LCM@FGCU Aquatic Center
Air temp of 77, pool at 81, 98% water clarity.
Cloudy, showers with humidity at 80%
3x200 FR SKP
2x200 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)
6(4x50 FR on 1:00, 1 min rest) desc 1-4 as 80%-95%
36, 35, 35, 3436, 35, 34, 3435, 34, 34, 3335, 35, 34, 3434, 34, 33, 3331, 30, 29, 29 (w/fins/paddles
200 BK Kick
800 BK Swim as 4(4x50) build effort 1-4
400 DK w/fins
600 FLY w/fins as 50 DR/50 Swim
100 EZ FR
The recent ten days of training have been effective with steady progress in the dryland program and consistent time in the water between three pools; FMAC, FGCU, and Catalina Isle HOA Pool. It was a mix of SCY and LCM, but starting next Tuesday the time in the pool will be almost 100% LCM.
With walking 4 miles each morning this week at Lakes Park with my daughter, dryland training, three days of strong swimming sets including a hard T60 swim, power swimming with fins/paddles, some developmental speed work, it was clear while warming up that I did not have much left.
Set 1 - Before doing the warm up I was considering 100s - 150s, but changed to 50s, as my recent pool time has been a mix of LCM and SCY where my LCM pacing still needs more steady development. The results show my basic speed is actually progressing, however while doing 35-36 pace at 80% effort is good at this point, it took what felt like 110% to do those 33s. There is no doubt I have a lot of work ahead to build out the pace towards 100s, 150s, and 200s.Sets 2&3 - After Set 1, there was nothing left to make any significant effort. But found my feel for the water in the backstroke to sustain a nice flowing rhythm. The Fly was very long and smooth and in that way was fun to do.
Updated January 4th, 2013 at 05:34 PM by fdtotten
4 x (5 x 50 @ :15 RI)
1 = front scull
2 = scull switch drill
3 = human drill
4 = DPS free
5 = EZ DAB
16 x 25 DPK shooters w/fins @ :40
10 x 50 DPS w/agility paddles @ :15 RI
-- 5 free, 5 back
6 x 50 fly drills @ :15 RI
Just an easy technique-focused recovery workout today. I needed it after yesterday's sets. Blasting off soon for a high school swim meet.
Weight room at work (during 15 min break)
Stretched hamstringsMayurasana - 3 x 20 secondsHandstand - 1:30Single leg, weighted hop - 3 x 15 each of short, quick hops while holding standard plate overhead (Plyometrics)
SCM at clubWarmup
20 x 25 Fr @ 0:30
30 x 25 Fr @ 1:00
Dive from side, quick breakout and first few strokes, coast easy with solid form to wall, hop out, walk to same point, repeat
I am very lucky to have exercise equipment at work to use. It's a shame only a few others do the same here. For hand-stand, I use a wall to support getting in the position, but I do plan on learning without support.
The pool water heater is broken and it's getting chilly. Probably not too cold for most swimmers, but I had to wear my wetsuit (thermal wimp). It would be nice to have access to a block now but diving from the side isn't a bad discipline at all for keeping the start motor tuned and oiled. My left shoulder couldn't withstand as many from the block either. Nevertheless, goal with this set was to develop reliable streamline throughout the underwater, breakout, and initial stroke portion of a sprint free. I need more work in this area
Updated January 4th, 2013 at 03:08 PM by __steve__
Fast Fri Jan 4th, 2013
Recently Renewed my 2013 USMS membership
Don't have a team?
Consider registering with: Longhorn Masters / TXLA
especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
2013 South Central SCY Zone Championships
April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays
Tue Jan 1st:
Assigned 13 rounds of: (500 Fr on 7:00, 50 fast on 2:00)
Did: 7 rounds then got out,
went 5:22 on last 500
Wed Jan 2nd Did not swim
Thu Jan 3rd
10 x 100 on 2:00 hold 1650 pace
10 x 75 on 1:30 hold 1000 pace
10 x 50 on 1:00 hold 500 pace
100 fast choice, flutter kick with a board from a push, went 1:08
6:00 7:30 - dove around 6:12
SCY UT Swim Center main pool, north end
Swam with Bill Cohn from San Diego, David Alley, & Marcio
Trained beside Sloan, Kellie & & Gull
went 150 or 200
4 x 50 FAST in heats (3) each heat took 1:00
used it to warm up
assigned 1000 something
4 x 100 fast in heats (3) each heat took 1:30
didn't really work it that hard
assighned: 1000 something
prob went 850
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
1 X 200 3:20 3:00
2 X 150 2:30 2:15
4 X 50 descend 1:00 1:00
Two rounds. Round 1 intervals left, 2 right.
1 X 200 kick 4:15
4 x 100 kick 2:15
1 X 100 swim
4 X (4 X 75 1:20
Round 1: free
Round 2: 25 stroke/50 free
Round 3: 50 stroke/25 free
Round 4: 75 stroke
3 X 100 1:30
1 X 75 fast 1:30
WARM DOWN: 4 X 50 easy 1:00
Was supposed to get there early to swim with Jenna & Marci until 6:30 - the alarm was ignored for 20 minutes, and I ended up being about 8 minutes late (arriving) 15 min late getting in. We stayed way over in lane one, where they usually have the slower/older people swimming. We really disrupted some people's morning today! The "leisure" swimmers, as I call them, kept giving us these looks, like, what are you doing in my lane? But no one asked us to move. One Triathlete guy did join us right as we began the main set, and tried to draft off us, but after about 1800, he got out. If I wasn't dragging so bad myself, I would've laughed, but even now, almost 4 hours after getting out of the pool, my arms are just so darn tired, it isn't even funny. I'm truly grateful that this isn't Saturday, and I don't have practice again at 3pm. It's really starting to wear on me, all this distance. I keep telling myself, that I'm building up some endurance, which will do me good down the road, especially on my next 500 (race - in a meet), but right now, I'm just on autopilot. Here's what we did today:
200 breast kick
4 x 150 P no paddles, speedplay by 50 on 2:30
4 x 100 stroke/free by 50 on 1:40
500 K "locomotive"
10 x 50 on :50 (70-80-90%)
100 easy/bathroom break
Three times thru:
400 P on 6:20
300 stroke (breast) (don't remember interval)
2 x 100 "quality" kick on 2:00
2 x 50 fly on 1:00
300 easy cooldown
I didn't hurt as bad as yesterday but I was still hunched over getting up the stairs to the aquatic center. As usual felt much better, looser and younger by the time I was done but over half the practice is now warmup for me.
500 free kick w/zoomers every 3rd 25 FAST
8x25@:45 shooters w/zoomers
500 free w/strapless paddles & bouy alternate breathing
5x100@1:55 free to back 4fr, 3fr/1bk, 2fr/2bk, 1fr/3bk, 4bk what was funny about this was my back was as fast as my free
4x50 from dive good kickouts and breakouts
200 free w/6 beat kick
Total 2600 yards
Felt stiff this morning so decided to get to the pool a little earlier and to my surprise the senior age group coach arrived at the same time. This allowed me to finish my warmup before the Masters arrived. I in essence did a double warm up which helped me a lot.
6x50 catchup drill on 50
6x50 finger drag drill on 50
5x100 kick on 1.20 with fins
3x(75 fast/easy/fast on 1.50, 100 50fast/25 easy/25 fast with high pace kick on 1.50, 50 25 easy/25 fast no breather on 1 min).
6x125 50 drill/75 long stroke on 1.45.
veryone else went 100s on these but coach decided I needed the distance. Honestly it felt good to stretch out on this set, and I still got between 15-20 seconds rest.
2x(2x100 free on 1.10, 100 stroke on 1.40, 2x50 stroke fast on 1min)
I quite easily went 1.04s on the 100s and 28s on the 50s which I did free.
Part of my three week cycle includes adding the vasa swim bench. I started with 15 minutes which was plenty after Swimming last night and this morning and weights last night. I really like the swim bench and think it will really help my free pull. The plan is to ramp this up over the first three 3 week cycles. My upper body is quite sore and I will take so ibuprofen if it does not ease up. Weighed myself after practice today and weighed in at 188 which means I am maintaining the weight. Despite hurting physically I am feeling good about where I am at right now.Back to work on Monday so I will see how that works with my training program!
Swam w/ Dave, Dave, Dave, Roger, Aundrey, and Danny. Felt a little sick this morning but that wore off by the first set. Everyone chipped in a 1000 or so yards today to make up the workout.
600 Warm up
5 x 100 - 2:00 Convert Free -> Fly Last 100 hard (I did about 1:18)
5 x 100 Stroke - 2:00 Descend (did br, make 1:22 on last one)
10 x 100 IM - 1:45, at least 25 kick on each 100
1200 - 18:00 Start w/ 100 pull. Swap 25 pull w/ 25 kick if you are ahead of the 1:30 pace. Swap 25 kick w/ 25 pull if you are behind the 1:30 pace. I was about :40s ahead of 1:30 when I started all kick (after 400 yards). Finished the last 800 all kick with about :20-:25 seconds left over.
10 x 50 - 1:00 No breath down, easy back
4 x 200 Pull - 2:40, odds back/evens free - this didn't work so great. Made the first backstroke but slacked off too much on the free pull. Only had a couple seconds rest at the wall and ended up with a paddle set wrong and a lose buoy. Stopped at 25 yards to fix the paddle and 75 yards to fix the buoy. Finished at 2:55. Made the last free pull on 2:20 to keep on the interval.
200 Cool down
AM only SCY
8x150 @ 2:15
4 - smooth
4 - D1-4 to PINK (1:46, 1:42, 1:38, 1:35)
16x25 @ :25 kick w/ fins
1 under H2O/3 smooth, 2 under H2O/2 smooth, 3 under H2O/1 smooth, 4 under H2O
300 @ 4:45
RD1: 200 drill/100 strong
RD2: 100 drill/200 strong
RD3: 300 strong (3:18)
**At this point, SPM was supposed to do a 2000 @ 27:30 holding goal 1 Hour Swim pace. As much as I love "distance", that sort of thing isn't really my cup of tea so I did the following on my own:
6x100 @ 1:25 swim w/ strapless paddles + snorkel focusing on catch and finish
6x @ 3:00
100 push FAST (57.1, 56.4, 55.9, 55.8, 56.9, 57.5)
4X50 @ :50 A.R.
It was interesting swimming in the rain. Haven't done that in years. Not that any of the SPM swimmers read my workout log, but I do want to say thank you to all of them for allowing me to drop in on their practices. The workouts are well run and the people were extremely friendly. I would recommend any USMS swimmer who happens to find themselves in St. Petersburg and needing a place to swim to check them out!
Updated January 9th, 2013 at 10:01 PM by Calvin S
A lot of my swimming has been done at 5:30 AM. This is a different world from the lunch time swims, or the early evening after work swims. Unlike other times of the day swimming at sparrows fart is part getting out of bed and getting to the pool, then seeing all the weirdness in between.
Here is a brief list of oddities....
1/ driving to the pool and seeing people doing the walk of shame from the night before.
2/ getting into the pool and waiting a good 15 min for the lifeguard to saunter up to their post.
3/ the territorial behavior of picking a lane. it usually is a first come first serve. But certain lane mates are "hard to swim with."
4/ the lapper... that one person who is oh so fast and they tend to try to pass you when you are less than 1 foot from the wall
5/ people who actually steal your kick board.... really you can't walk the extra 5 steps to get your own
6/ the half awake lane hog. love how they drift over
7/ the gaggle of swimmers who all are practicing the same workout and belong to some phantom team who take up half the lane space. I also love how they all gather in the deep end and chat for a good 5 min. It's early in the morning, go swim and then go to work.
I had to give up the TV tonight to head to practice. I didn't really want to go, with the Oregon/"other team" going on tonight. The opening kickoff return was great, and the rest of the first quarter was pretty good as well. It was 15-7 with K-State banging on the door when I finally had to go for practice. After I got home, I was happy that ESPN had some good news for me.
300 Kick w/ board
300 Free Pull
4 Rounds of:
200 SDK @ 3:00 Build (2:40s)100 SDK @ 1:25 Sprint (was 1:13-15s)50 SDK @ :40 Sprint (was :35s)
4 x 300 @ 4:00 (held 3:25-3:30s)
2 min. rest
4 x 325 @ 4:00 (held 3:45-48s, 3:39 on last one)
200 EZ swim
16 x 50 @ 1:20 (4 of each stroke)
8 x 25 AFAP (did all Free) @ 1:00
That main set was a good one, and unlike any that we've really done before (with the club team) that I can remember. It's just 100% middle D/dist. short rest hard core kind of stuff--exactly what I like. The way John designed the set was each lane had the same intervals, but the other 2 lanes did 275/300 and 250/275 while my lane did the 300/325 distances. All 3 lanes were basically finishing their distances at the same time, so it worked out good.
I was pushing pretty hard, and not really sure if I could've possibly made it with a 325/350 distance on the 4:00 interval...but I bet KNelson's workout lane would've ate that up no problem!
The team is off to a 3 day meet this weekend down in Walla Walla, WA, so no team practices till Monday. I'll probably hit the YMCA on Saturday at lunchtime for a few miles.
I've been working on fly for less than two weeks now and my time is already coming down in the 200 IM... of course it couldn't have gotten much slower! Here was my workout today, supposed to be a little easier:
200 free (3:20)
100 back (2:15)
100 br (1:45)
4 x 100 fr on 2:00 (desc. 1:40-1:29)
4 x 50 kick w/ fins on 1:00 (alt fr w/ board and back w/o)
Main Sets (2000):
10 x 100 on 1:50 (alt. pull w/ buoy/paddles and fr w/o: hi 1:30s on the pull, lo 1:30s on the free)
100 dolphin kick drills w/ fins
2 x 50 fly w/ fins
100 3 fr + 4 bk drill
100 bk on 2:30 (2:00)
100 3-2-1 Br kick drill on 2:30 (1:50)
100 br on 2:30 (1:45)
200 fr on 4:00 (3:18)
200 IM on 4:00 (sub 3:30)*
200 fr (3:20)
Total: 3200 SCY/70 minutes
*This is a big improvement over the 3:40 effort I put in last week toward the end of a similar workout... I wasn't nearly as tired after the first 50 fly, my back held up pretty well and I had enough left in the tank to swim the 50 free decently after losing time on the breast leg. The practice on the "other" strokes is helping!
GTD update: I'm .03 miles behind my goal pace (gasp!)--will have to make it up with this weekend's long swim.
WI masters SCY meet in Oconomowoc: I mentioned mailing in my registration form yesterday. I'm going to do five events, only two of which are pure freestyle (100 and 500; they don't have anything longer than 500 until the state meet in March when they have the 1650). The other events are 50 back, 100 breast, and 100 IM. I listed seed times that I know I've been able to make in practice (:50, 1:45, and 1:35) with a few seconds cushion on the conservative side to account for catastrophic start or turn mishaps...this probably sounds silly, I know. If things go well in the back, breast, and IM I may reverse the events for the following meet (100 back, 50 breast) and move up to the 200 IM. My check-off challenge might be half-way done by the end of February! Though I did notice in looking at the events scoring sheet that the 800 IM is back on the list (!?!). If I can get through a 200 fly, then it might not be unreasonable. But for now, man, that 50 fly still feels tough. Fly is going to have to get a lot better for me!
Updated January 4th, 2013 at 06:23 PM by mcnair
So today was my first Dry land/weight workout. I now know why I was a swimmer and not a weight lifter. There is something nice about not noticing sweat on my body when I swim. Also the pain from weights is a different sort of hurt and I don't like it. I will continue doing it though since I know it's good for me. Based on how I feel now I suspect I am going to be stiff as a board at early practice.
Stretch for 10 mins
10 x (10x bench press, military press, lat pull downs, bicep curls, lower back curls)
15x100 pull on 1.30 focus on long strokes
After an extended relaxing/dreamy/lazy weekend, I decided it was time to get back to work in the pool today. And there’s nothing like a drive through the dark cold rain to drive home the point that I’m actually somewhat serious about this swimming stuff—not because I’m willing to put up with such conditions to get to masters workout, but because there was absolutely nothing I could think of that I’d rather be doing than swimming a workout outdoors in those conditions! Luckily—that one black-eyed pea I left on my plate on New Year’s must have been working—the pool was open, and was set up long course, and Coach Phil was on deck with his umbrella, ready and enthusiastic.
Air temps were in the 40s, but the pool was quite warm, around 82. I started the workout under the stadium lights, against which the predawn sky seemed pitch black. Gradually the sky lightened, the rain stopped, and I enjoyed watching clouds move across the sky as I did backstroke. Here’s how the workout went:
500 lcm warmup
8 x 50, odds drill, evens build [I did 2 each stroke IM order]
Happy New Year’s set—lucky 13
13 x 150, done as
4 descend [FR/BK/FR sandwiches @ 2:45, went 2:20 on fastest]1 easy3 descend [IM minus FR @ 3:00, went 2:40 on fastest1 easy2 descend [backstroke sandwiches again, 2:17]1 easy1 descend [IM – FR, 2:36]
6 x 100 (50 kick / 50 swim with kick)
300 warmdown + play
I would have liked to stay in longer, but higher on the agenda today was a drive up to Alabama to visit my relatives. Looking forward to more LCM swimming next week!
LCM@FGCU Aquatic Center
Air temp of 74, pool at 80, 98% water clarity.
Sunny with humidity at 69%
3x200 FR SKP
4(5x100 on :20 rest) as
FR - 50 DR/50 Swim BC5BR - 50 K/50 Swim #2-4 w/snorkelBK - 50 DR/50 SwimFLY - 50 DR/50 Swim
6x200 FR on 3:00 (w/paddles, short fins) desc 1-3,4-6
Did 2:23, 2:20, 2:18, 2:21, 2:17, 2:15
4x400 IM on 1:00 rest
Kick50 Kick/50 Swim50 Drill/50 SwimSwim
4(3x50 on 1:30) desc 1-3 each as 85-95%
Fly - 35, 34, 33Back - 37, 36, 36Breast - 43, 42, 40Free - 34, 32, 31
100 EZ FR
Set 1 - Basic stroke endurance and techniqueSet 2 - I have found for myself, that swimming with paddles and fins helps me to swim faster and concentrate on "as best possible stroke technique". Significant strength and endurance development in the legs and arms are also a benefit of strong swimming with paddles/fins. At this point, I feel there is good transference of skills and fitness to swimming freestyle without equipment.Set 3 - I needed to kick and recover from Set 2. By the 400 IM swim, I was feeling OK again and moving through the water well.Set 4 - 3x50 of each stroke with descending effort. Did better than I expected to, so that is always a good way to end the workout.
Updated January 3rd, 2013 at 06:07 PM by fdtotten
12 x 25 shooters w/fins @ :40
4 x 50 torque drill w/agility paddles @ 1:20
5 x 20 AFAP free in & outs
5 x (AFAP broken 100 w/fins + 200 EZ) @ 7-8:00 (wasn't really paying attention to interval)
-- break for :15 @ each 25
1 = fly (45)
2 = back, surface before 15 m (45)
3 = breast (55)
4 = back, surface before 15 m (44 high)
5 = dolphin kick w/board (47)
-- felt the need to breath on the last one and legs were really burning
-- my SPL in breast has dropped using a wider pull
Fins & parachute & small paddles:
50 breast @ 2:00
50 back @ 2:00
50 breast @ 2:00
100 back @ 3:00
50 breast @ 2:00
Whew, kinda tired from that one! 100 is a long way with a parachute. I may need a new one. The cord is twisted so much that I've lost about a foot of length or more.
Flip turn fundamentals:
-- I know I don't pull first with the bottom hand. My left hand is always on the bottom while streamlining, but I take my first pull with my right hand...
Overload & underload training:
AM only SCY
5x250 @ 3:45
2 - long and smooth
3 - light D1-3
12x100 @ 1:45 kick w/ fins
2 - PINK (held 1:05-1:07)
2 - RED (held :57-:59)
24x25 @ :30 odd: drill, even: swim w/ strapless paddles
5x400 @ 5:40
2 - pull w/ buoy + paddles + snorkel N.S.
3 - D1-3 to BLUE swim (4:30, 4:21, 4:13)
6x50 @ :50 A.R.
30 minutes yoga last night
Weights at work
Squats on guided rack
11 sets of 5 (135 -235lbs)Close grip bench
8 sets of 5 (about 70 - 90lbs)
Stretched ankles for 10 minutes
SCM at club
500 free warmup with snorkel, open turns
286 strokes8:45Realized it was too much effort for warming up500 of drills with and without snorkel10 x 50 @ 2:00
1 - 4 fr/bk5 - 10 fr/brfree was done fast for first 5-6 strokes then easy to wall6 x 25 @ 2:00 boardless flutter kick, side dive
21, 19, 20, 20, 21, 22
tried to conserve some and complete all without needing air, but had to take breaths on 4 - 6200 WD
Plan to do 20 minutes more of weights
Updated January 3rd, 2013 at 04:29 PM by __steve__
Only two more days left of Christmas training (thank goodness). Today was supposedly a "lighter" day
4 x 100 stroke/free by 100's
6 x 100 stroke/free by 50 on 1:45
24 x 100 on 1:40; heart rate set by 8's, last two as close to maximal as possible
16 x 50 K on 1:10
4 x 50 on 1:00 choice for cool down
Total: 6100 LCM
On the 24 x 100 I was in the pre-seniors lane, but we were doing the same interval as the slowest 2 senior lanes, and only going 15 x 100's - so I moved over after about 7 or 8. At #8, I was feeling like I got my second wind, and I'm thinking (foolishly), ah, yes, I really AM a distance swimmer! Then around #15, my goggles started to leak a bit, so I stopped for just a second to get the water out (and preserve my contacts) & it was a big mistake. Lost my mojo - instead of being "all down hill from there" - it was all UP hill from there. I was dragging so bad, I think I was pulling in around the 1:31/32 on the last five. I was so glad when that set was over!! So happy I only have 3 more workouts to this Christmas training, and then I can go back to 3-4 x week and only 4500-5000/workout. Grandma is tired, and needs a nap now, thank you.