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Swim Workouts

  1. Workout 3/5/12 noon:

    by , March 5th, 2012 at 05:17 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 IM drill

    Go four times through:
    - 100 FR pull with buoy on 1:20
    - 50 kick on :60 IMO
    - 50 Swim FAST on :50 IMO

    300 Drill (FR/BK/fly-br)

    Go four times through:
    - 50 AFAP (did FR/BK/Fly/BK)
    - 75 ez
    - Did these on ~ 3:00 (in between traffic)

    6 x 75 in 1:30
    - first and last FR - 49, 48
    - middle four BK - 51,52,50,48

    100 cooldown and out
    (solo/Rec/2550 yds/50 minutes)
    (total yards for day = 5050/90 min)
    -----------------------------------

    A bit less congested in the water at lunch, but I was happy to get some fast efforts in. The AFAP were more like 90% effort since I'm not at 100%. I tired.

    I was able to talk Kevin into doing the 75's with me - he likes to swim that distance and agreed to do them only if we went on 1:30. Fine by me I was happy to get the last back under 50.

    I'm kinda tired now. Went to lunch with my wife, then proceeded to pass out in the car for an hour as she and my son did some shopping. Off to men's Bible study tonight, and then I will be talking with a pharmacist going to Nicaragua in April with the GHO medical missions group - her first time so the trip leader connected us in order to talk about what to expect.

    Maybe I'll double Tues instead of Wednesday ...
    Categories
    Swim Workouts
  2. Vid+ recovery Swim, Monday, March 5

    by , March 5th, 2012 at 03:22 PM (The FAF AFAP Digest)
    Video from Warrenton Meet:

    Here is the vid from my 27.46 50 back yesterday. I'm in lane 6. Thank you Margaret Conze for videoing. I'm grateful to have it! Compared to my 28.23 50 back vid from the Sprint Classic last October, I can say that: (1) my under waters were decidedly better, especially on the second 25; (2) my turnover may have been ever so slightly faster, and (3) I stuck the finish better. 33 kicks, 19 strokes.

    [nomedia="http://www.youtube.com/watch?v=-_-j4PC16zI&feature=share"]Leslie's new 50 SCY Backstroke National Record Swim - YouTube[/nomedia]



    Swim/SCY/Solo:

    600 various

    20 x 25 shooters w/fins @ :35-:40

    6 x (5 x 50)
    5 single arm fly
    5 single arm back
    5 breast dolphin
    5 DPS free
    5 caterpillar fly drill
    5 various sculls

    100 free
    100 DAB

    Total: 2700


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

    I'm sore from the meet, but actually felt pretty good in the water. Just swam smooth; pure recovery swim. My plan is to hit it hard this week, then do a 5 day drop taper/rest for the Albatross meet next Saturday. After listening to our complaints about mixed gender heats, Jeff Roddin has separated men and women for the 50s. But after a meet of all 50s, I'm still leaning toward doing the 100 fly/100 IM and something else (maybe 50 free at the end). After Albatross, I'll kill it until 3 weeks before Nats and then start tapering.

    Updated March 6th, 2012 at 11:19 AM by The Fortress

    Categories
    Swim Workouts
  3. March 2, 2012

    Warm-up (1400)
    200 swim
    4 X 100 free @ 2:00 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick
    4 X 100 free @ 1:40 DPS
    4 X 50 drill - 25 one arm, 25 scull + kick

    Swim (1600 set / 3000 total)
    2 x
    • 3 x 100 @ 1:45 smooth free, no breathing in or out of turns
    • 8 x 25 @ :45 streamline glide drill
      -- push off in perfect streamline and glide as far as possible, easy swim to wall
    • 3 x 100 @ 1:45 descend 1 - 3


    Wrap-up (500 set / 3500 total)
    6 x 25 @ :45 no breather
    100 easy
    6 x 25 @ :45 no breather
    100 easy

    * 3500 *
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -03/06/12

    by , March 5th, 2012 at 12:24 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    4 X 100 1:40 1:30
    4 X 75 1:20 1:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    4 X 25 sprint :45
    Four rounds. Break after 2 rounds.

    1 X 100 easy
    3 X 50 @ 100% 2:00
    1 X 50 easy

    CHOICE OF FOLLOWING TWO SETS:

    4 X 200 IM 3:20 3:00
    1 x 100 easy 2:30 -
    Two rounds. Round 1 intervals left, 2 right.

    OR

    6 X 300 free 4:00
    Swim or pull. Negative split all 6 and descend 1-3/4-6

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  5. drop back to 1600

    by , March 5th, 2012 at 11:06 AM (Nobody Special)
    * Tomorrow I plan on rejoining the team with their morning workouts. In anticipation of that I only swam an easy 1600 yds today. Here is the workout:

    100 warm up

    4x100 free (w/fins) 2 m int

    8x50 kick (w/fins) 1 m int

    4x100 back (w/fins) 2 m int

    2x100 breast - 2:30 int

    100 warm down
    Categories
    Swim Workouts
  6. 03/05/12 am: We tried so hard

    by , March 5th, 2012 at 11:00 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr/200 bk
    4 x 100 kick on 1:50

    8 x 100 pull with buoy
    - 5 free and 3 back

    8 x 50 quarters strong ~ :60
    - 4 free and 4 back

    1 Noah's Ark pull with buoy
    (solo/Rec/2500 yds/40 min)
    ----------------------

    I got in a recovery swim yesterday of easy stuff not worth mentioning in a blog. My shoulders and neck are still sore from the meet on Saturday.

    Since I'm off from work this week the plan is to swim doubles today and Wednesday, team practice on Tuesday, then start taper mode for the Harvard meet next weekend. These morning practices are a tad disappointing since there are large numbers of people splashing about with me. Maybe lunchtime will be less congested?
    Categories
    Swim Workouts
  7. 03.05.12 - Monday workout

    by , March 5th, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 & Roger. Wore Speedo brief. Pool temp ~85.

    SCY

    500 Warm up

    200 Free - 3:00 (2:20)
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    50 Easy

    200 IM - 3:00
    7 x 200 - 3:00 (100 Free + convert 25 Kick/75 Free -> 100 IM Kick -> 25 Kick/75 Free)
    200 IM - 3:00 (2:39)

    10 Times through
    * 100 - 1:10 (Mixed in 25 stroke on 6 of these)
    * 50 Easy - 1:10

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  8. Saturday, March 3, 2012, Coeur d'Alene, ID SCM meet

    by , March 3rd, 2012 at 10:20 PM (Fast Food Makes for Fast Swimming!)
    I woke up extra early (4:30am) for this one, but luckily had my dad along as taxi driver. I was able to sleep for almost the first two hours of the trip which was nice!

    Being that this meet is SCM, I am now in a new age group (35-39)

    1500 Free - 19:32.29 (New LMSC Record by 19 sec)
    Will definitely re-do this one at a later date.


    Split Requests:
    • 400 Free - 4:40.41 (new LMSC record by 0.01)
    • 800 Free - 9:36.00 (new LMSC record by 26 sec)
    • shut it down after this. I was hurting in my ribs and my breathing. My leg was a little sore as well. I normally wouldn't have thrown in the towel on a SCM 1500, but the way I was feeling, I'm glad I made a good 800 before "quitting".
    • That Guy had a super great 1500 (I claim being his rabbit for 800 meters to get him started!)
    I did two 200 Free Relays here. One was all men's event, and the other was a mixed relay. I don't know my splits, but probably 26+/27- or so.




    200 Free - 2:08.02 - New LMSC Record (by 0.5 seconds)
    • T.G. said I was out in 1:01.7 or so, so to come back in 1:06.3 is pretty good. I felt like garbage on the last 150 of the race, so I was surprised to see my good time!
    100 Breast - 1:16.58 - New LMSC Record (by 4 seconds) (Best Time also)
    • Did this out of selfishness. Not my event, but the record was an easy one so I had to take it.
    200 Back - 2:33.87 - (New LMSC Record by 8 seconds)
    • I did my same backstroke start as the last meet, similar to how you push off for repeats on intervals in practice. I can dolphin kick past most people anyway off the start, and there is no chance of slipping on my poor backstroke starts.
    • Had to kick it into 4th gear for my final 50. I actually did a few SDKs off the last 2 turns, and kicked like hell, and spun my wheels. It looked like what y'all call "backstroke". I only did this in an attempt to not get chicked by a 20 year old backstroker.
    • I beat her by 0.02 at the touch, and celebrated too!!
    200 Fly - 2:24.37
    • No record (this one's tough 2:22.02), but I'll get it one day.
    • This event was more butter-struggle that butterfly for me today. In the shape I was in, and being the 5th event of the day, I was sore and tired.
    • After the first 50 I knew this was going to get tough. I started breathing every stroke WAYYYY too early into the race. This is a sign for trouble for me.
    • I tried to power home at the end, and dead tired I raised my head to see my time. Then I felt better seeing a 2:24.

    ********************************

    Other special news from the meet:

    New National records were set
    • 25 - 29 Female 50 Back, Diana MacManus went 28.92, smashing the old record of 30.something!!
    • She just misssed the masters W.R. by 0.12!! dang!
    • She made an attempt at the 100 Back as well, and came up short of the N.R. by 0.3 seconds! dang dang!!
    • 90 - 94 Female 200 Breast, Charlotte Sandoval of Montana set new National Record...and she may have a few more...still need to check.

    Updated March 3rd, 2012 at 10:26 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  9. 03.03.12 - Saturday workout

    by , March 3rd, 2012 at 06:19 PM (Pete's swim blog)
    Swam at HSA w/ Dave x 3, Bob x 2, Scott, George and others. Wore Speedo brief. Pool temp 82-83.

    SCY

    500 Warm up
    5 x 100 - 50 Kick/50 Drill w/ Fins

    100 Fly (25 Drill/25 Swim)
    200 Pull
    100 Fly (25 Drill/25 Swim)
    100 Back (25 Drill/25 Swim)
    200 Pull
    100 Back (25 Drill/25 Swim)
    100 Br (25 Drill/25 Swim)
    200 Pull
    100 Br (25 Drill/25 Swim)

    400 Free (made 4:40)
    4 x 100 IM - 1:45
    8 x 50 Free - :55 (Easy/Hard)
    16 x 25 - :30 (IM Order Easy/Hard)

    4 Times through (IM Order on stroke):
    * 50 Free - :50
    * 25 Stroke Hard - :30
    * 100 IM - 1:40
    * 25 Stroke Hard - :30
    * 50 Free - :50

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  10. 3000 Yds -

    by , March 2nd, 2012 at 06:47 PM (Nobody Special)
    * Busy day today - a 3000 yd workout followed by a trip down to Wilmington to spend some time with the boss. Here's the workout:

    100 warm up

    1x350 free (w/fins)
    1x250 free (w/o fins)
    1x350 free (w/fins)
    1x250 free (w/o fins) - all with 1 m rest btn

    10x50 kick (w/fins) 1 m int

    8x50 back-to-breast (w/o fins) 1:10 int

    8x50 free (w/fins) 50 sec int

    100 warm down
    Categories
    Swim Workouts
  11. FAST Fri Mar 2nd, 2012, SCY

    by , March 2nd, 2012 at 05:07 PM (Ande's Swimming Blog)
    Fri Mar 2nd, 2012, SCY

    Thu Mar 1st
    sort of doubled but didn't blog my thu work outs, on my long drive from martindale to Austin there was a stretch of IH 35 that was stopped & all I could see was red lights for miles, so I took an exit (a real one) and drove on the access road but got a flat tire.
    It was dark so I drove on the tire till I got to a gas station. I figured it would be easier to change my tire on concrete in the lights out of traffic instead of in the dark on grass or gravel. Usually I'd call ATT Auto rescue but figured with the traffic jam & wanting to get to practice I'd just change the tire myself. So I found I had a full size spare and all the tools. Took a while to find em. I had all the tools out and a samaritan pull over & offered to help.
    I thought "no I've got this" but said
    "sure I'd appreciate it."
    it's been years since I've changed a tire.
    but we did it, put the flat in the truck which had dime size holes on the inside sidewall.
    Then I headed out to get to practice. but drove several country roads to taking the back way & avoiding the mess on IH 35. not sure if it was construction or or a wreck. but obviously 3 lanes were getting squeezed down to 1, I guess there were cop lights to rubber neck.

    I arrived & dove in around 7:10, 40 min late
    missed warm up

    main set was 10 x 500
    odds were desc 500's 1 70%, 3 75, 5 80, 7 85% & 9 90% effort
    evens were 4 x ? strong 1 easy
    2) 4 rounds of 4 x 25 on 17.5 1 easy
    4) 2 rounds of 4 x 50 on 35 1 easy
    which is where I started, in a lane doing them on 40, &
    decided to try again at noon
    the 500's were changed to 400's & I was feeling pretty fried so I got out around 1:00
    Later Thu evening I got my busted tire replaced.


    Whitney Coached AM practice
    SCY UT Swim Center: Diving well
    6:30 - 8:00 dove in 6:35ish
    wore Speedo pro jammer
    trained with Jim Korey, Max, & Tenneile,
    beside Larry, Bob, Stan, & Dale on my left Tyler, Todd, Chris, & guest Dave Sims swam on my right in the wall lane which I hate & avoid.
    Whitney moved them down to the main pool
    which is set up center course & much cooler


    Warm Up
    5, 4, 3, 2, 1


    Main Set

    9 x 50 fr on 1:30 best Ave from a push
    went 27's & 8's

    50 fr from a dive off the side
    went 24

    9 x 100 fr on 2:30 best Ave from a push
    held 59's went 58 on last one

    100 IM off blocks
    went 59


    ~ ~ ~ ~ ~
    ~ ~ ~ ~ ~

    2012 Meets (I'm considering)

    Mar. 30 & 31, 2012
    South Central Zones, SCY
    South Lake, TX
    Days Till

    Jul. 5 - 8, 2012
    2012 USMS LCM Nationals
    Qwest Center, Omaha, NE
    Order of Events


    Aug 11 & 12, 2012
    South Central LCM Zones
    Palo Alto Pool
    San Antonio, TX
    Categories
    Swim Workouts
  12. Brain Fart, Friday, March 2

    by , March 2nd, 2012 at 03:57 PM (The FAF AFAP Digest)
    I was very excited to have a social swim with Speedo scheduled today. Left the house with water in hand. The only problem was that I forgot my backpack. Whoops! I chatted with Pete for awhile and then drove home and found it on the garage floor. But I had nothing else planned for early afternoon, so headed back to the pool to get in a short solo workout.

    Swim/SCY/Solo:

    600 various
    10 x 25 shooters w/fins @ :35
    6 x 50 fly drills @ 1:00-1:10
    25 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    75 EZ
    2 x 25 AFAP backstroke from the blocks
    -- went 12 high and 12 mid from a rolling start moving after the clock ticked past 59
    -- 75 and 125 EZ after each
    -- was a touch faster on the one that was shallower
    -- 16 kicks, need to take 15 with kneeskin
    50 EZ

    Total: 1800

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

    I felt pretty good in the pool today. I can tell I've rested the legs for a week. I'm glad the meet is Sunday to give me another day to recover from ART.

    Here are the links to the psych sheet and heat sheets:
    http://www.warrentonmasters.org/Medi...12-program.pdf
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    I got one wall lane, which reflects my usual 25% rate for end lanes. But I swam pretty fast at this pool last year with a couple races in end lanes in the shallower end. I don't really have any time expectations for the meet. Though I don't think I'll swim slow having just had a much needed easy recovery week. I may skip the 50 free as there's only 20 minutes between that and the 50 fly.

    Race Club article about strength training:
    http://www.warrentonmasters.org/Medi...pring-2012.pdf

    Butterfly, second kick:
    http://ht.ly/9pmK4
    -- I do love single arm fly for kicking timing.

    Women's FS3:

    A friend forwarded me this link re: womens FS3:
    http://forum.collegeswimming.com/vie...php?f=9&t=5777

    And I found this one: Big10s Swimming Championshiops 2012 - FS3 Controversy - [nomedia="http://www.youtube.com/watch?v=--7obWaL-Z4"]Big10s Swimming Championshiops 2012 - FS3 Controversy - YouTube[/nomedia]

    --This says supposedly you're supposed to wear the FS3 6-8 x before the target race.
    -- I'd love to get my hands on a HS reject suit to see how it feels in the water.

    Updated March 2nd, 2012 at 10:31 PM by The Fortress

    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout -03/05/12

    by , March 2nd, 2012 at 03:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    1 X 100 swim 2:00
    1 X 100 kick 2:00
    1 X 100 swim 2:00
    10 X 50 kick 1:00

    1 x 100 moderate free 2:00
    1 X 100 stroke or IM 2:00
    1 X 50 fast-choice- 1:30
    Four rounds.

    5 X {3 X 100 free
    Alternate 1:25-1:20-1:15 five times

    WARM DOWN: 4 X 50 easy 1:00

    5300Y
    Categories
    Swim Workouts
  14. Workout 03/02/12: I need some time to search my mind

    by , March 2nd, 2012 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200BK/200 IM drill

    10 x 100 FR pull with buoy on 1:20
    ez 50

    8 x 50 on :55
    - odd kick IMO (25 strong, 25 FAST)
    - even swim IMO

    4 x 50 FR on :45
    - Quarter's strong
    ez 50
    4 x 50 FR on :50
    - Burst 8/10/12/14 no breath then cruise
    ez 50
    4 x 75 on 1:20
    - by 25: FR DPS/Fast IMO/FR burst 6 and cruise
    ez 50
    1 x 100 IM for time (went 1:09.88)

    500 Noah's Ark pull with buoy
    100 loosen and out
    (solo/Rec/3600 yards/60 min)
    -----------------------------

    We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:

    Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.

    I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->

    I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me

    I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.

    Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me

    More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.

    Ok, that's it.

    Updated March 2nd, 2012 at 06:05 PM by rxleakem

    Categories
    Swim Workouts , Planning
  15. 03.02.12 - Friday workout

    by , March 2nd, 2012 at 08:27 AM (Pete's swim blog)
    Swam w/ Dave x 2. Wore my Nike jammer which is now stretched to the point of "emergency backup status". I'm afraid it has become a wardrobe malfunction waiting to happen. Pool temp ~85. Seemed cooler today.

    SCY

    400 Warm up

    4 x 50 fly - 1:00 Descend
    4 x 50 Back - 1:00 Descend
    5 x 200 - 3:00 (Odds 1st 50 Stroke, Evens 1st 50 kick)
    8 x 50 Pull - :50 2 Easy/2 Hard
    5 x 200 - 2:45 (Descended 2:25 -> 2:16)
    4 x 50 Br - 1:00 Descend
    4 x 50 Free - 1:00 Descend

    200 Cool down

    (3800 Total)
    Categories
    Swim Workouts
  16. Thursday, March 1, 2012 5:00am & Lucky to be here too...

    by , March 1st, 2012 at 10:03 PM (Fast Food Makes for Fast Swimming!)
    A.M. Workout:

    200 Free
    200 Kick w/ board
    400 Free Pull
    200 IM Drill


    12 x 75 "IM" @ 1:10 (the lane next to me was doing Free @ 1:20, they looked at me with a puzzled look as I swam past them while they were "wall hugging".
    • 2 @ 50 Fly/25 Back
    • 2 @ 25 Fly/50 Back
    • 2 @ 50 Back/25 Breast
    • 2 @ 25 Back/50 Breast
    • 2 @ 50 Breast/25 Free
    • 2 @ 25 Breast/50 Free
    8 x 75 Free @ 1:00

    100 EZ
    -----------------------
    2600 Yards

    =================================

    At work this morning, I had an interesting experience. Let's just say I'm lucky to be here typing this blog entry.
    I work in maintinence of the packing lines at an fruit packing warehouse. I work in the palletizing department - lots of big machines, high places, and DANGER!
    Well, I found out first hand today after over 7 years how to get the scared out of me!!
    I was working inside a palletizing maching, on the deck that raises/lowers the pallet load. The operator knew I was there and going to fix something quick. He was there watching me do it, and also to keep an eye on the power button. Well...something happened, and some other dummy guy came into the area and turned on the machine!! (I know...lockout/tagout...but it's in the past now).
    Well...I had to move like a cat, because I was blocking the photoeye that tells the maching that a pallet is loaded, and time to cycle upward to receive the first layer of boxes. Uh-oh!! I dropped my , spun around and dove/jumped outta there!! Well, originally I was at base level, but be the time I got out of the machine it was about 5-6 feet up at that point. I had to fly past a full pallet and the framework of the machine, but made it!
    Lucky for me I didn't severely injure anything. I landed on my feet, but it was quite a jump/fall. I don't know how I did it, but I have a monster bruise on the side/back of my right thigh/hamstring too. Still don't know what I hit, but just glad to be here safe.

    I also still have my job, because I refrained from kicking "dumb guy's" butt right there on the spot too!

    Good news is...I'm still ready to race this weekend, so watch out That Guy...1500 here I come!! (you'd better get the money back from the hitman, 'cause he missed)
  17. Thursday, March 1

    by , March 1st, 2012 at 04:06 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various

    8 x 25 back shooters w/fins @ :40

    6 x 25 no breather free @ :40
    50 EZ

    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 25 easy speed fly @ 1:00
    50 EZ

    2 x (25 @ 90-95% + 75 EZ)
    free = 10 mid-high
    breast = 13 flat-ish
    100 dolphin dive

    Total: 1750


    ART, 30 minutes

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

    Random thoughts:

    1. It is absolutely gorgeous here! 67 and sunny. Top down. I feel like we got off with the easiest winter ever.

    2. I have fought back this cold. This is the first time in recent memory I can recall doing this. I usually can't avoid a miserable downward spiral. I think it really helped to rest the very minute I felt it coming on. And, happily, this was supposed to be a recovery week anyway.

    3. I did feel somewhat rested in the water.

    4. I have been sleeping a lot. It is going to be brutal getting up at the crack of down for this weekend's meet. (sprinter whine)

    5. I received my Arena X-Glide suit in the mail. Unfortunately, they sent me the open back and not the closed back. But with my body glide in hand, I will try it on to see how the size is (having never worn an Arena before). If the closed backs really take 2 to get on, I may just stick with the open back.

    6. My shoulder/scapular area has calmed down slightly. However, I have had issues with my upper rhomboid and lower infrasprinatus areas off and for awhile now. I'm going to discuss PRP-ing these spots with my doctor next week. (I previously PRP'd the upper infraspinatus and supraspinatus in 2008.) In the interim, I may see if he will give me a tylenol or advil injection to calm those areas down. I've been diligently doing my rehab exercises, taking advil, etc. without any real effect. The ART seems to help the most. But I grow weary of it bothering me (sprinter whine), and the PRP is sure to help IMO.

    7. I am wondering if my elbows are now stable enough to start lifting lightly. My left one is still bothering me every so slightly. I think it was from doing torque drills with paddles. I have not touched a paddle since.
    Categories
    Swim Workouts , ART
  18. Sarasota Y Sharks Masters 5:30 AM Workout -03/02/12

    by , March 1st, 2012 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    1 X 100 1:40 1:30
    1 X 100 KICK 2:05 2:00
    Four rounds. Rounds 1/2 left, 3/4 right.

    1 X 100-stroke/free by 50 2:00
    1 X 50 stroke 1:15
    4 X 25 stroke-fast- :45
    Four rounds.

    10 X 50 kick 1:05
    1 X 100 swim

    3 x {4 X 150 free 2:30
    Within each round:
    #1 50 fast/100 moderate
    #2 100 fast/50 moderate
    #3 fast
    #4 moderate

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  19. 03.01.12 - Thursday workout

    by , March 1st, 2012 at 09:20 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp 86. Wore my Speedo Aquablade jammer. Kind of a "everyone brings their own set" day.

    SCY

    400 Warm up

    6 x 50 - :45

    Dave M's set
    4 x 100 - 1:10 (Last 25 of last 100 fly)
    :20 Rest
    4 x 50 - 1:00
    3 x 100 - 1:10 (Last 50 of last 100 stroke - I did backstroke)
    :45 Rest
    3 x 50 - 1:00 Stroke
    2 x 100 - 1:10 (Last 75 of last 100 stroke - I did backstroke)
    :30 Rest
    2 x 50 - 1:00
    1 x 100 IM - 1:10 (1:11 - closer than I thought I'd be)
    50 Easy
    Pretty much kept on pace through the 100s on 1:10. Adding 50 and 75 stroke to that got me. Really pleased with the IM. I've been doing 1:17s lately so something is clicking.

    My Set
    12 x 100 - 1:15 This is convoluted so bear with me. Swimmer #1 leads off while swimmers 2-4 draft behind. At 100 yds, swimmer 1 stops, lets other swimmers past and then pushes off in the back of the line. At 200 yds, swimmer 2 checks the pace and then pushes off on 2:30. At 300 yds, swimmer 2 stops, lets other swimmers past and then pushes off in the back of the line. At 400 yds, swimmer 3 checks the pace and pushes off on 5:00. This cycles through all swimmers. At 700 yds, swimmer 4 yields to swimmer 1 who then takes his second 100 at the front. At 800 yds, swimmer 1 goes back to the back and each swimmer then leads for 100 yards. No time checks... just go hard.
    50 Easy
    It didn't go quite like I dreamed it up but it wasn't bad considering my poor explaination and it being our first time to try something like this. At least nobody ran into each other. The hard part was really being last and not running into the person in front of you. The draft is really strong at the end. The other big problem is people bunching up on the time check. Not sure if we will do this again but it was interesting to try at least once.

    Dave B's
    8 Times through:
    * 50 Hard Stroke - :45 (IM Order)
    * 25 Easy - :45
    These went pretty well. Thanks to those that have helped with my breaststroke. I made :34 and :33 on the br from a push-off. The Aquablade helped some but I didn't have a dive, shave or taper and that's pretty close to my meet time.

    200 Cool down

    (4250 Total)
    Categories
    Swim Workouts
  20. Tuesday/Wednesday Febraury 28-29, 2012 swims

    by , February 29th, 2012 at 09:47 PM (Fast Food Makes for Fast Swimming!)
    Tuesday A.M.'s swim was almost not even worth getting in the water for. I just wasn't in the mood to swim. My body just runs on autopilot in the morning, and when I woke up, I was standing on the pool deck with goggles ready!
    I managed 1800 Yards of BLAH with main set of 5 x 100 Back (who knows why??)

    ==============================

    Wednesday A.M.

    2 rounds of:
    200 Free
    100 Kick w/ board
    200 Free Pull

    Main:
    7 rounds of (3 x 100 Free)
    • 1:40
    • 1:35
    • 1:30
    • 1:25 (did pull)
    • 1:20 (did pull)
    • 1:15 (did pull)
    • 1:10
    I just cruised through most of this, holding 1:08-1:09s until the last set, then I dropped them to 1:07ish.

    300 EZ Kick w/ board

    ------------------------------
    3400 Yards

    ==============================

    P.M. Workout:

    got in late at the YMCA, had to work till 5:00pm tonight, so only had a little over 1/2 hour while my daughter was swimming.

    Warmup:
    200 Free
    100 Kick on back
    200 Free

    Main:
    200 IM @ 2:50 (2:32)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45
    1:00 rest
    200 Free @ 2:50 (2:14)
    2 x 75 IM no free @ 1:05 (:58-:59)
    3 x 50 Free @ :45 (:31s)
    1:00 rest
    200 IM @ 2:50 (2:29)
    2 x 75 Free @ 1:05 (:51s)
    3 x 50 IM Order no free @ :45

    300 Kick EZ w/ board

    ---------------------------
    2300 Yards