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  1. Sat morning 11/3/12

    did a long slow distance swim (5K). have not done this in a long time... real mind fcuk.
    Categories
    Swim Workouts
  2. Friday 11/2/12

    Friday 11/2

    PM only SCY

    "Friday Fly Day"

    400 swim
    400 50 R side kick/50 L side kick FL/100 BK
    6x200 @ 2:30 pull w/ buoy + paddles (3 N.S./3 D1-3)

    8x100 @ 2:00 25 under H2O FAST/75 cruise FL kick

    w/ fins:
    400 @ 5:30 100 FAST FL/100 smooth FR
    8x100 @ 1:30 50 BLD/50 smooth kick (alternate 2 FL/2 FR)
    2x400 @ 5:30 200 smooth FR/200 FAST FL

    300 EZ

    Total: 5100
    Categories
    Swim Workouts
  3. Fri, Nov. 2, 2012 7:00-9:00pm

    by , November 3rd, 2012 at 01:58 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free stretch out
    (600/600)

    16 x 25 FAST Kick w/ board @ 1:00
    did flutter kick, went mostly :17s and a few :18s
    (400/1000)


    Main Set (I guess):

    5 x 200 IM @ 4:00 (Desc. 1-5)
    went 2:45/2:40/2:33/2:31/2:22

    200 EZ
    (1200/2200)


    16 x 2-turn 50s Free from mid-pool @ 1:10
    fun fun working on "doing it right"

    12 x 25 Free turns from mid-pool @ coach's sendoff
    (1100/3300)



    8 x 50 w/ fins @ 1:30 AFAP
    • Odds Fly (went :25s-:26s)
    • Evens Free (went :26s-:27s)
    • I really pushed my SDKs here
    4 x 50 no fins @ 2:00 AFAP
    • Odds Fly (went :29 then :28)
    • Evens Free (went :27 then 25+/26-)
    (600/3900)

    1000 EZ Free and out

    ----------------------
    4900 Yards


    I'll call this one a sprinty type workout, though I'm sure many will disagree with me.
  4. Kickboard Only, Friday, Nov. 2

    by , November 2nd, 2012 at 04:31 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    explosive leg press, 190 x 4 x 10
    wrist curls, 45 x 3 x 20
    total ab machine, 120 x 3 x 20
    super pullovers, 70 x 2 x 30
    standing long jumps, 10
    standing plate jumps, 10
    resisted track start jumps on cable machine + 5 fast strides, 60 x 1 x 10
    med ball slams, 10 (used an 8 lb ball, may need to use 6 lb)
    altitude drops, 10


    Kick/SCY/Solo:

    The ear infection workout, all with fins & kick board:

    400 EZ kick
    8 x 25 burst + cruise @ :45
    50 EZ
    8 x 25 drag race from mid-pool @ :45
    50 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast flutter kick, :57
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast dolphin kick, :58
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    kick ultra:
    20 x 15 m burst + cruise @ :30
    100 EZ

    Total: 2400 kick


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

    Found out I also had strep throat yesterday am, so had to lay low. (Jimby did ask me if it was really necessary to take antibiotics for this. lol!) Really didn't feel well anyway. Between Hurricane Sandy and the strep/ear infection, this has been a poor training week. The timing does not thrill me coming off a recovery week. I will not be resting for the Nov. 18 meet. I did book my flight for Boston. I'll probably rest 2 weeks for that meet, and not do a full taper.

    The good news is the elbow surgeon says I don't need surgery on the elbow! He recommends PRP. He told me he had a larger avulsion tear than me in the same place and, after consulting 4 surgeons, opted for PRP (with my PRP doc). He did warn me that the injections will make it hard to do much with the elbow for 7-10 days. This is longer than the shoulder recovery time. I think I'll schedule an appt for after NE Champs.

    I can't say I really enjoyed the kick board workout. Kick boards are my least favorite toy and kicking that much bugs my shoulder. Even with ear plugs, I still feel like I got water in my ear. I'm not supposed to be back in the water until Sunday, but I think I'll skip another kick board workout tomorrow and cross train. Maybe bikram.
  5. Friday, November 2, 2012

    by , November 2nd, 2012 at 04:07 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Sunny blue skies with humidity at 49%

    Focus - Freestyle, Pace, Endurance Base

    *Warmup*
    1x500 Free - last 200 build by 50
    10x50s FR K on 1:00 - held 51

    *Set 1*
    1x1200 FR broken pace set as
    12(2x25 on :30, 1x50 on :45)
    Results;
    • 1-3 25s@16, 50s@:34
    • 4-6 25s@15, 50s@:33
    • 7-9 25s@15, 50s@:31
    • 10-12 25s@14, 50s@:30



    *Set 2*
    3x200s on 4:00 do as
    50Dr,50S: one each, Fly, Bk, Br

    *Set 3*
    1x1200 FR broken pace set as
    4(3x100 on 1:30, :30 rest)
    Results:
    1. 1:12, 1:09, 1:07
    2. 1:11, 1:09, 1:06
    3. 1:10, 1:09, 1:06
    4. 1:10, 1:08, 1:05


    *Set 4*
    1x1000 FR Swim, done as
    2(300 Smooth, 200 Strong, 100 Fast)

    Warm down: 100 EZ

    Comments:
    • Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.
    • Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.
    • Set 2 - Recovery
    • Set 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.
    • Set 4 - What I like to do best, straight swim changing pace.

    Updated November 2nd, 2012 at 05:12 PM by fdtotten

    Categories
    Swim Workouts
  6. Fast Fri Nov 2nd, 2012

    by , November 2nd, 2012 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Nov 2nd, 2012

    28 days till SCM meet

    Trained: Thu didn't blog
    Main set was
    8 rounds of (4 x (100 or 75) on 1:05, 100 easy)
    1) attempted 4x100 on 1:05 but didn't make it
    moved over a lane which was doing
    2x (100 on 1:05, 75 on 1:05)
    plus we did a couple rounds of: 2 x 1 on 1:05, 75 on 1:05, 100 on 1:05

    Lifted Thu


    Whitney coached
    SCY UT Swim Center main pool, north end,
    Pool set up: one bulkhead on north end
    6:00 - 7:30, dove in 6:33
    Swam with Todd & Mike
    Beside Tyler, David, & Ned, Larry & Gull

    Warm up
    assigned 1000

    Main Set

    6 rounds of
    4 x 100 on 2:00 desc
    1) 70% 2) 80% 3) 90% 4) 100%
    5) easy on 3:00
    R1 fr went 58
    R2 K went 64
    R3 Fr went 57
    R4 K went 62
    R5 Fr went 54
    R6 IM went 62

    100 BR fast
    went 68

    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 November 2nd, 2012 at 08:46 PM by ande

    Categories
    Swim Workouts
  7. 11.02.12 - Friday workout

    by , November 2nd, 2012 at 09:34 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Julia and Danny. Missed my challenge set interval. Not sure if my goal is beyond my reach right now or if I'm just tired from too many yards.

    SCY

    650 Warm up

    Challenge set
    6 x 50 - :50
    2:00 Rest
    200 free broken by 50s. :14s between each 50.
    100 Easy
    Made 2:02. Started slow on a :31 and faded at the end. Intervals were :31, :29, :30, :32.

    4 x 125 IM - 1:45
    3 x 300 Pull - 4:30 Did the first one all pull (3:30) and the others 200 Pull/100 Kick
    100 Easy

    10 x 50 Kick - 1:00
    * 1-8 IM Order twice
    * 9, 10 SDK down, easy back w/ fins

    10 x 100 - 1:45
    * 1-8 IM Order twice
    * 9 Br kick
    * 10 IM kick w/ fins

    6 x 50 - 1:15 SDK down/easy back

    5 x 100 Pull - 1:10
    Not sure why I decided to do this (was swimming solo at this point). My heart wasn't into it and I was :04s behind after the second one. Somewhere after that I got mad at myself for wanting to quit and decided I would make up the difference. Stopped at the 100s long enough to readjust the pull buoy. Goggles were too fogged to get a good time reading. By the time I got my goggles off to check the clock on #5, it was just passing 5:50.

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  8. Distance day and later .... more leg work

    by , November 2nd, 2012 at 08:13 AM (Mixing it up this year)
    My legs have not recovered from Mondays weights but I am due for another leg workout and by gollie I am going to do it!

    Distance day this morning, only had one manatee to swim around. My 500 kick with zoomers was faster than his swim.

    Exciting note: Should get my new monofin today! I was borrowing one from one of the kids teams and it was an older one. I just didn't want to bust theirs.

    500 Free
    500 free kick w/zoomers
    5x200@3:30 Free w/paddles & bouy went 3:06, 3:03, 3:04, 3:03, 3:00
    100 Back EZ to get heart rate down, yes I thru it up too high again
    100 free EZ
    100 torque drill w/paddles
    100 free torque drill w/paddles
    100 kick EZ

    Total 2500 meters
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  9. Thurs, Nov. 1, 2012 7:05-9:00pm

    by , November 2nd, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Wasn't really too late today from my son's swim lesson, and was able to get in the entire "pointless in my eyes" warmup.


    Warmup:
    900 (50 Fist Swim Free/25 V-Sit Scull/25 SDK on back/50 Fist Swim Breast)
    (900/900)

    9 x 100 @ 1:50 (1st 50 85%, 2nd 50 100% by using legs)
    • 3 Strong Str. - did Fly went 1:09s
    • 4 Free - Did 1:05/1:05/1:04/1:03
    • 3 Strong Str. - did Fly went 1:09/1:10/1:1uggggly
    • 3 + 4 + 3 doesn't equal 9, but count on age groupers to screw things up and make us do one over!
    (1000/1900)

    10 x 100 SDK w/ fins @ 1:25 (went 1:15-1:18s)
    (1000/2900)


    Main Stuff:

    Coach could tell that a lot of the kids were tired, and decided not to kill us tonight, but instead work on stroke drills for freestyle for the better part of the final hour. Kicking and body position was a big focus of the drills.

    We did 50s and 25s mixed on coaches sendoff of:
    • 8kick/3 stroke/8 kick, focusing on keeping our ear on our arms as we rotate for breathing, as to "hide" the breath and not lift the head for a breath
    • Breathing every stroke, left/right/left/right with same breathing style of hiding the breath, while maintaining kick. I rocked this Sun Yang style.
    • Next was a Popov freestyle drill, breathing every stroke. Freestyle with a short pause while your lead hand is in the "catch", and your recover arm is elbow high with hand dangling in front of face. After the pause, pull with the lead hand and drive forward rolling with the hips. Must maintain kick in this to do correctly.
    • Many variations of the above drill
    • 3 stroke and 5 stroke breathing w/ speed, and maintaining the hidden breath and not "losing the kick" on the breath.
    • 25s FAST working on the transition from the SDK to the flutter kick and powering through the breakout, then focusing on the above body positioning to the finish.
    (1500ish worth of stuff - didn't exactly count yard by yard)

    ----------------------------
    ~4400 Yards

    Kids have a meet in Yakima this weekend, but it had a cap of 19 years old for the entries, so luckily I get to stay home this weekend. A little R & R is good. We'll have a pretty easy practice tomorrow night, and I'll probably go for a solo lap swim session Saturday or Sunday at the Y pool.
  10. Workout 11/01/12: noon

    by , November 1st, 2012 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 Fr/100 Bk
    1 Noah's Ark with snorkel and paddles

    10 x 50 FR on :45 with snorkel
    4 x 125 IM on :15sr (float the 50 stroke)
    1 x 50 EZ

    Go three times through:
    - 100 Kick on 1:50 (flutter with board and snorkel)
    - 2 x 100 Fr on 1:20 (pull with buoy and snorkel)
    - 1 x 50 EZ on 1:00
    - 2 x 25 Burst and cruise stroke on :30
    (did Fr, Bk, fly by round)

    200 w/d with snorkel and out
    (Solo/Rec/3150 yds/55 min)
    ------------------------------
    Good second workout. The lane started to fill in on the IM set, so I just went when I could in order to get it all in. That main set was a nice mixture of lower leg/upper body/go really fast pain, and I was happy with the results.

    The massage was great this afternoon - first time getting those warm stones as part of the deal, and I tried not to laugh too much from the rocks between the toes tickle torture. I fell asleep after I flipped over, and I guess my wife's masseuse checked with her to be sure I wasn't in any sort of distress.

    The play at the high school was great. First time in four years that our daughter has not been there running the lights and sound, but it was fun to support the kids that we know who are acting this year. I am debating a swim before work tomorrow, but most likely will sleep though it.

    Updated November 1st, 2012 at 11:11 PM by rxleakem

    Categories
    Swim Workouts
  11. Monday, Oct 29 - A Good Monday Morning

    Swam Monday morning but was out of town Tuesday and Wednesday - so I am slow to post. Shared a lane with Ray and Keith. Also swam with Roger, Peter, Dave B, Dave M, Meredith, and Andre.

    Did more yards than Friday but still worked on speed.

    4x300 on 4:30 (held at 3:53's)
    100
    5x200 on 3:00 (2:35 while behind Ray, 2:40 when leading after he slowed down)
    100 Back
    5x100 (1:15, :15, :17, :17, :17)
    50 Back
    50 Kick
    10x50 Back on 1:00 (:40's)
    100
    100 Kick
    3x200 Back w/paddles on 3:10
    100 Kick
    5x100 Back w/paddles on 1:40
    2x200 Free on 3:15
    10x50 Back w/ paddles on :55 Hard
    2x100 Free Easy

    6000 yards
    115 minutes
    Categories
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  12. Thursday 11/1/12

    Thursday 11/1

    PM only SCY

    500 warm-up IM (100 FR/100 BK/100 FR/100 BR/100 FR)
    5x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel focusing on SPL
    5x100 @ 1:50 kick FR w/ board
    12x50 @ :40 FR aerobic

    500 "super 500" w/ opposite fin + opposite paddle
    100 EZ

    2x500 @ 5:50
    2x200 @ 2:30
    2x100 @ 1:20
    50 FAST

    ^Descend set by distance

    100 EZ

    8x25 @ :30 2 aerobic/2 strong focusing on SPL and trying to maintain same stroke count on the fast as I did on the aerobic (11 SPL)

    150 EZ

    Total: 4800
    Categories
    Swim Workouts
  13. Thursday, November 1, 2012

    by , November 1st, 2012 at 05:47 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 66, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 63%

    IM - Stroke Technique, Endurance Base

    *Warmup*
    3x400 with 1min rest
    1. 400 RIMO Swim
    2. 400 RIMO Kick
    3. 16x25 on :30, 4x25 each stroke IMO


    *Set 1*
    3(3x200 IM on 4:00) done as:
    1. 4x50 K IMO on 1:00
    2. 1x200 IM on 4:00
    3. 8x24 S IMO (2x25) on :30


    *Set 2*
    5x200 FR on 4:00, as
    2(2x25 on :25, 1x50 on :50)

    *Set 3*
    1x1000 IM Swim as: (EZ 100, desc effort towards 25)
    1. 100 FLY, 75 BK, 50 BR, 25 FR
    2. 100 BK, 75 BR, 50 FR, 25 FLY
    3. 100 BR, 75 FR, 50 FLY, 25 BK
    4. 100 FR, 75 Fly 50 BK, 25 BR


    Warm down: 100 EZ

    Comments:
    • Not much energy today.
    • W/up - Ave pace on 25s: fly/16, bk/17, br/20, fr/15
    • Set 1 - Legs need work, ave 50 K pace: fly/49, bk/53, br/53, fr/52, IMS were 2:45-40, 25s slightly faster then warm up
    • Set 2 - Trying to re-acclimate my FR stroke to faster swimming pace: 25s/15, 50s/32-31, steady strong tempo, but not a sprint
    • Set 3 - IMO turns, desc 100-25 ladder 4x250.
    Categories
    Swim Workouts
  14. Progress report...

    by , November 1st, 2012 at 05:39 PM (Alex's swim journal)
    The last couple of weeks have been pretty good for my swimming. I passed the 450-mile mark for the year. My weekend long swim is back up to 5000 yards... I'm looking at doing the 3000 and 6000 postals on successive weekends here at the beginning of November. The flip-turns have gotten a lot better, though still a bit inconsistent. Also, I'm cautiously re-introducing interval training into the routine as my body seems to have adapted to the additional (or just different) stresses of the flip-turn. This is what I did today:

    500 warm-up
    10 x 50 on 1:00 (:43-:45)
    100 breast
    10 x 100 on 2:00 (1:33-1:36)
    100 breast
    5 x 200 on 4:00 (3:20)
    100 breast
    500 cool-down

    [3800 total in 74 minutes]

    This is similar to a 4K workout I did last Thursday; my times last Thursday were faster, especially on the 200s and I added another 1000 in intervals after the 200 set (5 x 100 on 2:00 and 10 x 50 on 1:00). The intervening weekend was hectic as my 92-year old Grandpa passed away and I drove to Austin for the funeral (about 2400-miles roundtrip; 40 hours in the car). But I couldn't miss it, and it was so great to see all the family and reminisce a little about the long life of that wonderful man... he's an inspiration to me.

    While in Austin I did a couple of stress-melting swims at Deep Eddy, about 4K total. The water was perfect (70 degrees) and the air temps weren't bad (50s), though they were cool enough to keep a lot of folks away. Not nearly as crowded as it was this summer... here's a picture of the pool I took in August:
    Click image for larger version. 

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    Didn't have to circle swim on Sunday or Monday mornings (or even share a lane), unlike in the summer. It was perfect fall weather, though, a true blessing to be swimming through spring water on a sunny, crisp Autumn day in Austin.

    My thoughts are with the folks cleaning up from that terrible storm on the East coast. Hope you're all back to normal soon!
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  15. Workout 11/01/12: morning

    by , November 1st, 2012 at 09:32 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM

    4 x thru:
    - 150 Fr Pull on 2:05 with buoy and snorkel
    - 100 flutter kick on 2:00 with board and snorkel

    10 x 50 on :50
    - 1-4 Quarters Strong Fr
    - 5 EZ Fr
    - 6-9 Quarters Strong stroke (Fly, Bk)
    - 10 EZ Fr

    150 w/d with snorkel and out
    (Solo/Rec/2350 yds/45 min)
    ----------------------------

    Had a fun night last night, and even got some candy out of the deal. I used to porge right through it, now I ration it out for after swim practice.

    Didn't have a lot of time this morning, but a good swim. Two other Masters swimmers were there, which is nice to see.

    Busy day - furnace is getting cleaned now, then I am bring the cats to the vet before swimming at lunchtime. After collecting my son from school my wife and I are going to have a couples massage with those warm stones, then off to the high school to watch opening night of Cinderella.
    Categories
    Swim Workouts
  16. 11.01.12 - Thursday workout

    by , November 1st, 2012 at 09:16 AM (Pete's swim blog)
    Swam w/ Ray, Roger, Aundrey, and Keith. No Daves today. I suspect they were out late last night getting candy and papering people's houses . We did a mix of yesterday's masters workout and MSA's workout. I fell apart near the end and had to switch to pull.

    SCY

    600 Warm up

    6 x 50 - :45

    4 x 100 - 1:40 Stroke
    4 x 100 - 1:30 IM
    4 x 100 - 1:20 Free
    100 Easy

    4 Rounds of:
    * 50 Kick - 1:00
    * 50 Stroke - :55 (Fly, Bk, or Br)
    * 50 Stroke - :50 (Pick from 2 not used yet)
    * 50 Stroke - :45 (Whichever stroke hasn't been picked)
    * 50 Free - :40
    * Last round intervals are :55, :50, :45, :40, :35
    100 Easy
    Made this one today. Last round was kick, back, breast, fly, free. Getting the free going after hard fly was tough.

    4 x 100 Kick - 1:40
    4 x 100 IM - 1:30
    4 x (25 bk/75 free) - 1:20
    Kick was no problem. IMs hurt. bk/free wasn't going to happen. I switched to pull after the first one and caught up w/ the interval on #4. Did 50 back pull/50 free pull but couldn't make the 1:20 of #4.

    6 x 50 - 1:15 (Hard sdk down, easy free back w/ fins)
    200 IM w/ fins (2:50)

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  17. better back day today

    by , November 1st, 2012 at 07:32 AM (Mixing it up this year)
    Took a bit to warm up but once I got to the second round I felt much stronger and faster. Keep in mind I did upper body weightlifting on Tuesday and DOMS was setting in with my arms and chest.

    600 as 200 free/100 1 arm fly repeat
    4x25@:10RI scull
    4x50@1:00 descend to 200 pace went 45,44,42,39
    100 EZ

    200 dolphin kick on back w/zoomers
    2x100@1:45 free at 200 pace w/paddles & bouy went 1:25, 1:19
    4x50@1:00 drill IM order
    6x25@:45 fast free kick w/zoomers & board held 25's
    6x25@:45 shooters w/zoomers
    100 EZ

    200 dolphin kick on back w/zoomers
    2x100@1:45 free at 200 pace w/paddles & bouy went 1:16, 1:14
    4x50@1:00 drill IM order
    6x25@:45 fast free w/zoomers went 16,16,15,15,14,15
    250 EZ

    Total 3000 yards
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