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Swim Workouts

  1. Tues, Nov. 13, 2012 7:05-9:00pm

    by , November 14th, 2012 at 12:59 AM (Fast Food Makes for Fast Swimming!)
    Warmup (got in a little late):

    300 (of a 600)
    (25 Fly Drill/25 SDK on back/25 V-sit scull/25 Free)

    16 x 25 SDK w/ fins underwater @ 1:00 (held :13s)
    (700/700)

    16 x 50 Free Pull @ 1:10 Desc. 1-4
    (800/1500)


    Main Set:

    8 Rounds of:
    • 1 x 200 IM (build each 50) @ 3:40
    • 2 x 50 Free FAST @ 1:10
    • These hurt, I was just sore all over, probably from last night's intense workout...my shoulder's screaming at me a little too.
    • I avg'd 2:35s on the IM, and came down to 2:30 on the final 2 rounds
    • The 50s were blah, about :30-:31s
    200 EZ
    (2600/4100)

    4 x 25 Choice ALL OUT @ 1:00
    Did Fly, Back, Free, Free

    300 EZ and out

    ----------------------------
    4500 Yards
  2. Workout 11/13/12:

    by , November 13th, 2012 at 09:39 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bK/200 IM Drill

    Repeat 3 times:
    - 1 x 200 FR on 3:30
    - 2 x 100 FR on 1:55 pull with buoy
    - 1 x 100 FR on :10 SR into
    - 1 x 50 FAST!
    - Masters Minute and repeat

    1 x 100 Kick on :20 SR
    2 x 50 Kick on :15 SR

    4 x 50 Active Recovery on 1:10
    (Masters/Rec/2650 yds/55 min)
    -------------------------------

    My very seldom opportunity to swim with the Masters team on Tuesday night happened today. I have been feeling the effects of this head cold since coming home from the meet on Sunday, and barely got through my long day yesterday (with the help of 12-hr Sudafed and lots of ginger ale). Swam the workout as written and enjoyed talking with GregJS, Steve, and Carol tonight.

    So normally today is my long day at work, but I was invited to the state house by the VT Dept of Health Commissioner due to the work of the RX abuse task force that I am working with. The very low cost model for removing expired/unused/unwanted drugs from our community's homes through a mailing label initiative or by way of permanent drop-off at the Sheriff's office (either in person or by a deputy coming to your house to pick it up) was highlighted as one of four core standards that the state is trying to implement. Throughout the state different agencies are doing things to reduce the "social access" to medicines as well as reducing environmental damage by improperly disposed drugs. Neat that our work over the last two years might be picked up on a statewide level. Anyways, needed to be up for 6am for the 2.5 hours drive to attend the 8 hour meeting, and I made it back in time to practice.

    Saw that jbs updated his splits from the meet Sunday, so I did the same here.

    Pregunta del noche: What is the capital of Vermont? (Yes, Vermont is one of the 50 states )

    Updated November 13th, 2012 at 10:30 PM by rxleakem

    Categories
    Swim Workouts
  3. Tuesday 11/13/12

    Tuesday 11/13

    PM only SCY

    500 swim 100 FR/100 BK
    500 pull w/ buoy + strapless paddles + snorkel
    5x100 @ 1:50 scull/k/dr/bld

    Kick:
    8x75 @ 1:20 25 under H2O/25 choice/25 FL on back
    8x25 @ :35 3 FAST/1 AE 4 w/ board FR, 4 no board BR

    Fins (still kick):
    8x100 @ 1:40 25 under H2O/50 choice/25 FAST swim no breath
    8x50 3 FAST/1 AE
    4 @ 1:00 kick
    4 @ :50 swim

    100 EZ

    4x(300 + 50) @ :10 rest
    300s were 1 pink/2 red/1 blue, take :10 to get HR, then 50 aerobic, then :10 more rest.

    100 EZ

    4x(150+50) @ :10 rest
    150s were D1-4, same formula as the 300s

    100 EZ

    Total: 6000
    Categories
    Swim Workouts
  4. Tuesday, Nov. 13

    by , November 13th, 2012 at 06:58 PM (The FAF AFAP Digest)
    Drylands, 45 min

    rehab ex, 15 min
    explosive leg press, 150 x 3 x 10
    back extensions w/plate, 25 x 2 x 15
    flutter kicks on bosu, 2 x 100
    yoga ball twist on cable machine, 30 x 1 x 15 each side
    captains chair leg raises, 3 x 20


    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    10 x 25burst + cruise @ 1:00
    100 EZ

    4 x 20 in & outs with race pace turn @ 1:00
    100 EZ

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    1 x 50 free w/fins @ 100 pace, 24 low
    150 EZ

    1 x broken 100 fly w/fins @ 100 pace
    -- break 15 @ 25
    -- went 49
    200 EZ

    2 x (25 AFAP free w/fins + 75 EZ)
    -- 10 highs

    10 x 25 shooter w/fins @ :40
    100 EZ

    Total: 2680


    ++++++++++++++++++++++++++++


    Didn't have time for too long a swim today as the high school teams are now kicking us out of the pool by 3:00. I will probably do a real recovery workout tomorrow and then just cruise with a few bursts until the meet on Sunday.

    I guess that may be my last dryland until NE Champs. Maybe a wee bit of core work next week. I am not really looking forward to a long taper. Not that I ever am.

    I see with my 6 long course TTs this summer, I finally made it to 100 TTs. One season I would still really like to do all the 50s and 100s for 9 events. Maybe this SCM season.
  5. Tue Nov 13th, 2012

    by , November 13th, 2012 at 04:32 PM (Ande's Swimming Blog)
    Tue Nov 13th, 2012

    18 days till SCM meet


    Whitney coached
    SCY UT Swim Center Diving well
    6:30 - 8:00 dove in 6:33ish
    Swam with Mike, Jim & Paul
    Beside Chris, ned,

    Warm up
    did around 800

    Main Set

    assigned 4 rounds of
    4 x 25 on 25
    3 x 50 on 50
    2 x 75 on 1:15
    1:00 rest
    100 fast
    1:00 rest
    500 desc
    did:
    all rounds but cut a few yards
    like 400's instead of 500's

    at the end of practice with 20 min left
    several rounds of
    2 x 25 easy swim
    25 easy kick
    25 fast flutter kick
    held 14's & 15's



    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/14/20122

    by , November 13th, 2012 at 03:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    2 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 X 50 easy
    4 X 50 fast
    1 X 50 easy
    Choice. All 50's on 1:15

    2 X 100 kick 2:15
    2 X 50 kick 1:00
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 200 3:00
    8 X 100 1:30
    Pull or swim.
    100's: descend 1-4/5-8

    WARM DOWN: 4 X 50 easy 1:00

    4800Y
    Categories
    Swim Workouts
  7. 11.13.12 - Tuesday workout

    by , November 13th, 2012 at 09:33 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith and Ray. Woke up this morning with severe arthritis pain in my back. It was probably from refereeing this weekend but I didn't feel it yesterday. I took some ibuprofen and headed to the pool hoping the situation would improve. At first, flip turns hurt but after about 1000 yards, I was pain free. Big reminder of why I swim. Hurts a little now but it is far more manageable.

    SCY

    750 Warm up

    8 x 125 Sliding IM - 2:00
    100 Easy
    8 x 100 - 1:45 (1-6 Stroke; 7, 8 Kick)
    100 Easy
    8 x 75 - 1:15 (2 Kick/2 Pull)
    100 Easy
    8 x 50 - :50 IM Order
    100 Easy
    8 x 25 kick w/ fins - :30 (Odds SDK, Evens easy)
    100 Easy

    200 Timed IM - 2:35 (Dave busted me for touching at the top of the gutter instead of on the wall)

    4 x 100 IM - 1:50 (1st half of each length hard, 2nd half easy)
    75 Easy
    100 Timed IM from blocks (1:12)

