View RSS Feed

All Blog Entries

  1. Workout 07/16/13: evening

    by , July 16th, 2013 at 09:57 PM (Maple Syrup with a Side of Chlorine)
    Took advantage of my day off to be lazy and catch up on some odds and ends around the house. Got in tonight for swim with the team; well, GregJS was there to share the pool with me.

    200 Swim/200 Kick/200 Pull

    Main set adapted from RickMile's set today:
    1 X 100 1:50 backstroke
    2 X 200 3:30 IM
    3 X 100 1:45 FR - last two with agility paddles
    2 X 250 4:30 with snorkel; 1st=fast middle 50, 2nd=fast middle 100
    4 X 100 1:40 IM (did 50/50 Fly/Breast )

    8 x 25 on :40
    - odds = burst and cruise
    - evens = sprint IMO

    200 loosen and out
    (Masters/Rec/2700 yds/60 min)

    A nice swim tonight, with a good amount of rest between efforts. Planning to swim before work on Friday then try to get back into the swim of things next week with more speed work.

    Updated July 16th, 2013 at 11:30 PM by rxleakem

    Swim Workouts
  2. Double today puts me at...

    by , July 16th, 2013 at 09:53 PM (Alex's swim journal)
    299.92 miles for the year so far. Seriously?! I do a double and I come .08 miles short of the 300-mile mark? Whatever.

    I'll pass the 300 miles tomorrow with my warm-up. Today I did an early lake swim just to loosen up: 2000 yards, mostly freestyle, but mixed in about 300 in back and 300 in breast.

    This afternoon on my way home from work I stopped at the Y to do a little drill work, because I didn't have the equipment at the lake. Just 1200, as follows:

    100 EZ free
    100 pull w/ buoy
    8 x 25 SDKs w/ short fins on :40
    8 x 25 BK SDKs and kick w/ short fins on :30
    2 x 50 BR kick w/ board on 1:15
    2 x 50 BR pull w/ buoy on 1:15
    2 x 50 BR hard on 1:15 (:50, :51)
    2 x 50 fr pull w/ buoy
    4 x 50 fr swim golf on 1:00 (was swimming a real easy :45-:46 pace in avg. 25-26 strokes/50, which means I was scoring around 71... one over par? Not bad for a recovery day cool-down).

    Tomorrow: a lot more challenging. A repeat of last Wednesday's workout for 1500 and 400 IM goal-paces. It'll be interesting to see how my times compare and if I'm adapting well enough to the recent changes in my routine to feel these workouts getting easier. I'll wait for tomorrow, but am already thinking about what ramping up from here might look like if I'm adapting well enough.
  3. Week 42 - Tuesday

    by , July 16th, 2013 at 09:11 PM (After a long rest)
    We have had very atypical weather in Dallas the past few weeks and today was no exception, with rain most of the day. My drive home was surprisingly easy and my worst traffic nightmare did NOT come true. In fact the drive was so good I even had time to head home to grab a light dinner with the family before heading to the pool for a light stretch type swim.

    400 free with snorkel
    10x50 catchup on 45
    6x100 kick on 2mins holding 1.25
    100 easy
    10x100 free on 1.20 holding 1.01-1.03 swum aerobic
    100 easy
    4x25 strong on 30
    300 easy

    Total 3100 yards

    I felt good tonight.
    Swim Workouts
  4. Tuesday, July 16, 2013

    by , July 16th, 2013 at 05:42 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 82, pool at 79
    Partle cloudy skies with humidity at 76%

    Warm up
    200 FR EZ

    *Set 1*
    1200 FR K-DR as 6(100K/100CU) w/snorkel

    *Set 2*
    4x200 BR on 1:00 rest, 200 4(25K/bk-25/Fast)

    *Set 3*
    20x25 FR on :30 *15s, 13s on #4-8-12-16-20
    1:00 Rest
    10x25 FR on :30 *15s, 13s on #5&10
    :30 Rest
    15x25 FR on :30 *15s, 13s on #5-10-15, 25 EZ

    Warm down
    3x200 FR on :30 rest as 50RA/LA-100CU-50Swim

    Easy to moderate effort session today with kicking, drills, and FR 25s. Set 3 was intended as 40x25 FR on :30 holding :15 with long efficient stroke pattern, then pick it up on every 4th 25. Well the rain started to pour down about the 16th 25, I stopped after number 20 and ran over to move my stuff higher on the covered bleachers away from the rain, then confirmed with lifeguards they were not closing down the pool (no lightning/thunder). I re-started, now going each 5th/25 faster, and at halfway through number 11, the lifeguard chair umbrella blew into the lane next to me, which I helped to retrieve. So while I did not go 40x25 straight, I got a sample of that kind of set. Next I will try to swim that set straight through attempting a :14 pace for as many 25s as possible.
    Swim Workouts
  5. 7|16|13 SCM kicking and aerobic stuff

    about 46 minutes
    Air - 91F
    H2O - 88F

    10 x 50 on 1:00 very slow free with 2 - beat kick
    • made them with 13 - 15 spl

    10 x 50 FK on 1:30 with board
    • 59 - low 1:00s

    put on fins and did 20 x 25 on 0:30 FK with board, 12.5m fast then easy the rest
    • 19s - 21's

    when right in to a 500 flutter kick blast WFS
    • 7:40

    1 block start superglide
    • ~15M
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/17/2013

    by , July 16th, 2013 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50
    2 X 200 3:30
    3 X 100 1:45
    2 X 250 4:30
    5 X 100 1:40

    12 X 50 kick 6 on 1:10 6 on 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    4 X 50 1:00
    1 X 200 IM 3:30
    4 X 50 1:00
    1 X 100 IM 1:45
    4 X 50 1:00
    50's: 1 of each or swim first group of 4 fly, second group back, third group breast.

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Swim Workouts
  7. 07.16.13 - Tuesday workout

    by , July 16th, 2013 at 11:27 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Carlile and Roger. Felt tired and sore today. Not one of my better days.


    700 Warm up

    600 swim - 9:00 (200 IM/200 Free/200 IM)
    300 - 5:15 (50 kick/50 swim)
    200 IM - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    300 - 3:15 (100 IM/100 Free)
    6 x 100 Free - 1:15
    50 Easy
    The free on 1:15 hurt and pretty much wiped me out for the rest of the practice.

    400 Timed IM (5:45 - fly was useless and I ended up just cruising this)
    50 Easy

    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (IM Order)

    100 Cool down

    (4700 Total)
    Swim Workouts
  8. An easy day for recovery

    by , July 16th, 2013 at 07:42 AM (Mixing it up this year)
    Needed an easy day today so that is what I did. I have moved to the strapless paddles this week since they are smaller than my old big red catalyst paddles. For some reason I am seaming to be faster with the smaller ones this week.

    500 free
    500 free kick w/zoomers

    200@4:00 free w/strapless paddles & bouy
    2x100@2:00 free w/strapless paddles & bouy
    2x50@1:00 free w/strapless paddles & bouy

    800 IM as 50rt arm/50lt arm/50 kick/50 swim w/zoomers for the breast 100 pull for the rt/lt split and no fins for the kick or swim
    200 free kick

    400 free maintain 6 beat kick
    2x50 from a dive sprint the breakout plus 10 strokes

    Total 3000 meters
    Swim Workouts
  9. Monday, July 15, 2013 6:30-8:30pm Recovery Day

    by , July 16th, 2013 at 12:35 AM (Fast Food Makes for Fast Swimming!)
    The day after that grueling Day 3 of my meet, and thankfully John was giving a recovery workout like he usually does after a meet. I'm going to begin tapering for my "final hurrah" with the team in 2 weeks anyway.

    1000 Free
    1000 Kick w/ fins (kick 'n chat) - I did 50 Free w/ short fins/50 SDK w/ short fins on my back instead
    1000 Free Pull

    16 x 50 @ 1:15 (4 of each stroke) (Drill/Build/Drill/Fast)
    I only went fast on the Fly, after that I found my spot at the back of the lane and was the caboose for the rest of workout.

    8 x 50 @ 2:00 Odds V-Sit scull, Evens Front Scull

    12 x 50 Free Build, or EZ as I did @ 1:15

    100 EZ and out

    4900 LC Meters

    Probably going to skip tomorrow's workout. I'll still go for the awards ceremony from the meet at the beginning of practice, but go home after that.
  10. Workout 07/15/13: evening

    by , July 15th, 2013 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    Well, I made it back into the water today for a recovery swim, after racing 12.4 miles OW in the past two weeks - you can ready my Peaks to Portland blog here. Had a great weekend in Maine, and was not overly tired for work this morning. Got in the water before supper:

    200 Fr/200 Bk/200 IM drill

    Kick-Swim-Pull with snorkle (board/Agility paddles/buoy)
    050 100 150
    100 200 300
    050 100 150

    100 easy and out
    (Solo/Rec/1900 yds/35 min)

    Recovery. In order to get two weekends off in a row, I needed to swap so I will be working Wed->Tues, maybe covering in Rutland again next Wed, meeting at corporate next Thurs, then my regular weekend next week. Swimming will be sparse, but I'll do my best to get in as much as possible to keep moving with Betsy Owens in 4 weeks. Should be an intersting experiment! Haha
    Swim Workouts
  11. Strait of Juan de Fuca: training, part 2 of 2

    by , July 15th, 2013 at 08:14 PM (Please tap on the glass)

    WooHoo! It’s taper time! [Cue Team America music, cleverly sing “Taper Time!” instead of “Americuh!”]

    Actually, pretty much every other week has been a taper since the last training entry, and the reason is counter-intuitive. I stopped moving around. Yes folks, I’ve not travelled for work in over five weeks. Once again, I have a permanent address (and my new mattress is being delivered in a few hours). But with the open schedule comes a choice of how to spend my time; I can all of a sudden choose when to train, and not let departure times dictate when I must train. It took a few days to relearn that skill.​

    Making it harder to set a regular training schedule, the water in the Sound has been changing. Seattle has had an amazingly sunny spring (amazing if you’re into that sort of thing). Sun is something both Seattleites and algae love, and therefore Alki beach has been crowded with both. And where the algae bloom, so do the jellyfish.

    Before we get to the jellies, let’s talk about the temperature. The endless sun here has been causing me a bit of trouble. In the evenings, with the downtown buoy reading 53F, the water at Alki (3 miles away) feels downright warm. Naturally, if you want to swim in cold water, you resort to waking at 4am to swim at 4:30 before the 5:11 sunrise. And with great pain (consider, bed to 53F in under 30min at 4am) comes great beauty. The beach at that hour is gorgeous. And all mine, no crowds.

    Getting out of bed at 4am is a complicated set of mental gymnastics. “My waterbottles aren’t filled,” was my first excuse that kept me in bed. Lesson learned. “Jellyfish,” was the next, and legitimately so. I’d been doing a Matrix-style front crawl for days dodging the three to twelve inch blobs of terror, and had no emergency vinegar on hand. Turns out, those blobs don’t hurt. The egg-yolk jellies sting so weakly they can’t be felt anywhere but on the thinnest of skin, which is excellent because by mid-June they were unavoidable. There were days where I’d be wrist-deep in one while shaking off another that had draped itself across my goggles. I even managed to get a tentacle up the nose at one point (only mild irritation).

    The height of my training was a test swim with SJDF kayaker Steve at the end of June. We left Alki and headed around the lighthouse and south to Lincoln Park on the flood tide, and returned four hours and 13.5km later on the ebb. Although I was tired after, it felt great. All of the experience from the past three years is paying off. And the best part: no Advil and no sore joints! My shoulder was pretty bad after MIMS last year, but I’ve been working on, no, conscious of technique since then and it’s paying off.

    Following the four-hour swim, I promptly got on a plane and took a week-long roadtrip, then returned to Seattle for a few more days of solid training. One last big push. The 90min to 120min swims have been mentally draining after a long day at work, so I traded once-or-twice-weekly for daily short swims (60min to 90min). In addition, I tried making them more fun. I’ve been doing runs up the seawall stairs every kilometer, or swimming to the Anchor Park pier (2.5km), jumping off it, and swimming back. It’s very different than just doing 2, 3, or 4 trips to the lighthouse, and exactly what I needed to keep my focus as we approach…Taper Week! Woot!

    Looking back, the past few months has held the minimum amount of training required to make this swim a success. Normally, I’d be disappointed with this. As I learned in the Chesapeake Bay swim a few years back, I’m a better swimmer than “made it out of the water alive,” and hence should act accordingly. But this swim has been about so much more than yardage. You’ve seen the posts about planning, right? Victory in this swim will be defined as jumping in and touching Canada. After the start, it’s easy. After the start, it’s just a 6 hour swim.

    Updated July 15th, 2013 at 08:31 PM by andrewmalinak (typo)

  12. 07.15.13 - Monday workout... catching up on blogging

    by , July 15th, 2013 at 06:41 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Ray, Meredith and Carlile. Long swimming weekend. Thursday was our district dive meet. Since my daughter dives in the under 10 category, it wasn't too bad. We were done early and headed home before the older divers did their 3 meter competition. Friday and Saturday was the district swim meet. This wasn't so bad. It was held 50 miles away in Guntersville, AL. I got in about 4500 yards in the morning and then headed off w/ the kids for warmups. My younger son had a decent meet. He started off as a backstroker but seems to be embracing his breaststroker genes finally. He was just a couple seconds off state qualifying times (for breaststroke) and still has a year left in his age group. The highlight of his meet was that I brought my laptop to do work. He talked me into letting him play Starcraft II on it all weekend. My daughter had a tough meet. She dq'd the breaststroke (dolphin kicked too many times off the dive) and regressed on freestyle. I don't worry about it too much though. She's a natural diver and has a strong dolphin kick. She's almost always the first one to 12.5 yards. Once she gets a stronger stroke, she is going to be very competitive. My older son had a great meet in a slow pool. He dropped lots of time and has gone from the guy who is always last to somewhat competitive. What's more, he seems to want to swim w/ me in the winter and can't wait for next year to start.

    I tried to swim Saturday morning but the annual city meet was going on. Sunday I got away for a pick-up soccer match. Running didn't hurt nearly as bad as it did last week. Still need to watch my back pain a little though. Meredith joined us for an hour this morning and then did lifeguard duty. When my leg cramped up on the 400 IM kick, she did NOT jump in to rescue me. I had to one arm swim to the shallow end and save myself . Cramps were probably from dehydration and soccer last night.


    600 Warm up

    6 x 50 - :45
    8 Rounds of:
    * 100 Pull - 1:10 (1:05s, raced Dave for a :58 on the last one)
    * 50 Kick - 1:10
    * 50 Pull - :50
    * 50 Kick - 1:10
    50 Easy

    400 IM Kick (only made 350 before cramping)

    6 Rounds of:
    * 100 Free - 1:30
    * 50 Kick - 1:00

    *** Out of time ***

    (4250 Total)
    Swim Workouts
  13. Monday, July 15, 2013

    by , July 15th, 2013 at 06:06 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up SCY
    400 FR as 50CU/50Swim
    4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
    300 BR as 6(25K/25Swim) w/snorkel

    *Set 1*
    4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
    2x50 BK on 1:00 *40
    4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
    2x50 BK on 1:00 *39
    8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
    2x50 BK on 1:00 *38
    4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
    ---100 BR Kick

    *Set 2*
    5(5x50 on 1:00, 2:00 rest)
    Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
    Rounds 2-4 Fly w/fins
    ---200 BK

    *Set 3*
    4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
    ---100 BK

    *Set 4*
    4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
    *28.02, 28.97

    Warm Down
    2x100 FR SPL 26
    1x100 BK

    As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.

    The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
    Swim Workouts
  14. July 13-15

    by , July 15th, 2013 at 05:28 PM (The FAF AFAP Digest)

    Bike, 70 minutes





    600 various
    4 x 50 scull w/agility paddles
    8 x 50 fly drills @ :15 RI
    12 x 25 shooters w/fins @ :40-:45
    100 EZ
    10 x 50 DPS free w/agility paddles @ 1:00
    50 EZ
    5 x 50 breast dolphin, work on head position @ 1:10
    100 EZ

    Total: 2500


    I was dry for 3 days, just super busy. I'm also really exhausted from getting up at the crack of dawn to drive to MD for the Region 3 track champs. Lil Fort was off her best times (prolly due to heat and her own busyness), but qualified for nationals -- first in the 3000 and second in the 1500 (top 5 advance). Nationals is a horrible time for us, literally days after we move. But it's fairly close (NC) and we can't go next year (vacation conflict), so we decided we'd take her. I wish it was in Maine!

    I was so beat that I just did a technique workout today. Hopefully, I'll have more pep tomorrow. The next two weeks will also be crushingly busy, so I fear that I will fall further out of shape. I read Mark Kutz's admonition to not let that happen in Swimmer. Hopefully, I won't be moving again for a long long time.

    I was really happy with my SCY rankings (well, maybe not that 100 free where I missed the wall!). I was also very psyched that the two mixed medley relays that I swam with Teen Fort and other Patriot Masters studs were both #1.

    2013 Short Course Yards

    (Preliminary Listing)
    Place Event Name Age Club LMSC Time
    1 W50-54 50 Free Leslie C Livingston 51 GMUP Potomac Valley 24.67
    7 W50-54 100 Free Leslie C Livingston 51 GMUP Potomac Valley 58.43
    1 W50-54 50 Back Leslie C Livingston 51 GMUP Potomac Valley 27.04
    1 W50-54 100 Back Leslie C Livingston 51 GMUP Potomac Valley 1:01.30
    2 W50-54 50 Breast Leslie C Livingston 51 GMUP Potomac Valley 32.80
    2 W50-54 100 Breast Leslie C Livingston 51 GMUP Potomac Valley 1:15.00
    1 W50-54 50 Fly Leslie C Livingston 51 GMUP Potomac Valley 25.70
    3 W50-54 100 Fly Leslie C Livingston 51 GMUP Potomac Valley 1:00.81
    1 W50-54 100 IM Leslie C Livingston 51 GMUP Potomac Valley 1:02.35

    400 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Stuart J Williams (32)
    Chris T Lee (24)

    200 Medley Relay SCY Mixed 18+ (2013)

    # Team LMSC Swimmers (age) Time
    1 GMUP Potomac Valley Leslie C Livingston (51)
    Alison Queen (18)
    Ben Tuben (23)
    Stuart J Williams (32)

    Swim Workouts , Spinning
  15. Middle-d pace workout: lackluster!

    by , July 15th, 2013 at 02:39 PM (Alex's swim journal)
    I really wasn't hitting my targets today and was a little frustrated... the fly sets made me feel pretty good, but pacing for 200s is still going to be really tough for me I think. This is the third Monday in a row that I've done a version of this workout so I thought it would go a little better than it did. My explanation of it is in the last half of this entry from 14 days ago:

    I had done essentially 8 x 200 (each 200 swum as 4 x 50) in 200 goal-pace for back and free (4x [4 x 50] for each). 800 yards at 200 goal-pace was a great workout. Last week's version saw me cut back my number of fr and back sets by one, in order to add 2 x (4 x 50) of fly. This week I wanted to do the equivalent of 3 x 200 fly, 3 x 200 bk, and 3 x 200 free... all broken into 50s and swum at goal-pace. I started with the back, since I remembered how exhausted I was after fly last week... but instead of starting each new set of back 50s on 4:30, I was starting on 4:00... so my 50 times deteriorated from goal-pace to current PR pace after the first 200... blah! Then the frees weren't all that great, each set starting with a goal-pace :38/50 then quickly going down to :39, :40, even :42 I think I saw at one point? Blah.

    Part of the lackluster performance, I'm sure, has to do with the fact that Scotty couldn't do the workout with me. He did his workout really early because he had to start work earlier and said he probably wouldn't have made it through my sets anyway because he did a hard 3500 yesterday and wasn't feeling very good today. When I texted him the workout last night he was down-right enthused... but these things always look better on paper, right?

    Anyway, here's what I did:

    4 x 100 on 1:40 (fr pull, fr, pull)
    :20 rest
    4 x 100 IM on 2:00 (1:40-1:46)
    Masters minute
    4 x 50 on 1:00 (:38-:39)
    1:00 rest

    MS1 (800):
    3 x 200 BK on 4:00 [i.e., 4 x 50 BK in 200 pace on :12, :10, :08 rests]
    200 fr, bk, pull recovery

    MS2 (800):
    3 x 200 FR on 4:00 [i.e., 4 x 50 FR in 200 pace on :12, :10, :08 rests]
    200 fr, pull recovery

    MS3 (800):
    3 x 200 FLY on 6:00 [i.e., 4 x 50 fly on 1:00 in 200 goal-pace]
    200 fr, bk, pull recovery

    MS4 (1000):
    200 BK ez, stretching it out on 4:00
    200 BR, focus on extension, on 4:00
    200 pull, focus on rotation, on 4:00
    1:00 rest
    400 IM from push start, hard but in control (6:58, w/ 100, 200, 300 splits: 1:41, 3:32, 5:28)

    CD (600):
    200 recovery swim (pull, fr)
    4 x 50 on 1:00 (:43-:47)
    200 pull

    TOTAL: 5000 SCY/110 minutes

    Since my goal-pace for 200 fly is :48/50 now (3:12), I just decided that going at 1:00 would be really convenient... giving me an average of :12 rests between 50s. I also extended my rest to 2 minutes between sets (so 3 x 200 on 6:00) which helped me maintain pace too. My times were: :45, :47, :49, :50... :46, :48, :49, :50... :47, :49, :50, :50. That makes my average pretty close to :48/50, though dropping to 3:20 pace for the 200 by the end of each set.

    The improvement in Fly makes me feel a lot better... and I had 800 in total fly today, all swum at a :50/50 or faster pace, in the context of a 5000-yard workout. I really should have given myself at least a minute rest between sets of back 50s (starting each new set at 4:30 instead of 4:00), that would have helped me maintain the 200 goal-pace... and maybe my freestyle would have been fresher as a result. I seemed to have been recovered enough by the fly... the recovery 200s at the end of each stroke really helped the lactic acid from building to an intolerable level.
  16. Week 42 - Monday

    by , July 15th, 2013 at 01:51 PM (After a long rest)
    I had a restless nights sleep but to my pleasant surprise work up feeling pretty good. After reading James Adams USAS meet description I all of sudden realised that no matter how hard practice was today relative to how he must have felt yesterday my workout was going to feel great. I carried this feeling into the workout and had a decent practice today. The pool was setup for long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main set
    4x(200 free pull with paddles on 3mins descend 1-4, 100 kick AFAP on 2.30)
    4x(100 free pull with paddles on 1.30 descend 1-4, 50 kick on 1.30 kick AFAP on 1.30)
    2x400 free breathing 3 down, and 5 back on 1.20 base
    2x200 free breathing 3 down and 5 back on 1.20 base

    Total 3700 meters

    The 200's I descended nicely going 2.22, 2.18, 2.14, 2.10, and held 1.35's on the kick(which kicked my butt). The 100's I descended well going 1.07, 1.05, 1.04, 1.03 and 50's kick I went 45's. The rest of the workout was swum aerobically with little effort and just making the send offs.

    Up until this weekend I planned on swimming/training through south central zones this next weekend but after seeing some of the best masters times of some of the guys entered in my age group I plan to go pretty easy the rest of this week and hope to have some fast races this weekend. I will still keep my distance up since my primary goal this summer was to build a nice base in LCM for next year. My hope is that by backing off on the intensity this week I can swim relatively quick in some of the events at the weekend.
    Swim Workouts
  17. 7|15|13 LCM

    7 x 50 on 4:00 free
    SPL - time

    • 35 - 0:49
    • 33 - 0:45
    • 33 - 0:40
    • 34 - 0:35
    • 36 - 0:34
    • 36 - 0:34 (extra min of rest)
    • 36 - 0:34

    50 easy

    100 free shake off WFS
    • 53 - 1:20

    50 free fast WF
    • 33 - 0:26

    50 easy

    Weights yesterday. Tried a few new shoulder band moves which likely caused new aches in the pool today. More of a low concern, fatigue/cramp ache.

    Made progress with DPS again. I do worry on whether it may initially harm raw speed, and furthermore have no idea what it looks like with recovery and all. But for the long haul it seems to be worthwhile.

    Weighed 160 lbs yesterday

    Updated July 15th, 2013 at 02:55 PM by __steve__

  18. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/16/2013

    by , July 15th, 2013 at 12:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 100 1:50 1:40
    2 X 200 3:30 3:20
    1 X 300 5:00 FAST
    Two rounds. Round 1 intervals left, 2 right

    3 X 100 kick 2:30
    1 X 100 swim 2:00
    3 X 100 kick 2:15

    9 X 100 choice 2:30
    #3-6-9 are fast

    4 X 250 4:00
    Swim or pull.
    200 cruise/50 fast
    Swim #4 is your warm down

    Swim Workouts
  19. Mon July 15th 2013 LCM

    by , July 15th, 2013 at 12:10 PM (Ande's Swimming Blog)
    Mon July 15th 2013 LCM

    I updated my splits from Rockwall
    swam mon tue, wed, & Sat
    missed Thu & Fri (had to make an emergency trip to Lubbock)
    Lifted Several times last week,
    I've begun a new weight program to get as strong as possible for Nationals

    Whitey Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Todd & Dakota

    Warm up
    went 600

    Main Set
    Drop Down Set 50's
    Start at 1:00 drop 1 sec each round
    dropped out at 38

    assigned 600 with fins
    did 6 x 10 SDKs (15 meter easy speed sprints)

    assigned 10 x 100 odds on 1:20 evens on 1:30
    did 10 x 15 meter sprint (15 meters easy )

    Next Meets:

    did not enter zones
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Entered Nationals, have not gotten air tix or hotel yet
    Nat's might conflect with my dau's dorm move in Lubbock

    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Swim Workouts
  20. Sunday 7/14/13

    Sunday 7/14

    "Meet Day #3"

    AM only LCM

    1000 assorted warm-up of swimming/kicking/drilling/pace

    200 FR - 2:09.39 (1:02.53/1:06.86)

    400 EZ
    200 BR kick/drill

    200 BR - 2:42.65 (1:19.02/1:23.63)

    600 EZ

    Total: 2600
    Swim Workouts