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  1. 01.21.12 - Saturday Workout solo pwb stuff

    by , January 21st, 2012 at 06:37 PM (Pete's swim blog)
    Woke up to thunderstorms this morning so a workout at the Nat was out of the question. Roger was swimming at 10:00 but I didn't know if the storm would clear by then and I was watching the kids anyway. Finally got away about 2:30 for a solo workout. I went looking for something different to do and ended up checking out week 3 in the [ame="http://forums.usms.org/forumdisplay.php?f=121"]Jungle[/ame]. Broken mile... I'm swimming the 1650 in a couple weeks... perfect! Made some estimates on my threshold (1:08) and Base (1:15) for scy, calculated the send-offs, printed and headed to the pool. Threw in some breaststroke work since apparently pwb is not "high volume" enough . Dave C showed up near the end of the workout and we did some relay practice. Ended up around 6000 total. Water temp was about 84. Since I was pushing it today, I wore my Nike jammer w/o a drag suit.

    SCY

    Warmup sets (1,600 set / 1,600 total):
    * 400 Warm up
    * 10 x 75 Pull - :55 (I added the pull in)
    * 5 x 50 - :45
    * 8 x 25 - 0:30, in sets of 4, freestyle
    -- #1 = Distance per stroke
    -- #2 = ˝ lap fast – ˝ lap easy
    -- #3 = ˝ lap easy – ˝ lap fast
    -- #4 = AFAP

    Broken Mile (1,950 set / 3,550 total)
    * 11 x 150 - 2:10 (Target 1:42)
    * 6 x 50: active recovery free, 2 each on :37.5, :40, :42.5
    I did 11 to get to 1650 total yardage. Tried to hold my threshold pace but that proved harder than I thought. Started on 1:42. #2 was 1:42 again. Then I went 3 on 1:40. That was encouraging. But I hit a wall and did a few on 1:43. Finished the last one on 1:42. Oveall, I liked the set. It hurt just about right. What does this mean for my 1650?

    Breaststroke warm up (1,300 set / 4,850 total)
    * 4 x 100 Br Kick - 1:45
    * 7 x 100 Br - 2:00 (1 kick/4 pull -> 4 kick/1 pull)
    * 4 x 50 Br - :50 w/ paddles
    Got my legs warmed up for some hard breaststroke. The 4 kick/1 pull left me a little short of breath. Not great for the broken 200 but this is about when Dave C showed up and we chatted a little. Gave me a little time to recover.

    Broken 200 (200 set / 5,050 total)
    * 8 x 50 Br - :50 (Target :40)
    Ended up going :41-:42. Little bit slow but we I was starting to fatigue some.

    Relay starts (200 set/ 5250 total)
    * 25 easy
    * 300 Relay - swim hard outside the flags.
    * 25 easy
    Dave led off w/ a backstroke start. I swam br, fly, free from a dive. Dives felt pretty good.

    Kick Conclusion (750 set / 6,000 total)
    * 3 x 200: IM kick - 3:45, descend to fast
    * 1 x 150: float/cool-down
    Kick supposed to be on 3:30 but that's a stretch for me without some rest. I'd make one and then fall apart.

    TOTAL: 6,000

    Updated January 21st, 2012 at 09:26 PM by pmccoy

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  2. Wow an interesting speed workout

    by , January 21st, 2012 at 06:25 PM (Mixing it up this year)
    At first during warmup I felt like "oh no another sore day where I feel like I am going no where". Glad I can say that changed in many ways.

    During the 8x50 part of Leslies warmup I was visited by a police officer who was looking for my license and insurance policy number. Apparently someone hit my car in the parking lot and was nice enough to call the police and have a report done. Luckly I didn't have to leave the deck since I had my insurance providers web app on my phone.

    Well here is the workout with all my comments.

    600 Free
    8x50 w/paddles odds swim@1:00 evens kick@1:15

    6x:10 VK w/dive brick +:30 resr

    6x thru (did not do an interval actually coaked during the first VK and then at the end I had to wait till my heart rate dropped alittle to finish on the last one)
    VK :15 in streamline position
    10 pullouts
    12.5 burst & cruise to wall & 25 EZ

    2x50 smooth free
    1x50 @200 pace went :38
    2x25 burst & cruise

    an extra 100 here while I was helping demonstrate a drill

    2x50 smooth free
    1x50 @100 pace went :36
    2x25 burst & cruise

    2x50 smooth free
    1x50 @100 pace went :34
    2x25 burst & cruise

    kept feeling faster with each round on that

    300 EZ

    8x(25 AFAP + 75 EZ) @ 3:00
    4 kick, 4 swim did the kick with snorkle in streamline position
    the swims were great held 16's for the 25's and overall even swimming easy the 100's were 1:30, 1:28, 1:25, 1:25

    200 ez

    Total 3200 yards

    Finished up this evening with a half hour on my quads and half hour on my glutes using the Compex Muscle Stimulator. This is the only thing I can do with my knees as bad as they are.

    Updated January 21st, 2012 at 07:54 PM by Donna

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  3. Solo Saturday 01/21/12

    by , January 21st, 2012 at 05:31 PM (Workout Swimmer)
    Had trouble getting out of bed today, dreary weather, total cloud cover. Wes bailed on AM practice, so I did too, thus, I was stuck swimming on my own, if I wanted to get anything in at all. Totally unmotivated today - made the mistake of taking a "Fastin" to see if that would help -- ha ha, never again - not used to all this adrenaline running through my body - it makes me extremely agitated - but I felt like I ought to try it, since I suggested my hubbie take it to help in his weight loss. He doesn't seem agitated by it at all. Of course he has 100lbs on me, so that might be why!!

    300 warmup 75 free 25 back repeat
    9 x 100 w/50 ez after 3 & 6, 1:30, 1:25, 1:20
    100 ez back/breast
    3 x 200 IM, drill, swim, drill
    600 kick (4 x 50 on :55, 2 x 100 on 1:40, 4 x 50 on :55) alt w/& w/out board, w/zoomers
    3 x 300 w/snorkle, 1st two w/bouy, last one swim
    50 breast, 50 free, 100 breast, 50 free, 100 breast, 50 free, 50 breast
    200 stroke/free by 50's
    Total: 4150

    Trying not to get too far behind on the GTD, which was half of my motivation today. Also, tried to not push anything that would make my elbows feel sharp pain, and interestingly enough, it seems like everytime I have a long kick set where I use the board, it affects not only my upper back & shoulders (feels tight) but also my elbows. So, taking this as a learning opportunity, I will forgo the board next week, and see how that helps. Of course that means that I will be FORCED to wear zoomers 1/2 of the kick sets (which I do anyways) since I can't possibly go 6-700 breast kick all at once - at least not if I intend to walk the rest of the day - but I would be way too slow w/out a board (and out of breath to boot) if I don't wear zoomers on long kick sets. Hopefully the coach will ignore me and just let it be. He does have several younger swimmers he's watching, anyway. Oh, also, forgot my "compression sleeves" and seemed just fine. That's nice.
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  4. Friday 01/20/12

    by , January 21st, 2012 at 04:10 PM (Workout Swimmer)
    Got there late & missed the first 400 of warmup, so:
    200 back/free
    500 pull no paddles, locomotive to 100
    4 x 100 kick on 2:15 (wore zoomers on middle 2)
    100-200-300-200-100, speedplay by 25's, last 200 & 100 put on zoomers and did fly for the hard 25's
    6 x 100, desc 1-3 on 1:30/35; no toys
    50 easy
    4 x 4cycle speedplay (~100)
    5 x 200, swim, pull w/paddles, last one breast/free by 50
    Total: 3700 LCM
    Felt like crap in the water today, arms were more like lead pipes than a means to get anywhere. Propbably because of the time away from LCM, but also perhaps due to my biorhythms being "on the way down" physically. Emotionally, I'm good. Wondering how much credence to put into the Biorhythms. I know that the emotional component is extremely accurate for me (in retrospect), but not so sure about the physical component. I disregard the intellectual component completely, as I know that caution and taking my time is all that is necessary to make sure I don't make stupid mistakes. What I'm wondering about is when you see all 3 bottom out, what would be the benefit of even entering a meet? Seems like my worst times (in retrospect again) have been when either both emotional & physical were on the bottom, or all 3. Can't really say that I feel on top of the world when they are all peaking however!! I think I should use this as a guide, especially the emotional component. If I'm going to consider entering a meet, and I see that all 3 are down, I won't bother. If only one is down, it really shouldn't be a problem. After all, I'm a big girl and in charge of my mind & my body, right? (unfortunately, NOT)

    Updated January 21st, 2012 at 05:30 PM by Celestial

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  5. Workout 1/21/12: What will you become?

    by , January 21st, 2012 at 03:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    2 x (3 x 100 Kick on 1:50)
    - Free w/ board, Back w/o, SDK

    variation of pwb's workout that slknight did the other day on a base of 1:40/100yds:
    - 50 Fly
    - 100 (Fly/Bk)
    - 150 (Fly/Bk/Br)
    - 200 IM
    - 150 (Bk/Br/Fr)
    - 100 (Br/Fr)
    - 50 Free

    200 FR pull with buoy on 2:30 DPS
    100 FR pull with buoy on 1:20 DPS
    50 FR pull with buoy on :40 DPS

    50 ez and out
    (2200, 40 min)
    --------------

    I missed the masters team practice this morning because I went to the men's breakfast at church (I shared a short devotional on Luke 10:38-42) - lot of good breakfast quiches and casseroles. I went to the Rec for a short swim today, and had more planned but the pool was packed!

    I did extra kicking due to the six other people in the lane , and when it started to thin out I modified the de/constructing IM's, working on fast turns and breaststroke glide. The Free pulling was active recovery as I worked on high elbows underwater while just making the interval.

    It's been lightly snowing here since early this am - about 2 inches on the ground so I was able to get some shoveling in. Travel to the meet tomorrow should be smooth while they get the roads cleared off.
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    Swim Workouts
  6. 1 Hour Postal Swim

    by , January 21st, 2012 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/21/12

    Swam the 1 hour swim this morning with several of my Sawtooth Masters teammates.

    Went 4025 yards. Last year I went 4050, which is my best for this event. I'm pleased with this distance since I don't think my conditioning is as good as it was last year. It's not easy to get a good swim in this event, since I am always coming off a long layoff due to my city pool being closed during the month of December. But I can tell my conditioning is improving since I did a T-30 swim 2 weeks ago and went 2000 in 30:05. So this was slightly faster over twice the distance. I'm ok with that.
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  7. Injury status

    by , January 21st, 2012 at 10:46 AM (Nobody Special)
    * still unable to swim

    * still able to maintain an easy mile per day

    * Back feeling better - but still pain.

    * One more day to go on steroid

    * motrin and naproxen intake reduced to one dose of each a day.
    Tags: injury
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  8. The early bird gets . . .

    . . . the chance to make the very first set of footprints in new-fallen snow!

    That was me this morning—or at least I was among the first. I arrived back in the city yesterday, just in time for the first significant snowfall of the season (not counting the freaky snow back in October). This morning I enjoyed tromping through the sparkly white powder on my way to Riverbank. Luckily the subway was running and the pool open, and I enjoyed a nice swim, sharing a lane with Rondi and one or two other well behaved swimmers. Here’s what I did:

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

    12 x 50 @ 1:00, desc. in sets of 3 [did first 3 sets FR, last set BK]

    500-400-300-200-100, middle 100 of each swim BK, rest FR

    100 easy

    400-300-200-100 FR, middle 100 of each fast

    100 easy

    300-200-100 FR. middle 100 of each kick

    200 warmdown + play

    My goal today—and probably for the next few weeks--is to rebuild aerobic endurance while keeping things gentle enough to let my ribs finish healing. Freestyle feels good up through medium-fast speeds—sprinting still needs to wait a bit.

    The snow was still falling when I left Riverbank—I think we've gotten about 5-6 inches so far. I love riding the elevated part of the train and seeing the snow accumulations of the rooftops! So pretty!
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  9. A couple of easy days...

    by , January 20th, 2012 at 11:15 PM (Alex's swim journal)
    Every journey needs its pauses and rests... yesterday I planned to do more, but it just felt right to get out of the pool after a mile (1750, nothing too hard, 10 x 50 on 1:00 and 10 x 100 on 2:00, with a brief cool-down). It had been a long day at work and I was ready to be home.

    Still at number 8 when I checked GTD this morning (which surprised me after the short day yesterday). Today, I stopped again at the Y on my way home--a little earlier (5:30)--and felt good doing a ladder workout: 1000, 500, 400, 300, 200, 100, 50 with 50 breast stroke after each step (recovery swim instead of rest). I swam an easy 100 cool-down and was finished at about 55-56 minutes.

