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  1. Wed., Nov. 7

    by , November 7th, 2012 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY w/Speedo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    2 x 50 fly drills

    Main Sets:

    8 x 25 burst + cruise @ 1:00

    400 social kick

    4 x (4 x 25 shooters w/fins) @ :40
    1 = DPK
    2 = burst + cruise
    3 = EZ
    4 = fast
    -- Tough interval for this set with the fast ones. I kicked on top of the water for a couple of the EZ ones.

    300 social kick
    hot tubbing
    chatting with Wally

    2 x (4 x 50) @ 1:00
    1 = fly drill
    2 = back
    3 = breast
    4 = free

    50 EZ

    Total: 2650


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

    Did a mostly recovery workout today. I was feeling kinda tired, maybe from the 3 x drylands in 5 days. Hopefully, I'll be able to bring some heat tomorrow.

    I'm pining for a black Arena suit for nationals next year. Why doesn't Arena make black?!
    Categories
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -11/08/20122

    by , November 7th, 2012 at 04:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    3 X 50 kick 1:15
    8 X 25 sprint kick :45
    1 X 100 swim

    3 X 100 3:00
    Choice, swim @85/90%
    1 X 100 easy

    3 X 25 sprint :40
    1 X 25 easy 1:00
    Four rounds

    1 X 125 easy
    1 X 100 blocks @ 100%

    WARM DOWN: 4 X 50 easy 1:00

    3025Y
    Categories
    Swim Workouts
  3. Wednesday, November 7, 2012

    by , November 7th, 2012 at 01:18 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 64, pool at 78, 100% water clarity.
    Partly cloudy gray skies with humidity at 55%

    Focus - Freestyle, Pace

    *Warm up*
    1x500 FR
    6x50 frK
    1x400 frP

    *Set 1*
    10(100 FR swim, 50 K on 2:15)
    • 100 FR Swims; (1-4)1:09-08, (5-8)1:08-07, (9-10)1:06
    • 50 K ave 48


    *Set 2*
    1x800 DPS FR/BK by 100
    2x200 BR K50,S50 w/Snorkel
    3x100 Fly as 25 drill, 25 swim

    *Set 3*
    4(4x50 FR on 1:00, EZ 200)
    1. 30, 30, 30, 29
    2. 30, 29, 29, 29
    3. 29, 29, 29, 28
    4. 29, 29, 28, 28


    *Set 4*
    1x1000 Pull w/paddles,bouy,tube as:
    500 DPS, 500 as 50 smooth, 50 strong

    Warm down: 200 EZ DPS FR

    Comments:
    • Warmup - The 50 frK were 47-46 (my best so far this training phase)
    • Set 1 - With doing fin swimming yesterday, swimming the 100 pace of 1:08-07 felt more controlled & steady, than as hard effort.
    • Set 2 - Recovery
    • Set 3 - Coach wanted to start at 32, but as I started, doing 30s felt doable without hard sprinting, so I kept at it. However by the 4th round, I was pretty much depleted, Coach cancelled the 5th round (Thank You!)
    • Set 4 - Was able to find my stroke again, and the last 500 felt great.
    • Warmdown - I am really trying to clean up my underwater off the the turns and first breakout stroke, so extra focus there on both the warm up and warm down, while of course trying to best implement during the training sets.

    Updated November 20th, 2012 at 08:51 PM by fdtotten

    Categories
    Swim Workouts
  4. Tuesday, 11/6/12

    by , November 7th, 2012 at 11:57 AM (A comfort swimmer's guide to easy swimming)
    SCY

    Warm up (900)
    400 swim - 200 free/200 back
    200 kick build - w/board & snorkel
    4 x 75/1:30 (25 scull - 25 drill - 25 swim build)


    Set #1 (300)
    12 x 25/40 Alternate 2 ez - 1 fast
    - IM order by 3's

    Set #2 (900)
    9 x 100 free
    3/1:30 moderate - 1:20-1:22-1:22
    3/1:45 stronger - 1:20-1:18-1:18
    3/2:00 strongest - 1:15-1:16-1:16


    Set #3 DPS Swim (400)
    8 x 25/30 dps in sets of 4
    - Free = 13-12-14-15
    - Back 14-15-15-16
    2 x 100/40sr Strong build - similar dps as above

    6 x 50 kick/1:10 - on back all between 53 and 55

    Warm down
    200 easy free & back

    Total: 3000 yards






    Categories
    Uncategorized
  5. 11.07.12 - Wednesday workout

    by , November 7th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger, Danny and Meredith. No drag suit today... still under repair.

    SCY

    600 Warm up

    200 Free - 3:00
    50 Fly/100 Free/50 Kick - 3:00
    100 Fly/100 Kick - 3:00
    50 Fly/100 Free/50 Kick - 3:00
    200 Free - 3:00
    50 Easy

    5 Rounds of:
    * 50 hard free - :35
    * 100 Easy - 1:40

    5 Rounds of:
    * 50 hard kick - :45
    * 100 Easy (at least 50 fly) - 1:45

    6:00 Easy fly (made 350 yards)

    6 x 50 - 1:00 down hard sdk, back easy (used fins)
    2:00 break
    50 sdk w/ fins, no breath - I was very surprised how easily I made this. I didn't push the kick hard and made it with breath to spare.

    300 Timed pull (3:17.5)
    50 Easy

    16 x 50 - :55 (IM Order, descend by round)
    Actually made :35 on the breaststroke. Looks like some of the changes Blakely has me doing are working.

    200 Cool down

    (5150 Total)
    Categories
    Swim Workouts
  6. Distance Day

    by , November 7th, 2012 at 07:42 AM (Mixing it up this year)
    Felt really good today which was surprising, I really expected to hurt more from my weightlifting.

    Last night I gave my kids an easy set of 8x100@1:30 some did 8x75 instead and yet the ones I knew would get out with this ailment or that ailment after doing only 2 they did not disappoint me. So when they tried to return to their lanes mid set I told them all to go sit in the bleachers until it was over. Rude awakening. I think they will think twice about doing that again. Some of these kids can beat me in a 1650.

    So this old lady that is 3 times their age and has a bad back, doesn't recover well and carries too much extra weight did this workout this morning:

    500 Free
    500 Free kick w/zoomers every 3rd lap fast
    15x100 free w/paddles & bouy
    #1-5@1:35 held 1:22's
    #6-9@1:30 held 1:21's
    #10-12@1:25 held 1:20's
    #13-14@1:20 held 1:18's
    #15@1:15 went 1:18 still trying to make that one
    5x100@:15RI #1 back, #2 breast kick, #3 fly 1 arm drill, #4 breast pull, #5 back
    500 w/snorkle as 200 free/50 kick/200 free/50 kick

    Total 3500 yards
    Categories
    Uncategorized
  7. Tues, Nov. 6, 2012 7:10-9:00pm

    by , November 7th, 2012 at 12:50 AM (Fast Food Makes for Fast Swimming!)
    Got to the pool late tonight from getting my kids back home after their swimming lessons...so I missed out on the warmup.

    Yeah!! Because it was another one of those 500 (25 blah/25 blah/25 .../...)


    Warmup:
    I did do a 100 Free warmup as they were finishing and getting ready for the next set.


    20 x 50 Kick w/ fins (did SDK on back) @ :50 odds EZ, evens Fast
    (1100/1100)

    10 x 50 Free @ :50 (500 pace)
    could only hold :31/:32s...a few :33s
    I was still trying to get my arms moving at this point.

    200 EZ
    (1200/2300)


    Main Set:



    3 Rounds of 4 x 200s @ 5:00
    • Round 1 is IMs
    • went 2:32/2:30/2:24/2:25
    • -
    • Round 2 is Stroke (all the same - did backstroke)
    • went 2:30/2:30/2:28/2:29 - was quite happy with these
    • -
    • Round 3 is Free
    • went 2:12/2:13/2:10/2:04!!
    We had 4 and 5 per lane today, so this was a pretty intense set to do with so many people in the lanes...pretty much a wave pool. Had there been less people (waves) I probably would've done Fly for the 2nd round of 200s, but I was happy doing back today.
    Not a bad way to end the set with a 2:04 Free!
    (2400/4700)

    4 x 25 @ 1:00 One of each stroke FAST

    200 EZ and out

    -------------------
    5000 Yards
  8. Tuesday, Nov 6 - Speed and Endurance

    Swam with Peter, Dave M., Dave B., Theresa, Ray and Keith. Combined some speed with endurance. So, I had some good set times but also put in 6000 yards.

    2x100 Free on 1:30
    100 Back
    4x125 on 1:45 (1:40's - thought I was swimming faster - picked in up in next set)
    100 Back/Breast
    4x125 Free on 2:00 (1:35's)
    100 Back/Breast
    4x125 Back w/paddles on 2:15 (1:45's)
    100 Free/Breast
    8x100 Free on 1:45 (1:15's - held steady, fast pace, not sure I could do on 1:30 interval)
    100 Back/Breast
    10x50 on :50 Back/Free
    300 Kick
    200 Free (2:50 - was starting to slow down)
    200 Back w/paddles (2:55)
    5x100 Back w/paddles on 1:35
    5x100 Free w/paddles on 1:30
    200 Kick
    2x200 Back w/paddles
    200 Free w/paddles

    6000 yards
    117 minutes
    Categories
    Uncategorized
  9. (in)Decision 2012

    by , November 6th, 2012 at 06:17 PM (Alex's swim journal)
    Today I elected to do a longish workout (4400 yards total), trying to figure out where my pace is... here was my workout:

    500 free wm-up on 10:00
    10 x 50 on 1:00 (these were all :39-:40)
    200 breast (4:10)

    MAIN Set [2000 in 36:00]:
    1 x 400 on 7:00 (6:22)
    2 x 300 on 5:30 (4:55, 4:55)
    3 x 200 on 3:40 (3:15-3:20)
    4 x 100 on 1:45 (1:35-1:38)

    Lactate clearance set:
    200 breast (4:00)
    100 back (too slow to count!)
    500 free (1:45-1:50/100 pace)

    Cool-down:
    100 breast
    100 back
    200 free

    The 50s at the end of the warm-up were fast, but not all-out... I was nailing my flip turns, so that felt good, but mostly I was just trying to swim fast enough so that my :48-:50 pace per 50 would feel easy on my main set. It worked. I felt pretty loose during the 400 (in which I averaged just under a :48 pace), though it was indeed challenging... especially knowing I was going to turn around and do a couple of 300s, trying to hold the same pace. In all, 2000 yards of hard swimming in 36 minutes left me feeling pretty fatigued, but in a good way.

    Since I didn't get one of my postals in last weekend, I have to think really hard about whether or not I want to go for the 3000 or the 6000, realistically I'm not going to be able to do both before the November 15 deadline. Maybe I'll do the 6000 this Saturday (have the kids take turns recording my laps)... and then, since the 3000 doesn't take as long I might convince one of my family members to count laps for me next Tuesday or Wednesday night before the deadline. I'm not really in shape right now for a 6000... hence my hesitation. And Turning around and doing a 3000 hard just a few days after a hard 6000 is not going to result in good times (not that I'm breaking any records anyway, I'm only racing myself!).

    I think I'll see how the rest of the week's workouts feel and make my decision on Friday.
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  10. Tuesday 11/6/12

    Tuesday 11/6

    PM only SCY

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    3x
    4x50 @ 1:00 drill
    2x100 @ 1:45 kick w/ board
    400 @ 5:00 D1-3 by round (4:41, 4:29, 4:19)

    6x50 @ 1:00 50 R arm only/50 L arm only/50 swim w/ strapless paddles + snorkel

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  11. Tuesday, November 6, 2012

    by , November 6th, 2012 at 04:24 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 68, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 65%

    IM
    Focus - IM, Pace

    *WarmUup*
    1x1200 RIMO

    *Set 1*
    4(8x50 on 1:00) as 50K,50S; IMO by round
    1. Fly: 50K @50, 50S @37
    2. BK: 50K @52, 50S @38
    3. BR: 50K @53, 50S @43
    4. FR: 50K @51, 50s @32


    *Set 2*
    1x1200 Pull wPaddles/tube as:
    3x400 desc on 5:00
    1. 4:50
    2. 4:46
    3. 4:41


    1x200 BR Kick w board

    *Set 3*
    4(8x50 on :50) as 50K/fins,50S/fins; IMO by round
    Fins - Sporti Training
    1. Fly: 50K @37, 50S @33
    2. BK: 50K @36, 50S @34
    3. BR: 50K @37, 50S @38
    4. FR: 50K @38, 50s @27


    Warm down: 200 EZ

    Comments:
    • Set 1 - Swam all strokes smooth building each 50.
    • Set 2 - Some old fashioned pulling, and it certainly gave my shoulders a workout.
    • Set 3 - This how I would like to swim without the fins! But swimming with fins does make it fun.

    Updated November 20th, 2012 at 08:49 PM by fdtotten

    Categories
    Swim Workouts
  12. Tuesday, Nov. 6

    by , November 6th, 2012 at 03:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 10-15 min
    leg abductors, 120 x 3 x 12
    good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
    russian twists w/25 lb plate, 2 x 35
    rear delt flys, 60 x 3 x 20
    wrist curls, 30 x 3 x 20
    resisted track start jumps, 60 x 1 x 20
    altitude drops, 2 x 10*
    TRX squat jumps, 2 x 10
    standing power wheel roll outs, 10

    * An elderly man very helpfully warned me that I would slip a disc doing these.


    Swim/SCY/Solo:

    400 various
    8 x 25 shooters w/fins @ :30
    50 EZ
    4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
    3 x (100 dolphin kick on back + 50) w/fins
    100 = each 25 under until flags + :5 break at each 25
    50 = EZ
    4 x 50 single arm fly @ 1:15
    100 EZ

    Total: 1600


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

    Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

    An article written by Jim in Mens Health about the possible dangers of fish oil:
    http://news.menshealth.com/fish-oil-...ts/2012/11/06/
  13. Nov 6 2012 Lunch Swim

    it was nice to get in the water after my run this morning.

    400 sw

    main set
    500
    2 x 250
    500
    2 x 250
    5 x 100
    Categories
    Swim Workouts
  14. Workout 11/06/12:

    by , November 6th, 2012 at 11:50 AM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    Go four times through w/ snorkel:
    - 100 FR on 1:25 DPS
    - 100 FR on 1:25 pull with buoy
    - 100 kick on 1:50 with board

    4 x 100 IM on 1:30
    - Quarters Strong by 100
    - Went 1:16, :26, :24, :22

    200 loosen and out

    (Solo/Rec/2400 yds/45 min)
    ------------------------------

    Woke up early and took my son to the polls this morning - showed him the ballot and then he went to check out the goodies and coffee that rewards us for voting. It was a crisp 17 degrees this morning. Got in for a swim and just looked to have a good "feel" in the water - mission accomplished.

    Make sure to get out and vote today!
    Categories
    Swim Workouts
  15. 11.06.12 - Tuesday workout

    by , November 6th, 2012 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Teresa. My drag suit fell apart today. The seam down the middle just deteriorated. Going to try to repair. Hope that works because I really don't want to buy a new one.

    SCY

    600 Warm up

    4 x 125 - 1:45 (3 IM, 1 Free)
    100 Easy
    4 x 125 - 2:00 (3 Stroke, 1 IM)
    100 Easy
    4 x 125 - 2:15 (IM Kick)
    100 Easy

    8 x 100 IM - 1:45, Descend
    100 Easy
    Started at about 1:20 and descended down to 1:15. Second to last jumped up to 1:17 or so but made the last one on 1:15.

    10 x 50 - :50 2 x (IM Order + 50 Kick)

    12 x 50 - 1:15 (Hard SDK w/ fins down, easy free back)

    6 x 100 - 1:30 Descend (1:20, 1:16, 1:13, 1:11,
    1:06, 1:04)

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  16. Liked this set

    by , November 6th, 2012 at 07:38 AM (Mixing it up this year)
    Did my upperbody weightlifting last night just barely started feeling it in my left elbow and bicep. Felt fairly strong today.

    Wish I had the time to do the other 2 of the main set but time always causes me to have to cut things out. I seem to need the warmup more than the workout some times just to get loose.

    Nice having my own lane!!!

    400 choice
    4x100@:10RI
    odds = 25 scull + 25 right arm + 25 left arm + 25 kick evens = 50 drill + 50 swim
    4x50@1:00 w/paddles, descend to 100 pace went 42, 40, 38, 35
    100 EZ

    8x25@:45 shooters odd on back, even on front
    100 EZ
    8x25 burst + cruise @ 1:00
    100 EZ
    6x50@1:00 double turns from mid pool fast turns
    100 EZ

    2x(25+:10R+50+:10R+100)- 4-5:00 rest between sets with 200 EZ recovery
    25's AFAP, 50's @100 pace, 100's @200 pace
    went 17, 38, 1:22 and 17, 38, 1:20

    150 EZ

    Total 3000 yards
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  17. Mon, Nov. 5, 2012 7:00-9:00pm

    by , November 6th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    600 (25 Back/25 V-sit scull/25 Free/25 V-sit scull)
    My v-sit stomach muscles were hurting today...this wasn't fun.
    (600/600)

    Now on to the fun...

    10 x 100 SDK on back w/ short fins @ 1:25 (held 1:19-1:21s)
    (1000/1600)

    10 x 100 Free Pull @ 1:30 breathe every 3 (went 1:08s, desc'd down to 1:05s)
    (1000/2600)
    as we finished this set, John says "grab your fins and boards" Uh-oh...

    10 x 100 SDK on back w/ short fins @ 1:20!! (I made them, held 1:15-1:16s)
    very surprised that I was able to do this

    200 EZ
    (1200/3800)


    Main Set:

    2 Rounds of:
    • 400 IM (50 relaxed, 50 FAST)
    • 300 Free (50 relaxed, 50 FAST)
    • 200 IM (25 relaxed, 25 FAST)
    • 100 Free All FAST
    First Round through - interval is LIFO + :30 rest
    Second Round though - interval is LIFO + 1:00 rest

    400s went 5:10/5:05 (ran into lap traffic at the end of these)
    300s went 3:32/3:25 (a little lap traffic on 2nd one)
    200s went 2:32/2:25
    100s went 1:02/:59

    100 EZEZ
    (2100/5900)

    8 x 100 Free @ 1:20
    I chose to alternate odds Fly/evens Free
    Flys held 1:09s-1:11s
    Frees just cruised them around 1:10s, last Free was about 1:05

    (800/6700)

    300 EZ

    ---------------------------
    7000 Yards


    Most we've done in a 2 hour practice, and 2000 of these yards were high intense fin kicking as well. Definitely a kick in the ass practice. I'm off to soon...maybe.

    They're going to start doing morning practices as well on Tues/Thurs. mornings for an hour and a half, but (lucky for me) I have to be at work by 6:00am and can't make them. Dang... Though they would be good for me.
  18. Monday, Nov 5 - Working Off the Weekend

    Well I only put on 5 pounds this weekend - Pizza Buffet, potato and eggs, cherry cobbler, Chinese buffet - talk about hitting my weaknesses. Plus Saturday, as I was building a hearth for our fireplace, I realized I couldn't lift my arm above my shoulder. Started ibuprofen to ease the pain. Felt a little sore but not too bad Monday morning. Had a breakfast so I had to cut my swim short, still it was a pretty good workout.

    300 Free
    8x200 Free on 3:00 (2:36; :36; :36; :37; :33; :35; :32; :39 - my best extended 200 set ever)
    100 Back/Breast
    8x150 Back w/paddles on 2:30 (2:10's - pretty good)
    100 kick
    8x100 Free on 1:30 (the back wore me out so struggled maintaining these around 1:22)
    2X100 Kick
    6X50 Back/Free

    4400 yards
    80 minutes
    Categories
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  19. 11/05/12

    10 Choice
    --Mixed in 500
    8 x 50 kick @ 2:00
    --Lots of rest , hold under fastest 50 free time + 15

    100 fast @ 1:50
    2 x 75 mod @ 1:10
    3 x 50 descend @ 50
    300 pull cruise @ 5:00
    150 fast @ 2:30
    2 x 125 @ 2:05
    3 x 100 descend @ 1:40
    300 pull cruise @ 5:00
    200 fast @ 3:20
    2 x 175 mod @ 2:55
    3 x 150 descend @ 2:30
    300 pull fast

    150 w/d

    4050

    Not too bad for a Monday and we actually finished up early. I did what I was suppose to do throughout the main set but none of the swims where very impressive. No school tomorrow for our little ones so the plan is to get my tail out of bed in the morning and swimand vote before work.
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  20. Recommitting Myself

    by , November 5th, 2012 at 08:56 PM (Trying to Train Smarter, Not Just Harder)
    I've been slacking. Sad to say, but I've got to admit it. I've been having a hard time wrapping my brain around how much time is needed to do all my charting at work. I (mistakenly) thought I could swim at lunch twice a week, and so have only been swimming before work MWF. I've been playing tennis in the evenings a couple of nights a week & on Saturday mornings. Great fun - but, I need to get back to business. The water is warmer than I would like at 83-84F, but I've got to be able to push myself harder in spite of it. And I'm going to have to get myself out of bed at least one more morning each week (not tomorrow - got to go early & vote!). Somehow I need to add in a bit of strength training, too.



    500 back/free
    500 pull
    500 K
    100 easy

    10 x 50 @ :50
    100 easy
    400-300-200-100-100-100 Demont (1:20 base interval)

    100 easy
    8 x 25 @ :30
    100 easy
    400 breast/free
    8 x 100 @ 1:25 pull
    200 easy
    Total: 5200
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