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  1. Thursday, March 10, 2011 5:00am

    by , March 10th, 2011 at 10:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill

    2 Times Thru:
    4 x 100s (first time 1:30, second 1:25)
    --25 Fly, 75 Free
    --50 Fly, 50 Free
    --75 Fly, 25 Free
    --100 Fly
    100 Backstroke stretch out @ 2:00
    100 Kick on back

    600 Free Pull

    4 x 25 Fly @ :30
    100EZ
    -------------
    2600 Yards
  2. Wednesday, 3/9/11

    by , March 10th, 2011 at 09:43 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    Recovery day

    Warm up (800)
    4 x 100/1:40 Build free
    200 IM Kick
    4 x 50/55 desc back

    Main Set:
    Free or Back Swim with Fins:
    12 x 100/1:45
    on free 85y Free/15y Fly
    - did odds back, evens free
    - 1:30± for back, 1:25± for free

    Kick Flutter/Dolphin
    5 x 100/10 - 15sr
    100 Choice
    - flutter w/board and snorkel, no fins, 2:00
    100 12 kicks on front - R side - L side - Back
    - w/fins, about 1/2 length for each position, 2:00
    100 Choice
    - flutter on back, no fins, 1:55
    100 Under water
    - did as 4x25 on 40 alt on belly and back, was coming up at the flags
    100 Choice
    - w/snorkel, on side switch side each length, no fins, 2:00

    Cool down
    300 as 150 free/150 back


    Total: 2800 yards
    Categories
    Uncategorized
  3. MATT Thursday Workout

    by , March 10th, 2011 at 08:59 AM (Pete's swim blog)
    SCY

    400 Warm up
    200 Free

    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    100 Easy

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    100 Easy

    200 IM Timed (2:40)

    100 Cool Down

    (4300 Total)

    Made 5 200 IM's before I had to start substituting stroke for free. That's the deepest I've gone into this set with a drag suit. 200 Timed felt good.
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    Uncategorized
  4. Night and day

    That’s both when my workouts were, and how different they were today.

    This morning I swam at Riverbank State Park pool with a swim buddy. Here’s what I did:

    900 lcm warmup

    8 x 150 @ :10 rest, odds FR/ST/FR IM order, evens FR/K/FR

    5 x 400 @ :20-:30 rest, building within each 400 by doing 75ez/25fast/50ez/50fast/25ez/75fast/100fast [On the odd 400s I swam the ez portions with 2-beat kicking and fast portions with 6-beat kicking; on the evens I just focused on increasing turnover on the fast sections]

    400 IM kick
    400 IM kick/swim by 50

    300 pull + warmdown

    The first of those 400s seemed hard, but after that I just zoned out and ended up enjoying them. It was a fairly busy day at the pool, and when we have others in the lane I really appreciate how gentle in the water my workout partner swims—if my head’s turned to breathe I sometimes don’t even notice when she passes by in the other direction. Some other swimmers are hard to miss—they just seem angry at the water whenever they’re swimming, and practically create tidal waves all around themselves. Once I started noticing this I tried to swim as quietly as I could, and found it a fun challenge.

    Then tonight I went to TNYA’s first Wednesday night “competition focused” workout. This is to be a weekly thing while the team is preparing for IGLA this summer. We had a short warmup, then got a choice of 3 different sets: 10 x 50 @ 6:00, 8 x 100 @ 8:00, or 5 x 200 @ 12:00. I chose the 50s, but planned to do just 6 or 8 of them. I ended up doing 5, which seemed plenty, plus an extra dive or two, so my workout looked like this:

    400 scy warmup

    4 x 100 build @ :10 rest

    5 x 50 FR from blocks @ 6:00 [went 28-30s, and swam 100 or 150 warmdown between each]

    2 dives with feedback

    400 warmdown

    I think the format for this workout will be the same every week, with 2 coaches on deck to give feedback and get times for everyone. I plan to go every other week or every third week, and will have to plan ahead as to which of the options I want to do and how I want to shape. Tonight my goal was simply to get in some practice dives before this weekend's meet, so I was glad to do that.
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  5. Catch-up Wednesday

    by , March 9th, 2011 at 09:52 PM (Swimming, Life, and Other Stuff!)
    Sunday was a good, simple hard swim with the Nasti's. Distance 3,200 scy.
    Tuesday I skipped out of mindfulness/meditation early again so I could attempt to swim with Nasti. I was a bit late, missed all the warm-up and ended up with 2,300 scy of choppy, discombobulated swimming. I did feel better after the
    short workout so I'm glad I made the effort to be there.
    Tonight I swam solo @ Monon Center. I had a delightful swim with myself!
    Straight Through
    **100 Free @ 1:45 interval
    **4 X 25 kick @ :45 interval
    **200 Freestyle @ 3:30 interval
    **4 X 25 Stroke Drill @ :45 interval
    **300 Freestyle @ 5:15 interval
    **4 X 25 IMO Stroke @ :30 interval
    **400 Freestyle Swim @ 6:45 interval
    **4 X 25 Kick Dolfin on Back @ :45 interval
    **300 Freestyle Swim @ 5:15
    **4 X 25 Stroke Drill Free @ :45
    **200 Freestyle @ 3:30
    **4 X 25 IMO Stroke @ :30
    **100 Free @ 1:45 interval
    **4 X 25 Kick on back @ :30
    **4 X 125 IM (50 IM Roll) @ @:30
    **4 X 75 (25 Stroke IMO/50 Free) @ 1:30
    **4 X 50 Backstroke @ 1:00 interval
    **100 ez with paddles and buoy
    **100 ez free

    3,600 scy

    THIS SUNDAY is our Mindfulness/Meditation all day retreat. I must be on-site by 8:30 a.m. and it will last till 4:30 p.m. We are required to leave our cell phones in our trunks, mindfully pack a wholesome, nourishing lunch, wear layers of stretchy clothing bottomed with comfortable walking shoes, and understand that we will mostly be silent the entire day. I am not looking forward to this retreat at all but I must say I am curious as to how I will respond physically and mentally to a daylong silence and meditative marathon. I have given myself permission to "jump ship" if I truly start going crazy!!
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  6. Wed., March 9

    by , March 9th, 2011 at 06:33 PM (The FAF AFAP Digest)
    @ Gym:

    RC Work, 20 minutes

    Stretching, 30 minutes

    @ Pool:

    30 minute slow continuous swim

    15 minutes hottub

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

    Commentary:

    I didn't have any sprinting planned for today because I know I'm always mushy and sluggish after a deep tissue. But I did get my stretching in so no one would have to scold me.

    On other random notes of interest:

    1. I read today that an article about the strengthening properties of beer is coming out in Men's Health. I know some people who need to run right out and buy this issue!

    2. Geek added this link in a comment yesterday and I wanted to post it here too:
    http://well.blogs.nytimes.com/2008/0...ance-training/.

    3. I've decided I mistrust most people that are certified trainers. Most of them don't even look that fit.

    4. I am still adhering to my gluten free diet. Every once in awhile I try something with gluten (last time pizza) to see if I am able to tolerate it any better. This just results in me feeling tired and slightly ill. I have now discovered oat flour though, so I am prepared to go back to eating homemade cookies and bread and getting fat.

    5. Jim Thornton recently opined that your diet makes little difference in performance because your body doesn't distinguish between different kind of carbs and proteins, i.e., a twinkie is the same as a mango. I know nutrition is a complicated subject, but this cannot be right ... http://www.med.nyu.edu/hjd/harkness/...erformance.pdf

    6. I am bracing for another night of teenage angst as Mini Fort just called me and told me she had "the worst day of her life" for the third time in 2 weeks. Crew is harder than she imagined.

    7. I have not entered the Albatross Open yet because I am still mulling over seed times.

    8. Does anyone know when the FINA SCM & LCM rankings come out?

    Updated March 9th, 2011 at 10:32 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  7. Double Wed Mar 9th, 2011

    by , March 9th, 2011 at 03:49 PM (Ande's Swimming Blog)
    Double Wed Mar 9th, 2011

    this is probably my last Wed Double till after Nats, might still swim at noon if I skip morning practice and I'll probably double some fast friday work outs

    Sent in my Zone entries yesterday, entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    doubt I'll swim everything I entered and I
    might do split requests in the 500 fr or 1000 fr, or might just skip them, we'll see
    there's no deck entries at the meet
    so I gave myself some choices

    seriously considered the 200 fly but it's right before the 200 IM so I chose not to, besides it really hurts, especially if I go out too hard.


    Subscribe to Ande's Swimming Blog

    Bess Coached
    UT, SCY main pool center course
    noon to 1:15, dove in on time
    trained with Max & Bob
    beside Jim, Guy, David
    wore worn out FS PRO legs

    WARM UP
    4 x (100 fr, 75 br k, 50 bk 25 fl k)

    Main SET:

    3 rounds of:
    4 x 100 fr on 1:15 right into
    3 x 100 IM on 1:30 right into
    2 x 100 fr on 1:05
    50 FAST for time from the block
    50 easy

    did
    Round 1 50 fl 25.5
    Round 2 50 bk 27 something (terrible turn, flipped over too late and got all jammed up)

    Round 3
    did easy 50's instead of 100's on the 4x & 3x then skipped the last 2 100's to rest up for a
    fast 50 fr
    put on crappy b70 legs
    probably rested 7 to 9 minutes

    50 fr fast
    roll start
    bess timed
    pretty sucky turn, guess I was tired from it all today
    went 22.5

    it's time to get strong and fast

    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 9th, 2011 at 03:55 PM by ande

    Categories
    Swim Workouts
  8. Off the Blocks!

    by , March 9th, 2011 at 03:17 PM (Year Three: The Road Back)
    YAY! It was so much fun to go off the blocks today - and not have it be in the pressure-filled situation of a race. The two guys that I train with decided that we needed to practice block starts, as the state meet is rapidly approaching and it's the first meet for one of the guys. So... we arranged for one of the two lanes with blocks - and hoped the coach didn't care. Guess not, as we didn't have a coach this morning. Don't know if the coach was or not, but.... we went off the blocks! Here's what we did:

    350 Warm-Up
    1 x 500 Pull on 8:00
    12 sets:
    - 4 x 25 Free on :30 (drill, swim, drill, build)
    - 1 x 50 Free FAST on 1:00 (did 6 off blocks, 6 off wall)
    - 1 x 50 Free Easy on 1:00
    100 Cool-Down
    Total Yards - 3350

    The cool-down was supposed to be longer, but I had to get my daughter to school early today.

    Notes from today -
    1. I need to keep tight throughout the dive entry. A couple of times, I hit the water well, but my legs flopped. Oops!
    2. I didn't seem to be able to find much power in my stroke overall until I started breathing every stroke and really focusing on the pull part of the stroke.
    3. My side/back issue seemed to be better. While I was getting sore by the end of the 12 repeats, I held it together - and sprinted my best. Sprinting overall seemed pretty tough today, but I've been so ginger in the water because of not wanting to throw my back muscles into a knotted mass again that I haven't done much power/sprint work lately. Guess it's about time for that to change.
    4. It's so much easier to swim fast when other people are training with you. When I was getting really tired (and probably would have dogged a few repeats if on my own), since my teammates were pushing hard, I pushed hard too. Guess misery loves company.

    I did decide to take a day off of the light weights I've been doing on my legs. Maybe that little break will help me find more power there too - instead of feeling like I have no gas left....

    Happy swimming to you - and we'll do it all again tomorrow!
    Categories
    Swim Workouts
  9. Wednesday Workout - Rained out this morning

    by , March 9th, 2011 at 03:15 PM (Pete's swim blog)
    SCY

    400 Warm up

    400 Free - 6:00
    400 Free - 5:45
    400 Free - 5:30
    400 Free - 5:15

    50 Easy

    4 Times through
    *1 x 75 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10
    *1 x 75 50 Stroke/25 Free - 1:10
    *1 x 75 25 Stroke/50 Free - 1:10

    100 Cool down

    (3350 Total)

    It rained yesterday. Then it rained last night. And pretty much all morning. Waded through a small lake to get to my car. Checked the weather maps for lightning before I headed to the pool. All the lightning was south of me so I figure the pool would be open. Wrong... apparently there was lightning somewhere. Given the large amounts of rain on radar (and possiblility that one rumble of thunder would set us back another 30 mintues), we decided to come back at lunch. I like doing more distance be we made the most out of what we had today. Kept all the 400's between 5:05 and 5:10. Really wanted to make 5:00 on the last one but came up a bit short. Dave ended up helping me a lot with fly. He gave me a lot of things to work on and it was nice to be coached a little. Hopefully it will translate to some improvement in the near future.
    Categories
    Swim Workouts
  10. Wed 3/9/11

    by , March 9th, 2011 at 11:15 AM (The Labours of SwimStud)
    Felt like I am beginning to recover from the winter blues and various "downer" moments today. Got a nagging pain in my delt and trap but it won't stop me from swimming until after NEM.

    Warm Up
    600 FR
    4 x 50 Fly 1:30 (wearing drag suit) finally feel like I can control my fly tempo better now... rather than it control me.
    10 x 50 Kick 1:30 Odds FR/Even BR
    100 EZ

    IM
    1 x 400 IM No Drag suit Probably went 5:00 or 6:00 but who's counting?
    4 x 50 EZ

    Main
    10 x 100 FR 1:30 No Drag suit # 1 was 1:18, 2-8 1:23ish, got 9 about 1:20 and 10 about 1:18 again.
    100 EZ

    Kick

    500 Fin Kick

    Cool

    3 x 100 EZ
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    Uncategorized
  11. Wed Mar 9th, 2011

    by , March 9th, 2011 at 11:09 AM (Ande's Swimming Blog)
    Wed Mar 9th, 2011

    Sent in my Zone entries yesterday
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    doubt I'll swim everything I entered and I
    might do split requests in the 500 fr or 1000 fr, or might just skip them, we'll see
    there's no deck entries at the meet
    so I decided to give myself some choices
    seriously considered entering the 200 fly but it's right before the 200 IM so I chose not to, besides it really hurts, especially if I go out too hard.


    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, SCY main pool center course
    5:30 to 7:00, dove in on time
    trained with Tyler marcio, & James
    beside todd, Mike, Nate and a new swimmer
    wore worn out FS PRO jammer

    WARM UP
    4 x (100 fr, 75 br k, 50 bk 25 fl k)

    Main SET:

    4 rounds of:
    4 x 100 fr on 1:10 right into
    3 x 100 IM on 1:25 right into
    2 x 100 fr on 1:05
    50 FAST for time from the block
    50 easy

    made all the 100's, cruised them an picked it up to make the 2 on 1:05

    Round 1 50 fl 25.6
    Round 2 50 bk 26.6
    put on worn out B70 legskin after 2nd round
    Round 3 50 br 30.8
    Round 4 50 bk 24.8


    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
    Categories
    Swim Workouts
  12. Wednesday, March 9, 2011 5:00am NCAA Dual Meet

    by , March 9th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    For today's practice I reverted back to the college days, when our coach would have us swim the "NCAA Dual Meet" in either the short version, or long version. Short has 100s of all strokes, 200 IM, 1000, and 200 relays. Long has 200s of all strokes, 400 IM 1650, and 400 or 800 relays.
    I chose to do the short version today, mainly because I only have just under an hour always for practice.
    Oh and the fun part is, that you swim this like a meet where you dive in for all events, and all legs of both relays! So there is a lot of up and back in. You're only supposed to take enough rest to get yourself stable on the blocks to throw yourself back in again...just watch out for fellow teammates in the diving process.
    I was able to complete this in about 38 minutes:

    200 Medley Relay
    1000 Free
    200 Free
    50 Free
    200 IM
    100 Fly
    100 Free
    100 Back
    500 Free
    100 Breast
    200 Free Relay
    -------------
    2750 Yards + 300 Yards of Fly Kicks/Drills
    -------------
    3050 Yards

    After this I did 50's of kicks/drill Fly with the group in the teach/learn part that happens every day between 5:45-6:00.
    My group always swims around leisurely till 5:45 or so, does this teach/learn for 15 minutes, and then swims a workout from 6:00-7:00. I always just swim on my own from 5:00-6:00am since I have a job I have to go to.
  13. LCM wearing on my arms!

    by , March 9th, 2011 at 08:19 AM (Trying to Train Smarter, Not Just Harder)
    Wow. I finally am back to the yardage that is supposed to be my DAILY yardage - or meterage - whatever! Can't wait until LCM feels easy & natural to me! Actually mailed in the entry to the Atlanta meet for the end of the month. Can't believe I'm actually doing this! I totally fudged on times - just looked at the nat QT & guessed. Hope I don't embarrass myself too much!!

    500 warm up
    9 x 100 w/50 EZ after #3 & #6 desending interval 1:45, 1:40, 1:35
    2 x 200 kick
    9 x 200 free
    2 x 300 breast/free

    TOTAL: 4200

    Wes did awesome at NJCAA Nationals!! So proud of him -- Atta Boy!

    Updated March 10th, 2011 at 10:10 PM by Celestial

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  14. The lopsided stroke

    by , March 9th, 2011 at 07:32 AM (Mixing it up this year)
    Today reminded me of how my left arm is so much stronger than my right arm. Still about 5 seconds difference between them on a 1 arm 50 yard swim.

    1000 Free as 50,100,150,200,200,150,100,50@:10R
    5x50@1:00 Free Right arm only w/paddle just barely made them
    5x50@1:00 Free Left arm only w/paddle made with 5 seconds to spare or more
    5x50@1:00 Free full stroke w/paddle on rt arm only 4 kicks on the paddle hand
    5x50@1:00 Free full stroke w/paddle on lt arm only 4 kicks on the paddle hand
    500 Free kick w/fins as 25easy/25mod/25fast
    5x100@1:30 Back kick w/fins held 1:25's
    500 Free broken w/snorkle nice and easy

    Total 3500 yards

    Heading to Atlanta tonight and hope to swim at Dynamo in the morning then on to Nashville for Age Group Sectionals.
    Categories
    Uncategorized
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
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