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  1. Saturday Sept 8th - AM Swim

    Warm-up (1400)
    2 x 200
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ 1:00, 25 fist drill + 25 swim
    3 x 100 @ 1:50, 25 left arm, 25 right arm, 25 catch-up, 25 swim
    4 x 50 @ :50, descend

    Set I (2400 / 3800)
    Based on a set in Water Rat's August 30, 2012 workout, with seriously modified intervals of course .

    1 x 100 @1:50
    2 x 100 @1:45
    3 x 100 @1:30

    1 x 100 @1:50
    2 x 100 @1:40
    3 x 100 @1:25

    1 x 100 @1:50
    2 x 100 @1:35
    3 x 100 @1:20

    1 x 100 @1:50
    2 x 100 @1:30
    3 x 100 @1:15

    Set II (1200 / 5000)
    6 x 50 @ 1:15 underwater dolphin w/fins, :10 rest at the 50
    6 x 100 @ 1:30 dolphin kick with fins, even on front, odd on back
    6 x 50 @ :50 SDK with monofin, odds on back, evens on front with fast breast pull

    Set III (400 / 5400)
    2 x 200 @ 2:50 pull, cool down

    ** 5400 yards **

    Not sure how I though doing weights immediately before swimming would would affect my swimming, but it certainly didn't make me faster. My arms were extremely tight and fatigued during warm-up, but they relaxed by the main set. I was feeling the calf muscle twitches that often precede cramps on the first set of 100s, so I used a pull buoy for most of the rest of the set.

    I originally planned to do the last 3 100s to 1:20 but I managed that fairly easily earlier in the week so I decided to try them on 1:15 even though I don't think I have ever done 100s on 1:15 as an adult. I decided to try to do all 24 100s at the same pace, and I went between 1:12 and 1:14 for all but the 2nd 100 at 1:20, where I finally cramped up and only swam a 75.

    The kicking was also tough. Both of my calves and feet cramped when kicking with the monofin, so I wasn't able to finish the set.

    I wrote a workout of 6000 yards, but my arms were completely gone by the pulling set so I hung it up at 5400.

    I don't think I will plan to do weights before a long workout again any time soon
    Categories
    Swim Workouts
  2. Saturday Sept 8th - AM Weights

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

    Dips
    3 sets of 5 @ body weight (172 lb.)
    4 sets of 5 @ body weight + 25 lb.

    Kneeling cable crunch
    2 sets of 10 @ 100 lb.

    I decided to try doing weights immediately before swimming today. I planned a tough swim workout so I only did an abbreviated set of exercises.
  3. Friday Sept 7th - AM Swim

    At home with Susan.

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

    Set I (2700 / 4000)
    3 x 200 @ 3:15 100 free + 100 IM
    6 x 50 @ :50 SDK on back with monofin

    3 x 200 @ 2:50 swim, descend (went 2:37 .. 2:32)
    6 x 50 dolphin kick w/fins @ 1:10, odd under/over, even over/under

    3 x 200 @ 2:40 pull with buoy and agility paddles, strong (all just above 2:30)
    3 x 100 @ 1:30 dolphin kick with fins, 50 front + 50 on back

    200 easy

    ** 4200 yards **

    Updated September 8th, 2012 at 10:31 PM by eric.carlson

    Categories
    Swim Workouts
  4. 09.08.12 - Saturday workout

    by , September 8th, 2012 at 02:56 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Pat, Sally and Mary at HSA. Hurting bad today. Eventually, it quit hurting... that's when I got a bit worried. Pain came back after a fast 200 pull at the end. Looking forward to a day off.

    SCY

    Warm up:
    300 IM Easy
    200 IM Drill
    300 Free

    300 Kick
    3 x 200 Free - 3:00 (Made 2:30s... barely)
    2 x 100 Kick
    6 x 100 IM - 1:45
    12 x 50 - 1:00 Kick down/choice back

    300 Pull
    3 x 200 IM - 3:30 (#1 IM down/free back, #2 Free down, IM Back, #3 all IM)
    200 Pull (2:08 - Ouch!)
    6 x 100 Free - 1:20
    Not sure how I made these. Before we pushed off, Mary asked, "1:20 or 1:25?" I said 1:20 was good. After 2, I was thinking 1:20 wasn't so good. But all the rests were touch and go and I didn't have time to complain.

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  5. Friday, Sept. 7, 2012 7:00-9:00pm

    by , September 8th, 2012 at 01:01 AM (Fast Food Makes for Fast Swimming!)
    Back to the grind again. 4 days in a row is a good way to kick off the opening week of the season. At least I haven't missed a practice yet. And onward to my OW race tomorrow at noontime in beautiful Lake Chelan, WA.

    Workout tonight was a good one. Only had 5 in the lane which was nice, though we had a couple who were lagging a little behind and made for interesting lap traffic.


    Warmup:

    600 (Alt. 100 Swim/100 Kick w/ board)
    8 x 50 @ 1:00
    • Fly-Back
    • Back-Breast
    • Breast-Free
    • Free-Fly
    6 x 75 @ 1:10
    • Fly-Back-Breast
    • Back-Breast-Free
    • Breast-Free-Fly
    • Free-Fly-Back
    Main Set:

    6 x 500s w/ ~1:00 to 1:30 rest between each (supposed to be :15 - yeah right)
    • #1 - Kick w/ board - 200 Free/100 Breast/200 Free
    • #2 - Swim w/ zoomers - 200 Free/100 Fly/200 Free (went 5:50)
    • #3 - Pull w/ paddles (was on track for 5:40ish, but inhaled a wave about the 425 and had to stop to get the water out)
    • #4 - Swim Free (went 5:45)
    • #5 - Swim Free w/ zoomers (went 5:35)
    • #6 - Swim non Free (went EZ Back/Breast)
    This was some of the best 500s I've ever done in a practice setting, especially that many in a row. I'm getting in shape quick, kinda, my legs are still yelling at me...

    4 x 150 Kick w/ board (desc.) going LIFO (last in, first out)
    My legs were beginning to feel the cramps getting ready...probably should've stopped at this point. Will remember this the next time...

    My mistake:
    Assigned 10 x 25 Dive from blocks, w/ swim EZ back.

    Totaled about 5200 Yards
    • Got up...take your mark...GO!
    • Just as I exploded off the blocks, my left calf was at me. It knotted up so fiercely that I wanted to cry, and was able to hold back the cussing. Had this been a masters practice, something probably would've flown out my mouth.
    • The pain was intense! I was able to kinda sorta get it to ease up, and gently swam down about 150 yards or so, but it's still tender now an hour later. I've taken plenty of advil afterward, and have been drinking plenty all day long and during the workout.
    • Coach says it's most likely just from the increased workload I've placed on my body. I'm not one to back down from a workout either, and increasing from 3 days a week at an hour each time, to the every day 2 hour practices has got to me.
    • Oh well...I'll be ready for the next one next week, but for now, I need to get ready for about 4 hours of OT in the morning, then heading up north an hour to Lake Chelan for the 1.5 mile OW swim. That Guy will be there as well. We'll probably have a pretty good swim together, but it won't be pretty at the end...'cause it'll be on!! It's a friendly race, but there's no friends in racin'!!
  6. NSR-ish weekend thoughts ...

    by , September 8th, 2012 at 12:13 AM (Maple Syrup with a Side of Chlorine)
    This Saturday, my buddy Trent is swimming backstroke ten miles to Block Island off Rhode Island, where he was run over by a boat and suffered a spinal cord injury. He is raising money for the same, and you can see his story here: http://youtu.be/rMfXeE4Ixjo

    I raced with Trent during the NEM 10k last fall, and then at Harvard this spring. www.backtoblock.org

    In other news, the Rec is set to open on Monday, barring any unforeseen issues.
    Article here: http://www.benningtonbanner.com/news...reopens-monday

    Click image for larger version. 

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    Updated September 8th, 2012 at 12:20 AM by rxleakem

    Categories
    NSR