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  1. Wednesday, 9/19/12

    by , September 19th, 2012 at 08:39 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warmup
    15 min choice (800)
    - did 200 swim free & back
    - 200 kick with board & snorkel
    - 200 pull free & back w/buoy only
    - 4 x 50/1:00 build

    Set #1: (300)
    8 x 25/:45 burst + cruise
    - 4 free swim, 4 dolphin kick underwater
    100 easy

    Set #2: Main Set
    2 x through:
    - round 1 back, round 2 free:

    25 AFAP + 25 EZ @ 1:10
    50 @ 100 pace/1:30
    - back = 42, free = 37
    100 @ 200 pace
    - back = 1:32, free = 1:22
    200 EZ/5:00

    workout called for 3-4 rounds but I stopped after 2 rounds because I was tired, sore and not very motivated.

    Warmdown
    100 easy

    Total: 2000 meters
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  2. Wed., Sept. 19

    by , September 19th, 2012 at 06:29 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 various
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 25 no breather free @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    Did another set from Workout #1 of Week 37: http://forums.usms.org/showthread.php?t=21342]

    With fins:
    4 x 25 fast fly (13 SDK) @ :30 (11s)
    100 EZ @
    4 x 25 fast back (13 SDK) @ :30 (11s)
    100 EZ
    4 x fast 25 breast @ :30 (high 13-14 low)
    100 EZ
    4 x fast free @ :30 (12 flats, getting tired)
    100 EZ

    I was not feeling the HIT today, so switched to an aerobic kick set:

    4 x through w/fins:
    -- R1 flutter kick, R 2-3 backstorke kick, R4 dolphin kick w/board
    50 EZ @ :45
    25 fast + 25 EZ @ 1:00
    50 EZ @ :45
    50 @ 200 pace @ 1:00
    50 EZ @ 1:00
    :30 extra rest

    100 EZ

    Total: 3200

    Acupuncture, 40 min

    Rehab ex, 15 min


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

    Still dragging somewhat. I'm going to start blaming it on allergies.

    Drag Suits for Sprint Training -- no good
    http://www.swimmingscience.net/2012/...g-on-50-m.html
    (This is consistent with my belief that, if anything, we should be doing more training in tech suits. I've never understood the reason to add drag in the form of a suit.)

    Finis Agility paddles:
    [nomedia="http://www.youtube.com/watch?v=-48XEtSoqRM&feature=autoshare"]Finis Agility Paddles - YouTube[/nomedia]
    I really like mine, but haven't been using any paddles with my elbow issues. I may order the size small now that they are producing them in two sizes.

    New Jessica Hardy vid trailer:
    http://www.goswim.tv/entries/6685/go...ica-hardy.html

    Benefits of beet root juice:
    http://well.blogs.nytimes.com/2012/0...lass-of-juice/
    (I'm told it tastes like dirt.)

    Updated September 20th, 2012 at 03:05 PM by The Fortress

    Categories
    Swim Workouts , Yoga
  3. Wed Sep 19, 2012

    by , September 19th, 2012 at 03:16 PM (Ande's Swimming Blog)
    Wed Sep 19, 2012

    looks like 2013 south central SCY Zone champinships will be at UT in early April, the 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7

    On Monday night I stayed up past 1 am, 5 am came way too quick and I chose to sleep in & skip Tue 6:00 am practice, I even woke again at 6:08 & went back to sleep opting to not swim a partial practice but I did lift and still felt pretty tired Tuesday evening

    ~ ~ ~

    Whitney coached
    Mabel Davis pool was 77
    I prefer cooler temps

    6:00 - 7:30
    swam with todd Mike & Jim
    beside Chris, Tyler Jeff, mary & sloan

    Warm up
    warm up was 1000 & I did 7 or 800

    Main Set

    10 x 100 on 1:40
    3 50 fl 50 bk
    3 50 bk 50 br
    3 50 br 50 fr
    100 IM

    800 done 150 6 beat kick 50 stroke strong

    10 x 100 on 1:50
    odds done 50k 50 sw
    evens 50 sw 50k
    3 50 fl 50 bk
    3 50 bk 50 br
    3 50 br 50 fr
    100 k

    800 neg split
    went behind todd
    think we were 5:30 5:10

    Decided to double at noon
    but skipped 50's got more rest and made it more sprint oriented

    we were assigned:
    10 x 100 on 1:40
    3 50 fl 50 bk
    3 50 bk 50 br
    3 50 br 50 fr
    100 IM

    I did the rounds of 3:
    100 easy
    50 easy 50 skip
    50 fast 50 skip
    also skipped 50's from the 800's to speed up my strong 50's

    modified the 2nd round of 10x100
    did 50 SDK in 28 from a push
    breastroke felt pretty good & went 34's


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL

    Updated September 20th, 2012 at 01:47 PM by ande

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -09/20/20122

    by , September 19th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:30 3:00
    3 X 100 1:40 1:30
    Three rounds. Round 1 intervals left, 2 and 3 right.

    1 X 200 kick 4:30
    4 X 100 kick-50 moderate/50 fast- 2:15
    1 X 100 swim

    4 x 50-1 of each- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-same as above- 2:00
    4 X 50 free :45
    1 X 100 free-fast-

    4 X 200 3:00
    1 X 200 fast 3:00
    4 X 100 1:30
    1 x 100 fast 1:30
    4 X 50 :45
    1 X 50 fast -
    Swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  5. Wednesday September 19th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1050)
    3 x
    * 1 x 150 @ 2:05
    * 2 x 25 @ :25 back
    * 1 x 100 @ 1:25
    * 2 x 25 @ :30 breast

    Set I (500 / 1550)
    2 x
    * 4 x 25 @ :30 flutter kick
    * 2 x (3 x 25) @ :30 dolphin, back, breast

    Set II (500 / 2050)
    2 x
    * 4 x 50 @ :45 descend
    * 1 x 50 @ 1:00 fly, strong ("strong fly" is an oxymoron for me)

    Set III (1650 / 3700)
    100 easy

    1 x 200 @ 2:40 (went 2:24)
    1 x 100 @ 1:15

    1 x 200 @ 2:30 (went 2:26)
    1 x 100 @ 1:15

    1 x 200 @ 2:20 (went 2:32, left on 2:40)
    2 x 100 @ 1:20

    1 x 200 @ 2:10 (went 2:34, left on 2:40)
    2 x 100 @ 1:20

    1 x 100 fast (don't remember what I went, but it definitely wasn't fast)

    50 easy

    Set IV (700 / 4400)
    2 x
    * 1 x 125 @ 1:40, 1:45
    * 1 x 100 @ 1:20, 1:25
    * 1 x 75 @ 1:00, 1:05
    * 1 x 50 @ :40, -
    All pull with buoy and agility paddles

    ** 4400 yards **

    Most of the main set was so far beyond my capabilities I should have reworked the intervals immediately. I did not, though I am not sure why: hopeful?, stubborn?, stupid?. I think the 100s were supposed to be active recovery from the 200s, but I can just barely make 100s on 1:15 - on a good day - so I wasn't able to recover much. I made the intervals on the first two but really hit the wall on the third and struggled to just make it through the rest of the set.

    Updated September 19th, 2012 at 06:16 PM by eric.carlson

    Categories
    Swim Workouts
  6. Tuesday September 18th - PM Weights

    Kneeling cable crunch
    1 sets of 10 @ 90 lb.
    2 sets of 10 @ 100 lb.

    Dips
    1 set of 10 @ body weight (171 lb.)
    10 sets of 3 @ body weight + 45 lb. on 1:00

    Back Extensions
    3 sets of 10 @ 45 lb.
  7. 09.19.12 -Wednesday workout

    by , September 19th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Ray, Leah and Dave. I'm still feeling worn down. Picked it up a little at the end but mostly struggled today.

    SCY

    600 Warm up

    4 x 125 - 1:45 (made 1:30s)
    100 Easy
    4 x 150 - 2:30 (IM Order/Kick/Pull)
    100 Easy
    4 x 75 - 1:15 Convert back to fly
    100 Easy

    10 x 50 Kick

    4 x 125 IM - 2:00
    100 Easy
    4 x 150 - 2:30 (IM Order/Kick/Pull)
    100 Easy
    4 x 75 Pull - 1:00 Descend (50, 48, 48, 45)
    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  8. Woah - it's Wednesday, 09/19/20

    by , September 19th, 2012 at 09:07 AM (Trying to Train Smarter, Not Just Harder)
    The weather is really getting cooler in the mornings now, so nice. Water felt great.
    Beginning to not look forward to Wed morning practices - it's "stroke" day - but luckily he has been adding in a distance freestyle lane (about every other week), so I didn't have to worry about killing my knee again. On the other hand, it was a really long set.

    500 back/free
    3 x 200 Pull on 2:50
    400 kick, 75 hard, 25 easy
    9 x 200 on 2:40, descend in groups of 3
    100 easy
    4 x 50 on :50 descend 1-3, hold 4
    100 easy
    500 pull, stretching it out
    300 breast/free
    Total: 4500

    ** I managed to get (literally) a lung-full of water on the very first 50 of the 200's & felt like I couldn't breathe well the entire set. Jen led the lane after about 4 of them - but she put on paddles & a pull-buoy. Sela had on paddles too - so I was the only old lady who did the set the way the coach called it. Of course, Jennifer looked much better than I did, and Sela, bless her heart - after I finished hacking up all the water in my lung, she insisted on going in front of me, and she can barely make a 1:20 interval with her paddles on. I was going 8-10 secs behind her & caught her every time, but she still wouldn't let me go back in front of her. One of us is going to have to change lanes.

    Updated September 21st, 2012 at 04:40 PM by Celestial

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  9. Pyramid of Pain is the correct name!

    by , September 19th, 2012 at 07:27 AM (Mixing it up this year)
    To get this workout in I needed to adjust the interval some on the 8x100@5:00 which was going to take too long, but I was surprised at the results.

    500 Free
    500 Free kick w/zoomers every 3rd lap fast

    8x25@:45 burst + cruise 4 fast hands drill 4 kick
    100 EZ

    4x50@1:30 free w/mid pool flips even with the flips I managed to do these in :43
    200 EZ

    The Pyramid of Pain
    8x100@3:00 #4&5@4:00 free 70-80-90-100-100-90-80-70% effort went 1:28, 1:23, 1:18, 1:16, 1:16, 1:19, 1:20, 1:23 I think my distance conditioning kicked in on the way back down the pyramid
    200 EZ

    Total 2700 yards
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    Uncategorized
  10. Tuesday, Sept. 18, 2012 7:00-9:00pm

    by , September 19th, 2012 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Whew, heck of a day at work today! I had two major pieces of machinery take major crashes on me today, and spent almost 5 hours getting one up and running and another 1 hour on another machine later. I guess that's what I get paid for, but I can still about it!

    Tonight's practice was supposed to be an "EZ" one, at least on an effort exerted basis, as the coach doesn't want to be pushing us too hard with all this bad air over here from the fires. Without any wind to disperse the smoke, it just lingers in the valley, making it pretty tough to breathe. Practices are completely optional, and we can get out whenever we need to if we need to. I felt fine though, other than fatigue from work.

    Water was COLD (78!!) Big change when we've been at the YMCA pool around 84 degrees.

    Warmup:

    300 Free DPS breathe every 5 (was more like a 2/4 pattern due to the air quality)
    300 Breast Kick w/ board (WTH!!)
    300 Free Pull DPS breathe every 5 and descend (again 2/4 pattern)

    5 x 200 Back or Breast @ LIFO (did all back, and went 2:42-2:45s) about :15 rest for me
    --probably the most backstroke I've done at any one time

    10 x 50 "Core Kick" w/ fins on back @ 1:20

    5 x 200 Free EZ DPS @ 4:00 - breathe every 3, and maintain good stroke
    I did these super EZ, probably going 2:55ish or so

    10 x 50 Flutter Kick w/ board @ 1:20 easily held :46s with minimal effort

    "Main Set (kinda)" I at least gave effort here
    5 x 200 IM @ 4:00 Descend 1 to 2, and 3 to 5
    1. 2:45ish - very sluggish from being cold
    2. 2:35 - warmed up better
    3. 2:38
    4. 2:31
    5. 2:21!! - probably my best practice 200 IM from a push - Best Time in meet is 2:08
    10 x 50 Dolphin Kick w/ fins @ :45
    Made them, didn't cramp until the very last pushoff of the final 25. I call that success.

    6 x 25 @ 1:15 Odds V-Sit Scull, Evens Sprint Breaststroke

    200 EZ and gone

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

    5750 Yards - not too shabby for the type of workout. It was tough in other ways than a typical 6000 yard practice.
  11. Tuesday, 9/18/12

    by , September 19th, 2012 at 12:07 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (800)
    300 swim - 100 free/100 back/100 free
    200 kick - 100 free/100 back
    4 x 50/1:00 25 drill - 25 swim with overkick
    4 x 25/30 strong

    Main Set (1400)
    1 x 200/3:30 smooth
    - went 3:05
    2 x 100/2:00 Very Strong Effort (85 - 90%)
    - went 1:23 on both
    1 x 200/3:30 smooth
    - went 3:07
    4 x 50/1:30 Faster (90 - 95%)
    - went :40 on first, :38 on the rest
    1 x 200/3:30 smooth
    - went 3:15
    8 x 25/1:00 AFAP (95 - 100%)
    - went :18 on 1-4, :17 on 5-85
    1 x 200 smooth - went 3:20

    Kick set (500)
    10 x 50/1:15 all very strong
    - did flutter on belly with board & snorkel on 1-5, ave 1:05, 6-10 on back, ave 1:08

    Warm down
    200 easy

    Total: 2900 meters
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