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  1. Sarasota Y Sharks Masters 5:30 AM Workout -03/30/11

    by , March 29th, 2011 at 03:48 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 75 moderate/25 fast
    #3 50 moderate/50 fast
    #4 25 moderate/758 fast

    4 X 75 kick 1:50
    1 X 100 easy swim

    RACE PACE SET: Two times through with a break between sets.

    4 X 25 :45 1st 25 of 100 pace
    1 X 100 2:15 swim down(easy)
    2 X 50 1:30 2nd 50 of 100 pace
    1 X 100 2:15 swim down
    1 X 100 2:15 Race Pace
    1 X 100 swim down -

    5 X 50 blocks
    25 sprint and turn, bring it in easy

    WARM DOWN: 4 X 50 easy 1:00

    3550Y
    Categories
    Swim Workouts
  2. Tue Mar 29th, 2011, couple NCAA stories, livin on taper time

    by , March 29th, 2011 at 12:40 PM (Ande's Swimming Blog)
    Tue Mar 29th, 2011

    Encountered terrible traffic on I-35 on the way to practce. 3 lanes diverted into 1
    Completely missed warm up.

    Edited Tip 242, one of my favorite ones[ame="http://www.usms.org/forums/showthread.php?p=170263#post170263"]"Never Let Yourself Feel This Bad Ever Again"[/ame]


    3 days til Zones, 30 days til Nats
    working on:
    losing weight,
    getting stronger in the weight room &
    faster in the pool.
    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl
    Nats Entries
    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM


    Subscribe to Ande's Swimming Blog


    Lifted weights this morning,
    thighs still hurt, did not do any leg weights.

    Had a short visit with UT Men's assistant coach Kris Kubik, who shared 2 cool 2011 Men's NCAAs stories with me.

    1) Michael McBroom went 4:16 in the prelims of the 500 free and 4:21 in the finals.
    When he got out of the water after the 500 in finals he told Kris, "I am going to win the mile."
    In Kris' mind, he thought "Good luck, Not likely, we wish."
    But he looked at Michael, pointed his finger at him and intensely said
    "That's RIGHT!"
    McBroom went on to win the 1650.

    2) When Eric Friedland won the 200 breast at the 2011 NCAA's his teammate Nick D'Innocenzo got third. Nick had been struggling in the meet and had a few disappointing swims. Yet in that moment, Nick wasn't bummed that he lost and got third, he was beaming and so excited that his teammate and training partner had won.

    2011 Men's NCAA results

    weighed 219 after practice

    Whitney Coached
    UT, SCY main pool
    6:30 - 8:00
    dove in on around 6:50
    trained beside mike, brad, michael lovato, nate, larry & jim
    wore FS 1 jammer


    WARM UP
    missed it

    Main SET:

    8 x 100 fr on 1:30
    concentrated on pushing off hard and doing 3 line glides

    5 x 50 fly drill 6 SDKs on 1:00

    assigned 10 x 50 on :50 hold desc pace from #5
    did: 5 x (50 swim easy speed held 28's, skip a 50)

    8 x 100 fr on 1:30

    got out and rested, visited with Kris

    5 x (25 fr FAST dive, 75 easy, rest 1:00)
    tyler timed
    went 9.8 on #5


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    entries:

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 29th, 2011 at 02:44 PM by ande

    Categories
    Swim Workouts
  3. Tuesday, 3/29/11

    by , March 29th, 2011 at 12:22 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1050)
    300 Swim
    - free and back
    1x through each stroke with fins-
    50 sculling - 50 kick - 50 Drill

    4 x 25/10sr Swim Strong
    - did Free on 25

    1x 200 back at race pace; broken as 50(10sr)-50(10sr)-50(10sr)-50
    - was seeing 39-40 on the clock after touch and turning over so I might have been doing 37-38 on these. Just did these on 50 to keep it easy to track. Might drop startout to 45 next time and see how I do.
    1 x 200 easy

    Set #1 Swim following set 3 Times: 1 each, Free, Fly and Back (900)
    4 x 12.5/40 AFAP
    1 x 50/2:00 Fast from Block
    1 x 200 Free/3:30 smooth
    - On 50s: round #1 fly-went around 32-33
    - #2 back-was just under 34
    - #3 free-was just under 29.
    - My goggles broke after I finished the 50 free. I scrounged a pair out of the lost & found and just did the 200 as a cool down and got out. There was another set of kicking so I will go back tonight and do that as well as practice starts and breakouts.

    Total: 2300 yards

    Went back to the pool after work for a short workout and to make up what I didn't get done in the morning.

    Warmup (1000)
    400 swam as 200 free/200 back
    400 pull like above
    8 x 25/30 fast
    - rotated through fly-back-free

    Kick Set With Fins: (400)
    16 x 25/40
    Alternate: 25 under water Dolphin kick
    25 Surface stroke ...breath control on free and fly
    - rotated kicking as dolphin and flutter on back and belly
    - rotated free-fly-back on swim

    Start/Sprint Set (400)
    8 x 15 off blocks using tempo trainer as starter. focused on breakouts and afap swim to 15y then easy swim to wall and back to start end

    Cool Down (600)
    600 easy free and back

    Total: 2400 yards

    Updated March 30th, 2011 at 07:48 PM by poolraat

    Categories
    Uncategorized
  4. Taper Day 1 for Y Nationals

    by , March 29th, 2011 at 11:40 AM (Year Three: The Road Back)
    So, I officially began the team's taper today (with a slight modification ). Instead of the 3,750 the team did (I'll include that later), I did 2,850 (although I was supposed to get out after 2,650). Here's what we did:

    400 Warm-Up
    4 x 100 Free Drill Cycle on 2:15
    1 x 1650 Broken on 26:00 (explained below)
    1 x 200 Kick on 4:00
    *****NATIONAL SWIMMERS GET OUT
    10 x 50 Kick Fast on 1:10
    6 x 100 Drill/Swim by rotating 25s on 1:50
    Total Yards - 3750

    First, the Broken 1650 (for scy pool) - swim 11 lengths, rest :20, swim 10 lengths, :20, 9 lengths, :20, 8 lengths, :20, 7 lengths, :10, 6 lengths, :10 and so on until you swim your final 1 length to total 1650. Felt really strong through the first few repeats (11, 10, 9). Started to get a little tired, but was able to maintain a decent pace (~1:22-1:25's) throughout entire thing. Pretty happy with this swim, but clearly reminded why I am a sprinter.

    I did an extra 200 yards while the team started their 10x50 fast kick set because I bought new fins yesterday and wanted to see what they were like. I bought a pair of the PDF (positive drive fins), so I could use them for breaststroke. What I didn't realize is how much tougher they are than shorter fins for normal free / dolphin kicking. I wore them for the 1x200 kick and could feel it in my butt/thighs before the 200 was done - e-gads! These will definitely help my kicking - all of it!

    Anyhoo, I am swimming the 100IM at Y Nationals and have decided to try to improve my breaststroke kick in the upcoming weeks. It should be said that breaststroke and I are not friends. The only time I have raced a 50 Breaststroke, I raced (off the blocks, no less) a :51. Yep, a :51. I averaged less than 1 yard per second. So... in honor of nationals, I decided to see what a two-week improvement plan can do. (Note: I only need to "fake" a 25 on the 100IM and am only planning to choose breast for drill cycles or kick sets. There will be no speed work here - that will go towards a stroke that I'm actually speedy in. ).

    Even putting these fins on, I had a really hard time figuring out how my feet should be so the fins would actually grab the water. No wonder I don't go anywhere! Anyway, the way I look at it, my breaststroke can't actually get any worse, so this is a great growth opportunity. Wish me luck and stay tuned. I'll keep you posted.

    Enjoy your swims today!
    Categories
    Swim Workouts
  5. I don't wanna get out of the water!

    by , March 29th, 2011 at 11:39 AM (Too Neurotic to be Suitably Aquatic)
    Hopped the 5:15 train to get to the Tarrytown YMCA / Hot Tub by 6:45 this morning. Thanks to this magical cereal to-go container, train commuting time is Kashi Heart-to-Heart with rice milk time! And that is good enough to fuel a long workout for me.

    I cut my workout a little short in order to get the early bus to the office today. That's one of the bonuses of doing tight interval workouts - you get more done in a short trip to the pool. And today I did more drill work. But then I had plenty of time to stop for coffee & a muffin at the adorable Tarrytown coffee roasters place anyway, so I guess I could have stayed in a little longer...

    200 free
    10x50: 1&2 swim, 3-6 IMO, 7&8 build, 9&10 choice
    4x50 kick
    100 EZ

    4x25 DPS
    6x50 descend on 1:00
    (I went faster to avoid Mr. Chatty guy.)
    4x100 free on 2:00
    - working on no-breath between the flags turns.
    400 pull -
    working on alt. side breathing
    8x50 kick alt. free & fly (no board or fins), with ultra fast turn drills on the deep end walls.
    4x25 back drill
    4x50 back
    3x100 back
    4x25 breast drill
    4x50 breast
    3x100 IM
    (on a "wait for the slow guy who's sharing the lane so I don't hit him with fly" interval)

    100 warm down

    Skipped:
    8x25 kick choice
    4x25 underwaters


    I wish I had done those last two sets, but I guess that's just a reason to get up at dark o'thirty on Thursday morning and do it all over again.

    Updated March 29th, 2011 at 12:42 PM by swimmerb212

    Categories
    Swim Workouts
  6. Mon/Tues. March 28-29, 2011 5:00am

    by , March 29th, 2011 at 10:16 AM (Fast Food Makes for Fast Swimming!)
    Monday: Just a nice n easy stretch out from the meet recovery day. I didn't do any cool down after that 1000 Rev. IM on Sunday, and could feel it today.
    1500 Yards

    Tuesday:

    Warmup
    400 Free/Back
    300 Free Pull
    200 IM (100 Fly, 50 Back, 50 Breast)
    100 Free Kick w/ board

    The set for today was 4 x 500s of different stuff on each, but basically swimming thru them building, etc. I didn't want to do this, so I flipped the page over to what the coach had wrote for Thursday. Even more fun to start off!

    1 x 200 Fly @ 3:30 (went 2:27)

    12 x 75
    4 Back @ 1:15
    4 Breast @ 1:20
    4 Free @ 1:00 (last 75 I did a :47)

    200 IM Kick no board

    Had to get out at this point for work
    100 EZ Free & out
    --------------
    2400 Yards

    My inner thigh muscles and legs overall were really feeling the effect of all that breaststroking I did over the weekend at the meet. Going to have to take it easy for a little bit, and do a bit more stretching at home. Can't forget the Plyos P90X, and a few of the other DVDs as well over the next couple weeks.

    The NW Zone meet is coming up in 1 1/2 weeks over at Federal Way @ KCAC. There's over 350 entries in the meet. Gonna be fun. Great pool...I've swum in it almost every year since it was opened in ~1990. I'm not resting for this meet though, just going to train right on through. Granted...my "training" is what some people do for their tapers!! <--That was for you TjrPatt!!
  7. MATT Tuesday Workout

    by , March 29th, 2011 at 10:07 AM (Pete's swim blog)
    Intersting workout today. Should be adaptable to any level by adjusting the times... which were a bit beyond my level for today.

    SCY

    400 Warm up

    8 times through
    *100 Kick - base interval
    *100 IM - base interval - :20
    *100 Free - base interval - :40
    *25 stroke - :40
    *50 Free - :40
    *25 stroke - :40

    Base intervals:
    #1, #5, #6 - 2:00
    #2, #7 - 1:55
    #3, #8 - 1:50
    #4 - 1:45

    We took a recovery break after #3, #4 and #7.

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts
  8. Breaststroke day - I really needed this

    by , March 29th, 2011 at 07:32 AM (Mixing it up this year)
    I know I usually shy away from breast due to my knees but only 2.5 weeks out and I need to get serious about it now.

    1000 Free as 200 swim/pull/swim/kick/swim
    300 Breast kick w/brfins
    200 Breast skull drill w/snorkle
    10x50@1:00 Breast pull w/fins get the dolphin motion into the stroke
    300 Free easy
    4x50@1:00 Breast held :51's
    200 Free easy
    4x25@:30 Breast held :26's
    200 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  9. Sprint Kick Workout, Monday, March 28

    by , March 28th, 2011 at 04:15 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    Kick Sets:

    20 x 25 easy speed shooters
    1-10 on back
    11-20 on belly

    50 EZ

    3 x through:
    2 x 100 kick w/fins @ 2:00 + 50 EZ
    -- each 25, dolphin kick with board to bottom of pool (12 foot deep) in streamline position, stop midway, surface and easy flutter kick to wall
    -- it's really not that easy to kick down that far with a board

    50 EZ

    6 x through:
    standing broad jump from side of pool into water + 10 seconds fast eggbeater kick + "25" dive to bottom of pool & squat jump off bottom

    50 EZ

    6 x (25 fast dolphin kick shooter w/fins & parachute + 25 EZ)
    -- 3 on back, 3 on belly
    -- these are not that easy either; "fast" describes the effort more than the action

    50 EZ

    6 x (25 AFAP dolphin kick shooter w/fins + 25 EZ)
    -- 3 on back, 3 on belly

    50 EZ

    3 x (25 fast back shooter from blocks, no fins + 25 EZ)
    -- was supposed to do 3 on belly, but was cramping

    300 EZ

    Total: 3200/2300 kick


    Stretching, 30 minutes

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

    Commentary:

    My upper body is still sore from apparently overdoing it last Friday. More sore than my legs which I hit yesterday. So I did a kick workout, which I quite liked. Didn't look at the clock much; just took as much rest as I felt like. Sprint kick workouts are fairly exhausting.

    I usually do a weights + sprint combo on Tuesdays, but may do weights and yoga tomorrow.

    I may revise my tentative meet schedule. It's going to be rather expensive to attend Canadian Nationals (and we have a lot of family jaunts this year), so I may be forced to cancel Auburn Nationals this year. The timing is a little dicey anyway since it is only 5 weeks after I get back
    from a 2 week vacation. I'm hoping we will have our local LC meet at the end of August as usual. (If not, I'll have to find some LC meet -- any suggestions?) After Canadian Nationals, I think my next real focus meet will be the Sprint Classic in October. Hoping to take aim at the SCY backstroke records there. If I don't get to Nationals this year, I hope to get to both SCY and LCM nationals next year. I can even drive to Greensboro -- first time ever for a national meet.

    Updated March 29th, 2011 at 10:34 AM by The Fortress

    Categories
    Swim Workouts , Yoga
  10. Back at It... Kind of

    by , March 28th, 2011 at 03:31 PM (Year Three: The Road Back)
    Well, the 2011 Indiana state meet is now in the books. What does that mean? In a nutshell, back to the pool. So, I dutifully set my alarm, got up at 4:30, and was at the Y at 5am ready for a nice recovery-type workout. Unfortunately, coach had other ideas. Here's what we ended up doing:

    400 Warm-Up
    6 x 50 Drill/Swim on 1:00
    3 sets:
    - 1 x 75 Kick moderate on 1:30
    - 1 x 25 Kick FAST on :30
    6 sets (fly, back, breast, fly, back, breast):
    - 1 x 100 Drill Cycle on 2:20
    - 1 x 100 Stroke on 2:00
    - 4 x 25 Stroke FAST on :30
    300 Cool-Down
    Total Yards - 3100

    It ended up being pretty brutal. I decided to wear my fins for the stroke set at the end, but - because I was wearing my fins - I had to swim it all stroke... no cheating and swimming a round freestyle. Actually, I made it! But, it was pretty brutal for the day after a two-day meet. At least, I thought so.

    Our team's taper for Y nationals officially starts tomorrow. Having never been through a taper before, I'm not quite sure what to expect. I've heard that taper times are pretty stressful and you start to feel awful before you feel better - and it can shoot your confidence. That has me a bit worried. However, I've also been told by many people on my team to trust the taper and trust the coach. It will work and I'll be surprised how fast I go at nationals when I'm fully rested. Guess we'll have to see. Since I'm the only one from my training group going to nationals, it kinds of feels like I'll be "cheating" - getting out early every day for the next two weeks. E-gads... it's only 15 days away.

    So... enough about my worries regarding the taper. I'm sure we'll get into that as the next two weeks go by.

    One other thought - I'm thinking that my new race strategy should be to swim every race like it's a relay - imagine my teammate on the blocks waiting to start her leg. Maybe that will give me the added kick during the race and the "all the way into the wall" mentality. After all, I did race faster on the relay 50 free than on my personal 50 free. Something to it? Maybe.... maybe not. But, if a simple mental trick forces me to go a smidge harder so I don't "let my teammates down", then why not? That's my pondering right now, anyway.

    Enjoy your own ponderings and happy swims!

    Updated March 28th, 2011 at 05:27 PM by kgernert

    Categories
    Swim Workouts
  11. More adventures with the grape

    Today was a three swim-buddy day at Riverbank. I thought during warmup that today’s swim would be grape-free, but one of my lanemates spotted yesterday’s grape in an another lane and brought it over—not sure how it got back in the pool. (Did we know for sure that it was the same green grape as yesterday? Nope. It looked the same, though, except that one end had turned a little brown.)

    One swim buddy suggested that every time we passed the grape, we could imagine we were swimming in California, in a lovely outdoor pool next door to a winery, from whence the fruit had escaped. (It was 27 degrees this morning in NYC). I couldn’t quite muster that much suspension of disbelief, but it did make me smile most every time I swam over it.

    Here’s the workout:

    800 lcm warmup

    Pyramid set
    100 back
    200 IM
    300 pull
    400 FR
    500 kick
    400 FR
    300 pull
    200 IM
    100 back
    [After the 500 kick, I thought of moving the grape out a bit beyond the flags, and using it as a target for streamlining off turns. That worked well for awhile, until it rolled out unreachably far.]

    3 x 200 FR desc. @ 3:15
    100 easy
    2 x 200 FR/BK halfsies, 2nd faster than 1st
    100 easy
    [I felt good on the pyramid set, but was struggling to get under 1:30 pace on these 200s. I finally resorted to using my tempo trainer because I could feel my turnover getting very slow.]

    200 warmdown + play

    [After workout I retrieved our little mascot from the far end and disposed of it. Hopefully it won’t make a reappearance any time soon!]
    Categories
    Uncategorized
  12. Monday, March 28, 2011

    by , March 28th, 2011 at 12:10 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo.

    Starting the week with sprint day!

    Warm up (950)
    300 Choice
    - did 300 mix of free and back
    200 Kick Choice - No equipment
    - kicked 200 on back
    3 x 100/1:45 smooth builds - May use equipment
    - no equip - swam free
    3 x 50/55 ds - No equipment
    - did back

    Kick Set: Back/Free/Fly with Fins (400)
    16 x 15/40 FAST
    - rotated through free-back-fly kick.
    - Kicked hard to 15 then floated on my back to the wall.

    Swim Set: (1100)
    3 x 100/1:40 Strong Pace
    - free, went 1:17-1:15-1:15
    6 x 50/1:20 Strong Pace
    - back, was seeing 38-40 on the clock after finish and turning over.
    12 x 25/40 Fast Pace with Breath control
    - rotated through free-back-fly. breath every 4 on free, every 2 on fly
    16 x 12.5/40 AFAP No Breath
    - rotated through free-back-fly. I did breathe on the back ones
    - not sure of times on the 25s and 12.5s


    Cool down
    200 easy free

    Total: 2650 yards
    Categories
    Uncategorized
  13. Mon Mar 28th, 2011

    by , March 28th, 2011 at 10:08 AM (Ande's Swimming Blog)
    Mon Mar 28th, 2011

    4 days til Zones 31 days til Nats
    working on:
    losing some weight,
    getting stronger in the weight room &
    faster in the pool.

    Zones Entries:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Subscribe to Ande's Swimming Blog


    Lifted yesterday, thighs hurt from Friday's workout, so I'm done with leg press til after zones

    Ate too much this weekend
    weighed 222 after practice this morning
    need to bring it down, going the wrong way

    Whitney Coached
    UT, SCY main pool
    6:30 - 9:00
    dove in on around 6:35
    trained with todd & Marcio
    beside Tyler, mike, larry, pat evoe, kelly
    wore FS 1 jammer


    WARM UP
    assigned 4 x 250 did 2

    Main SET:

    5 x 100 desc on 1:30

    assigned 10 x 100 on 1:30 hold pace from #5
    did 5 x ( 50 easy 50 skip on 1:30, 100 easy speed on 1:30 held 60 - 62's)

    assigned 1000 & skipped it

    5 x 50 desc on :50

    assigned 10 x 50 on :50 hold desc pace from #5
    did: 5 x (50 swim easy speed held 28's, skip a 50)

    assigned 750 k & skipped it

    4 x (75 easy, rest 1:00, 25 fr FAST from a dive, went 9.9 on #4)


    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    2011 South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX
    Days Till
    Entered:
    Fri 1650 fr, 400 IM
    Sat 500 fr, 200 bk, 100 fr, 200 br
    Sun 1000 fr, 50 fr, 200 IM, 50 fl


    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Days till
    entries:

    Fri Apr 29, 2011 400 IM 6th Event, 50 FL
    Sat Apr 30, 2011 100 IM, 50 Br
    Sun May 1, 2011 500 Fr, 200 IM

    Updated March 28th, 2011 at 03:23 PM by ande

    Categories
    Swim Workouts
  14. MATT Monday Workout

    by , March 28th, 2011 at 08:48 AM (Pete's swim blog)
    SCY

    400 Warm up

    400 free - 6:00
    300 (3 x 50 Kick/50 free) - 5:15
    200 (100 IM/100 Free) - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    200 (100 IM/100 Free) - 3:15
    300 (3 x 50 Kick/50 free) - 5:15
    1:00 Rest
    400 IM Timed (6:01)
    50 Easy

    20 x 50
    * 1-4 IM Down/Free back - :45
    * 5-8 Kick Down/Free back - 1:00
    * 9-12 IM Down/Free back - :45
    * 13-16 Kick Down/Free back - 1:00
    * 17-20 IM Down/Free back - :45

    10 x 25 Breath Control - :40
    * 1-2 SDK Half way/Fly one breath
    * 3-4 Breast Stroke pull outs no breath
    * 5-6 Free no breath
    * 7-8 Fly no breath
    * 9-10 Breast stroke pull outs not breath

    100 Cool Down

    (3800 Total)
    Categories
    Swim Workouts
  15. Starting Taper Today

    by , March 28th, 2011 at 07:34 AM (Mixing it up this year)
    It took a little while to get moving but once I did it was good.

    500 Free
    400 IM drill the fly, pull back, kick breast, swim free
    100 Free
    500 Free kick w/fins every 3rd 25 fast
    1x50@1:00 Free w/fins sprint went :30
    1x100@2:00 Free w/fins recovery
    1x50@1:00 Free w/fins sprint went :28
    1x100@2:00 Free w/fins recovery
    1x50@1:00 Free w/fins sprint went :29
    1x100@2:00 Free w/fins recovery
    1x50@1:00 Free w/fins sprint went :29
    1x200@4:00 Free w/fins recovery
    8x50 from dive good breakout for each event I am doing at nationals then easy free
    300 Free w/snorkle
    200 Free easy

    Total 3000 yards
    Categories
    Uncategorized
  16. 3/26 - 3/27 Inland NW Champs Recap

    by , March 27th, 2011 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    We only had 55 people entered in the meet. It was one of the lowest of all time for the area, and especially for this season where all other meets were a bit higher attended. Not a lot of rest for us.

    Saturday:
    400 IM: 4:41.94 2 seconds slower than in February. I think that my sickness midway through the week took a toll on me for this event. I just got wiped out after the 75 point of the race. I was still faster at the 200 point of the race than before, but couldn't bring it home.

    200 Back: 2:16.33 Best time in SCY because it was my first time doing it. It was a little slow compared to my SCM conversion from 2:29 a few weeks ago.
    [nomedia="http://www.youtube.com/watch?v=SU3ZNK-57jY"]YouTube - 3-26-11 200 Back.mp4[/nomedia] (I'm in Lane 4)


    100 Breast: 1:07.29 Best time in masters by 2 seconds. Missed my LIFETIME best by just over 1/2 second too! I was going up against "The Breaststroker"...a guy who swims only the 50, 100, and 200 in each meet, and nobody can really touch him. I was able to beat him in this one. Yippie!!
    [nomedia="http://www.youtube.com/watch?v=8jF5rFhO15Q"]YouTube - 3-26-11 100 Breast.mp4[/nomedia] (I'm in lane 4)

    400 Medley Relay: Fly - split a 57 high

    Saturday evening at the social: We had our regular LMSC annual meeting, and awards for the year. I won the most dedicated swimmer award this year. I was not expecting it and am honored!

    Saturday night night: Halo on the XBOX 360 till about 1:00am...priorities you know...swimming/XBOX/swimming/XBOX...I figure I can swim anytime, the XBOX was a one time deal!!

    Sunday:

    A little tired, but still having fun.

    50 Breast: 31.46 Another masters best time by default, 1st time. I was too deep on the dive and got stuck underwater during the breakout stroke. Got beat by the breaststroker dude by .3 seconds
    [nomedia="http://www.youtube.com/watch?v=p0cO0sAE5I8"]YouTube - 3-27-11 50 Breast.mp4[/nomedia]


    200 Breast: 2:29.49 Best time for 4 seconds. Was out at a 1:10 at the 100. Just got tired, but came home strong and almost caught "the man".
    [nomedia="http://www.youtube.com/watch?v=CYV-q3i5SHs"]YouTube - 3-27-11 200 Breast.mp4[/nomedia]


    200 Free Relay: leadoff 24.64

    400 Free Relay: leadoff 53.60 this was the next heat after the previous relay, so about 2 minutes of rest for me.

    Assigned: 1000 Free
    Did: 1000 Reverse IM (idea provided by That Guy): 12:45.59 - This was just a have fun race. Swam it pretty relaxed, to be ready for the 250 at the end. It didn't even hurt, and my stroke held strong. Basically my time was like putting two 5:00 400 IMs together, with a 2:45 200 IM also...so not too bad.
    [nomedia="http://www.youtube.com/watch?v=DfkhgiSaIj8"]YouTube - 3-27-11 1000 Rev IM.mp4[/nomedia]

    Updated March 28th, 2011 at 09:34 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  17. Quality, plus some quantity

    by , March 27th, 2011 at 08:56 PM (Too Neurotic to be Suitably Aquatic)
    I pulled a recent workout from Tall Paul on USMS yesterday. I think I'm going to give it to the FISH tomorrow. (I'm lifeguarding & providing workouts while Coach is on a leave of absence until April.)

    I went up to Bard College with The Tall Guy again today. He helped to pace me, his backstroke with a drag suit is just a bit faster than my all-out freestyle... This is the [ame="http://forums.usms.org/showpost.php?p=238145&postcount=321"]original workout[/ame], and here are my modifications:

    15 min. warm up (S, K, Back, S by 200's)

    1x100 @ 2:15 cruise
    1x100 @ 1:30
    1x50 power kick @ 1:00
    100 @ 2:15 recovery

    2x100 @ 1:25
    2x50 power kick @ 1:00
    1x100 @ 2:15

    3x100 @ 1:25
    3x50 power kick @ :45 (with fins)
    1x100 @ 3:15

    4x100 @ 1:25
    4x40 power kick @ :45 (with fins)
    1x100 @ 2:15

    5x100 stroke (no interval)
    5x50 power kick @ :45 (with fins)
    1x100 @ 2:15

    10 x 50 @ :50 with fins

    200 warm down

    =4350


    I had put some aspirational times on my workout sheet, thinking I could do the 3's on 1:20 and the 4's on 1:15, but 1:25 was my limit, although I was coming in on 1:20, I needed those 5 seconds. But in remembering how I've struggled to make 100's on 1:30 in the past, I was pretty excited to make that 4th 100 on the last free set.

    One hitch is that all the fast swimming left me with a bit of a headache for the rest of the day. And while I was waiting for a phone call later in the afternoon, I sat down for a nap and slept for an hour and a half!

    An observation I made about the fins: I'm working on doing more underwaters, but I don't feel like I go much further with the fins on than without. It's a running out of air issue, especially after doing fast sets. I'd like to believe that with some work on this, it will get better.
    Categories
    Swim Workouts
  18. GRIN State Meet - Day Two

    by , March 27th, 2011 at 08:14 PM (Year Three: The Road Back)
    Today got off to a much better start than yesterday did - I actually managed to sleep most of the night and was not nearly as tight/worried about the events today as I was yesterday. YAY for good beginnings.

    Once I got to the pool, I did a nice and easy 1000 warm-up, then counted for a friend swimming the 1000. Of course, I got so splashed during his flip turns that when I returned to my team's area, people asked how I had swam...

    My first swim of the day was as part of the 200 Free Women's Relay. I swam the second leg - and swam a split of :29.43! I have never gone under :30 before and it was fantastic! So happy - and so glad I could swim so fast for my teammates.

    My second swim of the day was the 50 Free. This was not nearly so quick - 30.54. However, my start wasn't as good as it was in the relay and I misjudged the turn slightly. Oh well... I know I can break :30 now - and I will do so again.

    Third event up was the 50 Back. Even though I had worked on improving my back start on Friday, the start didn't go well and I was really stiff. Swam a :38.21...again. Seems like I always swim a :38.something - need to work on this more in practice, I guess.

    Final solo event of the day - the 100 Free. I have been playing around with my flip turns and remembered to apply my new strategy. I had been turning on the wall and coming off on my stomach. My training partner told me to stay on my back coming off the wall and rotate while I sdk. While I forgot to try this during yesterday's 200 free, I remembered here. The result? My PB of 1:07.99 from my last meet turned into a 1:07.21! I have been working on my sdk's in practice and was amazed at how much power I could maintain off the wall. Definitely have to continue working on that! YAY!

    The last event of the day was as part of the 400 Free Women's Relay. Haven't seen my splits yet, but was able to anchor our team and maintain our lead - and we won the relay! So, while yesterday had a number of "blah" moments, today was much better and finished awesome!

    Then, a nap, a good dinner, and bedtime will be coming quickly. After all 4:30am still comes pretty early. Tomorrow's workout will be more of a recovery kind of day (with some stroke thrown in for fun) and then our Y Nationals taper starts on Tuesday. I've never actually tapered for a meet before - and I've never swam at anything as big as a national meet. But... everyone tells me just to trust my coaches and trust the taper. Hope it works! Any advice, words of wisdom? All I can say for sure is that the next few weeks will definitely be interesting....

    Happy swims to you!
    Categories
    Swim Workouts
  19. Sat & Sun, March 26-27

    by , March 27th, 2011 at 08:11 PM (The FAF AFAP Digest)
    Saturday:

    My off day. Hit the gym briefly for:

    RC Exercises, 15 minutes

    Stretching/Yoga/Foam Roller, 40 minutes


    Sunday:

    Drylands:

    RC exercises (3 way arm extensions, external rotators, seated straight arm dips)

    extreme angle step up w/DBs, 40 x 2 x 10

    -- Use a high box, create an extreme lunge with only toe on the ground and step up. The high box recruits the glute more than a traditional low box step up.
    -- I plan on adding explosive steps ups to my list of plyo exercises: [nomedia="http://www.youtube.com/watch?v=KDwzB6xuZ9o"]YouTube - TFW Explosive Box Step Up[/nomedia]


    total ab machine, 120 x 2 x 15
    lower back machine, 120 x 2 x 15
    back extensions, 25 x 2 x 15
    reverse scoop, 25 x 2 x 15
    explosive leg extensions, 60 x 2 x 10
    front power squat, 180 x 1 x 15
    squat jumps w/bar, 45 x 2 x 10
    lateral bunny hops over bench, 25
    (didn't do another set b/c this bothered by foot)


    Swim/SCM/Solo:

    30 minute slow continuous swim


    Commentary:

    Yikes -- my upper body has been sore all weekend from Friday's drylands. Probably should have started at lower weight on some exercises ... But I always feel that if I'm going to be sore anyway, it might as well be for a good reason. And I don't have any time to waste if I'm going to re-taper somewhat for Canadian Nationals. Felt pretty dreadful in the water today a a result. I hate the soreness that comes after solid 3 week taper.

    Updated March 27th, 2011 at 08:18 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Yoga
  20. 5K Breast Stroke Drill

    by , March 27th, 2011 at 06:45 PM (Pete's swim blog)
    Missed a couple days this week. Thursday, my wife had her gall bladder removed. That went well and I'm very fortunate to have been able to swim Friday morning. Saturday morning, severe storms rolled through and lasted all day - pool closed . I had a couple hours to spare today so I got the idea that maybe I could throw together some things I liked from the Breaststroke Lane ([ame="http://forums.usms.org/showthread.php?t=16584"]The Breastroke Lane - U.S. Masters Swimming Discussion Forums[/ame]). First off, 5K is a bit much for breaststroke and now I've got a touch of tendonitis. Maybe someone could use pieces of this for another workout. Thanks to all who posted tips and drills to the breast stroke lane. I used a lot of it in the workout. Here it is:

    Warm Up
    1 x 400 Coice
    1 x 100 3x-6x SDK/Breast

    Drill
    6 x 50 1:00
    #1-2 Alternate kick (Kick right, kick left, kick both)
    #2-3 2 pull/1 kick
    #4-5 2 Kick/1 pull

    Main Set
    6 x 200 Breast 3:30 1200
    #1 Convert 4 pull/1 kick to 1 pull/4 kicks
    #2-3 Breast
    #4 Double Pull-outs (This was really hard on the last couple 25s - can see why Allen hates it)
    #5-6 Breast
    50 Easy

    Kick Set
    10 x 100 2:00 Odds - BR Kick
    Evens - BR Kick on back
    Tendonitis kicked in about 200 yards into this. I ended up mixing a lot of backstroke and fly kick in to relieve the pain in my knee.
    100 Easy

    Fin Set
    12 x 50 1:00 600
    Odds flutter kick w/ fins; evens fly kick w/fins
    #1-6 down underwater pulldowns, back br pull
    #7-12 down underwater breaststroke, back br pull
    50 Easy

    Up/Downs
    5 x 100 BR 1:45 (:05)
    More than :05 rest, decrease stroke count by 1 on each 25
    Less than :05 rest, increase stroke count by 1 on each 25
    5 x 100 BR 1:45
    Start with easy to make stroke count. Decrease one stroke each 100. I started with 8 and went down to 4. I learned a LOT from this set. Dropping to 5 strokes didn't really impact my speed even though it felt very slow. My problem was mostly getting enough O2.

    Cool Down
    1 x 200 Choice

    (5000 total)
    Categories
    Swim Workouts