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  1. Monday Workout

    by , January 24th, 2011 at 09:35 AM (Pete's swim blog)
    SCY

    400 Warmup

    6 x 50 Free - :45

    800 Free - Open turns every 200 to check split

    100 Easy

    4 times through
    * 200 Kick
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Stroke - 1:00
    * 50 Pull - 1:00
    * 50 Hard Stroke - 1:00
    * 50 Pull - 1:00

    100 Cool down

    (3700 Total)

    My 800 splits today: 2:24, 2:26, 2:28, 2:26 (9:44).

    Updated January 24th, 2011 at 10:35 AM by pmccoy

    Categories
    Swim Workouts
  2. Easy day of kicking only

    by , January 24th, 2011 at 07:23 AM (Mixing it up this year)
    Nothing tough today. Had a tooth extracted late Friday and took today as an easy kick day. Tomorrow I might try to swim a little. Still hurts a bit to open my mouth too widely.

    If anyone is wondering yes I did coach Friday night with the wads of gauze still in my mouth. I was still so numb from the novicain I didn't feel a thing.

    1000 Free kick w/fins
    500 Breast kick w/brfins
    500 Fly kick w/fins

    Total 2000 yards
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  3. 1 Hour Postal - 4050 yards

    by , January 23rd, 2011 at 11:25 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 1/22/10

    Went to Boise to do this with the Sawtooth Masters group. Had a good swim. My previous best for this had been 4030 when I swam it in 2005. This was the 5th time I've done it since I've been swimming. I went into it with a bit of apprehension since I wasn't able to train consistantly between Thanksgiving and New Years. Wasn't sure how I would do. But I just tried to start steady and keep it going. That strategy worked as I improved my previous best by 20 yards.

    Here are my splits for each 500 yards:
    500 - 7:27
    1000 - 7:21
    1500 - 7:18
    2000 - 7:20
    2500 - 7:28
    3000 - 7:31
    3500 - 7:31
    4000 - 7:21

    Updated January 23rd, 2011 at 11:37 PM by poolraat

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  4. Sunday, Jan, 23, 2011 Meet Results from Flyapalooza

    by , January 23rd, 2011 at 08:13 PM (Fast Food Makes for Fast Swimming!)
    My meet felt really good overall. Home meet at Wenatchee, had about 55 people there, but was well spaced out to give everyone plenty of rest (almost) almost...
    For being sick most of the week, I really swam quite well.

    200 Free Relay here - just swam a 50 (26 sec. or so) moderate speed (relays in our area are of no major importance other than scoring points toward the cumulative LMSC scoring champs for the duration of the season, so our home meet usually gets lots of points.

    200 Fly - 2:07.71 = This is the fastest I've gone since college days, and I finally got my age group LMSC record that I've been stalking for a while. The computer had a problem and wasn't able to get the splits posted on results, but I was told I went out in a 1:00 for the first 100. It felt really strong, and after finishing I gave the big fist pump in the air. I think I beat all the 200 free entries later in the meet with my time also.

    200 Medley Relay - 50 Fly (25.7)

    100 Fly - 57.39 = Also, the fastest I've done in Masters...someone said I was out in a 26.7 at the 50, so I guess it was 30.6 coming home...not bad, wanted to see a 56 though.

    200 Mixed Medley Relay - 50 Fly (nice and easy 15 meter dolphins off the walls both ways)

    50 Fly - 26.19 = This one was tough to get going fast enough over such a short distance. At least I beat the 50 split of my 100 earlier. I also swam it neck and neck with Lincoln Djang, and it came down to a fingernail at the end where I was 2nd overall, but still a good swim.

    100 Free - 56.27 = This was just a throwaway swim for me. It was a few minutes after the 50 fly, and I wasn't cooled down enough, so just swam it easy.

    Finally the 500 FLY - 6:11.74 = I was 2:20 at the 200 point. This was a really good swim, much easier than the 100 Free was...YES, I SAID EASIER THAN 100 FREE!!! I know you think I'm crazy, but I just settled into a pace and kept it going. Swam 3 strokes w/ breaths, 1 stroke head down. I only did 2 hand touches on the first 25, and the finish, and this was more so I could come into the walls with a double breath on the turns. BIG help.
    I ended up getting 2nd overall in the event to a girl going a 6:10. I was trying to run her down the last 100 since for some reason I was full of energy (not sure from where), but she accelerated also so as to not get beat by someone doing fly!!!

    Going to sleep well soon.

    Good job Packers!!!! I don't care who wins the 2nd game, because the Packers will beat them in the Superbowl anyway!!
  5. Meet report--Aquafit's Winter Blitz

    Yesterday I went over to the Y and did a little pre-meet swim on my own, as follows:

    1000 warmup (400s, 200k, 200p, 200d/s)

    2 x (4 x 25 FR @ :30, ez/build/ez/fast)

    4 x 25 BR, odds drill, evens swim

    200 warmdown + play

    Stretch

    I felt good in the water and eager to swim more, which I find a pleasant way to approach a meet, especially one where I’m swimming longer stuff.

    Today I went out to the Nassau County Aquatic Centerpool for Aquafit’s Winter Blitz Meet. I swam 3 events—here’s how they went:

    200 FR: 2:13.55 (1:06.01, 1:07.54) (Swim rating = 87.0)
    I felt strong on the last half of this swim—my pacing felt a bit tentative on the front end. This is my best 200 time since 2004, and beat my best time from last year by 4+ seconds, so I was fairly happy with the time. I’ve been experimenting with kicking more on my freestyle. My 50 splits were 32.15, 33.86, 34.08, 33.46.

    100 BR: 1:19.53 (38.30, 41.23) (SR = 84.5)
    This beats my best time from last season by a couple of tenths. My splits were very flat for a breaststroke race—I usually have more like a 5-second drop between my first and last 50. Maybe I could pick up the turnover a little earlier if I swim this again—I waited until the last 25 today to do that.

    500 FR: 5:54.25 (2:57.60, 2:56.65) (SR = 87.9)
    I was really thrilled with this time—it was my best 500 since 2000. My goal going into the race was to beat last year’s time of 6:11, and my stretch goal was to go under 6:00. Again, my pacing felt tentative on the first half—I was never sure if I was going too fast or not fast enough, and I seemed to keep on being either too long or too short going into the wall on my turns, and a couple of times took a half stroke or glided into the wall. Once I picked up the pace at the 250, my turns started being square on. I kicked aggressively on the last 150 of the race, and my stroke immediately started feeling better. That kicking thing definitely has something going for it! My 50s splits were 32.3, 35,7, 36.1, 36.7, 36,7, 35.8, 35.2, 35.2, 35.7, 34.6.

    I don’t often swim middle distance FR, and was planning on doing the 200/500 just once this season. But both of those swims felt good today and left me feeling like I could go a little faster. I’m tempted to swim them again now that I have a better sense of what I’m doing. I’m not certain what my next meet will be; the Auburn meet 2/12-13 and the NY State meet 3/12-13 are two possibilities. I have some decisions to make.

    This meet did confirm that my conditioning has just plain gotten better. It was fun to feel strong at the end of races!

    The meet itself was fun and well run--things went quickly. I found a warm sunny spot at the pool and stayed happy and relaxed between races.

    One thing I'm really enjoying these days is seeing all the women in my age group who are back at meets. There are many of them whom I've been seeing regularly at meets in the tri-state area since I moved here in the mid-90s. However, it seemed like the last 5 years or so a number of them went missing, due to injuries or childbearing or life-is-complicatedness or such, but now they're back. It's great swimming with those familiar faces at meets again!

    Updated January 23rd, 2011 at 07:58 PM by swimsuit addict

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  6. Sunday @ GMU, Jan. 23

    by , January 23rd, 2011 at 01:07 PM (The FAF AFAP Digest)
    Swim/SCY @ GMU:

    Warm up:

    900 OYO (did 700)

    400 IM done:
    50 kick/50 drill
    100 scull
    ? something else here, can't remember

    Main Sets:

    3 x (4 x 25 w/fins) @ :40
    1 = UW
    2 = fast
    3 = backstroke kick
    4 = backstroke kick

    Went 2 free, 1 fly on the fast ones. All 11s.

    50 EZ

    "Petra Martin Set:"
    -- I used fins. Don't remember the intervals exactly, but we had quite a bit of rest.

    3 x through:

    1 x 250
    1 x 150 backstroke (6 kicks off each wall)
    1 x 50 fast (fly/back/breast)

    For the 250s,
    #1 = fly/free (4-6 dolphin kicks off each wall)
    #2 = backstroke (6 kicks off each wall)
    #3 = breast w/2 UW pulls each length
    (Not being an evilstroker, and being lazy, I just did long streamlines on #3.)

