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  1. Can't believe my day

    by , May 31st, 2014 at 11:32 PM (Mixing it up this year)
    I get to the Y and the guard doesn't show. By the time the aquatics director shows up we fine out the pool is cloudy and has NO chlorine in it. Off to the Aquatic center in Savannah I go. I get there and they have a short course meet.

    Lucky for me they had 4 lanes for lap swim bit I did have to deal with young kids jumping in where they shouldn't.

    So just got it done.

    500 free
    500 free kick w/zoomers
    200 torque drill
    200 scull drill w/zoomers
    3x200 @4:00 fly as 50 rt/50 lt/50 kick/50 swim
    500 kick w/zoomers
    500 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  2. May 31, 2014

    by , May 31st, 2014 at 03:30 PM (Trying to Train Smarter, Not Just Harder)
    Back from a nice vacation - but no swimming in over a week. Mi espalda tiene MUCHO dolor from being stuck in the car for 7 hours on Friday. Swam a paltry 3200 last night (solo) to get the kinks out, and could sorta feel my lower back hurting, but this morning, when I got up, you would think I had slipped a disc or something (in my sleep?). Tried to go to the gym, but wasn't able to do much of anything - got a massage, went to the pool, paltry 2000 thanks to my back, home again - tried to clean the pool - now I have 2 percocets in me, and I am still not only awake, but still hurting. Fortunately, I know this shall pass - I just hope it's gone by Monday, so I can get after it again. Funny, how last month, the meet in October seemed like a long ways away, but now, suddenly seems right around the corner. With all the upcoming excitement this summer (we're getting a new kitchen! and my boy comes home from the Netherlands!!) time will fly, I'm sure. So I want to get healthy, (and thinner) and drop some time! Today, however, the spirit is willing, but the body is weak.

    Updated June 4th, 2014 at 10:23 PM by Celestial

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    Uncategorized
  3. Week 87 - Saturday

    by , May 31st, 2014 at 03:14 PM (After a long rest)
    I woke feeling very tired again today. We swam an hour earlier than we normally do on a Saturday due to the meet. Like yesterday we swam at the same time as the kids but unlike yesterday the masters had there own workout and it was tougher than the kids workout so I stuck with it. We swam long course today.

    Warm up
    4x200 swum by 50, free and back on 3mins

    main set
    4x(2x50 on 40, 2x100 back free by 50 on 1.30)
    10x100 swim with fins on 1.05
    200 easy
    5x100 kick on 2mins

    warm down
    300 easy

    total 4000lcm

    i was holding 33-35 on the fast 50s, 1.15-1.17 on the back free 100s. On the 10x100s with fins I was hurting big time and made the first 4 then had to take 30 seconds and then had to take another 30 seconds at 7 before finishing it up. This was really tough today. On the kicks I was holding 1.45-1.47s.

    After swimming i lifted but cut but cut it pretty short today only doing two rounds instead of 3, so I did round 1 at 80% effort and round 2 at max effort. I did the following exercises

    2x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside).
    Categories
    Swim Workouts
  4. Friday, May 30

    by , May 31st, 2014 at 10:22 AM (The FAF AFAP Digest)

    Swim/SCY @ Sewickley Y

    Warm up:


    700 various

    Main sets:

    8 x 50 cruise free @ :45
    masters minute

    8 x 25, burst SDK + cruise @ :45
    masters minute

    8 x 50 @ :50
    -- I did these kick w/fins trying to hold around :30-:31 (sort of 200 pace)
    200 EZ
    4 x 50 @ 100 pace @ 1:00
    -- ouch
    -- I tried hard on all of them, but only the first one was truly target 100 pace with that interval
    100 EZ

    4 x 50 @ :50
    -- cruised them backstroke kick w/fins
    4 x 25 AFAP @ 1:00
    -- 2 back, 2 kick
    200 EZ

    4 x 50 @ :50
    - cruised them back kick w/fins
    1 x 50 AFAP (breast w/fins, 27)
    100 EZ

    Total: 3050


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


    It was so nice to see my Sewy buddies and swim with a team. I was a bit tired after spending the day landscaping again. Since long course is now off, I'm back to doing a lot of kicking and SDK work.

    It looks like a gorgeous day here today!
    Categories
    Swim Workouts
  5. 5|30|14 SCY

    30 x 14m (breakout + 4 - 5 free strokes) on 0:20

    20 x 14m (breakout + 4 - 5 free strokes) on 0:30

    10 x 25y (breakout + several quick strokes + easy to wall), hypoxic on 1:00

    1000 easy drills with short fins (and snorkel for half of em)

    vertical kicking and streamlined, aquatic missile-launchers at deep end

    12 x 25y UW playtime with fins (e.g., UW free, flounder crawls, side kicking)

    Updated May 30th, 2014 at 08:50 PM by __steve__

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    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout-06/02/2013

    by , May 30th, 2014 at 02:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today starts summer schedule, we will be swimming LCM M-F

    We will swim the next two weeks preparing for Bumpy Jones Classic June 13-15

    LCM
    WARM UP:
    2 X 250 4:10
    2 X 150 2:40
    4 X 100 1:50

    8 X 50 kick 1:20
    1 x 100 swim

    6 x 100 2:15 choice
    Perfect technique swims

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    $$$$$$$ RACE PACE SET $$$$$$$$$$$
    3 X 100 broken @ race pace 5:00
    Broken :10 @ 50

    WARM DOWN: 4 X 50 easy

    3100M

    Updated May 30th, 2014 at 02:45 PM by Editor

    Categories
    Swim Workouts
  7. FAST FRI MAY 29th, 2014 LCM & SCY

    by , May 30th, 2014 at 01:43 PM (Ande's Swimming Blog)
    FAST FRI MAY 29th, 2014 LCM & SCY

    I am a bad blogger.

    I shoulda at least reported my SCY Nats results, but they were pretty dismal.
    1st event was
    400 IM, I dove in & immediately got a foot cramp, had to have my foot at 90 degrees, pointing towards the bottom. it felt better around the breastroke but I was so far behind.
    100 FL was OK but slow
    50 FR relay lead off was slow
    50 BK was 1.6 sec slower than zones, slipped on the start & missed the turn.
    100 IM was slower than zones, hit the lane line on backstroke
    100 BK was slow
    (scratched the 200 IM to leave early and vacation for a couple days with my wife)



    Whitney Coached
    6:00 to 7:30 dove in at 6:05
    swam with Kristy, Gull, & Danielle
    beside Jim, Julie, Ned Todd Tyler Korey & Alley cat
    main pool & diving well

    Warm up
    swim easy till 6:15 went 5 or 600

    Main Set

    20 x 100 LCM on 2:00
    did em from a dive 50 FR 50 BK
    held 1:09's, 10's & 11's

    (switch to diving well SCY)

    100 easy

    20 x 50 on 1:00 best average
    did them 25K 25FL held 30's, 1's & 2's

    100 easy

    Next Meet:

    LCM Zones

    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Categories
    Swim Workouts
  8. Week 87 - Friday

    by , May 30th, 2014 at 08:40 AM (After a long rest)
    I woke feeling a little better than yesterday. A friend of mine introduced me to the spotify app for my iPad which allows you to select any artist and album and play it and it's free. It has functionality like pandora but the playing of complete albums is unique and awesome and did I say it's free. Long story short I fell asleep listening to music.


    Today was a little odd. I arrived really early and was swimming at least 15 mins earlier than usual so got a nice long warmup. Then kids started arriving. I later found out that the pool is being used for a Senior Circuit meet later today; I guess I knew this but had just forgotten. Anyhow the age groupers(10-18) were one end and the masters were the other end of the pool with our coach Tom running both groups. After the warmup he gave me the option to swim with the kids which I jumped at since I have to work my tail off to hang with them. So I swam most of the workout with the kids and ended up having a really strong workout.


    Warm up
    400 swim with snorkel
    10x50 catchup on 45
    16x50 stroke, free by 25 on 40 swum IM order


    Main set
    6x(200 perfect stroke with snorkel on 3mins, 100 AFAP on 2min(3 rounds free, 3 rounds stroke), 100 kick AFAP on 2min)


    Warm down
    6x50 drill swim by 25 on 1min


    Total 4400scy


    I did not feel that great during the warmup but finally loosened up during the transition set. I actually did fly on the first 4 x 50s which I have not done in a while and did not feel too bad. The main set I swam with the kids. I was holding between 2.10-2.13 on the 200s easy(which was much quicker and easier than yesterday when we did a very similar set all free). On the 3 AFAP free 100s I went 55,54,54 by round and despite having 4 in the lane which made it pretty choppy I felt good. One of the fast 12 year old girl free swimmers was going 56s and one of the fast 13 year old boys ripped a 52 on the first round followed by a 58 and a 1.05(as they say, he died like a pig). On the stroke rounds I did back and went 1.04, 1.03,1.02 by round. I was very happy with these. On the kicks I was holding 1.19s throughout. Two 12 year old girls were holding 1.15s. My kick is much better than it was but still has a long way to go. I wish we had a pull set in there today because that's obviously where I am strong and it would have been good to judge myself against this group. So the old guy can still hang with the kids but the really quick older kids are at the meet today and they would have kicked my butt no doubt. Still, it was fun to have someone in the lanes next to me pushing me.
    Categories
    Swim Workouts
  9. Had planned a recovery day but it wasn't meant to be

    by , May 30th, 2014 at 08:36 AM (Mixing it up this year)
    I had planned a nice easy workout to recover but Walt had 15 people in one lane of Savannah Masters and needed to expand out today so I told him to throw the faster swimmers from that lane in with me and I would do their workout. So I cranked a 600 today in 9:08 with paddles & bouy. A lot faster than I planned to go.

    500 free
    400 free kick w/zoomers
    3x100@2:00 free

    2x300@7:00 free w/paddles & bouy went 5:30 & 5:10
    600 free w/paddles & bouy had to be faster than 10:40 went 9:08

    9x100@2:00 free w/snorkle EZ
    200 free Kick w/zoomers

    Total 3500 meters
    Categories
    Swim Workouts
  10. Thursday, May 29

    by , May 29th, 2014 at 04:19 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    4 x 25 shooters w/fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ :45
    100 EZ

    3 x (25 AFAP w/fins + 75 EZ) @ 2:30
    fly & back = 10s, breast = 12
    50 EZ

    30 x 25 backstroke @ 100 pace @ :45
    -- 12 SDKs off the wall
    -- wanted to go 15s, some were 15 high, but I took them (drag suit slower than race pace kneeskin)
    -- just missed #9 and skipped #10, just missed #21 and skipped #22
    -- it took some mental will power to keep going
    -- went 14+ on the last one w/15 SDKs
    -- with the UWs, I was pretty O2 deprived

    400 EZ

    20 x 25 backstroke kick w/fins @ 100 pace @ :40
    -- UW 15 m +
    -- held 12 low to mid
    -- didn't miss any

    150 EZ

    Total: 3200


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

    Whew, kinda tired from that effort. The first USRPT set was definitely harder than the second one. Pitt is closed for the next three days. I'm planning on popping in to visit the Sewickly masters tomorrow night. I need to hit the gym in the am. Getting very excited about the upcoming vacation. And Fort Son gets home from college soon!
    Categories
    Swim Workouts
  11. Workout 05/29/14: afternoon OW

    by , May 29th, 2014 at 03:55 PM (Maple Syrup with a Side of Chlorine)
    Finally made it to the lake today for my first OW swim of the year

    Lake Paran:
    1.12 miles in 36 minutes
    61 = water temp
    62 = air temp
    Full sunshine

    Quite a few folks out fishing, but no lake traffic. Paran doesn't allow motor traffic, anyways. The water was refreshing and mostly clear as I started off from the boat launch towards the beach with some backstroke to get used to the temp and keep my breathing under control. I made my way to the eastern part of the lake and found some vegetation and fish in the shallower areas. The wind picked up as I headed back towards the beach, then I watched a guy videotaping a group of people on the beach. I met back up with my wife and then dried off in the sun as some of the folks fishing were asking what I was doing.

    The group in the Berkshires have started their lake swims, so I hope to get down that way a few times this summer for the fellowship and meals afterwards. Williams is shut down for the summer for renovations, which means that nearby LCM is out. I also heard that the outdoor pool in Hoosick Falls is also staying dry, so my opportunity to getting outside will rest in OW adventures.
    Categories
    Swim Workouts , Open Water
  12. 5|29|14 LCM

    1100 real easy with short fins

    50 fr, moderate with one breath

    5 x 50 on 2:00, moderate- high 30's

    2 x (50 fast/50easy) on 3:00 with short fins- 29/28 on fast's

    Updated May 30th, 2014 at 02:28 PM by __steve__

    Categories
    Uncategorized
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/30/2013

    by , May 29th, 2014 at 11:55 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    12 X 100 FRIM (IM substituting free for fly) 1:45

    LCM

    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 x 50 easy
    4 X 50 fast
    1 x 50 easy
    5 X 50 fast
    3 X 50 easy swim down
    All 50's on 1:15

    4000 Y/M
    Categories
    Swim Workouts
  14. Week 87 - Thursday

    by , May 29th, 2014 at 08:20 AM (After a long rest)
    I managed to get to the gym after my call to Korea. I arrived a little later than I hoped but got a good workout in. I did my normal 3 rounds with 10,8,6 reps per round at 80%, max, and fail also by round.

    3x(leg press, leg extension, reverse leg curls, lunges, squats, lower back extension)

    i hurt pretty bad after this one and was very tired when I got home. I had a very solid nights sleep and woke just as the alarm was about to go off. I was still very tired this morning and despite the workout not being written as a recovery I swam it as recovery.

    warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 back free by 25 on 40

    main set
    6x(200 free with snorkel on 2.30, 100 free on 1.30, 100 kick on 1.45)

    warm down
    8x50 drill on 1min
    100 easy

    total 4100scy

    i was holding 2.15s on the 200s, 1.05-1.07 on the 100s and 1.30s on the kick. I felt very physically tired.
    Categories
    Swim Workouts
  15. Distance again today but not nearly as good as Tuesday

    by , May 29th, 2014 at 07:42 AM (Mixing it up this year)
    Getting old stinks. I just can't recover as well as I used to. I'll get my day off on Sunday and then the start of next week should be good again.

    I did have some issues with my knee again but between rounds I just did a little light breast kick on the wall and it worked itself out.

    This was a distance set today but I was not as fast as I should have been. I am thinking my patern may need to change to a 3 day patern, hard distance, moderate stroke work, then easy day. The only problem becomes lane availability and my not having to share on Tuesdays and Thursdays. The rest of the time I just run over the other lap swimmers.

    400 free
    400 free kick w/zoomers

    2 rounds of free w/paddles & bouy
    R1 400mod/300fast/200mod/100neg
    R2 400fast/300mod/200neg/100mod
    400@7:00 R1 6:30 R2 6:21
    300@5:00 R1 4:31 R2 4:45
    200@3:30 R1 3:15 R2 3:01
    100@1:45 R1 1:39 R2 1:44
    1 minute rest also did breast kick against wall to loosen knee

    400 free kick w/zoomers
    400 free EZ w/snorkle

    Total 3600 meters
    Categories
    Swim Workouts
  16. Wed., May 28

    by , May 28th, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

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

    I decided to reprise the modified USRPT type set I did around 10 days ago.

    5 x (10 x 25 @ 100 pace + 100 EZ)

    R1 = backstroke, aiming for 15 mids, 10-11 SDKs @ :45
    R2 = breast, aiming for 18 mids @ :50
    R3 = fly w/fins (12s) (7 kicks, 6 stories, 3 breaths) @ 40
    R4 = dolphin kick w/board & fins @ :40 (12s)
    R5 = free w/paddles, only did 4 of these bc I couldn't swim through calf cramps

    extra 100 EZ

    Total: 3050

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

    2 thoughts on USRPT:

    1. My 100 pace in a drag suit is not the same as my 100 pace in a tech suit. So I will err on the side of giving myself 1/3 second or so leeway.

    2. To do USRPT, I can't replicate my 100 kicking patterns exactly. It's one thing to take 12 kicks off a wall if you're only doing 4 25s in a race. It's another thing to do a whole bunch of 25s this way. Still, next time I try backstroke, I really would like to try to do 12 kicks. This will result in me missing sooner than I should, but so what.
    Categories
    Swim Workouts
  17. Workout 05/28/14: noon

    by , May 28th, 2014 at 02:16 PM (Maple Syrup with a Side of Chlorine)
    Wow, it's been over a week since I was in the water.

    200 Fr/200 Bk/200 IM Drill

    Kick Pull Swim (board/buoy/AP)
    050 100 200
    100 150 300
    050 100 200

    100 EZ

    4 x (25 B/c into 25 DPS) on :60
    4 x 100 (IM, Bk, Fr, Fly) on 2:00

    4 x 75 on 1:20 (kick, fast swim IMO, pull)
    100 loosen and out
    (Solo/Rec/2950 yds/60 min)
    --------------------------------

    Last weekend we took the exchange kids to NYC for their visit after school on Friday, which was actually their school-wide Serve-a-thon day as each class did different projects in the community (the guys in Preston's class helped me to finish grouting the 3rd floor bathrooms at the college!). We head out from SW VT to Poughkeepsie, NY, and take the Metro North commuter train into Grand Central, a comfortable and inexpensive trip. A thunderstorm greeted us as we explored Times Square, drenching us and all the other people (including the soldiers there for Fleet Week):



    Saturday morning was beautiful as we toured Manhattan on foot. We checked in to many sights in the city and even took took the Staten Island Ferry for some great views of the lower part of the city:



    Looks like a quiet rest of the week on the home front, but then the final week of school and graduation parties for Jinho will pick up, so I need to make sure I get into the water.
    Categories
    Swim Workouts , NSR
  18. Week 87 - Wednesday

    by , May 28th, 2014 at 01:05 PM (After a long rest)
    I woke up really tired and stiff this morning with a kink in my neck. I guess I just slept really heavy. I struggled loosening up in the pool as a result today. This was not one of my best workouts but luckily we did not do our 10x100 set on 1min with fins. I have this one to look forward to on Friday.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x(2x100 kick with fins on 1.25, 50 under water on 1min with fins)
    8x100 free aerobic with snorkel on 1.15
    100 easy
    4x(200 free with snorkel on 3 mins, 100 free AFAP on 2mins, 2x50 drill swim IM order by round on 1min)
    12x25 race pace 200 on 40 to your feet

    Warm down
    200 easy

    Total 4450scy

    Nothing really to write about today. I held 1.05 pace on the aerobic 100s, then was holding 2.10s on the 200 in the main set. On the AFAP 100s I was 56/57s throughout with the last round being the quickest with a solid 56. I felt like I was really working these and the effort felt much quicker than the times I was doing. The fast 25s I held 13s to my feet. I have a call with our Korean partner this evening and may not make it to the gym, but I will try to lift if the call finishes at a reasonable time. Fingers crossed I can get a good nights sleep tonight.
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/29/2013

    by , May 28th, 2014 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCMWARM UP:3 X 100 2:00 1:451 X 250 4:15 --Two rounds. Round 1 intervals left, 2 right.3 X 100 kick 2:301 X 100 swim 2:003 X 100 kick--2nd 50 fast-- 2:304 X (4 X 50 1:15 #4 on 2:00Choice. IM'ers 1 round of eachSwim 1-3 moderate #4 swim @ 100%6 X 200 pull 3:30100 long/100 fastWARM DOWN: 4 x 50 easy4000M
    Categories
    Swim Workouts
  20. Stroke work with a hyper extended knee...Interesting

    by , May 28th, 2014 at 07:29 AM (Mixing it up this year)
    Well I broke out my 20 year old knee brace and put it back on after yesterdays incident where I hyperextended my knee. This morning I could see it was a little swollen but it didn't hurt. And yes stupid me had to test it out by swimming ..... breaststroke. Just needed to see I could still move it without pain but I had no power what so ever.

    At Nationals I only need to swim 100 breast in my 400 IM as long as I can keep the kick legal I can pull it like I normally do.

    I felt like #%@# today, I guess yesterday took a lot out of my. I just wish I could recover better.

    400 free
    400 free kick w/zoomers
    600 free w/paddles & bouy
    200 fly alt 25 drill/25 swim
    4x50@1:15 fly
    200 back alt 25 drill/25 swim
    4x50@1:15 back
    200 breast alt 25 drill/25 swim
    4x50@1:15 breast barely made these
    200 free alt 25 drill/25 swim
    4x50@1 Free EZ

    Total 3000 meters
    Categories
    Swim Workouts
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