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  1. Monday July 25

    by , July 25th, 2016 at 01:53 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pine Island Beach Club

    Warmup:


    500 various
    100 scull
    6 x 50 single arm fly
    50 EZ

    Main sets:

    2 x
    5 x 50 w/paddles @ 200 pace @ :20 rest
    1 x 50 EZ

    50 EZ

    8 x (25 AFAP + 75 EZ)
    50 EZ

    6 x 25 w/chute & paddles
    150 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~~~~~


    I went to the neighborhood lap pool this am. Lovely setting, but OMG the water was hot. It must have been 87-88+ degrees. I've never worked out in water that hot. Halfway through the workout, I jumped out and took a cold shower. Then repeated that cold shower at the end. Skipping swimming tomorrow for some stand up paddle boarding. The ocean is the calmest that I've ever seen it in OBX. But unfortunately the water temp is 59 degrees. Definitely too cold for me to do any OW swimming!
    Categories
    Swim Workouts
  2. Monday, July 25, 2016

    by , July 25th, 2016 at 01:27 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    83F, Partly Cloudy

    Warm Up
    400 FR DPS
    400 IM K/S by 50

    Set 1
    3(200 FR on 3:15, 2x100 FR on 1:45, 4x50 on 1:00)
    --200 build by 50 1-4, 100s EZ/Strong by 50, 4x50 desc 1-4
    --Round 3 with snorkel, paddles, tube

    Set 2
    3x200 K w/fins on :30 rest
    --as 2(50BF/50BK)

    Set 3
    3x500 on 1:00 rest
    --snorkel, paddles, fins
    --build effort by 500 1-3

    Cool Down
    EZ 100 FR

    Comments
    My arms are less, but still somewhat sore and aching. By the end of this week I hope to swim LCM 3.5 to 4K with some degree of control and consistency. Sunday I will swim with SWFL OW swimmers in a 1.5 OWS by Naples in Venetian Bay.

    Swam in a lane next to FGCU and Barbados Olympic swimmer Lani Cabrera, who is tapering for the upcoming 2016 Olympic Games in Rio de Janeiro. She looks easy and relaxed doing 1:02 pace 100s for her 400 Free event. She is clearly very focused and motivated as we chatted afterwards while Coach Neal was pacing his other swimmers.
    Categories
    Swim Workouts
  3. Friday, July 22, 2016

    by , July 24th, 2016 at 09:26 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    86F, Partly Cloudy

    Warm Up
    2x200 FR DPS
    200 FR K/S by 50

    Set 1
    3(200 FR, 100 K)

    Set 2
    3x200 on :30 rest
    -200 as 50K/50S
    -BF, BK, BR

    Set 3
    3x200 FR on 1:00 rest
    -w/paddles, tube, buoy

    Set 4
    3(300 FR on :30 rest, 200 as 50K/50DR)
    -with snorkel & fins
    -200 #1-BF, #2-BK, #3-BF

    Cool Down
    EZ 100 FR

    Comments
    I was very sad to learn that Coach Neal Studd will be departing FGCU after a eight-year tenure at FGCU that included six Coastal Collegiate Sports Association Championships, a 28-1 CCSA all-time record, and five Coach of the Year awards.

    He started the Florida Gulf Coast University women’s swimming and diving program in 2007, building the Eagles from the ground up with integrity, honor, and considerable success. As member of the FGCU Aquatic Center and supporter of the FGCU Swimming and Diving programs since 2011, I watched him inspire and motivate his athletes in amazing and creative ways as well as be a tireless enthusiastic advocate for swimming fitness and participation for everyone of all levels and ages.

    It is with great respect, admiration, and sincere wishes for the greatest success I am delighted for Coach Neal as he takes the position of head coach of the Florida State University men's and women’s swimming and diving teams this coming 2016-17 season.

    Updated July 24th, 2016 at 09:38 AM by fdtotten

    Categories
    Swim Workouts
  4. Week 199 - Friday

    by , July 22nd, 2016 at 03:06 PM (After a long rest)
    This morning my best swimming friend and training partner Bill Elizondo announced he and his family are moving to Fort Wayne Indiana. Bill and I are great friends and I will miss him and his family a lot. The great thing about swimming as it relates to friendships is we will get to see each other on a regular basis for Nationals, Worlds and travel meets.

    My elbow felt terrible during warmup but loosened up and to my great surprise I had a terrific practice. This was most certainly not our normal type of practice and despite the low yardage it hurt really bad. All out broken 200s with fins. I saw times on this set I have not seen since college! Now if I could only surgically attach my fins during races it would be like swimming in my early 20's again!

    Pool setup scy

    Warm up
    400 free with snorkel
    6x50 catchup on :45
    500 kick

    Main Sets
    4x200 free/back fins with 2 minutes between 200's as:
    #1 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #2 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #3 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back
    #4 100 back with 20 seconds rest, 50 back with 10 seconds rest, 50 back

    12x50 drill on 1min
    12x25 fly in honor of bill on :45

    Warm down
    200 easy

    I did not know where Tom was going when he said 500 kick. We don't do this type of set! When I heard the main set I thought he was kidding at first(apparently my daughter did this set LCM yesterday and was 2:14 on her 200 back(OMG)). I was 1:46 and 1:47 on the 200s back, and 1:40 and 1:38 on the free. This hurt really bad but it was also fun to swim this fast!

    The rest of the workout was pretty easy. The 12x25's fly in honor of Bill was sort of our guard of honor salute to our 200fly man!!
    Categories
    Swim Workouts
  5. Week 199 - Thursday

    by , July 22nd, 2016 at 02:54 PM (After a long rest)
    I was unable to swim on Wednesday due to a day trip to St Louis. My flight was at 6am and as such it was not possible to even do a dryland workout and make it to Love Field for the flight. The meeting went really well and we even finished early. As I went to get my boarding ticket it appeared that Southwests website was down; no big deal I would go to the desk. The desk traffic was a little heavier than I expected but when I got to the desk I was informed about the issue and was issued a paper boarding pss with the assurance they were working on the website issue. 5 hours later my flight boarded and we got back to Dallas around 11.15pm. At least I was home and could be in bed before midnight or so I thought. The plane sat on the runway for about an hour since they had no available gate. This is my biggest peeve with flying. Myy flight was in the air for 2 hours and during that time they cant figure which gate and/or how to move a freakin parked plane. Aggghhhh. By the time I got home it was after 1am. Unfortunately I was responsible for opening the pool so got about 3 hours sleep before dragging(and I mean dragging) my butt out of bed to open the pool. I ended up doing a swim only workout at a very leisurely pace.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x100 kick on 2mins
    2x(8x50 at 400 race pace on :50, 100 easy)

    All with paddles at moderate effort
    200 on 3:20
    150 on 2:10
    100 on 1:40
    50 on :50
    100 on 1:40
    150 on 2:10
    200 on 3:20

    Warm down
    100 easy

    Nothing to comment about my stellar performance on this one other than I was tired!
    Categories
    Swim Workouts
  6. Friday July 22

    by , July 22nd, 2016 at 02:39 PM (The FAF AFAP Digest)

    Drylands:

    rehab ex

    4 rounds: (not too heavy)
    straight arm dips
    good mornings
    back squats
    DB rows
    hip abductors
    rear delt flys
    kneeling ab crunches


    Swim/SCY/Solo

    1500 EZ



    ~~~~~~~~~~~~~~~~~~~~~


    Ready to head out tomorrow for a week+ at the beach with friends. I'm going to leave my gym clothes behind and just do a bit of swimming while I'm there. Really looking forward to a vacation where I do not have to worry about staying in perfect racing shape! We need a beach emoticon!
  7. Wed July 20

    by , July 21st, 2016 at 01:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:


    400 various
    8 x 50, free 10 strokes no breath, then back @ :55
    8 x 25 back drill @ :35
    50 EZ

    Main sets:

    6 x 50 back kick w/fins, 8-10 SDK per length @ 1:00
    50 EZ

    6 x 100 back kick w/fins, 12.5-15m UW each length @ 2:00
    -- we were supposed to swim these with several SDKs off the walls, but I wanted more hypoxic work
    50 EZ

    8 x 25 back sprint @ :50
    -- I did these back, 15 m UW @ 100 pace (mostly 15 highs)
    -- doing them @ :50 instead of :45 seemed easier. amazing what a different 5 seconds makes
    100 EZ

    3 x 100 IM @ 1:50
    -- no, did 3 x 50 scull w/paddles
    100 EZ

    10 x 50 backstroke @ 1:00
    -- was sick of back so did them alternating breast-free and kick
    50 EZ

    8 x 25 back sprint @ :50
    -- skipped this, toe was sore
    -- did 150 EZ

    Total: 3300


    ~~~~~~~~~~~~~~~~~~~


    I cruised most of the workout, focusing on hypoxic work. My toe really hurt on some of the push offs even though I was trying to be careful. It actually feels better with fins on to protect and cushion it.
    Categories
    Swim Workouts
  8. 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
    Categories
    Uncategorized
  9. Week 199 - Tuesday

    by , July 20th, 2016 at 06:57 AM (After a long rest)
    I am struggling with motivation at present. My elbow is feeling a little better but it still wakes me up at night and it is weak; everything is a painful slog. This is my first real injury since I have been back in the pool. I have had normal everyday aches and pains but nothing like this. It's quite depressing! I will get through it but it's not fun!

    i did my normal dryland workout this morning. My son joined me and helped get me through the ab exercises. That was fun! I then did a very easy warm up swim before spending time switching lane lines from scy to lcm before my age groupers practiced.

    15mins on stationary bike

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 12lb medicine ball again.
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    swimming was scy
    400 free with snorkel
    6x50 catchup on 1min
    12x50 kick on 1min
    4x100 IM on 1:30
    200 easy

    Updated July 20th, 2016 at 07:05 AM by StewartACarroll

    Categories
    Swim Workouts
  10. Tuesday, July 19

    by , July 19th, 2016 at 05:53 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Lebo

    600 various
    4 x 25 scull + 25 free
    50 EZ
    8 x 50 @ 100 pace @ 1:00 + 50 EZ @ 2:00
    150 EZ
    6 x 50 DPS free w/paddles
    150 EZ

    Total: 2250 m


    ~~~~~~~~~~~~~~~~~~~~~~~~


    Just went to the hour of adult swim at Lebo today. Boy, I am so glad that I did not make plans to go to the Texas Zones meet. I would have had to cancel. My toe is now swollen and completely black. It would be super painful to go off the blocks. Won't do any fast kicking for awhile ... what a klutz.
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 07/20/2016

    by , July 19th, 2016 at 11:03 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 interval left, 2 right.

    2 X (4 X 50--choice 1:20 #4 on 2:00
    #1: moderate #2: build #3: moderate #4: fast

    2 X 100 kick 2:30
    1 X 100 swim 2:00
    6 x 50 kick--fast-- 1:20

    4 X 200 IM 4:00

    10 X 100 free 2:00
    odd: easy even: strong
    #9/10: warm down

    4000M
    Categories
    Swim Workouts
  12. 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
    Categories
    Uncategorized
  13. Week 199 - Monday

    by , July 18th, 2016 at 07:40 PM (After a long rest)
    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x100 kick on 2mins IMO
    4x(300 DPS on 4mins, 200 Build on 2:40, 100 fast on 1:20)

    Warm down
    200 easy

    I hurt so bad today. My Elbows hurt and just had aches all over. I was slow and sluggish on the main sets and even the kick set seemed tough today.
    Categories
    Swim Workouts
  14. Week 198 - Saturday

    by , July 18th, 2016 at 07:38 PM (After a long rest)
    Our kids Champs meet was at our pool this weekend so we started at 6:30am instead of 7am. Rick Van Dyck swam with us today but due to our early start he missed the start of the 16x100s. Rick is a good friend and a great swimmer and it was fun swimming next to him on the 100s. My elbow was sore until I got going.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    8x25 on :35 as open, close, easy, fast
    16x100 on 2mins at 400 race pace
    8x50 perfect stroke on 1min

    Warm down
    200 easy

    I held 1:06/1:07 on the 100s with a 1:02(from a push) at the end.
    Categories
    Swim Workouts
  15. Week 198 - Friday

    by , July 18th, 2016 at 07:35 PM (After a long rest)
    I had a much better night of sleep last night.

    Pool setup LCM

    Warm up
    400 free with snorkel
    6x50 catchup on 1min

    Main sets
    4x150 streamline kick on 2:30 with fins
    400 free on 5:40
    300 free with 4mins
    200 free on 2:30
    100 free on 1:10
    100 easy
    4x50 no breath 50s on 1:15
    8x50 drill/build on :50

    Warm down
    200 easy
    Categories
    Swim Workouts
  16. Sat-Mon, July 16-18

    by , July 18th, 2016 at 03:24 PM (The FAF AFAP Digest)
    Saturday:

    Drylands, 35-40 min

    2 rounds:
    elbow rehab ex, 1:00 plank, 5:00 extreme angle iso squat, power wheel roll outs, renegade rows, TRX rows, reverse flys, TRX knee ins, supine flutter kicks on bosu in streamline, saxon side bends

    3 miles on treadmill


    Sunday:

    Swim/LCM/Solo @ Lebo

    600 various
    4 x (25 scull + 25 free)

    9 rounds:
    1 x 100 @ 200 pace with fins & paddles
    odd rounds - free, even rounds = back
    1 x 50 kick @ 100 pace
    1 x 50 EZ

    100 EZ

    Total: 2700 m



    Monday:

    Weights @ LA Fitness:

    internal & external rotators
    seated straight arm dips, 75 x 3 x 25
    face pulls, 50 x 3 x 15
    deadlifts, 55 x 4 x 8
    altitude drops, 5
    lunges with bar, 40 x 3 x 10
    good mornings,, 65 x 4 x 6
    single leg stand in streamline on flat side of bosu, 1:00 each leg
    leg press, 195 x 3 x 5


    Swim/SCY/Solo @ LA Fitness

    600 various
    100 scull
    20 x 25 @ 100 pace @ :40
    odds = fly, evens = breast
    200 EZ
    20 x 25 dolphin kick w/fins @ 100 pace @ :35
    200 EZ
    5 x 50 DPS free w/paddles @ :20 rest
    100 EZ

    Total: 2450



    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~


    I've decide that, for the summer anyway, I'm going to cut my dryland sessions down to around 40 minutes and do them more frequently. Hoping to ease back into them somewhat and not be so sore from them. After working out today, I slipped on a wet spot in my garage and crashed my toes into a cement ledge. I think I might have broken one of them -- it's swollen and black. Oh well, not much you can do about that. Off to ice.
  17. Sarasota Y Sharks Masters 5:30 AM Workout 07/19/2016

    by , July 18th, 2016 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 2:45
    5 X 100 1:45

    4 X 100 kick 2:30
    Build second 50 to fast

    3 X (3 X 100--choice-- 2:15
    #1:build #2:fast #3:easy

    1 x 100 moderate 2:00
    1 X 200 negative split 3:30
    Five rounds--swim or pull
    Descend 200's 1-5

    WARM DOWN: 4 X 50 easy

    4100M
    Categories
    Swim Workouts
  18. 7|17|16 ocean

    swam in ocean yesterday and today.

    jumped off a cliff in to a beach, hit bottom with a nice push off in the sand. Was fun

    Updated July 21st, 2016 at 07:51 AM by __steve__

    Categories
    Uncategorized
  19. 7|15|15 SCM

    At the Piscina Olimipica Roly Bislik Savaneta, Aruba set up SCM
    Was 30 min late for masters hour. Did various

    OW snorkeled for 30 min later

    Did a few beach sprints in afternoon
    Categories
    Uncategorized
  20. Thur-Fri, July 14-15

    by , July 15th, 2016 at 04:01 PM (The FAF AFAP Digest)

    Thursday:

    Did about 40 minutes of drylands including: power wheel roll outs, supine flutter kicks on bosu, planks, hammers, reverse flys, kettle ball swings, TRX body rows. Then did a short 2 mile run.


    Friday: Swim/LCM/Solo @ Lebo

    Went to the hour of adult swim today and did:

    600 various
    6 x (25 scull + 25 free)

    2 rounds:
    4 x 50 free w/paddles @ 200 pace
    :30 rest
    4 x 50 kick @ 200 pace
    :30 rest
    4 x 50 DPS back w/paddles
    50 EZ

    200 EZ

    Total: 2400m




    ~~~~~~~~~~~~~~~~~~~~~~


    I agree with Water Rat. After all the hot weather we've had, the Lebo pool seemed much warmer than the last time I hopped in. Now that I'm not laser focused on meets, I had no idea what kind of workout to do. I may have to start stealing workouts from friendly bloggers!
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