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  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/26/2013

    by , March 25th, 2014 at 12:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    WARM UP:
    2 X 250 4:15
    2 X 200 3:00
    4 x 50 faster 1:00

    4 x 100 free 1:45
    #1: moderate
    #2: 75 moderate/25 fast
    #3: 50 moderate/50 fast
    #4: 25 moderate/75 fast
    Focus on race finishes on 2-3-4

    4 X 75 kick 1:50
    1 X 100 swim

    $$ RACE PACE SET $$

    4 X 25 :45 --1st 25 of 100
    1 X 100 easy 2:00
    2 x 50 1:15 --2nd 50 of 100
    1 X 100 easy 2:00
    1 X 100 @ race pace 2:15
    1 X 100 easy 3:00
    Do it twice

    4 X 50 blocks
    25 sprint and turn/easy return

    WARM DOWN: 4 x 50 easy
    Swim Workouts
  2. Strategy for 1650 SCY

    It worked pretty well this year:

    alternate 3 laps fast 3 laps slow then 150 afap at the end, building

    I had only 3 splits over :50 and I want none over :50 in my goal to get to :45s

    I hope to do the 1650 in 2015 at the SCY championships and beyond, also more distance swims this summer!
  3. Week 78 - Tuesday

    by , March 25th, 2014 at 08:16 AM (After a long rest)
    I had a late night by my standards last night after picking up my new car. I had a great nights sleep and had no alarm issues this morning, although I had to return to the house after leaving my subdivision because I remembered I had the new cars keys and the old ones had the key to the pool. Luckily I figured this out before I got to the pool because that would have sucked. Today's workout was mainly aerobic swimming with a few fast 50 swim and kick at the end.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    500,400,300,200,100 pull on 1.10 base plus 10 seconds
    4x(50 fast on 1min holding 200 pace,3x50 kick on 1min)

    Warm down
    200 easy

    Total 3200scy

    This lower yardage felt good and we should be down to mid 2k tomorrow with a meet warmup on Thursday. This is the first drop taper I have done since being back so it will be interesting to see what it translates to at the weekend. Hopefully some fast swims!!!
    Swim Workouts
  4. Taper Time day 2

    by , March 25th, 2014 at 07:43 AM (Mixing it up this year)
    I have left the paddles for the next 3 weeks. I miss my paddles..... A little distance and a 200 fly and I am good to go.

    500 free
    500 free kick w/zoomers

    2 times thru
    1x200@3:30 free went 3:01, 2:59
    2x100@1:45 free went 1:30, 1:30, 1:29, 1:29
    4x50@1:00 free went 44,43,42,41,44,43,43,43

    500 free kick w/zoomers
    200 fly for time 3:26
    100 free

    Total 3000 yards
    Swim Workouts
  5. Monday 3/24/14

    Monday 3/24

    PM only SCY

    400 swim (under H2O turns at far end of pool, open turns at the near end)
    4x75 @ 1:20 kick/drill/under H2O kick w/ fins
    3x100 @ 1:20 smooth D1-3

    4 @ 2:30 pull w/ buoy + paddles + snorkel
    4 @ 2:20 swim w/ paddles
    2 @ 2:20 strong N.S. (1:08/1:04, 1:10/1:03)

    100 EZ

    6x25 @ 1:00 FAST BK w/ fins

    250 EZ

    Total: 4500
  6. Ready for Meet Season

    by , March 24th, 2014 at 09:47 PM (Chowmi's Blog)
    Not sure how fast i'll swim, but at least I feel pretty good and I finally can swim fly pretty well! It's not such a struggle and I am starting to feel my old self again; it will take more time than the next 2 weeks, but hopefully racing fly will give me another big boost and over the hump to better fly!

    Let's see....
    I went 13+ from a dive on 25's fly, so that was promising.
    I went a 38.2 to 38.5 on a 50 breast fast. That was also a good swim.
    I got my mojo going on some 25's back and went 16's. That's as fast as I ever have. Never hit 15's yet.
    Free is still a struggle. I'm still fighting myself but going 14-15's, so at least I can muscle and thrash my way to half decent times.

    I'd like to just see where my times are. Since I turned 45 this year, and since it's been 12 years (2002) since I started racing after having kids, maybe consider this a "reset" year, so all "best times"?
  7. Monday, March 24

    by , March 24th, 2014 at 04:54 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main Sets:

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

    1 x AFAP 50 breast from the blocks + 150 EZ
    -- 34 high-35 flat

    5 x 25 AFAP kick + 50 EZ @ 2:00
    75 EZ

    1 x 25 AFAP swim + 75 EZ

    12 x 25 shooter w/fins to 20y @ :40
    150 EZ

    Total: 2450


    Nothing special to report. Shoulder is still bothering me. Bad timing. Still need to get signed up for Zones. If it's not better by then, it will affect what events I swim.
    Swim Workouts
  8. finding the 1650 pace...

    by , March 24th, 2014 at 04:21 PM (Alex's swim journal)
    The core
    was sore
    after all the SDKs

    Nonetheless, I put in a little bit of pace work, to see if I could find something I might be able to hold comfortably for 1650. Here's what I did:

    --375 EZ free warm-up on 7:00
    --4 x 50 on 1:00 (:43-:45)
    --4 x 25 on :30 (:19)
    1:00 rest
    --10 x 100 fr on 2:00 (1:25-1:30*)
    --4 x 50 fr on 1:00 (:40-:43)
    --4 x 25 fr on :30 (:17-:19)
    1:00 rest
    125 EZ free/bk cool-down

    2100 SCY/42:00

    *These clustered mostly around 1:27-1:28, though there were a couple in the 1:25-1:26 range and a couple in the 1:29-1:30 range (which might be closer to my 1650 pace; last year's pace was 1:31).
  9. 3|24|14 LCM today and dryland yesterday


    1. 400 easy run
    2. 4 x 200M fast run on 20 seconds rest
    3. stretching and hip calisthenics

    • 1500

    50 FK for time S / 50 easy K

    • 45 mid - high (PB)

    2 x 20M on 1:00FK AFAP / 20M easy

    50 free fast F (fins)

    • breathed about 7 times
    • 27

    Did not plan to set a FK PB today since my legs weren't 100% from yesterday's run, but I did the trial in a controlled fashion in case I got lucky, as I did (must be a good day). During the FK I did make a few counterproductive mistakes, so maybe I have a 44 high in me now with luck.

    Still have a plan to set some SCM FK times later this week.
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/25/2013

    by , March 24th, 2014 at 12:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper workout
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of three. Descend only to 80/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free 2:00

    1 X 50 blocks

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  11. Week 78 - Monday

    by , March 24th, 2014 at 09:28 AM (After a long rest)
    I had a good nights sleep but rather weird. I dreamt I overslept and woke up around 1am in a panic. Then I woke up again 10minutes after the alarm normally goes off and discovered I had not set the alarm. My subconscious must have been telling me I had not set the alarm. Luckily the 10 mins did not make a difference and I made it to the pool on time. We are resting this week with the hope of swimming fast at our southern zone meet next weekend. I will be chasing some fast zone records in the longer events and both Ross Davis and Steve Unruh will make the shorter 500 and 200 very fast. I can't wait. With the base work we have been doing I hope to swim a strong 1650 on Friday and a 1000 on Sunday. Today was a good workout and I felt really strong throughout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x200 pull with paddles descend 1-5 and 6-10 on 3mins
    400 easy recovery swimming
    6x100 kick on 2mins descend 1-3 and 4-6

    Warm down
    200 easy

    Total 3900scy

    On the 200s Tom asked me to do a big descend starting out around 2.30 and on #5 be at about 2min pace and on round 2 be about 5 seconds faster throughout. I tried keeping my stroke long and came in on 2.10 on the first 200. From there I descended and went 2.07,2.05,2.01,1.58. On the second round I was about 5 seconds quicker throughout going 2.05,2.03,1.59,1.56,1.52. I felt awesome on the second round and honestly felt like I had more on the last one. I tried going slower at the beginning but with paddles it's almost like I have to shorten my stroke to go the times he was after. I had a guy in my lane who was wearing paddles and fins and I was using him as a rabbit on the last couple in each round. I think the final 200 is the fastest 200 I have pulled in practice. I am also not used to so much rest which I think helped make this set much easier than normal. The kick set I descended and went 1.27,1.23,1.18,1.25,1.21,1.17 and felt good again. We will be dropping the yardage tomorrow and throughout the week. I won't be shaving but this drop taller feels good already and I am hopeful I will have some fast races at the weekend.
    Swim Workouts
  12. Bad back day and we know what that means

    by , March 24th, 2014 at 07:48 AM (Mixing it up this year)
    Loads of fly drill to loosen up my lower back today. This was a fall in the water kind of day, but not one of my worst.

    Taper starts today. I have to get this distance taper figured out, it has been a while. Events for Y Nats are 1650 fr, 1000 fr, 400 IM, 200 free, 200 fly, 500 fr, 50 fly, 200 breast, 200 back, 100 back, 200 IM, 100 fly. How do you taper of all of that?!?!?

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/zoomers & snorkle
    200 torque drill w/snorkle & bouy
    200 fly 1 arm alt rt/lt w/zoomers
    200 dolphin kick on back w/zoomers
    4x100@1:45 free went 1:26, 1:27, 1:28, 1:29
    300 free kick w/zoomers
    200 fly for time 3:26
    3x100 free EZ
    200 free kick w/zoomers

    Total 3200 yards
    Swim Workouts
  13. 100 Free PR

    by , March 24th, 2014 at 02:43 AM (Alex's swim journal)
    So the last few weeks have been very inconsistent; not because of illness, work and travel as happened earlier this winter, but because I tried to come back too quickly and messed up my left shoulder. I didn't have the base, but I was going for the same intensity I had last year in the run up to the state meet.

    The shoulder started hurting in the pull phase of breast stroke and I kept tweaking it during back as well. Finally it started giving out on me during fly. So I have a hiatus on all the strokes except freestyle (and a very slow backstroke) for a while. If I breathe to my left I don't have any issues with it... I've had issues with this shoulder before, it's like there's inflammation or some kind of impingement there when I build up too quickly and don't give my muscles a chance to adapt to added stress, and then I'll tweak it if I'm not being really careful and it becomes something more than just soreness or discomfort.

    For today's 80 x 25 on :45 workout--the last one before state--instead of doing fly, back, and breast, I did kick with fins: SDKs, back dolphins, back kick, and then when everyone else was swimming the 20 x 25 breast set, I just alternated front and back dolphins. My legs and core will be pretty sore tomorrow... but in a good way.

    I went ahead and did the 20 x 25 on :45 freestyle as full stroke... and they were pretty fast (for me--:14-:16). After the recovery swim, Jen and Scotty did a 100 IM for time off the blocks, to see where they were; I swam my time trial as 100 freestyle and PR'd, breaking 1:10 for the first time (1:08 is my new unofficial PB for SCY 100 free)... technique and speed work are paying off.

    I'm still going to state, but will not swim my favorites--200 IM, back and fly; 400 IM--focusing instead on freestyle, which I can still do without hurting myself: 100, 200, 1650.

    I'm not really in shape for the 1650 because I haven't had time to build a decent base or work on my pacing. I'm hoping that the gains I've made in technique over the last year will help me not be so slow. I did an EZ 1650 in the pool on Saturday (all I had time for because I got to the pool just 30 minutes before closing time); finished in 27 minutes. I put down 26 as my seed time, though I would secretly love to be around 24:45. Last year I was just over 25, so we'll see where I am.
  14. Sunday, March 23

    by , March 23rd, 2014 at 04:32 PM (The FAF AFAP Digest)


    Warm up:

    600 various
    100 scull
    4 x 50 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main sets:

    8 x 25 burst + cruise
    100 EZ

    30 x 25 breast w/fins @ :40
    -- made them all
    -- some were faster than my 100 fin pace, so probably need to drop the interval
    200 EZ

    20 x 25 backstroke kick w/fins @ :35
    -- missed #6, skipped #7, made the rest
    200 EZ

    4 x 50
    -- tried to go 100 pace, but cramped on every one and had to cruise

    4-5 starts off the blocks working on gliding
    50 EZ

    1 x 50 breast @ 100 pace
    100 EZ

    Total: 3550


    Didn't feel great when I got in, but it went ok. Off to dinner with friends. Shoulder still really sore.

    Updated March 23rd, 2014 at 05:33 PM by The Fortress

  15. Swimming in the hot tub

    by , March 22nd, 2014 at 06:22 PM (Mixing it up this year)
    It was 86 today in the pool. Just about shut down when I jumped in. Also had to deal with a suit malfunction. New rule... Any time your trying out a new suit always bring an old reliable one.

    500 free
    500 free kick w/zoomers
    200 scull drill w/snorkle & bouy
    200 free under water recover w/snorkle & bouy
    200 free kick drill 3 strokes 6 kicks
    200 free kick on back
    200 breast kick
    10x100@1:45 free w/strapless paddles & bouy held 1:25
    500 free kick w/zoomers
    300 free w/snorkle
    200 free EZ

    Total 4000 yards
    Swim Workouts
  16. Saturday 3/22/14

    Saturday 3/22

    PM only lift + swim


    3x10 pull-ups
    3x10 lat pull downs (70, 90, 90)
    3x10 DB shoulder press (20, 25, 25)
    3x10 bench press (95, 115, 115)
    3x10 bicep curls w/ bar (35, 55, 55)
    3x10 DB triceps extensions (30, 35, 35)
    3x10 "empty cans" shoulder rehab w/ DBs (5# only, one set w/ arms straight out, one in V shape, one with arms in close together)
    3x15 hip abductor (70)
    3x15 hip adductor (70)


    4x100 @ :10 rest long and smooth
    300 kick w/ board 50 FR/25 BR
    300 kick w/ board + fins 200 FL/100 FR

    Total: 1000

    One thing I plan to change in my training is starting to lift weights again. I just used the swim to loosen up after the lift today. For the next 4 weeks I plan to lift 3x10 with the first set as warm-up and the last two sets heavy.

    Updated March 23rd, 2014 at 11:31 AM by Calvin S

  17. Week 77 - Saturday

    by , March 22nd, 2014 at 12:34 PM (After a long rest)
    I woke tired again this morning. Hopefully I will get time to nap today and that will allow me to catchup on my sleep. I swam pretty easy today.

    Warm up
    800 Reverse IM twitch (alternate 25 stroke 25 free)

    Main set
    16x25 kick afap on 40
    3x500 dec 1-3. To 90% effort on 3. Work walls. Watch how u go in and out.
    3x broken 200s
    #1- 50 100 50
    #2- 25 50 50 50 25
    #3- 50 50 50 50
    5 seconds rest after 25s, 10 seconds rest after 50s and 15 seconds rest after 100s

    Warm down
    3x200 perfect swim 3min

    Total 3900scy

    i tried relaxing on the 500s and descended as instructed. I started at 5.25 and dropped about seconds per 500. On the broken 200s I focused on 500 pace rather than 200 pace. I was just plain tired today and want some rest before zones next week. Our coach was not on deck this morning due to family visiting from Illinois so this was a paper workout.
    Swim Workouts
  18. 3|21|14 SCM, pursuit for speed

    4 x 100 on 3:00 as 50 fast free / 50 easy (on 1:00 F)
    10 x 50 on 3:00 alternate between 25 AFAP free / 25 easy, and 25 HUDKF S / 25 easy
    20 x 12.5M on 1:00, DFS free
    • 7s

    The DFS frees utilized a consistent, precise, however an inaccurate timing scheme [@ pace clock straight up, do a relay start dive from side and sprint all out a few strokes, stop and view clock when 12.5M marker is in perpendicular sight (viewing straight down at bottom of shallow pool)]. Can probably cut a full second for real time.

    Below is a clip from 3/20. Noticed several things to fix with breaking transition. First is I rotate too early on first pull.
    Second is I hold streamline behind head too long such that my hands pop out of water before strokes. I should keep them tight but while slowly angling down so that my first stroke cycle starts at normal depth. This is a breakthrough in itself as I always had trouble in this area but couldn't pin it down.

    Updated March 22nd, 2014 at 11:50 AM by __steve__

  19. Friday, March 21, 2014 8:45-9:30am

    by , March 21st, 2014 at 08:22 PM (Fast Food Makes for Fast Swimming!)
    Got in a 3rd swim this week, and 3 days in a row even. Kinda feeling like I'm getting into some sort of shape, other than round. Though my everyday work keeps me busy enough!!

    1000 Free alongside the water exercise group. They have 1 lane open for lap swim during the 8-9am hour, so I was lucky to have the space.

    10 x 50 Flutter Kick w/ board @ 1:00 (held :45-:46s, last one :41ish)

    10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
    tried to stay underwater to the halfway point, but that didn't last long.

    8 x 50 Free swim @ :45

    200 Kick 'n chat with another swimmer

    2600 Yards

    Now I'm at work for 12 hours tonight, and then I've got to days of working day shift over the weekend. That's rough on the transition, but at least I get paid.
  20. Friday 3/21/14

    Friday 3/21

    AM only SCY

    4x100 @ 1:30 swim w/ snorkel
    8x25 @ :30 FR kick w/ board
    6x75 @ 1:10 pull w/ buoy + paddles
    #1/2 - no breath 1st 25
    #3/4 - no breath 2nd 25
    #5/6 - no breath last 25

    6x125 @ 2:00 drill w/ strapless paddles + snorkel
    - 25 R arm/25 L arm/25 B&A/50 DPS

    8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL)

    12x25 @ :40
    3 FAST/1 EZ
    2 FAST/2 EZ
    1 FAST/3 EZ

    300 EZ

    Total: 3000
    Swim Workouts