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  1. 12.21.11 - Distance stuff

    by , December 21st, 2011 at 09:52 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool pretty much empty so we had it to ourselves. Kind of strange. I suppose everyone is travelling. Planned to take it easy today but the lure of going a little bit faster got to me at the end. Had a solid 500 timed (5:57) at the end of practice. Since my best meet time is 5:54, I'm going to have a lot of fun crushing that in February. Probably would have gone a lot faster but I was very tired and my flip turns were getting sloppy. My 400s were all consistently in the 5:00 range. Never done that before.

    SCY

    500 Warm up

    400 Free - 6:00 (4:55)
    5 Times through
    * 50 Fly - :45
    * 50 Kick - 1:00
    * 50 Back - :50
    * 50 Kick - 1:00
    * 50 Breast - :55
    50 Easy

    400 Free - 5:40 (5:05)
    400 Free - 5:20 (5:00)
    400 Free - 5:00 (4:55)
    100 Easy
    500 Free timed (5:57)

    200 Cool down

    (4200 Total)
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  2. My legs are going to hurt later

    by , December 21st, 2011 at 08:36 AM (Mixing it up this year)
    I am just waiting for the pain to start.

    1000 free broken w/6 beat kick
    10x100@:10R back kick w/fins alt by 100 streamline kick/arms perpendicular/fashion model
    5x100@2:00 back w/paddles maintain a strong kick
    500 free w/snorkle maintain 6 beat kick

    Total 3000 meters
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  3. New perspective

    by , December 21st, 2011 at 02:30 AM (Alex's swim journal)
    Here's the workout I managed to get in Tuesday:

    1000-yard warm-up in 17:30
    1:30 rest
    5 x 200 on 4:00 (3:03; 3:02; 3:03; 3:05; 3:09)
    5 x 100 on 2:00 (from 1:29 to 1:33)
    500 cool down (alternating breast and free; frees were in around :55 and felt very relaxed)
    [3000 total yards]

    So the speed work (it's speed for me!) felt OK; not great, but OK. It's a far cry from the 16-20 200s I would do this summer, or the 15 x 100 on 2:00 I could get in after time-trialing myself in a mile. Picking up the pace, pushing beyond the comfort zone for a little while does make "normal" swimming seem a heck of a lot smoother and easier.

    It's all about perspective... :55/50 scy seems like a real slog when all you do is :55 50s. But seems like a piece of cake when you're doing a workout with lots of :45 50s. Tricking the body and mind... am I in an Escher drawing?

    Check out the picture gallery on his official website: http://www.mcescher.com/

    I guess I need to start thinking about the one-hour postal. I've been able to get in two miles in right around 60 minutes on some of my longer swims earlier this fall, so 3500 is certainly possible within a couple of weeks; but 3600-3700? We'll see what my long swim on Saturday feels like. So far, the raft off of Calypso's Island (see 12/19 post) looks like it's going to be made of a heavy dose of 100-200 intervals.

    Updated December 22nd, 2011 at 01:41 PM by mcnair

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  4. Tuesday, Dec. 20, 2011 5:00am & 5:30pm

    by , December 20th, 2011 at 11:35 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout

    9 x 200 Free
    (3 rounds of 1 @ 3:00, 1 @ 2:40, 2 @ 2:20)

    4 x 100 IM @ 1:30 (1:18s)

    10 x 50 Kick w/ board @ :55

    12 x 25 @ :30 Odds Fly, Evens Free

    4 x 50 Free @ :40 (:32s)

    100 EZ
    ----------------------
    3300 Yards

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

    P.M. Workout

    **Borrowed this one from Tom Patterson

    Didn't quite do as much of the workout as he did, but I'm not the distance kind either!

    Warmup
    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    8 x 50 Free @ :50
    2 rounds of rotation (EZ/Fast, Fast/EZ, EZ/EZ, Fast/Fast)

    4 x 100 Kick w/ board (no fins) @ 1:50 (1:40s)

    8 x 25 Free @ :30 Odds fast, Evens EZ

    4 x 125 IM @ 1:50 (rotate the extra length of IM) (1:35-1:40)
    Fly Fly Back Breast Free / Fly Back Back Breast Free / etc.

    8 x 50 Fly @ :45 (:33-:36s)

    1 x 300 IM...then

    3 x 100 Free Pull @ 1:15 (1:05s)

    100 EZ and out
    ---------------------
    3600 Yards

    I was wiped out at this point. I would've loved to have done Tom's entire set, but it wasn't happening tonight. A combo of the double swim today, in addition to the P90X workouts has drained my tanks. I'll hit the 500 Mile mark in the morning for sure, provided I get out of bed.

    499.39 miles swum (=878,930 yards, =803,694 meters). View my progress | Go The Distance 2011 results.
    Most recent milestone achievement: 400 miles on 10/29.
    0.61 miles (= 1,070 yards, = 978 meters) to next milestone (500 miles milestone).
    That'll be my standard 1000 yard warmup, and I think I'll hit my 500 Miles in style with a 100 Fly for time from the blocks!
  5. Awesome morning 12/20/12

    by , December 20th, 2011 at 09:47 PM (Workout Swimmer)
    This was a great morning. I woke up without any pain in my elbows at all! I felt good in the water & only began having a little bit of elbow discomfort about 2/3 of the way through. I was really surprised I got all this in in the time alloted.
    900 (3 x 300, 100 free, 25 back/25 breast)
    800 ( 2 x 400 pull, first one w/out paddles)
    700 (100 free 50 breast repeat)
    600 ( 6 x 100 kick on 1:40, #3 & 6 w/out the board) with zoomers
    500 (10 x 50 on :50 pull no paddles; w/a friend!!)
    400 (4 x 100 IM on 1:40, no toys at all)
    300 (50 breast, 50 free, 100 breast, 50 free, 50 breast)
    200 IM twitch
    100 easy
    Total: 4500 in 80 minutes

    All by my lonesome except for the 50's. Very pleased with myself, and so grateful my elbows are being considerate today. Hopefully this will continue for the rest of the week. THAT would be an awesome Christmas present!!
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  6. Tuesday, Dec. 20

    by , December 20th, 2011 at 07:04 PM (The FAF AFAP Digest)
    Drylands:

    RC and ankle exercises
    leg extensions, 70 x 4 x 12
    seated row negatives, 80 x 3 x 12
    wide grip lat pulldown, 90 x 4 x 8
    -- Jazz was right; this didn't bother my elbows at all
    leg abductor, 120 x 3 x 15
    lower back machine, 130 x 15

    flutter kicks on bosu with ankle weights, 3 x 100
    long arm crushes, 3 x 50
    captains chair leg raises, 3 x 20
    power wheel roll outs, 3 x 20


    Bike, 30 minutes

    Stretching/Yoga, 30 minutes

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

    Still treading lightly at the gym. My elbows are slowly but surely improving.

    http://www.livestrong.com/blog/blog/...trends-2011-2/

    Swimming science roundup, including blurbs on VASA training, breaststroke tips, energy drinks, etc.
    http://www.swimmingscience.net/2011/...und-up_18.html

    Updated December 20th, 2011 at 07:10 PM by The Fortress

    Categories
    Strength Training and Dryland Workouts , Spinning , Yoga
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/21/11

    by , December 20th, 2011 at 04:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    2 X 150 2:45 2:45
    2 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 6:40
    3 X 100 1:40
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 3:20
    3 X 100 1:40

    SCY

    1 X 100 easy swim

    1 X 300 kick 6:00
    10 X 50 kick 1:00

    WARM DOWN: 4 X 50 easy 1:00

    4300 Y/M
    Categories
    Swim Workouts
  8. Emerging from circle 8

    by , December 20th, 2011 at 01:02 PM (Alex's swim journal)
    Woke up this morning feeling rested (heart rate at 46, I usually like to see it at 42-44), so maybe I've beat off the cold I felt coming on a few days ago. I no longer feel like I should be carrying my own head around like a lantern:

    Click image for larger version. 

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    Bertrand de Born definitely needs a speedo.

    Slogged through a slow 2000 yesterday. I think today I'm going to dust off some cobwebs and mix in some "speed" work (maybe some 3:00 200s on 4:00), not many reps, but just enough to remind my body that I can do this... make the easy swims seem easier.
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  9. Tue Dec 20 2011 FRIED

    by , December 20th, 2011 at 12:30 PM (Ande's Swimming Blog)
    Tue Dec 20 2011 FRIED

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    scy UT Swim Center: diving well
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Jim & Paul
    beside tyler & Dakota

    Warm Up

    200 fr 150 br 100 bk 50 fl
    100 100 100

    Main Set:

    20 x 50 fr on 40 right into
    20 x 25 fl on 25 (best ave, don't break stroke & didn't) did 5 SDKs on each one

    1:00 rest

    10 x 100 fr on 1:15 right into
    20 x 25 bk on 25 (best ave)
    started hurting on the fr, felt like my left thigh was going to cramp

    assigned 5 x 200 on 2:25
    did 2 did 150's on 3
    really hurting and fried from yesterday's double

    20 x 25 br on 30 (best ave)
    Categories
    Swim Workouts
  10. My bilateral nightmare

    We all had individual workouts that focused on some of our weaknesses. Since I normally breathe to the left I did a lot of right side breathing swims. Because I don't make myself bilateral breathe in practice it is hard for me to swim fast while doing it. Maybe I should at least do it while warming up or cooling down.

    10 min. choice

    500 swim 6:45
    --1st 250 breathe every 5
    --2nd 250 breath normal

    5 x 50 fly w/fins @ 60 hold under 35
    --still trying to build some endurance

    6 x 150 buoy only @ 2:00

    3 x 200 back @ 2:55 decend

    3 x 500 buoy only @ 7:00
    --100 3 right arm only/ 3 left arm only
    --200 breathe on "wrong" side
    --200 breathe 1/5
    --Felt smooth but not fast

    200 w/d

    4450

    I have so much work to do in the pool. One day at a time.
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  11. 12.20.11 - Tuesday workout

    by , December 20th, 2011 at 10:18 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Pool temp 83. Felt the aftermath of yesterday's hard effort. Mostly just a bit sore but didn't slow me down too much. We did this workout straight through. I mixed in some IM since we are now getting used to a 1:10 pace.

    SCY

    500 Warm up

    3 x 100 - 1:25 (I did first two IM)
    2 x 100 - 1:20 (I did first one IM)
    1 x 100 - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 Pull - 1:25
    2 x 100 Pull - 1:20
    1 x 100 Pull - 1:15
    16 x 25 - :30 Easy free/Hard stroke IM order
    3 x 100 - 1:25 (Every other one IM)
    2 x 100 - 1:20 (Every other one IM)
    1 x 100 - 1:15
    2 x 100 - 1:20
    3 x 100 - 1:25 (Last one IM)
    16 x 25 - :30 Easy free/Hard stroke IM order

    200 Easy fly (3:00)
    100 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  12. A planned easy day

    by , December 20th, 2011 at 08:23 AM (Mixing it up this year)
    I did not want a repeat of yesterday so I went easy free.

    500 free
    500 free kick w/fins
    5x200@3:30 free w/paddles & bouy
    5x100@2:00 free w/snorkle keep a six beat kick
    200 free kick
    Total 2700 meters
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  13. Monday - longer workout

    by , December 19th, 2011 at 11:49 PM (Dan's hobby/obsession)
    I've been focusing on getting pool time for the past couple of weeks. A bit of a knee injury has kept me from running, so I've put a bit extra time into swimming and I feel like I'm starting to get back into swim shape.

    Today many of my training buddies started their 36 week training plan for Ironman Canada. I've got a bit of ADHD when it comes to competition, so I decided not to join them on a 36 week single-event plan.

    But I did decide to acknowledge the beginning of their journey by putting together a double-ironman distance swim workout (my math was off so I ended up being 200yds short, oops)

    600 warm up (2 x 100sw/100k/100pull)
    3 x 500 swim @ 6:40
    100-500 pull ladder with paddles @ 1:20/100yds interval
    20 x 75 @ 1:20, 1-5 fly/ba/br, 6-10 ba/br/fr, 11-15 br/fr/fly, 16-20 fr/fly/ba
    500-100 pull ladder, no paddles, @ 1:20/100yds interval
    4 x 300 swim @ 4:00
    400 cool down

    8,200 SCY

    I was pretty happy with this effort. The yardage was bordering on "garbage," but I think I kept the pace fast enough to call this a quality workout. I've managed a few sets of 100s at 1:15 and am hoping to take a shot at 1:10 either this week or next - sticking with my strategy of gaining speed through strength instead of flailing.
    Categories
    Swim Workouts
  14. Workout 12/19/11

    by , December 19th, 2011 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50
    - #5/10 BK

    5 x 50 Kick on :60
    - FR with board, BK w/o, SDK, FR, BK

    2 x Noah's Ark PULL WITH BUOY on 7:00
    - 1st one all FR
    - 2nd one all BK

    200 w/d and out

    (2550, 45 min)
    -----------

    Feeling crummy all weekend - started to get the head cold going around on Friday and I tried to sleep a lot and eat a little as the endless streams of snot drained from my head. Gross, I know.

    Feeling better today, not so tired but still some sinus pressure. Wanted to get in a good workout without anything super difficult. This was a nice compromise. I wasn't really concerned on times, but came in around :37 on the 50's.

    I did time the Noah's Arks' with my Speedo finger stopwatch/lap counter thingy ...
    - FR was 6:13.00 (fastest 50= 34.87, avg 50= 37.30, 200= 2:28.21)
    - BK was 6:54.00 (fastest 50= 37.10, avg 50= 41.40, 200= 2:44.71)

    A question for your forumites out there: anyone have success with the Neti-Pot sinus cleanser system? My brother tried it and inhaled/swallowed a dose of the saline/mucous that he was supposed to drain out, so he was not very supportive of me trying it.

    Updated December 20th, 2011 at 12:38 AM by rxleakem

    Categories
    Swim Workouts
  15. Monday, December 19, 2011 5:00am

    by , December 19th, 2011 at 09:27 PM (Fast Food Makes for Fast Swimming!)
    Warmup:
    200 Free
    100 Kick w/ board
    200 Free Pull

    5 x 100 Kick w/ board @ 1:50 (~1:40s)

    Hill Set (:30 base + :15 per addt'l 25)
    25 Free @ :30
    50 Free @ :45
    75 Free @ 1:00
    100 Free @ 1:15 (I knew this was going to suck when I came it at 1:12 here)
    125 Free @ 1:30
    150 Free @ 1:45
    175 Free @ 2:00 (missed it)
    200 Free @ 2:15 (missed it)
    rest to put on pulling gear
    200 Free Pull @ 2:15
    175 Free Pull @ 2:00 (missed it)
    150 Free Pull @ 1:45
    125 Free Pull @ 1:30
    100 Free Pull @ 1:15
    75 Free Pull @ 1:00
    50 Free Pull @ :45
    25 Free Pull @ :30

    I was a little rusty this morning. I guess it happens to everyone.

    3 x 200 Free @ :15 rest

    ----------------------
    3400 Yards

    I did the P90X-2 "Plyocide" DVD workout yesterday, and while similar to the 1st series "Plyometrics" DVD, it brings a little added "fun" to the workout.
    Tonight will be the "X2 Total Body & X2 Ab Ripper" workouts...should be fun
    I'm going to go through the P90X2 series, though my 90 day cycle will be a little more stretched out to 120-150 days with some rest days in there & of course time off prior to meets. I figure this is a good addition to just swimming alone.

    As for swimming in my little informal gridge with AZTIMM:
    From my FLOG: My actual current pace: 495.47 miles as of today
  16. Back to Being Me! 12/19/11

    by , December 19th, 2011 at 09:00 PM (Workout Swimmer)
    Went to Meyers at lunch today - didn't even bother getting up at 5am, cuz it was gonna be about 34 degrees outside & super son had his wisdom teeth out on Friday & so wasn't going either.
    They scared me tho - they were later than usual & I thought I was going to have to swim all by myself!

    600 warmup (100 free 25 back/25 breast repeat)
    600 pull no paddles
    (Group showed up about here)

    6 x 75 (50 free 25 stroke) on 1:15
    4 x 200 on 3:00
    8 x 100 (3 on 1:20, 1 on 1:40 repeat)
    12 x 50 on 1:00 alt kick & stroke
    200 easy
    Total: 4050
    Elbows are being considerate today, mild discomfort, no sharp pains. Thank goodness.
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  17. Aerobicizing, Monday, Dec. 19

    by , December 19th, 2011 at 06:16 PM (The FAF AFAP Digest)
    Bike, 40 minutes

    -- Felt much easier today than yesterday.

    Swim/SCY/Solo:

    600 various

    8 x 50 fly drills

    20 x 100 w/fins @ 1:30
    --just cruised

    5 flutter kick w/board (keep under 1:15, legs felt that last 2 days of biking)
    5 free (1:09-10)
    5 backstroke kick (1:12-13)
    5 free (1:09-10)

    50 EZ

    Total: 3050

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

    Only had 50 minutes to swim so did, for me, a short rest main set. I haven't felt like going fast yet anyway, so this was fine. Though it felt rather odd. Even the noodlers commented that I was doing a short workout!

    Updated December 19th, 2011 at 07:45 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  18. Double Mon Dec 19th 2011

    by , December 19th, 2011 at 04:41 PM (Ande's Swimming Blog)
    Mon Dec 19th 2011

    Whitney Coached
    scy UT Swim Center: main pool
    NOON - 1:00 dove in 12:04
    wore Speedo endurance jammer
    trained beside Jim & Bob

    Warm Up

    3 rounds of
    150 fr 75 fl bk br 25 fr fast 1 breath

    Main Set:

    assigned: 2 rounds of
    400 on 4:40 right into
    4 x 50 on :40 done 25 fl 25 fr right into
    300 fr on 3:30 right into
    3 x 50 on :40 done 25 bk 25 fr right into
    200 fr on 2:20 right into
    2 x 50 on :40 done 25 br 25 fr right into
    100 fr on 1:10
    1 x 50 fr on 40

    DID: all of round 1 & made it
    skipped a 50 in the 400 & 300 on round 2
    started to hurt & feel fried
    did close to 9k today
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -12/20/11

    by , December 19th, 2011 at 02:04 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:45 3:30
    5 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    6 X 200 Free 3:15

    2 X 100 kick 2:20
    4 X 50 kick 1:10

    SCY
    1 X 100 swim

    1 X 100 IM 1:45
    4 X 50 1:00
    1 X 200 IM
    4 X 50 1:00
    1 X 300 IM 5:15
    4 X 50 1:00
    50's: swim 1 of each stroke, IM order

    WARM DOWN: 4 X 50 easy 1:00

    4400 Y/M
    Categories
    Swim Workouts
  20. 12/19/11

    by , December 19th, 2011 at 01:14 PM (The Labours of SwimStud)
    Swiped from Sue Welker via AquaFeisty

    600 FR/BK by 100

    4 times-with fins
    4 x 25 BR Drill :30 Odds fly K & lunge, evens flutter K fast hands
    1 x 50 FLY :100

    100 EZ

    6 times
    100 Broken FR 2:30 broken at the 50 for :10

    400 P
    200 K
    100 Swim EZ

    Knee hurt so I quit at 150 on K and did a 150 EZ swim

    2600 in ~60 mins
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