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  1. Friday, April 1

    by , April 1st, 2011 at 10:07 AM (The FAF AFAP Digest)
    Got up early and sent Lil Fort off to Girls on the Run at 7:30 and then headed right to the gym.

    Drylands:

    bench press, 120 x 2 x 15
    deadlift, 200 x 2 x 10
    back squats, 280 x 2 x 10
    bicep curls, 100 x 2 x 8
    leg press, 450 x 2 x 8

    -- bagged core work for today and hit the pool for a longish recovery type swim.


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 50 shooters @ :55

    Main sets:

    8 x 300 cruise free, no fins @ 15 RI

    10 x 50 fly @ 1:00

    100 free for time: :57

    200 EZ

    Total: 4300

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Wow, it's amazing how much of the day is left when one works out in the morning. Have to do this more often!
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  2. half asleep and still swimming

    by , April 1st, 2011 at 08:35 AM (Mixing it up this year)
    Not a good night for on call and having to work then swim.

    1000 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate that was all I could muster today
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim went 3:40 then woke up 3:35, 3:27, 3:27, 3:20
    500 Free /bouy EASY

    Total 3000 meters

    PS forgot to mention I will be pampering myself today with a 1 hour massage followed by a chiropractic adjustment. Next friday too! YEAH!

    Updated April 1st, 2011 at 09:14 AM by Donna

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  3. Thursday, March 31, 2011 7:30pm Fast Swimming

    by , March 31st, 2011 at 11:53 PM (Fast Food Makes for Fast Swimming!)
    Did the Biceps/Back P90X DVD for 1 round (30 Minutes), then...

    Went over to the YMCA for what was supposed to be a stretch out the muscles day, but turned into speed work instead.

    Warmup:
    200 Alt. 50 Free/50 Back
    200 Free Pull
    200 IM Kick odd lengths on front, evens on back
    200 Free

    16 x 25 (4 each stroke - IM order)
    odds @ :40 EZ
    evens @ :30 sprint!!

    100 EZ

    what to do next??? Hmmmm... (for about 3-4 minutes)

    3 x 100 AFAP @ 6:00
    (all from a push)
    #1 Fly - went 1:00
    100 EZ

    #2 Fly - went 1:01
    100 EZ

    #3 Free - went :54 **Note...at my last 2 meets my 100 Free times were ~53.4, granted the swims were when I was tired and not a true comparison...
    BUT...this was the FASTEST I've ever done in a practice in Masters...and from a push for that matter.

    200 EZ
    ---------------
    2000 Yards + 2300 Yards from the A.M. = 4300 Yards for the day
  4. $15 dollars worth of swimming

    by , March 31st, 2011 at 09:05 PM (Too Neurotic to be Suitably Aquatic)
    The kid who comped me into the Y last week totally spoiled me, I had to shell out the $15 for a guest pass again today. I wonder if I can make a deal with them to get temporary membership during our school closings and save some cash... The point is, I was motivated to swim lots, to make the cost-per-lap ratio better. I figure that at 4800 yards, I was paying almost 16 cents a lap.*

    *Where one counts a lap as 50 yards, both a back and a forth, the only holy and sane way to count a lap. Everything else is a "length."

    This was the workout that I used to entertain myself, via a teammate, and the workout that the FISH did yesterday:

    1000 warm-up (400 free, 300 IM (k, dr, sw), 200 kick, 100 pull)

    100 free
    2x50 fl/bk, br/fr
    200 free
    1x100 IM
    300 free
    2x150 IM no free (did the second round as kick)
    400 pull
    4x75 stroke (did the 4th as kick)
    300 free
    4x50 stroke (fl/bk, bk/br, br/fr, bk/br)
    200 free @ 2:45 (owie) - 100 recovery
    4x25 stroke
    100 free @ 1:18 () - 100 recovery

    200 kick
    200 warm down - corkscrews & whatnot
    =4800


    I was out of breath most of the time. But the pool is hot, and the air is stale. Also, an over-perfumed guy sat down on the train next to me on the way to the pool, and I think I was still recovering form the mild allergy attack he gave me. I kept it on tight intervals thanks to Mr. Chatty Pants sharing my lane. I got a good out from conversation today, when he said, "you're throwing in some fly today, huh?" and I said, "yes, and here I go again!" and pushed off the wall a good 20 seconds before my planned rest was over.

