View RSS Feed

All Blog Entries

  1. Dilly Dally

    by , May 28th, 2011 at 07:53 PM (Swimming, Life, and Other Stuff!)
    I have a million things to do but I had a dilly-dally Saturday instead!
    I did not swim with the team this morning. The water was 72 or so and the air was 64 maybe so I opted for a run with Mart before he left to time the Boulder-Boulder race this morning. About 24 minutes into the run my achilles locked down like a vice and reduced me to a walk going home. This is quite puzzling to me; I've had almost every running problem except achilles, must be a really old-age thing.
    Since the run was so short I forged on and got a swim tonight! I screwed around my house all day and accomplished nothing; ended up going to the Monon around 5:15 for a solo workout. This workout flowed very well for me tonight. I wasn't in the mood at all. My calf was still screaming, the shoulders ached but the water seemed to massage it all away and now I feel lots better. (Oh, the glass of chard is probably helping too!)
    **500 Free rest :30
    **400 Free rest :30
    **300 Free rest :30
    **200 Free rest :20
    **100 Free rest :10
    **10 X 50 Free *relax, long stroke @ 5K rate breathing every 3. @ :55
    **5 X 100 Kick (alt prone/supine) @ 2:00
    **5 X 100 Pull Free @ 1:45
    **4 X 125 Free @ 2:15

    3,500 scy

    I was feeling so good I considered continuing on for 5K holiday swim. No, I'm going to do that one outside on Monday @ Forest Park. Going easy tomorrow with Lindsay (eldest daughter). I'm hoping to get her swimming a couple times a week this summer and taking her to Auburn this summer for Nats. I told her about the 50's and she thought that sounded good!
    Gotta go meet her for Pizaology, she's at the door!!
    Categories
    Uncategorized
  2. Gave myself an EASY day

    by , May 28th, 2011 at 07:22 PM (Mixing it up this year)
    Since my elbow hurts and I know I have really worked the legs lately I made today an easy day. Especially since the water at the Y was 84 and I have been used to 77. Big difference.

    Today I also stopped to talk a few times to some of the other swimmers.

    1000 Free as 200 swim/pull/swim/kick/swim
    10x100@2:00 Fly w/fins as 25 skull drill/25 rt arm/25 lt arm/25 swim
    500 Kick w/fins by 100 free/fly/free/fly/free
    500 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  3. Saturday, 5/28/11

    by , May 28th, 2011 at 03:45 PM (A comfort swimmer's guide to easy swimming)
    Swam outside-SCM

    Warm up (1050)
    500 Choice – any stroke, drill equipment
    - did 200 free/100 back/100 pull free/100 pull back
    200 Kick – no equipment (streamline on back)
    3 x 50/50 desc
    - did free
    8 x 25/30 Choice – Strong
    - did fly-free-back-free 2x

    Main Swim Set (900)
    1 x 200/5:00 FAST
    - free, went 2:55
    2 x 100/3:00 FAST
    - back, went ±1:30 on both
    4 x 50/1:30 FAST
    - free, went 38-39
    4 x 75/1:30 smooth recovery
    3 – 4 FAST TURNS

    Kick (450)
    6 x 75/1:30 Under/Over/Under
    - did with monofin, dolphin kicked underwater for 15-20m on the unders

    Warm down
    stood in pool chatting with friend until we got cold. got out and went for coffee.

    Total: 2400 meters
    Categories
    Uncategorized
  4. Sat May 28th, 2011 blogging with my iPad

    by , May 28th, 2011 at 02:42 PM (Ande's Swimming Blog)
    Sat May 28th, 2011 blogging with my iPad

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    7:30 to 9:00 dove in 7:33ish
    wore b70 training jammer
    swam with chris nate & ned
    beside Larry Jim mark & Many more

    WARM UP LCM
    3 x 500 missed 200

    Main SET: lcm

    5 x 100 fr on 1:25 right into
    25 fast
    75 easy

    4 x 100 fr on 1:20 right into
    25 fast
    75 easy

    3 x 100 fr on 1:15 went 3:45 right into
    25 fast
    75 easy

    2 x 100 fr on 1:10 went 2:20 right into
    25 fast
    75 easy

    100 fr fast on 1:05 went 1:02 right into
    100 easy

    Assigned: 4 x 300
    Did: 4 x 150 easy 100 skip 50 fast from a dive

    Rested 4:00

    50 fr fast
    Went 26

    50 easy


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated May 28th, 2011 at 02:48 PM by ande

    Categories
    Swim Workouts
  5. First OW race of the season

    This morning I got up bright and early to do the 1.6 mile Great Hudson River Swim. The race start was downtown in village, at Christopher Street, and we finished up at the North Cove Harbor near Battery Park City. It was a warm morning, with a few clouds. Air temps were in the low 70s, and water temps around 63. The river was pretty flat, and the water seemed very pleasant.

    The pier was a lovely place to spend the early morning while we waited for the race to start. You can see the Statue of Liberty and Ellis Island, and in the far distance the Verrazano Narrows Bridge. Many of my friends from CIBBOWS were there, and I also got to catch up with other area masters swimmers I hadn’t seen in a while. Because the race was wetsuit legal, there were also quite a few triathletes and others whose faces I didn’t recognize, as well as a group of OW swimmers visiting from Ireland. By the time check-in had ended there was a pretty sizeable crowd of excited swimmers eager to enter the water.

    The only real concern I had going into this race was its size—over 400 swimmers were entered. Crowded starts scare me, plus that’s a lot of bodies navigating a relatively short and narrow course. But the race ended up being done with wave starts, which worked out especially well for me. The waves were determined by speed, and I was in the second-fastest wave, out of 6 total. The race director started the waves in the following order: slowest, second-slowest, third-slowest, fastest, second-fastest, and third-fastest. (I don’t know, but I suspect the decision to do it that way combined efforts to have swimmers in the river for the shortest time possible—hence the slowest swimmers starting first—with concerns about course crowding—hence the last 3 heats starting in an order that would minimize the amount of overtaking.) That start order meant that I didn’t have to worry about navigating around previous waves of swimmers until I was fairly near the end of the course (the situation was probably worse for those ahead of me in the fastest wave though). Also, since the race was held at the transition from flood to ebb tide, it meant that I may have had more favorable currents than those in preceding waves.

    In any case, my fears about crowding were not born out. My wave was a big one (they weren’t all the same size), but there was plenty of space on the right side at the start, and that turned out to be the best place to be. I passed a couple of wetsuited guys in my heat right after the first turn buoy, but after that I had all clear water all around me for nearly the entire rest of the race. It felt like we flew down the river. There were a few swells now and then from boats, but otherwise the water was flat and the course was very easy to sight and navigate. I felt good in the water and put in a good steady effort throughout. Once I had made the last turn into the harbor, I was able accelerate enough to get around a pack of swimmers in the last 30 yards or so before getting to the finish ladder. I got up the ladder and out the water quickly, and that was that.

    There were problems with the timing system, so I have no idea how long the race actually took—it felt like less than 20 minutes, but was probably in fact significantly longer.* They were still trying to sort out results when I left—they didn’t do awards, but that was ok, mostly I had fun hanging out with friends after the race. Plus I got to chat a bit with Evmo from the forums who was in town for the race, and who will be back in June for MIMS. I liked him a lot.

    Once again I was pretty amazed at all it requires to organize and pull off an event like this. The Hudson is a busy river, even on a Saturday morning. We had course boats stationed at pretty tight intervals all along the course to keep other boat traffic out of our way, and swimmers out of harm’s way. Kayakers were also patrolling the course and directing wayward swimmers back on track. And there were tons of volunteers at the start and finish to check everyone in, sharpie race numbers on swimmers (just one of Chaos’s jobs today, in addition to swimming), make sure everyone got in the water at the right time, shower us off and hand out medals at the end, etc. NYCSwim did a great job with it all—if you’re coming to the city this summer, consider one of their races!

    On the way back home I stopped by my Y for a quick warmdown swim (1100y) and stretch. Looking forward to some more OW swimming tomorrow!

    *It actually took me 28+ minutes. That placed me 17th overall, out of 362 finishers, and 1st woman.

    Updated May 30th, 2011 at 12:20 PM by swimsuit addict (results posted)

    Categories
    Uncategorized
  6. Goodbye to short course for a while

    by , May 28th, 2011 at 11:33 AM (Pete's swim blog)
    Last short course workout for a while. Enjoyed the walls one last time. We are now training hard for long course and Nationals. Workouts bumped up to 5:00 AM and I have to drive and extra 15 min . Should be worth it though.

    SCY

    Warm up
    300 Free
    200 Breast
    200 Back
    200 Fly down/Free back
    300 Free

    400 Kick
    8 x 50 IM order
    300 Free

    8 x 50 Pull
    3 x 200 (IM Order Down/Free back)
    6 x 100 Descend 1-3, 4-6

    3 Times through
    * 4 x 50 (#1 IM Down/Free Back, #2 Free Down/IM back, #3 IM Order)
    * 200 Free
    * 4 x 25 IM Order

    200 Cool Down

    (5400 total)
    Categories
    Swim Workouts
  7. Friday

    by , May 28th, 2011 at 10:37 AM (Swimming, Life, and Other Stuff!)
    Solo swim @ Monon. I had 45 minutes after school so it had to be a quickie. This is a good one to put your mind in neutral and just swim.

    **25/ 50/ 75/ 100/ 125/150/175/200/225/250/ 225/ 200/ 175/ 150/125/ 100/ 75/ 50/ 25

    2,500 (I rested :20 between longer swims and :10 on shorter.
    Categories
    Uncategorized
  8. Friday, May 27, 2011 @ 6:15pm at the Y (double)

    by , May 27th, 2011 at 11:00 PM (Fast Food Makes for Fast Swimming!)
    This was my 2nd swim of the day, or my 3rd swim in a 24 hour block if you count last night also. I'm wiped out now...

    Warmup (short 'n sweet)
    200 Free
    200 Free Pull

    Main (building a 400 IM - kinda)
    Base - :40 + :20 for each additional length (+:30 for the breast lengths)

    25 Fly @ :40
    50 Fly @ 1:00
    75 Fly @ 1:20
    100 Fly @ 1:40
    100 Fly/25 Back @ 2:00
    100 Fly/50 Back @ 2:20
    100 Fly/75 Back @ 2:40
    100 Fly/100 Back @ 3:00
    100 Fly/100 Back/25 Breast @ 3:30
    100 Fly/100 Back/50 Breast @ 4:00
    100 Fly/100 Back/75 Breast @ 4:30
    **400 IM - went 5:01
    my splits are "around", I glanced at the clock during the turns:
    Fly, 1:10
    Back, 2:32 (1:22) - after I saw my split time I wondered if I could break 5:00
    Breast, 3:53 (1:21)
    Free, 5:01 (1:08)


    **I was planning on the having 4 more of the swims to build into the complete freestyle but I had to cut it short.
    I was getting pretty beat at this point and decided to make my next one which had the 100 Breast into my complete 400 IM, which I did AFAP (which was digging really deep to find it)

    It felt soooo good to swim the freestyle part in the 400 IM here. My arms were shot from all the fly beforehand. I was doing good as long as I didn't stop, and after the 400 IM was done and I did a mini cooldown, I was pretty much down and out.

    150 EZ

    200 Kick

    3 x 100 Free Pull EZ @ 1:30

    100 EZ
    ------------------
    3200 Yards + 2800 Yards from the A.M. = 6000 for the day <-- even my total of 2 swims doesn't even match up the GDanner's one swim total!!
    (1050 of tonight was Fly)

    GTD Total after this is 199.69 miles. Sooooo close!!

    Updated May 27th, 2011 at 11:07 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  9. Doc can't get Right Med's

    by , May 27th, 2011 at 09:31 PM (Adventures in Swimming)
    1st BP med made me feel like I just ate a bunch of speed.
    I thought this was to lower my BP.
    2nd Med not as bad but still felt jittery.
    BP was higher than when I was taking nothing.
    3rd Med haven't tried yet. I going wait a few days till I start it.

    Coached the Sharks Today, Swam the workout after work.
    Take a Master's Minute between sets.

    500 4 x (75 Swim/50 Kick)

    400 8 x 50 on Descending Intervals
    2 on :55, 2 on :50 etc

    300 Pull: Breath 2-2-3-2-2-3 etc
    Saw this on Gary Hall Sr's site
    I drown when I breath to my right side. Guess I should work on that.

    200 Negative Split (try to drop :05)

    100 HARD

    50 EZ
    50 EZ

    100 IM Drill

    200 Negative Split

    300 Kick/Swim by 50

    400 8 x 50 Ascend Interval but hold speed
    Start where 1st 400 ended
    2 on :40, 2 on :45 etc..
    Really work the last 2

    500 Choice (I did a mix of Swim/Drill/Kick Sculling)

    3100 Yds
    Categories
    Uncategorized
  10. I Rock At Butt Dives, Friday, May 27

    by , May 27th, 2011 at 05:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    5 x (4 x 50 w/paddles) @ :15
    50 swim/50 kick/50 scull/50 under-over

    50 EZ

    Playtime:

    5 x:
    broad jump off side of pool
    squat jump off bottom, kicking hard to top
    1:00 vertical evil kick

    5 x:

    #1 = butt dive into pool + 1:00 vertical scull + back flip and dolphin to wall UW
    -- this scull is not so easy if you keep your feet entirely out of the water
    -- on salo's butt dives: http://ht.ly/50ELe
    -- as an ex gymnast, I rock at butt dives.

    #2 = dive off side, burst dolphin kick, cruise back
    -- 12 kicks to 14-14.5 meters

    3 x (4 x 50)
    4 torque drills w/paddles
    4 dive with kick board to half way and sprint flutter kick to wall + 25 cruise
    4 backstroke spin drill + cruise + 25 shooter on back

    100 EZ

    Total: 2550 + VK + scull

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

    Commentary:

    Today, I headed to Oak Marr and a hopefully cooler pool only to find it closed. Grr. Made the long trafficy trek back to SpringHill and it was still pretty warm so I just did some speed drills.

    During warm up today, I wondered if perhaps I should have just packed it in this summer and "gone fishing" like Speedo. I'm frustrated with the pool situation. But that thought only lasted a nanosecond as I want to be in good shape for the fall season. I have a few options for long course swims on the weekends: Both DCAC and Curl have a drop in Sunday practice @ 9:00 or 9:30 and the Terrapins have a Saturday practice @ 10:30. Hopefully, although none are convenient at all, I can get to a few of these.

    Leaving to drive to NJ for Nationals in a couple hours. I'm bummed I missed Mini Fort's race b/c they missed making the semi finals. But they're a young boat and will have other chances either as a 4 or lightweight 8 next year. Fort Son's boat advanced easily to the semi finals.

    Still feeling sore, so actually looking forward to a day off.

    Updated May 27th, 2011 at 05:30 PM by The Fortress

    Categories
    Swim Workouts
  11. Double FAST FRI May 27th, 2011

    by , May 27th, 2011 at 03:47 PM (Ande's Swimming Blog)
    FAST FRI May 27th, 2011

    weighed 222 after practice

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, main pool LCM
    Noon to 1:15 dove in 12:05ish
    wore FS PRO jammer
    swam beside Larry who doubled & James Fike

    WARM UP LCM
    swam 50's on 50 till 12:15

    Main SET:

    50 LCM fr FAST in heats
    swam in Ht 1
    went 26.2

    50 free easy

    100 FR fast in heats
    swam in Ht 2
    went 59

    100 easy

    assigned: 8 x 100 fr on 3:00
    did: 50 fast for time 50 easy on 3:00
    held 28's & 7's
    skipped #7
    went 26 on #8

    100 easy

    assigned: 8 x 50 fr on 1:30
    DID
    1) easy
    2) 50 FL fast went 27
    3) easy
    4) 50 bk fast went 29
    5) easy
    6) skip
    7) skip
    8) 50 br fast went 34

    100 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    upcoming trip:

    Sat Jun 11 - Sat Jun 18
    Alaskan Cruise for my Parents 50th
    wonder if I'll train any
    Categories
    Swim Workouts
  12. FAST FRI May 27th, 2011

    by , May 27th, 2011 at 03:38 PM (Ande's Swimming Blog)
    FAST FRI May 27th, 2011

    ate too much on trip
    weighed 225 after practice

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM & Dive well scy
    6:30 to 8:00 dove in 6:35ish
    wore FS PRO jammer
    swam with Nate & Nate
    beside Tyler Todd, Chris, Larry, Jim, plus former UT swimmers Alan Maher & Hill Taylor

    WARM UP LCM
    200 fr, 100 k, 100 fr

    Main SET:

    50 LCM fr FAST in heats
    swam in Ht 1
    went 25.8

    50 free easy

    100 FR fast in heats
    swam in Ht 4
    went 58.9

    200 easy

    Moved to diving well scy

    10 x 100 fr on 2:30
    hold the time you did on your fast 100
    swam easy speed, 2 beat kick
    held 58's, 9's, & 60's

    on 2 I did 50's bc my goggle strap broke while I was swimming, strap rot,
    1st time I just repaired the pair I was using
    2nd time I switched to my back up pair

    100 easy

    10 x 50 fr 1:30
    held 26's

    50 easy

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    1 upcoming trips:

    Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if I'll do any training
    Categories
    Swim Workouts
  13. Thu May 26th, 2011 Forgive me for I have sinned ...

    by , May 27th, 2011 at 03:27 PM (Ande's Swimming Blog)
    Thu May 26th, 2011

    Forgive me friends for I have sinned
    it's been 9 days since my last blog,
    Thu May 19th I went to AZ
    Thu - Sun vacationed in Sedona
    didn't swim or lift but did some hiking
    prob 5 or 6 miles on Fri, 3 or 4 on Sat
    put some cool Pics on my FB

    Sun - Wed was in Phoenix at JW Marriott Resort
    Swam easy on Mon & Tue to "keep the feel"
    Played in the weight room a little on Tue


    Thu lifted Weights

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 8:00 dove in 6:35ish
    wore B70 jammer
    swam with Nate beside Tyler Todd & Chris

    WARM UP LCM
    don't remember


    Main SET:

    assigned 3 rounds of
    5 x 150 R1 on 2:00, R2 on 2:15, R3 on 2:30
    Did: 3 rounds of
    5 x (50 fr, 50 skip, 50 fr) 5 or 6 SDKs

    5 rounds of
    75 easy 25 FAST


    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  14. Whatever!

    by , May 27th, 2011 at 11:19 AM (Year Three: The Road Back)
    Again....

    Today, our coach showed up for his last coaching day - and the last official ISF practice at the Fishers Y - and the guy who had his workout copy (so we had a workout for our non-coached day yesterday) wasn't at the pool. Since he knows I always have a workout in my bag, I pulled out the Four Whatevers workout that I did on my own on Wednesday. Going through it again - still really like this workout! My legs were shot though, so I decided not to push the 125s, but settled for 100s on the 2:00 instead - and endured much teasing from my lane mate. Oh well, the sacrifices we make.....

    Here's the workout:
    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x ???? Free on 2:00 (did these as 100s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on 1:45 (did these as 100s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on 1:30 (did these as 75s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on 1:00 (did these as 50s)
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    4 x ???? Free on :45 (did these as 50s - made them all again )
    1 x 300 on 6:00 as 100 Kick/100 Pull/100 Swim
    Total Yards - 3600

    With a coach on deck, he added extra rest after each of the 4 Whatevers, so the workout ended up going slower than when I swam it on my own - and thus no cool-down other than the final 300. I think once I get through this NFL training challenge and my legs recover, I will try this workout again - and push it much more. With fresher legs, I think I can hold 125s on the 2:00; I'd like to try anyway.

    First official practice of the Indy Aquatic Masters is tomorrow morning. Wish I could be there, but we'll be visiting my husband's family. Oh well... there will be plenty of time to swim with the new team. Can't wait!

    Enjoy your holiday swims and be safe this weekend!
    Categories
    Swim Workouts
  15. Friday, May 27, 2011 5:00am

    by , May 27th, 2011 at 10:33 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 Free
    300 Free Pull
    200 Fly Drill
    100 Kick
    100 Free

    20 x 25 Flutter kick w/ board fast @ :30

    12 x 100s (50 Free/50 Back)
    4 @ 1:35 (no rest between sets)
    4 @ 1:30
    4 @ 1:25

    Doing these with the 50 back made me work...I hate backstroke, but swimming more or it should make me better.
    The set had 4 more @ 1:20 but I had to get out, so I did:

    1 x 100 Fly AFAP - went 1:02
    -----------------
    2800 Yards
  16. Mishmash workout day

    by , May 27th, 2011 at 09:29 AM (Pete's swim blog)
    Did a mix of everyone's favorites. There should be a set in here for just about everyone. Had 6 today in two lanes. Being the slow guy meant that I had to swim in everyone's fly wake. Good open water simulation.

    500 Warm up

    Dave B's set
    10 x 75 - 1:10 Fly/Back/Breast
    I mixed in some Breast/Back/Breast and 75 Frees when I started getting behind.

    Dave M's set
    4 Times through
    * 4 x 100 - 1:15
    * 1st time through, all free, 1:00 Rest
    * 2nd time through, #4 IM for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 2:00 Rest
    * 3rd time through, 50 Back/50 Free for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else, 3:00 Rest
    * 4th time through, Mix in 200 Fly for HS/College swimmers, last 25 of 4th 100 stroke fore everyone else

    100 Easy

    My Set
    7 x 75 - 1:15 Convert Stroke to Kick to Stroke

    Kent's Set
    1200 IM Relay (400 Each)

    25 Easy

    Roger's Set
    10 x 100 Up/Downs - 1:40
    Convert Fly to Kick
    I was pretty tired so I put on fins for a lot of this. Once I got to 100 Kick, I took them off and did breast stroke kick. Knee started hurting so I put the fins back on.

    100 Cool down

    (5000 total)
    Categories
    Swim Workouts
  17. Friday, 5:30AM

    by , May 27th, 2011 at 08:31 AM (The Labours of SwimStud)
    Warm Up
    1000 200 Swim 50 Kick x 4

    9 x 100 2:00 Fr, Strong, Weak. x 3
    I did Fr/BR/FR

    4 x 150 FR 2:30 ez fast combos

    8 x 200 IM 4:00 odds K/S by 25 Evens D/S by 25 (did back 100 only on 3 &4)

    3 x 200 IM 3:20 neg Split (managed 2)

    300 Fin Kick

    200 EZ
    Categories
    Uncategorized
  18. Kick your buns off!

    by , May 27th, 2011 at 08:27 AM (Mixing it up this year)
    As the title indicates I kicked my buns off! I hope, After seeing me from the back end in the SwimFest Open Water pictures. Yickes!

    Another great kick set, even better than yesterday.

    10x100@1:50 Free
    10x50@1:30 Free kick w/snorkle went 1:13, 1:10, 1:06, 1:05, 1:05, 1:03, 1:03, 1:03, 1:00, :56
    10x50@1:15 Fly drill w/fins alternate skull and underwater recovery (this was to loosen up my back)
    2x400@8:00 Free went 7:09, 6:38
    200 Free EASY

    Total 3000 meters
    Categories
    Uncategorized
  19. Kick your buns off!

    by , May 27th, 2011 at 08:27 AM (Mixing it up this year)
    As the title indicates I kicked my buns off! I hope, After seeing me from the back end in the SwimFest Open Water pictures. Yickes!

    Another great kick set, even better than yesterday.

    10x100@1:50 Free
    10x50@1:30 Free kick w/snorkle went 1:13, 1:10, 1:06, 1:05, 1:05, 1:03, 1:03, 1:03, 1:00, :56
    10x50@1:15 Fly drill w/fins alternate skull and underwater recovery (this was to loosen up my back)
    2x400@8:00 Free went 7:09, 6:38
    200 Free EASY

    Total 3000 meters
    Categories
    Uncategorized
  20. Thursday, May 26, 2011 6:30pm at the Y

    by , May 27th, 2011 at 12:10 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    200 Streamline Kick on back
    300 Free Pull
    200 IM Drill

    10 x 100s (75 Free/25 Fly)
    2 @ 1:35
    2 @ 1:30
    2 @ 1:25
    2 @ 1:20 (1:06/1:05)
    2 @ 1:15 (1:05s at the end that I was proud of)

    100 EZ
    After the 10x100s I was tired, and during my cooldown I thought I probably could've made 2 more on the 1:10. I'm just a chicken, and doing things solo all the time is easier to back out when it gets tough.

    2 x 250 Free Pull @ 3:00 - goal to make the 2nd one faster than the 1st one
    #1 went 2:43
    #2 went 2:39
    added together makes a 5:22 500 free time.
    100 EZ
    --------------------
    2700 Yards in 45 minutes