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  1. 12.04.12 - Tuesday workout

    by , December 4th, 2012 at 08:59 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Ray. Kind of wore myself out on the first set. Breaststroke was horrid today. Fly and back showed some promise.


    650 Warm up

    7 x 200 IM - 3:00, descend (2:55, 2:55, 2:53, 2:50, 2:48, 2:45, 2:42)
    100 Easy

    8 x 150 - 2:30
    * 1-4: fly/bk/50 kick/br/fr
    * 5-8: Pull/Kick/Stroke
    100 Easy

    9 x 100 - 1:45
    1-3: Fly (1:30, 1:26, 1:20)
    4-6: Back pull (1:25, 1:20, 1:15)
    7-9: Breast (1:25, 1:27, 1:25)
    100 Easy

    16 x 25 - :40
    * 1-4: Kick
    * 5-8: No breath (2 x fly, br pullouts, free)
    * 9-12: Kick
    * 13-16: No breath (SDK w/ fins)

    8 x 50 - 1:00
    * 1-4: IM Order
    * 5-8: SDK w/ fins down/easy back

    200 Cool down

    (5450 Total)
    Swim Workouts
  2. Post Meet Cruise

    Last night with the team we did a little bit of light swimming with plenty of body position drills. Hopped out early to pick up our oldest child at dance while my better half was at gymnastics.

    I stole part of a workout from swimsuit addict.
    I made a couple of changes but kept the main framework of the main set.

    All cruise and stretch out.

    200 pull @ 3:15
    100 fly @ 1:40 25 dr/ 25 swim
    200 pull @ 3:15
    2 x 100 br @ 1:50 dps swim
    200 pull @ 3:15
    3 x 100 bk @ 1:45 dps swim
    200 pull @ 3:15
    4 x 100 fr @ 1:35 w/bouy
    200 pull @ 3:15 ascend

    2000 quick and EZ

    I would have liked to do the original workout with some effort but it wasn't in the cards this morning.
  3. A miss mash - rehash workout

    by , December 4th, 2012 at 07:29 AM (Mixing it up this year)
    This was just what I needed for my back and still get some moderate work in.

    500 free every 4th lap streamline free kick on back
    500 free kick w/zoomers every 3rd lap fast

    20x25@:45 w/monofin 1-4 shooters, 5-8 fly good form, 9-12 kick on back, 13-16 1 arm fly, 17-20 fly fast

    8x100@1:45 as 50 free/50 back w/paddles held 1:29's

    100 breast kick
    100 EZ free

    total 2500 yards
  4. Dec 4 2012

    Felt pretty tired this morning after yesterdays swim and lifting. This morning's dip was a 1500 time trial and a total of 2500. did a 500 warm up and a 500 cool down.

    Was lucky enough to swim in a circle so the pace was good for me.

    Reached my goal of 100 miles for the year the other day. Not bad considering i was not too consistent this year. Shooting for 150 in 2013.
    Swim Workouts
  5. Mon, Dec. 3, 2012 7:00-8:55pm

    by , December 4th, 2012 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    I didn't even bother taking my fins to practice today, 100% protesting any fin kicking whatsoever after yesterday's groin stretch in the meet. It really didn't turn out to be much, but I'm still going to take it easy for a while. My first 2-300 of the warmup I could feel it a little as I kicked lightly, but after that it loosened up a bit and I hardly noticed it.
    John did say he was going to "take it easy" on us the day after the meet. Not sure if he knew what he was talking about, or maybe I just put more into the workout than he expected.


