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  1. Sarasota Y Sharks Masters 5:30 AM Workout -06/12/12

    by , June 11th, 2012 at 03:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    The Sharks swam great at Bumpy Jones Meet last weekend! Just over three weeks to Omaha.

    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    4 X 50 kick 1:15
    1 X 100 swim

    4 X {3 X 50 1:15
    All choice.
    Within each round, #1 and #2 swims are moderate, #3 @ 100%.
    Blocks optional on #3 swim only.

    5 X 200 pull 3:20
    Descend 1-3. Hold #3 pace on #4 and #5.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Workout 06/11/12: morning

    by , June 11th, 2012 at 02:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/100 B K/200 RIM drill

    10 x 50 kick on ~ 1:00

    4 x 200 FR Pull with buoy on :15 sr
    1 x 200 IM-ish

    4 x 75 FR on 1:00

    50 EZ
    100 IM for time (1:13.47 - ouch)
    50 EZ 100 loosen and out
    (Solo/Rec/2600yds/50 min)

    The Tri-train did not pull into station this morning, so I just departed for the journey on my own. I plan to swim again at lunch. The weekend was almost a blur - worked, went to the drive-in's Friday night, Emma's Senior Ball after work on Saturday (I'll put up a picture when I get to the computer tonight), and yesterday I put motorcycle riding on hold to work around the house.

    Of note, there have been three motorcycle fatalities in the past week in my neck of the woods. I do my best not to be an idiot when riding, and these serve as a reminder that I need to always be processing what is happening around me while riding. I think the higher number is due to Americaide wrapping up last week and lots of folks (like, 2,000+ bikers) heading east to Laconia, NH, for the rally there during the next 10 days or so.

    REMEMBER TO LOOK TWICE FOR BIKES, no matter what you're driving.

    Updated June 11th, 2012 at 06:18 PM by rxleakem

    Swim Workouts
  3. End of LCM season

    by , June 11th, 2012 at 12:27 PM (Chowmi's Blog)
    Well, here's how I did:


    That was pretty sucky, but boy did it hurt! Plus, quite painful without a turn! Nowhere to hide in LCM!

    So this "season"
    28.84 yesterday
    28.6 in april
    28.5 in jan

    Last year:

    2 Years before:

    I attribute my slowingdownedness to:
    1. Focus on P90x instead of swimming;
    2. Lack of swimming consistency, specificity
    3. Lack of LCM conditioning

    The question is, what am I going to do about it?

    To address #1:
    From now to Dec, transition focus back to swimming, with P90X workouts and other dryland exercises worked around my swimming. Actually, I have 2 weeks left of my "90 day" cycle, so I will finish those, take pix, and that actually co-incides with leaving to watch Olympic Trials, so it will be a natural and convenient break!

    To address: #2:
    See #1. Plus, who really cares about LCM anyway. Outdoor swimming has never been my favorite. One less bug down my suit.

    To address #3:
    See #2. On the cost/benefit continuum, it is just not worth going to LCM workouts unless there are dedicated sprint/distance lanes. DAMM stopped Sunday AM year round sprint, and that is a very likely cause of results this year - so I simply stopped going. In past years, I went most Sundays year round, and then one summer dedicated 1 weeknight on sprint nights in the summer. That made a huge difference and multi sub-28 times. Without that critical specific training, it is like a different sport once reaching the 25 meter mark.....

    Next up:
    Just maintain swimming the next 2 weeks, do my P90X, crunch time to drop last 2 lbs, and then Great Wolf Lodge, then to Trials. I will modify workouts for sprint/sprint conditioning/specific drills. I'd like to start my SCM/SCY season ready to go sub :30's in workout from a push. That is a very aggressive goal, since i've never done that. But with last weeks 33 33 31 31 31 31 30, it is entirely possible, but I have to actually try pretty hard! That element I am willing to go out on the cost/benefit continuum.

