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  1. Wednesday, 1/11/12

    by , January 11th, 2012 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (800)
    200 swim – 200 kick/swim by 50’s
    200 drill/swim x 50’s – 200 scull/pull by 50’s

    Set 1 (150)
    1 x 50/1:00 build - went 37
    2 x 25/:30 strong - went ±17
    4 x 12.5/20 fast - went ±8

    Set 2 (300)
    2 x 50/1:00 fast - went 35 on both
    4 x 25/45 fast - went 16± on these
    8 x 12.5/30 fast - went ±8 on these

    Set 3 - @ 200 Race Pace Mode (1200)
    - swam free on smooth ones,
    - back on RPM all at 40-41
    1 x 50/1:00 smooth --- 1 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 2 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 3 x 50/1:00 RPM
    1 x 50/1:00 smooth --- 4 x 50/1:00 RPM
    1 x 200 easy --- 1 x 200 fast back, went 2:54
    1 x 100 easy

    Kick Set (400)
    4 x 100/3:00 AFAP
    short on time, did 2. #1 - flutter w/snorkel went 2:00, #2 on back went 1:55

    Cool Down
    100 easy

    Total: 2750 yards
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  2. Wed 1/11/12

    by , January 11th, 2012 at 01:59 PM (The Labours of SwimStud)
    Did another one of Fort's today...my shoulders are toast after this.
    WORKOUT #4: Lactate


    Warm up:

    400 choice

    8 x 50 kick @ 1:00-1:15

    4 x (4 x 25) @ :40
    1 = drill
    2 = build
    3 = EZ, fast
    4 = cruise

    Lactate Production Set, Drop Down Superset:

    4 x through:

    25 AFAP @ :45-1:00
    50 @ 100 pace @ 1:30-2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    -- intervals should provide a 1:2 ratio for rest
    -- equipment optional
    -- this set is designed to help you tolerate and clear lactic acid and promote speed efficiency at the 100/200 race pace

    3 x 150
    50 scull/50 kick/50 swim

    Total: 3250

    I also did my 500 kick set too...
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  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/12/12

    by , January 11th, 2012 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The 5:30 group will be doing a birthday swim:
    52 X 100 on 1:30. I'll post another workout for those who don't want to do the 52 100's.

    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    6 X 50 kick-25 mod/25 fast- 1:15
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 100 stroke-choice- 2:00
    6 X 50 1:00
    Two rounds with a break between.
    50's: 2 fly/2 back/2 breast

    3 X 400 free 5:20
    Negative split all swims ande descend 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  4. 4K yesterday

    by , January 11th, 2012 at 09:42 AM (Alex's swim journal)
    My 4K (4400 SCY) swim yesterday was enough to catapult me into the GTD top 10 for 40-44 men.

    Temporarily, I know.

    I originally started out thinking I would only get in 3500 or so, especially when my warm-up felt more taxing than usual.

    WARM-UP:
    10 x 50 on :50 (mostly :46-:47)

    MAIN SET:
    2 x 500 on 9:00 (8:01, 8:05)
    4 x 100 (50 easy/50 hard)*
    4 x 150 (50 easy/100 hard)*
    4 x 250 (50 easy/200 hard).
    *no rest after the 9:00 on second 500, just "recovery" swimming.

    COOL-DOWN:
    4 x 150 (50 breast/100 glide)
    3 x 100 (50 breast/50 glide)

    After finishing the first 1500 of the workout at the 26:05 mark (only took :30-:40 rest between my warm-up and the main set), I was feeling off. I thought, oh great, the ladder up is not going to be fun. On my 500s I was trying to hold :48 50s, which was my mile pace last summer, but it felt a lot harder than I wanted. I would love for :48 to be my 1-hour pace, so it was discouraging that it didn't feel relaxed.

    By the time I was through my 150s, though, I was settling into a pretty good rhythm. The hard 200s didn't feel as bad... though my pace had dropped to :51 per 50 by then. I was at about 3325 yards at the 1-hour mark. Rather than just do a couple of easy 100s for a cool down, I decided to work my way back down the ladder (easier swimming this time). My stroke count on the gliding free laps was about 24 per 50. Felt pretty good, though slow.

    Not nearly as slow as I was this time last year!

    The ladder workout reminds me of Jacob's ladder and how Dante wrote about it from its base.
    http://www.worldofdante.org/pop_up_q...I383&show=more
    I'll have to write my thoughts about that some other time.
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  5. The challenge of speed work....REST

    by , January 11th, 2012 at 07:16 AM (Mixing it up this year)
    I still battle with the sitting on the side of the pool resting thing. I feel like some intervals are too long but I did everything today as written almost.

    600 free
    4x25@:45 free odds build evens EZ
    4x25@:45 kick odds build evens EZ
    4x25 drag race from dead start this was fun started with an explosive kick to get moving
    1x50@1:00 EZ
    8x25@1:15 burst & cruise (did the even ones from the block, thought I had thrown my back out on the first start but felt better after...weird)
    2x50@1:00 EZ
    4x(25 AFAP&50 EZ)@2:30 1 each stroke (fly felt great)
    (I missed the fins on this but then again breat w/fins doesn't work for me)
    2x50@1:00 EZ
    2x(37.5 AFAP & 11.5 EZ)@3:30 w/fins went 32's
    3x50@1:00 EZ
    1x50@5:00 AFAP w/fins went 28
    6x50 EZ

    Total 2500 yards

    Updated January 11th, 2012 at 07:27 AM by Donna

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  6. Tuesday, January 10th, 2011 no swim for a while :(

    by , January 10th, 2012 at 08:23 PM (Fast Food Makes for Fast Swimming!)
    NOT A SWIM WORKOUT:


    Sorry to all you blog readers that are missing out on my swimming adventures for the past 4-5 days or so.

    I've been in and out of the hospital with my son, Benjamin, who is an epileptic seizure patient. The seizures originally started when he was 2 years old, but were controlled with medication fairly quickly. After a couple years he was taken off the medication by his doctors to see if he was okay without it, and he was...for a while.

    That turned out to be right about 1 year, and as of a week ago, his seizures have returned in full force again. We've spent last Thurs-Sunday in the hospital, back in Monday morning to the ER (and discharged), then back in again Monday late night (and admitted again) where he still is in the hospital. Seizures are still happening, and everything apparently is being done and/or being tested for.

    We may end up eventually over at Seattle Children's Hospital, and if that is the case, I'll try to meet up with That Guy for a little relaxation practice time if possible.

    I just hope that we can find a resolution for all of this soon. As much as I love swimming, I love my children more, and priorities come first.
    I just hope I don't get too fat during this "off season" out of the pool.

    Thank you to all who have already given me support. We'll be just fine in the end.
    Categories
    Swim Workouts
  7. Tuesday, 1/10/12

    by , January 10th, 2012 at 06:08 PM (A comfort swimmer's guide to easy swimming)
    Decided to try one of Leslie's High Intensity workouts. Picked the kick one from this week. Changed some of it since my pool is not deep enough for the squat jumps or VK. Also, due to time considerations, shortened some of the sets. And had to add rest to some!

    Speed: Kick Emphasis

    Warm up:
    300 swim free & back
    100 kick on back
    200 pull w/p&b

    3 x (3 x 50)
    1 = 25 scull + 25 drill @ 1:15
    2 = 50 tempo kick @ 1:15
    3 = 50 swim @ 1:00

    Speed/Strength Set:
    4 x 25 backstroke kick holding 5# hand weight overhead with one arm while other arm is at side, no fins @ :40 RI - 2 left arm, 2 right arm,
    - was supposed to do 6, 4 was all I had! Times were around :30
    50 EZ

    4 x 25 double torque drill w/paddles & buoy @ :45
    - my paddles are too big for this drill did not do it well!

