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  1. Monday 9/3/12

    Monday 9/3

    PM only LCM

    5 to 1, 1 to 1 *

    3x100 @ :10 rest
    #1 and #3 w/ buoy 50 pull/50 scull
    #2 kick w/ board 50 FR/50 FL

    Total: 1300

    Short swim due to time constraints and because the wife wanted a partner to do a plyometric circuit. What I lacked in swimming effort I made up for in weights, abs, and the circuit!

    * 5 to 1, 1 to 1 is an old warm-up from my age group days. 5 lengths X, 1 length Y, 4 lengths X, 1 length Y, etc. In this case, X = FR and Y = kick FR on back in streamline.

    Updated September 4th, 2012 at 04:13 PM by Calvin S

    Swim Workouts
  2. Monday, Sept. 3

    by , September 3rd, 2012 at 05:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :35-:40
    50 EZ
    5 x 50 free w/paddles @ :50
    50 EZ

    Main Sets:

    1 x 50 double shooter w/fins AFAP, 20 high-21 flat
    150 EZ

    1 x 50 dolphin kick w/board & fins, 25 flat
    150 EZ

    1 x 75 fly/back/breast w/fins @ 100 IM pace, 41ish
    175 EZ

    1 x 75 fly/back/breast free w/fins, broken @ 25 & 50 for 10 seconds, 35 high-36 flat ish
    175 EZ

    8 x 25 free w/parachutes & paddles
    50 EZ

    8 x 25 kick w/fins & parachute
    -- 4 shooters, 4 flutter kick w/board
    100 EZ

    Total: 3050


    I expected the pool to be mobbed and it was, so I adjusted the workout and didn't make it too long. I did have half a lane in the wide end lane with a decent swimmer rather than a wide-kicking noodler, at least.

    Had to take Sat & Sun off. I was in Pittsburgh deciding on renovations to a new house there. Did get a chance to see Jimby and Bill.

    I signed up for the NBAC long course meet next Sunday on the off chance I am amped to get up at the crack of dawn. I tried to sign up for all four 50s, but was rejected for signing up for too many events. That's a first! I wish the 50s were spread out better, but as it's just a speed workout, it's not a big deal.
    Swim Workouts
  3. Labor Day, 09/03/2012

    by , September 3rd, 2012 at 05:31 PM (Workout Swimmer)
    OMGoodness, I actually did the whole thing. Why I try to keep up with these kids, I'll never know, and akshully, I'm not doing a very good job of it - but I do manage to keep the intervals & get a good workout in. Practice was from 7:30-10:00 this morning.

    600 back/free
    600 IM - drill/swim by 25
    300 kick
    5 x 200 IM twitch on 3:00
    100 EZ
    6 x 150 breast on an unknown interval - I barely survived as it was
    50 EZ
    8 x 125 kick on 2:20
    100 EZ
    18 x 100 on 1:20 ( 70-80-90% by groups of 6)
    16 x 50 (4 free, 4 stroke on :45 & :50 - my stroke was 25 back or breast & then 25 free - I was pretty pooped at this point!)
    200 easy
    12 x 25 (one drill, two 4-cycle speed play, one theoretical sprint) on :30 - I did them all free
    100 easy
    Total: 7800 SCY

    I was so tired after this, I really was wondering if I would have enough energy to play tennis tonight - but amazingly, I've recovered. I haven't done this much yardage all at once for a very, very long time. I believe that my lunch-time swim tomorrow will max at 3000.
  4. bad chemical imbalance makes for a short workout

    by , September 3rd, 2012 at 05:10 PM (Mixing it up this year)
    The pool chemicals were still off but not as bad as earlier that morning when the chlorine was at 13...yes was down to 9 when I got in. Temp was ok but I knew enough not to swim too hard or long so this was an easy 1500.
  5. Sunday Sept 2nd - a surprising AM Swim

    At home with Susan.

    Warmup (1000)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim

    Set I (600 / 1600)
    6 x 25 @ :40 underwater SDK w/monofin
    6 x 25 @ :40 underwater SDK w/fins on left side
    6 x 25 @ :40 underwater SDK w/fins on right side
    6 x 25 @ :40 underwater SDK w/fins on front

    Set II (1400 / 3000)
    2 x
    * 4 x 50 @ :50, 25 fist drill + 25 free
    * 3 x 100 @ 1:45, smooth free, gentle descend, no breathing in or out of turns
    * 8 x 25 @ :40, no breath DPS free

    200 easy

    ** 3200 yards **

    I was feeling tired last night from yesterday's workout, so I consed up a Fort-style recovery workout by borrowing parts of several of hers. My go-to freestyle drill has been catch-up for a while now because I feel like it really helps me work on my stroke timing, but I saw that she often suggests one-arm drill so I included some in the warm-up. I haven't done that drill in a long time so I didn't really remember what it felt like, but on the first 100 I was quite surprised at how much stronger my catch felt while doing it, and I was shocked when I came into the wall and saw that I had gone a 1:14. This was a huge surprise because I am quite pleased with myself when I go a 1:14 for a 100 swim during warm-up, much less a 75 drill + 25 swim.

    I tried to think more about what I was feeling on the next 100 and again noticed that my catch felt stronger, but also that my kick was stronger during the one-arm drill than it was during the catch-up drill or swim. I normally alternate between a two-beat kick and a four-beat kick when I swim, but I automatically switched to a strong six-beat kick on the one-arm drill: Maybe to compensate for to dead time when the pulling arm recovers?

    With a little bit more effort, trying to be strong but not necessarily fast, I went 1:12 on the last couple of 100s.

    I definitely need to pay attention to this and try to get some of whatever I was doing into my normal stroke. I am not sure that I can sustain a six-beat kick for long, but I mostly just drag my legs along behind me now so I'll bet without too much effort I can make my existing two to four-beat kick more effective. I think the catch felt stronger because I was able to start it much earlier. I don't know why this would be, body rotation maybe, but I definitely need to work on this again.
    Swim Workouts
  6. 09.03.12 - Monday workout

    by , September 3rd, 2012 at 11:12 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey and Danny. We slept in a little longer this morning and gathered for a 6:30 AM workout.


    350 Warm up

    4 x 100 - 1:45 (IM Order/IM Order Kick)
    1:00 Rest
    4 x 100 - 1:40 (IM Order/IM Order Kick)
    50 Easy
    4 x 100 - 1:35 (50 Stroke/50 kick - use each kick and stroke)
    1:00 Rest
    4 x 100 - 1:30 (50 Stroke/50 kick - any stroke/any kick)
    1:00 Rest
    4 x 100 - 1:20 (50 Stroke/50 kick - any stroke/any kick)
    50 Easy
    made all but the last one

    5 Times through:
    * 100 Free - 1:30
    * 50 Free - :40
    * 40 Free - :40 (Flip at flags and accelerate from full stop)
    50 Easy

    300 Timed free (3:40)
    100 Easy
    200 IM Timed (2:42)
    100 Easy
    100 Best Kick Timed (Br - 1:26)
    50 Easy
    50 Worst stroke Timed (Bk - :38)

    200 Cool down

    (4550 Total)
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/04/20122

    by , September 3rd, 2012 at 11:05 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    4 X 75 descend 1:15 1:10

    1 X 200 kick + 100 swim

    8 X 25 fast :30 :40
    1 X 100 easy 2:00 -
    Two rounds, round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

    3 X {4 X 75 1:20
    75's: 50 stroke, 25 free
    IM'ers: Round 1 fly, 2 back, 3 breast

    2 X 500 pull 6:40
    Negative split both swims

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. One fast 50 free

    by , September 3rd, 2012 at 10:31 AM (Chowmi's Blog)
    Sunday, 09/02/12
    LCM, SMU Outdoor pool

    I was feeling somewhat tired after the previous day's 3 x 100 fast effort. Although the main set was a good one for me, I didn't think it was a good one considering I had only one good 50 in me!

    500 warm up
    ==>petered out at 400 and goofed off in the corner again.

    12 x 50 kick on 1:00
    odds smooth
    evens 25 fast/25 easy
    Speedo optimus fins

    100/200/300/200/100 pull
    ==>that would be a huge no. i went to the diving well and did:

    4 x "25s" % increase
    4 x "25s" variables
    4 x running dives
    easy swims

    then came back 1/2 way thru the main set of

    12 x 50's, some easy some sprint

    there was an empty lane, as the 10k people had just finished, so I took it. I did

    3 x DIVES up to 25m

    and then did a

    FAST 50
    on coach's watch


    Commentary: that did not feel so unpleasant. Knowing I was doing just one, with a coach starting me and using the stopwatch really helped. Sprinting more free has really helped, but I could have just as easily sat down in a lounge chair or taken a nap, so I wasn't really raring to go, but I made myself get up and go, like taking my medicine. I was pleased with my breath control (3 breaths) and that made a big difference in not thrashing at the end. But, again, it isn't a very fast time. It wasn't very inspired, either, just takin' care of business and coming down the pike at a good clip. I think I should target 28 mid for 50's done this way. And by that I mean my baseline, any-Sunday fast 50 time...that would ultimately put me in the mid to low/under 27 in meets. As the USA cut times get faster, I really need to get a stairstep faster!

    Later: Did Back & Biceps X and Ab Ripper X. I substitute most of the back exercises for my swim bench.

    Today: No swimming on Labor Day. I'll take a walk and do CoreX and my own stretching.

    HOORAY! Baylor should be open tomorrow. Finally, back to clean fluffly towels and good shower pressure!
  9. Monday, Sept. 3 - Good Workout

    Only Ray and Dave B. were at the pool when I got there. Everyone else showed up a little later. Swam the first 500 with Ray and Dave. Then after I started the 100's they joined me for 3 of them. When Peter, Dave M., Roger, and Danny showed up, I scooted over so they could do their stuff together. Bottom line, I swam my own workout on my own.

    Best workout I have had in a while. I worked at maintaining my speed on shorter intervals. Pushed more than I have in a while and am still tired.

    500 Free (7:00 pace) on 8:00
    10x100 on 1:30 (started at 1:15, varied some but slowest was 1:19 - good for me - no paddles and :15 faster interval)
    5x50 Free on :45 (started at :35 but slowed to :40)
    3x100 Kick
    100 Free
    5x200 Back w/paddles on 3:15 (held all less than 2:55)
    5x50 Back no paddles on :55
    100 Kick
    4x25 Fly
    5x100 Free w/paddles on 1:30 (1:13 to 1:18)
    100 Kick
    5x100 Back w/paddles on 1:30
    100 Kick
    5x100 Free on 1:40

    5300 yards
    105 minutes
  10. Saturday Sept 1st - AM Swim

    At home with Susan, Richard, and Michael.

    Warmup (1400)
    2 x
    * 1 x 200 @ 3:10, 3:00
    * 3 x 100 @ 1:40, 1:30 - descend
    * 4 x 50 @ :50, :45 - descend

    Set I (1500 set / 2900 total)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 75 @ 1:05 flutter kick with fins
    6 x 50 @ :50 dolphin kick with fins on back
    6 x 25 @ :45 underwater SDK w/fins

    Set II (1200 / 4100)
    8 x
    * 1 x 100 @ 1:20 strong (went 1:13 .. 1:06)
    * 1 x 50 @ 1:20 recovery

    ** 4100 yards **

    The kicking set was tough, much longer than I normally do, and my legs really felt it by the end. I was worried about leg cramps after so much kicking so I used a pull buoy for the first several 100s in the second main set, but my legs felt fine so I dropped it and didn't have any problems.

    I actually felt strong during the main set, I went 1:12-1:13 on the 100s with a buoy and 1:10-ish for the ones without. Managed a 1:06 on the last 100, which is as fast as I have gone in workout.

    Updated September 3rd, 2012 at 02:13 AM by eric.carlson

    Swim Workouts