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  1. Saturday, February 11, 2012 11:00am

    by , February 11th, 2012 at 04:44 PM (Fast Food Makes for Fast Swimming!)
    Woke up early this morning to get in 5 hours of good ol' OT at work. Always helps out. Plus I had to get the one infeed conveyor fixed that brings 1/2 the plant's production into the palletizing room. It was a chore, but got it done in time so that the timeclock wouldn't take a "lunch" out on me (automatic at 5 hours). Best part with getting it done was that I could get over to the pool for some "relaxation".

    Warmup:
    5 x 100 Free @ 1:30
    4 x 100 Free @ 1:25
    3 x 100 Free @ 1:20
    2 x 100 Free @ 1:15
    1 x 100 Free @ under 1:10

    10 x 50 Kick w/ board @ 1:00 (:46-:48s)

    10 x 100 Free Pull @ ~1:20 (held 1:05-1:07s)
    interrupted by a to share a lane that I was already hugging the one side of the lane anyway. I usually do that anyway at the Y, knowing their swimmer's tendancies to want to split lanes.

    10 x 100 IM @ 1:30 (1:15-1:18s)
    During the middle of this, another woman asked if I minded sharing the lane with her. I didn't mind, but she might... I was nice, and did one arm fly as I went by her.

    2:00 rest

    Moved to another lane to do (didn't want to swamp my lanemate):
    1 x 200 IM AFAP (went 2:21) that's worth 2 bananas! Best time in a meet 2:08...not bad.

    100 EZ and out

    ---------------------------
    4300 Yards

    Much better practice today vs. last night's swim.

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

    ***I really hate how people at the Y don't know how to share lanes correctly. Why do people feel they are entitled to not circle swimming even though many people keep coming out on deck to swim? I took charge in a way and moved myself and the fastest 2 other people into one lane for a while, and let the others fend for themselves. Better doing that than trying to do 100s with an 80-something female, and a 40ish male swimming twice her speed, yet still less than 1/2 my speed.
    I did plenty of lane hopping today, and everywhere I went it seemed that someone not suited to swimming laps kept wanting to swim with me.
    Grrrrrrrrr...

    For the most part things are usually okay, but some days, people just seem to come out of the woodwork and flock to the pool in bunches! Maybe it's the monthly bath time for the...
  2. Update / dad in hospital

    by , February 11th, 2012 at 03:52 PM (Ande's Swimming Blog)
    Swam thu & fri
    Did not swim today

    Right now I'm in Plano

    My Dad is in the neuroscience ICU here

    Thursday he & mom were in Denison, TX visiting my sister Elise, who just had surgery, then after dinner in their hotel room he said his arms hurt then he fainted, mom called 911
    He went to Denison hospital then transferred to Plano because they have a neuroscience ICU

    i arrived Fri & I spoke with him for a few minutes, he wasn't real coherent.

    Then docs just did an angiogram, they said he had a brain bleed in his subarachnoid brain layer
    http://en.m.wikipedia.org/wiki/Dura_mater
    They couldn't find the cause which is great, the doc said odds go way down when there's an aneurysm but he'll be here for a week
    Think they're going to monitor him

    Then he'll need rehab

    Might not be able to drive

    Today he's transferring out of ICU to a regular room.

    Just realized I forgot to enter the hr swim.
    Categories
    Swim Workouts
  3. Not open water season in Madison...

    by , February 11th, 2012 at 12:05 AM (Alex's swim journal)
    Well, I've spent the last couple of days in Madison (chaperoning for my oldest, who's doing National Honor Choir) and have managed to get in a couple of swims here--though not open water! This is what Lake Monona looked like this afternoon around 5:30 (click on the thumbnail to enlarge):

    Click image for larger version. 

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    It's hard to imagine that this was the site of USMS 2.4-mile OW championship last August (my first USMS-sanctioned OW swim!). What a difference 6 months makes! Yesterday there were actually some folks out on the ice; today I think it was too cold.

