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  1. Family (March-April 2012)

    by , March 1st, 2012 at 12:00 AM (SWIMMER Editorials)
    While gathering articles and information for our annual open water issue, I was struck by the sense of community in the world of open water swimming. As vast as the world’s waters are, the passionate group of swimmers who inhabit them seems like a small family.

    Many open water swimmers, particularly marathon swimmers, know each other well. They share tips, exchange advice and accompany one another on long training swims. They reminisce over swims from the past and dream up great swims for the future. They are also competitive. In this issue, Elaine K. Howley, an experienced marathoner herself, looks at the how challenges are thrown down in “Farther, Faster, Colder, First.”

    As in all families, the members don’t always agree on everything. This issue’s “Both Sides of the Lane Line” presents two views of the media’s role in the open water world. Both are well thought-out and both convey the passion these swimmers feel for their sport.

    And whether arguing or agreeing, this open water family is always happy to share. When we needed some advice about what marathoners use to prevent chafing and protect their skin, several greatly respected swimmers shared their secrets. (See “What the Experts Do” in “Swim Bag.”)

    Learning from those who have swum before is deeply ingrained in the family. It’s as though swimmers undergo a transformation once they’ve tackled cold water, jellyfish and fatigue. They’re grateful for help along the way, and want the cycle to continue. Laura Jones interviewed Craig Lenning about his North Channel swim for “Swimming Life,” and he repeats the mantra we’ve heard from so many of these amazing athletes: Pay it forward.

    One family member who does that on a daily basis is Steven Munatones. He might seem like the godfather of this family, but he’s really more like the Kevin Bacon of open water swimming—only with one or two degrees of separation, rather than six—from everyone else. It’s become nigh impossible to research, reference, quote, edit or write anything about open water swimming without coming across one of his creations: the Daily News of Open Water Swimming, Openwaterpedia, Oceans Seven and many more.

    Munatones penned two of the articles in this issue: the technique feature, "Open Water Feeding” and “Splashback” on how marathon swimming became an Olympic event. His new book, “Open Water Swimming,” is reviewed in “Swimming Life.” His passion for the sport and for recognizing the accomplishments of the rest of the family comes through in everything he does.

    Updated July 1st, 2014 at 10:49 AM by Editor

    Staff Blogs
  2. Packing is done

    This morning I did Patrick’s “Ode to Ous” workout. It was a nice morning at the pool—some clear sky peeking through the clouds. My workout ending up being a little permeable—good thing there were lots of “masters minutes” called for—as I was saying goodbye and chatting with folks as they came and went during lap swim. Here’s what I did:

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

    4 x 100 @ 2:00, gentle descend [1:50 > 1:38]

    2 x (3 x 50 FR @ :50, 1 x 50 FR @ 1:30)

    3x thru:
    400 FR @ 7:30 (desc. by round) [6:40, 6:30, 6:19]
    2 x 200 IM @ 3:50 (2nd faster than 1st + desc. 2nd by round) [3:52/39?, 3:50/40, 3:55/37]
    4 x 100 ST @ 2:30 (1st round FL, 2nd round BK, 3rd round BR, goal best avg) [FL 1:52/50/49/48, BK 1:45/43/42/43, BR 2:06/05/04/07]
    4 x 50 active recovery @ 50/55/60/65

    200 warmdown + play

    This set was tough but I enjoyed it! I was joined on the first round of the main set my swim buddy Mark, and on the last 400 by Bill—nice to get in one last swim with those two.

    I’ve been writing about the things I’ve found washed up on shore. Yesterday at sunset I was sad to see a dead sea turtle on the sand. It was about 2.5 feet long, and had been dead for a while—its head was clean scull, its front flippers were mostly skeleton, but the rest of its body still looked pretty meaty. (There was a seagull standing guard over it who seemed miffed that I wanted to take a look—it might have been having similar thoughts.)

    I called the local organization that rescues stranded dolphins and live turtles and nurses them back to health, and asked if they or anyone did necropsies on dead sea turtles. They took down the location and told me they would report it to the Florida DEP, which does sometimes investigate turtle deaths. I’m not sure what happened from there—the turtle was gone when I went walking this afternoon.

    Tomorrow I head back to the city. It feels like time--it's getting warmer here, and spring breakers are starting to arrive. Hoping to get in a last morning swim early, then head to the airport from there. Also hoping to spend as little time as possible in the Atlanta airport!
  3. Tuesday/Wednesday Febraury 28-29, 2012 swims

    by , February 29th, 2012 at 09:47 PM (Fast Food Makes for Fast Swimming!)
    Tuesday A.M.'s swim was almost not even worth getting in the water for. I just wasn't in the mood to swim. My body just runs on autopilot in the morning, and when I woke up, I was standing on the pool deck with goggles ready!
    I managed 1800 Yards of BLAH with main set of 5 x 100 Back (who knows why??)


    Wednesday A.M.

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    7 rounds of (3 x 100 Free)
    • 1:40
    • 1:35
    • 1:30
    • 1:25 (did pull)
    • 1:20 (did pull)
    • 1:15 (did pull)
    • 1:10
    I just cruised through most of this, holding 1:08-1:09s until the last set, then I dropped them to 1:07ish.

    300 EZ Kick w/ board

    3400 Yards


    P.M. Workout:

    got in late at the YMCA, had to work till 5:00pm tonight, so only had a little over 1/2 hour while my daughter was swimming.

    200 Free
    100 Kick on back
    200 Free

    200 IM @ 2:50 (2:32)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45
    1:00 rest
    200 Free @ 2:50 (2:14)
    2 x 75 IM no free @ 1:05 (:58-:59)
    3 x 50 Free @ :45 (:31s)
    1:00 rest
    200 IM @ 2:50 (2:29)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45

    300 Kick EZ w/ board

    2300 Yards
  4. Workout 02/29/12

    by , February 29th, 2012 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk
    10 x 50 fr pull with buoy on :40
    8 x 25 on :30
    - odd free overkick, even IMO fast
    200 loosen and out
    (solo/Rec/1300/25 min)

    Really quick swim before work today. Got in just over 2000 yesterday before work as well. Off tomorrow (work), solid practice on Friday, then meet on Saturday.

    Got the new Swimmer magazine in the mail today ... Open Water issue!
    Swim Workouts
  5. Pacing...

    by , February 29th, 2012 at 08:31 PM (Alex's swim journal)
    Today's workout was about pacing; I tried to see if I could keep a single pace consistently: :45/50y. A lot of times when I go out in an interval set, my splits are super uneven. Today I was pretty disciplined about keeping the pace even. Here's the workout (4000 SCY):

    500 EZ free
    20 x 100 on 1:45 (all came in 1:29-1:30; even 50 splits)
    20 x 50 on 1:00 (came in at :44-:45 on all of them)
    200 breast
    200 kick drills (no board, no fins)
    100 EZ free

    So, 3000 yards at exactly a :45/50 pace. No wild swings between :38 and :50. It felt good to be consistent. I was also happy to see that I could hold that pace on the 100s even though I decreased my interval from 2:00 to 1:45. I could have written it as :15 RI, because that's precisely what my rest was after each 100 and then after each 50.
  6. LEAP YEAR DOUBLE Wed Feb 29th, 2012, SCY

    by , February 29th, 2012 at 04:40 PM (Ande's Swimming Blog)
    Wed Feb 29th, 2012, SCY

    It's Feb 29th only once every 4 years.
    so I decided to double.

    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:40ish
    wore Speedo endurance jammer
    trained with Max
    beside Tyler, Todd, Ned & Chris

    Warm Up
    29 x 50
    10 on 60 fr with 5 breaths, (missed em)
    10 on 55 done 25 fr 25 stroke,
    9 on 50 with 5 breaths

    Main Set

    29 x 100 odds 85% evens 70% on 1:25
    done 7 50fl 50fr, 7 50 bk 50 fr, 7 50 br 50 fr, 7 1 IM,

    1:00 break then

    1 FAST for time did IM went 62

    29 x 25 on 25
    odds stroke
    evens fr, no breath

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~


    BESS Coached Noon practice
    SCY UT Swim Center: Diving well
    NOON to 1:15 dove in at 12:01
    wore Speedo endurance jammer
    trained with ??? & Bob
    beside Larry, Korey & Terri
    & JACK LEE who also doubled today

    Warm Up
    29 x 50
    10 on 60 fr with 5 breaths, (missed the 1st one)
    10 on 55 done 25 fr 25 stroke,
    9 on 50 with 5 breaths

    Main Set

    29 x 100 rounds 1 - 3 on 1:30, round 4 on 1:40, because she said, get 20 sec rest on odds & 15 sec rest on evens, so we slowed down the pace on the 4th round
    odds 85%
    evens 70%
    done 7 50fl 50fr, 7 50 bk 50 fr, 7 50 br 50 fr, 7 1 IM,
    1:00 break then
    1 FAST for time
    IM went 59
    (Usually when I double, when i do the 2nd practice, I feel worse & go slower, but today I felt better & swam faster in the 2nd one I held much faster times on the strong 100's in the 2nd practice. )

    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
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -03/01/12

    by , February 29th, 2012 at 01:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 25 free-fast- :30

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    8 X 25-half blast kick/half swim- :45
    1 X 100 swim

    1 X 50 easy 1:00
    1 X 100 @ 100%
    1 X 50 easy
    Two times through. Choice.


    1 X 400 free 5:20
    3 X 100 free 1:25 1:20 1:15
    Three rounds. 100's should be descended 1-3 in each round. Round 1 100 interval is left, round 2 middle, round 3 right.


    1 X 300 IM 5:15
    6 X 50 1:05
    Three rounds. Round 1 300 is 100 each fly, back, breast, round 2 is 3 X 100 IM, round 3 is straight 300 IM.

    50"s are 2 each fly, back, breast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. February 29, 2011

    Warm-up (1000)
    200 swim
    2 x 200 @ 3:30, 50 catchup / 50 swim
    2 x 200 @ 3:15, 25 catchup / 75 swim

    Kick (400 set / 1400 total)
    4 x 100 @ 1:45 descend , kick w/fins 25 dolphin / 25 flutter

    Main Set (2000 set / 3400 total)
    4 x
    • 50 @ :60 (went 36 - 37)
    • 100 @ 1:45 (went 1:15 - 1:17)
    • 150 @ 2:30 (went 1:56 - 1:58)
    • 200 @ 3:15 (went 2:34 - 2:37)
    • (every segment: 1st half easy, 2nd half fast)

    200 easy

    * 3600 *

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

    I think I have finally turned the corner on this cold, my lungs aren't nearly as congested and today's workout felt decent. The slow intervals and relatively low yardage help of course, but I need to save up some energy for this weekend's Walnut Creek intensive training camp . The 8000+ yards per day will be hard enough without feeling as exhausted as I have been for the last week!

    I haven't had someone critique my stroke in more than 30 years (ouch, am I really that old ?), so I am really looking forward to the weekend.
    Swim Workouts
  9. Jeff Comings workout on Leap Day 2/29/12

    by , February 29th, 2012 at 11:05 AM (The Labours of SwimStud)
    This was a good workout that you had to keep your brain involved with. I drifted off once but there was lane sharing confusion that took me out of my zone.

    400 warm up

    4 x (2 x 100 IM, :15 rest)
    Round 1: 1 breath free/breast scull/back drill/fly kick
    Round 2: free kick/1 breath breast/back scull/fly drill
    Round 3: free drill/breast kick/underwater dolphin kick on back/fly scull
    Round 4: free scull/breast drill/back kick/fly 1 breath

    Four rounds, one each stroke:
    2 x (15 yds fast on :30/25 fast on :40/10 fast on :30)
    2 x 50 aerobic choice stroke on 1:00
    100 EZ

    Lactate Set:
    Four rounds:
    25 underwater kick or swim from a dive, straight into 12.5 fast swim
    10-15 seconds rest
    12.5 fast
    20 seconds rest
    25 underwater kick or swim
    10 seconds rest
    25 fast swim
    100 EZ
    I did this with fins for fun

    200 EZ

    Total: 3,100
  10. 2700 Yards - still climbing

    by , February 29th, 2012 at 10:30 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
    Swim Workouts
  11. On the positive side

    by , February 29th, 2012 at 09:55 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
    - 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.
  12. 02.29.12 - Leap day workout

    by , February 29th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave. Pool temp down to 85. Wore my Nike jammer.


    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
    Swim Workouts
  13. A lactate production day least I tried

    by , February 29th, 2012 at 07:29 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
  14. 2100-yard recovery swim

    by , February 28th, 2012 at 11:19 PM (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.
  15. Finally sunshine!

    This morning I did [ame=""]pwb’s 3 x 300 test set workout[/ame]. I got in on the whole "animal lane" action late, so this was the first time I’d done this test set. Since it’s 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.

    Here’s 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 sets—feeling 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 I’d 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 don’t think I’d seen blue skies in the pool for a week! Couldn’t get out now—so I added a bit more easy swimming to the agenda.]

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

    200 warmdown

    I’m not where I’d like to be with my swimming now, but keep reminding myself that I’m putting in some good work and having fun in the water, and that ultimately that’s what matters.

    My team is hosting a SCM meet on March 10—Aquapalooza II. Since we’ve added a diving team in the last year, we will have both swimming and diving events—that will be cool to see, especially since some of my lanemates have taken up diving and I’m looking forward to cheering them on. I’m not at all in meet shape but feel like I should make an appearance. I know I’ll 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.) I’m thinking of signing up for the 2IM and 50 FR, plus whatever relays I’m 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 ashore—lots 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 shore—from far away they look like a raft floating on the water. I’m 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 haven’t felt much need to get in and see all this from the water—I 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. I’m soaking it all in now before I head back to the city later this week.
  16. Tuesday, 2/28/12

    by , February 28th, 2012 at 04:23 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 07:36 PM by poolraat

  17. Tuesday, Feb. 28

    by , February 28th, 2012 at 03:47 PM (The FAF AFAP Digest)

    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.

    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 09:18 PM by The Fortress

    Swim Workouts
  18. Tuesday, 02/28/12

    by , February 28th, 2012 at 03:23 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
    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.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/29/12

    by , February 28th, 2012 at 12:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    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

    Swim Workouts
  20. 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.


    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.