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  1. This Weeks Workouts

    by , November 19th, 2010 at 06:28 PM (Adventures in Swimming)
    Coached the Sharks M-W-F SCY

    Week of 11-15

    Monday

    WARM UP 300 CHOICE 300/300

    SET 1
    6 X 50 ODD DRILL-SWIM / EVEN KICK-SWIM (~ 10 R)
    6 X 50 TENNESSEE TURNS (~ 15 R) 600/900

    SET 2
    2 X 200 PACE (~ 20 R)
    3 X 100 PACE (~ 10 R)
    4 X 50 Descend (~ 10 R) 900/1800

    2 X 200 PACE –3 (~ 30 R)
    3 X 100 Descend (~ 15 R)
    4 X 50 Descend (~ 15 R) 900/2700

    200 PACE -5 (~ 30 R)
    100 PACE -?? (~ 20 R)
    4X50 DESCEND (~ 15 R) 400/3100
    Extra Set
    12 x 25 1 Blast Off/EZ, 1 1 Breath, 1 EZ Repeat 4 x 300/3400

    YARDAGE: 3,400

    Wednesday

    I think this is one of onlyfree's workouts

    WARM UP
    300 CHOICE 300/300

    SET 1
    3 X THIS SET:
    50 DRILL @ 0 : 50 (~ 10 sec rest)
    50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest)
    50 KICK @ 1 : 00 (~ 10 sec rest)
    50 KICK/SWIM @ 0 : 55 (~ 10 sec rest) 600/900

    SET 2
    100 DP @ 1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 250/1150

    100 DP-1 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 300/1450

    100 DP-2 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 350/1800

    100 DP-3 @1 : 30 (~ 15 sec rest)
    75 BUILD @1 : 05 (~ 10 sec rest)
    50 DRILL/SWIM @0 : 45 (~ 10 sec rest)
    7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest)
    100 EZ 500/2300

    Yet Another Set
    500 Swim or Pull Focus on good form and LONG streamlines 500/2800

    100 Kick EZ
    100 Make it a Good one 200/3000

    200 or so Warm Down

    Friday

    Warm Up
    S-300 K-200 P-200 (700/700)

    Set I: All :10r
    25 - FLY
    50 - BACK
    75 - BREAST
    100 - FREE
    75 - BREAST
    50 - BACK
    25 - FLY (400/1100)

    Set II:
    SWIM:
    1 X 400 :40r Negative Split (Stop for :05 at 200 to get split)
    2 X 300 :30r Negative Split (Stop for :05 at 150 to get split)
    3 X 200 :20r 1 & 2 PACE/ 3 EZ
    4 X 100 :10r Descend from PACE Take a extra :30r after #3 and go for it on #4
    (2000/3100)

    Set III:
    2 X ( 25 KICK/25 PULL WITH BOARD (BOARDWAG)/ 50 SMOOTH)
    * BOARDWAG is pulling with the kick board between your legs
    like a buoy. Hold the board so that a good portion of it will
    create resistance beneath you as you rotate your shoulders/hips.
    This will force you to generate a little more effort in your
    rotation.
    total 3,300

    I actually got to swim all of these this week.
    My work load let me swim them right after I was done coaching.
    So I got to work around 8:45 instead of 7:15
    I love my job!!!
    I'm feeling alot better in the water latley.
    Now if I could just loose the extra 15 lbs I've
    been carrying the last year. My problem
    is that I love to eat :-)
    Categories
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  2. Fast Friday, Nov. 19

    by , November 19th, 2010 at 06:15 PM (The FAF AFAP Digest)
    I ripped off and remixed Chris' fast fly workout from this AM. Loved it!

    Swim/SCY/Solo:

    Warm up:

    700 various

    3 x (4 x 25)
    broad jump off side + eggbeater kick to wall
    backstroke start w/burst to 15 (14 kicks)
    EZ
    overkick free

    50 EZ

    Speed Work:
    (All fly, except fly kick, done with fins)
    (Times are imprecise, I couldn't see the pace clock all that well.)

    75 fast fly (41ish)
    75 EZ

    25 fast fly kick, diving from edge (21 kicks)
    75 EZ

    50 fast fly (23 mid)
    100 EZ

    50 fast fly (24 high)
    100 EZ

    25 fast fly kick, diving from edge
    75 EZ

    75 fast fly (41ish)
    125 EZ

    4 x (25 AFAP + 75 EZ)
    1 each stroke

    200 EZ

    Total: 2500

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

    Commentary:

    My fly felt pretty good today. And it was good to do more swimming than kicking, as the legs were tired (though there were many SDKs on the fast flys).

    Still pondering Last Minute Meet. Inclined to sign up for the 100 fly and do a 50 fly split, so I can cruise in late.

    Last 7 days: 5 swims/3 drylands this week/not enough yoga. I really should stretch tonight.

    Next 7 days: Workout schedule is going to be complicated by this weekend's soccer tournament and travel to Pittsburgh.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/22/10

    by , November 19th, 2010 at 03:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:40
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :45

    1 x 50 easy 1:00
    1 X 50 build to fast 1:15
    4 X 25 sprint :45
    Choice. Four times through.

    1 X 50 easy
    1 x 100 @ 100% 4:00
    1 X 50 @ 100%
    1 X 50 easy

    1 X 200 kick 4:20
    1 X 100 kick 2:10
    6 X 50 kick 1:00
    8 X 25 sprint kick :45

    1 X 125 IM 2:15
    1 X 150 free 2:15
    Four times through
    Double up on each stroke IM order on the IM's
    Descend the 150's 1_4

    WARM DOWN: 4 X 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  4. Swim Meet tomorrow and Sunday

    by , November 19th, 2010 at 01:44 PM (A comfort swimmer's guide to easy swimming)
    Today's workout was just my meet warmup with a long cool down swim

    Meet Warmup
    300 swim back & free
    200 kick on back as 8 SDK off each wall then flutter. alt. 25 easy/25 mod fast
    6 x x50/1:30:
    2 fly as 25 1-arm/25 swim
    2 back pace
    2 free/pace

    50 easy
    3 x 25 of blocks w 25 ez swim back
    1 each fly-back-free

    10 min easy swim (±600)

    Total: 1600 yards
    Categories
    Uncategorized
  5. 11/19/10

    by , November 19th, 2010 at 01:09 PM (The Labours of SwimStud)
    Warm Up
    600 FR/BK by 100
    10 x 50 K 1:30 got them all in 1:05 or less w drag suit.
    100 EZ

    Main
    30 x 50 1:00 last 6 1,2,3 desc x 2
    100 EZ

    IM set
    5 thru
    1 x 100 IM 1:50
    1 x 100 FR 1:50
    Usually do this on 2:00 so finishing this was a good workout.

    Kick
    400 Fin Kick

    Cool
    200 EZ
    Categories
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  6. Fri Nov 19th 2010

    by , November 19th, 2010 at 11:51 AM (Ande's Swimming Blog)
    Fri Nov 19th 2010

    TEMPE's in 1 day
    I fly out this afternoon

    Subscribe to Ande's Swimming Blog

    scy
    whitney coached
    UT Swim Center, main pool
    5:15 to 6:30 dove in 5:45ish
    trained with doug and max
    beside Chris, todd, nate & Tyler
    WORE Yingfa Jammer

    WARM UP
    missed it

    Main Set

    400 easy

    200 easy

    200 easy

    200 easy

    50 easy

    50 easy

    got out, watched UT men train, &
    talked with Eddie for a while

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    Categories
    Swim Workouts
  7. Easy workout, with scenery

    This was a Riverbank pool morning once again. I’ve really been enjoying swimming up there during morning lcm lap swim lately, and so this week committed to buying a monthly pass ($30) instead of paying $3 each time I go. It’s definitely the best swimming deal in Manhattan, either way. I swam in a lane with 2 swim buddies who were doing a distance-oriented workout, but I mostly did shorter things that worked with their intervals. Here’s how it went:

    1200 lcm warmup

    4 x 100 FR/BK halfsies, desc., @ 1:40 [1:30, 1:30, 1:28, 1:24]

    3 x 100 (50 BR sprint + 50 easy choice) @ 2:30

    400 moderate pull FR

    400 IM kick

    600 drills + play + warmdown

    It was glorious sunny day, and there were some magnificent trees full of red and gold leaves that I could see through the pool’s windows. I kept on stopping at both ends of the pool during warmup and warmdown to admire the views.
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  8. Disappointing Friday --- Short course

    by , November 19th, 2010 at 09:12 AM (Mixing it up this year)
    I was so looking forward to a good long course workout only to see the pool was short course today. YUCK!

    So much for my planned workout so I improvised.

    1000 Free as 200 SPSKS
    500 Breast kick w/brfins
    10x50@1:00 as 25 Fly/25 Breast w/paddles & fins pull the Breast
    5x100@:10R kick alt by 100 free/fly
    5x100@1:45 Fly w/fins as 25 rt arm/25 lt arm/25 kick/25 sprint
    3x100@1:30 Free w/paddles & bouy
    200 Free EASY alt 25 swim 25 drill

    total 3500 yards
    Categories
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  9. Thursday, Nov. 18

    by , November 18th, 2010 at 09:27 PM (The FAF AFAP Digest)
    Couldn't make it to swim with Speedo today because of Lil Fort's Thanksgiving festivities at school. And the Rec Center pools are closed early now for HS swim. So no workout choice except to head to the gym.

    Drylands:

    windshield wipers, 25
    power wheel roll outs, 25
    power wheel plank knee ins, 15
    back extensions w/plate, 25
    reverse decine crunches, 2 x 15
    P90X X Press Squat, 40 x 1 x 10
    squat jumps w/45 lb bar, 2 x 10
    HS single leg extension negatives, 25 x 2 x 8, each leg (ouch!)
    standing lat pulldown, explosive, 100 x 2 x 10
    external rotators

    Ellipse, 20 minutes:

    snooze ...

    Yoga/Stretching, 25 minutes

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

    Commentary:

    I would rather have done Speedo's workout today and drylands tomorrow, but the best laid plans ... I even tried to go to bikram yoga today, but the road was closed and I couldn't have made it on time going another way. And they don't permit late entries. I think I've seen someone sneak in a couple minutes late only once or twice.

    Mini finished her HS tryouts today. Despite not swimming much since last April (except sprinty stuff here and there), she swam the same times in the 100 breast/100 fly/100 IM that she swam in meets last year. Hmm ... I guess she's stronger from going to the gym? I may have helped create a monster. Though she has made noises about going back to her USAS team. I think she's deciding between that and crew in the spring. (Still doing club volleyball, but as a "practice" only player so she can do other sports).

    And I likely will have company in Boston in December. Fort Son and his GF want to check out schools in Boston. Fort Son is more interested in light of an email he got from the Harvard crew coach and he has a safety school on his list in Boston. But his heart is really elsewhere. I am hoping some miracle occurs and he gets in ED, and I can move on from this stressful process ... I must have miracles on the mind after helping poor Mini Fort decipher original sources from the time of the Crusades last night at 10:00 pm. The joys of parenting ...

    Updated November 18th, 2010 at 09:39 PM by The Fortress

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  10. Fun workout with team

    Today I swam the morning workout with TNYA. Here’s how it went:

    800 scy warmup

    10 minutes kicking: 30 seconds fast, 30 seconds easy (the coach blew whistle to signal transitions)

    Then we numbered off 1-5 and moved to the corresponding lanes to do

    4x thru, IM order
    2 x 50 sprint @ 1:00
    1 x 50 easy @ 1:30
    [It was fun to swim with new folks, plus we got to race our lanemates this way.]

    Then we stayed in those lanes to race a 200 medley relay.

    Then back in our original lanes for

    2 x 250 FR @ 3:45, 2nd 5 seconds faster than 1st
    2 x 200 FR @ 3:00, 2nd 4 seconds faster than 1st
    2 x 150 FR @ 2:15, 2nd 3 seconds faster than 1st
    2 x 100 FR @ 1:30, 2nd 2 seconds faster than 1st
    2 x 50 FR @ :45, 2nd 1 second faster than 1st
    [I ended up doing about 2/3 of this set BK.]

    100 easy

    4 x 25 FR sprint, working on body position on breakout, with goal of having kick be first thing to break the surface of the water

    200 warmdown

    This was a fun and well-paced workout, with good esprit de lane everywhere I swam.

    The heat sheets for Sunday’s meet are out. It looks like the meet will be held in just 8 lanes rather than the 10 mentioned in the pre-meet info—I’m sure there’s a reason for that, probably having to do with facility availability. Since I’m swimming all 50s I would have preferred more lanes and a shorter meet, but really I’m just glad at this point to have any area meet to attend. It also looks like they decided to just have one “championship final” in the dual-meet format, rather separate mens and womens championship heats. I’ve never been to a masters meet structured this way, so it will be interesting to see how it works out. From the heat sheets, it looks like some of those finals will be very competitive and exciting, while others place people with some big seed time disparities side by side.

    My goal for the weekend is to experiment around with my warm-ups before each event and figure out what works best for my sprinting. At last summer’s CZ meet, my coach talked with me about doing more warm-ups, like some short 15m kicks, right before getting up on the blocks for my 50s. (Bill Boomer also emphasized the importance of getting your heart rate up before racing 50s in the clinic I went to with him at the Middlebury meet.) I’m going to try it out and see how it feels..
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  11. Thursday, 11/18/10

    by , November 18th, 2010 at 05:39 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Swim meet this weekend in Boise Idaho. This one is a USAS meet which has also been sanctioned for masters. About a dozen of us are doing this meet. I'm going to swim the following events.

    Saturday: 200 back, 50 free, 50 back
    Sunday: 100 free, 100 back, 50 fly

    Here's what I did today.

    Warmup
    300 swim back and free
    1 x 100 kick on back, 6-8 SDK off each wall then flutter
    1 x 50 dolphin kick on back.
    3 x 50/1:00 25 drill/25 build
    did fly-back-free
    100 easy swim

    4 x 12-1/2 sprint - did fly-back-free-free

    300 easy free

    Total: 1050 yards
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  12. Thu Nov 18th 2010

    by , November 18th, 2010 at 04:37 PM (Ande's Swimming Blog)
    Thu Nov 18th 2010

    TEMPE's in 2 days

    working on speed, strength, & racing with a touch of taper & a shave

    Subscribe to Ande's Swimming Blog

    scy
    whitney coached
    UT Swim Center, main pool
    6:30 to 8:00 dove in 6:40ish
    trained with Chris
    Mike, Max, Tyler, jim, & chris
    WORE Yingfa Jammer

    WARM UP
    150

    Main Set

    assigned:
    5 x 100 on 1:20 right into
    4 on 1:15 right into
    3 on 1:10 right into
    2 on 1:05 & right into
    1 on 1:00 then take a break
    DID: 15 x 50 fr 4 to 6 SDKs off each wall
    stayed out of my lane mates way

    rested a bit

    my lane mates put on fins and paddles
    then did the ladder in reverse

    assigned
    5 x 100 on 1:00
    break
    4 on 1:05 right into
    3 on 1:10 right into
    2 on 1:15 right into
    1 on 1:20
    DID: 15 x 50

    rested 30 minutes

    50 SDK
    roll start
    whitney timed
    went 23.9


    100 easy

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST

    Updated November 19th, 2010 at 11:14 AM by ande

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -11/19/10

    by , November 18th, 2010 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20
    6 X 50 :50
    4 X 100 1:30
    6 X 50 :45

    1 X 50 build 1:00
    1 X 75 fast 1:15
    1 X 50 easy 1:15
    All choice.
    Four times through.

    1 X 50 easy
    2 X 100 @100% choice 4:00
    1 x 50 easy

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

    1 X 200 3:45 3:30 3:00
    3 X 100 2:00 1:45 1:30
    Three rounds.
    Round 1: stroke(no free) Round 2: IM Round 3: Free
    Intervals for each round each left to right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  14. Easy on arms tough on legs

    by , November 18th, 2010 at 08:35 AM (Mixing it up this year)
    My legs were hurting but decided they needed more work to get the fat off.

    500 Free
    400 IM as drill Fly/pull Back/kick Breast/swim Free
    100 Back kick
    5x100@:10R Fly kick w/fins as 25 chest press arms at side/25chest press arms in front/50 kick on back
    5x100@1:30 Free kick w/fins
    2x500@8:00 Free w/paddles & bouy went 7:00 and 6:45
    200 Free EASY

    Total 3200 yards
    Categories
    Uncategorized
  15. Drylands + Swim, Wed., Nov. 17

    by , November 18th, 2010 at 12:39 AM (The FAF AFAP Digest)
    Drylands, 45 minutes:

    windshield wipers, 25
    back extensions with plate, 25
    seated ab crunches on total ab machine, 120 x 1 x 25, 130 x 1 x 20
    single arm press on free motion double cable machine, 30 x 2 x 10, 35 x 2 x 10
    hip/leg adductor, 120 x 1 x 10, 130 x 1 x 8
    5/5/5 squats warm up (5 regular squats, 5 fast squats, 5 squat jumps)
    5/5/5 squats w/45 lb bar x 2 (not so easy)
    Icarian chest supported pull, 125 x 2 x 10
    box jumps, 10
    altitude drops, 10
    med ball slams, 10 (I realize these might have been hurting my thumb and tried to center the ball more with my palm and fingers.)

    RC work


    Swim/SCY/Solo:

    Warm up:

    700 various

    Main Sets:

    4 x (8 x 50), 30 seconds between sets of 8, done as:

    8 x 50 double shooter on back w/fins @ 1:00

    8 x 50 back, no fins @ :55

    8 x 50 double shooter on belly w/fins @ 1:00

    8 x 50 backstroke kick, no fins @ :55

    50 EZ

    10 x 100
    odds = dolphin kick w/board & fins @ 1:30
    evens = single arm fly @ 1:45

    200 EZ

    Total: 3550

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

    Commentary:

    Drylands = 1 push, 1 pull, couple legs, couple abs and plyos.

    Swim = an "endurance" workout for me, with hypoxic and aerobic work. And a lot of dolphin kicking ...

    Rest of the day crazy. Tomorrow busy too. I can only make it for sprints with Speedo on Friday. Might go to yoga tomorrow; haven't decided. Looking ahead, I will have to take Saturday as my rest day due to an all day soccer tournament.
  16. Wed Nov 16h 2010

    by , November 17th, 2010 at 08:03 PM (Ande's Swimming Blog)
    Wed Nov 16h 2010

    TEMPE's in 3 days

    hosted a lunch with UT swim coaches at the UT club today, it was fun

    working on speed, strength, & racing with a touch of taper & a shave


    Subscribe to Ande's Swimming Blog

    scy
    whitney coached, back from her ski trip
    UT Swim center main pool
    7:30 to 9:00 dove in 7:37ish
    trained with Mike, Max, Tyler, jim, & chris
    WORE Yingfa Jammer

    WARM UP
    assigned 500 400 300 200 100
    did about half

    Main Set

    assigned 5 x 50 fl bk on 50 4 mod 5 fast
    did odds 1 and 3 mod 5 fast went 26

    assigned 400 done 75 fr easy 25 fl fast
    did 4 x (25 fr easy 50 skip 25 fast)

    assigned 5 x 50 bk br on 50 4 mod 5 fast
    did odds 1 and 3 mod 5 fast went 29

    assigned 400 done 75 fr easy 25 bk fast
    did 4 x (25 fr easy 50 skip 25 fast

    assigned 5 x 50 br fr on 50 4 mod 5 fast
    did odds 1 and 3 mod 5 fast went 29

    assigned 400 done 75 fr easy 25 br fast
    did 4 x (25 fr easy 50 skip 25 br fast)

    rested 20 minutes

    100 SDK
    roll start
    whitney timed
    went 57.1
    out in 26
    need to be tougher on last 25
    really slowed down after I broke streamline and kicked on my side on last 25 after 10 kicks under, need to be tough and go the whole way

    2010 SCM Meets

    2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship
    Sat 11/20/2010 & Sun 11/21/2010
    Tempe AZ
    Got Hotel, flight, & car rental
    found a killer hotwire.com deal
    3 star hotel, serves breakfast, 5 miles from pool for $43 a night!
    03 100 Fl
    05 050 Back
    09 400 IM
    12 050 Fr
    17 100 IM
    19 050 Fl
    26 200 IM


    Masters of South Central Regional SCM Championships
    Dec 4th & 5th
    San Antonio, TX
    Hosted by MOST
    NEED TO ENTER
    Categories
    Swim Workouts
  17. Wednesday, 11/17/10

    by , November 17th, 2010 at 05:41 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    300 swim back and free
    2 x 100 kick on back, 6-8 SDK off each wall then flutter
    4 x 50 swim: 25 drill/25 build
    (did fly-back-free-back)
    100 easy swim

    4 x 12-1/2 sprint
    (did fly-free-back-free)

    300 easy free

    Total: 1150 yards
    Categories
    Uncategorized
  18. Sarasota Y Sharks Masters 5:30 AM Workout -11/18/10

    by , November 17th, 2010 at 03:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    Three times through. Round 1 intervals left, rounds 2/3 right.

    1 X 200 kick 4:10
    2 X 100 kick 2:10
    8 X 25 kick-fast- :40
    1 X 100 easy swim

    1 X 125 IM 2:15
    3 X 25 sprint :45
    Four rounds.
    Round 1: Double the fly on the IM, 25's also fly.
    Rotate through the four strokes.

    1 X 400 6:00
    2 x 200 3:00
    1 X 300 4:15
    2 X 150 2:10
    1 X 200 2:40
    2 X 100 1:20

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  19. Letting go of the FLOG goal

    by , November 17th, 2010 at 02:02 PM (Too Neurotic to be Suitably Aquatic)
    I set my FLOG goal for 365 miles in a year. I thought that was cool. I'm at 312 miles right now, which means I'm about 10 miles behind. And by the next time I swim on Monday, I'll be even further behind, and I don't see being able to catch up between holidays and days when I have to work instead of practice. So fare the well, FLOG goal! We would have maybe had a thing if I were able to get pool access over the summer. Maybe next year.

    This was what got me to 312 today:
    200 free
    2x50 drill
    100 Rev. IM
    2x50 drill
    300 pull
    100 pull choice

    2x:
    4x25 odds sprint evens EZ
    100 (25 sprint 75 pace)
    100 (50 sprint 50 pace)
    100 (75 sprint 25 pace)
    100 (sprint)
    50 EZ

    25 under
    25 over
    150 IM order kick
    200 Kick
    100 EZ
    50 EZ

    A good workout, although it was over very quickly, so we threw in those last few "EZ's". I'm feeling like my free technique is improving thanks to some of those tips from the latest Swimmer Magazine. I really like the one about pretending you're swimming over coral to keep elbows high. Also, I like pretending that I'm paddling a surfboard, just because hey, surfboard! That's not something we get to do very often in Poughkeepsie!

    I'll put some of that tech work to the test this weekend when I'm at the NY vs NJ Duel in the Pool meet in Long Island. And no more DQ's! (I hope.)

    In the meantime, I'll figure what I can do for a 2011 FLOG goal. There's a possibility I might be doing some more swimming in Westchester, but more on that soon...
    Categories
    Uncategorized
  20. A freestyle and breaststroke kind of day

    This morning I swam at Riverbank. Here’s how it went:

    1000 lcm warmup

    500 fast, 400 easy
    :30 rest
    400 fast, 300 easy, 400 fast @ 6:10 [5:56, 5:47]
    :30 rest
    300 fast, 200 easy, 300 fast @ 4:30 [4:18, 4:17]

    1000 easy swim + turn work

    Today I told my workout partner I was up for anything, so she proposed one of her fave sets—3 500s, 3 400s, 3 300s. To coordinate intervals, I decided to do the odd reps within each 3 fast, then drop a 100 on the even reps and swim it easy. (I finished my warmup during her first 500, so fortunately I only had one fast 500 to swim.). My goal on the 400s was to swim them both under 6, which I thought was a real stretch for me. I ended up surprising myself with my time on the 2nd one. My fast 300s were also nicely under 1:30 pace, so I was pleased with my effort there. All the time I’ve spent this fall around OW and distance swimmers must have really helped my conditioning!

    Then I did an extended warmdown that incorporated some BR stroke and turn work. I practiced some breaststroking-into-back flips, some midpool no-wall turns, some turns that stopped at streamline, then finally some full turns. To practice full-speed BR turns, I like doing fast freestyle into the wall, then switching to BR on the last stroke. This helps me get up to speed without wearing myself out. It does have the downside of not practicing adjusting my strokes into the wall at sprint speed, though.

    While playing around, I also discovered a new drill to work on narrowing my breaststroke kick—freestyle with breaststroke legs. I’ve always done this just for fun when goofing around in the pool, but today I discovered that it’s much easier and faster when my kick is narrower, and that I can feel the unstreamlinedness of a wide kick more readily when combining it with a crawl stroke than when it’s with breaststroke arms. (When doing this drill, I breathe every 2 strokes, and coordinate my breathing with my kick). Cool—another funny-looking drill to play with! Plus a rationale for doing something I've always found fun!
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