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  1. Thursday, 10/13/11

    by , October 13th, 2011 at 01:01 PM (A comfort swimmer's guide to easy swimming)
    Good swim today! Was a bit sore from yesterday, but other than that not bad.

    Warm up (600)
    200 swim free & back
    200 flutter kick with snorkel & board
    200 drill/swim by 25's: 1-arm and fist drill, free & back

    Pull (500)
    5 x 100/10sr
    3 free, - went 1:20 on all
    2 back - went 1:30 on both

    Kick (500)
    200 stroke/20sr - on back, went 4:02
    150 include 3 different strokes/15sr - did fly-breast-free w/snorkel & board, 3:15
    100 choice/10sr - free w/snorkel & board, 1:57
    50 best stroke/5sr - back, went 52

    Main Set #1 (400)
    8 x 50/1:00 backstroke
    Odds dps, count strokes
    - SPL at 15-16 with 6 SDK off walls. 45
    Evens: from back start into fast breakout/moderate in middle/build to sprint finish
    - 8-10 SDK off start, was going around 42-43 on these

    Main Set #2 (600)
    4 x 150/2:30 50 build swim - 50 drill - 50 strong swim
    - drill was fist swim, ave 2:12 on these

    50 easy free
    50 pace (200 back race pace) went :39
    50 easy free

    Warm down
    150 easy back and free

    Total: 2900 yards
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  2. ICDs - Pacemaker/Defibrillator swimmers

    I'm still looking for USMS swimmers who are swimming with a pacemaker/defibrillator.

    As far as I know, there are only 3 in the United States. Surely, there are more than that!

    If you are one or if you know one, please let me know.

    Thanks.


    Mr. Pacemaker
    Categories
    Uncategorized
  3. A Stretch Out Kind Of Day!

    by , October 13th, 2011 at 11:29 AM (Year Three: The Road Back)
    Whether or not today's workout was intended to be a stretch out kind of day, that's what it ended up being for me. We had a 16:00 set where the idea was to find a challenging 100s pace and do as many 100s on that pace as possible within the allotted time frame. I probably could have pushed a 1:35 pace and made them all, but I elected to swim on the same pace with PK. He was pulling 1:32ish, so 1:35 interval would have been really pushing him. We elected to swim on a 1:40 interval - and I held all 10 100's at 1:26. After normal swim practices and 31 miles biking this week so far, I was really pleased to hold 1:26s throughout!

    Here's the rest of the workout:
    250 Warm-Up
    8 x 50 Drill / Swim on 1:00 (rotated catch-up w/ fist drill)
    4 x 25 Free Fast on :40
    2 sets:
    - 1 x 50 Free Easy on 1:00
    - 1 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 2 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    - 3 x 50 Free Fast on :50
    - 1 x 50 Free Easy on 1:00
    1 x 16:00 (idea: do as many 100's as possible resting :05-:10 between - did 10 x 100 on 1:40 interval holding 1:26s)
    3 x 50 Kick on 1:00
    3 x 50 Kick on :55
    3 x 50 Kick on :50
    50 Cool-Down
    Total Yards - 3250

    That's it for now. Today is a rainy, yucky kind of day in Indiana - a great day to go grocery shopping after work. I'm hoping tomorrow will be sunnier because I'd like to get another bike ride in.

    On another note: My daughter's time trial on the Sectionals meet course got her bumped up to the Running Squad for this Saturday's Regional meet. (There are 12 on the Varsity squad, but only the top 7 run in the meets (Sectionals, Regionals, Semi-State, and State). The other 5 run time trials and are alternates.) WOO-HOO for her!

