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  1. Long Course Debut

    by , May 25th, 2011 at 10:49 PM (The Labours of SwimStud)
    Swam with the senior age groupers today outside in the 50M pool. It was glorious.

    Something like this:

    800RIMO K/S/D/S by 50
    8 x 150 FR/Stroke fast/ FR

    Kicking with fins

    300 EZ

    I had to get out and missed an odd 100 or so to get 4100M done in 80 mins
  2. Nice Day Wednesday!

    by , May 25th, 2011 at 10:05 PM (Swimming, Life, and Other Stuff!)
    I took a personal day today!!!! Yippee!
    I still have one or two leftover so why not. I make it through the craziness of Field Day, ACES Day, student teacher, Jump Rope For Heart Service Project, and exported final grades + 2 comments for all 740 students (all this due in May+ teaching my 12 classes per day)! I deserved a day to myself for nothing!
    Of course I made it to the Monon for a solo workout! I failed to swim Monday and Tuesday due to wrapping up a couple of my projects so today I did a good one!

    **800 Freestyle Swim (building)
    **400 Freestyle pull
    **400 Freestyle Swim smooth
    **4 X through:
    100 Freestyle @ 2:00
    3 X 50 Flutter Kick @ 1:00
    4 X 25 stroke IMO @ :40
    75 Free @ 1:30
    75 IM @ 1:30
    **8 X 50 freestyle @ :55

    4,000 scy
    I planned to do an easy, long-winded cool-down but remembered I needed to go to a meeting for summer school at the high school. I threw on my sweats, sucked down a muscle milk, and motored off to my mtg!!

    Currently we are in the midst of turbulent weather here in central Indiana. Lots of tornado's and rotations just a little south of here.
    I've heard the alarms go off twice but it really doesn't seem that bad around here. As always I'm ready to head down to the basement if needed!!
  3. Sarasota Y Sharks Masters 5:30 AM Workout -05/26/11

    by , May 25th, 2011 at 06:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:15 5:00
    2 X 150 2:45 2:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    1 X 100 easy swim

    6 X 100 2:20
    75 fast/25 easy

    1 X 100 easy swim

    5 X 300 free 5:00 or 5:15
    1/2: moderate pace
    3/4: negative split
    5: Fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  4. Wednesday, 5/25/11

    by , May 25th, 2011 at 05:46 PM (A comfort swimmer's guide to easy swimming)

    Warm up
    300 Back and Free
    200 IM Kick
    3 x 50/1:00 free desc
    8 x 25/30 Strong
    - fly-free-back-free x2

    Main Set:
    8 x 75/1:30free Strong Efforts
    25 breathe every 2 – 25 breathe every 3 – 25 breathe every 5
    - averaged 1:00 on these

    16 x 25/40 FAST – with Fins
    Odds – Dolphin Kick Under Water on side
    Evens – Swims – Choice of stroke

    With Fins: Back and Fly/Free (600)
    Back Swim with Fins
    6 x 50/1:00 strong - 12.5y under water

    Fly/Free with Fins
    6 x 50/1:00 strong - 12.5y under water
    - Average 35 on all 12

    Finish Drills Set (400)
    16 x 25/40
    Free – High Hand Swims – Fast – With Fins or No Breath
    Back – Fast with strong kickouts
    Fly – Fast with Strong kickouts and Breath control

    Cool down
    100 easy
    Total: 2950 yards

    Updated May 25th, 2011 at 07:13 PM by poolraat

  5. The Four Whatevers Workout

    by , May 25th, 2011 at 01:57 PM (Year Three: The Road Back)
    I got this workout from Kris Houchens's "Opportunities for Greatness" section. Kris, however, attributes the workout to Whitney Hedgepeth of Texas Masters. Regardless of who wrote the workout, it was BLAST! The idea behind the "Four Whatevers" workout is that the coach sets the interval, but the swimmer sets the distance. I will say that I probably didn't push quite as hard as I could have, but was sort of treating today as a bit of a recovery day after yesterday's fly/back extravaganza. My shoulders were aching - either from weights or backstroke - so I wanted a workout that concentrated on freestyle. For whatever reason, my shoulder smarts during backstroke, but is fine during free. Go figure.... Anyway, here's what I did today:

    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x ??? Free on 2:00 (did 100s - probably could have pushed 125s, but wasn't feeling it in my legs)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:45 (did 100s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:30 (did 75s - was needing the extra rest )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:00 (did 50s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on :45 (did 50s - made them all )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    200 Kick Cool-Down
    Total Yards (for me) - 3800

    I'm sure there are much faster people than I who could really add up the yardage on this workout, but it was a blast and one that will definitely go in my "Save" pile.

    My husband gets back home tonight - barring any storm-related flight delays - so I should be back with my teammates for tomorrow's early am practice again. Of course, since ISF hasn't posted any workouts, I'm not quite sure what we'll be doing. I may just bring this one along again and see if I can talk them into doing it with me. Maybe then I'll push for those 125s on the 2:00.

    Finally a rest day for me from the NFL trainings. My legs are absolutely beat and I probably just need to take a few days off of everything to recover. Of course, then my FLOG (which is still not happy) will be even angrier. How sad is it that when planning my swimming over the holiday weekend, one of the factors I consider is my FLOG being angry?! Crazy!

    Oh well, enjoy your swims today and if you find yourself under the impending storm gun like we are here in Indiana, be safe!

    Happy swims!
    Swim Workouts
  6. A good morning for some breaststroke

    This morning I swam at Riverbank with a couple of friends. I ended up doing my own workout while they did a long distance set though, since my goal today was to get in some breaststroke technique and sprint work. Hereís what I did:

    1000 lcm warmup

    4 x 50 FR desc. @ 1:00

    300 BR drill and warmup:
    100 BR kick w/ board, building each 50
    100 w/ fins, BR pull w/ 1 dolphin kick per stroke (timing drill)
    100 w/o fins, 50 BR pull alternating fly kick and BR kick, 50 same think but alternating 2 BR kicks then 1 dolphin kick

    100 easy swim

    BR sprint set:
    10 x 50:
    Odds = drill, alternating between fast hand drill (25 quick sculling + 25 build breaststroke focusing on hand speed) and fast feet drill (7 seconds waterpolo kick done in prone position, 7 breaststroke kicks done as quickly as possible in streamline position, 7 strokes easy freestyle as recovery)
    Evens = 20 seconds all-out breaststroke from push + rest of length easy BK or FR

    400 easy FR

    400 IM kick

    400 pull

    300 warmdown + play

    I was glad to get to work on my breaststroke a bitóit felt better the longer I spent on it, which wasnít surprising considering how little of it Iíve done lately. I was also feeling secretly gleeful to miss out on the distance set my pals were doingóIíve been putting in a lot of yardage lately, and my body just didnít feel like doing long FR sets today.

    It was a beautiful sunny day here, so after my swim I went out back behind the pool to a spot that overlooks the Hudson and did my stretching. The river was perfectly flat, and there were no big container ships parked mid-channel, as there often are. I felt very happy and peaceful watching the river and listening to the songbirds make themselves heard over the backdrop of city noise while I went through my routine.
  7. Wednesday Workout

    by , May 25th, 2011 at 09:45 AM (Pete's swim blog)

    450 Warm up

    5 x 100 - 1:30 IM/Free/IM/Free/IM
    16 x 25 - :30 half under water

    5 Times through
    * 4 x 50 - :50 IM Order (Swim/Kick/Swim/Kick/Swim)
    * 2 x 200 Pull - 2:20
    We pushed to make the splits but rested about 1:00 after the 2x200 and let the clock run to the top after the 4 x 50s. I used fins instead of pull.

    4 x 100 - 1:45 Kick
    1:00 Rest
    100 Kick Times (Br - 1:32)

    100 Cool Down

    (4950 Total)
    Swim Workouts
  8. Fairly strong today

    by , May 25th, 2011 at 08:38 AM (Mixing it up this year)
    Most of my normal shoulder and elbow issues seem to be resolving themselves at the moment. Hopefully the stroke changes are the reason for the improvement.

    5x200@4:00 Free
    200 Free kick w/board hard time getting moving
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim not to fast today
    200 Free kick w/snorkle legs really burning on this one
    5x100@1:45 Free w/paddles & bouy
    100 Free EASY w/minimum 4 beat kick

    Total 3000 meters
  9. Tuesday, May 24

    by , May 24th, 2011 at 11:22 PM (The FAF AFAP Digest)

    RC exercises
    flutter kicks on bosu, 3 x 50
    HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
    alternating lunges w/bar, 2 x 15
    leg press, 310 x 2 x 15
    rear delt fly, 70 x 2 x 10
    lower back machine, 130 2 x 10


    Warm up:

    650 various

    Main Sets:

    16 x 50 drill @ 15 RI
    4 each stroke, IM order

    25s no fins no interval:

    8 x 25
    odds = back shooter
    evens = breast kick (take that Jim Rude!)

    8 x 25
    odds = free w/closed fist & overkick
    evens = breast kick

    8 x 25
    odds = glide drill
    evens = breast kick

    4 x 150 w/paddles
    50 free + 50 back kick + 50 scull

    Total: 2650



    The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

    After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

    Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

    Results from Canadian Nationals:

    Updated May 26th, 2011 at 05:11 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/11

    by , May 24th, 2011 at 04:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 100 free 2:00
    1 X 100 IM 2:00
    8 X 50-2 of each- 1:15
    Two times. Short break between rounds.

    1 X 300 free 5:15
    2 X 50 fast 1:15
    1 X 200 free 3:30
    2 X 50 fast 1:15
    1 X 100 free 1:45
    2 X 50 fast 1:15
    50's are choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. Tuesday, 5/24/11

    by , May 24th, 2011 at 01:44 PM (A comfort swimmer's guide to easy swimming)
    Coach sent me a workout this morning but I somehow managed to print yesterday's workout again and didn't notice until I got to the pool. Couldn't remember what the workout was supposed to be so I improvised. It wasn't very creative.

    Warm up
    300 swim free & back
    6 x 100/2:15 kick - 1-3 flutter w/board and snorkel, 4-6 flutter on back
    8 x 25/30 free - fast with snorkel focusing on hand entry and catch

    Main Set
    10 x 100/2:00 odds free, evens back focus on catch and stroke count
    - Times for free were around 1:20, for back around 1:30
    10 x 50/1:00 same as above
    - Times for free were around :40, for back around :45

    10 x 25/30 same as above
    - didn't get times

    Cool down
    100 easy

    Total: 2950 yards
  12. Racing my tempo trainer

    I swam at Riverbank today with one of my regular swim buddies. Hereís what I did:

    1100 lcm warmup

    2x thru
    4 x 100 FR desc. @ 1:45 [1:41 > 1:25, 1:40 > 1:25]
    :45 rest
    500 FR fast [7:14, 7:10]
    On the first of my 100s I felt really smooth and good in the water, and thought I might have some easy speed after taking yesterday off from swimming. Then I came in and saw my time (I thought I was going about 1:32 pace), and realized that it was not easy speed I was enjoying, but easy sloth. Since that seemed to be the direction I was headed, I decided to use my tempo trainer on the 500s to keep myself honest. I set it to beep every 45 seconds, so that I would have an audible pace signal to beat to the end of each length in order to stay under 1:30 pace. That worked well, and I was pleased with my times, especially since effortful speed seemed the only kind available throughout todayís workout.

    200s set
    3 x 200 FR
    100 K
    2 x 200 FR [did 100 BK for the 2nd one to catch back up with my workout partner]
    100 K
    1 x 100 FR
    100 K

    600 warmdown + play

    My first open-water race of the season is this Saturdayóthe Great Hudson River Swim (1.6 miles). Itís shaping up to be an eventful summer, with lots of fun and exciting swims in the area. Canít wait!
  13. A Fly/Back Combo Day

    by , May 24th, 2011 at 01:18 PM (Year Three: The Road Back)
    Today, like yesterday, I was on my own for swimming. Since I'm technically still part of ISF for the next week, I was wanting to use their posted workout - but none had been posted. So, I went to this site and pulled up one of Kris Houchen's "Opportunities for Greatness" workouts - the one for Wednesday, May 25 (I know... I jumped the gun) and it darn-near killed me. Sadly, the fact that I wore my fins for the stroke part (and changed some stroke to kick) didn't make it any easier.

    Here's what I did:
    400 Warm-Up
    4 sets (did rounds as fly, back, fly, back w/ fins):
    - 1 x 100 Drill/Swim Stroke by 50 on 1:45
    - 3 x 50 Kick on 1:00
    - 4 x 25 Stroke Fast on :30
    - 3 x 25 Pull (since I was wearing fins, I just dragged my feet) on :30
    - 1 x 75 Stroke on 2:00
    3 x 300 Pull on 5:00, 1>3
    400 Cool-Down
    Total Yards - 3700

    I realize that I changed a bunch of this workout - from wearing fins to replacing a stroke set w/ kicking - but I was still proud of myself for actually finishing the stroke portion (especially the fly) because I was dog-tired. I don't think my legs have recovered from the 2 elliptical sessions over the weekend and the NFL workout that I did last night, which focused (of course) on legs. Huh... I am almost 2/3 of the way through the NFL Challenge however. I am scheduled to finish the challenge two weeks before my main long course meet the very beginning of July. We'll see if this extra training pays off in faster swim times. Here's keeping my fingers crossed....

    One more day of on-my-own swimming before I rejoin my lane mates. I'm planning on another Houchens' extravaganza for tomorrow. What is it about coaches - that which doesn't kill you, makes you stronger? We'll see just which one wins out....

    Enjoy your swims today!
    Swim Workouts
  14. Tuesday, May 24, 2011 5:00am

    by , May 24th, 2011 at 11:04 AM (Fast Food Makes for Fast Swimming!)
    300 Free
    300 Free Pull
    400 IM Drill
    200 Free

    Main: The other 3 in the lane did all Free, I did IM.
    1 x 500 IM :30 rest (~6:10)
    1 x 400 IM :30 rest (~4:50-55)
    2 x 300 IM :30 rest
    3 x 200 IM** :20 rest (**did Fly/Back/Free/Free)

    3300 Yards

    This felt really good today, and it was nice to switch up a little and not do another freestyle workout.
    1 1/2 weeks till my next LCM meet. Yippie!!
  15. 100th Blog Entry!

    by , May 24th, 2011 at 10:53 AM (Pete's swim blog)

    Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave.

    For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded.

    Here's the workout for today:

    450 Warm up

    16 x 50 - :50
    1-4: Fr/Fr/Fr/Kick
    5-8: Stroke/Fr/Fr/Kick
    9-12: Stroke/Stroke/Fr/Kick
    13-16: Stroke/Stroke/Stroke/Kick
    50 Easy
    I did breast stroke for the stroke.

    4 Times through
    Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free
    Swim in any order.
    * 100 Choice 1 - 1:30
    * 100 Choice 2 - 1:25
    * 100 Choice 3 - 1:20
    * 100 Choice 4 - 1:15
    * 1:00 Rest
    100 Easy
    Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations.

    7 Times through
    * 75 Hard Pull - :50
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05
    * 25 Easy Kick - :45
    Dave threw on fins after the second time through on the kick so I followed suit.

    100 Cool down

    (4500 total)
    Swim Workouts
  16. Short workout today

    by , May 24th, 2011 at 08:21 AM (Mixing it up this year)
    Running late for practice and with the kicking with no fins that takes time for a non kicker like me.

    There is so much I want to work on after swimfest where to start.

    10x100@2:00 Free concentrate on getting a good catch and keeping a minimum 4 beat kick
    200 Free kick w/board
    100 Back pay attention to the pull
    200 Back kick streamline
    100 Back pay attention to the pull
    200 Free kick w/snorkle really push this one
    100 Free w/fulcrum just to try it out
    100 Free easy w/minimum 4 beat kick

    Total 2000 meters
  17. Monday, May 23, 2011 6:45pm (double)

    by , May 24th, 2011 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Went to swim this morning but felt like crud. I'd been moving bags of concrete, mixing, pouring, etc. all weekend long and was a little sore.
    Only did 2200 Yards, but better than nothing.

    Evening swim:

    200 Free
    200 Back Kick/Swim by 25s
    200 Free Pull
    200 IM Drill

    Main Set:

    3 rounds of: (intervals by round)
    1 x 50 Free @ :50 / :45 / :35
    1 x 75 Free @ 1:10 / 1:00 / :50
    1 x 100 Free @ 1:30 / 1:15 / 1:05
    1 x 125 Free @ 1:50 / 1:30 / 1:20
    1 x 150 Free @ 2:10 / 1:45 / 1:35
    rested until the next "top" on the clock between rounds

    Round 1: was just easy free swim
    Round 2: was increased speed, but still somewhat easy.
    Round 3: I did this with my Zoomers and Paddles, and holy it was tough!!
    (Round 3's times were: :28/:45/1:02/1:19/1:39)
    Got really tough by the end and I fell apart in the 150.

    200 EZ Swim

    5 x 100 Free Pull @ 1:30 breathing pattern 2-3-2-3 which I had to think about since I normally only breathe to the right. Made me work on my body roll to the other side.

    100 EZ
    3100 Yards + 2200 Yards from the A.M. = 5300 Yards for the day!
  18. Carbs = Fuel = Better Workouts!

    by , May 23rd, 2011 at 08:12 PM (Workout Swimmer)
    So, I had this craazy idea - lets lose some weight before the LCM season really gets under"weigh" - I figure, if I take off 10 pounds, that's 10lbs less to pull through the water, right? So since last Friday, I have had zero carbohydrates - we're trying the Dukin Diet - and boy o boy, did I pay for it today!! I should've realized I was in trouble on Saturday when I had some trouble on the Goal sets - it really hit me this morning - I was feeling like I had lactic acid on the warm-up! You would think that an amazingly intelligent person such as myself would've realized this would negatively impact my swimming workouts!! (Didn't seem to affect my tennis too much tho) So today I was slow getting in - and lost the first 100 of warm-up:

    500 back/free
    4 x 100 back/free on 1:40
    600 pull
    4 x 100 pull on 1:30
    12 x 50 on :50, descend 1-3
    100 easy
    600 kick speed play by 50's
    4 x 100 kick on 2:15
    100 easy

    Total: 3700LCM

    On the other hand, I did lose about 3 pounds over the weekend - so I only have 7 more to go. I get to add carbs back in my diet tomorrow at dinner time (I can hardly wait!!), and then the plan is to go every other day carb free until I meet my goal weight. I do believe I will choose to eat carbs on the days before I have tuff workouts!! (Sun, T, Th & some F). Before you know it, I will be a very sexy grandma!! Well, at least a thinner one!! (Here's where, if I were brave, I would post pics of myself in a Speedo - like a before & after - but I am not brave -- sorry boys!)
  19. Monday, May 23

    by , May 23rd, 2011 at 06:41 PM (The FAF AFAP Digest)

    Warm up:

    650 various


    8 x 50 @ 1:00
    odds = swim
    evens = kick

    8 x 50 @ 1:15
    odds = IM order drills
    evens = 25 shooter + 25 EZ

    6 x burst 25s @ 1:00

    25 EZ

    Main Sets:

    4 x through, 50s @ 1:30

    50 @ 60%
    50 @ 70%
    50 @ 80%
    50 @ 90%
    100 EZ

    3 sets backstroke with only 3 SDK per length
    1 set free with paddles
    -- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

    50 EZ

    5 x 100 kick @ 1:45
    1st = fast first 25
    2nd = fast second 25
    3rd = fast third 25
    4th = fast fourth 25
    5th = easy

    5 x 50 kick w/fins @ 1:00
    25 fast dolphin kick + 25 easy

    125 EZ

    Total: 3700


    -- Just did some stuff at home with Lil Fort hanging about.

    pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
    (I just suck at these)
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10
    power wheel roll outs, 2 x 15
    TRX sprinter starts, 20
    TRX knee ins, 15
    overhead med balls slams, 2 x 10



    None really. Though I am glad to have now gotten some speed work in my last 3 practices.

    Study on drylands with Jazzy commentary:

    Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

    On Salo's "butt dives":

    Updated May 23rd, 2011 at 11:37 PM by The Fortress

    Tags: informative
    Swim Workouts , Strength Training and Dryland Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/11

    by , May 23rd, 2011 at 02:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    3 X 100 1:45
    2 X 200 3:30
    Two times.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    3 X 100 free 1:45 1:40 1:35
    1 X 100 free-fast- 2:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Fast 100 all on 2:00

    4 X 250 IM 4:45
    Rotate 100's thru in IM order

    WARM DOWN: 4 X 50 easy 1:00


    Updated May 24th, 2011 at 04:47 PM by SharksMasters

    Swim Workouts