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  1. 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
  2. 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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  3. 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
    Categories
    Swim Workouts
  4. 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
  5. 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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  6. 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

    Categories
    Swim Workouts
  7. 02.26.12 - Sunday workout

    by , February 26th, 2012 at 08:02 PM (Pete's swim blog)
    Missed yesterday. My wife ran a 10k a few hours south of here so I had the kids all morning. Thought about swimming yesterday afternoon when she got home but never motivated myself to get off the couch. With a short workout from Friday, I set out to do about 6K to keep on track for GTD. 6K is a bad idea after a bacon double cheeseburger from 5 guys burgers and fries. I'm really used to swimming on an empty stomach. Even with pool temperatures at 86, I managed to keep everything down... just didn't feel great. Swam solo... mostly had the pool to myself.

    SCY

    400 Warm up

    3 Times through:
    * 25 Stroke - :30 (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 25 Fr - :30
    * 50 Stroke/50 Fr (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 400 IM - 6:00
    * 50 Easy - 2:00
    * 200 IM - 3:30 (#1, #2 25 Fl/25 Bk/125 Br/25 Fr, #3 25 Fl/125 Bk/25 Br/25 Fr)
    * 300 IM - 5:30 (#1, #2 50 Fl/50 Bk/150 Br/50 Fr, #3 50 Fl/150 Bk/50 Br/50 Fr)
    * 175 Stroke - 3:00 (#1, #2 Stroke = Br, #3 Stroke = Bk)
    * 175 Free - 2:30
    * 50 Easy - 2:00
    We did this with fly as the stroke a couple weeks ago. Since nobody on the team is really interested in doing a lot of breaststroke (don't blame them), I thought a solo workout would be a good place to give it a shot. Focused more on technique than speed in order to cement some great suggestions I've received lately.

    4 x 50 Kick - 1:05 2 Easy/2 Hard
    4 x 50 Pull - :50 2 Easy/2 Hard
    4 x 50 Kick - 1:05 2 Easy/2 Hard
    4 x 50 Pull - :50 2 Easy/2 Hard
    4 x 50 Kick Br - :55 2 Easy/2 Hard

    100 Cool down

    (6000 Total)
    Categories
    Swim Workouts
  8. Sunday, Feb. 26

    by , February 26th, 2012 at 06:49 PM (The FAF AFAP Digest)
    Rehab exercises, 40 minutes

    Stretching/Foam Roller, 40 minutes

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

    After feeling pretty rough last Friday, I resolved to take the weekend off. The lack of a recovery week since Dec., combined with a lot of HIT workouts, probably caused some accumulated fatigue. I was also worried I might be coming down with a cold, but after marathon sleep last night, feel better.

    I did sign myself up for the Warrenton meet next Sunday.

    And I'm very proud of my Lil Fort who took a minute off her PR and ran a 21:40 5K today. She seems like a natural runner.

    Fort Son's coach told him to take 7-10 days off rowing/lifting to try to speed his mono recovery. He's hoping to feel better by his training trip over spring break.
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  9. February 25, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim DPS

    Main Set #1 Broken 1650 (1650 set / 3050 total)
    From pwb's [ame="http://forums.usms.org/forumdisplay.php?f=121"]High Volume Workouts[/ame] [ame="http://forums.usms.org/showthread.php?t=20181"]week #7[/ame] workout #1.

    3 x 100 @ 1:35
    4 x 150 @ 2:20
    3 x 200 @ 3:10
    3 x 50 @ :45
    went 21:43

    Kick (700 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    8 x 50 @ 1:00 kick without fins
    6 x 25 underwater SDK w/fins @ :45

    Main Set #2 (1250 set / 4900 total)
    5 x 50 @ 1:00 hypoxic, breaths per lap: 1:0,0 2:0,1 3:0,1 4:0,0 5:0,0
    2 x 100 @ 1:35
    2 x 100 @ 1:30
    2 x 100 @ 1:25
    2 x 50 @ 1:00 active recovery

    2 x 100 @ 1:35

    100 easy

    * 5000 total *

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

    As written, this was a 6000 yard workout... I still haven't shaken this damned cold and I could feel yesterday's 500s from the first lap of warmup, so by the time I started the second "swim" set I was really dragging and decided to drop 1000 yards.

    My legs started cramping on the last 150 of the broken 1650, so I used a pull buoy for remainder of the workout.

