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  1. Back to the ocean!

    I had a calm swim this morning at Riverbank. It was a really misty morning, and the park seemed ghostly in the dark when I arrived. They have closed the track and football field that are right outside the pool for renovation, and so the walkers and joggers that usually work out there are gone—the park seems very empty in the mornings without them. The pool itself was very calm today—John and I had a lane to ourselves for about an hour of the two-hour workout—and the water was a pleasant temperature. Here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    10 x 50, odds = drill/swim, events = strong swim, 2 each stroke plus extra 2 free

    4 x 100 IM @ 2:15, desc.
    6 x 150 build/fast/easy, odds = FL/BK/BR, evens = BK/BR/FR
    [This was a continuation of the back/breast work I did yesterday. My breaststroke felt smoother than it has in a while on the fast 50s—hurray!]

    500 FR pull w/ paddles, desc. by 100s

    12 x 50 FR with tempo trainer, 2 each 6 different stroke rates, holding spl at 40
    [I started the tt at 1.06 seconds and descended by .03 seconds to .91. I noticed that at the faster stroke rates my freestyle wanted to become more of a catch-up stroke. Not sure why—that seems like a counterintuitive thing to happen when I'm turning over fast--but will play around with this more to try and figure out what's going on.]
    2 x 50 more, experimenting with .91 sr

    4 x 100 (50 swim/ 50 kick), swim = relaxed arms w/6-beat kick, kick = fast
    300 pull
    4 x 100 (50 swim/ 50 kick) backstroke easy
    100 warmdown + play

    After my swim I headed out to Brighton Beach for a quick dip in the ocean. It was my first time out since December. When I arrived today the sun was coming out, but there was still a low-lying mist hanging over the water and curling around the nearest jetties. It was beautiful and spooky. Some folks were getting in just as I arrived, and I undressed quickly and waded in. I was hesitant to go up past my thighs—it was pretty cold, and there were seagulls flying all around. The water was very flat and glassy, and I just stood there a bit watching the seagulls’ reflections on the water around me and appreciating being back at my wonderful urban beach. All the birds were making me feel uneasy, though, so I wandered back up to the beach hoping for some swim buddies—by this time the first wave of swimmers were receding into the mist. My friend Capri walked back out into the water with me and attempted to convince me the seagulls were harmless, but somehow her pep talk devolved into a graphic description of how one had killed and eaten a pigeon a few weeks ago. Umm, great.

    Finally I got my head wet and started swimming—not very far—and then floated around for a bit. It was peaceful and wonderful being out in the water again—I had really missed the beach. I got out before I got chilled, then visited with folks on the beach while I warmed up and drank hot tea. We had a nice turnout of about a dozen or so today—the water was up to 46, and several swimmers stayed for in a while. It’s great to be part of a group where so many folks have developed good cold-water tolerance. A few years ago I would have thought it was crazy to go in for even a short dip in waters that were in the 40s. Watching others swim at that temperature and thrive has made me think I can do it—I felt like a bit of a hothouse flower today for only staying in 15 minutes or so. And it will just get warmer from here on out. I’m glad the days will soon be here when I can get in longer swims outdoors.
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  2. Felt really slow for this recovery but what a surprise

    by , March 17th, 2012 at 05:10 PM (Mixing it up this year)
    The Y was nice and cool today. Felt really sluggish during my warmup. Once I started moving faster I was so surprised with how I did for how I was feeling.

    500 Free slow and sluggish
    500 Free kick w/zoomers every 3rd 25 moderate

    8x25@1:00 burst & cruise started to feel a little better here
    100 EZ

    16x25@:45 odds up tempo free held 17's evens EZ
    100 EZ

    4x(25 AFAP + 75 EZ) held 15's on the AFAP
    200 EZ w/snorkle
    100 EZ

    Total 2500 yards
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  3. Saturday, March 17, 2012 11:00am

    by , March 17th, 2012 at 04:06 PM (Fast Food Makes for Fast Swimming!)
    I knew this was going to be a fun one today. Saturdays there are 4 lap lanes, and we had 8 on deck at 11:00am. In addition the in the water walking lanes. Just a matter of time before circle swimming must be done...and why does my lane always seem to be the first one to get 3 people??
    I'm gonna have to drop a comment card for suggestion to at least get some of those signs that designate the lanes "slow, medium, fast, & James' lane".

    For some reason it's always one of those classified as "slow" that comes to my lane and said "can we circle swim?". Today I responded with "how fast are you going to be swimming?" They didn't expect an answer like that, but over time there frustrations build.



