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  1. It's Friday...aka IM Day!

    by , March 11th, 2011 at 11:38 AM (Year Three: The Road Back)
    So... I went into today knowing that it was an IM-focused workout. I also went into today knowing that I have not swam anything IM without fins in the last two weeks... owing to my muscle issues. So... that made for an interesting morning. Here's what we did (in theory):

    400 Warm-Up
    1 x 400 Reverse IM on 7:00
    4 sets:
    - 3 x 25 Fly on :40
    - 2 x 50 Back on 1:00
    - 1 x 75 Breast on 1:30
    8 x 50 Kick on back on 1:00
    5 x 200 on 3:30 (odd: IM, even: free)
    1 x 300 Cool-Down
    Total Yards: 3500

    Here's where my reality differed from the above practice (and my notes on how the rest went).

    1. The 400 Reverse IM was nasty... I did it all without fins, but ended up swimming each 100 of stroke as 25 stroke/25 free/25 stroke/25 free. I also went out (on the free) kind of slow to try to have something left for the fly's. Just happy to actually "make" it.

    2. Did all the 3x25 fly without fins. Made slight adjustments per coach's comments - especially about focusing on being smooth during breathing strokes - and got stronger as these 25s went on.

    3. 1 x 75 breast weren't happening. Breaststroke is by far my most challenging stroke (and one I only swim competitively for the 100IM). Also, too much breaststroke kick (which still leaves me going nowhere) hurts my knee. So, I swam these 75s as 25 free/25 breast/25 free.

    4. 8 x 50 Kick on back. I did these as dolphin kicks - really pushed them hard. Did the 50s on :40-:42 w/ fins and could really feel my stomach muscles aching by the end.

    5. 5 x 200 set. I was just dead by this point. I ended up swimming these as: 1x200 IM, 1x200 free, 1x200 pull, 1x200 kick, 1x200 fast IM w/ fins.

    I did a 200 cool-down and then took some block start practice. All in all, the starts went okay. I only leg flopped on one - and remembered to keep my head down. They felt pretty good.

    Two sets of parents are coming to town this weekend for my daughter's 14th birthday. E-gads! 14 already.... Ours will be a busy (if not completely insane) house - and slipping out for my Saturday morning swim will be crucial for my overall sanity...

    Enjoy your weekend and happy swimming!
    Categories
    Swim Workouts
  2. Getting older is fun!

    (at least when it happens to other people . . . )

    Today was my friend John’s 36th birthday, so four of us met up at Riverbank this morning during lap swim to do the following workout, which featured 36 100s of various speeds and strokes.

    1000 lcm warmup

    36 x 100
    1 x 100 FR @ 1:35, 1 x 100 FR @ 1:30, 1 x 100 FR @ 1:25
    2 x 100 FR @ 1:35, 2 x 100 FR @ 1:30, 2 x 100 FR @ 1:25
    3 x 100 FR @ 1:35, 3 x 100 FR @ 1:30, 3 x 100 FR @ 1:25
    [That was the official version of the first half of the set—one other swimmer and I adapted it by doing the odds as 50s and evens as 100s within each group of 1:30s and 1:25s. That made the set very pleasant for me, and kept everyone in the lane on the same interval, although starting from opposite ends occasionally.]
    3:00 or so rest
    1 x 100 FR, 1 x (50 FR / 50 ST), 1 x 100 ST
    2 x 100 FR, 2 x (50 FR / 50 ST), 2 x 100 ST
    3 x 100 FR, 3 x (50 FR / 50 ST), 3 x 100 ST
    [The adapted version that the pokier half of our lane did featured intervals about 10 sec. slower than our lanemates, with every 6th 100 dropped—ie, we swam 5 on a civilized interval, waited for the fast swimmers to lap us, then started over again. That made just 15 100s rather than 18, plus 14 out of 18 from the first half of the set. My swim buddy Hannah claimed that made us just 29 years old today—I like her reasoning! I was only 6½ on John’s birthday set this time last year.]

    600 warmdown

    We had birthday hats, which stayed on fine as long as you placed them towards the back of your head, and didn’t breathe:






    (Actually, backstroke with the hats placed on the forehead probably worked best, although the hats eventually got soggy whatever you did.)

    It was a fun morning, topped off with a post-workout birthday brownie. Hurray for birthdays!
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  3. FAST FRI Mar 11th, 2011

    by , March 11th, 2011 at 10:50 AM (Ande's Swimming Blog)
    FAST FRI Mar 11th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney went to TAGS so
    Chris Coached
    UT, SCY main pool, center course (blocks)
    5:30 to 7:00, dove in on time
    trained with Angie & Pat Evoe
    beside Tyler, Marcio, Nate, Ned, Kristyne, & Beth
    wore FS PRO legs


    WARM UP
    board said swim easy choice, stop at 5:50
    I did 50's fr on :50


    Main SET:

    30 x 50 on 1:30
    odds fast from a dive
    evens easy
    I moved over to lane 2 so I could dive in beside Tyler, did the fast ones freestyle
    4 - 6 SDKs off dive
    25 2 beat kick 25 6 beat kick
    held 23 - 25's


    20 x 25 on 1:00
    odds fast from a dive
    evens easy
    did them SDK
    held 10's

    chris timed my last fast one
    roll start
    went 10.2

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    Categories
    Swim Workouts
  4. Friday, March 11, 2011 5:00am & Seattle Meet Info

    by , March 11th, 2011 at 10:10 AM (Fast Food Makes for Fast Swimming!)
    This morning I just got in and swam about 2000 yards of nice n easy stuff. The last 500 of it I did 10 x 50 Free working on extending my SDK off the wall to the halfway point. I may implement this on my meet tomorrow in the 100 Free to become Phelps-ish (at least in spirit).

    I attached a copy of the heat sheet for tomorrow's meet at Seattle University. I'm swimming the 1000 Free, 100 Fly, 200 Free, 100 Free, and 200 IM. I have some good races in all of them, which is a very nice challenge.
    Attached Thumbnails Attached Files
  5. MATT Friday Workout

    by , March 11th, 2011 at 09:07 AM (Pete's swim blog)
    SCY

    400 Warm up

    4 x 100 - 1:30
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to fly
    100 Easy

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to back
    50 Easy

    4 x 100 - 1:20
    4 x 100 - 1:40 (1st 25 Kick/4th 25 kick/1st 50 kick/2nd 50 kick)
    4 x 75 - 1:10 convert free to breast
    100 Easy

    4 x 100 - 1:15

    300 Cool Down

    (4650 Total)

    Missed the second and third 100s on 1:15 by a second or two. Dug deep and made the last one on 1:15. Struggled a bit converting the 75s to fly. 50 fly/25 free was no problem but somewhere in there, I just ran out of gas.
    Categories
    Swim Workouts
  6. Thirsty Thursday

    by , March 11th, 2011 at 08:42 AM (Swimming, Life, and Other Stuff!)
    I didn't go to post swimming "thirsty Thursday". I would love to go but I have a hard time going out on a school night post workout and making it through my day on Friday. I really do admire my friends who have the strength to do it!

    My freestyle is getting better. I've been doing less yardage but feel shot in the shoulders and torso. I believe I've improved my catch so I'm pushing more water hence the fatigue!!!!

    **800 easy warm-up mixed swim
    **4 X 25 free @ :25
    **4 X 50 Free @ :50 interval (all at :40)
    **8 X 100 Free done in 2 groups of 4 with no break descending) 2:00/ 1:50/ 1:40 X2 (all done 1:23-1:25)
    **8 X 50 Descending--1;00/ :55/ :50/ :45/ :40/ :50/ ;55 (between ;40-:42)
    **2 X 200 Free @ 3:30 interval (2:55/ 2:53)
    **300 easy mixed cool-down swim

    3,000 scy

    I am trying to decide if i should go to a little meet tomorrow in Kendalville. I sort of want to swim but I have an all day meditation retreat on Sunday and I should use Saturday to get myself organized for next week. I'm just going to wake up tomorrow and decide at the spur of the moment!
    **8 X
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  7. Thursday, 3/10/11

    by , March 11th, 2011 at 12:12 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm – up: (1200)
    400 Mixer
    - did 200 free/back swim, 200 pull w/p&b
    4 x 75/1:10 Build
    - all free
    6 x 50/50 ds 3
    - 1-3 back, 4-6 free
    8 x 25/30 IM order

    Swim (1500)
    4 x 100/1:45 ds
    - free, 1:20->1:18
    8 x 25/40 Fast
    - all free, around 16
    3 x 100/1:40 ds
    - free, 1:22->1:20
    6 x 25/45 Fast
    - all free, around 16
    2 x 100/1:35 ds
    - free, 1:25->1:25
    4 x 25/50 Fast
    - all back, under 20
    1 x 100/1:30 build
    - free, 1:25
    2 x 25/55 Fast
    - fly, 19, 17

    Kicks (900)
    Fins: Kick 10 x 50/1:00 Very Strong
    - all flutter: 1-5 w/snorkel & board, 6-10 on back, times 37-40
    No Fins: Kick 8 x 50/1:15 Very Strong
    - all flutter: 1-4 w/snorkel & board, 5-8 on back, times 53-55

    Cool down
    200 easy free & back


    Total: 3800 yards
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  8. It's an uphill battle!

    by , March 10th, 2011 at 09:50 PM (Trying to Train Smarter, Not Just Harder)
    300 warm-up
    9 x 100 (3 on 1:30; 3 on 1:25; 3 on 1:20)
    Four times thru:
    200 on 2:40
    150 kick/swim/kick by 50's
    100 on 1:20
    50 ez stroke on 2:00


    Total: 3200



    My husband thinks I should change my GTD goal. I am loathe to do this. I'm less than 20 miles behind where I should be, but I am whittling it down bit by bit & I personally think that I might be able to get in a ton more yardage once I'm more used to swimming 5-6 times a week. I know that I have to do 4200 four times a week to get in 500 miles (no vacations!! no tapering!) -- I just think once I am able to get in 4200 four times a week, that I'll actually be able to eventually put in perhaps 6-7000 on a Saturday every now and then. Maybe even a couple of 10,000 yard/meter workouts. Or do doubles -- especially during the summer when it's LC even in the afternoons. Perhaps this goal is too lofty for someone who has to work (in the office) as much as I do. I'm not even sure why I picked 500 miles (nice round number?) Wonder what other people my age & speed are planning? Hmmmm.
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  9. Thursday, March 10

    by , March 10th, 2011 at 09:26 PM (Keepin Track 2010)
    600 WU
    8x25 drill (4 BR, 4FR)
    2x100IM kick choice with or without flips

    HQ
    2x100 SPEC on 3' (1:14, 1:15)
    2x100 FR on 3' (1:00, 1:01)
    2x4x50 IM order on 2' :34BR, :27FR
    8x25 broken 200 IM order with fins on :45

    easy 100

    Kick 4x50 SPEC with 10 sec rest
    SPEC swim 200,150,100,50 with 10 sec rest between
    3x(2x25, on :30 rest :30)

    200 WD
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  10. Swimming with Skippy

    by , March 10th, 2011 at 09:02 PM (Mixing it up this year)
    Went to practice at Dynamo this morning and shared with Skippy. Good workout. Glad the day went the way it did because we could have ended up stuck inthe traffic mess instead of trying to figure a way around it in time.

    Truck accident leaving dead chickens on the highway closed down I75 today just south of the Tennessee line.

    400 Free
    8x50@1:00 Free drill high elbow delay
    4x[1x50@:10R IM order
    ....[1x75@:10R Free push
    9x100@1:30 Free every 3rd one Back w/paddles & bouy
    1x100@1:30 Free
    2x100@1:25 Free
    1x100@1:30 Free
    2x100@1:20 Free
    1x100@1:30 Free
    2x100@1:20 Free
    100 Free to get heart rate down
    5x100@2:00 Fly as 25rt arm/25lt arm/25 kick/25 fast w/fins
    3x100@:10 Free easy

    Total 4000 yards
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  11. CNS Speedplay w/Speedo, Thursday, March 10

    by , March 10th, 2011 at 07:27 PM (The FAF AFAP Digest)
    Swim w/Speedo @ Oak Marr:

    Warm up:

    600 various

    Transition:

    15 x 50 drill/kick mix w/fins @ 1:00/1:15
    1-5 = belly shooter + backstroke hesitation
    6-10 = Lochte single arm fly
    11-15 = backstroke hesitation + belly shooter

    Speedplay:

    5 x 50 "torque" drills @ 1:45

    Speedo showed me the "torque" drill, a ballistic drill designed to fire up the fast twitch muscles.

    In this vid, @ about :54, you can see the drill done as a fast underwater pull only. http://www.floswimming.org/videos/co...tennessee-toys. We used an over the water recovery with one or both arms. It's no easy thing to go from completely prone and still to an AFAP stroke. Slightly hard on the shoulders, but worthwhile. I like the version shown in the video, where the swimmer does a fast underwater pull using both a dorkle and pull buoy.

    50 EZ

    8 x 25 @ 1:00
    12.5 drag races from mid pool
    12.5 EZ
    -- 3 free, 2 back, 2 breast, 1 shooter

    drag race = start prone mid-pool, head at one of the lines on the bottom, AFAP to the wall. It's very different from a burst where you have a push off instead of a completely dead start.

    100 EZ

    2 x through, no fins:

    25 EZ
    10 seconds AFAP vertical dolphin kick
    25 WZ
    burst dolphin kick shooter to 15 + cruise
    25 EZ

    50 EZ

    Total: 2250


    Stretching/Yoga, 30 minutes

    Got it in!

    I read through the stretches in Dara Torre's new book. There's one I really like called the QL-Core Twist. I've done a variation of this for years, but I like her version:

    QL-Core Twist:

    http://swimming.about.com/od/famouss...th-Fitness.htm

    Sit on the floor with your right leg bend, heel toward your crotch. Take your left leg out at about 45 degrees, bending your knee slightly so it's about 4 to 5 inches off the floor.
    Drop your left arm down torward the inside of your left leg, trying to get your shoulder as close to the knee as possible. Keep your arm externally rotated (thumbs up), and grab your toes, ankle, or calf (whatever you can). Place your right hand behind your head as if you're hanging out at the beach. Contract your body forward as if doing a crunch, and try to get your right elbow to touch the ground. Push your left arm/ shoulder against your left knee and your left knee against your arm (so it stays straight up and doesn't rotate outward), and open your body up toward the ceiling.


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

    Commentary:

    Whew, I'm pretty tired from so little yardage. But that was a fun little practice. Love the crazy innovative speed drills (and lack of tedium ).

    I encourage everyone to watch the Lady Vols/Floswimming link. There is some really good stuff there, including some interesting TRX exercises and a fly + med ball drill @ 6:45 that I will definitely try.

    Speedo left abruptly after the drag races with no warm down. He mumbled something quickly about not wanting to warm down/swim slowly to erase the CNS work he'd done sprinting. Is this a real phenomenon? Or did he just have to scoot back to work quickly?

    I am a total FLOG failure. I see I haven't put in anything since Monday. When I taper, my # of swims goes up and my kicking yardage goes way down. Guess that's normal.

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


    Garrett Weber-Gale's Nutrition for Performance Series:

    http://www.youtube.com/watch?v=ND-dG...embedded#at=11

    Emergence of the "Bike Cafe":

    http://www.msnbc.msn.com/id/41953889...active_travel/

    Interesting note about whether diet can obviate the need for supplements:

    http://www.self.com/fooddiet/blogs/n...-daily-ne.html

    Updated March 10th, 2011 at 09:37 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/11/11

    by , March 10th, 2011 at 03:48 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40 1:30
    1 X 250 4:20 3:45
    Three times. Round 1 intervals left, 2&3 right.

    1 X 200 kick -

    8 X 25 sprint kick :45
    1 X 100 easy swim -

    1 X 100 50 stroke/50 free 2:00
    4 X 50 stroke 1:15
    Choice. Short break after 2 rounds.

    14 X 100 free
    4 on 1:25
    5 on 1:20
    5 on 1:15

    OR 1:35 1:30 1:25

    WARM DOWN: 4 X 50 easy 1:00

    5250Y
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/10/11

    by , March 10th, 2011 at 03:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 300 5:00 4:30
    4 X 75 1:15 1:10
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 easy swim 2:00
    6 X 50 kick 1:00
    1 X 100 easy swim -

    1 X 500 variable speed
    25 easy-25 fast-50 easy-50 fast-75 easy-75 fast-100 easy-100 fast

    2 X 100 moderate/easy 2:00
    Rest 1 minute
    1 X 100 @100% choice
    Short break, then repeat.

    1 X 1000 pull
    Negative split

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  14. Thu Mar 10th, 2011, attempted a 75 no breather

    by , March 10th, 2011 at 02:37 PM (Ande's Swimming Blog)
    Thu Mar 10th, 2011

    women's 2011 Div NCAA's are
    Wed - Sat
    we have no masters practice on those days
    need to make other arrangements

    Subscribe to Ande's Swimming Blog

    WEIGHTS at world gym before practice

    Whitney Coached
    UT, SCY diving well & main pool center course
    6:30 to 8:00, dove in on time
    trained with Chris, Todd, ritchie
    beside Max, Larry, Pat, Kelly, & Sharon
    wore worn out FS PRO jammer

    WARM UP
    started in diving well
    200 100k 200 100

    Main SET:

    drop down 50 set
    start at 1:00
    drop interval by 1 sec per 50
    till you fail
    made it to 30 & stopped

    repeated yesterday's set
    4 x 100 fr on 1:10 right into
    3 x 100 Im on 1:20 right into
    2 x 100 fr on 1:05

    50 easy

    50 bk fast
    GO start
    whitney timed
    went too deep on start
    went 26.0

    50 easy

    4 x 125 on 1:25
    made them

    skipped 4 x 125's on 1:20
    which is a 500 on 5:20
    thought about resting some then doing one but whitney assigned
    8 x 50 breath control
    1) 7 breaths,
    2) 6 ...
    1) 0 breaths
    did them down to #2, but didn't like the pace my lane mates choose
    so I rested a few minutes then did a

    75 fr from a push, no breath
    pushed off hard and glided far, swam smooth & easy
    felt great at the 25, fine at the 50, & started feeling uncomfortable in the last 10 yards
    but made it, never tried one before
    I'm pretty sure I can make a 100 no breather
    if, before attempting, I rest longer & do some deep breathing

    50 easy

    25 fr FAST
    whitney timed
    wore my old FS pro jammer
    roll start off bulkhead
    (bulkhead isn't as high as the blocks)
    went 9.7

    need to keep working on fast fr & fast flutter kicking

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
  15. Feeling Sluggish...

    by , March 10th, 2011 at 12:19 PM (Year Three: The Road Back)
    I hate days like today. From the warm-up throughout the entire practice, I just felt sluggish - like I didn't have another gear to rev up to. I find myself wanting to push (since state is now only two weeks away), but afraid that I'll push too hard and re-pull my side/back muscle that has been giving me fits for the past two weeks.

    What really confuses me is that while I feel utterly sluggish, I was still holding :38s on the 50 free's and 1:25s on the 100 free's. I even managed to squeak out a 1:14 (AMAZING! ) on the final 5x100 set. Yet, throughout the entire thing, I felt sluggish, tired, and like my legs were gone. It's crazy. When I have days like this, I can't even figure out what I should be working on / modifying to improve my speed. As for my sluggishness today, I don't know what to think - or how to get over this... other than, don't panic... tomorrow will be better. Anyway, here's what we did this morning...

    400 Warm-Up
    8 x 75 on 1:30 (odd: IM order, even: kick)
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 4 x 50 Free on 1:00 even pace (held :38s-:40s)
    3 x 100 Free on 1:40, 1>3 (1:25, 1:25, 1:22)
    5 x 100 Fast Free on 2:00 (1:20, 1:18, 1:22, 1:16, 1:14)
    1 x 550 Kick on 9:00
    8 x 50 Drill/Swim Cool-Down
    Total Yards - 3550

    I don't think I've ever gone a 1:14 from a push before on a 100, so I was thrilled (it felt fast, just nasty). What I tried to work on today were my flip turns. I have been twisting as I come off the wall (so I come off on my side) and when I do this, I forget to dolphin kick underwater. Since my side/back issue, my training partner suggested that I flip straight over (since the twisting was hurting) and come off the wall on my back.. twisting once off the wall and streamlined. This seems to work better, since I found myself dolphin kicking without even having to think about it. Of course, when I didn't focus on my turn and twisted on the wall, I realized that the dolphin kick didn't happen. Maybe that's why my 100's were faster even though the swimming part felt yukky. I'm going to keep working on these straighter turns - utilizing the dolphin kick - and see where that gets me.

    Tomorrow is a fun-filled IM day. Should be interesting. Stay tuned...

    Happy swimming!
    Categories
    Swim Workouts
  16. Me and my lunchbox*



    * The lunchbox reference

    The pictures from my last post were of Barbados, and that was the first time I swam any serious yardage open water. It was a easy test to determine if I hated open water swimming or not.

    The ultimate goal is this in September



    The general plan between now and September is this:
    - regular team practices (~3-3.5k) MWF
    - 2-3 solo practices building the shoulders back to 5km tolerance
    - get a couple 2-3k ocean swims off Isla Verde, San Juan, PR in May
    - starting June, 1 hour outdoor swims Saturday (sun and warm water training), 2 hour indoor swims Sundays

    I am not giving up on the breaking 50 and 1:50 in the 100 and 200 free, but I am not interested in swimming at Mesa, so my scy season is over and I am not much of an LCM swimmer, so this should keep me interested in showing up at practice.

    There is an idea fermenting in my head about training that might aide with maintaining short term motivation and long term goal achievement, but it isn't ready to be poured out of my head just quite yet.
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  17. Thursday, March 10, 2011 5:00am

    by , March 10th, 2011 at 10:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    200 Pull
    200 IM Drill

    2 Times Thru:
    4 x 100s (first time 1:30, second 1:25)
    --25 Fly, 75 Free
    --50 Fly, 50 Free
    --75 Fly, 25 Free
    --100 Fly
    100 Backstroke stretch out @ 2:00
    100 Kick on back

    600 Free Pull

    4 x 25 Fly @ :30
    100EZ
    -------------
    2600 Yards
  18. Wednesday, 3/9/11

    by , March 10th, 2011 at 09:43 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    Recovery day

    Warm up (800)
    4 x 100/1:40 Build free
    200 IM Kick
    4 x 50/55 desc back

    Main Set:
    Free or Back Swim with Fins:
    12 x 100/1:45
    on free 85y Free/15y Fly
    - did odds back, evens free
    - 1:30± for back, 1:25± for free

    Kick Flutter/Dolphin
    5 x 100/10 - 15sr
    100 Choice
    - flutter w/board and snorkel, no fins, 2:00
    100 12 kicks on front - R side - L side - Back
    - w/fins, about 1/2 length for each position, 2:00
    100 Choice
    - flutter on back, no fins, 1:55
    100 Under water
    - did as 4x25 on 40 alt on belly and back, was coming up at the flags
    100 Choice
    - w/snorkel, on side switch side each length, no fins, 2:00

    Cool down
    300 as 150 free/150 back


    Total: 2800 yards
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  19. MATT Thursday Workout

    by , March 10th, 2011 at 08:59 AM (Pete's swim blog)
    SCY

    400 Warm up
    200 Free

    200 IM - 3:15 / 200 IM Kick - 3:45
    200 IM - 3:10 / 200 IM Kick - 3:40
    200 IM - 3:05 / 200 IM Kick - 3:35
    200 IM - 3:00 / 200 IM Kick - 3:30
    100 Easy

    200 IM - 2:55 / 200 IM Kick - 3:25
    200 IM - 2:50 / 200 IM Kick - 3:20
    200 IM - 2:45 / 200 IM Kick - 3:15
    200 IM - 2:40 / 200 IM Kick - 3:10
    100 Easy

    200 IM Timed (2:40)

    100 Cool Down

    (4300 Total)

    Made 5 200 IM's before I had to start substituting stroke for free. That's the deepest I've gone into this set with a drag suit. 200 Timed felt good.
    Categories
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  20. Night and day

    That’s both when my workouts were, and how different they were today.

    This morning I swam at Riverbank State Park pool with a swim buddy. Here’s what I did:

    900 lcm warmup

    8 x 150 @ :10 rest, odds FR/ST/FR IM order, evens FR/K/FR

    5 x 400 @ :20-:30 rest, building within each 400 by doing 75ez/25fast/50ez/50fast/25ez/75fast/100fast [On the odd 400s I swam the ez portions with 2-beat kicking and fast portions with 6-beat kicking; on the evens I just focused on increasing turnover on the fast sections]

    400 IM kick
    400 IM kick/swim by 50

    300 pull + warmdown

    The first of those 400s seemed hard, but after that I just zoned out and ended up enjoying them. It was a fairly busy day at the pool, and when we have others in the lane I really appreciate how gentle in the water my workout partner swims—if my head’s turned to breathe I sometimes don’t even notice when she passes by in the other direction. Some other swimmers are hard to miss—they just seem angry at the water whenever they’re swimming, and practically create tidal waves all around themselves. Once I started noticing this I tried to swim as quietly as I could, and found it a fun challenge.

    Then tonight I went to TNYA’s first Wednesday night “competition focused” workout. This is to be a weekly thing while the team is preparing for IGLA this summer. We had a short warmup, then got a choice of 3 different sets: 10 x 50 @ 6:00, 8 x 100 @ 8:00, or 5 x 200 @ 12:00. I chose the 50s, but planned to do just 6 or 8 of them. I ended up doing 5, which seemed plenty, plus an extra dive or two, so my workout looked like this:

    400 scy warmup

    4 x 100 build @ :10 rest

    5 x 50 FR from blocks @ 6:00 [went 28-30s, and swam 100 or 150 warmdown between each]

    2 dives with feedback

    400 warmdown

    I think the format for this workout will be the same every week, with 2 coaches on deck to give feedback and get times for everyone. I plan to go every other week or every third week, and will have to plan ahead as to which of the options I want to do and how I want to shape. Tonight my goal was simply to get in some practice dives before this weekend's meet, so I was glad to do that.
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