View RSS Feed

Recent Blogs Posts

  1. 11|09|13 SCM

    by , November 10th, 2013 at 04:30 PM (Blog)
    22 x 15.5 on 0:30 Turn Drill

    10 x 50 on 2:00 fr/br (25 + turn hypoxic/br) WF

    40 x 15.5 Turn Drill on 0:30

    150 Turn Drill 2:20

    5 x 15.5 Turn Drill on 1:00

    2 x (3 x 25 fr on 0:30)
    • 14L - 15h - 17m
    • 13h - 15L - 16h


    Still sore and not recovered from whatever it was. Felt like I had about 4 speed units (1 - 10 scale).

    Need to focus on recovery more, mostly fuel during and right after sessions. Not going to try a cold water bath in 10 -15C water, would require ice and pain.

    Updated November 10th, 2013 at 08:23 PM by __steve__

    Categories
    Uncategorized
  2. Sunday, Nov. 10

    by , November 10th, 2013 at 03:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main sets:

    Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

    6 x (25 shooter + 25 EZ) @ 1:05
    2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
    4 x 100 DPS free @ 1:30
    6 x 50 flutter kick w/board & fins @ 200 pace
    50 EZ
    16 x 25 @ :40
    odds = fast fly w/fins
    evens = EZ
    100 EZ

    8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
    100 EZ

    Total: 3550

    Hottub & steam room -- best feature of the Sewickley Y!


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

    I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.
    Categories
    Swim Workouts
  3. 11/10/13: 3000yd Postal

    by , November 10th, 2013 at 02:45 PM (Maple Syrup with a Side of Chlorine)
    Punishment for master swimmer= Postal challenges
    Punishment for swimmer's kid= taking splits


    500 - cumulative
    6:14 06:14.11
    6:53 13:07.37
    6:48 19:55.74
    7:04 26:59.01
    6:39 33:38.53
    6:50 40:28.08

    Plus 400 as warm up and cool down
    (Solo/Rec/3400 yds/55 min)
    -----------------------------

    Felt ok, except for the 4th 500 - left shoulder was stiff so did more back and some stretches while swimming. Tuckered out on that last one. I was anticipating around 42, so am pleased with the effort. Our pool is open on Sunday's from Nov thru March, and people have yet to figure it out - more lane space for me