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  1. Friday, 01/11/13

    by , January 11th, 2013 at 09:34 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
    Uncategorized
  2. A good day today

    by , January 11th, 2013 at 08:42 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
  3. Thurs, Jan. 10, 2013 7:00-9:00pm

    by , January 11th, 2013 at 01:14 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
  4. Thursday 01102013

    by , January 11th, 2013 at 12:07 AM (aztimm's training blog)
    had tentatively planned to swim a Chandler city pool this morning...woke up and ended up turning on my work computer. next thing I knew 3 hours went by...

    I did manage to sneak out for a spin on my bike during the day:
    spin to Ahwatukee 48.4 mi 02:33 19.0mph pace

    actually this was a really good ride for me...anytime I'm near 19mph is great! only thing was...about a mile from home a Chandler city vehicle marked, "volunteer," nearly hit me at McQueen/Pecos (green light, I was going straight, he nearly turned right, into me) :/
    http://app.strava.com/activities/37074818

    I was more than a little annoyed with that incident. wouldn't have been as bad if the vehicle didn't stop, the guy rolled down the window, and told me, "get the f--- off the road." I was pretty pissed when I got home...should have called the city's community relations line, but I did an online complaint. we'll see if anything results from it.



    after I finished with work, I went over to the Chandler 24 Hour Fitness for a solo swim:

    800 w/u (got into a groove doing 75 free/25 breast)

    6 x 50 kick, board only--
    * odds free
    * evens breast

    4 x 50 breast @ 5 sec rest

    200 pull w/paddles + buoy

    4 x 50 breast w/fingertip paddles @ 5 sec rest

    2 x 100 kick w/fins + board @ 5 sec rest
    done 50 free/50 fly

    4 x 50 breast w/breaststroke fins @ 5 sec rest

    200 pull w/paddles + buoy

    4 x 50 breast w/breaststroke fins + fingertip paddles @ 5 sec rest

    2 x 100 kick w/fins + board @ 5 sec rest
    done 50 free/50 fly

    4 x 50 breast @ 5 sec rest, desc 1-4

    a 50 done easy 25 free/25 fly (no equipment)

    200 w/d

    TTL: 3150 yards

    the gym was surprisingly not busy. I keep expecting to see it flooded with all the Resolutionaries, but they haven't yet shown up.
    the pool was completely empty when I got there, so I took my usual favorite lane. again it got a little busy while I swam, with 3 others there at one point, but only 1 other guy was still there when I finished.

    this is about the same set as I did last week, only I broke all that breaststroke apart with some pull and kick. I think that worked well...rather than do easy free, doing something completely different was a great way to break it up. it felt really strange going from pulling free to pulling breast w/those fingertip paddles though. and the kick, well that was quite a change too.


    our weather people here are all freaking out over the upcoming cold snap. weather here is usually rather mundane, so anything creates lots of drama. I think we'll be ready for the cold, yet still hoping that it isn't as bad as they're predicting (low of 25 here for 3 nights).
    Categories
    Swim Workouts , Cycling
  5. Thursday 1/10/13

    Thursday 1/10

    AM Crossfit and PM SCY

    Crossfit:

    Warm-up:

    1:00 push-ups
    1:00 plank
    1:00 squats
    1:00 plank
    2:00 jump rope

    WOD:
    "Fight Gone Bad"

    3x
    1:00 box jumps (30 in. box)
    1:00 dead lift (135 lbs)
    1:00 kettle bell swings (55 lbs)
    1:00 burpees
    1:00 push-ups
    1:00 REST

    count reps and add up total...109 + 101 + 98 = 308 reps

    PM swim:

    1000 swim
    - 600 (150 swim/50 side kick)
    - 400 (150 I.M. no BR/50 BR kick)

    2x
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (under H2O recovery drill)
    6x25 @ :30 scull w/ buoy
    4x50 @ :50 drill (fingertip drag)
    3x100 @ 1:15 RED + kick out 12.5 yds off each wall (averaged 1:02s)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  6. Blah, blah Thursday

    by , January 10th, 2013 at 10:38 PM (Of Swimming Bondage)
    I've been burning the out-of-pool energy a little too high lately -- getting some professional neural fatigue (http://www.swimmingscience.net/2012/...-swimming.html, thanks to Fortress for the link) due to some work-induced shorter sleep nights -- and felt it today at Lifetime when I intended to squeeze in a 2,500 SCM workout. I felt crummy on my standard 1,500 warmup and so just finished up with:

    10 x 50: on 1:00, with long fins
    • #1 as 10 underwater SDKs on belly into easy freestyle swim on the first lap into 1 underwater SDK on back off the wall into easy streamlined backstroke kick
    • #2 as 9 underwater SDKs on belly into easy freestyle swim on the first lap into 2 underwater SDK on back off the wall into easy streamlined backstroke kick
    • Repeat pattern through #5 then
    • #6 as 5 underwater SDKs on back into easy streamlined backstroke kick on the first lap into 6 underwater SDKs on belly off the wall into freestyle swim
    • Repeat pattern through #10


    I then did 2 x 25 trying for perfect stroke freestyle breathing every two to my left side. Perfection was not attained.

    TOTAL: 2,050 SCM
    Tags: ltf-az
    Categories
    Swim Workouts
  7. Workout 01/10/13:

    by , January 10th, 2013 at 08:47 PM (Maple Syrup with a Side of Chlorine)
    Wow, first time I have done two days in a row all year!

    200 FR/200 back warmup

    4 x (with snorkel):
    - 50 kick with board on :05 SR
    - 100 strong FR with agility paddles on :10 SR

    1 x Noah's Ark with snorkel (went ~ 6:15)

    1 x 100 EZ, then
    1 x 400 IM (1:20, 2:45, 4:30, 5:45)

    10 x 50 on :50
    - odds: FR dolphin dives in the shallows
    - evens: Stroke (Medley Relay order), extra BK to finish (31.6)

    1 x 200 loosen and out
    (Solo/Rec/2600 yds/50 min)
    ---------------------------------

    It has been weird so far this year, the pool has not been inundated with New Year's Resolutionists. The past two have yielded super crowded lanes, so I am a little confused, but perfectly ok.

    After the swim today I mailed out a printer to my daughter at school, and went to a basketball game to cheer on my son. Their team is not the most coordinated, but they were able to tie the game against the local high school, where basketball is all the rage. (Funny, the varsity team is not doing great (0-8), but of course the local paper only covers them, not the swim team, where the girls are undefeated and the boys have only lost one meet). Well, Preston's team lost in OT 45-39, but he played a good game (his best effort so far this season), and was putting some of the moves that we work on during the Sunday night practices into the game.

    I'll most likely be dry through the weekend due to work, but have gotten within two miles of my GTD. I plan to catch up to my goal pace by the end of next week.
    Categories
    Swim Workouts
  8. 100s day

    by , January 10th, 2013 at 07:51 PM (Alex's swim journal)
    Today, the lunch-time (or just post-lunch) crowd was pretty light, so no need to share a lane. I did 3600 SCY in just under 80 minutes. I wanted to get in 4000, but decided on a 600-yard cool-down instead of 1000. Here's what I did:

    WARM-UP:
    400 swim on 7:30 (6:45 fr)
    4 x 100 fr on 1:50 (1:28-1:31)
    4 x 50 kick IM order
    2 mins rest

    MAIN SETS:
    10 x 100 fr/pull on 1:45 (1:22-1:30*)
    1-2 mins. rest
    10 x 100 IM/Stroke on 2:15**
    1:00 rest

    COOL-DOWN:
    8 x 50 on 1:00
    200 EZ fr (3:17)

    Notes:
    *On this set of 10 x 100 I alternated free and pull w/ buoy; the free 100s came in like clockwork at 1:24, with the exception of the second (1:28) and the last (1:22); the pull 100s came in 1:28-1:30 (no paddles) and felt like recovery swims. I focused the last eight reps or so on my hip rotation and/or keeping a higher tempo.

    **After the best set of 100s fr I'd had in a long time (perhaps ever, given the interval), I thought the stroke and IM 100s were going to be tough; in fact, after doing 100 IM on 2:15 I felt like cutting it short, but I gutted it out, I kept telling myself... "one more 100 then that's it" and eventually I was saying, "hardly any fly left, what's the big deal? Just do it!" Here's how I split up those 100s, working on 100IM, and 100-yard segments of 200 and 400 IM: 100 IM, 100 fly/bk, 100 br/fr, 100 fly***, 100 fly/bk, 100 bk, 100 bk/br, 100 br, 100 br/fr, 100 IM. I held my 2:15 interval easily enough, usually with a good 15-25 seconds rest. Fortunately, I had written this set down on my wrist so I could keep tabs of where I was between 100s otherwise I would have been thoroughly confused.

    ***I'm still not strong enough on fly to do 100 straight, so on that rep I came into the 50, took 5-7 secs rest, and then finished. I'm figuring out what to do with my hips to make the kick more effective on fly (consciously bringing my hips up when the shoulders go down, rather than just hoping everything will follow from my chest and shoulders)... that's encouraging. Once I was through that 100 fly, I felt like I might be able to get through the set ok (maybe a little worried about the breast sections); all in all I'm happy with the set, even with reduced rests (2:15 interval instead of 2:30) I was still swimming most of my segments within a couple of seconds of my seed times for this weekend's IM, BK, and BR events, which means my endurance on the strokes is getting better.
    Categories
    Uncategorized
  9. Thu Jan 10th, 2013 Double

    by , January 10th, 2013 at 03:51 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    I decided to come back for more at noon.

    Whitney Coached
    noon - 1:15 dove in around 12:20 ish
    SCY UT Swim Center main pool
    Swam beside Dale, Stacy, Mary, Kellie, Bob, & Chuck

    Warm up
    missed it

    Main Set

    20 x 50 on 1:30 best ave
    did 10 fr held 28's - 30's, 10 flutter K with a board held 34's - 36, went 32 on last one

    assigned 300 swim with 3 SDKs
    did 3 x 50

    20 x 25 on 1:00
    did 8 fly & 12 flutter kick with a board

    50 easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  10. Thursday, Jan. 10

    by , January 10th, 2013 at 03:49 PM (The FAF AFAP Digest)
    Drylands:

    RC/stability exercises, 20 min
    leg abductor, 120 x 3 x 8
    overhead squats w/bar, 45 x 2 x 10
    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 2 x 8
    cable twist w/yoga ball, 50 x 3 x 8 each side
    extreme angle iso squat, 4:00
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50

    20 minutes foam rolling & stretching


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

    Took it kind of easy today -- mostly core work and skipped the plyos. I found my ankle weights the other day, so need to start using those on my flutter kicks on the bosu. And, for the first time ever, I saw someone else at the gym doing an extreme angle iso squat. It was a trainer who says he does it for explosive strength. :-) I haven't done them for a bit, so it will take my shins awhile to get used to them again.

    There are some good musing about training and practices by Paul Yetter on this blog: http://createperformance.blogspot.com/. Some of his sets I thought Patrick might like. I saw one I might adapt for the HIT forum.

    Why recovery days should be easy: neural fatigue
    http://www.swimmingscience.net/2012/...-swimming.html

    Updated January 10th, 2013 at 03:59 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts
  11. Thursday, January 10, 2013

    by , January 10th, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 79, 100% water clarity.
    Sunny with humidity at 67%

    Warm up
    200 RIMO

    *Set 1*
    Descending IM Ladder
    1:00 rest between each, progressive effort 1-5

    1. 1200 IM as 4x300 IMO
    2. 1000 IM as 4x250 IMO
    3. 800 IM as 4x200 IMO
    4. 600 IM as 4x150 IMO
    5. 400 IM


    *Set 2*
    1000 FR Swim w/paddles, fins, snorkel
    500 steady, 500 stronger

    *Set 3*
    8x50 as 2x IMO on :30 rest;
    25 Sprint/25 EZ

    Warm down:
    200 EZ FR

    Comments:
    In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.

    Updated January 12th, 2013 at 02:47 PM by fdtotten

    Categories
    Swim Workouts
  12. 01.10.12 - Thursday workout... back at home

    by , January 10th, 2013 at 02:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in...

    SCY

    600 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    :20s break to put on paddles
    3 x 100 Pull - 1:15
    2 x 100 Pull - 1:10
    1 x 100 Pull - 1:05
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (made it!)
    1 x 100 - 1:25
    150 Easy

    8 x 50 Kick - 1:00
    8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy)
    8 x 25 - :40 odds no breath, evens easy

    100 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  13. Broken 1650 (1/9)

    by , January 10th, 2013 at 01:37 PM (Alex's swim journal)
    Couldn't get to the YMCA until 6PM yesterday and then circumstances conspired against me... lessons in almost all the lanes, water aerobics on the open swim side of the pool... it was crowded. I managed to get my own lane though for much of the workout, including a broken 1650:

    WARM-UP:
    400 swim (by 100s did fr, bk, br, fr)--on 8:00
    4 x 100 fr on 2:00 (1:28-1:31)
    4 x 50 (:40-:41)

    MAIN:
    Broken 1650 (:10 rest between swims):
    500, 400, 300, 200, 100, 50, 100 = 27:05 (swim time = 26:05)

    200 IM (3:32)
    300 IM (?)

    COOL-DOWN:
    300 swim (by 100s did bk, br, fr)
    4 x 50 on 1:00 fr

    3650 SCY in about 70 minutes.

    Notes: The 1650 time is down 18 seconds from the broken 1650 I did two months ago (27:23--26:23); the first 500 was in 7:50, my fastest (that I know of) 500 yet... going back through my notes I find that a year ago I did a 7:55 TT for the 500; so there is some improvement there (however slight), both in terms of speed and endurance. I should be able to break my seed time (7:45) with a start from the blocks and the prospect of not having to turn around and swim 400 hard after only :10 rest.

    I had originally intended to finish climbing the ladder back up with IMs after finishing the broken 1650 (i.e., 200IM, 300IM, 400IM, 500IM), as relaxed as possible, just trying to survive it. But after I finished the last 100 free of the 1650 and was getting ready to do the 200IM one of the lifeguards said I'd have to move over to make room for another class coming in at 7PM--I had time to do the 200IM with the lane to myself, but had to move over and share the lone lane reserved for lap swimming for the remainder of the workout. The 300 IM was dicey, I was trying not to run off lane-mates during my 75 fly (I hit the lane lines a lot, did a lot of gliding and was generally out of sync); 75 back, breast and free were ok. I decided at that point that I would drop the 100 fly off of the 400IM and just do a 300 swim IM order and close out the workout with a cool-down rather than fight the crowds.

    Getting ready to do the lunch-time swim now; will blog about that later (I'm thinking lots of 100s and 50s today for some reason). Meet this Sunday, don't want to overdo it this late in the week, but if I get in a hard workout today I can do recovery swims and drill tomorrow and Saturday.
    Categories
    Uncategorized
  14. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/2013

    by , January 10th, 2013 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 swim -

    1 X 300 IM 5:15
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1 fly, 2 back 3 breast on 1:10

    4 X 150 free 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  15. Thu Jan 10th, 2013

    by , January 10th, 2013 at 12:03 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    weighed 210 after practice
    thinking about doubling today and making the noon practice more sprint and kick

    Swam Tue & Wed

    Whitney Coached
    6:30 - 8:00 dove in around 6:40 ish
    UT men & women are away at Auburn & Georgia
    SCY UT Swim Center main pool
    Swam with Todd, Chris, & Marcio
    Beside Jim Sauer, Mike, Paul, David Alley, Gull, Larry, Ned, Brandon & Amy

    Warm up
    went around 4 - 500

    Main Set

    20 x 125 on 1:30 best ave
    held 1:22's made em all, took 5 sec extra rest when chris moved up from 4th to 1st in the lane, I was 3rd

    100 easy

    400 swim

    20 x 75 on 1:00
    held 46's & 7's

    100 easy

    6 x 25 no breath

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  16. 1\10\13 (1/9 and 1/10)

    by , January 10th, 2013 at 09:01 AM (Blog)
    SCM at club (1/9)

    Practiced turns and drills, cannot remember but distance was about 1500 total

    SCM at club (1/10)

    1900

    Warmup

    • 10 x 15M @ 0:20 practice turns at easy pace


    500 free Scull switch drill with snorkel

    6 x 50 @ 2:00 free/fly

    • Dive from side, concentrate on streamline, easy sprint, catch breath and fly back


    4 x 50 @ 2:00 free/(drill/free/back/breast)

    • Dive from side, concentrate on streamline, easy sprint, catch breath and () back


    300 easy with snorkel with 16 strokes per length

    23 x 15M @ 0:30 practice turns

    7 x 15M @ 0:20 practice turns
    This pool is about 7.5M wide. Found out this is an excellent opportunity to work on my, much needed to work on, turns. So it is a push-off under the single lane line, a few strokes then the final quick right stroke in to wall. Can only do this drill when pool is empty. Discovered the tip Ande mentioned earlier in a recent post (arm position at turns) was also a well needed suggestion in my case (Thanks!).

    The fly started to irritate my right shoulder, need to figure this out since it is a consistant resulting problem.

    Was totally tore up yesterday from the plyometrics on 1/8. It doesn't seem like it while it's being done (probably from starting with a solid strength training history), but I definately feel it the day after.

    Updated January 10th, 2013 at 09:12 AM by __steve__

    Categories
    Uncategorized
  17. Some good distance work today

    by , January 10th, 2013 at 07:49 AM (Mixing it up this year)
    Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

    Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

    500 free every 4th lap kick on back
    400 IM as fly drill, back pull, breast kick, free swim
    500 free kick w/zoomers every 3rd 25 moderately fast
    100 back

    33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
    50 back EZ
    100 Free

    Total 3300 yards
    Categories
    Swim Workouts
  18. Wed, Jan. 9, 2013 7:00-9:00pm

    by , January 10th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    1000 Free
    I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day.
    (1000/1000)

    Kick Set:
    (no fins)
    4 x 50 Kick w/ board @ 1:10
    4 x 50 Kick w/ board @ 1:00
    4 x 50 Kick w/ board @ :50
    no problems making these ones
    (with fins)
    4 x 50 SDK on back @ :55
    4 x 50 SDK on back @ :45
    4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.)
    (1200/2200)

    4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec."
    was holding 3:30-3:33s on these with a 24 HR
    (1200/3400)

    10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free)
    I hate fist drill
    (1000/4400)

    10 Rounds of:
    • 50 SDK on back w/ fins @ :45
    • 2 x 25 SDK underwater @ 1:00
    • I really "shut it down" on this set, and just trailed at the back of the lane

    (800/5400)

    Finish it up Fast:
    4 x 100 Free @ 1:10
    I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort.
    (400/5800)

    400 EZ cooldown

    ----------------------------------
    6200 Yards


    Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.
  19. Mon 0107 to Wed 01092012

    by , January 9th, 2013 at 10:29 PM (aztimm's training blog)
    Monday 0107:
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul coached solo

    missed w/u

    4 x 300:
    #1 75 swim/25 scull
    #2 kick
    #3 pull
    #4 IM

    10 x 50 @ :55

    4 x 200, same pattern as 300s

    8 x 50 @ 1:05
    --odds stroke (did breast)
    --evens free

    200 w/d

    TTL: 3100m


    I went to the gym Monday after work:
    Tmill: .87 miles, 8:32, 97 cal, avg 6.1 mph

    #2: 2.46 miles, 21 min, 282 cal, avg 7.0 mph

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 2 x (45 sec right, 45 sec left)
    Various plank, push-up (20), and stretches

    Pull-ups: 3 x 8 + 5 sec horiz legs

    was having some stomach issues... wanted to swim Tues morning, but didn't sleep well Mon night, so I slept in and skipped.


    Tues 0108
    snuck out during the day for a little spin:
    base miles spin 33.32 mi 01:47 18.7mph pace

    I'm really a cold weather wimp. Waited until after 10am, to start, and I was still a bit chilly riding when it was around 40F. Didn't have much time so just did one of my old favorites, over to the Sheraton Wild Horse Pass and back.
    That said, with lows expected in the mid-20s this weekend, I will probably give the Cassa Grande Century a pass. I don't have any cold weather gear...
    http://app.strava.com/activities/36777067

    went to the Toastmasters Leadership Institute Tues night (6-10pm), so no other workouts. and barely got up this morning...that 10pm end time, which meant home then in bed around 11pm, was much later than normal


    Wed 0109
    another trip to Mesa-Kino
    we were in the main pool (LCM)
    Paul & Laura coached, I was with Paul's group

    missed w/u (had a hard time getting moving)

    main 1 (no additional breaks):
    200 IM @ 3:30
    100 @ 1:40
    50 easy @ 1:00

    200 IM @ 3:30
    2 x 100 @ 1:40
    50 easy @ 1:00

    200 IM @ 3:30
    3 x 100 @ 1:40
    50 easy @ 1:00

    200 IM @ 3:30
    4 x 100 @ 1:40
    50 easy @ 1:00

    main 2 (after about a min break, again no additional rest), I wore paddles + buoy:
    easy 50 @ 1:00
    3 x 100 @ 1:30
    200 @ 3:00

    easy 50 @ 1:00
    2 x 100 @ 1:30
    200 @ 3:00

    easy 50 @ 1:00
    100 @ 1:30
    200 @ 3:00

    fast 50 kick on back (I did backstroke w/my paddles + buoy)

    200 w/d

    TTL: 3600m

    this workout was a real kick in the pants, especially after missing yesterday, being up late last night, and missing warm-up.
    I dove in a little late, not really knowing what the set was (I think he just gave it in pieces), figuring I'd catch up during a rest break...which never came. the only thing resembling IM I did was swimming a 50 breast as the 3rd 50 of the 200. actually for that whole set 1, I really didn't know what we were doing, and it was mostly just a long continuous swim for me. I can usually make 100s @ 1:40, but evidently not today.

    after that little break (at most a minute), Paul said to wear fins for set 2. my legs weren't feeling like being overworked (not that my shoulders were either), but the lesser of 2 evils seemed to be pulling. and I actually made all of the intervals with the paddles on.



    we're supposed to have near record cold temps this coming weekend. out where I live, we'll probably see lows around 25F. we took down the Christmas lights from the house...and put them right into the ficus trees in the backyard. they've helped before to keep them warm enough to prevent frost damage.
    I'm supposed to do a bike event Sunday (Casa Grande Century), starting from near home. but I have no cold weather biking gear, other than these base layer shirts. it was only $35, so I won't feel too bad sleeping in and skipping it (unless something changes).


    the first AZ LMSC meet of the year is in Tucson in a couple of weeks. I'm actually thinking of going to it. we may have a few people from my team. I didn't do any SCY meets last year, and barely did one the prior year (swam 2 events), and none for 8 years before that.
    I chatted with Paul after workout recently and asked if they'd have a SCY meet, and it doesn't sound like they will. I always try to do our team meets, so long as I'm in town and healthy. but it sounds like they always struggle to get enough people to show.
    Categories
    Swim Workouts , Running , Cycling
  20. Wednesday 1/9/13

    Wednesday 1/9

    AM and PM SCY

    AM swim:

    500 swim (100 FR/100 BK)

    2x
    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S. kick w/ board FR

    8x100 @ 1:40
    odd: swim w/ board between legs
    even: FAST kick w/ board (alternated FR/BR)

    100 EZ

    Total: 2200

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
    4x50 @ 1:00 V.S. kick w/ board FR
    6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
    4x25 @ :30 V.S. kick w/ board FR

    6x200 @ 2:30
    3 RED HR (2:07, 2:05, 2:06)
    3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

    1x
    3x50 @ :45 RED HR
    1x200 @ 3:00 FAST (2:01)
    3x50 @ :45 RED HR
    1x150 @ 3:00 FAST (1:31)
    3x50 @ :45 RED HR
    1x100 @ 2:00 FAST (:59)
    3x100 @ 1:45 A.R.

    300 EZ

    Total: 5000
    Categories
    Swim Workouts