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  1. Sarasota Y Sharks Masters 5:30 AM Workout: 11/01/10

    by , October 28th, 2010 at 06:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Two weeks out from the SCM meet.

    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    8 X 50 :50
    Descend the 50's 1-4/5-8

    4 X 200 free 3:15
    Fins optional

    6 X 50 kick 1:15
    1 X 100 easy swim

    8 X 25
    odd: build to race finish
    even: Blocks-sprint 20 yards

    1500 swimmers only:
    14 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout: 10/29/10

    by , October 28th, 2010 at 06:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:15
    4 X 150 2:15
    2 X 100 1:30
    2 X 50 faster :50

    9 X 100 freestyle 1:45
    Descend in sets of 3. Descend only to 80%

    6 X 50 kick 1:15

    8 X 100 2:00
    odd: stroke @ 85/90%
    even: easy free

    6 X 50 1:15
    Choice.
    Swim @ 85/90%

    Easy 75
    1 X 50 from the blocks
    Easy 75

    WARM DOWN: 3 X 50 easy 1:00

    4050Y
    Categories
    Swim Workouts
  3. Thursday, 10/28/10

    by , October 28th, 2010 at 05:17 PM (A comfort swimmer's guide to easy swimming)
    No swim today. Pool closed for maintenance.

    Updated October 29th, 2010 at 12:38 PM by poolraat

    Categories
    Uncategorized
  4. Thu Oct 28th 2010

    by , October 28th, 2010 at 11:47 AM (Ande's Swimming Blog)
    Thu Oct 28th 2010

    Subscribe to Ande's Swimming Blog

    wrote a new [ame="http://www.usms.org/forums/showpost.php?p=228913&postcount=1521"]SFF tip[/ame]

    scy
    whitney Coached
    6:30 to 8:00 dove in 7:37ish
    UT Swim Center div well & main pool
    briefs
    with tenielle & Kevin
    beside chris tyler todd, doug ned, paul & jon

    WARM UP
    3 x 300

    MAIN SET

    5 x 200 fr on 4:00 strong best ave
    went 2:09, 2:06, 2:06, 2:08, 2:05

    assigned 400 easy
    did 100

    5 x 100 k on 2:30
    went 1:10, 1:09, 1:10, 1:09, 1:07

    400 easy

    5 x 50 k on 1:30
    went 32, 31, 31, 31 29

    50 easy
    Categories
    Swim Workouts
  5. Getting out of the "just feel drained" rut

    by , October 28th, 2010 at 08:22 AM (Mixing it up this year)
    I am not coughing as much but seem to be tired more. I am getting more sleep than 3hrs a night. Maybe that is it "I don't need sleep". Right...

    1000 Free as 200 of swim/pull/swim/kick/swim
    8x100@1:30 Free kick w/fins
    200 Breast kick w/brfins
    200 Breast w/brfins & paddles
    6x100@1:30 Free w/paddles & bouy had to force myself to put some effort in here went 1:25, 1:20, 1:18, 1:18, 1:19, 1:18
    200 Free easy

    Total 3000 yards wanted to beat the kids to the showers.
    Categories
    Uncategorized
  6. Wed., Oct. 27

    by , October 27th, 2010 at 10:02 PM (The FAF AFAP Digest)
    P90X Kenpo, 45 minutes

    http://www.beachbody.com/text/produc...pn=18004611535

    I like the Kenpo workout because of its focus on balance and explosive movements. Can't say I was "drenched with sweat" afterward though. Skipped the warm down.

    I meant to hop on my indoor bike for awhile today, because I really think I need more aerobic exercise, but life happened. This time, I was watching what I thought might be Fort Son's last HS race out at Burke Lake, when I got a call from the trainer that Mini Fort was injured again and needed an x-ray. So I dropped Lil Fort at swim practice and made another ER visit. X-ray negative, but volleyball season over. I must say, although I am not the sentimental type at all, I was a bit sad watching Fort Son race ... (His team did advance to regionals though, so he still has one more 5K.) He also sent off his early decision application today. He's all growed up.

