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Swim Workouts

  1. sore but still going strong and yes breaststroke day today

    by , March 13th, 2013 at 07:42 AM (Mixing it up this year)
    I will be swimming breast in an up coming meet which is the reason for the training even though it is minimal.

    500 free
    500 free kick w/zoomers

    5x200@3:15 free w/strapless paddles, bouy, & snorkle went 3:10, 3:04, 2:59, 2:55, 2:50
    500 breast kick
    10x50@1:00 breast pull w/zoomers get the wave

    500 alternate 100 free/100 drills

    Total 3500 yards
    Categories
    Swim Workouts
  2. Tues, March 12, 2013 5:30-7:30pm

    by , March 13th, 2013 at 12:05 AM (Fast Food Makes for Fast Swimming!)
    We started out with a small awards from the meet last weekend. It was a last chance qualifier meet for the Sectional Meet in 2 weeks. A few kids got some of their times for the meet.

    Our group was split into 3 different workouts today. 2 kids super tapering for Sr. Sectionals this weekend, 9 semi-tapering for Sectionals in a week and a half, and 8 or so doing endurance based not-fun workout.
    Luckily, I got put in with the kids tapering for Sectionals, even though I'd probably rather do the endurance workout, my body probably couldn't handle it right now anyway.
    I don't mind taper time right now, especially with how tired I am. Let the kids taper, I'll join right in with them.


    Warmup:

    600 (25 Free/25 V-Sit Scull)
    (600/600)

    10 x 100 SDK w/ short fins @ 1:40 Odds EZ, Evens Fast
    my fast ones I ranged from 1:10-1:14. I found if I came off the wall on my stomach or side vs. on my back, I could SDK further.
    (1000/1600)

    3 x Broken 200 Stroke @ 6:00 w/ :15 rest between 50s
    I did Fly - 1st time in a long time that I've actually had the lane space to truly do fly in practice.
    Went Broken ~2:07, ~2:05, ~2:06
    I wasn't exactly all out, but it was a strong pace and felt good.

    200 EZ
    (800/2400)

    10 x 50 Stroke Drill Choice @ 1:30
    Did Fly, 3-3, 2-2, 1-1, then Full Stroke to end
    (500/2900)

    10 x 25 from the middle @ 1:00 working on fast good turns
    (250/3150)

    6 x 25 ALL OUT Choice @ 1:00 - did Free
    (150/3300)

    400 EZ

    -----------------------
    3700 Yards
  3. Workout 03/12/13:

    by , March 12th, 2013 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    I had the day off today and was planning to double, but woke up feeling a tad off and before leaving the house I had that strange wave of nausea hit me. Thankfully, my wife was able to drive him to school and I went back to bed - slept for 3 hours. Just took it easy and farted around the house. From 4-6 I volunteered my time to sit in on a healthcare career summit put on locally by the department of labor. I try to attend events like these to help give folks an idea on how I ended up counting pills for a living, and how they can do the same. It was an interesting format and I was able to munch on some cookies and brownies, too.

    Jumped in tonight with the Masters crew:
    200 FR/200 BK/200 IM drill/100 kick

    350 FR on 4:30
    200 IM om 3:30
    2 x 50 Burst and Cruise on 1:00
    4 x 25 FAST on 1:00
    Then back up the ladder

    Finished with 50's from the blocks, relay style with GregJS. We each 4 before a 200 loosen and out.
    (Masters/Rec/2500 yds/60 min)
    ---------------------------------

    Felt ok during the swim tonight, but still tired. I plan to head to bed shortly and skip swimming tomorrow morning before work. On Thursday I am traveling as a chaperone/driver with my son's school to visit Roberts Wesleayn and Houghton Colleges in western NY, with a side trip to Niagara Falls on Saturday before heading home. Preston is not interested in attending either college, but the experience of visiting them should help him to feel out what is the best path for choosing a college down the line. gregdanner helped me out with some swimming options in the area, but that all depends on our timeline, which looks more like time at Houghton (30 miles to nearest Masters team). May try to get a quick dip on campus at either school, but that is yet to be determined. Time for some good road-trip music!
    Categories
    Swim Workouts
  4. Tuesday, March 12, 2013

    by , March 12th, 2013 at 05:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Gray, cloudy skies, intermittent rain, humidity at 91%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR as (100K/scull, 100 CU) w/snorkel-agility paddles
    200 FR as 6(25 EZ DPS-6, 25 DPS-7 w/strong kick)

    *Set 1*
    20x50 on :50 *33/32s/31
    --1x500 on 6:30 *5:58
    10x100 on 1:45 *1:07/1:06s/1:05
    --1x500 on 6:30 *5:55
    6x150 on 2:15 *1:48/1:42s/1:39
    --1x500 on 6:30 *5:55
    5x200 on 3:00 *2:17/2:12s/2:07
    --1x500 *5:50

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

    Comments:
    I missed four days of swimming; Friday-my daughter had a sore throat, Sat/Sun-working around the house, and full weekend family schedule took priority, Monday-my daughter fractured her wrist riding/falling down with her bicyle on the way to our community bus stop by the gate! Last year she had perfect attendence for third grade, but 4th grade has been much tougher on her with stomach bugs, sore throats, and now she has a cast on what is a hairline fracture in her wrist area.

    Today's workout felt ugly all the way through just like the ugly gray clouds and drizzling rain. We have relatives visiting all week, so I just hope to get in the water each day as best possible.
    Categories
    Swim Workouts
  5. Tech Suit Workout, Tuesday, March 12

    by , March 12th, 2013 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    10 x 25 shooters w/fins @ :40-:45
    100 EZ

    Main Sets:

    4 x 25 burst dolphin kick + cruise @ 1:00
    50 EZ
    4 x 50 burst fast hands + cruise @ 1:00
    75 EZ

    1 x burst + cruise SDK from backstroke start (14 kicks to 15m) + 75 EZ

    5 x (25 AFAP + 125 EZ)
    1-3 backstroke from blocks on top (12 high-13 low)
    4 = free w/fins (10)
    5 = free from a dive (11 high-12 flat)

    1 x 50 AFAP breast w/fins (26 high-26 flat)
    -- was UW much longer with tech suit
    100 EZ

    5 x 50 DPS/EVF free w/agility paddles
    100 EZ

    Total: 2800


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    I remembered to stuff an old tech suit in my swim bag today. Found one with a hole in the top layer on the butt. I remember snagging the suit right outta the box. It was pretty tight today, not all that comfortable to wear for an entire practice. (Or I am getting fat in my dotage.) I mostly wanted to practice backstroke starts with it. I'm still working on that checkpoint from going so deep. Before when I landed flatter, it was more of a straight shot to the 15 m mark. Going into cruise mode from now until the meet. I may take an extra day off.

    I spoke with a doc friend today. He was saying that the flu this year is not as acute in the initial phase but is lasting much longer, sometimes 4-5 weeks. I can tell I'm still not 100% with lingering congestion and cough and heart rate still elevated. Just my luck to get the super long term flu after years of successfully avoiding it. At least I'm immune from here on out!

    Swim after you exercise: http://www.swimmingscience.net/2013/...ng-alters.html
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/13/2013

    by , March 12th, 2013 at 02:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervalls left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:15
    4 x 75 kick 1:45
    1 X 100 swim

    1 X 100 IM 1:45
    1 X 75 stroke 1:30
    1 X 50 stroke 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 choice/no free

    1 X 150 2:15
    1 X 75 fast 1:45
    Four rounds

    WARM DOWN: 4 X 50 easy

    4400Y
    Categories
    Swim Workouts
  7. 03.12.13 - The dangers of habits

    by , March 12th, 2013 at 10:18 AM (Pete's swim blog)
    I get up at 4:45 to head to the pool. I'm a morning person but that doesn't really mean I'm 100% awake at that time. I operate on auto-pilot until I get warmed up in the pool. So, I put my swim bag out the night before w/ clothes on it for the next day. I get up, change into my swim suit, shirt and shorts and head off to the pool. At the pool, I take off my shirt and shorts and I'm ready to swim. No need to go change. It's worked well for me for the last 4 years and I've never really had a problem until today. After the DST change, I've really been on auto-pilot in the mornings and that's a problem when one little thing goes wrong. This morning, I put my underwear on, put my shorts and shirt on and headed to the pool. When I got out to the pool deck, I took my shirt off and got my shorts down to my knees and... Yikes! That's not my swimsuit, it's my underwear. At least I remembered to put on underwear.

    Swam w/ Dave, Dave and Dave. Pool temp was back to a reasonable 84 this morning.

    SCY

    650 Warm-up

    6 x 100 Up/down kick - 1:40 (:10) Start w/ 50 kick/50 free
    6 x 100 Up/down fly - 1:30 (:05)
    100 Easy
    Still going strong on the fly. Never went below 50 fly/50 free and did two 100 flys in the set.

    4 rounds of:
    * 50 Easy - 1:00
    * 50 Hard - 1:00 (make :35)
    * 100 Easy - 1:30 w/ pull buoy
    * 100 Hard - 1:30 w/ pull buoy (make 1:10)
    100 Easy
    Made easy ones on 1:10 pace and hard ones on 1:05 pace.

    200 Timed pull (2:03) Same as yesterday when the pool temp was 90. I should be faster.

    4 rounds of:
    * 50 Kick - 1:00 IM order by round
    * 100 stroke - 1:30 IM order by round
    * 100 free - 1:30

    10 x 50 Kick w/ fins
    * Odds - underwater sdk down/easy back alternate back/front
    * Evens - alternate dolphin/flutter

    12 x 25 - :30
    * Odds no breath
    * Evens easy free

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  8. Awesome distance day

    by , March 12th, 2013 at 07:33 AM (Mixing it up this year)
    Had a great workout but I know I will feel it tomorrow. Just really got into pace and enjoyed it.

    500 free
    500 free kick w/zoomers

    20x100@1:30 free w/paddles & bouy went 1:28, 1:26, 1:25, 1:25, 1:25, 1:24, 1:24, 1:23, 1:22, 1:23, 1:22, 1:22, 1:22, 1:22, 1:21, 1:19, 1:19, 1:20, 1:19, 1:18

    500 free slow w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  9. Monday, Mar. 11, 2013 7:00-8:00pm

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

    I swam the first 35-40 minutes of practice tonight on my own. We had a guy from USA Swimming who came to visit our team, and give a talk to the kids and then to the parents. I asked John if I could just get in and swim on my own since I was leaving early. I've already done the USA stuff once, and don't need to learn any more on Round 2...at least not tonight.

    SOLO
    Warmup:

    400 Free
    300 Free Pull
    200 Flutter Kick w/ board
    100 Free w/ 2,3,4,5 SDKs off walls, increasing 1 each length
    (1000/1000)

    My Main Set: Not kicking!

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

    1:00 rest

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

    100 EZ
    (1200/2200)

    300 SDK w/ long fins
    slight calf cramping
    (300/2500)

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

    "Warmup"
    600 (25 Free/25 V-sit scull)
    (600/3100)

    12 x 100 SDK w/ fins @ 1:40 (odds EZ, evens Fast)
    I did 3 of them, EZ, Fast (1:05), EZ
    (300/3400)

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


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

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

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

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

    Second set
    3x500 on 5.50 negative split

    Warm down
    16x50 drill/swim free on 45

    Total 5300

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

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

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

    Total: 2700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

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

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

    1 x 200 kick + 100 swim

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

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

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  13. Workout 03/11/13:

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

    Got in before work today to do:

    200 FR/200 BK/200 IM drill

    2 x 100 Kick/200 with agility paddles

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

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

    Missed the Tri-Train, that was chugging down the fast lane, so I ducked in between their stops to get this recovery workout in. I wanted to go longer on the 100 set, but was tuckered out by number four so called it quits.
    Categories
    Swim Workouts
  14. 03.11.13 - Monday workout

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

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

    SCY

    600 Warm up

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

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

    100 Cool down

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

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

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

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

    Warm down
    4x75 on 1.10 easy

    Total 5000

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

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

    500 free
    500 free kick w/zoomers

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

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

    500 EZ drills/swim w/snorkle

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    1500 Free - 18:19.46 - New LMSC Record

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

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

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

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

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


    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

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

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

    100 EZ

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

    Total: 2500


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

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

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

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

    FINA TT rankings for 2012 SCM are out: http://www.fina.org/H2O/index.php?op...per&Itemid=636. I was most happy to get #1 in 50 free -- a surprise! And I really love being faster than the #1 times in 50 back & 50 fly for the 45-49 age group. :-) Very proud of Jimby for grabbing the #1 spot in the 200 free.

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

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

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

    Warm up
    400 free with snorkel
    6x50 catchup on 45

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

    Warm down
    300 easy

    Total 4000

    I held 1.03-1.04 pace throughout the main set. The 500s were 5.16,5.17. I felt strong throught.
    Categories
    Swim Workouts