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  1. Still ten for ten on toes

    It was cloudy, cold, and windy this morning at our 6am masters workout. With the full moon, I was hoping for a simultaneous moonset and sunrise, but the clouds revealed neither. Still, the dramatic dark clouds moving across the sky were plenty entertaining to watch as I did the following team+solo combo workout:

    400 lcm warmup

    4 x 150 (kick/swim/kick)

    50 easy

    5 x 100 FR @ 1:45, best average [1:28-1:30, avg. 1:29]

    5 x 50 non-free @ 1:10

    4 x 100 drill/swim, choice

    400 FR pull w/paddles

    12 x 100 FR/BK halfsies, 3 each @ 2:00, 1:55, 1:50, 1:45, desc. each set of 3 [1:36, 37, 37, 36 on fast ones]

    Magic 700, alternating fast FR / easy BK

    800 warmdown + play

    That was it! On the warmdown I was backstroking along, watching what I first took as a bird-shaped kite flying nearby. It turned out to be our resident bald eagle air-surfing the gusty breezes. After I turned over and did a few strokes of freestyle, I thought about my feet trailing behind me, and how they might look vaguely fish-shaped from above, and decided to kick a little harder instead of just letting them trail behind me. It must have worked!
  2. Week 72 - Thursday

    by , February 13th, 2014 at 09:27 PM (After a long rest)
    Today was another crazy work day and I had a customer visiting us to discuss becoming a business partner around a new software product we have developed. As a result of my work commitment i had to make todays workout shorter than i would have liked, however the intensity was way up today and i was very happy with how i did today despite waking up pretty tired.

    600 free with snorkel
    12x75 on 1.05 swum as kick, drill, kick

    Main sets
    4x(200 free on 2.05, 4x50 kick on 50)

    Warm down
    200 easy

    Total 3300scy

    Yes the 200s were really on 2.05. When I saw the time Tom set I almost freaked but after deciding to just do my best I focused on keeping my stroke long. I held 1.58-2.00 and actually descended each 200 by round. My overall conditioning has been good for a while and this was definitely another confidence boost. Even with the 200s I worked the kick pretty hard and was holding 40-42 on these. The first 50 kick was typically my slowest of each round.

    I went back in my flog from one year ago and in January 2013 I did my first masters meet and from the blocks I went 1.59. Today was a great workout and I have to keep reminding myself I have only been at this weight for a year and during that time have dropped a lot of time and I feel I have a lot more that I can drop. Today was a glass half full kind of a day.
    Swim Workouts
  3. Thursday, Feb. 6

    by , February 13th, 2014 at 05:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    4 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    fly (23), breast (26), fly-back (23 high)

    4 x 25 IM order @ 100 pace @ :40
    -- had planned on trying 20 x 25, but was too beat and so desisted
    100 EZ

    10 x 25 backstroke kick w/fins, 15 UW @ 100 pace @ :40
    250 EZ

    Total: 2850


    Had hoped to do a different workout today, but by my 6th workout in a row, I'm usually feeling beat. And I guess yesterday's 3000 was a bit long for a recovery workout. Hitting the gym tomorrow am, and then hopping a plan to Cali with Lil Fort. After this super dreary/snowy Pittsburgh winter, it will be nice to have a few days of sunshine!
    Swim Workouts
  4. Thursday 2/13/14

    Thursday 2/13

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 I.M. drill
    4x25 @ :40 V.S.

    25 @ :05 rest FAST w/ paddles + fins + chute (this set was written for power towers, but I did not have access to one, so the parachute had to suffice for resistance)
    25 @ :05 rest EZ
    25 @ :05 rest FAST w/ paddles + fins
    25 @ :05 rest EZ
    4x50 @ :35 lactic hold

    300 EZ

    Total: 2000

    PM swim:

    400 swim w/ opposite fin + opposite paddle (alternate every 100)
    8x25 @ :10 rest scull/drill I.M.O.
    6x50 @ 1:00 kick w/ board D1-3, 4-6

    - 350 yards (I didn't finish this set the second time through)**

    Total: 1450

    ** So I had time for a short swim this morning, and did ~ 50% of the club team's Wednesday AM workout (I had the coach send it to me, it was a stations workout). I didn't think much of it because I planned to do my main workout this afternoon. However, when I got in to start my warm-up this afternoon, the SIU men's team came and took all 5 of the lanes at the warm-up end of the pool. I don't blame them, I blame the silly diving coaches who were judging diving, who (I believe) complained that the people swimming at the competition end were splashing them and distracting them from diving and so sent them to the other end of the just turned out to be a bust training wise, but at least I got to touch the water twice.