    I am still holding out for a dull, mundane day where I am completely healthy and have my real voice.

    A crazy lactate loving friend did and suggested this set today:

    4x 150 swim on 2:40 at 75%, into
    4x 100 swim on 1:50 at 85% into
    4x 50 swim on 1:00 at 90%

    Updated October 27th, 2010 at 11:01 PM by The Fortress

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  7. 10/27/10

    by , October 27th, 2010 at 08:32 PM (The Labours of SwimStud)
    Warm up
    600 FR/BK by 100
    10 x 50 K 1:20
    100 EZ

    Main
    4 x 300 5:30 200 FR/100 Stroke--Weak/Strong x2
    100 EZ

    Race Set
    8 x 50 Black line 50's 1:00
    100 EZ
    8 x 25 from Blocks 1:00

    Kick Set
    500 Fin Kick

    Cool Down
    300
    Categories
    Uncategorized
  8. Bleeder

    by , October 27th, 2010 at 06:53 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Categories
    Uncategorized
  9. Sarasota Y Sharks Masters 5:30 AM Workout -10/27/10

    by , October 27th, 2010 at 05:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have done a lot of fast/hard swimming this week. Today we will go a bit easier.

    SCY
    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    6 X 50 descend 1-3/4-6 :50

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 1:50
    Pull freestyle or swim IM

    10 X 25
    odd: build to race finish
    even: from the blocks/sprint 25

    1 X 400 choice
    Focus on great turns
    OR
    1500 swimmers:
    16 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -10/27/10

    by , October 27th, 2010 at 05:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We have done a lot of fast/hard swimming this week. Today we will go a bit easier.

    SCY
    WARM UP:
    2 X 250 4:00
    3 X 150 2:15
    6 X 50 descend 1-3/4-6 :50

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 1:50
    Pull freestyle or swim IM

    10 X 25
    odd: build to race finish
    even: from the blocks/sprint 25

    1 X 400 choice
    Focus on great turns
    OR
    1500 swimmers:
    16 X 50 1:00
    odd: perfect stroke/easy
    even: race pace

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  11. Wednesday, 10/27/10

    by , October 27th, 2010 at 05:24 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up
    500 Choice
    (did half free & half back)
    12 x 25/30 ds 4 Choice
    (did 1-4 fly, 5-8 back, 9-12 free)

    Kick
    7 x 100
    1-4 build /2:20
    (did these on my back went 1:45Ī for all)
    5-7 desc/2:10
    (Flutter w/board, went 1:48-1:46-1:45)

    Main Set
    1 x 100 smooth Drill/2:00
    (free w/fists - 1:28)
    3 x 50 Swim/45 strong
    (free - 36-38-39)
    1 x 100 smooth Drill/2:00
    (back w/fist - 1:38)
    3 x 50 Swim/55 strong
    (back - 40-41-41)
    1 x 100 smooth Drill/2:00
    (free w/fist - 1:29)
    3 x 50 Swim/1:05 Strong
    (free - 35-36-34)
    1 x 100 smooth Drill/2:00
    back w/fist - 1:35)
    3 x 50 Swim/1:15 strong
    (back - 40-39-38)

    Free Pull
    4 x 200 Free Pull/3:30 - 1 build - 3 ds
    (did 1-3 w/paddles & buoy, went 2:38, 2:35, 2:30, #4 w/buoy only, went 2:40)

    Cool down:
    100 easy free and back

    Total: 3400 yards
    Categories
    Uncategorized
  12. Oct. 27

    by , October 27th, 2010 at 01:34 PM (Keepin Track 2010)
    WU
    200 free drills
    4x50 kick fr w/board

    4x 4x50 @ 60
    Sets as follows (left arm only; right arm only; 25left-25right; 25 swim) all desc 1-4
    50 ez

    200 kick wfins
    100 drill fr

    3x 4x50 str swim @ 50
    R:30 betw sets

    100 WD
    Categories
    Uncategorized
  13. Wed Oct 27th 2010

    by , October 27th, 2010 at 12:39 PM (Ande's Swimming Blog)
    Wed Oct 27th 2010


    Subscribe to Ande's Swimming Blog

    wrote a new [ame="http://www.usms.org/forums/showpost.php?p=228913&postcount=1521"]SFF tip[/ame]


    scy
    whitney Coached
    7:30 to 9:00 dove in 7:39ish
    UT Swim Center div well
    briefs
    with mike & amy
    beside chris tyler max & marcio

    WARM UP
    3 x 200 fr 100 IM

    MAIN SET
    800 fr IM

    assigned 800 fr IM
    did 8 x 50

    4 x 50 fl bk
    3 x 50 bk br
    2 x 50 br fr
    1 x 50 fr

    assigned 500 fr
    did 5 x 50 fr with 6 SDKs off each wall

    10 x 50
    odds 50 fast on 1:00
    evens 50 fr easy
    went 26 fl, 27 bk 33 br

    skipped 500 fr
    Categories
    Swim Workouts
  14. 10/27 Practice

    by , October 27th, 2010 at 12:33 PM (Random Nonsense)
    Warm up
    - 200 swim
    - 150 drill/swim/drill
    - 200 kick w/fins
    - 150 drill/swim/drill
    Transition
    - 4x150 odd free, even back/breast/free on :20 rest
    Main Set
    - 400 swim
    - 5x150 on 2:00 just make
    - 400 swim
    - 5x150 on 2:00 just make
    Cool down
    - 200 back ez

    Easy aerobic <yawn>. I would have been happy with this next week, but this seems a waste 2 days before a meet. I was just too dumb at 4:50 to come up with my own sets.
    Categories
    Uncategorized
  15. Did I wake up and swim?

    by , October 27th, 2010 at 08:29 AM (Mixing it up this year)
    Yes I did but did I swim anything worth writing about? Not really. Felt like I just could not move in the water, just a slow sluggish floater.

    10x100@2:00 Free 1/2pull 1/2kick w/board this was actually not bad holding between 1:47 and 1:50 my saving grace of practice
    500 Free kick w/fins
    5x200@3:30 pull w/paddles as 100fr/100bk could not get moving on these today was hovering around 3 minutes on all of them
    500 Free broken 1,2,3,4,1,2,3,1,2,1

    Total 3000 yards
    Categories
    Uncategorized
  16. Drylands + Swim, Tues., Oct. 26

    by , October 26th, 2010 at 06:22 PM (The FAF AFAP Digest)
    Drylands:

    broomstick twists, 25
    windshield wipers, 2 x 25
    flutter kicks in streamline on back on bosu, 2 x 50
    skull crushers, 50 x 1 x 10, 60 x 1 x 10
    goblet squats, 60 x 2 x 15
    iso lateral hi row, some singles, 160 x 1 x 5, 180 x 1 x 5, 200 x 2 x 5
    knee tuck jumps, 10
    med ball floor slams, 2 x 10
    rock star jumps, 10
    box jumps, 10
    elevated push ups, 2 x 10
    power wheel roll outs, 25


    Yoga:

    yoga and stretching for 25 minutes


    Swim/SCY/Solo:

    Just did a basic aerobic workout:

    Warm up:

    750 various

    Main Sets:

    10 x 50 @ 1:00
    odds = single arm fly
    evens = breast pull w/buoy

    10 x 50, hypoxic w/fins @ 1:00
    done as 25 UW shooter on back + open turn + 25 free no breather or 1 breather (5 each)

    10 x 100 kick w/fins @ 1:30
    odds = backstroke kick
    evens = dolphin kick w/board

    100 EZ

    Total: 2850

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


    Commentary:

    Still not back to normal, but not coughing during the night seems to have a salutary effect on my daytime energy levels. So I made it to both the gym and the pool today. Need to check my workout file to identify some good workouts for the rest of the week. I also need to decide on meets soon to focus my training somewhat. With Mini Fort not swimming USAS, those meets aren't nearly as appealing to me.

    Article on P90X:

    http://www.theledger.com/article/20101025/NEWS/10255026

    Updated October 26th, 2010 at 08:43 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  17. Sarasota Y Sharks Masters 5:30 AM workout 10/27/10

    by , October 26th, 2010 at 06:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 200 3:15
    5 X 100 1:30
    6 X 50 descend 1-3/4-6 :50

    12 X 25 :30

    3 X 100 kick 2:10
    6 X 50 kick 1:00

    1 X 100 easy swim

    2 x 25 build to fast :45
    1 X 50 @ 100% 1:00
    1 X 50 easy 1:00
    4 X 25 build to fast :45
    1 X 100 @ 100% 2:00
    1 X 50 easy 1:00
    8 X 25 build to fast :45
    1 X 200 fast -
    1 X 100 easy -

    20 X 25 :40
    Sprint 20 yards/no breath
    Break 1 minute after 10.

    WARM DOWN: 4 X 50 easy 1:00


    4000Y
    Categories
    Swim Workouts
  18. Tuesday, 10/26/10

    by , October 26th, 2010 at 05:36 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm - up
    With Fins:
    300 Swim - 200 IM Drill - 100 Kick
    (Back and free on the 300, did 1 arm drill for fly-back-free, breast-pull w/dolphin)
    No Fins:
    4 x 50/:50 build
    (free-was going 36-37)
    4 x 50/1:00 - 15 fast - 20 easy - 15 fast
    (back-was going 42-43)

    Main Set
    4 x 100/2:00 25 kick/25 drill/50 swim IMO
    (fly-1:30, back-1:36, breast-1:55, free-1:30)
    1 x 500 Swim Free with snorkel, fins and paddles, holding STRONG, consistent pace
    (snorkel was leaking bad so took it off after 150. not sure of time maybe 6:30)
    4 x 100 Swim Free/2:00 very strong pace
    (went 1:17, 1:15, 1:15, 1:15)

    swam easy 100 free

    Second Set
    Two Sets of:
    100 Back - Negative split (90% - 95%)
    (went 1:17, 1:18)
    100 (25 easy/25 kick/25 build/25 easy)

    Cool down
    100 easy free and back

    Total: 2900 yards

    Updated October 26th, 2010 at 06:47 PM by poolraat

    Categories
    Uncategorized
  19. My fly is soo.. Weak!

    200 CHOICE
    ROUGHLY 15 MIN. OF BREASTSTROKE WORK

    300 MIX UP

    350 IM (50FL,125BK,125BR,50) W/15
    3 X 100 FR W/10
    400 IM (75FL.125BK,125BR,75FR) W/15
    400 FR
    450 IM (100FL,125BK,125BR,100FR) W/15
    5 X 100 FR W/10
    500 IM (100FL,150BK,150BR,100FR) W/15
    600 FR PULL

    200 W/D

    Main set at about 80%

    I am sure that it didn't look pretty from the pool deck but I felt good throughout this set.

    I really need to work on my fly and breast. My conditioning is coming along but I use so much energy during the fly that the rest of my IM really suffers.

    I think I have some untapped IM talent within this old IMer wannabe body.

    WHEN THE LEGS GO, THE BODY IS SURE TO FOLLOW.
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  20. Still pretty scary

    This morning I swam up at Riverbank with a swim buddy who is a fast distance freestyler. I adapted her monster main set to slightly less monstrous proportions for myself. Hereís what I did:

    800 lcm warmup

    500 FR, 400 IM
    400 FR, 300 IM, 400 FR
    300 FR, 200 IM, 300 FR
    200 FR, 100 IM, 200 FR

    600 warmdown/play

    The swims in each line were on the same interval, so I got more rest on the IMs as we went down the ladder. I worked the FRs, and did the IMs as easy as the interval allowed. I was getting pretty draggy by the end, even with the extra restóat 3300m, this was a longer set than Iím accustomed to doing. But it was a good basic endurance workout, which is what I was looking for today, and it was definitely nice to have someone to swim it with.

    It was warm enough after the workout to go out to my favorite stretching place behind the pool, overlooking the Hudson. I had a nice long stretching session, which my legs especially needed after ballet class last night. I hadnít been to class in a while. It was a joy to be back at the barre, and Iím determined to make it a regular part of my week for the rest of the fall.
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