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  1. 2700 Yards - still climbing

    by , February 29th, 2012 at 11:30 AM (Nobody Special)
    * My workouts are still heading in the right direction. More yardage and less time wearing fins. Hopefully I can get back with the team next week.

    *Today's workout:

    100 warm up

    1x300 free (w/fins)
    1x200 free (w/o fins)
    1x300 free (w/fins)
    1x200 free (w/o fins) - 1 m rest btn each

    5x100 kick (w/ fins) 2 m int

    10x50 (back/free) (w/o fins) 1 m int

    6x50 free (hypoxic 1 breath per lap) (w/fins) 1:10 int
    8x25 u/w swim (no breaths) (w/fins) 45 s int

    100 warm down
    Categories
    Swim Workouts
  2. On the positive side

    by , February 29th, 2012 at 10:55 AM (Random Nonsense)
    I think my posts have been pretty negative lately which is an accurate reflection of how I feel about swimming lately, but today the opposite was true.

    Since I have accepted the fact that I fumbled the ball I am not going to blog all my workouts and go back to posting when I have something interesting to share. I really enjoyed a particular set today.

    Warm up
    - 250 swim, 200 kick 250 swim
    Transition
    - 4x150 free/back/free
    Main Set #1
    - 2x
    -- 300 free
    -- 4x150 on 2:00 descend 1-4
    Main Set #2
    - 8x50 kick w/fins on :45
    Main Set #3
    - 12x50 every 3rd fast on :45
    Cool down
    - 100 easy

    Main Set #3 was great for me. Josh picked the interval and it worked out that going straight from fast into a recovery 50, followed by an ez 50, followed by another fast 50 kept the set moving forward at such a pace that there was no time to dread the next fast effort, but plenty of recovery to keep the effort high. I was happy with 30s on the fasts.

    After practice Josh mentioned that he wasn't happy with his 200 at the meet and wants to do more 500s in practice, so next Wednesday I expect to see 8x500s on 6:00 as the main set.

    I finally caught up on sleep, which helped my performance today. In the first two months of the year I have flown 48,594 miles and luckily will fly slightly less than that in the next 10 months.
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  3. 02.29.12 - Leap day workout

    by , February 29th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp down to 85. Wore my Nike jammer.

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 rest
    16 x 100 - 1:15
    50 Hard - :35 <- Leap day special... something extra to make it feel like a full mile even though a 1650 isn't really a full mile.
    100 Easy
    Fairly pleased with the 1650 effort. Had a little trouble on #2 but after #5 or #6, Dave and I just locked in to a groove and knocked these out.

    20 x 25 Kick - :35

    4 Times through:
    * 5 x 50 - 1:00 (1, 3, 5 Stroke; 2, 4 Easy Free; 5 Hard)
    100 Easy

    200 Timed Kick (3:20 - Personal best!)

    200 Cool down

    (4650 Total)
    Tags: 200, im kick, timed
    Categories
    Swim Workouts
  4. A lactate production day ...at least I tried

    by , February 29th, 2012 at 08:29 AM (Mixing it up this year)
    Just felt like I couldn't get moving on the last set I could feel me left arm trying to pull out short and not finish my stroke. I seem to have this issue with distance days too.

    I didn't get everything done, just not enough time and I know I need minimum 1000 warm up

    500 free
    5x50@:50 free w/paddles
    6x25@:45 from dive power dolphin kick made 12.5 yards which is good for me, normaly I only go about 7-8 yards
    6x25@:50 zombie backstroke kick w/2 lb weight
    50 EZ
    8x25@1:00 burst + cruise
    100 EZ

    6x125@4:00 free broken at 50 & 100 held 35-36 first 50 went 2:01, 2:02, 2:01, 2:00, 2:02, 2:02 left arm started cutting stroke short on the last 2. This was a fast effort for m since I knew I would not get to the next set.

    250 EZ w/snorkle

    Total 2400 yards
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  5. 2100-yard recovery swim

    by , February 29th, 2012 at 12:19 AM (Alex's swim journal)
    Ended the day at number 18 for my age group in GTD; back in the top 20 after a few higher yardage days of late. Tomorrow I might be slipping back out of the top 20; I needed a recovery day and so only swam 2100 today in 40:00.

    I felt like I could have done another 1000-1500 yards, but didn't want to push it too much. I have the tendency to push myself to the breaking point and then, well, breaking. I'm trying to get better about these things as I get older, so I don't have to spend so much time nursing injuries.

    I am encouraged by the progress I've made, though. My slow recovery swims are longer and faster than any of my swims this time last spring, when I was only swimming a mile three times a week. Well, I've actually become a swimmer since then... rather than just a runner, who swims occasionally for cross training.
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  6. Finally sunshine!

    This morning I did [ame="http://forums.usms.org/showthread.php?t=20267"]pwbís 3 x 300 test set workout[/ame]. I got in on the whole "animal lane" action late, so this was the first time Iíd done this test set. Since itís the basis for determining the intervals for these workouts (that mysterious BASE), I finally know more or less what I should be doing my repeats on rather than just guessing.

    Hereís how the morning went:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)
    4 x 100 FR @ 2:00, desc. (45, 40, 35, 29)
    4 x 100 K @ 2:30, desc.
    6 x 50 @ 1:10: 1 easy FR, 4 RIM build, 1 easy FR
    4 x 50 FR, going 6-7-8-9 AFAP strokes, rest easy
    100 easy
    [I stretched out the warmup setsófeeling pretty lethargic after 3 days out of the pool.]

    Test Set
    3 x 300 FR @ 5:30 [4:45, 4:45, 4:46]
    [This is about where I thought Iíd be, given how hard it was to sustain 1:30 pace on 2 longish-rest 200s last week. The 1:35/100 pace gives me a BASE of 1:45 for future workouts.]

    6 x 50 FR/BK @ :55, 1:00, 1:05, 1:10, 1:15, 1:20

    4 x 100 @ 2:30: 1-3 kick desc., 4 easy free
    [This was a set of 8, but after 4 I stopped to chat for a bit with my another swimmer who had just come in, and lost the motivation to finish up these kicks.]

    500 FR pull with paddles
    [This was to have been my warmdown, but on the last 100 the sun came out, and the clouds cleared. I donít think Iíd seen blue skies in the pool for a week! Couldnít get out nowóso I added a bit more easy swimming to the agenda.]

    2 x magic 700s: 1st = FR/BK, 2nds = Kick/Swim with fins

    200 warmdown

    Iím not where Iíd like to be with my swimming now, but keep reminding myself that Iím putting in some good work and having fun in the water, and that ultimately thatís what matters.

    My team is hosting a SCM meet on March 10óAquapalooza II. Since weíve added a diving team in the last year, we will have both swimming and diving eventsóthat will be cool to see, especially since some of my lanemates have taken up diving and Iím looking forward to cheering them on. Iím not at all in meet shape but feel like I should make an appearance. I know Iíll at least enjoy seeing everyone after being away much of the winter. On offer at the meet are just the 50/100/200/400 FRs, 200 IM, and 100s of the other 3 strokes. (Plus a ton of relays.) Iím thinking of signing up for the 2IM and 50 FR, plus whatever relays Iím put on.

    Over the past few days interesting things have been happening out in the gulf. We had a small invasion of man-o-wars over the weekend, and there have been other interesting things washed ashoreólots of starfish, and some sea sluggy things (cylindrical beings, about the length of my hand and maybe 1.5 inches in diameter with no discernable back or front, but with a polka dot pattern all over their bodies.) If things look alive but stranded I sometimes help them back into the water. (Not the man-o-wars, though). Blitzes of sea birds have been going crazy right near to shoreófrom far away they look like a raft floating on the water. Iím guessing more sea life is returning to inshore waters as things warm up and spring approaches.

    On Saturday at sunset I saw two dolphins slowly synchro swimming along, spending about 10-15 seconds below the surface on each dive. They were going at about walking pace, so I walked along with them for about 40 minutes. They were very near in, ranging from about 20 -100 yards from shore. When they were close to me I could really appreciate what very large and muscular creatures they are.

    I havenít felt much need to get in and see all this from the wateróI just had a quick dip yesterday, staying on the close-in side of the sandbar--but I have been spending a good deal of time out walking the beach and outside on the balcony watching the show. Iím soaking it all in now before I head back to the city later this week.
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  7. Tuesday, 2/28/12

    by , February 28th, 2012 at 05:23 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    The Elko Triathlon is this weekend so I thought I'd step away from the sprint based workouts for the week and do something more endurance based. I got this from the Triathlon Training Section on the Workouts Thread.

