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  1. Testing the waters for tomorrows meet

    by , October 11th, 2012 at 07:29 AM (Mixing it up this year)
    My whole focus lately has been getting a good 1500 Free which is tomorrow. I know I am not as fast as when I swam with the kids team but I am still fairly fast for me.

    Todays workout was just an easy long and loose one but with one descend set that sure felt good. I thought I started out too fast but as I got into it I got much faster.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim good kickouts on all turns
    500 kick w/zoomers
    5x100@2:00 as 50 back/50 free descend 1-5 went 1:43, 1:38, 1:34, 1:29, 1:25
    500 long and loose

    Total 2500 yards

    I am so ready to get down to Disney! Yes I am staying in the new Art of Animation Resort for this meet. And Saturday after the 200 fly I am heading to Hogwarts for some fun! Of course I will swim too!

    Updated October 11th, 2012 at 10:07 AM by Donna

    Categories
    Uncategorized
  2. Wed, Oct. 10, 2012 7:00-9:00

    by , October 11th, 2012 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    I was asleep for about 45 minutes off and on in the living room before making it over to practice (I should've stayed asleep in hindsight). OMG this was a killer night!


    Warmup:
    800 Free


    400 Dolphin Kick w/ board (EZ/Hard by 25s)
    • didn't make much of a difference on the EZ or hard. Dolphin kicking with a board is the most evil thing you could possibly do...well besides a 50 Back in a meet.
    • Leslie's gonna hit me now
    8 x 100 Free Pull @ 1:45 Desc. 1-4 & 5-8
    went from 1:10-->1:02, and 1:08-->1:00
    (2000/2000)

    20 x 50 SDK on back w/ fins @ :45
    made them kinda (started at :40s, slowly migrated my way to :46+ish or so by the end)
    (1000/3000)


    Main Set:



    500, 400, 300, 200, 100 Free @ LIFO +:30
    • need to descend your 100 avg. on each swim
    • John wanted Jared and I to start around 5:40 for the 500, and see what we could do. YIKES!
    • found out that Jared can't count when he's leading the lane on distance type swims. He did extra 50s on the 500 and 300 (I led the 400 so that was ok)
    • went 5:45 (1:09)/4:28 (1:07)/3:35 (1:11+)/2:16 (1:08)/1:02
    • I crapped out on the 300 and just couldn't maintain my speed
    200 EZ
    (1700/4700)

    4 x 200 IM Desc @ 2:50 ... "2:50!!!?!??!?"
    went 2:40, 2:40, 2:38, 2:35 and they hurt something fierce

    200 EZ
    (1100/5700)

    4 x 100 Stroke (non-free) @ 1:30
    Did Back (1:23, 1:22, 1:20, 1:15)

    4 x 50 Choice SPRINT @ 2:00
    went all Free, did :29/:29/:29/:28
    those last 10 yards hurt BAD

    300 EZ and out

    -------------------
    6600 Yards (a new record)

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

    Lucky for me, tomorrow my son has a later night end of season soccer party with his team, and I'll make sure to attend it. I could use a day off from the pool this week.

    Updated October 11th, 2012 at 01:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  3. Wednesday 10102012: AM Swim

    by , October 10th, 2012 at 11:37 PM (aztimm's training blog)
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (SCY)
    Paul coached solo

    got in 200 w/u

    transition set, 4 rounds:
    75 @ 1:30, breath pattern
    50 @ 1:00, kick
    25 @ :30, stroke

    main 1:
    4 x 100 @ 1:30
    100 @ 1:10
    3 x 100 @ 1:25
    100 @ 1:10 (well we regrouped)
    2 x 100 @ 1:30
    100 @ 1:10
    100 @ 1:25
    100...

    50 easy

    main 2: (supposed to be w/fins + paddles)
    4 x 100 @ 1:40
    100 @ 1:15
    3 x 100 @ 1:35
    100 @ 1:15
    2 x 100 @ 1:30
    100 @ 1:15
    100 @ 1:25
    100 @ 1:15

    200 w/d

    TTL: 3850 yards

    this was a very frustrating set.

    main 1 was supposed to go: 1:30/1:25/1:20/1:15, with the 1 x 100 in between @ 1:10. there was absolutely no way I could handle that today, but I was going to try. no, I didn't make any of the 1:10s, but I was able to catch up over the other bits. then Paul stopped us and had the lane re-group, which was fine by me.

    on main 2, Paul had told us to do that w/fins + paddles. I did that for the first 2, then decided I was getting too much rest and took them off. then of course the other guy in my lane did the fast 100 @ 1:10. when there were multiple repeats of the other 100s, I caught back up. but for the 1:25 I just kept back so finished a little after.



    had a long day at work, left there late, and just didn't feel like trying to squeeze in the gym afterward.
    Categories
    Swim Workouts
  4. Wednesday, Oct 10 - Getting It Back

    Swam with Dave M, Peter, Roger and Ray. Swam stronger today - felt pretty good about the first 3800, but was pretty tired after that. Speed is not all the way back - but was better than yesterday.

    150 Free
    6x200 on 2:55
    150
    4x125 on 1:45
    50 Back
    4x125 on 2:00
    50 Back
    12x75 on 1:15
    12x25 on :30
    200 Kick
    5x100 Back w/paddles on1:45
    5x100 Free w/paddles on 1:35

    5000 yards
    100 minutes
    Categories
    Uncategorized
  5. Wednesday 10/10/12

    Wednesday 10/10

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    100 side kick

    4x (did all STRK IM order by round)
    4x25 @ :30 kick w/ board STRK
    2x50 @ :50 pull w/ buoy + strapless paddles <2 breaths per 25
    100 @ 1:40 50 FAST STRK/50 aerobic FR

    50 EZ

    500 for time (5:29)

    150 EZ

    Total: 3000

    PM swim:

    Water Polo practice with my high school guys.
    Categories
    Swim Workouts
  6. Wednesday, 10/10/12

    by , October 10th, 2012 at 04:26 PM (A comfort swimmer's guide to easy swimming)
    Had a good swim today.


    SCY
    Warm up (800)
    200 swim free & back
    200 kick - 100 flutter with board & snorkel/100 flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (400)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - 1-2 free, 3-4 back

    Swim Set #2 (1200)
    12 x 100 back done as:
    3/1:50
    3/1:45
    3/1:40
    3/1:35
    - all were between 1:28 and 1:31

    Was supposed to do kick set but had some major hamstring cramps when I pushed off the wall on 1st turn so I stopped and did long cool down swim.

    Warm down
    400 easy free

    Total: 2800 yards
    Categories
    Uncategorized
  7. Wed., Oct. 10

    by , October 10th, 2012 at 04:19 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    standing wrist/forearm curls on machine (Teen Fort showed me these), 30-40 x 3-4 x 15
    forearm/tricep exercise attaching rope to machine (basically an overhead tricep press moving the hands/wrists to the sides at the end), 40 x 3 x 25
    good mornings, warm up, 80 x 4 x 8
    rear delt flys, 55 x 3 x 25
    explosive leg press, 190 x 3 x 10
    ravers , 30 x 3 x 25
    russian twists w/25 lb plate, 3 x 35
    captains chair leg raise, 2 x 25
    power wheel pike ups, 2 x 15
    long arm crunches, 2 x 100
    bunny hops over bench, 2 x 25
    knee tuck jumps, 2 x 10
    altitude drops, 10

    30 minutes stretching, foam roller and yoga


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

    Just hit the gym today. No time to get a recovery swim in at the pool. Wed is a busy carpool day cuz Lil Fort has both soccer and swimming. Ciao!
  8. Sarasota Y Sharks Masters 5:30 AM Workout -10/11/20122

    by , October 10th, 2012 at 12:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 :50

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 :45
    Four rounds.Choice.
    Round 1: 25 is fast
    Round 2: 50 is fast
    Round 3: 75 is fast
    Round 4: 100 is fast

    5 X 100 kick 2:15
    50 moderate/50 fast

    1 X 800 pull
    50 easy/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    4300Y
    Categories
    Swim Workouts
  9. Tuesday, 10/9/12

    by , October 10th, 2012 at 12:05 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up: (1000)
    400 choice - 200 back/200 free
    4 x (50 drill + 50 kick)/20sr
    - back & free, 1 arm and fist swim for drill
    4 x 50 burst + cruise/1:00 - all free

    Main Set: (1500)

    - this set all back
    1 x 50 AFAP/1:00 - went 36
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - @ 15 SPL
    1 - 2 min rest

    - all back on this set
    2 x 50 fast kick w/fins (under 15y) @ 95%/1:30 - 35 on both
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30- @ 15 SPL

    - all free on this
    3 x 50/2:00
    1 = 80 - 85% - went 37
    2 = 90% - went 33
    3 = 95% - went 30

    2 x 50 easy kick/1:30
    2 x 50 DPS Swim/1:30 - free @ 13-14 SPL
    1 - 2 min rest

    4 x 50 w/fins @ 2:00
    #1 = AFAP kick 15y UW
    - did dolphin on belly to 15, then on back to wall each way, went 36
    #3 = AFAP swim
    - did fly, went 31
    #2 & #4 = easy free
    2 x 50 easy kick/1:30
    2 x 50 DPS swim/1:30 - free @ 13-14 SPL

    4 x 50 pull/1:00 free w/ buoy only ave 44 and 15 SPL

    Warm down
    200 easy free & back

    Total: 2700 yards
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  10. Wed Oct 10th, 2012

    by , October 10th, 2012 at 11:27 AM (Ande's Swimming Blog)
    Wed Oct 10th, 2012

    Trained yesterday didn't blog
    need to lift weights today


    Whitney coached
    SCY UT Swim Center Diving well
    6:00 - 7:30, dove in at 6:02
    Swam with Mike, Tyler, Marcio
    beside Todd, Sloan, Larry,

    Warm up
    100 fr
    100 FL KRLS
    200 FR
    100 BK KRLS
    300 FR
    100 BR KRLS

    Main Set

    8 x 25 FL on 30
    ODDS 6 SDKs 2 fast strokes
    EVENS k on bk

    300 IM fast on fly, cruise the rest
    1:00 break

    8 x 25 Bk on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 BR on 30
    ODDS strong pull out 2 fast strokes
    EVENS k on bk

    300 IM fast on bk, cruise the rest
    1:00 break

    8 x 25 FR on 30
    ODDS 6 SDKs 4 fast strokes
    EVENS k on bk

    300 IM fast on fr, cruise the rest
    1:00 break

    assigned: 1000 fr done 175 mod 25 fast no breath
    Did: 5 x (125 fr, 50 break, 25 fl fast no breath)

    8 x 125 on 2:00
    odds done 100k 25 fl fast
    evens done 100 IM 25 underwater (made em all)

    200 easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  11. 10.10.12 - Wednesday workout

    by , October 10th, 2012 at 09:39 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Meredith, Ray, Leah and Wendy.

    SCY

    650 Warm up

    200 Kick - 3:00 (made 3:02)
    50 Fly/Free / 150 Kick - 2:55 (already way behind)
    100 Free/100 Kick - 2:50 (Still off the pace)
    150 Free/50 Kick - 2:45 (Catching up)
    125 Free/75 Kick - 2:50 (Finally got a couple seconds rest)
    75 Free/125 Kick - 2:55
    200 Kick - 3:00 (made 3:05)
    100 Easy
    Tough set and a bit out of my reach. I could probably make it w/o a drag suit.

    4 x 125 Free - 1:45 (Made 1:20-1:25)
    50 Easy
    4 x 125 Stroke, IM Order - 2:00
    50 Easy

    12 x 75 - 1:15 Sliding IM
    100 Easy

    12 x 25 - :30
    Odds free no breath
    Evens Fly no breath
    :30 is pretty tough for me. I could probably make :35 and definitely :40. I did do 4 of them but needed one breath on the other 8.

    4 x 200 - 3:00 Convert IM to pull

    200 IM Easy - Cool down

    (5550 Total)
    Categories
    Swim Workouts
  12. Argh Gosh Darn It!

    by , October 10th, 2012 at 09:37 AM (The Labours of SwimStud)
    ...or something like that...

    I keep reinjuring my knee...ran 3 miles Thursday nothing..not a peep...did maybe 3.5 to 4 and I feel it tighten and now it's inflamed and painful again. Taking off all week...no running for 2 weeks...then see how it goes...if it pulls again...going to see a doc.

    Doesn't feel like "damage" but I'm not an ortho...
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    Uncategorized
  13. Recovery and Race Specific stuff

    by , October 10th, 2012 at 08:33 AM (Mixing it up this year)
    Shoulders and elbows aching alittle this morning so did an easy workout and some dolphin kickouts.

    Saw a Hammer fizz in my office on the shelf so I used it today. I have to admit I am bad on nutrition and need to get better with it.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim
    8x25 torque drill w/strapless paddles
    8x25 shooters w/monofin
    100 dolphin kick on back w/monofin
    5x50 from block good kickout and fly breakout +cruise
    400 free kick w/zoomers
    200 EZ

    total 2350 yards
    Categories
    Uncategorized
  14. wed 10/10/12

    swam 2K @ 0530. first time i did this during the week. pool was crowded but everyone had a lane. this was def the get out of bed older crowd that wasn't playing around.

    This swim took a lot out of me and was the first swim at my old training pace since I was sick. it's amazing how congested I was!

    warmup

    300 sw
    300 k

    2x 100
    2x 200
    2x 300

    100 k

    100 cd
    Categories
    Swim Workouts
  15. Tues, Oct. 9, 2012 7:00-9:00pm

    by , October 10th, 2012 at 12:55 AM (Fast Food Makes for Fast Swimming!)
    I was tired most of the day after yesterday's 6100 yard workout...and then John threw us this intense non-freestyle workout:



    Warmup:
    400 Free DPS Build

    12 x 50 Core Kick w/ fins @ 1:15 (this was easy)
    10 x 50 Flutter Kick w/ fins @ :45 (this was not so easy*) (held :40-:41s)
    *I do use the short fins while everyone else has long fins...makes a difference

    10 x 25 V-Sit Scull @ 1:15
    (1750/1750)


    Main Set:
    10 Rounds of
    • 100 Stroke (non-free) in groups of 2 (EZ 100/Fast 100) @ 1:45
    • 2 x 25 Sprint of the same stroke @ :45
    (Went Fly/Back/Breast/Breast/Back) for my "groups of 2"
    100s fast times: 1:07, 1:12, 1:18, 1:19, 1:11

    200 EZEZ
    (1750/3450)

    16 x 75 (4 times through IM Order) @ 1:45
    • Build a 50 (this means increase kick intensity)
    • :10 rest @ 50
    • SPRINT a 25 (mega kick)
    • recover before next sendoff
    (1200/4650)

    250 EZ

    -----------------------
    4900 Yards


    Not a huge amount of yardage...but it sure feels like a lot right now...
    It's gonna be a looooooong day tomorrow...
  16. Tuesday 10092012 workouts

    by , October 10th, 2012 at 12:32 AM (aztimm's training blog)
    went out for a nice little spin on my bike this morning:

    Home to Ahwatukee w/hill Loop 51.18 mi 02:43 18.8mph pace

    Was a fantastic morning for a little spin, temps in the upper 60s most of the time, nice sun (once it rose), if only we could get rid of the annoying wind. Not only that, but this annoying clicking sound on my bike...and I seem to have stumped the mechanics at my shop. I have a feeling it is the bearings. Anyway, the ride felt nice and smooth, didn't really push things too much, other than the hills of course.
    http://app.strava.com/rides/24480969



    after work I went up to Mesa-Kino for the PM masters swim workout
    we were in the main pool--and had 8 lanes, plenty of space
    Zach coached

    got in 300 w/u

    12 rounds of:
    --50 easy @ 1:00
    --25, 80% @ :30

    50 easy double-arm backstroke

    4 x 50 @ 1:30, all FAST
    --did free: 32, 31, 30, 30

    300 easy

    4 x 50 @ 1:30, all FAST
    --did free: 32, 30, 30, 31

    300 easy

    4 x 50 @ 1:30, all FAST
    --did breast: 40, 40, 39, (off the block) 37

    400 easy/warm-down

    TTL: 2850 yards

    the water felt really nice and cool, especially on my legs after biking this morning.

    that transition set worked nicely. I took the easy 50s very easy, maybe 45 sec. I did breaststroke on all of the 25s and held around 20-21.

    I played around with my breathing on the fast 50s. I normally breathe every stroke cycle, and did that for the first of each round. then I tried to breathe every 4, or even 6. and yes, I was a little faster

    initially I was just going to do all of the fast 50s free, but then decided to try a few breast. still wasn't as fast as I'd like, but some could be because of biking this morning. I'm usually faster when I swim in the morning also. I should be around 35-36 for a fast 50 off the block.
    Categories
    Swim Workouts , Cycling
  17. Workout 10/09/12:

    by , October 9th, 2012 at 11:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    10 x 100
    - odds: Fr on 1:20
    - evens: kick on 1:50
    Lots of with lane mates
    1 Noah's Ark and out
    (Solo/Rec/2100 yds/40 min)
    -------------------------

    Low key today. Ranged 1:10-6 the frees and felt good in the water. My brother is visiting from Washington state, great evening catching up after I got home from work.
    Categories
    Swim Workouts
  18. October 9 - Back with the Gang

    Swam with Dave, Dave, Peter, and John. Glad to be back in the pool with them. Still trying to make up for the two week layoff. It wasn't necessarily pretty, but at least I made the intervals.

    2x500 on 7:30
    100 Back
    3x300 on 4:30
    100 Back
    5x200 Free w/paddles (started wearing down)
    on 3:00
    100 Back w/paddles
    10x100 Free w/paddles on 1:30
    4x50 Kick

    4400 yards
    80 minutes
    Categories
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  19. Tuesday, Oct. 9

    by , October 9th, 2012 at 06:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Pre-Sets:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    4 x (25 scull kickboard drill + 25 EZ) @ 2:00
    -- http://www.goswim.tv/entries/5770/sc...board-sit.html
    -- great for the forearms and hands
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    I modified Workout #4 from the HIT forums:
    http://forums.usms.org/blog_post.php?do=newblog

    3 x (6 x 25) @ :45
    -- did free/breast/free
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = 25 fast @ 100 pace
    6 = EZ

    100 EZ

    1 x AFAP 50 free w/fins, 22 high-23 flat
    200 EZ

    1 x 50 AFAP fly-back dive from side, 28 flatish
    200 EZ

    6 x (25 + 50 + 25) backstroke w/fins
    25 = fast @ 100 pace + :10 rest
    50 = smooth @ 200 pace + 10 rest
    25 = EZ
    -- whew, this was a major aerobic set for me

    125 EZ

    5 x 40 w/bungee cord
    -- from a backstroke start, kick fast UW until cord is taut then take 10-12 fast kicks and cruise back

    125 EZ

    Total: 3650


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

    Still suffering from DOMS in the water today. I may stick with just one upper body exercises at the gym. Doing another 36-40 reps seems to take a toll. After last season, I considered bagging upper body work entirely in SC. However, it seems to keep my shoulders healthier. Need to hit the foam roller tonight.

    Teen Fort laughed at my 2XU compression top and tights yesterday, claiming that "no clothing would speed recovery."

    For the Sprint Classic, I think I'm tentatively going to enter:
    100 free (50 split)
    100 breast
    100 IM
    50 back (if not too tired to swim it)
    4 x 25

    I may just swim 2 events. Not sure, I'd like to pop off a fast 100 IM (which might not happen if I swim 2 events prior). Might swim through the 4 events a couple times next week.
    Categories
    Swim Workouts
  20. Relaxed Distance Day

    by , October 9th, 2012 at 03:44 PM (Mixing it up this year)
    600 as 200 swim/200 kick/200 pull
    16x25@:45 shooters every 4th on back w/zoomers
    100 EZ

    5x200@3:00 Free w/strapless paddles & bouy descend 1-5 went 2:50, 2:47, 2:44, 2:40, 2:37

    500 kick w/zoomers every 3rd 25 fast

    broken 500 1-2-3-4-1-2-3-1-2-1 dolphin kick off every wall and turn minimum 7 meters

    Total 3100 yards
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