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  1. 5000-yard workout

    by , November 8th, 2012 at 06:02 PM (Alex's swim journal)
    I missed my workout yesterday... for a good cause (more on that below); so today I felt like I had to make up ground. I started off sluggish, but picked up a little steam. I finished the workout with 5000 total yards in just under 1:45.00, the longest workout I've done since this summer. Here's what I did:

    WARM-UP:
    300 (100 each fr/br/bk)
    500 free on 9:00
    100 br
    100 bk

    SET #1:
    10 x 50 on 1:00 (mostly :43-:44)
    10 x 100 on 2:00 (middle 4-6 at 1:25-1:27)

    300 (br/bk/fr) + 2 minutes rest

    SET #2:
    5 x 200 on 4:00 (all in 3:07-3:09)
    5 x 100 on 2:00 (1:31-1:36)

    COOL-DOWN:
    200 (br/bk)
    500 easy free (counting strokes, stretching it out)

    The two sets, 1500 each, add up to 3000 yards of really hard swimming for me. That's a confidence builder!

    So, the reason I missed yesterday's workout was because of a super busy day ending with the happy occasion of Anthony's (he's my middle son) Cross Country team banquet and award ceremony. I'm happy to see the next generation of kids embrace the endurance sports, so this is always a neat event. And this year Anthony received the "Most Improved" award for the boys team.... He worked really hard for that and I am super proud of him!

    Click image for larger version. 

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    What a great smile (thanks to the orthodontist for that one!)... oh, and don't tell Anthony I put his picture up; I don't want to embarrass him unduly.
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  2. Thursday, Nov. 8

    by , November 8th, 2012 at 05:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 caterpillar fly drill @ 1:10
    10 x 25 shooters w/fins @ :40
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Picked and modified a set from Workout #4 on the HIT forum: [ame="http://forums.usms.org/showthread.php?p=277433#post277433"]U.S. Masters Swimming Discussion Forums[/ame]

    2 x (11 x progressive 50 w/fins) @ 1:30
    1-2 = burst + cruise
    3 = 25 AFAP + 25 EZ
    4 = EZ
    5 = 100 pace
    6-7 = EZ
    8 = AFAP
    9-11 = EZ

    R1 = swim (25 free: 10 high, 50 back: 24 high, 50 fly: 23 mid
    R2 = kick (25 shooter = 9, 50 dolphin kick w/board = 26 low, 50 double shooter = 21 low

    6 x 40 w/bungee cord & fins @ 2:00
    -- swim until taut and then strong strokes/kicks for :30 and zip back
    -- 2 breast, 2 back, 2 back kick
    50 EZ

    4 x 40 w/bungee cord & fins @ 1:15
    -- SDK UW on back until cord is taut and then 12 fast kicks UW & zip back

    100 EZ

    Total: 3050


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

    I need to get myself entered in our Nov. 18 SCM meet. https://www.clubassistant.com/club/m...1481&smid=4182. I think I will only swim the 100 fly and 100 breast. Pete and I were discussing possible relays yesterday, but we need another GMUP male. Teen Fort has been tasked with trying to persuade Bob Hansen or Brad Gandee tonight. I was perfectly happy with a mixed 200 free and 200 medley. She wants to do the 400 medley at the end of the meet as well. No way do I want to swim the 100 fly as my 5th event that day!


    LCM TT rankings are out:
    http://www.usms.org/comp/tt/toptenlist.php

    With my two #3 rankings in the 50 and 100 evil, I fear freestyle may be my worst stroke. heehee

    Updated November 8th, 2012 at 09:05 PM by The Fortress

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  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/09/20122

    by , November 8th, 2012 at 02:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    We will go very light today as we have a meet this weekend. A lot of time will be spent using the new Myrtha Track Start blocks that were recently added.

    SCM
    WARM UP:
    1 X 300 5:20 5:15
    2 X 100 1:50 1:45
    4 X 50 1:00 1:00
    Two rounds. round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    12 X 50 1:20
    #3-6-9-12 are fast

    Block work

    WARM DOWN: 4 X 50 easy 1:00

    2500Y
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    Swim Workouts
  4. Wednesday, 11/7/12

    by , November 8th, 2012 at 11:28 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (600)
    100 free - 100 back - 100 choice swim - 100 kick choice - 100 IM drill - 100 IM build swim

    Set #1 (1150)
    Pull 4 x 100/1:40 Smooth dps - full range of motion - work triceps
    - with buoy , freestyle paddles & snorkel, around 1:15

    12 x 25/40
    1,2 = 1st 12.5 fast
    3,4 = 2nd 12.5 fast
    5 - 8 = 25 fast
    9-12 = smooth

    6 x 75/1:20 like above but breath on 3
    - buoy only, around 1:00-1:02

    Set #2: Kick with fins (800)
    2 times through, 1st time with board & snorkel, 2nd time on back
    1 x 150/2:30 make interval - 1st time 2:15, 2nd time 2:07
    3 x 50/1:00 " - 1st round 40's, 2nd round 38's
    4 x 25/30 fast - 16-17 on all

    Warm down (500)
    1 - 2 x 100/1:45 smooth build - 1 free, 1 back
    4 x 50/1:00 (25 drill - 25 swim) - 3 free, 1 back
    4 x 25/30 what ever you want to do - did back cup drill on about 10 sr

    Total: 3050 yards
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  5. 11.08.12 - Thursday workout

    by , November 8th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Keith and Teresa.

    SCY

    600 Warm up

    2 x 200 IM - 3:00
    50 Easy - 2:00
    4 x 150 - 2:30 (Fly/Back/50 Kick/Br/Fr)
    50 Easy - 2:00
    4 x 100 IM - 1:30 (Descend - can't remember times but the last one was about 1:18)
    50 Easy - 2:00
    4 x 50 Kick - 1:00
    50 Easy - 2:00
    2 x 200 Pull - 3:00 (2:19, 2:15 - lost a paddle on both of these and had to stop)
    50 Easy - 2:00
    4 x 75 - 1:15 Convert free -> fly
    4 x 75 - 1:15 Convert fly -> back
    50 Easy - 2:00
    4 x 100 Pull - 1:45 (Descend 1:10, 1:04, 1:02, :58)
    50 Easy - 2:00
    4 x 50 - 1:00 (Down sdk w/ fins, back easy)

    800 IM - 12:00 (11:55)

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  6. Recovery day and monofin play

    by , November 8th, 2012 at 08:55 AM (Mixing it up this year)
    I think these two go together perfectly.

    My back loosened up really well this morning, that is not to say that by noon I won't be hurting. I'll just have to see.

    500 free
    5x100@:15R as 25 scull/25rt arm/25lt arm/25 kick on back

    8x25@1:00 shooters w/monofin
    6x100@2:00 fly w/monofin as 25rt arm/25lt arm/25 kick/25 swim
    8x25@1:00 fly w/monofin

    5x100@1:30 free long and smooth w/paddles
    held 1:27's without really pushing
    200 free EZ

    Total 2700 yards
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  7. Wed, Nov. 7, 2012 7:30-9:00pm

    by , November 8th, 2012 at 02:46 AM (Fast Food Makes for Fast Swimming!)
    The coach had a small awards ceremony for the few kids on the team who went to the meet in Yakima last weekend, so our practice was delayed a little bit. I didn't mind one bit...and it is nice to see how well these kids do as well.


    I was sore and sluggish today even before getting into the water...this isn't going to be a good day...

    Warmup:

    400 Free
    400 Kick w/ board
    400 Free Pull
    (1200/1200)

    10 x 50 SDKick w/ fins on back @ :45
    1:00 rest
    10 x 50 SDKick w/ fins on back @ :40
    (1000/2200)

    10 x 50 Free @ :50 holding 500 pace
    started off at :31s, dropped to :30s, last 3 were at :29s (I was going 2nd in the lane, so I had a bit of a draft going)
    (500/2700)


    200 IM stretch out, but work the walls
    4 x 50 FAST @ 1:00, IM Order, 1 each stroke
    :29/:34/:37/:28
    (400/3100)

    200 Fly Drill (50 Right Arm/Left Arm, 50 1 Right, 2 Reg. Str. w/ breath, 1 Left, 2 Reg. Str. w/ breath)
    4 x 50 Fly FAST @ 1:00
    :30/:32/:32/:30
    (400/3500)

    200 Back EZ but work the walls
    4 x 50 Back FAST @ 1:00
    :34ish or so, whatever (it's my evilstroke)
    (400/3900)

    200 Breast EZ but work the walls
    did long pullouts then 5-6 SPL
    ***
    4 x 50 Free FAST @ 1:00 (ran short on time, so John skipped us to the Fast Frees)
    :28/:29/:28/:26+
    (400/4300)

    200 EZ

    ----------------------
    4500 Yards


    I have another meet coming up this weekend out in Sandpoint, Idaho. SCM fun in a not so fun pool, but I'll make it what I can. That Guy will be there as well, should I be able to find him on the side of the road (it would be a bummer if I can't find him though).

    800 Free, 200 Back, 200 Breast, 200 Fly**, 100 IM
    (**probably will throw in a 100 Fly Split request as well...T.G...try to hang on for the ride)
    There was a surge of last minute entries today, so the meet is now up in the range of our "normal size" meets that we have in the Inland NW. I'm cool with that. The worst part of the trip will be the 4+ hours of driving each way to and from the meet, but it's not too bad really.

    Updated November 8th, 2012 at 02:54 AM by jaadams1

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    Swim Workouts , Daily Practices