    Warm up (600)
    200 swim - 200 kick - 200 drill

    Main set (2200)
    3 x 200/:20 rest (150 swim, 50 kick)
    - went 3:05-3:01-3:00

    4 x 100/1:45 (descend effort by 25)
    - averaged 1:20 on these

    12 x 50/:55, every 3rd 50 FAST
    - fast ones around 37, others 42-43
    Extra :60 rest

    8 x 50 / 1:05, every 2nd 50 FAST fast ones around 36, others 42-43
    Extra :60 rest

    4 x 50 / 1:15 ALL FAST!!!
    - :35 on these

    Warm down
    200 smooth (100 w/buoy, 100 swim)


    Total: 3000 yards

    Updated February 28th, 2012 at 08:36 PM by poolraat

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  8. Tuesday, Feb. 28

    by , February 28th, 2012 at 04:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x (5 x 50 drills) @ :10 RI except more on breast
    5 fly, 5 back, 5 breast
    50 EZ

    8 x 25 back shooters w/fins
    8 x 25 burst + cruise @ 1:00
    4 dolphin, 4 speed drills
    50 EZ

    8 x 25 belly shooters w/fins
    8 x 25
    odds = up tempo free @ :30
    evens = EZ
    100 EZ

    Total: 2350

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

    Definitely sick. The vitamin C laced key lime pie I gorged on while at The Couch last night didn't do the trick. My lovely friends on FB recommended Vitamin C mega doses, zinc, micellized A, echinacea and Cold Snap. I may take the day off tomorrow if I'm feeling worse. Lil Fort is getting the crud too.

    I received the Arena X-Glide suit I ordered in the mail today. But they sent me the open back instead of the closed back. Losing big points on customer service ... The legs are shorter than the LZR Elite, which I don't like. And the fabric is not as stretchy. I used the sizing chart to order, but it looks possibly slightly big on top. I don't have the energy right now to try it on at the moment.

    Event order for Albatross Meet. What to swim?!

    I could do:
    100 fly/100 IM/50 free
    or 50 back/100 IM/50 free
    or 100 fly/50 breast/100 IM
    or 100 fly/50 breast/50 fly

    I just want to do something different than last year when I swam 50 back/100 back/50 fly.


    EVENT SCHEDULE
    Warm-ups start at 2:00 PM
    Meet Session starts at 3:00 PM
    # Gender Event
    1 Mixed 100 M Fly
    2 Mixed 100 M Free
    3 Mixed 200 M Breast
    4 Female 50 M Back
    5 Male 50 M Back
    6 Mixed 200 M IM
    7 Female 50 M Breast
    8 Male 50 M Breast
    9 Mixed 200 M Free
    10 Mixed 100 M Back
    11 Mixed 200 M Fly
    Couples 100 M Relay
    12 Mixed 100 M IM
    13 Mixed 200 M Back
    14 Female 50 M Fly
    15 Male 50 M Fly
    16 Mixed 100 M Breast
    17 Female 50 M Free
    18 Male 50 M Free

    Updated February 28th, 2012 at 10:18 PM by The Fortress

    Categories
    Swim Workouts
  9. Tuesday, 02/28/12

    by , February 28th, 2012 at 04:23 PM (Chowmi's Blog)
    Today was a not-so-special workout. I am quite sore from my whopping 35 minute dryland routine.

    SCM, same place same time.

    400 warm up

    Main pull set:
    200 on 3:00
    2 x 100 on 1:25
    =======>no.
    Did every other 50 as strong through the turn swimming.

    Main IM set:
    6 x 150's on 2:45
    100 IM, 50 free
    I just got through this set. Descended them to make them go faster.

    Sprinty set:
    25 easy :30
    50 fast kick 1:00
    24 easy :30
    50 fast swim 1:00
    I don't really consider this a true sprint set. More like a high quality set. You aren't truly sprinting with these intervals. I kicked w/o a board on back no fins; descended 48 to 44 and did 3 x 50 free swim around 33 and 1 x 50 fly around 35/36.

    3 x dives bonus

    ++++++++++++++++++++++++
    Nothin' special and not much to say about today other than it was a day to get in and splash about. I'll probably try to really sprint later this week, targeting 1 sprint workout and 1 anything goes workout, and 1 dryland day even if it's for 15-35 minutes.

    The Colonies meet is back in contention. I just can't make up my mind! Now I am leaning towards VA! What I really need to do is just make the flight arrangments. That will take all the rumination out of it and essential commit me to whichever place I am flying.
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  10. Sarasota Y Sharks Masters 5:30 AM Workout -02/29/12

    by , February 28th, 2012 at 01:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 400 negative split

    1 X 200 kick 4:15
    1 X 100 kick 2:00
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 free 1:40
    1 X 75 fly-back-breast 1:20
    1 X 50 stroke 1:10
    Four rounds

    2 X {3 X 200 2:40 2:30
    Round 1 interval left, 2 right.
    Negative split all swims and descend each group 1-3.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  11. Lots of rest

    10 min choice

    4 x 100 IM drill w/10

    4 x 50 kick @ 60 descend
    rest 60
    4 x 50 kick @ 60 descend

    9 x 200 @ 4:00
    #1 175 smooth, 25 sprint
    #2 150 smooth, 50 sprint
    #3 125 smooth, 75 sprint
    #4 100 smooth, 100 sprint
    #5 100 smooth r/10 100 sprint
    #6 150 smooth r/10 50 sprint
    #7 175 smooth r/10 25 sprint
    #8 200 smooth
    #9 200 sprint

    100 ez

    Turn and streamline work as a continued warm down.

    3300

    I would have loved to have been able to mix in some stroke or IM's on the set of 200's but decided not to rock the boat. There was plenty of rest for some fast swims. I think I am getting in better shape. I am not as winded after the fast swims. Maybe I am not pushing it hard enough.
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  12. Tue Feb 28, 2012, SCY

    by , February 28th, 2012 at 12:43 PM (Ande's Swimming Blog)
    Tue Feb 28, 2012, SCY

    sore from a light lift on Sunday

    Today is my appointment with the hand surgeon in San Antonio, no cutting just talk.

    Whitney Coached
    SCY UT Swim Center: main pool, center course and warm up area
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside Tyler, Max, Chris, Ned & James

    Warm Up
    swam fr held around 40's per 50
    went 800

    Main Set

    100 fr fast off blocks
    cruised it
    went :57

    200 swim down

    100 bk fast off blocks
    went :62

    200 easy

    100 IM fast
    went 60

    100 easy

    100 IM fast
    went 60

    025
    050
    075
    100
    125
    150
    175
    200

    200
    175
    150
    125
    100
    075
    050
    025



    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    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
  13. DAM SCY Meet

    by , February 28th, 2012 at 11:09 AM (Random Nonsense)
    In event order:

    100 Free: 55.11 (26.55)
    50 Free: 24.91
    200 Free: 2:04.29 (29.22, 31.55, 32.27, 31.05)

    I am not positive that I have been faster in practice in the 100, but the 50 and 200 I definitely have. These are not the slowest meet times I have swam as a master, but they are getting pretty close to my first meet back times.

    Not really surprised. My training is not where near the level it was at the beginning of January. Looking at my flog, there is a huge gap in Jan and again in Feb. The big impacts seem to be kicking and racing. They really go hand in hand for me. If I am not focusing on swimming fast, my kick doesn't get much work in practice. Sprinting is an acquired skill for me (like pacing is an acquired skill for others) and you can see from my splits, I went out too slow most obvious on the 200.

    Nothing is really going to change for this season. I am tossing the idea of Zones as a target meet (3 trips between now and zones) and I am not going to Greensboro (11 days in Europe in April).

    Some meet entertainment

    Me to chowmi: Do you have any advice for the 50?
    chowmi: You should try kicking.

    Martina Moravcova set the women's 50 free pool record at 36, breaking her old pool record set in her 20s with a 22.93 (old record was 22.94 iirc).

    No men beat Martina. Closest was a 22.98 by Steve Unruh.

    My training partner Josh had the 3rd fastest time overall in the 50, 2nd fastest 200 and fastest 100 (frees). This is good for me, as I have a much better training partner than he does.

    Usually I am the only person from my team to attend this meet, but a ton of people turned out this year. It was a quite enjoyable meet because of that.

    Walnut Creek Intensive Training Camp

    This starts Friday and I am a little concerned. The lactate clearance test is Friday, and I am pretty sure I am going to fail. It will be great to get feed back on all my strokes, velocity analysis of my freestyle and have my handed to me 3 days straight, but I am a little sad I am not in better shape for the camp.

    And of course my flight gets home at midnight Sunday, so I will promptly miss the first practice back Monday morning. I really really need to force myself to go because several 10k days followed by a 3 hour flight and not enough sleep will result in my needing to be tossed in the pool to work the kinks out. If someone would like to gift me some willpower...

    Zones

    I was going to shave, tapper and only swimming the 50, 100 and 200 free, but instead I might swim the max events focusing on the 100s. Still thinking about it at this point.
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  14. 02.28.12 - Tuesday workout

    by , February 28th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp 86. Wore my Nike jammer.

    SCY

    400 Warm up

    3 x 100 - 1:25 (Optional stroke - I did 2 x IM, 1 x free)
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15 (Optional rest on second - did not rest)
    1 x 100 - 1:10
    50 Easy
    Felt OK through this one. Wasn't sure how I would make the second harder one though.

    3 x 100 - 1:20 (Optional stroke - I did free)
    2 x 100 - 1:15
    1 x 100 - 1:10 (hanging in there but hurting)
    3 x 100 - 1:15 (made 2, missed last one by a couple seconds)
    2 x 100 - 1:10 (Optional rest on second - took the rest)
    1 x 100 - 1:05 (Made it!)
    50 Easy
    I should be able to do this but just didn't have it today. I kind of like these sets. Changing the speeds keeps it from getting too boring.

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 - 1:35 (Optional IM - Just did free)
    2 x 100 fly - 1:30 (just about made this... closest I've ever been)
    1 x 100 - 1:25

    200 cool down

    (4200 Total)
    Categories
    Swim Workouts
  15. back in the real pool

    by , February 28th, 2012 at 08:34 AM (Mixing it up this year)
    Getting back to real life. Felt real slow today.

    My shooters were horrid. Then again they were never good to begin.

    500 free
    8x25@:40 shooters came to surface at 12.5
    8x25@:40 1 breather w/paddles
    4x50@1:15 torque drill free w/paddles
    8x broad jump then push off bottom good SDKs
    50 EZ
    4x25 mid pool shooters to wall the cruise back to mid pool
    50 EZ
    6x25@1:00 burst + cruise. 2 back spin drill, 2 fast hands breast, 2 fast hands free the back drill was slow turnover too me
    100 EZ
    3x(5x50 w/zoomers)@1:30 -- easy 50 after each round
    1-5 free 6/7/8/9/10 fast strokes
    6-10 fly 6/7/8/9/10 fast strokes
    11-15 free 6/7/8/9/10 fast strokes
    100 EZ

    Total 2750 yards
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  16. Lactate threshold Monday...

    by , February 28th, 2012 at 12:48 AM (Alex's swim journal)
    What does today's swim have to do with the Venus de Milo?

    Click image for larger version. 

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    Somewhat ambitious workout for me today: 4600 SCY/92 minutes; lots of speed and threshold work; only about a kilometer of this 4K+ workout was easy swimming... the rest was between :38 and :46 per 50 pace (:45 is my lactate threshold pace, I think).

    Warm-up:
    500 free EZ (8:45)

    Main sets:
    20 x 50 on 1:00 (first 5-6 in :40-:41, the rest in :38-:39)
    4 x 200 on 4:00 (2:56, 2:58, 3:00, 3:00)
    200 breast
    4 x 200 on 4:00 (3:00, 3:03, 3:04, 3:01)
    200 breast
    2 x 200 on 4:00 (3:07, 3:04)
    100 breast
    5 x 100 on 1:45 (all in 1:30-1:33)

    Cool-down:
    100 free EZ

    I was really disliking the 200s toward the end... my arms, shoulders, and lats felt like they were made of stone on the last couple. I think I found Venus's missing arms! I originally planned to do 12 200s in total, but switched to 100s halfway through the last set b/c the lactate was really starting to build.
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  17. Pentathlon/Decathalon results

    by , February 27th, 2012 at 11:58 PM (Chowmi's Blog)
    I think I did pretty well! My overall time was not as fast as last year, but I must admit I didn't work it as hard this year, except the 50 free. I went smooth swim good dives on the 50's and just get through the 200 IM. Fast on the 50 free, and then sprint the 25's and strong on the 100 IM.

    I wore a full length FS Pro zip back and a LZR recordbreaker back over it. But it was really too tight and hurt me in a really bad way on the mystery IM! I took off the LZR after the mystery IM. I could hardly move in the first 3 events! Bobby asked if I was ok after the fly. I think I was so squelched in I could barely kick and turn or breathe.

    50 fly 29.7 smooth
    50 back 30.7 smooth
    200 IM 2:31.40 really smooth
    50 breast 37.2 smooth ah, relief. I can move in just one suit.
    50 free 25.3 blasto! age groupers that I race against came in to watch so I had to give 'em a good show! Plus, another fast girl didn't do the mystery IM or breast, but I still wanted to beat her!

    25 fly 12.77 fast
    25 back 15.66 whoops, kind of asleep on this one!
    100 IM 1:05.62 strong. ok, I was faking like I was going fast
    25 breast 15.86 fast
    25 free 12.02 fast

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

    That was fun! The key is to go smooth on at least the 50 fly, 50 back, and 200 IM or else you will be in big trouble. Once you are past the 200 IM, it is downhill! The 25's aren't bad and you can make the 100 IM after any 200 IM!

    I wonder if Bobby will change up the events next year or keep the events. At this point I think he should keep it the same. The mystery IMs are the best.

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

    Today I didn't swim. No way no how was I going to get in the pool today. I did 35 minutes of my vasa and a bit of drylands today. A little bit is better than nothing!

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

    I just can't decide on what to swim at our zone meet. I'd like to throw in a fun-event. I may swim the 200 IM at the end of the meet for fun. I have not swum a sanctioned non-mystery 200 IM since circa 2002 in SCY. Will I remember the order????
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  18. Monday, February 27, 2012 5:00am & 5:00pm

    by , February 27th, 2012 at 11:25 PM (Fast Food Makes for Fast Swimming!)
    Today started off a little rough. I spent the afternoon of Saturday, and the afternoon of Sunday, cutting down a small maple tree, removing the stump alongside my driveway. (This is called dryland training).
    I then began digging next to where it was to prepare for the repair job on the irrigation pipes that were broken over the winter. I have to fix it before the water comes, or I'll be in a world of hurt. There's no shut off valve on my property either, which I'll have to add one one day when I actually find out where the water lines enter my property. Long story short...I figured out that my irrigation, and the neighbors irrigation has been pirated from the main line across the street...thus the reason for some dumb dumb to not install a shut off valve over here!! Good news....free irrigation water. Shhhhh...

    A.M. Workout:

    This was mostly all nice and easy stretch out the back and arms workout today...very sore from yesterday!

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ :10 rest

    4 x 150 Free stretch out @ :15 rest

    4 x 100 Free stretch out @ :15 rest

    ---------------------------
    2500 Yards

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

    P.M. "Swim" (kind of a workout)

    As we were on deck waiting for the session to get started, we counted heads and had 4 adults waiting for the 1 lap lane. UGH! I knew this was gonna be a sucky day at this point.

    Monday/Wednesday at the YMCA has the first 2 lane area setup for general swim lessons. The next 3 lanes are used by the advanced swim lesson group (that my daughter is a part of). Well, this session, they have 18 kids enrolled vs. the normal 12 kids, so they get to use 3 lanes instead of the usual 2 lanes.

    That leaves 1 lap lane left over for whoever shows up for lap swim for the first hour. Most days, it is only me, or sometimes one other person will share with me, and I can rock and roll my evening swims that way.

    Well, tonight was a different story. There was me, "Army-Water-Training-Boy", "Kicks-Really-Wide-Breaststroke-Man", and "-lady-who-kick-even-wider-than-'KRWBM' ".

    Army Guy was doing all sidestroke, which really sucks, because when you are going to pass, all of a sudden comes a backward ninja-kick to the side/groin/ribs/etc.
    Wide-Breaststroke Man (and Woman) were also to be watched very carefully as well...luckily I was able to avoid these, but the sidestroke kick came out of the blue a few times. I'm not used to swimming with someone doing sidestroke!

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board

    Revenge of the swimmer set:
    16 x 25 Fly @ ~ :15 rest or so, depending on where I could fit it in. Did a lot of SDKs at times, which I can admit that I HATE doing SDKs on my fly. My power comes from my upper body, not my legs.

    100 Free

    Army Guy and Breaststroke Kick Man got out here, so I was able to rock and roll for a little bit. Did:

    2 rounds of:
    • 200 Free Pull @ 2:30 (2:15s)
    • 100 Free Pull @ 1:15 (1:07s)
    • 50 Free Pull recovery @ 1:00
    Then, 2 more people came in to lap swim (back up to 4 in the lane).

    1 x 500 Continuous Kick w/ board
    Is it wrong that I was passing most of the people in my lane during this??

    ---------------------------------
    3200 Yards

    Now that I think about it...the reason the lap lane was so bad was not because of the other swimmers...it was because I was in there. If I wouldn't have been there, all the other swimmers would've been pretty close to each other's swimming abilities, so this whole mess was my fault (or the Y's for only having 1 lane available).
  19. Watching Sr.Champs this weekend 02/27/12

    by , February 27th, 2012 at 07:42 PM (Workout Swimmer)
    Went to Orlando to watch Sr.Champs for our area. It was awesome! We had Peter Vanderkay, Ryan Lochte, Sebastian Rousseau, Connor Dwyer, both the Fraser brothers, Malcolm Hosford, Benedict Hesen, Roman Sludnov & that is all I can remember of the Olympians - we also had Rebecca Mann - who is a REALLY fast 14 year old from Chicago, training in Clearwater - she blew the doors off everyone in the 800 m free w/ a 8:37 - 2 sec slower than her best, but still about 17 sec faster than OTC. She was totally amazing. Superboy swam very well too, although he did get beat by Benedict & Roman & Malcolm on the 100 breast, lol. An Olympian he is not, although he did well enough & turned in some very fast times - made finals on both the breasts and 400 IM & best times on all three.
    Obviously I haven't swum in a few days (I never am in the mood at these things, just exhausted from sitting on the stupid bleachers all morning & the night before) so I did doubles today (another nice day off) to work off the 2 Krispy Kreme donuts I ate on Saturday at the Millennia Mall. THAT place is freakin awesome & I sure wish I had the money to actually spend there!! Anyways, todays workouts:

    Morning -
    600 back/free
    600 pull
    300 kick
    6 x 100 pull on 1:30 Very stiff neck this am, had trouble going much fast than a 1:24 on these.
    100 easy
    16 x 50 @ 1:00, descend in groups of 4 (last 4 breast on 1:05)
    100 easy
    300 various
    Total: 3400LCM

    Lunch time-
    100
    12 x 75 on 1:15, 50 free, 50 other
    200 free
    150 IM twitch
    100 free
    50 kick (breast)
    100 free
    75 IM
    50 free
    25 breast kick
    100 free
    75 IM
    50 free
    25 breast kick
    100 easy
    6 x 150; 50 free 50 kick 50 free - I really punched this - on 2:20 - and was pleased with my times
    50 easy
    Total: 3000LCM
    Grrrand Total: 6400
    Categories
    Uncategorized
  20. February 27, 2011

    Warm-up (1000)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim

    Kick (700 set / 1700 total)
    6 x 25 underwater SDK w/fins @ :45
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter
    6 x 25 underwater SDK w/fins @ :45

    Main Set (2000 set / 3700 total)
    4 X 100 1:30
    4 X 200 2:55
    4 x 50: active recovery on :45, :50, :55, 1:00
    4 X 100 1:25
    4 x 50: active recovery on :45, :50, :55, 1:00

    Wrap-up (500 set / 4200 total)
    6 x 50 hypoxic @ :30 sec rest
    breaths per 25: 1:0,0 2:1,0 3:0,1 4:0,1 5:0,0
    200 easy

    * 4200 total *

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

    I was hoping that today would feel better than the last couple of days, but this cold still has me in its grips.
    Categories
    Swim Workouts