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  1. Friday 10/11/13

    Friday 10/11

    AM only SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :40 V.S.

    Today was stations, I am listing them numerically, however I went 2-3-4-1.

    #1
    5x50 @ 3:00
    - done as 12.5 dive sprint/ :10 rest/25 FAST/ :10 rest/12.5 sprint to finish

    #2 (the worst set)
    4x75 @ 2:30
    - done as 8 air squats/25 under H2O FL kick/10 air squats/25 under H2O FL kick/12 air squats/25 under H2O FL kick

    #3
    5x50 @ 2:00 w/ power rack + paddles + fins
    - done as 25 FAST/25 EZ

    #4
    5x150 @ 2:00 pull w/ buoy + paddles breathing 3-2-1 times by 25

    200 EZ

    Total: 2950

    High intensity low yardage practice this morning. I am in New Orleans Friday to Saturday as UALR takes on Tulane in the first dual meet action of the season. My legs are still seizing up from the 4x75 station.
    Categories
    Swim Workouts
  2. Week 54 - Friday

    by , October 11th, 2013 at 08:58 PM (After a long rest)
    I had a busy day today and forgot to post this earlier. today I felt tired going to practice but had a good practice despite feeling tired.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 1.50

    Main set
    4x(4x50 free on 35, 2x100 back fast on 2mins)
    200 easy
    12x50 on 1min swum 25 fly, 25 free fast

    Warm down
    100 easy

    Total 3700 scy

    The kicks I held 1.25s and felt pretty strong. The main set I held 28-29s on the 50s, and started out around 1.06-1.07 on round 1 and dropped to 1.04 by the first 100 on the last round. My coach asked me to do free on the last 100 and ended up going 53+. The fly free 50s I went 30s. I was pleasantly surprised at how fast the fly free 50s were. I felt strong on the fly which is the first time I can say that in a very very long time. Considering how bad I felt going into the practice I was very pleased with how I loosened up and overall how I swam. I have an earlier practice than usual tomorrow since my daughter has a meet both Saturday and Sunday.
    Categories
    Swim Workouts
  3. Friday, Oct. 11

    by , October 11th, 2013 at 08:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 drills -- tried some new ones
    100 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst + cruise back SDK @ 1:00
    50 EZ
    4 x 30 burst + cruise SDK from blocks
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (AFAP 25 free from the blocks + 75 EZ)
    -- free, 11s
    50 EZ

    Did a modified version of an ascending rest set from Workout #1 in the HIT forum:

    4 x (50 + 2 x 25 + 50)
    Round 1 = @ RI :15 each break
    Round 2 = @ RI :20 each break
    Round 3 = @ RI :25 each break
    Round 4 = @ RI :30 each break
    50 @ 200 pace
    25s @ 100 pace
    50 @ 100 pace
    100 EZ after each round
    -- did 1 breast and 3 free w/paddles

    50 EZ

    8 x 25 AFAP backstroke kick w/fins @ 1:00 (11 lows)
    200 EZ

    bungee cordz work -- 4 x kick to resistance and hold, kicking hard for :15. I didn't have the energy to do my usual :30
    100 EZ

    Total: 3750


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

    Got in a decent workout today despite the hacking. The last couple colds I've had have really grabbed hold of me and not let go. I need a magic immune system booster! Just me here this weekend; Mr. Fort and Lil Fort are visiting in NoVa. I'm puppy sitting. Hoping to get in a swim with Jimby this weekend.
    Categories
    Swim Workouts
  4. Wednesday and Thursday

    by , October 11th, 2013 at 01:54 PM (One Stroke at a Time)
    Wednesday October 9
    SCY
    400
    10 x 25 on 40 odds fast evens easy
    8 x (50 sprint (3 back/3 breast/2 free then 150 easy) Each round on 4:00
    400 pull
    300 kick
    50 swim
    3000 yards

    Thursday October 10
    SCY
    Lunch Bunch
    7 x 100 on 1:35 (75 swim/25 stroke)
    3 x (4 x 50 on 50 descend round #1 fly/back #2 back/breast #3 breast/free then 100 IM on 1:40 descend each set)
    12 x 100 pull on 1:30 dessend 1-4
    200 easy
    3000 yards

    Wednesday is always our sprint/quailty day. I had forgotten since I hadn't been to work-out on a Wednesday since August. I wasn't feeling too sprinty but did the best I could. Thursday was great. It was IM, 85 degrees outside, sunny and the pool was a good temperature. I felt pretty good on the descending 100 IMs and managed to get down to 1:15 on the last one which I'll take since I got a bit of medicine on Tuesday. The pool is rumored to be long course this weekend so I'll try to make a few in between the two day swim meet and the 2 soccer games. I'm just glad my son isn't older because there was some issue with the pool on Saturday morning so the morning session is in the afternoon and the afternoon session is in evening (11 and older girls and 13 and older boys) with the end of the meet estimated at 11:30 pm.
    Categories
    Uncategorized
  5. 10.11.13 - Friday workout

    by , October 11th, 2013 at 12:33 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Jonny and Roger. Still have lots of sinus congestion but at least my shoulders felt better today. Everybody picked their own set today. Pool temp up to 86.

    SCY

    600 Warm up

    Dave's set:
    10 x 100 - 1:30 Odds free, evens IM
    100 Easy
    Did 1:15s ->1:12 on free, 1:25 -> 1:18 on IM

    Roger's first set:
    6 Rounds of:
    * 100 Stroke hard - 1:45
    * 50 Easy - 1:00
    100 hard fly (1:16)
    50 Easy

    My set:
    15 rounds of:
    * 50 Hard pull - :30 (all over the place on this :27 to :31)
    * 25 Easy pull - :45
    25 easy pull
    With the pool temp @ 86, I wanted something faster paced with more rest. This seemed to work ok. For some reason, I'd fade and barely miss the :30 interval only to swim a :28 on the next 50.

    Roger's second set:
    5 x 200 - 3:30, convert fly -> kick
    My shoulders were toast after the pull so I dropped my drag suit and did ok through this. Final kick was IM @ 3:18 which is fairly fast for me. Might be a PB.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  6. Friday, October 11, 2013 6:45am!!! to 7:45am

    by , October 11th, 2013 at 12:00 PM (Fast Food Makes for Fast Swimming!)
    Whoa, that was early!! I know I used to swim at 5:00am a couple years ago with no problems, but I also wasn't working till 11:00pm back then either. I was awake for some reason this morning before 6:30, so I just decided to get into the pool before the 8:00-9:00 water aerobics session which takes over the pool.

    My back is a bit sore from work yesterday...had to move some heavy stuff, and I've got a bad spot from a previous injury when I was younger. That may have been what woke me up this morning. I just kept it somewhat easy (in a sense) swimming this morning, and tried to keep it all freestyle, no fly movements today, or kickboards either.


    Warmup:

    500 Free
    500 Free Pull
    (1000/1000)

    Main Set (I guess ):

    I took about :30-:45 seconds rest between each of these sets to change equipment
    4 x 100 Free @ 1:20 (1:15s)

    4 x 100 Free Pull @ 1:20 (1:12s)

    3 x 100 Free @ 1:30 EZ swimming (1:20s)

    3 x 100 Free Pull @ 1:30 EZ swimming (1:15-17s)

    2 x 100 Free @ 1:15 (I actually missed the 2nd one of these) (1:12/1:16)

    2 x 100 Free Pull @ 1:15 (1:10s)

    1 x 100 Free @ 1:10 (went 1:08)

    1 x 100 Free Pull @ 1:10 (went 1:07)
    (2000/3000)

    400 EZ Kick/Float on my back

    ---------------------------------
    3400 Yards
  7. Workout 10/11/13: morning

    by , October 11th, 2013 at 11:01 AM (Maple Syrup with a Side of Chlorine)
    Jogged Wed after work, 2 miles in less than 20 min.

    This morning:
    200 fr/200 bk/200 IM drill/4 x 50 b/c on 1min

    Kick swim pull (board ap buoy) with snorkel
    050 100 200
    100 150 300
    150 200 400

    100 easy and out
    (Solo/Rec/2550 yds/50 min)
    --------------------------------

    Short and sweet. Packing up motorcycle for long weekend, heading to a Men's Retreat in NH with lots of riding and perhaps a swim as well.
    Categories
    Swim Workouts