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  1. Tapering into Nats

    by , April 21st, 2012 at 10:46 AM (The Labours of SwimStud)
    Haven't really got much exciting news for this week. Swimming mostly shorter workouts with a bit of speed in the midst...will pack for Nats this weekend as I travel on Wednesday and don't want to last minute it all.


    Having a massage today, probably will not have the girl work too deep into the muscle and maybe focus on the legs and hips which took a beating last week at zones.

    Strokes beginning to feel nice and pacey in the pool...was worried earlier in the week as I was still lagging from the Zones meet.
    Greensboro he we come!
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  2. Sarasota Y Sharks Masters 5:30 AM Workout -04/23/12

    by , April 20th, 2012 at 04:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 200 3:00
    3 X 100 1:30
    8 X 50 KICK 1:15

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds

    2 X 50 build to fast 1:00
    1 X 100 hold fast pace 2:00
    2 X 50 fast 1:00
    Four rounds

    5 X 200 pull
    #1 on 3:00
    #2 on 2:50
    #3-4-5 on 2:40

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  3. End of week update

    by , April 20th, 2012 at 04:12 PM (Chowmi's Blog)
    I did another real workout! Or, at least most of the glory bits!

    SCM, Baylor Fitness Center
    Steve Barnicoat coached

    300 warm up

    12 x 25's
    kick/drill/swim

    6 x 100's pull on 1:30
    no. of course not
    =======>6 x 50's with PFS

    Part I: Main Sprinty Set
    3 x 100's on 2:15
    1. 75 easy/25 fast
    2. 50 easy/50 fast
    3. 25 easy/75 fast
    I did these fly on fast bits. 1:16 total time on #3, but it makes a big difference when you do one of those lengths freestyle!

    12 x 25 on :35
    kick/stroke/swim

    4 x 100 pull on 1:30
    you guess it.
    =========> 4 x 50 with PFS

    Part II: Main Sprint Set
    4 x 50's on 1:15
    odd: easy down/sprint back
    evens: all sprint
    I did all fly on fast bits. 34 on last fly.

    12 x 25's on :35
    kick/swim/swim your choice

    The End

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

    I am getting back into fly shape. It wasn't horrible, but I certainly am not in my best fly shape!

    Since the last post, let's see:
    Plyo X on Wed;
    Back & Biceps last night Thurs;
    Tonight - Yoga X. I am probably not going to put the DVD in. I do like the range and choices of poses, but I don't like the pace and order of them. It is quite hard on the shoulders so i'm going to modify with more standy uppy stuff and sitting down stuff, and more stretching stuff than strength stuff. Especially since I swam and used my big shoulder muscles for flying, I don't want to "double up" with so much yoga on my shoulders. And i'll keep it closer to 1 hour. 90 minutes is way over the top. That cuts into my pistachio eating/TV time!
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  4. An almost-new pool!

    This morning I got to join my pool-tourist friend Hannah in another of her pool outings! I had a nice early swim at St. Francis College in Brooklyn with her and Mike. This was my first time swimming laps at this pool—I attended a polo scrimmage here about a decade ago, and hadn’t been back since. The pool was much as I remembered it, although a lot less wavy with the lane lines in. The coaches for the small masters program at St. Francis are the college’s women’s water polo coaches, Ben and Megan. Here’s what we did:

    550 scy warmup (200s, 200k, 150p)

    10 x 75 @ 1:10, choice [I did 9 x fr/st/fr sandwiches, strokes IM order no free, then the last one IM no free]

    2x through
    200 FR
    150 FR
    100 FR
    50 FR
    :10 rest between swims, 2-3 minutes chatting between rounds

    6 x 100, odds FR pull, evens IM [Hannah and I substituted a synchronized 100 BK for the last IM]

    100 warmdown

    That was it! A snack outside in the sunshine on the Borough Hall plaza completed the outing before I hopped on the subway back home.
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  5. Happy Kind-of A No-Fins Friday!

    by , April 20th, 2012 at 01:23 PM (Year Three: The Road Back)
    To be honest, while I've done kicking on top of kicking lately, it's been wearing fins. Now, I typically wear the short fins - not the really long ones I started out with. That being said, I was amazed at how much harder my legs were (read: how sore my legs felt) after doing yesterday's entire workout sans fins.

    So... today I decided that I would try to do at least part of the workout sans fins. Not only does it help my blisters heal, but it really works my legs so much better than kicking with fins. Who knew?

    Here's what I did today:

    350 Warm-Up
    1 x 300 Free / Fly / Free / Fly (w/ fins) on 6:00
    2 Sets (w/ fins and board):
    - 1 x 100 Dolphin Kick on 2:00
    - 1 x 100 Flutter Kick on 2:00
    10 x 25 One-Arm Fly (w/o fins) on :40
    1 x 250 One-Arm Fly (w/ fins) on 5:00
    1 x 250 Alternating Fly & Free by 50 (w/ fins) on 5:00
    2 x 200 Alternating Dolphin & Flutter Kick by 50 (w/o fins) on 5:00
    8 x 50 on 1:20 (odd: one arm fly; even: free - w/o fins)
    100 Cool-Down
    Total Meters: 2700

    All in all, it was not a bad day in the pool. And - - I was able to string together 4 full fly strokes in a row (before going back to one-arm fly due to the "message" coming from my left shoulder). It felt great to do full fly, even if only for a little while. And, I was able to do more one-arm fly with my left arm today than before. The extra body rotation with one-arm fly really helps, but I know it's still a process and it's getting better - just not as fast as I would like. AND... I did (albeit wearing fins) a full 250 one-arm fly (right arm) today. Not quite sure why I thought that would be a good idea, but I made it.

    Anyhoo, this weekend will be full of pool time as I'm coaching the age group swimmers tonight, and attending both the Fitter & Faster Tour on Saturday and the Advanced Freestyle Clinic on Sunday - both of which are taking place at the Fishers High School pool where I train with my Masters team and coach my Age Group swimmers. Too cool!

    Whatever you do this weekend, enjoy!
    Categories
    Swim Workouts
  6. FAST FRI Apr 20, 2012

    by , April 20th, 2012 at 01:20 PM (Ande's Swimming Blog)
    FAST FRI Apr 20, 2012

    Last week I Entered: Austin SharkFest Swim 1.5 miles

    Sunday June 10 in Austin TX
    This is my first open water swim since the Mile Swim at South Carolina Boy Scout camp in the early 70's

    Whitney Coached LCM & scy
    5:00 - 6:30 dove in at 5:08
    started in the main pool LCM then we moved to the diving well SCY at 6:00 am
    swam with Todd, Mike, Korey, Traci, Nate & Jim

    Warm Up
    swam easy mostly free
    900 or 1000

    Main Set (LCM)
    4 x (50 FAST from a dive, 250 easy)
    1) fr cruised it went 31
    2) fr 29
    3) fr 28
    4) fl 26 or 7
    did easy 150's after each


    Moved to diving well (SCY)

    8 x (100 fast for time, 100 easy)
    each round on 4:00
    did fr on 1st 5
    started at 57's & worked down to 55's,
    dove each one off side,
    swam 75 2 beat kick 25 6 beat kick,
    felt pretty good & 1st time in a while where I went 55's with less effort than what it's taken in the past few months

    6 k from push 70
    7 k from push 67
    8 k from dive with 2 min extra rest 62
    (she assigned 10 rounds but we ran out of time & only did 8)

    ~ ~ ~ ~ ~

    2012 Meets & events

    Sun Jun 10Austin SharkFest Swim 1.5 miles
    Austin TX


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


    Sat Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  7. Friday, 4/20/12

    by , April 20th, 2012 at 12:55 PM (A comfort swimmer's guide to easy swimming)
    Took a rest day yesterday. The only thing I did was a core class at the gym (CXWorx).

    Today - SCY, Solo

    Warm Up (1400)
    300 swim - 150 free/150 back
    300 kick - w/snorkel & board
    300 drill - 200 IM drill + 100 free & back fist swim
    6 x 50 ds3 - 3/1:00, 3/50
    8 x 25/30 strong - 1-4 free, 5-8 back

    Kick Set: (400)
    Back
    1 x 75 hands on thighs
    1 x 75 streamline
    1 x 50 swim - dps
    Fly
    1 x 75 on back hands on thighs
    1 x 75 streamlined on back
    2 x 25 swim – dps

    Main Set: (540)
    16 x 15/40 odds = finishes - evens = breakouts
    - rotated through fly-back-free by 2's
    8 x 25/1:00 AFAP - off blocks
    - odds fly and back from blocks, evens free from push
    1 x 50 ez
    1 x 50 off blocks AFAP swam back went 33±

    Warm down 200

    Total: 2540 yards
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  8. Friday, April 20, 2012 5:15am

    by , April 20th, 2012 at 12:39 PM (Fast Food Makes for Fast Swimming!)
    Kind of a meet warmup type of swim with a fast effort added on. Just kept it simple today with the meet coming up this weekend on Sunday.

