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  1. 10.31.12 - Wednesday workout

    by , October 31st, 2012 at 05:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Yesterday, my son called me out to the front yard in the late afternoon because something cool was happening in the sky. Turns out he was right... there were rainbows everywhere. The sky was mostly clear but hazy enough to refract light all over the place. My cell phone camera unfortunately doesn't do justice to what this really looked like but here are some photos I caught:

    Rainbows, rainbows, rainbows and more rainbows.

    Never seen anything like it.

    This morning, I made up the workout. I'm always worried someone won't like it but I was the only one speaking up.

    SCY

    600 Warm up

    4 Rounds of:
    * 100 Kick - 1:45
    * 100 stroke - 1:35
    * 100 IM - 1:30
    * 100 Free - 1:25
    200 Easy

    3 Rounds of:
    * 4 x 25 IM Order - :30 Turn at midway point in the pool
    4 x 25 - :45 Odds Fly, Back; Evens Fly no breath
    4 x 25 - :40 Odds Breast, Fly; Evens underwater br pullouts
    4 x 25 - :35 Odds Back, Breast; Evens free no breath
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00
    * 50 Back - :55
    * 50 Breast - :50
    * 50 Fly - :45
    * 50 Free - :40
    * Subtract :05s from each interval on the last round
    50 Easy

    1000 Pull - Open turns on each 200
    I took this easy at first and built speed. Started on a 1:15 pace and made 2:16 on the last 200.

    100 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  2. Wednesday, October 31, 2012

    by , October 31st, 2012 at 04:37 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 59, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 43%

    *Warm Up*
    2x500 FR on 1min rest

    *Set 1*
    1x2000 FR broken as:
    2(10X50 on :45, 5x100 on 1:30) Did:
    1. 50s 1-5 @ :37-36, 6-10 @ :36-35, 100s 1:12 - 1:10
    2. 50s 1-5 @ :36-35, 6-10 @ :35-34, 100s 1:12 - 1:09


    *Set 2*
    2x200 BR kick w/Snorkel
    6x100 FR kick on 2:10, Did:
    • 1-3: 1:55-1:49, 4-6: 1:52 - 1:44


    *Set 3*
    1x1000 FR broken as:
    5(2x50 on :40, 1x100 on 1: 40) Did
    1. 34/1:08
    2. 34/1:07
    3. 34/1:07
    4. 33/1:07
    5. 33/1:06


    *Warm Down*
    100 EZ

    Comments:
    • While I felt I was making headway with basic swimming fitness, I knew in my heart I would have to break the ice with doing "real training", with interval based sets.
    • The result from my most recent straight 5000 yard swim was 1:03.10, so my aerobic base 100 pace at this point appears to be about 1:15-16.
    • Set 1 - I was disappointed in the truth of my times, but at least it is a starting point. It was more effort than I expected to do those times. Also - the warmup needs to be different including more pace/tempo swimming.
    • Set 2 - Did some BR kick for the IMs. For my freestyle, I feel that with a steady kick I have better balance and overall stroke, so might as well begin to condition the legs to be there all the way.
    • Set 3 - Made an effort to finish the workout with a more quality and encouraging swim. Doing the FR kick set earlier led me to hold on to it in my stroke more with this last set. It felt better overall, and I will be more prepared for my next workout.

    Updated October 31st, 2012 at 05:53 PM by fdtotten

    Categories
    Swim Workouts
  3. Wed., Oct. 31

    by , October 31st, 2012 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

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

    Main Sets:

    8 x 25 burst + cruise, flutter kick w/board @ :45
    50 EZ

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

    1 x 50 AFAP breast w/fins, 28 low
    150 EZ

    2 x 50 kick AFAP w/fins + 100 EZ @ 3:00
    -- break :10 @ 50
    -- went 23 highs

    10 x 25 fast breast @ 1:00 (13 high-14 lows)
    50 EZ @ 1:30
    10 x 25 fast dolphin kick w/board @ 1:00
    150 EZ

    Total: 2600


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

    We survived the hurricane pretty well. Only lost power for 6-7 hours and no trees or limbs down. Whew.

    I kind of staggered through this workout. I've still got that cold that's been bothering me for 2 weeks and the last couple days my left ear has been really painful. Went to my ENT today: ear infection and had a throat culture for a strep test. Need to stay out of the water for 3 days. Doc said I could use a board + ear plugs + cap. Fun! I'm glad I made it through the meet, at least.

    Happy Halloween everyone! I have carved scary jack o' lanterns, put up the rest of our decorations and purchased candy!

    Updated October 31st, 2012 at 06:47 PM by The Fortress

    Categories
    Swim Workouts
  4. Wednesday, 10/31/12

    by , October 31st, 2012 at 04:20 PM (A comfort swimmer's guide to easy swimming)
    SCY - Recovery Day

    I modified one of Leslie's recovery workouts from last spring.

    Warmup (700)
    200 swim - 200 kick 200 pull - 100 scull

    Main Sets (1900)

    16 x 25 shooters w/monofin @ :45
    4 back, 4 belly, 2 left side, 2 right side, 4 360s
    50 EZ

    4 x (3 x 50) DPS
    #1 back/1:00; #2 breast/1:15; #3 free/1:00

    10 x 25 @ :45
    odds = easy speed fly - evens = EZ free
    50 EZ

    8 x 25 free/:45, 0-1 breath each
    50 EZ

    6 x 50 pull DPS, odds free, evens back

    Warmdown

    100 EZ

    Total: 2700 yards
    Categories
    Uncategorized
  5. Workout 10/31/12:

    by , October 31st, 2012 at 02:07 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM Drill
    6 x 100 FR Pull on 1:20 with buoy and snorkel

    8 x 100 on 1:50 with snorkel
    - odds = flutter kick with board
    - evens = swim fly-fr-br-fr, then shuffle
    ---- strong on the stroke, DPS the Fr

    6 x 150 FR Pull on 2:00 with buoy and snorkel
    1 x 200 social kick (*works better with someone else)

    Spooky Strokey Set (SSS):
    2 x 100 IM on 1:30 (went 1:18, :22)
    1 x 200 IM on 3:15 (went 2:47)
    2 x 100 Bk on 1:30 (went 1:20, :18)
    1 x 200 Bk on 3:15 (went 2:27)
    Skipped the following:
    4 x 100 IM on 1:30
    1 x 400 IM on 6:30


    1 x 50 ez
    5 x 50 FR on 1:00 with snorkel (DPS, descend)
    - went :38, :34, :30, :29, :29

    200 loosen and out
    (Solo/Rec/4100 yds/75 min)
    --------------------------

    No too much to report post-Sandy here in Vermont. In our area there were sporadic power outages due to fallen trees (not my house), but we mostly had some wind and rain. Since we are still trying to rebuild the main bridge heading east of town from Irene last year, we were blessed to be spared from another pounding this year. My daughter was ok in Philly, but I have family in CT and NJ that are still without power and will likely remain that way for days. Sending prayers out to all affected by the storm.

    The Rec Center closed early Monday so I missed out on my swim, and everything in town (except your friend Price Chopper Pharmacy) was closed yesterday. I hopped in before lunch today and felt a bit creaky in the water. I thought of the SSS as I was swimming, and ran out of time before the 400 IM's (which is actually ok by me ).

    Plans for the rest of the day include helping to set up the "Journey Through the Bible" at my son's school and then help out during and after it. It is an alternative to trick-or-treating where kids can come (with or without costume) and see different skits from the Bible acted out by the students, then load up on candy after each "stop." Preston will probably be a guide again this year. When we get home we'll watch some Halloween classics: Charlie Brown, Garfield, Alvin and the Chipmunks, and this weekend we usually pop in the Nightmare Before Christmas. Stay safe tonight, everyone.
    Also, I am at post #299 in the forums, which should mean that I will get a treat shortly after my next post.
    Categories
    Swim Workouts
  6. Tuesday, 10/30/12

    by , October 31st, 2012 at 10:33 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (950)
    400 mixer, swim-kick-drill-scull by 50s

    9 x 50 desc 3, 3/55, 3/50, 3/45
    - all free, went 38-39 on these

    Main Sets (1750)
    1 x 200/3:30 back, neg split, build to fast
    - went 2:58

    2 x 150/2:30, 50 easy free-50 strong stroke-50 easy free
    - went 2:22 - 2:17, did back for stroke

