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  1. Recovery Day... Not So Much

    by , September 17th, 2011 at 06:48 PM (Year Three: The Road Back)
    Well, the point of swimming today was to simply swim out the tightness in my shoulders and feel good and rested going into tomorrow's race. That was the goal.... not exactly what happened.

    It started out simply enough - with a 500 Warm-up and then 10x50 Drill/Swims on :55. The team usually does the drill/swims on 1:00, but I find that doing them on the :55 helps me keep track of where I am. For whatever reason, it's easier for me to remember when to go than what number of the set I'm on. Go figure....

    So then, I decided I was going to do a simple 2000 easy swim the whole way. That was the plan. The first almost-500 felt so awful that I was debating simply quitting at that point, but at about the 450, I started to feel the rhythm that I wanted, so I told myself to swim in that rhythm until 1000 yards. And then I just kept going.... except that nearing 1500, my hip started to feel tight and my calf was in danger of cramping. That finally got through to me that I was not "easy" swimming. I stopped at 1500 and did an easy pull - that was actually easy - and then a nice long kick/back w/ fins cool-down. Then, I sat in the hot tub at the Y with the jets on my achy parts for a little while. Here's the shocker of the day.... I did the 1500 in 20:44. WHAT?! It felt nasty slow and I was shocked when I stopped my timer at the end. I keep trying to think back and see if I miscounted, but I really don't think I did. Still hoping tomorrow's swim feel as good as Friday's and is as fast as today's!

    Shout out to my oldest daughter. She ran another cross country meet with the varsity squad at the high school. Her 5K time was a full 1:25 faster than her personal best! Thinking she was in danger of dropping back to the JV ranks before the meet started, she finished 7th of the 12 girls on her varsity team. Think she cemented where she will run for the rest of the season. Heck... if she keeps this up, she'll make the squad of 7 that runs at sectionals, regionals, etc. WAY TO GO, GIRL! So proud of my daughter today.

    And, a shout out to the high school tennis team who won the conference meet today. My husband is one of the coaches on the team and, while the conference tournament is always a long day, it was definitely worth it! WAY TO GO HSE!

    All in all, a great Saturday at my house. Hope yours is just as good!
    Categories
    Swim Workouts
  2. Saturday, Sept. 17, 2011 11:00am Workout #9

    by , September 17th, 2011 at 04:23 PM (Fast Food Makes for Fast Swimming!)
    Yep, this was workout #9 for the week for me. A big week in preparation for Mesa's distance showdown next week on Sunday. I figure, since I'm putting out a little bit of $$$ for this one, I might as well be in shape for optimal performance.
    According to GTD, I'm at 27,700 Yards for the week. I'm about 99.9% sure this is a masters personal best for distance in a week.

    Borrowed this workout from Chris Stevenson, Greg Danner, and all others in the distance crew at convention. Looked good, and went for it. After the first main set, I had the same statement Chris had in his blog about it!

    Warmup:
    200 Free
    100 Kick w/ board
    300 Free Pull

    Main:
    9 x 150 Free
    3 rounds of:
    • 150 Free @ 2:05 (1:50ish)
    • 150 Free @ 1:55 (1:45/1:46s)
    • 150 Free @ 1:45 (went 1:41, 1:42, 1:45 by rounds)
    No rest between rounds either. I used the 1st of each round as a recovery. I also changed the intervals to be descending on each, rather than going for an all-out blast on the 3rd one. But what a hell of a way to start off a workout!!!

    5 x 250 Free Pull @ 3:15
    went 2:55/2:56/2:54/2:51/2:50
    Felt really good getting to throw on the paddles and get moving here.

    100 EZ

    300 IM about 75% speed - went 4:10
    that was enough of that...

    8 x 25 Kick w/ board @ :30
    started cramping so had to quit kicking

    4 x 50 EZ Free @ :40
    --------------------
    4000 Yards - made it to my distance goal for the day in 65 minutes!
    -- very KNelson-ish

    Updated September 17th, 2011 at 04:47 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. This was a good idea... on paper

    by , September 17th, 2011 at 03:27 PM (Random Nonsense)
    I am referring to my season goal of 2 5k practices/week. The first of the season is done... and so am I.

    SCM @Lifetime
    Warm up
    - 2x
    -- 150 swim
    -- 100 IM drill
    -- 150 swim
    -- 100 kick w/board
    Main Set
    - 4x 25 drill IM order, 100 swim
    - 4x 100 kick, 200IM w/fins
    - 4x 50 kick, 100IM
    - 4x 200 free, 100 back, 50 kick
    Cool down
    - 4x 25 back, 50 swim

    It took about 90 minutes, no real intervals, just took 5-15 seconds between things, a minute before starting the 200 frees using the 100 back + 50 kick as active recovery. 200s were 2:35, 2:32, 2:32, 2:33 which I was happy about, but just barely finished without legs cramping.

    Tomorrow is supposed to be another 5ker, much less IM. No problems with the shoulders holding up but the body is failing.

    I could go to sleep now and probably wake up rested sometime tomorrow but I have a date tonight. She's hot, so it's worth it to down a few shots of espresso and enjoy the evening.
    Categories
    Uncategorized
  4. Fri & Sat Workouts - 09/16-17/2011

    by , September 17th, 2011 at 01:40 PM (Workout Swimmer)
    Friday:
    Got in late thanks to the chlorine level being too high when we got there at 0530 - why is this a consistent pattern?
    1000 warm up
    2 x 500 pull
    100 easy
    10 x 100 kick on 2:00
    100 easy
    4 x 200 free on 2:40
    200 cool down

    Total: 4600

    Today:
    1000 warm up (100 free, 50 breast or back)
    4 x 200 pull no paddles - 15 sec btwn ea
    600 kick (75 hardish, 25 easy)
    400 IM w/zoomers
    200 swim
    3 x 300 pull w/paddles on 4:00
    6 x 100 on 1:20 w/50 on 1:00 after 3 & 6
    500 - 75 free, 50 breast x 4
    300 kick, speedplay by 50's
    4 x 50 on :45
    100 easy
    1500 steady state (held about 1:20's)

    Total: 6500 SCY

    Don't know why I even bother going to the pool on the weekends when I don''t have anyone to swim with - I'm totally unmotivated to go hard on anything (i.e. my pathetic steady state) & it's pure torture to swim in the now heated (WTF!!) pool with no one around to push me but myself - obviously I am in need of motivation!! Can't believe they turned on the heaters - after one short (5 days) week of cool temps bringing the water temp down to 78, they turned on the heaters - now the air temp is back in the mid 90's & we have to have the water up to 84 degrees? Jeez. Guess I"m just a grump this weekend.
    Categories
    Uncategorized
  5. Saturday Workout

    by , September 17th, 2011 at 11:44 AM (Pete's swim blog)
    Swam at HSA. Colette coached (wrote down the workout). Pool temp was nice in the middle but they were blowing heated water in at the sides. 82-83 in the middle, 85-86 on the sides. No drag suit.

    Saturdays are supposed to be my "easy" day but it never works out like that. Colette put together a monster 6900 yard workout for us. The 10 x 250 was a killer on my arms. Took a few hundred yards for my arms to sort of recover. My pull just had no turnover rate at all. Didn't realize how long the workout was until we got through the 250s. At that point, it was more of a challenge just to finish.

    SCY

    600 Warm up

    400 IM - 50 Drill/50 Kick

    16 x 75
    * Odds - 1:15 Right Arm/Left Arm/Swim Free or Fly
    * Evens - 1:20 Swim/Kick/Swim Free or Fly

    16 x 25 - :30 IM Order

    50 Easy

    10 x 250 - 3:45 100 Free/50 Fly/100 Free
    We were supposed to do this where we take the fastest 100 interval we can sustain, double it and add :45. Since there was a wide range between all the swimmers, they took the lowest interval (1:30). I ended up replacing 25 Free with 25 Fly if I made it with :15 rest and replacing 25 Fly with 25 Free if I got less that :15 rest. That kept me from getting lazy and just cruising through the set. Ended up doing 50, 75, 100, 125, 100, 75, 100, 75, 100, 100 fly. Learned pretty quick it was easier to add the fly and the beginning and end of each 250.

    3 Times through
    * 5 x 100 Pull - 1:30
    * 1:00 Rest
    * 1st iteration - neg split (1:15s), 2nd & 3rd iteration - descend (1:20 down to 1:05, 1:18 down to 1:05)

    5 x 50 - 1:00 Free down/ bk back (cool down)

    (6900 Total)
    Categories
    Swim Workouts
  6. Busy at convention

    by , September 17th, 2011 at 06:01 AM (Mixing it up this year)
    Did the sprint workout Thursday and the Distance workout Friday. Taking today off.

    Can't remember exactly what we did but both workouts were great.
    Categories
    Uncategorized
  7. Aquasol Sept. 16 Oh Crampy Day

    by , September 16th, 2011 at 11:56 PM (Swim like an Orca, but faster !)
    Aquasol 5:15 - 6:45 ish
    Coach Janine
    Just me and a kid.(I think the Master's are just me)

    Warm 2x100FR, 200IM drill, 100K, 200P (700)
    10x50FR on :45 do :45
    10x50FR on :45 do :40
    10x50FR on :45 do :35 (did :35 on 1:00 after #4) (1500/2300)
    10x100 FR Pull on 1:30(1000/3300)
    5x100 BK kick, (huge hamstring cramp on the 75)(50/3350

    3350 SCY

    On my third turn of the first backstroke kick set, my right hamstring cramped up, huge
    then the left one cramped, I had to reach and grab the lane line just to keep myself up. The pain was so intense that my legs completly locked up. First time I had to drag myself out of the pool and it was still cramped!
    Categories
    Uncategorized
  8. Friday, Sept. 16, 2011 5:00am & 5:00pm (Doublin')

    by , September 16th, 2011 at 11:07 PM (Fast Food Makes for Fast Swimming!)
    5:00am practice:

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Kick w/ board @ :30 per 25
    not sprint, but not ez either
    25, 50, 75, 100 (1:40), 100 (1:37), 75, 50, 25

    Free @ :30 base + :15
    25, 50, 75, 100, 100, 75, 50, 25
    100s was 1:08 & 1:09


    Fly @ :30 base + :25
    25, 50, 75, 100, 100, 75, 50, 25
    didn't keep track of times, just swam it and survived.


    5 x 100 Free Pull @ 1:30 (cruised and held 1:08s)
    ------------------
    2600 Yards


    Just went for a nice'n easy day today. Nothing too intense. Borrowed the main set (25-100-25) from our masters group practice and modified to my liking. A lot more kick today than normal. Ucky Poo!!

    ======================================

    5:00pm (took just over an hour)
    Afternoon Double Up: I'd been thinking throughout the day how to best kill myself in the pool tonight, and I think I did a pretty good job of it!
    This workout was just me in the pool with the lifeguard on deck. No one else there until about the 3000 yard point. Very nice!

    Warmup:
    200 Free
    100 Kick on back
    200 Free Pull
    200 Back (I don't know why)
    100 Kick on back
    200 Free Pull

    Let the fun begin: (no rest, stay on interval)
    4 x 100 Free Pull @ 1:15 (held 1:06/1:07s)
    2 x 200 Free Pull @ 2:30 (2:15, then 2:12)
    1 x 400 Free Pull @ 5:00 (4:22) VERY happy with this time.

    100 EZ

    This is for Q-Brain (or whatever new name has been given to him):
    4 x 100 Free @ 1:10 (went 1:05, 1:07, 1:08, 1:09)
    I quit at 4 just because I basically came in at the interval. I was planning on going till I missed, and I figured that was close enough. He challenged me to get 30x100s by December...will work on it.

    100 EZ

    1 x 400 IM for time - went 4:56
    Fly hurt at the 75 or so, split 1:06 @ 100
    Back was somewhere around 2:28
    Breast about 3:51
    Free came home in around 1:05. this made me feel good about my training.

    100 EZ

    Almost got out here, but thought...MUST..GET...4...K...

    8 x 75 (Stroke, Free, Free by 25s) @ 1:00
    2 of each stroke, IM order

    100 EZ
    ----------------------
    4000 Yards! + 2600 Yards from the a.m. = 6600 Yards for the day.

    This wrapped up my 8th swim of the week, with a planned #9 tomorrow at the lunch hour. Bring on Mesa and PWB!! I'm ready!
  9. Friday 9/16

    by , September 16th, 2011 at 07:15 PM (The Labours of SwimStud)
    Had a fun workout this morning...did a little bit of everything:

    Warm Up
    600 FR/BK by 100
    10 x 50 K 1:30
    10 x broad jump, squat streamline push off in 12ft
    100 EZ

    IM Set
    5 thru
    100 IM 2:00
    100 FR 2:00

    BR Set
    5 thru
    50 K 1:10
    50 P 1:10
    50 Swim 1:00
    50 EZ FR

    Kick
    500 Fin kick FR/FLY by 50 with fins

    Cool
    300 EZ
    Categories
    Uncategorized
  10. Sept. 15-16

    by , September 16th, 2011 at 06:46 PM (The FAF AFAP Digest)
    Thursday:

    Bikram, 90 minutes:

    This was the first class since re-starting post-taper that I haven't felt like flying out of the room to grab more water or air. A comparatively easy class. My back seemed tighter than usual, but was probably from the lactate dolphin kick set.


    Friday:

    Swim/SCY/Solo @ Mason

    Warm up:

    700 various

    10 x 25 shooters on back with fins

    8 x 50 burst 15 + cruise
    (2 free, 2 back, 4 dolphin)

    Speed Sets:

    4 x (50 AFAP w/fins + 150 EZ)
    -- Didn't look at clock for intervals. Hit the hottub after the first two b/c I felt tight, then got back in.

    #1 fly, 25
    #2 fly, 25
    #3 fly-back, low 26 (bad turn)
    #4 breast, 31

    -- Fly felt dreadful again -- very choppy and forced. But at least the flys were faster than I went last week.

    4 x (25 AFAP + 75 cruise)
    -- Did SDK on back from a push, no fins
    -- Went 13s, pretty good. I noticed Ande went 11.2 from a dive. Maybe I'll try that sometime.

    100 EZ

    Total: 2650

    15 minutes of tubbing

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

    There are still no blocks up at Mason.

    Still do not feel speedy. Well, my kick feels speedy but nothing else. Dolphin kick, the fifth stroke, has apparently become my best stroke. My fly feels particularly foreign. Hopefully, it will come around with more fast pace and easy speed work. (I haven't felt mentally or physically up to longer fly distances yet.) And I've only been at the speed work for a couple weeks. I resisted the urge to do parachute work.

    I am also trying to resist the urge to make Fort Son feel guilty. One of my masters swimmer friends (and former secret nemesis) has a son rowing crew at another college. He skypes several times a week and texts her every day. I have yet to hear how orientation is going or whether he likes his roommate. No, wait, I did get one text asking if he could use his credit card for something. (rolls eyes)
    Categories
    Swim Workouts , Yoga
  11. Sarasota Y Sharks Masters 5:30 AM Workout -09/19/11

    by , September 16th, 2011 at 04:44 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2&3 right.

    1 X 200 kick 4:30
    10 X 50 kick 5 on 1:00 5 on :55
    1 X 50 swim

    4 X 50-1 of each- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke-(no free) 1:00
    1 X 100 best stroke 2:00
    4 X 50 free :45
    1 X 100 free -

    4 X 200 3:00
    1 X 200 fast 3:00
    4 X 100 1:30
    1 X 100 fast 1:30
    4 X 50 :45
    1 X 50 fast -

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  12. 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 itóso much so that we did a round more than we had initially planned! Hereís 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 kickóI figured 300-odd yards of sprinting was plenty since I hadnít 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. Iíve been impatient for some fall weather to come along, and now it finally has. Iím looking forward to a nice fall beach day tomorrow!
    Categories
    Uncategorized
  13. What a different a partner makes

    by , September 16th, 2011 at 01:34 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.
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  14. Friday, 9/16/11

    by , September 16th, 2011 at 12:18 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.

    SCY
    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
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  15. FAST Fri Sep 16th, 2011 SCY

    by , September 16th, 2011 at 11:42 AM (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

    WARM UP
    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!
    Categories
    Swim Workouts
  16. An Easier / Recovery Day for Me

    by , September 16th, 2011 at 11:38 AM (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!
    Categories
    Swim Workouts
  17. Friday workout

    by , September 16th, 2011 at 09:13 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.

    SCY

    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)
    Categories
    Swim Workouts
  18. Yesterday's workout 09/15/11

    by , September 16th, 2011 at 08:15 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:
    100
    200
    300
    200
    100
    ==>no.

    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!
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  19. Thursday, Sept. 15, 2011 5:20pm (Round #2)

    by , September 15th, 2011 at 11:31 PM (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)!

    Warmup:
    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
  20. Sarasota Y Sharks Masters 5:30 AM Workout -09/16/11

    by , September 15th, 2011 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    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

    5250Y
    Categories
    Swim Workouts