    I saw Prometheus yesterday. Unfortunately for the likes of Ridley Scott, you can never one-up the original Alien. It's like M. Knight Shalaman never being able to one-up The Sixth Sense. It was one of those defining movies in history of how to make a sci fi horror movie and the forumla has worked countless times. (Crew goes out somewhere looking for something/accidentally gets sent somewhere/lost. Cryosleep is a must. Wake up from cyrosleep and weaker characters puke; stronger ones immediately start pull ups, push ups, etc. Next stop: Mess hall. Food is always bad and made fun of. Further character introduction and very quickly size up who's who. Get to planet/destination and immediately begin touching, tasting, smelling, and bringing back stuff that leads to the demise of nearly every crew member, one by one.

    Ahhh, I never get tired of these movies. It's like the Halloween/Friday the 13 of horror movies.

    It's like Avatar. Gotta see it for just seeing it on the big screen, but you have to carefully power down your mind to about operating life sustaining activities only. (And to conduct peristalsis for the popcorn, slurpee, and raisinettes/milk duds/sour patch kids, plus the repetitive arm motion to get the food up there.

    Think (or rather, don't think too hard) of it like how George Lucas finally says that the technology is now available to do what he couldn't do in the original Star Wars, and then makes a totally pictureque and visually stunning Star Wars episode I, puts in not-too bad acting, but a profoundly deficient script and story line. One thanks goodness the tech wasn't available back then, or else maybe he would have written out "Luke, I am your father!"

    But, it is still worth seeing. I amazed my girls and chowsh with my knowlege of the entire Aliens series. You just have to go in knowing it's never going to be up there with the original in terms of originality, but it is still worth seeing. You also have to poke fun at all the ways they break the rules of what NOT to do in a scary sci fi adventure. I wish there were more Commando type scripts and storylines. Where you can really root for the characters because they aren't so cliched stupid.

    I can't wait for the sequel!!
  4. 06.11.12 - Monday workout

    by , June 11th, 2012 at 10:16 AM (Pete's swim blog)
    Led lane w/ Ray and Katie in between Dave and Dave (right side) and Dave and Kieth (left side). Consolidated workouts/lanes to accommodate a larger than usual crowd today. Felt pretty cruddy from sinus congestion that won't go away. It was mostly a problem w/ backstroke but I was struggling to get oxygen all through the workout.


    400 Warm up

    4 x 125 - 1:45

    5 x 300 - 4:30 25 of each 100 stroke
    200 Easy
    5 x 200 - 3:00 Odds IM, evens free
    200 Easy
    5 x 100 - 1:30 (did 1:07s-1:08s, last one raced Dave for a 1:05)
    10 x 50 - :50 Descend

    200 Cool down

    (5000 Total)
    Swim Workouts
  5. relief for a day!

    by , June 11th, 2012 at 08:39 AM (Mixing it up this year)
    My lower back has been such an issue for so long and today is starting out great for once! I forced myself thru a very painful set of 3x20 reps of sit-ups on the ball and then 3x10 rep of back extensions on the ball. It hurt bad at first, I could hear loads of crack, crack, crack with every move but then it all just felt better and got easier.

    Later I did my upper body weights and then went to bed. I have an air bed and I lowered my setting to 35 instead of 45. So it was saggy is my estimation, but this morning the pain was minimal, that best it has been in a long time.

    I did not get nearly as much done today but what I did do was quality.

    400 free
    4x(25 scull + 25 drill)@:15RI
    4x(25 UW + 25 dolphin kick on back)@:30 RI w/fins
    4x50 torque drill w/paddles
    100 EZ

    5x100@:45 RI from block as 15m fast breakout 10m scull 15m fast swim 60m EZ
    Odds free evens fly for the fast parts
    100 EZ
    2x(25 AFAP + 25 EZ)@2:00
    100 EZ
    50 AFAP went :38
    150 EZ

    Total 2100 meters

    I also forgot to mension on Saturday at Marshalls I found 2 Tyr Durafast suits in my size for $15. WOOT! WOOT!

    Updated June 11th, 2012 at 08:47 AM by Donna

  6. Sunday, June 10 - Back in the Water

    Hadn't swam since hitting a wall Wednesday. Men's group on Thursday. Got up Friday and went back to bed. Drove to the pool Saturdy morning, but it was closed. Then after working on a Habitat for Humanity House from 8 to 4 was too tired to swim Saturday evening. So went to the pool after church today. It was a madhouse - the outdoor pool was closed. 4 lanes were open for lap swim and there were two to a lane and then there were 30 plus kids in the other part of the pool. Oh well, at least I got a swim in.

    5x100 on 1:45
    3x200 on 3:00
    5x100 back pull on 1:35
    2x200 free on 3:00
    5x200 back pull - 2 on 3:00, 3 on 3:15
    100 kick
    3x200 free on 3:00
    5x100 free pull on 1:30
    5x50 back pull on :50
    5x50 free pull on :45
    100 kick
    5x100 on 1:45

    5300 yards

    Some of my speed was back , but still feel sluggish in the water.

    Looking to hit 300 miles on Tuesday.
  7. Weekend beach swims

    I had a couple of nice swims at Brighton Beach this weekend. Saturday I planned to arrive early—I brought my orange swim buoy buddy with me to so that I could bring my valuables with me (such as they are, I don’t bring much to the beach), in case there was no one on the sand to watch my bag. It happened that John and Rondi had the same idea about getting an early start, and we all arrived on the same train, a bit before 8:30. There were no other CIBBOWSers out yet, just a small group of triathletes. It was overcast and a little chilly, but I just wanted to be in the water, so I packed up my buoy and hopped in, heading to the pier. There was some current against, but the water was relatively flat and very easy to swim in, and I enjoyed my journey out past the Wonder Wheel and the other Coney Island rides. Every once and I while I would hit the trailing dry bag at the end of my stroke, and I could feel it bouncing around behind me some when there were swells, but I didn’t mind swimming with it. That was good to know—this swim was a test run for bringing it out on weekdays for an early morning swim.

    Unfortunately in my haste to get in I had forgotten to put on lube, so by the time I arrived at the pier I was getting a little chafed. The trip back to my starting point was quick with the current though, and once there I stopped and put on some lube before continuing on. By this time there were other swimmers gathering on the beach, so I said some quick hellos and dropped my dry bag off before heading out towards the white building. By this point the current had gotten pretty strong—I could feel myself being carried by it as soon as I got in—and so the trip out was very quick. The trip back was really enjoyable—I really like the feeling of swimming into current, for some reason—and I felt stronger than at any other point in my swim.

    When I got back to Grimaldo’s chair there were a ton of CIBBOWS folks milling around—nice to see so many friends out! There were also two large groups of triathletes, probably about 80 altogether, most in full wetsuits. They seemed to be doing their first open water swim of the season, and were mostly practicing getting into and out of the water, and swimming around a feed buoy that was anchored about 20 yards offshore. (The feeding buoy was actually there for a long swim a friend was doing—I had tried to help anchor it when I stopped mid-swim—but with all the triathletes around I don’t know if she was able to get anywhere near it!) I was worried that with so many bodies congregated in one area running into people might be a problem, but iit didn’t turn out to be, at least for me.

    After enjoying a quick yogurt on the beach I got back in and did a quick mini-loop, to the Wonder Wheel and back, before packing up and heading home on the subway. Today I went back for more—just a loop, in sunny weather this time. The water is still refreshingly cool at Brighton—about 65 degrees, and there are a ton of crabs out in the water. After today’s swim I stayed in for about 15 minutes just watching them. It was nice to enjoy a Brighton weekend again—feels like I’ve been away a long time!
  8. Sunday June 10th - Weights

    Immediately after swimming

    Body weight (165 lb.) + 15 lb., 10 sets of 3

    Wide-grip overhand cable rows
    80 lb. 1 set of 10
    90 lb. 4 sets of 10

    My weight is back to where it was the first week of January just after I started swimming seriously! This is a good thing because I was slightly concerned when it got down to 154 in April (I am 6' 3").

    Updated June 13th, 2012 at 12:21 AM by eric.carlson

    Strength Training and Dryland Workouts
  9. Sunday June 10th - Swim

    At home with Susan.

    Warm-up (1600)
    200 swim
    3 x
    * 2 x 50 @ 1:15 kick
    * 2 x 50 @ 1:00 drill
    * 2 x 50 @ :50 swim DPS (count)
    3 x 100 1:40 free descend from 1:16 - 1:11
    4 x 50: active recovery on :45, :50, :55, 1:00

    Set I - Swim (1000 set / 2600 total)
    2 x 100 @ 1:40, 1st long, 2nd fast (went free, fast was 1:08)
    4 x 75 @ 1:15, odds long, evens fast (went free, fast were :52 & :53)
    6 x 50 @ 1:00, odds long, evens fast (went free, "fast" were not so much - :33, :32, :32)
    8 x 25 @ :40, odds long, evens fast (went IMO)

    Set II (600 set / 3200 total)
    2 x 100 @ 1:30 dolphin kick w/mono fin on back
    8 x 25 @ :40 kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins

    Wrap-up (200 / 3400)
    200 easy

    ** 3400 yards **


    I had planned to do more mono fin kicking today, but I got MAJOR foot cramps on the third 100 and punted that idea. I think it they are definitely induced by the lack of foot mobility when wearing the fin, as I noticed that I unconsciously flex my feet as I feel that a cramp is coming - and I do it all the time. The foot pocket in this fin fits my foot perfectly so I can't even wiggle my toes, and the rigid fiberglass blade extends under part of my foot so my feet really can't move much at all.

    Updated June 11th, 2012 at 12:27 AM by eric.carlson

    Swim Workouts
  10. Friday's Workout

    by , June 10th, 2012 at 06:12 PM (Elise's Fitness Fun)
    Hit the weights and did the following:

    8 minute warm-up: 4 min. on treadmill, 4 min on rowing machine

    Bench press: bar x 10, 70 x 6, 90 x 4, 105 x 2

    Hi row: 90 x 5, 3 sets of 110 x 8

    Military press: 2 sets of 30 x 10 (used barbells)

    Lat pull-down (machine): 90 x 5, 2 sets of 120 x 8

    Squats: bar x 10, 1 set of 65 x 20

    Leg lifts: 2 sets of 20

    Bicycle crunches: 1 set of 100

    Prone Back Extension: 2 sets of 10

    Followed workout with 30 minutes on gauntlet - Level 11 - Fat Burner.

    Updated June 15th, 2012 at 05:59 PM by elise526

  11. Thursday June 7th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Soren coaching

    300 swim before practice began
    3 x
    * 100 free @ 1:45
    * 4 x 50 @ 1:15 IM order

    16 x 25 @ :40 flutter kick with board, every 4th AFAP

    12 x 50 @ 1:00, 25 cruise + aggressive turn & kick as far as possible underwater + only two breaths to the wall

    12 x 25 @ :45 1-4 breath every 7, 5-8 breath every 9, 9-12 breath every 11

    300 easy

    ** 2800 yards **


    Oops, I guess I forgot to I post this the other day.
    Swim Workouts
  12. 2012 Swim Schedule

    Well, I've planned a season of mostly under the radar swims, but I'm still quite excited to explore some new venues, and (hopefully) revive some old ones.

    My OW season opened in Arizona with invitations from Kent Nicholas and Gia Kolack to swim part of each of their lake series swims. Though there is a lot of overlap in each of their visions, each series is quite different and offers unique challenges. I hope they both are inspired to turn these into annual events.

    Gia's series consists of 6 lakes; 10 miles in each lake. The courses were marked out by GPS. From the starting point, the support boat would cruise out 5 miles and drop anchor. Swimmers turned around the boat and headed back to the starting point. Janet and I joined Gia for Roosevelt Lake on May 6th. It was the third or fourth lake in her 6 x 10 mile series.

    On May 4th and 5th, we swam with Kent in Saguaro Lake and Canyon Lake. These courses were determined by the lakes themselves, and we swam the lengths... dam to dam. the S.C.A.R challenge continued on to Lake Apache, and will conclude with a night swim at Lake Roosevelt.

    I've been quite busy planning events in the Hudson, so haven't gotten in any long swims since... a broken rib (slipped on the trail to Saguaro Lake) had me on the sidelines a bit as well, but... the show must go on!

    2012 Swim Schedule

    May 4th Saguaro Lake, Arizona +/- 9.5 miles
    May 5th Canyon Lake, Arizona +/- 9 miles
    May 6th Lake Roosevelt, Arizona 10 miles
    June 30th 8 Bridges Stage 5, Hudson River 19.8 miles
    July 21 La Traversee du Lac St Jean, Quebec 32k
    July 28-29 Lake Inari, FInland 20k
    August 4 Vidostern, Sweden 21k
    August 21-23 Cape Cod Bay, MA 20 miles
    ???Sept 9 Memphre, Newport, VT 25 miles Committed
    ???Oct ??????????????? (a few ideas in the works)

    Updated June 11th, 2012 at 08:22 PM by chaos

  13. Saturday, June 9, 2012 Spokane LCM Meet Results

    by , June 9th, 2012 at 11:25 PM (Fast Food Makes for Fast Swimming!)
    This was most definitely the smallest and coldest masters meet I've been to yet. We got confirmation earlier in the week that the meet would go on with the small numbers (it was cancelled last year).

    We had 27 entries to start, and 5 deck entries bringing us up to 32 for the meet. It seemed like the numbers were actually smaller than that, as they were combining heats together anyway from missing people. On top of that the temperature was in the very very low 50s, and it was windy, and it was a pretty significant rainfall as well. All these things don't usually add up to a good swim meet, but we sure did pretty good.

    I met up with That Guy for a little carpooling fun for a majority of both of our trips. I figured since we'd both be covering 2/3 of our trips on the same freeway, why not? When I called him to see where he was, he ended up being about 2 miles behind me on the road (in comparison to the pool that's almost the same spot as in the 800 Free event) We had a good time for the day. Got in a little pool measuring exercise before the meet, since this was the first time a masters meet has been held at this particular pool. The numbers on the tape measure were in our favor, so we let the meet go on (for Top Ten/record purposes).

    I'd say that 75% of the folks just stayed in the pool's warmup lanes for the duration of the meet, with the exception of getting behind the blocks for the races. With such a small meet, the starter would just read off the following heat's lane assignments on a first name basis and everyone meandered their way over to the lanes, hopped up and away we went. It was good fun.

    The results...everything was hand timed, no electronic timing. All worked out good, just no splits to report.

    100 Back - 1:14.59 - New LMSC Record
    I was happy with this one. It's a masters best time as well.

    200 Fly - 3:30.40 - yes that is correct, no typo.
    The referee asked if they could combine me into the 200 Breaststroke heat since I was the only 200 Flyer in the meet. Normally I would've had the 200 Breast heat as rest. I didn't care. I knew it would put me up immediately after the backstroke...the ref said I could have time (like a UFC fighter who took a low blow), but I said I was fine. Let's do this.
    Ended up doing a 100 Fly in 1:09ish or so (that's how it felt), then took a master's minute, did another 50, then waited for the top breaststroker to pass me at the 150 point. I let him go past the 15 Meter mark on the final length, and then I pushed off in an attempt to beat him. It was close, but outstroked him at the end. Phew!!
    At least I put up a decent time already last weekend.

    50 Back - 34.00 - New LMSC Record, and masters best time!
    Some Guy, I think his first name was That, kicked my butt hardcore in this race, but I didn't see anything except clouds for the whole race.

    50 Free - 27.11 - New LMSC Record, and masters best time!
    I actually did think about shortening up my stroke and spinning my wheels for this. My kick was intense as well. And I extended the SDK portion of the race as well. Win win win all around! This time was fast enough for the previous record in my previous age group as well. Isn't it amazing how you get the time after you're no longer eligble for a certain record?

    100 Free - 59.50 - New LMSC Record, and I BROKE A MINUTE LCM!!!
    This wasn't too long after the 50 Free, so I knew I had my sprinting mojo going good, just depended on the distance guy in me to keep me strong for the duration of the race. It actually felt really good, and I felt that I could've gone even faster. I'm sure the full beard could've come off for another 3 seconds at least!

    As for 4 of those races (the short ones), this will probably be the last time I swim them LCM until I'm 40 years old, unless I all of a sudden have a sprinting breakthru happen!

    Relay Fun:

    Just for fun, That Guy and I paired up for a couple exhibition relays with the other 1 or 2 relay teams in the last two races.
    The first was a 200 Medley Relay. That Guy was volunteered BY ME, to do the first half since it had backstroke in it. I then did the Fly/Free portion of the relay.
    Then, the following heat was the 200 Free Relay. I went first, and did a 100 Free semi-easy as my meet cooldown. That Guy...strangely enough, did his 100 of the relay as Fly. Crazy That Guy, but I'll give him for the effort.
  14. easy easy day

    by , June 9th, 2012 at 08:24 PM (Mixing it up this year)
    My kids had a Y meet today. Hot pool, outdoors, no blocks.

    I just swam a quick loosen up swim.

    500 free
    500 kick every 3rd 25 fast w/fins
    200 torque drill w/paddles

    Total 1200 meters
  15. Friday June 9th

    At home with Susan.

    Warm-up (1200)
    200 swim
    4 x 50 @ 1:15 IM order
    4 x 100 @ 1:50 50 catchup / 50 swim
    4 x 50 @ 1:00 IM order
    2 x 100 @ 1:40 gentle descend

    Set I (700 set / 1900 total)
    3 x 50 @ :50 dolphin kick with mono fin on stomach
    8 x 25 @ :40 flutter kick with board, odds easy, evens AFAP
    8 x 25 @ :45 underwater SDK w/fins
    3 x 50 @ :50 dolphin kick with mono fin on back

    Set II (1000 set / 2900 total)
    1 x 500 pull with buoy and paddles, strong pace, went 6:14
    5 x 100 @ 1:30, swim descend

    Wrap-up (300 / 3100)
    2 x 50 @ 1:30 hypoxic (managed no breaths on either)
    100 easy

    ** 3100 **


    Kicking with the mono fin is getting a bit easier, although I sometimes really move through the water and sometimes feel like a complete lummox and wonder what the hell I am doing. My feet still cramp quickly when using it, I wonder if it is because they can't flex or stretch because of the rigidity of the blade? In any case, I tried doing some "regular" kicking between short sets of MF kicking today and didn't cramp. I will continue this as I increase the distance kicked.

    The second set was meant to be 20 x 100 on intervals descending from 1:30 to 1:20 (which is only possible on a good day), but neither of us was feeling great in the water and Susan is doing an open water race this weekend so that set got filed away for the future.
    Swim Workouts
  16. Sat., June 9

    by , June 9th, 2012 at 05:01 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    4:00 VK (flutter, breast & dolphin)

    Speed/Power Sets:

    -- Didn't use fins on any of this. The right side of my foot was bothering me.

    5 x (:30 VK + :30 rest)
    -- held 10 lb dive brick
    -- 3 dolphin, 1 breast, 1 flutter (hardest)
    -- this wasn't easy!
    100 EZ

    4 x 50 torque drills w/agility paddles @ 1:30
    50 EZ

    1 x 50 AFAP backstroke from a push
    -- 29 low, 16 & 17 SDK per 25
    -- didn't want to go from blocks b/c I was worried about cramping
    100 EZ

    10 x 50 burst to 15 m + cruise @ 1:15
    -- 5 dolphin kick w/board, 5 fast hand drills
    masters minute

    10 x 25 burst to 15 m + cruise @ 1:00
    -- did dolphin kick on back, 15-16 SDK
    -- heart rate was elevated the whole time b/c I was UW 15 meters each time
    100 EZ

    8 x 25 torque drill w/agility paddles & parachute @ 1:10
    -- first time I've tried this with a parachute, kinda liked it as a drill for explosiveness and power for fly

    8 x 25 breast pull w/parachute & paddles @ 1:00

    100 EZ

    Total: 2650 + VK


    I was thrilled that the pool wasn't crowded today! Usually weekends are a disaster, but perhaps the summer weather has everyone outdoors. I enjoyed the workout too. Well, perhaps not the VK with the dive brick.

    I'm pretty booked tomorrow so that will be my off day. Hope to get in a stretch though. Off to do RC exercises now.
  17. Saturday 6/9/12

    Saturday 6/9

    AM only LCM

    5x200 swim

    3x100 @ 1:40 pull w/ buoy 75 dps/25 0 breath FR
    4x100 @ 1:40 75 dps/25 build to fast
    4x50 @ 1:00 4 breaths/3 breaths/2 breaths/1 breath by 50
    6x50 @ :55 25 fast/25 EZ

    2x150 pull w/ buoy + paddles @ 2:30 strong
    2x100 pull w/ buoy 25 scull/75 dps

    Total: 2700
    Swim Workouts
  18. 06.09.12 - Saturday workout

    by , June 9th, 2012 at 02:24 PM (Pete's swim blog)
    Swam solo today after assistant refereeing a U14 soccer match. Fortunately, the match was dominated by one team and there wasn't a lot of running required on my part.

    400 Warm up

    6 x 50 - :50 IM Order, no free twice
    1:00 Break
    5 times through:
    * 100 IM - 1:20
    * 100 Free - 1:30 (recovery)
    50 Easy

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

    12 Times through:
    * 50 Kick - 1:00 (IM Order x 3)
    * 50 Stroke - :50 (IM Order x 3)
    50 Easy

    200 IM - 2:45
    200 Pull - 3:00
    200 IM - 2:45
    200 Pull - 3:00
    200 IM - 2:45
    Came in about 2:48 on the first two. Made 2:44 on the last one. I was pretty tired at this point.

    200 Cool down

    (5350 Total)
    Swim Workouts
  19. Saturday, 6/9/12

    by , June 9th, 2012 at 01:58 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (600)
    10 min choice
    - Did 200 swim, 200 kick, 200 pull, back and free

    Set #1 (400)
    8 x 50 burst + cruise/1:10
    --4 speed play, 4 dolphin kick UW
    - on 1-4 did fly-back-free-fly,
    - on 5-8 alternated kick on belly and kick on back

    Set #2 (1600)
    4 x through:

    25 AFAP + 25 EZ/1:30
    50 @ 100 pace/1:30
    100 @ 200 pace, rest as needed
    200 EZ/5:00

    No times for AFAP 25
    1 = back
    - 50 @ 100 pace - went :41
    - 100 @ 200 pace - went 1:30

    2 = free
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:18

    3 = back w/fins
    - 50 @ 100 pace - went :36
    - 100 @ 200 pace - went 1:20

    4 = free w/fins
    - 50 @ 100 pace - went :33
    - 100 @ 200 pace - went 1:11

    Set #3 (300)
    2 x 150/2:30 (50 scull- 50 kick - 50 swim)

    1 x 100 EZ Warm down

    Total: 2900 meters
  20. Sat Sprint

    by , June 9th, 2012 at 12:39 PM (The Labours of SwimStud)
    Outdoor pool was closed due to the swim meet today so I did a sprint workout inside.

    Warm Up

    600 EZ FR
    4 x 25 DPS Shooters on :40
    4 x 25 Paddle Pull on :30
    4 x 25 Burst n Cruz on :40
    1 x 100 EZ

    Speed-3 rounds on 10:00
    2 x 25 w/chute 1:30
    1 x 50 AFAP
    1 x 200 EZ
    Rest to 10:00
    Did FR, BR, FL. Fly with a chute is difficult! Def pulled my hips down more...but if I can learn to compensate that I think it will make my Fly way better.

    300 FR/BK by 50