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  1. Wednesday, 3/28/12

    by , March 28th, 2012 at 11:35 AM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warm up:
    500 various - did 100 free/100 back/100 kick/100 back/100 free
    8 x 50 @ 1:00
    odds = free w/paddles - ave :38
    evens = kick - ave :51
    4 x 25 scull

    Main Sets:
    8 x 25 burst + cruise @ 1:00
    - rotated through fly-back-free
    50 EZ

    Swim smooth and focus on perfect technique & turns:
    1 x 25 fly @ :40 - :18
    1 x 50 fly/back @ 1:10 - :42
    1 x 75 fly/back/breast @ 1:45 - 1:08
    1 x 100 IM @ 2:15 - 1:32
    1 x 75 fly/back/breast @ 1:45 - 1:10
    1 x 50 fly/back @ 1:10 - :45
    1 x 25 fly @ :40 - :20
    100 EZ

    4 x 100 w/fins @ 2:00
    75 up tempo free + 25 shooter
    - ave 1:13, shooter was 15 sdk to about 15y, then fast flutter on surface
    50 EZ

    4 x 75 kick w/fins @ 1:30
    - also used board & snorkel, getting kind of handy at doing flip turn with board.
    1 = cruise - 1:05
    2 = 50 cruise + 25 fast 1:02
    3 = 25 cruise + 50 fast - 58
    4 = cruise - 1:05
    100 EZ

    2 x through:
    4 x 25, from mid-pool
    drag race from mid-pool into fast turn, cruise back to middle
    - all free on these, was under 20 on all
    100 EZ

    Total: 3000 yards
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  2. Wed Mar 27, 2012

    by , March 28th, 2012 at 10:52 AM (Ande's Swimming Blog)
    Wed Mar 27, 2012

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Entered the following(will def scratch several)

    Event
    Number Gender Distance Stroke Time

    03/30/2012
    2 Male 400 SCY IM 4:22.70
    4 Male 1650 SCY Free 18:59.99

    03/31/2012
    6 Male 500 SCY Free 5:09.99
    8 Male 100 SCY IM 0:54.99
    12 Male 50 SCY Breast 0:28.80
    16 Male 50 SCY Back 0:24.99
    20 Male 100 SCY Fly 0:54.99

    04/01/2012
    28 Male 100 SCY Breast 1:06.99
    32 Male 50 SCY Fly 0:23.99
    34 Male 100 SCY Back 0:55.99
    40 Male 200 SCY IM 2:00.99
    51 Male 1000 SCY Free 10:59.99

    https://www.damswim.com/files/2012_z...ters_entry.pdf


    Whitney Coached LCM
    6:30 - 8:00 dove in 6:36
    swam with Mike Varozza, Ed & Bess
    Beside Keith, Traci, Larry, Joe, Angie, & Tyler

    Warm Up
    400
    400
    400

    Main Set
    5 x 100 on 1:40 fr desc to 500 pace
    fr went 1:02

    100 easy

    5 x 50 on 1:00 desc to 200 pace
    fly went 27

    50 easy

    8 x 25 on 1:00
    4 strokes fast off each wall


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)


    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX

    Updated March 28th, 2012 at 03:02 PM by ande

    Categories
    Swim Workouts
  3. Wednesday 3/28/12

    by , March 28th, 2012 at 10:41 AM (The Labours of SwimStud)
    I enjoyed this one from Fort's thread today...


    Warm up:

    500 various
    8 x 25 shooters w/fins @ :40/:45
    4 x 50 torque drill w/paddles @ 1:15/1:30
    4 x 25 titanic or zombie backstroke kick w/fins @ 1:15/1:30
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    3 x (4 x 100) @ 3:00
    1 = 25 AFAP fly + 75 EZ
    2 = 25 AFAP back + 75 EZ
    3 = 25 AFAP breast + 75 EZ
    4 = 25 AFAP free + 75 EZ
    100 EZ

    6 x (25 barge or tombstone kick w/fins + 25 EZ) @ 1:30
    100 EZ

    6 x 25 w/parachute @ 1:15/1:30
    3 free w/paddles
    3 breast pull

    200 EZ

    Total: 3400

    Thankfully the ear seems to have gottten better. Just as well b/c the ear plug was leaking this am...so I removed it.
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  4. 03.28.12 - Wednesday workout

    by , March 28th, 2012 at 09:00 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp ~85. Pre-practice weight - 196.5. Post-practice weight - 192. Lost 4.5 lbs.

    SCY

    400 Warm up

    2 Times through:
    * 100 Kick - 2:00
    * 100 IM - 1:40
    * 100 Free - 1:20
    * 25 Fly - :40/50 Pull - :40/25 Fly - :40
    * 100 Kick - 1st 1:55, 2nd 2:00 - make 1:55
    * 100 IM - 1st 1:35, 2nd 1:40 - make 1:35
    * 100 Free - 1st 1:15, 2nd 1:20 - make 1:15
    * 25 Back - :40/50 Pull - :40/25 Back - :40
    * 100 Kick - 1st 1:50, 2nd 2:00 - make 1:50
    * 100 IM - 1st 1:30, 2nd 1:40 - make 1:30
    * 100 Free - 1st 1:10, 2nd 1:20 - make 1:10
    * 25 Breast - :40/50 Pull - :40/25 Breast - :40
    * 100 Kick - 1st 1:45, 2nd 2:00 - make 1:30 (1:26)
    * 100 IM - 1st 1:25, 2nd 1:40 - make 1:20 (1:13)
    * 100 Free - 1st 1:05, 2nd 1:20 - make 1:05 (1:04)
    * 25 Free - :40/50 Pull - :40/25 Free - :40
    50 Easy
    Felt good through the whole main set. Started with IM kick and switched to Br kick so I could get a little more recovery before the IM and free.

    200 IM Timed (2:33)

    200 Cool down

    (4050 Total)
    Tags: 200, i_m, timed
    Categories
    Swim Workouts
  5. Tuesday 3/27/12

    Tuesday 3/27

    PM only SCY + Crossfit

    Crossfit:

    400M sprint
    3x
    5x deadlift w/ kettlebell
    10x squat jump
    5x handstand pushup
    400M sprint
    2x (above)
    400M sprint
    200 jump rope AFAP

    Swim:
    400 swim
    4x50 @ 1:00 D1-4

    16x100
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold lower red heartrate (was 26 beats/10 second count and held 1:02s)

    100 EZ

    Total: 2300
    Categories
    Swim Workouts
  6. getting better somewhat

    by , March 28th, 2012 at 07:25 AM (Mixing it up this year)
    Started off slow as usual. Back was tight, if I didn't have to lay down at night I wouldn't have this problem.

    500 free
    8x50 odds free w/paddles @1:00 evens kick @1:15
    4x25@:45 scull

    8x25@1:00 burst + cruise
    50 EZ
    25@:30 fly
    50@1:00 fl/bk
    75@1:30 fl/bk/br
    100@2:00 I'M
    75@1:30 fl/bk/br
    50@1:00 fl/bk
    25@:30 fly
    100 EZ

    4x100@2:00 free w/zoomers work the kickouts
    4x50 from dive alt fr/fl for the breakout then easy free number one was painful on my back but that is what i needed to push thru to loosen up more.
    50 EZ

    Total 2400 yards
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  7. March 26, 2012

    Warm-up (1800)
    On all, no breathing in or out of turns, work on fast turns
    2 x 100 @ 1:50

    4 x 25 @ :45 streamline glide drill
    3 X 100 @ 1:50, 75 catchup / 25 swim
    3 X 100 @ 1:50 DPS

    4 x 25 @ :45 streamline glide drill
    3 X 100 @ 1:45, 50 catchup / 50 swim
    4 X 100 @ 1:45 descend

    Set I (1650 set / 3450 total)
    1 x 200 free at 500 pace - went 2:26
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 100 free at 200 pace - went 1:11
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 100 free at 200 pace - went 1:12
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    1 x 50 free fast - went :32
    6 x 50 @ :50, :55, 1:00, etc - active recovery

    Wrap-up (150 set / 3600 total)
    6 x 25 @ :45 no breather

    * 3600 *

    Updated March 28th, 2012 at 08:43 AM by eric.carlson

    Categories
    Swim Workouts
  8. March 24, 2012

    Warm-up (1000)
    2 x 100 @ 1:50
    2 X 100 @ 1:50, 75 catchup / 25 swim
    2 X 100 @ 1:45 DPS
    2 X 100 @ 1:40, 50 catchup / 50 swim
    2 X 100 @ 1:40 DPS

    Set I (1200 / 2200)
    2 x
    4 x 50 @ 0:50 descend
    4 x 50 @ 1:00 fly/back, back/breast, breast/free
    4 x 50 @ 0:50 descend

    Set II - Kick (400 / 2600)
    4 x 100 @ 2:00, kick dolphin/flutter by 25s

    Wrap-up (400 / 3000)
    4 x 50 hypoxic
    200 easy

    * 3000 *
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  9. March 23, 2012

    Warm-up (1000)
    200 swim
    4 X 50 kick, IM order
    3 x 100 50 drill/50 swim @ 1:50
    3 x 100 DPS @ 1:40

    Set I (1000 / 2000)
    2 x (all @ 2:00)
    1 x 100 25 fast/75 easy
    1 x 100 50 fast/50 easy
    1 x 100 75 fast/25 easy
    1 x 100 fast
    1 x 100 easy

    Set II (500 / 2500)
    2 x
    1 x 25 @ :30 fly
    2 x 25 @ :30 back
    3 x 25 @ :30 breast
    4 x 25 @ :25 free

    Wrap-up (500 set / 3000 total)
    6 x 50 hypoxic @ :20 rest - breaths per 25: 0/1, 0/1, 0/0, 0/1, 0/1, 0/0
    200 easy

    * 3000 *
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  10. March 22, 2012

    Warm-up (1000)
    2 x
    1 X 200 @ 3:20, 3:00
    2 X 100 @ 1:40, 1:30
    2 X 50 @ :50, :45

    Set I - Race pace 200s (900 / 1900)
    4 x 50 @ :55, goal :38 (target pace + :04) - went :34-:35
    2 x 50 @ :55, :60 active recovery

    2 x 100 @ 1:50, goal 1:10 (target pace + :02) - went 1:10, 1:11
    2 x 50 @ :55, :60 active recovery

    1 x 200 for time - went 2:25
    2 x 50 @ :55, :60 active recovery

    Set II (500 / 2400)
    5 x 100 @ 1:15, 1:20, 1:25, 1:30, 1:35

    Wrap-up (200 / 2600)
    200 easy

    * 2600 *

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

    Afternoons around here are often complicated between carpools for sports (diving, gymnastics, and crew), tutoring, and random pick up and drop off. Thursday has recently emerged as a island of relative calm in my normally chaotic schedule as there is no tutoring and I don't pick up or drop off, so for the second week in a row I snuck in a short workout.

    I made up a quick variation on yesterday's Race Pace 500s set. Not very imaginative but good enough to get me in and out in less than an hour. Even though it was a short workout, I was tired by the time I got to the timed 200, though I guess that is shows.
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  11. Tuesday, 3/27/12

    by , March 28th, 2012 at 12:28 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Coach sent an Il Garbagio workout so I did Leslie's HIT #1 for this week. It kicked my butt!

    Warm up: (850)
    400, every 4th length kick
    4 x (25 swim + 25 scull) @ 1:15
    4 x (25 swim + 25 shooter) w/fins @ 1:00
    4 x 25 no breath free @ :45
    4 x 25 power kick to 15 + cruise/:45
    50 EZ

    Set #1: (600)
    10 x 25 burst + cruise @ 1:00; - focus on breakouts
    - rotated through fly-back-free
    100 EZ

    1 x 50 AFAP for time, from blocks
    - went 28±
    200 EZ


    Set #2 (800)
    - fast swims backstroke
    100 fast @ 80-85% @ 2:00 - went 1:24
    100 EZ @ 3:00
    100 fast @ 90-95%, broken :15 at the 50 @ 2:00
    - went 1:19
    100 EZ @ 3:00
    100 AFAP, broken :15 at each 25, fins optional
    - with zoomers, went 1:06
    300 EZ

    Set #3: (500)
    free with fins (zoomers):
    50 fast @ 90% @ 1:00 - went :31
    100 EZ @ 2:00
    50 AFAP, broken at the 25 for :10 @ 1:00 - went :28
    75 EZ @ 2:00
    25 AFAP - was under :14

    200 EZ

    Total: 2750
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  12. Tuesday, March 27

    by , March 27th, 2012 at 04:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 25 shooters w/fins @ :35
    8 x 25 breast dolphin w/fins @ :35

    Speed Sets:

    16 x 25 burst + cruise @ 1:00
    100 EZ

    1 x broken AFAP 100 IM w/fins
    -- :15 rest each 25
    -- :45
    200 EZ

    1 x broken AFAP 100 fly w/fins
    -- :15 rest each 25
    -- :43
    200 EZ

    1 x AFAP 50 breast w/fins
    -- 28 high ish
    -- ugh, was tired, needed more rest
    100 EZ

    Total: 2200

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

    Today I really only had 55 minutes to swim, so did a Speedo-ish workout. Apparently, that was plenty as I was tired at the end. Gym + mini recovery swim tomorrow, I hope.

    Had a follow up with my doc today. I felt the trigger point injections (advil, touch of cortisone) were largely ineffective in treating my shoulder/scapular issue. I had 4 choices: (1) ignore pain, (2) more cortisone, (3) prolotherapy, or (4) PRP and gamble that it won't kill my pre-nats training. I opted for #4. #1 seemed very unappealing since it's been bothering me since last December despite ART and rehab exercises. #2 not of much interest, not likely to work anyway. So I had to make some calls to get in for a shoulder and neck MRI today to have PRP this Friday. The neck MRI is to rule out a possible disc herniation in the neck, which theoretically could be causing the scapular and neck pain. Ew, really hope not. I haven't had PRP since early to mid 2008. I seem to recall I could swim a couple days after. No problem if I have to emphasize sprint kicking for a few workouts. Just hope nothing too troublesome shows up! I don't think it should unduly hinder prep for Greensboro.

    I haven't slept well since last Thursday. Really tired, and feel like I'm not recovering as well. Sleep is so important for training.

    I may have a record number of swims for me in a month in March. This giving up cross training thing is weird.

    Updated March 27th, 2012 at 11:00 PM by The Fortress

    Categories
    Swim Workouts
  13. Tue Mar 27, 2012 LCM

    by , March 27th, 2012 at 03:10 PM (Ande's Swimming Blog)
    Tue Mar 27, 2012

    Swam Sat & Mon but not Sun

    Whitney Coached LCM
    6:30 - 8:00 dove in around 7:00
    (slept in, alarm went off, closed my eyes then it was 6:10)
    swam with Mike Varozza & Tyler

    Warm Up
    missed

    Main Set
    swam around 800 to 1k easy
    felt kinda kruddy

    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/12

    by , March 27th, 2012 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 X 50 faster 1:00

    4 X 100 free 1:45
    #1 moderate
    #2 25 fast/75 moderate
    #3 50 fast/50 moderate
    #4 75 fast/25 moderate

    4 X 75 kick 1:50
    1 X 100 swim

    RACE PACE SET###
    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:15 swim down
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:15 swim down
    1 X 100 @ race pace
    1 X 100 swim down
    Two times through, choice. Swim same stroke throughout a round. Break between rounds.

    4 X 50
    Blocks. 25 sprint and turn/easy in.

    WARM DOWN: 4 X 50 easy 1:00

    3500Y
    Categories
    Swim Workouts
  15. Monday, 3/26/12

    by , March 27th, 2012 at 11:59 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    For a change of pace I decided to try one of Patrick's workouts today. So since I may use his workouts on occasion I did his 3 x 300 test set so I could determine what my Base is.

    Since I had only 1 hour I wasn't able to do the entire workout he had posted for this week so had to edit the warmup to shorten it then had to cut short the warm down set.

    Warm up set (1200)
    1 x 300: as 100 free swim / 100 back swim / 100 IM drill
    3 x 100/1:45, descend free
    2 x 100/2:10, kick, dolphin-flutter by 25s
    4 x 50:/1:00, 1 - 3 , build each to fast; #4 easy free
    4 x 25/:45, going 5-6-7-8 AFAP strokes off the wall
    1 x 100: easy

    Test Set (1200)
    3 x 300: free
    The goal is swim hard, but to even / split each one and to be consistent across the 300s.
    Interval should give about 45 to 60 seconds rest
    Determine your BASE time

    - used a 4:45 interval and went 4:01, 4:04, 4:02
    - using his example, my BASE is 1:30
    6 x 50: Active recovery:
    Start on BASE/2 then add 0:05 to each subsequent interval

    Warm Down (200)
    2 x 100 easy

    Total: 2600 yards
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  16. A mountain on 10th Avenue

    I had a fun time at the TNYA workout at John Jay College this morning. It was a little less crowded than usual because about 60 of my teammates are attending the team’s swim and dive camp in Ft. Lauderdale this week. Still, I had plenty of good lanemates to keep me company. Sean coached, and this is what we did:

    600 scy warmup

    Warmup set: 4x thru, IM order
    50 kick @ 1:00
    50 drill @ :55
    50 swim @ :50
    100 IM @ 1:40

    Main set mountain
    100 pull @ 1:35
    200 swim @ 3:10
    300 pull @ 4:45
    400 swim @ 6:20
    500 pull @ 7:55
    1:00 rest
    500 swim @ 7:30
    400 pull @ 6:00
    300 swim @ 4:30
    200 pull @ 3:00
    100 swim @ 1:30
    [Instructions were to stay long on the way up and build (both within swims and within ladder) on the way down. I alternated FR and BK on the 200 and 400 swims on the way up, then on the way down mixed them up as needed to keep good space around me. A couple of guys who tend to go out very fast and then (euphemism ahead) end up a little less so were leading the lane—I didn’t want to go ahead of them because I dislike having people on my feet during the first part of my swims—so I just switched to backstroke when I caught up, which worked out well. It was actually pretty fun having rabbits to chase down, and the challenge of seeing how soon after the halfway point I could switch to backstroke kept me amused on the longer pieces.]

    100 warmdown


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  17. Monday 3/26/12

    Monday 3/26

    PM only LCM (with Dallas Area Masters)

    Was in Dallas overnight on business and the coach of DAMM, Bobby Patten, was nice enough to let me drop in at the SMU pool for a workout.

    700 (200sw,100skull/kick,300 reverse IM k/dr/sw)

    6x100 @ 2:00 kick w/ board (did 2FR, 1NonFR)

    3x
    2x200 pull @ 2:45
    6x50 25 fly fast/25 EZ @ :55

    3x100 @ :10 rest, warm down

    Total: 3700

    Updated March 28th, 2012 at 08:34 AM by Calvin S

    Categories
    Swim Workouts
  18. 03.27.12 - Monday workout

    by , March 27th, 2012 at 09:17 AM (Pete's swim blog)
    Swam w/ Dave x 2. Pool temp back to 86 but at least cool water was blowing out of the jets.

    SCY

    400 Warm up

    400 Free - 6:00 (4:55)
    300 - 5:15 (3 x 50 K/50 Free)
    200 - 3:15 (100 IM/100 Free)
    100 Fly - 1:30
    100 free - 1:30
    200 - 3:15 (100 IM/100 Free)
    300 - 5:15 (3 x 50 K/50 Free)
    1:00 Break
    400 IM Timed (5:25)
    100 Easy
    Pretty good IM time for me especially after at the end of 1600 yards of other stuff.

    4 x 50 - :45 (Fly/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Back/Free)
    4 x 50 - 1:00 (Kick/Free)
    4 x 50 - :45 (Breast/Free)

    200 Cool down

    (3700 Total)
    Tags: 400, i_m, timed
    Categories
    Swim Workouts
  19. this is disgusting but i understand why

    by , March 27th, 2012 at 07:26 AM (Mixing it up this year)
    It is amazing what a good warmup can do. This weekend getting sandwich with 20 kids in a lane was not my idea of warmup so i swam in a little 12 yard pool.

    Took a while to get moving but then I was stronger than in a while or at the meet.

    400 free every 4th lap kick
    4x(25swim + 25scull)@1:10
    4x(25swim + 25shooter)@1:00 w/fins
    4x25@:40 no breather...i actually made All of these
    4x25@:40 power kick 15m+cruise
    50 EZ

    10x25@1:00 burst + cruise good breakouts
    100 EZ

    50 AFAP went 33 from push
    200 EZ
    100 fast @ 80% @2:00 went 1:16
    100 EZ
    100 fast @ 90% broken at 50 for :15 went 1:11
    100 EZ
    100 AFAP broken At 25 for :15 went 1:07
    400 EZ

    Total 2550 yards
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  20. 9k gives me the munchies!

    by , March 26th, 2012 at 11:29 PM (Alex's swim journal)
    Today I managed to squeeze in a quick swim before the Y closed. Didn't feel all that good after yesterday's long swim...

    2000 in about 36:45; this is a pace that I have decided to call my "trying-not-to-cramp-up-and-drown-but-still-get-in-2000-yards-before-they-kick-me-out-of-the-pool" pace.

    And I didn't bother weighing myself after such a short swim; not after I've spent the last 36 hours trying to replace in triple every calorie I burned on the 9k. Never go grocery shopping after a long swim!
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