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  1. Head cold YUCK but chlorine is a miracle worker

    by , November 27th, 2013 at 08:07 AM (Mixing it up this year)
    I thought I was going to have to scrap todays planned sprint workout from Leslie but by the end of warmup my head opened up and I was feeling better. Of course now that I am at work I am back to feeling miserable again and all stuffed up.

    500 free
    500 free kick w/zoomers

    200 Free w/zoomers @80% went 2:36
    100 EZ
    200 IM @80% went 3:15
    100 EZ
    100 Free @90% went 1:20
    100 EZ
    100 Free @95% went 1:17
    100 EZ
    50 Free AFAP went 36
    100 EZ
    50 Free AFAP went 35
    100 Free
    4x(25 AFAP + 25 EZ) odds fly evens free went 20, 17, 19, 15
    200 Free kick w/zoomers
    300 EZ

    Total 3000 yards
    Categories
    Swim Workouts
  2. Tuesday 11/26/13

    Tuesday 11/26

    PM only SCY

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

    8x50 @ 1:00 odd: k/dr, even: dr/sw
    4x100 @ 1:15 smooth D1-4

    3x
    4x150 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ 1:45
    1 @ 2:05
    1 @ 2:25
    1 @ 2:45 (1:29, 1:29, 1:28)

    100 EZ

    4x
    4x100 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ 1:05
    1 @ 1:25
    1 @ 1:45
    1 @ 2:05 (:57, :58, :58, :56)

    100 EZ

    5x
    4x50 (#1 - MAKE, #2-4 D1-3 to FAST)
    1 @ :40
    1 @ :50
    1 @ 1:00
    1 @ 1:10 (27.3, 26.8, 31.9*, 26.2, 25.7)
    * RD3 I did BK just to mix things up.

    400 EZ

    Total: 7000

    Updated November 26th, 2013 at 10:54 PM by Calvin S

    Categories
    Swim Workouts
  3. Tuesday, November 26, 2013

    by , November 26th, 2013 at 08:13 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 67, pool at 80
    Cloudy skies with humidity at 76%

    Warm up
    4x250 1x FR-BR-BK-Fly
    /250 as 50K/50DR/100DPS/50S w/snorkel (-BK)
    8x25 SDK frontside UW on 1:00 *:15s-:14s

    *Set 1*
    1x400 IM Kick on HR as 50 Steady/50 Strong (HR=11/:6)
    2x200 IM Kick on HR as 25 Steady/25 Fast
    2x100 IM Kick on HR Fast
    ---EZ 50
    8x25 on :40 2x IMO *Fly/13s, BK/15s, BR/18s, FR/12s

    *Set 2*
    1x400 IM on HR as 25 Steady/25 Fast
    2x200 IM on HR as 25 Build/25 Fast
    2x100 IM on HR as 25 build to Fast
    ---EZ 50
    4x50 IMO on 1:00 *Fly/31, BK/32, BR/39, FR/29

    *Set 3*
    4x300 FR on HR w/snorkel-tube-buoy-agility paddles
    /300 as 50 Steady/50 Fast, desc fast 50s 1-3
    ---EZ 50 BK
    4x300 FR on HR, 300 as 50 EZ-CU/50 AFAP

    Warm down
    1x200 FR SPL-10
    2x100 IM
    100 FR EZ

    Comments:
    These workout results appear to indicate that I am hanging in there, holding on to some swimming fitness.

    As of today, all the FGCU Aquatic Center pools are now closed due to a potential leak in one of the return lines underneath the LCM pool. In the meantime they are going to proceed with draining and repairing the 25 yard pool liner with the estimate re-opening on Monday, December 16. The LCM pool repair timeline is pending a full leak detection study this Friday, Nov 11.

    So I will be swimming at the FMAC most the time, where on the plus side I can easily see the digital scoreboard clock on each side of the 25 yard width, but on the negative side the water is generally too warm, and I must use my goggles always as the water chemistry is not optimized as well as at FGCU. I like to do some kicking/swimming without goggles, the one time I did that at FMAC, I was nearly blind the remainder of the day.

    We are staying home this Thanksgiving having allocated our family travel budget for other events later this year and upcoming 2014. With all the local public pools closed Nov 27-28, I will most likely do my turkey swims at the little HOA pool in our neighborhood.

    Wish everyone a safe and memorable Thanksgiving holiday!

    Updated November 26th, 2013 at 09:11 PM by fdtotten

    Categories
    Swim Workouts
  4. 11|26|13 LCM

    by , November 26th, 2013 at 05:07 PM (Blog)
    1000 warmup WFPS

    300 bk WF

    400 of drills

    12 x 25.4m on 1:00 free turn drill, hypoxic

    400 flutter kick as:
    3 x [20m AFAP / 30 easy / (on 1:45) 50 br kick]
    100 easy DPK flutter kick
    Categories
    Uncategorized
  5. Tuesday, Nov. 26

    by , November 26th, 2013 at 04:39 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    5 x 50 fly drills
    50 EZ
    4 x
    4 x 25, 20 Y UW shooter w/fins @ :30 + 50 EZ kick @ 1:00
    100 EZ

    Main sets:

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

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    3 x (25 AFAP kick + 25 EZ) kick @ 1:15
    100 EZ

    4 x 12.5 SDK off the blocks w/chute, cruise back
    50 EZ

    4 x 25 w/chute
    100 EZ

    Total: 3600


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

    I had planned a recovery workout today. But I had Fort Son with me (dropped him at the gym) and he wanted a longer workout. So I decided to try a third day with some speed in a row. I've been doing lots of broken 75s and 100s, so decided just do do some blast 25s with mega rest. I was pleasantly surprised with the time -- I even saw a glimpse of 9s on all my 25 frees. Unfortunately, Pitt is closed for rec swim Wed-Sun. Masters still have practice on Wed night and Friday am, but no open hours. I'm hoping the Sewickley Y is only closed on Thursday.
    Categories
    Swim Workouts
  6. Monday, Nov 25, 2013

    by , November 26th, 2013 at 03:59 PM (Grandma Got Run Over By A Swim Team)
    OMG - hard workout & I must say, good effort by me!!

    500 back/free
    4 x 300 P on 4:00 (fastest was just a 3:40ish - still warming up)
    4 x 100 K on 2:00
    10 x 50 non-free on :50
    100 easy

    Four times through:
    100 @ 1:20 (held 11's & 12's - woo hoo, go me!)
    2 x 50 breast on :50
    4 x 25 (drill, 2 x 4-cycle, sprint) on :30

    200 easy
    2 x 300 drill/swim by 50's; breast
    300 free (working turns)
    300 free cooldown

    95% of the way done with my GTD. Too bad I had to lower my goal (or re-set my priorities?) One day I'm gonna make that 1,000,000 meters!
    Categories
    Uncategorized
  7. Week 61 - Tuesday

    by , November 26th, 2013 at 09:29 AM (After a long rest)
    I woke up feeling muscularly tired this morning. Yesterdays workout was tough and I was feeling it. Todays workout was another long one with some higher intensity 100s in the main set.

    Todays workout

    Warmup
    4x500 with snorkel on 6.30

    Main sets
    4x(4x100 on 1.05, 4x50 on 50 drill)
    12x100 kick with fins on 1.20

    Warm down
    100 easy

    Total 5700scy

    I held 1.01-1.02 on the 100s on 1.05 today. Based on how bad I felt I was pleased with this.
    Categories
    Swim Workouts
  8. Working in 500's

    by , November 26th, 2013 at 07:40 AM (Mixing it up this year)
    I learned one major thing... never where your goggle upside down when they are digging into the bridge of your nose. OUCH!

    An easier day today because tomorrow will be another sprint day.

    500 free
    500 free kick w/zommers
    5x100@1:30 free w/snorkle, strapless paddles & bouy barely made these
    5x100@1:45 as 50 free/50 back w/paddles held 1:32's on these
    500 breast kick w/br fins this really worked my legs
    5x100 odds free w/6 beat kick evens fly drill w/snorkle

    Total 3000 yards
    Categories
    Swim Workouts
  9. Workout 11/25/13: morning

    by , November 25th, 2013 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    18 x 50 FR
    - 01-06 = 10yd B/C on :40 (missed last two)
    - 07-12 = 15yd B/C on :45
    - 13-18 = 25yd B/C on :50

    150 loosen and out
    (Solo/Rec/2900 yds/55 min)
    -----------------------------

    In before work today. Lanes were crowded in the beginning, but opened up enough for me to do some speed work with an aerobic twist. Felt good, but was tiring. I have a longer version of this for the team tomorrow night, so something for the guys to look forward too.

    Did my 2mile loop in the freezing cold tonight, debuting my reflective jogging vest. Looks like it will be in the teens Thursday for the Turkey Trot up in Arlington (VT), my first 5k since high school. I have two uncles and a small cheering squad that I'm join - should be fun!
    Categories
    Swim Workouts
  10. Monday 11/25/13

    Monday 11/25

    PM only SCY

    2x
    400 swim
    300 pull w/ buoy + snorkel
    200 FR kick (alternating 50 w/ board/50 side kick)
    100 I.M. drill

    6x25 @ :40 12.5 FAST/12.5 EZ
    100 EZ

    2x
    4x25 @ :40 1-arm FR drill
    300 @ :30 rest FR kick w/ board FAST (4:43, 4:29)
    4x25 @ :40 B&A drill
    200 @ :30 rest FR kick w/ board FAST (2:54, 2:53)
    4x25 @ :40 stir-the-pot drill
    100 @ :30 rest FR kick w/ board FAST (1:24, 1:23)

    100 EZ

    3x
    200 @ 2:15 AE
    150 @ 1:40 AE
    100 @ 1:05 AE
    :20 rest (to put fins on)
    200 @ :30 rest kick w/ fins FAST (no board)

    300 EZ

    Total: 6400
    Categories
    Swim Workouts
  11. Monday, Nov. 25

    by , November 25th, 2013 at 03:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 50 caterpillar fly drill
    3 x
    4 x 25 @ :30, UW 20 Y + 50 EZ @ 1:15
    100 EZ

    Main sets

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

    4 x 50 free, descend to 100 pace @1:00
    100 EZ

    3 x
    4 x 25 fly w/fins (11s) @ :35 + 100 EZ

    2 x (10 x 25 over kick free w/zoomers) + 100 EZ

    10 x 25, AFAP dolphin kick to 15 m + cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3950


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

    That workout felt harder than it should have My body still feels like it needs a recovery week. I can't tell if I'm just getting old or if it's something else. Looking back at my flog, I seem to be doing more yardage than I was last spring and fewer pure recovery workouts. My GTD goal was 350 and I'm at 339 even though I was only swimming 3x a week through the summer. It also looks like I was resting more for meets, and of course there are no meets in Pittsburgh I need more meets! I want to swim a SCY meet besides Zones. I guess I'll have to travel for one
    Categories
    Swim Workouts
  12. Week 61 - Monday

    by , November 25th, 2013 at 10:17 AM (After a long rest)
    I woke up ahead of my alarm and felt pretty good. I still have some lingering affects from the lunges on Thursday and my upper body is stiff from weights on Saturday but nothing out of the ordinary. We had rain overnight so I left early for the pool and I was glad I did because it took a little longer than normal to get to the pool. Todays workout was long and hard.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    10x300 pull iwth paddles on 3.30
    300 easy
    600 swim with snorkel on 7.30 (70% effort)
    400 swim with snorkel on 5 mins (75% effort)
    200 swim with snorkel on 2.30(80% effort)
    100 easy
    10x25 on 40 holding 200 pace (we were told to do 25's until you fail or a max of 10)
    200 easy
    8x25 with power lift machine

    Warm down
    200 easy

    Total 6150scy

    The 300s did not feel smooth at all and went 3.10 on the first one and really had to work hard to get going. I went 3.08 on #2, 3.07 on #3. After #3 I held 3.05s until #8. On #9 and #10 I went 3.03's. I did not feel too bad after the 300's but it took a lot of effort to get going.The 600,400,200 were swum aerobically with an emphasis on hand entry. The 10x25's I held 12 and 13's and honestly could have kept this going for a very long time. A number of other folks stopped after 5 but I found that the send off was too slow to fail. The power rack/lift was fun and my coach ended up adding enough weight for me to fail(he said 90lbs). A long long workout for me today and suspect we will be increasing yardage all week prior to my training camp next week.
    Categories
    Swim Workouts
  13. Sprint day for a change

    by , November 25th, 2013 at 07:28 AM (Mixing it up this year)
    Since I need to loose weight I also know I need to add some intensity to my workouts so at least 2 days per week will be sprint days, 2 days of distance and 2 days of stroke work.

    I also added weightlifting back to my program 3 days a week and have been walking 30 minutes 4 days a week. If that doesn't work I don't know what will.

    My 1000 Free went well this weekend with a 13:36, it felt comfortable and was about what I guessed I would do.

    Today's workout was from Leslie Livingston

    500 free
    500 free kick w/zoomers

    4x25@:40 odds free build to fast, evens EZ
    4x25@:45 kick odds build to fast, evens EZ
    4x25@1:00 drag race from midpool AFAP to the wall then EZ to midpool
    1x50 EZ
    8x25@1:00 free burst & cruise
    2x50@1:00 EZ
    4x(25 AFAP+50 EZ)@2:00 1 each stroke w/zoomers, pulled the breast
    3x50@1:00 EZ
    3x(37.5 AFAP+112.5 EZ)@3:30 free w/zoomers did not feel I was recovering on the EZ part was hard to catch my breath but then again it has been a long time since I have trained sprints
    200 EZ

    Total 2750 yards
    Categories
    Swim Workouts
  14. Sunday, Nov. 24

    by , November 24th, 2013 at 07:43 PM (The FAF AFAP Digest)
    Swim @ Sewickley with Jim & Bill

    900 various
    4 x 100 smooth free @ 1:45
    4 x 100 descend by 25s @ 1:45, did flutter kick with fins & board
    100 EZ
    5 x (50 @ 1:00 + 25 AFAP @ 1:00)
    125 EZ
    5 x 50, 15 m AFAP @ 1:00
    50 EZ
    5 x 50, 25 @ 100 pace + 25 EZ @ 1:00
    75
    4 x 100, add :5 to each 100 as break, keep 100s at same time or less @ 2:00
    50 EX
    few backstroke starts -- going to swing arms sideways at Sewickley meet so I won't go too deep

    Total: 3600


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

    Felt pretty dreadful today after two days out of the water and weights. Hamstrings are sore. I wanted to swim yesterday, but Sewickley and Pitt were both closed. One more week until taper starts. It can't come soon enough!
    Categories
    Swim Workouts
  15. Sunday 11/24/13

    Sunday 11/24

    "Paul Blair Memorial Invitational Day #3"
    (or in my case, "Day #1")

    AM only SCY

    500 "warm-up I.M." (100 FR/100 BK/100 FR/100 BR/100 FR)
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    300 AE
    5x100 @ 1:20 D1-5 (1:04, 1:02, 1:00, :59, :57)
    100 EZ
    8x25 @ :40 V.S.
    100 EZ

    2x
    25 FAST from dive
    25 EZ

    100 EZ

    100 FR - 50.82 (24.28/26.54)

    This was in the 3rd spot of a 400 FR relay. I probably would have been right at or even under 50 seconds, but the lead-off swimmer was going for his junior nationals cut. I was politely asked to refrain from doing my "normal" (READ: quick) relay start. I can sometimes get up to 8 tenths of a second on the start. Instead, I watched the second swimmer touch the wall and then did my wind up and dove in. I figure I spotted the field ~ 3/4 of a second with that start!

    200 I.M. - 2:04.64 (26.64/32.84/35.48/29.68)

    I would have liked to have been under 2:04, but I was satisfied with this swim mainly because my backstroke leg felt great and despite feeling like I was going to die, I actually brought the race home in a (for me) halfway decent free split. My breaststroke leg, however, felt (and was split) awful.

    200 BR - 2:17.08 (31.13/34.57/35.20/36.18)

    I suffered from a serious goggle malfunction for the entire race. Really wanted to be under 2:15, and I think I would have been if I didn't have my goggles digging into my eyes edge first off every wall and flipped backwards causing me to see stars on the last 50!

    3200 yards of assorted warm up and warm down between races (I actually did 800 yards after every race because I felt so tired). I was happy with my racing given that I competed in 3 races in one short session. I also did not get much sleep last night and was on my feet all weekend because I was up in Springfield, MO coaching at the Drury Invitational and did not get home until almost midnight.

    Total: 6000
    Categories
    Swim Workouts
  16. Workout 11/24/13: noon

    by , November 24th, 2013 at 03:18 PM (Maple Syrup with a Side of Chlorine)
    The secret of a quite Sunday swim is out, as the pool was packed. I was able to sneak in:

    -200 Fr/200 Bk/200 IM drill
    - 3 x (100 kick into 100 swim with AP)
    - 10 x 125 on 2:05 (25 kick, 75 swim, 25 pull)
    --- Fast on kick and pull; swim = FR, then IM rotate x4; repeat
    - Noah's Ark pull (to the 300), then 100 loosen and out
    (Solo/Rec/2850 yds/60 min)
    ----------------------------

    Just a kick dip, working on some IM tranistions. Cold day today, around 18 degrees this morning with wind chills in the single digits. At least the sun is shining brightly.
    Categories
    Swim Workouts
  17. 11|23|13 SCM

    by , November 23rd, 2013 at 06:26 PM (Blog)
    1000 free/drill warmup WFSP

    100 drill

    26 x 15.5m TD on 0:30
    Categories
    Uncategorized
  18. Saturday, November 23, 2013 12:05-12:40pm

    by , November 23rd, 2013 at 04:28 PM (Fast Food Makes for Fast Swimming!)
    Woke up about 11:00am, after a 12 hour night, looking forward to another 12 hour shift again tonight. Fun Fun...

    Just went in for a quickie swim today.

    8 Rounds of:
    100 Free
    50 Flutter Kick w/ board
    (1200/1200)

    4 x 150 Free Pull @ 2:00 (1:42, 1:41, 1:40, 1:40)
    (600/1800)

    200 Kick w/ board EZ

    4 x 25 Fly @ :30 and gone!!

    --------------------------------------
    2100 Yards in 35 minutes
  19. Workout 11/23/13: morning

    by , November 23rd, 2013 at 12:46 PM (Maple Syrup with a Side of Chlorine)
    Joined the supper last night at youth group after helping my wife do some painting (of walls) for a friend in Hoosick Falls. The meal was delayed a little as some of the food needed to be warmed, but then the 30 kids and 15 adults chowed down. I helped to serve, then enjoyed some myself - lot of leftovers for the kids to bring home and share with their family.

    Slept in today and joined the folks at Masters:
    200 Fr/200 Bk/200 Kick/200 Pull/4x50 Quarter's Strong on 1:00/100 IM/100 shark swim

    Main set (inspired by Fort's HIT thread this week):
    2 x
    - 4 x 25 on :40 (o= build Fr, e = ez)
    - 4 x 25 on :60 Drag Race
    - 1 x 50 ez
    ~ Masters Minute
    1 x 50 on :60 @85%
    1 x 100 EZ
    1 x 50 on :60 @90%
    1 x 100 EZ (did 150)
    1 x 50 on :60 AFAP
    1 x 200 EZ (did 250)

    4 x 75 on 1:15 (snorkel: kick/swim/pull)
    200 loosen and out
    (Masters/Rec/3500 yds/85 min)
    -------------------------------------

    Haven't done a lot of high intensity stuff in a while, and I'm looking to transition the workouts in this direction for the rest of the year. Leslie always has neat ideas that can be adapted to what our team can do. Just Kevin did the workout with me, as Meg and Tom did their own thing.

    Off to see what other adventures await for the weekend. We are going to the craft fair at my son's school in a bit, then we'll see what else. I might try to swim again this evening, but then again I might not.
    Categories
    Swim Workouts
  20. Week 60 - Saturday

    by , November 23rd, 2013 at 10:41 AM (After a long rest)
    I woke early this morning but despite this felt like I had a great nights sleep and other than the linger stiffness from weights on Thursday in my legs I felt really good. We had a cold front come through Thursday night/Friday morning and after weights on Thursday it was 71F and yesterday morning it was 34F. This morning was chilly and the heat from the pool side when I entered the building felt great.

    We did a shorter workout today with some fast sprinty stuff at the end. It was fun to do some shorter stuff but everything feels like hard work, no effortless spinning feeling. I guess I can't expect anything other than this right now since we are only now starting to put more quality into the workouts. I have about 5 more weeks until my taper starts and I can't wait. The week after thanksgiving I do my crazy swim camp and this will be tough but fun(in a sick way).

    Today's workout

    Warm up
    8x100 free on 1.20

    Main set
    4x400 on 5mins holding 1.10 pace
    2x(100 AFAP on 2mins, 200 easy, 50 AFAP on 1min, 100 easy, 4x25 AFAP on 40)
    200 easy
    100 with fins AFAP

    Warm down
    200 easy

    Total 4000scy

    Followed by weights. I focused on my upper body today and did my usual 3 rounds going 10,8,6 reps per machine at 80%, Max,Fail.

    3x(bench press, inclined bench press, military press, seated row hands inside, seated row hands outside, lat pull downs hands inside, lat pull downs hands outside)

    My coach told me wanted me to use the 400s as an extended warmup and then we would do some quick stuff. I held 1.07 pace and felt comfortable on the 400s. The two rounds of fast stuff I went 53,24,11,11,11,11,52,24,11,11,11,11. My coach told me he wanted me going under 50 on the 100 with fins and I went 45(I think my coach was shocked how quick I went on this). I felt great on this 100 and actually got on top of the water, unlike the prior set where despite my times being ok, I felt awful and everything felt like I was having to force to go fast. It's amazing how feel plays such an important part in swimming fast and I suspect a lot of this is mental. Despite not feeling like I have easy speed at the moment my endurance feels good, and even on these quick swims I was recovering really quickly. Overall a good workout and a nice change from the long sets I have been doing this week.
    Categories
    Swim Workouts