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Swim Workouts

  1. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 10:53 AM (Ande's Swimming Blog)
    Wed Jul 29 2013 SCY
    Nats are 8 days away, I leave next Wed


    Swam yesterday and lifted


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:20
    swam with Jim & Tyler
    beside Bess, Tyler Todd Chris, Gull, & Taylor

    Lifted yesterday
    Swam Tuesday

    Warm up
    swam 10 or 15 min easy, fr, bk & a little BR

    Main Set

    8 x 50 on 1:00

    (jim did a broken 200 IM)
    I got out and played 6 square with the kids then got back in in the last 4 minutes

    4 x 25 (15 fast 10 easy )


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  2. Distance felt blaaah but my sprints seemed better today

    by , July 31st, 2013 at 07:34 AM (Mixing it up this year)
    I do have to remind myself that I swim on an empty stomach so there is usually no fuel in the tank when I train. Meets are a different story, love to have a belgian waffle the day of a meet.

    500 free
    500 free kick w/zoomers

    100 free in 1:43
    200 free in 3:27
    300 free in 5:12
    400 free in 6:55
    10x50@1:15 free w/snorkle maintain 6 beat kick

    6x50 from block odds 25m sprint free/25m EZ free evens 15m fly sprint/35m free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  3. Tuesday, July 30, 2013 6:30-7:30pm That's all folks!!

    by , July 31st, 2013 at 12:30 AM (Fast Food Makes for Fast Swimming!)
    Last practice with my USAS team. Made it an easy swim tonight, I just wanted to get in the water to stretch out a bit at my "mid-week" day, prior to my OW swim in Sandpoint, Idaho on Saturday. The famous Longbridge Swim is happening, and I'm not sure how many people there will be, but if it's anything like last year we're looking at over 900 swimmers. Possibly even hitting 1,000, which would be cool.

    Warmup:

    1000 Swim (Alt. 100 Free/100 Stroke)
    I did 100 Free/100 Crawlstroke though I did have a 50 Fly in there around 800 or so
    (1000/1000)

    Kick Set:
    10 x 100 Kick w/ board @ 3:00
    Odds Flutter, Evens Choice
    I did 100s Free Swim, and held a steady controlled 1:18ish pace.
    (1000/2000)

    400 Free - supposed to swim EZ, and work it between the flags and the wall and back out again. I just decided to build the whole thing, and keep the Alaska girl behind me (which was actually tough). I went a 5:15 for my 400 Free.
    (400/2400)

    Did a 100 EZ and out

    -----------------------------
    2500 LC Meters.

    I just didn't want to kill myself with whatever was next in the practice with the kids, so I got out and began chatting with the parents.

    I also did a job interview today for a maintinence position at the Tree Top plant here in Wenatchee. It pays nearly $5.00 per hour more than I'm making now, and it has its pluses and minuses as well. I'd most likely be working on graveyard shift, and am a little unsure about doing that, plus stepping out of the comfort zone I'm in with my current job. We'll see how it goes, I'm one of four candidates for the job. Hey, at least I have another job already, and not unemployed looking for the job.
  4. Tuesday, July 30, 2013

    by , July 30th, 2013 at 10:30 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78 Water temp 78
    Sunny, humidity at 69%

    Warm Up
    Bands
    200 FR

    *Set 1*
    1x400 BR as 4(50K/50S) w/snorkel
    2x100 BR, HR Rest, 100 as 2(25K/bk, 25-Strong)
    4x50 BR on 1:20, desc 1-4 *47-45

    *Set 2*
    1x400 BK as 4(50K/50S)
    2x100 BR, HR Rest, 100 as 2(25DA, 25-Strong)
    4x50 BR on 1:00, desc 1-4 *40-36

    *Set 3*
    1x400 FLY as 4(25K/25DR/50S) w/snorkel
    2x100 Fly, HR Rest, 100 as 2(25K/bk, 25-Strong)
    4x50 FLY on 1:20, desc 1-4 *36-34

    *Set 4*
    1000 FR as 5(4x50, desc 50s 1-4 to FAST)
    /agility paddles-tube-buoy-snorkel

    *Set 5*
    1000 FR as 10(50K Steady/50CU Strong) w/fins-snorkel

    Warm Down
    200 FR
    6x50 FR SPL-26 w/10 bobs btwn

    Comments
    The 4x50s of BR, BK & Fly were descended at about 70-85% effort, as I am still progressing towards swimming them fast to 95% with a controlled stroke.
    Categories
    Swim Workouts
  5. Workout 07/30/13: evening

    by , July 30th, 2013 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    Had a great day today - gave a talk about the shingles shot to a senior group in the town just south of home, then took the family for ice cream en route to visiting my "91 and three-quarters" year old Nana. She is a hoot, and although her eyesight and hearing are failing, she is as sharp as a tack and shared some great stories of us kids growing up and my Gramps, who passed away in 2005. All the while she knows about everything going on with my family now. It's kinda odd, as my fraternal grandmother passed away when I was five, and we always just called Nana Peg growing up. Now, since my "blood" grandparents as well as parents have all passed on for many years, I really only have Nana left, so being able to get to know her in a somewhat different way has been really awesome.



    I saw the workout from this week's Kiefer website and decided a speedy workout would be great for Masters tonight:

    200 Fr, 200 IM (drill/swim by 25), 200 (kick/drill by 25), 4 x 25 build

    - 8 x 100 Fr on :10sr (used snorkel) (:02,:03,:04,:03
    - 8 x 50 kick on :10sr (:40->:45)
    - 8 x 50 Fr pull on :10sr (held :31)
    - 8 x 25 on :10sr (not sure - pace clock on other side of pool)
    (All were done as: odds = AFAP (times noted), evens = EZ, to have max rest, so the time for the fast is considerably faster than the EZ)

    200 loosen and out (I squeaked in an extra 200 over the course of the workout)
    (Masters/Rec/2800 yds/60 min)
    -------------------------------

    Great workout, and I especially liked the perception of getting more rest as the workout went along due to smaller distances of max effort. GregJS joined in the fun and did a great job, especially hammering out the pulls and 25s - I told him that he would likely feel sore in the morning!

    So my wife started her job tonight as a resident assistant at a local independent living facility, something she likes to do - waiting for her to get back and see how the first day went - I've got the hot tub ready. Back to work for the next two days, so I'll be dry - keep the water moving, everyone!
    Categories
    Swim Workouts
  6. 07/30/13 - Tuesday workout

    by , July 30th, 2013 at 06:46 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of IM today. We adjusted the intervals so we could get a little rest. Still was tough.

    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (br/bk/br)
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 (fly/fr/br)
    1 x 400 IM - 5:40 (made 5:35)
    Rest & adjust intervals

    4 x 75 kick w/ fins - 1:20
    2 x 200 IM - 3:00
    4 x 75 kick w/ fins - 1:20
    4 x 100 IM - 1:30 (made 1:22-1:23 -> good because I wouldn't have made any on the original 1:20 interval)
    4 x 75 kick w/ fins - 1:20
    3:00 Rest
    400 IM Timed (5:25)
    100 Easy

    10 x 50 - :50 evens hard stroke, odds easy pull
    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  7. I am soooo ready for this trip to start

    by , July 30th, 2013 at 07:28 AM (Mixing it up this year)
    Turns out a few of the kids on GCAT will probably be on my flight to LA this Saturday. I just can't wait to start swimcation! Yes I know I will probably not be at my best with all the playing I will be doing before and during the meet but I don't go cross country very often.

    Hey Championship Committee "I need a reason to go to Hawaii!!!"

    500 free
    500 free kick w/zoomers
    800 IM w/zoomers as 50rt arm/50lt arm/50 kick/50 swim for each stroke on breast 100 pull/50kick/50swim

    200 free EZ
    4x50 from block free odds 15m sprint evens 25m sprint
    300 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  8. Monday, July 29

    by , July 29th, 2013 at 10:08 PM (The FAF AFAP Digest)
    I've been dry and exercise-less for 4 days. I've been pingponging from PA to NC to VA to PA and unpacking. Feeling really bushed. I did make it to the Sewickley Y today (after getting rear ended -- welcome to Pittsburgh!). I just did the aerobic workout as written, no fooling. Well, I did substitute kicking for swimming.

    Swim/SCY @ Sewickley

    800 (I got an extra 200 in before the official workout started)
    200 kick
    4 x 50 kick, UW 12.5+ each length @ 1:15
    masters minute

    3 x 200 @ 2:45 (did free w/fins)
    masters minute
    3 x 200 @ 2:40 (flutter kick w/board & fins)
    masters minute
    3 x 200 @ 2:35 (backstroke kick w/fins)
    masters minute
    2 x 200 @ 2:30 (flutter kick w/board & fins)

    1 x 100 AFAP --- NO!
    -- I was kicking through calf cramps on the kicks.
    -- I was going to try a 50 evil, but cramped right away and had to stop.
    -- Jimby likes sprinting after a long aerobic set. Naturally, as a sprinter, I think it's ridiculous.
    100 EZ

    Total: 3550


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

    I can't recall ever doing 11 x 200 on fairly short rest before. It definitely gave my legs a workout. Hopefully, I won't be too tired to get in a few sprints tomorrow. I'm not going to swim on Saturday at the meet. Teen Fort made all stars in both her events, so I will watch her. She has a relay or two lined up for me on Sunday. I hope I can remember how to sprint.
    Categories
    Swim Workouts
  9. Monday 7/29/13

    Monday 7/29

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)

    6x100 @ 2:30 Rouse 100s

    3x
    6x50 @ :50 swim w/ strapless paddles + snorkel
    12x25 @ :40 2 drill/2 swim I.M. order (no FR)

    2x
    400 @ 5:00 AE
    300 @ 4:00 breathing 3-5-7 by 50
    200 @ 3:30 FAST kick w/ fins
    100 @ 1:40 swim w/ fins last 15M FAST

    200 EZ

    Total: 6400

    Crossfit:

    5x
    :10 handstand
    4x candlestick to burpees
    10x grasshoppers

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x under H2O returns

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    2x
    2x100 @ 1:20 FL w/ fins (AVG. 57.0/56.0)
    4x50 @ :50 BK (AVG. 34.3/34.8)
    4x50 @ :50 BR (AVG. 34.4/33.2)
    2x100 @ 1:10 FR N.S. w/ fins (AVG. 55.0/54.6)
    100 EZ

    8x25 @ :05 rest FR drill
    400 opposite fin + opposite paddle + snorkel (switch every 100)

    Total: 4100
    Categories
    Swim Workouts
  10. Workout 07/29/30: evening

    by , July 29th, 2013 at 07:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, compounded by my tech calling in sick yesterday :eyesroll:. I am back on my regular cycle so was thrilled to be out early today in order to: check on Emma after she had two teeth extracted, help out with the local age-group team, and swim myself! Emma is doing well, with only a little n/v after the anesthesia wore off. Relaxing now :chill:

    A few times a year I get invited to drop by the Marauder's practice, usually around championship time, to hold a clinic. The big focus is always starts, turns, and streamlines, so that is what we did today for 75 minutes. Two coaches were away, and the other two helped as the kids got an easy swim day. We ended with my famous cap relay, where the group splits up, stretches a standard latex cap enough that someone can fit inside, then swim the person inside the cap to the other end of the pool. Lots of fun!

    Then I did:
    - 200 Fr/200 Bk/200 IM drill
    - 10 x 50 on :50 with snorkel (o = kick, e = agility paddles)

    Main set from an old Fort workout:
    - 4 x 100 on 1:45 (did FR pull with buoy, held :06)
    - 4 x 50 on 1:00 (o = FAST Fr, e = EZ Bk, went :30, :29)
    - 4 x 25 on :30 (supposed to be no breather, I did 'em 1 breathers )
    - :30 sr
    - 4 x 25 on :30
    - 4 x 50 on 1:00 (o = EZ Fr, e = FAST Bk, went :33, :34)
    - 4 x 100 on 1:45 (did FR pull w/ buoy descend: 1:12 -> :06)

    100 loosen
    200 easy Fr with snorkel and agility paddles
    (Solo/Rec/2800 yds/55 min)
    ---------------------------

    Felt good in the water, although a little clumsy since I have been slacking a bit as of late. Not really used to swimming with this much rest, but it is good since I am utting more effort into the swims. I'll have three more pool swims this week, and possibly an OW swim with the group on Sunday over near GregJS, who has been feeding us great intel about a wonderful lake off the beaten path. Hope that OW comes together.
    Categories
    Swim Workouts
  11. Monday, July 29, 2013

    by , July 29th, 2013 at 04:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 71%

    Warm Up
    200 FR
    200 BR 2(25K, 75S) w/snorkel
    200 BK
    200 FLY 2(25K, 25DR, 50S) w/snorkel
    4x50 FR on 1:00 desc 1-4 *34-31

    *Set 1*
    4(4x50 K/fins on 1:15) desc 1-4, rd#1&3-Fly, rd#2&4-FR/snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---200 BK
    ---4x50 BK on 1:00 *40-38

    *Set 2*
    2(4x150 FR on 3:00)
    /rd-#1) 150 as 100 Drill/50 FAST w/fins-snorkel
    /rd-#2) 150 as 100 85%/50 FAST w/agility paddles-snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---4x50 BK on 1:00 *41-39

    *Set 3*
    1200 FR as 6(200)
    /each 200 as 50CU Steady/50 CU Strong, 50 Build Steady to Strong, 50 FAST

    Warm Down
    200 BK
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Friday and Saturday did 4200 meter sessions including 2,000 meters of quality swimming. Sunday was a dryland rest day along with 1,600 yards of kicking, drills and breaststroke at my 12.5yd HOA pool. Today my dives and breakouts felt stronger and smoother. The 50s DK w/fins are as 25M underwater/25M on the back.
    Categories
    Swim Workouts
  12. Week 44 - Monday

    by , July 29th, 2013 at 02:12 PM (After a long rest)
    I was in bed asleep by 8pm last night and had a good nights sleep until 4am when woke hungry. I have noticed over the last few months that I seem to have completely adjusted my body clock to early sleep and rarely wake up with the alarm going off. Its sort of scary to think that I am hungry at 4am in the morning but thats where I am at right now. Anyhow, I had my regular oatmeal and headed to the pool. Our age group kids had Texas Age Group Championships in Austin all weekend and they did not get back until midnight last night so our coach looked (and I sure felt) like he had been run over by a Mac truck. If I were him I would have asked someone else to run practice but he did not do that. The pool was still setup short course after the B/C championship meet this weekend. I felt good today in practice, but I think a lot of that had to do with the type of workout we were given, long aerobic set with a kick and build set at the end.

    Warm up
    400 free with snorkel
    6x50 catchup on 45 seconds

    Main Set
    10x300 with paddles and pull bouy on 3.30
    10x50 on 50 kick
    2x(50 perfect free on 50, 100 build to fast on 1.30)

    Total 4500 SCY

    I held 1min pace on the 300s which is the best I have done since my comeback. I felt good until 7 and the last 3 were tough, but I got through them. I held 40-45 on the kick and again felt pretty good until 7 and the last 3 were tough. I felt sore on my lats on the last set but built to 55's on the 100's.
    Categories
    Swim Workouts
  13. 07.29.13 - Monday workout

    by , July 29th, 2013 at 12:15 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Missed Saturday morning practice due to an ER visit w/ one of the orphans we are hosting. Got home @ 2:30 AM and decided getting back up at 4:30 wasn't going to work well. Sunday evening soccer was a little rougher than usual when a few high school players joined us. It was 9v9 so the running wasn't quite as much but when I did have to run it was much faster than I normally like to. My knees were in pretty bad shape this morning as a result. Not sure if I'll be able to play soccer much longer if this doesn't get any better.

    SCY

    600 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
    Didn't do too bad on this. Finished the last kick (75k/25fr) on 1:28 so I started the fly up/down with 100 fly. Made 1:25-1:28 until I got down to 25fly/75fr. From there, I was able to recover some and build back up to 75fly/25fr.

    4 Rounds of:
    * 50 Easy pull - 1:00
    * 50 Hard pull - 1:00 (make :35)
    * 100 Easy pull - 1:30
    * 100 Hard pull - 1:30 (make 1:10)
    Rest
    200 timed pull (2:03 - no drag suit)
    100 Easy
    Made :29s and :59s-1:00s. Still wasn't enough to keep up w/ Dave. For the timed pull, I dropped the drag suit and was a good bit faster than usual.

    8 x 75 Br - 1:30
    Only made 7 of these. I cramped badly with 10 yards to go on #7. Limped back to the shallow end for #8 and stretched it out.

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    12 x 25 - :30 Down no breath, back easy

    100 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  14. feel like ^$#( but that is expected this week

    by , July 29th, 2013 at 07:45 AM (Mixing it up this year)
    For the second week of taper I expet to feel like garbage and I do. I could not sprint worth a flip and my distance was off too. I am really having issues not using my paddles now.

    The added benefit of taper for me has always been the weight loss that happens, usually I just have to force myself to eat more but this time I am going to wait till next weekend to do that. With the weight loss come the thigh rolls that seem to get more pronounced as I have more skin than fat underneith it. Thank the lord for compression suits!

    500 free
    500 free kick w/zoomers
    400 IM as 1 arm fly/pull back/kick breast/swim free

    5x100@2:00 free maintain 6 beat kick w/snorkle held 1:56's which was horrid!

    4x100 drills w/snorkle did fly scull, accordian, torque drill, catch up at the hip

    4x50 from block odds free as 25 sprint/25 EZ evens as 15m fly/35m free EZ

    300 kick w/zoomers

    Total 2800 meters
    Categories
    Swim Workouts
  15. Saturday 7/27/13

    Saturday 7/27

    "Super Suit Saturday"

    AM only LCM

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: kick/drill, even: drill/swim w/ fins
    200 cruise
    5x100 @ 1:20 N.S.
    200 cruise
    8x25 @ :40 V.S.

    Changed into a Blue Seventy body suit and then:

    100 @ :10 REST FL/BK (1:11.7)
    50 @ :10 REST BR (40.0)
    50 FR (33.5)
    200 I.M. add-up: 2:25.2

    100 EZ

    50 FR (27.0)
    50 EZ

    Total: 2500
    Categories
    Swim Workouts
  16. Friday, July 26, 2013 Inland Empire Champs Meet Recap (USAS)

    by , July 27th, 2013 at 02:03 AM (Fast Food Makes for Fast Swimming!)
    I signed up for one and only one day of the champs meet this weekend, and chose the day with the 200 Fly. I also signed up for the 400 Free and 50 Free, since they were the next best choices, and I need to get my mileage worth for a day. No point of driving a few hours for one event, even if I do get to swim in twice!

    Started my day at 4:30am with the alarmclock, on the road before 5:00am, and at the pool around 7:15am. Warmups, etc. then sat till my first event around 12:00noon. Drank plenty of water, it was HOT today down there, and no wind at all to help. I stayed in the shade, but even that was unbearable at times.

    I shaved down for the meet, after having a week or so of taper and rest, plus squeezed my @ss into the FINIS Hydrospeed 2 jammer that I wore at Indy Nats last May. At least it still fits.

    7 lane pool in Pasco, kind of strange, but it still has water. Top 7 in the A Final, 8-14 in the B Final.

    ----------------------------------

    Prelims:

    50 Free - 27.73- qualified me 13th place for finals
    This was okay I guess. I went faster than a few weeks ago, but I still had a crappy breakout about 2 feet underwater and it just stopped me dead. I know why sprinters complain about things like this.

    Not really a lot of rest after this before the Fly, but that's how I roll...

    200 Fly - 2:26.11 - qualified me 2nd place for finals
    A new adult best time for me!! and a new LMSC Record for 35-39
    31.2 / 37.5
    37.8 / 38.9
    This felt unbelievably easy the whole way. I felt a little struggle on the final 20 meters or so, but it wasn't bad. Led my heat by a lot. The other circle seeded heat had the faster guy in it.

    400 Free - 4:42.46 - a timed final, placed me 6th
    Another adult best time for me!! and a new LMSC Record
    1:07.2
    35.7 / 37.0
    36.3/ 36.3
    35.8 / 33.7
    I was a bit tired at the start of this race, but after the 200, I began preying on the swimmers in the two lanes next to me, as they began struggling a bit. I think the heat of the day got to a lot of people by this point, but I stayed well hydrated and was doing fine.
    I ran down one kid who was way ahead of me, and almost caught the other one at the end, but he touched me out at the finish. Still a great time for me.

    --------------------------

    Break between sessions:

    I left in search of air conditioning since I had about an hour and a half till warmups for finals. Stopped at a quickie mart for Gatorade and an ice cream bar, then went for food. Found a McD's and stopped in for some nutrition overload. As I left, I refilled my Root Beer, and then realized there was a Baskin Robbins 31 flavors ice cream store down the road. Mmmmmmm... Root Beer Float, combo style from McD's soda, and Baskin Robbins "Triple Vanilla" ice cream. Sooooo good. I was soooo stuffed after all this, but it was worth it. I wasn't sure how finals would go though...



    Finals:

    50 Free - 29.50 (was seeded 13th, placed 14th)
    I dove in SDK'd great, and broke out even worse than in prelims. Once I did get to the surface I sprinted a bit, then realized it was a lost cause and just shut it down to save energy for later...which wasn't a lot later at all...

    200 Fly - 2:24.68 (seeded 2nd, placed 2nd) & lowered my record a little more!
    http://www.youtube.com/watch?v=MD7Ne...ature=youtu.be
    30.8 / 36.1
    37.8 / 40.0
    I went out strong, trying to stay within reach of the 17 year old next to me, praying that he might die a bit and I'd be within range to swoop in for the kill. He did die a bit on the final length, but so did I. It was a fun race to go out with though. My final USA-S race. Wow!!!


    --------------------------------

    I had a lot of fun swimming with Velocity Swimming this year, made a lot of friends, learned a lot, taught a lot, inspired a lot of people, and was inspired by the other's efforts as well. I will remember this time forever...and still wonder how Kirk can keep going with the kids in Seattle too!! Oh yeah...he doesn't have kids at home!
  17. Friday 7/26/13

    Friday 7/26

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim
    8x50 @ 1:00 w/ fins odd: swim w/ overkick, even: drill
    4x100 @ 1:20 AE

    5x100 @ 2:30 Rouse 100s

    2x
    2x200 @ 3:00 1st 50 STRONG
    3x150 @ 2:00 3rd 50 STRONG
    4x100 @ 1:20 1st 75 STRONG
    100 EZ

    4x50 @ 2:00 FAST w/ fins I.M. order

    200 EZ

    Total: 6000

    Crossfit:

    15:00 EMOM
    6x squat @ 95 lbs
    8x lunges (4 each leg)
    2x burpees

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    6x under H2O turns @ :40
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.
    100 EZ

    6x25 @ :30 FL (AVG 13.1)
    6x50 @ :50 BK (AVG 34.9)
    6x50 @ :50 BR (AVG 34.5)
    5x100 @ 1:10 FR
    4 STRONG AE holding b/w 1:00-1:03 (AVG 1:02.0)
    1 N.S. - 57.1 (30.0/27.1)

    50 EZ

    4x 6 strokes w/ power tower
    50 FAST w/ fins (FR - 21.3)
    300 EZ

    Total: 3450
    Categories
    Swim Workouts
  18. Week 43 - Friday

    by , July 26th, 2013 at 08:48 PM (After a long rest)
    I had a good nights sleep but woke up again before the alarm went off and had almost an hour before practice and had some breakfast and a cup of coffee before heading to the pool. My right shoulder was a little sore on the warmup but this got much better after I warmed up. Today we did some high intensity speed work and I felt pretty good. Today's workout was SCY.

    400 free with snorkel
    6x50 catchup on 45
    8x100 on 1.20 descend 1-4 and 5-8
    3x(50 fast, 100 kick, 100 IM)
    12x50 with fins, odds drill, evens fast on 1min
    100 easy
    8x50 free from the blocks on 2mins best average
    200 easy

    Total 3550 SCY

    I descended but not that much on the 8x100 set going, 1.05,1.04,1.03,1.02 and 1.04,1.03,1.03,1.02. On the IMs I held 1.10s(which I was very pleased with, and these felt good). The fast 50s with fins I went 22s. The 50s from the block were mainly 23s but had at least one 24. We were doing our own send offs so I can't be sure I went on exactly the right send off, but I was pleased that I hurt really bad but kept pushing. Overall I was pleased with my effort level today during the workout.
    Categories
    Swim Workouts
  19. 07.26.13 - Friday workout

    by , July 26th, 2013 at 09:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Had some good swims today. Felt sore at first but apparently I got over it.

    SCY

    600 Warm up

    8 x 200 Up/Down Kick - 3:30 (:10)
    2:00 Rest
    200 Timed Kick (IM - 3:15)
    100 Easy
    I'm pretty sure 3:15 is a personal best for IM kick.

    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
    2:00 Rest
    200 Timed Pull (2:05)
    Probably not my fastest pull but after all the fly, I'll take it.

    2 x 200 Free - 3:10
    2 x 200 IM - 3:10
    1 x 100 Kick - 3:10 (Br-3:01)

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  20. The back has its days and today was one of them

    by , July 26th, 2013 at 08:16 AM (Mixing it up this year)
    I started out ok but after the 1st 50 of my kick OUCH! My back pain flaired up so what do I do? Change the workout to a fly workout of sorts. Fly drill that is.

    We also started late because the head guard didn't show. One of the other guards had to call to find out where the hidden key was then they set off the alarm. Joyous morning at the CCAC!

    500 free
    500 free kick w/zoomers

    10x100 fly drills w/zoomers focus on undulation to loosen up the back, drills done were right arm/left arm, scull, torque drill (minus paddles), breast pull, dolphin kick on back

    10x50 from block odds free 25 sprint/25 EZ evens fly or back 15m sprint/35m EZ free

    Total 2500 meters
    Categories
    Swim Workouts