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  1. was supposed to be an easy day but...

    by , August 27th, 2013 at 07:36 AM (Mixing it up this year)
    Like happens so many times when you get into it you just got to give it your all.

    500 free
    500 free kick w/zoomers

    8x25@:45 free burst and cruise
    8x100@1:40 free w/snorkle, paddles & bouy I managed to descend these went 1:30, 1:27, 1:25, 1:24, 1:23, 1:21, 1:21, 1:19

    300 breast kick
    200 breast pull w/zoomers

    200 free
    100 1 arm fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  2. Symmetry...

    by , August 27th, 2013 at 01:12 AM (Alex's swim journal)
    Pyramids provide that. I love the symmetry of certain workouts... though while I'm doing them I'm not so fond. There was a certain symmetry today also in the fact that my first really hard workout after Madison was a repeat of my last really hard workout before Madison. Taper and reverse taper are now complete. Ready to move into my endurance and base-building phase.

    We went to the Racine Y; the new branch out on hwy 20. Nice water park, though I wish they would have used more of the space for lap lanes. As it turns out there weren't hardly any other lap swimmers anyway, so we never had to share a lane. Scotty did a longer warm-up than usual and said he regretted it about half way through our main set. I only did an 800 for warm-up (usually do 1000-1200), but I took a couple of short recovery swims between pyramids. Scotty and I swam all the pyramids together. I'm not too far behind him on fly, though I felt like I was losing a little more ground to him than I have been in the last couple of months. I beat him on almost all the back reps, he wiped the floor with me on breast stroke, and then we were close on the frees, really close on a few reps. Here's what I did:

    WU (800): 400 EZ swim (fr and bk); 4 x 100 IM on 2:00 (1:40-1:45)
    master's minute

    MS (2200):
    500 Fly Pyramid*
    100 recovery
    500 BK pyramid*
    100 recovery
    500 BR pyramid*
    master's minute
    500 FR pyramid*

    CD (1000): 200 fr, 200 bk (both EZ); 4 x 100 IM on 2:00 (1:45-1:50); 4 x 50 fr on 1:00

    TOTAL: 4000 SCY/100 minutes

    *The ladders in these sets were 25-50-75-100-100-75-50-25 with the interval set at :45/25... My 100s fly were in the high 1:30s, I was trying to relax as much as possible the first 75 and try to push a little on the last 25. 100s bk were in 1:32 and felt relaxed. 100s br were about 1:50... I was swimming :50 in the 50s, but just couldn't hold form on the 100s. The 100s fr were both in 1:15... an improvement over the last two times we did this workout.
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  3. Workout 08/26/13: OW

    by , August 26th, 2013 at 10:53 PM (Maple Syrup with a Side of Chlorine)
    I had a busy weekend at work and a quick day today. We interviewed for a second exchange student this afternoon. The boy from South Korea is coming on Sunday, and we might be hosting a girl from Germany as well. There are students with no homes to stay in, and with some extra room we are happy to help.

    I headed east this evening, despite the overcast sky and threat of thunderstorms, to meet up with GregJS for a swim at Lake Raponda. Here is the southern edge that greeted us as we drove to the beach to unload:


    No one else was adventurous enough to join us, which was too bad since the poor forecast kept all the boats off the 68 degree water. It was kinda strange swimming under total cloud cover, a little darker to the south with slight light trying to break through to the north. The water in this secluded spot is clear and not very deep, offering a great look at the rocks and other fauna below. Greg and I did a large loop totaling just under 1.4 miles in a little less than an hour. I even got to sample one of Greg's lemon-ginger scones before heading home!

    I am still ahead of GTD and two miles from 200, so even with the pool closed until next Tuesday, I should be on track to reach my goal of 300 miles for the year. We have one more group swim planned for Saturday morning, and I'm going to try to get in a swim or two myself on my own before then.

    Updated August 26th, 2013 at 11:41 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  4. Monday 8/26/13

    Monday 8/26

    PM only SCY

    800 (200 swim/200 kick w/ board)

    6x25 @ 1:30 scull w/ snorkel (really slow interval to focus on technique)
    100 EZ

    10x200 @ 2:30 AE **
    - cruised the first 9 and worked #10 (2:11, followed by 6 straight 2:10s, 2:07, 2:11, 1:58)

    250 EZ

    Total: 3300

    ** Most of today's practice was stationary body position drills, but the 10x200 was punishment for a few weeks ago when Kyle scheduled water polo for practice and only 12 of the 40 kids in the group showed up. He said we would be punished on day #1 as soon as practice started back up. To be quite honest, I did not find it to be punishing at all, but then again I did not take 3-5 weeks off!

