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  1. Thursday 1/17/13

    Thursday 1/17

    AM Crossfit + SCY and PM SCY

    Crossfit:

    Warm-up:
    ladder drills
    4x :20 on/:10 off for the following:
    sit-ups
    lunges
    line jumps
    mountain climbers
    plank

    Strength W.O.D.
    Deadlift:
    5 @ 80
    5 @ 100
    5 @ 120
    3 @ 140
    3 @ 160
    max @ 180 (I did 15...go until you can't lift or form breaks down, for me it was the latter)

    W.O.D.
    for time:
    3x
    12 med ball push-ups (20 lb ball)
    24 kettle bell swings (53 lb kettle bell)
    6 toes to bar

    Final time: 4:16

    AM swim:

    200 FR
    100 BR kick
    200 FR
    100 scull

    6x50 @ 1:00 25 drill/25 DPS (alternated fingertip drag/B&A drill)
    4x50 @ 1:05 V.S. FR kick w/ board

    100 EZ

    Total: 1200

    PM swim:

    500 swim (200 FR/50 BK)
    10x100 (did FL/FR/BK/FR/BR in sets of 2)
    1 @ 1:40 k/dr
    1 @ 1:30 dr/sw

    3x100 @ 1:50 FR kick AE
    3x300 @ 3:30 RED HR (3:09, 3:11, 3:14)
    3x100 @ 1:40 FR kick AE
    3x200 @ 2:15 D1-3 (2:12, 2:09, 2:07)
    3x100 @ 1:30 FR kick AE
    3x100 @ 1:05 BLUE HR (:58, 1:00, 1:02)

    8x50 @ 1:00 V.S. FR

    4x
    100 dive FAST (54.3, 54.2, 53.3, 54.2)
    100 EZ (done after all 4 heats had finished their 100, one heat at a time)

    4x100 @ 1:40 scull/sw/dr/sw

    Total: 5800
    Categories
    Swim Workouts
  2. Week 15 - late on Thursday

    by , January 17th, 2013 at 09:24 PM (After a long rest)
    Work has been very hectic since I got back from my vacation over Christmas and new year. Today I had Brazilian and Irish visitors, in the office and never left until almost 6pm. My wife insisted I ate dinner with my kids and parents, which turned out to be fun since the kids were feeling better. I got to the pool at 7.15 and only swam for 30 mins so it was more of a stretch swim, which felt good.

    400 swim
    400 drill
    400 pull
    4x25 fastish
    400 back and free by 25
    400 free

    Total 2100
    Categories
    Swim Workouts
  3. Thursday, Jan. 17

    by , January 17th, 2013 at 07:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    12 x 25 shooters w/fins @ :40-:45
    -- 4 belly, 4 back, 4 right side
    50 EZ
    4 x 50 burst + cruise @ 1:15, fast hands breast
    50 EZ
    8 x 25 burst + cruise @ 1:00, flip mimic drill
    125 EZ
    2 x (25 AFAP back from blocks + 75 EZ)
    125 smooth DPS free

    Total: 1850


    +++++++++++++++++++++++++++++++++++++++++

    My eyes feel much better today. Just did an easy speed workout. I am certainly now feeling recovered from my first month of hard training after some involuntary time out of the water and easy workouts.

    I really like my "flip mimic drill." I may inflict this one on my HIT followers. Today, I did 15 fast kicks. Starting on my back, rotating to the side and then onto the belly -- just like a free flip turn. Side SDKs may be a new project for me.

    The meet is now up to 148 swimmers. Seems like a lot for a MD series meet. Only a couple PV swimmers though. Not too much time between 100 fly and 50 free ...

    USS is going to include the stroke 50s at World Trials. http://swimswam.com/usa-swimming-to-...worlds-trials/ Maybe one day someone in the US will actually train like a sprinter. http://www.swimmingscience.net/2011/...sprinters.html

    Updated January 17th, 2013 at 08:54 PM by The Fortress

    Categories
    Swim Workouts
  4. 1|17|13 (and 1|16|13)

    by , January 17th, 2013 at 05:42 PM (Blog)
    Recovery (1|16|13)

    Lower body toastedfrom plyos 48 hours prior. Beautifulsunny day, went for a slow run at lunch time to circulate the built up plyotoxins. Everystep felt lethargic and painful must be a good sign.

    1.58 mile run
    - 15:00
    - HR about 115

    Yoga poses/stretching
    - about 30 minutes

    SCM at club (1|17|13)

    Warmup
    20 x 25 @ 0:30 free


    Set I
    7 x 50 @ 2:00FR/BK
    - dive from side,form, easy sprint to wall (17s), take a few breaths then backstroke drill back
    - backstroke was either short axis or one arm drill

    Set II
    10 x 15 @ 0:20 turndrill

    Set III
    10 x 25 @ 1:00 flutterkick with snorkel, without board
    - build to peak effort midway and throttle back (to avoidlactate induced muscle failure)
    - first was 23, the rest were 26s

    Left shoulder feltmuch better. Need to be more carefulnext time.

    State SCY meet coming up in several weeks though I havenot been in a SCY pool for at least 6 months. Need to find one and go through the movements (block, breakout, turn).

    Will probably do some yoga tonight
    Categories
    Uncategorized
  5. Thu Jan 17th, 2013 LCM Freestyle

    by , January 17th, 2013 at 03:14 PM (Ande's Swimming Blog)
    Wed Jan 16th, 2013 LCM IM Day

    days till my next meet
    Days Till

    Whitney Coached
    6:30 - 8:00 dove in 1st
    LCM UT Swim Center main pool
    Swam with Tyler, Todd, Chris, Korey, & David

    Warm up
    went around 800

    Main Set

    16 x 100 FR odds on 1:25 evens on 1:20

    assigned 500 FR
    did 400 K

    8 x 100 fr odds on 1:25 evens on 1:15 made em

    500 K

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/2013

    by , January 17th, 2013 at 12:06 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    4 X 100 1:40 1:30
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    3 X 50 @85/90% 1:15
    1 X 100 easy 2:00
    Four rounds, choice.

    1 X 400 IM 7:00
    1 X 400 free 6:00
    1 X 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free -

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  7. 01.17.13 - Thursday workout

    by , January 17th, 2013 at 09:38 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Aundrey and Roger. Roger's wife sent blueberry muffins for post-practice consumption. Yum!

    SCY

    600 Warm up
    4 x 100 - 2:00
    * odds IM drill
    * evens kick
    4 x 50 - 1:00 descend to 200 pace
    50 Easy


    5 x 100 kick w/fins - 2:00
    #1 alternate 25 fast, 25 Easy
    #2 alternate 25 Easy, 25 fast
    #3 25 shooter/25 Easy kick on back/50 fast @ 100 pace
    #2 alternate 25 Easy, 25 fast
    #1 alternate 25 fast, 25 Easy
    100 Easy


    1 x 50 AFAP (Br - :37)
    150 EZ


    3 Rounds of
    * 3 x 100 IM focus - 2:00
    * Round 1 - smooth, perfect turns
    ** 75 fly/25 back
    ** 75 back/25 breast
    ** 75 breast/25 free
    * Round 2 - 200 pace
    ** 50 fly + :10 rest + 50 back
    ** 50 back + :10 rest + 50 breast
    ** 50 breast + :10 rest + 50 freee
    * Round 3
    ** 25 AFAP fly + :15 rest + 75 smooth free
    ** 25 AFAP back + :15 rest + 75 smooth free
    ** 25 AFAP breast + :15 rest + 75 smooth free
    150 Easy


    10 x 25 - :45 w/ankle straps <- I really dislike these things

    5 x 200 IM - 3:00, 2:55, 2:50, 2:45, 2:40

    8 x 25 IM Order - :30
    6 x 50 Kick - 1:00
    1:00 Rest
    6 x 50 Kick w/ fins - 1:00 (mixed in some shooters)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  8. Sluggish but did have a few good swims

    by , January 17th, 2013 at 08:04 AM (Mixing it up this year)
    Overall I still feel sluggish. My foam roller is my life saver and has been helping to resolve the shoulder issues. Now I am on to the nutrition part. I need to loose about 25 pounds and am trying to get serious about it. I realize my strength may not be there during the rest of this winter season. If I can get rid of this weight then I can get back some of my speed.

    So I sacrifice caleries and put in all kinds of workouts.

    500 free every 4th lap back
    500 free kick w/zoomers

    5x100@1:30 w/paddles as 50 free/50 back went 1:24, 1:27, 1:27, 1:27, 1:29

    8x25@:45 fly w/kickboard as a bouy
    200 fly kick on back w/monofin
    8x25@:45 FAST fly w/monofin held :15

    500 free w/snorkle alternate 100 swim/100 catchup drill at the hips

    Total 2600 yards
    Categories
    Swim Workouts
  9. Wed, Jan. 16, 2013 7:00-9:00pm

    by , January 17th, 2013 at 12:58 AM (Fast Food Makes for Fast Swimming!)
    This ended up being a heavy on the kicking, light on the arms day, which was nice for a change. Basically a recovery day...though the intervals don't exactly show it. My body just doesn't fatigue nearly as bad by doing kicking only.

    Warmup:

    600 (25 Free/25 V-Sit/25 8-3-8 Free Drill/25 V-Sit)
    (600/600)

    400 Flutter Kick w/ fins (I did no fins)
    4 x 100 SDK w/ short fins @ 1:20
    300 Flutter Kick (no fins again for me)
    3 x 100 SDK w/ short fins @ 1:20/1:20/1:15
    200 Flutter Kick (no fins)
    2 x 100 SDK w/ short fins @ 1:15/1:10 (made 'em going 1:10s on both)
    100 Flutter Kick (no fins)
    1 x 100 SDK w/ long fins (borrowed from the YMCA's supply) @ 1:05 (went :57)
    (2000/2600)

    5 x 100 Free Pull @ 2:00 focus on roll/stretch/3 stroke breathing (was 1:12s w/ 11 SPL)
    (500/3100)

    400 IM Kick w/ board
    4 x 50 Flutter Kick w/ board @ :55 (:48s)
    300 Breast Kick w/ board
    3 x 50 Flutter Kick w/ board @ :50 (:47s)
    200 Streamline Back Kick
    2 x 50 Flutter Kick w/ board @ :45 (:42/:44)
    100 SDK on back
    1 x 50 Flutter Kick w/ board @ :40 (:38) only got beat by one 13 year old girl
    (1500/4600)

    300 Free Swim, 3 stroke breathing
    (300/4900)

    4 x 50 Sprint Free @ 1:30 (went :29/:28/:28/:26)
    (200/5100)

    300 EZ and out

    ---------------------------------
    5400 Yards (3500 was kick)

    Not bad for being mostly kicking today...but like I mentioned...I'm not really tired tonight.