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Swim Workouts

  1. Friday, October 4, 2013

    by , October 4th, 2013 at 11:34 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 81 Water temp 79
    Sunny & partly cloudy, humidity at 74%

    Warm Up
    Bands
    200 RIMO
    200 BK kick
    200 BR kick/bk
    200 DK on bk
    8x50 MF on HR rest, as 25SDK/25K-bk

    *Set 1*
    300-200-100 FR pull on 1:00 rest, SPL-10 w/snorkel, AP, tube-buoy
    ---200 IM kick
    400 IM, 2x200 IM, 2x100 IM on HR rest, DPS w/legal turns
    ---100 BK

    *Set 2*
    20x25 Dive at 65-75% on HR rest, 10 Fly/10 FR

    *Set 3*
    4x200 FR on 3:00 SPL-8 *2:26-2:22 w/snorkel, EZ smooth effort

    Warm Down
    3x100 IM EZ

    Comments
    During the Warmup and Set 1 on Wednesday I felt that I was working hard just to swim at a not so fast pace (even more so than the Tuesday). At that point I changed the workout towards rest, recovery and as a best possible stroke form, which I did Thursday, today, and will do if I swim this weekend. This little recovery phase of 4-6 days is my version of the Fort's Recovery Week. Monday I will start training with quality sets again.

    Either late last week or early this week I sensed while attempting some fast dive 50s that my heart rate was getting jacked up just from the effort of trying to dive & swim quickly to the point I felt I was rushing everything. So each day this week I have been doing at about 20-40 25s (and some 50s) at moderate pace working on a relaxed dive with smooth underwater transition in to swimming the strokes. At the end of each dive 25 and/or 50 I would take my pulse, so eventually with practice and repetition, I was able swim many of them (easy pace) at an effort resulting in HR 11-13/six seconds.

    It may be easy to do for some swimmers, but I felt encouraged knowing how to cruise a relaxed 50 free from a dive at low 29 with an HR that is still between 110-130 (hopefully I can bring that time/effort down a little bit more). I have also done 50s like this for the butterfly. I need to practice being calm when I start a race, so I can swim with the same confidence, stroke form, and pacing that I do in practice.

    I have been working on my freestyle speed this summer and September more so than IM. However I generally swim all four strokes almost daily, and I am drawn to both the 400 IM and 200 Fly in the upcoming SCM meet at Sarsoata in Nov 9-10. In discussing this with coach Chuck, I am going to prepare myself mentally and physically for these events between now and late October (registration deadline is Nov 2), then I can will register for the events that I feel most ready to take on.

    Updated October 9th, 2013 at 04:48 PM by fdtotten

    Categories
    Swim Workouts
  2. Tuesday, October 1, 2013

    by , October 1st, 2013 at 07:39 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 78 Water temp 80
    Sunny & partly cloudy, humidity at 72%

    Warm Up
    Bands
    200 RIMO
    12x25 Kick IMO on :40, 4/stroke
    500 MF as 4(75 K/bk, 25 SDK)
    4x25 FR on :30

    *Set 1*
    2(3x50 FR on 1:15, 100 BK) target pace is 2nd-50 of 100 FR :27
    *27-27-27, 27-26-26
    ---200 BK
    4(3x100 on 2:00, 100 BK) 50/1 @85%, 50/2 @95% w/open turn on :35
    *33-29, 32-28, 31-29
    *32-28, 32-28, 31-29
    *31-28, 31-28, 30-29
    *30-28, 32-29, 31-27
    ---200 BK
    ---200 BR

    *Set 2*
    6x25 FR on :45, BC-0,
    ---100 BK
    4x50 FR on 2:00, Dive 25/1 as SPL<10 @75%, 25/2 as 95% SPL<13
    *27-26-26-25
    ---BR K/bk

    *Set 3*
    5x200 IM on HR rest, each 50 as 25 smooth/25 strong

    *Set 4*
    16x25 on :45 from dive, 4/stroke IMO
    ---100 EZ
    8x25 on 1:00 from dive, 2/stroke IMO
    *Fly)12s, BK)14s, BR)16s, FR)11s

    Warm Down
    200 FR 2(50CU/50DPS)
    100 IM EZ

    Comments
    My legs already felt tired in the warm up, but then Set 1 did me in for almost the remainder of the workout. Set 2 was a struggle as I was getting lost after the dive trying to find my stroke and feel for the water. Set 3 was really more of a recovery set. I changed Set 4 to 25s so I could practice dives, as I think I just need to do them frequently enough to learn how swim as efficiently from the dive as from the wall push off.

    Every month I reset the trip odometer in my 2010 Honda CR-V to record the monthly miles, and also reset the average MPG. Last month was one of my better months with 28.5 mpg. I am going see if I can beat that in October.

    Updated October 1st, 2013 at 09:28 PM by fdtotten

    Categories
    Swim Workouts
  3. Monday, September 30, 2013

    by , September 30th, 2013 at 09:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85 Water temp 78
    Sunny, cloudy, humidity at 75%

    After meetings all morning and then a dental appt., by early afternoon stopped at FGCU and did 3K as;

    Warm up
    200 RIMO
    200 IM as 25K/25DR

    Sets
    20x50 Kick on 1:00, 5x each stroke
    ---100 Bk SPL-8/9
    40x25 on
    :30, 10 each stroke
    ---100 IM EZ DPS
    10x100 FR pull w/AP on 1:30, steady
    desc 1-10 *1:12-1:05

    Comments
    Did 2K Sunday as 1K kicking, 1K FR
    dr-swim w/snorkel-paddles-fins. Tomorrow I will return to the early morning sessions.
    Categories
    Swim Workouts
  4. Friday, September 27, 2013

    by , September 27th, 2013 at 10:13 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Sunny, cloudy, humidity at 75%

    Warm Up
    Bands
    200 BK K-DR-S
    200 BR K-DR-S
    200 Fly K-DR-S
    300 FR K-DR-S
    400 MF as 4(75 K/bk, 25 SDK)

    *Set 1*
    6x75 FR Pull on 1:10, desc 1-3, 4-6 *51-48s
    ---100 BK ez on 1:30
    20x50 FR on :50 *31-30 SPL-11/12 w/snorkel
    ---100 BK ez on 1:30
    6x25 FR on :50 BC-1 Fast, *12-11s
    ---100 BK ez on 1:30
    10x50 FR on 1:00, 1-9)*29s @SPL-12, 10)*27
    ---200 BR Kick
    ---200 BR SPL-6

    *Set 2*
    3(6x25 on :50) 1)Fly *13-12, 2)Bk *14-13, 3)BR *17-16
    ---200 BK
    2(4x25 FR on 1:00) BC-0 *11s
    ---200 BK

    *Set 3*
    1000 FR KDS as 5(50K-RS/LS, 125CU, 25 FAST DPS)
    /with ap-fins-snorkel

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments
    Finally a day without rain. After doing the bands on deck, I thought that my legs and arms seemed moderately tired, but I swam better today than I expected.

    My first SCM master meet ever will be the Shark Tank SCM Meet, Nov 9-10 in Sarasota. On Saturday I will need to choose between 400IM/200FR/100Fly as my first event, then 100IM/100BK/50FR as my second event, with the 400 FR as a possible 3rd event. Sunday starts out with the 1500 FR , but I lean towards the 200 IM and then two events later the 50 Fly. Although I am tempted to try the 200 Fly, perhaps the 100 Free and the 50 BK might be more reasonable, which are before and after the 200 Fly.
    Categories
    Swim Workouts
  5. Thursday, September 26, 2013

    by , September 26th, 2013 at 04:56 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 80 Water temp 79
    Hard rain on and off, sunny, cloudy, humidity at 95%

    Warm Up
    Bands
    400 REV IM
    4(2x50 on :15 rest) IMO, 50 as 25K/25DR

    *Set 1*
    6x75 BK on :10 rest, as 25K/25DR/25 Fast
    6x75 Fly on :10 rest, as 25dk-bk/25DR/25 Fast
    6x75 BR on :10 rest, as 25bk/25DR/25 Fast
    ---200 BK

    *Set 2*
    2(10x50 FR on 1:00, :30 rest)
    1-10)Snorkel-tube-buoy-agility paddles *32-30
    11-20)FR-CU Drill, w/snorkel-agility paddles *30-27
    ---200 BK

    *Set 3*
    500 Kick/mf, each 25 as(15/sdk, 10/bk)
    6x25 K/mf shooters on :40
    ---200 BR

    *Set 4*
    10x100 FR on 2:00
    *1-5) 1:02-59, 6-10) 59-57
    ---50BK

    Warm Down
    Shower

    Comments
    The rain was pounding down, then ten minutes later the sun shines through the rapidly moving clouds only for the hard rain to return another 10-15 minutes in an ongoing cycle for most of the time I was in the pool. Being moderately weary from yesterday, it was not until the second half of Set 4 that I began to get some momentum going. Then the guards temporarily closed the pool due to thunder, no problem, I had just started a recovery swim thinking about leaving early anyway.
    Categories
    Swim Workouts
  6. Wednesday, September 25, 2013

    by , September 25th, 2013 at 05:02 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 73 Water temp 79
    Raining, dark and cloudy, humidity at 91

    Warm Up
    Bands
    200 BK 50K/150DPS
    200 BR 2(25K/75DPS)
    200 Fly 2(25K/75DPS)
    200 FR 50K/100CU/50DPS
    4(2x25)IMO DPS@80%

    *Set 1*
    ---100 FR Kick/bd-fins
    2(4x25 FR Kick Fast on 15, 20, 25, 30) w/bd-fins
    ---200 BK

    *Set 2*
    3(4x50 FR on 1:10) 50s 1-3 as CU, 50/4 Swim, desc 1-4
    1/with L-agility paddles-snorkel *32, 30, 29, 28
    2/with snorkel *30, 29, 28, 27
    3/with M-agility paddles *29, 28, 27, 26
    ---200 BK

    *Set 3*
    ---200 Kick/monofin shooter, as 4(25sdk/25/bk) EZ
    4x50 kick/mf Fast on 1:20, desc 1-4 from 85%, as 25sdk/25bk
    *10/13/24, 9/12/23, 8/12/22, 8/11/21
    ---200 K as 2(50BR/bk,50dk/bk)

    *Set 4*
    10x300 FR on 4:00, 300 as 3(75CU/25DPS Fast) steady desc 1-10, w/snorkel-agility paddles-fins
    *3:26-3:17

    Warm Down
    4(2x25 on :15 rest) IMO EZ DPS
    200 FR SPL-9

    Comments
    Seems that I require about a week to adjust from LCM to SCY, just I did previously from SCY to SCY, even though I have been training consistently throughout. Set 1 was something coach Chuck tossed out at me while I was doing a few minutes of bands on the deck, as I normally do not kick with the board. It was harder than expected, and I thought I had a break between the two rounds, but he was yelling at me to keep going so I did. The first one was about 11, and then I just went as fast as I could when he said go. Later he said I ranged from 10-12s.

    In doing Set 2, I descended with catch up freestyle drill 50s 1-3 with 50/4 being FR DPS about SPL-12/13. I switch around the equipment to make it interesting and to keep refocusing on blending technique, power, and body balance.

    Set 3 was my request so coach Chuck could get the results and split the 25s. I had been doing quality fin swimming almost daily with the longer stiffer TYR fins (compare to the shorter floppy Slim Fins I have). When I started using the Finis Monofin Shooter again last week I was able to quickly adapt over several days. Coach Chuck says my goal for underwater 25s should be at 7, so today I got down to 8, and that is a good start. We did not focus so much on the total 50 time as much as each 25. The splits are from his watch for each 25, foot to hand touch, and then total time including the open turn.

    Set 4 was just some base yardage for 2.5K OW I am doing in October 5 in Sarasota as a cycle of freestyle drill with faster 25s. The 3K will be one loop, and I plan to start the swim out about 75% and build from there.

    Updated September 26th, 2013 at 07:56 AM by fdtotten

    Categories
    Swim Workouts
  7. Tuesday, September 27, 2013

    by , September 25th, 2013 at 08:30 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 81
    Partly cloudy, humidity at 71%

    Warm Up
    Bands
    400 REV IM
    4x25 Fly on 5 bobs, DPS
    4x25 BK on 5 bobs, DPS
    4x25 BR on 5 bobs, DPS
    4x25 FR on 5 bobs, DPS

    *Set 1*
    3(4x50 FR on 1:20) desc 1-4
    *33-32-31-30 FR CU w/snorkel
    *30-29-28-27 FR w/snorkel
    *28-27-27-26 FR CU w/fins
    ---200 BK

    *Set 2*
    6x150 FR on 2:20 w/snorkel, agility paddles,buoy-tube, build by 50 1-3
    *1:50, 1:46, 1:42, 1:45, 1:42, 1:41
    ---200 DK/bk

    *Set 3*
    2X;
    8x50 K/mf on :50 (25 SDK bc-0, 25 DK/bk) *32-26
    4x100 FR-CU w/f-sn on 1:30, 59-57
    400 FR^ w/f-sn-ap) on 6:00, 400 as 4(75 CU/25 FAST) *4:20, 4:17

    Warm Down
    200 IM EZ DPS
    2x50 FR SPL-9
    4x25 FR SPL-9

    Comments
    First week of all SCY swimming, and still becoming adjusted. The water is on the warm side due to all the daily heavy thunderstorms the last 10 days. Will be doing a 3K OW swim October 5th in Sarasota, and then a SCM meet in Sarasota early November.

    Updated September 25th, 2013 at 10:03 PM by fdtotten

    Categories
    Swim Workouts
  8. Thursday, September 12, 2013

    by , September 12th, 2013 at 11:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 79
    Partly cloudy, humidity at 75%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    400 RIM as DPS
    200 IM kick as 25 fast/25 steady

    *Set 1*
    1x1000 BK as 10x100, each 100 as 25 Fast/75 DPS
    ---200 BR K w/snorkel

    *Set 2*
    5x200 BR on HR rest, 200 as 2(25 Fast/75 DPS) #2&4 w/snorkel
    ---100 DK/bk

    *Set 3*
    3x200 FLY on HR rest, 200 as 2(25 Fast/25 DK/bk/50 DPS) :30 rest, right into...
    3x200 FLY on HR rest, 200 as 2(75 2RA-2LA-3S/25 Fast) w/snorkel
    ---100 EZ BK kick/fins

    *Set 4*
    10x50 FR kick w/fins-snorkel on 1:00, steady desc 1-10 *38-32, 1:00 rest right into...
    4x300 FR on HR rest, 300 as 3(25 FAST/75 CU) w/fins-agility paddles-snorkel

    Warm Down
    200 FR SPL-22/24
    200 BK DPS
    100 BR DPS
    2x50 FR SPL-24

    Comments
    This week has been mostly IM and stroke base endurance swimming with quality 25s and 50s. Some of the highlights were a 17.6/25 BR, 14.3/25 BK, 12.8/25 Fly, and 12.2 FR all from a wall push. The times were from coach Chuck's watch in a 50 LCM pool, so most likely not that accurate. But I did get a good set of quality 50s in FR yesterday doing 3(4x50 FR, EZ 100 BK) on HR rest at 85%-95% 1-4 doing 33-31-31-30, 32-31-31-30, 32-30-31-29. Finally I was able to see my doctor today for the annual checkup, and all is well, the only problem I have is that I am getting older! I guess it is a good sign to not be taking any prescription medications at age 57. For my birthday yesterday I made my kids some of their favorite menu items for dinner, Beef Chow Fun and Chocolate Cupcakes with vanilla ice cream inside.

    Updated September 14th, 2013 at 06:46 PM by fdtotten

    Categories
    Swim Workouts
  9. Wednesday, September 4, 2013

    by , September 4th, 2013 at 10:25 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    200 BR as 2(25K, 75S) w/snorkel
    200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel
    200 FR as 50K, 50RA/LA, 100 CU w/snorkel
    1x50 as 25 Fly-Fast/25 BK-EZ *14.0
    1x50 as 25 BK-Fast/25 BR-EZ *15.8
    1x50 as 25 BR-Fast/25 FR-EZ *18.7
    1x50 as 25 FR-Fast/25 BK-EZ *13.2

    *Set 1*
    3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3
    *36-34, 36-33, 35-32
    *37-33, 35-33, 35-32
    *38-32, 35-33, 34-31
    ---200 Bk

    *Set 2*
    2(4x25 dive 25s, walk back)
    Fly *13.4, 13.2, 13.3, 12.8
    FR *12.7, 12.4, 12.5, 12.0
    ---100 BK

    *Set 3*
    4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube
    *2:44, 2:42, 2:38, 2:37, right into...
    6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube
    *1:21, 1:20, 1:19, 1:18, 1:17, 1:16
    ---100 EZ BK
    ---10x50 BK Kick/RS-LS on :50, w/fins *38-34

    *Set 4*
    4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim)
    /with snorkel-agility paddles-fins
    *3:42, 3:40, 3:37, 3:33

    Warm Down
    400 BK/FR DPS
    2x50 FR SPL-24

    Comments
    FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far.

    Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing.

    The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set.

    Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.
    Categories
    Swim Workouts
  10. Friday, August 23, 2013

    by , August 23rd, 2013 at 10:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 78
    Sunny, humidity at 78%

    Warm Up
    Bands
    400 FR
    200 FR-K w/snorkel
    200 BR 2(25K,25S) w/snorkel
    200 Fly 2(15K,15DR,20S) w/snorkel
    200 BK
    4x50 FR on HR rest as 25 Fast, 25 EA

    *Set 1*
    10x50s on HR rest, build Smooth to Fast w/max SPL-25 *34s-33s
    ---100 Bk

    *Set 2*
    16x50s FR on 1:00 w/agility paddles-buoy-tube *36-34
    ---200 BK

    *Set 3*
    2(3x100 as broken on :40, on HR rest) negative split goal; 33/31
    *34/31, 33/32, 32/31
    *33/31, 33/30, 32/31
    ---200 Back

    *Set 4*
    2000 FR Swim w/snorkel-fins as mix of kicking, drills, swim

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    Comments
    The good news is that I have been swimming steady so this summer as compared to the last several summers with 6-8 dry weeks. But somehow I have a reoccurring vulnerable wellness period from the end of end of July through most of August where my lower back is aching, various allergies, arms/shoulders are tender, and my energy levels fluctuate regardless of my ongoing effort towards healthy lifestyle and fitness. There could some correlation with that the second half of summer and early fall is usually the peak workload time for my professional projects and contracts. This week was good in that my lower back has regained a pain-free status without the use of any OTC NSAID, and my energy levels are more consistent.

    I have been working on developing my freestyle speed as sustainable and efficient towards competing in the 200, 100, and 50 events. I was pleased with Set 1 to swim FR 50s of 34/33 with SPL 24-25, as it was not that long ago when swimming FR SPL-28 LCM even slowly was a challenge. Set 3 was supposed to be 2(4x100 broken at 50), but after 3x100 I was really tired, so recovered a while, then attempted another round. Each time the first 50 would feel so steady and smooth, then I would have to really build the kick and power the arms trying to swim a 31 or 30 the second 50. I was really wiped out after finishing Set 3.

    Mon, Wed, Fri are LCM sessions, and Tue, Thur are SCY sessions where Sat is a mix of LCM/SCY or just SCY. The FGCU LCM pool will be transitioned as two SCY courses on Sept. 19 until the completion of the Women's NCAA DIV I season. I will miss LCM, where my preference would be to have access to both SCY & LCM year round for the different training dynamics available from each course.
    Categories
    Swim Workouts
  11. Wednesday, August 14, 2013

    by , August 14th, 2013 at 09:02 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 81 Water temp 78
    Sunny, humidity at 74%

    Warm Up
    Bands
    200 FR
    200 BK
    200 BR 2(25K, 25S) w/snorkel
    200 Fly 2(25K, 25S) w/snorkel
    200 FR-K w/snorkel

    *Set 1*
    2x800 FR on HR rest, desc by 200 1-4
    ---200 Bk
    ---200 FR Kick w/fins

    *Set 2*
    3(4x50 on 1:30, 100 EZ BK) 90-95% effort w/fins *26s-25s
    ---100 BR K/bk
    ---200 as 50BK/50FR

    *Set 3*
    8x100 FR on 1:40 as (50DR/50 Build,SPL 24) w/snorkel
    ---200 FR w/agility paddles-tube-buoy

    *Set 4*
    3(4x25 FR on 1:00, 1:00 rest) w/agility paddles-tube-buoy *36s-35s

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    Comments
    I have been training consistently with 1-2 rest days/week, but have not been able to post workouts recently. The current project I am doing at work is unusually intensive, but will be completed end of August.

    Updated August 14th, 2013 at 09:07 PM by fdtotten

    Categories
    Swim Workouts
  12. Monday, August 5, 2013

    by , August 5th, 2013 at 10:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79 Water temp 78
    Sunny, then cloudy, humidity at 86%

    Warm Up
    Bands
    400 FR
    200 FR-K w/snorkel
    200 FR-CU as 2(50 Steady/50 Strong)
    200 FR as 4(25 Fast, 25 EA)

    *Set 1*
    3(6x50 FR on 1:10) Odd-Fast @85-90% from dive, Even-EZ/DR
    *29-28-28, 29-28-28, 28-28-28
    ---100 Bk

    *Set 2*
    4x400 IM on 2:00 rest, desc 1-4
    ---100 Kick/fins-snorkel

    *Set 3*
    20x50s FR on 1:00 w/fins-snorkel
    /odd-kick 25RS/25LS (75-85%) *38-34
    /even-CU (85-95%) *31-29

    *Set 4*
    1000 FR Swim, desc by 100s 1-5, 2x

    Warm Down
    300 BK/FR
    2x50 FR SPL-24 w/10 bobs btwn

    Comments
    We went to the school open houses this weekend in preparation for the first day of school this coming Thursday 8/8. My son will begin 11th grade at the Fort Myers High School IB Program, and my daughter will start 5th grade at Allen Park Elementary. The years are going by too fast, as it seems just yesterday when he was beginning 6th grade and she was starting kindergarten.
    Categories
    Swim Workouts
  13. Wednesday, July 31, 2013

    by , July 31st, 2013 at 11:19 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 78
    Sunny, humidity at 66%

    Warm Up
    Bands
    200 FR
    200 FR DR w/snorkel
    200 as 4(25 FR FAST/25 EZ BK)
    200 Fly DR w/snorkel
    2x100 Fly on 1:00 rest, 100 as 2(25DK/bk, 25Swim)
    4x50 Fly on 1:15, 50 as 25 FAST/25 EZ BK

    *Set 1*
    3(6x50 FR on 1:20) #1-2, 4-5 CU-Strong, #3-6 Fast
    *35-34-31-34-34-30
    *35-35-30-34-35-30
    *34-34-31-34-34-30
    ---100 Bk
    6x50 on 10 bobs rest, 50 as (25 Block Dive FAST, 25 EZ) 2FR/2Fly/2FR
    ---200 BK

    *Set 2*
    4x300 FR on 1:00 rest, 300 as 2(50 Steady/50 Strong/50 Fast) w/agility paddles-tube-buoy-snorkel
    ---100 BK

    *Set 3*
    2(3x200 FR on 3:30) 200 as 4x50 desc 1-4
    ---100 BK

    *Set 4*
    20x50 FR on 1:00 Odd/Kick (25RS-25LS), Even/FR-CU, w/fins-snorkel
    *36/Kick, *31-30 FR-CU

    Warm Down
    300 BK/FR by 50
    4x50 FR SPL-22/24 w/10 bobs between

    Comments
    The obvious insight from the session today is that I need to improve my Fly block start and underwater transition. From the wall I can go 10 fast SDK into the stroke smoothly with a strong driving kick and pulling with fast hand acceleration for the 25M, getting times of 13.4-13.6 from coach Chuck. The dive Fly 25s were not so great at 13.8-14.0 as I struggled with the SDK portion, and since I also hope to eventually try doing FR starts with some SDK, I will be seriously working on it.
    Categories
    Swim Workouts
  14. Tuesday, July 30, 2013

    by , July 30th, 2013 at 11:30 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78 Water temp 78
    Sunny, humidity at 69%

    Warm Up
    Bands
    200 FR

    *Set 1*
    1x400 BR as 4(50K/50S) w/snorkel
    2x100 BR, HR Rest, 100 as 2(25K/bk, 25-Strong)
    4x50 BR on 1:20, desc 1-4 *47-45

    *Set 2*
    1x400 BK as 4(50K/50S)
    2x100 BR, HR Rest, 100 as 2(25DA, 25-Strong)
    4x50 BR on 1:00, desc 1-4 *40-36

    *Set 3*
    1x400 FLY as 4(25K/25DR/50S) w/snorkel
    2x100 Fly, HR Rest, 100 as 2(25K/bk, 25-Strong)
    4x50 FLY on 1:20, desc 1-4 *36-34

    *Set 4*
    1000 FR as 5(4x50, desc 50s 1-4 to FAST)
    /agility paddles-tube-buoy-snorkel

    *Set 5*
    1000 FR as 10(50K Steady/50CU Strong) w/fins-snorkel

    Warm Down
    200 FR
    6x50 FR SPL-26 w/10 bobs btwn

    Comments
    The 4x50s of BR, BK & Fly were descended at about 70-85% effort, as I am still progressing towards swimming them fast to 95% with a controlled stroke.
    Categories
    Swim Workouts
  15. Monday, July 29, 2013

    by , July 29th, 2013 at 05:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 71%

    Warm Up
    200 FR
    200 BR 2(25K, 75S) w/snorkel
    200 BK
    200 FLY 2(25K, 25DR, 50S) w/snorkel
    4x50 FR on 1:00 desc 1-4 *34-31

    *Set 1*
    4(4x50 K/fins on 1:15) desc 1-4, rd#1&3-Fly, rd#2&4-FR/snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---200 BK
    ---4x50 BK on 1:00 *40-38

    *Set 2*
    2(4x150 FR on 3:00)
    /rd-#1) 150 as 100 Drill/50 FAST w/fins-snorkel
    /rd-#2) 150 as 100 85%/50 FAST w/agility paddles-snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---4x50 BK on 1:00 *41-39

    *Set 3*
    1200 FR as 6(200)
    /each 200 as 50CU Steady/50 CU Strong, 50 Build Steady to Strong, 50 FAST

    Warm Down
    200 BK
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Friday and Saturday did 4200 meter sessions including 2,000 meters of quality swimming. Sunday was a dryland rest day along with 1,600 yards of kicking, drills and breaststroke at my 12.5yd HOA pool. Today my dives and breakouts felt stronger and smoother. The 50s DK w/fins are as 25M underwater/25M on the back.
    Categories
    Swim Workouts
  16. Monday, July 22, 2013

    by , July 22nd, 2013 at 11:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    600 FR 4(50 K, 50RA/LA, 50CU, 50SPL-26) w/snorkel

    *Set 1*
    100-200-300-400-500-400-300-200-100 FR, HR Rest, negative split all w/progressive desc second half of ladder
    ---300 BR as 2(50K/bk, 50Swim)
    ---200 FR/BK K/fins

    *Set 2*
    6(4x50 FR on 10 bobs rest, 1:00 min) w/fins, desc 1-4, *28s-26s
    ---300 BK Swim

    Warm Down
    400 FR ABPT
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Saturday did 3,600 meters including 1,200 meters of quality swimming. Sunday was rest day for swimming and dryland. In Set 1, I was getting HR 160-170 for each swim, starting the next swim at HR 110.
    Categories
    Swim Workouts
  17. Friday, July 19, 2013

    by , July 19th, 2013 at 10:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 71%

    Warm Up
    800 FR 4(50RA/LA, 100CU, 50SPL-26)

    *Set 1*
    20x50 on 1:00 FR K-fins w/snorkel, *39-36
    ---200 BR as 2(50K/bk, 50Swim)

    *Set 2*
    2(3x50 FR on 1:30, 1:00 rest) desc 1-3 *33-32-31/33-31-30
    ---300 BK Swim

    *Set 3*
    10x100 FR on 1:40, 100 as (50RA/LA, 25CU/25Swim) w/fins-paddles *1:06-1:02
    ---200 Fly as 2(25K/bk, 50 RA/LA, 25 Swim)

    *Set 4*
    400IM-200IM-100IM on 1:00 Rest, 400/200 build by 50, 100 build by 25
    ---300 EZ FR w/agility paddles-buoy,tube

    *Set 5*
    3x200 FR on 1:00 rest, 200 as 4(25Fast/25EZ) w/agility paddles-snorkel
    3x100 FR on 1:00 rest, 100 as 2(25CU/25Fast) w/snorkel
    ---200 as 4(25BK/25FR)

    *Set 6*
    2(3x200 FR) 200 as 50 Timed of Blocks, 150 FR EZ-DR
    *28.34, 29.53, 28.05
    *28.13, 28.42, 28.08

    Warm Down
    300 FR
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Thursday was a rest day from both swimming and dryland sessions. I should mention that the FR kicking with fins-snorkel is always a combination of RS or LS with one shoulder/arm extended forward, opposite shoulder up (shark fin), and trailing arm hugging hips. In the 400 IM the Fly was a combination of DR/Swim.

    The fast FR 50s in Set 6 were consistent except for #2 when I tried too hard in the second 25, then I settled down mentally and kept the remaining 50s controlled and steady all the way to the finish. The 150 swims in between helped me to rediscover the feel for the water after each fast swim.
    Categories
    Swim Workouts
  18. Wednesday, July 17, 2013

    by , July 17th, 2013 at 10:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up
    400 FR as 50CU/50Swim
    3x200 FR on 1:00 rest, 200 as 50K/50RA-50LA/50CU w/snorkel

    *Set 1*
    20x50 FR on :50 w/snorkel-agility paddles-fins, *31-30
    ---300 BR 3(50K/bk, 50 Swim)

    *Set 2*
    6x100 FR Kick on 2:00, w/snorkel-fins, *1:18-1:12
    ---300 BK 3(50K/50 Swim)

    *Set 3*
    4x200 FR on 1:00 rest, w/agility-paddles, tube-buoy
    -each 200 as 4(25Fast BC-3, 25 EZ)
    2x100 FR on 1:00 rest, w/agility-paddles
    -each 100 as 2(25Fast BC-3, 25 EZ)
    ---200 BK/BR by 50

    *Set 4*
    3x200 IM on 1:00 rest, build each 50 as EZ to strong

    *Set 5*
    6xDive from blocks
    6x50 FR FAST from Dive - timed , w/EZ 50 after each
    *28.01, 28.43, 28.36, 28.05, 28.73, 28.24
    4xDive from blocks
    4x25 FR from Dive FAST
    *13.0, 12.8, 12.5, 13.0

    Warm Down
    400 FR
    1x100 FR SPL-26

    Comments
    On the dives off the block I am slowly evolving my casual high school 1970s drop dive towards a more fast dive suitable for a 50 swim. Coach Chuck said we may add SDK to the dives as useful after I have done more monofin swimming.

    In Set 5, I went 85-90% on #1-3, then 90-95% #4-6 of the 6x50s with the goal of at least being under :29 for all six and maybe 1/4-6 under :28. But after the fourth one, my legs were feeling like jelly so I was satisfied to hold 28s.
    Categories
    Swim Workouts
  19. Tuesday, July 16, 2013

    by , July 16th, 2013 at 06:42 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 82, pool at 79
    Partle cloudy skies with humidity at 76%

    Warm up
    200 FR EZ

    *Set 1*
    1200 FR K-DR as 6(100K/100CU) w/snorkel

    *Set 2*
    4x200 BR on 1:00 rest, 200 4(25K/bk-25/Fast)

    *Set 3*
    20x25 FR on :30 *15s, 13s on #4-8-12-16-20
    1:00 Rest
    10x25 FR on :30 *15s, 13s on #5&10
    :30 Rest
    15x25 FR on :30 *15s, 13s on #5-10-15, 25 EZ

    Warm down
    3x200 FR on :30 rest as 50RA/LA-100CU-50Swim

    Comments:
    Easy to moderate effort session today with kicking, drills, and FR 25s. Set 3 was intended as 40x25 FR on :30 holding :15 with long efficient stroke pattern, then pick it up on every 4th 25. Well the rain started to pour down about the 16th 25, I stopped after number 20 and ran over to move my stuff higher on the covered bleachers away from the rain, then confirmed with lifeguards they were not closing down the pool (no lightning/thunder). I re-started, now going each 5th/25 faster, and at halfway through number 11, the lifeguard chair umbrella blew into the lane next to me, which I helped to retrieve. So while I did not go 40x25 straight, I got a sample of that kind of set. Next I will try to swim that set straight through attempting a :14 pace for as many 25s as possible.
    Categories
    Swim Workouts
  20. Monday, July 15, 2013

    by , July 15th, 2013 at 07:06 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up SCY
    400 FR as 50CU/50Swim
    4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
    300 BR as 6(25K/25Swim) w/snorkel

    *Set 1*
    4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
    2x50 BK on 1:00 *40
    4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
    2x50 BK on 1:00 *39
    8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
    2x50 BK on 1:00 *38
    4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
    ---100 BR Kick

    *Set 2*
    5(5x50 on 1:00, 2:00 rest)
    Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
    Rounds 2-4 Fly w/fins
    ---200 BK

    *Set 3*
    4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
    ---100 BK

    *Set 4*
    4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
    *28.02, 28.97

    Warm Down
    2x100 FR SPL 26
    1x100 BK

    Comments
    As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.

    The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
    Categories
    Swim Workouts
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