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  1. Friday Workout

    by , June 3rd, 2011 at 08:43 AM (Pete's swim blog)
    Swam inspired by the 4x100 Jason Lezak video posted yesterday. Felt great until the 2 x 50 Fly and then I got a painful reminder that I am not in fact Jason Lezak. It was fun while it lasted though. Still had a pretty good day. Starting to wear out while adjusting from 4000 yards/day of short course to 5000 m/day of long course. I think Roger wants us to get up to 6000 eventually.

    LCM

    700 Warm up

    3 x 100 Pull
    3 x 100 Kick
    3 x 100 Choice

    3 Times through
    * 200 IM
    * 2 x 50 Stroke (#1 Fly, #2 Back, #3 Breast)
    * 200 Free
    * 2 x 50 Free

    2 x 100 Kick - no board
    2 x 100 Kick w/ board
    2 x 100 Choice

    2 Times through
    * 3 x 100 - 1:30 Pull
    * 2 x 50 - 1:00 Fast

    200 Cool Down

    (5000m Total)
    Categories
    Swim Workouts
  2. The Friday Flyer is at it again

    by , June 3rd, 2011 at 08:21 AM (Mixing it up this year)
    The kids are all gone this weekend and I have been debating on going to Athens for the meet but then I did this workout. OUCH!!!

    Feels so good when it is over and the feeling of accomplishment is great.

    5x100@2:00 Free
    500 Fly w/fins in 8:43 not terribly fast by any means
    500 Free kick w/fins every 3rd 25 moderate
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 fast swim
    500 Free w/paddles & bouy moderate
    4x50 from block 20 meter breakouts then easy to end

    Total 3200 meters
    Categories
    Uncategorized
  3. Thursday, 6/2/11

    by , June 3rd, 2011 at 12:41 AM (A comfort swimmer's guide to easy swimming)
    SCY
    In Boise with Coach Kelsey

    Went to Kelsey's noon practice and only 2 swimmers showed up. Was nice to have her (almost) undivided attention.

    Warm up (800)
    300 swim free & back
    200 kick on back
    3x100/10 sr build

    Main Set (3075)
    In lengths, swim backstroke AFAP the last length of each swim

    15-20 sec rest after each swim, 1 min rest after each round

    8-7-6-5-4-3-2-1 (36=900)
    7-6-5-4-3-2-1 (28=700)
    6-5-4-3-2-1 (21=525)
    5-4-3-2-1 (15=450)
    4-3-2-1 (10=250)
    3-2-1 (6=150)
    2-1 (3=75)
    2 (1=25)

    Cool Down
    200 easy

    Total: 4075 yards

    This was an interesting and fun workout. The final back sprint made it a real challenge. most were under 20 sec, a few as fast as 16, and a few around 21. On the free portion of each swim was averaging 1:22-23/100, faster on the shorter swims at the end of each round.
    Categories
    Uncategorized
  4. Sick of Myself, Thursday, June 2

    by , June 2nd, 2011 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Transition:

    12 x 50s @ :10 RI
    odds = Chris' SSR (same side rotation) drill (very cool)
    evens = fly drill

    6 x 25 shooters @ :35
    6 x 25 burst dolphin kick @ 1:00
    6 x 25 dolphin kick w/board @ 1:00
    odds = fast
    evens = easy
    6 x "25s" -- dolphin kick down to bottom and squat jump up with fast dolphin kicks

    100 EZ

    Modified Tall Paul Set:

    1 x 50 fly @ 1:00, 1 x 100 easy @ 2:00
    1 x 50 fly, 1 x 50 back, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 100 easy
    1 x 50 fly, 1 x 50 back, 1 x 50 breast, 1 x 50 free, 1 x 100 easy

    -- Did all 50s @ 1:00 and used fins. The last 50 in each sequence was @ 95%. So I did a fast 50 of each stroke (went 25, 25, 32, 25).

    Warm down:

    4 x 150 w/paddles @ 2:30
    50 free, 50 kick, 50 scull

    50 easy

    Total: 2950

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

    Commentary:

    I'm sick of myself. I am apparently boring company because I am tired of training solo all the time. I know ... I should "HTFU, Nancy." But I find it is difficult to HTFU 24/7. This could, of course, reflect poor character. But I prefer to blame it on sprinter ADD.

    In trying to break out of this grind, I am lifting with Jazzy "Skinny Bastard" Goldman tomorrow at his gym, swimming with new mommy Julie next Tuesday, and trying to get to a Terrapin practice this Saturday or next week. Julie will be doing 3 x 2000 and I will be doing 50 flys @ 5:00 or so. Susan Williams may join us as well. And I have it on good authority that the Terrapins will let me modify their practices if I am a good lanemate. Which I am!

    The next 2+ weeks will be nutso crazy with prom, graduation, summer league, mom visiting etc. Getting excited about the vacation (Malta, Corsica, Rome, Naples, Portofino, Palermo, Nice & Eze, Barcelona). But I am worried about the loss of conditioning.

    Attached is a pic of Fort Son celebrating qualifying for finals. He wants a road bike for graduation, and, after discussions, we will probably get him a Felt F4. Should last for years.

    Updated June 2nd, 2011 at 05:48 PM by The Fortress

    Categories
    Swim Workouts
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  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/03/11

    by , June 2nd, 2011 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    2 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 easy swim

    5 X 300 free 5:00
    Descend 1-5

    8 X 50
    odd: blocks- 25 sprint/25 easy
    even: 25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  6. Thu Jun 2nd, 2011

    by , June 2nd, 2011 at 12:43 PM (Ande's Swimming Blog)
    Thu Jun 2nd, 2011 LCM

    forgot to set my phone alarm,woke up a little late, need to leave by 5:15 to be on time think I left around 5:35

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in6:20ish
    wore B70 training jammer
    swam with nate todd, chris, marcio, tyler, Brandon, and Ned
    beside Larry & Jim


    WARM UP
    missed

    Main SET: LCM

    8 x 100 fr on 1:30
    hold 1500 pace
    held 1:14's - 1:16's

    100 easy

    8 x 100 fr on 1:30
    hold 800 pace
    held 1:10's - 1:12's

    100 easy

    8 x 100 fr on 1:30
    hold 400 pace
    held 1:08's - 1:10's

    100 easy

    4 rounds of 4 x 50
    3 on :35 which I did as 150 straight on 1 & 2, dove 3 & 4, stopped at 50 then swam 100 straight
    1 on around 2:00
    went 1:46, 1:46, 1:46, 1:45


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    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
    Categories
    Uncategorized
  7. Wed. Team Practice

    I had not been in the the water since Sat. and boy did I feel it. Personally, I do much better by swimming five or six times throughout the week even if two or three of them are not very intense. Just couldn't get it going and felt like I was a foot below the water surface. School is out this week so I won't have to take the little ones to school for awhile. This will free up my mornings a lot.

    I sent in my entry for the South Carolina Long Course State Championships today. I have not been in a 50M pool since I was 18.
    I am now 41.

    I am actually really looking forward to it. Signed up for a bunch of events just to see how I'll do.

    Practice went as follows:

    2 x 200 swim, 100 kick

    10 x 50 @ 60 drill/swim by 50

    8 x 100 pull @ 1:35 breathe 3/5 by 50

    6 times through
    100 strong @ 1:30
    50 all out sprint

    4 x 200 w/fins kick/swim by 50
    odds backstroke
    evens free

    250 free done as
    50 mod,50 sprint,50 mod,50 sprint,50 mod

    200 w/d


    Kind of a bunch of different things and I was glad that that it was not a killer. Looking forward to doing some serious training now.
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    Uncategorized
  8. Thursday workout

    by , June 2nd, 2011 at 08:42 AM (Pete's swim blog)
    Lots of drill today. I've been working on catch up stroke and breathing left anyway so this was a good day to focus on that.

    LCM

    400 Free
    2 x 100 Choice

    7 x 300 - Various kick/pull/drill combinations

    6 times through
    * 200 Pull 2-3-2-3 breathing pattern
    * 50 Build

    2 x 50 Stroke build

    800 IM Easy

    (5100m total)
    Categories
    Swim Workouts
  9. My legs hurts GOOD!

    by , June 2nd, 2011 at 07:31 AM (Mixing it up this year)
    With all the leg work, the fat off my thighs had better GET LOST! Another hard day of leg work and easy arm day.

    I have given my arms a rest lately since my elbows have been stiff lately. Tomorrow I hope to focus more on the arms.

    10x100@2:00 Free w/4 beat kick
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (I have a problem letting the hips lead the rotation but still trying to get it right)
    10x50@1:15 Free kick w/fins went 1:05, 1:05, 1:05, 1:06, 1:10, 1:05, 1:06, 1:04, 1:03, 1:00 (this was tough without the extra rest)
    2x500@9:00 Free w/paddles & bouy concentrate on getting a good catch

    Total 3000 meters
    Categories
    Uncategorized
  10. Wednesday, June 1, 2011 6:30pm Double LCM :)

    by , June 1st, 2011 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    I was able to get in with the local age group swim team and get in some LCM work tonight. Lots of fun.

    Warmup:
    400 Free
    300 Breast (I did 300 Fly Drill)
    200 Back
    100 Fly

    6 x 50 Kick w/ board @ 1:15
    this seemed to take forever to get to the wall!

    12 x 75 K/Dr/Swim by 25s @ LIFO (last in first out)
    I did odds Fly & evens Free

    3 x 400s Free (I did pull) Take :10 rest before/between each 50 FAST
    #1 350 Free; 1 x 50 FAST :30 rest
    #2 300 Free; 2 x 50 FAST :30 rest
    #3 250 Free; 3 x 50 FAST :30 rest

    This set was supposed to be 6 x 400 on this pattern, but I was starting to get cramps in my calf muscles of all places, so I got out.

    -------------------
    3400 LC Meters + 2000 Yards from the A.M.
    This was about 75 minutes in the pool tonight.

    I had lots of fun racing with the age group kids. I was paired up with their fastest kid for the 400s and we were duking it out the whole way through. The other kid was probably wondering who I was and how I was swimming so darn fast! (I was actually trying pretty hard to see if I could break the will of the other kid). He started falling back on the 3rd one, but since I got out after the 3rd one I guess I lost the battle!!

    2 more days till the USA-S meet. At least I got a little pre-meet workout in the pool we'll be racing in. I don't have a heat sheet to view yet, but I have a link to the timeline

    Friday, 1500 Free
    Saturday, 100 Free, 50 Fly, 200 Fly, 200 Breast
    Sunday, 50 Free, 100 Fly, 200 IM, 200 Free

    Updated June 1st, 2011 at 11:59 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  11. Chicken

    by , June 1st, 2011 at 09:03 PM (Chicken's Nuggets)


    How's this for a nice suit to wear for my October Catalina crossing?
    Categories
    Uncategorized
  12. Double Wed Jun 1st, 2011 SCY

    by , June 1st, 2011 at 05:51 PM (Ande's Swimming Blog)
    Double Wed Jun 1st, 2011 SCY

    Subscribe to Ande's Swimming Blog


    Chris Coached
    UT, diving well SCY
    noon to 1:15 dove 12:07ish
    wore B70 training jammer
    swam with Kelly, Pat, & Stan beside James Fike


    WARM UP SCY
    assigned 3 x 400
    did 700 ish

    Main SET: scy

    5 x 100 k fast on 2:15 best ave
    did no board fl k, led my lane
    went 1 - 4 push 1:10, 1:09, 1:08, 1:09,
    #5 dove 1:03

    200 easy

    5 x 100 fr fast on 2:15 best ave
    led my lane
    went 1 - 4 push held 59's & 60
    #5 went 57

    200 easy

    assigned 4 x 300 on 4:30 desc done 100 fr 100 im, 100 fr
    did: 4 x (100 easy, 150 skip, 50 strong)


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    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
    Categories
    Swim Workouts
  13. Wed., June 1

    by , June 1st, 2011 at 04:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x 100 back kick @ 2:20
    25 flat kick (arms at sides)
    25 nubbers (arms at side, rotating side to side)
    50 BAE (kick with bottom arm extended, 25 right side, 25 left side)

    8 x 50 single arm backstroke @ 1:05
    25 left arm, 25 right arm

    12 x 50 backstroke @ 1:05
    cruise, focus on DPS
    8 SDKs per length/7-8 strokes first 25/8-9 strokes 2nd 25

    4 x 100 fly kick @ :15-20 RI
    50 flat kick (arms at side)
    25 left side
    25 right side

    8 x 50 single arm fly @ :15-:20
    25 left arm, 25 right arm

    6 x 50 (only set for which I used fins)
    25 easy speed DPS fly + 25 EZ

    100 easy

    Total: 3300

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

    Commentary:

    Did a pure recovery workout today. Swiped and modified one of Chris' sets from this am and used it for back and fly.

    Got more blood work back. My T4 is still slightly low, but my T3 is now too high. It's so difficult to get thyroid levels properly adjusted. The high T3 probably accounts for my occasionally elevated heart rate (even when just cruising in the water), constant hunger, and absolute heat intolerance. And perhaps this is why bikram has seemed so difficult lately. All other levels are normal now except for my RBC magnesium, which is still low. Work in progress ... One HUGE bonus of having a functioning thyroid gland is that I do not seem to be particularly gluten or lactose intolerant anymore.

    Summer swim practices start today! And I have a Referee clinic scheduled for tomorrow night. I really have no interest in being a referee (perfectly content to S&T), but our team is in dire need of more Refs. And since I try not to make a habit of being a selfish b*tch, I let myself be persuaded to attend.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -06/02/11

    by , June 1st, 2011 at 02:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 200 3:30
    1 X 100 -

    1 X 200 kick followed by 100 easy swim

    10 X 50
    odd: blocks- 25 sprint/25 easy
    even: 25 easy/25 build to race finish

    10 X 50 kick 1:15
    #3-6-9 are fast

    1 X 100 IM 2:00
    1 X 100 stroke 2:15
    1 X 100 free 2:00
    Three times

    1 X 50 fast 1:30
    1 X 100 fast 3:00
    1 X 150 easy 3:00
    Choice. Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  15. Decisions...decisions....

    by , June 1st, 2011 at 12:50 PM (Year Three: The Road Back)
    So, today's workout was another one that I had recycled from a few weeks ago - with there being no coach on deck and all. My lane mates did not object, so here's what we did:

    400 Warm-Up
    3 x 200 Kick on 4:00 (easy/hard by 50)
    6 x 150 Speed Play on 2:30 (h/e/h, e/h/e, all h, repeat)
    1 x 100 Easy Free on 2:00
    8 x 50 Free on 1:00
    6 x 50 Free on :55
    4 x 50 Free on :50
    1 x 50 Free ALL OUT - got :35 (ugh!)
    450 Cool-Down
    Total Yards - 3400


    I must say, I felt lousy the entire swim. The 150s were really rough - no speed and dead legs. The 50s were slow - hard to go under :40. And, the all out.... :35?! Ugh! This was definitely not the result I wanted. Here's the thing though. I've been doing the 60-day NFL Training Camp challenge on the Wii. I'm right around Day 40 - and I can definitely see improvement in my leg and arm muscles (i.e. I see muscles ). But... I'm dead tired - all the time. Between swimming and the challenge workouts, my body feels shot. I don't swim the way I want to AND I don't lunge/jump/squat/etc. the way I want to.



    There's the background. Here's my issue. My next meet is not until July 2nd - two weeks after I would finish the entire 60-day challenge. I'm sure that my body would recover during those two weeks. (Note: "sure" means "I hope") I don't want to stop doing the 60-day challenge because I'll feel like a quitter. Yet, swimming is my focus. So... which is more important? Suck it up in the pool and do the best I can under the circumstances realizing I'm building muscle that will (read: should) make me faster when I compete -or- lay off the high intensity challenge workouts so I can feel like a better swimmer now? There's my debate in a nutshell. Knowing me, I'll probably stick out the 60-day challenge and hope for the best. But... as I get farther into the challenge and the workouts have gone from 30 minutes to 45 minutes.....



    Any advice?


    There's my ranting and raving for today. Enjoy your swims! (I'm hoping for a nap. )
    Categories
    Swim Workouts
  16. Wednesday, 6/1/11

    by , June 1st, 2011 at 10:48 AM (A comfort swimmer's guide to easy swimming)
    Did a double today.

    AM swim in Elko
    SCY
    Warm up
    300 swim free
    300 pull w/p&b
    200 kick on back

    Main set
    10 x 200 20 sr
    odds back, evens free

    Cool down
    100 easy

    PM swim in Boise with 2 friends
    SCY
    Warm up
    200 swim
    200 kick
    200 pull

    Main Set
    4x through w/1 min rest between rounds
    1 x 100 free/1:30
    - ave 1:15
    2 x 50 back/1:00
    - ave 41
    4 x 25 fly/40
    - ave 17

    Cool down
    200 easy

    Total: 2000 yards

    Total for day: 4900 yards

    Updated June 1st, 2011 at 08:34 PM by poolraat

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    Uncategorized
  17. Wed Jun 1st, 2011 LCM

    by , June 1st, 2011 at 10:44 AM (Ande's Swimming Blog)
    Wed Jun 1st, 2011 LCM

    Have another training interruption between
    Sat Jun 11th & Sun Jun 19th
    going on an Alaskan Cruise for my parents 50th
    Think the ship has an exercise room and several pools, hope to keep the feel

    Subscribe to Ande's Swimming Blog


    WEIGHTS
    quick one, just 1 warm up set 1 training set on
    lat press, lat pull, bench, leg press

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove 6:08ish
    wore B70 training jammer
    swam with nate & todd
    beside chris, marcio, tyler, Brandon, Larry & Jim


    WARM UP LCM
    assigned 3 x 400
    did 2 x 500 plus another 150

    Main SET: LCM

    5 x 100 k fast on 2:30 best ave
    did no board fl k, led my lane
    went 1 - 4 push 1:26, 1:24, 1:24, 1:23,
    #5 dove 1:18

    200 easy

    5 x 100 fr fast on 2:30 best ave
    led my lane
    went 1 - 4 push 1:10, 1:09, 1:08, 1:08,
    #5 dove 1:05

    200 easy

    4 x 300 on 4:30 desc
    done 100 fr 100 im, 100 fr

    8 x 50 on 1:00
    odds 1 fl bk, 3) bk br, 5) br fr, 7) fr fl
    evens 4 breaths

    50 fr fast
    roll start
    went 26

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    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
    Categories
    Swim Workouts
  18. Wednesday, June 1, 2011 5:00am

    by , June 1st, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    200 Free Pull
    100 Kick

    3x thru:
    Swim w/ short fins
    2 x 25 Free w/ SDK to middle @ :35
    1 x 50 Free w/ SDK to middle @ 1:00

    100 Free

    2 x 300 Free Pull @ 4:00 (3:25, 3:15)

    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 75 Fly @ 1:10
    2 x 25 Fly @ :30
    1 x 50 Fly @ :50
    2 x 25 Fly @ :30
    ------------------
    2000 Yards 45 minutes
  19. Wednesday Workout

    by , June 1st, 2011 at 08:43 AM (Pete's swim blog)
    Free is improving a lot. I'm still catching out too far with my right hand and not pulling directly under my shoulder. Left side breathing is getting better and my stroke overall is more balanced.

    LCM

    400 Warm up
    200 Kick down/Drill back
    200 Worst stroke down/ Best back
    100 Easy
    400 Free

    300 Kick
    3 x 100 Free down/Fly back
    2 x 150 IM
    6 x 50 Free

    300 Pull
    3 x 100 Free down/Back back
    150 IM
    3 x 50 Free
    150 IM
    3 x 50 Free

    300 Kick
    150 IM
    3 x 50 Breast
    300 Pull
    150 IM
    3 x 50 Free

    200 Cool Down

    (5100m total)
    Categories
    Swim Workouts
  20. Day of drills, I am so uncoordinated

    by , June 1st, 2011 at 07:26 AM (Mixing it up this year)
    I just got my evaluation from Dr. G. back and desided to work on the drills he recommended. I am so uncoordinated at some of these.

    I can't believe I got the milage in today with all the drill work. Probably due to the use of the fins.

    500 Free
    10x50@:05R Free kick w/fins arms at side rotate from hips slowly, catch breath on every side
    10x50@:05R Free w/fins one arm at side other bent above surface, rotate with hips to breath (don't know if I was doing this one correctly)
    10x50@:05R Free w/fins & snorkle reverse catchup drill catch up is when both hands are at the hips (totally uncoordinated on this one because I am so used to catchup in front)
    10x50@:05R Free w/fins & snorkle watch hand entry and pull pattern, establish good catch and then pull straight back
    300 Fly kick w/fins from upper abs
    200 Free easy

    Total 3000 meters
    Categories
    Uncategorized