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  1. Mid week #5 of 6 almost there

    by , January 4th, 2012 at 05:43 PM (Chowmi's Blog)
    Yours truly is looking to move up from #122 of #194 50 free entries at the Austin Grand Prix. I knew i'd be around the midpoint with a LCM qualifying time; I expected lots of SCY and bonus entries for this event, it is the 50 free after all.

    This week is the week to determine what needs to be done - next week is too late to make any final tweaks. So, time to put on the brakes! Only REST will help me now! Plus some fine tune sprint to keep up my senses.

    I am so busy at work and have 2 major reports due - I will earn (or rather, complete the work for) about 1/3 of my 2012 projected annual income in the next 3 weeks, which is great, but you see how it is that swimming is 3rd, and revolves around my life and work! To factor in this stress, and I am reviewing my regular case load at night - it is quite ironic that to even just get to Austin, I am essentially going to get there on fumes. I've just got to have the muscle-snappiness to be ready on race day, and putting in "full workouts now" will just put me over the edge.

    So to recap:

    Sun, 01/01 50 free for time;

    Mon, 01/02 - drill and crown on back tooth - I need 2-3 days to recover from this! Easy swim, about 800 total.

    Tues, 01/03 OFF

    Wed, 01/04 (today)

    500 warm up

    6 x 50

    4 x 25 kick fast
    100 easy

    4 x 25 pull fast
    100 easy

    4 x dive 12.5 to full 25's sprint; work on breakout and set up to drive forward with speed
    misc. easy swim

    4 x 25 with Speedo Blue & Orange fins working on driving from the core and not collapsing, and not relying on flailing arms and legs (avoid sprinting & collapsing)

    easy swim

    The End

    Crystal Ball says:
    Keep taking it easy. Must get work done!
    Plus plan for 2 birthday parties. Sadly, not my own. But happily, one big gift is a Great Wolf Lodge visit! But sadly, I would have to chaperone. I think it would be fun to get several masters swimmer friends and go to GWL!

    One sprinty swim day
    One light vasa day
    One flex or off day

    Yours truly lost that mysterious anvil weight and is back to where I started - 139 today. I think a continued reasonable eating plan with no real weight loss is the best plan from here on out. Surprisingly, I feel great. Really strong, relative to recent years. If you asked me how much I weigh and I didn't know, i'd swear I was right at 135.
  2. Sarasota Y Sharks Masters 5:30 AM Workout -01/05/12

    by , January 4th, 2012 at 04:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 400 7:00
    4 X 100 1:45
    Two rounds

    1 X 300 IM 5:45
    4 X 50-1 of each- 1:15
    1 X 200 IM 3:50
    4 X 50-1 of each- 1:15
    1 X 100 IM 1:55
    4 X 50-1 of each- 1:15


    1 X 100 swim -

    5 X 100 kick 2:10
    1 X 100 swim

    9 X 100 free
    Alternate 1:30 1:20 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Back on it 1/4/12

    by , January 4th, 2012 at 12:23 PM (The Labours of SwimStud)
    So Sunday I did 50 x 100 on 1:40 year I'll do all 100 but I had to get out early this year.

    Today I went to the pool with my new Swim-chute that Santa gave me.

    Warm Up
    600 Free/Back by 50
    10 x 50 K 1:30 I got my kicking technique down a bit better in the back half.
    4 x 150 3:15 as 50 fulcrum, 50 stick catch-up, 50 swim. I kept this easy but naturally built the swims over the duration of the set.

    5 times through:
    4 x 25 :30
    rest 1min
    1 x 100 strong 3:00
    The first time with chute was a discovery swim and my 25's were not great. After that I found my rotation connecting really well and using my body to power the swims and I was getting some ~:20's which I was happy with. I think my best 100 was about maybe next time I'll do 4 rounds and rest more before the 100.
    3times through:
    4 x 25 K :30 with fins u/w except for breaths did them 2 x FR, 2 x FL
    1 x 100 Kick with board no chute.
    So it may have been overkill with the chute but I was also discovering how to use the chute. I found the "leash" bothersome around my feet and it took a bit of a while to overcome the distraction...anyone have any tips for chute placement to avoid foot tangles?

    300 Fin Kick FR/FL by 50's
    300 EZ FR

    I can feel it in my shoulders now...and that was without paddles.
  4. Tuesday, 1/3/12

    by , January 4th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    I was a bit tired and sore. This started out like it was going to suck, I felt like I was dying on the 1st set, but after that set, the rest of the workout went really well!

    Warmup (900)
    500 choice did 1/2 free and 1/2 back
    100 kick on back – 100 pull free w/buoy only – 100 drill 1 arm and fist, free & back – 100 swim free, build

    Main Set #1 (700)
    Repeat 2x
    Continuous swim
    100 easy free
    25 FAST stroke
    75 easy free
    25 FAST stroke
    50 easy free
    25 FAST stroke
    25 easy free
    25 FAST stroke
    did fly for stroke 25's on round 1 and back on round 2, the fast 25's weren't very fast but faster than the free so I guess it was ok.
    took about 30 sec rest between rounds

    Main Set #2 (900)
    9 x 100 free; 3/1:40, 3/1:35, 1 min rest, 3/1:30
    went 1:20-21 on #1-6, then 1:22-1:24-1:24 on #7-9

    Kick Set with fins (300)
    6 x 50/1:30
    25 UW SDK/25 surface kick in streamline.
    Did UW SDK both on back and face down, surfacing at the flags, on 2nd 25 alternated flutter and dolphin
    times were 40-45

    Warm Down
    100 easy free

    Total: 2900 yards
  5. Wednesday, 1/4/12

    by , January 4th, 2012 at 11:45 AM (A comfort swimmer's guide to easy swimming)
    Solo, SCY
    (basically a shorter version of the workout Kristilynn did today)

    Warmup (800)
    300 swim free & back
    200 flutter kick w/board & snorkel, build
    200 pull free w/paddles, buoy and snorkel
    4 x 25 @ :30 IM order

    Main (1700)
    2 x 25 @ 5sr #1 stroke, #2 free
    2 x 50 @ :10 sr #1 stroke, #2 free
    2 x 75 @ :15 sr #1 stroke, #2 free
    2 x 100 @ :20 sr#1 stroke, #2 free
    1 x 100 IM @ 2:00
    1st round stroke = fly (half of 50, 75 & 100 was 1 arm fly); 2nd round stroke = back

    5 x 100 back @ 1:45

    Cool down (400)
    2x(50ez, 50 kick, 50 drill, 50ez)

    Total: 2900 yards
  6. Zone 3: A very painful zone

    by , January 4th, 2012 at 11:35 AM (Random Nonsense)
    Team Practice SCY - No one on my send offs
    Warm up
    - 300 swim
    - 150 kick w/fins
    - 300 swim
    - 150 drills
    Main Set
    - 2x400 on 6:30 broken at the 200 for 15s; #2 80%
    -- 2:12/2:22; 2:11/2:19
    - 100 back recovery
    - 4x200 on 4:00 broken at the 100 for 10s; #2 90%
    -- #1s (3,2,3,5), #2s (5-6)
    - 100 kick recovery
    - 4x100 on 2:00 broken at the 50 for 5s; #2 100%
    -- 29/31, 28/30, 29/31, 30/33
    Cool down
    - 300 ez

    There were supposed to be 8 100s for the pattern spotters. Given the intervals, it was a 75 minute workout, which I did not get in the pool early enough to finish ... and I blew up on #4.

    I didn't really understand the 80,90,100 progression on the back half of the broken swims and what the front half was supposed to be, so I pushed the front half and dialed back the back half some.

    The second 50 of the broken 100s were 100% effort, but with only 5s rest, weren't that close to the first 50. My goal was to break 30 4x and call an end to the set. Attempting to break 30 on the second 50s probably resulted in me blowing up and not breaking it on the 4th 100. I was really really hoping to break 30 four 50s in a row.

    Very good set for me.

    During the 100s the coach came down and asked if I was going to finish, and I told him no. He said Wednesday's are going to be distance day going forward, which I thought was funny but knew he actually meant the workouts would be closer to 4k than our typical 3k, not that is would actually be distance focused.

    Zone Reference:
  7. 01.04.12 - Wednesday workout: 2 x 500 fly and more!

    by , January 4th, 2012 at 09:44 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~83. Wore drag suit but dropped it quickly. We did 3000 yards of fly including 2 500s. Good thing is that the fly is on an pretty long interval and meant as recovery (did I really say that?). After the 125 on 1:30, we immediately pushed off on a 500 fly which sets up a nasty mental battle. After about 100 yards, it really does feel better. Just seems like forever before you get to 20 lengths. I think we held a 1:35-1:40 pace for the distance fly.

    The total yardage was a little higher than we normally do as well. But the 5800 yards has me ahead of my GTD pace of 750 for the year. Hopefully I'll be able to keep that up.


    400 Warm up

    2 Times through
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:50
    * 100 Fly - 2:00
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:45
    * 200 Fly - 4:00 (dropped drag suit)
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:40
    * 300 Fly - 5:00
    * 25 k - :40; 75 Pull - 1:10; 25 Bk/100 free - 1:35
    * 400 Fly - 7:00 (did 350 first time through)
    * 25 k - :40; 75 Pull - 1:10; 120 free - 1:30
    * 500 Fly - 9:00
    * 50 Easy (Skipped second time through and went straight to cool down)

    100 Cool down

    (5800 Total)
    Swim Workouts
  8. Day 3 and this is kicking my &$%)

    by , January 4th, 2012 at 07:45 AM (Mixing it up this year)
    Sprinting is hard. Actually I think I did better today than yesterday. My kick is still seriously lacking power but it will get better.

    3x(100 swim, 100 kick, 100 IM sub back for breast)
    6x50@1:00 free w/fins odd 25 shooter/25 easy free even 25 easy free/25 shooter
    Shooters are much easier with fins
    4x25@:30 fists free
    4x25@:30 build free

    4x50@:50 free
    4x25@:30 free kick w/board made first 2
    4x50@1:00 back made up the loss from the kicks on the first one
    4x25@:45 back kick (I couldn't make :30)
    1:00 VK :15 AFAP & :45 easy(not so easy for me)

    4x75@1:30 free last 25 100 pace (held 1:00 last lap felt really strong on both sets like this)
    4x25@:35 shooters (I did the dolphin as far as possible then easy free goal was to get beyond the first red line which is the 15m mark for the other direction)
    4x75@1:30 free last 25 100 pace
    4x25@:35 shooters
    1:00 VK :15 AFAP & :45 easy

    200 easy free w/snorkle

    Total 3000 yards

    I have learned that I float really well. It is actually hard for me to stay under water for long distances. Someone commented during my 1500 that it looked like I was using a pull bouy. That is my challenge to kick better and stronger too.

    Ended my day with my upper body weight routine from Saturday. Not sure waht I will do for the lower body with my lower back and knee issues I need to be careful. I may do that on my Compex Muscle Stimulator.

    Updated January 4th, 2012 at 09:35 PM by Donna

  9. Downward facing... doggone my shoulder's tight!

    by , January 4th, 2012 at 12:45 AM (Alex's swim journal)
    Beware of canine motif in today's entry. This was a day for the dogs! Opened the day with a visit to the vet with Sparky, who has had all sorts of issues lately, but was given a clean bill of health (wish I could say the vet's bill was as clean--ouch!). That's the good news. Closed the day with a yoga pose that many are familiar with and that I have used in the past to simultaneously loosen up shoulders, hams, and calves: the Downward Facing Dog pose. Here it is if you're not familiar:

    I used to think it was called that because every time I put my body into this position Sparky would appear--upside down and face to face. No sense of personal space, but it's all cool, we love him anyway. Today the pose was not comfortable; left shoulder still cranky, and basketball with the sixth graders today after school was not helping.

    Cold is pretty much gone, but my swim came very late in the day... time enough to cool down and tighten up after basketball; so it wasn't that great. 2K (2200 SCY) in 40 minutes:

    4 x 250 (200 hard/50 easy)
    5 x 150 (100 hard/50 easy)
    250 recovery (breast, easy free)
    4 x 50 on :50

    Really didn't have a warm-up, probably not good, I know, but that's why we have ibuprofen, right?

    I was under some time constraints as I didn't get into the pool until about 45 minutes to close. 200s in 3:15-3:17; 100s really slow (1:32-1:37), but I was feelin' tight and uncomfortable at that point.

    I'm callin' it a night! I'll have to save my musings on Dante's Paradiso 3, nineteenth-century painting, and swimming in Lake Michigan for tomorrow.
  10. Tuesday, January 3, 2012 5:00am

    by , January 3rd, 2012 at 07:54 PM (Fast Food Makes for Fast Swimming!)
    I took a look at PWB's new workout forum, and got this idea for today's workout from his "ladder land" set.

    [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Push the Frees on the way up/cruise IMs up.
    Fast on the IMs on the way down/cruise frees down.

    100 Free @ 1:15 (1:06)
    200 IM EZ@ 3:00 (Drill on the fly) others full stroke
    300 Free @ 3:45 (3:28)
    400 IM EZ @ 6:00 (Fly 25 Drill, 25 Swim, 25 Drill, 25 Swim) others full stroke (was 5:20)
    ** (insert wussy modification here)
    300 Free @ 4:00
    200 IM Fast @ 3:00 (very tough, 2:29)
    100 Free @ 1:20

    12 x 75 Free Pull @ 1:00 (:51-:54s)
    3500 Yards

    **If you took notice, I skipped the 500 Free, and 400 IM on the decline side of the ladder. I wasn't sure what kind of timeline I was on, and didn't feeling like killing myself after my 9000 yard day yesterday. Plus I need to do more longer swims as well...this set told me that. I think PWB's practices are harder than they look on paper.
  11. Lunchtime LC swim

    Today was a special treat—a LCM swim in the middle of the day. Usually the only lc hours are 6-9 on weekday mornings, but the pool was closed during those hours today due to temps dropping below 30 last night. Instead, it opened at 11, and was set up long course—probably at the request of one of the visiting teams, Delta State, who was working out at that hour. I arrived at the pool around 11:30, chatted a bit with the Delta State coaches, who were very friendly, then hopped in one of the empty lanes for the following gentle workout:

    1000 warmup (400s, 200k, 200p, 200dr)

    5 x 200 FR @ 3:45, odds pull, evens swim [held these at 3:15-2:20]

    5 x 100 BK/FR halfsies @ 2:05 [descended 1:55 > 1:40]

    200 warmdown + play

    In the warm pool under the strong midday sun I forgot what a cold day it was. Getting out I was reminded—temps only got into the mid-40s here today, plus there was a brisk wind. Hurray for swim parkas!

    In the locker room I met a visiting masters swimmer from Germany. I had noticed her in the next lane clipping off 1:30s on some longish freestyle swims. We talked about Worlds in Italy next summer—she’s made her reservations for the meet already—and about IGLA champs in Iceland, and about the ups and downs of training as masters athletes. I liked her and hope to see her at the pool again soon.

    Delta State facts: The Statesmen and Lady Statesmen (why do colleges give their women’s teams such awful nicknames) are a DII program from Cleveland, MS, and their colors are dark green and white. The Fighting Okra is the university’s unofficial mascot. They heard about the PCB pool from other coaches at nationals last year. They’re not planning any open-water training sessions while they’re at the beach, at least not after today’s cold weather. Three Lady Statesmen who retired to the locker room early report that drylands have been brutal during this training trip. They have a sweet 50m pool back home, but it’s indoors.

    In beach news, yesterday I was a little concerned to see a couple of man-o-wars washed up on the sand. But I only saw 2 in a long beach walk, and today I saw none, so maybe we won’t have an invasion of the little beasties. If all looks clear tomorrow I might opt for the gulf over the pool, even though the water temp has dropped a bit and is now in the high-50s.
  12. Tuesday, Jan. 3

    by , January 3rd, 2012 at 04:32 PM (The FAF AFAP Digest)

    RC and ankle exercises
    HS hi row, 140 x 1 x 8, 150 x 3 x 8
    leg extension, 100 x 4 x 8
    deadlift, 135 x 3 x 8
    push press, 60 x 3 x 10
    explosive leg press, 290 x 3 x 12
    rear felt fly, 85 x 2 x 8, 100 x 1 x 6
    med ball slamming, 5:00
    extreme angle isometric squat, 3:00


    Warm up & Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar
    evens = single arm

    10 x 25 breast dolphin with wiffle ball under neck
    50 EZ

    5 x 100 backstroke kick w/fins @ 2:00
    -- by 25s: 6 SDK, 8 SDK, 8 SDK, shooter @ 100 pace
    -- around 1:00 on all of them
    -- did not increase from 8 to 10 on 3rd 25 because that would be an entire length with an easy speed fin kick

    100 EZ

    Speed Set:

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00

    1 = fly, 23 mid
    2 = flutter kick w/board, high 23-24 flat
    3 = 25 dolphin kick w/board, :5 break at 25, and 25 back shooter, high 20-21 flat

    repeated order on second round:

    4= 24 flat
    5 = high 24-25 flat
    6 = 21 mid

    50 EZ

    Total: 3150


    Random thoughts:

    1. The deadlift didn't bother my elbows. But I was still cautious and started at a low weight. I think I will deadlift just 1x week since it's such a taxing exercise and very methodically increase weight to let the joints adjust.

    2. I tried the push press for the first time in a long while. I love this explosive exercise. But the thing that seems to bother my elbows most is cleaning a weight from the floor, which you have to do to start this exercise. So I may not increase weight until the elbows are fully healed.

    3. From now on, I will only do explosive leg press rather than working on increasing max weight. The power aspect seems more valuable.

    4. I was tired the back half of that sprint set. Hence, the times falling off somewhat the second round. I lost some sprint conditioning in December with the taper and post taper workouts. I'm sure I'll bounce back in a couple weeks.

    5. I may finally go to bikram tomorrow. I've been waiting until the cold improves b/c breathing is essential for bikram.

    6. I need to do some more hypoxic backstroke work after ignoring it all fall.

    7. Gonna be tired after today. Need to look for my compression tights.

    8. I ended the year with 331 miles. Not bad considering I had three long tapers, a major vacation and some missed training due to illness. Of course, much of those miles are recovery and drill work.

    9. I had a recovery drink and energy bar after weights while driving to the pool. Not sure I ate enough breakfast or lunch because I got hungry while swimming.

    Updated January 3rd, 2012 at 05:02 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Tue Jan 2nd, 2012 LCM

    by , January 3rd, 2012 at 04:29 PM (Ande's Swimming Blog)
    Tue Jan 2nd, 2012 LCM

    Recently renewed my USMS membership for 2012 with TXLA / Longhorn Masters
    Don't have a team?
    Consider registering with TXLA / Longhorn Masters. especially if you're fast or fun

    Trained SCY yesterday, Mon 1/2
    but didn't blog was helping out wife, arrived 45 min late did
    4 x 75
    12 x 100 on 1:15
    every 4th IM
    800 something then got out, felt fried and tired from Sun but not sore

    Whitney Coached
    LCM UT Swim Center: main pool
    6:30 - 8:00 dove in 6:45
    wore Speedo endurance jammer

    Warm Up

    missed it

    Main Set

    2 rounds of:
    4 x 50 fl desc
    200 fr ned split
    4 x 50 bk desc
    400 fr neg split
    assigned 4 x 50 br, did br pull fl k or bk
    800 fr (R2 got out after 200)

    2012 Meets (I'm considering)

    March 30, 2012
    South Central Zones, SCY
    South Lake, TX

    April 25-30
    USMS SCY Nationals
    Greensboro, NC
    Order of Events

    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events

    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 6th, 2012 at 02:02 PM by ande

    Swim Workouts
  14. Recovery Day 01/03/2011

    by , January 3rd, 2012 at 03:47 PM (Workout Swimmer)
    Easy day today. Just sorta stretching it out.

    4 x 150 (100 free 25 back/25 breast)
    3 x 200 on 3:00
    2 x 500 pull, broken at the 100 for 5 secs, followed by an easy 50 after each (held around 1:12-13's)
    12 x 50, 2 on :40 (fly/free by 25) kick one on :55
    150 very easy
    Total: 2950

    Swam at Meyers with the lunch bunch today - got there exactly on time, and the three main buddies had gotten there 15 min early and were already into the main set. Would've been nice to have gotten the memo. Actually worked the first broken 500, and the 50's fly/free - that's pretty tuff on the :40 & doesn't leave much time to catch your breath, at least not for me.
    Air temp this AM was well below 30 F, so pool wasn't open until 8:30 - I figured I had the day off, why not just stay around the house & go at lunch - drove my superstar over however. Really concerned for him - he's a breaststroker & complaining of knee pain for the past 5 days. He's not been doing any breaststroke to rest his knee, but now his arms are dead tired. I think his coach specializes in over working the kids. Got an appt with the doc tomorrow to get a look see from the inside out. Sure hope its just a sprain & not a meniscal tear.
  15. Sarasota Y Sharks Masters 5:30 AM Workout -01/04/12

    by , January 3rd, 2012 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:15 4:30
    2 X 150 2:45 2:15
    2 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    8 X 50 kick 1:00
    1 X 100 swim

    6 X 250 free 3:45
    Negative split all six.
    Swim or pull.

    12 X 50 1:15
    Odd: easy Even: fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Monday, January 2, 2012

    by , January 3rd, 2012 at 12:46 PM (A comfort swimmer's guide to easy swimming)
    First swim workout of the new year. Was in Boise and worked out with my coach (she swam with me). Then we did a 1 hour spinning class.


    Warm up (900)
    400 Swim - 200 kick - 200 pull/scull by 50’s
    4 x 25/30 desc to fast

    Main Set (1750)
    4 x 50/50: Free - Strong
    1 x 100/2:00 smooth - dps
    1 x 200/4:00 back - strong
    1 x 100/2:00 smooth - dps

    5 x 50/50 free - Strong
    1 x 200/4:00 smooth
    1 x 500/30 sr, neg split
    1 x 200/4:00 smooth

    Kick (250)
    1 x 250 Moderate - Negative Split

    Warm down
    100 easy

    Total: 3000 yards

    Updated January 3rd, 2012 at 04:15 PM by poolraat

  17. Workin' the middle of my IM

    Solo swim this morning. Winter also showed up this morning. It went from being around 70 to the low 30's in two days. Moving further south is looking pretty good right now.

    200 IM drill
    200 bouy only
    200 kick
    200 IM drill

    2 x through
    8 x 50 bk/br w/10 @ 80%
    200 kick
    200 swim @ 90%
    4 x 25 sprint
    100 EZ
    --round 1 back on 200's and 25's
    --round 2 breast on 200's and 25's

    4 x 100 IM @ 1:40 descend

    4 x 50 @ 50 w/d


    On the 50's (bk/br) I tried to work my "new" turn. I can do it fine with my right hand reaching for the wall but still have troubles with my left side reaching. My turns aren't consistent enough to always end up with my right side reaching.

    BTW, Go Spartans!! I had to work yesterday but was able to rush home and catch the triple OT's.
  18. Workout 1/3/12: It's all about to change

    by , January 3rd, 2012 at 09:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK
    12 x 50's on :45
    - Every 4th Backstroke

    50 ez

    Go four times through:
    - 100 Kick
    - 150 Pull with Buoy
    (I did the first time through on 1:45, then 2:00 for the last three)

    50 ez into a 200 w/d
    (2300yds, 45 minutes)

    Pool temp is still up there ~85, so it is tough to get going. I got in after dropping my son off at school and before I go to work shortly.

    I am looking to increase my w/u's this year by tossing in some 50's - I think I will settle on 800-1000 as time goes on.

    I am still able to kick the 100's around 1:30-5, so I will look to increase the yardage there as well. I did the cycles FR/BK/SDK/FR kicking, then pulled FR/BK/FR/BK. I pulled the FR around 1:47, and the back around 1:58 - so after the first time through I just upped the time to 2:00.

    I was going to get another smaller set in, but I was just feeling hot and didn't feel like bothering with more. Now it is time to get a bit more serious and increase my efforts as I look to build in more yardage - pwb has offered some good assistance in this area.
    Swim Workouts
  19. 01.03.12 Tuesday workout

    by , January 3rd, 2012 at 09:12 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. Wore a drag suit until the timed 400 IM. Getting used to the drag suit again.

    400 Warm up

    4 x 100 IM - 1:40 (I did Fly/Br/Br/Free)
    400 Free - 6:00 (5:02)
    2 x 100 IM - 3:10
    400 Free - 5:45 (4:54)
    100 Easy

    400 Free - 5:30 (4:58)
    400 IM - 6:30 (5:55 - Fly/Br/Br/Free)
    400 Free - 5:15 (4:56)
    100 Easy

    400 IM Timed (5:37)
    50 Easy
    Went out at a very fast pace holding with Roger and Dave through 75 yards. Dave and I faded on the last 25 of the fly. Then, Dave dropped me on the backstroke . 5:37 isn't too bad for the end of practice.

    2 Times through
    * 50 Easy Kick - 1:10
    * 50 Hard Kick - 1:10
    * 50 Easy Kick - 1:10
    * 50 Hard Kick - 1:10
    * 50 Easy Pull - :50
    * 50 Hard Pull - :50
    * 50 Easy Pull - :50
    * 50 Hard Pull - :50

    150 Cool down

    (4800 Total)
    Swim Workouts
  20. Day 2 of my attempt to learn to sprint

    by , January 3rd, 2012 at 08:25 AM (Mixing it up this year)
    It was hard. I felt so slow, sluggish and uncoordinated, but I push on.

    I did get one surprise this morning the pool was long course not short course.

    600 free
    10x50@1:00 odds drill/swim evens kick/swim
    8x25@:40 shooters w/fins odds burst & cruise evens easy speed
    4x50@1:30 torque drill w/paddles
    4x100@:15R shooter then easy free off each wall
    Pyramid CNS Stimulation 50's
    10x50@1:00 AFAP breakout and 3,5,7,9,11,9,7,5,3,11 fast strokes & cruise
    100 EZ
    4x25@1:00 parachute & fins 15m dolphin then cruise
    4x25@1:15 paddles & parachute
    2x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    200 EZ w/snorkle

    Total 3000 meters