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  1. Sat., Dec. 17

    by , December 17th, 2011 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x (4 x 50)
    8 fly drills
    8 25 shooter + 25 nubber drill
    8 breast w/wiffle ball*
    8 free, kickoff back on turn**
    50 EZ

    * This was amusing. It took a few 50s to even get the hang of this drill. I wish there was a rubber band attached to the ball. Still, with my head down further, I got into a streamline more quickly.
    ** Bad breakouts. It'll take awhile to figure out exactly when to start spinning around.

    5 x smooth 200 IM w/fins @ 3:15
    -- drilled fly
    100 EZ

    Total: 3350

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

    Just another easy workout. But I enjoy drills and technique work.

    I woke up this morning with a very swollen ankle despite icing last night. Guess I sprained it ... At least I have the ankle brace from the last time I sprained it. This poses somewhat of a training dilemma. I had intended to focus on lower body work at the gym, but the ankle may restrict some of that. And I can't exactly kick hard with it either. Or do one legged yoga poses. I don't feel like doing much intensity right now anyway. Guess I'll have to be creative for a bit.

    Off to another high school swim meet, which means I'll be on and not off my feet. Teen Fort won the 200 IM and 100 breast last night after a week sick with the flu. Despite looking just like me, she's such a different swimmer -- all short axis, no SDK and a slower turnover. Funny how that works.
    Categories
    Swim Workouts
  2. A good meet today

    by , December 17th, 2011 at 04:57 PM (Mixing it up this year)
    My 50 Fly was awesome today. This was my second fastest time as a masters swimmer. The 50 back went well too. By the time I swam the 50 free went ok.
    Categories
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  3. Sprint? workout; training plan and goals

    by , December 17th, 2011 at 04:32 PM (Random Nonsense)
    Today was an experiment

    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    Main Set Sprint
    - 12x25 on :45 12.5 AFAP, 12.5 ez
    Main Set Kick
    -- 4x each 50 on 1:30
    - 25 sprint flutter kick/25 ez back
    - 50 overkick (12 beat kick, like 6/6 drill without pausing)
    - 50 Fast let kick drive the turnover
    - 50 overkick
    - 25 sprint dolphin kick/25 ez back
    - 50 ez back
    Cool down
    - 100 ez

    I didn't feel very torquey on the 12.5s and I think I should have.

    The goals of the kick set:
    - AFAP on the sprint kicks
    - over kick: put the focus on the kick without killing the legs
    - integrate the kick during the fast 50 by focusing on kicking as fast as possible with kick driving arm speed.

    Sprinters (or sprint knowledgeable non-sprinters), please let me know if that is not a very sprinty workout. I should have been reading Fort's pool workouts for these last 3 years instead of skipping that section. Oops.

    Training plan:
    - No periodization
    - Weekly break down: 2 hard aerobic, 1 speed, 1 lactate, 1 ez aerobic
    - 3 week taper
    - no ramp up (hard aerobic will not exceed 4k)
    - lift once a week
    - core twice a week
    - diet: no alcohol the night before morning workouts or competition days

    Goals:
    -- Feb SCY meet
    - 50 free: 23.99
    - 100 free: 52.99
    - 200 free: 1:57.99
    -- Zones shave and taper meet
    - 50 free: 23 low
    - 100 free: 50 mid
    - 200 free: 1:54

    Recent bests (Oct 2, 2010; same pool as Zone; not shaved/tapered/rested):
    - 50 free: 24.15
    - 100 free: 53.06
    - 200 free: 1:59.73

    I think I am in the best 200 swimming shape I have been in a while, thus the higher expectation for the 200 in Feb.
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  4. Saturday, December 17, 2011 11:15am

    by , December 17th, 2011 at 04:12 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ :55 (held :44-:45s)
    10 x 50 Kick w/ board @ :50 (held :45-:46s)

    This second part was tough, but I made it.

    5 x 200 @ 3:00 IM build
    • 200 Free (went 2:19)
    • 50 Fly, 150 Free (went 2:20)
    • 50 Fly, 50 Back, 100 Free (went 2:25)
    • 200 IM (went 2:27)
    • 200 EZ
    raced another guy in the pool, he did 50 Free vs. my 50 Fly.
    I placed 2nd. :28 vs. :29

    ------------------------
    3050 Yards

    Now time to be a good daddy and going to take my kids to see Happy Feet 2.
  5. Sat. AM 12/17/11

    I haven't posted in awhile and don't really know why. Apparently during the holidays time seems to slip away. This one this morning was painful for me. I assume the rest of the felt the pain also.

