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  1. 06.11.13 - Tuesday workout

    by , June 12th, 2013 at 12:02 PM (Pete's swim blog)
    Swam w/ Sam and Dave.


    600 Warm up

    4 Rounds of:
    * 25 Fly/50 free - 1:10
    * 50 Fly/25 free - 1:10
    * 75 Fly - 1:10
    100 Easy
    My fly hasn't be clicking lately (probably because of my back) so this kind of hurt. I did make it but not quite as easily as I usually do.

    4 x 75 Free - 1:10
    4 x 75 Free - 1:05
    4 x 75 Free - 1:00
    4 x 75 Pull - 1:10 (Swim 100 on 1st and last 75s)
    4 x 75 Pull - 1:05 (Swim 100 on last 75)
    4 x 75 Pull - 1:00 (Swim 100 on last 75 -1:01)
    100 Easy

    12 x 100 Up/down kick - 1:40 (:10)

    100 Free Timed (1:02)

    100 Cool down

    (5000 Total)
    Swim Workouts
  2. Breaststoke today with an unusual drill

    by , June 12th, 2013 at 07:40 AM (Mixing it up this year)
    Needed a recovery day but I don't see how this was, especially when my elbow started hurting toward the end.

    500 free
    500 free kick w/zoomers
    4x50@1:15 breast pull w/zoomers
    4x50@1:45 breast scull drill w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@:15RI breast using only 1 arm and the opposite leg - the non working arm is holding the non working foot this is an ackward drill but it does serve to strengthen your stroke and help you figure out the most effective way to pull and kick so the first one is rt arm & lt leg then switch to lt arm & rt leg
    4x50@1:15 breast
    300 breast kick
    200 back EZ

    Total 2500 meters
    Swim Workouts
  3. Tuesday 6/11/13

    Tuesday 6/11

    AM LCM + Crossfit

    AM swim:

    300 swim
    5x100 @ 2:00
    3 - drill, odd: BR, even: FR
    2 - scull w/ buoy
    6x50 @ 1:00 focusing on smooth stroke for 35M and then blasting 15M straight arm FR w/ 0 breaths

    8x100 @ 1:50 kick FR
    2x200 @ 2:30 AE
    50 @ 1:00 EZ
    4x50 @ :55 200 PACE (AVG: 32.5 for both rounds)
    50 @ 1:00 EZ

    200 EZ

    Total: 4300


    Strength W.O.D.:
    5 @ 85 lbs
    5 @ 105
    3 @ 125
    5 @ 140

    10:00 AMRAP
    10 plank-ups
    20 mountain-climbers (on each leg)
    20 lunges (10 each leg)
    10 triangle abs w/ 15 lb plate

    Results: 6 rounds + 8 plank-ups
  4. Tuesday, June 11, 2013 5:00-6:15 :)

    by , June 11th, 2013 at 10:24 PM (Fast Food Makes for Fast Swimming!)
    Yep...I got out early, practice goes till 7:00pm. I was just wiped out tired, and the first "main set" kinda did me in. Doing IM stuff after that was just bad...


    400 Free

    Kick Set:
    20 x 50 SDK w/ long fins @ :50 (I did odds on my side, evens on my back)
    On these I just trailed the lane, and left with my <:05 of rest. It's too hard to see the pace clock in the sun glare from the other end of the pool with my goggles on.

    "My" Main Set:
    Idea is to start out slow, and get a faster pace on each successive rep, till the 100 is a sprint (or something)
    500 Free @ 7:30 (went 7:00ish) - 1:24/100
    400 Free @ 6:00 (went 5:30) - 1:22.5/100
    300 Free @ 4:30 (went 3:55) - 1:19/100
    200 Free @ 3:00 (went 2:33) - 1:17.5/100
    100 Free @ 1:30 (went 1:12) - 1:12/100
    I felt good doing this set, but it was an uphill battle against the wind as well. One direction I could definitely feel the gusts against my, and the other direction it felt like I was on a taper.
    I just tried to stay with the kids, but they outdistanced me so badly in this. Especially the 14 year old boy from Alaska. He's fast!! He and Jared were both at least a 50 or more ahead of me on the 300/400/500. The boy's 17 year old sister was also kicking my butt by about 1/2 that distance. I can't wait for SCY to return...I need my walls.

    200 EZ

    Main Set:
    5 x 200 IM @ 5:30 EN3 Set - who knows what I was supposed to be holding, but it wasn't happening for sure. The only thing that felt good was the Fly...after that it wasn't worth writing about.
    I ended up only doing 3 of these, and then got out. Being on my feet all day long is tough, and going straight to the pool after work doesn't make it any easier.

    3700 LCMeters
  5. Week 37 - Tuesday

    by , June 11th, 2013 at 09:17 PM (After a long rest)
    So I discovered tonight that the pool is switched form long course to short course and back to long course throughout the day. My daughter swam long course this morning and this is what I was expecting when I swam tonight in the public time slot, but to my surprise it was short course. As I was getting out the life guards were muttering about changing it to long course. A lot of mucking around but I guess with the number of kids RACE now has its probably the only way they can make it work.

    Tonight I felt pretty crappy to be honest. I swam ok but my shoulders were sore after all the pulling yesterday. I tried working primarily on my stroke tonight but caught myself speeding up at the end of my aerobic 100 set.

    15 minutes on the vasa swim trainer

    400 free with snorkel
    6x50 finger tip drag drill on 45
    5x100 kick holding under 1.30 on 2mins
    8x100 free on 1.25 holding under 1.05(aerobic pace)
    200 easy
    10x50 catchup drill with hands separated on 45
    10x50 with fins swum 25 under water, 25 over kick on 45
    200 easy

    Total 3400 yds

    I started out on 1.05s but by number 4 was down to 1.03 and by six was at 1.01 and 1min on the last one. I did not feel bad but my shoulders were sore.

    Updated June 11th, 2013 at 09:23 PM by StewartACarroll

    Swim Workouts
  6. Tues. June 11 - More Speed Work

    Started out with Ray and Keith and then did small sets of shorter distances on my own. Pushed the sets hard but rested more between. Trying to work on my speed.

    5x100 on 1:35
    4x125 Free on 1:45 (held around 1:35)
    4x25 Free on :25
    5x50 Free on :45 (:35-:38)
    4x75 Free on 1:05 (<1:00)
    4x25 Free on :25
    5x50 Free on :45
    4x75 Free on 1:05 (:55-:58)
    200 Kick
    50 Back
    10x50 Free on :50
    2 times through
    5x50 Back w/paddles on :50
    200 Kick
    100 Easy

    3850 yards
    80 minutes
  7. Tuesday, June 11

    by , June 11th, 2013 at 04:08 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up: (1700)

    500 various
    2 x 50 scull
    2 x 50 caterpillar fly drill
    2 x 50 single arm fly
    6 x 50 DPS free w/agility paddles @ 1:10
    100 EZ
    8 x (30-35 UW + 15-20 EZ back kick) w/fins @ 1:15-1:30
    100 EZ

    Main Sets:

    6 x 30 burst + cruise @ 1:15
    100 EZ

    3 x (50 AFAP w/fins + 200 EZ)
    1 = fly, 26 high
    2 = fly, 26 high
    3 = breast, 31
    50 EZ
    -- My legs felt dead on these. I was done after the evil effort.

    1 x 50 free @ 100 pace + 150 EZ
    -- Though I would shift to 100 pace, but it was slow. I had nothing left and my legs were dead; wasn't even kicking

    150 EZ

    Total: 3100


    My body was not really cooperating today. I guess it is telling me I have to start tapering. I hope I have left enough time (10 days) to really rest my legs. I figured a 10 day taper should be fine after only 5 1/2 weeks of training post Nationals. I will either do 1500 EZ or take the day off tomorrow. I have a huge to do list anyway.

    On an odd note, I am way ahead of my GTD goal of 350 miles. I guess it's cuz I've been swimming more frequently the last year.
    Swim Workouts
  8. FLYing around the pool today with the monofin

    by , June 11th, 2013 at 07:55 AM (Mixing it up this year)
    Today was my monofin day with lots of hard work. It just felt so good.

    500 free
    500 free kick w/zoomers

    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim went 3:37, 3:31, 3:22, 3:07, 3:01
    10x100@1:45 free w/paddles & bouy held 1:34's this felt comfortable yet it was at my mile race pace

    200 free kick w/zoomers
    300 free EZ

    Total 3500 meters
    Swim Workouts
  9. Monday, June 10, 2013 5:15-7:00pm

    by , June 10th, 2013 at 11:49 PM (Fast Food Makes for Fast Swimming!)
    I got home from work, checked the team calendar on the computer to confirm that practice was at 6:30pm this week, and realized that I was a week off. Still at 5:00 this week. I'll be lucky to make it to the start of practice daily this week, but I'll do what I can. Work work work...I just can't wait for September when it's all over and I'm back to 40 hours a week or so.

    Started a little late:

    got in a 200 Free (they did something like a 600 going 50 Free/50 V-Sit - glad I missed that stuff in LCM!!)

    Kick Set:
    8 x 150 SDK on back w/ long fins @ 2:30
    Finally a respectable interval. I was able to actually come to the end and be able to talk with people before having to leave again.

    3 x 300 Free Pull @ LIFO Desc. 1-3 & also 3 stroke breathing

    6 x 50 Fly Drill @ coach's sendoff
    • 4 - going 50 Right arm, then 50 Left arm
    • 2 going 1-2-1 drill (one stroke right, 2 regular, one left, 2 regular - only breathe on the regular)

    8 x 50 Fly Max Rest @ 1:20 - not sure what I was holding, but I felt really good on these. Held a 2-up, 1-down breathing pattern. Led the group...Fly is about the only thing I'm good at in LCM!

    200 EZ

    8 x 150 (50 Stroke FAST, 50 Free EZ, 50 Free FAST)
    - 3 Back, 3 Breast, 2 Free

    4 x 50 Sprint Choice (did all Free) @ 1:30

    200 EZ and out

    4800 LCMeters


    Over the weekend I also signed up for the Sandpoint, Idaho Longbridge Swim - 1.76 miles straight across the lake, following the bridge. August 3 is the date. 1.2 miles across the water, and then .5 mile along the shoreline to the finish. if anyone wants to sign up. This I believe is the largest OW swim in the northwest. Last year I believe we cleared 900 swimmers or so!!

    I also bought a new wetsuit with an awesome coupon code for about 60% savings discount. $400 down to $180!!!! Can't beat that for sure, and it's way better than the cheapo "casual" wetsuit I used last year. That cheapo one just felt like it was dragging me down, and I almost wanted to strip it off and leave it in the lake during the swim. This year should be different.
  10. 06.10.13 - Monday workout

    by , June 10th, 2013 at 11:38 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Sam. Dave C and Ray did some work w/ us as well. My blogs are getting delayed due to work. That and I'm rebuilding my car's engine. Fortunately, they aren't eating into my swimming time yet.


    600 Warm up

    8 x 100 Up/Down Fly - 1:30 (:10) -> Got up to 75 fly once and fell apart after that.
    4 x 50 Fly - 1:00 easy/hard

    8 x 100 Up/Down Fly - 1:40 (:10) -> Started off w/ 50 fly/50 free and alternated the rest 75 fly/25 free with 100 fly.
    4 x 50 Back - 1:00 easy/hard

    8 x 100 Up/Down Kick - 1:40 (:05) -> did br kick to recover some
    4 x 50 Free - :50 easy/hard

    4 x 100 Up/Down Back - 1:40 (:05)
    4 x 100 Up/Down Breast - 1:40 (:05)
    4 x 50 Free - :50 easy/hard

    100 Cool down

    (4700 Total)
    Swim Workouts
  11. Monday 6/10/13

    Monday 6/10

    AM LCM and PM SCY
    Coach Bob Steele is here all week as a "guest" coach.

    AM swim:

    600 swim
    4x150 @ :15 rest k/dr/bld w/ fins + snorkel
    8x50 @ 1:00 swim w/ strapless paddles

    "Aussie Fitness Test"
    The object here was to take your best 100 FR time (58.0) and add 15 seconds to it, and hold that pace through the following distances. After each distance, the time, HR (for a :10 count), and stroke count/50 were recorded.

    100 @ 2:00 (1:12/25/35)
    200 @ 4:00 (2:28/26/35)
    300 @ 6:00 (3:49/26/36)
    400 @ 8:00 (5:00/26/37)
    100 FAST (1:05/28/42)

    25x50 FR kick w/ board done as follows:
    1 @ 1:10 smooth 1 @ 1:05 moderate 1 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 2 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 3 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 4 @ 1:00 FAST
    1 @ 1:10 smooth 1 @ 1:05 moderate 5 @ 1:00 FAST
    Averaged :52-:54 on the FAST kick.

    50 EZ

    10x25 FAST simulating relay chases (person A starts, person B starts X seconds behind and tries to run them down)

    350 EZ

    Total: 4600

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    100 kick

    6x50 @ 2:00 GOAL 100 PACE (AVG: 25.4)

    "Beat the Clock" 100s (I believe I have seen this set elsewhere as "Drop-out" 100s)
    The interval was set at 2:01. First group (including me) left for #1 on the 50 second mark and the goal was to finish each 100 before the clock reached the next :00. Basically the pattern looked like this:
    #1 - leave on :50, make 1:10
    #2 - leave on :51, make 1:09
    #3 - :52/1:08
    #4 - etc.

    I made it through #14 (:57) and missed #15 (:56). I then cruised the next 7 holding 1:04s and trying to keep my stroke count under 11 strokes/25 (my best was a 39).
    (total: 2200)

    200 EZ

    Total: 3500

    Updated June 11th, 2013 at 01:14 PM by Calvin S

    Swim Workouts
  12. Monday, June 10

    by , June 10th, 2013 at 09:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    100 torque drill w/agility paddles
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    12 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 6 swim, 6 kick
    50 EZ

    8 x 25 w/chute
    -- 4 swim w/paddles, 4 kick w/fins
    100 EZ

    6 x 50 DPS free
    100 EZ

    Total: 3400


    After 3 long course workouts in a row, I popped over to SpringHill Rec for a SCY workout focusing on short speed & power. I'll be back to AFAP race simulation 50s tomorrow. I felt a bit tuckered out my last few workouts. It occurred to me that I've gone 5+ weeks in a row w/o a recovery week. I probably only put it off that long bc I'm not doing weights. But my body will welcome taper. Perhaps shouldn't even have used the chute today. One more hard workout.
    Swim Workouts
  13. Non-standard pool length

    by , June 10th, 2013 at 05:52 PM (Alex's swim journal)
    So I've been back at Deep Eddy in Austin for the last couple of days, visiting family and touring my middle son Anthony around colleges. Deep Eddy is the spring-fed pool that is 33 and 1/3 yards long... so figuring out laps/distances is always interesting. Basically, 20 lengths is 600 meters (actually, 666 yards... a seemingly diabolical number). Yesterday I just got in 1320 meters before thunder storms forced us out of the water. I needed a rest day anyway.

    Today I got in and did the following (counting in meters):

    600 Warm-up, fr
    4 x 240 IM (no pace clock, but my rest ranged 15-45 seconds)
    600 fr
    2 x 240 IM
    600 fr

    3240/70 minutes

    I was a little discouraged when I looked at the clock and noticed that nearly an hour had passed and I was still only at about 2640, until I remembered the conversion back to yards put me at almost 3000. Did about two miles total, so I felt better about the effort. The last 60 meters of fly today was a real bugger!

    Tomorrow we're off for day trip to visit UT-Dallas, then Tex AM on Wednesday (Anthony's interested in engineering and computer science--doesn't take after his old man... thank goodness!), so I'll probably be swimming at Barton Springs at 5:30 AM the next couple of days... 1/8-mile lengths and 68 degree water!
  14. Mon June 10 - Starting More Speed Work

    Looking ahead to the ASF Games on 6/22. Not that I want to blow it out - I want to have fun while seeing where I am. Entered 4 events - 50, 100, and 200 Free, and 100 Back. Peter is going to do a full taper. I'll cut back some, but probably not a full taper.

    Anyway, got to the pool this morning thinking about speed - doing 25's, 50's , etc. Pool was crowded and Ray was late, so I joined the big guys and did their sets, which was basically 100's on 1:40 - they added strokes and kicks. I just swam and was pretty pleased with my pace.

    5x100 on 1:30
    8x100 Free on 1:30 (held at 1:15 - 1:17)
    4x50 on 1:00
    8x100 Free on 1:40 (1:19 desc to 1:16)
    4x50 Back on :50
    8x100 Free w/paddles on 1:40 (1:19 -> 1:15)
    4x50 Kick on :50
    4x100 Free w/paddles on 1:40 (1:15's)
    4x100 Back w/paddles on 1:40 (1:20's)
    200 Kick
    50 easy

    4550 yards
    82 minutes
  15. Mon June 10 - Starting More Speed Work

    Looking ahead to the ASF Games on 6/22. Not that I want to blow it out - I want to have fun while seeing where I am. Entered 4 events - 50, 100, and 200 Free, and 100 Back. Peter is going to do a full taper. I'll cut back some, but probably not a full taper.

    Anyway, got to the pool this morning thinking about speed - doing 25's, 50's , etc. Pool was crowded and Ray was late, so I joined the big guys and did their sets, which was basically 100's on 1:40 - they added strokes and kicks. I just swam and was pretty pleased with my pace.

    5x100 on 1:30
    8x100 Free on 1:30 (held at 1:15 - 1:17)
    4x50 on 1:00
    8x100 Free on 1:40 (1:19 desc to 1:16)
    4x50 Back on :50
    8x100 Free w/paddles on 1:40 (1:19 -> 1:15)
    4x50 Kick on :50
    4x100 Free w/paddles on 1:40 (1:15's)
    4x100 Back w/paddles on 1:40 (1:20's)
    200 Kick
    50 easy

    4550 yards
    82 minutes
  16. Workouts 06/10/13: morning and noon

    by , June 10th, 2013 at 01:44 PM (Maple Syrup with a Side of Chlorine)
    Great weekend, complete with two motorcycle rides totaling ~215 miles.

    200 Fr/200 Bk/200 IM drill

    Kick Swim Pull
    050 100 150
    100 150 300
    150 200 450
    (With snorkel: kick w/ board, swim w/ Agility Paddles, pull w/ buoy)

    50 EZ and out
    (Solo/Rec/2300 yds/45 min)
    - Nice stretch-out swim after all that riding!

    100 Fr/100 Bk/100 IM drill

    8 x 125
    - 1-4 = kick last 25 on 2:00
    - 6-8 = FAST 50 shufflelast -> first on 1:45

    1 x 1000
    - Did build a 200 IM set continuous

    10 x 100 ~ :15sr
    - 1-5 = 50 hard kick into 50 DPS Fr
    - 6-9= 50 hard kick into 50 IMO
    - 10 = IM for time (1:09)

    200 loosen and out
    (Solo/Rec/3500 yds/60 min)

    Working in some longer set with varying rest. Didn't really push the stroke part of the 1000. Did some between sets.

    Now off to work for the rest of the night and all day tomorrow. Planning on my first OW swim of the season Wednesday with GregJS - gunning for close to 10k, but we'll see how slow I go
    Swim Workouts
  17. "I'm only hum-an...."

    by , June 10th, 2013 at 10:25 AM (The Labours of SwimStud)
    OK So here's a video for you...I'm sure you've seen it.

    Well the guy at the end, I just did that after a grueling 85 miler.
    Bike came out of it the best: just a slightly bent handlebar that could be replaced.
    Car got dinged and scratched. Roof bars mangled, bike carried bent (might be able to straighten that out to a functional state). Then to top it all my backside hurts from the ride.

    All this for charity.
  18. Week 37 - Monday

    by , June 10th, 2013 at 08:13 AM (After a long rest)
    I went to bed early last night but woke up throughout the night. Fortunately I was not thinking work but was just hot. The workout today was a long one for an hour swim and we did lots of fast long swimming(my kind of workout).

    Warm up
    400 with snorkel
    6x50 concentrating on small finger entry instead of thumb entry

    Main set
    8x200 pull with paddles on 2.30
    100 easy
    10x50 drill on 50
    3x300 on 3.30
    10x50 free on 40

    Warm down
    100 easy

    Total 4400 meters

    I descended the 200s 1-4 and then again 5-8. I went 2.20,2.17,2.15,2.12 and 2.21,21.17,2.15,2.12. The 300s were a surprise and the time was really tough, I went 3.20,3.17,3.22. The final 50s were basically just make the time and turn and my times ranged from35-37. I was tired but really pleased with my times throughout this workout. Long course is still tough but I think I am finally adjusting. Hopefully by the end of the summer I will have a great base and short course will feel too short! Coach told me I will be doing a 20min swim set either Wednesday or Friday. The senior racers do this monthly and he wants me to hang with them(we shall see).
    Swim Workouts
  19. Nice and cold today, perfect swimming and plenty of lanes

    by , June 10th, 2013 at 07:37 AM (Mixing it up this year)
    I love it once the kids teams come in at 7 instead of 5:30. More open lanes. Then most lap swimmers know to go to the other 2 lanes rather than join me. Only 2 swimmers know they can join me any time and not to stop me to tell me they are getting in. They know my habits and I know theirs. But once again I had my own lane!!!!

    I am starting to get my sprint free work started. I have till Nationals to get some of my speed back. My distance is coming along nicely, but it is a hard mix now between the two.

    500 free
    500 free kick w/zoomers

    5x200@3:30 free w/paddles & bouy descend #1-4 #5 EZ went 3:11, 3:07, 3:06, 3:04
    5x100@2:00 as 50 free/50 back w/paddles moderate pace held 1:44's

    300 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:41's on these
    200 free EZ

    Total 3500 meters
    Swim Workouts
  20. Finally a loop!

    I enjoyed a wonderful swim today at Brighton Beach with CIBBOWS. The day was sunny with a high in the low 80s, and the water was 62—pretty perfect conditions, in my book. We had a big crowd out, and I enjoyed chatting with other swimmers and hearing their experiences and perspectives on the big swim race yesterday (many of us had helped out in various capacities). I also got to catch up with a few swimmers I hadn’t seen in quite a while.

    Once sunscreened and lubed, I set out towards the pier. The water had some nice gentle swells that were fun to swim into. I got into a good rhythm almost immediately and enjoyed watching the scenery roll by, appreciating the calm and solitude. With a current assist I was down by the Coney Island amusement parks, and then the pier, almost before I realized it. I could see people on the pier and was surprised they had reopened it already, but when I got closer I saw they were all workers in hard hats, and that the end of the pier was still not yet completed. I stopped and watched them for a few minutes from the water before turning around and heading back.

    On the return trip the swells were with me and seemed to want to surf me along I soon saw my friend Mike, and he turned around and swam with me back to Grimaldo’s chair. Since I was feeling good and not ready to get out, I then headed down to the white building. I was easily finding the kind of serene and joyful feeling today that made me fall in love with open-water swimming in the first place—with the sun shining on me and waves at my back, it was easy to lose myself in the water and appreciate the beauty and joy of stroking along through it.

    At the white building I turned around and headed back, passing a steady stream of swimmers during my swim back in. Hard to believe it was my first loop of the season, with June is already almost half-way over! On the beach I was delighted to see Evmo, and to meet Paul, the winner of yesterday’s MIMS swim. I chatted with them a bit and with the crowd of CIBBOWS there, and shared some cookies before coaxing nearly a dozen people back into the water for some beach synchro. We made up a little routine and had an in-water giggle fest performing it What a perfect beach day!