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  1. Sprinter's Double, Tues., Sept. 18

    by , September 18th, 2012 at 04:50 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 20 min
    leg abductor, 120 x 4 x 8
    explosive leg press, 190 x 4 x 15
    good mornings, 65 x 1 x 8, 70 x 1 x 8, 75 x 2 x 8
    read delt flys, 60 x 4 x 15
    resisted standing long jumps, 30 x 1 x 10
    resisted track start jumps, 45 x 1 x 10
    altitude drops, 3 x 5
    power wheel roll outs, 2 x 15


    Swim/SCY/Solo:

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    8 x 25 shooter w/fins @ :40
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    50 EZ

    Then did a slightly modified version of a set from Workout #1 on the HIT forum, [ame="http://forums.usms.org/showthread.php?t=21375"]U.S. Masters Swimming Discussion Forums[/ame], which caused me to modify the posted workout.

    3 x (3 x 25 + 50) w/fins
    25 = @ 100 pace @ :25
    50 = @ 100 pace @ 2:05
    75 EZ after each round

    round 1: fly/back/breast: 37, 36, 44-45
    round 2: kick: 40 (flutter), 37 (back), 36 (back)
    round 3: IM fly/breast/free: 40, 38, 38

    100 EZ

    4 x (25 AFAP kick + 75 EZ) @ 3:00
    -- did shooters, went 9s

    100 EZ

    Total: 2800


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


    Still feeling tired from the weekend's sleep deprivation and the main HIT set felt rough. But got through my planned sprinter's double.

    Reasons for large time drops:
    http://www.swimmingworldmagazine.com...tary/32011.asp
    So here are 3 possible explanations for major time improvements.

    1. high altitude training.
    2. blocking pain mentally
    3. All high intensity training with paddles and flipper with good recover time.
    4. Genetics from parents and grandparents.


    Women's college swimming preview:
    http://swimswam.com/2012/09/2012-201...-auburn-women/
  2. Tuesday September 18th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1550)
    2 x 200 @ 2:45 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    4 x 100 @ 1:30 free
    1 x 150 @ 3:00 kick
    4 x 50 @ :50 drill

    50 easy

    Set I (400 / 1950)
    4 x 25 @ :30 fly
    4 x 25 @ :30 back
    4 x 25 @ :40 breast
    4 x 25 @ :30 free
    Instructions were to "get your heard rate up before the main set"

    Set II (1800 / 3750)
    3 x
    * 4 x 100 odds last 25 fast @ 1:25, evens last 50 fast @ 1:30
    * 4 x 50 @ :55 choice

    Set III (1200 / 4950)
    16 x 75 @ 1:00 pull with buoy and agility paddles

    100 easy

    ** 5050 yards **

    I took yesterday off because I was tired and sore, and I slept well last night, but I couldn't tell this morning as I felt like crap for most of the workout. My triceps were incredibly tight and sore during warm-up, probably as sore as I have ever felt them - although I couldn't say why. I didn't feel much better on the 100s of the main set, a saw couple of 1:12s but mostly 1:13-1:14, despite having plenty of rest

    Updated September 19th, 2012 at 12:34 AM by eric.carlson

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -09/19/20122

    by , September 18th, 2012 at 12:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:15 3:00
    4 X 75 descend 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50
    1 x 100
    1 X 150
    1 X 200
    1 X 50
    1 X 100
    1 X 150
    1 X 50
    1 X 100
    1 X 50
    Two rounds, freestyle.
    Swim round 1 on a 1:30 base, round 2 1:20 base.

    1 X 300 kick 6:30
    8 X 50 kick 1:00
    1 X 100 swim

    8 X 50 :35 or :40 or :45
    Short rest 50's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  4. 09.18.12 - Tuesday workout

    by , September 18th, 2012 at 09:09 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Kyle, Ray and Keith. Did some distance today. Found some speed here and there but I'm still a little beat up.

    SCY

    600 Warm up

    1000 Free (12:35) - Open turns on 200s
    2:35, 2:35, 2:32, 2:28, 2:25
    100 Easy
    Targeting a 1:15 pace. Went out a little slow. Could have split it better and made it.

    2 x 500 Free - 7:30 (6:05, 6:10)
    100 Easy
    Really kind of disappointed in these. I don't mind the time so much as how badly I faded at the end of them.

    5 x 200 IM - 3:00
    100 Easy
    Held 2:55s. Not too bad. Lots of IM for me with a drag suit. Fly was beginning to hurt at the end but I hung on and made the last one on 2:52.

    20 x 25 - :40 (2 no breath/2 hard kick)
    The kick really sucked up all my oxygen for the no breathers. I struggled a lot on this set and barely made some of these.

    5 x 100 - 1:30, Descend (1:20, 1:18, 1:12, 1:10, 1:05)
    100 Easy

    200 Cool down

    (5200 total)
    Categories
    Swim Workouts
  5. Distance day and Monofin play

    by , September 18th, 2012 at 07:27 AM (Mixing it up this year)
    An interesting combination distance and monofin. Of course most of it was distance today. I have noticed I have lost my ability to hit that last 100 on 1:15 but this was the longer set and I need to build back up to it.

    500 free
    500 free kick w/board & zoomers every 3rd lap fast

    15x100 Free w/paddles & bouy #1-5@1:35, #6-9@1:30, #10-12@1:25, #13-14@1:20 #15@1:15 needless to say I did not make the 1:15 at the end it was more like 1:18 which was as fast as I could go today. 1-9 held 1:25, 10-12 held 1:20, 13-15 held 1:18

    300 w/snorkle alt 50 kick/50 swim

    25 EZ
    monofin fun
    2x25 shooters
    2x25 fly this was weird but my stroke was closer to the surface with the monofin on
    2x25 dolphin on back
    25 EZ

    Total 3000 yards
    Categories
    Uncategorized
  6. Monday, Sept. 17, 2012 7:00-9:00pm

    by , September 18th, 2012 at 12:41 AM (Fast Food Makes for Fast Swimming!)
    We're finally back in with the swim team practices again, but it'll be day by day depending on how the smoke/air quality thing is here in Wenatchee. The fires are getting under wraps in the closest fires, but there is just so much stuff burning all around the central part of the state, that there is just a huge cloud of lingering smoke, and unless we have some wind to send it somewhere, it just chokes us out here in the valley. Luckily we got a little wind this afternoon, and it became breathable outside, barely. Coach took it easy on us for the most part, since the last official swim team practice was Wednesday last week.

    Warmup:

    500 DPS Free
    8 x 25 V-Sit Sculling @ 2:00 (yes, 2:00) he wanted out feet out of the water higher, more effort all around. For me he wanted me to get half my lower legs out of the water - hella hard to do!

    3 x 300 Free Pull @ LIFO +:30 (around 4:30-4:45) Fast last 100, and Descend the 300s
    • 3:26, 3:21, 3:17
    10 x 100 Kick w/ fins and board @ 1:30 Odds Flutter, Evens Dolphin
    • I cramped on the first one, and then went to kick on back w/ fins after that and did fine.
    • Coach wants me to now take it easy on the kick sets and build into them to try NOT to cramp. It will take time.
    200 EZ Swim

    Main Set -

    4 Rounds of:
    • 200 IM stretch out but work the turns and wall pushoffs/streamline kicks @ 4:00
    • 2 x 50 Fast @ 1:00 (Fly & Back, Back & Breast, Breast & Free, Free & Fly) by Rounds

    400 EZ (200 Swim/200 Kick w/ board)

    8 x 25 SPRINT @ 1:00
    Did 2 Fly, 4 Free, 1 Fly, 1 Free

    I can feel my fast efforts coming along in practices - go HIT training!

    400 EZ cooldown

    -----------------------
    5000 Yards and got out 15 minutes early