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  1. Monday, Oct 15, 2012

    by , October 15th, 2012 at 09:16 PM (Trying to Train Smarter, Not Just Harder)
    OK, back to the grindstone. I am not happy with my times this weekend. I think my 400 should have been closer to 5:00, my 200 closer to 2:20, the 100 IM closer to 1:20, and the 100 breast about 10 sec faster. SO. Soon as I get the energy (soooo tired from work!) I'm going to figure out how to get some light weights into the picture. The tennis will help a lot, I know - but I need to be sure and not play the week before I have a meet, just to rest up a bit.
    Today's practice:

    400 back/free
    400 P
    200 K
    8 x 150 P on 2:10
    4 x 100 K on 2:00
    10 x 100 swim on 1:20
    500 speedplay by 50's
    200 easy


    Led the lane on the 1:20's & kept them, but it wasn't pretty. I prefer a draft, thank you. 150's I went 2nd, but he was so far ahead it wasn't even funny, no draft there. I've had better practices - but that's ok - I know I was bushed. No swimming tomorrow - got to take the kitties to the vet to be spayed/neutered. Going to bed early.
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  2. Workout 10/15/12:

    by , October 15th, 2012 at 08:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    Put on the snorkel and repeat four times ...
    - Swim 150 FR DPS on 2:00
    - Kick 100 on 1:50

    Now for 6 x 100 on 1:30
    - odds: DPS FR
    - evens: no-free IM (fly-fly-bk-br, fly-bk-bk-br ...)

    200 snorkel recovery
    - odds: skulling
    - evens: FR drill

    3 rounds of 5 x 50 on 1:00
    - 1 kick
    - 2-4 - descend
    - 5 = FAST
    -- Did Fr, Bk (focus = 10 SDK off walls), fly (lots of single arm here until the fast one) by round

    4 x 50 Dolphin Dives in Shallows with snorkel w/d
    (Solo/Rec/3350 yds/60 min)
    --------------------------

    I was a slug last week! With the holiday closing the Rec down and my brother visiting from out west, I only got in twice. I was going to swim this morning but fell back asleep. Needed a jump-start tonight and I got it ...

    First thing I did was make sure I didn't forget my snorkel. That first main set was designed to work the lungs, and I was surprised to hold 1:50-ish for the 150s, and got 10-15 sr on the kick (more 10 than 15).

    The lane got crowded so I did the 100 sub-set for some stroke work, really working the 50's same stroke. I was huffing and puffing so did some recovery stuff, then decided to venture into some HIT work till the end of the swim. I was able to descend all three strokes, and my fast times for each were: 29.2, 32.8, 30.4. I really busted a lung on the back, as I don't usually take that many SDK's. The last 50 before the fast one I only did 8/6 - ouch.

    Busy days at work with the retirement of our lead tech and double/triple duty from everyone else. I'm happy to have off Wed and Thursday this week, which means only a long day tomorrow to get through before some more swimming.
    Categories
    Swim Workouts
  3. Monday 10/15/12

    Monday 10/15

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel

    6x75 @ 1:20 kick 25 on back/25 on stomach/25 side kick

    6x250 @ 3:45
    1 - 200 build + :05 rest + 50 FAST
    1 - 150 build + :05 rest + 100 FAST
    1 - 100 build + :05 rest + 3x(50 FAST + :05 rest)

    16x25 @ :30 R.I.M.O. focusing on technique

    150 EZ

    Total: 3400

    PM swim:

    all @ :15 rest:
    600 swim (200 FR/100 BK)
    400 pull w/ buoy + strapless paddles
    2x200 IM
    1 - 25 kick/25 drill
    1 - 25 drill/25 build

    2x
    300 @ 4:00 pull w/ buoy + paddles + snorkel descend by round (went 3:15, 3:00)
    2x150 @ 2:15 50 kick/50 dr/50 swim
    2x200 @ 2:50 100 FR/100 BK D1-2
    2x150 @ 2:15 3R/3 full strokes/3L/3 full strokes

    4x200 @ 2:20 D1-4 (2:17, 2:12, 2:09, 2:06)

    100 EZ

    Total: 5000
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    Swim Workouts
  4. Monday, Oct. 15

    by , October 15th, 2012 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 single arm fly @ 1:00
    50 EZ

    Main sets:

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

    4 x (25 AFAP fly from a dive + 75 EZ) @ 4:00
    -- Went 12 highs rolling on the :59. A noodler cautioned me that I was cheating and would be DQ'd if I did this in a race. lol

    1 x 100 AFAP IM w/fins, :54
    300 EZ

    6 x 50 w/fins @ 100 pace @ 2:00
    odds = fly-back, 25s
    evens = back=breast, 28s
    200 EZ

    4 x 50 backstroke kick w/fins @ 100 pace @ 1:30
    -- only under to 12.5
    -- went 24 highs
    200 EZ

    8 x 25 pull w/parachute
    -- 4 back, 4 breast
    100 EZ

    Total: 3450


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

    Still trying to fight off cold. I seem to recall I had a sickness taper last year before the Sprint Classic. Hoping to just do a quickie 5 day drop taper this time.

    Rant: Why do the obese noodlers always claim the deepest lanes at the pool?! They can just as easily float and aqua jog in the 5-6 feet lanes. I walked in today and the 4 deepest lanes were all taken. Moreover, sharing a lane with them is impossible because of their girth. So 4 people effectively take 8 spots.

    NE Champs info:
    http://www.usms.org/comp/event.php?M...20121207greatS

    Updated October 15th, 2012 at 10:34 PM by The Fortress

    Categories
    Swim Workouts
  5. Mon Oct 15th, 2012

    by , October 15th, 2012 at 10:03 AM (Ande's Swimming Blog)
    Mon Oct 15th, 2012

    Swam Fast Fri, did not blog
    Lifted Sat
    did not swim Sat or Sun

    Whitney coached
    SCY UT Swim Center main pool
    5:00 - 6:30 dove around 5:05
    Swam with Mike, Keith, & David
    beside Todd, Larry, Jeff & Gull

    Warm up
    assigned 2 rounds of (400, 100)

    Main Set

    3 x 50 on 32
    50 easy
    3 x 50 on 32
    50 easy

    100 IM pretty

    3 x 100 on 1:05
    100 easy
    3 x 100 on 1:05
    100 easy

    assigned: 200 IM pretty
    did: skipped it to change suits

    3 x 200 on 2:15
    200 easy
    3 x 200 on 2:15
    200 easy

    300 IM pretty

    600
    think it was 100k 50 drill

    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
  6. Boo hoo! Bad 50 free!

    by , October 15th, 2012 at 09:58 AM (Chowmi's Blog)
    It is rare I a have a bad swim; here it is:

    25.41 SCY

    What happenned???!!!!

    Actually, it is one of those swims that is going to happen every so many hundred races. I totally slipped on the blocks! It was one of those, oh crap, am I going to clear my back foot off the front of the block???!!!! And then an embarrassing spruce goose smacking landing. Actually, I had a good swim part, even though I lost the entire best 15 yards of the race (off the blocks and first 12.5 yards) and had to basically creep back up from everyone's knees to gut my way to a 4th in the heat. So the bad was that there is no way to recover from that poor a start. But the good is that I didn't hurt myself and I still executed the swim bits pretty good - I didn't panic and I didn't give up. Still kept to the 1/1 breathing and strong finish to eek in competitively with my heat. Overall, i'm still glad I went; I was not in the mood to even go to the meet but went because it has been awhile since I raced.

    So, what can I do? Well, nothing really. That was really fluky. I think my timing was ever so slightly off - I think I tried too hard to get off the block with my front foot too soon, and thus left the back one "behind", and that is why it slipped, and why I couldn't salvage the dive with my front leg, because it had taken off too soon. So just a bit more emphasis with making sure the sequence is well-timed.

    Next up:
    Not sure. Most likely a local A meet so that I don't have to travel. Not my favorite order of events, and I may end up doing a 100 event - whatever is the most convenient in the order of events. I'd like to keep it short and in/out in 3 hours or less roundtrip.

    Alterations to training? Not really. I'll probably continue with what I have been doing and doing very sprinty bits with very modified in between stuff. I don't think I need to do more or less, just to stay as consistent as possible with what I have been doing.
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  7. 10.15.12 - Monday workout

    by , October 15th, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith, Roger, Aundrey, Leah, and another age grouper. Felt fairly good for having played soccer yesterday. My knee is a little tweaked but nothing to complain about really. Back is doing exceptionally well.

    SCY

    600 Warm up

    5 x 300 - 4:30
    * Odds IM
    * Evens Free
    100 Easy

    8 x 150 - 2:30 Stroke/Kick/Free
    100 Easy

    8 x 75 - 1:15 Sliding IM
    8 x 37.5 - :40 (?) IM Order (Snappy turns)
    100 Easy

    5 x 100 Pull - 1:30, Descend (1:12, 1:10, 1:05, 1:03, :59)

    250 Cool down

    (5250 Total)
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  8. Warm Down from meet this weekend

    by , October 15th, 2012 at 08:27 AM (Mixing it up this year)
    I'll admit it! After doing only 800 meters of warmup I did not warm up or down before or after any of my events. I did the HOT Shower warmup! So today is my day to actually warm down some. I still think I might need some more but another meet this coming weekend with the kids.

    500 broken
    500 free kick w/zoomers every 3rd lap fast
    8x25@1:00 shooters w/zoomers
    200 torque drill w/paddles, bouy & snorkle
    3x200@3:00 free w/paddles & bouy EASY!
    200 free kick w/zoomers
    300 free w/zoomers EZ

    Total 2500 yards
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  9. Charging for additional services

    by , October 15th, 2012 at 12:00 AM (Questions from Coaches)
    Q: Should I charge the swimmers in my program for additional services such as video filming and clinics?

    A: It's very common throughout the country for coaches to charge for video, clinics and other coaching services. Unless your program fees specifically cover these services, members in your program should expect to compensate you for your time and skills. Masters coaching is a profession. If you feel you have the skills and talent to properly analyze swimmers' strokes and technique, then you should be compensated for your services.

    Typical fees for videotaping range from $35-50 per stroke per swimmer. Fees for a three hour stroke clinic run from $40-125 with variables such as the ratio of instructors to swimmers, videotaping and instructor credentials.

    An underutilized source of revenue for the Masters coach is private swim lessons for adults. Surveys have shown that adults aspire to swim as the number one method of fitness. Yet, 37% can't swim the length of the pool. That's a staggering number of potential students for Masters coaches to market swim lessons to.

    Due to fears and anxieties, many adults prefer to learn in a private environment and understand the value of the coach's time. Private lesson fees average $55 for a half-hour and $100 for an hour and can be offered to swimmers of all ability levels.