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  1. Sarasota Y Sharks Masters 5:30 AM workout: 3/14/11

    by , March 12th, 2011 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30. 2:15
    4 X 100 1:40. 1:30
    4 X 50 :50. :45
    Twice through. Round 1 intervals left, 2 right.

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

    1 X 200 free 3:00
    1 X 100 IM 1:45
    3 X 50 stroke 1:15
    Three times.

    1 X 1000 swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5150Y
    Categories
    Swim Workouts
  2. Hit 50 miles today

    by , March 12th, 2011 at 12:29 PM (Maple Syrup with a Side of Chlorine)
    I swam with the local Masters group this morning. Lots more swimmers in the pool as the triathletes are starting to get back into the water. Nice to see more than the usually handful hitting the water.

    I have been doing my best to taper for the big New England championship meet at Harvard next weekend, so I swam the posted workout instead of my own, adding a longer warm up and some extra pulling at the end. Here is what it looked like ...

    800 w/u (200 Free, Back, Fly/Breast drill)

    Main set:
    3x
    4 x 75 on 1:30 (sprint middle lap, target time for me was :45 seconds)
    1 x 300 on 4:30 (work long and strong strokes and bilateral breathing)

    2 x 150 pull (free then back)

    100 w/d
    (total: 3000 yards in just over an hour)

    This workout got me to the 50 mile mark through the USMS fitness log. I do not count any dry-land/running time with this log, just straight swimming. Trying to get into the water 2-3 days a week, usually for an hour at a time.

    Keep swimming long and strong, and looking forward to SCY championships in just one week!

    Categories
    Swim Workouts
  3. Saturday Am

    by , March 12th, 2011 at 10:34 AM (The Labours of SwimStud)
    Took Friday off to recover from feeling ill so I swam Sat instead.

    Warm up

    600 Fr
    4 x 50 FL 1:30
    10 x 50 Fast Kick 1:30 Odds FR, Evens BR
    1 x 100 EZ

    Main
    10 x 125 FR 2:00
    10 x 75 FR 1:10

    Kick
    500 Fin Kick FR/FL by 25

    Cool
    3 x 100 EZ
    Categories
    Uncategorized
  4. Saturday Morning 5K

    by , March 12th, 2011 at 09:37 AM (Pete's swim blog)
    LCM

    Pool was set up Long Course today... it's been a while. I'm not really partial to Long Course but it is nice to do something a little different every once in a while.

    400 Warm up

    300 Down Kick/Back Drill
    300 Pull

    200 Free
    4 x 100 Down Free back worst stroke
    200 Pull
    4 x 50 IM Order

    200 Free
    4 x 100 Down Free back best stroke
    200 Pull
    4 x 50 IM Order

    300 Kick
    6 x 50 Free - 1:00
    300 Pull
    6 x 50 Free - 1:00

    4 x 150 - 50 stroke/50 free/50 stroke

    200 cool down

    (5000m Total)

    It hurts now and I've got a ton of yardwork to do today... and a car that needs some repair. Should be fun!
    Categories
    Swim Workouts
  5. A day in the life

    by , March 11th, 2011 at 10:37 PM (Dan's hobby/obsession)
    It's been almost 2 years since I started swimming again. I retired from competitive swimming in 1987 and just didn't feel like swimming much until 2008. It took me until 2009 to actually get into the pool and another 4-5 months to start practicing with a masters team in my area.

    Naturally, I overdid it last season and ended up injuring myself at the last swim meet of the year and ended up dry-docked for most of the summer. I did some lake swims, but only with a wetsuit because it kept my arms in compression and didn't hurt.

    Now here I am about one month from the end of season number two. I'm still considerably slower than I was when I was 20, but I'm making gains. I think I have a shot at breaking 2:00 in the 200fr and possibly going sub :55 in the 100fr.

    Backstroke isn't coming along like I'd hoped, but that's mostly because I've been focusing on freestyle, so what should I expect?

    Enough of the backstory. Today is a taper day before a meet down in Seattle. I think I've got the splits worked out for a 2:01 200fr. Now I've just got to show up and get the job done.

    500 swim - every 4th length backstroke
    4x100 fr @ 1:25
    4x100 IM @ 1:40
    4x100 Ba @ 1:30
    4x100 fr @ 1:15
    200 cool down

    2,300 SCY
    35 min

    Updated March 12th, 2011 at 08:55 AM by larsoda

    Categories
    Swim Workouts
  6. Friday, March 11

    by , March 11th, 2011 at 06:08 PM (The FAF AFAP Digest)
    Swim @ Oak Marr:

    Warm up:

    600 various

    Main Set:

    I adapted Speedo's short rest stroke+kick set from today to make it a taper set. I didn't do these straight through though, too much chatting with Jazzy here and there. Used fins.

    4 x 50 fly drill @ 1:00
    4 x 50 kick @ 1:00 (25 belly shooter + 25 EZ)
    4 x 50 back drill @ 1:00
    4 x 50 kick @ 1:00 (25 back shooter + 25 EZ)
    4 x 50 breast drill @ 1:05
    skipped breast kick

    -- Joined Jazz at this juncture. He had been doing some sprint endurance work, and that was not on my taper agenda.

    1 x 50 (25 AFAP free + 25 EZ)
    4 x 50 kick w/Jazz (25 AFAP + 25 EZ)
    -- did 2 back shooters, went high 9s
    -- did 2 flutter kick w/boards, went 11s
    1 x 50 AFAP back shooter, went high 21-22
    -- thought I'd be slower b/c I flipped too far from the wall and didn't get a good push off
    4 x 50 free @ 1:00 as warm down


    50 EZ

    Total: 2150


    P90X Stretch DVD, 60 minutes

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

    Commentary:

    I was slightly sore in the scapular area from the torque drills yesterday. Shouldn't do new stuff on taper, I know. But my upper body seems to rest up pretty fast. The Resting of the Legs continues. I am taking tomorrow off and skipping Lil Fort's 7:00 am soccer game in far out VA.

    The former Cream Puff gave me a scull drill to try. I think I vaguely recall doing this at a Mason practice. Position your body as if you were sitting in a chair in the water, try to keep feet and heels out of the water. Scull backwards with arms and hands at side.

    Warning: Rant:

    I was in such a good mood today, and not ready to come home to more disappearing times. The FINA Top Ten rankings for 2010 were released today. I hope they are merely preliminary and can be corrected. Inexplicably, my 50 back (my best event) and 50 fly in SCM were completely left off the list. They would have been #1 and #5 respectively. Oddly, all my other events in SCM and LCM that should be on the list are there. I don't understand how some USMS TT times (and some from the same meet) can be there, and others not. I know other times from NE Champs are on the FINA list, including my own and Chris'. You'd think they'd submit all the data from our own TT database together? Or maybe this is a FINA error? I just find it somewhat shocking that FINA could produce such an error riddled list. But maybe I shouldn't be ... I have sent an email to Walt Reid about the matter. If anyone knows who else I should try to contact, please let me know. I always get a sinking feeling in my gut when my times go missing. This has happened on other occasions, and I'm starting to feel somewhat jinxed. I'm really hoping it can be fixed promptly; I've just never heard of a FINA list being "preliminary." However, since the USMS list is still preliminary, the FINA list must by default be preliminary?

    I've also found some other omissions including:

    Valerie Jenkins (45-49 50 back)
    Susan Williams (40-44 50 back, 50 fly)
    Fall W. (40-44 50 back, 50 free, 50 fly, 50 breast)
    Lisa Dahl (45-49 50 free & 50 fly)
    Karen Andrus-Hughes (50-54 50 back)
    Traci Granger (50-54 50 fly)
    Lisa Bennett (50-54 50 breast)
    Laura Val (55-59 50 free, 50 back, 50 fly)

    It appears that something went haywire with the 50s.


    Congrats to all those making this list! I saw many rankings for fellow bloggers Chris and Ande.

    In general, the LCM rankings seem faster than the SCM rankings in my events. But that could be due to the World Games being held in tech suits. Will do a comparison.

    Updated March 12th, 2011 at 11:13 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Double FAST FRI Mar 11th, 2011

    by , March 11th, 2011 at 05:38 PM (Ande's Swimming Blog)
    FAST FRI Mar 11th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, SCY main pool, center course (blocks)
    12:30 to 1:45, dove in at 12:35, crazy austin traffic, SXSW, spring break and state basketball tournament at erwin center which is close to pool
    trained with Larry & Jim
    beside Mike Varrozza, Jim, Max, James Fike
    wore FS PRO legs


    WARM UP
    tyler said swim easy choice, stop at 12:45
    did easy 50's fr, went 500ish


    Main SET:

    30 x 50 on 1:30
    odds fast from a dive
    evens easy
    I moved over to lane 3 so I could dive in beside Mike, we did the fast ones fl, bk, fr
    went 24's & 5's on fl, 26's & 7's on bk, 23's & 4's fr


    10 x 25 on 1:00
    odds fast from a dive
    evens easy
    did them fr & SDK
    held 10's

    25 SDK
    tyler timed
    roll start
    went 10.2

    25 easy

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  8. Friday, 3/11/11

    by , March 11th, 2011 at 05:00 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 swim choice
    - 150 free/150 back
    200 kick
    - all flutter on back
    6 x 50 build
    - 1-3 back, 4-6 free

    Main Set
    4x
    9 x 25/30 every 3rd no breath
    - mixed this up with fly, back and free
    1 x 100/2:00 back
    - these were all around 1:30

    Scull w/fins (600)
    12 x 50/1:00, alt. scull/swim by 50
    Fast kick w/scull, all 3 scull positions

    - w/snorkel

    Cool Down
    200 back & free
    2900 yards
    Categories
    Uncategorized
  9. Starting interval training

    by , March 11th, 2011 at 12:30 PM (I swim, therefore I am)
    After about 15 years of on/off lap swimming, I now have an experienced training partner, a deep water 50 meter pool, and most of the time one person per lane.

    Since late December have been doing cruise free & IM workouts between 4k - 5K SCY Mon - Fri. Feeling somewhat more ambitious I tried some intervals this week. By Thursday, I was nearly wiped out, but managed a final set of Freestyle: 2(3X300)@4:00 desc 1-3; round one 3:50 to 3:42; round two 3:45 to 3:38.

    Today after 3.5K of SKP sets including 24x25@:30 drill/sprint 6 each/Im order, we did Freestyle: 3x100 pace @1:30 then 1000 for time. Did time of 12:31 where the final 700 yards were a total fail. As much as I wanted to stop, it was more important to at least finish and not get lapped.

    Definitely have a long ways to go.

    5/09/2012: after this post I continued to do some swimming, bus skipped 3-4 months during late Spring to mid Fall due to relocation to Fort Myers, FL.

    Updated May 15th, 2012 at 08:55 PM by fdtotten (follow up)

    Categories
    Swim Workouts
  10. It's Friday...aka IM Day!

    by , March 11th, 2011 at 11:38 AM (Year Three: The Road Back)
    So... I went into today knowing that it was an IM-focused workout. I also went into today knowing that I have not swam anything IM without fins in the last two weeks... owing to my muscle issues. So... that made for an interesting morning. Here's what we did (in theory):

    400 Warm-Up
    1 x 400 Reverse IM on 7:00
    4 sets:
    - 3 x 25 Fly on :40
    - 2 x 50 Back on 1:00
    - 1 x 75 Breast on 1:30
    8 x 50 Kick on back on 1:00
    5 x 200 on 3:30 (odd: IM, even: free)
    1 x 300 Cool-Down
    Total Yards: 3500

    Here's where my reality differed from the above practice (and my notes on how the rest went).

    1. The 400 Reverse IM was nasty... I did it all without fins, but ended up swimming each 100 of stroke as 25 stroke/25 free/25 stroke/25 free. I also went out (on the free) kind of slow to try to have something left for the fly's. Just happy to actually "make" it.

    2. Did all the 3x25 fly without fins. Made slight adjustments per coach's comments - especially about focusing on being smooth during breathing strokes - and got stronger as these 25s went on.

    3. 1 x 75 breast weren't happening. Breaststroke is by far my most challenging stroke (and one I only swim competitively for the 100IM). Also, too much breaststroke kick (which still leaves me going nowhere) hurts my knee. So, I swam these 75s as 25 free/25 breast/25 free.

    4. 8 x 50 Kick on back. I did these as dolphin kicks - really pushed them hard. Did the 50s on :40-:42 w/ fins and could really feel my stomach muscles aching by the end.

    5. 5 x 200 set. I was just dead by this point. I ended up swimming these as: 1x200 IM, 1x200 free, 1x200 pull, 1x200 kick, 1x200 fast IM w/ fins.

    I did a 200 cool-down and then took some block start practice. All in all, the starts went okay. I only leg flopped on one - and remembered to keep my head down. They felt pretty good.

    Two sets of parents are coming to town this weekend for my daughter's 14th birthday. E-gads! 14 already.... Ours will be a busy (if not completely insane) house - and slipping out for my Saturday morning swim will be crucial for my overall sanity...

    Enjoy your weekend and happy swimming!
    Categories
    Swim Workouts
  11. Getting older is fun!

    (at least when it happens to other people . . . )

    Today was my friend John’s 36th birthday, so four of us met up at Riverbank this morning during lap swim to do the following workout, which featured 36 100s of various speeds and strokes.

    1000 lcm warmup

    36 x 100
    1 x 100 FR @ 1:35, 1 x 100 FR @ 1:30, 1 x 100 FR @ 1:25
    2 x 100 FR @ 1:35, 2 x 100 FR @ 1:30, 2 x 100 FR @ 1:25
    3 x 100 FR @ 1:35, 3 x 100 FR @ 1:30, 3 x 100 FR @ 1:25
    [That was the official version of the first half of the set—one other swimmer and I adapted it by doing the odds as 50s and evens as 100s within each group of 1:30s and 1:25s. That made the set very pleasant for me, and kept everyone in the lane on the same interval, although starting from opposite ends occasionally.]
    3:00 or so rest
    1 x 100 FR, 1 x (50 FR / 50 ST), 1 x 100 ST
    2 x 100 FR, 2 x (50 FR / 50 ST), 2 x 100 ST
    3 x 100 FR, 3 x (50 FR / 50 ST), 3 x 100 ST
    [The adapted version that the pokier half of our lane did featured intervals about 10 sec. slower than our lanemates, with every 6th 100 dropped—ie, we swam 5 on a civilized interval, waited for the fast swimmers to lap us, then started over again. That made just 15 100s rather than 18, plus 14 out of 18 from the first half of the set. My swim buddy Hannah claimed that made us just 29 years old today—I like her reasoning! I was only 6˝ on John’s birthday set this time last year.]

    600 warmdown

    We had birthday hats, which stayed on fine as long as you placed them towards the back of your head, and didn’t breathe:






    (Actually, backstroke with the hats placed on the forehead probably worked best, although the hats eventually got soggy whatever you did.)

    It was a fun morning, topped off with a post-workout birthday brownie. Hurray for birthdays!
    Categories
    Uncategorized
  12. FAST FRI Mar 11th, 2011

    by , March 11th, 2011 at 10:50 AM (Ande's Swimming Blog)
    FAST FRI Mar 11th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney went to TAGS so
    Chris Coached
    UT, SCY main pool, center course (blocks)
    5:30 to 7:00, dove in on time
    trained with Angie & Pat Evoe
    beside Tyler, Marcio, Nate, Ned, Kristyne, & Beth
    wore FS PRO legs


    WARM UP
    board said swim easy choice, stop at 5:50
    I did 50's fr on :50


    Main SET:

    30 x 50 on 1:30
    odds fast from a dive
    evens easy
    I moved over to lane 2 so I could dive in beside Tyler, did the fast ones freestyle
    4 - 6 SDKs off dive
    25 2 beat kick 25 6 beat kick
    held 23 - 25's


    20 x 25 on 1:00
    odds fast from a dive
    evens easy
    did them SDK
    held 10's

    chris timed my last fast one
    roll start
    went 10.2

    Next meets are:

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


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  13. Friday, March 11, 2011 5:00am & Seattle Meet Info

    by , March 11th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    This morning I just got in and swam about 2000 yards of nice n easy stuff. The last 500 of it I did 10 x 50 Free working on extending my SDK off the wall to the halfway point. I may implement this on my meet tomorrow in the 100 Free to become Phelps-ish (at least in spirit).

    I attached a copy of the heat sheet for tomorrow's meet at Seattle University. I'm swimming the 1000 Free, 100 Fly, 200 Free, 100 Free, and 200 IM. I have some good races in all of them, which is a very nice challenge.
    Attached Thumbnails Attached Files
  14. MATT Friday Workout

    by , March 11th, 2011 at 09:07 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 - 1:30
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to fly
    100 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to back
    50 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to breast
    100 Easy

    4 x 100 - 1:15

    300 Cool Down

    (4650 Total)

    Missed the second and third 100s on 1:15 by a second or two. Dug deep and made the last one on 1:15. Struggled a bit converting the 75s to fly. 50 fly/25 free was no problem but somewhere in there, I just ran out of gas.
    Categories
    Swim Workouts
  15. Thirsty Thursday

    by , March 11th, 2011 at 08:42 AM (Swimming, Life, and Other Stuff!)
    I didn't go to post swimming "thirsty Thursday". I would love to go but I have a hard time going out on a school night post workout and making it through my day on Friday. I really do admire my friends who have the strength to do it!

    My freestyle is getting better. I've been doing less yardage but feel shot in the shoulders and torso. I believe I've improved my catch so I'm pushing more water hence the fatigue!!!!

    **800 easy warm-up mixed swim
    **4 X 25 free @ :25
    **4 X 50 Free @ :50 interval (all at :40)
    **8 X 100 Free done in 2 groups of 4 with no break descending) 2:00/ 1:50/ 1:40 X2 (all done 1:23-1:25)
    **8 X 50 Descending--1;00/ :55/ :50/ :45/ :40/ :50/ ;55 (between ;40-:42)
    **2 X 200 Free @ 3:30 interval (2:55/ 2:53)
    **300 easy mixed cool-down swim

    3,000 scy

    I am trying to decide if i should go to a little meet tomorrow in Kendalville. I sort of want to swim but I have an all day meditation retreat on Sunday and I should use Saturday to get myself organized for next week. I'm just going to wake up tomorrow and decide at the spur of the moment!
    **8 X
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  16. Thursday, 3/10/11

    by , March 11th, 2011 at 12:12 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up: (1200)
    400 Mixer
    - did 200 free/back swim, 200 pull w/p&b
    4 x 75/1:10 Build
    - all free
    6 x 50/50 ds 3
    - 1-3 back, 4-6 free
    8 x 25/30 IM order

    Swim (1500)
    4 x 100/1:45 ds
    - free, 1:20->1:18
    8 x 25/40 Fast
    - all free, around 16
    3 x 100/1:40 ds
    - free, 1:22->1:20
    6 x 25/45 Fast
    - all free, around 16
    2 x 100/1:35 ds
    - free, 1:25->1:25
    4 x 25/50 Fast
    - all back, under 20
    1 x 100/1:30 build
    - free, 1:25
    2 x 25/55 Fast
    - fly, 19, 17

    Kicks (900)
    Fins: Kick 10 x 50/1:00 Very Strong
    - all flutter: 1-5 w/snorkel & board, 6-10 on back, times 37-40
    No Fins: Kick 8 x 50/1:15 Very Strong
    - all flutter: 1-4 w/snorkel & board, 5-8 on back, times 53-55

    Cool down
    200 easy free & back


    Total: 3800 yards
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  17. It's an uphill battle!

    by , March 10th, 2011 at 09:50 PM (Grandma Got Run Over By A Swim Team)
    300 warm-up
    9 x 100 (3 on 1:30; 3 on 1:25; 3 on 1:20)
    Four times thru:
    200 on 2:40
    150 kick/swim/kick by 50's
    100 on 1:20
    50 ez stroke on 2:00


    Total: 3200



    My husband thinks I should change my GTD goal. I am loathe to do this. I'm less than 20 miles behind where I should be, but I am whittling it down bit by bit & I personally think that I might be able to get in a ton more yardage once I'm more used to swimming 5-6 times a week. I know that I have to do 4200 four times a week to get in 500 miles (no vacations!! no tapering!) -- I just think once I am able to get in 4200 four times a week, that I'll actually be able to eventually put in perhaps 6-7000 on a Saturday every now and then. Maybe even a couple of 10,000 yard/meter workouts. Or do doubles -- especially during the summer when it's LC even in the afternoons. Perhaps this goal is too lofty for someone who has to work (in the office) as much as I do. I'm not even sure why I picked 500 miles (nice round number?) Wonder what other people my age & speed are planning? Hmmmm.
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  18. Thursday, March 10

    by , March 10th, 2011 at 09:26 PM (Keepin Track 2010)
    600 WU
    8x25 drill (4 BR, 4FR)
    2x100IM kick choice with or without flips

    HQ
    2x100 SPEC on 3' (1:14, 1:15)
    2x100 FR on 3' (1:00, 1:01)
    2x4x50 IM order on 2' :34BR, :27FR
    8x25 broken 200 IM order with fins on :45

    easy 100

    Kick 4x50 SPEC with 10 sec rest
    SPEC swim 200,150,100,50 with 10 sec rest between
    3x(2x25, on :30 rest :30)

    200 WD
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  19. Swimming with Skippy

    by , March 10th, 2011 at 09:02 PM (Mixing it up this year)
    Went to practice at Dynamo this morning and shared with Skippy. Good workout. Glad the day went the way it did because we could have ended up stuck inthe traffic mess instead of trying to figure a way around it in time.

    Truck accident leaving dead chickens on the highway closed down I75 today just south of the Tennessee line.

    400 Free
    8x50@1:00 Free drill high elbow delay
    4x[1x50@:10R IM order
    ....[1x75@:10R Free push
    9x100@1:30 Free every 3rd one Back w/paddles & bouy
    1x100@1:30 Free
    2x100@1:25 Free
    1x100@1:30 Free
    2x100@1:20 Free
    1x100@1:30 Free
    2x100@1:20 Free
    100 Free to get heart rate down
    5x100@2:00 Fly as 25rt arm/25lt arm/25 kick/25 fast w/fins
    3x100@:10 Free easy

    Total 4000 yards
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  20. CNS Speedplay w/Speedo, Thursday, March 10

    by , March 10th, 2011 at 07:27 PM (The FAF AFAP Digest)
    Swim w/Speedo @ Oak Marr:

    Warm up:

    600 various

    Transition:

    15 x 50 drill/kick mix w/fins @ 1:00/1:15
    1-5 = belly shooter + backstroke hesitation
    6-10 = Lochte single arm fly
    11-15 = backstroke hesitation + belly shooter

    Speedplay:

    5 x 50 "torque" drills @ 1:45

    Speedo showed me the "torque" drill, a ballistic drill designed to fire up the fast twitch muscles.

    In this vid, @ about :54, you can see the drill done as a fast underwater pull only. http://www.floswimming.org/videos/co...tennessee-toys. We used an over the water recovery with one or both arms. It's no easy thing to go from completely prone and still to an AFAP stroke. Slightly hard on the shoulders, but worthwhile. I like the version shown in the video, where the swimmer does a fast underwater pull using both a dorkle and pull buoy.

    50 EZ

    8 x 25 @ 1:00
    12.5 drag races from mid pool
    12.5 EZ
    -- 3 free, 2 back, 2 breast, 1 shooter

    drag race = start prone mid-pool, head at one of the lines on the bottom, AFAP to the wall. It's very different from a burst where you have a push off instead of a completely dead start.

    100 EZ

    2 x through, no fins:

    25 EZ
    10 seconds AFAP vertical dolphin kick
    25 WZ
    burst dolphin kick shooter to 15 + cruise
    25 EZ

    50 EZ

    Total: 2250


    Stretching/Yoga, 30 minutes

    Got it in!

    I read through the stretches in Dara Torre's new book. There's one I really like called the QL-Core Twist. I've done a variation of this for years, but I like her version:

    QL-Core Twist:

    http://swimming.about.com/od/famouss...th-Fitness.htm

    Sit on the floor with your right leg bend, heel toward your crotch. Take your left leg out at about 45 degrees, bending your knee slightly so it's about 4 to 5 inches off the floor.
    Drop your left arm down torward the inside of your left leg, trying to get your shoulder as close to the knee as possible. Keep your arm externally rotated (thumbs up), and grab your toes, ankle, or calf (whatever you can). Place your right hand behind your head as if you're hanging out at the beach. Contract your body forward as if doing a crunch, and try to get your right elbow to touch the ground. Push your left arm/ shoulder against your left knee and your left knee against your arm (so it stays straight up and doesn't rotate outward), and open your body up toward the ceiling.


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    Commentary:

    Whew, I'm pretty tired from so little yardage. But that was a fun little practice. Love the crazy innovative speed drills (and lack of tedium ).

    I encourage everyone to watch the Lady Vols/Floswimming link. There is some really good stuff there, including some interesting TRX exercises and a fly + med ball drill @ 6:45 that I will definitely try.

    Speedo left abruptly after the drag races with no warm down. He mumbled something quickly about not wanting to warm down/swim slowly to erase the CNS work he'd done sprinting. Is this a real phenomenon? Or did he just have to scoot back to work quickly?

    I am a total FLOG failure. I see I haven't put in anything since Monday. When I taper, my # of swims goes up and my kicking yardage goes way down. Guess that's normal.

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


    Garrett Weber-Gale's Nutrition for Performance Series:

    http://www.youtube.com/watch?v=ND-dG...embedded#at=11

    Emergence of the "Bike Cafe":

    http://www.msnbc.msn.com/id/41953889...active_travel/

    Interesting note about whether diet can obviate the need for supplements:

    http://www.self.com/fooddiet/blogs/n...-daily-ne.html

    Updated March 10th, 2011 at 09:37 PM by The Fortress

    Categories
    Swim Workouts , Yoga