    4 x 100 Free @ 1:30
    3 x 100 Free Pull @ 1:20 (1:03/1:02/1:02) went hard effort
    200 IM Drill
    100 Kick EZ

    Chatted for about 15 minutes, then:

    1 x 100 Fly Sprint from a push (went 1:01)

    100 EZ kick on back

    ----------------------
    1200 Yards

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

    P.M. Swim...just for the heck of it.

    I did this just to loosen up, since I may have to work tomorrow, and won't be able to hit the pool

    5 x 100 Free @ 1:30 descended them down to 1:04
    4 x 50 Kick w/ board @ 1:00 (went :40-:42s)
    3 x 100 Free Pull @ 1:20 (1:05, 1:05, 1:02)

    ----------------------------
    1000 Yards

    Feeling good for the meet on Sunday.

    Updated April 20th, 2012 at 11:13 PM by jaadams1 (Did a 2nd swim tonight...semi EZ)

    Categories
    Swim Workouts , Daily Practices
  9. 04.20.12 - Friday workout

    by , April 20th, 2012 at 10:01 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 - Kick Fly
    * 6 - Kick Br
    * 7-12 - Stroke (no free)

    200 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  10. in 400's

    by , April 20th, 2012 at 08:13 AM (Mixing it up this year)
    It was Long Course today so I did 400's again

    400 free
    400 free kick w/fins
    400 free pull w/bouy
    8x50@1:30 free as 15m kick/20m swim/15m kick w/snorkle
    400 free

    Total 2000 meters
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  11. Wednesday & Thursday, April 18-19, 2012 5:00am

    by , April 19th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Wednesday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    ----------------------------
    1000 Yards

    Yep, that was it! I just didn't feel right in the water, and decided it was a good time to hit the showers. Probably after two days of getting back to doubles and 6000+ yards per day I'd had enough! Coming off tapers and back to training sucks sometimes.

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

    Thursday A.M.

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board

    400 IM (50 Drill/50 Swim) @ 6:00 (went a casual 5:15)
    300 IM (25 Drill/50 Swim) @ 5:00 (went 4:00)
    200 IM Fast @ 3:00 (went 2:24)
    100 IM SPRINT (went 1:06)

    100 EZ stretchout

    8 x 75 Free Pull @ 1:05 (held :51s)

    100 Kick EZ and out

    --------------------------
    2800 Yards
  12. Thursday 4/19/12

    Thursday 4/19

    PM only SCY + Crossfit

    500 (100 FR/300 IM K/DR/SW/100 FR)
    4X100 @ :10 rest SKIDS

    5x200
    2 @ 2:30 D1-2
    3 @ 2:20 hold red HR (2:07, 2:07, 2:05, 26/10)
    100 EZ

    6x100
    3 @ 1:15 D1-3
    3 @ 1:20 hold goal 1000 pace (9:59) (1:00, 1:00, :59)
    100 EZ

    4x25 @ :30 shooters w/ fins
    50 EZ
    4x25 @ :30 V.S. BR
    50 EZ

    100 EZ

    Total: 3100

    Crossfit:

    4x
    200 M row
    Swiss ball plank
    pistols
    pull-ups

    (We were split into groups of 4, with each group having one person on each exercise. The person doing the rowing determined how long the other three people did their exercises. The faster your group mates rowed, the less time you spent doing the other exercises. We rotated every 200 M)
    Categories
    Swim Workouts
  13. Thu Apr 19, 2012

    by , April 19th, 2012 at 07:15 PM (Ande's Swimming Blog)
    Thu Apr 19, 2012

    trained mon, tue, & wed
    did a double on Tue & today
    I need to get in way better shape and weigh way less

    weighed 220 at the end of noon practice today
    would really like to get under 215, 10 or 5 and not pop back up when I taper

    Whitney Coached scy
    6:30 - 8:00 dove in at 6:41
    swam with Tyler beside todd & Jim

    Warm Up
    did around 300

    Main Set

    5 x 150 on 1:45
    made it

    4 x 50 on 1:00 done 25 fl fast 25 fr

    4 x 150 on 1:45
    didn't feel good skipped a few 50's
    got out got a drink and a GU

    4 x 50 on 1:00 done 25 bk fast 25 fr

    3 x 150 on 1:45
    skipped a 50's

    4 x 50 on 1:00 done 25 br fast 25 fr

    2 x 150 on 1:45

    4 x 50 on 1:00 done 25 fr fast 25 fr

    150 fr fast
    went 1:30

    didn't feel good
    had a smoothie and drank some water

    ~ ~ ~ ~

    decided to double today at noon

    arrived just in time to start the 5 x 150's on 1:45
    swam with Traci & Kelly
    went 3rd in the lane

    made em all the whole way through
    went 1:28 on the 150 fast
    towards the end it felt like my thighs were on the verge of cramping

    got fast friday tomorrow

    ~ ~ ~ ~ ~

    2012 Meets


    Jul. 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
  14. Sarasota Y Sharks Masters 5:30 AM Workout -04/20/12

    by , April 19th, 2012 at 04:36 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds.
    50's: round 1 fly, round 2 back, round 3 breast.

    1 X 200 free 3:00
    1 X 200 IM 3:30
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  15. 04.19.12 - Thursday workout

    by , April 19th, 2012 at 02:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Did a "make it up as you go" workout today.

    SCY

    400 Warm up

    10 x 100 - 1:30
    * Odds - IM (1:18-1:23)
    * Evens - Free (1:15-1:20)
    Started off sluggish and built in some speed. Still not 100%.

    50 Easy

    My Set:
    20 x 50 - :50 (IM Order 5 times through)
    * #4 (Free), #7 (Br), #10 (Bk), #13 (Fl) and #20 (Fr) on :40

    100 Easy

    4 Times through
    * 50 Fly Kick - 1:00, 50 Fly Pull - 1:00
    * 50 Back Kick - 1:00, 50 Back Pull - 1:00
    * 50 Br Kick - 1:00, 50 Br Pull - 1:00
    Used paddles on the pull except for fly. Tried fly pull w/ paddles on first iteration and found it horribly awkward... but better than last time I tried it.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  16. A "NO FINS" Day

    by , April 19th, 2012 at 02:36 PM (Year Three: The Road Back)
    So, I got myself a new pair of TYR fins, as my other ClubSwim fins were ripping. Love the TYR fins. My feet loving them, however, are another story right now. Day one using my fins (Tuesday) left me with blisters on my heel. Not really worried about it, as they will callous and no longer be a problem. How did I elect to solve the problem of a raw heel? Swim socks.

    Day two (Wednesday), I wore my (granted they are old) TYR swim socks under my fins. If you've seen these TYR socks, they have seams over the toes and down the sides of your foot. Well, the over the toe seam left a raw and torn blister by the end of yesterday's practice. So....

    It was a NO FIN day today! Actually, I was pretty proud of myself for leaving them off all morning and could really tell the difference in how hard my legs were working. I may have to take more NO FIN days, especially as I get back my shoulder strength and begin to regain a little speed... and get back to competing.

    Here's what I did today:
    8 x 50 Drill / Swim on 1:05
    8 x 75 Kick on 1:55 (Alternated between flutter and dolphin w/ board)
    4 Sets:
    - 1 x 50 Free on 1:05
    - 1 x 75 Kick on 1:55
    - 1 x 50 Free on 1:00
    6 x 75 Kick on 2:00
    100 Free Cool-Down
    Total Meters: 2250


    I realize it doesn't seem like a lot to many of you, but considering my shoulder was in an immobilizer sling just over 2 months ago, I'm pretty proud that I could do the 8x50 drill/swim freestyle w/o fins and make the interval.


    It's nice when baby steps are rewarded... and I'm learning such an appreciation for the little things that make swimming great - AND - I'm rebuilding my stroke from the ground up. I think when I get back to full strength, the mechanics of my freestyle (and therefore my speed) will be better than ever. Here's to hoping!


    Enjoy your swims today!
    Categories
    Swim Workouts
  17. still takes too long to get movingg

    by , April 19th, 2012 at 08:39 AM (Mixing it up this year)
    Moving faster is getting better though. Not too bad today. Back was locked up as usual and my first start is always painful and horrible.

    400 free

    This set done w/zoomers
    4x50@1:00 fly drill alt rt/lt arm by lap
    4x50@1:15 DPK shooter + 25 EZ kick
    4x50@1:15 rotational kick drills
    4x50@1:15 breast pull
    50 EZ

    2x(25+75 EZ)
    1st 25 = build to fast, nail finish
    2nd 25 = fast 90%, nail finish went 16
    100 EZ

    5x50 from block as fast breakout to 15m mark then EZ odds fly evens free on the breakout.
    100 EZ

    Total 2050 yards
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  18. New GTD goal...

    by , April 19th, 2012 at 02:37 AM (Alex's swim journal)
    Did 4000 today, 2000 yesterday; things are going pretty good right now. So, I decided to adjust my GTD goal upwards: 500 miles.

    Last year I did just over 330 if I remember correctly, but that was mostly May through December. My goal for 2012 had been 417 miles, which was like 2000 yards a day (maybe 2200, I'm not sure now), I was already more than 40% there and 50 miles ahead of pace. Now I'm at 33% of my yearly goal again; still about 20 miles ahead of goal pace.

    And, as if to punctuate the decision, my new 50-mile GTD cap was in the mail when I got home today. Pretty cool, though I still hate wearing caps.

    Backstroke felt a little better today too; just have to keep sprinkling that into the work outs.
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  19. Hopeful!

    by , April 18th, 2012 at 11:19 PM (Elise's Fitness Fun)
    Well, I was quite shocked that I was not sore on Tuesday after the extensive weight workout that I did. I'm not going to get too excited about it though because the last thing that needs to happen is for me to be overconfident on my weights. Too easy to get hurt! I guess I didn't get sore because I am so well-rested after my two year taper.

    In any case, hit the weight room again today and did the following workout:

    5 minute warm-up on gauntlet

    Bench press: bar x 10, 70 x 6, 90 x 4, 100 x 2

    Lat hi row: 90 x 10, 100 x 6, 110 x 4, 120 x 2

    Hammer curls: 2 sets of 12 x 10

    Squats: Bar x 20

    3 sets of leg lifts in Captain's Chair

    I am somewhat hopeful that I will not have lost too much in the pool. I haven't totally been out of the pool, having done some workouts over the last couple of years. I just haven't done a meet in two years. Meet shape is quite another story. Guess I'll have to enter some this fall to see if I have any hope of getting back to a competitive level.
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  20. April 18, 2012

    by , April 18th, 2012 at 05:35 PM (Canuck Countdown)
    53 days until Day 1 of the FINA World Masters Championships

    Tuesday, April 17
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Recovery Workout!

    3 x (150 swim, 100 pull, 50 kick)

    4 x 150 kick @ 3:00 alt. 150 flutter and 150 IM (no flutter)

    24 x 25 @ :40 (4 drill + 2 swim, IM - i.e., 6 fly, 6 back, etc.)

    24 x 50, alt. 3 drill and 3 pull

    20 x 25 @ :40, IM order, every 5th one FAST!

    50 EZ

    Total Distance = 3850 meters (SCM)

    April 14-15
    Alberta Masters Provincials
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (25m)

    Day 1
    100 IM 1:07.
    100 Back 1:10.
    200 IM 2:29.
    100 Fly 1:06.

    Total Distance (including warmups and cooldowns) = 3000 meters (SCM)

    Day 2
    200 Back 2:33.
    50 Fly 29.5
    100 Breast 1:16.
    1500 Free 18:31.

    Total Distance (including warmups and cooldowns) = 3800 meters (SCM)

    For the most part, I'm happy with these swims. Most of these are my "off" events, but I just wanted to see how fast I could go with them.

    The 100 Back is a bit slower than I wanted (1:08-1:09), but I was taking 3 strokes into the wall (after seeing the flags) and that left me very close and scrunched up! I only took 2 strokes in the 200 backstroke, and that was much better.

    The 100 Fly is not nearly fast enough yet, but it was probably less than 10 minutes after the 200 IM. I'll swim it again at Nationals.

    I was told I looked too tight and too short in the 50 Fly - what else is new? I get choppy in 50s!

    I gave up mentally in the 1500 and then cursed myself for doing so when I saw the final time, because I know that I could have pushed just slightly more to go under 18:30; and probably just a bit more to go under 18:20.
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