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Swim Workouts

  1. Monday, Mar. 11, 2013 7:00-8:00pm

    by , March 11th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    I'm still doing these crazy hours at work this week, and probably again next week. I started this morning at 3:30am, which came early after daylight savings time too...then I worked a 12 hour day as well. I did finish off last week with 54.5 hours, which will be nice on Wednesday, and I can look forward to it again for a couple more weeks...then our trip to El Salvador for some much needed R&R.

    I swam the first 35-40 minutes of practice tonight on my own. We had a guy from USA Swimming who came to visit our team, and give a talk to the kids and then to the parents. I asked John if I could just get in and swim on my own since I was leaving early. I've already done the USA stuff once, and don't need to learn any more on Round least not tonight.


    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Free w/ 2,3,4,5 SDKs off walls, increasing 1 each length

    My Main Set: Not kicking!

    100 Free Pull @ 1:30 (went 1:10)
    200 Free Pull @ 2:30 (went 2:15)
    300 Free Pull @ 3:30 (went 3:22)
    200 Free Pull @ 2:30 (went 2:20)
    100 Free Pull @ 1:30 (went 1:15)
    I backed off a bit on the way down at the end...

    1:00 rest

    200 IM Strong Pace (about 85-90% effort) went 2:26

    100 EZ

    300 SDK w/ long fins
    slight calf cramping

    Joined by the kids now for "regular" workout...

    600 (25 Free/25 V-sit scull)

    12 x 100 SDK w/ fins @ 1:40 (odds EZ, evens Fast)
    I did 3 of them, EZ, Fast (1:05), EZ

    3400 Yards

    That's all folks...I gotta work at 4:00am all week long, so these late nights just aren't going to fly this week. Hitting the hay
  2. Week 23 - Monday PM

    by , March 11th, 2013 at 09:18 PM (After a long rest)
    I am off to England with work tomorrow night so I am taking any opportunity to hang out with my kids that's I can. So tonight both kids came to the pool and although I trained and they swam we got hang out to and from the pool including a starbucks on the way home. It was all around good stuff. I also had a pretty good workout tonight and carried on the good feeling from this morning.

    Warm up
    1000 with snorkel
    8x50 drill/swim back on 50

    Main set
    15x100, swum as 5,4,3,2,1 dropping by 5, starting on 1.20 and finishing on 1.00
    100 easy

    Second set
    3x500 on 5.50 negative split

    Warm down
    16x50 drill/swim free on 45

    Total 5300

    I made the descending 100s and even managed a 57 on the last 100. The 500s were tough but made these holding 5.25s. All around felt good tonight and even got to spend time with the kids.
    Swim Workouts
  3. Cool Pool, Monday, March 11

    by , March 11th, 2013 at 04:22 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason

    600 various
    4 x 50 scull @ :15 RI
    4 x 50 caterpillar fly drill @ :15 RI
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins 2 :45
    100 EZ
    4 x 100 free w/agility paddles @ 1:45
    50 EZ
    1 x 50 burst + cruise
    2 x 25 AFAP back from blocks + 125 EZ (13s)
    4 x 20 in & outs, fast flip turn @ 1:00
    50 EZ
    4 x 50 scull various
    50 EZ

    Total: 2700


    Traveled to Mason today. I was tired (slept horribly) and sore from weights, so did a mostly recovery workout with a couple backstroke starts. 15 kicks to 15 m in a drag suit again. I may wear a ratty old kneeskin the next couple swims to see if 14 kicks is the right number for a race.

    BUT it was lovely and soothing to swim in a pool at 79-80 degrees instead of the usual 83-84. Ahhhh .... I posted a pic on FB of the poop-free, kid-free pool.
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/12/2013

    by , March 11th, 2013 at 01:51 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick + 100 swim

    1 X 50 @ 100%
    10 sec rest
    1 X 25 easy
    10 sec rest
    1 x 50 easy
    10 sec rest
    1 X 25 @ 100%
    Cycle through 4 rounds. Interval to complete each round is 4 minutes.
    All choice.

    9 X 200 pull freestyle
    3 on 3:00
    3 on 2:40
    3 on 2:30
    Each set of 3 faster

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Workout 03/11/13:

    by , March 11th, 2013 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    Good night of basketball last night, nine guys total so we played 4x4 (my team had 5, so one sub every 5 points) for a little over 90 minutes.

    Got in before work today to do:

    200 FR/200 BK/200 IM drill

    2 x 100 Kick/200 with agility paddles

    4 x 100
    - odds = FR on 1:20
    - evens = BK on 1:30

    100 loosen and out
    (Solo/Rec/1700 yds/30 min)

    Missed the Tri-Train, that was chugging down the fast lane, so I ducked in between their stops to get this recovery workout in. I wanted to go longer on the 100 set, but was tuckered out by number four so called it quits.
    Swim Workouts
  6. 03.11.13 - Monday workout

    by , March 11th, 2013 at 08:37 AM (Pete's swim blog)
    Swam some with my kids Sunday after we kicked the soccer ball around. Spring soccer is starting up again and I managed to end up coaching 3 teams this season. Looking forward to it!

    Swam w/ Dave, Dave, Dave, Ray and Keith this morning. Pool temp was 90 degrees. It felt hot yesterday. Really hot this morning. I dropped back the speed a good bit but we stuck w/ the basic format of the workout. Definitely didn't do anything extra today.


    600 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10) Started with 200 IM and converted to IM kick. For the last 3, I alternated between 150 Br kick/50 free and 200 IM kick.
    200 Timed IM Kick - 3:23
    100 Easy

    200 Free - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    100 Fly/100 Pull - 3:00
    50 Fly/100 Free/50 Pull - 3:00
    Made these on about 2:45. Didn't push hard to keep from overheating.
    200 Timed pull (2:03) I actually put on a cap for this. 200 yards hard is about all I could take at the pool temp.

    100 Cool down

    (4000 Total)
    Swim Workouts
  7. Week 23 - Monday AM

    by , March 11th, 2013 at 08:24 AM (After a long rest)
    The trend of feeling sore, stiff and sluggish continues, but like last week once I got going I felt pretty good. In fact today it bordered on feeling really good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x100 free on 1.20 with snorkel
    4x200 kick with fins on 2.30
    100 easy

    Main set
    6x(200 on 2.40 negative split by 5, 100 holding 500 pace on 1.10, 50 holding 200 pace on 50) all done pull with paddles

    Warm down
    4x75 on 1.10 easy

    Total 5000

    i held 2.07, going 1.05,1.02, ranged from 1.00 to 57 on the 100s(I was very pleased with this set) and 29-27 on the 50s(again happy with these). This is the first time in a long while I have felt as strong at the end of the set as I did at the beginning. With that said I can tell the Saudi trip kicked my butt, I woke this morning with a fever blister on my bottom lip. A week of looking like the elephant man and I will be back to my normal self(more like the elephant mans cousin).
    Swim Workouts
  8. Good Day for a Monday

    by , March 11th, 2013 at 07:31 AM (Mixing it up this year)
    A relaxed workout with some good backstroke work today.

    500 free
    500 free kick w/zoomers

    5x100@1:40 free w/snorkle, strapless paddles and bouy went 1:29, 1:28, 1:29, 1:25, 1:23

    500 back kick drills as 100 fashion model, 100 streamline, 100 arms perpendicular, 100 partial recovery, 100 streamline w/zoomers
    5x100@2:00 back went 1:44, 1:45, 1:43, 1:42, 1:40

    500 EZ drills/swim w/snorkle

    Total 3000 yards
    Swim Workouts
  9. Mia Hamm Rage, Sunday, March 10

    by , March 10th, 2013 at 09:57 PM (The FAF AFAP Digest)
    This is almost too unbelievable to write. I got to the pool today and it was closed due to a kid throwing up in the pool. I was beyond furious. I sat down right there and wrote a long letter to the AD. This is 3 times in 10 days that I've been there. I hope I'm not the only person complaining. I had arrived when the lifeguard class was supposed to end (late afternoon), so I had no time to get to OakMarr for a workout before it closed. I called Mr. Fort to rant and he accused me of having a "Mia Hamm rage." Apparently, she was viciously competitive with a wicked temper.