    6 x 50/1:15, 15 fast 20 easy 15 fast
    - went 2x fly-back-free

    1 x 400 kick, 30 sr, continuous moderate kick
    - did 200 with board & snorkel as 100 flutter/100 dolphin then did 200 on back same way

    100 easy swim

    8 x 50/1:30 choice FAST with fins
    - did fly on #1 & 4, went 32, 34
    - back on #2, 5, 7, went 33, 34, 33
    - free on #3, 6, 8, went 30, 31, 31
    50 easy

    Warm down
    200 moderate free with snorkel and paddles

    Total: 2900 yards
    Categories
    Uncategorized
  7. Wed Oct 31st, 2012 Spooky IM DAY

    by , October 31st, 2012 at 10:24 AM (Ande's Swimming Blog)
    Wed Oct 31st, 2012

    30 days till SCM meet

    Doubled Yesterday:
    Did 9 x 100 IMs FAST on 3:00,
    skipped #9 to go faster on #10
    Dove em all
    held 61's & 2's,
    went 58 on #10


    Whitney coached
    SCY UT Swim Center main pool, south end,
    Pool set up: one bulkhead on north end
    6:30 - 8:00, dove in 6:37ish
    Swam with Paul, Keith, & David
    Beside Mike, Jason & Tyler
    Gull, Larry, & Sharon

    Warm up
    assigned ??
    went around 600

    Main Set

    100 IM strong

    1:00 rest

    200 IM drill RA / LA

    1:00 Rest

    200 IM strong went 2:19

    1:00 Rest

    300 IM K RA LA

    1:00 rest

    300 IM 25 fast 50 mod

    1:00 rest

    300 IM strong
    went 3:35ish

    1:00 rest

    400 IM KRLS

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 25 fast 25 easy 50 skip

    1:00 rest

    assigned: 400 IM
    did: 4 rounds of 50 strong 50 skip

    2:00 rest

    400 IM strong drilled the fly
    went 4:38

    50 easy

    assigned: 8 x 125 with fins
    did: 8 rounds of
    odds: 50 k 50 skip 25 fast FL
    evens:25 fast FR, 50 easy, 50 skip

    50 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated October 31st, 2012 at 10:29 AM by ande

    Categories
    Swim Workouts
  8. Tues, Oct. 30, 2012 7:10-9:00pm

    by , October 31st, 2012 at 01:01 AM (Fast Food Makes for Fast Swimming!)
    A little late to practice, but I had to get my son home from his swim lesson at the YMCA, and then back across town to the other pool for my "swim lesson".


    Warmup:
    800 (25 Front Scull/25 Back EZ/25 V-Sit Scull/25 Free)
    **I got in 300 of this warmup when the others finished
    500 Kick w/ board
    (800/800)

    16 x 50 Free Pull w/ paddles @ :50 (Desc. 1-4) Breathe every 3
    went :35s down to :30s
    (800/1600)

    16 x 25 SDK underwater no breathers w/ fins @ 1:00 (I led the group here, held :12s)
    (400/2000)

    6 x 100 SDK on back @ 2:00 (Desc. 1-3, 4-6)
    **first round of 3 went 1:07/1:08/1:08
    **second round of 3 went 1:20/1:15/1:05
    This was by far one of the fastest efforts I've been able to do on 100s kick
    (600/2600)


    Main Set: (supposed to be 2 rounds of the 5,4,3,2,1, but we ran short on time and John cut out a little on the second round)

    LAP TRAFFIC SUCKED (we had 5 per lane):
    500 Free @ 8:00 last 100 FAST w/ kick
    went 5:45
    400 Free @ 7:00 last 100 FAST w/ kick
    went 4:31
    300 Free @ 5:30 ALL FAST
    went 3:14
    200 Free @ 4:00 All EZ
    went 2:35ish
    100 Free @ 2:00 SPRINT
    went :59 (I haven't been under 1:00 at the end of these sets yet, so this was nice)

    400 Free @ 7:00 Build by 100s to Fast
    went 4:45 (a little tired)
    200 Free @ 4:00 Build by 50s, start @ 85%
    went 2:11, but felt decent
    100 Free @ 2:00 SPRINT!
    went :57!! (coach said so) <--that's how I felt inside my head, but I was grasping for anything to hold on to...
    (2200/4800)

    200 EZ

    ------------------------
    5000 Yards and no practice tomorrow so we can load up on candy.
  9. Tuesday, October 30, 2012

    by , October 30th, 2012 at 06:56 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 58, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 45%

    IM
    Focus - Stroke Technique, Endurance Base

    *WarmUup*
    • 1x400 Free
    • 2x200 BR kick w/snorkel 1:00 rest


    *Set 1*
    1x1000 IM done as
    • 4x250 RIMO Swim


    *Set 2*
    3x400 IM on 1:00 Rest
    1. 75 cruise 25 strong by 100
    2. 25 cruise 25 strong by 100
    3. 50 build 50 strong by 100


    *Set 3*
    1x2000 K/fins done as
    • 400 Fly: 4(75 dk/back, 25 swim fast)
    • 400 BK: 4(75 k, 25 swim fast)
    • 400 BR: 4 (75 dk/back, 25 br pull w/dk)
    • 800 FR: 4 (100 kick/board, 100 Swim strong)


    *Set 4*
    1x1000 FR Swim/paddles, broken with :45 rest, done as
    • 4x250 - 100 smooth, 100 strong, 50 firm pull, steady 6k


    Warm down: 100 EZ

    Comments:
    • Once again, tired/sore from previous day 5K and weights the night before.
    • Set 1 - Extension of a warmup - swam straight except did several 25s of the fly as RA/LA
    • Set 2 - The last 400 IM was really the challenge to do with legal and correct turns.
    • Set 3 - Did not cramp in my toes, and kept the freestyle timing the same as without the fins
    • Set 4 - After the first 250, the remaining three were good - but I need to get new tubing for my paddles. I have been considering trying out the new Finis Agility paddles.
    • Warm down - after a lap of sculling and eggbeater kicking my strokes felt pretty good with the paddles off.
    Categories
    Swim Workouts
  10. Tuesday 10/30/12

    Tuesday 10/30

    PM only SCY

    400 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x100 @ 1:45 50 kick/50 drill
    300 @ 4:45 IM k/dr/sw
    3x100 @ 1:30 D1-3 w/ strapless paddles

    3x
    5x100 kick 4 V.S./1 AE
    4x50 swim
    RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40
    RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall
    RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise

    100 EZ

    4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace
    2x100 @ 1:45 50 dr/50 swim

    300 EZ

    Total: 5100

    Really sore from lifting yesterday and felt very sluggish in the water.
    Categories
    Swim Workouts
  11. Tue Oct 30th, 2012, IM day

    by , October 30th, 2012 at 11:10 AM (Ande's Swimming Blog)
    Tue Oct 30th, 2012

    31 days till SCM meet

    Swam & didn't blog: Sat & Mon
    Didn't swim Sun
    Lifted Sat & Mon:
    yesterday my right deltoid hurt on bench press on my warm up set so I didn't do my other bench sets


    Whitney coached
    SCY UT Swim Center main pool, south end,
    Pool set up: one bulkhead on north end
    6:30 - 8:00, dove in
    Swam with Mike, Paul, Keith & a guest from Rosebowl Aq
    Beside Jason, Tyler, Jack, Gull, Larry, Jeff & Sharon

    Warm up
    assigned 950
    went around 700

    Main Set

    10 x ?? IM on 3:00
    did 200's drilled the fly, went 2:22 - 2:25

    150 easy

    Drop Down Set: Kick 50's
    Start: 60
    Drop interval by 1 sec after each repeat
    Made it to 36

    assigned: 800 neg split
    did: 400 easy then easy speed 50's with 4 SDKs off each wall



    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX
    Categories
    Uncategorized
  12. 10.30.12 - Tuesday workout

    by , October 30th, 2012 at 08:58 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Ray. Got my GTD suit in the mail yesterday. Nike is once again sponsoring my swimming efforts. I'm sure that royalty checks will soon follow. Quick note for Speedo and TYR... I haven't worn the suit yet so there's still time to sign me for a better contract.

    Ray had us doing a "power hour" today. Intervals on a 1:30 pace for 4000 yards. I stuck with free/pull today and added some extra yardage in.

    SCY

    200 Warm up

    2 x 500 Pull - 6:00 (Made 5:40, 5:48)
    2 x 300 Pull - 4:30 Recovery
    2 x 250 Pull - 3:00 (Made 2:50 both times)
    2 x 100 Pull - 1:30 Recovery
    2 x 100 Free - 1:30 Recovery
    250 Free (3:05), 200 Free - 3:00
    2 x 300 Free - 4:30
    500 Free (6:05), 400 Free - 6:00
    100 Easy
    Dropped my drag suit for the last 500 Free. It wasn't quite enough. Distance had caught up with me and I was hurting bad.

    6 x 50 Kick - 1:00 (no breaststroke)

    12 x 25 - :40
    * Odds Hard stroke
    * Evens no breath

    200 Cool down

    (5550 Total)
    Categories
    Swim Workouts
  13. Bad Back today... Monofin to the rescue

    by , October 30th, 2012 at 07:28 AM (Mixing it up this year)
    Better today in some ways but my back took a lot more time to loosen up today.

    Did use the monofin some today especially because I knew it would help loosen up my lower back. I really want to us it more to build more core strength so since I am not really training for any meets until February my focus is weight loss!

    400 Free
    4x(25 scull + 25 drill + 50 build)@:30RI 4x25@:45 kick descend went 41, 35, 30, 28 100 EZ

    8x25@1:00 w/monofin odds SDK on back evens shooters
    50 EZ

    6x(3x25) AFAP SDK on back w/monofin odds rounds on :30 even rounds on :45
    50 EZ after each round
    found myself running into the lane line a few times. My control of the monofin seemed a little off.

    5x50@1:15 as 25 fly scull drill + 25 fast fly
    this felt good and strong!
    50 EZ

    200 EZ

    Total 2500 yards
    Categories
    Uncategorized
  14. Mon, Oct. 29, 2012 7:00-9:00pm

    by , October 30th, 2012 at 01:23 AM (Fast Food Makes for Fast Swimming!)
    Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically.


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

    Warmup:

    400 Free
    10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s
    10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed)
    (1900/1900)

    20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest
    (1000/2900)


    Main Set:

    12 x 150 as:
    • 100 Stroke @ 1:45
    • 2 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)
    • strokes to be done in groups of 4 all same stroke, desc. 1-4
    • did 4 Fly, 4 Back, 4 Breast
    • Desc. to 1:04 Fly, 1:08 Back, 1:15 Breast
    100 EZ
    (1900/4800)

    2 x 100 IM AFAP @ 2:30 attempt to hit your best time
    (I was about :10 off my best time from college days)
    went 1:05 & 1:04
    (200/5000)

    400 EZ cooldown

    -------------------
    5400 Yards
  15. Mon 10-29-12

    2 x through
    150 swim
    100 IM

    6 x 100 @ 1:40 4 SDK off walls
    200 BK cruise @ 4:00
    5 x 100 @ 1:35 two strokes before breath
    200 BK cruise @ 4:00
    4 x 100 @ 1:30 no breath from flags in
    200 BK cruise @ 4:00
    3 x 100 @ 1:25 perfect turns
    200 BK cruise @ 4:00
    2 x 100 @ 1:20 perfect stroke
    100 EZ

    300 social kick

    6 x 25 @ 45 SPRINT w/fins and paddles
    - went 2 fly no paddles
    - 2 bk, 2 fr with fins and paddles

    200 float

    4050 scy

    Our youngest daughters out of town gymnastics has taken up some of my training time lately and it I felt tonight. My stroke was a bit sloppy and I seemed to be a little of on my turns. I have about a month to get mu self ready for the SC SCM meet in Columbia. Everything will be alright.
    Categories
    Uncategorized
  16. Monday 10/29/12

    Monday 10/29

    AM (weights only) and PM SCY

    AM lift:

    2x10
    4x8 bench press @ 95/95/105/105 lbs
    4x8 lat pullover @ 20 lbs
    4x8 shoulder press @ 20 lbs
    3x10 row to reach @ 20 lbs
    3x10 hammer curls @ 20 lbs
    3x10 dips

    PM swim:

    No PM swim :/

    Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
    Categories
    Swim Workouts
  17. Monday, Oct. 29

    by , October 29th, 2012 at 08:01 PM (The FAF AFAP Digest)
    DRYLANDS, 75 min

    rehab ex, 15 min
    flutter kicks on bosu, 100
    long arm crunches, 100
    cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side
    explosive leg press, 190 x 4 x 15
    wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25
    good mornings, 85 x 2 x 8, 90 x 2 x 8
    rear delt flys, 50 x 2 x 30
    standing power wheel roll outs, 2 x 10
    resisted track start jumps on cable machine, 50 x 2 x 10
    resisted standing long jumps, 30 x 1 x 10
    knee tuck jumps, 2 x 10
    altitude drops, 10


    Bike, 45 min:

    Didn't go too hard. Was reading Tyler Hamilton's The Secret Race.

    Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy


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

    I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
    Categories
    Swim Workouts , Spinning
  18. Monday, October 29, 2012

    by , October 29th, 2012 at 07:01 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 65, pool at 79, 94% water clarity.
    Sunny blue skies with humidity at 48%

    Freestyle
    Focus - Stroke Technique

    *Warm Up*
    1x400 FR Drills

    *Set 1*
    1x5000 FR Swim, done as

    #1) 1000 as 2x500: 250 Smooth, 250 Strong

    #2) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #3) 1000 as 2x500: 300 Smooth, 200 Strong

    #4) 1000 as:
    • 400 - EZ legs, smooth pull
    • 300 - moderate 2k, steady pull
    • 200 - firm 4k, stronger pull
    • 100 - steady 4-6K, firm controlled pull

    #5) 1000 as:
    • 400 - moderate 2k, steady pull
    • 400 - firm 4k, stronger pull
    • 200 - steady 4-6K, firm controlled pull


    Warm down: 100 EZ

    Comments:
    • Thinking of my family in Princeton, NJ and the entire eastern seaboard as Hurricane Sandy passes today, tomorrow, and Wednesday.
    • A Fall/Winter day in SWF with temperatures in the low 60s up to 65 by the time of my swim.
    • The 5K was a good swim with two days off this weekend, I enjoyed the challenge to work on the variable pace, effort and stroke technique.
    • The approximate 100 yard pace when using a steady kick and firm pull was 1:07-8 glancing at the clock before the flip turn.

    Updated October 29th, 2012 at 07:12 PM by fdtotten

    Categories
    Swim Workouts
  19. 10/29/12: NSR

    by , October 29th, 2012 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    Sandy has closed the pool today and tomorrow at the least, so no swimming for me for a bit.

    I was able to help at the registration booth yesterday for the cyclocross race in Bennington. Remember that my brother (the biker and former swimmer) swam at our meet in April, so I (the never was biker) helped out at his event. Last year it snowed, so it was canceled. This year it was beautiful for a race - they had a total of twelve divisions (including the costume one lap race I did) and lots of people out to ride.

    You can see that the my wave (I'm the Great Pumpkin, Charlie Brown) had a varied group - Lance came with his lawyer (and special feed), Jesus was following the young Men In Black fellow (both well ahead of Buddy the Elf and some dude in a tutu), and other little ones that had already taken off:



    I might have taken a wrong turn, but I was busy have fun and not falling over ...



    More photos from the event here.

    Great time. I am thinking of doing the Cat 4/citizen men ride next year, but we shall see. I'd have to remove my bar ends for that to happen.
  20. Monday, 10/29/12

    by , October 29th, 2012 at 04:31 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (1000)

    300 swim - free & back
    200 kick - w/board & snorkel, alternating flutter & dolphin
    100 drill - 1 arm fist swim, free & back
    4 x 75/1:40+ IM Order (25 kick - 25 drill - 25 swim)
    4 x 25/40 burst + cruise - did fly-back-free-fly

    Kick set: (No board) (600)
    Repeat 2 x's:
    100 dolphin on back/20sr - around 2:10
    100 back kick/20sr (at least 10y off walls) - around 2:05
    4 x 25 IM kick/10sr (strong) - all on back in streamline

    Main set: (1200)
    Repeat 3x:
    200 choice/4:00 build up - all back, went 3:15-3:10-3:02
    4 x 25/50 Either burst + cruise or AFAP breast stroke - 1st time breast, 2nd time free, 3rd time fly
    100 (25 kick - 25 swim - 25 drill - 25 swim)


    Warm down

    Total: 2800 yards
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