View RSS Feed

All Blog Entries

  1. Tuesday, Feb. 24

    by , February 24th, 2015 at 04:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    500 various
    100 scull
    8 x 25 shooters w/fins
    100 EZ

    Main sets:

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

    5 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    -- 2 swim, 3 kick

    6 x 25 w/parachute, fins & paddles @ 1:00
    100 EZ

    Total: 3000


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

    A no imagination workout for me today, as I am still suffering from fatigue and brain rot. But I got er done. Will be back at the gym tomorrow.

    A swim swam article on USRPT, which agrees with me that USRPT is really not for sprinters: http://swimswam.com/the-pros-cons-an...raining-usrpt/
    Categories
    Swim Workouts
  2. Workout 02/24/15: noon

    by , February 24th, 2015 at 01:54 PM (Maple Syrup with a Side of Chlorine)
    Sunday was another busy snow removal day here in Vermont, so I skipped swimming. Went back to work yesterday and the boys had their final bball game of the year after school so I also skipped the pool. I did not stay completely dry, as our wash has been acting up and reading a F-21 error, so last night I went about cleaning the water pump filter and drain hose (nasty), which has fixed the issue. Here's to youtube for saving me from paying for a repairman!

    Today is a busy day off, as I went to the Drug Task Force meeting this morning before heading to school for Chapel. This afternoon is the end-of-year basketball banquet plus parents/staff vs. kids fundraiser game, so I will have at least two workouts today (and I might even make it to Masters tonight for team practice!).

    200 free/200 back/200 im drill
    2 x (50 kick, 100 AP, 150 pull)
    4 x (25 IMO sprint into 25 easy) on :60
    150 loosen and out
    (Solo/Rec/1550 yds/30 min)
    --------------------------------

    I am still ahead for the GTD goal this year but need to carve out more time to in order to swim longer. I'm still debating the Harvard meet in a couple of weeks; I will again be able to only make the distance day so I am thinking about either the 1000 or 1650. Need to decide by Friday.

    Updated February 24th, 2015 at 02:00 PM by rxleakem

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 02/25/2015

    by , February 24th, 2015 at 12:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds--choice
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    3 X 50 moderate to easy 1:00
    1 X 50 @ 100%
    Three rounds--choice

    WARM DOWN: 4 X 50 easy

    4000Y
    Categories
    Swim Workouts
  4. So much for an easy day

    by , February 24th, 2015 at 07:31 AM (Mixing it up this year)
    Was asleep for the warmup. The guard laughed when I asked if I could use his rescue tube as my pillow.

    I desided to work on Backstoke and it turned into a good effort.

    500 free
    500 free kick
    5x100@2:00 back w/paddles & bouy held 1:45's
    5x100@2:00 free w/snorkel focus on pull and 6 beat kick
    5x100@2:00 back kick w/zoomers this made my thighs burn in a good way

    Total 2500 yards
    Categories
    Swim Workouts
  5. Back, Monday, Feb 23

    by , February 23rd, 2015 at 03:36 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 chest press fly
    50 EZ

    Main sets:

    4 x
    4 x 25 @ :30, SDK to 20 Y
    50 EZ

    4 x 25 burst SDK + cruise @ 1:00
    100 EZ

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

    100 EZ

    Total: 2750


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

    I had an unbelievable time in Paris, indulging to the fullest in art, architecture, culture, and fine wine. I didn't want to come back. I trained less than Jazz while I was there -- only once. I couldn't tear myself away from Paris and my diplomat friend had taken some days off to escort me around. Despite not hitting the pool, my legs took a real beating with 7 days of constant walking. One day, I was out and about from 10:00 am until 9:30 pm when I went to the Louvre at night. And honestly, it was rather nice to escape completely from the "tyranny" of the pool and real life for a bit.

    The only negative was the trip home. With my usual bad luck with traveling, my flight was cancelled. I was stuck at Charles de Gaulle for 7 hours, had to run (literally) to my connection in Atlanta and my bag didn't make it home. As a result, I was up for 28 hours straight. (I don't sleep on planes at all.) So I'm feeling super exhausted and it may take a few days to recoup. I also had a bit of trouble on arrival. I had collected my bag and then armed security guards essentially corralled all arrivals for an hour. An unattended bag had been left near the exit of a US flight. They bombed the bag. Such is the mood in Paris ...

    Still, I dragged myself to the pool today. Honestly, I didn't feel that bad in the water, just tired. I couldn't muster up the energy to do anything but 25s. But my times were the same as usual, save for the 10th one.

    Updated February 23rd, 2015 at 04:40 PM by The Fortress

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout 02/24/2015

    by , February 23rd, 2015 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 #4 on 1:30 :30
    Two rounds. Round 1 IM/25's: one of each--up tempo
    Round 2 is Free/ 25's are up tempo--85/90%

    18 X 50 1:15--choice
    #1-14: 25 fast + great turn and streamline/easy return
    #15-18: swim down

    4600Y
    Categories
    Swim Workouts
  7. Great meet this weekend

    by , February 23rd, 2015 at 07:32 AM (Mixing it up this year)
    It is always fun to go to the South Carolina State Championships in North Myrtle Beach. Diane always does a great job putting this meet together. They provide hospitality for the Swimmers all day Saturday and Sunday, and a fun social at Wild Wing Cafe.

    Event though I only had 3 good swims the 1650 Free, 50 Fly and 200 Fly, it was great having 5 other Georgia swimmers join me this time.

    500 free
    500 free kick w/zoomers
    2x250@4:00 free w/paddles and bouy
    10x100@1:45 free w/paddles and bouy 1-4 in 1:25 5-10 in 1:23's
    500 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  8. Back in the water!

    by , February 22nd, 2015 at 06:00 PM (Distance Flyer)
    It feels good being back in the water. As my kids get older, it's starting to get "a little" easier to find time to swim 2-3 days a week. I enjoy focusing on the technical aspects of swimming which improves my instructional delivery when I coach my high school team.

    I'm finding that I need more rest when practicing but the quality of my swimming is still there. I look forward to seeing what the future brings in the water!

    Updated February 22nd, 2015 at 11:00 PM by kellys

    Categories
    Uncategorized
  9. 2|21|15 and 2|22|15 SCY State meet

    by , February 22nd, 2015 at 04:07 PM (Blog)
    Was sick Wednesday to last night, bad timing. Had aches and other bug-virus related crud.

    Saturday
    Men 25+ 200 freelay with me as leadoff: 25.63. Was like a turtle off the block yet surprised.

    50 Free: 25.62 Goal was to top prior performance. Breathed twice on way back.

    Mixed 45+ 200 free, anchor swimmer: 25.91, did standard relay type of start but nearly hit the bottom lol. Ain't doing that again.

    Sunday (feeling a little better)
    100 Free: 27.59 (31.32) 58.91 very bad #2 turn, on deep side, breathed every right. I can quickly improve my 100 some

    Mens 35+ 200 IM relay anchor: 24.66 breathed 0 out and 2 back, had to catch-up, which fired me up.

    Mixed 35+ 200 free relay: 24.79 breathed 1 out and 1 back turned crooked. I noticed feet ahead in left lane and motivated me to catch, was so close. Wasn't really enthusiastic a first as I was ready to go home, but the motivation hit after the turn.


    This is from my phone, hope it posts ok

    Updated February 24th, 2015 at 03:49 PM by __steve__

    Categories
    Uncategorized
  10. Week 125 - Saturday

    by , February 21st, 2015 at 05:22 PM (After a long rest)
    Yesterday after breakfast Tom asked me if I would be ok with him entering my daughter in the Champs meet this weekend. She fractured her elbow and has only been back in the water two weeks and the original plan was for her to train through the rest of scy season and focus on LCM in the spring. Tom said she seemed to be having fun again and had been swimming great. I was hesitant but said I would talk to my wife. Long story short she is swimming this weekend. If I had a little more heads up I would have swum also but it probably will do her good to swim without Dad.

    Now to yesterday's drama. My son was pushed over playing soccer at school and got knocked out when he fell, hitting his head on the ground. He had a pretty bad concussion and had to go to the doctor. This coupled with my daughter swimming the meet made last night a mess. I was late home from work and then had to handle my wife freaking out about our son and packing and prepping for this morning. My wife slept up stairs to check on my son and my daughter slept downstairs with me so she could get up and come to the pool when I left this morning. Logistically it was a challenge making everything work but somehow we made it work.

    My practice was hard but somehow fun with my daughter calling out my times on the main set. She was cute and made me smile despite being in pain.

    Warm up
    500 free with snorkel
    400 free with snorkel
    300 free with snorkel
    200 IM
    100 back
    50 free

    Main sets
    16x100 on 1:50 at 500 race pace

    Warm down
    400 easy

    I deliberately went a little easier than usual on the first 100 going 57 high and initially felt pretty crappy holding 57s. After number 4 I hit my groove and felt pretty smooth holding 56s. I held these until the last 100 where I went a 55. Two of my training partners had put fins on tried beating me on the last one, which I was not going to let happen(not that I am competitive or anything). This is the first time I have made all 16 at my race pace or quicker at 1:50. The next time I do this in two weeks we will be down to 1:45s. Next week I am swimming at the DAM spring masters meet and doing the 4IM, 2IM, and 1IM. Obviously this is not my normal event lineup but something I think that will be fun.

    Updated February 21st, 2015 at 08:46 PM by StewartACarroll

    Categories
    Swim Workouts
  11. Workout 02/21/15: morning

    by , February 21st, 2015 at 01:56 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull (plus 100 more)

    Main Set = Broken Mile (focus = DPS, streamlining)
    3 x 100 (on 1:25)
    4 x 150 (on 2:05)
    3 x 200 (on 2:50)
    3 x 50 (on :45) (went 34,33,31)

    then an easy 50, wait until next top, 50 fast (went 28)
    (I did 400 kick while everyone else finished up)
    We then worked on backstroke technique and flip turns (about 300 yards)
    (Masters/Rec/3050 yds/90 min)
    ------------------------------------

    The broken mile is a great set and the fast 50 at the end capped off a good aerobic workout. Over the next couple of weeks our team will be having refreshers for all the strokes, as well as starts and turns.
    Categories
    Swim Workouts
  12. Week 125 - Friday

    by , February 20th, 2015 at 07:41 PM (After a long rest)
    I had a great night of sleep but was still tired when I woke this morning. I sort of expected to be tired after the week I had. I felt pretty decent in the water today but towards the end in the faster set was pretty tired and felt like I did not recover between fast swims like normal. My times were still pretty good.

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

    main sets
    8x100 kick best average on 2mins
    12x50 on 1min done as fast under and out of the flags with tight turns.
    3x(100 free fast on 2mins, 50 fast on 1min, 100 easy on 3mins)
    3x200 just paddles on 2:40 descend 1-3 and swum as R1 breath every 3, R2 breath every 5, R3 descend

    warm down
    200 back
    100 easy

    On the best average kick I held 1:21 average. This is slower than I had hoped but was me consistent on this set. On the 50s strong inside the flags I felt ok and was holding 29s. The fast set of 100s and 50s I felt crappy on round one but got going and overall had a good set. R1 :54, :26 R2 :53, :25 R3 :53, :25. On the last set of 200s I felt good and pretty comfortably descended and had good times going 2:05, 2:03, 2:01(1:02, :59).

    After swimming about 6 of us went to breakfast. This is becoming a routine and it's really good fun. Today's discussion included discussion on nationals and our relays so next week Tom is going to work on the relay teams. It's looking like we will have a lot of relays which will be awesome.
    Categories
    Swim Workouts
  13. Sarasota Y Sharks Masters 5:30 AM Workout 02/23/2015

    by , February 20th, 2015 at 11:40 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 150 2:30 2:15
    1 X 200 3:15 3:00
    5 X 50 kick 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    4 x 200 IM 3:30
    4 X 100 2:00
    100's: #1-fly 2-back 3breast 4-free

    1 X 400 5:40
    3 X 100 1:30
    3 X 100 1:20
    3 X 100 1:15
    2 X 100--swim down-- 2:00
    Pull freestyle

    4500Y
    Categories
    Swim Workouts
  14. Week 125 - Thursday

    by , February 19th, 2015 at 09:12 PM (After a long rest)
    I had a great trip to Sacramento on Tuesday and Wednesday. I got back to DFW from California at 10:50pm last night but as is usual with DFW I left from terminal E and arrived back in terminal A meaning I had a 25 minute delay in getting to my car. Then as I drove out of the terminal construction caused another 15 minute traffic jam(at 11:15pm at night). DFW is about a 45 minute drive from my house so I finally got to bed around 12:30am. I had committed to one of my training partners that I would be at the gym this morning so my 4:45 alarm came way too quickly.

    This is morning I did a simpler and shortened workout than normal.

    15minutes on vasa trainer done as 1:30 mins on and :30 off
    15minutes of abs done as 3x(flutter kick, oblique crunches, leg lift, planks, flutter kick) with :45 on and :15 off with 1min between rounds.
    10minutes of stretching

    15 minutes of easy swimming

    i just registered for Spring Nationals. 100,200,500 free and 50,100,200 back.
    Categories
    Swim Workouts
  15. Workout 02/19/15: noon

    by , February 19th, 2015 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    Started the day with some more shoveling (and the trend of snow/bitter arctic blast cold/repeat since January is still holding out) then off to the Bible college for Chapel. I then was able to jump in for a quick swim before lunch:

    200 free/200 back/200 IM drill
    2 x (50 kick/100 AP/150 pull with buoy)
    6 x 25 on :30 fast (fr and bk)
    300 yds wearing Rachel's Garmin gps watch
    100 loosen and out
    (Solo/Rec/1750 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  16. Sarasota Y Sharks Masters 5:30 AM Workout 02/20/2015

    by , February 19th, 2015 at 11:36 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    4 X 50 1:00
    Two rounds

    1 X 500 kick

    12 X 100 --choice-- 2:15
    #3-6-9-12 @ 85/90%--fast

    3 X 50 moderate 1:15
    1 X 100 @ 100% 3:15
    Four rounds--choice

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  17. A little teaching today

    by , February 19th, 2015 at 07:21 AM (Mixing it up this year)
    Mickey was not used to doing starts so I worked with him on starts and turns today for about 20 minutes.

    500 free
    start and turn work rough 200 yards of swimming

    10x100@1:45 free w/paddles & bouy went 1:19, 1:18, 1:18, 1:18, 1:18, 1:18, 1:17, 1:17, 1:17, 1:17

    500 free kick w/zoomers
    200 free EZ

    total 2400 yards
    Categories
    Swim Workouts
  18. Week 125 - Wednesday

    by , February 18th, 2015 at 06:03 PM (After a long rest)
    I had a long day yesterday with 5 meetings in Sacramento and a dinner with a customer. When I hit the pillow last night I was out. I slept really well and woke up just before my alarm was due to go off at 5am. I swam with Davis Aquatic Masters this morning and had a good workout.

    Warm up
    400 free with snorkel
    6x50 catchup on :50
    300 alternating free,back,free, breast by 25

    Main sets
    4x(100 kick Rest 10, 3x50 Rest 10) with fins
    4x(4x150 on 1:45) round1 pull, round 2 just paddles, round 3 bouy and paddles

    Warm down
    200 easy

    I felt tired this morning but swam ok. I started out with 5 people in my lane but after the warmup I was moved into a lane on my own while everyone else swam with 5-7 people per lane. Talk about feeling guilty. The visitor and I drive people out of my lane. I felt that way for a couple of minutes until I started cranking and then I forgot about it and just swam. The coach was very friendly and asked me about my stroke and commented on how my fundamentals were very solid. My swim coach from my childhood would be proud.

    I was getting about 10 seconds rest per 150 on the main pull set.

    I am really looking forward to getting home tonight but since I am not back until midnight central I am sure I will be tired in the morning. Tomorrow and Friday are very busy days too. Oh well at least I will be home.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout 02/19/2015

    by , February 18th, 2015 at 01:15 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:30
    3 X 100 1:45
    Two rounds

    1 X 200 kick 5:00
    4 x 50 kick--build to fast-- 1:20

    2 X 300 IM 6:00
    1 X 50 easy 1:20
    2 x 200 IM 4:00
    1 x 50 easy 1:20
    2 X 100 IM 2:00

    7 X 200 pull
    2 on 3:20
    2 on 3:00
    2 on 2:50
    BREAK
    1: Best effort

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  20. Feb 18, 2015

    by , February 18th, 2015 at 12:00 PM (Trying to Train Smarter, Not Just Harder)
    First day back after having the vomiting virus this weekend. Swam Thursday last week & had to get out early because I was so exhausted - must have been a forshadowing of things to come. Friday morning pool was closed because it was too cold (below 30) for the lifeguards. Early Saturday morning I with the vomiting & stopped late Sunday. Felt puny Monday & Tuesday so I didn't bother going to the pool, so here it's been about a week since I got wet. I feel fine, but my arms got lazy laying around for 6 days!

    Just 3000 LCM, mostly at a moderate pace. Most likely the only swim I'll have this week, since we go watch Superboy swim at Conference tomorrow & won't be back until Sunday.

    600 back/free
    400 kick
    300 pull
    4 x 100 pull alt hard/easy intervals
    4 x 50 @ 1:00
    3 x 100 IM @ 1:50
    2 x 150 pull @ 2 something (couldn't see the clock)
    200 IM
    200 swim
    4 x 50 fast/easy @ 1:00
    100 easy
    Categories
    Uncategorized