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Swim Workouts

  1. Tues, Dec. 4, 2012 7:10-9:00pm

    by , December 5th, 2012 at 02:17 AM (Fast Food Makes for Fast Swimming!)
    I arrived a bit late today after my son's lessons running over a bit, but that's all good. I only missed the warmup. Who needs a bunch of random sculling drills anyway?

    My warmup:

    Did 100 Yards Free while they finished up warmup
    (100/100)

    16 x 25 Underwater SDK w/ fins (I didn't use any fins) @ 1:00
    (400/500)

    We were divided into 3 separate lanes, and each lane had a different set of approximately the same total time to complete. We were separate by John to the lanes he thought would suit each of us best.

    I'm calling this the "Main Set":

    (My lane)
    4 x 100 Free @ 1:30 (1:07-1:06s)
    4 x 100 Free @ 1:25 (1:06-1:05s)
    2 min. rest - this was his "Jedi mind trick". The kids were so happy for the rest, I knew the rest would just let the lactate settle into our muscles making the next 8 feel great.
    4 x 100 Free @ 1:20 (1:06-1:05s)
    4 x 100 Free @ 1:15 (1:05/1:04/1:04/1:01)

    200 EZ
    (1800/2300)

    3 x 300 Free Pull @ LIFO + 1:00 aim for HR of 27beats/10sec.
    (went 3:25ish)
    (900/3200)

    10 x 100 Kick w/ fins @ 1:25 (I did ~10 x 75s Kick w/o fins @ 1:25ish
    (700/3900)

    16 x 50 (3 Fly, 1 Free, 3 Back, 1 Free, etc.)
    • Drill, Build, Sprint, Sprint Free w/ "overkick" on each group of 4
    (800/4700)

    4 x 25 Free AFAP @ 1:00

    200 EZ

    --------------------
    5000 Yards

    Not a bad workout overall. It didn't seem like a lot when we were doing it, but it added up in the end.
    I'm leaning toward heading down to Oregon at the end of the month to visit my grandparents again, and throw in a little Animal Meet action in Canby as well. It's where I used to asst. coach USAS back after college for about 4 years. I like the pool, though others have a dislike to the typical warmer temperature there. I'll do the distance version of the program if I do go down: 400 IM, 200 Fly, 1000 Free...right down my alley!
  2. Tuesday 12/4/12

    Tuesday 12/4

    PM only SCY

    500 swim
    12x50 @ :55
    2 drill
    2 build

    2x
    4x75 @ 1:15 rolling I.M. work turns
    3x100 @ 1:10 hold RED HR (avg: 1:00 and 27/10)
    6x50 @ :50 work breakouts
    3x100 @ 1:10
    1 FAST (:58/:59)
    1 aerobic (1:07/1:08)
    1 FAST (:59/1:00)

    100 EZ

    3x (1 RD each stroke minus FR)
    150 @ 2:10 FAST (1:33, 1:51, 1:49)
    5x50 @ :55 FAST (:30s, :38s, :36s)
    200 @ 4:00 EZ

    100 EZ

    Total: 5500
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -12/05/20122

    by , December 4th, 2012 at 01:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 250 4:00 3:45
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    6 X 200
    odd: IM on 3:30
    even: free on 3:00

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds. Swim or pull.

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  4. 12.04.12 - Tuesday workout

    by , December 4th, 2012 at 09:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Kind of wore myself out on the first set. Breaststroke was horrid today. Fly and back showed some promise.

    SCY

    650 Warm up

    7 x 200 IM - 3:00, descend (2:55, 2:55, 2:53, 2:50, 2:48, 2:45, 2:42)
    100 Easy

    8 x 150 - 2:30
    * 1-4: fly/bk/50 kick/br/fr
    * 5-8: Pull/Kick/Stroke
    100 Easy

    9 x 100 - 1:45
    1-3: Fly (1:30, 1:26, 1:20)
    4-6: Back pull (1:25, 1:20, 1:15)
    7-9: Breast (1:25, 1:27, 1:25)
    100 Easy

    16 x 25 - :40
    * 1-4: Kick
    * 5-8: No breath (2 x fly, br pullouts, free)
    * 9-12: Kick
    * 13-16: No breath (SDK w/ fins)

    8 x 50 - 1:00
    * 1-4: IM Order
    * 5-8: SDK w/ fins down/easy back

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  5. Dec 4 2012

    Felt pretty tired this morning after yesterdays swim and lifting. This morning's dip was a 1500 time trial and a total of 2500. did a 500 warm up and a 500 cool down.

    Was lucky enough to swim in a circle so the pace was good for me.

    Reached my goal of 100 miles for the year the other day. Not bad considering i was not too consistent this year. Shooting for 150 in 2013.
    Categories
    Swim Workouts
  6. Mon, Dec. 3, 2012 7:00-8:55pm

    by , December 4th, 2012 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    I didn't even bother taking my fins to practice today, 100% protesting any fin kicking whatsoever after yesterday's groin stretch in the meet. It really didn't turn out to be much, but I'm still going to take it easy for a while. My first 2-300 of the warmup I could feel it a little as I kicked lightly, but after that it loosened up a bit and I hardly noticed it.
    John did say he was going to "take it easy" on us the day after the meet. Not sure if he knew what he was talking about, or maybe I just put more into the workout than he expected.

    Warmup:

    800 Choice (mix it up) - did 800 Free
    600 Kick w/ fins (I did 800 Free Pull EZ, weaving through and around my lanemates)
    800 Free Pull (again for me)
    • Alt 50 EZ/50 Fast
    • Also Alt. 100 3 str. breathing/100 5 str. breathing (did 4 stroke)
    (2400/2400)

    16 x 50 @ 1:15 (4 of each stroke, IM Order)
    Drill/Build/Drill/Build
    • The dolphining of fly I could feel a little soreness, so I either did it easy or not at all.
    • For all breaststroke swims, I did w/ light dolphin kicking
    (800/3200)

    Main Set:

    4 x 500 @ Coaches' sendoff
    (basically turned out to be ~ 8:30-9:00 or so. He waited till the slow lane got in and had about a minute rest.)
    • #1 "EZ" focus on high elbow in the catch/pull - did 5:59
    • #2 "80% effort" - did 5:35 (note: did a 5:18 in the meet on Sat.)
    • #3 "EZ" - did a 6:05
    • #4 "90% effort" - did 5:29 (only 11 seconds off my meet performance)
    • this add-up time for a 2000 is 23:08, not too shabby
    • this set also means I know my 500 can be much faster in a meet performance setting
    • lap traffic was "fun" on the fast ones.
    (2000/5200)

    1000 EZ Kick w/ board & fins (I did EZ kick w/ board only to test out my leg)
    did more of the harder kicking with my right leg, but my left side felt okay. I'll still lay low for a week or so.

    --------------------------
    6200 Yards and out a little early.
  7. Monday 12/3/12

    Monday 12/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

    8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

    12x100
    3 @ 1:20 D1-3
    3 @ 1:15 D1-3
    6 @ 1:10 hold RED HR (held 1:04s and 26/10)

    100 EZ

    Total: 3300

    PM swim:

    2x
    200 swim
    200 I.M. drill
    100 kick w/ board

    2x
    8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
    5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
    8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
    5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

    300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
    100 EZ

    Total: 5000
    Categories
    Swim Workouts
  8. December 3 2012

    Had a good lunchtime swim. Did an extended sessions of 3850.

    w/u
    300 sw
    4x50 sw
    4x75 (50 sw, 25K)
    4x100

    main set
    3x100
    1x200
    3x200
    1x200
    3x100
    1x400 (sucked)
    1 min bonus rest
    200 pull (pull it out of my @ss)
    5x50

    c/d 200

    Had the pool to myself. I really like the lunch swims when i have the time. Usually the morning swim is is very competitive.
    Categories
    Swim Workouts
  9. Workout 12/3/12:

    by , December 3rd, 2012 at 11:58 PM (Maple Syrup with a Side of Chlorine)
    Intended to get up to swim this past Friday, but my alarm didn't work. Oh well, the extra hour of sleep might have been more beneficial in the long run.

    Today:
    w/u: 200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO of fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------

    Feeling good in the water. Out of it, my shoulders/back has been tight, so I was able to beg my wife for a massage in addition to rolling around on a tennis ball. My goal for the rest of the week is to not do anything stupid, which will be a stretch for me.

    Went to Bible study after the swim, and passed out copies of a sermon from J. Vernon McGee that I listened to last weekend with my wife. Really great teaching from the book of Romans on "living the Christian life." If you have an interest in hearing it and 45 minutes to do so, I highly recommend checking it out: The Success of a Failure
    Categories
    Swim Workouts
  10. After 1040 weeks out Week 9 back in the pool

    by , December 3rd, 2012 at 11:09 PM (After a long rest)
    After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.

    I really enjoyed todays workout especially the main set.

    Warm up

    400 free
    6x50 catchup drill

    Main set
    5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.

    2nd Main set
    3x200 kick with flippers on 2.45
    10x50 free on 35
    8x50 free best stroke on 1 min easy

    200 warm down

    Total: 4400 yds


    Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
    Tags: workouts
    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -12/04/20122

    by , December 3rd, 2012 at 01:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 kick 4:30 4:30
    Three rounds. Round 1 intervals left, 2&3 right.

    8 X 125 IM 2:15
    #1: 50 fly 2: 50 back 3: 50 breast 4: 50 free, repeat.

    1 X 200 negative split 3:00
    3 X 50 build 1:00
    6 X 25 sprint :30 #6 on 1:00
    Freestyle, four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  12. 12.3.12 - Monday workout

    by , December 3rd, 2012 at 10:18 AM (Pete's swim blog)
    Swam w/ Danny, Roger, Dave, Dave, Dave and Aundrey. Skipped Saturday swim so I could coach a Lego tournament in Birmingham. The kids come up with some amazing stuff! We did well enough to qualify for state but we have our work cut out for us if we want to move on from there. With 2 days off, I was feeling pretty strong this morning. One of my better practices in a long time.

    SCY

    600 warm up

    4 x 200 - 3:00 Convert Free -> IM
    50 Easy

    5 x 200 - 3:00, 3:10, 3:20, 3:30, 3:40
    Convert IM -> IM Kick
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00 (I did 25 sdk w/ fins, 25 easy)
    * 50 Hard IM Order - 1:00
    * 50 Pull - 1:00
    50 Easy

    5 Rounds of:
    * 100 Kick - 1:40 (Made 1:25-1:27)
    * 50 Pull - 1:00 (Made :27-:30)

    2 x 25 Fly - :40 No breath
    2 x 25 Back - :30
    2 x 25 Br pullouts - :40 No breath
    2 x 25 Back - :30
    2 x 25 Free - :40 No breath
    2 x 25 Sprint - :30
    100 Easy fly

    400 IM - 6:00 (5:40)
    300 Pull - 4:30 (3:35)
    200 IM - 3:00 (2:40)
    100 Cool down


    (5300 Total)
    Categories
    Swim Workouts
  13. Sunday, Dec. 2

    by , December 2nd, 2012 at 08:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :45
    50 EZ
    5 x 50 burst + cruise @ 1:30
    50 EZ
    3 x 25 @ 100 pace + 25 EZ @ 1:30
    100 EZ

    Total: 1450


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

    Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.

    Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!

    NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!
    Categories
    Swim Workouts
  14. Sun, Dec. 2, 2012 USAS Meet Results Day 2 - Wenatchee

    by , December 2nd, 2012 at 07:17 PM (Fast Food Makes for Fast Swimming!)
    In hindsight...I should've not even gone to the meet today. 2nd days of events like this just aren't the same as when we were younger.

    I again did the standard team warmup:

    600 Free
    3 x 200 IM (stroke down/Free back)
    4 x 50 @ 1:00 EZ/Fast
    2 x Dive 25s

    After this I just went into relaxation mode, and used a 2 hour+ window to sit down with my laptop and update the records for the Inland NW SCM records that were broken (I'm still waiting for a full update of the NW Zone SCM records from the NW Zone meet in October) <-- That Guy?? any help here? I can weed through them, but it'll take time.

    Finally, my events:

    200 Free - 1:57.61 - 2nd place
    26.8/29.9/30.2/30.5
    My legs were just tired and hurt on the second 100 of this race. I figure that's the "getting old" part of me kicking in.

    200 Breast - 2:34.15 - 1st place
    35.5/39.0/39.8/39.0
    Beat the 12 year old girl on our team my less than a second! but paid for it too...
    I did alright on this race, tried to stretch it out a bit, and increase the turnover near the end. Overall it was a bit slow, and afterward I had a little soreness on my left side groin area.

    After cooldown and sitting in the chair for a while, the pain began to get a little more pronounced. ouchy.
    I talked with John about it, and I may have overdone it a little. I told him I'd give the next race a shot, plus do the relay as well (since we had 7 relays in the 13&Over age group, and I didn't want him to have to rewrite all of them if not needed).

    100 Back - 1:06.03 - 4th place
    32.9/33.1
    That's gotta be the most even split back race I've ever done!! Granted I didn't exactly explode off the wall for my start, and didn't kick too much either. I was hurting for sure, and after this race we made the final decision to scratch my remaining races for the day.

    50 Free anchor leg on the 200 Free Relay - not sure on the split, but John thinks it was 22-high/23-low. The team from Moses Lake had a 5 yard lead on us when I dove in, and their 4th swimmer wasn't the greatest out there, so I knew we had a shot to possibly catch him. I gave it all I had, good relay exchange, 1 breath down, 1 breath back, but just couldn't quite catch him. It was fun though! Relays get me pumped, especially for these kind of situations.

    100 Fly - SCRATCH

    50 Free - SCRATCH

    My first two races I've skipped out on since returning to swimming. Oh well, no sense in hurting myself, right? Now I just need to ice and rest my injury, unless I can find a good massage therapist.
  15. Sat Dec 1 2012

    by , December 1st, 2012 at 11:36 PM (Ande's Swimming Blog)
    Sat Dec 1 2012

    SCM Meet


    200 - 239
    4 x 50 Medley Relay
    BK 27.82 Me, 49
    BR 29.64 David Guthrie, 52
    FL 28.09 Jim Sauer, 55
    FR 23.87 Mike Varozza, 45
    1:49.42 WR was 1:49.6
    I had too much glide into my turn
    Should have taken one more stroke

    4 IM
    was just minutes after the relay
    I was thinking, I'm tired I don't really wanna do it
    I got up any way & cruised it beside Jim Sauer
    30.95 36.37 1:07.3
    39.91 39.48 1:19.4 2:26.7
    41.40 42.33 1:23.7
    35.51 33.85 1:09.4 4:59.80
    Got deeked in BR

    Next was 50 BK, I should have skipped it since I had a time from the relay
    28.05

    Skipped the 100 FL,
    Should have skipped the 50 BK & swam the 1 FL

    50 FR
    Felt terrible & weak
    25.6

    100 IM
    Felt fried from my other races
    Went 1:01.3 last year
    Terrible jammed BK to BR turn
    1:02.96
    28.85 34.11

    Then swam an easy 1 Fr on the 4 x 1 Fr relay
    Event 24 Men 200-239 400 SC Meter Freestyle Relay
    Regional: 4:04.17 * 12/1/2012 Longhorn Aquatics
    D Guthrie, J Sauer, A Rasmussen, M Varozza
    1 TXLA-ST A 4:04.17*
    1) Guthrie, David M52 2) Sauer, Jim M55
    3) Rasmussen, Anders M49 4) Varozza, Mike M45
    27.93 57.70
    31.45 1:05.59
    29.68 1:01.63
    28.71 59.25


    Tomorrow I race:
    1 BK on 4x1 medley, WR is 4:09
    4 Fr plan to skip it
    50 BR might skip it too
    200 IM hope to do better than my 1 or 4 IM
    50 FL is right after the 2 IM
    Entered 800 FR, might swim might skip

    Updated December 4th, 2012 at 04:38 PM by ande

    Categories
    Swim Workouts
  16. Sat. Dec. 1, 2012 USAS Meet Results - E. Wenatchee

    by , December 1st, 2012 at 09:59 PM (Fast Food Makes for Fast Swimming!)
    Got to the pool early for the team warmup:

    SCY
    7:30am:
    600 Free
    2 x 200 "IM" (Stroke down/Free back)
    6 x 50 Alt. EZ/Fast CHoice of stroke @ 1:00
    2 x Dive 25s

    Then I left for a while (from 8:15-11:00), since they had the younger kids warmup times, plus I wasn't in the first event of the meet. It is a non-split meet, so there is lots of waiting time as well.

    100 Breast - 1:08.90 was 1st place
    32.4/36.5
    Decent race, I ended up "kicking air" a couple of times on my first strokes after the pullout, but still managed to have a good swim.

    200 IM - 2:13.23 was 3rd place
    27.5/35.9/39.3/30.1
    While this race was on par with my other recent 200 IM swims in meets, my backstroke just suffered badly. I was running down some people in the breaststroke, which is strange, but I'll take it.

    200 Medley Relay (co-ed mix) - did Breast - went 30.3
    our original backstroker got sick, so we had to sub in another girl. That's too bad, cause she's one of the fastest girls in the state, and would've got us a nice lead against the boys team from Moses Lake. I ended up with about a 3-4 second deficit when I dove in for my FIRST EVER breaststroke leg of a medley relay. I've done the other 3 strokes, just never been needed to do breast. It was fun.

    200 Back - 2:20.blah-blah was 3rd
    32.8/35.9/36.5/35.3
    This one felt horrible, I was tired, it was a tough race for me today, like usual.

    200 Fly - 2:11.xx - was 1st place
    28.8/33.1/34.8/34.4
    This was decent, considering how tired I was at the start. I had two boys on either side of me about 4-5 seconds back, and I keep peeking at them on the turns. Kept my 2-up, 1 down breathing pattern going, and that's actually what kept me from feeling pain.

    500 Free - 5:17.98 - was 1st place
    1:00.59/1:05.2/1:04.4/1:04.6/1:02.8
    This came close to an even split race. It happened exactly 15 minutes after the 200 Fly, we had a 15 min. break, then I was in the 1st heat of the fast-slow seedings. I beat my previous season time from Bainbridge by 2 seconds or so, so that was good as well. It's also about 6 seconds from my masters best time.

    My placings are so high in this meet because most of the fast kids in the area are either at the Husky Invite meet in Federal Way, or at the other LMSC meet on the eastern side of the LMSC. We've just got the "western" teams here this weekend.
    I've got the other half of events to do tomorrow, it's gonna be tough, 2 day meets are always like that for me...these kids can recover like nothing, but us need a little something more to bring us back. -->
  17. Fri, Nov. 30, 2012 7:00-8:30pm Meet Prep

    by , December 1st, 2012 at 01:53 AM (Fast Food Makes for Fast Swimming!)
    I got my spot all reserved at the pool (got my chair set down at least), and that's the most important thing. It's gonna be crazy as hell at the pool this weekend, and every chance I can get, I'm gonna vacate the place for my house.

    In other good news, my 15 year old teammate Jared swam a couple events today at the Husky Invitational in Federal Way, WA today, one of which was the 500 Free. He went a new PB of 4:52.77, dropping almost 10 seconds. Out in a 54mid, held 29mids the rest of the way. Awesome. Now I just need to follow suit.


    --------------------

    Warmup/Workout:

    1000 Free warmup, stretch it out
    1000 Kick w/ fins and board (I did about 500 or so with board only, NO FINS, really really easy)
    1000 Pull - did 500 Free, then switched to 75 Free/25 Front SCull the rest of the 2nd 500

    The set:
    12 x 50 IMOrder (3 of each) @ 1:15
    -- Drill, then Build, then Sprint by 50s
    felt really good here, went fast!

    4 x Dive 25s from the blocks that were just set up. Kids got to practice their shallow water dives into the 4'3" of water.

    12 x 25 turns 25s from the middle of the pool, 6 @ each end.

    outta there!

    ------------------------
    ~3400 Yards (maybe)


    I took a look at the heat sheet on the wall at the pool. Not a lot of fast folks, but I'll have a good run for my money with 3 or 4 boys from the Moses Lake team. I'm the top seeds in the 100 & 200 Breast, & 200 Fly, with 2nd-4th in my other events, aside from the stupid 50 Free which I'm 6th.
    It will be a fun meet, and I'm ready to race.
  18. Friday 11/30/12

    Friday 11/30

    AM only SCY

    600 swim (200 FR 4/6/2, 200 IM k/dr, 2000 FR 4/6/2)
    400 kick w/ board + fins

    10x75 @ 1:20 25 kick/50 build (alternate 2 FL/2 FR)

    6x
    2x50 @ 1:00 odd: pull even: fast (1 round FR, 2 rounds FL)

    6x100 @ 1:15 hold PINK HR (held 1:03s)

    150 EZ

    Total: 3100
    Categories
    Swim Workouts
  19. Not so Fast Fri Nov 30, 2012

    by , November 30th, 2012 at 02:57 PM (Ande's Swimming Blog)
    Fri Nov 30, 2012

    SCM meet is tomorrow
    Entered:

    Sat
    06 400 Individual Medley
    10 50 Backstroke
    12 100 Butterfly
    18 50 Freestyle
    22 100 Individual Medley

    Sun
    34 400 Freestyle
    38 50 Breaststroke
    200 Individual Medley
    46 50 Butterfly
    56 800 Freestyle

    plan to do a few relays
    probably drop the 4 free
    My wife has had a bad cold &
    I hope I don't catch it. No symptoms yet



    Swam: yesterday, just took it easy


    Whitney coached
    5:00 - 6:30 dove around 5:20
    SCY UT Swim Center
    north end main pool, blocks
    Swam with Mike, Todd & Chris
    beside Gull, Keith, David, & ??


    Warm up
    150

    Main Set

    Assigned:
    4 rounds of
    50 fast
    50 easy
    100 fast
    400 easy

    Did:
    25 or 50 easy speed on the 50's
    50 easy
    25 easy speed on 100's
    half or less of the 400 easy


    Next Meets:

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


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  20. Friday, November 30, 2012

    by , November 30th, 2012 at 02:45 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 72, pool at 80, 100% water clarity.
    Partly sunny with humidity at 66%

    Warm up:
    1x300 as 50FR/50BK

    *Set 1*
    1x5000 FR for time with 500 splits
    1. 5:56.6
    2. 6:01.2, 11:57.8
    3. 5:58.5
    4. 5:59.0, 11:57.5, 23:55.3
    5. 5:58.5
    6. 5:59.1, 11:57.6, 35:52.9
    7. 6:00.4
    8. 6:04.8, 12:05.2, 47:58.1
    9. 5:58.4
    10. 5:52.2, 11:50.6, 59.48.7


    Warm down:
    200 EZ Swim

    Comments:
    • During warmup I felt the best so far this week, which I think is partly due to getting more protein in my meals, and my sleeping has improved.
    • Set 1 - This is my best 5000 SCY swim in about 17 years going under 60 minutes. My goal was to be at 1:12 pace per 100 or faster. I am really encouraged by the results, although I did get ragged during the 4th 1000, the last 500 was solid. As soon as I showed up on the pool deck, Coach suggested doing it, and then lifeguard Colleen offered to take my splits, since her shift was over(I think it was a planned conspiracy).
    • I have reached my USMS 2012 GTD Goal of 606 miles with an current pace of 607.15 miles as of today. So the week that started out really awful ends up being pretty good.

    Updated December 1st, 2012 at 02:29 AM by fdtotten

    Categories
    Swim Workouts