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  1. 10|1|13

    45 min of SCM

    7 x 25 on 1:00 fast WF

    7 X 50 on 2:00 12.5 fast/37.5 easy WF

    500 easy WFS

    Though I really wanted to attend, and have been training for, the RG Classic, I can't make it due to reasons beyond my control.
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  2. Tues/Wed. Oct. 1-2, 2013 at the Y

    by , October 2nd, 2013 at 05:37 PM (Fast Food Makes for Fast Swimming!)
    Tuesday 9:00-10:00

    Warmup:

    800 Free
    (800/800)

    Kick Set w/ LONG fins
    2 Rounds of:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :28 & :28)

    much easier this time. Shows the difference of speed and power with the long fins over the short fins. I still like the foot speed I can acheive with the short fins though.

    100 EZ
    (1100/1900)

    4 Rounds (1 round each stroke IMOrder)
    75 @ 1:10 Fly/Free I was ~:50 here, Back ~:55, Breast 1:03
    50 @ :50
    3 x 25 @ :30
    :30 rest between rounds
    (800/2700)

    3 x 200 Free Pull @ 2:30
    (600/3300)

    100 EZ

    -----------------
    3400 Yards

    -------------------------------------------------------

    Tuesday afternoon for work ended up going wayyyyyy late into the morning of Wednesday, as I worked from 2:30pm till 3:00am this morning. Good for the paycheck, and the beauty sleep. I didn't wake up till 11:00am when my wife called from work on her lunchbreak. Well, at least she got me up in time so I could still get my "morning workout".

    Wednesday 11:30am-12:45pm

    Warmup:

    repetition is sometimes better than long and continuous...
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    (1200/1200)

    4 x 125 Free Pull @ 1:45
    3 x 125 Free Pull @ 1:40
    2 x 125 Free Pull @ 1:35
    1 x 125 Free Pull @ 1:30 (went 1:26)
    50 EZ
    (1300/2500)
    My Y lap swim bud was there again with me, and he was racing/pacing me on these 125s. He'd wait for me to come by, and basically would sprint a 50 alongside me. It did make me pick it up to stay with him or ahead of him, but he was gassed after that 50 every time.

    5 x 100 @ 1:50 (50 Fly Fast, 50 Free EZ)
    That was enough of that...my shoulders were beat
    (500/3000)

    10 x 50 Flutter Kick w/ board @ 1:00

    ------------------------------
    3500 yards
  3. Workout 10/02/13: noon

    by , October 2nd, 2013 at 02:20 PM (Maple Syrup with a Side of Chlorine)
    Well, OW swim was scrubbed.
    Oh well, I really appreciate that Greg was up to paddling for me, even though he didn't have to

    So, I went to the Rec and did:
    200 Fr/200 Bk/200 IM drill/4 x 50 burst and cruise on 1:00

    4 x 200 on 2:40 pull with snorkel and agility paddles
    4 x 100 on 1:50 (odds = kick, evens = back)
    4 x 200 on 3:00 (1st 50 stroke, IMO by rep)

    200 float and out
    (Solo/Rec/300 yds/60 min)
    ----------------------------

    Made the first round of 200's, then started to feel less than wonderful and decided to get out even though I had an extra 15 minutes to play with.

    Looks like the tentative date for New England SCM champs at BU is 12/13-15, and I have to work. Will try to swap a weekend, but that will not be easy so close to Christmas.
    Categories
    Swim Workouts
  4. Wed Oct 2nd, 2013 SCY

    by , October 2nd, 2013 at 02:08 PM (Ande's Swimming Blog)
    Wed Oct 2nd, 2013 SCY

    Man I am a sucky blogger
    I've been swimming pretty consistently, 5 to 6x per week
    Was in Orlando Fri Sep 20 - Thu Sep 26
    Fri - Mon was vacation, Tue - Thu was a work conference at the Ritz
    During this time I only swam 3x, twice at typhoon lagoon and 1 time at the Ritz
    I did a pretty good job lifting. These conferences provide a lot of yummy food and snacks. I I gainged weight and am working it off.

    After getting back I swam with Longhorn:
    Fri, Sat, Mon, & Tue (double yesterday)
    Lifted Saturday and Tuesday

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Todd and Paul
    Beside Tyler, Jim, Gull, & Larry

    Warm up
    assigned 1200
    Did: around 600


    Main Set

    4 rounds (one each stroke) of
    200 swim
    rest 15 sec
    150 pull
    rest 15 - 20 sec
    100 kick
    rest 15 to 20 sec
    50 fast

    assigned 8 x 125 done 25 fr 100 IM fast on a different stroke on each repeat
    did the set but skipped a 50 in each repeat to rest up and go really fast on the fast

    did 10 x 25 in the last 10 min of practice
    25 easy on 1:00 25 fast SDK on :20

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
  5. Week 53 - Wednesday

    by , October 2nd, 2013 at 10:28 AM (After a long rest)
    Both my kids have a stomach bug that's been going around so I went and lifted on my own yesterday. I put a lot more effort into legs yesterday a d I felt it big time this morning. In fact as I write my hamstrings and thighs are still shaking.



    I did 10,8,6 reps per machine by circuit.


    3x(bench press, seated row hands inside, seated row hands outside, leg extension, leg press, leg curls per leg, inclined bench, military press)

    Todays workout also focused on legs which made for a fun workout. My legs are definitely shot.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40

    main set
    8x100 kick best average on 2mins
    100 easy
    4x200 IM on 2.40 aerobic
    100 easy
    10x100 free with over kick and no breathing inside yellow marker. On 1.30

    Total 4000scy

    i held 1.20-1.22 on the best average kicks. This was good but felt really bad. My legs burned the whole way. The IMs I was getting about 10 seconds rest. The 100s I focused on kicking and walls.
    Categories
    Swim Workouts
  6. Ah my own lane on a crowded day

    by , October 2nd, 2013 at 08:46 AM (Mixing it up this year)
    I love not sharing. Selfish me. Felt relatively strong and managed a good one today.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy held 1:22's comfortably
    500 kick w/snorkle odd 100's free, even 100's fly scull drill
    10x50@1:00 free held :43's long and loose use legs don't drag them
    8x50 from dive 15m sprints then easy free
    100 EZ

    Total 3500 yards
    Categories
    Swim Workouts
  7. 3K workout at the Y

    by , October 2nd, 2013 at 02:44 AM (Alex's swim journal)
    Today I got in a quick swim at the YMCA on the way into work and did some drills to work on the cross-over issue; then a set of fly, even some breast and back work. Here's what I did:

    Warm-up (1000):
    100 six-kick and switch (50 fr/50 bk)
    3 x thru:
    --200 pull w/ buoy (focus on wider hand entry)
    --100 six-kick and switch drill (as above)

    MS (1000/2000):
    4 x 50 fly on 1:00 (:48, :50, :51, :53)
    100 back recovery
    4 x 50 fly on 1:00 (:50, :51, :51, :53)
    100 back recovery
    4 x 50 fly on 1:00 (:51, :52, :53, :54)
    100 pull recovery
    100 six-kick and switch

    MS2-CD (1300/3300):
    500 breast (around 10:30)
    100 six-kick and switch
    200 back (3:40)
    100 pull
    200 back (4:00)
    100 pull
    100 six-kick and switch

    These workouts are taking a little longer (this one was probably 75 minutes instead of the usual hour for 3K), because of all the drill involved, but I'm pretty sure this is going to help me bring my times down a lot more in the long run. Not happy about the fly times, but one thing I noticed already is that when I'm doing fly I tend to bring my hands in too close... this is not good in fly and the fact that I was doing it was probably also affecting my tendency to cross-over on free and back. It's as if my shoulders and arms are looking for streamline on every stroke (as in breast). Lot's to work on!
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