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  1. Week 61 - Friday AM

    by , November 29th, 2013 at 12:28 PM (After a long rest)
    I know I am a very sad crazy man but I woke excited about swimming with the senior racer group this morning; it was almost that feeling before a meet; nervous energy.

    I had a great Thanksgiving with my wife and two kids, it was quiet but very relaxed. We went for a walk mid afternoon and watched the entire lord of the rings trilogy(12 hrs) which included a 2 hour knap at the start of Two Towers. My wife cooked a great dinner and I went to bed quite early and had a great nights sleep.

    Today's workout with the senior racers was as follows.

    Warm up
    600 reverse IM swum by 50 kick, drill, swim

    Transition set
    8x50 free on 40 smooth
    8x25 kick on 25 smooth
    6x50 free on 45 moderate
    6x25 kick on 30 moderate
    4x50 free on 50 strong
    4x25 kick on 35 strong
    2x50 free on 55 fast
    2x25 kick on 40 fast
    100 easy

    Main sets
    6x(200 kick on 3.15 swum 150 strong, 50 fast, 400 free on 4.45 swum negative split second 200 by at least 5 seconds, 100 drill on 2mins active recovery)
    100 easy
    24x25 on 30 swum as 2 streamline fly kick, 2 stroke

    Warm down
    200 easy

    Total 7300scy

    Coach Neil Walker was on deck and the workout was tough but also fun. There is one kid who is going to Texas and who in my opinion before he graduates will be a stud(Jared Butler) who is faster than everyone and I tried hanging onto him as long as I could. Coach Walker gave Jared crap on #3 of the main set by telling him that old man river should not be able to beat him, which definitely perked him up(me too). I held 4.10s on the 400s. The kick is a real challenge for me and when it came to the 50 fast kick most of the kids smoked me, reinforcing my need to work on my leg strength(despite my kick improving considerably its still weak). I held 2.55s on the kick while the fast kids were going 2.45s with there last 50 being 35ish. The drill was active recovery. This was a long set but I did not drop off and felt strong even at he end. The 25s were an interesting way to finish and on the swims I was holding 12-13s and the kick I was 18-19s.

    The second practice this afternoon is from 3-5pm so it's time for some food, a quick knap and back to the pool. Coach Walker was threatening broken 500s this afternoon so we shall see. I had a blast this morning and I am looking forward to this afternoons workout; it's like being a kid again. I also think some of the kids who had not swum with me previously were surprised the old man could hang with them!

    Updated November 29th, 2013 at 12:55 PM by StewartACarroll

    Categories
    Swim Workouts
  2. Sleepy Friday, November 29, 2013 6:30-7:15am

    by , November 29th, 2013 at 11:38 AM (Fast Food Makes for Fast Swimming!)
    I woke up early to get a swim in, but I don't think it helped that my body was still awake till almost 1:00am last night. That's the problem with trying to do "day things" when you work a swing shift job. Plus the hour nap I had after eating yesterday afternoon. Plenty of ham, chicken, potatoes, corn, and my famous fruit salad. No turkey in this household. Makes for an easier dinner prep that way too!

    Part of my waking up early was because I'm taking the family down to visit my daughter's grandfather in Oregon. He's up here from California, so we make the extra effort to see him too, even if it's just for a couple hours each time.


    My lazy swim - just ached the whole way through it, pretty sure it was from not fully resting my muscles overnight.

    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    200 Free
    (800/800)

    8 x 100 Free Pull @ 1:30 (1:13-1:15s zzzzzzzzz...)
    (800/1600)

    400 Kick w/ short fins, did 200 on back, and 200 floaty kick w/ kickboard
    (400/2000)

    200 Free and out

    -----------------------
    2200 Yards
  3. Wednesday, November 27, 2013 6:15-7:00pm 2nd swim!!

    by , November 27th, 2013 at 11:46 PM (Fast Food Makes for Fast Swimming!)
    Wow!! Two swim in a day, and a full 8 hours of work. Only possible because our swing shift crew of maintenance needed to come in early (9:00am-5:30pm) since they were closing doors early. I got home from work...needed to get to the grocery store for some last minute things...and stopped by the pool for a bit as well.

    I had a lap lane to myself next to the beginners level kids of the swim team, and pushed pretty hard since I knew I had to be out at 7:00 when the older group takes over the whole pool. It was good to see my former USAS coach again, and he told me that it's good to see me still making time for swimming. I will always make time for swimming, just may not be as often as I'd like to, but I'll find a way to stay wet.

    Quick warmup:

    300 Free
    (300/300)

    Main Set:

    4 x 300 Free Pull @ 4:00, 3:50, 3:40, under 3:30
    went 3:25, 3:30, 3:31, 3:28
    The last one hurt. It was at that point that I felt like I was doing the 1650 Event a week ago. I don't really do that much distance work (reps over 100 yards) anymore, so these 300s were a bit draining, plus the descending interval.
    100 EZ
    (1300/1600)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00 (went 2:45)
    150 SDK on back @ 2:30 (went 2:00)
    100 SDK on back @ 1:30 (went 1:11)
    50 SDK on back @ :30 (went :32)
    (500/2100)

    16 x 25 Fly Fast @ :40 (held :15/:16s)
    This actually was tougher than it looks. I'm still not up to doing the KNelson USAS team 400 Fly workout where they take :01, :02, :03, etc. rest. I prefer the modified Fortress (more rest) Fast 25s. I know this isn't quite the rest she would do...but it's better than the :30 interval.
    (400/2500)

