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  1. 03.28.12 - Wednesday workout

    by , March 28th, 2012 at 10:00 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp ~85. Pre-practice weight - 196.5. Post-practice weight - 192. Lost 4.5 lbs.

    SCY

    400 Warm up

    2 Times through:
    * 100 Kick - 2:00
    * 100 IM - 1:40
    * 100 Free - 1:20
    * 25 Fly - :40/50 Pull - :40/25 Fly - :40
    * 100 Kick - 1st 1:55, 2nd 2:00 - make 1:55
    * 100 IM - 1st 1:35, 2nd 1:40 - make 1:35
    * 100 Free - 1st 1:15, 2nd 1:20 - make 1:15
    * 25 Back - :40/50 Pull - :40/25 Back - :40
    * 100 Kick - 1st 1:50, 2nd 2:00 - make 1:50
    * 100 IM - 1st 1:30, 2nd 1:40 - make 1:30
    * 100 Free - 1st 1:10, 2nd 1:20 - make 1:10
    * 25 Breast - :40/50 Pull - :40/25 Breast - :40
    * 100 Kick - 1st 1:45, 2nd 2:00 - make 1:30 (1:26)
    * 100 IM - 1st 1:25, 2nd 1:40 - make 1:20 (1:13)
    * 100 Free - 1st 1:05, 2nd 1:20 - make 1:05 (1:04)
    * 25 Free - :40/50 Pull - :40/25 Free - :40
    50 Easy
    Felt good through the whole main set. Started with IM kick and switched to Br kick so I could get a little more recovery before the IM and free.

    200 IM Timed (2:33)

    200 Cool down

    (4050 Total)
    Tags: 200, i_m, timed
    Categories
    Swim Workouts
  2. Tuesday 3/27/12

    Tuesday 3/27

    PM only SCY + Crossfit

    Crossfit:

    400M sprint
    3x
    5x deadlift w/ kettlebell
    10x squat jump
    5x handstand pushup
    400M sprint
    2x (above)
    400M sprint
    200 jump rope AFAP

    Swim:
    400 swim
    4x50 @ 1:00 D1-4

    16x100
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold lower red heartrate (was 26 beats/10 second count and held 1:02s)

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  3. getting better somewhat

    by , March 28th, 2012 at 08:25 AM (Mixing it up this year)
    Started off slow as usual. Back was tight, if I didn't have to lay down at night I wouldn't have this problem.

    500 free
    8x50 odds free w/paddles @1:00 evens kick @1:15
    4x25@:45 scull

    8x25@1:00 burst + cruise
    50 EZ
    25@:30 fly
    50@1:00 fl/bk
    75@1:30 fl/bk/br
    100@2:00 I'M
    75@1:30 fl/bk/br
    50@1:00 fl/bk
    25@:30 fly
    100 EZ

    4x100@2:00 free w/zoomers work the kickouts
    4x50 from dive alt fr/fl for the breakout then easy free number one was painful on my back but that is what i needed to push thru to loosen up more.
    50 EZ

    Total 2400 yards
    Categories
    Uncategorized
  4. March 26, 2012

    Warm-up (1800)
    On all, no breathing in or out of turns, work on fast turns
    2 x 100 @ 1:50

    4 x 25 @ :45 streamline glide drill
    3 X 100 @ 1:50, 75 catchup / 25 swim
    3 X 100 @ 1:50 DPS

    4 x 25 @ :45 streamline glide drill
    3 X 100 @ 1:45, 50 catchup / 50 swim
    4 X 100 @ 1:45 descend

    Set I (1650 set / 3450 total)
    1 x 200 free at 500 pace - went 2:26
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 100 free at 200 pace - went 1:11
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 100 free at 200 pace - went 1:12
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 50 free fast - went :32
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    Wrap-up (150 set / 3600 total)
    6 x 25 @ :45 no breather

    * 3600 *

    Updated March 28th, 2012 at 09:43 AM by eric.carlson

    Categories
    Swim Workouts
  5. March 24, 2012

    Warm-up (1000)
    2 x 100 @ 1:50
    2 X 100 @ 1:50, 75 catchup / 25 swim
    2 X 100 @ 1:45 DPS
    2 X 100 @ 1:40, 50 catchup / 50 swim
    2 X 100 @ 1:40 DPS

    Set I (1200 / 2200)
    2 x
    4 x 50 @ 0:50 descend
    4 x 50 @ 1:00 fly/back, back/breast, breast/free
    4 x 50 @ 0:50 descend

    Set II - Kick (400 / 2600)
    4 x 100 @ 2:00, kick dolphin/flutter by 25s

    Wrap-up (400 / 3000)
    4 x 50 hypoxic
    200 easy

    * 3000 *
    Categories
    Uncategorized
  6. March 23, 2012

    Warm-up (1000)
    200 swim
    4 X 50 kick, IM order
    3 x 100 50 drill/50 swim @ 1:50
    3 x 100 DPS @ 1:40

    Set I (1000 / 2000)
    2 x (all @ 2:00)
    1 x 100 25 fast/75 easy
    1 x 100 50 fast/50 easy
    1 x 100 75 fast/25 easy
    1 x 100 fast
    1 x 100 easy

    Set II (500 / 2500)
    2 x
    1 x 25 @ :30 fly
    2 x 25 @ :30 back
    3 x 25 @ :30 breast
    4 x 25 @ :25 free

    Wrap-up (500 set / 3000 total)
    6 x 50 hypoxic @ :20 rest - breaths per 25: 0/1, 0/1, 0/0, 0/1, 0/1, 0/0
    200 easy

    * 3000 *
    Categories
    Uncategorized
  7. March 22, 2012

    Warm-up (1000)
    2 x
    1 X 200 @ 3:20, 3:00
    2 X 100 @ 1:40, 1:30
    2 X 50 @ :50, :45

    Set I - Race pace 200s (900 / 1900)
    4 x 50 @ :55, goal :38 (target pace + :04) - went :34-:35
    2 x 50 @ :55, :60 active recovery

    2 x 100 @ 1:50, goal 1:10 (target pace + :02) - went 1:10, 1:11
    2 x 50 @ :55, :60 active recovery

    1 x 200 for time - went 2:25
    2 x 50 @ :55, :60 active recovery

    Set II (500 / 2400)
    5 x 100 @ 1:15, 1:20, 1:25, 1:30, 1:35

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *

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

    Afternoons around here are often complicated between carpools for sports (diving, gymnastics, and crew), tutoring, and random pick up and drop off. Thursday has recently emerged as a island of relative calm in my normally chaotic schedule as there is no tutoring and I don't pick up or drop off, so for the second week in a row I snuck in a short workout.

    I made up a quick variation on yesterday's Race Pace 500s set. Not very imaginative but good enough to get me in and out in less than an hour. Even though it was a short workout, I was tired by the time I got to the timed 200, though I guess that is shows.
    Categories
    Uncategorized
  8. Tuesday, 3/27/12

    by , March 28th, 2012 at 01:28 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Coach sent an Il Garbagio workout so I did Leslie's HIT #1 for this week. It kicked my butt!

    Warm up: (850)
    400, every 4th length kick
    4 x (25 swim + 25 scull) @ 1:15
    4 x (25 swim + 25 shooter) w/fins @ 1:00
    4 x 25 no breath free @ :45
    4 x 25 power kick to 15 + cruise/:45
    50 EZ

    Set #1: (600)
    10 x 25 burst + cruise @ 1:00; - focus on breakouts
    - rotated through fly-back-free
    100 EZ

    1 x 50 AFAP for time, from blocks
    - went 28±
    200 EZ


    Set #2 (800)
    - fast swims backstroke
    100 fast @ 80-85% @ 2:00 - went 1:24
    100 EZ @ 3:00
    100 fast @ 90-95%, broken :15 at the 50 @ 2:00
    - went 1:19
    100 EZ @ 3:00
    100 AFAP, broken :15 at each 25, fins optional
    - with zoomers, went 1:06
    300 EZ

    Set #3: (500)
    free with fins (zoomers):
    50 fast @ 90% @ 1:00 - went :31
    100 EZ @ 2:00
    50 AFAP, broken at the 25 for :10 @ 1:00 - went :28
    75 EZ @ 2:00
    25 AFAP - was under :14

    200 EZ

    Total: 2750
    Categories
    Uncategorized
  9. Tuesday, March 27

    by , March 27th, 2012 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins @ :35
    8 x 25 breast dolphin w/fins @ :35

    Speed Sets:

    16 x 25 burst + cruise @ 1:00
    100 EZ

    1 x broken AFAP 100 IM w/fins
    -- :15 rest each 25
    -- :45
    200 EZ

    1 x broken AFAP 100 fly w/fins
    -- :15 rest each 25
    -- :43
    200 EZ

    1 x AFAP 50 breast w/fins
    -- 28 high ish
    -- ugh, was tired, needed more rest
    100 EZ

    Total: 2200

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

    Today I really only had 55 minutes to swim, so did a Speedo-ish workout. Apparently, that was plenty as I was tired at the end. Gym + mini recovery swim tomorrow, I hope.

    Had a follow up with my doc today. I felt the trigger point injections (advil, touch of cortisone) were largely ineffective in treating my shoulder/scapular issue. I had 4 choices: (1) ignore pain, (2) more cortisone, (3) prolotherapy, or (4) PRP and gamble that it won't kill my pre-nats training. I opted for #4. #1 seemed very unappealing since it's been bothering me since last December despite ART and rehab exercises. #2 not of much interest, not likely to work anyway. So I had to make some calls to get in for a shoulder and neck MRI today to have PRP this Friday. The neck MRI is to rule out a possible disc herniation in the neck, which theoretically could be causing the scapular and neck pain. Ew, really hope not. I haven't had PRP since early to mid 2008. I seem to recall I could swim a couple days after. No problem if I have to emphasize sprint kicking for a few workouts. Just hope nothing too troublesome shows up! I don't think it should unduly hinder prep for Greensboro.

    I haven't slept well since last Thursday. Really tired, and feel like I'm not recovering as well. Sleep is so important for training.

    I may have a record number of swims for me in a month in March. This giving up cross training thing is weird.

    Updated March 28th, 2012 at 12:00 AM by The Fortress

    Categories
    Swim Workouts
  10. Tue Mar 27, 2012 LCM

    by , March 27th, 2012 at 04:10 PM (Ande's Swimming Blog)
    Tue Mar 27, 2012

    Swam Sat & Mon but not Sun

    Whitney Coached LCM
    6:30 - 8:00 dove in around 7:00
    (slept in, alarm went off, closed my eyes then it was 6:10)
    swam with Mike Varozza & Tyler

    Warm Up
    missed

    Main Set
    swam around 800 to 1k easy
    felt kinda kruddy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

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

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/12

    by , March 27th, 2012 at 02:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate
    #2 25 fast/75 moderate
    #3 50 fast/50 moderate
    #4 75 fast/25 moderate

    4 X 75 kick 1:50
    1 X 100 swim

    RACE PACE SET###
    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:15 swim down
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:15 swim down
    1 X 100 @ race pace
    1 X 100 swim down
    Two times through, choice. Swim same stroke throughout a round. Break between rounds.

    4 X 50
    Blocks. 25 sprint and turn/easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  12. Monday, 3/26/12

    by , March 27th, 2012 at 12:59 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    For a change of pace I decided to try one of Patrick's workouts today. So since I may use his workouts on occasion I did his 3 x 300 test set so I could determine what my Base is.

    Since I had only 1 hour I wasn't able to do the entire workout he had posted for this week so had to edit the warmup to shorten it then had to cut short the warm down set.

    Warm up set (1200)
    1 x 300: as 100 free swim / 100 back swim / 100 IM drill
    3 x 100/1:45, descend free
    2 x 100/2:10, kick, dolphin-flutter by 25s
    4 x 50:/1:00, 1 - 3 , build each to fast; #4 easy free
    4 x 25/:45, going 5-6-7-8 AFAP strokes off the wall
    1 x 100: easy

    Test Set (1200)
    3 x 300: free
    The goal is swim hard, but to even / split each one and to be consistent across the 300s.
    Interval should give about 45 to 60 seconds rest
    Determine your BASE time

    - used a 4:45 interval and went 4:01, 4:04, 4:02
    - using his example, my BASE is 1:30
    6 x 50: Active recovery:
    Start on BASE/2 then add 0:05 to each subsequent interval

    Warm Down (200)
    2 x 100 easy

    Total: 2600 yards
    Categories
    Uncategorized
  13. A mountain on 10th Avenue

    I had a fun time at the TNYA workout at John Jay College this morning. It was a little less crowded than usual because about 60 of my teammates are attending the team’s swim and dive camp in Ft. Lauderdale this week. Still, I had plenty of good lanemates to keep me company. Sean coached, and this is what we did:

    600 scy warmup

    Warmup set: 4x thru, IM order
    50 kick @ 1:00
    50 drill @ :55
    50 swim @ :50
    100 IM @ 1:40

    Main set mountain
    100 pull @ 1:35
    200 swim @ 3:10
    300 pull @ 4:45
    400 swim @ 6:20
    500 pull @ 7:55
    1:00 rest
    500 swim @ 7:30
    400 pull @ 6:00
    300 swim @ 4:30
    200 pull @ 3:00
    100 swim @ 1:30
    [Instructions were to stay long on the way up and build (both within swims and within ladder) on the way down. I alternated FR and BK on the 200 and 400 swims on the way up, then on the way down mixed them up as needed to keep good space around me. A couple of guys who tend to go out very fast and then (euphemism ahead) end up a little less so were leading the lane—I didn’t want to go ahead of them because I dislike having people on my feet during the first part of my swims—so I just switched to backstroke when I caught up, which worked out well. It was actually pretty fun having rabbits to chase down, and the challenge of seeing how soon after the halfway point I could switch to backstroke kept me amused on the longer pieces.]

    100 warmdown


    Categories
    Uncategorized
  14. Monday 3/26/12

    Monday 3/26

    PM only LCM (with Dallas Area Masters)

    Was in Dallas overnight on business and the coach of DAMM, Bobby Patten, was nice enough to let me drop in at the SMU pool for a workout.

    700 (200sw,100skull/kick,300 reverse IM k/dr/sw)

    6x100 @ 2:00 kick w/ board (did 2FR, 1NonFR)

    3x
    2x200 pull @ 2:45
    6x50 25 fly fast/25 EZ @ :55

    3x100 @ :10 rest, warm down

    Total: 3700

    Updated March 28th, 2012 at 09:34 AM by Calvin S

    Categories
    Swim Workouts
  15. 03.27.12 - Monday workout

    by , March 27th, 2012 at 10:17 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp back to 86 but at least cool water was blowing out of the jets.

    SCY

    400 Warm up

    400 Free - 6:00 (4:55)
    300 - 5:15 (3 x 50 K/50 Free)
    200 - 3:15 (100 IM/100 Free)
    100 Fly - 1:30
    100 free - 1:30
    200 - 3:15 (100 IM/100 Free)
    300 - 5:15 (3 x 50 K/50 Free)
    1:00 Break
    400 IM Timed (5:25)
    100 Easy
    Pretty good IM time for me especially after at the end of 1600 yards of other stuff.

    4 x 50 - :45 (Fly/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Back/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Breast/Free)

    200 Cool down

    (3700 Total)
    Tags: 400, i_m, timed
    Categories
    Swim Workouts
  16. this is disgusting but i understand why

    by , March 27th, 2012 at 08:26 AM (Mixing it up this year)
    It is amazing what a good warmup can do. This weekend getting sandwich with 20 kids in a lane was not my idea of warmup so i swam in a little 12 yard pool.

    Took a while to get moving but then I was stronger than in a while or at the meet.

    400 free every 4th lap kick
    4x(25swim + 25scull)@1:10
    4x(25swim + 25shooter)@1:00 w/fins
    4x25@:40 no breather...i actually made All of these
    4x25@:40 power kick 15m+cruise
    50 EZ

    10x25@1:00 burst + cruise good breakouts
    100 EZ

    50 AFAP went 33 from push
    200 EZ
    100 fast @ 80% @2:00 went 1:16
    100 EZ
    100 fast @ 90% broken at 50 for :15 went 1:11
    100 EZ
    100 AFAP broken At 25 for :15 went 1:07
    400 EZ

    Total 2550 yards
    Categories
    Uncategorized
  17. 9k gives me the munchies!

    by , March 27th, 2012 at 12:29 AM (Alex's swim journal)
    Today I managed to squeeze in a quick swim before the Y closed. Didn't feel all that good after yesterday's long swim...

    2000 in about 36:45; this is a pace that I have decided to call my "trying-not-to-cramp-up-and-drown-but-still-get-in-2000-yards-before-they-kick-me-out-of-the-pool" pace.

    And I didn't bother weighing myself after such a short swim; not after I've spent the last 36 hours trying to replace in triple every calorie I burned on the 9k. Never go grocery shopping after a long swim!
    Categories
    Uncategorized
  18. Monday, March 26, 2012 5:00pm

    by , March 26th, 2012 at 11:01 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    4 x 100 Free @ 1:30
    4 x 50 Kick w/ board @ 1:00 (:50s)
    4 x 100 Free Pull @ 1:20 (1:08s)

    8 x 50 Fly Drill/Fast Swim by 25s @ ~1:00
    These felt pretty good on the fast portions. I was trying to keep 4-5 dolphins off the walls, which is much more than my normal 0-1-2 in races.

    2 x 100 EZ Swim, just stretching out, then got out.
    -------------------------
    1600 Yards

    Well, I'm tired. I'm going to try to make this into a rest week for me, but we'll see. I've only got one more swim session available to me this week, so I'll just try to keep the good feeling of the water.
    I've got to deal with 10 hour workdays all week long, plus whatever after work with the kids and house stuff. I'm sore from my digging in the dirt and other yardwork I had to get done last weekend. Only did stuff that had to get done before the irrigation water fills the ditch along the back fenceline. If I didn't get the problems fixed and stuff, it would've been hell all season long till October. At least I got it done...now I just need the physical rest for the remainder of the week. Then it'll be shave time and fast swimming on Saturday and Sunday!
  19. Monday3/26/12

    by , March 26th, 2012 at 09:33 PM (The Labours of SwimStud)
    Bloody earache sprang up over the weekend...I went to the docs for some drops as I am not in the mood to nurse this thing...

    Anyhow put an earplug in this morning so I could swim without agitating the ear. I id one of Leslie's with my own warm up

    Warm up:
    I did 4 x 150 :r15 50 stick, 50 fulcrum, 50 swim

    5:00VK
    :R15
    4 x 25 fast K 1:00
    I wrote to do this 3 times but I realised I would not have time so I did just 1

    Main Sets:

    w/paddles & fins:

    16 x 50 free smooth/perfect technique @ 1:10/1:10
    1:00 rest
    1 x 50 strong build to fast @ 1:00
    1:00 rest
    12 x 50 free smooth/perfect technique @ 1:00/1:10
    1:00 rest
    1 x 50 strong @ 90-95% effort @ 1:00
    1:00 rest
    8 x 50 free smooth/perfect technique @ 1:00/1:10
    1:00 rest
    1 x 50 AFAP @ 1:00
    1:00 rest
    100 EZ

    Total: 1950 + OYO warm up
    This was another workout that kind of weighed on you as you got through it. My AFAP was about :30 but I focused on keeping AFAP Form...I feel I over-spin in my races, so I'm trying to lengthen out my sprint stroke a bit.
    Categories
    Uncategorized
  20. Monday, March 26

    by , March 26th, 2012 at 06:20 PM (The FAF AFAP Digest)
    Drylands, 50 min:

    rehab exercises
    flutter kicks on bosu, 100
    back extensions w/plate, 25 x 1 x 15
    resisted crunches on yoga ball using double cable machine, 30 x 3 x 25 -- like these, pretty hard
    power wheel roll outs, 3 x 15
    tried a few power wheel standing roll outs
    -- very hard, will take some practice, need to do it slower
    -- here's an example, though I don't think he's rolling out quite as far as he should: [nomedia="http://www.youtube.com/watch?v=TXMZj5U5_Bc&feature=related"]Full Plank Power Wheel Rollouts - YouTube[/nomedia]

    med ball slams, 2 x 10
    knee tuck jumps, 10
    altitude drops, 2 x 6


    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 25 shooters w/MF @ :35
    5 back, 5 belly

    10 x 25 breast w/MF @ :35
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise w/MF @ 1:00
    -- dolphin kick; 5 back, 5 belly
    100 EZ

    1 x 50 AFAP double shooter w/MF
    -- went 18 high-19 flat
    -- flipped too soon, almost no push off wall
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- fast hands breast
    100 EZ

    1 x 50 AFAP fly w/fins
    -- went 22 mid-high
    200 EZ

    6 x 25 burst + cruise @ 1:00
    -- flutter kick w/board
    100 EZ

    1 x 50 AFAP fly/back w/fins
    -- went 22 mid
    150 EZ

    4 x 25 breast pull w/parachute @ 1:00
    :30 rest
    3 x 25 shooter w/parachute + 25 EZ @ ?
    100 EZ

    Total: 3000

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

    Did a mostly mini core workout at the gym today. Am going to revert to my regular Wed & Sun dryland schedule from here on out. Though there's not much "here on out" left, I guess. Was slightly worried I would be tired in the pool with the double, but I was fine.

    I checked out the psych sheets for nationals. I think there will be a good race in the 100 back. In general, the competition in my age group is much more fierce than in Mesa with a big crop of new 50 year olds. I'm somewhat bummed that I failed to enter 50 breast on Friday. I had thought 100 fly would be a better event for me, but likely not so. I just don't think of myself as a breaststroker, so would not usually opt to swim it over a fly event. Oh well, I guess it will be good to see what I can go tapered in 100 fly.

    The Jeff Commings write up on the Albatross meet:
    http://www.swimmingworldmagazine.com...ters/30122.asp

    Updated March 26th, 2012 at 07:24 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts