View RSS Feed

All Blog Entries

  1. Wednesday, April 13, 2011 5:15am

    by , April 13th, 2011 at 10:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    300 Pull
    200 IM K/Swim by 25s

    4 x 150 Free @ 2:00 (1:41/:42/:41/:39)
    1 min. rest
    4 x 100 Free @ 1:20 (1:04/:06/:05/:03)
    1 min. rest
    4 x 50 Free @ :40 (:30/:32/:32/:31)

    600 Free Pull
    ---------------
    2500 Yards
    No taper yet...still have to maintain my meager yardage...If I taper too much, I won't even have to come to the pool!!!
  2. Day 6 - arms tired!

    by , April 13th, 2011 at 08:19 AM (Trying to Train Smarter, Not Just Harder)
    500 back/free
    500 pull (locomotive) w/paddles!
    400 on 6:00
    300 on 4:30
    2 x 200 on 3:10
    3 x 100 on 1:40
    100 EZ
    6 x 100 kick on 2:15
    100 EZ
    10 x 100 on 1:40 (1 EZ, 1 hard, 1 EZ, 2 hard, 1 EZ, 3 hard, 1 EZ)

    Total: 4200 LCM

    Did pretty good until about the 6 x 100 kicks - I even led the lane on the 500 pull & probably should have gone 2nd or 3rd on the main set just before the kicks. Then somewhere in the middle of the kicks, I realized my shoulders were really kinda tired, and it was all downhill from there. The last 10 100's I was sorely tempted to get out at about #5 (in theory because I needed to get ready for work, right?) but Terry was right at the end of the lane yelling encouragement & for some reason I stuck with it. I think I'm glad I did. . .
    Categories
    Uncategorized
  3. Tuesday APril 12

    by , April 12th, 2011 at 11:55 PM (Keepin Track 2010)
    200FR (harldy got any warm up in because the HS swimmers were not out and Fred stopped us early.)

    2x50 free drill
    2x50 FR on 1' build

    2x50 BR drill
    2x50 BR swim

    200 Kick with fins. Dolphin hard to breakout.

    main set
    4x(P100 MOD, S4x100 build each one, S2x50 hard work up tempo stroke, easy 50 BA) did well on 25s and worked to hold stroke on the rest.
    easy 50

    SPEC descend each set of 3
    3x50 pull on 1:10
    3x50 kick on 1:05 kick DPK is too low
    3x50 swim on 1:00
    3x50 swim with flips on :55 felt the faint glimmer of hope

    easy 200 warm down
    Categories
    Uncategorized
  4. post spring break blues

    by , April 12th, 2011 at 11:01 PM (Swimming, Life, and Other Stuff!)
    I must have wore myself out on spring break, I have no energy.
    Last night was a non-descript 3,000 scy workout at the Monon.
    Tonight was Ab Ripper X, followed by an easy 2,600 Nasti workout.
    Forget it, I'm going to bed!!!!
    Categories
    Uncategorized
  5. Wednesday at Emory

    by , April 12th, 2011 at 10:21 PM (Pete's swim blog)
    Swam with Emory masters in Atlanta tonight. Everyone was very friendly. Great workout. Probably going to Pace in the morning but will have to go on 12 hours rest.

    SCY

    400 Warm up

    3 x 100 50 Drill/50 kick
    4 x 50 - 1:00 Descend

    Did some pacing work next... not sure if I did it right.

    800 (10:24)
    ~ 1:00 Rest
    400 Target time of half the 800 - 5:12 (Made 5:07)
    200 Target time of half the 400 - 2:33 (Made 2:28)
    100 Target time of half the 200 - 1:14 (Made 1:12)
    100 Easy

    8 x 75 - :20 seconds rest
    Odds build speed for first 50/25 easy
    Evens fast first 25/moderate pace 50
    Mix stroke

    7 x 50 - 1:00 (fun set.. keeps you thinking)
    #1 Fly
    #2 Fly/Back
    #3 Back
    #4 Back/Breast
    #5 Breast
    #6 Breast/Free
    #7 Free
    1 x 200 IM - 3:30
    2 x 100 IM - 1:45
    2 x 100 Free - 1:30 match pace on first 100 for second 100 (I did 1:14/1:11)

    200 Cool Down

    (4250 Total)
    Categories
    Swim Workouts
  6. Tuesday, April 12

    by , April 12th, 2011 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    5 x 100 backstroke kick, no fins @ 2:15
    25 kick with arms shoulder width apart + 25 kick with arms in streamline + 25 kick with arms shoulder width apart + 15 power kick UW + cruise
    -- Sadly, I can no longer do shooters on my back without a nose clip. I just bleed air. After the first couple, I kicked on my side and that was better.

    50 EZ

    5 x 50 w/fins @ whatevah
    15 burst dolphin kick+ cruise

    100 EZ

    2 x 50 dolphin kick on belly w/fins, broken 10 seconds at 25 (went 32s)
    100 EZ after each

    50 EZ

    Total: 1950

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

    Commentary:

    Got a massage after swimming today. Hope that will help me feel better in a couple days.

    I got an email today notifying me that I had been named the Potomac Valley Female Masters Swimmer of the Year for 2009-10. I'm very honored. Awards are given out at 9:50 am before Zones starts on Saturday. I will have to don my tech suit speedy quick after warm up -- which won't be too difficult since I'm wearing a very old kneeskin. I'm in an early heat of the 100 free starting at 10:00 (doing a split request).

    As for my events, after mulling it over, I'm going to cruise through the 50 breast just to score points for my team. I don't want to be too tired for the 100 back, which is my 4th event.

    Psych sheets: http://www.patriotmasters.org/coloni...ults/index.htm

    Timeline: http://www.patriotmasters.org/2011.C...d.Timeline.pdf

    It looks like I'll have only a couple minutes rest after my 100 fly in the 400 medley relay before I lead off the 200 free relay. Brutal torture! I wish we had a short break before and between relays.

    Updated April 12th, 2011 at 07:35 PM by The Fortress

    Categories
    Swim Workouts
  7. Taper Day 12 for Y Nationals

    by , April 12th, 2011 at 01:57 PM (Year Three: The Road Back)
    Still feeling pretty yuk in the water today... While I am still hopeful that the times will be where I want for Y Nats, these last couple of days have wreaked havoc with my confidence levels. I'm trying not to get too worked up about it, but am not having much luck. So... I'm trying to "console" myself with thinking about the beach and focusing more on the experience of swimming at a nationals meet rather than the times themselves. Plus... I am still going to try to swim each event as if it's a relay - so my finishes are stronger into the wall. Here's hoping....

    Here's what I did today:

    400 Warm-Up
    12 x 50 Free on 1:00, descend each group of four
    1 x 200 Kick (w/ fins) on 4:00
    8 x 25 Kick Fast on :40
    8 x 50 Free on 1:30 (odd: fast through turn, easy rest; even: build to turn, fast for the rest - idea: work the turn)
    1 x 400 Drill/Swim Cool-Down (did as stroke drill/free swim by 50 - 2 rounds each stroke)
    Total Yards - 2200

    On the plus side, I'm starting to hit my turns well fairly consistently and coming off the walls with something that kind of resembles speed. So, I've got that going for me anyway.

    I checked the heat sheets for my events at Y Nats and I'm pretty much seeded close to the bottom of my age group, but that was to be expected. I know it sounds stupid, but they are supposed to (according to the meet letter anyway) give out medals through 8th place at Y Nats and I'd really like to come home with a medal. Crazy? Maybe. Childish? Probably. But, it would still be really cool - and my kids would be impressed. . I guess only time will tell.

    Two days until I board the plane....
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/13/11

    by , April 12th, 2011 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be the last post until we return from the meet on Monday April 18.

    Taper/Rest workout.
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    1 X 75 easy

    4 X {start-turn-finish

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    2075Y
    Categories
    Swim Workouts
  9. Tuesday, 4/12/11

    by , April 12th, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo
    17 Days to Nationals

    Warm up
    400 Choice
    - 200 free/200 back
    4 x 100/1:40 - Build
    - all free
    4 x 50 ds 1:00
    - all back
    4 x 24/30 strong kick
    - all free

    Main Set
    Repeat the following 4 times:
    3 x 50/1:00
    1 x 100/2:00 smooth
    - 1st time 50's were 25 free/25 fly, around 38-39
    - 2nd time back, times around 40-42
    - 3rd time free, times 36-37
    - 4th time 1 each of above

    Kick Set
    Repeat 3 Times:
    2 x 50/1:00 Sprint Kick - no board
    1 x 100/2:00 smooth swim
    all kicking on back, times were 50-55

    Warm down
    200 easy back

    Total: 2900 yards
    Categories
    Uncategorized
  10. Tue Apr 12th, 2011

    by , April 12th, 2011 at 11:51 AM (Ande's Swimming Blog)
    Tue Apr 12th, 2011

    17 days til Nats

    Subscribe to Ande's Swimming Blog

    slept in a bit

    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in 5:45ish
    trained with Mike & marcio
    beside Todd & Tyler
    wore blue 70 Jammer

    WARM UP
    missed it

    Main SET:

    ASSIGNED: 40 x 25
    DID: 10 x 25

    Assigned: 1000 neg split
    did: 100 fr, 50 skip,
    150 fr, 50 skip,
    150 fr 50 skip
    150 fr, 50 skip,
    150 fr 50 skip
    100 fr

    40 x 25 on :30, 4 rounds of:
    4 fast K, 3 easy sw, 2 fast k, 1 easy

    100 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    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
    Categories
    Swim Workouts
  11. Tuesday, April 12, 2011 5:00am & Mon. night

    by , April 12th, 2011 at 11:41 AM (Fast Food Makes for Fast Swimming!)
    Monday night:
    Went in the water with my 19 mo. old for her first Parent/Child class. She really loved it, went underwater, tried blowing bubbles, but ended up drinking water. She is kicking and working toward laying on her back. It was fun for me too: 1 Daddy w/ 5 Mommys
    Afterwards I went for a 1500 Yard swim in the next 30 minutes while waiting for my other kids to finish their lessons.

    Tuesday:
    Warmup

    300 Free
    300 Free Pull
    200 Kick

    1 x 100 Free @ 1:30 (holding dist. pace)
    1 x 100 Free @ 1:30 EZ
    2 x 100 Free @ 1:25 (held 1:07s)
    1 x 100 Free @ 1:30 EZ
    3 x 100 Free @ 1:20 (held 1:07/08s)
    1 x 100 Free @ 1:30 EZ
    4 x 100 Free @ 1:15 (did pull, held 1:05s)
    1 x 100 Free EZ

    5x thru:
    1 x 50 Free @ :40
    2 x 25 Fly @ :30

    100 EZ
    ------------------
    2800 Yards
  12. Allergies are not getting any better

    by , April 12th, 2011 at 08:11 AM (Mixing it up this year)
    Head felt like it wanted to explode for the first 200. I think I felt best when I was using the snorkle.

    400,300,200,100 Free
    300 Breast kick w/brfins
    200 Breast Pull w/fins
    500 Free kick w/fins
    500 Free loose w/bouy
    5x100@:10R Free #1-3 w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  13. Monday Evening 4-11-11

    Not very many people came to practice tonight. There must be something good going on around town that I didn't get the memo.

    Had a great practice tonight and actually felt longer then I usually do. Maybe I am catching on to something. I guess if you listen to your coach you may even improve.

    We had a very short warm up so I used the first little bit of the main set to keep warming up a little.

    300 choice (snorkel and bouy for me)

    3 x 125 @ 1:35
    rest 30
    1 x 125 @ 1:30
    rest 35
    2 x 100 @ 1:30
    rest 35
    3 x 100 @ 1:25
    rest 40
    3 x 100 @ 1:20
    rest 45
    3 x 100 @ 1:15
    rest 50
    3 x 100 @ 1:10
    100 EZ

    Put some fins on for some fly kick

    2 x 125 @ 2:00 cruise
    25 shooter @ 1:00 fast
    1 x 150 @ 2:00 fast
    2 x 100 @ 1:30 cruise
    1 x 125 @ 1:30 fast
    25 shooter @ 1:00 fast
    3 x 75 @ 1:00 moderate
    1 x 100 swim EZ

    2 x 250 pull w/snorkel @ 3:30 cruise

    3900

    I did really well on the 100's until the 1:10 interval came around. I ended up just giving it all I had and taking 3-4 seconds rest since I couldn't make it.

    My quads really felt it during the rather long kick set. They didn't cramp up but they really hurt in the end.
    Categories
    Uncategorized
  14. Peaks to Portland 2011

    by , April 11th, 2011 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the Peaks swim, coming up this July. I swam the 2.4 mile Atlantic Ocean swim last year for the first time, which was also my first open water swim. It was great!

    The event is not sponsored by USMS that I know of, but it is a great swim in a wonderful small city with lots of stuff to do with the family.

    You can get some more info about the event here: http://cumberlandcountyymca.kintera....8AA90B6861DA8D

    There is a fundraising component for each swimmer entered, and if you message me I can get that specific info to you.

    Participants need to complete a qualifying swim at a local pool to be eligible, and a kayaker is strongly recommended. They start the event in waves of 50, and all swimmers have a timing chip Velcroed around their ankle for timing.

    You can read about my adventure last year here: http://michaelleake.blogspot.com/201...-07252010.html

    I plan to swim without a wet suit this year, and hope to go under the 50 minute mark. I have a silly notion of trying to swim the Straight of Gilbralter in the next couple of years, and the English Channel within seven years. We'll see how the Lord leads on all of this ...

    Updated January 16th, 2012 at 01:24 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  15. Sarasota Y Sharks Masters 5:30 AM Workout -04/12/11

    by , April 11th, 2011 at 05:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Fins optional
    Kicking optional

    9 X 50 1:20
    #3-6-9 are fast, all choice

    4 X {start-turn-finish}

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

    WARM DOWN: 4 X 50 easy 1:00

    Distance swimmers: 16 X 50 1:00
    odd: perfect stroke/easy even: race pace

    2000Y
    Categories
    Swim Workouts
  16. Monday, April 11

    by , April 11th, 2011 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    20 x 25
    odds = dolphin shooter on belly w/fins
    evens = EZ

    10 x 50 @ 1:15
    odds = 25 easy speed fly +25 EZ
    evens = breast

    50 EZ

    6 x 50 dolphin kick burst + cruise
    odds = belly
    evens = back

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    3 x 50 dolphin kick burst + cruise

    100 EZ

    Total: 2600

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

    Commentary:

    I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.

    I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.

    Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.
    Categories
    Swim Workouts
  17. Monday, 4/11/11

    by , April 11th, 2011 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    18 days to Nationals

    Warm up
    400 choice
    - 200 free/200 back
    300 choice 50 kick - 50 drill
    - did 100 each back-free-fly. Drill was fist and 1 arm
    3 x 100/1:35 build
    - all free, times were under 1:20
    8 x 50 ds 4 4/55, 4/50
    - 1-4 back desc to under 40; 5-8 free, desc to around 35

    Swim Set
    6 x 100/1:40 75 build - 25 sprint (Finish!)
    - alternated back and free, back was around 1:25, free was around 1:20

    Kick Set
    4 x 100/20sr moderate pace - last 25 strong dolphin
    - all on back, no board, times around 1:52

    Pull with paddles & Fins
    1 x 400 continuous - feel good (Back or Free)
    - did 200 free/200 back

    Warm down
    8 x 50/1:00 smooth - alternate free and stroke
    did back-breast-back-fly on stroke

    Total: 3000 yards
    Categories
    Uncategorized
  18. Mon Apr 11th, 2011

    by , April 11th, 2011 at 12:26 PM (Ande's Swimming Blog)
    Mon Apr 11th, 2011

    18 days til Nats

    Subscribe to Ande's Swimming Blog

    WEIGHTS
    planned to lift yesterday but didn't find time and Longhorn Masters T / Th a.m. schedule switched from 6:30 - 8:00 to 5:15 - 6:30
    so I plan to lift M W F this week

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in 6:40ish
    trained with nate, Mike & Polly Surhoff
    beside paul, larry, jim, richie, marcio & Tyler
    wore blue 70 Jammer

    WARM UP
    dove in late and swam easy free
    went around 300

    Main SET:

    ASSIGNED: 3 rounds of
    4 x 200 fr on 2:20 right into
    3 x 150 fr on 1:45 right into
    2 x 100 fr on 1:10
    Rest 1:00
    50 FAST

    DID:

    round 1:
    3 x 150 smooth easy speed held under 1:40 , 200 smooth went 2:10ish
    3 x 100 smooth
    2 x 50 smooth
    50 fr went 25

    round 2: 4 x 150 smooth easy speed held under 1:40
    3 x 100 smooth
    2 x 50 smooth

    round 3: skipped it, visited with Eddie & Kris while UT men worked out, then swam an easy 100 thought about doing a fast 50 but didn't


    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    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
    Categories
    Uncategorized
  19. Saturday APril 9

    by , April 11th, 2011 at 12:17 PM (Keepin Track 2010)
    19 days till USMS

    Worked out with 3 friends Wanted drill and speed work.

    WU
    200FR
    200 FR?BA
    100 FR kick
    100br kick/drill

    P 6x75 FR mod on 1:10

    16x25 (4 of each stroke) drill down, kick back.

    2x4x25 swim sprints with fins for 2 and without for 2
    1 set BR
    2 set FR

    accordion drill BR draw is late.
    Categories
    Uncategorized
  20. Friday APril 8

    by , April 11th, 2011 at 12:14 PM (Keepin Track 2010)
    WU meet 600
    4x4x50 IM order by sets of 4. Each set do
    #1 kick
    #2 pull
    #3 dril
    #4 swim

    8x25 kick with flips.

    8x25 sprint with flips

    WD
    Categories
    Uncategorized