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  1. Tuesday, April 3

    by , April 3rd, 2012 at 04:55 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    10 x 25 shooters @ :40ish
    5 x 50 fly @ whatever

    -- lots of chatting with Speedo who had arrived earlier

    Speed Sets:

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

    -- Was slightly worried about my planned timed efforts as I could feel the fatigue from yesterday's hard speed work and was cramping a bit on the bursts. Went ahead anyway and did better than I thought I would.

    1 x 100 AFAP fly w/fins, 52 high
    -- Fin was falling off on the 3rd 25. Had to stop and make an adjustment at the turn. This pissed me off and cost a lot of time. So I decided to do another.
    250 EZ

    1 x 100 AFAP fly w/fins, 51 high
    250 EZ

    1 x 50 AFAP breast dophin w/fins, 27 mid
    200 EZ

    Total: 2350


    ART, 35 min

    Doc was impressed I had recovered quickly from the PRP. The neck is still somewhat tender, probably more nerves there I guess.


    +++++++++++++++++++++++++++++

    In retrospect, I should have flip flopped my Monday and Tuesday workouts. I was really feeling yesterday's effort and the quads were burning. Still, those are definitely the fastest 100 flys I've done in practice by a good margin. I'm not sure, but I think my previous best was a 54. Even if you add a whopping 15 seconds or so for fins (which seems very generous), that second one would convert to a 1:06 from a push. I went 1:03.1 the only time I swam it last year. In general, I've been doing a lot of practice PRs since January.

    Signed up for Zones with seed times from the last time I swam the events. Decided not to bother with the 100 free. Will do the 200 relays. Hoping to get a 50 free split on one of the free relays. Maybe the girl's relay on Saturday.

    Swim Meet Events
    Event
    Number Gender Distance Stroke Time Date
    23 Female 50 SCY Fly 0:26.79 04/14/2012
    33 Female 100 SCY IM 1:04.10 04/15/2012
    43 Female 100 SCY Breast 1:15.90 04/15/2012
    Categories
    Swim Workouts , ART
  2. Tuesday, 4/3/12

    by , April 3rd, 2012 at 04:28 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (1000)
    500 choice
    - 150 free/150 back/100 free/100 back
    3 x 100/2:00; 25 drill/50 build/25 strong
    - #1 & 2 free, #3 back
    4 x 50/1:00; 25 swim easy with fast over kick/25 FAST
    - all free

    Main Set:
    2 x 50/1:30 FAST off blocks
    - #1 fly @ 31, #2 free @ 31
    1 x 50/1:30 EZ
    4 x 25/1:00 FAST - off blocks or side of pool - odds back from blocks, evens free from push (pool too shallow for dive)
    1 x 50/1:00 EZ
    8 x 12.5/45 FAST - at each wall practice turn on one end and finishes on the other
    - rotated through fly-back-free
    1 x 100 EZ

    Drill/Swim - Scull/Pull
    4 x 100/10 - 20sr Odds: 25 drill/25 swim
    Evens: 25 scull/25 pull

    Kick: (7 min 350y))
    7 min continuous kicking:
    since I could only see the clock half the time I changed this as follows
    50y EZ kick
    8y AFAP - 42y EZ
    16y AFAP - 36y EZ
    25y AFAP - 25y EZ
    33y AFAP - 17y EZ
    41y AFAP - 9y EZ
    50y AFAP!!!

    Warm down
    250 easy free

    Total: 2500 yards
    Categories
    Uncategorized
  3. Sarasota Y Sharks Masters 5:30 AM Workout -04/04/12

    by , April 3rd, 2012 at 12:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest Workout
    SCY

    WARM UP:
    3 X 250 4:00

    1 X 1000
    Broken :15 @ each 250
    Fins optional
    Some kicking recommended

    1 X 50 1:10
    1 X 75 1:10
    Free. Four times through.

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20

    1 X 100 easy

    RACE PACE SWIMS(2)
    1 X 200 Broken :10 @ each 50
    1 X 100 easy
    1 X 100 Broken :10 @ 50
    Take adequate rest before the 100

    WARM DOWN: 4 X 50 easy 1:00

    3100Y
    Categories
    Swim Workouts
  4. Need help with 200 Back time!!!

    by , April 3rd, 2012 at 10:07 AM (Chowmi's Blog)
    Yours truly is probably the last person you'd expect with that blog entry title, but it is true, not a day-after april fools joke!

    Colonies entry:

    100 free - 50 free split!
    50 breast
    100 back
    50 fly

    200 free - 50 free split!
    50 back
    50 free
    200 back - bonus!
    100 fly - bonus!

    So after the 50 frees, it's downhill, and I can slobber-sleep the entire way back to DFW on the plane, so why not try the 200 back!

    Now, what is a good goal time, assuming these facts:

    1. Most important: I do NOT want to kill myself in a 200 back. About 90% blended effort.
    2. Based on these BEST times:
    Back: 28.9 1:02.2 ????
    Fly: 26.7 1:00.2 2:23 - 2:30
    IM: xx 1:02-03, 2:26
    3. I think I entered with around a 2:30? For no other reason than the even 1/2 minute, is 2:30 a good target to go under? I have no idea!
    4. 50 back split in 2:26 IM: 37
    5. A rounded 35 makes 1:20. That seems fast. 4 x 37 is 2:28. So 2:30 sounds reasonable.

    ++++++++++++++++++++++++++++++
    And here is yesterday's workout, day after the meet:

    SCM, Baylor Fitness Center
    on my own, what else is new

    200/100 warm up
    uh, that makes a 300

    6 x 10 easy sprint full cycle strokes w/paddles
    full cord

    100 easy

    200 kick tummy w/TYR BFins
    200 kick sides s/a/a
    4 x 50 kick on back no fins

    100 easy

    5 x DIVES to the 15

    easy 100

    The End

    +++++++++++++++++++++++++++++++
    Yours truly was feeling quite tired after the meet! Back to day 1 of week 3 (Chest and back). This is the push up and pull up day, last one of the first (of three) phases. So I did mostly 20 reps on the push up bits, and the other stuff on my vasa which wouldn't have any relevant meaning to readers, so i'll skip that part. I substitute regular arm with alternating leg up for the diamond push ups, since my left arm is so double jointed that I can't really get my hands into that diamond shape without pulling out my shoulder. You can really tell when one leg is weaker than the other! I'll have to remember to start on that side and finish on my stronger side. I know the ab ripper video sequence and commentary well enough now so that I can "game" the rest. You have to push it for a few, but then a nice mini break here and there when he is explaining some of the ab movements. That really helps! I still cannot bicycle backwards, when I try I end up just doing some sort of pushing the brake pedal motion and knocking my feet (how that happens I can't seem to figure out), so I just keep pedalling forwards.
    Categories
    Uncategorized
  5. 04.03.12 - Tuesday workout

    by , April 3rd, 2012 at 09:22 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Howard. Howard is visiting from Germany. Did my best to keep him from running over me . Pool temp 85+. Cooler temp yesterday was too good to last.

    SCY

    400 Warm up

    3 Times through
    * 2 Times through
    ** 25 Kick - :30
    ** 50 Free - 1:00 (2 Breaths per 25)
    ** 75 Pull - 1:00
    ** 125 IM - 2:00
    * 1:00 Rest
    * 100 Breast - 2:00
    100 Easy
    100 Br was pretty mediocre. Just couldn't get any power from my kick. Probably from soccer Sunday since I haven't done any running in a long time.

    1000 Pull - Open turns every 200 to check split. Try to descend. (2:15, 2:20, 2:18, 2:18, 2:17 - 11:28) Chased Dave on the first 200. Locked into a more manageable pace after that. Felt pretty good.

    16 x 50 - 1:00 (easy/hard IM Order twice)

    50 Cool down

    (4300 Total)
    Categories
    Swim Workouts
  6. stupid me...

    by , April 3rd, 2012 at 07:40 AM (Mixing it up this year)
    I got in to the pool room and I forgot my workout in the car. Decided not to loose time and just make it up on the fly. I know i need work on both starts and turns as well as some major back loosening.

    500 free
    8x25@:40 shooters w/zoomers
    6x50@1:00 w/snorkle as 25 kick/25swim

    6x50 from dive alt fly/free sprint 20yds then EZ
    5x100@2:00 fly w/zoomer as 25rt arm/25lt arm/25 kick/25 swim held 1:38's
    8x50@1:15 sprint into and out of turn rest long and smooth held 40's
    300 EZ

    Total 2500 yards
    Categories
    Uncategorized
  7. Pacific Masters Short Course Championships

    I swam in my second master's meet this weekend, the Pacific Masters Short Course Championships. My only event on Friday was the 200 free, which I was looking forward to because I felt that I should be able to go faster than the 2:16.11 I went in my first meet a few weeks ago. The meet started at 1:00 so I went at about 2:00pm to make sure I didn't miss my friend Susan swim the 1650. Even though they swam two heats simultaneously, it was hours before she swam, another hour or so before the rest of the more than 110 1650s finished, and then several hours more before the 200. I was chilled and my feet were freezing by then so I got in to warm up again about a half hour before the race, and my feet immediately cramped up. I swam an easy 500 and stretched out, and felt fairly good on the blocks but 50 yards into the race both of my calves cramped and then both of my feet cramped as well . Luckily I didn't have to stop the race, and my 2:16.6 wasn't a lot worse than the other week, but it was a disappointing race.

    I usually sleep through anything but I slept terribly Friday night, waking up every hour from 1:00am on. I was really looking forward to the 500 so maybe it was excitement, maybe nerves, who knows.

    Never-the-less, I got up eagerly and got to the pool early so I would have time for a long warm up before the pool got crowded. The weather forecast called for a 80% chance of rain, but the sky looked hopeful as I got in. A half hour later I felt rain drops, and by the time I finished warming up and showered, it had turned into a downpour:



    After standing in the wind for the first few heats of the women's 500 (I couldn't find anywhere to sit and stay dry), I was cold and my feet were cramping up so I decided the prospects of me having a good race were slim to none and I scratched and went home to warm up and take a nap. I went back to swim the 100 IM just after noon, but I misjudged how long events would take and my heat was swimming as I walked in

    There was no rain in the Sunday forecast, and it turned out to be a beautiful day:



    What a difference a day can make!

    My first event was the 100 free. My best time from a push is about 1:08, and I went out in a 1:05 in the 200, so I was hoping to break a minute. I went a 1:00.42 so didn't quite make it, but I feel like I swam a reasonable race (29.26, 31.16) and I have lots to learn (eg. my start is awful) so I am happy with it.

    My next race was the 50 breast. I didn't have much time because it was the next event, so I swam 300-400 yards in the diving well and went to my lane to wait. You would think that I might have learned something after the 200 on Friday night, but I stood around in my bare feet wrapped in a wet towel as I waited for my heat and - quelle surprise - got a big cramp in my calf as soon as I dove in. I wasn't thrilled with my 36.54, but on the other hand I had never raced a 50 breast because I didn't start swimming until high school so technically it was a PR .

    I chatted with Allen Stark in the shower and when he told me that he woke his parka and boots until the second he climbed onto the blocks, I thought "oh, duh" and realized again that I really do have a lot to learn. He said that he was going to warm down and then wouldn't get back in before the 100 breast because he didn't want to get cold, so I figured I should try the same. I made myself sit still instead of walking around for the couple of hours, and was warm and relaxed for the race.

    I was hoping to go under 1:20 (my time from a few weeks ago), so I was really pleased that I did not cramp and that I saw 1:18.54 on the board when I finished! I tried to stay long and relaxed for the first 50 to hopefully have enough left for a strong second 50, and I am happy with my splits - 37.84, 40.70.

    Overall it was a good meet, I was happy with some of my swims and I learned a few things. I can't wait for the next one!
  8. Monday, 4/2/12

    by , April 3rd, 2012 at 12:14 AM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    HIT Week 14 #1
    Since I had only an hour I shortened some of the workout to fit the time I had to do it.

    Warm up:
    300 choice
    4 x 25 scull
    4 x 25 shooters w/fins @ :45
    4 x 25 no breath free @ :45
    50 EZ

    Speed Sets:
    4 x 25 torque drill w/paddles @ :45
    50 EZ

    8 x 25 burst + cruise @ 1:00
    -- 4 UW dolphin kick, 4 kick w/board
    100 EZ

    Pyramid 50 Backs:
    3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
    200 EZ

    3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
    - uesd zoomers for the fast ones went:
    - fly - 30, back - 31, free - 28

    50 EZ

    Total: 2400 yards
    Categories
    Uncategorized
  9. Ugh...

    by , April 2nd, 2012 at 11:00 PM (Alex's swim journal)
    It's been a while since I've had a chance to write. I missed 4 days last week... ugh! But I was ok with it because I had been putting in so many yards the previous two weeks. Yesterday I got in for a 6K swim (my first swim since Wednesday) and felt really good until about 4K; I did 3450 in one hour and was cruising pretty good, but I think I was cruising too good. I finished the final 2K in just over 40 minutes with a couple of interruptions.

    Today I swam only 1500; I had half an hour this evening and I thought "better half an hour than nothing at all." It was a sore, stiff swim. Apparently, my swim yesterday was a little too ambitious in that first 4K, and my arms, shoulders, and back were feeling it.

    Hopefully tomorrow will feel like normal again. On the up-side, GTD still has me hanging in at #15 in age group with over 140 miles this year so far. My mileage is there, I just need to make sure I get in some quality yardage on a more regular basis and don't spend all of my time alternating between the extremes of long, continuous swims and short, slow recovery swims.
    Categories
    Uncategorized
  10. Monday 4/2/12

    Monday 4/2

    PM only SCY

    600 4/6/2 turns
    8x50 @ 1:00 fly kick on side V.S. in sets of 4

    16x100
    4 @ 1:20 D1-4
    4 @ 1:15 D1-4
    8 @ 1:10 hold low red HR (1:04s and 26/10)

    3x100 @ 1:30 Active Recovery
    2x50 @ 1:00 AR

    Total: 3000

    Thoughts:
    I had a rough weekend. Played in a water polo match Saturday morning and then came home to a wife who wanted a running partner, so I did a 5 mile run (left her behind and held a 7:30 mile pace). Sunday I had 2 soccer games, the second one being 7v7 small field, and my team only had 6! Managed to dig our way out of a 2 goal deficit to win undermanned, but it took everything out of me. Consequently, after the 16x100 today (which felt awful), I was toast and called it a day. Hoping to be fully recovered tomorrow!
    Categories
    Swim Workouts
  11. Monday 4/2/12

    200 pull w/bouy
    200 kick
    200 IM drill

    6 x 200 @ 3:30
    -1&2 75 fly kick/25 fly/75 ba kick/25 ba
    -3&4 75 ba kick/25 ba/75 br kick/25 br
    -5&6 75 br kick/25 br/75 fr kick/25 fr

    400 IM done as
    -300 IM perfect form, 100 br sprint

    rest 2:00

    300 IM done as
    -200 IM perfect form, 100 ba sprint

    rest 2:00

    200 IM done as
    -100 IM perfect form, 100 fly sprint

    rest 2:00

    100 IM sprint

    200 EZ

    4 x 200 @ 3:00
    -odds kick w/fins AFAP
    -evens pull AFAP

    200 w/d

    4000

    Felt great tonight. Maybe it was the amount of rest between swims. I have figured out that I need to make some major changes to my freestyle. I never realized how inefficent it was until I started counting strokes on backstroke. I guess we will wait until after Greensboro. No leg cramps and great walls tonight. Now if I can only keep it up for a few more weeks.

    Basketball time.
    Categories
    Uncategorized
  12. Monday, April 2

    by , April 2nd, 2012 at 04:33 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    15 x 50 fly drills @ :15 RI
    8 x 25 belly shooters w/fins @ :40
    50 EZ

    Speed Sets:

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

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

    3 x (AFAP double shooter w/MF + 150 EZ)
    -- 18 high, 18 high, 19 flat

    8 x 25 fast BA @ 1:00
    -- flutter kick w/fins
    -- 10 highs-11 lows
    100 EZ

    8 x 25 breast dolphin w/fins fast BA @ 1:00
    -- 12 high-23 lows
    200 EZ

    Total: 3550

    +++++++++++++++++++++++++++++

    Forgot that the pool would be full of scores of classes and kids. Did manage to score a solo lane in the deep end for the AFAP 50s with the monofin, but that was it. Will likely go to Oak Marr the rest of the week; there are more lanes there. I can't do sh*t in 4-5 foot deep lanes.

    Still waffling on Zones entries. As I told chowmi, the key thing is not to swim so many events that I'm exhausted for a few days afterward. And I have little interest in a lactate workout that close to nationals. I will do 4 relays -- the 200 mixed medley, 200 womens medley, 200 mixed free, 200 womens free. I'm inclined to enter: 100 free (may scratch or cruise), 50 fly (too fun to miss with lots of fast chicks and chowmi), 100 IM (focus event) and 100 breast (for fun). There will likely be some 90% efforts involved. I wish I had more rest before 100 breast ... I had thought about doing a split request in the 200 breast, but that's next to the 50 fly.

    Estimated timeline: http://www.patriotmasters.org/2012.C...d.Timeline.pdf

    I'll do 30 minutes of rehab and stretching later.

    Note: Mr. Fort recently read (I think in a bike mag) that compression pants have been shown to help runners (eccentric movement), but not bikers (concentric movement) despite all bikers thinking they do.

    Updated April 2nd, 2012 at 08:03 PM by The Fortress

    Categories
    Swim Workouts
  13. Sat Mar 31st & Sun Apr 1st, 20

    by , April 2nd, 2012 at 04:17 PM (Ande's Swimming Blog)
    Sat 03/31/2012

    slept terrible the night before
    got like 0 sleep
    Beth & I

    6 Male 500 SCY Free
    5:08.07
    0:27.35 0:57.68
    1:28.12 1:59.14
    2:30.42 3:01.74
    3:33.50 4:01.31
    4:37.46 5:08.07
    swam it smooth 2 beat kicked whole way but last half of last 25


    8 Male 100 SCY IM
    26.38
    56.53 (30.15)
    felt crappy & weak
    no snap and speed


    12 Male 50 SCY Breast
    29.62
    had great speed on my 1st 25 & faded
    turned even with keith at the 25 he went 28.0

    16 Male 50 SCY Back
    25.62
    descent swim but still way off my 24.9 SCY time from 2011

    20 Male 100 SCY Fly
    5th race of the day,
    decided not to do it then got up and did it anyway
    out in 27 back in 29 went 56.5
    really crummy

    6th race of the day
    swam anchor on the 4 x 50 fr
    with keith david & dale
    split 23.0 & we went 1:32
    not that fast but swam a lot of events and felt fairly fried

    had a great meal and slept much better on Sat Night


    Sunday 04/01/2012

    decided to see if a reduced schedule would help my swims

    28 Male 100 SCY Breast
    not a priority skipped it

    32 Male 50 SCY Fly
    went 24.3
    OK swim
    last year I went 23.9

    34 Male 100 SCY Back
    is really tiring so I skipped it to rest up for my IM

    40 Male 200 SCY IM
    raced it
    hoped to do much better
    sucked
    27.29 59.54 1:34.23 2:03.59
    felt weak slow and terrible
    went 1:59.9 last year


    51 Male 1000 SCY Free
    didn't check in, I was done


    I'm pretty well conditioned for longer stuff but I didn't do much speed training, weight lifting & rest

    to swim fast I need to
    do short fast stuff in practice
    lift weights and
    lose weight

    didn't do so well with any of that and my times reflected it.

    I'm going to switch to speed training and start lifting weights and hope we can schedule a SCY mini meet or time trial
    Categories
    Swim Workouts
  14. NSR - somewhat

    by , April 2nd, 2012 at 03:53 PM (Maple Syrup with a Side of Chlorine)
    Not to much to report in the way of water. I did play some basketball last night with my son at his school in a men's league that meets for pickup games. Ended up playing for 3 hours with just over 30 minutes subbed out - my legs are fried! I haven't played hoops in almost a year, but figure I'll add this in as crosstraining since I can make just about every Sunday evening. Much props to Alex for hooping it up with the kids at his school, as I am having trouble making it up and down stairs today!

    Oh, and the Kingdom Swim folks have designated this week "Be kind to your Yaker" week, so I thought I would post this picture here of me and my yaker Bob:

    Click image for larger version. 

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    Bob lives in Portland, Maine, and has been my wingman for the 2.4 mile Peaks to Portland swim up that way for the past two years, and also drove to RI to paddle me through the 10k swim last September (where this picture was taken with race organizer Ray Gandy, in the middle, swam 27 hours and 42 minutes covering 45.6 miles in Narragansett Bay, Rhode Island, last year as a fundraiser for the Leukemia and Lymphoma Society). A better yaker would be hard to find, as he is willingly going to join me on the 10 mile course in northeastern VT this July. Sometimes I feel bad for him roasting in his kayak, but then I go back to thinking about swimming.

    Do something kind for your yaker this week, because of all that they do for you.

    Otherwise, I have to float to a store in Burlington tomorrow (a three hour drive) to work . This type of thing always happens when I have a vacation coming up - kind of an unsaid obligation that we have in order to get time off for our own vacation. Oh well, I might actually get home in time to make the masters Tuesday evening practice tomorrow night - that would be a plus.

    Updated April 2nd, 2012 at 04:01 PM by rxleakem

    Categories
    NSR
  15. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    Cool Down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.

    Updated April 2nd, 2012 at 03:11 PM by lewba

    Categories
    Uncategorized
  16. April 2, 2012

    by , April 2nd, 2012 at 03:05 PM (Canuck Countdown)
    69 days until Day 1 of the FINA World Masters Championships

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Main Set
    3 x
    (100 Free @ 1:20 (1:17, 1:15, 1:14),
    3 x 100 Free @ 1:25 (held 1:17-18s),
    100 EZ)

    Total Distance = 4400 meters (LCM)

    Saturday, March 31
    Peter Hemingway Pool (50m)

    Warmup
    200 swim, 300 kick, 300 pull

    4 x (3 x 50 as 2 drill, 1 25 swim/25 drill) IM order @ 1:00

    Main Set
    600 swim - descend each 200 (2:40, 2:40, 2:37)
    1 minute rest
    4 x 100 descend @ 1:30 (1:17, 1:15, 1:14, 1:12)
    2 minute rest
    10 x 50 @ :55 (at 400 pace + 3)
    5 x 50 @ :55 (at 400 pace + 2)
    5 x 50 @ :55 (at 400 pace + 1)

    cool down
    6 x 50 kick / 50 swim @ 2:00 (with fins)

    Total Distance = 4000 meters (LCM)

    Comments: I was pissed off that the digital pace clocks at each end of the pool weren't synchronized. They were out by about 3 seconds, which made the set of 20 x 50 very difficult to do properly, since the set was so pace specific. Oh well, I guess I only have myself to blame, since I noticed that the clocks were out of synch when we last swam at the pool in September! and I didn't say anything.
    Categories
    Uncategorized
  17. Easy morning swim

    I had a nice swim this morning with Rondi at Riverbank. Our lane was crowded at first but then cleared out nicely, until it was just us. Today was an easy distance day. Here’s what I did:

    800 lcm warmup (400s, 200k, 200p)

    2x through
    2 x 600 FR/BK (1 length FR, 1 BK, 2 FR, 1 BK, 3 FR, 1 BK, 2 FR, 1 BK)
    1 x 600 FR/K (1 length FR, 1 K, 2 FR, 1 K, 3 FR, 1 K, 2 FR, 1 K)

    100 warmdown + play

    One of my favorite things about swimming at Riverbank when the weather warms up is that I can go outside behind the pool building and stretch afterwards. It was a little too chilly and windy for that today, but the day was so pretty I still visited my stretching spot just to admire the view of the river and the GW bridge:




    I often look out the windows at Riverbank and wish I were swimming in the river instead of over it!
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  18. Sarasota Y Sharks Masters 5:30 AM Workout -04/03/12

    by , April 2nd, 2012 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper/Rest workout
    SCY
    3 X 200 3:20
    2 X 150 2:20

    1 X 150 swim 2:30
    1 X 100 kick 2:15
    repeat five times through

    6 X 50 1:15
    Choice. Descend 1-3/4-6

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 125 easy

    RACE PACE SWIM
    1 X 100 blocks

    WARM DOWN: 4 X 50 easy 1:00

    3000Y
    Categories
    Swim Workouts
  19. Last few before taper!

    by , April 2nd, 2012 at 10:44 AM (The Labours of SwimStud)
    I am so ready to taper! Feel like I've been going hard since Jan and want to back off...let's hope I get the taper right!

    I did this one of Fort's toda:
    Warm up:

    600 choice-did Stick C/U, Fulcrum, Swim x 4
    6 x 25 scull
    6 x 25 shooters w/fins @ :40
    6 x 25 no breath free @ :40
    50 EZ

    Speed Sets:

    4 x 50 torque drill w/paddles @ 1:20
    50 EZ
    I'm still not sure what I'm getting from this. Will see Fort at zones...and go over it.

    8 x 25 burst + cruise @ 1:00
    -- 4 UW dolphin kick, 4 kick w/board
    100 EZ
    I feel fast!

    Pyramid 50 frees:
    3-5-7-9-11-9-7-5-3 strokes fast @ 1:30
    200 EZ
    I wasn't sure if the fast stroke were per 25 or per 50...I did per 50.

    3 x (50 AFAP choice w/fins + 150 EZ) @ 5:00
    Free, Fly, Breast (fly kick)

    8 x 25 parachute or stretch cordz
    -- 4 kick, 4 free or breast pull
    Alternated FR/BR 4 Kick--4 Swim
    200 EZ

    Total: 3300
    Categories
    Uncategorized
  20. 04.02.12 - Monday workout

    by , April 2nd, 2012 at 08:50 AM (Pete's swim blog)
    Swam w/ Dave x 2 and Roger. Pool temp down in the low 80s. Almost has to be a broken boiler. Played soccer this weekend. That messed my back up. My flip turns suffered from the stiffness. Hopefully it will be better tomrrow.

    SCY

    400 Warm up

    6 x 50 - :45
    800 Open turns every 200 yards (2:25, 2:25, 2:25, 2:23)
    I should be able to go a bit faster than this but my flip turns were horrid. If I wasn't having trouble rotating through the turn, I was completely missing walls or jamming myself up. Frustrating.

    4 Times through:
    * 250 Kick - 5:00
    * 6 x 50 - 1:00 Odds stroke, evens pull, #5 hard

    200 Cool down

    (3900 Total)
    Categories
    Swim Workouts