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  1. Week 29 - Wednesday PM(Taper week 2)

    by , April 24th, 2013 at 10:29 PM (After a long rest)
    I was very tired(sleepy) tonight. I had a long day at work combined with tiredness from the quality work this week. I did not have high expectations for this evening but I actually felt ok in the water. I did not have my normal sluggishness in the warmup and felt strong on the main set.

    Warm up
    1000 swim with a snorkel

    Main set
    8x200 on 3 mins descend 1-4 pull, and 5-6 swim no more than 90% effort
    1000 swim with six beat kick
    1000 breathing every 5
    100 easy

    Total 4700

    I went 2.10,2.07,2.03,2.00 on the pull set and 2.11,2.07,2.03,2.00 on the swim set. This was my last double practice day before nationals so my yardage should drop off from here out!
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    Swim Workouts
  2. Wednesday, April 24 - A "W" and a "M"

    Swam next to Peter and Dave, but I never synched up with them. So, I swam my own workout. Decided to do a "W" workout and then added a "M" before doing some back work. Overall, a good endurance workout w/o a lot of rest.

    5x100 on 1:30
    "W" - interval - :45 per 50
    300 (4:05)-200-100-50-100-200-100-50-100-200-300(4:06)

    100 Back

    "M" - interval - :45 per 50
    50-100-150-200-150-100-150-200-150-100-50

    200 Kick
    5x200 Back w/paddles on 3:00
    5x100 Back w/paddles on 1:30
    100 Free w/paddles - 1:10
    100 Back w/paddles - 1:15
    100 Free/back

    5700 yards
    98 minutes

    Updated April 24th, 2013 at 09:47 PM by David W Cochran

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  3. Week 29 - Wednesday AM(Taper Week 2)

    by , April 24th, 2013 at 05:39 PM (After a long rest)
    I felt tired this morning. We did less yardage and more quality today.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 kick on 50

    Main set
    3x(2x100 IM on 1.30 easy, 2x200 free on 2.40, holding 1.05 pace)
    100 easy
    10x50 with fins on 30

    Warm down
    500 easy

    Total 4000

    I went 2.05s on the 200, except number 5 where I went 2.07. The 50s with fins always kill me. I would sooner swim a straight 500 holding the same pace than this 50 set. Somehow turning and going with fins on this pace kills me. We got our Nationals shorts and shirts this morning from our team so I am feeling like Nationals is really just around the corner. I am getting excited!
    Categories
    Swim Workouts
  4. Wed., April 24

    by , April 24th, 2013 at 05:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Transition: (1975)

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    6 x hypoxic 50s w/fins @ 1:15
    odds = SDK on belly, 20 UW each 25
    evens = SDK on back, 20 UW each 25
    50 EZ
    5 x 25 in & outs, fast free flip turns
    50 EZ
    5 x (25 free w/slow arms & fast feet + 25 EZ DAB) @ 1:30
    100 EZ

    Main Sets:

    I did some sets from workout #3 week 17 of the HIT forum:
    http://forums.usms.org/showthread.ph...Non-Taper-Sets

    2 x (4 x 25 @ :45 + 50 EZ @ 1:00)
    1 = smooth
    2 = burst + cruise
    3 = burst + cruise
    4 = 90% (free w/fins, 10s)
    50 EZ

    4 x (25 AFAP kick w/fins + 50 EZ) @ 2:00
    -- flutter kick w/board & fins, 11 flats
    100 EZ

    7 x 50 @ 1:30
    1 = smooth back
    2 = smooth back
    3 = 35 fast back
    4 = 50 fast @ 100 pace back w/fins (25)
    5 = EZ
    6 = EZ
    7 = AFAP (fly w/fins, 23)
    100 EZ

    1 x broken 100 backstroke kick w/fins
    -- 25s @ :30
    -- under 15 m+ each 25
    -- went 10, 11, 11, 11 (43)
    200 EZ
    100 scull

    Total: 3575


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

    I meant to do another broken 100 or two, but I was too tired at the end. Still some residual fatigue from the meet.

    I did see the doc about my knee last week. He doesn't think that there's any tearing or a stress fracture, just some strain and inflammation. My left knee is also looser than my right knee. He wants me to quit doing the extreme angle iso squats with weights. He's not keen on the altitude drops either, but thinks the injury was more likely from the deep iso squats. I've been icing it every night and it does feel a bit better. My elbow feels sorer after the meet, but I assume that's from going off the blocks. I want to get in for one more PRP treatment, but am going to wait until after Nats, maybe even until after LCM Zones in June. Shoulder is most excellent!

    Decided to fly to Indy. Teen Fort has to be back Monday for an AP test, so driving doesn't really work.

    I have a DVD of our relay swims. Don't really know how to download it and upload it to youtube though. Maybe Lil Fort can tell me. I was very deep on my backstroke start in the 50, though it didn't seem to hurt me. Looked perilously close to the 15 m mark again. I need to stick with 14 kicks.

    Updated April 24th, 2013 at 06:04 PM by The Fortress

    Categories
    Swim Workouts
  5. Blissy Riverbank morning

    I enjoyed swimming at Riverbank this morning with a couple of friends. It was a lovely sunny morning, and I enjoyed the bright rays shining in the windows at the far end of the pool during the first part of the session. Hereís what I did:

    1000 lcm warmup (400s, 200k RIM, 200p, 200 IM d/s by 25)

    I knew I wanted to do some faster IM swims today, but I waited to see what my pals were doing before coming up with a workout. They chose a longish 500-2x400-3x300-etc FR set, so I did the following on the same intervals, focusing on working the IMs and recovering on the FRs:

    500 FR, neg. split
    400 IM strong [7:05]
    400 FR, neg. split
    300 IM strong [5:15]
    300 FR, neg. split
    200 IM fast [goal was 3:20, thought that was a reach but went 3:16, happy]
    300 FR pull with paddles easy

    Building an IM: 4 x 200, done as

    • 50 FL strong + 150 moderate free
    • 50 FL + 50 BK strong, 100 mod. free
    • 50 FL + 50 BK + 50 BR strong, 50 easy free
    • 200 IM strong


    4 x 100 kick, odds FR/BR by 25s, evens BK/FL by 25

    200 warmdown + play

    I was working on a faster turnover on my fly this morning, trying to pause just long enough to get a good catch at the front of my stroke instead of resting and overgliding there. A few times I got it just right, and it felt like I was surging forward while I was breathing, rather than having a dead spot in my stroke there. Hey, I think this might be what fly is supposed to feel like! Unfortunately I couldnít make it happen at will, but at least I could recognize the magic when it struck. Hope I can find that feeling again, note what Iím doing differently when it occurs, and come up with some keys to do it consistently.

    After my swim I treated myself to a 30-minute stretching session at the playground north of the pool. Itís a great place to stretchóthere are lots of bars and rings to hang from and grab onto to stretch my arms and torso, plus raised wooden platforms where I can sit and do leg stretches while watching ship traffic go by. And itís a delightfully sunny spot too. Having a sun-warmed, stretched-out, and well exercised body is a pretty blissy way to start the day!
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  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/25/2013

    by , April 24th, 2013 at 03:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    2 X 150 2:45
    2 X 200 3:30
    2 X 100 kick 2:30

    1 X 300 free 5:00
    1 X 200 IM 4:00
    2 X 100 kick 2:30
    Two rounds

    2 X (4 X 100 broken 2:30**#4 on 3:30
    Fast/Choice
    Broken :05 @ 50

    10 X 50 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  7. 04.24.13 - Wednesday workout

    by , April 24th, 2013 at 10:39 AM (Pete's swim blog)
    Swam w/ Dave. Felt pretty bad this morning. I was queasy yesterday afternoon and skipped dinner thinking I might have some sort of virus. Woke up this morning feeling fine but still not hungry. At the pool, I just didn't have any energy. Sometimes I snap out of it after the warm-up but not today. After 4000yds, I was done.

    SCY

    600 Warm up

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> back
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - IM Order, Relay dive from blocks
    4 x 75 - 1:15 Covert Free -> fly (actually felt pretty good here)
    25 Easy kick

    3 x 75 - 1:30 (1st 25 kick fly)
    8 x 50 - 1:00 IM Order, Dive from blocks
    4 x 75 - 1:15 Covert Free -> breast
    100 Easy
    6 x 50 - :45 Free, dive from blocks
    25 Easy kick

    200 Cool down

    (4050 total)
    Categories
    Swim Workouts
  8. Recovery day today

    by , April 24th, 2013 at 08:37 AM (Mixing it up this year)
    I think I was off on my post yesterday by a week the pool is being closed May 7&8. Beside that I really am needing a recovery day so here it is just nice easy focus on stroke swimming.

    500 free
    500 free kick w/zoomers

    10x50@1:00 Back went 52, 52, 51, 51, 51, 51, 50, 49, 48, 48 another natural descend, it just kind of happens that I get faster later in the set
    10x100@1:45 free w/strapless paddles, bouy & snorkle long and loose holding about 14 strokes per lap held 1:30's

    500 free kick w/zoomers
    500 EZ alternate 100 free/100 back good dolphin kick outs on all turns

    total 3500 yards
    Categories
    Swim Workouts