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  1. Stroke day

    Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following.

    500 done as
    -25 back
    -25 V sit scull
    -25 breast
    -25 free DPS

    14 x 25 kick w/fins @ 45
    -odd dolphin w/arms out of water
    -evens dolphin on belly underwater

    4 rounds of
    200 stroke cruise r/15
    100 stroke sprint @ 2:00
    100 free cruise r/15
    50 stroke sprint @ 1:10
    50 stroke EZ
    Rest 60
    Odd rounds bk, evens br

    4 x 150 @ 3:00
    -100 free build , 50 stroke sprint
    -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely.

    200 w/d

    3650 scy

    So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
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  2. Wednesday 10/3/12

    Wednesday 10/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    2x200 @ :05 rest pull w/ buoy + strapless paddles + snorkel
    300 kick w/ board + fins

    12x50 @ 1:00 25 scull/25 DPS

    12x75 @ 1:15 25 STRK/50 FR, 50 STRK/25 FR, 75 STRK; IM order in sets of 3 (basically add-on stroke IM order)

    12x25 @ :30 IM order in sets of 3 D1-3

    100 EZ

    Total: 3100

    PM swim:

    Well, I had planned to swim with the club team, but I ended up playing 1.5 hours of water polo with the high school team I coach. I was exhausted by the time club practice began, so I decided to skip!
    Categories
    Swim Workouts
  3. Wednesday, 10/3/12

    by , October 3rd, 2012 at 06:35 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1200)
    500 choice --any stroke, drill, equipment
    -- did 150 free/150 back/200 kick with board & snorkel
    4 x 125/2:15 smooth, build each - 100 free/25 stroke
    -- did fly-back-breast-back for stroke
    4 x 50/1:00 25 smooth - 25 strong with High Arm Recovery & breath control

    Kick Set (600)
    8 x 75 strong builds/1:45
    --Odds: 25 with board - 25 Tombstone - 25 swim with strong kick
    --Evens: 25 UW SDK - 25 Streamline flutter on surface - 25 swim with strong kick
    -- With fins - did free on odds, back on evens, ave 1:10-1:15 on all

    Main Set: (700)
    4 x 100 Pull/2:00 build each & dps
    --#1-2 free at 1:30, #3-4 back at 1:43
    4 x 50 Swim/55 strong efforts & dps
    -- all free, 42-43 w/18-19 SPL
    4 x 25/1:00 very strong effort with breath control
    -- all free, 17-18 and breathing every 4-6 strokes

    Warm down
    100 easy free & back

    Total: 2600 meters
    Categories
    Uncategorized
  4. Tuesday, 10/2/12

    by , October 3rd, 2012 at 06:28 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up: (1000)
    300 choice - free & back
    10 x 50 free:
    - 1/1:00 smooth, 2/55 strong
    - 1/1:00 smooth, 2/50 strong
    - 1/1:00 smooth, 2/45 strong
    - 1/1:00 smooth
    2 x 100 Back
    - (25 fist/25 scull/25 drill/25 dps)

    Main Set #1 Back (600)
    3 x 200/4:30 - With fins
    100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
    100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
    200 (NS) - went 3:10

    Main Set #2 Fly/Free (500)
    10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

    Kick Set (400)
    400 IM

    Warm down (200)
    4 x 50/1:10 smooth

    Total: 2700 meters
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  5. Workout & Chelsea Piers (NY) passports to give away

    by , October 3rd, 2012 at 05:23 PM (Maple Syrup with a Side of Chlorine)
    I have 4 passports to Chelsea Piers that expire 10/28/12. Bowling, ice skating, health pass, batting cage.

    Any of you able to use these? Swimsuit Addict , gtpy03, Chaos, Quick? I 'won' them at a silent auction, but never made it to the city and would be happy to get them to someone that someone might know that could put them to use. Let me know

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


    Bench press: 10x65, 10x115, 5x125, 3x130
    Leg extensions: 10x30, 10x40, 10x40
    Back extensions: 3x10 with 5#plate

    Got home and did 3x10 "_____" where you lie on the floor, put your hands up on the kitchen table, then pull up (kinda like a upside-down pushup). I know there is a name for this ...

    Then cool-down with some mint chip ice cream in the hottub x 15min.

    Updated October 3rd, 2012 at 09:38 PM by rxleakem (Add lifting info)

    Categories
    Strength Training and Dryland Workouts , NSR
  6. Wed., Oct. 3

    by , October 3rd, 2012 at 05:04 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    futter kicks on bosu, 2 x 100
    captains chair leg raises, 2 x 20
    standing power wheel roll outs, 10 -- much tougher than those done on knees!
    power wheel pike ups, 2 x 10

    standing plate jump, 2 x 10
    -- used 5 lb plates, tried 10 and my elbow didn't like it
    DB box squat jumps, 2 x 10
    -- used 10 lb DBs on shoulders
    altitude drops, 10
    knee tuck jumps, 10

    fast leg extension, 70 x 23 x 10
    explosive leg press, 190 x 3 x 15
    glute isolator machine, 60 x 3 x 8 each leg
    rear delt fly, 85 x 3 x 15


    Swim/SCY/Solo: Recovery

    600 various
    12 x 25 shooters w/fins @ :40
    50 EZ
    10 x 50 fly drills @ :20 RI
    100 EZ

    Total: 1550


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

    Ouch! My quads are screaming from that gym session. Tried a few new explosive exercises today. Going to continue to emphasize this this season bc I definitely was getting off the blocks faster and more cleanly the majority of last season. Heading upstairs to put on compression tights now before I forget.

    Soft tissue massages and shoulder pain:
    http://www.swimmingscience.net/2012/....html?spref=tw
  7. Sarasota Y Sharks Masters 5:30 AM Workout -10/04/20122

    by , October 3rd, 2012 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 X 200 3:30
    4 X 25 sprint :30
    1 X 150 2:30
    6 X 25 sprint :40
    1 X 100 1:45
    8 X 25 sprint :45
    Choice

    9 X 100 pull
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4250Y
    Categories
    Swim Workouts
  8. Wed, Oct 3, 2012

    by , October 3rd, 2012 at 02:08 PM (Trying to Train Smarter, Not Just Harder)
    Feeling much better today.

    600 back/free
    6 x 100 P on 1:20 (led the lane)
    300 K (75 fast, 25 easy)
    10 x 50 @ :45
    100 easy
    15 x 100 free on 1:20
    200 easy
    4 x 300 breast/free
    300 back/free to cool down
    Total: 5000 SCY

    I always have to stop and rest after 6 or so of the 100's on the 1:20. My goal is that by Wed next week, I can stop after 9 instead of 6. After all, I have an 800 to race in about a week & a half!
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    Uncategorized
  9. Wed Oct 3rd, 2012

    by , October 3rd, 2012 at 12:01 PM (Ande's Swimming Blog)
    Wed Oct 3rd, 2012

    right knee hurt a bit in the beginning of practice then settled down

    Swam: Fri, Sat, Mon, & Tue but didn't blog
    Fri FAST 50 bk 26, 1 fr 55, 2 fr 1:59, 200k 2:19
    Sat 500 fr 5:27
    Mon: 4 fr 4:14
    Tue: doubled at noon did part of the 2nd work out, rested more before the fast 400 IM went 4:39 in the morning & 4:30 at the noon practice
    Sun did not swim
    Lifted Tue


    Whitney coached
    SCY UT Swim Center Main pool
    6:00 - 7:30 with Marcio, Chris, Mike, beside Kelly, Jim, & Joanna

    Warm up
    800 done 75 fr 25 no free

    Main Set

    10 x 25 fl on 25

    400 fr 85%

    8 x 50 fl/bk on 45

    400 fr 85%

    6 x 75 fl,bk,br

    400 fr 85%

    4 x 100 IM on 1:25

    400 fr 85%

    can't remember the next set

    assigned
    100k
    100sw
    200k
    200sw
    300k
    300sw
    did a bit then

    did a few 25's FL & SDK

    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 3rd, 2012 at 12:14 PM by ande

    Categories
    Swim Workouts
  10. Tuesday 10/2/12

    Tuesday 10/2

    PM only SCY

    2x
    200 FR
    200 BK (50 swim/50 fast kick on back)

    3x100 @ 1:40 BK 3R/3F/3L/3F (3 right, 3 full strokes, 3 left, etc)
    4x150 @ 2:10 BK 50 kick/100 swim D1-4 on swim
    2x100 @ 1:40 BK 3R/3F/3L/3F
    3x150 @ 2:20 BK 100 kick/50 swim
    1x100 @ 1:140 BK 3R/3F/3L/3F
    2x150 @ 2:00 kick FAST w/ fins (1:28, 1:29)

    50 EZ

    Total: 2700
    Categories
    Swim Workouts
  11. Ahhhhh Recovery....Alias try to figure out my stroke

    by , October 3rd, 2012 at 09:48 AM (Mixing it up this year)
    I did the great comparison between right and left side today. Still significantly stronger on the left side that the right side but my right side has actually gotten weaker.

    500 free
    500 free kick w/zoomers every 3rd lap fast

    The great experiment:
    10x50@1:15 w/paddles 1-5 right arm 6-10 left arm went 1:01, 1:01, 1:02, 1:03, 1:02, :56, :54, :55, :54, :54

    10x50@1:30 torque drill mixed it up to do both fly pull and free pull noting the difference in the right and left arm on the free

    6x50@1:30 as 25 Shooters w/zoomers +25 kick on back

    200 EZ

    Total 2500 yards
    Categories
    Uncategorized
  12. 10.03.12 - Wednesday workout

    by , October 3rd, 2012 at 09:21 AM (Pete's swim blog)
    Swam /w Meredith, Dave, Dave, Roger and Ray. Felt better today.

    SCY

    600 Warm up

    5 x 200 - 2:50 Convert free to kick
    100 Easy
    Made 100 kick/100 free. 3:05 is about the best I'm going to do with a drag suit on. I'd have a shot at 2:50 without it.

    100 Breast - 2:00
    200 Back - 3:00
    300 Free - 4:00 (1st 25 of each 100 fly)
    400 Free - 5:00
    100 Easy
    After the 100, this was all touch and go. I think I missed the interval on the 300 but had about 5 seconds to spare on the 400.

    100 Free - 1:30, 75 Free - 1:30
    100 Free - 1:25, 75 Free - 1:25
    100 Free - 1:20, 75 Free - 1:20
    100 Free - 1:15, 75 Free - 1:15
    100 Free - 1:10, 75 Free - 1:10
    100 Free - 1:05, 75 Free - 1:05
    75 Free - 1:00, 50 Free - 1:00
    75 Free - 0:55, 50 Free - 0:55
    75 Free - 0:50, 50 Free - 0:50
    75 Free - 0:45, 50 Free - 0:45
    50 Free - 0:40, 25 Free - 0:40
    50 Free - 0:35, 25 Free - 0:35
    50 Free - 0:30, 25 Free - 0:30
    25 Easy

    12 x 50 IM Order - :50

    200 Cool down

    (5400 total)
    Categories
    Swim Workouts
  13. Tues, Oct. 2, 2012 7:00-8:15pm cut short...

    by , October 3rd, 2012 at 12:20 AM (Fast Food Makes for Fast Swimming!)
    The head coach wasn't there, but we had one of the assistants there to give the coach's workout. It's kind of like when a substitute teacher comes to school for the regular teacher...they attempt to get things done, but the students know just how to twist everything they say or do into a tangled mess.

    Warmup:

    400 Free
    200 IM Drill
    200 Kick w/ board

    Pre set: @ LIFO (last in, first out)
    100 IM Pull
    200 IM Swim
    300 IM Pull
    300 IM Swim
    200 IM Pull
    100 IM Swim
    It was wavy as hell in the pool during this.

    Speed Set:
    14 x 25 Best Stroke @ :35 Fast
    did all Fly, held roughly :16-17s.

    150 EZ

    Main Set:***

    4 x 400 IMs @ 6:20 done as:
    • 2 x 200 IMs w/ :10 rest after the first one
    • the 2nd 200 IM of each pair is faster than the 1st 200 IM
    • Each 400 is also a descended overall time
    I was 2:45/2:40, 2:40/2:35, 2:35/2:30 on the first 3 groups, then...

    We all got pulled from the pool. (right when I was going to go fast! ) Apparently the air quality was deteriorating so quickly that the kids were having trouble breathing. The guards had one girl out at the end of the pool who already has asthma problems, and tending to her.
    Not sure what it was, but possibly a chlorine problem, or something else??
    Well, on top of that, while we were in the showers not more than 3-4 minutes after getting out of the pool, the fire alarm went off!! Sonuva!! Had to get dressed really quick and out. The guards said they weren't sure why the alarm went off, but someone in the high school probably pulled one of the many alarms on the wall to be funny.

    At least everyone's okay.

    ----------------------
    3700 Yards completed...


    Oh yeah, I signed up for the BAMFest meet on Bainbridge Island just west of Seattle this coming Saturday. Get to ride the ferry across Puget Sound. That's always a thrill for me since I don't get to go on one very often.
    I'm going to be swimming my "sprint version" of a swim meet.
    50, 100, 200, 500 Free, and 50 Back.