    Enjoy your swims today!
    Categories
    Swim Workouts
  4. Thursday, Oct. 13th, 2011 4:45am

    by , October 13th, 2011 at 11:11 AM (Fast Food Makes for Fast Swimming!)
    Whoa...I'm wiped out from yesterday's double workout. At least that's my last one of the week. Have Friday's morning practice, and then travel to Oregon in the afternoon for:

    Saturday: Linfield College Alumni Meet - McMinnville, OR
    Sunday: SCM Masters Meet @ Multnomah Athletic Club in Portland, OR

    Thursday am workout:
    warmup:

    200 Free
    100 Kick
    300 Free Pull
    100 Kick
    200 Free
    400 IM Drill

    I just swam through the following set with my buddy at a moderate pace. Didn't feel like moving today. Got about :15-:20 rest on each:

    2 x 150 IM @ 2:30 (75 Fly, 50 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (50 Fly, 75 Back, 25 Breast)
    3 x 100 Free @ 1:30
    2 x 150 IM @ 2:30 (25 FLy, 50 Back, 75 Breast)
    3 x 100 Free @ 1:30

    -----------------
    3100 Yards
  5. 10.13.11 Thursday workout - solo

    by , October 13th, 2011 at 08:53 AM (Pete's swim blog)
    Swam solo. Even had an open lane next to me through the whole workout. Kind of lonely. Didn't check the pool temp but it felt a tad warmer... maybe 85. No drag suit.

    Not sure what to think of the 800. Kept ahead of the 1:15 pace and started getting faster. Probably had another 400 yards in me at that pace. Kind of hoping for some 2:25s though.

    SCY

    400 Warm up

    6 x 50 fr - :45

    800 Free timed - Open turns every 200 (2:30, 2:30, 2:28, 2:26)
    50 Easy

    4 times through:
    * 200 Kick - 4:00
    * 6 x 50 - :50 (Odds stroke, evens pull, #5 hard)
    50 Easy

    2 times through:
    * 75 fl/bk/br - 1:10
    * 75 bk/br/fr - 1:10
    * 75 br/fr/fl - 1:10
    * 75 fr/fl/bk - 1:10

    200 Cool down

    (4400 total)
    Categories
    Swim Workouts
  6. A lot of fly today...

    by , October 13th, 2011 at 07:28 AM (Mixing it up this year)
    Yes another back loosening day, but then that is why I swim! Believe me this annoyance is mild compared to what it used to be.

    10x100@1:45 Free
    500 kick free to fly w/fins 4fr/3fr-1fl/2fr-2fl/1fr-3fl/4fl
    5x200@4:00 Fly w/fins 50 rt arm/50 lt arm/50 kick/50 swim held back on these today
    100 free kick w/snorkle
    100 fly kick w/snorkle
    100 free kick w/snorkle
    200 free w/snorkle

    Total 3000 yards
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  7. Wednesday, Oct. 12th, 2011 5:30PM (DOUBLE)

    by , October 12th, 2011 at 11:04 PM (Fast Food Makes for Fast Swimming!)
    Solo at the Y

    Warmup:
    200 Free
    100 Kick
    200 Free Pull

    20 x 25 SDK w/ Speedo Biofuse training fins
    Odds underwater on stomach w/ 1 breath in middle @ :30
    Evens on back w/ 8 underwater kicks then kick on surface @ :35

    100 EZ Free to get the feeling back in my legs/feet. The use of the weighted fins makes your feet feel "weird" afterward.

    16 x 100 Free
    4 @ 1:30
    4 @ 1:25
    4 @ 1:20
    4 @ 1:15
    I was able to stay right at 1:06s all the way through this set. I was going to do 4 @ 1:10, but right at the start of the 1:15 interval I got bombarded by 2 others in my lane, and 3 others in the next lane over. They were "warming up" for their adult lessons class that was getting started @ 6:30. One of the downsides to lap swimming at the YMCA...and it can happen at any time.

    100 EZ

    16 x 75 Free Pull @ 1:00
    (held :50-:52s)

    20 x 25 Flutter Kick w/ board @ :30
    This was basically a cool down, just kicking and trying not to cramp up. Actually made it.

