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  1. Friday, November 16, 2012

    by , November 16th, 2012 at 02:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 68, pool at 80, 100% water clarity.
    Cloudy overcast skies with humidity at 62%

    Warm up:
    1x2000 as 200 FR/200 BK

    *Set 1*
    5x200 BR on 1min rest, done as 50K,50S
    • Kicking; alt 50s as kick w/bd and kick on back
    • Swim; narrow kick, press legs together, tuck chin, hold streamline into the pull.

    200EZ BK/FR

    *Set 2*
    5(2x50 on 1:00, 1x100 on 2:00) results:
    1. 32, 32, 1:05
    2. 32, 32, 1:05
    3. 32, 31, 1:04
    4. 32, 32, 1:04
    5. 31, 31, 1:03

    500 BK DPS with compact streamlined turns

    *Set 3*
    10x50 on 1:00 SDK w/fins as 25/backside, 25/frontside
    Focused on 15+ yds underwater, tight streamlined arms behind head
    • 1-5 did 35s
    • 6-10 did 36, 35, 33, 31, extra :30 rest, 29

    Warm down: 400 EZ FLY 25K/25DR/50 Swim

    • Arrived to the pool feeling tired & sore, but after warm up I was ready to try making a good effort.
    • Warm Up - The usual moderate smooth pace with a focus on technical stroke details.
    • Set 1 - My BR Kick is becoming stronger so I can do more breaststroke, Coach adjusted my body position with more streamlined extension off the kick transition to pull.
    • Set 2 - Working on extending the smooth, controlled :32/50 pace into 100s, and later 200s. Did 1 min & 2 min intervals for enough recovery to get HR back down to 11/6 and keep technique as best possible. The progress so far is good considering this is my 3rd week of higher intensity swimming with intervals.
    • Set 3 - Joel and I did these together, hence the descending times as we were flat out racing each other on the last two 50s.
    • Warm Down - I have been doing different strokes in recovery and and warm down swims to get in more exposure to all the strokes.

    Updated November 17th, 2012 at 01:05 PM by fdtotten

    Swim Workouts
  2. Humor and friendship help meeting goals

    by , November 16th, 2012 at 01:46 PM (Colleen Conway's blog)
    So I watch way too much BRAVO tv, Real Housewives all of that. At the end of every practice that I do with my husband, we usually do around 12 x 25s fly sprint.

    He goes ten seconds ahead of me, and then lets me know what my time is. When I touch the wall he will tell me my time and if anyone were sitting near us they would probably be laughing their head off because we sound like an old bickering couple. It usually goes like this:

    Kyle: "Ok 13. Good."...."Mid 13"
    Me: "What do you mean?? Was it 13 or really 14? Are you lying to try to boost my confidence? My coach used to pull that, dont do that, I have to improve" ( 25)
    Kyle: "ok you were almost at 12....but you hit on the 13..."
    Waa Waa Waa etc. LOL.

    So lately my new thing, to add humor to our 25s, is when I touch the wall, he can say a certain word when I touch depending on the time. This pretty much makes both of us choke on water at the wall with laughter. Our scale goes like this. So for a 25 fly, a 13 is greattttt. A 12 is fabulousssss. An 11 would be excellenttttttt. Now you have to imagine these words drawn out in a really hilarious over the top manner... thats where imitating characters like some of the housewives from reality shows on BRAVO comes in, really over the top. Anyways, these sorts of things do make me laugh when I'm about to do a sprint,and having fun while swimming, and having humor about it makes it worthwhile.

    I have been doing consistent 13s now. A month or so ago I was doing 14-15s. So my goal is to start hitting 12s. My ultimate life goal is 11s and I would be a happy camper.
  3. FAST Fri Nov 16th, 2012

    by , November 16th, 2012 at 01:08 PM (Ande's Swimming Blog)
    FAST Fri Nov 16th, 2012

    15 days till my SCM meet

    sent in my entry on Tue

    Swam on Tue & Wed didn't blog
    Lifted Wed and plan to lift today or tomorrow

    Whitney coached
    SCY UT Swim Center main pool north end with blocks
    6:00 - 7:30 dove in on time
    Swam with ned, David, Keith, Jeff & Tyler
    Beside Chris, Chris, Mike, & Todd
    Jim, Gull, Larry & Sloan

    Warm up
    went 1000 doing easy 50's on 45

    Main Set

    assigned 2 rounds of
    4 x 50 Best ave on 1:00
    300 easy
    5 x 100 best ave on 2:00
    300 easy

    50's easy speed on Pt1 R1
    (3 x 50 on all 300 easy's)
    25 fast 25 easy on the 1st round of 100's
    Pt 2
    25 fast 25 easy on the 50's
    & 25 fast 25 easy on 100's
    raced mike on 2, he's looking fast

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd
    2012 South Central SCM Reg Championships

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Swim Workouts
  4. How to train for a 400 free gridge

    by , November 16th, 2012 at 12:11 PM (Random Nonsense)
    My three pronged approach:

    1. Spend more time traveling than training and ignore that training can actually occur while traveling.
    2. Supplement wine consumption with beer consumption.
    3. Modify Rushall training to include more rest and less volume at lower efforts. This modified form can actually be done with or without a noodle.

    The key to success with this approach is taking a gridge with an overwhelming advantage, and that's exactly what That Guy did.

    Except he wasn't following my plan.

    While everyone reading That Guy's blerg thought he was doing laps across Puget Sound, fly/back, he was actually secretly crafting the perfect 400 free time drop. If anyone had actually read the bloog, they probably would have noticed this plan, but it was wisely hid in plan site.

    That Guy was so confident in his devious plan that he started randomly signing up anyone who passed by for this gridge.

    Imagine, training hard for a gridge. I tried that once and ended up with broken ribs.

    This time will be different. This time I will show up wholly unprepared, but with a functional rib cage, and have faith that my only 400 free time on record was a fluke in the most negative sort of way, and I can fake (or bribe) my way to an official 16 second time drop needed to beat That Guy.

    As for rxleakem and aztimm, how I am supposed to know how much to bribe the officials? They have not even swam yet. Bugger that.
  5. 11.16.12 - Friday workout

    by , November 16th, 2012 at 10:07 AM (Pete's swim blog)
    Swam w/ Aundrey, Meredith, Dave, Dave, Dave, Roger, Danny and Keith. Woke up late this morning and rushed to the pool. I got there as warm up was ending. So, I effectively got 300 yds of warm up before the challenge set. Not good. Short day today. I'll probably make up a lot of it at the meet Sunday.


    Challenge Set:
    6 x 50 - :50
    2:00 Break
    200 Free broken at 50s w/ :12s in between each 50. Made 2:04. Lack of warm up killed me. Never got up to speed.
    100 Easy

    12 x 25 - :40 No breath

    8 x 100 - 1:30
    * 1-4 convert 25Br/75Fr to 100Br (Made last one on 1:22)
    * 5-8 convert 25fl/75fr to 100fl (Made 100 fly but not by much)
    100 Easy

    5 x 100 - 1:40 (50 Catchup stroke w/ kickboard/50 kick)
    25 Easy

    4 x 800 Medley Relay (by 50s) - I got the Breaststroke leg
    25 Easy
    3 x 1000 Free Relay (by 25s)
    25 Easy

    200 Cool down

    (3100 Total)
    Swim Workouts
  6. Thurs, Nov. 15, 2012 7:10-8:30pm

    by , November 16th, 2012 at 01:51 AM (Fast Food Makes for Fast Swimming!)
    Got in late since I was coming from my son's swimming lesson, and we left early since we're doing an "EZ day" for the meet this weekend. I'm not swimming till Sunday, but everyone else has all 3 days to race. I'm gonna try to get to the pool tomorrow evening and battle the lap swimmers.

    Warmup (in late):
    They did 300 Free, 300 Kick w/ board, 300 Free Pull
    I did 300 Free during the 300 Pull

    Kick Set:
    5 x 300s Kick w/ fins @ 4:30 I did SDK on back.
    Can you say WTF? I held 4:00-4:15s on these. I just didn't have the will to try too hard on these. The kids leading my lane were just lapping me at my 250 turn, and were going sub 3:30s on them. WOW!

    Main Set:
    10 x 100 @ 2:00 All Choice of Stroke, but same stroke for each pair

    Odds EZ, Evens FAST
    • 1st pair: Fly w/ fast one 1:06
    • 2nd: Back - 1:15
    • 3rd: Breast - 1:18
    • 4th: Free - :59
    • 5th: Free - :58

    Dive 25s Fast:
    • 3 were Fly
    • 2 were Back
    • 2 were Breast
    • 2 were Free

    No cool down.

    Out a bit early, and ready for the meet...or, uh, work tomorrow.

    3025 Yards
  7. 4500 interval workout

    by , November 16th, 2012 at 01:02 AM (Alex's swim journal)
    Last night I only had 40 minutes before the Y closed, so I did little more than an extended warm-up--1750 in 35 minutes broken up like so:

    100 fr
    100 br
    100 bk
    500 EZ fr
    10 x 50 on 1:00 (~:45)
    100 bk
    100 br
    250 EZ fr

    Today I had about an hour and a half, so I did the following:

    100 fr
    100 br
    100 bk

    MAIN Sets:
    10 x 100 on 2:00 (1:32-1:36)
    10 x 100 on 1:45 (1:34-1:36)
    10 x 100 on 2:00 (1:31-1:38)
    10 x 50 on 1:00 (:44-:46)

    100 br
    100 bk
    500 EZ fr (probably 1:45-1:50/100 pace).

    This was much more grueling than I expected... I really have lost endurance from last summer when I could do a workout with 5 sets of 10 x 100 on intervals from 2:00 to 1:40. Today I only had 3500 of not so hard swimming with generous intervals and still felt like crud by the end. The EZ 500 in the cool-down was encouraging though.
  8. Wed. Nov 14 - Hodge Podge

    Swam with Dave B, Dave M., Megan, Peter, Roger, Andrei, Danny, and Ray. Had a lane to myself - against the wall with three next to me. It was like open water swimming.

    Roger came up with some kind of complicated swim/kick on descending intervals until you can't make it any more set. So, I sort of matched them doing my own thing. Hence, I did a hodge podge. Arms were tired so I didn't work speed but pace and endurance.

    5x200 Free on 3:00
    200 Kick
    100 Back
    200 Kick
    200 Free
    100 Back
    200 Free
    100 Back
    200 Kick
    200 Free
    100 Back
    100 Kick
    500 Back w/paddles - 6:55
    500 Back w/paddles - 7:07
    550 Free
    4x50 Fly/Back on 1:00
    2x100 IM
    5x100 Back w/paddles on 1:35

    5150 yards
    105 minutes
  9. Thursday, November 15, 2012

    by , November 15th, 2012 at 06:52 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%

    Warm up:
    1x1200 RIMO by 300

    *Set 1*
    4x400 IM Swim/Kick
    Each 400 as 4(50 Swim "Strong"/50K "Steady", 1min rest)
    4 rounds:
    1. 50FLY/50k-BK
    2. 50BK/50k-BR
    3. 50BR/50k-FR
    4. 50FR/50k-FLY


    *Set 2*
    10x100 SDK w/fins
    • 1-5: 2(25/back, 25 front)
    • 6-10: 2(25 R/side, 25 L/Side)


    *Set 3*
    6x200 on 3:00 as 50BK, 50FR
    • 1-3: 2:25, 2:19, 2:17
    • 4-6: 2:19, 2:17, 2:14

    Warm down: 200 EZ


    • Same ongoing sore muscles, and tired legs, but also beginning to feel some strength gradually evolving.
    • Warmup - Swam all the strokes smooth and long, in the fly only 25s 1&7 were drill.
    • Set 1 - The 50s swim were about 200 IM race pace effort, into steady kicking (not recovery pace)
    • Set 2 - My friend Joel likes to doing SDK with fins, so we did this together
    • Set 3 - Was going to pull these 200s, but paddles straps broke. Went way more harder and faster then intended working hard to stay with Joel who was doing free pull with paddles.
    Swim Workouts
  10. Workout 11/15/12: Preston's birthday

    by , November 15th, 2012 at 06:35 PM (Maple Syrup with a Side of Chlorine)
    00 Fr/200 Bk/200 IM drill w/u
    4 x 100 kick on 1:45

    5 x 200 on 2:45
    - 1-2: FR pull with buoy
    - 3-4: 100 FR/100 BK pull with buoy
    - 5: IM - went 2:40

    5 x 50 on :55
    - 1-4: Quarter's Strong
    - 5: FAST - went 26 high

    Noah's Ark as loosen and out
    (Solo/Rec/2750 yds/50 min)

    Still feeling the effects of this head cold, which I am thankful has not moved to my chest. Have been able to catch up on rest, which is the most helpful thing for me, so I had a nice swim today with a little bit of speed play. I will be dry through the weekend, and plan to get back into the swim of things early next week before the holiday.

    I signed up for the BU meet today. I split request the 800 during the 1500 last weekend so I don't have to travel to Boston on the Friday of the meet to swim it. I am planning to drive down in the morning and spend the night in the city. They offer all SCM events (except the 1500), and a max of 5 events per day. As is usually the case, I'll be swimming some back to back events, but after looking at last year's timeline and the number of entries so far this year, I should be able to get some rest between efforts. Last year 515 swimmers entered, and we are only at 142 right now, which bodes well for me to get more rest I decided to swim 5 a day, and here is my lineup:

    6 Male 100 SCM IM 1:11.62 12/08/2012
    8 Male 200 SCM Breast 3:13.31 12/08/2012
    12 Male 200 SCM Back 2:24.82 12/08/2012
    18 Male 50 SCM Fly 0:31.20 12/08/2012
    20 Male 200 SCM Free 2:14.30 12/08/2012

    30 Male 400 SCM Free 4:45.57 12/09/2012
    34 Male 100 SCM Free 1:00.43 12/09/2012
    38 Male 50 SCM Back 0:31.15 12/09/2012
    44 Male 200 SCM Fly 2:43.33 12/09/2012
    48 Male 100 SCM Back 1:07.75 12/09/2012

    I have three gridges going at this point - 200 breast with Aztimm (looks like Stud will be on the DL for this), the parlay 400 FR with Jaadams1, That Guy, qbrain, and Aztimm, and the 50 back with Fortress Any other takers? Most know of my lack of fondness for the 2breast, but thought it would be fun to swim it with the guys and use it as an excuse to work my worst stroke for IM purposes. Fort beat me last year, so I will use that for motivation to come out this year (although she'll probably beat me again ).

    Now, what about that 200 fly? It was a toss up between doing that again (and racking up more individual points since last year only one person in my age group swam it) or the 50 breast, which is right before the 100 back - I opted to loaf a 200 fly for points and get more rest for the backstroke. 1600 scm's of racing, three hours travel each way - and I have to be at work the next day for a 12 hour shift.
    Swim Workouts , Planning
  11. 11.15.12 - Thursday workout

    by , November 15th, 2012 at 06:05 PM (Pete's swim blog)
    Great! The blogs are back! Swam w/ Dave, Dave, and Keith. Got the latest psych sheet for the NAC Masters Sprinting Turkey Classic. I'm seeded first or second in way too many events. Now, I'm second guessing my times! Gotta keep telling myself it is for fun. I picked today's sets in order to get ready for the meet Sunday. Lots of 125s and 75s to get used to the SCM distance.


    700 Warm up

    10 x 125 - 2:00
    * Odds hard stroke (made 1:35-1:45)
    * Evens easy free
    100 easy
    I did the first fly and made 1:35 or so. First 75 felt great. Last 50 felt horrible. Rest were breaststroke. Started on 1:45 and tweaked things until I could make 1:40 on the last couple. Fly is in the ballpark of my seed times. Breaststroke is a few seconds off. Hopefully the dive and the competition help me go a little faster.

    10 x 75 - 1:15
    * Odds hard breaststroke (made 1:00-1:05)
    * Evens easy free
    100 Easy

    4 x 200 - 3:00, descend (2:35, 2:28, 2:23, 2:18)
    2:00 Rest
    Timed 225 (2:35)
    75 Easy
    This is close to where I want to be Sunday. The first 100 was very fast and I was feeling the cumulative yardage of the workout at this point. I should be faster at the meet.

    5 x 50 - 1:00 SDK w/ fins down, easy back
    6 x 50 Pull - :50 Descend (made :27s at the end)
    6 x 50 Kick - 1:00
    4 x 50 Pull - 1:00 (made :29-:32)

    200 Cool down

    (5250 Total)

    Updated November 15th, 2012 at 06:59 PM by pmccoy

  12. Thursday, 11/15/12

    by , November 15th, 2012 at 05:51 PM (A comfort swimmer's guide to easy swimming)

    Very simple workout today.

    2 x 1650 NS, rest 1:00 between each.
    - on 1st one I went 24:45, on 2nd went 24:37.

    100 easy DAB for cool down

    Total: 3400 yards
  13. this one should have been long course

    by , November 15th, 2012 at 08:39 AM (Mixing it up this year)
    I have my own lane on Tuesday and Thursday so I was wanting to use the Monofin today. I don't like using it when I have to share... I could hurt someone with it.

    The left shoulder has been giving me some issues so I decided not to do my weightlifting last night. I will try tonight if it feels ok. I think I just have a lot of muscle cramping going on. My left shoulder and right quad are both cramping at the same time then they both subside for a while.

    Oh well...

    400 free
    4x50@1:00 25 catch up drill + 25 build
    4x50@1:00 IM order
    4x25@:45 kick descend went 39, 35, 31, 28
    100 EZ

    500 Free kick w/zoomers every 3rd 25 fast
    5x200@4:00 fly w/monofin as 50 rt arm/50 lt arm/50 kick/50 swim fast went 3:11, 2:59, 2:47, 2:41, 2:36

    500 EZ w/snorkle every 3rd 50 kick

    Total 3000 yards
  14. Wed, Nov. 14, 2012 7:00-9:00pm

    by , November 15th, 2012 at 02:09 AM (Fast Food Makes for Fast Swimming!)
    This is the first workout where a few of the high school girls came back to practice from the high school season that ended. They were in for a rude awakening as well. Sty thing was that we had 7 in our lane, and it made for difficult swimming at times.

    600 (25 Free/75 Breast)

    Kick Set w/ fins (did SDK on back)
    4 Rounds of:
    • 1 x 200 @ 3:00 (the easiest part)
    • 1 x 100 @ 1:25
    • 1 x 50 @ :40
    I was 4th out of the 7, and luckily #5-7 in the lane weren't good kickers, or they weren't putting forth the effort (which I think is more the case).
    (1400/2000) <--notice how 3/4 of our yardage is kick?

    6 x 200 Free Pull @ 3:30 Desc. 1-3 (yeah right!)
    did the first one easy (2:20) and was running into the back of the lap traffic. After this I'd catch them by the 125 or so, and have to do front scull for a 25, then I'd rest :10-15 seconds and swim the last 50, yet still run into them again.
    Coach John said to me that it was a "Cluster out there...and you know what I mean to say."
    It was a true mess in there, and he said we're not going to be able to do things like 200s like this, and are in dire need of more pool space.

    16 x 25 Swim w/ fins @ 1:00
    Odds Fly, Evens Free -- GO FAST!! I did SDK to 15 Meters or more on each

    400 Stretch out swim

    At this point we went into the deep tank which is about a 12 yard square tank, and lined up around the perimeter with kickboards and kicked the perimeter trying to get a whirlpool action going in the pool. We were told to push off each of the 4 corners to keep it moving, and this was fun, but for some reason the kids couldn't push off the walls very good (kinda like in normal swimming), and I'd keep running them over. We did stuff like this for about 10 minutes or so.

    Then back to the regular pool:

    8 x 50 @ 1:30, 2 of each stroke in IM Order
    Odds Drill, Evens Sprint
    Fly :30
    Back ???
    Breast :36
    Free :28

    200 EZ and out

    4600 plus the deep tank kicking stuff

    A fairly EZ practice, once we finished that opening kick set. Tomorrow will be the last team practice of the week, as we have a 3 day meet weekend out in Cheney, WA. I'm only going to swim on Sunday.
    200 Fly, 200 Back, 200 Free.
  15. Verifying membership when hosting swim clinics

    by , November 15th, 2012 at 01:00 AM (Questions from Coaches)
    Q: If I host a swim clinic, how do I verify USMS membership of the participants?

    A: It's important to make sure that your clinic information and marketing materials state that USMS membership is required to participate in the clinic. This protects your liability insurance.

    1. Require each participant to show a copy of current membership card at the clinic check-in.
    2. Require each participant to provide current membership number, name as it appears in the USMS database, and LMSC. Verify this information with the LMSC registrars.
    3. Use the third-party event registration vendor, Club Assistant, that can verify the participants as they register for the clinic.
    4. Allow non-members to register for USMS the day of the event. Have a device capable of connecting to the Internet so online registration is possible or have paper entries available. Make sure registrants are aware that online registration requires either a MasterCard or Visa. American Express is not accepted. Checks are accepted for paper registration.

    Any one of these options should ensure that all your participants are registered for USMS.
  16. Lane by myself

    Another practice with only six of us there. Good news was that we all got our own lanes. Pretty simple tonight.

    10 min choice
    --Was talking to my coach and only got in 300

    2 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:15 build w/paddles and bouy
    4 x 100 @ 1:30 descend w/bouy
    2 x 50 @ 1:00 backstroke

    20 x 100
    --Free @ 1:30, Non free @ 1:45
    1 free
    1 stroke,went bk
    2 free
    2 stroke, went 50bk/50br
    3 free
    3 stroke, went 25fl/50bk/25br
    4 free
    4 stroke, went IM

    200 w/d

    3750 scy

    Short and simple tonight and kinda nice to have my own lane. We were suppose to hold are stroke together throughout the main set. I managed to do so and I felt powerful especially on the free swims.
  17. Lane by myself

    Another practice with only six of us there. Good news was that we all got our own lanes. Pretty simple tonight.

    10 min choice
    --Was talking to my coach and only got in 300

    2 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:15 build w/paddles and bouy
    4 x 100 @ 1:30 descend w/bouy
    2 x 50 @ 1:00 backstroke

    20 x 100
    --Free @ 1:30, Non free @ 1:45
    1 free
    1 stroke,went bk
    2 free
    2 stroke, went 50bk/50br
    3 free
    3 stroke, went 25fl/50bk/25br
    4 free
    4 stroke, went IM

    200 w/d

    3750 scy

    Short and simple tonight and kinda nice to have my own lane. We were suppose to hold are stroke together throughout the main set. I managed to do so and I felt powerful especially on the free swims.
  18. Wed., Nov. 14

    by , November 14th, 2012 at 08:17 PM (The FAF AFAP Digest)

    600 various
    10 x 25 DPK back shooters w/fins @ :40
    50 EZ
    10 x 25 DPK belly shooters w/fins @ :40
    50 EZ
    4 x 100 drills @ 2:00
    50 EZ
    5 x 50 breast drill (1 pull, 1 dolphin, 1 ship kick)
    50 EZ
    5 x 50 free smooth
    50 EZ

    Total: 2250


    Just a super boring recovery workout. Gah, I really find these hard to get through. This feeling does not bode well for upcoming taper ...

    Body feels fatigued from training. I hope a couple days rest will mean that I don't suck on Sunday. Teen Fort will be swimming too. She's most jazzed about relays, but we still need another fast dude besides Speedo for mixed relays. No psych sheet yet. But last I checked there were only 128 people entered with tomorrow as the deadline.
    Swim Workouts
  19. Wednesday, 11/14/12

    by , November 14th, 2012 at 08:13 PM (A comfort swimmer's guide to easy swimming)

    Warm – up (1000)
    1 x 400 –swim choice
    4 x 100/20sr
    - odds: 25 scull/25 R arm/25 L arm/25 kick
    - evens: 50 drill/50 swim
    4 x 50/55 back, build

    Main Set (1400)
    4 x 200/3:15, smooth light build wthin each and desc set
    - went 2:55-2:47-2:44-2:41
    6 x 100/1:45 back smooth, build
    - ave 1:30 on these (slowest 1:32, fastest 1:28)

    Kick (600)
    1 x 600 continuous kick
    - 300 w/board and snorkel/300 on back in streamline. did this in 12:45

    Warm down
    100 easy free

    Total: 3100 yards
  20. Wednesday, November 14, 2012

    by , November 14th, 2012 at 06:35 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 60%

    • Swam with Joel, my friend visiting from Ventura, CA, a professional beach lifeguard. We match up well doing different kinds of swimming in the same set. It is always fun and challenging when we swim together.

    Focus - Freestyle, Backstroke,Pace

    Warm up:
    1x2000 FR/BK S done as
    4(1x300 FR, 1x200 BK) Build effort 1-4
    200 EZ

    *Set 1*
    10x100 FR S on 1:40 =< 5:30 500 pace
    • 1-3; 1:07, 1:06, 1:05
    • 4-7; 1:07, 1:05, 1:04, 1:05
    • 8-10; 1:06, 1:06, 1:05


    *Set 2*
    1x1000 FR/BK S, alt by 25, Broken as:
    4x150 on 2:15, 4x100 on 1:30, desc each 1-4
    • 150s; 1:48-1:41
    • 100s; 1:12-1:07


    *Set 3*
    3x400 Kick w/fins, Swim, rest 1 min each, as
    1 each: Fly, Back, Free (50K/f, 50S/f)
    Did the 400 free as 8x50 on 1:00 50K/f-50S/f
    • 50s S/f: 26, 26, 26, 25

    Warm down: 200 EZ


    • I am continuing to make progress with the dryland program and higher intensity swimming with intervals. Still having some sore muscles, and tired legs, but there is enough energy to make a good effort each session.
    • Warmup - Working on the front end of freestyle, and alternating with backstroke.
    • Set 1 - Trying to swim a strong controlled pace with with consistent front end technique, effortless streamlining turns, and steady, smooth, but not hard kick.
    • Set 2 - More of free/back combination swimming.
    • Set 3 - Conditioning for fin swimming later in season in sprint sets.

    Updated November 14th, 2012 at 10:04 PM by fdtotten

    Swim Workouts