    Updated February 26th, 2012 at 09:52 PM by eric.carlson

    Categories
    Swim Workouts
  10. February 24, 2011

    Warm-up (1200)
    2 X 200 @ 3:10
    2 X 200 @ 3:05
    2 X 200 @ 3:00

    Drill (500 set / 1700 total)
    4 x 25 @ :30 scull
    4 x 75 @ :15 sec rest, odds: fist, evens: catch up
    4 x 25 @ :30 decrease stroke count by 1 each lap

    Kicking (400 set / 2100 total)
    4 x 25 underwater SDK w/fins @ :45
    8 x 50 no fins @ 1:00
    4 x 25 underwater SDK w/fins @ :45

    Swim (2500 set / 4600 total)
    1 x 500 moderate pace - went 7:03
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #1 - went 6:52
    5 x 100 @ 1:35 descend 1..4, 5 easy
    1 x 500 faster than #2 - went 6:43

    100 easy

    * 4700 total *
    Categories
    Swim Workouts
  11. February 22, 2011

    Warm-up (1600)
    4 X 100 @ 1:45
    1 X 200 @ 3:30
    4 X 100 @ 1:35
    1 X 200 @ 3:10
    4 X 100 @ 1:30

    Kick (900 set/ 2500 total)
    8 x 25 underwater SDK w/fins @ :45
    10 x 50 @ 1:00 kick without fins
    8 x 25 underwater SDK w/fins @ :45

    Swim (2000 set/ 4500 total)
    1 X 300 @ 4:30 (1:30 pace)
    2 X 150 @ 1:10 (1:27 pace)
    50 easy/drill

    1 x 300 @ 4:20 (1:26 pace)
    3 X 100 1:25 (1:25 pace)
    50 easy/drill

    1 x 300 4:10 (1:23 pace)
    4 X 75 @ 1:00 (1:20 pace)
    100 easy

    Wrap-up (500 set / 5000*total)
    12 x 25 no breath @ :35
    200 easy

    * 5000 total *

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

    My head and chest are still extremely congested and I had to swim at 5:00am (instead of my usual 6:30am) to make it to my morning appointment, so I seriously thought about rolling over when the alarm went off. Dragged myself out of bed and was happy for it as the workout felt good once I made it through warmup.
    Categories
    Swim Workouts
  12. February 20, 2011

    Warm-up (1400)
    2 x
    • 1 X 200 3:10, 3:00
    • 2 X 100 drills
    • 3 X 100 1:35, 1:30


    Swim (2600 set/ 4000 total)
    2 x
    • 5 x 100 @ 1:30
    • 4 x 100 @ 1:25
    • 3 x 100 @ 1:20
    • 100 easy


    200 easy

    * 4200 total *

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

    I picked up my daughter's head/chest cold this weekend and it is really kicking my butt. I had planned to do a kicking set to make a total of 5000 yards, but called it quits after I didn't make any of the second set of 100s on 1:20.
    Categories
    Swim Workouts
  13. Team Practice

    10 min choice

    3 x 225 @ 3:30 (75 stroke/150 free) cruise

    1 x 600 @ 9:00
    4 x 50 @ 60 Sprint
    2 x 400 @ 6:00
    4 x 50 @ 60 Sprint
    3 x 200 @ 3:00
    4 x 50 @ 60 Sprint

    50 EZ

    Broken 500 at 90 %
    (25,50,75,50,25,25,50,50,25,25,50,75,25)
    25's fly @ 30
    50's free @ 60
    75's breast @ 1:30

    200 w/d

    4625

    I picked the 1:30 base today and was glad I did. I swam relatively well today but felt very sloppy. Just couldn't put it all together. Had I done the 1:20 base I would have really suffered. On the broken 500 I was able to regain control to finish out the workout on a positive note. I need to get in some more pool time but work continues to get in the way.
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  14. Recovery Sunday 2/26/12

    by , February 26th, 2012 at 12:30 PM (The Labours of SwimStud)
    WORKOUT #3 -- RECOVERY

    10 minute choice warm up

    2 x through IM progression kicks @ :10-:15 RI
    -- work on DPK

    1 x 25 dolphin
    2 x 25 back
    3 x 25 breast
    4 x 25 flutter

    Ladder: 2 x through:

    25-50-75-100-200-100-75-50-25 @ :30 RI

    Round 1: first 25 scull
    Round 2: first 25 drill
    On 200s, alternate kick/swim or drill/swim
    25 & 50s should be hypoxic

    Total: 1900 + choice warm up

    This was Ideal today after feeling so achy and beat up...it was a good workout week.
    Finished my swim and then spent 30 minutes teaching my wife to swim...better.
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  15. Weekend Swim Clinic

    by , February 26th, 2012 at 11:38 AM (A comfort swimmer's guide to easy swimming)
    Our local swim team sponsored a Swim / Triathlon Clinic this weekend with Barb Lindquist. So I spent 4 hours yesterday in the water doing freestyle and backstroke drills. I'm not sure of the distance swam (a ton of 25's) though I would guess we did about 1000 each 2 hour session.
    Today will be two more 2 hour sessions, this time breaststroke and butterfly. And about 1 hour on strength training and stretching. I've found that even though I know and have previously done most of the drills taught in the clinics I've attended, I still learn from doing them with different instructors and coaches. And every clinic I've attended I learn something new. Since I've started doing a little bit of coaching, these clinics help be be better both as a swimmer and as a coach.
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  16. 100 free 56.3

    by , February 25th, 2012 at 11:22 PM (Chowmi's Blog)
    Today I just swam the 100 free and timed the rest of the meet.

    I think I went

    56.3
    27.0ish 50 split

    That seems solid for this meet; I think I was in the 57 58 range at this meet in other years so that seems to be a good indicator. I think I will swim it again, it wasn't quite as unpleasant as it has been in years past, so when it's not altogether unpleasant, I suppose one should swim it! Plus with my left shoulder a bit weak, it was nice not to go 100% with it. You can't really do that in a 50.

    I didn't swim 100 free in USA this year, but last year when I did 25.9 split at the 50 and 54.7, so I think I just need to get out faster.

    I relieved my daughter who got roped into timing for the meet. Unfortunately, the many pleas to relieve me went unanswered until finally - my daughter came back to relieve me, which defeated the whole purpose of leavin' early.

    For tomorrow, I have packed 2 full leg suits and will try to swim with both on. Not sure if that helps, hurts, or what!

    It was fun to see Martina's 22.93. She tied the pool record and I think it will be really interesting to see her name as school record (22.2 I think) as well as the pool record, particularly since she is 36 so there will be a double take when you look at the years by her name!!!

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

    NEW GOAL!!!!

    I have found my motivation. After reaching 100 career top ten times, I really lost interest in the count. But now, I think I am around 160, so it is my goal to get to 200 ASAP. So that means I have to actually swim more events! Meters, here I come! But in the meantime, time to enter everything under 200 in SCY!

    I MAY, just MAY go to the SPMA and SW Zone Champs in Santa Clarita, CA in mid-April. I hear some Zonies will go so it will be fun, plus it may be a good turnout if the west coasters don't want to trek cross country to nationals this year. I was eyeing the Colonies meet, mapping the possibility of a surprise on my parent's doorstep, but it's at least 4 hours from Pittsburgh, and that meet has one day in a shallow pool which is also a deal killer. But it would be a very competitive meet and swimming against women, which I prefer. The best competition is at regional meets all women all ages. You often get a full heat or more of fast competition, better than at nationals!
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  17. 7000 yards and a drink malfunction...

    by , February 25th, 2012 at 08:25 PM (Alex's swim journal)
    Today I wanted to do my first 7K continuous swim; distance has been building nicely since mid-January and after getting really comfortable with the 6K distance and taking a step-back week, I though 7K would be just right.

    For the long swims I always take a water bottle with a replacement drink; usually Gatorade. I know from my running days how important hydration is after you get out past the hour mark and the electrolytes and simple carbs in Gatorade really help keep the glycogen stores from running out in that second hour of swimming. I don't like the bonk!

    So I planned, like I usually do, to take a swig at every kilometer: a few ounces every 20 minutes for me seems just right and leaves me enough to chug at the end of the swim to begin recovery. I left the bottle on the deck, slipped into the water, quickly found my all-day pace, and was just getting into a rhythm when...

    The lifeguard stopped me, apologizing profusely, and began to explain why my water bottle was open, half-consumed, and surrounded by what looked like a Gatorade explosion... huh?

    Apparently, as she retells it, there is a patron with a mental disability who can't control himself when he sees bottled drinks or coffee mugs ("your lucky it wasn't coffee," says the other lifeguard, "he makes a B-line and never lets anyone pull him away from that stuff"). I knew who they were talking about and thought it was kind of sad. As apologetic as they were about it, I said it was no big deal, totally fine. I'm so glad that this disabled gentleman's family cares enough about him to bring him to the Y and let him enjoy swimming. Every time I see them I think, "wow, that's dedication."

    Obviously, it was an inconvenience and w/o replacement drink I ran out of gas at about 6K instead of 7K, managed to squeeze in another few hundred yards to make it an even 7000. But I was reminded the whole time I was swimming of how blessed I am. I'll hit that 7K next week!
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  18. Today's workout... 2100 yds

    by , February 25th, 2012 at 02:07 PM (Nobody Special)
    100 warm up

    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int
    2x50 free (w/o fins) - 1 m int
    1x100 free (w/o fins) - 2 m int

    10x50 back (w/fins) - 1 m int

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

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

    100 warm down
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    Swim Workouts
  19. A scary run....

    by , February 25th, 2012 at 02:02 PM (Nobody Special)
    * Yesterday I went for a 1 mile run in the afternoon and half way through I got caught in one heck of a thunderstorm. It was one of those ones that just come up out of nowhere. I swear there was a lightning strike so close that the flash blinded me for a second. Additionally the wind started blowing like crazy and I was afraid hail was going to start falling. By far one of the most terrifying runs - thank goodness it wasn't a long one...
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  20. a colder one today

    by , February 25th, 2012 at 08:58 AM (Mixing it up this year)
    It was colder and windy so i made it a quick one just to loosen up. My back is so sore from all this walking.

    500 free
    8x25 1 arm fly
    8x25 burst + cruise
    100 EZ

    Total 1000 yards
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