    100 EZ

    ---------------------
    4600 Yards + 3400 Yards from the a.m. = 8000 Yards for the day
  8. Dragging, Wed., Oct. 12

    by , October 12th, 2011 at 05:15 PM (The FAF AFAP Digest)
    Drylands:

    RC exercises
    HS hi row, 115 x 3 x 20
    assisted dips (20), 1 x 15, 3 x 10
    explosive leg press, 270 x 4 x 10
    lower back machine, 120 x 2 x 15
    split squats, 40 x 2 x 10 each leg
    flutter kicks on bosu, 100
    med ball slams, 5:00

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

    For whatever reason, I slept nary a wink last night. Don't feel the greatest today and have a slightly queasy tummy. So didn't try to do anything else. Hopefully, I can reboot tonight.

    Had my iphone 3G stolen out of my car at a swim meet a couple days ago. Stupid to leave it there, I know. 100 lashes. I had a 4S on preorder anyway. But I tried to take my first generation iphone to Apple to reactivate it. They laughed at the "antiquated artifact." And the "geniuses" couldn't get it activated. Very odd being phoneless.
  9. Wednesday, 10/12/11

    by , October 12th, 2011 at 04:53 PM (A comfort swimmer's guide to easy swimming)
    This was a good workout once I got warmed up.

    SCY
    Warm up (800)
    200 swim free & back
    200 kick - flutter kick on back
    200 drill/swim - 1-arm and fist drill, free and back
    200 scull/pull by 25's

    Swim Set #1 with Fins (600)
    6 x 100/1:40
    Odds: 25 smooth - 50 fast - 25 smoorh
    Evens: 25 fast - 50 smooth - 25 fast
    - all free, all between 1:13-1:15

    Swim Set #2 (1200)
    12 x 100 done as:
    3/1:40
    3/1:35
    3/1:30
    3/1:25
    - started around 1:25-26, most were 1:22-23, last one 1:20

    Set #3 Kick (600)
    2 x the following:
    1 x 200 IM/20sr - Build each 50 - around 4:30 on these
    2 x 50/20sr - build to FAST Best stroke - on back, 53-54 on all

    Warm down
    100 easy swim

    Total: 3300 yards
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  10. August 21 - October 11, 2011

    by , October 12th, 2011 at 03:50 PM (Canuck Countdown)
    Wow! I was surprised when I took a look at my blog and realized I hadn't written in nearly 2 months!

    August 21 - August 30
    Swam 5 more outdoor workouts totalling 16,200 meters (averaging 3240 meters). August 30 was our last workout of the summer season, as the outdoor pools in Edmonton were scheduled to be closed that day.

    September 1 - 9
    No training, as our indoor home - the Kinsmen Aquatic Centre - was closed for maintenance.

    September 10 -September 18
    September 10 marked the beginning of our new season. As the Kinsmen was still closed for maintenance, we swam at Peter Hemingway and Terwillegar pools for this time period. I swam a total of six workouts during this time (19000 meters, averaging 3167 meters per workout).

    We added a new coach to our roster for this season. Here's the introductions that I wrote for each of our coaches:

    New to the club is Mathew Mossey. Matt has previous experience in the swimming community, having been a competitive swimmer for over ten years. After removing himself from the water, he made an easy transition to the deck and has been active in coaching for the past ten years. He has coached with the Saskatoon Goldfins Swim Club, Edmonton Huma Swim Club, University of Alberta Swim Camps, Edmonton Keyano Swim Club, and Fort Saskatchewan Piranhas Swim Club. He recalls winning two Provincial Championships with the Edmonton Huma Swim Club as one of his most enjoyable and challenging experiences. Matt will be responsible for the "Sharks" practices on Tu/Th/Sa/Su.

    Glen Playfair is returning for another season. In recent years, Glen has been University of Alberta's Head Coach for cross country and track and field (distance), as well as the Head Coach of the Edmonton Thunder Track and Field Club. He was Athletics Canada's Head Coach for the NACAC Cross Country Championships in Trinidad & Tobago (2010) and for the 38th IAAF World Cross Country Championships in Poland (2010). He was also the Team Coach for the 37th IAAF World Cross Country Championships in Jordan (2009) and recieved the Alberta Coaches Recognition Award (2008). He has also been heavily involved in the International Triathlon Union and has coached triathlete stars such as Paul Tichelaar and Paula Findlay. Glen will be responsible for our noon hour practices (M/W/F), as well as the "Turtles" practices on Tu/Th/Su.

    Jim Phelan is also returning for another season. No stranger to the Edmonton swimming community, Jim's career in the sport has been based entirely out of this city. The first eleven years were spent growing up and swimming for the Edmonton Keyano Swim Club until 2005. After graduating high school, Jim was proud to be a member of the University of Alberta Golden Bears Varsity Swim Team from 2005 until 2010. Highlights included three trips to the CIS National Championship from 2008-2010. More recently, Jim was head coach of the Edmonton Huma Swim Club in 2011. He was also the head facility coach at Scona pool for Olympian Swim Club in 2010-2011, and assistant coach for the Edmonton Masters Swim Club in 2010-2011. Jim was also the head coach of the Derrick Devil Rays from 2008-2010. He has been involved with the U of A Summer Swim Camps and served as the ASSA "All Star" Coach at Age Group Provincials this past July. Philosophically, Jim believes in a proper technical basis in all skills and strokes to be continually emphasized to promote balanced swimmer development over time. This technical emphasis must then be reinforced with power swimming to achieve success. Academically, Jim is pursuing graduate studies in American History at the University of Alberta. Jim will be our backup coach, filling in for Glen on Saturdays and other times as needed.

    September 19 - October 10

    Back at the Kinsmen Aquatic Centre. Swam a total of 10 workouts (35800 meters, averaging of 3580 meters per workout).

    Notable sets during this time:

    SCM
    4 x 50 free descend @ 1:00 (:37, :35, :34, :33 = 2:19)
    200 free fast @ 4:00 = 2:22
    4 x 50 free descend @ 1:00 (:35, :34, :33, :33 = 2:15)
    200 free fast @ 4:00 = 2:18

    LCM
    (with fins)
    4 x 50 free EZ @ 1:00
    1 x 100 pace @ 1:30 = 1:11
    4 x 50 free EZ @ 1:00
    2 x 100 pace @ 1:30 = 1:10, 1:10
    4 x 50 free EZ @ 1:00
    3 x 100 pace @ 1:30 = 1:09, 1:09, 1:09
    6 x 50 free EZ @ 1:30
    4 x 100 pace @ 1:30 = 1:09, 1:09, 1:09, 1:09

    October 11

    242 days until Day 1 of the FINA World Masters Championships

    Kinsmen Aquatic Centre
    WWU Pool (SCM)

    2 x
    (100 swim,
    100 kick,
    100 drill,
    100 swim)

    4 x (3 x 75 @ 1:45 as 75 kick, 75 drill, 75 swim); sets of 75s in reverse IM order

    3 x 100 Fly as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Back as (75 drill/25 swim) @ 1:45 with fins
    3 x 100 Breast as (75 drill/25 swim) @ 2:15 NO fins
    3 x 100 Free as (75 drill/25 swim) @ 2:00 NO fins

    4 x (8 x 25 as 6 drill, 2 fast) @ :40, IM order

    100 EZ

    Total Distance = 3800 Meters

    Comments
    Day after Canadian Thankgiving!

    Was tired and sore from the weekend because we drove out to our cabin in Saskatchewan on Saturday after workout (4300 meters) and spent the next two days doing chores to get the place ready for winter: chop wood, haul out the boat and winterize it, take out the docks and boat lift, winterize the water system (clean out the water softener, blow out the water lines), etc. But we also had time for a nice Thanksgiving dinner, complete with turkey, stuffing, cranberries, ham, mashed potatoes, turnips, ... yum, yum!

    Updated October 14th, 2011 at 04:03 PM by lewba

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    Uncategorized
  11. Sarasota Y Sharks Masters 5:30 AM Workout -10/13/11

    by , October 12th, 2011 at 03:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    4 X 100 1:40
    1 X 250 4:00
    4 X 75 1:10
    1 X 250 4:00
    4 X 50 :50

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 x 25 :45
    Four times through. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    1 X 200 kick 4:30
    4 x 75 kick 1:45
    1 X 100 swim

    5 X (3 X 100 free
    #1 1:25
    #2 1:20
    #3 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4950Y
    Categories
    Swim Workouts
  12. Finally I Post Again!!

    by , October 12th, 2011 at 02:14 PM (Adventures in Swimming)
    Well I just noticed the last time i posted was June 13th.
    It has taken this long for my hand to quit bothering me since I caught it on the lane line.

    It hurt when I moused for a while, it hurt when I played bass (I do this more than I swim)

    I'm swimming great, I've lost 10lbs and my BP is down a little (Not enough though).

    Here is last friday's workout.


    Warm Up:

    300 SWIM
    (300)
    SET 1
    8 X 75 1-4 Kick/Drill/Swim by 25 :10 R
    5-8 IM no Fly :10 R
    (600/900)

    SET 2
    4 X 50 BACKSTROKE :15 R
    4 X 100 BUILD BY 25 TO MODERATE / :20 R
    NO EXTRA REST ~ KEEP IT GOING
    3 X 50 BREAST :15 R
    3 X 100 DESC TO HARD / :20 R
    REST 1 MIN AFTER #3
    2 X 50 MODERATE FREE :15 R
    2 X 100 2 OF YOUR MODERATE FREE'S TOGETHER :20 R

    1 X 50 EZ :60 R
    1 X 100 GO FOR IT!!!
    (1500/2400)

    1 X 300 50 KICK WORK UW / 50 SWIM
    300/2700
    10 X 50 1-3 :40
    4-6 :45
    7-10 :50
    (500/3200)

    Go Swim!!
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    Uncategorized
  13. Swimthievery! 10/12/11

    by , October 12th, 2011 at 12:49 PM (The Labours of SwimStud)
    1. Don't fret...nobody stole my Flag or Stud briefs!

    the thievery was done by myself as I prowled the forums looking for workouts...can you spot any copyright infringements below?

    Warm Up
    600 FR
    10 x 50 Fin Kick hard 1:00
    100 EZ FR

    Main-1
    8 x 75 FR 1:30 1-3 50 EZ/25 FAST, 4-6 25 FAST/50 EZ, 7 All EZ, 8 FAST>
    Main-2
    4 times through
    5 x 50 FR
    1 x 100 EZ -- no gear
    Round 1 FR w/Paddles :50 (held 40's)
    Round 2 FR w/Fins :45 (held 35's)
    Round 3 FR w/Fins & Paddles :45 (held 35's)
    Round 4 FR Purist Style-No Gear :50 (held 40's)

    Kick
    500 w/Fins FR/FL by 50

    Cool
    300 EZ FR

    Updated October 12th, 2011 at 02:24 PM by SwimStud

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  14. Wed Oct 12th, 2011 SCY

    by , October 12th, 2011 at 11:59 AM (Ande's Swimming Blog)
    Wed Oct 12th, 2011 SCY

    I'll be in NYC this Thu - Mon
    hope to swim a few times

    Subscribe to Ande's Swimming Blog

    SCY
    UT Swim Center: main pool
    7:30 - 9:00 dove in 1st!
    wore Jammer
    swam with Ned beside Larry Jim & Pat Evoe
    Whitney Coached

    WARM UP
    3 rounds of (150 fr 100 stroke done 50k 50sw)
    50 fr

    Main SET: scy

    8 x 25 on :30
    2 each stroke, 1) 70%, 2) 85%

    400 fr 70% went 4:53
    1:00 break

    8 x 50 on 1:00
    2 each stroke, 1) 70%, 2) 85%

    400 fr 80% went 4:35
    1:00 break

    8 x 75 on 1:30
    2 each stroke, 1) 70%, 2) 85%

    400 fr 90% went 4:24
    1:00 break

    8 x 100 on 2:00
    2 each stroke, 1) 70%, 2) 85%

    400 fr 100% went 4:10
    1:00 break

    500 done 25 underwater, 25 fast, 50 easy k


    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic


    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Categories
    Swim Workouts
  15. Tues & Wed October 11-12, 2011 5:00am

    by , October 12th, 2011 at 11:59 AM (Fast Food Makes for Fast Swimming!)
    Tuesday a.m. workout:
    I skipped yesterday. Probably shouldn't have, but I did. I'm glad I got in for the morning workout today. It really sucks to roll out of bed at 4:20, but I like every other aspect of the morning workouts
    ...by KNelson
    I did the same as Kirk yesterday...nothing in the pool. I had planned on going...just turned off the alarm clock and didn't get out of bed. Maybe that's means I need a break.
    I did however go out for a 1 hour run around the soccer field for the last time of the season refereeing my daughter's last game. They won 4-1. My t-shirt was soaked in sweat beneath my sweatshirt, so I'd say I got a workout running around...but I still HATE RUNNING!!

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

    Wednesday a.m. workout:

    Warmup:
    200 Free
    200 Kick w/ board
    200 IM Drill
    200 Free Pull

    Still a little sore and feeling like "monday" from my lack of swimming/running yesterday. Not sure what I would do, so I took a little tidbit from the age group workout that was left on the board.

    1 x 600 (200 Free, 200 IM, 200 Free) @ 8:00
    My first 200 was a 2:15, and the last one was a 2:20. Total was a 7:30, so I guess that's an easy 2:55 in the middle. It felt like I took it easy.

    2 x 300 (100 Free, 100 IM, 100 Free @ 4:00
    Went 3:40 & 3:38 on these. Felt good with this distance.

    1 x 800 Free Pull cruise
    Was 6:00 @ 500 when I looked at the clock, so holding 1:12s. Finished at 9:35.

    1 x 100 Kick w/ board

    4 x 100 Free @ 1:30
    Went 1:06/1:05/1:03/1:00

    100 EZ
    ---------------
    3400 Yards

    Planning on adding on to this yardage later tonight...gotta catch GDanner!

    Updated October 12th, 2011 at 11:05 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  16. ALL OUT 100s!

    by , October 12th, 2011 at 11:07 AM (Year Three: The Road Back)
    Today was a typical Wednesday sprint day. Instead of focusing on 50's, however, we bumped up to 100's. I must say, I pleasantly surprised myself in two ways:

    1. I didn't throw up in the pool!
    2. I did a 1:10, 1:11, and 3 1:12s from a push!

    Here's what we did:
    400 Warm-Up
    1 x 400 Kick on 8:00
    6 x 50 Kick Faster on 1:00
    5 sets:
    - 4 x 50 Free on 1:00
    - 1:00 rest
    - 1 x 100 Free ALL OUT on 3:00 (did 1:10, 1:11, 1:12, 1:12, 1:12)
    (added 50 EZ after first three rounds)
    250 Cool-Down
    Total Yards - 3000

    Shout out to the HSE boys and girls cross country teams! Both earned a birth in the Indiana Regional Meet coming up on Saturday by finishing 2nd each in yesterday's Sectionals meet! WAY TO GO!

    I'm debating a bike ride this afternoon, since it's supposed to get a lot cooler and rain the rest of the week. Not sure how my legs will handle it, but unless something wacky comes up this afternoon, I probably will.

    Enjoy your afternoon and your swims!
    Categories
    Swim Workouts
  17. 10.12.11 Wednesday workout

    by , October 12th, 2011 at 09:30 AM (Pete's swim blog)
    Swam w/ Kent in between Roger and Phil (Left) and Dave and Dave (Right). Phil is visiting again from California. Power hour format. No drag suit. Pool temp holding @ 84. Infant swim classes are starting soon so pool temp will be rising.

    SCY

    600 Warm up

    6 Times through:
    * 75 Free/25 stroke - 1:20 (I did fl/bk/br x 2 on stroke)
    * 100 Kick - 1:40
    1:00 Break
    6 Times through:
    * 100 fr - 1:10 (1:07s)
    * 100 Kick - 1:50
    50 Easy

    Kent did fly on the 1:10s. Made it interesting every time we passed each other. Sometimes I got a breath... sometimes I didn't.

    1000 - 15:00 (I did 14:00)
    * 200 Pull/100 Kick x 3
    * 100 Fly
    75 Easy

    Some lanes opened up and we spread out for this set. We were shooting for 14 minutes which I hit exactly.

    1000 Fr relay - 10:00 (From Dive)
    * 2 per team, adjust lanes so that all relays make 10:00

    Relays are always fun and I have a hard time slacking off when a relay victory is on the line. Started with Roger and ended up with Dave B as we adjusted to balance out the lane speeds. Came in at 9:58. Other lanes were 10:03 and 10:04.

    125 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  18. A Back needs loosening day

    by , October 12th, 2011 at 07:31 AM (Mixing it up this year)
    My back was painful this morning but thanks to a good fly drill workout it feels much better now.

    500 Free broken 1,2,3,4,1,2,3,1,2,1@:10R
    500 IM broken 1,2,3,4,1,2,3,1,2,1@:10R 1's fly 2's back 3's breast 4's free
    10x50@1:00 Fly w/fins as 25 drill/25 swim alternate skull drill and stone skipper for the drills
    500 Fly drills/kick w/fins choice of drills mix it up
    6x100@1:30 Free w/paddles & bouy went 1:24, 1:20, 1:19, 1:16, 1:16, 1:15 good set for me
    4x100 Free w/snorkle odds kick evens swim

    Total 3000 yards
    Categories
    Uncategorized
  19. Still here!

    by , October 11th, 2011 at 09:48 PM (Elise's Fitness Fun)
    Haven't blogged in a couple of weeks, but I'm still here! The week of September 25, I got real busy and was only able to get in one run and one swim. The week of October 2, I got in two run workouts and a swim workout, but was hit with a stomach bug towards the end of the week. The stomach thing really zapped me, so when I went to the Y today, I really took it easy.

    Felt refreshed after the workout and thankfully did not feel like I had been hit by a truck. Hopefully, I can stay on track now and stay healthy. The Auburn meet is just 4 months away!

    200 warm-up

    200 breast kick

    200 dolphin kick on back

    4 x 50 free with paddles and buoy on :50

    4 x 50 back with paddles on 1:00

    100 easy

    1100 SCY
    Categories
    Uncategorized
  20. More Speed Work, Tuesday, Oct. 11

    by , October 11th, 2011 at 06:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various

    20 x 25 shooters w/MF
    4 x back/belly/360/back/belly

    3 x (3 x 50 w/paddles) @ 1:00
    1 = free
    2 = backstroke kick
    3 = torque drill (@1:15)

    50 EZ

    Speed Sets:

    3 x (5 x 50 w/fins) @ 1:30
    -- set nicked from Rich Abrahams
    -- 100 EZ after each round

    1-5 = free: 6/7/8/9/10 fast strokes
    6-10 = dolphin kick on back: 8/9/10/11/12 fast kicks
    11-15 = back: 6/7/8/9/10 fast strokes

    8 x 25
    odds = fast hands breast drill w/buoy
    evens = EZ

    150 EZ

    Total: 3000

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

    Quad help up pretty well during the speed work. Only felt it on the push offs. I wanted to get to yoga today, but couldn't. So tomorrow I'm aiming for weights + yoga. I should be plenty tired for my swim with Speedo on Thursday.

    I'm going to encourage my girls to shame me into stretching tonight.

    Had a nice long chat with Fort Son last night. Seems to be doing great. Loves two of his classes (not Spanish). He finished 2nd overall of the 47 freshman rowers in the 5K erg + 5K run fitness test. He will be watching the Republican Presidential Debate, which is at Dartmouth tonight (though he's not a Republican).

    I'm still pouting that the Princeton Chase regatta is the same day as the Sprint Classic. I thought about skipping the meet, but there really isn't another one I could get in easily before NE Champs. I don't want to go months without competing again like I did last summer (no meets between mid April and Nationals in early August). Will have to decide if I want to head up to Dartmouth for the Green Monster on Nov. 5 ... but that conflicts with Lil Fort sports.

    Updated October 11th, 2011 at 08:34 PM by The Fortress

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    Swim Workouts