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  1. 5|29|14 LCM

    1100 real easy with short fins

    50 fr, moderate with one breath

    5 x 50 on 2:00, moderate- high 30's

    2 x (50 fast/50easy) on 3:00 with short fins- 29/28 on fast's

    Updated May 30th, 2014 at 03:28 PM by __steve__

  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/30/2013

    by , May 29th, 2014 at 12:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 50 1:00 1:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    10 X 50 kick
    5 on 1:10
    5 on 1:00

    12 X 100 FRIM (IM substituting free for fly) 1:45


    1 X 50 fast
    1 X 50 easy
    2 X 50 fast
    1 X 50 easy
    3 X 50 fast
    1 x 50 easy
    4 X 50 fast
    1 x 50 easy
    5 X 50 fast
    3 X 50 easy swim down
    All 50's on 1:15

    4000 Y/M
    Swim Workouts
  3. Week 87 - Thursday

    by , May 29th, 2014 at 09:20 AM (After a long rest)
    I managed to get to the gym after my call to Korea. I arrived a little later than I hoped but got a good workout in. I did my normal 3 rounds with 10,8,6 reps per round at 80%, max, and fail also by round.

    3x(leg press, leg extension, reverse leg curls, lunges, squats, lower back extension)

    i hurt pretty bad after this one and was very tired when I got home. I had a very solid nights sleep and woke just as the alarm was about to go off. I was still very tired this morning and despite the workout not being written as a recovery I swam it as recovery.

    warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 back free by 25 on 40

    main set
    6x(200 free with snorkel on 2.30, 100 free on 1.30, 100 kick on 1.45)

    warm down
    8x50 drill on 1min
    100 easy

    total 4100scy

    i was holding 2.15s on the 200s, 1.05-1.07 on the 100s and 1.30s on the kick. I felt very physically tired.
    Swim Workouts
  4. Distance again today but not nearly as good as Tuesday

    by , May 29th, 2014 at 08:42 AM (Mixing it up this year)
    Getting old stinks. I just can't recover as well as I used to. I'll get my day off on Sunday and then the start of next week should be good again.

    I did have some issues with my knee again but between rounds I just did a little light breast kick on the wall and it worked itself out.

    This was a distance set today but I was not as fast as I should have been. I am thinking my patern may need to change to a 3 day patern, hard distance, moderate stroke work, then easy day. The only problem becomes lane availability and my not having to share on Tuesdays and Thursdays. The rest of the time I just run over the other lap swimmers.

    400 free
    400 free kick w/zoomers

    2 rounds of free w/paddles & bouy
    R1 400mod/300fast/200mod/100neg
    R2 400fast/300mod/200neg/100mod
    400@7:00 R1 6:30 R2 6:21
    300@5:00 R1 4:31 R2 4:45
    200@3:30 R1 3:15 R2 3:01
    100@1:45 R1 1:39 R2 1:44
    1 minute rest also did breast kick against wall to loosen knee

    400 free kick w/zoomers
    400 free EZ w/snorkle

    Total 3600 meters
    Swim Workouts
  5. Wed., May 28

    by , May 28th, 2014 at 04:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    3 x 50 scull
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

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

    I decided to reprise the modified USRPT type set I did around 10 days ago.

    5 x (10 x 25 @ 100 pace + 100 EZ)

    R1 = backstroke, aiming for 15 mids, 10-11 SDKs @ :45
    R2 = breast, aiming for 18 mids @ :50
    R3 = fly w/fins (12s) (7 kicks, 6 stories, 3 breaths) @ 40
    R4 = dolphin kick w/board & fins @ :40 (12s)
    R5 = free w/paddles, only did 4 of these bc I couldn't swim through calf cramps

    extra 100 EZ

    Total: 3050


    2 thoughts on USRPT:

    1. My 100 pace in a drag suit is not the same as my 100 pace in a tech suit. So I will err on the side of giving myself 1/3 second or so leeway.

    2. To do USRPT, I can't replicate my 100 kicking patterns exactly. It's one thing to take 12 kicks off a wall if you're only doing 4 25s in a race. It's another thing to do a whole bunch of 25s this way. Still, next time I try backstroke, I really would like to try to do 12 kicks. This will result in me missing sooner than I should, but so what.
    Swim Workouts
  6. Workout 05/28/14: noon

    by , May 28th, 2014 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    Wow, it's been over a week since I was in the water.

    200 Fr/200 Bk/200 IM Drill

    Kick Pull Swim (board/buoy/AP)
    050 100 200
    100 150 300
    050 100 200

    100 EZ

    4 x (25 B/c into 25 DPS) on :60
    4 x 100 (IM, Bk, Fr, Fly) on 2:00

    4 x 75 on 1:20 (kick, fast swim IMO, pull)
    100 loosen and out
    (Solo/Rec/2950 yds/60 min)

    Last weekend we took the exchange kids to NYC for their visit after school on Friday, which was actually their school-wide Serve-a-thon day as each class did different projects in the community (the guys in Preston's class helped me to finish grouting the 3rd floor bathrooms at the college!). We head out from SW VT to Poughkeepsie, NY, and take the Metro North commuter train into Grand Central, a comfortable and inexpensive trip. A thunderstorm greeted us as we explored Times Square, drenching us and all the other people (including the soldiers there for Fleet Week):

    Saturday morning was beautiful as we toured Manhattan on foot. We checked in to many sights in the city and even took took the Staten Island Ferry for some great views of the lower part of the city:

    Looks like a quiet rest of the week on the home front, but then the final week of school and graduation parties for Jinho will pick up, so I need to make sure I get into the water.
    Swim Workouts , NSR
  7. Week 87 - Wednesday

    by , May 28th, 2014 at 02:05 PM (After a long rest)
    I woke up really tired and stiff this morning with a kink in my neck. I guess I just slept really heavy. I struggled loosening up in the pool as a result today. This was not one of my best workouts but luckily we did not do our 10x100 set on 1min with fins. I have this one to look forward to on Friday.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x(2x100 kick with fins on 1.25, 50 under water on 1min with fins)
    8x100 free aerobic with snorkel on 1.15
    100 easy
    4x(200 free with snorkel on 3 mins, 100 free AFAP on 2mins, 2x50 drill swim IM order by round on 1min)
    12x25 race pace 200 on 40 to your feet

    Warm down
    200 easy

    Total 4450scy

    Nothing really to write about today. I held 1.05 pace on the aerobic 100s, then was holding 2.10s on the 200 in the main set. On the AFAP 100s I was 56/57s throughout with the last round being the quickest with a solid 56. I felt like I was really working these and the effort felt much quicker than the times I was doing. The fast 25s I held 13s to my feet. I have a call with our Korean partner this evening and may not make it to the gym, but I will try to lift if the call finishes at a reasonable time. Fingers crossed I can get a good nights sleep tonight.
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/29/2013

    by , May 28th, 2014 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCMWARM UP:3 X 100 2:00 1:451 X 250 4:15 --Two rounds. Round 1 intervals left, 2 right.3 X 100 kick 2:301 X 100 swim 2:003 X 100 kick--2nd 50 fast-- 2:304 X (4 X 50 1:15 #4 on 2:00Choice. IM'ers 1 round of eachSwim 1-3 moderate #4 swim @ 100%6 X 200 pull 3:30100 long/100 fastWARM DOWN: 4 x 50 easy4000M
    Swim Workouts
  9. Stroke work with a hyper extended knee...Interesting

    by , May 28th, 2014 at 08:29 AM (Mixing it up this year)
    Well I broke out my 20 year old knee brace and put it back on after yesterdays incident where I hyperextended my knee. This morning I could see it was a little swollen but it didn't hurt. And yes stupid me had to test it out by swimming ..... breaststroke. Just needed to see I could still move it without pain but I had no power what so ever.

    At Nationals I only need to swim 100 breast in my 400 IM as long as I can keep the kick legal I can pull it like I normally do.

    I felt like #%@# today, I guess yesterday took a lot out of my. I just wish I could recover better.

    400 free
    400 free kick w/zoomers
    600 free w/paddles & bouy
    200 fly alt 25 drill/25 swim
    4x50@1:15 fly
    200 back alt 25 drill/25 swim
    4x50@1:15 back
    200 breast alt 25 drill/25 swim
    4x50@1:15 breast barely made these
    200 free alt 25 drill/25 swim
    4x50@1 Free EZ

    Total 3000 meters
    Swim Workouts
  10. Week 87 - Tuesday

    by , May 27th, 2014 at 07:23 PM (After a long rest)
    The drive home yesterday was very wet and was quite long. As a result I went to bed tired and I was very tired this morning. Today's workout was not hard but was also not exactly a recovery workout either.

    Warm up
    400 free with snorkel
    6x50 catchup

    Main set
    4x(2x50 on 40, 50 back on 45, 50 streamline kick on 1min)
    12x50 drill/swim with fins on 50
    3x300 swim on 4min breathing 3,5 by 50
    100 easy
    4x50 AFAP on 2min

    Warm down
    200 easy

    Total 3500LCM

    I was holding 33-34 on the 50s on 40, 37s on the back and 50s on the kick. This was a harder set than I thought it was going to be. The drill/swim I worked on hand entry and felt pretty good. The 300s I swam smooth and relaxed and somewhat active recovery; I was getting about 10 seconds rest in these. The AFAP 50s from a push I was 29-30s.

    Tomorrow we have our 10x100s on 1min with fins set which is always hard. Hopefully I will feel less tired tomorrow.
    Swim Workouts
  11. Sunday, May 27

    by , May 27th, 2014 at 07:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    I swam with two of my masters swimmers and it was so nice to have some company.

    Warm up:

    700 various
    4 x 25 scull
    4 x (25 shooter + 25 EZ with fins)

    Main sets:

    4 x 50 burst + cruise @ 1:10
    4 x 50, 25 fast + 25 EZ @ 1:10
    50 EZ

    4 x 200 kick
    -- 2 without fins @ 3:30
    -- 2 with fins @ 3:00
    50 EZ

    4 x 200 @ 3:30
    -- after 3 hours of hard work in the garden, my shoulders didn't want to do 200s
    -- I did 150 backstroke w/paddles and tried to hold a fasting oace
    100 EZ

    10 x 25 breast @ 100 pace at :40
    100 EZ

    Total: 3550


    Since my long course season is a bust with the meet cancellation, I just went along with the 200s. . I also took the next two days off to hang out with my family and continue the landscape/reclaiming the backyard project. I'll go to the pool tomorrow. But it's very hard for me to be motivated without a meet ...

    What is wrong with the blogs? When I was on my computer, I couldn't do any editing or formatting. Typed thus in my iPad.
  12. 5|27|14 LCM (formatting test edit)

    100 warmup

    50 fr fast, snorkel
    • 32

    50 fr easy

    12 x 50 fr on 1:00, fins burst breakout and 2 strokes, easy remainder

    4 x 50 flutter kick on 2:00, snorkel
    • 53, 56, 54, 58

    50 easy kick

    50 moderate fr
    • 37

    Updated May 28th, 2014 at 04:30 PM by __steve__

  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/28/2013

    by , May 27th, 2014 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:40 1:30
    4 X 50 1:00 1:00
    1 X 200 3:00 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 x 50 descend 1:10
    1 x 100 fast 3:00
    Three rounds, choice.

    13 X 100 2:00
    50 long/50 fast--swim or pull
    #12&13 are easy swim down

    4000 Y/M
    Swim Workouts
  14. Back to long course and a cold pool

    by , May 27th, 2014 at 08:41 AM (Mixing it up this year)
    Today I did a distance workout and just prayed no one would join me. Normally on Tuesday and Thursday the pool is empty but today the tri team was there and they expanded out more than normal. As long as I don't have to share I don't care.

    I felt like I kicked butt today or I kicked my own... This is perhaps the best workout I have done in a long time. Felt good, solid, strong and no issues with my heart racing. Back is still sore but that is something I will just have to deal with.

    Too bad I have to sleep, that is when my back muscles just tighten up. Once I am moving I seem to do better.

    400 free
    2x350@6 free w/strapless paddles & bouy negative split went 5:11, 5:08
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    800 free for time w/paddles & bouy went 12:21
    7x100@1:45 free w/strapless paddles & bouy at pace held 1:33's
    400 free EZ
    300 free kick w/zoomers

    Total 4000 meters
    Swim Workouts
  15. Week 87 - Monday

    by , May 26th, 2014 at 11:01 PM (After a long rest)
    My family and I are visiting friends in Tulsa and we had a great weekend. This morning I swam with the Jenks masters but a lot of there team and coach were at an open water meet in Bentonville, Arkansas and the workout was self directed. I choose to do our normal longer than normal Monday morning workout with a long high intensity pull set. I felt great today.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    10x300 pull with paddles on 3.45
    10x50 drill on 1min

    Warm down
    300 easy

    Total 4500LCM

    I was holding between 1.08-1.10 pace throughout the pull set and felt really long and smooth. I had one other person in my lane who was doing his own thing and I tended to be slightly slower when I caught and tried passing him. I worked on little finger(pinky) hand entry throughout but especially on the drill set. Today I felt good.
    Swim Workouts
  16. 5|26|14 SCM unable to use paragraph marks on this forum

    500 easy free

    500 kick

    20 x 25 on 1:00 free hypoxic with fins and snorkel

    1300 easy drills, some bk, br, and fk, with fins and snorkel

    Kept heart rate below 110 bpm except for the hypoxic stuff

    Updated May 28th, 2014 at 04:31 PM by __steve__

  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/27/2013

    by , May 26th, 2014 at 12:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 2:00 1:45
    2 X 200 3:30 3:20
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:30
    8 X 50 kick 1:15

    3 x (5 X 50 1:15
    Four stroke/1 easy free
    Round 1 fly, 2 back, 3 breast

    4 X (3 X 100 2:00 #3 on 2:30
    #1 fast(85/90%) #2/3 moderate

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Memorial Day at the Y

    by , May 26th, 2014 at 12:12 PM (Mixing it up this year)
    Luckily the pool was on the cool side but unfortunately my back was way too tight. That is what happens when you help you daughter out with goats and a lot of dogs at the kennel yesterday.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/paddles & snorkle
    200 1 arm fly alternate rt/lt w/zoomers
    200 fly kick on back w/zoomers
    200 fly w/zoomers
    400 breast kick w/br fins
    200 breast pull w/zoomers
    200 accordion drill w/snorkle
    200 breast
    5x100@1:45 as 50 free/50 back w/paddles went 1:35,1:30,1:28,1:26,1:24
    200 free kick w/zoomers
    100 1 arm fly
    200 free EZ

    Total 4000 yards
    Swim Workouts
  19. Week 86 - Saturday

    by , May 24th, 2014 at 07:16 PM (After a long rest)
    Due to our trip to Oklahoma my daughter swam with my masters team today. She started out in my lane but ended up moving over one lane after the warm up. She did awesome and it's scary how quick she is getting and how much she has improved since the last time she trained with me.

    600 free with snorkel

    Main sets8x50 free on 35
    4x(2x100 kick on 2mins AFAP, 4x50 free best average on 50)
    6x75 overkick on 1min
    12x25 race pace at 200 pace to your fee
    t100 easy

    We switched the pool from scy to LCM

    100 LCM AFAP
    100 easy

    Total 3400scy, 200LCM

    The lane two over from mine was setup with a video camera and a number of our team worked on stroke technique. Due to my location I could see my stroke on the camera for all except the final couple of yards of my swims. I noticed on the best average 50s that I had a lot of bubbles on my catch and will work with my coach on this. On the transition 50s I held 30s. On the fast kick I held between 1.17-1.19 and the best average 50s I was holding 27-28s. The overkick I felt pretty strong. On the race pace 25s I was holding 13-14s. On the LCM 100 from the block I went 59 which I was happy with at the end of practice.

    Updated May 28th, 2014 at 02:56 PM by StewartACarroll

    Swim Workouts
  20. 23 and 24 May

    2000 m Very easy stuff yesterday, except for 20 x 25 hypoxic free on 40 with fins

    1500 today keeping HR less than 110 bpm

    Updated May 28th, 2014 at 04:32 PM by __steve__