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  1. Thursday September 20th - PM Weights

    Kneeling cable crunch
    3 sets of 10 @ 100 lb.

    Chin-ups
    10 sets of 3 @ body weight (171 lb.) + 30 lb. @ 1:00

    Squats
    2 set of 5 @ 115 lb.
    4 sets of 5 @ 205 lb.

    Wide-grip overhand cable rows
    1 set of 10 @ 80
    1 set of 10 @ 90
    1 set of 10 @ 100

    Adductor machine
    2 set of 10 @ 160 lb.

    I think this was the first time I have been able to do 10 sets of chin-ups with 30 lb. It was definitely as heavy as I could handle today.
  2. Thursday, Sept. 20, 2012 5:45-6:30ish pm @ the Y

    by , September 20th, 2012 at 10:23 PM (Fast Food Makes for Fast Swimming!)
    Well, practice for the swim team got cancelled tomorrow. The Wenatchee area is so dense with smoke that it's almost unbearable. Luckily the pool at the YMCA in East Wenatchee is open, and smoke free. It's amazing how much about 5 miles distance can make, plus going up in elevation out of the river valley. I just got into lap swim and I was the only one there tonight alongside the swim lesson groups.


    I did a somewhat sprinty-type workout tonight on my own:

    Warmup:

    100 Free stretch out, then stretch my arms (sore from last night's practice)
    200 Free
    300 Free Pull

    4 x 100 Kick w/ fins
    (25 SDK on back/25 Flutter on back) w/ 5 underwater kicks @ 1:30 (went 1:23ish)

    5 Rounds of:
    • 100 IM @ 1:30 Desc. (went 1:20/1:18/1:15/1:15/1:13
    • 50 Free Fast @ 1:00 (went :31/32s)

    16 x 25 @ :30 (min. 5 underwater kicks on all)
    • Odds SDK on Back
    • Evens Sprint Free
    150 EZ relax

    1 x 100 Free AFAP from a push (went :58)
    My legs didn't die on the final 25/50 either this time, in fact they actually began accelerating. I guess the coach is right about our training how it will just come automatically in a racing situation if we practice it daily.

    100 EZ

    1 x 100 Free AFAP w/ paddles & shorty fins (went :53)
    same result, legs didn't really hurt (yes they hurt, but the hurt from kicking, not from dying)

    200 EZ and out

    ----------------------
    2800 Yards


    Tomorrow, early morning, I'm taking a road trip down to Oregon City, OR. I have to pick up a few certified copies of my divorce paperwork from my former life, and I have to get them on Friday. The best part of my former life is my oldest child of course, which is 100% mine. The U.S. Govt. is waiting for the certified version for my daughter's passport, and they don't give you much time to get the papers. I'm not about to lose the money I've already paid, so I guess I'm headed to Oregon.

    I may try to surprise the old head coach that I used to work with in Canby, OR tomorrow as well. Maybe they have a lunchtime lap swim and I'll just walk in as a paying customer, and he'll be like "WTF??"
  3. Workout 09/20/13: evening

    by , September 20th, 2012 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    w/u: 150 FR, 150 Bk, 200 IM
    10 x 50 on :45 (#5+10 = BK)
    500 FR with snorkel (25 DPS, 25 drill)

    Go Four times through:
    - 200 FR pull with buoy on 2:50
    - 4 x 50 FR on :50
    -- Round 1/3 = Quarter's Strong
    -- Round 2/4 = Burst 6/8/10/12 and cruise
    - :30 sr between rounds (next top or bottom)

    200 with snorkel (skull/dps by 25) warmdown
    (Solo/Rec/3300yds/65 min)
    -------------------------

    Did I mention that I forgot my goggles at noon? I did,so I made sure to bring them tonight. Good workout, despite a crowded pool when I first got it. Still getting used to the snorkel, but think it would be more beneficial for training LCM (less turns). The main set was tough; I stopped the intervals off a tad the 50's for a little more rest, plus took :30 between rounds. I intended to descend the 200's, but went 2:29, :31, :34, :30 - really pushed the last one. Quads sore from earlier, so I dropped a kick set.

