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  1. 04.19.12 - Thursday workout

    by , April 19th, 2012 at 01:42 PM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp ~84. Did a "make it up as you go" workout today.

    SCY

    400 Warm up

    10 x 100 - 1:30
    * Odds - IM (1:18-1:23)
    * Evens - Free (1:15-1:20)
    Started off sluggish and built in some speed. Still not 100%.

    50 Easy

    My Set:
    20 x 50 - :50 (IM Order 5 times through)
    * #4 (Free), #7 (Br), #10 (Bk), #13 (Fl) and #20 (Fr) on :40

    100 Easy

    4 Times through
    * 50 Fly Kick - 1:00, 50 Fly Pull - 1:00
    * 50 Back Kick - 1:00, 50 Back Pull - 1:00
    * 50 Br Kick - 1:00, 50 Br Pull - 1:00
    Used paddles on the pull except for fly. Tried fly pull w/ paddles on first iteration and found it horribly awkward... but better than last time I tried it.

    200 Cool down

    (3950 Total)
    Categories
    Swim Workouts
  2. A "NO FINS" Day

    by , April 19th, 2012 at 01:36 PM (Year Three: The Road Back)
    So, I got myself a new pair of TYR fins, as my other ClubSwim fins were ripping. Love the TYR fins. My feet loving them, however, are another story right now. Day one using my fins (Tuesday) left me with blisters on my heel. Not really worried about it, as they will callous and no longer be a problem. How did I elect to solve the problem of a raw heel? Swim socks.

    Day two (Wednesday), I wore my (granted they are old) TYR swim socks under my fins. If you've seen these TYR socks, they have seams over the toes and down the sides of your foot. Well, the over the toe seam left a raw and torn blister by the end of yesterday's practice. So....

    It was a NO FIN day today! Actually, I was pretty proud of myself for leaving them off all morning and could really tell the difference in how hard my legs were working. I may have to take more NO FIN days, especially as I get back my shoulder strength and begin to regain a little speed... and get back to competing.

    Here's what I did today:
    8 x 50 Drill / Swim on 1:05
    8 x 75 Kick on 1:55 (Alternated between flutter and dolphin w/ board)
    4 Sets:
    - 1 x 50 Free on 1:05
    - 1 x 75 Kick on 1:55
    - 1 x 50 Free on 1:00
    6 x 75 Kick on 2:00
    100 Free Cool-Down
    Total Meters: 2250


    I realize it doesn't seem like a lot to many of you, but considering my shoulder was in an immobilizer sling just over 2 months ago, I'm pretty proud that I could do the 8x50 drill/swim freestyle w/o fins and make the interval.


    It's nice when baby steps are rewarded... and I'm learning such an appreciation for the little things that make swimming great - AND - I'm rebuilding my stroke from the ground up. I think when I get back to full strength, the mechanics of my freestyle (and therefore my speed) will be better than ever. Here's to hoping!


    Enjoy your swims today!
    Categories
    Swim Workouts
  3. still takes too long to get movingg

    by , April 19th, 2012 at 07:39 AM (Mixing it up this year)
    Moving faster is getting better though. Not too bad today. Back was locked up as usual and my first start is always painful and horrible.

    400 free

    This set done w/zoomers
    4x50@1:00 fly drill alt rt/lt arm by lap
    4x50@1:15 DPK shooter + 25 EZ kick
    4x50@1:15 rotational kick drills
    4x50@1:15 breast pull
    50 EZ

    2x(25+75 EZ)
    1st 25 = build to fast, nail finish
    2nd 25 = fast 90%, nail finish went 16
    100 EZ

    5x50 from block as fast breakout to 15m mark then EZ odds fly evens free on the breakout.
    100 EZ

    Total 2050 yards
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  4. New GTD goal...

    by , April 19th, 2012 at 01:37 AM (Alex's swim journal)
    Did 4000 today, 2000 yesterday; things are going pretty good right now. So, I decided to adjust my GTD goal upwards: 500 miles.

