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Swim Workouts

  1. Workouts 11/19/13: morning and evening

    by , November 19th, 2013 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend at work and other family outings, I skipped early morning lap swim yesterday and went for my longest jog yet (4 miles in 40 min) in the afternoon, enjoying the full sun and temps in the 60's. Got in this morning to loosen out on this, my double day:

    - 200 Fr/200 Bk/200 IM/4 x 50 Quarter's Strong
    - 400 shark swim
    - 1 x Noah's Ark
    - 100 IM ez
    - 200 drills and out
    (Solo/Rec/2000 yds/40 min)

    Made it to the monthly Rx abuse task force for a great meeting, then chapel at the college before spending some more time tiling. Just a little more work is needed on the third floor, but two more upstairs await. After a light supper I headed to the pool for Masters:

    200 Fr/200 no Fr/150 Kick/150 Pull/4 x 50 b/c then 100 no Fr ez

    4 x100 Quarter's Strong on 2:00 (did 150's)
    4 x 75 on 1:30 - middle AFAP (did fast IMO)
    4 x 50 on 1:30 - from the blocks
    4 x 25 on :40 AFAP

    Loosen out on your own (got in 300 plus another 100 above)
    (Masters/Rec/2600 yds/55 min)

    Looks like my only chance for the New England SCM meet at BU is to go for the day on Sunday. The 200 back is an option, which is good, but I need to see logistically if it will work out. I'm still trying, though, especially since I can't make it to the Riverton meet in Maine this Sunday. These are really my only SCM meet options of the year.
    Swim Workouts
  2. Tuesday 11/19/13

    Tuesday 11/19

    PM only SCY

    300 swim w/ under H2O turns
    6x50 @ :50 kick w/ board (odd: FR, even: BR)
    300 @ 3:45 pull w/ buoy + paddles + snorkel

    8x50 @ :55 BR swim w/ fins 25 FL kick/25 FR kick
    8x25 @ :30 under H2O pullouts no breath

    100 EZ

    4x75 @ 1:00 kick
    300 @ 3:30 pull w/ buoy + paddles breathing 2-4-6 by 50
    200 @ 1:00 rest kick FAST
    RD1: kick = BR no board
    RD2: kick = FR side kick
    RD3: kick = FR w/ board + fins

    400 EZ

    Total: 5900
    Swim Workouts
  3. Tuesday, Nov. 9

    by , November 19th, 2013 at 03:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    6 x 50 fly drills
    50 EZ
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 fast hands, 4 SDK
    100 EZ

    8 x 30 SDK from the blocks, cruise back
    -- worked on 100 pace SDKs, gliding a bit after the dive
    100 EZ

    6 x 25 fly w/fins @ :35
    -- wanted to do 10, Rushall style, but wasn't happening
    100 EZ

    5 x
    4 x 25 @ :30 + 50 EZ @ 2:00
    1st 3 25s = UW 15 m
    4th 25 = 100 pace

    100 EZ

    4 x w/fins
    1 x 25 @ 100 pace
    :15 rest
    1 x 25 shooter
    1 x 50 EZ @ 2:00
    -- this was a Tall Pall set he recently posted. not easy

    100 EZ

    Total: 3500


    Laid off the AFAP work today, trying to give my body a little break, and focused on 100 pace with some breath control. I have a massage tomorrow, so hopefully my body will be ready to go on Thursday with about 10+ more hard training days to go before I taper for NE Champs. I'm going to do the same taper I did before Indy last year, which was shorter than usual because I knocked lifting off early. Despite almost no lifting for months, my upper body seems just as stacked and tank-like as usual.

    I've been having fin issues lately. I've used Water Gear fins for years. But when finally ripped and I tried to replace them, my new ones didn't fit. One size is too big and the next size down seems too tight. I've been using the tight ones and wondering if maybe that was contributing to some cramping. I ordered a pair of Sprint long blade fins and they look just perfect. Going to try them out tomorrow.

    Interesting article of passive vs active rest for sprinting: Though who goes 60% during active recovery? Not me.
    Swim Workouts
  4. Tuesday, November 19, 2013 10:55-11:40am

    by , November 19th, 2013 at 03:31 PM (Fast Food Makes for Fast Swimming!)

    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board

    4 x 150 Free Pull @ 2:00 (held 1:45s)

    Fly Fun Set (all with short fins):
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    1 x 50 Fly (200 Pace) @ 1:00
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    2 x 50 Fly (200 Pace) @ :55
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    3 x 50 Fly (200 Pace) @ :50
    1 x 25 SDK on back @ :30
    1 x 25 Fly @ :30
    1 x 50 SDK on back @ 1:00
    4 x 50 Fly (200 Pace) @ :45

    On the 200 Pace 50s I was holding :30/:31s, yeah I know I had fins...but they were more for moral support anyway. I'm an all arms flyer for the most part.

    100 EZ

    1 x 50 Fly Fast (no fins here now)(went :29)

    50 EZ @ 1:30

    1 x 50 Fly Fast (went :29)

    50 EZ

    Lane sharing at this point...

    100 EZ and out

    2800 Yards

    That's how I deal with it. I was past my normal yardage distance anyway, and felt good with the fly stuff I got in today. That set was actually tougher than it looks. The descending intervals on the increasing reps of 50s made it a little tougher at the end...especially trying to maintain :30/:31s

    Updated November 19th, 2013 at 03:58 PM by jaadams1

    Swim Workouts , Daily Practices
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/20/13

    by , November 19th, 2013 at 12:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:30
    1 X 50 1:00
    4 X 25 :40 #4 on 1:30
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 free

    15 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Week 60 - Tuesday

    by , November 19th, 2013 at 08:34 AM (After a long rest)
    I woke feeling good again this morning; a little stiffness in my Lat's but nothing compared to how I have felt in the past.

    Today's workout was very long and boring, but it did have some faster stuff mixed in which I tried working.

    Today's workout
    3x(1000 with snorkel on 12 mins, 5x100 holding 1min on 1.15, 6x50 back on 50)

    Total 5400scy

    The 1000s were pretty boring but I focused on my left hand entry and turns and got about 40 seconds rest. The 100s were hard and I held 1min for the first round, but slipped to 1.01 and 1.02s on the second and third round. The 50s I held 35s.
    Swim Workouts
  7. Whole goal today was to hit 500 miles for the year

    by , November 19th, 2013 at 07:39 AM (Mixing it up this year)
    Well I made it to 500 miles. Tried doing some sprint work but had a hard time getting out of distance mode.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/zoomers & snorkle
    200 fly torque drill w/paddles & snorkle
    8x25@1:00 shooters w/zoomers
    200 1 arm fly alternate rt /lt by 50 w/zoomers
    8x25@1:00 fly first 4 were in distance mode holding 22's last 4 were in my attempt to do sprint mode in 19's

    200 free w/snorkle EZ
    300 free kick w/zoomers

    Total 2500 yards
    Swim Workouts
  8. Monday 11/18/13

    Monday 11/18

    PM only SCY

    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O FL kick
    4x100 @ 1:15 pull w/ buoy + paddles breathing 4/6 by 50

    8x75 @ 1:15 50 perfect stroke FR/25 under H2O FL kick FAST
    100 EZ

    4x200 @ 2:30 1st/4th 50 FAST
    5x150 @ 1:50 last 75 FAST
    6x100 @ 1:05 AE

    100 EZ

    4x50 @ 2:30 swim w/ paddles + fins FAST
    400 EZ

    Total: 5550
    Swim Workouts
  9. Week 60 - Monday

    by , November 18th, 2013 at 08:56 PM (After a long rest)
    I woke up feeling great this morning. I generally feel pretty good on Monday's and I guess it's down to the extra sleep on Sunday.

    Yesterday was a great relaxing day. The weather was awesome in the mid 80s and I hung out seperately with both my kids. I went shopping with my daughter and spent an hour yesterday afternoon just sitting with my son talking.

    My son turned 13 today and we gave him his birthday presents last night. It's so hard to believe he is 13. The scary thing is that he will be driving in a couple of years and going to college in just a few more. I am very proud of him for all the challenges he has overcome(he is ADD and dyslexic) and he has come such a long way(we still have some challenges but he has come a long long way in a very short space of time).

    Today's workout was long and normally would have been very difficult but today I felt great in the water. I was a little tired at the end of the workout but that's expected after all that yardage.

    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x500 pull with paddles descend 1-3,4-6 on 6mins
    200 easy
    12x50 kick with fins on 40
    6x200 free descend 1-3,4-6 on 2.30

    Warm down
    100 easy

    Total 5800scy

    I had a great set of descending pull 500s going 5.14,5.07,5.04 on both rounds. This set was like the 200 set I did last week where I knew after the first swim I was going to have a great set due to how comfortable I felt. This set got harder as it went on and last 500 in particular was quite hard. The kick set with fins I worked hard and held 30s. I was not expecting the 200 set but worked them as hard as I could. This set was not super fast but I after the pull set i was pleased with how i swam. I went 2.13,2.10,2.05,2.14,2.211,2.05.

    I recall someone asking me whether I pulled quicker than I swam and I said that it was close between my swim and pull. I think right now I am pulling much quicker than I am swimming. My pull is getting quicker and quicker and I feel very consistent and strong.
    Swim Workouts
  10. Monday, November 18, 2013 12:05-12:50pm

    by , November 18th, 2013 at 04:27 PM (Fast Food Makes for Fast Swimming!)
    I had to work again last night for 12 hours. Was sort of forced into holding over till 3:00am because two of the three maintenance guys called in "sick". We all know better, but... It would've been better knowing ahead of time that I was going to work late. Last minute changes suck. But on the bright side, I got to sleep in till 11:00am.

    I swam this morning's (afternoon's) practice wearing an old Yingfa jammer over a brief, with no size 38 drag suit on top. I usually just wear the brief with the drag suit 98% of the time in practices. Who wants to show up to a YMCA lap swim in just a brief saying "HELLO!! to all my in the water staring at me!"???
    In a way, swimming today I felt naked with the lack of drag on me. I was zipping through the water rather effortlessly today. Strange.

    500 Free - descend 100s to fast
    felt sort of like the first 500 of my mile last weekend

    5 x 100 Free Pull @ 1:20 (held 1:06s, and 1:05 at the end)

    10 x 50 SDK on back w/ short fins @ :50 (held :35s)

    4 x 75 Free @ 1:00
    :30 rest
    4 x 75 (3 Free, 1 Fly) @ 1:05
    :30 rest
    4 x 75 (2 Free, 2 Fly) @ 1:10

    While it would've been nice to continue the progression, I didn't want to overdo myself. 4 x 75 Fly would've probably been the lap swim ends at 1:00pm. <-- good excuse!

    200 EZ and out

    2600 Yards
  11. Monday, Nov. 18

    by , November 18th, 2013 at 02:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    100 evil kick
    5 x (25 shooter + 25 feet first scull w/fins)
    50 EZ
    6 x 50 fly drills
    6 x 50 DPS free @ 1:00
    50 EZ
    2 rounds of:
    20 x 25 w/fins @ :30, all 25s done 15 m UW
    odds = free
    evens = back kick
    100 EZ between rounds

    Total: 2950


    Just did a recovery workout today. I'm really sore from training and the meet. Looking at my flog, I've done 3 weeks of hard training, so my body probably thinks it's time for a recovery week. But I hate to take one now bc I'll start tapering for NE Champs in two weeks. I may just work on short speed tomorrow.

    I checked the results of the meet. They had my 25 back listed at 12.94, which is what I thought I saw on the electronic timing, rather than 12.38. It's still a PR though and very good for a so-so pool and no rest. Looking ahead to the Sewickley meet on Dec. 1, I'll probably swim 50 fly, 50 back, 25 free and 25 breast, though it might behoove me to swim the 100 IM.

    I met John Kuzmkowski at the Y meet. He's swum 2000+ miles already this year and is aiming to break the record.
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/19/13

    by , November 18th, 2013 at 01:06 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:00
    1 x 75 build 1:30
    1 X 100 fast 2:30
    Four rounds, choice.

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 X 100 swim

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    200's: descend 1-3
    100's: faster by round

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Back in a nice cold pool

    by , November 18th, 2013 at 07:38 AM (Mixing it up this year)
    This was a little colder than normal since normal at the CCAC has been 80 lately, but today felt like 78. Nice for some good swims.

    500 free
    500 free kick w/zoomers

    500@8:00 free w/paddles & bouy in 7:13
    400@8:00 IM in 7:03 went out in 1:45 for the 100 fly
    300@8:00 breast kick in 8:35
    200@4:00 back w/paddles in 2:12
    100@2:00 fly in 1:41 felt good here

    200 free kick w/zoomers
    300 free w/snorkle EZ

    Total 3000 yards
    Swim Workouts
  14. Saturday, November 16, 2013 Trifecta Meet Results

    by , November 17th, 2013 at 01:36 PM (Fast Food Makes for Fast Swimming!)
    I knew this was going to be a rough and tiring meet for me for many reasons. I had worked the previous 23 days in a row, with about 1/4 of those days being 12 hour days as well. Friday prior to the meet was one of those 12s, but luckily it started early and was done at 11:00pm.
    Got to bed maybe around 1:00am, and the alarm clock at 7:00am was wayyyyy too early for me. Got the kids rounded up, made some PB&Js, somehow was able to get my wife to come along too, and got rolling down the road for the 3 1/2 hour trip to Moscow, ID. We saw our first snow of the year, right around Pullman and Moscow where the elevation is 2500+
    2nd hard part of the day was my event schedule, which is nothing new, but in combo with my work, and "lack of training", I knew it would be tough. Yeah, I swim 5 or so times a week, but the minimal yardage and stuff I knew wasn't enough to be able to power through all the events like what is ideal. I had my game plan set though, and was focused mostly on the 200 Fly, and to have fun with the other ones.

    I was in the 3rd heat of the 1650 (3 heats is rare!!), with one of them being 40 minutes, and the other one about 30 minutes. I didn't bother warming up in the general warmup prior to the race. I got in about 100 yards in the warmdown area, which was a nice 86+ degrees...more of a hot tub. Mainly to get my suit tied tight, and give my shoulders a little rotation before the race actually started. The racing pool was a great 79/80 degrees though.

    I don't have actual splits yet, hopefully they'll arrive on email soon so I can begin processing the results. The meet ran from 1:00-who knows what time. I left at 6:30pm, and they still had 100 Breast, 200 Back, 50 Free, and 500 Frees to go (at least another 50-60 minutes). They had lots of breaks, and other issues that seemed to drag on. Plus we have quite a few senior swimmers (81, 85, 91, 92) that take longer than me to finish their races, so the timeline was a bit stretched out. Even with me leaving out of town by 7:00, I didn't get home till 10:30pm, which I was wide awake for giving my normal working hours at my job.

    1650 Free - 18:56.xx
    My idea on this was to start out really easy and treat the event like a warmup. For the first 300 or so I did this, and there was a "new to our area" masters swimmer right next to me, a guy in his early 40s. He was hugged right up to the laneline, drafting me hard, so I wanted to see if he was ready to go. On the 4th 100 I accelerated a bit and he tried to stick with me, doing ok. On the 5th 100, I came off the wall with a couple dolphins and kicked in the afterburners getting myself up to "race pace". Not exactly my Indy Nationals race pace, but my pace for today...enough that I knew I could handle. I was able to maintain pretty well, though I know I felt a little lull in the swim around 1100-1200 or so. I checked the clock a few times though the swim, and knew I was going to be pretty close to the 19:00 mark based on my quick math in my head, so I picked it up in the last 300 to be sure I'd be under. Good thing, because it was closer than I thought. This was a really good swim...only 1 minute, 10 seconds slower than my swim at Indy last spring.
    My splits from looking at the clock were roughly 5:35/5:40 at the 500, and 11:20/11:25 at the 1000. There was a small running clock on the opposite wall of the large timeclock that matches the time, so it was nice to see after I came off the turns.

    50 Free leadoff in the 200 Free Relay - 24.56
    This happened right after a 10 minute warmup break, which doing anything that close to a 1650 is just tough. I led off next to the team from Central Washington beat of course (24.0) because any kid fresh out of high school can still do a 50. Central Washington lost their college swim team a while ago, and they started a masters club a few years back to use as a team. It's nice to see year to year what kind of new talent they bring to the races.

    400 IM - 5:08.73 (entirely cooldown pace)
    This literally was right after the relay, and I was in no mood to try to go fast. I got through the fly easily, probably 1:03ish, and then shut it down from there, cruising the next 300. Felt much better afterward. Had I tried to race this, I would've died a horrible death somewhere in the middle.

    100 Fly - 58.32
    Of all my races, this was going to be my real challenge with others. I was seeded 2nd to an 18 year old college kid (57.1 to 58.0 entry times). We started off fine, somehow I jammed my middle finger on the 25 turn, it still hurts today, and also the arch of my left foot cramped as I pushed off the 25 turn. I just tried to power on, and the cramp sort of went away. I was gaining on the boy (or thought I was) on the 3rd length, but couldn't pull it out on the final length. I don't like to get beat, but this one I couldn't help too much.

    200 Fly - 2:11.16
    splits from timing it off the video were 28.0, 1:01.1 (33.1), 1:36.0 (34.9), 2:11.1 (35.1)
    I really wanted to have a good showing in this one. Training well or not, tired or not, I was going to give it all I had on this race. I guess I'll be a 200 Flyer this year. It's easier to train for than the 1650 or 400 IM...and is easier mentally than the 200 Free. I'm a little weird, huh?

    50 Back on 200 Medley Relay leadoff: 30.9
    I just worked the SDKs off the walls and stretched out the swim. I had the 50 Fly coming up right afterward...and like any sprinter, I didn't want to wear myself out.
    It was nice having 3 other guys from my workout group there so we could do a couple relays. in the video is myself, Kurt (60), then Jack (81), and Rick (60). Many of you ask why I did back instead of fly? Jack wanted to do the fly rather than the back. His choice...not mine. Respect your elders.

    50 Fly - 26.25
    This was just all out speed. SDKed about halfway down the pool, 1 breath. Had a bit of a glide in finding the wall at the turn, but came off quick with good underwaters kicks. 2 breaths back and hit the finish strong. Fastest I've been in a while, and the first 50 I've done outside of Wenatchee in a while. I like to get my money's worth on away trips for meets.

    Well, these events concluded the "Combo Trifecta" - combo of the Brute Squad Tri, and the Butterfly Tri. They gave out award to those who completed the 3 distances of any stroke, or the brute squad, or the combo that about 8-10 people did.
  15. Saturday 11/16/13

    Saturday 11/16

    AM only SCY

    300 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/under H2O FL kick w/ fins
    4x100 @ 1:15 AE

    8x25 @ :40 V.S.
    100 EZ

    Total: 2300

    Was definitely feeling run down from yesterday's double so I just used today as a light recovery day.
    Swim Workouts
  16. Friday 11/15/13

    Friday 11/15

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill
    8x25 @ :30 V.S.

    8x75 @ 2:00
    - done as 6 squats/25 under H2O FL kick/8 squats/25 under H2O FL kick/10 squats/25 under H2O FL kick

    2x (RD1: FR, RD2: BR)
    12x25 @ :25 kick w/ board
    4x50 @ :50 200 PACE

    5x100 @ 1:15 1st/last 25 FAST swim w/ fins
    6x50 @ 1:30 FR FAST no breath

    Total: 3800

    PM swim:

    300 swim
    200 kick w/ board
    8x25 @ :30 drill I.M.O.
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    10x25 @ 1:30 FAST swim w/ fins (2 FR, 8 I.M.O.)

    4x100 @ 1:30 FL kick w/ board + fins
    6x25 @ :45 FR kick w/ board BEST AVG (average across all 3 rounds: 17.1)
    4x100 @ 1:30 2nd/4th 25 FAST swim w/ fins

    10x50 @ 1:00 25 drill/25 swim (2 FR, 8 I.M.O.)
    6x100 @ 1:30 swim w/ strapless paddles + snorkel

    Total: 6200

    Still fighting this cough, but was happy to get a double in today and hit the 5 digit mark on total yardage.
    Swim Workouts
  17. Week 59 - Friday

    by , November 15th, 2013 at 10:49 AM (After a long rest)
    I went to bed early last night and woke up feeling better than I did yesterday. I am far from rested but definitely a good nights sleep helped a lot. Todays workout had a lot of high intensity swimming and the 200ís in particular were brutal.

    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x(2x50 free on 30, 1x50 back on 35, 1x50 easy on 45)
    200 easy
    4x200 free on 3mins swum 100 strong/fast, 50 afap, 50 hold on
    8x100 free on 1.30 swum 50 strong/fast, 25 afap, 25 hold on
    200 easy
    10x50 kick on 55

    Warm down
    300 easy with snorkel concentrating on left hand entry

    Total 4300 scy

    I made all the transition set holding 28s on the free 50s and 34 on the back 50. These were hard though! The 200ís I focused on the strong but smooth on the first 100 and letting go on the 3rd 50 and then holding on on the last 50. I went 1.59, 2.00, 2.00, 1.58. The 100ís were easier than the 200ís but they were far from easy. I held 58-59ís on the first 7 and then finished with a 57. I noticed how my stroke fell apart on the last 50 of the 200ís caused my position on my turns to be close to the wall, so on the 100ís I tried stretching my stroke out when it got tough on the 3rd and 4th lengths, and as a result was able to hit my turns much better and held my streamline off the walls much better. This took all the concentration I had to hold it together.

    I was really beat at the end of this workout.

    I am swimming in the DAMM Baylor SCM meet tomorrow and I am swimming the 400 free, 200 free, 50 back and 100 IM. I will try to get some rest tonight and go for it in the morning.
    Swim Workouts
  18. Long Course today what a nice change of pace

    by , November 15th, 2013 at 07:31 AM (Mixing it up this year)
    This was basically a make it up as you go kind of day.

    500 free
    500 free kick w/zoomers deep strong kick
    800 free w/paddles & bouy for time 12:25
    200 torque drill w/snorkle and paddles
    200 free w/snorkle
    200 kick w/zoomers deep and strong kick
    8x50@:10RI odds fly evens streamline kick w/zoomers
    200 free EZ

    Total 3000 meters
    Swim Workouts
  19. Week 59 - Thursday

    by , November 14th, 2013 at 08:12 PM (After a long rest)
    I have had a few very long days with work and my late night meeting and dinner last night meant I only had about 5 hours of sleep. As a result I was very tired this morning. I feel quite run down generally and have a cold sore coming on my top lip. Despite feeling run down it was still good to swim.

    Warm up
    10x100 with snorkel on 1.20

    Main set
    4x(4x25 afap on 30, 6x50 on 30, 100 easy on 1.30)
    8x200 pull smooth and long on 2.30

    Warm down
    400 easy

    Total 5000scy

    I went 13s on the 25s. The 50s were tough and I held 29s on the 50s. I had a challenge turning around and going on 30 and it ended up being more like 31 send offs. I held 1.05 pace on the 200s.

    Updated November 14th, 2013 at 08:23 PM by StewartACarroll

    Swim Workouts
  20. Thursday, November 14, 2013

    by , November 14th, 2013 at 06:05 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 67, pool at 80
    Partly cloudy skies with humidity at 76%

    Warm up
    400 IM kick
    400 IM as 25DR/25S
    8x25 SDK frontside UW on 1:00 *:15s-:14s

    *Set 1*
    5(8x25 on :30, EZ 50 on 1:00) 2x25 each IMO
    * Fly 16s-15s, BK 17s-15s, BR 20, FR 14s
    ---right into;
    4x50 IMO on 1:00 *Fly/32, BK/33, BR/40, FR/30

    *Set 2*
    20x100 FR on 1:30
    *1-5) 1:11-1:06, w/HP-tube-buoy
    *6-10) 1:07-1:01, w/HP
    *11-15) 1:04-1:00, CU-FR w/Fins
    *16-20) :58-:53, w/Fins

    Warm down
    200 EZ

    The FGCU Aquatic Center LCM pool is being repaired and renovated with re-opening target of December 14.

    Obviously I have not been posting workouts for quite awhile, which in part is due to teaching a community evening ESL English class, along with less time to train this fourth quarter due to increased volume of work. I still get in the water most weekdays just that I have less time, so generally less volume but more intensity. Today was the longest pool workout in several weeks.

    My short term focus is 200 IM, 100 & 50 in Fly, Bk, and FR. Planning to swim SCM at Coral Springs mid December, and then several SCY meets January - February. Depending on work schedule and my progress in SCY competition, I may consider the YMCA Nationals SCY in Sarasota on April 10-13. I am still doing 1 or 2 longer swims of 45-60 minutes each week to maintain OW base, and I expect to the swim the annual 5k OW at Miramar Lakes two after the YMCA Nationals.

    Now I have some friends with boats so that on Saturday or Sunday mornings if weather/tides are favorable, we motor out in the Gulf where the water is clear to do some 2-4 mile OW swims.
    Swim Workouts