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  1. From A Dive, Thursday, Oct. 11

    by , October 11th, 2012 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 sculls (V sit, kickboard sit, front)
    50 EZ
    4 x 25 free no breather @ :40
    50 EZ

    Speed Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    1 x 100 IM from dive off side, 1:05 high
    -- Very psyched about this time! I was aiming for a 1:10. Splits were fabulous, as usual: 29/36. Even if I took it out slower, however, I'm not sure I'd come back any faster in free. My free always falls apart at the end of a 100 IM. This bodes well for a PR this season.
    300 EZ

    1 x 25 AFAP free from dive, 12 mid (bad breakout)
    75 EZ

    1 X 25 back shooter from the blocks, 12 flat, cramp on start
    75 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- did breast, 33 flatish
    150 EZ

    1 x AFAP broken 50 from a dive, break for :10 @ 25
    -- went fly, 25 high (!)
    200 EZ

    1 x AFAP 50 free from dive off side, 26 low
    -- took 3 breaths instead of 2
    -- second breakout bad
    200 EZ

    6 x 40 w/bungee @ 2:00
    -- 2 breast 10 fast strokes
    -- 2 free 20 fast strokes
    -- 2 back 20 fast strokes

    2 x 40 kick w/bungee @ 2:00
    -- kick until taut and hold for :20. 1 back kick, 1 dolphin kick on back

    150 EZ

    Total: 3450


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

    Gave my fins a rest today and did a bunch of timed swims from a dive off the side. Really happy with the results. I feel like I'm getting back to the sweet spot I had last Spring in training (that eluded me over the summer). Getting psyched to rest a bit and race!

    Then had a follow up visit with my ortho about the elbows. He gave me a cortisone shot and tried to poke around in the tendon a lot with the needle. No healing effect from the cortisone, of course, but I would like a break from the pain. Even though the elbow looks swollen to me and my chiro thought it was swollen, the doc says no. Tennis elbow is always degradation; it's unclear why cortisone and advil help with the pain. (I can't take advil with the nitro patches.) He reiterated that it takes a very very long time to heal. Read: forget about most upper body weights for another 10 months. I'll just stick with the few exercises I can do that don't bother the elbow too much.
    Categories
    Swim Workouts
  2. 10 11 12 Thu Oct 11th, 2012

    by , October 11th, 2012 at 03:45 PM (Ande's Swimming Blog)
    10 11 12 Thu Oct 11th, 2012

    Whitney coached
    SCY UT Swim Center main pool
    6:30 - 8:00, dove in 1st
    Swam with Jim, Chris, Jeff, & Keith
    beside Todd, Tyler & Marcio

    Warm up
    15 minute swim
    did 50's on 45 & 40

    Main Set

    4 x 500 on 10:00 hold best ave
    on 1, 2, & 3 went 5 seconds behind Jim
    went 5:31, 5:24, 5:23
    felt pretty good, they were smooth & surprisingly easy

    Lead on #4
    went 5:08 which kinda surprised me
    that was one of my best in practice 500's this year and might be the best.
    did 100 to 150 easy after each swim

    2nd Main Set
    50 Drop downs
    start: at 1:00 stop: at 29
    drop interval by 1 sec after each repeat
    started out fly kick then switched to free around 49
    as I got to the low 40's my thighs felt crampy then I dropped out at 36, just wasn't feelin it

    500 easy after that

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -10/12/20122

    by , October 11th, 2012 at 12:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today will be my last post until I return from vacation Oct 22. A group of us are heading to St. Croix for a 5 mile OW swim. Should be fun.

    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 50 :50 :45
    Four rounds. Rounds 1/2 intervals left, 3/4 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:00
    1 X 50 easy swim 1:00
    8 X 25 sprint kick :45
    1 X 50 easy swim

    4 X 50 fast 1:15
    1 X 100 easy 2:15
    Three rounds, all choice.

    1 X 400 6:00 5:20
    4 X 100 1:30 1:20
    Two rounds, swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  4. 10.11.12 - Thursday workout

    by , October 11th, 2012 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Blakely.

    SCY

    600 Warm up

    6 x 300 Pull - 4:00 (3:25s... except the last one where my paddle fell off twice)
    100 Easy

    20 x 50 Kick w/ fins - :55

    6 x 100 IM/Stroke - 1:30

    12 x 25 - :40
    Odds hard stroke
    Evens no breath

    5 x 100 - 1:30 Descend (1:16, 1:14, 1:10, 1:08, 1:04)

    6 x 50 Kick/stroke - 1:00

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  5. Testing the waters for tomorrows meet

    by , October 11th, 2012 at 07:29 AM (Mixing it up this year)
    My whole focus lately has been getting a good 1500 Free which is tomorrow. I know I am not as fast as when I swam with the kids team but I am still fairly fast for me.

    Todays workout was just an easy long and loose one but with one descend set that sure felt good. I thought I started out too fast but as I got into it I got much faster.

    1000 as 200 swim/200 pull/200 swim/200 kick/200 swim good kickouts on all turns
    500 kick w/zoomers
    5x100@2:00 as 50 back/50 free descend 1-5 went 1:43, 1:38, 1:34, 1:29, 1:25
    500 long and loose

    Total 2500 yards

    I am so ready to get down to Disney! Yes I am staying in the new Art of Animation Resort for this meet. And Saturday after the 200 fly I am heading to Hogwarts for some fun! Of course I will swim too!

    Updated October 11th, 2012 at 10:07 AM by Donna

    Categories
    Uncategorized
  6. Wed, Oct. 10, 2012 7:00-9:00

    by , October 11th, 2012 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    I was asleep for about 45 minutes off and on in the living room before making it over to practice (I should've stayed asleep in hindsight). OMG this was a killer night!


    Warmup:
    800 Free


    400 Dolphin Kick w/ board (EZ/Hard by 25s)
    • didn't make much of a difference on the EZ or hard. Dolphin kicking with a board is the most evil thing you could possibly do...well besides a 50 Back in a meet.
    • Leslie's gonna hit me now
    8 x 100 Free Pull @ 1:45 Desc. 1-4 & 5-8
    went from 1:10-->1:02, and 1:08-->1:00
    (2000/2000)

    20 x 50 SDK on back w/ fins @ :45
    made them kinda (started at :40s, slowly migrated my way to :46+ish or so by the end)
    (1000/3000)


    Main Set:



    500, 400, 300, 200, 100 Free @ LIFO +:30
    • need to descend your 100 avg. on each swim
    • John wanted Jared and I to start around 5:40 for the 500, and see what we could do. YIKES!
    • found out that Jared can't count when he's leading the lane on distance type swims. He did extra 50s on the 500 and 300 (I led the 400 so that was ok)
    • went 5:45 (1:09)/4:28 (1:07)/3:35 (1:11+)/2:16 (1:08)/1:02
    • I crapped out on the 300 and just couldn't maintain my speed
    200 EZ
    (1700/4700)

    4 x 200 IM Desc @ 2:50 ... "2:50!!!?!??!?"
    went 2:40, 2:40, 2:38, 2:35 and they hurt something fierce

    200 EZ
    (1100/5700)

    4 x 100 Stroke (non-free) @ 1:30
    Did Back (1:23, 1:22, 1:20, 1:15)

    4 x 50 Choice SPRINT @ 2:00
    went all Free, did :29/:29/:29/:28
    those last 10 yards hurt BAD

    300 EZ and out

    -------------------
    6600 Yards (a new record)

    =================================

    Lucky for me, tomorrow my son has a later night end of season soccer party with his team, and I'll make sure to attend it. I could use a day off from the pool this week.

    Updated October 11th, 2012 at 01:11 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices