View RSS Feed

All Blog Entries

  1. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/18/2013

    by , February 17th, 2014 at 01:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 choice 2:00
    odd: moderate even: 85/90%

    3 X (4 X 50 choice 1:15
    Three moderate, #4 from the blocks @ 100%

    3 X 300 pull 4:30
    Descend 1-3 and neg split

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  2. Mon Feb 17th, 2014

    by , February 17th, 2014 at 09:47 AM (Ande's Swimming Blog)
    800 warm up
    done 2 fr, 4IM krls, 2fr

    4 x 100 on 1:20 right into
    3 x100 on 1:15 right into
    2 x100 on 1:10 right into
    100 on 1:05

    50 easy

    Pull
    4 x 100 on 1:05 right into
    3 x100 on 1:10 right into
    2 x100 on 1:15 right into
    100 on 1:20

    100 easy

    4x(100kon 1:15, 50 on 35)

    Fins 14x50
    odds on 35
    evens on 45

    100 easy
    Categories
    Swim Workouts
  3. Week 73 - Monday

    by , February 17th, 2014 at 08:41 AM (After a long rest)
    I had a great nights sleep and woke feeling rested. My key card To the pool did not work for some reason today so we had to wait for Tom to arrive(usually a few of us get an extra 10-15 minutes before Tom arrives on deck), but alas not today. Today's workout was a little different for a Monday and I was again very tired at the end of practice.


    Warm up
    400 free with snorkel
    6x50 catchup on 45


    Main sets
    10x50 on 33(swum as a transition from warmup to main) with instructions to get our heart rates up.
    4x(500 on 7 min (swum as 200 pull, 100 kick, 200 pull), 100 free on 2mins AFAP)


    Warm down
    8x50 on 1min swum as double arm back, free by 25


    Total 4000scy


    I held 30-31s on the transition 50s. These were tougher than last week today and suspect they were earlier in the workout(I will have to check this). The 500s I swam high tempo aerobic holding 1.01s on the pull and 1.30 on the kick. I was getting about 1minute or so of rest due to the time taken to transition from pull to kick and back again. On the fast 100s I went 53,54,54 and 53. I felt strong and did not tie up until the very end of the last 100 but they hurt.

    We have done a lot more high intensity swimming this last week and I feel good generally. Obviously I am tired but I think this mix will really help the back half of my mid distance races.
    Categories
    Swim Workouts
  4. A quick 1 hour workout at the Y in 84 degree water

    by , February 17th, 2014 at 07:48 AM (Mixing it up this year)
    Since I have a longer ride to work from Hinesville, that means a shorter swim time to make it to work on time. My main pool was closed so the Y was the only pool open today. My guard today was one of the swimmers I coach in the evenings, Dylan.

    500 free
    500 free kick w/zoomers
    5x100@1:45 back w/strapless paddles & bouy held 1:40's
    10x25@:45 fly
    250 breast kick
    8x100@1:30 free w/strapless paddles & bouy held 1:23's
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  5. Workout 02/16/14: noon

    by , February 16th, 2014 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    I skipped swimming yesterday I order to enjoy a massage with my wife. It felt great, and I am sore today (first time that has happened) - she really worked my back over. It should help in the long run, I'm sure.

    After church this morning and before servie tonight, I was able to get in a swim. The adult swim hour is packed on Sundays, so I took it easy and basically went according to traffic. Ended up with 3000 yds in 65 minutes, which is good news as the Rec is closed tomorrow for President's Day.
    Categories
    Swim Workouts
  6. Sunday, February 16, 2014 1:00-1:45pm

    by , February 16th, 2014 at 06:32 PM (Fast Food Makes for Fast Swimming!)
    I worked last night till 3:00am, asleep just before 4:00am. Most of you on the east coast were probably just getting up with your lattes or whatever you drink, or already getting in the pool at this time (7:00am). I was off to bed though...a very tired James.
    I slept all the way till 12:20pm. Just in time to eat some lunch (breakfast) with the kids, and decided I'd hit the pool for a bit before going back to work. managed to get in a decent amount in the 45 minutes...

    1000 Free
    (1000/1000)

    Kick Set w/ short fins (all SDK on back)
    200 @ 3:00
    150 @ 2:30
    100 @ 1:30
    50 @ under :30 (went :31) so close to making it.
    (500/1500)

    12 x 75 Free Pull @ 1:00 (went :50-:53s)
    (900/2400)

    300 EZ swim, with a couple fast 25s of Fly mixed in

    ----------------------
    2700 Yards

    Still hoping to make it over to Kirkland for the masters meet next Sunday. I may have to call in "sick" that day, but truthfully it will depend more on the snowfall and such on the mountain passes. I'm not going to risk my life on heavy snow just to swim a meet, but if it's safe enough, I may be "sick".
  7. Way behind...

    by , February 16th, 2014 at 05:25 PM (Alex's swim journal)
    After all the hiccups in my routine over the last three weeks and an out-of-town job interview that kept me out of the pool for another three days at the end of this week, GTD informs me that I had better pick up the pace! 20 miles behind my goal pace now! Ouch. Yeah, it's been a bumpy ride this winter for my swimming.

    The nagging cough is still... still... still... hack... there. But aside from that, and a lack of sleep lately, my energy is back up to its normal levels now. I got in today just to loosen up and then will begin my build-up in earnest tomorrow evening... with much modified goals for the season, of course. I will focus on backstroke and freestyle distance for the rest of the season. I'm going to keep doing fly and breaststroke in the workouts, but no longer plan to swim the 200 fly or breast at any of the remaining meets. I'll probably do the 200 IM at the next meet (3/2?) and 400 IM at state (end of March) for fun, if I feel good. Otherwise, I'm really just going to focus my workouts on 100-200 back and 1650 free.

    Here's what I did today just to try to gt my groove back after three days out of the pool:

    2400 SCY/50 mins...

    started with 2000-yard straight swim (really slow, focused on long, smooth strokes... took about 38:00) , done as so:

    100 fr EZ
    100 bk EZ
    200 fr
    200 bk
    300 fr
    300 bk
    400 fr
    400 bk

    1-2 min rest, then:

    6 x 50 fly on 1:10 (avg. :50, started at :51, finished around :48-:49)
    master's minute
    100 EZ fr cool-down
    Categories
    Uncategorized
  8. 2|15|14 and 2|16|14

    by , February 16th, 2014 at 02:57 PM (Blog)
    Yesterday

    Weights

    SCM

    about 20 x 25 on 2:00 free from 95%E to AFAP
    • kept them in 15s range with a few in the 14's
    • noticed I am not any faster at 100%E than slightly less

    10 TD's


    Today

    SCM

    10 x 25 on 1:00 free, 90%, 1 breath

    • tried to let my form get me to the wall in 15s, most were high's to 16's

    10 x 25 on 1:00 free, 90%, S, alternated by 50m with and without fins

    • fins help about 1.5 sec per 25


    400 drill, F




    SCY meet next weekend

    50 back - goal is to loosen up and stay warm until the 50 free to avoid block anxiety
    50 free - no goals, I've already done the work, will leave mind in the warm-up pool
    100 free - either a genuine 100 or 50 fr SR
    Available for 4 relays - would like to do one (or more) for the spirit.



    Will have a split request form ready for the 100 free in case I don't make some relay's. I seeded a 1:05, right in the middle of each estimated time if done as a sandbagged 100, or SR. If SR I shouldn't finish too much over 5 seconds behind, but it will hurt, and yes, 100 SCY free is a long distance for me when done in the SR fashion.

    Updated February 17th, 2014 at 12:47 PM by __steve__

    Categories
    Uncategorized
  9. Auburn SCY Invitational day 1

    by , February 15th, 2014 at 09:37 PM (Pete's swim blog)
    Had a great first day today. I put in roughly 90 miles preparing for 7 200+ yard events and one sprint over 2 days. For the most part, it has paid off pretty big with some significant drops in time. As usual, the meet is well organized and has been as on-time as possible. Very much missed Ellen (ekw) and Elaine. My thoughts and prayers are with you both. Hope to see you next year! Saw Swimosaur who gutted out a 200 fly and 400 IM with me. On to the events:

    1650 Free:
    Seed time - 19:17.76
    Meet time - 19:04.24
    I was seeded #2 with my teammate #3 and Ellen's teammate, Eric @ #1. Eric had a 19:02 for his seed. Since I was shooting for a sub-19:00, the plan was to push Eric hoping to wear him out so my teammate would have a chance to knock him off (they were both in the same age group). The problem was that Eric came to swim. I stayed in contact with him for 500 yards before he started swimming away to an 18:40. If he had gone closer to his seed time, I think I could have put in a better effort. But as it turns out I was miserable after 1000 yards and pretty much swimming on my own. At 1200, I was ready to give it up. Somehow I gutted out the last 400 yards and turned in a pretty nice time. It's not sub 19:00 but I'm not going to scoff at a 13 second drop in time.

    200 Fly:
    Seed time - 2:30.63
    Meet time - 2:21.94 (32.43, 36.15, 36.37, 36.29)
    This was just a really fun swim. I was in lane three with my teammates Roger and Dave in lanes 4 and 5. Swimosaur was one more over in lane 6. My fly has improved a lot over the last year and the way this set up, there was a lot of motivation to do well. Roger got a second on me after 50 and held of my charge at the end. I was hurting after 150 but far from gassed and had plenty to make a run at Roger.

    200 Free:
    Seed time - 2:02.71
    Meet time - 2:04.61 (28.92, 31.48, 32.30, 31.91)
    As much as the 200 fly was one of my better swims, this was one of my worst. After a poor dive and bad turn @ the 50, I lost the mental battle, fatigued and just blew it. The 200 free continues to elude me. I'm capable of a sub-2:00 but can't ever figure out how to get there.

    400 IM:
    Seed time - 5:08.96
    Meet time - 4:59.20 (1:09.30, 1:22.66, 1:20.82, 1:06.42)
    I was going for a sub-5:00 time and knew I could do it but had doubts after the 200 free. I was very happy to turn around a bad race and make a goal like this.

    Tomorrow - 500 Free, 200 Br, 50 Br and 200 IM.
  10. Saturday, February 15, 2014 11:30-12:15pm

    by , February 15th, 2014 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    It feels like an eternity since I last swam, but according to my FLOG it's only been since Monday. I've done a ton of work between now and then, and had little sleep to fully recover for the most part, and that's what is taking a toll on my body.

    Tuesday night ended up being a late night for me at work, having an emergency repair that kept me over 3 hours into the early morning hours. Friday night as well was a scheduled 12 hour shift till 3:00am, and I'll be doing it again tonight too. It'll be about a 60 hour week at work, as well as the countless hours I've been putting in at home on the remodel.

    Needless to say, I'm a normal working person who swims as a hobby now, rather than a swimmer who works. It's tough mentally wanting to be able to do so much with my swimming too, but it'll have to wait. I am signed up for a meet next weekend in Seattle, but I am scheduled to work, which is probably for the better. I'd have to be rescued from the pool for not completing the 200 Fly anyway!

    Speaking of that type of stuff, one of our head lifeguards at the pool got to do real life CPR earlier this week. Not at the pool, but at home. She was visiting her mother, and her mother's boyfriend collapsed on the ground. I guess she did CPR for 10 minutes solo, until EMS arrived to take over. They credit her with saving his life. Nice job to her!


    Anyway...my short painful swim:

    500 Free - this actually felt good
    (500/500)

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s and under)
    10 x 50 SDK w/ short fins @ :45 (:40s and under) my legs were sore from this
    (1000/1500)

    3 x 100 Free Pull @ 1:20 - UGH!!!
    both my left shoulder and my cardio told me to stop on this one! I'm not a young kid anymore, and need to ease back into things.
    (300/1800)

    200 really EZ

    -------------------------
    2000 Yards
  11. Swiming at the Y again

    by , February 15th, 2014 at 03:32 PM (Mixing it up this year)
    Not too bad today only 84 and I was able to tolerate it ok. The only bad thing was that the hot tub was not hot, it was only 98 which was not refreshing after my swim.

    My fly felt strong, but my freestyle was week.

