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  1. Week 55 - Tuesday

    by , October 15th, 2013 at 01:13 PM (After a long rest)
    I woke up feeling pretty good this morning. Todays workout was tough and we have definately ramped up the yardage this week.

    Warm up
    2x1000 with snorkel on 12 mins

    Main set
    16x50 free on 35
    5x500 on 5.30
    100 easy

    Warm down
    8x100 alternating free drill and back drill on 1.30

    Total 6200scy

    I felt pretty horendous after the warmup and never really hit my stride today. I was sore and stiffened up on the 500's. I held 32s on the 50's and then held 5.25s on the 500's except the last one where I went 5.30. I was beat after the main set and the last 800 was swum some what aimlessly. I was too tired to focus on drill and really did more like active recovery.
    Swim Workouts
  2. Tue Oct 15th, 2013 SCY

    by , October 15th, 2013 at 11:39 AM (Ande's Swimming Blog)
    Tue Oct 15th, 2013 SCY

    Been Swimming 5 or 6x per week, lifting 3 or 4, Lifted yesterday
    Entered the woodlands SCM meet and might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    Whitney Coached,
    6:30 to 8:00 dove in around 6:33
    swam with Tyler, Jim, Ned and Mike
    Beside Todd, Alley, and Nate

    Warm up
    went around 700

    Main Set

    5 x 100 FR on 1:10 make it
    rest 1:00
    200 IM fast, went 2:20
    50 easy

    4 x 100 FR on 1:08 make it
    rest 1:00
    200 IM fast, went 2:20
    50 easy

    3 x 100 FR on 1:06 make it
    rest 1:00
    200 IM fast, went 2:18
    50 easy

    2 x 100 FR on 1:04 make it
    rest 1:00
    200 IM fast, went 2:15
    50 easy

    40 x 25 on :20, done 5 stroke IM order, 5 FR with 1 breath, no breaks,

    assigned 500 done 100 FR mod 25 FAST no breath
    did: 4 x (50 fr mod 50 skip, 25 fast no breath

    easy 100

    25 BR fast from a dive 13.7
    25 easy

    25 BR fast from a dive, 13.8

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
    Swim Workouts
  3. Still recovering from the weekend or not....

    by , October 15th, 2013 at 07:42 AM (Mixing it up this year)
    I am still hurting but since I had my own lane today I wanted to use my monofin. How can you recover doing butterfly? I don't know, just pushed myself on a few.

    This coming weekend I will be swimming on Saturday at a kids meet, doing 200 back, 200 fly and 500 free.

    500 free
    500 free kick w/zoomers really needed a big lifeguard tube for a pillow but oh well

    next 1000 yards of swims were all with monofin
    200 fly scull drill
    200 alt rt arm/lt arm
    8x25@:45 fly fast held 18's
    200 fly kick w/board
    4x50@1:00 fly fast held 37's

    500 free kick w/zoomers
    500 free

    Total 3000 yards
    Swim Workouts
  4. How can I learn and teach the Masters lingo?

    by , October 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: I recently registered my fitness swim program as a new club with USMS. Since adding my program's information in the Places to Swim page, I've had quite a few new members join. The problem is, I'm not a coach, and my original members don't understand the vocabulary and etiquette that Masters swimmers seem to possess. Is there a resource I can give them to bring them up to speed?

    A: Congratulations on joining USMS! Although Masters swimmers seem to have a language all their own, it's not too complicated to learn once you integrate it into your daily practices. Jim Harper wrote a Masters 101 series of eight articles in 2012 that explains our language and proper etiquette. Please refer your swimmers to these articles or print copies and hand them out or post them at the pool. Either way, take some time to review the information as a group. USMS values education and this is a fun way for all your participants to learn something new.
    Tags: education
  5. 10.14.13 - Monday workout

    by , October 14th, 2013 at 09:58 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Carole. Feeling beat up after weekend pickup soccer but at least I didn't have a cold today. Swam Saturday at the HSV Nat.

    Saturday workout:

    400 Warm up
    200 kick
    200 pull
    200 drill

    4 x 100 Free

    75 IM
    100 Free
    150 IM
    200 Free
    225 IM
    300 Free
    300 IM
    400 Free

    400 Free
    12 x 25 IM Order
    6 x 50 Free
    9 x 25 IM Order
    4 x 50 Free
    6 x 25 IM Order
    100 Free
    3 x 25 IM Order

    200 Cool down

    (5100 Total)

    Monday workout:
    600 Warm up

    8 x 25 - :40 (odds one breath, evens no breath)

    6 x 50 Free - :45

    5 x 100 - 1:30 2 Free/3 IM

    10 Rounds of:
    * 100 Stroke - 1:20 (fly x 3, bk pull w/ paddles x 4, br x 3)
    * 50 Free - 1:10
    100 Easy
    Fly was 1:18-1:20, bk was 1:14-1:20, br was 1:21-1:23 was hoping br was a little faster.

    3 x 100 Free - 1:30, descend (1:20, 1:12, 1:08)
    4 x 25 drill - :40
    3 x 100 Kick - 2:00, descend
    4 x 25 drill - :40
    3 x 100 Stroke - 1:45, descend
    4 x 25 drill - :40
    4 x 25 pull - 1:30, descend (1:10, 1:05, 1:00)

    200 Easy fly (cool down)

    (5000 Total)
    Swim Workouts
  6. Monday 10/14/13

    Monday 10/14

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:20 AE
    8x25 @ :30 V.S.

    4x (odd RDs FR, even RDs BR)
    4x50 @ :45 kick (FR w/ board, BR w/o)
    4x25 @ :30 MAX (FR: 11.6-12.4, BR: 15.2-16.1)
    100 EZ

    8x25 @ :10 rest drill
    200 EZ

    Total: 3700

    PM swim:

    300 swim
    4x100 @ 1:20 pull w/ buoy + strapless paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O FL kick on back

    8x50 @ :50 D1-4, 5-8

    3x200 @ 2:30 2nd/4th 50 STRONG (2:05, 2:05, 2:06)
    4x150 @ 2:00 2nd 75 STRONG (1:37, 1:34, 1:35, 1:35)
    5x100 @ 1:10 1st/4th 25 STRONG w/ fins (1:00s on all 5)
    100 EZ
    4x50 @ 2:00 N.S. swim w/ paddles NO BREATH (basically cruise a 25, sprint a 25)
    25 FAST w/ power tower + fins + paddles AFAP (bucket was filled almost to top ~100 lbs)
    25 EZ

    200 EZ

    Total: 4650

    This afternoon was a little bit of mix and match. The 3x200/4x150/5x100 was the middle distance set and was actually two times through. After round 1, however, I joined two other guys in the "mini sprint" workout (which was also two times through as written, but we ran out of time to finish). My legs are screaming at me from a combination of Friday AM, a double-header soccer game Sunday afternoon, and the fast kicking from this morning.
    Swim Workouts
  7. Monday, October 14, 2013 9:15-10:00am

    by , October 14th, 2013 at 02:50 PM (Fast Food Makes for Fast Swimming!)
    I tried to get a lot done in a little bit of time today, since I had to get home and get the lawn mowed (hopefully the last time) and in the dumpster before the garbage truck comes by. I did make it, so that's good. Also working on some fall cleanup things prior to the snow that will be on its way here soon. We're dipping into the low 40s/upper 30s at night now, and only 50s/low 60s for highs. It won't be long.


    500 Free

    Kick Set w/ short fins:
    200 SDK on back @ 3:00 (went 2:40)
    150 SDK on back @ 2:30 (went 2:00)
    100 SDK on back @ 1:30 (went 1:20) I'm pretty good at holding a 1:20/100 pace
    50 SDK on back @ under :30 (went :31)
    This may be all I can do with the short fins, with long fins I can get under easily, but I want to do it with short fins at the end of this set one day.

    Main (only) Set:

    12 x 125 Free Pull
    Odds @ Desc. Interval from 2:00, 1:55, 1:50, 1:45, 1:40, 1:35
    Evens @ 1:30
    It was a bit of a brain teaser on the intervals, but that keeps my mind working while swimming solo. The "EZ" odd ones weren't quite as easy near the end, and the final 500 of the whole set was on a combined interval of 6:15, so it was moving pretty quick.
    I basically held 1:35s on the EZ ones, and 1:25s on the Fast ones.

    100 Back EZ
    200 Kick w/ board -Float/EZ

    2800 Yards
  8. Sun & Mon, Oct. 13-14

    by , October 14th, 2013 at 02:12 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    I had contemplated doing a third speed workout in a row. But when I got in the pool my legs were dead. So I did a recovery/technique workout, spending some time chatting with one of my masters swimmers.

    600 various
    4 x 50 scull w/paddles
    4 x 50 chest press fly
    4 x 50 catepillar fly drill w/paddles
    4 x 25 breast kick drills
    4 x 50 breast pull w/turtles
    6 x 25 fish kick
    10 x 25 shooters w/fins @ :45
    100 EZ

    Total: 2000


    Didn't feel like going to the pool, so got in some drylands

    15 min RC/scap ex
    40 min:
    goblet squats
    hammers power wheel pike ups
    power wheel roll outs
    long arm curnches
    planks w/DBs pulling them to the waist
    kettleball swings


    I got around to entering the Sprint Classic on Oct. 27 today. I entered all 4 50s and the 4 25s. Not sure I'll swim all four 50s; I'll see how I feel. I'll only rest a couple days so didn't enter PRs (which I would only do for a fully tapered meet anyway).

    Swim Meet Events

    Gender Distance Stroke Time Date
    5 Female 50 SCY Fly 0:26.80 10/27/2013
    11 Female 50 SCY Free 0:25.20 10/27/2013
    15 Female 50 SCY Breast 0:34.50 10/27/2013
    19 Female 50 SCY Back 0:28.00 10/27/2013
    23 Female 25 SCY Fly 0:12.50 10/27/2013
    25 Female 25 SCY Back 0:13.30 10/27/2013
    27 Female 25 SCY Breast 0:15.50 10/27/2013
    29 Female 25 SCY Free 0:11.80 10/27/2013
  9. Almost a year out

    by , October 14th, 2013 at 01:45 PM (slick's shoulder surgery blog)
    Long time no blog. To be honest, the last few months have been quite frustrating. Lots of low points which havenít left me motivated to keep up with this thing. Letís just say that my positive and semi-linear path of improvements were thwarted somewhere around early July (month 8). I had been doing so well, and suddenly things went waaaaay downhill. Massive setback so to speak.

    Canít pinpoint the exact cause, but back in early July it was like my shoulder just went ka-put. Went really dead, got super weak and numbingly painful at all times, even just sitting around. Really didnít feel right. Naturally I got quite concerned so I went back to my surgeon, afraid that I had injured some other part of my shoulder or something. I had x-rays and some tests done but nothing was out of the ordinary. ďStuff like this isnít abnormalĒ she said. Sigh. Least to say that my summer of glorious outdoor swimming did not go as planned!

    So I basically started over, like in a major way this time. I put back on the fins and kicked for several weeks and slowly added back in some swimming. Again Iím super careful with balancing weights/PT and swimming as its proving to be such a delicate balance for me. I do one set of reps too many and I will pay the price in the pool, and vice versa. Right now Iím swimming full workouts again (fins go on after the main set), but 3 days a week max followed by ice. Iím doing bits of all 4 strokes with no issues, so thatís good. I just have to keep my yardage in check and make sure I get enough recovery time in between workouts. It seems that I do best when I follow a schedule of one day on Ė two days off, but it can be difficult to stick to that (not to mention that its far less that what Iíd like to be doing). Sometimes I have to decide between only having 1 day in between workouts or 4 days Ė and sometimes I reluctantly go with the 4 days off, because now I know better lol. Iíve only just started pushing myself again speed-wise. Iím still quite reserved, but thatís OK. Purgatory and I are BFFs at this point.

    Admittedly itís been very difficult to stay positive throughout all of this. It is hard when you see all your progress just ~erased~ like that. At this point I feel that Iím fairly behind compared to where I thought I would be at this point. It has been a real test of patience, which I am getting better at mastering, but itís still tough. It still hasnít been a year yet, which I remind myself constantly.

    Sometimes I wonder if I pushed it too hard at the beginning of this journey. Other times I just wish I had a good chunk of cash so I could afford to see REAL sport-specific specialists who could have helped me through all of this (though insurance is covering some acupuncture and I have been getting massage 2x month). Sometimes I kick myself for not having the surgery sooner, and I wonder how things would be if I didnít let my shoulder re-dislocate all those times over the years. And then sometimes think I should just take a month off (honestly wouldnít know what to do with myselfÖ..).

    Lots of shoulda coulda woulda, but I try not to think too much about it. I try and let the sounds of being underwater drown it all out

    Updated October 16th, 2013 at 12:11 PM by swimslick

  10. Week 55 - Monday

    by , October 14th, 2013 at 11:49 AM (After a long rest)
    I felt much better this morning after a good weekend. My daughter swam great at her meet and had some big time drops in both the 200 free and the 200IM. I worked on deck all weekend and enjoyed myself.

    This week is the start of a big yardage 3 week training cycle and I need to make sure I stay positive and healthy over the next 3 weeks. I am thinking of taking a week off work in a couple of weeks to really hit the aerobic base once more before we move to more emphasis on quality.

    Todays workout was our 10x300 test set with some more fast aerobic work at the end of practice!! I felt much better today than the last time I did this set, and stayed strong throughout with no fall off on speed.

    Warm up
    400 free without snorkel(I have misplaced my nose clip)
    6x50 catchup on 45

    Main set
    10x300 on 3.20 pull with paddles
    100 easy
    10x50 kick on 50 swum no slower than 45
    3x(2x100 on 1.05, 1x100 on 1.30)

    Warm down
    100 easy

    Total 5200scy

    I held 3.04s on all of the 300's. I relaxed more on the first three, concentrated on not shortening my stroke on the middle 3, and hung on for dear life on the last 4. I was very pleased with this set. I read an article about the importance of kicking as hard as poissible on kick sets, and worked the kick as hard as I could, holding 40-42's(mainly 40's). The last main set was mentally hard but I made all the 100's holding 1.02-1.03s on the fast and about 1.15s on the recovery 100's. I felt good today.
    Swim Workouts
  11. A proper warmdown from the meet

    by , October 14th, 2013 at 07:26 AM (Mixing it up this year)
    Since the warm up/down pool was soooooo cold especially compared to the competition pool which was too hot for me I opted to do a warmdown today.

    I seemed to be having issues breathing today even with the snorkle.

    Had a few great swims this weekend. The 800 Free, 200 Fly and 200 Back all went well. By the time I got to the 1500 Free I was too tired so I went fast enough for first in my age group but that was it.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/zoomers as 25 rt arm/25 lt arm/25 kick/25 swim
    5x100@1:50 free w/snorkle
    500 free kick w/zoomers
    5x100@2:00 free actually held 1:32's easily

    Total 3000 yards
    Swim Workouts
  12. Set of 50s fly... improving.

    by , October 13th, 2013 at 05:33 PM (Alex's swim journal)
    Missed yesterday and Friday with the craziness of my schedule, but got in today at noon to make up for lost time. As it turns out, these extra rest days are probably helping me. Here's what I did today:

    WU (800):
    500 EZ free, 8:20
    200 BK, 3:45
    100 IM, 1:34

    MS1 (800/1600):
    12 x 50 fly on 1:10 (:45-:49)--last time I swam this set I couldn't keep all the reps under :50.
    200 fly, EZ (stopped briefly at the 150 mark to catch my breath)

    MS2 (1400/3000):
    500 BK on 10:00
    500 BR on 10:00
    400 EZ fr recovery

    MS3 (1000):
    1 x 400 IM on 8:00 (7:09)
    2 x 200 IM on 4:00 (mid 3:30s)
    2 x 100 IM on 2:00 (slow!)

    CD (200):
    4 x 50 drill

    4200 total SCY (1000+ as fly!)

    Still ahead of my GTD goal pace (barely), but I probably shouldn't be missing so many days.
  13. Sat, Oct. 12

    by , October 12th, 2013 at 05:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/paddles @ :10 RI
    4 x 50 chest press fly drill @ 1:10
    4 x 50 caterpillar fly drill @ 1:10
    4 x 25 breast kick drills
    50 EZ
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    4 x 30 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks (11 highs) + 25 EZ)
    -- still not happy with my breakouts
    -- I should prolly try these with a tech suit
    100 EZ
    3 x (25 AFAP back from the blocks + 25 EZ) (12 highs)
    100 EZ

    5 x through: (3 rounds free w/paddles, 2 rounds kick)
    4 x 25 + 50 + 50
    1-3 25s = 100 pace @ :30
    4th 25 = EZ @ :30
    50 = 200 pace @ 1:00
    50 = EZ @ 1:30

    200 EZ

    Total: 3725


    Having a lovely restful peaceful weekend. Hope to do a third speed workout in a row tomorrow and then do some drylands on Monday. Hope the body cooperates. Adding in lots of starts definitely makes the workout harder. My legs were burning at the end of that last set.

    Updated October 12th, 2013 at 06:13 PM by The Fortress

    Swim Workouts
  14. Saturday, October 12, 2013 11:05-12:05pm

    by , October 12th, 2013 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    Today I arrived at the pool to find the parking lot very very full, as compared to normal. Then I noticed a lot of Velocity Swimming stickers in the backs of car windows, and realized they were back to their Saturday morning practices. The younger kids were just getting out when I got there, and making all kinds of noise in the locker room like normal. As I go in, I say "Hey all you kids, keep it down in here!" (jokingly of course). THey all respond with "JAMES!!!" "Are you coming back to swim with Velocity??" from a few of them. I replied with no, unfortunately. It's good to know I was well liked and missed by them though.

    I got to swim today with my dentist who was already in the pool warming up. I swam my own thing, but swim similar things to what he was doing, so in a way were were pacing each other. He swims with short fins all the time, but holds a consistent 1:15 pace on 30x100s @ 1:30. Not bad shape for a 65+ dentist. He told me that he enjoyed having my next to him to keep him moving. I was thinking the same thing as I did my swim.


    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00

    10 x 100 @ 1:30 (25 Fly, 75 Free) - ranged from 1:08-1:10s
    My interval happened to coordinate great with my lanemate, as I was flipping at the 50, he was pushing off about a second was good to have the competition next to me.

    200 EZ Kick w/ board

    8 x (Odds 100 Free Pull, Evens 125 Free Pull) @ 1:35
    I took it EZ on the 100s, and pushed the 125s going approx. 1:20s. It was good to swim alongside someone today who was basically doing the same thing.

    100 EZ

    3200 Yards

    In other good news: I found out that I'll be off work for the weekend of my college Alumni Meet in two weeks, so I'm 90% going to be making the trek down there. On the Facebook announcement, I'm the oldest swimmer to respond as "going" to the event this year. In fact I'm the only one from the 20th century as well (1999 is my class). Most of the kids are from the most recent 2-3 years since graduation, so they'll be good for the 50s. I'm going to do the 200 Fly in the 200 Free event, and probably a whole slew of other stuff. Probably will take down my full leg suit as well for the floatiness in my legs. It's about 6 hours away, but I can stay with my sister or grandparents as well. The only obstacle may be snow in the mountains in southern Washington, but I'll just check pass reports and plan ahead.
  15. Week 54 - Saturday

    by , October 12th, 2013 at 02:53 PM (After a long rest)
    Today's workout was another tough one and I am feeling'the affects of a long week. I did a short weight workout after practice before my daughter swum her meet.

    Warm up
    6x200 swum as 100 free, 50 back, 50 free drill all with snorkel on 2.45
    8x75 kick on 1.20

    Main set
    10x100 free with fins on 1min
    100 easy
    10x50 drill on 1min
    5x150 on 1.50

    Warm down
    100 easy

    Total 4250scy

    I was holding 1min for the 75s kick. The 10x100 set was a similar pattern to my previous attempts at this. I made 7 and the took 30 seconds rest and finished them out. I honestly think I would stand more chance without the fins. Somehow the fins make my legs hurt really bad and by 7 I am struggling. The last set of 150s I was holding 1.30s.

    I did two circuits of weights, the first round I did 10 reps and the second round I upped the weight and did 8 reps.

    2x(bench press, inclined bench, military press, seated row with hands inside, seated row with hands outside, leg extension, lower back extension, leg curls, lat pull down with hands inside, lat pull down with hands outside).
    Swim Workouts
  16. Long Course!!

    by , October 12th, 2013 at 11:47 AM (One Stroke at a Time)
    October 12
    5 x 100 kick on 2:00
    5 x 100 swim on 1:40
    5 x 100 pull on 1:40
    8 x 50 on 1:10 odds alternate back and breast evens free
    3 x (4 x 50 stroke 3 build on 1:00 then 1 fast on 50 then 100 on 1:50 Set 1 and 3 free set 2 IM)
    100 easy
    6 x 50 kick on 1:20 descend 1-3, 4-6
    100 easy
    4800 meters

    October 11
    6 x 50 kick on 1:10
    100 pull on 1:40, 100 fast swim on 1:30, 2 x 100 pull on 1:40, 100 fast swim on 1:30, 3 x 100 pull on 1:40, 100 fast swim on 1:30
    100 easy
    10 x 50 on 1:00 start #1 with 1 underwater dolphin kick and 11 hard stroke cycles, add one kick and one hard cycle every repeat until #10 was 10 dolphin kicks and 20 hard stroke cycles
    200 easy
    6 x 50 kick on 1:00
    4 x 50 swim on 1:15 one easy/one fast
    100 easy
    3000 meters

    I really enjoy swimming long course. It feels almost like a different sport at times. It also helped that the kids team was not there since they have a meet and we got to spread out across six lanes. It was a little overcast so I spent a good portion of the swim on my back watching a group of birds that sits on the top of the gym. There was definitely a struggle for the roof peak going on. (My 6 year old just walked in and asked me to add a smilie so here goes). Hopefully, I 'll make it back tomorrow. He liked it so much he asked for another
  17. Friday 10/11/13

    Friday 10/11

    AM only SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :40 V.S.

    Today was stations, I am listing them numerically, however I went 2-3-4-1.

    5x50 @ 3:00
    - done as 12.5 dive sprint/ :10 rest/25 FAST/ :10 rest/12.5 sprint to finish

    #2 (the worst set)
    4x75 @ 2:30
    - done as 8 air squats/25 under H2O FL kick/10 air squats/25 under H2O FL kick/12 air squats/25 under H2O FL kick

    5x50 @ 2:00 w/ power rack + paddles + fins
    - done as 25 FAST/25 EZ

    5x150 @ 2:00 pull w/ buoy + paddles breathing 3-2-1 times by 25

    200 EZ

    Total: 2950

    High intensity low yardage practice this morning. I am in New Orleans Friday to Saturday as UALR takes on Tulane in the first dual meet action of the season. My legs are still seizing up from the 4x75 station.
    Swim Workouts
  18. Week 54 - Friday

    by , October 11th, 2013 at 08:58 PM (After a long rest)
    I had a busy day today and forgot to post this earlier. today I felt tired going to practice but had a good practice despite feeling tired.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 1.50

    Main set
    4x(4x50 free on 35, 2x100 back fast on 2mins)
    200 easy
    12x50 on 1min swum 25 fly, 25 free fast

    Warm down
    100 easy

    Total 3700 scy

    The kicks I held 1.25s and felt pretty strong. The main set I held 28-29s on the 50s, and started out around 1.06-1.07 on round 1 and dropped to 1.04 by the first 100 on the last round. My coach asked me to do free on the last 100 and ended up going 53+. The fly free 50s I went 30s. I was pleasantly surprised at how fast the fly free 50s were. I felt strong on the fly which is the first time I can say that in a very very long time. Considering how bad I felt going into the practice I was very pleased with how I loosened up and overall how I swam. I have an earlier practice than usual tomorrow since my daughter has a meet both Saturday and Sunday.
    Swim Workouts
  19. Friday, Oct. 11

    by , October 11th, 2013 at 08:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 drills -- tried some new ones
    100 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst + cruise back SDK @ 1:00
    50 EZ
    4 x 30 burst + cruise SDK from blocks
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (AFAP 25 free from the blocks + 75 EZ)
    -- free, 11s
    50 EZ

    Did a modified version of an ascending rest set from Workout #1 in the HIT forum:

    4 x (50 + 2 x 25 + 50)
    Round 1 = @ RI :15 each break
    Round 2 = @ RI :20 each break
    Round 3 = @ RI :25 each break
    Round 4 = @ RI :30 each break
    50 @ 200 pace
    25s @ 100 pace
    50 @ 100 pace
    100 EZ after each round
    -- did 1 breast and 3 free w/paddles

    50 EZ

    8 x 25 AFAP backstroke kick w/fins @ 1:00 (11 lows)
    200 EZ

    bungee cordz work -- 4 x kick to resistance and hold, kicking hard for :15. I didn't have the energy to do my usual :30
    100 EZ

    Total: 3750


    Got in a decent workout today despite the hacking. The last couple colds I've had have really grabbed hold of me and not let go. I need a magic immune system booster! Just me here this weekend; Mr. Fort and Lil Fort are visiting in NoVa. I'm puppy sitting. Hoping to get in a swim with Jimby this weekend.
    Swim Workouts
  20. Wednesday and Thursday

    by , October 11th, 2013 at 01:54 PM (One Stroke at a Time)
    Wednesday October 9
    10 x 25 on 40 odds fast evens easy
    8 x (50 sprint (3 back/3 breast/2 free then 150 easy) Each round on 4:00
    400 pull
    300 kick
    50 swim
    3000 yards

    Thursday October 10
    Lunch Bunch
    7 x 100 on 1:35 (75 swim/25 stroke)
    3 x (4 x 50 on 50 descend round #1 fly/back #2 back/breast #3 breast/free then 100 IM on 1:40 descend each set)
    12 x 100 pull on 1:30 dessend 1-4
    200 easy
    3000 yards

    Wednesday is always our sprint/quailty day. I had forgotten since I hadn't been to work-out on a Wednesday since August. I wasn't feeling too sprinty but did the best I could. Thursday was great. It was IM, 85 degrees outside, sunny and the pool was a good temperature. I felt pretty good on the descending 100 IMs and managed to get down to 1:15 on the last one which I'll take since I got a bit of medicine on Tuesday. The pool is rumored to be long course this weekend so I'll try to make a few in between the two day swim meet and the 2 soccer games. I'm just glad my son isn't older because there was some issue with the pool on Saturday morning so the morning session is in the afternoon and the afternoon session is in evening (11 and older girls and 13 and older boys) with the end of the meet estimated at 11:30 pm.