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  1. Workout 10/02/12: evening

    by , October 2nd, 2012 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I was still not feeling altogether enthusiastic about swimming tonight, but I was encouraged when I saw Matt and GregJS's cars in the parking lot of the Rec Center. While waiting for the age-groupers to hop out I suggested that IM set I didn't get to do yesterday, and they both were crazy enough to try it with me as the main set.

    w/u: 200 FR/200 Bk/200 IM drill

    5 x 200 done as 50 Stroke Hard + 150 DPS free, IM order rounds 1-4, then 200 IM for time on the last one. - I did ...
    - Fly (50 yds) plus Free on 3:00
    - Back (75 yds) plus Free on 3:00
    - Breast (50 yds - got smoked) plus Free on 3:10
    - Free (50 yds) plus, well, it's all free on 3:10
    - FAST 200 IM: went 2:31
    (I came in around 2:40-5 for the first four)

    4 x 50 FR Active Recovery (:45, :50, :55, :60)
    4 x 100 Kick on 2:15 (IM order)
    1 x 50 loosen those arms up for ...

    4 x 50 on 1:00
    - Hypoxic work down (breathe 4/5/6/7), FAST back to the start
    - I used the snorkel on 2-4

    10 Deep Water bobs into
    4 x 25 on :35
    - odds = 12.5 Race pace, 12.5 cruise
    - evens = 12.5 cruise, 12.5 Race pace
    (I did Bk odds and Fr evens)

    100 loosen with snorkel and out
    (Masters/Rec/2650yds/ 60 min)
    ------------------------------
    I forgot how much fun that little IM/stoke set was! It has a good blend of "get the heart pounding" on the stroke, then "settle down" into a techniquey DPS free interlude before some rest. Both Matt and Greg are excellent "evil strokers" (I like that, Fort), so I knew that I would be staring at toes but it pushed me to really work it. I then set to building each 50 of the IM and was happy with that time.

    Matt picked the kick set, and it had enough rest that I made it despite my abysmal breaststroke kick. We then went into some speed work to finish out the night and ended up tacking on some extra rest so as not to swim these too fatigued.

    So it was just us three tonight, and both these guys really pushed me to dig deeper. Greg did a fantastic job getting through these hard sets, and we all left a tad winded! I'm planning on staying dry tomorrow, but will likely hit the gym for some weights. Greg and I are looking at perhaps a lake swim on Thursday, then I'll get in on Friday before leaving on a Men's Retreat with my son for the long weekend. Maybe I can swim in the lake over there on Saturday afternoon
    Categories
    Swim Workouts
  2. Friday September 28th - AM Swim

    At home with Susan

    Warm-up (1000)
    200 swim
    3 X 100 free @ 2:00 DPS
    4 X 50 drill
    3 X 100 free @ 1:40 DPS

    Set I (800 set / 1800)
    8 x 25 underwater SDK with fins @ :45
    4 x 100 flutter with fins @ 1:25
    4 x 50 dolphin with fins @ :45

    Set II (1200 set / 3000)
    4 x 100 ascend @ 1:15, 1:20, 1:25, 1:30
    4 x 75 descend @ 1:10, 1:05, 1:00, :55
    4 x 50 recovery @ :50, :55, 1:00, 1:05

    1 x 200 pull free
    1 x 100 pull back

    ** 3000 **

    Oops, I thought I posted this last week
    Categories
    Swim Workouts
  3. Ultra Day, Tues., Oct. 2

    by , October 2nd, 2012 at 06:02 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 50 free w/paddles, descend to 100 pace @ 1:00
    100 EZ

    4 x VK, :20 AFAP (50+ kicks) + :40 EZ
    100 EZ

    Main Sets:

    30 x 25 burst dolphin kick w/fins + cruise @ :30
    -- did an EZ 25 on rep #16

    300 EZ

    20 x 25 burst + cruise w/fins @ :30
    -- 10 breast, 10 flutter kick w/board

    200 EZ

    10 x 25 pull w/parachute
    3 x free/back/breast + 1 shooter
    -- first time I'd ever done backstroke with a chute. Kinda liked it.

    100 EZ

    Total: 3250


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

    Decided to do some ultra sets in lieu of an LP workout. I may carry on with this substitution for a few months. No idea if it's a true substitute, but I hate lactate sets enough to give it a try. And the ultras definitely pack an aerobic punch; my heart rate was quite elevated most of the sets.

    Yoga + RC tonight for awhile.

    Still mulling over what to swim in the Sprint Classic in a few weeks. https://www.clubassistant.com/club/m...1463&smid=4129. I had wanted to do 100 back and 100 IM, but that's a no go with the order of events. I want to get a 100 evil in this year, but don't really want to swim it the same meet as Teen Fort. Though maybe if she whoops me (which she would) that will be a good thing.

    Hand grip strength correlated with 100 free performance in women:
    http://centerofoptimalrestoration.co...r-performance/

    Updated October 2nd, 2012 at 06:16 PM by The Fortress

    Categories
    Swim Workouts
  4. It's been a while...

    by , October 2nd, 2012 at 03:21 PM (Alex's swim journal)
    Wow, it's been a while since I've had a moment's breath to blog; I have been swimming fairly regularly, but cutting way back on the yardage after pushing myself to the brink of overtraining at the beginning of August. After several straight months of 50-60 miles swimming, I dropped back to 25-30 in August and September. Disappointed I didn't get to do a 10K postal this year, but that's OK. There's always next year.

    Scotty and I are planning to go to the WI State SCM meet in December; so now I'm easing back into the harder training. Here's what I did today:

    1100 on 20:00 (19:30)
    1100 on 19:00 (18:30)*
    1100 on 20:00 (20:00)
    200 cool-down
    [3500 in 63 minutes]

    *4 x 200 (3:01; 3:07; 3:09; 3:14), 50 active rest after ea 200; then 100 breast.

    I'll try to work in some 100s and some 50s this week too. Also, I promised Scotty I'd start flip-turns in October... guess I'll practice that tomorrow.
    Categories
    Uncategorized
  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/03/20122

    by , October 2nd, 2012 at 12:41 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30

    10 X 50 free 1:00
    odd: fast
    even: easy

    4 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    2 X {3 X 250 pull 3:45
    Descend each round 1-3

    12 X 50 1:00
    Three of each stroke, descend 1-3

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  6. Workout 10/02/12: morning

    by , October 2nd, 2012 at 12:11 PM (Maple Syrup with a Side of Chlorine)
    Today was a prime example of wanting to just get out of the pool before warmups were complete ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 on :45 (5th one back, rest free)
    5 x 100 kick on 2:00
    200 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------

    Tuesday mornings are well know for being crowded, so I didn't bring my bag of toys with me. Ended up splitting a lane the whole time I was there. Felt horrible in the water, but muddled through with a focus on DPS.

    Plan to get back tonight for Masters practice and swim, with more gusto than I have now.
    Categories
    Swim Workouts
  7. 10.02.12 - Tuesday workout

    by , October 2nd, 2012 at 10:12 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. I get to the pool and there is a noodle left in my lane from yesterday. I start thinking how much a well placed noodle could get tangled up in Dave's freestyle. So, I swam to it, set it out blocking Dave's lane and put some distance between myself and the "scene of the crime". Have to say it was more effective than I thought it would be. It was equally effective a few laps later when it mysteriously reappeared in my lane and I ran over it swimming backstroke. Ray's lane had a kick board left in it. For some reason, Dave and I suddenly became suspects. I had to politely explain that if he didn't hit the kick board, we didn't put it there.

    SCY

    650 Warm up

    3 x 500 - 7:30
    #1 Easy (6:30)
    #2 Hard (6:05)
    #3 Pull (5:48)
    100 Easy
    Nothing terribly impressive today. Shoulders started to feel sore after the pull.

    300 - 4:30 50 Fly/50 BK/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Br/50 Fr/100 Kick/100 Pull
    300 Pull - 4:30
    300 - 4:30 50 Fly/50 Bk/100 Kick/50 Br/50 Fr
    100 Easy

    10 x 50 kick w/ fins - 1:00
    * Down sdk (5 on back, 5 on front)
    * Back easy kick
    Did ok /w these. Came up at the flags on a couple back sdks. Made the ones on my front. 1:00 is stretching the breathing recovery for me a bit.

    16 x 25 - :30
    * Down stroke IM Order
    * Back 1 breath

    4 x 75 - 1:15 Sliding IM

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  8. SPEED Work... Soooo TIred now....

    by , October 2nd, 2012 at 07:28 AM (Mixing it up this year)
    WOW. I haven't pushed that hard in a long while and I am floored now.

    500 Free
    4x50@1:15 descend to 100 pace went 41,39,38,36 this was not as good as it should have been but it was too early in the workout for me to get moving
    50 EZ
    8x25@:45 12.5 power kick and cruise to wall
    50 EZ

    8x50@1:30 perfect streamline UW kick to 12.5 + sprint to wall +25 EZ
    50 EZ
    8x(25 fast+50 EZ w/zoomers)@1:45 odds kick evens IM order on fast EZ free
    50 EZ

    4x(100 AFAP w/zoomers +150 EZ) @5:00
    R1=75+:10 break +25 went 1:06
    R2=50+:10 break +50 went 1:07
    R3= 25+:05 break +25+:05 break +25+:05 break +25 went 1:01
    R4=100 AFAP went 1:07
    That was it I have nothing left, it is in the pool.

    total 3100 yards
    Categories
    Uncategorized
  9. Mon, Oct. 1, 2012 7:00-9:00pm

    by , October 2nd, 2012 at 01:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    300 (25 Breaststroke/25 Sprint Free) - weird
    10 x 100 Kick w/ fins (25 Core Kick/25 Right Side/25 Core Kick/25 Left Side) @ 2:15



    3 x 300 Free Pull @ 5:30 Desc.
    • #1 Breathe every 5, did 3:45
    • #2 Breathe every 3, did 3:25
    • #3 Breathe left side down, right side back, did 3:15
    • don't like left side only breathing, throws off my timing and power
    Main Set (5 Rounds):
    • 200 Free @ 3:30 (EZ, EZ, Desc. #3-5)
    • 2 x 50 Free Sprint @ 1:00
    • my last 3 200s were 2:16, 2:11, 2:06, with my 50s being pretty much :29/:27s
    200 EZ

    12 x 50 Kick w/ board @ 1:20 Desc. in sets of 3

    At this point we were getting to the approx. 15 minutes to go in workout, and we usually do things like fast 25s, or fast 50s at this point. John then says (pointing at our lane):

    Get rid of your kickboards...
    4 x 100 Free @ 1:10, right into
    4 x 100 Free @ 1:05,
    Leave on the :60 (which is about :10 seconds away)
    Not even enough time to about it, just get the goggles on and tell Jared to go first.
    I made the first 4 with about 4 seconds rest, then missed #5 (1:07), but swam a 50 of #6, rejoined Jared @ #7 (which he missed #6). I made #7 (1:03), but missed #8 horribly(1:10). Basically it was an 800 @ 9:00 interval at the end of practice!! WTF?! I suppose Kirk could've made it

    300 EZ and out

    ---------------------
    5600 Yards