    Needless to say, I found the YMCA--only a few minutes by car from where I took this photo. Yesterday I swam 2k (2200 SCY), mixing in some speed work: 750 warm-up, 10 x 100 (first 3 reps in under 1:24; then I realized I better back off and hit the rest in 1:30-1:33--wasn't supposed to be a hard day), 150 breast, 300 cool-down w/ EZ free and kick drills (no board). Today, I wanted to swim a little longer, because I might not get in a swim tomorrow, so here's what I did:

    400 free (moderate)
    100 free (easy)
    400 free (moderate)
    100 free (easy)
    100 breast
    1000 free (alternated 100 moderate/100 easy)
    100 breast
    [this first 2K was continuous, no rest, in about 39 minutes]
    10 x 100 on 2:00 (50 ez-moderate/50 moderate-hard)
    100 breast
    200 kick drills
    = 3500 SCY/65 minutes

    I was a little sore from yesterday and the rest of the week, so the first 1000 was tough--once I warmed up I was fine, maybe a little tired.
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  4. Friday, February 10, 2012 5:30pm

    by , February 10th, 2012 at 10:22 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    6 x 50 Kick w/ board @ 1:00

    5 x 100 Free Pull @ 1:20
    I was so sluggish doing these...I knew right here this wasn't going to be a good day...

    TJRPATT gave me this one to do, but I modified it a little since I was feeling like crap:
    His set:
    4 x 100 Free @ 1:15
    4 x 200 Free @ 2:35
    4 x 300 Free @ 3:45
    4 x 50 Fly @ 1:00 (must be :32 or under)
    I did:
    4 x 100 Free @ 1:15 (1:10-1:13)
    1:00 rest
    4 x 150 Free @ 2:00 (1:45-1:49)
    1:00 rest
    4 x 50 Kick w/ board @ 1:00

    100 Free
    ------------------------
    2800 Yards


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

    Other news:

    www.brutesquadswim.com
    The Brute Squad results have finally been posted online from the event that was done in Nov-Dec. 2011.

    I ended up being the first place 30-34 male in the event, and haven't yet received my t-shirt in the mail, but soon it'll come...if the mailman get's past the bear's cave and wolves' den up and over the mountains. Our LMSC also won the overall points scoring for the Club competition.
  5. Friday 2/10/12

    by , February 10th, 2012 at 05:49 PM (The Labours of SwimStud)
    Warm up:

    600 choice
    4 x 25 V sit scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    50 EZ

    Main Set:

    4 x 75 DPS free @ :30 RI
    4 x 25 no breath free @ :45
    1 x 25 fast free @ :45
    25 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI
    4 x 25 DPK shooters w/fins @ :40-:45
    2 x 25 fast back w/fins @ :45
    50 EZ
    1:00 rest

    4 x 75 DPS breast @ :30 RI
    4 x 25 breast, long pullouts @ :40
    3 x 25 fast breast @ :45
    75 EZ
    1:00 rest

    4 x 75 fly w/fins or fly drill @ :30 RI
    4 x 25 easy speed fly @ :45
    4 x 25 fast fly @ :45
    100 EZ

    Total: 3050

    The only modification I made was wearing Fins for the whole Backstroke set. I did enjoy this one...not too keen on fly with fins but I think it helped me when I took them off and tried to go easy fly pace.
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  6. Friday, Feb. 10

    by , February 10th, 2012 at 04:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 single arm fly @ 1:00
    8 x 25 shooters w/fins @ :40
    6 x 25 over kick free, no breath @ :40ish
    50 EZ

    Speed/LP Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin kick, 4 swim
    50 EZ

    Then, I did a Rich Abrahams set:

    6 x broken AFAP 100s @ 10:00:

    #1-2: 50 @ :20 rest + 2 x 25 with :10 @ 75

    #3-4: 50 @ :30 rest + 2 x 25 with :15 rest @ 75

    #5-6: 50 @ 1:00 rest + 2 x 25 with : 30 rest @ 75

    Swim 200 very easy after each effort.

    Went:
    1 = IM, :50
    2 = IM, :50
    3 = fly, :45 mid
    4 = breast, :55
    5 = fly, :45 flat
    6 = fly, :44 flat

    Total: 3300


    ART, 30 minutes:

    My chiro worked on my elbows and left side shoulder/scapular area. He said the elbows felt better. They feel much better to me as well, though I can tell they're not healed. And it's possible the cortisone shot in the right elbow is disguising some of the underlying tendinopathy. So I still won't lift until after my next doctor's appt. Even then, I'm not sure it's worth re-starting in mid- March with the April champs meets in sight. Maybe just enough to avoid shoulder pain.


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

    This was the most rest I've ever taken on a set of all out 100s. Even I was a little impatient on the first couple, but thereafter I enjoyed the rest. 350 yards of AFAP fly is quite a bit for me. My legs were pretty fried by the end, and I actually felt the Wednesday night weights right from the start. I'm pretty tired after that effort, and looking forward to my day off tomorrow. And looking forward to not doing rehab exercises today since I went to ART.

    Preliminary SCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php.

    Definitely my best season ever. I was faster than 2010 in every event except 100 fly, despite not having the greatest summer/fall of training and doing zilch aerobic work.

    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 50 GMUP Potomac Valley 28.53
    1 W50-54 50 Back Leslie C Livingston 50 GMUP Potomac Valley 30.58
    1 W50-54 100 Back Leslie C Livingston 50 GMUP Potomac Valley 1:09.25
    1 W50-54 50 Breast Leslie C Livingston 50 GMUP Potomac Valley 38.22
    1 W50-54 50 Fly Leslie C Livingston 50 GMUP Potomac Valley 30.35
    2 W50-54 100 Fly Leslie C Livingston 50 GMUP Potomac Valley 1:11.30
    1 W50-54 100 IM Leslie C Livingston 50 GMUP Potomac Valley 1:11.99


    GMUP's 200 mixed medley relay was #2 -- not bad for a small team!

    Updated February 10th, 2012 at 08:11 PM by The Fortress

    Categories
    Swim Workouts , ART
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/12

    by , February 10th, 2012 at 03:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 free 1:50
    #3-6-9 are fast #10 is easy

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 swim -

    6 X 150 2:50
    100 stroke(choice)/50 free

    6 X 200 free
    3 on 2:50
    3 on 2:40
    Descend both groups 1-3

    WARM DOWN: 4 X 50 easy 1:00

    5600Y
    Categories
    Swim Workouts
  8. Another 1600 yd workout

    by , February 10th, 2012 at 03:47 PM (Nobody Special)
    * Still keeping it nice and easy and with fins on keeping all of the power to my legs- here is the workout:

    100 warm up
    6x50 back-kick (1 m int)
    8x50 free (1 m kick)
    8x50 (2 50s back-kick, 1 50 kick/back, 1 50 back) 2 times (1 m int)
    12x25 free (30 s int)
    100 warm down

    * shoulder good
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  9. 66 days belated

    This morning I swam once again at the PCB outdoor pool. I decided to attempt my birthday workout from early December—I had been sick then and missed it. Being Dave’s concoction, this workout bore some definite hallmarks of his too-much-is-never-enough approach. Nonetheless, John was kind enough to agree to do it a second time to keep me company. This is what we did:

    800 lcm warmup [The original generously specified a “choice100 to get loose,” but overachiever that I am, I did an extra 700 here.]

    6 x (50 / 100 / 150 / 200 / 250)
    Round 1: 50 FL, 100 fast, 150 FR, 200 BR, 250 BK
    Round 2: 50 BK, 100 easy, 150 fast, 200 FR, 250 BR
    Round 3: 50 BR, 100 FL, 150 easy, 200 fast, 250 FR
    Round 4: 50 FR, 100 BK, 150 FL, 200 easy, 250 fast
    Round 5: 50 fast, 100 BR, 150 BK, 200 FL, 250 easy
    Round 6: 50 easy, 100 FR, 150 BR, 200 BK, 250 FL

    Instructions were to negative split each everything except the fast swims, which were to be even split. I took 5-45 seconds between each swim.

    Since John is significantly faster than me, I worried he was getting too much rest and urged him to do an extra 100 on the fast swims (which would conveniently give me more rest). He only fell for that once.

    One of my local swim buddies, Bill, joined us for most of round four, and paced me nicely for the 250 fast that ended that round. He declined to finish the set with us after that though.

    It was a fun workout, and a gorgeous morning at the pool—we stayed in through a beautiful sunrise and several cycles of sunny and cloudy weather. The sun broke through a final time on the final 250 fly, and it was a heartening sight.

    Afterwards I felt fully a year older—maybe more. To end things I enjoyed a

    300 easy warmdown + play,

    then a well deserved trip to the nearby Waffle House!
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  10. Friday, 02/10/12

    by , February 10th, 2012 at 03:15 PM (Chowmi's Blog)
    This turned out to be a good swim week after all! 3 group masters workouts!

    SCM, Baylor Fitness Center
    noon workout

    Warm Up:
    300 swim
    200 pull ==> I kicked it instead

    4 x 100 kick on 2:00
    no fins; on back
    descended about 1:42 to 1:36

    Pull Set:
    5 x 150 on ????
    ==>No.
    5 x 100; kick on tummy with TYR burner fins, snorkel, no board; hands in front

    Sprint Set:
    5 rounds of 4 x 50's
    1st 20 sprint/easy on 1:00
    2nd 30 sprint/easy on 1:00
    3rd all easy on 1:30
    4th all sprint on 1:30
    32's on all of 'em.
    Not super fast, but I did lead the lane and have to muscle my way past all those meatheads swimming on top of each other like a human centipede......geez, why don't they go 10 apart!!!! I don't know how the lane leader in the next lane put up with that. My lane was awesomely 10 seconds apart.

    +++++++++++++++++++++
    Jumped the gun and went to Golden Corral last night. Friday's are just so busy, but there is a trade-off. And I don't think it was worth it. Probably stick to Friday's. The bad: It's crowded. But everything is fresh, and they are really quick to replenish everything. Last night, they NEVER put out the Texas toast that I like. (Super thick bread, super greasy, and crispy. Like putting your teeth in a warm greasy retainer). And Helen NEVER got any cotton candy, which means I never got to mooch off her cotton candy. On Friday's, they make them continuously and we sit strategically with Claire in what I call The Key Man Seat, facing the cotton candy, so as soon as it starts coming out, they are up there in line. My husband would hate it so we have a saying, "What happens at The Golden Corral, stays at the Golden Corral!" Usually because I let them get the cotton candy first.
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  11. A comment on travel, training and in practice competition

    by , February 10th, 2012 at 03:04 PM (Random Nonsense)
    I travel a fair bit and early in the year more so. Most of my trips are short and easy to work swimming workouts around, but during my Asia trip I didn't swim and then caught a cold shortly after returning, keeping me out of the water for 2 weeks.

    Training and travel are not a good combo, so next focus meet I need to clear the calendar of travel leading up to the meet.

    Other than missing 2 weeks of training I still averaged my normal yardage for the month of January. That is a nice example of GTD does not translate into performance.

    Today we did our group sprint training day. There were about 5 lanes participating 4 people deep, the 5 fastest swimmers lead, then the next wave is the next fastest, etc, so the people you leave with should be similar in speed for racing purposes. There was a kick set with fins and everyone was using fins except Marge. Marge still lead her lane, and came in 3rd, beating two guys wearing fins. In my eyes, that is ridiculous.

    As for getting beat, Marge has been beating me since I have gotten back in the water and Josh has been demolishing me. Two things happened during my break, I got a lot slower, and they got faster. Marge is an excellent kicker, easily the fastest in the pool with a ton of endurance. Wednesday I learned she was the fastest in the pool at strokes when she beat Josh in 75s IM sans free. I knew she was fast, but that surprised me. Speaking of Josh, Wednesday during a short set of 100s I was holding 1:08s while he must have been 1:03s. That hurt, right in the ego and Marge was right there with me, 5 seconds faster than a month ago.

    I told Fort I wasn't blogging because I was doing boring stuff and swimming slow, but I would blog again when I could keep up again. That didn't really happen, instead we did sprint free today which I have a strong advantage over Marge in ... and Josh didn't show up.

    Hopefully that was enough whining for Geek.

    I have not been actually swimming slow, just slow relative to where I was early January. More training has been spent on endurance in the last few weeks and very little on speed. The lack of endurance is very apparent in my training when I try to go fast, #1 is fast, #2 is not. Without some depth, I see little reason to do LT work or dedicate entire workouts to sprints. Sprints and LT will be added back as the endurance returns.

    Quote Originally Posted by qbrain
    Goals:
    -- Feb SCY meet
    - 50 free: 23.99
    - 100 free: 52.99
    - 200 free: 1:57.99
    -- Zones shave and taper meet
    - 50 free: 23 low
    - 100 free: 50 mid
    - 200 free: 1:54
    The Feb goals might be more realistic for Zones at this point.
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  12. 02.10.12 - Last day of taper

    by , February 10th, 2012 at 11:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Pool temp cooler... maybe 84. They took the thermometer away presumable so we wouldn't have specific temperature complaints. No drag suit.

    Headed to Auburn... will probably get in tonight and get used to the pool some but nothing strenuous. Not feeling great at all. I'll be faster than last year in most things but I just don't feel any big gains right now.

    SCY

    400 Warm up

    2 x 50 Br (focused on removing some slight dolphin kick from my stroke. Most isn't too bad but sometimed my feet are breaking the surface and could easily draw a DQ.)

    8 x 25 - :40 easy/hard (2x fly, 4x br, 2x fr - Hard fly, fr no breath)
    Rest

    4 x 25 kick - 1:00 hard (fly, fr, br, fr)
    75 Easy

    50 Br from dive (:34)

    Couple practice dives. Made a goggle change... my practice goggles are keeping water out better than my race ones.

    125 cool down

    (1050 total)
    Categories
    Swim Workouts
  13. Thursday, 2/9/12

    by , February 10th, 2012 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet this Saturday. Since it will be small and go very fast I will probably do only 2 events, 200 back and 200 free.

    Warm up: (1000)
    600 choice -
    as 200 swim-200 kick-200 pull
    4 x 25 scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    100 EZ

    Main Set: (1300)
    4 x 75 DPS free @ :30 RI

    - around 1:00 and 14-15 SPL
    4 x 25 no breath free @ :45

    - took 1 breath, around 16
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI

    - around 1:05 and 15-16 SPL
    4 x 25 DPK shooters w/fins @ :45
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 50 fly w/fins or fly drill @ :30 RI
    - around 34-35
    4 x 25 easy speed fly @ :45

    - was doing these around 17


    Warm Down
    100 EZ

    Total: 2400 yards
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  14. Thursday, 2/9/12

    by , February 10th, 2012 at 11:26 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Swim meet this Saturday. Since it will be small and go very fast I will probably do only 2 events, 200 back and 200 free.

    Warm up: (1000)
    600 choice -
    as 200 swim-200 kick-200 pull
    4 x 25 scull
    4 x 25 power kick + cruise
    4 x 25 360 shooters w/fins
    100 EZ

    Main Set: (1300)
    4 x 75 DPS free @ :30 RI

    - around 1:00 and 14-15 SPL
    4 x 25 no breath free @ :45

    - took 1 breath, around 16
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest

    4 x 75 DPS backstroke @ :30 RI

    - around 1:05 and 15-16 SPL
    4 x 25 DPK shooters w/fins @ :45
    2 x 25 mid pool, work turn
    50 EZ
    1:00 rest



    4 x 50 fly w/fins or fly drill @ :30 RI
    - around 34-35
    4 x 25 easy speed fly @ :45

    - was doing these around 17


    Warm Down
    100 EZ

    Total: 2400 yards
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  15. Working on Fly Technique 2/10/12

    by , February 10th, 2012 at 08:34 AM (Workout Swimmer)
    Taking it a little bit easy today, as I have a meet this weekend in Auburn. Got there late, of course!

    500 back/free
    2 x 300 Pull with 20 sec rest. Did the first one swim, cuz I missed about 300 of warmup
    2 x 200 Pull on 3:10
    2 x 100 Pull on 1:35
    400 kick
    5 x 100 stroke/free on 1:40 (fly/back for 50, 50 free for 1,2,4,5 and on #3 did 50 breast/50 free)
    100 easy
    6 x 50 on :55, alt smooth & speed
    300 breast/free by 50's

    Total: 3300 LCM

    **Tried really focusing on my fly "technique" today (and a little yesterday, come to think of it). I read in one of the forums some great ideas - and I've notice when I wear my zoomers, I am able to control my breathing - just sort of thrusting my chin forward to breathe - and keeping my eyes down while doing so, so I worked on this, and also on the 2nd kick, bending my knees more to give it more power, so that I would stay more horizontal when I breathe. Also, only allowing myself to breathe every other, no matter what. I hope to be able to incorporate this in my races this weekend - I know I can do it on the 100 IM, but can I do it on the 50 fly & 200 IM? We shall see. It's amazing how excited I am about this meet - don't know what's gotten into me!
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  16. felt slow today but then again...

    by , February 10th, 2012 at 08:08 AM (Mixing it up this year)
    I have to remember most mornings i swim on an empty stomach and last night i forgot to eat. Oh well.

    Worked on starts since my allergies are kicking in and I was misjudging the surface of the water on my breakouts.

    400 free
    400 free kick w/zoomers
    10x50 from block alt fly and free 15m AFAP 35m EZ free
    200 free EZ w/zoomers

    Total 1500 meters

    Hopefully i will do well on the 50 fly and 50 free tomorrow.
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  17. Thursday, February 9, 2012 5:15am & 5:30pm BIG DOUBLE

    by , February 9th, 2012 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout (Recovery)

    Warmup:
    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Main Set w/ two others (they got the set from Sara McLarty's Triathalon training sets)

    8 x 50 Free @ :45 (:32-:33s), last one fly (went :30)
    All Free Pull: 200, 150, 100, 50 w/ :10 rest between each

    6 x 50 Free @ :45 (:32-:33s), last one fly (went :30)
    All Free Pull: 150, 100, 50 w/ :10 rest between each

    4 x 50 Free @ :45 (:32s), last one fly (went :29)
    All Free Pull: 4 x 50 w/ :10 rest

    100 EZ

    -----------------------
    2800 Yards

    I'm going to call that one "recovery", but going into tonight, my arms are still sore as hell. I'm weird...

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

    P.M. Workout

    I got this one from PWB's workout list in [ame="http://www.usms.org/forums/showpost.php?p=258407&postcount=1"]Week #3[/ame]: I did the deconstructing 400 IMs part of the Monster Weekender Set, with a few twists (mainly because his version didn't have enough Fly and PAIN for me, so I added a little more).

    Main set #2: De-constructing a 400 IM (2,200 set / 5,200 total)
    Ideally, you do this straight through and subtract 0:05 to 0:10 from the interval you did on the 1st set.

    * 400 IM - 300 (100 bk - 100 br - 100 fr) - 200 (100 br - 100 fr) - 100 fr

    * 300 (100 bk - 100 br - 100 fr) - 200 (100 br - 100 fr) - 100 fr

    * 200 (100 br - 100 fr) - 100 fr

    * 100 fr

    If your arms still work, do another 200 pull to cool-down
    Warmup:
    200 Free
    200 Kick w/ board
    200 Free Pull
    200 IM Drill
    4 x 50 Free w/ :10 rest

    I've been wanting to do another fast 400 IM in a practice lately, but do to pool lane space, I haven't been able to fit it in until tonight.

    Round 1:
    1 x 400 IM FAST @ 6:00 (went 4:52 from a push, masters best in a practice setting)
    • 1:05 @ 100
    • 2:24ish @ 200
    • 3:50ish @ 300
    • 4:52 @ 400, then almost calling for lifeguard to bring the oxygen...
    1 x 300 Free recovery @ 4:30 (3:45)
    1 x 200 IM (70-80%) @ 3:00
    1 x 100 IM (70-80%) @ 1:30
    1:00 or so rest

    Round 2:
    1 x 300 IM FAST @ 4:30 (went 3:49) couldn't really go fast
    1 x 200 Free recovery @ 3:00
    1 x 100 IM (70-80%) (1:15)
    1:00 or so rest

    Round 3:
    1 x 200 IM FAST @ 3:00 (2:29) Ugh x 3!!!
    1 x 100 Free recovery @ 1:30
    1:00 or so rest

    Round 4:
    1 x 100 IM FAST @ 1:30 (went 1:09)

    100 EZ

    Was aching for more, so I kept going:

    1 x 25 Kick w/ board @ :30
    1 x 50 Kick w/ board @ 1:00
    1 x 75 Kick w/ board @ 1:30
    1 x 100 Kick w/ board @ 2:00
    1 x 125 Kick w/ board @ 2:30
    1 x 150 Kick w/ board @ 3:00
    1 x 175 Kick w/ board @ 3:30

    4 x 125 Free Pull @ 1:35 (1:30s)

    ---------------------
    4500 Yards

    7300 Yards for the Day
  18. Workout 02/09/12 pm: Here You are now with us

    by , February 9th, 2012 at 09:05 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day with my wife, ate at a Fish Fry, and dozed off in the car. Then I went to [ame="http://forums.usms.org/showpost.php?p=259896&postcount=1"]pwb's workout 1 from this week[/ame] ...

    w/u: 200 FR/ 200 Bk

    IM Test Set (2,600 set)

    4 x 50: on (BASE – 0:20) :60 per 50, IM order, add up to 200 IM time … go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50 :40 ... :55
    1 x 200: on (BASE + 0:20) 3:20 per 100, IM, fast … try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 100: on (BASE + 0:40) 2:00 per 100, IM order, add up to 400 IM time … go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 400: on (BASE + 0:20) 6:40 per 100, IM, fast … try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 25: on (BASE/2) :40 per 25, IM order, add up to 100 IM time … go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 100: on (BASE + 0:20) 1:40, IM, fast … try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    Then a 50 cool down.
    (solo/Rec/3050 yards/60 min)
    (total for day = 4050 yards)
    --------------------------

    This was intense. I will point out that the fish and chips I had at lunch was way too much food, but delicious. I am happy I did a #2 before swimming or there would have been a code brown after the middle set.

    Let me look at these IM times (total set time = 51:23):
    Set 1:
    4x50's: 31.50, 33.63, 42.50, 34.13 = 2:22.56
    1x200: 32.19, 38.31, 47.56, 33.63 = 2:32.49
    (on the 50's, loafed the free. What's up with that back split on the 200???)

    Set 2:
    4x100's: 1:11.31, 1:13.37, 1:28.93, 1:06.82 = 5:02.03
    1 x 400: 1:14.44, 1:20.38, 1:40.00, 1:12.12 = 5:27.34
    * 2nd ever 400 IM, went 5:43 in December, so I am happy. I was hurting on the back and went to a two beat kick. Breast? I celebrate a 10 second drop from the last one.

    Set 3:
    4x25's: 14.82, 15.13, 20.38, 13.50 = 1:05.03
    1x100: went 1:06.35
    Had the age group coach time me from his go and a push - I really poured the coal on this one and felt ready to puke when I finished. It was good!

    Have to try this again. I liked the variation in distances, and was happy that my swimp3 is working again (it needed a week off for bad behavior). My eyes are really heavy, so a hot tub and some ice cream for me before calling it a night. I have to get up on time tomorrow morning for work - slept through 2 snoozes today!
    Tags: 400 im
    Categories
    Swim Workouts
  19. Thursday 02/09/12

    by , February 9th, 2012 at 08:56 PM (Workout Swimmer)
    May have to revise my GTD - especially since I'll be having surgery on my arms in a couple of weeks & will be out of the water for 4-6 weeks afterward.

    Swam this am with Ken - he's amazingly fast, considering that he usually trains on his own. He just has the same speed over and over. He gave me a good workout on the 150's - I'm used to going a hard 600 - 800 max, and then getting a little bit of rest (at least 30 secs or so) - but the 13 x 150's was 1950 hard with no breaks. It was probably good for me, though.

    600 (100 back/25 breast/25 baci)
    3 x 200 Pull (no paddles)
    13 x 150 on 2:15, 5 swim, 4 IM twitch, 4 pull
    12 x 100 kick on 1:45 (w/zoomers)
    150 breast/free
    Total: 4200 SCY

    Leaving for Auburn Saturday morning!
    Categories
    Uncategorized
  20. 02.09.12 - Thursday workout

    by , February 9th, 2012 at 08:53 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~85. No drag suit.

    SCY

    400 Warm up

    4 x 50 - 1:00 No breath on 1st 25/br back
    Rest

    8 x 25 Kick - :40 (Fly x 2, Fr x 4, Br x 2)
    Rest

    8 x 25 Swim - :40 (Fly x 2, Br x 4, Fr x 2)
    Rest

    125 easy

    Broken 200 Br from blocks (2:36)

    125 Cool down

    (1450 Total)
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