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  1. something easy....NOT

    by , December 29th, 2011 at 07:25 AM (Mixing it up this year)
    I was planning an easy one today because tomorrow is the anual 100x50 swim. Oh well I pushed to hard today but hopefully I can recover for tomorrow.

    5x100@2:00 free
    500 free kick w/fins moderate
    5x200@4:00 fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim ended up decending these went 3:46, 3:35, 3:28, 3:18, 3:07
    8x50@2:00 free kick w/snorkle went 1:47,1:38,1:35,1:32,1:31,1:24,1:24,1:18
    100 free easy

    Total 2500 meters
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  2. 12/28/11 All Free

    I began my day with some P90 cardio and then had a very physical day at work. My body was toast before I showed up at the pool.

    10 min. choice

    4 x 300 w/20
    #1 negative split
    #2 negative split last 25 sprint
    #3 negative split last 50 sprint
    #4 negative split last 75 sprint

    11 x 50 @ mile pace + 7
    -- hold mile pace

    100 EZ

    4 x 200 w/20
    -- same pattern as 300s

    11 x 50 @ mile pace + 10
    -- hold mile pace

    100 EZ

    4 x 100 w/20
    -- same pattern as 300s

    300 w/d

    4600

    I hung in there today but that is about all I can say.
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  3. Snorkle Time! 12/28/11

    by , December 28th, 2011 at 08:52 PM (Workout Swimmer)
    Brisk outside this morning!! Toasty in the pool, however. Hardly any masters swimmers this morning, and NONE at lunch (I went & peeked!)


    800 back/free
    8 x 100 pull on 1:30 (held around 1:26's)
    400 kick
    100 "over/under" (meaning 4 strokes free & then 4 dolphin kicks underwater)
    400 reverse IM
    12 x 50 on 1:00 (8 with snorkle)
    100 over/under
    3 x 200 pull on 3:10 (came in around 2:53)
    4 x 250; 50 stroke/50 free (first 2 were breast/free, last 2 back/free)
    200 kick
    300 swim w/snorkle
    600 - 100 free 25 back/25 breast repeat x 4
    6 x 100 on 1:45 w/snorkle
    100 easy
    Total: 6400 LCM

    Interesting to see how much I have improved in the last 9 months - when I was swimming last year, keeping 100's on the 1:30 was actually rough - embarrassing to say, but true. Now, I go about a 1:26 at 70% effort - for 8 in a row. It will be interesting to see if this translates to faster times in a meet, as well.
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  4. Wednesday, December 28, 2011 5:00am

    by , December 28th, 2011 at 08:47 PM (Fast Food Makes for Fast Swimming!)
    We had rain all night last night. Problem with that is that it cooled down to 32/33 this morning, and it was a bit slick out there on the roads going to practice and work. Not many in the pool this morning, just us crazy enough to skate on the ice.
    Now, it's actually warmed up a lot around here...currently it's 44 degrees at almost 6:00pm. We're supposed to be in the middle of winter here!! WTH??

    Still taking it "easy" on my shoulder with no pulling/paddles.

    Warmup:

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

    16 x 75 @ 1:00 (every 3rd 75 was 50 Free/25 Fly)
    (went :53-:55s throughout)
    • for some reason fly doesn't hurt me, just the freestyle with paddles, and of course various forms of pushups and stuff (dang P90X).

    6 x 50 Kick w/ board @ 1:00

    100 EZ

    ----------------------
    2600 Yards
  5. Workout 12/28/11

    by , December 28th, 2011 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy): Pool temp = 85

    w/u:
    200 FR/200 BK
    3x100 Kick on 2:00 (FR/BK/SDK)

    go two times through:
    - 4 x 100 on 1:20
    - odd = FR, even = IM (1st time)(BK 2nd)
    - 40 second q-break
    - 2 x 200 FR PULL with buoy on 2:40
    - 1 x 200 IM on 3:00
    - 40 second q-break

    100 ez

    8 x 25 on :30
    - odds FR DPS
    - evens IMO FAST

    200 various w/d
    (3200, 55 min)
    ------------

    Happy to be back in the water today. My sinuses are still pretty plugged up, but I am feeling much better and decided to use a workout based on the one from kiefer.com for tonight.

    I was able to keep the kicks in the 1:35 range, so my legs are coming back. On the main set, the warm water started to get to me quickly.
    -The first time through I averaged 1:08's on the frees and 1:18 on the IM's. I pulled 2:26, :25, and did the IM on 2:50.
    - The second time through I went 1:05 and 1:08 on the Frees, held 1:15 on the backs, pulled a 2:23 and 2:26 before a generous 2:55 on in the IM.

    After a quick loosen, I tackled the 25's. I swam all the odd frees at :15. My paired times for the IMO were: Fly (:15,:16), Back (:16,:14), Breast (:21,:22), Free (:14.5, :13.8).

    A nice variety here. I have been poking around and will be trying some of the LT sets that Q is doing (to add to the breaks I've already implemented) starting next month. I have been working some more IM/strokes into the practices to try to improve these events this year, as I take my first crack ever at 2fly and 4IM. I have completed my first "official" year of swimming since high school, and have a notion to try every event at least once (even the 2breast, which will no doubt cause me to ) because I am sooooo slow) during the upcoming year.

    Now to start the search for meets before NE champs in mid-March, and do some more leg work to hold a meet at my home pool sometime in April.
    Tags: kiefer
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    Swim Workouts
  6. Back to circle 5!

    by , December 28th, 2011 at 06:12 PM (Alex's swim journal)
    Thrashing about with the wrathful in the Stygian marsh of Inferno, circle 5...

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    That's what the first half of my swim felt like today; there was bound to be something of a letdown and I initially thought I would simply do an easy 2000 or so. I couldn't find a rhythm to save my life. I was trying to find the right stroke rate and pay attention to body roll at the same time and then the roll started falling apart (am I over-thinking it!?). All of a sudden I've forgotten how to breathe too. What the heck is going on?!

    Then, at 1500 yards, it's like a switch was flipped... rhythm is there. I'm alternating hard/easy 50s, no rest... bilateral breathing, core engaged, feeling pretty good. I took it all the way to 3000 for the day.

    Within striking distance of 340 miles for the year.

    Updated December 28th, 2011 at 10:44 PM by mcnair

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  7. Wed Dec 28, 2011, 1st LCM DOUBLE as a master

    by , December 28th, 2011 at 03:33 PM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    weighed 222 after practice,
    ate too much this Christmas

    Subscribe to Ande's Swimming Blog

    Kristyne Coached
    LCM UT Swim Center: main pool
    Noon - 1:15 dove in 12:12ish
    wore Speedo endurance jammer
    trained with Bob & Jim (who's been sick)
    beside James

    Warm Up

    did 2 or 300 free

    Main Set:

    came in with a plan
    skip #3 in each set, Dive #4, swim strong but not all out, & go much faster than this morning

    assigned: 4 x 100 IM on 1:45 desc
    did: 1 & 2, skipped 3,
    went 1:12 on #4

    assigned 300 fr 75%
    did 200 fr easy

    assigned: 4 x 200 IM on 3:20 desc
    did: 1 & 2, skipped 3,
    went 2:31 on #4

    assigned: 300 fr 75%
    did 200 easy


    assigned: 4 x 300 IM on 5:20 desc
    did: 1 & 2, skipped 3,
    went 3:54 on #4

    assigned: 300 fr 75%
    did: skipped it & got out
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -12/29/11

    by , December 28th, 2011 at 02:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    2 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 150 2:45
    2 X 100 IM 2:00
    Four rounds.
    150's: (by 50)
    Round 1: fly/back/breast
    Round 2: back/breast/free
    Round 3: breast/free/fly
    Round 4: free/fly/back

    SCY

    1 X 100 swim

    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 x 100 swim -

    12 X 25 :40
    Fast, no breath for 20 yards

    WARM DOWN: 4 X 50 easy 1:00

    3900 M/Y
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    Swim Workouts
  9. Wed Dec 28, 2011 LCM

    by , December 28th, 2011 at 11:23 AM (Ande's Swimming Blog)
    Wed Dec 28, 2011 LCM

    Sun Jan 1, 2012 practice is noon to 2:00
    think she might have something tough planned

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34
    wore Speedo endurance jammer
    trained with Mike, Todd, Tyler, & Kristyne

    Warm Up

    300 fr (missed 200)
    200 IM
    300 fr
    200 IM

    Main Set:

    4 x 100 IM on 1:40 desc

    400 fr 75%

    4 x 200 IM on 3:20 desc
    went 2:45ish

    400 fr 75%

    4 x 300 IM on 5:00 desc
    went 4:08

    400 fr 75%

    50 easy
    Categories
    Swim Workouts
  10. 12.28.11 - Wednesday workout

    by , December 28th, 2011 at 10:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83. Wore a drag suit up to the 1000 relay. Relay was fun. I felt faster than usual but we didn't get any splits so I couldn't be sure. Goal was 9:20 so each of us had to hold 28s to make it which we barely did.

    400 Warm up

    5 x 100 - 1:30 convert free to kick
    5 x 200 - 3:10 IM
    50 Easy - 2:00
    4 x 75 br - 1:30 (1:05-1:10)
    50 Easy

    200 fr - 2:30
    150 fr/stroke/fr - 2:30
    200 fr - 2:30
    150 fr/stroke/fr - 2:30
    200 fr - 2:30
    3 x 100 stroke - 2:00
    75 Easy

    1000 relay - 9:20 (9:18.5)
    75 Easy

    8 x 25 stroke - :30 No breathing on the walls
    2 x 25 fly - :40 No breathing
    2 x 25 fr - :40 No breathing
    2 x 25 fr - :40 Torpedo pushoff w/ 3 turns before surfacing
    2 x 25 stroke - :40 At least halfway underwater

    100 Cool down

    (4400 Total)
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  11. Watch out or you will be run over by 1:10s

    by , December 28th, 2011 at 09:12 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 400 free
    - 200 kick
    - 400 free
    - 2x100 drill (right/left/catchup/fist)
    Transition
    - 150 free 50 back
    - 150 free 50 breast
    - 150 free 50 fly
    Main Set
    - 6x150 on 1:45 (43,45,42,43,45)
    - 100 kick
    - 6x50 w/fins on 60 FAST (haha)
    -- first one fly
    -- 5x free (4x28,26)
    Cool down
    - 200 ez

    Morning Humor:
    -- Coach Dave is filming people for the next couple weeks for stroke critique.
    -- As I was leaving the pool
    - Dave: I guess we will film you Friday.
    - Me: Good, I am too tired now anyway.
    - Dave: What have you been doing?
    - Me: Swimming with Josh.
    -- laugh track
    - Dave: Ah, we will film you right after warm up Friday.

    I certainly didn't feel very recovered after yesterday's easy swim. On the second 150 I was trying to barely make the interval and cut it too close for comfort so picked up the pace. On the last 150 I was giving it all just to make the interval. We kinda slacked on the 50s until Josh took off on the last one and I could not catch him.

    I think I will ask Dave to film Josh and I at the same time. We have completely different styles and Josh swam competitively for most of his life so reviewing his video and his commentary on my video should be interesting. I also think it will be almost as fast to film two people and then review two people as it is to film one person and review one person. A lot of time is wasted getting people in the water, setting up the camera, getting out of the water, reviewing.
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  12. Goal for today was to finish 500 miles for GTD

    by , December 28th, 2011 at 07:25 AM (Mixing it up this year)
    Yes, I made the 500 mile mark today.

    1000 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins every 3rd 25 sprint kick
    5x100@2:00 free w/paddles & bouy descend 1-5 went 1:39,1:38,1:37,1:34,1:31
    6x50@:15R free kick w/snorkle
    200 free last 15meters of each 50 easy fly

    Total 2500 meters
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  13. Bread of angels...

    by , December 27th, 2011 at 10:01 PM (Alex's swim journal)
    In keeping with the season of heavenly choirs, and warm light on the longest, darkest, coldest nights of the year... sure, why not more Dante?

    In Canto II of the Paradiso, our poet is soaring through the sublunar heavens and challenges his readers, "Turn back to your shores again" he tells them (in Sinclaire's translation)... you won't be able to handle this voyage; not for the ill-prepared. This journey is reserved for those accustomed to craning their necks toward heaven, for whom he has this encouragement:

    "metter potete ben per l'alto sale
    vostro navigio, servando mio solco
    dinanzi all'acqua che ritorna equale."

    Which Longfellow translated:

    "Well may you launch upon the deep salt-sea
    Your vessel, keeping still my wake before you
    Upon the water that grows smooth again."

    It is a moment like the Crispin's day speech of Shakespeare's Henry V: "we few, we happy few."

    This swim is for those few who seek the "bread of angels"--"pan delli angelli" (Par II.11); the bread that, here, always leaves us hungering for more. Will we be sated by it one day? A tantalizing question... a quest. Answers, like the destination, always just out of reach.


    ...one of Gustave Dore's heavenly illustrations for Dante's Paradiso. As Dante nears the end of his quest, ours continues on...

    3000 yards today, a simple workout:

    20 x 50 on 1:00
    20 x 100 on 2:00

    60 minutes and out... like the bread of angels for mere mortals, I'm craving more. Heart pumping, lungs with that familiar "yeah, I've been working for ya" feeling, everything else pleasantly warmed, a little tight, the good fatigue of an invigorating workout.

    I alternated easy and hard on both sets, using my faster stroke rate on the hard 50s (:38-:39) and 100s (1:22-1:26); stretching it out on the easy ones. The churning, wake-making hard reps followed by longer strokes, full breaths, and smooth water.

    Tired, but not "satollo" (sated). Dante found his answers, had his fill. We'll just keep swimming in his wake and hope we get there some day. Smooth waters for now!
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  14. Tuesday, December 27, 2011 5:00am

    by , December 27th, 2011 at 07:57 PM (Fast Food Makes for Fast Swimming!)
    Shoulder is a little sore, and I'm not sure why, so the plan was to take it a little easier today, and no pulling with paddles either.

    Warmup:
    200 Free
    100 Kick w/ board
    200 IM Drill

    5 x 100 Flutter Kick w/ board @ 1:55 (1:45s)

    6 x 100 Free @ 1:20 (1:10-1:12s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    2 x 300 Free @ 4:00 (3:35s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    Talking with my lanemate for about 10 minutes about the holidays and stuff, then off to work.

    --------------------
    2800 Yards
  15. Week #4 - Star Wars

    by , December 27th, 2011 at 04:43 PM (Chowmi's Blog)
    This is the crucial week of the 6 week cycle. Not for speed or strength breakthroughs, but for arguably the most important thing for a masters swimmer:

    DO NOT CROSS OVER TO THE DARK SIDE! STAY WITH THE FORCE!!!

    Meaning, don't worry so much about not being at ideal body weight, top speed, best endurance - but stay within striking distance of them all!

    This week's main theme - do not lose what you've worked to build (even it if it is only a 3 weeks into my "training").

    This week's main theme is to do several non-sprint specific workouts, but still incorporate some fast swims. Also, keep up the strength (doing my vasa 2x and weights on the 3rd day IF I can work it in; otherwise, do 2x vasa this week). Last, maintain reasonable eating habits (which isn't so easy with 2 boxes of chocolates and a Harry & David tower of treats, plus a Whole Foods snack basket!). Go ahead and have some treats, but don't completely fall off the bandwagon.

    I am preparing for a "test" 50 LCM free on New Years Day. That will be 13 days away from race day, so it will be a good indicator of my goal time.

    This week:
    Sun, 12/25
    Light vasa workout

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

    Mon, 12/26
    SCM, Baylor Fitness Center
    noon workout, modified around team

    150 warm up (missed some)

    6 x 75 kick
    50 on 1 min;
    25 fast on 30 sec

    Pull (1:30 base interval):
    100
    200
    300
    ==>modified. miscellaneous 50's and 100's pull during this set.

    Swim (1:30 base interval)
    100
    200
    300
    ==>3 x 100's with large descend 1:18 1:14 1:09

    Pull (1:30 base interval)
    300
    200
    100
    ==>3 x 100's kick with Speedo Blue & Orange fins; large descend 1:18, 1:15, 1:10

    6 x 50 on 1 min
    odds easy
    evens sprint
    33 33 32 (strong; not an all out sprint)

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

    Tues, 12/27
    SCM, Baylor Fitness Center
    I did the entire workout!!!!!!!!!!!!!!!!!

    500 warm up

    Pull
    8 x 100
    2 on 1:35
    2 on 1:30
    2 on 1:25
    2 on 1:20
    ==> I swam these. Easy on first 4, pick up on 5-6, and strong on 7-8; held just under 1:15's. I was surprised. It was not difficult to make this set, and was very comfortable speed on the last 2 100's.

    Swim set:
    300 - 50 back/200 strong free/50 back
    250 - 50 back/150 strong free/50 back
    200 - 50 back/100 strong free/50 back
    150 - 50 back/50 strong free/50 back
    interval: "leader's choice"

    Speedy set:
    16 x 50's swim no breaks between sets
    4 on :45
    4 on :50
    4 on :55
    4 on 1 minute
    descend 1 - 4 within each set of 4
    get faster on the 4th each set
    4th 50 each set was around 33/32

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

    I swam in the fast lane today and moved up to 2nd. Really sayin' something when I say, "I'll go on this set!" Rarely heard. Usually it's "Just pretend i'm not here! I'll stay out of your way!" as I modifiy to my heart's desire. But today was one of those rare days when it's too crowded for that, so you might as well mark your territory due to combined workout groups jockeying for lane position. Can I brag for a moment? My lanemate were utterly flabbersgasted that I did the entire workout. And fast, too! I amazed myself today.

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

    Crystal ball says:
    Wed 12/28 most likely another swim day, 'cause chowsh is visiting and we need to get her in primo shape to go back to AZ!

    Thurs 12/29 off or vasa

    Friday 12/30 off or vasa

    Sat 12/31 easy swim with my girls

    Sun 01/01/2012 start week 5 with a timed 50 free!

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

    The end!!
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -12/28/11

    by , December 27th, 2011 at 01:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:15
    4 X 150 2:45
    1 X 200 3:30
    4 X 100 1:45

    9 X 200 Free 3:15
    Pull or swim
    Descend 1-3/4-6/7-9

    SCY
    1 X 100 swim

    2 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    8 X 50 1:00
    Choice. Odds: easy Evens: @100%

    WARM DOWN: 4 X 50 easy 1:00

    4600 M/Y
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  17. Tue Dec 27, 2011, back after a 3 day break

    by , December 27th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Dec 27, 2011

    Hope you had an awesome Christmas / Holiday

    I did not train Sat, Sun or Mon
    I planned on Mon but it didn't work out, we had noon practice and I missed it
    Heard they went 5,300 long course
    just found out
    Sun Jan 1, 2012 practice is
    noon to 2:00


    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Mike
    beside Todd, Tyler, James, Keith and Paul

    Warm Up

    400 fr (missed 2 or 300)
    100 fl krLs
    300 fr
    100 bk KRLS
    200 K went 2:33
    100 BR KRLS

    Main Set:

    8 x 25 fl on 20
    rest 1:00

    8 x 50 fl bk on 40
    rest 1:00

    8 x 75 fl bk br on 1:00
    rest 1:00

    8 x 100 IM on 1:20
    rest 1:00

    8 x 100 k
    odds fl no board
    evens flutter with board

    100 easy
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  18. Easy Aerobic

    by , December 27th, 2011 at 09:14 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick w/board no fins
    - 200 back
    Main Set
    - 25 minutes easy continuous swim

    The plan was to do a sprint workout today, but when I did the first sprint it didn't seem sharp and didn't seem to be max effort. I might have needed more warm up, or it might not be ideal to do a sprint workout the morning after weights, but training sprints without actually sprinting seemed pretty dumb.

    Worked on turns.

    Thursday we are going to try to get to the pool a little earlier to get a full hour in and I will make another attempt at a sprint practice.
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  19. 12.27.11 - Tuesday workout

    by , December 27th, 2011 at 08:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83. Wore drag suit for most of the workout. Not liking my drag suit much.

    SCY

    450 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    150 Easy (Took and extra 100 easy so Roger could warm up some)

    9 x 200 - 3:00
    #1, 9 - 200 IM
    #2 - #8 - 100 Free + Convert 25k/75 Free -> 100 IM Kick -> 25k/75 Free
    100 Easy

    10 Times through (Took drag suit off)
    * 100 - 1:10 (1:05-1:08)
    * 50 - :50

    200 Cool down

    (5200 Total)
    Categories
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  20. A bad back day....thank goodness I swim

    by , December 27th, 2011 at 07:20 AM (Mixing it up this year)
    This was one of those days the litte old lady showed up.

    I have to say I am not 100% but I can move better now.

    10x100@2:00 free
    500 free kick w/fins. Every 3rd 25 fly kick
    5x100@:10R fly drills meant to loosen my back w/fins
    500 free w/paddles & bouy
    100 kick free w/snorkle
    100 free w/snorkle

    Total 2700 meters
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