enough time to finish 250 free on a 1:20 pace. That meant I'd need to finish the fly at 3:53 and the back at 7:47. Fly was a little behind at 3:55 and back was around 7:50. I touched at 11:35 for the breast stroke and felt pretty good about where I was. But I was pretty tired and knew I couldn't let up because the 1:20 pace isn't a given. Finished at 14:45.

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  19. Quick updates

    by , September 14th, 2011 at 08:55 PM (Random Nonsense)
    I took a week off after the Waikiki Roughwater, no swimming, no lifting, nothing. Monday started a new "season" for me that will end with the DAM SCM meet in November, I think 65 days from now.

    I think Josh (he splits a lane with me) and I have both been thinking about stepping up the training effort a little more. We hinted around at that Monday when I misread the set and attempted 50s on :35 sans fins on a fins set.*

    Today we actually did talk about it. We discussed working toward 1:15 base near term and 1:10 by Dec. For the main set, there were 10 100s followed by 5 200s, and we agreed to do 1:20s on the 100s and work a little harder on the 200s. We both came in about 1:11 on the first one and Josh said "Ok, Let's just 1:15".**

    I said "ok" but thought "oh f***". We made it no problem, the 1:11 was actually my slowest. I was happy with Monday after a week off and thrilled with today after a few months without serious interval training. Looks like the "working toward" is 1:10s and 1:15s are now just a "making consistent".

    My 65 days season notes:
    - no alcohol during the week
    - 3x/week with the team (3-3.5k)
    - 2x/week 5k Patrick Cantrell workouts (2009 workout board)
    - more fin work both swimming and kicking
    - focus on pacing during every practice 200 (pretty much build by 50)
    - lift/drylands 2-3x/week
    - don't let lifting/drylands impact my swimming too much
    - sub 1:00 100M free
    - sub 2:14 200M free
    - goal times are unshaved, untapered, unrested

    * Main Set Monday:
    - 8x50 on :45
    - 8x50 on :40
    - 8x50 on :35 w/ fins (30s)
    - 4x100 on 1:15 w/fins (1:01s)

    ** Main Set Wednesday:
    - 10x100 on 1:15 (1:11, 1:09x8, 1:08)
    - 200 ez
    - 4x200 on 2:35 (2:21x4)

    Updated September 15th, 2011 at 11:20 AM by qbrain

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  20. 5300 in 85 min - 09/14/11

    by , September 14th, 2011 at 08:31 PM (Trying to Train Smarter, Not Just Harder)
    I really need to get stronger. Lydia did the 400's straight fly - no wonder she's so good at fly & I'm so terrible. (I know, I know, she's 15 & I'm 50 something! so what.) I asked my kid if fly recovery with the little finger up & hands extended - like the big boys do it! - required more strength than my pathetic fly - he said no. I'm here to tell you, he is wrong. I know that I will get stronger the more fly I do, but I am a little bit impatient. I'm slightly handicapped because of my chronic elbow pain & fear to do weights (because it always exacerabates the elbow pain) but I WILL PERSEVERE!! I hope. . .

    Warmup 400 S, 300 P, 200 K, 100 S
    5 x 200 on 2:50, desc 1-3, 4 mod, 5 fast (I did quite well on these)

    100 easy
    500 kick locomotive
    12 x 25 on :30; drill, 2 x 4-cycle speed play & sprint -
    200 easy
    5 x 400, 1, 3, 5 stroke/free by 25's (#1 was fly, #3 & 5 breast)
    2 & 4 pull, speed play by 50's
    200 cool down


    Total: 5300 SCY
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