    Reward: a doughnut from the diner.** I know, sweets have no place in serious training. But I loves them.

    EVENING:
    Hot Yoga. I'm going to regret this tomorrow, I think.

    **Full disclosure. I didn't eat a doughnut. I ate two. I refuse to regret that tomorrow.

    Updated March 31st, 2011 at 09:18 PM by swimmerb212

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  5. Thursday, March 31

    by , March 31st, 2011 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    700 various

    10 x 25 shooters

    100 free
    150 scull

    Main Sets:

    10 x 50 @ 1:00
    5 kick, 5 swim

    100 EZ

    1 x 50 AFAP
    -- did flutter kick w/board & fins
    -- went high 25

    100 EZ

    6 x 25 @ 1:00
    - 12.5 burst, 12.5 easy
    - all dolphin kick on belly w/fns

    50 EZ

    1 x 50 AFAP
    -- did shooter on belly w/fins, broken 5 seconds at the 25
    -- 11+ & 12+

    150 EZ

    6 x 25 @ 1:00
    -- 12.5 burst, 12.5 easy
    -- 4 dolphin kick on belly w/parachute & fins
    -- 2 dolphin kick on back

    100 EZ

    1 x 50 AFAP
    -- did dolphin kick w/fins & board
    -- went 25 high
    -- I considered skipping this one, but Pete told me not to "rest on my laurels." So I was guilted into it. Thank you, training partner.

    100 EZ

    Total: 2300


    ART, 30 minutes

    Got worked over and am now covered with pink kinesio tape. That was my "stretching" for the day.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I had really been thinking that I needed a recovery day after speed workouts on Monday and Wednesday, but I didn't feel too bad in warm up. So I opted for more speed, and tried to work my dolphin kick on the belly. And it was probably a wise idea to get that in before ART. Definitely a recovery swim tomorrow. And I should probably hit the gym ...


    March totals:

    swim: 25x (way above average due to tapering), 30.4 mile
    weights: 3x (way below average due to tapering)
    yoga: 13x (9 hours --pretty good since I didn't go to bikram while tapering)
    ART 2x

    Updated March 31st, 2011 at 06:01 PM by The Fortress

    Categories
    Swim Workouts
  6. Lunchtime Swim By myself

    by , March 31st, 2011 at 05:03 PM (A comfort swimmer's guide to easy swimming)
    Thursday, 3/31/11

    Had planned to swim this morning but internet was out and couln't get the workout my coach emailed me. So went to work early and took a long lunch and swam at noon.

    Warm up
    200 swim - 100 IM kick - 100 scull

    9 x 50 3/1:00, 3/55, 3/50
    did back on 1-6, free on 7-9

    3 x
    25 kick (15 fast under)
    50 drill
    6 mid pool 25s focusing on fast turns and kickouts
    25 swim
    - did back then free, then fly

    Main Set (900)
    Stroke count plus some speed:
    6 x 50/1:00 Odd count, even count w/speed
    - all free; odds: SPL= 16-17 @ 38-40, Evens: SPL = 18 @ 33

    Fins paddles or both:
    4 x (50/1:00 + 100/1:50) fast DPS, count strokes, build 2nd 50 of 100
    - all free, with fins and big Tyr paddles
    - on 50s SPL=13 @ 30, on 100s SPL= 14 @ 1:13

    Back Set:
    Repeat 3 times:
    6 x 25/40 strong
    1 x 100/1:50 smooth
    - 25s were under 20, 100s were 1:30

    Cool down
    Started talking to a friend in next lane about an open water swim in Lake Tahoe a few of us are doing in July and didn't have time to cool down.


