Swam w/ Dave and Dave. Pool temp back to 86 . I'm worn out as it is and the heat makes it really bad. The workout wasn't great for the pool temp either... lots of IM w/ low amounts of rest. We modified some intervals. Not sure if I could have made them even w/o the heat anyway. SCY 600 Warm up 1=best kick, 2=2nd best kick, etc. 4 x 100 IM - 1:30 4 x 75 Kick - 1:25 (1/4/1) 2 x 100 IM - 2:55 4 x 75 kick - 1:20 (2/3/2) Ended up being 4/2/4 just to make the interval 400 IM - 5:40 (5:37 Made it!) 100 Easy 4 x 75 kick - 1:20 (2/3/2) 4/2/4 or 4/3/4 again 2 x 100 IM - 2:55 4 x 75 Kick - 1:25 (1/4/1) 4 x 100 IM - 1:30 4 x 75 kick - 1:30 (2/3/2) -> was able to make these. 400 IM Timed (5:37 again) Should be faster after rest but I was pretty worn out at this point. 200 Cool down (4800 Total)
I get up at 4:45 to head to the pool. I'm a morning person but that doesn't really mean I'm 100% awake at that time. I operate on auto-pilot until I get warmed up in the pool. So, I put my swim bag out the night before w/ clothes on it for the next day. I get up, change into my swim suit, shirt and shorts and head off to the pool. At the pool, I take off my shirt and shorts and I'm ready to swim. No need to go change. It's worked well for me for the last 4 years and I've never really had a problem until today. After the DST change, I've really been on auto-pilot in the mornings and that's a problem when one little thing goes wrong. This morning, I put my underwear on, put my shorts and shirt on and headed to the pool. When I got out to the pool deck, I took my shirt off and got my shorts down to my knees and... Yikes! That's not my swimsuit, it's my underwear. At least I remembered to put on underwear. Swam w/ Dave, Dave and Dave. Pool temp was back to a reasonable 84 this morning. SCY 650 Warm-up 6 x 100 Up/down kick - 1:40 (:10) Start w/ 50 kick/50 free 6 x 100 Up/down fly - 1:30 (:05) 100 Easy Still going strong on the fly. Never went below 50 fly/50 free and did two 100 flys in the set. 4 rounds of: * 50 Easy - 1:00 * 50 Hard - 1:00 (make :35) * 100 Easy - 1:30 w/ pull buoy * 100 Hard - 1:30 w/ pull buoy (make 1:10) 100 Easy Made easy ones on 1:10 pace and hard ones on 1:05 pace. 200 Timed pull (2:03) Same as yesterday when the pool temp was 90. I should be faster. 4 rounds of: * 50 Kick - 1:00 IM order by round * 100 stroke - 1:30 IM order by round * 100 free - 1:30 10 x 50 Kick w/ fins * Odds - underwater sdk down/easy back alternate back/front * Evens - alternate dolphin/flutter 12 x 25 - :30 * Odds no breath * Evens easy free 200 Cool down (5450 Total)
Swam some with my kids Sunday after we kicked the soccer ball around. Spring soccer is starting up again and I managed to end up coaching 3 teams this season. Looking forward to it! Swam w/ Dave, Dave, Dave, Ray and Keith this morning. Pool temp was 90 degrees. It felt hot yesterday. Really hot this morning. I dropped back the speed a good bit but we stuck w/ the basic format of the workout. Definitely didn't do anything extra today. SCY 600 Warm up 8 x 200 Up/Down Kick - 3:30 (:10) Started with 200 IM and converted to IM kick. For the last 3, I alternated between 150 Br kick/50 free and 200 IM kick. Rest 200 Timed IM Kick - 3:23 100 Easy 200 Free - 3:00 50 Fly/100 Free/50 Pull - 3:00 100 Fly/100 Pull - 3:00 50 Fly/100 Free/50 Pull - 3:00 100 Fly/100 Pull - 3:00 50 Fly/100 Free/50 Pull - 3:00 Made these on about 2:45. Didn't push hard to keep from overheating. Rest 200 Timed pull (2:03) I actually put on a cap for this. 200 yards hard is about all I could take at the pool temp. 100 Cool down (4000 Total)
Swam at the Huntsville Nat w/ Dave, Dave, Dave, Brandon and Mary. SCY 400 IM/400 Pull/250 Kick/100 Drill 3 rounds of: * 4 x 75 w/ paddles - 1:00 * 4 x 50 Kick - 1:00 Felt good on these. Made sub :50s fairly easily. Last one was close to :45. 8 x 200 IM - 3:45 Best average i should be able to do 2:40s on this interval but it wasn't working today. Felt overheated after two 2:42s. I dropped the pace back to 2:45 to 2:50 and finished hard on 2:38. 6 x 100 - 2:00 (50 fist, 50 swim) 10 x 50 Kick w/ fins - 1:15 Underwater sdk down, easy back 400 cool down (5750 Total)
Swam w/ Dave, Ray and Keith. We did Ray's workout but he usually sticks w/ free and likes long rests in between intervals. So, I went all IM today with a couple exceptions. The timed 400 IM went fairly well considering how tired I was. SCY 600 Warm up 4 x 125 - 2:00 (100 IM + 25 stroke, IM Order) 4 x 125 Stroke, IM order - 2:00 100 Easy 4 rounds of: * 100 IM Kick - 1:45 * 100 IM - 1:45 100 Easy 4 x 75 Stroke, IM order - 1:15 4 x 75 Kick - 1:15, convert Flutter -> Br 100 Easy 8 x 50 - 1:00 Easy/Hard IM Order 100 Easy 8 x 25 - :30 Easy/Hard, no breath IM Order 150 Easy 400 IM Timed (5:33) 100 Easy 400 IM Kick Timed (6:55) 5 x 100 - 1:20 1st 25 stroke, IM Order; 25 kick on last 100 200 Cool down (5750 Total)
Swam w/ Dave, Dave and Danny. Felt good on the fly set today. OK everywhere else. Had some good pulls at the end. SCY 600 Warm up 4 x 100 - 1:30 Convert free -> IM 1:00 Rest 8 x 100 Up/Down Fly - 1:30 (:05) Start w/ 100 fly 8 x 100 Up/Down Fly kick - 1:30 (:05) Start where fly left off 50 Easy The fly felt good. Usually, the first 100 wipes me out and I have to go down to 0 lengths fly to recover. Once I got down to 50 fly/50 free, I was feeling good and held that pattern. On #6, I made 75 fly/25 free w/ :05 left so I did a 100 fly on #7. That kind of hurt and set me back on the kick. 75 bk/225 free - 4:30 50 bk/250 free - 4:15 25 bk/275 free - 4:00 1:15 rest 300 free - 3:45 (made 3:37 - not great but I was pretty tired) 50 Easy 5 Rounds of: * 100 Pull - 1:20 * 50 Easy Pull - :50 Consistently held 1:03 on the 100 pulls 4 x 50 Kick - 1:00 1:00 Rest 4 x 50 Kick w/ fins - 1:00 (down sdk, back easy) 12 x 25 easy free/hard stroke 200 Cool down (5550 Total)
Swam w/ Dave and Dave. Dave C joined us at the end once Ray and Keith were done w/ their workout. SCY 700 Warm up 3 rounds of: * 4 x 75 - 1:00 * 200 Pull - 2:30 (2:20, 2:13, 2:08) * 6 x 25 - :40 (2 fly, 2 bk, 2 br, easy/hard) 100 Easy 1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did br kick. Got ahead :40s and finished the last 600 all br kick. Had :15s left and the end. 100 Easy 1000 Pull - 15:00, open turns @ 100s, if ahead of 1:30 pace, add 25 kick. If behind, remove 25 kick. Did NO br kick. Once the 1:30 pace caught me, I fell into a 25 kick/75 pull, 50 kick/50 pull pattern. 100 Hard - 1:20 (1:09) 100 Easy fly - 2:00 100 Hard - 1:20 (1:10) 100 Easy back - 2:00 100 Hard - 1:20 (1:08) 100 Easy br - 2:00 100 Hard - 2:00 (1:05) 200 Cool down (5750 Total)
Swam w/ Dave and Danny. Ray, Keith and Dave swam next to us. We should have done their workout. Swam about 600 yds w/ the kids Sunday. SCY 600 Warm up 4 x 100 - 1:25, 1st 25 fly 4 x 100 - 1:30, 1st 50 fly 4 x 100 - 1:35, 1st 75 fly 4 x 100 fly - 1:40 (made 1:21 on last one) 100 Easy I'm not sure if I've ever made this set before but I've never held 1:30s and then knocked off a 1:21 at the end. My fly has definitely improved a lot over the last few months. 4 x 75 - 1:00 1 x 75 fly - 1:05, 3 x 75 free - 1:05 2 x 75 fly - 1:10, 2 x 75 free - 1:10 4 x 75 fly - 1:15 50 Easy 4 x 75 kick - 1:15 1 x 75 fly kick - 1:15, 3 x 75 kick - 1:15 2 x 75 fly kick - 1:20, 2 x 75 kick - 1:20 4 x 75 fly kick - 1:25 Abs are pretty sore now. I couldn't make 1:15 fly kick but I caught up before we did 1:20s. 200 Cool down (4950 Total)
Swam w/ Dave, Dave, Dave, Brandon and Mary. I worked on a friend's car last night which involved manipulating a 30lb vice for about an hour or so. Felt like lifting weights... except it probably had no swimming value. I wasn't sore this morning but after the 500 pull, I just couldn't recover. SCY 400 IM Easy 300 Pull 200 Kick w/ fins 100 IM Drill 500 Pull negative split - 6:00 (5:37 -> pretty much wasted after this) 1 x 100 IM - 1:40 400 Pull negative split - 5:00 (4:40ish) 2 x 100 IM - 1:40 300 Free negative split - 4:30 or so (I think I had dropped to about 3:45) 3 x 100 IM - 1:40 200 Free negative split - 3:00 4 x 100 IM - 1:40 100 Free negative split - 1:30 5 x 100 IM - 1:40 Started great but I overdid it on the first one. 5:37 is my meet time so even if this was pull, it was going a bit fast to start a 3000 yard set. 2 Rounds of: 4 x 75 kick w/ fins - 1:15 100 kick w/fins AFAP - 2:00 200 Cool down (5000 Total)
Swam w/ Dave, Dave, Dave and Danny. Pretty nasty set today. Starts off innocent enough but hits hard at the end. Made for a long workout as well. Seems like last time we did this, we only did 2 rounds. SCY 600 Warm up 3 Rounds of: * 100 Kick fly - 2:00, 100 IM - 1:40, 100 Free - 1:20 * 25 fly - :40, 50 Pull - :40, 25 fly - :40 * 100 Kick bk - 1:55, 100 IM - 1:35, 100 Free - 1:15 * 25 bk - :40, 50 Pull - :40, 25 bk - :40 * 100 Kick free - 1:50, 100 IM - 1:30, 100 Free - 1:10 * 25 br - :40, 50 Pull - :40, 25 br - :40 * 100 Kick br - 1:45, 100 IM - 1:25, 100 Free - 1:05 * 25 fr - :40, 50 Pull - :40, 25 fr - :40 * 50 Easy between rounds Shooting to make the 1:05 but never quite got there. Made 1:07 on the first two rounds. 1:10 on the last one. I rearranged the kick so that my strongest one was on the shortest interval. That didn't seem to help. 200 Cool down (5700 Total)
Swam with Andrey, Dave, Dave and Roger. Andrey got back from Southeasterns. He went 51.39 in the 100 fly to win the 13-14 year old division. He had a good 200 fly as well going 1:58.8. Roger is headed to Indonesia for a couple weeks... and then to spring break for a week. We might see him in mid March sometime. The rest of us are just plugging away. Sprint stuff today followed by a little distance IM work. SCY 600 Warm up 200 IM, 12.5 kick/12.5 swim 2 rounds of: * 4 x 25 SDK - :40 (front, back, front w/ br pullouts, flutter) 50 Easy 8 x 25 - :40 odds build, evens @ 200 pace 50 Easy 8 x 25 - :45 Burst to 15M, cruise 50 Easy 10 Rounds of: * 25 free - :30 Up tempo * 25 easy - :45 100 Easy 4 x 300 - 5:00 (100 AFAP + 200 easy) * #1 - 100 broken @ 75 for :15s * #2 - 100 broken @ 50 for :15s * #3 - 100 broken @ 50 & 75 for :15s * #4 - 100 broken @ 25s for :15s 4 x 50 Scull w/ :10s rest (ended up chatting for a while between these) 4 x 300 - 4:40 (50 Fly/50 Back/50 Kick/50 Br/50 Fr/50 Kick) 200 Cool down (4950 Total)
Swam w/ Dave, Dave and Danny. Still feeling fairly strong in the water. SCY 600 Warm up 400 Free - 6:00 300 (3 x 50 Kick/50 Free) - 5:00 200 IM - 3:00 100 Fly - 1:30 (made 1:20) 100 Free - 1:30 200 IM - 3:00 300 (3 x 50 Kick/50 Free) - 5:00 1:00 Rest 400 IM Timed (5:27) Dave said we split the fly on 1:16. I was feeling really strong after the first 50 but hurting on the last 25. Stayed w/ Dave through 50 backstroke and then fell off after that. Probably could have gone faster if I was less aggressive on the fly but 5:27 is pretty good after 1600 yds of other stuff. 4 x 50 - :45 Stroke/Free, IM Order 4 x 50 Kick/free - 1:00 IM Order 4 x 50 - :45 Stroke/Free, IM Order 4 x 50 Kick - 1:00 4 x 50 - :45 IM Order 100 Easy 3 Rounds of: * 100 Free - 1:20 * 50 Stroke - 1:00 * 100 Free - 1:20 * 50 Kick - 1:00 Did 1:07 to 1:10 on the free 4 rounds of: * 100 IM - 1:30 (Made 1:20-1:24) * 50 Kick/Free - :50 3 rounds of: * 25 Stroke - :30, No breath * 25 Stroke - :35 * 25 Stroke - :40 * 25 Stroke - :45 (5500 Total)
Swam w/ Dave, Dave and Dave. Mostly speed work today. Dave thought up an interesting set at the end to get us over 4000 yds. SCY 600 Warm up 200 IM - 12.5 yds kick/12.5 yds swim (Tried to keep the kick underwater) 8 x 25 shooters w/ fins - :40 (2 x (front, back, br pullouts, flutter)) 50 Easy Not sure what my problem was today but I couldn't make 25 yds w/o a breath on 3 of these. 8 x 25 - :40 IM Order, odds build, evens @ 200 pace 50 Easy 3 x 50 Pull @ 200 pace - 1:05 3 x 50 Pull @ 200 pace - 1:00 3 x 50 Pull @ 200 pace - :55 3 x 50 Pull @ 200 pace - :50 100 Easy Held :29-:30 until the last round. Dave had us pushing :27s on the last round. I was so tired, I was surprised to see so much time under :30. 20 x 25 kick w/ fins - :40 hard/easy 200 Easy 3 x 150 - 2:00 (3 x 25 @ 100 pace w/ :10 rest + 75 @ 200 pace) Made the 25s on :14 to :15 and the 75s on :45-:47. These hurt bad. 200 Easy 12 x 25 - :30 IM Order x 3 6 Rounds of: * 100 free - 1:20 (1:07s-1:08s) * 50 Stroke - 1:00 200 Cool down (4750 Total)
After practice Saturday morning, my son and I headed off to his friend's birthday at a hunting preserve at a remote area somewhere in North Alabama. It was a manly birthday party. No cake, party hats, birthday songs or party favors... or girls. Just a few 20 gauge and 12 gauge shotguns and a lot of ammunition. I brought my dad's antique side by side 16 gauge shotgun so the kids could get the feel for a real kick. We shot at clays for a couple hours (missing most of them) and had a great time. Sunday morning, my shoulder hurt a good bit and I'm sure the recoil didn't do a lot of good for my lower back. That afternoon, we took the kids to the pool. I did about 600 yards of IM stuff when I wasn't ferrying kids across the pool. Decent workout and the shoulder didn't feel too bad. This morning, I swam w/ Dave, Dave and Dave. I've got a visible bruise on my shoulder now but it didn't seem to effect my swimming any. Still feeling as strong as last week. That's a good sign as my taper is surely done by now. I think I'm sold on the idea of multiple taper meets each year... even if I'm tapering for a local one day sprint meet. SCY 600 warm up 6 x 50 - :45 Descended to :32s rest 8 rounds of: * 100 Free - 1:10 (made 1:04-1:05) * 50 Kick - 1:10 * 2 x 50 Pull - :50 100 Easy My goal was to push hard on the 50 kick, make :30 to :35 of the pulls and still have enough for a 1:05 next round. Seemed to work well. 400 timed IM kick - 6:48 100 Easy Choice of 500 free @ 6:00 OR 400 IM @ 5:30 Not a lot of great choices . The sheet said the choice was 6:00 for either but we decided that it would be fair to shave :30s off the 400 IM in order to make it a more interesting choice. I chose the IM anyway and made 5:25. That's one of my best practice times and definitely my best with a drag suit on. 8 x 50 Kick - 1:00 (IM Order x 2) 4 rounds of: (IM Order by round) * 25 stroke, no breath - :30 * 25 stroke - :30 * 2 x 25 stroke - :40 50 Easy 200 Timed (2:14) 200 Cool down (5150 Total)
Swam w/ Dave, Dave, a couple HSA masters and a visitor from Baton Rouge. Swam fairly well at first but faded as the blood donation from yesterday started chipping into my endurance. Brook is back coaching. He was hit by a car on his bike back in November. Its amazing how well he is doing now. SCY 800 IM Easy warmup 3 x 100 Free - 1:20 (1:10, 1:08, 1:05) 200 Kick w/ fins 3 x 200 IM - 3:00 (2:40, 2:40, 2:35) 200 Kick w/ fins 3 x 300 - 4:30, Fly/Bk/Br down, free back -> Started hurting on the second of these 2 x 100 Kick w/ fins 3 x 400 - 6:00 Free (4:46 - felt strong, 5:40 - hurting, 5:00 - really hurting) 4 x 50 Kick - :50 (breaststroke) 4 x 100 Pull - 1:20 (1:08, 1:08, 1:07, 1:05) 200 Cool down (5200 total)
Swam w/ Dave and Dave. Donated apheresis after the workout and discovered a new benefit to shaving. The nurse used excessive tape to hold the tubing to my wrists. It was nice when they removed the tape and it didn't pull off swaths of hair with it. Tape removal turns out to be one of the most painful parts of the whole thing second only to the device that pricks your finger for blood testing. Needles in the arm are not big deal... as long as I don't watch. I still appear to have some taper left. The 400 IMs we did today weren't my fastest but they were smooth and I descended them. SCY 650 Warm up 4 rounds of (Stroke=free, fly, bk, br by round) * 3 rounds of: ** 2 x 25 - :40 stroke (easy/hard) ** 2 x 25 kick - :40 (easy/hard) * 400 IM - 6:00 (5:50, 5:40, 5:35, 5:30) 5 Rounds of: * 100 hard free - 1:20 (1:09, 1:10, 1:08, 1:08, 1:05) * 50 easy free - :50 200 Cool down (4400 Total)
Swam w/ Dave, Dave and Danny. Sprint day! Another of Leslie's workouts. Not as much yardage but hurts just the same. SCY 600 Warm up 4 x 100 - 2:00, odds IM drill, evens IM kick 4 x 50 - 1:00 Descend to 200 pace 50 Easy 8 x 25 SDK w/ fins - :40 (odds on back, evens on front) 50 Easy 8 x 25 IM Order x 2 - :40 burst 15m, cruise 50 Easy 3 x (50 stroke Smooth + :10s rest + 25 stroke @ 100 pace + :15s rest + 50 stroke AFAP) - 2:30 * Did 1 each of fly/back/br 50 Easy 3 x (50 Smooth + :10s rest + 25 @ 100 pace + :15s rest + 50 AFAP) - 2:30 * All three rounds free 200 Easy 3 x 25 fly kick w/ fins - :40, hard 3 x 50 fly kick w/ fins - 1:00, easy 3 x 75 fly kick w/ fins - 1:45, hard, rest :10s @ each 25 2 x 100 br kick - 2:00 200 Cool down (3600 Total)
Swam w/ Dave, Dave and Dave. I'm riding this taper to it's bitter end. Another good day despite wearing a drag suit. Hope it doesn't go away. SCY 600 Warm up 200 Free - 3:00 4 x 100 - 1:30 Convert free to IM 1:00 Rest 8 x 100 Up/Down Fly - 1:30 (:10) Base stroke free, start w/ 100 fly 8 x 100 Up/Down Fly - 1:30 (:05) Base stroke free 50 Easy Did this a couple weeks ago. Back then, I was happy to recover enough to make it back to 100 fly on #11. Problem was that I missed the interval and barely recovered at by #16. Today, I made 100 fly on #11 with a couple seconds to spare. I held the pace on #12 (75 fly/25 free) and then recovered on #13 (50 fly/50 free). By #15, I was ready to go 100 fly again... and made the interval. And I'm wearing a drag suit now. Starting to wonder if I slightly missed the taper. 75 fly/225 free - 4:30 50 fly/250 free - 4:15 25 fly/275 free - 4:00 1:15 rest 300 free - 4:00 (3:37) 50 Easy 5 rounds of: * 100 Hard pull - 1:20 (1:05s-1:07s) * 50 Easy pull - :50 500 Cool down (5350 Total)
Swam w/ Dave, Dave, Danny and Roger. Wore a drag suit today. I'm still a bit tapered and having fun with it while I can. SCY 600 Warm up 6 x 50 - :45 (getting comfortable @ :35 pace) 50 Easy 800 Timed, Open turns @ 200s 2:21, 2:24, 2:22, 2:23 (9:30) Held just over 1:11 w/ a drag suit. I did get some of Roger's draft but he was a good bit ahead of me after the first 200. Got sloppy on 2nd 200 and was missing turns and hitting lane lines with my wide recovery. 4 rounds of: * 250 Kick - 5:00 * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard 200 Cool down (4150 Total)
Swam w/ Dave, Dave and Dave. With my back hurting still, I was anxious to get a long workout behind me. Swimming helps a lot and the more the better. Plus, why waste my taper on rest? SCY 600 warm up 25 fly/75 free - 1:30 3 x 100 - 1:20 25 fly/75 free - 1:30 50 fly/50 free - 1:30 3 x 100 - 1:20 25 fly/75 free - 1:30 50 fly/50 free - 1:30 75 fly/25 free - 1:30 3 x 100 - 1:20 25 fly/75 free - 1:30 50 fly/50 free - 1:30 75 fly/25 free - 1:30 100 fly - 1:30 (made 1:19 <- that's the taper working!) 50 easy 4 x 75 fly/bk/br - 1:20 10 x 75 25k hard/50 easy - 1:15 5 x 100 kick - 1:50 6 x 150 Pull - 2:15 (50bk/50fr/50bk) 200 Cool down (5200 Total)
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