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Swim Workouts

  1. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 05:46 PM (The FAF AFAP Digest)

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25

    swim @ hotel pool

    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ

    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 07:11 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  2. A struggly day

    Some days at the pool are all-fun-all-the-time, some turn out great once you drag yourself there, and some just seem a struggle from beginning to end. I had one of the last kind this morning. Besides still being painfully sore from Saturday’s 3-hour diving clinic, I had woken up way too early this morning, which gave me ample time to eat breakfast, get some work done, and get sleepy again just as it was time to head out the door. On the upside, I had an friend to share the workout with, and the pool was a decent temperature. This is what I managed:

    800 lcm warmup (400s, 200k, 200p)

    2.5 times thru:
    300 FR swim
    300 FR pull with paddles
    300 FR swim
    200 kick
    [The interval for these was 5:00 mostly, which wasn’t easy today. Somehow my triceps ended up being the sorest part of my body, and it took some willpower to find technique keys to focus on during the swims and pulls instead of simply saying “ow, ow, ow, ow” to myself on every stroke. (Plus I had done that during most of warmup, and it got old). I could just hear the voice of my ballet teacher, who likes to ask towards the end of excruciating barre excercises “You’re not feeling sorry for yourselves are you?” I decided to minimize the self-pity and find some good in this set by focusing on my head position when breathing and on using my legs during the swims.]

    400 warmdown + play

    I would have given a lot for a post-practice hot tub this morning. Alas, that’s not among Riverbank’s amenities yet.
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/2013

    by , March 25th, 2013 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #4
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of 3. Descend only to 85/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free/perfect stroke 2:00

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. 03.25.13 - Monday workout

    by , March 25th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Feeling much better today. Definitely had more speed than on Saturday.


    600 Warm up

    4 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45, 50 kick/50 swim
    3 x 100 - 1:20
    4 x 100 - 1:30; 25, 50, 75, 100 fly
    100 Easy
    Made 1:18 on the last 100 fly. Had Dave by about a half body length at 75 yards and somehow he caught back up on the last 25. I took a half-stroke a the wall while he glided in and out-touched me.

    4 x 100 IM - 1:45 (1:25, 1:20, 1:20, 1:20)
    3 x 100 - 1:20
    4 x 100 - 1:45; 25, 50, 75, 100 kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15 (1:10, 1:10, 1:10, 1:07)
    Last 4 100s felt really good.

    8 x 25 - :30, Odds no breath, evens easy
    5 x 100 Kick w/ fins - 1st 25 Underwater SDK
    200 Free Timed (2:15)

    200 Cool down

    (5400 Total)
    Swim Workouts
  5. Nasty weather for the outdoor meet YUCK!

    by , March 25th, 2013 at 08:35 AM (Mixing it up this year)
    It was so cold I didn't want to get in at all but I had to set the example for the kids and I swam the 100 breast, only did a 500 warmup that day. no warm down, then had to do a relay. The flyer was in the water when lightening reared its ugly head and they pulled the flyer's out. We were in the lead, rats. I was filling in for a swimmer who got sick from this weather. Saturday night was colder and by the time it started raining and the wind was justing and cold they called the meet. The kids screamed with joy! so did I since I did not want to have to swim 100 breast again for consolation finals. Sunday we got warmup in then the bottem fell out and the thunder started. End of the weekend.

    Had a great hard distance workout today.

    500 free EZ
    500 free kick w/zoomers

    50x50@:55 free #1-24 w/paddles & bouy holding between 40 & 41 #25-50 no equipment holding 43's did set my heart rate off on the last one

    100 free EZ
    100 back EZ
    100 free EZ
    200 free kick w/zoomers

    total 4000 yards
    Swim Workouts
  6. 03.24.13 - Saturday workout

    by , March 24th, 2013 at 08:58 AM (Pete's swim blog)
    Whenever I got a little time to get to the pool today, thunderstorms rolled through. Finally got to the pool Saturday night for a solo swim. Pretty boring workout. I was somewhat unmotivated and a little sluggish from donating apheresis Saturday.


    1000 Warm up

    500 Free - 6:30 (Made 6:20)
    500 Free - 6:20 (Made 6:20)
    500 Free - 6:10 (Made 6:20 )
    50 Easy
    Usually, I get a little faster as I go but not today. I was going to Pull 3 500s on 6:00, 5:50 and 5:40 but decided to just do a 1650 with open turns @ 500s.

    1650 Pull, Open turns @ 500s (5:56, 5:57, 5:57 - 19:36 @ 1650)
    50 Easy
    Felt sluggish but at least I split it even.

    8 x 50 Kick w/ fins - :50
    4 x 50 Kick br - :50

    200 Cool down

    (5050 Total)
    Swim Workouts
  7. Saturday, March 23, 2013

    by , March 23rd, 2013 at 09:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS
    1200 FR as 6(100 CU, 100 DPS) w/snorkel-fins-agility paddles

    *Set 1*
    600 FLY as 4(50DK/bk, 50RA/LA, 50 Swim DPS)
    400 BK as 2(50DA,150 Swim)
    200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    3000 FR as 6(100 Steady/Smooth, 200 Strong, 200 at 800 M pace effort)
    w/agility paddles-buoy-tube
    ---200 BK as 2(50DA, 50 DPS)

    *Set 3*
    2000 FR as 5(100 Steady/Smooth, 200 Strong, 100 at 400 M pace effort)

    Warm Down
    400 FR/BK EZ
    Dryland band stretches 10 min

    I swam solo this morning after the FGCU team finished but during the GCST (Gulf Coast Swim Team) session in lane 1. The workout was about 7K meters with no intervals; did 1K of FR drill with a snorkel-fins-paddles, which forces me to use my legs more, 1K of BK-BR-Fly; a great 3k FR pull with tube-buoy-paddles alternate breathing by 3, with viable pacing cycling by 100/200/200s as steady & smooth to near max effort; then a similar 2k FR swim no equipment. Pulling with equipment somehow gives me a mindset and a water-feel that leads to a more balanced FR stroke with better integrated kicking when swimming without equipment afterwards. Felt OK after swimming - not really sore or worn out. GCST Coach Gregg invited me to swim with GCST training swim in Miramar Lakes next Saturday at 10am. What luck!
    Swim Workouts
  8. Week 24 - Saturday

    by , March 23rd, 2013 at 06:24 PM (After a long rest)
    This a very slightly modified version of one of Patrick Brundage's workouts based on a broken mile. I was feeling very stiff today which I primarily put down to all the time spent in the spacious confines(not) of an American Airlines plane this week. Both my shoulder and neck were stiff and neither really loosened up. In fact as I write this entry I am icing my right shoulder. I am probably one of the few people who detests a massage but I am contemplating getting a deep tissue massage later today or tomorrow to see if that loosens the rest of my body up. The pace today was good and I think I am starting to get where I need to get to for nationals. I guess time will tell.

    Warm up
    400 with snorkel
    4x100 on 1.30 descending 1-4
    4x100 kick on 1.50
    8x50 on 40 descend 1-4 and 5-8
    8x25 on 30, swum
    #1 DPS
    #2 12.5 fast and 12.5 easy
    #3 12.5 easy and 12.5 fast
    #4 AFAP
    50 easy

    Main set
    All swum with buoy and paddles
    2x50 on 40
    2x100 on 1.15
    2x150 on 1.45
    2x200 on 2.20
    2x150 on 1.45
    2x100 on 1.15
    3x50 on 40
    50 easy

    Warm down
    6x50 on 45 with snorkel working on DPS
    6x100 kick with flippers holding 1 min on 1.30
    100 easy

    Total 4550

    I felt like i went too quick in the warmup holding 1.02-1.03 on the 4x100s, and felt really easy holding 30-31 on the 8x50s. The broken mile in the main set felt good, other than some tweaking of the shoulder every once in a while(usually in and out of the turns). I held 1.02-1.03 pace the whole way and still felt like i could have gone quicker. Considering the stiffness in my body and the general feeling of being jet lagged I am very happy with where I am at right now. I am back in town this week and then I am taking just over a week off work for a swim camp before a three week taper for nationals.
    Swim Workouts
  9. 7 Swims in a Row! Friday, March 22

    by , March 22nd, 2013 at 08:05 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    200 scull various
    8 x 25 back shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x (100 backstroke kick w/fins, break :10 @ 25 + 100 EZ)
    -- UW 15-20 m each length
    -- @ somewhere between 100 & 200 pace

