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  1. An early celebration

    Thanksgiving came early today as Rondi, John, and I celebrated the season with the traditional turducken set. The water was a mite cooler than on Monday, when I had deemed it too hot for a workout and just done some easy drills and practiced my backwards swimming. (How hot is too hot? If I stick my tongue out while Iím swimming and thereís no discernible difference between the temp of the pool water and the inside of my mouth, thatís too hot). But I was also better prepared, having brought both a lycra cap and my new creation, a cap into which I had cut ventilation holes, stegosaurus style:


    O Holey Cap!

    The latter worked well, and kept me from overheating during the following:

    1000 lcm warmup (400s, 200k, 200p, 200d/s)

    4 x 350 Turduckens, done as follows
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR

    After the turduckens, we all played around with backwards swimmingómy backwards backstroke is getting better, giving me hope that I can get my backwards 50IM time under 2:30--then I did the following short finishing set

    2 x 200, odds FR w/ paddles, evens swim
    100 warmdown

    That was it! Iíll see if I feel like another help of turduckens tomorrow (or maybe Iíll dream up the swimming equivalent of the veggiducken . . .) And the new hat style is definitely a keeper for those warm Riverbank mornings!
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  2. 11.21.12 - Wednesday workout

    by , November 21st, 2012 at 09:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Keith, Roger, Aundrey, Meredith, Meredith's sister and Danny. Felt pretty good today. Fly was strong and I had a pretty decent 1650.

    SCY

    600 Warm up

    3 rounds of:
    * 100 Fly - 1:30 (made 1:20-1:25)
    * 25 Kick/75 Free - 1:30
    * 50 Kick/50 Free - 1:30
    * 75 Kick/25 Free - 1:30
    50 Easy

    1650 Timed - Open turns every 400 (4:55, 4:53, 4:52, 4:51, :34 - 20:05)
    100 Easy

    16 x 50 - 1:00 (4 x [2 Easy fly, 2 hard pull])
    100 Easy

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins down, easy back
    * 7-12 Kick w/ board

    200 Cool down

    (5300 total)
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  3. Tues, Nov. 20, 2012 7:30-9:00pm

    by , November 21st, 2012 at 01:02 AM (Fast Food Makes for Fast Swimming!)
    The first half hour of practice from 7-7:30 was taken up by the awards from last weekend's meet over in eastern Washington. As a team we ended up in 3rd place. 1st and 2nd place teams had well over 100 swimmers each, and we only had 31 swimmers, but beat out another team with many more swimmers than us. Quality before quantity, right?

    We had a visiting swimmer who is in town for the holidays from the Sacremento, CA area. He's 17 and pretty quick. Said he was around a 4:55/5:00 500, a good breaststroker, and was a good IMer as well. Pretty much a duplicate of Jared who I normally chase in practice on a daily basis, so now I'm chasing two guys for a couple days.

    7:30--
    We got right to it with the workout, and basically skipped any type of true warmup...

    Our "warmup"/intro set:

    3 x 200 Free Desc. 1-3 @ LIFO + :15
    I went 2:20, 2:15, 2:11 hell of a way to warmup.
    3 x 200 IM Desc. 1-3 @ LIFO + :15
    went 2:40ish to maybe 2:35
    (1200/1200)

    Kick Set:
    8 x 150 SDK on back w/ short fins @ 2:15
    (1200/2400)

    Main Set:

    3 Rounds of 3 x 100 Free "get lots of rest" w/ 1:00 between rounds
    • Round 1 @ 1:20 (went 1:03/1:04/1:04)
    • Round 2 @ 1:15 (went 1:02/1:04/1:04)
    • Round 3 @ 1:10 (went 1:02/1:03/1:00) I tried to chase down the 'new guy' at the end
    200 EZ
    (1100/3500)

    Main Set #2:
    3 x 200 IM @ 4:30 Desc. 1-3 starting @ 85% effort
    went 2:31, 2:25, 2:21 <--pretty sure 2:21 is my best effort in practice
    (600/4100)

    500 EZ cooldown...did Free Pull

    ----------------------
    4600 Yards

    ================================
    494.20 miles swum (=869,793 yards, =795,338 meters).
    View my monthly progress | my milestones/awards | Go The Distance 2012 results.
    Most recent milestone achievement: 400 miles on 10/02.
    5.80 miles (= 10,207 yards, = 9,334 meters) to next milestone (500 miles milestone).

    Looks like I'll potentially hit the mark for the Nike suit after Friday and Saturday's practices.
    ================================


    Now I have two days off from the water, and wondering about Friday night's practice. Coach John is out of town this weekend, but his assistant will be running the practice. This could be good, or it could be really bad.
    She may really try to kill us, which I'm actually looking forward to. But sharks 'n minnows and relays is a very close 2nd.

    Updated November 21st, 2012 at 01:26 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. Tuesday, Nov 20 - Combo Workout

    Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.

    Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.

    We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.

    2x100
    3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
    100 Back
    12x50 Kick on 1:00
    150 Back
    100 Free sprint - 1:10
    100 Free
    6x50 descending on :50
    300 Free hard - 3:55
    8x25 IM order on :30
    200 Back w/paddles hard - 2:35
    100 Free
    6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
    4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
    100 Free
    100 Back
    50 Free
    50 Back

    5150 yards
    110 minutes
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  5. Tuesday, Nov. 20

    by , November 20th, 2012 at 05:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

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

    5 x (25 fly + 25 EZ) @ 1:00-1:10
    25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
    50 EZ

    Did a set from HIT Workout #1:
    [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
    1st 50 = 200 pace @ 1:00
    1st 25 = 100 pace @ 1:00
    2nd 25 = AFAP @ 1:00
    2nd 50 = EZ @ 1:00
    1:00 extra rest between rounds

    100 EZ

    2 x (6 x 25 @ 100 pace + 100 EZ)
    -- one round breast dolphin w/fins & small paddles
    -- one round dolphin kick w/board & fins
    -- meant to do another round, but I was too blasted

    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Total: 3450


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

    Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

    I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
    Categories
    Swim Workouts
  6. Tuesday, November 20, 2012

    by , November 20th, 2012 at 03:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Sunny skies with humidity at 57%

    Warm up:
    1x1000 RIMO by 250

    *Set 1*
    1x1200 IM as 50S(Strong)-50K(Steady)
    3 Rounds:
    1. 50 Fly, 50 BK Kick
    2. 50 BK, 50 BR Kick
    3. 50 BR, 50 FR Kick
    4. 50 FR, 50 D Kick


    200EZ BK/FR

    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    • 1-5 did 1:16
    • 6-10 went 1:15 to 1:06


    500 BK DPS with compact streamlining turns

    *Set 3*
    4x150 on 3:15 as 100 sculling, 50 FR Swim strong
    • on 50s did 30s


    *Set 4*
    3(4x50) on 1:00 RIMO
    • FR - 31, 30, 29
    • BR - 42, 42, 41
    • BK - 37, 35, 34
    • FLY - 36, 34, 33


    *Set 5*
    3x150 on 2:15, 3x100 on 1:30
    Pull with Bouy, Paddles, Tube
    • 150s - 1:48, 1:42, 1:40
    • 100s - 1:10, 1:08, 1:07


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Again the water was warm, but did not feel as warm as yesterday.
    • Set 1 - Worked the turns, underwater transitions.
    • Set 2 - Started out moderate, but was able to build to strong effort.
    • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
    • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
    • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

    Updated November 20th, 2012 at 04:49 PM by fdtotten

    Categories
    Swim Workouts
  7. Rough nights

    by , November 20th, 2012 at 03:26 PM (slick's shoulder surgery blog)
    So things are definitely a bit more uncomfortable these days. The first 4 days after surgery were a breeze, but since starting PT on day 5 post-surgery, things have been more difficult. Makes sense, since things are healing and I'm supposed to be moving my arm around more. That combined with cutting back on the pain meds will do it. And I think its not really the passive exercises themselves which are killing me at this point....its just that doing them along with other small daily tasks (like typing this) has my shoulder very sore and tired by the end of the day. I only have enough shoulder/arm energy for so much right now.

    Sleeping has still been rough the past few nights. I'll wake up in the middle of the night either with sharp/shooting pains or because my arm muscles are twitching like crazy. I'm not sure if its because my arm wants to move (I'm required to sleep in the shoulder brace) or if I'm not positioning myself correctly in the bed, but least to say the nights are becoming troublesome. But as soon as I get up and start moving around and get the blood flowing, the pain disappears rather quickly. As of now I've cut way back on pain meds during the day but I'm still taking full doses before bed. For a few nights now I've woken up during the middle of the night and taken a 1/2 dose to help with the pain at night.

    At the moment I have a love/hate relationship with my shoulder brace. Last week after the surgery, I couldn't stand being in it most of the time. It was very uncomfortable to NOT move my arm a little bit...very similar to what I experienced when I first dislocated it. My doc said that it was OK to leave it off as long as I was just sitting at home on my couch doing nothing....and since I did just that for most of last week I had the brace off for several of my waking hours. Now its a little different - since starting PT and with my arm being so sore/tired now, it now feels more comfortable to have it on at times, lol.

    Boredom is beginning to set in and I'm starting to feel antsy. The internet is only entertaining for so long lol. They said I could go back to work after one week (desk job) but at the same time I don't see how anyone could be ready after one week. I mean, just yesterday I woke up, ate breakfast, read the news, and was so tired that I went back to bed for another 3 hours lol. There hasn't been a day yet since the surgery where I haven't needed a 2+ hour nap sometime during the day. I'm scheduled to go back to work starting in December (3 weeks post-surgery) but I might go back earlier after the Thanksgiving holiday....we'll see. The thing about work is that there's a gym there. Its been so crappy outside the last few days so there's been no dog walking. Just thinking about how nice a indoor treadmill would be at this point....

    I can feel the mental game starting too....whenever I get the least bit frustrated I have to remind myself that a) things are supposed to hurt right now; b) its only been just over a week; c) this is a long-term process and d) I should cut myself some slack. Repeat, repeat, repeat lol.

    Headed home for the holiday and while my appetite isn't quite back up to par yet, I'm looking forward to some pumpkin pie
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -11/21/20122

    by , November 20th, 2012 at 01:42 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    10 X 100
    odd: IM on 1:45
    even: best stroke(no free) 2:00

    4 X 250 free 4:00
    150 cruise/100 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  9. Tuesday, 11/20/12

    by , November 20th, 2012 at 12:52 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (800)
    200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only

    Main Set (1500)
    5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24)
    2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57
    1 x 500 free (went 7:20)

    Kick Set (500)
    10 x 50/1:10 - ave 57 on these

    Warm Down
    200 easy back & free

    Total: 3000 yards
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  10. Sunday 11/18/12

    Sunday 11/18

    AM only SCY (swim meet)

    Warm-up:

    500 swim
    400 I.M. k/sw/dr/sw

    8x100
    1 @ 1:30 first and last 25 FAST
    1 @ 1:20 D1-4

    8x50 @ 1:00 kick D1-4, 5-8

    8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ

    8x25 @ :30 V.S.

    2x25 dive sprint

    Results:

    100 FR (lead-off split): 52.7
    100 BK: 1:03.9

    800 assorted warm-down between the two events.

    Total: 3950
    Categories
    Swim Workouts
  11. 11.20.12 - Tuesday workout

    by , November 20th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. The HSA master's coach was hit by a car on his bike yesterday. Looks like he will be ok but he has a couple broken bones. I miss cycling but events like this make me glad I got into swimming.

    SCY

    600 Warm up

    3 x 500 - 7:30 (6:30, 6:10, 5:55)
    50 Easy

    12 x 50 Kick - 1:00
    * 1-6 w/fins SDK down, easy back
    * 7-12 kick w/ board, no fins
    100 Easy

    100 Free timed (1:02)
    100 Easy

    6 x 50 Free - :50 Descend
    300 Timed - 4:30 (3:28)
    8 x 25 IM Order - :30 (Descend)
    200 IM Timed (2:35)
    50 Easy

    6 x 100 Pull - 1:30, Descend (1:10, 1:08, 1:06, 1:04, 1:02, 1:02)

    4 x 100 backstroke pull - 1:30 Descend (1:28, 1:22, 1:20, 1:15)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  12. Kicking it up a notch today

    by , November 20th, 2012 at 07:25 AM (Mixing it up this year)
    I just could not get into todays workout so I changed my focus set to something I really had to work to make.

    500 Free
    500 Free kick w/zoomers every 3rd 25 moderate

    16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board
    8x50@1:00 as 25 drill/25 build
    200 kick w/zoomers lap 2 and 7 15m fast

    5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good

    200 free w/good dolphin kick outs to 7+m
    100 free EZ
    200 free w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  13. Mon, Nov. 19, 2012 7:00-9:00pm

    by , November 20th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Coach John was going to go easy on us. WIth this being a short modified week (no practice Wed. or Thurs. it may be interesting. I'm sure tomorrow won't be too bad, but then there is Friday night and Saturday morning to kill us. I'm not looking forward to them too much...but then again, we do have the high school girls back, and they don't really seem to want to work too hard.


    Warmup:
    600 (25 Free/25 V-Sit Scull/25 Free/25 SDK on back)
    (600/600)

    12 x 100 SDK w/ short fins on back @ 2:00 Desc. 1-4
    • 1st set of 4 went 1:15-1:10
    • 2nd set went 1:15-1:08
    • 3rd set went 1:15-1:03!
    (1200/1800)


    8 x 200 @ LIFO (last in, first out) + :30
    • just swim these...don't get red in the face or anything...
    • Odds IM (was 2:40-2:45ish)
    • Evens Fly, then Back, then Breast, then Free (all drillwork)
    (1600/3400)

    from the coach...about stuff...mostly keeping people heads in the right spot


    10 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig" - a Nathan Adrian drill

    1 x 100 AFAP Flutter Kick w/ a board
    I did a 1:24!! and beat all them youngin's!

    4 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig"

    1 x 50 Free AFAP
    did a :27 it was really wavy out there on the return 25 with 5-6 per lane like we were!

    2 x 25 @ 1:00
    V-Sit/"Doggie Dig"

    2 x 25 AFAP Free Sprint no breathers @ 1:15
    Crushed 'em!
    (600/4000)

    300 EZ swim

    ---------------
    4300 Yards


    Kinda nice to take it easy...wonder what's coming?
  14. Monday, November 19, 2012

    by , November 19th, 2012 at 08:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 82, 75% water clarity.
    Sunny skies with humidity at 62%


    Warm up:
    1x500 FR
    5x50 FR/K on 1:00
    1x250 BK/FR

    *Set 1*
    4(1x50 on 1:00, 1x100 on 2:00, 1x150 on 3:00, 200EZ)
    1. 32, 1:06, 1:38
    2. 32, 1:05, 1:37
    3. 31, 1:04, 1:36
    4. 30, 1:03, 1:34


    200EZ BK/FR

    *Set 2*
    8x100 Fly on 2:00
    • 1-3-5-7: 25/RA-25/LA-50S
    • 2-4-6-8: 50 1RA/1LA/2S, 50S


    500 BK DPS with compact streamling turns

    *Set 3*
    100-200-300-400-500 Ladder Pull FR on 1:30/100: Desc pace
    • Paddles-Tube-Bouy
    • Did: 1:15, 2:26, 3:40, 4:51, 5:54


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Water was really warm.
    • Set 1 - The 150s were harder than expected, really had to work the 3rd 50.
    • Set 2 - Worked on fly drills.
    • Set 3 - Was glad I could descend my pace
    Categories
    Swim Workouts
  15. Mon. Nov. 19 - Monday Morning

    Shared a lane with Keith and swam with Roger, Danny, Peter, the two Dave's, Meredith and Andrei. Arms felt tired and my shoulders just haven't felt right. So, I didn't feel fast, but I kept a steady pace and then, at the end, I swam the fastest 200 Backs I have swam. Keep working on Fly, but it still wears me out.

    3x100 Free/Back/Free
    10x100 Free on 1:30
    5x200 on 3:00
    550 Free
    3x300 Free on 4:30
    16x25 - 2stroke/2Kick Fly/Back order
    100 Back
    4x100 IM on 1:45
    3x200 Back w/paddles on 3:00 (2:45, 2:43, 2:40)
    100 Free
    2x50 Back

    5450 Yards
    110 minutes
    Categories
    Uncategorized
  16. Meet Hangover, Mon., Nov. 18

    by , November 19th, 2012 at 05:30 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of rehab ex
    25-30 minutes of stretching/foam rolling

    Swim/SCY/Solo:
    2000 of slow mo drills & shooters


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

    I woke up with a meet hangover, tired and sore. I felt slightly better after the recovery swim, so am hopeful that I can rip off a good speed workout tomorrow. What looks more dubious is that I will have actual lanes to swim in this week. The pool was uncharacteristically crowded at 2:00 today when it is normally deserted. I am worried it will be a working around noodlers week. Blech.

    Still very happy with the meet, and glad that I persevered and swam the 100 breast in the middle. There would be no chance to swim it at NE Champs where both the 100 and 200 breast are adjacent to my best events. I signed up today:

    Sat: 100 IM, 50 free, 100 fly
    Sun: 100 free, 50 back, 50 breast, 200 free

    I entered the 100 and 200 free as if I were doing split requests. I haven't figured out what I want to do with those events. It will depend in part on what time I go in the open 50 free on Saturday. I'm also not positive I want to swim a super hard 100 free right before 50 back on Sunday. I might prefer to throw it in at the end of the day. No worries -- there is no contemplation at all that I will swim a 200 free for time.
    Categories
    Swim Workouts
  17. Mon Nov 21, 2012

    by , November 19th, 2012 at 02:56 PM (Ande's Swimming Blog)
    Mon Nov 21, 2012

    12 days till SCM meet

    Wedge starting blocks just arrived at the UT Swim Center, they are not installed yet and require new holes drilled in the deck

    Swam & Lifted on Sat didn't blog
    Didn't swim Sun
    Plan to lift today or tomorrow

    Made a last minute trip to SA yesterday to see a friend and went to bed late. Decided to sleep in some fro practice.

    Whitney coached
    SCY UT Swim Center diving well
    5:00 - 6:30 dove around 5:55
    Swam with Todd
    beside Larry, Gull, Sloan, & Keith,


    Warm up
    Missed it

    Main Set

    assigned 20 x 200
    4 on 2:40
    1:00 rest
    1 strong

    did: I'm tapering and dove in on #14
    so I swam easy and stayed out of the way on 14 & 15 then picked up the pace a bit but stuck with easy speed 150's

    Showed up again for Noon practice
    warmed up with Jim & Dale
    then swam and kicked easy
    did a few easy speed 25's


    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
    UT Austin, TX
    Categories
    Swim Workouts
  18. Workout 11/19/12:

    by , November 19th, 2012 at 02:23 PM (Maple Syrup with a Side of Chlorine)
    Played basketball last night in the first time in over a month. Stayed for two hours, we had 12 guys so played 3 teams of four. Probably played a little over an hour total on court. My legs are sore, but functioning, however I was the recipient of a chop block to the right forearm and that smarts a bit. With the BU meet in a few weekends, no more bball for me until after the swim.

    Today:
    w/u: 200 Fr/200 Bk/200 IM drill

    Repeat two times:
    2 x 200 pull w/ buoy
    -1st round= Fr @2:40 - went 2:31, 2:28
    -2nd round= Bk @3 - went 2:45, 2:41

    4 x 50 kick on :55
    On next bottom, do ...
    1 x 400 FR GO!
    -1st round = 4:51
    -2nd round = 4:46


    break with other swimmers

    Repeat two times:
    - 4 x 75 IM on 1:15 (work walls, FAST last length)
    - 1 x 100 recovery kick

    200 loosen and out
    (Solo/Rec/3000 yds/65 min)
    ----------------------------
    Felt a little sluggish in the water today. Counting the meet last weekend, I was only wet three times, the last swim on Thursday, so that is to be expected. I've been using my chin-up bar daily and foam rolling more, so I think that helps to some extend in feeling ok in the water.

    The goal with the main set was to swim a 400 faster than the add-up of the pulled 200's. The kicks served as a transition into the longer swim. I am happy with those times, as it kinda justifies my base at 1:20 per hundred for sets, and I really attempted to kick more during the swims than I usually do. I wanted to keep playing with my breaststroke so did the IM rotations.

    I could have gotten in another 10-15 minutes of swimming, but decided to end where I was. A bit too beat up from bball to attempt some Quarter's Strong or burst/cruise efforts.

    Tonight I will be able to head to Bible study, and tomorrow night after work we are picking my daughter up from the train station in Albany - first time I'll get to see her since dropping her off at school in September. Looking forward to a fun visit with her over the Thanksgiving holiday.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -11/20/20122

    by , November 19th, 2012 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    1 X 50 fast 1:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

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

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

    4 X 300 pull 4:30
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  20. 11.19.12 - Monday workout

    by , November 19th, 2012 at 09:57 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger and Keith. My back is a wreck after chasing kids through the science museum yesterday and driving home. Swimming felt good. Hurts now.

    SCY

    600 Warm up

    8 x 100 Up/Down Kick - 1:40 (:05)
    50 Easy

    10 x 100 - 1:30
    * Odds IM (1:25 -> 1:17)
    * Evens Free (1:15 -> 1:07)

    500 easy. Breathe every stroke on first 25. Increase a stroke per breath every 25 yds after that until failure. Start over. Made it up to 12 strokes per breath before restarting.

    4 rounds of: (Stroke = IM Order by iteration)
    * 2 x 25 stroke - :30 easy/hard
    * 2 x 25 kick - :40 easy/hard
    50 Easy

    3 x 300 Pull/Stroke/Kick - 4:00

    4 x 100 IM Order - 1:45

    3 x 200 Backstroke pull - 3:00 (2:50, 2:45, 2:42)

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
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