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  1. NE SCM Champs

    by , December 10th, 2011 at 09:18 PM (The FAF AFAP Digest)
    Today went very well -- better than I expected! My elbows didn't feel great hoisting bags in and out of airports yesterday and I had another ill-timed affliction that the ladies will understand.

    100 IM: 1:11.99

    This is my second fastest time as a master; my prior best (1:11.5) was in a B70 a couple years ago. Did not have a great start. The starter was very quick and I didn't have my hands together in a streamline entering the water. Had a very good first 50, with 14 SDKs on the backstroke leg (nose clip). Breast leg was OK, but I felt virtually paralyzed on the last 25. Still very pleased with the time. It was only .3 off the NR, and faster than my last time from yards (converted). May give it another go in March.

    I could barely walk to the warm down pool after ...

    100 fly: 1:11.3

    As usual, I had thoughts of scratching. But I tried to comfort myself with the fact that there were walls instead of the virtual open water of long course. I had a much better start, and was very close to the 15 meter mark. I really did try to go very slow on the first 50 -- 32.8. Lol I just don't have a slower gear. Predictably died the last half of the final 25. Still the time was just a bit slower than last year when I swam 100 fly first, and I'll take it. And won't swim it again until next December!

    50 free, NS

    Too tired after the 100 fly and not enough rest. Will do it as a split tomorrow.

    50 breast, 38.22

    So glad I passed on the 50 free because this is a very fast time for me. Last year, I went a 38.9 in SCM and this is 2 seconds faster than I swam at Auburn in long course. I had a very good start and long pull out. I was very tickled to see that this is the fastest time in the event rankings. Just keeping it real, though, a friend told me I had terrible head position and should swim with a whiffle ball. She's right of course, but I'm still stoked by the time!

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

    Pretty darn happy with this day after an up and down Fall. Tomorrow I just have the 50 fly and 50 free. I'm not going to do a fly split in the 200 IM. I'm opting to conserve energy and hope for a good start in the open 50. My fly felt fast today, so hopefully I can crank out a good one tomorrow. Hoping I can get some sleep, but I had some caffeine this afternoon.

    Had a great time meeting forum friends and seeing other friends!!! That always makes a meet more fun.

    Updated December 11th, 2011 at 12:31 AM by The Fortress

    Categories
    Masters Swim Meets / Events
  2. Saturday, Dec. 10, 2011 Bend SCM Meet Results

    by , December 10th, 2011 at 07:56 PM (Fast Food Makes for Fast Swimming!)
    Wow, what a day, and it's not over yet. The party is starting in about 30 minutes. I will join them soon as I'm not driving home in the same day today. Apparently the COMA masters stand for Consume Our Mass quantities of Alcohol (not Central Oregon Masters Assoc. like many thought).

    Woke up at 5:00am and was out the door and on the highway by 5:30am. I figured 330 miles of driving would be about 5 1/2 hours or so. Well between the breakfast/lunch stops and the heavy fog for most of the trip it turned into a little over 6 hours in the truck (my old '83 Toyota pickup can still get it done). Got to Bend and the pool about 11:30am or so. Perfect timing for the 12:00noon warmups.

    I did about 1000 SCM of warmup mostly EZ freestyle, and 1 arm fly drill work. Not much speed involved...just relaxing from the drive.

    SCM Pentathalon: They were starting with the 200s, then 100s, then 50s of each stroke (IMOrder), with each 200 event starting on the half hour (e.g. 1:00/1:30/2:00). This worked out well for everyone, so you basically swam an event every 30 minutes. No problem.

    200 Fly: 2:20.40 (best time by almost 4 seconds) New LMSC record.
    29.74 / 34.63 (1:04.37) / 36.68 / 39.35 OH YEAH!!! I found out that Bend is at 3800 feet of 'n elevation too. That explains my over excessive breathing patterns on the 2nd half of the race (and the piano on the last 50).
    My plan was to take it out fast at the 100 and "see what I could do" for the remainder. I died, but I'm still happy. Who wouldn't be after a 4 seconds PB??
    [nomedia="http://www.youtube.com/watch?v=vvlKR0U1dys"]12-10-11 200 SCM Fly - Bend, Oregon - YouTube[/nomedia]


    200 Back: 2:37.06
    39.60 / 40.37 / 39.81 / 37.28
    I had two goals in this race. Descend the 50s, and cool down from the 200 Fly. I acheived both.

    200 Breast: 2:50.31
    40.51 / 44.96 / 43.35 / 41.49
    Again...no big goal here besides swim it easy and descend the 50s.

    200 Free: 2:15.40
    32.33 / 34.94 / 35.64 / 32.49**
    Again...see the above about taking it easy and descending.
    **Final 50 was Fly. Bad part about this is that I had already pre-planned to do this, and the guy next to me got dusted on the final 50...so in a way it looks bad on my part. Oh well.

    400 IM: 100 Fly Split: 1:03.29 (29.25 / 34.04)
    New Best Time, and also New LMSC Record
    Did a split request on this one for a Top Ten shot. Who knows...maybe it'll make it? Currently it is the 8th fastest, but well see what else happens in other meets too.

    So, overall I'm very happy. 2 new best times/new LMSC records. I ended up being 2 seconds away from the NW Zone record in the 200 Fly...oh well.

    Now off to meet the COMA people for drinks and food. Then the

    Updated December 10th, 2011 at 09:37 PM by jaadams1 (added 200 Fly Video)

    Categories
    Swim Workouts , Daily Practices , Meets
  3. Christmas Relays

    by , December 10th, 2011 at 05:37 PM (Random Nonsense)
    This is my favorite meet. Swam 6 relays in a little over an hour, only finished in the "candy" 3 out of 6. Luckily, Santa Jim came around and gave me a couple extras for being such a good little boy this year.

    My only flat start was a 24.71. It was my 4th 50, but I have done 24.5s (but not recently) at the end of practice. The time is not a horrible time, but I expected to be 24 low to mid. I wouldn't be surprised if I had a couple of 21s with my relay starts but the meet results won't be published so I will never know.

    I am pretty sure this meet is now completely unofficial as the judges needed for the times to be official weren't even present this year. Of course I took advantage of this fact and my step up starts started about the time the incoming swimmer hit the flags. As seriously as I took my cheating today, it made no difference in securing additional candy and all candy was won fare and square.

    Top 2 lanes in every heat wins candy, so worst case there is a 33% chance of winning candy.

    Christmas party tonight, I am in charge of drinks... We will see if that was a good idea or not
    Categories
    Uncategorized
  4. A strong Saturday workout

    by , December 10th, 2011 at 04:21 PM (Mixing it up this year)
    Still had some issues with my left shoulder but managed to have a great workout.

    5x200@3:00 free w/paddles & bouy descend 1-5 went 2:50, 2:47, 2:40, 2:38, 2:31
    500 free kick w/fins every 3rd Fast
    10x100@1:45 Fly w/fins 25 rt arm/25 lt arm/25 kick/25 sprint held 1:25's
    500 free kick w/fins every 3rd fly
    500 various free drills

    Total 3500 yards
    Categories
    Uncategorized
  5. Short and Sweet

    by , December 10th, 2011 at 02:49 PM (Elise's Fitness Fun)
    Here's the short swim workout I did on Friday:

    300: 100 swim/100 kick/100 pull

    4 x 75: 25 drill/50 swim on 1:30

    4 x 150: 100 pull/50 fast kick w/fins on 2:30

    4 x 200 free with 1 minute rest - focus on perfect technique - breathe every 3 on odd 50s and breathe as needed on even 50s

    8 x 25 choice on :30 - alternated 2 free with 2 back

    200 easy

    2000 SCY

    Notes:

    1. The 4 x 150 set is what I call the triathlon transition set. On the swim in a triathlon, you basically pull the swim and let you legs just float behind. You want to save your legs for the bike and run. Still, you have to be ready to jump out of the water, run to the bike, and spin once you get on your bike. Your legs have to be ready to go even if you have not been using them much on the swim. That is where this set comes in handy. It trains your legs to be ready to move fast. I used to do these types of sets back in my triathlon days and found them to be quite helpful.

    2. I would have rather done the 25s on :45 instead of :30 so I could work my speed. I was, however, running out of time, so had to hurry up and get them done. IMHO, on a short set of 25s, you are really wasting your time if you aren't going all out. To work speed, you have to take plenty of time to recover betwen each one. I like to do them on 45 or even one minute. Sometimes I do them on even more rest.
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  6. 12.10.11 - Saturday HSA workout

    by , December 10th, 2011 at 09:55 AM (Pete's swim blog)
    Swam at HSA. Shared a lane w/ Bob. Brook coached. Supposed to start at 5:00 AM. Through a series of unfortunate events, Brook opened up at 5:35. Did a quick workout and then headed to a local restaurant to have a Christmas breakfast w/ Brook. Lots of fun.

    Pretty tired today after yesterday's workout. I held up for the shorter workout but I'm feeling it bad now. Will be good to get a day off.

    SCY

    400 Warm up

    6 x 50 Kick w/ fins
    300 IM (Kick/Drill/Swim each stroke)
    300 Free (3:35)

    6 x 50 IM
    3 x 100 Free - 1:30 (1:07s)
    4 Times through
    * 75 IM - 1:10
    * 100 Free - 1:20
    6 x 50 Free
    6 x 50 Pull

    (3200 Total)
    Categories
    Swim Workouts
  7. Halleluia! 12/09/11

    by , December 9th, 2011 at 09:11 PM (Workout Swimmer)
    Well, I have officially crossed the border into the 500 mile marker! But my workouts this week have been definitely sub-par. Had to wear my compression sleeves again today & at first things were ok, but then I noticed them really slowing me down at the end. Didn't help that I had a cute 12 or 13 something little girl right next to me lapping me every. time. I turned around. But I was there, and I did the workout, however pathetically, I did do the workout. Haven't been able to get much yardage in this week/workout (excuse for the day: forgot my shoes & had to get out early to get hubbie to bring them before he left for work) - maybe I'll do better next week.

    600 back/free
    600 pull (which I did well on)
    300 kick
    3 x 200 pull on 2:40 (had a nice coughing spasm after the first 50 on #2)
    100 easy
    8 x 25, drill/sprint on the :30
    4 x 250, 150 free, 50 breast, 50 free
    6 x 100 on 1:20 w/zoomers
    100 easy
    Total: 4100

    Sorta thinking about going tomorrow, but probably won't, as I have a cookie exchange that night & need to spend mucho tiempo en la cocina!!
    Categories
    Uncategorized
  8. Friday, Dec. 9, 2011 5:00am - Calm before the Storm

    by , December 9th, 2011 at 07:01 PM (Fast Food Makes for Fast Swimming!)
    This is my final swim before my meet tomorrow in Bend, Oregon. Took it very very easy today, and felt pretty strong in the water.

    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 50 Kick w/ board moderate @ ~1:10ish

    100 Free EZish working on the SDKs off walls, long and strong strokes

    2 x 50 (25 Fly Fast, 25 Free EZ) @ 1:00

    50 EZ and out

    --------------------
    950 Yards

    This is cool!! I didn't even hit 4 digits on my total yardage for the day. Probably will do about the same distance for my meet warmup tomorrow, then ready to rock the 200 Fly!!
    Going to go out strong, and see what my endurance is made of on the 2nd 100. I've already posted a season best/masters best time last month, when I was "playing around" with That Guy at the Whidbey Island meet (I almost even split a 200 Fly, WTF??). I'm not one to take things easy on the 1st half of a race, so it's GO TIME tomorrow!!
    All the rest of the events will just be filler for the day, and then we'll see about another shot at the NW Zone 30-34 record in the 400 IM. Maybe this time I'll do a 100 Fly split request as well, since I went out in my season best time last time!
  9. Workout 12/09/11: Pre Meet

    by , December 9th, 2011 at 01:32 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u
    200 FR/200 BK/200 IM Drill

    4 x 50 Pull with buoy on 15 SR
    - 25 DPS, 25 high rate arm strokes
    - alt free and back

    2 x (on 3:00)
    - 50 sprint from push
    - 100 ez

    100 skull/5th stroke by 25
    100 Drills

    200 keep it loose and out

    (1400, 25 min)
    -----------------

    I felt really good in the water today. My goal was to get in, stretch out, and get ready for the meet tomorrow at BU. We had 2" of wet and heavy snow fall into Thursday morning, so I was careful while shoveling.

    My times for the fast 50's were 25.9 on the free and 29.1 on the back. Both felt good, and I aimed for a tad higher stroke rate than I usually swim, so I am very happy with these times.

    As for the meet, I am signed up for the 400 FR, 100 IM, 50 Free, 200 Back. All on Saturday since I need to work on Sunday for my boss. Remember that my goal for this year is to get times, as it is my first time back in the water competing in 15 years.

    The former two events are first thing in the morning. I am a little worried I may not make sign-ins for the the 400 FR at 9:15am. I'll leave the house around 6am and if I miss the 400, I won't be devastated. I'd like to go mid 4:50's. The IM is also another filler, as I wanted to feel like I was getting my money's worth with the entry fee, so I will try to better my converted time of 1;14.

    I will have a few hours to rest (maybe take a short nap), then the 50 FR and 200 BK. Looking that the event rankings for this year, I think I have a shot to knock James out of the TT and I'd like to go under 2:25. (I went 1:07 in the 1bk in Portland, so I have a shot if I split the race well - I'm going to really work the underwaters the first 100, then try to hold on for the last 100. I know that my lungs will be shot, but I'm going to give it my all)

    Early night for me, likely my daughter (who is looking at BU for school in the fall and has friends there this year) and maybe my son will join me for the trip. My wife is gearing up for the Harvard meet in the spring - haha. I am really excited meet some more of the folks on the forum tomorrow. Safe travels to all this weekend (seems like a lot of meets happening all around the country).
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -12/12/11

    by , December 9th, 2011 at 01:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:00 6:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:10
    1 X 100 fast -
    Four rounds. All choice, short break between rounds.

    1 X 100 easy

    1 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 200 free 3:00
    4 X 50-1 of each stroke- 1:05
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  11. sore right shoulder today

    by , December 9th, 2011 at 12:59 PM (Mixing it up this year)
    I had planned to do a Friday Flyer workout but decided I need to get my knots in my muscles worked out first.

    1000 free broken as 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins
    5x100@:10R free w/snorkle 15m kick 20m swim 15m kick
    500 free w/paddles & bouy easy

    Total 2500 meters
    Categories
    Uncategorized
  12. I forgot my towel... and my backup towel

    by , December 9th, 2011 at 09:51 AM (Random Nonsense)
    That will teach me to wash my backup towel.

    Warm up
    - 200 swim
    - 200 kick
    - 200 swim
    Transition (awesome for a change)
    - 4x150 free/back/fast free on 2:00
    Main Set
    - 2x200 on 2:30 (2:18, 2:16 iirc)
    - 4x25 back on 35
    - 4x25 breast on 35
    - 3x200 broken on 3:00
    -- 10s at the 100
    -- 15s at the 150
    -- 2:11*, 2:07, 2:07 (*thought it was 2:06, but I must have done the math wrong, the is no way it was faster than the second two (1:06, 1:03, 1:02 100 times))
    - 4x150 on 2:00 descend
    Cool down
    - 200 ez
    Starts
    - 2 starts and breakouts, calf cramped on the first one

    The broken 200s were painful, I was happy with the times but I wasn't getting any more benefit from the 15s over the 10s rest.

    It was VERY easy to descend the 150s because I could barely make the first one and recovered a little bit on each one

    Morning Humor: Apparently we are taking a page from blufrog and recruiting for relays. Last night the coach sent out the relay assignments and there was someone I didn't know on there. Today was her first day of practice and apparently she swam for NYU as a backstroker.

    Recruiting for this meet is meaningless (wrt ranking), the relay times weren't even submitted from last year. I am happy that we have more people swimming this year.
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  13. 12.9.11 - Friday workout

    by , December 9th, 2011 at 09:04 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool @ ~84. I'm pretty worn out after this one.

    SCY

    450 Warm up

    3 x 100 - 1:35 (Did stroke IM Order)
    3 x 100 - 1:30 (Did IM)
    3 x 100 - 1:25 (Did 50 Stroke/50 Free)
    3 x 100 - 1:20 (Did 25 Stroke/75 Free)
    50 Easy

    1650 Timed (20:20) Open turns every 300
    Started 10s behind Roger and did 3:40s for the first 3. Caught Roger but never had enough to pass him. Held 3:45s on the last 2. He dropped me on the last 150. By far, my fastest 1650 ever even if I did get a draft most of the way.
    100 Easy

    4 x 100 - 1:30 (Kick fly on 1st, 2nd, 3rd, 4th 25)
    4 x 100 IM - 2:00 (1:25, 1:25, 1:20, 1:18)
    4 x 100 - 1:30 (Kick free on 1st, 2nd, 3rd, 4th 25)

    200 Cool down

    (4850 Total)
    Categories
    Uncategorized
  14. 99.99% of the way to 500 miles!! 12/08/11

    by , December 8th, 2011 at 09:28 PM (Workout Swimmer)
    Air temp outside was 36 this morning, so I went to Meyers Park, instead of Trousdale, and they don't open until 6am, which only gave me an hour to swim
    900 warm up (100 free, 25 back, 25 breast repeat)
    3 x 300 pull, first one w/out paddles
    6 x 50 kick on 1:05
    300 breast/free (50 breast, 50 free, 100 breast, 50 free, 50 breast)
    3 x 100 kick w/zoomers on 1:50
    100 easy
    2 x 150 fly/free (like the breast set above)
    100 easy
    Total: 3200

    Not bad for swimming basically all by my lonesome. Had to wear the compression sleeves again, but didn't feel like they were slowing me down. Breathing back to normal, thank goodness. It's actually almost cheerful under the bubble. JoAnn Mrazeck was there & Joanie (tennis) which was camaraderie like & nice. Made it better than swimming with total strangers.
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  15. Thursday, Dec. 8, 2011 5:00am

    by , December 8th, 2011 at 07:35 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    4 x 50 Kick w/ board @ 1:00 (held :45s)
    200 Kick 'n chat with another swimmer

    5 x 100 Free @ 1:30, goal to descend them
    (went 1:06, 1:04, 1:03, 1:02, 1:00)

    100 Kick w/ board EZ

    8 x 50 @ 1:00 (25 Fly fast working on swimming downhill - low breathing - not raising head for a breath/25 EZ Free)

    100 EZ and out
    ----------------------
    2500 Yards

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

    COMA Pentathalon Meet in Bend, Oregon this weekend. Late start which is nice (12:00noon warmup, 1:00pm meet start). I'll be leaving around 5:00-5:30am for the trip down, which should be a little over 5 hours drive. Not too bad, especially since there won't be any snow (according to weather.com) but we all know they lie to us!! It feels like forever since I've been in competition...hope I remember how to do it!

    200 Fly, 200 Back, 200 Breast, 200 Free, 400 IM

    The bolded races are the ones I'm really wanting to do well in. But knowing me, I won't back down if there's a race in the other events either. No psych sheet or anything set up yet as far as I can find, but this will be a smaller meet of sorts. 53 online entries. Plenty of rest for me.
    Afterward I'll find something to do with the folks from the meet, and then find a hotel for the night. Planning on the Sunday a.m. workout with the COMA masters crew before heading back to Washington.
  16. Week 1 of 6

    by , December 8th, 2011 at 05:28 PM (Chowmi's Blog)
    Too busy to blog everyday, so i'll try to do it by week at least. All swims SCM at Baylor Fitness Center unless otherwise noted.

    +++++++++++++++++++++++++++
    Sunday 12/4
    Vasa Trainer & misc. home drylands;

    ++++++++++++++++++++++++++++
    Monday, 12/05

    400 warm up

    Transition set:
    12 x 50 on 1min
    I did these as 4 rounds of 3:
    50 kick with board 53-52
    50 kick on back 51-49
    50 easy swim

    Main set:
    12 x 75 on 1:15 swim
    3 sets of 4
    #1 75 easy
    #2 25 fast/50 easy
    #3 50 fast/25 easy
    #4 75 fast (51-50)

    Recovery swim:
    12 x 50 approx 1:30-1:20
    6 x 50 pull
    6 x 50 kick with fins

    ++++++++++++++++++++++++++++++
    Tues, 12/06

    Weights at the gym (about 1 hour)

    Recovery swim
    500 swim
    500 various kick
    500 alternate pull/swim

    +++++++++++++++++++++++++++++++
    Wed, 12/07

    OFF

    +++++++++++++++++++++++++++++++
    Thurs, 12/08

    400 warm up

    Transition set:
    s/s/s 12 50's

    Get Ready set:
    8 x 25 on 40 with TYR burner fins
    4 x 25 %'s
    4 x 25 variables

    Main Set:
    8 x 50 on 1:30 with TYR burner fins
    25 strong, rest 3 seconds
    25 fast
    held 33-32 total time

    Recover set:
    8 x 75's
    4 x 75 pull on 1:15
    4 x 75 kick/drill/swim 1:30

    Easy swim

    3 x 12.5 blasts
    1 all out 25


    +++++++++++++++++++++++++++++
    Looking in my crystal ball:
    Friday, 12/09
    Weights 1 hour
    about 1000 easy swim

    Saturday
    DAMM relay meet!

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

    And to recap, last week was 139 lbs
    I made my target weight of 138.
    Next week 137.9 or better

    +++++++++++++++++++++++++++++++
    The three things I focused on this week were:

    1. A "50 conditioning set", which was the 12 x75's, but still go pretty fast. I would have liked a bit more rest, say on 1:30, but the 1:15 was still do-able.

    2. The "back end" 50 set - this was the 8 x 50's broken at the 25. Emphasis was to go strong-steady on the 1st 25, then really blast it home. Working on closing speed instead of just gutting a 25 and trying to hang on.

    3. Supplemental stuff: Doing weights 2x per week plus 1 vasa day. Plus the eating better thing. And doing the sets that I really need for 1 50 LCM free. With limited time, whatever you are doing, it means not doing something else. So trying to determine what it is that will help me the most.
    Categories
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  17. Thursday, Dec. 8

    by , December 8th, 2011 at 05:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Swam around 1200-1300 yards easy

    ART, 30 minutes

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

    Felt pretty good today. I will probably take tomorrow off or do another easy swim. Heading out in the afternoon. Need to pack!

    I haven't thought overly much about goal times for this meet. I'd be thrilled to nail a couple starts and swim around the times I did last year. I'm swimming the same events with the exception of the 100 IM instead of 100 back (no 50 back either). I seem to rarely swim the 100 IM at taper meets because it often conflicts with fly/back events. I last swam the 100 IM on a few days rest last March and went a 1:04.3. Using the GB converter (which occasionally gives odd results), that would convert to 1:12.4. I'd like to go faster than that eventually, but this may not be the meet. I would definitely take that time based on the event rankings and LB results.

    After a lot of icing and ART, my elbows feel somewhat better.

    As usual, this is not the best weekend to be gone. I'm missing swim meets, races, and various holiday parties and gatherings. And I'm not remotely done shopping!

    Updated December 8th, 2011 at 07:10 PM by The Fortress

    Categories
    Swim Workouts , ART
  18. Wednesday, 12/8/11

    by , December 8th, 2011 at 04:35 PM (A comfort swimmer's guide to easy swimming)
    Pool is closing again so this was the last swim of the year here in Elko. For the rest of the month, if I want to swim I'll have to go somewhere else.
    SCY with swim buddy.


    Warm up (800)
    300 Swim – choice free & back
    300 IM - 25 kick/25 drill/25 swim
    8 x 25/30 Strong - 25 free/25 No free
    - for no free we did fly-back-breast-choice. I did back and J did breast for choice

    Main Set (1500)
    500 – 400 – 300 – 200 – 100 descend the set…
    500 smooth … to … 100 very strong
    30sr in between each swim
    - I swam back and J swam free. We were side by side for all of the set.
    - 500 @ 8:20, 400 @ 6:35, 300 @ 4:55, 200 @ 3:15, 100 @1:30

    Sprint Turns (at least 4) from mid pool
    4 Sprint Dives (12 )

    Warm Down
    100 easy

    Total: 2550 yards

    Updated December 8th, 2011 at 06:32 PM by poolraat

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  19. Onward!

    by , December 8th, 2011 at 03:43 PM (Elise's Fitness Fun)
    Back to posting. I've been so busy, I have gotten out of the habit of posting my workouts. Still not going as hard as I did two years ago, but intent on staying in decent shape.

    Tuesday
    Hit the pool for a quick workout. Air and water temp were perfect.

    200 warm-up
    5 x 100 dolphin kick on 2:00 - held 1:28 to 1:33
    6 x 50 back with paddles on 1:00
    4 x 50 breast kick on 1:00
    1 x 300 kick on side with fins
    6 x 50 - 3 rt/3lt/3 full strokes fly on 1:15
    4 x 25 AFAP fly with fins on :45
    100 easy

    2000 SCY

    Wednesday
    4 mile run on treadmill - averaged 10 minutes per mile.

    Bench press - bar x 10, 65 x 8, 85 x 6, 95 x 4

    Lat pull-down - 90 x 10, 110 x 8, 130 x 6, 150 x 4

    Hammer curls - 2 sets of 12 x 10

    Captain's Chair leg lifts - 2 sets of 25

    Plan for right now is to just do weights on upper body. When I do squats or leg presses, my quads do get bigger. I'm trying to avoid having to buy new pants, so think I'll stick with running to work my legs right now.

    No plans to enter any competitions in the near future, but want to be in good enough shape so that if I see one I want to do, I can get in meet shape quickly.
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  20. Sarasota Y Sharks Masters 5:30 AM Workout -12/09/11

    by , December 8th, 2011 at 01:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have had a fairly tough week. Today after warmup we will do three sets of 1000 yards, one kick-one IM-one free.

    SCY
    WARM UP:
    1 X 300 5:00
    3 X 100 1:40
    4 X 50 :50
    1 X 300 4:30
    2 X 150 2:15
    8 X 25 :30

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    1 X 100 swim 2:00
    4 X 50 kick 1:10
    8 X 25 sprint kick :50
    1 X 100 swim

    4 X 50 fly :55
    4 X 75 back 1:20
    4 X 50 breast 1:00
    3 X 100 IM 1:45

    1 X 100 easy 2:00
    1 X 50 fast 1:00
    1 X 100 easy 2:00
    2 X 50 fast 1:10
    1 X 100 easy 2:00
    3 X 50 fast 1:15
    1 X 100 easy 2:00
    4 X 50 fast 1:20
    1 X 100 easy

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts