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Swim Workouts

  1. Friday, March 22, 2013

    by , March 22nd, 2013 at 02:45 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 02:56 PM by fdtotten

    Swim Workouts
  2. 03.22.13 - Friday workout

    by , March 22nd, 2013 at 12:42 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
  3. Sarasota Y Sharks Masters 5:30 AM Workout -03/25/2013

    by , March 22nd, 2013 at 11:08 AM (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
  4. Cold, wet and drizzle.... I have to swim in this tomorrow

    by , March 22nd, 2013 at 07:45 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
  5. Workout 03/21/13:

    by , March 21st, 2013 at 08:45 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
  6. Thursday, March 21, 2013

    by , March 21st, 2013 at 06:04 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
  7. 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!
  8. Thursday, March 21

    by , March 21st, 2013 at 03:57 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 04:25 PM by The Fortress

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

    by , March 21st, 2013 at 01:03 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
  10. 03.21.13 - Thursday workout

    by , March 21st, 2013 at 09:11 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
  11. Late this morning so only a short one

    by , March 21st, 2013 at 07:46 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
  12. Wed, March 20, 2013 7:00-9:00pm Last Blog for dayzzzzzzz....

    by , March 21st, 2013 at 02:07 AM (Fast Food Makes for Fast Swimming!)
    February Fitness Challenge Results just came out as I was typing the blog, so here they are:

    292 total people participated in the FFC this year. I was 1st in my age group for the 35-39 Males, with 125,750 yards swum. That yardage ranked me 18th among all men, and 30th among all men/women combined. All of the men who swam more than me were older as well. Likely they are all retired from real work, and have the ability to swim day and night as they please. I only swim 25 of the 28 days, and I had to go out of my way to get some of those days in. I don't know how people can manage to swim day after day after day without a rest day. Your body needs some time to rebuild itself.


    I took yesterday off from the pool to work on my truck. It was a simple job of changing the starter, but the complicated part was doing it outside on the gravel driveway, in the evening with no light but worklights, in the rain, with a tarp hung over the front of the truck off the garage to shield water away. The whole job was quick...maybe 15-20 minutes total time of actual mechanical stuff...maybe. It was the setup and teardown that took the time.


    I was sluggish today in the pool:
    John split the group into the super taper group for Sectionals, and the 5 of us (ME here) not going to Sectionals.


    800 Free
    800 SDK w/ long fins - cruised about 1:15-1:20 pace/100
    I finally purchased my own long fins!! Yippiee, and they're comfy too!
    800 Free Pull

    Main Set:

    4 x 200 IM Fast @ 5:00 went 2:31/2:32/2:34/2:34
    1:00 extra rest
    4 x 200 Stroke (did back) @ 5:00 - went 2:35-2:38s
    1:00 extra rest
    4 x 200 Free @ 5:00 - went 2:20-2:22, last one tried and did a measley 2:15

    100 EZ swim

    4 x 100 Free @ 1:15 went 1:06/1:07/1:07/1:04 - just plain tired
    1:00 rest
    4 x 50 Free @ 1:15 went :27/:28/:28/:27 - legs sore, but managed
    1:00 rest
    4 x 25 Free @ 1:15 went fast

    200 EZ and out

    5800 Yards


    This is my final official swim practice until after Easter weekend folks. I'm taking tomorrow off from the pool to get last things packed up for our family trip to El Salvador. It's where my wife is from, and we're going to visit the place she grew up, live life like she did, and worship the U.S. soil when we return.

    It's not going to be luxary by any means folks. We'll be at my mother in law's house for most of the time there. The house is a small (VERY SMALL) two room house of sorts. Bathroom is outside in what we'll call and outhouse. Bathing...I'll figure that out later. Water will be all bottled store bought. I may actually drink a few cervezas for the first time in over 11 years as well. At least it won't make me sick like the local water would. Oh, and kiss the English language goodbye for a week as well! I'll be without internet too, but I'll be fine. It's gonna be hot. Low 90s for the high, but the low at night is low 70s. Not a lot of break period from the heat. Sleeping conditions...we're gonna be a big happy family.

    My MIL lives in my house with me year round, but takes a month or two each year to return to her home in El Salvador. My wife just hasn't been back there since she left the country in 1999, and is now making the trip again. Her first time on a plane...should be interesting. :littleJamesdevilsmile: The three little ones will be coming along too. It'll be fun.

    We're also visiting her two brothers and their families as well. The ocean isn't too far away, and we're planning a couple of days hopefully there. There is a new aquatic center of some sort down the road from where we're staying...maybe I'll check it out, but I honestly had no real intentions of lap swimming on this vacation. I'll still have my suits and goggles with me though. Never leave home without them.

    Most of all, we're going to try to be safe, and hopefully not run into "situations" down there. My other brother in law is also going down with us. He lives here in town, and knows the area well. I'm confident things will be fine, but you never know what to expect.

    Nice knowing you hopefully coming later...
  13. Week 24 - Wednesday back home

    by , March 20th, 2013 at 09:48 PM (After a long rest)
    I arrived home an hour later than anticipated due to a delay leaving London. I hung out with the family for about 30 minutes and then my daughter and I headed to the pool for a short stretch swim. It was fun swimming with my daughter buthonestly i could have done with a little more yardage. Still, with all the traveling it was great spending time with my daughter. After practice we had a family dinner whichwas great. All this traveling the past month has been hard on all of us. I am heading back out tomorrow for my last planned travel until after nationals which I am not looking forward to.

    400 free with snorkel
    8x50 catchup
    3x400 pull
    4x100 kick
    4x50 with flippers back
    200 easy

    Total 2800

    I felt pretty bad but I guess that's the time difference and the travel catching up on me.mthe time with my daughter was great and I am looking forward to doing more swimming with her in the future.
    Swim Workouts
  14. Workout 03/20/13:evening

    by , March 20th, 2013 at 08:48 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill
    2 x Noah's Ark with agility paddles
    - Free, then Back

    8 x 100 on 1:40
    - Rotate IM for 75
    (Fly-Fly-Bk, Fly-Bk-Bk, Bk-Bk-Br, Bk-Br-Br, Br-Br-Fr, Br-Fr-Fr, Fr-Fr-Fly, Fr-Fly-Fly)
    - Last 25 = Rotissory Kick drill
    1 x 50 EZ

    10 x 50 FR with snorkel
    - 1-5 on :40 with agility paddles
    - 6-10 on :45
    1 x 50 EZ

    8 x 25 on :40
    - Fast stroke IMO down
    - Underwater SDK on the way back

    200 Loosen and out
    (Solo/Rec/3400 yds/70 min)

    Had a busy afternoon but excited to get into the pool again tonight. Was able to split the whole time which is a bonus. Also, seeing the sun when I started at 6:20 and then still seeing an amber sliver on the horizon on the walk home closer to 8:00 gets a
    Swim Workouts
  15. Wed., March 20

    by , March 20th, 2013 at 04:49 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

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

    Main Sets:

    3 x through w/fins:
    100 AFAP stroke, broken for :15 @ 25s
    200 EZ
    100 AFAP kick
    200 EZ

    back (47), back kick (52 high)
    fly (47), flutter kick w/board (59 flat)
    breast (55), back kick (54, fighting cramps)

    10 x 25 w/parachute @ 1:00
    2 back kick w/med ball overhead
    2 breast w/agility paddles
    3 free w/agility paddles
    3 back w/agility paddles
    50 EZ

    8 x 50 smooth free @ 1:00
    100 scull
    50 EZ

    Total: 3700


    The pool was lovely and empty today. But the parking lot was another story. I had to walk over half mile to get to the pool. I will have to budget time for parking there during the week.

    Did another 100 focus set and it wasn't as dreadful as the last one. I am frustrated by not being able to stay UW as long as usual. I wish my fly was such that I could breath every stroke above water and stay under longer, but that is not to be. I guess I just keep working on the hypoxic element until nationals. I need to sign up! Not sure what to put as my 6th event ...

    Edit: entered (used times from this year for 50s and most recent times for the 100s)
    50 back, 27.80
    50 breast, 33.58
    50 fly, 26.86
    100 IM: 1:04.25 (6th event)
    100 back: 1:02.61
    50 free: 25.21

    I would have put breaststroke as my 6th event, but I'd rather do two events the first day of the meet. Hopefully, the 6th event won't get dropped. But I may sign up for 100 IM at Zones as a back up.

    Updated March 20th, 2013 at 04:58 PM by The Fortress

    Swim Workouts
  16. Wednesday, March 20, 2013

    by , March 20th, 2013 at 03:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, then sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 4(50 Smooth, 50 strong)
    4x50 FR on 1:00 *36-35-35-34

    *Set 1*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into...
    10x100 FR on 2:00 at target 800 M pace
    *1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into...
    4x50 FR fast on 1:10, *33, 32, 33, 32
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6)

    *Set 2*
    8x100 FR on 2:30 at target 400 M pace
    *1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into...
    4x50 FR fast on 1:20, *32, 32, 33, 32
    ---400 FR w/snorkel-fins-agility paddles

    *Set 3*
    6x100 FR on 3:00 best average
    *1:12, 1:11, 1:13 - 1:12, 1:11, 1:11
    (Took extra minute rest between #3 & 4)
    Skipped 4x50 FR

    Warm Down
    1000 FR EZ
    Dryland band stretches 10 min

    Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -03/21/2013

    by , March 20th, 2013 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    We will start our taper for YMCA Nationals today.

    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 100 free 1:45
    Swim @ 80/90%
    #8 @ 100%
    2 X 100 easy 2:00

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    8 X 50 1:15
    Swim @ 80/90%
    IM'ers: 2 of each
    2 X 100 easy 2:00

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Welcome spring!

    We had a full house in our lane at Riverbank this morning—I had four friends to swim and celebrate spring with today. We repeated the same main set we did last Wednesday, only with more people. Here’s what I did:

    600 lcm warmup (400s, 200k)

    500 FR, negative split
    400 IM fast
    100 easy
    400 FR, negative split
    300 IM fast
    100 easy
    300 FR, negative split
    200 IM fast
    100 easy
    200 FR negative split
    100 IM fast
    100 easy
    100 FR negative split
    0 IM fast
    100 easy

    300 pull with paddles

    200 play

    At this point an odd thing happened. We were all basically done with our workouts, and were lingering at the end of the pool waiting for the guards to blow the whistle indicating that lap swim was over, as were the swimmers in the adjacent lanes . . . as if we couldn’t get out of the pool without a signal. Everyone seemed to be having these "Why haven't they blown the whitle yet" conversations when finally someone hypothesized that maybe the pool was closing at 8:30 today rather than 8:15, because of spring break. (Why RB has lap lanes for 15 minutes extra on holidays is yet another question). I confirmed this with the guard, and it was true. Woohoo—extra play time! We did a little 4-person synchro circle in our lane, then several of us moved over to one of the empty-by-now lanes to practice more synchro and backwards swimming and kicking.

    50m ballet legs with sculling, oysters, twirls, backwards freestyle, backwards FR, BR, and FL kicking, etc

    50m backwards (feet-first) IM for time [2:00, which is 7 seconds slower than my PR. Clearly this needs more practice.]

    Then it was truly time to get out.
    Swim Workouts
  19. Workout 03/20/13: morning

    by , March 20th, 2013 at 09:53 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    3 x (100 Kick + 200 Swim with agility paddles)
    1 x 100 Kick (to even out the set)

    6 x 50 on :45 (2 Fr, 2 Bk, 2 FR)
    (Odd = EZ, Even = Fast)

    150 loosen and out
    (Solo/Rec/2000 yds/40 min)

    The latest "mega snow storm" to rumble through the area was indeed mostly a dud (yet again), here in SW Vermont anyways. My town is nestled between two mountain ranges, the Taconics to the west and the Green Mountains to the east. While they do not reach dramatic elevations, they serve to buffer us from most of the storms that come through. In town we had maybe four inches of snow, but just 10 miles east they took on over a foot.

    Planning to double tonight, then swim at least once tomorrow. Off to get some info to the local paper about our upcoming Masters meet next month, as well as email some of the nearby coaches to try to promote it. I suppose that I will probably do some grocery shopping as well and make a batch of yogurt later.
    Swim Workouts
  20. 03.20.13 - Wednesday workout

    by , March 20th, 2013 at 09:20 AM (Pete's swim blog)
    Swam w/ Dave. Ray and Dave C swam next to us. Another long set in the hot water but there was a lot of kick so it wasn't too bad. I'll probably swim some more tonight with the kids.


    600 Warm up

    12 x 200 - 3:00 Convert Free -> IM -> Kick -> Free
    100 Easy
    Made the 200 kick on 2:57. Made the final 200 Free on 2:20.

    12 x 100 Up/Down - 1:30 (:05)
    * 1-5 Kick fly
    * 6 Kick Br
    * 7-12 Fly

    100 Cool down

    (4400 Total)
    Swim Workouts