    Total: 3250 y

    Updated March 31st, 2011 at 07:46 PM by poolraat

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  7. Taper Day 3 for Y Nationals

    by , March 31st, 2011 at 04:13 PM (Year Three: The Road Back)
    Today was an interesting kind of day. I slept really hard last night - really tired - and it took forever to get moving this morning. But, I dragged myself out of bed, went to the pool, and hopped right in the water. As I swam practice, I couldn't tell if it felt more like someone holding my feet or if I had a lead belt around my waist. Either way, I felt really heavy and slow in the water today. Oh well, here's what we were supposed to do (and what we actually did):

    400 Warm-Up
    2 sets:
    - 1 x 50 Fist Drill on 1:00
    - 4 x 50 Free on :50, 1 > 4
    - 1 x 50 Kick on 1:20 (1st w/ fins, 2nd w/o fins)
    3 sets:
    - 4 x 12 Extremely Fast on :15 (we did 4x25 sprints on :30 instead)
    - 1 x 50 Easy Free on 1:00
    1 x 100 on 4:00 Choice of 50 or 100 for time (I did an ALL OUT 50 Free - got :32 - not great, but not bad from a push start for me)
    1 x 100 Drill/Swim by 25s on 2:00
    1 x 200 on 4:00 Broken 200 or 100s at 50 w/ :10 rest (reallly changed this up and did an ALL OUT 50 Fly (got :37 ), rested :30, did an ALL OUT 50 Free (got :36 ). Then, I did an easy 50 Free).
    1 x 300 Drill/Swim by 50s on 6:00
    **** National Swimmers Get Out
    5 x 300 on 5:30 100 Swim/100 Kick/100 Pull
    Total Yards - 3494 as written

    I ended up swimming 2200 yards all together. I was not terribly disappointed with my first ALL OUT 50 Free, but I wasn't beyond the moon happy. Then, my 50 Fly and 50 Free were definitely not where I wanted them to be. It felt like my get-up-and-go just got-up-and-went. Maybe this is part of the taper thing or maybe I'm just tired. Today was just sprint after sprint after sprint. Both yesterday and today, I have swam so hard - giving the all outs my all out that I have gotten out of the pool (early compared to the rest of my team who aren't swimming nationals) more tired than ever and even a bit nauseous. As its my first ever taper, I don't know if that's normal or if I'm trying too hard. I just want to "belong" at nationals. Does that make sense? Anyhoo, tomorrow is another day. Here's hoping my get-up-and-go will find its way back tomorrow.

    On a very positive note, it's not snowing today! YAY! Hopefully, this time when "spring arrives" it will actually arrive AND stay.

    Enjoy your swims!
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/01/11

    by , March 31st, 2011 at 02:29 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 2:00
    Choice
    Perfect technique swims

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

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    RACE PACE SET:

    3 X 200 5:00
    Broken at race pace.
    Broken :10 at each 50

    WARM DOWN: 4 X 50 easy 1:00

    3250Y
    Categories
    Swim Workouts
  9. Thu Mar 31st, 2011 One day Till Zones, psych sheet out

    by , March 31st, 2011 at 01:12 PM (Ande's Swimming Blog)
    Thu Mar 31st, 2011

    Edited SFF Tip [ame="http://www.usms.org/forums/showthread.php?p=196569#post196569"]GRIND IT IN[/ame]

    1 day til Zones, 28 days til Nats
    working on:
    losing weight, (not doing so well)
    getting stronger in the weight room &
    faster in the pool.

    2011 South Central Zone Championships Psych Sheet219 Athletes from 38 Teams

    Friday warm-ups @ 1500
    Check-in for the 1650 @ 1530
    Check-in for the 400 I-M @ 1630
    Meet begins at 1600

    Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl

    Nats Entries
    Fri Apr 29, 11 400 IM 6th Event, 50 FL
    Sat Apr 30, 11 100 IM, 50 Br
    Sun May 1, 11 500 Fr, 200 IM


    Subscribe to Ande's Swimming Blog


    thighs still hurt a bit

    Weights
    Lifted this morning

    Whitney Coached
    UT, scy main pool
    6:30 - 8:00
    dove in on around 6:45
    trained with Ritchie, Michael, & Ned
    beside Nate, Larry, Jim, Tyler,
    wore FS pro legs

    WARM UP
    missed it

    Main SET:

    assigned 4 x 400 free desc
    did: 400 fr easy, skipped 2 400's, 400 fr faster

    8 x 25 on 30

    assigned 4 x 200 fr on 2:30 desc
    did 200 fr easy, 200 fr easy speed went 2:04ish

    8 x 25

    assigned 4 x 100 fr on 1:15
    did 100 fr easy, skip 2, 100 fr easy speed

    8 x 25

    5 x (25 fr fast from dive desc, 75 fr easy, rest 1:00) on 3:00
    went 10.1 on #5
    whitney timed


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    entries:

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 31st, 2011 at 01:57 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Wednesday, 3/31/00

    by , March 31st, 2011 at 11:55 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (850)
    300 swim
    200 kick
    Pull: 7 x 50 4 - Free on 55, 3 - back on 1:00

    Main Set (300)
    2 x ( 2 x 50 free on 1:00 build to sprint + 1 x 50 fast back on 1:00 - beat 35 sec)
    - free around 36-37, 1st back I saw 39 on clock, 2nd saw 37

    Snorkel (600)
    4 x 150/15sr 2 pull, 1 drill/swim, 1 swim
    - these were around 2:10-2:15 except the drill one which was around 2:20

    Swim (600)
    6 x 100 swim
    100 on 1:40 - 100 on 1:38 - 100 on 1:36 - 100 on 1:34 - 100 on 1:32 - 100 on 1:30
    - averaged 1:20 on these

    Warm down (400)
    400 as 50 drill - 50 swim


    Total: 2750 yards
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  11. Thursday, March 31, 2011 5:00am

    by , March 31st, 2011 at 10:23 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    300 Free Pull
    100 Free Kick

    12 x 75 (25 Kick w/ board, 50 Free) @ 1:05

    1 x 200 Fly from a push - went 2:19, felt so-so on it. Was getting waves from all the others in adjacent lanes doing their 200 Flys also.

    100 EZ

    10 x 50 Back @ 1:00
    did 8 SDKs on each length, easy swim
    The last 2 did 8 SDKs with fast backstroke (went :34, :35)

    100 EZ
    ---------------
    2300 Yards
    Also threw in 45 minutes of the Core Synergies P90X DVD last night...funfunfun!

    I'm excited about Mesa now that the psych sheets are up. There's some fast 30 year olds in my group - wow!
    Saturday @ Mesa:
    200 Fly - seed 7th - 2:04.71
    100 Back - seed 15th - 1:01.38
    200 Free - seed 9th - 1:52.52
    Sunday:
    500 Free - seed 7th - 5:05.74
    100 Fly - seed 10th - 55.39
    200 IM - seed 10th - 2:06.33
    This is going to be fun! I can't wait.

    Updated March 31st, 2011 at 12:02 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  12. MATT Thursday Workout

    by , March 31st, 2011 at 10:18 AM (Pete's swim blog)
    SCY

    400 Warm up

    3 times through
    * 4x75 - 1:00
    * 1x200 - 2:30
    * 6x25 - :40 easy/hard 2 fly, 2 bk, 2 br
    100 Easy

    Finishing the 200 on a 1:15 pace and turning around to do fly was no treat but the 25s were a good recovery for the next round.

    1000 - 15:00
    Open turns every 100 yds. If ahead of the 1:30 pace, substitute 25 kick for 25 free. If behind, substitute 25 free for 25 kick.
    100 Easy

    4x50 - :50 IM down/free back
    4x50 - 1:10 IM Kick down/free back
    4x50 - :50 IM down/free back
    4x50 - 1:10 IM Kick down/free back
    4x50 - :50 IM down/free back

    100 Cool down

    (4650 Total)
    Categories
    Swim Workouts
  13. Day 23 of no chocolate . . .

    by , March 31st, 2011 at 08:48 AM (Why I swim . . .)
    Today I am going to swim to take my mind off of these cravings I'm surprised at how strong they are after three full weeks of no chocolate!!!

    Also swimming to loosen up for the 10K race I'm doing with my boyfriend Adam on Saturday. It's his first-ever 10K and second-ever race (other was a 5K). So proud of him for training! We're shooting for close to a 48 but probably under 50 in the lower 49s.

    You can read about the race here:http://www.sportsbackers.org/events/10k/10k.htm

    It's the largest 10K in the country - expecting 10,000 participants this year. And how about VCU in the Final Four this year?!?! The 10K in Richmond, VA is the morning of the semifinal game and is turning into a Rampede/pep rally.
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  14. Oh that tired feeling

    by , March 31st, 2011 at 07:29 AM (Mixing it up this year)
    Had a neighbor ringing the doorbell at 2:30am needing to use the phone. I should have just slept thru it since tonight I have to work. YUCK.

    1000 Free as 50,100,150,200,200,150,100,50 around the second 200 my back suddenly spasmed but I swam thru it and it eventually loosened up
    5x100@1:40 Back kick w/fins held 1:30's
    5x100@1:40 Back w/fins as 25 rt arm/25 lt arm/50 swim
    8x50 from a dive 15 meter breakouts for each event doing at Nationals
    200 Free w/snorkle
    100 Drills w/snorkle
    100 Free w/snorkle
    200 Free easy

    Total 3000 yards
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  15. Wednesday, March 30

    by , March 30th, 2011 at 08:07 PM (The FAF AFAP Digest)
    Drylands, 65 minutes:

    No weights (except the bar) or machines -- just as hard though!

    rotator cuff exercises
    flutter kicks on bosu, 4 x 50
    power wheel roll outs, 3 x 15
    power wheel pike ups, 3 x 10
    long arm crunches, 2 x 50
    inverse row w/elevated feet, 3 x 10
    overhead squats, 45 x 2 x 10
    squat jumps with bar, 45 x 2 x 10
    P90X mary katherine lunges, 3 x 10*
    twisting med ball slams, 2 x 10
    med ball floor slams, 2 x 10

    * Named after Molly Shannon's deranged, armpit-sniffing Catholic schoolgirl character on SNL, this involves doing a forward lunge and then leaping straight up and landing in the opposite lunge position.


    Swim/SCY/Solo:

    Warm up:

    650 various

    10 x 25 shooters
    odds = back
    evens = belly

    10 x 25
    odds = easy speed fly (felt dreadful)
    evens =EZ

    Speed work:

    5 x 10 second AFAP vertical dolphin kick w/fins and med ball, holding med ball in streamline position overhead @ 1:00

    100 EZ

    5 x 50 dolphin kick w/board @ 1:15
    25 AFAP, 25 EZ

    100 EZ

    5 x 50 @ 1:30
    25 AFAP free w/fins (trying to hold head still)
    25EZ

    100 EZ

    4 x 50, 15 burst + 35 cruise
    2 back spin drill, 2 fast doggy paddle drill

    100 EZ

    Total: 2250

    Hottub, 20-25 minutes

    -- I was chatting with Cage Fighter the whole time. He is still training with the FISH, but doing more sprint work. He may compete at Zones. He chatted with Kate Ziegler over winter break and she told him she was training quite differently with FAST. Lots of fast 50 and fast 100s in addition to the usual mid-D and D pace work. We also chatted about a former buddy of Fort Son's who was recruited to swim at Columbia, got up there in the fall and promptly quit: burnout from Ray Beneke's program.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    I am a little off my usual weekly micro cycle, having done yoga on Tuesday and anaerobic dryland + speed work today. That's fine, but I won't be able to rip it up tomorrow with Speedo. I contemplated doing the 10 x 50 @ 1:00 lactate set today, but decided no. I'm just too sore and tired from ramping it up after taper so quickly. Must do one soon. Or I'll really be lazy sprinter.

    Fort Son got his official acceptance letter on line today!

    Updated March 30th, 2011 at 10:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/31/11

    by , March 30th, 2011 at 02:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout (two weeks out)
    SCY
    WARM UP:
    2 X 250 4:15
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

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

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

    WARM DOWN: 4 X 50 easy 1:00

    Distance swimmers: (optional)
    1 X 1000 swim or pull

    3050/4050Y
    Categories
    Swim Workouts
  17. Day One

    by , March 30th, 2011 at 01:33 PM (Trying to Train Smarter, Not Just Harder)
    Went to my first meet in years and years this weekend. Did ok, I guess - mostly hit my entry times, which is rather sad, considering that I thought I was being very generous with my times when I entered, and hoped I could go faster! I think I have forgotten how to race!! Surely I can go faster than I did! Had a lot of fun meeting new people, and it was nice to get out of Tallahassee for the weekend & shop in Atlanta!! Came home with 5 new tops! And got David a new suit, too!

    Anyways, the meet was very humbling, and I realize (have been realizing for quite some time now) that I need more of a challenge in the morning than I can give myself on my own. So I paid my fees to US swimming & started swimming with ATAC this morning. Only did 4100 LCM, but my arms are definitely tired - I'm not used to going so hard for so much of the workout! And we don't get a draft, because we leave 10 seconds behind each other! (If I had known that, I might not have joined!! A draft is what I was looking for!!) No fins either, unless he tells you you can wear them, so I actually had to kick with only my two little feet - no toys!

    OH! Forgot - got my first PRP injection on Monday (so no swimming on Tuesday) and my elbow is feeling soooo much better already! I thought I was going to have to chop my arm off after the injection, it was pretty intense for several hours there, but definitely worth it!!

    So workout for today:

    600 Back/Free by 50's
    6 x 100 pull (no paddles) on the 1:40
    300 kick (no fins)
    4 x : 100 on 1:40, 2 x 50 stroke on :50, 2 x 25 "4-arm sprint"
    100 EZ
    1200 pull (no paddles) steady state
    2 x : 100 free, 2 x 50 kick

    Total: 4100 LCM

    Updated March 31st, 2011 at 07:14 PM by Celestial

    Categories
    Uncategorized
  18. Training thoughts

    I had a good workout at Riverbank this morning with just one swim buddy. I took an unscheduled off day yesterday after struggling through Mondayís workout, and what a difference it madeótoday I felt light in the water, and was finding some good speed with seemingly minimal effort. Hereís what I did:

    900 lcm warmup

    8 x 150 @ 2:35ish: odds FR/K/FR, evens FR/ST/FR IM order (but last one with FL instead of FR)

    6 x 50 (25 ST sprint / 25 easy FR) @ 1:10, 2 each of FL, BK, BR
    :30 rest
    400 IM easy/moderate @ 7:00
    :30 rest
    4 x 100 FR desc. @ 1:45 [1:30 > 1:21]
    :30 rest
    500 FR @ 7:30

    300 kick moderate

    400 FR with various combinations of snorkel/buoy/paddles

    200 warmdown + play

    All the stuff on the forums and various blogs about the right sort of training has made me think about my training for the next few months. I want to keep my volume fairly high to prepare for OW eventsóIíve been averaging about 22K/week so far this year, and maybe want to up that a bit. I wonít be focused on meet swimming again until late summer at the soonest, (although I am doing local meets as they come up as speed workouts/occasions to socialize). I do want to include enough speed work in my training in the meantime so that I donít feel as though Iím starting from scratch when I switch back to meet-focused swimming.

    My solution so far has been to try to get in at 1-2 sets a week where I do some all-out short sprintingóat least 2 x 50, or 4 x 25, or 6 x 12.5. Iím hoping that this will be enough to preserve the neural pathways/muscle recruitment/lactic acid production aspects of sprinting while Iím training for distance. It also leaves my body feeling fresh enough to swim the rest of a longer workout, as I did this morning, and to come back to the pool the next day for more. Iím not doing any longer hard sprint sets that leave my body feeling semi-devastated. The rest of my training is mostly basic aerobic work and threshold training.

    Does anyone have any suggestions or experience with all this? Specifically, Iím hoping to swim either Auburn nats in early August or another LC meet in late August.
    Categories
    Uncategorized
  19. Taper Day 2 for Y Nationals

    by , March 30th, 2011 at 11:59 AM (Year Three: The Road Back)
    Whereas yesterday's workout was a little more distance focused, today's workout focused on speed work. Here's what we did:

    400 Warm-Up
    2 x 100 Drill Cycle on 2;15 (I did 1st free, 2nd fly)
    4 x 25 Power Stroke on 1:00
    10 x 75 Free on 1:30 Fast as possible average
    1 x 50 Free Easy on 1:00
    8 x 25 Sprint on 1:00
    ****** National Swimmers Get Out
    1 x 400 Free on 7:00 (even pace)
    1 x 300 Free on 5:00 (fast pace)
    1 x 200 Free on 3:15 (faster pace)
    1 x 100 Free on 1:40 (fastest pace)
    400 Cool-Down
    Total Yards - 3100

    My total for today ended up being 2100 yards. As my cool-down after the 8 x 25 sprints, I did a 300 kick (some of which was devoted to breaststroke) and a 100 free.

    As far as the workout goes, I did the 8 x 25 sprints as odd: free (was holding :15s) and even: fly (was holding :16-17s). Not too shabby on the fly. Did as 3 strokes per breath and it seemed to work really well. Need to remember that rhythm for my 50 Fly at Y Nats.

    For the 10 x 75s Free, I probably averaged :57s, which is okay for me. None of the 75s were over 1:00 and I actually had two :55 or faster. Didn't think that was too shabby!

    So, Day 2 of the taper plan is in the books. Felt pretty good in the water today - smooth and strong. My legs were a bit tired, but these new fins (positive drive) are so much more intense than the shorter fins I've been using. Fun though... now if I could only figure out breaststroke.

    Of course, as I write this, I am grumbling... actually, what I'm thinking is . It's snowing...can you believe it?! I can't tell you how ready I am for spring. Big flakes too! grumble, grumble, grumble. I tell you what... if it's snowing in Ft. Lauderdale....

    If you are somewhere warm today, send it to Indiana - and enjoy your swims!
    Categories
    Swim Workouts
  20. Wednesday, March 30, 2011 5:00am

    by , March 30th, 2011 at 11:48 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    100 Dolphin Kick on surface

    5 x 100 Free @ 1:15 (1:05, 1:08, 1:08, 1:06, 1:05)
    4 x 100 IM @ 1:35 (held between 1:15-1:20)
    100 EZ Free

    8 x 50 SDK on back with zoomers 1/2way underwater each length @ 1:00

    2 x 50 Fly 1st one relaxed, 2nd one faster

    400 IM broken by 25s
    odd 25s easy w/ :10 rest
    even 25s sprint w/ :20 rest

    100 EZ Free

    50 Free AFAP from a push (went :26)
    ----------------
    2550 Yards