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  1. Saturday 1/4/13

    Saturday 1/4

    "REMINDER: Add pwb to my Christmas card list!"
    - So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.

    AM only SCM (!)

    600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)

    2x
    4x50 @ :50 DPS
    4x50 @ :50 FAST kick
    200 @ 3:00 build by 50
    200 @ 3:00 60/40 (60% FAST/40 % AE)
    6x25 @ :35 AE FR no breath
    100 @ 1:40 PINK
    100 @ 2:00 DIVE FAST
    RD1: FR - 59.3
    RD2: I.M. - 1:07.4

    400 EZ

    Total: 3300
    Categories
    Swim Workouts
  2. Monday, 01/06/14

    by , January 6th, 2014 at 10:32 PM (Trying to Train Smarter, Not Just Harder)
    LCM - outside. Got to the pool at 5:20, air temp of 61. Left the pool venue ~7:30, air temp of 42. By the time I left for home at 6:00, temp was 37 and dropping. Just grateful I don't live in Minnesota!

    900 various waiting for team to start
    600 back/free
    600 pull
    400 reverse IM
    400 kick
    3 x 400 @ 5:30 (nice interval for a change!)
    200 easy
    5 x 100 @ 2:00, odds easy, evens "fast" - fast is relative, at the end of workout, I've found.
    Total 4800 LCM
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  3. So sluggish today time to wean myself off the Mucinex DM

    by , January 9th, 2014 at 08:49 AM (Mixing it up this year)
    Just could not get moving this morning. Times were horrible. With a meet this weekend I have to get off the meds so that I can swim decent.

    500 free
    500 free kick w/zoomers
    8x25@:05RI torque drill
    5x100@1:30 free w/strapless paddles & bouy went 1:29, 1:28, 1:27,1:26,1:26 yuck
    5x100@:10RI back kick w/zoomers odds streamline kick evens alternate arms perpendicular and fashion model kick by 25
    300 free every 4th lap back
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  4. Long day, but short swim...

    by , January 10th, 2014 at 12:32 AM (Alex's swim journal)
    I was pretty beat today by the time I got into the pool. Only did 2000 yards and a lot of it was drill. Not even my 18-minute, 4000-meter row and long stretch before hand could loosen me up enough to be very productive today. The hard 50s yesterday finally took it all out of me.

    YTD totals:
    Swimming = 14 miles
    Rowing = 19 K
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    Uncategorized
  5. Lackluster

    by , January 11th, 2014 at 06:21 PM (Alex's swim journal)
    Yesterday I got in for a throw down challenge workout that Scotty texted me, but just didn't have the energy at the end of the day... I was swimming slower than I have swum in a couple of years; just not recovering as quickly from the hard workouts this week. Here was the set:

    6 x 500 on 10:00
    swum as...
    500 EZ warm-up
    500 back
    500 free
    500 breast
    500 free
    500 fly*

    *I was so worn out by this time that I decided to break up the fly into 5 x 100 on 2:00. Ran into Scotty today and he said when he did the workout (the one he proposed!) he felt too tired so left out fly altogether... I win. (Though his 500 times were a lot better on the rest). My EZ free warm-up actually felt quite hard even though it was slower than my usual warm-up pace. My third freestyle 500 was basically just a slow recovery swim. I was sore and ached all over.

    Today I did 20 minutes (4K) on the rowing machine and 20 minutes of stretching on the mat to try to loosen up... even the rowing feels hard now. I got into the pool and did 1700 in drill after that. Not very impressive. hopefully i'll be a little better recovered for tomorrow's 80 x 25 on :45 workout with the gang.

    YTD totals:
    Swimming = 16.75 miles
    Rowing = 23K

    Updated January 12th, 2014 at 02:05 PM by mcnair

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  6. Monday, January 13, 2014 6:30-7:15am

    by , January 13th, 2014 at 12:17 PM (Fast Food Makes for Fast Swimming!)
    Wow, the day after a meet swim isn't all it's cracked up to be!! I felt good for about 50 yards, and after that it just...
    I don't think the 6 degree temperature increase from the one pool to the other is very good either. I really enjoyed the 78 I swam in yesterday. 84 is just way too relaxing to lap swim in!

    Cooldown from yesterday's meet practice:

    500 Free
    (500/500)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    4 x 50 Flutter Kick w/ board @ :50 (last 3 were touch and go)
    2 x 50 Flutter Kick w/ board @ :45 (I just kicked another 100 at this point)
    (1000/1500)

    5 x 100 Free Pull @ 1:20 (1:15-16s)
    (500/500)

    500 Free

    -------------------------
    2500 Yards
  7. Monday, Jan. 13

    by , January 13th, 2014 at 05:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    3 x 50 scull
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    4 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 2 free, 2 fly, all 10s

    100 EZ

    20 x 25 w/fins
    -- I did 6 free @ 100 pace @ :35 and then decided I was too tired/sore to finish the set and switched to breast @ 100 pace @ :40 on #7. Missed #10 and made the rest.
    225 EZ

    Total: 2450


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

    Not a great day in the water. I was too sore from weights. I'm definitely taking this week off for some recovery. I know many never take time off from weights, but it has worked well for me in the past. I'm considering doing less when I go to the gym as well. It's really taking a toll on my pool workouts. Haven't done too much AFAP work.

    Does anybody think warm up is fatiguing and amounts to garbage yards?
    Categories
    Swim Workouts
  8. Workout 01/14/14: evening

    by , January 14th, 2014 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.

    Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:

    200 swim/100 Kick/100 Pull/4 x 25 b/c warmup

    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
    4 x 50 on :60 (kicked, held :45))
    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)

    200 lossen and out
    (Masters/Rec/2600 yds/55 min)
    --------------------------------
    We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.

    Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
    Categories
    Swim Workouts , Planning
  9. Another Saturday at the Y

    by , January 18th, 2014 at 03:18 PM (Mixing it up this year)
    Yes it was on the hot side but I was able to push fairly well despite the 84 degree temps. This is also the only pool open on Monday so I'll be there.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free every 3rd IM went 1:30, 1:30, 1:38, 1:30, 1:29, 1:37, 1:26, 1:25, 1:34, 1:22
    500 breast kick w/br fins

    8x25@:05 torque drill
    8x25@:05 scull drill
    8x25@:45 burst fly & cruise free
    200 fly kick on back w/zoomers
    8x25@:45 fly

    200 kick
    300 free EZ

    Total 4000 yards
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  10. IM work at the Y

    by , January 25th, 2014 at 01:45 PM (Mixing it up this year)
    The guard said the temp was 81 but I would say it was more like 83. Still it was a good day.

    8x50@:55 free
    100 free for time 1:20 not good but it was early
    8x50@:50 free
    100 fly w/zoomers for time 1:28
    8x50@:45 free w/zoomers
    500 fly w/zoomers broken @:20 RI
    100 back for time 1:31
    500 back broken @:20 RI
    100 breast for time 1:48
    5x100@2:15 breast pull w/paddles & zoomers
    300 free kick w/zoomers
    4x100@1:30 free w/paddles & bouy held 1:20
    200 free EZ

    Total 4000 yards
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    Uncategorized
  11. 50s Face-Off Meet...

    by , January 26th, 2014 at 11:40 PM (Alex's swim journal)
    Scotty and I made the trek down to Evanston, Illinois bright and early this morning for our "50s Face-off." Normally about a 45-minute drive, it was closer to an hour on mostly unplowed, snowy roads. At least the blowing snow held off until this evening, so travel conditions weren't too bad.

    Great venue for a meet (Swim-Swam rated it #8 in its "top-ten must visit sites for a swim meet"). There's a picture of it at the bottom of the Evanston Master's home page:

    http://www.evanstonmasters.com

    Scotty won the face off... darn it! I almost swam him to a draw, but on our final event, swimming right next to each other, I mis-timed my back finish and lost just enough momentum that he slid in and out touched me... if I had taken one more stroke I would have had it! Here were the times:

    50 Breast = :44.94 (seed :47)
    50 Fly = :38.08 (seed :40--first time breaking the 40-second barrier!)
    50 Free = :29.70 (seed :30.95--first time breaking the 30-second barrier!)*
    50 Back = :39.84 (seed :38)

    *I beat Scotty by .14 in the freestyle, which had him sweating because he didn't think he would take me in the backstroke... I usually beat him by a second or two in a 50, but like I said I goofed the finish and apparently didn't have any room for error... if only I had warmed up a little better before that event, or if only I had taken that extra stroke, or if only if I'd had more yardage in this winter so far and hadn't been fading as badly toward the end of my meets lately, or if only I'd had a few swigs of gatorade before the final heat... so many "if only-s"! Now I have to live with the shame... forever, Scotty assures me, because he will never swim a backstroke event again in his entire life.

    We did have a blast though, lots of good swimming. And... despite the fact that Scotty and I were the only two men to show up from WMAC (Wisconsin Masters Aquatic Club), we still scored enough points between the two of us to rank 11th out of 22 teams. Cue banana:
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  12. 1|27|14

    by , January 27th, 2014 at 10:22 PM (Blog)
    1500 WARMUP F

    50 fly F

    4*25 on 1:00 FK
    • 21, 20, 19, 19


    3*12.5 on 1:00 free, DFS fast
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  13. 1|28|14 SCMmmmmmed (GLOB)

    by , January 28th, 2014 at 07:17 PM (Blog)
    WARMUP
    500 free F

    DRILL

    250 drill that popov did (DPD)
    250 DPD F

    KICK

    4*25 FK on 2:00 S
    • 19, 19, 19, 18


    DRILL

    30*15.5 TD on 0:20 fast
    30*15.5 TD on 0:20 form

    SPRINT
    20*12.5 on 1:00 fast free/12.5 easy kick on back
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  14. V x D, and other fun stuff

    We had a sprinkling of snow overnight, so I enjoyed walking through some crunchy untrampled whiteness on my way to Riverbank this morning. You gotta get up early in this town to do that! I shared a lane with Rondi and a rotating cast of one or two other swimmers. Hereís what I did:

    1200 lcm warmup

    5 x 500, FR with traveling 2 x 50 back:

    • 50 BK / 400 FR / 50 BK
    • 50 FR / 50 BK / 300 FR / 50 BK / 50 FR
    • 100 FR / 50 BK / 200 FR / 50 BK / 100 FR
    • 150 FR / 50 BK / 100 FR / 50 BK / 150 FR
    • 200 FR / 100 BK / 200 FR


    300 pull

    6 x 100 K/S, kicks moderate, swims fastish, odds flutter/FR, evens dolphin/BK

    500 warmdown + play

    I felt good in the water today, and powerful on my freestyle. Iím finally get back into good enough shape that I feel like I can control my pacing on longer pieces, adding some surges when I want to, rather than just trudging through them.

    Fun fact of the day: The Super Bowl and I are the same age! (At least in yards). I canít believe itís taken me XLVIII years to realize this.

    Updated January 29th, 2014 at 12:19 PM by swimsuit addict

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  15. Happy Super Bowl Sunday!

    In honor of Super Bowl XLVIII, I'm doing a set of 48x50s today. 48x100s would be a better workout, but my legs are a little torched from doing lunges yesterday, and I don't really want to wear myself out and fall asleep in the middle of the game this afternoon. Maybe next year I'll think about doing 49x100s.
    Categories
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  16. Week 71 - Monday

    by , February 3rd, 2014 at 09:23 AM (After a long rest)
    Had a very restless night of sleep last night. My parents go home to the UK today and for what ever reason I could not stop thinking about how quick there 7 week visit went and the next time I see them it will be right before worlds. Today's workout was long and mostly aerobic swimming.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    8x500 pull on 6 mins working turns, swum as odds pressing first 250 and evens pressing the second 250.
    300 kick

    Warm down
    100 easy

    Total 5100 scy

    I held between 5.10 and 5.15 on the 500s pull and felt strong throughout.

    Updated February 3rd, 2014 at 02:53 PM by StewartACarroll

    Categories
    Swim Workouts
  17. Monday, February 3, 2014 5:30-6:30am

    by , February 3rd, 2014 at 11:54 AM (Fast Food Makes for Fast Swimming!)
    WAYYYYYYY TOOOOO EARLY this morning. My body (or at least my eyes) were open at 5:15, so I decided to get going to the pool. It was very uncrowded at this hour, which is rare from what the regulars tell me. Normally it has 3 to a lane for the 1st hour which is typically why I avoid the 1st hour of lap swim at the Y. This morning though it was all singles in the lanes, with only 2 having to double up. After a bit everyone doubled, but that was it before people started getting out.


    I just went for long slow and fairly easy this morning. My shoulder wasn't liking me, and I definitely wasn't really awake either. I could tell afterward as I was nearly falling asleep in the warm water of the shower.

    500 Free warmup
    (500/500)

    500 Flutter Kick w/ board
    (500/1000)

    500 Free again
    (500/1500)

    500 SDK w/ short fins on back
    (500/2000)

    500 Free Pull
    (500/2500)

    12 x 50 Free swim w/ short fins on (to put less stress on my shoulder) @ 1:05, swimming about 1:00s per 75
    (900/3400)

    100 EZ

    ---------------------------
    3500 Yards


    Today just felt like being a lap swimmer at the pool...just took it easy with long slow stuff.
  18. An old workout, tough especially in 84 degree h2o

    by , February 8th, 2014 at 12:12 PM (Mixing it up this year)
    It was hot at the Y today but I managed to go 5000 today.

    3x100@1:40 free
    5x50@1:05 fly
    3x100@1:40 free w/paddles and board
    3x100@1:30 free w/paddles
    5x50@1:05 fly
    5x50@1:05 back
    3x100@2:00 free kick w/zoomers
    3x100@1:40 free w/paddles and board
    3x100@1:30 free w/paddles and 6 beat kick
    5x50@1:05 fly
    5x50@1:05 back
    5x50@1:05 breast
    3x100@2:00 free kick w/zoomers
    3x100@1:40 free w/paddles and board
    3x100@1:30 free w/paddles and 6 beat kick
    3x100@1:45 free EZ
    500 free kick w/zoomers

    Total 5000 yards
    Categories
    Swim Workouts
  19. Monday, February 10, 2014

    by , February 10th, 2014 at 10:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 81
    Partly sunny skies with humidity at 63%

    Resuming my USMS Blog
    This update brings mixed news. The good news is that I have been very busy with my professional contract work at UCF. The not so good news is that due to an injury accident during the last week of December, cold weather pool closures, and work travel to Orlando, the last seven weeks have been challenging.

    I was playing with my daughter when we fell on the tile floor of our house where I landed on my left shoulder, elbow and forearm (but she was OK having landed on me). The aching in the left shoulder rotator-cuff area has subsided along with the tenderness just behind my left elbow. I restarted gentle weights and bands, two weeks ago, along with medium size paddle work in the water. This previous week was my first full week going between 3-4K each day.

    The Lee County Senior Games meet is my next event, which I will enter this coming week. At this time, I am not planning to attend the Y meet in Sarasota.

    The FGCU pool closure significantly impacted my swim training more than expected, as the FMAC cold weather policy is ridiculous, requiring a minimum a 70 degree high forecast to open. The FGCU Aquatic Center has become a worst possible case scenario with little expectations to be open again until late 2014. You would think that they would have obtained professional consultations before draining a 50 Meter pool and a 10-lane 25 yard pool in a flood zone area next to 20 acres of land similar to Everglade conditions. Needless to say, two pools that were working fine, are now empty (since early December) with serious issues. While I do not know the inside details, and no information has been provided so far, I find it difficult to understand it came to this circumstance.

    Now I am slowly training my way back to "square one" or "first base" perhaps.

    Warm up
    400 FR as 2(50K/50RALA/50CU/50DPS

    *Set 1*
    5x50 FR on :50, as 25RALA/25CU *38-36
    :30 rest
    5x50 FR on :50, as 25RALA/25CU *36-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-11 w/snorkel *35-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-12 w/snorkel *34-32
    ---200 BK DPS

    *Set 2*
    4(5x50 FR on :50, :30 rest)
    rds#1-2) *35-34 w/M-agility paddles-snorkel-tube-buoy
    rds#3-4) *33-32 w/L-agility paddles-tube-buoy
    ---200 BR Kick

    *Set 3*
    6(4x50 FR on :50, :20 rest) w/fins, 1)kick on side, 2)25RA/25LA, 3)50 CU, 4)50 DPS
    1)*34-30-29-27
    2)*33-29-28-26
    3)*33-30-29-26
    4)*34-39-28-26
    5)*33-30-28-26
    6)*32-30-28-25
    ---200 D/kick on back

    *Set 4*
    4(5x25 FR on :40) 1)kick w/bd, 2)RA, 3)LA, 4)CU, 5)SPL-11/12
    1)*18-15-15-15-13
    2)*17-14-14-14-12
    3)*17-14-14-14-12
    4)*17-14-14-14-12

    Warm down
    10x50 FR on :50, SPL-10/11 *33-36 w/snorkel
    200 IM EZ

    Comments:
    After feeling awful for two weeks, I am now beginning to feel like I can swim again. Eventually I hope to blend in some quality sets, base sets, and some IM sets.
    Categories
    Swim Workouts
  20. Monday 2/10/14

    Monday 2/10

    AM and PM SCY

    AM swim:

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

    4x100 @ 1:15 AE

    "I.M. Test Set"
    5x50 @ :50 FL (30.2-30.9)
    6x75 @ 1:20 BK (52.8-53.9)
    5x50 @ :50 BR (34.2-35.1)
    6x75 @ 1:20 FR (41.9-43.9)
    All of the above BEST AVG (except kind of sort of the FL, which was "smooth")

    2x
    4x75 @ 1:20 swim, last 25 under H2O kick w/ fins
    4x25 @ :10 rest scull
    200 EZ

    Total: 4000

    PM swim:

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

    8x75 @ 1:15 D1-4, 5-8
    8x25 @ :40 V.S.

    5x under H2O returns (12.5 yards out)

    2x
    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:05 AE MAKE
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ :50 AE MAKE
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :30 AE MAKE (READ: sprint and hang on for dear life)

    2x
    4x50 @ 2:00 add-on FAST by 12.5 w/ fins

    300 EZ

    Total: 6300

    Updated February 11th, 2014 at 09:34 AM by Calvin S

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