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  1. Friday, March 16

    by , March 16th, 2012 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x 50 caterpillar fly @ :15 RI

    8 x 25 DPK shooters w/fins
    50 EZ

    3 x (25 no breath free + 25 EZ) @ 1:30
    50 EZ

    4 x 50 burst + cruise
    100 EZ

    Total: 1500

    Hottub, 10 min

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

    Just got in an easy swim with a few bursts. Was chatting with a teammate of mine who showed up over lunch hour. Then had to rush off to do something with Lil Fort's class.

    I have stocked provisions for my demanding son Jimby. Off to stretch before he arrives.

    My only whine about the meet is that I'm in heat 2 lane 1 for my 50 fly split. I hate lane one because it's adjacent to the diving well where people are warming up and warming down. You could literally get kicked by a wide breast kick. I wish they'd close the diving well during the meet, but I think they need the space.

    Unlike last year where I was very nervous pre-meet, I'm calm and ready to go. Probably good, as I may need to provide therapy to Jimby. I am hoping his cold is either fictional hypochondriasis or gone.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -03/19/12

    by , March 16th, 2012 at 03:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    4 X 75 kick -50 moderate/25 fast- 1:45
    1 X 100 swim 2:00
    8 X 25 -half blast kick/half swim- :45

    1 X 100 easy 2:00
    1 X 100 broken @ 100% 4:00
    Three rounds. 100's broken :05 @ 25, :10 @ 75.Choice.

    CHOICE OF FOLLOWING TWO SETS:

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    3 X 50 stroke 1:00
    Three rounds. Round 1 stroke is fly, 2 back, 3 breast.
    Short break between rounds.

    OR

    1 X 300 free 4:30 4:15 4:00
    1 X 100 free 1:30 1:25 1:00
    3 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    IM:4850Y
    Free:5150Y
    Categories
    Swim Workouts
  3. Fast Fri Mar 16 2012

    by , March 16th, 2012 at 03:19 PM (Ande's Swimming Blog)
    Fast Fri Mar 16 2012

    Mon, Tue, Wed, & Thu
    it's SXSW week in Austin
    went to a few music events yesterday

    Whitney's been out of town all week
    Zones is 2 weeks away

    Chris Coached
    Swam with Korey, Todd & Chris
    beside Traci, Jim, Max & Larry
    scy

    warm up
    swam till 7:00

    main set

    10 x 200 choice on 5:00
    odds fast
    evens easy
    1) fr 2:08
    3) fr 2:06
    5) fr 2:04
    7) k 2:25
    9) IM 2:15

    didn't kill it just swam strong and smooth

    rested 6 minutes

    100 kick from a dive
    some SDK & k on my side
    1:00

    50 easy
    Categories
    Swim Workouts
  4. Friday, 3/16/12

    by , March 16th, 2012 at 01:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up:
    10 min choice
    - did 200 free/200 back/200 kick

    4 x (4 x 25)/35
    1 = EZ w/dps
    2 = FAST w/dps
    3 = EZ
    4 = FAST w/faster stroke rate
    - Round 1 fly, rnd 2 free, rnd 3 back, rnd 4 free

    Main Set: with fins
    - all 75's back, ez swim free
    4 x 75/1:30 FAST - 56±
    150 EZ
    3 x 37/1:45 FAST - 55±
    150 EZ
    2 x 75/2:00 FAST - 54±
    150 EZ
    1 x 75 AFAP - 51
    150 EZ

    Drill/Swim:
    4 x 100/10sr (50 kick - 25 drill - 25 swim
    1-2 free, 2-3-4 back

    Total: 2750 yards




    Updated March 16th, 2012 at 03:41 PM by poolraat

    Categories
    Uncategorized
  5. Thursday, 3/15/12

    by , March 16th, 2012 at 01:07 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (600)
    Repeat 2x
    200 swim / 50 kick / 50 drill

    Main Set (2000) - did this set all free
    4 x 200 pull / 3:30; DPS
    - I did these with the freestyler paddles and no buoy (and no kick), focusing on balance
    3 x 200 swim / 3:30; aerobic swim
    4 x 100 / 2:15; swim with fins: (50 smooth / 25 strong / 25 sprint)
    - descended these from 1:13->1:10
    4 x 50 / 1:15; build to sprint, no equip
    - went 36-37 on all

    Kick Set (600)
    12 x 50 / 1:15 Equip optional
    Odds EZ, Evens strong build
    - used fins & snorkel for free & fly kick, fins on back, mixed it up

    Warm Down
    no yards, practiced flip turn with kickboard

    Total: 3200 yards
    Categories
    Uncategorized
  6. Thursday 3/15

    Thursday 3/15/12

    PM only SCY

    Crossfit:

    12:00 as many rounds as possible of the following:

    10 [nomedia="http://www.youtube.com/watch?v=TC2FmcPH64o"]Wall Ball - YouTube[/nomedia]
    10 [nomedia="http://www.youtube.com/watch?v=gczI5sINn9U"]SEAL FIt Man Maker - YouTube[/nomedia]
    200 meter sprint

    results: 4 rounds completed + through 9 man makers for round 5

    Swim:

    900 (200 FR/100 FL kick on side)

    12x100 kick w/ board 1@2:00, 1@1:50, 1@1:40 (D1-3, Odd 3 FR, Even 3 Non-FR)

    12x100 6@1:20, 6@1:30 (6 FR, 6 BK, 3 Pink, 2 Red, 1 Blue)

    300 EZ

    Total: 3600

    Updated March 17th, 2012 at 01:32 PM by Calvin S

    Categories
    Swim Workouts
  7. Happy morning swim

    I had a nice swim this morning at Riverbank. After a few days of my head feeling like a water balloon—stupid sinus infection!—I’m back feeling like myself again. Antibiotics are magic. (And I should know—this is my fourth course of them in as many months. It’s been a difficult winter).

    The pool was crowded, and I ended up swimming in a couple of adjacent lanes, ducking under the laneline to find space during my swims in place of passing or waiting at the wall for others to pass. That often works well at Riverbank. Five or six swimmers per lcm with a lot of variability in speeds means there’s a fair lot of passing, but also a lot empty space if you just look for it.

    Today was a make-things-up-as-I-go-along workout. I started out feeling weak and unsteady in the water, but things got better as the workout progressed. Here’s what I did:

    1200 lcm warmup (400s, 200k, 200p, 400 RIM d/s)

    Freestyle hill: 100/200/300/200/100, done at 1:45/100 interval, increasing speed throughout set

    100 easy

    2.5x thru
    3 x 100 (50 swim / 50 kick)
    300 pull with paddles

    3 x 100 BK/BR @ 2:15, desc.
    1 x 200 IM (FL and FR kick, middle 100 swim)
    1 x 200 IM fast

    100 easy warmdown + play

    I’m hoping to get out to the Brighton this weekend to play in the ocean a little bit. The water is warming up quickly—I fear I’ll miss the 40s altogether if I don’t get out there soon!
    Categories
    Uncategorized
  8. Wednesday 3/14

    AM only SCY

    500 swim
    500 pull
    500 kick w/ fins and board

    12x75 @1:15 25 strk IM order/50 free

    9x150 @ 2:15 add-on strk IM order
    3 fly (50 FLY/100 FR, 100 FLY/50FR, 150 FLY)
    3 back (same as above)
    3 breast (same as above)

    200 EZ

    6x25 fly/back/breast x 2 Fast @ :35

    300 EZ

    Total: 4400

    Updated March 16th, 2012 at 10:26 PM by Calvin S

    Categories
    Swim Workouts
  9. Tuesday 3/13

    I plan to start recording workouts at the very least so that I can go back and review them at a later date. I figure anyone interested in how I train can also get a glimpse of my day to day training.

    3/14/12 PM only SCY.

    First Crossfit workout of the season:

    3x
    40 yards lunge w/ 25 lbs weight above head
    40 yard sprint
    15 push-ups
    40 yard bear crawl

    AFAP for time

    final time: 7:05

    Pool workout:

    500 swim

    8x100 @ 1:30 (O:50dr/50bld, E: D1-4)

    10x100 @ 1:50 Kick FR w/ board (O:cruise, E:fast)

    6x100 @ 1:20 (3 pink, 3 red, 2 fly kicks off all walls)

    10x75 @ 1:20 kick FL on back in S-line (O:cruise, E:fast)

    100 EZ

    Total: 3750

    Updated March 16th, 2012 at 10:26 PM by Calvin S

    Categories
    Swim Workouts
  10. 03.16.12 - Friday workout

    by , March 16th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Pool temp 86. It was bring your own set day.

    SCY

    450 Warm up

    Dave M's set
    100 Fly - 1:30 Fast (1:18) / 4 x 75 Pull - 1:15
    :30 Rest
    100 Back - 1:30 Fast (1:25) / 4 x 75 IM - 1:15
    :30 Rest
    100 Breast - 1:30 Fast (1:18) / 4 x 75 Free - 1:15
    :30 Rest
    100 Free - 1:30 Fast (1:02) / 4 x 75 Free - 1:15
    :30 Rest
    100 IM Fast (1:16)
    50 Easy

    My Set
    100 Free - 1:20 / 25 Stroke - :30
    100 Free - 1:20 / 50 Stroke - :50
    100 Free - 1:20 / 75 Stroke - 1:10
    100 Free - 1:20 / 100 Stroke - 1:30
    100 Free - 1:20 / 1:20 Rest
    200 Stroke Timed (Br - 2:46)
    50 Easy

    10 x 25 - :40 No breath (2x Fly, 2x Bk, 2x Br, 2x Fr, 2x Spider Scamper)
    8 x 25 - :40 IM Order Easy/Hard

    200 Cool down

    (3850 Total)
    Tags: 200, breast, timed
    Categories
    Swim Workouts
  11. long course easy day ...why do i feel so slow?

    by , March 16th, 2012 at 08:56 AM (Mixing it up this year)
    No energy today. I would call this a pitiful attempt at swimming. I could still feel the knots in my shoulders and the cramping in my right quad. I know I need to work them out with the tennis ball.

    1000 free broken 1,2,34,1,2,3,1,2,1@:10R
    500 free kick w/zoomers
    3x200@5:00 fly w/zoomers as 25 rt arm/lt arm/kick/swim this was pitifuly slow
    4x50@:15R free w/snorkle as 15m kick/20m swim/15m kick this is where my quad started acting up

    Total 2300 meters

    Can't wait to get back to normal before the meet next weekend. I plan to swim through this one since it is too close to taper time. It is just for fun and I am only doing the 100 fr, 100 bk, 200 fr and 100fly.
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    Uncategorized
  12. 2400 -16 Mar

    by , March 16th, 2012 at 08:54 AM (Nobody Special)
    200 warm up

    5x200 free (3:30 int)

    10x50 back-breast (1:05 int)

    4x50 fly-easy (1:10)

    500 warm down
    Categories
    Swim Workouts
  13. Thursday, March 15, 2012 5:00am & 5:30pm (w/ 200 Fly Fast)

    by , March 15th, 2012 at 11:41 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    This morning my body just didn't feel good at all. Shoulders were tight, couldn't really get moving. Threw in the towel and called this one a semi-recovery workout.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    400 Free Pull

    4 x 75 Back @ 1:15 - did 4-5 SDKs each length and went :55ish
    very tough for me!
    4 x 50 Streamline Kick on back @ 1:00

    4 x 75 (50 Breast, 25 Free) @ 1:15
    4 x 50 Breast Kick w/ board @ 1:10 I'm horrible at this

    200 EZ Free
    -----------------------
    2200 Yards

    ============================

    P.M. Workout
    Originally I wasn't even going to swim tonight, but had second thoughts at the last moment and packed my bag up and went! I'm glad I went now after how good I felt.

    My intention of tonight was to get in a solid 200 Fly for time tonight (don't know why either...just an idea that came to me).

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Fly Drill
    6 x 50 Kick w/ board @ 1:00
    • held :44-:46s on these
    • last one I was racing my lap swim buddy and pulled off a :40 Best by far!!
    I was feeling great at this point, so I figured it was now or never for the 200 Fly. I waited a couple minutes to prepare myself.

    1 x 200 Fly for time from a push (went 2:16) I was approx. 1:05 at the 100. Clock was kind of a blur on the turn.
    I felt pretty strong on the way home too.
    2 more weeks till I get to really race this one, and it'll be my second race of the day at LMSC champs.

    200 EZ swim

    4 x 100 Free @ 1:20 (held 1:06s)
    4 x 75 Free @ 1:00 (held :50-:51s)
    4 x 50 Free @ :40 (held :33-:34s)
    4 x 25 Free @ :20 (held :16-17s)

    100 EZ swim and out

    ---------------------------
    2500 Yards

    4700 Yards for the day
  14. Thursday, March 15

    by , March 15th, 2012 at 04:04 PM (The FAF AFAP Digest)
    ART, 30 min:

    Doc says the shoulder area is not as inflamed. I guess some rest and body work agreed with it.


    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly @ :15 RI

    8 x 25 shooter w/fins @ :40
    50 EZ

    6 x 25 free no breath @ :40
    50 EZ

    4 x burst + cruise @ 1:00
    -- dolphin kick
    50 EZ

    4 x burst + cruise @ 1:00
    -- speed drills
    50 EZ

    3 x (25 build free + back turn + free breakout + east + 50 EZ)
    -- finally had a decent breakout on #3, but I generally seem to suck at these. it seems to work better if I wait until I'm virtually at the surface before flipping on my belly
    -- not sure if I'm ready to do attempt this in prime time ...

    100 EZ

    Total: 2200

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

    Felt pretty good in the water today after my second "drop taper" in 3 weeks. I'll just do an easy 1000 and a few bursts tomorrow, and be ready to go! 50 fly split request/100 back/50 free/200 mixed medley relay (fly leg). I wish that I had more than 3+ weeks to cram for Nats, but c'est la vie. I'm sure I'll be fine. I plan to start tapering on April 10, 3 days before Zones and 2+ weeks before Nats. Zones will be my last hard sprint "workout." I will keep my yardage about the same the following week, but reduce the HIT yards and increase the IG yards.

    The kids in my swim team carpool reprogramed Siri to call me "master." I am enjoying this.

    All the fast PV are folks are at the SCM meet this weekend, except Speedo and Jazzy. Here's the psych sheet and swim phone links:
    http://www.pvmasters.org/albatross/psych12.htm
    http://www.swimphone.com/mobile/meet....cfm?smid=3617

    Hmm ... I seem to have double posted this blog entry.

    Updated March 15th, 2012 at 04:50 PM by The Fortress

    Categories
    Swim Workouts , ART
  15. Thursday, March 15

    by , March 15th, 2012 at 04:02 PM (The FAF AFAP Digest)
    ART, 30 min:

    Doc says the shoulder area is not as inflamed. I guess some rest and body work agreed with it.


    Swim/SCY/Solo:

    600 various

    5 x 50 caterpillar fly @ :15 RI

    8 x 25 shooter w/fins @ :40
    50 EZ

    6 x 25 free no breath @ :40
    50 EZ

    4 x burst + cruise @ 1:00
    -- dolphin kick
    50 EZ

    4 x burst + cruise @ 1:00
    -- speed drills
    50 EZ

    3 x (25 build free + back turn + free breakout + east + 50 EZ)
    -- finally had a decent breakout on #3, but I generally seem to suck at these. it seems to work better if I wait until I'm virtually at the surface before flipping on my belly
    -- not sure if I'm ready to do attempt this in prime time ...

    100 EZ

    Total: 2200

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

    I took yesterday off from the pool. But diligently did my rehab exercises and stretched. Does anyone know whether there is an ideal # x per week you're supposed to rehab stuff?

    Felt pretty good in the water today after my second "drop taper" in 3 weeks. I'll just do an easy 1000 and a few bursts tomorrow, and be ready to go! 50 fly split request/100 back/50 free/200 mixed medley relay (fly leg). I wish that I had more than 3+ weeks to cram for Nats, but c'est la vie. I'm sure I'll be fine. I plan to start tapering on April 10, 3 days before Zones and 2+ weeks before Nats. Zones will be my last hard sprint "workout." I will keep my yardage about the same the following week, but reduce the HIT yards and increase the IG yards.

    The kids in my swim team carpool reprogramed Siri to call me "master." I am enjoying this.

    All the fast PV are folks are at the SCM meet this weekend, except Speedo and Jazzy. Here's the psych sheet and swim phone links:
    http://www.pvmasters.org/albatross/psych12.htm
    http://www.swimphone.com/mobile/meet....cfm?smid=3617

    Updated March 15th, 2012 at 04:49 PM by The Fortress

    Categories
    Swim Workouts , ART
  16. 3200 - 15 Mar

    by , March 15th, 2012 at 11:04 AM (Nobody Special)
    * I can't remember exactly what I did on Tuesday - it was the coach's workout. Here is today's work out:

    100 warm up

    300 free (breath ev 4th)
    300 free (breath ev 3rd)
    300 free (breath right side odd laps left side even laps)

    2x (200kick/200pull)

    3x50 free (30 sec rest)
    3x50 free (25 sec rest)
    3x50 free (20 sec rest)
    3x50 free (15 sec rest)
    3x50 free (10 sec rest)
    3x50 free (5 sec rest)

    500 warm down

    Updated March 16th, 2012 at 08:51 AM by Darth Daver

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  17. 03.15.12 - Thursday workout

    by , March 15th, 2012 at 09:34 AM (Pete's swim blog)
    Swam w/ Dave. Roger was supposed to show but didn't make it . We did a few small things until we were conviced he wouldn't show. Then we did about half a normal workout. Lots of fly today. Pool temp 86+.

    SCY

    500 Warm up

    6 x 50 - :45
    100 Easy

    200 IM
    100 Easy

    25 Kick/75 Pull (:30/1:10)
    125 - 1:50 (25 bk/100 Free)
    100 Easy Fly - 2:00
    25 Kick/75 Pull (:30/1:10)
    125 - 1:45 (25 bk/100 Free)
    200 Easy Fly - 4:00
    25 Kick/75 Pull (:30/1:10)
    125 - 1:40 (25 bk/100 Free)
    250 Easy Fly - 5:00
    25 Kick/75 Potty break (:30/1:10)
    125 - 1:35 (25 bk/100 Free)
    350 Easy Fly - 7:00
    25 Kick/75 Pull (:30/1:10)
    125 Free - 1:30
    500 Easy Fly - 9:00
    Kept the fly on about a 1:35 pace. Felt good... might have been able to go a bit faster.

    200 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  18. 3/14/12 50's With the Team

    10 min choice

    4 x 150 w/10
    --100 dolphin kick/ 50 swim

    16 x 25 @ 30
    1-4 descend stroke count
    5-8 12.5 sprint/ 12.5 ez
    went bk first 8, br. second 8

    12 x 50 @ 45 (1 ez, 1 sprint)
    300 turn at the "T"
    Rest about 45-60
    12 x 50 @ 50 (1 ez, 2 sprint)
    300 (50 fr/ 50 bk)
    Rest 45-60
    12 x 50 @ 55 (1 ez, 3 sprint)

    200 w/d

    4100

    We did this as a group and there were three lanes going on the same send off. It was fun to race everyone on the sprints. Pride is always a big incentive. I definitely held my own and it was a good confidence builder that I can swim fast even towards the end of practice.
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  19. recovery again today

    by , March 15th, 2012 at 08:12 AM (Mixing it up this year)
    I can still feel some aches to get worked out but this recovery swimming is easy.

    500 free
    500 free kick w/zoomers alt high/medium/deep kick
    8x25@:45 SDK w/zoomers seemed to naturally float to the surface at the 15 meter mark no matter how hard I tried
    100 EZ
    5x100@2:00 fly w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim felt good and loose on this
    8x25@1:00 free kick w/snorkle good body position and tight streamlines

    Total 2000 easy yards
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  20. March 14, 2012

    Warm-up (1200)
    2 x 200 @ 3:15, 3:05
    4 x 100 @ 1:50, 1:45, 1:40, 1:30
    8 x 50 2 each @ 1:00, :55, :50, :45

    Set I (1200 / 2400)
    4 x 25 @ :35 finger tip drag drill
    4 x 75 @ 1:20 descend (went :56 - :52)

    4 x 25 @ : 35 single arm drill
    4 x 75 @ 1:10 descend (went :55 - :51)

    4 x 25 @ : 35 catch up drill
    4 x 75 @ 1:00 (went :56 - :53)

    Set II (900 / 3300)
    3 x 300 @ :30 sec rest
    3 x (25 back + 75 free), concentrate on core
    4 x (25 back + 50 free), concentrate on catch
    6 x (25 back + 25 free), concentrate on kick

    Wrap-up (500 / 3800)
    10 x 50 free drills

    * 3800 *

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

    Felt decent today - much better than on Monday anyway.

    Ahelee Sue Osborne swam with us this morning. She overheard me complaining that I must be doing something wrong with my left arm must during the one-arm drills, and offered to take a look at my stroke after the workout. She pointed several issues: my left hand crosses over my midline; mid way through the pull I bend my wrist quite a bit; my hands and wrists are extremely tense; and I don't exhale until immediately before I breath. She wondered if my frequent leg cramps might be caused by my rigid arms/hands and always holding my breath. I sometimes breath every 3, sometimes every 4, and sometimes every 5 strokes, so it does make sense that holding my breath might make me tense up... It will be nice to have some concrete issues to think about and work on.

    I signed up for the Rinconada Masters Spring Short Course Meet this weekend, my first ever Master's meet! I signed up for the 50 free, 200 free, and 100 breast. I am definitely not a sprinter, but they have a "Novice 50 free" [1] so I figured I might as well give it a shot.


    [1] "for those with no prior competitive masters experience"
    Categories
    Swim Workouts