http://forums.usms.org/blog.php?3199-Hammering-it-out U.S. Masters Swimming Discussion Forums en Wed, 19 Jun 2013 20:09:47 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?3199-Hammering-it-out http://forums.usms.org/entry.php?29129-Recovery-sort-of-I-guess Wed, 19 Jun 2013 11:46:16 GMT I needed a recovery day but I don't think I really got it completely.

500 free
500 free kick w/zoomers

10x100@2:00 as 50 free/50 back w/strapless paddles holding 1:50's # 10 no paddles went 1:43

5x100 free from block sprint 15m/easy 85m last one sprint 25m/easy 75m

500 free kick w/zoomers
200 free easy but do the turns as back stroke turns in prep for meet

Total 3200 meters ]]> Donna http://forums.usms.org/entry.php?29129-Recovery-sort-of-I-guess http://forums.usms.org/entry.php?29109-Sore-today-still-managing-a-decent-workout Tue, 18 Jun 2013 11:40:36 GMT I have a meet on Friday so the rest of the week will be fairly light. Hoping to recover enough to pop off a great 400 free friday. 500 free 500... I have a meet on Friday so the rest of the week will be fairly light. Hoping to recover enough to pop off a great 400 free friday.

500 free
500 free w/zoomers
4x400@8:00 free w/strapless paddles & bouy added snorkle on last 2 these were not fast but the last one was build went 6:51, 6:49, 6:50, 5:35
400 free kick w/zoomers
4x50 from block fast breakout free to mid pool then easy back

Total 3200 meters ]]> Donna http://forums.usms.org/entry.php?29109-Sore-today-still-managing-a-decent-workout http://forums.usms.org/entry.php?29092-How-lopsided-I-am-but-I-am-getting-better Mon, 17 Jun 2013 11:52:32 GMT Once again I did some right arm / left arm swimming and my right arm is significantly weaker than my left. But the one good thing is the gap is... Once again I did some right arm / left arm swimming and my right arm is significantly weaker than my left. But the one good thing is the gap is narrowing. Last time I did this set I was holding just at 1:20 for my times for the right arm on the 1:20 interval. This time I made 4 with time to spare and then was at the 1:20. Maybe next time I can hold 1:16 for all of them.

500 free
500 free kick w/zoomers

6x50@1:20 free right arm only breath on the nonworking side non working arm at side w/paddle went 1:16, 1:16, 1:16, 1:16, 1:20, 1:20
6x50@1:15 free left arm only breath on the nonworking side non working arm at side w/paddle went 1:09, 1:10, 1:09, 1:09, 1:09, 1:09

400 free kick w/zoomers

6x50@1:00 free paddle on right hand w/4 beat kick on paddle hand
6x50@1:00 free paddle on left hand w/4 beat kick on paddle hand

400 free EZ w/snorkle

Total 3000 meters ]]> Donna http://forums.usms.org/entry.php?29092-How-lopsided-I-am-but-I-am-getting-better http://forums.usms.org/entry.php?29083-Wow-a-great-Saturday-and-sunburned-to-boot Sat, 15 Jun 2013 23:30:31 GMT I forgot to enter yesterday's workout and I can't remember all of it.

Here is my great workout after a morning coaching in the hot sun. The pool was hot too on the high side of 81. Yet I felt like my old distance self.

500 free
500 free kick w/ zoomers
4x200@3:30 free w/paddles & bouy went 3:09,3:05,3:06,3:02
200 free EZ
800 free w/paddles & bouy 12:09
200 free EZ
500 free kick w/zoomers
500 free w/snorkel

Total 4000 meters ]]> Donna http://forums.usms.org/entry.php?29083-Wow-a-great-Saturday-and-sunburned-to-boot http://forums.usms.org/entry.php?29043-On-a-Thursday-I-have-never-seen-this-many-people-at-the-pool Thu, 13 Jun 2013 11:52:45 GMT I was so looking forward to being one of maybe 6 people in the pool this morning but NOOO. We had 12. These kids who are cross training and they... I was so looking forward to being one of maybe 6 people in the pool this morning but NOOO. We had 12. These kids who are cross training and they each think they can get their own lane when they can barely swim.

Oh well I made the most of it and shared with one of the real swimmers.

500 free
400 free w/paddles & bouy
300 free kick w/zoomers
200 back
100 free

10x100@2:00 as 50 free/50 back w/paddles held 1:48's not as strong as I would have liked but considering how I felt this was good.
500 free kick w/zoomers
400 free w/snorkle
100 free EZ

Total 3500 meters ]]> Donna http://forums.usms.org/entry.php?29043-On-a-Thursday-I-have-never-seen-this-many-people-at-the-pool http://forums.usms.org/entry.php?29028-Breaststoke-today-with-an-unusual-drill Wed, 12 Jun 2013 11:40:57 GMT Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.

500 free
500 free kick w/zoomers
4x50@1:15 breast pull w/zoomers
4x50@1:45 breast scull drill w/snorkle
4x50@1:15 accordian drill w/snorkle
4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
4x50@1:15 breast
300 breast kick
200 back EZ

Total 2500 meters ]]> Donna http://forums.usms.org/entry.php?29028-Breaststoke-today-with-an-unusual-drill http://forums.usms.org/entry.php?29016-FLYing-around-the-pool-today-with-the-monofin Tue, 11 Jun 2013 11:55:49 GMT Today was my monofin day with lots of hard work. It just felt so good. 500 free 500 free kick w/zoomers 5x200@4:00 fly w/monofin as 50 rt... Today was my monofin day with lots of hard work. It just felt so good.

500 free
500 free kick w/zoomers

5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace

200 free kick w/zoomers
300 free EZ

Total 3500 meters ]]> Donna http://forums.usms.org/entry.php?29016-FLYing-around-the-pool-today-with-the-monofin http://forums.usms.org/entry.php?28991-Nice-and-cold-today-perfect-swimming-and-plenty-of-lanes Mon, 10 Jun 2013 11:37:11 GMT I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than... I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!:applaud:

I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

500 free
500 free kick w/zoomers

5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

300 free kick w/zoomers
5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
200 free EZ

Total 3500 meters ]]> Donna http://forums.usms.org/entry.php?28991-Nice-and-cold-today-perfect-swimming-and-plenty-of-lanes http://forums.usms.org/entry.php?28974-85-degrees-at-the-y-but-still-pushed Sat, 08 Jun 2013 16:30:05 GMT It was hot but I managed a good workout. 500 free 500 free kick w/zoomers 500 back kick drills as 100 arms perpendicular, partial recovery,... It was hot but I managed a good workout.
500 free
500 free kick w/zoomers
500 back kick drills as 100 arms perpendicular, partial recovery, streamline, fashion model, 6 kick on side the stroke, arms perpendicular
5x100@1:45 back w/paddles went 1:40, 1:40, 1:38, 1:37, 1:35
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy
1000 mix it up easy drills/kicks

4500 yards ]]> Donna http://forums.usms.org/entry.php?28974-85-degrees-at-the-y-but-still-pushed http://forums.usms.org/entry.php?28956-Felt-great-today-so-I-hit-it-hard Fri, 07 Jun 2013 11:46:55 GMT The pool was a little hotter than I like at 81.2 but I managed a great one today. 10x100@1:50 Free had a hard time at first making these but... The pool was a little hotter than I like at 81.2 but I managed a great one today.

10x100@1:50 Free had a hard time at first making these but managed the back half better than the start
500 fly kick on back w/fins
15x100@1:45 free w/paddles & bouy went 1:38, 1:38, 1:37, 1:35, 1:36, 1:36, 1:35, 1:35, 1:35, 1:33, 1:33, 1:33, 1:32, 1:31, 1:29
300 free EZ
200 free kick w/zoomers EZ

Total 3500 meters ]]> Donna http://forums.usms.org/entry.php?28956-Felt-great-today-so-I-hit-it-hard http://forums.usms.org/entry.php?28941-Much-needed-recovery-day Thu, 06 Jun 2013 11:32:03 GMT This was just a relaxed workout with NO intervals. Focus on stroke, body position, follow thru, etc. 400 free 300 breast kick 400 free... This was just a relaxed workout with NO intervals. Focus on stroke, body position, follow thru, etc.

400 free
300 breast kick
400 free w/paddles & bouy
300 free kick w/zoomers
400 breast pull w/zoomers
300 free kick w/zoomers
400 back w/paddles & board
500 free

Total 3000 meters ]]> Donna http://forums.usms.org/entry.php?28941-Much-needed-recovery-day http://forums.usms.org/entry.php?28921-Hit-250-miles-today Wed, 05 Jun 2013 11:27:56 GMT I was going to hit 250 miles :applaud: even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had... I was going to hit 250 miles :applaud: even if I had to stay longer than normal. Today was supposed to be more of a recovery day but then I also had the milage goal too so ... the milage goal won out. Recovery day tomorrow.

One other fantastic note......The kids have moved to an hour later, now there are 3 lap lanes which means.... NO MORE MANATEES!!!!

10x50@:55 free
500 free kick w/zoomers
5x200@3:30 free w/paddles & bouy descend 1-5 went 3:18, 3:13, 3:09, 3:03, 2:57
200 back kick w/zoomers
400 back w/paddles
6x100@2:00 free w/snorkle focus on 6 beat kick
200 free EZ

Total 3400 meters ]]> Donna http://forums.usms.org/entry.php?28921-Hit-250-miles-today http://forums.usms.org/entry.php?28907-Fly-fly-fly-away Tue, 04 Jun 2013 11:35:59 GMT This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my... This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.

I probably did not warm down as well as I should but had to get to work.

1000 free as 200S/200P/200S/200K/200S

3 time thru with zoomers:
1x200@5:00 fly kick on back
2x100@2:30 fly held 1:45's
4x50@1:15 alt 50 rt arm/50 lt arm

200 free EZ

Total 3000 meters ]]> Donna http://forums.usms.org/entry.php?28907-Fly-fly-fly-away http://forums.usms.org/entry.php?28893-Good-Distance-Day-but-had-to-swim-around-the-manatees Mon, 03 Jun 2013 11:45:44 GMT Had to share today with 2 people who could swim and 1 manatee, at least the floating log was not there(he calls himself that not I). Next week the... Had to share today with 2 people who could swim and 1 manatee, at least the floating log was not there(he calls himself that not I). Next week the kids will move 1 hour later and there will be more than one lap lane YEAH!!!!

This was a good pace day but I did have to modify my intervals to get around people and stay ahead of them. Lap swimmers don't seem to pay attention to the speed of the people they jump infront of. So I don't feel bad mowing them down!

400 free
4x50@1:00 free as 25 fist drill/25 swim

4 times thru:
300@5:00 free w/paddles & bouy held 4:40's
100@2:00 free fast went 1:36, 1:36, 1:35, 1:34
200@3:30 free w/paddles & bouy went 3:17, 3:15, 3:15, 3:15
100@2:00 free fast went 1:35, 1:37, 1:36, 1:34

600 free EZ

Total 4000 meters ]]> Donna http://forums.usms.org/entry.php?28893-Good-Distance-Day-but-had-to-swim-around-the-manatees http://forums.usms.org/entry.php?28884-85-degrees-at-the-Y-today Sun, 02 Jun 2013 00:12:34 GMT Managed a good workout today dispute the hot temps. Focused on stroke work today 1000 free as 200 SPSKS Next sets were with monofin 8x25@:45... Managed a good workout today dispute the hot temps. Focused on stroke work today

1000 free as 200 SPSKS
Next sets were with monofin
8x25@:45 fly scull drill
8x25@:45 1 arm fly alt rt/lt
200 fly kick on back
8x25@:45 fly fast
8x25@:45 chest press
Remove monofin here
8x25@:45 torque drill
200 fly no equipment for time went 3:26 pleased with this since my best recent time in good temps in competition was 3:11

200 breast kick
8x25@:45 breast pull w/zoomers
8x25@:45 breast scull w/ snorkel
8x25@:45 accordion drill w/snorkel
200 front & reverse scull
200 breast for time went 3:40

200 back kick w/zoomers
200 free kick w/zoomers

5x100@1:45 as 50 free/50 back w/paddles held 1:30's
300 kick free w/zoomers
200 free easy

Total 5000 yards ]]> Donna http://forums.usms.org/entry.php?28884-85-degrees-at-the-Y-today