    225 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  8. Monday, Nov. 12, 2012 7:00-9:00pm

    by , November 13th, 2012 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    400 (25 Front Scull, 25 V-sit scull, 25 SDK on back, 25 Free)
    8 x 50 Kick w/ board @ 1:10 (Desc. 1-4, 5-8) went :45 down to :38s
    (800/800)

    5 x 200 Free Pull @ 3:30 breathe every 3 (or 2), Desc. to full sprinty-like for final 100
    (went 2:10-2:11s, 2:08 on #5)
    (1000/1800)

    10 x 100 Kick w/ fins (SDK on back) @ 1:30 (went 1:15-1:20s)
    (1000/2800)

    Main Set:
    10 x 100 FAST @ 2:30 Non-Free (pick 2 strokes for 2 rounds of 5)
    • 1st Round of 5 - did Fly (1:07, 1:05, 1:06, 1:05, 1:07)
    • these hurt, but felt good at the same time) <--I'm weird like that.
    • 2nd Round of 5 - did Breast (1:16-1:19s)
    • these sucked, but not as much as backstroke would've hurt, that's why I did breast
    100 EZ swim
    (1100/3900)

    Main Set Continued:
    10 x 100 FAST Free @ 2:15
    • OMG!!
    • !!
    • OUCH!! <-- me
    • ranged from 1:03-1:05 on #1-9
    • #10 as I was ready to leave, I told the 14 year old behind me to "try and catch me"...bad move on my part (I had intentions of going fast)
    • He was on top of me at the 75 turn and scared the crap out of me...I did beat him to the wall, but his :05 second interval sendoff behind me absolutely crushed me. I did go a 1:02, so Henry was around :57.
    • I asked him if my "try and catch me" is what spurred him on. He said "Yup!" Normally he doesn't swim like that.
    (1000/4900)

    600 Swim EZ

    ------------------------
    5500 Yards
  9. Monday 11/12/11

    Monday 11/12

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    7x100 @ 1:40 50 kick/25 drill/25 build

    5x50 @ :50
    4x50 @ :45
    3x50 @ :40
    2x50 @ :35
    1x50 @ :30

    1:00 rest

    1x50 @ :50
    2x50 @ :45
    3x50 @ :40
    4x50 @ :35
    5x50 @ :30/ :50 alternating

    100 EZ

    Total: 3300
    Categories
    Swim Workouts
  10. Monday, Nov. 12

    by , November 12th, 2012 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main sets:

    10 x 25 burst + cruise, kick @ 1:00
    100 EZ

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

    2 x (25 AFAP free from a dive + 25 EZ)
    -- 12s
    50 EZ

    4 x 25 in & outs with race pace turn @ 1:00
    100 EZ

    2 x (8 x 25 @ 100 pace @ :45)
    R1 = fly
    R2 = 2 x 100 IM order
    100 EZ after each round

    8 x 25 w/parachute & fins @ 1:00
    4 breast, 4 back
    50 EZ

    Total: 3000


    +++++++++++++++++++++++++++

    I took Saturday off as usual. Sunday I was supposed to hit the gym. But I decided to go to the new Bond movie instead. Still did 45 minutes of stretching and RC exercises. I kinda thought I would feel great in the water after taking 2 days off. But my legs felt pretty leaden.

    Signed up for the SCM meet on Sunday (100 fly/100 breast/100 free). The next few weekends are going to be really busy ... All star soccer tournament for Lil Fort and my meet this weekend, then Thanksgiving with Fort Son home from Dartmouth for 6 weeks, then XC Nationals with Lil Fort in South Carolina and then NE Champs in Boston. I also made an appt for PRP on the elbow right after I return from Boston.

    And I am apparently not in the cool crowd because I haven't made my reservation for Indy yet! Is the meet hotel the Marriot again?
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -11/13/20122

    by , November 12th, 2012 at 01:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 4:30
    2 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    1 X 200 50 stroke/50 free 3:30
    6 X 25 stroke-fast- :40 #6 on 1:40
    Two rounds

    1 X 300 4:30 4:00
    1 X 200 3:00 2:40
    1 X 100 1:30 -
    Two rounds free pull.
    Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  12. Mon Nov 12th, 2012

    by , November 12th, 2012 at 10:34 AM (Ande's Swimming Blog)
    Mon Nov 12th, 2012

    19 days till SCM meet


    Swam: Tue Nov 6th &
    Sun Nov 11 didn't blog
    Lifted: yesterday
    Wed - Sat: Didn't swimor lift was in NYC, hoped to swim on Wed but at midnight we found out our flight was cancelled and changed our flight to NYC from 9:55 am to 5:45 am and wasn't able to make practice. We needed to arrive before the North Easter hit, we made it and saw snow, walked a lot, ate too much and gained weight. We saw the opening show of the Rockettes at Radio City and "the Performers" on Friday night, very funny, raunchy

    Plan to lift tue

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in 5:10
    Swam with Mike, Dick & Jeff
    Beside Todd & Tyler,
    Gull Sharon, Sloan,

    Warm up
    did around 300

    Main Set

    4 x 150 on 1:45
    made em

    100 easy

    4 x 100 on 1:10

    100 easy

    4 x 50 on :35

    100 easy

    assigned 800
    did 8 x (25 easy, 50 rest, 25 fast)

    assigned: 4 x 150
    did: 150 then switched to 50, 50 skip, 50 easy

    100 easy

    4 x 100 on 1:10

    100 easy

    4 x 50 on 35

    100 easy

    assigned 800
    did 8 x (25 easy, 50 skip, 25 fast)
    did some swim, some kick: SDK & flutter kick with a board.

    weighed 218 after practice

    400 k fly arms at side on belly

    assigned 8 x 200
    2 on 2:30
    2 on 2:25
    2 on 2:20
    2 on 2:15
    did skipped 50's here and there



    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  13. 11/12/12 - Monday workout

    by , November 12th, 2012 at 09:09 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Tough weekend. My team played great despite some bad coaching decisions. I let a team we were beating 2-0 get back into the game with some poorly placed players at the wrong time. We still got a 3-3 draw but after losing the first game, it wasn't enough to move on. My refereeing was probably worse than my coaching. I've done plenty of U16 games but they had me centering two U19 boys games. Speed was different and I was frequently overwhelmed with keeping up. I finished w/ a U19 girls game that wasn't too bad but I was so tired by then I'm not all that sure. Sunday, I had to assistant referee a couple girls games. I did a lot better at A/R but the constant stop/go sprinting was killing my knees. Got up this morning, took a couple ibuprofen and headed to the pool expecting a rough morning. Turned out to be not so bad.

    SCY

    650 Warm up

    Power Hour Set: 4000 yds on 1:30 pace - no breaks
    400 IM - 6:00 (Made 5:38)
    400 Free - 6:00 (Made 4:59)
    300 IM - 4:30 (Made 4:15)
    300 Free - 4:30 (Made 3:42)
    200 IM - 3:00 (Made 2:48)
    200 Free - 3:00 (Made 2:25)
    100 IM - 1:30 (Made 1:22)
    100 Free - 1:30 (Made 1:15)
    100 Pull - 1:30 (Made 1:09)
    100 IM - 1:30 (Made ??)
    200 Pull - 3:00 (Made 2:20)
    200 IM - 3:00 (Made 2:50)
    300 Pull - 4:30 (Made 3:28)
    300 IM - 4:30 (Made 4:15)
    400 Pull - 6:00 (Made 4:50)
    400 IM - 6:00 (Made 5:42)
    50 Easy
    Tried to push hard on the IMs and do relaxed but fast free/pull. Fly felt great today. Backstroke was slow.

    12 x 50 - 1:00
    * 1-8 No fins
    * 9-12 SDK down/easy back w/ fins
    Was only making 20 yards or so doing sdk on my back. Made the full 25 yards on my belly.

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  14. Sat. Nov. 10, 2012 Sandpoint, ID SCM Meet Results

    by , November 10th, 2012 at 11:57 PM (Fast Food Makes for Fast Swimming!)
    Today was a long loooonnnnng LOOOOOONNNNNNNGGGGGG day.
    I woke up at 3:50am, drove across town to pick up my teammate, then get gas, and on the road across the LMSC on one of the longest distances between any two of our "teams" cities. It's a 4 hour 15 minute drive from Wenatchee, WA to Sandpoint, ID.
    I ended up picking up That Guy in Coeur d'Alene, ID on the way...he was on the side of the road hitchhiking or something. ???


    The pool isn't the greatest pool out there, but it still about having fun and racing, and that's why we attend these masters meets. It's basically a non-glorified wave pool, with virtually no gutters (literally), and lanelines that plunge underwater outside the backstroke flags due to the anchor points that or 12 inches or more underwater on the walls. It's not exactly pleasant to swim in, but at least it's still water and 25 Meters long. Oh yeah, the starting blocks are AMAZING! T.G. got a picture of them I think.


    800 Free (did 25 Free/25 Fly) 10:21.62
    I don't know what I was thinking. I didn't believe I'd truly beat my earlier season best time, and T.G. kinda played around with my 1st counter board with a "43", so I decided at that point to switch to Free/Fly by 25s. It wasn't too bad, but not great either. Hindsight I should've just done freestyle.

    200 Back - 2:31.xx or DQ, whatever you like
    http://www.usms.org/rules/part1.pdf
    101.1.2 Backstroke Start
    Part B:

    [SIZE=1]
    The swimmers shall line up in the water facing the starting

    end with both hands placed on the gutter or on the starting grips.
    Standing in or on the gutter, placing the toes above the lip of the gutter
    or bending the toes over the lip of the gutter before or after the start is
    prohibited.
    I did a start with one hand on the block and one hand behind me since the walls were super slippery and didn't want to have a start. So at the starting signal I then dropped underwater and SDK'd to begin my race...like in this previous video:
    [nomedia="http://www.youtube.com/watch?v=PhAJkagwn0M"]2-19-12 - Kirkland, WA - 200 Back - YouTube[/nomedia]
    Apparently this is illegal, yet I've done this multiple times in both USMS and USA-S meets and never been DQ'd or told about it's illegality.

    It cost my a 3 second time drop and approx. a 3 place move up in the top ten rankings, and an LMSC record, but oh well.

    200 Breast - 2:49.34
    This was a decent swim. I was still pissed off about my backstroke race, and I wanted to beat the older breaststroker in the race (who is much better than me). I swam the race smart, and hung right off his hip or legs throughout the first 150, then began my attack. It was either now or never, and my only shot at possibly catching him. I didn't really gain much ground toward the 175 turn, but from my blastoff pushoff and pulldown, I caught and overtook my rival. Now knowing I was ahead or tied, I pushed ahead with all I had and my turnover was great too, driving forward and no pain at all. I ended up beating him by a second as well.
    Received many congratulations later about the race (many from the other guy's teammates )

    200 Fly - 2:23.75
    This was a really special event. We had arranged for as many people as possible in the LMSC to swim the 200 Fly in honor of Peony Munger who passed away this past August from her battle with pancreatic cancer. She was known for her miles and miles of butterfly, as well as swimming the most challenging races at the meets. She would've turned 78 years old tomorrow, Nov. 11th. This was for you Peony.
    We had about 25% of those signed up for the meet swimming in the 200 Fly event today, many of whom this was their first every 200 Fly in their life. It was really neat to see 3 full heats of the 200 Fly today, and everyone in the pool area cheering on everyone to succeed in this swim today.

    2nd best part of the swim...finding out that That Guy was eating my wake in the 2nd 100 of the 200 Fly.

    100 IM - 1:08.xx
    This was just a couple heats after the 200 Fly swim, I was tired, but still pushed it. Not a bad swim.


    Survived the long drive home as well, arriving about 8:00pm at my house. 16 hours from the time I left, drove, swam, drove, ate lots of McD's, drove more, drank lots of soda and hot cocoa, drove more, and got home safely.
  15. 11.10.12 - Saturday workout

    by , November 10th, 2012 at 01:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary, Carmen, Bob and Bob at the Huntsville Nat. Felt pretty good this morning. After practice, I headed out to Coach a U16 Soccer match (we lost) and then Referee a U19 game. Have one more game to coach today and 2 more to referee. If my team doesn't win this afternoon, I'm going to look seriously into the Nashville SCM meet. If they get on a winning streak, I'll be tied up with coaching at State next weekend.

    SCY

    200 Free
    200 Drill
    200 Free

    100 Free - 1:30
    200 IM - 3:00
    300 Free - 4:30
    400 IM - 6:00
    5 x 100 Free - 1:30 Negative split (I descended as well - 1:12, 1:10, 1:10, 1:08, 1:05)

    4 x 100 Kick w/ fins
    3 x 100 Pull (1:08, 1:05, 1:00)
    2 x 100 Kick w/ fins
    1 x 100 Pull (1:02)

    3 x 100 - 1:45 (Smooth - Breathe Right, Left, every 3)

    3 Rounds of: (stroke = fly/back/br by round)
    * 25 Stroke - :30
    * 50 Free - :50
    * 50 Stroke - :55 (?)
    * 100 Free - 1:30
    * 75 Stroke/Drill/Stroke - 1:20 (?)
    * 200 Free - 3:00 (made 2:17-2:24)

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  16. Friday 11/9/12

    Friday 11/9

    AM only SCY

    500 warm-up I.M.
    500 pull w/ buoy + strapless paddles + snorkel

    9x50 @ :55 25 scull/25 drill

    7x200 as follows:

    #1 - 200 @ 2:40
    #2 - 175 @ 2:20 + 25 FL @ :25
    #3 - 150 @ 2:00 + 2x25 FL @ :25
    ...
    #7 - 25 @ :20 + 7x25 FL @ :25

    175 EZ

    50 FL fast (26.0)

    75 EZ

    Total: 3150
    Categories
    Swim Workouts
  17. Friday, Nov. 9

    by , November 9th, 2012 at 03:55 PM (The FAF AFAP Digest)
    Swim/SCY with Speedo:

    Warm up:

    15 min social hottub chat
    600 various
    8 x 25 shooters @ :40
    2 x 50 fly drill

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    125 EZ social kick

    1 x 50 AFAP from a push
    -- Pete, back, 27 flat
    -- me, breast w/fins, 27 mid
    200 social kick

    1 x 100 AFAP fly w/fins
    -- Pete: sat and watched, solidifying his spot as a wimpier sprinter than moi
    -- me, 53 mid, fast for me!, quads were burning after
    150 social kick
    225 EZ solo
    -- Pete left

    6 x (25 AFAP + 75 EZ) w/fins @ 3:00
    -- 3 free, 10 highs
    -- 3 breast, 14s

    8 x 25 backstroke w/parachute @ 1:00
    4 x 25 breast w/parachute @ 1:00

    200 EZ

    Total: 3050


    +++++++++++++++++++++++++++

    With today's workout, I've logged 7 swims in 8 days, making up for the sickness absence. I was pretty pleased with the times today given that I've been working pretty hard all week and did a solid speed/power workout yesterday. I slept great all week, which helps. I'm taking the weekend off from swimming!

    Jim and I have a gridge on this year in the SCY 100 fly, so I will be doing more 100 flys for time. Anyone else up for gridges? I know James always is.

    I went to sign up for the Nov. 18 sprint/relay meet, but online sign up is down. I'm going to enter 100 fly/100 breast/100 free (50 split). I'm entering the last event in case we can't get any relays together.

    For NE Champs, with 3 of the 100s out of the way, I'm going to focus on 50s and enter:
    Sat: 100 IM, 50 free, 200 back (50 split), 50 fly
    Sun: 100 free (cruisey), 50 back, 50 breast, 200 free (50 split)
    I will likely scratch one event each day. I haven't swum the 100 free since April 2009, so I'd like to pop one in. I don't like it much because it's difficult to sustain my straight arm super fast turnover for a 100.

    I think I'll also swim in the MD swim series meet in Annapolis on Jan. 20 and swim a couple off events. The pool is supposed to be fairly decent.
    Categories
    Swim Workouts
  18. Friday, November 9, 2012

    by , November 9th, 2012 at 03:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 60, pool at 79, 100% water clarity.
    Sunny skies with humidity at 50%

    Focus - Freestyle, Pace

    Warm up:
    200 EZ Free

    *Set 1*
    1x1200 FR, build as 3x400
    10x50 frK on 1:00

    *Set 2*
    12 (100 as 50 FR strong, 50 Bk smooth) on 2:00
    • 50s FR did 30-29


    *Set 3*
    1x1200 FR Pull w/paddles, bouy, tube
    Build as 3x400

    *Set 4*
    1x1600 IM, 400 each stroke
    do as 50K/fins, 25S/fins

    Warm down: 200 EZ DPS FR

    Comments:

    • Warmup - I came into the workout with tired legs and arms, but I am making progress with the dryland program and my second week of doing higher intensity swimming with intervals.
    • Set 1 - The 50 frK were :47-46, because I took extra :30 after #4&7.
    • Set 2 - Wanted to continue doing 30/29 50 pace with controlled stroke.
    • Set 3 - Started out slow, being tired from the 50s, and built to better pace to do about 4:40 last 400.
    • Set 4 - Coach said backstroke looked good today, I was trying to stay away from the lane lines as the sun was really bright.
    • Warmdown - A good effort, I was glad to be done.

    Updated November 20th, 2012 at 08:50 PM by fdtotten

    Categories
    Swim Workouts
  19. Workout 11/09/12:

    by , November 9th, 2012 at 01:48 PM (Maple Syrup with a Side of Chlorine)
    (Swam Wed before work - 1400 IG in 25 min)

    Today:
    w/u: 200 Fr/200 Bk/200 IM

    4 x 200 on 2:50
    - first 50 = IMO hard,
    - last 150 = DPS Fr

    4 x 100 on 1:30
    - first 75 = DPS Fr
    - last 25 = RIMO fast

    6 x 50
    - odd = kick with board on :60
    - even = burst and cruise on :50

    2 x 50 Fr on 1:00 loosen and out
    (Solo/Rec/2200 yds/35 min)
    --------------------------------

    Wednesday was kinda a bust as far as swimming goes. Missed the Tri-train and basically got through some easy swimming, working the walls. The last three days at work have been brutal, so with stress up and sleep down, I have developed a little head cold. Starting using the NediPot again and taking some OTC stuff to function, but more or less trying to sleep more and rest (although I plan to catch some local music in town tonight).

    Today I felt ok in the water. Planned to get some more stroke swimming in before the weekend and I accomplished that. After coaching the masters group tomorrow, I plan to head to Portland, ME, for the SCM meet Sunday. I'll stay the night with my kayaker and family - always a fun getaway. Signed up for the 400 IM, 200 Fly, 50 breast, 1500 FR (with 800 split request), so a full day. Can't remember if anyone counts for the 1500 - if not, I'll wing it. It'll be my first mile swim in the pool, so we'll see how it goes
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM workout 11/12/12

    by , November 9th, 2012 at 11:37 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1X 300. 4:30 4:30
    4X 75 1:15 1:10
    3X 50 1:10 :50
    two rounds, round 1 intervals left

    1 X 200 kick 4:30
    8 X 50 kick 1:10
    1 X 100 swim

    2 X 100 IM 1:45
    4 X 50-1 of each- 1:00
    three rounds

    5 X 200 pull 3:00
    Negative split and descend

    WARM DOWN: 4 X 50 easy 1:00

    4600y
    Categories
    Swim Workouts