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  1. My Indy SwimFit review!

    First and foremost - I want to say the Indy SwimFit meet was run very well! I had plenty of rest time, the results were posted extremely fast and the people running the desk were REALLY cool.

    So to get to Indy, I decided to take the Amtrak. Its easy to get to, and its super low stress. This trip I take my friend Tessa. She's a great friend and she promised to video tape my swims.
    We arrive in Indy about 11:30 PM, and walk about 300 yards to the hotel (GREAT PLANNING). After getting ready for bed, I fall asleep until about 4:30 AM. I finally get out of bed right around 5:15 get my stuff together in the dark and start walking around the hotel. Finally around 5:45 I make my way into the restaurant and get my first cup of decaf. Finally after consuming a massive amount of food by about 6:30, I get up and I walk over to the computers for the hotel and start playing around on the forums, facebook and gmail. (See here: [ame=http://forums.usms.org/showpost.php?p=219296&postcount=48]Forum Post[/ame])

    As I'm sitting at the computer - I see a few people walking through the hotel with their own swim bags. I figured I'd just introduce myself and make friends - what a GREAT idea. The person I met was Nadine Day. First off - she knew EVERYONE at the meet, so I got to meet a lot of fantastic swimmers and make a lot of new friends. Secondly - I immediately labeled her as my surrogate coach. She actually did quite a bit to help me learn at the end of the meet and I'll be repeating those drills at pretty much every practice.

    So enough fluff - I swam the 50 Back, 100 Back, 50 Free, 50 Breast and finally 100 Free. I'm coming to the conclusion - if I at least do one race well - its a good meet. :-)

    Before the race - I received a free swim cap. I figured I would try it out! Why not; right? I did a few practice laps and decided I would just keep it on for the rest of the meet. It was a really weird feeling not feeling the water on your head.

    Results

    50 Back
    "I'd like to go at least a 50 in the 50 back this time. I did a 53 last weekend, and I think this time I'm going to be a little better prepared mentally for the race. I've also increased my backstroke during the week and kick to help push myself down the lane."
    BORKED
    My goal in backstroke is always to survive. Although - its also to beat last meet's time. As of July 4th I don't have my official time for the Badger State Games, but I know I swam an equivalent time so I was pretty happy with that even if I didn't swim a 50. At least I'm not getting slower! I remember at the very beginning of the race I was choking on the water as it kept coming up over my face with my left arm. So I relaxed the arms and made sure that my stroke was even and calm and the water stopped flowing over my face. Watching the video - its pretty obvious that I don't know how to start. Something that I just have to learn in practice. As I'm watching though - I'm noticing that I bend my knees when I kick. This will be corrected as I learn the drills that Nadine taught me. I also worked to try and make sure my shoulders came out of the pool when swimming; you can tell when I'm thinking about it and when I'm not because I either do it or don't. Practice will even that out though.

    100 Back
    "I'm hoping I survive. No kidding. It's going to be a long race - and I'll swim it as hard as I can, but we'll have to see. I'm also hoping to have a good flip turn followed by a strong dolphin kick. I'm aiming for the flags off the wall!"
    --No Video--
    The race started the same as the 50 back - with me choking from water from my left arm. I again chilled out and let my arms relax. I swam a much better race. When I flipped turned off the wall, I didn't get any air right before my turn, so I was totally in O2 Debt by the time I came out from under. I also had a very deep flip turn for whatever reason. I came up and was able to breath again. At that point it was just "make it to the wall". I swam a 1:55 - which was great for me especially because I thought I was going to be doing about 2:00+.

    50 Free
    "I'm working on my sprints this week. I'm hoping to be able to make it to the 49 meter mark before I'm totally starting to cash out this time! So that means I need to dolphin off the dive and extend my dive for a little longer than I did last weekend. I swam a 33ish in 50 SCY, and a 39 last week. With some improvements in form that I'm working on I think I can speed things up significantly. My goal is going to remain 35 (as last week)"
    BORKED
    <Sigh> This was a very disappointing race. I should've come up sooner and relied on my on my ability to swim rather than dolphin kick underwater. I wasted a lot of time in that race underwater. (Nadine came up and basically told me she was happy I was working on my underwater - but that was too much). I also didn't finish that race completely exhausted. So I know I didn't give 100% and I know I could've done much better. I ended that race on a 40, which sorely disappointed me. Next time I'll make it. I KNOW I can!

    50 Breast
    "Survive again. It would be nice to finish my 50 Breast in under a minute. Its my weakest stroke mostly because my kick is essentially useless. I'm working on it, I just need time and experience I think. However - specifically - I'm going to make sure that each lunge forward with my arms helps propel my body forward."
    BORKED
    I did manage to complete this race in under a minute! I was super excited about that. I spent this race completely focused on form. That was far more important to me than any time or anything like that. So I made sure to allow time for a little bit of glide before going into the stroke again. Next time however I will probably take a little less time gliding and a little more time swimming. I think its about learning that delicate balance? Coach will tell me eventually. :-)

    100 Free
    "I'd like to see no goggle problems this time, a strong dolphin kick off the wall and pacing it right. Again - with some strong improvements in form that i'm working on - I think I can speed this up significantly by this race. Goal: 1:25"
    BORKED
    Well, I certain did not swim a 1:25. I swam a 1:30. By the time I hit the blocks on this race, I was only focused on making a stand against that awful 50 Free I did before. I remember coming down, feeling pretty strong. My swim into the wall was not really that great (those bulkheads were trippy for me... I will have to swim in that pool more). After coming off the wall - I noted the guy next to me was beatable. So I decided to push it, hard. I started kicking harder and swimming harder. This entire time I was also not taking the time to breath every other stroke or even every three strokes. I limited myself to 4 or 5 strokes per breath thinking "You can breath when you're done...". I pushed myself as hard as I could into the wall with that guy right on my tail. He ended up kicking it in just at the last second and beating me by .05 seconds. I need to work on my finishes apparently :-) That race was a great race for me and I'm very proud of it.

    All in all at this meet I was happy with how it turned out. I met Mary Pohlmann, Nadine Day, and quite a few other people whose names currently escape me. I can't wait til my next meet, regardless of the pool size. I do happen to really like the long course though. I really wish I could train in it. I've also decided after this weekend, I definitely need more swimming in my life. So I'm currently working to find more pools to swim in as well. We'll see how that goes and we'll see if I'm capable of keeping it up! Thanks for all of your encouragement everyone!

    Tonight: Drills at the Lake Bluff Rec! Going to basically just do drills for a couple hours to work on form. Post ideas for drills if you want!

    Updated July 7th, 2010 at 03:46 PM by bzaks1424

    Categories
    Masters Swim Meets / Events
  2. Surpising this morning concidering

    by , July 5th, 2010 at 12:24 PM (Mixing it up this year)
    The pool temp was 86 at the Y today. Normally that would put my body into a lazy mode but not today.

    10x100@1:45 Free
    5x100@2:00 Fly w/fins as 25 skull drill/25 rt arm/25 lt arm/25 swim Fast
    500 Free w/fins every 3rd 25 FAST
    5x200@3:00 Free w/paddles & bouy went 2:34, 2:31, 2:28, 2:28, 2:27 very fast for me
    500 Free kick w/fins easy
    400 MI drills w/fins
    100 Free easy

    total 4000 yards
    Categories
    Uncategorized
  3. Swimming or whiskey?

    I went to early (5:30 am) LCM workout today. It seemed way too early to be up and about on a holiday. Apropos of nothing, my cab driver this morning remarked that it was good to be obsessive about swimming, but that he liked whiskey too much. (He knew I was going to a pool because he recognized the address, and I suppose he figured I was obsessive because who else takes a cab across town to swim at dawn?) You gotta love NYC cabbies.

    The pool was fairly empty—we had only 3 or 4 swimmers per lane, and the lap lanes were pretty deserted. Here’s what we did:

    400 lcm warmup + bobbing and sinking

    500 pull

    5 x 100 kick @ 2:20

    400 pull

    6 x 100, odds ST (50 D / 50 S) @ 2:10, evens FR @ 1:55

    300 pull

    7 x 100 IM @ 2:05 [after being a lazybones for most of the above, I worked these—1:35-1:36 on the first 5, then 1:33 and 1:30 on the last 2]

    200 pull

    4 x 100 FR @ 1:45 [held 1:28s]

    200 warmdown

    Pulling’s not my favorite thing, but I seemed to get in a groove on these and was really able to pay attention to my balance and posture in the water. On some of the pulls, I alternated 100s with a buoy with 100s FR w/ dolphin kick, just to change up the feel of things.

    On the walk home, I was happy to be up and about before the heat set in. Now I get to laze the rest of the day. Brunch here I come!
  4. Summertime fun

    by , July 4th, 2010 at 11:45 PM (Elise's Fitness Fun)
    I've been having so much fun being outdoors, I've forgotten to blog! Anyway, Thursday morning I ran a very slow 3.7 miles. Probably ran at a 10 minute per mile pace. On Friday, went to the quarry about 1/2 mile from my house and swam across and back. Kind of freaked out my friends by doing so as it is probably well over 100 feet deep in some places. One of my friends who is good at judging distances said it was probably 500 yards across. So, I guess I will give myself credit for a 1000 yard open water swim. On Saturday, did a 15.8 mile bike ride. Computer is still not fixed, but it took me about 55 minutes.

    On Friday, I did squeeze in the following quick dryland workout:

    2 sets of 15 push-ups with Bosu ball
    2 sets of 10 assited pull-ups (70 lb. assist)
    2 sets of 25 incline sit-ups
    2 sets of 25 back extensions
    1 set of 100 bicycles
    2 sets of 15 x 15 hammer curls

    Took today off. Hope everybody is having a wonderful Fourth!!

    Updated July 5th, 2010 at 02:27 PM by elise526

    Categories
    Uncategorized
  5. 4th of July LCM

    by , July 4th, 2010 at 08:46 PM (Adventures in Swimming)
    Swam with the Sharks LCM Outside

    It was a beautiful morning for a swim.
    Pool was just cleaned, and the water was a little
    cool due to the last few night's of temps in the 50's.
    It was about 70 deg out side, bright sunny morning.

    Susan made up the swim.

    4 x 200 SKIP

    Set 1
    100 SWIM
    200 IM
    300 SWIM
    200 IM
    100 SWIM

    I descended the whole set.
    We just took about :15 or so rest on everything

    200 Kick

    10 x 50 on about 1 min. We only set up one pace clock.
    I wore the new paddles on this set.

    I descended by 2's, thru in a couple of backstroke 50's

    Only about 2,200 meters, plus the extra swimming moving
    the lane lines from SCY to LCM and then back to SCY

    Update on the Star Paddles....
    I moved the strap, loosened it a bunch, and they
    worked pretty good, there is only 1 strap
    over my middle finger, they stay right in place.
    They bend a little as you pull harder. I like the feel.
    I need to get some other different paddles to compare.
    Now if I can just remember to take them home with me every time!!

    Happy 4th of July!!
    Categories
    Uncategorized
  6. Beautiful day for a swim with New Paddles

    by , July 3rd, 2010 at 06:04 PM (Adventures in Swimming)
    Swam with the Sharks
    Outside SCY
    Coach Alex

    10 Min Warm up

    10 x 75 Indiana IM :10-:15r

    8 x 25 V-Sprints :10r (EZ/Fast, Fast/EZ, Build, Sprint) 2x

    Main Set
    Fast 100’s on 1:20/1:25/1:30/1:45 (Take your Pick)
    EZ 100’s on 2:00/2:15

    1 x 100 fast
    1 x 100 EZ
    2 x 100 Descend to mod
    1 x 100 EZ
    3 x 100 Descend to fast
    1 x 100 EZ
    4 x 100 Descend to faster
    1 x 100 EZ
    5 x 100 Descend to fastest
    1 x 100 EZ

    10 x 75 Breathe every 3/5/7/9/11/11/9/7/5/3 strokes :20r

    Repeat 3x
    6 x 25 :20/:25/:35
    1 x 100 EZ 2:00

    Warm down

    I didn't get in till around the 5th 75 IM.
    I was taking attendance and couldn't figure out why I had 14 people on the attendance
    sheet and only 13 in the pool. Duh... Forgot to count myself!!

    Any way.....

    We did the 100's on 1:25 except the last 5
    we did on 1:30

    We did the breath control a little different.
    I did breath every 4 for all of them and Susan did breath 3 on all.
    I really don't need to rob myself of oxygen at this
    point in my life

    For the last set we did the 3x50 on :40
    and the 100 ez on whatever.

    Everything felt good today. I'm trying out
    some of the star paddles
    I gotta figure out a different strap config.
    They hurt my fingers after I used them on the 3x100's
    But, they had a good feel in the water.
    So I'll keep trying.
    Categories
    Uncategorized
  7. Test set today

    by , July 3rd, 2010 at 03:53 PM (A comfort swimmer's guide to easy swimming)
    Saturday, 7/3/10
    SCY, Worked out in Boise with my coach on deck. Nice to not have to swim on my own.

    Warmup
    300 swim
    100 kick
    200 IM drill
    6 x 50/1:00 desc by 3
    (1-3 free, 42-37-35;4-6 back, 44-42-39)
    8 x 25/30 as:#1-1st 12.5 fast, #2-2nd 12.5 fast, #3 - 25 smooth, 4th - 25 fast.
    (1-4 free, 5-8 back)
    100 easy

    Main set
    6 x 100/7:00 all out. 1-3 free, 4-6 back
    (150 recovery swim between each)
    (on free went 1:05.4, 1:07.28, 1:06.75; on back went 1:16.03, 1:17.88, 1:15.6)

    Cool down
    800 easy
    (alternated 100 free/100 back)

    Total: 3350 yards

    Updated July 3rd, 2010 at 06:53 PM by poolraat

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  8. Sat Jun 3rd 2010 Taper Day 1

    by , July 3rd, 2010 at 03:45 PM (Ande's Swimming Blog)
    Sat Jun 3rd 2010

    Taper Day 1
    Dropped yardage but had a challenging main set

    Subscribe to Ande's Swimming Blog

    LCM
    whitney Coached
    6:00 TO 7:30
    Austin UT Swim Center main pool
    swam with Marcio, Mary, DVD, Larry, Sharon, Bess, & Bryan who did 5k's
    wore b 70 jammer
    dove in on time

    WARM UP
    3 x 300 done 200 fr 100 IM k, dr, sw by rounds


    MAIN SET
    100 200 300 400 400 300 200 100
    continuous, swam free & backstroke
    on 1:20 per 100 base LCM
    lead the lane, made them all
    challenging set
    held around 1:16's, worked last 50 of last 100 went 1:15, 2:33, 3:50, 5:06, 5:06, 3:49, 2:31, 1:09

    100 EASY


    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  9. Saturday morning technique workout

    I swam the early (6am) AGUA workout. Long course is heavenly, and worth getting up at dawn for. (And I love this time of year, when the sun rises not only before practice ends but before it even starts!) Here’s what I did:

    800 lcm warmup

    Chalk talk on FR breathing / head position and flip turns

    300 FR swim focusing on those things

    Demonstration of proper technique by teammates

    100 extra-slow FR swim w/ good breathing technique that finally satisfied our coach

    400 reverse IM done as 50 K / 50 S

    1000 kick done as 400 flutter on back with fins / 300 side kicking w/ fins / 200 “gutbuster” kicking w/ fins (FL kick on back holding pull-buoy between legs) / 100 easy K w/out fins [I ended up doing about 700 of assorted barefoot kick in the slowest lane, since I didn’t have my own fins with me, and those at the pool give me stigmata. I practiced balancing at a 45 degree angle (ie halfway between on my back and on my side) while kicking—it’s easy towards the left, but difficult towards the right for me.]

    12 x 100 @ :45ish rest:
    1-4 50 FL / 50 BK
    5-8 50 BK / 50 BR
    9-10 50 BR / 50 FR
    11-12 IM
    [There were originally 16 of these, with 4 of each type of 50, but we ran out of time to do the whole set. We did a 50 easy after #s 4 and 8 to regroup. I got extra rest on this set because I had stayed in a slower lane after the kicking above, and enjoyed really pushing the pace on the IM pieces.]

    200 warmdown

    I was really happy today to see a former lanemate at workout—it had probably been a couple of years since I saw him last. He’s back for the summer, so it will be nice swimming with him again!

    Tomorrow I might get in my first outdoor pool swimming of the season—Riverbank’s 25 yard outdoor pool is open, so now there’s a choice there in the mornings of doing indoor LCM in warmish water or outdoor scy in colder water. I often end up swimming in both pools during the course of a workout. If only I didn't have to choose, but could combine the sunshine, cold water temps, and minimal turning—but I guess that’s what OW is for!
    Tags: blissy, lcm, technique
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    Uncategorized
  10. Wow what a morning

    by , July 3rd, 2010 at 12:23 PM (Mixing it up this year)
    I felt very tired today, did a leasurely warm up then decided I would try to do a 500 Fly LCM w/fins. Took 15 seconds off my best time but hurt fairly good. The reason I decided to do this was because my back was hurting and I wanted it to stop hurting. My answer 500 FLY, feel much more normal now.

    400 Free
    300 Free w/paddles and bouy
    200 Free kick w/fins
    100 Free
    5x100@1:45 Free kick w/fins
    500 Fly w/fins in 8:13
    500 Free kick w/fins

    Total 2500 meters
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    Uncategorized
  11. DOUBLE FAST Fri Jul 2nd 2010

    by , July 2nd, 2010 at 10:51 PM (Ande's Swimming Blog)
    FAST Fri Jul 2nd 2010

    Subscribe to Ande's Swimming Blog

    LCM
    TYLER Coached
    NOON TO 1:15
    Austin UT Swim Center main pool
    swam with James, James Fike, Darby, Besmir, & DVD
    wore b 70 legs

    dove in at 12:08ish

    WARM UP
    swam 50's on 50 stop at 12:22


    MAIN SET

    200 fr fast on 5:00
    dove, swam easy speed
    went 2:17

    2 x 100 fast on 3:00
    push
    went 1:04.8, 1:04.3

    4 x 50 fast on 2:00
    went 31, 30, 29, 29

    100 easy

    200 fr fast on 5:00
    dove, worked it
    went 2:11


    felt pretty fried

    2 x 100 FR fr bk fast on 3:00
    push
    went 1:12, 1:09

    assigned 4 x 50 fast on 2:00
    did 3 easy 50's &
    50 fl FAST from a dive
    went 26.8

    50 easy

    TAPER officially BEGINS NOW!

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  12. Friday, 7/2/10

    by , July 2nd, 2010 at 02:10 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Fun workout today. Main set was a prep for tomorrow's test set.


    Warm – up
    200 swim
    (did 150 free/50 back)
    200 skill drill
    (did 100 free drills/100 back drills)
    6 x 50/1:00 desc by 3
    (1-3 free 45-42-39; 4-6 back 47-44-42)
    8 x 25/30 strong
    (odds free, evens back)

    Main Set:
    16 x 100/2:00
    Every 4th Timed
    Take Pulse after each swim
    Remember timed swims
    (HR after slower swims went from 120 to 132. Most were around 130
    times for slower swims were around 135±2.
    HR after fast swims was 150, 162, 162, 168
    Fast swims: free - 1:17 & 1:18; back - 1:28 & - 1:29)

    Kick 4 x 100/20sec rest
    (did #1-2 free w/board, #3-4 on back)
    100 easy cool down

    Total: 3100 meters


    Test set tomorrow. 6 x 100 from the blocks for time on 7:00 interval.

    Updated July 2nd, 2010 at 02:17 PM by poolraat

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  13. Friday, July 2, 2010

    by , July 2nd, 2010 at 01:13 PM (Keepin Track 2010)
    600 Mix
    4x50 1. easy/fast by 25, 2. fast/easy by 25 3. all easy 4. all fast

    P200, S2x100, S4x50FR on 1:40 base

    WD
    Categories
    Uncategorized
  14. FAST Fri Jul 2nd 2010

    by , July 2nd, 2010 at 12:15 PM (Ande's Swimming Blog)
    FAST Fri Jul 2nd 2010

    weighed 213

    Planning to double at noon then I rest this next week

    Subscribe to Ande's Swimming Blog

    LCM & scy
    whitney Coached
    6:30 to 8:00
    Austin UT Swim Center main pool
    swam with chris & ned, beside larry, tyler, Tenielle, doug & brad
    wore b 70 jammer

    dove in at 6:32

    WARM UP
    assigned 2 rounds of 300 200 100 with INX to stop at 6:55


    MAIN SET

    200 fr fast on 5:00
    dove, swam easy speed
    went 2:20

    2 x 100 fast on 3:00
    push
    went 1:04, 1:05

    4 x 50 fast on 2:00
    went 30's

    100 easy

    200 fr fast on 5:00
    dove, worked it
    went 2:09


    felt pretty fried

    2 x 100 fast on 3:00
    push
    went 1:07, 1:06

    moved from main pool LCM to diving well SCY

    4 x 50 fast on 2:00
    swam them easy speed 2 beat kick
    went 27's & 8's

    100 easy

    assigned: the warm up we did as a cool down
    Did: skipped it

    2010 MEETS:

    July 8 - 11, 2010
    Senior Circuit #4 Meet Info
    Austin, TX
    entered:

    Fri
    50 Freestyle

    Sat
    100 Butterfly
    50 backstroke

    Sun
    200 Individual Medley
    50 breastroke, &
    50 butterfly


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Categories
    Swim Workouts
  15. A fun and quick little story:

    So last weekend I swam at the Badger State Games in Appleton Wisconsin. It was my first LCM Meet where I did sprints. You all have seen the times from my previous post Where the @#*& is the @#$8#@$* Wall?!?! So we all know - they weren't really that good.

    So because there was no one else in my age group for any race except the 50 free and my relay won, I was able to achieve 3 gold medals and 1 silver medal for the meet.

    So the other day I get an email saying "results are up from the badger state games!"

    Naturally - I'm excited so I check the link: Results and even as of 9:20 AM on July 2nd, they most certainly are not!

    However I was playing around the website and I see this:
    Did you win a medal at The Badger State Winter or Summer Games?
    If so, you may qualify for the State Games Of America!

    In order to qualify for the State Games of America, participants must have won a gold, silver or bronze medal in a SGA sport in their local State Games in a qualifying year (2009 or 2010 Summer, 2010 or 2011 Winter). The State Games of America will take place in San Diego, August , 2011. For a complete listing of sports and more information visit www.stategames.org.
    So following a few links I found this:
    California State Games/State Games of America

    So August 5th-7th in 2011, I guess I'll be swimming in San Diego! Hopefully by then I'll be a much better swimmer - maybe I'll even be able to give [ame="http://forums.usms.org/member.php?u=18385"]U.S. Masters Swimming Discussion Forums[/ame] a run for her money in the breast stroke!

    Does anyone know anywhere in Illinois where I can consistently train in LCM?
  16. Not too bad today felt strong

    by , July 2nd, 2010 at 09:53 AM (Mixing it up this year)
    Felt really strong on everything including warmup. Normally warmup is SLOW. Not today.

    5x200@3:30 Free was holding 3:12 normally I do these on 3:45 because I tend to hold 3:30
    500 Free kick w/fins every 3rd 25 FAST
    10x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint w/fins
    500 Free w/snorkle, paddles & bouy
    5x100@:10R Free drill EASY

    Total 3500 meters
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  17. Sarasota Y Sharks Masters 5:30 a.m. Workout - 07/02/10

    by , July 1st, 2010 at 10:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 200
    2 on 4:00
    2 on 3:30

    4 X 100 kick 2:30
    4 x 50 kick 1:15

    6 X 150 3:00
    stroke/free/stroke by 50

    8 X 100 2:00
    odd: easy
    even: fast
    Choice

    8 X 50 1:15
    odd: Blocks, sprint 20/easy in
    even: Push, build to race finish.

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  18. Thursday, 6/1/10

    by , July 1st, 2010 at 09:12 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    Today was another distance workout. I don't do too well with long swims. I'm too ADD.

    Warmup
    400 swim
    200 kick
    3 x 50/1:00 desc.
    3 x 50/50 strong

    Main Set
    1000 free - goal pace - 1:40
    (went 16:05, just under 8:00 at 500 1:36.5/100 average)
    10 x 100/1:50, goal time same as above pace
    (most were about the same as above. a few were faster)

    Cool down
    200 easy swim/kick

    Total: 3100 meters
    Categories
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  19. Sweet summertime noon workout

    For the third day in a row I headed over at lunchtime for the noon AGUA workout. The weather has been so lovely here, it’s just a joy walking through the park to get to practice, and puts me in such a mellow mood by the time I get there. Since this is summer in NYC, I know these cool bright days won’t last forever, so I’ve been out enjoying them while I can. The only thing that could be nicer would be if our pool were outdoors. It isn't, but the city's public pools open July 6 for morning lap swimming, so I'll at least be able to swim on my own outside soon.

    It was breaststroke day (hurray—I had some things I’ve been meaning to work on in breaststroke ever since the meet, and was really glad to get a chance to do so). Here’s the workout we did:

    500 warmup plus bobbing and sinking

    7 x 50 BR (25 kick, 25 2 kicks / 1 stroke) @ third swimmer in [My lanemate and I didn’t actually have a third swimmer for the first part of this set, so we created an imaginary one. We were to the point of naming her when a real third swimmer showed up. If you can imagine it, you can make it happen!]

    Breaststroke technique chalk talk

    Breaststroke drill: swimming breaststroke upside down underwater [of course I liked this, especially after I found my nose clip in the bottom of my bag]

    7 x 200 (150 FR, 50 fast BR) @ 3:30 [I ended up doing these as 100 FR / 50 BK / 50 BR. I’m working on making my BR kick narrower, and sometimes it works and I can feel good power from it. Sometimes it still seems to create confusion in my timing, though, so I still have some work to do.]

    200 warmdown + sinking and bobbing

    The technique work I’ve been doing with my freestyle (I’ve been trying to put my face back into the water sooner after each breath) seems to be paying off. Today for the first time I noticed that I could see my left arm as it moved through the water after breathing to my right. I’ve never been able to do that before. (Hello arm—it’s good to see you!) This also helps me not drop my left elbow, since I can now see the shape of that arm during the stroke.

    On Monday I started seeing a chiropractor who does ART therapy for my neck. I was inspired to do so by Fort’s comments about ART, and by SwimStud’s decision to see someone about his back. My neck has long given me problems. Regular massages keep them at bay, but I decided it was time to see if I could do something about the underlying source. He’s working on getting more of a curve back into my neck with ART and Graston techniques (I winced when he said he wanted to use the latter, because I’ve read about Bobinator’s experiences with it in her blog, which I have by the way been missing lately). Today was my second session, and my range of motion has already increased a bit, plus things just feel looser in general, so so far so good.

    After last weekend’s trip to Vermont, I’m looking forward to a nice long lazy weekend in the city. The Farmers Market had strawberry rhubarb pies today—that’s definitely a great start to the holiday weekend!
  20. Firday's Swim

    by , July 1st, 2010 at 06:40 PM (Adventures in Swimming)
    Coaching the Sharks SCY

    300 Choice

    Set 1
    8 x 50 Odd's Kick/Swim, Even Drill Swim :15r

    Set 2
    4 x 500 Each Broken as

    1) 200, 150, 100, 50 all :10r after each segment
    :60 r
    2) 200, 100, 100, 100
    :60 r
    3) 200, 100, 4x50

    Descend Effort each 500

    500 Pull DPS


    Set 2
    8 x 50 1-2 Fly/Back by 25
    3-4 Back/Breast by 25
    5-6 Breast/Free by 25
    7-8 Free
    All on :50 or :10r

    8 x 25 Odd Sprint, work the breakout / Even EZ
    all on :30

    Warm Down

    I really Should check my spelling in the Title.
    This was not supposed to be FIRDAY

    I tried to swim this after a meeting this morning.
    I made through the 2nd 500
    and the power kicked off at the pool and the guards
    claimed it was too dark for anyone to swim.
    I could see the bottom. Oh Well.. After a 10 min break the
    rest of the bldg had power but the pool light's were still out.
    I got impatient and left :-(

    Updated July 2nd, 2010 at 01:34 PM by Bo Martin (OOPS, This was Monday's workout.....)

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