    Updated February 13th, 2014 at 05:40 PM by Calvin S

  5. Thu Feb 13th 2014 SCY

    by , February 13th, 2014 at 02:08 PM (Ande's Swimming Blog)
    Thu Feb 13th 2014 SCY

    Lifted yesterday
    Yesterday 1980 Olympian John Simons dropped in and swam in my lane
    he's training to do the English Channel

    Whitney Coached
    6:30 to 8:00 dove in at 6:00
    swam with Jim, Todd, Ned & Tyler
    Beside Paul , Larry & Gull

    Warm up
    assigned 500
    did around 350 or 400

    Main Set

    100 on 1:10
    right into
    2 x 200 on 2:20
    30 sec break
    3 x 300 on 3:30
    30 sec break
    4 x 400 on 4:40

    50 easy

    400 on 4:40
    2 x 300 on 3:30
    30 sec break
    3 x 200 on 2:20
    30 sec break
    4 x 100 1:10

    Next Meet:

    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium

    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California

    Aug 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/14/2013

    by , February 13th, 2014 at 01:53 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    The days of swimming SCM are history. Too bad, we really enjoyed it and think it will pay dividends.

    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    2 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 25 sprint kick :45

    4 X 75 1:15
    1 X 50 @ 100%
    Three rounds, all choice.

    3 X 300 4:30
    3 x 200 3:00
    3 X 100 1:30
    300's: last 50 fast
    200's: negative split
    100's: up tempo--85/90%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Thurs, Feb 13, 2014

    by , February 13th, 2014 at 10:10 AM (Trying to Train Smarter, Not Just Harder)
    Decided to scratch the Clearwater meet.
    Just not feeling in the mood for racing, I guess. Usually I am waaay excited about a meet. This time, I'm sorta like, blah.
    No, I'm not overtrained. Just the winter blahs. Right rotator-cuff tendinitis actually improving. I think it's the weather.
    Frankly I'm more excited about my new phone!
  8. Wed, Feb 11, 2014

    by , February 13th, 2014 at 10:08 AM (Trying to Train Smarter, Not Just Harder)
    600 back/free
    3 x 200 pull
    200 kick
    20 x 100 @ 1:30
    600 various cool down

    Not feeling this morning
  9. Glad to pool was open, no ice for us!!!!

    by , February 13th, 2014 at 07:40 AM (Mixing it up this year)
    I was glad there were no issues with ice for us this morning. Felt slow and sluggish but did relatively well on times.

    10x100@1:45 free every 3rd IM held 1:32's on free and 1:41's on IM
    500 free kick w/zoomers
    10x100@1:45 as 50free/50back w/strapless paddles went 1:32, 1:32, 1:32, 1:29, 1:26, 1:26, 1:25, 1:25, 1:26, 1:25
    500 breast kick w/br fins
    5x100@2:00 free EZ w/snorkle

    Total 3500 yards
    Swim Workouts
  10. Wednesday, Febuary 12, 2014

    by , February 12th, 2014 at 10:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 79, pool at 81
    Partly sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    5(4x50 FR on :50, :30) 1)25RA/25LA, 2)CU, 3)DPS/spl-12, 4)85%
    rd 1 *40, 38, 36, 32
    rd 2 *38, 36, 34, 30
    rd 3 *37, 35, 33, 29
    rd 4 *37, 35, 33, 29
    rd 5 *37, 34, 33, 28
    ---200 BR Kick

    *Set 2*
    3(4x25 on :30, 2x50 on :45, 1x100 on 1:30) w/snorkel-agility paddles-tube-buoy
    rd 1 *17-17-16-15, 35-35, 1:11
    rd 2 *16-16-15-14, 34-33, 1:09
    rd 3 *16-16-15-14, 33-32, 1:07
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    300 Fly on HR as 4(50K/25Swim) w/fins
    400 Bk on HR as 4(25K/25RA-LA/50Swim) w/ fins
    300 Fly on HR as 3(25K/25RA/25LA/25Swim)
    ---8x25 BR on :40 SPL-7

    *Set 4*
    20x25 FR on :30, odd- CU smooth ABPST, even-Fast w/spl-12

    Warm down
    10x50 FR ABPST on 1:00 or HR @110 *36s-35s
    100 IM EZ

    Training to rebuild my strength and neural stamina "feel of the water" as well as to prepare for quality sets when more ready. ABPST is as best possible stroke technique. Some training aches in the shoulders/arms. Conservative clock management leaving right on the interval send-off and looking at finishing time after touching the wall.
    Swim Workouts
  11. Week 72 - Wednesday

    by , February 12th, 2014 at 07:35 PM (After a long rest)
    I had a good nights sleep but was tired when I woke up this morning. My left shoulder was much better this morning, but still a little uncomfortable until I warmed up. Today's workout on paper does not look that hard but I was beat by the end of this one. There was a fair amount of yardage of which there was a lot of kicking and high intensity 50s.

    Warm up
    400 swim with snorkel
    6x50 catchup on 50

    Main sets
    4x(4x50 drill on 50, 4x100 kick on 1.40, 4x50 on 32)
    10x(20 horizontal fly kicks on the wall, 20 vertical fly kicks hands on chest, 20 streamline vertical fly kicks, 20 handstand on bottom of the pool fly kick, 25 AFAP)

    Warm down
    100 easy

    Total 4200scy plus a ton of fly kick

    The 1600 of high intensity kick, literally kicked my butt. I was holding 1.20-1.23 on these but gradually got slower as the set wore on. On the fast pace 50s on 32 I was holding 29-30s. I used the drill 50s as active recovery.

    I also had to rush after practice to make an all city Vistage meeting, and ended up forgetting to shave which I hate when I am wearing a starched shirt.
    Swim Workouts
  12. 2|12|14 scm

    by , February 12th, 2014 at 05:17 PM (Blog)
    Got in pool while windows were being pressure washed and did about five 50's of free with about a minute rest, going about 35 seconds each. Soon the moldy deck was being blasted and chunks were entering the pool, so I rested two minutes and pushed a 50 free in about 30 and got out.

    Updated February 13th, 2014 at 02:58 PM by __steve__

  13. Wed., Feb 12

    by , February 12th, 2014 at 04:20 PM (The FAF AFAP Digest)


    Just did a recovery workout today focusing on UW hypoxic work.

    600 various
    100 scull
    10 x 25 shooters w/fins @ :45
    100 EZ
    8 x through w/fins:
    100 power kick, UW 15 m each 25, open turns @ 2:00
    50 EZ @ 1:00
    8 x 25 breast, long glide and good breakout
    50 EZ
    2 x (6 x 25 free w/1 breath @ :35 + 50 EZ)
    100 EZ

    Total: 2950


    Relatively pleased with the hypoxic efforts. The ones on the back were fairly easy.

    My agility paddles have disappeared from my equipment bag. I only hope they fell out of the bag in the car that's in the shop. But I don't really think so. Weird.
    Swim Workouts
  14. Wednesday 2/12/14

    Wednesday 2/12

    PM only SCY

    400 swim
    8x50 @ 1:00 I.M.O.
    odd: k/dr
    even: dr/sw
    4x50 @ :50 FR kick w/ board

    28x50 @ 1:00 BEST AVG**
    200 EZ

    8x75 @ 1:20 kick, last 25 under H2O w/ fins
    4x50 @ :50 swim w/ grab paddles + snorkel

    Total: 5200

    **So I am in Carbondale, IL with the UALR swim team for the Missouri Valley Conference Championships this week. I did this workout solo between the girls' workouts today. 28x anything best average is awful when swimming by yourself. I had no one there to time me so I am basing this off the pace clock, but my best guess is I held between 27.2-27.4. No 28s, and maybe one 26.HIGH.
    Swim Workouts
  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/13/2013

    by , February 12th, 2014 at 01:21 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    4 X 150 2:45 2:30
    1 X 200 kick 5:00 --
    Two rounds. Round 1 intervals left, 2 right.

    4 x 150 3:00
    1 X 200 free 3:30
    4 X 75 1:30
    1 X 200 free --
    150's: fly-back-breast by 50
    75's: fly-back-breast by 25

    4 X 200 3:20 #4 on 4:00
    4 x 100 1:40 #4 on 2:30
    4 X 50 1:00
    descend each distance 1-4. Number 4 swim is fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  16. Felt slow and sluggish today

    by , February 12th, 2014 at 07:52 AM (Mixing it up this year)
    I also found out Monday the pool is closed for the holiday, I guess I'll be warm pooling it at the Y monday morning at 5 am. I am thankful for my backup pool.

    500 free
    500 free kick w/zoomers

    15x100 free w/strapless paddles & bouy #1-5@1:35 #6-10@1:30 #11-15@1:25 went 1:30, 1:30, 1:30, 1:30, 1:30, 1:25, 1:25, 1:25, 1:25, 1:25, 1:20, 1:21, 1:22, 1:22, 1:22

    500 free kick w/zoomers
    5x100@:05 RI free EZ w/snorkle
    200 free EZ

    Total 3700 yards
    Swim Workouts
  17. Workout 02/11/14: evening

    by , February 11th, 2014 at 10:56 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day, especially since I continue to feel better. Was able to work on taxes for three folks in the family (via TurboTax), and will probably get around to doing my own in the next week or two. Also heard a great message at Chapel service today.

    Team practice tonight (adapted from "Swim with SwimOutlet" facebook post); GregJS and I did the following, Tim did his own thing, and a new to the water swimmer hopped in and I offered some efficiency advice (best thing to tell triathletes is to work on ankle flexibility to help kick to help body position).

    200 Free/150 Kick/150 Pull
    4 x 50 b/c on 1:05
    100 no free swim

    2 x
    - 6 x 75 Free
    1-2 on 1:20 (80%)
    3-4 on 1:15 (85%)
    5-6 on 1:10 (90+%)
    - half masters-minute rest
    - 4 x 50 Free on :55 (hold same pace as 5-6 above)
    - full masters-minute rest

    2 x 100 on 2:00 warmdown (50 drill/50 swim, all choice)
    (Masters/Rec/2300 yds/55 min)

    I felt the water better tonight. I did the first round of the main set with the dorkel (:56, :53, :50) and the non-free IM on the second round, where we added and extra 10 seconds to each 75 interval.

    I submitted paperwork for the mini meet we're holding at the end of April:
    04262014 Monumental Meet.pdf
    Hope to see some old friends and also new faces - stop by for a splash if you're in this neck of the woods!
    Swim Workouts
  18. 2|11|14 SCM, 45 minutes

    by , February 11th, 2014 at 10:55 PM (Blog)
    Did weights earlier

    2x (500 free - F)

    500 one arm fist drill - F

    • by 50 ea arm

    200 fist free - F
  19. Bambi and Thumper and more

    It was wonderfully foggy this morning in the predawn dark as I left for the pool. In the parking lot a rabbit darted in front of my car, then stopped, cocked its head, and gazed at me, rooted in place. I turned my lights on and off to see if that would scare it off, but it didn’t move, so I drove slowly around the little creature on the way out. On the way to the pool silvery outlines of deer took shape on the side of the road—a sight I’m used to, only today instead of grazing at the highway’s shoulder, they were walking along the breakdown lane on a mile-long bridge over an inlet. Go figure!

    The pool was crowded—people had to actually circle!--and I ended up sharing a lane with 3 other masters swimmers for the following workout:

    300 lcm warmup

    16 x 50 @ 1:00, alternating 2 BK, 2 FR

    3x thru, descending 200s
    200 FR
    2 x 50 ST

    4 x 400, alternating pull with paddles and FR/BK swim

    That was it. My back was feeling better this morning, but kicking and flip turns still hurt so I didn’t do much of them. I’m encouraged that things are improving though. On the wringing-lemonade-from-lemons front, this injury does help me realize when I'm arching my back and losing my core support on my stroke (almost always on my right-arm catch when breathing to my left). But it's definitely annoying that after a year of springboard diving I ended up hurting myself going off a silly starting block!

    During workout a bald eagle was hanging out near the pool, flying in circles and roosting for stretched at the small pond that’s nearby. (I saw the age group coach watching something over there, and asked him what was going on). Very cool!
  20. back in the pool...

    by , February 11th, 2014 at 06:44 PM (Alex's swim journal)
    Got back in today after another 4-day hiatus. The legs felt really weak, especially on breast. My lungs were just not there either on the longer freestyle set, so I'm going to have to build back up slowly. Here's what I did:

    400 EZ mixed stroke warm-up (200 free, 100 bk, 100 br)
    8 x 50 on 1:00 in 4IMO (:47, :48, :51, :51, :56, :58, :45, :43 = 6:34... not great)
    1:00 rest
    4 x 50 on 1:00 in 2IMO (:47, :51, :58, :45? = 3:21... yuck!)
    1:00 rest
    4 x 150 freestyle on 3:00 (2:18, 2:18, 2:18, 2:16)*
    1:00 rest
    3 x 100 fr on 2:00 (asc 1:33-1:35)
    100 EZ back

    2000 SCY/45 minutes

    *This freestyle set I was just trying to see if I could fall into a consistent pace per 50 and stroke count per length. I did manage to be pretty consistent at :45-:46 per 50... stroke count started at 14-15 and increased to 16-17 per length. This is probably my current 1650 pace, it didn't feel that strenuous, but it was not the :42-:43/50 pace that I want to be holding for the full 1650. :40+ rest was what I needed today, but it's probably far too much for 1650 training, so that will come down and the # of reps will go up over the next few weeks. Hope to be strong enough to hold that longer stroke and lower stroke count at speed going forward.

    Updated February 11th, 2014 at 06:52 PM by mcnair