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  1. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/12

    by , January 30th, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    1 X 300 4:40
    4 X 100 1:40
    1 X 250 3:40
    3 X 100 1:30
    1 X 200 3:00
    2 X 100 1:30

    1 X 200 kick 4:30
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 200-50 stroke/50 free- 3:30
    4 X 25 stroke-fast- :45
    Four rounds. Break 1 minute between rounds.
    Round 1: Fly
    Round 2: Back
    Round 3: Breast
    Round 4: Choice(no free)

    1 X 100 easy swim

    10 X 100 free
    #1 on 1:45
    #2-#10 on 1:15
    This set was posted last week but we had lightning and could not complete it.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Recovery Day

    by , January 30th, 2012 at 01:55 PM (The Labours of SwimStud)
    I felt like I had been hit by a truck this morning. A spotty night of sleep (I should have taken advil) left me uwilling to go to an early swim. So I opted to swim at work in the 20 yard pool...temp was about 85-86 but for a soothing recovery it was fine. This is straight off of Fort's thread her 25yard pool based workout was for 3150. I was happy to just do about 2500 today.

    Warm up:

    600 choice
    4 x 20scull
    3 x (4 x 20 shooter w/fins) @ :35-:40
    1 = back
    2 = belly
    3 = right side
    4 = left side
    50 EZ

    Main Sets:

    6 x 40 drill @ 1:00
    2 x 80 DPS free w/paddles @ 2:00

    6 x 40 kick @ 1:00
    4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

    6 x 40 6-10 SDK off each wall @ 1:00
    2 x 80 DPS free w/paddles @ 2:00

    6 x 40 breast w/fins
    4 x 40 DPS free w/paddles, 2 breaths per 25 @ 1:00

    80 EZ

    Total: 2520
  3. January 30, 2012

    Warm-up (1400)
    4 X 100 free @ 1:50
    4 X 50 free descend @ :50
    200 drill
    4 X 100 free @ 1:40
    4 X 50 free descend @ :50

    Test Set (1150 / 2550 total) [ame=""]pwb's "BASE Test Set"[/ame]
    3 x 300 free @ 45 seconds rest - hard but even/perfect split. Calculate "base" interval as average time per 100 + 10
    (3:56, 3:54, 3:59 (CRAMPS))
    3 x 50 recovery @ :50, :55, 1:00

    Kicking (1200 set / 3750 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 free w/fins @ :45, odds as fast a possible , even easy
    4 x 50 dolphin w/fins , fast @ 1:00
    6 x 25 underwater SDK w/fins @ :45

    Stroke Set (500 set / 4250 total)
    2 x
    • 1 x 25 @ :30 fly
    • 2 x 25 @ :30 back
    • 3 x 25 @ :30 breast
    • 4 x 25 @ :25 free

    Wrap-up (350 set / 4600 total)
    5 x 50 hypoxic @ :30 rest
    breaths taken per 25 - 1: 0,1 2: 1,1 3: 0,1 4: 0,1
    100 easy

    *4600 total*

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

    The first 300 felt good, the second was harder but felt OK, and the third sucked.

    I burst out laughing after the first 25 fly because it was so appallingly bad, I just couldn't get my arms out of the water.
    Swim Workouts
  4. Four ladders

    I swam at Riverbank again this morning and did Pool Tourist’s “Visions of Iceland” set, which pretty much took up the entire session. Here’s how it went:

    400 lcm warmup

    100 IM [drill, still warming up]
    200 pull
    300 free fastish
    400 kick

    100 kick
    200 IM
    300 pull
    400 fast free

    100 fast free
    200 kick
    300 IM
    400 pull

    100 pull
    200 fast free
    300 kick
    400 IM

    400 warmdown + play
  5. Monday, 1/30/12

    by , January 30th, 2012 at 12:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    10 min your choice continous
    - did 200 swim, 200 kick, 200 pull

    12 x 25 kick/10 sr
    1 = streamline kick, 2 = shooter, 3 = swim with strong over kick, 4 = easy swim
    100 easy swim

    Main Sets: (1800)
    3 x 100 free/1:30 - ave 1:25
    9 x 100 back/1:45 - ave 1:32

    8 x 25 Fly/45
    - around 17-18 on these
    1 x 100 backstroke smooth/1:45
    8 x 25 breast/45
    - around 23-24 on these
    1 x 100 back smooth

    Warm down
    100 easy

    Total: 2900 yards

  6. Sat Jan 28th, 2012, SCY

    by , January 30th, 2012 at 11:52 AM (Ande's Swimming Blog)
    Sat Jan 28th, 2012, SCY

    Whitney Coached
    SCY UT Swim Center: main pool north end
    7:30 - 9:00
    wore Speedo endurance jammer
    trained with James, Brandon & Amy

    Warm Up
    did around 1000

    main set

    05 x 200 on 2:20

    10 x 100 on 1:10

    20 x 050 on 0:35

    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
  7. 1/30/12: Keeping up with the Jones (OHS)

    by , January 30th, 2012 at 11:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Went the way of the Pony Express today with a one hour swim, and was happy to hear some Waylon Jennings shuffle through on the swimp3 during the "race."

    I finished this year with 4275 yards (and 11 seconds to spare), above my expectations of 4k.
    Looking at this pace chart, it averages out to a 1:25/100. Last year I swam 3800 yards (avg ~ 1:35/100), but I stopped more frequently and did some kicking as well.

    The swim felt good. I got this morning and had a pb granola bar with a half water/oj drink and headed to the pool after dropping my son off at school. I should have completed this swim by now, but kept putting it off. I can't do it tomorrow, so I needed to either get it in this am or at lunch. The pool was not to busy this morning, so after a 50 easy I started in. Only today and tomorrow to get your Postal on!

    I might have been able to squeak in an extra 200 yards, but I stopped once to talk to Scott about the Simon's Rock meet in early March , and I was slowed down at one point when there were 6 of us swimming in the lane. The one guy going elementary back down the middle was annoying, but I just kicked really hard the second time I went around him and he moved over to the next lane (come to think of it, I think I blogged about him before ...)

    My 500 splits were: 5:54.15, 6:43.53, 6:29.75, 7:08.90, 7:39.88 (I was talking here), 6:45.65, 7:42.44 (did a bunch of backstroke here), 7:14.59. I stopped for a quick water gulp around minutes 12, 32, and 44, then polished off my water bottle as I hit the showers.

    When I got home I shoveled off the driveway - we finally received some more snow (an inch of powder) last night, but it won't last long with a rain shower due in Wednesday. I've been using an online fitness/calorie app that I can access on my phone, and in the past two weeks dropped 10 pounds. I used to just swim as an excuse to eat a lot of junk, but with documenting all the crap I notice I am not going for it as much. Amazing how much sugar is in the things we eat - I can be under my calorie and fat goals for the day but always blow the sugar. I am down to 198, and would like to drop another 10 so that my BMI <25. I don't plan to sink as quickly over the coming months.

    Updated January 30th, 2012 at 07:50 PM by rxleakem (Doesn't count for a meet)

    Tags: postal
    Swim Workouts
  8. 01.30.12 Monday workout - challenge day

    by , January 30th, 2012 at 09:37 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Wore my Yingfa jammer. No drag suit. Water temp back up to 84-85.

    500 Warm up

    Challenge Set
    6 x 50 - :45
    2:00 Break
    10 x 100 - 1:10 Swam next to Kent w/ Dave (-:05), Dave (-:10) and Roger (-:20) in my lane. The idea was to create a circular draft. Not sure it helped a whole lot. Swam under Dave B's wave but usually caught Dave M's and Roger's. Lasted longer than last week (1:07, 1:09, 1:10, 1:10, 1:10 through 500). Started bleeding time after that. Ended up :10 behind at the end. Kind of disappointing because I know I'm capable of making these. On the other hand, I'm blowing away my 500 time from last year in practice. Should have a sub-20:00 1650. Lots to look forward to because of this challenge.

    100 Easy

    Did a lot of Up/Downs today. Base stroke was fly. If you make the interval and have more rest than designated, they you substitute 25 fly w/ 25 of the up/down stroke. If you have less rest than designated, you subsititue 25 of the up/down stroke w/ fly. Keeps you motivated to make the up/down stroke interval w/ rest so you don't revert back to more fly.
    8 x 100 up/down back - 1:45 (:10)
    8 x 100 up/down breast - 1:45 (:10)
    8 x 100 up/down kick - 1:45 (:05)
    50 Easy
    8 x 100 up/down IM - 1:45 (:10)
    8 x 100 up/down back - 1:40 (:05)
    Swam the first IM up/down (100 fly). Began the second one and realized that I was just swapping out 25 fly for 25 fly and I was going to have to do back to back 100 flys. Not fair! Pushed through anyway. Was a good set. My back stroke is improving dramatically.

    200 Cool down

    (6150 total)
    Swim Workouts
  9. I am starting to hate this long course monday garbage

    by , January 30th, 2012 at 07:39 AM (Mixing it up this year)
    Don't get me wrong I love long course but I hate when they start flipping the pool back to short course before you have a chance to finish your workout.

    I had to modify some of the intervals at the end to atleast finish the set with fins before getting thrown out.

    400 free
    4x50@1:00 8 SDKs off wall
    4x25@:35 free over kick
    100 IM :05 rest at the 25s
    50 EZ

    50 DPS smooth 42 strokes
    2x25@:50 build to sprint kick
    4x25@:50 build to sprint free
    2x25@1:00 kick + cruise
    4x25@1:00 burst swim + cruise
    50 EZ

    2x50@1:00 DPS smooth 44 strokes
    2x25@1:00 1 fast kick/1 EZ
    4x25@1:00 alt fast free/EZ
    2x25@1:00 1 fast kick/1 EZ
    4x25@1:00 alt fast free/EZ
    50 EZ

    2x50@1:00 DPS w/fins 32 strokes
    2x25@1:00 AFAP kick w/fins
    4x25@1:00 alt AFAP w/fins/EZ
    2x25@1:00 AFAP free w/fins/EZ
    4x25@1:00 AFAP fly w/fins/EZ free
    100 EZ

    Total 2200 meters
  10. Catching my breath...

    by , January 30th, 2012 at 12:14 AM (Alex's swim journal)
    It's ironic that one of the ways I know I'm balancing my life well (family, work, etc.)--dealing with the hectic pace of the everyday and the anxieties of middle (?) age--is by counting the number of times per week I can get to the pool...

    I "catch my breath" from the rat race when I'm pushing my pace down the lane and finish up a nice interval workout completely out of breath...

    Or when I'm swimming nonstop for 1.5-2 hours, never out of breath, but pushing my muscles to exhaustion.

    A lot of people think this is insanity. I think it's what keeps me sane.

    5-6 days a week in the pool is my minimum; I'd prefer not to miss any days at all, but a missed day here and there is inevitable. Beginning of the month was excellent... 20 days straight. But the last ten days I've missed four days of swimming! Sanity suffering... near... breaking... point!

    Yeah, this is starting to look more and more like an unhealthy obsession to the untrained eye (I'm aware of this). But I'm healthiest when I'm indulging these behaviors that others think insane. We're all on a journey; mine is just a really long one that requires lots of endurance! Or, if we're all headed to the same place, I'm cool with getting there a little late to get in a few extra laps.

    I had two miles in the pool on Thursday and then missed Friday and Saturday (two days in a row for the first time in a really long time!). Two miles again today.

    I got into a rhythm right away today, so it felt good--and I've had no real pain for several days now, so the body probably needed the rest anyway. I thought this month would be my first 50-mile month, but, alas, it was not to be... with the busyness of the last week I'm at 42 miles, but only two days left in the month.

    Maybe February will be my 50-mile month!
  11. Sunday, Jan. 29

    by , January 29th, 2012 at 08:24 PM (The FAF AFAP Digest)

    RC/ankle/elbow rehab exercises
    captains chair hi knee raise w/10 lb DB, 3 x 10
    captains chair leg raises, 2 x 20
    power wheel roll outs, 2 x 25
    explosive leg press, 250 x 4 x 10
    power squats, 250 x 1 x 6, 270 x 1 x 6, 280 x 2-3 x 6
    standing broad jumps, 10
    knee tuck jumps, 10


    Only had 45-50 minutes to swim today before dinner plans, so did a quickie.


    550 various
    8 x 25 shooters w/fins @ :35
    5 x 50 free w/fins @ :45
    50 EZ

    Mini Speed:

    10 x 25 burst to 15m + cruise @ 1:00
    -- various (dolphin, fast hands breast, fast doggy paddle)
    50 EZ

    2 x (25 fast + 25 EZ) @ 1:30
    50 EZ

    Mini LP Set:

    Had thought about doing a tabata kick, but the legs were kinda tired from the gym. So I did a mini lacate kick with the board.

    10 x 25 best average @ 1:00
    -- flutter kick w/board & fins
    -- went high 10s-11 flat
    50 EZ

    Total: 1800


    Very busy weekend. High school districts took up loads of time on Friday and Saturday. Teen Fort did way better than she had any right to expect after barely swimming for 2 years, making both A finals in her events and her medley relay made state cuts. Maybe her weight lifting elective has made her stronger.

    I checked out the closed back FS3 this weekend. Hmm ... it seems completely different than the LZR Elite in a cool way. But you have to pull the suit on through a hole about the size of your head. This is difficult if you are not a rail thin runner or skinny teen. I had my guinea pig Teen Fort try to get it on and even she struggled and didn't like the suit. I'm slightly concerned even the next size up will be too difficult ... Can we please just have back our zippers?!

    My right elbow, as predicted, feels much better after the soreness of the cortisone shot wore off. Not amazing, but better. Still plan on doing no upper body weights for at least a month. My headaches from the nitro patches are somewhat better. I really hope they completely go away after a couple weeks.

    I had my dates mixed up over one of Lil Fort's meets. So I can possibly attend one day of the VMST meet in Richmond. I'm committed to going to Williamsburg on Sunday with the fam and friends for a half marathon and 5K. If I go, looks like it will be split requests for me:

    Updated January 29th, 2012 at 09:03 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. Hopefull

    by , January 29th, 2012 at 05:15 PM (Nobody Special)
    * Finally feels like this injury is starting to get better. Still got some pain but it is no where near as bad as it has been or was even yesterday.

    * I'm hoping I get back in the pool by the end of the week. Not sure what kind of a work out I will start back with - going to be thinking about it.

    Today, I drove to Plymouth MA to pick up a Zodiac hull that I will be outfitting, over the next couple of months, with a new motor, new tubes, new electronics, and a customized top designed to store a variety of safety gear and facilitate the clear display of warning/caution/swimmer banners slightly above eye-level. This seems to be the logical progression for a swimmer obsessed… have boat; will/can travel. Of course, there is the tiny detail of needing willing/able/capable pilots… more on that plan soon.

    Since I have been thinking about a swim from Plymouth to Provincetown for some time now, I decided to take a small detour to White Horse Beach, which would be the logical start for this swim. Taylor Road runs parallel to the beach and is fairly close to the high water line, but there are many beach cottages, at times crammed four deep between the pavement and the sand… some on stilts, and only a very few appeared to be set up for winter occupancy. To say the neighborhood was quiet on this Saturday in January would be an understatement. Still, there were a few dog walkers on the beach, and as I was on somewhat of a recon mission, I was determined to have a chat with anyone who might provide a bit of info. Mr. Black Lab – iPod was in a bit of a hurry, but did stop long enough to point in the direction of Provincetown. He was also kind enough to add that it would probably take days to swim that distance… thanks… you can go now… Fido is getting restless…
    Cape Cod is a rather narrow and low-lying strip of land that extends from the mainland in a counter-clockwise sweep to the terminal fist that is Provincetown. As the horizon is somewhat less than the 19-20 miles between W-H Beach and P-Town, there was no visible land, but the Pilgrim Monument , at 252 feet tall, is the only thing one can see in the distance.
    I thought this was a stretch of water begging for a first crossing, but have just recently learned that it has, in-fact, been swum once successfully and attempted several times. According to my friend, (and director of the Boston Light Swim Greg O’Connor:
    “I did find that many people have attempted the swim from Plymouth to P-town or the reverse, but only Russell Chaffee of Sayre, PA has succeeded.
    Chaffee was known for his long river swims such as the Susquehanna River (250 miles). He would swim 30 or so miles during day light and get out at night, much like the 8 Bridges.
    He swam from Plymouth because of the counter clockwise rotation of the current in Cape Cod bay.
    Chaffee made his swim on Wednesday August 14, 1968. He started from Manomet Beach in Plymouth at 4:00AM. This timing coincides with the height of the ebb tide in Plymouth on that day. He finished at Herring Cove Beach just south of Race Point in Provincetown at 6:40PM, about 14 hour and 40 minutes. The distance is about 18.5 miles. He wore no cap, but just goggles and blue swim trunks (or a “skirt” as my friend Pam would say).
    Before starting he ate a breakfast of eggs and ham (not green) and during the swim he drank 8 cokes and ate a box of sugar cookies. The tide was still going out when he got to P-town and he had to “work like mad” to finish. Chaffee was 41 at the time.

    The first reported attempt for a bay crossing before Chaffee was in 1915. On a bet (most marathon open-water swims back then involved a lot of boasting and money to back it up) Henry Sullivan of Lowell (1st American to cross the EC!) and Samuel Richards of S. Boston left Nantasket way up in Hull and swam for P-town. Charlie Toth of Boston (3rd man to swim the EC) jumped in at the last minute. Richards quit after 5 hours, then Toth after 10. After 14 hour, with 9 miles to go, Sullivan got out.

    There were several failed attempts in the 1950s to swim from P-town to Plymouth.”

    Now, I have to say that this bit of history really adds to the allure of the swim for me, and having a few more friends with an interest in reviving the route is exciting and reassuring.

    How many days until summer?
  14. Litmus Test--Meet 1/29/12

    by , January 29th, 2012 at 02:39 PM (The Labours of SwimStud)
    Well, I had a mediocre SCM meet at BU in December, so I was a little concerned about how I would fare today at a local Y pool
    Here are the Highlights:

    50 FR :27.84. 4th best ever time. If I eliminate B70 swims the 3rd best. Last year's time at Harvard in Feb was :27.87. My Fastest in this pool was :28.37

    50 BR :32.78 2nd best time by 1/100. At last year's meet at this pool I was 33.96. I've been 32 flat at Harvard and 32.79 at Nats...both of those were shave and tapered.

    100 BR 1:14.x 4th best time ever, last year 1:17.66 at this pool, later in March 2011 at Harvard I did a 1:11.34 tapered.

    100 IM 1:11.x
    This one wowed me. Last year I was 1:14.59 at this meet. Eliminating B70 swims (1:08.31 Nats, 1:09.99 Zones), this is my best ever in the 100 IM.

    Obviously some good things have happened since December: A month of Fort inspired speed workouts have definitely either made me faster or at the very least put me back in touch with my inherent speed. If I think about the fact I was not tapered, nor shaved or trimmed, I am very happy and excited for the championship season. I wore an Aquablade jammer for all swims today which would be a better suit than some of these other swims but I don't think it accounts for that much, especially in a 12ft to 4 ft YMCA pool with a slippery bulkhead of doom and high walled gutters.
    Enjoying the glow right now.
  15. A little variety

    I had a nice swim at Riverbank this morning—got to see a pretty sunrise reflected off New Jersey buildings across the Hudson as I swam. The pool was peaceful, the water temp good. Here’s what I did:

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

    4 x 350 inside-out IMs (fr / br / bk / fl / bk / br / fr), odds work FR and BK, evens work BR and FL

    3 x 200 @ 3:20, desc. [3:16 > 3:10]
    100 moderate kick
    2 x 200 @ 3:15, steady pace [3:12, 3:11]
    100 moderate kick
    1 x 200 @ 3:10, fast [3:04]
    100 moderate kick
    [I was really struggling to find any kind of speed on these today.]

    700, done as 1 length FR / 1 length BK / 2 FR / 1 BK / 3 FR / 1 BK / 4 FR / 1 BK
    [just because I didn’t get my fill of these on Friday]

    4 x 50 “tantrum” kicks (streamline on stomach underwater and flutter kick as fast and furiously as possible until you need to breathe, then surface and finish length easy on back—goal is to maximize foot speed)

    400 warmdown + play

    I was extra-motivated to swim the whole 2-hours session today by my experience at TNYA’s One Hour Swim extravaganza yesterday. I didn’t swim the event this year, but got to cheer on teammates and count for my swim buddy Hannah in her second OHS of this year. Watching people swim back and forth for an hour seems like it would be one step up (maybe) from watching paint dry, but it’s actually pretty cool and inspiring to watch teammates push limits and test themselves, plus Team New York always manages to make their happenings fun to be part of. Much as I hate to admit, I hope I’ll be back to swimming this next year!
  16. January 28, 2012

    Warm-up (1500)
    200 kick
    200 drill
    2 x
    • 4 X 100 free @ 1:50 relaxed, concentrate on form (1:16 - 1:19)
    • 3 X 50 free descend @ :50

    Kicking (1050 set/ 2550 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 75 back w/fins , fast @ 1:30
    4 x 75 flutter w/fins, fast @ 1:30
    2 x 75 breast on back (keep knees below the surface) @ 2:00
    2 x 75 back, no fins, @ 2:00

    "Drop-out" 100s (1200 set / 3750 total
    From [ame=""]High Volume Workouts[/ame], [ame=""]week #3[/ame]

    10 x 100 @ 1:38, 1:36, … 1:20 (just barely made the last one!)
    4 x 50 pull recovery @ 0:45, 0:50, 0:55

    Two way ladder (1000 set / 4750 total)
    From Sarasota Y Sharks Masters 5:30 AM Workout - 01/26/12

    4 x pulling with buoy
    • 1 X 25 @ :30
    • 1 X 50 @ 1:00
    • 1 X 75 @ 1:30
    • 1 X 100@ 2:00

    1) 100 is fast, 2) 75 is fast, 3) 50 is fast, 4) 25 is fast

    Wrap-up (250 set / 5000 total)
    4 x 50 hypoxic @ :30 seconds rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,0 4: 0,0
    50 easy swim

    * 5000 total *

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

    This was a lot of kicking for me, and I felt it for the rest of the workout. I had twinges of cramps in my toes and calves throughout the drop-out 100s, but never enough that I had to stop.

    This is the first time I have used an interval during warmup, and I was surprised when I looked at the clock after the first one to see that I had just done a very relaxed 1:17. Yesterday my best 100 when trying to go "fast" was 1:14, and that was far from relaxed! Two things I take away from this, 1) I need to work on relaxing when I try to go fast, 2) I still have a ways to go to get into shape.

