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  1. Back with the team - 2800 yds

    by , March 6th, 2012 at 11:18 AM (Nobody Special)
    * Back with the team today. Good work-out - did my best to keep a light pace. Here is the workout:

    100 warm up

    4x200 free (30 sec rest)

    4x100 kick (fins) 2 m int

    1x100 back
    1x100 breast
    1x100 catch-up stroke

    20x50 free (5, 10, and 15 kick) 1 m int

    200 warm down
    Categories
    Swim Workouts
  2. Tuesday - 03/06/12

    by , March 6th, 2012 at 10:32 AM (Workout Swimmer)
    Air was cold, water was hot - what a combo! Annie came to keep me company this AM:
    I had done about 1400 by the time she got there

    600 (100 free 25 back/25 breast x 4)
    200 pull no paddles
    300 pull w/paddles
    300 kick
    8 x 50 on :50
    --------------
    10 x 50 on 1:00 odds fast, evens recovery
    8 x 25 on :30; fast/easy, easy/fast, build, sprint x 2
    8 x 150 on 2:15 pull - I went hard on all of these except #5 & #6, which were moderate - held about 1:50ish on all but #5, which was a 1:55 (good effort)
    100 kick
    8 x 50 kick on :55
    50 EZ on :55
    50 sprint on 1:00
    50 EZ on 1:00
    75 sprint on 1:00
    75 recovery
    Total: 4300 SCY
    This workout kicked my butt - the 150's I truly was pushing myself, and on the sprint 50's I was too - with Annie touching me out 90% of the time - great fun! Hopefully also training myself to go FAST.
    I was planning on going 5000 today, but ran out of time, since I got there a bit late. There should have been a 100 fast after the last 75, plust a 125 recovery, followed by 4 x 50 @ 75% at the very end
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  3. 03.06.12 - Tuesday workout

    by , March 6th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave x 3. Pool temp 85-86. Wore Speedo brief.

    SCY

    400 Warm up

    4 x 100 - 1:30 convert free to kick
    5 x 200 - 3:10 convert free to IM
    50 Easy - 2:00
    4 x 75 Breast - 1:30
    50 Easy

    200 Free - 2:30 (2:27)
    50 Free/50 stroke/50 Free - 2:30
    200 Free - 2:30 (2:22)
    50 Free/50 stroke/50 Free - 2:30
    200 Free - 2:30 (2:17)

    25 Easy
    16 x 100 Relay from Dive - my times were 1:02, 1:01.5, 1:00.x, 1:00.5

    125 Cool down

    (3650 Total)
    Categories
    Swim Workouts
  4. Made it through Monday

    10 min. choice
    6 x 75 w/5
    --right arm/left arm/build by 25

    3 x through
    3 x 50 @ 45 descend
    2 x 75 @ 1:30 (bk/br/fr by 25) focus on form
    6 x 25 @ 20
    300 pull breathe 3/5/7 by 50
    Rest 30 and repeat

    4 x 125 @ 2:00
    --25 sprint, 100 no walls

    4 x 125 @ 2:00
    --75 free/50 back

    100 w/d

    What a typical Monday at work! I was so glad to get out of work and make it to the pool for some me time. Felt pretty good today and strong considering that I have not been swimming as much as I usual do.

    The 100's no walls are a good "drill" but one of my least favorite. We usually do it as a 500 swim and after about 300 it gets old fast.

    I also found time to mix in a hour of P90 core which is one of my favorite of the series.
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  5. do i still have legs?

    by , March 6th, 2012 at 08:38 AM (Mixing it up this year)
    This was a killer leg set today. I really needed that. I will need to use this workout several more times before nationals.

    500 free
    12x50@:45 free w/zoomers & paddles

    10x50@1:00 kick w/zoomers over/under(25 kickc/25 shooter) - under/over
    50 EZ
    100@2:00 kick I went 2:05 good for me but didn't make interval. My kick stinks even though I am working on it
    100 EZ
    8x25@:45 tempo kick dolphin on back
    50 EZ
    100@2:00 kick w/zoomers went 1:27 but how do I get my kick without fins there. I wonder if there is something wrong with the way i kick in general
    100 EZ
    8x25@:45 breast kick on back
    50 EZ
    50@2:00 AFAP kick went :53 good for me
    100 EZ
    8x25@:45 tempo flutter kick w/ board
    200 EZ

    Total 3100 yards
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  6. Monday, March 5, 2012 5:00am & 11:00am

    by , March 5th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    A.M. Warmup:

    500 Free
    200 Kick w/ board
    300 Free Pull

    10 x 100 @ 1:40 (followed :10 behind a guy doing all freestyle)
    • 3 Fly (1:06, 1:10, 1:10)
    • 3 Back (1:16, 1:16, 1:14) - actually attempted SDKs here, did about 3 each time
    • 3 Breast (1:22, 1:25, 1:23)
    • 1 Free (:59)
    100 EZ

    4 x 75 Dolphin Kick w/ Biofuse fins on back @ 1:10
    my abs were killing me and had to stop...I'm a wimp!

    600 Free Pull

    At this point (6:00am) our lane had 5-6 guys in it, so it was fun!

    5 x 200 Free @ 3:00 (I chose to descend them, and was running into lap traffic at the end of the 200s)
    • (went 2:16, 2:14, 2:11, 2:08, 2:06)
    • afterward the guys told me they started leaving 2-3 seconds apart on the last 3 200s to hopefully stay ahead of me.
    5 x 100 IM @ desc. interval (1:35, 1:30,...1:15)
    (went 1:10, 1:14s, finished 1:13)

    8 x 75 Kick w/ board @ 1:15 - had to kick fast, basically is was a 600 continuous for me. The others all cheated and wore zoomer fins.

    100 EZ

    4 x 50 Fast from the blocks.
    • The three of us guys left at the end of practice did these as a continuous relay, so we were getting approximately 1:00 rest or more (at least I was)
    • My last one, one guy timed me on his watch - 25.11 Not bad!
    100 EZ

    -------------------------
    5400 Yards

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

    Afternoon warmup at a crowded YMCA pool:

    200 Free
    200 Kick w/ board
    200 Free Pull
    200 Kick w/ board

    After this I was able to split a lane so I was planning to do PWB's Workout #3 for this week: Quality 200 Pace

    16 x 75 Free
    • 4 @ BASE -:05 (1:10)
    • 4 @ BASE -:15 (1:00)
    • 4 @ BASE -:05 (1:10)
    • 4 @ BASE -:25 (:50) Holy Crap! this was fast. I only made the first one.
    I started talking with another lap swimmer who recognized me from high school, and after 15-20 minutes of blabbering on, I was done with swimming.

    I ended up doing a 200 Swim, trying out his SwiMP3 headphones that he had, and they seem to be okay, but I'm not totally convinced enough to buy my own. The music is good when you're keeping your head still underwater, but if you have to keep breathing every stroke, it seems that the splashing of the waves seems to interrupt the music vibration listening effect. I may have just not had them on a good position on my head. Who knows. I didn't really "feel" them on my head while swimming, and only did freestyle with them on. Not sure how other strokes would be.

    -------------------------------
    2200 Yards

    7600 Yards for the day!
  7. Monday, 03/05/12

    by , March 5th, 2012 at 09:46 PM (Chowmi's Blog)
    Sat 03/04
    Heavy lift day at the gym!
    About 1+ hour
    "anything I don't have at home"

    I am happy to report that I progressed this season from handicap lunges (with yellow lebert thingys to assist) to now being able to "walk the longway" of the track doing lunges and using dumbells. I can also go clearly to the 90 degree bend! Next Up: add chewing gum. No, just kidding. That all said, I am quite sore, not lifting in quite awhile!

    Sun 03/05
    SCM Recovery day
    200 warm up
    10 x 50 1:05
    free with PFS
    100 easy

    Monday, 03/06/12

    200 warm up

    10 x 10 sec cord with paddles "sprint" feeling the catch and not spinning

    100 easy

    6 x 50 kick on 1:15
    TYR fins or none
    tummy/sides/back

    100 easy

    6 x Dives - sprint approx to the 15 m

    100 easy

    4 x 50 on 1:15
    free with PFS

    100 easy

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

    Over the top last week with 2 vasa days and 1 gym day of drylands! Going very specific with the swim workouts and either completely smooth or true sprinting.

    More of the same this week, and in Breck (next week) i'll probably lift as heavy as I can. No way on aerobic stuff at that altitude! Easy swims to recover and only a few-strokes-out sprints if anything.
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  8. Monday 3/5/12

    by , March 5th, 2012 at 07:50 PM (Workout Swimmer)
    Feeling really tight today plus, little to no energy thanks to my carb depletion weekend. I lost a total of 3lbs, and have not really felt deprived of food, but definitely could feel it sap my energy. Experimenting with my diet so that I won't gain a ton of weight after my surgery(s) at the end of the month. Too cold to swim this morning, plus I didn't have to work, so why get out of bet at 4:50am?!! Swam at Trousdale with the guys:

    12 x 75 on 1:15 (50 swim, 25 other)
    12 x 50 kick on 1:00 (4 breast, 2 back/fly, repeat)
    50 easy
    6 x 100 IM on 1:40, rotating through strokes for starting length
    50 easy
    4 x 100 pull on 1:20
    100 easy
    3 x 300 pull on 4:15
    50 easy

    Had my husband lawnmower my back but my c-spine still feels tight. Energy level a bit better since I had lunch.
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  9. Workout 3/5/12 noon:

    by , March 5th, 2012 at 06:17 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 IM drill

    Go four times through:
    - 100 FR pull with buoy on 1:20
    - 50 kick on :60 IMO
    - 50 Swim FAST on :50 IMO

    300 Drill (FR/BK/fly-br)

    Go four times through:
    - 50 AFAP (did FR/BK/Fly/BK)
    - 75 ez
    - Did these on ~ 3:00 (in between traffic)

    6 x 75 in 1:30
    - first and last FR - 49, 48
    - middle four BK - 51,52,50,48

    100 cooldown and out
    (solo/Rec/2550 yds/50 minutes)
    (total yards for day = 5050/90 min)
    -----------------------------------

    A bit less congested in the water at lunch, but I was happy to get some fast efforts in. The AFAP were more like 90% effort since I'm not at 100%. I tired.

    I was able to talk Kevin into doing the 75's with me - he likes to swim that distance and agreed to do them only if we went on 1:30. Fine by me I was happy to get the last back under 50.

    I'm kinda tired now. Went to lunch with my wife, then proceeded to pass out in the car for an hour as she and my son did some shopping. Off to men's Bible study tonight, and then I will be talking with a pharmacist going to Nicaragua in April with the GHO medical missions group - her first time so the trip leader connected us in order to talk about what to expect.

    Maybe I'll double Tues instead of Wednesday ...
    Categories
    Swim Workouts
  10. Vid+ recovery Swim, Monday, March 5

    by , March 5th, 2012 at 04:22 PM (The FAF AFAP Digest)
    Video from Warrenton Meet:

    Here is the vid from my 27.46 50 back yesterday. I'm in lane 6. Thank you Margaret Conze for videoing. I'm grateful to have it! Compared to my 28.23 50 back vid from the Sprint Classic last October, I can say that: (1) my under waters were decidedly better, especially on the second 25; (2) my turnover may have been ever so slightly faster, and (3) I stuck the finish better. 33 kicks, 19 strokes.

    [nomedia="http://www.youtube.com/watch?v=-_-j4PC16zI&feature=share"]Leslie's new 50 SCY Backstroke National Record Swim - YouTube[/nomedia]



    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/fins @ :35-:40

    6 x (5 x 50)
    5 single arm fly
    5 single arm back
    5 breast dolphin
    5 DPS free
    5 caterpillar fly drill
    5 various sculls

    100 free
    100 DAB

    Total: 2700


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

    I'm sore from the meet, but actually felt pretty good in the water. Just swam smooth; pure recovery swim. My plan is to hit it hard this week, then do a 5 day drop taper/rest for the Albatross meet next Saturday. After listening to our complaints about mixed gender heats, Jeff Roddin has separated men and women for the 50s. But after a meet of all 50s, I'm still leaning toward doing the 100 fly/100 IM and something else (maybe 50 free at the end). After Albatross, I'll kill it until 3 weeks before Nats and then start tapering.

    Updated March 6th, 2012 at 12:19 PM by The Fortress

    Categories
    Swim Workouts
  11. March 2, 2012

    Warm-up (1400)
    200 swim
    4 X 100 free @ 2:00 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick
    4 X 100 free @ 1:40 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick

    Swim (1600 set / 3000 total)
    2 x
    • 3 x 100 @ 1:45 smooth free, no breathing in or out of turns
    • 8 x 25 @ :45 streamline glide drill
      -- push off in perfect streamline and glide as far as possible, easy swim to wall
    • 3 x 100 @ 1:45 descend 1 - 3


    Wrap-up (500 set / 3500 total)
    6 x 25 @ :45 no breather
    100 easy
    6 x 25 @ :45 no breather
    100 easy

    * 3500 *
    Categories
    Swim Workouts
  12. March 5, 2012

    by , March 5th, 2012 at 02:56 PM (Canuck Countdown)
    97 days until Day 1 of the FINA World Masters Championships

    Saturday, March 3
    Rocky Mountain Masters Swim Meet
    SAIT Pool (25m), Calgary, Alberta

    Warmup: 1000 meters

    200 Butterfly - was great! For 150 meters. Then I digressed to stroke / stroke / scull / stroke / stroke / scull / stroke / stroke... and got DQ'd. Question for all of you stroke and turn judges: Is this actually a DQ-able offence? In more detail - when I was sculling and not stroking, I took a small simultaneous scull out towards poolside, then back to centre, before initiating the full stroke. The rule states that "Both arms shall be brought forward together over the water and brought backward simultaneously through-out the race". OK. However, it is allowable to pause between strokes with arms stretched out in front for several kicks, as per "USA Swimming Situation Resolutions - Stroke & Turn - Butterfly - Situation 6", which states "There is no rule requiring an arm stroke between leg kicks. The swimmer may kick as many times as desired between strokes as long as both legs kick simultaneously." Is the trick that you must not make any move that looks like you're initiating, but then not completing, a stroke?

    My time was 2:34. If I can condition myself well enough to finish that last 50, I should be able to go sub 2:30. Disclaimer: This is obviously not one of my events. In fact, this was only the 2nd time I've ever swam it in my life! Since I was DQ'd, I'm going to try to do it again this season. I'm doing it for three reasons - to get the club record, to complete the National Check-Off Challenge, and to prepare myself for long course 100 Fly, which I'm swimming at World Championships.

    100 Free - 58.6. Happy with that after the 200 Fly. 25 splits were good: 13, 15, 15, 15.

    200 IM - again, not one of my events. Swam it for the same reasons mentioned above.

    Total Distance = 2500 meters (SCM), including warmup, races, and cool-downs between/after races.

    Updated March 5th, 2012 at 07:42 PM by lewba

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  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/06/12

    by , March 5th, 2012 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four rounds. Break after 2 rounds.

    1 X 100 easy
    3 X 50 @ 100% 2:00
    1 X 50 easy

    CHOICE OF FOLLOWING TWO SETS:

    4 X 200 IM 3:20 3:00
    1 x 100 easy 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    OR

    6 X 300 free 4:00
    Swim or pull. Negative split all 6 and descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  14. Monday, 3/5/12

    by , March 5th, 2012 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 choice - 250 free/250 back
    10 x 50
    2/1:00 build 1/55 strong
    2/1:00 build 1/50 stronger
    2/1:00 build 1/45 fast
    1/1:00 smooth
    - all free, builds around 40 strong around 35-36

    Kick
    10 x 25/40 full stroke with over kick
    - alternated back & free

    Kick Turns
    8 x 100/2:00 smooth swim - except fast, strong kicks from Flags into Wall back to Flag
    - alternated back & free

    Dives:
    6 x 25 sprints with dive
    - did 3 back and 3 fly

    Warm down
    200 easy free

    Total: 2550 yards





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  15. drop back to 1600

    by , March 5th, 2012 at 12:06 PM (Nobody Special)
    * Tomorrow I plan on rejoining the team with their morning workouts. In anticipation of that I only swam an easy 1600 yds today. Here is the workout:

    100 warm up

    4x100 free (w/fins) 2 m int

    8x50 kick (w/fins) 1 m int

    4x100 back (w/fins) 2 m int

    2x100 breast - 2:30 int

    100 warm down
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    Swim Workouts
  16. 03/05/12 am: We tried so hard

    by , March 5th, 2012 at 12:00 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr/200 bk
    4 x 100 kick on 1:50

    8 x 100 pull with buoy
    - 5 free and 3 back

    8 x 50 quarters strong ~ :60
    - 4 free and 4 back

    1 Noah's Ark pull with buoy
    (solo/Rec/2500 yds/40 min)
    ----------------------

    I got in a recovery swim yesterday of easy stuff not worth mentioning in a blog. My shoulders and neck are still sore from the meet on Saturday.

    Since I'm off from work this week the plan is to swim doubles today and Wednesday, team practice on Tuesday, then start taper mode for the Harvard meet next weekend. These morning practices are a tad disappointing since there are large numbers of people splashing about with me. Maybe lunchtime will be less congested?
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    Swim Workouts
  17. Monday March 5th

    by , March 5th, 2012 at 11:42 AM (The Labours of SwimStud)
    Did another speed workout today...still felt yesterday's a tiny bit but I felt pretty good through this one.

    Warm up:

    500 choice
    8 x 25 shooters w/fins @ :35-40
    5 x 50 free w/paddles @ :50/1:00
    50 EZ

    Speed Sets:

    10 x broad jump off side of pool & squat jump off bottom, dolphin kicking to top in streamline position

    3 x (5 x 25) @ :50/1:00
    1 = overkick free
    2 = burst + cruise
    3 = EZ
    4 = fast @ 90%
    5 = EZ

    125 EZ

    2 x through:

    -- take as much rest as needed after the easy swims to really punch the next fast effort. no hurry, rest is more important.

    1 x 75 @ 100 pace @ 2:30
    125 EZ
    1 x 50 @ 100 pace @ 2:00
    75 EZ
    1 x 50 @ 95% @ 1:30
    75 EZ
    2 x 25 AFAP @ 1:00
    100 EZ
    2 x 25 AFAP @ 1:00
    200 EZ

    Round 1 = swim
    Round 2 = kick
    One or both rounds with fins

    Total: 3050

    I used fins on round two of this one. I'm swimming NE Champs in 2 weeks...I'm going to train out this week as normal and just drop weights and running completely next week. I don't want to cut too early as it will make going back to running and weights difficult with a taper for Nats to come.
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  18. 03.05.12 - Monday workout

    by , March 5th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Wore Speedo brief. Pool temp ~85.

    SCY

    500 Warm up

    200 Free - 3:00 (2:20)
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    7 x 200 - 3:00 (100 Free + convert 25 Kick/75 Free -> 100 IM Kick -> 25 Kick/75 Free)
    200 IM - 3:00 (2:39)

    10 Times through
    * 100 - 1:10 (Mixed in 25 stroke on 6 of these)
    * 50 Easy - 1:10

    200 Cool down

    (4550 Total)
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  19. a little aspirin for the sinus headache and i was good to go

    by , March 5th, 2012 at 08:53 AM (Mixing it up this year)
    Still have my sinus headache this morning and the crud but once again the pool makes me feel better.

    This was a logn course day. I hate converting these workouts for long course.

    500 free
    8x25@:40 shooters w/zoomers
    5x50@:50 free w/ paddles had to work to make these forgot these were LCM
    50 EZ

    3x(5x25)@1:00 1 overkick, 2 burst + cruise, 3 EZ, 4 fast 90%, 5 EZ
    125 EZ

    Did next set free w/zoomers
    75@2:30 @100 pace went :55
    125 EZ
    50@2:00 @100 pace went :36
    100 EZ
    50@1:30 @100 pace went :35
    100 EZ
    2x25@1:00 AFAP went :15 & :16 even from midpool
    100 EZ
    2x25@1:00 AFAP went :16 & :17
    200 EZ

    Total 2400 meters
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  20. Tired 2500

    by , March 4th, 2012 at 11:33 PM (Alex's swim journal)
    Still recovering I think from yesterday's 8000, I only managed to get in 2500 today. It was difficult going; the body felt fine, but psychologically I was not there.

    It snows in Kenosha on March 5th.

    I need a nap...
    Or maybe a week on a sunny patch
    Of green grass near a spring fed pool.
    78 degrees? Sounds great,
    I'm already there
    In my dreams.
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