Perhaps there would be interest in a rotating blog--a different swimmer each week posting his or her workouts. This would provide some insight into what various individuals are doing across the country (or around the world for that matter).
Friday 3/3/06
Coaches: Simon and Bethany
Warmup: supposed to be 600, 200swim, 200kick, 200 pull
ended up doing 300 swim, 100kick, 50pull...then they said to stop
There were 5+ people per lane, and they took the 2 fastest lanes to the other side of the bulkhead, we just had 3 in my lane for the rest of the set, went 2nd
Main set:
8x100 @ 1:30 descending 1-4 and 5-8
300 hypoxic, breathing 3-5-7 by 50
6x200 @ 3:15, descending 1-3 and 4-6
300 hypoxic, breathing 3-5-7 by 50
8x100 @ 1:25 descending 1-4 and 5-8
200 warmdown
total: 4040 yards
Do you ever get a song in your head you can't get rid of? Just before I parked, I heard Green Day, "Wake me up when September ends," and had it the whole workout. Well, and that one Madonna song that uses the music from an old Abba song (something like Time goes by...so slowly) those two kept rotating through the whole set.
If you want to see a strange takeoff on that Madonna song, check out this link:
video.google.com/videoplay
Went for a short (2-1/2 mile) run last night. Was really good...temp was 75 when I got home from work, and felt great to get out. There's a canal close to where I live with lighted paths on the sides.
Originally posted by aztimm
Friday 3/3/06
C
Do you ever get a song in your head you can't get rid of? Just before I parked, I heard Green Day, "Wake me up when September ends," and had it the whole workout. Well, and that one Madonna song that uses the music from an old Abba song (something like Time goes by...so slowly) those two kept rotating through the whole set.
Speaking of that (Abba and music in your head), I had to endure Mama Mia at Gammage on the ASU Campus this week. I had heard good things about it, but really didn't like it much.
After all night wondering why my wife's and my opinions were so different on this one, I finally cam to the realization why. Abba's music is not very good (puuting it mildly).
Swimming this whole week, I can't their irritating songs out of my head. Try doing a 200 Back for time singing "Dancing Queen" the whole time. Very difficult to say the least. On the good side of that I pushed a 2:08 200 back today so I feel like I am finally starting to move through the water for the first time since surgery over a year ago.
I hope I don't offend too many Abba fans out there, until Mama Mia came out, I had no idea Abba fans even existed.
We had a substitute coach last night who gave us a short, but tough set:
25 no breath, 5 sec rest
50 3 breaths/length, 5 sec rest
75 2 breaths/length, 10 sec rest
100 1 breath/length, 10 sec rest
75 2 breaths/length, 10 sec rest
50 3 breaths/length, 5 sec rest
25 no breather
Try it, it's tough! The third 25 of the 100 I really came up gasping for air after the turn, but it's pretty tough to swim the rest of the 25 without any more breaths if you take one right off the wall. I ended up taking two breaths on the 3rd and 4th 25s of the 100, but making everything else.
My coach asked me not to post the entire workout every day, so I'll give something like a weekly (or so) summary of what I've done. If there was a very memorable set, I may share that a bit more.
Monday 3/6: focus on distance. We did a bunch of 400s, some straight through, some broken (on 100 or 50). The total distance was about 4,000.
Side note: I did a daytrip to the Grand Canyon (me driving the whole way) with some visitors to the area after workout. I would NOT recommend this, unless you really want to see the canyon and don't have more time. I drove the whole way up, around, and back. I do have some good pictures, maybe I'll post one later.
Tuesday 3/7: focus was on non-free. We did mostly 75s with them varying strokes (like fly-back-***, then back-***-free). I don't remember the total distance (maybe 3,000).
Side note: after getting swampped in the office after being out a day, I drove to Tucson Tues night, meetings there on Wed.
Wednesday 3/8: I worked out with the masters group at the U of A. This is where I first started masters swimming, the coach is the same (Jim Stites), he remembered me and I saw a few familiar faces.
The set was definitely a SPRINT set, something I don't usually do. It was kind of like a ladder, 3x100, then 75, 50, and 25. I really don't remember the times, they had some strange forumla for determining sendoffs, I just went 5 sec back and hoped the guy in front of me knew what he was doing. Total distance was about 3,000
After the morning workout, I had a 9am meeting, then drove all around the city doing site visits, met the visitors for lunch at a very granola sandwich shop near campus (they drove to/from Tucson on their own), left town about 4 to head back to Phoenix.
Thursday 3/9: was back with my group at ASU. Focus was on long sets, some recovery. I think it was a few 500s, some broken, one straight through and FAST. We had a guy in my lane who should have certainly been in a faster lane, my goal was to not get lapped in the fast 500 and I made it. The coach wanted us to make 6 min or less, I did 6:11. Total distance was about 3,500
Happy swimming!
Tim
Here's what I had my swimmers do last night--it was a 2 hour practice; some finished early.
warm up
400 swim
300 IM drill
300 pull
12 x 25 on :30, :35
3 x (build, :08 sprint, strong, easy)
12 x 50 on :50, :55, :60
(descend in groups of four—drop 2 seconds on each and then repeat the same times)
12 x 75 on :60, 1:05, 1:10, 1:15
(odds—25 fast, 50 cruise 70%, evens—50 fast, 25 cruise 70%)
12 x 100 on 1:30, 1:40, 1:45, 1:50, 2:00
3 x (#1, {25 drill, 25 swim} x 2, #2 build, #3 fast, #4 swim 70%)
12 x 75 on, 1:05, 1:10, 1:15, 1:20
(odds—25 fly, 25 free, 25 back, evens—25 free, 25 ***, 25 free)
12 x 50 on :55, :60, 1:05, 1:10, 1:15
4 x (#1, #2, fast kick, #3 worst non free stroke)
12 x 25 from a dive
(#1-4, easy, #5-8, build, #9-12, strong)
200 easy
6000 yards
Today we did one of our coach's favorite workouts.
Warm up 500--breathe every third
12x100 SKP IM order (did six of them so I could get to work on time)
Main set:
4x200 @ 3:00 Descended 2:30 to 2:20
100 kick
3x200 @ 3:00 Descended 2:25 to 2:18
100 kick
2x200 @ 3:00 Went 2:20 and 2:15
100 kick
1x200 Went 2:12
Swim down 200
Total 4200
I hope this isn't completely off topic but did you guys know that you can easily create your own personalized and awesome-looking swimming blog on blogger.com? I created a swimming (and sometimes running) blog there a few months ago. Check it out: See Joe Run, See Joe Swim.
Ideally, what I would like to see is an index of such swimming blogs. Perhaps the index could be hosted on the USMS website? That would be cool.
The running community already has such an index. Check it out: Running Blog Family Directory. That index has helped foster a very active running blog community. I think swimming needs this sort of thing too.
The age groupers are off for a few weeks, so we're on our own MWF. Here's what we did today (Andrea Packard, Mark Doyle and I):
Warmup 600
Main set:
500 pull
5x100@1:30
400 pull
4x100@1:20
300 pull
3x100@1:15
200 pull
2x100@1:10
100 pull
1x100@1:05
Swim down 200
Total 3800
Pulling was done on a 1:30 base interval, descending so that the 400 was faster than the 400 split of the 500, etc. We rested one minute after each set of 100s.
Here is a workout I did this evening. Just trying to keep in shape until practice starts back up next week.
600 Warmup
10x100's first 5 on 130 decend, last 5 on 120 decend. went from 1:10 down to 1:00 on last one.
5x300's on 3:45, 100 fly/100 free/100 fly. held 3:25
10x50's kick on 45
100 easy
4x300 pull on 3:30 decend, went 3:20, 3:15, 3:10, 3:07
4x50's fly on 40 held 29's
200 warmdown
My attention is now on long course and increasing the yardage to prepare for August