    Warmup:
    5 x 100 Free @ 1:30 (1:08s)
    6 x 50 Kick w/ board @ :55 (:42-:44s)
    200 Free Pull

    Main Set:

    2 Rounds of:
    • 1 x 200 IM Pretty Fast @ 3:00 (2:30/2:29)
    • 3 x 100 Free @ 1:20 (1:06s)
    • 4 x 50 Kick w/ board @ :55 (:42-:44s**)
    ** Is it bad when you're kicking faster than the lap swimmers your swimming with?

    8 x 75 Free Pull @ 1:00 (:49-:50s)

    -------------------------
    3000 Yards

    My times may have been a little faster than normal, and I was swimming out my frustration. Also no additional rest between any of this. Got done with this in a little over 45 minutes, and just got fed up with the pool situation, so I got out.
  4. Best work out this year

    by , March 17th, 2012 at 01:16 PM (Nobody Special)
    *Really seems like I'm close to getting back on track. Here is today's workout:

    4500 yds

    200 warm up

    4x500 free (1 m rest)

    5x100 kick (2 m int)

    10x50 back (1 m int)

    5x100 free (2 m int)

    10x50 back-to-breast (1:10 int)

    6x50 fly-to-easy (1:10 int)

    200 warm down
    Categories
    Swim Workouts
  5. 03.17.12 - Saturday workout

    by , March 17th, 2012 at 10:42 AM (Pete's swim blog)
    Swam w/ Dave and Mary. Pool temp 82. LCM setup at Huntsville Nat. I didn't time anything today. Just went with the flow. Swam behind Dave for the most part and just tried to keep up.

    LCM

    600 IM Warm up (took it easy)

    100 Kick w fins / 200 Free
    100 Kick w fins / 200 IM
    100 Kick (br - no fins)

    3 x 200 - IM Order Stroke down/ free back

    100 Kick w/ fins / 4 x 50 IM Order
    100 Kick w/ fins / 4 x 50 Free
    100 Kick w/ fins

    6 x 100 - Odds IM Order, Evens Free

    200 Pull / 4 x 50 Free
    200 Pull / 6 x 50 Free
    200 Pull / 8 x 50 Free

    400 Easy IM Cool down

    (5100M Total)
    Categories
    Swim Workouts
  6. TGIF 03/16/12

    by , March 16th, 2012 at 09:46 PM (Workout Swimmer)
    My whole body hurts! Been lucky to swim outside at lunch for the last three days. Got crazy, and did an Alice in Wonderland theme cake for church last night - spent all of Wed & Thurs working on it - sitting hunched over a table for hours on end is harder than it looks! Got a little bit of sun today too!
    Workout today:
    12 x 50, 2 swim, 1 kick on 1:15/1:30
    8 x 125, first 4 50 k, 75 swim; second 4 IM, rotating the 50 stroke IM order on 2:30 & 2:05
    4 x 175 P on 2:30
    100 EZ
    300 breast/free
    500 P no paddles
    100 easy
    5 x 100 P w/paddles on 1:20
    200 easy

    Total: 4300 SCY

    Tried to pin my cake pics here - looks like they're attachments
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  7. Friday 3/16/12

    AM and PM SCY

    AM swim:

    500 swim
    500 kick w/ fins and board

    10x50 @ 1:05 w/ fins, 25 under H2O kick fast, 25 swim fast

    3x
    200 Ascend by 50 @ 2:45 (2:09, 2:05, 2:03)
    100 Descend by 25 @ 1:20 (1:00, 1:00, 1:01)
    4x50 hold 100s average across 50s @ :45 (:30s, :30s, :29s)

    100 EZ

    Total: 3100

    PM swim:

    600 (150 Swim/50 Kick)
    400 pull
    6x100 @ 1:45 kick choice

    8x25 @ :35 under H2O kick
    8x25 @ :30 (O: under H2O swim, E: swim)

    16x50 @ 1:00 (V.S. (variable sprint) in sets of 4)
    100EZ

    8x100 @ 1:20 (O: Desc 1-4, E: cruise stroke)
    100 EZ

    8x75 @ 1:05 (O: 50 build/25 fast, E: 25 build/50 fast)
    100 EZ

    20x50 @ 1:00 (O: cruise, E: fast)
    100EZ

    Total: 5600
    Categories
    Swim Workouts
  8. Breckenridge workouts!

    by , March 16th, 2012 at 07:52 PM (Chowmi's Blog)
    It's been a great spring break 2012 in Breckenridge, Colorado! Next up: the 13 hour drive home. Successful shopping at Silverthorne outlets and Main Street in Breck. My new goal: 50 free baseball hats (free hat with $10 purchase at the Columbia and North Face stores. For all the times we've been, i've missed out on at least 10 free hats!) Started my Breck hat stash at 2 this trip. If chowsh had come, I would have made her "buy" 1/2 of the stuff at North Face and get another free hat, sigh...I discussed with my husband whether I wanted to go for the 50 mile club - I guess you swim 50 miles and get your name on the board at the pool, but the thought of actually swimming 50 miles at altitude, I think it would take me about 5 years, if I swam a mile every day that I went to the BRC, assuming about 10 days total over all the trips. I've missed out on at least 20 miles over all the times i've already been in the last several years!!!

    But now, onto the meaty bits:

    Monday, see below post.

    Tuesday, drove 13 hours

    Wednesday, Breck Rec Center
    probably a 25 yard pool

    Drylands, various pushups, situps, etc. Forgot it was Wed and was going the Tues direction on the track. About 45 minutes

    200 warm up

    8 x 50's no interval
    free with PFS
    leave when you catch your breath. sort of.

    100 easy

    6 x 50 kick TYR burners, no interval
    2 sides
    2 tummy w/snorkel
    2 back

    100 easy

    4 x in/out turn FAST
    ***BRC has a steep drop off in the deep end. PERFECT for pushing off the bottom at max speed in/out of the turn

    100 easy

    The End
    +++++++++++++++++++++++++++++++++++

    Thursday, Breck Rec Center (BRC)

    Drylands again, about 45 minutes

    200 warm up

    8 x 50 no interval
    free with PFS

    4 x 50 kick

    100 easy

    8 x 25 no interval
    odd smooth
    easy fast
    2 of each stroke

    100 easy

    4 x 10 sec fast vertical kick; 20 sec rest
    taking advantage of deep water for vertical kick. the lack of air was so tough I could barely go the 10/20 interval and still go fast strong kicking. extremely difficult and 4 was plenty enough.

    100 easy

    The End

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

    Friday, BRC

    Drylands, 45 minutes, mix up exercises again

    200 warm up

    8 x 50 no interval
    free with PFS
    this is becoming my favorite transition set!

    4 x 50 kick TYR burner fins, no interval
    2 sides
    2 tummy

    100 easy

    2 x in/out turns

    100 easy

    6 x 25's no interval
    smooth down
    fly/back/breast fast off the wall

    100 easy

    The End
    +++++++++++++++++++++++++++++++++++++

    That was a lot of workout! I am getting in pre-P90X shape, thus the 45 minutes of various pushups, sit ups, and variations.

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

    Crystal ball says:

    Saturday, 13 hours in the car back to Dallas

    Sunday, will attempt loosen up swim/drylands. Or, if I just can't wait - Tony H & Co should be waiting for me to bring it on!!!
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  9. Early summer in WI!

    by , March 16th, 2012 at 06:41 PM (Alex's swim journal)
    3200 SCY today (after a terrific afternoon walk... temps are supposed to reach 70s for the next five days... unseasonably warm, but maybe the lakes will be swimmable sooner).

    10 x 100 on 2:00 for a warm-up (mostly coming in at 1:32-1:34)
    1 minute rest
    20 x 100 on 1:45 (first 12 or so were 1:29 or faster)
    100 breast
    100 EZ free for cool-down.

    Finished the whole workout in exactly one hour. It took a while to warm-up and work the kinks out. Yesterday I took advantage of the good weather and played some basketball in the driveway with my youngest, but that kind of exercise, after not having done it in a few weeks, always seems to make me really sore and throw things off kilter the following day. I probably need to start a yoga class or something.
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  10. March 16, 2012

    Warm-up (1200)
    3 x 100 @ 1:50
    3 x 100 @ 1:45, 50 catchup / 50 swim
    3 x 100 @ 1:35, 25 catchup / 75 swim
    3 x 100 @ 1:30

    Set I (1200 / 2400)
    6 x
    1 x 100 @ 1:15
    2 x 50 @ 1:15

    Wrap-up (700 / 3100)
    4 x 50 drills
    12 x 25 @ :30 no-breather
    200 easy

    * 3100 *

    **************************************************

    My normal workout partners had other things to do this morning so I was on my own. I will be swimming in my first ever Master's meet tomorrow, so I decided to make this short and simple.
    Categories
    Swim Workouts
  11. March 15, 2012

    Warm-up (1000)
    200 @ 3:15
    2 x 100 @ 1:40
    200 @ 3:05
    2 x 100 @ 1:30
    200 @ 2:55

    Set I (1000 / 2000)
    4 x 100 @ 1:30, 1:25, 1:20, 1:15
    4 x 50 @ :45, :50, :55, 1:00 active recovery
    4 x 100 @ 1:15, 1:20, 1:25, 1:30

    Wrap-up (500 / 2500)
    12 x 25 @ :30 no-breather
    200 easy

    * 2500 *

    **************************************************

    I only had an hour between when I got home from work and after crew pickup, so I snuck in a quick 2500 yards.
    Categories
    Swim Workouts
  12. Friday, March 16

    by , March 16th, 2012 at 04:03 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    3 x 50 caterpillar fly @ :15 RI

    8 x 25 DPK shooters w/fins
    50 EZ

    3 x (25 no breath free + 25 EZ) @ 1:30
    50 EZ

    4 x 50 burst + cruise
    100 EZ

    Total: 1500

    Hottub, 10 min

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

    Just got in an easy swim with a few bursts. Was chatting with a teammate of mine who showed up over lunch hour. Then had to rush off to do something with Lil Fort's class.

    I have stocked provisions for my demanding son Jimby. Off to stretch before he arrives.

    My only whine about the meet is that I'm in heat 2 lane 1 for my 50 fly split. I hate lane one because it's adjacent to the diving well where people are warming up and warming down. You could literally get kicked by a wide breast kick. I wish they'd close the diving well during the meet, but I think they need the space.

    Unlike last year where I was very nervous pre-meet, I'm calm and ready to go. Probably good, as I may need to provide therapy to Jimby. I am hoping his cold is either fictional hypochondriasis or gone.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/19/12

    by , March 16th, 2012 at 02:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    4 X 75 kick -50 moderate/25 fast- 1:45
    1 X 100 swim 2:00
    8 X 25 -half blast kick/half swim- :45

    1 X 100 easy 2:00
    1 X 100 broken @ 100% 4:00
    Three rounds. 100's broken :05 @ 25, :10 @ 75.Choice.

    CHOICE OF FOLLOWING TWO SETS:

    1 X 200 IM 3:30
    1 X 100 stroke 2:00
    3 X 50 stroke 1:00
    Three rounds. Round 1 stroke is fly, 2 back, 3 breast.
    Short break between rounds.

    OR

    1 X 300 free 4:30 4:15 4:00
    1 X 100 free 1:30 1:25 1:00
    3 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    IM:4850Y
    Free:5150Y
    Categories
    Swim Workouts
  14. Fast Fri Mar 16 2012

    by , March 16th, 2012 at 02:19 PM (Ande's Swimming Blog)
    Fast Fri Mar 16 2012

    Mon, Tue, Wed, & Thu
    it's SXSW week in Austin
    went to a few music events yesterday

    Whitney's been out of town all week
    Zones is 2 weeks away

    Chris Coached
    Swam with Korey, Todd & Chris
    beside Traci, Jim, Max & Larry
    scy

    warm up
    swam till 7:00

    main set

    10 x 200 choice on 5:00
    odds fast
    evens easy
    1) fr 2:08
    3) fr 2:06
    5) fr 2:04
    7) k 2:25
    9) IM 2:15

    didn't kill it just swam strong and smooth

    rested 6 minutes

    100 kick from a dive
    some SDK & k on my side
    1:00

    50 easy
    Categories
    Swim Workouts
  15. Friday, 3/16/12

    by , March 16th, 2012 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up:
    10 min choice
    - did 200 free/200 back/200 kick

    4 x (4 x 25)/35
    1 = EZ w/dps
    2 = FAST w/dps
    3 = EZ
    4 = FAST w/faster stroke rate
    - Round 1 fly, rnd 2 free, rnd 3 back, rnd 4 free

    Main Set: with fins
    - all 75's back, ez swim free
    4 x 75/1:30 FAST - 56±
    150 EZ
    3 x 37/1:45 FAST - 55±
    150 EZ
    2 x 75/2:00 FAST - 54±
    150 EZ
    1 x 75 AFAP - 51
    150 EZ

    Drill/Swim:
    4 x 100/10sr (50 kick - 25 drill - 25 swim
    1-2 free, 2-3-4 back

    Total: 2750 yards




    Updated March 16th, 2012 at 02:41 PM by poolraat

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  16. Thursday, 3/15/12

    by , March 16th, 2012 at 12:07 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Warm up (600)
    Repeat 2x
    200 swim / 50 kick / 50 drill

    Main Set (2000) - did this set all free
    4 x 200 pull / 3:30; DPS
    - I did these with the freestyler paddles and no buoy (and no kick), focusing on balance
    3 x 200 swim / 3:30; aerobic swim
    4 x 100 / 2:15; swim with fins: (50 smooth / 25 strong / 25 sprint)
    - descended these from 1:13->1:10
    4 x 50 / 1:15; build to sprint, no equip
    - went 36-37 on all

    Kick Set (600)
    12 x 50 / 1:15 Equip optional
    Odds EZ, Evens strong build
    - used fins & snorkel for free & fly kick, fins on back, mixed it up

    Warm Down
    no yards, practiced flip turn with kickboard

    Total: 3200 yards
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  17. Thursday 3/15

    Thursday 3/15/12

    PM only SCY

    Crossfit:

    12:00 as many rounds as possible of the following:

    10 [nomedia="http://www.youtube.com/watch?v=TC2FmcPH64o"]Wall Ball - YouTube[/nomedia]
    10 [nomedia="http://www.youtube.com/watch?v=gczI5sINn9U"]SEAL FIt Man Maker - YouTube[/nomedia]
    200 meter sprint

    results: 4 rounds completed + through 9 man makers for round 5

    Swim:

    900 (200 FR/100 FL kick on side)

    12x100 kick w/ board 1@2:00, 1@1:50, 1@1:40 (D1-3, Odd 3 FR, Even 3 Non-FR)

    12x100 6@1:20, 6@1:30 (6 FR, 6 BK, 3 Pink, 2 Red, 1 Blue)

    300 EZ

    Total: 3600

    Updated March 17th, 2012 at 12:32 PM by Calvin S

    Categories
    Swim Workouts
  18. Happy morning swim

    I had a nice swim this morning at Riverbank. After a few days of my head feeling like a water balloon—stupid sinus infection!—I’m back feeling like myself again. Antibiotics are magic. (And I should know—this is my fourth course of them in as many months. It’s been a difficult winter).

    The pool was crowded, and I ended up swimming in a couple of adjacent lanes, ducking under the laneline to find space during my swims in place of passing or waiting at the wall for others to pass. That often works well at Riverbank. Five or six swimmers per lcm with a lot of variability in speeds means there’s a fair lot of passing, but also a lot empty space if you just look for it.

    Today was a make-things-up-as-I-go-along workout. I started out feeling weak and unsteady in the water, but things got better as the workout progressed. Here’s what I did:

    1200 lcm warmup (400s, 200k, 200p, 400 RIM d/s)

    Freestyle hill: 100/200/300/200/100, done at 1:45/100 interval, increasing speed throughout set

    100 easy

    2.5x thru
    3 x 100 (50 swim / 50 kick)
    300 pull with paddles

    3 x 100 BK/BR @ 2:15, desc.
    1 x 200 IM (FL and FR kick, middle 100 swim)
    1 x 200 IM fast

    100 easy warmdown + play

    I’m hoping to get out to the Brighton this weekend to play in the ocean a little bit. The water is warming up quickly—I fear I’ll miss the 40s altogether if I don’t get out there soon!
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  19. Wednesday 3/14

    AM only SCY

    500 swim
    500 pull
    500 kick w/ fins and board

    12x75 @1:15 25 strk IM order/50 free

    9x150 @ 2:15 add-on strk IM order
    3 fly (50 FLY/100 FR, 100 FLY/50FR, 150 FLY)
    3 back (same as above)
    3 breast (same as above)

    200 EZ

    6x25 fly/back/breast x 2 Fast @ :35

    300 EZ

    Total: 4400

    Updated March 16th, 2012 at 09:26 PM by Calvin S

    Categories
    Swim Workouts
  20. Tuesday 3/13

    I plan to start recording workouts at the very least so that I can go back and review them at a later date. I figure anyone interested in how I train can also get a glimpse of my day to day training.

    3/14/12 PM only SCY.

    First Crossfit workout of the season:

    3x
    40 yards lunge w/ 25 lbs weight above head
    40 yard sprint
    15 push-ups
    40 yard bear crawl

    AFAP for time

    final time: 7:05

    Pool workout:

    500 swim

    8x100 @ 1:30 (O:50dr/50bld, E: D1-4)

    10x100 @ 1:50 Kick FR w/ board (O:cruise, E:fast)

    6x100 @ 1:20 (3 pink, 3 red, 2 fly kicks off all walls)

    10x75 @ 1:20 kick FL on back in S-line (O:cruise, E:fast)

    100 EZ

    Total: 3750

    Updated March 16th, 2012 at 09:26 PM by Calvin S

    Categories
    Swim Workouts