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  1. Power Hour Friday

    by , August 19th, 2011 at 12:53 PM (Pete's swim blog)
    We each chipped in 1000 yards for this power hour so it ended up being an hour and 5 minutes today as we each took a break to explain our set. Donated apheresis afterwards so I'm feeling very loopy now.

    SCY

    500 Warm up

    5 Times through
    * 25 Kick/75 Pull - 1:30
    * 75 Pull/25 Kick - 1:30

    5 x 200 - 3:00
    #1 - 100 IM/100 Free
    #2 - Fly/Bk/Br/100 Free/25 Kick
    #3 - Fly/Bk/100 Free/50 Kick
    #4 - Fly/100 Free/75 Kick
    #5 - 100 Free/100 Kick

    Someone mentioned 200 fly in the next set so I dropped my drag suit.
    200 Free - 2:40 (Hard)
    200 Fly - 3:30 (Recovery)
    200 Free - 2:40 (Harder)
    200 Fly - 3:30 (Recovery)
    200 Free - 2:40 (Really hard - 2:21)

    25 Easy (so we could get to the deep end)

    10 x 100 - 1:30
    1st 25 choice stroke; 5 pull outs after each 100
    I alternated Fly/Free for the choice stroke. Fell behind after the pull outs on fly but caught back up on the free.

    75 Cool Down

    (4600 Total)
    Categories
    Swim Workouts
  2. A day for 200s

    It sounds funny, but this morning I went to 6:30 lap swimming because I overslept! I had meant to go to the 5:30 Asphalt Green workout, since this is the last week of practices there until after after Labor Day, but I didn’t make it. So resorted to my regular pool—Riverbank—and did a solo workout there. The water was a good temp, and I shared the lane with two polite young guys I didn’t know who were good circle swimmers. Here’s what I did:

    1000 warmup (400s, 200k, 200p, 200 d/s)

    Braided Pacman set:
    15 x 200, done as 3 intertwined sets of 5 x 200 pacmans:
    #s 1, 4, 7, 10, 13: FR swim > IM kick (200s, 50k/150s, 100k/100s, 150k/100s, 200k)
    #s 2, 5, 8, 11, 14: IM swim > FR swim (200IM, 50fr/50bk/50br/50fr, 100fr/50br/50fr, 200fr, 200fr)
    #x 3, 6, 9, 12, 15: IM kick > IM swim (200k, 50s/150k, 100s/100k, 150s/50k, 200s)
    [I had planned intervals for these, but ended up often waiting or going early depending on where there was good space in the lane--I didn't want to push off right in front of someone when I was doing so much kicking. I got anywhere from 5-25 seconds rest between each 200. My goal was to do some UDKs off the walls throughout the set (except for on breaststroke)—everything else was at a nice aerobic pace.]

    3 x 200 FR w/ assorted kick patterns

    400 warmdown

    Extra easy 100 to retrieve kickboard from far end of pool

    300 scull and play in outdoor scy pool
    Categories
    Uncategorized
  3. Chiropractor today! YEAH!!!

    by , August 19th, 2011 at 09:10 AM (Mixing it up this year)
    Appointment is at 2 pm, I really need this. This morning was actually very good.

    500 Free
    500 Free kick w/fins every 3rd 25 sprint
    10x100@1:45 free w/paddles & bouy
    8x25@:45 free kick fast
    8x50@:15R free sprint kick to 15 meter mark then add arms
    400 Free easy 200 w/4 beat kick 200 w/ 6 beat kick

    Total 3000 meters
    Categories
    Uncategorized
  4. Hodgepodge, Thursday, Aug. 18

    by , August 18th, 2011 at 10:43 PM (The FAF AFAP Digest)
    ART, 30 minutes:

    My ART doc really beat up my right shoulder and trap. Ouch! And I was too busy to ice it until now.


    Bike, 30 minutes:

    Some non-swimming fat burning. Wanted to do another 30 minutes, but got distracted.


    RC & Holds:

    RC exercises, 15 minutes

    extreme angle isometric holds:

    The 5 basic ones are: push up, bicep/tricep, squat, and lunge. The theory behind extreme angle isometrics is: http://theorytopractice.wordpress.co...on-isolations/

    I've done the extreme angle squat and extreme angle step ups (not a hold) off and on. I am mulling over making a commitment to these holds this season. The downside: as the article notes, they're deadly boring and I don't tolerate boredom well. The up side: more explosiveness and fast twitch.

    I didn't do the push up hold today b/c of my right shoulder. But I did:

    squat hold: 5:00
    lunge left leg forward: 1:30
    lunge right leg forward: 1:30
    bicep/tricep w/ 5 lb DBs: 3:00

    The lunges are torture when you're in an extreme angle. Lots of room for improvement there. Once you get to 5 minutes, you add weight and start over.


    Bikram, 90 minutes:

    Had to go at 8:00 pm tonight and it was packed again. I wish they would adjust the heat when it's so crowded. I took a precautionary break during the tree/toe stand posture (my least favorite b/c it seems somewhat dumb) to ensure no repeat of nauseousness. My studio has added a 10:00 pm class on Tuesday nights. Maybe that would be better!


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

    Mulling over what my dryland plan will be for the fall. Suggestions?
  5. Thursday, August 18, 2011 4:30pm

    by , August 18th, 2011 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    100 Free
    100 Back
    100 Free
    200 Kick on back
    200 Free Pull

    16 x 50 Free just getting the heartrate movin'
    1-8 @ :45
    9-16 @ :40

    Main: (4 times thru)
    4 x 75 Free Pull @ 1:00
    4 x 25 Fly @ :30
    :30 bonus rest between rounds.

    I was going to go for a couple more rounds, but my legs started cramping up on my fly kicks in the 4th round. That's a signal that the workout is done.
    I'm sure if I would eat better on a more consistent basis, my cramps would probably cease to exist, or at least they wouldn't happen as often. It's always around the 3000 yd or 1 hour point depending on my intensity. Kind of an internal clock in my body.

    100 EZ
    --------------------
    3200 Yards

    The age groupers in the lanes next to me were all doing fly sets w/ fins as I was doing my Pull/Fly set at the end. In addition to sharing with another lap swimmer, the waves were getting pretty rough out there!
  6. Sarasota Y Sharks Masters 5:30 AM Workout -08/19/11

    by , August 18th, 2011 at 03:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    1 X 250 4:15 3:45
    1 X 100 1:45 1:30
    1 X 150 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 easy swim

    4 X 100 2:15
    4 X 50 1:15
    12 X 25 :45
    1 X 100 easy swim
    All even swims are fast, all choice.

    1 X 200 3:05
    1 X 250 3:05
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  7. Thu Aug 18th 2011 scy slept late

    by , August 18th, 2011 at 01:39 PM (Ande's Swimming Blog)
    Thu Aug 18th 2011 scy

    slept late this morning, woke 6:15,
    got to practice & dove in around 7:15,
    which is fine, I'm resting 2 days for

    My Postal 10k's this
    Sat. Aug 20th at
    7:00 a.m.
    Anyone have any suggestions?

    This morning after practice Larry Wood told me what he thought my
    10k pace, goal splits and target times should be by 1000's:
    1 13:00 hold 1:18's
    2 - 5 13:05 targeting 5k split 65:20
    6 - 10 hold 13:20
    I've considered doing it as a set of
    6 x 1500 on 20:00 + 1000 on 13:20

    Sat May 30th, 2009 LCM Swam a 10k

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 7:15ish
    wore blue camo jammer
    swam in my own lane
    Beside Chris, Todd, Korey, James Fike, Larry, &
    Jim

    WARM UP
    missed it

    Main SET: scy

    assigned: 20 x 200 fr 4 rounds of 5 hold same pace
    missed R1
    DID: dove in on round 2 #3
    swam 3, 4, & 5 easy to warm up

    Round 3 on 2:50, did all held 2:14 - :18
    Round 4 on 3:00 held 2:15 - 17

    500 warm down
    easy smooth 50's on 40
    Categories
    Swim Workouts
  8. Thursday Workout

    by , August 18th, 2011 at 09:14 AM (Pete's swim blog)
    Got to the end of the workout on the sheet and we were a few hundred yards short. So, we each came up with 300 yards for an additional 900. Dave's was really fun... 75 easy, 200 timed off blocks, 25 easy. I did IM at just under 2:35. Felt good. I think with some work on my back stroke, I can get well under 2:30.

    SCY

    400 Warm up

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10

    100 Easy

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10
    4 x 75 Pull - 1:05
    4 x 75 Pull - 1:00

    50 Easy

    75 Kick - 1:30 Sprint
    75 Free - 1:30 Sprint
    50 Kick - 1:00 Sprint
    50 Free - 1:00 Sprint
    25 Kick - :30 Sprint
    25 Free - :30 Sprint
    4 x 75 Up/Down Kick - 1:15 (:05)

    75 Easy

    200 Timed from dive (I did IM - 2:35)

    125 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  9. Waiting for a chiropractic appointment

    by , August 18th, 2011 at 07:22 AM (Mixing it up this year)
    The chiropractor finally can work me into the schedule at 2pm tomorrow. YEAH!!!!! Good bye back pain!

    This was an unusual practice, the 2 strokes I have been avoiding this past summer breast and back.

    500 Free broken 4,3,2,1,3,2,1,2,1,1@:10R
    300 Breast kick w/brfins
    200 Breast w/brfins
    10x50@1:00 Breast pull w/paddles & fins
    500 Back kick w/fins alt by 100 streamline/fashion model
    4x200@3:30 as 100 Free/100 Back pull w/paddles & bouy
    200 Free easy w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  10. Weds Aug 17, 2011

    by , August 18th, 2011 at 12:52 AM (Swim like an Orca, but faster !)
    Aquasol - no Coach Janine
    Coach Todd on anti-drown watch (he's busy with the kids)
    5:30-7:10pm
    Lane 2
    I didnt have time to research a workout so I grabbed Tom's.(Thanks Tom, great workouts and inspiration)
    (as you can tell, Im not very popular around here, I average 0 comments: due to slow
    times, stealing workouts and generally whinning all the time. )
    I know we have some very fast swimmers in the Pacific LSC, so
    it would be awesome to see one or two blog here.

    Warm 2/2/2 + 100fr (700)
    Ladder set - done with the rests
    50FR RI:05
    100FR (50K/50swim) RI:10
    200FR (100K/100swim) RI:20
    250FR RI:25
    300 (100K/200swim) RI:30
    350FR RI:30
    400 (100K/300swim) RI:20
    400FR RI:10 (got tired of waiting)
    350 (100K/200Swim) same
    300FR
    250 BK (100K/150Swim)
    200BK
    150BK (100K/50Swim)
    100BK, 50BK (3450/4150)
    50 cool

    4200
    I just needed some distance and no fly for just one day.

    My coach, Janine, who taught me backstroke, breaststroke, how to turn, when NOT to breath
    and the proper way to fly, has been going through some very tough times lately...Appendicitis, and losing both parents this year...
    Although my coach isn't a world class-collegiate-olympic star, my Coach is a star in my life...Giving, kind and patient, has taught hundreds of children and adults how to swim, who's "happy spot" is coaching young children and teen's (and whinning older adults). She give's me the option to give it all I got or just make the interval, plus with constant stroke correction and modifing the workout based on my times, has turned a aging man, into an aged grouper!
    So, Ive been diligent lately to get in 2 solid gym days a week and 5 morning pilates/stretching when I wake up, plus at least 3 swim workouts in. Im focused on the upcoming short coarse season in my new aged group.
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  11. Wednesday, August 17, 2011 5:00pm

    by , August 17th, 2011 at 09:53 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    300 Free Pull
    5 x 100 IM @ 1:40

    Main:

    4 x 175 Free @ 2:30
    Goal was to try to hit my best 200 Free time be the end of it. (Best time = 1:54)
    (went 2:01, 1:59, 1:57, 1:56)

    100 EZ

    Pull Set:

    1 x 500 Free Pull @ 6:00 (went 5:40)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 300 Free Pull @ 3:45 (went 3:20)
    1 x 100 Free Pull (went 1:02)
    all those add up to an 11:07 1000 time. Nice!

    100 EZ

    100 Free "all out" - went :59

    I was hurting on this one. My legs were burning, and my calves were trying to cramp off each wall I pushed off. After the 50 I backed off a little so I wouldn't have to quit from cramps. Still hurt like hell.

    100 EZ and out.
    ---------------------
    3100 Yards in 50 minutes

    Time to start focusing on the distance training for the next month or so. I don't want to get killed too badly at my next couple competitions. Especially my next one in the 5K OW over in CDA, Idaho.
  12. Wed., Aug. 17

    by , August 17th, 2011 at 09:30 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises, 15 minutes

    extreme angle step ups w/DBs, 25 x 3 x 10
    dead lift, 95 x 4 x 8
    back extensions w/plate, 25 x 2 x 15
    hanging straight leg raises, 3 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10
    alternating hammers, 25 x 2 x 20


    Bikram, 90 minutes:

    Survived today with no problem. I was even "perfect" on standing separate leg stretch and rabbit pose! I made sure I was super well hydrated and stuffed full of electrolytes. Today I went to the 2:00 pm class, which is much smaller than the 6:00 pm class. When you're packed like sardines, the heat is even worse than usual.

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

    Felt dreadful yesterday after Monday's heat induced hurling. Just did my RC exercises.

    Today, I started off slowly in the gym on the long road back to dryland fitness. It's been 4 and 1/2 weeks of no weights aside from a short core workout last week. Too bad I lost last week when I abstained from weights b/c I thought I would be swimming in the TC. Going to hold off on the upper body a few days more.

    After that, I took my Mini Fort out for a birthday shopping spree. Between birthdays and buying college items, my credit card has been burning!

    Not sure what I'll do tomorrow. But I may not hop back in the pool just yet.
  13. Having fun with the kids

    by , August 17th, 2011 at 08:17 PM (Elise's Fitness Fun)
    In a small city, there aren't many organized adult swim clubs or run clubs, so often the best option is training with the kids. I did this a couple of years ago in training for the 2010 SCY Nationals and really enjoyed it. I've now done 3 practices with the kids (2 swim, 1 run) in my return from the couch and have found I really enjoy it. I try to be encouraging to the kids without taking over the coach's role. This can sometimes be hard because there are times I am tempted to whine. The kids seem to enjoy having me there, so it works out pretty well.

    Monday I had a rest day. This next year I plan to take at least one day. In light of my age and various health issues, I think this will work to my benefit. Hopefully, I will not get broken down, will stay pretty healthy, and will not get injured.

    Tuesday I did a little bit of track work. My son does cross country and this is the day they hit the track. The group of kids ranges from 7th to 12th grade. For the track workout, however, some adults in their forties come out there as well. The coach had mentioned to me that it would be cool to have a woman out there involved with the kids, but I am trying to keep a little bit of distance given that my son is on the team. I told the coach that I might come out and do some speed with them once a week. So, yesterday, I did a little bit of the track workout. I had to situate some things first, so I missed the first two 400s and first 800 getting my warm-up in. I know I am not quite in shape to be doing these, so kept the effort at about 75%.

    Warm-up: easy 800

    800 - don't know what my time was, but tried to keep an even and long stride

    400 - 1:36

    1:00 rest

    400 - 1:42

    right into 800 easy jog

    1.5 miles

    I liked the fact that without me saying anything, my son started trying harder once I was out there. I had fun encouraging the kids, especially when they passed me.

    Today, swam with the senior group down at the Y. Late for warm-up as usual and had to miss the last set in practice, but still got some decent yardage in. Really liked this workout. One thing I discovered -I stink with fins. I just havent' figured this out. I asked the coach about this because I am a pretty decent kicker without the fins. He thought it was the type of fins. I just think there is some weakness or something off about how I am kicking. The same people I can soundly beat on a kick set without fins kill me when it comes time to putting on the fins. Oh well. Hung in there best I could. I did, however, feel really strong on the last set I did in practice. Maybe there is hope for my 100 I.M.

    Warm-up: 200 free swim
    300 non-free swim
    200 free

    500 pull (paddles and pull buoy) DPS - count stokes per 50 and try to maintain throught 500. Was able to hold 24to 25 strokes per 50 for first 300, but it detiorated to 28 by the last 50 of the 500.

    3 x 100 kick with fins - 20 sec rest
    1 x 300 free - no fins -45 sec rest
    2 x 200 kick with fins - 20 sec rest
    1 x 200 free - no fins - 45 sec rest
    1 x 300 kick with fins - 20 sec rest
    1 x 100 free - no fins

    100 easy

    24 x 25 IM order (go thru IM 6 times) with 10 seconds rest -felt pretty good on these and was surprised I still felt strong on fly on the 6th round

    100 easy

    3600 SCY

    Had my annual physical today. My doc is a former ultra-endurance athlete, so I enjoy talking to him about training, nutrition, etc. Had good numbers on blood pressure (112/70) and pulse (60).

    I am a little nervous, however, about the blood work. Having been off a year from exercise, having been slack about taking my vitamins, and having indulged in more bad food and alcohol than I do when I am training for competition, I am dreading what comes back. At the beginning of every physical I have, they always take a big tube of blood from me to check my thryroid levels. I've been dealing with a problem thyroid for 20 years, so the big tube of blood is automatic. I was a little alarmed when the doc told me he was requesting two additional tests, but I would not have to give more blood to have them done. Don't know what tests he requested. He didn't say and I forgot to ask. I hope he didn't see anything that is cause for alarm. Well, guess I'll know in two weeks. I hate having to wait for test results to come back!

    One thing we did discuss was the fact I had really backed off my training for a year. He told me that was a long time and not to have high expectations too soon. He said I really should not have taken off so much time from strength training because I've probably lost muscle mass. Taking all this in mind, I decided that I am going to give cross-fit a try as my dryland training. The swim coach is actually an instructor and does this out of his home. He individualizes your workout according to your fitness level and age. Well, I will give it a shot on Friday at 7:45 a.m. If I like it, I'll do it twice a week. Later on when I back off the running, I may go to three times a week. I'd like to try this instead of working with heavy weights this year.

    Updated August 17th, 2011 at 08:58 PM by elise526

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  14. Today's Workout

    by , August 17th, 2011 at 03:01 PM (Chowmi's Blog)
    I got to workout late again today.

    SCM, Baylor Fitness Center
    Jim Montgomery on Deck

    Missed the 500 warmup

    8 x 50 kick on 1 min
    repeat twice:
    12 1/2 fast
    25 fast
    37 1/2 fast
    50 fast

    7 x 100's
    3 on 1:30
    1 easy on 1:45
    3 on 1:20 (held around 12-13's)

    What! That wasn't the main set? Crap!

    Main set:
    3 times through
    150 on 2:15
    100 on 1:30
    50 fast on 1:30
    Was tired today and no zing to my sprint! Held solid 33 high to 34's on the fast

    300 easy pull (no)
    ==> goofed around with my fins, about 150

    2 times through
    75 on 1:15
    50 on :50
    25 fast (I don't get my 25 times)

    The End
    +++++++++++++++++++++++++++++
    I really don't have anything to say except it was a solid effort but I know for sure I am not swimming tomorrow. I don't even want to think about swimming for the next 24 hours. I'll do my vasa and other drylands at home tomorrow. I'll take Friday off now that I am thinking about it. Most likely the next swim will be on Saturday, and i'll probably do fine-tune work on my own.

    +++++++++++++++++++++++++++++
    We are going to Colorado over Labor Day weekend. I am going to carry on all my stuff. Frontier is awesome. We'll probably do another hike.
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  15. Sarasota Y Sharks Masters 5:30 AM Workout -08/18/11

    by , August 17th, 2011 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    15 X 100
    4 on 1:45
    4 on 1:40
    4 on 1:30
    3 kick 20 2:15

    2 X 50 moderate 1:00
    1 X 100 fast 2:30
    Four times through, all choice

    8 X 50 kick 1:15
    build each 50

    1 X 200 IM 3:30
    1 X 300 free 4:15
    Four times.
    Descend both IM and free 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  16. Wed Aug 17th 2011 scy

    by , August 17th, 2011 at 11:59 AM (Ande's Swimming Blog)
    Wed Aug 17th 2011 scy

    7:00 a.m. this Saturday I'm going to do a
    Postal 10k. Wish me luck.
    Anyone have any suggestions?
    here's how my last one went:
    Sat May 30th, 2009 LCM Swam a 10k
    I hope to do better and not make the mistakes I made.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore blue camo jammer
    swam with Nate
    Beside Emory, Chris, Korey,Tyler, Marcio, &
    Mike

    WARM UP
    1400 easy 50's & 100's

    Main SET: scy

    4 rounds of:

    3 x 200 fr on 2:40 85% effort right into
    8 x 25 on 0:30 odds easy evens fast
    100 easy on 3:00

    held 200's on 1st 2 rounds under 2:11
    held rounds 3 & 4 at 10k pace
    except for R4 #3
    was 2:01 did 150 2 beat kick, 50 6 beat kick

    ~ ~ ~

    Then did 500 warm down
    easy smooth 50's on 40

    Updated August 17th, 2011 at 07:13 PM by ande

    Categories
    Swim Workouts , Planning
  17. Hour of Power - Wed. workout

    by , August 17th, 2011 at 09:12 AM (Pete's swim blog)
    These workouts originated before I started swimming a couple years ago. Some advanced high school kids were swimming some extra laps with the masters but they were only allotted one hour. In an effort to cram as much as possible into that hour, the "hour of power" was born. The hour of power is just 4000 yards in one hour broken up by 100s on a 1:30 pace. Today we took a break so it ended up being and hour and 4 minutes... but breaks are optional. Roger wants to bring this back for our M/W/F workouts. Here is today's:

    400 Warm up

    (for each 100 free, replace 25 free w/ 25 kick)
    100 Free - 1:30
    100 IM - 1:30
    200 Free - 3:00
    200 IM - 3:00
    300 Free - 4:30
    300 IM - 4:30
    400 Free - 6:00
    400 IM - 6:00

    50 Easy

    took off drag suit

    (for each 100 free, replace 50 free w/ 50 kick)
    400 IM - 6:00
    400 Free - 6:00
    300 IM - 4:30
    300 Free - 4:30
    200 IM - 3:00
    200 Free - 3:00
    100 IM - 1:30
    100 Free - 1:30

    200 Cool down.

    (4650 total)
    Categories
    Swim Workouts
  18. Lower back just plain hurt!

    by , August 17th, 2011 at 07:24 AM (Mixing it up this year)
    Another bad back day but I managed to salvage a good practice today.

    10x50@1:00 Free
    500 Fly kick w/fins alt 100 streamline on back/100 on side
    8x25@:45 Fly w/paddles & fins fast w/good form
    500 Free kick w/fins every 3rd 25 fast
    4x[200@4:00 Free easy recovery
    ....[50@1:00 Free SPRINT went :34, :33, :34, :33
    300 Free easy recovery

    Total 3000 yards
    Categories
    Uncategorized
  19. Tuesday, August 16, 2011 4:30pm

    by , August 16th, 2011 at 10:34 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick
    200 Free Pull
    10 x 50 @ :50 (25 Fly drill/25 Free)

    Tom Patterson's LCM set from the other day (swum in SCY of course)

    10 x 150 Juggling IM @ 2:30
    1) 150 Fly
    2) 100 Fly, 50 Back
    3) 50 Fly, 100 Back
    4) 150 Back
    5) 100 Back, 50 Breast
    6) 50 Back, 100 Breast
    7) 150 Breast
    8) 100 Breast, 50 Free (I did 150 Free)
    9) 50 Breast, 100 Free (I did 150 Free)
    10) 150 Free

    By the middle of the backstroke portion I was done...my legs were just crap. The breaststroke wasn't much better, that's why I went to all free for the last 3 150s.

    10 x 100 Free Pull @ 1:20

    I thought that maybe I could throw on the paddles and buoy and power through this but I had nothing left. I had a hard time holding 1:12s on these. After the first 5 I tried to pick it up a bit, but could only get down to maybe 1:10s.

    100 EZ and outta there!
    ----------------------
    3600 Yards in an hour

    I really felt the 3 days off from the water today. I just couldn't get into my strokes, and was a little exhausted. My diet choices probably aren't the best for an athlete trying to be his best either, but the junk food tastes soo good, and it's easy to come by on lunch break from work. Wayyyy to hard to just make a PB&J sandwich at home.
  20. Tuesday, 8/16/11

    by , August 16th, 2011 at 06:52 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm – up
    300 swim as 150 free/150 back
    8 x 25/40: odds 15 fast/10 easy, evens 10 easy/15 fast
    - did IM order by 2's
    4 x 50 build/1:15
    - alternated back & free

    Backstroke Set
    2 x
    1 x 200/3:40;
    - round 1 went 3:15, round 2 went 3:20
    2 x 100/2:00 build;
    - round 1 went 1:35, 1:32; round 2 went 1:35, 1:34
    4 x 50/1:00
    - round 1 went 47-49; round 2 went 48-50

    Kick Set
    6 x 100/2:30
    Odds streamline on back
    - averaged 2:15
    Evens free with board
    - average 2:15

    Pull Set
    1 x 400 free with catch paddles and buoy

    Warm down
    - 100 easy free and back

    Total: 3000 meters
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