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Swim Workouts

  1. Workout 1/20/12: Find a place of solitude

    by , January 20th, 2012 at 02:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go three times though (continuous):
    - 100 Kick
    - 100 IM drill
    - -- - FR/BK/SDK

    4 x 100 Pull with Buoy on 1:20
    - Focus on DPS, breathe 3/4/5/5 per 100

    1 x 500 Noahs Ark Pull with Buoy on 7:00
    - Went 6:20

    4 x 50 on :60
    - 25 DPS FR
    - :05 rest
    - 25 sprint IMO

    250 w/d and out
    (2350, 40 min)
    ------------------

    Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.

    Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).

    On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
    - 200 IM (goal: 2:16.72)
    - 50 FR (goal: 24.94)
    - 50 BR (goal: 38.77)
    - 50 FLY (goal: 27.86)
    - 50 BK (goal: 28.46)

    So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know

    Updated January 22nd, 2012 at 09:41 PM by rxleakem

    Categories
    Swim Workouts , Planning
  2. Friday, January 20, 2012 5:00am

    by , January 20th, 2012 at 11:16 AM (Fast Food Makes for Fast Swimming!)
    This morning was sluggish...probably do to the fact that I couldn't get to sleep easily last night. A combo of sleeping in my own bed again, swimming a few hours prior to bedtime, and my instincts to keep waking up every 30 minutes to check on my son all night long. Plus I woke up at 4:00am to clean up the 15"+ of snow in my driveway and to unbury my cars so my wife and I can go to work today.

    Warmup:

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    10 x 50 Kick w/ board @ 1:00 (:46-:50)

    4 x
    100 Free @ 1:30
    50 Fly Fast @ :45 (:30-32s)

    4 x 100 Free Pull @ 1:20

    100 EZ and out

    --------------------
    2600 Yards

    I'll probably swim again tonight, but we'll see.
  3. Fri Jan 20th, 2012 Back from the Big Easy

    by , January 20th, 2012 at 10:00 AM (Ande's Swimming Blog)
    Fri Jan 20th, 2012, SCY

    Swam Fast Friday on Friday the 13th, 6:30 am, pool was set up LCM for the AGP
    but didn't blog,
    we did 3 rounds of:
    400 FR fast (desc)
    100 easy
    50 FAST
    50 easy
    left 15/20 min early to get home

    Then hurried home and we drove to New Orleans Fri Jan 13th Left Mon & got home early early Tue morning, didn't get to bed till 3:00 am so I skipped Tue 6:30 am practice & swam noon instead. I stayed up late again on Tuesday night so I missed Wed 5:00 am practice. Planned to go at noon but my dad asked me to lunch, so I had lunch with him instead, he's 77. Wed afternoon I had another Drs appointment to get the pea sized lump on my right forearm checked, he said it's hard and thinks it's a cyst so I scheduled an appoinment for Wed Feb 1st to get it removed. Might have to be out of the water for a few days after. His assistant offered an appointment on Fri Jan 27th but Larry asked me to do the hour swim on the 28th or 29th.
    Then I slept in Thu Jan 19th & swam at noon.

    TXLA Master's new schedule:
    Sat 1/21 5:30-7 am
    Sun 1/22 none meet at UT
    Mon/Fri 5:00 - 6:30 am
    Tue/Thu 6:30 - 8:00 am
    Wed/Sat - 7:30 - 9:00 am
    Sun -Thu 12:00 -1:15 pm



    Whitney Coached
    SCY UT Swim Center: main pool, north end
    Pool is set up for TXLA's New Years Classic Meet
    5:00 - 6:30 dove in 5:10ish
    wore Speedo PRO jammer
    trained with Natalie Sacco, Todd, Tyler, Larry, Max

    Warm Up
    did easy 50's

    Main Set

    100 Fast from a dive
    cruised it still warming up
    went 56

    200 easy

    8 x 100 fast on 2:30
    held 60's & 61's, went 57 on #8

    100 easy

    50 fast
    went 25

    8 x 50 fr on 1:30 from a push
    went 27's

    150 easy

    100 fast in heats
    went 52

    100 easy

    Left elbow hurts a little


    2012 Meets (I'm considering)


    March 30, 2012
    South Central Zones, SCY
    South Lake, TX


    July 5-8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated January 24th, 2012 at 10:47 AM by ande

    Categories
    Swim Workouts
  4. 01.20.12 Friday workout

    by , January 20th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Roger, Kent, Dave and Dave. Week and a half until taper. Feeling a lot more prepared for this meet than I have in the past. Wore a drag suit for about half the workout. Dropped it to keep up w/ Kent on a 1000 pull. Pool temp 84-85. Not too bad today.

    SCY

    550 Warm up

    3 Times through:
    * 2 Times through:
    ** 25 Kick - :30
    ** 50 Free - 1:00 (2 breaths / 25)
    ** 75 Pull - 1:00
    ** 125 IM - 2:00 (Pick a stroke for extra 25)
    * 1:00 Break
    * 100 Stroke Hard - 2:00 (I did br on 1:19s)
    50 Easy
    I haven't been focusing too much on breaststroke so 1:19s from a push w/ a drag suit seems fairly decent. Hopefully I'll be able to go under 1:10 in the meet.

    1000 Timed Pull open turns every 200 (dropped drag suit)
    50 Easy
    Did 2:20, 2:18, 2:18, 2:15, 2:15. Something like that anyway. Finished on 11:26. Wish I could say this was all me but it had more to do with a nice draft off of Kent.

    25 Easy
    1200 Relay - way too convoluted to explain. I'm not really sure I understood what was going one. 2 lanes, 5 swimmers alternating between 50 free and 50 fly. Kent stayed in his own lane and the rest of us switched in and out. So, Kent did 600 yards total and the rest of us divided up 1800 yards 4 ways for 450 yards each. Kent's lane went 12:03. I think the other was 12:29.

    325 Relaxed fly (cool down)

    (4350 Total)
    Tags: 1000, pull, timed
    Categories
    Swim Workouts
  5. Thursday, January 19, 2012 6:30pm

    by , January 19th, 2012 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Kirk Nelson would be jealous!!!...because I got to swim today!!
    All you have to do it get out of Seattle and the pools are open everywhere!!!

    I got home about 6:00 this evening, it took a long time getting over the passes. We ended up going over Stevens Pass, which was a little longer, but it was actually the safest mountain pass considering all the horrible ice, freezing rain, and crap was further to the south.
    Luckily my brother in law had cleaned out part of my driveway, because there is about 15 inches of snow in the rest of it. I'll probably get out there in an hour or so and finish up the rest of it. Lucky for me also is that the snow on this side of the mountains is light, dry and fluffy, with almost no moisture in it, so it really isn't too bad to shovel out of the way. Problem is, I have a big driveway.

    I cleaned off one vehicle so I could make it over to the YMCA for a quick swim. I got there in time for the final 30 minutes of the evening lap swim. The pool was all to myself, other than a father/daughter who were playing in the public swim side of the pool. Here's what I rushed in:

    SPECIAL NOTE: Nothing feels better than jumping into one of your "home pools".

    Warmup:

    200 Free
    300 Free Pull

    Main Set: Idea from PWB's Broken Mile Set

    6 x 150 Free @ 2:05 (went 1:42/1:44/1:42/1:41/1:41/1:42)
    1 x 300 Free Pull @ 3:45 (went 3:26)
    2 x 150 Free Pull @ 1:55 (went 1:37/1:38)
    1 x 100 Free Pull @ 1:15 (went 1:05)
    1 x 50 Free Swim Fast (went :30)

    Added up this 1650 is a 17:47 (I think I added that up right). My best time last year was 18:07, so doing this broken, and with some of it pull, the 17:47 is probably the correct math.

    Also, while this broken time sounds great, I'm not sure if my little time off from the pool is going to result in a 1650 time close to this on Sunday.

    50 EZ and out
    ----------------
    2200 Yards in 30 minutes

    Updated January 19th, 2012 at 11:50 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  6. Jan. 18-19

    by , January 19th, 2012 at 05:31 PM (The FAF AFAP Digest)
    Tuesday Drylands:

    RC and ankle exercises
    explosive leg press, 270 x 3 x 10
    power squat, 250 x 4 x 8
    back extensions w/plate, 25 x 3 x 15
    HS single leg extension, 30 x 2 x 8 each leg
    rear delt fly, 85 1 x 12, 70 x 1 x 12
    triceps press, 25 x 1 x 20
    captains chair, 2 x 20
    knee tuck jumps, 2 x 10

    -- Was going to do good mornings. But the only place I could do it without hoisting all the weight myself was taken. Someone didn't re-rack about 300 pounds of weights. Thanks a lot.
    -- Had to dash out early to pick the fam up at the airport.


    Wednesday Solo Swim:

    Warm up:

    600 various

    3 x 100 w/paddles @ 1:50
    25 scull, 25 caterpillar drill, 50 free

    8 x 25 shooters w/fins

    Speed Work:

    6 x 25 burst @ 1:00
    50 EZ

    VK, 2 x through dolphin kick:
    1 = :15 fast, no fins, holding kick board overhead, :45 rest
    2 = :15 fast in streamline, no fins, :45 rest
    3 = :15 fast, fins, holding kick board overhead, stay at chest level, :45 rest
    4 = :15 fast in streamline, fins, stay at chest level, :45 rest
    50 EZ
    -- #2 was the hardest by far. #3 the easiest
    100 EZ

    7 x (50 AFAP w/fins + 150 EZ) @ 5-6:00
    1-3 fly, low to mid 23
    4-5 breast, mid 28
    6-7 dolphin kick w/board, 24 low
    100 EZ

    Total: 3000 + VK


    Bikram, 90 minutes:

    Made it to the 8:00 pm class. Had one of my favorite instructors, Reggie. He is a "door opener" and there is nothing like getting a waft of cool air during the second half of class. My balance on my left leg was awesome; right leg with dodgy ankle, not so much.


    +++++++++++++++++++++++++++++

    I was happy with the times on the fast 50s, though I didn't feel super snappy. I noticed I was slightly breaking streamline on the second 25 of my flys by lifting my head prior to the breakout.

    I tweaked my ankle on one of the turns. And it had been improving. My right elbow is not improving at all. I thought it would improve with rest, ice and ibuprofen. Doesn't seem to be the case. How long does it take before you start losing upper body strength? Going to the gym is a somewhat frustrating activity these days.

    Updated January 20th, 2012 at 10:25 AM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  7. 01.19.12 Thursday workout

    by , January 19th, 2012 at 09:10 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp ~85. Wore a drag suit for about half the workout. I did this workout about a week ago solo.

    500 Warm up

    6 x 50 - :45
    2:00 Break
    800 Free (9:30) - open turns every 200
    100 Easy
    Couldn't have split this one any more even. Went 2:22.5 on every 200. I was faster on Tuesday for the 8 x 100 on 1:10 but I was wearing my Speedo Aquablade. My Nike jammer is about 1 size too large and catches a good bit of water. Its not as bad as a drag suit but it is slower.

    4 Times through
    * 300 Kick - 5:00 (First 2 times I did 250 kick)
    * 6 x 50 - 1:00 Odds stroke, Evens Pull, #5 Hard
    50 Easy

    6 x 50 - :50 Stroke/free
    2:00 Break
    200 Stroke timed (Breast - 2:47)
    It's been a while since I timed any breaststroke. Most of the kick from the previous set was br kick so I was pretty worn out. First 100 felt great. Second 100 not so great. Last 25 was dreadful. I mostly run into severe O2 debt from the pull-outs. Probably why I do better w/ long course. Still, I'm only 7 seconds off my meet time at the end of practice with a slow suit and no dive. I should be able to shave a few seconds off last year's time in Auburn.

    200 Cool down.

    (4850 Total)

    Updated January 19th, 2012 at 09:54 AM by pmccoy

    Categories
    Swim Workouts
  8. January 18, 2012

    Warm-up (1200)
    2 x [ 200 swim, 200 kick, 200 drill (50 left arm, 50 right arm, 50 scull + flutter kick, 50 swim DPS) ]

    Kick Set #1 (400 set/ 1600 total)
    4 x 50 @ 1:00 dolphin kick w/fins on back
    4 x 50 @ 1:00*dolphin kick w/fins

    Main Set (2000 set/ 3600 total)
    4 x [ 5 x 100 ] @ 1:40, 1:35, 1:30, 1:25, 1:20
    Descending interval within each set, focus on maintaing stroke count and time (all 1:16 - 1:18)

    Kick Set #2 (500 set/ 4100 total)
    5 x 100 @ 1:50 flutter kick w/fins

    Wrap-up (400 set / 4500*total)
    12 x 25 @ :30 no breather
    100 easy

    * 4500 Total *


    ********************************

    Woot, no cramps!

    Updated January 20th, 2012 at 03:00 PM by eric.carlson

    Categories
    Swim Workouts
  9. 01.18.12 - Wednesday workout

    by , January 18th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Kent next to Roger, Dave and Dave. Pool temp back up to 86. Wore a Nike jammer w/ a drag suit (most of the workout).

    SCY

    500 Warm up

    3 Times through
    * 4 x 75 - 1:00 (:52-:55)
    * 200 Pull - 2:30 (2:25, 2:20, 2:15)
    * 6 x 25 - :30 Fly/Bk/Br easy/hard
    100 Easy

    1000 Pull - 15:00 Up/down kick. Open turns on every 100. If ahead of 1:30 pace, sub 25 Pull w/ 25 kick.
    100 Easy

    5 x 100 - 1:30 IM/Fr/IM/fr/IM (Make 1:20 on all)
    8 x 25 - :40 easy/hard IM order (Hard no breath)
    8 x 25 Kick - :40
    4 x 25 Fr - :40 easy/hard (Hard no breath)

    400 (100 fly/100 br/100 fly/ 100 br) moderate pace

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  10. Workout 1/18/12: Apathetic is a pathetic way to be

    by , January 18th, 2012 at 07:38 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK

    1 x Noah's Ark Pull with buoy

    4 x 50 kick (no board) IMO

    100 ez and out
    (1000yd , 20 min)
    -----------------

    Just wanted to get wet today, an easy loosen up before work. I swam into a small group of triathletes that were doing a workout - might consider getting here earlier some morning to swim with them.

    That is it. Off to work.

    Updated February 23rd, 2012 at 09:35 AM by rxleakem

    Categories
    Swim Workouts
  11. Tuesday, January 17, 2012 6:30pm Medgar Evers Pool

    by , January 18th, 2012 at 12:00 AM (Fast Food Makes for Fast Swimming!)
    Still swimming in the Seattle area...doing some pool hopping this week, which is actually kind of fun. I feel like I could be able to match PWB's workout pool list in another week or so at this rate!! This pool is to the east of downtown Seattle, and directly south from Husky Stadium about 3 miles on the side streets, but easy to find. It's kind of an "underground bunker" type of building, and you wouldn't see it at first unless you were looking for it either.

    As I first walked out on deck for the lap swim, the age group swim team was just wrapping up, and their coach saw me and said "JAMES!!!, What are you doing here???" It was Lisa Dahl. Mega fast sprinter lady from the PNA. I told her "I was just in the area so I figured I'd drop by for a few laps." Then I explained to her about my son in the hospital over in Seattle, and how getting out to swim is my relaxation break from the madness that can happen at the hospital. I was tired though after last night, getting maybe a total of 2 hours of sleep with my son's seizures continuing. He ended up getting an MRI this afternoon, and we're still waiting to hear the results from that. Hopefully it will show good news, or at least could pinpoint a problem. Either way, it's news. We just want to get home soon, it's getting ridiculous now...12+ days straight with no major results. Grrrr...
    I was also swimming in the lap pool with another faster masters swimmer, Ian Mosher, who is new to the masters scene this last year. He's a fast 32ish year old flyer/backstroker/IMer, and we had fun doing a set together today.

    Warmup:
    400 Free
    200 Kick w/ board
    400 Free Pull
    400 IM Drill

    12 x 50 Kick w/ board @ 1:00 (:45-:47s)

    Set with Ian Mosher:

    5 x 100 Fly Fast @ 2:30 (Ian did 3 @ 5:00)
    Went 1:02 / 1:05 / 1:04 / 1:06 / 1:07
    These hurt like a mother too...

    500 Free Pull stretch out and outta there

    -------------
    3000 Yards

    Where will I swim tomorrow? I'm thinking Husky Masters....I've got a temporary free pass, so I might as well.

    Updated January 18th, 2012 at 12:43 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  12. Tuesday, Jan. 17

    by , January 17th, 2012 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    10 x 25 shooters w/fins

    8 x 50
    odds = free @ :50
    evens = breast @ 1:10
    50 EZ

    Speed Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    10 x 25 burst w/fins + cruise @ 1:00
    100 EZ

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    4 kick (9 on shooter, 10 on others), 4 swim (breast 13, free 10)

    100 EZ

    Total: 3300

    Stretching/Yoga 30 minutes

    ++++++++++++++++++++++++++++

    Still feeling crappy in the water. Still tried to get some speed work in, but stuck with the ATP-CP energy system. Possibly, I still have a "hangover" from the long deep tissue massage on Saturday and Sunday's double. It seems to take me forever to recover from deep tissues. I had though about going to bikram tonight, but decided to just stretch on my own.

    I was also kinda tired from being up until almost 2:30 am last night. Had a couple cups of decaf after dinner with girlfriends last night. I hadn't really realized decaf had caffeine it in. http://www.sciencedaily.com/releases...1012185602.htm. (Or maybe I was given regular coffee.) Typically, I never have caffeine after noon, so that was too much of a jolt at 9:00 pm. Never having decaf again. Live and learn!

    Exercise to much of a good thing?
    http://well.blogs.nytimes.com/2011/0...-a-good-thing/

    Updated January 17th, 2012 at 08:22 PM by The Fortress

    Categories
    Swim Workouts
  13. 01.17.12 - Tuesday workout; Challenge day

    by , January 17th, 2012 at 09:41 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Wore my Speedo Aquablade jammer. Pool temp at ~84... comfortable. Challenge today was 8 x 100 on 1:10.

    SCY

    450 Warm up

    Challenge set
    6 x 50 - :45 (Wore drag suit for this)
    8 x 100 - 1:10 (1:07, 1:09, 1:10, 1:09, 1:09, 1:09, 1:08, 1:07)
    100 Easy
    So, I've made 8! No "banking" time on this one. Of course, its hard to bank time when you touch on 1:09 or 1:10. First 3 were incredibly easy but I was starting to lose time. Picked it up a notch on #4 and held that to the end. Had enough to push a little harder on #8. Should be able to do 9.

    4 x 100 - 1:25 (1st 100 fly)
    4 x 100 - 1:30 (1st 2 100s fly)
    4 x 100 - 1:35 (1st 3 100s fly)
    4 x 100 Fly - 1:40
    50 Easy
    What better way to celebrate your fastest 800 yard swim ever than with 1000 yards of fly! This is actually not quite as hard as it looks. 1st 2 sets of 400 were the worst since I was pretty tired and the interval for making the fly was lower. By the last set, I was recovered and making 1:25 to 1:30 on each of the 100 fly.

    4 x 75 Pull - 1:00
    4 x 75 Pull - 1:05 (1st 75 fly)
    4 x 75 Pull - 1:10 (1st 2 75s fly)
    4 x 75 Pull - 1:15 (1st 3 75s fly)
    4 x 75 Kick - 1:15
    4 x 75 Kick - 1:!5 (1st 75 kick fly)
    4 x 75 Kick - 1:20 (1st 2 75s kick fly)
    4 x 75 Kick - 1:25 (1st 3 75s kick fly)

    200 Cool down

    (5900 Total)
    Categories
    Swim Workouts
  14. Workout 1/17/12: I won't become what I was before

    by , January 17th, 2012 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)



    400 RIM
    600 RIM kick
    400 IM pull w/ buoy
    8 x 25 on : (don't run into anyone) IMO
    150 ez and out
    (1750 yd, 35 min)
    ---------------

    I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.

    Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
    Categories
    Swim Workouts
  15. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    w/u:
    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)
    ------------------

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Categories
    Swim Workouts , Planning
  16. January 16, 2012

    Based on this week's High Intensity Training [ame="http://forums.usms.org/showthread.php?t=20026"]workout #5[/ame].

    Warm-up (1400)
    2 x [ 200 swim, 200 kick ]
    4 x 100 @ 2:00 25 left arm, 25 right arm, 25 scull + flutter, 25 swim
    8 x 25 @ :45 underwater dolphin

    Main Set #1 (1000 set/ 2400 total)
    4 x
    • 25 fly drill
    • 25 back drill
    • 25 breast w/dolphin kick
    • 25 free drill
    • 50 easy


    Main Set #2 (1000 set/ 3500 total)
    2 x
    • 3 x 100 @ 2:00 DPS free, no breathing in or out of turns
      • (14-16 strokes/25 1:17, 1:17, 1:16 1:15, 1:15, 1:15)
    • 2 x 50 kick @ 1:00
    • 1 x 100 IM drill @ 2:00
    • 1 x 100 free, rest :05 @ each 25, 1 breath per 25

    100 easy

    * 3500 Total *

    ********************************

    I was completely wiped out after yesterday's workout so I did a modified version of Leslie's [ame="http://forums.usms.org/showthread.php?t=20026"]recovery[/ame] workout of the week today. I am happy I did, both because I felt much better after the workout and because my times on the (very relaxed) DPS 100s were a surprise and a reminder of how critical technique is. I guess it is also a reminder that I haven't worked with a coach in more than 30 years

    Updated January 18th, 2012 at 12:58 PM by eric.carlson

    Categories
    Swim Workouts
  17. Monday, Jan. 16

    by , January 16th, 2012 at 04:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    8 x 50 fly drills
    odds = caterpillar @ 1:05
    evens = single arm @ :55

    Aerobic/Hypoxic Sets:

    10 x 25 shooters on back w/MF @ :35

    5 x broken 100 w/MF @ 2:00
    -- 4 x 25 shooters on back
    -- break at each 25 for :5

    10 x 25 360 twirling shooters w/MF @ :35
    50 EZ

    8 x 50 free w/paddles @ :50
    8 x 50 breast w/fins
    odds = DPS, focus on head position
    evens = long pullouts
    8 x 50 free w/paddles @ :50
    50 EZ

    Total: 3300

    +++++++++++++++++++++++++++++

    Had thought about doing a speed workout today. But the pool was crowded (holiday) and I was whooped from yesterday's double. I think heated power vinyassa is harder than bikram. And my shoulders were a bit sore, perhaps from all the down dogs and planks. I actually iced my shoulders last night for the first time in ages.

    I'm definitely enjoying my weekend off with only Teen Fort around. Out to dinner with a couple old friends tonight.

    Workout nutrition:
    http://www.swimmingscience.net/2012/...nutrition.html
    Categories
    Swim Workouts
  18. 01.16.12 - Monday workout

    by , January 16th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Challenge set put off until tomorrow when Roger will be with us. Wore drag suit through the first round. Pool temp 85 next to the warm water returns. Probably closer to 84 in the middle.

    SCY

    500 Warm up

    2 Times through:
    * 100 Kick - 2:00; 100 IM - 1:40; 100 Free - 1:20
    * 25 Fly - :40; 50 Pull - :40; 25 Fly - :40
    * 100 Kick - 1:55; 100 IM - 1:35; 100 Free - 1:15
    * 25 Bk - :40; 50 Pull - :40; 25 Bk - :40
    * 100 Kick - 1:50; 100 IM - 1:30; 100 Free - 1:10
    * 25 Br - :40; 50 Pull - :40; 25 Br - :40
    * 100 Kick - 1:45; 100 IM - 1:25; 100 Free - 1:05
    * 25 Fr - :40; 50 Pull - :40; 25 Fr - :40
    * 100 Easy
    Made 1:08 on the last free w/ drag suit on. Took it off and made 1:06. The hard IM before the 1:05 is a killer.

    3 Times through
    * 8 x 25 IM Order - :30 Easy/Hard
    * 8 x 25 Kick IM Order - :35 Easy/Hard

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  19. January 15, 2012

    Warm-up (1000)
    200 swim, 100 pull, 200 kick
    8 x 25 @ :35 kick w/fins - underwater dolphin
    8 x 25 @ :35 kick w/fins - odd underwater flutter, even back
    100 easy

    Main Set #1 (3400 set/ 4400 total)
    10 x 50 on :55 - 25 easy, focus on DPS / 25 strong (36 - 38)
    10 x 50 on :45 (35 - 37)
    50 easy

    5 x 100 on 1:45 - 50 easy, focus on DPS / 50 strong (1:17 - 1:19)
    5 x 100 on 1:25 (1:15 - 1:19)
    50 easy

    3 x 200 on 3:05 - 100 easy, focus on DPS / 100 strong (2:38 - 2:40)
    3 x 200 on 2:45 (CRAMPS, 2:43, 2:44)
    100 easy

    Main Set #2 (500 set/ 4900 total)
    10 x 50 breast on 1:00

    200 easy

    * 5100 total *

    ********************************

    I felt really strong for the first part of the main set, but early in the second set of 100s I started feeling twinges on my calves and feet and got a strong cramp on the last lap of the last 100. I was able to stretch and massage it away so the first three 200s were fine, but both calves and one foot cramped up on the first 200 of the second set so I stopped to deal with it and only swam 100. I had small cramps on the rest of the 200s, but not bad enough that I had to stop.

    It is disappointing that I didn't make it through the workout, again, but I guess I am able to make it much farther before the cramps set in.

    Updated January 18th, 2012 at 12:59 PM by eric.carlson

    Categories
    Swim Workouts
  20. Sunday, January 15, 2012 11:00am w/ Husky Masters

    by , January 15th, 2012 at 05:32 PM (Fast Food Makes for Fast Swimming!)
    Thanks to Kirk Nelson for hooking me up with the Husky Masters team at the Univ. of Washington for a good workout with a great masters team.

    NO THANKS to Kirk Nelson for failing to mention that Sunday is "Kick The Visiting Master's Swimmer's @ss Distance Day"!!!

    I missed the warmup period since I had a hell of a time trying to find the pool on the UW campus, and luckily I had a cell phone contact to guide me to the pool, even though I was at the wrong pool!! There are two pools there separated by another building between, so I was close, but no cigar!!

    Warmup (for me):
    100 Free - while the coach was explaining the workout for the team.

    Main Set (continuous - which sucked!!)
    4 x 225 Free @ Desc. Interval (2:55, 2:50, 2:45, 2:40)
    (went 2:35 on first down to 2:28 on fourth one )
    This is when I found out the workout was on interval the entire way!! YIKES!!

    1 x 300 Free Pull @ 4:15 (3:28)

    5 x 200 Free @ 2:35 (went 2:15-2:20)

    1 x 300 Free Pull @ 4:15 (3:22)
    I was feeling great here, but I was also nearing the end of my "traditional yardage" for a workout, and my body was ready for a crash.

    6 x 175 Free @ 2:20 (Did 50 Fly/125 Free) came in around 2:05-2:10s on these, but this was my self imposed finishing move.

    1 x 300 Free Pull @ 4:15 (3:45) <-- See I'm toast!

    7 x 150 Free @ 2:10
    goal of the set was to hit your best ever 200 Free times (from college times, USA, or whatever)
    My best time was a 1:41, which is doable for me on repeat 150s, but not today at this point in the set.
    I did 2 of the 150s (1:44 & 1:47), and switched to 5 x 100 Kick w/ board @ 2:10

    150 EZ and out
    ----------------
    5000 Yards

    I still hurt.

    I've also been invited back to swim with the team as long as I'm here with my son at his stay here at Children's Hospital. This was very nice of them. I don't think I'll be able to make another swim with them since I'll more than likely be outta here in the near future. My son is doing well, just have to still monitor his seizures and pray that the medicine does what it's supposed to.

    For now...GO PACKERS!!!