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  1. 7|31|13 scm again

    15 x 25 on 1:00 swim golf WS
    • 30's - 31's (PAR 31)

    My version of ust flutter kick - kick fas as hell for 1/3 length (6 seconds) then little baby kicks to wall
    • 1 part AFAP - 6 parts easy (1:6 work-rest)

    drills


    Plyos and weights

    Bought some creatine and A-HD to prepare for meet 3 weeks from now. My goal for the meet is to avoid doing anything stupid

    Plan to get 8+ hours of sleep tonight and take tomorrow off from exercising, but might do a little yoging.

    Fast twitch stuff
    http://www.higher-faster-sports.com/...chmachine.html

    Updated August 1st, 2013 at 03:13 PM by __steve__

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  2. 07.31.13 - Wednesday workout

    by , July 31st, 2013 at 03:50 PM (Pete's swim blog)
    Swam w/ Dave C. Dave usually swims next to us with a different group. Thunderstorms kept most swimmers away this morning, so he joined my workout. Its nice to have someone swimming w/ you. Solo stinks.

    SCY

    600 warm up

    6 x 50 - :45
    break
    9 x 100 - 1:15 (made 1:13s, 1:11 on the last one)
    50 Easy

    3 Rounds of: (Fly, bk, br by round)
    * 100 Pull - 1:30
    * 25 stroke/75 free - 1:35
    * 50 stroke/50 free - 1:40
    * 75 stroke/25 free - 1:45
    * 100 stroke - 2:00
    50 easy
    I tried to keep my speed up since the intervals were generous. Went 1:20 for 100 fly, 1:25 for 100 bk and 1:20 for 100 br.

    10 Rounds of:
    * 100 Free - 1:15
    * 50 Kick - 1:15
    Made 1:05 on the last 2. Had to pretend Dave B was racing me to keep motivated. Somehow he beat me anyway.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/01/2013

    by , July 31st, 2013 at 01:39 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    5 X 100 1:50
    1 X 200 kick 5:00
    Two rounds

    12 X 50 1:20
    #3-6-9-12 are fast. Choice.

    4 X 200 3:15
    8 X 100 1:35
    Descend 200's 1-4, 100's 1-4/5-8
    swim or pull.

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  4. Wed Jul 31st, 2013 SCY

    by , July 31st, 2013 at 10:53 AM (Ande's Swimming Blog)
    Wed Jul 29 2013 SCY
    Nats are 8 days away, I leave next Wed


    Swam yesterday and lifted


    Chris Coached SCY
    6:00 - 7:30 dove in around 6:20
    swam with Jim & Tyler
    beside Bess, Tyler Todd Chris, Gull, & Taylor

    Lifted yesterday
    Swam Tuesday

    Warm up
    swam 10 or 15 min easy, fr, bk & a little BR

    Main Set

    8 x 50 on 1:00

    (jim did a broken 200 IM)
    I got out and played 6 square with the kids then got back in in the last 4 minutes

    4 x 25 (15 fast 10 easy )


    Next Meets:

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    RACES:
    Thu #5 - 200 Individual Medley 2:22.45 & #7 - 100 Backstroke 1:05.49
    Fri #17 - 50 Butterfly 27.34
    Sat #23 - 400 Individual Medley 5:07.51
    Sun #39 - 50 Backstroke 29.54
  5. Distance felt blaaah but my sprints seemed better today

    by , July 31st, 2013 at 07:34 AM (Mixing it up this year)
    I do have to remind myself that I swim on an empty stomach so there is usually no fuel in the tank when I train. Meets are a different story, love to have a belgian waffle the day of a meet.

    500 free
    500 free kick w/zoomers

    100 free in 1:43
    200 free in 3:27
    300 free in 5:12
    400 free in 6:55
    10x50@1:15 free w/snorkle maintain 6 beat kick

    6x50 from block odds 25m sprint free/25m EZ free evens 15m fly sprint/35m free EZ
    200 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  6. 4K workout and a protein hiccup...

    by , July 31st, 2013 at 02:29 AM (Alex's swim journal)
    So, yesterday (Monday) I did a reprise of the 200-pace workout that I did last week... I was still worn out from back-to-back hard days on Thursday and Friday, and maybe a little gastro-intestinal issue that I'll explain in a bit. First, the workout... warm-up was really slow and creaky. I don't like doing the harder workouts in the late afternoon or evening, so timing was an issue. I did have my rabbit Scotty with me for a while, but he couldn't do the whole workout with me... he was still beat from last Friday's pyramid too. Here's what I did:

    WU (1200):
    400 fr/pull on 7:00 (held 1:40/100 pace)
    4 x 100 IM on 2:00 (desc. from 1:52 to 1:41... started much slower than last week)
    4 x 50 fr on 1:00 (desc. from :42 to :39... last week I started at :39 and swam :38s)
    200 pull, trying to build rhythm

    MS1 (1000):
    4 x thru--
    4 x 50 bk at 200 goal-pace on :10 rest
    -- <1:00 rest after each 200 (the 200s were coming in 3:38-3:41, 3:08 to 3:11 when you subtract the rests... about :05 slower than last week )
    200 recovery swim (fr, bk, fr, bk)

    MS2 (1000):
    4 x thru--
    4 x 50 fr at 200 goal-pace on :10 rest
    -- <1:00 rest after each 200 (the 200s were coming in 3:08 to 3:11 I think, 2:38-2:41 when you subtract the rests... a little slower, but not by much, like last time it was more like my current 200 pace than what my goal should be)
    200 recovery swim (fr, pull, fr, pull)

    MS3 (1000):
    4 x 50 fly on 1:00 (:45, :48, :49, :50)
    2:00 rest
    4 x 50 fly on 1:00 (:47, :49, :49, :52)--this set was a little faster than last week, but I did a couple on 1:05-1:10 instead of 1:00... fading fast at this point
    1:00 rest
    200 recovery swim (pull, fr)
    3:00 rest
    400 IM... wanted to push (6:58--a decent effort considering the day I was having... my splits by 100 were: 1:36 fly, 1:54 bk, 1:56 br, 1:32 fr... bk felt really slow, but I was at about 1000 yards of bk already at that point)

    CD (200)
    200 pull

    PROTEIN HICCUP: my sister, another cardio/endurance addict, called when she found out I had gone plant-based, whole-foods diet. She's very supportive, but suggested I get a protein supplement, especially for right after hard workouts to jump-start the recovery. She pointed me in the direction of a vegan protein powder... sounded like a good idea. I chose one with probiotics... that sounded like a good idea too since I have been live-culture yogurt-free for two weeks. My first round of this left me feeling terribly bloated and just generally icky, though. That is apparently a side effect of a hefty dose of probiotics for some people. And the thing that upset me more than anything was that, really, I don't need all that much extra protein... what I've been able to find out about plant-based diets is that if you are eating the right amount of whole grains, nuts, legumes, even greens, you'll have plenty of protein in your diet. The protein supplement wasn't going to give me anything I couldn't have gotten from a couple of teaspoons of peanut butter and a piece of fruit right after the workout, and then a salad of mixed greens and spinach topped with beans, nuts, ground flaxseed and a little balsamic vinaigrette after I got home. Supplements are convenient, but as with everything else I'm finding that a natural, whole-food solution is always best.

    I did take the protein again after yesterday's workout just as an experiment and because it is convenient... I cut back to about a third of the serving size. No adverse effects... so I'm guessing that the good bacteria levels are starting to balance out in my body. Next time I'll try 2/3 the serving size and see what happens. I am concerned about getting enough protein right after the workout... and quickly absorbed for recovery; but I'm going to use the whole foods when I can.

    THE BINGE: No, not a food binge (at least the bad-for-you kind), a binge of documentaries about food and its effects on our health, about big corporate agribusiness and its effects on our diets and our environment... that has been the inspiration (along with the underlying interest in improving my health) for my choice to adopt a strictly vegan lifestyle... swearing off all animal sources... their fats are solid at body temperature, whereas unsaturated fats from vegetable sources are liquid at that temperature... this has to help my blood flow better and my heart pump more efficiently, right?

    I have Netflix and have been scrutinizing documentaries such as "Vegucated," "Food Matters," "Forks over Knives," "Hungry for Change" and others which all have a similar message... we need to start paying more attention to the stuff we put into our bodies and start paying attention to what the science is saying about nutrition and human health rather than letting the marketers for processed foods, fast foods, and meat and dairy industries tell us what we ought to be eating. Dr. Klaper's lecture and slide-show, "Foods that Kill," though it's already dated (1993 I think), is a nice, common sense, starting point... and it's on YouTube.

    The "Forks over Knives" website has a lot of great material, even recipes, and also led me to the Engine2Diet website, which has some great recipes and support materials as well. This is something that world-class athletes are doing, so as an enthusiastic amateur I feel like going plant-based is not going to put me at any kind of disadvantage.

    Updated July 31st, 2013 at 02:35 AM by mcnair

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  7. Tuesday, July 30, 2013 6:30-7:30pm That's all folks!!

    by , July 31st, 2013 at 12:30 AM (Fast Food Makes for Fast Swimming!)
    Last practice with my USAS team. Made it an easy swim tonight, I just wanted to get in the water to stretch out a bit at my "mid-week" day, prior to my OW swim in Sandpoint, Idaho on Saturday. The famous Longbridge Swim is happening, and I'm not sure how many people there will be, but if it's anything like last year we're looking at over 900 swimmers. Possibly even hitting 1,000, which would be cool.

    Warmup:

    1000 Swim (Alt. 100 Free/100 Stroke)
    I did 100 Free/100 Crawlstroke though I did have a 50 Fly in there around 800 or so
    (1000/1000)

    Kick Set:
    10 x 100 Kick w/ board @ 3:00
    Odds Flutter, Evens Choice
    I did 100s Free Swim, and held a steady controlled 1:18ish pace.
    (1000/2000)

    400 Free - supposed to swim EZ, and work it between the flags and the wall and back out again. I just decided to build the whole thing, and keep the Alaska girl behind me (which was actually tough). I went a 5:15 for my 400 Free.
    (400/2400)

    Did a 100 EZ and out

    -----------------------------
    2500 LC Meters.

    I just didn't want to kill myself with whatever was next in the practice with the kids, so I got out and began chatting with the parents.

    I also did a job interview today for a maintinence position at the Tree Top plant here in Wenatchee. It pays nearly $5.00 per hour more than I'm making now, and it has its pluses and minuses as well. I'd most likely be working on graveyard shift, and am a little unsure about doing that, plus stepping out of the comfort zone I'm in with my current job. We'll see how it goes, I'm one of four candidates for the job. Hey, at least I have another job already, and not unemployed looking for the job.
  8. Tuesday, July 30, 2013

    by , July 30th, 2013 at 10:30 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78 Water temp 78
    Sunny, humidity at 69%

    Warm Up
    Bands
    200 FR

    *Set 1*
    1x400 BR as 4(50K/50S) w/snorkel
    2x100 BR, HR Rest, 100 as 2(25K/bk, 25-Strong)
    4x50 BR on 1:20, desc 1-4 *47-45

    *Set 2*
    1x400 BK as 4(50K/50S)
    2x100 BR, HR Rest, 100 as 2(25DA, 25-Strong)
    4x50 BR on 1:00, desc 1-4 *40-36

    *Set 3*
    1x400 FLY as 4(25K/25DR/50S) w/snorkel
    2x100 Fly, HR Rest, 100 as 2(25K/bk, 25-Strong)
    4x50 FLY on 1:20, desc 1-4 *36-34

    *Set 4*
    1000 FR as 5(4x50, desc 50s 1-4 to FAST)
    /agility paddles-tube-buoy-snorkel

    *Set 5*
    1000 FR as 10(50K Steady/50CU Strong) w/fins-snorkel

    Warm Down
    200 FR
    6x50 FR SPL-26 w/10 bobs btwn

    Comments
    The 4x50s of BR, BK & Fly were descended at about 70-85% effort, as I am still progressing towards swimming them fast to 95% with a controlled stroke.
    Categories
    Swim Workouts
  9. Workout 07/30/13: evening

    by , July 30th, 2013 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    Had a great day today - gave a talk about the shingles shot to a senior group in the town just south of home, then took the family for ice cream en route to visiting my "91 and three-quarters" year old Nana. She is a hoot, and although her eyesight and hearing are failing, she is as sharp as a tack and shared some great stories of us kids growing up and my Gramps, who passed away in 2005. All the while she knows about everything going on with my family now. It's kinda odd, as my fraternal grandmother passed away when I was five, and we always just called Nana Peg growing up. Now, since my "blood" grandparents as well as parents have all passed on for many years, I really only have Nana left, so being able to get to know her in a somewhat different way has been really awesome.



    I saw the workout from this week's Kiefer website and decided a speedy workout would be great for Masters tonight:

    200 Fr, 200 IM (drill/swim by 25), 200 (kick/drill by 25), 4 x 25 build

    - 8 x 100 Fr on :10sr (used snorkel) (:02,:03,:04,:03
    - 8 x 50 kick on :10sr (:40->:45)
    - 8 x 50 Fr pull on :10sr (held :31)
    - 8 x 25 on :10sr (not sure - pace clock on other side of pool)
    (All were done as: odds = AFAP (times noted), evens = EZ, to have max rest, so the time for the fast is considerably faster than the EZ)

    200 loosen and out (I squeaked in an extra 200 over the course of the workout)
    (Masters/Rec/2800 yds/60 min)
    -------------------------------

    Great workout, and I especially liked the perception of getting more rest as the workout went along due to smaller distances of max effort. GregJS joined in the fun and did a great job, especially hammering out the pulls and 25s - I told him that he would likely feel sore in the morning!

    So my wife started her job tonight as a resident assistant at a local independent living facility, something she likes to do - waiting for her to get back and see how the first day went - I've got the hot tub ready. Back to work for the next two days, so I'll be dry - keep the water moving, everyone!
    Categories
    Swim Workouts
  10. 07/30/13 - Tuesday workout

    by , July 30th, 2013 at 06:46 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of IM today. We adjusted the intervals so we could get a little rest. Still was tough.

    600 Warm up

    8 x 50 Pull - :50 2 easy/2 hard
    4 x 100 IM - 1:30
    4 x 75 Kick - 1:25 (br/bk/br)
    2 x 200 IM - 2:55
    4 x 75 Kick - 1:20 (fly/fr/br)
    1 x 400 IM - 5:40 (made 5:35)
    Rest & adjust intervals

    4 x 75 kick w/ fins - 1:20
    2 x 200 IM - 3:00
    4 x 75 kick w/ fins - 1:20
    4 x 100 IM - 1:30 (made 1:22-1:23 -> good because I wouldn't have made any on the original 1:20 interval)
    4 x 75 kick w/ fins - 1:20
    3:00 Rest
    400 IM Timed (5:25)
    100 Easy

    10 x 50 - :50 evens hard stroke, odds easy pull
    200 Cool down

    (5700 Total)
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    Swim Workouts
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/31/2013

    by , July 30th, 2013 at 02:17 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 50 1:00
    3 X 100 1:50
    4 X 50 kick 1:20 #4 on 1:40
    Two rounds

    9 X 100 2:15
    #3-6-9: 50 sprint/50 easy--choice

    3 X 100 IM 2:00
    4 X 50-1 of each- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  12. 7|30|13 another typical scm__steve__blog

    500 very easy free with fins and paddles

    some fast streamline push-off/breakouts

    21 starts from the block


    I might seem to practice starts too much, but I've done less than 1000 of them in my life.

    Still experimenting on what feels the best. Thus far the torpedo-like, straight in to the water (20 - 30) method I favor.
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  13. I am soooo ready for this trip to start

    by , July 30th, 2013 at 07:28 AM (Mixing it up this year)
    Turns out a few of the kids on GCAT will probably be on my flight to LA this Saturday. I just can't wait to start swimcation! Yes I know I will probably not be at my best with all the playing I will be doing before and during the meet but I don't go cross country very often.

    Hey Championship Committee "I need a reason to go to Hawaii!!!"

    500 free
    500 free kick w/zoomers
    800 IM w/zoomers as 50rt arm/50lt arm/50 kick/50 swim for each stroke on breast 100 pull/50kick/50swim

    200 free EZ
    4x50 from block free odds 15m sprint evens 25m sprint
    300 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  14. How much is just genes?

    by , July 29th, 2013 at 10:35 PM (Chowmi's Blog)
    I was fascinated by the book review of The Sports Gene by David Epstein in this past weekend's WSJ (c7). I do certainly believe a big reason I can swim as fast as I do is not because of training, but because of my genes.<br><br>What would really be nice to know, kind of like how every woman would like to know the absolute drop dead date at which her reproductive sell-by date is over (That sounded so Jim Thortonian), is exactly what am I doing that is a waste of my time - that is, what is it in my genes that no additional training helps at all. And also, what things could I be doing that gives the greatest percentage improvement?&nbsp;<br><br>Until then, I suppose i'll just keep doing what I am doing now. Which is even less, given there might only be a 50% chance that what I am doing is going to be better than what I was born with. &nbsp;<br><br>For example, I was out of the water for an entire week, but yesterday I still posted a 30 in a 50 from a dive. So being out a week didn't hurt or help me. I was very happy about that, since it just reinforced my belief that my genes enable me to be lazy and squander my talent.<br><br>My sister says, how can you be 10 seconds faster than me in a 50 free??? And I say, how can the elite swimmers be 5 seconds faster than me in a 50 free (LCM)???? Partly genes, partly focused training, but the real issue is - how do you know what element is the genes, and what are the components you actually have to train?

    <br>++++++++++++++++++++++++++<br><br>Great Wolf Lodge was excellent! I made "gold" status, which seems to mean that you get a welcome plate of goodies and a NOON checkout - which is really a great deal. You have to go 5 times, but i'm not sure that means 5 times to the same GWL or what.&nbsp;
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  15. Monday, July 29

    by , July 29th, 2013 at 10:08 PM (The FAF AFAP Digest)
    I've been dry and exercise-less for 4 days. I've been pingponging from PA to NC to VA to PA and unpacking. Feeling really bushed. I did make it to the Sewickley Y today (after getting rear ended -- welcome to Pittsburgh!). I just did the aerobic workout as written, no fooling. Well, I did substitute kicking for swimming.

    Swim/SCY @ Sewickley

    800 (I got an extra 200 in before the official workout started)
    200 kick
    4 x 50 kick, UW 12.5+ each length @ 1:15
    masters minute

    3 x 200 @ 2:45 (did free w/fins)
    masters minute
    3 x 200 @ 2:40 (flutter kick w/board & fins)
    masters minute
    3 x 200 @ 2:35 (backstroke kick w/fins)
    masters minute
    2 x 200 @ 2:30 (flutter kick w/board & fins)

    1 x 100 AFAP --- NO!
    -- I was kicking through calf cramps on the kicks.
    -- I was going to try a 50 evil, but cramped right away and had to stop.
    -- Jimby likes sprinting after a long aerobic set. Naturally, as a sprinter, I think it's ridiculous.
    100 EZ

    Total: 3550


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

    I can't recall ever doing 11 x 200 on fairly short rest before. It definitely gave my legs a workout. Hopefully, I won't be too tired to get in a few sprints tomorrow. I'm not going to swim on Saturday at the meet. Teen Fort made all stars in both her events, so I will watch her. She has a relay or two lined up for me on Sunday. I hope I can remember how to sprint.
    Categories
    Swim Workouts
  16. Monday 7/29/13

    Monday 7/29

    AM LCM and PM SCY + Crossfit

    AM swim:

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)

    6x100 @ 2:30 Rouse 100s

    3x
    6x50 @ :50 swim w/ strapless paddles + snorkel
    12x25 @ :40 2 drill/2 swim I.M. order (no FR)

    2x
    400 @ 5:00 AE
    300 @ 4:00 breathing 3-5-7 by 50
    200 @ 3:30 FAST kick w/ fins
    100 @ 1:40 swim w/ fins last 15M FAST

    200 EZ

    Total: 6400

    Crossfit:

    5x
    :10 handstand
    4x candlestick to burpees
    10x grasshoppers

    PM swim:

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

    6x under H2O returns

    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    2x
    2x100 @ 1:20 FL w/ fins (AVG. 57.0/56.0)
    4x50 @ :50 BK (AVG. 34.3/34.8)
    4x50 @ :50 BR (AVG. 34.4/33.2)
    2x100 @ 1:10 FR N.S. w/ fins (AVG. 55.0/54.6)
    100 EZ

    8x25 @ :05 rest FR drill
    400 opposite fin + opposite paddle + snorkel (switch every 100)

    Total: 4100
    Categories
    Swim Workouts
  17. Workout 07/29/30: evening

    by , July 29th, 2013 at 07:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, compounded by my tech calling in sick yesterday :eyesroll:. I am back on my regular cycle so was thrilled to be out early today in order to: check on Emma after she had two teeth extracted, help out with the local age-group team, and swim myself! Emma is doing well, with only a little n/v after the anesthesia wore off. Relaxing now :chill:

    A few times a year I get invited to drop by the Marauder's practice, usually around championship time, to hold a clinic. The big focus is always starts, turns, and streamlines, so that is what we did today for 75 minutes. Two coaches were away, and the other two helped as the kids got an easy swim day. We ended with my famous cap relay, where the group splits up, stretches a standard latex cap enough that someone can fit inside, then swim the person inside the cap to the other end of the pool. Lots of fun!

    Then I did:
    - 200 Fr/200 Bk/200 IM drill
    - 10 x 50 on :50 with snorkel (o = kick, e = agility paddles)

    Main set from an old Fort workout:
    - 4 x 100 on 1:45 (did FR pull with buoy, held :06)
    - 4 x 50 on 1:00 (o = FAST Fr, e = EZ Bk, went :30, :29)
    - 4 x 25 on :30 (supposed to be no breather, I did 'em 1 breathers )
    - :30 sr
    - 4 x 25 on :30
    - 4 x 50 on 1:00 (o = EZ Fr, e = FAST Bk, went :33, :34)
    - 4 x 100 on 1:45 (did FR pull w/ buoy descend: 1:12 -> :06)

    100 loosen
    200 easy Fr with snorkel and agility paddles
    (Solo/Rec/2800 yds/55 min)
    ---------------------------

    Felt good in the water, although a little clumsy since I have been slacking a bit as of late. Not really used to swimming with this much rest, but it is good since I am utting more effort into the swims. I'll have three more pool swims this week, and possibly an OW swim with the group on Sunday over near GregJS, who has been feeding us great intel about a wonderful lake off the beaten path. Hope that OW comes together.
    Categories
    Swim Workouts
  18. 7|29|13 scm

    10 x 50 on 1:30
    • 47 - 41


    2 x 50 on 2:00
    • 38's


    600 drill/kick/bk

    10 x 25 on 1:00 hypoxic
    • 16 - 19's


    40 x 25 on 1:00
    • drill, br, fr
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  19. Monday, July 29, 2013

    by , July 29th, 2013 at 04:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 71%

    Warm Up
    200 FR
    200 BR 2(25K, 75S) w/snorkel
    200 BK
    200 FLY 2(25K, 25DR, 50S) w/snorkel
    4x50 FR on 1:00 desc 1-4 *34-31

    *Set 1*
    4(4x50 K/fins on 1:15) desc 1-4, rd#1&3-Fly, rd#2&4-FR/snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---200 BK
    ---4x50 BK on 1:00 *40-38

    *Set 2*
    2(4x150 FR on 3:00)
    /rd-#1) 150 as 100 Drill/50 FAST w/fins-snorkel
    /rd-#2) 150 as 100 85%/50 FAST w/agility paddles-snorkel
    ---200 BR as 2(50K/bk, 50Swim)
    2(4x50 on 10 bobs rest) 50 as Block Dive 25 FAST/25 EZ, rd#1-Fly, rd#2-FR
    ---4x50 BK on 1:00 *41-39

    *Set 3*
    1200 FR as 6(200)
    /each 200 as 50CU Steady/50 CU Strong, 50 Build Steady to Strong, 50 FAST

    Warm Down
    200 BK
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Comments
    Friday and Saturday did 4200 meter sessions including 2,000 meters of quality swimming. Sunday was a dryland rest day along with 1,600 yards of kicking, drills and breaststroke at my 12.5yd HOA pool. Today my dives and breakouts felt stronger and smoother. The 50s DK w/fins are as 25M underwater/25M on the back.
    Categories
    Swim Workouts
  20. Week 44 - Monday

    by , July 29th, 2013 at 02:12 PM (After a long rest)
    I was in bed asleep by 8pm last night and had a good nights sleep until 4am when woke hungry. I have noticed over the last few months that I seem to have completely adjusted my body clock to early sleep and rarely wake up with the alarm going off. Its sort of scary to think that I am hungry at 4am in the morning but thats where I am at right now. Anyhow, I had my regular oatmeal and headed to the pool. Our age group kids had Texas Age Group Championships in Austin all weekend and they did not get back until midnight last night so our coach looked (and I sure felt) like he had been run over by a Mac truck. If I were him I would have asked someone else to run practice but he did not do that. The pool was still setup short course after the B/C championship meet this weekend. I felt good today in practice, but I think a lot of that had to do with the type of workout we were given, long aerobic set with a kick and build set at the end.

    Warm up
    400 free with snorkel
    6x50 catchup on 45 seconds

    Main Set
    10x300 with paddles and pull bouy on 3.30
    10x50 on 50 kick
    2x(50 perfect free on 50, 100 build to fast on 1.30)

    Total 4500 SCY

    I held 1min pace on the 300s which is the best I have done since my comeback. I felt good until 7 and the last 3 were tough, but I got through them. I held 40-45 on the kick and again felt pretty good until 7 and the last 3 were tough. I felt sore on my lats on the last set but built to 55's on the 100's.
    Categories
    Swim Workouts