    I had no choice but to attempt a short workout at the gym pool. When I arrived, half the lanes were taken by kids. I had to share a lane with a kid who was swimming with dad timing. The problem was he didn't seem to understand the concept of splitting lanes. I asked him 3x to stay on his side. Once, I almost slammed into him head on doing free. I asked his dad to keep him on his side. The fourth time I just ran right over him. I am in the running for the Kid Hater Of The Year nomination.

    I've been going to SpringHill all these years because I can usually get my own lane between 1-3 and it's deep. But I'm completely fed up. Tomorrow, I'm going to Mason and sign up for their Aquatic Center on a monthly basis. They're open from 12-2 for lap swimming. I hope it won't be too crowded; it hasn't been overly bad in the past when I've gone at that time. It will mean almost an hour of commuting and a more expensive pool, but I don't care anymore. I just can't take the kids and closures. I can try SpringHill after a weight workout or something. I feel like the guy from Network who shouts, "I'm mad as hell and I'm not going to take it anymore."

    I hope this doesn't happen in Pittsburgh. The neighborhood high school is finishing a brand new pool (what a concept, a high school actually having a pool) and I was hoping to swim there. From what I can tell on the website, Trees Pool at U of Pitt isn't open to the public. Maybe Water Rat knows.

    So, a very frustrating day and more lost training. At this point, I just don't care about my SCY times. I will be racing for fun. There's 6 1/2 weeks until Nationals. I can't go super hard for that long. On Allen Stark's advice, I'm going to take it EZ the next 5 days before Albatross and then settle in for the last 4 1/2 weeks of hard training, which will take me to April 17, a few days before Zones, to start tapering. Even if I have nothing much to taper from, I will still taper to at least have fresh legs and sharp 50s. The 100s will be what they will be. My only events for Zones will be 100 free and 100 fly and relays. I was going to cruise a 200 back, channeling chowmi, but I see it's right before 100 fly. No go.

    Here's what I got in at the hot shallow gym pool bubbling over with kids:

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 torque drill w/agility paddles
    50 EZ
    10 x 25
    odds = free @ 100 pace @ :30
    evens = EZ @ :45
    50 EZ
    5 x (25 AFAP + 75 EZ)
    -- 5 free, 2 evil
    -- ran over kid
    -- interval done around noodlers
    4 x 50 scull w/agility paddles
    100 EZ

    Total: 2150 m
    Swim Workouts
  10. Saturday, March 3, 2013 Coeur d'Alene, ID Meet Results

    by , March 10th, 2013 at 12:09 AM (Fast Food Makes for Fast Swimming!)
    Got up this morning and left about 5:30am, which was a 2 hour sleep in for me, so I was happy. At least I wasn't going to work, but I do have to go in on Sunday morning instead since I missed today for the meet. Work still has to get done.

    There were about 60 people in the meet today, but it was spread out nicely on the total timeline, going from ~10:15am till 4:30ish pm when the final 1500 heat finished. I didn't space out the events too well though, doing the first 2, last 2, and one in the first 1/3 of the meet as well, in addition to 3 relays with my workout group. It was a good day of swimming, having over 3000 meters of racing in 8 races, plus all the warmups/cooldowns, and the 205 miles of driving each way to and from the meet.

    200 IM - 2:25.27
    30.04 / 38.23 / 43.72 / 33.28
    My legs were just dead after the backstroke...during the breaststroke leg, I thought to myself "boy the 400 IM is going to hurt later".

    400 Free - 4:33.08
    30.80 / 33.73 (1:04.53)
    34.91 / 35.13 (1:10.04)
    35.17 / 34.99 (1:10.16)
    34.55 / 33.80 (1:08.35)
    Not too shabby. A few seconds slower than last fall, but this was a few heats after the 200 IM as well. At least it was split decently.

