View RSS Feed

All Blog Entries

  1. FAST Fri Jun 24th, 2011 LCM

    by , June 24th, 2011 at 12:18 PM (Ande's Swimming Blog)
    FAST Fri Jun 24th, 2011 LCM

    Swam Tue, Wed & Thu but didn't blog em

    On the flight home from Seattle, my son Dane read an article in Outside Magazine about
    The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Timothy Ferriss and decided to investigate further, yesterday he showed it to me.
    it makes some amazing claims:
    YOU WILL LEARN (in less than 30 minutes each):
    * How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails.
    * How to prevent fat gain while bingeing (X-mas, holidays, weekends)
    * How to increase fat-loss 300% with a few bags of ice
    * How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
    * How to sleep 2 hours per day and feel fully rested
    * How to produce 15-minute female orgasms
    * How to triple testosterone and double sperm count
    * How to go from running 5 kilometers to 50 kilometers in 12 weeks
    * How to reverse “permanent” injuries
    * How to add 150+ pounds to your lifts in 6 months
    * How to pay for a beach vacation with one hospital visit
    I looked at the chapters & read a few pages, it looks interesting & currently ranks #33 on Amazon.
    Anyone out there read it or tried it?
    Got any comments?
    I wonder if it really works?
    The chapter titled: How I Learned to Swim Effortlessly in 10 Days where he shares how he went from a struggling beginner swimmer (who could barely swim 2 lengths in a pool) to improving his technique and being able to complete a 2,500 meter open water swim.
    Hint: he learned TI & provides a nice summary

    Ferriss also wrote
    The 4-Hour Workweek, Expanded and Updated: Expanded and Updated, With Over 100 New Pages of Cutting-Edge Content.
    Anyone read it or got Comments?



    Subscribe to Ande's Swimming Blog

    WEIGHTS
    lifted at san marcos world gym
    5:10 am - 5:25 am

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove at 6:08
    wore FS PRO jammer
    swam with Mike, Chris, Marcio & Nate
    beside Tyler,
    plus Larry & Jim who have a meet tomorrow in Dallas


    WARM UP
    assigned 500, 400, 300, 200, 100
    did 50's on :50

    Main SET: LCM

    4 rounds of
    100 fr 80% on 2:00
    100 fr 90% on 2:15
    100 fr 100% on 2:30
    50 FAST for time from a dive
    150 easy

    R1 1:11, 1:08, 1:06, 27
    R2 1:11, 1:08, 1:05, 27
    R3 1:11, 1:10, 1:02, FL28
    R4 1:14, 1:10, 1:08, FL 26

    500 choice
    did easy 50's

    After practice I watched UT men work out for a while, their practice is 7:30 - 9:00 or 9:30
    hung around through the first round of their main set which was:

    6 x 100 FAST in heats on 7:30
    They had 5 lanes & there were 5 heats which went off every 90 seconds
    saw some fast work out swims

    Meets

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated July 11th, 2013 at 09:19 PM by ande

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  2. Should be going home today

    by , June 24th, 2011 at 11:50 AM (Pete's swim blog)
    Thanks for all the congratulations and well wishes. The baby is doing great. Contact with the birth mother and her family has all been very positive. We should be going home this afternoon sometime.

    I'm still getting time to swim in the mornings. Slowly ramping up to 6Km/Day. Doubt I'll go much beyond that. Doubt my body could take it anyway. Here's what we did today:

    200 Free
    100 Back
    200 Free
    100 Breast
    300 Free

    4 x 150 Fly Kick/Free/Fly

    200 Breast
    100 Free
    200 Back
    100 Free
    200 IM

    10 x 50 Kick Easy/Hard

    4 Times through:
    * 50 Fly
    * 100 Back/Breast
    * #1 - 50 Free / #2 - 100 Free / #3 150 Free / #4 200 Free

    4 Times through:
    * #1 - 50 Pull / #2 - 100 Pull / #3 150 Pull / #4 200 Pull
    * 100 Fast

    400 Drill
    400 Free

    200 IM Easy Cool down

    (5800m total)
    Categories
    Swim Workouts
  3. Happy Kicking....

    by , June 24th, 2011 at 11:46 AM (Year Three: The Road Back)
    Well, today's workout was a totally fun / totally painful extravaganza - depending on which half of the workout I was on. I love to kick with my fins on - make no secret of that fact. I just love it. (OH! Did I tell you that I realized that kicking without fins on helps you swim faster?! I changed yesterday from a 2-beat to a 6-beat kick for our freestyle set when I knew the interval would be challenging and it really made a difference - who knew? ) Then, after my fun and lovely kicking was over, we went to - ugh - gag - ahem - breaststroke.

    Before you breaststrokers yell at me, you have to understand that my legs just don't want to go however it is they are supposed to go in order to get any sort of propulsion from my kick at all. Needless to say, breaststroke is not my most favorite stroke. But... Mel was on deck. So, I did breaststroke.... kind of..... Here's what we did:

    300 Warm-Up
    6 x 100 Kick on 2:10
    2 sets:
    - 1 x 100 Kick on 2:10
    - 1 x 100 Kick 75 + Free 25 on 2:10
    - 1 x 100 Kick 50 + Free 50 on 2:10
    - 1 x 100 Kick 25 + Free 75 on 2:10
    - 1 x 100 Free FAST w/ Fins on 2:00
    4 x 100 Pull w/ paddles on 1:45
    4 x 100 Breaststroke on 2:30 (1-all breast, 2-4 50 breast/50free)
    400 Cool-Down
    Total Meters - 3200

    I must say, I haven't done this much breaststroke in, well, forever. Literally forever. I did an entire 100 meters straight! Whew! After that, I did a 50 breast/50 free split and was still pretty happy that I kept doing the 50 breast portion. I'm thinking about going to the late morning team practice tomorrow. I think CG will be there, and he has been promising to take a look at my kick and tell me how to fix it. There may be hope for my breaststroke yet... but the jury is still out on that one.

    Plus, I actually wore my paddles for our pull set. I hurt one of my shoulders when I first started swimming and have been leery of paddles for a long time. But, with the better technique I have now, THEY WERE A BLAST! I went really fast (relatively speaking) and I really felt the catch well. I've been cautioned not to do over 200 pull with paddles straight, but these 100s were fine - and I made the 1:45 interval with almost 10 seconds to spare. YAY!

    That was my day in the pool. All in all, it was great. I hope yours is too.

    Happy swimming!
    Categories
    Swim Workouts
  4. More workouts, Friday, June 22

    by , June 24th, 2011 at 09:13 AM (The FAF AFAP Digest)
    Drylands from last Tuesday:

    leg extensions, 85 x 1 x 10, 100 x 2 x 8, 115 x 1 x 8, 130 x 1 x 7
    seated row, 85 x 23 x 10
    alternating hammers w/20 lb DBs, 2 x 20
    goblet squats, 65 x 2 x 10
    captains chair straight leg raises, 2 x 15


    Friday:

    chest press, 70 x 1 x 10, 85 x 2 x 8
    explosive leg press, 250 x 10, 270 x 2 x 10
    dumbbell row, 40 x 2 x 10 each arm
    captains chair straight leg raise


    Ellipse, 30 minutes

    dumbbell row, 45 x 2 x 8 each arm
    push press w/20 lb DBs, 2 x 10
    bulgarian single legs squat, 40 x 2 x 10 each leg
    knee tuck jumps, 2 x 10
    RC exercises

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Tough gym to workout in. Some woman almost whacked me with a dumbbell! It thinned out during my second round of drylands (over lunch hour) fortunately.

    After the workout, I went to a lecture on Corsica. Very interesting -- nothing but conquests in its history. I was reminded that Corsica is the birthplace of Napoleon. Tomorrow, we are going to Portofino and Santa Marguerita on the Italian coast (in lieu of a very low ride to Florence). Going to catch some sun with Mini Fort now.
  5. A great day today

    by , June 24th, 2011 at 08:42 AM (Mixing it up this year)
    No elbow pain or back pain! AWESOME! I do have to admit I took two aspirin before bed and two in the morning.