    50 EZ

    4 x 50 kick, high flutter kick, no fins, feet at least 6-9 inches out of water @ 1:30
    -- either with board or in streamline position with snorkel
    - Did this with snorkel in streamline. Times around :55
    50 EZ

    4 x 50 kick with fins @ 1:30
    -- 25 AFAP + 25 easy
    - on back in streamline, 4-6 SDK off walls
    - not sure of time at 25, total time around 40-45
    100 EZ

    4 x 50 kick, fins optional @ 2:00
    - on back in streamline, no fins
    odds = AFAP - went 45, 46
    evens = easy - around 1:05-10 on these
    100 EZ

    1 x 100 AFAP kick for time
    - Kicked on back in streamline. By the time I got to this my legs were fried, went 1:44.

    Warm Down
    200 EZ

    Total: 2500 yards
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/12

    by , January 10th, 2012 at 04:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    10 X 50 kick 5 on 1: 5 on :55
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 fast :40
    Choice. Two rounds, short break between rounds.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  9. Tuesday, Jan. 10

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

    600 various

    5 x (5 x 50) @ 1:00
    1-5 = single arm fly
    6-10 = backstroke kick
    11-15 = free w/paddles

    Got about 300 yards into my quality aerobic workout and aborted. I was too gassed.

    300 easy

    Total: 1950

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


    Checked my flog and I've worked out 8 days in a row, including 4 high intensity practices. I should have taken a day off. Even my recovery leggings and a good night's sleep did not do the trick. But I did so little today in EN1 that maybe this effectively will constitute a day off. Hoping to do gym + yoga tomorrow.

    Read about an interesting drill the elite MAC sprinters do. Instead of a drag race from mid-pool, they do 2 summersaults and then sprint to the wall with no breath. I may give that a try! I've also ordered a diving brick. I'm going to use it for some foot speed drills. My equipment bag will be extra heavy now.

    Updated January 10th, 2012 at 06:15 PM by The Fortress

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    Swim Workouts
  10. 4K today

    I swam a solo workout during lc lap swim this morning. There was a small wisp of pink in the sky as I drove over to the pool, but otherwise it was a grey morning—clouds completely covered the sky, and it misted on and off during my swim. I kept hoping for a proper rainstorm—I love swimming in the rain—but mist is all I got. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 200d)

    6 x (3 x 50 desc. ez/med/med-fast):
    sets 1-4 FR @ 1:00 [50 > 41]
    sets 5-6 BK @ 1:05 [55 > 43]

    100 easy

    2 x 200 FR (100 kick w/ snorkel + 100 swim with 6-beat kick)
    5 x 100 FR playing with tempo trainer and various stroke rates
    2 x (3 x 50 FR desc. @ :55) at 68 spm [45 > 41. That’s a faster cadence than the previous 50s descend, and although the fastest 50s weren’t faster, they felt a little less effortful.]

    400 kick (mostly FR, some BR) w/ snorkel [I figured out that I can kick without discomfort if I use my snorkel and just hold my arms out in front, in “superman” position, rather than trying to streamline.]

    400 warmdown + play

    Afterwards I did a long stretching session. It felt good.

    There were two articles in the local paper about the gulf today. A dolphin got into distress a few miles up the coast from me, was helped out by folks on the beach, then insisted on swimming back to its pod before a rescue team could arrive. And an area diver discovered a new species of shrimp that looks like a red twig. Cool stuff going on out in the water, always!
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  11. Tue Jan 10th, 2012 scy

    by , January 10th, 2012 at 10:04 AM (Ande's Swimming Blog)
    Tue Jan 10th, 2012 scy

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35
    wore Speedo endurance jammer
    trained with Tyler & Mike
    beside Ned, James, & Larry

    Warm Up
    assigned 4 3 2 1
    did 5 or 600

    Main Set

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    100 IM strong went 1:09
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    200 IM strong went 2:24
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    300 IM strong went 3:40
    1:00 rest

    25 fl on 20 right into
    50 bk on 40 right into
    75 br on 65 right into
    100 fr on 65
    1:00 rest
    400 IM strong went 4:50
    1:00 rest

    8 x 125 on 1:50
    odds 100 IM 25 fl
    evens kick

    assigned: 5 rounds of
    100 fr fast on 1:00
    100 IM mod on 1:30
    did: the set but held 62 - 4 on fr
    50 easy on evens

    100 easy



    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Monday, 1/9/12

    by , January 10th, 2012 at 09:09 AM (A comfort swimmer's guide to easy swimming)
    Test set today. Swam with swim buddy. Pool was uber crowded today. Lots of resolutionists. Shared lane with swim buddy. Had to fight tidal wave from big guy in adjacent lane every time we passed.

    SCY
    300 swim
    100 kick
    3 x 100 @ 1:40 build
    4 x 25 strong @ :30
    100 easy

    Main Set (T-30):
    Went 2000, (30:05)

    Kick Set
    4 x 50 as Wall kick for 10 sec then kick on back in streamline 20 sec rest after each

    Warm Down
    100 easy

    Total: 3100 yards

    Updated January 10th, 2012 at 12:42 PM by poolraat

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  13. 01.10.12 - Tuesday workout

    by , January 10th, 2012 at 08:57 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Teresa. Kind of empty today so we all had our own lanes. Pool temp up to 86. Apparently the little old ladies have been complaining that their bath water is too cold. Decided to wear a drag suit all day today. Severly impacted my performance but overall I think it was a good thing. Send-offs weren't too hard to make so I needed to push myself some.

    400 Warm up

    4 Times through
    * 12 x 25 - :40 Easy/Hard 2 stroke/2 kick
    * 400 IM - 6:00 (6:01, 5:55, 5:50, 5:45)
    100 Easy
    First one, my goggles sprung a leak. On my breaststroke pull-outs, they flooded and eventually one side flipped over. Had to stop to clear them. Descended the rest of them but the heat was a killer. Mostly tried to keep Roger from lapping me. He swam a 5:10 on the third one and finally got me.

    100 IM Hard - 1:30 (1:17)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:18)
    100 Free Easy - 1:30
    100 IM Hard - 1:30 (1:19)

    10 x 50 Pull - :50 Easy/Hard (:30-:32)

    200 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  14. Quality Aeorbic Day...Love it even with a bad back

    by , January 10th, 2012 at 07:24 AM (Mixing it up this year)
    Today was one of my bad back days but I was able to use a couple parts of this workout to loosen it up.

    600 free

    200@3:30 dolphin kick w/fins (good back lossener)
    2x100@2:00 free w/paddles @200 pace went 1:16,1:15
    4x50@1:15 1 arm fly (another good back loosener)
    6x25@:35 free kick fast w/fins & board @100 pace held :16's
    6x25@:35 shooters odds burst evens EZ
    100 EZ

    200@3:30 dolphin kick w/fins
    2x100@2:00 free w/paddles @200 pace went 1:14,1:13
    4x50@1:15 IM order
    6x25@:35 free kick fast w/fins & board @100 pace held :16's
    6x25@:35 shooters odss burst evens EZ
    100 EZ

    2x100@2:00 free w/paddles @200 pace went 1:15,1:14
    200 EZ

    Total 3000 yards

    Updated January 10th, 2012 at 07:32 AM by Donna

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  15. Let's dance!

    by , January 9th, 2012 at 11:00 PM (Alex's swim journal)
    Chaos at the Y... or, how did I pick this time to swim?

    Usually, we don't worry about lap swim schedules b/c there are always plenty of lanes open regardless of whatever else is going on. Today was an exception.

    Today's workout only 2200 yards (2K), all freestyle:

    WARM-UP:
    20 x 50 on 1:00 (:45, :46; :43, ... second half started with a :39, :40, then were mostly :41, some slow :43s mixed in).

    MAIN:
    5 x 100 on 2:00 (1:24, 1:25... then some 1:30s)
    rest for a few
    500 in 8:00 (200 was about 3:05)
    rest for a few

    COOL-DOWN:
    2 x 100 (around 1:30 ea.)

    Where I "rest for a few," these are probably averaging 3 minute breaks. I was catching up with Scotty in the next lane; we hadn't had a chance to talk in a while. He shared a lane for part of my 5000 on Saturday, but we didn't chat b/c I never stopped. We set a tentative date for doing our postal 1-hour swim together: Saturday, January 21. I'm working on him to re-join USMS!

    I had intended to do a much more extensive workout today, but the pool was really crowded: only 3 lanes open for lap swimming, all the lap swimmers swimming at widely differing paces, three swim lesson groups and a large water aerobics class took up the rest of the pool. I got the lane right in front of the clock (great), but also the side right next to the lessons and water aerobicists (this was a challenge!). Turbulent waters (Instructor on deck: "Come on, move that water, girls!") and stray arms and legs kept sneaking under the lane separaters. I kept telling myself that this was great, though unexpected, preparation for open water! Just not what I felt like dealing with when I wanted to get a nice, crisp interval workout in... see what my times were looking like. So, I'm treating it as an additional recovery day.

    Scotty and I decided that the morning, early afternoon crowds were a lot less "distracting"; in his lane, he had a guy just jump in and start paddling about--weaving in and out of the way of oncoming swimmers on both sides of the lane--during our hard 500 (no "hey, can we circle swim" or anything). Craziness.

    We should probably start a regular workout group.

    Or join the water aerobics class... let's dance!
    [nomedia="http://www.youtube.com/watch?v=N4d7Wp9kKjA"]David Bowie - Let's Dance - YouTube[/nomedia]
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  16. Begin week #6 and final stretch to AGP

    by , January 9th, 2012 at 09:41 PM (Chowmi's Blog)
    Sometimes you just have to laugh at yourself. When I found myself getting all mad at everyone in warmup and resisting the urge to push over and pass a guy kicking during the 10 minute warm up, the two thoughts I had were:

    1. I must be ready for my swim meet!
    2. Was I really this awful and aggressive during my college days?

    Yes. and Yes!

    Sun, 01/08
    LCM, SMU outdoor pool

    approx 400 warmup. like tearing it up and down the pool nearly running people over.

    8 x 50 on 1:00
    25 drill/25 build
    ave'd 36-37
    was building to dead sprint by the end. raced the leader in the fast lane and he didn't know what hit him. let me tell you:a 43 year old woman fully tapered for a swim meet.

    bailed at this point! didn't want to leave my race in the Sunday masters workout.

    moved to diving well and did

    8 x "50's" on 1 min
    with Speedo B&O fins; easy stroke and engage w/o straining. thought about perfect form.

    4 x "25's" sprint on 1 min

    misc. easy swims.

    Felt good, what can i say!

    Massage - monthly credit at Massage Envy!
    +++++++++++++++++++++++++++

    Monday, 01/09
    SCM, Baylor Fitness Center
    after dinner. like, immediately after! steak, baked potato, stir fry broccoli. even with that in my tummy, i actually felt good!

    500 warm up
    Yes, it was a race. I would like to post that I warmed up smart, but I just had to lap this guy I was sharing a lane with and show him who's who (again, the 43 year old woman tapered for her swim meet!)

    something easy kick (I was looking around, trying to decide who and what else to race)

    9 x 50 on 1:00
    3 kick/pull/swim
    swam this smart. deliberate swim no push on speed.

    misc. easy swim again
    made my move to my own lane

    4 x 25's % builds
    %'s are
    50-70%
    60-80%
    70-90%
    80-100% by 25.

    however,

    this was another good sign when it's suppose to start at 50% and I just said, to heck with this, let's go 80% to 100% on the first one, and then over 100% on the last ones! (only a tapered mind could understand the over 100%'s and actually believe that yes, I really am going 102.5%, 105%, and 110% right now!)

    Easy swim

    +++++++++++++++++++++++++++
    Crystal ball says:
    Don't do anything stupid this week. That includes one more week away from Golden Corral.
    Off tomorrow (light stretch)
    Wed swim, s/a/a
    Thurs swim, s/a/a
    Friday off and drive to Austin
    Saturday 50 free!!!!

    The tapered feel and fleeting moments of feeling immortal in the water are worth the smart work. I hope I swim fast! I will be really disgusted if I don't break 28. I know I am capable of a very good swim, but I need to actually do it at approximately 3:00PM on Saturday - single shot deal!!!!
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  17. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 10:21 PM by rxleakem

    Categories
    Swim Workouts
  18. Doubles Monday 01/09/2012

    by , January 9th, 2012 at 08:19 PM (Workout Swimmer)
    AM workout (w/Annie)
    500 back/free
    8 x 100 pull on 1:35 (no paddles - trying to take it "moderate")
    200 kick w/zoomers
    2 x 400 breast/free by 50's w/20 sec rest
    6 x 100 on 1:30 (descend 1-3, 4-6)
    100 easy
    5 x 100 pull on 1:30 w/paddles
    500 with snorkle
    Total: 400 LCM

    Lunch workout (at Trousdale)
    16 x 50 on :50 (SKPS in groups of 4)
    25 on :30/25
    50 on :30/25
    100 on :30/25
    125 on :25/25
    150 on :25/25
    175 on :25/25
    200 on :25/25
    225 on :20/25
    250 on :20/25
    275 on :20/25
    300 on :20/25
    300 breast/free
    Total: 3000 SCY

    Woke up this AM w/minimal pain in my elbows & thought I would try and implement the ideas from Friday (not going out so hard in, to save a bit for the rest of the workout) - but this turned out to be bad planning, as I was going so slowly, I actually had to go on the 1:35 instead of the 1:30 (wasn't using my paddles) and then I couldn't really get my mojo going. I did fairly well on the 400's, but the last 100's on the 1:30 I didn't realize they were the last set, and I did not really go as hard as I could've - so I basicallly never really worked! the entire morning!! Brother. Didn't keep my elbows from hurting either. Wednesday, I'm gonna do my usual - work hard from the get go, for as long as I can. Eventually I will get in good enough shape to go hard for longer and longer & I will be happier with myself.

    Updated January 21st, 2012 at 04:12 PM by Celestial

    Categories
    Uncategorized
  19. Monday, Jan. 9

    by , January 9th, 2012 at 04:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    8 x 25 back shooter w/fins @ :35
    50 EZ

    Sprint Kick Sets:

    4 x 25 high kick w/board, feet 6-9 inches out of water @ 1:00
    -- I did this set in part to see what constituted an appropriate interval. The one I originally had in my High Intensity kick workout was too short. This is not easy.

    10 x 50 kick, burst + cruise @ 1:15
    1-5 = burst SDK on back, cruise backstroke
    6-10 = burst SDK on belly, cruise free
    100 EZ

    3 x through:

    5 x 50 kick w/fins @ 1:15
    25 AFAP + 25 EZ
    200 EZ

    Round 1 = flutter kick w/board, high 10-11s
    Round 2 = dolphin kick w/board, high 10s
    Round 3 = dolphin kick w/board, high 10s
    -- cramped some on round 3
    -- I had intended to do some MF 50s, but a noodler joined my lane after round 1. I didn't want to risk her running into my MF, so carried on with the fast 25s.
    -- I was somewhat surprised that I could hold high 10s on this interval. Those are times I usually kick doing 25s @ 3:00.

    6 x 50 free w/paddles @ :10 rest

    Total: 3600

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

    Put on the compression tights immediately after that effort!

    So now that I've posted a two weeks of workouts on the High Intensity Training forum, I have the following thoughts:

    1. I love writing speed and lactate workouts and making them creative. I know Jazz isn't much for creative, but when you're swimming 5 x a week, I think it's necessary to stay fresh.

    2. I'm unsure what to use for warm ups. I tend to do the same one quite often and go very slow for 1000. Warm ups seem very individual.

    3. I have to scratch my head a bit more wrt the quality aerobic workouts. I think that's where I've done most of my poaching in the past.
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/12

    by , January 9th, 2012 at 03:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    4 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 3:45
    4 X 50 1:15
    4 X 50 1:15
    Two rounds.
    Swim the first group of 4 50's one of each IM order.
    Swim the second group again IM order but swim the 25 fast/25 moderate.

    1 X 200 free 3:15
    1 X 150 free 3:15
    Four rounds.
    150's: Swim them fast and negative split each one.

    WARM DOWN: 4 X 50 easy 1:00

    5000M
    Categories
    Swim Workouts