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  1. 10.21.13 - Monday workout #88

    by , October 21st, 2013 at 10:43 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Today was workout 88, our last one. Back to #1 tomorrow. Each of our workouts is 5000 yards. If you do one a day, you will swim 250 miles in 88 days.

    SCY

    600 warm up

    10 x 50 Fly - 1:00 (started @ 45 wanting to take this easy but ended up doing :40s eventually)
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Free - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy
    Made these but it was tough with the heat. Was glad to get a pull in the middle.

    3 Rounds of:
    * 200 IM, up/down IM Kick - 3:30 (:15)
    * 200 IM, up/down IM Kick - 3:30 (:15)
    * 200 Pull - 3:00 (2:15, 2:10, 2:08)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest (took an extra minute due to 86 degree water temp)
    50 Easy

    6 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  2. Workout 10/21/13: evening

    by , October 21st, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I had time for a jog yesterday before heading to work. 3.2 miles in about 33 minuets, the farthest I have run in over 10 years, and I am at the point where I don't need to stop. Great night at church last evening.

    After work today I relaxed a bit, and went for a swim at suppertime. My quads were a little sore, but loosened up after the warmup period:

    - 200 FR/200 BK/200 IM drill/ 4 x 50 b/c on :50

    kick swm pull kick swm (board, AP, buoy, board, AP)
    .050 100 200 050 100 with snorkel
    .100 150 300 100 150 with snorkel
    .050 100 200 050 100 back

    4 x 50 on 1:00, done as
    - 25 IMO FAST into
    - 25 skull

    200 loosen and out
    (Solo/Rec/3000 yds/55 min)
    ----------------------------
    Good swim. I worked the kicking and the middle 100 on the pull segments. Playing with the notion of attempting another OW swim tomorrow, as well as perhaps an easy swim in the morning and then Masters tomorrow night.
    Categories
    Swim Workouts
  3. 10|21|13 SCM

    by , October 21st, 2013 at 08:20 PM (Blog)
    WARMUP
    800 with fins
    • free, drills, back


    SPRINT
    6 x 25 on 1 hypoxic free WF
    • 13's

    10 x 25 on 1 free WF
    • evens: 12.5 AFAP/12.5 moderate with a breath
    • odds: 12.5 moderate with a breath/12.5 AFAP


    KICK
    10 x 25 on 1
    • 12.5 AFAP flutter/12.5 breast
    Categories
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  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/22/2013

    by , October 21st, 2013 at 01:52 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 250 4:10 4:00
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 easy 1:15
    Three rounds choice.
    4 X 50: Round 1 on :50, round 2 on 1:00, round 3 on 1:10

    4 X 200 pull 3:20
    5 X 100 pull 1:40
    Negative split the 200's, descend 100's 1-5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  5. Mon, Oct 21, 2013

    by , October 21st, 2013 at 10:14 AM (Trying to Train Smarter, Not Just Harder)
    Still achy from weights on Saturday - did a little kickboxing too & my legs are sore.

    600 back/free
    2 x 300 P with 30 sec rest between each
    300 K, 25 fast/25 mod
    100 easy
    8 x 150; 100 free, 25 back/25 breast on 2:20
    100 easy
    8 x 25 (D, 4-cycle, S) @ :30
    200 easy
    4 x 150 IM twitch on 2:15 w/zoomers
    200 easy
    Total: 4200

    Just could not get up and sprint today, even with zoomers on
    Categories
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  6. Week 56 - Monday

    by , October 21st, 2013 at 09:17 AM (After a long rest)
    I woke feeling pretty good this morning and other than one set felt good today. TOdays practice followed the long yardage theme from last week and mixed in some more intensity as I had hoped we would not but in the back of my mind knew we would this week.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x400 on 4.40 pull with paddles
    8x150 free on 1.45
    50 easy
    10x50 kick on 55

    Warm down
    300 with snorkel long stroke working turns

    Total 5150scy

    I held 4.10-4.15s on the 400s. The 8x150s were hard switching from aerobic to fast swimming. I was holding 1.35s on the 150s but they hurt. I worked the kick and held 40s throughout.

    My daughter has a meet on 9-10th Nov but I may be able to swing a quick trip to Houston to do the 1500scm. Patrick got me thinking about trying to do a quick 1500 for a Fina ranking. My wife thinks I am nuts but oh well. I should know how this will work out once they post the event doc for her meet so I can figure out if it's doable or not time wise.
    Categories
    Swim Workouts
  7. The old lady showed up today but the middle aged one left

    by , October 21st, 2013 at 08:35 AM (Mixing it up this year)
    I was bent over and in pain this morning. It was a fall in the water as an old lady and come out a middle aged lady kind of day. Still somewhat sore from all of my meets too. I did manage to get some good yardage in and loosen my back.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:22's
    200 fly scull drill w/snorkle & zoomers over accentuate the undulation motion
    10x100@1:30 free w/paddles & bouy holding 1:23's
    100 fly scull drill w/snorkle & zoomers over accentuate the undulation motion
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3700 yards
    Categories
    Swim Workouts
  8. Friday, Oct 18th

    by , October 20th, 2013 at 09:37 PM (Trying to Train Smarter, Not Just Harder)
    Yesterday: weights & then 45 min in the pool to loosen up - around 2500yds
    Today, actually got there early enough to do arm swings before warm up.

    400 back/free
    400 P
    200 breaststroke kick
    100 easy
    Three times through:
    200 @ 2:40
    150 @ 2:00
    100 @ 1:20
    50 hard
    1min rest; first time swim, second pull, last time w/zoomers
    100 easy
    16 x 50 @ 1:00; 4 free; 4 kick; 4 stroke; 4 kick
    200 easy
    500 Pull w/snorkel
    500 breast free
    Total:4700

    Trying to figure out how to WORK every swim like a race, so that I'm increasing the time I spend at race pace - which is why on the main set I used paddles & then zoomers on sets 2 & 3 - gave myself enough rest that I could then go the second distance hard as well. I wasn't as happy with my swim as I would have liked - the young lady in my lane should have been two or three lanes over - she is plenty fast - but is new to our team & doesn't know the others, so swims with the old ladies I guess because she knows we'll be nice to her - some of the kids are so darn cliquish - it's a shame. She'll probably earn their friendship as she earns their respect by beating them in the meet. Anyway - couldn't keep up with her, but at least she didn't lap me!!
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  9. Sunday, October 20, 2013 1:40-2:45pm

    by , October 20th, 2013 at 07:53 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my first day off from work over the past 12-13 days or so. I actually have two days off...today and Monday too, and half of Tuesday since I don't actually start work till 2:30pm. That's almost a full vacation!

    I thought up today's main set from something I saw the Tri Cities kids doing that were going to Senior Zones last summer between the prelims and finals of the LC Champs age group meet.


    Warmup:

    500 Free
    5 x 100 Free Pull @ 1:20
    (1000/1000)

    Kick Set w/ long fins:

    4 Rounds:
    • 50 SDK on back@ :45
    • 50 SDK on back @ :40
    • 50 SDK on back @ :35 (this was basically touch, look at the clock, and go!)


    100 EZ
    (700/1700)

    Main Set:

    8 Rounds of:
    • 100 Free @ 1:20
    • 50 Free @ :45 (1/2 the 100 interval plus :05)
    • 50 Free @ :40 (1/2 the 100 interval)
    • 50 Free @ :35 (1/2 the 100 interval minus :05)

    (2000/3700)
    I did the first 4 rounds, then took 1 minute rest, put on paddles and buoy and continued the last 4 rounds.
    As I mentioned above, the kids were doing this long course on a 1:30/100 interval...and cruising it. My SCY at 1:20/100 is basically the same, yet I wasn't exactly cruising it. It wasn't truly "hard", but it wasn't a walk in the park either.

    100 EZ

    100 Fly (was going to be a 400 IM, but...)
    went 1:07

    100 EZ and out

    ------------------------
    4000 Yards

    I've got my Alumni Meet at Linfield College coming up this next Saturday. I haven't really done anything race-like in a while, basically a lot of aerobic stuff at the pool during lap swims. We'll see what I have. I may pull out my full leg suit, and may bring along my short fins for the 50 Free (and any backstroke I might do). I do possibly have a 200 Fly gridge set-up with an unknown amount of undergrads...I've been doing some talking with the coach, hopefully "my mouth didn't overload my butt". - to quote my father.
  10. 10|20|13 SCM 22 minutes

    by , October 20th, 2013 at 04:38 PM (Blog)
    WARMUP
    10 x 50 on 1:00 free with fins
    • 47, 45, 43, 37, 35, 35, 34, 35, 35, 34


    TURN DRILL
    30 x 15.5M on 0:20
    • dolphin kick at least once off turn



    Could not swim on Friday or Saturday because I spent the time replacing the steering rack assembly on my wifes car. There was 190,000 miles of built up crud from oil, dirt, and lube from leaking CV joint and steering pinion boots. The rack itself was about the price of a new tech jammer, but I saved over $1k by doing it myself and trust my work. Also aligned the front end by eye which turned out good.
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    Uncategorized
  11. Sat., Oct. 19

    by , October 20th, 2013 at 11:57 AM (The FAF AFAP Digest)
    Swim @ Sewickley Y

    Met up with Jim and Water Rat at the Y to do a workout of Jim's design.

    700 warm up

    3 x (4 x 150)
    R1 @ 2:20
    R2 @ 2:10
    R3 @ 2:00

    I did free on round one and backstroke kick with fins on round 2. On round 3, I opted to do strong 100s. Did 2 flutter kick with board & fins and 2 backstroke kick, holding 1:00 or under. Mark was holding some very fast free times.

    50 EZ

    6 x (75 EZ @ 1l15 + 25 AFAP @ :45)
    -- I cramped on the first 3 AFAP efforts and had to shut them down, likely from all the kicking. The last 3 I pushed off very gently and did breaststroke.

    100 EZ

    Total: 2950


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

    I had meant to just cruise today, but ended up with a mostly aerobic workout, which was fine. I'm going to take today off and be lazy. Poor Jimby is suffering from a similar malaise and so was one of my dinner guests. Nasty virus going around.

    Jim was regaling us with tales of his interview with Brent Rushall of USD fame. Coming soon to Swimmer magazine! Among other tidbits, Rushall does agree that deeper pools are faster (yes!) and that toys are unnecessary (no!).

    Updated October 20th, 2013 at 12:18 PM by The Fortress

    Categories
    Swim Workouts
  12. Saturday, October 19, 2013 11:00-11:30am

    by , October 19th, 2013 at 04:58 PM (Fast Food Makes for Fast Swimming!)
    Well, at least I got in the pool to keep the chlorine smell fresh in my sweat.

    I just wasn't in the mood to swim too much today, but felt strong in the water, despite working all night long.

    10 x 100 Free @ 1:30 (1:10-1:15)

    5 Rounds of:
    • 125 Free Pull @ 1:30
    • 75 Free Pull EZ @ 1:15


    2000 Yards and out
  13. Friday 10/18/13

    Friday 10/18

    AM only SCY

    AM swim:

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

    5x100 @ 1:20 smooth D1-5 (1:09, 1:07, 1:03, 1:01, :58)
    8x25 @ :30 V.S.
    100 EZ

    2x
    4x75 @ :50 AE
    4x50 @ :45 200 PACE
    100 EZ

    300 swim every 3rd 25 scull
    6x50 @ 2:30 AFAP w/ fins + paddles

    300 EZ

    Total: 3900

    Tough practice this morning. Everything felt labored. The first 4x50 I did FL and went 29.8, 30.1, 30.1, 30.9 and the second round I did FR and went 28.0, 27.9, 27.9, 27.5. With the team out of town this weekend at a meet, I am hoping a day or two rest will do me some good. My whole body, especially my legs, are in need of some R and R.
    Categories
    Swim Workouts
  14. Friday, Oct. 18

    by , October 19th, 2013 at 11:46 AM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 DPS free @ :55
    3 x (4 x 25 shooters + 25 EZ) @ :45
    75 EZ

    Main Sets:

    5 x (25 fast flutter kick + 25 EZ)
    100 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 SDK, 4 flutter
    100 EZ

    3 x (25 AFAP free w/fins + 75 EZ), 10s

    1 x 25 AFAP backstroke -- the touchpads were in, couldn't resist
    125 EZ

    1 x 50 fast free @ 1:00
    1 x 50 EZ @ 1:00
    1 x fast 50 free @ 1:00
    2 x 50 EZ @ 1:00
    1 x fast 50 free @ 1:00
    3 x 50 EZ @ 1:00]
    1 x fast 50 free @ 1:00
    4 x 50 EZ @ 1:00

    -- wanted to do another round, but they were having a meet at Pitt, so had to get out

    Total: 3300

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

    Pretty tired after that effort and fast 50s are still hard. Just going to do a slow recovery swim tomorrow or Sunday. And I need a massage! My calves have really been cramping my last few workouts. I did hit the foam roller and did some stretching for 20 minutes later in the afternoon.

    Updated October 19th, 2013 at 07:26 PM by The Fortress

    Categories
    Swim Workouts
  15. Week 55 - Saturday

    by , October 19th, 2013 at 11:33 AM (After a long rest)
    I had a good nights sleep last night and felt pretty good today. My wife's grandmother went home today so my wife was up earlier than me for a change(she was not terribly happy about getting up early). Turnout was light at the pool and the workout was very long, but pretty straight forward. Due to a high school meet I had to cut the workout a little short and it should have been a 5200scy swim but ended up at 4600scy, making Just under 32k for the week.

    Warmup
    4x400 with snorkel on 5mins

    Main set
    8x200 pull on 2.20 descend 1-4,5-8
    1000 with fins on 10mins working turns

    Warm down
    500 swum alternating 100s back and free

    Total 4600scy

    on the 200s I descended from 2.06 to 2mins on the first round and 2.07 to 1.58 on the second round. I was a little light headed on the second round for some reason. I was a little off time wise on the 1000 but worked the turns.

    Next week is likely to be a big yardage week also since we are in a long yardage cycle, but based on how I felt this week I hope we don't up the intensity or I may have some real challenges next week. At least I am in Dallas all week and get to sleep in my own bed.
    Categories
    Swim Workouts
  16. Life in the stroke lane

    500 swim
    200 IM kick
    200 BK (L arm, R arm, 50 full)
    4 x 50 BR DPS r/10
    4 x 50 done as
    --5 fly strokes no breath
    --10 free strokes EZ

    400 IM
    150 cruise
    3 x 100 FR @ 1:20
    3 x 100 BK @ 1:30
    Masters minute
    400 IM faster than #1
    150 cruise
    3 x 100 BR @ 1:45
    3 x 100 IM @ 1:30
    Masters minute
    400 IM faster than #2
    200 w/d

    4200

    This was a fun one and I feel that I was able to hold it all together throughout. I guess I am like a lot of other people and have either been too busy to blog or my swimming has been hit or miss.

    I have a couple of meets coming up.
    NC SCM state meet in Charlotte Nov 9th. Entered Sat only (50 BR, 2Bk, 200 BR)

    SC SCM state meet in Columbia Dec 6-8th. Our team has never won this meet. I will be swimming 10 events for this one to try and get as many points as I can.

    Fri
    1500

    Sat
    50 BR
    100 BK
    200
    4IM

    Sun
    2IM
    100 BR
    200 BK
    50 BK
    400

    Should be a long week end
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  17. Week 55 - Friday

    by , October 18th, 2013 at 05:49 PM (After a long rest)
    I was very tired this morning despite getting a pretty good nights sleep. We had a pretty good mix of speed and distance during today's workout once more. I went over the one million yard mark for the year today and this is going to be a big yardage week despite the traveling.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    4x(3x50 kick on 50, 3x50 swim on 40)
    12x50 with fins n 35
    12x100 best average on 1.20

    warm down
    500 easy swum as double arm back and free with snorkel

    total 4200scm

    i struggled getting going today and never felt really good but did loose up after the transition set. The 50s with fins were fun and I held 30-31s. On the best average set I held 1.02s throughout. I actually felt smooth on these. I would have been very disappointed with these if they were yards but considering they were scm And I felt tired I was pretty happy. I am looking forward to an early night of sleep in my own bed.
    Categories
    Swim Workouts
  18. 10.18.13 - Friday workout

    by , October 18th, 2013 at 03:23 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Jonny. I haven't been blogging much since our workouts have been mix and match sets from ones done in the last couple weeks. I haven't been feeling that great so there hasn't been much to blog. I did feel much better today. We did a mix of suggested sets from the team:

    600 Warm up

    My Set:
    10 Rounds of:
    * 75 Stroke (hard) - 1:05
    * 25 Easy - :55
    50 Easy
    Did Fly, Bk, Br x 3 + IM. Fly was ~:55, bk and br were ~ 1:02. IM was just under 1:00.

    Roger's set:
    1000 for time, must complete 250 yds fly and 250 yds kick anywhere in the set. We were shooting for 15:00. Made 13:43. I spread my fly & kick out over each 100. Near the end, I was doing 50 fly/50 free alternating with 50 kick/50 free. Probably would have been faster to front load more fly while I wasn't tired and take advantage of flip turns.
    50 Easy

    Dave's set
    10 x 100 - 1:30, odds IM, evens free

    Other Dave's set
    8 Rounds of:
    * 25 stroke or kick/75 Free - 1:20
    * 50 stroke or kick - 1:00

    200 Cool down

    (5100 total)
    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/21/2013

    by , October 18th, 2013 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:00
    3 X 100 1:40
    1 X 100 Kick 2:15
    Two rounds

    4 X 100 2:00
    4 X 50 1:15
    Break
    8 X 25 sprint :45
    1 X 50 easy
    50's & 100's: Descend 1-4--#4 @ 100%
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds. Round 1:stroke Round 2:IM Round 3:Free
    Intervals for round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  20. Friday, October 18, 2013 8:45-10:00am

    by , October 18th, 2013 at 03:00 PM (Fast Food Makes for Fast Swimming!)
    I got the idea for today's main set from Laurie Hug's workouts in the Forum workouts lists, from "Workout #2"

    Warmup

    500 Free
    10 x 50 Flutter Kick w/ board
    (1000/1000)

    Main Set:

    1 x 350 Free @ 4:40
    2 x 175 (25 Fly/50 Free/25 Fly/50 Free/25 Fly) @ 2:40

    1 x 300 Free @ 4:00
    2 x 150 (25 Fly/50 Free/25 Fly/50 Free) @ 2:15

    1 x 250 Free @ 3:20
    2 x 125 (25 Fly/25 Free/25 Fly/25 Free/25 Fly) @ 1:55

    At this point I was getting tired. Not sure if it was all the fly mixed in on short rest, or possibly getting my flu shot at work two days ago...or a combo of both. I know I'm usually sluggish for a few days after the flu shot year to year.

    Went to Free Pull to complete the set (on a 1:20/100 base), but it still was rough:

    1 x 200 Free Pull @ 2:40
    2 x 100 Free Pull @ 1:20

    1 x 150 Free Pull @ 2:00
    2 x 75 Free Pull @ 1:00

    1 x 100 Free Pull @ 1:20
    2 x 50 Free Pull @ :40

    1 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (2800/3800)

    100 EZ

    ---------------------------
    3900 Yards

    I wish I could gone all the way with strokework intermixed throughout. Oh well. Now time to get ready for 2 nights of 12-hour work shifts till 3:00am. Yippee!!