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  1. Monday 9/23/13

    Monday 9/23

    PM only SCY

    300 swim every 4th 25 scull
    4x100 @ 1:15 pull w/ buoy + paddles + snorkel
    12x25 @ :40 odd: drill, even: under H2O kick

    300 @ 3:20
    200 @ 2:15
    100 @ 3:00 BEST AVG

    100 EZ

    12x25 @ :30 FL w/ fins
    #1 - flip drill
    #2 - 3 kick/1 pull
    #3/4 - swim

    8x25 @ :30 FL kick under H2O w/ fins

    400 EZ

    Total: 6000

    Today was tough, fun, and frustrating all at the same time. I really liked the main set and got really into the 300s and 200s, but when the 100 rolled around, I found it difficult to really get going. A large part of this was going last in the lane and being swamped by the wake of the two people ahead of me (for reference, swimmer #1 is a sub 4:30 500 freestyler and placed 7th this summer in the 1500 at Juniors). The best I could muster was a 59.1 on #1, and finished with 1:00, 1:01, 1:02, 1:01. This was doubly frustrating because on the 300 and 200 each round, I was usually out at 1:00/1:01, then shut it down and cruised to 3:13-3:15 and 2:08-2:10 each time. I need to find a way to bring myself further out of my comfort zone. I don't feel like I held back physically, but I think mentally I could step up my game more.
    Swim Workouts
  2. 9|23|13 piecemeal buildup to lower back shutdown

    by , September 23rd, 2013 at 04:28 PM (Blog)
    I did squats about 2 weeks ago. Felt tolerable after, but the following day during fast swims from the block I had a sharp jolt of high current lumbar pain as my feet pushed off. I cautiously continued on for the week hoping it would heal, and in fact it was on my way, then I decided to run continuously for 30 minutes. This was 84 hours ago and at times I've been in some pain. Sometimes I'm OK, other times I'm incapable of walking upright or barely at all, but I believe the worst is over.

    I had today off, which is good since I've only had 2 other days off this month. I couldn't let this beautiful day go to waste on my back and had to get out. Since I was doing a little better after an hour of soaking in hot Mg salts, 1g ibuprofen, 2 hours on my belly with a gallon bag of ice on top I decided to go to the gym. The water was too cold to loosen up and swim and the lower back would probably go into spasm as it did last week. So I therefore decided to take the dryland (lower back friendly workout) route.

    I did 9 sets of the following block of exercises in circuit style, without rest between:

    1. Pullups (bodyweight) 8 reps
    2. Dips (bodyweight) 10 reps
    3. Leg extensions (flutter extensions) (increasing weight per set) 20 - 10 reps
    4. Seated calf raises 7 reps

    Though I did not take time to rest between exercises, my HR did not climb, for the extra time it took me to move from station to station was more than enough to recover being miserable and slow. I managed the workout fine and feel better both spiritually and physically, accomplishing a rather awesome workout. I also discovered when I'm in pain my tolerance to the workout experienced pain increases.

    Off to DC tomorrow for my wife's abctec Teacher of the Year award reception. She is scheduled to meet with some senators and other important people in the board of education. I will be going with her for the events, primarily for the food, however I'm starting to get the butterflies like I do before a meet lol. I just hope my back will be improved by then. That reminds me, I need to buy some shoes. About shoes, last week when I dropped my jacket and pants off to get tailored and cleaned, I find a moth has chewed a 1mm hole into the sleeve of my jacket! That sucks, I paid almost a grand several years ago on this outfit and have worn it once! It was even zipped up inside its cover bag. WTH. It's not noticeable but it needs repairing. There's a dude in Chicago that can weave spare fabric in when we get back. But Yes, moths do eat clothes

    Updated September 23rd, 2013 at 05:44 PM by __steve__

  3. 09.23.13 - Monday workout

    by , September 23rd, 2013 at 12:03 PM (Pete's swim blog)
    Swam w/ Roger, Jonny, Chris and Andrey. Chris and Andrey are High School Swimmers joining us. I don't really have much chance against them in short swims but I can keep up for workouts. Lucky for me, I don't have to come back for another workout this afternoon like they do.


    600 Warmup

    8 x 75 - :59, :58, :57, ... :52
    100 Easy
    I got off the clock somewhere by 2 seconds but I held the pace through the set. Finished at :26 instead of :24. I think I messed up around #4 or #5.

    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    4 x 100 Pull - 1:20
    400 IM Kick - 7:00
    100 Easy
    Dropped the drag suit for this set. Made the kick on 6:45 or so. Probably should have left the drag suit on but it gave me time to switch to paddles.

    400 timed pull (4:18)
    50 Easy
    Kind of disappointed in this since I didn't have my drag suit. I had one bad entry early in the pull that messed up my right paddle but I should still be quicker than this.

    4 x 50 - :45 IM Order/Free
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 IM Order/Free
    4 x 50 - 1:00 Kick/Free
    4 x 50 - :45 IM Order

    200 Cool down

    (5050 Total)
    Swim Workouts
  4. Monday early morning, September 23, 2013 6:30-7:35am

    by , September 23rd, 2013 at 11:28 AM (Fast Food Makes for Fast Swimming!)
    Yeah, that's early in my book now. I have to get a few things done this morning, so wanted to get my chlorine fix beforehand. Plus with not having to work yesterday, it was a little easier to get going this morning.

    I got in the pool as the morning rush crowd was leaving, so I had a lane to myself, as did most of the other people. There tends to be a second wave of people that comes in during this period though, and my lane was the last one to try to be double occupied. Nice. Once I was in the middle of my IM/Kicking set, and an older fellow was going to join me. He asked, and I said "it doesn't bother me". It was at that point that I was pushing off to start a 200 IM. On my return length I noticed he moved over to another lane. What is it with butterfly that scares people off, or is it me? I also overheard some "Michael Phelps" comments from a few folks this morning.

    400 Free
    200 Flutter Kick w/ board
    8 x 100 Free Pull @ 1:30

    3 Rounds:
    • 200 Flutter Kick build w/ board @ 4:00
    • 2 x 200 IM @ 3:15 (2:40-2:45s) again, my back and breast are just horrible now


    200 EZ and out

    3400 Yards
  5. A decent meet and a rough morning

    by , September 23rd, 2013 at 08:30 AM (Mixing it up this year)
    I just didn't feel as rested today as a normal Monday. Had a smooth 500 free only went 6:29 on Friday night but I have to say it did not hurt as much as normal and was only 9 seconds off my best last year. The 200 fly saturday went well with a normal 3:15 pace but I only had 2 heats of 200 fly and 1 heat of 50 free then I did a horrid 50 Free in 31.

    Today was recovery.

    500 free
    500 free kick w/zoomers
    8x25@:40 fly w/zoomers & paddles
    10x50@1:00 free holding 40's
    200 free EZ w/6 beat kick
    6x100@1:40 free w/snorkle & paddles maintaining 6 beat kick
    500 free fast kick w/zoomers
    5x100@2:00 free EZ w/6 beat kick

    Total 3500 yards
    Swim Workouts
  6. Week 52 - Monday

    by , September 23rd, 2013 at 08:15 AM (After a long rest)
    I woke feeling good this morning, although a couple of extra hours sleep would have been great. When I got to the pool the water level was down more than a foot and the pool pump was not running. The coach turned the pump back on but the water level was low the entire workout which made it a little choppy. I felt really good during the main set but by the end was beat.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    4x(300,200,,100) pull with paddles on 1.10 base
    100 easy
    6x200 with snorkel overkick on 2.40
    3x100 kick on 1.50

    Warm down
    100 easy

    Total 4800scy

    We ran out of time on the kick set or else I believe we would have had about a 5500 yard workout. The 3,2,1 set felt really strong and I held 1min pace throughout, except the last 200 where I went 1.57, and the last 100 where I went 57. The 200s with snorkel were active recovery And I held 2.15s, but my legs really hurt.
    Swim Workouts
  7. Sunday, Sept 22

    by , September 22nd, 2013 at 07:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull @ :10 RI
    4 x 50 free, descend to 200 pace @ 1:00
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    3 x (25 AFAP from the blocks + 75 EZ)
    -- 2 free (11 flats even with poor breakouts), back (12)
    50 EZ

    3 x broken 100 fly + 100 EZ
    50 EZ

    10 x 50 backstroke kick w/fins, under 12.5 each 25 @ 1:00
    50 EZ

    4 x 50 caterpillar fly drill @ :15 RI
    10 EZ

    Total: 3575


    Made it to Pitt in the early afternoon. Better to come after 2:00 when the club team isn't there. But I had a lovely hike in the woods planned later with Jimby and Lil Fort and our dogs and Jeremy/Jocely and their new puppy. The puppies loved it! I'm a bit surprised our 9 week old puppy made it that far and was still ready to play. She's sleeping hard now! No swim tomorrow as I have to spend all afternoon waiting at the house for a delivery. I will try to squeak in some scarce drylands. I ordered a 25 lb kettleball. I need to hang my TRX too ...
    Swim Workouts
  8. 2013 Corporate Challenge

    by , September 22nd, 2013 at 06:47 PM (After a long rest)
    This was the event last year that got me back in the pool. We had a low team turnout with only six of the twelve swimmers who signed up actually showing up. Despite that we had a great time and swam well as a team. The event is part of the City of Richardson Corporate Challenge in which companies in the Dallas/Fort Worth area compete in a variety of events over a three month period with money being raised for the special Olympics. It's a great event and an even greater cause.

    The swimming is 50scy free, 50scy back and a mixed 200 free relay. The event is separated into men and women swum ages 29 and under and then in 10 year age groups. They award 1-3 in each age group and then rank individuals independent of age by company division based on time, where companies are grouped by size and number of employees.

    Thee electronic timing did not work today so I don't have official times but the timers gave me 22.7 on the 50 free and 27.x on the 50 back. I was very pleased with the free because I had a slow start a poor break out of my turn and did not really get going. I really think when shaved, tapered and focused I have a 21.x In me. I was 22.6 at Spring Nationals. Since I never swam this in college this one is fun because it's an opportunity at a life time best. The 50 back was pretty poor. My start felt good, but I misjudged my breakout and took my first stroke under water. Then on the turn i was too close to the wall and did not get a push off. Despite both of these I was pleased with the time and will be swimming more back in the future. I have a lot of room for improvement on these short races.

    We had a great relay and ended up lapping all bar one team and won our division by 13 seconds.

    The event was a lot of fun and it's nice to swim some short races every now and again. Back to base training this week!

    Updated September 22nd, 2013 at 07:52 PM by StewartACarroll

    Masters Swim Meets / Events
  9. Finally, some signs of life!

    by , September 22nd, 2013 at 03:23 PM (Chowmi's Blog)
    I am finally actually almost unbelieveably feeling pretty good! You won't believe this is me posting, maybe someone hijacked my blog and posted in my place. Anyway, set your faces to stun!

    On Friday, I got a haircut and an eyebrow wax. Then I had an awkward amount of time, too much hang around, so I decided to swim a quick sprint workout on my own. I went nearly exactly the same times as the week before, but my fly is finally starting to come back:

    From the blocks:
    fly 32
    back 35 high
    breast 40
    free 29

    then the team came in. I decided to stay for a bit and loosen up. But then, I stayed for the entire workout since I really liked the sprint sets! So I was actually in for a whopping 1 hour and 45 minutes!!!!

    The main sets I liked were
    8 x 75's, 2 rounds
    fast/easy 50
    all easy
    all fast
    I did these IM w/o free

    6 x 50's
    all fast
    I did these fly and/or breast

    I'm bummed out I won't be racing until Nov. There there are too many choices over limited weekends! I have also decided that during the school year, drylands/vasa once a week would be good. I just can't do more without bumping into recovery days! So here's my plan:

    Mon - strong/sprints
    Tues - strong/sprints
    Wed - easy swim or off
    Thurs - off; stretch only
    Fri - strong/sprints
    Sat - drylands/vasa
    Sun - easy swim or off
  10. 200s Time Trial

    by , September 22nd, 2013 at 03:08 PM (Alex's swim journal)
    After a hard week and a couple of recovery days, Scotty and I figured it was a good time to time-trial some 200s to get a benchmark. Friday I was still pretty stiff from the Thursday set of 50s and the strength training in the weightroom so I only did 2000 in drills. Saturday I went in to get another recovery workout in... didn't want to swim too hard, so I could save it for today's time trials, but I did want to get in a little bit of up-tempo work. Here's what I did:

    400 EZ swim
    4 x 100 IM
    4 x 50 fr fr
    8 x 50 on 1:00 in 4IMO (:45, :48, :50, :50, :53, :53, :46, :44)
    200 recovery
    8 x 50 on 1:00 in 4IMO (:46, :48, :47, :47, :53, :54, :45, :43)
    200 recovery

    I wasn't too disappointed with this effort, wasn't pushing 100%...felt more like I was at 85%. The 400 IMs were both under 6:30 when you add up the times... so it was good pace work for me; a bit of a confidence builder going in to today. After two days without doing any weights, I hoped to be recharged enough to put in some good times. Here's what I did today:

    400 EZ swim (alternated 100s, fr and pull)
    4 x 100 IM on 2:00 (not blazing at all swam thee in mid 1:40s; last one in 1:39-40)
    4 x 50 fr on 1:00 (:37-:43)
    Master's minute

    200 FLY (off the blocks, 3:22)
    200 recovery
    200 BACK (off the blocks, 3:08)
    200 recovery
    200 IM (off the blocks, 3:13)
    200 recovery

    200 pull
    4 x 100 IM on 2:00
    200 pull

    I was a little disappointed in the 200 fly (I swam 3:21 from push at the beginning of August), but given that this was done without any sort of taper and after some hard drylands over the last few weeks, I'm not entirely displeased. I tried to relax as much as possible, I felt a little slow, but at least now I know what my target pace in practice should be now.

    I was much happier with the 200 bk... I started losing steam in the last couple of lengths, but my average pace of :47 was right where I thought it would be... hoped it would be, honestly. I can work to improve that over the next few weeks too.

    For the final time trial I did 200 IM while Scotty did 200 breast. His breast was on fire today and I couldn't keep up. Still, I matched my 200 IM personal best from last spring.

    Now that I have a benchmark, we'll see if I can keep up the pace work in practice and retest again in about three weeks.

    Got into the weight room afterward, but only had twenty minutes, so I did one set of everything instead of three... probably needed a "step-down" session anyway.
  11. A return to long course

    by , September 21st, 2013 at 11:02 PM (One Stroke at a Time)
    Saturday, September 21
    400 (50 kick/50 swim)
    4 x 100 1:35
    300 pull 5:00
    3 x 100 pull 1:40
    200 3:40
    2 x 100 1:50 50 stroke/50 free
    100 easy
    8 x 50 on 1:00 odds 3 stroke then 6 kicks evens swim
    4 x (100 on 1:40 then 50 kick on 1:00)
    4 x (50 kick fast on 1:15 then 100 moderate 1:45)
    4300 meters

    I knew it would be long course before I arrived. I had tried to swim Friday night and we were rained out but the pool had already been changed so I was one of the few who was not surprised this morning. I was pretty beat up by the end but made it through the entire workout. I much prefer long course to short course so didn't want to get out early since I am unsure if we'll have another weekend until next year. I will try to go back tomorrow and possibly Monday am since they usually don't flip the pool until after Monday am workout.
  12. Sat, Sept 21

    by , September 21st, 2013 at 05:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 SDK off blocks with parachute
    -- with a big chute, you feel like you're going nowhere

    4 x 30 burst SDK off blocks to 15 m, cruise back
    100 EZ

    Basically did the main sets from workout #6 on the HIT forum. I hadn't written it down, so modified slightly.

    3 x 100 back @ 200 pace @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast flutter kick w/board @ 100 pace @ 1:30 (26s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP free @ 1:00
    100 EZ

    3 x 100 back kick, 12.5 UW each 25
    1 x 50 EZ @ 1:00
    2 x 50 fast dolphin kick w/board @ 100 pace @ 1:30 (27s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP fly (10s)
    100 EZ

    3 x 100 DPS free @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast backstroke kick @ 100 pace @ 1:30 (25-26)
    2 x 50 EZ
    2 x 25 AFAP fly (10s)
    100 EZ

    100 EZ

    Total: 3970


    That workout doesn't look that hard, but I am pretty beat. I have to mull over what the best way is to get ready for fast 100s. I feel pretty far away right now.
    Swim Workouts
  13. 9/21/13 neoprene scm

    by , September 21st, 2013 at 01:02 PM (Blog)
    Yesterday I ran for 30 minutes. My back has been borderline out these past few weeks and this run might have made it worse. I can stand straight however, moving around I get sharp acute jolts of ouch.

    Today's swim:
    Water slightly chilly so I wore

    800 drills
    200 swim
    450 flutter kick with snorkel = 18 x 25 on 0:45 as 12.5 sprint kick / 12.5m easy kick
    400 continuous flutter kick with board as ~10m (6 sec) AFAP / 15m (30 sec) easy kick
  14. 09.21.13 - Th/Fr/Sat workout

    by , September 21st, 2013 at 11:09 AM (Pete's swim blog)
    Thursday - Swam w/ Dave, Dave and Eric @ Dublin.

    600 Warm up

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Fly
    * Evens - Fly w/ 1st, 2nd, 3rd, 4th 25 Free
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Back
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Br
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st 50 fly, outside 25s fly, middle 50 fly, last 50 fly
    * Evens - Fly w/ 1st 50 Fr, outside 50 Fr, middle 50 Fr, last 50 fr
    100 Pull - 1:10
    50 Easy

    10 x 50 Free - :45

    100 Cool down

    (5000 Total)

    Friday - Swam w/ Dave, Dave and Roger @ Dublin

    600 Warm up

    6 x 50 - :45
    1200 Free @ 1:15 Pace - Each of us took a turn up front with the rest drafting. 1st swimmer swam 150, moved out of the way while others passed and then joined the end of the line. 2nd swimmer led next 300 yards w/ an open turn halfway through to check the pace. 3rd and 4th swimmers did the same. First swimmer finished the last 150.
    50 Easy

    100/200/300/400 IM @ 15:00. Open turns @ end of each IM. If behind 1:30 pace, substitute stroke for free.
    100 Easy

    6 Rounds of:
    * 100 Fly - 1:30 (1:28, 1:28, 1:25, 1:21, 1:17, 1:16)
    * 50 Easy - 1:00
    1:00 Rest
    100 Timed Fly (1:12 - no drag suit)

    200 Cool down

    (4450 Total)

    Saturday - swam @ hsv nat w/ Mary, Dave, Dave, Dave and Brandon.

    500 IM, easy
    400 IM Kick

    16 x 25 IM Order - :30, odds easy, evens fast

    At this point, Mary, Dave and I abandoned the whiteboard workout to join Brandon's workout.

    10 x 50 - 1:00, 1-4 easy; 5-7 build; 8-9 fast; 10 fast (:30)

    8 Rounds of:
    * 200 Free - 2:15
    * 150 Free - 2:15

    I chickened out and pulled these. Made mostly 2:09s and 2:10s. Might have made it without the drag suit.

    200 Cool down

    (4800 Total)
    Swim Workouts
  15. Week 51 - Saturday

    by , September 21st, 2013 at 10:13 AM (After a long rest)
    I felt good today, but once again it was a tough workout, both speed and endurance; we have another 2x 3 week cycles of endurance work so this is going to be the norm for a while.

    Warm up
    8x100 free on 1.20 with snorkel
    10x50 free on 40

    Main set
    8x100 kick on 2mins best average
    100 easy
    5x250 pull on 2.45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Warm down
    100 easy

    Total 4050scy

    I went 1.15 on the first 100 kick, then 1.19 and at this point I knew this set was going to suck. I managed to do 1.21s on the next 4. On number 7 I tweaked my neck on the first turn and eased off. On the last one I wore my snorkel and dropped the kick board and went 1.21. Overall I was pleased with my times holding mainly 1.21s, but this really hurt. I continue to work on leg strength and this really needs to improve if I am going to achieve my goals. The 250s were tough and despite being pull I had a lot lactic acid pumping through my system so these just continued to hurt. I was getting about 10seconds rest but felt pretty bad as this set went on.

    I met with my coach yesterday and we worked on a meet schedule upto my next shave meet, which we decided would be the great west classic at our pool on 17th Jan. I have never done a taper over Christmas before but with the goal of hitting top form for worlds this seemed to make a lot of sense. I will try to do a camp style week(2 swims and 1 dry land per day) in November to ramp up my base before we start to focus on quality. I will be swimming 3 USAS meets this fall before the taper meet. We also discussed ramping back up after the meet in January. I won't be doing Spring Nationals instead focusing on Worlds in August and trying to get back into long course as early as possible. I will definately be doing 800,400 and 200 at worlds but have not decided on the shorter free events or the back. I suspect I will do the frees but will compete this fall and spring in some back events to see how that goes. I am really enjoying setting some goals and approaching the next year. I want to enjoy the journey which has been the biggest change in my swimming experience this go around.

    Updated September 21st, 2013 at 10:43 AM by StewartACarroll

    Swim Workouts
  16. Workout 09/20/13: morning

    by , September 20th, 2013 at 11:17 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
  17. Friday 9/20/13

    Friday 9/20

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    12x25 @ :15 rest drill build (as in drill but also build each 25)
    100 EZ

    3x100 @ 4:00
    - each 100 done as 20 air squats/25 under H2O kick AFAP/10 push-ups/75 FAST
    4x50 @ 1:00 25 drill/25 swim

    100 push FAST (I.M. - 1:01.0, I died hardcore)
    200 EZ

    Total: 3700
    Swim Workouts
  18. Friday, September 20, 2013 11:30-12:35pm

    by , September 20th, 2013 at 04:20 PM (Fast Food Makes for Fast Swimming!)
    Kind of a "late" swim for me. Usually I try to get to the Y sometime between 9 and 11, but at least it wasn't crowded. I had a lane to myself, besides the main set portion which at least I was sharing with another competent swimmer/tri-guy who does flipturns, and has swimming skillz.

    Long Warmup:

    600 Free
    500 Free Pull
    400 IM - went 5:20 on this, not sure why I checked it, but I did. Only the fly and free felt good
    300 SDK w/ short fins on back
    200 IM
    100 Free

    Main Set: Fun with "odd length swims"

    2 x 225 Free Pull @ 3:00 (went 2:40ish)
    2 x 175 Free Pull @ 2:15 (went 2:05s)
    2 x 125 Free Pull @ 1:30 (went 1:25s) I had to move it here
    2 x 75 Free Pull "cruise" @ 1:00
    4 x 25 Free Pull @ :20 (went :15/:16s)

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32) this is tough to do at the end of a practice vs. the beginning

    100 EZ and out

    4000 Yards
  19. getting back in the pool while expecting

    by , September 20th, 2013 at 01:16 PM (Colleen Conway's blog)
    So last week my husband and I got back in the pool after taking the summer off to spend time at the beach with our daughter, she is obsessed with the ocean and boogie boarding with her dad even though she is only 2 lol. I am currently 12 wks 5 days pregnant with our second one (exciting), and I also plan that to be our last if everything goes well, so staying in somewhat good shape is exciting because I know that its not all for nothing in the future. These past four practices I have to stop when I get tired and basically take it down a whole notch. I did not swim through the pregnancy with my first child, so not really sure how it will go. While I do get out of breath much easier than normal and have to make stops, yesterdays Masters practice didn't go too bad. I did a 400 free warmup (with like 2 stops) then 8x 50 (free drill/back drill) on 1.00 and then 3 x (200 free, 100 IM and 4x 25s fly sprint) ( I didn't do any of this set on any real interval just got enough rest.) Its great to be back in!!
  20. Friday SCM Workout

    by , September 20th, 2013 at 01:15 PM (TJ's Blog of Slow Swimming!)
    Downtown YMCA, SCM (shallow) With Lunch-Time Masters

    Warm Up
    300 free
    200 IM drill

    Main Set
    2 x Through
    2 x 100 back on 2:00 (laughable for me - it took me 2:15 to finish the first)
    3 x 50 fly (left down/right back) on 1:10 (~1:00)
    3 x 50 free on 1:10 (~0:50)

    50 easy

    2 x Through
    2 x 175 fast on 3:15 (~2:45)
    2 x 50 breast with 3s glide on 1:15 (~0:55 to 1:00)
    100 IM on 2:10 (~2:00)

    Cool Down
    100 easy

    I think our coach may have been sleep deprived when he wrote this workout (his wife had their first baby last night. Anyway, anyone who knows me, knows that backstroke is my achilles heel. I have a terrible kick and my backstroke definitely suffers for it. Oh well. It WILL get better.