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  1. Workout 10/09/12:

    by , October 9th, 2012 at 11:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    10 x 100
    - odds: Fr on 1:20
    - evens: kick on 1:50
    Lots of with lane mates
    1 Noah's Ark and out
    (Solo/Rec/2100 yds/40 min)
    -------------------------

    Low key today. Ranged 1:10-6 the frees and felt good in the water. My brother is visiting from Washington state, great evening catching up after I got home from work.
    Categories
    Swim Workouts
  2. October 9 - Back with the Gang

    Swam with Dave, Dave, Peter, and John. Glad to be back in the pool with them. Still trying to make up for the two week layoff. It wasn't necessarily pretty, but at least I made the intervals.

    2x500 on 7:30
    100 Back
    3x300 on 4:30
    100 Back
    5x200 Free w/paddles (started wearing down)
    on 3:00
    100 Back w/paddles
    10x100 Free w/paddles on 1:30
    4x50 Kick

    4400 yards
    80 minutes
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  3. Tuesday, Oct. 9

    by , October 9th, 2012 at 06:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up & Pre-Sets:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    4 x (25 scull kickboard drill + 25 EZ) @ 2:00
    -- http://www.goswim.tv/entries/5770/sc...board-sit.html
    -- great for the forearms and hands
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    I modified Workout #4 from the HIT forums:
    http://forums.usms.org/blog_post.php?do=newblog

    3 x (6 x 25) @ :45
    -- did free/breast/free
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = 25 fast @ 100 pace
    6 = EZ

    100 EZ

    1 x AFAP 50 free w/fins, 22 high-23 flat
    200 EZ

    1 x 50 AFAP fly-back dive from side, 28 flatish
    200 EZ

    6 x (25 + 50 + 25) backstroke w/fins
    25 = fast @ 100 pace + :10 rest
    50 = smooth @ 200 pace + 10 rest
    25 = EZ
    -- whew, this was a major aerobic set for me

    125 EZ

    5 x 40 w/bungee cord
    -- from a backstroke start, kick fast UW until cord is taut then take 10-12 fast kicks and cruise back

    125 EZ

    Total: 3650


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

    Still suffering from DOMS in the water today. I may stick with just one upper body exercises at the gym. Doing another 36-40 reps seems to take a toll. After last season, I considered bagging upper body work entirely in SC. However, it seems to keep my shoulders healthier. Need to hit the foam roller tonight.

    Teen Fort laughed at my 2XU compression top and tights yesterday, claiming that "no clothing would speed recovery."

    For the Sprint Classic, I think I'm tentatively going to enter:
    100 free (50 split)
    100 breast
    100 IM
    50 back (if not too tired to swim it)
    4 x 25

    I may just swim 2 events. Not sure, I'd like to pop off a fast 100 IM (which might not happen if I swim 2 events prior). Might swim through the 4 events a couple times next week.
    Categories
    Swim Workouts
  4. Relaxed Distance Day

    by , October 9th, 2012 at 03:44 PM (Mixing it up this year)
    600 as 200 swim/200 kick/200 pull
    16x25@:45 shooters every 4th on back w/zoomers
    100 EZ

    5x200@3:00 Free w/strapless paddles & bouy descend 1-5 went 2:50, 2:47, 2:44, 2:40, 2:37

    500 kick w/zoomers every 3rd 25 fast

    broken 500 1-2-3-4-1-2-3-1-2-1 dolphin kick off every wall and turn minimum 7 meters

    Total 3100 yards
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  5. Tuesday 10/9/12

    Tuesday 10/9

    PM only SCY

    500 swim
    5x100 @ 1:50 scull/kick/50 DPS w/ buoy

    w/ fins:

    5x200 @ 3:00 kick odd: on back 5 fly kicks off each wall, even: w/ board
    10x50 @ 1:00 25 FAST under H2O kick/25 aerobic kick
    12x25 (did R.I.M.O in sets of 3)
    1 @ :40 FAST under H2O kick
    1 @ :35 FAST swim
    1 @ :30 aerobic kick

    100 EZ

    5x200 @ 2:50 w/ strapless paddles 2 PINK/3 RED
    3x100 @ 1:40 50 kick/50 drill
    5x200 @ 3:00 2 RED/3 BLUE
    3x100 @ 1:40 50 drill/50 swim

    100 EZ

    Total: 5600
    Categories
    Swim Workouts
  6. 10.09.12 - Tuesday workout

    by , October 9th, 2012 at 09:03 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and John. Got a flu shot yesterday. That left a special lingering soreness in my left shoulder. Dave offered to punch my right shoulder to even out the pain.

    SCY

    700 Warm up

    2 x 500 - 7:30 (6:05, 5:55 <- pull buoy, no paddles)
    100 Easy

    300 Free/IM/Free - 4:30
    300 IM/Free/IM - 4:30
    300 Free/IM/Free - 4:30
    100 Easy

    200 IM - 3:00
    200 Pull - 3:00
    200 Kick - 3:00
    200 Pull - 3:00
    200 IM - 3:00
    100 Easy
    Got started :30 late so I did touch and go until I caught up. Made 2:50 on the last IM

    10 x 100 - 1:30
    1-5 Descend (1:25, 1:20, 1:14, 1:10, 1:05)
    6-10 Ascend (1:05, 1:12, 1:15, 1:20, 1:25)

    12 x 25 - :40 Odds hard stroke, evens no breath

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  7. Butterflies in the Tummy - 10/9/12

    by , October 9th, 2012 at 08:44 AM (Grandma Got Run Over By A Swim Team)
    Went at the crack of dawn again this morning - haven't been able to get away at lunch for a while - office is so darn busy! Got a meet this weekend, and I'm starting to really get butterflies in my tummy for the events on Sunday. What was I thinking? And why does the 800, 200 Breast & 200 IM have to be on the same day? Seriously.

    So, swam solo today, since ATAC only does early morning practices MWF during the school year. Total of maybe 6 people in all 22 lanes. No one to push me, and I really just wanted time in the water & to work out the soreness from tennis last night. I had to hold myself back from going too hard - I was feeling really strong in the water this morning - but I know tomorrow will be a killer workout & I sort of need to rest a teensy bit for the meet this weekend.

    600 back/free
    2 x 300 P no paddles
    300 Kick
    5 x 200 on 3:00 - just steady state
    6 x 150 IM twitch w/fins on 2:20
    100 easy
    Total: 3500 SCY

    I was planning on doing 7 x 100 on the 1:20 after the IM twitch, but again, I remembered that I should probably take it a bit easy today - which is why I didn't wear my paddles onthe 2 x 300 pull. I'm sure Terry has 9 x 200 or 12 x 100 on the 1:20 base tomorrow for me. Gotta take it easy while I can!
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  8. Mon, Oct. 8, 2012 7:00-9:00pm

    by , October 9th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    400 Free
    400 Kick on side w/ board (right side/left side) place 1 arm on board, lay head on arm and kick
    10 x 100 Free Pull @ 1:30 breathe every 3 & focus on rolling from the hips

    16 x 75 Kick w/ fins @ 1:10 did SDK on back (went 1:01-1:05)
    I sooooo wanted this to end around #12 or so.

    Main Set:


    6 Rounds of:
    • 200 Free Desc. 1-3, 4-6 @ 3:15 (last 50s always FAST "use your legs")
    • 2 x 25 Free SPRINT @ :45
    • went 2:20/2:15/2:11 then 2:22/2:15/2:09 - didn't really feel like GOING FOR IT tonight.
    • the 25s I "faked it" on the sprinting...it's only a 25.
    200 EZ


    20 x 50 IM Order @ 1:00
    • 5 of each stroke
    • EZ, Fast, EZ, Fast, EZ
    400 Swim cooldown

    ------------------------
    6100 Yards


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

    Out of the first 3000 yards, 1600 of it was kicking! ...and then the somewhat kick intense descending set with the sprints in the main set as well. Then the FAST FAST IM stuff at the end... I'm dead...

    As the coach gave the main set, he asked us, "Do you guys know why we're doing these types of sets all the time?"
    My smartass self replied "Because we love it!"
    That got a smile and a "good answer" out of John. Then he said, "actually it's to train your bodies to negative split your races without even thinking about it."

    Believe me, it works. I was able to do my first ever negative split race (that I can remember) in my 500 last weekend.