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  1. In a word....Sluggish

    by , November 29th, 2011 at 08:17 AM (Mixing it up this year)
    My sprints were horrid with the exception of my back stroke.

    My free with fins was 30,29,29,29 fly 35 back 33. The fly with fins felt sluggish. The back was fantastic. My free just felt slow.

    500 free every 3rd lap drill catch up at hips
    500 free kick w/fins every 3rd lap fly kick
    6x[50@1:00 sprint #1-4 free #5 fly #6 back w/fins
    .....[200@4:00 free easy w/fins
    4x50 from dive 20 yard sprints alt fly/free
    300 free w/snorkle middle 100 kick

    Total 3000 yards
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  2. Monday, Nov. 28th, 2011 5:30am & 5:00pm

    by , November 28th, 2011 at 11:22 PM (Fast Food Makes for Fast Swimming!)
    We're still not back into the Wenatchee High School pool since the drowning occured a few weeks ago, but I'm making do with the YMCA pool. It's completely nutso over there in the a.m. swims, and I'm only able to get 30 minutes, but that's better than nothing!

    A.M. "Splash": got out on deck at 5:30 and :15 seconds and there were already 6 ladies out there claiming their lane space. And I was even the 2nd one scanned in this morning!! I don't get it??!! Oh well, jumped in and had 200 yards done before anyone else even hit the water.

    Warmup/Everything: after the initial 500 I was circle swimming with 2 others and just "fitting stuff in".

    500 Free
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    200 Free @ about :15 rest
    100 Free @ about :10 rest
    400 IM Drill
    20 x 25 @ ~:30 (depending on the others in the lane) Odds Fly, Evens Free
    ----------------------
    2000 Yards and off to work

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

    P.M. Practice (while the kids had lessons)

    300 Free
    300 Free Pull
    10 x 50 @ :45 (first 6 around :33s, next 4 were :31s)
    20 x 25 @ :30 Odds Fly Fast, Evens Free working on maintaining kick while breathing

    (1600)
    -- mini-break (not a Q-Break) to get my son showered and dressed --

    12 x 75 Free Pull @ :55 (held :47-:50s)
    really difficult to see the red hand on the clock thru red semi-fogged goggle lenses from the opposite end of the pool!

    400 of swimming working with another lap swimming on his stroke/kick/breathing technique.
    Found out this guy was down in Phoenix doing the Tempe town OW 2.4 mile swim a little while ago. He said it was basically like swimming in sewage though, and not fun!

    -------------------------
    2900 Yards

    4900 Yards for the day.


    I got the meet timeline for this coming weekend for my USA-S meet right here in town. Looks like 180 swimmers in the meet, and thats for all ages from 8 & Under to 15 & Over. They've actually combined the 13-14 and the 15&Over together, which is nice since they're quite a few fast 14 year old guys to race with. Not a lot of heats, but at least they're running all age groups together (rather than a split session meet) so I get a little more rest. Each day runs from 9:00am till about 4pm.

    Saturday A.M. I'll probably have to work for 3-4 hours prior to the meet, so I'll just skip warmup and do a few laps in the 12 yard deep tank prior to my races.
    Sat.
    100 Free, 100 Breast, 200 IM (break) 200 Back, 200 Fly, 500 Free
    Sun.
    200 Free, 200 Breast, 100 Back (break) 100 Fly, 50 Free, 1000 Free
    (Note: I'm not signed up for the 2 red events above)
  3. Workout 11/28/11

    by , November 28th, 2011 at 09:44 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    4 x 100 Pull on 1:30 (FR/FR/BK/BK)
    1 x 100 IM drill

    Tonight I took on the "meet" practice that James Adams listed on his blog while back:
    Quote Originally Posted by jaadams1
    Main Set: Did the high school meet format, minus the relays.

    Rules: - AFAP
    - Leave on the 60 or 30 only
    - Must take between 1 minute to 1 minute 30 seconds rest - no more, no less between events.
    - All from a push
    - Have fun!
    Here it was:
    200 Medley Relay - n/a
    200 Free - went 2:12.00 (1:18 rest)
    200 IM - went 2:39.44 (1:18 rest)
    50 Free - went :28.31 (1:02 rest)
    Diving goes here - n/a
    100 Fly - went 1:09.75 (1:20 rest)
    100 Free - went 1:02.56 (1:27 rest)
    500 Free - went 6:09.81 (1:21 rest)
    200 Free Relay - n/a
    100 Back - went 1:09.01 (1:18 rest)
    100 Breast - went 1:30.07
    400 Free Relay - n/a



    1 x 50 EZ

    4 x 100 on 2:00
    - 25 AFAP, 75 stretch (FR/BK/Fly/FR)

    100 various w/d and out before the Aqua Zumba crowd shuffled in

    (2800, 50 minutes)
    --------

    This was a fun little set. 1350 of AFAP stuff, with a fair amount of rest, but not enough to truely go AFAP. I gave it my best effort though.
    I agree, it is a fun set. I should have had a tad longer w/u, and I was sweating over the 500 in the middle of the thing (which I tried to keep long and strong), but I am satisfied with the times. I did not really do them AFAP, probably around 85-90%, and I was happy that I was able to get a little extra rest on the 100 Free. Thanks, James! Anyone else tried this?

    Otherwise, I am starting to look to decrease yardage a tad to taper for the NE scm meet @ BU in two weeks. I still don't know quite what to do to accomplish this, but I have been looking at some the sprinter's blogs for ideas. My main focus will be the 200 Back, but I have a 50 Free tucked in there as well, complementing the 400 FR and 100 IM (I can only swim on Saturday).

    Updated November 28th, 2011 at 10:42 PM by rxleakem

    Tags: y set
    Categories
    Swim Workouts
  4. Monday, Nov. 28

    by , November 28th, 2011 at 05:41 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    800 various

    Aerobic Sets:

    4 x (4 x 50) @ 1:00
    4 single arm fly
    4 single arm back
    4 breast w/dolphin kick @ 1:15*
    4 free

    * Whenever I do whip kick, the inside of my left knee hurts slightly. So I don't see the point of doing it other than very infrequently.

    50 EZ

    4 x (100 broken shooters w/fins on belly + 50 EZ)
    -- :10 second break at each 25
    50 EZ

    Speed Sets:

    4 x 50 burst 15 m + cruise
    50 EZ

    3 x (25 AFAP free w/fins + 75 EZ)
    -- 10s
    50 EZ

    1 x 50 AFAP fly w/fins
    -- low to mid 23

    100 EZ

    Total: 3050

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

    Feel slightly boggy in the water. I suspect this is due partly to the lingering effects of Friday's deep tissue massage. Takes me forever to recover from those things. I will likely to another recovery workout tomorrow.

    I can tell I need to stretch, but not sure if I'll get a chance tonight with my hectic schedule. December is a crazy month. Luckily, I do have an ART appt tomorrow.

    More on masters doping:
    http://www.goldmedalmel.typepad.com/...ye-on-you.html

    Yoga for Q:
    http://www.facebook.com/video/video....50254852607283

    Updated November 28th, 2011 at 06:24 PM by The Fortress

    Categories
    Swim Workouts
  5. Slamming on the brakes!

    by , November 28th, 2011 at 04:00 PM (Chowmi's Blog)
    SCM, Baylor Fitness Center
    Billy Glasstetter on deck

    400 warm up

    12 x 50 on 1 min
    odds: kick
    evens: drill

    The rest of workout I swam around everyone in the lane:

    4 x 25
    12.5 fast, 12/5 easy

    easy 50

    4 x 25
    standard variable fast/easy

    easy 100

    The End - 30 minutes total

    +++++++++++++++++++++++++++++++++
    Today I did juuuuust the right thing for me. I needed to take it easy rather than more swimming. A bit of speed work, just a wee bit to stay alert. The 25's ended up being about on 1 min each. My left arm/shoulder still felt weak, and at best I was "aware" of it, so I decided no full sprints (except variable #4), lots of rest and hanging around on the wall, then off to the hot tub!
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  6. Nov 28, 2011

    by , November 28th, 2011 at 02:53 PM (Canuck Countdown)
    195 days until Day 1 of the FINA World Masters Championships

    Saturday, November 26
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    Don't remember most of the workout, except the main set:

    4 x
    (1 x 200 free,
    2 x 100 free,
    4 x 50 free)

    Rd 1 was :55 pace / 50 (3:40, 1:50, :55)
    Rd 2 was :50 pace / 50 (3:20, 1:40, :50)
    Rd 3 was :45 pace / 50 (3:00, 1:30, :45)
    Rd 4 was :40 pace / 50 (2:40, 1:20, :40)

    I led Rds 1-3, but went 3rd on Rd 4. Made the 200, made the first 100, but dropped to 1:30 on the 2nd 100 and to :45 for the last two 50s.

    Total Distance = 4200 LCM

    Sunday, November 27
    Kinsmen Aquatic Centre
    Competition Pool (50m)

    600 warmup (was supposed to be 800, but dove in late!)

    16 x 50 @ 1:00, starting from centre of pool and working on turns. 4 Fly, 4 back, 4 breast, 4 free.

    3 x 300 @ 5:15 (1 swim, 1 pull, 1 swim with fins)

    6 x 50 @ :50
    2 x 50 Fly @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Back @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    6 x 50 @ :50
    2 x 50 Breast @ 1:30 (dive start. 1 build, 1 FAST!)
    1 minute rest
    7 x 50 @ 1:00
    1 x 50 Free FAST! dive start.
    100 EZ

    Total Distance = 4000 LCM

    Comments: I'm sick and tired of being sick and tired! It's been over 2 weeks and although I'm able to go to work and swim, I still have congestion, sore throat and cough - especially at night.

    Updated November 29th, 2011 at 04:18 PM by lewba

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  7. Yuck I could move fast at all

    by , November 28th, 2011 at 01:01 PM (Mixing it up this year)
    I ttried to sprint but just could not do it. I have a meet cooming up so this is not good.

    400,300,200,100 free
    500 free kick w/fins
    10x100@1:30 free w/paddles
    6x50 free w/snorkle as 25 kick/ 25 swim
    4x50 from dive sprint 20's

    Total 3000 yards
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/29/11

    by , November 28th, 2011 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 5:15
    1 X 200 3:30
    1 X 300 4:30
    2 X 100 1:30
    1 X 300 4:30
    4 X 50 :45

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 50 build 1:00
    1 X 75 fast 1:30
    Four rounds, all choice.

    1 X 100 easy

    1 X 200 IM 3:30
    1 X 100 2:15
    Four rounds.
    100's: 1 of
    each IM order.

    1 X 200 free 3:00
    1 X 100 fast 1:45
    Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    5200Y
    Categories
    Swim Workouts
  9. Back to Normal....

    by , November 28th, 2011 at 12:42 PM (Year Three: The Road Back)
    While I really enjoy Thanksgiving, there is something to be said to getting back to "normal" - with practices at the normal time and the kids back to school (and earlier bedtimes).

    Thursday's Thanksgiving practice was a mad dash for lane space. There must have been 55-65 people there because all 10 lanes had at least 5 people - with some lanes as many as 7. It was good practice, but with so much turbulence, my stroke - and therefore my shoulder - got messed up.

    Friday's practice (one of 4 that day) was also really well attended, but I managed to get in a lane with only one other person. Much better turbulence-wise, but my shoulder was aching and I elected to kick some of the free set in order to rest my shoulder.

    Saturday, I did an easy 4400 swim that alternated between kicking and free. I really worked on my stroke mechanics for the free and my shoulder didn't ache as much at the end.

    Sunday was a total day off. Woo-hoo!

    Here's what we did today:
    400 Warm-Up
    8 x 50 Drill / Swim on 1:00
    12 x 50 Kick on 1:10, did as 1>4, 5>8 w fins, 9-12 NO FINS - made them!
    1 x 100 Fist Drill on 2:00
    1 x 100 Free on 1:30
    2 x 100 All Drill on 2:00 (did both catch-up)
    2 x 100 Free on 1:30
    3 x 100 All Drill on 2:00 (did catch-up, fist, catch-up)
    3 x 100 Free on 1:30
    4 x 100 All Drill on 2:00 (catch-up, fist, catch-up, fist)
    1 x 100 Free on 1:30
    100 Cool-Down
    Total Yards - 3200

    I was actually pretty happy on the kick without fins, but I know that I need to do the kick sets sans fins more often. The 1:10 interval today made it an easy decision. So... yay for me!

    As to the rest of it... a pretty easy way to ease into the week. I managed to hold 1:20-1:22s on my 100 Free's without much shoulder ache. Happy with that. Of course, my shoulder is aching now as I sit at my desk.

    Tomorrow's distance day may become more of a kick-fest. I guess only time will tell.....

    Enjoy your swims today!
    Categories
    Swim Workouts
  10. 11/28/11

    by , November 28th, 2011 at 11:31 AM (The Labours of SwimStud)
    600 FR/BK by 50
    10 x 50 K 1:30
    100 EZ
    4 x 150 Stick, Fulcrum, Swim
    4 x 50 FR 3:00 from push best was about :32...sharing lane.
    100 EZ

    5 times through
    100 IM
    100 FR
    both on 150

    1x 200 IM

    500 Fin kick no board

    200 EZ
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  11. Mon Nov 28th 2011 SCM meet is 5 days away

    by , November 28th, 2011 at 10:09 AM (Ande's Swimming Blog)
    Mon Nov 28th 2011

    Upcoming Meet

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL

    Subscribe to Ande's Swimming Blog

    Fri Nov 25
    swam SCY in San Antonio
    did some 75 SDK went 41.6
    25 fl went 10.0
    25 SDK went 9.8


    Sat Nov 26 2011
    did not swim or lift


    Sun Nov 27
    noon workout, arrived 1:00
    did around 800
    Lifted weights at SMAC


    Whitney Coached
    scy UT Swim Center: main pool
    5:00 - 6:30 dove in 5:15ish
    wore B70 jammer
    trained with mike & todd,
    beside keith, larry & Tyler

    Warm up
    missed it


    Main set

    Assigned 4 rounds of
    3 x 100 on 1:10
    3 x 75 on :55
    3 x 50 on 50
    3 x 25 on 20
    Did
    Skipped a 50 in the 100's, 75's & 50's


    6 rounds of
    50 with 3 breaths
    25 fast
    25 easy

    5 x 100 on 1:30 desc with 10 breaths
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  12. 11.28.11 - Challenge Day 2

    by , November 28th, 2011 at 09:51 AM (Pete's swim blog)
    Swam w/ Roger next to Dave and Dave. Wasn't sure I would make it this morning. A stomach bug had me down most of the weekend but I woke up feeling much better... and hungry for a change. Monday is our challenge day. Not so bad this week. 2 x 100 on 1:10. I made 1:05, 1:07. Not sure how I'm going to get past 4 of these but it isn't going to happen if I keep going out on 1:05. Going to have to hold back a bit and try to make the first 3-4 before I get in that 1:07-1:08 groove.

    SCY

    400 Warm up

    6 x 50 - :45
    1:30 Rest
    2 x 100 - 1:10 (1:05, 1:07)
    50 Easy

    6 Times through
    * 200 IM - 3:00 (2:45 or better, substitute 50 stroke w/ 50 kick)
    * 6 x 25 Stroke - :40
    I ended up w/ 100 stroke/100 kick. If I substituted with anything other than br kick, I couldn't make 2:45. On the last one, I did 50fl/100br kick/50fr and made 2:40.

    4 x 100 IM - 1:45 (0/25/50/75 Kick)
    1:00 Rest
    4 x 100 - 1:45 (25/50/75/100 Kick)
    50 Easy
    100 Timed kick (br - 1:23)

    200 Cool down

    (4200 Total)
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  13. Cold Sunday LCM

    by , November 27th, 2011 at 10:56 PM (Chowmi's Blog)
    I braved the cold weather for LCM today, on the fence for MLK's LCM meet.

    LCM, SMU outdoor pool, 9AM workout
    Bobby Patten coached
    (but I goofed off half the workout)

    500 warm up

    10 x 50 on 1 min
    37.5 swim/12.5 fast kick
    I worked this set as my main set, really putting effort into the kick!

    Main set:
    4 times through:
    200
    150
    100
    50
    various, blah blah blah
    ==>no. in fact I just stopped listening to the set even before instructions were finished.

    me? Tried out my new TYR Burner fins, which were anythng but burning up the water. These things are tough to kick with! For that reason, I like them way better than my blue & orange speedo fins. And then I spent the other part of the set discussing my training with Bobby.

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

    I don't think it is a bad thing to swim only 1/2 the workout. As long I get in something that really counts! It would have been a total waste if I goofed off that first set of 50's but I sort of knew i'd be mentally done after about 25 minutes, so time to go for it!

    I really can't stand the sardine packing in LCM. It doesn't bother me in SCM going 5 seconds apart, but it is so distracting and annoying to me that everyone bunch up and draft off each other when there is plenty of space to go 10 seconds apart!

    ++++++++++++++++++++++++
    Today I went to Kohl's and got super sale items for my girls, plus my $15 in Kohl's cash. Goody for me! Then I went to Luke's Locker but everything there seemed to be the same old boring stuff at non-sale prices. Even the sales rack wasn't such a good deal.

    In other totally riveting news, I ordered the complete Schoolhouse Rock DVD and an uglydoll hat for my youngest from amazon. Then I threw in Human Centipede for myself. I guess it's no surprise it got very poor reviews and was marked down to a mere $7.xx. I'm going to make chowsh watch it with me to see how medically accurate it is. If we get too scared or too disgusted, i'll just pop in the Schoolhouse Rocks and we can have a sing-a-long.

    +++++++++++++++++++++++++
    This week i'll just try to stay as loose (lose?) as possible. My left arm is really "tired" and my shoulder joint feels "weak". I think my right arm is getting tired holding up the Soduku book. The higher the level, the longer I have to hold it up 'til I finish it! I'll have to go back down from the 400's to the 100's so I can "taper" my arms, plus get that feeling of totally domination when I whiz through the 100's that I skipped over.

    I think I see more Soduku under the xmas tree!!!!
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  14. Sunday, Nov. 27

    by , November 27th, 2011 at 06:36 PM (The FAF AFAP Digest)
    Warm up:

    700 various

    16 x 25 shooters w/fins
    8 back, 8 belly

    Main Set:

    40 x 50 w/fins @ 1:00

    8 x 50 single arm fly
    8 x 50 dolphin kick w/board
    8 x 50 breast + 50 EZ
    8 x 50 flutter kick w/board
    8 x 50 free
    -- 4 overkick, 4 easy

    Total: 3150

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

    Just wanted to do a recovery workout after traveling home yesterday. I'm a bit tired from travel (got in late) and hotel insomnia, so hoping to catch up on sleep this week.

    I don't feel like I lost too much training wise with my jaunt. I did get in 3 speed workouts last week, and probably only missed one aerobic workout on vaca. I'm going to start resting now. I'm not even remotely excited about it. Perhaps only my elbows will be happy.

    I also need to get myself signed up for NE Champs. May do that now! Done: 100 IM, 100 fly, 50 free (maybe), 50 breast, 200 IM (fly split), 50 fly and 100 free. A very rare meet with no backstroke events. I signed up for 100 free (50 split) and 100 breast at the LC meet. If I don't scratch something, which is almost unheard of, I will get in a SCM 50 & 100 of each stroke and the 100 IM -- a masters first for me.

    Updated November 27th, 2011 at 07:05 PM by The Fortress

    Categories
    Swim Workouts
  15. Can't get enough of the ocean

    I enjoyed another lovely swim in the ocean today. We had a sunny day, with little wind, and about 8 of us met out at Brighton Beach to take advantage of some late-season time in the ocean. I realized after yesterday’s swim that I had made things harder on myself than need be by fretting about things overmuchly, and I decided that today’s swim would be as calm and fretfree as I could make it. The flat ocean helped me out with its gentle lulling motion. Plus, I remembered how counting my strokes between breaths had soothed me yesterday, and did that from the start, and didn’t sight any more than I needed to on my way out. I swam to the pier and back, then on to the white house and back, and it was all wonderful, and easy swimming, the whole way. The only mildly difficult thing today was the cold. It never got too uncomfortable, but I definitely appreciated the sun on my back as I stroked along, and I was grateful to be back on dry land and warming up once I finished.

    Luckily it was fairly toasty—in the 60s—by the time I got out, and I warmed up quickly in the sun. Two cool things happened when I was in the water today though. I swam through a school of tiny fishes—about fingernail sized, tons of them all around me for about 4 strokes, then no trace of them for the rest of my swim. Also, the last part of my swim was through a swarm of hundreds of gulls. I was swimming about 15m from shore, and I could see them crowding the beach as I breathed to my right. Then I breathed to my left as well, and saw that there were also quite a few floating out on the water to that side, plus more circling above me. I assumed that they had amassed because someone on shore was feeding them, but when I got back my friends on shore told me that a large flock had initially gathered in the water and were feeding on something below the surface. After the birds had been there for a while, the people on shore then started feeding them as well.

    Several times over the past few days other CIBBOWSers have asked me what I’m training for with all the cold water swimming. I’ve been saying I’m not training per se, just doing something I love, but today I thought of a better answer—a December loop! It would be cool to be able to do that, and if the weather manages to hold for another week, that might just be possible!
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  16. Saturday, Nov. 26, 2011 11:00am

    by , November 26th, 2011 at 05:09 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    200 Free
    100 Kick w/ board
    200 Free Pull

    Main: (no rest, stay on intervals)

    1 x 200 Free @ 2:40 (went 2:19)
    2 x 175 Free @ 2:20 (went 2:01)
    3 x 150 Free Pull @ 2:00 (went 1:41s)
    4 x 125 Free Kick w/ board @ 2:10 (went 1:58-2:00) I was kickin' hard to make this
    5 x 100 Fly @ 1:30 (went 1:08/1:10/1:12/1:13/1:13) This was the killer.
    6 x 75 Back @ 1:10 (went :57-1:00) actually tried to do 2-3 SDKs each wall
    7 x 50 Breast @ :55 (went :43-:47s)
    8 x 25 Free @ :20 (went :17-:18s)


    10 x 50 Kick w/ board @ :55 made em

    Cooldown set:
    1 x 200 Free Pull @ 2:30
    1 x 150 Free Pull @ 2:00
    1 x 100 Free Pull @ 1:20
    1 x 50 Free Pull @ ???

    ----------------------
    4500 Yards

    This wrapped up a good set of Turkey Day weekend workouts for me. Did the 30 x 100s twice, a Turducken, and this "ladder" of sorts.

    My body is sort of getting used to doing more yardage now, not that I'm going to be able to keep it up. But it was a good time. Crappy part is that I have to go back to work on Monday. I wish I could win the lottery, or get a big inheritance!
  17. Turducken - I'm stuffed

    by , November 26th, 2011 at 01:41 PM (Maple Syrup with a Side of Chlorine)
    With Master's group at the Rec (scy)

    Today was Turducken Day, courtesy of swimsuit addict for the group, and we had a total four folks (of eight) give it a shot ...

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:
    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR
    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    After we readjusted our suits, we went on to:
    7 x 100 on 2:00
    -----

    I am thankful that this 2100 main set was done - I am used to my shoulders aching after a workout, but not this badly during it! haha The most continuous Fly I have done since HS has been 75 in a set, so this was a test. I thought that the 100's would be the worst, but the 50's on the last (two) did me in. But .... I made them all doing full stroke, so I am very happy with that. Also, my abs were sore!

    I added a 600 w/u before the fun, and since I was one up at the end of the Turduken I went back for seconds, swimming just the last rep for a total of 5 completed. I took some great advice from from SB212 on the breastroke legs:
    Quote Originally Posted by swimmerb212
    Yay! I hope you all enjoy it! Breaststroke isn't that bad, just keep your head looking down and love that glide!
    I kicked the 100's (FR, BK, DK, full breast stroke, FR, BK, DK), and came in around 1:40 each time. I can really notice a difference in my kicking stamina and speed since really incorporating it into my workouts over the last few months.

    Close that with a 250 easy warmdown and I hit 3300 yards in just over 1 hour. Not bad! Off to put up the Christmas tree and get the lights set up outside. All the while enjoying the beautiful day we are having here - over 50 degrees and sun shining! Have a great day everyone.

    Tags: turducken
    Categories
    Swim Workouts
  18. 11.26.11 - Saturday workout

    by , November 26th, 2011 at 12:29 PM (Pete's swim blog)
    Swam w/ Dan, Mary and Bob. Billy showed up late but didn't work out with us. Matt provided the workout which is what is HSA kids are doing for taper. Not feeling great today but it didn't slow me down much. My fly was on for some reason... usually it isn't. Right shoulder started hurting near the end. I think I tweaked it doing backstroke "blasts".

    SCY

    400 Warm up

    50 Fly/50 Back/50 Br - 2:15
    50 Back/50 Br/50 Fr - 2:15
    50 Br/50 Fr/50 Fly - 2:15
    50 Fr/50 Fly/50 Back - 2:15
    Everyone else did 50 Fr/50 Bk/50 Fr on 2:30(?). Not sure why they increased the interval short since they were ahead of me on after the first one.
    6 x 100 IM - 1:30 Descend 1-3, 4-6 (1:25 -> 1:18)
    8 x 50 Kick - :50 (Br)

    3 times through:
    * 100 Fast - 2:00 (1:05, 1:05, 1:08 - slowed down to protect my shoulder some)
    * 2 x 300 Pull - 4:00 (All on about 3:31-3:33)
    * 8 x 25 - :30 drill down/15M blast back (I did IM order)

    200 Cool down

    (4900 Total)
    Categories
    Swim Workouts
  19. A leg day again .... work off all the food

    by , November 26th, 2011 at 12:06 PM (Mixing it up this year)
    Time to work of the food but the water was too hot to push too much.

    500 free broken
    500 free kick w/fins every 3rd 25 fast
    10x50 free as 25 kick/25 swim w/snorkle
    500 various free drills
    5x100@1:45 fly w/fins 25 rt arm, 25 lt arm, 25 kick, 25 swim
    500 free kick as 25 high, 25 just at surface, 25 deep kick

    Total 3000 yards
    Categories
    Uncategorized
  20. Friday, Nov. 25

    by , November 25th, 2011 at 11:39 PM (The FAF AFAP Digest)
    Hit the hotel pool again today. It was cloudy, so fairly empty!

    Warm up/Transition:

    4-500

    10 x 50
    odds = single arm fly
    evens = breast w/dolphin kick
    50 EZ

    10 x 50
    25 dolphin kick shooter on belly (25 kicks) + 25 EZ
    50 EZ

    Speed Work:

    10 x 40ish burst + ez
    various
    40 EZ

    Pyramid 40 frees:
    9 x 40ish
    3-5-7-9-11-9-7-5-3 strokes fast
    40 EZ

    8 x (25 AFAP + 50 EZ)
    4 breast, 4 free
    50 EZ

    Total: 3100 ish (?)

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

    Pretty good workout for a hotel pool! I missed my fins though. Not looking forward to returning to the cold weather tomorrow.
    Categories
    Swim Workouts