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  1. My SCY Meet Plan

    Maybe writing this down will help me get focused. I understand that work and life disrupts our routines however there have been times when I just haven't felt like swimming.

    Luckily, this SCY season there are some great meets close to home.

    Dec 2-4 SCM state meet in Columbia
    -- I probably will only be able to go on that Sunday due to prior obligations

    Feb 10-12 SCY state meet here in North Myrtle.
    -- Less than ten min from the house. Gotta love it.

    March 4th fun meet in Wilmington NC
    -- Maybe I'll swim some "off" events here and have some fun

    April 8-9th Dixie Zone Championships in Cary NC
    -- This will be the big one for me and it will take that long to get myself back into shape.

    Maybe I'll pick a different event to focus on this SCY season. I usually concentrate on the 2IM. I haven't had a descent 200 or 500 in years. Maybe I'll consider a completely different event and have some fun.
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  2. 11/14/16

    I'm struggling to get back into it. I felt pretty good in the beginning but quickly fell into sloppy mode.

    500 mix up done mostly with a snorkel
    4 x 50 @ 60 200P

    2 times through
    150 @ 2:40 cruise
    2 x 200 fast @ 3:30

    2 times through
    150 @ 2:40 cruise
    3 x 100 fast @ 1:45

    2 times through
    150 @ 2:40 cruise
    4 x 50 @ 60 descend to 200P

    6 x 50 @ 1:15
    --odds free,evens back
    2 x 100
    --snorkel swim then social kick

    I need a plan
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  3. 11/9/16

    Well, this makes two this week and it seems that I'm on a roll

    400 S/K/D/S by 25
    4 times through ,IMO
    --2 x 25 build @ 30
    --2 x 25 12.5 sprint @ 35
    --25 sprint @ 40
    --50 easy @ 1:15

    3 times through
    --4 x 50 build @ 50
    --2 x 50 fast @ 55
    --50 easy @ 1:15
    --3 x 50 fast @ 60
    --50 easy @ 1:15
    --4 x 50 fast @ 60
    1 minute extra rest between rounds

    300 w/d alternating 25 free, 25 stroke
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  4. Back at it? 11/7/16

    After basically taking a month off due to
    work, Hurricane Matthew and anticipated flooding I think I'm able to train again.

    400 mix up
    4 x 100 strong @ 1:45
    6 x 50 fast @ 55 breathe 3,5,7,9,3,5
    8 x 25 fast @ 40
    100 easy

    8 x 25 fly @ 30
    4 x 100 @ 1:40
    8 x 50 back @ 60
    4 x 100 @ 1:35
    8 x 50 breast @ 1:15
    4 x 100 @ 1:30
    8 x 50 free @ 55 fast

    200 w/d
    4200
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  5. 10/5/16 , A bit late

    200 w/bouy and snorkel
    2 x 100 choice
    3 x 50 @ 60 descend

    4 x 100 @ 1:35 first 25 sprint
    6 x 100 @ 1:30 strong even pace
    Rest 30
    12 x 50 @ 50
    4 x 100 @ 1:40 first 50 sprint
    6 x 100 @ 1:35 faster pace than before
    Rest 30
    12 x 50 @ 50 faster pace than before

    250 w/d
    4000

    This one was a good one for me. When I started to really hurt and the technique started to get sloppy I was able to reel it back in.

    I spent yesterday getting our shop ready for our visitor, Matthew. Today was spent getting numerous plants and other objects secure. We'll stay right here and be fine unless it increases to a 4. We live less than a 1/2 mile from the ocean and I am really only worried about the storm surge and flooding. Beach life
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  6. Monday 10/3/16

    Shoulders/arms and abs before work

    With the team tonight
    400 choice
    4 x 150 (middle 50 stroke) r/10

    16 x 50
    --4 kick @ 60
    --4 pull @ 50
    Repeat (round 2 faster)

    2 x 1:00 @ 1:40 (1 EZ, 1 fast)
    2 x 2:00 @ 3:20 strong even pace
    400 @ @ 6:40 build
    2 x 200 @ 3:20 negative split
    2 x 1:00 @ 2:00 sprint (these hurt)
    100 ez

    8 x 50 @ 1:05 stroke
    -ez/sprint
    -sprint/ez
    -build
    -sprint
    200 w/d

    4100

    I felt strong today although my technique started to suffer during the main set. I sat out one of the 50's on the last stroke set with a calf cramp. It has been a long time since I've had cramping issues. The plan is to shake my tail out of bed and do a solo swim before work tomorrow
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  7. 9/19 and 9/20

    Monday
    P90 shoulders/arms/abs before work

    300 free/back by 25
    100 IM drill
    300 pull
    4 x 50 kick @ 1:15

    5 x 100 @ 1:50 at 1650 pace
    100 easy back @ 3:00
    5 x 100 @ 1:45 at 500 pace
    100 easy back
    5 x 100 @ 1:40 at 200 pace
    100 easy back
    5 x 100 @ 1:35 faster than 200P
    200 easy

    Tuesday solo swim before work

    4 x 200 @ 3:10 (stretch out)
    3 x 200 @ 3:00 descend
    3 x 200 @ 2:50 descend
    200 cruise

    1.5 mile jog after work

    I felt good last night and felt like I was pushing through mud this morning. It's about time for a good stroke workout
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  8. Sat 9/10/16

    300 free
    12 x 50 r/10
    --3 drill
    --3 build
    --3 focus on breakout
    --3 focus on finish
    16 x 25 @ 30 IMO

    4 x 100 @ 1:40
    3 x 200 @ 3:10
    2 x 300 @ 5:00
    200 pull cruise r/60
    400 for time

    200 w/d

    3700

    My shoulders and back felt a little tight during big the main set. However I was able to put together a nice 400 at the end. We finished up early so I was able to take advantage of the hot tub.
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  9. Brief appearance of the DragSox

    I couldn't stay for the entire practice but was able to get a few yards in beforehand.

    500 with snorkel
    5 x 100 @ 1:30 descend
    300 IM drill

    Team divided into two station groups

    Station 1
    3 x 100 swim with DragSox @ 2:00
    4 x 25 kick w/Sox @ 1:00
    6 x 50 swim @ 60
    --1-3 w/Sox
    --4-6 remove the death Sox and descend

    Station 2
    16 minutes of various verticals kicking. Oh yea, a brick was also involved.

    10 x 200
    1-4 @ 3:10 descend
    5-7 @ 3:00 descend
    8-10 @ 2:50 descend

    200 w/d
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  10. 9/6/16 5 x 200 back

    I did a quick solo swim before work and stole most of this from pwb.

    500 with snorkel and buoy
    3 x 100 @ 1:40 descend
    6 x 50 @ 50 descend 1-3 ascend 4-6

    5 x 200 back strong @ 4:00 (should have done them on 3:45)
    100 EZ

    Number one was a little slow. The middle three were better and consistent. Number five was the fastest of all which means I wimped out on the previous four. I'll do this one again soon and push it a little more
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  11. Death by DragSox

    Our team has a handful of members that have a really strong kick. I am not included on that list. Coach got a hold of these devilish things called Dragsox which might as well be called anchors. The name says it all.

    500 mix up

    3 rounds of
    100 kick with board
    6 x 25 kick with DragSox @ ??

    100 cruise

    50 + 100
    2 x 50 + 100
    3 x 50 + 100
    4 x 50 + 100
    --50's free @ 60 at 200P
    --100's fast back @ 2:00 focus on walls
    100 cruise

    2 rounds of
    200 pull DPS @ 3:00
    50 pull fast

    200 w/d

    My title is a bit over dramatic but they do slow you down.
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  12. Easy like Sunday morning

    Just a quick 2 mile jog and a bit of abs.

    Running is not my sport but if I see anyone else out on the road, the race is on.
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  13. Back to the basics, streamlines

    Apparently our team had some lack luster turns at the meet last weekend. Today was dedicated to remedy that.

    500 mix up
    20 x 25 @ ~ 40 (coaches whistle)
    5 SDK on back
    5 SDK on front
    5 easy swim choice
    5 SDK on back
    100 pull cruise

    8 x 50 @ 1:15 work walls and breakouts
    odds, 25 fast choice, 25 free easy (went IMO)
    evens, breaststroke fast
    100 pull cruise

    8 x 75 backstroke @ 1:20 work walls
    100 pull cruise

    3 times through
    50 free @ 50
    25 fly/25 back @ 55
    200 pull cruise @ 3:15
    25 fly/75 back build @ 2:00

    100 float

    3600

    We had minimal clean up from our friend Hermine coming through last night. These storms always seem to come through at night. Chores all day and a little bit of abs before calling it a day.
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  14. 8/22/16 Solo swim

    Only had time for a rather quick swim before work this morning. I may use this one as a "test set" down the road.

    500 swim

    4 broken 500's
    --rest 10 after each swim and rest 60ish between 500's
    1) 200/200/100
    2) 200/150/100/50
    3) 200/100/100/100
    4) 200/100/50/50/50/50

    200 easy swim

    2700

    That's it. Nothing special or exciting here. I felt pretty good and was able hold pace.
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  15. Sat July 30

    200 swim
    3 x 100 descend @ 1:45
    3 x 50 @ 60 (fly, bk, br)

    200 kick
    6 x 50 kick @ 1:30 fast
    --odds breast, evens free

    Free set
    --50's at 200 pace, other swims moderate except sprint from flags in
    150 @ 2:30
    50 @ 60
    100 @ 1:45
    2 x 50 @ 60
    50 @ 1:15
    3 x 50 @ 60
    150 @ 2:25
    100 @ 1:40
    50 @ 55
    100 EZ

    3 rounds with fins
    100 @ 1:45 done as 2 fly strokes, 4 Kick
    2 x 75 @ 1:15 done as 25 drill/ 50 fly

    50 ez

    6 x 50 @ 60 done as
    --25 sprint, 10 cruise, 15 sprint fly

    200 warm down

    3450

    I suppose I need to get in shape since I've signed up for a meet next month down in the Charleston area. I've decided to swim some off events at this one and just have some fun.

    Sat-100IM, 50, 200 and 100BR
    Sun-500, 2BK, 50BR and 2BR
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  16. 7/20/16

    Short stuff tonight and I felt pretty good. I know after taking a month off I'm not ready for any intense long swims.

    400 mix up
    Kick Set
    -100's moderate w/fins @ 1:45
    -50's sprint no fins @ 1:15
    100
    50 went fly
    100
    2 x 50 went fly/breast
    100
    3 x 50 went breast
    100
    4 x 50 went IMO
    100 easy swim

    2 rounds of
    2 x 25 sprint ,went fly @ 30
    50 easy @ 1:15
    3 x 25 sprint ,went back @ 30
    75 easy @ 1:45
    4 x 25 sprint ,went breast @ 30
    100 easy @ ??

    4 x 100 @ 1:40 breathe 1/5
    4 x 50 @ 60 drill/swim stroke
    2 x 25 off blocks
    50 off blocks

    3000
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  17. 7/18/16

    200 choice
    6 x 100 (2 @ 1:55,1:45,1:35)

    4 rounds of
    2 x 50 sprint kick @ 1:15
    50 stroke sprint @ 1:10
    2 x 50 free sprint @ 50
    -1 breath/25, (failed)
    50 cruise @ 1:15

    6 x 100 back kick with fins @ 1:45
    -odds sprint, evens easy

    3 x 200 @ ??
    -1) fly/breast drill
    -2) free swim
    -3) 100 back/100 free
    6 x 100 free @ 1:45 pace work
    200 warm down

    4000 scy

    Felt great however my times didn't reflect how I was feeling. I plan on signing up for the Growler meet in Mount Pleasant (Charleston area) soon so I guess I need to get in shape. It's one of my favorite meets of the year. Maybe I'll sign up for some off events end have a little fun
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  18. Monday 7/11/16

    200 w/bouy and snorkel
    4 x 100 @ 1:55 (50 stroke dr/50 fr swim)
    4 x 50 free @ 55 build
    100 IM

    5 x 100 descend @ 1:30
    100 free focus on fast turns @ 1:40
    4 x 25 br @ 25,30,35,40
    2 x 50 br descend @ 60
    100 IM cruise @ 2:00
    50 bk focus on SDK @ 60
    4 x 25 fly @ 25,30,35,40
    2 x 50 fly descend @ 60

    200 easy

    2 x 200 build @ 3:10
    100 free same as above
    4 x 25 br @ 30
    2 x 50 br @ 60 hold pace of #2 above
    100 IM cruise @ 2:00
    50 bk same as above
    4 x 25 fly @ 30
    2 x 50 fly @ 60 hold pace of #2 above
    4 x 25 free w/fins sprint @ 30
    4 x 25 back w/fins sprint @ 30

    200 w/d
    3700

    Felt much better today and I was glad that we didn't have any long swims. This was the first day in awhile that it wasn't in the mid 90's with a heat index around 108. That thick SC air tends to drain you quickly. It's better than being cold though
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  19. Remedial lane please

    After basically taking the past month off, this brief swim was very painful. Work has kept me busier than normal and sometimes there isn't enough hours in the day. I think I have work back under control and hopefully life is back to "normal"

    400 mix up
    4 x 100 w/fins @ 1:30 (75 fr/25 bk)
    500 SKIPS
    4 x 50 @ 60 build

    2 x 200 @ 3:20 just stay long
    75 build to sprint r/5 25 easy @ 1:30
    50 sprint

    3 x 50 @ 1:15
    1. Moderate
    2. PB + 5
    3. PB + 3 , failed
    2 x 250 @ 4:00 just stay long

    4 x 25 @ 30 descend
    50 @ 55 negative split
    3 x 50 @ 50 descend with over kick

    3 x 200 @ 3:45 neg split choice
    --went backstroke

    200 warm down

    3800 SCY
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  20. Monday 5-23-16

    Felt much better today. My only complaint was the pool temp was around 84.

    400 with snorkel and buoy
    4 x 100 IM drill
    4 x 50 build

    2 round of
    200 cruise @ 3:30
    2 x 200 @ 3:00 strong
    100 ez @ 2:00
    200 fast @ 3:00 broken at 100 for 5
    100 ez @ 2:00

    10 x 50 @ 60 choice
    -odds cruise
    -evens build

    200 w/d

    3700
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