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  1. 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
  2. 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
  3. 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.
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  4. 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
  5. 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
  6. 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.
  7. 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
  8. 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.
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  9. 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).
  10. 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
  11. 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
  12. Hello 1:15 and a late Halloween costume

    by , November 2nd, 2011 at 11:13 AM (Random Nonsense)
    I mentioned to Josh that I wanted to be doing 1:10s in December (I neglected to mention the 30 times part) and he as onboard making me question my choice of training partners. Anyway, it is November, so 1:15 seems like a good interval to use most of the time.

    Warm up
    - 200 swim
    - 4x150 swim/drill/swim
    - 200 kick w/fins
    Main Set
    -- straight through
    - 200 free on 2:30
    - 4x100 on 1:15
    - 200 kick w/fins (3:15 I think counting equipment change)
    - 3x100 on 1:15
    - 200 free on 2:30
    - 3x100 on 1:15
    -- 45s rest
    - 4x50 sprint on :50 (31s)
    -- 1:30 rest equipment change
    - 4x50 sprint w/fins on :50 (28s)
    Cool down
    - 200 ez

    I didn't have too much trouble with the 1:15s, but was coming in around 1:09/10 the entire set. Josh crushed the first 3x100 and second 200 then dropped back to 1:09s. I need to push toward 1:05-07 on a set like this before moving down to 1:10.

    I skipped practice Monday, so I wore my strawberry shortcake outfit to practice today. Not as many comments as I would have expected, but I am usually one of the first people in the pool. The guy in the next lane over did ask WTH I was wearing.
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  13. Wednesday Nov 2nd 2011

    by , November 2nd, 2011 at 11:03 AM (The Labours of SwimStud)
    Warm up
    600 FR
    10 x 50 K 1:30
    100 EZ

    Main
    4 x 150 Drill, Drill, Swim by 50 (Stick and Fulcrum)
    10 x 100 FR 1:35 1&2 1:25ish rest 1:30
    4 x 100 FR 2:00 overkick

    Cool
    500 Fin Kick FR/FL by 50
    300 EZ
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  14. Sprinting...In Theory

    by , November 2nd, 2011 at 10:01 AM (Year Three: The Road Back)
    Just so you know... kids are exhausting! And, mine aren't even that young anymore... Why is it that when I am planning to go to bed before my high schooler, that's when she has a paper due in the morning and the printer is low on ink?

    All that, of course, is my way of saying that instead of waking up on my own a few minutes before my alarm goes off, my alarm went off loud and clear this morning. And I arrived at the pool still not feeling quite woken up. But... I love to swim and gave today's workout my best effort.

    Here's what we did:
    400 Warm-Up
    8 x 50 Kick on 1:05, 1>4, 5>8
    6 x 50 Free on 1:30, 15 yds POWER; 35 yards easy
    4 x 25 Fist Drill on :40
    4 x 25 Right Arm Only Drill on :40
    4 x 25 Left Arm Only Drill on :40
    4 x 25 Free on :40, descend stroke count each time
    8 sets:
    - 1 x 50 Free FAST on 1:00 (best :34, worst :37)

    - 1 x 100 Free on 2:00
    200 Cool-Down
    Total Yards - 2900

    Here's the interesting thing from this morning's workout and both myself and my coach are slightly baffled. On the Right Arm Only drill today (with my left arm at my side), my left shoulder really hurt. It felt like it was going to come apart. What I really don't get is that it was at my side.... and when I raised the arm over my head for the second 2 of 4 25s, it was fine. It was also fine during normal freestyle - no pain at all. It's got to be something with my body roll, but I don't know what. Ideas?

    Other than that, I wasn't particularly happy with my :37, but it wasn't too surprising given that I was chatting right up until it was time to go - and my flip turn was nasty on that one. I was pretty happy to end the set with a :34 - especially today.

    I hope you enjoy your swims today!
    Categories
    Swim Workouts
  15. Wed, Nov 2, 2011

    by , November 2nd, 2011 at 09:08 AM (Workout Swimmer)
    Was totally lazy and didn't get out of bed to swim yesterday morning. It's hard to keep my mojo in the cold winter months. I know it's only 45 outside, but that is cold for Florida! Hopefully I'll get used to it soon, and stop being such a wimp!

    500 back/free
    6 x 100 - stroke/free on odds, free on evens, 1:30
    10 x 50 on :45
    100 easy
    8 x 25; drill, 4 cycle x 2, sprint, repeat
    200 easy (high schoolers got out here)
    16 x 50 kick on 1:00 (w/zoomers on last 8)
    Three times thru:
    250 - stroke/free by 50's 20 sec rest
    150 pull on 2:15 (20 sec rest)
    2 x 50 on :45
    Finish w/100 easy

    Total: 4500

    High School kids are resting/tapering for Regionals, which is tomorrow. Guess there won't be anyone to swim with at ALL on Friday morning!
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  16. 11.2.11 Wednesday workout

    by , November 2nd, 2011 at 08:28 AM (Pete's swim blog)
    Swam w/ Roger next to Kent, Dave and Dave. Pool temp 84-85.

    SCY

    400 Warm up

    5 Times through
    * 300 Pull - 3:30 (3:25, 3:30, 3:35, 3:35, 3:37)
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00
    * 100 Stroke - 1:30 (target 1:10 - never got close to 1:10 )
    * 50 Easy - 1:00
    * 100 IM Kick - 2:00 (did most of these br kick)

    500 Easy fly - cruised through this easier that I thought I could. Got a foot cramp at about 400 yards but it worked itself out. Started getting tight in the last 50.

    100 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  17. Easy Arms Day

    by , November 2nd, 2011 at 07:18 AM (Mixing it up this year)
    With my upper and lower back muscles acting up it was a dolphin/free kick kind of day.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 Free kick w/fins every 3rd 25 moderate
    500 Fly kick w/fins on back work the abs!
    10x50@1:05 Fly drill w/fins 25 skull/25 underwater recovery
    500 Free w/snorkle alt 25 kick streamline/25 swim w/6beat kick maintain the same kick speed throughout the 500

    Total 2500 yards
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    Uncategorized
  18. Tuesday, Nov. 1, 2011 5:00am & 5:00pm

    by , November 1st, 2011 at 09:54 PM (Fast Food Makes for Fast Swimming!)
    Had a slow start to this morning as far as jumping in the pool...seems to be a common theme these days!

    A.M. Swim:


    400 Free
    300 Free Pull
    200 IM
    100 Kick on back


    6 x 150 Free @ 2:00 descend & also added 2 SDKs off the last turn of each one.

    SDKs noticeably gave me a boost compared to normal. Going to have to play with this more often.
    • went 1:46, 1:44, 1:41, 1:40, 1:38, 1:36
    couple minutes rest


    11 x 100 Free Pull (held 1:09/1:10s throughout)
    4 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10 except here went 1:07
    1 @ 1:05 and here went 1:04


    I was originally going to do just 10, but felt pretty good and thought I could make a 1:05 so I did 11.

    100 EZ
    ---------------------
    3100 Yards

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

    P.M. Swim at the Y


    I did today's workout with 11-1-11 in mind. Not sure if everyone else is waiting for 11-11-11 to do something cool, but I will be in full final taper day then so I chose to do something today instead.


    1100 Warmup
    • 11 lengths Free
    • 11 lengths Back w/ 2 SDKs
    • 11 lengths flutter kick on back w/ 2 SDKs
    • 11 lengths Free build to 500 pace
    11 x 100 @ 1:11
    • held 1:07-1:08, with #10 @ 1:05, and #11 @ 1:04
    • This probably means I could attempt to go towards my 30x100s @ 1:10, but that one second difference in interval can mean a lot, plus the additional yardage will kick my butt. Very pleased with the set that I make 11 @ 1:11.
    100 EZ


    11 x 75
    • 4 @ 1:11 (Fly, Back, Breast by 25s) - original plan was to do 11 IM and 11 Free, but that fell through.
    • 7 @ 1:00 Free w/ 0 SDKs on pushoff, 1 SDK on first flip, 2 SDKs on second flip. #7 I went for 1, 2, & 3 SDKs and made it, but it was tough.
    I want to eventually get to where I can blast my final turn of a 200 Free and "Phelps it" of the wall.

    75 EZ and out

    --------------------
    3200 Yards
  19. Briefly back to blogging....and a little swimming

    by , November 1st, 2011 at 07:53 PM (Chowmi's Blog)
    Hey everybody!

    Whattssssuuup!!!!!!

    I have been so busy that I haven't had much time to swim, much less blog!

    Last week recap:
    I swam 2 days on my own, about 25 minutes
    And 1 day with the team on Friday

    SCM, Baylor noon workout

    Main set:

    Round 1: everybody with fins
    4 x 50 kick on 45
    4 x 50 swim on 40
    easy 100
    fast 100 1:07 (right flipper fell off but I kept on going!)

    Round 2: no fins
    4 x 50 kick on 1:00
    4 x 50 swim on 40
    easy 100
    fast 100 1:08

    Not bad if I do say so myself!
    +++++++++++++++++++++++++++++

    This set is much harder than it looks, it you do it "right". By that I mean really work the kick. Swimming ain't so easy after gut busting 4 x 50 kicks!

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

    This week:
    Light vasa on Sat;
    Easy 25 minute swim on Sun;
    Mon - swim with the team!

    SCM, Baylor Fitness Center noon

    300 warm up

    8 x 75 kick on 1:30
    I did these pretty hard;

    8 x 150 pull on 2:20
    ==>that would be a serious no.
    evens: 100 pull smooth
    odds: 75 strong descend fly 59 55 54 55

    15 x 50 on 1:00
    12.5 kick UW; 12.5 fast through the turn
    easy back
    YES, this is my kind of set!

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

    So this is the wind-down of my liquidating trustee additional job, and then I nearly fell out of my chair when I got another special gig. It's great margin business, and should end by 01/15/12, but that means i'm on the 2 x 25 minute swim and 1 real workout with my masters team per week. Well, that's life! I see plenty of people every month who can't get a job, so I really can't complain that in my mid-40's, I am now on the short list of requested examiners/receiver/trustee appointments.

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

    Halloween was ok. I was really tired but did my usual - stay at home and eat candy that we aren't handing out whilst pretending not to be at home. I finished Sudoku #383! And no, I don't cheat!!! Then I hoisted myself up to help the girls sort their booty when they got home. This year was very heavy on the Butterfingers. Oddly missing non-chocolate chewy and sour items. But at least they didn't get expired religous jelly beans like last year. Yuck!

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

    Next up: hopefully a real practice where there's no garbage yardage, lots of fast kicking, all my favorite lane mates, and I get to lead and no one drafts off of me.
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  20. Back to the Gym, Tuesday, Nov, 1

    by , November 1st, 2011 at 07:33 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 160 x 1 x 8, 170 x 2 x 8, 180 x 1 x 6
    HS bench press, 70 x 1 x 8, 80 x 1 x 8, 90 x 1 x 8, 95 x 1 x 6
    Deadlift, 95 x 1 x 8, 105 x 1 x 8, 115 x 1 x 8, 120 x 1 x 6 (hands slipping)
    HS leg extensions, 50 x 1 x 8, 60 x 1 x 8, 65 x 1 x 6
    overhead squats, 45 x 3 x 15

    back extensions w/25 plate, 3 x 15
    russian twist on incline bench w/25 plate, 3 x 25
    power wheel pike ups, 2 x10
    altitude drops, 10


    ART, 30 minutes

    Erg, 30 minutes

    -- 2 x 15 w/1:00 sprints
    -- then had to drive CC carpool

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


    One further thought on the meet: As I noted, I was doing more kicks UW than usual and not getting very good distance per kick. I'm wondering if this is a reflection of the fact that I've switched to a more upper body oriented dryland workout and relied somewhat more on in pool leg strengthening? I'm inclined to think so. So I plan to return to regular deadlifts and squats. (I can visualize a Jazzy smirk here.)

    I've also decided that I need to try compression tights again. I've read that wearing them for even an hour after workouts can help speed recovery and reduce inflammation. I wasn't that thrilled with my now old pair of Skins, which has been coopted for use by Fort Son and Mr. Fort anyway. So I'm opting for the more deluxe model: 2XU Recovery tights. Hopefully, I can be diligent about wearing them post workout for the next month to see if they make a difference. May also wear them at NE Champs between events. Saw Kurt Monster Dickson doing this at LCM Nationals, but then promptly forgot about it until recently when I was dwelling on recovery again.

    I saw that Natalie Coughlin swam a 56+ 100 back in SCM. She hit the lane line at the finish and was excited that she had "room to improve." Sounds familiar ...

    I also saw chocolate covered potato chips at Trader Joes today. Wow ...