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  1. Workout 11/09/11

    by , November 9th, 2011 at 08:26 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/100 FL and 100 BR drill w/u

    4 x 100 kick

    500 Swim

    200 w/d

    (1700 total, 30 min) ----------

    Another early morning swim with the pool packed. This am there were 4 tri's that were doing a workout, so I was able to find room for my swimming. Still no real intervals, just trying to stay out of the way of others and myself. I am feeling tired and didn't sleep well the last two nights, so just a quick swim before school drop-offs and work this am at 8.
    Categories
    Swim Workouts
  2. It's So Heavy

    by , November 9th, 2011 at 06:46 PM (Too Neurotic to be Suitably Aquatic)
    Today's swim took me about 2000 yards before I felt like I was actually warmed up and ready to swim. And then I had about 150 yards of glory before my arms felt like they were made of lead. But in those 150 yards, life was beautiful.

    This workout was copied from a Tall Paul workout earlier this week. (Which I just typed as "Taul Pall," and would like to keep that way.)

    500 warm-up swim & kick

    2 x (4 x 100's)
    - round #1 25scull/25swim/25drill/25swim @ R:20
    - round #2 swim descend 1-4 @ 1:30

    3 x (4 x 50's)
    - round #1 kick @ 1:00
    - round #2 swim IM order @ :50
    - round #3 swim w/fins or paddles or snorkels or pull

    4 x (4 x 75's @ 1:30)
    - Round #1 = #1 first 25 at 100 race pace/50 cruise, #2 second 25, #3 third 25, #4 all fast at 200 race pace
    - Round #2 same as above but stroke option
    - Round #3 same as Rd#1
    - Round #4 more of a warm-down than anything, really

    3100 total

    And with that, I hit 350 miles for the year!

    I tried out the new turn with deeper feet, and it was kind of magical. I kept up with the guy who I have deemed my personal pace rabbit for most of the swim, with the exception of a few sets where he left me with something to aspire to. (And the sets where he wore his fins, being that I forgot mine at home.

    Thanks to the commenters yesterday for the post-workout food suggestions! I'm persuaded enough to try to drink chocolate milk again for the first time in decades, starting.... tomorrow. Bananas are still out, as they are the fruit of the devil. Today, I admit, I went to Dunkin Donuts and got egg and cheese on a bagel. I'm not even going to try to justify that, and I'm not even going to pretend that I didn't also get a pumpkin donut as well. I craved, I caved, it happened.

    But during lunch, I went to the store and I stocked up on coconut milk, chocolate milk, cottage cheese, and some berries that I plan on freezing for later use. I've also got some nuts and dried fruits, which I predict will be a lovely replacement for those stupid bars.
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  3. Wednesday was Great!

    by , November 9th, 2011 at 06:38 PM (Chowmi's Blog)
    HOORAY!

    I swam with the team today! I won't be able to the rest of the week, so it was great to get in 2x this week!

    SCM, Baylor Fitness Center
    Billy Glasstetter coached

    Warm up:
    200 swim/200 kick/200 pull

    Pull set:
    2 rounds of 4 x 150's on 2:20
    1st 100/50 fast
    2nd 50/50 fast/50
    3rd probably 50 fast/100?
    4th either all easy or all fast?
    repeat.

    I wasn't really listening, so I did them all strong descend, and did 1/2 of the set ( 4 x 150) held 1:55 to 1:50. used pull buoy and green paddles

    ==>2nd set:
    no. did 2 x 50 for every 150 same interval
    fly kick with fins & snorkel no board

    Kick Set:
    6 x 75 on 1:30
    25 fast, 50 smooth

    Sprint set, hooray!
    12 x 50
    1-4 12.5 fast on 1:00
    5-8 25 fast on :50
    9-12 50 fast on :40 held 35's

    The End
    +++++++++++++++++++++++++++++++++
    Today was a good workout. I did some pulling, and that was sort of fun, as long as no one was drafting off of me. I led lane 2, going on 2:20 vs. 2:15. It wasn't so much the interval, but the mix of lane. I didn't know 2 of the 5 people, and so it was easier to go first in the next lane than risk miscalculating the order, and end up behind or in front of the wrong speed person.

    Then moved back to lane 1 and led the kick set, went 2nd on the sprint set, since a fin-wearer led, but then he dropped out so I got to lead on the fast-pace 50's on 40, which was great since I was leading and no draft handicap. Great times for me today, and very punchy on the fast bits at the end.

    +++++++++++++++++++++++++
    Next up: a 4 hour roundtrip to Tyler, TX tomorrow for a surprise office party. I won't get to swim, but I that's why I made the effort to go today.

    ++++++++++++++++++++++++++
    Goal times/ranges:

    Here is the Texas Senior Circuit times for this season:

    http://www.texasseniorcircuitswimming.org/

    So I have a current auto in the 50 free, albeit a relatively slow first meet time. Last year I had auto/bonus in the 50/100 free, 100 fly, and 100 back. This helps to keep me focused on goal times.
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  4. Double

    This morning I swam with Rondi at the Y. We had our own lane for almost the entire workout. Hereís what I did:

    800 scy warmup

    6 x 500, done as 2x thru
    500, prime-numbered lengths = kick, non-prime lengths = FR [focus: maintaining strong kick when swimming]
    500, all FR except multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL [focus: 1st time through, reviewing keys for non-FR strokes; 2nd time through, IM turns]
    500, all FR except first, last, and middles 50s = BK [focus: alt breathing on FR and rotation on both strokes]

    While we were doing this set I invented a grand finale 500 for it, which combined all three schemes (with the BK of the last 500 becoming sprint), but time was running short and we decided to save it for another day.

    500 pull, alternating w/paddles and without
    500 various FR drills
    400 warmdown + play

    Afterwards I went upstairs to the gym for light weights and a long stretching session.

    Then around lunchtime I began to get a hankering for going to the beach. It was a beautiful sunny day here, with temps in the 60s, and I really wanted to swim in the cool water at Brighton. So I did!

    When I first arrived there was a US Navy blimp flying very low over the sand. Not sure what the purpose of this was, but it was flying close enough to tell that the top part really was just a big inflated thing instead of a solid surfaceóit was billowing a bit in the wind.




    There was also a kite-surfing-type kite flying, and I looked in the water to see who was using it, but instead discovered it was attached to a little cart that someone was riding down the beach in. It was definitely windy, but there were still a few folks on the sand, and several playing in the water. And the boardwalk was hopping!

    I bought a day pass at the Shorefront Y (which turned out to be just $12, not the $20 Iíd been told), and changed and stashed most of my stuff there. A few weeks ago I had bought this swim safety device (an inflatable dry bag with waist strap), and I was able to put the clothes and shoes I wore down to the beach in it so that I didnít have to worry about leaving anything unattended while in the water. Today was my first time testing it out. It was a little annoying to swim withóthere was a lot of chop, and it got tossed around and pulled on the waist strap a bit. But it was really nice to not have to worry about my stuff, and it kept my clothes dry. And it does help with visibilityóthere were no jet skis out today, but I donít count on that being the case.

    I swam a little less than a mile then headed in for a shower. I was glad I went out and tried out the Y-and-buoy systemóthatís a good option to have when I donít have swim buddies to head out to the beach with. And it was great to spend a little time in the ocean on such a fine sunny day.
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  5. Correcting Underperformance, Wed., Nov. 9

    by , November 9th, 2011 at 06:22 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    push press, 50 x 1 x 10, 60 x 1 x 10, 70 x 1 x 8, 80 x 1 x 4
    deadlift, 145 x 2 x 6, 155 x 1 x 5, 165 x 1, 175 x 1, 185 x 1, 190 x 1
    HS hi row, 180 x 1 x 8, 185 x 1 x 8, 190 x 1 x 6, 195 x 1 x 6, 200 x 1 x 5
    squats, 220 x 1 x 8, 240 x 1 x 8, 260 x 1 x 8
    hip abductor, 120 x 3x 10
    back extensions, 25 3 x 15

    10 minutes on ellipse

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

    Feeling only marginally better and aerobic work sounded too energetic. Took Speedo's advice and tried the gym. Much better, I could move in slow mo and take as much rest between sets as I wanted.

    I have been underperforming in the weight room. Not sure exactly why ... So I tried to be more aggressive with the weight today. Went up 30 pounds on the push press. Really, I was embarrassed into this by this extremely ripped woman who was pushing 95 pounds. I think my previous best 1RM in the deadlift was 155-160? Blasted past that today, helped along, I think, by trying the correct grip (1 hand under, 1 hand over). And I pulled quite a bit for me on the HS hi row. No energy for jumping or plyos though.

    Can anyone suggest a good aerobic workout for me for tomorrow that has nothing to do with 30 x 100 @ 1:10? :-) I'm feeling better tonight than I was in the am, so hoping I can have a somewhat productive day in the pool tomorrow.

    Just got my 2XU compression recovery tights and arm sleeves in the mail. Will be lounging on the couch in them tonight.

    Booked hotels for both SCY and LCM Nationals in 2012.

    Updated November 9th, 2011 at 08:25 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  6. Nov 9, 2011

    by , November 9th, 2011 at 05:00 PM (Canuck Countdown)
    214 days until Day 1 of the FINA World Masters Championships

    Tuesday, Nov 8
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    400 swim
    300 kick
    200 pull
    100 drill

    4 x
    (25 slow motion recovery freestyle @ :45,
    25 finger drag freestyle @ :45,
    25 slow motion recovery freestyle @ :45,
    25 swim freestyle @ :45)

    8 x
    (75 finger drag freestyle build @ 1:15,
    25 free FAST! @ :40)

    Recovery set:
    7 x 50 kick with fins @ 1:10
    7 x 50 swim with fins @ 1:10

    4 x 50 drill IM order @ :60
    200 IM @ 3:30
    4 x 50 drill IM order @ :60
    200 IM @ 3:20
    4 x 50 drill IM order @ :60
    200 IM FAST!

    200 EZ

    Total Distance = 4300m

    Comments: The 8 broken 100s are harder than they look, especially if you build the 75 drill!
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  7. 1k for time

    by , November 9th, 2011 at 01:22 PM (Random Nonsense)
    This was not a very good workout for me.

    Team practice SCY, swam with Josh

    Warm up
    - 200 swim
    - 200 kick
    - 200 swim
    Transition
    - 200 swim/catchup/fist/swim
    Main Set
    - 1000 for time (11:44)
    -- 17 seconds faster than last time
    -- 17 seconds slower than Josh
    -- not even 1:10 pace
    Main Set 2
    - 4x150 on 2:15 descend (1:45 on the last one)
    - q-break
    - 4x150 on 2:00 descend
    Cool down
    - 300 ez

    I drank 3 glasses of wine last night. It seemed like a good idea at the time, but it also seems to have negatively impacted my swimming this morning.

    Not being under 1:10 pace the entire workout isn't really acceptable. Not breaking 11:40 was very disappointing.
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  8. Wednesday, 11/9/11

    by , November 9th, 2011 at 10:47 AM (A comfort swimmer's guide to easy swimming)
    Felt better today. Slept well last night am not as sore as I was a few days ago.

    300 Swim
    200 drill
    3 x 100/1:40 build
    200 kick
    6 x 50/1:00 desc 3
    4 x 25/40 strong
    4 x 25/1:30 odds fast w/dive
    Evens build to fast finish
    4 x 25/1:00 as 12.5 as fast as possible, 12.5 coast

    Warm down
    400 easy

    Total: 2000 yards

    Updated November 9th, 2011 at 04:27 PM by poolraat

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  9. Wednesday, Nov. 9, 2011 5:00am

    by , November 9th, 2011 at 10:36 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    2 rounds of:
    200 Free
    100 Kick
    300 Free Pull

    w/ masters group:
    Did a 5 minute kick w/ board, alternating 1 min fast, 1 min eazy, etc.
    The first minute I made it ~70 yards - pretty good for me. Other fast minutes were about 60-65 or so yards each time. Total distance covered in the 5 minutes was 300 Yards. I stopped with (at 4:50) 10 seconds left, but knew I wasn't going to complete another length anyway.

    While a group of guys warmed up, I did:
    4 x 200 Free Pull @ 2:30, (went 2:12, 2:10, 2:10, 2:05)
    ----------------------
    From this point on, my lane had 6-7 people in it, so things were going to be wavy and crazy!
    ----------------------
    400 Fly*** This is for Peony's birthday swim. The whole team on her birthday does a 400 Fly of some sort in her honor. I usually do a 400 Fly straight, but the other guys were going to do it by 25s(and use fins), so I just joined them (no fins).
    16 x 25 Fly @ :30 (held :15/:16s)

    500 Free Pull EZ - went about 5:55, but had to avoid people like crazy and do interesting passing on the turns. At least the others are aware that I'm there and coming so they get out of the way for the most part.

    5 x 100 Free @ 1:30 - went 1:04/1:03/1:01/1:00/:58

    10 x 50 Kick w/ zoomers @ :45 got about :05 seconds rest - not too tough

    8 x 25 Fast - every other one from the blocks at the deep end.

    ----------------------
    4400 Yards in about 90 minutes

    Now its time to start replacing the water pipes in the basement of my house.
    How fun!! I mean...

    Updated November 9th, 2011 at 09:10 PM by jaadams1 (Added Psych Sheet)

    Categories
    Swim Workouts , Daily Practices
    Attached Thumbnails Attached Files
  10. I Kill Myself Sometimes....

    by , November 9th, 2011 at 10:08 AM (Year Three: The Road Back)
    or maybe it's just that I've been on this new kick where if I think I CAN'T do something, then I make myself try. This was manifested in my open water adventures this past summer (and it turns out I didn't get bitten by the fishies and I LOVE open water), my goal to start competing in the longer pool events (read as anything longer than a 100 ), and my desire to participate in the Aquabike races next summer.

    So... what am I wondering now? If I should just do the 6000 Postal Swim on Sunday?! I just did the 3000 Postal yesterday (and really felt it in the pool this morning). What am I thinking?! Guess time will tell what I decide to do... and it would be a great workout even if I don't get all the way to 6000 yards. I have never done a continuous swim of over 3850 before - this might be pushing it just a tad, don't you think?

    Anyhoo... here's what we did today:

    400 Warm-Up
    12 x 50 IM Order Stroke on 1:00, 1>3
    16 x 25 IM Order Kick on :30
    3 sets:
    - 1 x 100 Free as 25 / :10 rest / 75 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 25 / :10 rest / 50 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 50 / :10 rest / 25 on 2:10
    - 1 x 100 Free as 25 / :10 rest / 25 / :10 rest / 25 / :10 rest / 25 on 2:10
    - 1 x 100 Free ALL OUT on 2:20 (went 1:16, 1:14, 1:11)
    - Note for Set: The 25s are fast; other swims are moderate
    50 Cool-Down
    Total Yards - 2950

    I must say - I don't know where I pulled the 1:11 from this morning. I felt nasty slow and achy all of practice. But... I just concentrated on my turns (and starting with the opposite arm per my coach's direction). That's getting a bit easier too! YAY for a great week in the pool so far. We'll see what tomorrow brings....

    Enjoy your swims today!
    Categories
    Swim Workouts
  11. 11.9.11 Wednesday workout - racing the hs swimmers

    by , November 9th, 2011 at 10:00 AM (Pete's swim blog)
    Led lane w/ Kent (he did stroke, I did free) next to Dave, Dave, Teresa, Roger and Jeffrey. Wore my Aquablade jammer. Pool temp 83.

    SCY

    400 warm up

    8 Times through
    * 100 - 1:15 odds free (1:07 - 1:10), evens pull (1:05 - 1:07)
    * 100 Kick - 2:15 (Last 2 were 1:28, 1:26 br kick)
    25 Easy

    12 x 50 - 1:00 IM Order from dive
    50 Easy

    4 x 200 Medley Relay ~ 9:20
    Not sure if this is written correctly. We did four 200 medley relays back to back. 4 old guys vs. 3 HS swimmers. The old guys got to stick w/ their specialties (Roger - Back, Me - Breast, Dave M - Fly and Dave B - Free). With only 3 on the HS team, they had to rotate throught the strokes and didn't really have a strong breaststroker. The first 200 went to the HS swimmers. Roger and I held them off on Back/Breast but we lost a lot of time on the fly/free. We made it up on the second 200. Roger kept us within about 2 seconds on the back stroke and I ripped the dive surfacing ahead of Teresa on breaststroke. I put another 2 seconds on her which we held up to the last 200. It looked good until the last 50. We had about 3 seconds to spare and Dave B is a good freestyle sprinter. Kent was on fire though and outtouched him at the wall.

    125 Cool down

    (3000 total)
    Categories
    Swim Workouts
  12. Typical Wednesday 11/09/11

    by , November 9th, 2011 at 09:49 AM (Workout Swimmer)
    500 back/free
    500 pull, speed play by 50's
    8 x 50 kick on the minute
    8 x 50, desc by pairs on :50
    4 x 25 sprint
    200 easy
    12 x 100 on 1:20 (these were very hard, and I actually barely made them - rested after 6)
    4 x 150 kick on 2:45
    100 easy
    2 x 400 pull, first one no paddles, 2nd one faster than the first (5:17 - too slow)
    200 easy

    Total: 5000 (possibly forgot something, possibly not, as the kids have HS State this weekend, and he's resting them)
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  13. Seeing some strength and speed in my legs... Finally!

    by , November 9th, 2011 at 07:42 AM (Mixing it up this year)
    The hard work is paying off, on one of my last kick sets I was right next to Cathy who normally can beat me at kicking free but today I beat her and not by a little, by a lot!

    500 Free w/snorkle every 4th lap kick
    500 Free w/fins kick every 3rd lap fast
    2x[3x100@1:30 as 50 Free/50 Back w/paddles & bouy
    ....[1x200@3:30 Free
    500 Free kick as 25 top of the water kick/25 just below surface kick/25 deep kick
    200 Free easy

    Total 2700 yards
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  14. Tuesday, 11/8/11

    by , November 8th, 2011 at 03:41 PM (A comfort swimmer's guide to easy swimming)
    Was tired, slow and sluggish this morning. Glad to have an easy workout.

    SCY

    Warm up (800)
    200 swim - 100 kick
    200 swim - 100 drill
    200 swim
    - Did the 200's as a mix of free and back
    - kicked on back, and drill was fist swim

    Backstroke Swim (400)
    4 x 100/2:00 desc 3, hold #4
    - went 1:35-1:32-1:30-1:29

    Kicks (500)
    2 x 250/10 sr
    150 kick - 50 drill - 50 swim build
    - free on 1st one, back on 2nd

    Warm down
    100 easy free
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  15. Struck Down Again, Tues., Nov. 8

    by , November 8th, 2011 at 03:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 50
    odds = caterpillar
    evens = single arm fly

    8 x 50
    odds = backstroke kick
    evens =SSR drill

    8 x 50 w/paddles
    odds = torque drill
    evens = front scull

    50 EZ

    Total: 1850

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

    After being healthy for maybe a week, I was struck down again on Saturday night. This sickness doesn't have the flu-like symptoms of the first. But it is a nasty cold. Was reduced to noodling about today, and had no energy. Really hoping I don't miss another full week of training; haven't been in the water since last Friday. In view of this double whammy and my Thanksgiving trip with Teen Fort, I am scaling back expectations for NE Champs. I won't be doing a full taper -- not much to taper from right now. Might just quit weights on Nov. 30 and rest in the pool 5 days. I'll assess again later. I think I should be exempt from illness at least until after xmas!

    And I have good news to report about my Lil Fort. She shocked us this weekend by dropping over a 1:00 in her 3K qualifier race and running under the NQT by 13 seconds. She might be learning to pace herself a bit better; she'd been starting out too slowly. Unfortunately, she had already committed to an all star soccer tournament, which is the same week as nationals. But there is always this spring or next year! She was thrilled.

    Toddling back to the coach ...

    Updated November 8th, 2011 at 03:15 PM by The Fortress

    Categories
    Swim Workouts
  16. Nov 8, 2011

    by , November 8th, 2011 at 02:59 PM (Canuck Countdown)
    215 days until Day 1 of the FINA World Masters Championships

    Monday, Nov 7

    I did 50 minutes of Hatha Yoga over the lunch hour. This is my 5th class since September 26 (always at noon on Mondays).

    Sunday, Nov 6
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    300 swim
    300 kick
    300 pull
    300 swim

    The following set was continuous
    • 10 x 50 drill @ 1:00
    • 10 x 50 swim @ :50 (held :37 -:38)
    • 10 x 50 kick @ 1:10
    • 1 minute rest
    • 10 x 50 swim @ :45 (held :37 -:38)

    500 choice with fins (tried out my new monofin!)

    4 x (4 x 50 as 3 drill, 1 swim) @ :60, IM order

    Total Distance = 4500 meters

    Updated November 9th, 2011 at 11:23 AM by lewba

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  17. Tuesday, Nov. 8, 2011 5:00am

    by , November 8th, 2011 at 01:55 PM (Fast Food Makes for Fast Swimming!)
    I felt great this morning...could it be from the extra hour or so of sleep? Or could it be from the fact that I didn't swim twice yesterday? Or both?

    Our T/Th group is starting to pick up in attendance now, so I have to "figure out" my workouts now rather than always having a lane to myself. I swam with another guy who is about a 1:20-1:25/100 swimmer, and we made it happen. I could split the lane, but I really hate that, and so did the other guy. He's a former U of Ariz. swimmer, but is (PWB's age) and out of shape.

    Warmup:
    100 Free
    stretch
    200 Free
    300 Free Pull
    400 IM Drill
    500 Free Pull
    200 Free (waiting for lanemate to finish whatever warmup he was doing)

    Main: @ 1:30/100 Base
    I led the lane doing IMs while "other guy" did freestyle trying to make the interval.

    50 Free
    100 IM @ 1:30 (went 1:15)
    200 IM @ 3:00 (went 2:31)
    300 IM @ 4:30 (went 3:45)
    400 IM @ 6:00 (went 4:58) I was at 3:55 at the end of breast, so came home in about a 1:03. Still need to learn to push the middle 200 of the IM. Still this is a very good time for in practice, and at the end of the uphill climb.
    300 Free relax - the 400 IM wiped me out!
    200 Free relax
    100 Free relax
    50 Free relax

    ------------------
    3400 Yards

    I'd like to double again, but probably will be working on the water pipes in my basement, depending on if we get the materials today. Basically our old pipes are so plugged up with that we have no pressure in the kitchen or bathroom sinks. Sucks.
  18. Give me a foot, and I'll go a mile

    by , November 8th, 2011 at 12:38 PM (Too Neurotic to be Suitably Aquatic)
    I swam at the Tarrytown YMCA today, I think the water was about 82 degrees. They had been doing so well keeping it cool this summer. That, combined with a sort of overwhelming malaise Iíve had recently led me to do a more technical and restful swim:

    4x25 free
    4x50 rev. IM

    4x75 kick, drill, swim IMO

    4x100 @2:00


    50 kick, 100 swim, 200 broken IM, 300 pull breathe 3,5,7,3,5,7

    50 kick, 100 swim, 200 broken IM

    50 kick, 100 swim

    50 kick


    10x50 (these I went all out)

    4 @ :50 r:30 (made it on :45)

    3 @ :45 r:30 (made it on :40, :43, :45)

    2 @ :40 r:1:00 (made it on :36, :45)

    1 @ :35 (made it on :37)


    300 work the turns & swim down


    The best thing about todayís practice was working my new flip turn. I get such a better push off the wall just by dropping my feet down a few inches. That little bit of extra tuck gives me so much power, and Iím looking forward to giving it a go at team practice tomorrow, where I usually get left in the dust at the walls.

    Another thing Iíve been giving some thought to lately is eating, and I donít mean in the way that I think about eating all the time. I am trying to come up with a better post-workout plan. First breakfast, the before swim one, is usually oatmeal or cereal. I would like to cut out the cereal, but there are a lot of mornings where I just canít stand to eat a hot breakfast, or do anything more intense than adding milk to a bowl. After practice, Iíve been eating a bar of some sort or another. But those make me really sick to my stomach, and thatís across the board: Cliff, Granola, Nutri-Grain. So I throw it to the group: anyone have a good on-the-go snack thatís refreshing and somewhat good for you? Do I need to work smoothies or something like that into the mix? And is there a way to do that for the blender-cleaning adverse?
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  19. Monday's Workout & My Postal Swim

    by , November 8th, 2011 at 11:35 AM (Year Three: The Road Back)
    Yesterday just got away from me, so here is what we did yesterday. I must say - I really enjoyed doing this workout - and - I actually had a good descend on each of the 4 sets of 4x100's!

    400 Warm-Up
    1 x 300 Kick on 6:00, 1>3 100s within
    8 sets:
    - 1 x 50 Drill on 1:00
    - 1 x 50 Free on :50
    4 sets:
    - 4 x 100 Free on 1:40, 1>4 (went from 1:30s to 1:18-1:19s)
    - 2 x 25 Free on :30
    1 x 300 Kick on 6:00, 1>3 100s within
    100 Cool-Down
    Total Yards - 3700

    I have been wondering when I could get my 3K Postal Swim done - and was planning on dragging my husband to the pool this weekend to count for me. Then, I saw today's workout. After the 400 Warm-Up, it simply said "6 10-minute swims". So, without much for my coach to do on deck, he agreed to count/time for me and took my splits in between making sure the rest of the swimmers went off on their next 10-minute swim when they were supposed to. My goal for the 3K swim (especially since I've never swam that far non-stop before) was just to hold at (preferably under) a 1:30 per 100 pace. The result? My final time was 44:26.88!

    This swim was not about "winning" the postal challenge, but completing it instead. I've discovered that my body is much stronger than my mind thinks it is, so this swim was more about staying mentally strong throughout.

    And... the 6K Postal will have to wait for next year.

    Enjoy your swims today!
    Categories
    Swim Workouts
  20. Last night and this morning

    Lots of rest along with some intensity last night in the pool. I think we finally realized that we need to make kicking a habit when we swim during practice. What I mean is, that when we get tired our kick disappears. I am famous for it. Plus, we have started doing some more race pace swims during practice.

    10 min. choice

    Kick set
    200 w/fins @ 3:00 at 80%
    3 x 50 no fins @ 1:20 AFAP
    200 w/fins @ 3:10 at 85%
    3 x 50 no fins @ 1:15 AFAP
    200 w/fins @ 3:20 at 90%
    3 x 50 no fins @ 1:10 AFAP
    200 w/fins @ 3:30 cruise
    3 x 50 no fins @ 1:05 AFAP

    100 EZ backstroke

    For the following my pattern was like this
    #1. backstroke 90%
    #2. breaststroke 90%
    #3. free/back by 25 smooth
    #4. backstroke 100%
    #5. free 100%

    5 x 125 @ 2:15
    5 x 100 @ 1:50
    5 x 75 @ 1:20
    5 x 50 @ 1:10
    5 x 25 @ 45

    100 w/d

    4000

    The fast swims really wore me out even though there was plenty of rest. The emphasis was to keep our kick tempo up on the fast stuff

    This morning was very low key by my self. Just stretch out time.

    300 IM drill
    200 kick/swim by 25

    3 x 500 w/30 broken
    #1 300 r/15, 200
    #2 200 r/10, 100 r/10, 100 r/10, 100
    #3 200 r/10, 100 r/10, 4 x 50 r/5

    200 w/d

    2200
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