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  1. Friday, 11/4/11

    by , November 4th, 2011 at 02:45 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1150)
    200 Free
    200 IM Drill
    3 x 100 free/1:40 build
    200 IM Kick
    3 x 50 back/1:00 desc
    4 x 25/30 FAST
    - did fly on odds, free on evens

    Main Set: (800)
    8 x 50/1:00 moderately strong
    - odds free around 36-37, evens back around 42-43
    8 x 25/50
    Odds - 25 fast from Dive
    Evens - 12.5 build - 12.5 fast w/finish
    - mixed these up with free, fly and back
    8 x 15/40 - FAST Dolphin to breakout
    - odds did on back (from back start)
    - evens did on belly and alternated free and fly breakout

    Warm down - 250
    50 easy - 50 kick - 50 easy - 50 drill -50 easy

    Total: 2100 yards
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    Uncategorized
  2. Thursday, 11/3/11

    by , November 4th, 2011 at 02:41 PM (A comfort swimmer's guide to easy swimming)
    SCY
    Warm up (1000)

    300 swim free & back
    200 kick on back
    6 x 50/1:00 desc 3, 3 free and 3 back
    4 x 25 fly sprint
    100 easy free

    Set #1 (250)
    1 x 50/1:00 smooth back
    2 x 25/1:00 sprint back, around 17
    1 x 50/1:00 smooth free
    4 x 12.5/1:00 sprint free, changed interval to 45
    1 x 50/1:00 smooth free

    Set #2 Broken 200's (800)
    Swim Back: 100 - 20sr - 100
    - went 2:45 (after subtracting rest) (1:25, 1:20)
    50 ez - 50 kick - 50 drill - 50 ez
    Swim Free: 50 - 10sr - 50 - 10sr - 50 10sr - 50
    - went 2:23 (after subtracting rest) (37, 36, 35, 35)
    50 ez - 50 kick - 50 drill - 50 ez

    Set #3 (300)
    3 x 100 back pull/20sr build each
    - buoy only, went 1:35± on these

    Warm down
    200 easy free and back

    Total: 2550 yards
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    Uncategorized
  3. Friday 11/4/11

    by , November 4th, 2011 at 01:24 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:00
    100 EZ

    Main

    4 x 50 BR Kick 1:15
    4 x 50 BR Drill 1:15
    4 x 100 Pull 2:30
    1 x 200 Pull no interval...
    100 EZ FR
    6 x 200 BR 4:30 Work walls hard and easy between.

    Kick
    500 Fin Kick Fr/FL by 50

    Cool
    200 EZ
    Categories
    Uncategorized
  4. A Little Bit of Everything....

    by , November 4th, 2011 at 10:57 AM (Year Three: The Road Back)
    Today's workout had a little bit of everything - kicking, pulling, freestyle, and IM. All in all, it was a great workout. I just wish I had felt better going in and could have really done it justice and didn't have to get out early. Here's what we did today:

    300 Warm-Up
    2 sets:
    - 1 x 100 Kick on 2:15
    - 2 x 50 Kick Fast on 1:00
    3 x 200 Pull on 3:15, 1>3
    3 sets:
    - 3 x 50 KIck on 1:00
    - 2 x 50 Drill/Swim on 1:15
    - 1 x 250 IM on 5:00, rotating order (see below)

    3 x 50 Kick
    300 Cool-Down
    Total Yards for Me - 3250


    IM Rotating Order (first 2 rounds w/ fins):
    - 25 Fly, 50 Back, 75 Breast (took off fins, then), 100 Free
    - 50 Fly, 75 Back, 100 Breast, 25 Free
    - 75 Fly (as 25 Fly, 50 Drill), 100 Back, 25 Breast, 50 Free
    - 100 Fly, 25 Back, 50 Breast, 75 Free (didn't get to this one as I was cooling down).


    This weekend should be a beautiful one here in Central Indiana - sunny with seasonal temperatures. I'm keeping my fingers crossed that this isn't the last of the nice weekends before winter really arrives.... Time will tell.


    Enjoy your swims!
    Categories
    Swim Workouts
  5. 11.4.11 - back to the power hour

    by , November 4th, 2011 at 09:12 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp ~85. Wore my racing jammer since my other suit now shows a little too much. Great workout... broke down a lot of barriers today in just about every set we did. With Roger back, we are doing MWF power hours again. Today, everyone contributed their own 1000 yards.

    500 Warm up

    Roger's set - this was the 'default' set. If nobody came up with anything we were going to end up with 40 x 100 on 1:15. That motivated a lot of creativity.
    4 x 50 - :45
    10 x 100 - 1:15
    50 Easy

    I led the lane on this set and cruised easily through the 1:15s. I remember when this was inconceivably difficult. Had enough left to make the last 100 on 1:08.

    Kent's set
    5 x 50 Fly - :45 (descend... right!)
    5 x 50 Bk - :45 (descend)
    5 x 50 Br - :50 (descend - I actually descended these)
    5 x 50 Fr - :40 (descend - last one on :32)
    50 Easy

    For me, this was pretty much 1000 IM. No rest on the back or fly (I was getting a couple seconds on fly) and it would have been easier if I just swam continuously on the Breast and Free. Felt pretty good.

    Dave M's set
    300 - 3:30 (I made 3:25 - )
    :45 Rest
    400 IM - 6:00 (made 5:26 )
    :45 Rest
    6 x 50 - :45 (Kick/Swim)

    My Set
    1000 Kick - 15:00
    Check pace every 100 yds. Kick until you are :30 behind the 1:30 pace and then swim free until you catch back up.

    I made the full 1000 w/ br kick today. Held a 1:32.5 pace every 100 through 900 yds. Backed off for the last 100 and finished at 15:35.

    100 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  6. More Legs!

    by , November 4th, 2011 at 08:23 AM (Mixing it up this year)
    Muscles in my upper back are still causing me some greif. A good day for more leg work.

    1000 Free as 200sw/200p/200sw/200k/200sw
    500 Free kick w/fins every 3rd 25 fast
    400 Free w/paddles & bouy
    4x100@:10R Free w/snorkle 15m kick/20m swim/30m kick/20m swim/15m kick this is becoming one of my favorite kick sets for long course
    200 Free EASY

    Total 2500 meters
    Categories
    Uncategorized
  7. Thursday, Nov. 3, 2011 5:00am & 5:00pm

    by , November 3rd, 2011 at 10:13 PM (Fast Food Makes for Fast Swimming!)
    Woke up a little tired and not wanting to move this morning. Practice was going to be tough for sure.

    A.M. workout:

    Warmup:
    400 Free
    300 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:30
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:25
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:20
    8 x 25 Kick w/ board @ :30
    4 x 100 Free @ 1:15

    100 EZ
    --------------------
    3200 Yards

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

    P.M. Workout:

    Got this main set idea from Brundage, with a little idea twist from Nelson. Worked out great, plus I added a few on the end for myself since I was feeling great.

    Warmup:
    2 x 100 Free @ :15 rest
    4 x 50 Free @ :15 rest

    Main: (13 x 200s)
    200 Free @ 2:40 (went 2:19)
    200 IM @ 2:40 (went 2:30)
    200 Free @ 2:35
    200 IM @ 2:45 (went 2:35)
    200 Free @ 2:30
    200 IM @ 2:50
    200 Free @ 2:25
    200 IM @ 2:55
    200 Free @ 2:20 (went 2:14)
    200 IM @ 3:00
    200 Free @ 2:15 (went 2:10)
    200 IM @ 3:05
    200 Free @ 2:10 (went 2:04)
    My best masters 200 Free time is a 1:54.52, so to be 10 seconds off of that at the end of this set is great! 1:50.90 is my age group record for the LMSC. Gonna have to get that this year!

    My freestyles held pretty constant around 2:14/2:15 till the end. IMs held around 2:35/2:37s. This was a 2,600 Yard set, probably one of the longest continuous ones I've done in a while.
    I had a fellow lap swimmer over a couple lanes who swims pretty consistently with me. He was "pacing me" today. Every time I'd do an IM, he would race my breaststroke 50, and every freestyle 200, he'd race either my 3rd or 4th 50 of it. It was nice to know he was there, and it kept me going near the end.

    Warmdown:
    4 x 50 Free @ :40
    4 x 50 Free @ :45
    4 x 50 Back @ :50

    ------------------------
    3600 Yards

    6800 Yards for the day. I'll probably have one more double tomorrow, and maybe another early next week, then start shutting it down a little for my taper meet next weekend (11/13).

    Updated November 3rd, 2011 at 10:31 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  8. Workout 11/3/11

    by , November 3rd, 2011 at 07:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK w/u

    4 x 200 FR Pull with buoy 2:40

    4 x 200 IMO continuous
    - 50 kick,50 drill, 50 kick, 50 drill

    200 w/d

    (2200, 35 min)
    -----------

    I hopped into the pool at lunch time today for a short swim. I focused on shuffling a fast 50 through the swim (last one on first, 3rd on the 2nd, ect). I was able to hold 2:20-3 on all, and felt good.

    The next set was more of a kick set than anything, with some drills for technique. I went on 3:30. My drylands consisted of cleaning out the garage this afternoon ...

    I have signed up for the Greater Portland meet in two weeks, as well as the Saturday of the the NE scm champs at BU. Looking forward to some fast swimming before the new year and scy season starts up.
    Categories
    Swim Workouts
  9. Thursday, Nov. 3

    by , November 3rd, 2011 at 06:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    800 various

    10 x 50
    3 x free with paddles, kick, double arm torque drill
    50 EZ

    8 x 25 shooters
    work on DPK

    Speed Work:

    4 x burst 25s @ 1:00
    50 EZ

    6 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly back, 24 low
    breast free, 25 high
    fly back, 24 flat-ish
    breast free, 26 mid
    fly, 23 high
    free, 23 low
    -- Dumb moment on free. Breathed into and out of the turn.

    100 EZ

    4 x 25 free w/paddles & parachute

    50 EZ

    Total: 3000


    Core Work:

    TRX hip bridge, 2 x 20
    TRX standing roll outs, 2 x 20
    TRX knee ins, 3 x 10
    TRX pendulum, 2 x 10
    (kinda hard to control)
    power wheel roll outs, 2 x 25
    bicycles, 2 x 50
    long arm crunches, 2 x 50
    push ups w/ one hand on med ball, 2 x10 both ways


    Stretching/Yoga/Foam Roller:

    20 minutes

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

    Woke up full of energy today! Especially after my 2 cups of coffee. Couldn't make it to Oak Marr b/c of mid-day dr. appt, but it appears that Speedo may still be dry anyway. Feel like I got in a kick ass sprint workout with some fast times. Quads are still burning, so I didn't do any of them kick (though my swims involve a lot of kicking). Had time later for a quick core workout. The suspended core exercises on the TRX are challenging, but I worry about my shoulder if I ramp up the reps.

    Chatted with my doc about sleep some today. He concurred with QBrain's statement that sleep patterns only shift one way -- later. Even if you have a concrete reason for wanting to shift to an earlier schedule, your brain still knows that your underlying preference is for more sleep/to sleep later. He also agreed with my sense that if you are a night owl, like me, you usually won't perform at your best in a morning race. How I wish we had more afternoon meets! But at least at NE Champs, I will be on a late am-late afternoon racing schedule.

    I also sent in my registration for USAS today. Won't go to many meets, but I'm hoping there might be a couple that fit my schedule. Maybe the Jan. Open? I haven't been registered since 2009 (when I actually swam the 200 LCM backstroke).


    Flip turn flaws: http://www.swimmingscience.net/2011/...urn-flaws.html

    Interesting track article:
    http://www.grantland.com/story/_/id/...-already-alive

    Updated November 3rd, 2011 at 09:06 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -11/04/11

    by , November 3rd, 2011 at 02:11 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 300 4:40 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:20
    4 X 75 kick 1:40
    8 X 25 sprint kick :45
    1 X 100 swim

    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    4 X 25 fast-1 of each- :45
    Three rounds. Break 1 minute between rounds.

    4 X 200 3:00 2:50 2:40 2:30
    4 X 100 1:30 1:25 1:20 FAST
    Intervals change on each swim read left to right.

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  11. Felt Longer Than It Was

    by , November 3rd, 2011 at 12:48 PM (Year Three: The Road Back)
    Today's workout definitely felt longer than it was, but it was a great workout. Instead of descending within a given interval, the interval remained the same, but the distance increased. Personally, I found it much easier to increase my distance by swimming harder than to descend my times. It was originally written as a 2:00 interval, but the coach adjusted it to 2:15. For the two faster swimmers, he had them go 125, 150, and 175. Here's what we did:

    400 Warm-Up
    4 x 100 on 2:00, 1st 3 as Fist Drill, 4th as Free
    6 sets:
    - 1 x 100 Free on 2:15
    - 1 x 125 Free on 2:15
    - 1 x 150 Free on 2:15
    4 x 50 Kick on 1:00
    100 Cool-Down
    Total Yards - 3350


    If you're looking for a challenge, this is definitely one to do.... actually, I'll keep this one handy and do it again on one of my solo Saturday swims.


    Enjoy your swims today!
    Categories
    Swim Workouts
  12. Whale Watching

    Yesterday I got in a bonus swim at the beach. The water was chilly and wonderful, and even though it was a windless day there was some rolling surf. John and I took turns swimming so that there would always be someone on the beach to watch stuff. I swam a mile, then enjoyed some beach time while warming back up in the sun. It was a lovely way to spend the morning, and I’m hoping for more beach time this weekend.

    But today it was back to the pool. I swam at Riverbank, and Rondi and I had our own lane for most of the workout. When I was gathering my equipment this morning I spotted a red whale cut out of squishy kickboard material, so I brought him over to our lane and propped him up—our new mascot! (Not sure what his regular duties are at the pool, but I assume they have something to do with kids swim classes—although he’s too big to serve as a kickboard, and not big enough to support even a small child). After we’d provided our new friend Lev with every possible comfort and accessory (snorkel, pull-buoy, barnacle) it was time to get to work. I did my own thing for a bit, then adapted the last of Rondi’s set for myself. Here’s how it went:

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

    12 x 50 @ 1:00, done as 3 x (3 FR desc., 1 easy backstroke) [I discovered on this set that I cannot manage both bilateral breathing and counting strokes accurately. Sad.]

    400 FR @ 6:00 [5:59]
    3 x 100 FR/BK @ 2:00
    400 FR @ 6:00 [6:04]
    2 x 100 DR/K @ 2:15
    300 FR @ 4:30 [4:29]
    2 x 100 DR/K @ 2:15

    400 pull, alternating 100 w/ snorkel, 100 without

    Then with just a few minutes left I decided to do a quick fly set inspired by the whale. For all of the following I emphasized the upkick of my dolphin kick, making sure I was generating forward movement in both directions:

    100 FL kick on back w/ fins
    2 x 50 (25 fly swim fast, 25 easy swim) w/ fins
    2 x 50 (25 fly swim fast, 25 easy swim) w/o fins
    1 x 50 fly
    [I actually found it easier to maintain a strong upkick when I was not wearing fins.]

    150 easy warmdown

    Now that I’m back swimming regularly I’m feeling like I’ve lost some of my aerobic conditioning. That doesn’t surprise me, and I know how to fix it. It's always way more fun being in shape than getting in shape, though.
    Categories
    Uncategorized
  13. 11.3.11

    by , November 3rd, 2011 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave M next to Dave B and his daughter Teresa. Pool temp around 84... comfy. Swim suit is pretty much a drag suit at this point. It is falling apart and further use of it may get me arrested. Guess I'll be shopping today.

    I did lots of breaststroke kick. Right knee hurts a lot.

    SCY

    450 Warm up

    12 x 200 - 3:00
    1-4 Convert Free to IM
    5 - 50 K/150 Fr
    6 - 100 K/100 Fr
    7 - 150 K/50 Fr
    8 - 200 K (3:05)
    9 - 150 K/50 Fr
    10 - 100 K/100 Fr
    11 - 50 K/150 Fr
    12 - 200 Fr

    100 Easy

    12 x 100 - 1:40 Up/Down Kick (:05)
    1-5: Fly to kick
    6: Br to kick
    7-12: Choice stroke to kick

    200 Cool down
    Categories
    Swim Workouts
  14. An Evil Day

    by , November 3rd, 2011 at 09:00 AM (Mixing it up this year)
    Yes the evil stroke was back.

    10x100@1:45 Free
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins
    5x100@:20R Free w/snorkle as 25 kick/25 swim same kick pace for both
    200 Free w/fulcrums

    Total 2700 yards
    Categories
    Uncategorized
  15. Wednesday, Nov. 2, 2011 5:20am and 5:00pm

    by , November 2nd, 2011 at 10:17 PM (Fast Food Makes for Fast Swimming!)
    We got shorted a little this morning for practice. Our coach is gone for the next 2 weeks, and she gave the key to our "backup" to open the pool (he's a certified lifeguard). He was a little late on his walk to the pool this morning. Oh well, at least we got to get in.

    Warmup:
    400 Free
    300 Free Pull
    200 Kick
    100 Free

    800 Free Pull (went 9:10)
    I started off with no distance or pace in mind, but felt pretty good. Hit a 2:15 @ 200 and kept going, was 5:45ish @ 500, so finished with a 3:25 last 300.

    200 Free EZ with lots of and out

    ------------------
    2000 Yards

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

    P.M. workout:
    I did this while my 2 kids were doing swim lessons on the other half of the pool. Don't worry, I was watching them during my resting points between swims.

    100 Free
    stretch
    200 Free
    100 Back
    12 x 50 Free @ :45 (held :32-:33s)

    20 x 25 Fly @ :30 (held :15s)

    100 EZ

    Got out (@ 30 min.) to help my son get showered and dressed, then he sat with grandma while my daughter finished her hour long practice.
    Back in after ~5 min break for:

    Main set:

    3 x 125 Free @ 1:30 (went 1:25-1:26s)
    1 x 50 Back @ 1:30 (Q-break)
    3 x 125 Free @ 1:35 (went 1:26-1:29s) This was the toughest one for some reason
    1 x 50 Back @ 1:35
    3 x 125 Free @ 1:40 (went 1:25s)
    1 x 50 Back @ 1:40
    3 x 125 Free @ 1:45 (went 1:25, 1:24, 1:22)
    1 x 50 Back @ 1:45

    Idea was to maintain the time I went in the first set of 3 on all of the later sets, even though I'm getting tired. It was a little tough to get going after my short trip out of the water and getting back in again. Still, a good semi-longish set.

    100 EZ
    ---------------------
    3400 Yards

    5400 Yards for the day + I'm going to do Ab Ripper X later tonight as well, and probably throw around the medicine ball too.
  16. Workout 11/2/11

    by , November 2nd, 2011 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) -

    am:
    200 FR/200 BK w/u

    500 FR Pull with buoy
    -25 DPS/25 fast,50/50, 75/75, 100/100

    12 x 50 on (whenever I could through the crowd)
    2 x FR, BK, kick, kick, BR, FR

    200 junkedy-junk through the masses w/d
    (1700, 30 min)

    pm:
    100 FR w/u

    Time ladder with the times a changing ...
    - 50 FR easy, into
    - 2 x 100 FR on 1:30
    - 2 x 100 BK on 1:40
    - 2 x 100 IM on 1:50
    - 2 x 50 kick on 1:00
    then head back down the staircase, friend ...

    200 junk w/d
    (1900, ~38 min)
    ...(3600 yards, ~1 hr total for day)...

    ------
    So I did not swim on Monday, due to helping out at my son's school for their "alternative" to Halloween. It was a journey through the Old Testament, and provides candy for the youngings sweet teeth while keeping them from roaming the streets. I could have skipped out, but opted to help out instead. Fun night.

    This am I got in and the pool was packed. When there were just four in the lane I jumped on the 500 pull, then as three more came in I just went to 50's and waited for an open space to crank them out (helping give technique pointers to folks asking about them).

    I went into work on my day off to give flu shots in a store about 30 minutes away, and was treated to lunch. Bonus! After I got home and felt the sun still shining, I decided to go for a motorcycle ride. It was chilly, then downright cold over Petersburgh Pass (like, 25 degrees cold)! I made supper (taco night), and had to swim again tonight at adult swim so went for it.

    I knew I would not have a lot of time so I went with the 100's. I was able to hold 1:04-6 on the FR on both sides of the mountain, 1:25 on the Back up and 1:15 on the Back down*, and 1:22 on the IM's. Kick was variable with FR ~44, BK ~42, and a fly ~47.

    * So I have been asking for help with FEELING better during the backstroke. I was a good 10 seconds faster on the downslope, which I attribute to more SDK and a focus on the downbeat of my kick, which may well have fixed my poor hip rotation (due to tube that has grown around the middle of my abdomen). I'l keep working at this....
    Categories
    Swim Workouts
  17. Post meet workout with the team

    Obviously one of the benefits of being on a team is feed back from a coach and teammates. What our coach witnessed this past weekend at our zone meet is what we worked on tonight. We were lacking a high tempo and kick. Therfore, that was the emphasis this evening.

    10 min. choice

    8 x 75 kick w/fins @ 1:00
    4 x 100 kick w/fins @ 2:15 descend
    --Lots of rest, very fast

    9 x 100 free
    1-3 @ 1:35
    4-6 @ 1:30
    7-9 @ 1:25
    --hold tempo and pace
    --Not a very impressive set for me.

    4 x through IM order
    6 x 25 SPRINT on coaches call
    50 EZ
    --We played with our body positions and stroke speeds on each.

    100 w/d

    3400

    This was kind of fun to play around with our strokes and body positions even if it for some fast 25's. Lots of feed back tonight.
    Categories
    Uncategorized
  18. Wed., Nov. 2

    by , November 2nd, 2011 at 08:22 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    8 x 50 w/paddles
    odds = free @ :50
    evens = front scull @ 1:10

    8 x 50
    odds = caterpillar drill @ 1:10
    evens = single arm fly @ 1:00

    10 x 25 shooters w/MF

    50 EZ

    Main Sets:

    5 x 100 dolphin kick w/board & MF @ 2:00
    1 = 25 fast (12)+75 EZ
    2 = 50 fast (26) + 50 EZ
    3 = 75 fast (43) + 25 EZ
    4 = 100 fast (58)
    5 = EZ

    -- Had intended to do another round, but my quads were screaming at me after yesterday's drylands. Didn't feel like doing a half ass kick set.

    Allen Stark Set:
    30 x 50 w/fins @ 1:00
    15 burst + smooth swim
    extra :30 rest after 10 & 20
    1-10 = fast doggy paddle & fast breast
    11-20 = back spin drill & free
    21-20 = flutter & dolphin kick

    100 EZ

    Total: 3800


    Yoga/stretching, 30 minutes

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

    Knew I would be sore after re-starting weights yesterday and I am.

    I liked the set Allen recommended. It's a hybrid sprint + aerobic set. He says it's the "only aerobic set he can get himself to do." Very tired after and had to force myself to stretch before picking up Lil Fort from swim practice. With Mr. Fort gone this week and the girls having swim practice at night, I haven't found a good time to go to bikram.

    Teen Fort is taking weight lifting as an elective at school this year. She's been bragging about how strong she's gotten. Even says it's helped her swimming (she's only in 2x week now before high school swimming and winter crew training start).
  19. Wed Nov 2nd, 2011 3K Postal Day

    by , November 2nd, 2011 at 04:27 PM (Ande's Swimming Blog)
    Wed Nov 2nd, 2011

    Sun Oct 30 did not train

    Mon Oct 31st Trained at noon with whitney
    COLD 73 or 4 degree water
    cut 50's out of todays sets to turn aerobic sets into easy sprint

    Tue Nov 1st Trained 6:30
    IM day
    changed last 1000 set to
    25 SDK fast on :30
    25 easy on 2:00

    in Orlando this Fri - Wed, will train on my own, hopefully a couple times at typhoon lagoon
    back Thu Nov 10,

    Upcoming Meet

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL


    Subscribe to Ande's Swimming Blog

    whitney Coached
    scy
    UT Swim Center: main pool
    7:30 - 9:00
    wore B70 jammer
    trained with Larry Jim

    WARM UP
    500 to 700 easy

    Main SET: scy

    I write I wanna be a sprinter again then I go and do crap like this, I really do want to improve my speed

    3000 Postal Swim
    Tyler counted and timed using his cool Iphone App
    it might be available for the 2012 Hr swim

    Pool: Texas Swim Center, Austin TX
    Swimmer: Ande Rasmussen
    USMS Number: 431D-02XXX
    Start: 2011/11/02 @ 08:01:47 CDT
    Stop: 2011/11/02 @ 08:38:43 CDT

    Distance Laps Splits

    0050 :29.35 00:29.35
    0100 :32.00 01:01.34
    0150 :32.23 01:33.57
    0200 :32.97 02:06.55
    0250 :32.63 02:39.17
    0300 :32.90 03:12.07
    0350 :33.00 03:45.07
    0400 :33.11 04:18.19
    0450 :33.11 04:51.30
    0500 :33.32 05:24.61 05:24.61
    0550 :33.37 05:57.99
    0600 :33.32 06:31.31
    0650 :33.35 07:04.65
    0700 :33.26 07:37.91
    0750 :33.28 08:11.19
    0800 :33.03 08:44.23
    0850 :33.24 09:17.47
    0900 :33.12 09:50.59
    0950 :33.18 10:23.77
    1000 :33.17 10:56.94 05:32.22
    1050 :32.73 11:29.67
    1100 :33.09 12:02.75
    1150 :33.42 12:36.17
    1200 :33.31 13:09.48
    1250 :33.30 13:42.78
    1300 :33.19 14:15.97
    1350 :33.09 14:49.07
    1400 :33.45 15:22.51
    1450 :33.31 15:55.83
    1500 :33.50 16:29.33 05:32.59
    1550 :33.60 17:02.93
    1600 :33.54 17:36.47
    1650 :33.63 18:10.09 OK 1650 not awesome
    1700 :33.79 18:43.89
    1750 :33.63 19:17.52
    1800 :33.38 19:50.90
    1850 :33.97 20:24.86
    1900 :33.82 20:58.69
    1950 :33.56 21:32.24
    2000 :33.90 22:06.14 05:37.81
    2050 :33.85 22:40.00
    2100 :34.04 23:14.04
    2150 :33.77 23:47.80 took 10 sec break
    2200 :44.40 24:32.21
    2250 :33.95 25:06.16
    2300 :33.49 25:39.65
    2350 :34.15 26:13.79
    2400 :34.28 26:48.08
    2450 :33.73 27:21.81
    2500 :34.57 27:56.37 05:50.23
    2550 :33.95 28:30.32
    2600 :33.89 29:04.21
    2650 :34.14 29:38.36
    2700 :34.15 30:12.50
    2750 :33.51 30:46.01
    2800 :34.20 31:20.21
    2850 :33.85 31:54.06
    2900 :33.77 32:27.83
    2950 :34.29 33:02.13
    3000 :33.63 33:35.76 05:39.39

    wasn't sure where I was and flipped at 3000 & did extra 50

    Pool was pretty warm, it was really cold Mon

    didn't wear a cap

    Stayed steady

    didn't tie suit tight enough
    back of my suit filled up on each turn

    breathed last stroke into each turn and 1st 2 strokes off each turn
  20. Sarasota Y Sharks Masters 5:30 AM Workout -11/03/11

    by , November 2nd, 2011 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 x 200 3:20 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick +100 swim

    10 X 50 1:10
    #3-6-9 are Fast. All choice.
    #10 is easy

    5 X 50
    From the blocks. 25 sprint and turn, easy back.
    1 X 50 easy

    10 X 50 kick
    5 on 1:00
    5 on :55
    1 X 100 swim

    1 X 100 1:30
    8 x 50 :45
    1 X 200 2:50
    6 X 50 :40
    1 X 300 4:00
    4 x 50 :35

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts