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  1. Sarasota Y Sharks Masters 5:30 AM Workout -02/09/12

    by , February 8th, 2012 at 02:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    3 X 100 1:40 1:30
    Three rounds, round 1 intervals left, 2&3 right.

    16 X 25 free :40
    Sprint 20 yards, no breath.

    1 X 200 kick 4:15
    4 X 75 kick 1:30
    8 X 25-half blast free kick/half easy swim :45
    1 X 100 swim

    1 X 200-50 stroke/50 free 3:30
    1 X 100 stroke 2:10
    4 X 25 stroke-fast- :40
    Three rounds. Break between rounds.

    1 X 150 free 1:50
    1 X 100 free 1:50
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  2. Workout 2/8/12: noon

    by , February 8th, 2012 at 01:51 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 Back

    2 x 200 FR Pull w/ buoy on 2:45 (2:20)
    2 x 150 BK Pull w/ buoy on 2:20 (2:05)
    4 x 100 FR Pull w/ buoy on ~ 1:30
    - Quarters strong, Kevin joined me on last two
    3 x 75 IM (no FR) on 1:20
    - Thirds strong
    1 min q-break into
    100 IM for time: 1:09.74

    225 loosen and out
    (solo @ Rec/2050 yds/40 minutes)
    ------------------------

    Got in for a lunchtime swim today, more of less to stretch out. The lane filled up to 5 during the time I was there, so intervals went out the window and I put more emphasis on effort. Happy with the IM time - haven't been under 1:10 in a week or so - still playing around with my breaststroke technique.

    Hope to sneak back tonight for a swim as things around the house will be quiet.
    Categories
    Swim Workouts
  3. Wednesday, 2/9/12

    by , February 8th, 2012 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    200 swim - free & back
    200 kick - free & back
    100 drill - 1 arm, free & back
    100 scull

    6 x 50/50 with paddles + fins ds3
    - 1-3 free, 4-6 back
    6 x 25/45 burst + cruise
    - 2 free, 2 back, 2 fly

    Main set:

    5 x 100/2:30
    All Free
    1= 25 fast / 25 build down to 50% / 50 ez
    2 = 35 fast / 15 build down to 50% / 50 ez
    3 = 50 fast / 50 ez
    4 = 100 @ 90% fast effort
    5 = 100 ez

    5 x 50/1:15
    All Back
    1= smoth dps
    2 = burst + cruise
    3 = 25 fast, 25 ez
    4 = ez
    5 = AFAP
    50 ez

    5 x 25/1:00
    All Fly
    1 = smooth dps
    2 = 4 strokes fast
    3 = 8 strokes fast
    4 = 25 ez
    5 = AFAP
    75 ez

    Kick with Fins:
    25 AFAP
    50 @ 200 pace/1:30
    50 @ 100 pace/1:15
    25 AFAP/45

    200 EZ


    Total: 2400 yards
    Categories
    Uncategorized
  4. Tuesday, 2/7/12

    by , February 8th, 2012 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up
    500 choice
    10 x 50/10-15 sr odds: pull build, evens : kick build
    8 x 25/30 burst + cruise

    100 ez

    Main Set:
    Broken 200's with fins, paddles, swim
    1 x 200/3:30 with fins neg split
    1 x 100 ez
    1 x 200 broken with paddles only: 100 - 10sr - 100
    1 x 100 ez
    1 x 200 broken swim: 100 - 10sr - 50 - 5sr - 50
    1 x 100 ez

    Warm down
    100 ez

    Total: 2200 yards
    Categories
    Uncategorized
  5. Wednesday 2/8

    by , February 8th, 2012 at 10:28 AM (The Labours of SwimStud)
    Warm up/Transition:

    200 swim
    200 kick
    100 IM drill
    100 scull

    5 x 50 free w/paddles @ :50-1:00
    5 x 50 torque drill w/paddles @ 1:15-1:30
    6 x 25 burst + cruise @ 1:00
    50 EZ

    Speed Sets:

    5 x 100 @ 3:00
    1 = 25 fast, build down to 50% + 50 EZ
    2 = 35 fast, build down to 50% + 50 EZ
    3 = 50 fast, build down to 50% + 50 EZ
    4 = 100 @ 90% + 50 EZ
    5 = EZ
    I messed this set up I didn't read it as 100 + a 50 I thought the 50 EZ was included int eh 100. Only when I got to #4 I figured out what I should have done, but it was still good.

    5 x 50 @ 1:30
    1 = smooth DPS
    2 = burst + cruise
    3 = 25 fast, 25 EZ
    4 = EZ
    5 = 50 fast @ 90%
    100 EZ

    5 x 25 @ 1:00
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = AFAP
    75 EZ

    5 x 25
    AFAP drag race from mid-pool w/race finish and cruise back
    full recovery between efforts
    100 EZ

    Total: 2750
    It was odd how my easy felt more smoother and efficient after all this speed work...I enjoyed this one.
    Categories
    Uncategorized
  6. 02.08.12 - Wednesday workout

    by , February 8th, 2012 at 09:30 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Wore my Nike jammer w/o a drag suit. Pool temp ~83.

    Felt slow today. Hopefully I didn't taper too late. Still got two days to feel better. Nothing really special today. Just warmed up and did some faster paced 50s and 25s.

    750 Warm up

    4 x 50 Pull - 1:00 (did these breaststroke)
    Rest
    4 x 50 Kick - 1:10 (2x fly w/ fins, 1x br, 1x fr)
    Rest
    4 x 50 Swim - 1:10 (3 x Br, 1 x fr)
    Rest
    Focused on keeping a better streamline on my br pullouts and taking a better angle to the surface.

    8 x 25 - :45 Hard (2x fly, 4x br, 2x fr)

    100 Cool down

    (1650 total)
    Categories
    Swim Workouts
  7. my idea of no swimming and resting

    by , February 8th, 2012 at 07:01 AM (Mixing it up this year)
    Unfortunately not swimming is not an option for me so I slept in for an extra half hour and went to the pool.

    This was just for loosening my back yet even that can be hard to hold back on

    500 free EZ yet I found myself trying to do a minimum of 5 SDK's off each wall
    300 free kick w/ zoomers once again easy but did keep a steady pace
    200 one arm fly w/zoomers

    Total 1000 yards
    Categories
    Uncategorized
  8. Draggin' an anchor...

    by , February 7th, 2012 at 11:16 PM (Alex's swim journal)
    So the love-hate relationship with interval 200s continues today... decidedly in favor of hate. I felt great after the 200 workout yesterday, but today... not so much so. I just wanted to get in and swim about 3000 or so, nothing hard, just enough to loosen up. The loosening never happened.

    I felt like I was dragging a freakin' anchor the whole time. Very fatigued, very tight, maybe a little dehydrated. I made it through 2650 (5 x 500 all around 9:00-9:20--crawling!--with recovery 50s using breast; cool down with some mixed stroke and kick drills, no board). And it felt like a struggle the whole time.

    I'm sure this is just the body enforcing an easy day after the hard intervals yesterday. We'll see how it goes tomorrow.

    WATER WARRIORS FITNESS EVENT: Got some good news yesterday after I blogged. I went online to check the Wisconsin Masters website and the results were in from our Nov-Dec fitness challenge, to see who could record the most yardage in any 14-day period during those two months. My 47,000 yards in the middle two weeks of November were good enough for first place in my age group! OK, ok, I know... I was the ONLY male in my age group... but, hey, I came with my game; can't win if you don't play!

    Take it away banana dude:
    Categories
    Uncategorized
  9. Tuesday, February 7, 2012 5:30pm

    by , February 7th, 2012 at 10:19 PM (Fast Food Makes for Fast Swimming!)
    NEW NEW NEW

    I just signed up for the Lake Washington Masters Meet, in Kirkland, WA on Feb. 19th. Kind of a last minute (for me) addition, but I'm pretty sure I'll be able to make it. My son is stable, and should remain that way.
    Anyway, I signed up for the 400 IM, 100 Fly, 100 Free, 200 Back, 200 Fly. Entered with my best times. Should be close enough.
    200 Back will be right after the 100 Free, but I'll be in at least the 2nd heat, and should have enough entries to bump me into the 3rd or 4th heat, so I should be fine.

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

    No A.M. swimming for me this morning or tomorrow morning...work 10 hour days scheduled and I have to get to work earlier.

    Tonight:

    Warmup:

    10 x 100 Free @ 1:30 (1:11-1:13s)

    1 x 500 Free Pull (check the 250 time, and beat it on the 2nd 250)
    (went 2:53 on first 250, finished @ 5:40 (2:47 2nd half)

    5 x 100 Kick w/ board @ Desc. Interval (2:00, 1:55, 1:50, 1:45, under 1:40)
    went 1:36, 1:37, 1:36, 1:34, 1:33)
    my legs were burning after this

    Work the IM parts, cruise free:
    4 x 75 IM Order (25 Stroke/50 Free) @ 1:05
    ~1:00 rest
    4 x 75 IM Order (50 Stroke/25 Free) @ 1:10
    ~1:00 rest
    4 x 75 IM Order (75 Stroke) @ 1:15

    5 x 100 Free Pull @ 1:20 FAST (1:01, 1:03, 1:04, 1:05, 1:04)

    100 EZ

    ----------------------
    3500 Yards

    I had to fight the big waves from the public swim half of the pool for the 2nd half of the workout. Dang boy scouts (all of them) came in and were driving the lifeguards nuts. I almost ran a few of them down when they came into my lane to chase down a ball. Most of the time I didn't see them till I was right on top of them, and once I saw one ahead of me, and poured it on to "get 'em". :devilman: <-- We need a Smily like this one.
    Kind of a big random mish-mosh of stuff tonight, but it still made me tired and sore.

    Updated February 8th, 2012 at 12:21 AM by jaadams1 (Added New Meet Info for Lake Washington Masters Meet)

    Categories
    Swim Workouts , Daily Practices
  10. 1 swimsuit, 4 venues

    This morning I had a nice sunrise swim at the PCB pool—all that was missing was the sun, which was hiding somewhere behind a misty sky that gradually lightened to a bleached-out white. Here’s what I did:

    1000 lcm warmup

    4 x (3 x 50 FR desc @ 1:00)

    12 x 150:
    1-3 FR/BK/FR
    4-6 FR/BR/FR
    7-8: 50 FR + 25 FL + 25 BK + 50 FR
    9-10: 50 FR + 25 BK + 25 BR + 50 FR
    11-12: 50 flutter kick / 50 dolphin kick / 50 flutter kick w/ fins

    200 easy swim

    700 kick, no fins, switching free/dolphin in a 11213141 pattern

    6 x 100 FR:
    1 @ 1:55
    2 @ 1:50
    3 @ 1:45
    Trying to hold all under 1:30

    200 warmdown

    Two good things happened today. I found an ART guy down this way whom I really liked, and who helped me out with the neck and upper back issues I’ve been having. (His reaction after checking out my lateral neck flexibility: “Well, that’s just TERRIBLE!” in a big booming southern drawl.) And this afternoon a NYC swim buddy arrived—woohoo! John and I swam in the gulf this afternoon and then played in the hot tub and lagoon pool at the complex where I’m staying. The lagoon pool is unheated, and so it’s about the same temp as the gulf—low 60s. We had it to ourselves. You can swim figure eights around its two islands!
    Categories
    Uncategorized
  11. Tuesday, Feb. 7

    by , February 7th, 2012 at 05:41 PM (The FAF AFAP Digest)
    Gym:

    30 minutes rehab exercises
    30 minutes stretching/foam roller/yoga

    Swim/SCY/Solo:

    500 various
    8 x 50 fly drills
    4 x (5 x 25 shooters w/MF) @ :35
    back, belly, right side, left side, twirling 360s
    8 x 50 breast w/MF @ 1:10
    50 EZ
    10 x 50 free w/fins, no breather, broken :5 @ 25 @ 1:10 (started at 1:00 but not enough rest)
    50 EZ

    Total: 2400

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

    Dull day of working out, but I had planned on 2 recovery workouts this week. And I needed one after yesterday's hard sprint set. Rehab exercises are deadly dull. Mr. Fort has a couple nagging injuries too, and is not running this week (biking instead). That's the worst part about being a competitive masters athlete -- the rehab crap you sometimes have to do to keep training and stay/get healthy.
    Categories
    Swim Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout -02/08/12

    by , February 7th, 2012 at 01:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 75 1:20 1:05
    4 X 50 :50 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    8 x 50 kick 1:00
    1 X 100 swim

    2 X 100 moderate 1:45
    3 X 50 fast 1:15
    2 X 100 moderate 1:45
    2 X 50 fast 1:15
    2 X 100 moderate 1:45
    1 X 50 fast -
    1 X 100 easy -
    All choice.

    1 X 200 IM 3:30
    4 X 50-1 of each- 1:00
    8 X 25-2 of each- :30
    Two rounds. Short break between rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  13. Tue Feb 7th, 2012 DIDN'T Swim

    by , February 7th, 2012 at 12:43 PM (Ande's Swimming Blog)
    Mon Feb 7th, 2012 DIDN'T Swim

    Noticed my surgery wound lost some glue & split a bit. Tomorrow, Wed Feb 8th at 3:30 I have a follow up appointment with Doc, so I've decided to stay dry till then.

    SUCKS

    I want to swim & don't want to get out of shape
    Categories
    Swim Workouts
  14. Mon Feb 6th, 2012, SCY

    by , February 7th, 2012 at 12:35 PM (Ande's Swimming Blog)
    Mon Feb 6th, 2012, SCY

    didn't swim Wed, Thu, Fri, Sat, & Sun
    wasn't supposed to get my surgery wound wet

    lower back still hurts

    Helped my wife Beth with her EBAY store
    http://stores.ebay.com/Ooh-La-La-Love
    where she offers new with tags Victoria Secret Sets

    Whitney Coached
    SCY UT Swim Center: Diving well
    noon - 1:15 dove in at 12:13ish
    wore Speedo endurance jammer
    trained with Bob & Jim
    beside Tyler Larry & Kelly Williamson

    Warm Up
    missed it

    Main Set

    20 x 75
    done
    4 x (50 fr 25 fl) on tough interval 1:00 or 55
    1 easy k on bk
    round 2 swap out bk for fl on :55
    Round 3 swap out br for fl on 1:05
    round 4 FR on 50

    assigned: 800 neg split 4 SDKs off each wall
    did: 8 x 50 5 or more SDKs off each wall

    20 x 75 done
    odds: strong
    evens breathe 3 on 1st length, 2 on 2nd, 1 on 3rd



    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 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 February 8th, 2012 at 06:18 AM by ande

    Categories
    Swim Workouts
  15. 02.07.12 - More fun w/ the camera

    by , February 7th, 2012 at 12:01 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Dave. Pool temp ~83. No drag suit. Wore my Nike jammer.

    3 days till we head to Auburn. Had some decent swims today. My 50 br was around :35. My relay leg was a bit slow at :28. Not feeling quite as zippy as I was yesterday.

    SCY

    400 Warm up

    4 x 50 - 1:00 Descend (I did Br down/Fr back)
    Rest

    8 x 25 - :40 Easy/Hard (I did Fl/Br/Br/Fr)
    Rest

    8 x 25 Kick - :40 Easy/Hard (I did Fl/Fr/Br/Fr)
    75 Easy / Rest

    50 Br timed (:35)
    Video: http://youtu.be/r3xyEebVD0I
    25 Easy / Rest

    50 Timed Kick (:41 - Fr)
    75 Easy / Rest

    250 Fr relay (my split was :28)
    Couple practice dives

    125 Cool down

    (1450 Total)
    Categories
    Swim Workouts
  16. Monday, 02/06/12

    by , February 7th, 2012 at 10:39 AM (Chowmi's Blog)
    So that I won't forget what I did:

    SCM, Baylor Fitness Center
    Billy G on deck

    300ish warm up

    2 x 100 kick on 2:00
    4 x 50 on 1:00 drill/swim
    repeat twice

    3 x 100 on 1:25
    3 x 100 on 1:30
    3 x 100 on 1:40
    descend effort
    ==> kicked all with Speedo B&O fins
    held
    1st set: sub 1:20's
    2nd set: 1:17 ave
    3rd set: 1:15, 15, 14

    Pull:
    100
    200
    300
    200
    100
    ==>no. goofed around with my TYR Burner fins/snorkel; kicked on tummy and sides; free and fly

    The End

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

    Ok! Great way to stay off my arms and kick kick kick!

    Today - off.
    Tomorrow - who knows?
    After that? Nothing is for sure except Golden Corral on Friday.
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    Uncategorized
  17. Recovery workout today

    by , February 7th, 2012 at 07:30 AM (Mixing it up this year)
    Was feeling rough still so did the recovery workout today. Tomorrow I will just do a low volume back recovery day alot of one arm fly just keep the back moving.

    500 free
    10x50@1:00 odds free 2-3 breaths, evens backstroke
    10x50@:20 RI kick. odds 25 shooter+25 cruise evens w/board
    5x100@2:00 w/paddles/bouy/snorkle 25 scull/75 DPS kept it to 12 strokes
    6x50 from block good breakout fast 15m then EZ
    8x25@:45 dolphin shooters w/fins
    50 EZ

    Total 2550 yards
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  18. February 6, 2011

    Warm-up (1400)
    200 swim
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 100 @ 1:40 25 catchup / 75 swim
    4 x 100 @ 1:30 swim

    Kicking (1300 set / 2700 total)
    12 x 25 underwater SDK w/fins @ :45
    8 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 breast kick @1:00

    Swim Set (300 set / 3000 total)
    3 x 100 @ 1:25 cramps on every one, stopped early

    * 3000 total *
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    Uncategorized
  19. Monday, February 6, 2012 5:00am & 5:00pm

    by , February 6th, 2012 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    The pool was still left empty of lanelines from the Sara McLarty OW Clinic that was given on Sunday, which I attended, and did learn a few things. Not really going to jump right into OW swimming or anything, but good stuff to know from an experienced OW swimmer.

    Warmup:
    With the pool without lanelines, our warmup was an "OW" swim. Our pool is a 6 lane 25 yard pool, so if you swim "circles" just inside the perimeter you're somewhere around 75 yards (probably a little more). I timed one lap and came in at :52 seconds, which is pretty close to what I do for 75s Free, so I just counted each lap as a 75.
    Did 24 Laps of OW swimming, dodging teammates all the way. We probably had about 12 people in the pool at this point. Not too bad, but I was coming up behind someone all the time, and swimming without pushing off a wall, missing that nice streamline each time, is very tiring.
    24 Laps x ~75 Yards = 1800 Yards w/up

    16 x 50 @ :50 (held :35s)

    -------------------------
    2600 Yards

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

    P.M. Workout:

    200 Free
    200 Free Pull
    200 IM Drill

    Got this idea from PWBs workout for the week:
    4 x 50 Free Pull @ :45 (:35s)
    4 x 50 Free Pull @ :40 (:35s)
    8 x 50 Free Pull @ :35 (:32s)

    100 Free EZ

    Changed it up here for a little pain:
    4 Rounds of:
    • 1 x 100 Fly FAST @ 1:15 (went 1:05, 1:06, 1:09, 1:08 by rounds) THIS HURT, but in a good way.
    • 1 x 50 EZ swim @ 1:15
    Immediately after the fourth round, on interval, I did:
    1 x 100 Free FAST (went 1:01).
    This was all I could do here, my arms were shot, and my legs did their best.

    1 x 100 EZ Free

    4 x 75 IM no Free @ 1:15 (held 1:00s)
    4 x 75 Free Pull @ 1:00 (held :53s)

    4 x 50 Streamline Kick on back @ 1:00

    200 EZ

    --------------------
    3300 Yards

    5900 Yards for the Day
  20. I love/hate 200s!

    by , February 6th, 2012 at 10:15 PM (Alex's swim journal)
    The workout today was the same pretty much as last Monday, but I added a couple more 200s and my 200 times were consistently a little faster.

    20 x 50 on 1:00 (after about rep 5 these were all at :39)
    4 x 200 on 4:00 (3:00; 2:57; 2:58; 2:59)
    200 breast (recovery swim)
    4 x 200 on 4:00 (3:00; 2:58; 3:04; 3:07)
    200 breast (recovery swim)
    2 x 200 on 4:00 (3:09; 3:04)
    100 breast
    100 free (easy)
    100 side kicking drill, no board (25=12+1 drill; 25= 6 + 1 drill; 50 = 6 +3 drill)

    3700 total SCY/74 minutes

    The 50s in the warm-up were stuck on :39; I could not, for the life of me, hit the :38s and even :37s I would occasionally hit last week; lingering fatigue from the long swim on Saturday? The first few 200s felt pretty good, the :45/50 pace seemed very reasonable. It won't feel that way tomorrow, but that's why I only do the serious interval stuff once a week.

    Caught up a little on sleep last night after the Super Bowl, so I'm feeling recharged after a good night's rest and a few good days of swimming.
    It can't hurt that the sun was out yesterday and today; days are getting a little longer! My friend Scotty was headed in to the Y as I was headed out and he said, which I hadn't heard from him before, "I'm really looking forward to summer."

    Bring it on!
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