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Swim Workouts

  1. Mon, Oct. 8, 2012 7:00-9:00pm

    by , October 9th, 2012 at 01:59 AM (Fast Food Makes for Fast Swimming!)
    400 Free
    400 Kick on side w/ board (right side/left side) place 1 arm on board, lay head on arm and kick
    10 x 100 Free Pull @ 1:30 breathe every 3 & focus on rolling from the hips

    16 x 75 Kick w/ fins @ 1:10 did SDK on back (went 1:01-1:05)
    I sooooo wanted this to end around #12 or so.

    Main Set:

    6 Rounds of:
    • 200 Free Desc. 1-3, 4-6 @ 3:15 (last 50s always FAST "use your legs")
    • 2 x 25 Free SPRINT @ :45
    • went 2:20/2:15/2:11 then 2:22/2:15/2:09 - didn't really feel like GOING FOR IT tonight.
    • the 25s I "faked it" on the's only a 25.
    200 EZ

    20 x 50 IM Order @ 1:00
    • 5 of each stroke
    • EZ, Fast, EZ, Fast, EZ
    400 Swim cooldown

    6100 Yards


    Out of the first 3000 yards, 1600 of it was kicking! ...and then the somewhat kick intense descending set with the sprints in the main set as well. Then the FAST FAST IM stuff at the end... I'm dead...

    As the coach gave the main set, he asked us, "Do you guys know why we're doing these types of sets all the time?"
    My smartass self replied "Because we love it!"
    That got a smile and a "good answer" out of John. Then he said, "actually it's to train your bodies to negative split your races without even thinking about it."

    Believe me, it works. I was able to do my first ever negative split race (that I can remember) in my 500 last weekend.
  2. Monday 10/8/12

    Monday 10/8

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    500 pull w/ buoy + strapless paddles + snorkel
    200 kick w/ board + fins

    5x200 @ 2:30 D1-3, hold 4 and 5
    5x100 @ 1:15 D1-3, hold 4 and 5
    5x50 @ :40 D1-3, hold 4 and 5

    8x50 @ 1:05 25 under H2O kick/25 FAST swim w/ fins

    150 EZ

    Total: 3500

    PM swim:

    500 swim every 4th 25 BK
    5x100 @ 1:30 gentle D1-5

    200 @ 4:00 kick w/ board
    3x100 @ 1:30 IM D1-3
    3x300 @ 4:30 pull w/ buoy + paddles + snorkel D1-3

    3x (STRK was IM order by round)
    3x100 @ 1:30 FAST
    100 @ 1:30 EZ
    6x50 @ 1:00 D1-3, 4-6 STRK
    200 @ 3:00 drill

    100 EZ

    Total: 6600
    Swim Workouts
  3. Monday, Oct. 8

    by , October 8th, 2012 at 05:14 PM (The FAF AFAP Digest)

    Warm up/Pre-Sets:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    16 x 25 shooters w/fins @ :40
    -- 8 DPK back, 8 DPK back + sprint last 5-7 yards
    100 EZ
    4 x (25 V sit scull + :5 rest + 25 burst + cruise) @ 2:30
    100 EZ
    4 x fast VK for :15 + :5 rest + 25 EZ @ whatever
    100 EZ

    Main Sets:

    2 x (5 x 50 w/fins + 100 EZ) @ 1:30
    1 = 15 burst + cruise
    2 = 25 fast + cruise
    3 = 35 fast + cruise
    4 = EZ
    5 = AFAP

    Did round 1 dolphin kick w/board (25 on 50) and round 2 evil (28 flat on 50)

    3 x through w/chute & fins
    25 fast breast + 25 EZ @ 1:30
    25 fast back + 25 EZ @ 1:30
    25 fast free + 25 EZ @ 1:30
    50 EZ
    -- went 21 (evil), 19 (back), 18 (free)

    8 x 50 free smooth @ 1:00

    Total: 3450


    Ugh, felt awful today, really sore. This was one of those days where weights killed a workout. My upper body was toast from yesterday. I considered bagging a HIT workout, but decided to slog through it. I did a couple pre-sets from HIT workout #2 and a main set from #1: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]. Probably should have put on compression gear last night. Will go do so shortly.

    This is very funny and so unlike me. I saw a post on FB where someone was wishing the old tech suits were legal at least for yards. My first thought was "NO, I'm doing relatively better vis-a-vis my competitors since they were banned." Then I started wondering how fast I might go with them. I definitely miss them most in free and breast and, especially, long course.

    Updated October 8th, 2012 at 05:39 PM by The Fortress

    Swim Workouts
  4. Workout 10/06/12: OW

    by , October 8th, 2012 at 04:51 PM (Maple Syrup with a Side of Chlorine)
    As planned, I went to a men's retreat this weekend with my son and some guys in the area, fourteen in total. Every Columbus Day weekend in Swanzy, NH, as the leaves on the trees are changing colors and the cool mornings start to invade our region, this retreat is available at Pilgrim Pines, a Christian conference center that just happens to be on the northern edge of a great lake in the middle of the woods. I haven't been there in a few years due to work schedules, but was off this past week and was happy to get the weekend away for "everyday life." Three requirements to go, and you only have to meet two of them: , , and listen. If you forget your Bible, they have plenty there ...

    The weekend was supposed to be a washout, but ended up only having a short sprinkle of rain come through Saturday evening. Otherwise some great weather to go along with way too much good food and a great speaker going through the Beatitudes. Mark is originally from the Seattle area and just moved to Chicago, and was likening his walk with God to a paddle board that he built (which contained seven bulkheads that formed the tension box construction of the board). While hidden, each of the bulkheads symbolized areas of his walk and also correlated with the teachings of Jesus from the Sermon on the Mount. Interesting stuff.

    Friday and Saturday nights are typically left open for free time after the evening's sessions, and with either cookies or banana splits (this year) and the drink area open, our group will generally stay up for a good portion of the night discussing the Word and how it applies in our lives. Really opening up to the men that we might see during the week at work or in the community, knowing each other's struggles, and also encouraging one another on to make our "self" less and allow God to work more in our lives. So of those three requirements - well, sleep was not attained too much, and I was just fine with that.

    Saturday afternoon from lunch to dinner is also free time. Some guys play golf, basketball, hit the water with the canoes for some fishing, others might go hiking or either relax around the camp, talking or sleeping. This is a great lake, and since this is the first time where I am actually swimming and here, I brought along my swimmer buddy and gear to hop in if time allowed. Glad I did!

    View of the lake from our cabin

    The air temp was in the low 70's, and the water was a crisp 66 degrees - a tad cold when I got in, but quickly acclimated to and comfortable for the entire swim. As I made my way from the cabin to the water's edge, crunching the pine needles underfoot, I set my phone up in the buoy and slowly waded into the water. Only two canoes were on the lake, and despite the overcast skies to the south the trees along the edge of the lake were proudly displaying their new colors. The water was being pushed by a good wind towards the north, so I worked a little harder on the way down to the other side of the lake, admiring the boats and camps that were slowing being put up for the end of the season.

    As I crossed the end of the lake and turned around towards home, the clouds were beginning to get darker and the sun slipped away. For the most part I could not see the bottom, although there were times when the rocks would kind of pop up in front of me. Not really scary, but just noticeable, as were the few fish that I observed from above. I happened upon a man with his wife and daughter in a canoe heading back to their home on the lake. I offered my standard pleasantry: "Pardon me, do you have any Grey Poupon?" Always gets a laugh, even more than a sight of some lunatic swimming in the middle of the lake! Finished up, avoiding the pontoon boat that was setting of to circle the lake, and after drying off I was welcomed at the beach with this sight:

    All in all, a great swim in the midst of a super weekend, enjoying God's Creation. I ended up swimming just over 1.5 miles in 48 minutes, the map of the swim is here. I was grateful for the opportunity to squeeze a swim in, and also for the time with my son and friends in this great place.
    Swim Workouts , Open Water
  5. Sarasota Y Sharks Masters 5:30 AM Workout -10/09/20122

    by , October 8th, 2012 at 04:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    4 X 50 descend 1:00
    8 X 25 sprint :40 #8 on 1:00
    Two rounds, choice.

    1 X 100 IM 2:00
    2 X 50 stroke 1:00
    4 X 25 stroke-fast- :30 #4 on 1:00
    Three rounds, choice.
    IM'ers: Round 1 fly, 2 back, 3 breast.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  6. 10.08.12 - Monday workout

    by , October 8th, 2012 at 12:43 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Ray, Keith, Meredith and Aundrey. A little sore from soccer yesterday (nothing new there). We played 3 v 3 due to a lack of players on an otherwise perfect afternoon. Once the kinks worked out of my back, I swam pretty well today.

    700 warm up

    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Kick - 2:00
    200 IM - 3:00
    300 Free - 4:00
    400 Free - 5:00 (made 4:50)
    300 Free - 4:00
    200 IM - 3:00
    100 Kick - 2:00
    100 Easy
    Drafted off of Roger which made this set a lot easier. It's still a lot for me w/ a drag suit on. I was very happy to make the splits especially near the end. Mixed in some stroke on the 300s when I started catching Roger.

    25 Easy
    3 x 1200 Relay - Ended up being 8 x 50 from a dive with 1:00 rest in between. The goal was for each of the 3 relays to make 12:00. I felt really good on these holding about :27.5.
    25 Easy

    6 x 100 - 1:30 Descend (1:18, 1:16, 1:14, 1:10, 1:07, 1:04)
    200 Easy

    Did some turn drill work that Blakely had shown us last week. I floated flat on the surface and then snapped my knees up to my chest. The idea is to carry enough momentum from your legs to do a full backwards somersault. Usually, I ended up stranded with my head straight down. I did get better after a few of them although I'm not sure I'm doing it right.

    300 back/breast - easy swim, hard fast turns. Just extending the drill from above and applying it to the breaststroke turns on the wall. The drill does help. My turns are much faster and I'm not feeling the need to grab onto the walls anymore. I experimented with the back -> breast turns. I don't think I was doing this right at all.

    200 Cool down

    (5550 Total)
    Swim Workouts
  7. Mon Oct 8th, 2012

    by , October 8th, 2012 at 11:34 AM (Ande's Swimming Blog)
    Mon Oct 8th, 2012

    Fast Fri Swam didn't blog
    did not swim sat or sun
    Sat Lifted weights

    Whitney coached
    SCY UT Swim Center Diving well
    5:00 - 6:30, dove in at 5:05
    Swam with Keith, Mike, & David beside
    Tyler & Todd

    Warm up
    assigned 1200
    did 800

    Main Set

    10 x 50, 4 fr on 35, 1 fl on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 bk on 40
    1:00 rest

    10 x 50, 4 fr on 35, 1 br on 45
    1:00 rest

    10 x 50, 4 fr on 35, 1 fr on 40
    1:00 rest

    1000 done 100k, 50 4 breaths, 50 bk

    100 fr on 1:10 right into
    100 IM 1:20 right into
    2 x 1 fr 1:10 right into
    100 IM 1:20 right into
    3 x 1 fr on 1:10 right into
    100 IM on 1:20 right into
    4 x 1 fr on 1:10 right into
    100 IM easy

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Swim Workouts
  8. Sat., Oct. 6, 2012 BAMFest Meet Results

    by , October 7th, 2012 at 12:10 AM (Fast Food Makes for Fast Swimming!)
    Left Wenatchee mega mega early...about 4:15am or so, to travel across the mountains to the Seattle area. Met up with That Guy and That Guy's friend (yes he has one), and we carpooled to the ferry docks to save a bit of money.

    I was feeling okay during the meet warmup, but not 100% for sure. Not sure if it was the early morning, or the beatings that my body has been given at practices over the past month. Probably a bit of both. Oh well, you have to race anyway...

    200 Free - 1:56.95
    26.78 / 29.94
    30.16 / 30.07
    [nomedia=""]10-6-12 Bainbridge, WA - 200 SCY Free - YouTube[/nomedia]

    50 Back - 30.05
    This has been voted the #1 worst event to swim...will find you the actual reference at a later date.

    50 Free - 24.95
    I tied with That Guy in this one. We were in separate heats too. He got a best time, I had a worst time. Who wins?

    100 Free - 55.23
    26.47 / 28.76
    I seem to recall doing this very same time during my 5 x 100 @ 6:00 set on Thursday. I just couldn't get going!

    500 Free - 5:19.52
    29.17 / 32.26
    32.94 / 32.87
    32.86 / 32.77
    32.43 / 32.15
    31.71 / 30.36
    I was able to negative split this one 2:40/2:39 First time I've been able to do that. I didn't have a counter person either, and attempted counting for myself. I did sneak a peek on Kirk's counter during the race at length #9 and was correct on my counting, so I began to pick it up there. That's about the point my body started feeling good. The shorter length races just weren't working for me today.

    At least my freestyle race times seem to go "together" in a sense:
    50 - 24.95 (100 avg. 50.0)
    100 - 55.23 (100 avg. 55.2)
    200 - 1:56.95 (100 avg. 58.4)
    500 - 5:19.52 (100 avg. 1:03.9)

    Updated October 7th, 2012 at 12:42 AM by jaadams1 (Addition of video)

    Swim Workouts , Daily Practices , Meets
  9. Friday 10/5/12

    Friday 10/5

    AM only SCY

    500 swim
    500 pull w/ buoy + strapless paddles + snorkel

    200 @ 2:30/2:20
    2x100 @ 1:15/1:10
    4x50 @ :45/:40

    First intervals were rounds 1 and 2, second intervals were round 3. Round 2 was kick w/ fins. Descend each distance to FAST

    100 EZ

    "push kick" :20/:40
    Lined up at flags with hands outstretched on partner's shoulders and kick for :20 or until you push partner to the wall (they kick against you) then take :40 and switch.

    100 EZ

    Total: 3000
    Swim Workouts
  10. 10.06.12 - Saturday workout

    by , October 6th, 2012 at 11:53 AM (Pete's swim blog)
    Swam at the Huntsville Nat w/ Dave, Dave, Mary, Bob and Sally. A cold front came through as we were swimming this morning. I was in the mid to upper 60s when I went to the pool. By the time my son's soccer game started, it was 50 degrees outside w/ a biting wind. The kids played great in the cool weather. Us coaches froze on the sidelines .


    500 Warm up

    3 x 100 Free - 1:20
    200 Kick
    3 x 200 IM - 3:15
    400 Kick
    400 Pull
    3 x 200 Free - 3:00
    200 Pull
    3 x 100 IM - 1:45

    3 x 25 Fly - :30
    3 x 50 Free/Fly - :55
    3 x 75 Free/Fly/Free - 1:15
    6 x 50 Free - :50

    3 x 25 Bk - :30
    3 x 50 Free/Bk - :55
    3 x 75 Free/Bk/Free - 1:15
    3 x 100 Free - 1:30

    3 x 25 Br - :30
    3 x 50 Free/Br - :55
    Had to bail out here and get to my soccer games.

    175 Cool down

    (5400 Total)
    Swim Workouts
  11. first swim post sick

    had some sinus issue all week. swam 1.5 mile this morning .

    it felt good to be back in the pool after a week of feeling sick. first half of the swim i felt feeble. second half i could feel my energy come back. and this is probably the first time in a week that my sinuses were clear.

    Swim Workouts
  12. Friday, Oct. 5, 2012 7:00-7:45pm

    by , October 6th, 2012 at 12:29 AM (Fast Food Makes for Fast Swimming!)
    This was a recovery workout for the team (they did the full 2 hours) from last night's test set beatdown. I just used the first 45 minutes for a stretchout prior to the masters meet in the morning over on Bainbridge Island.

    600 (25 V-sit scull/25 Back/25 Core Kick/25 Free)

    10 x 100 Kick w/ board & fins @ 1:25 (make 'em)
    I did SDK on my back, fins and board hard like this makes me cramp

    12 x 50 Sculling w/ buoy @ 1:20
    • 3 scull in front
    • 3 in midpoint of body
    • 3 at "bottom" or finish point of stroke
    • 3 sculling the entire range from the front to the back, then recover underwater to the front
    4 x 50 Front "Dig" Sculling - basically dogpaddle @ 1:20
    This one was easy, the girls I was with couldn't figure it out.

    2400 Yards (with very minimal arm swimming) and out

    Meet tomorrow:

    Up at 4:00am, leave town by 4:15
    Meet That Guy @ 7:00am with some others for carpoolfuntrip to the ferry.
    Swim: 200 Free, 50 Back, 50 Free, 100 Free, 500 Free <--looking forward to a KNelson age grouper vs. age grouper dual-in-the-pool here.
  13. Friday, Oct. 5

    by , October 5th, 2012 at 07:29 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo aka Moi Eisley:

    Warm up:

    -- missed some of this cuz I strolled in a bit late

    500 various
    8 x 25 shooters
    50 EZ

    Main Sets:

    10 x 25 drag races shooters @ 1:00
    -- start @ mid-pool, from dead stop dolphin kick underwater fast to wall, swim back out easy
    -- 6 back, 4 belly
    -- Speedo was clearly cheating on these by doing a mini push off the bottom!
    MUM (= masters ultra minute for sprinters)

    100 EZ

    5 x (25 AFAP + 75 EZ) with w/fins @ 3:00
    -- free (10 low), free (10 high), free (10 mid), back shooter (9), dolphin kick w/board (11 flat)

    50 EZ

    50 AFAP back from the blocks
    -- Speed clocked me at 28 flat. But I went a couple kicks past the 15 m mark, so I add half a second. Still a fast practice time considering the week of training and how sore I was.

    150 EZ

    5 x 40 w/bungee cordz @ 2:00
    2 breast: pull until taut + 10 fast strokes
    2 back: pull until taut + 30 strong strokes
    1 back flutter kick: pull until taut + :20 fast kicking

    100 EZ

    Total: 2250

    ART, 30 min


    It was great meeting up with Speedo after a bike induced break despite him being a cheater. I figure his stiff ankles needed a handicap.

    I'm pretty sore and tired after a busy week of training. 6 days in a row of swimming. Definitely taking tomorrow off. Busy with Lil Fort's am soccer game and afternoon swim meet anyway. And then it's Homecoming again. This year, we had a dress debacle with a dress ordered over the internet not fitting. Imagine that and guess who told Teen Fort this was a bad idea. Emergency was happily resolved yesterday afternoon.
    Swim Workouts , ART
  14. Sarasota Y Sharks Masters 5:30 AM Workout -10/08/20122

    by , October 5th, 2012 at 03:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left,2 right.

    1 X 200 kick 4:30
    5 X 100 kick 2:15
    1 X 100 swim

    1 x 200 IM 3:30
    4 X 75-1 of each stroke- 1:15 #4 on 2:00
    Two rounds

    1 X 400 5:20
    1 X 300 4:00
    1 X 200 2:40
    1 X 100 -

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Workout 10/05/12:

    by , October 5th, 2012 at 02:18 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    4 x 100 FR on 1:20 with snorkel
    10 x 50 on 1:00
    - odds kick
    - evens stroke - strong DPS

    1 x 300 pull with buoy
    - 100 each Fr/Bk/Fr

    12 x 25 on (dodge lane traffic)
    - odds underwater work
    - evens FAST stroke

    1 x 200 with snorkel loosen and out
    (Solo/Rec/2300 yds/45 min)

    More or less a recovery day today that got me over the 200 mile mark for GTD. Time to run some last minute errands, then off to the Men's Retreat this weekend in NH - might try to hop in the lake there during our free time tomorrow afternoon. Always nice to get away and put into practice that quote from the Faith Lane box to the left:

    "I need some time with God and a mental vacation." TobyMac
    Swim Workouts
  16. 10.05.12 - Friday workout

    by , October 5th, 2012 at 10:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Meredith. Felt like a sprint day even though we ended up over 4k on the yardage. Had a good challenge set.


    600 Warm up

    Challenge set
    6 x 50 - :50
    1:30 Rest
    Broken 200 (4 x 50 Free w/ :18 in between each 50)
    100 Easy
    Made 1:58. Splits were fairly even - :29, :30, :30, :29. Feels good so far. Not sure how I'll do with just :10 seconds of rest.

    8 x 100 - 1:45
    * Odds - Hard kick/easy pull
    * Evens - Hard pull/easy kick

    Swim free - 9 minutes. Breathe once per 25, all you want on the walls. Maximize distance. Made 600 yards. Held a 1:30 pace for a while but dropped off of it. Better than I usually do.
    50 Easy

    1000 free - draft in a pace line on 1:15/100. Everyone gets 200 up front.

    12 x 25 - :40
    * Odds no breath (3 free/3 fly)
    * Evens hard stroke IM Order

    500 Easy IM Cool down

    (4450 Total)
    Swim Workouts
  17. Thursday, Oct. 4, 2012 7:00-9:00pm Test Set Day

    by , October 5th, 2012 at 02:14 AM (Fast Food Makes for Fast Swimming!)

    200 Free desc. the 50s
    200 Dolphin Kick w/ board desc. the 50s
    200 Free Pull breathe every 5

    12 x 25 V-Sit Sculling @ 1:15

    At this point, I noticed that John had to deal with a swimmer from the other practice group who apparently plowed headfirst into the wall HARD while swimming backstroke. The swimmer was out of the pool and sitting down, but John had to check him out, and then held his head/neck stable as the head guard was calling for the ambulance.

    I knew he was preoccupied, so I went over to him to get the sets to relay them to the group so no one would get too out of hand while they were dealing with the emergency. SPECIAL NOTE: The boy ended up being checked out as okay, and was released by the paramedics to his parents at the pool. Scary moment though.

    While this was going on:

    12 x 50 @ 1:00, IMOrder 3x through

    Test Set: (we got started on this while John was finishing up with the medics).

    10 x 100 Flutter Kick w/ board @ 2:00
    • I ended up going 4th in the lane (we had lots more kids there today)
    • Avg'd 1:34 (7 seconds faster than last week)
    • Best time 1:32, Not best 1:38, mostly 1:33s - at #8 my times slowed down by almost 5 seconds.
    • HR 23 over 10 seconds.
    We had one of those 10 minute or so lectures (that we've all heard many times before) about the attention to details, work ethic, doing this for ourselves, , etc. etc. Dang attention to what you're doing...I don't want to have to repeat these test sets again, which we're being threatened with for the future.

    200 Free EZ then migrate to diving end for

    Test Set #2 (ooooo happy day!)

    5 x 100 AFAP Free from a dive
    • I called it! I mentioned to one of the other kids in the lane that we're probably doing some sort of all out 100s from a dive. He said..."nah, I don't think so." Dude, I've been around swimming long enough...I know how these coaches work!
    • 1 wave at a time @ approx. 6:00 interval (we had 6 waves so it was more like 7:00)
    • I ended up having great races with Jared on this, we basically tied on each one, and my kick really came on like crazy at the end of each one. I guess my training is working.
    • Went :56, :55, :55, :55, :56 <-- tired on the last one
    • No cooldowns between, just sitting, resting, shaking out the legs, and being an age grouper. Not too big of deal.
    • My masters best time in the 100 Free is a 52.0 or so, so to be consistently within 3 seconds of that in practice with my big ol' suit, and all this training is great. I'm looking forward to this weekend.
    200 EZ and out

    3400 Yards - short but intense. I actually feel really good now after practice...we'll see how that changes in the morning.
  18. Thursday 10/4/12

    Thursday 10/4

    PM only SCY

    "3x300 test set day"

    400 swim (100 FR/200 IM k/dr/100 FR
    4x100 @ 1:20 swim light D1-4
    4x100 @ 1:50 kick w/ board
    6x50 @ 1:00 #1,6 EZ FR #2-5 IM order build
    4x25 @ :30 swim w/ fins 5-6-7-8 strokes fast off the wall
    100 EZ

    3x300 @ 4:30 FAST (3:13, 3:13, 3:15)

    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    4x75 @ 1:15 kick w/ fins odd: 25 under H2O/50 cruise, even: 50 cruise/25 under H2O

    200 EZ

    Total: 5000
    Swim Workouts
  19. Reverse Ultra, Thursday, Oct. 4

    by , October 4th, 2012 at 11:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    14 x 25 shooters w/fins @:40
    50 EZ

    Speed sets:

    8 x 25 burst + cruise, fast hands drill @ 1:00
    100 EZ

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ

    4 x (25 AFAP free from dive off the side + 75 EZ @ 4:00
    -- was rolling on the 59
    -- shocked myself by going 12 flats, even saw glimmers of 11s
    -- I've only raced 100 yards of freestyle this year. Maybe this will encourage me to swim 50 free more now that the shoulder is better.

    100 EZ

    1 x AFAP 50 fly w/fins, 23 mid, cramped
    275 EZ

    10 x 40 w/bungee cord @ 2:00
    1-5: back SDK from backstroke start: kick fast until cord is taut, then 10 fast kicks in place. This drew some interesting looks.
    6-10: breast, swim until cord is taut and then 10 fast pulls

    125 EZ

    Total: 2950


    Love this workout! My quads were very sore from yesterday's mega explosive leg work, but they felt a little better as the workout progressed. I decided to do the opposite of what I did Tuesday (ultra short training) and did ultra short distances on mega rest. It took me almost 100 minutes to do that workout, I was taking so much rest. I love the bungee cord work; I really need to do more of it. Just fantastic in water strength training. I feel like my training is going better than last fall, so far.

    I forgot to blog that yesterday I tried "ravers" for the first time. I got the idea from this link when researching explosive exercises: I also did the plate jump and the box squat jump described in the article yesterday. Feeling a bit shin splinty from all the jumping.

    Meeting up with Mos Eisley tomorrow for the first time in awhile so I will get to witness his blazing speed in person. Hopefully, I won't feel too crippled after the last couple days. Thankfully, I have an ART appt tomorrow.

    I was asked, as a HIT person, to comment on whether CrossFit could make people swim faster today. What do you think I said?

    Updated October 5th, 2012 at 12:17 AM by The Fortress

    Swim Workouts
  20. Workout 10/04/12: morning(?) and noon

    by , October 4th, 2012 at 06:09 PM (Maple Syrup with a Side of Chlorine)
    Well, not really a double, but I tired.

    With rain and overcast skies still looming (remember, it is my vacation week), Greg and I canceled our plans for an OW adventure. Since my morning was quiet anyways, I decided to head up to Woodford State Park to check out the lake there, which is about 15 minutes from home. Here are some pictures, although fog was the primary sight instead of the brilliant colors that are hanging from the trees.

    Road to the lake


    Feeling a little creeped out about now ...

    So, now I pop on the suit that I had in the car and venture into the water. I setup the GPS on my phone and started into the water. Burr! Water temp was about 66, with air temp in the upper 60's. Not really a problem as I have been in colder water before, so I took some time to wade in and get "comfortable." Still couldn't see much of anything when I started swimming into the mist. After about ten strokes I realized two things - I could not really tell where I was, and the water there is clear. At this point, I made an executive decision - get the heck out!

    All I could think about the clip AZTimm left on a blog post earlier in the summer. Oh well, a lesson learned here - best to actually be able to see 50 yards in front of you when trying out a new place to swim.

    Anyway, I girded up my loins and got to the Rec for a swim at lunchtime.

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

    2 x 500 FR on 7:30 with snorkel
    4 x 100 Kick on 1:50

    1 x 50 ez
    8 x 50 on :50
    - Quarter's Strong
    - 1-4 Fr (hold 34's), 5-8 Bk (hold 38's)

    200 loosen and out with snorkel
    (Solo/Rec/2650 yds/45 min)

    Still using that snorkel. I went 6:45 on the first, then 6:52 on the second, and worked on keeping spl around 12-13. Dropped the interval on the kicking down from 2:00 and was able to get 10-15 seconds rest on each. Then worked on those Quarter's Strong to make the 12.5yd sections AFAP.

    Off to my coworkers retirement party tonight, then plan to hop in for a swim tomorrow.
    Swim Workouts , Open Water