1 X 250 4:00 3:45
3 X 100 1:40 1:30
4 X 50 1:00 :50
Two rounds, round 1 intervals left, 2 right.
8 X 75 kick 1:45
#5-8: last 50 fast
1 X 100 swim
1 X 200 IM 3:30
2 X 100 IM 1:45
4 X 50-1 of each- 1:00
5 X 200 pull 2:50
5 X 100 pull 1:20
WARM DOWN: 4 X 50 easy 1:00
Swam w/ Roger, Aundrey, Ray, Dave, Dave and Dave. Slipped back into my soccer playing habit yesterday. The weather was just too nice to pass it up. We went 3 v 3 for 90 minutes on a fairly small field. I should have know to slow it down a notch when I tried to save a ball going out of bounds and ended up on the ground rolling over the goal line. Later, I went after a ball that my opponent played too far away from him. Instead of kicking the ball, my foot rolled over the top of it and then next thing I know I'm on the ground looking up at the sky. Fortunately, nothing was broken and I was able to keep playing. But this morning I was feeling the full extent of the damage. I'm mostly just have a sore backside. Free felt fine. Fly felt fine. Backstroke, check. Breaststroke... ouch!
600 Warm up
3 x 500 Free - 4:30 (3:50, 3:45, 3:35, 3:40, 3:30)
5 x 200 IM - 3:00 (2:55, 2:50, 2:50, 2:47, 2:42)
5 x 100 Kick - 1:45 Convert Br->IM
10 x 50 - 1:00 SDK w/ fins down, moderate pace back (cramped on #3 but recovered for the rest)
4 x 200 - 1:30 Convert 50 Fly/150 Free -> 200 Fly
I was going to do this backstroke pull but Dave wanted to convert fly to free. Not sure why but that sounded like a good idea for a brief moment and I went with it. It wasn't such a good idea after 100 fly/100 free but I stuck with it an made the interval.
100 Cool down
This was my longest workout since I got back and I felt great today. Long and strong. Despite not being quick it felt good.
4x500 pull with paddles negative split on 6 min
2.55, 2.45 on first two, 2.50, 2.40 second two
100 stretch easy
10x50 kick on 55
Second main set
2x3x100 descend free
1.08,1.05,1.02, 1.08,, 1.05, 1.03
400 breathing, 3,5,7,9 by 25
4400 total yards in 1.15mins
Repeat 5 times 50m freestyle @8-10 strokes per breath 100m kick
Repeat 10 times 50m sprint freestyle @8-10 strokes per breath 50m easy pace
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 70, pool at 78, 100% water clarity.
Sunny skies with humidity at 55%
200 yards FR
2x500 FR on 1:00 rest
Steady smooth EVF with still head position
Each 500 as 4x25 breath control/100 pattern;odd 100s; 2-4-6-1 breatheven 100s; 3-5-7-1 breath
4(1x200 Scull, 100 BR Kick, :30 rest)
1x100 Dolphin Kick w/board1x50 SDK under water as(4x12.5 w/:10 rest)1x150 as 2(12.5 RA, 12.5 LA, 12.5 FLY strong, no breath)
500 FR quiet warm down with slow motion EVF.
Another magnificent SWF morning. FR stroke form, FLY, BR/Dolphin kicking, SDK and sculling.
Updated December 9th, 2012 at 11:22 AM by fdtotten
A couple hours at work this morning got me up at 5:00am, but at least I got something done and a few dollars in my pocket. I was very tired as I arrived at the pool though. Combo of last night's practice, plus work, plus a.m. swimming...I'm gonna sleep good soon.
1000 Choice (500 Free/500 Back)
10 x 125 SDK w/ fins @ 2:00 (75 Build, 50 Fast) - went 1:35-1:40s
Main Set: 10 Rounds of
100 Free @ 1:30 cruise (was 1:06-1:10s)2 x 25 Free @ :45 AFAP Sprint (~:14s)150 EZ
3 x 300 Free Pull EZ @ 5:00 (went 4:00-4:20)
4 x 100 Free @ 1:15 (held 1:09-1:10)
4 x 100 Free @ 1:10 (held 1:07s)
4 x 100 Free @ 1:05
made 1st - 1:03missed 2nd - 1:07 (took 3 seconds left @ 1:10)missed 3rd - 1:06 (just left a couple seconds later~ 1:15 on the 4th one. (1200/6000)
500 EZ EZ Stretch out cool down
for a measley total of 34,300 yards after 6 practices this week.
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 74, pool at 77, 100% water clarity.
Sunny skies with humidity at 49%
200 yds FR
1x1000 FR increasing effort 50% to 75% by 250 1-4
2(1x500 FR, 1x100 BR Kick) on :30 restnegative swim second 250 each 500
4(1x250 FR, 1x100 BR Kick) on :30 resteach 250 as: 100 smooth, 100 strong, 50 fast
8x100 on :15 rest
1-3-5-7 dolphin kick w/board2-4-6-8 sculling, 1 breath per length
200 FR warm down
A beautiful sunny SWF morning. Did FR endurance maintainence, BR & Dolphin kicking, and sculling.
Swam w/ Dave, Dave, Bob and a couple others at HSA. Had a surreal swim experience today. We were about 3500 yards into the workout doing 11 100s on 1:20. I had just started descending my pace for the last 5. Suddenly, a ring goes off like from a phone in an old black and white movie. It literally sounds like it is coming from the center of my head. I look around for a phone and then realize I'm still in a swimming pool. The ring stops so I assume that I just heard something the wrong way or maybe the current song being played on the sound system has a phone ring it in. I got a grip back on my sanity and kept pushing forward. A few seconds later, it rings again... and again. It is clearly a telephone and it is coming from inside my head. Now I'm starting to think I'm still asleep and dreaming that I'm at swim practice. But for a dream, things seemed awfully real. And usually when I dream about swimming the people swimming with me typically aren't my teammates. So, then I theorize that maybe I'm swimming too hard and I'm having some sort of hallucination. Suddenly, the rings just quit. After the interval, Dave said he heard the same thing. He had stopped temporarily because he though something was going wrong. We look up to see the coach ending a conversation on her cell phone. Apparently, another coach had called her a few minutes prior to make sure she opened the pool up for the masters. Her ring tone was set to and old phone sound and somehow the acoustics of the Nat were projecting the sound straight into our heads. Bizarre but at least I know I'm not going crazy.
900 Warm up (6 x 100 Swim/50 kick)
12 x 100 Pull - 1:15 (Made 1:08-1:10, 1:05 on last 2)
11 x 100 IM - 1:30 (1:22-1:25)
11 x 100 Free - 1:20
* 1-6 Hold pace (1:15s)
* 7-11 Descend (1:13, 1:12, 1:10, 1:10, 1:10)
Couldn't seem to descend past 1:10s.
4 x 200 Kick w/ fins - 3:00
8 x 25 IM Order - :30
400 IM Easy cool down
Tonight was a great night for a workout (meaning I felt great), and another plus was that there weren't a lot of folks at practice either, so we were really spread out compared to normal. Our 3 lanes had 3, 2, and 4 swimmers in them. I was in the lane with 2 swimmers, so I had it made!! No one over age 13 was there either, besides this 35guy having fun.
500 Free DPS
100 Fly Drill 1 right, 2 reg., 1 left
100 Back Drill 3-8-3
100 Breast Drill 1 pull, 2 kick (did w/ dolphin kick)
100 Free "Popov" drill
100 IM Sprint - again no breast kick for me
had enough time so I did another 200 Free waiting for the others
10 x 100 SDK w/ short fins @ 1:25 (went 1:20-1:23s)
Again, split for the taper kids going to Sr. State meet. For us non-taper folks:
6 x 300 Free @ 5:15 Desc. 1-3
target HR/10 sec. is #1 24, #2 27, #3 30 (which is 180 BPM)I managed to control myself and actually went easy on the first ones First Round of 3: 3:40/3:27/3:18Second Round of 3: 3:40/3:22/3:12200 EZ
Originally Posted by from FB:
I finished a set of descending 300s Free w/ a 3:12. Not bad for in practice, from a push, at the end of an 1800 yard set. For reference, my season best time in the 500 is a 5:18, so I'm doing good. Very confident this season on my distance freestyle...I just can't wait to prove it later!
500 Flutter Kick w/ board - not fast, but not "social kick" either. Tried to avoid cramping on my pushoffs...
16 x 50 IM Order @ 1:15 (4 each stroke)
1) Drill2) Build to fast3) Rev. Build from fast to relaxed/cruise4) FAST (went :29 Fly, :34 Back, N/A Breast, :26 Free)(800/5500)
300 Free Pull EZ
Great workout, and I can't wait till when I get a chance to show off my distance skillz...
After the warmup set i felt pretty good today. I guess that's what happens on a short yardage day.
6x50 finger drag drill
5x100 kick on 1.50
10x50 free on 40
2x3x100 on 2.00 increasing speed by 25, 85%,90%,95%,100%. With 100yd between sets easy. I held 1.01 each hundred and felt quite easy.
2x75 with flippers on 4.00 all out. I went 36,36
2x25 with flippers on 1.00. I went 10,10
SCY@FGCU Aquatic Center
Air temp of 76, pool at 80, 100% water clarity.
Sunny with humidity at 58%
1x500 BR K50/S50 w/snorkel
6x200 K on :30 rest #1,3,5 FLY; #2,4,6 BK
4x300 Pull on 1:00 rest w/paddles, buoy, tube
Gentle desc 1-4 as 50%-75% with EVF focus
4(4x100 on 2:00, 300 EZ BK/FR by 50)
Round 4 (with fins)
300 EZ FR/BK Swim
College team was using the LCM pool, so started in the diving well, which only had backstroke flags up on one side. Was able to move over for set 2.Warm up - A long warmup with kicking as the main effort would be on set 2; 4(4x100) on 2:00.Set 1 - Moderate feel good pulling.Set 2 - Goal was nothing slower than 1:06. I knew I could do this today, even with lingering soreness from drylands this week. The first 100 of each round was smooth firm effort, and I worked each one more from that point. While the times were encouraging I felt my turns were rushed and shallow. I would almost rather swim a bit slower and have more quality turns. By round three I did not have much left, so put the fins on, kicked a 200, and then did the last round. It was more fun to work hard going under a minute, thats for sure.
AM and PM SCY
600 swim (200 FR/200 IM k/dr/200 FR)
3x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
12x50 @ :55 pull w/ buoy
6 25 FL/25 FR
6 FR w/ strapless paddles
5x300 @ 4:00
#1 - broken at the 75s :05
#2 - broken at the 100s :10
#3-5 D1-3 (3:27, 3:19, 3:13)
8x50 @ 1:00 25 kick/25 drill I.M. order in pairs
6x50 @ :50 D1-3, 4-6
6x75 @ 1:00 odd: build even: DPS
3x100 @ 1:15 #1, 3 at 500 pace, #2 DPS
6x50 @ 1:00 odd: 200 pace, even: DPS
200 FR - 1:55.94
SCY@FGCU Aquatic Center
Air temp of 74, pool at 80, 100% water clarity.
Sunny with humidity at 62%
1x1200 FR/BK by 200
4x400 on 1:00 rest 100FLY/100BK
8x100 on :30 rest 50BK/50BR
3x200 on :30 rest 25BR/25FR
10x100 SDK w/Fins on 1:40, desc 1-5,6-10
do as by 25;
10 kicks under8 kicks under6 kicks under10 kicks under
Broken 1000 Pull w/bouy, tube, paddles as;
4x150 on 2:15, 4x100 on 1:30
150s did 1:46, 1:45, 1:43, 1:42100s did 1:08, 1:07, 1:07, 1:06
400 EZ FR/BK Swim
A bit sort from dryland work, but the warmup was good.Set 1 - IM transistions, did a 25 of each 100 fly drillSet 2 - Slowly making some progress on underwater SDK working towards 12 Kicks under water with fins.Set 3 - Pulling with EVF emphasis
AM only Crossfit
I only had time for a Crossfit workout with my wife this morning due to coaches' meetings all morning and a high school swim meet in the afternoon/evening.
100 meter sprint
10 med ball slams w/ 20 lb ball
30 mountain climbers
RESULTS: 7 rounds + 10 more burpees
and then for time:
500 meter row
RESULTS: 5:01 (would have been faster but I was dog tired from the previous workout)
1 X 400 6:00 6:00
3 X 100 1:40 1:30
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick + 100 swim
1 X 50 easy 1:00
1 X 50 build 1:10
1 x 100 fast 2:00
Four rounds, choice.
1 X 100 easy
1 X 100 kick 2:15
8 X 50 kick 1:05
1 X 100 swim
1 X 200 free 3:00
4 X 50- 1 of each stroke - 1:00
WARM DOWN: 4 X 50 easy 1:00
Not too sure this qualifies as a workout, but here goes:
Miguelito's mystery meet warm-up
- without a few block sprint 25's
(Solo/Rec/1400 yds/35 min)
Prepared for the meet - excited to race in a nice pool and see some folks I only run into a few times a year. So cool to be a part of the swimming community. I'm signed up for:
#06 Men 100 IM
#08 Men 200 Breast
#12 Men 200 Back
#18 Men 50 Fly
#20 Men 200 Free
#30 Men 400 Free
#34 Men 100 Free
#38 Men 50 Back
#44 Men 200 Fly
#48 Men 100 Back
Looks like I'll be done both days before 3pm, so that is very nice. Getting packed up today and ready to leave home tomorrow morning by 6:30 for the three hour drive to Boston. Weather is looking good for the weekend, so only one night in the big city.
For other folks swimming this weekend - go fast!
Swam w/ Dave, Dave, Dave, Roger, Ray and Danny. Pool theft has suddenly become a big issue. I'm not talking about people going through your bag to steal your wallet. I'm talking grand theft kickboard. Dave took some extra security measures today to help with the problem:
600 Warm up
6 x 200 IM - 3:20 (50 swim/150 kick)
Made these which is kind of a shock. My kick seems to be improving a lot.
Finished up our challenge set that we skipped for the last couple weeks:
6 x 50 - :50
4 x 50 free, :10s rest between each 50.
Made 2:02. I think I'm set for a personal best (2:04 was my previous best meet time) but 2:00 is going to be tough unless I find a little more speed in the next month or two.
1200 Relay - 12:00
Two teams of three. Each of us did 8 50s from a dive. I think we made 11:52.
8 Rounds of:
* 25 Kick, face in water, no breath down/25 easy kick back - 1:00
* 50 Easy pull - 1:00
This was new to me. I wasn't sure if I could make it but I was fine. Breaststroke kick was easiest. Fly kick hurt but flutter kick was the toughest.
200 IM Timed (2:36) Went to hard on the fly and had nothing left for the back half of the IM.
300 Cool down
distance free From what i remember.....
swam 3550 and for the life of me i can not remember the break down other than it had plenty of 100's and a few 200's because what would a swim be without 200's.
the first half of the swim was nice. shared a lane with a pretty good swimmer. What made him pretty good... his manners. then we got another person in so we had to circle swim. she was extremely ambitious and brought her own pace clock.
i know if you bring your own pace clock it is usually in the form of a wrist watch. but to bring your very own big one that you have to prop up on a set of kick boards just makes you extra special. soon after our new lane mate jumped in we dropped one of the first two. so back to straight out and back. then a guy in the most festive type of jammers decided to hop in.
he was also an ambitious type. and soon in the medium a neck and neck grudge match ensued between the pace clocker and festive jammers. they were barely able to out touch the wall (keep in mind we are supposed to be circular swimming). then they would leave starting a new lap right on each others' toes.
this become obnoxious and luckily i was done with my swim. i need to get fast again and get back into the fast lane.
Got in a little late again, but this should be the last time since my son's session of swim lessons ended tonight. Alas, he didn't advance on to the next group, but he is improving. I didn't think he'd go right from near nothing to big fish in 5 weeks, but you can dream right? Once he's in the pool, he has fun, but the hard part is getting him to get to the pool and get in. 6 year olds.
I got in a 200 Free out of the warmup period, then:
12 x 75 Kick w/ fins & board (no fins for me) @ 1:30 fast/ez/fast by 25s. (went 1:15s)
10 x 100 Free warmup stretchout pace @ 1:45 (held 1:11-1:14s)
Again, we split up into the Senior State taper lanes/non-taper lanes -->(my lane)
Pull Set - each one @ LIFO + :30
500 Free Pull @ 70% (went 6:05)
400 Free Pull @ 75% (went 4:45)
300 Free Pull @ 80% (went 3:23)
200 Free Pull @ 85% (went 2:12)
100 Free Pull @ 90% (went 1:02)
12 x 50 Kick w/ board @ 1:10 3 of each stroke. Did 3 Fly, 3 Back, 6 Free
3 Rounds of:
200 IM @ 3:30 (Desc. by Rounds) (went 2:45/2:40/2:37ish)2 x 50 Free AFAP @ 1:30 (went :29/:28s)(900/5200)
200 EZ and out
I did dolphin kick in place of the breaststroke kick tonight like usual, as my groin pull is still giving me a hard time. Flutter kick and dolphin kick don't bother me, but it really sucks when I forget like tonight and accidentally do a breaststroke kick during the pullout! OUCH!
I'm sure hoping things heal up, cause I'd like to be able to swim a 400 IM at some time, either the end of Dec. or mid-Jan. at a couple meets.
Anyone know how long something like this takes to heal? I don't think its a very bad injury, and I haven't gone to see a doctor to ask either, nor do I ask for directions when lost.
1200 with a few bursts and up tempo 25s
I feel better today. Still a bit queasy but able to eat at least. Have had a weird headache most of the day and a bit of a sore throat. I hope that's not some new thing. Poor Fort Son started getting sick in the middle of the night last night and Lil Fort seems under the weather.
Psych sheets for BU are up:
There are a lot of VERY fast ladies in the 50-54 age group at this meet, somewhat unusual: Andrea Block, KPN, Kim Crouch, Carolyn Voorhees, etc.
Here's the timeline:
My events are at:
100 IM, 10:45 am
50 free, 12:02
100 fly, 2:30
100 free (prolly a 50 split depending on how Sat goes), 11:45
50 back, 12:52
50 breast, 2:02
200 free (maybe 100 split), 3:05
50 free had been my focus event for the meet. I don't think I'll want to do an AFAP 100 free that close to my 50 back on Sunday anyway. I might want a redo from Sat. given that the 100 IM is first and will take the edge off my 50 free without more rest. On the whole, given this week, however, I'm not going to worry about my times overly much. I'm glad I at least have times in 5 SCM events and a very fast time in my baby the 50 back.