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  1. 02.13.13 - Wed. taper: getting psyched up or psyched out

    by , February 13th, 2013 at 01:09 PM (Pete's swim blog)
    Quick swim w/ everyone on the team named Dave today. Just a warm-up and a couple sprints. Psych sheets came out for the Auburn meet this weekend. Despite an increased attendance from last year, there aren't as many swimmers in my age group this year. Some of the really fast swimmers have aged up. Most in my age group seem content to battle it out in the 50s and 100s where I'm happier in the distance events. So, I'm really more focused this year on dropping time since I don't have any 40-44 competitors in most of my heats. I'm really concerned that I'm not a whole lot faster than last year. On the other hand, taper has gone pretty well. I'm ready to go.


    600 Warm up

    4 x 50 Br - 1:30 (Made :35 on the last one)

    4 rounds of:
    * 25 Easy stroke - :40
    * 25 Hard stroke - :40 (no breath)
    * 25 Easy kick - :40
    * 25 hard kick - :40

    200 Medley relay (Br - 33.5)
    200 Free relay (27.5)

    Breaststroke wasn't too bad. Was hoping for a little quicker on the free split.

    50 Cool down

    (1350 total)
    Swim Workouts
  2. Wed, Feb 13, 2013

    by , February 13th, 2013 at 11:41 AM (Trying to Train Smarter, Not Just Harder)
    Taking it easy before the Auburn meet - not exactly a taper, just resting a little bit. I might do a drop taper for the St.Pete meet in 4 weeks, since it will be the last SCY meet of the season.

    600 back/free
    300-200-100 P
    300 K (25 Fast, 25 moderate)
    100 easy
    2 x 300 on 4:00
    2 x 200 on 2:40
    2 x 100 on 1:20
    200 easy
    8 x 25 IM order by 2's on :30 drill/sprint (did NOT have any fast twitch muscles awake this morning, however)
    200 easy
    500 P, stretching out, moderate effort
    100 easy
    Total: 4000 SCY

    **Entered the Pan Am Championships!! So excited! Will be going Sat thru Wed - sure hope I'm not tapered out for the 400 Free by Wed - will have to get some coaching to make sure this doesn't happen.
  3. Week 19 - Wednesday am

    by , February 13th, 2013 at 09:35 AM (After a long rest)
    I felt pretty tight this morning after last nights workout. I finally loosened up towards the end of the warm up and overall felt much better today.

    Warm up
    400 free with snorkel
    6x50 finger drag drill on 45
    6x150 kick with flippers on 2 min
    100 easy

    Main set
    4x(3x50 back on 40 holding 200 pace, 100 easy on 1.20)
    200 easy
    3x400 IM descend on 6 min
    100 easy

    Warm down
    500 with snorkel

    Total 4700

    I really enjoyed doing some back and held 31-33 on the 50s. The 33s were on the first set and I consistently held 31 at the end. The 400 IMs made a nice change. I went 5.30,5.10, 4.55 which I was very happy with. Overall a good workout.
    Swim Workouts
  4. It was supposed to be a recovery day... oh well

    by , February 13th, 2013 at 08:37 AM (Mixing it up this year)
    Sometimes I just can't stop myself from doing something crazy. Overall this was a relaxed workout, sort of.

    500 free
    500 free kick w/zoomers moderate pace
    10x50@1:10 one arm fly w/zoomers alt. between rt and lt
    3x200@3:30 free w/snorkle, strapless paddles & bouy holding 3:05's and making sure to get a good catch

    200 relaxed fly for time from push the awesome part is I went 3:33 18 seconds off what I did in the meet

    200 back EZ
    500 free w/snorkle every 4th lap scull

    total 3000 yards
    Swim Workouts
  5. Tues, Feb. 12, 2013 7:00-9:00pm Back at it

    by , February 13th, 2013 at 02:09 AM (Fast Food Makes for Fast Swimming!)
    Well, that was a very short lived scare from last night...though I'm still going to take it easy (for the most part) throughout the week.


    300 Free
    6 x 50 Kick w/ board @ 1:10 (:48s)
    6 x 100 Free Pull @ 1:40 (cruised 1:10s for 2, then 1:08s for 2, then 1:06, then 1:04)

    20 x 25 w/ short fins @ :45
    • Odds SDK underwater
    • Evens Sprint Free (did relaxed free)


    20 x 50 FAST Choice Swim in groups of 4 @ 1:20
    I did 8 Free, 4 Back, 8 Free...sandbagged and played the caboose in the lane, just swam them "EZ", still holding 30s/31s on the frees

    150 EZ

    My Main Set:

    5 x 300 Free @ 5:00 Odds FAST, Evens EZ
    I let Henry go first on these...well at least the first 4, but I was right on him encouraging him along, which he actually needed. On the last one I was ready to let it rip, so I went ahead of him. Felt good to get moving finally...and no sense of pain whatsoever.
    Went 3:18/3:30/3:17/3:30/3:10

    100 EZ

    8 x 25 Dive Sprints & walkaround @ ~1:00 (coach's sendoff) That's not a lot of time with the walkaround too...I'm getting compared to these youngsters.

    150 EZ

    4800 Yards

    Not a bad day's work. I was happy with it, considering what I went through last night. It looks like my back or shoulder was just out of alignment or something, and my wife did well with her heels driving deep into my back last night. I still remember the relief I felt all over my body when she was able to pop something back into position. Damn those AFAP efforts in practice!
  6. 02.12.13 - Tuesday workout

    by , February 13th, 2013 at 12:14 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Roger and Danny. Light day. Going to really cut back for the rest of the week.


    600 Warm up

    8 x 50 - :40, No breath
    50 Easy

    4 Rounds of:
    * 50 Drill - 1:00
    * 25 Hard - 1:00

    4 Rounds of:
    * 50 Drill - 1:00
    * 50 Hard kick - 1:00 (1:00 Rest before last kick)

    200 Medley relay (2:07 - I did the breaststroke leg)

    200 Free Timed (2:01, broken @50s for 10 seconds)

    (2000 Total)
    Swim Workouts
  7. Tuesday 2/12/13

    Tuesday 2/12

    AM Crossfit and PM SCY


    1:00 for each of the following:
    - rowing machine
    - med ball throws (in sit up position) @ 20 lbs
    - double-unders
    - plank
    - med ball slams @ 10 lbs

    Strength W.O.D.
    5 @ 75 lbs
    5 @ 95
    3 @ 115
    3 @ 125
    3 @ 140
    MAX @ 160 (9 reps)

    12:00 AMRAP
    5 hang cleans @ 115 (2 RDs) and 95 (4 RDs)
    7 shoulders to overhead @ same weights as cleans
    9 HR push-ups

    Results: 6 rounds

    PM swim:

    600 swim (200 FR/200 I.M. drill/200 BK)
    300 swim (100 FL kick/200 FR swim)
    16x50 @ 1:00
    4 AE kick w/ board
    4 V.S. kick w/ board
    8 drill

    3x150 @ 2:00 D1-3 to FAST (1:28s on the 3rd one each round)
    6x75 @ 1:10
    2 FAST breakouts
    2 last 10M FAST into each wall
    2 FAST (:43s)
    300 @ 4:00 pull w/ buoy + strapless paddles

    100 EZ

    6x100 @ 1:30
    1 FAST (56.8)
    1 EZ
    2 FAST (57.5, 57.8)
    1 EZ
    1 FAST (57.5)

    6x50 @ :45
    1 FAST (27.4)
    1 EZ
    2 FAST (27.5, 27.4)
    1 EZ
    1 FAST (26.8)

    300 EZ

    Total: 5400
    Swim Workouts
  8. Workout 02/12/13:

    by , February 12th, 2013 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Hopped in with GregJS tonight at masters:

    w/u: 200 Fr/200 Bk/200 IM drill/100 kick

    Fort hybrid set:
    1 x50 @ 100 pace @ 1:00
    3 x25 @ 95% @ :30
    200 EZ
    1 x50 @ 100 pace
    2 x25 @ 95%
    200 EZ
    1 x50 @ 100 pace
    1 x25 AFAP
    200 EZ

    Masters minute, then:
    4 x 50 Quarters Strong on :60 (did 5 on :45)
    100 kick
    4 x 50 Quarters Strong on :60 (did 5 on :45, snorkel)
    100 loosen and out
    (Masters/Rec/2400 yds/55 min)

    Good workout tonight. I spent the day working on taxes, which are now complete! With the meet in a couple of weeks, I'm transitioning to more intensity and Leslie's main set fit the bill; we both were hitting our 100 pace on the 50's. Instead of subjecting ourselves to another round, I offered up the old Quarters strong.

    In other news, our recognized meet has been approved for the end of April. If you are in the area, stop by and have some fun!
    Swim Workouts
  9. Week 19 - Tuesday PM

    by , February 12th, 2013 at 10:12 PM (After a long rest)
    I felt pretty good today but was exhausted by the end of the workout. I did not get much food in before the swim and suspect I just ran out of fuel.

    Warm up
    1000 free with snorkel
    10x100 on 1.25 drill swim by 50

    Main set
    4x(3x200 on 2.20, 2x100 on 1.03)
    12x75 kick on 1.20

    Total 6100

    I deliberately went as easy as i could to make the time on the 200s and held 2.15s and then pushed the 100s going 1.00 and 1.01s. The kick set was more of a long warm down.

    Updated February 12th, 2013 at 10:17 PM by StewartACarroll

    Swim Workouts
  10. Tuesday, Feb 12 - COuntdown Continues

    Continued our taper today. More fly and back today and more work on speed.

    500 Free Warm Up
    200 Back (2:54) Just trying to pull hard and be steady.
    4 times
    50 Alt Free/Back
    25 Fly Sprint
    8x50 Alt Swim Kick - Last one sprint kick
    50 Free
    50 Back
    50 Back Sprint
    25 Free Start sprint 15 yards
    Broken 100 IM w/5 secs rest /25 (1:30 - :15= 1:15 - good for me)
    100 Free hard - 1:13
    50 Back Hard - :38
    50 Fly - :43

    1875 yards
    75 minutes
  11. 100s day... 3700 SCY

    by , February 12th, 2013 at 07:25 PM (Alex's swim journal)
    Without any afternoon meetings today I was able to take a little longer lunch at the Y and did the following:

    500 EZ swim
    10 x 50 on 1:00 (mostly around :40-:41)
    1:00 break

    10 x 100 on 2:00 (mostly 1:22-1:24; mostly 1:22s in first half, 1:24s in second)
    11 x 100 swum as so:
    -2 x 100 fly on 3:00 (These were around 1:55)
    -100 fly/back on 2:30 (50 of each; 1:50)
    -2 x 100 back on 2:30 (1:48, 1:50)
    -100 back/breast on 2:15 (50 of each; 1:55)
    -2 x 100 breast on 2:15 (mid- to hi-1:50s)
    -100 breast/free on 2:00 (1:40s?)
    -2 x 100 free on 1:45 (1:29, 1:32)
    2:00 break

    400 IM relaxed, focus on "legal" fly and breast kicks (7:30)
    masters minute
    200 free, EZ

    The second main set was working on segments of the 400IM, my focus for the next month or so. I slowed down the fly and breast a lot to focus on the kick, make sure there isn't any residual fluttering on the dolphin or at the end of the breast in-sweep. I'm still having trouble pointing my left toe on the out-sweep (it's trying to point out, but just can't make it as far out as the right foot--this might be a flexibility issue, or might be related to the muscular imbalances I mentioned in my previous entry). In any event, I think the kick sets last night helped a little, because I asked our afternoon lifeguard, Jen, to take a look at it--she's been watching and commenting my progress over the last few weeks--on that last, slow 400 IM. She said the kick on both fly and breast looked a lot better, more balanced. Progress. I watched my 100 splits on the 400 IM and they were approximately 1:57 fly, 1:55 back, 1:58 breast, 1:40 free. Very slow, but working hard to keep the feet together on fly and breast. My strategy for the two March meets in which I'd like to do the 400 IM might be to go real EZ and safe on the fly and breast, and push the back and free hard to try to get myself back under 7:00. We'll see how it goes in the next week or so. Meanwhile... lots more work on the breast kick with the board, and the dolphins w/ and w/o fins.
  12. Tuesday, February 12, 2013

    by , February 12th, 2013 at 06:44 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 64%

    Warm up
    800 RIMO by 200
    200 IM as 25 Smooth, 25 strong

    *Set 1*
    200 as 25DK,25DK/scull, w/snorkel
    5x100 Fly on 1:45 as 25DK/scull, 25 Swim, w/snorkel
    5x100 Fly on 1:30 as 25RA/LA, 25 Swim, w/snorkel/agility paddles
    6x50 Fly on :50, desc 1-3,4-6; did 34-33-31,33-32-30

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x100 BK on 1:40 as 25DA/25Swim
    10x50 BK on :50 desc 1-5,(6-10 w/agility paddles)

    400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 3*
    200 BR Kick w/bd
    300 BR as 4(25K/50Swim) w/snorkle
    10x50 BR on 1:00, desc (1-5 w/snorkel), 6-10

    *Set 4*
    4x500 FR on 6:00 w/snorkel, agility paddles
    5:51, 5:50, 5:49, 5:48

    *Set 5*
    4x50 FR on 1:00 rest, ABPT DPS, 1 breath per/25

    Warm down
    400 FR/BK DPS ABPT

    While not a recovery workout, still a moderate session with IM warmup, Stroke drills and pace swimming in Fly, BK, and BR. Even pace 2000 FR swim as 4x500. 200 yard BC set. Minor shoulder tenderness being minimized with band work and stretches. Gradually bringing back dryland weight-stack strength work 2-3 days a week after my daily core dryland sessions.
    Swim Workouts
  13. Tuesday, Feb. 12

    by , February 12th, 2013 at 06:37 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 back shooters @ :40
    50 EZ
    6 x 50 @ :15 RI
    odds = front scull
    evens = caterpillar fly drill
    50 EZ

    Main sets:

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

    10 x (25 AFAP from dive + 75 EZ) @ 3:00
    -- 2 of each stroke + 2 shooters
    -- calf cramps
    100 EZ

    Total: 2650


    Woke up feeling like crap. I have the cold that Teen Fort has had the last few days. Couldn't do the workout I had planned; did some wee sprints instead, which was all I had the energy for. Even forgot my equipment bag. After, I headed to my thyroid for for my 6 month check up. My T4 is down again and my magnesium is very low, both of which likely account for the cramping I've had lately. I take a ton of magnesium, but I am apparently a fast metabolizer and don't absorb it well. I will have to be more diligent about getting magnesium injections.

    On the upside, I checked the SCM relay rankings last night. Our small team did well. The mixed relays I swam with Teen Fort, Speedo and Bob Hansen in the 160-199 age group were 200 medley (#2), 200 free (#2) and 400 medley (#1). Teen Fort was psyched and has started plotting for the Albatross meet. Speedo has not been in the pool for a month, but swears he's getting in later this week. We shall see. One of our other 200 medley relays in the 200+ age group (that I swam with Barb, Gustavo and Tim) was also #5. Go us!

    Updated February 12th, 2013 at 06:43 PM by The Fortress

    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -02/13/2013

    by , February 12th, 2013 at 03:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 1:00 :45
    1 X 200 kick 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:00
    1 X 100 swim

    1 X 200 IM 3:30
    3 X 100 IM 1:45
    1 X 200 IM 3:30
    4 X 75 stroke-1 of each- 1:30
    1 X 200 IM 3:30
    6 X 50-fly, back, breast, repeat- 1:00

    2 X 100 cruise 1:45
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Double by necessity...

    by , February 12th, 2013 at 12:21 PM (Alex's swim journal)
    Yesterday I had to do a double by necessity... didn't have enough time at either end of the day to do the full workout, so I split it in two... short swim in the AM on the way in to work and 30 mins of conditioning in the weight room from followed by kick sets in the pool on the way back.


    400 on 7:30 (6:55)
    4 x 100 on 1:50 (1:34-1:32)
    4 x 50 on 2:00 (:40, 39, 39, 40)
    1:00 rest
    400 IM, EZ, focus on technique; 7:45
    2 x 50 EZ fr, bk cool-down

    8:30-9:00 PM (took it all the way to closing time again!):
    100 fr
    100 dolphins w/ fins
    200 back dolphins w/ fins
    400 breast kick drills
    200 fly kicking w/ fins
    200 back dolphins w/ fins
    200 EZ free/fly

    2900 SCY/60 mins.

    It was supposed to be something of a recovery day (or reverse taper) after yesterday's meet. My kicks are terrible and I really need to work on them. My big problem is the dominant (left) leg doesn't want to slow down or back off... I joked with the lifeguard it was probably all those right-handed lay-ups I did back in high school; maybe as a result the left leg can be explosive, but the right one is like "what's the big deal? chill!" As a result when I do breaststroke kick work the difference is pulling me off to one side of the lane when I'm using the board or just kicking in streamline. Don't really know what to do about that except maybe do a bunch of right-leg only squats, presses until it evens out. Does anyone else have this issue?
  16. Reaching out and getting a good catch

    by , February 12th, 2013 at 08:47 AM (Mixing it up this year)
    Had a wonderful distance workout today working on keeping my right elbow up since when I get tired I drop it. That was what Rowdy saw on me this weekend.

    Now that I am writing this my back muscles are starting to tighten up alot. Tomorrow will be recovery day.

    500 Free every 4th lap back
    500 free kick w/zoomers build thru the 500

    10x100@1:40 free w/strapless paddles, bouy & snorkle practice reaching over the barrell on my catch. boy my right arm is tired and my back muscles are hurting went 1:28, 1:29, 1:28, 1:28, 1:27, 1:26, 1:25, 1:24, 1:22, 1:19

    5x100@1:45 free #1 ez, #2 3ez/1fast, #3 2ez/1fast/1ez, #4 1ez/1fast/2ez, #5 1fast/3ez went 1:29, 1:27, 1:27, 1:26, 1:25

    500 free kick moderate w/zoomers

    300 free ez w/snorkle & zoomers use the legs more than arms
    200 free ez

    Total 3500 yards
    Swim Workouts
  17. Mon, Feb. 11, 2013 7:00-9:00....uh, well...8:30

    by , February 12th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)

    600 (25 Free/25 V-sit scull)

    10 x 100 @ 1:50 SDK w/ short fins MAX REST

    Main Set: (did our rotating stations again):

    4 x 200 Free @ 5:00, broken :10 @ each 50
    went 2:01-2:03

    8 x 100 Choice @ 2:30, broken :10 @ each 25
    did 7 Free, mainly holding 55s, last one Fly - did a 59

    That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.

    I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.

    3600 Yards total for the night
  18. Monday 2/11/13

    Monday 2/11

    PM only SCY

    300 swim 4/6/2 turns
    4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick

    RD1 @ 1:15 PINK HR (or lower if possible)
    RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
    RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
    4x50 @ :40 AE

    4x50 @ :40 AE
    8x25 @ :30
    odd: 12.5 scull/12.5 FAST
    even: 12.5 FAST breakout/12.5 EZ

    100 EZ

    2x500 @ 6:15 done as follows:
    400 BEST EFFORT (4:09, 4:10)
    100 AE
    4x50 @ :45 EZ

    100 EZ

    Total: 5400
    Swim Workouts
  19. Week 19 - Monday PM

    by , February 11th, 2013 at 10:27 PM (After a long rest)
    I actually felt much better tonight. It turned out that we did some fun stuff and different stuff tonight.

    Warm up
    400 with snorkel
    6x50 finger drag drill on 45

    Main set
    5x 4.50min tied to a bungee chord at 500 pace. 1 minute rest between sets
    100 easy
    8x50 on 1.25 tied to bungee chord
    100 easy

    Warm down
    400 IM

    Total 4100

    I am guessing this is the equivalent distance. This was really fun and made a nice change from the long distance stuff we have been doing.
    Swim Workouts
  20. Monday Feb 11 - 5 Days to Go

    5 more days to our meet. Worked on starts and speed today. A lot of rest and not much yardage. I have to be careful about not being psyched out about the 200 IM. So I swam a 200 IM followed by a 200 Back - I was trying to go steady at about 85% effort, so the 3:12 IM and 2:55 Back was faster than I expected. My goal is to be steady and finish in the IM - it's my first time to swim fly and breast in a meet so - just finish and set a base time.

    Looking forward to the "taper surge" to start in the next day or two.

    4x50 Free/Back
    4x25 Sprint 1st 12.5 yards
    200 IM (3:12)
    200 Back (2:55)
    3x100 Free/IM/Back (1:23)
    16x25 2 Swim/2 Kick IM order
    100 Back
    2x25 Free
    10 Back Starts
    25 Fly
    50 Fly
    50 Back

    1750 yards
    80 minutes