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Swim Workouts

  1. Friday 7/12/13

    Friday 7/12

    "Meet Day #1"

    AM and PM LCM

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.

    Practiced a few dives and 15M sprints

    200 EZ

    Total: 1200

    PM swim:

    600 (100 swim/50 kick)
    4x75 @ :10 rest k/dr/sw
    2x
    100 @ 1:30 STRONG
    50 drill
    300 EZ

    50 FR - 26.05

    550 EZ

    Total: 2100
    Categories
    Swim Workouts
  2. Week 41 - Friday

    by , July 12th, 2013 at 07:19 PM (After a long rest)
    I woke up still feeling tired but once i got giing today i felt much better. I always seem to struggle when we go from warmup straight into a tough transition set. Today was no exception, however i find that if i can get through the transition set i typically have a better workout and it almost feels kike i am swimming downhill the rest of the workout. By the end today i felt pretty good. The pool was setup for short course today and my coach had to leave early for a meet so the last set was a long aerobic set.

    400 free with snorkel
    7x50 catchup on 45
    3x(200 free on 2.30, 100 kick on 1.45)
    10x50 free on 35
    100 easy
    100 AFAP ON 2mins
    2x50 AFAP on 2mins
    100 easy
    20x100 free on 1.20 holding sub 1.05s

    Total 4850

    I went 2.05s on the 200s and 1.25s on the kick transition set. These really hurt! On the 10x50 i held 30s which was awesome since i got 10 seconds less rest than last night. The AFAP 100 i went 54 and the 50s i went 25s. The 20x100s i held 1.03s. I actually felt better on the last 5 than the first 5.

    I have south central zones next week and i have some fast guys entered in my age group and i am excited to get to race despite not resting for the meet.
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/15/2013

    by , July 12th, 2013 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:45 1:40
    1 X 300 5:00 5:00 NS
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Descend the 300's 1-3.

    SCY
    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 x 50 kick 1:00
    1 X 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds, 1 of each stroke IM order.

    WARM DOWN: 4 X 50 easy

    4100M/Y
    Categories
    Swim Workouts
  4. Shoulders and neck hurting today

    by , July 12th, 2013 at 08:11 AM (Mixing it up this year)
    As normal I don't let a little hurt stop me. I was going to just swim easy but then again I don't always do as I think.

    500 free
    500 free kick w/zoomers

    400@7:00 Free w/paddles & bouy in 6:51
    3x200@3:30 Free w/paddles & bouy went 3:27, 3:21, 3:15
    8x100@1:45 Free w/paddles & bouy went 1:39, 1:37, 1:36, 1:36, 1:35, 1:35, 1:33, 1:31

    200 Free EZ
    300 Free kick w/zoomers
    4x50 Free w/zoomers dolphin kickouts to >15m

    Total 3500 meters
    Categories
    Swim Workouts
  5. Friday, July 11, 2013 6:30-8:00pm and Meet Preview

    by , July 12th, 2013 at 12:15 AM (Fast Food Makes for Fast Swimming!)
    Tonight the team just did a splash around workout. About 3000 LCM total. The only thing I did that was intense was the initial 800 Free of the warmup. I always like to get out and bash through this opening freestyle, for some reason it feels good. After that I tried not to hit triple digits with my heartrate the rest of the workout. Very very easy with little to no effort. The kids couldn't figure out why I was going at the back of the lane. They'll learn one of these days.

    I'm entered with my best times in the SWIMS database (which goes back to about 2000), most of which are from when I was 24 years old, but a few of them are from the past couple summers. I'm swimming 'close enough' to these times, but some may be unachievable. No worries here.

    My events:

    Friday: (will work an 8-10 hour day prior)

    Event 4 Boys 15 & Over 400 LC Meter IM
    Name Age Team Seed Time
    1 Alpaugh, Spencer T 18 BISC-PN 4:42.32 _____
    2 Wunderlich, Camden D 16 Golds-PN 4:48.82 _____
    3 Emerick, Max J 16 Golds-PN 5:04.22 _____
    4 Gifford, Ryan R 18 Golds-PN 5:06.85 _____
    5 Willers, Noah P 15 VAST-PN 5:10.60 _____
    6 Tonsmann, Marcus W 17 BISC-PN 5:13.37 _____
    7 Adams, James A 35 VS-IE 5:15.96 _____
    8 Alpaugh, Samuel C 15 BISC-PN 5:22.95 _____
    9 Waite, CJ J 15 BISC-PN 5:36.08 _____
    10 Bergstrom, Henry J 15 VS-IE 5:39.52 _____

    Event 20 Boys 15 & Over 100 LC Meter Freestyle
    Name Age Team Seed Time
    1 Hoag, Sam R 15 VAST-PN 27.83 _____
    2 Weiner, Brendan A 19 BISC-PN 54.70 _____
    3 Sumnicht, Andrew J 21 SWAT-IE 55.75 _____
    4 Emerick, Max J 16 Golds-PN 56.25 _____
    5 Bocchi, Joseph P 18 PSA-PN 56.93 _____
    6 Adams, James A 35 VS-IE 57.54 _____
    7 Gifford, Ryan R 18 Golds-PN 58.08 _____
    8 Wunderlich, Camden D 16 Golds-PN 58.36 _____
    9 Tonsmann, Marcus W 17 BISC-PN 59.28 _____
    10 Alpaugh, Spencer T 18 BISC-PN 1:00.10 _____

    Saturday: (Day off from work)

    ***Will be participating in the unsanctioned unofficial coaches relay on Saturday. The team raised over $30,000 in the swim-a-thon this year, and the coaches were "forced" into swimming at the meet this summer in a relay. There are 4 female coaches and two male coaches on the team. They decided to make a men's and women's team. The men recruited another swimming dad, and also myself. John told me they'd have to "handicap" me to make it fair though. I came up with the idea to swim in jeans and a t-shirt. It'll be fun. We're also doing a 200 medley relay, so I'm going to be doing a 50 Fly in jeans and shirt. Even more fun. I think I'll go for the bellyflop entry off the start as well.

    Event 66 Boys 15 & Over 400 LC Meter Freestyle
    Name Age Team Seed Time
    1 Wunderlich, Camden D 16 Golds-PN 4:23.56 _____
    2 Gifford, Ryan R 18 Golds-PN 4:26.58 _____
    3 Tonsmann, Marcus W 17 BISC-PN 4:30.09 _____
    4 Willers, Noah P 15 VAST-PN 4:32.67 _____
    5 Adams, James A 35 VS-IE 4:36.64 _____
    6 Bergstrom, Henry J 15 VS-IE 4:50.53 _____
    7 Hoag, Sam R 15 VAST-PN 4:56.03 _____
    8 Portzer, Kelton A 17 PSA-PN 5:00.41 _____
    9 Waite, CJ J 15 BISC-PN 5:01.18 _____
    10 Hofferth, Elliott H 15 TAC-PN 5:02.04 _____

    Event 74 Boys 15 & Over 100 LC Meter Butterfly
    Name Age Team Seed Time
    1 Emerick, Max J 16 Golds-PN 1:02.36 _____
    2 Tonsmann, Marcus W 17 BISC-PN 1:03.05 _____
    3 Adams, James A 35 VS-IE 1:03.13 _____
    4 Wunderlich, Camden D 16 Golds-PN 1:03.25 _____
    5 Willers, Noah P 15 VAST-PN 1:03.95 _____
    6 Alpaugh, Spencer T 18 BISC-PN 1:04.66 _____
    7 Bergstrom, Henry J 15 VS-IE 1:07.24 _____
    8 Halsey, Connor B 15 LCN-IE 1:10.56 _____
    9 Hofferth, Elliott H 15 TAC-PN 1:11.14 _____
    10 Comeau, Adam C 17 BISC-PN 1:11.41 _____

    Event 80 Mixed 15 & Over 800 LC Meter Freestyle
    Name Age Team Seed Time
    1 Weiner, Brendan A M19 BISC-PN 8:39.39 _____
    2 Alpaugh, Spencer T M18 BISC-PN 8:45.71 _____
    3 Gifford, Ryan R M18 Golds-PN 9:08.15 _____
    4 Sterner, Kay E W18 BISC-PN 9:41.54 _____
    5 Adams, James A M35 VS-IE 9:43.74 _____
    6 Rosen, Candice T W15 BISC-PN 9:44.96 _____
    7 Mergel, Mackenzie W15 VAST-PN 10:01.08 _____
    8 Alpaugh, Samuel C M15 BISC-PN 10:20.53 _____
    9 Bell, McKenzie A W15 BISC-PN 10:25.59 _____
    10 Speirs, Felicity M W16 Storm-PN 10:33.33 _____

    Sunday: (will have an unknown amount of hours workday - probably 8+)

    Event 116 Boys 15 & Over 200 LC Meter Freestyle - probably will have to scratch it
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 1:56.19 _____
    2 Emerick, Max J 16 Golds-PN 2:03.55 _____
    3 Wunderlich, Camden D 16 Golds-PN 2:04.48 _____
    4 Alpaugh, Spencer T 18 BISC-PN 2:07.21 _____
    5 Gifford, Ryan R 18 Golds-PN 2:07.75 _____
    6 Willers, Noah P 15 VAST-PN 2:08.25 _____
    7 Tonsmann, Marcus W 17 BISC-PN 2:08.27 _____
    8 Adams, James A 35 VS-IE 2:08.27 _____
    9 Goodwin, Joshua N 15 TOSC-PN 2:12.48 _____
    10 Bocchi, Joseph P 18 PSA-PN 2:13.69 _____

    Event 128 Boys 15 & Over 50 LC Meter Freestyle
    Name Age Team Seed Time
    1 Bocchi, Joseph P 18 PSA-PN 13.63 _____
    2 Sumnicht, Andrew J 21 SWAT-IE 25.51 _____
    3 Weiner, Brendan A 19 BISC-PN 25.55 _____
    4 Emerick, Max J 16 Golds-PN 25.98 _____
    5 Adams, James A 35 VS-IE 26.27 _____
    6 Gifford, Ryan R 18 Golds-PN 26.41 _____
    7 Tonsmann, Marcus W 17 BISC-PN 26.97 _____
    8 VanHoof, Bennon D 18 RFST-PN 27.00 _____
    9 Wunderlich, Camden D 16 Golds-PN 27.10 _____
    10 Goodwin, Joshua N 15 TOSC-PN 27.28 _____

    Event 132 Boys 15 & Over 200 LC Meter Butterfly
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 2:14.97 _____
    2 Willers, Noah P 15 VAST-PN 2:22.15 _____
    3 Tonsmann, Marcus W 17 BISC-PN 2:22.78 _____
    4 Wunderlich, Camden D 16 Golds-PN 2:23.74 _____
    5 Adams, James A 35 VS-IE 2:24.61 _____
    6 Emerick, Max J 16 Golds-PN 2:25.54 _____
    7 Bergstrom, Henry J 15 VS-IE 2:29.64 _____
    8 Comeau, Adam C 17 BISC-PN 2:38.70 _____
    9 Halsey, Connor B 15 LCN-IE 2:57.35 _____
    10 Pringle, Justin J 16 VS-IE 3:04.28 _____

    Event 133 Mixed 11 & Over 1500 LC Meter Freestyle
    Name Age Team Seed Time
    1 Alpaugh, Spencer T M18 BISC-PN 16:50.65 _____
    2 Gifford, Ryan R M18 Golds-PN 17:42.14 _____
    3 Adams, James A M35 VS-IE 18:47.50 _____
    4 McCoy, Sakaiya A W14 SWAT-IE 18:56.41 _____
    5 Mergel, Mackenzie W15 VAST-PN 18:57.23 _____
    6 Alpaugh, Samuel C M15 BISC-PN 18:57.92 _____
    7 Johnson, Naveed K M16 TOSC-PN 19:07.14 _____
    8 Van Troba, Ella S W13 YAC-IE 19:34.38 _____
    9 VanWell, Jack C M15 VS-IE 20:30.13 _____
    10 Miele, Mikaela E W13 VAST-PN 20:30.69 _____

    The last two events will be fun...or not fun, we'll have to see. Notice the event #'s. I'll be in the last heat of the 200 Fly, then step right up into the 1500 Free 1st heat (swum fast to slow). There's no scheduled break, but maybe I can 'take my time clearing the pool'.
  6. 07.11.13 - Thursday workout

    by , July 11th, 2013 at 10:35 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Roger. Good swim today. Felt strong all the way through it. Maybe a little tired on the pull at the end but I was still going 1:02ish.

    SCY

    800 Warm up

    6 x 100 - 1:30
    * 1: Free
    * 2-4: 1st 25, 50, 75 fly
    * 5, 6: IM
    50 Easy

    8 x 100 Up/down fly - 1:30 (:10), start w/ 100 fly
    8 x 100 Up/down fly - 1:30 (:05)
    50 Easy
    Went 100, 75, 50, 25, 50, 25, 50, 75 fly on the first set. Alternated 50 & 75 fly on the second. Usually, I crash pretty hard after the 100 fly at the beginning but I held things together today and was recovering mid-way through.

    300 Free - 4:30, 1st 75 fly (made 3:55 - more fly... ugh)
    300 Free - 4:15, 1st 50 fly (made 3:46)
    300 Free - 4:00, 1st 25 fly (made 3:40)
    1:00 Rest
    300 Free - 3:45 (made 3:31)
    50 Easy

    3 Rounds of:
    * 100 Hard Pull - 1:20 (made 1:02ish)
    * 50 Easy Pull - :50

    50 Cool down

    (4850 Total)
    Categories
    Swim Workouts
  7. Team LCM, Thursday, July 11

    by , July 11th, 2013 at 10:24 PM (The FAF AFAP Digest)
    Swim/LCM @ Mason

    Warm up:

    300 swim
    4 x 50 kick
    200 non-free
    200 pull
    2 x 50 build (I did 25 UW + 25 EZ)

    Main Sets:

    3 x 400 IM -- what?!
    1 = 75 kick + 25 swim each stroke
    2 = 50 drill + 50 swim each stroke
    3 = all swim
    -- I just cruised them. But still!!! I thought about working the last 400 IM just for kicks. But then I saw Cheryl writing fast 50s on the board and thought better of that. So I did the last one 100 fly (because James dared me on FB!) and 300 backstroke kick.
    100 EZ

    3 x (7 x 50 + 100 EZ)
    R1 = best stroke, # 1, 4, 7 fast @ 1:20
    -- I did backstroke w/fins and went 31, 30, and 29
    R2 = freestyle, # 1, 4, 7 fast @ 1:10
    -- I used paddles & fins and went 28, 28, 27 (last one racing Teen Fort so had to go faster)
    R3 = choice, #1, 4, 7 fast @ 1:20
    -- I went backstroke kick (29), backstroke kick (31, getting tired out), and free (29, really tired out)
    50 EZ

    Total: 4000m


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

    Went to practice with Teen Fort. Whoa. My half *ss training did not prepare me for this. Plus, I was a little tired/sore from yesterday's workout, which had some fast 50s and was probably my only legit workout in a month. Nine fast 50s in LCM is nothing to sneeze at, particularly after an aerobic set. I hope I sleep well tonight!
    Categories
    Swim Workouts
  8. Thursday, July 11, 2013

    by , July 11th, 2013 at 09:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Cloudy, humidity at 89%

    Warm Up
    400 RIMO
    200 IM Build each 50

    *Set 1*
    6x100 FR Kick on HR Rest 2(25RS/25LS) w/snorkel
    4x200 FR on HR rest as 6(50K/25RA/25LA/50CU/50SPL-24/26) w/snorkel

    *Set 2*
    300 BR as 3(50K/bk, 50 Swim)
    300 BK as 3(25K, 25DA, 50 Swim)
    300 Fly as 3(25RA/25LA/50 Swim)

    *Set 3*
    3x200 FR on HR rest as 2(50K/50CU) w/long fins

    Warm Down
    Pack up, dry off & change, run to the car

    Comments
    Easy recovery session. The day I am going to practice starts, we get whistled out of the pool early due to thunderstorms and lightning. It was raining buckets as I was running to my car, then multiple booms of thunder with flashes of lightning through the dark gray clouds. By the time I was driving further up north in Fort Myers it was dry and partly sunny!
    Categories
    Swim Workouts
  9. Week 41 - Thursday

    by , July 11th, 2013 at 09:07 PM (After a long rest)
    I had another long day at work today but managed to get home in time for an evening swim. I was quite tired throughout the swim and did not feel particularly good but I swam and at this point that's a good thing.

    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45 holding under 1.25s
    20x50 free on 45 holding sub 30s
    10x50 with fins swum 25 underwater, 25 easy
    500 easy

    Total 3300 yards

    I held 28s on the 20x50 set. Before nationals I struggled holding 30, so I have improved on this set.
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/12/2013

    by , July 11th, 2013 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:50
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 400 -

    4 X 150 kick 3:30

    12 X 50 1:15
    odd: easy even: fast, all choice.

    8 X 150 2:30 or 2:45
    Build first 100/last 50 is fast
    #8 is your swim down

    4400M
    Categories
    Swim Workouts
  11. Thursday 7/11/13

    Thursday 7/11

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.

    4x25 @ :30 FR drill
    6x50 @ 1:00 kick w/ board
    odd: FR
    even: BR
    4x100 @ 1:20 swim w/ fins last 25 FAST
    4x25 @ :30 FR drill

    200 EZ

    Total: 2100
    Categories
    Swim Workouts
  12. another good workout day

    by , July 11th, 2013 at 07:41 AM (Mixing it up this year)
    I am going to be hurting tomorrow. Walt didn't make it to workout today so I came up with a workout for everyone. Normally I just swim on my own and make the workout something I need but normally the team doesn't do much with kicking and today would have been a stroke day. I think I will start carrying my laminated workout cards with me so when Walt can't make it the team can pick out a workout on the fly.

    500 free
    10x100@1:45 free w/paddles & bouy went 1:36, 1:36, 1:36, 1:36, 1:36, 1:35, 1:35, 1:36, 1:35, 1:35
    200 free kick w/zoomers
    4x200 w/zoomers #1 fly as 50rt arm/50lt arm/50 kick/50 swim #2 back as 50rt arm/50lt arm/50 kick/50 swim #3 free as 50rt arm/50lt arm/50 kick/50 swim #4 breast as 100 pull/50 kick/50 swim

    200 free kick w/zoomers
    300 free EZ

    total 3000 meters
    Categories
    Swim Workouts
  13. Wednesday, July 10, 2013 6:30-8:30pm Swam combined with BISC

    by , July 11th, 2013 at 01:15 AM (Fast Food Makes for Fast Swimming!)
    Velocity Swimming and Bainbridge Island Swim Club did a little co-mingling tonight at practice. The fast lane was all BISC besides myself and Henry. I was going pretty much #3 in the lane behind two studs, and Henry was going #6 or so in the lane, but he's nursing a sore shoulder and taking it easy.

    We did the sprint workout, which I honestly thought was a bore, but my coach John didn't want me to wear myself out doing the distance practice a few days before the meet. He knew my legs were already a bit sore with crampy feelings, and just wanted me to rest a bit.

    Here goes:


    Warmup:
    600 (50 V-Sit, 50 Free Build) - I had to show our BISC kids what V-sit was. They didn't think it was too bad...for the first 50, but doing more and more of it...they weren't too thrilled. Like John says..."found something we're better than the others at".
    (600/600)

    12 x 50 Kick w/ board @ 1:20
    (600/1200)

    12 x 50 @ 1:15 - 3 of each stroke (Drill, EZ Swim, Build Swim)
    I went 2nd for the Flys, then lagged near the back for the back and breast, then back up for the Frees
    (600/1800)

    12 x 100 Free w/ paddles @ 2:00 (50 reg. arms w/ overkick legs, 50 catchup Free EZ)
    - to me, this meant sprint Free with a slight kick, then EZ Free back.
    (1200/3000)

    100 EZ
    (3100)

    12 x 50 Free Fast w/ paddles @ 1:15
    - yeah, ok. Went 200ish pace with a slight kick. Did try on the final one though.
    (600/3700)

    100 EZ
    (3800)

    4 x 50 Sprint choice stroke @ 1:30
    did 3 Fly, then 1 EZ Free - Flys went for 200ish pace, somewhere around :37/:38ish
    (200/4000)

    I did a 100 cooldown at this point and got out. They continued on with another kick set of really nothing for the next 15 minutes, but I didn't need that.

    --------------------------
    4100 LC Meters


    Overall a very very easy practice. Even Henry had the same thoughts afterward. I guess that means we didn't do it right, huh?? Oh well, I was resting. Leslie would even agree that you don't want to waste yourself 2-3 days ahead of a meet.
  14. Workout 07/10/13: evening

    by , July 10th, 2013 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Before I forget, I did an easy 1200yds on Monday before work to stretch out my body. I think that I'm about as sore as I was last year following Kingdom.

    Today I helped my father-in-law move in the morning, then had lunch with the family in town at the brew pub. As I was getting ready to head out, the sky opened up (yet again) and it rained hard. I checked the radar and it looked fine for my destination, so I headed off around 3:30. Met with my friend Brent in Williamstown around 4pm, the we drove down to Goose Pond in Lee, MA, for the Wednesday night Berkshire OW swim (my first time this year).

    I swam Goose last year, and loved the swim. Tonight was another great exploration, both in the water and afterwards at the potluck! Brent and I were there first, and then Rick from CT arrived. Rick has really ramped up his OW events over the past year, adding a leg of 8Bridges last month (you can follow him at his blog). The weather was only overcast there, and other folks arrived a bit later. Armed with a couple of swim buoys, we headed out ahead of the group - here is the map of our swim. 1.87 miles in about an hour for us; water temp was 78 at the boat launch and 80 in the middle of the lake.

    We went along the basic course, but farther north to add some distance. One guy was pulling his kid on waterskies, otherwise no other boat traffic on the water, which was a little murky from the recent rain. I did watch plenty of fish dart around below, through the rocks on the bottom of the bowl. We doubled back, but the group had apparently already crossed the lake, so we followed suit. After stopping on the other side for a moment, we heard very faint rumblings of thunder and decided to swim back to our launch point. The blue sky was peaking out, but still cloudy where we were, so it was safe. We finally caught up to some of the group ahead and exited to get dressed and have supper.

    The food was again plentiful, although only 7 (of the 9) stayed to eat. Fresh salads, bbq chicken, watermelon, and cookies were consumed over great conversation. I took a couple of shots here and here.

    After a nice ride back to Williamstown, Brent and I made plans to work out another trip to the Berkshires to join in the great fun. With his encouragement, I will also sign up for the Betsy Owens swim in Lake Placid next month, the USMS 2 mile champs.
    Tags: berkshires
    Categories
    Swim Workouts , Open Water
  15. Wednesday 7/10/13

    Wednesday 7/10

    PM only SCY

    3x
    200 swim
    8x25 @ :30 swim w/ strapless paddles
    4x75 @ 1:30 kick w/ fins last 25 under H2O

    10x100
    odd: 15M burst from a dive/85 EZ
    even: 35 EZ/15M burst to finish/50 EZ

    2x50
    15M dive for time (BR, 7.4, 7.7)/35 EZ

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  16. Wednesday, July 10, 2013

    by , July 10th, 2013 at 09:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly Sunny, humidity at 81%

    Warm Up
    900 FR as 6(25RA/25LA/50CU/50Strong)
    300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS) w/snorkel

    *Set 1*
    6x50 FR as 25/bc-2 25/build to 95%, HR rest (down to 110)
    4x50 FR as 25/stretch 25/build to 95%, HR rest
    6x50 FR w/agility paddles-tube-buoy 85%, HR rest
    ---200 FR as 50K/25RA/25LA/50CU/50DPS
    2x50 FR as Time Trials from Dive, 3 Min Rest *27.96, 27.43
    ---100 BR Kick

    *Set 2*
    6x50 FR as 25/CU 25/build
    4x50 FR w/agility paddles-tube-buoy 85%, HR rest
    6x50 FR SPL-24 85%, HR rest
    ---200 FR as 50K/25RA/25LA/50CU/50DPS
    2x50 FR as Time Trials from Dive, 3 Min Rest *28.15, 27.63
    ---100 BR Kick

    *Set 3*
    6x50 FR K as 25RS/25LS w/snorkel-long fins, HR rest
    4x50 FR as CU build to 95% w/snorkel-long fins, HR rest
    6x50 FR as 12.5/RA, 12.5/LA, 25 build to 95%, w/snorkel-long fins, HR rest
    ---200 Kick/BK w/long fins
    2x50 FR as Time Trials w/snorkel-long fins, 3 Min Rest *26.34, 26.48
    ---100 BR kick

    *Set 4*
    4x50 FR as few strokes as possible HR rest *SPL-20/22 HR rest
    4x50 FR as 25CU build to 85%, 25 build to 95%, HR rest
    8x12.5/16.5 FR all out (timed) easy swim between efforts

    Warm Down
    3x100 FR SPL/24-26

    Comments
    I have been sleeping well that last several weeks, but not last night and this morning I was slow to wake up with some dizziness. By the time I arrived at the pool, my head had cleared and I was ready to make a good effort.

    In sets 1 & 2 I wanted to do some timed 50 FR swims to compare against my recent practice results. I was pleased to get timed under 28, but I feel lost under the water from the dive during the kicking transition to fast swimming. Even though I said almost the same thing four weeks ago, I have not been on the blocks that much!

    I received my new Water Gear size 7-9 long fins yesterday and tried them out in Set 3. The long fins are really great and feel awesome! Really looking forward to swimming extra fast with them in FR, BK, and Fly.
    Categories
    Swim Workouts
  17. Successful Birthday Swim! July 10

    by , July 10th, 2013 at 03:30 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK w/fins + cruise @ 1:00
    100 EZ kick

    8 x 25 burst, fast hands + cruise @ 1:00
    100 EZ kick

    6 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 free (10 highs), 2 breast (13 flats), 1 kick (11s)
    50 EZ

    5 x (4 x 50 w/fins + 50 EZ + 1:00 RI) @ 1:00
    -- descend 1-4 to 100 pace
    1-5 = free w/agility paddles (25)
    6-10 = dolphin kick on back (26)
    11-15 = back (26)
    16-20 = flutter kick w/board (28)
    21-25 = free w/agility paddles (25)

    100 EZ

    Total: 3650


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

    I managed a drama free swim! I went to Oak Marr today bc I've had such bad luck at SpringHill. There were campers toward the end, and I was fearful my workout would be abruptly halted. But I got a decent one in. No fun b-day plans for tonight. Our summer league team has it's divisional relay championships tonight. There are all seniors on Teen Fort's relay and she has kitted them all out in her old kneeskins in an attempt to make all stars.

    I am definitely going to be in town Aug 3-4. So I plan to sign up for this meet just for fun: https://www.clubassistant.com/club/m...1605&smid=4841. I don't feel like I'm really in shape to take another crack at the 50 fly WR iwth my half *ss 3x week swims. I will prolly sign up for the 3 events that I scratched at Zones. I had planned to only swim on Saturday, but Teen Fort informed me she is putting together a mixed medley relay for Sunday. I really hope she is only talking about the 200, not the 400. I am the flyer (George Mason team record holder Austin Witherow is our backstroker) and don't fancy a 100 meter fly right now!

    Updated July 10th, 2013 at 04:39 PM by The Fortress

    Categories
    Swim Workouts
  18. 07.10.13 - Wednesday workout

    by , July 10th, 2013 at 02:34 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Skipped yesterday. No good reason. I didn't sleep well and my alarm didn't go off but I could have made it about 20 min. late. Instead, I just went back to bed. Felt rested today. I wasn't particularly fast but I wasn't sore.

    SCY

    600 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed, Open turns @ 200s (2:27, 2:27, 2:28, 2:23)
    50 Easy
    Sam got in and warmed up during the 800. He cruised behind me for the first 2 200s. Then, on the last length of the third, he blew past me. I picked up the pace to try and follow. Didn't do a bad job but he still put distance on me.

    4 Rounds of (Stroke/kick = IM Order by round)
    * 250 Kick - 5:00
    * 6 x 50 - 1:00, odds stroke, evens pull, #5 Hard
    50 Easy

    3 Rounds of:
    * 100 Bk pull - 1:30
    * 50 Kick - 1:00
    --- out of time ---

    (4500 Total)
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/11/2013

    by , July 10th, 2013 at 12:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    2 X 400 6:30

    1 X 100 kick 2:15
    8 X 50 kick 1:15

    4 X 50 1:15
    1 X 100 3:00
    Three rounds. Choice.
    Swim the 50's @ 80%, the 100's @ 100%

    3 X 200 pull 3:00
    Descend 1-3

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  20. Week 41 - Wednesday

    by , July 10th, 2013 at 08:39 AM (After a long rest)
    I woke up about 15 minutes before the alarm was due to go off but felt pretty rested. Overall I felt pretty good today swimming long course. The plan is to swim through meets this summer and despite having zones next week we did a long hard practice.

    400 free with snorkel
    6x50 catchup on 50
    10x100 on 1.45 best average
    200 easy
    6x200 on 2.45 descend 1-3,4-6
    8x50 kick with fins on 45
    2x100 IM easy perfect stroke on 1.40

    Total 3700meters

    It was hard getting going on the best average 100s but managed to hold 1.07 average. Most were 1.07, but a couple towards the end were 1.06s. The 200s I went 2.21,2.18,2.17,2.21,2.17,2.15. I was very pleased with the 200s. My kicking is getting quicker and I held around 33 per 50(with fins).
    Categories
    Swim Workouts