View RSS Feed

All Blog Entries

  1. Thursday, 2/16/12

    by , February 17th, 2012 at 12:05 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    300 choice - free & back
    3 x 100/1:45-50 – 25 drill/25 swim
    - all free, did fist and 1-arm for drills
    4 x 50/50 dps build
    - free, around 40
    4 x 25/30 strong
    - IM order

    Kick Set (900)
    4 x 100 IM/2:30
    - no board but used snorkel for this set, ave 2:10
    20 x 25/40 strong – board ok
    - alternated 2 on belly w/ board, 2 on back, mostly flutter with occasional dolphin

    Back Set (600)
    3 x 200 Back/3:30 - build

    - went 3:06, 3:06, 3:04

    Pull Set Free (600)
    3 x 200/3:00 pull with paddles, buoy, snorkel

    - went 2:40, 2:42, 2:42

    Warm down
    100 easy swim


    Total: 3100 yards
    Categories
    Uncategorized
  2. Thursday, February 16, 2012 5:00am & 5:30pm

    by , February 16th, 2012 at 10:01 PM (Fast Food Makes for Fast Swimming!)
    Two small swims still count as a double? Maybe...

    A.M. Workout

    200 Free
    300 Free Pull
    10 x 50 Kick w/ board @ 1:00

    Main:

    2 rounds of:
    • 100 (50 Fly, 25 Back, 25 Breast)
    • 100 (25 Fly, 50 Back, 25 Breast)
    • 100 (25 Fly, 25 Back, 50 Breast)
    • 100 Free (1:06s)
    • all 100s @ 1:40 (IMs went 1:17ish)
    4 x 50 Free Pull @ :45

    8 x 25 Fly/Free by 25s @ :30 All hard effort

    100 EZ

    ----------------
    2300 Yards

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

    Tonight's "splash" in the pool:

    10 x 100 Free @ 1:30 (1:07-1:10s)

    10 x 50 Kick w/ board @ 1:00

    100 EZ

    ------------------------
    1600 Yards

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

    BONUS!!
    I opened my email tonight and they've already got a psyche sheet put together for the meet on Sunday. They just closed the online entries at 11:00am this morning.

    I would post it here to view, but apparently the USMS forums have a 200 KB limit on .pdf file attachments! Maybe That Guy can find a way around that!

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

    BONUS BONUS!!!!

    My first every swim video from when I was 8 years old, swimming a 50 Free, 25 Breast, 25 Fly in a practice setting. This was one of the first camcorders that someone on our team got, and they videoed all the swimmers to make tapes for those who wanted them. I'm glad I have this, it's fun to watch:
    [nomedia="http://www.youtube.com/watch?v=Fzx_L7tmxs0"]May 25, 1985 First Video of my swimming. 50 Free/25 Breast/25 Fly w/ coach Jack Davisson - YouTube[/nomedia]

    Updated February 17th, 2012 at 12:48 AM by jaadams1 (Added a REAL BLAST FROM THE PAST Video)

    Categories
    Swim Workouts , Daily Practices
  3. Thursday, Feb. 16

    by , February 16th, 2012 at 05:24 PM (The FAF AFAP Digest)
    Drylands, 90 min:

    scapular/RC/elbow/ankle exercises
    flutter kicks on back on bosu, 2 x 100
    captains chair leg raises, 2 x 30, boom
    extreme angle step ups with BB, 30 x 3 x 10
    good mornings, 80 x 4 x 8
    leg abductors, 140 x 4 x 6
    explosive leg press, 270 x 4 x 12
    extreme angle squats with kettle balls and stacked steps (feet are elevated on the steps), 40 x 4 x 12 -- I like this one.
    seated rows negatives, very light, 50 x 2 x 15
    wide grip lat pulldowns, very light, 50 x 3 x 20
    altitude drops, 2 x 10

    Bike, 30 minutes

    Stretching, 30 minutes

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

    Took yesterday off because, predictably, I was done in by the mega sprints + deep tissue. Had a productive day at the gym -- especially by lazy sprinter standards -- as a result. Broke down and did some very lights rows and pulldowns. (Shoulder and back pain is worse than elbow pain.) Tomorrow, I'm swimming with Speedo. But given his new "main sets" I may have to show up an hour early.
  4. Thu Feb 16, 2012 Update

    by , February 16th, 2012 at 04:35 PM (Ande's Swimming Blog)
    Thu Feb 16, 2012 Update

    Miraculously my dad was released from Plano Med Center on Monday. He's doing much better. (below is the whole story)

    Swam:

    Mon noon

    Tue AM

    Wed AM &

    Today

    main set was dropdowns start at 2:00
    drop 2 sec each repeat to 1:00
    we took a break at 1:30
    I sucked on it, hurting, I've missed a lot of work outs between my surgery and family stuff. It's time to shift to strength and sprinting. started out with 150's and switched to 125's, 100's, & 75's sooner than I usually do, couldn't keep up with my lane. Todd, Jim, & Tenneille



    ~ ~ ~ ~ ~

    Thu Feb 9th, 2012 Bob, my father drove from Austin to Denison, TX to visit my sister Elise, who had a 6 hour surgery. Dad recently changed meds and seemed more forgetful that week. They went to dinner with my sister then returned to their hotel. In the hotel room dad said his forearms and hands hurt then he fainted. Mom called 911 & an ambulance came & took him to Denison hospital. They thought he had a stroke. My brother called me at midnight to let me know what had happened


    Denison is a small town & doesn’t have a neurologist, so they transferred dad by ambulance to the Plano Medical Center Neuroscience ICU. Robby, my brother spent the night with dad & dad was very out of it, conscious but incoherent and had a seizure. Super scary. I arrived Friday afternoon and visited with dad for a few minutes. Dad looked puffy & red and wasn’t making much sense. His nurses took him from ICU to radiology to do an angiogram & MRI his brain. Mom, Elise & I waited in the waiting room for an hr & 15 minutes. His radiologist brought us back and said he had a small bleed in his subarachnoid brain layer but he couldn’t see the cause. He said 85% of the time they can see the cause of a brain bleed usually an aneurism and half of those patients die within 30 days. 15% of the time docs can’t see a cause and those patients tend to do much better. Dad fell in the 15% which is great. His doc said they needed to keep him there for a week. Later in the early evening my wife & son arrived.

    Dr Murray, dad’s neurologist at Plano said:

    + brain bleed symptoms are often similar to stroke symptoms.

    + Dad would probably need rehab & might not be able to drive.

    + Dad was prescribed to and takes 13 diff scripts, (including blood thinners) They took him off everything & only gave him what they deemed essential to treating his neurological issues & critical health issues. they added a med to dilate his veins & arteries & an anti-seizure meds.

    + He thought dad might have had the brain bleed from hitting his head along with taking a couple blood thinners, but weren’t sure.

    + Dad recently changed some scripts and started taking a blood thinner med called Pradaxa, which doesn’t have a way to counter its effects unlike Coumadin which can be neutralized with Vitamin K.

    Later Friday evening dad seemed much better, much more coherent, he spoke in sensible sentences.
    We stayed with him as long as we could but ICU visiting hrs were 8am – 6pm & 8pm – 10pm

    Saturday morning dad seemed more coherent, his doc transferred him from ICU to the floor but were still saying he’d need to be there a week. He improved rather rapidly. He slept a lot. But was in good spirits.

    Sunday he showered himself and was able to use the bathroom on his own. Doc started saying they might release him on Monday.
    Lisabeth was going to stay and do shifts with my mom but mom said he had it covered.

    Monday his doc released him and mom drove him home from Dallas. Dad’s doing awesome now and wants to get his life back to speed but needs to relax & take it easy. He's going to get an Austin neurologist, make a complete list of all his meds, hopefully get them checked and dispensed by one pharmacy.

    It was a very scary episode. It gave us some valuable lessons and a list of things to do going forward
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout -02/17/12

    by , February 16th, 2012 at 02:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 free 2:45
    4 X 50 free 1:15
    4 X 150 free/stroke/free 3:00
    4 X 50 choice 1:15

    4 X {3 X 50 1:15
    Round 1: moderate 2:build 3:25 fast/25 easy
    4: fast

    2 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    9 X 100 2:20
    1-3: 50 fly/50 back
    4-6: 50 back/50 breast
    7-9: 50 breast/50 free

    5 X 200 pull 3:10

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  6. Stroke Work with the Team

    10 min choice
    --300 with bouy
    --200 kick
    --100 IM drill

    3 x 400 @ 6:30, 6:25, 6:20 descend
    --100 fr, 100 IM, 100 fr, 100 IM

    200 back cruise

    3 x 400 IM w/fins @ 6:30
    --80% concentrate on good form

    200 free cruise

    3 x 300 IM broken AFAP
    --75 fl @ 1:30
    --75 bk @ 1:25
    --75 br @ 1:40
    --75 fr @ 1:15

    200 w/d

    4500

    Small turnout at practice. Only three of us did this workout and all of us had different intervals. I didn't mind and it allowed me to concentrate on what I was doing. Enough rest for me to try and build my fly endurance and swim fast when I was suppose to. The IM's with fins were actually kind of fun especially at about 80%.

    We had our state meet this past weekend and now everyone is getting ready for Greensboro.
    Categories
    Uncategorized
  7. 02.16.12 - Thursday workout: found my limit

    by , February 16th, 2012 at 08:49 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Wore my Nike jammer. Pool temp 84-85. Crashed and burned today on the last 400. I helplessly watched Dave and Roger cruise off on a 4:40 while I limped in at 5:05. Had a nasty sick feeling in my stomach the whole way. Not like I was going to thow up. More like my body was just shutting down. Took everything I had to just keep swimming.

    SCY

    400 Warm up

    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (Fly)
    8 x 50 Kick - :50
    100 Stroke - 2:00 (Back)
    200 IM - 3:00
    8 x 50 Pull - :50 2 Easy/2 Hard
    100 Stroke - 2:00 (Back)
    200 IM - 3:00
    300 Free - 4:00
    8 x 50 Kick - :50
    100 Stroke - 2:00 (Back)
    200 IM - 3:00
    300 Free - 4:00
    1:20 Rest
    400 Free - 5:00 (5:05)

    200 Cool down

    (4200 total)
    Categories
    Swim Workouts
  8. this was deceivingly hard if you do it right

    by , February 16th, 2012 at 07:34 AM (Mixing it up this year)
    This was hard yet easy too.

    500 free
    8x25@1:00 burst + cruise
    50 EZ
    8x(25 AFAP + 75 EZ)@ 3:00 odds free evens fly for the 25's. The free I went 17,16,16,16 the fly I went 17,17,17,17 felt really fast on these and did most no breath I think the first 2 were not
    100 EZ
    8x(25 AFAP kick + 75 EZ)@3:00 w/zoomers again on 25's odds free evens fly. The easy part I just kicked on my back what was funny to me is my quads got sore on the easy ones not the fast ones
    250 EZ w/zoomers

    Total 2700 yards
    Categories
    Uncategorized
  9. February 15, 2011

    Warm-up (1400)
    4 X 100 free @ 1:50 DPS
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS
    100 drill - 25 thumbs in, 25 thumbs out, 25 two fingers, 25 swim
    4 X 100 free @ 1:30 DPS

    Kicking (800 set / 1900 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    6 x 50 stroke kick w/o fins @ 1:20 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Swim Set (2100 set / 4000 total)
    3 x
    • 2 x 100 @ 1:30
    • 2 x 100 @ 1:25
    • 2 x 100 @ 1:20
    • 2 x 50 @ 1:00


    Wrap-up (300 set / 4300 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1:0,0 2:0,0 3:0,1 4:0,0 5:0,0 6:0,0