    Updated January 29th, 2012 at 02:58 AM by eric.carlson

    Swim Workouts
  17. Screw this s++t

    by , January 28th, 2012 at 05:32 PM (Nobody Special)
    * still in a lot of pain.
    * extremely grumpy because I hate being so inactive. Being grumpy makes me wanna eat. Eating without swimming makes me fat. Pisses me the hell off.
    * Can't understand for the life of me why this injury is not healing - wednesday it will be three weeks w/o swimming.
  18. I'm winded, i thought this was a recovery day

    by , January 28th, 2012 at 03:07 PM (Mixing it up this year)
    The no breathers took alot out of me and believe me they were not no breathers for me 2-3 breaths is good.

    Human drill must be fun to watch as I try to stay submerged. Submerging is hard to do when you float!

    300 free
    6x25 scull
    6x100@:20 RI free
    odds 25 rt arm/25 swim/25 lt arm/25 swim
    evens 25 scull/25 human drill/25 scull/25 human drill

    6x100@2:00 odds drill evens smooth w/good turns

    4x100@2:30 free broken at 25 for :10, no breather

    4x100@2:30 shooters w/fins broken at 25 for :10

    6x(25 fist drill+25 free)@1:00 had to cut the interval to get out before the meet began and finish all the workout

    100 EZ

    Total 2850 yards
  19. Saturday, 1/28/12

    by , January 28th, 2012 at 01:37 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy.
    Coach didn't email my workout this morning so I picked another of Leslie's High Intensity workouts. This one was a tough one.

    WORKOUT #1 -- SPEED:

    Warm up/Transition:

    500 choice
    - did a mix of free, back, kick, and drill

    2 x (4 x 50) @ 1:00-1:30
    1 = 50 kick w/board
    2 = 25 shooter + 25 kick
    3 = 25 fist drill + 25 free
    4 = free, work turns
    - on kick 50's took longer rest than on swim/drill ones

    4 x 50
    -- dive off side, power kick to 12.5-15 m., fast breakout, then cruise
    - did these off blocks on about a 1:30 interval

    4 x 25 burst + cruise @ 1:00
    - did #1 & 4 free, #2 back, #3 fly
    50 EZ

    Speed Set:

    9 x through, no breaks:

    50 fast @ 1:00-X (set interval to get approximately 30-35 seconds rest)
    N x 50 EZ @ 1:00-X
    N = 1, 2, 3, .... 8 repeat

    Since my swim buddy is about 4-5 sec/50 slower than I am we set the interval at 1:10 which was giving her about 32-33 sec rest and I was getting 37-38 sr.

    I averaged 32-33 on all but the last fast one where a calf cramp slowed me to about 36. The toughest one of the set was actually the 1st easy one after each sprint.

    Total: 3500
  20. 01.28.12 - Saturday workout

    by , January 28th, 2012 at 09:03 AM (Pete's swim blog)
    Swam at the Nat in Huntsville w/ Dave, Bob, Bob, Dan, Greg and a couple others. Dave was on today and pretty much blew me away at everything. I'm still hurting from lack of rest. Tried to take it a little easier today but w/ Dave racing every set, it was kind of hard.

    400 Warm up

    200 Kick/200 Breast/4 x 50 Kick
    200 Pull/200 Back/4 x 50 Pull
    200 Free/200 Fly (Drill/Swim)/4 x 50 Free
    I did manage to beat Dave on the 200 fly since he took a bathroom break. At this point, I was willing to take a win anyway I could get it.

    8 x 50 Pull - :50
    4 x 100 IM - 1:45
    4 x 50 Free - :50

    8 x 50 Kick - :55
    400 Free (5:05 - pretty tired)
    8 x 50 free - :55 (easy down/hard back)

    100 Cool down

    (4300 total)
    Swim Workouts