    2 times thru
    200@3:30 free
    2x100@1:30 free w/strapless paddles
    4x50@:50 free w/strapless paddles

    500 free kick w/zoomers
    10x50@1:00 free 1/2 pull 1/2 kick
    10x50@:55 fly w/monofin held :40's
    8x25@:45 free kick #3 & 6 FAST
    20x25@:45 fly odds drill evens build
    8x25@:45 fly kick #3 & 6 FAST
    8x50@1:00 free every 3rd on :45
    500 free kick w/zoomers
    5x100@1:45 free w/snorkel
    50 breast kick

    Total 5050 yards
    Categories
    Swim Workouts
  12. Week 72 - Saturday

    by , February 15th, 2014 at 10:41 AM (After a long rest)
    The SCAC conference meet has been going on at our pool since Wednesday and a lot of age group practices have been affected by the meet. My daughters training group swam at 6.30 today so we were up and out earlier than usual for a Saturday. Instead of sitting around on deck for 30 minutes I hopped in the baby pool and warmed up. Just as I was about to do the masters session Tom asked if I would swim some fast swims from the blocks with his kids. I ended up doing a fast 100 and a fast 50 before jumping back in with the masters workout group. Today's practice had some more fast pace based 200s which everyone cringed audibly when it was announced. As I wrote earlier this week these suck and hurt like nothing else and today was no exception. Due to the number of workout groups we had far fewer lanes than normal and doubled up as opposed to a lot of my practices where I get a lane to myself. I know we are spoiled and I am not complaining at all.


    Warm up
    3x400 swim with snorkel with 20 seconds between 400s


    Main sets
    100 free from blocks AFAP
    1min rest
    50 free from blocks AFAP
    2x(2x100 on 1.20, 4x50 drill swim by 25 on 50) (this was half the masters warmup)
    2x(4x50 kick on 1min AFAP, 100 easy on 1.30)
    3x(200 free on 2.05 AFAP, 50 back on 1min AFAP, 50 easy on 1min)
    200 easy
    6x50 with fins no breathing on 1.30


    Warm down
    200 easy


    Total 4150scy


    I went 50.82 with the electronic timing, and the kids told me I was out in 24 and back in 26 which are great splits for me. The 50 I felt really tight and went 24.46.


    The fast kick I held 35 and 36s throughout and worked this set very hard. The 200 set was again very very hard but again I did great holding 1.58s on all three. Today's 200s were harder for a couple of reasons; the first being I had already done the fast 100 and 50 and worked a kick set. The second reason was that there was more splash from sharing the lane. Instead of circle swimming my lane mate and I split sides which helped a little. The rest of the workout was active recovery. At the end of practice my practice group hung out for a while in the pool and then on deck which was fun while I waited for my daughter to finish and get changed. Today was a lot of fun! I do think that 2.05 is now my new send off on this type of set but Tom dropped a hint today that I will be coming down to 2 mins over the next few months. It's great when your coach sees something in you, that you don't see yourself and he has been terrific to work with throughout my masters journey.
    Categories
    Swim Workouts
  13. Q: How do I attract more fitness swimmers to my program?

    by , February 15th, 2014 at 12:00 AM (Questions from Coaches)
    Q: How do I attract more fitness swimmers to my program?

    A: Many adults are afraid they don't belong in a "Masters" swimming program. Their fears and concerns must be overcome before they will consider participating. The list of fears and concerns are daunting but can be minimized or eliminated by a genuinely caring coach. Once a coach demonstrates how much they care--rather than how much they know--a partnership between the athlete and coach can begin to form. Ideally, this partnership will develop into one of mutual trust.

    I recommend hosting a clinic for the first time Masters swimmer or novice. Many Masters programs around the country host an introductory clinic for new swimmers to meet the coach, explore the pool, and get a feel for the program's dynamics. Advertise the introductory clinic at your facility, the local sports shops, and nutrition stores. Ask your current athletes to refer a friend or family member.

    Organizing the clinic by ability level and making each swimmer feel successful during the time they spend with you greatly enhances the chances each swimmer will return. Improvement during this initial clinic should be viewed as a byproduct, not the primary goal; overcoming fears and concerns should be your primary objective of the clinic
  14. Workout 02/14/14: noon

    by , February 14th, 2014 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    Spent roughtly 2 hours digging out from the most recent winter storm to hit the area, complete with close to 20 inches of snow! A great way to get the heart moving this Valentine's Day

    Hit the pool at lunch and had the pool to myself for the first half hour:

    200 Fr/200 Bk/200 IM Drill

    4 x through with snorkel:
    - 100 kick on 1:50
    - 100 Fr pull with buoy on 1:20

    10 x 150 on 2:10, done as 2 x through:
    - Perfect Stroke with AP
    - 100 DPS, 50 Fast
    - 50 DPS, 50 Fast, 50 DPS
    - 50 Fast, 100 DPS
    - 150 BK plus :20 SR

    50 Easy
    4 x 50 on :60
    - easy FR down, :05 rest, IMO Fast back
    200 loosen and out
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    I felt really great in the water, and took advantage of the empty pool to the fullest extent possible. After the swim, I broke out my roof rake to complete drylands for the day.
    Categories
    Swim Workouts
  15. Week 72 - Friday

    by , February 14th, 2014 at 06:00 PM (After a long rest)
    I was late waking up this morning but luckily was able to drag myself out of bed and get to the pool early enough to open up and let one of my friends in early. She is atttending nursing school and has to start practice 30 minutes earlier than everyone else so she can make her first class on fridays. It was a close call to me being late!

    Todays work out was a beast of a workout yet again. More high intensity high pace work. This is not what I like(because it hurts so bad) but exactly what I need to be working on.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x50 free back on 45
    10x50 on 50 alternating kick swim, by 25 and drill swim by 25

    Main sets
    3x(100 AFAP on 2min, 50 AFAP on 1min, 150 AFAP on 3mims)
    100 easy
    10x100 kick with fins on 1.30
    100 back AFAP
    200 easy
    100 fly AFAP
    200 easy
    100 free AFAP

    Warm down
    200 easy

    Total 4600scy

    This workout hurt so so bad. That said I swam a great practice today.

    I was told to hold 55s on the 100s, 25s on the 50s and 1.25s on the 150s. I held 55,54,55 on the 100s, 25,25,25 on the 50s and on the 150s went 1.25,1.27,1.27. The 150s hurt really bad and despite my best efforts my stroke shortened and my turns sucked towards the end of the second and third 150s.

    My big take away from this morning was that I am circle swimming as I get tired and once again my turns and kick suffer as I get tired. Despite hating this workout because it hurt so bad i feel this is exactly the type of workout I need to incorporate into my training more regularly.

    The back, fly and free were to pace one of Tom's junior racer girls who is working on TAGs(Texas Age Groups) cuts at a meet a week tomorow. It was fun to swim with her and I went 1.00 on the back, 1.00 on the fly and 51.2 on the 100 free. I had not swum a 100 fly since I was 16 so it was fun to swim but I had a small cramp on the first turn that luckily did not turn into a big cramp.

    I met with Tom after practice and talked about what worked and did not work on the last training cycle. We also discussed my meet lineup for worlds and he suggested me dropping the 800 but I asked if we could leave that decision until May. His fear is that it's the first race of Worlds and it could impact my other races. I struggle with what to do because I think I can go under 9mins on the 800 and this will place pretty high(8.50 mids have won the last two World Masters in my age group), and I don't like giving up events. His logic makes complete sense but we will see how things are going long course in May and then decide. We also talked about my taper and pace work and we agreed to make some adjustments. We plan on incorporating more high intensity pace work like today's main set throughout the training program. The thought being that this will help with my speed over the events I stand the best shot at worlds, namely the 200 and 400. We also talked a great deal about my taper and we are going to try something a little different, dropping my yardage earlier but overall shortening my taper by a week. This may change if I drop the 800. Tom's fear is loosing my base endurance with too long a taper at too low yardage. Its a fine line when you swim everything from the 50 to the 800.

    Updated February 14th, 2014 at 06:10 PM by StewartACarroll

    Categories
    Swim Workouts
  16. Friday 2/14/14

    Friday 2/14

    AM and PM SCY

    AM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :10 rest under H2O kick w/ fins
    4x150 @ 2:00 pull w/ buoy + paddles breathing 2-4-6 by 50

    "I.M. Test Set"
    6x25 @ :30 FL SMOOTH (14.1, 14.1, 14.3, 14.2, 14.5, 14.3)
    5x50 @ :50 BK BEST AVG (33.8, 33.9, 34.0, 34.1, 34.1)
    5x50 @ :50 BR BEST AVG (34.1, 34.1, 34.2, 34.2, 34.0)
    5x100 @ 1:15 FR #1-4 STRONG, #5 N.S. (1:04.1, 1:04.5, 1:04.5, 1:04.8, 30.0/28.5 - 58.5)

    2x
    6x50 @ 1:00 drill/swim by 25 w/ snorkel
    300 FR/FL by 75 kick w/ board + fins

    Total: 4550

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 BR kick w/ board
    100 swim
    100 I.M. drill

    3x100 @ 1:30 FR kick w/ board + fins
    200 @ 2:40 swim w/ paddles 3-2-1-0 breaths per 25
    3x100 @ 1:30 FR kick w/ board + fins
    4x50 @ 1:00 swim w/ paddles 3-2-1-0 breaths per 50
    3x100 @ 1:30 FR kick w/ board + fins
    8x25 @ :05 rest swim w/ paddles 0 breaths per 25

    300 EZ w/ snorkel

    Total: 3000
    Categories
    Swim Workouts
  17. 2|14|14 LCM (sorta)

    by , February 14th, 2014 at 02:38 PM (Blog)
    Measured the section of the pool I use for short efforts that was originally estimated at 12.2M, it is actually 12.6M.

    WARMUP
    30 x 12.6 on 0:20 free :/

    WORK
    10 x 12.6 on 1:00 free, fast :/ (12.6 easy)

    5 blocks from the start
    Categories
    Uncategorized
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/17/2013

    by , February 14th, 2014 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right

    1 X 500 kick

    4 X 250 pull 3:45
    #1/2: negative split
    #3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 x 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:45
    4 X 50 free--swim down-- 1:00

    4700Y
    Categories
    Swim Workouts
  19. Long Course Friday....YEAH!

    by , February 14th, 2014 at 08:18 AM (Mixing it up this year)
    So nice to see long course today. I still had to deal with the flotilla of fins in the lane next to me. So it was like doing an open water swim with lots of waves. Maybe some day I can build my own pool!

    500 free
    500 free kick w/zoomers
    5x200@4:30 IM went 3:58, 3:58, 3:57, 3:57, 3:52 fly felt good the rest was recovery
    500 free kick w/zoomers
    500 free w/snorkle
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim

    Total 3200 meters
    Categories
    Swim Workouts
  20. Thursday, February 13, 2014

    by , February 13th, 2014 at 10:32 PM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    Air temp of 67, pool at 83
    Partly sunny skies with humidity at 60%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    1200 FR Swim as 6(50RALA/50CU,2[25DPS/25Fast])
    ---200 BR Kick

    *Set 2*
    4x300 FR on HR, 300 as [25 Strong/75 Steady, 2(25 Strong/25 Steady), 100 desc by 25 1-4 Steady to Fast]
    /with agility paddles-snorkel
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    3x200 Kick steady/fast by 25 on :30 rest, 1)BR, 2)BK, 3)Fly
    2x200 IM kick/swim by 25 on :30 rest

    *Set 4*
    500 Fly as 4(25k/50dr/50swim) w/fins
    400 BK as 4(25k/25dr/50swim) w/fins

    *Set 5*
    1000 FR Steady State ABPST w/fins-snorkel-agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 FR/Bk by 25
    100 IM EZ

    Comments:
    It was a beautiful sunny 65F SWF day, and the FMAC was closed because the forecasted high temperature did not go up to 70F. I did some errands and headed south towards the San Carlos Community pool to renew my lapsed annual membership as an alternative to FMAC along with the uncertain time-frame for FGCU to reopen.

    Name:  sancarlospool.jpg
Views: 341
Size:  43.4 KB

    I swam occasionally at the San Carlos Community Pool during late 2011 and early 2012 before joining FGCU Aquatic Center with the 50 LCM facility. This 8 lane facility is managed by the Lee County Recreation and the aquatic staff is Star Certified versus Red Cross. Their cold weather policy is far more liberal, and lap swimming is available at earlier hours. The main drawbacks are a 3'6" shallow end, warm water, and the facility is closed on Sunday and Monday. The lifeguards and staff are the most professional in the area and the water chemistry is always in great condition.
    Categories
    Swim Workouts