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  1. The Friday Flyer Returns

    by , March 7th, 2014 at 08:38 AM (Mixing it up this year)
    It was a beautiful long course day and I scared one guy into not joining me in the lane. Even after the guard told him there was one lap lane he would not share. His loss.

    500 free
    500 Free kick w/zoomers
    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 4:00, 3:55, 3:50, 3:45, 3:34
    500 free w/snorkle
    500 free kick w/zoomers

    Total 3000 meters
    Categories
    Swim Workouts
  2. OK, I'm ridiculously slow!

    by , March 6th, 2014 at 10:08 PM (Alex's swim journal)
    Today I did something like a repeat of Tuesday's workout with broken 200s (4 x 50 on 1:00 for fly, back and breast)... only I was slower! I was supposed to be holding 200 pace... so apparently 200 pace has gotten really, really slow. I even took yesterday off (not really on purpose, but I had to make a choice at the end of the day to go to the Y or go to Ash Wednesday service... and if there's anything that's more atrophied than my lungs right now it's probably my soul... ha, ha).

    Anyway, here's what I did today... reversing the order of fly and back sets from Tuesday:

    WU (1200--1:00 rest after ea 400-yard segment):
    400 EZ
    4 x 100 IM on 2:00 (desc. 1:47 to 1:41)
    16 x 25 on :30, 400 IMO

    MS (1200):
    4 x 50 back on 1:00 (:49, :49, :50, :52)
    50 recovery--start next set on the next "up"
    4 x 50 back on 1:00 (:48, :49, :50, :52)
    50 recovery
    4 x 50 fly on 1:00 (:48, :50, :50, :52)
    50 recovery
    4 x 50 fly on 1:00 (close to same times as the first set of fly)
    50 recovery
    4 x 50 BR/FR on 1:00 (working on the back half of the 4IM)

    CD (400):
    200 IM on 4:00
    200 back EZ

    2800 SCY/65 mins

    Updated March 6th, 2014 at 11:42 PM by mcnair

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  3. Thursday 3/6/14

    Thursday 3/6

    AM and PM SCY

    AM swim:

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

    4x100 @ 1:15 AE
    200 EZ

    Total: 1600

    PM swim:

    300 swim every 4th 25 scull
    300 pull w/ buoy + snorkel
    200 swim every 3rd 25 scull
    200 kick w/ board
    100 swim every 2nd 25 scull
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw (alternated BR/FR)
    4x100 @ 1:20 AE
    4x25 @ :40 V.S.

    2x
    25 BR dive fast (13.7, 13.3)
    25 EZ

    100 EZ

    Total: 2300

    This morning was just a wake up swim before I hit the road for Jenks, OK for Region VIII Sectionals. Got in around 2:00 and checked into the hotel. Then I did a pseudo-meet warm-up at the pool. Now it's off to shave.
    Categories
    Swim Workouts
  4. Thursday, March 6

    by , March 6th, 2014 at 05:15 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

    10 x 25-30 burst + cruise
    -- 8 from the blocks at 100 pace, 2 AFAP from a push
    100 EZ

    4 x through:
    100 fast w/fins @ 2:00
    breast (1:04), back kick (:55), free (:56), flutter kick (:59)
    100 EZ @ 2:30

    100 EZ

    2 x (6 x 25 kick @ 100 pace @ :40 + 50 EZ)
    100 EZ

    Total: 2750


    ~~~~~~~~~~~~~~~~~~
    Not much yardage, but it sure seemed hard. My body is ready for a recovery week. I'm going to do a somewhat easy dryland session tomorrow and get a deep tissue. Ahhh
    Categories
    Swim Workouts
  5. Thursday, March 6, 2014 11:50-12:35pm

    by , March 6th, 2014 at 04:37 PM (Fast Food Makes for Fast Swimming!)
    Maybe my last swim before the meet starts tomorrow night. I may get in a bit in the morning though, who knows?

    It was super crowded when I arrived at the Y today. They had the water walker lane down to 1, and people were lap swimming in all 6 lanes...someone even swimming with the 2 water walkers. 2 people were waiting on deck for a lane to "open up", but I just found a lane, got them to circle swim, and got my swim on.

    500 Free
    500 Dolphin Kick on back with short fins
    300 Free EZ
    10 x 50 Flutter Kick w/ board @ 1:00 (~:50s)
    700 of mixed up 25s/50s Free EZ/cruise

    ----------------------------
    2500 Yards


    Good news...our SCM meet on Friday/Saturday over in Idaho has 79 people registered!! That's great for us! Sure beats the heck out of some Arizona meets that were getting cancelled for lack of participation!!!
    There are at least 4 heats of the 1500 Free, and a couple heats of 400 IM before that, as well as 2 heats of 200 Fly scheduled on Friday night. At least I'll have plenty of rest after my 400 IM!! But the 1500 and 200 Fly will be late into the night with a 7:45pm start time for the events!! I don't mind much though, since I'm usually up till 1:30-2:00am anyway, but sucks for some other folks!!! I guess they didn't think they'd get the participation on Friday night?!??? Yeah, right...not when this is the best pool in the LMSC, and it's SCM also. Top Tens baby!!
  6. 3|6|14 SCM 32 minutes and drylands

    20 x 25 fr on 0:30, S
    • 20's


    14 x 25 fr on 0:45, S
    • 18's


    10 x 25 fr on 1:00, S
    • 16's and a couple 15.h's



    Drylands

    Deadlifts on hack machine with vertical-jump band belt on (4 sets of 10)
    • 95lbs + 2 bands
    • 95lbs + 4 bands
    • 135lbs + 4 bands
    • 185lbs + 4 bands

    1 set of horizontal leg swings (~50 ̊ of range from straight back to side)
    (felt tired after)
    Abdominal
    Shoulders
    Chest

    Updated March 6th, 2014 at 08:41 PM by __steve__

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  7. Workout 03/06/14: morning

    by , March 6th, 2014 at 02:41 PM (Maple Syrup with a Side of Chlorine)
    Did the old "Masters Double" with my evening swim yesterday and morning swim today ...

    200 Fr/200 BK/200 IM drill

    8 x 50 on 1:00 FR (fast 25, DPS 25)
    1 x 50 EZ
    8 x 50 on 1:10 IMO
    1 x 50 EZ

    6 x 75 on 1:15
    - 2 FR, 2 Bk (did both as: kick, DPS, overkick), then 2 IM no fr

    6 x 25 drag race from center of pool on :50
    150 loosen and out
    (Solo/Rec/2250 yds/50 min)
    --------------------------------

    At the Rec, the six lane pool is divided into three lanes: noodler, regular, fast. We used to be able to split the lane with up to three people (more than enough room), but some complained when the "fast" lane had three people and there were 4-6 circling in the middle lane. Now, the rule about two can split (having essentially their own lane) but circling once a third swimmer joins is being enforced.

    Got in today as the third and the dude that rehashed interest in this due to his inability to share the lane hollered at me when I suggested circle swimming. I try to follow the rules, but he said he had special permission from the director of the Rec and he wasn't circle swimming with only three people in the lane. I mentioned this to the head guard at the other end, and indeed this guy has an exemption. Oh well, I apologized and told her I wasn't going to fight but just swim. After five minutes a fourth person joined (and I thanked her, because the dodgy dude left about ten minutes later)

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

    Got the first official entry for the Bennington meet in April today It is a former college swimmer that was at the first meet. Here is a flyer that my talented daughter made up:

    Updated March 6th, 2014 at 04:23 PM by rxleakem

    Categories
    Swim Workouts
  8. Week 75 - Thursday

    by , March 6th, 2014 at 01:41 PM (After a long rest)
    I wokeup tired this morning but pulled myself out of bed and headed to the pool. I was not feeling it on deck but once I got to the end of the warmup I started to loosen up and started feeling good. Overall I felt pretty good by the end of practice today.

    Warm up
    4x200 with snorkel on 2.40

    Main Sets
    6x150 swum as swim,kick,drill on 2.10
    4x(2x100 on 1.10 holding 500 pace, 200 IM on 2.45, 2x50 active recovery on 1 min)
    10x100 kick with fins on 1.10

    Warm down
    100 easy

    Total 4800scy

    The first main set I was holding about 1.50s. On the fast 100's I held 58-59 and then held 2.25s on the IM's swimming long and smooth. On the kick set I worked the 100's and alternated between a board and my back in streamline position. I was holding around 1min on these. Tom had one additional set of 16x25s odds fast, and evens 12.5 under water and 12.5 free on 30, but I just ran out of time today.
    Categories
    Swim Workouts
  9. Thu Mar 6th 2014 SCY

    by , March 6th, 2014 at 12:43 PM (Ande's Swimming Blog)
    Thu Mar 6th 2014 SCY

    Entered zones yesterday and nats today

    Lifted Tuesday

    Whitney Coached
    6:30 to 8:00 dove in at 6:40
    swam with Todd, Ned, Jim, & Alley cat

    Warm up
    did around 3 or 400

    Main Set

    assigned: 8 x 100 best ave on 2:00
    did 8 x 50 fr best ave from a dive held 25's

    8 x (30 sec VK, 15 sec rest)

    100 easy

    assigned: 8 x 100 best ave on 2:00
    did 8 x 50 fr best ave from a dive held 25's

    8 x (30 sec VK, 15 sec rest)

    100 easy

    assigned: 8 x 100 best ave on 2:00
    did: 8 x 25 FAST from a dive, 25 easy

    100 easy

    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
    Categories
    Swim Workouts
  10. A hard time breathing today in practice

    by , March 6th, 2014 at 07:31 AM (Mixing it up this year)
    I felt like I did went I first started swimming having to get used to the water pressure on my chest. I hope I am not coming down with something but then again my daughter has been sick and probably shared it with me. I'll get over it.

    500 free
    500 Free kick w/zoomers
    10x50@1:05 breast pull w/zoomers
    200 accordian drill w/snorkle & br fins
    200 breast kick
    200 breast for time went 3:41
    200 free EZ
    200 fly for time went 3:32 at least I am staying consistant
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts
  11. March 5th

    Short fast stuff tonight. The team had a social event scheduled after practice so we got out a little early. I decided to skip the social but did offer bail money should they have too much fun.

    400 mix up
    4 x (4 x 25 + 50) kick w/fins @30/60
    --25's sprint, 50's cruise
    Pull 3 x through @ 90%
    2 x 25 @ 25
    50 @ 50
    100 @ 1:30
    50 @ 50
    2 x 25 @ 25

    50 ez

    4 x 50 free descend w/overkick @ 1:15

    6 x through
    75 build r/10 went 75 bk, 75 br, fly,bk,br repeat
    50 free sprint r/15
    50 ez r/10
    Repeat

    4 x 50 sprint @ 1:15 went IM order

    100 w/d

    3500

    Not too bad tonight. Felt pretty good and tried to hang with the sprinters on the team.
    A teammate of mine filmed my fly with his gopro. That thing is awesome (the gopro not my fly). I've got more work to do than I thought.
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  12. Wednesday, March 5, 2014

    by , March 5th, 2014 at 09:34 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 65%, 84 water

    Warmup
    200 REV IM

    500 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    2(5x100 FR on 1:20, :40 Rest) *1:11-1:08 (2x)
    ---2x25 FR CU on :30 steady
    2(10x100 FR on 1:30, :30 Rest) *1:09-1:07, 1:08s-1:07
    ---200 BK

    *Set 2*
    10x50 BK on 1:00 w/mAP, *35-32

    ---:30 rest
    12x25 BK on :30 *17-16s-15s
    ---100 BR Kick

    *Set 3*
    20x25 FR on :30 *16-15s-14

    ---4x25 FR CU on :40
    4(5x25 FR on :30, :30 rest) *14s-13

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    Comments
    Today's workout was like swimming in bathwater, and my 18 month old goggles kept fogging despite all my anti-fogging remedies. I also should mention that my TYR medium blade fins broke last week, and while I like my 20 year old Force Fins, I prefer the longer stiffer blade fins because for me they help facilitate technical and strength development that transfers over to my swimming without equipment.

    New versions of these items were ordered online along with caps, since last Friday a day before the mini meet, my cap ripped, and then my backup cap also ripped! At least for the meet I had another backup cap (my wife's cap). Thankfully, I have already received the "Items have Shipped" email and will have replacements soon for my goggles, silicon caps, and fins.
    Categories
    Swim Workouts
  13. Workout 03/05/14: evening

    by , March 5th, 2014 at 08:46 PM (Maple Syrup with a Side of Chlorine)
    My day off today included a trip to the coporate main office in Schenectady for a committee meeting, so that ate away five hours around lunch time. Was able to help my wife with shopping before heading to he pool before supper:

    200 Fr/200 IM drill/100 Bk

    30 Minutes of swimming with my brother and niece (this was family/lap swim), a great time as my 3.5 year-old kin was kicking and splashing, with no worries about rolling on her back and getting her head wet. A great time!

    4 x 100 kick
    4 x 300 with snorkel and buoy
    - 100 DPS/50 fast with AP, 50/50, 50/50, only snorkel
    1 x 300 IM
    100 loosen and out
    (Solo/Rec/2800 yds/75 min)
    ----------------------------

    I forgot to mention that this past weekend, while I was swimming out of town, our community held the 2014 National Snowshoe competition at the small mountain just east of twon. Almost 1000 came to little Bennington, from 20+ states and over a handful of foreign countries. There was a great write-up here. I am sorry to have missed it, but hope that the next time it comes around I am able to cheer folks on.
    Categories
    Swim Workouts
  14. Swimming "gently" 03/05/14

    by , March 5th, 2014 at 06:38 PM (Grandma Got Run Over By A Swim Team)
    Swimming gently today, as I was really noticing my shoulder, and the set wasn't super challenging, and the other person in my lane was happy to go pokey as well.

    500 back/free
    500 pull (w/minimal effort, as I was warming up)
    5 x 100 kick @ 2:15
    100 easy
    12 x 100 @ 1:40 (told you the set wasn't super challenging)
    200 easy
    500 odds and ends with fins to preserve the shoulder
    Total 3500 LCM

    I think Terry was easy on them/us because the kids had Sr.Champs this past weekend, and this was essentially their first day back in long course in 3-1/2 weeks. PLUS, it was raining. I imagine next week he'll step it up a bit.

    I am soooo looking forward to the time change and the temperature change. I truly pity those who live up north. My son, in very northern Tennessee (1 mi south of Kentucky) had 5 inches of ICE beneath 10 inches of snow on Monday. What a nightmare. And his apartment complex didn't do anything to help dig the parking lot out, so he got together a posse and spent 7 hours digging/shoveling and picking at ice on Monday. Down here in Tallahassee, that same day, it was 71 and sunny.

    ***AND, I made an appt with an accupuncturist! That should be interesting! Hoping to "unfreeze" my shoulder sooner than Mother Nature was planning.
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  15. Wed., March 5

    by , March 5th, 2014 at 04:18 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    5 x (25 AFAP from the blocks + 75 EZ) @ 3-4:00
    -- really fast backstrokes
    100 EZ

    5 x 25 AFAP kick w/fins + 75 EZ @ 3:00
    100 EZ

    2 x (50 AFAP w/fins + 150 EZ)
    fly (23), breast (27)

    10 x 25 free w/agility paddles @ 100 pace @ :40
    -- I wanted to do 20 and make it more of an USRPT set, but was too tired from all the sprinting.
    100 EZ

    2 x broken 100 @ 100 pace w/fins + 100 EZ)
    -- free, back kick (47s)

    Total: 3700


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

    Solid sprint workout, and I'm pretty beat from it.

    I think I've persuaded Jimby to go to the March 29 meet in Columbus with me: http://www.hdsa.org/images/content/2...gtons_Meet.pdf. I'll swim a few events there, so I won't have a super loaded schedule at Zones. It's odd, though, it appears you can't enter this meet on line, even though it says you can. Last time I did a mail in entry, my entry got lost. I sent an email to the meet director asking about this, but haven't heard back.
    Categories
    Swim Workouts
  16. Week 75 - Wednesday

    by , March 5th, 2014 at 02:13 PM (After a long rest)
    I missed weights last night because I was so tired. Work has been kicking my butt the past few weeks; I lost a key employee last week, who is taking over his family business. I cant blame him and he is a rock star and will do great but it makes life even more challenging for my team. Anyhow, I missed weights and was inn bed asleep before 8pm last night. I had a great nights sleep and did not wake until the alarm went off this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    15x100 swum as 5,4,3,2,1 starting at 1.20 and descending 5 per round.
    100 easy
    8x50 2 turn 50s
    4x(2x50 kick on 1min, 1x50 back AFAP on 40)
    100 easy
    3x50 drill on 1 min
    broken 200, swum 50,100,50 with 5 seconds rest of 50 and 10 seconds rest on 100
    300 easy
    broken 200, swum 25,25,50,50,25,25 with 5 seconds rest on 25s and 10 seconds rest on 50s

    Warm down
    100 easy double arm back

    Total 4250scy

    I really enjoyed todays workout despite being quite tired by the end. I had zero discomfort in my left shoulder today for the first time in a couple of weeks and iced again after practice, so fingers crossed whatever I did is on the mend.

    We did our 15x100 test set today however I received instructions on how Tom wants me to attack this set going forward. Over the past few months I have got to the point that I cruise all the 100s just making the send offs, until the last 1, where I now go about 58. He told me to start working the set and said I should hold mile pace until the last 3 and then drop to 500 pace. This equates to holding 1.01-1.02s and then dropping to 58-59's. I held 1.02s throughout and went 1 mins on the last 3 which I was happy with.

    Todays kick set was awesome. I really worked the kick set and held 35-36s and then held 30s on the back. The broken 200s were fun and exhausting at the same time. My add up times were 1.55 and 1.54. I was doing flip turns as if this was a 200 so it was hard to get exact times on the send offs and as such the add ups could have been off significantly, but based on my start and finish times less the rest I was still happy with these today despits being significantly slower than my swim on Saturday. Despite this I am very happy with these because I was tired and this was at the end of the workout as oppossed to the beginning of the workout.

    Overall a very good workout and I had a lot of fun today.
    Categories
    Swim Workouts
  17. 3|5|14 SCM just 20 minutes but walking weird

    WARMUP
    500 fr, S (8:01)

    KICK
    3 x 50 (+150 easy drill/kick) flutter kick with snorkel
    • fast 0:46
    • AFAP - 0:44, 0:44


    Have room for a close range improvement with the AFAP 50 FK's as the first one I pushed the turn before arms were fully locked and the second one took me too deep. Estimate I'm currently capable of 0:42 with luck, so it is my close-range goal to reach 0:39

    Updated March 5th, 2014 at 03:44 PM by __steve__

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  18. A decent workout and a lot more lane space...not

    by , March 5th, 2014 at 07:59 AM (Mixing it up this year)
    Just when we lap swimmers thought we would have more lanes since SCAD left for Nationals, the tri team spread out. Had to deal with the flotilla of fins next to me, YUCK.

    5x100@1:45 free
    500 free kick w/zoomers

    2 times thru w/paddles
    200@3:30 as 100 free/100 back went 3:03 and 3:00
    2x100@1:45 as 50 free/50 back went 1:32,1:30, 1:27, 1:27
    4x50@1:00 as 25 free/25 back went 45, 45, 45, 45, 45, 45, 43, 43

    10x50@1:00 streamline kick on back w/zoomers went 47,49,47,47,47,46,46,45,43,43
    3x100@2:00 free w/snorkle
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  19. Week 75 - Tuesday

    by , March 4th, 2014 at 09:07 PM (After a long rest)
    I had a good nights sleep but was tired this morning.

    Warmup

    400 free with snorkel
    6x50 catchup on 45

    Main set
    12x50 drill swim on 50
    8x100 50 fast 50 easy kick on 2mins
    3 x (2x50 on 33, 1x50 back on 40, 1x50 easy on 1min)
    100 easy
    12x25 open close easy fast on 30
    3x300 swim on 3.30

    Warm down
    200 easy

    Total 4200scy

    I held 1.25-1.27 where the fast 50 kick was 35-37s. I held 27-28s on the 50s on 33 and 35s on the back.

    I planned on lifting tonight but decided to go to bed early. Work is kicking my butt at the moment; just lots of things going on.
    Categories
    Swim Workouts
  20. Tuesday, March 4, 2014

    by , March 4th, 2014 at 08:14 PM (I swim, therefore I am)
    SCY @FMAC
    76 Sunny, humidity 63%, 83 water

    Warmup
    100 REV IM

    300 IM as 4(50DR/25Swim)

    *Set 1*
    400 IM Kick, desc by 25 1-4, x4
    12x50 Kick on 1:00 as 4(3x50 stroke) IMO
    12x25 Kick on :50 as 4(3x25 stroke) IMO

    *Set 2*
    1x1200 FR Steady Swim, DPS w/snorkel-fins-mAP

    *Set 3*
    400 IM as 4(25EZ/25Strong/25EZ/25Fast)

    ---100 BK
    5x200 IM on 3:00 w/slim fins, desc 1-5 *2:42-2:34
    ---100 BK

    *Set 4*
    6(2x25 Fly on :20, 1:00 rest) as 25/smooth, 25/fast

    *16s/15s, 14s
    ---100 BK

    6(2x25 FR on :20, 1:00 rest) as 25/smooth, 25/fast
    *15s/14s, 13s/12

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Comments
    In the Fort Myers-Estero area of SWF, the local year round residents enjoy having our own lanes and only infrequently need to share. From mid February to Easter weekend is the peak snowbird season with various flocks seen everywhere, but mostly seen at Publix and Costco parking lots. The few public pool lap swims are more active as well. So today I had to laugh to myself when I was just about to start Set 2 (the IM set that I did later on as Set 3), I got a tap on my shoulder and at the same time my nearly deaf water filled ears heard nothing, but I saw the lips saying "Can we split the lane?" Of course I smiled and said yes, then got ready for a freestyle swim on the left side.


    Having lived here for over two years I can appreciate the revenue the seasonal residents bring to the area, as nearly one third of my gated community along with other similar neighborhoods in south Fort Myers are part-time homeowners, from all around the USA, and also many from Canada.
    Categories
    Swim Workouts