    * 4300 total *
    Categories
    Swim Workouts
  10. Wedneday, February 15, 2012 6:30pm

    by , February 15th, 2012 at 11:10 PM (Fast Food Makes for Fast Swimming!)
    Well, I had a day trip over to Seattle Children's hospital today with the whole family. Just a followup appointment with my son's neurologist to go over the past/present/future with his seizure condition. Lots of good information.
    We also got my wife's passport renewed while in Seattle. She is a citizen of El Salvador, and they have just recently opened up a location in Seattle to process documents for their country, and to assist people with getting proper documentation for the United States. Don't worry, my wife is good to go with everything. She'll be doing here citizenship exam soon.

    Well, we got home just in time for me to race over to the pool for the last 30 minutes of lap swim. I didn't want to go without getting wet today!

    Warmup/Main/

    6 x 100 Free @ 1:20 (held 1:08-1:11s)

    4 x 200 Free Pull @ 2:30 (2:14-2:20s)

    100 EZ swim

    rested for a bit to get ready for:

    100 Fly AFAP from a push.
    Went a 1:01, felt good doing it too.
    Not bad considering I had just come from 3+ hours sitting in a car as well.

    100 EZ
  11. uh oh

    by , February 15th, 2012 at 06:37 PM (Nobody Special)
    * Went to play basketball today and whenever I went to shoot the ball my right arm felt light jelly. I mean there was just no strength whatsoever in that arm to shoot with. I couldn't believe it - this has never happened to me before.

    * MRI is tomorrow - if it comes up negative I will be extremely surprised.

    * Starting to up the yars today - slightly. Also starting to swim with the fins less. here is the workout:

    1700 yds

    100 warm up
    2x50 kick/swim(w/o fins)*
    2X50 kick/swim (w/fins)
    2x50 kick/swim (w/o fins)
    2x50 kick/swim (w/fins)

    4x50 kick
    4x50 free w/fins

    2x50 free (w/o fins)
    2x50 free (w/fins)
    2X50 free (w/o fins)
    2X50 free (w/fins)

    3x100 (k/s/k/s) - 2 min int
    100 warm down

    *all 50s in workout on a 1 min int
    Categories
    Uncategorized
  12. Wednesday, 2/15/12

    by , February 15th, 2012 at 06:12 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up: (1000)
    400 choice - did 200 free/200 back
    10 x 50/1:00
    - Odds = free, 25 smooth + 25 build
    - Evens = kick, 25 easy + 25 build
    100 easy

    Main Set: (1500)
    4 x 25 burst + cruise/45 - was around 17 on these
    50 easy

    4 x 75/2:00 alt free and back
    12.5 burst + 12.5 easy, 12.5 easy + 12.5 fast w/fast turn, 25 easy
    - on back was under 1:05, the free ones were at :57
    50 easy

    2 x (5 x 100) w/fins @ 2:30; Round #1 = back, Round #2 = free
    1= 100 strong @ 200 RPM (race pace mode)
    - Back 1:12; Free 1:06
    2 = 50 @ RPM (5sr), 25 RPM (5sr) 25 AFAP
    - Back 1:21 (1:11 swim); free 1:15 (1:05 swim)
    3 = easy
    4 = 4 x 25 AFAP, (5sr @ each 25)
    - Back 1:25 (1:10 swim); Free 1:16 (1:01 swim)
    5 = easy


    Drill/Kick (200)
    8 x 25/40 alt drill choice w/streamline kick (tight streamline)
    - did 1 arm and fist for drill, free and back

    Sprint Set (100)
    2 x 25/2:00 off blocks sprints
    - was sharing a lane so couldn't do blocks, so went from a push.
    - did first one fly ±16, 2nd one free ±14.

    200 warm down

    Total: 2900 yards
    Categories
    Uncategorized
  13. Tuesday, 2/14/12

    by , February 15th, 2012 at 06:02 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (1300)
    200 swim
    200 kick/swim
    200 drill/swim
    200 scull/swim by 50's

    3 x 100/1:50 50 free - 50 back (build by 50's)

    8 x 25/40 Very Strong - IM Order

    Main Set (1500)
    10 x 50 back pull w/bouy and paddles 3/1:00, 3/55, 3/50, 1/1:00 strongest effort
    - Was around 43-45 on all. I seem to be slower with paddles and buoy when I'm doing backstroke

    10 x 50 streamline kick with fins - flutter or dolphin: 3/1:00, 3/55,3/50, 1/1:00 strongest effort
    - did 10-12 SDK underwater each length then flutter on surface. Was around :40 on these
    10 x 25/40 alt back and free - all STRONG steady pace
    - not sure of times, back was ±18, free around ±15
    1:00 rest

    Sprint Set (300)
    6 x 25/2:00 off blocks AFFAP!!
    - not sure of times, did fly, back, free 2x through

    Warm down
    100 easy

    Total: 2950 yards
    Categories
    Uncategorized
  14. Wednesday, 02/15/12

    by , February 15th, 2012 at 05:41 PM (Chowmi's Blog)
    Hooray, another workout day!
    SCM, Baylor Fitness Center
    Jim Montgomery coached

    300 warm up

    12 x 50 on 1:00
    2 kick; 1 swim

    4 x 250 on last person +
    Suppose to be by 50's:
    free/stroke/free/stroke/free

    I don't think anyone did those. Either entirely swim free, or pull free.

    ==>me?
    2 x 250 kick with Speedo fins
    back/sides/back/sides back;
    sides/back/sides/back/sides
    3 x 50's to each of the last 2 x 250
    TYR burner fins + snorkel
    tummy arms by sides

    4 x 100 pull on ???
    1, 3 100 tummy kick Tyr fins + snorkel free kick
    2, 4 50 s/a/a fly kick
    with flip turns. working on my big blowout breath!

    300 easy kick - no fins, mix

    14 x 25's fast on :30 easy on 1:00
    4 fast
    1 easy
    3 fast
    1 easy
    2 fast
    1 easy
    1 fast
    1 easy
    ==> Kick no fins board or on back
    Fastest was on :20. I haven't broken 20 yet with a board.

    2 x Dives

    easy swims

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

    Virtually an entire kick day. I tried to mix up sides/back/tummy. The lanes worked out so that it was a good opportunity for me to kick to the swim intervals, staying in my regular lane. I'd like to build up to kicking swim pace with the TYR fins, and then challenge myself one day on swim pace with no fins. But for now, i'm comfortably making pace with the Speedo medium fins. The TYRs will take some time and be a challenge.

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

    DAMM SCY meet and Republic of Texas World Masters Championships!

    https://www.clubassistant.com/club/m...=991&smid=3345

    For the sanctioned meet on Saturday, I will probably enter the 100 free, 50 free, 200 free, 100 fly, and 100 IM. I'll most likely swim the 100 free only.

    For the Republic of Texas swim meet, I will enter all the events. I will probably swim them all.

    Here is the entry for the South Central Zone Meet:

    https://www.clubassistant.com/club/m...=991&smid=3671

    Not sure what I will enter. Probably a bunch of events. I might swim the events based on who else is swimming them. Why waste an opportunity when you have at least 2 fast girls to race.
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/16/12

    by , February 15th, 2012 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 400 6:00
    2 X 200 3:15
    1 X 300 4:30
    2 X 150 2:15
    8 X 50 :50
    50's: Descend 1-4/5-8

    10 X 50 1:00
    odd: moderate
    even: fast

    1 X 100 kick 2:15
    8 X 50 kick 1:00
    8 X 25-half blast free kick/half swim :45
    1 X 100 swim

    2 X 150 free 2:15
    2 X 150 50 fly/100 free 2:30
    2 X 150 50 fy/50 back/50 free 2:45
    2 X 150 50 fly/50 back/50 breast 2:45

    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:30
    1 X 75 fast 1:15
    1 X 50 easy 1:30
    1 X 100 fast 1:30
    1 X 125 easy
    Easy swims are free, fast swims are choice.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  16. back in the water today

    by , February 15th, 2012 at 11:48 AM (Mixing it up this year)
    Took yesterday off but not because i wanted to. My car broke down and i had to share a vehicle so no swimming yesterday.

    Early meeting caused me to have to cut todays workout a little short but got most of it in.

    500 free
    4x25 scull
    8x25@:40 DPS shooters w/fins
    4x25@:40 w/fins & paddles 1 breath could not do no breath after the shooters
    4x50@1:30 torque drill w/paddles
    50 EZ

    4x100@3:00 as 25 (12.5 power kick +12.5 EZ kick), 25 same but on back with back start, 25 V scull, 25 same as first
    100 EZ

    2x(3x100@1:45 R1 free to 80% R2 kick to 90% + 50 EZ @1:00) w/fins
    R1 went 1:16,1:11,1:06(this is what i did in my 100 at the meet). R2 went 1:24,1:21,1:18

    200 EZ

    Total 2550 yards
    Categories
    Uncategorized
  17. 2/15/12

    by , February 15th, 2012 at 10:52 AM (The Labours of SwimStud)
    I made this one up myself using ideas I've done on Fort's workouts.

    Warm Up
    400 FR
    3 times
    5:00 Verticak Kick
    1:00 Rest
    1 x 50 K 25 sprint/25 EZ 2:00
    all non fins
    4 x 50 FR Pull. 1:00

    Main
    100 BR for time. I got a 1:29 but was not impressed but then if I factor a wall start, lane sharing and a drag suit...maybe not so bad. I definitely think drag suit impacts my stroke a lot.
    Rested for a few minutes
    4 x 100 BR Broken
    1) 50 Fast R :30, 25 Fast R :15, 25 fast
    EZ 200 rest 2 mins
    2) 25 sprint R :30, 75 DPS BR on 4:00
    3) 75 DPS BR R 1:00, 25 sprint BR on 4:00
    4) 2 x 25 DPS/25 sprint...each 25 on 1:00
    #4 was meant to be 2 x25 DPS & 2 x 25 Chute DPS, but I forgot the chute. I think the way I did 4 fit in better though. DPS BR with a chute is good for a technique recovery day.
    4 x 50 FR P 1:00 (again)
    12 x 25 K on 1:00. 3 x through BR Sprint, BR EZ, Horizontal Egg, BR EZ

    Cool Down
    200 EZ

    Really found my rhythm for the BR Sprints...so I hope I can really dial into it next time I sprint it and cgycle through efficiently.

    2150 of swimming and a 1000yards worth of VK.

    Weights n Plyos later.
    Categories
    Uncategorized
  18. 02.15.12 - Wednesday workout

    by , February 15th, 2012 at 10:26 AM (Pete's swim blog)
    Swam w/ Dave this morning. Pool comfy at about 83. No drag suit but my Nike jammer is really stretching out now. Was hoping to get more than 2 months out of it.

    SCY

    400 Warm up

    4 Times through:
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy
    Dave was feeling good on this one. I think he made 1:00 on everything. I was only getting about 2-3 seconds rest on the 75 fly... ouch!

    16 x 100 Up/Down Kick - 1:40 (:10)
    50 Easy
    Making 75 Kick/25 swim on 1:30 was a little bit of a struggle. Focused on a strong consistent breaststroke kick. Found myself slacking occasionally but overall, I did OK.

    6 Times through:
    * 25 Kick/25 stroke - :50
    * 50 Pull - :50
    100 Easy
    Probably should have done 50 stroke instead of pull.

    Dave wanted to maintain our 100s on 1:10 effort so we did 4 at the end of practice today.
    4 x 100 - 1:10 (1:08, 1:10, 1:13, 1:11)
    Didn't quite make it but did OK w/ my draggy suit and soreness.

    100 Cool down

    (4200 Total)

    Updated February 15th, 2012 at 11:15 AM by pmccoy

    Categories
    Swim Workouts
  19. Gonna start strength training - 02/15/12

    by , February 15th, 2012 at 08:24 AM (Workout Swimmer)
    Had a great time at the Auburn Meet - took off a little bit of time on my 200 & 500 free, 200 breast, 50 fly & did about the same on the 100 IM (0.05 better) and 100 breast. I felt great in the water, and felt strong, so I was rather surprised that I did not improve by more, compared to a year ago. I guess part of this must be due to the fact that I am actually getting older, and losing muscle mass, more than I realized. I am going to start at least doing my Bowflex & pushups to increase/maintain my muscle mass better - and not just for my swimming, either. This is a kinda scary realization - it's one thing to tell my patients this, it's another thing to realize that I've arrived at this point myself. My only concern is that I only have one more meet & then surgery - don't want to sabotage myself for the St.Pete meet, so I'm going to try and be very careful. While I'm recovering from the elbow surgery, I'll probably do some leg work - they could use the help anyway!

    First day back after the Auburn Meet. It was a chilly 24 degrees on Monday morning, and 28 degrees yesterday morning, so the pool was closed until after I was at work, so no swimming.
    300 back/free (got there late)
    4 x 100 pull on 1:30 (shoulda been 5, but had equipment difficulties!) holding about 1:25/26
    400 kick
    12 x 50 on :50; 70%, 80%, 90%
    100 easy
    300 pull
    2 x 150 pull on 2:20
    3 x 100 pull on 1:30
    100 easy
    4 x 100 lazy kick talking with Annie B
    200 easy
    Total: 3100 LCM - rather pathetic amount, but that's ok.
    Categories
    Uncategorized
  20. Two steps forward...

    by , February 14th, 2012 at 10:34 PM (Alex's swim journal)
    ...one step back?

    Today I felt like my 200 times took a step back after seeing improvement for a couple of weeks in a row. I noticed that this would happen to me last summer too, I would do a workout a couple of times, show progress, then do the same workout and see a regression, only to come back the next week to see improvement again. Here was the workout:

    20 x 50 on 1:00 (first few in 45-42 seconds, then hit :40 consistently for the rest)
    4 x 200 on 4:00 (3:03; 3:04; 3:03; 3:02)
    200 breast recovery
    4 x 200 on 4:00 (3:10; 3:07; 3:06; 3:07)
    200 breast recovery
    4 x 200 on 4:00 (3:12; 3:16; 3:13; 3:12)
    200 breast recovery
    100 gliding free cool-down
    --4100 SCY/82 minutes.

    A couple of factors that might be at play: 1. I've been adding a couple of 200s to this workout each of the last three weeks (maybe my body was subconsciously holding back b/c it knew I had a 3rd set to do, as opposed to 2 sets and a final pair). 2. This is the second week in a row I've done this workout two days after a 6K continuous swim (time to take a step-back week?).

    Another issue is the 50s at the beginning of the workout just aren't as crisp as I want them to be. I was hitting :38 regularly two weeks ago, last week I was at :39, today I only had 3-4 reps under :40. That seems like a big difference. It's like the garbage yardage monster (AKA Il Garbagio) is seeking revenge. I've never been fast, but is this my slow twitch starting to assert itself as my weekend long swims get longer? I'm baffled...

    Though that's part of the fun, isn't it? We're all unique science experiments (testing hypotheses, trying to figure out what works, what are the causes and effects of each decision about the training regimen). The miracle of each individual human heart and soul!

    "When the mountain is high..."; well... take it away, Lenny!
    [nomedia="http://www.youtube.com/watch?v=Wadtaj9Opzs&feature=related"]Lenny Kravitz - Dig In - Rock In Rio Madrid 2008 - HQ Alta Calidad - YouTube[/nomedia]

    "Life has been waiting for you to care..." Happy Valentine's Day!
    Categories
    Uncategorized