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  1. Day before my cameo 50 free

    by , December 2nd, 2011 at 04:20 PM (Chowmi's Blog)
    Today I swam on my own next to the workout.

    400 ish warm up

    200 various kick

    4 x 50 various

    about 30 minutes of 25's, only 1 a sprint, the rest just easy stuff including walking in the middle of the pool. For when 25's are just too much distance.

    Total pool time: 40 minutes

    First place: to hot tub and choice of showers, heh heh

    The question when you don't feel good is: What do I need to do in order to be as ready as possible on RACE DAY? Or rather, what should I not do?, or How little should I do? I don't think walking around in the middle of the pool is going to hurt my swim tomorrow. In fact, it was kind of relaxing to bob around in the middle of the pool and play with my toes.

    I have a tendancy to want to "Test My Speed" as I get towards a swim meet. But I really had to refrain from doing a bunch of fast 25's when my body was really saying, no! or rather ==>no! heh heh

    So I felt like I was "creeping up" on trying to do fast 25's, so I decided, just do ONE, then shut it down! Theory confirmed - I haven't slowed down since 2 days ago.

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

    Here is the meet info:

    http://www.teamunify.com/NewsShow.js...83&team=ntscor

    Not sure if that worked, but don't worry; in 24 hours i'll have a report of how close to the 24 mark I swam.

    Wish me luck!
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  2. Sarasota Y Sharks Masters 5:30 AM Workout -12/05/11

    by , December 2nd, 2011 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    4 X 100 kick 2:10
    1 X 100 swim

    4 X {4 x 50
    descend within each round 1-3, #3 @ 100%, #4 swim is easy. All choice.
    Round 1 interval is :45, 2 is :50, 3 is :55, 4 is 1:00

    1 X 200 3:00 2:50 2:40
    2 X 100 1:30 1:25 1:20
    4 X 50 :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  3. Gentle morning workout

    This morning I swam with Hannah at the Y. Today I was less cough-y, and more doped up on cold medicine, and that seemed better for making it through a workout. I didn’t push anything—the goal was just to stay in the water and swim a bit. Here’s how it went:

    800 scy warmup

    Pacman 300s (kick > swim)
    300 kick
    50 swim / 250 kick
    100 swim / 200 kick
    150 swim / 150 kick
    200 swim / 100 kick
    250 swim / 50 kick
    300 swim
    [I did most of this freestyle swim, varied kick. No intervals--we took chat breaks between most 300s.]

    5 x 100 IM @ 2:00 [warmdown]
    150 extra warmdown + play

    It seems like my cold might have turned into a URI. I'm seeing the doctor this afternoon—hoping for some drugs that will clear things up!
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  4. Dec 2, 2011

    by , December 2nd, 2011 at 01:41 PM (Canuck Countdown)
    191 days until Day 1 of the FINA World Masters Championships

    Tuesday, November 29
    Kinsmen Aquatic Cenre
    EWU Pool (25m)

    2 x 400, every 3rd 25 either back or breast, 20 seconds rest

    8 x 100 alt pull @ 2:00 and kick @ 2:15

    4 x
    (75 IM Kick (no free) @ 1:40
    75 IM Drill (no free) @ 1:30
    75 IM Swim (no free) @ 1:20)

    16 x 25 Free as 3 drill, one swim @ :40

    4 x
    (4 x 25 @ :25,
    2 x 50 @ :50
    1 x 100 @ 1:40)
    Alternate Free and IM (as 100 IMs)

    200 EZ

    Total Distance = 4300 SCM

    Thursday, December 1
    Kinsmen Aquatic Centre
    WWU Pool (25m)

    200 Free
    200 Back
    200 Fly Kick
    200 Free

    10 x (25 kick/50 swim/25 kick) @ 1:45

    6 x
    (25 kick, on side, no board @ :35,
    25 SDK @ :35,
    25 catchup free @ :35,
    25 dog paddle @ :35,
    25 swim @ :35)

    8 x 50 free "jagged" as:
    50 free @ :40
    50 free @ :50
    50 free @ :45
    50 free @ :55
    50 free @ :50
    50 free @ :60
    50 free @ :55
    50 free @ :65

    300 EZ

    8 x 50 free "jagged" as:
    50 free @ :35
    50 free @ :45
    50 free @ :40
    50 free @ :50
    50 free @ :45
    50 free @ :55
    50 free @ :50
    50 free @ :60

    8 x 50 EZ @ 1:05

    Total Distance = 4050 SCM
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  5. 12/2/11

    by , December 2nd, 2011 at 11:32 AM (The Labours of SwimStud)
    Warm Up
    600 FR/ BK by 50
    5 x 100 K 3:00
    100 EZ

    Main
    4 x 100 FR P/50 Swim 2:25
    12 x 25 FR FR sprint from block 1:00
    4 x 50 P/100 Swim 2:25
    10 x 50 FR :45

    Cool
    500 Fink Kick no board, FR/FL by 50s
    300 EZ
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  6. 12.2.11 - Friday workout

    by , December 2nd, 2011 at 09:30 AM (Pete's swim blog)
    Swam w/ Dave today. Roger and other Dave are at the State meet in Auburn this weekend. Kent and Teresa will be swimming in the meet. Hope they do well. We modified the sendoffs for today's workout. Even with easier intervals, it was still pretty tough.

    SCY

    400 warm up

    2 x 100 - 1:30
    3 x 100 IM - 1:30
    16 x 25 - :30 1/2 under water
    50 Easy

    5 Times through
    * 4 x 50 IM Order - 1:00 (1, 3, 5 - 1/2 under water; 2, 4 - Kick)
    * 2 x 200 Pull - 2:20 (2:18-2:22 only made the last iteration)
    * :20 rest

    200 Cool down

    (4550 total)
    Categories
    Swim Workouts
  7. Easy warm up

    by , December 2nd, 2011 at 09:05 AM (Mixing it up this year)
    Just a nice easy swim. I will have the 1500 this evening with a full warm up and warm down then.

    1000 free as 200SPSKS
    4x50 from block 20 yard sprints free
    500 free kick w/fins
    300 free w/snorkle

    Total 2000 yards
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  8. Thursday, Dec. 1, 2011 5:15pm

    by , December 1st, 2011 at 11:19 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

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

    4 x 125 Free Kick w/ board @ 2:10 (went 2:00-2:02)
    I used to have a tough time making 100s @ 2:00, so this is telling me I'm getting better at something.

    10 x 100 IM @ 1:25 (held 1:14-1:17s) last one was the 1:14

    8 x 25 Free EZ @ :30

    2 x 150 Free Pull @ 2:00 (went 1:35/1:38)
    3 x 100 Free Pull @ 1:20 (went 1:04/1:05/1:05)
    4 x 50 Free Pull @ :40 (went :31s)
    8 x 25 Free Pull @ :20 (went whatever...a time for a 25 means squat to me)

    -----------------------
    3700 Yards

    I felt really sluggish starting off the swimming today, and didn't start feeling decent till halfway through the IM set. I probably could've kept going for a while more on the IMs, moreso than straight freestyle 100s. Probably due to the changing strokes all the time keeps it more interesting. Oh well, I'll never really give up my almost all freestyle training.

    USAS Meet this weekend. I feel like I'll swim pretty well. There isn't really going to be much competition for me, since most of the senior level (15+) boys are now in the high school season. They'll still be a few there, or at least the 13-14s to race. We're swimming all the events as 13 & Over, so that's good.
  9. Workout 12/01/11

    by , December 1st, 2011 at 07:46 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/100 Fly drill/100 BR drill

    3 x 200 FR Pull with buoy on 2:40

    4 x
    - 100 IM on 1:45
    - 50 Kick on :60 (fr/bk/sdk/fr)

    now for the fun ...

    - Go on the next :30
    - 10 x 50 on :50 FR DPS
    - Go on the next :60
    - 10 x 50 on :40 (1-2 FR, 3 non-free; repeat)
    - Go on the next :60
    - 10 x 50 on :45 Pull with buoy (1-4 FR, 5 BK; repeat)
    - Go on the next :30
    - 10 x 50 on :40 FR Quarters strong

    150 cool off and out

    (3950, 70 min)

    -----
    Well I guess my thought of decreasing yardage for next week's meet this week didn't happen. I did not sleep all to well last night and took a short nap before lunch, so I wanted to get some pace work in today.

    On the 200 pull I held 2:23, so I am happy with that. I worked to come in about the same time on all three, working the streamlines off each wall. The next set was basically stroke work fillers with some kicking - didn't want to do too much after yesterday.

    I have done this multi 50's set in the past heading into a big meet, to hit target times.
    - First time through was DPS and 2-3 SDK off each wall. Held 35's.
    - Second time through I did BK/Fly/BK. Just a few short rest on strokes, held 33's on the FR
    - Third time I held 35's on all, even the Back. Bonus!
    - Last set - huff and puff with a strong kick, aiming for 32's. Quarters strong = cycle through fast 12.5 yards every four. I just kept ticking them off and looking forward to the "only two left ..."

    I was able to fix the pellet stove pipe outside today, and also reinforce my snowblower's discharge chute with some tin - ready for winter now. Off to watch "Pippin" at the high school tonight. My daughter is running the lights, sound, and the helpers. She does a great job with it. I'll be back in the pool on Monday ...

    Updated December 1st, 2011 at 10:56 PM by rxleakem

    Categories
    Swim Workouts
  10. Thursday, 12/1/11

    by , December 1st, 2011 at 06:05 PM (A comfort swimmer's guide to easy swimming)
    I have a new workout buddy.
    Even though she's not as fast as I am, by making a few adjustments to the workout for her we can do most of it together.

    Warm up (1000)
    400 > Alternate - 50 swim - 25 skill - 25 kick
    - did as 100 each stroke
    3 x 100/1:40 > Build > DPS
    - free, was around 1:20 on these
    6 x 50/ds3 3/1:00, 3/55
    - did backstroke

    Main Set (1200)
    - the 300's were all at 4:15
    300 Free build/5:15
    1 x 100 back strong/2:00
    - went 1:30

    300 Free Build/5:15
    1 x 100 IM strong/2:00
    - went 1:30


    300 Free Build/5:15
    1 x 100 breast, strong/2:00
    - went 1:50

    Kick, fins optional (600)
    - didn't use fins
    400 kick - smooth
    - kicked 400 IM
    4 x 50/1:30 - FAST
    - on back, went 46-49-49-47


    Warm down
    100 easy free and back

    Total: 2900 yards

    I have resumed my cross training, all the things I quit doing while tapering and also have added running. I'm just a bit sore from the running and really sore from weights. It was a bit uncomfortable to get a tight streamline.
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  11. Thursday, Dec. 1

    by , December 1st, 2011 at 05:39 PM (The FAF AFAP Digest)
    Chatted with Speedo through the following swim:

    Swim/SCY @ OakMarr:

    600 various

    4 x (4 x 50) @ 1:00 or whatever between chats

    50 EZ

    4 x 50 burst + cruise
    3 dolphin kick on belly, 1 free

    50 EZ

    2 x (25 fast + 75 EZ)
    1 free @ 100 pace, 1 AFAP flutter kick w/board & fins

    100 EZ

    Total: 2000

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

    After a few days rest, I don't feel even remotely rested. I may just do meet warm ups and very slow swimming until NE Champs with the exemption of the LC meet. With Lil Fort's USAS meet and Teen Fort's HS meet on Friday and Saturday, I'm going to be on my feet a lot before Sunday. I have a feeling I may need to re-do my LC meet 50 free at NE Champs. Though there is no good time to swim it there either.

    There doesn't look like there's nearly as many people signed up for NE Champs as last year, with only 2 days left to register.

    Off to ice the cranky elbows!

    Updated December 1st, 2011 at 08:53 PM by The Fortress

    Categories
    Swim Workouts
  12. I swam today, but it wasn't very interesting

    by , December 1st, 2011 at 04:48 PM (Random Nonsense)
    Lifetime Solo SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick w/board
    Main Set
    - 10x50 free odd DPS/even Fast
    - 10x50 back odd DPS/even Fast
    Cool down
    - 3x100 ez

    The goal of the 50s was to take the stroke count from the DPS 50 and try to match it on the Fast. Started out 15/18 and finished 15/16 on the frees (DPS/Fast) and was going 35-37 on the fasts. The 16th stroke was really necessary to keep the speed up into the turn and finish.

    Sadly, yesterday I was gung-ho to do some hard sprinting. That feeling wore off while sleeping.
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  13. Sarasota Y Sharks Masters 5:30 AM Workout -12/02/11

    by , December 1st, 2011 at 03:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:30
    6 X 50 :45

    1 X 200 kick + 100 swim

    16 X 25 :30
    1 X 100 easy swim

    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 x 100 swim

    10 X 250
    odd: free on 3:45
    even: IM on 4:15 (your choice for extra 50)

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  14. Getting Better... I Think

    by , December 1st, 2011 at 02:49 PM (Year Three: The Road Back)
    When I hit the water this morning, my shoulder actually felt pretty good. Too good, in fact, because I ended up pushing it a little more than I should have on the last 2 75s (did :57s), but my shoulder was aching after that. Fortunately, up next was a kick set. Unfortunately, the last 9 Pulls turned into Kicks to be on the safer side. Here's what I did:


    300 Warm-Up
    10 x 50 Drill / Swim on 1:00
    10 x 75 Free on 2:00 GOAL SET (held :57 - 1:00)
    1 x 50 Free Easy on 2:00
    1 x 300 Kick on 6:00 w/ fins
    6 x 50 Kick on 1:10 w/o fins
    2 x 50 Pull on :55 (shoulder went bad here)
    9 x 50 Kick on :55
    100 Cool-Down
    Total Yards - 2850


    A shorter day, but I think I need to ease back into full swimming - and fast swimming - one stroke at a time. A shorter day isn't going to kill me and a longer / faster day at this point just might. One step at a time, right?


    Enjoy your swims today and I'll check in tomorrow.
    Categories
    Swim Workouts
  15. Impatience

    I’ve been struggling all week with a nasty cold. I wasn’t feeling great this morning, but decided that five days out of the water was surely enough, so I headed over to TNYA workout. My body disagreed with this reasoning, and proved once again that it really is the boss of me. Here’s how it went:

    500 scy warmup [lots of coughing breaks]

    400 @ 6:20
    300 @ 4:30
    200 @ 2:50
    100 @ 1:20
    [I sat out the 200 to do my asthma inhaler and give it a few minutes to kick in. I hardly ever have trouble with my asthma, except when I get a cold.]

    6 x 75, 2x through
    75 FL @ 1:25
    50 FL / 25 FR @ 1:20
    75 BK @ 1:25
    50 BK / 25 FR @ 1:20
    75 BR @ 1:25
    50 BR / 25 FR @ 1:20
    [I made it 2/3 of the way through the second round before giving up and getting out—I was just having too much trouble with my breathing today. Sometimes it’s better to admit defeat, and live to swim another day. Just hope that day is tomorrow . . .]
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  16. Thu Dec 1 2011

    by , December 1st, 2011 at 11:56 AM (Ande's Swimming Blog)
    Thu Dec 1 2011

    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 center course
    6:30 - 8:00 dove in 6:35ish
    wore jammer
    trained with korey larry & Tyler

    Warm up
    swam easy

    Main set

    swam an easy 75 - 175 between each

    25 fl
    10.5

    25 bk
    11.5

    50 bk
    25.2

    rested 15 minutes

    25 br 13.2

    25 bk
    11.0
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  17. 12.1.11 - feeling better again

    by , December 1st, 2011 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. All had our own lanes. Feeling much better today. I was able to stomach more food yesterday. That seems to make a difference. Power and endurance are back. Figured they would be but once it goes away for a couple days - no matter the reason - I always start doubting myself.

    SCY

    400 Warm up

    4 Times through
    * 50 Stroke - :50 (1st iteration free)
    * 50 Stroke - :50 (1st & 2nd iteration free)
    * 50 Stroke - :50 (1st, 2nd, 3rd iteration free)
    * 50 Kick - :50
    Break

    4 Times through (For each 100, pick 4 from Fly, Bk, Br, Fr, IM):
    * 100 - 1:30
    * 100 - 1:25
    * 100 - 1:20
    * 100 - 1:15
    On the first iteration, I went Br (1:25), Bk (1:25), IM (1:23 - ut oh....), Fr - 1:15. Sensing I was going to get behind quickly, I switched to Bk, IM, Fr, Fr. That helped and eventually I got back on pace.
    100 Easy

    7 Times through
    * 75 Pull hard - :50 (:45-:48)
    * 25 Pull easy - :40
    * 25 Kick hard - 1:05 (1:00-1:03)
    * 25 Kick easy - :45

    100 Cool down

    (4400 Total)
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  18. no running water at the pool

    by , December 1st, 2011 at 09:05 AM (Mixing it up this year)
    There are a water main break right outside the building and the parking lot was flooded. Got in the building and they said we could still swim but there was no running water. So no toilets or showers!

    Did an easy day since I did not want to tempt fate by drinking water. My body also needs a little rest.

    500 free
    500 free kick w/fins every 3rd lap fly kick
    5x100 free alt 25 kick/25 swim w/snorkle
    5x100@2:00 fly w/fins 25 rt arm/25 lt arm/25 kick/25 swim w/fins
    500 free every 3rd lap back
    200 free kick
    300 breast kick

    Total 3000 yards
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  19. Wednesday, Nov. 30, 2011 5:00am & 5:00pm

    by , November 30th, 2011 at 11:27 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout - we are finally able to get back into the H.S. pool now since the drowning that occurred about 2 weeks ago. We have a new set of rules that must be followed that were set by the school district. 1. Must have a certified lifeguard on deck (not in the water), and 2. Must have a 2nd person ON DECK that is CPR/First Aid trained in case the lifeguard has to go into action.
    Well, we have 1 lifeguard on the team, and he's volunteering his duty for now, and we're currently in the process of getting more trained so that we may rotate people throughout the days so that everyone can swim also.
    It's a good idea, but I don't see anyone who's going to show up from the school board to "police" the situation either, but we'll still follow the rules just in case. We don't want to chance loosing our swimming opportunity either.

    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    4 x 300 @ 3:40 (2 swim went 3:25s, 2 pull went 3:18/3:15)

    1 x 300 IM Drill

    12 x 100 Free @ 1:30 (held 1:05s, last one 1:02) swam this with a group

    100 EZ

    ----------------
    3300 Yards

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

    P.M. Workout - at the Y, while my kids were in lessons again. This was kind of hectic. We had 3 per lane for the 1st half hour, then 4 per lane the 2nd half hour. Me and another faster guy were trying to manipulate the lanes better so that the fastest 4 people were in one lane, and the slower 4 in the other lane. Some people seemed to take offense to this, but it worked out "better" (kind of).

    Warmup:
    200 Free
    200 Kick w/ board
    200 Free

    8 x 50 Free @ :45 (:33-:34s)

    10 x 50 Free @ :40 (held :32-:33s)

    Got out for a few to get my son changed from lessons.

    100 Free (went 1:01) another guy was doing a 100 Fast, so I joined him after 10 minutes of being out of the water.

    5 x 100 Kick w/ board @ 1:50 (went 1:28-1:35s)

    8 x 25 Fly Fast @ :30 (went :15s)

    100 EZ

    ----------------------
    2400 Yards

    5700 Yards for the day

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

    GTD miles by month:
    Jan. - 42.70
    Feb. - 42.84
    Mar. - 44.64
    Apr. - 32.36 ** This is where I tapered wayyyy too much for USMS Nats
    May - 43.80
    Jun. - 33.19 - summer work schedule
    Jul. - 21.37 - summer work schedule
    Aug. - 32.86 - summer work schedule
    Sep. - 46.83
    Oct. - 61.98 - after getting creamed by PWB and Sean Justice in person at the end of Sept., I determined to get better and doubles have been paying off!
    Nov. - 61.94 - Ditto!

    I'm on track for the 500 Miles goal that I have set. Only need about 36 miles in December to get it done.

    Updated November 30th, 2011 at 11:32 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  20. Sun thru Wed 11/30/11

    by , November 30th, 2011 at 09:41 PM (Workout Swimmer)
    So I wasn't able to swim Thanksgiving, Friday or Saturday & was about to go crazy, went to the pool on Sunday just to get the kinks out.
    Sunday
    Got there late & the (slow pokey) bunch was already warmed up. 78 degrees - nippy at first, wonderful at the end!
    4 x 125 on 2:00 - last 25 off stroke
    100 easy
    6 x 200 on 4:00, 3:45, 3:30, 3:30, 3:45, 4:00 - I did 300's on the 4:00, 2:50's on the rest, except the last 3:30 I did 4 x 50 on :40
    100 easy
    4 x 50 on :50 IM order
    12 x 50 kick on :55
    2 x 300 breast/free
    200 easy
    Total: 3850

    Monday
    It was raining cats & dogs this morning, so I swam with the lunch bunch at Meyers Park. LOVE that group of people!!! So wish I could swim with them daily! Even though we did a short workout, I felt like I was racing the entire time - it was awesome!
    200 "warmup"
    8 x 75, 50 free, 25 other on 2:10
    4 x 50 on :45
    3 x 100 IM on 1:40
    2 x 150 on 2:00
    200 IM
    1 min rest
    200 free pull on 2:40
    2 x 150 IM twitch on 2:15
    3 x 100 on 1:20 (held 1:11/12)
    4 x 50 kick on :55
    300 easy
    Grand Total: 3100

    Wednesday
    Icy on the pool desk this morning, got in 150 after they started warm-up & had to make it up at the end. Not feeling too speedy this morning, especially compared to Sunday & Monday, but oh well, better than not swimming at all.
    800 back/free
    600 pull
    400 kick
    200 easy
    4 x 200 on 2:40
    3 x 100 IM on 1:40
    4 x 200 kick on 4:00
    100 easy
    6 x 200 on 2:40
    100 easy
    Total: 5300
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