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  1. Fri, Dec. 14, 2012 5:00-6:20pm at the Y

    by , December 14th, 2012 at 10:29 PM (Fast Food Makes for Fast Swimming!)
    For my swimming tonight it was either the YMCA lap swims, or nothing at all. So I put in the $6.00 and tried to make the most of it. I just don't really like swimming by myself now after being with the team setting for so long.


    Warmup:
    (200 Free, 100 Kick w/ board, 200 Free Pull) x2
    10 x 50 Flutter Kick w/ board @ 1:00
    10 x 50 Free (2 @ :55, 2 @ :50, 2 @ :45, 2 @ :40, 2 @ :35)
    (2000/2000)


    6(of 30) x 100 Free
    • 1 @ 1:20, 1 @ 1:15, 1 @ 1:10, then repeat
    • I was originally going to do this rotation for 30 x 100s, but that ended quickly. I just wasn't able to get any true speed going, and it was going downhill quick, so I ended it.
    (600/2600)

    200 Free Pull (while waiting for the minute hand to get close to a good starting position on the pace clock, better than just sitting for 3-4 minutes)
    (200/2800)

    That Guy's Davis Mile Butterfly inspired me to do this for my main set:
    Davis Mile Free Pull (the only similarity is the Davis Mile part)
    • 11 lengths, 10 lengths, 9... ..., down to 1 length.
    • Take :10 rest after each segment
    • Total time minus 1:40 for in-practice mile time
    • was 20:55 (19:15 after deductions) for my mile time. My best meet performance from 2 years ago was 18:07. I glanced at the clock a few times in the swim, and was basically holding around 1:10s/100, maybe a hair slower. The lengths 5,4,3,2,& 1 were basically an all out "pull sprint", can't really put the legs into it, but I was moving fast I think.
    350 EZ Free

    ------------------------
    4800 Yards and done

    I got this done in 1 hour 20 minutes, which isn't half bad. I know KNelson's team probably covers at least 10,000 yards in the same time frame, but I was on my own tonight, so it doesn't quite compare.
    Really really wanting to swim in the Sr. State meet tomorrow (USAS) with the rest of my team, but I elected to do the work Christmas dinner party instead and stay married.
  2. Friday, Dec. 14

    by , December 14th, 2012 at 09:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    -- 5 back, 5 belly
    50 EZ

    Main Sets:

    5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
    50 EZ

    10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15
    -- did dolphin kick w/board, 12 highs
    50 EZ

    4 x 25 fly w/fins @ 100 pace @ :30
    -- felt kinda rough, so desisted
    100 EZ

    5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
    50 EZ

    2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ)
    -- 27 highs
    -- would have done another round, but calf was cramping
    50 EZ

    4 x 50 scull

    Total: 3600


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

    Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!
    Categories
    Swim Workouts
  3. Friday, Dec. 14th - A Day Off Helps

    After a couple of tough workouts Tuesday and Wednesday, today felt pretty good. Men's group yesterday and then I had some extra time to swim this morning, so I stayed in bed an extra 30 minutes. Man, that rest feels good.

    Everyone was into their workouts this morning when I arrived, so I swam on my own. But, Peter, Dave, Dave, Roger, and Ray were there.

    Last night I was blogging with Alex and mentioned ladders. Figure I should back up my talk today.

    5x100 on 1:40 (wanted to loosen up and descended these)
    Ladder set 50 up to 300 and 300 back down - 50 yard ncrements with 5 seconds rest per 50 (Total time 30:30 - Avg. Pace per 100 about 1:18 - good for me)
    200 Kick
    5x100 Back on 1:45 (around 1:30's)
    200 Kick
    5x100 Free on 1:30
    200 Kick
    2x50 Fly (was feeling pretty worn out and just didn't want to do more)
    5x200 Back w/paddles on 3:15 (probably too much rest - Descended these down to 2:45)
    100 Free - 1:13 (90-95% effort, was surprised, just felt good and smooth until last 10 yards)

    5400 yards
    100 minutes
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  4. Friday

    by , December 14th, 2012 at 06:50 PM (Blog)
    Noon: weights

    Evening: SCM at club

    1. 500 warm up
    2. 7x 25/25 (fast free/drill) on 2:00
    3. 9x 10/15/25 (fast/easy/drill) on 2:00
    4. 8x 15/10/25 (easy/fast to wall and turn/drill) on 2:00
    5. 7x 25 fly on 0:45 (low 20's)
    6. 4x 50 back on 2:00 (high 40's)
    7. 200 warm down (drill/scull)

    2275m
    Legs cramping near end. Must have been the squats I did this afternoon.

    Weight: 1.12 TGs (162lbs)

    Updated December 15th, 2012 at 08:26 AM by __steve__

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  5. Week 10 - Sprint

    by , December 14th, 2012 at 06:27 PM (After a long rest)
    I had a great workout today despite once again feeling pretty sluggish during the warm up. We sort of jumped into some quick stuff after a leisurely warmup. Loved the bungee chord work at the end. I always enjoyed this during taper and quality before NCAA and still enjoyed it. Its always great fun to do a 25 in under 8 seconds.

    Warm up
    400 free
    6x50 catchup
    6x100 free on 1.20, held 1.07

    Main Set
    4x100 IM's holding best average on 1.30, went 1.15, 1.14, 1.13, 1.11(fly still sucked)
    12x25 with flippers on 40 all out, and then treat water with arms crossed.
    10x50 free on 35, held 33's

    100 easy

    Sprints
    8x25's on bungey chords all out
    100 easy

    Total 3000 yds
    Categories
    Swim Workouts
  6. 1500M splits, thoughts on improvement...

    by , December 14th, 2012 at 04:24 PM (Alex's swim journal)
    So the competition is infectious... it's only been a few days since the SCM meet that Scotty and I did, but already I'm hearing buzz about the Kenosha Y lifeguards putting together a relay and checking out USMS. Scotty and I have been talking it up (separately it turns out, I haven't seen him since the meet because our schedules don't coincide this week). I'm hoping we can eventually get a masters team together to swim regular workouts.

    My splits on the 1500 looked fairly even... slow, but even, about 3:30-3:40 per 200M. It felt like an even effort:

    00:45--01:37--02:32--03:24
    04:17--05:10--06:04--07:00
    07:55--08:50--09:44--10:38
    11:32--12:26--13:21--14:15
    15:10--16:04--16:58--17:52
    18:47--19:42--20:37--21:32
    22:27--23:21--24:15--25:08
    26:02--26:53

    I was inspired by older competitors at the meet; men and women in their 50s swimming the 1500 in 19:00-22:00. I thought to myself that in 10-15 years I could be doing that too... what do I need to do to get there? Well, first of all I have to swim faster more often probably, and do my interval workouts more consistently, progressively speed up the reps (or decrease the intervals). I'm not sure what a realistic goal for the short term is, though. Long term, I want to bring that Metric/Davis Mile time down another 6:00-8:00. But what should my paces look like now? Can I expect to bring the times down 1:00, 2:00, or more over the next year? My 1750 time has been stalled at around 28:00 for more than a year--though during that time I managed to increase my swimming endurance a lot. My problem, I think, is that I was content with just ramping up the distance and not concerned with improving my speed over that distance... at least not enough to be real consistent about my interval training.

    Yesterday I did the following 5000 SCY:

    - 1000 mixed stroke warm-up and drills w/ fins (20:00)
    - 1000 free in 18:00, alternated:
    --100s w/ pull-buoy and paddles (around 1:50)
    --100s free (1:30-1:40)
    2:00 rest
    - 20 x 100 on 1:45 (mostly 1:32-1:34)
    - 1000 mixed stroke cool down (in addition to free I probably did 400 breast and 250 back)
    [97 minutes total time]

    Today I did 3000 SCY in just under an hour

    Warm-up (700):
    100 EZ fr
    200 br
    200 bk
    100 EZ fr
    2 x 50 fr up-tempo

    2:00 rest

    Main set (2000/33:30):
    5 x thru:
    150 hard + 50 EZ free*
    1:00 rest
    10 x thru:
    75 hard + 50 EZ free*

    *no rest, the EZ free portion was my recovery; the 200s in the first 1000 were right around 3:12, the 100s in the second 1000 were between 1:33 and 1:40.

    Cool-down:
    100 br
    100 bk
    100 fr

    I've tried incorporating some of the tips from the new USMS web article on breaststroke (btw, I think the website's new look is pretty cool) and my times are dropping in that stroke! ... 3:50 for 200 in my warm-up instead of 4:00-4:10. If I could learn fly I might even consider doing the check-off challenge next year.
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  7. Friday 12/14/12

    Friday 12/14

    AM only SCY

    AM swim:

    500 swim
    5x100 @ 1:40 k/s/dr/bld

    3x100 @ 1:20 D1-3
    100 EZ

    50 BR kick
    50 BR drill
    4x25 @ :30 V.S. BR

    100 Breaststroke: 1:03.8

    Not a great swim. My groin felt sore during warm-up and after the race. I think I strained it slightly (trying to race breaststroke when I am out of shape still). I will probably scratch the 200 BR tomorrow and just do some scouting for my college team and use the rest of the weekend to train. The groin needs rest so I will be laying off the breaststroke for a few weeks.

    Updated December 14th, 2012 at 09:34 PM by Calvin S

    Categories
    Swim Workouts
  8. Thursday 12/13/12

    Thursday 12/13

    PM only SCY

    at the Chesapeake Pro-Am.

    500 warm-up I.M.
    5x100 @ 1:40 k/s/dr/bld

    2x
    3x100 @ 1:20 D1-3
    4x50 @ 1:00 15M burst off each wall

    Events:

    BR leg of the 200 Medley Relay
    1:39.81 (28.6)

    3rd leg of 800 Free Relay
    7:12.91 (1:54.4)

    This meet will end up being an eye-opener for me in terms of how bad a shape I am in. I need to buckle down over the next 4-5 weeks to get back in racing shape.
    Categories
    Swim Workouts
  9. 12.14.12 - Friday workout - High intensity day

    by , December 14th, 2012 at 12:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ray and the other Dave were there but they did more distance stuff. Dave shows up w/ a fresh copy of "his" workouts. By "his" workouts, I think he was implying "not distance" workouts. Dave is a sprinter and he puts up with a lot of timed 1650 or 400 IM sets. So, it's only fair to indulge him in a sprinter's workout every once in a while . Actually, I got a lot out of this workout. The drills we did can only help and I really struggle with speed mainly because we rarely practice it. Look forward to more of these.
    Eventually, I figured out where this workout came from. Dave has clearly been digging through the [ame="http://forums.usms.org/forumdisplay.php?f=115"]High Intensity Workouts[/ame]. Workout credit is rightfully due to Fortress... thanks! Here's what we did:

    SCY

    650 Warm up

    2 x (4 x 50) @ 1:00
    1-4 = 25 drill + 25 build (didn't hear this right and did the second 25 easy)
    5-8 = descend to 200 pace
    50 EZ

    4 x 50 torque drill w/paddles @ 1:00
    50 EZ
    Roger explained this to us but I'm not sure I was doing it right. Original interval was 1:15 but it was hard to keep all the distance swimmers on the wall that long.

    Main Sets:

    10 x 50 kick w/fins @ 1:00
    odds = 25 @ 200 pace + 25 EZ
    evens = 25 @ 100 pace + 25 EZ
    50 EZ

    8 x 25 burst + cruise @ 1:00
    2 x back spin drill, fast hands breast, head up free w/fast kick, fast doggy paddle dig
    100 EZ
    Lots of new drills for me. Some were a bit awkward at first.

    5 x (25 AFAP dolphin kick w/MF or long blade fins + 75 EZ) @ 2:30
    -- either shooter or with board
    Up until this point I wasn't 100% sure if Dave dreamed this up on his own or found the workout somewhere. Once we deciphered that MF = monofin, I had a pretty good idea of where it came from. Looking through my bag, I had neither a monofin or long blade fins hanging around. I had to settle for my platypus feet instead. Chose shooters instead of board kicking.


    8 x 100 swim @ 1:45
    1 = 1st 25 fast @ 100 pace, the rest smooth
    2 = 2nd 25 fast @ 100 pace, the rest smooth
    3 = 3rd 25 fast @ 100 pace, the rest smooth
    4 = 4th 25 fast @ 100 pace, the rest smooth
    5 = 50 fast @ 100 pace + :10 AFAP kick at wall + 50 EZ
    6 = smooth
    7 = 50 smooth + 50 fast @ 100 pace + :10 AFAP kick at wall
    8 = smooth

    100 EZ

    (3600 Total)
    Categories
    Swim Workouts
  10. You Categorize this one!

    by , December 14th, 2012 at 10:39 AM (The Labours of SwimStud)
    I did a mish-mosh today...still being mindful of recovering.

    Warm Up
    400 FR
    4 x 50 Burst n Cruz 1:15
    2 x 50 EZ
    6 x 50 K Mod 1:30
    2 x 50 EZ

    Main
    8 x 25 FL :45
    2 x 50 EZ FR

    4 x 50 BK 1:00
    2 x 50 EZ FR

    4 x 50 BR P/FL K w/fins 1:00
    2 x 50 EZ FR

    Post Main
    6 x 100 Snorkel and paddles on 1:45
    4 x 25 AFAP chute sprints :45
    4 x 25 FR Sprints :45

    Cool
    4 x 50 EZ
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  11. Meet tomorrow so EASY today!

    by , December 14th, 2012 at 08:21 AM (Mixing it up this year)
    Yes it is a kids meet and I will be swimming 200 fly with 2 of my swimmers. I told them both "Beat Coach! That is your challenge." We shall see. I don't get faster.

    I will knock out my 200 fly and 200 Im tomorrow along with the 50 breast. That will only leave the 400 IM for the next meet and I will have completed my IMX.

    500 free
    500 free kick every 3rd lap breast

    200 free w/strapless paddles
    200 back work the turns
    200 fly as 50 rt arm/50 lt arm/50 kick/50 swim
    200 breast as 100 kick/100 pull w/board only
    200 free w/strapless paddles

    4x50 from dive 3 fly and 1 breast

    total 2200 yards
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