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  1. Emerging from circle 8

    by , December 20th, 2011 at 12:02 PM (Alex's swim journal)
    Woke up this morning feeling rested (heart rate at 46, I usually like to see it at 42-44), so maybe I've beat off the cold I felt coming on a few days ago. I no longer feel like I should be carrying my own head around like a lantern:

    Click image for larger version. 

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    Bertrand de Born definitely needs a speedo.

    Slogged through a slow 2000 yesterday. I think today I'm going to dust off some cobwebs and mix in some "speed" work (maybe some 3:00 200s on 4:00), not many reps, but just enough to remind my body that I can do this... make the easy swims seem easier.
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  2. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 11:30 AM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

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    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Categories
    Swim Workouts
  3. My bilateral nightmare

    We all had individual workouts that focused on some of our weaknesses. Since I normally breathe to the left I did a lot of right side breathing swims. Because I don't make myself bilateral breathe in practice it is hard for me to swim fast while doing it. Maybe I should at least do it while warming up or cooling down.

    10 min. choice

    500 swim 6:45
    --1st 250 breathe every 5
    --2nd 250 breath normal

    5 x 50 fly w/fins @ 60 hold under 35
    --still trying to build some endurance

    6 x 150 buoy only @ 2:00

    3 x 200 back @ 2:55 decend

    3 x 500 buoy only @ 7:00
    --100 3 right arm only/ 3 left arm only
    --200 breathe on "wrong" side
    --200 breathe 1/5
    --Felt smooth but not fast

    200 w/d

    4450

    I have so much work to do in the pool. One day at a time.
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  4. 12.20.11 - Tuesday workout

    by , December 20th, 2011 at 09:18 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 83. Felt the aftermath of yesterday's hard effort. Mostly just a bit sore but didn't slow me down too much. We did this workout straight through. I mixed in some IM since we are now getting used to a 1:10 pace.

    SCY

    500 Warm up

    3 x 100 - 1:25 (I did first two IM)
    2 x 100 - 1:20 (I did first one IM)
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 - 1:25 (Every other one IM)
    2 x 100 - 1:20 (Every other one IM)
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25 (Last one IM)
    16 x 25 - :30 Easy free/Hard stroke IM order

    200 Easy fly (3:00)
    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  5. A planned easy day

    by , December 20th, 2011 at 07:23 AM (Mixing it up this year)
    I did not want a repeat of yesterday so I went easy free.

    500 free
    500 free kick w/fins
    5x200@3:30 free w/paddles & bouy
    5x100@2:00 free w/snorkle keep a six beat kick
    200 free kick
    Total 2700 meters
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  6. Monday - longer workout

    by , December 19th, 2011 at 10:49 PM (Dan's hobby/obsession)
    I've been focusing on getting pool time for the past couple of weeks. A bit of a knee injury has kept me from running, so I've put a bit extra time into swimming and I feel like I'm starting to get back into swim shape.

    Today many of my training buddies started their 36 week training plan for Ironman Canada. I've got a bit of ADHD when it comes to competition, so I decided not to join them on a 36 week single-event plan.

    But I did decide to acknowledge the beginning of their journey by putting together a double-ironman distance swim workout (my math was off so I ended up being 200yds short, oops)

    600 warm up (2 x 100sw/100k/100pull)
    3 x 500 swim @ 6:40
    100-500 pull ladder with paddles @ 1:20/100yds interval
    20 x 75 @ 1:20, 1-5 fly/ba/br, 6-10 ba/br/fr, 11-15 br/fr/fly, 16-20 fr/fly/ba
    500-100 pull ladder, no paddles, @ 1:20/100yds interval
    4 x 300 swim @ 4:00
    400 cool down

    8,200 SCY

    I was pretty happy with this effort. The yardage was bordering on "garbage," but I think I kept the pace fast enough to call this a quality workout. I've managed a few sets of 100s at 1:15 and am hoping to take a shot at 1:10 either this week or next - sticking with my strategy of gaining speed through strength instead of flailing.
    Categories
    Swim Workouts
  7. Workout 12/19/11

    by , December 19th, 2011 at 08:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50
    - #5/10 BK

    5 x 50 Kick on :60
    - FR with board, BK w/o, SDK, FR, BK

    2 x Noah's Ark PULL WITH BUOY on 7:00
    - 1st one all FR
    - 2nd one all BK

    200 w/d and out

    (2550, 45 min)
    -----------

    Feeling crummy all weekend - started to get the head cold going around on Friday and I tried to sleep a lot and eat a little as the endless streams of snot drained from my head. Gross, I know.

    Feeling better today, not so tired but still some sinus pressure. Wanted to get in a good workout without anything super difficult. This was a nice compromise. I wasn't really concerned on times, but came in around :37 on the 50's.

    I did time the Noah's Arks' with my Speedo finger stopwatch/lap counter thingy ...
    - FR was 6:13.00 (fastest 50= 34.87, avg 50= 37.30, 200= 2:28.21)
    - BK was 6:54.00 (fastest 50= 37.10, avg 50= 41.40, 200= 2:44.71)

    A question for your forumites out there: anyone have success with the Neti-Pot sinus cleanser system? My brother tried it and inhaled/swallowed a dose of the saline/mucous that he was supposed to drain out, so he was not very supportive of me trying it.

    Updated December 19th, 2011 at 11:38 PM by rxleakem

    Categories
    Swim Workouts
  8. Monday, December 19, 2011 5:00am

    by , December 19th, 2011 at 08:27 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (~1:40s)

    Hill Set (:30 base + :15 per addt'l 25)
    25 Free @ :30
    50 Free @ :45
    75 Free @ 1:00
    100 Free @ 1:15 (I knew this was going to suck when I came it at 1:12 here)
    125 Free @ 1:30
    150 Free @ 1:45
    175 Free @ 2:00 (missed it)
    200 Free @ 2:15 (missed it)
    rest to put on pulling gear
    200 Free Pull @ 2:15
    175 Free Pull @ 2:00 (missed it)
    150 Free Pull @ 1:45
    125 Free Pull @ 1:30
    100 Free Pull @ 1:15
    75 Free Pull @ 1:00
    50 Free Pull @ :45
    25 Free Pull @ :30

    I was a little rusty this morning. I guess it happens to everyone.

    3 x 200 Free @ :15 rest

    ----------------------
    3400 Yards

    I did the P90X-2 "Plyocide" DVD workout yesterday, and while similar to the 1st series "Plyometrics" DVD, it brings a little added "fun" to the workout.
    Tonight will be the "X2 Total Body & X2 Ab Ripper" workouts...should be fun
    I'm going to go through the P90X2 series, though my 90 day cycle will be a little more stretched out to 120-150 days with some rest days in there & of course time off prior to meets. I figure this is a good addition to just swimming alone.

    As for swimming in my little informal gridge with AZTIMM:
    From my FLOG: My actual current pace: 495.47 miles as of today
  9. Back to Being Me! 12/19/11

    by , December 19th, 2011 at 08:00 PM (Workout Swimmer)
    Went to Meyers at lunch today - didn't even bother getting up at 5am, cuz it was gonna be about 34 degrees outside & super son had his wisdom teeth out on Friday & so wasn't going either.
    They scared me tho - they were later than usual & I thought I was going to have to swim all by myself!

    600 warmup (100 free 25 back/25 breast repeat)
    600 pull no paddles
    (Group showed up about here)

    6 x 75 (50 free 25 stroke) on 1:15
    4 x 200 on 3:00
    8 x 100 (3 on 1:20, 1 on 1:40 repeat)
    12 x 50 on 1:00 alt kick & stroke
    200 easy
    Total: 4050
    Elbows are being considerate today, mild discomfort, no sharp pains. Thank goodness.
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  10. Aerobicizing, Monday, Dec. 19

    by , December 19th, 2011 at 05:16 PM (The FAF AFAP Digest)
    Bike, 40 minutes

    -- Felt much easier today than yesterday.

    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    20 x 100 w/fins @ 1:30
    --just cruised

    5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking)
    5 free (1:09-10)
    5 backstroke kick (1:12-13)
    5 free (1:09-10)

    50 EZ

    Total: 3050

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

    Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!

    Updated December 19th, 2011 at 06:45 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  11. Double Mon Dec 19th 2011

    by , December 19th, 2011 at 03:41 PM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Whitney Coached
    scy UT Swim Center: main pool
    NOON - 1:00 dove in 12:04
    wore Speedo endurance jammer
    trained beside Jim & Bob

    Warm Up

    3 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    assigned: 2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    1 x 50 fr on 40

    DID: all of round 1 & made it
    skipped a 50 in the 400 & 300 on round 2
    started to hurt & feel fried
    did close to 9k today
    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/11

    by , December 19th, 2011 at 01:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 Free 3:15

    2 X 100 kick 2:20
    4 X 50 kick 1:10

    SCY
    1 X 100 swim

    1 X 100 IM 1:45
    4 X 50 1:00
    1 X 200 IM
    4 X 50 1:00
    1 X 300 IM 5:15
    4 X 50 1:00
    50's: swim 1 of each stroke, IM order

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  13. 12/19/11

    by , December 19th, 2011 at 12:14 PM (The Labours of SwimStud)
    Swiped from Sue Welker via AquaFeisty

    600 FR/BK by 100

    4 times-with fins
    4 x 25 BR Drill :30 Odds fly K & lunge, evens flutter K fast hands
    1 x 50 FLY :100

    100 EZ

    6 times
    100 Broken FR 2:30 broken at the 50 for :10

    400 P
    200 K
    100 Swim EZ

    Knee hurt so I quit at 150 on K and did a 150 EZ swim

    2600 in ~60 mins
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  14. Embellishments!

    I had a very pleasant swim this morning at Riverbank, with Hannah and special guest lanemate Carolyn, who got up extra-early to start out her day in the city with a swim. Iím glad she did, both because it was great to see her and because it ensured I made it to the pool! The three of us had our own lane. Hereís how it went:

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

    Descend set
    Basic set: 500 / 400 / 300 / 200 / 100 swim, with 2 x 50 kick after each swim
    Embellishments: (1) Middle 100 of each swim is backstroke, and (2) last 50 of each swim is fast.
    FAQ: The middle 100 of 100 = the entire swim.
    [We didnít think of adding the embellishments until after the first 500, so that part was a little long, but it got livelier from there. We were able to kick 3-across in the lane since the pool wasnít crowded.]

    IM set
    21 x 50, multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL, earlier in IM trumps later in IM

    50 easy

    500 warmdown + play

    My goal today was just to swim some yardage and have fun without doing anything too intense, and I achieved that. Iím still exploring what I can do in the water without too much discomfort. On the last 100 of the descend set, I found that the faster I swam my backstroke, the less painful it was. After playing around a bit more, I generalized this finding: the better form I swim with, ie the tighter I keep my core, the less discomfort I have. It makes sense that keeping my body as straight and firm as possible protects the sore rib and intercostals. I get into trouble when I do stuff that allows my upper back to archólooking up when breathing on fly and breaststroke, twisting instead of rotating on backstroke (or freestyle), breathing too late on fly. Those are all technique errors I know Iím prone to and try to avoid, so I guess itís in some ways nice to have immediate feedback when I do them. I was surprised and pleased that I could do fly with minimal discomfort today. I still canít dolphin kick on my back or streamline well, though, so those 12 days of Christmas will still have to wait!

    The embellished descend set gave me another idea for a Christmas set though: a pyramid, or tree, of FR swims that everyone in the lane gets to add an "ornament" to (like the embellishments above). You could end up with some fun and complicated swims, depending on the number and creativity of the swimmers involved.
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  15. Mon Dec 19th 2011

    by , December 19th, 2011 at 10:12 AM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Did not swim or lift yesterday but got most of our christmas shopping done.

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    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:46ish
    wore Speedo endurance jammer
    trained with Korey tyler and todd
    beside Larry Pat & James

    Warm Up

    4 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    pretty challenging but made it

    assigned 8 x 125 on 1:50
    odds 100 k 25 no breath
    evens 25 fl 1 breath 100 fr dps
    did 3 reps then started skipping a 50 on each

    16 x 25 4 strokes fast off each wall
    did 6 SDKs fast

    100 easy

    25 SDK FAST from a roll dive whitney timed
    went 10.6
    Categories
    Swim Workouts
  16. 12.19.11 - Week 5 Challenge day

    by , December 19th, 2011 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~83. After being cramped in a gym with 250 Lego crazy kids, I've manage to contract a cold. Also enjoyed my last afternoon of soccer yesterday for the next couple months. So, things weren't looking great for the week 5 challenge: 5 x 100 on 1:10. Last February, I swam a 500 on 5:54.08. Today, the goal was to break that. Despite my afflictions, I did accomplish that today. I went 1:07, 1:09, 1:09, 1:09, 1:08. The last one could have been a bit faster but I jammed myself up on one of the turns. The good thing is that I still had something left on my last 100. I should be good for 6 next week (or maybe the following week if we take next Monday off).

    550 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Break
    5 x 100 - 1:10 (Made it!)
    50 Easy

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Free/25 Fly - 1:10
    * 75 Fly - 1:10
    100 Easy

    4 x 75 - 1:10 (I did 25 Stroke/50 Free)
    4 x 75 - 1:05 (I did 25 Stroke/50 Free)
    4 x 75 - 1:00
    4 x 75 Pull - 1:10 Easy/hard
    4 x 75 Pull - 1:05 Easy/hard
    4 x 75 Pull - 1:00 Easy/hard
    50 Easy

    8 x 50 Kick - :50

    200 Cool down

    (4850 total)
    Categories
    Swim Workouts
  17. Change of plans in two ways

    by , December 19th, 2011 at 07:22 AM (Mixing it up this year)
    I had planned a great short course IM workout but low and behold the pool was long course today. So what did I do.....FLY

    After my fly set I planned to do my favorite leg set but I set my heart rate up to high and was lucky to get an easy 100 warmdown in.

    5x100@2:00 free
    500 free kick w/fins every 3rd 25 fast
    5x200@4:00 fly w/fins as 25 rt arm/25 lt arm/25 kick/2t swim desc 1-5 went 3:28,3:21,3:18,3:13,3:08
    2x50@1:30 free w/snorkle 15m kick/20m swim/15m kick
    Stopped
    100 easy back

    Total 2200 meters
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  18. Calypso's Island

    by , December 19th, 2011 at 03:11 AM (Alex's swim journal)
    Swam a mile at the Y today (or, I guess it's yesterday by now); had to get it in at the last minute... they close at 5PM and I waited until about 4:15 to get started. Finished 1750 SCY in a little more than 30 minutes (30:40). I was pushing the pace even though I know I've got a cold coming on and am feeling a bit run down in the last few days. Four Sundays ago I swam the mile in under 29 (on my way to a 3500-4000-yard workout).

    After watching my mile time come down steadily over the last year, as I began taking my swimming more seriously, I'm starting to see it head in the other direction. I'm hoping this is normal... two steps forward, one step back, right? I've been on the plateau now for a couple of months (after bringing my mile all the way down to 28:00 at the end of the summer).

    Every journey has these moments, hours, days, months even, where forward progress seems to be slow to non-existent. But we can't climb constantly; sometimes we just have to be cool with a little plateau time. Odysseus on Calypso's Island: we're all going to be a prisoner in a place we don't want to be at some point... and wouldn't we always rather be getting better than stagnating? Odysseus "spent the days sitting upon the rocks or the sands staring at the barren sea, and sorrowing"; time to start building a raft.

    But what is that raft going to look like?
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  19. Grumpy & out of sorts 12/17/11

    by , December 18th, 2011 at 08:10 PM (Workout Swimmer)
    I don't know what's the matter with me. The weather is perfect, Christmas is around the corner, and I have a great family & great paying job, that many people would kill for, but, I'm out of sorts. The water was too hot, my elbows hurt, and I just couldn't get myself going in the pool.
    600 back/free
    100 free
    100 kick
    200 free
    100 kick
    300 pull no paddles
    100 kick
    400 IM drill/swim
    100 kick
    500 pull w/paddles
    100 kick
    400 breast/free by 50's
    Total:3000 SCY
    It's theorectically going to be LCM starting on Monday, but it's also going to be aboaut 35 degrees outside. I just might skip the first LCM workout and swim at lunch at Meyers Park
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  20. Friday 12/16/2011

    by , December 18th, 2011 at 08:09 PM (Workout Swimmer)
    I've doomed myself to a long workout tomorrow - got out quite early because my elbows were killing me. (The water was too hot anyway. . .)
    400 back/free
    400 pull
    200 kick
    4 x 300; 100 free, 100 stroke, 100 free
    10 x 50 kick
    100 easy
    Total:2800
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