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  1. Monday, Nov 5 - Working Off the Weekend

    Well I only put on 5 pounds this weekend - Pizza Buffet, potato and eggs, cherry cobbler, Chinese buffet - talk about hitting my weaknesses. Plus Saturday, as I was building a hearth for our fireplace, I realized I couldn't lift my arm above my shoulder. Started ibuprofen to ease the pain. Felt a little sore but not too bad Monday morning. Had a breakfast so I had to cut my swim short, still it was a pretty good workout.

    300 Free
    8x200 Free on 3:00 (2:36; :36; :36; :37; :33; :35; :32; :39 - my best extended 200 set ever)
    100 Back/Breast
    8x150 Back w/paddles on 2:30 (2:10's - pretty good)
    100 kick
    8x100 Free on 1:30 (the back wore me out so struggled maintaining these around 1:22)
    2X100 Kick
    6X50 Back/Free

    4400 yards
    80 minutes
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  2. 11/05/12

    10 Choice
    --Mixed in 500
    8 x 50 kick @ 2:00
    --Lots of rest , hold under fastest 50 free time + 15

    100 fast @ 1:50
    2 x 75 mod @ 1:10
    3 x 50 descend @ 50
    300 pull cruise @ 5:00
    150 fast @ 2:30
    2 x 125 @ 2:05
    3 x 100 descend @ 1:40
    300 pull cruise @ 5:00
    200 fast @ 3:20
    2 x 175 mod @ 2:55
    3 x 150 descend @ 2:30
    300 pull fast

    150 w/d

    4050

    Not too bad for a Monday and we actually finished up early. I did what I was suppose to do throughout the main set but none of the swims where very impressive. No school tomorrow for our little ones so the plan is to get my tail out of bed in the morning and swimand vote before work.
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  3. Recommitting Myself

    by , November 5th, 2012 at 08:56 PM (Trying to Train Smarter, Not Just Harder)
    I've been slacking. Sad to say, but I've got to admit it. I've been having a hard time wrapping my brain around how much time is needed to do all my charting at work. I (mistakenly) thought I could swim at lunch twice a week, and so have only been swimming before work MWF. I've been playing tennis in the evenings a couple of nights a week & on Saturday mornings. Great fun - but, I need to get back to business. The water is warmer than I would like at 83-84F, but I've got to be able to push myself harder in spite of it. And I'm going to have to get myself out of bed at least one more morning each week (not tomorrow - got to go early & vote!). Somehow I need to add in a bit of strength training, too.



    500 back/free
    500 pull
    500 K
    100 easy

    10 x 50 @ :50
    100 easy
    400-300-200-100-100-100 Demont (1:20 base interval)

    100 easy
    8 x 25 @ :30
    100 easy
    400 breast/free
    8 x 100 @ 1:25 pull
    200 easy
    Total: 5200
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  4. Monday, Nov. 5

    by , November 5th, 2012 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    8 x 50 fly drills @ 1:00-1:10
    8 x 25 shooters w/fins @ :35
    50 EZ
    4 x 50 free w/paddles @ 200 pace
    50 EZ
    4 x 25 burst + cruise
    100 EZ

    Main Sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    Did a Salo modified set from Workout #1 on the HIT forum:
    [ame="http://forums.usms.org/showthread.php?t=21584"]U.S. Masters Swimming Discussion Forums[/ame]. I realize I gave myself easier intervals ...

    5 x (50 + 50 + [4 x 25] + 50) w/fins
    1st 50 = smooth backstroke @ 1:00
    2nd 50 = burst dolphin kick + cruise @ 1:30
    25s = AFAP, broken for :15, total time 3:00
    3rd 50 = EZ @ 1:30
    1 = fly, :46
    2 = backstroke kick (only under 15m), :49
    3 = breast, :58
    4 = IM, :49-50 flat
    5 = breast, :58

    100 EZ

    5 x 50 swim w/parachute @ 1:30

    100 EZ

    Total: 3600


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

    I really like the Salo set, though it was painful with not much recovery. That's my LP workout for the week. :-) I feel like I have lost some hypoxic conditioning. It was a struggle to stay under on fly and back. Next recovery workout I'm doing a good 30 minutes of hypoxic work. For some reason, 30 minutes sticks in my head as what Eddie Reese recommends to quickly boost CO2 tolerance.

    Of interest to me, as my chiro uses kinesiotape:
    http://www.swimmingscience.net/2012/...ength-and.html

    More on compression garments & recovery:
    http://www.swimmingscience.net/2012/...-recovery.html
    Categories
    Swim Workouts
  5. Monday, November 5, 2012

    by , November 5th, 2012 at 03:58 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 57%

    Focus - Freestyle, Pace

    *WarmUup*
    1x1000 FR 500 EZ, 500 Build

    *Set 1*
    5(2x50 K on 1:00, 1x100 S on 2:00)
    • 50s K @52-49
    • 100s S desc 1:10-1:06


    *Set 2*
    5(1x100 on 1:30, 2x50 on :45, 5x25 on :25, 100ez on 2:00)
    Held steady pace:
    • 100s - 1:08
    • 50s - :34-33
    • 25s - 15-16


    1x300 stroke drills

    *Set 3*
    3(1x200 on 3:00, 4x50 on 1:00)
    • 200s - 2:20
    • 50s - 33-30


    Warm down: 100 EZ

    Comments:
    • Felt ok in the water, but not great, stroke still feels awkward swimming at a faster tempo.
    • Set 1 - Kick/Swim set
    • Set 2 - First two rounds felt tired, but the last three rounds were slightly faster, and with seemingly lighter effort.
    • Set 3 - Would like to start going under 30 as easily as I did last April/May
    • Warm down - glad to be done, not a great session, just need to keep at it.
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/06/20122

    by , November 5th, 2012 at 02:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    6 X 50 kick 1:10
    1 X 100 swim

    6 X 100 2:30
    Choice. Swim all at 85/90%
    1 X 100 easy

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    8 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    WARM DOWN: 4 X 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  7. Workout 11/05/12: noon

    by , November 5th, 2012 at 02:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 Fr/100 Bk/200 IM drill

    1650 FR with snorkel, done as:
    10 x 50 on :45
    5 x 100 flutter kick on 1:50 (w/ board)
    5 x 100 pull with buoy dropdown
    (1:30, :25, :20. :15, :10) <- just made it
    1 x 50 DPS on :60
    4 x 25 FAST on :30

    4 x 50 stroke/drill on :60

    Timed 400 IM: went 5:28
    1:15
    2:38 (1:23)
    4:17 (1:39)
    5:28 (1:11)

    50 float
    100 IM = 1:14.87

    150 loosen with snorkel
    4 x 25 with snorkel on :30
    50 ez and out
    (Solo/Rec/3100 yds/55 min)
    ---------------------------

    Had fun with a mile set - was able to get a solid :10sr with the swims and kicks, then descended the pull portion, just getting the last two in. Finally got that 400IM in - my goal was to have a strong 50 then build a 50 with each stroke. Too slow on the fly and back - need to stay relaxed during both of those and be efficient in order to keep my breath under control for some rocking Br pullouts. Not a bad practice time for me (of the four timed 4im's I've done, the Br leg today was the fastest - good news).

    Started to spit snow a bit today here in VT ahead of the next storm coming up the East Coast, so I'll postpone outside work due more to the wind than anything. Also, I remember last year raking before the Riverton meet and tweaking my back, so I'll do that stuff next week.

    There was basketball last night, but it started at 7pm and I was ready to relax after work and the first Sunday of the month nursing home service that I am able to lead. Took it easy and had a nice soak in the hot tub. The only other interesting news is that Emma will be able to see a speech from Bill Clinton tonight at UPenn - finally stumping before the big vote tomorrow. I heard him speak on NPR on the way home from Kingdom Swim this summer - good speaker. I just told Emma to pass on any offer to partake in a cigar

    Updated November 5th, 2012 at 06:11 PM by rxleakem

    Tags: 1650, 400 im
    Categories
    Swim Workouts
  8. Mon Nov 5th, 2012

    by , November 5th, 2012 at 10:58 AM (Ande's Swimming Blog)
    Mon Nov 5th, 2012

    25 days till SCM meet
    added info about the meet & the 2013 South Central Zones meet at UT Austin TX in April

    Trained: Sat didn't blog
    Plan to lift today

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

    Warm up
    assigned 1000
    did 300 ish

    Main Set

    16 x 100
    4 on 1:20 right into
    4 on 1:15 right into
    4 on 1:10 (30 sec break)
    4 on 1:05 (didn't make em)

    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

    Updated November 5th, 2012 at 11:13 AM by ande

    Categories
    Swim Workouts
  9. Speed today, kind of..

    by , November 5th, 2012 at 10:02 AM (Mixing it up this year)
    Not one of my fastest days but my back did not hurt as bad as it did this weekend.

    I know my pain comes from my leg weight workouts but I am going to push thru it because it will make my back stronger in the long run. Plus right now I don't have any meets for a while.

    400 choice
    4 x 100:
    odds = 25 scull + 25 right arm + 25 left arm + 25 kick @ :20-30 RI
    evens = 50 drill + 50 swim
    4 x 50 free w/paddles, descend to 100 pace @1:00 went 41, 39, 37, 35
    100 EZ

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

    5 x (25 AFAP w/fins + 75 EZ) @ 2:00
    100 EZ

    2 x (50 + 50 + [4 x 25] + 50)
    1st 50 = smooth DPS @ 1:00
    2nd 50 = burst + smooth cruise @ 1:00
    25s = AFAP, broken for :15, total time 2:00 IM Order
    3rd 50 + EZ @2:00

    300 free w/paddles & bouy
    200 kick w/zoomers

    Total 3000 yards

    Updated November 6th, 2012 at 07:28 AM by Donna

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  10. Workout 11/05/12: am

    by , November 5th, 2012 at 10:00 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill

    8 x 100, done as:
    - odd: FR Quarter Strong (by 100) on 1:30
    - even: IM kick

    200 stroke drill

    4 x 50 on :50
    - FR DPS down
    - IMO stroke back, FAST

    200 loosen and out
    (Solo/Rec/2000 yds/35 min)
    --------------------------

    Took it easy this morning with some more generous intervals and small amounts of fast swimming. I worked this weekend so stayed dry, missed out on a trip to Philly to see Emma (although my wife managed to get pulled over once and lost six times - can't wait to see the EZ Pass statement).

    Have the Riverton meet this weekend: plan is to swim again at lunch after a few errands, maybe some yard work before Bible study tonight. Plan to do a small drop taper in prep for Sunday, although I need to get in a 400 IM for time at some point.
    Categories
    Swim Workouts
  11. 11.05.12 - Monday workout

    by , November 5th, 2012 at 08:48 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Danny and Roger. Messed up my left ankle playing soccer yesterday. That hurt some but I was more tired than anything else this morning.

    SCY

    600 warm up

    8 x 200 - 3:00
    100 Easy
    Made 1, 2, 4, 6, and 8 IM. Rest were free or some stroke/free. I should be able to do this but just couldn't get going this morning.

    4 x 150 - 2:30 Stroke (IM Order)/Kick/Pull
    4 x 150 - 2:30 Fly/Bk/50 Kick/Br/Free
    100 Easy
    Felt better on these.

    8 x 100 - 1:30
    * Odds stroke
    * Evens free
    Back to struggling again but I did ok on the free.

    12 x 25 - :40
    * odds hard stroke
    * evens no breath

    6 x 25 Kick - :30
    6 x 25 Easy Free - :30 (Cool down)

    (5000 total)
    Categories
    Swim Workouts