View RSS Feed

Recent Blogs Posts

  1. Sat 9/22/12

    Small crowd again this morning. Only two per lane which was actually kinda nice.

    10 min choice
    --only got in 500 here, talking too much

    10 x 100
    1&2 75 free/25 stroke @ 1:55
    3&4 50 free/25 stroke/25 free @ 1:50
    5&6 25 free/25 stroke/50 free @ 1:45
    7&8 25 stroke/75 free @ 1:40
    9&10 free 1:35
    --The stroke swims were at 90% and the free was cruise.
    --I chose fly.

    4 x 125 @ 2:15 (25 fl, 50 bk, 50 br)

    5 x through
    200 pull @ 3:00
    100 IM @ 1:45
    50 choice cruise @ 60
    --Descend pull's and IM's

    500 pull
    --400 at 500 pace, last 100 all out

    200 w/d

    4450 scy
    Categories
    Uncategorized
  2. deceivingly difficult sprint conditioning

    by , September 22nd, 2012 at 04:14 PM (Mixing it up this year)
    I did not get around ot printing off the rest of this weeks workouts due to time constraints so I took an old workout I had in the car and used it (week 28).

    This was surprisingly difficult and I am sore and tired.

    1000 Warm up as 250 swim/250 pull/250 kick/250 swim

    6x50 burst fly + cruise free
    50 EZ

    3x thru w/snorkle & zoomers
    4x50@1:00 Free R1 held 40's R2&3 held 36's really laid in to the legs
    50@1:30 EZ

    100 EZ

    4x50@1:00 Free descend to 100 pace went 42, 40, 38, 37
    50 EZ
    4x50@1:00 Free descend to 100 pace went 41, 40, 39, 37
    50 EZ

    500 EZ mix of kick and swim w/zoomers

    total 3200 yards
    Categories
    Uncategorized
  3. Sat., Sept. 22, 2012 8:00-10:00am

    by , September 22nd, 2012 at 03:19 PM (Fast Food Makes for Fast Swimming!)
    This morning was a very lightly attended practice, probably because a lot of families left town for the weekend to get out of the smoke. We only had 4 people there today, so there was a lot of personal time for the coach to make us work hard.


    Warmup:

    500 Free DPS breathe every 3
    500 Choice Kick w/ board (25 EZ/25 Hard) did Free/Free/Fly/Free by 25s
    500 Free Pull DPS breathe every 5 - I dislike this breathing pattern soo much
    I'm only taking 11-12 strokes per length so I get a breath at the beginning, midpool, and right before the flip
    Extra 150 Free waiting for the others to finish

    10 x 50 (25 V-Sit Scull/25 Streamline Back Kick) @ 2:00 (was 1:02s)

    200 Backstroke w/ 4 SDKs each wall, also 9-10 strokes (getting better)


    Main Set (10 Rounds of):
    • 100 Free @ 1:30 semi-strong w/ last 25 FAST (went 1:04/1:05s)
    • 2 x 25 Fly SPRINT FAST @ :45 - need to work on getting a more whippy fast kick
    200 Breast EZ


    10 x 100 Kick w/ fins & board @ 1:30 make the intervals
    • Odds Flutter (went 1:26/1:28s)
    • Evens Dolphin (did SDK on back) went 1:20ish
    • First time I truly didn't cramp, or even have a sensation coming on either
    6 x 25 ALL OUT @ 1:00
    2 of each stroke (no fly) work the underwaters and sprint to the end

    500 EZ Swim and out

    -----------------------
    5700 Yards

    Realized that I swam all 7 days of the week
    (4 with the swim team, 2 at the YMCA lap swims, and 1 in Oregon)
    For a total of 33,350 Yards (would've been higher had the swim team not been cancelled due to the fires/smoke)

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

    Conversation with Coach John around Round #6 or 7 of the main set above:

    "This is getting tough, and I definitely wouldn't be doing this on my own." I said.
    He was asking "isn't this why you came here, to become a better swimmer?"
    I said, "well yeah, and to lose a few pounds".
    He then replied with "if you want to lose a few pounds grab a floaty belt and get in the deep tank with the ladies in the week. We're here to work."
    I thought about crying at that point.

    He was really pounding me about my dolphin kick being weak and wanted it snappy. "Snappy is happy". That and the addition of the underwater work will make the 200 Fly that much better and easier.

    Oh, and another thing...don't come out of a freestyle streamline and take a breath before you even take a stroke.
  4. Saturday 9/22/12

    Saturday 9/22

    AM only SCY

    400 swim (100 FR/200 IM K/Dr/100 FR)
    8x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    8x100 @ 1:35 odd kick w/ board FR FAST, even aerobic swim FR
    100 EZ

    4x50 @ 1:00 swim w/ strapless paddles focusing on catch and DPS/stroke count

    100 EZ

    Total: 2000

    Started off doing the 4x4 set from PWB's HVT thread, but felt gassed from yesterday's workout and still recovering from being sick so I called it a day.
    Categories
    Swim Workouts
  5. 09.22.12 - Saturday workout

    by , September 22nd, 2012 at 12:33 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Bob. Got up at 4:00 AM to make it to the 5:00 AM workout at HSA. They moved the time up due to a meet. Long workout today.

    SCY

    500 Warm up
    8 x 50 IM Order - 1:00 Drill down/Swim back

    4 x 100 Kick - 2:10
    3 x 200 Free down/Stroke back - 3:00
    8 x 50 Kick - 1:00
    3 x 200 Free - 2:45 (Made 2:30s)
    4 x 25 Kick - :30

    400 Pull (4:40)
    3 x 150 Free Down/Stroke back - 2:30
    4 x 100 Pull - 1:30 (1:05, 1:05, 1:02, 1:00)
    4 Times through:
    * 75 IM - 1:20
    * 100 Free - 1:30

    200 Kick w/ Fins
    3 x 100 Free down/Stroke back - 1:40
    200 Pull - 3:00
    4 x 100 - 1:30 Negative split (1:15, 1:15, 1:15, 1:10)

    200 Cool down

    (6250 Total)
    Categories
    Swim Workouts
  6. Friday 9/21/12

    Friday 9/21 (Friday Fly Day)

    PM only SCY

    Been sick all week so this was my first day back in the water, and it was rough. I jumped into the club workout in media res.

    2x
    3x200 @ 3:00 IM (I did FR to warm up on both rounds), #1 drill, #2 DPS, #3 build each 50
    4x75 @ 1:15 25 kick FAST/50 drill
    4x25 @ :30 25 under H2O/25 FAST

    2x
    300 @ 5:00 kick w/ fins FAST FL on back
    4x50 @ 1:00 FR drill
    12x25 @ :25 FAST (RD1: 1 FL/1 FR, RD2: 2 FL/1 FR)

    200 EZ

    Total: 3800

    A large portion of this workout was fly, but I did most of it freestyle to try and get my feel for the water back.
    Categories
    Swim Workouts