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  1. Monday 7/1/13

    Monday 7/1

    "Taper starts today!"

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull w/ buoy + strapless paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M.

    4x75 @ 1:30 I.M. no FR
    3x100 @ 1:20 AE

    100 EZ

    4x50 @ :50 FL w/ fins
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :50 BK
    200 @ 2:45 pull w/ buoy + paddles + snorkel
    4x50 @ :55 BR
    200 @ 2:45 pull w/ buoy + paddles + snorkel

    100 EZ

    4x50 @ 1:00 FR kick w/ board
    50 @ :50 FR w/ overkick
    50 @ :50 STRONG

    400 EZ

    Total: 6000


    4x (for time)
    10x candlesticks
    20x grasshoppers
    30x sit-ups
    Time: 7:36

    5x5 back squats
    set #1 - 95
    #2 - 115
    #3 - 135
    #4 - 155
    #5 - 175

    3:00 max knees-to-elbows (I got 50, and that was the longest 3:00 of my life)

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick
    100 I.M.
    4x50 @ :50 D1-4

    22x25 @ :15 rest
    6 - BK spin drill
    6 - BR 2x under H2O strokes/2 regular strokes
    6 - FL flick drill w/ under H2O recovery
    4 - spin drill again (started over after 18)
    100 EZ

    6x25 @ :15 rest w/ fins
    odd - power tower 25 kick under H2O
    even - 25 under H2O FAST
    4x 6 strokes FAST (no fins)
    50 FAST from blocks (BR, 28.9)
    100 EZ

    600 EZ

    Total: 2750
    Swim Workouts
  2. Workout 07/01/13: morning

    by , July 1st, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    100 kick
    4 x 50 Quarter's Strong on :45
    100 kick

    50 EZ and out
    (Solo/Rec/1050 yds/20 min)

    Sometimes, it is what it is. Needed to get into the water today before work to make sure I still remembered how to.

    Extra hours at work on Thursday and today are throwing off my routine a bit, but I am flexible (although I have a hard time touching my toes). I'd like to get out to Hoosick Falls tomorrow to the outdoor pool then Masters tomorrow night. Kingdom Swim on Saturday!
    Swim Workouts
  3. Monday, July 1, 2013

    by , July 1st, 2013 at 09:08 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Cloudy, humidity at 97%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/snorkel
    4x50 on 1:00 FR-CU, *40-36

    *Set 1*
    2000 FR Swim
    Done as 4(25RA/25LA/150 SPL-28/100CU/200 SPL-28)
    ---200 BR Kick
    ---2x100 BR as 50DR/50Swim on 1min rest

    *Set 2*
    4(3x50 FR on 1:00), 100 FR CU)
    *34-33-31, 34-33-30, 35-34-30, 34-33-30
    ---200 DK
    ---300 Fly as 2(50DK/bk, 25RA/25LA, 50Swim)

    *Set 3*
    3x400 FR on 1:00 Rest
    Done as 2(25RA/25LA/50CU/50Strong SPL-28, 100 K/bd) w/fins
    ---200 BR Kick

    *Set 4*
    3(3x50 FR on 1:00), 100 FR CU)
    *35-33-30, 35-32-30, 36-33-30,

    *Set 5*
    800 FR w/Agility paddles-fins-snorkel, SPL-24/26

    *Set 3*
    8x50s FR on 1:00, Odd# FAST, Even# EZ Choice; w/agility paddles-fins
    *28, 27, 27, 27

    Warm Down
    1000 FR Smooth, SPL 28
    Dryland Bands

    There were moments in the workout where I felt "strong in the water" and some other moments where I was riding with the flow of the water under my hands when swimming strong long Freestyle doing fast CU or quality 50s.

    Coming out of the locker/shower room later I realized I finished my workout just in time. It was raining, pouring down so hard I could barely even see the pool. Everyone was huddling in the semi-enclosed lobby area trying to stay dry as the wind was blowing the rain everywhere. Rather than wait, I became drenched during the five minute walk/run to my car, but it continued to rain hard off and on for the next 2-3 hours, so getting out of there ASAP was the right choice.

    I am still considering entering the indoor LCM meet in Clearwater early August, but my main goal is to train consistently as possible, particularly during the remaining five weeks until school starts again. If I can hold on my current endurance level, and also develop some efficient speed during July and August, I would like to swim in several SCM meets leading up to the Rowdy Gaines SCM in Orlando later in the fall.
    Swim Workouts
  4. Week 40 - Monday

    by , July 1st, 2013 at 08:53 PM (After a long rest)
    Nothing eventful today, just a straight forwaRd workout.

    400 free with snorkel
    6x50 catchup on 50
    6x200 pull with paddles and bouy on 2.30
    100 easy
    12x50 on 1 min swum as 25 streamline kick with snorkel, 25 swim with over kick
    100 easy
    4x(2x50 on 35 free, 50 back on 40, 50 easy on 1min)
    400 free breathing every 5

    Total 3900 meters

    I held 2.20s on the 200 pulls. 45s on the 50s kick/over kick. The set of fast 50s was surprisingly hard but I held 32s on the free and 38s on the back.
    Swim Workouts
  5. 7|1|13 lcm

    10 x 50 on 1:00 used snorkel (WS)
    • held 47's with 39 strokes

    6 x 50 on 2:00
    • 36-36-35-35-37-37
    • SPL initially at 38, fading to 40
    • the first two were just easy walks in the park, the remaining hurt.

    6 x 50 on 4:00
    • 36-36-35-34-36-37
    • SPL initially at 40, fading to 42
    • even with extra 2 minutes I found myself gasping at the wall, even worse than I did in the former set, ears started ringing
    • died 5m to the wall on last effort, breathing every stroke

    Back to earth
    500 WFSP

    200 back WF

    400 drill WF/WFS/WFSP

    Plan to hit this pool on Friday for more genuine fast-twitch IIB stuff. I assume the work I did today might support LCM 50 endurance (oxymoron) and form, that was the plan anyway. Need to keep the next few swim efforts lite, maybe some dryland strength training, plyometrics and stretching, then and rest up on Thur. Haven't figured out what to do on Fri yet, the speedy stuff seems to suit SC better, but I really need to at least push one or two 30's flat soon.
  6. 07.01.13 - Monday workout

    by , July 1st, 2013 at 02:51 PM (Pete's swim blog)
    Swam w/ Dave and Sam. Swam Saturday w/ Dave, Dave and Mary. I've been fighting a cold over the last couple days. It was better this morning but I felt really awful Saturday. Long course just wasn't be best thing for me Saturday.

    Saturday workout:


    500 Warm up
    3 x 200 (100 kick/100 swim, 100 swim/100 kick, 200 kick)

    4 x 50 IM Order
    4 x 50 Free
    3 x 100 IM Order down/free back
    3 x 100 Free
    2 x 200 IM
    2 x 200 Free
    Most of this was touch and go. I was trying my best just to keep up. I was able to keep closer to Dave on the Free but he was leaving me on the IM.

    2 x 400 Pull (Made about 5:05 on these)

    2 Rounds of:
    * 4 x 100 drill down/swim back, IM Order
    * 3 x 50 fast (Most of these were on :38-:40, made the last on :35)

    200 Cool down

    (5000m Total)

    Monday workout


    600 warm up

    125 Free - 2:00 (1st 25 bk)
    50 easy fly - 1:00
    125 Free - 1:55 (1st 25 bk)
    100 easy fly - 2:00
    125 Free - 1:50 (1st 25 bk)
    200 easy fly - 4:00
    125 Free - 1:45 (1st 25 bk)
    250 easy fly - 5:00
    125 Free - 1:40 (1st 25 bk)
    350 easy fly - 7:00
    125 Free - 1:35 (1st 25 bk)
    450 easy fly - 9:00

    5 rounds of:
    * 100 Free - 1:20 Hard (1:05-1:07's)
    * 50 easy kick w/ fins - 1:10
    5 rounds of:
    * 100 Pull - 1:20 Hard (1:00-1:02's)
    * 50 easy bk pull - 1:10

    200 Cool down

    (4450 Total)
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/02/2013

    by , July 1st, 2013 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:30
    5 X 100 1:50 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    4 X 50 Kick 1:15
    Two rounds

    4 X {3 X 50 1:15 #3 on 2:00
    Choice. Alternate moderate, 85/90%, 100%

    2 X 300 5:00
    3 X 200 3:20
    2 X 100 1:40
    Swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 6|30|13 LLP (leg lactate production) and drills

    SCM indoors at club
    Water temp 88°F

    20 x 25 on 0:30 free WFP, breath control and stroke count
    • Pyramid effort for sufficient warmup
    • 2 breaths, and 9 - 8 strokes per length
    • 22 to 18's

    16 x 25 on 0:40 free WFP, breath control and stroke count
    • 1 breath, and 9 - 8 strokes per length
    • ~19

    500 of drills WF/WFP/WFPS/WFS

    10 x 25 free WF without set interval
    • find my rhythm and balance position - get arms moving promptly as I surface from each UW push-off

    (finally remove fins)
    10 x 25 FK on 1:00
    • most were 25's, one 23, and a few 26's

    Current method is pull first with my weaker, left arm (shoulders like it better this way). After everything is engaged and 1st stroke is done (while my left arm is back at my thigh), I have a habit to pause here momentarily, adjust position or kick (or something), then re-release the clutch. Believe this habit developed through shoulder pain feedback.

    Long story short, worked on a pain-free breakout to stroke sequence that is quick, and without pause.

    Usually have trouble exiting the pool after a set like this. This time my legs were back to normal within a minute. Must have adapted to dealing with lactate over the months.

    Did not have sufficient sleep this day, I did a hard dryland strength session on Saturday and have been prepping/painting my daughters room all week and weekend. I got 12 hours of sleep last night (- the time for 3 pee breaks) and I feel charged today. I'll try to make it to LCM this noon
  9. Still hurting from 2 hard days in a row

    by , July 1st, 2013 at 08:35 AM (Mixing it up this year)
    After Friday and Saturday having great workouts today I was hurting but still maintained the effort level.

    500 free
    500 free kick w/zoomers

    100@1:45 free w/paddles & bouy
    200@2:30 free w/paddles & bouy
    300@4:15 free w/paddles & bouy
    400@6:00 free w/paddles & bouy
    500@7:45 free w/paddles & bouy

    10x50@1:15 back w/zoomers odds swim evens kick lay into the thighs on kick
    500 free maintain 6 beat kick w/snorkle
    200 breast kick

    Total 3700 meters
    Swim Workouts
  10. Caesar, Shakespeare, Machiavelli and 1500 LCM splits...

    by , July 1st, 2013 at 01:18 AM (Alex's swim journal)
    I forgot to mention that our state LCM meet results and splits were posted Friday; I now "officially" own my age group in the backstroke (50, 100, and 200); plus I've won my age group in 400 IM in two straight state meets--SCY and LCM. Times are slow, I'm painfully aware of this, but I showed up and swam: "veni, natavi, vici" as Julius Caesar would have put it. Although Shakespeare's version has Caesar as a much less proficient swimmer than Cassius, well at least as Cassius tells it... check out Cassius to Brutus in Act I, scene ii:

    I was born free as Caesar; so were you:
    We both have fed as well, and we can both
    Endure the winter's cold as well as he:
    For once, upon a raw and gusty day,
    The troubled Tiber chafing with her shores,
    Caesar said to me 'Darest thou, Cassius, now
    Leap in with me into this angry flood,
    And swim to yonder point?' Upon the word,
    Accoutred as I was, I plunged in
    And bade him follow; so indeed he did.
    The torrent roar'd, and we did buffet it
    With lusty sinews, throwing it aside
    And stemming it with hearts of controversy;
    But ere we could arrive the point proposed,
    Caesar cried 'Help me, Cassius, or I sink!'
    I, as Aeneas, our great ancestor,
    Did from the flames of Troy upon his shoulder
    The old Anchises bear, so from the waves of Tiber
    Did I the tired Caesar. And this man
    Is now become a god, and Cassius is
    A wretched creature and must bend his body,
    If Caesar carelessly but nod on him.

    Read the full play here

    And watch the classic movie version with a young Marlon Brando as Marc Antony; I showed it to my HUMA 102 students last summer hard on the heels of reading Machiavelli's Prince. Ah, the unbridled ambition and attendant scheming of the renaissance politicos... so well portrayed in Shakespeare's characters. "So, Brutus, if Caesar be in thy age group, swim lustily with thy sinews, knowing thou shalt conquer him in open water... but beware the Ides of March in short course, for he swimmeth a wicked medley at middle distances."

    We all take what we can get!

    Since my bud Scotty DQ'd the 400 IM (in a mental lapse he one handed the breast turn), I am technically the champion of our age group, LCM. And, in the spirit of the technicality-minded schemers of Shakespeare's plays I accept this triumph... and will try to avoid a re-match like the plague!

    Scotty did crush me in the 1500. And he was all to happy to remind me of this, emphasizing the slick look of my SILVER, when we picked up our 1500 medals. Machiavelli emphasized that a basic knowledge of human behavior and a nice dollop of foresight are essential for any prince to succeed; but how to attain such knowledge and foresight? Machiavelli's answer was in the study of history, since human behavior hasn't changed in thousands of years and history tends to repeat itself.

    So, here's to dredging up some ancient history in hopes of learning from it and, perhaps, looking ahead to what may be expected in futures near and far. Future will have to wait; past starts with analysis of the 1500 splits...

    Leg Cumulative Subtractive
    1 44.73 44.73
    2 1:38.00 53.27
    3 2:33.90 55.90
    4 3:27.72 53.82
    5 4:06.50 38.78
    6 5:14.96 1:08.46
    7 6:08.80 53.84
    8 7:02.92 54.12
    9 7:44.64 41.72
    10 8:50.45 1:05.81
    11 9:44.59 54.14
    12 10:37.64 53.05
    13 11:31.26 53.62
    14 12:25.52 54.26
    15 13:19.64 54.12
    16 14:14.21 54.57
    17 15:08.41 54.20
    18 16:02.51 54.10
    19 16:57.72 55.21
    20 17:50.30 52.58
    21 18:44.20 53.90
    22 19:37.49 53.29
    23 20:31.84 54.35
    24 21:25.59 53.75
    25 22:19.65 54.06
    26 23:13.13 53.48
    27 24:07.13 54.00
    28 24:59.62 52.49
    29 25:52.92 53.30
    30 26:43.66 50.74

    I was a little baffled by the strange splits at legs 5-6, 9 and 10. It then dawned on me that with touch pads at both ends of the pool for long course, my lap counter (the ever energetic Aaron, my 14-year old!) might have gone a little crazy with the lap-counter and bumped the timing pad on the way in. At the last meet we instructed him to give the lap-counter a wiggle if I was slowing from the pace a little too much, so he's an old pro now, except that I don't think he realized there was a timing pad down there this time. In any event, I feel like with those anomalies explained away it was a remarkably consistent effort... mostly in the :53-:54/50 pace range... the 100s holding pretty steadily around 1:47-49, closer to 1:45-47 in the last few hundred meters.

    So I have pacing down, but need to work on making that pace faster (as usual). I'll have to go back over my workouts for the last six months or so and see what I was doing to drop my freestyle pace so much between January and March (when I had my biggest drop in time) and compare with workouts from last summer... see what I can tweak; learning from the past!
  11. Gold, Delivered (July-August 2013)

    by , July 1st, 2013 at 01:00 AM (SWIMMER Editorials)
    Each time Spring or Summer Nationals rolls around, I get excited about the people I’m going to meet. Just walking around on deck at a USMS national meet is a treat—seeing old friends and making new ones—and experiencing a great facility, friendly volunteers, and fast swimming. The media staff stays busy interviewing swimmers for the daily recap videos and, although we’re working hard, we’re having a great time.

    This year in Indy was no exception. Olympic silver medalist Emily Silver joined us for commentary and, in a special project made possible by USMS partner, Silver and the legendary gold medalist and relay anchor extraordinaire, Jason Lezak (yes, that Jason Lezak!), dropped in on the social for a Gold Medal Delivery.

    Silver and Lezak delivered some great swag and made time for autograph signing and photos with Masters swimmers, who lined up for a chance to meet them. As part of the video project, an exhibition 200-yard mixed freestyle relay was planned. We needed two Masters swimmers to pair with the Olympians, and I remembered a story I’d read on about a young swimmer who was battling Hodgkin’s lymphoma but who planned to swim in Indy.

    Esmerelda Perez, just 18, was a graduating high school senior facing an operation to remove tumors in her chest cavity. She’d been through months of chemo and radiation, and doctors had implanted a port in her chest to deliver treatments. Through it all, she wanted to keep swimming. Swimming is what makes her happy. She’ll be swimming at Carthage College in the fall, but her immediate goal was USMS Spring Nationals.

    Perez’s quiet maturity and deep love of the sport was inspiring to us all (her 25-something split on the relay was pretty amazing as well). She was thrilled at the opportunity to participate with these swimming heroes, but it was pretty clear that the Olympians were honored to swim on her relay.

    The relay lasted only a few moments, but created a lasting impression. Silver led off, followed by Jon Shope, a local meet volunteer and lifelong swimmer. Perez swam third and, of course, Lezak was the anchor. Don’t miss the video at

    The project turned out to be more meaningful than we ever could have imagined and it brought together the best elements of a USMS national meet: sponsor support, great swimming, amazing venues and volunteers, and inspirational stories. Gold really was delivered in Indy, by all who participated.

    Updated July 1st, 2014 at 11:36 AM by Editor

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