Swat Developmental Swim meet

I will be selling DudaSwimGear swim caps at the Swim Atlanta Sugarloaf location this Saturday (April 30th):

Spring Fling Developmental Meet

http://www.swimatlanta.com/swim-team/meets/spring-fling-developmental-meet

Little bit of everything

4 x 600 warmup (200 free-200 bk-200kick w/board)

• #1 -2 with fins
• #3 no fins
• #4 fins

12 x 100 pull free d-1-4 to about 80%

• #1-#4 fists only @ 1:30 (1:09s)
• #5-#8 regular @ 1:25 (1:05s)
• #9-#12 big paddles @1:20 (1:02s)

16x25 swim @30

• #1 free ez
• #2 back perfect stroke
• #3 ez free
• #4 free fast
• #4,8,12,16 descend down to 100% (14,12,11,10)

Ez warmdown
4,300

Fly Sprints

This is after 2 days of being out of the water - ouch.
600Warmup.
16x75 free pull (4 paddles, 4 no paddles) @1:05,1:15,55,1:05 or smth

600 more warmup (100 free, 100 bk, 100 kick w board)
4x150 w fins @2:10 (25 fly (4strk)-50 free, 25 fly(4strk)-50 back)

Main Set
3x500

• #1st-500 breast done as following:
• 200 bs swimming
• 4x75 on 1:30 
• #1-3 strokes per lap (57)
• #2-4 per lap (51)
• #3 ez free
• #4 all out breast. (46)
• #2nd and 3rd - 500 - fly
• 200 bs swim (kick plus free)
• 4x75 @1:20 or so
•  #1 fly-drill-free by 25s
• #2 fly-kick-free by 25s
• #3 all free
• #4 all out (38 and 37 the second time)

500 long free warm down.
~5,000

General yardage

1000 usual warmup.
10x100 fins free @1:20

• #1-#5 big paddles. (58s)
• #6-#10 no paddles (56s)
• HR (23-25)

1200 back done as:

• 200 pull paddles @2:45 (D-1-4 2:20,2:15,2:10,2:06)
• 2x50 swim hold perfect stroke (HR-<25) (33s and 31s) @50
• Repeat 4 times.

Some bungee sets and some long warmdown.
~4,300

Fly focus #3

1000 usual warm-up
2x(100 free-25fly long-75 free-25fly long-50 free-25fly long-25 free-50 fly long-25 easy)
20x25

• 2x 25 free @30
• 1x25 free @25
• 1x25 free@20
• 1x25 fly fast (90%effort) @30 (11s, 12s)

8x100 pull big paddles

• odds back @1:30
• evens free @1:20

200 easy swim/kick

8x100 swim fins

• odds back @1:20
• evens free @1:10

200 ez swim/kick

I made this day my bitch!

I had a heavy day at the gym today and I was not feeling it when I got to the pool, so I thought I need to do something that would make me feel better.

1000 usual warmup.
500 (25 fly, 50 back, 75 breast, 100 free)x2 Long and controlled.

Main set:
15x200 on 3 minutes.
Rounds #3
#1 swim free snorkle easy;
#2 pull free big paddles controlled;
#3 swim free fins 80% effort (timed); 1:54
#4 kick free ez.
#5 swim free fins easy.
#6 swim free snorkle.
#7 pull free 90% (timed) 1:49.
#8 kick free easy, make the interval.
#9 pull paddles free easy.
#10 swim fins easy.
#11 swim (No fins) all out effort (1:45 Holly shit, out in 49.)
#12 kick easy.
#13 swim easy.
#14 4x50 back slow (drill/swim)
#15 slow swim and kick warm down.

I am beat, but satisfied.
4,500

Backstroke Focus #1

1000 (100 free+100 back+50 kick) 1 min rest
1000 pull paddles (200 free+50back+150free+100 back+100 free+150 back+50 free+200 back)

Main Set:

• 3x200 back swim controlled and focus on finishing stroke Hr 24-26. @2:50 (2:17s)
• 200 free fins @2:50 ez
• 3x200 back swim controlled and focus on finishing stroke Hr 26-29 @2:40 (2:10,2:12,2:09)
• 200 free fins @2:40 ez
• 200 kick free fins @2:40 ez but make the interval
• 200 free fins @2:40 ez

2x50 (fist L drill + fist swim by 50s) @50
2x25 bk swim perfect stroke @30 (15s)
3x50 same as first
2x25 same as first
4x50 saf
2x25 saf
200 ez

4,700

Free focus #3

1000 warm up (250 free swim, 250 free pull snorkle, 250 snorkle paddles, 250 paddles only)

Main set:

• 200 back fins easy technique
•  4x100 free swim fins @1:30 D (1:03,1:00,54,45)
• 100 kick board
• 200 back pull paddles
• 8x75 free swim D by 2 (last one - 34.7)

300 ez.
2,800

Fly Endurance

1000 warmup
40x25 (10x100)

• odds # fly (4strokes) and breast (3str) @25. (15s-16sfly) (16s-17sbr)
• even # free @30
• switch from fly to breast every 100y;

Main set - fly endurance
Climb the ladder as high as you can by 25;
Fly must be controlled (not all out) with perfect technique and long under waters. 
Free easy for recovery.
Rest 30-50 sec before fly.
Rest 20-30 sec before free.

• 25 fly - 25 free (15)
• 50 fly - 50 free pull (32)
• 75-75 (49)
• 100-100 pull (1:04)
• 125-125 (1:20)
• 150-150 pull (1:36)
• I skipped 175 cuz I didn't think I can make it to 200, but wanted to do 200 so bad.
• 200 fly-200 free pull (2:06)

800 broken, long ass cool down.
4,200

"Jackie"

Todays Crossfti/Strenght wod:
12x2 rep max Front Squat every 60 seconds;

• 95-115-135-155-165-175-185-195- 205-215-225-235lbs;

"Jackie"
For time:
1000m Row (for time) 3:04.7 PR
50 thrusters #45
30 pull-ups

6:48 PR

Fly focus #2

Warmup 500 with some fly in it.
Main set repeat 4 times:

1. 3x100 pull @1:30 paddles (#1 75 free - 25 fly; #2 back, #3 all free)
2. 4x50 (#odds finish drill, #evens kick fly) @:60sec;
3. 3x (N)
4. ez

• N= 
• #1 - 3x100 on 1:40 fly long with 5 strokes/lap. (1:14, 1:12.1:08)
• #2 - 3x75 fly on 1:20 d 1-3 (52,47,42)
• #3 - 3x50 fly on 50 - 200 pace (28,29,28);
• #4 - 4x25 fly on 30; all out effort (11s); Amazing underwater kick;
• 
  
• Ez to make it to a full 1000, done 50 free, 50 kick.

400 playfull free swim.
50 fly for time from a push (breakouts) = 23...
300 ez (50 bk,50free)
~5,300

Back stroke maintenance

1000 warm up
3x100 free pull @1:30 paddles long and slow, last 25 strong;
3x100 free pull @1:30 snorkle clean stroke hr-22
300 pull snorkle (50 clean strong stroke-50 clean ez)
4x150 back swim fins @2min. clean entrance and turned hips;

•  4x50 bungee (25 strong pull-25 fast tempo clean entrance) @1:10 all back
• 100 ez
• 4x50 bungee (as above) @60 all free
• 100 ez

400ez

OPEN WOD #1 (Crossfit Games Qualifier)

10 min AMRAP
30 Double Unders
15 Snatches (#75lbs)

My score = 7 Rounds + 30 Dunders+7 Snatches (352 total)
First time = 300

Free focus #2 (Cielo breakouts)

500 warm up
25 fly-75 free-100 back-50 kick
250 back pull paddles
100 kick board

Main set

#1
100 pull paddles @1:30 (1:04) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles @1:30 all easy maintenance pace.
75 pull paddles @1:10 (:45) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles@1:30
50 pull paddles @40 (29)(focus on fast tempo to about 90%)
100 pull snorkel-no paddles@1:30
25 pull paddles @20 (12) (focus on fast tempo to about 950%)
100 pull snorkel-no paddles@1:30


#2 all fins
2x100 @1:20 (56-54) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 80%)
100 free kick board @1:30 just chill and make interval for all kicks
2x75 @1:00 (42-42) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 85%)
100 free kick board @1:30
2x50 @35 (26-26) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong and fast tempo to about 90%)
100 free kick board @1:30
2x25 @20 (9-10) (all out breakout to a sprint stroke no breath)
100 free kick board @1:30


#3
3x100 pull paddles @1:25 (1:00-1:00-59) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles @1:30
3x75 pull paddles @1:00 (42s) (focus on fast tempo to about 80%)
100 pull snorkel-no paddles@1:30
3x50 pull paddles @40 (27-27-26)(focus on fast tempo to about 90%)
100 pull snorkel-no paddles@1:30
3x25 pull paddles @20 (12s)(focus on fast tempo to about 95%)
100 pull snorkel-no paddles@1:30


#4 all fins
4x100 @1:15 (54-52-52-50) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 80%)
100 free kick board @1:30 - just chill and make interval for all kicks
4x75 @1:00 (38-ez-37-ez) (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong -about 85%)
100 free kick board @1:30
skipped :( 4x50 @35 (Cielo's breakouts after each wall: 2fly kicks with an explosive first stroke, rest strong and fast tempo to about 90%)
skipped 100 free kick board @1:30
4x25 @20 (9-10-10-10) (all out breakout to a sprint stroke no breath)
100 free kick board @1:30


 600 long warm down (swimming free a lot)

~5,800

OMG Ben

12x2  max rep Press

• every minute 5 - 10 Lbs increments
• Max 2 reps 145

Deck of cards wod: 18 cards total

3 min rest

Another deck of cards mini wod
120 s rest
10x3 max dead-lift every minute

• started at 225
• max 3 reps 315

60 sec rest
10x3 max rep Over-head squat

• started 95
• finished 3 rep max with 185

60sec rest
1mile run: ~8:15?

Fly focus #1

1000 slow warmup.
200 im swim relaxed.
200 pull back paddles.
100 ez (30 min break: lesson)

Main set all @1:30:

• 2x100 free pull paddles (relaxed).
• 100 fly swim no paddles (controled 4 strokes per lap) (1:15).
• 3x100 free pull paddles;
• 100 fly swim same stroke count more effort (1:09).
• 4x100 free pull paddles; #3&#4 strong;
• 100 fly swim same stroke count (1:05) good aggressive break outs;
• 5x100 free pull NO paddles;
• 100 fly strong but stroke count was 5 per lap. Aggressive breakouts (1:02).
• 7x100 pull/swim/kick ez.

Speed set.
10x50 @60

• free zipper drill
• finish drill
• kick
• free swim relaxed
• 25 build/ 25 free fast

second time around last 50 is all out 50fly for time from a push.

600 playfull warmdown

5,100y

Staying in shape #3

1000 warmup
10x75 (d-d-s, 5 free on 1:10, 5 back on 1:15)
50-100-150-200 fins all back.

• Descend effort. 
• 1:46 on the last one. 
• 30 - 45 sec rest between

200 ez
200-150-100-50

• Descend effort, 
• Fins off, 
• 24 on the last one. 
• 45 sec rest.

200 ez
20x25 stroke work back and free on 30.
3,500

Tabata "Drop till your dead"

8 consecutive rounds of 20 sec work 10 sec rest for each exercise.
30 Second rest after each Tabata round. Score for total reps.
Pull-Ups (butterfly)
Push-Ups
Lateral Jumps (over a 20'' box)
Sit-Ups (with a #15 dumbell)
Over Head Squats (#45 bar)
Score=100/84/72/55/100 (411 total)

OPEN WOD #1

Here we go, first day of 2011 Crossfit Games qualifier started:

10 min Amrap
30 D-Unders
15 Snatches (or ground to over head) #75lbs

First attempt = 6.30
Forearms were destroyed after 5 minutes.

Free focus

500 warmup (100free+100 back+50 kick)

5x200 free pull on 2:50 (snorkel, no paddles) Hr-21
4x25 free on 30 w/ one breath.
5x200 free pull on 2:40 (paddles) hr-22-23, last one fast.
50ez

12x25 @ 30 (#1-#4 w/1 breath, #5-#8 hold 4 cycles per lap, fast break out breath freely, #9-#12 same as first 4)
200 ez.
3,200

Crossfit HQ Sundays WOD (03.13.11)

7Rnds
10 Wall Balls (#20)
10 Pull-Ups

Time: 4:18

Staying in shape #2

Working on backstroke position and perfecting my freestyle catch.

 1000

• 4 x (100 free, 100 back, 50 kick board)

2000

• 4 x 500 hr 22-24(#1 pull free, snorkel.#2 back pull paddles#3 free pull paddles#4 swim backstroke, Descend the 100s to Hr24) 
• 30 sec rest between

500

• 20x25 back hold perfect stroke 
• (#1@30, #2@25, #3&#4@20 repeat 2x) 
• 50 ez between, repeat the whole thing.

600

• 8x50 with stretch chord (25 strong pull but not fast+25 fast catch the tempo while chord pulling) 
• @70s all back
• 200 ez

400

• 4x50 with stretch ch (same as above)
• @60 all free
• 200 ez

Lose Your Grip

In 4 minutes complete:
12 Pull-Ups
21 OH Squats #95
12 Push-Ups
with remaining time
As Many Double-Unders as possible!!!

*5 Cycles.
*1 minute of rest btw rounds.
*Score for total Double-Unders.

Score=160/130/110/114/120=634

2K Row fort time

2K row in a class room set up for time:
6:22.9
out in 3:16 (smth) back in 3:06.
PR by 2 seconds.

Staying in shape #1

So 4 times a week I am swimming to maintain my aerobic shape in the water as well as my technique. 6 time a week I am doing Crossfit/Strenght wods at CrossfitDecatur in order to qualify for the Regionals that would lead me to the 2011 Crossfit Games.

Staying in shape #1
600 warm up

75-100-125-150-200-50ez-200-150-125-100-75
free pull snorkle on the way up, pull free paddles down.


7x100 @1:30
 #1 free
#2 75free-25 fly
#3 50 free-50fly
#4 25free-75 fly
#5 free
#6 fly
#7 ez

8x125
100 free @ 1:20
 25 stroke HR26-28 @30. Find that long but strong stroke.
flys-12s,13s
breast 15s,16s.
frees 11s,12s.

300 ez

Update on my swims in Austin TX

Last weekend I swam at the American Short Course Championship in Austin TX.

Here are a couple of my swims:
50 free - 20.39
100 free - 44.38
100 fly - 47.20
100 back - 48.23

100 fly finals video:
For better quality go to http://www.youtube.com/watch?v=FYtoGIzmQJ8

Update on the Latvian Nationals

I was participating at the Short Course Latvian Nationals on Feb 25th and 26th.


50 free - 22:80
100 fly - 53.83
100 back - 54.96

Here are some pics from the meet:

Wall Ball Madness

Team WOD
5x500 Row vs Wall Balls

While one Team does Wall Balls the other team is rowing.
When the last person finishes rowing, teams have 30 sec transition time.
Count wall balls individually.

I used a 30lbs ball and had 242 total (45+47+50+50+50 per round).

"Nastyness"

In 10 minutes or less finish
5 Rounds of
200m Sandbag run
12 Burpees

1 minute rest

In 10 minutes or less finish
5 Rounds of
20 Cal Row
10 Deadlifts @ 185lbs

Crossfit games 2011 Qulifier

http://games.crossfit.com/blog/2011/01/crossfit-games-open,1012/

Grace

Today's WOD was Grace: 30 Clean and Jerks with 135lbs;

I broke up 20-5-3-1-1

My time was 2:11

Niko's time was 3:16 (#105)

Rowing Workout

Rowing workout on Ergo2 Rower:

500m Row for time (1:24.4);
3 minute rest
1000m Row for time (3:08.8);
5 min rest
2000m Row for time (7:08.0);

Rest about 20 minutes

Shoulder Press with 95 lbs;
5 rounds or 10 reps every 90 seconds.

I am nice and toasty today ;)

Todays CrossFit Wod

100 Wall Ball Shots (20 lbs ball)
50 Cal Row
100 Burpees

For time.

My time was 14:31;

Try it and leave some feedback.

This is one of my new caps...

New website www.dudaswimgear.com

My website went life in the beginning of 2011. I offer swim caps with my special design. In my shop you can order them. Look under the Caps tab on the website.
Later this year I will offer the Silicone caps as well with the same design as the Latex caps.

I will publish on this blog messages about my activities and I expect you to comment on it.
Have much fun.