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  1. The night the lights went out

    by , November 14th, 2013 at 08:35 PM (One Stroke at a Time)
    Thursday November 14
    Lunch Bunch
    500
    12 x 50 pull on 50 sets of three fly/free, back/free, breast/free
    3 x 100 Im on 1:30
    300 easy on 5:00
    3 x 100 IM on 1:25
    300 easy on 5:15
    3 x 100 free on 1:20
    300 easy on 4:30
    6 x 50 kick on 1:00 sets of 3 dolphin/flutter, flutter, whip/flutter
    100 easy
    3300 yards

    Tuesday November 12
    50
    12 x 50 pull on 50 sets of 3 fly/free, back/free, breast/free
    4 x (25-50-75-100 first length of every distance stroke IM order by round then 100 IM fast) 30 sec base per 25
    12 x 50 pull on 45 descend 1-3
    150 easy
    5 x 50 kick on 55
    3050 yards

    Sunday, November 10
    CISD
    November Classic Swim Meet

    Friday, November 8
    Lunch Bunch
    8 x 100 kick 2 on 2:00, 2 on 1:50, 2 on 1:40, 2 on 1:30 (I made these!)
    20 x 100 (5 on 1:25- 1 on 1:15- 4 on 1:25- 1 on 1:15- 3 on 1:25- 1 on 1:15- 2 on 1:25- 1 on 1:15- 1 on 1:25- 1 on 1:15
    3500 yards

    Thursday, November 7
    15 x 100 on 1:30 (75 free/25 stroke IM order (no all free)
    3500 yards

    Tuesday November 5
    3 x (IM set that involved a 500 of broken free and IM swims and then a 200 IM)
    3400 yards

    Monday November 4
    9 x 250 on 3:45
    3400 yards

    On Tuesday, we had some excitement. I was kicking a little after our practice was done. All of a sudden, there was a large flash and then all the lights went out. Apparently, there was a power substation that malfunctioned. Other than the emergency lights, the campus was dark (This included the basketball court where a varsity game was about to start). My son claims that he was jumping in the pool and was able to switch directions mid-jump to avoid getting wet.

    I have continued to swim. I just haven't had a lot of time to blog. I did manage to remember most of the main sets from the last 1.5 weeks. I can hold a pace on most things (although pretty slow). I am still attempting to balance everything in my life. This is happening somewhat successfully. Last week was hard since my husband was away for a conference. I did manage to get to one day of the November Classic which I will make a separate entry for. All in all, I am continuing to take one day at a time and setting small goals for each week.
    Categories
    Uncategorized
  2. Thursday, November 14, 2013

    by , November 14th, 2013 at 07:05 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 67, pool at 80
    Partly cloudy skies with humidity at 76%

    Warm up
    400 IM kick
    400 IM as 25DR/25S
    8x25 SDK frontside UW on 1:00 *:15s-:14s

    *Set 1*
    5(8x25 on :30, EZ 50 on 1:00) 2x25 each IMO
    * Fly 16s-15s, BK 17s-15s, BR 20, FR 14s
    ---right into;
    4x50 IMO on 1:00 *Fly/32, BK/33, BR/40, FR/30

    *Set 2*
    20x100 FR on 1:30
    *1-5) 1:11-1:06, w/HP-tube-buoy
    *6-10) 1:07-1:01, w/HP
    *11-15) 1:04-1:00, CU-FR w/Fins
    *16-20) :58-:53, w/Fins

    Warm down
    200 EZ

    Comments:
    The FGCU Aquatic Center LCM pool is being repaired and renovated with re-opening target of December 14.

    Obviously I have not been posting workouts for quite awhile, which in part is due to teaching a community evening ESL English class, along with less time to train this fourth quarter due to increased volume of work. I still get in the water most weekdays just that I have less time, so generally less volume but more intensity. Today was the longest pool workout in several weeks.

    My short term focus is 200 IM, 100 & 50 in Fly, Bk, and FR. Planning to swim SCM at Coral Springs mid December, and then several SCY meets January - February. Depending on work schedule and my progress in SCY competition, I may consider the YMCA Nationals SCY in Sarasota on April 10-13. I am still doing 1 or 2 longer swims of 45-60 minutes each week to maintain OW base, and I expect to the swim the annual 5k OW at Miramar Lakes two after the YMCA Nationals.

    Now I have some friends with boats so that on Saturday or Sunday mornings if weather/tides are favorable, we motor out in the Gulf where the water is clear to do some 2-4 mile OW swims.
    Categories
    Swim Workouts
  3. Thursday, Nov. 14

    by , November 14th, 2013 at 06:23 PM (The FAF AFAP Digest)
    Swim w/Jimby @ Sewickley Y

    Warm up:

    600 various
    5 x 50 scull drill

    Main Sets:

    Jimby did 6 x 150 @ 2:15
    I did 6 x 100, done as 75 smooth + :10 rest + 25 @ 100 pace (free, breast and kick 2x)
    100 EZ

    5 x
    100 free build to fast @ 1:45
    1 x 50, 20 Y AFAP kick + cruise 2 1:00
    1 x 50 EZ @ 1:15

    100 EZ

    8 x 25 @ :40
    odds = burst or 100 pace (free or SDK)
    evens = EZ
    100 EZ

    6 x 25 w/chute @ 1:00

    8 x 50 free @ 1:00
    -- breath control
    -- Jim is better than me!
    50 EZ

    Total: 3550

    25-30 min foam rolling + RC/scap ex


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

    Whew, kinda tired after that. Probably still tired from yesterday, which was a much harder workout. Will just cruise tomorrow. Then I have my mudhole meet this weekend. Naturally, and to my great delight, I am in the last heat of an almost all male heat in an outside lane. I don't see my 25 back on the psych sheets. I hope that can be fixed. I can't miss a chance to swim a 25!!!

    I entered NE SCM Champs. I'll make a decision about 100 back or 50 breast on Sat and 100 fly or 50 back on Sun closer to the meet. But I'm leaning toward 50 breast and 100 fly. I do have a 50 back time already, and having 50 back as the very last event of a meet sucks bc it's such a leg intensive event for me.

    Swim Meet Events

    Event
    Number
    Gender Distance Stroke Time Date
    9 Female 50 SCM Fly 0:29.50 12/14/2013
    11 Female 100 SCM Back 1:12.00 12/14/2013
    17 Female 50 SCM Breast 0:37.40 12/14/2013
    21 Female 100 SCM Free 1:05.50 12/14/2013
    35 Female 100 SCM IM 1:12.50 12/15/2013
    39 Female 50 SCM Free 0:27.91 12/15/2013
    45 Female 100 SCM Fly 1:11.00 12/15/2013
    47 Female 50 SCM Back 0:30.65 12/15/2013

    Updated November 15th, 2013 at 10:41 AM by The Fortress

    Categories
    Swim Workouts
  4. Thursday, November 14, 2013 11:30-12:30pm

    by , November 14th, 2013 at 05:33 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 (::49-:50s)
    (1000/1000)

    1 x 50 Fly FAST @ 1:00 (went :29)
    1 x 100 Free EZ @ 2:00
    1 x 50 Back FAST @ 1:00 (went :34)
    1 x 100 Free EZ @ 2:00
    1 x 50 Breast "FAST" @ 1:00 (went :40)
    1 x 100 Free EZ @ 2:00
    1 x 50 Free FAST @ 1:00 (went :27)
    1 x 100 Free EZ @ 2:00
    (600/1600)

    100 Flutter Kick w/ board

    12 x 25 @ random interval of approx. :30 rest
    Odds Free EZ, Evens Fly FAST
    (400/2000)

    Races w/ Jeff (lifeguard set us off drag race style):
    25 Breast (I won by about a foot or so)
    25 Free (it was like Morozov vs. Ervin)
    25 Back (me) vs. 25 Free (him) - he beat me by about 2 feet or so, but I felt fast
    these were all from the far end of the pool, so we had a 25 EZ between each.

    50 cruise to cooldown

    --------------------
    2200 Yards


    It was fun to race, and do fast other stuff in the pool today. It was for the most part and empty pool, so prime conditions for speed stuff. I'm probably going to take tomorrow off from the pool, as I have to go in 4 hours early, but I'm ready to go for the meet on Saturday. There are 80 people going to the meet. Really a pretty good showing for the Inland NW LMSC (PWB, you should move up here if you want to have a meet that doesn't cancel).
    1650 Free for warmup, then
    400 IM
    100 Fly
    200 Fly
    50 Fly
    and hopefully a couple relays. I have 4 people going from my workout group, and they're all guys, so we can make some relays. Ages are 36, 60, 60, 81. Plus, I conned my wife and kids into the trip to come watch daddy swim. It'll be a good time.
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/15/13

    by , November 14th, 2013 at 02:31 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 300 5:00
    6 X 50 1:00
    1 X 150 kick 3:45
    1 X 100 kick 2:30
    Two rounds

    1 X 200 IM 4:00
    1 X 100 IM 2:00
    2 X 50 stroke 1:15
    Three rounds.
    50's: round 1 fly, 2 back, 3 breast

    1 x 300 negative split 5:00
    3 X 100 descend 1-3 1:45
    4 X 75 50 moderate/25fast 1:15
    6 X 50 @ 85/90% 1:15

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  6. Meet Report!

    by , November 14th, 2013 at 12:01 PM (Chowmi's Blog)
    Here is how I did at the local USA A meet:

    50 free 25.3
    100 fly 1:02.2
    100 back 1:03.4

    I was disappointed with the 50 free as I thought I could rather easily go under 25 and get a current season Sectionals cut (24.99). I have a current bonus cut (25.79) but on principle I like to get a current season time.

    The fly was awesome! I haven't swum the 100 fly since 01/2011, so it's been a long time, and I had to relearn fly after a long break post-gall bladder surgery. They say you recover in about 6-8 weeks, but my guts felt like spilling out of my belly button for months afterwards, which is why I swam so much backstroke last year.

    The back was just ok. I think I have much more in me, but my timing was off and so I was resigned to gutting it out at the end of the race.

    I don't know my splits yet, but that will indicate the "quality" of the swims.

    I don't think I had any mental obstacles, as I felt ready to go, even with various "handicaps". This always happens, so it didn't seem like a big deal to overcome all the Friday hurdles for the 50 free. But maybe it did affect me physically? I had a normal work week. I did normal drop off/pick up at school. I went to work. I ran errands. I helped Helen with her homework. I sat in Friday night traffic on the way to the meet. I swam in shallow pool, heat 1 lane 1 at 7:45pm for the 50 free. So maybe all those things did make me more tired than usual. Anyway, i'm looking forward to swimming the next USA meet in December!

    Next up: DAMM SCM Masters meet! This one is going to be to just gut it out at 8AM in the morning for some USMS top ten times. I entered the 50 fly and 50 free, and they are back to back events. Also the 100 free just in case I want to get a split request, but that's back to back with the 50 back. And I threw in an entry for the 100 IM, since it's one price entry so you might as well enter 5 and see if you want to show up for that 100 IM at the end.

    Here are my goal times:
    30.99 or better 50 fly
    27.99 or better 50 free
    27.99 or better 2nd chance 50 free
    32.99 or better 50 back
    1:14 or better 100 IM

    I'll go about 95% on the fly and hope that's enough to get a top ten time. But I need to turn around in about 7 minutes for the 50 free and go sub 28 if possible. Then take a mini nap, hang out in the ladies room, take a hot shower, then another mini nap in 35 minutes to get up for the last 100free/50back/100 IM. I estimate i'll have to do all those 3 in about 25 minutes total.

    Wish me luck!!!!
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    Uncategorized
  7. Another fly day

    by , November 14th, 2013 at 12:00 PM (Mixing it up this year)
    Just in the mood to do fly.

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:29, 3:24, 3:20, 3:14, 3:02
    500 free kick w/zoomers
    200 free w/snorkle EZ

    Total 2700 yards
    Categories
    Swim Workouts
  8. Wednesday 11/13/13

    Wednesday 11/13

    PM only SCY

    2x
    4x150 @ 2:00 swim w/ paddles + snorkel
    8x50 @ 1:00 kick I.M.O.

    6x under H2O returns to 12.5 yard mark
    8x25 @ :40 V.S.

    3x (FR/BR/BK by round)
    4x12.5 @ 1:30 FAST w/ power tower
    100 @ 2:00 FAST w/ fins (48.0, 57.1, 54.3)
    50 @ 1:00 FAST w/ fins (22.4, 26.1, 25.4)
    4x100 @ 1:10 FR lactic hold

    300 EZ

    Total: 4300

    At least I made it through a full practice today. Still coughing, but I finally feel like I am starting to put this bronchitis behind me. After round 1 of the main set, I was completely gassed. Definitely felt the effects of no aerobic training and very few practices over the last 10 days. I hope to be back at 100% (health wise for sure, and hopefully training wise too) by Monday.
    Categories
    Swim Workouts
  9. 11/13/13: 6000yd Postal

    by , November 13th, 2013 at 11:23 PM (Maple Syrup with a Side of Chlorine)
    I was able to get in an easy 1200 yard swim Monday morning before work, and even saw a bit of the Veterans ay Parade as I was out giving flu shots. I am thankful for all in our lanes that have served our country and sacrificed. I appreciate you.

    I had an appointment this morning that I am waiting to hear back on, although the medical staff questioned if I am on any meds to lower my pulse due to a low heart rate. I replied, "Nope, I'm an endurance/marathon swimmer."

    After cleaning out the garage (a promise I keep to my wife before the first major snow fall, but usually after the first minor one ) today, I was able to convince my beloved to get splits for the 6000yd Postal swim, which I completed after dinner.

    500yd 1000 Cumulative
    6:25
    6:27 12:52
    6:43
    7:03 13:46 26:38
    7:03
    7:04 14:07 40:39 (eleven sec slower than the 3000yd!)
    7:02
    7:00 14:02 54:41
    6:50 (One hour ~ 4400yds)
    7:00 13:50 1:01:31
    6:54
    6:32 13:36 1:21:57.49

    150 loosen = 6150 yds total

    I took it out a little slower and ended up fairly close to my time from Sunday. I am pleased with the spliting, and tried to pick up the pace on the last 500. I did mostly free, but mixed in some one-arm fly and back. I noticed a little after the one hour mark that I started to get hungry - need to pack an energy gel next year. My wife was kind enough to make a note of the times I stopped for a drink or inquire about the distance I am blessed to have have her

    Updated November 14th, 2013 at 12:07 AM by rxleakem

    Categories
    Swim Workouts , Masters Swim Meets / Events , Timed swims
  10. Wed., Nov. 13

    by , November 13th, 2013 at 10:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/Transition

    600 various
    5 x 50 scull drill
    4 x 25 no breath free @:35
    50 EZ
    4 x 25 shooters w/fins @ :40
    100 EZ
    4 x 30 burst SDK + cruise back from the blocks
    50 EZ
    4 x 25 burst right side SDK from a push + cruise
    100 EZ

    Main Sets:

    1 x 25 AFAP fly from the blocks (11)
    75 EZ
    2 x 25 AFAP fly w/fins @ :40 (10s)
    100 EZ
    1 x 50 fly/back @ 100 pace
    100 EZ

    1 x 25 AFAP back from the blocks (13)
    75 EZ
    3 x 25 AFAP back w/fins @ :45 (11s)
    125 EZ
    1 x 75 fly/back/breast @ 100 pace
    175 EZ

    1 x 25 AFAP breast from the blocks (14 high-15)
    75 EZ
    4 x 25 AFAP breast w/fins & paddles @ :50 (12 highs)
    150 EZ
    1 x 100 AFAP IM w/fins, 4 x 25 @ :30 (45)
    200 EZ

    1 x 25 AFAP free from the blocks (11)
    75 EZ
    3 x 25 AFAP free w/fins & paddles (10s) @ 1:00
    -- I had intended to do more, but I was done
    175 EZ

    Total: 3375


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

    I liked this workout. With the bursts, it was almost 725 yards of race pace work. I gave my team a highly modified version of the main sets (no real sprinters on my team). I also discovered a TT backstroker on my team. I knew she was good, but she threw down a 31 in an AFAP 50 back starting from the gutter. She hadn't even thought to check the event rankings! I am hoping I can cajole her and some others on the team to go to Colonies Zones in early April. I suspect that will be my SCY taper meet because I'm not jazzed about Santa Clara (for obvious reasons!). But I need another meet besides that to get some more times.
    Categories
    Swim Workouts
  11. Wednesday, November 13, 2013 9:30-10:15am

    by , November 13th, 2013 at 03:37 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    (500/500)

    10 x 50 Flutter Kick w/ board @ 1:00 (:50s)
    (500/1000)

    8 x 125 Free Pull @ Desc. Interval 2:00, 1:55, 1:50...down to 1:25
    Held 1:25s on all of them
    (1000/2000)

    100 EZ

    300 EZ Kick w/ board
    an elderly gentleman joined my lane and I was going to 'assess the situation' before I did anything to capsize him. There wasn't another lane to go to, all were full, so

    100 EZ swim w/ the last 25 Fly Fast - pushed off to avoid my lanemate and then sprinted

    -----------------------------
    2500 Yards
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/14/13

    by , November 13th, 2013 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    1 X 150 2:45 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    4 on 1:15
    4 on 1:10
    1 X 100 swim

    8 X 100 IM
    4 on 2:00
    4 on 1:45

    1 X 500 7:30
    3 X 100 1:40
    1 X 400 6:00
    3 X 100 1:40
    Swim or pull.
    Descend 100's 1-3

    WARM DOWN: 4 X 50 easay

    4500M
    Categories
    Swim Workouts
  13. Week 59 - Wednesday

    by , November 13th, 2013 at 02:39 PM (After a long rest)
    I lifted last night and as is usual with me after I lift I was stiff and sore, but overall I felt ok. Todays workout was mainly recovery with some pretty long aerobic sets.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    3x500 free on 6 mins
    3x300 kick on 5.15
    2x1000 swim with snorkel on 12mins
    10x50 odds on 35 free, evens on 40 back
    200 breast from a dive swum with one of the junior racers who asked for me to pace them

    Warm down
    200 easy

    Total 6000scy

    The 500's seemed hard today despite being instructed to not push them and I went 5.30's on all of them. The 300's kick felt good and I was holding 4.30's and getting a nice rest on these. The 2x1000's I focused on left hand entry and went 11.30's. The original plan was to be done after the 2x1000's but the high schoolers were not at practice today so I was given more yardage. The 50's I felt strong but did not push and held 30's on the free and 35's on the back. The 200 breast was fun because I thought I was being setup to have an 12 year old whoop me but I ended up going 2.38 and was a long way ahead of him. Overall I felt good today and it was very nice to have a recovery workout.
    Categories
    Swim Workouts
  14. Butterfly or burrterfrog? which is faster for this old lady

    by , November 13th, 2013 at 08:50 AM (Mixing it up this year)
    Today I tried to see if butterfly or butterfrog was faster for me. Interesting result. I might have to bring myself to try it in a meet some time...... I just don't know if I could mentally bring myself to do it since butterfly is the way I was taught.

    Any comments welcome.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/strapless paddles holding 1:35's
    500 free kick w/zoomers
    2x50@1:00 #1 fly in :50 #2 butterfrog in :50
    2x50@:15RI angle arm fly
    2x50@:15RI torque drill
    2x50@1:00 #1 butterfrog in :48 #2 fly in :50
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  15. 11|11|13 and 11|12|13

    by , November 12th, 2013 at 10:32 PM (Blog)
    Swam yesterday.

    Did my very first yoga class!

    Then did some heavy leg weightlifting

    Washed and waxed my parents car (X5). The darn wax did not wan't to buff off, but fortunately it is an excellent rotator cuff exercise.


    Swam today

    lame blog - IK, but it is in the books

    Updated November 13th, 2013 at 04:44 PM by __steve__

    Categories
    Uncategorized
  16. Mon/Tues. November 11-12, 2013

    by , November 12th, 2013 at 05:03 PM (Fast Food Makes for Fast Swimming!)
    Monday morning was basically a zombie recovery swim. I don't know what exactly I did, but knew if I was going to swim, I'd have to do it from 7-8am, as that was the only timeslot available. I had to go to work by 10:00am for another 12 hours yesterday, bringing my daily total 16 in a row. Today will be 17, and by the time I do the meet on Saturday I'll have worked 20 days straight without a day off from work. My day off will consist of a 3 1/2 hour drive to Idaho, swim the best of the best events ever, and return home. My family is coming along, so it won't be boring on the road....plenty of and ...kids are great.

    Monday Swim: 2500 Yards of long and easy stuff, swimming, kicking, pulling.
    15 minutes of standing in the shower with the water as hot as possible trying to fall asleep.
    7-11 hot chocolate afterward to wake up.


    Tuesday (11:30-12:15pm)

    It was a little nicer being more awake for my swim today. I had a little more pep to get going, and my times showed it.

    Kind of a mish-mosh of stuff:

    300 Free

    8 x 50 Kick w/ board @ 1:00 (:45-:49)

    6 x 100 Free Pull @ 1:25 (1:06-1:07s)

    8 x 50 Kick w/ board @ 1:00 (:48-:50s)

    16 x 25 (w/ short fins) @ random amount of rest (:20-:30 rest on each wall)
    Odds SDK on back going 1/2way underwater.
    Evens Sprint Fly feeling speedy with the fins on

    ----------------------------------
    2100 Yards



    Not sure how much my endurance will hold up at the meet this weekend. I'm thinking the 1650 will be my warmup for sure now. Focusing now on survival of the middle 200 in the 400 IM, and rocking a good 200 Fly time if possible. I can fake a 200 Fly when needed!
  17. Tuesday, Nov. 12

    by , November 12th, 2013 at 05:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    4 x 50 scull w/agility paddles
    9 x 50 various fly drills
    50 EZ
    6 x 25 shooters @ :40
    50 EZ

    20 x 25 free w/zoomers, 1 breath @ :30-35
    100 EZ
    3 x (4 x 25, UW 20 y, @:30 + 50 EZ)
    100 EZ
    5 x 50 DPS free
    50 EZ

    Total: 2950


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

    Just did a recovery workout. Tried to work on breath control. Mine stinks right now. I think allergies are interfering. I love our new puppy, but I am definitely allergic to her.

    After I hopped out, one of the lifeguards (a varsity diver) said I do "the most intense workouts she's seen." I chuckled over that because there are always 3-4 college swimmers in at the same time I am. But they aren't doing HIT; their workouts are always 7,000+.
    Categories
    Swim Workouts
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/13/13

    by , November 12th, 2013 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 EZ
    2 X 50 fast
    1 X 50 EZ
    3 X 50 fast
    1 X 50 EZ
    4 X 50 fast
    1 X 50 EZ
    All choice on 1:15

    3 X 200 3:20
    8 X 100 1:40
    Swim or pull.
    200's: negative split
    100's: Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  19. Monday, Nov. 11

    by , November 12th, 2013 at 12:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/transition:

    600 various
    5 x 50 scull/drill
    8 x 25 power kick @ :45
    8 x 25 over kick free @ :45
    100 EZ
    4 x 25 burst ADK + cruise @ 1:00
    50 EZ

    Main Sets:

    Pyramid 50 frees
    9 x 50 @ 2:00 -- 6/7/8/9/20/9/8/7/6 fast stroke, then cruise
    200 EZ
    4 x 50 breast @ 2:00 -- 3/4/5/6 fast stroke
    -- I wanted to do 9 of these, but my calves were constantly cramping
    100 RZ

    6 x (25 AFAP kick + 25 EZ)
    -- 3 fins, 3 no fins
    100 EZ

    6 x 25 w/chute, fins & paddles
    -- sprint 12.5, EZ 12.5
    100 EZ

    Total: 3100


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

    I read with interest in Water Rat's blog that David Marsh's sprinters often do 3200 in 3 hours. Shows the importance of rest to maintain and work on top end speed! Just a recovery workout for me later today.
    Categories
    Swim Workouts
  20. 11/11/13

    11/11

    PM only SCY

    2x
    300 swim
    4x75 @ 1:20 kick/drill/swim I.M.O.
    8x25 @ :45 under H2O kick (dive in both ends)

    5x100 @ 1:20 D1-5 (1:09, 1:05, 1:03, 1:01, :59)
    8x25 @ :40 V.S.
    100 EZ

    Total: 2400

    So my upper respiratory infection turned into bronchitis. I have been fighting cough and heavy congestion now for almost a week. I am just trying to limp along training-wise and just touch the water every day so that when this finally runs its course, I can get back to business.
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    Swim Workouts