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Swim Workouts

  1. Week 34 - Wednesday

    by , May 22nd, 2013 at 08:37 AM (After a long rest)
    I arrived back from Houston last night pretty late. My original flight was scheduled to get back to Dallas at 7pm but because of the storms did not land until 10.30. By the time I dropped the guys I was traveling with back at the office it was midnight by the time I went to bed. The alarm went off pretty hard this morning at 4.30am and it was tough getting out of bed.mi made it to the pool early which was weird, and actually had a pretty good practice all things considered. I think I am still feeling some of the positive affects of my taper, because my stroke feels strong in the pool.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 45
    10x50 kick 12.5, swim 12.5 by 25 on 50
    4x200 on 3 mins getting heart rate up alternating IM and fre

    Main set
    4x(2x50 on 35 with fins, 50 back on 35 with fins, 100 kick on 1.30 with fins)
    12x100 free on 1.20 holding under 1.05

    Warm down
    200 easy

    The 200s in the transition set were pretty good, holding 2.20s on IM and 2.07s on the free. The 50s with fins I always find harder than it should be, but felt good today holding 25-26s on the free, 30 on the back and 1min on the kick. The pace 100s felt easy and I held 1.02-1.04s. Overall a good workout and no I'll affects from my lack of sleep last night.

    Updated May 22nd, 2013 at 08:44 AM by StewartACarroll

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    Swim Workouts
  2. The evil day today ... yes breaststroke

    by , May 22nd, 2013 at 07:49 AM (Mixing it up this year)
    This was a recovery/breaststroke day. Recovery for my shoulders and elbows, but major leg work. I'll be walking funny today.

    500 free
    500 free kick w/zoomers

    20x50@:10RI Breast drills and skills
    #1-4 pull w/paddles & zoomers
    #5-8 scull drill w/snorkle
    #9-12 Pull w/zoomers get the dolphin motion
    #13-16 accordian drill w/snorkle
    #17-20 swim

    400 breast kick
    200 free EZ

    Total 2600 meters
    Categories
    Swim Workouts
  3. Tuesday 5/21/13

    Tuesday 5/21

    PM only SCY

    300 swim
    300 pull w/ buoy only
    200 swim
    200 kick w/ board
    100 swim
    100 I.M.

    2x
    4x25 @ :10 rest FL drill
    4x25 @ :30 FL swim
    200 @ :10 rest 50 FL drill/150 FR
    4x25 @ :10 rest BK drill
    4x25 @ :30 BK swim
    200 @ :10 rest 50 FL drill/50 BK drill/100 FR
    4x25 @ :10 rest BR drill
    4x25 @ :30 BR
    200 @ :10 rest I.M. FL/BK/BR drill/50 FR

    100 EZ

    The following test set done as "best average" straight through with no extra rest:
    6x25 @ :30 FL (held 13.1-13.8)
    4x50 @ :50 BK (37.0, 37.0, 36.8, 36.6)
    4x50 @ :50 BR (35.9, 35.7, 36.0, 35.4)
    5x100 @ 1:10 FR (1:04, 1:05, 1:05, 1:05, 1:03)

    150 EZ

    Total: 4900
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    Swim Workouts
  4. Workout 05/21/13: evening

    by , May 21st, 2013 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/100 drill

    8 x 50 Quarters Stong on :55
    - 1-4 Fr, go on next top
    - 5-8 = IM order

    Go FOUR times through:
    -250 FR on 3:30 (technique work - EVF)
    - 150 Pull with buoy on 2:00 (fast, focus on finish of stroke)
    - 50 kick (recovery)
    - go on next top

    4 x 75 on 1:20
    - 25 stroke, 25 build FR, 25 ez free
    - last once done as loosen and out
    (Masters/Rec/3000 yds/60 min)
    --------------------------------

    I have had a productive first two days of vacation.* One raised-bed garden in (need to buy some more materials for the second one), fire pit with two benches done, and lawned mowed.* I only need to complete some minor landscaping around the house (pea gravel, mulch, etc).* The rain has held off for the most part, although it has been very humid, so I should have all of my projects completed tomorrow, then I will finish by hanging up the hamock and taking a nap!

    Good swim tonight. I altered the distances a tad but kept the same interval as the group, which was busy for us (Carol, GregJS, Kevin, and Tim were there).* I had everyone try their hand at the Agility Paddles to see how they felt - they ara a great aid in reinforcing the EVF concept and helping to feel swimming without the "S."* Thunderstorms now, so I'll retire without a hot tub session, although I will still have some ice cream!

    Oh, and I received an email that I will be able to register for Peaks to Portland in Maine this year.* It will be my fourth, and I have a feeling that they reduced the entries from last year as it filled up two months earlier.* It is a nice long weekend for me to visit my kayaker and his family up there, and also to swim with my buddies JBS and slknight (although I am not sure if they are doing it this year).

    Updated May 21st, 2013 at 10:29 PM by rxleakem

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    Swim Workouts
  5. Tuesday, May 21, 2013

    by , May 21st, 2013 at 10:16 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 78
    Sunny, humidity at 78%

    Warm Up
    Dryland bands
    200 FR
    200 BK
    200 FR as CU
    400 FR w/fins, snorkel

    *Set 1*
    12x50 FR on 1:00 w/agility paddles-tube-buoy
    *39-37
    ---200 BK Swim

    *Set 2*
    3(4x100 on 2:15, 1:00 min rest) under 800 M target pace 1:20/100
    *1:18, 1:19, 1:18, 1:17
    *1:19, 1:18, 1:17, 1:17
    *1:16, 1:17, 1:17, 1:16

    Warm Down
    5x200 FR smooth on :30 rest w/fins-snorkel-agility paddles

    Comments
    Warm up swimming feels smooth with good stroke form. The first 50 of the 100s is steady and efficient, but the second 50 is awkward, laborious, and tiring. I needed all the rest just to be ready for the next one. HR would drop to 110-100 within 15 seconds, it was my legs and arms that needed time to recover.
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    Swim Workouts
  6. Speedo Sighting, Tuesday, May 21

    by , May 21st, 2013 at 03:09 PM (The FAF AFAP Digest)
    I met up with Speedo at Oak Marr today for a swim. He arrived sporting a dinged up shoulder from failure to yield to a tree in his last bike race. Ouch. He is gearing up for mountain bike nationals in July. But he promises he misses swimming!

    Swim/SCY @ OakMarr:

    10 min hottub
    600 various
    200 scull w/agility paddles
    8 x 25 shooters w/fins @ :40

    Main Sets:

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

    -- After a couple bursts himself, Speedo went a 24 in a 50 free from a push. Fast for being so rusty. Good thing he didn't go 23 or certain people (e.g., Water Rat) would be gnashing their teeth.

    8 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- odds = free, 10s
    -- evens = back shooter, 9s
    50 EZ

    8 x 50 w/agility paddles @ 1:00
    odds = DPS free
    evens = DPS back
    100 EZ

    Total: 2700


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

    I am still tired from "too much too soon." Thanks, long course, just another reason to hate you. So I dialed it back and worked on "platinum" speed today. I had my parachute out, but resisted the urge to use it. Perhaps tomorrow. I'm going to bag most drylands until after Zones. I think it's too much to add back in both drylands and long course.
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    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/22/2013

    by , May 21st, 2013 at 11:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30
    4 X 50 faster 1:00

    8 X 50 kick 1:10
    1 x 100 easy swim

    6 X 100 2:15
    #1-5: swim @ 85/90% choice
    #6: easy

    10 X 25
    odd: build to race finish
    even: blocks, sprint 20 yards

    LCM
    4 X 200 free 3:30
    Fins optional

    WARM DOWN: 4 X 50 easy

    3550 Y/M
    Categories
    Swim Workouts
  8. 05.21.13 - Tuesday workout

    by , May 21st, 2013 at 11:09 AM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and my son, Carlile. Roger had told me yesterday that the summer swim team was looking for 15-18 year old boys. After talking w/ the coach, it seems that they are mostly interested in 15-18 year old boys that swim fast. My son took an interest in the challenge. They can't really teach him the strokes he doesn't know (butterfly and backstroke) and don't have room to accommodate him while he gets up to speed. So, for now he is going to swim with the old guys. The big test is whether or not he will wake up early in the morning. He was ready to go today. I think he did really well for his first time back in the pool in a couple years. Hopefully he will keep improving over the week and will be able to move on w/ the team soon.

    SCY

    600 Warm up

    3 Rounds of:
    * 25 Fly - :40, no breath
    * 25 Fly - :40, 1 breath
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40 Up/Down Kick (:20) - add kick if more than :20s rest
    1:00 Break
    Timed 200 IM Kick (3:30)
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Fly - :40
    * 100 Free - 1:20
    * 200 IM - 3:20 Up/Down Kick (:20)
    1:00 Break
    timed 200 IM Kick (3:23)
    100 Easy

    4 Rounds of:
    * 2 x 25 - :30 Hard, IM Order by round
    * 100 Pull - 1:30
    50 Easy

    4 x 25 No breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    10 x 50 Kick w/ Fins - 1:00, Odds underwater sdk

    50 Cool down

    (5150 Total)
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    Swim Workouts
  9. Strong backstroke today

    by , May 21st, 2013 at 07:47 AM (Mixing it up this year)
    Just felt so good on my main set today. Could really feel the water and had alot more strength than I expected especially as I got further into the set.

    As I get older I find myself needing longer warmups and warm downs. Wish I were still young.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50free/50back w/paddles went 1:52, 1:48, 1:46, 1:46, 1:45, 1:45, 1:43, 1:42, 1:43, 1:42

    500 free ez w/snorkle
    400 free kick w/zoomers
    100 free w/zoomers

    Total 3000 meters
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    Swim Workouts
  10. Monday 5/20/13

    Monday 5/20

    AM only SCY

    500 swim
    400 pull w/ buoy only

    20x25 @ :35 under H2O kick w/ fins
    3 EZ/1 FAST
    2 EZ/ 2 FAST
    1 EZ 3 FAST
    4 EZ
    4 FAST

    4x200 @ 2:40 D1-4 (2:14, 2:11, 2:07, 2:04)
    4x100 @ 1:20 D1-4 (1:08, 1:05, 1:03, 1:00)
    4x50 @ :40 D1-4 (:32, :31, :29, :28)

    200 EZ

    Total: 3000
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    Swim Workouts
  11. Monday, May 20

    by , May 20th, 2013 at 04:42 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 scull w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 540 caterpillar fly drill @ 1:10
    8 x 50
    odds = DPS free
    evens = kick
    100 EZ

    Total: 1800


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

    I woke up after finally getting a good night's sleep ... and was exhausted. Dunno, I guess the combo of re-starting weights and long course simultaneously does not agree with my body. Or maybe I shouldn't have done 4 long course workouts in a row. So I just did an EZ swim today. I can't get to Mason tomorrow bc of an eye appt, so I guess it will be SCY again. I hope I wake up with more energy.
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    Swim Workouts
  12. Monday, May 20, 2013

    by , May 20th, 2013 at 03:49 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 77
    Sunny, humidity at 82%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU

    *Set 1*
    3000 FR Ladder Swim as;
    200 Steady, 100 Fast
    200 Steady, 200 Fast
    200 Steady, 300 Fast
    200 Steady, 400 Fast
    200 Steady, 300 Fast
    200 Steady, 200 Fast
    200 Steady, 100 Fast
    ---200 BK Swim

    *Set 2*
    1500 FR Ladder Swim as;
    100 Steady, 50 Fast
    100 Steady, 100 Fast
    100 Steady, 150 Fast
    100 Steady, 200 Fast
    100 Steady, 150 Fast
    100 Steady, 100 Fast
    100 Steady, 50 Fast
    ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
    ---4x100 FR on 1:45 w/ fins *1:20s DPS SPL/22-24

    *Set 3*
    3x300 FR on 2:00 min rest w/fins as:
    3x100 on :10 rest *1:13, 1:14, 1:14
    1x300, *3:46
    3x100 on :10 rest, *1:12, 1:14, 1:13

    Warm Down
    200 EZ BK/FR
    Dryland bands

    Comments
    I have been struggling in my workouts from the last week of April. During the last two weeks I felt when swimming I had aged 10 years as my training times were getting slower, my arms and legs aching, and perceived effort was distorted. In swimming FR, 100s at 1:16 effort were 1:19/1:20, 200s at 2:32 effort were 2:44, etc. Then just last week I did a 800 TT in 11:10, far off the 10:42 in early April. I just seem to be regressing getting slower and slower. I did have an on/off stomach virus that kept me out of the water several days. My annual checkup with my doctor is in June so I certainly have my list of items to discuss. For now, I will continue making my best effort along with participating in the Pan Pacific Championships in June.

    I felt better in the water today than the last two weeks and was actually able to swim more than 4000 meters. Swimming FR as steady/fast seems to help me from getting lost and falling apart, with being able to recover with steady swimming after a harder effort. But still on the fast 300 and 400 it was an effort to keep my stroke strong in the last half when my arms start aching again.

    When warming down after set 2, I saw my friend Jose warming up in the far lane. We found two lane side by side and I finished his warm up with him, and then we did set 3 together. Now I have to put on the fins to stay with him and do the times I was doing up to about four weeks ago. Even then, it was challenging and fun to swim it together.
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    Swim Workouts
  13. Workout 05/20/13: noon

    by , May 20th, 2013 at 01:56 PM (Maple Syrup with a Side of Chlorine)
    Had a productive and busy weekend at work, and now I have vacation until after Memorial Day

    200 Fr/200 BK/200 IM drill
    4 x 50 on :50 (burst and cruise IMO 12.5 yds, then DPS the rest)

    4 x 100 on 1:20 (snorkel and Agility Paddles)
    4 x 25 IMO on :30
    1 x 400 on 5:30 (snorkel)
    4 x 25 IMO on :30
    4 x 50 on :45, into 4 x 50 on :40
    4 x 25 IMO on :30
    2 x 200 on 2:40 (snorkel and pull buoy)
    4 x 25 IM order on :30

    4 x 75 on 1:20 (25 kick, 25 IMO "perfect stroke", 25 pull w/ buoy
    50 loosen
    4 x 75 on 1:15 (as above)
    50 loosen
    4 x 75 on 1:10 (as above)

    1 x Noah's Ark, but used the last 100 as loosen and out
    (Solo/Rec/4300 yds/80 min)
    ------------------------

    The water, although a tad warm, felt soo good today. I same the main set from the Masters workout over the weekend, which has a nice mixture of distances and focuses all the while pounding out 4 x 500 pretty much on base. Since I was able to get into the adult swim early and it was quiet, I added the 75 set at the end.

    As is customary, the weather for the week is not all too great, but I have plans to work on some outside projects (firepit, two raised-bed gardens, some landscaping) so no big deal if I get wet. Swim-wise, I am on pace to ramp up yardage by committing to at least four one-hour practices a week including one long swim in preparation for OW season and the Kingdom 10 mile swim the first weekend of July. I would like to hit Lake Paren before the end of the week for a cold first splash of the year. Also, the meet from April has been correctly uploaded to the meet database - results are here: http://www.usms.org/comp/meets/meet....=20130427vermY
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    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/2013

    by , May 20th, 2013 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    Broken :10 A 100
    1 X 100 easy swim

    3 X(start-turn-finish drill

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  15. 05.20.13 - Monday workout

    by , May 20th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.

    SCY

    600 Warm up

    6 x 50 Free - :45
    Rest
    8 Rounds of:
    * 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

    400 IM Kick Timed (6:55)
    100 Easy
    400 IM Timed (5:21)
    50 easy
    I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

    4 x 25 No Breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    2 Rounds of:
    * 50 Fly - 1:00
    * 50 Bk - 1:00
    * 50 Br - 1:00
    Cruised the first round and then swam hard on the second (:34, :40, :37)

    200 Cool down

    (4850 Total)
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    Swim Workouts
  16. Week 34 - Monday

    by , May 20th, 2013 at 08:44 AM (After a long rest)
    Woke up before the alarm was scheduled to go off this morning. I was pretty tired, but got up and headed to the pool 5 mins earlier than usual. The senior racer group coach was already at the pool so I got in few minutes earlier than normal. I had a great workout and felt strong throughout.Warm up400 free with snorkel8x50 drill alternating catchup and finger tip drag drill on 50Main set8x200 pull descend 1-4, 5-8 on 2.30100 easy8x100 kick with fins on 1.308x50 alternating drill, build on 1 min10x50 on 45 holding 33 paceWarm down200 easyTotal 4400 metersToday was one of those days where everything felt good and strong. I went 2.15,2.13,2.11,2.09, 2.16,2.13,2.11,2.08 on the descending 200 pulls and felt strong. In fact on the last 200 I ran into some traffic and think I could have gone quicker. The 100 kicks we were told to do them on 1.40 but I felt good so dropped the time on these, and held about 1.10 pace with fins. The build 50s I was around 33-34, and the final 50s I held consistent 33s.

    Updated May 20th, 2013 at 10:02 PM by StewartACarroll

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    Swim Workouts
  17. So disappointed Saturday so had to make it up today

    by , May 20th, 2013 at 07:39 AM (Mixing it up this year)
    Saturday morning I get to the Y ready to swim and get paged, my system had crashed and I needed to get it back up. Had my laptop in the car so I just sat in my car for 2 hours working remotely. Finally get to a point where the critical sysems are back up and the ones down no one would notice till monday so I could address those later. I also had a vendor handling another one.

    So I get out of the car to go swim and here come the guards "Someone pooped in the pool, we are closed". I thought of driving to Savannah but then remembered they were going to be closed at noon for Make a Splash. So Disappointed!

    I could have gone to swim yesterday but after poop in there I would rather not yet.

    Today became make up the yardage day.

    500 free
    5x100@2:00 free w/snorkle
    5x400@7:00 free w/paddles & bouy went 6:25, 6:27, 6:26, 6:27, 6:16
    500 free kick w/zoomers
    500 drills w/zoomers EZ

    Total 4000 meters
    Categories
    Swim Workouts
  18. Sunday, May 19

    by , May 19th, 2013 at 06:56 PM (The FAF AFAP Digest)
    Swim/LCM/Solo:

    Warm up:

    500 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00
    6 x 50 kick w/board & fins @ 1:00
    100 EZ
    4 x 25 shooter + 25 EZ @ 1:15
    4 x 50 single arm fly
    50 EZ

    Main Sets:

    8 x 100 w/fins @ 2:00, held 1:14-1:17 -- look, aerobic set!
    odds = smooth backstroke
    evens = backstroke kick
    100 EZ
    50 evil kick on back (felt a twang in the groin area. this happened last time I kicked on my back, so the experiment to try to improve the evil kick is ended)
    50 EZ

    4 x (50 fly @ 100 pace + 50 EZ)
    -- breathed every other stroke
    -- 29-30s
    -- I forgot to count my strokes, but it is way way way more than the 13 strokes I took in my 50 fly in Indy
    100 WZ

    Total: 2950


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

    I woke up (way too early for a soccer game) yesterday and felt like I was hit by a mac truck. I may have jumped back in too quickly after nationals. But I really felt like it was the weights + long course. I was useless all day. Managed to go Star Trek in the evening.

    Today, it was packed at Mason with age groupers and life guard classes. The cold water at Mason does not really agree with my lungs and I can't stay UW as long. I would prefer the temp around 81-82. I'm so used to 84 that it feels really cold when I sit on the walls as we sprinters must.

    I am feeling a bit overwhelmed looking at my schedule for the next couple months -- some travel, grad party, prom, track meets, soccer tournaments, Lil Fort going away/birthday big bash, summer league swim & meets, a mommy visit, my meet, Lil Fort's nationals (assuming she qualifies). Yikes. Plus, I think I will start getting sad about leaving my house. We finished a bit of negotiation about the home inspection. Thankfully, these buyers didn't expect a state of the art modern foundation. They still haven't gotten an appraiser in and, if they don't have a written appraisal in our hands in 7 days, they will have waived that contingency.
    Categories
    Swim Workouts
  19. Multi-sport Sunday

    I enjoyed a good swim at Riverbank this morning. I didn’t have any workout buddies per se, but the pool was full of familiar faces, some of them former teammates whom I hadn’t seen in a while, so I felt like I was swimming with friends even though I did a solo workout. Today’s sets were of the spur of the moment as-my-mood-dictates sort which sometimes leaves me unmotivated and aimless, but today I stayed focused and felt like I got in some good work on some technique areas that needed addressing. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 4 x 50 drill/swim RIMO)

    8 x 50, 2 of each stroke IM order, odds = kick 25 fast / 25 easy, evens = swim build

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    50 fast FR swim with paddles (strong kick), focusing on early hip rotation
    50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation

    8 x 50 kick, 25 fast + 25 easy, 1-4 rev IM order, 5-8 IM order

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation

    8 x 50, #s 1,4,6,8 fast kick, reverse IM order, #s 2,3,5,7 easy swim (order manipulated for kickboard-at-the-right-end-of-pool purposes)

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation
    2 x 50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation
    2 x 50 FR with strong kick, working on all of the above

    100 warmdown

    I was really enjoying kicking long course today. My fastest 50 kicks were right at :50 (FR and FL), but my BR kick was slow and seemed like a stranger to me today. I’ll have to start spending more time with it so that we will become friends again.

    After my early swim I stretched, had a little nap, enjoyed a diner brunch, then headed out to Brooklyn for diving practice. This wasn’t our regular TNYA workout, but one with a small group of masters divers at St. Francis College. Two of their divers had visited my team’s workout this past Thursday, and had invited me to come to their Sunday afternoon practice. I took them up on it, and was glad I did—I enjoyed a good hour of going off the boards, working on my front approach. With just 4 divers and 2 boards, I got plenty of reps in, and plenty of good feedback. When I started diving my coach said that the approach and takeoff were the hardest part of diving, and the one that takes the longest to master—and that all that flipping and twisting in the air afterwards is simple by comparison. I’m beginning to see his point. I did hit a few good approaches today and could clearly feel the difference—now I need to work on doing that consistently instead of by chance

    The Saint Francis pool is super easy to get to—it’s about a half-hour door-to-door from my apartment. And now I have dived, swum a workout, and played in a polo tournament there! The coach was not sure yet what the summer schedule for diving would be out there, but I hope it’s at a time when I can go, and which doesn’t conflict with TNYA’s workouts—it would be great to get in 3 diving practices a week!
    Categories
    Swim Workouts
  20. Week 33 - Saturday

    by , May 18th, 2013 at 04:16 PM (After a long rest)
    Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main set
    All done with paddles and buoy
    100 on 1.20
    200 on 2.40
    300 on 4mins
    400 on 5.20
    400 on 5.20
    300 on 4mins
    200 on 2.40
    100 on 1.20
    10x50 kick on 1min
    10x50 catchup with 6 beat kick on 50

    Warm down
    300 easy swum 50 back, 50 free

    Total 4000meters

    I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year.
    Categories
    Swim Workouts