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  1. Monday, May 20

    by , May 20th, 2013 at 04:42 PM (The FAF AFAP Digest)

    600 various
    4 x 50 scull w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ
    4 x 540 caterpillar fly drill @ 1:10
    8 x 50
    odds = DPS free
    evens = kick
    100 EZ

    Total: 1800


    I woke up after finally getting a good night's sleep ... and was exhausted. Dunno, I guess the combo of re-starting weights and long course simultaneously does not agree with my body. Or maybe I shouldn't have done 4 long course workouts in a row. So I just did an EZ swim today. I can't get to Mason tomorrow bc of an eye appt, so I guess it will be SCY again. I hope I wake up with more energy.
    Swim Workouts
  2. Monday, May 20, 2013

    by , May 20th, 2013 at 03:49 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 77
    Sunny, humidity at 82%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU

    *Set 1*
    3000 FR Ladder Swim as;
    200 Steady, 100 Fast
    200 Steady, 200 Fast
    200 Steady, 300 Fast
    200 Steady, 400 Fast
    200 Steady, 300 Fast
    200 Steady, 200 Fast
    200 Steady, 100 Fast
    ---200 BK Swim

    *Set 2*
    1500 FR Ladder Swim as;
    100 Steady, 50 Fast
    100 Steady, 100 Fast
    100 Steady, 150 Fast
    100 Steady, 200 Fast
    100 Steady, 150 Fast
    100 Steady, 100 Fast
    100 Steady, 50 Fast
    ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
    ---4x100 FR on 1:45 w/ fins *1:20s DPS SPL/22-24

    *Set 3*
    3x300 FR on 2:00 min rest w/fins as:
    3x100 on :10 rest *1:13, 1:14, 1:14
    1x300, *3:46
    3x100 on :10 rest, *1:12, 1:14, 1:13

    Warm Down
    200 EZ BK/FR
    Dryland bands

    I have been struggling in my workouts from the last week of April. During the last two weeks I felt when swimming I had aged 10 years as my training times were getting slower, my arms and legs aching, and perceived effort was distorted. In swimming FR, 100s at 1:16 effort were 1:19/1:20, 200s at 2:32 effort were 2:44, etc. Then just last week I did a 800 TT in 11:10, far off the 10:42 in early April. I just seem to be regressing getting slower and slower. I did have an on/off stomach virus that kept me out of the water several days. My annual checkup with my doctor is in June so I certainly have my list of items to discuss. For now, I will continue making my best effort along with participating in the Pan Pacific Championships in June.

    I felt better in the water today than the last two weeks and was actually able to swim more than 4000 meters. Swimming FR as steady/fast seems to help me from getting lost and falling apart, with being able to recover with steady swimming after a harder effort. But still on the fast 300 and 400 it was an effort to keep my stroke strong in the last half when my arms start aching again.

    When warming down after set 2, I saw my friend Jose warming up in the far lane. We found two lane side by side and I finished his warm up with him, and then we did set 3 together. Now I have to put on the fins to stay with him and do the times I was doing up to about four weeks ago. Even then, it was challenging and fun to swim it together.
    Swim Workouts
  3. 5|20|13 SCM


    650 free WFPS

    hypoxic free - 10 x 25 @ 1:00 WFSP
    • 13 - 14's

    flutter kick - 8 x 25 @ 1:00 WS
    • 23, 21, 22, 22, 23, 24, 25, 31*

    glides, both DFS and FAP
    • 8 each

    hypoxic DKF - 8 x 25 @ 1:00 WF

    • 13 - 14's


    Plan to gradually increase rest intervals and intensity over the next month. Need to catch up with my Swimming Fastest reading, only covered 20% thus far.

    Just realized I need to hurry up and register for classic city LCM meet, it's less than two weeks away.

    Updated May 20th, 2013 at 02:10 PM by __steve__

  4. Workout 05/20/13: noon

    by , May 20th, 2013 at 01:56 PM (Maple Syrup with a Side of Chlorine)
    Had a productive and busy weekend at work, and now I have vacation until after Memorial Day

    200 Fr/200 BK/200 IM drill
    4 x 50 on :50 (burst and cruise IMO 12.5 yds, then DPS the rest)

    4 x 100 on 1:20 (snorkel and Agility Paddles)
    4 x 25 IMO on :30
    1 x 400 on 5:30 (snorkel)
    4 x 25 IMO on :30
    4 x 50 on :45, into 4 x 50 on :40
    4 x 25 IMO on :30
    2 x 200 on 2:40 (snorkel and pull buoy)
    4 x 25 IM order on :30

    4 x 75 on 1:20 (25 kick, 25 IMO "perfect stroke", 25 pull w/ buoy
    50 loosen
    4 x 75 on 1:15 (as above)
    50 loosen
    4 x 75 on 1:10 (as above)

    1 x Noah's Ark, but used the last 100 as loosen and out
    (Solo/Rec/4300 yds/80 min)

    The water, although a tad warm, felt soo good today. I same the main set from the Masters workout over the weekend, which has a nice mixture of distances and focuses all the while pounding out 4 x 500 pretty much on base. Since I was able to get into the adult swim early and it was quiet, I added the 75 set at the end.

    As is customary, the weather for the week is not all too great, but I have plans to work on some outside projects (firepit, two raised-bed gardens, some landscaping) so no big deal if I get wet. Swim-wise, I am on pace to ramp up yardage by committing to at least four one-hour practices a week including one long swim in preparation for OW season and the Kingdom 10 mile swim the first weekend of July. I would like to hit Lake Paren before the end of the week for a cold first splash of the year. Also, the meet from April has been correctly uploaded to the meet database - results are here:
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/2013

    by , May 20th, 2013 at 12:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 150 3:00
    2 X 250 4:30
    4 X 50 faster 1:00

    5 X 200 4:20
    100 kick/100 swim

    8 X 100 2:00
    Pull free or swim IM

    2 X 200 Broken @ race pace 7:00
    Broken :10 A 100
    1 X 100 easy swim

    3 X(start-turn-finish drill

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  6. What I Wouldn't Do for a Holocaust Cloak

    by , May 20th, 2013 at 11:21 AM (Chicken's Nuggets)
    What a difficult month it's been. A horror.

    Work, exams, assignments, litigation, catastrophic flooding to my house, unrequited love .....and some news yesterday made me sick to my stomach.

    I worked at the gym until 12.30 and then came home, had lunch with my kids, mowed the lawn, crying like a baby the whole time. A lawnmower will drown that stuff out.

    I unwillingly live way out in the smug conservative desolation of the western suburbs of Chicago, and havent' had time to make the trek to my beloved Promontory Point since March.

    I went.

    My dear friend Evmo was not b-s'ing when he said an immersion was in order. I sent the kids to their babysitter and drove in for a dip. I sped like a demon. Sometimes it's nice just to take the lid off and let Nigel, my Mini, rip. And hope there are no cops. I was lucky this time

    The Point was alive and throbbing with people out in the beautiful weather (20 degrees cooler than festering Naperville!). When I finally parked and walked out to the Point, here's what I saw

    Click image for larger version. 

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    If you are a born and bred beach baby from Australia, relocated many years ago to a cornfield in the arse end of Illinois, you'll understand the emotional reaction I experience every single time I see this.

    I took the temperature. 60. Goddam. Walked around to the north side to see if anyone I knew was there could watch my stuff. No, but this was the view.

    Attachment 7555

    I needed a wee and it was getting late so I just dumped my bag and got in. No cap, no goggles.

    it was like i'd stripped off my clothes and slipped between a pair of cool, smooth sheets.......

    Updated May 20th, 2013 at 04:32 PM by Chicken of the Sea

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  7. 05.20.13 - Monday workout

    by , May 20th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Ended up taking Saturday off. Saturday morning just didn't start well and the day was packed with kid's events. I thought about swimming Sunday but a solo workout didn't seem appealing and I was short on time anyway. Turns out I really just needed some rest. Felt better this morning than I have in a long time. Gives me a lot of confidence going into a taper meet in a couple of weeks.


    600 Warm up

    6 x 50 Free - :45
    8 Rounds of:
    * 100 Free - 1:10 (1:05, 1:05, 1:05, 1:05, 1:03, 1:03, 1:03, 1:01)
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Felt like I had paddles on for the 100 frees. Really strong today. Only problem I had was that I got sloppy when I tried to increase my stroke rate.

    400 IM Kick Timed (6:55)
    100 Easy
    400 IM Timed (5:21)
    50 easy
    I think 5:21 is a drag suit personal best. It's not far off my meet time of 5:08. Fly was very smooth and somewhere around 1:12-1:15. I was able to put a little distance on Roger but it didn't take him long to catch me on backstroke.

    4 x 25 No Breath - :40
    4 x 25 Kick - :35
    4 x 25 IM Order - :30
    4 x 25 Free - :25

    2 Rounds of:
    * 50 Fly - 1:00
    * 50 Bk - 1:00
    * 50 Br - 1:00
    Cruised the first round and then swam hard on the second (:34, :40, :37)

    200 Cool down

    (4850 Total)
    Swim Workouts
  8. Week 34 - Monday

    by , May 20th, 2013 at 08:44 AM (After a long rest)
    Woke up before the alarm was scheduled to go off this morning. I was pretty tired, but got up and headed to the pool 5 mins earlier than usual. The senior racer group coach was already at the pool so I got in few minutes earlier than normal. I had a great workout and felt strong throughout.Warm up400 free with snorkel8x50 drill alternating catchup and finger tip drag drill on 50Main set8x200 pull descend 1-4, 5-8 on 2.30100 easy8x100 kick with fins on 1.308x50 alternating drill, build on 1 min10x50 on 45 holding 33 paceWarm down200 easyTotal 4400 metersToday was one of those days where everything felt good and strong. I went 2.15,2.13,2.11,2.09, 2.16,2.13,2.11,2.08 on the descending 200 pulls and felt strong. In fact on the last 200 I ran into some traffic and think I could have gone quicker. The 100 kicks we were told to do them on 1.40 but I felt good so dropped the time on these, and held about 1.10 pace with fins. The build 50s I was around 33-34, and the final 50s I held consistent 33s.

    Updated May 20th, 2013 at 10:02 PM by StewartACarroll

    Swim Workouts
  9. So disappointed Saturday so had to make it up today

    by , May 20th, 2013 at 07:39 AM (Mixing it up this year)
    Saturday morning I get to the Y ready to swim and get paged, my system had crashed and I needed to get it back up. Had my laptop in the car so I just sat in my car for 2 hours working remotely. Finally get to a point where the critical sysems are back up and the ones down no one would notice till monday so I could address those later. I also had a vendor handling another one.

    So I get out of the car to go swim and here come the guards "Someone pooped in the pool, we are closed". I thought of driving to Savannah but then remembered they were going to be closed at noon for Make a Splash. So Disappointed!

    I could have gone to swim yesterday but after poop in there I would rather not yet.

    Today became make up the yardage day.

    500 free
    5x100@2:00 free w/snorkle
    5x400@7:00 free w/paddles & bouy went 6:25, 6:27, 6:26, 6:27, 6:16
    500 free kick w/zoomers
    500 drills w/zoomers EZ

    Total 4000 meters
    Swim Workouts
  10. Sunday, May 19

    by , May 19th, 2013 at 06:56 PM (The FAF AFAP Digest)

    Warm up:

    500 various
    100 scull w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00
    6 x 50 kick w/board & fins @ 1:00
    100 EZ
    4 x 25 shooter + 25 EZ @ 1:15
    4 x 50 single arm fly
    50 EZ

    Main Sets:

    8 x 100 w/fins @ 2:00, held 1:14-1:17 -- look, aerobic set!
    odds = smooth backstroke
    evens = backstroke kick
    100 EZ
    50 evil kick on back (felt a twang in the groin area. this happened last time I kicked on my back, so the experiment to try to improve the evil kick is ended)
    50 EZ

    4 x (50 fly @ 100 pace + 50 EZ)
    -- breathed every other stroke
    -- 29-30s
    -- I forgot to count my strokes, but it is way way way more than the 13 strokes I took in my 50 fly in Indy
    100 WZ

    Total: 2950


    I woke up (way too early for a soccer game) yesterday and felt like I was hit by a mac truck. I may have jumped back in too quickly after nationals. But I really felt like it was the weights + long course. I was useless all day. Managed to go Star Trek in the evening.

    Today, it was packed at Mason with age groupers and life guard classes. The cold water at Mason does not really agree with my lungs and I can't stay UW as long. I would prefer the temp around 81-82. I'm so used to 84 that it feels really cold when I sit on the walls as we sprinters must.

    I am feeling a bit overwhelmed looking at my schedule for the next couple months -- some travel, grad party, prom, track meets, soccer tournaments, Lil Fort going away/birthday big bash, summer league swim & meets, a mommy visit, my meet, Lil Fort's nationals (assuming she qualifies). Yikes. Plus, I think I will start getting sad about leaving my house. We finished a bit of negotiation about the home inspection. Thankfully, these buyers didn't expect a state of the art modern foundation. They still haven't gotten an appraiser in and, if they don't have a written appraisal in our hands in 7 days, they will have waived that contingency.
    Swim Workouts
  11. 5/18/13 Follow-up on my RANT

    by , May 19th, 2013 at 06:04 PM (Trying to Train Smarter, Not Just Harder)
    Happy to say that whomever it was that complained about the "older" ATAC swimmers staying in the pool longer than an hour have been shut up. Coach reminded management that ATAC pays for the pool until 7am (90 min) - not to mention of course, the annual pass that gives Jenna & I a "free" ride for however long we want to stay in the pool. Interestingly enough, the complainer turned out to be a noodler who was breaking the rules herself! They apparently pay a fee for the water aerobics class & are permitted to get in the pool 15 min early & stay 15 after at no extra charge. BUT she and another were getting in 30 min early & telling the lap swimmers in the lane next to them that they had to move, because the first two lanes were reserved for their class. Hahahaha - they were informed of reality, that the pool was NOT theirs at 6:30, and in fact, they were not supposed to get in any earlier than 6:45 unless THEY paid an extra $4!!! Talk about justice!!
    Anyway, I've been workin' hard in the pool, getting in about 4500 4-5 x a week & getting ready to start my taper for Pan Am's.

    Friday we did:
    500 back/free warm-up
    500 locomotive style Pull
    5 x 100 breast/free on 1:45
    3 x 100 K on 2:15
    12 x 100 @ 1:40, desc 1-3 progressive w/a minute rest before #12 (went a 1:16)
    200 choice (kids got out here)
    5 x 300 Drill, Pull, Kick, Drill, Breast/Free cool down (4500 LCM)

    Saturday I swam solo - had a great need for sunshine & had the 2 year old grandbaby meeting me at lunch to play in the waterpark. Did a paltry 4000 SCY
    600 back/free warm-up
    2 x 300 P
    3 x 200 breast/free
    12 x 50 K on 1:00
    12 x 50 alt fly & free
    2 x 100 IM
    2 x 200 IM
    2 x 100 IM
    200 easy

    Getting so psyched for the Pan Am meet! Totally loving weights too, so although I'm excited to start my taper - I'll miss going to the gym!! On the bright side, however, I might actually catch up on my sleep!
  12. Multi-sport Sunday

    I enjoyed a good swim at Riverbank this morning. I didn’t have any workout buddies per se, but the pool was full of familiar faces, some of them former teammates whom I hadn’t seen in a while, so I felt like I was swimming with friends even though I did a solo workout. Today’s sets were of the spur of the moment as-my-mood-dictates sort which sometimes leaves me unmotivated and aimless, but today I stayed focused and felt like I got in some good work on some technique areas that needed addressing. Here’s what I did:

    1000 lcm warmup (400s, 200k, 200p, 4 x 50 drill/swim RIMO)

    8 x 50, 2 of each stroke IM order, odds = kick 25 fast / 25 easy, evens = swim build

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    50 fast FR swim with paddles (strong kick), focusing on early hip rotation
    50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation

    8 x 50 kick, 25 fast + 25 easy, 1-4 rev IM order, 5-8 IM order

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation

    8 x 50, #s 1,4,6,8 fast kick, reverse IM order, #s 2,3,5,7 easy swim (order manipulated for kickboard-at-the-right-end-of-pool purposes)

    100 FR pull with paddles, 3-stroke breathing, working on good catch on non-breathing side
    2 x 50 FR fast swim with paddles and strong kick, focusing on early hip rotation
    2 x 50 FR kickboard-as-buoy pull with paddles, focusing on hip rotation
    2 x 50 FR with strong kick, working on all of the above

    100 warmdown

    I was really enjoying kicking long course today. My fastest 50 kicks were right at :50 (FR and FL), but my BR kick was slow and seemed like a stranger to me today. I’ll have to start spending more time with it so that we will become friends again.

    After my early swim I stretched, had a little nap, enjoyed a diner brunch, then headed out to Brooklyn for diving practice. This wasn’t our regular TNYA workout, but one with a small group of masters divers at St. Francis College. Two of their divers had visited my team’s workout this past Thursday, and had invited me to come to their Sunday afternoon practice. I took them up on it, and was glad I did—I enjoyed a good hour of going off the boards, working on my front approach. With just 4 divers and 2 boards, I got plenty of reps in, and plenty of good feedback. When I started diving my coach said that the approach and takeoff were the hardest part of diving, and the one that takes the longest to master—and that all that flipping and twisting in the air afterwards is simple by comparison. I’m beginning to see his point. I did hit a few good approaches today and could clearly feel the difference—now I need to work on doing that consistently instead of by chance

    The Saint Francis pool is super easy to get to—it’s about a half-hour door-to-door from my apartment. And now I have dived, swum a workout, and played in a polo tournament there! The coach was not sure yet what the summer schedule for diving would be out there, but I hope it’s at a time when I can go, and which doesn’t conflict with TNYA’s workouts—it would be great to get in 3 diving practices a week!
    Swim Workouts
  13. Chilly beach swim

    I enjoyed a calm but chilly nearly-2-mile swim today at Brighton Beach. Contrary to the forecasts, it was an overcast day. The crowd of CIBBOWS swimmers that turned up this morning were looking for the sun to come out as the day, and our swims, progressed, but it stayed stubbornly hidden behind the low-lying clouds. But the beach has its own beauty that shines in any weather, and I enjoyed being in and near the water on this silvery palette-ed day.

    Cara measured the water temp as we were getting in, and it was a little colder than anyone expected—between 54 and 55. This was a bit of a drop from last week. Although swimming a loop today would have boosted my confidence for the 5k swim I am doing in a couple of weeks, I was focused more on being cautious about getting too cold, and the temp reading just strengthened that resolve. I haven’t swum outdoors much this season, so I am not as confident as I might otherwise be in my cold-water acclimation. I have also been getting uncharacteristically cold in the pool this week—on Thursday at Riverbank, when Rondi and Hannah were sighing over the too-warm water, I was quite comfortable, and even grew a little chilled when we stopped to chat. So I decided today was a day to pay special attention to my body and how it was feeling, and to be sensible about turning back if I was getting chilled.

    Cara, Richard, Melissa, and I set out towards the pier. There was a lot of activity down that way, with two barges stationed towards the pier’s end, repairing the damage to it that hurricane Sandy did last fall. There was also a lot of other activity on the water today, with police boats paralleling our swim route and helicopters flying low overhead. Thankfully no jet skis out today though—one benefit of the cloudy cool day! Melissa and I separated from the others after a bit, and ended up swimming together past the aquarium and to Coney Island. It seemed like a very long time since I had been out this way, and I was glad to see the familiar sight of the Cyclone and the rest of the amusement park as we passed by. By the time we reached the WonderWheel, just a couple of jetties short of the pier, I was beginning to get chilled and was ready to turn around. Melissa decided to come with me, so we reversed course and headed back to our starting point.

    I was a little worried about the cold I was feeling, but also enjoying the sensation, and glad I had a swim buddy with me today. We made good progress, even against the current—I was ready to be back at this point and was swimming harder, rather than being the sight-seer I’d been on the way out. We were swimming a bit further out now, but as we passed by the jetties I could still detect a fishy smell at each one. A couple of times I turned over and backstroked in order to watch the helicopters swooping low over us, and wondered what they were doing, and if they were watching us swim below. After the last long jetty I pointed myself towards the pavilion on shore. I could see the group of CIBBOWs swimmers congregated on the sand, and I was glad I was close to the end.

    When I got out I got dressed quickly on the beach. Melissa and I had been in about an hour. I had packed plenty of warm clothes and a down jacket, even though I hadn’t been sure I would need them today. I shivered as I drank my thermos of hot tea and welcomed the others as they trickled back in from their swims. I had gotten chilled through, but not unpleasantly so. Several of us compared our mottled skin as blood flow returned the surface unevenly and made interesting patterns on our legs.

    I didn’t have time to hang out much afterwards, but enjoyed the subway ride back with my pal John. The trains were packed with finishers from the Brooklyn half-marathon, which finished at Coney Island and attracted over 20,000 runners. A couple of today’s swimmers today ran that race, then swam with us afterwards!

    It’s unusual that the water is warming up so late this year. The first race in the area takes place next weekend—the Great Hudson River swim, put on by NYCSwim. It’s short, and allows wetsuits, but even so I hope the water is out of the 50s by then, because temps like today’s can be a shock to swimmers unused to them, no matter what they are wearing.
  14. Week 33 - Saturday

    by , May 18th, 2013 at 04:16 PM (After a long rest)
    Today was a solo swim. I tried convincing my kids to join me, but my son had a birthday party he was attending(these are becoming rare for him and he still really enjoys them) and my daughter just did not want to swim today(she is already swimming 5 days a week at 9 years of age, but is really enjoying it). I decided I,was going to do a pyramid swim today and thought the pool would be setup short course but to my pleasant surprise it was setup long course. I modified the pyramid slightly only going upto 400s but held a pretty quick pace and felt pretty good throughout. I really need to get my yardage backup and this will no doubt hurt, but longer term this will be good. I am going to,sit down with my coach in the next two weeks and work on next years goals and put a plan in place. Despite short course Nationals only just finishing I am ready to get going on the next set of goals. This morning I even caught myself thinking about doing long course nationals in August. My wife will kill me and I know I promised I would back off over the summer, and long term it will be better to reenergize and focus on a longer term goal, but it's tempting.

    Warm up
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45

    Main set
    All done with paddles and buoy
    100 on 1.20
    200 on 2.40
    300 on 4mins
    400 on 5.20
    400 on 5.20
    300 on 4mins
    200 on 2.40
    100 on 1.20
    10x50 kick on 1min
    10x50 catchup with 6 beat kick on 50

    Warm down
    300 easy swum 50 back, 50 free

    Total 4000meters

    I felt pretty good on the pull set and held 1.08 pace the whole way. I felt quite sore after the second 400 but kept my stroke long and concentrated on quick turns. I noticed in all my swims in Indy my turns were ok, but very slow. I know at 6.5 feet it's hard to tuck into a tight ball but I need to get over quicker. As i write this entry I am tired but I guess that's what happens when you taper all the way to no yardage and then build it back up again. I want to build a good base this summer and fall as a platform for next year.
    Swim Workouts
  15. Sat May 18 - LCM at the Nat

    Swam at the Nat this morning. Dave M was there, but Dave B ad Peter were no shows. It was like a madhouse. We had 9 people in our lane - 3 of us doing one thing with a 4th doing some of our stuff but not others, and 5 either doing something different or doing the same thing at a different time. Added some excitement to the swim! And then the mass of youth swimmers showed up. At first, I could watch the intervals, but then there was no way - it was just go after and before the others . Oh well, still got a pretty good workout in even though it was limited to 85 minutes.

    5x100 Free on 1:45
    4x50 Kick
    5x100 Free w/paddles
    4x200 Free w/paddles
    10x50 Back w/paddles
    200 Free
    4x50 Back
    2x100 Free
    4x50 Back
    4x50 Free
    4x50 Free
    2x50 Free
    2x50 Back
    100 Back w/paddles

    4000 meters
    85 minutes
  16. Saturday 5/18/13

    Saturday 5/18

    AM only SCY

    400 swim
    8x50 @ 1:05 drill 2 each stroke
    8x100 @ 2:00 50 kick/50 build 2 each stroke

    3x100 @ 1:40 D1-3 I.M.
    6x100 @ 1:20 RED HR
    3x100 @ 1:40 D1-3 I.M.

    100 EZ

    1 @ 1:10
    1 @ 1:15
    1 @ 1:20

    200 EZ

    400 for time (4:17)

    100 EZ

    Total: 6000
    Swim Workouts
  17. Friday 5/17/13

    Friday 5/17

    AM only SCY

    500 swim

    50 @ 1:00 pull w/ buoy only
    100 @ INTERVAL
    50 @ 1:00 drill
    100 @ INTERVAL
    INTERVAL = 1:15/1:10/1:05/1:00 by RD

    10x50 @ :45 kick w/ board + fins
    8x50 @ 1:00 AE

    Total: 2600
    Swim Workouts
  18. Friday, May 17, 2013 5:30-7:30pm

    by , May 18th, 2013 at 12:17 AM (Fast Food Makes for Fast Swimming!)
    28,500 Yards for the Monday-Friday week for me. On top of 50 hours of work, and 10 more tomorrow too! Quite a jump back up since Nationals since my taper yardage took me down below 2000 a practice leading up to the meet.

    In other dumb news:
    I think this is one of the dumbest ideas that FINA could ever be considering to change. Why would they even think of making unlimited SDKs to the 15 meter mark in breaststroke?? I could do that, then do my pulldown, kickup, and be at the wall. 25 yards completed without doing a single stroke. Granted I couldn't exactly keep that up for a full 100 or 200, but it would completely change anything about the stroke.


    The kids were all tired and worn out at practice tonight as well. I guess that big fin/paddle set we did last night made others tired as well. Normally the kids are all peppy and won't stop talking, but you could just sense they were wiped out. I was even running down Jared in the IMs and breaststroke tonight, which isn't normal!!


    300 Free

    10 x 100 Kick w/ long fins @ 1:25
    did 6 SDK, then 4 Flutter Kick w/ board - I hate flutter with a board AND fins, but had to do something different.

    Main Set(s):

    8 Rounds of:
    • 200 IM (25 EZ/25 Fast) @ 3:30
    • 50 Fast @ :50 (1&2 Fly, 3&4 Back, 5&6 Breast, 7&8 Free)

    I was around 2:30s + - a few seconds on the IMs, and rocked the 50s.

    200 EZ

    6 x 200 Free Pull @ 2:40

    • #1/#4 - EZ breathe every 3
    • #2/#5 - Build by 50s breathe every 3
    • #3/#6 - FAST breathe how you want to - right, right, right, right, right, right, right, left
    • went a 2:05 and 2:06 on the fast ones.


    10 Rounds of: (non-Free on these) (at least 5 of them must be "best stroke")
    I did the first 5 Fly, then 2 Breast, 2 Back, and 1 Breast

    • 50 Build @ :50
    • 25 ~90% Fast @ :45
    • 25 ~100% Fast @ :45


    300 Cooldown

    6000 Yards
  19. Fri. May 17 - A Traditional Workout

    Swam a more traditional workout today. Got there and synched in with Keith doing 100's, 75's, and 50's. Swam these pretty hard - not sprinting, but still pushing my speed. Planned on doing about 4500 yards but ended up at 5300.

    6x100 warmup
    100 Back
    8x100 Free on 1:30
    100 Back
    8x75 Free on 1:05
    100 Back
    8x50 on :50
    200 kick
    5x200 Back w/paddles on 3:00
    200 kick
    6x100 w/ paddles - Odds Free on 1:25; Evens - Back on 1:30
    10x50 Back/Free w/paddles on :45
    100 Kick

    5300 yards
    101 minutes
  20. Week 33 - Friday

    by , May 17th, 2013 at 06:56 PM (After a long rest)
    I had a good practice today. We worked as a group on drills which was fun. We were given a drill that really helped with my catch. I dont know what its called, but you basically swim with your hands in the catch position out front, and then use each arm from the catch position. The weird part is that your hands are almost acting like a break since you start with the hand bent.

    400 free with snorkel
    6x50 finger drag drill on 45
    8x50 shark fin drill
    8x50 kick with hands in the catch position
    8x50 catch drill(as described above)
    6x100 25 catch drill, 75 perfect stroke with 10 seconds rest
    3x200 kick with fins on 3 mins
    2x(4x25 swum 12.5 fast 12.5 easy, 12.5 easy 12.5 fast, 25 easy, 25 fast, 2x50 on 40)
    200 easy

    Total 3700
    Swim Workouts