    I also ran with my college girls during their practice, clocking a 21:43 5K (about 6:59-7:00 mile pace).
    Categories
    Swim Workouts
  5. Monday, August 26, 2013

    by , August 26th, 2013 at 10:11 PM (Trying to Train Smarter, Not Just Harder)
    So went to a little meet on Saturday and swam possibly the slowest I ever have in my entire career, other than at practice. Came away super motivated to bust out 100's on the 1:10 pace or better. Accomplished this pretty much this morning, at least. Plan is to be able to do 1:10's on the 1:30, then on the 1:20, then then on the 1:15. Today the main set was 200's and our lane picked the 2:50 interval, which, of course, afforded me a lot of rest. I descended down from about 2:33ish to 2:24ish. On my own at the end, I did 50's on the :45, and made myself go :35 or better on all of them. I think maybe I have gotten into the rut of the "just making the interval is good enough" mentality. That's gotta stop - if I want to swim fast in meets, I have to swim fast in practice! I want my leisurely pace to be 1:15, and right now, it's more like a 1:22. I can repeat 1:15's on, like, a 500, but I'm really pushing to do it, and that's not where I used to be. Changes will be made.

    Todays practice:
    500 back/free
    500 pull
    200 kick (breast)
    5 x 200 @ 2:50, descend 1-5
    100 easy
    8 x 50 kick @ 1:00
    100 easy
    12 x 25; 3 free, 3 stroke (breast) on :45; drill, 4-cycle speed play, sprint
    200 easy
    10 x 50 pull@ :45
    300 breast/free
    ~4000SCY

    Tomorrow: weights!
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  6. 08.26.13 - Monday workout

    by , August 26th, 2013 at 02:11 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt weak and tired through most of the workout. My times were OK though. Not sure why that is. I did play soccer for 90 min last night. Maybe I'm just a little worn out from that.

    SCY

    600 warm up

    4 x 200 - 3:00, Convert free -> IM (missed second one)
    1:00 Break
    4 x 200 - 3:00, 3:10, 3:20, 3:30, Convert IM -> IM Kick, start w/ 50 kick/150 IM
    1:00 Rest
    4 x 200 - 3:00, 1st, 2nd, 3rd, 4th 50 Kick
    50 Easy

    4 x 200 Kick w/ fins - 3:30, descend (made 2:32 on last one)
    50 Easy

    12 x 50 - 1:00 (3 x IM Order)
    50 Easy

    500 Timed Pull (5:32)
    I was a bit surprised at this. The 12 50s felt awful even though I had a couple fast 50s. Dave led the way through the first 150. I pulled even and started building a lead by 250 yards. Dave caught the clock after 300 while taking his first breath on the 13th length. He said were were ahead of 3:20 when he checked. By then I was a couple body lengths ahead but hurting very badly. At 400 yards, I was questioning whether or not I could finish. Somehow I kept it going and had enough lead to hold off Dave (for once). My arms were tingling when I was done... almost like they were going numb. Never felt that before and decided to cool down.

    100 cool down

    (4950 Total)
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  7. Without a swimming home!

    by , August 26th, 2013 at 01:54 PM (Chowmi's Blog)
    We are 1 week into the annual 2 week Baylor Fitness Center pool cleaning. It seems like forever. So in the meantime, i'm swimming LCM at SMU at evening and/or weekend practices.

    It's hard to say whether I am swimming well or not. The sets are quite different and honestly I don't really feel any need to prove myself, swim fast, or do anything extra special. In fact, I am now swimming in lane 4 to avoid the awful group dynamic and so I am leading the lane. I estimate I put in 87.5% blended effort, and modify some, but not as much as i'd like. Just trying to get through the next week without losing conditioning, sprint mode, or feel for the water. But I am also very conscious that I am only "treading water" and not making any attempt to "train" or "further fine-tune".

    I'm not sure how fast I am going. LCM just doesn't translate. Here are some sample times:

    6 x 100's pull on 1:55 desc. by 3: Held low 1:20 to 1:13's
    50's pull on 1:00 held 36-28
    A few 50's strong 33 high
    100's kick - strong effort 1:18 with optimus fins; otherwise 45 ave per 50 on 150's kick.

    So I don't think that's great, and i'm thinking the best thing to do is put on my TYR Burners and chase my swim times. Or wear my Speedo optimus fins and go my swim times.
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  8. Sunday Swim

    by , August 26th, 2013 at 11:32 AM (One Stroke at a Time)
    Sunday
    August 25
    SCY

    150 (yes, I missed warm-up again)
    6 x 125 kick on 2:10 build each 125 odds whip evens flutter
    9 x 100 pull on 1:30 broken at the 75 for 5 seconds with the last 25 with one breath
    4 x (50 breast on 1:10 descend then 250 on 3:50 swum as 200 free/50 back)
    100 easy
    3100 yards

    This was the first Sunday practice I've made in several months. Sunday's are generally distance/pace and I was limited in my ability to do this. (The main set today was 7 or 8 rounds depending on the lane and intervals so I did about half of it). I debated not going but decided at the last minute to head over to the pool (leading to missing warm-up again). I'm a little jealous reading everyone's meet reports because I wish there had been another meet here this summer (The Houston area had one). I really enjoyed seeeing people from other teams and hanging out at the meet in June. I would like to do this again. I'll have to wait until November when there is a short course meters meet here (although I may be at a chess tournament with my son that weekend so I'll see).
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  9. Week 48 - Monday

    by , August 26th, 2013 at 08:31 AM (After a long rest)
    I woke early again this morning, but unlike prior mornings I was sore and stiff. Yesterday and Saturday I worked on a work project and pretty much sat in a chair in front of my computer all weekend. It was not much fun but needed to be done. Today's practice was really long and tiring and I suspect I will be sore most of the week based on how I currently feel.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 40 getting my heart rate up

    Main set
    10x300 pull with paddles on 3.30
    100 easy
    4x(2x50 back on 55, 100 free on 1.05)

    Warm down
    100 easy

    Total 5200scy

    I held 31s on the transition 50s. I went 3.05s for the first 7 of the 300s, then had a 3.06 and 3.07 but finished with a 3.04. I did not feel that quick but was very pleased with these. On the last set the 50's back were active recovery and the 100s were fast. I went 1.01s on the first 3 100s and the last 100 I went 58. I was like jello when I got out.

    Updated August 26th, 2013 at 07:19 PM by StewartACarroll

    Categories
    Swim Workouts
  10. Temperature Inconsistancy

    by , August 26th, 2013 at 07:33 AM (Mixing it up this year)
    Well the CCAC is on the hot side now at 81.5 compared to the 77.8 last week. At least it wasn't the 85 the Y has.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free rt arm only w/paddle held 1:01's I can tell I don't get as deep a pull on this arm
    5x50@1:05 free lt arm only w/paddle held :56's
    250 kick w/zoomers
    5x50@1:00 free paddle on rt hand 4 kicks on the paddle had pull
    5x50@1:00 free paddle on lt hand 4 kicks on the paddle had pull
    250 kick w/zoomers
    5x100@1:45 free w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  11. Weekend to Portland, Gil Young/NW Zone LCM Meet Report

    by , August 25th, 2013 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Thursday, I started off my trip to Oregon, leaving around 4:00pm, with plans to go to my sister's house in Beaverton. Well, I stopped at a rest area about an hour and a half into the 5+ hour trip, and my little blue '83 Toyota pickup didn't want to restart. I was a bit upset at this point, and stuck in the middle of nowhere for a while. I had basic tools with me, and after working through everything, determined that my battery was dead...very dead. It was the original battery that we put in the truck when my father and I built the thing 6 years ago, so I guess I got my money's worth out of the battery. Well, I did the old "pop the clutch" trick to get the truck started, luckily the rest area had a downhill exit ramp back to the freeway, so it was easy. That was actually my first time doing that for a vehicle, and was happy it worked. I ended up turning the truck around at the next possible "No U-turn" turnaround (reserved for State Patrol) and headed back home for the evening. A little ticked that I wasn't in Oregon tonight, but glad I wasn't stranded. And I got to sleep in my own bed one more night.


    Friday morning, I got up, did a little work on my truck, and then ended up leaving town a little before 9:00am. This time I was in my wife's '99 Nissan Sentra, a more reliable and also better MPG car as well. I had to be to the Mt. Hood Pool by 3:00pm for checkin/4:00pm meet start time. It was a 5 hour trip, and I got there with plenty of time. Got to watch the lifeguards changing out the lanelines from SCY to LCM...they were loving life.


    All of my seed times for this meet were my season best times in the particular events, except the 50 Fly, which was my time from the 2012 season.

    Friday night:

    1500 Free - (19:52.77 seed time) - went 19:04.64
    1:09.53
    1:15.18
    1:16.38
    1:17.34 (4:58.53) - 400
    1:17.43
    1:16.96
    1:17.41
    1:17.85 (5:09.65) (10:08.08) - 800
    1:17.68
    1:16.90
    1:16.70
    1:17.35 (5:08.63) - 1200
    1:17.21
    1:16.94
    1:13.78

    This turned out to be what I think is my best event of the weekend. I swam it basically solo, lapping everyone in my heat at least once. I wasn't hurting a bit during the swim, and had no idea how fast I was truly going till it was over. My only battle, was with That Guy operating my lap counter. He kept flashing the number 43 repeatedly at me, occasionally giving the correct lap count number. It turns out he was giving the correct number every 3rd 100, which he said was "more than enough".
    I had a goal of making a time fast enough to earn the #1 spot in my age group in the USMS rankings, as this year was a "slow year" for my group in a few events. I ended up doing that, by over 25 seconds. We'll just have to see if there's any other late submissions into the database. For now, I'm #1.

    Saturday afternoon:

    800 Free - (seeded 10:04.80) - went 10:07.15

    Splits were basically the same as the first 800 of my 1500, only 1 second faster overall. The only thing good I did in this race was beat Kirk Nelson to the 50. I did Fly on the first 50 as well, after that Kirk smoked me. That Guy again counted for me, and I had no clue what he was doing...I think I'll have to fire him from this job in the future.

    100 Free - (seeded 1:02.67) - went 1:02.61
    29.50 / 33.11

    Felt good at the 50, legs died after the breakout of the 2nd length, arms got shorter about 15 meters later. It hurt. Still, a season best time.

    200 IM - (seeded 2:37.97) - went 2:36.81
    31.08
    42.51
    47.90
    35.32
    I did not want to swim this race after the 100 Free. I went to the blocks at the last minute, stepped up with no care at all, and dove off. I guess that was the trick, because I actually did good. Another season best. I had no one to race though, as I was in the 2nd to last heat middle lane.

    Saturday night night: Can't go to the Portland area without getting burgers from Burgerville!! Only 5 of the original cheeseburgers (love the special sauce) and a large blackberry milkshake. Topped it off later with a 1 liter of cherry coke from the store. My grandparents thought I was nuts eating all of that.

    Sunday morning:

    I was still at my grandparent's house at the time warmups began. I wasn't going to do a real warmup today, plus it was a bit chilly out, so I just stayed dry and warm...arriving on deck around 8:40am.

    50 Fly - (seeded 29.45) - went 29.66

    Not too shabby for my warmup. The guy next to me, a true sprinter, was about a bodylength behind me after the dive and breakout. In a matter of 3-4 strokes, he flew right past me though...how!?!?!??! After that he didn't accelerate any more though, but I had no chance to catch him.
    I did cooldown/warmup a 100 or so after this, in preparation for my 200 Free a few heats later.

    200 Free - (seeded 2:18.47) - went 2:18.35
    31.48
    35.38
    35.96
    35.53

    Another season best time. At least my splits were consistent, though it just felt slow overall. I was glad the 3 day meet was done though. Masters meets just shouldn't be spread out over this many days IMO.

    Sunday going home, I stopped in The Dalles for another round at Burgerville. Same order as the previous night. This is the last chance to eat at Burgerville going eastbound until you circle the globe, so you might as well stop.
  12. Recovery days in the lake...

    by , August 25th, 2013 at 04:13 PM (Alex's swim journal)
    My big 5000-yard workout on Friday left me pretty tired, though I have to say that 200 fly doesn't exhaust me as much as it used to now (maybe there's a 500-yard continuous fly in the near future?!). Friday's workout was also the last at the Kenosha YMCA until after the annual maintenance shutdown (Tuesday after Labor Day it re-opens). Scotty and I will head up to the YMCA in Racine County next week for a workout or two, but I'm going to take advantage of the last real week of summer to put in a lot of time in the lake.

    Next Saturday I'm planning to head down to DeKalb, IL, and swim the 5K postal with a group that's hosting at an LCM pool there... here's the announcement for anyone in the area who wants to join in:

    http://forums.usms.org/showthread.ph...527#post290527

    DeKalb is a little under 2 hours from here, so it will be another early morning, but it will be my last chance to get the 5K in... my usual timers have their weekend schedules filled now and there aren't that many LCM pools within easy driving distance... I suppose I could do it at the Pleasant Prairie rec-plex when they have their pool set up for long course on the weekends, but not being a member it will cost me and my timer a little more than I'd like to pay for another indoor swim.

    The lake was wonderful this weekend... water temp was baby-bear "just right" in the high 70s. Lots of sun, really beautiful for a swim. Saturday I did the following:

    400 EZ
    4 x thru
    --400 IM, :10-:20 r
    --400 recovery, :30-:45 r

    TOTAL: 3600 yards/75 minutes

    This was a nice challenge for a recovery swim. It was also a good opportunity to work on really stretching out my fly outside the SCY box. It's right at 50 yards between no wake buoys, and it was taking me about 15 strokes on the way out and 17-19?? on the way back. No wall at the other end, or even shallow area to get the advantage of a dive from standing, made turning around to finish the 100 fly really challenging. Plus there was a nice steady roll of small waves coming to shore from the breeze blowing in. All of this is what I consider good mental toughness training. I wasn't pushing the pace, just trying to be steady.

    Today's lake swim was a little later (yesterday I swam at 8AM), at about 11:30 or noon, so I kept it short so as not to burn myself to a crisp (temps are getting up to 90s today! I think for the first time all summer!). Water was very cool and inviting though. Here's what I did:

    400 EZ fr
    200 IM
    400 EZ fr
    4 x 100 (50 fly + 50 fr recovery)
    4 x 100 (50 bk + 50 fr recovery)
    200 EZ br

    TOTAL: 2000 yards/40-45 minutes
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  13. 08.24.13 - Saturday workout, catching up

    by , August 25th, 2013 at 09:22 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Bob Saturday at the Huntsville NAT. Sam headed back to school Friday. We will probably get a couple high school swimmers looking for doubles next week. It has been a decent week. I'm getting used to 5k/day again. Backstroke is improving but still weak. Some of my breaststroke changes are starting to pay off as well. I'm getting my hips forward and hands out faster which is helping me set up a longer glide.

    Friday (SCY)

    600 Warm up

    100 IM/200 IM/300 IM/400 IM, open turns at the end of each IM. If :10 seconds ahead of the 100 pace, substituted free for stroke.
    50 Easy

    7 rounds of:
    * 100 Pull hard - 1:20
    * 50 Kick easy - 1:10
    50 Easy

    1000 Something - can't remember now
    50 easy

    5 x 200 - 3:00 Convert free to fly

    12 x 50 - 1:00 kick w/ fins

    100 Cool down

    (5500 Total)

    Saturday workout (SCY)

    600 Warm up

    3 x 200 - 3:00, stroke down/free back
    3 x 200 - 3:00, descend (2:30, 2:25, 2:22)

    4 x 100 Kick w/ fins
    3 x 50 IM Order - 1:00
    1 x 100 Free - 1:30
    3 x 50 IM Order - 1:00
    3 x 100 Free - 1:30
    3 x 50 IM Order - 1:00
    5 x 100 Free - 1:30

    3 Rounds of:
    * 100 IM - 1:45
    * 100 Stroke - 1:45 (IM Order by round)
    * 200 Free - 3:00

    200 Cool down

    (4950 Total)
    Categories
    Swim Workouts
  14. An 85 degree day at the y

    by , August 24th, 2013 at 07:13 PM (Mixing it up this year)
    Today was Jen's 10 k day so I tried to help pace her some. She was holding a 1:40 per 100 pace. Even at the 85 degree temp I had a hard time slowing down so I tried to push her.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bout held 2:44's
    10x100@1:45 free w/snorkle held 1:30's
    5x100@1:40 free held 1:30's
    500 free kick w/zoomers
    10x100@1:40 free pacing for Jen

    Total 5000 yards
    Categories
    Swim Workouts
  15. Three days in a row

    by , August 24th, 2013 at 06:27 PM (One Stroke at a Time)
    Thursday August 22
    Lunch Bunch
    Managed to miss warm-up
    3 x (100 on 1:20-70 on 1:05-50 on 50 and 25 on 35)
    Round 1 swim Round 2 and 3 pull
    3 x (200 50 free/50 back/50 breast/50 free then 2 x 100 back then 100 25 free/25 back/25 breast/25 free then 50 back)
    Round one 1:30 base #2 1:35 base #3 1:40 base
    4 x 100 50 kick/50 swim on 10 sec rest
    200 easy

    3000 yards

    Friday August 23
    400 swim-300 pull-200 kick-100 IM drill-100 IM
    4 x 50 pull with buoy at ankles on 1:00
    4 x 50 pull on 50
    400 on 6:00
    4 x 50 pull with buoy at ankles on 1:00
    4 x 50 pull on 50
    100 easy
    2400 yards

    Saturday August 24
    400 swim
    3 x 200 pull on 3:00
    8 x 50 on 1:15 drill/swim
    25 on 30
    2 x 50 on 1:00 drill/swim
    3 x 75 on 1:15
    4 x 100 IM on 1:40
    50 easy

    100 on 1:40 then 75 on 1:15 then 25 on 25 then 100 on 1:40 then 75 on 1:15 then 3 x 25 on 25 then 100 on 1:40 then 75 on 1:15 then 5 x 25 on 25 whole set kick

    100 on 1:30 then 75 on 1:15 then 25 on 30 then 100 on 1:30 then 75 on 1:15 then 3 x 25 on 30 then 100 on 1:30 then 75 on 1:15 then 5 x 25 on 30 whole set swim

    100 easy
    3800 yards


    I've had a busy few days but managed to get a swim in each day for the last three days. On Thursday, I wasn't particularly tired but I was slow. Our coach even asked me if I was feeling okay. I missed all of warm-up because I was trying to navigate some new on-line pre-authorization system for a prescription I wrote. It seemed like it should be easy but was not. I should have just warmed-up and then started rather than just jumped in the set. Friday I did about 2/3s of the work-out and was still struggling a bit. Today, I felt much better. I met with my oncologist on Thursday and I've had a partial response to the treatment-- all the masses in my liver are shrinking and the tumor marker is in the normal range. Unfortunately, my normal liver is also taking a hit so I will have my medications adjusted and start back on the new regimen on Monday. I was told that the main side effect is fatigue. So, I'll plan to take it pretty easy but still want to keep trying to swim 3-4 times a week because I feel much better and sleep much better when I exercise. Until next time.

    Updated August 24th, 2013 at 11:38 PM by MaryR

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  16. Thursday 8/22/13

    Thursday 8/22

    PM only SCY

    300 swim

    4x
    4x25 @ :30 FR kick FAST
    150 @ 1:50 pull w/ buoy + paddles D1-4 by round

    100 EZ

    Total: 1400

    Had limited time to practice today because college season has started back up. However I did get in a 3 mile run with the girls after my short pool workout.

    Updated August 29th, 2013 at 07:54 AM by Calvin S

    Categories
    Swim Workouts
  17. 8|24|13 SCY, track vs grab (suggestions welcomed)

    SCY

    WARMUP
    500 easy WF

    DRILLS
    1500 various WF, S, and without

    STARTS
    1 track, 1 grab, 1 track again

    • filmed


    SWIM
    4 x 25 fly @ 0:30 WF

    10 x 50 free from block on 1:00

    • aerobic


    4 x 50 free from block on 2:00, 25 fast/25 easy

    • 11 - 12's (one of the 11's was the grab type)



    Can only link one vid address per message. Here is the track style:

    Updated August 25th, 2013 at 11:41 AM by __steve__

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  18. Week 47 - Saturday

    by , August 24th, 2013 at 10:38 AM (After a long rest)
    I woke ahead of the alarm again this morning and used the extra time to make breakfast and to read the daily online news(British papers). The English Premier League started last week and my team, Arsenal did not have the best of starts. They played Fulham in the early game today so it was good to read the reports with the built upmto the game in the papers; I found out after practice that they won 3-1 which was great and hopefully gets the media off there backs.

    Todays practice was a great workout and despite hurting on the main set it was great to work on speed endurance and something I need to continue to work on.

    Warm up
    4x200 with snorkel on 2.50 swum 100 free, 50 back, 50 free
    8x50 kick on 50

    Main set
    6x(225 free on 2.40 swum 200 strong 25 fast, then 75 fast on 1.30)
    100 easy
    300 with snorkel
    4x50 fly kick with hands at side on 1 min
    4x25 fly on 30
    100 fly strong but relaxed

    Warm down
    200 easy

    Total 4000scy

    The 225s I held 2.23-2.25s and the 75s I went 41-42s. I felt strong throughout this set and focused on staying relaxed on the first 200 of the 225s with long strokes. I had a few turn challenges on these due to being too close to the wall so will need to,work on my positioning when I turn. My underwaters felt good today. The fly was fun and my coach told me he wants me working on this. I typically do one arm fly due to an old injury, and I know it's mainly a mental thing, and can do a good fly, but typically wimp out.

    After practice a group of us got together with our coach and discussed the fall and spring schedules with Worlds in mind next summer. We will be picking up the number of organized swims the week after next which will help since public swimming can be a challenge. It still amazes me when people expect there own lane and refuse to circle swim. We also discusse the group signing up for USAS meets this fall with a Taper meet in December or January. We have meets at our pool both months. I would like to do 3 Tapers but the coach prefers 2 next year. We will be following the 3 week modules I did prior to short course Nationals Concluding with a 3 week Taper. I will be signing up for a BB meet in October to get my USAS A times.

    When I asked my daughter if she was ok with me swimming in her meets she said she was ok as long as I don't swim in her sessions. I thought this was pretty funny. On one hand she is proud of me but not so proud that she wants her friends to know I am her dad! I have made progress though because the last time I asked she did not hesitate when she said "NO" she did not want me swimming her meets.

    Updated August 24th, 2013 at 10:44 AM by StewartACarroll

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    Swim Workouts
  19. Friday, August 23, 2013

    by , August 23rd, 2013 at 09:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 78
    Sunny, humidity at 78%

    Warm Up
    Bands
    400 FR
    200 FR-K w/snorkel
    200 BR 2(25K,25S) w/snorkel
    200 Fly 2(15K,15DR,20S) w/snorkel
    200 BK
    4x50 FR on HR rest as 25 Fast, 25 EA

    *Set 1*
    10x50s on HR rest, build Smooth to Fast w/max SPL-25 *34s-33s
    ---100 Bk

    *Set 2*
    16x50s FR on 1:00 w/agility paddles-buoy-tube *36-34
    ---200 BK

    *Set 3*
    2(3x100 as broken on :40, on HR rest) negative split goal; 33/31
    *34/31, 33/32, 32/31
    *33/31, 33/30, 32/31
    ---200 Back

    *Set 4*
    2000 FR Swim w/snorkel-fins as mix of kicking, drills, swim

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    Comments
    The good news is that I have been swimming steady so this summer as compared to the last several summers with 6-8 dry weeks. But somehow I have a reoccurring vulnerable wellness period from the end of end of July through most of August where my lower back is aching, various allergies, arms/shoulders are tender, and my energy levels fluctuate regardless of my ongoing effort towards healthy lifestyle and fitness. There could some correlation with that the second half of summer and early fall is usually the peak workload time for my professional projects and contracts. This week was good in that my lower back has regained a pain-free status without the use of any OTC NSAID, and my energy levels are more consistent.

    I have been working on developing my freestyle speed as sustainable and efficient towards competing in the 200, 100, and 50 events. I was pleased with Set 1 to swim FR 50s of 34/33 with SPL 24-25, as it was not that long ago when swimming FR SPL-28 LCM even slowly was a challenge. Set 3 was supposed to be 2(4x100 broken at 50), but after 3x100 I was really tired, so recovered a while, then attempted another round. Each time the first 50 would feel so steady and smooth, then I would have to really build the kick and power the arms trying to swim a 31 or 30 the second 50. I was really wiped out after finishing Set 3.

    Mon, Wed, Fri are LCM sessions, and Tue, Thur are SCY sessions where Sat is a mix of LCM/SCY or just SCY. The FGCU LCM pool will be transitioned as two SCY courses on Sept. 19 until the completion of the Women's NCAA DIV I season. I will miss LCM, where my preference would be to have access to both SCY & LCM year round for the different training dynamics available from each course.
    Categories
    Swim Workouts
  20. Finishing reverse taper... Time Trials

    by , August 23rd, 2013 at 06:14 PM (Alex's swim journal)
    Tuesday I swam another 3000 at the lake; nearly a repeat of a workout I did a couple of weeks ago... still loosening up from the 2.4-miler last saturday, so I didn't push it and used longer rests:

    WU (500): fr, bk, fr, br, fr by 100s

    MS (2000):
    (1) 800 = 50 fly--150 fr--50 bk--150 ft--50 br--150 fr--50 fr hard--150 fr recovery
    1:00 rest
    (2) 600 = 50 fly--100 fr--50 bk--100 fr--50 br--100 fr--50 fr hard--100 fr recovery
    1:00 rest
    (3) 400 = 50 fly--50 fr--50 bk--50 fr--50 br--50 fr--50 fr hard--50 fr recovery
    1:00 rest
    (4) 200 IM
    Master's minute

    CD (500): repeat of WU.

    3000 yards in 65 minutes.


    Wednesday (8/21) I got together with Scotty and did even less yardage, but I wanted to time trial myself in the 50s to get a better idea of what my "sprint" speed is (most of my SCY 50 times were from last winter-spring, and I know I've improved a little since then). We only did 2000 but after 1000 in warm-up (which included a 200 IM from push that was within 2 seconds of my best 200 IM meet time off the blocks!) we took turns timing each other for 50s off the blocks... and had the lifeguard time us for a couple of head-to-head 50s. Here's how it went:

    50 Back x 2 (first one was in :38-:39; the second one was racing Scotty, I beat him by a second, but came in a little slower at :40)
    50 Fly x 2 (both in :40--one of these was head to head with Scotty, he was trying to pce me to under :40, but I couldn't hang... couldn't get the rhythm, I think b/c my body is locked into 400 IM and 200 fly pace, since I've been working on that so much. This is disappointing for me because my starts were pretty good, and I thought I would take more than :03-:04 seconds off my "hard" pace from push).
    50 Free = :30-:31 (Scotty and I raced this one, but since we were using the digital pace clock, which the lifeguard was watching for us, we didn't get a very accurate time, I beat Scotty by a hand... but I really wanted to crack that 30-second barrier. Don't get me wrong, I was perfectly happy to beat Scotty in free!).

    Scotty did a breast 50 instead of a second fly 50; I don't think he was all that happy with it. But coming off a couple of months of more middle to long distance training neither of us was crestfallen by the performance either. My 50 back was several seconds faster than my last 50 back SCY in a meet (:43 if I remember correctly, which is now only a couple of seconds away from my goal 200 pace). My 50 meter back at the long course meet was :41 two months ago, and my first 50 of a 100 SCY at the state meet in March was :41, so I really thought I'd be closer to :37. My 50 fly, while still not under :40 officially, was still 3 seconds faster than anything I've done in a meet.

    Today I did a fairly difficult 5000-yard workout; focus on endurance. I'm going to be doing the postal 5k in the next week or so, but I also wanted to get a fix on my 200 fly and back times, hence the set in the middle. Here's what I did:

    WU (1000):
    400 EZ free, build pace, on 7:00
    4 x 100 IM on 2:00 (low 1:40s)
    4 x 50 fr on 1:00 (desc. from :41 to :35)

    MS (3000):
    --1000 fr on 18:00 (15:37?)
    --5 x 200 on 4:00 (or 5:00), swum as follows:
    #1 = 200 fly on 5:00*
    #2 = 200 back on 4:00 (3:19)
    #3 = 200 breast on 5:00 (slow, think turtle w/ broken leg)
    #4-5 = 200 free on 4:00 (both in 2:52-2:53 range, split close to :42, :43, :44-:45, :43)
    --1000 on 18:00 (15:50s)

    CD (1000):
    4 x 50 fr on 1:00 (:43s)
    4 x 100 IM on 2:00 (1:45-1:50, wasn't purposely trying to ascend... I was falling off an energy cliff)
    400 EZ swim (alternated free and back)

    TOTAL: 5000 SCY/100 minutes

    *200 fly = 3:21 (My splits were :48, 1:38, 2:30, 3:21, which means by 50 I swam a fairly even pace--:48, :50, :52, :51. So my 50 fly might not have gone under :40 from the blocks, but my 200 fly from push is very close to evenly paced at :50/50. Speed has gotten slightly better, but endurance has gotten a LOT better over the last 8 months with fly! I felt pretty relaxed and wasn't too exhausted at the end of it.)

    My short term goal for 200 fly, and I really didn't know how feasible it was, was to get down to 3:20... long term I'd still like to get down below 3:00. Maybe a good short-term goal now is 3:12... a :48/50 pace.

    I'm headed into a base-building/endurance phase of my training now; the long OW swim last weekend and maybe sprinkling in the 5K postal and the 3000/6000-yard postal swims on the weekends over the next month and a half give me some fun things to train for... more on that later!
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