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  1. Saturday, Sept 1 - Keeping It Going

    Swam at the Huntsville Nat with Peter, Bob, Bob, and Gina. Did a lot paddles today just trying to stay somewhat close to Peter. Pretty pleased with my pace. Now to maintain and try to make the faster times my base pace.

    150 Free
    400 Kick
    8x100 Free on 1:30 - Descended these from 1:22 down to 1:15 on the last one - good for me and for a 1:30 interval
    4x200 Free w/paddles on 3:00 - Descended these from 2:35 down to 2:31
    4 times through 50/100/50 on :55/1:40/:55 - Back w/paddles - the 100 backs started at 1:20, last one was 1:18
    2 times through 200/100/50 on 3:00/1:45/:45 - Free w/paddles
    2 times through 200/100/50 on 3:00/1:30/:45 - Free w/paddles
    3x100 Free on 1:40

    4650 yards
    85 minutes

    Updated September 1st, 2012 at 08:45 PM by David W Cochran (additional info)

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  2. Lactate Set in hot water not good

    by , September 1st, 2012 at 04:51 PM (Mixing it up this year)
    Swam at the Y today and the pool was at 87. Too hot for anything reasonable. I also found it difficult to pull fast with the paddles.

    500 choice

    8x25@:45 shooters no fins
    8x25@:45 kick build

    3 x (4 x 25) variables @:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace

    100 EZ

    Main Sets:

    5 x 100 kick w/fins @2:00 -- descend to fast went 1:45, 1:40, 1:29, 1:25, 1:19
    8 x 25 kick w/fins @:45 -- 15 AFAP + cruise
    1:00 rest

    5 x 100 w/paddles @ 2:00 -- descend to fast went 1:30, 1:25, 1:19, 1:16, 1:14
    8 x 25 w/paddles @:45 odds = AFAP evens = EZ held :18's on AFAP
    1:00 rest

    200 EZ
    100 EZ kick

    Total: 3000
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    Uncategorized
  3. 09.01.12 - Saturday workout

    by , September 1st, 2012 at 02:53 PM (Pete's swim blog)
    Swam w/ Dave, Gina, Bob and Bob in Huntsville.

    SCY

    400 Warm up

    4 x 50 Kick - 1:00 (no fins)
    8 x 50 IM Order - :55
    4 x 100 Kick w/ fins
    8 x 100 Free - 1:30 (1:12-1:13)

    4 x 200 Pull - 3:00 (2:20, 2:17, 2:13, 2:08)
    Descended these unlike yesterday when I blew it all out on the first one. Felt better. I didn't hit 2:05 but the 2:08 felt very smooth.

    4 Times through:
    * 50 Stroke - :55 (IM Order)
    * 100 IM - 1:45
    * 50 Stroke - :55 (IM Order)

    2 Times through:
    * 200 Free - 3:00 (2nd time, pull)
    * 100 IM - 1:45 (2nd time, 1:30)
    * 50 Free - :45
    * 200 IM - 3:00
    * 100 Free - 1:45 (2nd time, 1:30, pull)
    * 50 Bk - :45

    200 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  4. Saturday, 9/1/12

    by , September 1st, 2012 at 02:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Did Workout #5 from Leslie's HIT for this week. Was a killer!


    Warm up/Transition:
    500 choice - did as 100 free/100 back/75 free/75 back/50 free/50 back/25 free/25 back

    8 x 50/1:15 kick with fins
    odds = 25 shooter + 25 EZ
    evens = 25 build + 25 EZ

    3 x (4 x 25)/:45
    1 = 12. fast + 12.5 cruise
    2 = 12.5 EZ + 12.5 fast
    3 = EZ
    4 = 200 pace
    - did round 1 fly, round 2 back, round 3 free


    100 EZ

    Main Sets:
    5 x 100 kick w/fins /2:00 -- descend to fast

    - flutter with board & snorkel, went 1:31->1:23
    - extra :30 sr

    8 x 25 kick w/fins /:45 -- 15 AFAP + cruise
    - on back, 8 fast sdk then fast kick on surface
    1:00 rest


    5 x 100 w/paddles /2:00-- descend to fast
    - with freestyler paddles, went 1:30->1:21
    - extra :30 sr

    8 x 25 w/paddles /:45
    odds = AFAP
    evens = EZ
    1:00 rest


    5 x 100 w/paddles & fins /2:00-- descend to fast
    - back with fins & catch paddles, went 1:38->1:29
    8 x 25 w/paddles & fins/:45 -- best average (removed paddles because shoulders were getting sore)
    - ave 18-19

    100 EZ

    Total: 3500 meters
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    Uncategorized
  5. Aerobic Sat.

    600 mix up

    500 EZ r/15
    5 x 100 r/5
    400 EZ r/15
    4 x 100 r/5
    300 strong r/15
    3 x 100 r/5
    200 strong r/15
    2 x 100 r/5
    100 strong r/15
    100 sprint

    100 EZ

    4 rounds of 4 x 50 r/ 15
    #1 fast
    #2 strong
    #3 fast
    #4 EZ
    Repeat
    I did odd rounds back, even rounds breast

    100 w/d

    4600 scy

    Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.
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    Uncategorized
  6. Swimming in Social Media (September-October 2012)

    by , September 1st, 2012 at 01:00 AM (SWIMMER Editorials)
    Love it or hate it, social media has become a part of everyday life. Understanding its impact means more than deciphering those little symbols above the number keys that we never used very much before. #whatisahashtaganyway @MastersSwimming?!

    For anyone born before 1990, the rapidity with which information flies around can be stunning. We now rely on smartphone apps for things we used to have to wait hours or days for: weather forecasts, news, sports scores, all available at the touch of a button. With apps such as Active’s Meet Mobile, how many of us get irritated when the splits of our last race aren’t posted by the time we get out of the warm-down pool? #behonest

    As with any newfangled thing, many people who’ve been around longer than the technology will grumble. Others will try it and find creative ways to use it, discarding what they don’t like. The young’uns will just wonder what all the fuss is about. Some of them will never realize that in the old days, during a dining experience, people faced each other and exchanged information—often referred to as conversation—with those actually seated at the table. y r u lookn at ur napkin?

    Did you follow the Olympics via Twitter and Facebook? Or did you wait until prime time, with the hope that none of your social media–crazy friends would let slip what they saw on their Twitter feeds or post spoilers on their Facebook timelines? NBC didn’t need social media to spoil results when it aired promos of interviews with gold-medalist Missy Franklin when it hadn’t yet aired the actual gold-medal race. #epicfail

    As a 42-year-old organization that hopes to attract members of all ages, USMS is using these tools to encourage conversation and sharing. Ben Christoffel of Liquid Media manages USMS social media platforms: “Social media is not replacing traditional means of communication, but rather enhancing the way we communicate as a whole.”

    USMS clubs are using social media to keep their swimmers engaged. Some coaches tweet pool closures or other last-minute practice changes. Having a Facebook page is nothing new, but using Facebook instead of a club website has become an attractive option for clubs that don’t have the funds or in-house expertise to build and maintain a traditional website.

    With social media tools, says Christoffel, “Masters programs can communicate, encourage and inform by posting real-time updates and media-rich content to keep their members involved outside the pool." Love it or hate it, social media is here to stay.

    Updated September 3rd, 2014 at 12:20 PM by Editor

    Categories
    Staff Blogs
  7. Friday, August 31, 2012 5:30pm - Fly for Peony

    by , September 1st, 2012 at 12:05 AM (Fast Food Makes for Fast Swimming!)
    I decided to make this a tribute workout to my teammate Peony Munger, who passed away early this morning after over a year of battling pancreatic cancer. Many of you already know her story about the 1000+ miles of butterfly that she's done over the past few years, and tonight I wanted to do one for her. She will be missed. Love you Peony! Rest in peace.

    News article: http://www.wenatcheeworld.com/news/2...wimmer-passes/

    -----------------------------------------------

    Warmup:

    200 Free

    Peony's Mile

    1650 Fly
    I originally planned on this being a straight swim, but 1/2way through it plans changed.
    Went: 800 Fly then 1:00 rest (500 split was 6:25)
    200 Fly then :20 rest
    200 Fly then :20 rest
    100 Fly then :10 rest
    100 Fly then :10 rest
    100 Fly then :15 rest
    100 Fly then :15 rest
    50 Fly

    My total time was 24:30, so minus the breaks I was around 22:00 for the mile fly. I used my first break to stretch a little, and the smaller breaks gave me enough time for a few sips of Gatorade and time to keep going. Felt like a marathon swim, but can't compare to one the same way.

    150 EZ Backstroke slooooooooooooow

    500 Free EZ Pull (my neck and left shoulder were stiff here)

    Now swam with Jared who was in the next lane over:

    500 Free Swim
    This turned out to be a race, though neither of us knew it going into the swim. We both started off easy, side by side. At the 150, Jared increased pace, I matched him. 250 increased pace again. At this point we knew it was a race to the finish. At the 350 Jared began to build even stronger, and I had to work to stay up. Going into the 425/450 we were about a 90% sprint, and the final length was no holding back. We pretty much tied at the finish (but I think I got him)
    I was eyeballing the clock for our splits along the way:
    200 - 2:30ish
    300 - 3:40ihs
    400 - 4:48ish
    500 - 5:55
    To be 2:30 at the 200 and finish under 6:00 was great.
    At the end we both said to each other "I didn't know that was a race, but it ended up that way." That's what you get with competition, even in practice!

    5 x 100 @ :15 rest
    Odds Back w/ 4-5 SDKs each length
    Evens Free w/ 4 SDKs off final turn

    100 EZ

    ----------------------
    3600 Yards

    Now I just have to prepare myself for the 2 hour beatings that will be coming my way next week as I join the age group team for the first time in...uh...well since college...13 years.

    Updated September 1st, 2012 at 01:16 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices