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  1. Saturday, Jan. 8

    by , January 8th, 2011 at 07:54 PM (The FAF AFAP Digest)
    SCY @ GMU:

    400 swim
    100 back
    200 kick
    100 breast
    200 kick (25 left side, 25 right side)

    I missed about 300 of the warm up.

    Main Set:

    2 x through:

    2 x 300 free pull w/paddles & buoy @ 4:10
    second one faster than first
    I didn't pull; I used fins.
    On the second round, I kicked the last one (and that was faster than my free, lol).

    1 x 100 IM drill @ 2:00

    2 x 200 IM @ 3:10
    second one faster than first

    1 x 50 scull

    3 x 100 kick, no fins, descend (I descended to 1:22)

    4 x 25 free/back @ :30
    1 = 12.5, 12.5 easy
    2 = 12.5 easy, 12.5 fast
    3 = easy
    4 = fast

    50 EZ

    200 warm down

    Total: 4400 (4100 for me)


    20-25 minutes of RC Work

    20 minutes of stretching


    I took a rest day yesterday, but still didn't feel particularly refreshed today. It could be that I slept poorly last night though. Or it could be that I'm allergic to aerobic sets.

    We were in the diving well today, as there was a meet at GMU. There were 5 in my lane, which is crowded for us. It felt really wavy -- not used to that at all.

    My left shoulder is still bothering me and feels a bit tendonitis-like in the shoulder blade and rear delt area. I think it's a combination of paddle use (with the red strokemakers) on Jan. 2, lifting heavy on the hi row on Friday and sleeping on the damn thing. If only I could sleep on my back! As a result, I did no pulling today and used fins on all the swims. And got myself to the gym to do RC work. Coach said to lay off the paddles for a month.

    I had been planning on going to my team practice tomorrow, but, given my shoulder, I might just do a short kick or recovery practice of my own and yoga. Undecided. I like our Sunday practices, which are stroke and sprint oriented. But I should probably err on the side of caution.

    According to my flog, this week I swam 5x (15,000+), lifted 2x, went to yoga 1x, and did a lot of stretching. I kicked 5,000 yards. Wednesday will be three weeks of hard training, and I feel like I need a recovery week or a few days of recovery. I have a PRP appt next Friday (cancelled my Dec. appt when I was sick), so it would be ideal to take it easy around that time. I'm dreading it, it's so painful.

    Just got back from Black Swan -- excellent psychological thriller.

    Updated January 8th, 2011 at 08:20 PM by The Fortress

    Swim Workouts
  2. Ducks and waves

    After 6 straight days of swim workouts, I decided to take today off from pool swimming and just enjoy a beautiful day at this NW Florida beach. For a few weeks every year around winter solstice the sun manages to both rise and set over the gulf here. Thatís coming to an end soon, but this morning I enjoyed a beautiful clear sunrise over the water, rather than at the pool.

    Mid-morning I went into Seaside for one of my favorite treats, duck eggs from the farmers market. The lady who sells them encouraged me on my last visit to look at her website. I was glad I didóit turns out the ducks have their own pool! I asked her about it today, and she explained that the duck farmers used to have their own pool, but one day the latch was left unlocked and the ducks discovered it. Now the flock clamors to swim every morning, so itís become theirs. Now Iíll think about those lucky ducks going for a swim each day at sunrise as I head out to do the same!

    In the afternoon I decided to swim in the gulf. The water temp has been steadily in the mid-to-high 50s over the last week, which is on the low side for this time of year but still swimmable. There were some waves left over from yesterdayís rough surf. This beach has a sort of double surf zone created by two long sandbars. When thereís moderate surf, hereís how it often looks:

    It looks like you should be able to swim between the two surf zones without waves breaking over you, Sometimes that works, and that was my plan today. But the water seemed to have other ideas. There were enough breaking waves there that I had to spend a lot of time looking around at the surf and swimming under or with waves. I had planned to swim an easy mile down to the beach flag and back, but eventually I decided to stop trying to avoid getting rolled by waves and just do what the water seemed to want to do. So I spent the rest of my time in the water bodysurfing, which was a lot of fun. I stayed in about 30 minutes, and was pretty shivery by the time I got out and back up to the condo. Luckily I had cranked the heat up before I left, so once I changed out of my wet suit I warmed up quickly.

    Tonight Iím having one of my favorite dinners: baked potatoes topped with poached duck eggs, along with a salad of pretty local veggies. Itís good to have a farmers market nearby!
  3. a rare Saturday workout

    by , January 8th, 2011 at 07:00 PM (Swim like an Orca, but faster !)
    I don't know who I borrowed this workout from, and I did a quick scan through the blogs to re-find it so I can give credit, so thanks to who-ever posted this, its was great. Mixing it up and shocking the system is always a good thing.

    Saturday Jan 7, 2011

    Warm 2x100,200Im drill,200 K, 100 P

    2x50m Fly on 1:30 Written as 5x50 Fly
    1x100m Fr Fast K w/fins
    4x25m Fr on :30 (:17)
    1x50m Fr scull

    6x75 Br on 1:30
    1x100m Bk Fast K
    4x25 Fr on :30
    1x50 scull

    5x100IM on 2:30, 2:15 (1:30)
    1x100 Fast K w/fins
    4x25Fr on :30
    1x50 scull

    5x100 Bk on 2:30 (1:45)
    1x50 K Fast BK w/fins
    4x25 Fr on :30
    1x50 scull

    100 cool

    3300 SCM

    Swimstitutes is a SCM indoor, with water temp at 85 degrees, so I felt smothered as compared to my home pool at Aquasol, which is around 78-80. I didnt put much effort into anything, I just wanted to enjoy a long workout and tune out the world.

    Im averaging 4 workouts a week at Aquasol, my 100Im, 100BK and 200IM times keep slowly improving. I focus on technique, and it takes a long time to get muscle memory. Since Im a late starter in competitive swimming.
    Ive been busy with working a state job since Dec. 2009, and Im within 2 weeks of passing probation.
    Coach was out during Christmas break, so I started borrowing from the blogs, because this is the best resource for good workouts!
  4. A warm pool and more kids

    by , January 8th, 2011 at 06:10 PM (Mixing it up this year)
    The pool was on the hot side but I managed to swim well today.

    10x100@1:40 Free
    500 Free kick w/fins every 3rd fast
    5x100@1:30 as 50Free/50Back w/paddles & bouy
    300 Breast kick w/brfins

    worked with the kids for an hour then finished up

    200 Free easy
    4x25 fly

    Total 2600 yards
  5. 5 Swims this Week!!

    by , January 8th, 2011 at 05:02 PM (Adventures in Swimming)
    Yea Haw!!!!
    I made 5 workouts this week.
    3 With the sharks and 2 on my own.
    Saturday's Swim felt great.

    Coached on Friday
    It's was 200 Friday

    1 X 200 SWIM
    2 X 100 KICK / SWIM BY 50 :10R
    4 X 50 DR SWIM BY 25 :10R
    8 X 25 IM ORDER 2X :10R (800)

    1 X 200 IM :30R
    1 X 200 KICK/SWIM BY 25 EZ RECOVERY (200/2400)

    1 X 400 PADDLE SWIM BUILD BY 100 (400/2800)

    4 X 50 EVEN PACE ABOUT 80%
  6. Easing into the weekend?

    by , January 8th, 2011 at 04:49 PM (Year Three: The Road Back)
    As I headed to the Y this morning, I was debating swimming with the team or swimming on my own. That decision became easier when I actually got to the Y and no other teammates were there. Of course, neither was a lifeguard. After waiting 15 minutes for a guard to show up, I left my regular Y and drove to the next closest Y about 20 minutes away. Once there, I decided to scrap the team workout and do my standard Saturday swim. I do two rounds of 500 free, 500 pull, 10 x 50 drill/swim (did all fly both rounds), and 500 kick. With a 250 cool-down, I did 4250 yards. Not bad for a "lazy" Saturday!

    While the morning did not get off to the start I hoped for, once in the water, things started to improve. While I didn't feel especially good the first 500 free, I managed to do the pull in 7:30 (which is good for me!). On the second round, I changed up the order of events because I was tired and dreading doing a 500 free straight through. Even as I was swimming the 500 free, it felt terrible and slow - so bad I debated giving up halfway through, but made myself continue. When I finally touched the wall, I was amazed to see that my "slow" swim was actually 7:13!

    That time really surprised me. I will say that my "easy" swims are now much faster than my fastest swims when I first jumped in the pool sixteen months ago. Nice to see the improvement, but hard for me to actually be patient for the next leap of improvement. Why is it that as my swimming gets faster by the clock, it doesn't feel faster? Why does it never get faster fast enough? Obviously, patience is not one of my virtues. But, I will keep plugging away and next year at this time, I hopefully be wondering how I could have been so slow swimming a 7:13.

    As I realize that we're already midway through January, I find myself getting nervous for my upcoming meet the end of the month. I signed up to race the 100 fly for the first time ever - and have only made a 100 fly in practice twice. The 100 fly comes after I swim the 50 fly, 50 free, and 100 free. (I may scrap the 100 IM - my last event - based on how I feel after the 100 fly - content to play that one by ear.) My main goal is to just finish the 100 fly legally - the time on this one is of secondary importance. Any tips out there for strategy or final week preparation for me?

    Oh well, enough about swimming for now... it's wildcard weekend. GO COLTS!!!
  7. Saturday, 1/8/11

    by , January 8th, 2011 at 02:04 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (900)
    200 Choice
    100 - 4 front sculls - 4 swim strokes - 4 mid sculls - 4 swim strokes
    100 - Back Pull
    100 - Dolphin Kick under water
    4 x 100/1:45 build - Back or Free

    Swim Set #1 (800)
    Swim Set Twice (2 x )
    1 x 200 choice smooth/3:45
    8 x 25/40 FAST (1st time through - Fly, 2nd time through set - Back)

    Set #2: Kick Flutter or Dolphin Kick (1050)
    Kick Set 3 Times: 1 - No Fins, 2- with Fins, 3 - Monfin
    50 Underwater
    50 On Front
    50 On Left side
    50 On back
    50 On Right side
    50 12 - 3 - 12 (flutter) or 5 - 4 - 3 - 2 (dolphin)

    Set #3 (600)
    1 x 600 (May use fins)
    50 drill - 25 build - 25 sprint
    *Free Drill - Straight Arm Recovery
    *Back Drill - 12 - 3 - 12 with cup on head
    Alternate 100 free/100 back

    Cool down
    150 back and free

    Total: 3350 yards

    Updated January 8th, 2011 at 07:56 PM by poolraat

  8. Sat Jan 8th, 2010

    by , January 8th, 2011 at 11:21 AM (Ande's Swimming Blog)
    Sat Jan 8th, 2010

    Today's practice started at 6:00 am, 30 min earlier than normal,
    The Longhorn Aquatics New Year's Classic Meet is going on at the swim center

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    whitney Coached
    UT Swim Center, diving well (warm)
    6:00 to 7:30 dove in on time
    trained with brandon, richie & kelly
    beside Todd amy, james fike, marcio, Larry, Jim, & guy
    WORE yingfa jammer

    went around 1000

    Main SET:

    15 x 100 on 1:10
    went 2nd behind brandon
    held 3's, 4's & 5's

    1000 recovery done (200 fr 50 k 200 IM 50 k)

    15 x 100 on 1:10
    lead lane, didn't feel good, took 10 sec break at 5 & 12

    14 easy 50's on 1:00

    25 br
    went 13.3

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  9. End of the week, shoulders fried!

    Sat. morning team practice. This has been a long week. Maybe because it is the first week back to normal work and life schedules after the holidays but my mind and shoulders need a break. Plus we have not seen the sun much this week which is very unusual here at the beach.

    The speed work we have been mixing in lately has been killing me. However, I have been able to do better at some tighter intervals so that makes me happy.

    450 w/fins {100 swim, 50 kick}
    8x25 @30 shooters w/fins
    8 minute kick no fins
    alternate ez/fast on coaches whistle
    12x25 @30 {2 drill, 1 build}

    3 rounds of the following
    100 EZ @1:30
    100 MOD. @1:30
    100 ALL OUT @2:30

    100 EZ

    10x75 PULL @ 1:10 breathe 1/5

    2x400 w/30
    groups of four , each person leads a 100

    3x25 w/turn from the blocks

    200 w/d

    3775 + 8 minute kick SCY
  10. Thurs Jan 6-Australian HQ

    by , January 7th, 2011 at 06:07 PM (Keepin Track 2010)
    20 min wu
    200 FR alt 25 drill, 25 swim
    200 K with fins dolphin alt back and stomach.

    8x25 descend on :30 FR


    Swim 5x100 FR from push all out on :30 plus training interval (held 1:05, 1:05, 1:03, 1:04, 1:05)
    easy 100
    Swim 16x25 IM order from a dive. On 1'
    Easy 50

    4x50 kick with or without fins SPEC

    SPEC overload set: all one stroke MOD 4x (50 PULL, 50 KICK, 2x25 swim) all on 10 sec rest.

    150 warm down with relay starts
  11. Friday, 1/7/11

    by , January 7th, 2011 at 02:46 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up (400)
    400 swim - kick - pull - swim by 100's

    Set #1: Sculling - With Strong Kick using snorkel (450)
    9 x 50 of mix of scull/swim: Sculling is with STRONG Kick to keep heart rate up and to practice feel for the water at a faster pace (swimming pace)

    1 x 50/10sr Forearm Scull
    1 x 50 Swim/5sr Free Build
    1 x 50/10sr Mid Scull
    1 x 50 Swim/5sr Free Build
    1 x 50/10sr Backsweep Scull
    1 x 50/10sr Backstroke side scull
    1 x 50 Swim/5sr Back Build
    1 x 50/10sr Forearm Scull
    1 x 50 Swim/5sr Fly Build

    Set #2: Swimming Freestyle/Stroke (1200)
    6 x 200/30sr Alternate Free with Stroke - Free - moderate effort (60 - 70%)
    (alternated free and back, free was 2:50-2:50-2:54; back was 3:05-3:10-3:05)

    Set #3: Swim (500)
    20 x 25/40 Very Strong Odds: Free Evens: Fly - Focus on great finishes, practice on keeping the head down at finish in streamline position.
    (I did 8 then stopped to talk with the guy next to me for a few minutes, then finished the set. Felt really strong on the free. Fly felt sloppy and stiff)

    Warm down (200)
    2 x 100/1:45 Ascending

    Total: 2750 yards
  12. Recovery workout + technique work

    This morning I swam the LCM workout with Panama City Beach Masters. The focus today was on recovery swimming (from last nightís sprinty stuff) and breaststroke technique work (at my requestóIíve been wanting to get some feedback on my BR, Chuck is a good stroke coach, and we only had 4 swimmers this morning, so it seemed like a good time). Hereís how it went:

    warmup: 400 lcm swim CH, 300 K/D by 50, 200 pull

    6 x 50 (25 easy, 25 build), odds FR, evens BK, @ 1:00ish [there was still too much steam coming off the pool to see the clock, so I just took :10 rest on these]

    4 x 200 (50 FR / 100 BK / 50 FR) @ 3:45, keeping FR easy and working BK a bit

    Breaststroke work
    100 BR swim [for diagnostic purposes]
    3 x 100 BR w/ dolphin kick while wearing fins (1 dolphin kick per stroke) [to work on timing of kick]
    2 x 50 BR kick on back [working on getting ankles wider than knees]
    2 x 50 BR alternating BR kick and dolphin kick
    2 x 50 BR 2kicks per stroke
    [We stopped an got some additional explanation and corrections at the end of each swim. This was very helpful.]

    100 easy FR

    4 x 200 IM @ 4:00, working vertical axis stroke on odds and horizontal axis stroke on evens

    1000 warmdown + play

    I enjoyed this workout and felt good and long in the water, though still a bit sore from yesterday.

    Upcoming events: Today I registered for the 1/23 meet at Eisenhower Park. Iím also scheduled to do the One-Hour Swim with TNYA on 1/30. Iím considering doing the Auburn meet on 2/12-13.

    Happy weekend everyone!
  13. 2011 Kickfest #1

    by , January 7th, 2011 at 12:32 PM (Year Three: The Road Back)
    Today's workout was heavily kick (NO FINS) oriented. I am a great kicker when I have my fins on - not so much on the greatness factor without them . After this week's workouts, my legs were feeling pretty dead, so I was kind of dreading this workout. I should mention too that my coach on Friday's tends to take my fins from poolside and put them over by the wall on kick w/o fin sets, so I can't put them on when the going gets tough.

    Overall, I did 3200. The main set was 40 50's and alternated between kicking with no fins (4 repeats) and either 6 fly/back, back/free, or straight free repeats. The 50 yd kicks were on 1:10 and I was pretty proud of myself for making the interval for the first set. (You need to understand how bad my kicking was when I first started and would never have been able to kick a 25 in 1:10.) For the rest of the kick sets, I kicked 25/swam 25 to maintain the interval. While I have vastly improved my flutter kick, there is a lot of room to improve. At the end of practice, we did a 100yd kick (w/o fins) for time and I got 1:51 - woo hoo! Celebrating because I went under 2:00 for the first time ever!

    All told though, my legs feel better right now than I expected them too. I am going to try to faithfully stretch my legs out every day and see if that helps with the tightness that starts to affect my swimming style by week's end. Maybe?

    Tomorrow's practice is titled "Descending for Dummies" - another skill I am trying to master. Should be fun!
  14. FAST Fri Jan 7th, 2010

    by , January 7th, 2011 at 11:19 AM (Ande's Swimming Blog)
    FAST Fri Jan 7th, 2010

    lifted weights before practice

    Today's practice started at 6:00 am, 30 min earlier than normal,
    the pool was set up with 2 SCY courses for the
    Longhorn Aquatics New Year's Classic Meet
    UT Men swam in it.

    Subscribe to Ande's Swimming Blog

    renewed my USMS membership for 2011
    Don't have a masters team?
    Register with Longhorn Masters

    whitney Coached
    UT Swim Center, main pool, so
    6:00 to 7:30 dove in on time
    trained with marcio, Nate & chuck
    beside Todd Tyler, Jon, Larry, Jim, & Teneille


    Main SET:

    4 rounds of
    50 fr FAST off the blocks in heats
    150 easy
    went 23, 22, 22, 22

    4 rounds of
    100 fr FAST off the blocks in heats of 2 people at a time
    200 easy
    went 52, 51, 51, 50

    200 fr FAST off the blocks in heats of 2 people at a time
    went 1:52
    did 100 2 beat kick, 75 6 beat kick, 25 2 beat kick, kinda had a mental slip (felt really tired)

    100 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Updated January 7th, 2011 at 12:29 PM by ande

    Swim Workouts , Strength Training and Dryland Workouts
  15. Mix It Up 1/7/11

    by , January 7th, 2011 at 10:26 AM (The Labours of SwimStud)
    It seemed the snow would prevent my training partner from getting to the pool this morning so I was going through a pyramid on my own when she showed up. So I switched to the more IM based workout she brought.

    Warm Up
    600 FR/BK by 50 with fulcrums
    200 Fin Kick
    I used a snorkel and did all on 1:45 pace. Partner arrived and switched over.

    8 x 50 Fin Kick 7 & 8 no fins; did BR
    4 x 125 IM 2:15 add a 25 IMO
    2 x 200 3:00
    4 x 100 1:30 #3 IM 1:45
    it was written 4 x 200 #4 IM and 8 x 100 every 3rd IM but I had spent a lot of my stamina on the pyramid

    300 EZ
  16. Friday, Jan. 7, 2011 5:00am

    by , January 7th, 2011 at 10:18 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    200 Kick
    200 Pull

    8 x 100 Free @ 1:40, 1:35, 1:30,...1:05
    100 EZ
    1 x 175 Free Pull @ 2:00 I did a 1:57 looked at the clock and:
    1 x 150 Free Pull @ 1:50
    1 x 125 Free Pull @ 1:40
    1 x 100 Free Pull @ 1:30
    100 EZ

    16 x 25 Fly @ :40 FAST

    200 EZ Free
    2750 Yards

    It's Friday!!!!!!!! ... now off to work...
  17. LCM you know what that means...FLY

    by , January 7th, 2011 at 08:17 AM (Mixing it up this year)
    Had no energy but forced myself to push hard anyway. Not too bad.

    3x400@7:30 Free
    500 Free kick w/fins every 3rd 25 fast
    5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 fast the fast did not feel fast went 3:29, 3:30,3:25, 3:26, 3:25
    5x100@4:00 Free 35 easy/30 fast/35 easy sprint from red line at 15 meter mark to wall and back out
    200 Free w/snorkle
    100 Free easy

    Total 3500 meters
  18. Sunrise/sunset double

    Today I wanted to try a doubleóthe masters team have evening practice at 5 that I wanted to go to, but the pool is open LC only in the morning and I didnít want to miss that either. Since I was already feeling a little tight and tired going into today, I planned to just do a long easy swim in the morning, and see how I felt in the afternoon. Hereís how it all worked out.

    Morning lap swim session:

    1200 lcm warmup (400s, 200k, 200p, 400 rev. IM d/s by 50)

    2000 straight (with pauses for equipment changes) done as 400 pull w/ snorkel, 400 pull w/o snorkel, 300 swim w/ snorkel, 300 swim, 200 swim w/ snorkel, 200 swim, 100 w/ snorkel, 100 swim [Today seemed like a good opportunity to get more comfortable with my swim snorkel. I actually enjoyed using it on this set, and found knowing I could breathe as much as I wanted helped me maintain a constant kick.]

    400 warmdown + play

    in-water stretching

    Conditions this morning were idealómid-40s air temp, 82 water temp, blue sunny sky by the time my swim ended. I was the only one in the pool for the last 30 minutes of the swim. The whole workout felt really good and blissyóI didnít want to get out of the pool when I was done (hence the in-water stretching session) and was tempted to swim some more, but wanted t go into tonight feeling good.

    This eveningís team workout was scy, and the pool was packed with the kids team, the visiting college team, one water jogger, and us masters. I think all 20 lanes were in useóit was great to see. I shared a lane with my swim buddy Tracy, who is always a positive and fun presence. Chuck coached. Hereís what we did:

    1200 scy warmup

    8 x 25 kick @ :30, done as 2 x (easy, build, easy, fast)

    12 x 50 FR @ :45, done as 4 x (2 moderate, 1 faster)

    5 x 100 sprint FL kick @ 5:00:
    1st = 25 / :05 rest / 25 / :10 rest / 50
    2nd = 25 / :10r / 50 / :05r / 25
    3rd = 50 / :05r / 25 / :05r / 25
    4th = 50 / :10 / 50
    5th = 100
    [I did all these at 1:27 Ė 1:29, once rest was subtracted. I swam/kicked an easy 100 after each one during the 5:00 interval]

    8 x 100 FR pull easy @ 1:45

    8 x 50 FR w/fins @ 2:30, done as 25 moderate-fast, 25 sprint
    [These ranged from 26-28, and I did an easy 50 after each.]

    250 warmdown

    I really enjoyed this workout. The sun set during warmup, and there was lots of time on the sprint sets to admire the little slivery moon in the darkening sky, and to chat with other swimmers. I was glad to see the pool being so well used, and the relatively warm night seemed to have everyone in a happy mood.
  19. Back to Power & Speed, Thursday, Jan. 6

    by , January 6th, 2011 at 04:21 PM (The FAF AFAP Digest)

    RC Work, 10-15 minutes

    Other drylands, 45-50 minutes:

    flutter kicks on bosu, 2 x 100
    HS power squat, 160 x 3 x 10
    HS hi row, 160 x 1 x 10, 170 x 1 x 8, 180 x 1 x 8
    Total ab machine, 140 x 1 x 15, 140 x 1 x 10
    med ball slams, 2 x 10
    box jumps, 2 x 10

    new exercise (from Mr. Fort's trainer): Don't have a name for this, but it's a variation of an extreme angle isometric. You essentially plant your right foot on a high box or a stairway in an extreme lunge position (I used the 18 inch box), your left leg should be straight with your toe touching the ground, push up to standing position with your right leg. repeat 10x, let heartrate fall and then do other leg. 18 inches was not tall enough for me, but I tried to compensate by moving my plant foot to the far end of the box. The idea is to be in a very extreme lunge when you do the exercise.

    2 x 10, each leg

    Stretching, 20 minutes

    Hopped in the car, downed a protein fusion bar and banana and headed to the pool.


    no clocks, no fins

    Warm up:

    750 various

    Speed Work:

    6 x 50
    1st 25: standing broad jump into pool + fast eggbeater kick to end
    2nd 25: scull

    6 x 50
    25 fast breaststroke pull w/buoy
    25 easy backstroke kick

    6 x 50
    25 backstroke start and power kick to 15 meters (15 kicks on the first 4, on the last 2 25s, 15 kicks put me past the 15 meter mark), cruise in
    25 easy

    4 x (25 AFAP free + 50 EZ)

    100 EZ

    Total: 2050

    Hottub, 10 minutes



    It felt good to do some speed work after all the aerobic work I've been doing lately. I'm not sure what I'll do tomorrow ... I may take it easy or take a rest day and go to my team practices this weekend. Mr. Fort and Lil Fort are going skiing this weekend with friends, so I'll have more free time than usual.

    Updated January 6th, 2011 at 11:22 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -01/07/10

    by , January 6th, 2011 at 03:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 descend 1-4 :50 :45
    Twice through. Round 1 intervals left, 2 right.

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

    8 X 50 1:00
    odd: easy even: fast
    8 X 25 sprint :45
    1 X 50 easy swim

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Twice through. Round 1 intervals left, 2 right


    1 X 300 IM 5:15
    3 X 100 2:00
    Twice through.
    100's: 1-fly 2-back 3-breast

    WARM DOWN: 4 X 50 easy 1:00
    Swim Workouts