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Swim Workouts

  1. MATT Wednesday Workout

    by , May 18th, 2011 at 09:00 AM (Pete's swim blog)
    Played soccer (scrimmage) with the U14 team I coach. That left me very worn out for practice this morning. Just couldn't seem to get going.

    SCY

    400 Warm up

    6 times through
    * 200 IM - 3:00
    * #1 - 6 x 25 Fly - :40
    * #2 - 6 x 25 Back - :40
    * #3 - 6 x 25 Breast - :40
    * #4 - 6 x 50 Free - :40
    * #5 - 6 x 25 Fly - :40
    * #6 - 6 x 50 Free - :40

    4 x 100 - 1:45 25/50/75/100 Kick
    1:00 Rest
    4 x 100 - 1:45 25/50/75/100 Kick
    50 Easy

    100 Kick timed (1:31 Breast)

    25 Easy

    6 x 50 - 1:10 Fl/Bk/Br/Fl/Bk/Br
    Instead of rest inbetween intervals do some sort of arm or ab exertion.

    75 Easy

    (4150 Total)
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/11

    by , May 17th, 2011 at 03:37 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 200 3:45 3:30
    4 X 100 1:45 1:45
    two times. Round 1 intervals left, 2 right.

    10 X 50 kick 1:15
    #3-6-9 are fast

    1 x 200 50 stroke/50 free 3:45
    1 x 100 stroke 2:00
    2 X 50 stroke 1:15
    Three times through.


    2 X 100 free 1:45
    2 X 50 free-fast- 1:00
    Three times through.

    WARM DOWN: 4 X 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  3. So, You Like 400s?

    by , May 17th, 2011 at 01:46 PM (Year Three: The Road Back)
    Whereas yesterday's workout had a little something for everyone, today's workout... well, not so much. My lane mate and I mixed it up a bit just to quell the boredom. Here's what we did:

    400 Warm-Up
    2 sets:
    - 1 x 400 Free on 7:00
    - 1 x 400 Kick on 7:00
    - 1 x 400 IM (drill/swim by 50 w/ fins) on 7:00
    - 1 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 4000

    The original workout was simply written as 400 warm-up, 8 x 400 Free on 7:00 (1-4 negative split, 5>8), 400 cool-down. E-gads... how un-creative can you get? I'd much rather have a workout that mixed up distances, strokes, etc. than one that simply repeats the same swim over and over and over. The nice thing was that I did make every interval - and worked on my IM a bit too. The not-so-nice thing was that the IM sets (even though I had my fins on) really wore me out and my pulls were not exactly speedy.

    Oh well... tomorrow night is THE meeting. The new area master's team is being revealed - and unless something drastic happens, I will be switching from my current team to the new team. I just hope the workout schedule and fees are do-able for me. Otherwise, I'm training on my own, which I can do. I just know myself well enough to realize that I'll train harder if I am swimming with other people. I guess time will tell what my immediate swimming future holds.

    As for my long-term goals, those haven't changed. I'd still like to work towards adding the 200IM and 200 Fly to my racing schedule and I'd like to earn qualifying times for USMS Nationals (especially for 2012 LC Nationals). Since it no longer looks like I'll be swimming with a Y-affiliated team, Y Nationals in Ft. Lauderdale next year will be definitely out. Glad I went this year.

    As this era ends, I am a bit sad. I haven't ever swam for a team other than ISF. Then again, they cancelled the only practice I can make it to - and got rid of my favorite coaches. Maybe someday, the Y here will learn that ISF swimmers are loyal to their coaches and team - and not to the Y itself. Too bad they are going to learn this lesson a little too late, eh? Oh well....

    That's all for now, folks. Enjoy your swims today!
    Categories
    Swim Workouts
  4. Tue May 17th, 2011, 2:03 200 IM

    by , May 17th, 2011 at 12:27 PM (Ande's Swimming Blog)
    Tue May 17th, 2011

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, scy diving well (warm) & main pool
    6:30 to 8:00 dove in 6:32ish
    wore B70 training jammer
    swam with Nathan O & Mike V
    beside Tyler & Chris, Jim Paul & Larry


    WARM UP LCM
    3 rounds of
    200 fr 100 something


    Main SET:

    3 rounds of

    025 fl on 20
    050 bk on 40
    075 br on 60
    100 fr on 1:05
    rest 1:00
    200 IM fast
    rest 1:00
    100 fl on 1:20
    075 bk on 60
    050 br on 40
    025 fr on 20
    rest 1:00

    1) 2 IM went 2:20ish
    2) 2 IM went 2:15ish
    3) skipped 1st part, changed into FS2 legs
    switched from warming diving well to cooler main pool
    200 IM fast
    dove
    raced tyler & mike
    tyler & I were side by side & had a photo finish
    went 2:03


    assigned: 8 x 125
    did: 8 x (50 easy, 50 skip, 25 fast)
    Odds SDK shooter
    Evens: 6 SDKs FL

    ASSIGNED: 500 fr DPS, take as few strokes as possible
    DID: 5 rounds of
    (75 easy, 25 fast from a dive on 2:30)
    whitney timed last one
    roll start
    went 9.8


    Meets

    definitely going to
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOT going


    LIFE

    2 upcoming trips:

    1) Arizona
    Thu May 19 - Wed May 25th,
    Thu - Sun vacation
    Sun - Wed work conf at JW Marriott
    think is has a good pool & weight room

    2) Alaskan Cruise for my Parents 50th
    Sat Jun 11 - Sat Jun 18

    curious to see if how much training
    I'll do on these 2
    It's easier to train for sprints on my own.
    Categories
    Swim Workouts
  5. Swam w/ age groupers today

    by , May 17th, 2011 at 09:02 AM (Pete's swim blog)
    Roger put together a bunch of elite ags of various ages that swam this morning. His daughter showed up from Auburn along w/ another ex-MSA swimmer. Us old guys had our own lane and decided to try and keep up rather than do our own workout. It was fun even if it was a bit more intense than normal.

    SCY

    Warm up
    400 IM Easy
    3 x 150 IM - 3:00

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 3:00 Kick 1st/2nd/3rd/4th 50
    I did 4 x 200 Free w/ kick

    10 x 25 - :30 Odd 1 breath/even hard
    4 x 200 IM - 2:55/2:50/2:45/2:40
    I converted IM to free as the time got harder
    300 Easy Recovery fly

    9 x 50 Kick - 1:00
    Descend 1-3, 4-6, and 7-9 switch kicks every three
    50 Easy

    100 Kick - Timed (Br - 1:28)

    8 x 25 IM Order Easy/Hard

    100 Cool Down

    (4150 Total)
    Categories
    Swim Workouts
  6. Monday, May 16

    by , May 16th, 2011 at 06:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    700 various

    Aerobic Sets:

    9 x 50 w/paddles:
    3 x free/kick using paddles as board/scull

    16 x 50 @ 1:00 or so
    4 of each stroke

    50 EZ

    Speed Work:

    10 x "25s" w/fins
    streamline dive down to bottom of pool, squat jump off bottom with fast dolphin kick

    10 x 25 w/parachute & fins
    odds = shooter on back
    evens = burst free

    50 EZ

    8 x 50 @ 1:30
    odds = 25 fast kick + 25 easy
    evens = 25 fast swim (IM order) + 25 easy

    100 easy

    Total: 2650

    Commentary:

    The pool water was very warm today, and this dulled my enthusiasm somewhat. I can't (or won't) do hard aerobic or longish sprints when it's that temp. Looking forward to swimming at GMU again.

    Hoping to learn about "real strength" with Jazz on Wednesday. I need to search for my weight lifting gloves.

    Updated May 16th, 2011 at 06:28 PM by The Fortress

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/17/11

    by , May 16th, 2011 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 150 2@3:00 2@2:45
    1 X 300 5:15
    4 X 100 1:45
    1 X 400 -

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    1 X 100 easy swim -

    1 X 100 easy 2:00
    1 X 100 fast 2:15
    1 X 50 easy 1:15
    1 X 50 fast 1:30
    Three times. All choice.

    1 X 100 easy swim

    3 X 400
    #1: IM 7:30
    #2: Stroke/free by 50 7:30
    #3: Free-negative split- -

    WARM DOWN: 4 X 50 easy 1:00

    4500M
    Categories
    Swim Workouts
  8. Something For Everyone....

    by , May 16th, 2011 at 04:09 PM (Year Three: The Road Back)
    Toaay's workout had a little bit of something for everyone - kicking, pulling, drills, and stroke! Woo-hoo! Here's what we did:

    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Free FAST on 4:00 (got 2:40, 2:41)
    1 x 200 Kick on 4:30
    4 x 50 Kick FAST on 1:05
    2 sets:
    - 4 x 25 Fly (w/ fins) on :40
    - 1 x 100 Fly (w/ fins) on 2:00
    3 x 400 Pull on 7:00, descend w/i 100s (got 6:02, 5:57, 6:04)
    400 Cool-Down
    Total Yards - 3600

    All in all, today's workout was pretty fun. The 100 Fly's were a bit of a stretch, but I managed to do both 100s and didn't give up! YAY for me. And, I was pretty happy with the 2:40ish 200s - as I race about a 2:30 and was happy with holding 2 1:20 100s.

    Then, after work was another NFL Training Camp workout day - DB drills were pretty cool. My lower stomach muscles are definitely getting worked out with this program. Don't know how it will translate into pool speed when I finally am finished with the 60 days - and rested up again - but at least I'm having fun and enjoying doing dryland work.

    Two days until the meeting detailing the new masters group that is starting up here. I've pretty much decided that I won't be swimming with ISF any longer (that they cancelled my coached practice pretty much sealed the deal). The only thing I'm not sure of right now is whether I'll join the new team (as I don't know practice schedules and fees) or if I'll be swimming on my own and competing Unattached for now. Time will tell.... but I really hope the practice schedules are favorable because I'm much better off swimming with a team - I try harder during practice and am not as likely to slack off when other people are giving their all. That's my on that. But... if I can't make the coached practices (or can't afford the fees)....

    Stay tuned. As for me, I'm off to my daughter's track meet right now. Hope the sun comes back out and the temperatures rise just a tad.

    Enjoy your swims!
    Categories
    Swim Workouts
  9. Mon May 16th, 2011

    by , May 16th, 2011 at 12:56 PM (Ande's Swimming Blog)
    Mon May 16th, 2011

    Sunday
    Did not swim but did a partial lift then had to cut it short

    I've got 2 trips coming up:
    1) AZ Thu May 19 - Wed May 25th, vaca and work conf &
    2) AK Sat Jun 11 - Sat Jun 18 Alaskan Cruise for my Parents 50th
    curious to see if how much training I'll do on these 2

    Subscribe to Ande's Swimming Blog

    LIFTED this morning

    Whitney Coached
    UT, scy diving well (warm)
    6:30 to 8:00 dove in around 6:34ish
    wore FS2 legs
    swam with Nate & Katie
    beside Marcio Tyler, Larry, sharon, & Mark

    WARM UP LCM
    2 rounds of
    200 fr 150 P 100 k 50 IM


    Main SET:

    50 DROP DOWN KICK SET
    start: 1:00
    Drop: 1 sec per repeat
    how: kicked fly on side, no fins, no sdk
    made :36, stopped

    100 easy

    10 x 100 fr on 1:30
    INX hold mile pace & get around 20 sec rest
    held 62's but my mile pace probably is 64, 5 or 6

    assigned: 5 x 200 fr on 3:00 desc
    did: 200, 100, 100, skip,
    200 easy speed
    went 1:55

    assigned: 20 x 25 on 30
    did: 3 rounds of ( 2 easy 3 skip 1 FAST)
    dove
    whitney timed 2 & 3
    went 10.1, 9.79


    Meets

    Friday may 13th I officially put zones on my calendar, I'm definitely going
    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    We also got tickets to the American Idols Tour in Houston on Thu Jul 21st, so we're in town the day before the meet starts
    even though I plan to train for sprints
    I'll probably enter:

    Fri
    400 IM

    Sat
    50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays

    Sun
    100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Auburn: Probably NOTgoing
  10. Righteously appropriately slow

    by , May 16th, 2011 at 11:38 AM (Of Swimming Bondage)
    I made it to Cactus this morning and had that righteous feeling of being not speedy, but for all the right reasons. I'm starting to feel in the water like I'm training harder, which means my speed is not there, but it was way easier to hit times on the longer distances. Mind you, none of the times were great, but the speed relative to the effort my my 200 to 400 was a better ratio (in my mind):

    • 1 x 300: 100 fr, 200 IM k/d
    • Set #1: 400-300-200-100 w/ 4 x 25 after each:
      • 4/3/2/1 on 1:25/100 descend pace
        • was 4:35, 3:15, 2:06, 1:00
        • I really slowed down the 400 after the 200 as I was about to lap some guys
        • The 300 and 200 felt cruiseful, but when I tried to pick it up for the 100, there really wasn't much more there

      • 25s kick descend on 0:30

    • Set #2: 100-200-300 w/ 4 x 50 before each
      • 50s on 0:35, make it
      • 1/2/3 on 1:25/100 cruise

    • Set #3: 100-200 w/ 4 x 75 before each
      • 75s on 1:20, going 1 each stroke
      • 1/2 on 1:30, easy

    • 4 x 100: 1 fast on 1:00, 3 easy on 1:30

    TOTAL: 4,200 SCY

    Commentary:

    • I'll aim to get in a mixture of yoga / deep stretching plus (finally) some much needed work with the foam roller on my legs.
    • Tomorrow will almost for sure be a day off for two reasons:
      • I've done something athletically every day since taking a day off on May 2nd.
      • I have conference calls running from 5:30am until late in my afternoon.

    • If I feel like it tomorrow evening, I'd like to still get in another dryland session similar to yesterday or an easy 1500 to 2000 meter swim, but I won't sweat it if I don't.
    • I am aiming to ramp up the swimming another notch this week, trying for the following target sets:
      • Wednesday: My daughter's 3K set in SCM that I mentioned in a recent post (with my intervals and modifications below): 5 rounds of
        • 1 x 200: on 2:25, make it
        • 2 x 100: on 1:25, hold target 1500 SCM pace
          • I'm not sure if I'll swim the 1500 this summer, but if I do, I'd like to go 17:30
          • That 1:10 LCM pace should be 1:08 in SCM

        • 4 x 50: on 0:50, hold target 400 pace
          • I'd like to see a sub 4:20 swim this summer in LCM
          • This means I need to be 31+ on these

        • 1:00 easy

      • Friday: aim to do a broken 1500
      • Saturday: whatever Laura gives me
      • Sunday: Fun w/1500s (for survival!)

    Categories
    Swim Workouts , Planning
  11. Monday, May 16, 2011 5:00am

    by , May 16th, 2011 at 09:34 AM (Fast Food Makes for Fast Swimming!)
    Main set courtesy of GDanner

    Warmup:
    200 Free
    300 Free Pull
    100 Fly Drill

    Main:
    3 x 100 @ 1:40, 1:35, 1:30 (held 1:05s)
    2 x 50 Kick @ 1:00
    3 x 100 @ 1:30, 1:25, 1:20 (held 1:05s)
    2 x 50 Kick @ 1:00
    4 x 100 @ 1:20, 1:15, 1:10, 1:05 (1:05, 1:05, 1:04, 1:04)
    2 x 50 Kick @ 1:00

    100 EZ

    8 x 75 (50 Free, 25 Fly) @ 1:10

    3 x 100 IM @ 1:35, 1:30, 1:25
    2 x 50 Kick @ 1:00
    1 x 100 Fly (went 1:05)
    100 EZ
    ----------------
    3200 Yards
  12. Half asleep workout

    by , May 16th, 2011 at 09:26 AM (Pete's swim blog)
    Dave called yesterday. Seems he decided to get serious about long course and wanted to swim in Huntsville today. The problem with HSA is that they start at 5:00 AM. And by "start", that means they are warmed up and ready to go at 5:00 AM... not entering the pool at 5:00 AM. I got up at 4:05 so that I had time to make it at 4:50. To complicate things, I played soccer Sunday. Nothing serious... just a bunch of old guys reliving our childhood. I avoid contact at all costs but I still run hard. So, I wasn't exactly looking or feeling my best this morning. Warm up felt awful. But before I knew it we had knocked out a 5K+. Don't remember much... must have slept through it.

    LCM

    Warm up
    400 Swim
    4 x 100 Kick down/swim back

    2 x 200 Free
    4 x 100 Pull
    4 x 100 Free

    4 x 50 Kick
    4 x 250 IM (Fly/Free/Back/Free/Breast)
    4 x 50 Pull

    4 x 250 (Free/Free/IM Order/Free/Free)

    200 Kick
    4 x 150 Stroke Im Order/Free/Stroke Im order
    200 Pull

    200 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  13. LCM Results from USA-S Meet

    by , May 15th, 2011 at 07:31 PM (Fast Food Makes for Fast Swimming!)
    Well, I made it. I'm sunburned redder than a lobster from Saturday and waterlogged from the downpour of rain today, so had a little of everything...including my handed to me by a bunch of 14-16 year old kids. I swam all my events as exhibition so I wouldn't take awards/placing away from the age groupers as well, not that there were that many in the 17+ ages.
    This was swum in a 6 lane, 50 meter pool with no additional space for cooldown. Starting end was 12 feet deep, but went to 4 feet at the 15 meter point, and continued to 3 feet at the turn end. Not the best pool, but the pool doesn't make the swim fast, that's the swimmer's job to make the swim fast no matter what the conditions are!

    Saturday:
    HOT, 79 degrees and pure sun. No clouds in the sky, and a little breezy. Not bad for the middle of May in Idaho.

    400 IM: 5:23.61 (best time/also a new LMSC record)
    30.0/36.8 (1:06.8)
    43.9/43.3 (1:27.2)
    48.7/48.9 (1:37.6)
    --.-/--.- (1:11.9)
    I was 5th overall among the 13 & Over boys division. I was pleased with the swim. My backstroke still sucks in an IM event though.

    200 Back: 2:37.84 (best time by 3 sec./also a new LMSC record)
    --.-/--.- (1:16.4)
    41.4/39.9 (1:21.3)
    All I was thinking during this event was "where are those damn flags???!!?"

    100 Breast: 1:23.19 (best time)
    38.3/44.8
    I'm definitely needing walls at the 25s to have another pullout in breaststroke. Ugly!

    100 Free: 1:00.11 (best time by 0.7 sec./also a new LMSC record)
    --.-/--.-
    Sooooo close to breaking a minute.
    Didn't get the splits, but I got a video It felt really good when at about the 75-80 meter point the kid next to me fell back and I kept going.
    [nomedia="http://www.youtube.com/watch?v=D_rcXOD95YE"]YouTube - 5-14-11 100 LCM Free @ Lewiston, ID USA-S Meet[/nomedia]


    200 Fly: 2:32.08 (best time by 0.3 sec./also a new LMSC record)
    Don't look at these splits, and please don't laugh too hard.
    30.1/37.9 (1:08.2)
    41.2/43.0 (ouch)
    Basically, this was my 5th event of the meet, and it was literally 15 minutes after the 100 free. I felt good thru about 125 meters, and after that I just watched everyone pass me. I've got another chance for the 200 Fly at our home meet in June.
    [nomedia="http://www.youtube.com/watch?v=bsGQYvrUA6g"]YouTube - 5-14-11 200 LCM Fly @ Lewiston, ID USA-S Meet[/nomedia]


    Sunday:
    Cold, +-50 Degrees or so, clear skies at first, then the clouds and wind started coming in, turning to light rain, then a complete downpour!!

    400 Free: 4:49.38 (best time by 1 sec./also a new LMSC record)
    1:06.7/1:14.2/1:14.8/1:13.7
    I was in the outside lane of the final heat and just tried to ignore the kids in the middle. I split it pretty good, but looking at it now, I probably could have brought each 100 down another second or two.

    100 Fly: 1:05.62
    --.-/--.-
    Considering the temperature dropped really quickly, and the rain started pouring at this point, it was a great swim. I was about 1 second slower than my swim from last year which was indoors. I was happy with this because I was also 2nd place overall in the event. The kid that beat me just finished his freshman year at the Univ. of Puget Sound, where he set the conference record in the 200 Fly this year.
    [nomedia="http://www.youtube.com/watch?v=Lly96_kVRzo"]YouTube - 5-15-11 100 LCM Fly @ Lewiston, ID USA-S meet[/nomedia]


    200 Free: Cancelled
    The downpour of rain and wind was so intense, and it was freezing that the officials decided to call off the remainder of the meet, which still had 4 or 5 more total events for all ages to go. I only ended up missing this one event, but that's OK with me.

    Updated May 15th, 2011 at 08:42 PM by jaadams1

    Categories
    Swim Workouts , Meets
  14. Sunday, May 15

    by , May 15th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 50
    power wheel roll outs, knees on bosu, 2 x 12
    standing lat pulldown, 130 x 1 x 10, 140 x 2 x 10
    explosive leg press, 270 x 3 x 10
    bulgarian single leg squats w/DBs, 40 x 2 x 10 each leg
    rear delt fly, 70 x 2 x 12
    med ball plyo slams in racquetball court, 5:00


    Swim/SCY/Solo:

    Warm up:

    600 various

    15 x 50
    5 x 50 free w/paddles @ :45
    5 x 50 kick @ 1:00
    5 x 50 drill @ :15 RI

    50 EZ

    Speed Work:

    10 x burst dolphin kick 25s (no fins) @ 1:00
    5 back, 5 belly

    50 EZ

    8 x (25 AFAP kick w/fins & board + 50 easy kick + sit on board and wait)
    5 dolphin kick, 3 flutter kick
    -- I wanted to swim these free & fly, but I was sharing a narrow lane with an aqua jogger. Opted to kick instead.

    50 EZ

    Total: 2350


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

    Commentary:

    Took yesterday off. Had Lil Fort's soccer game and the VA State rowing champs. Fort Son's lightweight 4 rowed their best race of the season, but 2 of the rowers including Fort Son blacked out right after the finish line and were taken in on the launch. Overexertion and probably improper nutrition. I had to sprint a mile to get to the boathouse to check on him. They are very excited for the Stotesbury Regatta next weekend, which is the largest high school rowing event in the nation. Mr. Fort and I are leaving Friday night to catch up with friends in Philly and see the semi-finals and finals on Saturday.

    Today, I got up at the crack of dawn to watch Lil Fort's Girls on the Run Nova 5K at Mason. There were over 9,000 runners at the event. Lil Fort (running with Mr. Fort as her run buddy) was happy to crush her PB despite it being very crowded the first mile, running a 25+ I was a little bleary in my workouts today from lack of sleep. Need to catch up on sleep this week.

    Updated May 16th, 2011 at 03:34 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. An Easy Swim Day? At Least in Theory....

    by , May 15th, 2011 at 07:28 AM (Year Three: The Road Back)
    Getting out of bed on Saturday morning was definitely a gingerly undertaken activity. Therefore, I decided that what I needed was a nice, long, easy recovery swim - instead of a pace-focused, sprint-oriented workout. With that in mind, I was planning on a maybe 4000 yard swim - with the option to get out early if my shoulder was acting up again. That was my plan... and you always have to have a plan - even if you blow it right out of the water. Here's what I ended up doing:

    400 Warm-Up
    4 sets:
    - 4 x 25 Kick on :30
    - 1 x 100 Drill Cycle IM Order on 2:30
    5 sets (did free, fly w/ fins, free, back w/ fins, kick):
    - 1 x 25 on :30
    - 1 x 50 on 1:00
    - 1 x 75 on 1:20
    - 1 x 100 on 1:40
    - 1 x 200 on 4:00 (did pull, kick, pull, kick, pull)
    - 1 x 100 on 1:40
    - 1 x 75 on 1:20
    - 1 x 50 on 1:00
    - 1 x 25 on :30
    300 Cool-Down
    Total Yards - 5000

    During the warm-up, my shoulder felt okay, but not great. By the end of the first round of the ladder, it was hurting a bit, but eased up when I did the fly/kick round. It held up okay for the 3rd ladder round and was fine throughout the back ladder. When I was debating doing a 5th ladder or just being done, a friend of mine walked in and asked if I was doing another 5000 yard day. That did it... my decision was made. 5th ladder round, here I come. But, I was achingly tired, so I elected to kick/pull the last ladder and have a really easy drill/swim cool-down. After getting home and cleaned up, it was nap time.

    This morning, I feel much better and am not nearly as achey as I feared I might be. YAY! Maybe my body is finally starting to adapt to the same amount of swimming PLUS dryland work thrown in. I'm sure hoping so! Either way, it's an easy Sunday for me. If you are swimming today, enjoy the water!

    Happy laps!
    Categories
    Swim Workouts
  16. 8 x 400 + OW kids

    by , May 14th, 2011 at 06:03 PM (Of Swimming Bondage)
    The IM lanes were already pretty empty before the main set was announced, but I think a few more people wanted to move over to the freestyle side after it was announced. It wasn't easy, but also not as bad as it sounds on the surface:

    • 1 x 500: 100 fr, 400 IM k/d
    • 8 x "400": 2 rounds of
      • 1 x 400: free on 5:20
      • 4 x 100: on 1:30
        • Rd #1 traveling 50 fly
        • Rd #2 build a 100 fly (e.g., 25 fly/75 free, 50 fly / 50 free, etc.)

      • 1 x 400: IM on 6:00, 2nd rd faster
        • felt easy going 4:48 on rd 1, but was tired on rd 2 and only managed 4:47
        • Still, way better than the 5:15s from last weekend

      • 4 x 100: on 1:05, free

    • 4 x 25: on 0:30 easy
    • 8 x 50: kick on 1:00, odds easy, evens fast
    • 16 x 25: on 0:30, IM order in 4s, descend each 4
    • 4 x 50: easy on 0:40, 0:45, 0:50

    TOTAL: 5,000 SCY

    Commentary:

    • This was a good wrap-up to a great week of training. I got in approx. 23K yards (near the upper end of my Masters training) across 5 solid workouts, got into a core class twice, stretched on the majority of days, started back with drylands.
    • After my workout, I headed out to Lake Pleasant for the 2nd installment of the Open Water Series. I had worked with David Benjes of DCB Adventures to put in separate kids waves and we had tried to drum up support from the local club teams. We had a decent (not stellar) turnout, but everyone had a great time. The 13 & ups did a 2K, 11 & 12s a 1K and the 10 & unders a 500M swim. The water was clear, but chilly and somewhere around 64 to 68 degrees. All of my daughters swam sans wetsuit, so I now have no excuse to wear a wetsuit in waters like that. I think people had fun. I didn't race, but took over announcing the events and had fun doing that. Hopefully, we kindled some open water competition dreams amongst the kids.
    Categories
    Swim Workouts
  17. "Ironman" relay

    by , May 14th, 2011 at 04:24 PM (Pete's swim blog)
    Swam at HSA today. Their coach ran the workouts instead of the normal masters coach. As we finished up he invited us to swim an "Ironman" with his team. By "Ironman", he meant 400IM, 400 Kick, 400 Stroke, 400 Free for time. Having already put in 4000 yards, this wasn't terrible appealing. So, Dave and I decided to do it as a relay. It was lots of fun but maybe not so much for the kids who had to watch us take it easy every 50 yards. Anyway we finished around 19:00 in second place. Some kid who swims at Alabama beat us.

    SCY

    Warm up
    3 x 200 Easy :10s rest
    8 x 50 Kick :10s rest, descend 1-4, 5-8
    8 x 75 :20s rest, Odds hard/Evens easy

    Main set
    400 Pull
    3 x 100 Free, Fastest possible interval (1:15)
    100 Easy
    400 Pull
    3 x 100 IM, Fastest possible interval (1:30)
    100 Easy
    400 Pull
    3 x 100 Free, Fastest possible interval (1:20)
    100 Easy

    Bonus Set
    16 x 50 Relay
    1-4 IM
    5-8 Kick
    9-12 Stroke
    13-16 Free

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  18. Friday 05132011 workouts

    by , May 14th, 2011 at 01:16 AM (aztimm's training blog)
    went to Scottsdale-Eldorado for a swim this morning. Urmas was there shortly after me, and surprisingly Ryan showed up while we were in the set...

    600 w/u various

    8 x 75 @ 1:10, 25 drill/50 swim

    2 x (4 x 25 @ :30), done as
    --1/2 easy, 1/2 fast
    --1/2 fast, 1/2 easy
    --all easy
    --all fast

    Main set (no extra rest)--
    1 x 400 @ 6:00, 75%
    1 x 300 @ 4:15, 85%
    1 x 200 @ 2:40, 90%
    1 x 100 @ 1:15, 95%

    4 x 50 kick @ 1:10, board only

    50 easy
    50 fast free for time...:30

    200 w/d

    TTL: 3000 yards

    that main set was pretty nice. I don't remember exactly, but I think my times were 5:20, 3:45, 2:25, and 1:12
    again pool was pretty busy. fantastic weather!





    after an extremely busy (but productive) day at work, I went to the Mesa-Riverview 24 Hour Fitness--

    Tmill: 26:00, 368 cal, 3.2 miles, avg 7.4 mph
    Started at 6.6 mph and built .1 mph per min, held 7.5 for 2 min, 7.6 and 7.7 for 4 each, 7.8 for 2, then built again to 8.2 mph. A min warmdown

    Bench: 1 x 12 x 45, 2 x 10 x 135, 1 x 6 x 155
    Star trak pec fly: 1 x 15 x 120, 1 x 12 x 165, 1 x 10 x 180, 2 x 9 x 195
    Univ machine triceps rope pulldowns: 1 x 12 x 60, 2 x 9 x 70, 1 x 6 x 80
    Triceps skull crushers: 3 x 10 x 65 + 5
    leg raises: 3 x 15
    Plank w forearms on roller: 2 min
    Leg rolling: 3 min

    my friend Sean was there, and I jumped on the treadmill next to him, but went much slower (he was holding 6:00 miles). anyway, my hip isn't quite at 100%, but I'd guess somewhere around 80%. good enough that I was still able to do a pace run.
    was over doing weights when Sean showed up and wanted to do them too. he's benched before, but he hadn't done the other stuff. he was immediately feeling the triceps work... well I've never done skull crushers after rope pulls, or much of anything else, and I felt it too.


    Urmas and I will probably be heading to Canyon Lake tomorrow for a bit. He has his kids this weekend, and they're all swimmers. He has a kayak... And I'd love to get in some open water swimming. Hoping for 2-3 miles.


    that said, I'm up to 167 miles in Go the Distance, yet I'm still ranked way down near #30 in my age group. seems the more I swim, everyone else swims even more.


    my hip should be fine by Sunday, for my long run. a dailymile friend, Carl, is meeting me. we ran into each other at the gym pool yesterday and chatted about running. he is hoping to qualify for Boston at next year's Phoenix/PF Chang's marathon. we chatted about doing some long runs over summer at South Mountain park (San Juan trail, certainly NOT TV Tower)
  19. Double FAST FRI May 13th, 2011

    by , May 13th, 2011 at 07:17 PM (Ande's Swimming Blog)
    Double FAST FRI May 13th, 2011

    Subscribe to Ande's Swimming Blog

    Tyler Coached
    UT, LCM main pool
    noon to 1;15 dove in 12:10
    wore new blue speedo PRO jammers
    swam with stacy beside larry & James

    WARM UP LCM
    assigned 3 x 400 said STOP at 12:23
    did 50's on 45 & 50 went 5 or 600

    Main SET:
    assigned 4 rounds of
    100 at ___ % effort on 2:30
    50 at ___ % effort on 1:00
    50 easy on 2:00
    Dove all the fast stuff
    Round 1 90%, 2) 93% 3) 96%, 4) 100%
    Did:
    1) 67, 29
    2) skip, 28
    3) skip, 26.9
    4) skip, 25.9

    100 easy

    assigned [B]100 choice FAST in heats
    skipped it

    assigned 400 easy
    skipped it

    400 FR fast for time
    dove
    tyler timed
    went 4:41
    split 64, 72, 73, 71

    100 easy

    25 fr fast
    roll start
    tyler timed
    went 10.9

    25 easy
    Categories
    Swim Workouts
  20. LCM Solo, Friday, May 13

    by , May 13th, 2011 at 04:49 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ GMU:

    Warm up:

    500 various

    Main Sets:

    9 x 100 @ 2:00
    3 kick, 3 drill, 3 swim
    -- Still warming up, shoulders hurt from weights.

    10 x 50 shooter w/MF + cruise kick
    -- Went to 35-40 meter mark UW. Didn't want to push it further given air quality and my lung quality.

    8 x 50 drill @ :15 RI
    2 x IM order

    100 EZ

    -- Thought I was going to have to get out here. But some Mason swimmers came in to swim and the supervisor (Peter Ward wasn't there) saw my USMS cap, asked me what I was training for, and told me I could stay. So I carried on.

    10 x 50 shooters w/MF + cruise kick
    -- Same as before, went to 35-40 meter mark on back or belly

    12 x 50 w/fins @ 1:15
    2 x IM order
    -- Went high 31s on the fly 50s, just cruising and breathing every other stroke. So I probably did go 28ish last night when I was trying to sprint.

    100 EZ

    Total: 3600 m

    10-15 minutes hot tub

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

    Commentary:

    One of the most enjoyable solo workouts I've had in awhile -- probably the novelty of long course + cool water. It was a pure recovery workout and I just cruised and worked on technique. It was so very nice to do shooters in a LC pool. Have the usual panoply of kids activities tomorrow so will either take an off day or go to yoga later in the day.

    Still mulling over what to do this summer. The USAS teams' practice hours are just too obscenely early for me. I may see if I can swim a couple times a week with the Terrapin Masters.

    Updated May 13th, 2011 at 05:54 PM by The Fortress

    Categories
    Swim Workouts