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  1. Frustration - no swimming! 01/18/12

    by , January 18th, 2012 at 08:52 PM (Workout Swimmer)
    So, it rained us out this morning. Didn't get to swim Sat, Sun or Monday, swam a paltry 3200 yesterday. I am going to be very very behind on my GTD. I suppose I should take some consolation in the fact that I was 10 miles behind last year, until May. I guess I should be glad, because it's forced rest for the old elbows. My appt with Neuro is in a week. Until then I get to survive on Aleve and Motrin.
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  2. Pretty Spartan IM day 1/18/12

    by , January 18th, 2012 at 03:32 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100's
    12 x 25 K :45 every 4th sprint did all ~:30/:25
    6 x 50 FR :50

    Pre Main
    4 x 50 FL 1:30 1-3 Drill/Swim, 4 Swim
    4 x 50 BK 1:30 1-3 Drill/Swim, 4 Swim
    4 x 50 BR 1:30 1-3 Drill/Swim, 4 Swim
    4 x 50 FR EZ 1:30

    Main
    10 x 100 1:50 Odds IM/Evens FR EZ
    5 x 100 Fin Kick FR/FLY by 50 O's w/bd-E's on back streamline

    Cool
    300 Swim
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  3. Sarasota Y Sharks Masters 5:30 AM Workout -01/19/12

    by , January 18th, 2012 at 02:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick 6:30
    6 X 50 kick -fast- 1:10
    1 X 100 swim

    5 X 100 IM 1:45
    4 X 75 -1 of each- 1:15
    4 X 50 -1 of each- 1:00

    3 X 200 free 4:00
    1 X 100 easy 3:00
    Two rounds. 200's are fast and broken :10 @ the 100.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  4. January 18, 2012

    Warm-up (1200)
    2 x [ 200 swim, 200 kick, 200 drill (50 left arm, 50 right arm, 50 scull + flutter kick, 50 swim DPS) ]

    Kick Set #1 (400 set/ 1600 total)
    4 x 50 @ 1:00 dolphin kick w/fins on back
    4 x 50 @ 1:00*dolphin kick w/fins

    Main Set (2000 set/ 3600 total)
    4 x [ 5 x 100 ] @ 1:40, 1:35, 1:30, 1:25, 1:20
    Descending interval within each set, focus on maintaing stroke count and time (all 1:16 - 1:18)

    Kick Set #2 (500 set/ 4100 total)
    5 x 100 @ 1:50 flutter kick w/fins

    Wrap-up (400 set / 4500*total)
    12 x 25 @ :30 no breather
    100 easy

    * 4500 Total *


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

    Woot, no cramps!

    Updated January 20th, 2012 at 03:00 PM by eric.carlson

    Categories
    Swim Workouts
  5. Wednesday, 1/18/12

    by , January 18th, 2012 at 11:52 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Coach had computer problems and I didn't get the workout so I picked one of Leslie's.

    WORKOUT # 4 -- LACTATE

    Warm up/Transition:
    600 choice
    - did 200 swim - 200 kick - 200 pull
    4 x 75 @ :20 RI
    -- 25 scull, 25 build, 25 kick
    2 x (4 x 25) @ :40
    -- 3 shooters + 1 EZ

    Lactate Production Progression Set:
    3 x (2 x 100 @ 2:30 + 200 EZ)
    - all free on this set

    100 @ 80-85%
    - went 1:18
    100 AFAP broken :10 @ 50
    - went 1:18 (-:10 = 1:08)
    200 EZ

    100 @ 85-90%
    - went 1:17
    100 AFAP broken :10 @ 25, :15 @ :50
    - went 1:30 (-:25 = 1:05)
    200 EZ

    100 95% w/fins & paddles - went 1:08
    100 AFAP broken :10 @ 25, :10 @ 50, :15 @ 75
    - also with fins & paddles, went 1:32 (-:35 = :57)
    200 EZ

    5 x 100 EZ -- mix swim, kick, drill, scull

    Total: 2800 yards
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  6. 01.18.12 - Wednesday workout

    by , January 18th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool temp back up to 86. Wore a Nike jammer w/ a drag suit (most of the workout).

    SCY

    500 Warm up

    3 Times through
    * 4 x 75 - 1:00 (:52-:55)
    * 200 Pull - 2:30 (2:25, 2:20, 2:15)
    * 6 x 25 - :30 Fly/Bk/Br easy/hard
    100 Easy

    1000 Pull - 15:00 Up/down kick. Open turns on every 100. If ahead of 1:30 pace, sub 25 Pull w/ 25 kick.
    100 Easy

    5 x 100 - 1:30 IM/Fr/IM/fr/IM (Make 1:20 on all)
    8 x 25 - :40 easy/hard IM order (Hard no breath)
    8 x 25 Kick - :40
    4 x 25 Fr - :40 easy/hard (Hard no breath)

    400 (100 fly/100 br/100 fly/ 100 br) moderate pace

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  7. Workout 1/18/12: Apathetic is a pathetic way to be

    by , January 18th, 2012 at 07:38 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK

    1 x Noah's Ark Pull with buoy

    4 x 50 kick (no board) IMO

    100 ez and out
    (1000yd , 20 min)
    -----------------

    Just wanted to get wet today, an easy loosen up before work. I swam into a small group of triathletes that were doing a workout - might consider getting here earlier some morning to swim with them.

    That is it. Off to work.

    Updated February 23rd, 2012 at 09:35 AM by rxleakem

    Categories
    Swim Workouts
  8. Power/Speed work from Leslie

    by , January 18th, 2012 at 07:36 AM (Mixing it up this year)
    I am still tired and tried to move but I felt slow today. One area I need to work on beside the kick is my turns. Sprinters catch me on turns but I am better than most distance swimmers.

    300 Free
    2x100@:15R 25 scull, 25 fist drill, 25 kick, 25 swim
    4x50@1:15 kick
    4x(3x25)@:35 #1 tarzan w/dolphin kick (I was totally uncoordinated here)
    #2 power kick 12.5 then cruise
    #3 burst & cruise
    50 EZ

    4x50@1:30 25 barge kick w/fins & board & 25 EZ (this was hard)
    50 EZ
    4x50@1:30 25 kick w/fins & board UW to mid pool then fast free kick to wall & 25 EZ
    50 EZ
    4x50 :10 AFAP kick at wall into fast 25 shooter & 25 EZ w/fins (my greatest challenge is lung capacity here)
    100 EZ

    2 times thru (I really need this set more or a turn set)
    12.5@:30 from a dive work start
    25 @:45 from mid pool fast into and out of turn
    12.5@:30 from mid pool fast finish
    50@1:30 build to fast turn and breakout then cruise
    50@1:30 90% effort w/fins went 29 and 30
    100 EZ

    250 EZ

    Total 2600 yards

    Updated January 18th, 2012 at 07:49 AM by Donna

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  9. Tuesday, January 17, 2012 6:30pm Medgar Evers Pool

    by , January 18th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Still swimming in the Seattle area...doing some pool hopping this week, which is actually kind of fun. I feel like I could be able to match PWB's workout pool list in another week or so at this rate!! This pool is to the east of downtown Seattle, and directly south from Husky Stadium about 3 miles on the side streets, but easy to find. It's kind of an "underground bunker" type of building, and you wouldn't see it at first unless you were looking for it either.

    As I first walked out on deck for the lap swim, the age group swim team was just wrapping up, and their coach saw me and said "JAMES!!!, What are you doing here???" It was Lisa Dahl. Mega fast sprinter lady from the PNA. I told her "I was just in the area so I figured I'd drop by for a few laps." Then I explained to her about my son in the hospital over in Seattle, and how getting out to swim is my relaxation break from the madness that can happen at the hospital. I was tired though after last night, getting maybe a total of 2 hours of sleep with my son's seizures continuing. He ended up getting an MRI this afternoon, and we're still waiting to hear the results from that. Hopefully it will show good news, or at least could pinpoint a problem. Either way, it's news. We just want to get home soon, it's getting ridiculous now...12+ days straight with no major results. Grrrr...
    I was also swimming in the lap pool with another faster masters swimmer, Ian Mosher, who is new to the masters scene this last year. He's a fast 32ish year old flyer/backstroker/IMer, and we had fun doing a set together today.

    Warmup:
    400 Free
    200 Kick w/ board
    400 Free Pull
    400 IM Drill

    12 x 50 Kick w/ board @ 1:00 (:45-:47s)

    Set with Ian Mosher:

    5 x 100 Fly Fast @ 2:30 (Ian did 3 @ 5:00)
    Went 1:02 / 1:05 / 1:04 / 1:06 / 1:07
    These hurt like a mother too...

    500 Free Pull stretch out and outta there

    -------------
    3000 Yards

    Where will I swim tomorrow? I'm thinking Husky Masters....I've got a temporary free pass, so I might as well.

    Updated January 18th, 2012 at 12:43 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  10. Tuesday, Jan. 17

    by , January 17th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    10 x 25 shooters w/fins

    8 x 50
    odds = free @ :50
    evens = breast @ 1:10
    50 EZ

    Speed Sets:

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

    10 x 25 burst w/fins + cruise @ 1:00
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    4 kick (9 on shooter, 10 on others), 4 swim (breast 13, free 10)

    100 EZ

    Total: 3300

    Stretching/Yoga 30 minutes

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

    Still feeling crappy in the water. Still tried to get some speed work in, but stuck with the ATP-CP energy system. Possibly, I still have a "hangover" from the long deep tissue massage on Saturday and Sunday's double. It seems to take me forever to recover from deep tissues. I had though about going to bikram tonight, but decided to just stretch on my own.

    I was also kinda tired from being up until almost 2:30 am last night. Had a couple cups of decaf after dinner with girlfriends last night. I hadn't really realized decaf had caffeine it in. http://www.sciencedaily.com/releases...1012185602.htm. (Or maybe I was given regular coffee.) Typically, I never have caffeine after noon, so that was too much of a jolt at 9:00 pm. Never having decaf again. Live and learn!

    Exercise to much of a good thing?
    http://well.blogs.nytimes.com/2011/0...-a-good-thing/

    Updated January 17th, 2012 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  11. Tuesday, 1/17/12

    by , January 17th, 2012 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    600 choice
    - did 200 swim-200 kick-200 pull, back & free
    8 x 25 drill/40
    - mix of free, fly, and back drills

    3 x (4 x 25 with fins)/45
    1 = shooter
    2 = swim build
    3 = shooter
    4 = swim ez
    - round 1 fly, #2 back, #3 free
    - on free set shooters were 360

    4 x 50/1:15 - did backstroke on this set
    25 fast - 25 ez
    25 ez - 25 fast
    50 ez
    50 fast - went 34

    Main Set:
    3 x through:
    12.5/30 from dive, work start
    25/45 work turn
    12.5/30 work finish
    50/2:00 build to fast turn and breakout, then cruise
    50/2:00 90% effort with fins
    50 easy
    - round 1 fly, fast one = 31
    - round 2 back, fast one 29
    - round 3 free, fast one 27

    Warm down
    200 easy free

    Total: 2100 yards




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  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/12

    by , January 17th, 2012 at 02:50 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    two rounds. Round 1 intervals left, 2 right.

    20 X 25 fast :30
    Choice

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

    CHOICE OF SETS- IM or FREE

    1 X 400 IM 7:00
    2 X 200 IM 3:30
    4 X 100 IM 1:45
    8 X 50 -2 of each- 1:00

    OR

    1 X 400 free 5:40
    2 X 200 free 2:50
    4 X 100 free 1:20
    8 X 50 free-descend in pairs- 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  13. 01.17.12 - Tuesday workout; Challenge day

    by , January 17th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Wore my Speedo Aquablade jammer. Pool temp at ~84... comfortable. Challenge today was 8 x 100 on 1:10.

    SCY

    450 Warm up

    Challenge set
    6 x 50 - :45 (Wore drag suit for this)
    8 x 100 - 1:10 (1:07, 1:09, 1:10, 1:09, 1:09, 1:09, 1:08, 1:07)
    100 Easy
    So, I've made 8! No "banking" time on this one. Of course, its hard to bank time when you touch on 1:09 or 1:10. First 3 were incredibly easy but I was starting to lose time. Picked it up a notch on #4 and held that to the end. Had enough to push a little harder on #8. Should be able to do 9.

    4 x 100 - 1:25 (1st 100 fly)
    4 x 100 - 1:30 (1st 2 100s fly)
    4 x 100 - 1:35 (1st 3 100s fly)
    4 x 100 Fly - 1:40
    50 Easy
    What better way to celebrate your fastest 800 yard swim ever than with 1000 yards of fly! This is actually not quite as hard as it looks. 1st 2 sets of 400 were the worst since I was pretty tired and the interval for making the fly was lower. By the last set, I was recovered and making 1:25 to 1:30 on each of the 100 fly.

    4 x 75 Pull - 1:00
    4 x 75 Pull - 1:05 (1st 75 fly)
    4 x 75 Pull - 1:10 (1st 2 75s fly)
    4 x 75 Pull - 1:15 (1st 3 75s fly)
    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:!5 (1st 75 kick fly)
    4 x 75 Kick - 1:20 (1st 2 75s kick fly)
    4 x 75 Kick - 1:25 (1st 3 75s kick fly)

    200 Cool down

    (5900 Total)
    Categories
    Swim Workouts
  14. Workout 1/17/12: I won't become what I was before

    by , January 17th, 2012 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)



    400 RIM
    600 RIM kick
    400 IM pull w/ buoy
    8 x 25 on : (don't run into anyone) IMO
    150 ez and out
    (1750 yd, 35 min)
    ---------------

    I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.

    Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
    Categories
    Swim Workouts
  15. I am tired so I went kind of easy I guess

    by , January 17th, 2012 at 07:23 AM (Mixing it up this year)
    Got in at 10pm from Disney and went to bed. Woke at 12:30 and laid awake for 2 hours then the alarm woke me at 4:30. Needless to say I did not have time to pull my workout off so I decided to try my new yellow zoomers. It is interesting using these. In some ways they were hard but in some they were not.

    5x100@2:00 free pull to kick
    4 times thru #1 free, #2 back, #3 fly, #4 breast
    ...200 kick w/zoomers or br fins
    ....4x50@1:00 hold 200 pace
    400 free w/paddles, bouy and snorkle

    Total 2500 yards
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  16. getting' ready to go postal...

    by , January 17th, 2012 at 12:29 AM (Alex's swim journal)
    A little less than a week before the Kenosha Y irregulars do our postal one-hour. Sunday at 10AM is the plan now.

    Yesterday I got in 2000 yards, some breast stroke, kick, pull, slide and glide, but nothing very tough... wanted to make sure I was giving my body a break from the 6000 continuous swim Saturday (mostly freestyle).

    Today I got there as my friend Scotty was getting into the pool and he suggested we do a workout together; perfect, I wasn't really set on what I wanted to do today (except that I wanted to do 3000). We ended up pushing each other in ways that we probably wouldn't have pushed if we were swimming solo. I got him to do about 500 more than he originally planned and he got me to swim a lot faster than I planned. After our 500-yard warm-up I hit five 200s between 2:57 and 3:01 (the 3:01 was the only one at 3:00 or slower)... I initially thought I would stick to around 3:12 (:48 pace per 50). He was coming in around 2:45.

    We did some 100s and some 50s (I ended up hitting :36 on the 50 mark during one of my 100s, which is flying by my standards.... but I couldn't hold it; finished in 1:21-1:22). We finished up with a nice hard 500 (I came in at 7:55) I took off on the top and Scotty on the bottom, so I had a :30 head start--he didn't catch me until about the 400 mark--which really pushed us both to swim faster than we otherwise would have. Nothing like a good cat and mouse game.

    I'm so used to training solo ("loneliness of the long distance runner" and all that) and being alone with nothing but my own thoughts, my own discipline, to keep me going... this was a nice change of pace! Someone else pushing me for a change!

    GTD still has me at #8 for men 40-44; I know I can't hold off the mega-mileage monsters all year, so I'm going to bask in it while I can ... yeayuh!

    AND, this is blog entry #30, since I started doing this last month... Wow, time flies when you're havin' fun!
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  17. Monday, 1/16/12

    by , January 16th, 2012 at 11:24 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo

    Short but intense workout today. Lots of short, fast stuff.

    Warm up (700)
    300 free & back

    2x through w/fins, Fly then Back:
    25 scull/25 kick/25 drill/25 kick
    4 x 25/30 strong swim

    W/fins still: Free or Back (400)
    8 x 50/1:00
    35 free or back - 15 fly
    - was doing these around 38-39
    - alternated free & back on 1st 25

    Set #1: (500)
    3 x through, fly, back, free, no fins:
    4 x 25/1:00 fast
    4 x 12.5/30 AFAP

    50 easy swim

    Set #2: Main Set (300)
    Back
    1 x 100/2:00 smooth swim w/fins - went 1:20
    2 x 50/1:15 strong swims w/fins - went 32-33
    4 x 25/45 afap w/fins - 15

    (Was supposed to go through this with fly and free also but only had time to do the back round)

    Warm down
    200 easy free

    Total: 2100 yards





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  18. Hour Swim

    Did the hour swim tonight: 3150 yds. Felt way, way better than last year. Apart from a couple of foot cramps, I completed the event pain-free, which is a first for me. I put in a lot of prep for this event, including a 2500 last week, and I felt like it really paid off. Now it's time to .
  19. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    w/u:
    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)
    ------------------

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Categories
    Swim Workouts , Planning
  20. January 16, 2012

    Based on this week's High Intensity Training [ame="http://forums.usms.org/showthread.php?t=20026"]workout #5[/ame].

    Warm-up (1400)
    2 x [ 200 swim, 200 kick ]
    4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
    8 x 25 @ :45 underwater dolphin

    Main Set #1 (1000 set/ 2400 total)
    4 x
    • 25 fly drill
    • 25 back drill
    • 25 breast w/dolphin kick
    • 25 free drill
    • 50 easy


    Main Set #2 (1000 set/ 3500 total)
    2 x
    • 3 x 100 @ 2:00 DPS free, no breathing in or out of turns
      • (14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)
    • 2 x 50 kick @ 1:00
    • 1 x 100 IM drill @ 2:00
    • 1 x 100 free, rest :05 @ each 25, 1 breath per 25

    100 easy

    * 3500 Total *

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

    I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame="http://forums.usms.org/showthread.php?t=20026"]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years

    Updated January 18th, 2012 at 12:58 PM by eric.carlson

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    Swim Workouts