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  1. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 13th, 2014 at 09:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    1 X 200 3:30
    4 X 100 1:45
    1 X 300 negative split

    1 X 200 kick 5:00
    3 X 100 kick 2;30
    1 x 50 swim

    1 x 100 IM 2:00
    4 X 50--1 of each-- 1:10
    Three rounds

    4 X 200 3:20
    4 x 150 2:30
    Pull
    200's: negative split
    150's: last 50 fast

    WARM DOWN: 4 X 50 easy

    4350M
    Categories
    Swim Workouts
  2. Sprint what is this?

    by , June 13th, 2014 at 07:49 AM (Mixing it up this year)
    Attempt at some sprinting during the end of workout. Just to distance oriented lately.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles held 1:36'S more my normal pace
    200 kick w/zoomers on back
    6x50@1:13 free as 15m kick/20m sprint/15m kick w/zoomers & snorkle
    200 kick w/zoomers
    6x50 odds fly evens free from block 25 sprint/25 easy

    Total 3000 meters
    Tags: :36's
    Categories
    Swim Workouts
  3. SCM 6|12|14

    Today
    About 1500 worth of 15/25/50m efforts with 20 to 60 seconds rest. Tried to reach race pace at times but didn't quite get there. Also did super slow swimming.

    Yesterday
    was about 1000 recovery swimming, HR less than 110 bpm. Wore fins and just swam enjoyably.

    Weights yesterday:
    • DB bench presses, warmed up 5 reps each with 25, 30, 35, 45, and 55's resting about 30 seconds. Then rested 2 minutes and did 9 reps with the 75's
    • 5 sets of 5 deadlifts with 135
    • calf raises
    • ab slide rollers using rowing machine seat
    • curls and triceps


    Have hangover today but swim was still beneficial
    Categories
    Uncategorized
  4. Workout 06/12/14: noon

    by , June 12th, 2014 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great day yesterday, having a massage with Lena before meeting up with my brother and niece for dinner out for pizza. Like I said, a great day.

    After doing some errands this morning I headed to the pool:

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    1 x 50 ez
    4 x 50 on traffic (fast stroke IMO down, 25 easy back)

    100 loosen and out
    (Solo/Rec/2200 yds/45 min)
    --------------------------------

    Busy day in the lane today: GregJS, Kevin and Renee were there as well as Mike visiting from PA. Then two to three others moved in and out during the hour. We made due.

    Oh yeah, Happy Birthday to Greg!
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout-06/13/2013

    by , June 12th, 2014 at 01:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Bumpy Jones Meet starts today. Our workout will be light.

    LCM
    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 200 kick + 100 swim

    10 X 50 1:20 choice
    #3-6-9 are fast

    WARM DOWN: 4 X 50 easy

    Updated June 12th, 2014 at 08:14 PM by Editor

    Categories
    Swim Workouts
  6. A 500 Fly kind of day

    by , June 12th, 2014 at 07:34 AM (Mixing it up this year)
    Yes the crazy girl came to practice today and actually lapped Mike Dayoub as he swam with paddles and fins while I went a 500 Fly.

    500 free
    500 free kick w/zoomers
    500 Fly for time 10:37
    200 free EZ
    300 1 arm fly drill w/zoomers
    500 free kick w/zoomers descend by 100
    400 free w/snorkle
    100 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  7. Slow day at the pool

    by , June 11th, 2014 at 08:42 PM (Mixing it up this year)
    A warm water long course workout today. Nice to have to only share with Katy who I am used to sharing with during short course season.

    My fly felt better with each swim, same with the back and free. The breast my left knee cracked so many times but got better each time too.

    500 free
    500 free kick w/zoomers
    2x500@5 IM went 4:08, 4:03, 3:56, 3:52, 3:48
    500 free kick w/zoomers
    300 free EZ w/snorkle

    Total 2800 meters
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-06/12/2013

    by , June 11th, 2014 at 03:35 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 200 3:30
    2 X 100 2:00

    1 X 300 choice
    Fins optional

    2 X (3 X 100 free 2:15
    #1: moderate
    #2: build
    #3: 50 moderate/50 fast

    3 X (start-turn-finish

    1 x 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  9. Week 89 - Wednesday

    by , June 11th, 2014 at 03:17 PM (After a long rest)
    I was tired and stiff this morning. I also woke with a stiff neck and don't know if this was a result of yesterday's efforts or sleeping weird last night. This mornings workout was a recovery and I felt pretty good after I warmed up.

    Warmup
    400 free with snorkel
    6x50 catchup


    Main sets
    8x100 pull on 1:30 descend 1-4
    4x100 swum as fly delay hip drill(this was a strange one for me but then again I don't swim fly)
    200 kick without board front, left, right, back by 50
    100 free
    200 kick without board front, left, right, back by 50
    100 free
    800 straight swum alternating 50 free,50 fly drill


    Warm down
    200 easy


    Total 3500LCM

    Lots of drills and easy swimming today.

    TomorrowI head back to Dallas on an early flight and will swim in the afternoon. We have our 100s best average kick test set tomorrow. Should be a lot of fun.
    Categories
    Swim Workouts
  10. Tues, June 10

    by , June 10th, 2014 at 09:34 PM (The FAF AFAP Digest)
    Treadmill, jogged 4 miles


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

    I've been out of the water a couple days, and it looks like that dry spell will be extended to four days. Yesterday, we discovered that my daughter's passport expires on June 29 when we're supposed to be in Europe. Real imbeciles for not checking ... So the last two days have been consumed with gathering everything I needed for the emergency passport service. Not an easy task with Mr. Fort in Dallas. He had to overnight me some things. Tomorrow am, I've leaving for VA or a couple days to visit Teen Fort, who is coaching there this summer. But I'm booked solid and don't think I'll get a swim in before heading back. My aquatic fitness is not what I had hoped going into a vacation where I won't swim ... Oh well, plenty of time to get back in shape with no meet on the horizon.
    Categories
    Running
  11. Workout 06/10/14: evening

    by , June 10th, 2014 at 09:31 PM (Maple Syrup with a Side of Chlorine)
    Took yesterday off, and had a nice first day of staycation catching up on household goodies. Went to men's group and then a bonfire with the exchange kids - a fun night. Most importantly, it was the 21st anniversay of my wife and my first date :kiss:

    Today I helped out at the college with installing baseboards and some dry erase boards. After gathering the kids from school we went out for supper and ran into my son's homeroom teacher, so treated her to a meal. Got a message from Jinho that he is safely back home in Korea, so I headed to Masters feeling great (although a little tired).

    200 swim/100 kick/200 pull with boy/100 swim with AP
    4 x 25 drills
    4 x 25 burst and cruise

    Main set (from Open Water Swimming book)
    - 400 (Fast every 4th 25) - did 500
    - 300 (Fast every 3th 25) - did 400
    - 200 (Fast every 2nd 25) - did 300
    - 100 (Fast every 25) - went 1:03

    300 loosen and out
    (Masters/Rec/2400 yds/55 min)
    ------------------------------------
    That main set was a real breath taker! Greg and I were the only ones doing this tonight and it was great to have each other to push through the fast swims. Tim has his big tri this weekend.
    Categories
    Swim Workouts
  12. 6|10|14 SCM

    4 x 200 fr on 5:00 at various tempo's
    3:00, 3:30, 3:10, 3:18

    800 (16 x 50's) various consisting of drills, fr, backstroke

    8 x 50 on 2:00 as 25 fr hypoxic (16 - 18's) / 25 back or drill


    Today I am unrested and feel crumby. was up almost to 4 am, and the alarm was set to wake up at 7:30 am because I had Jury duty. So it is no surprise to me my swimming today felt like Schiβe and I am still upset and tired, moreover at work

    Updated June 10th, 2014 at 05:34 PM by __steve__

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    Uncategorized
  13. Week 89 - Tuesday

    by , June 10th, 2014 at 04:32 PM (After a long rest)
    Today I swam at the Stanford aquatic center and had a LOT of fast fun with Stanford Masters swimming LCM. The masters team were really great and friendly, and the workout was hard but terrific. I swam with about 14 guys and gals and all of them were fast.

    Warm up
    700 free
    4x200 IM on 3:20 descend 1-4

    Main set
    2x(100 free on 1:20, 100 back on 1:30, 100 free on 1:05, 100 back on 1:15, 100 free on 1:20, 100 back on 1:30, 100 easy)
    4x100 pull on 1:20
    50 easy
    3x100 pull on 1:20
    50 easy
    2x100 pull on 1:20
    50 easy
    1x100 pull on 1:20
    150 easy
    5x(100 drill swim by 50 on 1:30, 100 kick on 2mins)

    Warm down
    200 easy

    Total 5400LCM

    I did not feel that great during the warmup but after getting my heart rate up in the IM set I started to loosen up and by the main sets I felt good. I was holding about 1.07-1.09 on the free in the first main set and 1.12-1.13s on the back. On the pull set I was hauling and held 1.03-1.04s. I was neck and neck the whole workout with two other guys. I plan on going back tomorrow for some more fun.
    Categories
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout-06/11/2013

    by , June 10th, 2014 at 12:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 250 4:15 --
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 kick + 100 swim

    10 X 50 1:15
    Choice. #3-6-9 are fast

    6 X 50
    odd: blocks--sprint 25/25 easy
    even: build to race finish

    1 X 50 blocks @ race pace

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 04:08 PM by Editor

    Categories
    Swim Workouts
  15. Another hot day but a good workout

    by , June 10th, 2014 at 07:39 AM (Mixing it up this year)
    Today was a great distance workout despite the 81.5 degree water. At least I had my own lane.

    400 free
    400 free kick w/zoomers

    2 times thru
    800@14 free w/big paddles & bouy R1- 12:53 R2- 12:30
    400@7 free w/strapless paddles &bouy R1- 6:17 R2- 6:08
    200@3:30 free R1- 3:22 R2- 3:17

    400 free EZ

    Total 4000 meters
    Categories
    Swim Workouts
  16. Feeling Better! Monday, June 9, 2014

    by , June 9th, 2014 at 09:03 PM (Trying to Train Smarter, Not Just Harder)
    Slept in this morning, for some reason I just couldn't fall asleep last night. So when the alarm went off at 4:45, I decided pooh, my back has been hurting so bad anyway, why even bother? Got home from work early and went over to the pool around 4pm, swam just a steady pace, making sure my back was ok. Did pretty well! Got in 3100 as follows:

    600 back/free, breast/free
    3 x 200 pull
    600 kick/free w/zoomers (no board - kicking on my back)
    3 x 300 pull holding 1:30 pace(ish)
    200 easier than all the above!

    Pleasantly surprised by how well my back held up. I think with a Jeanie massage tonight and full nights sleep I should be back in the saddle by tomorrow, or Wednesday at the latest.
    Categories
    Uncategorized
  17. Fast IM before Breckenridge CO

    by , June 9th, 2014 at 03:03 PM (Chowmi's Blog)
    Well, it's time for the first vacation of the summer. So.... I modified the last several workouts to do "Things I can't/won't do while on Vacation".

    Sunday, LCM converted in to SCM - YEAH!
    I went to workout mainly just to check the box of coached workout before going on vacation. To my delight they put a bulkhead in the LCM pool so scrambled for the deep end and recruited 2 friends to do our own workout in our own lane.
    _________________________________________
    The main set was
    4 x 100's on 3:00 ==>I did them free
    100 straight 1:13
    50/10/50 1:10
    50/10/25/5/25 1:07
    4 x 25 5 sec 1:04

    4 x dives + break outs
    1 at a time and giving feedback

    That was fun!

    I wasn't very fast on the 100's, but not so far off and not out of control either. I think it's a great place to be for now, and hopefully I can hold on until the fall and improve. I'd like to be 1:07 or :08 on the straight 100, and down to 1:00 or sub on the broken 4 x 25's.
    __________________________________
    Today I basically did 3 x 100 fast IMs

    1:17, 1:16, 1:16

    Those were around a bunch of other 100's the lane was doing. Very solid, but i'd like to be even faster. My best ever was recent and a 1:14. That was a serious crankin' it day but we were all doing IMs so I had good racing.

    3 x strong 50's, about 1:30ish
    fly/back/br
    33/36/43

    The fly was really promising at 33. I haven't been there in awhile and am getting back into it. I'd like to breakthrough later this year, finally getting past the 32/33 mark and going 31's from a push.

    I didn't have enough rest to have a snappy back/breast, so those were a bit slower.
    _____________________________________
    In Breckenridge, i'll just do garbage yardage but lots of kick. I think i'm around 23 miiles or so towards the 50 mile club. I can usually do 2 miles each workout, which they use 1800 as a mile.

    See you later!!!
    Categories
    Uncategorized
  18. 6|9|14 LCM

    10 x 50 easy free on 1:00

    3 x 100 flutter kick with board and snorkel

    6 x 50 free on 3:00, build speed but keep a light touch
    • 48, 43, 38, 34, 32, 62
    • on the 2 faster ones (34, 32), no breathing until 35m then breathe every 2 stroke



    Discovered I go fairly quick and with a fast turnover without muscling through the stroke
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    Uncategorized
  19. Sarasota Y Sharks Masters 5:30 AM Workout-06/10/2013

    by , June 9th, 2014 at 12:28 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 200 3:30 --
    Two rounds. Round 1 intervals left, 2 right.

    6 X 50 kick 1:20
    1 X 100 swim

    1 X 300
    50 stroke/50 free

    6 x 100 2:30
    odd: perfect stroke
    even: 85/90%--strong

    6 X 50
    odd: blocks--25 sprint/25 easy
    even: build to race finish

    WARM DOWN: 4 X 50 easy

    Updated June 10th, 2014 at 04:09 PM by Editor

    Categories
    Swim Workouts
  20. Week 89 - Monday

    by , June 9th, 2014 at 11:32 AM (After a long rest)
    Yesterday was another busy day for my daughter and consequently me as her personal taxi service and cheer leader. Her best event is the back and the further the better. Yesterday she had the 100 back which she was hoping for a best time in. She learnt a valuable lesson that I hope for her sake she does not repeat. The pool she swam at was fairly old and the pads are very slippery and she slipped really badly at the start; she was at least two body lengths behind before she got out of the flags. I was so proud of her though because she never gave up and swam great and her time was just slightly slower than her best time. On her 200 free she dropped another 6 seconds and her 50 breast which she has not swum in a year she dropped almost 14 seconds. She is now at AA to AAA on nearly all her swims and she is having fun. Even after her back start she was smiling which I thought was pretty awesome.

    Despite a great night of sleep I felt quite tired this morning. I suspect it's a combo of hard workouts last week and then a long weekend as cheer leader. I am traveling again this week(this is my last week long trip ahead of worlds and I am really looking forward to this one). I am back in San Francisco and will swim at Stanford tomorrow and Wednesday. When I swam in college I swam in some great pools but never at Stanford so this will be a first.

    Todays workout out was a mid distance workout swum long course.

    Warm up
    400 free with snorkel
    6x50 catchup on 50

    Main sets
    8x100 kick on 1:50
    6x500 descend 1-3 1,2,4,5 swum with bouy and paddles 3,6 without on 7.30

    Warm down
    200 easy

    Total 4700LCM

    We have been doing a lot of 100 kick sets on 2mins LCM but I guess after my 10min kick last week Tom decided to reduce my interval. I was holding 1:35-1:40 throughout. On the 500s I went 6:05, 5:55, 5:47, 6:05, 5:59, 5:48. This was hard because mentally I knew the fastest 500s were without toys and I set a pretty fast pace on the second pull 500. I tried working my turns and my kick on #3 and #6 and was pleased with my pace. What made these even harder was that there was lightening in Dallas this morning and we lost power several times during practice. The last two 500s were swum with just the office and weight room lights on, so for want of a better description it was pretty dark in the pool. There was enough light to see the wall but only a couple of feet from the end of the pool. I guess our lights have a trip where they can't be restarted for 5mins after a surge so just as we were finishing the last 100 OF THE last 500 the lights started coming on. Throughout the lightening storm the many electronic clocks in the pool stayed on. Quite weird. Luckily the pool is well grounded and we are safe.

    Thursday we have our 100s best average kick set so I will be swimming scy so we can see progress. I hate this one but I know my kick is much weaker than my pull so keep working it.

    47 days til worlds.

    Updated June 9th, 2014 at 02:27 PM by StewartACarroll

    Categories
    Swim Workouts