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  1. 4/13 -- Mostly kicking

    by , April 13th, 2011 at 04:08 PM (Dan's hobby/obsession)
    After the swim meet I took it easy for a couple days. Monday was 3,700yds - main set was a 1,500yd pull set. Tuesday was 3,600 with the MYM team that included a nice 1,800yd mid distance set.

    Today I was on my own and decided to start more focused workouts. Today was kick-targeted.

    Warm up:
    500 swim - every 4th length backstroke

    Kick set 1:
    500 dolphin kick w/fins, alt. back/side by 50's - strong effort

    Recovery:
    300 pull w/ tube*, no paddles
    (* - I was at the hardware store yesterday and saw a wheelbarrow inner tube and since my son and another triathlete I know have trouble getting their legs up, I decided to go "oldschool" and pick up an inner tube. Of course, I needed to try it out to make sure it was going to work the way I remembered it working for me back in the early '80's)

    Kick set 2:
    4x(100kick @ 1:45 AFAP, 25kick @ :45)
    I was surprised when I hit the first one at 1:33. I followed it up with a 1:30, 1:31 and 1:30(fly) - not bad since I've been a lazy kicker this season.

    Recovery:
    300 pull w/ tube, no paddles

    Kick set 3:
    5x(75kick @ 1:20 AFAP, 25 kick @ :40)
    I held 1:01 to 1:03's

    Recovery:
    300 pull w/ tube, no paddles

    Kick set 4:
    6x(50kick @ 1:00 AFAP, 25 kick @ :30)

    Drill:

    100 br pull

    Cool down:
    8x25 @ :30 IM order
    200 cool down

    I was pleasantly surprised by this workout. I usually hate kicking, but the combination of sprints and easy kicking kept it interesting. Of course, going faster than I expected to helped a bit, too.

    I was doing OK, but then I headed out for a run with a friend. I was expecting an easy road run but ended up with a trail run with quite a few climbs. Tired legs left me pretty winded after 5 miles!
    Categories
    Swim Workouts
  2. Taper Day 13 for Y Nationals

    by , April 13th, 2011 at 01:14 PM (Year Three: The Road Back)
    Can't believe that I fly to Florida tomorrow morning. Seems like there is so much to do before then - and remembering not to wear a swimsuit I want to pack to the pool in the morning.

    Today's workout was actually pretty decent - I felt better throughout my warm-up and most of our practice focused on having smooth, good technique instead of AFAP sprints. Whew! That helped my confidence a bit. Here's what we did:

    400 Warm-Up
    1 x 300 Kick on 6:00, progressive faster 25s
    4 x 50 All Drill on 1:05 (did alternating one arm fly)
    1 x 200 Free on 4:00, smooth technique
    3 x 100 Free on 1:40, smooth 500 pace
    1 x 200 Free on 4:00, smooth technique
    4 x 25 FAST from a dive on 1:00 (more below)
    3 x 25 Extra lengths to get back to block
    200 Cool-Down
    Total Yards - 1975

    The good, smooth technique 200s felt really good. Not focused on outright speed, but more of ease through the water and distance per stroke. Relaxed the whole way and felt decent.

    For the 100s at a 500 pace, I just swam the 100s with a stronger pull, but not pushing by any means. They were all between 1:23-1:25.

    The Fast Sprint from a dive were not as fast as I would have liked, but I didn't push as hard as I have been. On the positive side, my form off the blocks looked good - coach agreed - and I managed to do a :15 25 Fly. Happy with that! All three of my starts (I did one 25 from a push) felt good with no goggle-slippage issues.

    Now, just to finish up the work day, finish the laundry, pack, take my daughter climbing (while I watch) tonight, and then off to bed. While I'm not the best flier in the world, I just keep thinking 85 degrees... 85 degrees. And, since there is an outside chance of flurries during the overnight Saturday hours (), I'm really happy to be thinking .... 85 degrees!

    To anyone going to Y Nationals, travel safely and I'll see you there. To everyone else, thank you for supporting me through my first taper. I'll keep you posted on how it goes!

    Friday - 50 Fly, 200 Free
    Saturday - 50 Free, 100 Fly
    Sunday - 50 Back, 100 Free, 100 IM

    Stay tuned....
    Categories
    Swim Workouts
  3. 4/13/11

    by , April 13th, 2011 at 12:57 PM (The Labours of SwimStud)
    Good swim today:

    Warm Up
    1 x 600 FR
    4 x 50 Fly 1:30
    10 x 50 K 1:30
    1 x 100 EZ

    Main
    6 x 200 3:15 FR build by 50 each time start and end with 200 EZ/Moderate
    10 x BR 1:10 K/P/S x 2 #10 swim fast.
    1 x 100 EZ

    Kick
    500 Fin Kick FR/FLY by 25s. #2 & 4 100s done no board & on back

    Cool
    200 Swim
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  4. 2˝ minutes of sprinting!

    It was cold, windy, and drizzly as I walked from the subway to Riverbank this morning. It had rained all yesterday, and last night as well, and I had to step carefully to avoid the earthworms squirming on the pavement. At least the flowering trees are starting to be fully in bloom now—I guess they’re more cued by day length than by warmth, since we’ve had precious little of the latter.

    Today was my weekly sprint workout. I did the following on my own—no workout buddies this morning:

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

    8 x 150 @ :15 rest:
    Odds = k/d/s, IM order, moderate pace
    Evens = FR / ST (IMO) / FR, with FR easy/moderate and ST a slow build to very fast (to prepare for the following sprint set)

    12-second sprints
    24 x 50 @ 1:00:
    Odds = :12 sprint + rest of 50 easy free or back
    Evens = 6 stroke cycles of perfect stroke at slowest pace where that’s possible + rest of length easy free or back
    [I used my tempo trainer set at :12 on these. I noted how far I got on the first one of each stroke, then tried to get past that spot on the subsequent sprints. I did first 4 sprints FR, the next 5 BR (I switched to :15 sec sprints / 1:15 intervals for the last 2 of these), and the final 3 BK. I took an extra minute at each stroke change, and ended up swimming this set in 3 different lanes, moving wherever there would be adequate room in front of me and behind me at each send-off.]

    6 x 200 FR @ 3:15, odds pull, evens swim
    [The pulling helped me establish a 2-2-3 breathing pattern that I maintained on the swims. These were all at moderate pace—just some nice easy swimming to stretch out and relax after the sprinty stuff. These felt good and I wished I could stay and do more, but lap swim was drawing to a close. I sometimes miss the 3-hour lcm sessions my Florida pool had!]

    300 warmdown + play

    Last Saturday at Asphalt Green workout I asked Coach Craig what aspects of sprinting I should focus on while doing mostly distance training in order to be able to switch back to meet swimming relatively quickly once OW season ends. He suggested that I focus on tempo during my limited sprint sets—hand speed and foot speed can get dulled by lots of long slowish swimming, and takes a while to build back up. So during my short sprints today I tried to focus on establishing good turnover right from the breakout, rather than building it gradually (which there really isn’t much time to do in 12 seconds). In addition to trying to increase the distance I went each time, I also counted my strokes, and tried to increase them by 1 from the initial count. On both FR and BR I was able to do more strokes and go further as I went on—BK was a little more difficult to judge the distance, and the stroke count had more to do with how far underwater I went (I need to standardize this) rather than the turnover once I surfaced.

    Question for any blog readers: Does anyone have suggestions on what I can do to stay cool in a too warm pool? Temps at Riverbank have been on the hot side lately. Today was even too much for most of the other lap swimmers—folks who usually think the warmer the better were actually moved to complain. I have been wearing a lycra cap, which helps some (it lets the 85-degree water through to my scalp, which is at least cooler than body heat trapped under latex).I’m also planning to chill my sports drink next time I swim there, and maybe put some ice cubes in it as well. Does anyone have any other things to suggest that have helped keep you comfortable and happy and energetic when the pool temp is too warm?
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  5. Wednesday, April 13, 2011 5:15am

    by , April 13th, 2011 at 11:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    300 Pull
    200 IM K/Swim by 25s

    4 x 150 Free @ 2:00 (1:41/:42/:41/:39)
    1 min. rest
    4 x 100 Free @ 1:20 (1:04/:06/:05/:03)
    1 min. rest
    4 x 50 Free @ :40 (:30/:32/:32/:31)

    600 Free Pull
    ---------------
    2500 Yards
    No taper yet...still have to maintain my meager yardage...If I taper too much, I won't even have to come to the pool!!!
  6. Day 6 - arms tired!

    by , April 13th, 2011 at 09:19 AM (Trying to Train Smarter, Not Just Harder)
    500 back/free
    500 pull (locomotive) w/paddles!
    400 on 6:00
    300 on 4:30
    2 x 200 on 3:10
    3 x 100 on 1:40
    100 EZ
    6 x 100 kick on 2:15
    100 EZ
    10 x 100 on 1:40 (1 EZ, 1 hard, 1 EZ, 2 hard, 1 EZ, 3 hard, 1 EZ)

    Total: 4200 LCM

    Did pretty good until about the 6 x 100 kicks - I even led the lane on the 500 pull & probably should have gone 2nd or 3rd on the main set just before the kicks. Then somewhere in the middle of the kicks, I realized my shoulders were really kinda tired, and it was all downhill from there. The last 10 100's I was sorely tempted to get out at about #5 (in theory because I needed to get ready for work, right?) but Terry was right at the end of the lane yelling encouragement & for some reason I stuck with it. I think I'm glad I did. . .
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  7. Tuesday APril 12

    by , April 13th, 2011 at 12:55 AM (Keepin Track 2010)
    200FR (harldy got any warm up in because the HS swimmers were not out and Fred stopped us early.)

    2x50 free drill
    2x50 FR on 1' build

    2x50 BR drill
    2x50 BR swim

    200 Kick with fins. Dolphin hard to breakout.

    main set
    4x(P100 MOD, S4x100 build each one, S2x50 hard work up tempo stroke, easy 50 BA) did well on 25s and worked to hold stroke on the rest.
    easy 50

    SPEC descend each set of 3
    3x50 pull on 1:10
    3x50 kick on 1:05 kick DPK is too low
    3x50 swim on 1:00
    3x50 swim with flips on :55 felt the faint glimmer of hope

    easy 200 warm down
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  8. post spring break blues

    by , April 13th, 2011 at 12:01 AM (Swimming, Life, and Other Stuff!)
    I must have wore myself out on spring break, I have no energy.
    Last night was a non-descript 3,000 scy workout at the Monon.
    Tonight was Ab Ripper X, followed by an easy 2,600 Nasti workout.
    Forget it, I'm going to bed!!!!
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  9. Wednesday at Emory

    by , April 12th, 2011 at 11:21 PM (Pete's swim blog)
    Swam with Emory masters in Atlanta tonight. Everyone was very friendly. Great workout. Probably going to Pace in the morning but will have to go on 12 hours rest.

    SCY

    400 Warm up

    3 x 100 50 Drill/50 kick
    4 x 50 - 1:00 Descend

    Did some pacing work next... not sure if I did it right.

    800 (10:24)
    ~ 1:00 Rest
    400 Target time of half the 800 - 5:12 (Made 5:07)
    200 Target time of half the 400 - 2:33 (Made 2:28)
    100 Target time of half the 200 - 1:14 (Made 1:12)
    100 Easy

    8 x 75 - :20 seconds rest
    Odds build speed for first 50/25 easy
    Evens fast first 25/moderate pace 50
    Mix stroke

    7 x 50 - 1:00 (fun set.. keeps you thinking)
    #1 Fly
    #2 Fly/Back
    #3 Back
    #4 Back/Breast
    #5 Breast
    #6 Breast/Free
    #7 Free
    1 x 200 IM - 3:30
    2 x 100 IM - 1:45
    2 x 100 Free - 1:30 match pace on first 100 for second 100 (I did 1:14/1:11)

    200 Cool Down

    (4250 Total)
    Categories
    Swim Workouts
  10. Tuesday, April 12

    by , April 12th, 2011 at 05:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    5 x 100 backstroke kick, no fins @ 2:15
    25 kick with arms shoulder width apart + 25 kick with arms in streamline + 25 kick with arms shoulder width apart + 15 power kick UW + cruise
    -- Sadly, I can no longer do shooters on my back without a nose clip. I just bleed air. After the first couple, I kicked on my side and that was better.

    50 EZ

    5 x 50 w/fins @ whatevah
    15 burst dolphin kick+ cruise

    100 EZ

    2 x 50 dolphin kick on belly w/fins, broken 10 seconds at 25 (went 32s)
    100 EZ after each

    50 EZ

    Total: 1950

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

    Commentary:

    Got a massage after swimming today. Hope that will help me feel better in a couple days.

    I got an email today notifying me that I had been named the Potomac Valley Female Masters Swimmer of the Year for 2009-10. I'm very honored. Awards are given out at 9:50 am before Zones starts on Saturday. I will have to don my tech suit speedy quick after warm up -- which won't be too difficult since I'm wearing a very old kneeskin. I'm in an early heat of the 100 free starting at 10:00 (doing a split request).

    As for my events, after mulling it over, I'm going to cruise through the 50 breast just to score points for my team. I don't want to be too tired for the 100 back, which is my 4th event.

    Psych sheets: http://www.patriotmasters.org/coloni...ults/index.htm

    Timeline: http://www.patriotmasters.org/2011.C...d.Timeline.pdf

    It looks like I'll have only a couple minutes rest after my 100 fly in the 400 medley relay before I lead off the 200 free relay. Brutal torture! I wish we had a short break before and between relays.

    Updated April 12th, 2011 at 08:35 PM by The Fortress

    Categories
    Swim Workouts
  11. Taper Day 12 for Y Nationals

    by , April 12th, 2011 at 02:57 PM (Year Three: The Road Back)
    Still feeling pretty yuk in the water today... While I am still hopeful that the times will be where I want for Y Nats, these last couple of days have wreaked havoc with my confidence levels. I'm trying not to get too worked up about it, but am not having much luck. So... I'm trying to "console" myself with thinking about the beach and focusing more on the experience of swimming at a nationals meet rather than the times themselves. Plus... I am still going to try to swim each event as if it's a relay - so my finishes are stronger into the wall. Here's hoping....

    Here's what I did today:

    400 Warm-Up
    12 x 50 Free on 1:00, descend each group of four
    1 x 200 Kick (w/ fins) on 4:00
    8 x 25 Kick Fast on :40
    8 x 50 Free on 1:30 (odd: fast through turn, easy rest; even: build to turn, fast for the rest - idea: work the turn)
    1 x 400 Drill/Swim Cool-Down (did as stroke drill/free swim by 50 - 2 rounds each stroke)
    Total Yards - 2200

    On the plus side, I'm starting to hit my turns well fairly consistently and coming off the walls with something that kind of resembles speed. So, I've got that going for me anyway.

    I checked the heat sheets for my events at Y Nats and I'm pretty much seeded close to the bottom of my age group, but that was to be expected. I know it sounds stupid, but they are supposed to (according to the meet letter anyway) give out medals through 8th place at Y Nats and I'd really like to come home with a medal. Crazy? Maybe. Childish? Probably. But, it would still be really cool - and my kids would be impressed. . I guess only time will tell.

    Two days until I board the plane....
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/13/11

    by , April 12th, 2011 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    This will be the last post until we return from the meet on Monday April 18.

    Taper/Rest workout.
    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice. Fins optional.

    2 X {3 X 100 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    1 X 75 easy

    4 X {start-turn-finish

    1 X 50 easy
    1 X 50 blocks
    1 X 50 easy

    WARM DOWN: 4 X 50 easy 1:00

    2075Y
    Categories
    Swim Workouts
  13. Tuesday, 4/12/11

    by , April 12th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCY Solo
    17 Days to Nationals

    Warm up
    400 Choice
    - 200 free/200 back
    4 x 100/1:40 - Build
    - all free
    4 x 50 ds 1:00
    - all back
    4 x 24/30 strong kick
    - all free

    Main Set
    Repeat the following 4 times:
    3 x 50/1:00
    1 x 100/2:00 smooth
    - 1st time 50's were 25 free/25 fly, around 38-39
    - 2nd time back, times around 40-42
    - 3rd time free, times 36-37
    - 4th time 1 each of above

    Kick Set
    Repeat 3 Times:
    2 x 50/1:00 Sprint Kick - no board
    1 x 100/2:00 smooth swim
    all kicking on back, times were 50-55

    Warm down
    200 easy back

    Total: 2900 yards
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  14. Tue Apr 12th, 2011

    by , April 12th, 2011 at 12:51 PM (Ande's Swimming Blog)
    Tue Apr 12th, 2011

    17 days til Nats

    Subscribe to Ande's Swimming Blog

    slept in a bit

    Whitney Coached
    UT, scy main pool
    5:15 - 6:30 dove in 5:45ish
    trained with Mike & marcio
    beside Todd & Tyler
    wore blue 70 Jammer

    WARM UP
    missed it

    Main SET:

    ASSIGNED: 40 x 25
    DID: 10 x 25

    Assigned: 1000 neg split
    did: 100 fr, 50 skip,
    150 fr, 50 skip,
    150 fr 50 skip
    150 fr, 50 skip,
    150 fr 50 skip
    100 fr

    40 x 25 on :30, 4 rounds of:
    4 fast K, 3 easy sw, 2 fast k, 1 easy

    100 easy

    Next meet:

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Days till
    Entries:
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM
    Categories
    Swim Workouts
  15. Tuesday, April 12, 2011 5:00am & Mon. night

    by , April 12th, 2011 at 12:41 PM (Fast Food Makes for Fast Swimming!)
    Monday night:
    Went in the water with my 19 mo. old for her first Parent/Child class. She really loved it, went underwater, tried blowing bubbles, but ended up drinking water. She is kicking and working toward laying on her back. It was fun for me too: 1 Daddy w/ 5 Mommys
    Afterwards I went for a 1500 Yard swim in the next 30 minutes while waiting for my other kids to finish their lessons.

    Tuesday:
    Warmup

    300 Free
    300 Free Pull
    200 Kick

    1 x 100 Free @ 1:30 (holding dist. pace)
    1 x 100 Free @ 1:30 EZ
    2 x 100 Free @ 1:25 (held 1:07s)
    1 x 100 Free @ 1:30 EZ
    3 x 100 Free @ 1:20 (held 1:07/08s)
    1 x 100 Free @ 1:30 EZ
    4 x 100 Free @ 1:15 (did pull, held 1:05s)
    1 x 100 Free EZ

    5x thru:
    1 x 50 Free @ :40
    2 x 25 Fly @ :30

    100 EZ
    ------------------
    2800 Yards
  16. Allergies are not getting any better

    by , April 12th, 2011 at 09:11 AM (Mixing it up this year)
    Head felt like it wanted to explode for the first 200. I think I felt best when I was using the snorkle.

    400,300,200,100 Free
    300 Breast kick w/brfins
    200 Breast Pull w/fins
    500 Free kick w/fins
    500 Free loose w/bouy
    5x100@:10R Free #1-3 w/snorkle

    Total 3000 yards
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  17. Monday Evening 4-11-11

    Not very many people came to practice tonight. There must be something good going on around town that I didn't get the memo.

    Had a great practice tonight and actually felt longer then I usually do. Maybe I am catching on to something. I guess if you listen to your coach you may even improve.

    We had a very short warm up so I used the first little bit of the main set to keep warming up a little.

    300 choice (snorkel and bouy for me)

    3 x 125 @ 1:35
    rest 30
    1 x 125 @ 1:30
    rest 35
    2 x 100 @ 1:30
    rest 35
    3 x 100 @ 1:25
    rest 40
    3 x 100 @ 1:20
    rest 45
    3 x 100 @ 1:15
    rest 50
    3 x 100 @ 1:10
    100 EZ

    Put some fins on for some fly kick

    2 x 125 @ 2:00 cruise
    25 shooter @ 1:00 fast
    1 x 150 @ 2:00 fast
    2 x 100 @ 1:30 cruise
    1 x 125 @ 1:30 fast
    25 shooter @ 1:00 fast
    3 x 75 @ 1:00 moderate
    1 x 100 swim EZ

    2 x 250 pull w/snorkel @ 3:30 cruise

    3900

    I did really well on the 100's until the 1:10 interval came around. I ended up just giving it all I had and taking 3-4 seconds rest since I couldn't make it.

    My quads really felt it during the rather long kick set. They didn't cramp up but they really hurt in the end.
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  18. Peaks to Portland 2011

    by , April 11th, 2011 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the Peaks swim, coming up this July. I swam the 2.4 mile Atlantic Ocean swim last year for the first time, which was also my first open water swim. It was great!

    The event is not sponsored by USMS that I know of, but it is a great swim in a wonderful small city with lots of stuff to do with the family.

    You can get some more info about the event here: http://cumberlandcountyymca.kintera....8AA90B6861DA8D

    There is a fundraising component for each swimmer entered, and if you message me I can get that specific info to you.

    Participants need to complete a qualifying swim at a local pool to be eligible, and a kayaker is strongly recommended. They start the event in waves of 50, and all swimmers have a timing chip Velcroed around their ankle for timing.

    You can read about my adventure last year here: http://michaelleake.blogspot.com/201...-07252010.html

    I plan to swim without a wet suit this year, and hope to go under the 50 minute mark. I have a silly notion of trying to swim the Straight of Gilbralter in the next couple of years, and the English Channel within seven years. We'll see how the Lord leads on all of this ...

    Updated January 16th, 2012 at 02:24 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  19. Sarasota Y Sharks Masters 5:30 AM Workout -04/12/11

    by , April 11th, 2011 at 06:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 300
    Fins optional
    Kicking optional

    9 X 50 1:20
    #3-6-9 are fast, all choice

    4 X {start-turn-finish}

    1 X 50 easy
    1 X 50 from the blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy 1:00

    Distance swimmers: 16 X 50 1:00
    odd: perfect stroke/easy even: race pace

    2000Y
    Categories
    Swim Workouts
  20. Monday, April 11

    by , April 11th, 2011 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    20 x 25
    odds = dolphin shooter on belly w/fins
    evens = EZ

    10 x 50 @ 1:15
    odds = 25 easy speed fly +25 EZ
    evens = breast

    50 EZ

    6 x 50 dolphin kick burst + cruise
    odds = belly
    evens = back

    50 EZ

    2 x (25 AFAP free + 50 EZ)

    100 EZ

    3 x 50 dolphin kick burst + cruise

    100 EZ

    Total: 2600

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

    Commentary:

    I had been planning to do a bit more today and then really ease off starting Wednesday. But I was feeling tired from 3 weeks of hard training and very little sleep over the weekend. So it appears I'll be resting 5 days. Probably doesn't matter too much either way.

    I was somewhat aggravated to find today that I had somehow lost my last nose clip yesterday. I had to alter my workout. I just hope my new shipment of nose clips arrives in the next couple days as it is supposed to.

    Swimming the 3 days after Zones looks like it ain't happening. Many places are closed on Patriots Day and my schedule is very tight. I'm going to have to content myself with the hotel pool and fitness room. I'm staying at the Marriott Copley Place, and it doesn't look horrible. http://www.marriott.com/hotels/hotel...-copley-place/. I just wish I had a chance for a recovery swim after what is sure to feel like a lactate workout with 6 events.
    Categories
    Swim Workouts