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  1. Wednesday 4/18/12

    Wednesday 4/18

    AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY

    600 (200 FR/100 BR kick)
    5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)

    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 hold low red HR (1:00s, 25/10)

    12x50
    2 @ 1:00 FR kick
    2 @ :50 pull w/ buoy (focus on stroke count)
    2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count

    12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
    #1 - shooter
    #2 - 12.5 shooter, fast break out, 12.5 cruise
    #3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
    #4 - EZ

    12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)

    100 EZ

    Total: 3000

    Updated April 18th, 2012 at 07:28 PM by Calvin S

    Categories
    Swim Workouts
  2. Working the IMs

    It was another crowded morning at Riverbank, and today my usual lane was full of yet a different set of crazy-fast swimmers. My usual RB buddies were all there, plus 4 more of my Iceland-bound TNYA teammates looking to get in some LCM training, as well as other assorted regulars and local swimmers I knew. It was chaotic but fun. Hereís what I did:

    900 lcm warmup

    300 FR pace
    100 IM fast
    100 easy

    300 FR pace
    200 IM fast
    100 easy

    300 FR pace
    300 IM fast
    100 easy

    300 FR pace
    400 IM fast
    100 easy

    5 x 200, odds FR w/ paddles, evens FR/BK by 50s, working on maintaining fast turnover on BK

    400 warmdown + play
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  3. Wednesday, 4/18/12

    by , April 18th, 2012 at 01:43 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Recovery/distance day

    Warm up
    3 x 300 build
    - did free on 1st one
    - kicked #2, half with board and snorkel, half on back in streamline
    - pulled #3

    Main Set
    3 x 500/30 sr: continuous swim, free on smooth, back on strong 25's
    - 125 smooth/25 strong
    - 100 smooth/25 strong
    - 75 smooth/25 strong
    - 50 smooth/25 strong
    - 25 smooth/25 strong


    Pull Set
    400/10 sr, did free w/paddles & buoy
    300/10 sr, did back w/buoy only
    200/10 sr, did free w/paddles & buoy
    100/10 sr, did back w/buoy only

    Total: 3400 yards
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  4. 04.18.12 - Wednesday workout

    by , April 18th, 2012 at 12:06 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    5 Times through:
    * 300 Pull - 3:30 (3:20 - 3:25)
    * 50 Easy - 1:30
    * 100 IM Kick - 2:00
    * 50 Easy - 1:30
    * 100 Stroke - 1:30 (Shoot for 1:10 - Br - 1:20, Bk - 1:25, 3 x IM - 1:15, 1:13, 1:13)
    * 100 IM Kick - 2:00
    * 50 Easy - 2:00

    100 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  5. Taper Wk 2

    by , April 18th, 2012 at 11:38 AM (The Labours of SwimStud)
    Well, I'm finally feeling recovered from the weekend at zones and reflecting on my accomplishments so far this season. I took one of Fort's (AKA EvilSprintDiva) workouts and pared off a chunk of yards to suit my plan.

    Warm up:

    400 choice
    4 x 25 shooters @ :20 RI
    4 x 25 no breath free @ :20 RI
    4 x 25 scull

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = EZ speed @ 80%
    50 EZ between each round
    #2 was BR

    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- focus on perfect breakout and nailing the finish
    #2 Was BR


    100 EZ

    Total: 1800
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  6. instructions where 35-40 minute EZ swim

    by , April 18th, 2012 at 08:28 AM (Mixing it up this year)
    Well if you know me I did more than that.

    500 Free
    500 free kick w/zoomers
    5x100@2:30 fly w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim but with a kickout to the 15m mark
    6x50 from block good breakout then EZ half fly half free my first 2 felt horrid but once my back was no longer poping in and out I did great
    200 free EZ w/snorkle

    Total 2000 yards in 50 minutes
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  7. Workout 04/17/12: first OW of year

    by , April 18th, 2012 at 01:12 AM (Maple Syrup with a Side of Chlorine)
    The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.

    Updated April 23rd, 2012 at 04:37 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  8. Tuesday, April 17, 2012 5:00am & 5:30pm

    by , April 18th, 2012 at 12:11 AM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Started off with my same normal running dive 1/2way down the pool, only this time I tweeked something in my lower left side of my back. OUCHY! I was okay for about 25-30 minutes, but the pain started building and had to leave around 45 minutes in to the workout.

    5 x 100 Free @ 1:30
    300 Free Pull

    Main Set (with a group of 4 others in 1 lane - all previous swim teamers so we did well together)
    3 x 200 Free (I did IMs) @ 3:00 (went 2:32/2:34/2:34)
    5 x 100 Free @ 1:30 (1:05s)
    3 x 200 Free (I did Pull) @ 2:45 (went 2:15/2:13/2:11)
    5 x 100 Free @ 1:20 (went to the back of the lane and swam these easy)
    My back was killing me here, so I got out.
    The set continued with:
    3 x 200 Free @ 2:30
    5 x 100 Free @ 1:15

    I was at 3000 yards when I left, but could've been over 4000 in the hour had I been able to stick with it. Oh well... next time. I like swimming Tues/Thurs with these guys, 'cause we can all rock and roll the workouts!

    ------------------------
    3000 Yards and a couple doses of Tylenol throughout the workday.

    ===============================

    P.M. Workout:

    I was feeling much better in the afternoon, and after working on disassembling my wife's car that she slightly wrecked yesterday, I had to go take a dip in the pool.

    Warmup:

    5 x 100 Free @ 1:30 (1:08s)
    5 x 100 Free Pull @ 1:25 (1:05s)
    5 x 100 @ 1:20 All stroke parts are FAST
    • #1 75 Free/25 Fly (1:05)
    • #2 75 Free/25 Back
    • #3 75 Free/25 Breast
    • #4 75 Free/25 Free
    • #5 100 IM (went 1:13)
    I've seen the next set done by Chris Stevenson and others, and thought I'd give it a try today:

    Dropdown Interval Set - goal is to swim as much distance on each interval as possible, before descending the yardage by a 25
    I started @ 1:40 interval, and descended by :05 each rep down to a final :15 interval.

    Did this Free PULL
    1:40 - 125 Yards
    1:35 - 125 Yards
    1:30 - 125 Yards
    1:25 - 125 Yards
    1:20 - 125 Yards (made it, touch and go)
    1:15 - 100 Yards
    1:10 - 100 Yards
    1:05 - 75 Yards (wussed out here, probably could've made 100, but...)
    1:00 - 75 Yards
    :55 - 75 Yards
    :50 - 75 Yards (:48)
    :45 - 50 Yards
    :40 - 50 Yards
    :35 - 50 Yards
    :30 - 50 Yards (touch and go)
    :25 - 25 Yards
    :20 - 25 Yards
    :15 - 25 Yards
    ------------------
    The set totaled 1400 Yards as I did it, and was quite entertaining as well. Definitely have to do this set solo, and just keep track of the hand on the clock.

    100 Kick EZ
    -----------------------
    3000 Yards


    6000 Yards for the day

    ===============================

    Gonna start taking it slightly easy again, got to swim another meet (USAS) on Sunday. I got the timeline emailed to me, and it looks like I'll be spread out pretty good waiting for all the age groups to cycle through each event.

    My event order: 400 IM, (90 min.), 200 Back, (120 min.), 200 Breast, (60-70 min.) 200 Fly, (70 min.) 200 Free
  9. Here I go again.

    by , April 18th, 2012 at 12:09 AM (Swimming, Life, and Other Stuff!)
    While swimming my first length of warm-up tonight and discovered we'd switched from scy to scm. My turns were strange during this workout, especially backstroke since they'd forgotten to move the flags.
    Upon completing tonight's 3K swim I noticed I felt 100% better mentally after my swim. Thank God for swimming.
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  10. Tuesday, 4/17/12

    by , April 17th, 2012 at 03:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    Swam all free on today's workout
    Warm up
    400 choice
    4 x 50/50 ds - 40->38
    4 x 50/1:00 Strong - 37-38
    4 x 25/:45 burst then cruise

    Main Set
    Start with interval that gives no more than 10 sec rest
    12-18 x 100 strong, swim until canít make interval
    - started with a 1:21 so set interval at 1:30, Stayed under 1:25 until around 5 or 6, then they were around 1:27-28 until #12 or so #15 was 1:30 so I stopped there.

    Pull/Recovery
    300-200-100
    - buoy only, went 300/5:00, 200/3:15, 100/1:45

    Total: 3000 yards

    My legs really felt the bike rides from the last 3 days. Last night I went about 21 mi with a friend and rode it pretty hard, averaging about 18 mph. With what I did last weekend, I've done about 80 miles on the bike in the last 3 days.
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  11. Lotsa free

    I swam at Riverbank this morning with Rondi, John, and Andrew. It was crowded--we shared a lane for most of the session with three Columbia swimmers and their coach, but the four of us all eventually ended up in the adjacent lane. The Columbia guys were polite swimmers, but they were also quite speedy!

    I somehow arrived at the pool without goggles today, but Rondi was kind enough to lend me a pair--reason #647 why itís nice to swim with friends. Hereís what I ended up doing:

    900 lcm warmup (400s, 200k, 200p, 100d/s)

    5 x 400 FR @ 7:30ish [was pleased with my speed on theseóheld 6:10s +/- :05.]

    5 x 200 FR, odds pull with paddles, evens swim

    3 x 100 FR/BK, maintaining 60spm on both strokes [thatís pushing the turnover a bit on my BK]

    300 warmdown + play

    I felt good in the water after a rest day yesterday and happy to be swimming. Enjoyed a nice stretch afterwards on the playground.

    Updated April 17th, 2012 at 01:57 PM by swimsuit addict

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  12. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/12

    by , April 17th, 2012 at 12:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 200 kick 4:30
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100-stroke or IM- 2:00

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 should be fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750Y
    Categories
    Swim Workouts
  13. 04.17.12 - Tuesday workout

    by , April 17th, 2012 at 10:35 AM (Pete's swim blog)
    Swam w/ Roger, Howard and 2 x Dave. Pool temp 84. I think I'm finally getting over this cold/sinus infection. Was able to recover much better today. Still not quite 100% but I was able to do things I haven't for the last week or so.

    SCY

    500 Warm up

    125 Free - 2:00
    125 Free - 1:55
    2 x (200 IM + 50 Fly) - 4:00
    125 Free - 1:50
    125 Free - 1:45
    50 Easy

    2 x (50 Back + 75 Free) - 2:00
    2 x (200 IM + 50 Kick) - 4:00
    50 Easy

    2 x (50 Breast + 75 Free) - 2:00
    2 x (50 Fly + 150 Free + 50 Fly) - 4:00
    50 Easy

    3 Times through
    * 3 x 100 - 1:20
    * 1:00 Break
    First 2 rounds I did 25 stroke/75 free. Last round the challenge was to do as little free as possible and still make it. I did 2 x (50 Br + 50 Fr) on 1:17 and 1:18 and 75 Br + 25 Fr on 1:18. Probably should have gone for it and tried to do 100 br at the end.

    8 x 25 - :40 IM Order easy/hard
    Breaststroke was working well today. Hard br was on :16.5. Fr was around 14 which is pretty quick for me.

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  14. How not to taper: a true story

    by , April 17th, 2012 at 10:13 AM (Life in the (not so) fast lane)
    Last weekend I did the Great Lakes meet at Bowling Green as a taper meet. As a team we had been doing a 3-week taper. In my case, I did a couple of the things one probably shouldn't do to get the most out of it:
    • I took a little over 2 weeks off of swimming immediately prior to the start of tapering. I had to travel out of the country during that time and didn't have access to a pool while I was gone.
    • Because of the above, I increased my yardage and, to a lesser extent, the intensity of my solo workouts just because I felt pathologically out of swimming shape.
    • I'm also training to run a marathon at the beginning of May, and my long runs have gotten up to between 15 and 20 miles over the last few weeks.
    In addition, I went all winter without getting sick, but I somehow chose the week of this particular meet to come down with a chest cold.

    So now that my excuses are out of the way , here's how I did:

    I started with the 400IM. This was only the second time in my life I've swum it for time. Last time my splits were:

    1 43.71 43.71
    2 1:37.01 53.30
    3 3:44.83 2:07.82
    4 3:44.83 0.00
    5 4:38.44 53.61
    6 5:34.54 56.10
    7 6:18.61 44.07
    8 6:59.58 40.97

    Excruciatingly slow, but hey I did it.

    This time, my splits were:

    1 :43.21 43:21
    2 1:37.36 54:15
    3 2:36.13 58:77 (okay, this one was all recovery )
    4 3:31.34 55.21
    5 4:23.24 51.90
    6 5:15.65 52.41
    7 5:57.85 42.20
    8 6:37.60 39.75

    I took it out really easy, tried to hang in here, and improve on my splits, which I did. It's much better than last time, so I'm happy with this swim. Clearly, there is some low-hanging fruit as far as further improvement goes. That second 50 fly is rough for me, and my backstroke just plain sucks out loud. But I can safely say that I no longer dread this event and will undoubtedly train specfically for it and do it more often.

    My other events were 50/100 FR and 50 BR. My times in those were average for me, and given that the entire meet was done in less than 2 hours, I have no complaints.
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  15. Starting to rest

    200 w/bouy
    200 kick/swim

    4 x 250 IM order
    -100 swim/100 kick
    -50 ez backstroke

    10 x 50 drill/swim
    -went IM order and then BR on the last two

    10 x 12.5 sprint with strong finish

    4 x 50 all out from blocks @ 4:00

    200 w/d

    2425

    Big drop in yardage and intensity from last week. We were suppose to a longer warm down along with some turn work. Backstroke and all of my turns are feeling very fast right now. I am going to need a fast backstroke for my upcoming IMs. I haven't gone off the blocks in a long time and was surprised at how fast I was able to go. I am getting pumped for the trip to Greensboro The bigger challenge is making sure work will be on autopilot while I am gone for a couple of days. Will the madness ever stop?
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  16. still feel like )*#% but not bad in the end

    by , April 17th, 2012 at 08:32 AM (Mixing it up this year)
    Still having issues with speed right now and left shoulder, lower back issues abound.

    My daughter was complaining about getting old at 21 and I just had to laugh.

    500 free every 4th lap kick on back
    6x25@:45 shooters i could get out to 1/2 pool now but then I pop up when I don't have fins
    6x25@:45 no breathers i only made the first one
    4x25@1:00 scull

    4x(4x25)@1:00
    1st 25 burst + cruise free
    2nd 25 burst + cruise fly
    3rd 25 EZ
    4th 25 EZ speed i could actually do the last 2 as no breathers but then I may have been going more like AFAP than EZ speed since I went 18 and 17 on those
    50 EZ between rounds

    300 free w/snorkle EZ

    2x50 from block sprint to wall then EZ back
    100 EZ

    Total 2000 yards

    I guess I would have to say this was a good workout today.
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  17. Monday 4/16/12

    Monday 4/16

    PM only SCY (pseudo-taper)

    600 (200 swim/100 side kick)
    8x50
    2 @ 1:00 25 surf kick/25 drill
    4 @ 1:00 D1-4
    2 @ 1:00 25 surf kick/25 drill

    6x300
    3 @ 3:45 D1-3 (3:28, 3:19, 3:13)
    3 @ 3:30 hold low red HR (3:11, 3:12, 3:10, 27/10)
    4x50 @ :35, :40, :45, :50 active recovery

    8x25 @ :30 V.S. (4 fly, 4 breast)

    600 (200 kick, 200 drill, 200 swim, alternating 100 breast/100free)
    400 w/ buoy (100 pull/50 skull)
    5x100 @ 1:40 (IM, odd drill, even swim)
    100 EZ

    8x50 @ goal 200 pace (fly, 1:59)
    4 @ 1:15 (:28, :28, :29, :28)
    2 @ 1:00 (:28, :29)
    2 @ :50 (:29, :29)

    100 EZ

    Total: 5300
    Categories
    Swim Workouts
  18. Monday, April 16, 2012 5:00am & 5:00pm

    by , April 16th, 2012 at 11:08 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    I got lots of congratulations from my teammates at practice this morning for my performances last weekend. Facebook is good at times.

    Warmup:

    5 x 100 Free @ 1:30
    300 Free Pull
    200 Kick w/ board


    Took about :20 rest between each of the following, with about 70-80% intensity. Just looking for some aerobic yardage today after the meet.
    • 2 x 200 Free
    • 2 x 200 Free Pull
    • 2 x 200 IM
    • 2 x 200 Free Pull
    • 2 x 200 Free
    --------------------------
    3000 Yards

    =================================

    P.M. Workout

    5 x 100 Free @ 1:30 (1:07-1:08s)


    4 x 200 (150 Free/50 IMOrder) @ 2:45
    • 1st and 4th (w/ Fly and Free) went 2:16s
    • 2nd and 3rd (w/ Back and Breast) went 2:25s
    3 x 300 Free Pull @ 3:45 (went 3:24/3:26/3:23)

    2 x 400 Free @ 5:00 (went 4:40/4:43)

    (1 x 500) as 4 x 125 Free @ 1:40 (1:25s)

    ----------------------------
    3500 Yards
    just getting some yards in on my tapered body.
    Still have to be ready for the Distance Pentathalon this coming Sunday (USAS meet)

    6500 Yards for the day
  19. April 15, 2012

    Warm-up (1000)
    200 swim
    3 X 100 free @ 1:50 DPS
    200 IM, drill by 50
    3 X 100 free @ 1:40 DPS

    Set I (400 set / 1400 total)
    8 x 50 kick @ 1:10

    Set II (1500 / 2900 total)
    5 x
    * 2 x 100 @ 2:00, perfect stroke
    * 1 x 100 @ 2:00, target race pace

    Wrap-up (400 / 3300)
    4 x 50 @ 1:15 no-breather
    200 easy

    * 3200 *

    **************************************************

    A nice easy recovery workout for me, a taper workout for Susan who will be swimming the 1650 at Nationals. I didn't have any major cramps today, although I couldn't say why. I need to take Fort's advice and get my electrolyte levels tested.
    Categories
    Swim Workouts
  20. Countdown to 2013 SCY Nationals

    by , April 16th, 2012 at 07:30 PM (Elise's Fitness Fun)
    Nope. No typo in the title. I really mean 2013. Got in good shape for 2010 SCY Nationals and thought I would take a 6 month break from any kind of consistent training. Six months turned into nearly two years. I wasn't too bad of a couch potato during this time. I bowled, hiked, rode my bike at moderate paces, and jogged with my dog. During the last two years, I have done some extensive remodeling on the house and have been working on my masters degree in history. I will be graduating in December provided I pass my oral comprehensive exams.

    In any case, when I saw that SCY Nats was going to be held in Indianapolis next year, I decided I'd better start getting back in shape. I really like the pool at Indy and miss seeing my friends. I'd like to go and make a decent showing which for me means maybe getting lucky and getting a tenth place finish.

    I'm going to try something which some might consider to be somewhat unorthodox.
    I am going to focus on weightlifting before I get back into heavy swimming. In fact, for the first few weeks back, I am going to just use my swimming as a cool-down from my weights. While I am building my strength this summer and early fall, I'll probably stick to drills, easy swimming, and maybe a few sprints at the end. Only after I have built up my strength, will I ease down on the weights and focus more on swimming. My strategy is to build strength and minimize the chance of injury. Also, I hate getting back in the pool and doing regular workouts before I have started doing weights. I always feel pathetically weak!

    I'll probably do a little bit of cross-training, but will keep it to a minimum. I'm more interested in getting strong and swimming well.

    Anyway, here is the workout I did today:

    Warm-up: 5 minutes on the gauntlet

    Bench press: bar x 10, 65 x 8, 85 x 6, 65 x 8, bar x 10

    Lat hi row: 90 x 10, 100 x 8, 110 x 6, 100 x 8, 90 x 10

    Hammer curls: 3 sets of 12 x 10

    Leg Press: 130 x 10, 150 x 8, 170 x 6, 150 x 8, 130 x 10

    Hip adduction: 110 x 10, 120 x 8, 130 x 6, 120 x 8, 110 x 10

    Hip abduction: 110 x 10, 115 x 8, 120 x 6, 115 x 8, 110 x 10

    Seated ankle-flexion machine: 3 sets of 45 x 10

    Captains chair: 3 sets of 20

    1.25 mile walk with 4 x 100 yard sprints
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