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  1. 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
  2. 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
  3. 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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  4. 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
  5. 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
  6. 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
  7. March 3-4

    by , March 4th, 2014 at 04:43 PM (The FAF AFAP Digest)

    Monday Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 1 x 10, 90 x 2 x 8
    push press 45 x 2 x 12
    explosive leg extension, 90 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15
    extreme angle step ups w/barx 45 x 2 x 10
    wood chops, 30 x 2 x 15 each side
    good mornings, 80 x 3 x 8

    stretching, 15 minutes


    Tuesday: Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ
    1 x 100 back kick, !5 m UW each 25
    100 EZ

    Main sets:

    5 x 30 burst + cruise from the blocks
    -- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count.
    100 EZ2 x kick ladder w/fins:
    25/50/75/100/75/50/25 + 100 EZ
    -- everything but the 100 was done 15 m UW
    -- 100 was fast flutter kick w/board (1:01s)


    10 x 25
    odds = 100 pace
    evens = EZ
    50 EZ

    8 x 50 DPS w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 3300


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

    I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.
    Categories
    Swim Workouts
  8. Tuesday, March 4, 2014 12:00-12:45pm

    by , March 4th, 2014 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    Nothing too fancy, still resting my shoulder and kicking hard:

    500 Free warmup

    5 x 100 SDK on back w/ short fins @ 1:40 (held under 1:15s)

    12 x 50 Flutter Kick w/ board @ 1:00 (held :45-46s)

    400 Free EZ

    ---------------------------
    2000 Yards



    Still planning to go to the meet in Coeur d'Alene, Idaho this Friday and Saturday, and I will attempt my events. We'll see how it goes. My only real concern is the 200 Fly after the 400 IM and 1500 on Friday night. I can get through it though, since it is a short course meters meet...and Top Ten is "all that matters"!!! But I won't jeapordize my health either. If I have to, I will skip it.
    Saturday's events should be a breeze compared to Friday night.
  9. Prepping for state meet...

    by , March 4th, 2014 at 04:27 PM (Alex's swim journal)
    Encouraged by my times on Sunday, all improvements over last SCY season in spite of my sporadic training, I decided that I probably could do a decent 200 and 400 IM at state, and that 200 back and 200 fly--being on different days--are also feasible. These are the events that enjoy training for the most, so I might as well go ahead and make them my goal events. I'll decide whether or not I want to do the 1650 (last event on the last day) at the end of this week, after I have a chance to do some long freestyle sets... see where my fitness is.

    The results from Whitefish Bay are already in the USMS database. I'm pretty pleased with my splits in the 4 and 2 IMs. My fly and free legs are almost even (1:29 fly and 1:26 free in the 400 IM; 40+ fly and 40+ free in the 2IM)... the free should be a lot faster, but that's where my lack of conditioning is making itself felt. There and with the backstroke leg as well... there's no reason, with all the backstroke work I did last fall, that I shouldn't be swimming around 1:30/100 pace, even after the fly leg... but again, I think it's just lack of conditioning. Back and Breast are "recovery" legs in the IMs.

    Took a break (that I didn't need) yesterday because I couldn't find time to get to the Y. We had our annual appointment with the accountant for taxes right after work, and then after dinner my wife and I sat down with the boys to talk about the contract that I'm probably going to be signing and sending off in the next couple of days. We're still "negotiating" with Anthony, who is finishing his senior year this semester and headed off to college next year. He doesn't want us to move... he wants to be able to come back "home." I understand. I didn't expect this to be as traumatic for him, since he won't be around for most of the year anyway, but I get it... he didn't expect that saying goodbye to his friends for college would be saying goodbye forever. Our youngest is going into high school next year and will miss a couple of good friends he has from elementary and junior high, but he's pretty much starting over next year anyway and so he's taking it in stride.

    Today I decided to get my swim in over lunch and not risk missing another day by waiting until the late evening to get it in. Here's what I did:

    400 EZ
    4 x 100 IM on 2:00 (desc. from 1:47 to 1:37)
    16 x 25 on :30 in 400 IM order
    100 recovery
    1:00 rest
    4 x 50 fly on 1:00 (:44, :46, :46, :47)
    50 recovery
    1:00 rest
    4 x 50 fly on 1:00 (:46, :46, :48, :48)
    50 recovery
    1:00 rest
    4 x 50 back on 1:00 (:47, :48, :49, :49+)
    50 recovery
    1:00 rest
    4 x 50 back on 1:00 (:48, :49, :49, :50)
    50 recovery
    1:00 rest
    4 x 50 breast on 1:00 (:54, :57, :58, :58)
    1:00 rest
    100 recovery

    2600 in about an hour... tomorrow need to do some freestyle sets.
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  10. Tuesday 3/4/14

    Tuesday 3/4

    AM only SCY

    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x75 @ 1:15 D1-4, 5-8
    200 kick w/ board + fins
    8x25 @ :40 V.S.
    100 EZ

    8x50 FL D1-4 in pairs
    2 @ :45 (33, 33)
    2 @ :55 (32, 31)
    2 @ 1:05 (30, 30)
    2 @ 1:15 (29, 28)
    50 EZ
    8x25 BEST AVG
    2 @ :30
    2 @ :45
    2 @ 1:00
    2 @ 1:15
    100 EZ

    8x50 A.R. opposite fin + opposite paddle
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15
    8x25 @ :40 drill w/ snorkel

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  11. Monday 3/3/14

    Monday 3/3

    PM only SCY

    2x
    300 swim
    4x25 @ :40 scull w/ snorkel
    200 kick w/ board + fins
    200 pull w/ buoy + paddles + snorkel

    2x
    4x100 AE swim w/ paddles
    RD1 @ 1:15 FL/FR by 50
    RD2 @ 1:20 BR
    4x25 @ :40 FAST swim w/ fins (RD1 - FL, RD2 - BR)
    100 EZ

    1000 EZ kick w/ board + fins
    200 EZ swim

    Total: 4000
    Categories
    Swim Workouts
  12. Sunday 3/2/14

    Sunday 3/2

    PM only SCY

    300 swim
    3x25 @ :40 scull w/ snorkel

    ...Thunder and lightning and no practice...

    Total: 375
    Categories
    Swim Workouts
  13. 3|4|14 SCM - one more D swim before I get hooked

    WARMUP / MAIN
    5 x 500 free on 9:00, S (8:41, 8:23, 8:18, 8:15, 8:13)

    KICK
    500 FK, S (12:11)

    DRILL
    500 one-arm fisted free (static arm back), S, as 50 per arm

    STROKE
    10 x 50 on 1:30 as bk-br per 25

    WARMDOWN
    150 easy kick on sides, belly, back, and transient, with arms back
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  14. Quick solo backstroke work

    Short with low intensity before heading to work.

    500 done as
    -100 free
    -24 back
    6 x 50 back @ 60
    -work walls and under H2O kick
    6 x 50 back @ 60
    -25 fast kick
    -25 EZ swim
    4 x 125 IM @ r/15
    -extra 25 of back
    8 x 50 @ 60
    -25 fast swim
    -25 EZ swim
    200 cruise

    2200

    Just a nice little recovery/backstroke swim.
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  15. Another day to test myself with a test swim

    by , March 4th, 2014 at 07:34 AM (Mixing it up this year)
    Did have to back off on swim number 4 of my set just as a precation, but I did do a test swim at the end of practice and matched last weeks time exactly.

    10x50@:55 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:57, 2:51, 2:47, 2:55, 2:47
    8x25@:05RI torque drill w/snorkle, paddles & bouy
    8x50@:05RI fly drills odds scull evens angel arm fly
    200 fly for time from push 3:32
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  16. Tips for ordering Technical Suit!

    by , March 3rd, 2014 at 10:22 PM (Chowmi's Blog)
    I just ordered a new technical racing suit! I haven't in several years, gloating how I my existing ones have lasted so long. But alas, they are way too stretched out and so used that they show that disintegration like your old lycra suits used to! Yuck!

    *Only interested in Speedo
    *Don't like the new closed back suit. I think it would make me look thick, fat, and sausage-like. Also the most expensive at $449.
    *Don't like the colored suits. They would make my colored thigh look fat.
    *Do want an Elite 2. Mostly because it's the newest. Must be in black.
    *Comfort straps are intriguing. Is it worth the difference between $395 and $429? Yes, I think so. And I don't think they would make me look fat.

    Goal:
    No tax
    Free shipping, and not a rush order so who cares 2 day or 7 day
    Any coupon, which is hard for a technical suit

    SUCCESS!
    Metroswimshop
    Go to retailmenot and get that coupon code (before 03/31!). I couldn't figure out the free goggle thing, which it wouldn't seem to give me, but I didn't want to pass this suit discount of 10%!

    So I got the $429 suit for a total of $386.10. I think they gave me an extra dollar off.

    +++++++++++++++++++
    This is Fraternity of Flyers month!
    Today's main fly set was

    3 rounds
    8 x 50's on :55
    2 x fly/free
    2 easy free
    3 x fly/free
    1 easy free

    Sprint the fly bits.

    Now, this sounds easy as you only do 5 x 25's fast fly for the entire round, but for some reason I was dying, just absolutely dying through this set. Maybe because I was doing it right. It was one of those days where if someone poked you with a pinky, you'd probably just collapse. And I was really irritated with my lane. The girl behind me was doing all free. So was the next guy. Then the next guy was doing backstroke with fins. Then the next guy was swimming freestyle with a snorkel swimming up the backstroker's backside. I thin there might have been someone else after that but maybe it was just a manifestation of a composite irritating swimmer.

    I have decided that I am not going to swim tomorrow or Wednesday, if I am going to be in this bad of a mood and irritated with my lanemates!
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  17. Monday, March 3, 2014

    by , March 3rd, 2014 at 10:17 PM (I swim, therefore I am)
    SCY@FMAC
    73 Air, 83 Water
    Sunny skies with humidity at 64%

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 1/3/1 with effort as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4(6x25 FR on :40, 1:00 rest) Hypoxic-0 85% HR rest *13s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    Goggles were fogging, and the water was warm. Hard workout left my arms tired, even without doing any of the hard swimming with paddles.
    Categories
    Swim Workouts
  18. Week 75 - Monday

    by , March 3rd, 2014 at 10:02 PM (After a long rest)
    So a very strange end to last week; on Saturday we had an 80F day and I even considered going for a swim in my outdoor pool and then yesterday we had an ice storm with temperatures in the 20F. We received an email from the school district last night saying that school was cancelled and as such the pool which is owned by the school district was closed. I had a long day at work and without my swim felt out of sorts, but mid afternoon I got a message from my wife saying the pool was open. I was very excited to grab a swim and stopped by the pool after grabbing a quick dinner. I was unable to get a complete workout in but managed to get just over 4k in my one hour swim.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x300 pull on 3.30

    Warm down
    500 easy

    Total 4200scy

    I was tired during tonight's swim but it felt good in a funny way. Todays swim was pretty uneventful and I held 3.05s on the 300s.

    Updated March 3rd, 2014 at 10:07 PM by StewartACarroll

    Categories
    Swim Workouts
  19. Monday all day long

    Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.

    500 mix up
    4 x 100 @ 1:30 descend
    4 x 50 kick @ 1:15 just to loosen up the legs

    2 times through
    250 strong @ 4:00
    6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
    4 x 50 @ 55 hold 200 pace

    Drill set
    8 x 100 IM @ 2:00
    -Rotate 25 drill through each 100
    -Perfect form and work turns

    200 w/d

    4200

    My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
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  20. Workout 03/03/14: morning

    by , March 3rd, 2014 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    Skipped yesterday, and opted for a recover swim this morning before work:

    200 fr/200 bk/200 im drill
    5 x
    - 100 kick on 1:50
    - 100 swim on 1:30

    Build a 200 im on 3:00

    200 loosen and out
    (Solo/Rec/2800 yds/55 min)

    Shoulders are stiff, but otherwise felt good in the water.
    Categories
    Swim Workouts