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Swim Workouts

  1. Meet Hangover, Mon., Nov. 18

    by , November 19th, 2012 at 05:30 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of rehab ex
    25-30 minutes of stretching/foam rolling

    Swim/SCY/Solo:
    2000 of slow mo drills & shooters


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

    I woke up with a meet hangover, tired and sore. I felt slightly better after the recovery swim, so am hopeful that I can rip off a good speed workout tomorrow. What looks more dubious is that I will have actual lanes to swim in this week. The pool was uncharacteristically crowded at 2:00 today when it is normally deserted. I am worried it will be a working around noodlers week. Blech.

    Still very happy with the meet, and glad that I persevered and swam the 100 breast in the middle. There would be no chance to swim it at NE Champs where both the 100 and 200 breast are adjacent to my best events. I signed up today:

    Sat: 100 IM, 50 free, 100 fly
    Sun: 100 free, 50 back, 50 breast, 200 free

    I entered the 100 and 200 free as if I were doing split requests. I haven't figured out what I want to do with those events. It will depend in part on what time I go in the open 50 free on Saturday. I'm also not positive I want to swim a super hard 100 free right before 50 back on Sunday. I might prefer to throw it in at the end of the day. No worries -- there is no contemplation at all that I will swim a 200 free for time.
    Categories
    Swim Workouts
  2. Mon Nov 21, 2012

    by , November 19th, 2012 at 02:56 PM (Ande's Swimming Blog)
    Mon Nov 21, 2012

    12 days till SCM meet

    Wedge starting blocks just arrived at the UT Swim Center, they are not installed yet and require new holes drilled in the deck

    Swam & Lifted on Sat didn't blog
    Didn't swim Sun
    Plan to lift today or tomorrow

    Made a last minute trip to SA yesterday to see a friend and went to bed late. Decided to sleep in some fro practice.

    Whitney coached
    SCY UT Swim Center diving well
    5:00 - 6:30 dove around 5:55
    Swam with Todd
    beside Larry, Gull, Sloan, & Keith,


    Warm up
    Missed it

    Main Set

    assigned 20 x 200
    4 on 2:40
    1:00 rest
    1 strong

    did: I'm tapering and dove in on #14
    so I swam easy and stayed out of the way on 14 & 15 then picked up the pace a bit but stuck with easy speed 150's

    Showed up again for Noon practice
    warmed up with Jim & Dale
    then swam and kicked easy
    did a few easy speed 25's


    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
  3. Workout 11/19/12:

    by , November 19th, 2012 at 02:23 PM (Maple Syrup with a Side of Chlorine)
    Played basketball last night in the first time in over a month. Stayed for two hours, we had 12 guys so played 3 teams of four. Probably played a little over an hour total on court. My legs are sore, but functioning, however I was the recipient of a chop block to the right forearm and that smarts a bit. With the BU meet in a few weekends, no more bball for me until after the swim.

    Today:
    w/u: 200 Fr/200 Bk/200 IM drill

    Repeat two times:
    2 x 200 pull w/ buoy
    -1st round= Fr @2:40 - went 2:31, 2:28
    -2nd round= Bk @3 - went 2:45, 2:41

    4 x 50 kick on :55
    On next bottom, do ...
    1 x 400 FR GO!
    -1st round = 4:51
    -2nd round = 4:46


    break with other swimmers

    Repeat two times:
    - 4 x 75 IM on 1:15 (work walls, FAST last length)
    - 1 x 100 recovery kick

    200 loosen and out
    (Solo/Rec/3000 yds/65 min)
    ----------------------------
    Felt a little sluggish in the water today. Counting the meet last weekend, I was only wet three times, the last swim on Thursday, so that is to be expected. I've been using my chin-up bar daily and foam rolling more, so I think that helps to some extend in feeling ok in the water.

    The goal with the main set was to swim a 400 faster than the add-up of the pulled 200's. The kicks served as a transition into the longer swim. I am happy with those times, as it kinda justifies my base at 1:20 per hundred for sets, and I really attempted to kick more during the swims than I usually do. I wanted to keep playing with my breaststroke so did the IM rotations.

    I could have gotten in another 10-15 minutes of swimming, but decided to end where I was. A bit too beat up from bball to attempt some Quarter's Strong or burst/cruise efforts.

    Tonight I will be able to head to Bible study, and tomorrow night after work we are picking my daughter up from the train station in Albany - first time I'll get to see her since dropping her off at school in September. Looking forward to a fun visit with her over the Thanksgiving holiday.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/20/20122

    by , November 19th, 2012 at 01:18 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:30
    Four rounds, all choice.

    10 X 50 kick 1:10
    odd: moderate even: fast
    1 X 100 swim

    4 X 300 pull 4:30
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  5. 11.19.12 - Monday workout

    by , November 19th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger and Keith. My back is a wreck after chasing kids through the science museum yesterday and driving home. Swimming felt good. Hurts now.

    SCY

    600 Warm up

    8 x 100 Up/Down Kick - 1:40 (:05)
    50 Easy

    10 x 100 - 1:30
    * Odds IM (1:25 -> 1:17)
    * Evens Free (1:15 -> 1:07)

    500 easy. Breathe every stroke on first 25. Increase a stroke per breath every 25 yds after that until failure. Start over. Made it up to 12 strokes per breath before restarting.

    4 rounds of: (Stroke = IM Order by iteration)
    * 2 x 25 stroke - :30 easy/hard
    * 2 x 25 kick - :40 easy/hard
    50 Easy

    3 x 300 Pull/Stroke/Kick - 4:00

    4 x 100 IM Order - 1:45

    3 x 200 Backstroke pull - 3:00 (2:50, 2:45, 2:42)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  6. 11.18.12 - NAC Sprinting Turkey Meet

    by , November 18th, 2012 at 10:08 PM (Pete's swim blog)
    Did the NAC Sprinting Turkey Meet. Met Swimosaur and Wookie. Both great guys and awesome swimmers. Packed up all 4 kids and left at 6:45 AM with plenty of time to make it to Nashville by 8:00-8:15 AM, warm up and be ready to go. My youngest has food allergies so we had to got a little out of the way to Chic-fil-a because they don't put barley in their flower. Chic-fil-a was closed Sunday morning so we went to Hardee's instead. We got my youngest some hash browns because there's no flour in those right? My wife drove which was awesome except she didn't take the shortcut. No problem... lots of time and I'm relaxing instead of driving. Half way to Nashville we found out that the hash browns are indeed made from flour mixed with barley. My youngest throws up all over himself and his car seat. Fortunately it was contained in a small area. Got to a gas station and bought their last roll of paper towels for $4.25. There's something wrong about cleaning up vomit with paper towels that expensive. Got things cleaned up and back on the road. Now, I'm late. The 2000 yd warm up I was planning wasn't going to happen anymore.
    Got to the NAC about 8:45 AM. First event was at 9:25. Managed about 1100 yds of warm up.

    The meet itself was great. Everything seemed to move on time. Facilities were great. Everyone was helpful getting me to the right place. Had lots of fun and look forward to doing it again even though I'm not a sprinter.

    When the meet was over, we headed across the street to a replica of the Parthenon. I've been there before but it was new for the kids. I think they were impressed. Unfortunately, it was closed for the winter on Sundays and we couldn't see inside. So, we headed off looking for something else to do. We knew Opry Mills (pretty much just a big mall) would be open on Sunday and have food. They had food but not much else. Kids liked the Lego store. My wife did some very limited shopping. She probably deserved more time shopping since she dealt with the kids while I swam. On the way to Opry Mills, I saw something called the Adventure Science Center. There were cars parked outside so it looked to be open. We headed back that way to check it out. Turns out is was awesome! The kids were 100% engaged for 3 hours. Even better, through our membership with a science center back home, it was free. Little swimming, lots of family time... great day!

    SCY/SCM

    600 Warm-up
    5 x 100 - 1:30, Descend (1:15->1:04)

    100 SCM free (Seed 1:02, Meet 1:04.51 [31.43 33.08])
    First of the Swimosaur v. McCoy battles. Alas, Swimosaur beat me on this one. I'll chalk it up to not enough warm-up but I'm going to have to pick up my game by more than a bad warm up if I'm going to out sprint Swimosaur.

    100 Easy
    8 x 50 Hard Br/easy free

    100 SCM Breaststroke (Seed 1:18, Meet 1:20.52 [39.08 41.44])
    I did 1:21.5 shaved and tapered at LC Nationals last year so this isn't too bad. I expected to be a little faster. I think I split the race ok. Just need to be faster.
    100 Easy

    200 SCM Free (Seed 2:18, Meet 2:20.70)
    Round 2 of Swimosaur vs. McCoy. Swimosaur was next to me in Lane 5 where I could keep an eye on him this time . Here's the splits:

    Pmccoy
    34.69 35.89 (1:10.58) 35.44 (1:46.02) 34.68 (2:20.70)
    Swimosaur
    34.00 35.91 (1:09.91) 36.13 (1:46.04) 35.65 (2:21.69)

    My start and dive were really good but Swimosaur took off and left me on the first 50. Dave B does this to me all the time in practice. I didn't panic but I began matching his pace on the second 50. That's were I started having some trouble. I didn't warm up in the competition pool so I didn't get any good markings for turning at the bulkhead. So at both 75 meters and 125 meters, I ended up a stroke short and coasted into the wall . Definitely cost me some valuable time. Swimosaur seemed to be falling off the pace a little. When this happens (rarely) to Dave B, my instincts are to go before he gets a second wind. Seemed to work here. Swimosaur got a personal best. I got a little redemption from the 100 earlier. I negative split this race. Probably should have gone faster on the first 50 and held a more steady pace over the final 3.
    100 Easy

    50 SCM Breaststroke (Seed 35.75, Meet 37.30)
    I went 37.04 at LCM Nationals last year. Dive and pull-out felt great. I wasn't at all comfortable with my stroke.

    100 SCM Fly (Seed 1:18, Meet NS)
    They combined the women's and men's heats on this one and I just wasn't paying attention. By the time I figured it out, they were gone. I was pretty tired so it wasn't a big deal. But I came to swim, not watch.

    25 SCM Breaststroke (Seed 17.30, Meet 17.06)
    The 25M swims were started from the bulkhead without blocks. It was different but I stayed with a track start. The br start was really good. Barely out touched the guy next to me.

    25 SCM Fly (Seed 17.30, Meet 15.29)
    Faster than my seed time but I can't remember where I got the seed time from.

    25 SCM Free (Seed 15.00, Meet 13.98)
    Had fun on all the 25s which is kind of weird since I'm not a sprinter. Seems that I did a much better job of guessing my 25 times than calculating my seeds for the other events.

    200 Cool down

    (425 SCM, 1800 SCY)
    Categories
    Swim Workouts
  7. Sun, Nov. 18, 2012 USAS Meet Results - Cheney, WA

    by , November 18th, 2012 at 10:07 PM (Fast Food Makes for Fast Swimming!)
    I headed over to Eastern Washington University in Cheney, WA (close to Spokane) for Day 3 of the meet this weekend. It's nice only doing 1 day of these things.

    All I can say is...man those kids are fast!!
    There were a couple guys out there that were just unstoppable. I was watching two of them in my 200 Fly heat as well...they were that far ahead!

    Did the team warmup with them prior to my events:

    600 Free
    3 x 200 "IMs" 25 Str/25 Free
    8 x 50 Choice @ 1:15 (50 EZ/50 Fast)
    2 x Dive 25s
    -----------------
    1650 Yards


    1st event of the session was:

    200 Fly - 2:10.15
    28.1/32.4/34.3/35.2
    Not my greatest showing. I was stuck in the lane adjacent to the warmup tank, so I was bounced around (felt like it) a bit during the swim. I got stuck on the laneline on my final 25 coming out of the breakout as well. That part really sucked. Stopped my momentum coming off the wall.
    I ended up 3rd place in the race. 3rd, 4th, and 5th were within 0.5 seconds, so I won the touch at the finish. The Top 2 in the event were 1:54 & 1:58. Basically my best ever time from college wouldn't have won this heat!
    [nomedia="http://www.youtube.com/watch?v=MSsj4dQSnnk"]11-18-12 - 200 SCY Fly, Cheney, WA USAS - YouTube[/nomedia]


    200 Back - 2:16.25
    31.2/35.5/35.3/33.6
    Coach John wanted my to build my kick throughout the race, and put a little more SDK into my turns and streamlines. Accomplished both of those tasks, and while it wasn't my best performance in the race, it felt pretty good...and I almost ran down the guy next to me as well! 5th place in this one. Notice in the video that 1st place almost lapped me!!
    [nomedia="http://www.youtube.com/watch?v=p5BxzguaKPc"]11-18-12 - 200 SCY Back, Cheney, WA - USAS - YouTube[/nomedia]


    200 Free - 1:56.xx (didn't get official time)
    27.1/29.5/30.2/29.2
    I just didn't have the easy speed to get out, but I was able to hang on to the race well, and between lanes 1, 2(me), and 3, we had a great race on the final 50. I ended up on the losing end of the 3-way battle, but it was very close.
    [nomedia="http://www.youtube.com/watch?v=Liv9RgKF0wU"]11-18-12 - 200 SCY Free, Cheney, WA - USAS - YouTube[/nomedia]

    Updated November 18th, 2012 at 10:43 PM by jaadams1

    Categories
    Swim Workouts , Daily Practices , Meets
  8. Thursday 11/15/12

    Thursday 11/15

    PM only SCY

    600 swim
    400 pull w/ buoy only
    200 FL kick on back

    10x50 @ 1:00
    #5, 7, 9, and 10 FAST

    12x150
    3 @ 2:20 FR drill
    3 @ 1:45 FR D1-3
    3 @ 2:20 I.M. drill
    3 @ 2:00 I.M. D1-3

    300 EZ

    Total: 3800
    Categories
    Swim Workouts
  9. 11.17.12 - saturday workout

    by , November 17th, 2012 at 11:44 AM (Pete's swim blog)
    Swam with Dave, Dave, Dave, Bob and Mary. The goal of today was to warm up slowly, hit near race speed for parts of a few sets and take a long warm down. Felt good and I should be ready to race tomorrow.

    SCY

    Easy 400 IM warm up

    100 kick no board/100 kick w/ board
    100 free
    100 kick no board/100 kick w/ board
    200 IM
    100 kick no board/100 kick w/ board
    300 free (negative split: 3:35)
    100 kick no board/100 kick w/ board
    400 IM hard (5:30)

    400 Pull (negative split: 4:30)
    4 x 100 free - 1:30 descend (1:15,1:10,1:07,1:04)
    300 Pull (tried neg split but got tired: 3:30)
    4 x 75 IM (easy fly, back; hard breast)
    200 Pull hard - 3:00 (2:10)
    4 x 50 free -:50 descend (:35->:30)
    100 Pull hard - 1:30 (1:01)
    4 x 25 -: 30 IM order

    3 rounds of: (stroke = IM order by round)
    * 25 stroke - :30
    * 100 free - 1:30
    * 50 stroke - 1:00
    * 100 free - 1:30
    * 25 stroke - :30
    Took all of this easy

    100 cool down

    (5200 total)
    Categories
    Swim Workouts
  10. Fri, Nov. 16, 2012 5:00-6:00pm at the Y

    by , November 16th, 2012 at 09:52 PM (Fast Food Makes for Fast Swimming!)
    I figured that since there isn't any practice tonight or tomorrow morning with the meet going on, that I'd get in a short swim tonight at lap swim prior to my meet performances on Sunday.

    Figured out a couple things tonight:
    1. I now like practicing in a group setting - Y lap swims are boring
    2. Solo workouts are too easy to back out of stuff when it gets tough, or you're tired.
    3. See #2 above
    4. Must eat better during the day
    5. I still can't seem to make myself get past 3000 on my own

    Warmup:

    300 Free
    200 Kick w/ board
    400 Free Pull
    100 Free
    (1000/1000)

    10 x 50 Kick w/ board @ 1:00 nothing stressful, just make 'em
    (500/1500)

    Main Set: I got this idea from tjrpatt's blog the other day, though I shortened it in half 'cause I could.

    6 x 200 Free @ 3:00 broken at the 100s as:
    • 100 @ 1:10/100 @ 1:50
    • 100 @ 1:20/100 @ 1:40
    • 100 @ 1:30/100 @ 1:30
    • 100 @ 1:40/100 @ 1:20
    • 100 @ 1:50/100 @ 1:10
    • 100 @ 2:00/100 @ 1:00
    I did a 1:05 on the initial 100 @ 1:10, then just cruised the rest of the set. The final 1:10 interval I did a 1:04, then did a 1:00 on the final 100 @ 1:00. It's a good set, though I'm sure much better with a group, and with the :05 interval changes as well for a good 2400 set.

    (1200/2700)

    200 EZ

    -------------------------
    2900 Yards

    My muscles are sore from the week of swimming plus my work at work as well. It's just a regular old USAS meet this weekend, and I'll just give it my best. At least I'm doing fun events (fun for me). 200 Fly, 200 Back, 200 Free.
  11. It's On!, Friday, Nov. 16

    by , November 16th, 2012 at 06:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 50 fly drill @ 1:10
    8 x 25 shooters @ :40
    5 x 50 burst + cruise @ 1:30
    50 EZ
    6 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    Total: 1500

    ART, 30 Min


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

    I ended up taking yesterday off. Very busy at Lil Fort's school and then had a massage. Felt a bit sloggish today after massage + ART.

    We have 3 relays for the Sprint & Relay Festival on Sunday: 200 mixed medley, 200 mixed free, and 400 mixed medley!! Teen Fort used all her persuasive wiles, aided by Coach Cheryl, to coax former All American Robert Hansen out of his 4 year retirement. Along with a self described overtapered Speedo, we should be pretty speedy in the 160-199 age group. Judging by the times Coach Cheryl entered us at, she thinks we're all in great condition and fully tapered. I also think it's fantastic that my team will have two 240-279 year old relays!

    In light of this development, I am scratching the 100 fly. I would only have a nanosecond of rest and swimming it would suppress enjoyment of the "Festival." I prefer to be festive. I checked the NE Champs schedule and I can easily swim it on Saturday instead of 50 fly and have ample rest after my first 2 events. I asked Coach Charlie, the amazing meet director, to switch me to 50 breast. Haven't heard yet and he's very busy getting the relays entered. Either way is fine.

    This could be the only chance that I have to swim relays with Teen Fort before she leaves for college. Between high school swimming and winter and spring rowing, she will be busy. I think our Zones meet will conflict with out of town regattas, though I'm not positive.

    On anther note, I am deliriously happy to have dinner reservations for Thanksgiving. This is my least favorite holiday and the typical fare is just plain nasty.

    Updated November 16th, 2012 at 06:29 PM by The Fortress

    Categories
    Swim Workouts
  12. Sarasota Y Sharks Masters 5:30 AM Workout -11/19/20122

    by , November 16th, 2012 at 04:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 kick 2:10
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 50-1 of each stroke- 1:00
    1 X 100 IM 1:45
    4 X 50-best stroke/no free- 1:00
    1 X 100-best stroke/no free- 2:00
    4 X 50 free :45
    1 X 100 -fast-

    3 X 200 3:00
    1 X 200 fast 3:00
    3 X 100 1:30
    1 X 100 fast 1:30
    3 X 50 :45
    1 X 50 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  13. Friday, November 16, 2012

    by , November 16th, 2012 at 01:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Cloudy overcast skies with humidity at 62%

    Warm up:
    1x2000 as 200 FR/200 BK

    *Set 1*
    5x200 BR on 1min rest, done as 50K,50S
    • Kicking; alt 50s as kick w/bd and kick on back
    • Swim; narrow kick, press legs together, tuck chin, hold streamline into the pull.

    200EZ BK/FR

    *Set 2*
    5(2x50 on 1:00, 1x100 on 2:00) results:
    1. 32, 32, 1:05
    2. 32, 32, 1:05
    3. 32, 31, 1:04
    4. 32, 32, 1:04
    5. 31, 31, 1:03

    500 BK DPS with compact streamlined turns

    *Set 3*
    10x50 on 1:00 SDK w/fins as 25/backside, 25/frontside
    Focused on 15+ yds underwater, tight streamlined arms behind head
    • 1-5 did 35s
    • 6-10 did 36, 35, 33, 31, extra :30 rest, 29

    Warm down: 400 EZ FLY 25K/25DR/50 Swim

    Comments:
    • Arrived to the pool feeling tired & sore, but after warm up I was ready to try making a good effort.
    • Warm Up - The usual moderate smooth pace with a focus on technical stroke details.
    • Set 1 - My BR Kick is becoming stronger so I can do more breaststroke, Coach adjusted my body position with more streamlined extension off the kick transition to pull.
    • Set 2 - Working on extending the smooth, controlled :32/50 pace into 100s, and later 200s. Did 1 min & 2 min intervals for enough recovery to get HR back down to 11/6 and keep technique as best possible. The progress so far is good considering this is my 3rd week of higher intensity swimming with intervals.
    • Set 3 - Joel and I did these together, hence the descending times as we were flat out racing each other on the last two 50s.
    • Warm Down - I have been doing different strokes in recovery and and warm down swims to get in more exposure to all the strokes.

    Updated November 17th, 2012 at 12:05 PM by fdtotten

    Categories
    Swim Workouts
  14. FAST Fri Nov 16th, 2012

    by , November 16th, 2012 at 12:08 PM (Ande's Swimming Blog)
    FAST Fri Nov 16th, 2012

    15 days till my SCM meet

    sent in my entry on Tue

    Swam on Tue & Wed didn't blog
    Lifted Wed and plan to lift today or tomorrow

    Whitney coached
    SCY UT Swim Center main pool north end with blocks
    6:00 - 7:30 dove in on time
    Swam with ned, David, Keith, Jeff & Tyler
    Beside Chris, Chris, Mike, & Todd
    Jim, Gull, Larry & Sloan

    Warm up
    went 1000 doing easy 50's on 45

    Main Set

    assigned 2 rounds of
    4 x 50 Best ave on 1:00
    300 easy
    5 x 100 best ave on 2:00
    300 easy

    did
    50's easy speed on Pt1 R1
    (3 x 50 on all 300 easy's)
    25 fast 25 easy on the 1st round of 100's
    Pt 2
    25 fast 25 easy on the 50's
    & 25 fast 25 easy on 100's
    raced mike on 2, he's looking fast


    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
  15. 11.16.12 - Friday workout

    by , November 16th, 2012 at 09:07 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger, Danny and Keith. Woke up late this morning and rushed to the pool. I got there as warm up was ending. So, I effectively got 300 yds of warm up before the challenge set. Not good. Short day today. I'll probably make up a lot of it at the meet Sunday.

    SCY

    Challenge Set:
    6 x 50 - :50
    2:00 Break
    200 Free broken at 50s w/ :12s in between each 50. Made 2:04. Lack of warm up killed me. Never got up to speed.
    100 Easy

    12 x 25 - :40 No breath

    8 x 100 - 1:30
    * 1-4 convert 25Br/75Fr to 100Br (Made last one on 1:22)
    * 5-8 convert 25fl/75fr to 100fl (Made 100 fly but not by much)
    100 Easy

    5 x 100 - 1:40 (50 Catchup stroke w/ kickboard/50 kick)
    25 Easy

    4 x 800 Medley Relay (by 50s) - I got the Breaststroke leg
    25 Easy
    3 x 1000 Free Relay (by 25s)
    25 Easy

    200 Cool down

    (3100 Total)
    Categories
    Swim Workouts
  16. Thurs, Nov. 15, 2012 7:10-8:30pm

    by , November 16th, 2012 at 12:51 AM (Fast Food Makes for Fast Swimming!)
    Got in late since I was coming from my son's swimming lesson, and we left early since we're doing an "EZ day" for the meet this weekend. I'm not swimming till Sunday, but everyone else has all 3 days to race. I'm gonna try to get to the pool tomorrow evening and battle the lap swimmers.


    Warmup (in late):
    They did 300 Free, 300 Kick w/ board, 300 Free Pull
    I did 300 Free during the 300 Pull
    (300/300)

    Kick Set:
    5 x 300s Kick w/ fins @ 4:30 I did SDK on back.
    Can you say WTF? I held 4:00-4:15s on these. I just didn't have the will to try too hard on these. The kids leading my lane were just lapping me at my 250 turn, and were going sub 3:30s on them. WOW!
    (1500/1800)

    Main Set:
    10 x 100 @ 2:00 All Choice of Stroke, but same stroke for each pair

    Odds EZ, Evens FAST
    • 1st pair: Fly w/ fast one 1:06
    • 2nd: Back - 1:15
    • 3rd: Breast - 1:18
    • 4th: Free - :59
    • 5th: Free - :58
    (1000/2800)


    Dive 25s Fast:
    • 3 were Fly
    • 2 were Back
    • 2 were Breast
    • 2 were Free
    (225/3025)

    No cool down.

    Out a bit early, and ready for the meet...or, uh, work tomorrow.

    -----------------------
    3025 Yards
  17. Thursday, November 15, 2012

    by , November 15th, 2012 at 05:52 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%

    Warm up:
    1x1200 RIMO by 300

    *Set 1*
    4x400 IM Swim/Kick
    Each 400 as 4(50 Swim "Strong"/50K "Steady", 1min rest)
    4 rounds:
    1. 50FLY/50k-BK
    2. 50BK/50k-BR
    3. 50BR/50k-FR
    4. 50FR/50k-FLY


    200EZ

    *Set 2*
    10x100 SDK w/fins
    • 1-5: 2(25/back, 25 front)
    • 6-10: 2(25 R/side, 25 L/Side)


    200EZ

    *Set 3*
    6x200 on 3:00 as 50BK, 50FR
    • 1-3: 2:25, 2:19, 2:17
    • 4-6: 2:19, 2:17, 2:14


    Warm down: 200 EZ

    Comments:

    • Same ongoing sore muscles, and tired legs, but also beginning to feel some strength gradually evolving.
    • Warmup - Swam all the strokes smooth and long, in the fly only 25s 1&7 were drill.
    • Set 1 - The 50s swim were about 200 IM race pace effort, into steady kicking (not recovery pace)
    • Set 2 - My friend Joel likes to doing SDK with fins, so we did this together
    • Set 3 - Was going to pull these 200s, but paddles straps broke. Went way more harder and faster then intended working hard to stay with Joel who was doing free pull with paddles.
    Categories
    Swim Workouts
  18. Workout 11/15/12: Preston's birthday

    by , November 15th, 2012 at 05:35 PM (Maple Syrup with a Side of Chlorine)
    00 Fr/200 Bk/200 IM drill w/u
    4 x 100 kick on 1:45

    5 x 200 on 2:45
    - 1-2: FR pull with buoy
    - 3-4: 100 FR/100 BK pull with buoy
    - 5: IM - went 2:40

    5 x 50 on :55
    - 1-4: Quarter's Strong
    - 5: FAST - went 26 high

    Noah's Ark as loosen and out
    (Solo/Rec/2750 yds/50 min)
    ---------------------------------

    Still feeling the effects of this head cold, which I am thankful has not moved to my chest. Have been able to catch up on rest, which is the most helpful thing for me, so I had a nice swim today with a little bit of speed play. I will be dry through the weekend, and plan to get back into the swim of things early next week before the holiday.

    I signed up for the BU meet today. I split request the 800 during the 1500 last weekend so I don't have to travel to Boston on the Friday of the meet to swim it. I am planning to drive down in the morning and spend the night in the city. They offer all SCM events (except the 1500), and a max of 5 events per day. As is usually the case, I'll be swimming some back to back events, but after looking at last year's timeline and the number of entries so far this year, I should be able to get some rest between efforts. Last year 515 swimmers entered, and we are only at 142 right now, which bodes well for me to get more rest I decided to swim 5 a day, and here is my lineup:

    6 Male 100 SCM IM 1:11.62 12/08/2012
    8 Male 200 SCM Breast 3:13.31 12/08/2012
    12 Male 200 SCM Back 2:24.82 12/08/2012
    18 Male 50 SCM Fly 0:31.20 12/08/2012
    20 Male 200 SCM Free 2:14.30 12/08/2012

    30 Male 400 SCM Free 4:45.57 12/09/2012
    34 Male 100 SCM Free 1:00.43 12/09/2012
    38 Male 50 SCM Back 0:31.15 12/09/2012
    44 Male 200 SCM Fly 2:43.33 12/09/2012
    48 Male 100 SCM Back 1:07.75 12/09/2012

    I have three gridges going at this point - 200 breast with Aztimm (looks like Stud will be on the DL for this), the parlay 400 FR with Jaadams1, That Guy, qbrain, and Aztimm, and the 50 back with Fortress Any other takers? Most know of my lack of fondness for the 2breast, but thought it would be fun to swim it with the guys and use it as an excuse to work my worst stroke for IM purposes. Fort beat me last year, so I will use that for motivation to come out this year (although she'll probably beat me again ).

    Now, what about that 200 fly? It was a toss up between doing that again (and racking up more individual points since last year only one person in my age group swam it) or the 50 breast, which is right before the 100 back - I opted to loaf a 200 fly for points and get more rest for the backstroke. 1600 scm's of racing, three hours travel each way - and I have to be at work the next day for a 12 hour shift.
    Categories
    Swim Workouts , Planning
  19. Wed, Nov. 14, 2012 7:00-9:00pm

    by , November 15th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    This is the first workout where a few of the high school girls came back to practice from the high school season that ended. They were in for a rude awakening as well. Sty thing was that we had 7 in our lane, and it made for difficult swimming at times.

    Warmup:
    600 (25 Free/75 Breast)
    (600/600)

    Kick Set w/ fins (did SDK on back)
    4 Rounds of:
    • 1 x 200 @ 3:00 (the easiest part)
    • 1 x 100 @ 1:25
    • 1 x 50 @ :40
    I was 4th out of the 7, and luckily #5-7 in the lane weren't good kickers, or they weren't putting forth the effort (which I think is more the case).
    (1400/2000) <--notice how 3/4 of our yardage is kick?

    6 x 200 Free Pull @ 3:30 Desc. 1-3 (yeah right!)
    did the first one easy (2:20) and was running into the back of the lap traffic. After this I'd catch them by the 125 or so, and have to do front scull for a 25, then I'd rest :10-15 seconds and swim the last 50, yet still run into them again.
    Coach John said to me that it was a "Cluster out there...and you know what I mean to say."
    It was a true mess in there, and he said we're not going to be able to do things like 200s like this, and are in dire need of more pool space.
    (1200/3200)

    16 x 25 Swim w/ fins @ 1:00
    Odds Fly, Evens Free -- GO FAST!! I did SDK to 15 Meters or more on each

    400 Stretch out swim
    (800/4000)

    At this point we went into the deep tank which is about a 12 yard square tank, and lined up around the perimeter with kickboards and kicked the perimeter trying to get a whirlpool action going in the pool. We were told to push off each of the 4 corners to keep it moving, and this was fun, but for some reason the kids couldn't push off the walls very good (kinda like in normal swimming), and I'd keep running them over. We did stuff like this for about 10 minutes or so.

    Then back to the regular pool:

    8 x 50 @ 1:30, 2 of each stroke in IM Order
    Odds Drill, Evens Sprint
    Fly :30
    Back ???
    Breast :36
    Free :28

    200 EZ and out

    ------------------------
    4600 plus the deep tank kicking stuff

    A fairly EZ practice, once we finished that opening kick set. Tomorrow will be the last team practice of the week, as we have a 3 day meet weekend out in Cheney, WA. I'm only going to swim on Sunday.
    200 Fly, 200 Back, 200 Free.
  20. Wed., Nov. 14

    by , November 14th, 2012 at 07:17 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 DPK back shooters w/fins @ :40
    50 EZ
    10 x 25 DPK belly shooters w/fins @ :40
    50 EZ
    4 x 100 drills @ 2:00
    50 EZ
    5 x 50 breast drill (1 pull, 1 dolphin, 1 ship kick)
    50 EZ
    5 x 50 free smooth
    50 EZ

    Total: 2250


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

    Just a super boring recovery workout. Gah, I really find these hard to get through. This feeling does not bode well for upcoming taper ...

    Body feels fatigued from training. I hope a couple days rest will mean that I don't suck on Sunday. Teen Fort will be swimming too. She's most jazzed about relays, but we still need another fast dude besides Speedo for mixed relays. No psych sheet yet. But last I checked there were only 128 people entered with tomorrow as the deadline.
    Categories
    Swim Workouts