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  1. Week 109 - Thursday

    by , October 30th, 2014 at 06:33 PM (After a long rest)
    My son played in the school orchestra last night and we were late home. He is playing the trumpet this year and he is actually quite good.

    I was tired when I woke up this morning and actually was woken by the alarm for the first time in a long time. Today was weights and a loosen up swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter
    3x(bench, leg extension, lunges, dips, bicep curls, pull ups) with 10,10,10 reps per round increasing weight by round

    Swim

    400 free with snorkel
    8x50 catchup on :45
    6x100 kick with fins on 1:30
    12x50 free with snorkel easy on :45

    I planned on going easier in the weight room today, but as usual I am my own worst enemy and I am hurting pretty bad. I lifted heavier today than Tuesday!!!
    Categories
    Swim Workouts
  2. Tues-Thur, Oct. 28-30

    by , October 30th, 2014 at 04:44 PM (The FAF AFAP Digest)
    Tuesday: Drylands:

    straight arm dips, 75 x 3 x 25
    good mornings, 85 x 4 x 5
    explosive leg extensions, 105 x 3 x 15
    hip abductor, 100 x 4 x 6
    flutter kick on bosu, 2 x 100
    russian twists on incline bench, 25 x 3 x 25
    kneeling ab crunches, 130 x 3 x 14
    deadlift, 70 x 4 x 6
    tricep press, 60 x 4 x 8
    bicep curls, 10 lb DBs x 3 x 15

    15 minutes on stairmaster
    15 minutes of stretching



    Wednesday: Swim/SCY/Solo @ Pitt

    Warmup:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    50 EZ

    20 x 25 backstroke w/fins @ 100 pace @ :40
    -- 11 high-12 low
    -- took 10 kicks & 3 strokes, so very little swimming

    200 EZ

    20 x 25 breast w/fins @ 100 pace @ :40
    -- 13 high-14 mid

    250 EZ

    20 x 25 kick w/fins @ 100 pace @ :40
    -- 11 high-12 flat
    -- started with dolphin, but my quads were too sore to hold 100 pace, so switched to free

    300 EZ

    Total: 3350



    Thursday: Swim/SCY/Solo @ Pitt

    Warm up:


    same as Wed

    Main Sets:

    6 x 25 burst SDK + cruise @ 1:00
    100 EZ

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    3 x (AFAP 50 kick w/fins, break :10 @ 25 + 100 EZ)
    -- 20-21 flat
    100 EZ

    3 rounds:

    2 x 100 backstroke kick @ 2:00
    1 x 50 breast kick on back @ 1:30

    100 EZ

    Total: 3150



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

    The legs are feeling pretty tired after the last four workouts. I'll probably need to do a recovery workout tomorrow. We're heading to NoVa to visit friends this weekend. Should be fun! With the time change Sat night, there's a chance I'll drop in on the Patriot Masters Sunday am practice.
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/31/2014

    by , October 30th, 2014 at 01:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We are in meet prep mode for our SCM meet Nov 8-9. I will be away this weekend so will post Friday and Monday workouts.

    FRIDAY
    SCY

    WARM UP:
    10 X 100
    5 on 1:40
    5 on 1:30

    1 X 200 kick 4:30
    1 x 50 swim 1:00
    8 x 25 sprint kick :45
    1 X 50 swim

    3 X 50 moderate 1:10
    1 x 100 @ 85/90%
    Choice. Four times through.

    8 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    1 x 500 swim or pull

    WARM DOWN: 4 X 50 easy

    3400Y

    MONDAY
    SCY

    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 300 kick

    10 X 100 2:15--choice
    #3-6-9 are fast. #10 is easy.

    8 x 25
    odd: build to race finish
    even: blocks--sprint 20

    1 X 400 pull or swim

    WARM DOWN: 4 X 50 easy

    3200Y
    Categories
    Swim Workouts
  4. Thu Oct 30th, 2014

    by , October 30th, 2014 at 11:04 AM (Ande's Swimming Blog)
    Thu Oct 30th, 2014 SCY

    Whitney Coached
    Diving well 6:30 to 8:00 dove in on time
    swam with Tyler, Alleycat, Leslie, & Korey

    Warm up
    6 rounds of
    100 FR on 1:20
    50 k on 1:00
    2 x 25 on 30

    Main Set

    3 rounds of
    5 x 200 on 2:30
    8 x 25 odds fast 1 breath evens easy

    Next Meets:

    Considering:
    Nov 8 - 9, 2014 - Short Course Meters
    WMST 2014 November Classic
    Shenandoah, TX
    http://www.usms.org/comp/event.php?MeetID=20141108WMS


    Very Likely
    Dec 6 - 7, 2014 - Short Course Meters
    Southern Masters Swimming Championship--Short Course Meters
    New Orleans, LA
    http://www.usms.org/comp/event.php?M...20141206smscmS
    Categories
    Swim Workouts
  5. 10/29/14

    In and out quickly tonight

    300 free
    300 alternate Back/Breast by 50
    200 kick
    100 scull alternate front/back by 25
    4 x 50 25 fist dr/25 fingertip drag
    4 x 75 catch up/swim/build

    400 @ 6:00 strong even pace
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 @ 7:30 strong even pace
    400 @ 6:40 breathe 3/5/7/9 by 25
    -stretch out swim
    100 @ 1:35 at 500 pace
    50 @ 60 at 200 pace
    500 fast

    2 x 50 off blocks
    -went free and Breast

    Hot tub for a warm down

    3600

    My pacing is slowly coming around. Key word ----> slowly
    Categories
    Uncategorized
  6. Oh my aching knee

    by , October 30th, 2014 at 07:25 AM (Mixing it up this year)
    In an effort to do an easy recovery day I did some breaststroke today. That left knee of mine took a while to loosen up.

    500 free
    500 free kick w/zoomers
    200 breast pull w/paddles & bouy
    200 breast kick w/br fins
    200 breast pull with a flutter kick
    200 accordian drill w/snorkle
    200 breast
    500 free in 7:33
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts