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  1. A little sprinting mixed in

    This morning I worked out at the Y with my friend Rondi. We had a lane to ourselves the whole time, and made up our main set together after warmup because neither of us had come with a workout in mind. We both ended up liking it—so much so that we did a round more than we had initially planned! Here’s how it went:

    1000 scy warmup

    6 x 50 FR @ :45, desc. 1-3 and 4-6

    5x thru
    350 moderate @ 5:00
    :30 rest
    4 x 50 @ :50, odds 25 sprint / 25 easy, evens build to sprint
    [On the very last round I did the 50s kick—I figured 300-odd yards of sprinting was plenty since I hadn’t done much of it lately. I did like how the sprinting felt like a reward for doing the long swim on each round.]

    100 easy

    650 various FR drill

    300 pull + warmdown + play

    I was so happy walking over to the Y early--it was such a clear crisp morning, with the still-nearly-full moon up in the sky. I’ve been impatient for some fall weather to come along, and now it finally has. I’m looking forward to a nice fall beach day tomorrow!
  2. What a different a partner makes

    by , September 16th, 2011 at 02:34 PM (Random Nonsense)
    You can call me Slacky Slackerton today, at least on the sprint set.

    Warm Up
    - 400 free
    - 200 kick w/ fins
    - 4x100 on 1:20 (1:17-18! obviously not warmed up)
    Main Set
    - 1650 for time (F!)
    -- 20:07
    - 100 ez
    Sprint Set
    - 4x25 on 40
    - 4x25 on 35
    - 4x25 on 30
    - 4x25 on 25
    -- :13, some :14s, the rest :15s maybe :16 by the end
    Cool down
    - 150 ez

    For the 1650, I planned to hold around 1:15 and pick up the pace toward the end. It worked out to be slight faster than 1:15 the whole time and hold on at the end, but that is probably my fastest 1650 ever. The pool was set up for competition, which means I could see the pace clocks while breathing (they are at the ends of the lanes normal setup), and it was easy to set and maintain pace.

    Then the sprints... I finished the 1650 and started the sprint set well before everyone else, no Josh today, so it was very solo. The times were on the good side, but I didn't feel I pushed as hard toward the end as I would have if someone would have been next to me. Such is life.

    After training for the Roughwater, I have noticed it takes me forever to get warmed up. Maybe I just never noticed it before, but I really think during a normal practice I could put on some speed after 500-800 yard and now it is more like 1500. The initial pace during the 1650 was quite uncomfortable initially even though I held the same pace throughout. Maybe I am just getting old.
  3. Friday, 9/16/11

    by , September 16th, 2011 at 01:18 PM (A comfort swimmer's guide to easy swimming)
    Swim was a good one! I still have some soreness in my arms and shoulders but it doesn't seem to be affecting my swim practice.

    Warm up:
    200 choice
    - 100 free/100 back
    200 IM Drill - Kick
    4 x 50/50 build each
    - did free at around 40's

    Main Set:
    6 x 75/1:30 IM - no fins
    - doing these at 1:13-14. would be faster if I didn't suck so bad at breaststroke!
    6 x 25/40 streamline kick - no fins
    - All on back. was doing these around 28-30
    - was going uw with 10-12 sdk then flutter on surface to wall.
    6 x 75/1:15 desc 3
    - all free, went 60->55 both rounds
    6 x 25 Free/20
    - should have changed interval here. by the last 2 was not making it. touch, look at clock and go after the 1st 2.
    6 x 50/2:00 from blocks
    - went 30-31 on all.
    6 x 100/1:45 75 free - 25 strong stroke
    - for last 25 went back on 1-3 and fly on 4-6. times around 1:24-26
    6 x 50 drill
    - odds free, evens back, did 1-2 DPS, 3-4 fist, 5-6 1 arm

    Warm down
    100 easy free

    Total: 3100 yards
  4. FAST Fri Sep 16th, 2011 SCY

    by , September 16th, 2011 at 12:42 PM (Ande's Swimming Blog)
    FAST Fri Sep 16th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Thu Trained but didn't blog
    swam with Todd the Breast stroke god
    4 x ??? on 3:15 did 275
    4 x ??? on 2:10 did 200, 175
    4 x ??? ON 1:05 did 100's
    made all the above
    at the end of practice did a
    25 FR K fast with a board from a belly flop dive
    went 12.9

    going to ACL fest today, Saturday & maybe sunday, plan to work out tomorrow

    didn't sleep well last night & Wed night

    Whitney Coached
    UT, main pool scy
    6:00 - 7:30 dove in 6:10ish (got delayed by paperwork at check in desk)
    wore training jammer
    swam with Mike, Todd, Jim, Larry Ned & Chris

    assigned 2k swim till 6:30
    did easy 50's

    Main SET: scy

    3 rounds of
    50 fr fast on 2:00
    50 no fr fast on 2:00 did fly
    50 k fast on 2:00
    100 fr fast on 3:00
    100 no fr fast on 3:00 did IM's
    100 k fast on 3:00
    100 easy on 3:00

    Round 1 26, 26, 30, 56, 64, 67
    Round 2 25, 25, 29, 55, 64, 66
    Round 3 25, 25, 28, 56, XX 61
    skipped the 100 no free
    she also gave us an extra 1:00 rest

    100 easy

    25 SDK roll dive off side
    went 11.2

    now off to ACL!
    Swim Workouts
  5. An Easier / Recovery Day for Me

    by , September 16th, 2011 at 12:38 PM (Year Three: The Road Back)
    Today, I was really just hoping to get into the pool and not have any pain my shoulders. My goal for today's workout was to simply swim out any lingering stiffness and try to find easy speed - while not working too hard because I'm racing a 500m on Sunday. I plan to do an easy swim tomorrow morning too. With that as my goal, practice this morning went pretty astoundingly! Here's what I did:

    300 Warm-Up
    1 x 400 IM 25 Drill/25 Swim on 9:00 (did w/o fins)
    8 x 50 Kick on 1:05
    4 x 200 Free w/ rotating 50 Kick on 4:00 (w/o fins)
    8 x 100 Free on 2:00 1>5, 6>8
    2 x 100 Free Cool-Down
    Total Yards - 2900

    The last set was supposed to be a set of 10, but I needed to get home to early as my husband had to take older daughter to cross country practice before school, as they race tomorrow.

    I was actually pretty pleased with the no fins aspects of the workout - the drill/swim 400 and the kicking portions of the 200. Maybe it's my imagination, but my kicking w/o fins seems to have gotten stronger since I've started biking. It's only been a few weeks of biking, but my kicking wasn't even the slowest w/o my fins on today. YAY!

    However, that was not the highlight of my workout. On the last 100s set, I had decided to not descend them, but just try to hold a good pace throughout - in anticipation of holding a good 500 pace this weekend. My 1st 100 didn't feel particularly fast, but decent - I was expecting to see a 1:25-1:27 on the clock. Instead, I was shocked to see a 1:22. WOW! You have to realize that I don't swim that fast unless I'm racing.... So, I decided to hold that pace again. After all, it felt pretty good. My 2nd 100? A 1:20! Then, my coach whispered "Just a tad faster" and my hold pace set became a descend set - my 100 times for the first 5 were 1:22, 1:20, 1:19, 1:18, 1:17. Color me shocked.... for the next three I did 1:23, 1:20, 1:18. The last two were simply cool-down. I just hope the water feels this good on Sunday! That would be awesome. Here's to hoping! I'll let you know how it goes.

    Enjoy your swims this weekend!
    Swim Workouts
  6. Friday workout

    by , September 16th, 2011 at 10:13 AM (Pete's swim blog)
    No drag suit. Pool slightly warmer today but not too bad yet. Keep getting better at this fly stuff. 6 months ago, the first set would have seemed impossible for me. Now, I'm breezing through it with time to rest after each interval.


    500 Warm up

    25 Fly/75 Free - 1:30
    3 x 100 - 1:20 (1:12s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    3 x 100 - 1:20 (1:12s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    75 Fly/25 Free - 1:30
    3 x 100 - 1:20 (1:15s)
    25 Fly/75 Free - 1:30
    50 Fly/50 Free - 1:30
    75 Fly/25 Free - 1:30
    100 Fly - 1:30

    100 Easy

    4 x 75 - 1:20 Fly/Back/Breast
    10 x 75 - 1:15 25K/50Free

    50 Easy

    Three times through:
    * 4 x 50 - 1:00 Descend each round

    200 Cool down

    (4400 Total)
    Swim Workouts
  7. Yesterday's workout 09/15/11

    by , September 16th, 2011 at 09:15 AM (Chowmi's Blog)
    Too busy to blog yesterday! So going backwards, this is Thursday:

    SCM, Baylor Fitness Center noon workout
    Billy Glasstetter on deck

    400 warm up

    Kick Set:
    4 x 100 kick on 2 min
    back; no fins 1:43-1:41

    Main Set:
    2 x 300
    50 fly/50 free
    50 back/50 free
    50 br/50 free

    2 x 200
    25 fly/25 free
    25 back/25 free
    25 br/25 free

    2 x 100 IM
    I did these all back instead: 1:23 and 1:21

    Pull Set:

    2 x 100 easy
    Had my own lane at this point, so made good use of the ability to do fast 25's from a dive; about 5 or so.

    The End
    On Wednesday, I did my vasa for 10 minutes and vasa leg, core, other arm exercises. 1 hour.

    What a relief I must have just been extra tired last weekend. It wasn't easy, but not so hard to get to 10 minutes total on the vasa.
    Not sure if I will workout today or not. Trying to think of what I need to fill in the gaps of the week - sprint? kick? drills? dives? turns? I am thinking a recovery day is worth more than any of those right now.

    About a week until Mesa! I am excited to visit chowsh again. In fact, I got an email my daughter's airlines miles will expire since they've had no activity - they have been flying, but all on my miles so I have to use Helen's miles quick for some flight - maybe back to AZ in Dec for the state meet??? We shall see!
  8. Thursday, Sept. 15, 2011 5:20pm (Round #2)

    by , September 16th, 2011 at 12:31 AM (Fast Food Makes for Fast Swimming!)
    Went to the warm YMCA pool for a second swim tonight. I had about 35-40 minutes to get in a swim while my older daughter was at soccer practice. This was a hauling a** workout pace too (sort of)!

    300 Free
    300 Free Pull

    No rest between:
    3 x 100 Free @ 1:20 (1:10s)
    3 x 100 Free @ 1:15 (1:07/08s)
    2 x 100 Free @ 1:10 (1:07/1:04) was going to do 3, but the 2nd one wore me out.
    Still working on getting back to repeating on the 1:10 interval. It's tough!

    100 EZ

    3 x 75 Free @ 1:05 (:55-:56)
    1 x 25 Fly @ :30 (:15)
    3 x 75 Free @ 1:00 (:53-:54)
    1 x 25 Fly @ :30 (:16)
    3 x 75 Free @ :55 (:49-:51)
    1 x 25 Fly @ :30 (:16)

    50 EZ
    2300 Yards + 3200 Yards from the a.m. = 5500 Yards for the day
  9. Sarasota Y Sharks Masters 5:30 AM Workout -09/16/11

    by , September 15th, 2011 at 01:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 1:40 1:30
    6 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:15
    6 X 50 kick 1:00
    6 X 25 sprint kick :45
    1 X 50 swim

    2 X 100 moderate 1:45
    1 X 50 @ 100% 1:00
    1 X 100 easy 2:00
    4 X 25 sprint :30
    Three rounds, choice.
    Short break between rounds

    4 X 300 4:15
    Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. A Bit of Everything

    by , September 15th, 2011 at 12:44 PM (Year Three: The Road Back)
    Today's workout was a wonderful extravaganza featuring some kicking, pulling, fast swims, drills, and IM. What more could you ask for?!

    Here's what we did:
    400 Warm-Up
    4 x 100 on Drill/Swim by 25s on 2:00
    3 sets:
    - 1 x 225 Pull on 3:30
    - 9 x 25 Stroke on :30 (alternated fly & back with free)
    4 x 100 Kick on 2:00 (middle 50 w/o board)
    6 x 125 on 2:00 (wore fins - did kick, kick, IM w/ 50 kick for last 4)
    100 Cool-Down
    Total Yards - 3400

    I was not planning on wearing fins for the last set of 125s, but my shoulder was really hurting - on the recover of both butterfly and on the pull of freestyle. It's just my left shoulder, but it's really bothering me. One of my teammates said I probably just need to stretch my shoulders more. Not sure if that will do it or not, but I'm being hopeful. Tomorrow, I just plan to take it easy and try to stretch it out in the water. I am racing a Sprint Tri as part of a team on Sunday and I certainly don't want my shoulder to interfere with my swim and affect the team's overall finish. So... easy swims and lots of stretching.... and we'll reassess next week.

    After swimming, I decided (against my earlier decision to take the rest of the week off of spinning until the race is over) to do a jaunty little 10 mile spin (and at a higher level than before). Much to my surprise, I did the entire 10 miles in almost 3 minutes less than my ride earlier in the week. WOW! Hope that wasn't a mistake, but for now I'm really proud of myself.

    My FLOG is still mad at me - says I'm almost a mile behind where I need to be (yes, only a mile, but still...). Here's my question for you, I moved up a spot in my age group and I'm wondering why the gal I just passed hasn't been swimming? She's been at the same distance all week. Is she on vacation? Sick? Injured? Why hasn't she been swimming. Of course, I don't know her from Adam, but hope she's okay. Does anyone else wonder about the others logging their Go the Distance swims? Just curious....

    Enjoy your swims today. It's a beautiful and cool fall day in Indiana. Hope it's as lovely where you are too.
    Swim Workouts
  11. Thursday, 9/15/11

    by , September 15th, 2011 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    Good workout this morning. Even though I didn't feel any soreness when I got up this morning, I was surprised that there still some soreness in my upper arms and shoulders when I started the warmup. Especially at the full extension of each stroke.

    Warm up
    600 - Rotate: 50 Free - 50 drill - 50 bk - 50 scull - 50 brst - 50 drill
    - did 500, got a late start so skipped the last 100 of this
    4 x 100 Reverse IM/2:00 Build each
    - was doing these around 1:35-37
    12 x 50/55 every 3rd fast
    - did each stroke on the fast ones in IM order: fly=39, back=38, breast=49, free=36
    - others were free around 40

    Main Set: Kick no fins
    1 x 400 IM/30sr
    - 8:50 for this
    8 x 50/1:30 Alternate 2 flutter then 2 dolphin - FAST
    - did these odds with board and evens without (on back); flutter with board=55, without= 53, fly with=58, without=60
    1 x 400 flutter with snorkel and board
    - went 7:58, negative split this

    Warm down
    100 easy

    Total: 2800 yards
  12. Morning workout with team

    This morning I swam the TNYA workout at John Jay College. Coach Brad was back on deck, and he always keeps things fun. Here’s what we did:

    800 scy warmup

    3 x broken 900
    1st round: 300 FR @ 4:30, 2 x 150 FR @ 2:15, 3 x 100 FR @ 1:30
    2nd round: 2 x 200 IM @ 3:25, 3 x 100 IM @ 1:40, 4 x 50 IM order @ :55
    3rd round: 3 x 100 FR @ 1:30, 3 x 50 FR @ :60, 3 x 100 FR @ 1:25, 3 x 50 FR @ 1:05 [we descended all of these--I got down to 1:08s and :33s without feeling like I was working too hard]

    One more broken 900 for good measure
    300 pull
    2x thru: 100 K @ 2:00, 4 x 50 K (25 fast/25 easy) @ 1:05

    150 warmdown

    It was an easy-going practice, with companionable lanemates, and a Whole Foods breakfast after. It’s nice to be back swimming with the team again after a hiatus this summer.

    My workout goals right now are a little boring—just be in the water often, and stay healthy and have fun with my training, until my long swim on 10/1.
  13. Thursday, Sept. 15, 2011 5:00am

    by , September 15th, 2011 at 10:59 AM (Fast Food Makes for Fast Swimming!)

    200 Free
    300 Free Pull
    4 x 50 SDK w/ training fins (25 on front, 25 on back) @ 1:00
    100 Free
    200 IM

    1 x 200 Free @ 2:40
    2 x 100 Free @ 1:20
    4 x 50 Free @ :40
    1:00 rest
    1 x 200 Free @ 2:30
    2 x 100 Free @ 1:15
    4 x 50 Free @ :35
    I held roughly a 1:11 per 100 pace in this whole free set. Not too much effort, a little sore from this whole week overall.

    1 x 100 Fly @ :15 rest
    3 x 50 Back @ :10 rest
    1 x 200 (100 Breast/100 Free)
    1:00 rest
    1 x 200 (100 Fly/100 Back) @ :15 rest
    3 x 50 Breast @ :10 rest
    1 x 100 Free

    100 EZ
    3200 Yards
  14. Thursday power hour - 1000 IM and other stuff

    by , September 15th, 2011 at 10:24 AM (Pete's swim blog)
    Pool temp was good while it lasted. They turned the heater on last night and it is up to 84 now. Probably will be 88 on Monday before someone figures out that it was too high and we will spend another week waiting for it to get back to 86. Maybe I'm being pessimistic. Should look on the brighter side of things. No drag suit today. Roger will be gone tomorrow so the power hour got moved up to Thursday.


    500 Warm up

    Dave B's set
    100 - 1:15 (1:05)
    200 - 2:40 (2:30)
    300 - 4:15 (???)
    400 - 6:00 (I did 3 x 25 Stroke/75 free + 100 IM)
    At this point we were 50 seconds ahead of the 1:30 pace so Roger put together a quick set to get the 50 seconds back on the next 1000.

    Roger's set
    10 x 100 - 1:35 50K/50 Swim
    I did all br kick and free through the first five. Switched to 50K/25Stroke/25Free for 6, 7, and 8. Finished 9 and 10 with 50K/50 Stroke
    50 Easy

    Dave M's Set
    3 Times through
    * 200 Fr - 2:20 (2:15, 2:19, 2:17)
    * 100 Fr - 1:40
    1:00 Rest
    100 Kick Timed (IM - 1:37)
    50 Easy
    Dave always comes up with some interesting stuff. The 100 fr was just enough recovery for the next hard 200. Timed kick wasn't too bad but I can go faster. The 200s took a lot out of me. Hard kick probably wasn't the best thing to come before a 1000 IM but we took a 50 easy to recover a bit first.

    My Set
    1000 IM - 15:00 (14:45)
    I've been wanting to do this for a while. We've done enough 1000 yard sets of IM on a 1:30 pace before and I've made it. But I wasn't sure I'd have much left after a 250 fly. I was targeting the first 750 at 11:40 which would leave me enough time to finish 250 free on a 1:20 pace. That meant I'd need to finish the fly at 3:53 and the back at 7:47. Fly was a little behind at 3:55 and back was around 7:50. I touched at 11:35 for the breast stroke and felt pretty good about where I was. But I was pretty tired and knew I couldn't let up because the 1:20 pace isn't a given. Finished at 14:45.

    100 Cool down

    (4700 Total)
    Swim Workouts
  15. Quick updates

    by , September 14th, 2011 at 09:55 PM (Random Nonsense)
    I took a week off after the Waikiki Roughwater, no swimming, no lifting, nothing. Monday started a new "season" for me that will end with the DAM SCM meet in November, I think 65 days from now.

    I think Josh (he splits a lane with me) and I have both been thinking about stepping up the training effort a little more. We hinted around at that Monday when I misread the set and attempted 50s on :35 sans fins on a fins set.*

    Today we actually did talk about it. We discussed working toward 1:15 base near term and 1:10 by Dec. For the main set, there were 10 100s followed by 5 200s, and we agreed to do 1:20s on the 100s and work a little harder on the 200s. We both came in about 1:11 on the first one and Josh said "Ok, Let's just 1:15".**

    I said "ok" but thought "oh f***". We made it no problem, the 1:11 was actually my slowest. I was happy with Monday after a week off and thrilled with today after a few months without serious interval training. Looks like the "working toward" is 1:10s and 1:15s are now just a "making consistent".

    My 65 days season notes:
    - no alcohol during the week
    - 3x/week with the team (3-3.5k)
    - 2x/week 5k Patrick Cantrell workouts (2009 workout board)
    - more fin work both swimming and kicking
    - focus on pacing during every practice 200 (pretty much build by 50)
    - lift/drylands 2-3x/week
    - don't let lifting/drylands impact my swimming too much
    - sub 1:00 100M free
    - sub 2:14 200M free
    - goal times are unshaved, untapered, unrested

    * Main Set Monday:
    - 8x50 on :45
    - 8x50 on :40
    - 8x50 on :35 w/ fins (30s)
    - 4x100 on 1:15 w/fins (1:01s)

    ** Main Set Wednesday:
    - 10x100 on 1:15 (1:11, 1:09x8, 1:08)
    - 200 ez
    - 4x200 on 2:35 (2:21x4)

    Updated September 15th, 2011 at 12:20 PM by qbrain

  16. 5300 in 85 min - 09/14/11

    by , September 14th, 2011 at 09:31 PM (Workout Swimmer)
    I really need to get stronger. Lydia did the 400's straight fly - no wonder she's so good at fly & I'm so terrible. (I know, I know, she's 15 & I'm 50 something! so what.) I asked my kid if fly recovery with the little finger up & hands extended - like the big boys do it! - required more strength than my pathetic fly - he said no. I'm here to tell you, he is wrong. I know that I will get stronger the more fly I do, but I am a little bit impatient. I'm slightly handicapped because of my chronic elbow pain & fear to do weights (because it always exacerabates the elbow pain) but I WILL PERSEVERE!! I hope. . .

    Warmup 400 S, 300 P, 200 K, 100 S
    5 x 200 on 2:50, desc 1-3, 4 mod, 5 fast (I did quite well on these)

    100 easy
    500 kick locomotive
    12 x 25 on :30; drill, 2 x 4-cycle speed play & sprint -
    200 easy
    5 x 400, 1, 3, 5 stroke/free by 25's (#1 was fly, #3 & 5 breast)
    2 & 4 pull, speed play by 50's
    200 cool down

    Total: 5300 SCY
  17. Wed., Sept. 14

    by , September 14th, 2011 at 07:47 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    6 x 50 single arm drill @ 1:00

    4 x 50 burst dolphin kick on belly + cruise @ 1:00

    4 x 30
    backstroke start + burst dolphin kick to 15 + cruise back

    100 EZ

    Lactate Sets:

    Lactate MF Kick:
    12 x 50 best average/start fast @ 1:30 done as:

    4 x 50 double shooter w/MF
    -- high 21, 22, 22, 23
    -- air deprivation got to me on #4; it's hard to stay UW on lactate stuff
    -- I was holding back a teeny bit on the first one so was surprised to see 21 on the clock.
    1:00 rest
    4 x 50 dolphin kick w/MF & board
    -- held 26 high
    -- the MF seems somewhat slower on top of the water than long blade fins. huh.
    1:00 rest
    4 x 50 dolphin kick on back on surface w/MF (only 5 kicks UW)
    -- held mid 26s

    200 EZ

    10 x 25 w/fins @ 1:00 best average
    odds = free
    evens = backstroke kick on back
    --held 12s

    200 EZ

    Total: 2800


    Did not feel quite so hammered after a recovery day and good night's sleep. So I decided to go ahead with the dreaded lactate work, but focused on legs as shoulders were still fatigued. I did decide to lay off the weights until next Monday. Just doing yoga tomorrow -- no extra plyos, parachutes, TRX, or handstands in the yard.

    This reminds me of something one of the bikram instructors says every class: "This will be the hardest 90 minutes of your young life." No. Hard, true, but not like a nasty lactate set. Another thing I've been told that strikes me as odd is that Bikram C. wanted everyone to look to the right or left during the asanas on the floor poses "otherwise everyone would fall in love." I'm thinking -- who would fall in love with a sweat drenched tired yogi? We are not exactly looking fetching during class.

    Oh, I hate it when noodlers try to chat when one is gasping for breath between repeats on a lactate set! I don't want to take that time to educate them about what a monofin is and why I'm using it.

    Here's an article Jazz posted in comments a few days back:

    Updated September 14th, 2011 at 09:13 PM by The Fortress

    Swim Workouts
  18. Wednesday, 9/14/11

    by , September 14th, 2011 at 06:39 PM (A comfort swimmer's guide to easy swimming)
    Felt pretty good today even though there is still a bit of soreness in my lats.

    Warm up
    400 choice w fins
    - alternated free & back by 100's

    Drill Set
    50 scull/50 smooth/25 fast /25 smooth
    50 fist/50 build /25 fast/25 smooth
    50 1-arm/50 strong/25 fast/ 25 smooth
    - did this set with snorkel

    Main Set
    6 x 100 /1:30 free
    - went 1:21-1:23 on these
    6 x 25/45 fast back
    - did odds off the blocks, all with 8-10 sdk before breakout. times were 17-18
    4 x 100/1:25 free descend
    - went 1:21-1:20-1:20-1:18
    4 x 25/50 fast fly
    - did odds off the blocks, all with 8-10 sdk before breakout. times were 16-17
    200 smooth

    600 back, w/fins & paddles ns
    - used catch paddles. went 9:35 for this.

    Warm down
    100 easy

    Total: 3000 yards
  19. Taking it easy

    I was feeling indulgent this morning, so instead of a workout I just did a little stretch-out swim at the Y—shared a lane with one of my friends, but did my own thing:

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

    6 x 50 @ :45, desc. 1-3 and 4-6

    600 warmdown (150s, 150k, 150p, 150s)

    Then I decided to take advantage of the fact that I was at the Y and relax in the sauna. Afterwards I went upstairs for a nice long stretch—about 45 minutes in the stretching room. It felt very luxurious. Cool all the stuff I have time to do when I cut my workout short!

    This afternoon I went to my chiro/ART guy for some work on my neck, and now it feels miraculously pain free. I hadn’t seen him in over a year. Funny thing, as soon as I told him I’d swum a 10k this past weekend, he said “Oh, out at Coney? I heard it was really rough. Have to sight a lot?” Turns out he’d seen another swimmer from the race and she’d given him a full report. It’s a small world sometime, even here in the big city.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/15/11

    by , September 14th, 2011 at 05:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    6 X 50 kick 3 on 1:00 3 on :55

    1 X 100 easy 2:00
    3 x 50 fast 1:15
    Four rounds, all choice.

    1 X 150
    1 X 200
    Four rounds.
    Interval is 2:30 or 2:45 on both distances.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts