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  1. Whew... I'm Tired

    by , August 25th, 2011 at 08:24 AM (Year Three: The Road Back)
    So much for taking it easy. That was my plan for the end of the week in order to rest up for Sunday's 2K open water race. Then, I decided that it would be fun to bike to FHS to watch the crosstown-rival tennis match between the town's two high schools. What I didn't count on was the wind.... I should have known it felt too easy and too good for the first part of my ride. Turning into the wind almost knocked me down - and took everything I had to keep going. Needless to say that going into today's swim practice, my legs were pretty much jelly. Here's what we did:

    400 Warm-Up
    4 sets:
    - 1 x 50 Drill on 1:00 (did catch-up, fist, catch-up, fist)
    - 1 x 50 Kick on 1:00
    - 1 x 50 Free on 1:00 (descend throughout set)
    4 sets (did back w/ fins, free, pull, kick):
    - 1 x 300 on 4:00
    - 3 x 100 on 1:45
    300 Cool-Down
    Total Yards - 3700

    I knew I was in trouble when my legs were hurting during the first set. But... my coach was wonderfully encouraging and kept me going so I didn't quit. Don't know if he realizes that, but I do - and I really like having him on deck.

    Tomorrow is slated to be a stroke/sprint workout, but coach has already told me that it's a recovery day for me. Whew! And, Saturday will be a complete day off. Hopefully, that will be enough to recover my legs before Sunday.

    Time to go to work - and stay awake, then come home and take a nap!

    Enjoy your swims today!
    Swim Workouts
  2. That evil stroke was back....

    by , August 25th, 2011 at 07:26 AM (Mixing it up this year)
    I figured out today that without a good kick this will never be a good stroke for me, if I could use fins and a fly kick PERFECT!

    I actually felt fairly strong today. I think this week is just a better week for me.

    500 Free every 3rd lap breast skull
    500 Breast kick w/brfins
    10x50@1:00 Breast pull w/fins get the dolphin motion into it
    8x100@1:30 Free w/paddles & bouy strong
    8x25@:45 Breast put it all together and glide!!!
    200 Free w/snorkle as 25 kick/25 swim
    300 Free EASY

    Total 3000 yards
  3. August 23rd & 24th 2011

    by , August 25th, 2011 at 12:20 AM (Swim like an Orca, but faster !)
    Tuesday August 23, my upper's weight routine
    Lord's Gym
    45 minutes
    Inclined bench press 3x 10x35lbs
    seated isolated curls 3x 10x35lbs
    Forearm curls 3x 10x35lbs

    Cable straight arm's pull downs
    12 x 25 lbs each arm
    12 x 27.5lbs each arm
    12 x 30lbs each arm

    Cable pull downs, backstroke sim.
    12 x 15lbs each arm
    12 x 17.5 each arm
    12 x 20 each arm

    Leg press
    10 x 230lbs
    10 x 270lbs
    4 x 360lbs

    Triceps cable 3 x 10x60lbs.

    Flat on back bench press
    3 x 3 x 140lbs.

    Wide grip pull downs
    10 x 100
    10 x 120
    10 x 140

    inclined sit-up's 3x10
    Cool down bouncing med ball (8lb)
    with each arm

    Wednesday August 24, 2011

    Aquasol 5:30-7:00PM

    Warm 100FR, 100BK, 200IM drill, 200K, 200P (800)
    12x50 FR Scull drill/Swim on 1:00 (600/1400)
    4x200 Odds IM / Evens Free on 3:30 (800/2200)
    12x50 Kick with Monofin, 25 UW / 25 on back on 1:00 (600/2800)
    100 Cool-down
    2900 SCY
    Coach leaves for LA tomorrow, seems I had the dates confused. I was hurting and muscles were not working from yesterdays kick up a notch workout.
  4. Wednesday, August 24, 2011 4:50pm

    by , August 24th, 2011 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    I got to warmup with the high school girls at the end of their practice: They were doing 5 x 200 Free @ 3:00. I did the last 2


    2 x 200 Free @ 3:00 (held 2:15s to stay ahead of the girls)
    (Girls done here)
    400 Free Pull
    200 Kick w/ board

    Modification of a Tall Paul workout:
    4 x 100 Free @ 1:25
    1 x 300 Free Pull @ 4:00 (went 3:30)
    3 x 100 Free @ 1:20
    1 x 300 Free Pull @ 4:00 (went 3:31)
    2 x 100 Free @ 1:15
    1 x 300 Free Pull @ 4:00 (went 3:35)
    1 x 100 Free @ 1:10
    1 x 300 Free Pull @ 4:00 (went 3:35)

    The hardest part was the transition into the pulling sets where I had to get the buoy and paddles on. Lost a few seconds in the 300s but stayed on interval.

    100 EZ kick

    12 x 50 (stroke/free) @ :50
    (4 fly/free)(4 back/free)(4 breast/free)

    100 EZ and out

    4000 Yards in 1 hour!!!

    CAST Classic 5K OW swim in 3 days! "Day of the event" registrations can be done if anyone want to make the trek to CDA, Idaho in the wee hours of Saturday morning.

    Updated August 24th, 2011 at 11:53 PM by jaadams1

    Swim Workouts , Daily Practices
  5. A very long ladder

    by , August 24th, 2011 at 09:35 PM (Workout Swimmer)
    Actually had a "different" warm up this morning!
    900 back/free, breast/free by 25's
    800 pull
    7 x 100 stroke/free on 1:30/1:40
    4 x 4 cycle speed play
    100 easy
    6 x 100 kick on 1:40 (w/zoomers)
    100 easy
    500, 400, 300, 200, 100 Demont (Pull)

    (had to use the last 2 for cool down)

    Total: 4800 SCY

    I've decided I don't like Demont's - it's hard enough to try and pop out and catch your time 100 from the end, but to have to remember what the split was, AND compare your finish to what your prior split was gets a little tedious. I don't mind the effort in doing the Demont - I just wish I had a personal secretary keeping track of my times!
    Had to go Visiting Teaching tonight, so did not get any drylands in this evening - guess I'll get some in tomorrow. Luckily this only affects me one week of the month!
  6. Wed., Aug. 24

    by , August 24th, 2011 at 05:34 PM (The FAF AFAP Digest)

    600 various

    4 x 100 w/paddles
    25 scull + 25 free + 25 kick + 25 free

    8 x 50 back w/turtles @ 1:00

    5 x through w/fins:
    3 x 50 IM (fly/back, back/breast, breast/free) @ 1:00
    100 back kick @ 2:00

    8 x 25 shooters w/fins

    Total: 2850



    Was pretty busy today and didn't have much time for a proper swim. Though my lats were so sore, I don't think I could have managed one anyway. It hurt to put my arms in a streamlined position.

    Today's good news: My clothes and favorite flip flops were still at the Rec Center where I abandoned them yesterday! And we're having lobster tonight!

    Bad news: Saw my doctor for a 3 month check and I'm hypothyroid again. I was very deflated by this initially, but upon reflection I realized this explains some things. For the past month or so, I've felt sluggish, had increasing digestive/sleep/GI issues, renewed cramps, tingling in the hands and feet, etc. -- all thyroid symptoms. (This is how I felt last summer + early fall.) Swimming wise, it may explain why I never felt good during my taper, always complaining about sluggishness despite resting. It could also explain why I was so tired at Nats and running out of gas in very race, even my 50s. My times were off, especially compared with my great taper meet in March. Even my 50 back time of 32.5 was decidedly slower than the 30.6 I threw down in SCM. Apparently, some people's thyroids are hard to regulate and can be up and down. I need to remember to call my doctor next time rather than waiting for an appt! Lesson learned. Hopefully, I'll feel significantly better in a couple weeks. I hate not being my energetic self.
    Swim Workouts
  7. Wednesday, 8/24/11

    by , August 24th, 2011 at 05:17 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 Choice
    300 K/D/S by 25’s IM order

    Main Set #1: Anaerobic Threshold
    1 x 300/5:00; 1st - 4:40, 2nd - 4:38
    1x 200 free/3:20; 1st - 3:04, 2nd - 3:02
    1 x 100 free/2:00; 1st - 1:28, 2nd - 1:29
    Repeat two times

    Main Set #2
    10 x 50/1:00
    #1 – work the walls (strong breakouts & fast finish)
    #2 – 25 smooth/25 fast
    #3 – 25 Fast/25 smooth
    #4 – 50 smooth
    #5 – 50 Fast
    - 1-5 free, 5-10 back

    Kick Set
    5 x 100/15-20 sr
    1-3 – 25 breast/25 flutter
    4 - 25 fly/25 flutter
    5 - back

    Warm down
    100 free & back - smooth

    Total: 2900 meters
  8. Who wins?

    This morning I swam with a friend in the outdoor city pool at Van Cortlandt Park in the Bronx. It’s a 50m, 12-lane pool, with no lanelines and a uniform depth of 3.5 feet. Lap swimmers usually just pick a spot at the wall, then swim back and forth in a more-or-less straight line there from there, with a few super-strong water jets on the walls complicating things a bit. However, my swim buddy and I decided to be heretical and actually circle swim. That worked out ok, with only a couple of random people appearing in our path from time to time, usually water walking backwards or some such thing that was dodgable. Here’s what we did:

    1000 warmup

    400 goof around while waiting for lanemate to finish warmup

    200 kick
    500 swim, alternating easy/fast by 50
    200 kick
    500 swim, alternating easy/fast by 100
    200 kick
    [On the kicks we looked for red-tailed hawks in the sky—Hannah had seen one last time she was up here—but we didn’t see any today. For a 100 I tried kicking on my back and sighting on Hannah, who was beside me using a board, but that didn’t work out too well—I wandered all over or bumped into her anyway. Maybe she needs a taller swimcap, or perhaps a flag attached to her board, for better visibility?]

    2 x (50 fly, 50 easy free)
    [We did these side by side rather than circling. After the second lap of fly, one of the older gentlemen near us asked if we swam for the college team, then added “and I say that because your fly is very good, and very synchronized.” Um, yeah, coach might throw us off that college team if we don’t synchro swim our 200 fly? I guess I should appreciate compliments, however bizarre!]

    400 pull + play warmdown, til the whistle blew

    It was a beautiful morning. The pool is in a lovely park, with trees all around, and there were nice puffy clouds and a little sliver of a moon in the sky as we swam. The water was brisk, which I loved, and which probably accounted for the pool being relatively uncrowded. No hot water in the showers after was a reminder that I was actually at a city pool, not a country club.

    After the swim and a picnic breakfast I walked up a few blocks to visit the tortoise and hare statue. Van Cortlandt is a big park—over 1000 acres—and has all sorts of recreational stuff, including a nice track and even a golf course in addition to the 50m pool, but it’s most famous for its cross country courses. So it’s fitting that there’s a sculpture illustrating the Aesop’s fable of the race between the tortoise and the hare, located right by the part of the XC course known as the flats. On its base is the familiar moral, “Slow and steady wins the race.” Most visual depictions of the fable, like this one, show a tuckered (or even napping) rabbit being bested by the tortoise:

    But in a twist, the Van Cortland sculpture’s depiction is a little different—in it a gleeful rabbit is vaulting over the plodding tortoise.

    I like that rabbit’s chances!
  9. Sarasota Y Sharks Masters 5:30 AM Workout -08/25/11

    by , August 24th, 2011 at 04:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 150 2:30 2:15
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.
    Descend 50's 1-4 on both rounds.

    8 X 50 1:00
    8 X 25 :45
    Odd: moderate Even: sprint
    All choice.

    50 easy swim

    1 X 300 kick 6:30
    8 X 25 sprint kick :45
    1 X 50 easy swim

    1 X 500 6:45
    5 X 100 1:30
    1 X 400 5:30
    4 X 100 1:30
    1 X 300 4:00
    3 X 100 1:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Wed Aug 24th 2011 scy I'm Back!

    by , August 24th, 2011 at 02:52 PM (Ande's Swimming Blog)
    Wed Aug 24th 2011 scy

    Several readers said my
    Sat Aug 20th, 2011 Postal 10k post was the shortest they'd ever seen from me. It was. It was a copy of a text I sent to a few friends after my 10k. I didn't have access to a PC and drove to Lubbock TX the same day to take my dau to tx tech. Today I edited it and added a few more details.

    did not train Sun, Mon, or Tue & was sore from the 10k.

    Now I'm back at it, currently deciding goals for scm 2011, scy & LCM 2012. While I'm deciding, I'll start lifting weights and keep training hard. At 48, I'm approaching the tail end 45-49 & preparing to age up in 2013. Which means I need to be fast, strong and fit in 2012.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:03ish
    wore blue camo jammer
    swam with Mike
    Beside Nate, Chris, Tyler, Larry & Jim

    assigned 500: stop at 6:08
    did 300ish?

    Main SET: scy

    6 x 100 fr on 1:20
    1:00 break
    4 x 50 k fast on 1:30
    1:00 break

    5 x 200 fr on 2:40
    1:00 break
    4 x 50 k fast on 1:30
    1:00 break

    4 x 300 fr on 4:00
    1:00 break
    4 x 50 k fast on 1:30
    1:00 break

    assigned: 3 x 400 fr on 5:20
    did: 3 x (4 x 50)

    50 easy
    Swim Workouts
  11. Brokenness Rules....

    by , August 24th, 2011 at 11:58 AM (Year Three: The Road Back)
    apparently. Yesterday's 1000 was broken every 100 and today's 200s were broken every 50. Guess it's this week's theme, eh?

    Anyhoo.... here's what we did today:

    400 Warm-Up
    12 x 50 Kick on 1:00, every 3rd fast
    3 sets:
    - 1 x 200 Drill/Swim by 25s on 4:00
    - 1 x 200 Moderate Free on 4:00
    - 1 x 200 Broken at 50 for :10 FAST on 6:00
    1 x 50 Recovery Free between 2nd & 3rd sets
    450 Cool-Down
    Total Yards - 3300

    I hit the water for my warm-up today and felt pretty lousy after the first 50. Needless to say, I knew what was coming (because I like to know what's coming so I can mentally prepare) and was pretty well dreading the workout.

    Shock of all shocks, it went so much better than I expected. That doesn't mean it didn't hurt - it did - A LOT! But, I purposely took it easy on the drill/swim and moderate 200s and went as fast as I could on the broken 200. My 50s hovered around 30 (from a push) and my final 50 was a 28. HOLY COW! I don't think I've ever had that kind of time from a push in practice before. In fact, my best ever off-the-blocks with a relay start time is a high :27. WOW! Now, I will say that many minutes elapsed between that final 50 and when I was able to get enough air to even think about starting my cool-down. But still, It's a happy smilies kind of day! Guess all of those push-ups and pull-ups are paying off, eh? Plus... I'm finding that having a smaller practice makes me very aware that our coach can actually watch me specifically - and I must admit that makes me push harder. And, one day I will actually catch-up to MW's feet. I will.... I'm determined.

    Hope your day in the water is as encouraging as mine.

    Enjoy your swims!
    Swim Workouts
  12. Power Hour Wednesday - IM Pyramid

    by , August 24th, 2011 at 09:06 AM (Pete's swim blog)
    Didn't even bother with the drag suit today. I knew this set was going to be tough when Roger sent it out last night. Managed to keep up through the 600 IM but the lack of rest and pool temp eventually got me. Started substituting fly with free on the way back down. Did 50 fly/50 free on the 400 IM, 50 fly/25 free on the 300 IM and then finished the 200 IM and 100 IM normally (but tired). Dave and Roger made the whole thing without any trouble. I think Roger actually got faster as the set went on.

    The timed 400 IM went well especially with a little recovery. I was just a couple seconds behind Roger after the fly. Usually that is a very good sign for me. Back stroke was stronger than usual. Ended up at 5:27. My best meet time is 5:24 so I felt really good about that. I think a 5:15 is possible with a little work.


    400 Warm up

    100 IM - 1:30
    200 IM - 3:00
    300 IM - 4:30
    400 IM - 6:00
    500 IM - 7:30
    600 IM - 9:00
    500 IM - 7:30
    400 IM - 6:00
    300 IM - 4:30
    200 IM - 3:00
    100 IM - 1:30

    25 Easy

    400 IM Timed (5:27 - from dive wo/ drag suit)

    75 Cool down

    (4500 Total)
    Swim Workouts
  13. Used my kids test set as my warmup

    by , August 24th, 2011 at 07:30 AM (Mixing it up this year)
    Had the bad back to contend with this morning but other than that I felt really strong for once.

    It is for that reason I changed up my usual easy warmup for the test set I gave the kids I coach.

    10x100 Free #1-4@1:45, #5-7@1:40, #8-9@1:35, #10@1:30 went 1:33, 1:31, 1:30, 1:27, 1:25, 1:25, 1:25, 1:25, 1:25, 1:20 not too shabby for warmup
    500 Free kick w/fins every 3rd 25 fast
    10x50@1:00 Fly drill w/fins as 25 skull/25 stone skipper
    5x200@3:30 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim strong
    4x50@1:00 Free w/snorkle 15 meter kick then add arms. This is still challenging for me to get coordinated on.
    3x100@:15R Free EASY

    Total 3500 yards
  14. Earthquake Interruption, Tuesday, Aug. 23

    by , August 23rd, 2011 at 10:46 PM (The FAF AFAP Digest)
    This has been a trying summer swim wise for me. Mason has been closed the entire summer. Oak Marr is now closed until October. Most of my practices have been in a crowded pool with lane closures, kiddie campers, kiddie poop, no backstroke flags and noodlers. Very frustrating. But I never in my wildest dreams imagined I'd be hauled out of the pool mid-workout for an earthquake. But I was, around 1:50 or so pm today. Oddly, despite it being a 5.8, I didn't feel a single thing in the water. Like most buildings in the area, we were evacuated from the pool and building right away. We couldn't even go to the locker rooms. After standing outside for some time in disbelief -- earthquakes are rare here -- I realized I needed to leave soon to get Lil Fort, who was at the mall with her visiting cousins. I didn't know if they would be evacuated or not, and my cell phone wasn't working. So I abandoned my clothes in the locker room and drove off clad only in speedo, another workout thwarted. Fortunately, I managed to collect them at the designated place and time without much problem. (Yes, they thought I was mental cruising up in my convertible with only a swimsuit on.) Fort Son was sculling on the Occoquan during the earthquake, which also stressed me out. But, after a bit, he reported feeling like he was waked by a cruise liner, but didn't capsize.

    The damage wasn't too bad at the house with only a few things broken though everything flew off the shelves. Apparently, the Washington Monument is closed indefinitely with damage and the National Cathedral lost an entire spire. Many businesses and the government shut down and gridlock ensued. I stayed home a few hours before venturing out.

    Anyway, here's what I got in:


    Warm up:

    600 various
    8 x 50 fly drill @ 1:00
    8 x 50 backstroke w/turtles @ 1:00

    Main Sets:

    8 x 100 @ 1:45
    odds = IM (drill fly b/c of lane noodler)
    evens = backstroke kick

    Earthquake interruption during #7

    Total: 2150


    RC exercises, 10 minutes
    extreme angle isometric holds:
    left lunge, 3:00
    right lunge, 3:00*
    bicep hold, 4:30
    tricep hold, 5:00**
    squat w/10 lb DB, 5:00

    * Had to take a couple 3 breath breaks during the lunges as recommended in the article I cited a couple days ago. The lunges are so much harder than the squat for me.

    ** Had to use 3 lb handweights instead of 5 lb ones.

    Bikram Yoga, 90 minutes:

    We had a new instructor heat nazi tonight. It was crowded and I was slightly worried after a couple other classes with her, but she kept the temperature lower than other times. (I must admit I complained about it to another experienced instructor after one of my classes.)


    My lats and muscles around the inside elbow area were really sore, probably predictable so, after yesterday's gym effort. Perhaps high reps, lower weight isn't so easy! I have a very busy day tomorrow with leaving for MN Thursday am. I really hope nothing gets in the way of a swim tomorrow! My right shoulder does feel better now after intensive RC work and taking a week off swimming.

    Updated August 23rd, 2011 at 11:08 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  15. Tuesday, August 23rd, 2011 5:00pm

    by , August 23rd, 2011 at 10:14 PM (Fast Food Makes for Fast Swimming!)
    I got to the pool today and saw my Masters coach there today. She just stopped by to see the high school girls team that was getting started with their practices for the season. My coach informed me that we're now using the High School pool in the mornings for workouts, so !!!
    Now I just have to hope my work schedule opens up a little so that I can get into the pool at 5am! Most days I'm already working by then.


    100 Free, 50 Back, 100 Free, 50 Back
    400 Free Pull
    100 Fly Drill

    5 x 100s @ 1:45 building 100 Fly
    1- 25 Fly, 75 Free
    2- 50 Fly, 50 Free
    3- 75 Fly, 25 Free
    4- 100 Fly (went 1:11)
    5- 100 Free relaxed

    4 x 100 Free @ 1:30 stretch out

    1 x 100 Free Pull @ 1:30
    1 x 200 Free Pull @ 2:45
    1 x 100 Free Pull @ 1:30
    1 x 300 Free Pull @ 4:00
    1 x 100 Free Pull @ 1:30

    16 x 25 @ :30
    Odds Free, Evens Fly

    100 EZ
    3000 Yards 55 minutes

    4 more days till the CAST Classic!
  16. More Crossfit

    by , August 23rd, 2011 at 09:41 PM (Elise's Fitness Fun)
    My quads were SORE over the weekend from the Friday evening Crossfit class. I went out on Sunday on my bike and did a 10 mile spin. Made my legs feel so much better. Went back Monday evening. He went over the exercises with me for ten minutes before the group got there, making sure I had good form. He also insisted I use the lightest kettlebell (18 lbs.) during the workout of the day. I kind of felt like I was at an unfair advantage compared to the others since I was using the lightest weight. Given my newbie status and my age, however, I am more than content to use a light weight. I don't think I will try to move up on the weight anytime soon.

    Below is what we did after a warm-up of back extensions, sit-ups, shoulder stretches, and air squats. We had twenty minutes to get as many rounds/reps in as possible.

    3 kettlebell swings
    3 lifts with kettlebells making sure elbows higher than wrists (can't remember exact name of exercise)
    3 squats
    100 meter run with kettlebell

    6 kettlebell swings
    6 lifts
    6 squats
    100 meter run

    9 kettlebell swings
    9 lifts
    9 squats
    100 meter run

    Keep increasing reps by 3 on each new round until time runs out (20 minutes). I got up to doing 21 reps of each exercise, completed the 100 meter run and was about to start at 24 reps when time was called. Just me and one other guy got that far out of about 10 folks. Again, I was the only one using the lightest weight, so it is really not a fair comparison.

    Today, I was tired, so just did 1600 yards in the pool. Here is the workout I did:

    Warm-up: 200 swim

    6 x 100 kick with fins on 1:45 - 2 free, 2 back, 2 back dolphin

    1 x 200 breast kick

    4 x 50 free drill - rt arm only/lt arm only - 15 seconds rest

    4 x 25 doggy drill on :30

    6 x 25 free sprint with fins on :45

    150 easy cool-down - kicked on side with fins

    1600 SCY

    Tomorrow will be swimming with kids, so I needed today to recover.
  17. Mabel Lake (August 13 - 20)

    by , August 23rd, 2011 at 06:15 PM (Canuck Countdown)
    Got back from a week at Mabel Lake, BC. on Saturday evening (August 20).

    Here's a picture of the lake:

    That's an airstrip and golf course in the foreground.

    I had planned to do some open water swimming everyday, but actually only managed 3 short swims of about 1.2 km each, between the shores visible on the left side of the picture. The water temperature varied between 64 and 68 degrees for these swims, although one day we did find 71 degree water for some casual splashing.
  18. Tried out Crossfit

    by , August 23rd, 2011 at 03:47 PM (Elise's Fitness Fun)
    Did not get a chance to work out on Thursday due to various meetings, but got to Crossfit on Friday. Have to say that I really like it! Since I am a beginner, I was given a fairly, simple easy workout. My workout was as follows:

    warm-up doing back extensions, air squats, sit-ups, shoulder stretches

    4 rounds:

    200 meter run
    5 pull-ups (used band)
    10 push-ups
    15 air squats

    My quads were SORE the next day. Went for an easy swim on Saturday and did the following:

    700 warm-up

    4 x 25 chest presses (fly kick with pull buoys held out in front)

    4 x 50 fly drill - 3 rt, 3 lt, 3 full on 1:15

    4 x 100 back drill - 25 double-arm/25 rt arm/25 lt arm/25 full on 2:00

    100 easy
  19. Tuesday stroke day 08/23/11

    by , August 23rd, 2011 at 03:36 PM (Chowmi's Blog)

    Took yesterday "off" but really was as busy and productive as ever!

    Here is the workout today. Tues/Thurs are stroke days.

    SCM, Baylor Fitness Center
    Billy Glasstetter on deck

    400 warm up

    Transition set I:
    6 x 125's
    75 kick/25 drill
    (alternated free/back kick and free/back drill)

    Transition set II:
    4 x 200 pull on 3:00
    ==> no.
    ==>4 x 100 swim with paddles

    I was so disappointed that I lost my pull strap. I don't know when or where; I haven't used it in awhile and did one of those take-everything-out-of-your-swim-bag and even then look forelornly into the empty bag, look inside the shoes, look inside the flippers, and still no strap. But somehow I have 5 swim caps. I am incredibly bummed out about it.

    Main set:
    20 x 50's on 1:00
    5 rounds of 4
    1, 3, 5 IM
    2, 4 recovery free

    The End

    I felt really tired today! But I really focused on the details and still went pretty fast on the 3 sets of IM 50s.

    Yesterday was a big day - the first day of school! And this year, both my girls are at the same school (William B. Travis TAG Magnet) in 4th and 5th grade! Hooray! No more wheel-squealing across town to make 2 pickups!

    Next up: takin' tomorrow off from swimming. Will probably do light drylands. My plan is to swim Sun/Tues/Thurs and one flex day this week. I did drylands on Sun, light on Wed, and either one of the free introductory classes at karate on Saturday (for the grand opening of the new DOJO in Lakewood, Dallas, TX); or another flex day for drylands. Just something in the not-swimming category.
  20. Sarasota Y Sharks Masters 5:30 AM Workout -08/24/11

    by , August 23rd, 2011 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    5 X 100 1:45 1:30
    2 X 200 3:30 3:00
    Twice through. Round 1 intervals left, 2 right.

    10 X 50 kick 1:10
    #6-10: 25 fast/25 easy
    1 X 100 swim

    10 X 100 free
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is easy

    8 X 200
    2 IM on 3:30
    2 free on 3:00

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts