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  1. 10.03.13 - Thursday workout

    by , October 3rd, 2013 at 05:01 PM (Pete's swim blog)
    Swam w/ Dave and Carole. Falling behind on my blogging but I've still been at it. Missed Saturday due to a meet @ the hsv nat. Otherwise, we've been sticking to 4.5K-5K each morning.

    SCY

    600 Warm up

    100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Easy

    Dave led the lane for a while and I took over for the big mountain. Wasn't too bad. Held 1:15 pace for the first 300, 1:12s for the 400 and 1:17s for the last 300.

    6 x 100 Up/Down Kick w/ fins - 1:30 (:10), start w/ 100 kick

    12 x 50 pull - :50, 2 easy/2 hard

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  2. Knock Out Punch, Thurday, Oct. 3

    by , October 3rd, 2013 at 02:51 PM (The FAF AFAP Digest)
    I was struck down by a nasty nasty cold and was out of the water for 4 days. I've still got a bit of a hacking cough, but got in a short swim at Pitt today. Nothing fast, still too out of it. Unfortunately, this means another week of training down the drain just when I was starting to get in the groove.

    Swim/SCY/Solo:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    6 x 25 shooters
    9 x 50 stroke + 50 EZ
    5 x 50 DPS free
    100 EZ kick

    Total: 2000
    Categories
    Swim Workouts
  3. 10|3|13 LCM

    23 x 50 free on 2:00
    • 1-6 were easy
    • 7-23 0:38 average
    • 20 was 0:36
    • several done with 2-beat and were not slower


    400 easy WF

    4 x 50 flutter kick on 3:00
    • 57-58
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    Uncategorized
  4. Thursday, Oct. 3, 2013 9:20-10:30am

    by , October 3rd, 2013 at 02:18 PM (Fast Food Makes for Fast Swimming!)
    Enjoying Day #2 of my "weekend". I have my two days off for the week in the middle, that way I'm available for the whole weekend. Plus the following week, it looks like we'll be running both lines, so I'll probably be working all 7 days of the week or more! $$$$$

    I'll be missing the Bainbridge Island meet this coming weekend. I try to head over to Seattle every October for this meet as I can generally get some pretty good competition in my races, but not this time. (Kirk, this means you have to win the 500 this year).


    Warmup:

    1000 Free - descend the last 500 by 100s
    I was breathing pretty hard by the end of this
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/1500)

    3 x 300 Free Pull @ 4:00 (Desc. 1-3 went 3:42, 3:36, 3:29) It was nice to get back to a 1:10 pace on something again
    (900/2400)

    Kick Set
    All SDK on back w/ short fins:
    "8 x 150s" @ 2:30 as:
    • 100 @ 1:55, 50 @ :35
    • 100 @ 1:50, 50 @ :40
    • 100 @ 1:45, 50 @ :45
    • 100 @ 1:40, 50 @ :50
    • 100 @ 1:35, 50 @ :55
    • 100 @ 1:30, 50 @ 1:00
    • 100 @ 1:25, 50 @ 1:05
    • 100 @ 1:20, 50 @ 1:10

    (1200/3600)
    Originally I didn't know where I was going, or what I was planning with this set as I pushed off at the beginning. The set just sort of materialized as I went...and kept getting longer and longer.
    The 50s at the beginning were tough, then the middle portion became a good workout on both distances, then at the end I had to push the 100s, and float recovery on the final 50s. Turned out to be a good set.

    100 EZ

    8 x 25 (Odds Fly 200 Pace w/ 2up 1 down breathing, Evens Free cruise) @ :30

    100 EZ

    -----------------------------
    4000 Yards
    42.5% of the workout kicking = ??????
  5. Week 53 - Thursday

    by , October 3rd, 2013 at 01:36 PM (After a long rest)
    My legs are so sore and stiff from Tuesdays legs weights and yesterdays kick sets I could hardly stand when I got out of bed this morning. Luckily I did a long aerobic swim today with little to no intensity on my legs.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    All of these were swum with paddles and pull bouy and were on 1.10 base send offs
    100
    200
    300
    400
    500
    400
    300
    200
    100
    100 easy
    12x75 on 1.15 swum kick, drill, swim

    Warm down
    100 easy

    Total 4300 scy

    I was holding 1.03-1.05 pace throughout the main set and felt pretty comfortable. I do feel like my aerobic base is stronger than its been which is a great sign. The 12x75 were active recovery.
    Categories
    Swim Workouts
  6. Wednesday night practice...

    by , October 3rd, 2013 at 01:08 PM (Alex's swim journal)
    Stopped by Carthage College again last night after work (and hope I'm able to keep going Monday and Wednesday nights, if nothing else it helps to push me out of the office by 6:30PM). Anyway, here's what we did:

    WU (1000):
    400 swim (I did a lot of drill here)
    300 pull w/ buoy
    200 kick (I did a little on each stroke)
    100 IM (went low 1:40s, not that great)

    MS (1800):
    10 x 100 on 2:00
    --odds free, evens IM; I held 1:24-1:25 on the fr and 1:39-1:40 on the IMs.
    4 x 200 on 3:30
    --odds stroke, evens free; on these I was going on more like a 4-5:00 interval because Jackie would stop me between reps to coach me a bit. I did 200 back (about 3:25), my freestyle 200s were in 3:10-range (really slow, but I could feel the fatigue at this point and was also trying, somewhat unsuccessfully to keep that left arm form crossing over), my final stroke 200 was 100 fly/100 back (first half of the 4IM)... and I got lots of pointers on the fly afterward from Jeff and Jackie (Jackie said the back has actually improved a lot and looks good, but I think she might have described my fly as "gawd awful"... I was hoping for aweSOME not awFUL, but oh well, lot's to work on... they actually know I've only just learned fly this year, and were just giving me a hard time, which I need sometimes to motivate me).

    CD (200): Some fly drill and then 100 pull w/ buoy.
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  7. Stroke work Wed

    300 mix up
    4 x through
    -50 BK kick r/5
    -100 (50 DBL arm BK/ 50 BK swim) r/10
    4 x through
    -50 with bouy at ankles r/5
    -100 swim with no kick * use core to stay straight r/10
    4 x through
    -50 4 BK strokes, 3 free strokes r/5
    -100 (50 BK build/ 50 free build)

    After the first round, the stroke portion was build and the free portion was hard.
    Dropping a 25 of the IM each round.
    Rest 60ish between easch round of 400 and 25's
    400 IM build each 100 r/15
    4 x 25 FLY hard r/10
    400 IM 75 stroke/25 free r/15
    4 x 25 BK hard r/10
    400 IM 50 stroke/50 free r/15
    4 x 25 BR hard r/10
    400 IM 25 stroke/75 free r/15
    4 x 25 FR hard
    400 free hard

    4500 + w/d

    Loved this one! It would have been brutal for me if they were all true 4IM's. My strokes all felt fairly good except for free. Very sloppy.

    I have made a few changes to my BK and BR and am anxious to see what I can do when I race next month in Charlotte.

    http://www.dixiezone.org/Meets/1311charlotte.pdf

    I will only be swimming that Sat while my wife goes shopping for the day up there. I signed up for the 50 BR, 2BK and the 2BR mostly just to see if my changes are positive. Should be a good time.

    -
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  8. Wednesday 10/2/13

    Wednesday 10/2

    PM only SCY

    300 swim
    300 pull w/ buoy + paddles
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    Did about 8-10 "drag races" after warm up (15M ---> wall sprints) some swim FR, some swim STRK, some swim w/ fins.

    2x200 @ 2:30 1st 50 STRONG
    3x150 @ 1:50 2nd 50 STRONG
    4x100 @ 1:20 AE

    250 EZ

    Total: 3000

    My shoulder was really sore from yesterday's I.M. and so I cut the workout short. I had meant to ice last night but then I forgot and paid the price at practice today.
    Categories
    Swim Workouts
  9. Running late today, had to get some gas

    by , October 3rd, 2013 at 07:42 AM (Mixing it up this year)
    On Thursdays I don't worry about being late. The pool is empty. Just an easy one today. Have been focused on weight loss lately and so I don't have much energy when I don't eat as much.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers went 55, 54, 54, 54, 53, 52, 52, 50, 48, 46
    300 breast kick left knee started hurting around 100 so I adjusted my kick slightly to accomodate
    200 breast scull drill w/snorkle
    500 free w/strapless paddles alternate breathing
    4x25@:45 breast went 28, 27, 25, 25
    100 free easy

    Total 2700 yards
    Categories
    Swim Workouts
  10. 10|1|13

    45 min of SCM

    7 x 25 on 1:00 fast WF

    7 X 50 on 2:00 12.5 fast/37.5 easy WF

    500 easy WFS

    Though I really wanted to attend, and have been training for, the RG Classic, I can't make it due to reasons beyond my control.
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  11. Tues/Wed. Oct. 1-2, 2013 at the Y

    by , October 2nd, 2013 at 04:37 PM (Fast Food Makes for Fast Swimming!)
    Tuesday 9:00-10:00

    Warmup:

    800 Free
    (800/800)

    Kick Set w/ LONG fins
    2 Rounds of:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :28 & :28)

    much easier this time. Shows the difference of speed and power with the long fins over the short fins. I still like the foot speed I can acheive with the short fins though.

    100 EZ
    (1100/1900)

    4 Rounds (1 round each stroke IMOrder)
    75 @ 1:10 Fly/Free I was ~:50 here, Back ~:55, Breast 1:03
    50 @ :50
    3 x 25 @ :30
    :30 rest between rounds
    (800/2700)

    3 x 200 Free Pull @ 2:30
    (600/3300)

    100 EZ

    -----------------
    3400 Yards

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

    Tuesday afternoon for work ended up going wayyyyyy late into the morning of Wednesday, as I worked from 2:30pm till 3:00am this morning. Good for the paycheck, and the beauty sleep. I didn't wake up till 11:00am when my wife called from work on her lunchbreak. Well, at least she got me up in time so I could still get my "morning workout".

    Wednesday 11:30am-12:45pm

    Warmup:

    repetition is sometimes better than long and continuous...
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    200 Free
    100 Flutter Kick w/ board
    (1200/1200)

    4 x 125 Free Pull @ 1:45
    3 x 125 Free Pull @ 1:40
    2 x 125 Free Pull @ 1:35
    1 x 125 Free Pull @ 1:30 (went 1:26)
    50 EZ
    (1300/2500)
    My Y lap swim bud was there again with me, and he was racing/pacing me on these 125s. He'd wait for me to come by, and basically would sprint a 50 alongside me. It did make me pick it up to stay with him or ahead of him, but he was gassed after that 50 every time.

    5 x 100 @ 1:50 (50 Fly Fast, 50 Free EZ)
    That was enough of that...my shoulders were beat
    (500/3000)

    10 x 50 Flutter Kick w/ board @ 1:00

    ------------------------------
    3500 yards
  12. Workout 10/02/13: noon

    by , October 2nd, 2013 at 01:20 PM (Maple Syrup with a Side of Chlorine)
    Well, OW swim was scrubbed.
    Oh well, I really appreciate that Greg was up to paddling for me, even though he didn't have to

    So, I went to the Rec and did:
    200 Fr/200 Bk/200 IM drill/4 x 50 burst and cruise on 1:00

    4 x 200 on 2:40 pull with snorkel and agility paddles
    4 x 100 on 1:50 (odds = kick, evens = back)
    4 x 200 on 3:00 (1st 50 stroke, IMO by rep)

    200 float and out
    (Solo/Rec/300 yds/60 min)
    ----------------------------

    Made the first round of 200's, then started to feel less than wonderful and decided to get out even though I had an extra 15 minutes to play with.

    Looks like the tentative date for New England SCM champs at BU is 12/13-15, and I have to work. Will try to swap a weekend, but that will not be easy so close to Christmas.
    Categories
    Swim Workouts
  13. Wed Oct 2nd, 2013 SCY

    by , October 2nd, 2013 at 01:08 PM (Ande's Swimming Blog)
    Wed Oct 2nd, 2013 SCY

    Man I am a sucky blogger
    I've been swimming pretty consistently, 5 to 6x per week
    Was in Orlando Fri Sep 20 - Thu Sep 26
    Fri - Mon was vacation, Tue - Thu was a work conference at the Ritz
    During this time I only swam 3x, twice at typhoon lagoon and 1 time at the Ritz
    I did a pretty good job lifting. These conferences provide a lot of yummy food and snacks. I I gainged weight and am working it off.

    After getting back I swam with Longhorn:
    Fri, Sat, Mon, & Tue (double yesterday)
    Lifted Saturday and Tuesday

    Whitney Coached,
    6:00 - 7:30 dove in around 6:10
    swam with Todd and Paul
    Beside Tyler, Jim, Gull, & Larry

    Warm up
    assigned 1200
    Did: around 600


    Main Set

    4 rounds (one each stroke) of
    200 swim
    rest 15 sec
    150 pull
    rest 15 - 20 sec
    100 kick
    rest 15 to 20 sec
    50 fast

    assigned 8 x 125 done 25 fr 100 IM fast on a different stroke on each repeat
    did the set but skipped a 50 in each repeat to rest up and go really fast on the fast

    did 10 x 25 in the last 10 min of practice
    25 easy on 1:00 25 fast SDK on :20

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
  14. Week 53 - Wednesday

    by , October 2nd, 2013 at 09:28 AM (After a long rest)
    Both my kids have a stomach bug that's been going around so I went and lifted on my own yesterday. I put a lot more effort into legs yesterday a d I felt it big time this morning. In fact as I write my hamstrings and thighs are still shaking.



    I did 10,8,6 reps per machine by circuit.


    3x(bench press, seated row hands inside, seated row hands outside, leg extension, leg press, leg curls per leg, inclined bench, military press)

    Todays workout also focused on legs which made for a fun workout. My legs are definitely shot.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40

    main set
    8x100 kick best average on 2mins
    100 easy
    4x200 IM on 2.40 aerobic
    100 easy
    10x100 free with over kick and no breathing inside yellow marker. On 1.30

    Total 4000scy

    i held 1.20-1.22 on the best average kicks. This was good but felt really bad. My legs burned the whole way. The IMs I was getting about 10 seconds rest. The 100s I focused on kicking and walls.
    Categories
    Swim Workouts
  15. Ah my own lane on a crowded day

    by , October 2nd, 2013 at 07:46 AM (Mixing it up this year)
    I love not sharing. Selfish me. Felt relatively strong and managed a good one today.

    500 free
    500 free kick w/zoomers
    10x100@1:30 free w/strapless paddles & bouy held 1:22's comfortably
    500 kick w/snorkle odd 100's free, even 100's fly scull drill
    10x50@1:00 free held :43's long and loose use legs don't drag them
    8x50 from dive 15m sprints then easy free
    100 EZ

    Total 3500 yards
    Categories
    Swim Workouts
  16. 3K workout at the Y

    by , October 2nd, 2013 at 01:44 AM (Alex's swim journal)
    Today I got in a quick swim at the YMCA on the way into work and did some drills to work on the cross-over issue; then a set of fly, even some breast and back work. Here's what I did:

    Warm-up (1000):
    100 six-kick and switch (50 fr/50 bk)
    3 x thru:
    --200 pull w/ buoy (focus on wider hand entry)
    --100 six-kick and switch drill (as above)

    MS (1000/2000):
    4 x 50 fly on 1:00 (:48, :50, :51, :53)
    100 back recovery
    4 x 50 fly on 1:00 (:50, :51, :51, :53)
    100 back recovery
    4 x 50 fly on 1:00 (:51, :52, :53, :54)
    100 pull recovery
    100 six-kick and switch

    MS2-CD (1300/3300):
    500 breast (around 10:30)
    100 six-kick and switch
    200 back (3:40)
    100 pull
    200 back (4:00)
    100 pull
    100 six-kick and switch

    These workouts are taking a little longer (this one was probably 75 minutes instead of the usual hour for 3K), because of all the drill involved, but I'm pretty sure this is going to help me bring my times down a lot more in the long run. Not happy about the fly times, but one thing I noticed already is that when I'm doing fly I tend to bring my hands in too close... this is not good in fly and the fact that I was doing it was probably also affecting my tendency to cross-over on free and back. It's as if my shoulders and arms are looking for streamline on every stroke (as in breast). Lot's to work on!
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  17. Workout 10/01/13: evening

    by , October 1st, 2013 at 10:15 PM (Maple Syrup with a Side of Chlorine)
    Dropped the "new" old van off at the mechanic - it's a 2001Honda Odyssey (yes, I finally juked the old gray van) with 107k miles and overdue for a timing belt/water pump change. I biked from the shop to the college and did some more tiling, taking a break for Tuesday Chapel (a great thing to take in during the day). One bathroom is now 75% complete, the other ~55%; both floors of the college are still using one bathroom in the teacher's lounge. After school let out, I watched another of exchange student 1's soccer games (oh, Preston's team lost yesterday, although he played great). Biked home, totaling 2.6 miles.

    After supper I made it to Masters with GregJS, doing:
    - 200 Swim/200 Kick/200 Pull
    - 4 x 50 Burst and Cruise on 1:00

    3 x
    - 2 x 75 on :15 SR (kick/swim/pull) (did these on 1:15)
    - 100 AFAP into
    - 150 choice loosen

    10 x 50 on :15SR (did these on :55)
    - 25 drill/25 swim
    - odds = free, evens = non-free

    ( I squeaked in 200 extra for the night)
    (Masters/Rec/2700 yds/55 min)
    --------------------------------

    If I get the van back tomorrow, Greg is going to paddle for an OW swim I would like to do. If I don't get the van by 11am, I'll have to call it off. You'll have to wait until tomorrow's post to find out ...

    Updated October 1st, 2013 at 11:08 PM by rxleakem

    Categories
    Swim Workouts
  18. Not quite as good today

    by , October 1st, 2013 at 09:27 PM (Mixing it up this year)
    A so so workout today. Tomorrow have to share again. Yuck.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles & buoy held 1:35's
    500 back kick w/zoomers odd100's streamline, evens arms perpendicular
    5x100@1:45 free w/snorkle
    200 free EZ
    6x50 sprint 15m rest easy from block
    100 free EZ

    Total 3100 yards
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  19. Tuesday 10/1/13

    Tuesday 10/1

    PM only SCY

    2x
    400 swim
    4x75 @ 1:20 drill/kick/under H2O kick by 25 w/ fins
    3x100 @ 1:15 swim w/ paddles

    2x
    4x75 @ 2:00 kick w/ board trying to beat best 100 time (57.8, 59.0, 58.4, 1:00.1 --> I did RD1 FR kick, RD2 BR kick but no times for RD2)
    4x25 @ :45 FAST FL kick under H2O
    100 EZ

    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    2x200 @ 2:30 I.M.
    3x100 @ 1:15 I.M.
    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    200 @ 2:30 I.M.

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  20. Tuesday, October 1, 2013

    by , October 1st, 2013 at 06:39 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 78 Water temp 80
    Sunny & partly cloudy, humidity at 72%

    Warm Up
    Bands
    200 RIMO
    12x25 Kick IMO on :40, 4/stroke
    500 MF as 4(75 K/bk, 25 SDK)
    4x25 FR on :30

    *Set 1*
    2(3x50 FR on 1:15, 100 BK) target pace is 2nd-50 of 100 FR :27
    *27-27-27, 27-26-26
    ---200 BK
    4(3x100 on 2:00, 100 BK) 50/1 @85%, 50/2 @95% w/open turn on :35
    *33-29, 32-28, 31-29
    *32-28, 32-28, 31-29
    *31-28, 31-28, 30-29
    *30-28, 32-29, 31-27
    ---200 BK
    ---200 BR

    *Set 2*
    6x25 FR on :45, BC-0,
    ---100 BK
    4x50 FR on 2:00, Dive 25/1 as SPL<10 @75%, 25/2 as 95% SPL<13
    *27-26-26-25
    ---BR K/bk

    *Set 3*
    5x200 IM on HR rest, each 50 as 25 smooth/25 strong

    *Set 4*
    16x25 on :45 from dive, 4/stroke IMO
    ---100 EZ
    8x25 on 1:00 from dive, 2/stroke IMO
    *Fly)12s, BK)14s, BR)16s, FR)11s

    Warm Down
    200 FR 2(50CU/50DPS)
    100 IM EZ

    Comments
    My legs already felt tired in the warm up, but then Set 1 did me in for almost the remainder of the workout. Set 2 was a struggle as I was getting lost after the dive trying to find my stroke and feel for the water. Set 3 was really more of a recovery set. I changed Set 4 to 25s so I could practice dives, as I think I just need to do them frequently enough to learn how swim as efficiently from the dive as from the wall push off.

    Every month I reset the trip odometer in my 2010 Honda CR-V to record the monthly miles, and also reset the average MPG. Last month was one of my better months with 28.5 mpg. I am going see if I can beat that in October.

    Updated October 1st, 2013 at 08:28 PM by fdtotten

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    Swim Workouts