    My swimming was also much better than normal.

    5x100@2:00 Free
    5x100@2:00 Free kick offs (no push off wall)
    5x200@4:00 Fly w/fins as 50 rt arm/50lt arm/50 kick/50 swim went 3:37, 3:28, 3:22, 3:17, 3:06 this was my best times ever on this set
    500 Free kick w/fins every 3rd 25 FAST
    5x100@1:45 Free w/paddles & bouy
    5x100@2:00 Free easy

    Total 3500 meters

    Update - had a massage at lunch which has really helped loosen things up even more. I hate paying so much but it is well worth it when I need it.

    Updated June 24th, 2011 at 01:56 PM by Donna

    Categories
    Uncategorized
  6. Thursday, June 23, 2011 5:00pm LCM

    by , June 23rd, 2011 at 09:35 PM (Fast Food Makes for Fast Swimming!)
    Got out of work a little early, and was able to convince my mom to babysit the kids for an extra hour so I could stretch out in the pool tonight. Its definitely a good stress reliever. Only my 2nd swim of the week, and probably my last till maybe next week.

    At the outdoor city pool, the lap swim is usually SCY going widths across the pool, but today with the lessons they were doing a "safety day", so I was able to convince the guard to let the lap swim by LCM tonight. I was the only one, so he didn't care. No pace clocks, no lane lines, and steady 12 MPH winds from a diagonal. Fun times.

    Nice and simple:

    400 Free

    400 IM backstroke had to throw my head back to "sight" on the black line every 5th cycle or so. If not, I have a tendancy to swim to the right, and would've been funny going across the pool.

    8 x 50 Fly, Free, Fly, Free, Back, Free, Back, Free @ :15 rest

    4 x 100 Free @ :15 rest

    8 x 50 (25 Fly/25 Free) @ :15 rest
    --odds 1st half FAST, 2nd half easy
    --evens 1st half easy, 2nd half FAST

    100 EZ and out in 40 minutes
    ----------------
    2100 LCMeters
  7. Thursday June 16 - Tues June 21, 2011

    by , June 23rd, 2011 at 04:33 PM (Canuck Countdown)
    Tuesday June 21
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    400 swim
    400 kick
    400 pull
    8 x 50 as 25 free drill / 25 swim @1:10
    40 x 25 pull @ :30 (10 paddle on left hand only, 10 paddle on right hand only, 20 paddles on both hands)

    Main Set
    Continuous
    3 x 25 fly/25 back @ :50
    2 x 50 fly/25 back @ 1:15
    100 IM @ 1:40
    3 x 25 back/25 breast @ :50
    2 x 50 back/25 breast @ 1:15
    100 IM @ 1:40
    3 x 25 breast/25 free @ :50
    2 x 50 breast/25 free @ 1:15
    100 IM @ 1:40

    350 Kick with fins

    Total Distance = 4150 meters

    Sunday June 19
    Kinsmen Aquatic Centre
    Competition Pool (LCM)

    800 warmup
    12 x 100 pull with paddles as 25 stroke (alt fly, free, breast) / 75 free
    16 x 50 (even 50s: underwater SDK to 15 meters + 35 meters FAST; odd 50s: build) @ 1:10
    6 x 200 as 100 swim / 100 kick @ 3:30
    200 cool down

    Total Distance = 4200 meters

    Saturday June 18
    I swam in a summer club meet at Millenium Place, Sherwood Park. Out of approximately 200 swimmers aged 5 and up, only 2 of us were over 20 years of age! I missed my 100 back because the night before was a late one (I was at my wife's staff party), but that also means that I missed the chaos of the early morning warmup. Instead, I got the pool to myself while everyone else took a lunch break. I did a 600 meter warmup, then swam 50 SCM back (32.69), 100 SCM breast (1:17.90), and 50 free (26.69).

    Thursday June 16
    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    I only swam 2000 meters. Don't remember what I did.

    Updated July 20th, 2011 at 01:32 PM by lewba

    Categories
    Uncategorized
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/11

    by , June 23rd, 2011 at 03:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    4 X 100 1:45

    1 X 200 kick followed by easy 100 swim

    4 X {3 X 100 Rounds 1&3 stroke on 2:15, 2&4 free on 1:45
    #1 swim is moderate
    #2 is a build
    #3 is Fast
    Break between rounds

    3 X 50 1:20
    1 X 100 kick 3:00
    50's: #1 is moderate, 2 is 25 sprint/25 easy, 3 is fast
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  9. Finally! June 21

    by , June 23rd, 2011 at 02:40 PM (The FAF AFAP Digest)
    Have had very little internet access. Very little swimming either for that matter. Here's the "workouts" or what I remember of them. My iphone (with note function) just died as I am typing ... will have to edit later. Forgive typos -- typing fast on ipad.

    Sunday:

    Ellipse, 30 minutes

    floor bench press, 50 x 4 x 10 (up 10 lbs)
    rear delt fly, 70 x 1 x 10, 85 x 3 x 8
    back extension machine, 175 x 3 x 15

    Ellipse, 30 minutes

    captains chair straight leg raise, 3 x 15
    goblet squat, 65 x 3 x 10
    tricep extension, 65 x 3 x 8
    something else

    Ellipse, 15 minutes


    Monday:

    4-5 miles of walking in Malta


    Tuesday:

    4-5 miles of walking in Palermo

    30 minutes weights (can't remember)

    20 minutes Ellipse


    Wednesday:

    Maybe 2 miles of walking in Rome. Had tours there to jump lines at the Colliseum and Vatican.

    Swim at Night, 2000 meters

    In a 12.5 meter pool. I could barely do anything other than streamline in a pool so small. I chopped it up into groups of 20 laps. Almost felt tapered, though perhaps anyone would in this pool.


    Thursday:

    Hiked/walked maybe 4 miles, 2 miles at Mt. Vesuvius.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    Commentary:

    Having a fabulous time! Of course, this is not so surprising since I love to travel so much.

    Started out in the island of Malta, which is almost a giant sandcastle with all the limestone buildings. Malta is the site of the movies The Count of Monte Cristo, Troy, and Gladiator and you can definitely tell! We began with a tour of a fishing village and a boat ride in the Blue Grotto -- spectacular (and the site of the scene in the TCOMC when he discovers the treasure). After sending the kids back, we walked about in the capitol of Malta, Valletta. I can't resist a medieval fortressed city, though the styles of architicture are myriad with all the foreign invasions. We had a lovely late lunch in a typical European cafe in a picturesque setting sampling the local Maltese wine.

    The next day we journeyed to Palermo, Sicily. Mr. Fort and I walked at warp speed touring all the city's sights and the 25,000 churches in Norman, Renaissance, Baroque and Neoclassical styles. Palermo is essentially akin to an Italian Manhattan except with narrower sidewalks and older buildings. Stoplights are few and purely for decoration. Mr. Fort and his running buddy almost got killed trying to run in this city.

    We were in Rome yesterday. Love Rome, and have been there twice before. However, I think I will forevermore avoid it in the summer. I was really really looking forward to the Vatican Museum and Sistene Chapel (which I hadn't seen since it was renovated). But it was the most crowded and claustrophobic scene imaginable. Both wonderful and miserable. And I missed the Laocoon sculpture. (Nerdy art history freak here.) At the end of the day, I asked Lil Fort what she liked better -- the most famous church in the world (St. Peters) or the gelato. Her answer was predictable.

    Today, we were in Naples, but skipped the ancient city in favor of hiking up Mt. Vesuvius and touring Pompeii -- both were amazing! In between, we stopped at a vineyard about 1/3 way up Vesuvius for a wine tasting and a stupendous lunch. Very lovely, and we ordered a case of wine. We finished the day at a local Napoli pizzeria. This was my fav day so far. Even the two 10 year olds enjoyed the day!

    I may head to the gym for a short bit before it closes now. I haven't been able to peruse the blogs. Hope everyone's training is going fabulously! I am not looking forward to sucking my first 2 weeks back.

    Ohhh, I'm getting a seaweed exfoliation and massage tomorrow!

    Cheers everyone!

    Updated June 23rd, 2011 at 02:54 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  10. I have a new son!

    by , June 23rd, 2011 at 01:54 PM (Pete's swim blog)
    Yesterday was long but worth it. The birth mother went through 24 hours of labor before having to do a c-section delivery. Hard to complain about lack of sleep... she had it much worse. Baby is healthy and peacefully sleeping while I type.

    Adoption has been a much different experience than with my three biological children. For us (adoptive parents), there is the same excitement with the constant fear of something going wrong as with our biological children. But we also see the sorrow and loss from the family of the mother giving her child away. It is harder to watch than I would have thought despite all the councelling and advice we have received. Overall, I know this is a positive thing for all involved but the next few days will be hard on everyone.

    I did manage to work in enough sleep to get up and swim this morning. Here's what we did:

    200 Free
    100 Drill
    200 Free

    200 IM Drill
    200 Free
    4 x 50 Kick
    200 Free
    200 IM Drill

    200 Kick negative split
    200 Free negative split
    4 x 50 IM Order

    200 Kick negative split
    4 x 50 IM Order
    2 x 100 Free negative split

    200 Pull Breathe Right
    200 Pull Breathe Left
    100 Pull Breathe Right
    100 Pull Breath Left

    2 x 200 Pull alternate breath
    2 x 100 Free alternate breath negative split
    4 x 50 worst stroke

    6 x 50 Choice Drill

    5 x 200 Breast/Free/Breast/Free/Breast

    200 Cool down

    (5600m total)
    Categories
    Uncategorized
  11. Long Course... Seems Like It Gets Longer

    by , June 23rd, 2011 at 11:58 AM (Year Three: The Road Back)
    Arriving at the pool today, we were already switched over from scy to lcm! As a result, practice got started on time and was not interrupted because of lane lines. It was fabulous!

    At the start of practice, my coach moved me from the lane I routinely swim in (with the people who are much faster than me) to a lane with two guys that I didn't know. Turns out, they swim about the same speed as I do. It was a really good combo and we pushed each other well - at least I thought so.... Of course, it seemed like the longer the set went on and the more tired I became, the longer the 50 meters got. I could've sworn it was at least 65 meters across by the 4th round.

    Here's what we did:
    400 Warm-Up
    12 x 50 Free on 1:05, every 3rd fast
    1 x 300 Kick on 6:00
    4 sets:
    - 4 x 100 Free on 1:45
    - 2 x 50 Free on 1:30 (Faster than 50 split in 100s)
    200 Cool-Down
    Total Meters - 3500


    What made me the happiest at practice this morning was that I really pushed myself and did the entire practice as written - WITHOUT PUTTING ON FINS DURING THE FREE SET! In the other lane, I know I would have put on my fins when I got really, really tired. I was barely making the 100 interval by the end of the 4th round, but I pushed through it and finished! My right calf was threatening to cramp up, but I am feeling more and more confident in my abilities to do what's written and just push through. Of course that being said, I'm swapping tomorrow's breaststroke round for back. But... that's another issue entirely. Until then...



    Enjoy your swims today!
    Categories
    Swim Workouts
  12. Thursday, 6/23/11

    by , June 23rd, 2011 at 11:53 AM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm – up (800)
    400 Mixer, did free & back
    4 x 100/1:50 free, build

    Swim Set:
    6 x 100/1:45 ds 3 – 3
    - free, went 1:37-1:32-1:28 both times through
    6 x 25/45 FAST
    - did free, not sure of times on all but the ones I saw clock on were around 17
    4 x 100/1:40 ds
    - free, went 1:35-1:32-1:30-1:25
    4 x 25/50 FAST
    - fly, was around 19-20

    Kick Set
    1 x 600 continuous!
    - with fins, did 300 flutter on belly w/board (5 min)/300 flutter on back (5 min)

    Warm down 50 easy

    Total: 2700 meters
    Categories
    Uncategorized
  13. Four New Jimmy'z Jammerz and CremePuff's Debut

    by , June 23rd, 2011 at 10:01 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Jimmy'z Jammerz is proud to announce potential advertising interest from the following Fortune 500 Companies, each of which might well, one can imagine, be hoping to capture the coveted 55-59 male demographic:


    • Burger King
    • Avis Rental Cars
    • Kimberly-Clark
    • Eli Lilly


    Please add these suit cut-outs to your burgeoning collection.


    It really
    does take two hands to handle a Whopper!




    You'll try harder when you're No. 2, too!
    Or in my case, No. 3, but who's counting? (Evidently not USMS, at least not in the 55-59 men's SCY 1000 freestyle!)



    Don't let a colostomy or incontinence keep you from competing!

    As this handsome line of Jimmy'z Senescent Swimmyz shows, swim diapers aren't just for the wee ones anymore!





    Now you can be ready whenever the mood strikes (though hopefully
    not while wearing this handsome skin-tight Jimmyz Jammer in public!)



    SPECIAL BONUS COLLECTIBLE HIS-AND-HERS SUIT BUNDLE
    :


    Hey! What just struck me? Oh, yes! The mood!
    Categories
    Uncategorized
  14. Distance workout

    by , June 23rd, 2011 at 07:45 AM (Mixing it up this year)
    This is the first time in a long time that I have been able to do a distance workout. It was not as fast as I would have liked but I have a few weeks still.

    The elbow was ok thru all of this, only twinges here and there that I could adjust and push thru.

    400 Free
    300 Free w/bouy
    200 Free kick
    100 Free
    15x100@1:45 Free w/paddles & bouy held 1:35's would like to get back down to 1:30's but 1:35 was a good first time back
    200 Free kick w/snorkle
    300 Free kick w/fins
    200 Free w/fins easy

    Total 3200 meters
    Categories
    Uncategorized
  15. Sarasota Y Sharks Masters 5:30 AM Workout -06/23/11

    by , June 22nd, 2011 at 04:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 400 7:00 6:40
    4 X 100 2:00 1:40
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick-last 25 fast- 2:30
    1 X 100 easy swim

    2 X 400 free 6:15
    2 X 300 4:45
    2 X 200 3:10
    2 x 100 1:30

    OR

    1 X 300 IM 5:30
    1 X 200 IM 3:40
    1 X 100 IM 2:00
    Three rounds

    WARM DOWN: 4 X 50 easy 1:00

    4400/4200M
    Categories
    Swim Workouts
  16. Wednesday, 6/22/11

    by , June 22nd, 2011 at 04:09 PM (A comfort swimmer's guide to easy swimming)
    SCM

    Warm up (1000)
    1000 continuous swim - freestyle - no equipment
    - was around 16 min on this, neg split it

    Pull Set (400)
    4 x 100 (25 back/50 scull/25 free)/10sr

    Back (800)
    16 x 50/1:00
    Strong Tempo
    - was around 46-48 on all

    Kicks: Fly (dolphin) (350)
    2 x 25 DEEP Underwater
    50 w/Bd - face in H2O
    50 on back
    50 Right side
    50 Left side
    2 x 25's/5 sr - 10 Wall Kick - 10sr
    2 x 25 Fly Swim/40

    Warm down
    100 easy

    Total: 2650 meters
    Categories
    Uncategorized
  17. Confusion... Then Sprints

    by , June 22nd, 2011 at 12:15 PM (Year Three: The Road Back)
    We got off to late start because of changing from scy to lcm again. At least we did the lanes at the beginning of practice instead of in the middle of a set. Still, it's pretty annoying to have to change these. There has been no time allotted for the change and many of our swimmers are getting short-changed on their workouts. A nice solution needs to be found during the summer session of school. They keep switching it back (apparently) so the kids during the school day can play water basketball - at least that's what I've heard. Oh well, I got in an extra 100m or so from in changing lines..... Here's what we did:



    300 Warm-Up
    8 x 50 Kick on 1:10

    2 x 100 Drill/Swim/Drill/Swim by 25 on 2:00

    12 x 25 on :40 Odd: Sprint (2 fly, 2 back, 2 free); Even: EZ Free
    7 times:
    - 1 x 50 Free ALL OUT (held :38-:40) on 1:00

    - 1 x 50 Free Recovery (added meters as follows: 1-2 50; 3-4 25) on 2:00

    1 x 200 Kick on 4:00

    1 x 200 Free w/ fins on 4:00

    200 Cool-Down
    Total Meters - 2275

    I'm never quite sure during sprint practices early into my year's lcm whether my sprint times are where they should be or not. But... being that my sprinting has been pretty terrible lately - and I had been getting :35-:36s scy, I'm taking :38-:40s lcm right now. Hopefully, I'll be able to find my sprinting gear before the All American on July 2nd. I signed up for the 50 Fly, 50 Back (ugh!), 50 Free, and 100 Free. Last year, I did the 200 Free, which is the first event, and completely blew up during the race. Needless to say, it shouldn't be hard to top my LCM times from last year in the 50 and 100 Free. I guess time will tell...

    Enjoy your afternoons!
    Categories
    Swim Workouts
  18. Long night... Should be a good day

    by , June 22nd, 2011 at 09:39 AM (Pete's swim blog)
    The mother of the child we are adopting went into labor early this morning. Someone today I should be a dad...again. This is our first adoption. Its been an interesting process so far. Hopefully all will continue to go welll.

    Managed to sneak out for a swim this morning:

    LCM

    400 free
    300 kick
    200 pull
    100 drill

    3x50 fly
    100 free
    3x50 back
    200 free
    3x 50 breast
    300 free
    3x50 free
    400 free

    3x100 kick
    300 free down/fly back
    3x100 pull
    3x100 kick
    300 back
    3x100 pull
    3x100 kick
    300 breast
    3x100 pull

    200 cool down

    (5500m total)
    Categories
    Swim Workouts
  19. June 22, 2011

    by , June 22nd, 2011 at 08:14 AM (Trying to Train Smarter, Not Just Harder)
    My arms were tired this morning from all of yesterdays butterfly - now I know - I need to work on the old triceps to get better at fly. As well as everything else.
    500 back/free
    500 pull
    500 kick
    6 x 150 - I intended to do the IM set but after the first one, I realized, oh no! I needed fins! so I moved to the freestyle lane, where I still worked hard, but I could at least finish the laps!
    Not sure what the interval was, but it was plenty easy, I was catching the girl in front of me & still got about 20+ sec rest on each.
    100 easy
    800 free speed play by 100's - this was interesting because I swam behind Lydia - and couldn't figure out how to pass her - even though I should've passed her at the 200-250 mark - had to do a lot of open turns and breast stroke to keep from swimming up her behind.
    600 pull
    100 easy
    This is where I should have stayed an extra 20 minutes, but my arms were so tired, when he called 8 x 100 kick, I just thought, well, maybe another day!

    Total: 4000 LCM
    Categories
    Uncategorized
  20. Just trying to stay in the water

    by , June 22nd, 2011 at 07:35 AM (Mixing it up this year)
    My massage is scheduled for FRIDAY!!!! Till then I will just hang on thru the workouts.

    Elbow is still hurting but my back pain has subsided some the last few days. I think the elbow issue is actually a neck and back muscle issue that is just radiating down. I wish I could afford a daily massage. A dream...


    500 Free
    500 Free alt 50 kick/50 swim w/snorkle
    10x100@:10R Free w/fins odds rotational kicking evens hip catchup drill
    5x100@:05R Free w/bouy
    500 Free light on the arms and 6 beat kick the kick felt good and strong

    Total 3000 meters

    Maybe my kick work is starting to pay off now.
    Categories
    Uncategorized