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  1. Masters Practice w/Teen Fort, Tuesday, Sept. 4

    by , September 4th, 2012 at 11:17 PM (The FAF AFAP Digest)
    Drylands:

    rehab exercises, 25-30 min
    leg abductor, 120 x 4 x 8
    adductors, 100 x 4 x 8
    good mornings, 70 x 4 x 8
    explosive leg press, 190 x 4 x 10
    wide grip lat pulldown, 40 x 2 x 25
    total ab machine, 110 x 3 x 20
    captains chair leg raises, 3 x 20
    power wheel roll outs, 2 x 25
    knee tuck jumps, 10
    altitude drops, 10


    Yoga/Stretching, 30 min


    Acupuncture, 40 min


    Swim/SCY @ GMU w/ Teen Fort

    Warm up:

    We were a few minutes late. 1300 something was assigned. I did about 800. Shared a lane with Teen Fort and Barb.

    Main Sets:

    8 x 100 kick w/fins
    1-4, first 25 = shooter @ 1:50 (held 1:01-02)
    5-8, first 25 = dolphin kick on back @ 1:40 (held 1:00s)
    50 EZ

    12 x 75 IM @ 1:15
    -- I used fins
    1-4 = no fly
    5-8 = no back
    9-12 = no breast
    100 EZ

    15 squat jumps off bottom of pool in deep end

    3 x relays, each person does AFAP 25
    1 = fly kick UW
    2 = free
    3 = breast pullouts UW
    50 EZ

    500 pull
    -->> no! I'm not even using paddles bc of elbows
    instead:
    8 x 50 kick w/fins & board @ :55-1:00
    odds = EZ
    evens = 25 fast flutter kick (11s) + 25 EZ
    100 EZ

    Total: 3300


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

    Whew, busy day.

    1. Teen Fort is trying masters practices in conjunction with sculling this Fall. It was beyond strange doing a masters practice in the same lane as my daughter. She is used to swimming at most 1-2 x per week 1500 yd solo workouts. But she liked Cheryl's (always very good) workout and will try to make some Patriot Masters practices this fall. I may try to tag along on some Sunday mornings.

    2. Teen Fort expressed interest in attending the Rowdy Gaines meet in Orlando in mid-October (eyeing TTs in evilstroke & IM). I need to check the exact dates. I hope it's 2 weeks before the Sprint Classic. Could be a go. But I'd still want to attend NE Champs in Dec. as a SCM taper meet. I may need spousal clearance for 2 fall travel meets.

    3. The gym is more boring without being able to use your arms. In fact, it's hard to do much of anything without using the elbows. My prickly right elbow feels ever so slightly better after my 4th acupuncture session today. What a tedious slow healing injury.

    4. Met with my thyroid doc today. I'm squarely in the mid-range. However, my RBC magnesium is really low again. Had to get an injection. I'm supposed to double my dose and take it am and pm now. I was already at 700 mg. I guess my body doesn't like to absorb magnesium.

    5. I actually did an aerobic workout. Ta-da! 2 back to back sets is a lot for me. I felt pretty fried after the IM set ... was not enthusiastic about the squat jumps. Back to speed!

    6. Fort Son is driving to college tomorrow am.
  2. Tuesday, Sept 4 -Keeping It Going

    Had a good group today - Peter, Dave B. Dave M., Ray, Keith, and Kyle. Did Ray's workout thru 3500 yards and then was on my own. Felt good about my free thru 3500 yards, but wore myself down. Swam slower after that.

    4x300 Free on 4:30 (4:05,4:03,3:57,3:57)
    150 Free/Back
    8x125 on 2:00 (1:37,38,40,40,40,38,38,35)
    150 Free/Back
    8x50 Kick
    8x75 Free on 1:15 (:57-:59's)
    100 Back/Free
    5x100 Back w/paddles on 1:40
    5x100 Free w/paddles on 1:35
    6x50 Fly/Back/Free on 1:00
    5x50 Back w/paddles on :50
    5x50 Free w/paddles on :45

    5400 Yards
    105 minutes

    Updated September 4th, 2012 at 07:56 PM by David W Cochran (Correction)

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  3. Tuesday 9/4/12

    Tuesday 9/4

    AM only SCY

    Abbreviated version of PWB's HVT workout #3 "Speed Play" from this week's post.

    800 swim (200 FR/200 IM k/sw/200 FR/200 IM dr/sw)
    8x100
    odd @ 1:30 pull w/ buoy + paddles + snorkel D1-4
    even @ 1:50 kick w/ fins + snorkel FL hands at side
    6x50 @ 1:00
    #1 and #6 cruise FR
    #2-5 IM order build to fast
    100 EZ

    2x
    3x100 (just make them)
    1 @ 1:15
    1 @ 1:10
    1 @ 1:05
    200 @ 3:30 A.R. pull w/ strapless paddles

    100 EZ

    Total: 3100

    Updated September 6th, 2012 at 11:01 PM by Calvin S

    Categories
    Swim Workouts
  4. HOORAY! Back to SCM!

    by , September 4th, 2012 at 03:20 PM (Chowmi's Blog)
    HOORAY! Baylor pool re-opened today. It was annual maintainance, but I can't tell any difference in the pool. The lights are brighter from the ceiling, and the starting blocks are not back in yet.

    Today was a stroke day, as Tues/Thurs are typically stroke/IM days at Baylor noon workouts.

    400 warmup

    Alright! Cut the fat and get right to business!!

    Main set:

    Three times through:

    4 x 50 on 1:00
    fly/free
    =>Me: yes, I did these fly/free. Very solid on the 25 fly and smooth on the frees; about 39's.

    200 pull
    =>Me: no. I went 150 easy kick with fins

    3 x 100 on 1:45
    middle 100 is IM
    =>Me: almost, but no. I did 50/100/50
    100s all fly, broken 5 sec at the 25's
    subtracted times: 1:13, 1:11, 1:09

    I must say, this set was right up my alley today. I was quite excited about doing this fly set. A big key to going fast on the 100 fly was to go easy on the kick (pull part) and go easy 50's instead of the full 100's so I would be all rested up and ready to GO!

    easy 50 recovery

    6 x 75 kick on 1:40
    board and no fins
    just get through it after all that fast fly!

    Yes, I have been daydreaming of skipping stuff while everyone else is swimming the back of half of 100's or more. I have been getting in a worse and worse mood from swimming full sets outdoors in LCM. Today I feel so reset after doing some 25's and from being able to hang on the wall more than anyone else. The blasto bits are totally fun!

    I really have to work back into fly shape. I've done virtually no fly lately and in past years, i'd swim almost as much fast fly as free. So I guess lots of 25/5's and then introducing some 50's and building back up to a full 100. Actually, i'll probably just build back up to 75's and then hang on for the last 25 if and when I feel compelled to swim a 100 fly.
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  5. Morning Y workout

    I enjoyed a fun workout with Rondi at the Y this morning. NYC’s public outdoor pools are now closed, and Riverbank is shut down for its annual cleaning, so I felt lucky to have access to the Y's 4-lane 25y pool—I’ll combine lap swim time there with team workouts for the next few weeks, until Riverbank reopens. Lanes were crowded when I arrived—seems like there's an annual back-to-school-and-fitness-routines frenzy that almost rivals the January resolution rush to the gym here. (I know school has started back for weeks in many locales, but nearly all NYC K-12 schools, public and private, hold off the start of their year until after Labor Day). Things cleared out after a bit, and we enjoyed our own lane for much of the workout. Here’s how it went:

    900 scy warmup (400s, 200k, 100p, 200 IM d/s)

    Broken 1000:
    300 FR swim
    250 alt. FR drill / BK swim by 50s
    200 FR swim
    150 alt FR drill / BK swim by 50s
    100 FR swim

    500 FR, done as 5 x (25 sprint + 75 very easy)

    Back-to-school set:
    "Arithmetic is Fun!" 500 (all FR except multiples of 3 = BR, multiples of 4 = BK, multiples of 7 = FL)

    250 warmdown

    I was lethargic until we did the sprints, then felt energized—if I have to swim in a short course pool, it's good to at least have the fun of sprinting 25s! Looking forward to getting reacquainted with some of the other indoor pools here later this week.
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  6. Tuesday September 4th - AM Swim

    Santa Clara Swim Club Masters - LCM
    Gary coaching

    Warm-up (1300)
    1 x 300 @ 5:00
    2 x 50 @ 1:00
    1 x 200 @ 3:20
    2 x 50 @ 1:00
    6 x 100 @ 1:40

    [i]Set I (900 / 2200)
    3 x 100 @ 2:15 kick, descend. Went breast kick on my back and couldn't seem to descend, only just made the intervals.
    1 x 100 easy

    2 x
    * 4 x 50 @ 1:10 IM order by 25
    1 x 100 easy

    [i]Set II (2200 / 4400)
    3 x 100 @ 1:45 descend to fast, went 1:28, 1:25, 1:21
    1 x 100 @ 2:00 easy
    3 x 200 @ 3:20 descend to fast, went 2:55, 2:50, 2:48
    1 x 200 @ 4:00 strong, went 2:48

    3 x 200 @ 3:20 pull

    8 x 50 @ 1:10 swim with fins and paddles, 25 fast hands and feet + 25 cruise

    [i]Set III (600 / 5000)
    6 x 100 @ 1:40 pull, cool down

    ** 5000 meters **

    My arms and shoulders were stiff and sore from yesterday, and even though I felt warmed up by the main set my times weren't great. I started to get cramps in my right calf on the 50s with fins and paddles so I dropped the fins and that seemed to keep them at bay.

    While none of the intervals were overly ambitious today, 5000 meters in 90 minutes is a lot for me so I am really beat. I think it is going to be a long day at work.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/05/20122

    by , September 4th, 2012 at 12:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 descend 1:40 1:30
    6 X 50 1:00 :45
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    1 x 100 free 2:00
    1 X 100 IM 2:00
    1 X 100 styroke 2:15
    Four rounds. Im'ers swim 1 100 of each IM order.

    1 X 200 3:00 2:50 2:40
    1 X 100 1:30 1:25 1:20
    4 X 50 :45 :40 :35
    Three rounds, free. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. Tuesday, 9/4/12

    by , September 4th, 2012 at 11:54 AM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up:
    300 swim - 150 free/150 back
    200 kick - 100 free/100 back
    4 x 50/1:00 drill/swim by 25, IM order
    4 x 75 pull alt 75 free/75 back

    Swim 8 x 25/45 IM
    Kick 3 x 50/1:15 w/board & snorkel
    - 1:05±
    50 easy

    Swim 8 x 25/30 free, try to hold 21's on these
    - was unable to see clock because of the glare and steam coming off the water, so I was just guessing at interval and didn't get times.
    Kick 3 x 50/1:15 back
    - 1:00±
    50 easy

    Swim 8 x 25/45 Back all fast
    - see above
    Kick 3 x 50/1:15 dolphin ds
    - 1:05-1:10 on these
    50 easy

    Pull 6 x 75/1:30 ds 1 - 4, on 1 - 4 breathe every 4-5, on 5-6 breathe whatever and try to go faster
    - around 1:08-1:10 on 1-4, 1:03-1:05 on 5-6

    Warm down
    50 free easy

    Total: 2700 meters

    Updated September 4th, 2012 at 12:03 PM by poolraat

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  9. 09.04.12 - Tuesday workout

    by , September 4th, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Kyle. Dave and I stuck around for a few hundred extra yards at the end.

    SCY

    550 Warm up

    4 x 300 - 4:30; Odds IM, Evens Pull (4:25, 3:35, 4:15, 3:25)
    100 Easy

    8 x 125 - 2:00
    * 1-4 IM + 25 stroke
    * 5-8 IM + 25 kick
    100 Easy

    8 x 50 Kick - 1:00 IM Order
    1:00 Break
    8 x 75 - 1:15
    * 1-4 IM Order
    * 5-8 Kick/Stroke/Pull

    4 x 100 - 1:15 (I did pull - 1:10, 1:10, 1:10, 1:05)
    500 Cruise (6:25)

    400 IM easy - Cool down

    (5250 Total)
    Categories
    Swim Workouts
  10. back at the good pool yeah!!!

    by , September 4th, 2012 at 07:53 AM (Mixing it up this year)
    the Aquatic center was a wonderful 79 this morning so I was able to push it today.

    500 free
    8x25@:45 shooters w/zoomers
    8x25@:40 no breathers w/paddles i had to take 1 per swim
    4x50@1:15 torque drill w/paddles
    50 EZ

    6x25@:45 burst fly + cruise free
    50 EZ
    50@1:00 at 100 pace went 37
    3x25@:40 at 95% went 17,18,18
    200 EZ
    50@1:00 at 100 pace went 35
    2x25@:40 at 95% went 17, 18
    200 EZ
    50@1:00 at 100 pace went 34
    25 AFAP went 17
    200 EZ

    8x50@1:15 tombstone kick w/board + zoomers
    100 EZ

    Total 2750 yards
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  11. Monday Sept 3rd - AM Swim

    At home with Susan, Richard, and Josh.

    Warm-up (1400)
    1 x 400
    6 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    8 x 50 @ :50, descend 1-4/5-8

    Set I (1200 / 2600)
    This is a shortened version of a Kerry O'Brien workout from the first workout of the Walnut Creek Masters Intensive Training Camp

    1 x 25 @ :40, 1 x 50 @ :40, 1 x 25 @ :40, 1 x 100 @ 1:20
    2 x 25 @ :40, 2 x 50 @ :40, 2 x 25 @ :40, 2 x 100 @ 1:20
    3 x 25 @ :40, 3 x 50 @ :40, 3 x 25 @ :40, 3 x 100 @ 1:20
    4 x 50 active recovery, 2 @ :50, 2 @ :60

    Set II (1400 set / 4000 total)
    6 x 50 @ :50 SDK on back with monofin (made all of them without major cramps, woot!)
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 dolphin kick w/fins @ 1:10, odd 25 underwater + 25 on back, even 25 on back + 25 underwater

    Set III (1500 / 5500)
    Pull set, negative split each.

    1 X 500 @ 7:30 - went 6:32
    1 X 400 @ 5:45 - went 5:15
    1 X 300 @ 4:10 - went 3:50
    1 X 200 @ 2:40 - went 2:30
    1 X 100 @ 1:15 - went 1:10

    200 easy

    ** 5700 **

    I was cruising through old workouts this morning looking for a set for today and came across the ITC workouts. That set was a real challenge for me at the time, even though I made them all the 50s and 100s were all touch-and-go, so I was pleased that today the 50s were all :35-ish and the 100s were all 1:10 - 1:14. I think I could have made all of the 100s on 1:15 - I will have to try that some time.
    Categories
    Swim Workouts