View RSS Feed

All Blog Entries

  1. Keep on Tapering, Tuesday, March 8

    by , March 8th, 2011 at 04:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Finless Combo Set:

    4 x 50 heads up single arm fly @ 1:00
    8 x 25
    odds = shooter on belly
    evens = EZ
    8 x 25
    odds = dive from side, power kick to 15 (12 kicks) + breakout + cruise
    evens = EZ

    4 x 50 backstroke hesitation drill @ 1:05
    8 x 25 shooters on back
    25 EZ down to backstroke start blocks
    8 x 25
    odds = backstroke start + power kick to 15 (15 kicks) + cruise
    evens = EZ
    25 EZ

    4 x 50 russian breast drill @ 1:10
    8 x 25 long underwater breast pullouts
    8 x 25
    odds = burst doggy paddle drill
    evens = easy

    200 EZ

    Total: 2750

    hottub, 15 minutes

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

    Commentary:

    This was a variant of a workout I did at this same time prior to NE Champs. Initially, I had thought perhaps the Warrenton meet was too close to my taper meet (only 2 weeks apart). But now I'm thinking it may have been beneficial to help alleviate (or at least delay) the taper hyperness/angst/boredom from which I usually suffer. And I am hopeful that the massage I'm about to dash off to will help flush the remaining lactic acid from the meet. Lats are somewhat sore from the sprint fly. Still feel pretty smooth in the water though.

    As of today, there are 119 swimmers signed up for the Albatross SCM meet. I'm assuming quite a few more will enter at the last minute, as I am always wont to do.
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -03/09/11

    by , March 8th, 2011 at 04:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:10 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    1 X 200 kick 4:20 -
    Two times. Round 1 intervals left, 2 right.

    6 X 50 kick 1:05
    8 X 25 sprint kick :45

    1 X 100 easy 2:00
    1 X 50 25 fast/25 easy 1:15
    1 X 75 @ 100% 1:30
    Four times through, choice.

    3 X 200 *broken* 4:00
    1 X 100 easy 3:00
    Twice through.
    200's broken :10 @ the 100.
    200's are fast.

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  3. Distance Day....

    by , March 8th, 2011 at 03:55 PM (Year Three: The Road Back)
    I went into today's workout a little nervous about how my back/side would do - since there is no way I can see myself entirely kicking a 4600yard set. Here's what I did:

    400 Warm-Up
    1 x 750 Free on 12:00
    1 x 400 Kick on 6:00
    1 x 350 Pull on 6:00
    1 x 350 IM on 6:00 (did 100 fly, 100 back, 100 breast + 50 kick - w/ fins)
    1 x 400 Kick on 6:00
    1 x 350 Pull on 6:00
    1 x 350 IM on 6:00 (did 100 fly, 100 back, 100 breast + 50 kick - w/ fins)
    1 x 750 Free on 12:00
    Total Yards - 4100

    Technically, the 750's were supposed to be 800 and the 350's were supposed to be 400. And, there was a 200 Cool-Down at the end for a total written workout of 4600 yards. However, I decided that 4100 would be a great workout and I was able to leave the pool without being in serious back pain! I was pretty proud of the swims I did do - and that I tried to improve my breaststroke arms (trying to more of a scull than a full pull) without "having" to. Breaststroke is my thorn-in-my-side stroke that is such a challenge that I hate to swim it. Of course, this is why I'm scheduled to compete in the 100 IM at YNats - no getting around breaststroke!

    Tomorrow is more of a sprint focus - and we've decided (the people I train with) that we're doing the fast 50's off the blocks.... hope the coach doesn't mind.

    Happy swimming!
    Categories
    Swim Workouts
  4. Tuesday, March 8, 2011

    by , March 8th, 2011 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    300 Choice
    - free and back
    300 IM 25 Kick - 25 Drill - 25 Swim
    8 x 25/30 Strong
    - did 1-4 free, 5-8 back

    Main Sprint Set:
    2 x 50/1:00 FAST
    1 x 100/2:00 smooth - drill - kick - build
    2 x 50/1:10 FAST
    1 x 100/2:00 smooth - drill - kick - build
    2 x 50/1:00 FAST
    1 x 100/2:00 smooth - drill - klck - build
    2 x 50/50 FAST
    1 x 100/2:00 smooth - drill - kick - build
    - The 50's were all at 32-33. 2nd one always the slower of the 2. And the actual times are probably ±1 sec faster since I'm focusing on not looking up until I've touched the wall.

    Free or Back Swim with Fins
    18 x 50/10 - 15sr (on 55 for back, 50 for free, extra 30 sec rest after fly)
    90% Fr or Bk - 10% Fly
    - swam this as 2 rounds of 8 alternating free and back and the 9th fly
    - times on the free were around 35, on the back around 40, on the fly around 36

    Cool Down
    300 easy free & back

    Total: 2800 yards

    The lifeguards were late opening up this morning so I didn't have enough time to do the whole workout. I had time at noon to go finish it so I did it with a short warmup and long cool down afterwards.


    Noon swim -
    Warmup
    200 swim free & back
    200 kick free and back

    Flutter/Dolphin Kick
    5 x 100/10 - 15sr
    100 choice
    - dolphin on back
    100 12 Kicks on front - R side - L side - Back
    - dolphin
    100 Choice
    - flutter on back
    100 12 Kicks on front - R side - L side - Back
    - flutter
    100 Choice
    - flutter w/board


    6 x 25 from blocks
    2 ea back-fly-free
    1st of each pair to a touch finish
    2nd w/turn and breakout then easy swim
    - I used tempo trainer so I would have a start signal. set it to beep at an interval that at the 4th beep I should be at the other end, 16s for back, 14s for fly, and 13s for free. (I was either at the mark or very close to it). easy swim after each. interval was around 3-4 min.

    Warm down
    400 easy free and back
    1500+


    Total for the day: 4300 yards

    Updated March 8th, 2011 at 05:18 PM by poolraat

    Categories
    Uncategorized
  5. Tue Mar 8th, 2011

    by , March 8th, 2011 at 11:14 AM (Ande's Swimming Blog)
    Tue Mar 8th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool center course
    6:30 to 8:00, dove in on time
    trained with Tyler marcio, todd & Ritchie
    beside Mike, Max, Larry and Jim
    wore yingfa jammer

    WARM UP
    4 x (150 fr 25 ra 25 la 50 sw)

    Main SET:

    4 x 25 fl on 20

    400 fr 75%
    went 4:37

    4 x 50 bk

    400 fr 80%
    went 4:26

    4 x 75 br

    400 fr 85%
    went 4:16

    4 x 100 fr on 1:10
    rested 1:00

    400 fr 90%
    went 4:05

    8 x 150 on 2:15
    odds kick
    evens 3 breaths a length (made em)

    assigned 8 x 25 k on 20
    did 200 k straight strong went 2:21

    rested 5 minutes

    100 fl kick fast
    from a dive
    no board
    went 58

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till

    Updated March 8th, 2011 at 05:08 PM by ande

    Categories
    Swim Workouts
  6. Happy morning workout

    I had a good workout at Riverbank today with a swim buddy. My goal today was to get in some basic aerobic work, and some breaststroke technique work for my 50 this Sunday. Here’s what I did:

    900 lcm warmup

    2x thru
    500 FR @ 7:30
    400 IM @ 7:30

    9 x 100 kick @ 2:15ish, done as 3 x (100fr, 50fr/50st, 100st)

    8 x 50 BR various drills and short sprints

    300 pull w/ paddles

    300 warmdown + play

    It was a very calm day at the pool, with just the two of us in the lane the whole time. The morning was sunny and bright—I’m enjoying that this week before DST hits this weekend and the mornings become dark again for a while. After workout I rode the bus home through Riverside park and enjoyed watching the Hudson, and imagining swimming there this summer.

    Later this monrning weights, then a massage this afternoon. Plus I ordered a new meet suit that should come today—hope it fits!
    Categories
    Uncategorized
  7. Tuesday, March 8, 2011 5:00am

    by , March 8th, 2011 at 09:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    500 Alt. 100 Free/100 Back

    Main Set (3 rounds):
    400 Free @ 5:30
    6 x 50 Kick @ 1:00
    2 x 100 Free @ 1:30, 1st Fast, 2nd Faster (that was the intent at least)
    1:00 rest

    1st round 400 (4:45), 100s (1:03, 1:04)
    2nd round 400 Pull (4:35), 100s (1:03, 1:03)
    3rd round 400 Paddles only (4:35), 100s (1:01, 1:00)

    100 EZ and out
    -----------------
    3300 Yards

    I felt really good today, by really good I mean that my muscles are still saying Oooowwww... I really pushed pretty hard today, about 800 yards more in the same time as my normal 2500 or so. Gonna do some kind of P90X workout tonight...not sure which one yet, but any of them will be fun.

    Oh yeah...and since my last posting I've signed up for one more bonus meet...kinda like extra credit in school...this Saturday at Seattle University. 1000 Free, 100 Fly, 200 Free, 100 Free, 200 IM
    **Special Note: The 100 Fly/200 Free and back to back events, I'll probably have about 4-6 heats of rest so I'll be okay!!

    Updated March 8th, 2011 at 11:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. MATT Tuesday Workout

    by , March 8th, 2011 at 08:47 AM (Pete's swim blog)
    400 Warm up

    4 x 100 - 1:30 convert free to fly kick
    5 x 200 - 3:10 Odds IM/Evens Free
    50 Easy

    4 x 75 Breast - 1:30
    50 Easy

    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    1 x 150 - 2:30 Middle 50 Stroke
    1 x 200 - 2:30 Free
    50 Easy

    3 x 100 Stroke - 2:00
    25 Easy

    750 Relay - 7:30 (5 x 50 Each)
    125 Cool down

    (3850 Total)
    Categories
    Swim Workouts
  9. Gas is getting so expensive

    by , March 8th, 2011 at 07:33 AM (Mixing it up this year)
    Had to fill up my tank this morning and got so when it took almost $40 to fill up.

    Well one more day then off to Nashville for Age Group Sectionals with my swimmer.

    500 Free as 50,100,150,200@:10R
    10x50@:50 Free
    500 Free kick w/fins as 25 easy/50 moderate
    5x100@1:45 Fly w/fins as 25rt arm/25lt arm/25 kick/25 sprint
    5x100@1:40 w/paddles & bouy as 50free/50back
    5x100@1:30 Free w/paddles, bouy & tempo trainer. That tempo trainer really helps me keep my pace held 1:19's
    300 Free w/snorkle
    200 Free easy

    Total 3500 yards
    Categories
    Uncategorized
  10. Why will I swim tomorrow?

    by , March 7th, 2011 at 09:41 PM (Why I swim . . .)
    Because of the Easter candy I just inhaled. Love those Cadbury Mini Eggs!!

    Hilarious description of the lovable snack found at http://snacks.cyberpunks.org/cadbury-minieggs.html.

    Ready to burn off those mini eggs in the AM!
    Categories
    Uncategorized
  11. Technique Monday

    I absolutely love to do these kind of workouts every now and then. Lots of rest, don't worry about how fast you are going. Just concentrate on what you are doing.

    Since today was a typical Monday I was especially grateful for not having a killer workout.

    600 Choice

    4 x 50 25 fly/25 dolphin kick on back
    4 x 50 25 fly/25 back

    2 x through the following
    100 IM kick
    100 IM drill
    100 IM build

    4 x 50 25 back/25 back kick
    4 x 50 25 back/25 breast

    2 x through the following
    100 IM kick
    100 IM drill
    100 IM build

    4 x 50 25 breast/25 breast kick
    4 x 50 25 breast/25 free

    300 w/d

    3300


    I could bet my pay check that practice on Wed. will not be easy since coach threw us a bone tonight.

    BTW , what the heck is this?

    Now that I clicked on it I now know that it is a "bighug".
    Categories
    Uncategorized
  12. Friday and Saturday's workouts

    Swim from here to there.



    Categories
    Uncategorized
  13. 3/7/11

    by , March 7th, 2011 at 04:15 PM (The Labours of SwimStud)
    big rains cause big floods in CT today so of course schools had a 2 hour delay...

    Warm Up
    600 FR/BK by 50 with fulrums
    10 x 50 K 1:30
    4 x 50 Fly 1:30
    1 x 400 Snorkel and paddles

    Main

    30 x 50 1:00 (4 FR desc 1 BR x 6) this was harder than I thought it would be.
    100 EZ

    Kick

    1 x 500 Fin Kick FR/FL by 25

    Cool
    3 x 100


    Decided to quit weights for NEM. I'm a bit achey and tried from the winter and I don't want to hammer my body anymore. I'll run 2 x this week a little 2 miler then stretch good. I probably won't cut my swim yardage down much but just crash taper next week for 3 days.
    Categories
    Uncategorized
  14. Vid + Post Meet Recovery, Monday, March 7

    by , March 7th, 2011 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    20 x 50 @ 1:00 or so
    5 of each stroke
    Drill fly, back, breast, overkick free

    50 EZ

    20 x 25 shooters w/fins

    4 x back, left side, right side, belly, twirling

    50 EZ

    3 x 150 w/fins
    100 back + 15 seconds rest + 50 shooter

    50 EZ

    10 x 25 no fins

    Odds = breast alternating dolphin and whip kick
    Evens = shooter on back or belly

    150 EZ

    Total: 3200

    ----------------------------------------------------

    Commentary:

    I was extremely grateful that Mr. Fort got up early to take Lil Fort to Girls on the Run before school so I could catch up on sleep. I was pretty tired after the meet last night, but didn't wake up feeling totally slammed like I sometimes do after even a one day meet. I felt pretty smooth in the water today as well, though I avoided anything fast. I actually feel more tired now after the workout than I did this AM. Glad I have a deep tissue massage scheduled for tomorrow afternoon.

    I'm driving Lil Fort around to indoor soccer and swim practice now, but hoping I will summon up the energy to stretch tonight. Otherwise, feel free to hurl vicious insults.

    It's a little tricky having a meet two weeks before a taper meet. I feel like I'll need a couple more days to fully recover; I'll probably stick with aerobic/hypoxic work.


    100 fly vid:

    SwimShark was kind enough to put my 100 on YouTube, so I'll add that link when I'm home later. Here it is:

    [nomedia="http://www.youtube.com/watch?v=Ll6ksi48crM"]YouTube - Leslie's 100 fly[/nomedia]

    Looks like I got off the blocks pretty quickly. I can definitely see the piano at the end. But it looks like everyone else had the same piano. Well, maybe not that serious guy sandbagger over in lane 8. I'm not sure if this is a good thing, but my feet come out of the water when I kick much more than the other swimmers. Probably still picking my head up to high to breathe. And had a major glide into the first turn.


    Other links:

    On the topic of salmon which we discussed last week, I read this recently in the WSJ:

    http://online.wsj.com/article/SB1000...EYWORDS=salmon

    And, never would have guessed, but PRP is now being used for "vampire facelifts":

    http://www.nytimes.com/2011/03/03/fashion/WEBSkin.html

    This looks like a very hard P90X mix:

    http://www.twitvid.com/U0A0I

    Updated March 7th, 2011 at 06:41 PM by The Fortress

    Categories
    Swim Workouts
  15. Mon Mar 7th, 2011

    by , March 7th, 2011 at 03:44 PM (Ande's Swimming Blog)
    Mon Mar 7th, 2011

    did not swim or lift on sunday
    Got in late last night so I skipped 5:15 work out

    Weights this morning


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY diving well and main pool
    Noon to 1:15, dove in 12:05ish
    trained with Tyler
    beside Bob, Max, Sierra, Larry and Jim
    wore yingfa jhammer

    WARM UP
    around 500 easy

    Main SET:
    3 rounds of:

    5 x 75 on 1:00
    100 fr fast on 1:00
    75 easy on 2:00
    5 x 75 on 55
    100 fr fast on 55 (didn't make)
    75 easy on 2:00

    took a break before #6 and moved from the warm diving well to the cool main pool

    ~ ~ ~

    assigned kick set with fins, i didn't wear fins
    5 x 75 k 1:00
    100 fast
    75 easy



    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout -03/08/11

    by , March 7th, 2011 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four times. Short break after 2 rounds.Choice.

    1 X 100 easy 2:00
    3 X 50 @ 100% 2:00
    1 X 50 easy -

    Choice of final set:

    4 X 200 IM 3:20 3:00
    1 X 100 easy 2:00 -
    Two rounds. Round 1 intervals left, 2 right.

    OR

    6 X 300 free 4:00
    Descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  17. Sat Mar 5th, 2011

    by , March 7th, 2011 at 12:29 PM (Ande's Swimming Blog)
    Sat Mar 5th, 2011

    cold and windy
    so windy the wind blew over the digital pace clock

    Subscribe to Ande's Swimming Blog

    whitney Coached
    Dick Nichols SCY, outdoors windy and cold
    7:00 to 8:30
    trained with Richie, Marcio and Tyler
    wore FS PRO jammer

    WARM UP
    did around 500 easy

    Main SET:

    4 x 200 on 2:20 right into
    4 x 150 on 1:45 right into
    4 x 100 on 1:10 right into
    4 x 050 on 0:35

    took a break

    started the set again but I just did
    2 x 200 on 2:20 then went home

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  18. Hurting Again....

    by , March 7th, 2011 at 12:17 PM (Year Three: The Road Back)
    Well, so much for hoping my side/back issue would be resolved by today. Guess that was just a little too much to hope for. I will say, though, that I managed to do the first half of the workout as written. The second half - the VO2 set - I kicked - all of it. E-gads! Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 50 Kick moderate on 1:10
    - 2 x 25 Kick FAST on :30
    8 x 50 Drill/Swim by 25s on 1:00
    18 x 75 Free (VO2) set on 2:00
    450 Cool-Down
    Total Yards - 3000

    The idea on the VO2 set is to have equal amounts of work & rest. So, if you can do 75s on 1:00 (give or take), you swim the 75 hard, then rest for 1:00. If you can hold :54s or better, then you increase to 100s. If you can't hold 1:15s, then you decrease to 50s. The catch is whatever you start doing (i.e. freestyle, stroke, kick, etc.), you must complete the entire set doing. No changing mid-way through when it gets really, really hard.

    So, when my side/back started seizing up during the drill/swim portion, I decided I was going to kick the entire VO2 set - I knew I wouldn't be able to swim them all. So, that's what I did.... Holy cow! That was really hard - and my legs were completely numb at the end. I did, however, manage to hold :55s (with a couple of :54s thrown in).

    Anyhoo, this was a great - albeit challenging - set. Next time, hopefully, I'll be able to swim it instead of upping the distance to 100s.

    Tomorrow is distance day - shooting for 4600 yards as a combination of pulling/free. Hoping the side/back loosens up enough....

    Happy swimming!
    Categories
    Swim Workouts
  19. Fly/Sprint Day :)

    by , March 7th, 2011 at 11:58 AM (A comfort swimmer's guide to easy swimming)
    Monday, 3/7/11

    SCY, Solo
    Since I signed up for the 100 fly in my next meet (Mar 19), I'll be doing a lot of fly between now and then to get ready.

    Warm up
    400 with any equipment
    - 300 free & back, 100 kick on back
    4 x 50/10sr
    50 4 Forearm Scull - 4 Mid Scull - Fly Strokes (5-6) to wall
    - did this on 1 & 3
    50 Full Stroke (Fly, Bk, or Fr)
    - #2 back, #4 free
    4 x 75/15sr 50 Build Swim/25 Strong Kick
    - #1-2 free & flutter w/board
    - #3-4 free & flutter on back

    Kick Set:
    12 x 25/40 Fast SDK with Monofin
    - odds on back, evens on belly
    - 15-18 kicks & surface around 15-20y

    Sprint Fly
    12 x 25 Sprint/45 No Fins - Fast - 10 yards under water
    - 8-10 SDK then swim, times were under 18 on most


    Swim Free/Fly or Bk
    4 x 100/1:40 ds to strong
    - swam as 75 free/25 fly, around 1:25
    4 x 100/1:50 ds to strong
    - back, under 1:30
    4 x 100/2:00 ds to FAST
    - 75 free/25 fly, times around 1:27


    Warm down
    200 continuous swim, easy

    Total: 2900 yards
    Categories
    Uncategorized
  20. Monday, March 7, 2011 5:00am

    by , March 7th, 2011 at 09:59 AM (Fast Food Makes for Fast Swimming!)
    500 Free
    500 Pull
    --200 Free, 100 Back, 200 Free
    200 Kick on back

    800 IM Drill on Fly, swim the rest

    200 Kick

    100 SDK on front, breathe as little as possible :30 rest
    200 Free (2:15) :30 rest
    100 Fly
    ------------------
    2600 Yards

    Nice little recovery stretch out workout from the meet last weekend. At least I got in my cool down (this morning) after my last event Saturday.

    3 more weeks till my next meet...the LMSC Champs meet Mar. 26-27 in Moscow, Idaho.
    400 IM, 200 Back, 100 Breast on Saturday
    50 Breast, 200 Breast, 1000 Free on Sunday

    I'm gonna shoot for a good 400 IM and 1000 Free at this one...the other events, and I'm sure 4 relays over the weekend will just be filler yardage to have fun with.