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  1. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 10th, 2010 at 03:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Day before the meet practice.

    LCM

    WARM UP:
    1 X 200 3:40 3:20
    4 X 100 1:50 1:40
    4 X 50 1:00 1:00
    Twice through. Round 1 intervals left, round 2 right.

    8 X 50 kick 1:20

    6 X 100 free 2:00
    1-2: moderate
    3-4: build
    5-6: 25 fast/25 easy

    8 X 50 1:30
    Build each swim, all choice

    3 X {start-turn-finish

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  2. Eight 125's with a Side of Disco Fries

    by , June 10th, 2010 at 02:04 PM (Too Neurotic to be Suitably Aquatic)
    Today was techno day! Fast beats = fast swimming, so I arranged the music in a pyramid, starting and ending with slower beats, and peaking in the middle of the workout with some crazy fast stuff.

    From the time the first song started and people got the gist of the mix, they commented that it was like being in a nightclub, which is appropriate because at 6am there's probably somebody somewhere just finishing up the night. There were a couple of cries from swimmer-clubber imitators for more RedBull.

    This was an A+ workout mix for everyone except the one guy who hates everything, and Coach. Techno must be used sparingly with caution around him. He's more of an Opera guy. The Dancing Banana goes to "Born Slippy" from the Trainspotting soundtrack, which sounded fast and great.

    Test Four, Sweet Exorcist, Aural Ecstasy: The Best Of Techno
    Take My Breath Away (Techno Remix), Berlin, Top Gun Soundtrack
    Deeper Underground (Godzilla), Jamiroquai, The All Time Greatest Movie Songs CD2
    9th Symphony (Ode To Joy) Remix, Beethoven,
    One More Time, Daft Punk, Discovery
    Cysex, Pornotanz, Aural Ecstasy: The Best Of Techno
    Digital Love, Daft Punk, Discovery
    LSD Is A Bomb, Radioactive Goldfish, Aural Ecstasy: The Best Of Techno
    Right Here, Right Now, Fatboy Slim, You've Come a Long Way Baby
    Water From A Vine Leaf, William Orbit, Northern Exposure (Disc 1)
    Poing, Rotterdam Termination Source, Aural Ecstasy: The Best Of Techno
    50,000 Watts Of Power, Servants of Power, Aural Ecstasy: The Best Of Techno
    Walking On The Moon (Tecno Cover), The Police, Regatta De Blanc
    Born Slippy (Trainspotting), Underworld, The All Time Greatest Movie Songs CD2
    Basket Case, Eon A, Aural Ecstasy: The Best Of Techno
    James Brown Is Still Alive, Holy Noise, Aural Ecstasy: The Best Of Techno
    Playing With Knives, Bizarre Inc., Aural Ecstasy: The Best Of Techno
    Obumbratta, Apotheosis, Aural Ecstasy: The Best Of Techno
    Metaforce, Art of Noise, Essential Selection V.1 (CD1)
    Adrenalin, N-Joi, Aural Ecstasy: The Best Of Techno
    Dominator, Human Resource, Aural Ecstasy: The Best Of Techno

    And the workout was:

    3x200 S, K, P
    4x150 IM
    4x100 kick, right, left, swim, IM order
    50 EZ
    8x125, sprint last :25 on 2:00
    150 EZ backstroke
    350 pull
    200 under/over
    150 EZ backstroke

    3500 total

    Good workout for me. The 8 125's hurt muchly in a good way, and we added the last part ourselves when we ran out of workout.

    I can't do too much here on these blogs to give swim or workout advice because I'm still learning so much. But I can give you advice on how to use a cell phone camera for more than just cute pictures of your pets and kids! Our coach writes the workouts on a dry-erase board, and sometimes they get a little complex (today was not that case.) Also, I'm bad at addition but I want to keep my FLOG honest. So after practice, I photograph the dry-erase board with my camera phone, and transpose it to the site during my lunch break, and lately, write a little blog about it, too.



    You just have to be careful to transpose before falling out of a sailboat in the Hudson with your cell phone in your pocket, as I did this weekend.
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  3. Thu Jun 10th 2010 LCM

    by , June 10th, 2010 at 11:48 AM (Ande's Swimming Blog)
    Thu Jun 10th 2010

    Subscribe to Ande's Swimming Blog

    Zones are in 6 weeks
    3 weeks to train hard
    3 weeks to rest

    LCM
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Mike, Nate, Chris, doug, Ned Ritchy, Larry & Teneille
    dove in on 6:35ish
    wore B70 jammer


    WARM UP
    3 rounds of 300 100


    MAIN SET

    8 x 100 fr on 1:20

    4 x 50 IM order 25 fast 25 easy


    8 x 100 fr on 1:20

    4 x 50 fr 4 breaths


    8 x 100 fr on 1:20

    4 x 50 IM order 25 fast 25 easy

    100 easy

    12 x 50 on 1:00
    odds K
    evens 2 breaths

    2010 MEETS:

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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Categories
    Swim Workouts
  4. A balancing act

    This morning I went over to my Y and swam the following:

    200 easy FR

    200 alt ST/FR

    200 alt K/FR

    4 x 100 FR, working on balance and bilateral breathing

    4 x 50 BK/FR

    200 FR w/ bilat breathing

    200 easy kitchen sink

    Iím still doing all my swimming at a pace slower than my usual warmup pace, and am doing very minimal kicking or pushing off the wall. Not being able to use my kick to counterbalance my stroke is helping me think about body position more, and to focus on my balance in the water.

    Itís also given me a chance to work on my bilateral breathing. Iíve always been a stubborn right-sided breatheróat most I would bilateral breathe during warm-up, or maybe on hypoxic sets. Once I started swimming fast, or when intervals got tough, breathing to my left side seemed to require too much mental and physical effort, plus I never felt like I got sufficient air. But now all my swimming is at a pace that is not aerobically taxing, and with only two strokes in my current repertoire I welcome a change in breathing patterns to break up the monotony. Maybe this will be my chance to really get bilateral breathing ingrained into my very resistant-to-change body!

    I am feeling antsy to swim in a longer poolóhaving to do glacially-paced open turns would be less of an issue LC than SC. I currently have 2 long-course options: go to Riverbank pool during morning lap swim hours, or go to one of AGUA mastersí weekend morning workouts. Of these, AGUA is probably the better option, since it requires less walking with my swim bag (the Y is a great option for me right now because I have a locker and towel service there, and only have to bring my suit). Iím hoping I feel up to doing that by Saturday, but if not, Iíll continue swimming at the Y.

    Speaking of Saturday, Iím looking forward to following the amazing MIMS swimmersótheyíre circumnavigating Manhattan that day. Iím planning on going down to the pier and watch them swim by in the Hudson that afternoon.
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  5. Short workout

    by , June 10th, 2010 at 07:27 AM (Mixing it up this year)
    The guards were late today so my workout was cut short by 500.

    500 Free long and loose
    10x50@1:00 Back w/paddles
    500 Back kick w/fins alt by 100 streamline(fast)/fashion model(moderate)
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    3x200@3:30 Free w/paddles, bouy & snorkle
    6x50 Back odds @1:00 swim evens @1:30 25 rt arm/25 lt arm
    100 Free EASY

    Total 3000 meters
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  6. Short workout

    by , June 10th, 2010 at 07:27 AM (Mixing it up this year)
    The guards were late today so my workout was cut short by 500.

    500 Free long and loose
    10x50@1:00 Back w/paddles
    500 Back kick w/fins alt by 100 streamline(fast)/fashion model(moderate)
    500 Free kick w/fins as 25 easy/25 moderate/25 fast
    3x200@3:30 Free w/paddles, bouy & snorkle
    6x50 Back odds @1:00 swim evens @1:30 25 rt arm/25 lt arm
    100 Free EASY

    Total 3000 meters
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  7. Fly/Back What? 6/9/10

    by , June 9th, 2010 at 06:07 PM (The Labours of SwimStud)
    So I got in to work out with the age groupers today...yeah that was a toughie.

    I began my day with a trip to the ART chiropractor.. I think this guy is really going to get some lingering back issues resolved.

    Later I lifted my full workout now...some of Monday's workout was lingering in sore limbs but I pushed on. Muscle Milk.

    Long Course workout in the rain 3200 in 75 minutes.

    Warm up

    400 FR

    Back Set
    3 x 600 every 3rd 50 Fly kick on back
    100 EZ
    Yeah those of you who know and understand my proclivities towards backstroke are probably cracking up at this...

    Stroke Set

    4 x 150 100 BR/50 FLY
    Fly was done as long as good strokes would hold...then FR. I did ok, but the last 50 fly I had nothing left.

    Sprint/Recovery
    100 EZ 2:00
    50 Sprint :100
    150 EZ
    It shouldhave been more recovery and an additional 50 Sprint each round to a max of 4 but I had to climb out to coach....SAVED!

    I am looking forward to my evening smoothie and ginger!
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  8. Sarasota Y Sharks Masters 5:30 AM Workout

    by , June 9th, 2010 at 05:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    2 X 150 2:45
    4 X 100 1:45
    2 X 250 4:15
    4 X 100 1:40

    SCY

    3 X 100 kick 2:15
    4 X 50 kick 1:15

    1 X 100 easy swim

    1 X 50 easy 1:00
    1 X 50 build to fast 1:15
    1 X 50 easy 1:00
    4 X 25 sprint :45
    Four times through, all choice

    6 X 25
    odd: build to race finish
    even: blocks, breakout and easy in

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
  9. First swim since may 29th :(

    by , June 9th, 2010 at 05:55 PM (Swimming, Life, and Other Stuff!)
    My throat and ears had been bothering me most of May. I was so busy with life I just kept going and ignored it. I tried to justify it by thinking I was developing allergies.
    The shi_ hit the pan on Sunday the 30th. I was planning on swimming, going to the Indy 500, and finishing up the evening with a nasti cook-out party.
    I ended up missing them all and pretty much laying around and resting as much as possible since then.
    I started summer school on Tuesday, june 1st. I lost my voice by 9:30 a.m. that morning and felt absolutely pitiful. I have 56 kids in my summer school class. It is so hard to effectively communicate with this amount of freshman especially when you consider there are 9 other groups around you that are the same size. It is pretty chaotic. My voice is still hoarse and I can only speak softly.
    I went to my Dr. Tuesday after class. I had a 101 temp and he diagnosed me with a sinus infection, double ear infection, and strep. Normally you don't lose your voice with strep but then most people who have to talk to 56 teen-agers for 4 hours would have some type of microphone I think.
    Today was the 1st day I've felt decently. I think it took me longer than normal to get better(even with anti-biotics) because I had to drag myself to the high school M-Fri for summer school. I felt like crying every day. It's nearly impossible to find someone who can sub a 4 hour class (each day is + to a week)so I just had to keep going.
    My goal this summer was the 10K National Championships being held in Noblesville on July 17th. At this point I'm guessing that's going to be impossible for me.(12 days with no workout at all ) I will probably bag the 5K as well and just aim for Big Shoulder's 5K in September.
    I did an easy 3,300 short course workout today. I felt good and the swimming wasn't bad either.
    The one and only good thing about feeling sick is that you really appreciate your health (and workouts) when you begin to feel better again!
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  10. Swim + Run/Walk

    by , June 9th, 2010 at 05:20 PM (Elise's Fitness Fun)
    Swam at the club pool today while son played in the pool with friends. Kept it at warm-up speed. Followed the workout up with my favorite from the snack bar, Family Secret Chicken Salad. The salad is made with fresh strawberries, grapes, almonds, cantaloupe, honeydew melon, romaine lettuce, sliced chicken, and light mayo. Out of this world!

    Anyway, on my swim workout did 2400 SCM as follows:

    200 warm-up with fins - alternate swim/kick by 25

    9 x 200 kick with 1 minute rest between each 200 - used fins on all but 3 of the 200s where I did 2 x 200 breast kick and 1 x 200 dolphin kick

    2 x 200 pull with paddles

    A couple of hours later, while my son was at a program at the library, went out to the track and did a 3 mile run/walk where I alternated walking a 400 and running a 400. This worked out rather nicely as it was basically 6 x 400 with a long recovery between each 400. The 400s that I walked would take about 4 minutes each. I got faster with each running 400 so that with the last two running 400s, I ran at a 7:20 pace and then a 6:40 pace.

    Talked to a gal today about a hardcore bootcamp that she runs in town. I may do this the month of July to get my abs in good shape. Plus I need something to get me up early in the morning or else I'll sleep until 9 or 10. Son is a late sleeper as well and usually doesn't get up until 9:30 or 10, so we've been sleeping late these last two weeks.

    Updated June 9th, 2010 at 11:09 PM by elise526

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  11. I'm Begging You For Mercy

    by , June 9th, 2010 at 04:36 PM (Too Neurotic to be Suitably Aquatic)
    Grrr... I just realized that if you start typing, and then click "Go Advanced" without saving, poof! goes your blog.

    What I was saying that today was R&B day. The playlist is below, and the "dancing banana" best song was "Mercy" by Duffy, which was also the inspiration for the mix because of an article Jim Thornton left for me. It's about music boosting endurance, and they suggested Duffy as a good artist to work out to. They were not wrong.

    When the song came on, I switched from kicking freestyle with a board to backstroke kick so I could hear the underwater speaker better. It rest of it went like this:

    What Is Hip?, Tower of Power
    Love and Happiness, Al Green
    Can't Take My Eyes Off You (2000 Box Set Version), Diana Ross & The Supremes
    Back To Black, Amy Winehouse
    Do I Need You, Ann Peebles
    Hot Pants Pt. 1, James Brown
    Mercy, Duffy
    Baby I Love You, Aretha Franklin
    Superfly (Superfly), Curtis Mayfield
    Back to Mephis, David Sanborn
    School Boy Crush, Average White Band
    Buttered Popcorn, The Supremes
    I'm Lookin' For a Love, Bobby Womack
    Can't Hide Love, Earth, Wind & Fire
    Serious, Duffy
    Que Sera Sera, Sly & The Family Stone
    What it Comes Down To, The Isley Brothers
    Wat Does It Take, Jr. Walker & the All Stars
    I Was Made to Love Her, Lenny Williams
    Rehab, Amy Winehouse
    That's the Way Love Is, Marvin Gaye
    Respect, Aretha Franklin -This can be on every workout playlist, every day, and I'd be cool with that.
    I Didn't Know the Meaning of Pain, Otis Clay
    Pain In My Heart, Otis Redding
    I Believe I Can Fly (Space Jam), R Kelly
    Hit the Road Jack, Ray Charles

    The best song besides Duffy was of course "Hot Pants" because how could it not be? Reminded me of that great episode of Season 8 of The Simpsons, when Homer eats a Guatemalan Insanity Pepper and breaks the lighthouse while a tanker is in the neighborhood. Cut to the tanker...
    Sea Captain: Arr, matey. Nary a warning light to be seen. 'Tis clear sailing ahead for our precious cargo.
    Sailor: Uh, would that be the hot pants, sir?
    Sea Captain: Aye, the hot pants.


    ...as they near the rocks under the broken lighthouse...

    Sea Captain: Jonathan Livingston Seagull! We're on a collision course! Hard a-starboard!
    Sailor: [just checking] Uh, port?
    Sea Captain: [quietly] Aye, port.


    Then the credits roll as the tanker hits land and hot pants wash to shore and everyone dances to "Who Wears Short Shorts?"
    Note: must acquire that song.
    I really, really wanted to get the video clip for that scene for you all (must be a giving blogger,) but I have no idea how to create one that isn't readily available on the internet, and when you Google "Hot Pants Simpsons" you mostly get this:



    (Guess who's trying to have the most popular blog ever? At least with the guys...)

    Er, we also did a workout today. It felt like a lot more than the 3700 yards it was. Probably because I did 2 75's of fly, which is more than I normally like to do:

    500 swim
    400 IM Drill
    300 Pull
    200 Kick
    100 EZ

    12x25 IM, 4 drill, 4 kick, 4 stroke


    6x75 fast swim

    250, 50 EZ + 200 IM
    6x75 stroke
    250, 50 EZ + 200 IM
    4x125, 2 swim, 2 stroke for time

    ... then I had to go to work. In full-coverage pants.
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  12. DOUBLE Wed Jun 9th 2010

    by , June 9th, 2010 at 03:48 PM (Ande's Swimming Blog)
    Double Wed Jun 9th 2010

    Subscribe to Ande's Swimming Blog

    scy
    Noon to 1:15
    Austin, UT Swim Center
    Whitney Coached
    swam with Larry, Pat Evoe, Kelly & Steve beside James, Brent, & Dale
    dove in at 12:15 ish

    wore brief


    WARM UP
    missed it


    MAIN SET

    5 x 100 fr on 1:15

    assigned 5 x 75 fl on 1:15
    did 5 x 75 fl drill on 1:15


    4 x 100 fr on 1:15

    4 x 75 bk on 1:15


    3 x 100 fr on 1:15

    3 x 75 br on 1:15


    2 x 100 fr on 1:15

    2 x 75 fr on 1:15


    300 fr
    rest 30 sec

    300 IM
    rest 30 sec

    200 fr
    rest 30 sec

    200 im
    rest 30 sec

    100 fr
    rest 30 sec

    100 IM
    rest 30 sec

    2010 MEETS:

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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES



    FINA MASTERS top 10

    FINA MASTERS WRs
    Categories
    Swim Workouts
  13. Wed Jun 9th 2010

    by , June 9th, 2010 at 03:37 PM (Ande's Swimming Blog)
    Wed Jun 9th 2010

    Subscribe to Ande's Swimming Blog


    SCY
    6:30 to 8:00
    Austin, UT Swim Center
    Whitney Coached
    swam with Tyler, Todd, Max, Nate, Chris, Nate, Ned& Teneille
    dove in on 6:35ish
    wore B70 jammer


    WARM UP
    3 rounds of 200 100


    MAIN SET

    5 x 100 fr on 1:15

    assigned 5 x 75 fl on 1:15
    did 5 x 75 fl drill on 1:15


    4 x 100 fr on 1:15

    4 x 75 bk on 1:15


    3 x 100 fr on 1:15

    3 x 75 br on 1:15


    2 x 100 fr on 1:15

    2 x 75 fr on 1:15

    400 fr
    400 IM

    300 fr
    300 IM

    200 fr
    200 im

    100 fr
    100 IM



    2010 MEETS:

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


    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES



    FINA MASTERS top 10

    FINA MASTERS WRs
    Categories
    Swim Workouts
  14. Wednesday, June 9

    by , June 9th, 2010 at 03:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Technique Set:

    24 x 50 @ 10-15 RI, done as:

    8 x 50 fly drills

    8 x 50
    odds = breast pull w/buoy
    evens = breast kick on back

    8 x 50
    odds = free pull w/paddles
    evens = back pull w/paddles

    50 EZ

    Endurance Kick Mountain w/MF:

    Did this fairly mod speed, getting used to kicking again. Alternating dolphin kicking on back and kicking w/board.

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 3:45
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    Kick-Swim Set:

    10 x 100 @ 1:30, done as 50 flutter kick w/fins & board + open turn + 50 free (went 1:05, then 1:08-09s)

    Got my heart rate up more on these. They didn't even feel too bad, despite the prior kick set. I'm working on switching to my "LC free." Instead of straight arm, I do a loping type stroke and breath every stroke to the left. Breathing to the left is easier on my left shoulder and seems to promote a slightly more bent arm on that side. I have to really focus on kicking through my breath when I swim this way.

    150 EZ

    Total: 4350/2200 kicking

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

    Commentary:

    Still working my way back to fitness. I have a lingering cough and fatigue, but the headaches are gone.

    I was hoping to do my first LC workout this weekend, but practices are cancelled at GMU this due to a USA-S meet. Also found out that GMUP is bidding for Zones for April 15-17. This will conflict with the Boston marathon, which is April 18. Perhaps I can swim one day, depending on when we go up. (Or swim the 50 free as part of the 1000 on Friday. That would make everyone happy. ) I have a feeling, though, the plan is to spend the entire weekend in Boston. I guess the Wolfpack can stay in the Fort house and swim without me ... So it looks like I will be in the market for a SCY taper meet.

    Does it seem like there's been a proliferation of new blogs since Nats?

    Updated June 9th, 2010 at 05:11 PM by The Fortress

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    Swim Workouts
  15. Wednesday, 6/9/10

    by , June 9th, 2010 at 01:54 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo


    Warm Ė up
    300 swim (did back and free)
    200 pull (did free w/p&b)
    100 kick (on back)
    6 x 50/1:00 Ė 25 drill Ė 25 build
    (did 3 free/3 back)

    Swim Sets:
    10 x 75/30sec rest of Drowned Salamanders (25 underwater, 25 swim, 25 swim w/no breath)
    (did these with fins (zoomers), was doing them around 1:15, did dolphin kick on the uw could get 15+ meters before I had to breathe. On the 3rd 25 could get about halfway then would take 2-3 breaths and finish without breathing)

    6 x 50/1:15 every 3rd 50 sprint free or back
    (3 free and 3 back. couldnt' get the speed going. fast free was around 40, fast back just under 45)

    Kick
    1 x 800 continuous kick with no equipment
    (did this as 200 kick w/board, 200 on back, repeat. about 18 min to do it all)

    Cool down
    100 easy free and back
    TOTAL: 2850 meters
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  16. Baby steps

    Today I swam 800 very leisurely yards at my Y. My range of motion feels goodóI was worried that my shoulders and hip flexors would tighten up after several days of not doing anything, but they felt fine. I canít do anything that uses my ab muscles too intensely, so I mostly stuck to easy FR and BK. (I can go through the motions of BR kicking, but canít do it in a way that produces any power. This makes BR decidedly less fun, though I feel like I have gained some insight into dry-hair-breaststroke mechanics). Iím doing all open turns, and barely pushing off the wall at allómostly just with my toes. Still, it felt really great to be in the water, and my energy feels goodóI wasnít tired or out of breath at all at any point during my swim. Hereís what I did:

    200 scy easy FR
    200 alt. stroke/FR (no fly)
    200 alt. easy flutter kick on back/ FR
    200 alt. FR/BK

    Iím still walking around a little gingerly, which definitely puts me in the minority on fast-paced NYC sidewalks. It feels funny to actually wait for lights to change before crossing the streetóI figure if I really canít jump out of the way of traffic, I should probably wait until I actually have the right of way. (Other pedestrians must think Iím from the west coast or something.) But walking about slowly does have its meditative sideóit is sort of calming, in a way reminiscent of maze-walking. Iíll have to remind myself of this once Iím back in fighting trim and hurrying down the streets like everyone else. (Here's a[nomedia="http://www.youtube.com/watch?v=RKx0aek1T0w"]YouTube- The Tourist Lane[/nomedia]that gives an idea of how many New Yorkers regard slow sidewalk walkers.)

    I hope to slowly increase my swimming yardage and intensity over the next few weeks. I have my first post-op appt with my doc tomorrow, and Iím hoping Iíll get some idea from her how long it will be before I can do core-intensive exercises like rowing and ballet (and dolphin kicking) and how long I should avoid high-impact stuff and weight lifting.

    Updated June 10th, 2010 at 10:21 AM by swimsuit addict (video added)

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  17. Tuesday, June 8, 2010

    by , June 9th, 2010 at 12:19 PM (Keepin Track 2010)
    WU 600 mix

    2x25 BA drill
    4x50 BA swim on 1'

    200 KICK dolphin kick off walls to 1/3 length.

    3x(4x100) on 1:35 base
    #1 1st length BA
    #2 2nd length BA
    #3 3rd length BA
    #4 4th length BA

    easy 50

    200 KICK spec

    2x(4 sets 3x25) PULL, KICK, SWIM by 25's continuous
    #1 FLY
    #2 BA
    #3 BR
    #4 FR


    WD
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  18. IM Wednesday

    by , June 9th, 2010 at 11:36 AM (Adventures in Swimming)
    Swam with the Sharks
    Coach Renee

    200 Swim
    200 Kick

    16x25 4 of each stroke :05 r
    12x50 3 of each Drill, Swim, Build :10 R
    8x75 Fly/Bk/Brst Odd's Kick, Even Build :10 R
    4x100 IM Desc 1-4 go for it on # 4 :20 R

    200 or so Warm Down

    It's hard for me to judge times on this kind of workout. Full fly hurts and I can't kick brst due
    to knee problems. So I drill the fly and use dolphin kick on the breast.
    Categories
    Swim Workouts
  19. 100 Miles!

    At last night's workout, I officially hit the 100 mile mark for this year!

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  20. Breaking through a wall

    So this morning I weighed in at 217 pounds. I'm not exactly the most emotional person in the world, but I nearly jumped through the ceiling! I've never been that light since before high school, let alone breaching that 220 barrier... it was a glorious light at the end of the tunnel.

    So I'm actually here to blog about Sunday's workout. I think coach Laurel was actually thinking we were all a bunch of marathon swimmers. I got to the pool kind of late (I'm trying to get more rest as suggested by all of you... and my family.... and my friends.... and the dog...), and I didn't even really look at the board, I just got in and started my warm up (800 choice). After finishing that I then get up and look at the board:
    2 x {10x25 on 30}. Okay - easy enough -
    22x50 (1x50k, 3x50p, 2x50k, 3x50p, 3x50k, 3x50p, 4x50k, 3x50p). Not my favorite but I can survive that.
    Then comes what I see as a doozy:
    3 x {300 on 5:45, 2x100 descending on 1:55, 1:50, 1:45 }
    8x50 on 1:00

    Alright - so I'm definitely not a long distance swimmer by any means. I can do it, just not very fast (then again, my times are not very fast in general). However - for me to make 1:45 on a 100 in a SCM pool.... I should probably be pretty fresh, not right off of a 300.

    Well -by the time I got there, I was so tapped out from the 50s and 25s, I actually had to tap into my recovery drink (apple juice + casein protein). Thank goodness I thought to do that! After about 5 minutes, my body hit a second wind and I actually finished the set! This was a moment of extreme pride for me. I've never been able to finish anything barely over 3000 yards. However - when I hit the 4300 meter mark and hadn't cramped, I was ecstatic! I really can do it! People around me had quit early, too tired to finish (it was a LONG set for our team), but I had finished! It was the most glorious feeling in the world!

    That was until I tried to get out of the pool. Then my body basically said "eff it, I quit. You're on your own" and the chore of dragging myself out of the pool was about a 2-3 minute ordeal. Thankfully everyone had already gone in to the locker room by that point. I felt like a beached whale. On the one hand it was gloriously epic and it was really cool to feel totally exhausted. On the other hand, I drive a stick shift, and its insanely hard to shift when you cramp up every time you hit the clutch.

    Tuesday came though - and 2700 (500s, 200k, 200bk, 100ch, 3x300s on 5:45, 8x100 on 1:55) meters seemed so short, I actually asked where the other half of the set was!

    Some day I'll be a good swimmer... Some day!