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  1. Sarasota Y Sharks Masters 5:30 AM Workout: 10/28/11

    by , October 27th, 2011 at 11:46 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40
    4 X 150 2:20
    2 X 200 3:00

    1 X 200 kick 4:15
    10 X 25 sprint kick :45
    1 X 50 swim

    2 X (4 X 200 3:45
    #1: Last 50 fast
    #2: Second 100 fast
    #3: 50 moderate/150 fast
    #4: 200 fast
    Break between rounds.
    Swim both rounds free or 1 round free 1 IM

    1 X 100 easy

    8 X 50 1:15
    25 underwater/25 swim fast

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  2. 10.27.11 Thursday workout

    by , October 27th, 2011 at 09:25 AM (Pete's swim blog)
    Swam next to Dave and Dave. Pool temp down to 82 . No drag suit.

    With the temperature down to 82, 100s on 1:15 were reasonable. Once I got through the first 4, I started getting a little rest on the walls. Weird how that works. 1st one - no matter how easy I take it - always seems to be a 1:10. Second one - no matter how hard I work at it - always seems to be a 1:15. From there, I settle into the pace and end up doing 1:12s and 1:13s. We were set to do 9 x 100 on 1:15. I figured that if I made 9, I might as well just to 10. Think I was good for at least another two.

    SCY

    450 Warm up

    6 x 50 - :45

    10 x 100 - 1:15
    50 Easy

    3 Times through: (Fly/Back/Breast for stroke)
    * 100 Pull - 1:30
    * 25 Stroke/75 Free - 1:35
    * 50 Stroke/50 Free - 1:40
    * 75 Stroke/25 Free - 1:45
    * 100 Stroke - 2:00

    200 Cool down
    Categories
    Swim Workouts
  3. I just wanted to sleep in today but...you know me

    by , October 27th, 2011 at 08:42 AM (Mixing it up this year)
    I just swam an easy day. Was having issue with both elbows today.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    500 Free kick w/fins every 3rd 25 fast
    300 Fly kick w/fins on back
    200 Free w/folcrums just trying them out, they actually hurt a little
    200 Free kick w/snorkle
    4x50@:10R Free as 25 kick/25 swim w/snorkle
    100 Free easy
    8x50 from dive alt fly/free as 20 yard sprints rest easy free
    100 free easy

    Total 2500 yards
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  4. Wednesday, Oct. 26, 2011 5:00am & 5:00pm

    by , October 26th, 2011 at 10:59 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Warmup
    200 Free
    200 Free Pull
    200 Kick w/ board

    4 x 100 Free @ 1:20

    4 x 300 @ 4:30
    Odds IM no free (4:10s just going thru motions)
    Evens Free (went 3:25s fairly easy)

    10 x 50 Flutter Kick w/ board @ :55 (:51-:52s)

    12 x 25 Free/Fly @ :30
    --------------------
    3000 Yards

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

    P.M. Workout:

    Warmup
    300 Free
    200 Kick w/ board (100 flutter, 100 breast**)
    **I was taking approx. 11-12 kicks per length which probably shows that my breaststroke kick is poor. How does that compare with anyone out there who can do breaststroke kick with a board?

    8 x 75 Free w/ training fins @ 1:20
    Focus on doing 6-7 SDKs off each wall to the 1/2way point, then swim easy and kick easy toward each flip/wall. One day I'm going come of a final turn like Phelps or Lochte...one day in my dreams.


    3 Rounds of:
    • 1 x 200 IM @ 3:00 (2:38, 2:35, 2:32 by rounds)
    • 3 x 100 Back @ 1:40 (1:20-1:16 descending within each round)
    • 1 x 100 Free @ 1:40 (1:07, 1:06, 1:03 by rounds)
    It was very different doing more than half of the main set on my back, almost foriegn to me! Not blazing fast be any means either, but at least I'm doing it! I figure that backstroke seems to be my weak spot in the IMs, so I might as well try to improve it a little. Mainly because I have another goal of a 4:59.59 or better in the SCM 400 IM. Why that time? It's .01 faster than the 30-34 Mens SCM 400 IM NW Zone record:

    Men 30-34 400 IM 4:59.60 12/5/1998 Doug Stewart - ORE
    100 EZ and out

    ----------------------
    3000 Yards

    6000 for the day.
    I'm kinda liking all these daily doubles, though my total yardage is about the same as some people's single practices. But to me, it's almost double what I've done over the past couple years, and I'm feeling good.
  5. Dixie Zone SCM This Weekend

    Fortunately for us the Dixie Zone SCM meet is being held in Charlotte this year. This means a relatively short drive for me. I use to live there so it will be nice go back. I really miss Charlotte sometimes. Plus I get to watch 'Geek and his crew tear it up in the pool.

    I have not been training as much as usual for various reasons but I feel pretty good. I am planning on using this meet as a base for our state meet in Dec. We have tried to make some changes in all of my strokes the last month or so. We'll see if I revert back to the old me or can hold it together during a race. Plus, I will be trying a couple of new events.

    I think I read a comment that Kirk made that swimming was 99% mental 20% of the time.

    Tonight with the team was all about turns, starts, and relay exchanges. I will swim do a solo swim Friday morning for sure. We'll see about tomorrow morning. Looking forward to this weekend!
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  6. Wednesday, 10/26/11

    by , October 26th, 2011 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up
    200 free/back by 50's
    100 kick
    200 drill/swim by 50's
    200 pull

    Set #1
    12 x 50/1:00
    2 x 50 build swim / 3rd 50 Fast kick
    - swam free on 1st 6 (40-41), back on last 6 (44-45). Kick was on back in streamline (around 50-51).

    Set #2
    12 x 50/50 All with Fins
    1 x 50 strong kick
    1 x 50 smooth drill
    1 x 50 FAST swim
    1 x 50 smooth swim
    - 1-4 free, fast one @30; 5-8 back, fast one @34; 9-12 fly (changed interval to 1:00), fast one @ 35.

    Set #3
    12 x 50/1:15 IM Order
    Odds = 15 fast - 20 easy - 15 fast
    Evens = 15 easy - 20 fast - 15 easy

    #1 FAST fly - easy choice - FAST Back
    #2 easy choice - FAST brst - easy choice
    #3 FAST free - easy choice - Fast fly
    #4 easy choice - FAST back - easy choice
    And So ON!
    - times for these ranged from 38-45 depending on stroke and whether it was odd or even.

    Warm down
    3 x 100/1:50 smooth

    Total: 2800 yards
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  7. Sarasota Y Sharks Masters 5:30 AM Workout: 10/27/11

    by , October 26th, 2011 at 05:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20
    3 X 150 2:30
    1 X 200 3:00
    3 X 100 1:30
    1 X 200 3:00
    3 X 50 :50

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    4 X 75 1:15
    4 X 50 1:00
    Three rounds. Short break after two rounds.
    75's: back, breast, free by 25
    50's: One of each IM order.

    2 X 200 2:50 2:40
    4 X 50 fast 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  8. Wed., Oct. 26

    by , October 26th, 2011 at 04:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    12 x 50 fly drills, 3 x
    caterpillar
    chest press
    single arm
    25 fly + 25 EZ

    6 x 25 shooters

    25 EZ

    8 x 25 no breather free w/paddles

    25 EZ

    6 x 50
    burst 15 + cruise
    3 swim, 3 dolphin kick no fins

    25 EZ

    2 x (25 AFAP + 75 EZ)
    free, breast

    25 EZ

    1 x 50 AFAP fly w/fins
    -- went 24 flatish
    -- fin slipped off heel on 2nd 25

    200 EZ

    Total: 2400

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

    Feel decidedly better today, though not 100%. Felt kinda "sleepy" in the water. But I was able to punch out some fast efforts. The 50 fly felt somewhat choppy, but I was happy to see the time, especially since I almost lost my fin. So my speed seems to have survived the malaise.

    I feel a bit creeky, haven't stretched in ages and my neck is a mess again. But I have ART and a massage scheduled on Thursday and Friday, so that should help the situation.

    No psych sheet yet, but 162 swimmers in the meet. Lil Fort's coach is even swimming.
    Categories
    Swim Workouts
  9. Wed - Oct 26, 2011

    by , October 26th, 2011 at 03:51 PM (Workout Swimmer)
    Water felt extremely HOT to me this morning. Complained to the guards - talked to the kids in the LR - many agreed with me, but the faster ones (and, admittedly the skinnier ones) felt like the water was cooler than Monday! Even my son! Now I'm wondering if I was running a fever, or, egads, having hot flashes in the morning? I was literally fanning myself on the deck & got out after just 3100. I sure feel fine now, but grumpy about what I felt like was a botched workout.

    600 back/free
    3 x 200 pull w/30sec rest between each
    9 x 100 stroke/free on 1:30 (here is where it really started to feel ridiculously hot)
    100 easy
    12 x 50 kick on :60 w/zoomers - I moved over a lane so as not to bother anybody
    300 easy

    **Tomorrow is HS Districts at my pool, so will have to go elsewhere. Hope the water is cool, the company fast & the weather is sunny!
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  10. Getting the band back together

    I swam at Riverbank this morning with Rondi and John. My goals today were to work on feeling more connection between my arms, so that the recovering one felt like it was helping leverage the pulling one, and to try some IM without my wrist brace. Here’s how it went:

    800 lcm warmup (400 swim, 200 kick, 200 kick w/ fins)

    Today’s set was 12 x 300, with the first 2 of each set of 4 involving kick, drills, or IM. Here’s how I adapted it:

    4x thru
    300, done as 2 x (100 careful free + 50 kick on back) [I focused on hand entry on these]
    300 IM sandwish (50 fr + 200 IM + 50 fr) [I substituted 200 IM/Fr on the rounds I did w/o fins]
    4 x 50 fr with snorkel, focusing on connection between arms / hip rotation
    2 x 100 fr without snorkel, focusing on same + timing of breathing
    I did the odd rounds with fins, the evens barefoot, and took off my wrist brace after the first couple of rounds. (After we were done, I decided I wanted to do an fourth round, so I did.)

    100 warmdown + play

    This is the week for puzzling but flattering (I think) remarks at Riverbank. One of the regulars there stopped me during the set to tell me that if my lane were a rock band, we could be known as “The Intensities.” And after the session ended one of the lifeguards told us that he had given all three of us nicknames now: Ferrari, Porsche, and Maverick. I’m not telling who’s who. Riverbank is never dull.

    After swimming I had some time to go outdoors and stretch by the river. It was a gray overcast morning, and the river and the view up to the GW Bridge were lovely. Today and tomorrow there is a phenomenon known as a king tide, when the sun, moon, and earth are all aligned and the high and low tides are especially dramatic. The river was flowing rapidly north but was not at full high tide during my stretching session, so I didn’t see anything too unusual, but I plan to go walking in Riverside Park this afternoon to see how things look. I’ve gotten more curious about currents and tides this past summer as I’ve seen how swims in this area have to be planned around them. I wonder if we’ll get some strong currents at the beach this weekend from this event.
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  11. Drilly Wednesday 10/26/11

    by , October 26th, 2011 at 11:58 AM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 50
    5 x 100 K 3:00
    100 EZ

    Main
    4 times through
    100 Stick Catch up
    100 Fulcrums
    100 Free Fast
    all on 5:00/5:30 on one of them

    4 times through
    50 Back Skate
    50 Back 3 and glide
    100 Back
    all on 5:00

    Cool
    500 Fin Kick FR/FLY by 50
    6 x 50 EZ

    Updated October 26th, 2011 at 02:37 PM by SwimStud

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  12. 10.26.11 Wednesday workout

    by , October 26th, 2011 at 09:42 AM (Pete's swim blog)
    Swam next to Dave and Dave in my own lane. Pool temp back to a comfortable 84. No drag suit.

    Very tired today. Just simply couldn't get going and I'm very sore from all the pulling yesterday. They somehow managed to cool off the pool very fast. 4 degrees in 24 hours. Had to have backflushed it somehow. Massive waste of heat but I'm not complaining too much.

    SCY

    400 Warm up

    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 Br/Fl/Br
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 Br
    400 IM - 5:40 (5:57)

    50 Easy

    400 IM - 6:30 (5:55)
    4 x 75 Kick - 1:30 Bk/Fr/Bk
    2 x 200 IM - 3:15 (3:05, 3:00)
    4 x 75 Kick - 1:30 Br/Fl/Br
    4 x 100 IM - 1:30 (1:28s)

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  13. Good morning practice

    by , October 26th, 2011 at 08:44 AM (Mixing it up this year)
    Had a solid effort this morning, just hope I can keep it up this weekend.

    10x100@1:45 Free took a while but toward the end was under 1:30
    500 Free kick w/fins every 3rd lap moderate
    5x200@3:00 Free w/paddles & fins descend 1-5 went 2:51, 2:45, 2:41, 2:39, 2:34
    200 free kick w/snorkle
    4x50 from dive 20 yard sprints alt fly/free then easy free
    100 free easy

    Total 3000 yards
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  14. Tuesday, Oct. 26, 2011 5:00am & 5:00pm

    by , October 25th, 2011 at 11:17 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    Warmup
    200 Free
    200 Pull
    100 Kick

    Main Set

    Started @ 6:30 interval, and dropped 1:20 as each distance dropped by 100:

    500 Free @ 6:30 went 5:57
    400 Free Pull @ 5:10 went 4:44
    300 Free @ 3:50 went 3:35
    200 Free Pull @ 2:30 went 2:16
    100 Free @ 1:10 went 1:07


    10 x 50 Kick w/ board @ :55 went :49s-:53s


    200 EZ and out


    ------------------
    2700 Yards

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

    P.M. Workout:

    Warmup
    200 Free
    200 Free Pull
    100 Kick on back
    300 IM Drill

    Broken Mile 11-1 lengths
    275 Free @ 3:30 (went 3:11)
    250 Free @ 3:10 (went 2:55)
    225 Free @ 2:50
    200 Free @ 2:30 (went 2:19)
    175 Free @ 2:15
    150 Free @ 2:00
    125 Free @ 1:45 (went 1:26)
    100 Free @ 1:30 (went 1:07)
    75 Free @ 1:10 (went :51)
    50 Free @ :50 (went :31)
    25 Free @ :30

    150 EZ Kick w/ board


    9 x 100 Free Pull
    • 3 @ 1:15 (went 1:05-1:06s)
    • 3 @ 1:10 (went 1:05-1:06s)
    • 3 @ 1:05 (went 1:04, 1:03, 1:04) This was tough, but good.
    I had another lap swimmer guy doing this set with me, though he was doing 50s while I did the 100s. He was probably was my saving grace in the set. Otherwise I don't think I would've been able to push myself to do all 3 @ 1:05.

    100 EZ and outta here!
    ---------------------
    3600 Yards
  15. Solo Swim 10/25/11

    I had a little time this morning before taking our two little ones to school. Nothing intense just some time to work on a few things. I don't subscribe to the idea that less intense workouts are garbage yards as long as I have a "goal" to achieve within these swims.

    300 Choice

    8 x 125 w/15 (75 kick 50 swim)
    1 and 2 back
    3 fly
    4 free
    repeat
    ** goal was to work the walls and take more SDK's without worrying about the clock

    200 backstroke for time from a push
    ** I do this every so often just to see how I am doing

    100 EZ

    4 X 75 (ba,br,fr by 25) w/10
    **goal was to work the ba to br transition

    200 IM drill warm down

    2100

    Nothing to exciting here, just some "me" time to swim a little. Mixed in some P90 core tonight after the girls went to bed.
    That's enough for the day.
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  16. Sarasota Y Sharks Masters 5:30 AM Workout: 10/26/11

    by , October 25th, 2011 at 09:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARMUP:
    2 X 200 3:20 3:00
    2 X 100. 1:40 1:30
    4 X 50 descend :50. :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:00
    Odd:easy Even: fast
    Break
    8 X 25 sprint :45
    1 X 50 easy swim

    1 X 400 6:00. 5:20
    4 X 100 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right

    *OR*

    1 X 300 IM 5:15
    3 X 100 stroke 2:00
    Two rounds.
    Swim 100's in order: fly,back,breast

    WARM DOWN: 4 X 50. 1:00

    4650/4250Y
    Categories
    Swim Workouts
  17. Post 10k Monday 10/25/11

    by , October 25th, 2011 at 08:00 PM (The Labours of SwimStud)
    Ran a hilly 10K Saturday an evenly split :47.10 (23:28). Oddly felt like I couldn't do anything on Monday but decided to do a recovery set 6 times through. Went FR/BK/BR/FL (1 arm fly mostly) and tacked on an easy 400 to get to 4000.

    200K
    200P
    200S
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  18. Tuesday, Oct. 25

    by , October 25th, 2011 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    15 x 50 w/paddles
    3 x scull/caterpillar fly/chest press fly/single arm fly/torque drill

    20 x 25 shooters w/MF
    8 back
    8 belly
    4 360s

    50 EZ

    14 x 25
    odds = burst (various)
    evens + glide drill

    50 EZ

    Total: 2300

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

    That's all I had in me today. Better than nothing. Didn't feel terrible in the water, just no energy at all. Getting better, but sinuses still iffy and tired.

    Up to 144 swimmers entered in the meet! And the ED Rob Butcher is entered.

    Took my Lil Fort in for her annual check up today. We both got our flu shots. They took my temp to make sure I did't have a fever (though I knew I didn't). 97.6, a clear hypo indicator. Also still getting tingling in hands, a clear neurological hypo indicator. Grr ...

    Altitude training for swimmers:
    ttp://www.swimmingworldmagazine.com/lane9/news/26058.asp
    Categories
    Swim Workouts
  19. Tuesday, 10/25/11

    by , October 25th, 2011 at 06:39 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (800)
    Do following twice (continuous)
    100 free / 100 kick / 100 back / 100 drill

    Main Set (600)
    6 x 100/1:40
    1 - 4 hold at 1:25 pace, 5 - 6 around 1:20 pace
    - kept 1-4 at 1:23-24, did 5-6 at 1:19-20

    Kick set (600)
    6 x 100 kicking with board & snorkel (no fins)
    3 x 100/2:30 desc - went 1:55-1:54-1:53
    2 x 100/2:20 desc - went 1:52-1:50
    Rest 1 min
    1 x 100 Timed (afap) - went 1:39
    100 easy swim

    12 x 50/1:30-2:00
    1-6:/2:00: 25 fast - 25 ez: working on explosive breakouts and fast turns - from blocks.
    7-12/1:30: 25 ez - 25 fast: working on explosive breakout from turn and strong finish
    - rotated through fly-back free on this set
    - need more work on breakouts, especially from blocks

    Warm down
    200 easy swim, mix of free, back and breast

    Total: 2900 yards
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  20. Tue Oct 25th, 2011 SCY

    by , October 25th, 2011 at 04:30 PM (Ande's Swimming Blog)
    Tue Oct 25th, 2011 SCY

    left early to do some exercises before practice then ran into traffic

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    SCY
    UT Swim Center: main pool
    6:30 - 8:00 dove in 6:35ish
    wore Jammer
    trained with Tyler, James, Mike, Nate, Ned, Jim & Larry

    WARM UP
    did around 800

    Main SET: scy

    8 x 100 IM on 1:30

    assigned 800 fr desc 200's

    6 x 100 k on 1:25

    assigned 600
    did 3 x 150 fr

    4 x 100 k on 1:20

    assigned 400
    did 2 x 150 fr

    2 x 100 IM on 1:15

    assigned 200 fr neg split
    skipped it

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts