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  1. 5|25 and 5|26

    Yesterday was about 500SCM and weights

    Today did about 1300 SCM
    PB in dive from side glide today - 13.5 M
    also pushed 50scm in 30 sec at 95% effort


    I used my PB's for entry times at this weekend's (June 1st) Classic City in Athens Ga:


    1. 50 Free - 30.25 (I think I can do this with a push)
    2. 200 Free - 3:01.60 (For fun, plan to negative split the last 50 for time)
    3. 50 Back - 43.10 (Would like to go sub 40)
    4. 100 Free - 1:12.70 50 Free split request (Likely end up ~ 1:20's if I don't drown coming back)


    This is not a target taper meet, that will be in August for the SC state LCM. I did however eliminate all strength draining aerobic activity for the remaining week, though currently I don't have a decent fast twitch base yet to rest and isolate- still training the endurance (open mind) portion of the LC 50. That will be implemented soon if all goes well.

    Updated May 27th, 2013 at 12:19 PM by __steve__

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  2. Sat. May 25 - Foiled by the Fire Alarm

    Slept in this morning and had relaxing morning. Headed to the pool just before noon. Was trying to figure out how to motivate myself after being lazy all morning. So, I started a ladder and decided to try and do 6000 yards in 90 minutes. Questioned myself as I swam but kept going.
    Got to 5600 yards and the fire alarm went off. Would have made it otherwise. Was out for 15 minutes. Tightened up and could only do another 700 after the rest.

    50-100-150-200-250-300-350-400
    modified the ladder here to make it easier to track on the clock
    500-500-500-500-400-400-300-300-200-200-fire alarm
    4x100 Back w/paddles on 1:35
    2x100 Kick
    100 Free w/paddles - 1:15

    6300
    99 minutes

    Updated May 25th, 2013 at 10:29 PM by David W Cochran

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  3. Saturday, May 25, 2013

    by , May 25th, 2013 at 08:31 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 78
    Partly sunny, humidity at 72%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    4x50 FR on 1:00 desc 1-4 *38-37-36-35

    *Set 1*
    4(200 FR on 3:00, 100 FR on 1:40) 200 @800M 2:40 Target pace, 100@90%
    *2:40, 1:14
    *2:38, 1:12
    *2:38, 1:11
    *2:38, 1:10
    ---400 BK/FR by 100

    *Set 2*
    3x200 DK w/fins, SDK-10 push offs
    3x200 FR-K snorkel-fins w/sculling

    *Set 3*
    1000 FR w/snorkel-agility paddles as
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    Comments
    Set 1 was a good result for me, holding under 2:40/200 and then descending down to 1:10/100. I will do some easy swimming in my community pool tomorrow with Memorial Day out of the pool.
    Categories
    Swim Workouts
  4. Saturday 5/25/13

    Saturday 5/25

    AM only SCY

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

    9x50 @ 1:00 I.M. switches (FL/BK, BK/BR, BR/FR) working on transitions

    6x100 @ 1:20 AE (get HR up)

    12x25 @ :30 BR
    1 - kick
    1 - drill
    1 - swim

    6x75 BR D1-3 in pairs
    2 @ 1:10
    2 @ 1:20
    2 @ 1:30
    50 EZ
    4x50 @ :50 200 PACE
    50 EZ
    4x25 @ :30 FAST
    50 EZ

    6x150 @ 2:00 I.M. (no FR) AE

    2x400 @ :10 rest opposite fin/opposite paddle (switch every 100)

    Total: 5150

    Updated May 26th, 2013 at 11:16 AM by Calvin S

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    Swim Workouts
  5. Friday 5/24/13

    Friday 5/24

    PM only LCM

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    8x50 @ 1:00 kick w/ board
    8x50 @ 1:00 drill/swim I.M. order
    7x100
    5 @ 1:20
    2 @ 1:15

    2x
    2x200 @ 2:40 first 50 STRONG
    3x150 @ 2:00 second 50 STRONG
    4x100 @ 1:15 AE
    150 EZ

    4x50 @ :55 AE kick w/ board FR
    1x50 @ :50 FR w/ overkick
    1x50 @ :50 200 pace

    100 EZ

    Total: 5700
    Categories
    Swim Workouts
  6. 5.5k lcm

    I had a good swim at Riverbank today with Hannah and John. It was a lightly attended morning at the pool, and I enjoyed doing the following:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s)

    1 x 500 FR neg split
    1 x 400 IM
    1 x 500 FR neg split

    5 x 300, most done as fr-bk-fr sandwiches, working the bk

    15 x 100, odds = st + fr (im order thru strokes), evens = all free

    100 warmdown

    This was my first 5k+ workout in a while, and gives me some confidence going into next weekend’s 2 Bridges swim in the Hudson. Although I wasn't rationally concerned about completing that distance, it's nice to have done at least swim of that length going into it. The Riverbank pool was very hot this morning, but it didn’t bother me as much as usual. I think less ocean swimming this season has reduced my cold-water hardiness, but maybe also increased my warm-water tolerance. That’s a trade-off I’m happy to make this season—it’s nice being able to swim at RB even on warm days and not feel like I’m sweltering.

    When I arrived at the pool several of the lifeguards were arguing fairly vehemently over the merits of Xbox 6 vs another model. Best line of dialogue: "You're just talking with your emotions and not the facts!" I kept on thinking of that during my long swims and giggling.

    Tomorrow: pool swim in the morning + diving session in the afternoon.

    Happy Holiday weekend everyone!

    Updated May 25th, 2013 at 04:52 PM by swimsuit addict

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  7. Saturday at the Y in the warm almost bath water

    by , May 25th, 2013 at 03:18 PM (Mixing it up this year)
    I managed a decent workout though I felt much too warm to work that hard today. I would say it was atleast 84. Managed to get my 5000 yards in.

    500 free
    600 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:48, 2:48, 2:47, 2:45, 2:41

    600 free kick w/zoomers

    800 IM went 13:55 the 200 fly was in 3:35
    200 breast kick
    50 free kick
    200 breast kick
    50 free kick

    20x25:15RI fly drills
    300 free w/snorkle
    200 free EZ

    Total 5000 warm yards
    Categories
    Swim Workouts
  8. 05.25.13 - Saturday workout

    by , May 25th, 2013 at 03:15 PM (Pete's swim blog)
    Swam w/ Dave, Mary and Carolyn. Eventually we got moved into a lane w/ Tess, Bob and someone else. I generally led the lane until near the end.

    LCM

    400 Warm up
    200 Kick
    200 Pull
    400 IM, Drill down, swim back

    8 x 150, Odds kick/drill/swim IM Order, evens 50 Kick/100 Free

    2 x 50 Free
    2 x 100 Free
    2 x 150 Free
    2 x 200 Free

    6 x 100 Pull

    200 Free/200 IM
    150 Free/150 Fly/Bk/Br
    100 Free/100 Fly/Bk
    50 Free/50 Br

    300 Cool down

    (5300m Total)
    Categories
    Swim Workouts
  9. Workout 05/25/13: morning

    by , May 25th, 2013 at 01:11 PM (Maple Syrup with a Side of Chlorine)
    Great day helping my son's class with a Serve-A-Thon at Christ the King, a camp area about an hour northwest of town. Beautiful area for a getaway; we helped to plant one of the gardens then picked stones out of a cornfield. Best part was the delicious lunch that we were served - full salad buffet, soup, hot and cold lunch options, and cookies! After helping the HOPE church with Juicy Fruit Kids Club at 6pm, Preston and I went to a concert at his school. Poor promotion of three great Christian bands: Brother Joseph (a local guy we know), The Jelly Rox (eletronica), and Kardia (rock/punk on par with Paramore). Great night complete with a Taco Bell run (where the two kids preparing food were beyond belief and about ready to deck each other - not sure what that was all about, but entertaining none the less).

    Rain hampered our attempt for a get together after Masters this morning, but five folks came out. I joined them for warmups, then the main set, then finished off while they headed for the locker rooms.

    200 Fr/200 BK/100 IM drill
    Main Set:
    1 x 100 (80%)
    1 x 75 (K/S/P)
    1 x 200 (Neg Split:went 1:13, :10)
    2 x 75 (K/S/P)
    1 x 300 (did IM)
    2 x 75 (K/S/P)
    1x 200 (Neg Split: went 1:10, :07)
    1 x 75 (K/S/P)
    1 x 100 (AFAP: went :59)

    Then 2 x 50 "pod swimming" (middle guy leads, then one guy on each side, hanging by hips with a few bumps to the leader for good measure). I wanted to do a full-pool paceline where the caboose has to sprint to the front of on each lap, but only three of us were left, so we did these drag races instead).

    Then I did solo:
    1 x Noah's Ark (1:06 on last fast 100)
    4 x 50 on :55 warmdown
    (Masters/Rec/2700 yds/60 min)
    --------------------------------

    NIce swim with the group. I was on deck helping with some strokework drills, then was able to swim and talk to folks between reps. That main set is nice, as I seem to be gravitating to the 75's as a great distance to really lay down some high-intensity stuff then use the longer stuff to work on technique as active recovery. I'm pleased with the fast 100's at the end of the main set and Ark.

    Rainy and cold in Vermont (44 degrees right now!), but I'll head downtown in a bit to take in Mayfest, where Main Street is shut down and tons of vendors, food, and music takes over for the day. My friend's band, Immune Friction, is playing so I'll take in lunch at the local fish 'n chip shop and catch them for a bit while dodging raindrops and seeing what is available. Too bad the weather is not great, most years this fest brings in 10,000+ visitors to our town.
    Categories
    Swim Workouts
  10. Week 34 - Saturday

    by , May 25th, 2013 at 12:37 PM (After a long rest)
    Today was a long workout. I swam with the masters from 7-8, then lifted for an hour and then swam again for 30+ mins. My daughter swims from 8-10am so with masters from 7-8am I have a 3 hour window I can take advantage of.

    Warm up
    8x100 on 1.30
    12x50 with some new forearm gadget(I did not like it) on 50

    Main set
    4x(200 free on 2.40, 100 IM on 1.45)
    100 easy
    100 slow with overkick
    10x50 kick with fins on 45 swum 25 fast 25 easy on odds, and 25 easy 25 fast on evens

    Warm down
    300 easy

    Total 3600 meters

    Dryland/Weights
    15 mins of vasa swim trainer
    4x(10xbench press, 10x seated row hands in, 10x seated row hands out, 10xleg extension, 10xback extension, 10xreverse leg curl, 10xmilitary press, 10xlat pull down with hands in, 10xlat pull down with hands out)
    Each round I added one plate and started with 3-5 plates depending on the machine. There was no rest between machines or circuits. This took about 30 minutes to do.
    15 mins of vasa swim trainer

    After weights stretch swim
    500 swim free
    500 swim with hand paddles
    5x100 swim with snorkel
    10x50 alternating catchup and finger drag drill on 1min

    Total 2000 yards

    Overall I felt good today. The taper seems like a distant memory and I am building back to higher yardage and weights. My 200s on my main set felt good today and I held 2.20s. The kick is coming along but I need to work on shallower kicking. I have a tendency to deep kick when I 2 beat kick and the 6 beat kick needs to be quick and snappy(not two words I word normally use to describe anything I do in the pool). Home for a nap.
    Categories
    Swim Workouts
  11. Friday, May 24

    by , May 25th, 2013 at 12:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

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

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

    1x 50 AFAP fly w/fins, 23
    200 EZ

    1 x broken AFAP 50 free w/fins, 21
    200 EZ

    5 x 30
    --dive off side w/chute & fins, SDK to 15 m, cruise back
    50 EZ

    10 x 50 @ 1:30
    -- 25 w/chute & fins, some w/paddles + 25 EZ
    -- 2 back, 2 breast, 2 kick, 3 free, 1 fly
    100 EZ

    Total: 2550


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

    Just got in a short workout before hopping a plane to Memphis. The pool was packed, as it tends to be in the am. I only had a lane to myself for the one 50 fly. I know I did something else in warm up, but can't remember what. Happy Memorial Day weekend everyone!
    Categories
    Swim Workouts
  12. 5|23|13 and 5|24|13

    Thursday
    about 1200 LCM

    30 minutes of weights (legs, chest, back, and shoulders)
    - did 18 consecutive pull-ups (I only weigh 161)




    Friday
    1500 LCM

    WARMUP

    1100 WF, alternate between back and free

    WORK
    4 x 100 free as 50 fast/50 easy on 5:00
    1) 35 (40 SPL) 45
    2) 33 (40 SPL) 46
    3) 32 (42 SPL) 46
    4) 31 (?? SPL) 52
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  13. Friday, May 24, 2013

    by , May 25th, 2013 at 08:57 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 71, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    Dryland bands
    500 yds FR Drills, Sculling w/snorkel
    500 yds FR w/fins, kicking, drills, SDK
    200 LCM FR
    300 FR as 3(50 Smooth, 50 Fast)

    *Set 1*
    400 FR as 4x100 w/:10 rest, each 100 even or negative by 50
    37.6/38.1 - 1:15.8
    38.6/38.5 - 1:17.1
    38.3/37.8 - 1:16.1
    38.1/36.9 - 1:15.0 - 5:04.0
    ---200 BK-FR by 50

    *Set 2*
    600 FR w/fins-agility paddles as 4(100 smooth, 50 Strong)
    ---EZ 100
    3(4x50 FR on 1:15) Fast w/fins-agility paddles
    *29-29-28-28
    *29-28-28-29
    *28-28-29-28
    ---200 BK Swim
    ---200 FR Swim @SPL-28

    *Set 3*
    3(200 FR on 2:50, 2x50 FR on :50) 200 @800M 2:40 Target pace, 50s @90%
    *2:37, 34-33
    *2:38, 33-34
    *2:36, 33-33

    Warm Down
    2x300 FR Smooth SPL 26-28
    Dryland bands

    Comments
    The FGCU swim team was still in the LCM pool when I arrived. Started the warmup in the diving pool, and then switched to the LCM pool.

    This was a solid workout, and while I was tired afterwards, I recovered very quickly. The 400 FR in Set 1, timed by coach Chuck, was a respectable effort on my part, but I expected to be under 5 min. Once again I enjoyed swimming fast 50s with fins-agility paddles, and I want to do some fast 50s with no equipment to see where I am actually at. I was pleased in the Set 3 that I could still swim under 2:40 after swimming the 50s at a 33-34 pace.
    Categories
    Swim Workouts
  14. Friday, May 24, 2013 5:00-7:00pm Countdown till LCM is over

    by , May 24th, 2013 at 11:30 PM (Fast Food Makes for Fast Swimming!)
    Let the countdown begin...
    First Long Course Meters practice is now in the books, and it'll be done sometime around mid-August when the city pool closes its doors for the season. The pool isn't "officially" open to the public until after school ends in a few weeks, but the USA-S team is the only ones with access to it right now. We are hosting a meet there next weekend after all!

    First 10/15 minutes or so spent getting the LCM frickin' lanelines into the pool. Luckily we don't have to take them in and out daily until the pool is needed for public swims and lessons.

    Warmup:

    800 Free
    (800/800)

    200 Flutter Kick (50 Back/50 Side/50 Other Side/50 Back)
    200 Dolphin Kick (same as above)
    200 Breast Kick (1 Pull - Kick as many times as possible, then repeat)
    (600/1400)

    16 x 50 IM Order - 4 each stroke, Desc. 1-4 @ LIFO
    • we have no pace clock currently at the pool, so things are either LIFO or :15 rest, etc for now

    (800/2200)

    3 x 400 Free Pull @ :20ish seconds rest, Desc. 1-3 (whatever...it's just survival swim for me)
    (1200/3400)

    10 x 50 Fly @ :45/1:00 rest
    • SDK underwater as far as possible
    • Breakout, take 5 strokes Fly
    • Dive back underwater, SDK as far as possible again
    • Breakout, 5 more strokes
    • Then SDK to the wall
    • That was the goal at least...I made it to almost the flags at the far end before I had to give up

    (500/3900)
    Interesting set...my kicking is decent, but I just can't go that far very fast for long

    6 x 100 SDK w/ long fins @ :15 rest GO FAST
    (600/4500)

    Cooldown with Sharks n Minnows in the deep tank. It was a special request, and granted. We haven't really played that all year long, and it was great!

    ~4600 LCMeters
  15. Fri May 24 - Tired

    Swam on Wednesday, if you want to call it that. After 2 late nights of softball, I was worn out. So, it was more like a Sunday afternoon casual swim. got the yards in (5200), but only about 75% effort. Then was too tired to post Wednesday night.

    Swam this morning and was a little better. Keith was there so that help me get started. Still tired.

    My wife and daughters left to go visit my brother-in-law and mother-in-law. They were planning a bunch of stuff and staying longer than the weekend. So, I stayed home. Now I can rest, relax, and whatever. Will get some swims in that I would have missed but with rest and at my times. Looking forward to the weekend!!

    Ladder 100 to 400 by 50 (10 to 15 sec rest)
    15 sec rest
    Ladder 400 to 100 by 50 (same rest pattern)
    200 Kick
    Ladder 50 to 200 by 50 Back w/paddles
    15 sec rest
    Ladder 200 to 50 by 50
    200 Kick
    100 free
    100 BAck
    10x50 Free/Back on :50
    200 Kick
    5 x100 Free on 1:45

    6300 yards
    113 minutes
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  16. 05.24.13 - Friday workout

    by , May 24th, 2013 at 11:25 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, Phil and Carlile. Another short day. This was a mish-mash of everyone contributing 1000 yards to the workout.

    SCY

    700 warm up

    10 x 100 - 1:30, evens free, odds IM
    50 easy
    Did 1:12s to 1:13s on free, 1:20-1:22 on IM. Last IM on 1:18.

    12 x 50 Stroke - :55
    * Descend 1-4, Fly
    * Descend 5-8, Back
    * Descend 9-12, Breast
    1:00 Rest
    400 Timed IM kick (6:49 - Personal best)
    50 Easy

    100 Free - 1:20 / 75 Free - 1:20
    100 Free - 1:15 / 75 Free - 1:15
    100 Free - 1:10 / 75 Free - 1:10
    100 Free - 1:05 (1:09) / 75 Free - 1:05
    75 Free - 1:00 / 50 Free - 1:00
    75 Free - :55 / 50 Free - :55
    75 Free - :50 / 50 Free - :50
    75 Free - :45 (:50) / 50 Free - :45
    50 Free - :40 / 25 Free - :40
    50 Free - :35 / 25 Free - :35
    50 Free - :30 (:34) / 25 Free - :30
    25 Free - :25 / :25 Rest
    25 Free - :20 / :20 Rest
    25 Free - :15 / :15 Rest
    25 Free - :10 (:15) / 25 Easy

    10 x 50 Kick w/ Fins - 1:00 (Odds Underwater sdk, evens IM Order)

    100 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  17. Thursday 5/23/13

    Thursday 5/23

    PM only LCM

    600 swim
    6x100 @ 1:40 D1-3 in pairs

    4x200 @ 3:00 opposite fin/opposite paddle (switch after 2)
    8x50 w/ paddles + fins
    2 @ :50
    2 @ :45
    2 @ :40
    2 @ :35

    12x50 @ 1:00 V.S.

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  18. Week 34 - Friday

    by , May 24th, 2013 at 08:10 AM (After a long rest)
    It's been a very long week at work and pretty stressful and as a result I have been waking up throughout the night. This morning I got up before the alarm went off and felt tired. This feeling continued throughout the workout. Not super bad just tired.

    Warm up
    400 free with snorkel
    6x50 alternaTing catchup and finger drag drill on 50
    10x50 free on 45 getting heart rate up
    100 easy

    Main set
    3x(100 kick with fins on 1.30, 200 free with fins on 2.30, 2x50 free fast on 1.30 with fins)
    100 easy
    400 free breathing every 5
    200 fast on 3.30
    100 fast on 2mins
    100 fast on 2mins
    50 fast on 1min

    Total 3550Meters
    Categories
    Swim Workouts
  19. The Friday Flyer Revisits

    by , May 24th, 2013 at 07:26 AM (Mixing it up this year)
    Today was a fly day. I haven't done one in a while so now was the time. I was lucky I was able to finish my set before being joined by Mr. Fins who jumped in infront of me. (Guy who has big fins and just kicks under water coming up for air every once in a while)

    500 free
    500 free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:13, 3:58, 3:48, 3:42, 3:31

    4x50@:15RI fly scull drill w/zoomers & snorkle
    6x50@:15RI free 15m kickouts w/zoomers
    200 breast kick
    300 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  20. Thursday, May 23, 2013 7:00-9:00pm

    by , May 24th, 2013 at 12:52 AM (Fast Food Makes for Fast Swimming!)
    Coach Darcy tonight...John has been back east at his older son's graduation from the Coast Guard Academy. I guess that V.P. Biden was there as part of the ceremony as well, to shake hands and hand things out to the graduates.

    Warmup:

    6 x 150 - Alt 150 Free/150 Kick w/ board @ :15 rest
    6 x 75 Free Pull @ :20 rest (I went @ 1:10, holding :50s)
    7 x 50 Choice Drill/Swim by 25s @ 1:10 (it was 6, but we had to the #1 over again)
    (1700/1700)

    Main Set:

    100 Free @ 1:30 (cruised 1:10)
    200 Free @ 3:00 (cruised 2:25ish)
    300 Free @ 4:30 (increased pace 3:30)
    400 Free @ 6:00 (go go go pace 4:31)
    500 Free @ 7:30 (neg. split but EZ 5:55)
    1:00 extra rest
    500 IM @ 8:30 (went 6:30)
    400 IM @ 6:30 (go go go pace - went 5:05) - about :30 slower than my Indy Nats time.
    300 IM @ 5:00 (relaxed, went 4:00)
    200 IM @ 3:30 (went 2:30)
    100 IM @ 1:45 (sprinted it, went 1:05)
    (3000/4700)

    200 EZ
    (200/4900)

    4 x Dive 25s & swim back again
    (200/5100)

    Got out a bit early to have ice cream that was brought by one of the kid's parents for his birthday. I didn't object.


    We're also going to be swimming in the outdoor LCM pool starting tomorrow evening, weather permitting of course. It's been good and rainy around here lately, but rain won't stop us, only lighting, and that's probably not going to happen. It'll be a nice change to swim in the big pool, but I honestly can't wait for September to return.