    50 Free leadoff in the 200 Free Relay - 26.76
    Pretty sure this is a SCM best time in the 50 for me.

    200 Free - 2:08.01
    29.44 / 32.18 / 33.29 / 33.10
    This was a better swim than this meet last year, at least in terms of time. I got "dusted" (to use That Guy's words) by Larry Krauser, a 60 year old who just set the World Record in the 200 Free right next to me. He dusted me by 0.05 seconds, but did admit that I gave him a hell of a draft for the first 150 of the race.

    100 Fly split in the 400 Medley Relay - 1:05.40
    This was just fun with the team. I caught us back up after the neighboring relay left us in the breaststroke leg. Good thing our Wenatchee team has a flyer

    200 Free leadoff in the 800 Free Relay - 2:19.40
    I originally was going to do the 200 like normal, but my earlier time was good enough, so thought I'd do a 100 Split Request. Went a 59.30 UGH!! super tired!!, and then had to finish my leg as quickly as I could manage. Our team was going for the LMSC record as well. We did get that by about 5 seconds.

    400 IM - 5:19.11
    32.07 / 37.55 (1:09.62) - serious...I tried to go easy
    43.37 / 42.85 (1:26.22)
    46.19 / 46.56 (1:32.75)
    35.40 / 35.12 (1:10.52)
    I was just DEAD prior to this race. I didn't want to swim it, but did it anyway on sheer principle. You sign up for it, you swim it.

    1500 Free - 18:19.46 - New LMSC Record

    I was semi-dead tired prior to this one as well, and almost just fell into the pool off the blocks. We had no counters either (our fault for not trying to find one), but magically around lap 17 or so some numbers starting appearing in my lane! Thank you mystery person!! I wouldn't have been able to count the whole thing myself.
    I just cruised alongside That Guy for the first 3-400 of the race. My UGHness starting wearing off, so I decided to pick up the pace a bit to see what happened, and I felt okay. I kept looking over to T.G. to see if he was coming, but didn't seem to want to. Around the 800, I tried giving another speed increase, and was still feeling good...slowly increasing my lead. 300 to go, one last speed increase. WAIT A MINUTE!!...cancel that. I'm fine at my 800 cruising speed. Finished the race and just hung on to the wall, glad to be against dry land again.

    They had to input all the 1500 times manually as they decided to do a little reconfiguring at the last moment with the heats to combine them from 3 heats into 2. It was a good idea to save another 30 minutes for all of us, but no computerized splits on Meet Manager. I'll have to check the computer tape backup...
    About the backup...(I'm sorry T.G.) I left the meet getting the meet manager backup file on my flash drive, but left the hard copies sitting on the desk in the office of the pool. I called the meet director on the way home and let her know that so she can save them for me. SOOOOOOO, both our 800 free split request times are still unknown, but they are in Coeur d'Alene.
  11. Sat. Double, March 9

    by , March 9th, 2013 at 06:12 PM (The FAF AFAP Digest)

    RC/scap ex, 10 min
    wrist curls, 40 x 3 x 12
    explosive pullovers, 90 x 3 x 12
    russian twists on incline bench w/25 lb weight, 25 x 3 x 25
    overhead squats, 45-50-55 x 8
    rear delt flys, 70 x 3 x 15
    hanging leg raises, 15 -- my elbow didn't hurt during these, cut did after. i like these for strengthening the forearms as well as the abs, but they might be permanently off the agenda for me (like pullups & deadlifts)
    explosive leg press, 195 x 3 x 15
    cable twist w/yoga ball, 45 x 2 x 12 each side
    power wheel roll outs, 2 x 15
    power wheel pike ups, 15
    long arm crunches, 3 x 50

    -- The lower outside part of my left knee has been barking at me slightly, so I skipped plyos.


    Warm up:

    600 various
    100 scull
    6 x 25 shooters w/fins
    50 EZ

    Main Sets:

    Did an aerobic set from Workout #4 on the HIT forum, using the fastest interval:

    w/fins: (fast = 100 pace)
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast dolphin @ :30
    4 x 50 kick, burst + cruise @ 1:00
    1 x 25 fast fly @ :30
    1 x 25 fast back @ :30
    1 x 25 fast breast dolphin @ :30
    1 x 25 fast free @ :30

    100 EZ

    8 x 50 free w/agility paddles @ 1:00
    50 EZ

    Total: 2500


    Decided to take yesterday off after 7 days in a row. Mr. Fort says he feels sorry for us sprinters having to rest. He takes 1-2 days off a year. I meant to only do a short EZ swim, but the pool was -- shockingly! -- uncrowded for a Saturday afternoon and I had my own lane. Did a quick aerobic set. I am in the abysmal aerobic condition. :-)

    I think I'm going to go to Indy, but not with the highest of expectations. Teen Fort really wants to go and we may not have another chance to go together since she leaves for college (we don't know where) soon. I will have expectations in check as I'm sure my spring break will take another chunk out of my training.

    The psych sheets for Albatross are up. I just glanced at them but saw a couple female NR holders had traveled here for the meet. I also saw that, ack, Teen Fort and I are seeded first and second in the 50 breast. I thought I'd be further down. Ah well, that will help her go fast.

    FINA TT rankings for 2012 SCM are out: I was most happy to get #1 in 50 free -- a surprise! And I really love being faster than the #1 times in 50 back & 50 fly for the 45-49 age group. :-) Very proud of Jimby for grabbing the #1 spot in the 200 free.

    Updated March 9th, 2013 at 07:35 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  12. Week 22 - Saturday at the pool with the family

    by , March 9th, 2013 at 05:01 PM (After a long rest)
    Today was a first with the wife and two kids coming with me to the aquatic center. Wife and son went to the weight room while daughter and I swam.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    All done as pull with paddles
    100 on 1.10
    200 on 2.20
    300 on 3.30
    400 on 4.40
    500 on 5.50
    500 on 5.50
    400 on 4.40
    300 on 3.30
    200 on 2.20
    100 on 1.10

    Warm down
    300 easy

    Total 4000

    I held 1.03-1.04 pace throughout the main set. The 500s were 5.16,5.17. I felt strong throught.
    Swim Workouts
  13. Saturday 3/9/13

    Saturday 3/9

    AM and PM SCY

    600 swim (200 BK/100 FR)
    400 I.M. K/sw/dr/bld

    3x100 @ 1:15 D1-3
    4x50 @ :45 RED

    300 swim (75 FR/25 BR kick)
    4x50 @ :10 REST 25 BR/25 FR w/ strapless paddles
    2x25 @ :05 REST FAST BR
    50 EZ

    200 BR - 2:15.11 (30.16/33.71 [1:03.87]/35.21/36.03 [1:11.24])

    400 EZ

    300 assorted warm-up

    100 FL on the 400 medley relay - 55.51 (25.36/30.15)

    400 EZ


    PM swim: 3500

    500 swim
    5x100 @ 1:45 k/sw/dr/bld odd: FR, even: FL

    Total: 1000

    Updated March 10th, 2013 at 02:47 PM by Calvin S

    Swim Workouts
  14. A morning swim

    by , March 9th, 2013 at 03:14 PM (Mixing it up this year)
    Today's goal was to get over 100 miles for this year so far.

    500 free
    500 free kick w/zoomers
    5x200@3:15 free w/strapless paddles, snorkel & bouy
    500 breast kick every 3rd lap free kick
    1000 as 100 free/100 back swam at a good clip
    500 free kick w/zoomers
    500 drills w/snorkel

    Total 4500 yards
    Swim Workouts
  15. 03.09.13 - Saturday workout

    by , March 9th, 2013 at 12:19 PM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Dave, Brandon and Mary.


    400 IM/400 Pull/250 Kick/100 Drill

    3 rounds of:
    * 4 x 75 w/ paddles - 1:00
    * 4 x 50 Kick - 1:00
    Felt good on these. Made sub :50s fairly easily. Last one was close to :45.

    8 x 200 IM - 3:45 Best average
    i should be able to do 2:40s on this interval but it wasn't working today. Felt overheated after two 2:42s. I dropped the pace back to 2:45 to 2:50 and finished hard on 2:38.

    6 x 100 - 2:00 (50 fist, 50 swim)

    10 x 50 Kick w/ fins - 1:15 Underwater sdk down, easy back

    400 cool down

    (5750 Total)
    Swim Workouts
  16. Friday 3/8/13

    Friday 3/8

    AM and PM SCY

    AM swim:

    500 swim
    400 I.M. k/sw/dr/bld

    3x100 @ 1:15 D1-3
    4x50 @ :45 RED

    200 EZ

    300 kick/swim by 25
    4x25 @ :30 V.S.
    25 FAST dive
    75 EZ

    competition warm-up:
    300 swim
    4x50 @ :10 REST 25 FR/25 BR w/ strapless paddles
    2x25 @ :10 REST 12.5 FAST/12.5 EZ
    50 EZ

    100 BR - 1:01.53 (28.92/32.61)

    400 EZ

    Total: 3700

    PM swim:

    500 swim
    5x100 @ 1:45 k/sw/dr/bld
    3x100 @ 1:15 RED
    200 EZ

    Total: 1500

    That 100 BR is about a second off my lifetime best, but I am happy with the swim. I haven't been able to train the way I wanted to this season (being busy coaching two teams, new job, "real life" as I like to call it, etc.). This time is what I would have liked to have been back in December at the Elite Pro-Am. It is really only in the past 4-5 weeks that I have felt like I am starting to train at my max level. Not enough time to get the most out of a full taper. I do think the swim set me up nicely for the 200 BR tomorrow.
    Swim Workouts
  17. Workout 03/08/13:

    by , March 8th, 2013 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    Go 3 times through
    100 kick
    200 with agility paddles

    100 kick
    6 x 75 on 1:05
    - odds = FR
    - evens = 50 FR/25 stroke

    150 loosen and out
    (Solo/Rec/2200 yds/40 min)

    As planned, I woke up before work in order to get a swim in this morning. I give lots of credit to those of you in the swimming world that daily do early morning practices

    The Tri train was a bit unorganized, so I headed over a lane and split it with my dentist to do the swim above. I usually try to eat half a granola bar but didn't today, and I was not feeling very energetic. I started to read Muntones' Open Water book so I can pretend to know I am doing this summer in the waterways of New England. Have a great weekend, everyone!
    Swim Workouts
  18. Friday, March 8, 2013

    by , March 8th, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 58, Water temp 79
    Sunny, blue skies, humidity at 56%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    4x150 FR on 2:15 as (50K/scull, 50 CU, 50 DPS-6) w/snorkel-agility paddles
    300 FR as 6(25 CU, 25 DPS-6)

    *Set 1*
    8x100 FR on 1:45, desc from 1:15
    *1:11, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02...right into
    8x100 FR on 2:00, desc from 1:10
    1:10, 1:08, 1:06, 1:05, 1:05, 1:04, 1:03, 1:03
    ---200 BK as 4(25K, 25 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)

    *Set 2*
    8x100 FR on 2:15, desc from 1:05
    *1:05, 1:04, 1:04, 1:03, 1:03, 1:03, 1:02, 1:02
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)
    ---Dryland band stretches 5 min

    *Set 3*
    8x100 FR on 3:00, AFAP Best Average
    *1:02, 1:01, 1:00, 1:01, 1:02, 1:01, 1:02, 1:01
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 4*
    1x1000 FR on 12:30
    *11:44...right into
    20x50 FR on :40

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    I have a lot of comments at your own risk of falling asleep!

    Coach Chuck was on deck to provide splits and feedback. After swimming through the warmup and halfway through the Set 1 first round of 8x100s, from the pace of 1:05 and faster I could feel the fatigue of a week's worth of quality sets in my arms. It was the same in the Set 1 second round of 8x100s. To make things worse, Coach said on the 100s from 1:05 - 1:02 that the second 50s were 3-5 seconds slower than the first 50. It hurts even more when learning that a painful 1:03 was a 29/34!

    My freestyle smooth cruising pace as 1:15/100 progressive to a steady effort pace of 1:10-09/100 is more towards catch-up style with a 4 beat kick, which is how I swim my long swims. For some reason in these 8x100s I was just trying too hard, feeling like I had to make up for my arms feeling tired already. The adjustment was to swim a 200 as 25 with long smooth EZ DPS style stroke, and then a 25 swimming the same stroke only with a strong powerful kick. (It's pretty obvious that I am a lazy flutter kicker and do not like to do hard flutter kicking sets!)

    That adjustment made a huge difference mentally and physically. Now I did not concern so much with the final time, but to split evenly or no more than 1 second difference. Beginning with Set 2 100 #1, the first 50 was just moderate effort, smooth and long streamlining from the flipturn into the second 50 doing a strong kick and long firm pull for 32/32-1:05. That felt much better and not as tiring. While I was still feeling worn out from a week of hard swimming, the rest of the 100s were much more bearable with more effective swimming. Sometimes I feel like my swimming journey is a circle, learning and then re-learning what I thought I already knew.

    After coach Chuck and the other swimmers he works with have left, I decided to do Set 4. Last year when I did the Master 5K at Miramar Lakes, the last loop of three was the hardest, then swimming the approximate 1000 yard straight line towards the finish chute was mostly an effort to just hold the stroke together and get to land. This year will be different for me, I want to have a strong last loop and a great closing finish, but still take it out strong.

    Tired from quality Sets 1-3 as in 1/2 or 3/4 of a 5K OW race, Set 4 was to swim a steady and strong effective 1000 and then pick up the pace with the 20x50s. Well the 1000 was solid, but doing the 50s on 40 trying to hold under 35s was quite a challenge today. But I kept my stroke disciplined and the results are acceptable for now as well as truthful about the preparation I still require to be more ready.
    Swim Workouts
  19. Week 22 - Friday

    by , March 8th, 2013 at 08:34 AM (After a long rest)
    I still felt a little stiff at the beginning of practice but loosened up by the end again.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    6x75 kick middle25 hardon 1.20
    100 easy

    Main set
    3x(2x100 fast on 1.30, 2x50 AFAP on 1.00)
    100 easy
    3x300 with fins work walls on 3.30
    100 easy
    8x75 kick, pull, swim by 25. No rest
    100 easy
    10x50 on 35

    Warm down
    100 back/free

    Total 4500

    I held 1.01s throughout the fast 100 and 28-29 on the 50s. I don't feel like I have any speed yet, but seem better with how I feel in the water on these faster sets. The 300s were more like active recovery and I got about 15-20 seconds rest. The 50s were hard but held 31s throughout.

    The official times were just posted from my meet a few weeks back and my splits were quite interesting. I had a rough week ahead of the meet and I think I psyched myself out of a really competitive time as a result. In particular we did a tough 200,100,50 set the day before the meet. At the meet I decided to try to go out a little easier than usual because I was afraid of dieing. After both races I felt like I had a lot of energy left and after reviewing the splits I see why. I negative split both races and in the case of the 1000 by a considerable amount of time. I negative split the 500 by about 1 second, and about 8 seconds in the 1000. I am really pleased to see that i have plenty of room for improvement and that I am actually in a pretty good spot endurance wise right now, despite feeling stiff and sluggish with no speed.

    Updated March 8th, 2013 at 10:14 AM by StewartACarroll

    Swim Workouts
  20. Another Distance Day - Long Course Rules

    by , March 8th, 2013 at 08:10 AM (Mixing it up this year)
    This was a long course day so of course I chose to do distance. I normally would not have the snorkle on for a set like that but what I had planned and what I did were 2 different things. This is the nice thing about being your own coach.

    I was going to do a 400,300,200,100 set but desided since I felt so smooth to just keep going and make it a 1500.

    500 free
    500 free kick w/zoomers moderate pace

    1500 free w/snorkle, strapless paddles and bouy went 24:16

    300 free kick w/zoomers
    300 free/back EZ w/zoomers

    Total 3100 meters
    Swim Workouts