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  1. Friday 1/11/13

    Friday 1/11

    AM and PM SCY

    AM swim:

    500 swim (300 FR/200 I.M. drill)

    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S.

    Circuit (1x):

    5x50 @ 1:10 on power tower, 25 @ 100 tempo/25 EZ

    4x100 @ 1:30 pull w/ buoy + paddles + parachute RED HR

    3x (did FL/FR/BR by round)
    2x25 @ :25 FAST breakouts
    1x50 @ 1:10 FAST (27.1, 25.0, 31.8)

    10x25 @ :35 under H2O kick w/ fins

    After that we finished with:
    2x50 @ 1:15 swim w/ fins FAST
    (did 1 FL, 20.8, 1 FR, 21.1)

    100 EZ

    Total: 2300

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    8x125 @ 2:00 50 drill/50 build/25 FAST

    12x50
    2 @ :40
    1 @ :35

    8x25 @ :30 2 working on fast breakouts/1 build up to fast/1 FAST

    100 EZ

    11x (FL, BK, BR, FR, FL, BK, FR, BR, I.M., FR, BR...RDs 4, 7, and 10 the STRK HAD to be FR)
    50 @ :50 FAST FR from dive
    75 @ 1:10 FAST STRK from push
    75 @ 2:00 EZ

    The set as written was 10x, but we were given the option to "make up for" a bad round by doing an extra round. My second FL round was not so good so I did an extra set. Results:
    24.9/45.1
    25.7/52.0
    25.5/50.4
    25.9/41.6
    26.0/48.0 (was going second and ate massive wake off the first turn)
    26.1/52.0
    25.8/42.6
    25.5/50.0
    26.8/47.9
    25.5/42.0
    25.1/49.4

    100 EZ

    Total: 5200

    This was the first time in a long while where I can honestly say I left everything in the pool. I barely had the energy to exit the pool at the end of practice. It was encouraging that (a) I was able to feel like I was swimming at top speed while hurting from swimming/dryland this week and (b) that my top speed breaststroke feels like it is starting to take shape. Great news considering how only 4 weeks ago I had a strained groin (again). Taking a much needed rest from all forms of exercise tomorrow.
    Categories
    Swim Workouts
  2. Friday, Jan 11 - Getting Some Yards In

    Took Nyquil Wednesday and Thursday night and Dayquil all day Thursday and Friday - trying to feel ok and not get sick. Doing pretty good. Got to the pool this morning - as to make sure I don't fall too far behind my distance pace, as well as getting ready for Auburn in February. Not at full speed, but feeling pretty good.

    The main group - Dave, Dave, Peter, Roger, and Danny, along with Andrei and Meredith - were there. But, Keith and I shared a lane and he wanted to do more distance, so we did our own thing. I did a little more breast than usual. My knee will only take so much. But, even with the small amount of breast I have done, my really slow speed has improved to just slow. I also had a little better speed in all my strokes compared to the last week.

    2x500 Free on 7:30 (7:00, 6:50)
    100 Free
    2x50 Back/Breast
    5x200 Free on 3:00 (2:43, :44, :38, :38, :38)
    3x50 Back/Breast/Back
    5x100 on 1:30 (1:15, :17, :16, :17, :17)
    2x50 Breast/Back
    200 Kick
    5x100 on 1:30 (1:18 - 1:20)
    100 Kick
    8x25 Fly/Back w/fins on :30
    50 Kick
    3x200 Back w/paddles on 3:00
    3x200 Free w/paddles on 3:00
    100 Kick
    2x50 Breast
    2x50 Back
    500 Free w/paddles (6:53)

    6000 yards
    115 minutes
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  3. Week 14 - rough Friday

    by , January 11th, 2013 at 08:54 PM (After a long rest)
    All around sluggishness today. I am still stiff from weights on Tuesday and have been fighting something all week. Today I just never felt good.

    Warm up
    400 free
    6x50 catchup and finger drag drill by 25
    2x500 on 6 min. First one swim, second breathing every 5 on odd and 7 on even
    6x100 kick on 1.40

    Main set

    3x(3x75 on 1.05, fast easy fast by 25, 2x50 on 1 min second length no breather from turn, 1x25 AFAP on 35)
    2x(4x25 under water with flippers on 30, 50 all out with flippers on 30). I went 23s on the 50s
    2x(75 AFAP from deck on 1 min, 2x50 on 35).

    Warm down

    100 easy

    Total 4100

    Despite feeling all around crappy I felt like we did some good quality sets today. My daughter competes on Sunday and we will go for a swim tomorrow so it should be a good weekend.

    Updated January 11th, 2013 at 09:13 PM by StewartACarroll

    Categories
    Swim Workouts
  4. Friday, January 11, 2013

    by , January 11th, 2013 at 05:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 73, pool at 80, 100% water clarity.
    Sunny with humidity at 69%

    Warm Up
    200 FR DPS
    200 FR DPS w/paddles
    2(2x50 on 1:00, 100 on 2:00) FR Steady

    • Did 37-37-1:15-35-35-1:11


    *Set 1*
    2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins

    1. 32, 31, 31, 30, 32, 31, 30, 30
    2. 32, 31, 30, 29, 32, 30, 30, 29

    400 BK


    SCY @FGCU Diving Pool, temp 78/100% clear

    *Set 2*
    1x1000 FR as 100 Steady/100 Strong, desc 1-5

    • Splits: 1:07, 1:06, 1:06, 1:05, 1:05

    400 FR/D Kick

    *Set 3*
    10x50 FR on 1:00, Desc 1-5,6-10

    • 30, 29, 29, 28, 27, 30, 29, 28, 28, 27

    EZ 100 FR DPS

    *Set 4*
    2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel

    • 5:48, 5:36


    EZ 200 BR Kick

    *Set 5*
    8x100 Free Strong on 2:00 as
    1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5)

    • 1-4) 56, 56, 55, 54
    • 5-8) 1:00, 59, 58, 58


    Warm Down
    300 FR DPS

    Comments:
    It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend.

    Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress.

    Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100.

    Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking.

    Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on.

    Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.

    Updated January 11th, 2013 at 06:14 PM by fdtotten

    Categories
    Swim Workouts
  5. Preamble to a Catalog of Woe

    by , January 11th, 2013 at 05:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
  6. 1\11\13

    by , January 11th, 2013 at 04:36 PM (Blog)
    SCM at club (5:00) 1850M
    Warmup

    • 20 x 15M free turn drill (at 7.5M section of pool) @ 0:30
    • push-off, 2 strokes, turn, and efficiently coast streamlined back
    • hypoxic


    Set I

    • 30 x 15M free turn drill @ 0:20
    • same as warmup set


    Set II

    • 20 x 15M free turn drill @ 0:30
    • same as above but focused on form
    • one in particular, stopping hands dead in water so they're prepositioned for push.


    Set III

    • 10 x 15M free turn drill with 3 - 5 seconds rest
    • just enough rest for a few breaths
    • 2:25
    • benchmark to improve upon

    Set IV

    • 20 x 25 flutter kick with board with 0:05 rest
    • start fast and taper to wall on each


    • 6 x 25 kick with board with 0:05 rest
    • 1st half - fast flutter, 2nd half - either frog or dolphin

    Weights at work gym
    Squats on guided rack

    • 7 reps each for 135, 155, 185, 225, 245 lbs


    Lat pulldown

    • used straps around upper arms
    • 3 x 8


    Tricep cable pushdowns

    Handstand

    • 3 sets (1:00, 0:30, 0:30)

    Only oen in the pool for first 30 minutes, I was able to work on turns again doing my favorite turn drill.

    Tendons in forearms cannot handle any weight resistance activity involving lats that require gripping with hands. Had to use straps even though range of movement less.
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  7. 01.11.13 - Friday workout

    by , January 11th, 2013 at 12:51 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey, Meredith and Danny. Everyone contributed ideas to each set.

    600 Warm up

    16 x 50 - 1:00 down no breath, back easy

    1200 Timed. I did open turns on the 250s trying to hold a 1:12 pace (keep clock on top). Went 2:55 on first one trying to chase Meredith. After that, it was 3:05, 3:05 and 3:05 for 12:10 at the 1000. Went 2:24 on the last 200 for a 14:34 total. That's a little under a 1:13 pace which isn't too bad considering I swam 1:11s in my last 1650 at a meet. I still could do better and chasing Meredith hurt badly. I prefer to start easy and build my speed.
    100 Easy

    10 x 100 - 2:00
    * Odds hard stroke (stared w/ fly, ended up doing IM 1:23, 1:19, 1:16, 1:14, 1:14)
    * Evens easy free
    50 Easy

    14 x 25 - Various stuff - breath control, sprint, etc.

    3 Rounds of:
    * 100 kick (no breaststroke)
    * 100 Backstroke
    * 100 kick (no breaststroke)

    6 x 50 Kick w/ Fins - 1:00

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. Fast Friday (Fried) Jan 11, 2013

    by , January 11th, 2013 at 10:51 AM (Ande's Swimming Blog)
    Fast Friday Fried Jan 11, 2013

    swam a double yesterday, went to bed after midnight last night &
    definitely felt it today did not feel too snappy

    Added a countdown for days till my next meet, we're 83 days away
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in around 6:04ish ish
    SCY UT Swim Center main pool
    Swam in my own lane during the main set
    beside David, Mike, Chris, Marcio, Ned, Larry, Jim, Todd, Tyler, & Bess

    Warm up
    went around 650

    Main Set

    500 FR for time
    went around 5:30

    200 easy

    5 x 100 FR on 2:00
    held 1:02's

    200 easy

    assigned: 200 stroke of choice FAST for time
    did 150 k with a board, went around 2:00

    200 easy

    4 x 50 FAST, flutter K with a board on 1:00
    went 33, 35, 36, 34

    200 easy

    100 FL K with a board fast
    went 1:17

    200 easy

    4 x 25 SDK fast on :30
    went 14, 15, 16, 14

    200 easy

    (last thing was do a 100, 200 or 500 FAST for time again and try to be faster)
    I dove in thinking OK I'll try a 500, but was hurting pretty bad so I just did a 200

    50 easy


    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till

    Updated January 11th, 2013 at 11:42 AM by ande

    Categories
    Swim Workouts
  9. Friday, 01/11/13

    by , January 11th, 2013 at 10:34 AM (Workout Swimmer)
    It's going to be tough to make my GTD goal this year - no slacking will be permitted, as I apparently need to either do 5200 M three times a week, or 4200 M four times a week. Still, 1,000,000 M? A lofty goal, but hopefully I will be healthy all year & be able to say I did it!

    Felt stronger in practice this morning.

    600 back/free
    2 x 300 P w/20sec rest
    300 K
    15 x 100 on 1:30, 70-80-90% by groups of 5 - mostly held 1:26 on first 5, then 1:24's on middle 5, then the last five I was just dragging & frequently only getting 2-3 seconds rest. But I did finish, and w/out cheating even one 100.
    2 min rest
    100 sprint (1:15)
    200 easy
    20 x 50 on :55; 4 free, 4 stroke repeat, desc 1-4
    300 breast/ free
    Total: 4600 LCM
    Categories
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  10. A good day today

    by , January 11th, 2013 at 09:42 AM (Mixing it up this year)
    I had a good day today. Lost 2 pounds!!!! Still nursing my shoulders and tried to do an easy day.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Free w/one paddle & fin #1-5 rt paddle/lt zoomer #6-10 lt paddle/rt zoomer

    500 back kick w/zoomers drills alternate streamline kick, fashion model kick, and the dreaded arms perpendicular

    2x100@2:00 back went 1:48, 1:42
    100 back drils
    100 back fast went 1:36
    100 back EZ

    500 free w/snorkle every 3rd lap drill alternate accordian and torque drills

    Total 3000 yards
    Categories
    Swim Workouts
  11. Thurs, Jan. 10, 2013 7:00-9:00pm

    by , January 11th, 2013 at 02:14 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    800 Free
    400 Kick w/ board (25 EZ/25 Fast)
    8 x 100 Free Pull @ 1:40 (1:12s)
    (2000/2000)

    10 x 100 SDK w/ short fins @ 1:30
    I just cruised these with about 5 seconds rest
    (1000/3000)


    Main Set: 31+ HR/10 sec. EN3 type work

    3 Rounds of 5 x 100 @ 2:30
    • Round 1: Stroke (did Fly, which alternated with Free every other) - could barely go 1:07s...very wavy
    • Round 2: Another Stroke (did Back) 1:12/:13s
    • Round 3: Free (held 1:01/1:02s)


    200 EZ
    (1700/4700)

    16 x 25 Sprint w/ fins @ 1:00 (I did w/out fins and all Free)
    (400/5100)

    500 EZ swim

    --------------------------------
    5600 Yards