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  1. Monday 10/8/12

    Monday 10/8

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    5x200 @ 2:30 D1-3, hold 4 and 5
    5x100 @ 1:15 D1-3, hold 4 and 5
    5x50 @ :40 D1-3, hold 4 and 5

    8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins

    150 EZ

    Total: 3500

    PM swim:

    500 swim every 4th 25 BK
    5x100 @ 1:30 gentle D1-5

    2x
    200 @ 4:00 kick w/ board
    3x100 @ 1:30 IM D1-3
    3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3

    3x (STRK was IM order by round)
    3x100 @ 1:30 FAST
    100 @ 1:30 EZ
    6x50 @ 1:00 D1-3, 4-6 STRK
    200 @ 3:00 drill

    100 EZ

    Total: 6600
    Categories
    Swim Workouts
  2. Cold and rainy Monday

    It went from mid 80's and sunny to the high 50's and raiiny in 24 hours. WTH? Still congested but made it through this quick one.

    10 min choice
    -Got in late and did 200 w/bouy, 200 IM dr/swim by 25

    2 rounds of
    4 x 100 kick @ 2:15 no board
    #1 75 free/25 dolphin
    #2 50 free/25 dolphin
    #3 25 free/75 dolphin
    #4 100 dolphin
    4 x 25 @ 45
    -15 yrds under water fly sprint to wall
    50 EZ @ 60

    300 pull @ 500 pace but negative split
    -500 pace for me is 1:12/13. I failed the task here and went 3:38 (1:11, 1:14, 1:13)

    50 EZ

    8 x 100 on coaches whistle
    Odds 3/5/7/9 spin strokes of each wall
    Evens no breath between flags

    300 pull @ 500 pace descend by 100
    -This was worse than the first one. I was able to descend but was out too slow. 3:44 (1:16, 1:15, 1:13)

    50 EZ

    6 x 50 @ 60
    -odds stroke, went fl, bk, br
    -evens free EZ

    200 w/d

    3600 scy

    I think it was a fairly good workout for me. Pacing has always been an issue for me. Baby steps.
    Categories
    Uncategorized
  3. Monday, 10/8/12

    by , October 8th, 2012 at 06:49 PM (A comfort swimmer's guide to easy swimming)
    I'm loving that the weather hasn't closed our outdoor pool yet. Had another great swim in the sunshine at noon today. And pool temps are cooler because of the cold nights (26 last night) which is even better.

    SCM
    Warm up: (1100)
    200 swim --> 200 IM Drill --> 200 IM Kick
    4 x 75/1:30 Freestyle build up (25 Catch up - 50 DPS)
    8 x 25/30 Free, Strong effort

    Main Set - Free or Back (1000)
    - did this set all free
    1 x 150/2:35 smooth - went 2:20
    2 x 100/1:40 strong builds - went 1:30, 1:32
    4 x 50/1:00 Fast Pace - went 44-42-42-41

    2 x 100/1:40 smooth - went 1:34, 1:35
    3 x 50/1:00 strong builds - went 43-42-40
    4 x 25/40 FAST - went 18

    Kicks:
    8 x 75/1:30 with fins; 25 shooter/25 streamline/25 easy swim w/FAST over kick
    - 1-4 free, 5-8 back, times were around 1:10

    Warm down
    100 easy free & back

    Total: 2800 meters

    Updated October 8th, 2012 at 07:38 PM by poolraat

    Categories
    Uncategorized
  4. Monday, Oct. 8

    by , October 8th, 2012 at 04:14 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Pre-Sets:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    16 x 25 shooters w/fins @ :40
    -- 8 DPK back, 8 DPK back + sprint last 5-7 yards
    100 EZ
    4 x (25 V sit scull + :5 rest + 25 burst + cruise) @ 2:30
    100 EZ
    4 x fast VK for :15 + :5 rest + 25 EZ @ whatever
    100 EZ

    Main Sets:

    2 x (5 x 50 w/fins + 100 EZ) @ 1:30
    1 = 15 burst + cruise
    2 = 25 fast + cruise
    3 = 35 fast + cruise
    4 = EZ
    5 = AFAP

    Did round 1 dolphin kick w/board (25 on 50) and round 2 evil (28 flat on 50)

    3 x through w/chute & fins
    25 fast breast + 25 EZ @ 1:30
    25 fast back + 25 EZ @ 1:30
    25 fast free + 25 EZ @ 1:30
    50 EZ
    -- went 21 (evil), 19 (back), 18 (free)

    8 x 50 free smooth @ 1:00

    Total: 3450


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

    Ugh, felt awful today, really sore. This was one of those days where weights killed a workout. My upper body was toast from yesterday. I considered bagging a HIT workout, but decided to slog through it. I did a couple pre-sets from HIT workout #2 and a main set from #1: [ame="http://forums.usms.org/showthread.php?p=276116#post276116"]U.S. Masters Swimming Discussion Forums[/ame]. Probably should have put on compression gear last night. Will go do so shortly.

    This is very funny and so unlike me. I saw a post on FB where someone was wishing the old tech suits were legal at least for yards. My first thought was "NO, I'm doing relatively better vis-a-vis my competitors since they were banned." Then I started wondering how fast I might go with them. I definitely miss them most in free and breast and, especially, long course.

    Updated October 8th, 2012 at 04:39 PM by The Fortress

    Categories
    Swim Workouts
  5. Workout 10/06/12: OW

    by , October 8th, 2012 at 03:51 PM (Maple Syrup with a Side of Chlorine)
    As planned, I went to a men's retreat this weekend with my son and some guys in the area, fourteen in total. Every Columbus Day weekend in Swanzy, NH, as the leaves on the trees are changing colors and the cool mornings start to invade our region, this retreat is available at Pilgrim Pines, a Christian conference center that just happens to be on the northern edge of a great lake in the middle of the woods. I haven't been there in a few years due to work schedules, but was off this past week and was happy to get the weekend away for "everyday life." Three requirements to go, and you only have to meet two of them: , , and listen. If you forget your Bible, they have plenty there ...

    The weekend was supposed to be a washout, but ended up only having a short sprinkle of rain come through Saturday evening. Otherwise some great weather to go along with way too much good food and a great speaker going through the Beatitudes. Mark is originally from the Seattle area and just moved to Chicago, and was likening his walk with God to a paddle board that he built (which contained seven bulkheads that formed the tension box construction of the board). While hidden, each of the bulkheads symbolized areas of his walk and also correlated with the teachings of Jesus from the Sermon on the Mount. Interesting stuff.

    Friday and Saturday nights are typically left open for free time after the evening's sessions, and with either cookies or banana splits (this year) and the drink area open, our group will generally stay up for a good portion of the night discussing the Word and how it applies in our lives. Really opening up to the men that we might see during the week at work or in the community, knowing each other's struggles, and also encouraging one another on to make our "self" less and allow God to work more in our lives. So of those three requirements - well, sleep was not attained too much, and I was just fine with that.

    Saturday afternoon from lunch to dinner is also free time. Some guys play golf, basketball, hit the water with the canoes for some fishing, others might go hiking or either relax around the camp, talking or sleeping. This is a great lake, and since this is the first time where I am actually swimming and here, I brought along my swimmer buddy and gear to hop in if time allowed. Glad I did!


    View of the lake from our cabin

    The air temp was in the low 70's, and the water was a crisp 66 degrees - a tad cold when I got in, but quickly acclimated to and comfortable for the entire swim. As I made my way from the cabin to the water's edge, crunching the pine needles underfoot, I set my phone up in the buoy and slowly waded into the water. Only two canoes were on the lake, and despite the overcast skies to the south the trees along the edge of the lake were proudly displaying their new colors. The water was being pushed by a good wind towards the north, so I worked a little harder on the way down to the other side of the lake, admiring the boats and camps that were slowing being put up for the end of the season.

    As I crossed the end of the lake and turned around towards home, the clouds were beginning to get darker and the sun slipped away. For the most part I could not see the bottom, although there were times when the rocks would kind of pop up in front of me. Not really scary, but just noticeable, as were the few fish that I observed from above. I happened upon a man with his wife and daughter in a canoe heading back to their home on the lake. I offered my standard pleasantry: "Pardon me, do you have any Grey Poupon?" Always gets a laugh, even more than a sight of some lunatic swimming in the middle of the lake! Finished up, avoiding the pontoon boat that was setting of to circle the lake, and after drying off I was welcomed at the beach with this sight:


    All in all, a great swim in the midst of a super weekend, enjoying God's Creation. I ended up swimming just over 1.5 miles in 48 minutes, the map of the swim is here. I was grateful for the opportunity to squeeze a swim in, and also for the time with my son and friends in this great place.
    Categories
    Swim Workouts , Open Water
  6. Sarasota Y Sharks Masters 5:30 AM Workout -10/09/20122

    by , October 8th, 2012 at 03:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

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

    4 X 50 descend 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    1 X 100 IM 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke-fast- :30 #4 on 1:00
    Three rounds, choice.
    IM'ers: Round 1 fly, 2 back, 3 breast.

    WARM DOWN: 4 X 50 easy 1:00

    4200Y
    Categories
    Swim Workouts
  7. Monday, Oct 8, 2012

    by , October 8th, 2012 at 12:36 PM (Trying to Train Smarter, Not Just Harder)
    So excited for the meet this weekend! Feeling nice & strong in the water - not going to rest or taper - just swimming through it.

    500 back/free
    400 P
    300 K
    200 IM
    100 over/under
    6 x 250; 200 free, 50 back/breast on moderate interval
    100 easy
    8 x 50 on 1:00
    100 easy
    2 x 300 working turns
    2 x 150 breast/free
    Total: 4500 plus anothr 600 that I can't remember how I did it.
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    Uncategorized
  8. Back to the Pool

    Hadn't swam in a little over two weeks, but made it back to the pool today. Had to take my oldest daughter to the airport at 6:30, so I got to the pool after everyone else was finished. Just as well - I coldn't have kept up with them. Had a pretty good swim - just wanted to get my body going again.

    10x100 Free on 1:40
    5x100 Back on 1:50
    4x50 Kick on 1:00
    5x200 Free on 3:10
    3x200 Back w/paddles on 3:20
    6x100 Free/Back w/paddles on 1:40

    3900 yards
    72 minutes
    Categories
    Uncategorized
  9. 10.08.12 - Monday workout

    by , October 8th, 2012 at 11:43 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray, Keith, Meredith and Aundrey. A little sore from soccer yesterday (nothing new there). We played 3 v 3 due to a lack of players on an otherwise perfect afternoon. Once the kinks worked out of my back, I swam pretty well today.

    700 warm up

    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    400 Free - 5:00 (made 4:50)
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Easy
    Drafted off of Roger which made this set a lot easier. It's still a lot for me w/ a drag suit on. I was very happy to make the splits especially near the end. Mixed in some stroke on the 300s when I started catching Roger.

    25 Easy
    3 x 1200 Relay - Ended up being 8 x 50 from a dive with 1:00 rest in between. The goal was for each of the 3 relays to make 12:00. I felt really good on these holding about :27.5.
    25 Easy

    6 x 100 - 1:30 Descend (1:18, 1:16, 1:14, 1:10, 1:07, 1:04)
    200 Easy

    Did some turn drill work that Blakely had shown us last week. I floated flat on the surface and then snapped my knees up to my chest. The idea is to carry enough momentum from your legs to do a full backwards somersault. Usually, I ended up stranded with my head straight down. I did get better after a few of them although I'm not sure I'm doing it right.

    300 back/breast - easy swim, hard fast turns. Just extending the drill from above and applying it to the breaststroke turns on the wall. The drill does help. My turns are much faster and I'm not feeling the need to grab onto the walls anymore. I experimented with the back -> breast turns. I don't think I was doing this right at all.

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  10. Mon Oct 8th, 2012

    by , October 8th, 2012 at 10:34 AM (Ande's Swimming Blog)
    Mon Oct 8th, 2012

    Fast Fri Swam didn't blog
    did not swim sat or sun
    Sat Lifted weights

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in at 5:05
    Swam with Keith, Mike, & David beside
    Tyler & Todd

    Warm up
    assigned 1200
    did 800

    Main Set

    10 x 50, 4 fr on 35, 1 fl on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 bk on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 br on 45
    1:00 rest

    10 x 50, 4 fr on 35, 1 fr on 40
    1:00 rest

    1000 done 100k, 50 4 breaths, 50 bk

    100 fr on 1:10 right into
    100 IM 1:20 right into
    2 x 1 fr 1:10 right into
    100 IM 1:20 right into
    3 x 1 fr on 1:10 right into
    100 IM on 1:20 right into
    4 x 1 fr on 1:10 right into
    100 IM easy

    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
  11. 6000-yard weekend

    by , October 8th, 2012 at 10:05 AM (Alex's swim journal)
    I managed to get in 6000 yards this weekend... only 2500 on Saturday (continuing to work on flip turns). My neck has gotten really sore over the last few days of trying to keep up the yardage while introducing flip-turns, so Sunday I decided to go back to open turns just to give those muscles in my neck a break. I did 3500 in 63 minutes, mostly freestyle, but I did some breast and back as well.

    Today I just feel achy all over; hope I'm not coming down with something... I think I'll take the day off unless I start feeling a lot better this afternoon.
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  12. Easier Sprint day - suit malfunctions

    by , October 8th, 2012 at 07:31 AM (Mixing it up this year)
    Today I was battling with an old suit that just didn't fit right so I was too conscious of popping out of it to really attack any swims. For a 25 I was ok but a fifty coming off the wall forget it, had to adjust the suit.

    Oh well you do the best you can with what you have and this was my if I forgot my suit suit. I should never forget it again!

    Besides I do have the meet this weekend so this was ok.

    500 free
    6x(50 drill + 25 scull + 50 build)@:30RI
    50 EZ
    12x25@:30 finish with flip at the end
    100 EZ
    6x50@1:30 25 V-sit scull +:05 +25 burst fly + cruise free
    100 EZ

    6x50@1:30 free w/zoomers
    1=15 burst + cruise
    2=25 fast@100 pace + cruise
    3=35 fast@100 pace + cruise
    4=smooth DPS
    5=AFAP went 32 not happy but had to watch the turn and coming off the wall
    6=EZ

    300 EZ

    Total 2700 yards
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