    On the fast 50s, went fly (:25), back shooter (:23) and breast (:30)

    100 EZ (went 50)

    5 x 125 kick @ 2:20
    3rd 25 = fast free kick
    5th 25 = fast stroke kick
    -- I did them all backstroke kick
    -- just cruised the first one

    150 EZ

    Total: 3700

    15 minutes hottub

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

    Commentary:

    Wasn't sure I'd make it to practice this am as I was out late last night with friends. This never seems to bode well for getting up. However, every single person in my house made what seemed to me a tremendously loud racket thumping up and down the stairs -- Mini Fort going to volleyball tournament, Mr. Fort going on long run, Fort Son going to the gym, Lil Fort waking up early ... So I just got out of bed and headed for the coffee machine.

    I didn't feel in terribly fine form in the water. But this was a great workout. The "Petra Martin" breath control set was surprisingly hard. I'm used to doing a lot of hypoxic work, but I don't usually do 250s and 150s. Apart from the underwater kicking (which seems harder with fins if you're doing the same # of kicks b/c you're under longer), I just completely cruised the above water portions. The last kick set was rough. I had to cruise the first one and then was able to sprint at the designated times on the last 4. But I think I won the prize for slowest kicker on the non-fast portions. I am very good at slow.

    The open water swimmers were making sarcastic remarks (jokingly) about "open water Sunday." But, really, they have their distance free night on Tuesday!

    Now, I'm off to the grocery store. No matter how many times a week I go, there's never enough food in the house.

    Updated January 23rd, 2011 at 09:20 PM by The Fortress

    Categories
    Swim Workouts
  7. A easy way to count to 3000 yds

    by , January 23rd, 2011 at 07:47 AM (Adventures in Swimming)
    Coached the Sharks
    Swam this by myself before work (Worked at home today)

    Warm Up:
    1 x 200 SWIM
    2 X 175
    #1 KICK
    #2 DRILL DIFFERENT DRILL EVERY 25
    CATCH UP/FTD/LT ONLY/RT ONLY/ZIPPER/ARROW/FIST
    (550)

    Almost Everything :LIFO (Last In First Out) or :15r

    3 X 150 PULL EVEN MODERATE PACE (450/1000)

    4 X 125 FREE IM FREE/BK/FREE/BREAST/FREE
    (500/1500)

    5 X 100 :30R EACH 4 HARD / 1 HARDEST (This is the part to really go for it)
    (500/2000)

    6 X 75
    1-3 RECOVERY KICK/SWIM/DRILL BY 25
    4-6 25 EZ SWIM/25 SPRINT KICK/25 EZ SWIM
    (450/2450)

    7 X 50 TEMPO SET
    ODDS 1---2---3---4 (or count slowly with each hand hit.)
    EVEN 1-2-3-4 (Speed up the Count)
    (350/2800)

    8 X 25

    ODD UW DOLPHIN KICK W/1 BREATH
    EVEN EZ SWIM
    GO RIGHT INTO EZ SWIM (200/3000)

    WARM DOWN

    Swam Saturday with the Sharks.

    I got 6 Workouts in this week. I've discovered how to feel good
    in the water. SWIM MORE!!!!
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  8. Busy Saturday

    by , January 22nd, 2011 at 10:22 PM (Swimming, Life, and Other Stuff!)
    A morning swim with the nasti's today:

    **650 warm-up freestyle
    **Super 500/ 25's Backstroke, the rest freestyle. :30 base.
    **4 X (8 x 50 descending--1:10/ 1:05/1:00/ :55/ :50/ :45/ :40/ :35
    rest 1 minute between each set of 8.
    **150 easy backstroke cool-down.
    2,900 scy

    After practice I attended an organizational meeting for our upcoming 25K National ow Championship. This is going to be an amazing event! I hope I get to meet lots of USMS Forumites this summer at Morse Reservoir! If you're not up for a 25K there is also 15K (3 person/same sex) and 20K (4 person's mixed sex) Relay National Championships! Each relay swimmer goes a 5K. The course is easy to follow plus in a smooth fresh water lake.
    The event kicks off with a pre-race dinner and course rides Friday Night, the swimming events are Saturday morning including lots of food and refreshments, and concludes Sunday morning at Forest Park pool with swimming for you and your family plus a delicious al-fresco brunch! Party down Nasti Style!

    News flash!!!!! Earlier this year my school cut a cd for the "Great American Songbook Project". We were the first school in the United States to be recorded! It was an extremely fun day plus a learning experience for me!
    To honor our students for kicking-off the project Michael Feinstein is spending the day at our school Tuesday. We (the special area teacher's) will take each grade level during our block with them to the LGI and and hang with Michael. I'm not sure what he has planned but I'm sure it will be interesting!
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  9. Rowdy gaines clinic

    Today our club hosted a swim clinic with Rowdy Gaines. What an awesome event!!!

    We had three hours with Rowdy teaching us and helping us. Then we ate lunch at the fitness center and were able to pick Rowdy's mind about anything we wanted. Following lunch we had a relay meet in which he participated in. The whole day was a great experience!

    I can honestly say that I don't think I have ever meet anyone who loves the sport as much as he does. I was somewhat amazed at how approachable he is. What a great person!

    Wonderful food , great swims , and a whole lot of information. My thanks to Rowdy, my coach, and my teammates that made this all happen.
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  10. Back in the Water

    by , January 22nd, 2011 at 08:36 PM (Year Three: The Road Back)
    After missing my first day of practice in months due to a fever, I felt better this morning and hit the pool. Instead of swimming the team's scheduled Saturday practice, however, I went to the Y because I wasn't sure how I would feel. To my surprise, two other teammates (one who coaches me 2x/week) were also there, so we all swam together. That was a nice surprise.

    All told, I think I overdid it a tad as I'm not feeling too hot again tonight. Oh well, Sunday is my total day off and hopefully, I'll recover fully - my first meet of this year is next Sunday.

    Today's workout was as follows:
    400 Warm-Up
    2 sets:
    6 x 50 on 1:10
    3 x 100 on 1:45
    1 x 300 on 5:00
    3 x 100 on 1:35
    6 x 50 on :50
    1 x 400 Kick
    200 Cool-Down

    Of course, then during the cool-down, the coach started swimming kick/drill/drill/swim in fly by 25's with :15 rest between sets. Joined him for the last two (what was I thinking?!) After the second 100, I did a nice and easy 50 free to get my breath back before getting out. Total distance swam today - 4250 yards. Not too bad!

    Time will tell if I did any damage, but it just felt good. After swimming almost every day for 17 months, missing a day feels awful. Just so glad today to be able to get back in the water.

    As for tomorrow, time to put my feet up, relax, and cheer for the Packers and Steelers. Wouldn't that be an awesome Super Bowl!
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  11. Saturday, Jan. 22, 2011 11:00am at the Y

    by , January 22nd, 2011 at 03:48 PM (Fast Food Makes for Fast Swimming!)
    I had to go to work today to fix some of the machines in my department, but at least I got 5 hours of OT, but I missed out on sleeping in today. I went for a nice 'n easy swim at the Y afterward, and just felt sluggish, probably a bit tired too. Didn't sleep very well last night either. At least my head doesn't hurt anymore when I go 3-4 feet underwater, so that means for my swims tomorrow I should be okay.

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

    4 x 50 Fly @ 1:30 going for 80/90% effort - held 30/31
    4 x 25 Fly @ 1:00 same 80/90% - held 14s

    200 Free Kick w/ board

    5 x 100 Free Pull EZ @ 1:30 stretching out

    200 Free Kick w/ board

    200 Free EZ & out
    ----------------
    2400 Yards

    Butterfly Meet tomorrow in Wenatchee - 2 miles away from my house
    That means I can actually sleep in and not have to leave my house at 5:00am or earlier like normal for a meet. We'll see how it goes!


    Next upcoming meets (all SCY except 1):
    Jan. 23rd: 50, 100, 200, 500 Fly, 100 Free
    Feb. 5th: 200 Free, 100 Fly, 100 IM, 200 IM, 1650 Free (YIKES!) (Tjrpatt - you inspire me)
    Feb. 13th: 400 IM, 200 Fly, 1000 Free
    Mar. 5th (SCM): 200, 400 Free, 200 Fly, 200 Back, 400 IM
    Mar. 26-27 (LMSC Champs): 1000 Free, 400 IM, 200 Back, 50, 100, 200 Breast
    April 30-May 1st (Nats): 200, 500 Free, 100, 200 Fly, 200 IM, 100 Back
  12. Saturday Workout

    by , January 22nd, 2011 at 01:52 PM (Pete's swim blog)
    SCY

    400 Warmup

    3 times through
    * 4 x 75 Free - 1:05
    * 1 x 200 Pull - 3:00
    * 6 x 25 Stroke - :30
    *** FL/BK/BR Easy/Hard

    100 Easy

    10 x 100 Up/Down kick - 1:30 (:10) Start w/ 100 Free. If you get more than 10 sec. rest, substitute 25 free w/ 25 kick (up). If you get less that 10 sec rest, substitute 25 kick w/ 25 free (down).

    100 Easy

    5 x 100 IM - 1:45
    5 x 100 Kick - 2:00

    100 Cooldown

    (4650 total)

    We usually swim in Huntsville on Saturday mornings but they were closed due to a dive competition. Instead, the Huntsville swimmers came out to Madison and we worked out a little later in the morning. Allways fun to swim with more people!
    Categories
    Swim Workouts
  13. Sat Jan 22nd, 2010

    by , January 22nd, 2011 at 01:47 PM (Ande's Swimming Blog)
    Sat Jan 22nd, 2010

    weighed 206 after practice

    Thinking about doing the hour swim tomorrow
    Any suggestions?

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT Swim Center, main pool, bulk heads down, south end, blocks
    7:30 to 9:00 dove in on time
    trained with marcio, chris, amy, brandon, mike, tyler, neal randall, & max
    beside larry & beth
    WORE FS PRO jammer

    WARM UP
    300 fr
    200 IM done 25 k 25 sw
    300 fr
    200 sw

    Main SET:

    050 on 0:32 right into a
    100 on 1:04 right into a
    150 on 1:36 right into a
    200 on 2:08 right into a
    250 on 2:40 right into a
    300 on 3:12 DONE
    100 easy kick

    I started in lane 1 the fastest lane
    went 2nd behind marcio
    made the 50, 100, 150 & 200 but
    skipped a 50 on the 250 & made the 300
    it was really hard
    doesn't seem like much but
    050 + 100 + 150 + 200 + 250 + 300 adds up to 1050

    decided the first lane was too hard so I moved over to lane 2 which was on a 35 base, much more doable


    050 on 0:35 right into a
    100 on 1:10 right into a
    150 on 1:45 right into a
    200 on 2:20 right into a
    250 on 2:55 right into a
    300 on 3:30 DONE
    100 easy kick
    went 2nd behind amy
    felt good and held 32.5 / 50 got plenty of rest


    050 on 0:35 right into a
    100 on 1:10 right into a
    150 on 1:45 right into a
    200 on 2:20 right into a
    250 on 2:55 right into a
    300 on 3:30 DONE
    100 easy kick

    went 2nd behind max
    hurt on this round
    skipped a 50 on the 200 or 250
    probably trained too hard today if I'm going to do the hr swim tomorrow

    Whitney had us all hop out

    50 FR FAST off the blocks for time in heats
    went in the last heat and went
    22.1

    50 easy

    rested 7 min

    put on a full B70

    50 SDK
    roll start
    went 23.4

    50 easy

    UT mens team was on deck to take over the pool after us

    Kris Kubik shared a story with the team about Alyssa Anderson, distance swimmer who swims for Arizona who can barely go 51 in a 100 y fr. Yesterday she was racing the 1,000 in a dual meet vs Stanford. At the 950 she was 8/10ths of a second behind Kelsey Ditto. Kelsey was around 9:21.23 & Alyssa was 9:22.04. Kelsey is known for her excellent final 50 finishes. She finished in 27.67 but Alyssa dug down deep and sprinted the last 50 in 26.38 for a final time of 9:48.42.

    Kris went on to say in this practice we are going to do some negative split 100's where you go out in 30 & I hope everyone will be faster than 26.4 on their 2nd 50's.

    MEET RESULTS

    Event 3 Women 1000 Yard Freestyle
    ===================================
    Name Year School Finals Points
    ===================================
    1 Anderson, Alyssa J Arizona-AZ 9:48.42 9
    27.00 56.30 (29.30) 1:26.18 (29.88) 1:56.16 (29.98)
    2:26.20 (30.04) 2:56.26 (30.06) 3:26.35 (30.09) 3:56.32 (29.97)
    4:26.35 (30.03) 4:56.30 (29.95) 5:26.03 (29.73) 5:55.68 (29.65)
    6:25.52 (29.84) 6:55.50 (29.98) 7:25.30 (29.80) 7:55.04 (29.74)
    8:24.52 (29.48) 8:53.61 (29.09) 9:22.04 (28.43) 9:48.42 (26.38)

    2 Ditto, Kelsey E Stanford-PC 9:48.90 4
    27.40 56.56 (29.16) 1:26.29 (29.73) 1:56.02 (29.73)
    2:25.94 (29.92) 2:55.59 (29.65) 3:25.44 (29.85) 3:55.11 (29.67)
    4:24.95 (29.84) 4:54.90 (29.95) 5:24.31 (29.41) 5:53.86 (29.55)
    6:23.50 (29.64) 6:53.46 (29.96) 7:23.26 (29.80) 7:53.30 (30.04)
    8:23.16 (29.86) 8:53.18 (30.02) 9:21.23 (28.05) 9:48.90 (27.67)


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Categories
    Swim Workouts
  14. Checking IN!

    by , January 21st, 2011 at 11:27 PM (Swimming, Life, and Other Stuff!)
    I have a gnarly, sandpaper, croaky-like sore throat today. I took yesterday off swimming and continued to stretch the break through today in hopes of squelching the throat problem before I actually start feeling bad all over! I plan to swim tomorrow morning!

    This year started off with a BANG! My significant-other lost his business/job in a hostile take-over by his former partners. They tried to royally screw him; he ended up getting a great attorney (former client) who put the "screws" to the former partners and managed to get him a "fair deal" on the buyout. This whole situation has been stressful to say the least. At times like this I am especially grateful for the mood-enhancing benefits I gain from my swim workouts. The water somehow washes the bad feelings down the gutter and renews my spirit and ability to attack another day with a positive outlook!

    I signed up for 4 meets last week-end: The Ball State Resolution Meet, The Miami of Ohio Invite, A Meet in Kentucky (can't remember the name), and The State Master's Championship's! I haven't raced for a year. I did a meet last week-end with the goal being to finish all 4 events (no scratching) and have fun. I accomplished my 2 goals although I was way slower than I wanted to be. I 've decided to reduce my weekly yardage. The 500 mile per year pace is fine for just swimming but I am not strong enough to maintain that level and attempt racing in meets.
    I'm hoping the said reduction in yardage will spare me enough energy to strength train at least 2X per week. I purchased a TRX suspension system over Christmas break and installed it in my recently re-vamped basement gym. I now have the space to do a full Kettlebell workout, lift weights, TRX, spin, and a big mat to accomodate any dvd workouts I might be in the mood to do. All I really need to purchase is a nice, big flat-screen to mount on the wall!
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  15. Friday, Jan. 21

    by , January 21st, 2011 at 05:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Aerobic Kick:

    8 x 50 backstroke kick w/fins @ :45

    50 EZ

    SDK+Burst Set:

    8 x 75, no fins, done as:
    1st 25 = dolphin kick UW on belly to 15 meter mark, hands in front and "surf" to wall with head up, do flip turn
    2nd 25 = dolphin kick UW to 12.5 mark, 1 breath and then sprint free to the wall
    3rd 25 = easy

    100 EZ

    Speed Work:

    Was going to do 3 x 50 fast shooters, but cramped on the first one and abandoned this effort. Did another 150 EZ. Then did this with fins:

    1 x 100 easy speed fly, broken at 50 for 10 seconds
    -- went very gingerly on this to avoid cramps
    -- 30 + 31
    50 EZ
    1 x 50 fast fly (:25)
    50 EZ
    1 x 100 breast, broken at 50 for 10 seconds
    -- went 32 + 34
    100 EZ
    1 x 50 fast breast (:30)
    150 EZ

    Total: 2650


    Bikram Yoga, 90 minutes

    Drove directly to yoga from swimming. Was slightly worried it might be too much. But it was fine. I had some abdominal cramping in the forward compression postures. But I managed to go the whole minute on both legs in standing head to knee pose.

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

    Commentary:

    Feel like I had a good Mon-Fri with a lot of speed work, yoga and core work from the yoga. I will take tomorrow off. And tomorrow is Lil Fort's first USAS meet. She's 10, but I didn't feel like rushing into it again. Officiating at Mini Fort's final regular season high school meet tonight.

    Updated January 21st, 2011 at 06:19 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  16. Friday Workout

    by , January 21st, 2011 at 04:57 PM (Pete's swim blog)
    10 Days till taper!

    SCY

    400 warmup

    4 x 100 (1st 25 Fly) - 1:25
    4 x 100 (1st 50 Fly) - 1:30
    4 x 100 (1st 75 Fly) - 1:35
    4 x 100 (All Fly) - 1:40
    (1600 Yds)

    100 Easy

    4 x 75 Free - 1:00
    4 x 75 (1st 25 Back) - 1:05
    4 x 75 (1st 50 Back) - 1:10
    4 x 75 (all Back) - 1:15
    (1200 yds)

    50 Easy

    4 x 75 Kick - 1:15
    4 x 75 Kick (1st 25 Kick Fly) - 1:20
    4 x 75 Kick (1st 50 Kick Fly) - 1:25
    4 x 75 Kick Fly - 1:30
    (1200 yds)

    100 Cool down

    Total 4650

    Notes: Got a new suit (Speedo Aquablade jammer) last night. Tried it out today... it's fast! Ditched my drag suit after the warm-up because I just don't have the strength/technique for distance fly yet. Made it through the second 100 Fly but had to substitute the third 100 Fly with 100 Free before finishing the last 100 Fly. Last time we did this workout I don't think I made it through the 50 Fly/50 Free.

    The kick was tough... especially at first. I can make it doing breast stroke kick but my knee isn't quite 100% yet. Don't want to make it worse. Punishment for missing split on kick was to substitue 25 Fly kick with 25 Fly on the next 75. Excellent motivation but I still missed a couple.
    Categories
    Swim Workouts
  17. Friday Jan 21

    by , January 21st, 2011 at 12:43 PM (Keepin Track 2010)
    Had to get in today after last night to reduce the lactate and work some better kick/stroke. Not much but, a little is better than nothing:

    400 FR/BA
    200 K alt FR/BA
    200 alt BR K/BR drill
    100 K fly

    (all above no flips)

    S2x25 BR hands
    S2x25 BR arms
    S2x25 BR elbows
    S2x25 BR hips
    S2x25 BR kick

    P400 FR

    hot tub!
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    Uncategorized
  18. Friday, Jan 21, 2011, 5:00am

    by , January 21st, 2011 at 12:21 PM (Fast Food Makes for Fast Swimming!)
    Swam about 2000 yards of nice and easy stuff in preparation for my meet on Sunday. My head is still congested, and hurts when I go too far underwater, but it seems to be getting better. I actually got the pressure in my left ear to "pop" today, so maybe that is a good thing. Either way, I'm still racing on Sunday, just may not stay very deep underwater off the starts or turns.

    Goal times:
    200 Fly: 2:08.5
    100 Fly: 56.5
    50 Fly: 25.6
    100 Free: 52.0
    500 Fly: finish it and make my entry time of 6:15

    Plus I'll probably swim in 3 relays in addition to this, but those are just a bunch of 50's and fun too.
  19. Friday, 1/21/11

    by , January 21st, 2011 at 12:01 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up:
    500 Swim
    - did half free/half back
    4 x 100/1:40 build
    - all free, around 1:25
    6 x 50/1:00 ds 3
    - 1-3 free, 40->35; 4-6 back, 45->40
    8 x 50/30 strong
    - 1-4 free, 5-8 back

    Main Set
    9 x 100 Free/1:45
    Strong Pace on each
    - kept these at 1:22-23

    Kick:
    8 x 75/2:00
    3 with Fins
    2 without Fins
    3 with Fins
    - 1-2 flutter w/board, 3-4 flutter on back, 5-6 flutter w/board, 7-8 dolphin on back
    the ones with fins were 1:05-10, so I did on 1:30, without fins were 1:25

    Cool down
    200 easy free/back

    Total: 3100 yards
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  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/11

    by , January 21st, 2011 at 11:26 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 400 6:40
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 200 kick 4:15
    3 X 100 kick 2:00
    4 X 50 kick 1:00

    4 X {3 X 75 1:30
    #1: free/stroke/free
    #2 stroke/free/stroke
    #3 75 stroke-build to 95%

    15 X 100 free 1:30
    #5 #10 #15 are fast

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts