SCY, Solo I didn't swim yesterday, took a rest day after the meet. Warm up 600 Swim Choice of strokes and equipment (did 200 swim, 200 kick, 200 pull with p&b) Main Set 1 x 400/30sr smooth (free - around 5:50) 3 x 200/30sr easy build (all back - around 3:10 on all) 8 x 100/30sr easy desc by 4 (1-4 free, went 1:28->1:17; 5-8 back, went 1:37->1:28) Kick 1 x 400 continuous (with fins, did 200 flutter w/board, 200 on back w/5-6dolphin kicks under water on each wall) 200 Warm down easy free Total: 3000 yards
This morning I swam lcm at Riverbank with a swim buddy. Here’s what I did: 800 lcm warmup 4 x 100 FR desc. @ 1:40 :45 rest 500 FR fast @ 7:45 [7:15] 400 FR/BK moderate @ 7:45 500 FR fast @ 7:45 [7:18] 8 x 100 swim / 50 kick @ :05-:10 rest 6 x 100 IM 200 pull w/ paddles 400 play + warmdown I was pleased with my times on the 500s, but was pretty dead for the rest of the workout. 5k lc is a big day for me. Over the weekend I did the NY/NJ Duel in the Pool meet on Long Island. It was a blast. I swam all 4 50s. My times were not great—I think I went 35-mid on BK, 40-low on BR, 31-something on FR, and 34-mid on FL (results haven’t been posted, and I didn’t even write down my times at the meet). [Edit--actual times: FR 31.40, BK 35.48, BR 40.71, FL 34.84] My best swim was probably the 35m fly—after that it went downhill fast. I had a few bright spots in my other races, but wasn’t able to nail a whole good 50 in any of my strokes. This didn’t surprise me—my non-tapered sprinting is never really very fast, and I go back and forth on the value of swimming sprints at meets where I’m not tapered at all. My main goal at this meet was to experiment around with my warmup for sprints, and I feel like I now have a 6-9 minute routine for right before my event that gets me ready to go. (I’ve never really done an extra pre-event warmup at meets—I’ve just cooled down after each event, then dried off and kept wrapped up and warm before my next swim—but that approach didn’t work so well before my sprint events at my last taper meet, so I wanted to work out something better). It was a little tricky timing things up—my goal was to get out of the warmup pool with an elevated heartrate about 30-120 seconds before getting up on the blocks to race. Since this meet didn’t list heat numbers on the scoreboard, I had to keep track of them while warming up or ask people where we were. I almost missed one of my events that way, but luckily did not, thanks to some alert and insistent timers. With the extra warmup I felt like my swimming was more consistent throughout the 50, rather than it taking me 20m to really get going. So even though my results at this meet weren't great, I think I'll stick with this new routine for the rest of this season at least. It was great seeing old and new friends at the meet—there was a very nice turnout. I got some good sprinting, stroke, and warmup tips from AGUA coach Craig Keller. I was delighted to see my blogbuddy Carolyn, who had an incredible meet, and I got to meet and swim with some of her FISHy teammates on the “mystery relay.” There were a lot of impressive performances at the meet, but perhaps the most draw-dropping one was AGUA teammate Erin Merritt’s 800 FL (a charity event at the meet’s end)—she went out holding steady 43-44s (scm), then dropped those to 42s on the second half of her swim, and looked incredibly strong and fast the whole way. With this meet in the books, the next event I’m training for is probably the OHS. It’s never my favorite event, but since I now swim with not just one but two teams that make a big deal out of participating, I’m pretty much obliged to do it. I’ve actually come to have a grudging respect and affection for the event, and since I’m ultimately working on increasing my endurance for the OW relay I’m doing next summer, the OHS will be a good benchmark, and incentive for training. I’m swimming up at Riverbank the rest of this week (it’s open Thanksgiving morning!), and hoping that I can get some of my swim buddies to join me for the turducken workout on Thursday!
Updated November 24th, 2010 at 07:26 PM by swimsuit addict
Tue Nov 23rd 2010 bit sore from weights Subscribe to Ande's Swimming Blog Next meet: Masters of South Central Regional SCM Championships Dec 4th & 5th San Antonio, TX ENTERED more events than I'll actually swim just wanted to leave myself some choices: SAT: 02 400 IM 06 50 bk 14 50 fr 16 100 bk 18 100 IM SUN: 30 400 fr probably going for a split time 34 50 br 40 200 IM 42 50 fl just renewed my USMS membership for 2011 Don't have a masters team? Register with Longhorn Masters scy whitney coached UT Swim Center, main pool 6:30 - 8:00 dove in 6:40ish trained with Kevin, Ned & Chris beside mike, paul, larry, james & jon WORE Yingfa Jammer WARM UP 400 fr easy Main Set assigned: 8 x 250 on 3:30 1) fl bk br fr 4 3 2 1 2) fl bk br fr 1 4 3 2 3) fl bk br fr 2 1 4 3 4) fl bk br fr 3 2 1 4 did: 8 x 3 x 50 blending in with my lane got out and rested 20 min 100 bk fast from a dive went 55 100 easy
Not really in the mood today but borrowed one of Kris' workouts and modified as I desired. 400 Free 16x25@:30 Free evens no breathers 8x50@1:00 Fly as 25 drill/25 swim w/fins 4x100@1:30 Free kick w/fins 2x200@3:00 Free w/paddles & bouy went 2:44, 2:41 1x400@7:00 Free w/paddles & bouy long and loose went 6:00 2x200@3:00 Free w/paddles & bouy went 2:41, 2:38 4x100@1:30 Free w/paddles & bouy went 1:28, 1:27, 1:24, 1:18 4x50@:45 Free w/paddles & bouy just make it easy 200 Free Easy Total 3600 yards
Brikram Yoga, 90 minutes This seemed much easier than some previous sessions. Very wiped out after these classes. Thought about hopping on the bike for 30 minutes, but decided no. Commentary: 1. Got a gold star in yoga today and told to go to the advanced classes. I think they are at bizarro times, so I will likely pass. 2. Checked the athlete listing for NE Champs, and nearly freaked out. http://www.greatbaymasters.org/10scmchamp.php. I wasn't listed under Patriot Masters like I was last year. But I found my entry under GMUP. Whew. Unfortunately, they misspelled my last name, and I sent an email to correct that. I will, in fact, be carting Fort Son & GF up to Boston with me. 3. The athlete line up for this meet looks very typical NE Champs and very not typical CZ Champs. Which is fine. 4. Going to enter the 100 fly and 200 free at the Last Minute Meet. This will essentially be my last speed workout before NR Champs and I'll get a little block time. I'll do a 50 fly split in the 100 and a fast 25 with a fast turn in the 200 free. (I might just get out at the 50 depending on how I feel and who is mocking me. I don't care about DQs.) Times will be sandbagged accordingly. I'm going to pass on the Little Devil's helpful suggestion of entering the 400 IM because that is way too much evil to bear in these scanty suit conditions we live in now. I now have to go look for my split request forms ... My only "goal" for this meet is to swim faster than my 50 fly from the Albatross meet. 5. Rich posted this "sprint on short rest" set for me on the DF: "Try 10 X 25 on 1:00 with 15 Y/M all out breakouts and then cruise the rest of the way. It only relies on the CP-ATP energy system which is quickly replenished and even I have enough recovery time to be very explosive on all efforts." Will try to give that a go from a dive off the side of the pool soon. Perhaps tomorrow if Speedo must tend to sick little Speedo and we can't do broken 100s. 6. Renewed my USMS membership today. 7. I think I need to start The Resting Of The Legs soon. Maybe after tomorrow. 8. After seeing Harry Potter over the weekend with Lil Fort and some soccer friends, I now have the perfect comeback line for Mini Fort: "I'm not your house elf." 9. Fun Swim Links: http://tv.swimmingworldmagazine.com/.../6919#comments http://www.swimnetwork.com/news/swim...n-goggles.aspx http://www.swimnetwork.com/news/swim...-swimming.aspx http://www.swimnetwork.com/news/swim...-argument.aspx http://www.swimmingworldmagazine.com...n-Invitational
Updated November 23rd, 2010 at 11:13 AM by The Fortress
Mon Nov 22nd 2010 slept in skipped 5:15 practice lifted weights today at world gym before work Subscribe to Ande's Swimming Blog Next meet is: 2010 SCM Meets Masters of South Central Regional SCM Championships Dec 4th & 5th San Antonio, TX Hosted by MOST sent in entry today just renewed my USMS membership for 2011 don't have a team? register with Longhorn Masters scy whitney coached UT Swim Center, main pool noon to 1:15 dove in 12:08ish trained in my own lane beside kelly WORE Yingfa Jammer WARM UP 400 fr easy Main Set assigned: 5 x 100 fr on 1:20 desc did: 3 x 50 fr on 1:20, skipped a 100, 100 fr fast dove dive did it 50 2 beat kick 50 6 beat kick went 51 assigned: 4 x 200 fr on 2:40 desc did: 3 x (2 x 50) rested pondering what to do next thought about a broken 200 IM 25 fl fast roll start whitney timed 10.6 100 easy 25 bk fast roll start whitney timed 10.8 100 easy 25 BR fast roll start whitney timed 13.1 100 easy 25 SDK fast roll start whitney timed 10.8 100 easy
Updated November 22nd, 2010 at 04:42 PM by ande
SCY WARM UP: 1 X 200 3:20 4 X 100 1:40 1 X 200 3:00 3 X 100 1:30 1 X 200 3:00 2 X 100 1:30 1 X 200 kick 4:20 8 X 50 kick 4 on 1:10 4 on 1:00 1 X 50 easy 1:00 1 X 75 build 1:15 1 X 50 easy 1:00 1 X 50 fast Four times through, all choice. 1 X 50 easy 3 X 50 @ 100% choice 2:00 1 X 50 easy 2 X 150 free 2:15 2 X 150 50 fly/100 free 2:30 2 X 150 50 fly/50 back/50 free 2:45 2 X 150 50 fly/50 back/50 breast 2:45 2 X 150 free 2:15 WARM DOWN: 4 X 50 easy 1:00 4950Y
Sunday was the NY vs. NJ Duel in the Pool meet in Long Island. It was run fairly well for a first-year meet, although you almost have to feel badly for the New Jersians who were outnumbered by a lot. But what do you expect? We're Masters, which means we're grown-ups and we can choose where we live, and most people (my Jersey-born-and-raised self included) choose New York. State dueling aside, I had one super kickass meet. I don't have the offical times yet but it went something like this: 200 free 2:48 something 50 breast :49 something 50 free 36:69 100 IM 1:36 something For anyone who's all like, "I do those kinds of times for a warm-up," what's really cool is that last year at this time my 200 free was a 2:56. A year before that, it was a 3:08. That's a 20-second drop in two years. ! Thank you Coach, coaching, and Swimmer magazine tips! I've never done the 100 IM in meters before, so that was a guaranteed personal best, but it also happened to beat my PB 100 IM time in yards... I attribute that race's success to being in the lane next to my teammate who always makes me strive to swim faster, and the fact that I think I'm finally understanding how to do fly. My 50 free time was only a PR by a half-second, and it's making me re-think my status as a sprinter. I think I'm a middle-distance gal. And the breaststroke was just in there because I've never done a 50 meter BR race before. (I like to collect new races.) As for the meet... The meet itself was quite well run, we all got t-shirts and caps and awards at registration, and I'm a sucker for SWAG.The heat sheets were all posted ahead of time, which made warm-up, warm-down & nutrition planning very smooth.Our team made the mistake of setting up in front of the results board (which were up instantly) and as I noted in a forum discussion that got lost as the discussion dissolved into a tech suit rant, I miss the tech suits mostly because we suffered a lot of crotches-in-faces moments as the swimmers read the results by leaning over those of us sitting on the platform.The meet ended with a 800 fly for charity and then a mystery relay, but I had to miss it because my ride home didn't want to stay for the relay. I think if we had known ahead of time what to expect, they might have been more enthusiastic about it.I got to see Swimsuit Addict! But I missed all of her swims. She was trying to convince me that Ocean Open Water swimming is a fun thing to do, even after summer is over. I told her I'm going to keep working on dropping times in a regular pool...Speaking of cold, I was colder at this meet than I've ever been. Normally I overheat on deck, but yesterday once my towel got wet, I shivered a little. But the water was a great temperature for racing.And it didn't get much better when all I was dreaming of was a hot shower and all I got was something that wasn't quite ice water.All in all, a really good time. I've been really impressed by the things the Metro LMSC has put together in the past year, and I hope to do more meets with them, even though 2 hours to Long Island is a bit far. But worth it to swim in a good pool and drop crazy times and see some other really excellent USMS folk at their best.
Boise YMCA Thanksgiving Invitational (SCY) November 20-21, 2010 Saturday Session 200 free relay: went 3rd, my split was :27.00. 200 back - 2:35.83. Split :35.53-:37.99-:40.93-:41.38 I went out too fast. First 100 was 1:13.52. Paid for it in the second 100. (1:22.31). Lat week I went out too slow so I wanted to go out harder on this one. Had hoped to go around 1:15. The final time is 2.02 sec slower than my best and my 2nd fastest ever. 50 free: 28.08. Felt good. Had a good start and turn. My coach told me I need to work the underwater off the walls a bit more before coming up. Slower than my best by 1.76 sec. 50 back: 32.75. Had a good start and turn. Good underwaters. Didn't breakout until past 12 on the start and was around 10 off the turn. This was slower by comparison to the 50m back I did last week. Sunday Session 100 free: 1:02.00. Split 30.17-31.83. Time was slow but I split it really well. I had a good start, good turns and walls. 100 back: 1:11.50. Split 35.53-35.97. Again time was slow but splitting was great! Again had good starts and turns. Need to work on underwaters. I come up too soon off the turns (I guess its because I like to breath). All in all, a good meet. Even though my times were a bit slower than I had hoped for, I was pleased with my swims. I didn't make any major mistakes, had good starts and turns on all the swims and just felt good. A few things I can think of that may account for the slower times was that I haven't done very much race pace swimming since Atlanta. Also, I'm sure the suit factor is there. Wore a FS2 jammer for this meet whereas in recent big meets I wore a FS Pro. Total yardage for the weekend counting warmup, cool down and races: 4050 yards
Sat Nov 20 & Sun Nov 21 2010 swam in the 2010 Ron Johnson Invitational Arizona and Southwest Zone SCM Championship Tempe AZ Had a great time at the meet, Tyler & David Guthrie from longhorn were there. Beth, my wife come with me with her Canon & shot several races Saw many AZ friends, RJ was very nice well run meet, Thanks Katy! Sunday was a bit windy and rainy. Discovered the diving well was around 90 degrees which made life quite comfortable Shaved but didn't feel strong or snappy in my races, so I've decided to really work on speed strength and rest to prepare for my next meet, Masters of South Central Regional SCM Championships Sat Dec 4th & Sun 5th in San Antonio, TX Sat Swims 100 Fl 1:01.99 28.37 33.62 hoped to go faster died pretty bad 50 Back 28.86 tyler went 28.84 so I got blessed 400 IM 4:56.91 1:08.00 0:31.60 1:17.05 1:46.87 2:25.05 1:22.99 3:05.47 3:48.04 1:08.87 4:24.18 4:56.91 tried to say smooth on FL BK flipped my BK to BR turn and really worked the BR 2 beat kicked the first 50 on fr then 6 beat kicked 50 Fr 25.76 did not feel real snappy, 4th race of the day Sunday 100 IM 1:03.51 not sure on split 50 Fl 27.56 200 IM 2:16.26 ?? 1:05.71 1:44.76 39.05 2:16.26 31.50 my 200 IM race strategy was: FL easy speed, barely kick, breathe every stroke, should have worked the start & done more SDKs BK cruise easy speed, light legs, should have done 4 SDKs off each wall, FAST BK to BR flip over turn BR long pull outs & work it FR sprint it home, 6 beat kicked the whole way this was probably my best swim of the meet Won High point for men 45 - 49 got a blue blue bag and a signed copy of Jeff Comming's book "Odd Man Out" David Guthrie broke the 50 - 54 WR in the 200 BR got a killer hotwire hotel deal on for this meet stayed at the Hotel Tempe/Phoenix Airport InnSuites Hotel & Suites 3 star hotel, free breakfast, nice happy hr 5 miles from pool $43 a night, 56ish a day with taxes got rent car on CarRentals.com with Advantage 19 bucks a day said we had a corolla, the girl worked hard to upgrade us and we bit on a convertible Mustang for $20 a day had a blast riding around with the top down Our plane was delayed on our flight home, we landed around 11:00, arrived home 12:30ish, saw a large live rattlesnake in the road close to our house went to bed around 2:00 so I skipped 5:15 AM practice and opted for Noon today Next Meet Masters of South Central Regional SCM Championships Dec 4th & 5th San Antonio, TX Hosted by MOST
Updated November 22nd, 2010 at 12:47 PM by ande
Before I head to Disney I wanted to get in 2 more workouts but didn't want the usual so I used 2 of Kris Houchens Workouts this week, just a tad modified. 400 Free 4x200@3:00 Free w/paddles & bouy desc 1-4 went 2:51, 2:46, 2:42, 2:35 4x25@:45 Breast kick on back w/brfins 4x25@:45 Breast 2 pulls w/no kick 1 pull w/kick w/brfins 4x25@:45 Breast w/brfins 3 count glide 4x25@:45 Breast w/brfins 4x50@1:10 Breast descend 1-4 went :55, :55, :54, :52 4x[4x50@:50 Free hold pace held r1-:45, r2-:43, r3-:42, r4-:41 ....[1x100@1:40 Free hold pace went r1-1:25, r2-1:24, r3-1:22, r4-1:20 500 Easy choice w/fins mixed in some fly to loosen up my back Total 3500 Yards
Drylands: windshield wipers, 25 flutter kicks on bosu, 100 tricep press negatives, 50 x 2 x 10 bench press singles, 110 x 2 x 1, 120 x 8 x 1 seated row, 120 x 3 x 6 nautilus lower back, 140 x 2 x 10 box jumps, 2 x 10 (getting more efficient at these) squat jumps w/45 lb bar, 2 x 10 squat swings w/25 lb plate, 2 x 15 RC work Yoga/Stretching, 25-30 minutes: Swim/SCM/Solo: Warm up: 600 various Main Sets: 8 x 50 dolphin kick w/board, no fins @ 1:00 These hurt way more than they should have. I went right from the pool to the gym, so was probably tired from the plyos. 50 dolphin dive 8 x 50 free w/paddles @ :50 50 dolphin dive 16 x 50 @ 1:00 1-4 = 25 fly drill + 25 free 5-8 = 25 free + 25 back shooter 9-12 = 25 EZ speed fly + 25 EZ 13-16 = 50 breast, descend to fast 50 dolphin dive Total: 2350 meters steamroom, 10 minutes ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: After early rising and 6 soccer games, I was completely unmotivated to go the gym this afternoon. Fortunately, Mr. Fort kicked me out. I felt like I had a solid dryland session, but had to restrict the pool session to recovery/aerobic work (though I felt strong in the water). I was just too tired to ramp it up in relatively hot water. Tentative plan for the week. I'll see if I can actually get er done. Mon: Bikram yoga Tues: gym + speed workout + massage Wed: swim with Sewickley Masters Thurs: stretch at home Fri: swim with Sewickley Masters Saturday: drylands (no legs except a few plyos) + drive home Sun: speed workout I am going to enter the Last Minute Meet. But just the 100 fly for a 50 split and to practice breakouts. Can I do anything while hanging on the wall gasping for breath before I begin the second 50? I should know this, I realize, but never had occasion to focus on the wall rule for fly. I know in backstroke you can practically pirouette without a DQ. May have to drag out my rule book. Attached is a pic of Lil Fort's U10 all star team. They played great and with a lot of heart. Lil Fort even wants to play indoor soccer this year.
Updated November 22nd, 2010 at 09:29 AM by The Fortress
Had only 1 hour this morning before the kids arrived. With my back acting up Fly seemed like the best way to do it. 5x200@3:30 Free 500 Free kick w/fins 10x50@1:00 w/fins & paddles 25 fly/25 breast pull 500 Breast kick w/brfins 2x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim 100 same as above just 25's work with the kids on freestyle drills, starts and turns. Total 3000 yards
Coached the Sharks M-W-F SCY Week of 11-15 Monday WARM UP 300 CHOICE 300/300 SET 1 6 X 50 ODD DRILL-SWIM / EVEN KICK-SWIM (~ 10 R) 6 X 50 TENNESSEE TURNS (~ 15 R) 600/900 SET 2 2 X 200 PACE (~ 20 R) 3 X 100 PACE (~ 10 R) 4 X 50 Descend (~ 10 R) 900/1800 2 X 200 PACE –3 (~ 30 R) 3 X 100 Descend (~ 15 R) 4 X 50 Descend (~ 15 R) 900/2700 200 PACE -5 (~ 30 R) 100 PACE -?? (~ 20 R) 4X50 DESCEND (~ 15 R) 400/3100 Extra Set 12 x 25 1 Blast Off/EZ, 1 1 Breath, 1 EZ Repeat 4 x 300/3400 YARDAGE: 3,400 Wednesday I think this is one of onlyfree's workouts WARM UP 300 CHOICE 300/300 SET 1 3 X THIS SET: 50 DRILL @ 0 : 50 (~ 10 sec rest) 50 DRILL/SWIM @ 0 : 45 (~ 8 sec rest) 50 KICK @ 1 : 00 (~ 10 sec rest) 50 KICK/SWIM @ 0 : 55 (~ 10 sec rest) 600/900 SET 2 100 DP @ 1 : 30 (~ 15 sec rest) 75 BUILD @1 : 05 (~ 10 sec rest) 50 DRILL/SWIM @0 : 45 (~ 10 sec rest) 1 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 250/1150 100 DP-1 @1 : 30 (~ 15 sec rest) 75 BUILD @1 : 05 (~ 10 sec rest) 50 DRILL/SWIM @0 : 45 (~ 10 sec rest) 3 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 300/1450 100 DP-2 @1 : 30 (~ 15 sec rest) 75 BUILD @1 : 05 (~ 10 sec rest) 50 DRILL/SWIM @0 : 45 (~ 10 sec rest) 5 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 350/1800 100 DP-3 @1 : 30 (~ 15 sec rest) 75 BUILD @1 : 05 (~ 10 sec rest) 50 DRILL/SWIM @0 : 45 (~ 10 sec rest) 7 x 25 STROKE HARD @0 : 35 (~ 20 sec rest) 100 EZ 500/2300 Yet Another Set 500 Swim or Pull Focus on good form and LONG streamlines 500/2800 100 Kick EZ 100 Make it a Good one 200/3000 200 or so Warm Down Friday Warm Up S-300 K-200 P-200 (700/700) Set I: All :10r 25 - FLY 50 - BACK 75 - BREAST 100 - FREE 75 - BREAST 50 - BACK 25 - FLY (400/1100) Set II: SWIM: 1 X 400 :40r Negative Split (Stop for :05 at 200 to get split) 2 X 300 :30r Negative Split (Stop for :05 at 150 to get split) 3 X 200 :20r 1 & 2 PACE/ 3 EZ 4 X 100 :10r Descend from PACE Take a extra :30r after #3 and go for it on #4 (2000/3100) Set III: 2 X ( 25 KICK/25 PULL WITH BOARD (BOARDWAG)/ 50 SMOOTH) * BOARDWAG is pulling with the kick board between your legs like a buoy. Hold the board so that a good portion of it will create resistance beneath you as you rotate your shoulders/hips. This will force you to generate a little more effort in your rotation. total 3,300 I actually got to swim all of these this week. My work load let me swim them right after I was done coaching. So I got to work around 8:45 instead of 7:15 I love my job!!! I'm feeling alot better in the water latley. Now if I could just loose the extra 15 lbs I've been carrying the last year. My problem is that I love to eat :-)
I ripped off and remixed Chris' fast fly workout from this AM. Loved it! Swim/SCY/Solo: Warm up: 700 various 3 x (4 x 25) broad jump off side + eggbeater kick to wall backstroke start w/burst to 15 (14 kicks) EZ overkick free 50 EZ Speed Work: (All fly, except fly kick, done with fins) (Times are imprecise, I couldn't see the pace clock all that well.) 75 fast fly (41ish) 75 EZ 25 fast fly kick, diving from edge (21 kicks) 75 EZ 50 fast fly (23 mid) 100 EZ 50 fast fly (24 high) 100 EZ 25 fast fly kick, diving from edge 75 EZ 75 fast fly (41ish) 125 EZ 4 x (25 AFAP + 75 EZ) 1 each stroke 200 EZ Total: 2500 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Commentary: My fly felt pretty good today. And it was good to do more swimming than kicking, as the legs were tired (though there were many SDKs on the fast flys). Still pondering Last Minute Meet. Inclined to sign up for the 100 fly and do a 50 fly split, so I can cruise in late. Last 7 days: 5 swims/3 drylands this week/not enough yoga. I really should stretch tonight. Next 7 days: Workout schedule is going to be complicated by this weekend's soccer tournament and travel to Pittsburgh.
SCY WARM UP: 1 X 300 4:40 3 X 100 1:40 4 X 75 1:15 1 X 200 3:00 2 X 100 1:30 4 X 50 :45 1 x 50 easy 1:00 1 X 50 build to fast 1:15 4 X 25 sprint :45 Choice. Four times through. 1 X 50 easy 1 x 100 @ 100% 4:00 1 X 50 @ 100% 1 X 50 easy 1 X 200 kick 4:20 1 X 100 kick 2:10 6 X 50 kick 1:00 8 X 25 sprint kick :45 1 X 125 IM 2:15 1 X 150 free 2:15 Four times through Double up on each stroke IM order on the IM's Descend the 150's 1_4 WARM DOWN: 4 X 50 easy 1:00 4650Y
Today's workout was just my meet warmup with a long cool down swim Meet Warmup 300 swim back & free 200 kick on back as 8 SDK off each wall then flutter. alt. 25 easy/25 mod fast 6 x x50/1:30: 2 fly as 25 1-arm/25 swim 2 back pace 2 free/pace 50 easy 3 x 25 of blocks w 25 ez swim back 1 each fly-back-free 10 min easy swim (±600) Total: 1600 yards
Warm Up 600 FR/BK by 100 10 x 50 K 1:30 got them all in 1:05 or less w drag suit. 100 EZ Main 30 x 50 1:00 last 6 1,2,3 desc x 2 100 EZ IM set 5 thru 1 x 100 IM 1:50 1 x 100 FR 1:50 Usually do this on 2:00 so finishing this was a good workout. Kick 400 Fin Kick Cool 200 EZ
Fri Nov 19th 2010 TEMPE's in 1 day I fly out this afternoon Subscribe to Ande's Swimming Blog scy whitney coached UT Swim Center, main pool 5:15 to 6:30 dove in 5:45ish trained with doug and max beside Chris, todd, nate & Tyler WORE Yingfa Jammer WARM UP missed it Main Set 400 easy 200 easy 200 easy 200 easy 50 easy 50 easy got out, watched UT men train, & talked with Eddie for a while 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! 03 100 Fl 05 050 Back 09 400 IM 12 050 Fr 17 100 IM 19 050 Fl 26 200 IM Masters of South Central Regional SCM Championships Dec 4th & 5th San Antonio, TX Hosted by MOST
This was a Riverbank pool morning once again. I’ve really been enjoying swimming up there during morning lcm lap swim lately, and so this week committed to buying a monthly pass ($30) instead of paying $3 each time I go. It’s definitely the best swimming deal in Manhattan, either way. I swam in a lane with 2 swim buddies who were doing a distance-oriented workout, but I mostly did shorter things that worked with their intervals. Here’s how it went: 1200 lcm warmup 4 x 100 FR/BK halfsies, desc., @ 1:40 [1:30, 1:30, 1:28, 1:24] 3 x 100 (50 BR sprint + 50 easy choice) @ 2:30 400 moderate pull FR 400 IM kick 600 drills + play + warmdown It was glorious sunny day, and there were some magnificent trees full of red and gold leaves that I could see through the pool’s windows. I kept on stopping at both ends of the pool during warmup and warmdown to admire the views.
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