    10 min. choice

    2 x through the following

    2 x 100 on your best 100 time + 15
    2 x 25 kick @ 40 fast
    75 on your best 100 time
    2 x 25 drill @ 35
    50 @ 50 fast
    2 x 25 @ 45 fast
    25 EZ rest 5
    2 x 25 no breather @ 35

    3 x through the following

    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :07
    50 kick fast r:05
    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :05
    50 kick fast r:05

    3 x 75 @ 1:30
    --#1 fast kick/sprint swim/no breath 12.5 yrds
    --#2 fast kick/sprint swim/no breath 20 yrds
    --#3 fast kick/sprint swim/no breath

    6 x 25 w/d
    --odds perfect stroke choice
    --EZ choice

    3800

    I swam fast on the swims but the kick stuff was not very impressive for me. This was one of those workouts that I just had to grind through.
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  6. Friday, December 16, 2011 5:30pm

    by , December 16th, 2011 at 10:02 PM (Fast Food Makes for Fast Swimming!)
    I skip one morning masters practice and I'm getting messages on my Facebook page asking what happened?? WTH???

    I made up for it at the YMCA tonight though. Swam next to a fellow lap swimmer who is fairly regular there. I think I've got him convinced to join USMS and also sign up for the local masters meet in January.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull
    300 IM Drill
    200 Free Pull


    16 x 100 in 4 sets of 4 (no rest between sets)
    • 4 @ 1:20 (held 1:09s)
    • 4 @ 1:30 (held 1:08s)
    • 4 @ 1:40 w/ last 25 Fly (held 1:08s)
    • 4 @ 1:10 Pull (held 1:04/1:05s)
    Cooldown set:
    16 x 25 Free @ :30
    did 4 SDKs on each, then had 9 strokes per length on each, holding :18s

    --------------------
    3000 Yards


    Going to do another one of the P90X2 DVD workouts in a couple hours after the McDonalds digests a little bit. I know...my workout and food choices contrast each other slightly.
  7. my legs hurt

    by , December 16th, 2011 at 08:07 PM (Mixing it up this year)
    I can't believe my legs hurt as much as they do. The funny thing is that i didn't feel like I was doing anything strenuous at the time.

    1000 free broken 1,2,3,4,1,2,3,1,2,1
    500 free
    10x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    500 free w/paddles & bouy

    Total 2500 meters
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  8. Attempted Run, Friday, Dec. 16

    by , December 16th, 2011 at 04:31 PM (The FAF AFAP Digest)
    I was overcome by the urge to run this am. I don't think I've been on a trail run in 2+ years. I went out for my old 5 mile loop. At about mile 3, I twisted my ankle. It wasn't a bad sprain, but it is swollen. My floppy ankles apparently don't like trails. But I don't like treadmills; part of the joy of running is to be outside. Fortunately, Fort Son was home and I called him to come pick me up. I was going to hope on the bike, but ran out of time. I'm now out the door to S&T a HS meet. Cheers!
    Categories
    Running
  9. Sarasota Y Sharks Masters 5:30 AM Workout -12/17/11

    by , December 16th, 2011 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    During the holidays we will be swimming the first hour LC then moving to the SC pool to finish. Must exit the pool at 7:00.

    LCM
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:20
    1 X 100 swim

    3 X {3 X 100 free 1:45
    Descend in groups of 3

    SCY
    1 X 100 easy

    1 X 200 IM 3:30
    3 X 50 1:00
    Three rounds.
    50's: Round 1:fly 2:back 3:breast

    WARM DOWN: 4 X 50 easy 1:00

    4150 Y/M
    Categories
    Swim Workouts
  10. Workout 12/16/11

    by , December 16th, 2011 at 02:03 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    funkyfish 1000 pyramid base as follows:
    50 Kick on :60 (flutter with board)
    100 IM on 1:30
    200 Back on 3:00
    300 Pull with buoy on 4:00
    then back down the way you got up

    10 x 50 FR on :45
    - 25 drill/25 swim

    300 w/d and out
    (2200 yds, 35 min)
    --------

    Woke up today with a sore throat and feeling a tad crummy. Probably from swimming every day this week, a change from my usual 3-4 days per week schedule. I wanted something longer, and went with one of funky's ideas, adding some stroke-work in.

    I tried to descend on the way down, so my times for the pairs were: 44/46 (missed on the kick), 1:17/1:16 (by the hair on my chin), 2:39/2:33 (nice!), and I pulled the 300 at the u-turn at 3:38. All in all it felt good.

    Looking at the clock, and not wanting to do it a second time (lasy, I know), I decided on some 50's free with drills. I came in just on :40 on all, so not a lot of rest. The idea was to drill the first half, then increase turnover (~85%) on the way back thinking about the drill.

    Back to work tomorrow. I am still planning to watch (part of) the high school swim meet this afternoon. 20 years ago we didn't have a school team, just the town team. Now the kids can swim on both teams since the coach's collaborate. Some of the kids are my daughter's friends, and after hearing that they were told to sprint a 100 Fr from start to finish I need to check out what's going down. *creepy guy with stopwatch taking splits for kids that aren't his*

    Updated December 26th, 2011 at 11:15 PM by rxleakem

    Categories
    Swim Workouts
  11. Dec 16, 2011

    by , December 16th, 2011 at 12:52 PM (Canuck Countdown)
    177 days until Day 1 of the FINA World Masters Championships

    Thursday, December 15
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    800 warmup

    8 x (4 x 25 kick IM order) @ :35

    12 x (50 drill/25 swim) @ 1:30, rotate 75s of fly, back, breast

    2 x
    (3 x 50 smooth, 1 x 50 pace,
    2 x 50 smooth, 2 x 50 pace,
    1 x 50 smooth, 3 x 50 pace)
    all on :50, 1 minute rest at half

    8 x 50 EZ @ :50

    Total Distance = 4100 SCM

    Comments: the pace 50s were supposed to be 200 pace, so I wanted to hold :30-31s. Ha! Ended up holding :34-:35s! Brutal! It would have been OK if I was slow, but not tired; or tired, but not slow; but I was both.

    Tuesday, December 13
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Don't remember all of the workout, but I do remember doing the following set:

    3 x
    (25 swim/75 drill,
    50 swim/50 drill,
    75 swim/25 drill,
    100 swim)
    1 set back, 1 set breast, 1 set free

    Also, started a set of 25s as:
    3 drill,
    1 swim,
    1 FAST!
    Groups of 5 in IM order

    I was uninspired by this. Got out early.

    Total Distance = 3200 SCM

    Question: I am less than six months out from World Championships. I am essentially a pure freestyler, who can also put together a decent 100 fly. In your opinion, should I be doing sets of non-stroke drill?

    Personally, I'm OK with sets of 100 or 200 IM for conditioning, but that's about it.

    Sunday, December 11
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout. Felt good before I dove in, but even warmup was rough.

    Total Distance = 4000 LCM

    Saturday, December 10
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember the workout. However, despite having one of the worst nights last night since I first got sick (totally congested, sore throat, ear ache, etc.), I had a great workout.

    Total Distance = 4100 LCM

    Thursday, December 8
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    Didn't feel well enough to go.
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  12. Shadows flee... 2000 yards more

    by , December 16th, 2011 at 11:41 AM (Alex's swim journal)
    "Le tenebre fuggian da tutti lati, / e 'l sogno mio con esse; ond'io leva'mi"

    Dante awakens at daybreak only steps away from the top of Mount Purgatory: "the shadows flee from all sides and my sleep-dream with them." He arises to meet the new day... hungry for the climb and light on his feet.

    What a difference a day makes. Yesterday I was flying through my first 1000 yards at a pace I probably couldn't have maintained for more than 3-4 laps the night before. I guess the "Hard/Easy" thing imposes its will no matter what our own plans might be. I'm anxious to see what today in the water feels like. Maybe I should work the hard-day/easy-day into my schedule... how easily we forget basic principles!

    So easy for a distance guy, convert from running, just to slip into the water and keep swimming... forget about the workout, just keep the laps ticking by and see how far we can get in the allotted time. After the new year I guess I'll get back into something that looks more like a training routine.
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  13. High level training ideas for Zones; todays team practice

    by , December 16th, 2011 at 11:20 AM (Random Nonsense)
    Team Practice SCY

    Warm up (800)
    - 400 swim
    - 4x100 build
    Transition (300)
    - 6x50s odd fly/back; even drill/free
    Main Set
    - 4x75 on 1:00
    - 50 kick no fins
    - 4x150 on 2:00 descend
    - 200 kick w/fins
    - 4x50 on 40
    - 100 reverse IM
    - 2x150 on 2:00
    - 4x75 on 1:00
    Cool down (200)
    - 200 ez
    - 5 starts off blocks, streamline only

    Reading the workout initially, I thought it would be really choppy but it ended up being a solid aerobic workout.

    Training for Zones (target meet):

    Fort's committed to a meet checklist:
    1. Focus events
    2. Training program tailored to Focus events
    3. Goal times for Focus events
    4. Real taper, shave and fast suit
    5. Avoid trainning interruptions (vacations)
    6. Cross training plan aides swim training
    7. Diet Plan

    1. My focus events are the 50, 100 and 200 free for Zones and I am still thinking about goal times.
    3. I think dream times are 22.99, 49.99 and 1:49.99 respectively, but Fort recommended good, great and dream. I will think about the goods and greats more. At this point I think the dreams are just that.
    5. I have laid out my trips for the beginning of next year and I will be potentially out of the water for a week in January and a couple days in Feb, but that is it and I believe I can minimize the rest.
    6. I am lifting minimally now, and will continue with that plan to focus on swim training without introducing anything like tour de France length stationary bike rides.
    7. No drinking the night before morning workouts. Eat enough good food at dinner to fuel the next morning workouts.

    So the big variable right now is what to do about #2? I have 15 weeks of training left.

    The traditional approach would be large block of endurance, a block of quality and short block of race specific and taper (5, 4, 3, 3). I am worried that this approach is too boring and does focus enough on racing. It works for age groupers because they don't know any better than they have swim meets every week in HS to see progress and get some race work in.

    Quality and race specific are going to have a lot of overlap for me given my events, so a 3 week cycle, 2 endurance, 1 quality repeated until taper time might be an option.

    The easiest option as far as planning going and integrating it with the team practices would be cycling daily. Something like team practices in Jan 2 endurance 1 quality, Feb 2 quality 1 endurance and Mar 3 quality transitioning to 3 tapers. My solo practices would follow a similar pattern. I am leaning towards this approach and would ask that the we crank the endurance team practices up to 4k.

    My workout frequency will be 5 swims, 1 lifting, 2 core/week no matter what cycle.
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  14. FAST Fri Dec 16th 2011

    by , December 16th, 2011 at 11:12 AM (Ande's Swimming Blog)
    FAST Fri Dec 16th 2011

    Doubled yesterday but didn't blog 2nd practice, similar to the morning but did more on 1:10, swam over 8k yesterday

    [ame="http://www.usms.org/forums/showpost.php?p=256434&postcount=1731"]Swim Faster Faster[/ame] went over 300,000 views today!



    Subscribe to Ande's Swimming Blog
    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore FS II legs
    trained with Korey & David Van Dam
    beside Tyler Tod, Ned, Keith and Katie



    Main Set:

    40 x 100's on 2:00
    5 easy
    5 fast best average
    didn't do so great on the fast best average
    held 59 - 1:03's

    100 easy

    100 fast from a dive
    went 55

    Updated December 16th, 2011 at 02:20 PM by ande

    Categories
    Swim Workouts
  15. 12.16.11 - Friday workout

    by , December 16th, 2011 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~83. More fly today but regulated a bit with the up/downs. Had some good hard 50 frees today. Went :28 off a push on one... :30s for the others. The 200 in the middle of the workout had us kind of scratching our heads. Might have been there for active rest. I tried to go 2:20 but I was still a bit worn out from the hard 50s and made 2:25. Dave and I went at it hard on the last 4 100s. Since the up/down was saturated from backstroke, we did 100 br, 75br/25fr, 100 br, 75br/25fr on 1:40. We were making the 100 br just under 1:30 and the 75/25 at about 1:25. On the last one, I pushed a little harder and built a body length or two at 75 yards knowing Dave was going to be coming for me on the 25 free. As I took my second breath off the wall, I saw him cranking his arms up... it was ON! It's amazing how quickly I started losing distance but in the end I had enough lead to hold him off. Good to get a win every once in a while. Especially since Dave had been beating me to a pulp all practice long. We made 1:20 which I doubt I would have done on my own. Nice to have competitive teammates to drive you sometimes.

    SCY

    500 Warm up

    8 x 100 - 1:30 (:10) Up/Down fly (0, 1, 2, 3, 2, 1, 2, 1 fly lengths)
    4 x 100 - 1:40 (:10) Up/Down fly (2, 3, 4, 3 fly lengths)
    8 x 50 IM Order - 1:00 Easy/Hard (last 50 - :28)
    50 Easy

    8 x 100 - 1:40 (:05) Up/Down Kick (0, 1, 2, 3, 4, 3, 4, 3 kick lengths)
    8 x 50 - :50 (easy/hard) Hards were :30-:31
    200 Free - 3:00 (2:25)
    4 x 100 - 1:40 (:10) Up/Down back (0, 1, 2, 3)
    4 x 100 - 1:40 (:10) Up/Down breast (4, 3, 4, 3)

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  16. Thursday, Dec. 15, 2011 5:00am & 6:00pm

    by , December 15th, 2011 at 10:57 PM (Fast Food Makes for Fast Swimming!)
    Morning swim:

    Warmup
    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    3 x 300 Free @ 4:30 (went 3:40ish)

    3 x 200 Free Pull @ 3:00 (went 2:19ish)

    3 x 100 Free @ 1:30 (went 1:08ish)

    6 x 50 Kick w/ board @ 1:00

    -----------------------
    3100 Yards

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

    P.M. Workout:

    Warmup
    200 Free
    100 Kick on back
    400 IM Drill

    6 x 50 Free @ :45 (went :32s)

    4 x 125 Free @ 1:40 (1:28-1:30s)

    4 x 75 (50 Free/25 Fly) @ 1:20

    6 x 100 Kick w/ board @ 1:55 (went 1:40s)

    20 x 25 Free @ :25

    --------------------------
    2900 Yards

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

    I finally finished with putting up all my Christmas lights outside the house today after work. Lots of lights, hope I don't blow the breaker!
    Here's a link to the album of the pictures:
    http://www.usms.org/forums/album.php?albumid=303
    The Santa/Rudolph scene is a good one...sorry it's blurry. Made this on a sheet of 3/8" plywood, drew it out, drilled holes, and then poked the lights in place and stapled together. It's a lot of work, but has a good result.
  17. Thurs 12/15/11

    by , December 15th, 2011 at 07:58 PM (Chowmi's Blog)
    Here is the workout for the day. It was a very good day.

    SCM, Baylor Fitness Center

    500 warm up

    12 x 50 on 1 min
    50 back kick
    50 board kick
    50 easy free

    8 x 25's
    4 %'s
    4 variables

    Main Set:
    8 x 75 on 2 minutes
    2 rounds of 4
    1st 75 strong
    2nd 50 5 sec 25
    3rd 3 x 25 5 sec rest
    4th all easy
    round 1: 56 51 46
    round 2: 53 50 45

    Bonus Set:
    Was listening to workout group and joined them for this set:
    6 x 75 on 1:30
    12.5 sprint/12.5 easy
    12.5 sprint/12/5 easy
    25 blast kick

    4 x 50 smooth pull (no paddles) no interval

    6 x 25 shooters/UW with TYR burner fins fast on 45
    odd back
    even tummy

    Easy warm down here & there

    ++++++++++++++++++++++++++++++++++
    Today was a very good day. My goal was to go 45 (or 15 flat average) per 25 on a 75. That would be right at (or under) 30 for a 50 and right at (or near) 1:00 for a 100 (assuming I could keep up the pace, which today I probably couldn't. The wheels were starting to come off at the end of the last 25).

    +++++++++++++++++++++++++++++++++
    I am seriously thinking about a corollary to the "If you leave it on the floor, it is trash" to now "If you leave it out, it is not trash" in the context of dirty used kleenexs. I should make a certain someone use the dirty kleenex lying around, or else throw it away before allowing her to use a new one from the box. There is nothing (except diapers from non-solid food eatiing babies) more disgusting than picking up damp gelatonous kleenexes after your kids.
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  18. Workout 12/15/11

    by , December 15th, 2011 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    ** I used the [ame="http://forums.usms.org/showpost.php?p=256365&postcount=1"]Wed, 12/14, workout from Mojo Flyer[/ame] in the workout section of forum. I modified the times a tad, but it was a great mix of shorter distance stuff with some long pulls that sounded good to me. **

    w/u:
    200 FR/200 BK
    12 x 50 on 1:00 25 Kick/25 Swim

    Go Four times around:
    1 x 75 on 1:15 Free
    3 x 25 on :30 Stroke Fast (IMO)
    1 x 75 on 1:30 Stroke Choice Fast (Fly/BK/BK/Fly)

    1 x 100 on 2:00 Easy Free
    4 x 225 on 3:00 Pull Free (3rd one BK) with buoy
    2 x 50 on 1:00 25 Back 25 Swim

    250 w/d
    (3250 yd, 55 min)
    -------

    It has been nice getting into the water every day this week so far. I am still a tad sore from my drylands yesterday at lunch, and was looking for some shorter yardage sets with stroke to change things up. Kris' post from this week hit the spot.

    On the first set (which called for six rounds), I used the 75 free as DPS, and later to stretch out from the fast previous set. Held 50's on these. I then swam IMO on the 25's, and worked the stroke 75's - I have been trying to sneak more fly and back into my workouts since the Turducken feast last month.

    I shortened the time on the pull set, and hit around 2:40 on the FR and 2:53 on the Back - I did take a 15 second q-break before the last pull. I thought about finishing the strokes long and strong. I could only get in 2 x 50 at the end before warming down. (I have been doing 100 of the w/d as 25 skull on back, feet first, 25 underwater SDK, usually to flag; repeat)

    I think that I will do some technique/drill work tomorrow with some longer swims (might try one of funkyfish's grand pyramids) before watching the high school meet, then I am back to work for the weekend. It's been nice to have the weekdays off. I have juice for 3 more rounds of grape jelly that I have been procrastinating about finishing, probably do that tonight before I pick my daughter up from work.
    Categories
    Swim Workouts
  19. Thursday, Dec. 15

    by , December 15th, 2011 at 04:00 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    (even these bother my elbows)
    leg press, 270 x 3 x 12
    abductor legs, 100 x 3 x 12
    extreme angle steps ups (no DBs), 2 x 20
    extreme angle iso squat, 3:00
    lower back machine, 110 x 3 x 20

    russian twists on incline, 25 x 2 x 25
    reverse scoops w/plate, 25 x 2 x 10
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50
    bicycles, 2 x 50
    captains chair leg raises, 2 x 15

    15 minutes stretching

    ~~~~~ shopping interlude ~~~~~~~


    Swim/SCY/Solo:

    600 various

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

    20 x 50 shooters w/MF
    10 back 10 belly
    perfect streamlines

    4 x (8 x 50s)
    :30 between rounds
    8 x dolphin kick w/board & MF @ :50
    -- hold under :35
    8 x breast w/MF with long pullouts @ 1:10
    -- Note to self: keep elbows closer to body on recovery
    8 x flutter kick w/board & fins @ :50
    -- hold under :35
    8 x 50 free w/nose clip kicking on back off turn @ whatever

    100 EZ

    Total: 3200

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

    Took yesterday off. Felt like working out again today. But took it fairly easy at both the gym and pool.

    I think Speedo is right about incorporating more dolphin kicks on my 50 free -- more on the start on my belly and on my back off the flip turn. If I want to make this change though, it will require a major overhaul and changing the way I do freestyle in practice. I may have to swim the new style 50s slowly at first and then work up to race pace.

    I also need to start googling some rehab exercises for my elbows. I didn't want to start them before NE Champs, but I should now. I also found my tens machine and need to start using that. It's been at least 4 weeks now and I'm wanting healthy elbows again.

    I may go to yoga tomorrow. It's been forever!

    Fort Son has had the flu on his winter training trip and Teen Fort has been sick all week. I'm really hoping my flu shot works!
  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/16/11

    by , December 15th, 2011 at 12:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2/3 right.

    2 X 150 kick 3:20
    8 X 50 kick :55
    1 X 100 swim

    1 X 100 easy 2:20
    8 X 25 sprint :40
    Three rounds, choice.

    6 X 250 Pull 3:20

    WARM DOWN: 4 X 50 easy 1:00

    4900Y

    Updated December 16th, 2011 at 03:02 PM by RickMile

    Categories
    Swim Workouts