View RSS Feed

All Blog Entries

  1. Wednesday, 5/25/11

    by , May 25th, 2011 at 04:46 PM (A comfort swimmer's guide to easy swimming)
    SCY


    Warm up
    300 Back and Free
    200 IM Kick
    3 x 50/1:00 free desc
    8 x 25/30 Strong
    - fly-free-back-free x2

    Main Set:
    8 x 75/1:30free Strong Efforts
    25 breathe every 2 – 25 breathe every 3 – 25 breathe every 5
    - averaged 1:00 on these

    16 x 25/40 FAST – with Fins
    Odds – Dolphin Kick Under Water on side
    Evens – Swims – Choice of stroke

    With Fins: Back and Fly/Free (600)
    Back Swim with Fins
    6 x 50/1:00 strong - 12.5y under water

    Fly/Free with Fins
    6 x 50/1:00 strong - 12.5y under water
    - Average 35 on all 12

    Finish Drills Set (400)
    16 x 25/40
    Free – High Hand Swims – Fast – With Fins or No Breath
    Back – Fast with strong kickouts
    Fly – Fast with Strong kickouts and Breath control

    Cool down
    100 easy
    Total: 2950 yards

    Updated May 25th, 2011 at 06:13 PM by poolraat

    Categories
    Uncategorized
  2. The Four Whatevers Workout

    by , May 25th, 2011 at 12:57 PM (Year Three: The Road Back)
    I got this workout from Kris Houchens's "Opportunities for Greatness" section. Kris, however, attributes the workout to Whitney Hedgepeth of Texas Masters. Regardless of who wrote the workout, it was BLAST! The idea behind the "Four Whatevers" workout is that the coach sets the interval, but the swimmer sets the distance. I will say that I probably didn't push quite as hard as I could have, but was sort of treating today as a bit of a recovery day after yesterday's fly/back extravaganza. My shoulders were aching - either from weights or backstroke - so I wanted a workout that concentrated on freestyle. For whatever reason, my shoulder smarts during backstroke, but is fine during free. Go figure.... Anyway, here's what I did today:

    400 Warm-Up
    1 x 200 Kick on 4:00
    4 x ??? Free on 2:00 (did 100s - probably could have pushed 125s, but wasn't feeling it in my legs)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:45 (did 100s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:30 (did 75s - was needing the extra rest )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on 1:00 (did 50s)
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    4 x ??? Free on :45 (did 50s - made them all )
    1 x 300 as 100 Kick/100 Pull/100 Swim on 6:00
    200 Kick Cool-Down
    Total Yards (for me) - 3800

    I'm sure there are much faster people than I who could really add up the yardage on this workout, but it was a blast and one that will definitely go in my "Save" pile.

    My husband gets back home tonight - barring any storm-related flight delays - so I should be back with my teammates for tomorrow's early am practice again. Of course, since ISF hasn't posted any workouts, I'm not quite sure what we'll be doing. I may just bring this one along again and see if I can talk them into doing it with me. Maybe then I'll push for those 125s on the 2:00.

    Finally a rest day for me from the NFL trainings. My legs are absolutely beat and I probably just need to take a few days off of everything to recover. Of course, then my FLOG (which is still not happy) will be even angrier. How sad is it that when planning my swimming over the holiday weekend, one of the factors I consider is my FLOG being angry?! Crazy!

    Oh well, enjoy your swims today and if you find yourself under the impending storm gun like we are here in Indiana, be safe!

    Happy swims!
    Categories
    Swim Workouts
  3. Wednesday Workout

    by , May 25th, 2011 at 08:45 AM (Pete's swim blog)
    SCY

    450 Warm up

    5 x 100 - 1:30 IM/Free/IM/Free/IM
    16 x 25 - :30 half under water

    5 Times through
    * 4 x 50 - :50 IM Order (Swim/Kick/Swim/Kick/Swim)
    * 2 x 200 Pull - 2:20
    We pushed to make the splits but rested about 1:00 after the 2x200 and let the clock run to the top after the 4 x 50s. I used fins instead of pull.

    4 x 100 - 1:45 Kick
    1:00 Rest
    100 Kick Times (Br - 1:32)

    100 Cool Down

    (4950 Total)
    Categories
    Swim Workouts
  4. Fairly strong today

    by , May 25th, 2011 at 07:38 AM (Mixing it up this year)
    Most of my normal shoulder and elbow issues seem to be resolving themselves at the moment. Hopefully the stroke changes are the reason for the improvement.

    5x200@4:00 Free
    200 Free kick w/board hard time getting moving
    5x200@4:00 Fly w/fins as 50 rt arm/50 lt arm/50 kick/50 swim not to fast today
    200 Free kick w/snorkle legs really burning on this one
    5x100@1:45 Free w/paddles & bouy
    100 Free EASY w/minimum 4 beat kick

    Total 3000 meters
    Categories
    Uncategorized
  5. Tuesday, May 24

    by , May 24th, 2011 at 10:22 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    flutter kicks on bosu, 3 x 50
    HS iso lateral hi row, 120 x 1 x 15, 130 x 2 x 10, 140 x 2 x 10
    alternating lunges w/bar, 2 x 15
    leg press, 310 x 2 x 15
    rear delt fly, 70 x 2 x 10
    lower back machine, 130 2 x 10


    Swim/SCY/Solo:

    Warm up:

    650 various

    Main Sets:

    16 x 50 drill @ 15 RI
    4 each stroke, IM order

    25s no fins no interval:

    8 x 25
    odds = back shooter
    evens = breast kick (take that Jim Rude!)

    8 x 25
    odds = free w/closed fist & overkick
    evens = breast kick

    8 x 25
    odds = glide drill
    evens = breast kick

    4 x 150 w/paddles
    50 free + 50 back kick + 50 scull

    Total: 2650

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

    Commentary:

    The insides of my elbows are sore from the pull ups yesterday. A new sore spot for me! Is this typical?

    After weights today, I just did a short recovery/technique swim. Was going to go to yoga, but somehow I feel I need to be in the water more for LC.

    Really liked Chris Stevenson's main set from today. I may rip of and adapt that for later this week.

    Results from Canadian Nationals:

    http://www.camonatation.org/resultat...index_us.html#

    Updated May 26th, 2011 at 04:11 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/25/11

    by , May 24th, 2011 at 03:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00 1:45
    1 X 200 3:30 3:30
    4 X 50 1:00 :50
    Two times. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    6 X 50 kick 1:15
    50's: 25 fast/25 easy

    1 X 100 free 2:00
    1 X 100 IM 2:00
    8 X 50-2 of each- 1:15
    Two times. Short break between rounds.

    1 X 300 free 5:15
    2 X 50 fast 1:15
    1 X 200 free 3:30
    2 X 50 fast 1:15
    1 X 100 free 1:45
    2 X 50 fast 1:15
    50's are choice

    WARM DOWN: 4 X 50 easy 1:00

    4200M
    Categories
    Swim Workouts
  7. Tuesday, 5/24/11

    by , May 24th, 2011 at 12:44 PM (A comfort swimmer's guide to easy swimming)
    SCY
    Coach sent me a workout this morning but I somehow managed to print yesterday's workout again and didn't notice until I got to the pool. Couldn't remember what the workout was supposed to be so I improvised. It wasn't very creative.

    Warm up
    300 swim free & back
    6 x 100/2:15 kick - 1-3 flutter w/board and snorkel, 4-6 flutter on back
    8 x 25/30 free - fast with snorkel focusing on hand entry and catch

    Main Set
    10 x 100/2:00 odds free, evens back focus on catch and stroke count
    - Times for free were around 1:20, for back around 1:30
    10 x 50/1:00 same as above
    - Times for free were around :40, for back around :45

    10 x 25/30 same as above
    - didn't get times

    Cool down
    100 easy

    Total: 2950 yards
    Categories
    Uncategorized
  8. A Fly/Back Combo Day

    by , May 24th, 2011 at 12:18 PM (Year Three: The Road Back)
    Today, like yesterday, I was on my own for swimming. Since I'm technically still part of ISF for the next week, I was wanting to use their posted workout - but none had been posted. So, I went to this site and pulled up one of Kris Houchen's "Opportunities for Greatness" workouts - the one for Wednesday, May 25 (I know... I jumped the gun) and it darn-near killed me. Sadly, the fact that I wore my fins for the stroke part (and changed some stroke to kick) didn't make it any easier.

    Here's what I did:
    400 Warm-Up
    4 sets (did rounds as fly, back, fly, back w/ fins):
    - 1 x 100 Drill/Swim Stroke by 50 on 1:45
    - 3 x 50 Kick on 1:00
    - 4 x 25 Stroke Fast on :30
    - 3 x 25 Pull (since I was wearing fins, I just dragged my feet) on :30
    - 1 x 75 Stroke on 2:00
    3 x 300 Pull on 5:00, 1>3
    400 Cool-Down
    Total Yards - 3700

    I realize that I changed a bunch of this workout - from wearing fins to replacing a stroke set w/ kicking - but I was still proud of myself for actually finishing the stroke portion (especially the fly) because I was dog-tired. I don't think my legs have recovered from the 2 elliptical sessions over the weekend and the NFL workout that I did last night, which focused (of course) on legs. Huh... I am almost 2/3 of the way through the NFL Challenge however. I am scheduled to finish the challenge two weeks before my main long course meet the very beginning of July. We'll see if this extra training pays off in faster swim times. Here's keeping my fingers crossed....

    One more day of on-my-own swimming before I rejoin my lane mates. I'm planning on another Houchens' extravaganza for tomorrow. What is it about coaches - that which doesn't kill you, makes you stronger? We'll see just which one wins out....

    Enjoy your swims today!
    Categories
    Swim Workouts
  9. Tuesday, May 24, 2011 5:00am

    by , May 24th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    300 Free
    300 Free Pull
    400 IM Drill
    200 Free

    Main: The other 3 in the lane did all Free, I did IM.
    1 x 500 IM :30 rest (~6:10)
    1 x 400 IM :30 rest (~4:50-55)
    2 x 300 IM :30 rest
    3 x 200 IM** :20 rest (**did Fly/Back/Free/Free)

    ------------------
    3300 Yards

    This felt really good today, and it was nice to switch up a little and not do another freestyle workout.
    1 1/2 weeks till my next LCM meet. Yippie!!
  10. 100th Blog Entry!

    by , May 24th, 2011 at 09:53 AM (Pete's swim blog)


    Another good day! Speed is coming back slowly. Had a good set of 75s at the end of practice but in fairness, I was drafting off of Dave.

    For the 100th post, I've created and avatar. Hopefully I can figure out how to get it loaded.

    Here's the workout for today:

    450 Warm up

    16 x 50 - :50
    1-4: Fr/Fr/Fr/Kick
    5-8: Stroke/Fr/Fr/Kick
    9-12: Stroke/Stroke/Fr/Kick
    13-16: Stroke/Stroke/Stroke/Kick
    50 Easy
    I did breast stroke for the stroke.

    4 Times through
    Pick any 4 of the following for the 100s: IM/Breast/Fly/Free/Free
    Swim in any order.
    * 100 Choice 1 - 1:30
    * 100 Choice 2 - 1:25
    * 100 Choice 3 - 1:20
    * 100 Choice 4 - 1:15
    * 1:00 Rest
    100 Easy
    Started out Br/IM/Free/Free. Didn't make that so I dropped back to IM/Free/Free/Free and made the remaining 3 iterations.

    7 Times through
    * 75 Hard Pull - :50
    * 25 Easy Pull - :40
    * 75 Hard Kick - 1:05
    * 25 Easy Kick - :45
    Dave threw on fins after the second time through on the kick so I followed suit.

    100 Cool down

    (4500 total)
    Categories
    Swim Workouts
  11. Short workout today

    by , May 24th, 2011 at 07:21 AM (Mixing it up this year)
    Running late for practice and with the kicking with no fins that takes time for a non kicker like me.

    There is so much I want to work on after swimfest where to start.

    10x100@2:00 Free concentrate on getting a good catch and keeping a minimum 4 beat kick
    200 Free kick w/board
    100 Back pay attention to the pull
    200 Back kick streamline
    100 Back pay attention to the pull
    200 Free kick w/snorkle really push this one
    100 Free w/fulcrum just to try it out
    100 Free easy w/minimum 4 beat kick

    Total 2000 meters
    Categories
    Uncategorized
  12. Monday, May 23, 2011 6:45pm (double)

    by , May 24th, 2011 at 12:03 AM (Fast Food Makes for Fast Swimming!)
    Went to swim this morning but felt like crud. I'd been moving bags of concrete, mixing, pouring, etc. all weekend long and was a little sore.
    Only did 2200 Yards, but better than nothing.

    Evening swim:

    Warmup
    200 Free
    200 Back Kick/Swim by 25s
    200 Free Pull
    200 IM Drill

    Main Set:

    3 rounds of: (intervals by round)
    1 x 50 Free @ :50 / :45 / :35
    1 x 75 Free @ 1:10 / 1:00 / :50
    1 x 100 Free @ 1:30 / 1:15 / 1:05
    1 x 125 Free @ 1:50 / 1:30 / 1:20
    1 x 150 Free @ 2:10 / 1:45 / 1:35
    rested until the next "top" on the clock between rounds

    Round 1: was just easy free swim
    Round 2: was increased speed, but still somewhat easy.
    Round 3: I did this with my Zoomers and Paddles, and holy it was tough!!
    (Round 3's times were: :28/:45/1:02/1:19/1:39)
    Got really tough by the end and I fell apart in the 150.

    200 EZ Swim

    5 x 100 Free Pull @ 1:30 breathing pattern 2-3-2-3 which I had to think about since I normally only breathe to the right. Made me work on my body roll to the other side.

    100 EZ
    --------------------
    3100 Yards + 2200 Yards from the A.M. = 5300 Yards for the day!
  13. Carbs = Fuel = Better Workouts!

    by , May 23rd, 2011 at 07:12 PM (Trying to Train Smarter, Not Just Harder)
    So, I had this craazy idea - lets lose some weight before the LCM season really gets under"weigh" - I figure, if I take off 10 pounds, that's 10lbs less to pull through the water, right? So since last Friday, I have had zero carbohydrates - we're trying the Dukin Diet - and boy o boy, did I pay for it today!! I should've realized I was in trouble on Saturday when I had some trouble on the Goal sets - it really hit me this morning - I was feeling like I had lactic acid on the warm-up! You would think that an amazingly intelligent person such as myself would've realized this would negatively impact my swimming workouts!! (Didn't seem to affect my tennis too much tho) So today I was slow getting in - and lost the first 100 of warm-up:


    500 back/free
    4 x 100 back/free on 1:40
    600 pull
    4 x 100 pull on 1:30
    12 x 50 on :50, descend 1-3
    100 easy
    600 kick speed play by 50's
    4 x 100 kick on 2:15
    100 easy


    Total: 3700LCM

    On the other hand, I did lose about 3 pounds over the weekend - so I only have 7 more to go. I get to add carbs back in my diet tomorrow at dinner time (I can hardly wait!!), and then the plan is to go every other day carb free until I meet my goal weight. I do believe I will choose to eat carbs on the days before I have tuff workouts!! (Sun, T, Th & some F). Before you know it, I will be a very sexy grandma!! Well, at least a thinner one!! (Here's where, if I were brave, I would post pics of myself in a Speedo - like a before & after - but I am not brave -- sorry boys!)
    Categories
    Uncategorized
  14. Monday, May 23

    by , May 23rd, 2011 at 05:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    650 various

    Transition:

    8 x 50 @ 1:00
    odds = swim
    evens = kick

    8 x 50 @ 1:15
    odds = IM order drills
    evens = 25 shooter + 25 EZ

    6 x burst 25s @ 1:00

    25 EZ

    Main Sets:

    4 x through, 50s @ 1:30

    50 @ 60%
    50 @ 70%
    50 @ 80%
    50 @ 90%
    100 EZ

    3 sets backstroke with only 3 SDK per length
    1 set free with paddles
    -- Wanted to try to increase speed without spinning and focus on a strong stroke. Was naturally slower than usual without the SDKs.

    50 EZ

    5 x 100 kick @ 1:45
    1st = fast first 25
    2nd = fast second 25
    3rd = fast third 25
    4th = fast fourth 25
    5th = easy

    5 x 50 kick w/fins @ 1:00
    25 fast dolphin kick + 25 easy

    125 EZ

    Total: 3700


    Drylands:

    -- Just did some stuff at home with Lil Fort hanging about.

    pull up pyramids, 1-2-3-4-3-2-1 & 1-2-3-2-1
    (I just suck at these)
    knee tuck jumps, 2 x 10
    altitude drops, 2 x 10
    power wheel roll outs, 2 x 15
    TRX sprinter starts, 20
    TRX knee ins, 15
    overhead med balls slams, 2 x 10

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

    Commentary:

    None really. Though I am glad to have now gotten some speed work in my last 3 practices.

    Study on drylands with Jazzy commentary:

    http://www.teamunify.com/cseksc/__do...TED-%20AND.pdf.

    Jimby needs to read this one, I think. One of the most interesting things about this study is the graph for sprint performance in the dryland group. There is no change in speed at 6 weeks, and then a huge drop at 12 weeks. By contrast, the resist/assist group has a gradual increase in speed. Different mechanisms? It's a shame they didn't measure hypertrophy, because that's what I would suspect in the dryland group. Every study on strength training that does include hypertrophy has some delay until anything shows up. This makes intuitive sense: muscle building is a costly physical process, and it happens slowly.

    On Salo's "butt dives":

    http://ht.ly/50ELe

    Updated May 23rd, 2011 at 10:37 PM by The Fortress

    Tags: informative
    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout -05/24/11

    by , May 23rd, 2011 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 2:45
    3 X 100 1:45
    2 X 200 3:30
    Two times.

    1 X 200 kick 5:00
    4 X 100 kick 2:30
    100's: last 25 fast

    3 X 100 free 1:45 1:40 1:35
    1 X 100 free-fast- 2:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Fast 100 all on 2:00

    4 X 250 IM 4:45
    Rotate 100's thru in IM order

    WARM DOWN: 4 X 50 easy 1:00

    5000M

    Updated May 24th, 2011 at 03:47 PM by RickMile

    Categories
    Swim Workouts
  16. On My Own Today

    by , May 23rd, 2011 at 12:29 PM (Year Three: The Road Back)
    Well, it had to happen... my FLOG is mad at me again. That's what happens when I take Saturday off. Of course, my kids are obviously more important than pool time and it wasn't like I sat around like a slug. In fact, I had so much fun doing 60 minutes on the elliptical on Saturday that I did it on Sunday too! What was I thinking?! My legs were definitely saying words this morning when I finally made it to the pool.

    I am swimming on my own for the next few days because my husband (who usually makes sure the girls get up for school when their alarm clocks go off) is out of town. So, I am going to be at the house during normal swim team practice, get my girls on the bus, and then head to the Y. The nice thing is that I have just enough time to get the full workout in before heading to work (which is less than 5 minutes away from the Y).

    Here's what I did today:
    400 Warm-Up
    2 sets:
    - 4 x 50 Drill/Swim on 1:00
    - 1 x 200 Fast Free on 4:00 (did I mention the words from my legs? Managed to go 2:45, 2:49)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 sets:
    - 4 x 25 Stroke on :30 (1st round-fly, 2nd-back)
    - 1 x 100 Stroke on 2:00 (50 fly/50 back)
    1 x 200 Kick Moderate on 4:00
    4 x 50 Kick Fast on 1:00
    2 x 400 Pull on 7:00
    400 Cool-Down
    Total Yards - 3600

    All in all, a pretty good workout. I made all of the intervals with ease. I did, however, wear fins for the stroke portion. My legs just weren't up to no-fin fly this morning.

    I typically do my NFL Challenge workouts right after work before the girls get home. Today, however, my youngest has asked me to wait until I get home so she can do it with me. Should be fun.

    Enjoy your swims today - and the beautiful sunshine while it lasts....
    Categories
    Swim Workouts
  17. Monday, 5/23/11

    by , May 23rd, 2011 at 11:43 AM (A comfort swimmer's guide to easy swimming)
    SCY - had to swim inside again this morning because it was raining.

    Warm up
    300 swim
    - free and back
    300 K/D/S by 25's
    - did IM order
    200 Pull - Free

    Kick
    400 w/ Fins/8:00 - every 4th 25 fast flutter
    - w/board, went 5:50
    4 x 100/2:00 w/o Fins - last 25 of each 100 AFAP - dolphin
    - on back, flutter 75/dolphin 25, ave 1:52

    Main Set
    6 x 50/1:00 Odds Pace; Even: DPS
    - odds went 35-36 @ 16 SPL, evens went 40 @ 14 SPL

    50 (25 fast fly or back - 25 ez free)/1:30
    - did fly/free, went 40
    100 (25 fast fly or back - 25 ez free)/3:00
    - did fly/free, went 1:22
    150 (25 fast fly or back - 25 ez free)/4:30
    - did back/free, went 2:10
    200 (25 fast fly or back - 25 ez free)/6:00
    - did back/free, went 3:00

    Recovery Set
    4 x 50 drill - build - drill - pace

    Warm down
    200 easy

    Total: 2800 yards
    Categories
    Uncategorized
  18. Canada Nats Report

    by , May 23rd, 2011 at 10:25 AM (The Labours of SwimStud)
    Well...Montreal was fun...there were some gorgeous women up there...well worth the trip IMHO. Lot of fun being back with the Maine crew...I think we got a 2nd place Relay too!

    Swim wise it was OK for me. I was around my nats times from last year but some slower than the Harvard meet. So I did progress over the year and prove I need to do more than cut out weights and running 5 days before the meet to taper.

    ____ SCM Actuals __ SCY Converts____
    100 Fly 1:25.93 ~ 1:17.63 I think a PB yay me.
    100 Br 1:22.39 ~ 1:13.33 :02 (2 sec) off best
    100 Fr 1:07.71 ~ 1:00.39 :01 (1 sec) off PB
    50 Br :36.34 ~ :32.34 .3 off PB
    100 IM 1:20.86 ~1:11.83 a non B70 PB
    Was proud of my IM split :39.39 / 41.47

    Long but pleasant drive home....

    Updated May 23rd, 2011 at 11:16 AM by SwimStud

    Categories
    Uncategorized
  19. Feeling better after some rest

    by , May 23rd, 2011 at 09:00 AM (Pete's swim blog)
    Saturday was rough. After swimming I ended up center refereeing 2 soccer games. Then, it was off to watch my daughter's dance recital (which was very good). Got home about 9:30 with leg cramps sunburn and general pain all over. I slept a lot Sunday. Felt great this morning despite the early wake up to get to HSA on time (they start at 5:00 AM).

    LCM

    Warm-up
    300 Free
    200 Kick
    200 Pull
    300 Free Down/IM Order Back

    4 x 100 Kick
    4 x 100 Free down/Reverse IM order back

    400 Free - Negative split
    300 Free - Negative split
    200 Free - Negative split
    100 Free - Negative split

    4 x 100 Pull - Instead of pull, I'm using fins and working very hard at maintaining a 3/4 catch up stroke.
    8 x 50 IM order

    3 Times through
    * 200 IM
    * 50 Stroke Hard (Fl/Bk/Br)
    * 200 Free

    50 Easy Drill
    50 Hard Free
    50 Hard stroke

    200 Cool Down

    (5300m total)
    Categories
    Swim Workouts
  20. Learned so much at SwimFest now its time to apply it

    by , May 23rd, 2011 at 07:31 AM (Mixing it up this year)
    I have not gotten the full evaluation and recommendations for my velocity testing but I did work on the things we breifly went over. Like my lack of power in my kick, form was good just need to build it up. For my stroke I was missing a good part of the catch so I made the changes and wow what a difference. I haven't held times like those since 3 years ago.

    1000 Free as 200 s/p/s/k/s
    10x100@1:45 Free w/paddles & bouy concentrate on the start of the catch was holding 1:35-1:32's(later) with minimal effort
    10x50@1:30 Free kick was able to hold about 1:22's this is my area of focus for the next few weeks.
    300 Free w/snorkle concentrate on getting a good catch and maintaining a 4 beat kick minumum
    200 Free easy with a kick and still work the catch

    Total 3000 meters

    Did roughly 2 miles yesterday between all the bouy swimming and the mile across Lake Peachtree
    Categories
    Uncategorized