    800 Choice (mix it up) - did 800 Free
    600 Kick w/ fins (I did 800 Free Pull EZ, weaving through and around my lanemates)
    800 Free Pull (again for me)
    • Alt 50 EZ/50 Fast
    • Also Alt. 100 3 str. breathing/100 5 str. breathing (did 4 stroke)

    16 x 50 @ 1:15 (4 of each stroke, IM Order)
    • The dolphining of fly I could feel a little soreness, so I either did it easy or not at all.
    • For all breaststroke swims, I did w/ light dolphin kicking

    Main Set:

    4 x 500 @ Coaches' sendoff
    (basically turned out to be ~ 8:30-9:00 or so. He waited till the slow lane got in and had about a minute rest.)
    • #1 "EZ" focus on high elbow in the catch/pull - did 5:59
    • #2 "80% effort" - did 5:35 (note: did a 5:18 in the meet on Sat.)
    • #3 "EZ" - did a 6:05
    • #4 "90% effort" - did 5:29 (only 11 seconds off my meet performance)
    • this add-up time for a 2000 is 23:08, not too shabby
    • this set also means I know my 500 can be much faster in a meet performance setting
    • lap traffic was "fun" on the fast ones.

    1000 EZ Kick w/ board & fins (I did EZ kick w/ board only to test out my leg)
    did more of the harder kicking with my right leg, but my left side felt okay. I'll still lay low for a week or so.

    6200 Yards and out a little early.
  6. Monday 12/3/12

    Monday 12/3

    AM and PM SCY

    AM swim:

    500 swim 4/6/2 turns
    5x100 @ 1:15 pull w/ buoy + strapless paddles + snorkel

    8x125 @ 1:50 kick w/ fins 5 FL kicks off all walls (odd: first 25 under H2O, even: last 25 under H2O)

    3 @ 1:20 D1-3
    3 @ 1:15 D1-3
    6 @ 1:10 hold RED HR (held 1:04s and 26/10)

    100 EZ

    Total: 3300

    PM swim:

    200 swim
    200 I.M. drill
    100 kick w/ board

    8x50 @ 1:00 FR drill (1 STRK + 8 kicks)
    5x100 @ 1:20 hold RED HR (AVG across both rounds: 1:00 and 26/10)
    8x50 @ 1:00 FR drill w/ strapless paddles (3/3/3 drill)
    5x100 @ 1:20 D1-3, D4-5 (RD1: 1:08, 1:04, 1:00, 1:05, :59, RD2: 1:07, 1:03, :59, 1:05, :58)

    300 @ 3:45 A.R. pull w/ buoy + paddles + snorkel (3:21)
    100 EZ

    Total: 5000
    Swim Workouts
  7. December 3 2012

    Had a good lunchtime swim. Did an extended sessions of 3850.

    300 sw
    4x50 sw
    4x75 (50 sw, 25K)

    main set
    1x400 (sucked)
    1 min bonus rest
    200 pull (pull it out of my @ss)

    c/d 200

    Had the pool to myself. I really like the lunch swims when i have the time. Usually the morning swim is is very competitive.
    Swim Workouts
  8. Workout 12/3/12:

    by , December 3rd, 2012 at 10:58 PM (Maple Syrup with a Side of Chlorine)
    Intended to get up to swim this past Friday, but my alarm didn't work. Oh well, the extra hour of sleep might have been more beneficial in the long run.

    w/u: 200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO of fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)

    Feeling good in the water. Out of it, my shoulders/back has been tight, so I was able to beg my wife for a massage in addition to rolling around on a tennis ball. My goal for the rest of the week is to not do anything stupid, which will be a stretch for me.

    Went to Bible study after the swim, and passed out copies of a sermon from J. Vernon McGee that I listened to last weekend with my wife. Really great teaching from the book of Romans on "living the Christian life." If you have an interest in hearing it and 45 minutes to do so, I highly recommend checking it out: The Success of a Failure
    Swim Workouts
  9. After 1040 weeks out Week 9 back in the pool

    by , December 3rd, 2012 at 10:09 PM (After a long rest)
    After 20 years out i am finally feeling the water again. I started out at 6'5", 223lbs, 24.9 BMI and at the start of week 9 I am at 196lbs, 18.8 BMI.

    I really enjoyed todays workout especially the main set.

    Warm up

    400 free
    6x50 catchup drill

    Main set
    5x400 base pace(1:10) starting on 6mins descending 20 seconds per 400 with pull bouy and handle paddles. Held 1.07 pace the whole way.

    2nd Main set
    3x200 kick with flippers on 2.45
    10x50 free on 35
    8x50 free best stroke on 1 min easy

    200 warm down

    Total: 4400 yds

    Lat's and chest hurt pretty bad at the end of practice and I must admit it feels great to hurt in the pool again!!!!
    Tags: workouts
    Swim Workouts
  10. Mon., Dec 3 - Mixing It Up

    Misplaced my regular suit , so I wore a one size to large drag suit today. That probably makes for a better workout; but it did seem to make me more sluggish (I'm sure it had nothing to do with Monday morning!). Shared a lane with Roger for a while and swam with Peter, the two Dave's, and Danny.

    Did more IM, back, and kick today and very little paddles.

    Also did 2 200 IM's (#2 and 3 for me). Tried to stay relaxed and not push too hard. Finishing and developing form is more important than killing myself right now.

    400 Free
    4x200 on 3:00 (2:43 -2:45)
    100 Back
    4x200 Free on 3:00
    200 Kick
    100 Back
    12x50 on 1:00 - Kick/Fly/Back
    50 Back
    5x150 on 2:40 - 100 Kick/50 Back
    12x25 4 Fly, 4 Back, 2 Breast, 2 Free
    200 IM - 3:20
    3x200 Back w/paddles on 3:15
    100 Free w/paddles
    200 IM - 3:25
    100 Free

    5400 yards
    110 minutes
  11. Dec 3, 2012

    by , December 3rd, 2012 at 08:04 PM (Workout Swimmer)
    I've not been posting too often in here - my job is really kicking my behind - keeping me at work late most nights until 7 - and since I get up at 5am to go swimming, that means I go home quite exhausted - been going in right after workout to catch up on my charting, and voila! I'm too tired to even care about my blog. Except that I do care, and I like keeping up with everyone. I almost sort of wonder if I've had a slight case of "chronic fatigue syndrome" lol! After all, I do harbor Epstein Barr in my system, so stands to reason, right? Ha ha - wish I could blame it on something like that, instead of old age!!

    Workout this morning:
    500 back/free
    400/300/200/100 P
    500 on locomotive
    9 x 100 on 1:25 (Jenna picked the interval - coach gave us a choice of 1:20 or 1:30 & Sela is recovering from a nasty virus, so. . .)
    100 easy
    4 x 4cycle blast on :30
    200 breast/free
    3 x 200 w/fins working the walls
    2 x 300 breast/free
    Total: 4500

    Trying to plan the future - I have no idea what meet I'm going to next. I have a choice of the Auburn meet at Valentines, or the one in Clearwater. Not sure if I'm going to the Atlanta meet in March or not, but will definitely be going to the St.Pete meet at the end of March. . . and that's as far as I get. Just thinking about meets.
  12. Ugh! Monday Dec. 3

    by , December 3rd, 2012 at 06:12 PM (The FAF AFAP Digest)
    Came down with a nasty stomach/GI virus in the middle of the night. Feel like complete crap and didn't even attempt to go to the pool today. I just hope I feel better by the end of the week. I won't do a travel meet when sick. Bad timing with this and my calf strain.

    Today's the deadline for NE Champs and the swimmer count is at 460. My SCM times all withstood the SPMS meet. It's bizarre though. All results are listed except for the 200 free relay. Wanted to see how our relay team stacked up ...
  13. Riverbank morning

    I had a nice swim at Riverbank this morning. The water was cooler, and I got to share a lane with Rondi and Andrew. Hereís what I did:

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

    10 x 50 FR: 3 @ :55, 3 @ :50, 3 @ :45, 1 easy

    200 FR @ 3:30
    1 x 100 FR @ 1:30
    200 FR pull w/paddles @ 3:30
    2 x 100 FR @ 1:30
    200 FR pull w/paddles @ 3:30
    3 x 100 FR, odds @ 1:30, even @ 1:35
    200 FR pull w/paddles @ 3:30
    4 x 100 FR, odds @ 1:30, evens @ 1:35
    [I was hoping to do 1:30s on all the 100s, but that turned out to be a little too ambitious.]

    200 easy swim
    100 upside-down IM

    10 x 50 (25 sprint, 25 easy) @ plenty-of-rest, sprinty parts done 3 fly, 3 back, 3 breast, 1 free

    350 warmdown + play

    I signed up for the Asphalt Green mini-meet this coming Sunday evening, opting for a lineup of itís-good-to-be-a-masters-swimmer events: 50 FL, 50 BK, 50 BR, and 100 IM. Should be a fun time, and a chance to finally see some of my meet buddies who swim for other area teams!
  14. Criss Cross Chicane!

    by , December 3rd, 2012 at 04:49 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Today, an actual and fully swimming-related blog complete with partial race results and the kind of trash talking that gives anyone beyond 38 hope!

    Simply click on this link to be whisked immediately to a world of utter swimming enchantment! Can't wait? Click now!

    Bonus: includes two of my Sewickley teammates/Kona World Champion Triathlon competitors modeling actual underwear.

    Real people! Real underwear! Real trash talk! Right here! Right now!

    Still waiting? Okay, now click! You've made your point! No sense belaboring it!

  15. Sarasota Y Sharks Masters 5:30 AM Workout -12/04/20122

    by , December 3rd, 2012 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 kick 4:30 4:30
    Three rounds. Round 1 intervals left, 2&3 right.

    8 X 125 IM 2:15
    #1: 50 fly 2: 50 back 3: 50 breast 4: 50 free, repeat.

    1 X 200 negative split 3:00
    3 X 50 build 1:00
    6 X 25 sprint :30 #6 on 1:00
    Freestyle, four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. Monday, 12-3-12

    by , December 3rd, 2012 at 11:48 AM (A comfort swimmer's guide to easy swimming)

    Warm up
    500 swim alternating back & free by 100's
    200 kick
    200 pull
    100 scull

    Main Set
    1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each.
    - total time was 26:10, swim time was 24:30

    Warm down
    200 easy back & free

    Total: 2850 yards

    Updated December 3rd, 2012 at 01:57 PM by poolraat

  17. 12.3.12 - Monday workout

    by , December 3rd, 2012 at 09:18 AM (Pete's swim blog)
    Swam w/ Danny, Roger, Dave, Dave, Dave and Aundrey. Skipped Saturday swim so I could coach a Lego tournament in Birmingham. The kids come up with some amazing stuff! We did well enough to qualify for state but we have our work cut out for us if we want to move on from there. With 2 days off, I was feeling pretty strong this morning. One of my better practices in a long time.


    600 warm up

    4 x 200 - 3:00 Convert Free -> IM
    50 Easy

    5 x 200 - 3:00, 3:10, 3:20, 3:30, 3:40
    Convert IM -> IM Kick
    50 Easy

    4 Rounds of:
    * 50 Kick - 1:00 (I did 25 sdk w/ fins, 25 easy)
    * 50 Hard IM Order - 1:00
    * 50 Pull - 1:00
    50 Easy

    5 Rounds of:
    * 100 Kick - 1:40 (Made 1:25-1:27)
    * 50 Pull - 1:00 (Made :27-:30)

    2 x 25 Fly - :40 No breath
    2 x 25 Back - :30
    2 x 25 Br pullouts - :40 No breath
    2 x 25 Back - :30
    2 x 25 Free - :40 No breath
    2 x 25 Sprint - :30
    100 Easy fly

    400 IM - 6:00 (5:40)
    300 Pull - 4:30 (3:35)
    200 IM - 3:00 (2:40)
    100 Cool down

    (5300 Total)
    Swim Workouts
  18. A fly day today

    by , December 3rd, 2012 at 07:45 AM (Mixing it up this year)
    Back was more like my normal sore not the real bad that I had last week. Now I am loosened up and ready for a good day.

    500 free
    3x50@:10RI as 25 scull + 25 drill w/snorkle
    3x50@:10RI tempo kick
    4x50@1:00 free last one EZ

    5x200@4:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim w/zoomers went 3:20, 3:14, 3:13, 3:08, 3:00

    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 40
    100@2:00 kick w/zoomers
    50@1:00 kick AFAP w/zoomers went 41
    100@2:00 kick w/zoomers

    400 free w/snorkle & paddles every 4th lap torque drill
    100 breast kick
    100 free EZ

    total 3000 yards
  19. PRs, 50 and 100 SCY... GTD update

    by , December 2nd, 2012 at 11:31 PM (Alex's swim journal)
    So, I'm much more of an endurance junkie, but I also know that I have to mix in sprint work every now and again to be able to hold faster times for longer distances. Friday I had intended to do an easy 2-3,000 yards. I did a bunch of drills and some easy freestyle, then my friend Scotty showed up. He was doing some interval 200s and was starting to struggle, so I decided to pace him a bit. I did the last 100 with him (that's about how far I can keep up with him when he's doing his fast 200s. We finished right about the same time and he said "whoa, you're flying... what's up?" I didn't really think anything of it, but he said our split for that 100 was about 1:20. That's really fast for me. On his next 200 I told him I would swim the first 100 and the last 50 with him. I came in at 1:18, a new PR for me. Anyway, I managed to help motivate him through the rest of his set and get some unexpected speed work in; it was fun. I finished the day with 3000 yards.

    Saturday, I swam a slow 5000... my distance day. I probably came in at 90 minutes.

    Today, feeling a little stiff from the last few days, I went in to swim some EZ freestyle just to loosen up. I met Scotty again and since we're doing the WI Masters SCM meet next Saturday he agreed to help me with my starts. Now that I have the flip turns down it is time to add the final piece so that I don't embarrass myself too badly at my first meet. I've never gone off the blocks before at the pool (and I haven't started from any blocks whatsoever since my high school track days--25 years ago this spring!). Scotty was really good about giving me pointers, so now I'm not as intimidated by going off the blocks. I decided I wanted to know what the difference in time might be between going off the blocks and a push start, so we timed a 50 free. I came off the blocks OK, nothing spectacular (but no belly flop either) and nailed the flip turn at the other end... other than that I just tried to relax and keep my turn over high. I hit the wall and Scotty said :31. That's five seconds faster than my fastest 50 free (that I can remember), so I was pretty stoked about that. I'm looking forward to seeing what I can do in the meet with a racing start off the blocks.

    GTD: I'm at more than 496 miles for the year now. Still in the top 20 for age group and closing in on the 500-mile goal!
  20. SC SCM State Meet (Sunday)

    Another good day of swiming for me. Today had three of my favorite events (2IM,2BK,400). Entered with times from last year to compare with this year.

    200 IM
    Entered w/ 2:58.85 Went 2:56.70
    -Happy and a good way to start out.

    100 Breast (22 min later)
    Entered w/ 1:32.54 Went 1:29.19
    -Wow, another really good br drop. PB

    200 Back (23 min later)
    Entered w/ 2:59.86 Went 2:57.30
    -I haven't had a good 2bk in awhile. Not a PB but will definitely take it.

    200 Mens FR (10 min later)
    -Low 31 I think. Not a sprinter but there were only 4 guys from our team there. Love relays!

    200 Mixed MR (40 min later)
    -Went bk and was a mid 38. 50 back is one of my worst events. Still love relays though!

    400 (about 15 min later)
    Entered w/ 5:45.31 Went 5:32.89
    -Thrilled with this! Last of 14 swims and in my mind was ready to head home. PB

    There was some great talent at this meet that made me look really slow. Very well run meet and friendly faces all around. Glad to be back at the beach with the family.

    Time to prep for the SCY meet in Feb.