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  1. Need to build endurance

    by , October 22nd, 2012 at 09:18 PM (Colleen Conway's blog)
    After my first swim meet this weekend and a week off, getting back into the pool today I feel like poop, and at square one. Based on my time results, I realize I have a LOT of endurance work to do. The first 50 of my 100 fly at the meet was 28 and lets just say I diedÖ. Badly haha.
    Days of highschool and five hour practices are long behind me, I no longer have the ability to just go train for hours with having a 15 month old, so I will have to train smart to build endurance, and I never really had time restrictions on my training in the past. How am I planning on improving this?
    1. Change my warmup from a 500 free/pull to a 1,000.
    2. Instead of doing sets of 50s swim fly in practice, I will consider using my monofin and doing days with sets of 100s. Iím a bit wary of using fins because for some reason it feels like it actually makes my kick weaker. So maybe I can try just swimming it straight but I think my stroke would break down too much.
    3. I need to add time in the gym and do some running. My goal is to run 15-20mins each day before getting in the pool. Today I did 15 mins and it didnít feel bad at all.
    4. Start doing pushups and situps.
    5. I did find another local gym with a pool so I could train at night time for a second practice or do cardio,weights, hopefully this will make a big improvement.
    If anyone has any ideas about how to build endurance when it comes to fly or in general, feel free to share J
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    Uncategorized
  2. Monday, Oct. 22

    by , October 22nd, 2012 at 06:40 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    8 x 50 fly drills
    odds = caterpillar @ 1:10
    evens = single arm @ 1:00
    50 EZ

    Main Sets:

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

    20 x 25
    odds = up tempo free w/fins @ :30 (11 highs-12 flat)
    evens = EZ DAB @ :45
    100 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 lows
    50 EZ

    Total: 2400


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

    Took the weekend off! Was pretty busy anyway with Lil Fort's sports and home renovation things. Going to do approx the same workouts this week as I did before the Warrenton meet last spring. Blogs are so helpful that way.

    Unfortunately, I feel like I'm getting a cold again. Really sore throat. Hope it just quietly goes away.
    Categories
    Swim Workouts
  3. Monday, 10/22/12

    by , October 22nd, 2012 at 06:38 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)
    400 swim
    4 x 50 pull free with snorkel, no paddles/1:00, build each
    4 x 50 kick/1:15 build each - with board & snorkel
    8 x 25 swim choice/30 strong - IM order

    Main Set: Back and Breast (900)
    200 back/4:00 NS - went 3:05
    2 x 50 ez breast/1:15 - around 52-53
    2 x 100 back/1:45 NS each - 1:28, 1:30 on these
    2 x 50 ez breast/1:15 - around 52-53
    4 x 50 back/50 ds to strong - 43-44 on these
    2 x 50 ez breast/1:15 - around 52-53

    Kick Set:
    200 kick no board/4:45 build w/in each 25 - went 4:15
    4 x 50 w/fins @ 85%/1:10 (25 shooter - 25 kick) - around 42-43 on these
    100 kick no board/2:30 build w/in each 25 - went 2:00
    8 x 25 w/fins - shooters/45 @ 90% - under 20 on these

    Warm down:
    4 x 50/55 smooth swim

    Total: 2800 yards
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    Uncategorized
  4. Workout 10/22/12:

    by , October 22nd, 2012 at 05:43 PM (Maple Syrup with a Side of Chlorine)
    I was able to split the lane with GregJS today for a great lunchtime swim ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 with snorkel
    - odds = Fr DPS on :45
    - evens = kick with board on :55

    On to a Broken 1650

    Try to hit your 1650 pace during the broken swim. Pick a Base + :10 for the interval (my base is 1:20 - so 1:30).

    3 x 100 Free @ 1:30 (went 1:06.50, 107.75, 1:08.43)
    4 x 150 Free @ 2:15 (went 1:46.81, 1:49.00, 1:49.44, 1:51.82)
    3 x 200 Free @ 3:00 (went 2:30.68, 2:27.75, 2:28.62)
    3 x 50 Free @ :45 (went 31.56, 30.87, 31.62)
    (1650 add-up time: 19:40)
    (Total set time: 24:20.68)
    50 ez, followed by 50 breast

    6 x 100 Bk on 1:30 (1:15, :16, :16, :18, :14)
    3 x 200 Fr Pull with buoy and snorkel on 2:50
    1 x 50 loosen and out
    (Solo/Rec/4100 yds/80 min)
    --------------------------

    Great to run into Greg today and get some feedback on the coached workouts I have been using with our team. Also to pick his brain about technique on breaststroke (here is that link we talked about related to [ame="http://forums.usms.org/showthread.php?t=21401"]kicking[/ame] - post 16+).

    I have been wanting to do this broken mile again, and since the lane was not full today I did it. I knew that I would not be as fast as I was in Februrary (different time in the training cycle), and was just under 50 seconds slower today. Oh well - a good quality set none the less

    Since things were quiet, I popped off some backs, focusing on at least 4 sdk per wall and max 10 strokes per length; accomplished. I need to swim more backstroke in practice with the 200 bk coming up at the BU meet in December.

    I mentioned to Greg that I plan to do the Brute Squad events (400 IM, 200 Fly, 1500) at the Riverton meet in a few weeks. Even though they are not running the numbers this year for the competition, I figure I will give it a shot as it is the only meet in our neck of the woods swimming a 1500 scm (which I planned on doing anyways). Should be a good challenge! Wonder if John and Susan are going to give it a go
    Tags: 1650
    Categories
    Swim Workouts , Timed swims
  5. Mon Oct 22, 2012

    by , October 22nd, 2012 at 10:40 AM (Ande's Swimming Blog)
    Mon Oct 22, 2012

    went to bed late, woke at 4:50, I needed to leave my house at 4:15 to get to 5:00 am practice on time

    Whitney coached
    SCY UT Swim Center diving well
    5:00 - 6:30 dove in at 6:45
    Swam with Larry & Kristy Ditzler
    beside Ned, Sloan, Gull, Mike, Keith, Tyler & Todd

    Warm up
    missed it


    Main Set

    100 k

    assigned: 3 x 300 on 4:15 desc
    did: 3 x (150 fr, 50 skip, 100 fr)

    100 K

    assigned: 3 x 300 on 4:15 desc
    did: 3 x (150 fr, 50 skip, 100 fr)

    100 K

    assigned: 8 x 125
    did: 8 x (75) skipped a 50 on each one

    pretty much just got in and loosened up


    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

    Updated October 22nd, 2012 at 12:14 PM by ande

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    Uncategorized
  6. 10.22.12 - Monday workout

    by , October 22nd, 2012 at 10:19 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Aundrey. I didn't play soccer yesterday . On the positive side, I had a lot more energy for all the kicking we did today. Also felt generally better overall.

    SCY

    600 Warm up

    8 x 125 - 2:00
    * Odds 100 Kick/25 Free
    * Evens IM
    100 Easy

    8 x 100 Up/Down Kick - 1:45 (:05)
    * Base stroke fly, start w/ 100 fly
    100 Easy

    8 x 75 Sliding IM - 1:15
    100 Easy

    8 x 50 Pull - 1:00 Fast (:35, :35, :32, :32, :29, :29, :29, :29)
    100 Easy

    6 x 25 - :30

    10 x 100 Up/Down Kick - 1:45
    * Base stroke free, start w/ 100 Kick, no breaststroke kick

    4 x 25 Pull - :40 No breath
    4 x 25 Pull - :35 No breath

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  7. a good speed workout today

    by , October 22nd, 2012 at 08:36 AM (Mixing it up this year)
    I did have to cut some but this was a good workout. The warm up took me almost 40 minutes but is actually a good challenge because of the kick with no fins. That woke up my legs.

    Would have like to have been able to do the workout as written but not enough time.

    400 free
    8x25@:45 shooters w/zoomers
    8x50@1:30 free odds descend to 200 pace evens EZ
    Went 41, 41, 39, 38
    8x50@1:30 kick odds descend to 200 pace evens EZ
    Went 1:08, 1:05, 1:01, :58

    4x50@1:30 torque drill w/paddles, snorkle & bouy
    10x50@1:00 10-12 yards AFAP + cruise
    4x50@1:00 15 meters AFAP + cruise
    300 EZ

    Total 2600 yards
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    Uncategorized