View RSS Feed

All Blog Entries

  1. Warmdown from my meet lots of 500's EZ

    by , April 29th, 2013 at 07:36 AM (Mixing it up this year)
    This meet was a kids meet so I coached all morning and most of the afternoon, then around 6 pm was my 1500 free. I was tired before I started. I also did not have my normal prerace meal the evening before or breakfast. So needless to say I was hoping but not expecting anything.

    I did manage to better my time from last year so I am please with that. Since the lane I was in did not have the times posted I only know the watch time which was 35:45.50. I'll want to trash that one at Nationals this year. My 100 Back was good too. Pleasantly surprised.

    Today was more of a warm down from the meet. Since they used all 8 lanes for the 1500 there was no warmup/warmdown lane. I was really hurting. The showers just don't do it.


    500 free
    500 free kick w/zoomers
    500 free w/strapless paddles, bouy & snorkle
    500 free w/strapless paddles & bouy
    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    100 back

    Total 3600 EZ yards
    Categories
    Swim Workouts
  2. 4-27-2013 USMS National 5K OW Champs Miromar Lakes

    by , April 28th, 2013 at 08:36 PM (I swim, therefore I am)
    It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and for the 2013 USMS National 5K OW Championhips the participation list was over 120. While not a large OW event compared to major metro areas, it was a very good interstate draw for this area. My family and I took a trip to see my uncle in the Keys afterwards, so I was not able to make the event report until now.

    I placed 2nd in masters men 55-59 and 20/65 overall of masters men. While the head wind on the longest length of the course was a factor for all of us, I somehow just did not have the same kind of energetic swim I had last year, as my arms ached during the most of the first two laps. Several spectators said I made a strong effort on the third lap passing 8 swimmers in the last half of the final lap. One of my occasional training partners who is in the 40-44 age group that I tend to be slightly faster in LCM 100/200 repeats in our workouts together at FGCU, swam this 5K about 6-7 minutes faster.

    Click image for larger version. 

Name:	USMS-5KChamps55-59.jpg 
Views:	936 
Size:	196.8 KB 
ID:	7458
    (left-right) Jim Stewart was the winner, followed by myself, Wayne Hannum, Carlos Lloreda, R Walker

    Honestly, I was slightly disappointed, but I am in participating in Masters Swimming for the long term and it is just one swim. It will all balance out by participating in more kinds of swimming events, enjoying what Masters Swimming has to offer in terms of training, friendships, and competitive opportunities. On reflection, there are some variables to consider that may have some minor significance between last year and this year's performance, but I am really not going to over analyze, rather just keep going forward from this point.

    I really want to thank all you USMS forumites for such great encouragement and support, and who have helped me to become a better swimmer in the short time I have started training, blogging and participating in the USMS forums.

    Updated April 29th, 2013 at 08:13 PM by fdtotten

    Categories
    USA-S Swim Meets / Events
  3. Sunday, April 28

    by , April 28th, 2013 at 08:29 PM (The FAF AFAP Digest)
    Gym:

    20 minutes of RC/scap ex
    20 minutes of stretching/foam rolling

    Swim/SCY/Solo

    600 various
    8 x 50 /agility paddles
    Odds= front scull @ 1:10
    evens = free
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Total: 1350


    ---------------------------------

    Just loosened up today. Getting back on the HIT taper schedule tomorrow.
    Categories
    Uncategorized
  4. LCM after months away!

    by , April 28th, 2013 at 08:07 PM (Chowmi's Blog)
    I did a LCM workout! Finally went again this Sunday since it's back to sprinty stuff instead of the one size doesn't fit sprinters LCM of winter season.

    warmup, maybe a 200

    8 x 50 kick on 1:10
    held roughly 50s kicking backstroke no equipment.

    3 rounds of
    4 x 50's, 100 easy
    :55 set 1, :50 set 2; :45 set 3
    I did them all backstoke, and actually made the 3rd set, whoopie for me!

    4 rounds of
    50, 100, 50, 50 on :50 base; sprinting the last 50 of each round.
    I basically swam bits easy, skipped a lot, and then did 3 x fast 50's from a dive; held 32 to 30ish. maybe faster. but not sure so it was no slower than those times.

    The End

    Whoopie for me! I can still book it down the pike, albeit 1 ways!
    Categories
    Uncategorized
  5. 4|28|13 agility paddles, stroke form, easy swimming

    SCM - 3250

    WARMUP
    750 fr WFSP

    AEROBIC
    40 x 25 @ 0:30
    - alternate 2 and 6 - beat each length

    DRILL
    500 popov drll

    FORM
    1100 fr WFSP

    First time using agility paddles, they are the medium size. I like them alot. Appears my left stroke has the issues, need to catch slightly more outward of centerline and maintain this to first propulsive phase. Need to proceed with caution with left being the trick shoulder though.

    Next time I use them I need to remember pulling with my lats, like the feeling of a lat pulldown in the area.

    Today, I focused on letting the paddles free drop with the hands during early catch phase (letting them drift from hand surface some), not placing force on the paddles until hand/forearm is about 40į. Streamline from turns need some getting use to.

    Also learned my left up rotation is lagging behind some, effecting left breathing and left side leverage

    Updated April 28th, 2013 at 02:15 PM by __steve__

    Categories
    Uncategorized
  6. Sat. April 27 - LCM at the Nat

    Felt better about swimming LCM today although it is still hard to imagine racing LCM - have to swim it more. Swam with Bob C., Dave, Dave, and Peter. We had to work around an open water swimmer sharing our lane - not that he was slow because he wasn't - but just because we were doing intervals and he wasn't. Even if we were taking off, he would come in and turn so we would have to adjust and wait, etc.

    My arms and shoulders and calfs are feeling the strain of a lot yards this week and the LCM today. Glad I will be resting tomorrow.

    4x100 Free/Back
    4x200 Free on 3:30
    6x100 Free on 1:45
    6x100 Free on 1:40
    100 Back
    100 Free
    4x100 Free w/paddles
    200 Free w/paddles
    2x50 Back w/paddles
    200 Free w/paddles
    6x50 Back w/paddles
    200 Free w/paddles
    12x50 Back/Free w/paddles
    100 Free

    4700 yards
    105 minutes
    Categories
    Uncategorized
  7. 04/27/13: Monumental Masters Mini Meet (2nd Annual)

    by , April 27th, 2013 at 03:10 PM (Maple Syrup with a Side of Chlorine)
    Well, months of planning and also some training came and went today as we welcomed swimmers to the local Rec Center pool for our 2nd meet, again dedicated to my mom. We had 34 preregister, one couldn't come, and added 5 same-day entries for a total of 38 swimmers! Last year we had 23, so I am really excited for the increase in numbers.

    I got to the pool around 8:30 and helped with setting things up. People started trickling in and warmups began as scheduled at 9am. The local age group team, the Marauders, again did a great job of running the meet for us, providing timers and counters for the 50, and we had three officials altogether.

    There was a large contingent from the Pittsfield Polar Bears, some from Smith Collge and also a team out near Blechertown, MA, and other unattached swimmers (Lisa Ann won the farthest distance traveled, coming from New Jersey). It was fun getting to meet new people that share my passion for swimming. My brother, Jeff, swam again - he swam from Springfield College but hasn't been in the water since then, save last year's meet, and looks fresh as a daisy swimming. Stinker! My wife also swam in her first ever meet, rocking out the 50 free and proudly proclaiming afterwards, "I did it, now don't ask me ever again."

    In addition to meet director, I coached the three area swimmers that came (GregJS, Jill, and Kevin). Greg dropped time in the 100 free and blasted out a smoking 100 IM - great job again, Greg! Plus, he is a really good chef and made some delicious muffins for the food spread we had in the lobby for swimmers.

    I was not sure what to expect myself for times, and I did the 100 breast with Dan during the women's heat so no one swam alone as a warm up for the 100 back. My goal was to SDK 8,7,6,6 off the walls, but only was able to get 5 on the last one as I swam 57.73. I did the 500 fly in 6:48.08, and the 100 fly in 58.72. I'll update the times when the results are official, but all of the these swims were masters best for me!

    Lots of great help, a full pool (which is such a great sight to see), and some fun swimming on a gorgeous day made for a memorable event, complete with our signature 25 Sprint Challenges, the Monument Kick and Tarzan swims. Now for a nap! (I was also able to FLOG 2350 yds for the day)

    Updated May 7th, 2013 at 10:44 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  8. Week 29 -Saturday(Taper week 2)

    by , April 27th, 2013 at 02:30 PM (After a long rest)
    This was swum without my coach who was doing a lifeguard training session. I was given instruction to go about 4000-4500 with 80% effort with long good stroke. I felt ok it he water but still feeling the after affects of my head on collision with my team mate yesterday. Relative to others on here I know this sounds very trivial buti woke this morni feeling like I was out of alignment and had been hit by a Mac truck. I felt better once I was in the water but a couple hours late as I write this I am stiff and sore again.

    Warm up
    1000 swim with snorkel

    Main set
    5x400 pull on 6 mins building to #3 and easing off again.
    10x50 on 45 with fins

    Then I moved to the 25yd warmup pool and did
    10x50 alternating finger drag and catchup drill by 50 on 45

    Warm down
    200 swum back free by 25

    Total 3500LCM 700 scy

    I went 4.55, 4.49,4.39,4.51,4.55 on the 400lcm and felt pretty good. Long and strong with minimal effort.
    Categories
    Swim Workouts
  9. 4|26|13

    Wednesday
    40 minutes of easy swimming/drills

    Thursday
    SCM

    warmed-up
    HYPOXIC
    21 x 25 hypoxic fast free @ 1:25


    WARMDOWN
    1000 easy


    This set of hypoxic sprints will influence the leg cramps experienced in the following workout.

    Did not time the 25's, couldn't find watch, but about 16 strokes were taken for each.

    Friday
    LCM

    3150M

    WARMUP
    400 free/drills

    HARD 50's
    8 x 100 free fast/easy by the 50 @ 4:00


    1. 0:38/0:56
    2. 0:37/0:54
    3. 0:35/0:57 (recovered HR 112 BPM)
    4. 0:35/0:?? (42 strokes on the fast) (recovered HR 116 BPM)
    5. 0:36/0:43 (42 strokes on the fast) (recovered HR 120 BPM)
    6. 0:37/0:?? (44 strokes on the fast) (recovered HR 108 BPM)
    7. 0:37/0:?? (44 strokes on the fast) (recovered HR 112 BPM)
    8. 0:38/0:59 (44 strokes on the fast) (recovered HR 108 BPM)


    HR was taken at 3:15 and read at 3:30 of each go (mostly recovered)

    EASY 50's
    10 x 50 fr @ 1:00 with snorkel
    1. 0:55/43 strokes
    2. 0:54/43st
    3. 0:54/42st
    4. 0:53/42st
    5. 0:52/43st
    6. 0:52/43st (quads started cramping, started 2-beat kick and continued)
    7. 0:50/42st
    8. 0:47/41st
    9. 0:45/42st
    10. 0:44/42st


    15 min break on deck to get legs back

    DRILLS
    950 various

    FAST FIN STUFF
    1. 50 fr WFS - 0:28, 150 easy
    2. 50 fr WFS - 0:27, 150 easy


    WARMDOWN
    100 back WF

    Click image for larger version. 

Name:	d.png 
Views:	88 
Size:	13.3 KB 
ID:	7457


    I feel as if progress has been made with these (hard 50's) for length endurance, consistency, and pacing. Plenty of room to improve before I can effectively employ fast twitch for such a long 50.

    My quads were failing midst of the easy 50's set. Used a 2-beat kick and was interested in how both time and spl improved.

    Later on I lifted weights

    Updated April 28th, 2013 at 08:29 AM by __steve__

    Categories
    Uncategorized
  10. 04.27.13 - Saturday workout

    by , April 27th, 2013 at 11:29 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Mary and a few other HSA swimmers. Gave blood yesterday and I haven't been feeling great so I was content to drop it down a notch and more or less recover today.

    LCM

    Warm up:
    400 Free
    4 x 100 IM Order (Drill down/swim back)
    200 Free
    200 IM

    Main Set
    200 Kick w/ fins
    200 IM
    2 x 100 Free - 1:45 easy/hard
    200 Kick w/ fins
    200 IM
    4 x 100 Free - 1:45 easy/hard (only did 3)
    200 Kick w/ fins
    200 IM
    6 x 100 Free - 1:45 easy/hard (did these pull)

    200 Cool down

    (3800m Total)
    Categories
    Swim Workouts
  11. Friday, April 26, 2013 7:00-9:00pm

    by , April 27th, 2013 at 01:25 AM (Fast Food Makes for Fast Swimming!)
    I met with coach John prior to our practice tonight for a scheduled coach/swimmer/parent talk that he is doing with all the Black Group swimmers. My parents couldn't make it tonight, so I just wore two hats for the sit down.
    He said he really enjoys having me there at practices, and that my work ethic is above anything he ever expected. Talked a little about the upcoming Nationals (he noted that my entry times looked a little slow in some events), and looking forward into LCM training as well. He stressed the biggest thing is to make sure I take breaks every now and then in training cycles, so as to "re-light" the fire to keep on going. Too much training with no fun or breaks can make it be more like a job than a fun activity. He learned a lot more about me from my recent past as well during the meeting, about how swimming brought my life back to "normal", got my health back on track, and in general made me a more happy person.


    -------------------------------

    Taper continues...though this workout had a bit more of a distance flare to it at the end, which I loved, kinda...

    Warmup:

    1000 Free
    (1000/1000)

    20 x 50 Kick w/ fins (Odds - dolphin, Evens - flutter)
    5 @ :50, 5 @ :45, 5 @ :40, 1:00 rest, 5 @ :35
    (I did 20 x 25 Kick no fins on same intervals) - my "EZness" for the day.
    (500/1500)

    8 x 150 Free Pull @ 2:30
    50 EZ/50 Build/50 Fast (held 1:35-1:38s)
    (1200/2700)

    16 x 50 @ 1:15
    4 each stroke IMOrder (Drill/Swim Fast/Drill/Swim Fast)
    Flys went :31/:31
    Backs went :35/:32
    Breasts went :39/:39
    Frees went :28/:26

    100 EZ
    (900/3600)

    Main Set:

    • start out with a "strong" 500 pace, get your 100 average
    • on the next one (400), you need to beat the 100 average of the previous distance (500) by at least 1 second
    • and so on...
    • Interval was a 1:30 Base/100 + addt'l :30, plenty of rest to give it some gas


    500 Free @ 8:00 I went a feel good pace, and did a 5:45 (1:09s) Hmmmmm...
    400 Free @ 6:30 (went 4:32) - 1:08s
    300 Free @ 5:00 (went 3:18) - oops...a bit fast 1:06s
    200 Free @ 3:30 (went 2:10.5) - 1:05s
    100 Free @ 1:45 (went 1:02) - 1:02
    100 Free @ 1:30 (went 1:00) - 1:00
    50 Free @ All you have left (went :28)

    This adds up to an 18:15...not too shabby considering how it started "EZ"
    (1650/5250)

    300 EZ cooldown

    -----------------------
    5550 Yards - It was an EZ day for the most part, aside from the final set, but I still need to maintain that kind of intensity in distance for a bit too.
  12. Swimming around San Francisco

    by , April 27th, 2013 at 12:22 AM (Please tap on the glass)
    Yes, that title is a bit misleading. Yesterday was my last day in San Francisco. Despite being sent for work, I managed to turn this mostly-paid-for trip into a great opportunity to do a lot of swimming in the Bay area.

    It began early Saturday morning. My first glimpse of the Bay, the first since my dad brought me on a whirlwind West Coast tour fifteen years ago, was gorgeous. The sky was rosy, the water sat flat, and Alcatraz looked close. Which was great, since at a few minutes past 7am, I jumped off the Aquatic Center beach with a handful of others to go out to, around, and back from Alcatraz with the Swim Around the Rock (hosted by Water World Swim). What a great start to seeing a new city!

    A swim report this is not, so I'll skip over how I got a bit lost, fought some currents, and had a generally scenic, uneventful swim. In the end, I made it back. Since January, I've been training almost exclusively in the Puget Sound at Seattle, no wetsuit, 45 to 47 degrees, so the ~53 water in the Bay felt perfect! Single cap, suit, and no ear plugs with only the slightest of shivers at the end.

    The swim was nice, but not the aquatic highlight of the trip. My father's old college friend, an OW swimmer himself, stopped by the race and we had brunch afterwards. Upon hearing I'd be working near San Jose later that week, he sent a text to his niece, a swim coach down there, asking where I may be able to jump in a pool to do a few laps. The rest of the weekend, swimming-wise, was uneventful aside from a trip to the Sutro Bath ruins.

    It was through her, my father's frat-brother's niece, that I found the Santa Clara International Swim Center. Sneaking out of work for a few hours (something I've gotten very good at), I arrived at noon to find an eight lane, 50m outdoor pool. Aside from the heat, both aquatic and solar, everything about this pool was perfect. A far cry from the public pools back in NYC, and for the same price of $3. It turns out that the pool only runs long course on Monday, but Tuesday's and Wednesday's short course sessions were offset by the presence of 22 lanes, one of which was all mine for a full 90 minutes.

    With work wrapped up Wednesday night and a flight not until mid-day Thursday, I drove back up to the Aquatic Center on my last morning for a visit to the Dolphin Club. In short, I need to go back, but with a guide. The history, tradition, and sheer awesomeness of the place was evident, but I feel I missed so much of it! Herds of swimmers in and out of the water and up and down the stairs, highways of wet footprints across the floor...yet somehow no conversations other than how to use the locker room and what a good swim course might be. During a few loops of the Aquatic Park, I found myself missing the cold, clear waters of the Puget Sound. And the friends to shiver through a post-swim cup of coffee with. Time to go home.
  13. Friday, April 26 - A Yardage Day

    I have slipped back into a yardage mentality, although I am swimming at a faster pace than 6 to 12 months ago. Got to the pool early today. Ray had finished a short warm up and was fixing to start his one and only set for the day. So, I just jumped in and joined him. Later, I almost joined the fast guys, but they were doing 100's on a 1:20 interval and I can't hang with that. After that they finished and I was on my own.

    8x200 on 3:00 (2:41; 2:37; 2:37; 2:37; 2:36; 2:35; 2:35; 2:37)
    2x100 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 Back on 1:40
    2x100 Kick
    5x200 Back w/paddles on 3:00
    2x100 kick
    100 Free
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:30
    10 x50 Back/Free w/paddles on :50

    6000 yards
    115 minutes
    Categories
    Uncategorized
  14. Friday, 04/26/13

    by , April 26th, 2013 at 08:20 PM (Trying to Train Smarter, Not Just Harder)
    I am so bloomin' tired from weights! OMGoodness, almost every part of my body hurts - even my chest just below my boobs - trying to stretch out my stroke & work on putting in a 6 beat kick, PLUS I bumped up the weights last week, and it's starting to kick in. Feeling better than yesterday for sure, but I am glad I have two days off to recover.

    Swam BESIDE ATAC today

    600 back/free
    5 x 100 breast/free on 1:45
    400 K
    3 x 400 P on 6:15 - I did get in around the 5:40, but decided I needed extra rest
    200 easy
    500 drill free w/fins & snorkel
    500 breast/free
    600 various

    Updated April 28th, 2013 at 10:15 PM by Celestial

    Categories
    Uncategorized
  15. Bonus beach day

    I had a disappointing diving session last nightóI felt dizzy and headachy, and stayed for just half of practice. I hadnít been feeling well during the day, but I was eager to get back to practice after having missed a couple of weeks, and hoped that things would feel better once I was out at the pool. They didnítóI think the lack of sleep over the last week (medication side-effect) finally caught up with me. I felt totally out of my element on the boards. I got some good work done before I bailed, but it was discouraging to travel two hours roundtrip for just 45 minutes of dive time. Ughóbodiesósometimes itís canít live with them, canít live without them! The only upside to last night was the amazing view of the rising full moon reflecting off the Unisphere as I walked back to the subway.

    Today was a much better day. I awoke this morning feeling much improved, and was able to take some time off to go out to the beach, where I met up with a couple of CIBBOWS buddies for a mid-day swim. The water was around 50, Iím guessing, and I swam to the white building and back, about a mile, my longest swim of the season so far. The water was murky, but fairly flat and very refreshing. The first half of the swim was long, against the current (ďMaybe I forgot how far it was?Ē I kept thinking to myself), but stroking back the landmarks on the beach just seemed to fly by. Warming up on the beach afterwards in the strong sun was delightful. Hoping for more beach time this weekend!
    Categories
    Uncategorized
  16. Friday, April 26, 2013 - Miromar Lakes

    by , April 26th, 2013 at 05:28 PM (I swim, therefore I am)
    Miromar Lakes, FL 33913
    Sunny and clear, Humidity 41%
    Air temp 84, water temp 79

    Click image for larger version. 

Name:	Miromar Lakes 2013 5K OW Course.JPG 
Views:	431 
Size:	119.0 KB 
ID:	7456
    2013 USMS 5K National Championships
    Saturday, April 27 - Miromar Lakes, FL


    Warm up:
    LCM@FGCU Aquatic Center
    Dryland Bands
    800 FR Drills and EZ Swim
    8x100 FR on 2:00 *1:18-1:16

    *Set 1*
    Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes

    Warm Down:
    Hang out by the final buoy a few minutes
    Talking, making new friends, hot shower
    Dryland Bands

    Comments:
    The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo.

    I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went.

    It should be a great time tomorrow for all the participants!

    Updated April 26th, 2013 at 06:54 PM by fdtotten

    Categories
    Swim Workouts
  17. Friday, April 26

    by , April 26th, 2013 at 03:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 SDK burst + cruise w/fins @ 1:00
    100 EZ
    4 x 25 free burst + cruise @ 1:00
    100 EZ

    4 x 25 in & outs, fast free turn
    50 EZ
    4 x 25 in & outs back turn @ 100 pace
    100 EZ

    5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
    -- 11 high-12 flat
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 3 free (10 lows), 2 breast (12-13)
    100 EZ

    2 x broken AFAP 100s w/fins + 200 EZ
    -- 25s @ :30
    -- backstroke kick, 43
    -- IM, 44 (very fast for me)
    100 scull

    Total: 3700


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

    My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: http://www.dragandfly.net/. Here's a goswim vid on what you can do with it: http://www.goswim.tv/entries/6788/equipment---dragfly.html

    Updated April 26th, 2013 at 04:07 PM by The Fortress

    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/2013

    by , April 26th, 2013 at 03:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    Two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 100 swim

    3 X 100 2:00
    1 X 200 free 4:00
    Four rounds.
    100's: #1 50 fly/50 back #2 50 back/50 breast #3 50 breast,50 free

    LCM

    12 X 50 1:20 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4500 Y/M
    Categories
    Swim Workouts
  19. 04.26.13 - Friday workout

    by , April 26th, 2013 at 02:44 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.

    SCY

    600 Warm up

    8 x 75 free - :59->:52
    50 Easy

    400 IM (4 x 100 IM) - 7:00
    8 x 75 pull - :57->:50
    50 Easy

    400 IM (2 x 200 IM) - 7:00
    6 x 100 - 1:20 (1st 25 stroke)
    50 Easy

    400 IM - 7:00
    4 x 100 Kick - 2:00, descend (1:35->1:26)

    200 Cool down

    (4350 Total)
    Categories
    Swim Workouts
  20. Workout 04/26/13: noon

    by , April 26th, 2013 at 02:10 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    16 x 50 on :60
    - 4 kick
    - 4 quarter's strong
    - 4 burst/cruise second lap
    - 4 drill

    300 loosen and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------

    Glad that I skipped swimming yesterday before work, need the extra sleep. This morning I brought my motorcycle to the shop for service, and will have to have both tires replaced in order to get it inspected (I knew that was coming). Oh well, when on two wheels safety is paramount.

    I happy to announce that we currently 34 swimmers for the meet tomorrow (one more entry came in the mail today).
    I am expecting a few day-of entries, and have sent some emails out keeping everyone informed of our progress towards the meet. Looks like a gorgeous day is in store, so my hope is that after the meet (lunch time), folks will spend the day exploring our town and the neat mix of history/shopping/food/etc that we offer here. I am entering:
    - 100 Back (this should be a treat)
    - 500 Fly (facebook challenge with the age group swimmers)
    - 100 Fly (only 1 other swimmer is signed up, so what the heck)

    Now to get my motorcycle, help out with a kids ministry activity tonight, then get rested for the big day tomorrow!
    Categories
    Swim Workouts