    Last year I did just over 330 if I remember correctly, but that was mostly May through December. My goal for 2012 had been 417 miles, which was like 2000 yards a day (maybe 2200, I'm not sure now), I was already more than 40% there and 50 miles ahead of pace. Now I'm at 33% of my yearly goal again; still about 20 miles ahead of goal pace.

    And, as if to punctuate the decision, my new 50-mile GTD cap was in the mail when I got home today. Pretty cool, though I still hate wearing caps.

    Backstroke felt a little better today too; just have to keep sprinkling that into the work outs.
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  5. Hopeful!

    by , April 18th, 2012 at 10:19 PM (Elise's Fitness Fun)
    Well, I was quite shocked that I was not sore on Tuesday after the extensive weight workout that I did. I'm not going to get too excited about it though because the last thing that needs to happen is for me to be overconfident on my weights. Too easy to get hurt! I guess I didn't get sore because I am so well-rested after my two year taper.

    In any case, hit the weight room again today and did the following workout:

    5 minute warm-up on gauntlet

    Bench press: bar x 10, 70 x 6, 90 x 4, 100 x 2

    Lat hi row: 90 x 10, 100 x 6, 110 x 4, 120 x 2

    Hammer curls: 2 sets of 12 x 10

    Squats: Bar x 20

    3 sets of leg lifts in Captain's Chair

    I am somewhat hopeful that I will not have lost too much in the pool. I haven't totally been out of the pool, having done some workouts over the last couple of years. I just haven't done a meet in two years. Meet shape is quite another story. Guess I'll have to enter some this fall to see if I have any hope of getting back to a competitive level.
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  6. April 18, 2012

    by , April 18th, 2012 at 04:35 PM (Canuck Countdown)
    53 days until Day 1 of the FINA World Masters Championships

    Tuesday, April 17
    Kinsmen Aquatic Centre
    EWU Pool (25m)

    Recovery Workout!

    3 x (150 swim, 100 pull, 50 kick)

    4 x 150 kick @ 3:00 alt. 150 flutter and 150 IM (no flutter)

    24 x 25 @ :40 (4 drill + 2 swim, IM - i.e., 6 fly, 6 back, etc.)

    24 x 50, alt. 3 drill and 3 pull

    20 x 25 @ :40, IM order, every 5th one FAST!

    50 EZ

    Total Distance = 3850 meters (SCM)

    April 14-15
    Alberta Masters Provincials
    Edmonton
    Kinsmen Aquatic Centre Comp Pool (25m)

    Day 1
    100 IM 1:07.
    100 Back 1:10.
    200 IM 2:29.
    100 Fly 1:06.

    Total Distance (including warmups and cooldowns) = 3000 meters (SCM)

    Day 2
    200 Back 2:33.
    50 Fly 29.5
    100 Breast 1:16.
    1500 Free 18:31.

    Total Distance (including warmups and cooldowns) = 3800 meters (SCM)

    For the most part, I'm happy with these swims. Most of these are my "off" events, but I just wanted to see how fast I could go with them.

    The 100 Back is a bit slower than I wanted (1:08-1:09), but I was taking 3 strokes into the wall (after seeing the flags) and that left me very close and scrunched up! I only took 2 strokes in the 200 backstroke, and that was much better.

    The 100 Fly is not nearly fast enough yet, but it was probably less than 10 minutes after the 200 IM. I'll swim it again at Nationals.

    I was told I looked too tight and too short in the 50 Fly - what else is new? I get choppy in 50s!

    I gave up mentally in the 1500 and then cursed myself for doing so when I saw the final time, because I know that I could have pushed just slightly more to go under 18:30; and probably just a bit more to go under 18:20.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/12

    by , April 18th, 2012 at 03:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:45
    4 X 50 kick 1;15
    4 X 150-50 free/50 stroke/50 free 2:45
    4 X 100 kick 2:15

    1 X 300 free-negative split- 4:30
    3 X 100 IM 1:45
    3 X 100 free 1:30
    1 X 300 IM -
    Two rounds. Short break between rounds.

    10 X 50 1:00
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  8. Midweek update

    by , April 18th, 2012 at 03:40 PM (Chowmi's Blog)
    Recap!

    Monday - off

    Tuesday - P90X 2nd "module", week #5, day 1: Chest, Shoulders, and Triceps

    This was really hard. I was still very tired from the meet but I did it anyway. By the end, I had this really, really weird and pronounced shaking in my arms! And since I am very double jointed, it was like a cross between the possessed body of Evil Dead and the Exorcist head turning, except it was my elbow joint.

    Ab ribber. I can sort of bicycle backwards, with extreme concentration, but only a few times and then it turns into the brake pedal motion again. But I think I am getting it!

    Wed - SWIM!
    I went to a real workout! About time, i've been paying my monthly membership!!

    SCM, Baylor Fitness Center
    Jim Montgomery on deck

    Warm up
    200 swim
    200 pull

    another 200 pull

    8 x 50 on 50
    descend 1 -4

    12 x 25's on :35
    odd: kick 1/2 UW
    even: fast
    Fins and mix kick stroke

    200 easy with breath control

    8 x 50 on :45

    200 kick

    14 x 25's on :35
    1 fast, 1 easy
    2 fast ,1 easy
    3 fast, 1 easy
    4 fast, 1 easy
    I built an IM

    300 easy pull

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

    I did most of the workout except lopped off a bit on the easy stuff and warm up. It was ok. Nothin' special.

    Next up: PlyoX tonight and maybe more real workouts the rest of this week. Very non-specific stuff for the next bit here.
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  9. Wednesday 4/18/12

    Wednesday 4/18

    AM/PM (started at 11:00 AM, finished at 12:15 PM) only SCY

    600 (200 FR/100 BR kick)
    5x100 @ 2:00 SKIDS (skull/kick/drill/swim by 25)

    6x100
    3 @ 1:15 D1-3
    3 @ 1:10 hold low red HR (1:00s, 25/10)

    12x50
    2 @ 1:00 FR kick
    2 @ :50 pull w/ buoy (focus on stroke count)
    2 @ :40 4/6/2 turns and D1-2 by effort AND stroke count

    12x25 @ :30 w/ fins (4 FL, 4 BR, 4 FR)
    #1 - shooter
    #2 - 12.5 shooter, fast break out, 12.5 cruise
    #3 - 12.5 strong under H2O kick, fast break out, 12.5 fast swim
    #4 - EZ

    12x25 @ :30 V.S. (4 FR, 4 BR, 4 FL)

    100 EZ

    Total: 3000

    Updated April 18th, 2012 at 06:28 PM by Calvin S

    Categories
    Swim Workouts
  10. Working the IMs

    It was another crowded morning at Riverbank, and today my usual lane was full of yet a different set of crazy-fast swimmers. My usual RB buddies were all there, plus 4 more of my Iceland-bound TNYA teammates looking to get in some LCM training, as well as other assorted regulars and local swimmers I knew. It was chaotic but fun. Hereís what I did:

    900 lcm warmup

    300 FR pace
    100 IM fast
    100 easy

    300 FR pace
    200 IM fast
    100 easy

    300 FR pace
    300 IM fast
    100 easy

    300 FR pace
    400 IM fast
    100 easy

    5 x 200, odds FR w/ paddles, evens FR/BK by 50s, working on maintaining fast turnover on BK

    400 warmdown + play
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  11. Wednesday, 4/18/12

    by , April 18th, 2012 at 12:43 PM (A comfort swimmer's guide to easy swimming)
    SCY with swim buddy

    Recovery/distance day

    Warm up
    3 x 300 build
    - did free on 1st one
    - kicked #2, half with board and snorkel, half on back in streamline
    - pulled #3

    Main Set
    3 x 500/30 sr: continuous swim, free on smooth, back on strong 25's
    - 125 smooth/25 strong
    - 100 smooth/25 strong
    - 75 smooth/25 strong
    - 50 smooth/25 strong
    - 25 smooth/25 strong


    Pull Set
    400/10 sr, did free w/paddles & buoy
    300/10 sr, did back w/buoy only
    200/10 sr, did free w/paddles & buoy
    100/10 sr, did back w/buoy only

    Total: 3400 yards
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  12. 04.18.12 - Wednesday workout

    by , April 18th, 2012 at 11:06 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp ~84.

    SCY

    400 Warm up

    5 Times through:
    * 300 Pull - 3:30 (3:20 - 3:25)
    * 50 Easy - 1:30
    * 100 IM Kick - 2:00
    * 50 Easy - 1:30
    * 100 Stroke - 1:30 (Shoot for 1:10 - Br - 1:20, Bk - 1:25, 3 x IM - 1:15, 1:13, 1:13)
    * 100 IM Kick - 2:00
    * 50 Easy - 2:00

    100 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  13. Taper Wk 2

    by , April 18th, 2012 at 10:38 AM (The Labours of SwimStud)
    Well, I'm finally feeling recovered from the weekend at zones and reflecting on my accomplishments so far this season. I took one of Fort's (AKA EvilSprintDiva) workouts and pared off a chunk of yards to suit my plan.

    Warm up:

    400 choice
    4 x 25 shooters @ :20 RI
    4 x 25 no breath free @ :20 RI
    4 x 25 scull

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = EZ speed @ 80%
    50 EZ between each round
    #2 was BR

    100 EZ

    3 x (25 AFAP + 75 EZ) @ 3:00
    -- focus on perfect breakout and nailing the finish
    #2 Was BR


    100 EZ

    Total: 1800
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  14. instructions where 35-40 minute EZ swim

    by , April 18th, 2012 at 07:28 AM (Mixing it up this year)
    Well if you know me I did more than that.

    500 Free
    500 free kick w/zoomers
    5x100@2:30 fly w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim but with a kickout to the 15m mark
    6x50 from block good breakout then EZ half fly half free my first 2 felt horrid but once my back was no longer poping in and out I did great
    200 free EZ w/snorkle

    Total 2000 yards in 50 minutes
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  15. Workout 04/17/12: first OW of year

    by , April 18th, 2012 at 12:12 AM (Maple Syrup with a Side of Chlorine)
    The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.

    Updated April 23rd, 2012 at 03:37 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  16. Tuesday, April 17, 2012 5:00am & 5:30pm

    by , April 17th, 2012 at 11:11 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    Started off with my same normal running dive 1/2way down the pool, only this time I tweeked something in my lower left side of my back. OUCHY! I was okay for about 25-30 minutes, but the pain started building and had to leave around 45 minutes in to the workout.

    5 x 100 Free @ 1:30
    300 Free Pull

    Main Set (with a group of 4 others in 1 lane - all previous swim teamers so we did well together)
    3 x 200 Free (I did IMs) @ 3:00 (went 2:32/2:34/2:34)
    5 x 100 Free @ 1:30 (1:05s)
    3 x 200 Free (I did Pull) @ 2:45 (went 2:15/2:13/2:11)
    5 x 100 Free @ 1:20 (went to the back of the lane and swam these easy)
    My back was killing me here, so I got out.
    The set continued with:
    3 x 200 Free @ 2:30
    5 x 100 Free @ 1:15

    I was at 3000 yards when I left, but could've been over 4000 in the hour had I been able to stick with it. Oh well... next time. I like swimming Tues/Thurs with these guys, 'cause we can all rock and roll the workouts!

    ------------------------
    3000 Yards and a couple doses of Tylenol throughout the workday.

    ===============================

    P.M. Workout:

    I was feeling much better in the afternoon, and after working on disassembling my wife's car that she slightly wrecked yesterday, I had to go take a dip in the pool.

    Warmup:

    5 x 100 Free @ 1:30 (1:08s)
    5 x 100 Free Pull @ 1:25 (1:05s)
    5 x 100 @ 1:20 All stroke parts are FAST
    • #1 75 Free/25 Fly (1:05)
    • #2 75 Free/25 Back
    • #3 75 Free/25 Breast
    • #4 75 Free/25 Free
    • #5 100 IM (went 1:13)
    I've seen the next set done by Chris Stevenson and others, and thought I'd give it a try today:

    Dropdown Interval Set - goal is to swim as much distance on each interval as possible, before descending the yardage by a 25
    I started @ 1:40 interval, and descended by :05 each rep down to a final :15 interval.

    Did this Free PULL
    1:40 - 125 Yards
    1:35 - 125 Yards
    1:30 - 125 Yards
    1:25 - 125 Yards
    1:20 - 125 Yards (made it, touch and go)
    1:15 - 100 Yards
    1:10 - 100 Yards
    1:05 - 75 Yards (wussed out here, probably could've made 100, but...)
    1:00 - 75 Yards
    :55 - 75 Yards
    :50 - 75 Yards (:48)
    :45 - 50 Yards
    :40 - 50 Yards
    :35 - 50 Yards
    :30 - 50 Yards (touch and go)
    :25 - 25 Yards
    :20 - 25 Yards
    :15 - 25 Yards
    ------------------
    The set totaled 1400 Yards as I did it, and was quite entertaining as well. Definitely have to do this set solo, and just keep track of the hand on the clock.

    100 Kick EZ
    -----------------------
    3000 Yards


    6000 Yards for the day

    ===============================

    Gonna start taking it slightly easy again, got to swim another meet (USAS) on Sunday. I got the timeline emailed to me, and it looks like I'll be spread out pretty good waiting for all the age groups to cycle through each event.

    My event order: 400 IM, (90 min.), 200 Back, (120 min.), 200 Breast, (60-70 min.) 200 Fly, (70 min.) 200 Free
  17. Here I go again.

    by , April 17th, 2012 at 11:09 PM (Swimming, Life, and Other Stuff!)
    While swimming my first length of warm-up tonight and discovered we'd switched from scy to scm. My turns were strange during this workout, especially backstroke since they'd forgotten to move the flags.
    Upon completing tonight's 3K swim I noticed I felt 100% better mentally after my swim. Thank God for swimming.
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  18. Tuesday, 4/17/12

    by , April 17th, 2012 at 02:02 PM (A comfort swimmer's guide to easy swimming)
    SCY, with swim buddy

    Swam all free on today's workout
    Warm up
    400 choice
    4 x 50/50 ds - 40->38
    4 x 50/1:00 Strong - 37-38
    4 x 25/:45 burst then cruise

    Main Set
    Start with interval that gives no more than 10 sec rest
    12-18 x 100 strong, swim until canít make interval
    - started with a 1:21 so set interval at 1:30, Stayed under 1:25 until around 5 or 6, then they were around 1:27-28 until #12 or so #15 was 1:30 so I stopped there.

    Pull/Recovery
    300-200-100
    - buoy only, went 300/5:00, 200/3:15, 100/1:45

    Total: 3000 yards

    My legs really felt the bike rides from the last 3 days. Last night I went about 21 mi with a friend and rode it pretty hard, averaging about 18 mph. With what I did last weekend, I've done about 80 miles on the bike in the last 3 days.
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  19. Lotsa free

    I swam at Riverbank this morning with Rondi, John, and Andrew. It was crowded--we shared a lane for most of the session with three Columbia swimmers and their coach, but the four of us all eventually ended up in the adjacent lane. The Columbia guys were polite swimmers, but they were also quite speedy!

    I somehow arrived at the pool without goggles today, but Rondi was kind enough to lend me a pair--reason #647 why itís nice to swim with friends. Hereís what I ended up doing:

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

    5 x 400 FR @ 7:30ish [was pleased with my speed on theseóheld 6:10s +/- :05.]

    5 x 200 FR, odds pull with paddles, evens swim

    3 x 100 FR/BK, maintaining 60spm on both strokes [thatís pushing the turnover a bit on my BK]

    300 warmdown + play

    I felt good in the water after a rest day yesterday and happy to be swimming. Enjoyed a nice stretch afterwards on the playground.

    Updated April 17th, 2012 at 12:57 PM by swimsuit addict

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  20. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/12

    by , April 17th, 2012 at 11:54 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 X 200 kick 4:30
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100-stroke or IM- 2:00

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 should be fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy 1:00

    4750Y
    Categories
    Swim Workouts