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  1. Sarasota Y Sharks Masters 5:30 AM Workout -04/06/12

    by , April 5th, 2012 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/rest Workout.
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Broken :20 @ each 200.
    Fins optional, all choice.

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 swim 1:20
    Descend 1-4--#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    RACE PACE SWIMS:
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
    Categories
    Swim Workouts
  2. Packed in like sardines we were!

    It was crowded this morning at TNYA workout—all the swim campers are back, tanned and re-excited about swimming. Practices between now and IGLA (our focus meet in late May) are likely to be very full. It’s fun to be part of a team that’s excited and motivated about an upcoming competition, but the downside is swimming in packed pools for the next couple of months. We had 6 in our lane this morning (some lanes had 7), but it ended up working out ok—I went last in the lane and was able to tweak the workout to keep things challenging and useful for me. It helped that I had good lane buddy Jack right in front of me—he’s very courteous about always leaving a little space at the wall for me to finish, and will even nudge others out of the way when necessary. Here’s to polite and spirited lanemates!

    Brad coached, and this is what we did:

    1000 scy warmup: 400 FR, 300 IM k/d/s, 200 pull, 100 kick [did 950]

    2 x 200 FR @ 3:00 [did fr/bk halfsies]
    4 x 50 FL/BK @ 1:00 [25 fly kick + 25 back fast]
    6 x 25 kick @ :30

    4 x 125 FR @ 1:55 [50 fr + 75 bk]
    4 x 50 BR/FR @ 1:00 [kicked]
    6 x 50 kick @ :30 [odds fast @ :25 evens ez @ :35]

    4 x 100 IM @ 1:50 [did kick except swam the FR length on 1st, BR on 2nd, BK on 3rd, FL on 4th]
    6 x 50 FR @ :45 [odds FR evens BK holding all :40 or under]
    8 x 25 FR @ :45, breathing 4-3-2-1-0-0-0-0 [no hypoxic stuff for me, did odds ez FR, evens 15y AFAP 10y easy]

    3 x 200 pull @ 3:10, 3:00, 2:50

    200 wd + play

    Updated April 5th, 2012 at 12:45 PM by swimsuit addict

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  3. 04.05.12 - Thursday workout

    by , April 5th, 2012 at 10:06 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Soreness from soccer Sunday finally wearing off. Felt much better in the pool today. Pool temp ~85.

    SCY

    400 Warm up

    6 x 50 Free - :45

    3 Times through:
    * 4 x 25 - :30 IM Order
    * 4 x (25 Stroke/75 Free) - 1:15 IM Order for stroke
    * 100 Pull relaxed - 1:30
    * 100 Kick relaxed - 2:00

    8 x 100 - 1:45 (:10) Up/Down Kick: Base stroke fly, start w/ 100 fly

    16 x 25 - :40 easy/hard no breath IM order

    150 Cool down

    (4150 Total)
    Categories
    Swim Workouts
  4. speed day today, not too sure how good but not bad either

    by , April 5th, 2012 at 08:21 AM (Mixing it up this year)
    Battling the bad back again. Have a massage scheduled for tomorrow, he is also certified in ART too. His specialty is swimmers namely the SCAD team.

    I just felt so drained again today. Hopefully with taper I will feel stronger.

    Last night was my last upper body weightlifting session and I did not go hard but moderate on the weights.

    600 free every 4th lap kick on back
    6x25@:45 scull w/ snorkle
    6x25@:45 shooters w/zoomers
    6x25@:45 no breathers I still can only get to the last black line
    50 EZ

    4x50@1:15 torque drill w/paddles & snorkle
    100 EZ
    8x25@:45 burst(fly) + cruise(free)
    100 EZ

    3x(50 AFAP choice w/zoomers +75 EZ) R1 free in 31, R2 fly in 35, R3 free no fins 33
    200 EZ

    Total 2500 yards
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  5. Workout 04/04/12:

    by , April 4th, 2012 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    2 x 300 FR Pull with Buoy
    2 x 100 Kick
    200 IM (drill odds/fast evens)

    4 x 150 FR Pull with Buoy on 2:15 (held 1:46)

    4 x 75 on 1:30
    - 1st length: one-arm fly
    - 2nd length: DPS free
    - 3rd length: fast IMO

    2 x (4 x 50 on :55) Quarters Strong
    - Went IMO by 50

    200 easy and out
    (solo/Rec/3100yds/65 min)
    -------------------

    My trip to Burlington was longer than planned - they needed coverage this morning through 12:30, so I stayed an extra night in the city. I get lonely when I am not at home, but by staying over I was able to help out the folks up that way. Ate at a Five Guys - second best burger I have had, and the fries were excellent. If my wife and/or kids were with me, I would have opted for a trip into the city, but I just grabbed something to eat back at the hotel before I called home to see how everyone's day went.

    My quads are still hurting after hoops on Sunday, and I was going to modify the 75's set James Adams did yesterday until I pushed off tonight. Pain! Every turn hurt and there was not pep, and kicking was labored. I settled into some longer Pull sets while chatting with everyone I could about the meet coming up. By the end of the swim my legs seemed to be less sore, but I'll probably do a pull ladder tomorrow just to give them a rest.

    Happy to be home.
    Categories
    Swim Workouts
  6. Wednesday, April 4, 2012 5:00pm

    by , April 4th, 2012 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    Well, tonight my wife didn't have to work, sooooo...

    To the pool I went! (don't worry, she gave me permission).

    I got to the pool, and because this is spring break, and the swim lessons aren't running this week, all 6 lanes were open for laps.

    Warmup:
    300 Snake Free (50 in each lane)
    300 Snake Free Pull
    400 Snake IM Drill (50 in each lane, and final 100 in "my lane" (5)

    10 x 50 Kick w/ board @ 1:00 (:46-:48s)


    Main Set

    1 x 500 Free Pull @ 7:00 (went 5:55)

    1 x 400 IM Fast @ 6:00 (went 4:54)
    • 1:06 Fly, 2:24 Back, 3:50 Breast, 4:54 Free
    1 x 300 Free Pull @ 5:00 (went 3:29)

    1 x 200 Fly Fast @ 4:00 (went 2:19)
    • 1:06 / 1:13
    • I was really feeling my fly from yesterday's workout during this.
    1 x 100 Free Fast @ attempt under 1:00 (went 1:00)
    • this was tough, especially after coming off the 200 Fly with just a 1 1/2 minute rest to get breathing under control...did surprising well.
    4 x 50 Free relaxed @ :45 cool down

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

    After this I put my stuff away and joined the water exercise class in the deep tank for 30 minutes. The assistant coach of the age group team runs the class, and she sure knows how to make you "work it"! I haven't been this sore in a while, at least since the last time I started P90X last year. (I need to restart that again by the way).
    I did all my water exercise without the floatation belt, and this was tough. It was non-stop action, and a lot of running, kicking, karate-kicking, ab work, sculling, vertical kicking, etc. I was dead tired and got out after 30 minutes. I think the 2 miles in the pool just prior may have had a slight impact as well, along with my lack of floaty belt like the others had too. I may do this again in the future. It's actually kind of fun to do this in a class setting. And NO...I was not a noodler!! I'm sore in places of my legs/hip flexors that I haven't been sore before in all my swimming.
  7. Wed 4/4/12

    300 Choice
    1000 Swim
    --Descend by 200

    100 IM Drill

    4 x 200 @ 3:30
    --50 sprint(IM order), 150 bk moderate swim

    100 EZ

    4 x 400 @ 6:00 long and strong
    # 1 buoy & snorkel
    # 2 buoy only
    # 3 bouy and paddles
    # 4 bouy, paddles and snorkel

    100 EZ

    6 x 100 AFAP @ 1:55

    100 w/d

    4700

    Tonight wasn't too bad. We are starting to mix in a little more speed with some more rest. Coach gave us each some times to hit and that is all we had to concentrate on. I like it now that we all have are own individual goals in practice. It makes an old man feel special.
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  8. Gentle morning swim

    I had a pleasant swim this morning at Riverbank. I was tired and sore and decided that this would be an easy swim / technique morning for me. Here’s what I did:

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

    20 x 50 w/ tempo trainer at SR from 1.08 to .92 (4 of each), holding stroke count steady, comparing 2- and 6-beat kick [This confirmed what I already suspected—unless I’m 6-beat kicking really hard, adding the kick doesn’t increase speed (ie my stroke counts stayed the same) and is just more effortful. So much for kicking on anything but 50s!]

    5 x 200, odds pull with paddles, evens swim/kick by 50s

    200 warmdown + play

    I got out a little early and went outside to the playground overlooking the river for a long stretching session. It felt really good.
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  9. Wed April 4

    by , April 4th, 2012 at 07:03 PM (The Labours of SwimStud)
    Well I'm nursing a cold but I managed to get in a 2000 yard workout today. I worked with one of the age group coaches on starts for a good 20 minutes...but think it might be difficult to adopt new ideas before nats now.
    Something for LC then...

    Speed Sets:

    2 x (4 x 25) @ :45
    1 = fast breakout
    2 = build into race pace turn
    3 = EZ
    4 = 90%
    50 EZ

    5 x (25 AFAP kick w/fins + 75 EZ) @ 3:00
    100 EZ

    5 x 50 swim choice @ 1:30
    1 = smooth DPS
    2 = 35 fast @ 90%
    3 = 50 fast @ 90%
    4 = cruise
    5 = AFAP
    200 EZ

    5 x 100 swim choice, fins optional @ 2:00/2:30
    1 = smooth DPS
    2 = negative split
    3 = fast, broken @ 50 for :10
    4 = EZ
    5 = AFAP, broken @ 25 for :10
    200 EZ

    4 x 25 Chute 1:30

    I messed up #4 so improvised and found a new little chute drill I like
    Fast hard start...ez to black line...stop :10...drag race to wall. Might do more of these.
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  10. Wed., April 4

    by , April 4th, 2012 at 06:06 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises (20 min)
    explosive leg press, 170 x 4 x 12
    low row negatives, 50 x 3 x 10
    total ab machine, 90 x 2 x 25
    leg extensions, 70 x 3 x 10 fast
    goblet squats, 25 x 1 x 15
    resisted start track jumps, 40 x 1 x 15
    altitude drops + squat jump, 2 x 6
    knee tuck jumps, 10
    med ball slams, 2 x 10
    captains chair leg raises, 3 x 20

    Stretching/Foam roller, 20 min -- will do more later


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


    Last day of drylands! Good thing too, as I'm feeling creaky. Tweaked my lower left back last week with all the good mornings and squats one workout, so I've mostly avoided those this week.

    Heading up to Pittsburgh for the weekend. Will swim some with Jimby on Friday. Probably take the rest of the weekend off except for rehab exercises and stretching.
  11. Sarasota Y Sharks Masters 5:30 AM Workout -04/05/12

    by , April 4th, 2012 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout. One week out from Y Nationals.
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Broken :20 @ each 200.
    Choice, fins optional.

    6 X 50 kick 1:15

    6 X 50 swim 1:15
    Choice. 1-3 perfect stroke, 4-6 descend to fast.
    #6 @ 100%

    3 X 100 2:15
    Choice. Swim @ 85/90%

    WARM DOWN: 4 X 50 easy 1:00

    2650Y
    Categories
    Swim Workouts
  12. Wednesday, 4/4/12

    by , April 4th, 2012 at 02:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up (950)
    300 choice - 150 free/150 back
    200 kick – on back in streamline
    9 x 50 ds 3 3/55, 3/50, 3/45
    - all free, ave 39

    Wake up Sprint Set (400)
    16 x 25/30 - Every 4th Fast
    - all free, fast ones 15-16, others 18±

    Broken Swims: 200 Backstroke Race Pace (1300)
    2 x (200 broken + 100 easy)/7:00 = 100 – 10sr / 50 – 10sr / 50
    - #1 went 2:47 (1:25-43-41), #2 went 2:42 (1:22-41-39)
    4 x 75/1:20 smooth
    2 x (100 broken + 100 easy)/5:00 = 50 – 10sr / 25 – 5sr / 25
    - #1 went 1:19 (40-20-19), #2 went 1:17 (:40-19-18)

    Kicks –dolphin (400)
    16 x 25/40 w/fin under H2O
    25 on back
    25 on R – side - calf cramped on this one so I stopped here.
    25 on L – side
    25 on front

    Warm Down
    100 easy free

    Total: 2800 yards
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  13. Wednesday 4/4/12

    Wednesday 4/4

    AM only SCY

    I took Tuesday off to completely recover from the weekend. It definitely helped today!

    600 swim (100FR/100BK)
    400 pull
    10x100
    2 @ 1:20 D1-2
    2 @ 1:15 D1-2
    6 @ 1:10 hold low red HR (1:01s, 25/10) <-- HR dropped, so we have progress!

    2x (RD1: FR swim, RD2: kick w/ fins), (swim times in parentheses)
    300 @ 3:45/4:10 red HR (3:09)
    3x100 @ 1:45 kick
    2x200 @ 2:30/2:40 D1-2 (2:17, 2:02)
    4x50 @ :50 kick
    3x100 @ 1:15/1:20 STRONG (1:00, :59, :58)
    4X25 @ :25 kick

    200 EZ

    Total: 5400
    Categories
    Swim Workouts
  14. 04.04.12 - Wednesday workout

    by , April 4th, 2012 at 09:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Pool temp down to 84... felt nice!

    SCY

    400 warm up

    4 x 100 - 1:30 convert free to IM

    8 x 100 - 1:30 (:05) Up/Down Fly (Start w/ 100 fly)
    8 x 100 - 1:30 (:05) Up/Down Kick

    300 - 4:30 1st 75 Fly
    300 - 4:15 1st 50 Fly
    300 - 4:00 1st 25 Fly
    1:00 Rest
    300 - 3:45 (3:30)
    50 Easy

    5 Times through:
    * 100 Hard - 1:20 (1:01 - 1:04)
    * 50 Easy - :50

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  15. wish i could have done better today but....

    by , April 4th, 2012 at 08:18 AM (Mixing it up this year)
    I forgot to eat last night and swam on an empty stomach as usual. End result, no energy and slow workout. My on fault here.

    500 free every 4th lap kick on back
    8x25@1:00 burst(fly) + cruise(free) Bill Forrester corrected my stroke this morning after #2 felt better apparently I was not getting enough reach
    100 EZ
    8x50@1:30 free kick w/zoomers BA held 46's I am trying to stay away from my full size fins
    200 EZ
    10x25@:45 no breath free I could only make it to the last black line
    100 EZ
    8x50@1:30 free BA held :36's
    200 EZ
    4x25@:45 shooters w/zoomers
    50 EZ

    Total 2500 yards
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  16. Tuesday, April 3, 2012 5:00pm

    by , April 3rd, 2012 at 11:17 PM (Fast Food Makes for Fast Swimming!)
    I took yesterday off, but not by my choice. Normally I'd be right back in the pool even after a full weekend meet. Work comes first, even though we don't like it! My job is doing 10 hour days this week since we have a holiday on Friday. Good Friday is given to us rather than Independence Day in the summertime. They can't afford to have a day off in the summer with cherries in full harvest. And the holiday this time of year is kind of nice too!

    Warmup:
    1000 Free - this is the longest continuous w/up I've done in a long time. It felt good to just "go".

    5 x 100 Free Pull @ 1:30 (did this with the buoy between my ankles) (1:17ish)
    I saw the Univ. of Idaho women doing this in their practice before our meet last weekend, and thought I'd give it a shot. Hard as hell to keep the buoy there on the turns too, and you can't go very fast either.

    10 x 50 Kick w/ board @ :55 (:44-:48s)


    Main Set:


    5 Rounds of:
    • 75 (50 Free, 25 Fly) @ 1:10/1:10/1:05/1:00/:55 by rounds
    • 75 (25 Free, 50 Fly) @ 1:20/1:15/1:10/1:05/1:00
    • 75 (all Fly).............@ 1:30/1:20/1:15/1:10/1:05
    • 75 (all Free) always @ 1:00 each round
    • no rest between rounds...just stay on interval
    This 1500 yard (1/2 Fly) descending round interval set was awesome!! I know it looks like hell, and it was! But for some reason my body just loved this today. Most days there's no way I would subject myself to something like this. The 5th round was a killer. I was able to maintain :51-:52s on the 75 Flys throughout the set.

    100 Kick w/ board EZ

    16 x 25 Free stretch out @ :30
    did the last one Fly fast

    ------------------------------
    4000 Yards
  17. Solo swim at the Y

    This morning I had an early appointment on the other side of town—I had to be across the park by 7:45. But that was no reason to miss swimming, since my Y pool opens at 5 am, and was on the way to boot. I arrived about 5:30 and got in the following workout--#3 from last week’s[ame="http://forums.usms.org/showthread.php?t=20440"] High Volume workouts posting[/ame].

    Warmup sets
    500 (200s, 100k, 100d, 200 IM d/s)
    4 x 100 FR @ 1:45, gentle descend [1:30 > 1:16]
    2 x (3 x 50 FR fast @ :50, 1 x 50 easy @ 1:10]
    8 x 25 @ :35, odds fast, evens easy
    100 easy

    Main set
    6 x 125 @ 1:55, flip finish, try to hold 1:35s to feet [only made 2 of these—thought my goal pace (6:00) might have been a little optimistic but after I finished I realized I had miscalculated and shorted myself on the rest!]
    6 x 100 @ 2:10, odds K desc., evens BK/BR
    6 x 75 @ 1:40, flip finish, try to hold :55 to feet [made all of these—seemed like a comfortable challenge]
    6 x 50 @ 1:10, odds K desc., evens BK/BR
    6 x 25 @ :35, flip finish, try to hold :18s to feet [held 15/16—these were fun!]

    4 x 50 warmdown

    It was one of those mornings that made me wonder why I don’t swim at the Y more regularly. The water was pleasantly crisp, I had my very own lane for all but the first 5 and last 10 minutes, and other swimmers in the pool were friendly and focused. There was someone aria-ing in the shower afterwards, but I can live with that—in fact I’ve gotten pretty used to it by now. Does this happen at other people’s Ys, or does being across the street from the opera just inspire my fellow gym goers to caterwaul while they cleanse?

    This evening I did rowing class. I’ve been going regularly but haven’t blogged about it much because we’re in the midst of a month-long rowing challenge against other Concept2 teams. Many people in the class are trying to rack out meters, so the workouts have been a little less interval focused and more just straight rows with some variation in intensity and strokie rates. Here’s what we did tonight:

    12-minute warmup with 10s
    stretching
    3 x (3-minute piece, 1-minute easy row) [2:20, 2:16, 2:11]
    15-minute row with narration + warmdown
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  18. Tuesday, April 3

    by , April 3rd, 2012 at 05:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40ish
    5 x 50 fly @ whatever

    -- lots of chatting with Speedo who had arrived earlier

    Speed Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    -- Was slightly worried about my planned timed efforts as I could feel the fatigue from yesterday's hard speed work and was cramping a bit on the bursts. Went ahead anyway and did better than I thought I would.

    1 x 100 AFAP fly w/fins, 52 high
    -- Fin was falling off on the 3rd 25. Had to stop and make an adjustment at the turn. This pissed me off and cost a lot of time. So I decided to do another.
    250 EZ

    1 x 100 AFAP fly w/fins, 51 high
    250 EZ

    1 x 50 AFAP breast dophin w/fins, 27 mid
    200 EZ

    Total: 2350


    ART, 35 min

    Doc was impressed I had recovered quickly from the PRP. The neck is still somewhat tender, probably more nerves there I guess.


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

    In retrospect, I should have flip flopped my Monday and Tuesday workouts. I was really feeling yesterday's effort and the quads were burning. Still, those are definitely the fastest 100 flys I've done in practice by a good margin. I'm not sure, but I think my previous best was a 54. Even if you add a whopping 15 seconds or so for fins (which seems very generous), that second one would convert to a 1:06 from a push. I went 1:03.1 the only time I swam it last year. In general, I've been doing a lot of practice PRs since January.

    Signed up for Zones with seed times from the last time I swam the events. Decided not to bother with the 100 free. Will do the 200 relays. Hoping to get a 50 free split on one of the free relays. Maybe the girl's relay on Saturday.

    Swim Meet Events
    Event
    Number Gender Distance Stroke Time Date
    23 Female 50 SCY Fly 0:26.79 04/14/2012
    33 Female 100 SCY IM 1:04.10 04/15/2012
    43 Female 100 SCY Breast 1:15.90 04/15/2012
    Categories
    Swim Workouts , ART
  19. Tuesday, 4/3/12

    by , April 3rd, 2012 at 05:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    500 choice
    - 150 free/150 back/100 free/100 back
    3 x 100/2:00; 25 drill/50 build/25 strong
    - #1 & 2 free, #3 back
    4 x 50/1:00; 25 swim easy with fast over kick/25 FAST
    - all free

    Main Set:
    2 x 50/1:30 FAST off blocks
    - #1 fly @ 31, #2 free @ 31
    1 x 50/1:30 EZ
    4 x 25/1:00 FAST - off blocks or side of pool - odds back from blocks, evens free from push (pool too shallow for dive)
    1 x 50/1:00 EZ
    8 x 12.5/45 FAST - at each wall practice turn on one end and finishes on the other
    - rotated through fly-back-free
    1 x 100 EZ

    Drill/Swim - Scull/Pull
    4 x 100/10 - 20sr Odds: 25 drill/25 swim
    Evens: 25 scull/25 pull

    Kick: (7 min 350y))
    7 min continuous kicking:
    since I could only see the clock half the time I changed this as follows
    50y EZ kick
    8y AFAP - 42y EZ
    16y AFAP - 36y EZ
    25y AFAP - 25y EZ
    33y AFAP - 17y EZ
    41y AFAP - 9y EZ
    50y AFAP!!!

    Warm down
    250 easy free

    Total: 2500 yards
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  20. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/12

    by , April 3rd, 2012 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Fins optional
    Some kicking recommended

    1 X 50 1:10
    1 X 75 1:10
    Free. Four times through.

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 100 easy

    RACE PACE SWIMS(2)
    1 X 200 Broken :10 @ each 50
    1 X 100 easy
    1 X 100 Broken :10 @ 50
    Take adequate rest before the 100

    WARM DOWN: 4 X 50 easy 1:00

    3100Y
    Categories
    Swim Workouts