    Now back to juicing some grapes
    Categories
    Swim Workouts
  4. Thursday, Sept. 20

    by , September 20th, 2012 at 08:26 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 15 min
    power wheel roll outs, 3 x 15
    captains chair leg raises, 2 x 20
    total ab machine, 120 x 4 x 12
    rear delt flys, 65 x 1 x 15, 70 3 x 15
    super pullover, 110 x 1 x 15, 120 x 3 x 10
    good mornings, 65 x 1 x 8, 75 x 3 x 8
    leg abductor, 130 x 3 x 6
    extreme angle iso squat, 4:00
    TRX squat jumps, 15

    Stretching/Foam Rolling, 20 min


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

    I didn't feel like going to the pool today. It was a little soon for drylands, as I just hit the gym on Tuesday, but I went with my mood. Hopefully, I can do a kick ass HIT workout tomorrow. And then I have a massage scheduled! I haven't had one since June.

    Interesting article on taking time off:
    http://online.wsj.com/article/SB1000...sj_share_tweet

    --- I sometimes wonder if more of us should do this. Perhaps it is the best way to faster times and ideal training, though it would take some patience to let yourself fall out of shape and then rebuild. Jimby was forced to take two weeks off for a retina detachment, and came back stronger than ever. I believe Jeff Commings takes chunks of time off on occasion too.


    Swimming & Stress -- surprised they needed a survey for this
    http://www.prnewswire.co.uk/news-rel...164401676.html
    Categories
    Swim Workouts
  5. More IM!

    by , September 20th, 2012 at 03:24 PM (Chowmi's Blog)
    A few extra moments so here it is! It's been really IMmy lately, but that's 'cause I happen to be going on Tue/Thurs.

    SCM, Baylor Fitness Center
    IM day!

    400 warm up

    12 x 50 on 1:00
    3 rounds of 4
    fly/back; back/br; br/free; free/fly

    50/100/150/200/200/150/100/50 pull :45 base
    ====>you have got to be kidding me. no. absolutely not. I did every other 50 and made the 4 x 50 of the 2 x 200 very strong; descend 35 to 31.

    5 x 100 on 2:00
    1, 3, 5 fast IM
    2, 4 recovery
    1:19, :19, :17

    8 x 50 kick on 1:00
    ==>not really. I was so wiped out I flopped and did all sorts of not-what-the-set-is-suppose-to-be 50's.

    The End

    +++++++++++++++++++++++++++
    Ok! That was pretty strong IMming for me today. Not the greatest, not any breakthroughs, but strong. If I keep this up, then I would like to get closer to 1:15s. Not sure how long this IM/stroke phase will be.

    I still haven't gotten my key lime pie. I did get some interesting kettle style waffle chips, but they are sort of hard to eat. You really have to concentrate on the bite, instead of the lazy fly-dissolving action of eating something like Lays. I'm used to putting my tongue between the waves, but when it's waffled, that makes it confusing which way to bite!

    Next up: Golden Corral tomorrow!
    Categories
    Uncategorized
  6. Thursday September 20th - AM Swim

    Santa Clara Swim Club Masters - SCY
    Gary coaching

    Warm-up (1450)
    1 x 300 (got in early)

    2 x 200 @ 2:45
    2 x 50 @ 1:00 choice
    2 x 150 @ 2:05
    2 x 50 @ 1:00 choice
    2 x 100 @ 1:20

    50 easy

    Set I (400 / 1850)
    3 x 100 @ 2:00 kick, descend
    100 easy

    Set II (300 / 2150)
    12 x 25 @ :30 streamline drills: 2 kick in streamline, 2 ??, 4 one-arm, 2 hesitation, 2 swim

    Set III (1700 / 3850)
    10 x 100 @ 1:30 pull with agility paddles and buoy, best average (went 1:04 on first, 1:06 & 1:07 on remainder)
    100 easy
    10 x 50 @ :45 pull with agility paddles and buoy, best average (went :32 & :33 on all)
    100 easy

    Set IV (1250 / 5100)
    5 x
    * 1 x 75 @ 1:00 free (went :49 - :51)
    * 1 x 50 @ :45 choice
    * 1 x 25 @ :25 choice
    * 100 active recovery

    ** 5100 yards **

    What a difference a day makes! I was feeling beat-up all day yesterday and seriously considered skipping practice this morning, but I decided I would go and just bail if I felt too bad. I got in early to stretch out a bit, which helped get me ready for Gary's typically fast-paced warm-up.

    The instructions for the drill set were to "feel" the streamline, so I took that to heart and really thought about my body position and the feel of the water on my hands and arms. This must have had the desired effect because I have never done a 1:04 in workout and my normal pace for 100s on 1:30 is about 1:13. I was going second in my lane, but I was leaving 10 seconds behind the leader and he is much faster than me so I don't think I got much of a draft. My leg cramped on the first 75 of the last set so I ended up using a pull buoy on most of them.

    Updated September 20th, 2012 at 04:00 PM by eric.carlson

    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/21/20122

    by , September 20th, 2012 at 02:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 free-moderate to easy- 2:15
    8 X 25 free-sprint- :30
    Two rounds. Swim #5 25 easy on both rounds.

    1 X 200 kick 4:30
    5 X 100 kick 2:15
    1 X 100 swim

    1 X 100 choice-moderate to easy- 2:20
    8 X 25 stroke-sprint- :40
    Two rounds. Swim #5 25 easy on both rounds.

    8 X 150 pull 2:15
    100 moderate/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. Thu Sep 20, 2012

    by , September 20th, 2012 at 01:58 PM (Ande's Swimming Blog)
    Thu Sep 20, 2012

    Whitney coached
    Mabel Davis pool was 77, several swimmers wore wet suits, I love cool pools

    6:00 - 7:30
    swam with Jim, Korey, & Paul
    beside Jeff & Larry

    Warm up
    assigned 1000
    did 7 or 800

    Main Set

    300 on 4:15 right into
    200 on 2:40 right into
    100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)

    2x300 on 4:15 right into
    2x200 on 2:40 right into
    2x100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)

    3x300 on 4:15 right into
    3x200 on 2:40 right into
    3x100 on 1:15
    100 easy
    (regroup about 1:00 extra rest)


    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Return to UT in early April, 2013
    The 1st time since 1999!
    Tentative dates: Fri Apr 5 - Sun Apr 7
    it wont be
    April 19 - 21 UT Swim Center Events Schedule say there's the TXLA Long Course Kick Off
    26, 27, 28 is too close to nats so it's likely to be 5, 6, 7 or 12, 13, 14

    Updated September 20th, 2012 at 03:15 PM by ande

    Categories
    Swim Workouts
  9. Workout 09/20/12: noon

    by , September 20th, 2012 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Did some followed by a brief swim:

    Rowing Machine: 15:07, 3529 meters
    (Note: they physically move under 1:55m/500 pace)
    Back extensions: 3 x 10 @ 0/5/10# per round
    Bench Press: 3 x 10 @ 65/95/105# per round
    Seated leg extensions: 3 x 10 @ 30/40/50# per round

    After a quick talk with the director and auatics director of the Rec related to upcoming changes to the local Masters program as well as thoughts about the "new" pool, I gingerly hopped in and ...

    Kick with board: 150yds flutter
    Kick w/o board: 150yds back
    Swim 300 yds long and strong
    (Solo/Rec/600yds/15 min)
    ------------------------------

    Made the trip to Philly and back yesterday to drop Emma off to school at Drexel. Thankfully no major issues on the road or there - they actually had a very streamlined process for checking into the dorms (with street closures and free garage parking), so that was good. Left the house at 8am, got to Philly around 1pm, then left at 5 and got home around 11pm. Long day!


    (Life, packed away before entering the dorm)

    Was able to meet her roommates and also get all of her books as well as some odds and ends for the dorm room before a quick bite there. It was hard leaving her there, but I trust that this is where God wants her to be, and He has equipped her with all the tools to do good things there, both in the classroom and out. I am blessed with a tenderhearted young lady who is a lot more adventurous than me, and I am waiting to see all that she experiences there. It'll be different around here; lonely.



    I was able to sleep in this morning, and after a quick breakfast headed out the vineyard to start the grape processing for the year. As you may recall, we have about 50 feet of Concord vines in the back yard, and I am the chief jelly maker in the house. My attempt at last year was not completely successful, partly due to not using enough grapes. We have a bumper crop again this year, and we are processing jelly/juice earlier than normal so I'll give the wine another shot after the jelly is done. It didn't help that I forgot about it in the basement and never took the must off.

    Plan to get back into the water a bit later this evening for a good workout - I ate at Five Guys on the way home last night so I feel the need to work off some of that lumper of a supper I had (anyone have an extra Lipitor to send my way?).

    (*This meal is approved by James Adams)
  10. Easy recovery day

    by , September 20th, 2012 at 11:30 AM (Mixing it up this year)
    I just floated around for 2500 yards today. Lots fo zoomers and snorkle work.
    Categories
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  11. 09.20.12 - Thursday workout

    by , September 20th, 2012 at 09:27 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. New challenge set today. Here's the plan for the next 10 weeks:
    * take your goal time in any 200 event and divide it by 4 - This is your target time for a 4 x 50 set
    * Swim 6 x 50 descending on a comfortable pace to get up to speed
    * Rest 1-2 minutes
    * Swim 4 x 50 on your target time + 20 seconds making sure you make your target time on each 50.
    * Each week for 10 weeks, drop your interval by 1 second and keep making the target time.
    * Week 11 is a timed broken 200 on 50s taking 10 seconds in between each 50.
    My best 200 free is a 2:04. I want to break 2:00 so, my target time is :30. This week, my interval was :50, next week, :49... after that :48, :47.... down to :41.

    SCY

    600 Warm up

    Challenge set
    6 x 50 - :45
    2:00 Rest
    4 x 50 - :50, make :30 on each one (:31, :27, :29, :28)
    Already missed it on the first one . Made up for it on the others. Surprised at how exhausted I was after this set and I'm not sure how I'm going to do when the rest starts decreasing.
    100 Easy

    8 times through:
    * 100 Kick - 1:30 (Br - 1:23 to 1:27)
    * 50 Easy fly - 1:00
    100 Easy

    4 x 25 Fly - :40 no breath

    5 x 200 Pull - 2:45 (2:18, 2:17, 2:12, 2:10, 2:05)

    8 x 50 - :50
    * Odds IM Order kick/IM Order
    * Evens IM Order
    8 x 50 - :50
    * Odds Br/Bk kick
    * Evens IM Order kick/IM Order

    200 IM - 3:00
    200 Free - 3:30
    200 IM - 3:00 (Beat time from first 200 IM)
    Went 2:42 on first IM and 2:32 on the second.

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  12. Wed, Sept. 19, 2012 7:00-9:00pm

    by , September 20th, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a great workout, despite the outdoor conditions prior to arriving at the pool. The Wenatchee area is so filled in with smoke that it is pretty tough to breathe. We're swimming 'with caution' and it's noticeable as approximately 50% of the team wasn't there tonight. In the fast lane, it was only Jared and myself. He's the fastest boy on the team, at 15 years old, and he and I work very well together. The coach is very pleased with how we're doing.

    Warmup:

    800 Free DPS (alt 200 breathe @ 3 strokes, 200 breathe @ 5 strokes)
    400 Choice Kick w/ board desc. each 25 (basically get faster the whole way) did flutter

    4 x 200 Free Pull @ :30 rest (basically ended up the 2:40 interval)



    goal is to go fast enough to maintain 25 beats/10 seconds pulse (150/min)
    • went 2:10/2:10/2:11/2:11
    • At this point I knew we were in for a doozy of a practice
    12 x 50 @ 1:00 Alt. Best Stroke/Worst Stroke - Did Fly/Breast




    Main Set (4 Rounds):
    • 200 Free @ 3:00 Desc. by rounds & fast final 50
    • (went 2:25/2:20/2:17/2:15)
    • 2 x 50 Free Sprint @ 1:00 (:30/:31)
    200 EZ Free stretch out (at this point it was 8:05pm and 4000 yards)

    10 x 100 Kick w/ fins @ 1:40 Odds Flutter/Evens Dolphin
    --made 'em w/ no cramps

    4 x 200 Best Stroke @ 4:00 Desc w/ last 50 fast


    --coach let me do three backstroke, then final one fly - what a nice guy!
    • Back 2:46/2:45/2:42 - my legs just could really kick here...
    • Fly 2:26 ouch - nothing like a 200 Fly at the 5800 yard point of a workout
    12 x 50 @ 1:00 (other 2 strokes that we didn't do in the previous 50s) Back/Free

    200 EZ and out

    ---------------------
    6600 Yards

    KNelson, this one was for you! Not quite Cascade caliber, but I felt it was pretty dang close.
    This was the most yardage I've done in a single workout since 1999 when I was a senior in college.
    Time for

    Oh, I'm down to 197 and holding...(down 6 pounds since Sept. 1)