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  1. Friday, May 20

    by , May 20th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    600 various

    Transition:

    8 x 50 @ 1:00
    odds = swim/drill
    evens = build kick

    8 x 15-20 burst sprint + 30-35 easy @ 1:15
    4 dolphin kick, 2 free, 2 back spin drill

    50 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 100 EZ) @ 4:00
    50 fly, 28
    50 fly, 28 high
    50 breast, 34
    50 free, 27 high (forgot about legs until halfway through)
    50 back, 30
    50 dolphin kick w/board, 29 (faded at end or would have been a 28)

    Warm down:

    5 x 100 @ 2:00
    various swim, kick, pull

    Total: 2850

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

    Commentary:

    Managed to sneak out around noon for a swim at GMU. Last LC swim before the pool closes. After being out of the pool for 3 days, it was probably not the best idea to do a sprint set. But I hadn't done one in ages and was determined. Not unexpectedly, my strokes felt choppy and felt like I was spinning my arms. But, then, I haven't done much speed work lately and I think I could use some DPS + gradually add speed work.

    Slightly puzzled that my dolphin kick with a board is almost as fast as fly. Maybe my isolated kick is more effective than my stroke kick?

    Leaving in a couple hours for the Stotesbury Regatta. Both Fort Son's and Mini Fort's boards advanced to the semi-finals this am. And the weather is supposed to be fabulous!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/23/11

    by , May 20th, 2011 at 04:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:50
    2 X 300 5:15

    1 X 200 kick -
    1 X 100 easy swim

    4 X 50 25 sprint/25 easy 1:15
    1 X 100 fast 2:30
    Three times through.

    1 X 100 easy swim

    10 X 50 kick 1:15
    odd: moderate even: fast

    1 X 800 swim or pull
    descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  3. Another long course sprint attempt

    by , May 20th, 2011 at 02:37 PM (Mixing it up this year)
    What I thought was going to be a lack luster day in the pool turn out ok. I found it hard to get started with the sprint but for some reason after I did the turn I came off the wall with a vengence. I would call it more like a sprint 15 than 30 meters.

    1000 Free as by 200 swim/pull/swim/kick/swim
    500 Free kick w/fins moderate
    4x[2x100@2:00 Free sprint from 15 meters into turn and 15 meters out easy for the rest of the 100
    ....[1x100@3:00 Back easy
    300 Free easy w/snorkle

    Total 3000 meters

    Made it to the Dolce Hotel in Peachtree City now and am relaxing for a bit. Going to get some snacks then rest till the meeting tonight.
    Categories
    Uncategorized
  4. Kickin' It Old School...At Least That Was the Idea

    by , May 20th, 2011 at 02:11 PM (Year Three: The Road Back)
    Today was "old school" swimming day. However, since my breaststoke kick is ridiculously bad - and I just started swimming not quite two years ago (thus have no "old school" frame of reference ), I altered the workout just a tad. Here's the workout as written:

    400 Warm-Up
    8 x 50 Kick on 1:10 (no fins; odd: breast, even: dolphin)
    1 x 400 Pull on 7:30
    4 x 100 IM on 2:00, 1>4 (did w/o fins!)
    6 x 150 IM Wish on 3:30 (translates to 50 back, 50 breast, 50 free)
    8 x 50 Stroke on 1:10; odd: old-school fly (fly arms w/ breaststroke kick), even: choice
    4 x 50 Double Arm Backstroke Cool-Down on 1:10
    Total Yards - 3100

    Here's where my modifications were:
    6 x 150 IM Wish - I did back pull, breast arms w/ fly kick, free. I have been trying to figure out the backstroke arm pull in order to get more propulsion. Thus, the extra time on backstroke today.
    8 x 50 Old School Fly - Fly arms with my weak-#&@*@ breaststroke kick? I don't think so... I just did regular old fly on the odds and backstroke on the evens.
    4 x 50 Double Arm Back Cool-Down - I just changed this to a normal 400 cool-down and did a mixture of kicking and fly drills.
    My total yards - 3300.

    Today was a pretty good workout day. It was pretty low-key, but I was still pushing pretty hard on the fly and back. Maybe I also enjoyed it more because I know I won't be swimming tomorrow or Sunday. Huh... I'm hoping the enforced rest will do me good. Family commitments will keep me away from the pool both days - barring some as yet unforeseen event..... My FLOG won't be happy with me come Monday morning , but my girls will be.

    Enjoy your swims this weekend!
    Categories
    Swim Workouts
  5. Quick & EZ Friday

    I actually borrowed a workout from SJ Black and trimmed it down to fit within my short time frame this morning. I only have roughly 45 min. of pool time when I go to the pool in the morning. A great time to work on some little things though.

    200 Swim
    200 Kick
    200 Pull

    4 x 250 w/20
    odds pull
    evens swim

    12 x 25 w/10
    Went IM order
    1. count strokes
    2. faster & hold stroke count
    3. faster & hold stroke count
    repeat

    200 w/d

    2100

    I had posted earlier that I was planning on getting back into my old dryland routine. Maybe if I put it in writing here I will be more motivated to really stick with it. It worked last summer.

    M am. weights (high reps)
    pm. team practice

    T am. solo pool time
    pm. P90 core

    W am. weights (high reps)
    pm. team practice

    T am. P90 yoga
    pm. P90 abs

    F am. solo pool time
    pm. P90 choice (kempo, cardio, or plyo)

    S am. team practice
    pm. P90 abs

    S P90 stretch (my favorite!!)

    I have to do it now that I have posted it. Except for practicing with the team I try to workout mostly when the kids are asleep. Either early in the morning or after bed time at night. We will see.
    Categories
    Uncategorized
  6. Test Set today

    by , May 20th, 2011 at 12:47 PM (A comfort swimmer's guide to easy swimming)
    Friday, 5/20/11

    SCY - I could have gone outside this morning but it was still a bit chilly (41) and since today's practice consisted of all out swims off blocks I stayed inside (no blocks outside).


    Warm up:
    10 – 20 min meet warm up – your choice
    Did:
    300 swim back and free
    200 kick - flutter on back
    4 x 50 25 drill/25 build to sprint
    8 x 25 - mix of strokes and effort

    Main Set:
    5 – 7 events/7:00: FULL SPEED - OFF BLOCKS
    (Choose events, but at least 3 of them have to be different)

    Times are approximate since I didn't have a timer and it takes 1-2 sec to focus on clock after finish.

    #1: 50 back - 33
    100 easy swim

    #2: 50 fly - 31
    200 easy swim

    #3: 50 free - 29
    200 easy swim

    #4: 50 breast - 42
    100 easy swim

    #5: 100 back - 1:15
    150 easy swim

    #6: 100 free - 1:09
    150 easy swim

    I was toast after this and really felt myself slowing down during the final swim.

    200 cool down

    Total: 2400 yards

    Updated May 20th, 2011 at 12:52 PM by poolraat

    Categories
    Uncategorized
  7. Friday, May 20, 2011 5:00am

    by , May 20th, 2011 at 11:47 AM (Fast Food Makes for Fast Swimming!)
    Got right to it this morning!

    4 x 100 Free @ 1:30 (warmup)
    3 x 200 Free @ 2:30 (2:20/2:18/2:15)
    2 x 300 Free Pull @ 3:30 (3:20/3:18)
    1 x 400 Free @ 4:30 (4:25)

    8 x 50 Fly (2 @ 1:00, 2 @ :55, 2 @ :50, 2 @ :45)

    3 x 200 (100 IM/100 Free) @ 2:50

    4 x 100 Back @ :15 rest (held about 1:15-1:20)
    -----------------
    3400 Yards

    2 more weeks away till my next adventure in LCM competition with the age group kids.

    Updated May 20th, 2011 at 01:26 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Happy morning workout

    This morning I swam up at Riverbank with a friend. We had originally planned to go out to the beach, but decided on a pool swim instead because of all the recent heavy rain here and the iffy forecast for today. Riverbank pool was hopping today, but we had friendly and courteous lanemates. Our intervals ended up being more determined by where there was room to push off than by the pace clock, though. Here’s what we ended up doing:

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

    300 FR done as 50s/50d, playing with kick cadence and arm turnover

    FR pyramid: 50-150-250-350-250-150-50

    50 easy back

    Kicking “half-marathon”: 13.1 x 50 kick [this was done in honor of one of our regular workout mates who is running a half-marathon tomorrow]

    45 easy back

    3 x 200 pull

    6 x 50 stroke

    200 broken twirly IM

    100 warmdown / more play
    Categories
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  9. MATT Friday Workout

    by , May 20th, 2011 at 09:58 AM (Pete's swim blog)
    Not sure how I made it through practice. I just don't have the energy to keep going. Am I doing too much? I've swum more distance in a week before but probably never at the intensity that we did at the beginning of the week. When you throw in soccer, I'm not really getting any rest. I'm eating horribly and gaining some weight despite the extra exercise. Maybe I'm sick. Or maybe I'm just getting older. I'll definitely try and get some extra rest sunday.

    SCY

    400 Warm up

    6 x 100 - 1:30
    * 2 x free
    * 2 x IM
    * 2 x stroke
    Fell behind right away on the IM. Couldn't get fly going early today

    4 times through
    * 75 Pull - 1:00
    * 25 Fly - :30 (optional no breath)
    * 200 IM - 3:00
    * 25 Fly - :30 (optional no breath)
    * 75 Pull - 1:00
    100 Easy

    For some reason, I was fine on the 75s but still struggled with IM. Did a 3:10 on the first IM and then switched fly w/ free for the next 2. Finished with a 3:05.

    4 x 200 IM Kick - 4:00

    32 x 25 Down easy free - :30/Back hard stroke - :30

    100 Cool down

    (4400 Total)
    Categories
    Swim Workouts
  10. A Swim is a Good Thing!

    by , May 19th, 2011 at 11:16 PM (Swimming, Life, and Other Stuff!)
    I made it to Nasti's tonight. I've been working late all week; tonight I just said SCREW IT! and took off. I'll have to go in Sat. and Sun. to finish getting things ready for FD and end of semester grades but that's okay!
    Tonight's workout was just made up as we went along I think. I felt tired and stress-free at the end so it worked it magic on me!

    **400 SCM Freestyle Warm-up
    **8 X (50 stroke @ 1:15 / 100 Free @ 2:00)
    **4 X 50 Kick @ 1:15 (all flutter on side)
    **8 X 75 Free @ 1:20
    **3 X 50 Descend (1:00 / 55 / 50)
    **150 cool-down easy swim

    2,700 SCM

    Good news concerning summer school!!!!!! I get to teach water safety and basic swimming exclusively during freshman summer school!!! This is 800% better than spending 4 hours X 5 days per week for 4 weeks out on the hot, sun-baked synthetic turf football field!
    I've always wanted the swim job but the department chairman always did it! I'm thrilled to get the chance!!

    Updated May 19th, 2011 at 11:22 PM by Bobinator (hahahha! I forgot I mentioned the summer school news yesterday. At least it shows I really am quite happy. Sorry to be rep)

    Categories
    Uncategorized
  11. Foiled, Thursday May 19

    by , May 19th, 2011 at 10:11 PM (The FAF AFAP Digest)
    On the way out the door to yoga this am, I got a call from Lil Fort's school that she was not feeling well. And Mr. Fort did not get home in time for me to get to my team practice. So I had to content myself with:

    Drylands:

    long arm crunches, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 15
    plyo jumps, 4 x 10
    altitude drops, 10
    extreme angle isometric squat, 5:00
    overhead med balls slams, 2 x 15
    twisting med ball slams, 1 x 15
    handstands, 10

    Bike:

    tabata, 4 minutes, http://www.squidoo.com/tabatatraining

    Commentary:

    Kind of bummed to be out of the pool for 3 days, especially since Saturday has to be an off day (in Philly for the regatta). But, fortunately, Mr. Fort is working out of the home office tomorrow. So if Lil Fort is still not feeling well, I can hopefully get a workout in.

    Updated May 19th, 2011 at 10:21 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  12. Thursday, 5/19/11

    by , May 19th, 2011 at 05:50 PM (A comfort swimmer's guide to easy swimming)
    SCY One of these days this cold rainy weather will move on and I can go back to swimming in the outdoor pool.