    5 x 25: dive off side with parachute + 10 fast dolphin kicks & cruise back
    5 x 25: dive off side (no chute) + 10 fast dolphin kicks & cruise back
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- freestyle flip simulation dolphin kicking (rolling from right side to belly)
    100 EZ

    5 x (25 AFAP breast w/fins @ :30 + 25 EZ @ 1:00)
    -- 13s
    100 EZ

    8 x 50:
    odds = scull various w/agility paddles @ 1:15
    evens = free (no paddles), work EVF @ 1:00
    50 EZ

    Total: 3500


    Whew, I was tired today after killing it all week in practice. Normally, I would have done a recovery workout, but I opted to work on technique and raw speed since I'm leaving for Barbados tomorrow am. I had planned on going to the gym tonight, but don't have time. I'll probably hit the gym more than usual in Barbados anyway since our hotel has a nice one. I hope I can find the long course pool. It is supposed to be fairly near where I'm staying.

    Off to finish packing! Ready for some sun!
    Swim Workouts
  10. Friday, March 22, 2013

    by , March 22nd, 2013 at 03:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Partly Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 CU, 50 DPS) w/snorkel-agility paddles
    200 FR as 4(25 Smooth, 25 strong)
    4x50 FR on :50 *38-37-37-36

    *Set 1*
    5x200 on 3:30, build by 50
    *2:38, 2:36, 2:34, 2:32, 2:32, right into..
    4(6x50 on :50, 1 min rest)
    *(1)37s, (2)37s, (3)37s, (4)36s
    ---200 BK as 2(50DA,50Swim)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    5x200 on 4:00, build by 50, w/snorkel-agility paddles
    *2:32, 2:30, 2:29, 2:29, 2:28, right into..
    4(6x50 on 1:00, 1 min rest) w/snorkel-agility paddles
    *(1)35s, (2)35s, (3)34s, (4)33s
    ---200 BK as 2(50 BK/50 FR DPS)
    ---300 FLY as 2(50DK/bk, 50RA/LA, 50 Swim DPS)

    *Set 3*
    5x200 on 4:00, build by 50, w/snorkel-fins-agility paddles
    *2:25, 2:23, 2:21, 2:21, 2:20, right into..
    4(6x50 on :50, 1 min rest) w/buoy-tube-agility paddles, 3rd stroke breath
    *(1)39s, (2)38s, (3)37s, (4)37s

    Warm Down
    300 FR/BK EZ
    Dryland band stretches 10 min

    Did the 200s as build-by-50 with emphasis on the best effort, tempo, steady kick, and long-strong form on the final 50 of each one. The focus was not best possible fast final times, it was even pacing, quality stroke technique with quality effort, and to descend the final time from first one.

    It continues to be a chore to adapt doing LCM swimming, as swimming the 200s with snorkel-fins-paddles takes a lot of concentration to just hold as a best possible stroke technique while legs/arms are aching plus really wanting more air halfway through the 3rd 50 into the 4th 50 with increasing urgency so that the final 50 just cannot end soon enough.

    Even as I whine about this first week of LCM swimming, progress is being made and I really like swimming LCM over SCY. It is fun to pull with the tube-buoy-paddles because it gives my legs a break and is more like the way I swim open water.

    Updated March 22nd, 2013 at 03:56 PM by fdtotten

    Swim Workouts
  11. 03.22.13 - Friday workout

    by , March 22nd, 2013 at 01:42 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Had a solid day. The 200 pulls were really good. I was pretty tired after that but made it through the remaining sets. Donated apheresis today. As the nurse was pulling out the last needle, she said I smelled like chlorine .


    600 Warm up

    8 x 125 Up/Down Backstroke - 1:50 (:10) 1st 25 kick fly.
    50 Easy
    Pretty much alternated 25 fly kick/100 free with 25 fly kick/25 back/75 free. Never finished before 1:40.

    5 x 200 Pull - 2:20
    50 Easy
    Really wasn't in the mood to do this at all. Roger showered plenty of positive motivation on us even though he was planning on doing 175s. Reluctantly, I pushed off knowing this was going to be 4 x 200 + the de facto 200 race w/ Dave on the last one. Made the first on 2:15 fairly easily. Second was 2:15... and the third. Same on the fourth but I was starting to hurt pretty badly. The race at the end wasn't much of one. I tried to go but my arms refused. Dave was apparently feeling much better than I was today. Still, I made 2:12 and 2:15 on all the rest. That's way better than any previous effort on this set. I was expecting a lot of touch and gos. Definitely didn't think I'd hold a 1:07.5 pace through the set.

    10 x 100 - 1:30
    * Odds convert 25 fly/75 free -> 100 IM -> 50 free/25 br/25 free
    * Evens IM

    4 x 50 Kick - 1:00
    4 x 50 Kick w/ fins - :55
    4 x 50 IM Order - :50
    4 x 50 Free - :45
    4 x 50 Pull - :40

    100 Cool down

    (4800 Total)
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -03/25/2013

    by , March 22nd, 2013 at 12:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout #3
    WARM UP:
    2 X 250 4:15
    3 X 150 2:15
    4 X 50 faster 1:00

    5 X 200 4:00
    100 swim/100 kick

    8 X 100 2:00
    Pull free or swim IM

    10 X 25
    odd: build to race finish
    even: blocks--25 sprint

    1 X 400 free or 300 IM
    Focus on great turns and streamlines

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  13. Cold, wet and drizzle.... I have to swim in this tomorrow

    by , March 22nd, 2013 at 08:45 AM (Mixing it up this year)
    Meet tomorrow outdoors in Brunswick. I am not looking forward to this one.

    Atleast today I got some yardage in.

    500 Free
    500 free kick w/zoomers

    Next set with strapless paddles, bouy and snorkle
    100 free went 1:41
    300 free went 5:14 this was to be a 200 but went one too many, just too in to it
    200 free went 3:31
    400 free went 7:19
    500 free went 8:36

    500 free kick w/zoomers moderate pace
    200 free EZ

    Total 3700 meters
    Swim Workouts
  14. Workout 03/21/13:

    by , March 21st, 2013 at 09:45 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    1 x 1000 pull with buoy
    - 200: Fr/Bk/Fr/Bk/Fr

    1 x 1000
    - 100 kick/100 stroke

    Four times through:
    4 x 25 FAST on :30 followed by EZ 50
    - Rd 1, 3 = FR
    - Rd 2, 4 = IM

    200 Dolphin Dives in Deep pull with buoy (sounded good at the time)
    100 loosen and out
    (Solo/Rec/3500 yds/65 min)

    I had planned on swimming this morning, but I was wiped out from yesterday's double. Ran some errands and vegged out around the house before swimming prior to supper tonight. The lanes were busy tonight, so I scrapped my original workout and went to some longer continuous swims. I haven't really done many lately, and I actually like doing them. Building speed and intensity within the swim is ok by me, and less clock work is good when I am not feeling very energetic. Played with some speed on the 25's, thinking about strokes per lap and checking times; I am trying not to spin my wheels so to speak but find a balance between fast stroke rate and proper body roll.

    I'll be dry for the rest of the weekend. I am a little bummed that I have to work and will miss the New England SCY Champs at Harvard, for the first time in two years since I started swimming masters. I'll be checking results from my phone at least.
    On the other hand, Emma is coming home Saturday evening since her winter term is over at Drexel. It'll be fun having her around for a week.
    Swim Workouts
  15. Thursday, March 21, 2013

    by , March 21st, 2013 at 07:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 57%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 4(25 Smooth, 25 strong)

    *Set 1*
    1x1000 FR on 15:00 *13:38, right into..
    20x50 on 1:00, *(1-8)35s, (9-16)34s, (17-20)33s
    ---200 FR as 2(50K/bk,50Swim)

    *Set 2*
    200 BR as 4(25K/25Swim)
    400 BK as 4(50DA/50Swim)
    600 FLY as 4(50DK/bk-50RA/LA-50Swim)

    *Set 3*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-agility paddles-fins
    1x1000 FR on 1:00 rest, as steady state w/bouy-tube-agility paddles
    3x300s FR on :30 rest, as 3(50CU/50DPS-16), desc effort by 100s

    Warm Down
    200 FR/BK EZ
    Dryland band stretches 10 min

    Sunshine, crystal clear water, and only two swimmers in the entire pool when I was swimming. Did 2000 of moderate to strong pace swimming, a little bit of BR, BK, and Fly, then 3000 meters of FR working on long and strong strokes. Tomorrow quality sets will be 200s!

    Took my dear wife and darling daughter to the RSW airport this morning, and now they are en route to Shanghai. My son and I will see them again on March 31.
    Swim Workouts
  16. Short solo workout

    This morning I did weights and a short swim at the Y. This is my third week back doing weights; I used the initial 2 weeks as an easy getting-back-into-this period where I started very easy and lifted progressively more weight, doing 2 sets of 15 reps of each exercise. Now I am aiming to do 2 x 12 reps at each new weight for two sessions in a row. Once I am able to do that, I’ll increase the weight on the second round and lift until failure or 12 reps, whichever comes first. Once I can do one round of 12, I try to do two at the next session, and so on and so forth. (There are a few exceptions, like the scapular stabilization stuff, where my goal is to do lots of reps of little weight, and bench press, where I do fewer reps of bigger weights.) My plan right now is to do this for 3 weeks, have a week where I do something lighter or different, then repeat.

    I have a routine that I’m pretty happy with for the arm weights; for legs, I’m still figuring out what I want to do. Diving and ballet already leave me sore for several days each week, and I mostly do just lunges on days when I’m at the gym and don’t have one of those activities scheduled. Today I saw no need to pre-sore my legs before tonight’s diving session, so I just stuck to arms. Here’s what I did—all exercises are with dumbbells unless indicated:

    Military press 2 sets of 12 @ 15-lbs

    Butterfly 2 sets of 12 @ 12.5 (increase weight next session)

    Bicep curls, 1 set of 12 @ 12.5, 1 set of 10 @ 15

    Single arm rows: 2 sets of 12 @ 15 (increase weight next session)

    Forward/sidewards/rear deltoid raises: 2 sets of 12 @ 6 lbs (increase next session)

    Wrist curlicues: with 3-lb weights, rotating wrists (both direction) until current song on sound system stops or I get completely bored

    Lat pull-downs (on Nautilus-era machine): 2 sets of 12 @ 60 (increase next session)

    Lat scapular stabilization (basically the first part of the lat pull-down, keeping arms straight and drawing shoulder blades together—weights move about 3 inches): 2 sets of 40 @ 40 lbs

    Bench press: 12 @ 45 (warmup + form check); 10 @ 50, 8 @ 55, 6 @ 60

    Bench press stabilization (pushing bar up as far as it will go with straight arms, bar moves just a few inches): 2 sets of 20 @ 45 lbs [probably should hunt me up a bar that weighs less for these, or just use individual dummbbells—goal is 2 sets of 40]

    Afterwards I skipped the abs—we’ll do plenty of drylands tonight—and did a quick 10-minute stretch before hopping in the pool for the following:

    1000 scy warmup (400s, 200k, 200p, 200d/s)

    Pie of IM
    8 x 25 @ :30, 2 of each stroke IM order, odds pretty, evens sprint
    7 x 50 kick IM pieces @ 1:00 (FL, FL/BK, BK, BK/BR, BR, BR/FR)
    6 x 75 IM pieces @ 1:25, done build/fast/easy by 25s (fl/fl/bk, fl/bk/bk, bk/bk/br, bk/br/br, br/br/fr, br/fr/fr)
    5 x 100 IM pieces @ 1:45, steady pace throughout

    200 warmdown + play

    That was it!

    My main key at diving tonight is to keep my eyes open longer and learn to visually spot my entrances. I have long had a fear of opening my eyes underwater—I think as a kid it was drilled into me that if I lost a contact while swimming I would bring financial ruin upon my family, not that I had ever been that keen on putting my face in the water anyway. (There was a reason I stuck to backstroke!) It took me several years of playing polo as an adult to discover that water could get into my eyes with absolutely no ill effects (ok, some blurriness and redness, but the contacts stayed in and my eyeballs didn’t explode). Last week, I realized that despite my coaches’ instructions about what visual cues to use to time particular movements during dives, I was shutting my eyes tight as soon as I went off the board and just relying on hope and my internal gyroscope to make things end up ok. That worked well enough until I tried doing a simple twist—rotating in two directions took away my sense of where I was in the air. So tonight—eyes wide open, until just before I enter the water!
  17. Thursday, March 21

    by , March 21st, 2013 at 04:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up/Transition:

    600 various
    100 scull
    8 x 25 back shooters w/fins @ :40
    50 EZ
    8 x 25 belly shooters w/fins @ :45
    100 EZ
    8 x 25 burst + cruise @ 1:00
    150 EZ

    Main sets:

    1 x 100 AFAP backstroke kick, 52 flat (cramped a bit)
    300 EZ

    Did a set from workout #5 on the HIT forum, one that Jazzy gave me ages ago. I had to modify to only do 5 EZ 50s on rounds #6-8 and 1 EZ after #9 because I was running out of pool time.

    40 x 50 w/fins:
    9 x through, no breaks:
    50 fast @ 100 pace @ 1:00
    N x 50 EZ @ 1:00
    N = 1, 2, 3, .... 8 repeat
    So, for example, after the 5th fast 50, you will do 5 x 50 EZ

    -- Did free on the nine fast ones. Before I started, I hoped to go 25s on them. I focused on UWs off the turn and went 24 high-25 flat on all of them. Did backstroke or backstroke kick on the EZ ones.

    4 x 50 scull w/agility paddles @ :15 RI

    2 x (25 AFAP w/fins + 75 EZ)
    free = 10
    breast = 13 (really cramped on this so desisted on the AFAP efforts)
    100 EZ

    Total: 4400


    Woohoo! Look at me the drop dead sprinter goes over 4000. I was pretty pleased with the 52 flat in the 100 back, especially after yesterday's 6 x 100 AFAPs. I'm not sure if I've ever gone faster, but probably. Tomorrow is my last day of training before I get on a plane to Barbados. I should do a recovery workout, but may try for some more speed. Really hope I can find the long course pool in Barbados. I can't seem to find an actual address for it.

    My left shoulder is very twitchy today. I have been just dismal about doing my RC/Scapular exercises anywhere but the gym. Need to fix this fast.

    Jeff Commings is interviewing me tomorrow as part of a new series on Swimming World TV called "Masters Monday." Wonder what he will ask?

    Updated March 21st, 2013 at 05:25 PM by The Fortress

    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/22/2013

    by , March 21st, 2013 at 02:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #2
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 faster :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25 kick-half blast/half swim
    1 X 100 swim

    4 X 100 free 2:00
    #1: 25 fast/75 easy
    #2: 50f/50e
    #3: 75f/25e
    #4: 100 fast
    2 X 100-swim down- 2:00

    4 X 100 best stroke 2:15
    Swim them same pattern as above
    2 X 100-swim down- 2:00

    5 X 50 blocks
    25 sprint and turn/breakout---easy in

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. 03.21.13 - Thursday workout

    by , March 21st, 2013 at 10:11 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Temp still 86. There's a good story going around about a replaced coupling or something like that which is throwing off the temperature. They claim they are slowly lowering it but it seems to be consistently 86 for the last week. I'm getting a little more acclimated but 2500-3000 yard sets in this temp are leaving me wiped out for the rest of the day.


    600 Warm up
    200 Free/3 x 100 IM

    3 Rounds of:
    * 4 x 50 Fly/Free - :45
    * 4 x 50 IM Order - :50
    * 2 x [50 fly/150 free/50 fly]: Round 1 @ 4:00, Round 2 @ 3:50, Round 3 @ 3:40
    50 Easy

    8 x 100 Up/Down kick - 1:40 (:05) base stroke fly, start w/ 50 kick/50 fly
    25 Easy

    600 Relay (5:57) Each of us did 4 x 50 free from a dive
    25 Easy

    4 x 25 Kick - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    200 Cool down

    (5500 Total)
    Swim Workouts
  20. Late this morning so only a short one

    by , March 21st, 2013 at 08:46 AM (Mixing it up this year)
    Evil stroking it today since I am swimming 100 Breast this weekend if we don't get rained out. Where is the global warming, it sure is not here! Was late because I had to stop for gas. Daily chores.

    Nice and loose today.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    500 breast kick
    500 free w/snorkle & strapless paddles maintain 6 beat kick
    4x25@1:00 breast

    Total 2600 Yards

    When I was done I watched the guard fly out of her seat and run to the bathroom. I guess she is catching what I caught. Thank goodness there was someone close who could take her place. But Walt and I were both available too.
    Swim Workouts