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  1. Sarasota Y Sharks Masters 5:30 a.m. Workout -6/18/09 - LCM

    by , June 17th, 2009 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    6 X 100 free 1:50
    2 X 100 kick 2:30
    6 X 100 free 1:40
    2 X 100 kick 2:30

    2 X 400 6:40
    3 X 300 5:00
    4 X 200 Descend 1-4 3:00 or 3:20

    12 X 50 1:15
    odd: easy free
    even: stroke

    WARM DOWN: 4 X 50 easy 1:00

    4900M
    Categories
    Swim Workouts
  2. Wed Jun 17th, 2009

    by , June 17th, 2009 at 12:06 PM (Ande's Swimming Blog)
    Wed Jun 17th, 2009

    slept late again, woke up at 6:00,
    need to leave my house by 5:45 to arrive at the by 6:30 in normal traffic,


    TODAYS SWIM PRACTICE

    LCM & SCY
    6:30 - 8:00
    Whitney Coached
    TSC main pool & diving well
    swam with Nate & Larry beside UT swimmers Daniel Nyaradi & Trey Hoover
    Dove in around 6:50

    Warm Up LCM
    missed it

    Main SET
    4 rounds of
    050
    100
    150
    200
    4 x 100 8 strokes fast the rest aerobic free

    round 1) supposed to be fly I did free to warm up
    round 2) bk
    round 3) BR did the 50, 100, & 150 LCM
    then MOVED TO DIVING well
    200 & 4 x 100 SCY
    round 4) FR

    ~ ~ ~ ~ ~

    after practice I watched UT Mens team
    Eddie assigned sprinters 2 or 3 rounds of
    50 kick on 1:30 fast for time
    50 kick on 1:30 25 fast for time 25 easy
    50 swim on 1:30 fast for time
    50 swim on 1:30 25 fast for time 25 easy
    REST 6:00 while other group does the set
    (Each lane went in 2 groups)


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    31 Days away

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  3. Wednesday 6/17 - Too Long....

    by , June 17th, 2009 at 07:39 AM (Mixing it up this year)
    It seems like it just takes me longer and longer to warm up. Don't get me wrong once I am warmed up I can finally do the times I want in practice. If this trend keeps up I'll be warming up and then have to warm down...

    1000 Free as 200 Swim/Pull/Swim/Kick/Swim

    5x100 Back Kick w/fins odds fashion model, evens arms perpendicular
    500 Free Kick w/fins every 3rd 25 SPRINT

    8x25 @ :45 alternate Fly/Free on the fly kick out to the 15 meter mark w/fins free EZ
    200 Back Build
    2x100 Breast #1 Kick #2 Swim
    200 Free Drill
    200 Back work in and out of turns went 4:00 on this did crank it up a notch on the last 50

    300 Free Relaxed
    200 Free as 50 Drill / 50 Swim

    Total 3500 meters
    Categories
    Uncategorized
  4. Drills + Indoor run

    by , June 16th, 2009 at 10:59 PM (Elise's Fitness Fun)
    A little tired today from the workouts yesterday, so, just opted to do some swimmng drills:

    200 easy swim for warm-up

    8 x 25 rt arm only/lt arm only free on :30
    4 x 25 heads up free on :30
    4 x 50 golf drill on 1:30 - add #strokes + time - got 64, 63, 59, 59

    8 x 25 - rt arm/lt arm fly on :40
    4 x 25 - each hand on a buoy drill
    8 x 25 - fly - focus on hand entry - on :45

    4 x 100 back - alt. 25 rt. arm only/25 lt. arm only - on 2:00
    4 x 25 back on :45

    500 easy kick with fins

    2000 SCY

    2 mile run on treadmill

    It is getting too hot to run outside. Even the mornings have the feel of a steam room. I'm sure at some point this week, however, I'll end up having to do one outside because of convenience, time, etc.
    Categories
    Uncategorized
  5. Wet Tuesday

    by , June 16th, 2009 at 10:20 PM (Swimming, Life, and Other Stuff!)
    I was able to get my 1st half of the day outdoors with my summer school class before the rains set in today.
    From 10:00 am it has been raining steadily. I am getting sick of gloomy weather.
    Here's the LCM workout the few of us who showed up to swim in the downpour did:
    I was too late for the warm-up so I did it at the end!

    1) 12 X 100---(1-3 on 2:00, 4-6 on 1:55, 7-9 on 1:50, 10-12 on 1:45) that was challenging for me!

    2) Super 1,000 Free Set---(50-100-50-150-50-200-50-150-50-100-50) I was swimming w/guys who are faster than me so I did all free. Some of them did the 50's stroke.

    3) Warm-up (cool-down for me)
    200 IM moderate
    100 Free Swim
    200 Flutter Kick on stomach (no flippers)
    3 X 100 (fly, back, breast) 20 sec rest inbetween
    3,000 LCM

    The water was cold (77 degrees). I think 77 seems cold in a pool, but nice in ow.
    I like workouts in inclimate weather. You normally have no more than 1 other person in your lane. Usually only the hardcore nasti's show up.
    It makes you feel like a warrier!
    Categories
    Uncategorized
  6. 6/16 SCY 6:30pm

    by , June 16th, 2009 at 09:41 PM (FREEDom)
    A double today. I'm trying to do a couple of doubles for a few weeks. Plus some upcoming travel, so not sure when I'll get back in the water before Monday.

    Swam the regular evening masters workout. Beth coached (welcome back!). Swam with Eduardo and Lisa W, next to Tim and Liz.

    Water temp 86F. Ugh.

    Warm up
    400
    300
    200
    100
    Swam about 500, but my jaw was nice and loose. I can't swim and talk at the same time.

    4 x 100 on 1:35, working between the flags
    200 drill
    4 x 100 on 1:50 non-free. Swam back
    200 drill non-free. back

    8 x 50 on 1:05, 50 easy, 50 hard. went 27s
    200 kick no gear
    6 x 50 on 1:00, desc 1> 3, 4> 6, went 27s
    10 x 25 on :30 kick w/ fins
    30 sec rest
    10 x 25 on :25 kick w/ fins

    3 x 50 on :40, desc 1> 3 Got a foot cramp on #2. 29 on the last one.

    200 easy
    Categories
    Swim Workouts
  7. Tuesday, 6/16/09

    by , June 16th, 2009 at 06:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    300 swim free
    kick 3 x 100 w/fins w/15 sec. rest: last 25 fast, do these backstroke:
    (I did these with zoomers. Was coming in around 1:45 so did them on 2:00)
    2 x 75 on 1:40 alt. 50 drill/25 swim choice
    6 x 75 on 1:30 build to fast last 25
    (went around 1:03-1:05 on these)

    all free:
    200 swim on 3:30 (went 3:00)
    4x50 build on 1:00, desc. 1-4
    (from :45->:42)
    30 sec. rest
    50 fast off blocks 1:15
    (around :35)
    1:00 minute rest
    2 x 150 swim on 2:45
    (both 2:15±)
    4 x 50 build on 1:00 desc. 1-4
    (from :45->:42)
    :30 sec. rest
    2 x 25 on :40 fast: #1 off blocks
    (1st one under :15, second just over :16)
    1:00 minute rest
    200 swim on 3:30 (3:04)
    4 x 50 build on 1:00 desc. 1-4
    (from :44->:41)
    1:00 minute rest
    50 fast off blocks (about :34)

    150 swim down
    --
    2800m
    Categories
    Uncategorized
  8. Tuesday, June 16

    by , June 16th, 2009 at 03:21 PM (The FAF AFAP Digest)
    Short swim amidst the chaos:

    SCY/Solo:

    Warm up:

    700 variety swim, kick, drill

    Main sets:

    20 x 25
    odds, shooter on back w/fins
    evens EZ

    50 EZ

    1 x 25 build + 25 EZ

    1 x 50 AFAP back w/fins, 25ish

    150 EZ

    3 x (25 AFAP free + 50 EZ)

    150 C/D

    Total: 1875

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

    Felt like crap in the water. I guess that's to be expected. Still hoping not to get mono, though I have a sore throat.

    Why when I'm resting for a meet is the rest of my life always crazy? I am looking forward to sleeping in Friday and Saturday though.
    Categories
    Swim Workouts
  9. Been gone sailin'

    First time to charter a 32 foot Catalina in the Palmico Sound for a week. I was all set to do alot of swimming when jellyfish with two foot long tentacles had invaded the place. Found out the hard way and got stung first day in the water in the first few minutes. Finally, after all week on Saturday I get in the water as no sightings of the beasts except one or two that morning. I followed behind the boat for a little over an hour anywhere between .6 -1.8 knots. Just after I got out my brothers and sister dophins approached the boat and swam along with us. What a joy!
    The trip was not without its hot lulls and also wild hurricanes to bunker down in, plus lots of spinacker flyin. Got the boat up to 8 knots. I learn alot about navigation. Rugged, but fun trip.

    Hope to get back on track of getting faster....
    Today I swam in the outdoor summer pool just down the street. I can walk there and that is so tempting rather than having to go downtown.
    I like having a variety of choices...but must stick to goals when in the water no matter where:

    Swim four times a week
    At least 3000 which I did not do today.
    Ande's speed drills at least three times a week and get timed on the 25 and 50 at the end of each week.

    500 yards free
    200 IM
    12 x 25 as fast as I could
    250 kicks
    250 drills
    200 breaststrke
    200 backstroke
    100 cool down
    not such a hard 2000 yards...the next workout I do must work harder. I did concentrate on form however, and felt kind of speedy in a glidish sort of way.
    Categories
    Uncategorized
  10. Sarasota Y Sharks Masters 5:30 Workout - 6/17/09 - SCY/LCM

    by , June 16th, 2009 at 02:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM

    WARM UP:
    4 X 150 50 free/50 stroke/50 free 3:00
    4 X 50 kick 1:30
    3 X 100 free 1:45
    4 X 50 kick 1:30
    3 X 100 stroke 2:30
    4 X 50 kick 1:30

    SCY

    2 X 100 stroke 2:00
    4 X 50 stroke descend 1-4 1:15
    Swim the set 3 times.
    Short break between each round.
    IM'ers: 1 round each, fly, back, breast.

    1 X 25 :30
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Swim the set 4 times, choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    12 X 25 :40
    Sprint 20 yards, no breath.

    WARM DOWN: 4 X 50 easy 1:00

    4500 Y/M
    Categories
    Swim Workouts
  11. Early morning LCM & Weights

    by , June 16th, 2009 at 12:57 PM (Swim like an Orca, but faster !)
    Lambic Aquatic Center - Folsom, CA
    Folsom Marlins Masters -
    forgot the coachs name (sorry)
    LCM
    Warm up
    4x200 50fast/50 ez
    4x50 K 25 fast/50 ez

    Main
    2 x
    4x100 IM switch (50 Fly/50 Back, BK/BR, BR/Free, Free Fly)
    1x400 IM (fly gave out after 75m, switched to 2-2-2 drill)
    4x50 IM order (Fly first round, Drill second)
    1x200 IM (Fly first round, drill second)

    200 cool down

    3600 M

    We were about 6 mixed in our lane. I was number 3 in the intermediate lane, we didn't get intervals, however we didn't stop for more than 5 seconds ! We took a little break after the second 400 IM, which we unanimously agreed to a 400 pull. I was surprised that my 2-2-2 fly drill was able to keep up, this was the first time I did a 50m fly without a wall. What prevented me from completing a 100M fly was just plain running out of air, Ive got to work on breathing rhythm, I was too sporatic, so I found out that recklous breathing during the fly will catch up.

    Lords Gym -
    Did my usual sets without the initial warmup.

    way tired
    Categories
    Uncategorized
  12. Tue Jun 16th, 2009

    by , June 16th, 2009 at 10:47 AM (Ande's Swimming Blog)
    Tue Jun 16th, 2009

    What do I need to do to swim faster?

    + Keep training hard,
    + Lose weight, (5, 10, 15, 20 or 25 pounds)
    (215)
    + 6 beat kick in practice,
    + improve flutter kicking speed,
    + SDK off walls,
    + improve breastroke.
    + split races right, split work out swims right
    + finish strong,
    + embrace Tip 165 [ame="http://www.usms.org/forums/showpost.php?p=73330&postcount=601"]Build a Better Boat[/ame]
    What else?


    TODAYS SWIM PRACTICE

    LCM
    6:30 - 8:00
    Whitney Coached
    TSC main pool
    swam with Tyler, Todd, Marcio, Nate, Larry, & UT swimmer Daniel Nyaradi
    Left home late, Dove in at 6:45

    Warm Up LCM
    missed it

    Main SET

    assigned: 4 x 400 fr on 6:00 desc
    did: this was my warm up
    350 easy,
    350 easy,
    moved lanes
    200
    400 fr 80%ish went under 5:00

    100 easy

    assigned: 4 x 300 fr pull on 4:00 desc
    did: 4 x 300 fr swim, went 4th in my lane 5 behind Todd,
    got more rest than I expected
    went: 3:45ish, 3:40, 3:35ish & 3:25 on #4

    100 easy


    NEXT MEET

    USMS South Central Zone Long Course Championship Meet
    Fri July 18 - 19 2009
    Woodlands, TX
    Meet Entry Form
    32 Days away

    Friday July 17th Aerosmith is playing with ZZ Top at the
    Cynthia Woods Mitchell Pavillion in the Woodlands
    Tickets
    Categories
    Swim Workouts
  13. 6/16 LCM 5:30am

    by , June 16th, 2009 at 09:03 AM (FREEDom)
    Went ahead and swam the practice this morning I posted for tomorrow since I'll be traveling and need to get my pool time in.

    Swam solo. Water was 84+ again. We have chillers and aerators but don't seem to be using them. Or they're keeping the water warm for the swim lessons.

    Weight 181 lbs. not bad. was running around 187 a couple of weeks ago, so getting back to competition weight. Dragging an extra 5 lbs through the water for a 800 or 1500 adds up.

    Warm Up [1000/1000]
    200 swim
    200 pull
    200 kick
    200 drill
    200 choice/IM


    Set 1 [1500/2500]
    3 x {
    3 x 100 on 1:30 FAST
    2 x 100 on 2:00 moderate recovery – maintain form
    }
    Tried to hold 1:15s or better, but slowed to around 1:17s on some. Warm water, swimming solo, early morning,.. <insert additional excuse here>

    Set 2 [300/2800]
    300 choice/IM drill recovery


    Set 3 [1000/3800]
    20 x 50 on 1:00 STRONG
    IM order or choice
    I swam these as
    4 free w/ snorkel
    4 back
    4 free w/ snorkel
    4 back
    4 free swim


    Warm down [200/4000]
    200 easy

    Categories
    Swim Workouts
  14. Tuesday, 16 June 2009

    by , June 16th, 2009 at 08:01 AM (TJ's Blog of Slow Swimming!)
    12:00 to 13:00 at Röthelheimbad mit Hannah-Stockbauer-Halle (in Erlangen, Germany) (LCM) on my own.

    Warmup:
    600 free - alternate 100 swim/50 drill

    Main Set:
    4 x 50 fr build on 1:00 - :55s
    6 x 100 fr desc by 2s on 2:00 - 1:57, 1:54, 1:52, 1:52, 1:48, 1:47
    4 x 50 fr build - 6 beat K on 1:00
    2 x 50 fr all out on 1:00 - :47, :44
    1:00 Break
    2 x 100 – 50 fl/50 bk on 2:30
    2 x 100 – 50 bk/50 br on 2:30
    2 x 100 – 50 br/50 fl on 2:30

    Warmdown:
    200 easy free

    2500 meters

    Notes: This is the practice that I wrote for myself last week and could not finish it. Today, I finished it in a little less than 1 hour. Now I have to start changing it up a bit. And searching for a team to practice with! Backstroke goes on forever in a LC pool! But I can really concentrate for long(er) stretches of time on the things I need to work on.
    Categories
    Swim Workouts
  15. Tuesday 6/16 - A night of tossing and turning

    by , June 16th, 2009 at 07:39 AM (Mixing it up this year)
    I can just imagine how much stress my old coach Rick went through and I am glad he has found a better place but it was my loss, his and the kids he coaches gain.

    500 Free EZ
    500 Free kick w/fins

    1500 Free w/paddles & bouy for time 23:53 my times at the 400's were 6:30, 6:25, 6:20 then just whatever I had left (best competition time was 22:35).

    6x100 Back Drills w/fins #1,4 fashion model, 2,5 partial recovery, 3,6 underwater recovery
    400 Free kick w/fins

    500 Free EZ

    Total 4000 meters

    Updated November 26th, 2009 at 05:39 PM by Donna

    Categories
    Uncategorized
  16. mini taper for 5k swim?

    by , June 15th, 2009 at 11:26 PM (Swimming, Life, and Other Stuff!)
    I am cutting back a little this week. I've been working/swimming hard and decided to rest a bit for the 5k ow swim I am doing Saturday.
    I have been told you shouldn't taper for 5K races since there's no real speed involved. Is this true? What do you think.
    I feel like a person should take a light week if they're fatigued and achy. Maybe I should call it a "rest" not a "taper".

    I bought a kettle ball today! I like the exercises I did with it; I found them on the included dvd. I got a little nervous using the thing in the house; I was afraid one of my cats or the dog would accidently step in front of my and I would crack their head. I ended up going out on the pool deck and swinging away! I bet this would be a great activity for golfers.
    I have to teach 3 days of golf next week in summer school (woods, irons, and putting). I better go study since I'm not a linkswoman.
    Categories
    Uncategorized
  17. Monday with the 'sol

    by , June 15th, 2009 at 10:32 PM (Swim like an Orca, but faster !)
    Aquasol Masters Evening
    Coach Janine
    I got in a bit early, to hear that the water is cold, but dove in anyways.

    Warm 400 mixed
    8x75 FR on 1:00 (made 2 then went 1:15)
    (held 1:00)
    3x200 IM FR/BK/BR/FR on 3:30 (did 3:15)
    2x100 (by 25s) K (Fly on back/on side)
    Vertical kick 1:00
    10x50 FR Pace on 1:00, hold :35 (think I slipped 1 or 2 :36)
    200 w/d
    2500 SCY

    Nice workout for Monday
    Categories
    Swim Workouts
  18. Weights + Swim

    by , June 15th, 2009 at 10:12 PM (Elise's Fitness Fun)
    I burned a bunch of calories today, but didn't have time to eat as well as I would have liked. Son is at camp this week and I am ahead on my lecture notes for my class I am teaching, so I had lots of time this afternoon. I spent a good bit of it up at the Y working out. As a result, I didn't get the ideal lunch or mid-afternoon snack in that I should have gotten in. I just had my evening snack and have gone back and added up the number of calories I had today. Only had 1,850 calories. This was not intentional, but was just the way it worked out.

    First the weight room:

    One mile warm-up walk
    Bench press: 85 x 8, 90 x 6, 95 x 4
    Lat pull-downs: 130 x 8, 150 x 6, 160 x 4
    Military press: 50 x 8, 60 x 6, 70 x 4
    Triceps press: 30 x 8, 40 x 6, 50 x 4
    Alter. hammer curls: 2 sets of 15 x 10

    Core work:
    1 set of 30 push-ups
    25 crunches with Swiss ball
    15 push-ups
    50 good morning darlings
    5 push-ups
    100 bicycle crunches

    5 min. on stationary bike - maintain RPM over 100
    Hip adduction: 130 x 8, 150 x 6, 160 x 4
    Hip abduction: 120 x 8, 130 x 6, 140 x 4
    Seated leg raises: 2 sets of 20

    Swim workout:

    400 Reverse I.M. (one-arm on fly)

    10 x 100: broken at 50 with 5 seconds rest, negative split 50s, rest 20 seconds after each 100 (Did 5 free and 5 back.)

    10 x 50 kick on 1:00 - alternated 2 dolphin with 2 flutter kick

    2 x 200 pull - go faster on second 200 than first 200 - one minute rest between 200s

    4 x 125 I.M. on 15 seconds rest - double stroke in IMO

    2 x 250 drill or kick: worked kicking on side and hand entry in fly (Coach told me I was entering with my hands too close together and was still doing some S stuff on my underwater pull.)

    4 x 250 with 45 seconds rest between each - on numbers 1 an 4, swim lengths 1, 5, 9 full-stroke fly; on numbers 2 and 3, swim all free

    4 x 25 AFAP from a flat start - take an easy 25 between each fast 25 - did free, free, fly, back

    200 easy

    4700 SCY

    I was pretty tired after all of this, but still managed to walk the dog 2 miles.

    I'll probably be starving tomorrow. Looks like I was in serious negative energy balance today.

    Updated June 15th, 2009 at 10:35 PM by elise526

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    Uncategorized
  19. Early post 6/19 LCM 5:30am

    by , June 15th, 2009 at 09:50 PM (FREEDom)
    Again, traveling, maybe I'll do this one if I get some time on the road.

    4/28 SCY Warm up [1000/1000]
    400
    300
    200
    100


    Transition set [600/1600]
    4 x 50 on 1:15 drill
    4x 50 on 1:15 kick
    4x 50 on 1:00 build


    Set 1 [1000/2600]
    2 x {
    6 x 50 on 1:15 desc 1 > 3, hold 4 – 6 at 200 pace
    2 x 100 on 1:45 – 2:00 cruise, hold perfect form
    may swim as free or choice... adjust accordingly
    }


    Set 2 [200/2800]
    4 x 50 on 1:15 drill/recovery


    Set 3 [700/3500]
    2 x {
    3 x 100 on 2:15, desc 1 > 3 to 200 pace
    1 x easy 50
    }


    Warm down [200/3700]
    200 easy

    Categories
    Swim Workouts
  20. Early post 6/17 LCM 5:30am

    by , June 15th, 2009 at 09:49 PM (FREEDom)
    I'll be traveling Wed - Sun, so not sure when I'll get in the water. I hope to swim some on the road, but only if work cooperates.

    Here's some workout suggestions for Wed.

    4/28 SCY Warm Up [1000/1000]
    200 swim
    200 pull
    200 kick
    200 drill
    200 choice/IM


    Set 1 [1500/2500]
    3 x {
    3 x 100 on 1:30 FAST
    2 x 100 on 2:00 moderate recovery – maintain form
    }


    Set 2 [300/2800]
    300 choice/IM drill recovery


    Set 3 [1000/3800]
    20 x 50 on 1:00 STRONG
    IM order or choice


    Warm down [200/4000]
    200 easy



    Categories
    Swim Workouts