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  1. Friday, April 19 - Good Friday Workout

    Just now posting Friday's because I left work early so the girls and I cold get down to Camp Cha-la-kee for our Indian Princess Campout. Had a great weekend - Daddy and Daughters!!!Keith was there Friday and was starting a 1000 when I got in the pool, so I joined him. Hadn't done anything more than a 200 in a while and wanted to show I could still do some distance. It was a good warm up and starting swim. Keith stayed thru the 10 x 100 Frees and then I was on my own.Swam pretty hard and was pretty pleased with the set times (particularly with no one to push me like Ray). My back times are getting better and holding better.1000 Free (13:57)50 Back5x200 Free on 3:00 (2:37; 2:38; 2:39; 2:40; 2:37)100 Breast10x100 Free on 1:45 (1:15; 1:15; 1:16; 1:19; 1:17; 1:16; 1:15; 1:16; 1:17; 1:13)2x100 Kick5x200 BAck w/paddles on 3:00 (2:50; 2:48; 2:48; 2:47; 2:52)100 Kick100 Breast5x100 Back w/paddles on 1:40 (1:20; 1:20; 1:22; 1:23; 1:23)5x100 Free w/paddles on 1:3050 easy5600105 minutes
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  2. Zones, Day 2

    by , April 21st, 2013 at 06:30 PM (The FAF AFAP Digest)
    I came in a bit late this am (getting the house ready for an open house). That meant I had to warm up in the rec pool with no backstroke flags. Not ideal and perhaps contributed to some misadventures in my 100 back.

    400 Mixed Medley Relay, 3:57, 100 back split, 1:02.11

    We grabbed first place overall and will definitely end up high in the TT rankings. We also had two swimmers who had just swum the 100 IM, and were pretty tired. My 100 back was fraught with turn problems. They seem to be due to my stroke count from the flags changing from prior years. I'm wondering if doing a fair amount of backstroke with agility paddles has helped my pull? I've customarily taken 3 strokes and flipped. I did this on the first 25 and my feet went entirely over the gutter, no push off. A huge collective groan from my team on the side. I just started SDK-ing like mad. The second turn I took two strokes and was too far from the wall. The third turn I took 2 1/2 strokes and that worked best. But who can plan on that? I may have to work on taking 2 long hard strokes before flipping. Any other advice? That must have cost me .5+ seconds. If I had had only a decent turn, I would have had a PR; my prior best was 1:01.99 with the floaty suits. So, I was pleased with the time considering the execution problems. It's actually .3 faster than I went at Nationals last year, though I had a terrible day on day one last year for various reasons. I am hopeful I can take a second off that swim with a full taper. My splits were 29.7/32.4. I swam it 50 easy speed, 25 build, 25 sprint. I will stick to that pacing strategy at nationals. I did put in a split request for this event as well.


    100 fly, 1:00.8, PR

    I had a lot of rest after 100 back, which I was grateful for as that is an exhausting leg dominant event. I planned to swim the race 75 easy speed + 25 whatever I have left. The last 5 strokes were horribly painful and piano-ish. But I was thrilled thrilled with the time. I haven't swum a decent 100 fly in SCY since 2010 (1:01.3). Splits were 28.0/32.7. I can't really get these any closer without training more for this event. This is only .5 off the NR. That .5 was lost in the last 5 strokes for sure. Still, this was the end of a two day meet. I was very happy with it. It helped to have friends cheering at the end of my lane. I'm hopeful it will hold up well against nationals times. And I'm glad I got it off my plate for the season!


    Women's 200 medley relay, backstroke lead off, 27.3

    We finished first overall! I only had about 20 minutes after the 100 fly for this race. I did have time for maybe a 250 warm down. I thought my legs would be beyond fried for the 50 back. But they didn't feel too bad. I did feel a bit ragged the last 10 yards. But this is a great time for my 7th event over two days.


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

    Overall, I couldn't be more pleased with my Zones meet. This is the best one I've had in years. I usually do a more gradual rest going into a non-taper meet than I did last week. But 4 days of drastic rest really helped zap the fatigue and produce some great times.

    I may start using my nose clip for all my 50s.

    Feeling quite bushed at the moment. Will just do a recovery workout tomorrow.

    Updated April 21st, 2013 at 07:46 PM by The Fortress

    Categories
    Masters Swim Meets / Events
  3. 04.20.13 - Saturday workout

    by , April 21st, 2013 at 09:27 AM (Pete's swim blog)
    Swam @ Huntsville Nat w/ Dave and Brandon. Long day. My wife and her friend ran a yard sale to raise some money to bring a Chinese orphan to the US to study for a year. It was more successful that I had imagined, After swimming, I was quickly put to work loading heavy items. I was relieved of duty to go coach my daughter's soccer game. That went great. The team passes really well and plays smart soccer. Score was 3-2 but we had three times the shots on goal. I stuck around to referee a game after that and headed home to be put on yard sale clean up duty. Finished that just in time to coach my son's U19 team. Somehow we blew a 4-0 lead but this was a team that clobbered us 2 weeks ago. We are better so I'll take it.

    Matt coached the workout. First set was pretty tough. We were supposed to get :15s rest but Brandon was pushing off on a fixed interval so it ended up being more like :05-:10. The set felt more like a broken 1500... except we actually swam 2100m.

    LCM

    300 Easy 100 Fly/100 Free/100 Back
    300 Easy 100 Free/100 Br/100 Free
    200 IM Kick
    200 IM
    4 x 50 - Descend to 200 pace (whatever that is... I've never raced a 200m free)

    3 Rounds of:
    * 3 x 200 descend - 3:00 (Supposed to be :15s rest - I was coming in at 2:45-2:55)
    * 100 fast - 2:00 (Supposed to be :45s rest - I was making 1:20-1:25 which seems slow)

    2 Rounds of:
    * 400 Pull/Kick w/ fins by 50s. Use pull buoy as kick board.
    * 2 x 50 Fast w/ fins
    * 200 IM Smooth
    On the second round, my calf cramped horribly on the fast swim w/ fins. Too much kick-not enough hydration. It finally worked out enough that I could finish the set. Still hurts now.

    6 x 50 Fly w/ fins - 1:00

    200 Cool down

    (5200m Total)
    Categories
    Swim Workouts
  4. 4|20|13 drylands and a short SCM swim




    DRYLANDS
    weights - all muscle groups





    SCM

    1300

    Already warmed up.

    10 x 50 @ 1:00 fr WF
    - 47, 45, 41, 38, 35's for the rest

    500 fr real slow WF

    8 X 25 FK @ 2:00
    - 24, 23, 22-21 for the rest

    4 X 25 UWFK @ 1:00 WF, alternate belly/back


    Updated April 21st, 2013 at 10:01 AM by __steve__

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