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  1. Nov 22, 2014

    by , November 23rd, 2014 at 08:44 PM (Trying to Train Smarter, Not Just Harder)
    Solo at Trousdale today

    So we didn't get much swimming in, here in Tallahassee this week, due to anticipated super cold temps (for us) - since we only have outdoor pools, they close (for the sake of the poor, shivering life guards) when the temps drop below 30. Missed Tues, Wed & Thurs & it felt so very nice to be back in the water yesterday AM - I was little nervous, because I thought I might have "overdone it" at the gym Tues & Thurs - but apparently not.

    Sorta achy in the shoulders after hitting the gym this am - I have upped the weight on several of my things, or upped the reps on my core stuff. So, a leisurly 1000 warm-up & then pep talk to keep myself in the pool, despite the nasty gray sky overhead, and not having a training buddy.

    1000 w-up (100 free, 25 back, 25 breast - repeat)
    300 kick
    6 x 200 pull @ 2:45 (told I swam solo, right - so that = lazy)
    3 x 500, swim, pull w/agility paddles, fins
    15 x 50 @ :45
    250 cool-down

    Total: 5000 SCY
  2. 11|23|14 scm

    by , November 23rd, 2014 at 01:05 PM (Blog)
    1000 drills

    20 x 15.6M turn drill on 0:30
    • mild speed

    30 x 15.6M turn drill on 0:20
    • rhythm, timing

    20 x 15.6M turn drill on 0:30
    • most were UW turns

    With all the turns I've accomplished these recent months while wearing fins, I got this symptom where my legs are hesitant to flip over without fins (the quick dolphin kick in to the wall with fins was enough to push the legs over). So I started this UW turn drill which helps.

    Drylands: calves, lower back / legs (light), stretching

    Updated November 23rd, 2014 at 01:16 PM by __steve__

  3. Workout 11/22/14: morning

    by , November 22nd, 2014 at 06:44 PM (Maple Syrup with a Side of Chlorine)
    Borrowed the main sets from a workout that Tim posted for our masters group this weekend:

    w/u: 2 x (200 swim/100 kick/100 pull) (I did 3x)

    12 x 25 @ :45, done in 4 rounds of:
    * distance per stroke
    * high turnover w/fists
    * combination

    100 pull

    8 x 50 @ 1:10, done as 2 rounds of:
    * build up
    * build down
    * all easy
    * all fast

    100 kick

    4 x 100 @ 3:00, fast

    200 loosen and out
    (Masters/Rec/2700 yds/75 min)

    Good group today with Melissa and her daughter Emily (home from college), Kevin, and Luiza (an exchange student from Brazil at my son's school), with Tom, Marie, and Kevin B joining in towards the end of practice. They liked the change in pace and did a great job with meeting the goals of the workout. Thanks for posting a great one, Tim!
    Swim Workouts
  4. Week 112 - Saturday

    by , November 22nd, 2014 at 02:20 PM (After a long rest)
    I am still congested but it seems to have at least loosened up a little. Today's workout was a shorter version of our now normal race pace Saturday workout. I swam a little faster today than last week but still hurt as much despite doing less reps in the race pace work.

    Warm up
    8x100 free with snorkel on 1:30

    Main sets
    12x50 drill, build free on 1min
    12x100 on 2mins at 500 race pace
    12x50 kick on :55

    Warm down
    500 easy

    I felt pretty strong during the warm up and quickly got into a nice rhythm today. On the drill build I alternated catchup and finger tip drill. On the race pace set it took me two to really hit my stride going 58s and then I slotted nicely into a good rhythm and went 56/57s until the end. Like last week the last 4 are really hard and in particular the last 2 I had to really battle to keep the 56/57 pace. The kick I used as active recovery holding 43-45s. I did an extended warm down today by doing 200 in the main pool and then moving to the baby pool for an additional 300.

    Since we we are within two weeks of our taper meet I am no longer doing swim bench or abs so hung out talking to the coaches for a few minutes before heading to yoga.

    Todays yoga focused on legs and I found it quite challenging. It still amazes me how hard I have to work to hold the poses I am being asked to do. I have been told a couple of times not to compete(which for me is hard to do) and instead slow things down and focus on the position. I am trying and I have come a long long way but it's still hard; maybe that's the idea. I can hold most of the poses for the desired time now which is a big improvement over where I was when I started.

    We are off to see the hunger games movie this afternoon. I hope it's a good movie. I enjoyed the prior two! Should be a nice relaxing weekend.
    Swim Workouts
  5. Workout 11/21/14: noon

    by , November 21st, 2014 at 05:03 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today after a lot of extra hours at work.

    200 swim/200 back/200 im drill
    3 x (50 kick/100 pull/200 swim with AP)
    150 loosen and out
    (Solo/Rec/1800 yds/40 min)

    Lots of traffic today, so I just took it easy. Masters tomorrow.
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 11/24/2014

    by , November 21st, 2014 at 04:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30
    4 X 100 1:50
    1 X 300 5:00
    4 X 100 1:40

    1 X 300 kick + 100 swim

    4 X (3 X 100
    Rounds 1&3: IM or stroke on 2:15
    Rounds 2&4: Free on 1:45
    Swim #1: moderate #2:build #3:fast
    Break as needed

    3 X 50 1:15
    1 X 100 kick 2:30
    Four rounds.
    50's: #1:moderate #2: 25 fast/25 easy #3:fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 112 - Friday

    by , November 21st, 2014 at 09:42 AM (After a long rest)
    Our coach is visiting family in Illinois this weekend so iwas sent today's and tomorrow's practice and was asked to answer any questions people may have. Today was pretty straight forward and overall uneventful.

    Warm up
    400 free with snorkel
    8x50 drill swim IM order on 1 min

    main sets
    6x100 IM on 1:45
    16x25 free AFAP on :30
    3x200 perfect stroke with snorkel
    200 free AFAP on 5mins from a dive
    4x25 free AFAP on :40
    100 free AFAP from a dive

    warm down
    200 easy

    i felt a little less congested today after taking another Alka Seltzer last night. I always sleep well after taking the alka seltzer nighttime but have a residual achy feeling the following day. Despite this I felt pretty good in the water and this feeling held throughout practice today. I swam fast but smooth through the IMs holding 1:06-1:08s. The fast 25s to my feet I felt good until the last two when I had to dig deep to hold my :13s. On the AFAP 200 I was hoping to go 1:55-1:56 and surprised myself with a 1:53. I was hurting on the last 50 but my stroke did not fall apart and despite my legs really hurting I felt strong. The fast 25s I was again holding 13s but this time without a flip turn. The last fast 100 I had no expectation and again surprised myself going :51 high. I was really pleased with my AFAP efforts. As I write this I still feel pretty congested but if I swim like I did today everyday I dont care. Two more weeks to rest and get ready for SPMS. Speaking of which there are now over 350 entries which is awesome. I just hope they don't drop the 6th event which I put as my 200 back which in hindsight was a poor selection; I should have made the 50 back my 6th event but alas that decision can't be undone. We have our 500 race pace set tomorrow(fun fun fun) and then we are on the slide down to the meet as the taper really kicks in.

    Updated November 21st, 2014 at 09:57 AM by StewartACarroll

    Swim Workouts
  8. Week 112 - Thursday

    by , November 20th, 2014 at 09:48 PM (After a long rest)
    I felt very congested last night so took an alka seltzer nighttime before I went to bed. I slept awesome but woke with a sore throat and I have been feeling congested all day. This morning was a light taper dryland workout with an easy 2k swim.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter


    4x100 free with snorkel
    6x50 catchup on :45
    4x100 kick on 1:45
    8x75 free on 1min
    300 easy

    I plan on taking another Alka seltzer in a few minutes and fingers crossed I will feel better on the morning. Tom headed to Illinois today so I have tomorrow and Saturdays workouts. Tomorrows workout has a fair amount of fast swimming so I need to feel better.
    Swim Workouts
  9. 11|20|14 LCM

    by , November 20th, 2014 at 09:31 PM (Blog)
    Drove to pool during my lunch break. On deck, carried work clothes / shoes with me because the locker room is filthy and untrustworthy. Dipped my toe in water with stuff in hand then slipped, fell, and ended up in pool holding all of my stuff ( work clothes / shoes soaking). Swam for 15 minutes

    3 x 100 fr on 3:00 with fins as 50 fast / 50 easy
    • 31 - 28 - 26 for fasts


    iso leg press, 5 sets working up to 3 x 310 each leg

    calf raises on guided squat rack standing on block 20 x 310

    leg curls

    knee raises

    back extensions

  10. Thursday, Nov. 20

    by , November 20th, 2014 at 06:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    100 chest press fly
    4 x 25 shooters w/fins
    100 EZ

    Main Sets:

    4 x 30 from the blocks, SDK @ 100 pace to 15m, cruise back
    100 EZ

    4 x (25 from the blocks @ 100 pace + 25 EZ)
    2 x breast = 15 high, 2 x back (13 high, 14 flat -- a little too fast maybe)
    100 EZ

    30 x 25 backstroke w/fins @ 100 pace @ :40
    -- held 12 flat-low
    -- cruise every 10th one
    -- 9 SDKs + 2 strokes
    300 EZ

    10 x 50
    odds = breast w/fins @ 100 pace @ 1:00 (29-30)
    evens = EZ @ 1:30
    100 EZ

    5 x (25 AFAP + 25 EZ) @ 1:00
    odds = AFAP dolphin kick on back
    evens = EZ
    100 EZ

    Total: 3420


    The pool was set up for a college invitational this weekend, so I swam in a 16 feet deep lane. Sweet! Those lanes usually comprise the diving well. Pitt does not have a masters practice tomorrow. I'm contemplating going to Sewickley to swim with Jim and Bill. I'm just a little worried I'll be too tired after two hard workouts and drylands tomorrow and I'm not sure I want to make the long drive. But it's hard to pass up an opportunity not to swim solo.
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout 11/21/2014

    by , November 20th, 2014 at 12:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    5 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 x 200 kick 5:00
    12 X 25 sprint kick :45
    1 X 100 swim

    4 x 50 1:15 1:00
    4 X 75 1:45 1:30
    4 X 100 2:15 2:00
    Two rounds. Descend each group 1-4.
    Round 1: stroke or IM--interval left
    Round 2: free--interval right

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  12. Wed., Nov. 19

    by , November 20th, 2014 at 11:21 AM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    500 various
    100 scull
    4 x 25 breast accordion drill
    4 x 25 breast, alternate whip and dolphin kick
    50 EZ
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    10 x 25 burst SDK + cruise @ 1:00
    100 EZ

    3 x (25 AFAP from the blocks + 75 EZ)
    50 EZ

    3 x
    100 AFAP w/fins broken, :30 per 25
    200 EZ
    -- breast (51), dolphin kick (42), backstroke kick (40-41)
    50 EZ

    8 x 75 smooth back/breast/free w/fins @ 1:30
    100 EZ

    Total: 3350


    It occurred to me during practice that I hadn't done any USRPT in awhile. I think it's just too darn boring to do very frequently. I may try some today though ...
    Swim Workouts
  13. Wed 11/19/14

    Another small showing resulting in me getting my own lane again. Lots of toys tonight.

    400 swim

    4 x's through w/fins
    3 x 25 @ 35 fast k/k/s
    50 cruise @ 60
    3 x 25 @ 35 fast k/k/s
    75 swim @ 1:20 descend to sprint 1-4
    100 EZ

    3 x's through
    250 @ 3:45 pull negative split
    150 @ 2:30 100 w/paddles and snorkel 50 fast kick
    6 x 50 @ 60 stroke swim hold 4IM pace
    rest 30 and repeat
    ---option 2 was 6 x 50 @ 45 hold 500 pace

    50 float and hot tub

  14. Week 112 - Wednesday

    by , November 19th, 2014 at 09:10 PM (After a long rest)
    I was a little sore and stiff when I woke last night and suspect I slept pretty heavy. i arrived at the pool a little earlier than usual and was able to get a little extra warmup in which actually helped with the stiffness. Today was an early taper workout but i would never describe it as such. It was tough!

    warm up
    400 free with snorkel
    6x50 catchup on :45
    300 easy

    main sets
    8x100 kick on 2mins best average
    100 easy
    3x200 IM on 3:30
    12x50 on 1:15 swum at 200 race pace(26/27)

    warm down
    400 easy

    i struggled a little on the 100s kick and with the exception being the first 100 where I went 1:18 I held 1:20s throughout. The 200 IMs we were told to keep our heart rate up and I went 2:27,2:25,2:22 by round. I was pretty beat after these and was not looking forward to the race pace set. Tom reduced the number of these we did(normally we do 16) and gave us more time(we usually go on :50). I held mainly 26s with 27s on the last 3. This workout felt a lot further than the yardage we swam.
    Swim Workouts
  15. Sarasota Y Sharks Masters 5:30 AM Workout 11/20/2014

    by , November 19th, 2014 at 12:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 2:45 2:30
    3 X 100 1:50 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 75 1:45
    1 x 50 1:15
    4 X 25--up tempo-- :45
    Four rounds.
    Round 1-fly, 2-back, 3-breast, 4-free

    15 X 100 pull
    5 on 1:40
    5 on 1:30
    5 on 1:20

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Week 112 - Tuesday

    by , November 18th, 2014 at 09:35 PM (After a long rest)
    I had a good night of sleep and felt good this morning.

    10 minutes on vasa swim trainer, done as 2mins hard, 30 seconds easy
    5 minutes of abs done as flutter, planks, leg extension, crunches, flutter


    400 free with snorkel
    6x50 catchup on :45
    5x100 kick on 1:45
    6x100 free on 1:30
    300 easy

    I used this as an easy recovery swim and I felt good.
    Swim Workouts
  17. Tuesday, Nov. 18

    by , November 18th, 2014 at 06:09 PM (The FAF AFAP Digest)
    3 mile jog on treadmill
    drylands at home with TRX, DBs and power wheel


    I really should have driven to Pitt to swim today ... But I'm having one of those bouts of detesting my double drive back and forth to Pitt twice a day. Typically, with tunnel traffic and delays on the parkway, I'm in the car 2 1/2 hours just for that. Usually more with hauling Lil Fort around. It really wears on me, and makes me question swimming here in Pitt. I would be blissfully happy if there were a decent pool nearby, but that is not to be. Sometimes I have a hard time reconciling myself to the situation ...
  18. Sarasota Y Sharks Masters 5:30 AM Workout 11/19/2014

    by , November 18th, 2014 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    1 X 50 fast 1:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 easy 1:00
    1 X 75 build 1:30
    1 X 100 fast 2:15
    Four rounds, all choice.

    10 X 50 kick 1:15
    odd: moderate even: fast
    1 x 100 swim --

    1 X 200 3:20
    3 X 100 1:40
    Three rounds.
    200's: Descend by round 1-3
    100's: Each round of three faster

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  19. Results - Ron John Invite, PHX AZ

    by , November 18th, 2014 at 10:56 AM (Chowmi's Blog)
    Ok, here are my meet results:

    50 breast 38.4 (bummer)
    200 free 2:21.8 (31.8 36.6 37.4 35.9) pretty good!
    100 breast 1:23 (38.8 44.9) whew, this was good compared to the 50!

    100 IM 1:11.5 (32.3 39.2) solid but I thought i could go faster!
    200 IM 2:38.3 (33.0 41.7 48.8 34.7) better!

    chowsh says my breaststroke is Totally 80's. And that I needed to fast forward to 2014! Got some good tips from Jeff Commings who swam AWESOME at the meet! The hardest part will be to consistently practice and work on WORKING my breaststroke.

    1. Head can go underwater. My interpretation is that I should stop "saluting the captain" with the head above water that is so ingrained.
    2. Use my back muscles, not just pull with arms and legs. Engage and incorporate all the muscles and actively use them, like you do in butterfly.
    3. But remember to surge forward, not just up and down and shoulder shrug for shrugging's sake.

    The 200 free was a last minute addition. I was only going to swim it as a 50 split, but after the 50 breast, I was really worried about the 100 breast, so I thought i'd try to get a top ten time in the 200 free. It's my first in SCM and the first full 200 free as-a-200-free I have swum since 1995! I think I went to easy after the first 50 and then had a lot left in the tank for the final 10 meter surge. I will swim this again, it was sort of fun! Strategically, that was a good time. There are a few girls that go 2:14 or less, and a bunch that go around 2:24. So at 2:21 it hits the sweet spot of jumping ahead of the 2:24ers but not having to put the hours upon hours of training to go sub 2:15. I think i'd like to work down to 2:18 or 2:19. Sub 2:20 is a huge hurdle.

    The 100 IM was actually disappointing. First, because someone next to me low-balled their time worse than me and went 1:06 so that is depressing and no matter how fast you are going, there they go. Also, it was the bad luck of mistimed walls so came in 1/2 stroke on the fly and then my arms came apart on the UW backstroke, a real killer when you have absolutely no wiggle room in a 100 IM. My breast needs major work, so I think that is why the back 1/2 split is so bad! I'm going to have to spend many hours talking to the coach about how to go 1:08.99 vs. 1:11.5.

    I was very happy with the 200IM. Overall I dropped 4 seconds from the last meet, and it was mostly due to a very aggressive last 50 free and a bit better on the breast. Under 2:40 seems strong for my age group. I don't have a set goal; there are so many ways to improve. But against the age group, 2:40 already is a good hurdle. I think the next would be 2:35. That might be my goal. A huge chunk would be in the breast at 48.8! If I can get it to 45 and 1 more second somewhere, that puts me under 2:35!


    Next up: A USA meet the first week of December. Not sure if I will make both days, but I hope to swim 100 fly, 100 back, and 50 free. I'm curious where I will start the SCY season. I'm going to do my P90X3 again, so that will be Dec/Jan/Feb. A good 3 month window so it won't interfere with the height of the SCY season starting Feb/Mar/April.

    Updated November 18th, 2014 at 11:20 AM by chowmi

  20. Quick solo swim

    I started to title this one "Solo quickie" but decided that didn't sound very good.

    Nothing too exciting here

    400 free
    4 x 100 @ 1:30 gentle descend
    4 x 100 kick, no interval just focus on working coming off the walls.
    200 BK negative split @ 3:30
    200 cruise pull @ 3:00
    2 x 100 BK build @ 1:40
    4 x 50 BR @ 60 ascend

    2000 and off to work
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