    100 EZ

    ----------------------------
    2600 Yards

    + 3200 Yards from the morning = 5800 Yards for the day
  4. 11|27|13 SCM

    by , November 27th, 2013 at 10:59 PM (Blog)
    30 x 15.5 turn drill on 0:30

    500 free WFSP

    500 drill

    4 UW burst's into drill
    Categories
    Uncategorized
  5. Week 61 - Wednesday PM

    by , November 27th, 2013 at 09:47 PM (After a long rest)
    I finished work a little early tonight and avoided traffic on the way home. I had a quick snack before I headed to the pool and swam for about an hour. I used tonight as a recovery swim.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45

    Main sets
    10x200 pull with paddles on 2.20
    200 easy
    12x25 fast on 30

    Warm down
    200 easy

    Total 4000scy

    I held 2.03-2.04s on the 200s and felt very smooth and relaxed. The fast 25s I held 13s. I am taking tomorrow off and I'll pickup a double practice on Friday.
    Categories
    Swim Workouts
  6. Workout 11/27/13: morning

    by , November 27th, 2013 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk

    Kick swim pull (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x (4 x 50 on :traffic). By round:
    - Quarter's Strong Fr
    - b/c Fr
    - down IMO fast, back easy Fr
    - down IMO easy, back fast Fr

    100 loosen and out
    (Solo/Rec/2750yds/55 min)
    ----------------------------

    Good swim before a busy day. cked up the kids from early dismaissal then helped my wife at a craft fair. Before supper (and during adult swim time) I took my wife to the movies to see The Christmas Candle, a great flick. No swimming tomorrow, but I'll be running with some turkeys before strapping on the feed bag.
    Categories
    Swim Workouts
  7. Wed., Nov. 27

    by , November 27th, 2013 at 09:18 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @Sewickley

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    4 x 50 chest press fly drill
    6 x 25 breast drills
    7 x 25 shooter + 25 EZ
    50 EZ
    4 x 25 no breathe free
    10 EZ

    Total: 2150


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

    Just did an easy recovery workout today and plan to take tomorrow off. Happy Thanksgiving everyone!
    Categories
    Swim Workouts
  8. Wednesday 11/27/13

    Wednesday 11/27

    AM only SCY

    2x
    300 swim
    6x25 @ :45 under H2O FL kick dive both ends
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.

    5x100 @ 1:15
    8x25 @ :40 V.S.
    100 EZ

    2x
    8x25 @ :30 FL swim breathe every 5
    4x150 @ 1:55 BK/BR/FR STRONG
    200 @ :30 rest FL kick w/ board + fins

    200 EZ

    Total: 4700
    Categories
    Uncategorized
  9. Wednesday, November 27, 2013 6:30-7:30am

    by , November 27th, 2013 at 11:20 AM (Fast Food Makes for Fast Swimming!)
    Holy cow, this was early!! I haven't been up for swimming this early in a while, and it was rough after such little sleep! I had to take advantage of the day my wife is home from work though, and before I have to get in to work early today as well. My boss said they're locking the doors for the "weekend" till Saturday at 6:00pm tonight, so if I want to get my 8 hours in I need to get it done before that. So in at 9:00am I go...like a wet zombie.

    I haven't swam since Saturday, and the 3 days out of the water I could definitely feel. Still I made us of the time best I could:

    500 Free stretchout EZ
    (500/500)

    5 x 100 SDK w/ short fins @ 1:40 (went under 1:20s)
    5 x 100 Free @ 1:20 (struggled to make 1:10s, more like 1:12s)
    5 x 100 Free Pull @ 1:20
    (1500/2000)

    10 x 50 Flutter Kick w/ board @ 1:00 (went :48s)
    (500/2500)

    100 EZ

    8 x 25 Fly Fast @ :30

    100 EZ

    8 x 25 Fly Fast @ :30

    100 EZ

    -------------------------------
    3200 Yards

    As I was finishing the swim, I looked over at the lady's workout sheet next to me. She was a good swimmer...I could tell she had done swim team work before, but definitely a tri-swimmer now. On her workout plan at the top was listed the goal for the day: "Nothing important, just putting in time." <-- WTF??!!? Not important? Talk about garbage yardage...but I guess that's what they do anyway, right?
  10. Week 61 - Wednesday AM

    by , November 27th, 2013 at 10:05 AM (After a long rest)
    My wife and I had dinner last night with one of the guys I swim with and his wife. We had a big dinner which I am not used to and it was late by my dinner standards(7.30pm) and as such I was an hour late to bed. I woke feeling a little congested but overall not feeling the effect of my dinner and late night.

    Todays workout was really good fun.

    Warm up
    400 free with snorkel
    8x50 catchup on 45
    100 easy

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy
    500 swim breathing every 3 going down and every 5 coming back
    10x50 kick with fins
    10x50 swim with bungee cords, pulling against the cord going down and with the cord going back, with 5 seconds rest between 50ís
    10x25 with partner pulling bungee cord(this is always fun and I swam a mix of free and fly)

    Total 4250 scy

    On the 5,4,3,2,1 set I made everything down to the last 100 and went 1.01. I was frustrated I did not go under the minute but as my coach reminded me I started out last year on 1.10 as my fastest drop time so I have made a ton of progress and feel like I can get under the minute. The challenge here is always holding back enough on the first 100 on 1.05 and today I went too quick. The work with the bungee cords was really good fun. On the first 2 x 50s my coach gave me a purple cord which is the thickness of rope and needless to say I got to the flags and then no matter how hard I tried I did not move any further along the pool. The next 8 he exchanged my purple for a yellow which was 2/3 the thickness and this made the 25 doable.

    My coach made arrangements today for me to swim with the senior racer group on Friday and we will be doing a double workout, which should be a lot of fun. Next week is my training camp week and I will be doing doubles everyday with weights thrown in between workouts every other day. Later today I am heading to the pool to do a second PM recovery workout since we are not swimming tomorrow.
    Categories
    Swim Workouts
  11. 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
  12. 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
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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