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  1. Friday, 8/12/11

    by , August 11th, 2011 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up
    300 Choice
    - 150 free/150 back
    200 Kick
    - continuous, in streamline, no board, 50 fly/50 breast/50 free/50 back, used snorkel for fly-breast-free
    4 x 50/1:00 25 Free 25 Stroke
    - for stroke went fly-back-breast-fly
    4 x 50 25 Fast 25 easy
    25 easy 25 Fast
    50 easy
    50 Fast
    - all free

    Set #1: Stroke/Free
    Swim 2x:
    3 x 100/2:00
    1= 25 stroke (fly) 75 free - went 1:34 on both
    2= 25 free 50 stroke (back) 25 free went 1:35 on both
    3 = 75 free 25 stroke (breast) - went 1:38 on both
    2 x 100 IM/2:30 - went 1:40 on all

    Set #2: Kick/Swim
    8 x 50 25 fast 25 easy
    Alternate kick/15sr with swim/20sr
    - did free on 1-2, 5-6, back on 3-4, 7-8

    Set #3: Pull
    1 x 400
    - w/buoy and freestyle paddles

    Cool down
    100 easy free & back

    Total: 2800 meters

    Updated August 12th, 2011 at 04:49 PM by poolraat

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  2. Thursday, 8/11/11

    by , August 11th, 2011 at 04:57 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up:
    400 choice
    - alternated free/back by 100's
    200 as 50 kick - 50 drill
    - with snorkel, no board, fly kick, fist free, free kick, 1 arm free
    6 x 50/1:10 15 strong - 20 smooth- 15 strong
    - did 2x (fly-back-breast)

    Main Set
    4 x 100/2:10 50 kick - 50 drill
    - free: w/board on kick, drill was fist and 1 arm free
    1 x 400/8:00 Holding strong pace
    - free: went 6:02, negative split it
    4 x 100/1:50 ds to strong pace
    - free: went 1:30-1:28-1:26-1:23

    4 x 50/1:10 25 kick - 25 drill
    - back: did fist swim for drill
    1 x 200/4:00 strong pace
    - back: went 3:14
    4 x 50/1:10 ds to fast
    - back: went 48-47-45-43

    Cool down
    100 easy free

    Total: 2800 meters
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  3. Thu Aug 11th 2011 scy

    by , August 11th, 2011 at 03:16 PM (Ande's Swimming Blog)
    Thu Aug 11th 2011 scy

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    yesterday I wrote
    Monday Whitney started a main set theme and pattern, today was a continuation,
    today was too

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:37
    wore blue FS PRO jammer
    swam Beside Beth tyler, todd, Larry, & Chris

    WARM UP
    assigned 4 3 2 1
    did: 20 x 50


    Main SET: scy

    10 x 100 fr on 1:30 75%

    2:00 break

    8 x 100 fr on 1:25

    2:00 break

    6 x 100 fr on 1:20

    2:00 break

    4 x 100 on 1:15
    did them kick,
    except for #3 where I did 25 k 25 fr
    to get a little rest

    100 fast in heats,
    heat 2 dove off blocks
    did 50 2 beat kick 50 6 beat kick
    went 52

    swam easy 50's for 8 min
    prob did 300
    Categories
    Swim Workouts
  4. After Vacation

    After a much needed family vacation I am back home swimming with the team. I did get to swim twice while away but those swims were not very intense or long. Glad to be back home!

    While on vacation I did manage to get myself recharged for what I need to do for my family, work, and in the pool. I have adopted a new attitude to not worry about a bad workout or swim like I have in the past. I have decided to just do my very best everyday and the results will follow. I am hoping that this will help me stay focused on my goals I have set.

    Felt sluggish through the very middle of the workout but quite a bit stronger towards the end.

    300 Choice
    4 x 50 kick w/fins underwater R10
    4 x 50 kick feet stay below surface R10
    4 x 50 swim w/over kick & slow arms R10

    Descend all of the following
    6 x 50 pull @ 50
    6 x 75 swim @ 1:10
    6 x 100 pull @ 1:30
    6 x 125 swim @ 1:50
    6 x 150 pull @ 2:10

    50 EZ

    4 x through the following
    100 w/bouy cruise @ 1:40
    3 x 25 Sprint @ 25
    25 recovery @ 60

    200 w/d

    4950 scy

    Handled everything pretty well except for the 6 x 125s. I could not see the clock and missed my send off time on number three and tried to make it up and continue to get faster which didn't work very well. The short sprints at the end felt strong and fast so that was positive. I won't swim in a pool meet until the end of Oct. so I have plenty of time to work.
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  5. Sarasota Y Sharks Masters 5:30 AM Workout -08/12/11

    by , August 11th, 2011 at 02:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30 5:00
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    1 x 200 kick+ 100 easy swim

    8 X 100 2:00
    odd: IM or stroke
    even: free

    8 X 50 kick 1:20
    1 x 100 easy swim

    1 X 400 6:00 6:00
    4 X 100 1:40 1:30
    Two times. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4600M
    Categories
    Swim Workouts
  6. Thursday Workout

    by , August 11th, 2011 at 09:28 AM (Pete's swim blog)
    Workout hurt today. I'm slowly getting back into grinding out the yards. My IM's have improved significantly probably due to a better fly.

    SCY

    450 Warm up

    8 x 50 Pull - :50 Easy/Hard
    100 Stroke - 2:00
    8 x 50 Kick - :50
    100 Stroke - 2:00
    200 IM - 3:00
    50 Easy

    8 x 50 Pull - :50
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00
    50 Easy

    8 x 50 Kick - :50 (did 25k/25stroke)
    100 Stroke - 2:00 (removed drag suit)
    200 IM - 3:00
    300 Free - 4:00
    1:00 Rest
    400 Free - 5:00 (4:55)

    200 Cool Down

    (4350 Total)
    Categories
    Swim Workouts
  7. Had to work last night so I am tired

    by , August 11th, 2011 at 07:21 AM (Mixing it up this year)
    Got in late due to over sleeping so had to cut the workout short.

    10x50@1:00 Free
    5x100@1:30 Free w/paddles & bouy
    500 Free kick every 3rd 25 fly kick w/fins
    5x100@1:45 Free w/snorkle
    300 Breast kick w/brfins
    200 Free easy and experimented with bad stroke form versus good form so that I can demonstrate the difference to my new swimmers.

    It is hard to do my strokes that incorrectly, dropping elbows and head held high with low hips. It actually hurt to do it wrong.

    Total 2500 yards
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  8. August 10th Aquasol

    by , August 11th, 2011 at 01:36 AM (Swim like an Orca, but faster !)
    Aquasol - No Coach Janine - 7:00 - 8:20 PM
    No other aged groupers

    Warm 6x100 Alt FR, BK, one BR (600)

    12x50 IM (Fly/BK, BK/BR, BR/FR) on 1:00 (600/1200)
    6x75 Kick 25/Swim 50 (3 BR, 2 BK, 1 Fly) on 1:20 (450/1650)
    50/100/200/100/50 FR on :10 RI (500/2150)
    4x100 Monofin, 25Front,25Side,25Back,25Side on 1:30 (400/2550)
    4x75 IM Drill (Fly,BK,BR) Worked on UW Back to breast turn (300/2850)
    4x100 FR odd-swim, even-kick (400/3250)

    200 cool

    3450

    I found this workout at a swimworkouts.com, slightly modified. I had 5 lanes to myself and the seniors were in the first 5.
    Just about every Master/fitness swimmers are finding the new morning open lap swim more convenient. Actually there has always been a morning open lap swim with the Y in the same pool.
    I guess I needed to be alone, I'm finding that the struggle against the resistance of the water pales in comparison to the struggle of my mind and body, I have to push through the pain and the struggle to breath.
    Yesterday I tried the underwater transition turn for back to breast, I found a workout that allowed me to figure it out, I get the idea, but it needs more practice...and more air!
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  9. Something Besides Swimming! Aug. 10

    by , August 10th, 2011 at 10:10 PM (The FAF AFAP Digest)
    Bike, 30 minutes


    Drylands:

    RC exercises
    flutter kicks on bosu, 2 x 100
    back extensions w/plate, 25 x 2 x 15
    power wheel roll outs, 2 x 15
    power wheel pike ups, 2 x 10
    hanging leg raises, 3 x 10
    push press, 40 x 2 x 10
    goblet squat, 55 x 2 x 10


    Stretching, 20 minutes

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

    No time for a swim today with Lil Fort having friends over, and mentally I needed a break! All I've done for weeks is swim, swim, swim. I need to mix it up more so that I'm feeling excited about getting to the pool and more ferocious once I'm there.

    I did mostly a core workout at the gym today. I want to ease back into drylands and not ramp up until after my meet. (As it is, I'm sure I'll feel the effects of the power wheel.) After the meet, I may take a few days off -- from the pool, not exercise.

    Was interviewed by Swimming World TV today via skype. It's going to air next Monday. He asked me quite a bit about SDKs -- not surprising! Right after me they talked to Allen Stark and you can watch him on Tuesday. For my interview, they warned me that I wouldn't see the interviewer on my computer screen. They didn't explain why (and didn't do this with Allen), and it was rather odd talking to just my computer screen. Hopefully, I won't look too foolish. lol Jimby said he has done the same thing before.

    Here's the list of WRs set at Nationals: http://www.swimmingworldmagazine.com...urse-Nationals. Interestingly, only 3 of the records were broken by swimmers under 50. All three are Olympians (Gangloff, Chris, and Noriko Inada). The tech suit records aren't easy to crack!

    Updated August 11th, 2011 at 09:58 AM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning
  10. Report on Nat's Summer 2011

    by , August 10th, 2011 at 09:59 PM (Workout Swimmer)
    Well this was a educational experience mostly. It was nice to meet some of the Forumites, but I was disappointed to not be able to meet a few of them, like Bobinator, who we know is suffering from severe problems right now. I only swam the 100 breast, 200 IM, and 200 & 400 free - I had to bag the 200 breast because my knees were not cooperating, and also I have begun to realize that I am not properly trained to race that event yet! I should have swum the 50 fly, but did not have the confidence to enter when the entries were due. Oh well - at least this way I don't have a pathetic time listed next to The Fortress's super time!!
    I had the thrill of meeting Mark Gangloff & Misty Hyman at the meet, and enjoyed watching many super swims. I did drop some time in the 200 free (about 4 secs) and also the 400 free (another 4 secs), and was rather disappointed in the breast & IM. I have much work to do & plan on picking up the gauntlet!!
    Plans for the SC season:
    10 mile River swim in Chattanooga, TN on Oct 8
    Valentines meet in Auburn
    St.Pat's meet in Atlanta
    Perhaps a SCY meet in FL somewhere &
    SC Nat's in North Carolina!
    Goals for the SC season:
    100 IM under 1:10
    200 free under 2:15
    500 free under 5:50
    I'll make up more as I go along. Long term goals: Senior Champs times for the 15-16 yo girls!!
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  11. Wednesday

    by , August 10th, 2011 at 09:56 PM (Swimming, Life, and Other Stuff!)
    I was tired today. I thought it was the Beta Blockers until I realized I've swum 7 days in a row. I guess I was really just tired. I did this solo zen workout at the Monon:

    **1200 SKIPS (250 swim/ 250 kick/ 200 IM/ 250 Pull/ 250 swim) all 4:30
    **4 X 100 Free @ 1:45 interval
    **4 X 75 Free @ 1:30
    **4 X 50 Free @ :55
    **4 X through IMO:
    100 IM @ 2:00
    2 X 50 Kick @ 1:00
    4 X 25 Stroke @ :40

    3,300 scy

    I am still experiencing a ton of anxiety before I swim. I'm having a hard time getting myself to the pool.
    I've read enough articles and information about this situation that it is always free-floating around my head and scaring me. Once I get there I try to turn off my brain, jump in and just swim. I feel good swimming. It's surely a good thing that I am fearful and not plunging ahead with recklessness. Probably some type of an innate survival instinct.
    I know I may sound borderline whiney! I hate to listen to people whine and I usually try not to whine. I just really don't have anyone to talk to about this situation and I need to vent. I guess a person's blog is what they want it to be. If you don't like whining and complaining you probably shouldn't read this blog for a while.
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  12. Wednesday, August 10, 2011 4:30pm

    by , August 10th, 2011 at 09:17 PM (Fast Food Makes for Fast Swimming!)
    Wanted to up the yardage from yesterday, but I didn't want to swim for any longer time, so it was just more intense overall.

    Warmup:
    200 Free
    100 Kick on back
    200 IM Drill
    500 Free Pull

    10x thru:
    1 x 100 IM @ 1:30 (held between 1:15-1:17)
    1 x 50 Free @ :45 (held :33-:34s)

    10 x 50s Fly/Free by 25s @ :50

    400 Free Pull @ 5:00 (went 4:40)
    300 Free Pull @ 3:45 (went 3:28)
    200 Free Pull @ 2:30 (went 2:15)
    100 Free Pull @ 1:15 (went 1:06)

    200 EZ and out
    -----------------
    4200 Yards in 1 hour, 5 min.

    Good news is that I'm feeling stronger in the water. All this swimming and less work is helping me out.
  13. Wednesday, 8/10/11

    by , August 10th, 2011 at 04:37 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (800)
    1 x 200 Alternate 50 Free 50 Back
    1 x 100 Reverse IM Smooth
    1 x 200 IM as 25 Kick 25 Drill
    6 x 50: 2x(2/1:00 smooth 1/50 strong)

    Swim Free (1500)
    4 x 125/1:50 4th 125 Fast
    - 1:54 on 1-3, 1:49 on #4
    4 x 100/1:30 4th 100 Fast
    - 1:29 on 1-3, 1:26 on #4
    4 x 75/1:10 4th 75 Fast
    - 1:08 on 1-3, 1:05 on #4
    4 x 50/50 4th 50 Fast
    - :43 on 1-3, :39 on #4
    4 x 25/30 4th 25 Fast
    - < :20 on all

    Kick Set (600)
    6 x 100 Choice/2:30
    - 1-3 free w/board & snorkel, went 1:08-1:02-1:02
    - 4-6 back, went 1:04-1:02-1:01

    Warm down (200)
    4 x 50/10 sr smooth - alt. back and free

    Total: 3100 meters
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  14. Truly the last workout before vacation!

    by , August 10th, 2011 at 04:18 PM (Chowmi's Blog)
    Hooray! I got to do the workout today!
    Helen had 4th grade orientation and Claire also attended to help out. My husband picked them up, so I got to noon workout after all!

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    Warm up:
    200 swim/50 kick
    200 swim/50 kick

    Transition set:
    4 x 100's
    kick/swim/drill/swim

    Garbage Yardage portion:
    3 x 200 pull on 2:50
    (I swam these)

    Main Set:

    Three times through:

    150 smooth on 2:10
    50 fast on 1:00
    100 smooth on 1:25
    50 fast on 1:00
    50 smooth on :50
    50 fast on 1:00
    easy 50

    Resentfully held just under 40 pace on the smooth; felt awesome, fast, and in my comfort zone of sprinting on the fast ones, 33-35's.

    Everyone thought this was a really tough set. We had an interesting lane today, which is why it was so tough. I was the only sprinter, so I was huffing and puffing to stay in my place on the 150/100 and totally resenting how fast everyone was doing those (I could just hear Rich A's words...most people swim the slow too fast and the fast too slow....yes, exactly). But most everyone else thought the 50's were tough. The hardest part were the 100's smooth, 'cause no one was going smooth and I was just ready to explode at the pace of the lane. The good thing was enough drop off occurred so I ended up leading the last set, and no one seemed to mind when I took more rest, much more rest and encouraged everyone to go double-blast-o as a tradeoff!

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

    Off to Phoenix on vacation tomorrow!
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  15. Tuesday, 8/9/11

    by , August 10th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (900)
    300 swim
    - 150 free/150 back
    2 x 150 kicking (25 dolphin 25 flutter
    - 25 back 25 flutter 25 brst 25 flutter)
    6 x 50 Free ds 3: 3/1:00, 3/50

    Stroke Free Swim Set (500)
    10 x 50/1:10: 15-20-15 - stroke-free-stroke
    - #1-9, rotated through fly-back-breast; #10 smooth free

    Free Set (500)
    10 x 50/1:00 in 2 sets of 5: 200 Free Pace
    #1= 2 secs slower than pace
    #2= 1 sec slower than pace
    #3= pace
    #4= faster than pace
    #5= smooth
    - 44-42-40-39-47 on 1st set of 5,
    - 41-40-39-38-47 on 2nd set of 5

    Swim Set #2 (900)
    9 x 100/1:45
    Control first 50, strong on 2nd 50 for each 100
    - fastest one was 1:27, slowest was 1:30

    Warm down
    200 easy free
    Total: 3000 meters
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  16. Sarasota Y Sharks Masters 5:30 AM Workout -08/11/11

    by , August 10th, 2011 at 12:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 300 5:30
    2 X 150 2:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    4 X 50 descend :50

    9 X 100 free 1:50
    1/2: moderate
    3/4: build
    5/6: 50 fast/50 easy
    7/8: fast
    #9 is easy

    1 X 200 kick 5:00
    3 X 100 kick 2:30

    IM or Free set your choice:

    1 X 300 IM 5:30
    4 X 50-1 of each- 1:10
    Twice through

    6 X 200 pull 3:00 or 3:30
    Descend in pairs

    WARM DOWN: 4 X 50 easy 1:00

    4100/4300M
    Categories
    Swim Workouts
  17. Wed Aug 10th 2011 scy

    by , August 10th, 2011 at 10:32 AM (Ande's Swimming Blog)
    Wed Aug 10th 2011 scy

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    Monday Whitney started a main set theme and pattern, today was a continuation

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:40ish
    wore blue camo jammer
    swam with mike
    Beside tyler, todd, & Chris

    WARM UP
    assigned 4 x 500 stop at 7:10
    did mostly easy 50's


    Main SET: scy

    24 x 100 fr on 1:20
    4 sets of 6 with 2:00 breaks

    Round 1: fly kick no board
    made em
    held under 1:15

    Round 2: fr 80%
    held 5's

    Round 3: 50 fr 50 k
    held 10's & 11's

    Round 4: 95%
    5 from a dive held 1's & 2's
    #6 was in heats,
    heat 2
    went 52 high

    100 easy

    25 SDK fast, roll start, whitney timed
    went 11.11
    Categories
    Swim Workouts
  18. Tue Aug 9th, 2011

    by , August 10th, 2011 at 10:21 AM (Ande's Swimming Blog)
    Tue Aug 9th 2011 scy

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    Whitney Coached
    UT, main pool scy
    6:30 - 8:00 dove in 6:35ish
    wore blue camo training jammer

    WARM UP
    don't remember

    Main SET: scy

    32 x 100 fr on 1:25
    4 sets of 8 with 1:40 break between each

    Round 1: fr 75%

    Round 2: fr 80%

    Round 3: fr 85%

    Round 4: fr 100%
    #8 was in heats,
    heat 2
    went 52

    100 easy
    Categories
    Swim Workouts
  19. Wednesday Workout

    by , August 10th, 2011 at 09:39 AM (Pete's swim blog)
    Clearly still tapered. Mentioned below about the fly set. Saturated the Up/down and held it through all 16 100s pretty easily. Primarily used breast stroke kick but mixed in a bit of fly and back kick to relieve pressure on the knees. Kicked free on the final set... tried to keep a fast pace on the kick and go easier on the swim parts.

    SCY

    700 Warm up

    4 Times through
    * 25 Fly/50 Free - 1:10
    * 50 Fly/25 Free - 1:10
    * 75 Fly - 1:10
    50 Easy

    I've never been even close to making this set. I did drop the drag suit but was still surprised at how easily I made it. Allways had 5+ sec of rest on the wall and never really got tired at all. Very encouraging.

    16 x 100 Up/Down Kick - 1:40 (:10 rest)

    12 x 50 - :50
    * Odds Kick/Swim
    * Evens Free

    300 Cool down

    (4450 Total)
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  20. An oldie and a goodie

    by , August 10th, 2011 at 07:37 AM (Mixing it up this year)
    this is a workout I love to help me with getting my kick back.

    500 Free broken 1,2,3,4,1,2,3,1,2,1
    5x50@1:00 free right arm only w/paddle breath on left just barely made this
    8x25@:45 free kick #3&6 fast
    5x50@1:00 free left arm only w/paddle breath on right had 8 seconds to spare on these this is apparently my much stronger arm
    8x25@:45 free kick #2,4,6&8 Fast
    5x50@1:00 Free paddle on right arm 4 kicks on paddle hand
    8x25@:45 Free kick FAST
    5x50@1:00 Free paddle on left arm 4 kicks on the paddle hand
    500 free w/snorkle & paddles
    100 Free easy

    Total 2700 yards
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