View RSS Feed

swimsuit addict

About a year after beginning this blog, I got interested in open-water swimming, and it's been my passion ever since. Here's a list of some swims I've done.

  1. The IM option

    This morning I swam the early AGUA workout. Since the faster lanes were pretty crowded, I moved over a few lanes to share with just 1 other swimmer, and modified the sets accordingly. Heres the workout, and what I did with it:

    550 warmup

    4 x 100 (75 FR / 25 fast stroke, IM order) @ :15 rest

    3 x 75 @ :15 rest, odds FR, evens IM-FR [did the middle 25 kick]

    25 easy

    4 x 150 FR @ 2:45, desc. 1-2 and 3-4 [I did these as kick sandwiches too (middle 50 kick), went 2:17, 2:08, 2:18, 2:07]

    4 x 100 K @ 2:30, alternating prone and supine by 25 [took advantage of the interval to do these all BR kick, experimenting with width of kick and hip angle]

    5 x 300 @ 5:20, FR except for last 75 BR or BK [This was a set where the whole pool did the same interval, with different distances assigned for each lane. I just did 300 IMs, and brought them in at 4:33, 4:31, 4:30, 4:26, 4:21. I worked on increasing my FL and BR tempo within the 75s. My goals were to descend these and to go <4:20 on the last on, so I was 1 for 2.]

    300 warmdown

  2. I worked hard this morning

    This morning I swam the early longcourse workout with AG masters. My legs already felt fatigued after ballet class last night, and this IM-heavy workout made them even more so. But I love LCM IMs so muchtheyre worth tiring out my legs for. Heres what we did:

    600 LCM warmup

    500 FR breathing 3/5/7 by 50s [I just did 400 of this]

    6 x 100 @ :20 rest: odds = ST (50 drill / 25 K / 25 S), evens = FR desc. [1:34, 1:28, 1:24]

    6 x 100 FR @ 1:45, desc. 1-3 and 4-6 [26, 24, 22, 34, 26, 21]
    200 FR moderate
    5 x 150 @ :15 rest, odds = 200 IM FR, evens = FR
    200 FR moderate
    4 x 200 IM @ :15ish rest [3:22, 3:27, 3:26, 3:21]
    200 FR fast [2:46!]

    350 warmdown

    Afterwards, I was slow in the locker room, and got reminded how much of a difference taking the cross-town bus 10-15 minutes later in the morning makes. At 7:40 or so, the bus is uncrowded and reasonably quick; when it gets nearer 8, there are tons more commuters, plus school kids, and everyone is packed in and anxious about being late, plus the streets are more trafficky to boot. If I want to dawdle warming down and changing after weekday morning practices here, I just need to be prepared to walk homeit would probably be just as quick, and far more pleasant!
    Tags: ballet, ims, lcm
  3. IMs for lunch

    Today I went over to Asphalt Green for the noon masters workout. When I signed up with this team, I wondered whether it would really be worth my while to travel across town for a workout that just lasts an hour (the commute takes about 45 minutes each way). But today’s workout packed a lot of quality swimming into 60 minutes—it was definitely just what I was looking for to break up my day. Here’s what we did:

    500 warmup

    4 x 175 (50 Swim / 75 Kick / 50 drill), IM order, @ :15 rest

    IM pyramid: [The goal on this set was to maintain the same pace per 100 on the IMs going up, then descend that pace on each IM on the way down.]
    100 IM @ 1:30 [1:29]
    50 easy FR @ 1:00
    200 IM @ 3:00 [2:57]
    50 easy FR @ 1:00
    300 IM @ 4:30 [4:23]
    50 easy @ 1:00
    400 IM @ 6:00 [5:45]
    50 easy @ 1:00
    300 IM @ 4:30 [4:17]
    50 easy @ 1:00+ [took an extra minute here as we decided not to skip the 200, even though that ran us slightly over on time]
    200 IM @ 3:00 [2:48]
    50 easy @ 1:00
    100 IM @ 1:30 [1:17]

    200 easy warmdown

    Tonight I’ll probably go to the Y and do rowing class + weights and stretching.

    Rowing update: I did make it to rowing class, and our main hard thing was 2 x 10-minute pieces with 2 min. rest in between. I averaged 2:17.9 on the first and 2:18.3 for the second--good numbers for me for that long a rowing piece.
    Now I'm tired and ready for Glee. I think tomorrow will be a rest day.

    Updated April 13th, 2010 at 09:03 PM by swimsuit addict

    Tags: ims, rowing
  4. IMing with Friends

    This morning I swam a LC workout with the AG masters. It was one of those rare days when all four of my strokes felt goodusually one or two of them seem to be lagging behind the others. Today all four were my BFFs. (Im hoping to stay on good terms with them all for a while, and not slip back into frenemy territory with fly.) Heres what we did:

    800 LCM warmup

    10 x 50 FR @ 1:00, odds drill, evens hypoxic [I did these stroke, rev. IM order (with an extra 2 free]

    4 x 50 FR build @ 1:00

    3 times thru:
    400 FR @ 7:30 [This got changed to a 450 after the 1st one; I went 6:02 and 6:50 on the first two then just did 150 of the last one, because I wanted to work the IMs]
    4 x 100 IM @ go when 3rd person gets in [I tried to hold 1:35s on these and mostly succeeded; I was getting about 20-30 sec. rest]

    300 warmdown

    Im getting a massage this afternoon, and golly do I need it. I had spasms in my upper back on Wednesday night after my aborted workout, and am really feeling tight today. Maybe my body is missing the rowing this weekit does seem to help stretch out my lats and upper back.
    Tags: ims, lcm
  5. Froggy IMs

    Today I swam on my own at the Y. I was inspired by the butterfrog debate in the latest issue of Swimmer magazine to do the following workout:

    1000 warmup (400 S, 200 K, 200 P, 200 S)

    10 x 100 IM @ 1:45: odds = all-breaststroke-kick IM (25 butterfrog, 25 elementary backstroke, 25 BR, 25 FR w/ breaststroke kick); evens = regular IM [luckily I had my own lane for this set!]

    4 x 25 FL sprint @ 1:00 [because I always try to do a bit of fast fly when I am blessed with my own lane]

    400 warmdown

    Then weights and stretching upstairs. It was a relaxing swim and felt good after the hard rowing last night.

    Ive decided that Ill swim 200 FR, 100 FL, and 100 BK at the time trial this Saturday. It should be fun!
    Tags: ims