    Warm up
    1 x 600: as 2x 200 swim/50 drill/50 kick
    - 1st half free, remainder back in reverse order
    6 x 100/1:40 or 15sr 3 build - 3 ds
    - swam free on all 1-3 was around 1:22
    - 4-6 desc from 1:25->1:17
    8 x 25/30 strong
    - swam IM order 2x

    Main Set: Back (1600)
    1 x 500/30sr
    - around 8:05
    Swim 12 x 25/30 fast w/fins
    - not sure of times but I saw the clock at 16-17 on a few
    Swim 1 x 500/30sr
    - around 8:00
    Swim 12 x 25/30 fast w/fins
    - same as above

    Warm down
    100 easy free

    Total: 3100 yards
    Categories
    Uncategorized
  13. Sarasota Y Sharks Masters 5:30 AM Workout -05/20/11

    by , May 19th, 2011 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    1 X 300 5:15
    2 X 200 3:30
    1 X 400 negative split

    6 X 200 pull 3:20
    Descend in pairs

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 2 fast/1 easy

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    4300M
    Categories
    Swim Workouts
  14. Team Practice

    This was just what I needed for the middle of the week. A workout with some low intensity swimming. All we were expected to do was keep good form and really work the turns. It was a great opportunity for me to really concentrate on what I was doing without worrying about the clock.

    400 Choice
    400 IM Drill
    12 x 75 Pull @ 1:05
    50 EZ
    8 x 50 fly/back by 25 @ 65
    8 x 125 @ 2:00 (4 SDK off each wall)
    50 EZ
    8 x 50 back/breast @65
    6 x 100 dolphin kick w/fins @ 1:30
    8 x 50 breast/free @ 65
    100 w/d

    4700

    We actually cut out two of the 100's kick because of time constraints. I was so glad to be able to really pay attention on my strokes on a easy interval.

    I have decided to get back into doing my old dryland routine that I was doing last summer. It was a mix of P90, yoga, a little bit of weights, and a lot of stretching. I miss the way I felt while I was doing all the extra dryland. It will all work out fine unless the wife starts to complain about not seeing me much. She probably thinks that she sees me too much already.
    .
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    Uncategorized
  15. Thursday, May 19, 2011 5:00am

    by , May 19th, 2011 at 01:31 PM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 Free Pull
    200 Kick

    6 x 50 Back :10 rest work on SDKs (I did 3)
    4 x 100 IM :10 rest
    6 x 50 Back Kick w/ SDKs (again 3) :10 rest
    4 x 125 IM extra length back :10 rest
    -----------------
    2500 Yards

    It was good to do something other than all free and fly for a change. Plus after 2 days off from the pool to rest my back today was a nice n easy light day for me.
  16. The Dawning of a New Era

    by , May 19th, 2011 at 12:24 PM (Year Three: The Road Back)
    Well, the it's official. I am no longer a member of Indy SwimFit; I joined the new masters team in Indiana, Indy Aquatic Masters, last night. The launch party was great and incredibly well attended. Unfortunately for ISF, they are losing a great many people - as well as most of their coaches. The powerhouse that ISF was will be no longer; Indy Aquatics will hopefully take those reins! Actually, I'm really excited about the new team and its leadership, as well as the increased focus on coaching and technique tips that all coaches will be encouraged to give their swimmers. YAY! (My breaststroke especially could use all the help it can get. )

    Sorry for not posting yesterday; a migraine hit and it was all I could do to get aspirin in and a nap. Thankfully, it was manageable by the time the launch party rolled around. Anyway, that just makes today's post a double-special.

    Yesterday's workout was as follows:
    400 Warm-Up
    1 x 500 Pull on 8:00, faster by 100's
    1 x 200 Kick on 4:30
    12 x 50 Kick on 1:10, 25 very fast/25 easy
    1 x 200 Moderate Free on 3:15
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 150 Moderate Free on 2:30
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 100 Moderate Free on 1:40
    1 x 50 Fast Stroke (did free) on 1:15
    1 x 50 Moderate Free on 1:15
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 50 Moderate Free on 1:15
    1 x 50 Fast Stroke (did free) on 1:15
    1 x 100 Moderate Free on 1:40
    1 x 50 Fast Stroke (did fly w/o fins) on 1:15
    1 x 150 Moderate Free on 2:30
    1 x 50 Fast Stroke (did back w/o fins) on 1:15
    1 x 200 Moderate Free on 3:15
    400 Cool-Down
    Total Yards - 3450

    Today's workout was a bit different, but still focused on sprinting a bit more - just not stroke. Here's what we did this morning:

    400 Warm-Up (shocked aren't you?)
    6 x 50 Catch-up Drill/Free on 1:00
    4 sets:
    - 1 x 50 on 1:10; 1st 1/3 fast, focus on strong push-off)
    - 1 x 50 on 1:10; middle 1/3 fast, focus on fast turn)
    - 1 x 50 on 1:10; last 1/3 fast, focus on strong finish & not breathing inside flags
    1 x 100 Free ALL OUT - went 1:12
    1 x 50 Easy Free recovery
    5 sets:
    - 1 x 100 Moderate Free on 1:50
    - 1 x 100 Free on 1:50, 5 sec faster than 1st
    - 1 x 100 Free on 1:50, 5 sec faster than 2nd
    400 Cool-Down
    Total Yards - 3350

    I must say, I was thrilled to do a 1:12 from a push today. The swim itself felt awful - like I was stuck in mud. But... the time on the clock was so much better than I expected - I was thrilled! Maybe this dryland strength training will pay off in the long run....

    Enjoy your swims today and I'll continue the saga tomorrow.

    Happy swimming!
    Categories
    Swim Workouts
  17. Worn out & tired but still kicking

    by , May 19th, 2011 at 10:49 AM (Pete's swim blog)
    Lots of yardage this week is slowly wearing on me. The 100s on 1:15 were a bit too fast for me. Made two, missed the third (did a 50 easy) and made the last three. On the 1:20s, I fell behind a few seconds but was able to make it up. I think I'm just tired.

    SCY

    400 Warm up

    8 x 100 - 1:45 Kick
    * 1, 2 - Br
    * 3, 4 - Fl/Br
    * 5, 6 - Fr/Br
    * 7, 8 - Bk/Swim
    4 x 50 - :50 Stroke Descend

    6 x 100 - 1:15
    100 Easy

    10 x 100 - 1:20
    2 x 100 - 1:45 Kick

    10 x 100 - 1:30 Up/Down Kick
    100 Cool Down

    (4400 Total)
    Categories
    Swim Workouts
  18. Fun workout with team

    This morning I swam with TNYA at John Jay College. I hadn’t swum with this team in a couple of weeks, so it was great to see everyone and catch up. Here’s what we did:

    700 scy warmup

    300 FR @ 4:00
    2 x 200 IM @ 3:15
    3 x 100 FR @ 1:25
    4 x 50 IM order @ :50

    2 x 200 FR @ 2:50
    3 x 100 IM @ 1:40
    4 x 50 FR @ :40

    3 x 100 FR @ 1:15 [09, 11, 08, wanted to hold <10s but swam too leisurely on the second one]
    4 x 50 ST easy @ 1:10
    We had 2 lanes on the same interval for the last part of this set. When we got to the 100s on 1:15, the guy leading the lane next over said “Janet I’m totally pacing these 100s off you!” He then proceeded to go approximately 03-09-13. Kids.

    50 easy

    6 x 100 pull @ 1:40, 1:35, 1:30, 1:25, 1:20, 1:15

    100 K @ 2:00
    75k / 25s @ 1:50
    50k / 50s @ 1:40
    25k / 75s @ 1:30
    100 swim

    50 wd
    Categories
    Uncategorized
  19. Another 3000 meter workout

    by , May 19th, 2011 at 08:28 AM (Mixing it up this year)
    Got a late start today, had to take out the dogs, get gas which I got at $3.58 the lowest I have seen around here in a long time.

    Still dealing with some soreness after using my compex unit this week. I'll have to use the recovery setting today to see if I can losen up my neck and back.

    400, 300, 200, 100@:15R Free
    500 Free kick w/fins every 3rd 25 fast
    10x100@1:50 as 50 free/50 back w/paddles & a 6 beat kick! Yes I did this but it was more pitiful than powerful.
    300 Free w/snorkle and 4 beat kick minimum
    200 Free EASY

    Total 3000 meters
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  20. DOUBLE Wed May 18th, 2011

    by , May 18th, 2011 at 11:36 PM (Ande's Swimming Blog)
    DOUBLE Wed May 18th, 2011

    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, main pool LCM
    noon to 1:15 dove in 12:05ish
    wore speedo pro jammer
    swam with liz & laura
    beside jim & larry


    WARM UP LCM
    did easy 50's


    Main SET:

    assigned 4 rounds of
    400 done 50 stroke 50 fr
    1:00 rest
    50 FAST
    1:00
    50 easy
    did: 4 rounds of
    200 easy
    200 skip
    get out walk to other end
    wait for an opening in my lane to sprint

    1) 50 fl 27
    2) 50 bk 27 (roll start dive)
    3) 50 br 34
    4) 50 fr 26.5 (easy speed)

    skipped 50's & rested 10 minutes

    50 Fr FAST
    went 25.4

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts