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  1. Tuesday, August 28, 2012 5:30pm at the Y

    by , August 28th, 2012 at 10:46 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    10 x 100 Free @ 1:30 (cruised 1:11-1:15s)
    5 x 100 Free Pull @ 1:20 (1:10s)
    200 Kick w/ board

    Main Set: (swam with Jared)

    We didn't pick intervals, but took somewhere in the vicinity of a minute rest always leaving on the top.

    1st round I didn't look at my times, nor did I give too much intensity.
    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Fly

    Round 2: Hit it!
    400 Free (went 4:39)
    300 Free (went 3:20) dropped the pullbuoy at the 200 turn. It was slipping with the jammers.
    200 Flutter Kick w/ board (went 3:09)
    had about 2 minutes rest, then:
    100 Breast for time from push (went 1:17)
    I got some really weird toe/foot cramp during the breaststroke, and decided to call it quits at this point. Plenty of yardage for today.

    100 EZ

    ------------------------
    3700 Yards

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

    Other news:

    I'm giving serious thought into joining the USAS club team (Velocity Swimming) here in Wenatchee this year. Mostly due to the costs of the masters team potentially going up high enough to tempt me to the dark side.


    $110/month for the USAS team dues.
    I'm already paying $39/month for YMCA membership (which is just for extra swimming, I don't do the weightroom or other stuff)
    This last year we were @ $25/month for masters (which I know is cheap), giving me a total of $64/month that I was paying.


    • My masters practices are "uncoached" in a sense, as I am basically making up my own workouts, and have no true training partners on a consistent basis (same with YMCA lap swims).
    • The cost of the masters workouts may be going up significantly, due to pool operational costs and guards. This may bring my YMCA + Masters total close to the $110/month of the USAS dues.
    • I think it'll be a win-win situation for just a little more cost by me.
    • I'll have consistent training and training partners, and a coach for feedback, etc. All evening swimming, with occasional mornings as well.
    I still need to talk with the head coach about it, but he's fine as long as the $$$$ is paid.
  2. Doubles in SPITE of Isaac - 08/28/12

    by , August 28th, 2012 at 08:46 PM (Trying to Train Smarter, Not Just Harder)
    I intended to swim at lunch today, but with TS Isaac on the horizon, I thought I'd better get over to the pool at the crack of dawn if it wasn't raining when I woke up. So this morning, I swam solo, a 4200

    600 swim
    600 back/free
    2 x 300 P no paddles on 4:30
    3 x 200 P w/paddles on 2:40
    4 x 150 SKS by 50 on 2:15
    6 x 100 swim on 1:20
    12 x 50 K on :50 (w/zoomers)


    Then I noticed the weather was actually sunny! So I went back at lunch & swam (not too speedy, because I felt sorta tired) again.

    9 x 100 on 1:30, 1:25, 1:20 w/50 EZ after #3, #6 & #9
    4 x 50 on :50
    3 x 100 IM on 1:40
    2 x 150 P on 2:00
    200 IM
    Masters Minute Rest
    200 P on 2:45
    2 x 150 IM twitch on 2:15
    3 x 100 P on 1:20
    4 xx 40 K on 1:00
    300 warm down


    Total for the day: 7500 SCY in SPITE of that stupid tropical storm!
    (Might not be so lucky tomorrow.)
    Categories
    Uncategorized
  3. Tuesday, August 28 - Better Day

    Swam with Peter, Dave B., Dave M., Ray and Keith. Ray did an inside out on his typical workout - the distance was in the middle instead of going long to short.

    Got a 200 warm up in today so I started better and was happy with the 50's and 100's. Couldn't hold the pace through the 300's though. But felt better about my speed just got to stretch it out.

    As usual, after about 3600 yards, I was swimming by myself. Still working fly into the mix.

    2x100 Free
    10x50 Free on :50 (held :35-:36 -that's a good pace)
    5x100 Free on 1:45 (all at 1:15 - that's fast for me)
    100 Back
    4x300 Free on 4:30 (4:05, 4:10, and 2 at 4:15 -started struggling with form on the last two)
    100 Back
    6x150 Free Swim/Kick/Swim on 2:30
    100 Back
    4x50 Kick/Fly
    5x100 Back w/paddles on 1:40 (all <1:30)
    100 Kick
    5x100 Free w/paddles on 1:30
    100 Kick
    4x50 Fly/Kick
    100 Free

    5300 yards
    110 minutes
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  4. Tuesday, Aug. 28

    by , August 28th, 2012 at 06:15 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 15 min
    total ab machine, 120 x 4 x 12
    good mornings, 70 x 4 x 8
    squats, 220 x 4 x 8
    explosive leg press, 195 x 4 x 10
    adductors, 90 x 4 x 8
    resisted side lunges, 45 x 2 x 15 each leg
    resisted track start jumps, 45 x 2 x 10
    altitude drops, 10
    TRX squat jumps, 10
    knee tuck jumps, 10

    Bike, 30 min

    Stretching, 20 min


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

    Just hit the gym today while Lil Fort was with a friend. Pool tomorrow. Can't believe August is almost over ...

    I haven't decided if I'm swimming in the NBAC long course meet on Sept. 9. But I see I have until Sept. 6 to procrastinate.
  5. Tuesday 8/28/12

    Tuesday 8/28

    PM only SCY

    500 swim
    4x
    4x25 @ :40 shooters w/ fins, 2 DKP, 1 Fast, 1 EZ

    8x25 @ :30 burst + cruise
    50 AFAP
    150 EZ

    2x
    6x25 @ :35
    200 @ 3:00
    5x25 @ :35
    200 @ 3:00
    4x25 @ :35
    150 @ 2:15
    3x25 @ :35
    100 EZ
    RD1: 25s pull w/ strapless paddles, 200s/150 pull w/ buoy + paddles + snorkel
    RD2: 25s kick w/ fins and snorkel (hands at side), 200s/150 kick on back in S-line w/ 5 kicks off every wall (200 #1), 7 kicks off each wall (200 #2), and 9 kicks off each wall (150)

    Total: 3500
    Categories
    Swim Workouts
  6. Tue Aug 28th, 2012

    by , August 28th, 2012 at 03:52 PM (Ande's Swimming Blog)
    Tue Aug 28th, 2012

    Swam Wed, Thu, Fri, Sat but not Sun
    Lifted: Wed and will Lift M W F S this week

    LCM, Mabel Davis Pool
    Whitney coached
    swam with with Jim, Korey, & Kelly
    beside Marcio, todd & tyler
    6:00 - 7:30 dove in around 6:15

    ~ ~ ~ ~

    WARM UP
    assigned 1200
    did 200

    Main Set

    100 IM strong
    400 FR aerobic
    1:00 rest

    200 IM strong
    300 FR aerobic
    1:00 rest

    300 IM strong
    200 fr aerobic
    1:00 rest

    400 IM strong
    100 fr aerobic

    800 done 200 RA 200 k 200 LA 200K

    800 done (25 fl fast 75 fr easy, 25 FR easy 25 bk fast 50 fr easy, ... you get the idea)

    ~ ~ ~ ~ ~

    2012 Meets & Events

    SCM season is next and looking for one or 2
    prob week before & after Thanksgiving
    Nothing definite yet
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -08/29/20122

    by , August 28th, 2012 at 02:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    4 X 75 1:15
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :45

    1 X 200 kick + 100 swim

    3 X 50 descend 1-3 to fast 1:00
    4 X 25 fast :30
    Four rounds, choice.
    #4 25 on 1:30

    5 X 300 pull 4:15
    Descend 1-3
    #4 and 5 negative split and fast

    WARM DOWN: 4 X 50 easy 1:00

    4500Y
    Categories
    Swim Workouts
  8. Tuesday, 8/28/12

    by , August 28th, 2012 at 12:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up
    300 swim - free & back
    3 x 100/1:50 free, build
    200 IM Kick
    8 x 50/1:00 IM rotation by 25's

    Main Set
    12 x 100/2:00; odds back, evens free
    Consistent 85% effort
    -- Back ave 1:43, free ave 1:33

    8 x 50/1:20 (15 fast kick-20 smooth swim -15 fast Kick)

    Warm down
    100 easy free

    Total: 2900 meters
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    Uncategorized
  9. Tuesday August 28th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1050)
    3 x
    * 150 @ ?? 3rd & 5th 25 choice
    * 100 @ 2:15 kick

    1 x 100 kick
    1 x 200 swim

    Set I (1800 / 2850)
    3 x
    * 3 x 100 @ 1:45, first 6 strokes off wall are strong
    * 4 x 50 odd fast @ :45, even recover @ 1:15
    * 2 x 50 @ 1:00 stroke, strong. Went breast on first two sets, back on the third.

    Set II (1300 / 4150)
    1 x 100 pull, recovery
    1 x 400 @ 6:00 pull
    2 x 200 @ 3:00 pull
    4 x 100 @ 1:30 pull

    100 easy

    ** 4250 meters **

    After several months with few to no cramps, they have been back with a vengeance these last two workouts. Today I started getting twinges toward the end of the main set so I used a pull buoy on the last set of 3 x 100 and managed to stretch my calves and feet enough as I pulled to keep them away, but near the end of the 400 pull my left calf seized up, then on the first 200 my right calf went, then my right foot, and finally my left foot went. None of them was bad enough to make me get out, but they hurt and slow me down.

    I really wish I knew why this happens so I could do something about it.
    Categories
    Swim Workouts
  10. 08.28.12 - Tuesday workout: 500 Miles!

    by , August 28th, 2012 at 08:44 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Ray's wife, Keith, Dave and Whitney. Made 500 miles today. I was a bit disappointed when the GTD yardage after entering it yesterday said 499.97. I was 58 yards short. Had I known, I'd have done an extra 100. Oh well... at least I made it. I think I'm about a month ahead of last year's pace.

    SCY

    500 Warm up

    10 x 50 Fly - :50 Descend (Did free on #7)
    1:30 Rest
    5 x 100 IM - 1:45
    100 Easy
    Started the fly on :46 and worked down to :40. Needed a break on #7. Descended the IMs as well. My arms were shot after the fly so I was dong 1:30 on the first. As I recovered, I worked down to 1:17.

    4 x 300 - 4:30 (100 Pull/100 Kick/100 Stroke)
    100 Easy
    Shooting for :10 rest inbetween each of these. Stroke was IM order. Played it close on the backstroke but made it.

    6 x 150 - 2:30 (50 Stroke/50 Kick/50 Free)

    200 Cool down

    (4000 Total)
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  11. Quick solo swim

    I stole this for Eric Mitchell and managed to slide it some of his original workout. Back and breast is feeling pretty good right now. Just tried to hold a steady pace throughout.

    300 Reverse IM done as 25k,25dr,25 swim
    200 pull w/bouy
    100 IM DPS

    4 x 100 fr @ 1:35
    200 IM dr
    3 x 100 br @ 1:55
    200 IM dr
    2 x 100 bk @ 1:45
    200 IM dr
    100 fly @ 1:35
    200 IM dr

    100 EZ

    2500 scy
    Shower and take girls to school.
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  12. speed work that actually felt somewhat speedy for once

    by , August 28th, 2012 at 07:20 AM (Mixing it up this year)
    Not too bad today. Felt better and faster than yesterday. I know that won't be true tomorrow.

    I am going to be losing my fins to my son who will be starting back to swimming in September. So I will start using the zoomers more often.

    One day when I feel particularly strong I would like to do the sprint sent fly.

    500 free
    4x(4x25)@:45 shooters w/zoomers 1-2 DPK 3 fast 4EZon back

    8x25@1:00 burst + cruise
    50 EZ
    50 AFAP went 34 not too good
    150 EZ

    6x25@:30 @100 pace went 17,18,19,19,18,18
    200 EZ
    5x25@:30 @100 pace went 17,18,19,18,18
    200 EZ
    4x25@:30 @100 pace went 16,17,18,18
    150 EZ
    3x25@:30 @100 pace went 16,16,17
    200 EZ

    Total 2550 yards
    Categories
    Uncategorized