SCY WARM UP: 2 X 200 3:20 4 X 100 1:40 2 X 300 4:30 4 X 100 1:30 1 X 100 EASY 2:00 4 X 50 FAST 1:15 1 X 100 EASY 2:00 4 X 25 SPRINT :40 Two times through Round 1 stroke, round 2 free 75 easy 1 X 100 @ 100% 75 easy 1 X 200 kick 4:15 4 X 100 kick 2:15 1 X 100 easy swim 9 X 100 free 3 on 1:30 3 on 1:20 3 on 1:15 WARM DOWN: 4 X 50 easy 1:00 4850Y
Warm up 300 FR 6 x 50 Kick 1:00 2 x 300 4:30 100 EZ 4 x 50 IM KICK Main 4 x 200 3:00 desc 1-3 extra :30 R 4 fast 100EZ 4 x 100 1:30 desc 1-3 4 fast IM 1 x 200 FR 3:10 1 x 100 BK 1:40 1 x 200 FR 3:10 1 x 100 BR 1:50 1 x 200 FR 3:10 2 x 50 FL 1:15 Cool 300 FR
Sat Nov 13th followed 2010 MN Grand Prix AUSTIN, TX dick nichols pool scy windy 50 degree air & 84 degree water 7:00 am - 8:30 swam with jon & marcio chris coached assigned 800 warm up did 8 x 50 assigned 800 did 8 x 50 assigned 800 did 8 x 50 assigned 800 did 8 x 50 Sun Nov 14th DALLAS SMU Outdoor pool with Dallas Masters LCM 9:00 - 10:00 practice swam with David Swenson, Daniel Waters, Wyatt Russo, & steve barnicoat 400 warm up 3 x 100 fr on 1:30 assigned 300 fr did 2 x 100 fr 3 x 100 fr on 1:30 assigned 200 fr did 100 3 x 100 on 1:30 got out early Mon Nov 15th slept in plan to swim at noon
This morning I swam at Riverbank lap swim with 2 swim buddies. We had our own lane for most of the workout, and it was very calm and relaxing. I kept on stopping during warmup t look at the pink sky during sunrise. Here’s what I did: 600 lcm warmup 8 x 150, odds FR / K / FR, evens FR / ST / FR, both K and ST IM order 1200 sprint work + easy swimming [After doing the above set together, we each went our own way here. One lanemate did her usual 4 x 500 FR, and another did 4 x (4 x 100 FR desc), and I planned to do 6 x (4 x 50 easy / build / easy / sprint), but when I started sprinting fly it was no good. So instead I did the 3/6/9 fast strokes drill several times through, really working on establishing faster turnover and forward momentum on each stroke. I wasn’t entirely happy with my sprint fly when I got done, but it was definitely feeling better than when I started. I then did a few rounds of the e/b/e/f 50s backstroke, which did feel good.] 400 free pull w/ paddles, bilateral breathing 8 x 50: odds IM order, evens FR 200 pull w/ paddles warmdown My next meet is the NY vs NJ duel in the pool this coming Saturday at Eisenhower Park, where I’ll be swimming all the 50s. I do want to work on my sprint fly technique a little more this week before swimming it at the meet. When it is going well, I can really feel the water pressure against the soles of my feet on the upkick part of my dolphin kick during my arm recovery, and it feels like I’m getting some significant forward motion during that part of my stroke. I was feeling that a couple of weeks ago when I sprinted fly, but was really struggling trying to find that good rhythm again today. Over the weekend I swam both days out at Brighton Beach. The water was 51 degrees. Saturday was a lovely beach day, with air temps in the 60s and a bright sunny sky. There was bigger surf than I’ve ever seen at this stretch of beach, and between the cold and the crashing waves it took me a loooong time to get in. (At that water temp, it’s nicer when the water lets you decide how soon you want to get wet!) I only stayed in about 10 minutes, but hung out on the beach for a long time afterwards tossing the football around and enjoying cookies and hot cocoa. Sunday was cloudier and chillier, but I actually ended up staying in little longer—probably about 20 minutes--mostly because I had one of my favorite swim buddies out there to swim with. She was a real trouper and swam for over a mile and a half, the last half by herself. Afterwards, in addition to swim parkas and hot chocolate, we had guest warming puppies to help us recover. Here’s a picture (unfortunately taken right after my pup was lured away by cookies): It was a great beach weekend, but I’m not sure how much longer I will continue going out. It was neat this fall that I could swim for so long after the water temps started dropping without feeling the cold very much, but now that I do feel it, I’m proving to be not so very tough about enduring it. There are definitely swimmers in our group who get a real rush from putting their bodies through the whole cold-numb-extended shivering-warm again cycle, but I don’t think I’m truly among them. I like being comfortable too much!
Since I felt fairly good today I decided to just do a normal workout rather than take it easy. 10x100@1:45 Free 500 Free kick w/fins alt 25slow/25mod/25fast 10x50@1:00 Fly w/fins as 25 skull drill/25 sprint 5x200@3:00 Free w/paddles & bouy went 2:46, 2:45, 2:41, 2:39, 2:34 500 Free w/snorkle focus on the kick and slow the arms down Total 3500 yards
Thank goodness the temp came down to about 80 which was fine. Was tired today but still managed a good 50 Free in 32.26 only off by .2 seconds. The 200 Back was ok but not great. I probably could have pushed alittle more but then I didn't want to. The 100 Free was supposed to be a just warm up for the 100 Fly but it turned into more of a race than I wanted. I went 1:13.27 not great but harder than I wanted to go. By the 100 Fly I was tired but since I have never swam it before this was a personal best at 1:34.72. Normally after this many events I am tired and the 400 Free was decent today but not great. went 5:45.24 total was 2700 meters again
11/13/10 This meet went well. A good turnout and I was pleased with my swims even though I'm not fully tapered and swam 4 events in about 3 hours. My taper meet is next weekend in Boise Idaho where I will be swimming in a dual sanctioned meet with the kids and a few other masters swimmers. Warm up consisted of the following: 300 swim free and back 200 kick flutter and dolphin on back 5 x 50 drill and swim 3 x 25 sprint off the blocks w/25 easy swim back 200 easy swim Had 45 min to my first race so got my sweats on and sat down. about 10 min before my heat I got in and did a short swim with some fast turns and breakouts. about 200. 50 Back - went 34.81 This swim felt great! I had a real good start, nailed the turn and timed the finish without any glide. For a change I didn't feel like I was spinning. And I won my heat and ended up 2nd in my age group. 200 easy cool down swim 100 Back - went 1:20.33. 38.88 - 1:20.33 (41.45) Didn't get a lot of rest, maybe 40 minutes, and I really felt it in the 2nd 50. Got 1st place in my age group. 400 cool down swim. 50 Fly - went 34.84 Slower than my 50 back. lol But again only about 30 min rest after the 100 back. And I felt it after about 35m. This race I felt like I was spinning too. couldn't seem to get a good catch. But start was good and had a decent turn and finish, no glide to walls. 2nd place in age group. 200 cool down swim. 200 Back - 300.95 42.36 - 1:28.46 (46.10) - 2:15.60 (47.14) -3:00.95 (45.35) I did a better job of splitting the 200 but I think it was because I had more rest before that swim than I did for the 100. Had about 90 minutes rest so this wasn't too bad. Finished fairly strong. Swimmer in the next lane was with me at 100 then I dropped him like a hot rock! Legs really felt this one. Thighs cramped after I finished and was trying to drag myself out of the pool. 1st place in age group. 400 cool down swim Total: 1300 meters, 1600 yards
Updated November 16th, 2010 at 02:20 PM by poolraat
Swam with the Sharks Coach Erin on Deck Warm Up 5 x 200 SKIPS Another 500 or so of Drill/Swim (I forget) Main Torture 4 x 300 3 x 200 2 x 100 Back 3 x 100 2 x 100 Back This is what I remember. I set my goal at a 1:20 or less pace on everything. On the 300's I went 4:00, 4:01, 3:59, 3:45 On the 200's 2:40, 2:41, 2:27 We did the 100's on 1:25, I went 1:14,1:15,1:09 I got a little more rest because I'm a little faster than the rest of the lane. It's a mental thing. If I move up a lane I get very little rest and just get discouraged. For me a little extra rest leads to being really happy with my swim's. And seeing how I only had 4hr's of sleep, I'm thinking I should sleep less more often :-) I had to run sound for my son's band Chicsa I made it home at 2:45am
Coached the Sharks SCY Wednesday ARGH!!!!! Some other team used permanent marker on our white board. It's not pretty!! Warm Up: 4 X (100 Swim / 50 Kick / 50 Drill) Set I: 2 X 250 Auburn IM (Free/Back/Free/Breast/Free) Set II: SWIM 2 X BROKEN 500 * 200 (REST 10 SEC); 100(REST 10 SEC); 4 X 50 (REST 10 AFTER EACH 50) * Try to hold same Pace throughout * Descend the 50's from Pace Set III: SWIM 4 X (4 X 25 FREE) 1ST SET: Swim at a "super slow " speed. 2ND SET: Swim a little faster, but STILL slower than your normal easy 25's. 3RD SET: At about your normal easy speed. 4TH SET: Moderate Focus on maintaining balance throughout Set IV: SWIM 2 x 100 on 1:20 100 EZ 2 x 100 on 1:15 100 EZ 2 x 100 on 1:10 100 EZ At least another 100 Warm Down Friday This is a modified version of one of Onlyfree's workouts. WARM UP 300 CHOICE SET 1 3 x THIS SET: 50 DRILL @ 0 : 50 (~ 10 sec rest) 50 KICK @ 1 : 00 (~ 10 sec rest) 75 KICK/DRILL/SWIM @ 1 : 15 (~ 10 sec rest) 75 SWIM, Descend by Round, :15r SET 2 10 X 50 1 EZ, 1 HD, 1 EZ, 2 HD, 1 EZ, 3 HD, 1 EZ @ 0 : 50 (~ 12 sec rest) SET 3 4 X THIS SET: 150 RECOVERY (~ 30 sec rest) 2 X 100 (SUBTRACT 5 SEC. EACH ROUND) @ 1 : 30 (start at 20 sec rest) 50 (ADD 5 SEC. EACH ROUND) @ 0 : 35 (start at 2 sec rest) 50 (ADD 5 SEC. EACH ROUND) @ 0 : 40 (start at 7 sec rest) Warm Down at least 100 I got to swim both of these by my self at the Y. All of the intervals I use are what I would swim them at. I then adjust intervals and length's on a lane basis.
Swim/SCY/Solo: I actually swam with Mini Fort, but she has a sore throat/cold and is on her death bed, , so we did different workouts. We also had to go on the early side because of her social life, which meant classes and shallow lanes. She laughs at my hatred of shallow lanes, but I don't like hitting the bottom. She said, "Well, you have to sometimes swim meets in shallow pools." I replied, "Actually, no I don't." Warm up: 700 various Transition: 8 x 50 hypoxic backstroke kick w/fins @ 1:00 breathe only at turn 5 x (4 x 25) easy speed fly scull fast breast pull EZ 50 EZ Mini Lactate Set: 8 x 50 backstroke kick w/fins @ 1:00, hold best average Went 25, 26, 26, 26, 26, 27, 27, 25 Oddly, it hurt more to kick without fins than with, so I used fins. (I couldn't do flutter or breast kick much at all.) 100 EZ Speed Work: 8 x 50 odds fast breast @ 1:00 (31, 31, 30, 30) evens EZ @ 1:15 100 EZ 8 x 25 odds = fast evens = EZ 100 EZ Total: 3650/925 fast ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Shoulders are a little sore from yesterday, especially the right one. Note to self: keep paddles sets under 1,000. (I wonder if all this left side breathing is bothering the right side?) Pretty tired after that effort. And that was the first mini suffering set I've done in awhile. I've seen Cage Fighter quite a few times lately at SpringHill. He is swimming with the FISH and looking very fit and scary. B2B Iron Tri Relay: I've gotten the initial report on B2B. Not sure how the team placed overall yet, but the final time was 9:33, which would have been the second fastest relay last year (second to a male relay). But there are more many relays this year. I heard the swim conditions were kinda harsh. 39 degrees at the start, no current, a head wind the whole way and a 1/4 mile run at the end. (Whoa, glad I dodged that bullet.) Our swimmer, Kona ironman Dot Martin, 50, went approx 1:11. On the whole, the swim times were fairly slow, with only a few male Pros coming in under one hour. Repeat swimmers said they were approx 15 minutes slower than prior years with the jet booster current. Though apparently for the half iron race two hours later, the tide had turned and the booster was back. Swim results: http://www.setupevents.com/index.cfm...esults&id=2171 Swim and bike results so far: http://www.setupevents.com/index.cfm...esults&id=2175. Mr. Fort had a very strong bike leg @ 4:59, , despite taking a couple minute break. He said it was very windy. Our runner took off when the temps had climbed to the high 70s, not ideal, but came in at 3:16 with no serious cramping issues. I think everyone was happy. Wish I was at the beach to celebrate with them! Garrett Weber-Gale on Swimming & Sleep: http://www.swimnetwork.com/news/swim...-sleeping.aspx. Personally, my power down time is greater than 20-45 minutes.
Updated November 14th, 2010 at 05:33 PM by The Fortress
The water at the meet is 83 degrees which is too hot for me. When I dive in and the first thing I feel is "BATH WATER" I just shut down. Later the temperature seemed to be coming down just a bit. Maybe we splashed enough water out today that they will refill with cold water!!! Started with the 100 IM which went ok not a best time but then I haven't done breast in 2 years due to knee issues so I was pleased with my 1:27.23. Next up was the 200 Fly in a 3:35.19. About 4 seconds slower than I had swum a few years back. At least I did not get lapped by Robert Poiletman! Had time for a 200 warm down and then back in for the 100 Back 1:28.53 which actually went well considering I had just finished the 200 Fly. My 50 Fly was my best swim going a 37.40 only .02 off my best! I'll take it as a best equivolent. The 400 IM was last and I was experimenting here since I know I had no breaststroke to speak of. The fly went well, my back was better than normal. Breast... oh yes there was something like a breast stroke. My free felt strong. Wish I could swim breast better. I've got all year to work on it. I am also having a reaction to the salt water filtration in this pool for most of the meet I have been very itchy. Even lotion is not helping much. Didn't have this problem last year. Total yards including warm up and races 2700 meters
Updated November 13th, 2010 at 05:04 PM by Donna
SCY, Solo Northwest Zone meet tomorrow in Salt Lake City, Utah. I'll be swiming the 50-100-200 back and 50 fly. Todays swim was mainly just a warmup. 300 swim free and back 200 kick as 25 moderate/25 fast 6 x 50 swim 1-3 drill, 5-6 pace did fly/back/free on these 2 x [25 fast from race start/75 easy free] 400 easy free Total: 1400 yards
Still hobbling, so had to adjust dryland and pool workouts accordingly. My gym pool finally re-opened today and I went there right after some quick drylands. It was a brisk 78 degrees instead of the usual 85. 78 is better than 85, but I was cold by the end and didn't do quite as much as I initially intended. Drylands: dead bugs on bosu, 25 good morning darlings on bosu, 2 x 25 flutter kicks on bosu, 100 windshield wipers, 25 med ball slams, 10 twisting med ball slams, 10 snatch windmill, 20 x 2 x 8 bicep curl negatives, 40 x 2 x 8 skull crushers, 50 x 2 x 10 standing ab crunches, 100 x 2 x 10 RC work Swim/SCM/Solo: Warm up: 600 various Main Sets: 5 x 100 free w/paddles @ 1:45 5 x 50 breast w/dolphin kick descend 1-4, cruise 5 5 x (3 x 25) + 25 EZ fast (underwater free recovery or windmill backstroke), EZ, hip shooter (didn't use legs and feet) 50 EZ 5 x 50 breast w/dolphin kick descend 1-4, cruise 5 5 x 100 free w/paddles @ 1:45 50 dolphin dive Total: 2600 meters ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: Not a terrible effort I guess, considering I couldn't do much with my foot still swollen and throbbing. I briefly compared my tapers from NE Champs and Atlanta. Not surprisingly, I was doing more yardage than I currently have been before my NE Champs taper last year. And I seemed to rest more for Atlanta, especially the last week. In fact, I seem to resting more and more before big meets. Longer tapers seem to work for me, even though they drive me crazy by the end. Still planning on easing off some the week of Thanksgiving (especially the legs) and then begin to taper in earnest on Dec. 1. Will probably do just a meet warm up from Dec. 6 on.
SCM WARM UP: 1 X 300 5:15 3 X 100 1:50 1 X 400 7:00 4 X 100 1:45 1 X 200 kick 5:00 2 X 100 kick 2:30 4 X 50 kick 1:15 1 X 200 IM 4:00 2 X 100 IM 2:00 4 X 50 1 of each 1:15 Two times through 8 X 100 free 2:00 odd: easy even: fast WARM DOWN: 4 X 50 easy 1:00
FAST FRI Nov 12th 2010 meet in 8 days working on speed, strength, & racing with a touch of taper & a shave weighed 213 Subscribe to Ande's Swimming Blog scy Tyler Coached UT Swim center, main pool north end short course set up with bulkhead & blocks Noon to 1:15 dove in 12:03ish trained with amy steve & ned beside larry, jon, & pat WORE FS PRO Jammer WARM UP assigned 500 easy did 200 easy Main Set 5 x 100 on 2:00 85% dove held 56's & 7's 50 fl fast off block easy speed 25.5 50 easy assigned 5 x 100 on 2:15 90% did: 5 x 50 fast easy speed from a dive held 24's 50 bk fast stand up bk start 25 50 easy 5 x 100 on 2:30 95% dove, easy speed, 75 2 beat kick 25 6 beat kick went 54 53 53 53 54 50 easy 50 fly FAST off blocks 24.9 100 easy 2010 SCM Meets 2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship Sat 11/20/2010 & Sun 11/21/2010 Tempe AZ Got Hotel, flight, & car rental found a killer hotwire.com deal 3 star hotel, serves breakfast, 5 miles from pool for $43 a night! 3 100 SCM Fly 5 50 SCM Back 9 400 SCM IM 12 50 SCM Free 17 100 SCM IM 19 50 SCM Fly 26 200 SCM IM Masters of South Central Regional SCM Championships Dec 4th & 5th San Antonio, TX Hosted by MOST NEED TO ENTER
Updated November 12th, 2010 at 05:11 PM by ande
On Thursday I did lots of fly; today I did a megafree set. Here’s how they went: Thursday I swam at John Jay College with TNYA. 500 scy warmup 4 x (4 x 25 FL @ :40: 1st 25 = breathe to left; 2nd 25 = breathe to right; 3rd 25 = breathe every stroke; 4th 25 = breathe every other stroke) The breathing to the side on fly wasn’t as difficult as I remembered it being—I hadn’t tried that in a while. We doubled up lanes for this set, going down one and back another, so we wouldn’t have to circle-swim fly. That plus the generous interval made this set actually pleasant.] 6 x 150 free pull, with various breathing patterns, @ 2:20 8 x 100 no-free IM @ 1:50: On 1st 4, do 2 lengths of worst stroke; on 2nd 4, do 2 lengths of best stroke [Those were fly and back respectively for me. I swam this set pretty aggressively and held 1:20-1:25s.] 10 x 100 @ 1:45: odds = kick w/fins, evens = swim w/fins [I was pooped after the previous set and just did about ¾ of this one.] 200 warmdown Friday I swam at Riverbank with a couple of swim buddies, one of whom suggested the following workout from the swimming world magazine database. Here’s how it went: 500 lcm warmup 8 x 50 FR @ :50: desc. 1-4 and 5-8 10 x 100 FR @ 1:40-1:30: first 8 are descend; last 2 are easy 800 FR, negative split [I was lapped and just did a 700] 6 x 100 FR @ 1:40, first 4 descend, last 2 easy 400 FR, negative split At this point I could do no more freestyle, so I just swam easy and played for the last 30 minutes or so. I did get in some good BR drills and a bit of sprint BR work and some mid-pool BR turns. I thought I would feel exhausted after that long set—we took no breaks in between all that freestyle from the 50s to the 400—but I actually felt ok afterwards. I’m planning to go to the beach both days this weekend, not sure how much swimming I’ll get in, since the water temp is getting pretty cold. I’ll at least dip.
600 WU (200 FR, 200 alt FR/BA, 200 mix kick & drills) 4x50 FR work catch drills on 1' 4x50 FR pull work finish drills on 1' 200 kick alt FR/FL by 25 with flips 100IM kick by 25's (on 10 sec rest) build each 25 with flips HQ (High Quality) 4x75 on 2 minutes @ 85% hold fastest possible average (held :53) 3x50 SPEC on 2' from dive start hold best poss average (36, 35, 37) 3x50 FR on 2' from dive start hold best poss avg. (27, 26, 28) easy 100 300IM Kick broken at the 50's with flips on 1' 3x300IM #1 Pull, Kick, Swim by 25's #2 KSP by 25s #3 SPK by 25's WD
FAST FRI Nov 12th 2010 meet in 8 days working on speed, strength, & racing with a touch of taper & a shave weighed 215 GOING TO DOUBLE TODAY Subscribe to Ande's Swimming Blog scy whitney Coached UT Swim center, main pool & diving well north end short course set up with bulkhead & blocks 5:15 - 6:30 dove in 5:20ish trained with mike & todd beside doug chris max & tyler WORE FS PRO Jammer Started in main pool WARM UP assigned 500 easy did 200 easy Main Set 5 x 100 on 2:00 85% from a push held 59's & 60's 50 fl fast off block 23.8 50 easy 5 x 100 on 2:15 90% from a push held 58's & 9's 50 bk fast stand up bk start 26 low 50 easy MOVED TO DIVING WELL WARMER WATER assigned 5 x 100 on 2:30 95% did 5 x 50 on 2:30 dive, easy speed, 2 beat kick 50 SDK FAST off side in diving well 25.5ish 50 easy 2010 SCM Meets 2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship Sat 11/20/2010 & Sun 11/21/2010 Tempe AZ Got Hotel, flight, & car rental found a killer hotwire.com deal 3 star hotel, serves breakfast, 5 miles from pool for $43 a night! 3 100 SCM Fly 5 50 SCM Back 9 400 SCM IM 12 50 SCM Free 17 100 SCM IM 19 50 SCM Fly 26 200 SCM IM Masters of South Central Regional SCM Championships Dec 4th & 5th San Antonio, TX Hosted by MOST NEED TO ENTER
Updated November 12th, 2010 at 03:16 PM by ande
Yesterday was a painful day as was this morning. I looked like a little old lady trying to climb the steps. 4x400@:15R Free #1 swim, #2 pull, #3 kick, #4 pull 5x200@4:00 Fly w/fins as 50rt arm/50lt arm/50 kick/50 sprint felt good!! 400 Free EASY Total 3000 meters Now I am nice and somewhat loose
Last day before the meet SCM WARM UP: 3 X 250 4:40 2 X 100 1:50 4 X 50 1:00 1 X 300 Choice, fins optional. Broken :10 @ 150 9 X 50 1:20 #3-6-9: fast Others: perfect stroke 6 X 25 odd: build to race finish even: blocks-sprint 20 1 X 50 easy 1 X 50 blocks 1 X 50 easy WARM DOWN: 4 X 50 easy 1:00 1500 swimmers: 12 X 50 1:00 odd: perfect stroke even: race pace
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