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  1. Monday 11/12/11

    Monday 11/12

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    7x100 @ 1:40 50 kick/25 drill/25 build

    5x50 @ :50
    4x50 @ :45
    3x50 @ :40
    2x50 @ :35
    1x50 @ :30

    1:00 rest

    1x50 @ :50
    2x50 @ :45
    3x50 @ :40
    4x50 @ :35
    5x50 @ :30/ :50 alternating

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  2. Monday, Nov. 12

    by , November 12th, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    4 x 50 fly drills
    50 EZ

    Main sets:

    10 x 25 burst + cruise, kick @ 1:00
    100 EZ

    10 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (25 AFAP free from a dive + 25 EZ)
    -- 12s
    50 EZ

    4 x 25 in & outs with race pace turn @ 1:00
    100 EZ

    2 x (8 x 25 @ 100 pace @ :45)
    R1 = fly
    R2 = 2 x 100 IM order
    100 EZ after each round

    8 x 25 w/parachute & fins @ 1:00
    4 breast, 4 back
    50 EZ

    Total: 3000


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

    I took Saturday off as usual. Sunday I was supposed to hit the gym. But I decided to go to the new Bond movie instead. Still did 45 minutes of stretching and RC exercises. I kinda thought I would feel great in the water after taking 2 days off. But my legs felt pretty leaden.

    Signed up for the SCM meet on Sunday (100 fly/100 breast/100 free). The next few weekends are going to be really busy ... All star soccer tournament for Lil Fort and my meet this weekend, then Thanksgiving with Fort Son home from Dartmouth for 6 weeks, then XC Nationals with Lil Fort in South Carolina and then NE Champs in Boston. I also made an appt for PRP on the elbow right after I return from Boston.

    And I am apparently not in the cool crowd because I haven't made my reservation for Indy yet! Is the meet hotel the Marriot again?
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/13/20122

    by , November 12th, 2012 at 02:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 200 50 stroke/50 free 3:30
    6 X 25 stroke-fast- :40 #6 on 1:40
    Two rounds

    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Two rounds free pull.
    Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  4. Mon, Nov. 12 - Trying to Shift My Emphasis

    Having reached 500 miles, hopefully I can get my mind off of yardage and think more about stroke diversity, kicking, and speed. Having said that, we started today with a Hour of Power and I stayed another 45 minutes - so, I put in a lot of yardage. Still, I did add some diversity. Another thing I did, or didn't do, is no paddles today. I like them for strength and feel, but I want to wean them down, particularly in backstroke. Plus, I didn't want to stress my arm/shoulder any more.

    Swam with Ray, Peter, Dave M. and Dave B. There was a light group today so we each had our own lane.

    100 Free
    Hour of Power (all sets based on a 1:30/100 interval)
    2x400, 2x300, 2x200, 4x100, 2x200, 2x300, 2x400 (swam this moderately hard, but didn't stress myself, still I made everything comfortably)
    200 Kick
    8x50 IM order (actually did the 50 fly and 50 breast)
    200 Kick
    8x50 IM order on 1:00
    4x100 Back/Free on 1:45
    200 Kick
    2x100 IM
    100 Free

    6200 yards
    112 minutes
    Categories
    Uncategorized
  5. Mon Nov 12th, 2012

    by , November 12th, 2012 at 11:34 AM (Ande's Swimming Blog)
    Mon Nov 12th, 2012

    19 days till SCM meet


    Swam: Tue Nov 6th &
    Sun Nov 11 didn't blog
    Lifted: yesterday
    Wed - Sat: Didn't swimor lift was in NYC, hoped to swim on Wed but at midnight we found out our flight was cancelled and changed our flight to NYC from 9:55 am to 5:45 am and wasn't able to make practice. We needed to arrive before the North Easter hit, we made it and saw snow, walked a lot, ate too much and gained weight. We saw the opening show of the Rockettes at Radio City and "the Performers" on Friday night, very funny, raunchy

    Plan to lift tue

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in 5:10
    Swam with Mike, Dick & Jeff
    Beside Todd & Tyler,
    Gull Sharon, Sloan,

    Warm up
    did around 300

    Main Set

    4 x 150 on 1:45
    made em

    100 easy

    4 x 100 on 1:10

    100 easy

    4 x 50 on :35

    100 easy

    assigned 800
    did 8 x (25 easy, 50 rest, 25 fast)

    assigned: 4 x 150
    did: 150 then switched to 50, 50 skip, 50 easy

    100 easy

    4 x 100 on 1:10

    100 easy

    4 x 50 on 35

    100 easy

    assigned 800
    did 8 x (25 easy, 50 skip, 25 fast)
    did some swim, some kick: SDK & flutter kick with a board.

    weighed 218 after practice

    400 k fly arms at side on belly

    assigned 8 x 200
    2 on 2:30
    2 on 2:25
    2 on 2:20
    2 on 2:15
    did skipped 50's here and there



    Next Meets:

    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
    UT Austin, TX
    Categories
    Swim Workouts
  6. Just another magic Monday

    I enjoyed a nice swim with Rondi at Riverbank this morning:

    1000 lcm warmup (200s, 200k, 200p, 200d/s)

    Magic 700s
    A magic 700 combines two things in an alternating 1/1/2/1/3/1/4/1 (lengths) pattern. I did 3 as follows:
    1 x magic 700, alternating FR/BK
    1 x backwards magic 700, alternating FR / ST (IM order)
    1 x magic 700, alternating kick (FL and BK) / FR swim

    400 pull with paddles

    15 x 100, done as 5 x (100 FR, 50 FR/50 BK, 100 BK @ 2:00), goal was to descend effort within each set of 3 so that 100 BKs were fast [1:35-1:40s]

    500 warmdown + play
    Categories
    Uncategorized
  7. 11/12/12 - Monday workout

    by , November 12th, 2012 at 10:09 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Tough weekend. My team played great despite some bad coaching decisions. I let a team we were beating 2-0 get back into the game with some poorly placed players at the wrong time. We still got a 3-3 draw but after losing the first game, it wasn't enough to move on. My refereeing was probably worse than my coaching. I've done plenty of U16 games but they had me centering two U19 boys games. Speed was different and I was frequently overwhelmed with keeping up. I finished w/ a U19 girls game that wasn't too bad but I was so tired by then I'm not all that sure. Sunday, I had to assistant referee a couple girls games. I did a lot better at A/R but the constant stop/go sprinting was killing my knees. Got up this morning, took a couple ibuprofen and headed to the pool expecting a rough morning. Turned out to be not so bad.

    SCY

    650 Warm up

    Power Hour Set: 4000 yds on 1:30 pace - no breaks
    400 IM - 6:00 (Made 5:38)
    400 Free - 6:00 (Made 4:59)
    300 IM - 4:30 (Made 4:15)
    300 Free - 4:30 (Made 3:42)
    200 IM - 3:00 (Made 2:48)
    200 Free - 3:00 (Made 2:25)
    100 IM - 1:30 (Made 1:22)
    100 Free - 1:30 (Made 1:15)
    100 Pull - 1:30 (Made 1:09)
    100 IM - 1:30 (Made ??)
    200 Pull - 3:00 (Made 2:20)
    200 IM - 3:00 (Made 2:50)
    300 Pull - 4:30 (Made 3:28)
    300 IM - 4:30 (Made 4:15)
    400 Pull - 6:00 (Made 4:50)
    400 IM - 6:00 (Made 5:42)
    50 Easy
    Tried to push hard on the IMs and do relaxed but fast free/pull. Fly felt great today. Backstroke was slow.

    12 x 50 - 1:00
    * 1-8 No fins
    * 9-12 SDK down/easy back w/ fins
    Was only making 20 yards or so doing sdk on my back. Made the full 25 yards on my belly.

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  8. Veteran's Day Holiday Nov 12, 2012

    by , November 12th, 2012 at 09:35 AM (Trying to Train Smarter, Not Just Harder)
    Water temp cooler this morning, thank goodness - maybe only one degree, but still a big improvement.

    800 back/free
    3 x 200 P
    400 K
    50 easy
    6 x 250: 150 free & 100 IM
    50 easy
    4 x 25 sprint, with 7 SDK at the start of each
    200 easy
    6 x 100 P on 1:25
    200 breast/free
    300 free w/zoomers working walls (SDK off each)


    Total: 4800 SCY

    Have 1/2 day of work today - so plan on playing tennis this afternoon w/my hubbie IN THE DAYLIGHT! Woo Hoo! What a concept! I hate leaving daylight savings time. Matter of fact, I hate cold, dark, dreary winter days period.
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    Uncategorized