    Tomorrow I hope to get in one last short swim, just to stay loose, before the postal one-hour.

    Winter hit hard today... lots of snow, really cold temps last night (saw negatives for the first time this winter); it was pretty quiet tonight at the Y as a result. I'll probably break out the snow-blower tomorrow morning for the first time this winter... really could have gone a whole winter without having to do that!
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  10. Friday, January 20, 2012, 5:30pm DOUBLE

    by , January 20th, 2012 at 10:30 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


    3 rounds of:
    • 125 Free @ 1:35 (1:25/1:23/1:20 by rounds)
    • 100 Free @ 1:15 (1:10/1:08/1:05)
    • 75 Free @ :55 (:52/:52/:50)
    • 50 Free @ :35 (:33/:32/:31)
    • 25 Free Sprint @ :15 (:16/:16/:16)
    • 25 EZ @ approx 1:00
    300 Kick w/ board

    500 Free Pull @ 7:00 (went 5:37)
    400 Free Pull @ 6:00 (went 4:25)
    300 Free Pull @ 5:00 (went 3:17)
    200 Free Pull @ 3:30 (went 2:07)
    100 EZ and out

    I had another lap swimmer guy next to me doing the same set, only 100 yards shorter on each one, but same interval (400, 300, 200, 100). He was the reason I was able to keep going past my normal 3000 or so yards.

    ------------------
    4000 Yards

    6600 Yards for the Day

    This should be my last swim before the meet on Sunday. I have to work tomorrow to get something on my paycheck for the week, since I spent most of the time at the hospital.
    I think I'm good to go on the 1650 (I should have a couple guys with me or close to me in the event also, so it won't be too boring). The rest of the meet is all downhill from there. The 200 Fly will be fun, 100 IM & 50 Fly are just "filler" events, and the 500 I'm going to go for it and see what happens.
  11. Bungee Day, Friday, Jan. 20

    by , January 20th, 2012 at 04:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50:
    1-5 single arm fly @ 1:00
    free w/paddles @ :50
    kick w/paddles and fins @ :50
    50 EZ

    Speed/Lactate Production Work:

    3 x through w/bungee & fins:
    -- Swim to 15 meter mark, pulling on lane lines a bit to get there. Let go of lane line, swim a couple yards more. Then hold :10 free, rest :15, hold :15 free, rest :15, hold :30 flutter kick, rest :30. Pull on lane line a bit more until at flags. Then let go and zip back free with speed assist. Speed assisted bungee swims are straight up fun!

    3 x 40s w/bungee
    -- pull on lane line to flags and then speed assist back
    100 EZ

    5 x (broken hypoxic 100s @ 100 race pace intensity with specific 25 target + 100 EZ) @ 6:00

    #1 broken back shooters w/MF
    -- Originally planned on :10 rest per 25, hoping to stay at 9. Way too ambitious. Hypoxic work is easy on shortish rest if you're going easy speed. Not so easy if you're doing fast repeats at race pace. I also started out too fast. Went 9 low, 9, 10, 12. Had to surface on last one. Decided to revise rest interval @ 25 to :15 for the next 4 100s.

    #2 broken back shooter w/MF
    -- 9, 9, 9, 10
    -- still really hard

    #3 broken belly shooter w/MF
    -- target 10-11s
    -- 10, 10, 11, 11

    #4-5 broken free w/1 breath w/paddles & fins
    -- target 11-12s
    -- went 11, 11, 12, 12 & 11-12, 12, 12, 11

    1 x 50 AFAP breast, :28 mid
    100 EZ

    Total: 2900 + bungee holds


    ART, 35 minutes

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

    I was worried my legs might be tired from yesterday's double of speed work + late night bikram. But I was pleasantly surprised to recover fairly well. The hypoxic element of the 5 x 100 made them very difficult. Really dying for more air on the last 25.

    So glad I had an ART appt today. He worked on m elbows and a minor twinge in my left shoulder. He said not to do any rehab exercises for my elbows, but rather to just let them rest outside the pool. The exercises would just add more volume to tax them. He also said no upper body weights whatsoever. At this point, I may be out 3 months from them (with the exception of some I should not have tried for a week or two). Oh well, I do feel at least like I'm training better in the pool than I was last fall.

    He also advised me to up my dosage of CoQ10, which has anti-inflammatory properties. http://www.ncbi.nlm.nih.gov/pubmed/19096114. I didn't know that. He also approved of my switch to a fish oil with a large amount of DHA. It was a bit hard on the digestion at first, but my body seems to have adjusted.

    And now I'm off to my last regular season Friday night HS swim meet!
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    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -01/23/12

    by , January 20th, 2012 at 03:30 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 250 4:40 4:20
    1 X 200 3:40 3:20
    1 X 150 2:40 2:20
    1 X 100 1:50 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    1 X 100 swim -

    1 X 150-50fly/50back/50breast 3:00
    4 X 50 - 1:15
    Four rounds, short break between rounds.
    50's: Round 1:fly 2:back 3:breast 4:free

    5 X 200 free 3:20
    Negative split all 5

    WARM DOWN: 4 X 50 easy 1:00

    4600M
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    Swim Workouts
  13. Back into the routine!

    by , January 20th, 2012 at 03:29 PM (Chowmi's Blog)
    Hooray! I was able to swim with the team today. I gloat that it was a group workout practically designed for me!

    SCM, Baylor Fitness Center
    Steve Barnicoat on deck

    350 warm up

    10 x 50 on 1 min
    with Speedo Blue & Orange fins
    25 kick/25 swim

    12 x 25 from the middle
    on coaches' go
    deep end - fast/easy
    shallow end - easy/fast
    BUT - coach will mix up which way you swim each time so you never knew which way you were going to start

    6 x 100 pull on 1:30
    ==>no. I did 6 x 100 kick with Speedo B&O fins; improving to be able to do full set holding 1:18 ave pretty comfortably with moderate/strong effort

    split lane leaders
    me & Jen next to each to race
    (she goes 23.6 50 free and 24.0 50 fly SCY)

    All 25's on 35, but really with bonus rest on coache's command, thank goodness!

    1 fast
    1 easy
    2 fast
    1 easy
    3 fast
    1 easy
    4 fast
    1 easy
    5 fast
    1 easy

    50 easy

    6 x 25
    2 fast
    1 easy
    2 fast
    1 easy

    50 Warm Down

    The End

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

    Today was great! It is great when I get to race another fast girl who is good competiton for me. I worked on holding the water and only going as fast as I could while still holding and getting traction. I went the same speed and arguably faster as the # of fast 25's increased due to not just grinding away on the first fast 25's. Made a point to really "dig in" on the last of each of the later sets, going about 14-15 which is quite strong.

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

    I stayed up really late watching all the Angela Lansbury movies taped from TCM, and all my GRIMM episodes. I feel so empty now that I have no more of The Closer or Grimm episodes left to watch. I have to wait for all the Patricia Neal movies to record!

    I probably should watch the DVD I got with my new kettleball. I was laughing with another swimmer in the locker room how for xmas we just ask for things like socks, a new timex watch, a mini - tramp, and a kettleball. She got a sandbag/punching bag and an exercise video, and also her annual timex watch replacement. I should have party where everyone brings their xmas loot and we do circuit training.

    Regarding the kettleball, I literally only asked for one kettleball. Was that dumb? I suppose I should have gotten a pair. Then it took a few days for me to take it out of the box. I was swinging it around with the stupid square box. I could really hurt myself like that! Now that i'm out of DVR'd stuff, I suppose I should watch the free video it came with!
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  14. January 20, 2012

    Warm-up (1000)
    200 swim
    200 kick
    4 x 100 @ 1:40 concentrate on DPS
    8 x 25 @ :45 streamline glide drill - push off in perfect streamline and glide as far as possible, easy swim to wall

    Kick Set #1 (400 set/ 1400 total)
    4 x 50 @ 1:00 dolphin kick w/fins on back
    4 x 50 @ 1:00 dolphin kick w/fins

    Main Set (2250 set/ 3650 total)
    5 set of 4 x 100 pull with buoy, breathing every 5 strokes
    • 4 x 100 @ 1:25, 50 easy
    • 4 x 100 @ 1:20, 50 easy
    • 4 x 100 @ 1:25, 50 easy
    • 4 x 100 @ 1:20, 50 easy
    • 4 x 100 @ 1:25, 50 easy


    Kick Set #2 (400 set/ 4050 total)
    8 x 50 @ 1:00 breast kick

    Wrap-up (450 set / 4500 total)
    12 x 25 @ :30 no breather
    150 easy

    * 4500 Total *

    Wednesday's workout felt really good so I decided to try 100s on 1:20 today, something I haven't done in more than 30 years. Even though each set was only four 100s I didn't quite make it: the first set I went 1:17, 1:18, 1:19, 1:21; the second set I went 1:16, 1:18, 1:20, 1:22. Oh well, much better than three months ago when I could only sometimes make 100s on 1:30.

    The second kicking set was supposed to be a duplicate of the first one but both calves cramped up immediately so I switched to breast kicking, which I can do as long as the cramps aren't in my feet.

    Updated January 20th, 2012 at 03:46 PM by eric.carlson

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    Swim Workouts
  15. Welcome back SUCKER!

    by , January 20th, 2012 at 03:14 PM (Random Nonsense)
    That's how it felt anyway.

    Warm up
    - 1x400 free
    - 2x200 kick w/fins
    - 3x100 free
    Main Set
    - broken 1650 for time
    - 11,10,9,8,7,6,5,4 lengths take 10s after each
    - 3,2,1 lengths take 5s after each
    - subtract 90
    -- went 19:50
    -- Josh went 18:50
    Random Set
    - 25 under water
    - 25 ez
    Cool down
    - 200 ez

    9 days out of the water and a sinus infection is brewing.

    Singapore was awesome, but I forgot my goggles. The hotel pool was crap for swimming laps, but finding a pool in Singapore and Hong Kong was totally doable, just not worthwhile without goggles. Did come across some Speedo sweedes for $20.

    It was $450/night for a room at the Marina Bay Sands and you can only swim in the pool if staying there. I passed.
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  16. Workout 1/20/12: Find a place of solitude

    by , January 20th, 2012 at 02:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go three times though (continuous):
    - 100 Kick
    - 100 IM drill
    - -- - FR/BK/SDK

    4 x 100 Pull with Buoy on 1:20
    - Focus on DPS, breathe 3/4/5/5 per 100

    1 x 500 Noahs Ark Pull with Buoy on 7:00
    - Went 6:20

    4 x 50 on :60
    - 25 DPS FR
    - :05 rest
    - 25 sprint IMO

    250 w/d and out
    (2350, 40 min)
    ------------------

    Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.

    Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).

    On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
    - 200 IM (goal: 2:16.72)
    - 50 FR (goal: 24.94)
    - 50 BR (goal: 38.77)
    - 50 FLY (goal: 27.86)
    - 50 BK (goal: 28.46)

    So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know

    Updated January 22nd, 2012 at 09:41 PM by rxleakem

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    Swim Workouts , Planning
  17. Friday, 1/20/12

    by , January 20th, 2012 at 12:30 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Took it easy today since I will be swimming 1 Hour Postal tomorrow.

    200 Swim free
    1 x 600 IM Drills:
    150 Fly: 50 drill - 50 kick - 25 scull - 25 swim fast
    150 Back: "
    150 Breast*: "
    150 Free: "

    Set #1(350)
    1 x 50/50 smooth (40±)
    2/45 strong (37, 37),
    1/50 smooth (40±),
    2/45 strong (37, 38),
    1/50 smooth(45±)

    Set #2 (300)
    12 x 25/30 100 IM* Order

    Set #3 Kicks (400)
    2 x the following:
    50 choice flutter on belly w/snorkel
    50 tight streamline on back
    50 around the world (12 front-12 R side - 12 back - 12 L side)
    50 under water 15± SDK underwater (12-15y) then flutter on surface


    Set #4 (600)
    2 x 300 pull with paddles, buoy and snorkel

    50 easy


    Total: 2500 yards

    * Note to Jswim - breast stroke done here.
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  18. Friday, January 20, 2012 5:00am

    by , January 20th, 2012 at 11:16 AM (Fast Food Makes for Fast Swimming!)
    This morning was sluggish...probably do to the fact that I couldn't get to sleep easily last night. A combo of sleeping in my own bed again, swimming a few hours prior to bedtime, and my instincts to keep waking up every 30 minutes to check on my son all night long. Plus I woke up at 4:00am to clean up the 15"+ of snow in my driveway and to unbury my cars so my wife and I can go to work today.

    Warmup:

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ 1:00 (:46-:50)

    4 x
    100 Free @ 1:30
    50 Fly Fast @ :45 (:30-32s)

    4 x 100 Free Pull @ 1:20

    100 EZ and out

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

    I'll probably swim again tonight, but we'll see.
  19. Fort's Kick Focus 1/20/12

    by , January 20th, 2012 at 10:47 AM (The Labours of SwimStud)
    So I did this workout today
    Warm up/Transition:

    300 choice
    2 x 100 @ :15 RI
    -- 25 scull, 25 drill, 25 kick, 25 swim
    4 x 50 kick @ 1:00-1:15
    4 x (3 x 25) @ :35-:45
    1 = tarzan drill (heads up free) with dolphin kick
    2 = power kick to 12.5-15 m, then cruise
    3 = burst + cruise
    50 EZ

    Power Kick Set:

    This is a very fatiguing set. Take as much rest as you need to make a very strong effort.

    4 x 50, done as: 25 barge kick w/fins & board + 25 EZ @ 1:30-1:45 I did tombstone kick as I didn't know what barge was...now read it same idea slightly different.
    50 EZ
    4 x 50, done as: 25 kick w/fins & board, dolphin kick UW to the bottom at mid-pool, jump off bottom dolphin kicking to top and sprint flutter kick to the wall + 25 EZ @ 1:30- 1:45
    50 EZ
    4 x 50, done as: AFAP kick at wall with fins for :10, right into fast 25 shooter and then 25 EZ
    100 EZ

    Speed Set:

    3 x through:

    12.5 @ :30 from a dive, work start
    25 @ :45 work turn
    12.5 @ :30 work finish
    50 @ 1:30 build to fast turn and breakout, then cruise
    50 @ 1:30 90% effort with fins
    100 EZ

    200 EZ

    Total: 2800

    I was glad I had my compression leggings for afterward.

    Updated January 20th, 2012 at 11:23 AM by SwimStud

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  20. Fri Jan 20th, 2012 Back from the Big Easy

    by , January 20th, 2012 at 10:00 AM (Ande's Swimming Blog)
    Fri Jan 20th, 2012, SCY

    Swam Fast Friday on Friday the 13th, 6:30 am, pool was set up LCM for the AGP
    but didn't blog,
    we did 3 rounds of:
    400 FR fast (desc)
    100 easy
    50 FAST
    50 easy
    left 15/20 min early to get home

    Then hurried home and we drove to New Orleans Fri Jan 13th Left Mon & got home early early Tue morning, didn't get to bed till 3:00 am so I skipped Tue 6:30 am practice & swam noon instead. I stayed up late again on Tuesday night so I missed Wed 5:00 am practice. Planned to go at noon but my dad asked me to lunch, so I had lunch with him instead, he's 77. Wed afternoon I had another Drs appointment to get the pea sized lump on my right forearm checked, he said it's hard and thinks it's a cyst so I scheduled an appoinment for Wed Feb 1st to get it removed. Might have to be out of the water for a few days after. His assistant offered an appointment on Fri Jan 27th but Larry asked me to do the hour swim on the 28th or 29th.
    Then I slept in Thu Jan 19th & swam at noon.

    TXLA Master's new schedule:
    Sat 1/21 5:30-7 am
    Sun 1/22 none meet at UT
    Mon/Fri 5:00 - 6:30 am
    Tue/Thu 6:30 - 8:00 am
    Wed/Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 -1:15 pm



    Whitney Coached
    SCY UT Swim Center: main pool, north end
    Pool is set up for TXLA's New Years Classic Meet
    5:00 - 6:30 dove in 5:10ish
    wore Speedo PRO jammer
    trained with Natalie Sacco, Todd, Tyler, Larry, Max

    Warm Up
    did easy 50's

    Main Set

    100 Fast from a dive
    cruised it still warming up
    went 56

    200 easy

    8 x 100 fast on 2:30
    held 60's & 61's, went 57 on #8

    100 easy

    50 fast
    went 25

    8 x 50 fr on 1:30 from a push
    went 27's

    150 easy

    100 fast in heats
    went 52

    100 easy

    Left elbow hurts a little


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 24th, 2012 at 10:47 AM by ande

    Categories
    Swim Workouts