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  1. Workout 09/23/12: Bball

    by , September 23rd, 2012 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Well, true to form, I was better at dribbling than shooting, as evidenced by the foam from my mouth gently falling with the sweat onto my dry-wick tee-shirt!

    Played four games over 95 minutes, with a five minute break between games. Haven't played since June, but I am in better running condition (as it were) than the last time I played after an extended break. I even scored 8 points on the night and had a couple of steals. Hopefully we'll keep getting together for games, which happen on Sunday evenings at the Christian School my son goes to. It is a "fun" alternative exercise for me and I enjoy spending the time with my son, who scored 12 points (but who is counting?)

    Oh, here are the results from the first night of jelly making - all this from three rounds containing four cups (each) of straight grape juice, and a lot of sugar! I have enough juice made right now to cook up another 6+ batches, which should cap me off for the season. My wife is bartering grapes with one of her friends for farm-fresh eggs and pumpkins.

  2. Sun., Sept. 23, 2012 1:15pm-2:00ishpm at the Y

    by , September 23rd, 2012 at 06:18 PM (Fast Food Makes for Fast Swimming!)
    Making use of the last of my YMCA membership today, as I am only paying through the end of the month. Got the idea from Jim Thornton's FB pre-birthday swim to do 60x100s on varying intervals, but was going to modify to my pleasure with swim, pull, and kick in the mix.


    10 x 100 Free @ 1:30 cruised them
    10 x 100 Free Pull @ 1:25 (1:07-08s)

    At this point the 2 available lap lanes became a "zoo" of sorts as far as lap swims go, and I'd almost speared a couple kids off my streamlines who kept coming across trying to get their ball. I just resorted to

    10 x 100 Kick w/ fins @ 1:40 (ranged 1:20-1:30 depending on traffic)

    ...and got out.

    ------------------

    3000 Yards and out


    It was good that I swam today anyway, since I'm going to miss practice tomorrow night...we have our bi-monthly conference call for the LMSC board meeting tomorrow night.
  3. Saturday September 22nd - AM Swim

    At home with Susan and Richard.

    Warm-up (1200)
    400 swim
    2 X 100 @ 1:50, 25 scull / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.
    2 X 100 @ 1:50 75 catchup / 25 swim
    2 X 100 @ 1:50 DPS, count strokes.

    Set I (800 set / 2000 total)
    8 x 25 @ :45 underwater SDK with monofin
    4 x 100 @ 1:25 back kick w/fins
    8 x 25 @ :40 underwater SDK w/fins

    Set II (800 set / 2800 total)
    2 X 100 @ 1:45 25 catchup / 25 swim
    2 X 100 @ 1:45 DPS, count strokes.
    2 X 100 @ 1:40 25 right arm / 25 left arm
    2 X 100 @ 1:40 DPS, count strokes.

    Set III (600 set / 3400 total)
    3 x 200 @ 3:00 pull DPS, count strokes!

    100 easy

    ** 3500 yards **

    Woke up feeling run down so we did lots of drills and technique work. Some of it felt decent, I managed a couple of 1:10s at 12-13 strokes per 25.
    Categories
    Swim Workouts
  4. Sunday fun and wet

    Good swim had a swim stud in my lane and he was a good pacer.

    Swam 3K

    300 s/ 300 k WU

    4x 150 :10
    200 K
    4x 150 :15
    200 K
    4x 150 :30
    200 K

    Haven't been in the pool in awhile. Felt strong and wasted.

    Updated September 23rd, 2012 at 06:38 PM by Awf1975

    Categories
    Swim Workouts
  5. Swim @ GMU, Sunday, Sept. 23

    by , September 23rd, 2012 at 12:01 PM (The FAF AFAP Digest)
    Swim/SCY @ Mason:

    Warm up:

    500 choice
    3 x 50 kick descend
    2 x 25 UW
    500 pull ->->-> NO! ->->->
    10 x 25 shooters w/fins @ :40 + 50 EZ
    3 x 50 build @ 1:00 (I did single arm fly instead)
    50 EZ

    Main Sets:

    2 x (4 x 75 kick) @ 1:30
    1 = first 25 fast
    2 = second 25 fast
    3 = third 25 fast
    4 = all fast
    -- I did it all backstroke kick (no fins). Did #4 as 25 AFAP + 50 sit on the wall and gasp for breath. Wasn't up to 75 all fast after the other efforts on that interval.
    50 EZ

    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 fly fast @ 1:00
    -- used fins, went 24 & 25
    50 EZ
    3 x 100 free @ 1:20
    ->->-> NO! Did 2 x 50 EZ and sat out the last one
    extra 1:00 rest
    2 x 50 back fast @ 1:00
    -- went 200ish pace since I wanted to blast the fast 50 from the blocks coming next, went 36s
    50 EZ
    1 x 50 fast from the blocks on coach's go
    -- did back, may have gone a tad past the 15, went 28+
    -- one of my teammates commented that I was going so fast he looked to make sure I wasn't wearing my fins.
    50 EZ

    3 x 100 IM kick @ 1:40
    -- did flutter kick with fins & board very slowly instead to recover from the fast 50
    extra 1:00 rest
    2 x 50 breast fast @ 1:00
    -- used fins, went 29 & 30
    50 EZ
    3 x 100 IM @ 1:40
    extra 1:00 rest
    2 x 50 free fast @ 1:00
    -- used fins and went 24 & 25, feeling all tuckered out
    50 EZ
    1 x 50 AFAP from blocks on coach's go
    -- went 27.8, bad breakout on 2nd 25
    150 EZ

    Total : 4500 as written/3950 me


    ++++++++++++++++++++++++++++


    My kid woke me up to go to practice with her today. Ha! Nice role reversal in life.

    This was a excellent masters workout. Lots of quality. Even then, my body is not used to doing a regular masters practice and I feel pretty blasted now.

    I was very pleased with my times in the 50 back and 50 fly from the blocks. The second 25 of the 50 fly felt a bit ragged as well, coming right at the end of practice.

    Off to a cross country meet with Lil Fort shortly. Will do my rehab exercises later.

    Updated September 23rd, 2012 at 12:34 PM by The Fortress

    Categories
    Swim Workouts