the17thman

Wednesday Morning Comeback To Swim

Well this morning's swim went better then last nights.  After warming up I felt good in the water making it a redemption workout.  I am actually shocked how well I was swimming this morning.  It wasn't easy and I had a lane full of swimmers pushing me to go faster and faster.

Warm Up

400 Mixed

Then we did a warm up set but I can't remember it all.  Between last nights swimming and this mornings it's all a blur.  I think it was -

3 Rounds (1 Fly / 1 Back / 1 Breast)

100 - 25 kick / 50 Drill / 25 Kick  ( i think)

50 Free Swim

50 Stroke Swim (600/1000)  Don't remember the intervals.  Even though I was leader.

More warming up...

150 Pull breathing 3/5/7 on 2:10????

3x50's Free Descend on 45

150 Pull breathing 3/5/7 again

3x50's Switches on 50 (600/1600)

Main Set:

300 Free  on 3:50

250 (50 Free / 50 Stroke / 50 Free / 50 Stroke / 50 Free) I want to say 3:25

200 Free on 2:30

150 (50 Free / 50 Stroke / 50 Fee) Don't remember interval.

100 Free on 1:20

50 Stroke.  Don't remember the interval but we waited for the next top.

300 Free on 3:50

250 (50 Stroke / 50 Free / 50 Stroke / 50 Free / 50 Stroke) Maybe 3:20 this time

200 Free on 2:30

150 (50 Stroke / 50 Free / 50 Stroke) Have no idea the interval

100 Free on 1:15

50 Stroke

I did backstroke for all the stroke.  Since I was leading the lane I really pushed myself today.  The free/stroke section were a bit more comfortable as my backstroke was stronger and was able to get some distance between me and the person behind me.  But the all free were a challenge.  I really had to work to stay ahead.(2100/3700)  I don't remember the last time  I had to work so hard in a workout.  Glad I lead the fast lane otherwise I would have slacked off.

We finished up with

4x75's. The 1st one was recovery, 2nd one the last 25 was with a 6 beat kick, 3rd one the last 50 was 6 beat kick and the final one was all with a 6 beat kick. (300/4000)

Damn that was a good workout.

 

Crappy Tuesday Night Swim

Last night i set my alarm to get up bright and early to go for a run.  Since my sleep patterns have been messed up since i went off sleeping pills i decided to go back on them last night.  And they sorta worked but not fully.  So this i was too tired to run.  So swimming tonight was a must for me.  Too bad my body wasn't in agreement with that plan.  After work i had a quick snack and cycled to the pool.

Warm Up

400 Mixed

400 im kick

4x100's  50 Drill / 50 Swim (1200)

3x200's at least 6 underwater fly kicks 1st 200 - 100 kick / 100 swim 2nd 2300 - 50 swim /100 kick / 50 swim  3rd 200 - 100 swim / 100 kick (600/100)

6x50's umm..on 55 kicking at least 6 underwater fly kicks off the wall (150/1950)

500 Pull 1st 100 DPS / 2nd 100 -1 stroke cycle / 3rd 100 - 1.5 stroke cycle / 200 breath control 3/5/any/7 by 50 (500/2450)

Already cramps were setting in.  Was going to get out but stayed in.  Should have given up.

3x400's on 5:20 descending.  Swam thew first one slew and felt the cramps coming.   On the 2nd 400 at the 250 full on cramp.  Workout was over for me. (650/3100)

Hopefully tomorrow morning will be better.

 

 

Michael Phelps: Jump In

Saturday's Swim Report

1.  The folks over at The Wobbly Block noticed something a bit funny in this ad for Speedo with Eamon Sullivan and Andrew Lauterstein.  As ‪L'trimm ‬would say "‪Grab It‬".

2.  Reach For The Wall profiles Jason Lezak in "With a nod to his past, Lezak focuses on future."

3.  USA Today profiles Natalie Coughlin in "Historic milestone looms for swimming legend Natalie Coughlin".

Now for Pan Pac News...

4. Reach For The Wall reports how "Phelps fails to qualify for Pan Pacs 400IM final".

5.  Reach For The Wall reports "Phelps, Lochte start impressively at Pan Pacs".  Yeah being lazy and getting a lot from RFTW.

6.  Olympic swimmer George Bovell blogs about "Pan Pacs and Upcoming Changes."

7.  Bob Schaller on Swimnetwork talkes about "U.S. Women Rising" in an article about the talent and depth of the USA Women's Swim Team.

8.  ESPN talks to Jessica Hardy in "Jessica Hardy's goal at Pan Pacs? Fun"

9.  AFP profiles the Aussie chances this weekend in "Pan Pacific swim meet is 'clean start' for Aussies".

10.  Check out the Morning Swim Report's PanPac Recap as of Day 2.

Ryan Lochte Limited Edition Speedo Footwear Collection

Friday's Swim Report Now With 80% More Eye Candy

It's been a week since my last swim report but at least I didn't wait a whole month this time.  After battling a cold it was nice to swim last night and this morning.  Well enough about me and here are some stories that you might have missed...

1.  Go Swim's Swimming Set of the Week is an interesting set of 100's Free from a Masters swim workout.  Check out August 20th's Set of the Week.

2.  Knoxnews.com profiles 75 year old Master Swimmer Bill Lauer and his trip to FINA World Masters Swimming Championships.

3.  Gold Medal Mel focuses on Ryan Lochte's Pan Pacific Swims in a post entitled "Ryan Lochte: A Video Diary".  Bunch of videos to watch for the Lochte fans.

4.  Another great video swim tip from GoSwim.  This one is about "Starts - Entry-Point Variations".

5.  The Washington Post profiles Olympic Swimmer Katie Hoff in "Taking the plunge, again".

6.  The Washington Post has an article on the swim tech suits entitled "Ban on high-tech bodysuits hasn't affected swimmers as much as expected".

7.  While the OC Register asks "With 'Suit Era' over, what's ahead for swimming?"

8.  Check out Dublincat's Livejournal page for some stadium viewing photos of Cesar Cielo at the 2010 Paris Open.

9.  While ya at it check out Dublincat's Livejournal page for some more stadium viewing shots but this time of Fred Bousquet.

10.  It's never too early to start your holiday shopping for me!  Check out the 5th Anniversary Edition of Rocket Bag from Rocket Science Sports.  I like the white messenger bag.  Hint, Hint...

 

50 Minute Swim Workout

After over sleeping to 5:30 this morning  had to grab my gear and book it to the pool.  Bad luck of course was the order of the morning.  No lifeguards.  They didn't show up to about 6:15.  So by the time they got thew covers off we didn't get in till 6:25.

Warm Up
400

Warm Up Set
16x50's 2 Kick / 1 Drill / 1 swim (i think)

Main Set:
4x100's im on 1:30
4x75'd im no free on 1:10
4x50's fly/back on 50
4x25's fly on 30

easy 50

12x50's on 55 1 easy / 1 build / 1 sprint all choice (1 round fly / 1 round back / 2 rounds free)

easy 25

5 random sprint 25

50 warm down

3000 yard Workout

Thursday PM Workout

Warm Up
550 Mxed

4x150's on 2:20 100 Pull Breathing 3/5/3/7 by 25 / 25 streamline off wall 1/2 way then choice Kick to wall / 25 butterfly Kick on back

3x150's 50 Drill / 50 finger tip drag / 50 swim

Man Free Set:

300 on 4:00 (left early on 3:50)
200 on 2:40
300 on 4:00 in theory  took extra rest to regroup lane mates.
100 on 1:30
200 on 3:00
300 no interval
easy 50 on about 1:20
next top…
4x100's on 1:20 all fast / all out.  my times 1:07/1:07/1:07/1:06. 

50 warm down

Really good workout even though I only swam the one hour.  Total of 3500 yards for the workout.

Friday's Swim Report - 13 Things You Might Have Missed

Happy Friday The 13th!  Here are 13 stories from the world of aquatics that you may have missed.

1.  The Idaho State Journal profiles 87 year old swimmer Ivan Haskell who will be the oldest swimmer at this years Senior Olympics.

2.  The Sun Sentinel covers the Fort Lauderdale Aquatics win at the USMS Summer Nationals.  Also a team pix is up the The Sun Sentinel Blog.

3.  Swimming World Magazine reports that " Ten FINA Masters World Records Fall During Meet " at the USMS Long Course Nationals.

4.  Nevada's The Record-Courier profiles swimmer Richard Cannon who is heading to FINA World Masters Championships.

5.  Chicago Now reflects on swimming and asks "Remember two years ago? When we CARED about Swimming?"

6.  Swim Network's Mike Gustafson takes a funny look at "A Retired Swimmer's Workout".

7.  The Morning Swim Reports talk to Natalie Coughlin as she gets ready for the Pan Pacs.

8.  The NY Times profiles Amanda Beard in "For Champion Olympic Swimmer, a Simpler Time".

9.  The Swimmers Circle reports on "Legends of the Pool: Tracy Caulkins, The Most Underrated Swimmer Ever."

10.  At USA Swimming's 2010 National Championships Josh Schneider missed his 100 butterfly which meant he was DQed from his next event according to the rules.  But Josh swam his next anyways under protest.  Well Swim Network looks at this and says "Let the Punishment Fit the Crime".

11. SwimNews.com reports that the WADA the dopping agency claims that it isn't soft on missed tests.

12.  The Morning Swim Reports talk to Rowdy Gaines.

13.  Finally on this creepy Friday the 13th Kast-A-Way Blog looks at "What Is Goggle Rot? Visualizing Polymer Degradation".  Now I'm too scared to wear my goggles!

 

Middle Distance 500 Freestyle Workout

After swimming last night I was up and ready this morning for another swim. Well maybe not ready but I was up and headed to the pool.  After last nights killer IM/Stroke workout I was looking forward to a freestyle workout this morning.  And boy did I get a freestyle workout this morning. OY!  My arms are sore but in a good way.

Warm Up

450

2 Rounds of 75 Kick / 50 Swordfish / 50 Drill (1 Arm / Turn on 3) / 75 DPS Freestyle.  10 seconds rest between the rounds.  (500/950)

500 Pulling (500/1450)

4x25's on 35 concentrating on pushing off underwater with butterfly kick (!00/1550)

5x100's 1st one 10 seconds rest but continuing with the underwater steamline then the rest all pace on 1:20 (500/2050)

The Meat Of the Freestyle Portion of the workout -

2x500's - 1st one broken by 250 taking 10 seconds rest on 7 minutes.  Negative split the 500.  I did a 3:10 and a 3:05.  The second 500 was straight.  I did a 5:56. I think. (1000/3050)

100 easy (100/3150)

Stroke time with a short stroke warm up and then set.

100 Breast Kick / 50 Fly Drill / 50 Back Swim (200/3350)

3x100's IM descend on 1:45 (300/3650)

I then warmed down a 100 for 3750 yards.  Overall I liked the workout.  I was sore from last night but was able to rally and finish.  I'll be hurting for the rest of the day but it was worth it.  Over the last few months getting motivated to swim has been tough but between this week's three swims I'm feeling a bit motivated.  Hopefully this will carry over next week and then the week after that.