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  1. 1500... trying to get psyched

    by , February 28th, 2013 at 11:52 PM (Alex's swim journal)
    I didn't feel like doing much today; I feel like the last couple of months of really hard work is starting to take its toll as February closes (I'm at 99 miles of swimming as of end of workout today). I decided to try and trust my training to date, instead of trying to swim another hard workout, making me even more tired going into the weekend. Only 1500 SCY:

    25 EZ
    400 IM off the blocks, but relaxed (7:21)
    25 recovery
    575 EZ freestyle
    200 IM of the blocks; fast--3:15 (a PR, but felt good, not "too" hard)
    50 Back (w/ back start): < :45 (felt good about both start and turn on this one)
    50 recovery
    50 Fly off the blocks (:48)
    25 EZ
    100 fr cool-down

    Felt good about swimming fast and not swimming a ton of yards, or swimming to exhaustion. I'm hoping a few easy days will help me get that mojo back. I'm trying to think of Sunday's meet as a great opportunity to time-trial myself in the middle-d events I've signed up for. I'm not that competitive (except with myself), but I want to leave it all in the pool.
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  2. Thurs, Feb. 28, 2013 5:00-6:00 at the Y

    by , February 28th, 2013 at 11:26 PM (Fast Food Makes for Fast Swimming!)
    Finished up my month of February with 125,750 Yards in 25 sessions (Avg. of 5030 per session). I did enter into the February Fitness Challenge sponsored by the Tualitan Hills Barracudas Masters team in Beaverton, Oregon...and having my FLOG available was very very handy for this.

    My (production needed) 10 hour days at work are killing me, and will be killing me for the next week too. I have to be awake at 3:30am to be at work for a 4:00am start time. I'm SOOOOOOO lucky that I'm the head mechanic and I GET TO come in at the beginning to get the line turned on and everything set up for production. Makes for a really crummy day when I'm running on 5 hours of sleep or less after my normal evening swim time slot. My muscles just hurt tonight and I was sluggish. I blame it on the lack of sleep for sure.

    I did tonight's workout on my own in the YMCA lap lanes, as my team is off tonight with their Champs meet weekend starting tomorrow. I just did a simple workout, acting more like a lap swimmer than a swim teamer. Shared a lane with a tri-guy in training for the spring/summer season.

    Warmup:

    300 Free
    500 Free Pull
    200 Streamline Kick on back
    (1000/1000)

    10 x 50 SDK w/ short fins @ :45 (:40s)
    :20 rest
    10 x 50 Free Pull @ :40 (:33-35s)
    (1000/2000)

    3 x 200 Free @ :30 rest after first one, :15 rest after the second one
    Went 2:25, 2:20, 2:20
    1:00 rest
    4 x 100 Free @ 1:25/1:20/1:15/1:10 (held 1:07-08)

    200 EZ
    (1200/3200)

    4 x 100 IM @ 1:40 (went 1:12-1:15s)
    (400/3600)

    400 Free/Back at random EZ

    -------------------------------
    4000 Yards in 1 hour
  3. Thursday, February 28, 2013

    by , February 28th, 2013 at 05:41 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 68, pool at 83, 100% water clarity.
    Cloudy sky mostly then became sunny, with humidity at 75%

    Warm up
    10 min deck dryland band/stretches
    200 FR DPS ABPT
    300 FR as 4(25 K-w/scull, 50 DPS-6) w/snorkel
    600 FR as 4(50 RA/LA, 100 DPS 5) w/snorkel-agility paddles
    20x25 FR on :30, smooth DPS-6, no SDK, breath each stroke cycle, *15s/14s

    *Set 1*
    200 BR Kick w/bd
    300 BR as 4(25K, 50 Swim) w/snorkel
    2(4x25 BR on :40, :40 rest) smooth effort, *17s

    *Set 2*
    200 BK Kick w/SDK-6
    600 BK as 4(50DA, 100 DPS-6, SDK-6) w/agility paddles
    2(4x25 BK on :30, :30 rest) smooth effort, SDK-8, *15s

    *Set 3*
    200 DK/bk
    300 Fly as 4(50RA/LA, 25 DPS-6, SDK-6)
    600 Fly as 4(50DK w/scull, 100 DPS-6) w/snorkel
    2(4x25 Fly on :30, :30 rest) smooth DPS-6, SDK-6, breath each stroke, *15s/14s

    *Set 4*
    2x500 FR with 1:00 rest
    #1 as DPS-5/6 w/snorkel-agility paddles as steady state effort
    #2 as steady smooth swim, DPS-6, ABPT

    Warm down
    200 EZ FR/BK
    10 min deck dryland band/stretches

    Comments:
    Yesterday after the workout my arms ached. I worked the band and stretches on and off up to just before sleeping. Also made my own tissue recovery supplement including l-arginine and l-glutamine, which appears to have been helpful (I have sampled similar types of commercial products that were effective, but too expensive and high margin per listed ingredients). With good sleeping, this morning my arms and shoulders were nearly recovered with no aching and soreness.

    The session today was all about feeling good in the water towards swimming as efficient as possible. Swimming the last 500 Freestyle felt great after taking off the snorkel and agility paddles with the stroke DPS, turns, and underwater streamling all coming together for an enjoyable swim with a gradual buildup to moderate effort. Even the warm water did not bother me so much as it was all EZ and moderate swimming.

    Updated February 28th, 2013 at 06:15 PM by fdtotten

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    Swim Workouts
  4. Thu Feb 28th, 2013 SCY

    by , February 28th, 2013 at 04:35 PM (Ande's Swimming Blog)
    Thu Feb 28th, 2013 SCY

    The Big 12 Conf Championships are happening at the UT pool where I train
    Live Results

    Swam Tue & Wed
    Lifted: Tue

    Whitney Coached
    5:00 - 6:30 dove in around 5:30 (woke up late forgot to set alarm)
    SCY UT Swim Center main pool, center course
    Swam with Larry, Gull & Jason
    Beside Korey, David, Kellie, & Pat


    Warm up
    missed it

    Main Set
    assigned 4 x (200 fr 10 sec rest 200 fr 1:00 rest) desc
    Dove in after they completed #2

    100 easy

    4 x (100 fr 10 sec rest 100 fr 30 rest)

    50 easy

    4 x (200 fr 10 sec rest 200 fr 1:00 rest)

    16 x 50
    1 - 4, 9 - 12 k on a tough interval I went on 40
    5 - 8, 13 - 16 easy low low DPS free

    300 with fast tumble turns


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -03/01/2013

    by , February 28th, 2013 at 02:38 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 400 kick 9:00
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 125 2:20
    4 X 25 fast :40
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice no free

    3 X 200 3:00
    1 X 200 fast 3:00
    3 X 100 1:30
    1 X 100 fast 1:30
    3 X 50 :45
    1 X 50 fast -

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  6. 2|28|13

    by , February 28th, 2013 at 01:51 PM (Blog)
    SCM yesterday

    Easy 1500

    SCM today

    2300M

    WARMUP
    1500 free/drills WFS

    SET I
    12 x 25 DFS hypoxic free (get out, then walk on deck back) done as
    #2 on 1:10, 15
    #3 on 1:20, 15
    #5 on 1:30, 15
    #6 on 1:30, 15
    #7 on 1:30, 15
    #8 on 1:30, 15
    #9 on 1:30, 15
    #10 on 1:30, 15
    #11 on 1:40, 14high
    #12 on 1:50, 13ish

    • about 16 strokes


    WARMDOWN
    500 free WF


    Will use as base hypoxic test to compare in one week. Will do exactly the same with equivalent rest (was rested) and maintain the 15 sec pace (hard effort). The key will be how I feet at # 7 and up, even though I went a little faster on 11, would have barely made another on 1:30

    Updated February 28th, 2013 at 03:27 PM by __steve__

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  7. 02.28.13 - Thursday workout

    by , February 28th, 2013 at 10:59 AM (Pete's swim blog)
    Swam with Andrey, Dave, Dave and Roger. Andrey got back from Southeasterns. He went 51.39 in the 100 fly to win the 13-14 year old division. He had a good 200 fly as well going 1:58.8. Roger is headed to Indonesia for a couple weeks... and then to spring break for a week. We might see him in mid March sometime. The rest of us are just plugging away. Sprint stuff today followed by a little distance IM work.

    SCY

    600 Warm up

    200 IM, 12.5 kick/12.5 swim
    2 rounds of:
    * 4 x 25 SDK - :40 (front, back, front w/ br pullouts, flutter)
    50 Easy

    8 x 25 - :40 odds build, evens @ 200 pace
    50 Easy

    8 x 25 - :45 Burst to 15M, cruise
    50 Easy

    10 Rounds of:
    * 25 free - :30 Up tempo
    * 25 easy - :45
    100 Easy

    4 x 300 - 5:00 (100 AFAP + 200 easy)
    * #1 - 100 broken @ 75 for :15s
    * #2 - 100 broken @ 50 for :15s
    * #3 - 100 broken @ 50 & 75 for :15s
    * #4 - 100 broken @ 25s for :15s

    4 x 50 Scull w/ :10s rest (ended up chatting for a while between these)

    4 x 300 - 4:40 (50 Fly/50 Back/50 Kick/50 Br/50 Fr/50 Kick)

    200 Cool down

    (4950 Total)
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    Swim Workouts
  8. 2/28/13 Quick solo stretch out

    I woke up late but managed to get a short stretch out in. I don't have much time in the morning anyways. I did have something planned but I felt so good on the first swim that I just kept going.

    1000 w/buoy and snorkel
    200 backstroke kick work walls only
    6 x 25 dolphin kick on front w/snorkel
    6 x 25 breast swim w/snorkel
    6 x 25 fly swim playing around
    150 swim

    This is hardly worth writing down. The entire session was spent playing around with body/head position and some stroke work. I do some real work tomorrow.
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  9. A solid Distance Day

    by , February 28th, 2013 at 08:35 AM (Mixing it up this year)
    I just felt like I needed a good solid distance set. Not sure if tomorrow will be long course or short course but not worried about it, I'll just make it up as I go as usual.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers

    5x100@1:40 free w/snorkle, strapless paddles & bouy this was a warmup for the next phase
    1650 Broken for time w/paddles & bouy as 11,10,9,8,7,6,5,4,3,2,1 laps :10 RI time minus rest interval 22:38

    350 EZ

    Total 3500 free
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    Swim Workouts
  10. Wed, Feb. 27, 2013 7:00-8:30pm

    by , February 28th, 2013 at 01:31 AM (Fast Food Makes for Fast Swimming!)
    Finally...this tapering stuff is done after tonight! It was nice, but the high torque short fast stuff was bugging my shoulder, so I just took it easy tonight.

    Warmup:

    1000 Free - finally as well - a "real" warmup without the V-Sit stuff.
    (1000/1000)

    10 x 50 Kick w/ board @ 1:15
    (500/1500)

    2 Groups split up:

    I started in the deep tank:
    8 x Crosspool sprint bursts @ 1:00
    8 lengths of easy swim afterward
    (200/1700)

    Back to the lanes:
    3 x 100 Choice (all Free) @ 3:00 Broken :10 @ 25s
    First one I did a :53, then shut it down and swam the last 2 as the caboose in the lane EZ
    200 EZ
    (500/2200)

    500 Kick w/ short fins (50 EZ/50 Build to fast)
    (500/2700)

    4 x 25 AFAP @ 1:00 did all Free
    (100/2800)

    400 Free EZ
    (400/3200)

    Group got out for a last talk prior to champs...no practice with the group till Monday for me.

    John had me and two others not going to Champs do:

    3 x 200 Free @ 3:30 (Desc. 1-3)
    I did Free Pull - went 2:15/2:20/2:15

    ------------------------------
    3800 Yards

    I'll hit a couple lap swims sessions for the rest of the week. I know Friday's session has all 6 lanes available, so that's a no brainer. Thursday or Saturday we'll just have to see.
  11. Wed. Feb 27 - Working Some Mid-Distance

    Decided to change up today and work some mid-distance. It's probably too soon, but I wondered if some of the speed work might carry over to mid-distance. Verdict - maybe. My back is getting stronger. Maybe my free.

    I did longer intervals, but tried to swim harder. Also used paddles more today to try and build up strength. T

    he comments about me having done the aerobic work are true. In the 500's and 200's, it's not my breathing that is labored, it's my arms that won't pull any faster. Maybe it's part mental or maybe it's just training my arms to go faster.

    500 Free
    200 Back
    2x500 Free on 8:00 (6:50, 6:52)
    200 Back (3:00)
    200 Kick
    2x500 Free w/paddles on 8:00 (6:37, 6:37)
    200 Back w/paddles (2:49)
    200 Kick
    2x200 Back w/paddles on 4:00 (2:46, 2:43 -that was my race speed)
    4x100 Back w/paddles on 1:30 (1:20 slipping to 1:23)
    200 Kick
    100 Free - 1:22
    100 Back - 1:25
    50 Free
    50 Back

    4800 yards
    95 minutes
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  12. Wed 2/27/13

    10 min choice
    3 x 100 kick w/fins descend @ 1:45
    --alternate hands at side/streamline by 25
    4 x 25 kick w/fins dolphin kick on back @ 30
    4 x 25 kick w/fins flutter kick on back AFAP @ 30
    --stay on top of water, fast feet
    3 x 100 kick on back no fins descend @ 2:30

    50 EZ

    5 x 500 @ 8:00 done as
    1. 100's at 70,90,100,70,100 %
    2. 75's at 70,90,100 % ,50 cruise, 75's at 70,90,100 %
    3. build 50's 1-5 and 6-10
    4. swim for time
    5. w/d

    3750

    No energy tonight. Ended up skipping lunch and working late. This would explain a lot. I did fairly well but was disappointed in my timed swim. I did get myself entered for the Pan Am games today. Early registration ends tomorrow. It will save you $20.
    Due to child obligations, I won't be able to make it to any meets this spring so now I have something to train for. As much as I like to swim, I always need something to work towards.
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  13. Snow shoveling and EZ day in pool...

    by , February 27th, 2013 at 07:33 PM (Alex's swim journal)
    The wet, slushy stuff! Not fun to shovel, so I broke down and cranked up the snowblower to get through this storm. The shoulder is still a bit more tender than I want it to feel (shoveling does not help), so I gave myself an EZ day. 2000 in about 45 minutes:

    1000 EZ free warm-up (I was very stiff)
    Masters minute(s)
    500 Back on 10:00 (9:10; endurance on bk getting much better)
    10 x 50 free on 1:00 (mostly :39-:40s; slowed down in the last couple to cool-down)

    No short axis stuff today. I want to see how I swim 100-yard segments of my up-coming events tomorrow in all the strokes, but I felt like I needed a break from fly and breast to come back a little stronger. If all goes well tomorrow will be a fast day, but not necessarily that hard. Am considering even resting completely on Friday and then getting in to loosen up, practice starts again on Saturday. Meet is Sunday. Any suggestions on this schedule for the last few of days before the meet?
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  14. Wednesday, February 27, 2013

    by , February 27th, 2013 at 06:04 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 68 with cloudy skies, humidity at 88%
    Diving pool at 83, 100% water clarity
    LCM pool at 78, 100% water clarity.

    Warm up (Diving pool)
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1* (Diving pool)
    6x200 FR on 3:30, best average
    *2:16, 2:12, 2:11, 2:11, 2:10, 2:10
    ---300 BK DPS-6 Swim

    *Set 2* (LCM pool)
    6x100 FR on 2:00 w/fins; best average
    *59, 58, 58, 58, 58, 58...right into
    8x50 FR on 1:00 w/fins; best average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    5x200 FR on 3:30 w/snorkel, agility paddles; best average
    *2:11, 2:10, 2:09, 2:09, 2:08
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    6x100 Free on 2:30 w/agility paddles, fins; best average
    *56, 56, 56, 56, 55, 55...right into
    8x50 Free on 1:15 w/agility paddles, fins; best average
    *27, 27, 26, 26, 26, 26, 26, 26
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Set 5*
    4x200 on 4:00 w/fins, agility paddles; AFAP best average
    *2:01, 2:01, 1:59, 1:58
    ---300 BR as 50K/bk, 50 Swim

    *Set 6*
    20x25 on :15 Count, Strong, Hypoxic-2
    #1-5 Fly, #6-20 FR

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min on deck dryland w/bands/stretches

    Comments:
    Today I was back to normal with regular resting wakeup HR. Started in the warm water diving pool, then was able to move over the cooler LCM pool after Set 1. I like the freedom of swimming solo, but it's always a challenge to do multiple sets of quality swimming. Just have to focus on one set at a time, swim by swim. After beating up my arms and shoulders today, the session tomorrow will be moderate technically precise swimming each stroke with some strong smooth effort 25s.

    Updated February 27th, 2013 at 06:33 PM by fdtotten

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    Swim Workouts
  15. Wed., Feb. 27

    by , February 27th, 2013 at 05:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600
    10 x 25 DPK shooters w/fins @ :40
    50 EZ
    5 x 50 various drills @ :15 RI
    50 EZ

    Main Sets:

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

    6 x (25 AFAP + 75 EZ) @ 3:00
    odds = free
    evens = kick
    100 EZ

    10 x 25
    odds = up tempo free @ :30
    evens = EZ @ :45
    50 EZ

    8 x 25 w/parachute & snorkle @ 1:00
    odds = front scull
    evens = torque drill
    100 EZ

    Total: 2800


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

    Same old, same old. Still tired, hacking and elevated heart rate from minimal exertion. Had nothing today after 4 days of trying to get in workouts. I haven't helped myself by getting to bed at 3:00 am the last couple nights (insomnia). My blog has been so whiney lately ... And if you ask me if I'd like some cheese with that whine, I'd say yes!

    Can it please be spring already?
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    Swim Workouts
  16. Wednesday 2/27/13

    Wednesday 2/27

    PM only SCY

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    3x
    2x
    4x25 @ :25 FAST FR kick w/ board
    3x100
    RD1 @ 1:20
    RD2 @ 1:15
    RD3 @ 1:10

    2x
    4x50 @ 1:00 w/ strapless paddles odd: 3/3/3 drill, even: DPS
    4x25 @ :30 V.S.

    200 EZ

    Total: 4200

    In Rockwall, TX (about 30 miles east of Dallas) for Sun Belt Conference Championships with the UALR women's team. Had time today between the wake-up swim and tonight's opening competition (200 medley/800 FR relays) to get in a short workout. Preparing to go out of town kept me out of the water Sunday through Tuesday, which was kind of a bummer with my taper period just starting. Planning to get a workout in every day I am down here, plus Sunday when I return to Little Rock, so that between today and Thursday next week when I leave for Sectionals, I should not miss a practice.
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    Swim Workouts
  17. Saturday 2/23/13

    Saturday 2/23

    AM only SCY

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

    4x50 @ 1:00 build FL

    Total: 900

    Only had time for a VERY short swim because AR High School State Championships were going on all day.
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    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/2013

    by , February 27th, 2013 at 03:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 cruise 2:00
    1 X 50 fast 1:15
    Four rounds, choice.

    6 X 50 block
    25 sprint + turn, easy finish
    1 X 75 easy

    1 X 1000 free
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4300Y
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    Swim Workouts
  19. 02.27.13 - Wednesday workout

    by , February 27th, 2013 at 11:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Still feeling fairly strong in the water.

    SCY

    600 Warm up

    400 Free - 6:00
    300 (3 x 50 Kick/50 Free) - 5:00
    200 IM - 3:00
    100 Fly - 1:30 (made 1:20)
    100 Free - 1:30
    200 IM - 3:00
    300 (3 x 50 Kick/50 Free) - 5:00
    1:00 Rest
    400 IM Timed (5:27)
    Dave said we split the fly on 1:16. I was feeling really strong after the first 50 but hurting on the last 25. Stayed w/ Dave through 50 backstroke and then fell off after that. Probably could have gone faster if I was less aggressive on the fly but 5:27 is pretty good after 1600 yds of other stuff.

    4 x 50 - :45 Stroke/Free, IM Order
    4 x 50 Kick/free - 1:00 IM Order
    4 x 50 - :45 Stroke/Free, IM Order
    4 x 50 Kick - 1:00
    4 x 50 - :45 IM Order
    100 Easy

    3 Rounds of:
    * 100 Free - 1:20
    * 50 Stroke - 1:00
    * 100 Free - 1:20
    * 50 Kick - 1:00
    Did 1:07 to 1:10 on the free

    4 rounds of:
    * 100 IM - 1:30 (Made 1:20-1:24)
    * 50 Kick/Free - :50

    3 rounds of:
    * 25 Stroke - :30, No breath
    * 25 Stroke - :35
    * 25 Stroke - :40
    * 25 Stroke - :45

    (5500 Total)
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    Swim Workouts
  20. Wed 02/27/2013

    by , February 27th, 2013 at 10:35 AM (Trying to Train Smarter, Not Just Harder)
    Not my best day, still struggling from my little cold - just feeling a little tired & for some reason, whenever I have a cold, I seem to have a greater tendency to get water up my nose, go figure!! So three of the 100's on the 12 x 100 @ 1:20 this happened to me - very nasty feeling, messed up my mojo. Didn't worry about the GTD genie at all. I'm behind anyway, I know I'll catch up soon as I'm swimming daily again in the summer. Kinda sore/tired from weights too.

    600 back/free by 50's
    600 P speedplay by 50's
    300 K speedplay by 25's
    50 easy
    12 x 100 @ 1:20, 70, 80, 90%, then descend 1-3
    100 easy
    10 x 50 free K on 1:00, descend 1-3 hold 4 & 5
    200 easy
    3 x 100 P HARD on 1:20ish
    3 x 200 breast/free
    100 easy

    Total: 4350
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