http://forums.usms.org/blog.php?4540-A-comfort-swimmer-s-guide-to-easy-swimming U.S. Masters Swimming Discussion Forums en Sun, 19 May 2013 18:04:38 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?4540-A-comfort-swimmer-s-guide-to-easy-swimming http://forums.usms.org/entry.php?27463-Elko-Triathlon Sun, 03 Mar 2013 01:47:40 GMT The 10th Annual Elko Triathlon was today. And for the 10th time I did the swim. This year I also did the bike then teamed up with my brother for... The 10th Annual Elko Triathlon was today. And for the 10th time I did the swim. This year I also did the bike then teamed up with my brother for the run. I tied my fastest time for the swim (set last year) and was first to finish the swim in the 18+ division and was 3rd off the bike. Then let my brother take over to finish the race. We ended up first in the team catagory and were 2nd overall! Not too shabby for a couple of old guys! ]]> poolraat http://forums.usms.org/entry.php?27463-Elko-Triathlon http://forums.usms.org/entry.php?27039-Easing-into-HIT Mon, 04 Feb 2013 23:50:26 GMT As my shoulder becomes stronger and I am able to swim pain free I have been gradually adding some sprint work into my workouts. Today, for the first... As my shoulder becomes stronger and I am able to swim pain free I have been gradually adding some sprint work into my workouts. Today, for the first time, I chose one of Leslie's HIT workouts and did a modified version, mostly shortened the total workout to fit the time I have available to swim. It went well but I am definitely in need of more speed work. My "fast" swims, especially backstroke, were a bit off what I should be doing.

Warm up (900)
500 choice - swam as 125 free/125/back/150 free kick/100 back kick
1 x 100 scull :20 SR
50 EZ
8 x 25 shooters w/fins @ :45 - alternated dolphin on back with face down dolphin kicking
50 EZ

Main Set (1900)
8 x 50/1:15 kick - 1-4 w/board & snorkel, 5-8 on back, all between 55-58
1 x 100/2:00 negative split - free, went 1:15
1 x 200/4:00 DPS free w/paddles - w/freestyler paddles, 14-15 SPL

6 x 50/1:15 kick - 1-3 w/board & snorkel, 4-6 on back, all between 55-58
1 x 50/1:30 fast @ 100 pace - back, went :38 (more like 200 pace on this one)
1 x 100/2:00 negative split - back, went 1:23
1 x 200/4:00 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL

4 x 50/1:15 kick - 1-2 w/board & snorkel, 3-4 on back all between 55-58
2 x 25/1:00 AFAP - fly, went 17
1 x 100/2:00 negative split - free, went 1:14
1 x 200 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL

Warm down
100 EZ

Total: 2900 yards ]]> poolraat http://forums.usms.org/entry.php?27039-Easing-into-HIT http://forums.usms.org/entry.php?26946-I-m-Baaaack! Wed, 30 Jan 2013 19:37:14 GMT Wednesday, 1/30/13
SCY

I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder!

So this is what I did today.

Warm up (950)
200 swim - 100 kick - 100 drill - 200 pull (build)
3 x 50/50 build
8 x 25/30 with fins #
#1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast

Set #1: Main Set (1250)
100 back build/2:30 – went 1:24
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice (drill - swim by 25's)

100 back as: 50/10sr/50 strong/3:00 – went 1:20
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice

100 back as: 50/5sr/25/5sr/25 very strong/3:00 – went 1:18
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice

100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 – went 1:16
2 x 25/1:00 AFAP free – under 15 for these
100 ez choice

100 back NS/3:00 – went 1:22
1 x 25 ALL OUT free – under 15
125 ez choice

Set #2: Kick (200)
200 continuous kick moderate without board or an equipment
alternating dolphin/flutter by 50

Warm down
200 easy free

Total: 2600 yards ]]> poolraat http://forums.usms.org/entry.php?26946-I-m-Baaaack! http://forums.usms.org/entry.php?26909-1-Hour-Postal Mon, 28 Jan 2013 21:50:52 GMT Went to Boise this weekend to do the 1 hour swim. I had a good swim going 4035 yards even though I did not rest at all prior to doing this. in... Went to Boise this weekend to do the 1 hour swim. I had a good swim going 4035 yards even though I did not rest at all prior to doing this. in addition to training hard all last week, I swam a 3300 yard workout on Saturday and then drove to Boise (a 4 hour drive from Elko), went cross country skiing and then out on the town for drinks and dancing with my coach. Woke up Sunday morning thinking I really didn't want to do it but picked up my coach and went to the YMCA, jumped in and went for it. My best distance for this is 4050 yards when I swam it 2 years ago so I was quite pleased with this year's effort. This was the 7th time I've done it since I began swimming in 2000. ]]> poolraat http://forums.usms.org/entry.php?26909-1-Hour-Postal http://forums.usms.org/entry.php?26044-Last-swim-in-home-pool-for-2012 Sat, 08 Dec 2012 17:43:32 GMT Saturday, 12/8/12

The city pool closes for the rest of the month after today. I've never quite understood why other than the "that's what we've always done". They claim it's for maintenance but when they re-open in January there's not much evidence of that.

Anyway....

SCY

Warm up (800)
300 back & free
3 x 100/15sr (50 scull w/fast kick & fins – 50 build to strong)
4 x 50/1:05 kick

Main Set (2200)
3 x 10 minute continuous swims/60sr
1 = moderate, 2 = strong, 3 = stronger
Count laps
-- did 3 x 700 - #1 at 10:20, #2 at 10:15, #3 at 10:12

50 swim – 50 kick

Backstroke Set (600)
1 x 200 build/3:30 went 3:15
2 x 100/1:45 NS went 1:30-31
4 x 50/1:00 43-44 on these

Warm Down
Talk to girl in adjacent lane for 5 min then 100 easy

Total: 3700 yards
]]> poolraat http://forums.usms.org/entry.php?26044-Last-swim-in-home-pool-for-2012 http://forums.usms.org/entry.php?26021-Friday-12-7-12 Fri, 07 Dec 2012 18:33:15 GMT SCY Warm-up 1 x 300 Choice Drill 4 x 75/10 SR • 25 fists / 25 rhythm / 25 ¾ catchup drill 3 x 100/1:45, - Freestyle swim • Descend... SCY

Warm-up
1 x 300 Choice

Drill
4 x 75/10 SR
• 25 fists / 25 rhythm / 25 ¾ catchup drill
3 x 100/1:45, - Freestyle swim
• Descend Stroke Count (SC) of the 1st 50 1->4
• Descend time of 2nd 50 1->4
4 x 25/10 sr – easy

Main Set
1 x 100/1:45
1 x 200/:3:15
1 x 300/4:45
1 x 400/6:15
1 x 300/4:45
1 x 200/3:15
1 x 100 - Fastest
- All Free

Kick
1 x 300 kick

Warm-down
1 x 100 All easy swim or drill

Total: 3000 yards ]]> poolraat http://forums.usms.org/entry.php?26021-Friday-12-7-12 http://forums.usms.org/entry.php?26010-Thursday-12-6-12 Thu, 06 Dec 2012 21:36:08 GMT SCY

Warm-up (1000)
1 x 300 Choice -free & back
3 x 100/2:00, DPS - all free
-- 25 R-arm / 25 L-arm / 50 freestyle,
4 x 75/1:15 - 25 Rhythm Drill / 50 free, build
4 x 25/:10 SR, back, desc

Main Set (1800)
4 x 125/2:00, free
-- Breathe 3 for 1st 75, then 50 free breath anytime
-- ave 1:47 on these
-- Extra :30 after the 4th 125
5 x 100/1:35 free - at 500 pace
-- went 1:25-26 on these
-- Extra :30 sr
1 x 500 - Very good effort swim
-- went 7:10
-- Rest 1:00 after the 500
3 x 100/1:50 Strong back
-- Went 1:30-31 on these

Kick Set (300)
4 x 75/1:45 Strong
-- Went 1:28-30 on these

Warm-down
100 easy reverse IM

Total: 3200 yards ]]> poolraat http://forums.usms.org/entry.php?26010-Thursday-12-6-12 http://forums.usms.org/entry.php?25987-Wednesday-12-5-12 Wed, 05 Dec 2012 16:55:25 GMT SCY

More Il Garbagio. I'm hoping this shoulder issue will clear up when I take 3 weeks off (pool will close for the remainder of the month after this week).

Warm up
300 free & back
300 IM as 25 kick/50 drill for each stroke
200 kick

Main Set
600-500-400-300-200-100 swim w/20-30 sr after each

Warm down
100 easy back

Total: 3000 yards ]]> poolraat http://forums.usms.org/entry.php?25987-Wednesday-12-5-12 http://forums.usms.org/entry.php?25970-Tuesday-12-4-12 Tue, 04 Dec 2012 17:00:14 GMT SCY

Warmup
300 swim free & back
200 kick
200 pull w/buoy only
3 x 100/1:45 back, desc
100 scull

Set #1
8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall
- ave 34-35 on these

Set #2
12 x 25/:40 Kick, Strong
- 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these

Set #3
Repeat 2x, 1 free, 1 back
1 x 100 25 drill/25 swim
1 x 200/4:00 (back), 3:30 (free), build
- went 3:03 back, 2:45 free
1 x 50/1:30 200 pace
- went 39 back, 35 free
1 x 50/1:30 easy

Warm Down
200 easy mix of free/kick/back

Total: 2800 yards ]]> poolraat http://forums.usms.org/entry.php?25970-Tuesday-12-4-12 http://forums.usms.org/entry.php?25945-Monday-12-3-12 Mon, 03 Dec 2012 16:48:50 GMT SCY

Warm up
500 swim alternating back & free by 100's
200 kick
200 pull
100 scull

Main Set
1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each.
- total time was 26:10, swim time was 24:30

Warm down
200 easy back & free

Total: 2850 yards ]]> poolraat http://forums.usms.org/entry.php?25945-Monday-12-3-12 http://forums.usms.org/entry.php?25928-Saturday-12-1-12 Sun, 02 Dec 2012 15:51:08 GMT SCY

Warm up (900)
300 Free & back
200 IM Kick
4 x 50/1:00 ds
200 Pull w/buoy & snorkel

Main Set (1800)
Free or Back
Repeat 3x 1min rest between rounds
1 x 200/3:00 (free) - 3:15 (back) strong
2 x 100/1:35 (free) - 1:45 (back) strong
4 x 50/1:00 smooth
Rounds 1 & 3 Back, went
200's - 3:04, 3:01
100's - - 1:30, 1:28, 1:29, 1:28
Round 2 Free, went
200 - 2:44
100's - 1:22, 1:24

Kick Set (400)
16 x 25/40 FAST – with Fins
Odds – Dolphin Kick Under Water on all sides
Evens – smooth free

Warm Down
100 easy

3200 yards ]]> poolraat http://forums.usms.org/entry.php?25928-Saturday-12-1-12 http://forums.usms.org/entry.php?25908-Friday-11-30-12 Fri, 30 Nov 2012 21:53:07 GMT SCY

Haven't swam since Monday. Must have needed the rest because I felt really good today.

Warm Up (600)
200 Free/Back swim
200 kick w/board & snorkel
200 pull w/buoy & snorkel, no paddles

Main Set (2000)
Back & Free
1 x 100/1:50 – strong back --1 x 100/1:40 - smooth free
2 x 100/1:50 – strong back --2 x 100/1:40 - smooth free
3 x 100/1:50 – strong back --3 x 100/1:40 - smooth free
4 x 100/1:50 – strong back --4x 100/1:40 - smooth free
- went 1:28-1:30 on back, 1:25-27 on free

Warm down:
200 easy mix of free, back, fly, & breast

Total: 2800 yards ]]> poolraat http://forums.usms.org/entry.php?25908-Friday-11-30-12 http://forums.usms.org/entry.php?25840-Monday-11-26-12 Mon, 26 Nov 2012 23:48:55 GMT SCY

I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it.

Today:
Warm up: (1000)
500 choice - did as 100 free/100 back/100 free/100 back/100 free
4 x 50 w/paddles 25 kick - 25 pull/1:15
- no paddles, just kicked and pulled without them. ave 50 on these
4 x 50/50 build each and ds set
- free went 40->37
4 x 25/30 burst + cruise
- kicked these as fast underwater SDK to 15 then easy flutter to wall

Set #1 (1000)
2 x 200/3:30 make interval
- #1 back at 3:10, #2 free at 2:50
2 x 100/1:45 negative split by 50
- #1 back at 1:30, #2 free at 1:25
1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's

Set #2: Kick and pull (800)
8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all
16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want
- odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length)

100 easy swim

Total: 2900 yards
]]> poolraat http://forums.usms.org/entry.php?25840-Monday-11-26-12 http://forums.usms.org/entry.php?25780-Wednesday-11-21-12 Wed, 21 Nov 2012 21:28:29 GMT SCY

Warmup (800)
300 swim back & free
300 4-4-4 scull / swim
4 x 50/1:00 25 strong/25 sprint - arm started to hurt on first one of these so I kicked the next 3

Main Set (2000)
1 x 400/30 sr kick w/ fins - wemt 6:20
4 x 100/20 sr kick w/fins - ave 1:30

1 x 400/20 sr kick w/ fins - wemt 6:10
4 x 100/15 sr kick w/fins - ave 1:27

1 x 400/30 sr swim free w/ fins - wemt 5:42

Warm Down
1 x 100 easy back w/fins

Total: 2900 yards

Next workout will be :turkey:

Happy Thanksgiving to all of you! ]]> poolraat http://forums.usms.org/entry.php?25780-Wednesday-11-21-12 http://forums.usms.org/entry.php?25759-Tuesday-11-20-12 Tue, 20 Nov 2012 17:52:59 GMT SCY

Warmup (800)
200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only

Main Set (1500)
5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24)
2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57
1 x 500 free (went 7:20)

Kick Set (500)
10 x 50/1:10 - ave 57 on these

Warm Down
200 easy back & free

Total: 3000 yards ]]> poolraat http://forums.usms.org/entry.php?25759-Tuesday-11-20-12