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  1. Saturday, May 19 2012

    by , May 19th, 2012 at 11:57 AM (I swim, therefore I am)
    SCY @ Catalina Isle HOA community pool, bright sunshine early morning, air temp 76 and water temp was 81. Five minutes walk away, this pool is oval shaped measuring about 13 yards at the longest straight point to point available. All the flip turns drive me crazy, but it is a good last resort pool and reliable back up to get a swim in to an active day. There is also an exercise room with treadmills, bikes, and a variety of weight stack machines overlooking the pool area.

    *Warm Up*
    4(20 pushups, 10 pull ups, 20 squats, 10 chin ups)
    Moderate ballistic stretching with bands
    200 EZ Free

    *Set 1*
    1x5000 FR swim building by 500 (about 20 laps)

    *Warm Down*
    200 EZ
    Stretches with & without bands

    Did not swim Friday (5-18-12) to provide my wife TLC as she had a double wisdom tooth extraction with an implant that morning.

    Did the early Sat AM swim at the HOA pool so I could be back at the house before everyone woke up and have her birthday surprise ready. My legs are alway a bit wobbly coming out of that pool swimming an hour or more.

    Updated May 19th, 2012 at 04:56 PM by fdtotten

    Swim Workouts
  2. 05.19.12 - Saturday workout

    by , May 19th, 2012 at 10:07 AM (Pete's swim blog)
    Swam at the Hsv Nat w/ Dave, Dave, Sally and Bob. Gave blood yesterday so I was a couple strokes behind Dave.


    300 - Kick every 3rd length
    300 - drill every 3rd length
    300 IM Easy

    3 x 200 (50 Free/100 Stroke - IM Order/50 Free)
    6 x 100 Kick - 1:45
    3 x 100 Free - 1:30 Negative split
    50 Easy

    3 x 300 (100 Free/100 Stroke - IM Order/100 Free)
    6 x Pull - 1:30
    3 x 100 Free - 1:30
    3 x 100 Free - 1:25
    3 x 100 Free - 1:15

    200 Cool down

    (5050 Total)
    Swim Workouts
  3. End of week report

    by , May 19th, 2012 at 09:42 AM (Chowmi's Blog)
    I'm back!

    So, to recap my week:

    Mon - swam on my own. Made the main set into 3 x 100's instead of 4.

    100 strong 1:08
    50/10/50 1:08
    4 x 25's 5 secs 1:04

    That was not very fast. I can be at the 1:00 mark on 4 broken and my goal is to be right under.

    Wed - I missed evening sprint workout. It starts at 7:15 and that was just way too late. So I took the girls to Golden Corral instead. Total bummer they were not making cotton candy today. But they did put out a fresh batch of Texas Toast!!

    Thurs - SCM, noon workout, stroke day
    I was totally pooped out.
    Main set:
    4 x 25's on :30 stroke
    2 x 100 IMs on 2:00 fast
    repeat 3x each stroke except free
    I had to really work to keep 1:22's. In best IM shape, I can go 1:17 averages. This I attribute to being worn down as well as not doing a lot of stroke this past year.

    Friday - SCY, noon workout
    Main set:

    10 x 50 various - transition

    4 x 75 on 1:45 1st 25 fast

    10 x 50s various drill/swim

    4 x 75 on 1:45 1/3 fast; 2/4 easy 51, 50

    10 x 50 various pull

    4 x 75 on 1:45 1, 3, 4 fast; 2 easy 51, 50,

    That was ok. I would like to get in the 48 range. A 50 puts me closer to 1:08, and if I want to swim under 1:05 for a 100 in practice, then I need to be less :17 or around 47,48.

    I went to Central Market and bought dinner for two which makes dinner for 4 of us! They had cotton candy at the check out so I bought 2 bags for $1.75, which is actually a great price. It costs $5.00 at Great Wolf Lodge and $2.50 at Justice (tween clothing store).

    Update on my birthday:
    I know I am getting a Bowflex Power Tower and a free weights set. I found the free weights in the closet under the stairs so I have been sneaking in and using them for
    P90X and then putting them back. tee hee!

    I haven't gained or lost any weight. I am definately stronger, and I felt so strong running on the street as we chased after a big turtle that I almost ran over in the car. It must have been at least 10 lbs! I am amazed how much pee it can hold in it's body, as we kept picking it up and it would pee. No surprise it was fully retracted in it's shell, and had big claws on it's feet and a big beak. Stupidly, I said, Hey! It's mouth is open! and stuck my finger in it to see if it would nibble. It took a big bite on my index finger, yikes!!! I spent the next 15 minutes doing google searches of "turtle bites". In conclusion, since I am already taking antibotics for something else, and I rinsed thoroughly, I think I will likely be ok.
  4. Friday, May 18, 2012 Pre-Meet Splash around

    by , May 18th, 2012 at 08:21 PM (Fast Food Makes for Fast Swimming!)
    I decided I'd get up like a normal day this morning and get my shaving done with (since I'm staying in my coach's motorhome over the weekend and won't have access to shaving facilities).
    After than I headed over to Masters practice to say a last goodbye to everyone there, and then got on the road to Kelowna. B.C.
    I made it across the border crossing ok, though it was confusing trying to navigate through the various roadways/gates they had there. I tried not to look too obvious.

    I got here in time to be able to count for my two teammates from Wenatchee in the 1500, and then got two PB&J sandwiches for lunch (That Guy's special meal), then headed back in to count for KNelson's 1500. he did very well, but I'll leave his details private for him to tell.
    Everyone swam very well. 100IMs and 50 Backs are going right now. Sprint events...BAH!!!!

    I did get in for a good warmup swim in the pool.

    200 Free
    500 IM (100 Fly Drill, then 50 Fly EZ, 50 Fly strong)
    the rest of the IM was 50 EZ, 50 Strong, trying not to run others over (it's not my fault...I was doing backstroke!!)
    300 Freeish

    got out for 10 minutes, then

    6 x 50 @ 1:00ish
    • 50 Fly strong
    • 50 Free EZ
    • 50 Back strong w/ lots of SDKs
    • 50 Free EZ
    • 50 Breast strong
    • 50 Free EZ
    1300 SCMeters

    I feel good and ready. Now I've got to go cheer on my teammates, and then get ready for "team bonding night" in the motorhome. Nothing better than 4 people ages 79, 71, 67, and 34 hanging out!!
  5. Thursday May 17 - PM Weights

    Body weight (162 lb.) - 10 lb., 10 sets of 3

    Like with yesterday's chin-ups, the last couple of sets were really hard. I am definitely not ready to do these without assistance yet.

    Standing face pulls
    45 lb., 3 sets of 10
    50 lb., 3 sets of 10

    Skull crusher
    30 lb. EZ curl barbell, 3 sets of 10

    The scale said I weighted three pounds more than yesterday? I have been uncharacteristically hungry lately, but three pounds in a day seems unlikely.
  6. Solid, Friday, May 18

    by , May 18th, 2012 at 03:42 PM (The FAF AFAP Digest)
    Swim/SCY, mostly with Speedo:

    Warm up:

    600 various
    8 x 25 shooters
    6 x 25 burst + cruise
    50 EZ

    Speed Sets:

    6 x 50 AFAP @ whatever

    1 = double shooter w/MF
    -- 19 low
    -- Speedo filmed this for That Guy. But my computer refuses to download the invalid image. wth. I think Speedo will have to use his own phone when filming!
    -- I then watched Speedo lay down a 23 mid 50 free from a push after not swimming this week. Clearly, training in the pool is optional for him.
    200 EZ

    Edit: The MF vid downloaded on a second try. Here it is:
    I also have a vid of Pete's 23 50 free:

    2 = fly w/fins, 23 low to mid
    -- Speedo popped a 50 fly and went a 27 low. Another new event?
    175 EZ

    15 minute chat break w/Speedo and then he retired to hot tub, buoyed by his training is optional swim.

    25 EZ

    3 = breast, 28 mid
    -- meh, not getting any pop on the evil right now
    150 EZ

    4 = fly, 22.9-23.0 ()
    150 EZ

    5 = dolphin kick w/MF and board
    -- fin flew off my feet when turning
    -- must need superglue
    150 EZ

    6 = double shooter w/MF, 19 mid
    150 EZ

    10 x 50 w/parachute @ 1:30
    1-5 = 25 breast pull + 25 EZ back kick
    6-10 = 25 back shooter + 25 EZ back kick
    -- really wanted to do free w/paddles, but didn't want to chance it yet with the shoulder
    -- shoulder pain is the one thing that makes me uncharacteristically risk averse
    100 EZ

    Total: 2900


    Vastly better effort than yesterday! I hope that helps the doldrums pass. Stud and I were discussing earlier how HIT training can be mentally challenging and leave you wanting a break.

    Now for the interesting bits.

    1. I am training with a soon to be triathlete. Yes, Speedo needs a new project for the summer so is entering an xterra tri in June. I feel I can announce this on my blog since he is a blogger has been.

    2. Like Speedo, I am feeling in need of a summer project. I am uninspired by long course right now and it is ill-suited to my kick dominant swimming. But I feel the need to do something other than swim this summer and should have plenty of time to do so with my one meet in just 5 weeks. (Still no word on details for Ohio meet.) But what? Sadly, my now ridiculously floppy ankles don't take kindly to running. And after 3 major ankle sprains during my swimming years ...

    3. Speedo and I were entertained today (usually we're annoyed) by an 89 year old noodler. Typically, she scolds Speedo for splashing her cataract implants. But today she regaled us with her snacking habits which, if she didn't follow, she'd be "farked." Speedo agreed that she'd be "farked" and we were both impressed by an 89 year old lady cursing like a truck driver. Something to aspire to! Speedo and I also agreed we'd be "farked" if we attempted to race long course right now.

    4. I may go to yoga at 6:00 pm. Wondering if it will feel dreadful after months off ...

    Updated May 18th, 2012 at 10:18 PM by The Fortress

    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -05/21/12

    by , May 18th, 2012 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00
    2 X 200 3:30
    3 X 100 1:45
    2 X 300 5:15

    1 X 200 Kick
    1 X 100 swim

    4 X 50-25 sprint/25 easy- 1:15
    1 X 100 fast 2:30
    Three rounds

    1 x 100 easy swim

    10 X 50 kick 1:15
    odd:moderate even:fast

    1 X 300 free 5:00
    3 X 100 free-descend 1-3- 1:40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  8. 05.18.12 - Friday workout

    by , May 18th, 2012 at 01:47 PM (Pete's swim blog)
    Swam w/ Dave. Another day of "almost fast enough". Ended with a 300 stroke on a 1:20 pace. I can't make that with any of my strokes but I came awfully close with IM. Maybe next time...


    400 Warm up

    5 x 100 - 1:30 (2 x Free, 3 x IM... Did all of them IM)

    4 Times through:
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 1 x 300 : 4:00 (Convert free to stroke w/ each
    * 50 Easy after round 2, 2:00 break after round 3
    Instead of stroke, I added 25 fly/bk/br each iteration. I made about a 4:03 on the 300 IM. Backstroke remains my biggest problem.

    200 Cool down

    (4750 Total)
    Swim Workouts
  9. Lots of Breast! 5/18/12

    by , May 18th, 2012 at 11:05 AM (The Labours of SwimStud)
    You're either a breaststroker or you're not!

    Warm Up

    600 FR/BK by 50
    4 x 25 Shooters
    4 x 25 no breathers

    Pre Main I

    6 times through
    2 x 25 Drill :40
    1 x 50 BR 1:00 Moderate work drill focus into swim
    Drill as 1) Narrow Kick 2) Scull 3) Fulcurms 4) Hip-Thrust 5) Long Pull-outs 6) Bursts
    200 EZ FR

    Pre Main II
    4 x 75 25 Drill/50 Drill Focus Swim 1:30 Odds forearm squeeze Evens 2 Kick-1Pull
    200 EZ

    Main Set

    4times through
    4 x 50 Fast BR-100 EZ FR 4:00

    Rest 2-3 minutes, then:

    1 x 100 BR Fast. Broken for :15 at 50, :10 @ 75.
    I came in at 1:24 which is a 1:09 unbroken. This seems a good marker vs my PB 1:10.x
    300 EZ
    Not sure if I will lift today…ankle acts up after all the toe pointing in swimming…not too bad but maybe I’ll leave it be...or just do weights that don’t involve ankle motion.

    Another swimmer who coaches and is a decent swimmer mentioned I was muscling my stroke in BR. Said I should slow down a bit more on my out sweep and go a bit wider. I didn’t mind; I told her I was focusing on getting forearms together today but I’d think about it. I thought vogue was to a narrower stroke and without sounding pig-headed, my times are dropping with not going wide…what is the consensus? Check my vids from Nats (further down blog) if you want and let me know.

    Later she said I took 10 strokes for a 25 which was too many but I said well I am sprinting and I’m a little tired also pushing from the shallow end usually adds a stroke. I though 8-9 is good for a BR sprint.
  10. Almost back in the swim of things! 05/18/12

    by , May 18th, 2012 at 10:01 AM (Workout Swimmer)
    Swam ATAC's workout today w/minimal difficulty. Was beside them, but did all their intervals. I may be ready to rejoin them in June after all!.

    600 back/free
    4 x 100 on 1:40
    500 kick (locomotive by 25's) w/zoomers of course!
    600 P (no paddles)
    4 x 100 on 1:40
    8 x 50 on 1:10 sprint, last 4 breast
    100 easy
    ATAC got out here (highschoolers!)
    500 breast/free
    500 P w/paddles (gingerly)
    300 various for cooldown
    TOTAL: 4300 LCM

    I'd do more yardage/meterage (whatever!) if I could just go faster!! (Is that a play for fins, I hear?) Limited to 90 min swims for now, cuz I gotta get to work, and if Terry (the ATAC coach) and my lanemates didn't yak so much, I might be able to do more! But then, I guess it wouldn't be as much fun, either.

    Geez, I really love writing in this blog & my GTD log. I'm so weird.
  11. Friday 5/18/12

    Friday 5/18

    AM only LCM

    500 swim
    100 kick w/ fins

    8x150 @ 2:20 D1-4, 5-8
    100 EZ

    6x100 @ 2:30
    odd: AFAP FR (1:03, 1:02, 1:03)
    even: EZ

    4x50 @ 1:30
    odd: AFAP FL (31.1, 31.5)
    even: EZ
    4x25 @ :45
    odd: 0 breath FR
    even: EZ

    100 EZ

    Total: 2900

    Updated May 18th, 2012 at 09:42 AM by Calvin S

    Swim Workouts
  12. needed a recovery day, but I don't think I recovered

    by , May 18th, 2012 at 07:34 AM (Mixing it up this year)
    My left elbow and shoulder were a little tweaky today and I can feel the trigger point in my mid left lat that is causing the shoulder problem. I need to make time to work it out today.

    200 free
    200 kick took forever as usual
    200 pull
    100 scull w/ snorkle

    Did the rest with fins to lighten the load on my left shoulder but then again I also chose to do fly for 3 of my choice swims:
    200 dolphin kick on back
    100 IM drill
    100 fly
    50 free made it in 5 breaths
    50 EZ

    200 flutter kick w/paddles as board
    100 DPS w/paddles free
    100 fly
    50 free made it in 4 breaths
    50 EZ

    200 dolphin kick on back ran over a MANatee at end
    100 IM dril
    100 fly
    50 free made in 4 breaths
    50 EZ

    200 flutter kick w/paddles as board
    100 DPS w/paddles free
    100 back
    50 under/over
    50 EZ

    Total 2700 meters
  13. Thursday, May 17 2012

    by , May 17th, 2012 at 09:42 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center.
    There was significent steady rain in Fort Myers, but it was just cloudy at FGCU. The pool water was very clear with temp of 78.

    10x100 FR on 1:30
    did 1-2 at 1:25, 3-4 at 1:21, 6-10 were 1:19 - 1:17

    *Set 1*
    5x400 IM combinations on 1:00 rest
    1. FR/BR by 100
    2. BK/BR by 100
    3. Fly/BK by 100
    4. as 2x200 IM
    5. as 400 IM

    *Set 2*
    1x1200 Fly K/S with fins
    as 8(100 DK on back, 50 Swim)

    200 EZ Swim

    *Set 3*
    Did 500 FR cruise and got out.

    The week's accumulated workouts had already caught up to me by Thursday. I was weak & tired before doing the warmup. Even so as I did the warm up I felt better and loosened up and was ready to go. After finishing the IM combinations set with the 400 IM, there was not much left. The set of kick-swim butterfly with the fins was meant to only 600, but I like the challenge to going fast using the (short) fins doing DK on my back and followed by a smooth & flowing butterfly. I did this a lot in SCY, but found out today it is a lot harder in LCM. Afterwards, I tried to swim a bit more, but clearly was done for the day.
    Swim Workouts
  14. Thursday 5/17/12

    Thursday 5/17

    AM and PM LCM + Crossfit

    Contrasting workouts for today. Started with an HIT workout (thanks Fort) and ended with a partial HVT workout (no thanks PWB, that set is rough).

    AM swim:

    500 swim
    200 IM drill
    100 scull

    12x50 @ 1:00 w/ fins
    odd: 25 kick/25 shooter
    even 25 shooter/25 kick
    100 EZ

    8x50 @ 1:00 burst + cruise (did 2 each stroke)
    100 EZ

    Did the main set breaststroke on the AFAP

    100 AFAP kick for time (1:26)
    200 EZ swim
    100 AFAP swim for time (1:18)
    200 EZ kick w/ board
    50 AFAP kick for time (:41)
    200 EZ swim
    50 AFAP swim for time (:35)
    200 EZ kick w/ board

    100 EZ

    Total: 3200

    PM swim:

    300 swim (100 FR/200 IM drill)
    4x100 @ 1:40 D1-4
    4x50 @ 1:00 D1-4
    4x25 @ :40 IM order build to fast

    1x100 @ 1:15 FR
    1x400 @ 6:00 IM (5:36)
    2x100 @ 1:15 FR
    1x300 @ 4:30 IM no FR (4:19)
    3x100 @ 1:15 FR
    1X200 @ 3:00 IM no Br, no FR (2:45)
    4x100 @ 1:15 FR
    1x100 @ 1:30 FL (1:14)

    ^ At this point I ran out of time as the younger club kids had to get in for practice so I got kicked out. This set felt awful and it was a struggle getting this far. I WILL be returning to this set at some point and finishing it.

    Total: 3000


    4x (:40 on :20 off to switch stations)
    med ball planks
    split squat (w/ 2x20 lbs dumbbells)
    tire slams (w/ 10 lbs sledgehammer) <-- my favorite Crossfit exercise
    Swim Workouts
  15. Workout 05/17/12: evening

    by , May 17th, 2012 at 06:34 PM (Maple Syrup with a Side of Chlorine)

    Bench Press:
    1 x 3 x 48
    1 x 3 x 62
    3 x 3 x 86
    3 x 3 x 108
    * Had to use the exercise machine since the free weight was being used

    Inverted Rows:
    I'll do 8 x 3 x body weight under the kitchen table tonight after the concert

    Then for a quick swim:

    200 FR/100 BK/100 BR drill
    4 x 100 Kick on 1:00
    2 x 100 FR DPS smooth on 1:30
    100 loosen and out
    (Solo/Rec/1100yds/15 min)
    Very quiet in the pool tonight - must be due to the beautiful weather outside. I work through the weekend, and (on cue) it is supposed to be gorgeous with temps in the mid-upper 70's and mostly sunshine. Good time to ride my bike to work! Oh, perhaps the drive-ins after work on Saturday?
  16. Thursday, /17/12

    by , May 17th, 2012 at 05:49 PM (A comfort swimmer's guide to easy swimming)
    SCM, with swim buddy

    300 swim back & free
    200 kick on back alternating flutter & dolphin by 25's
    4 x 50/1:15 build, odds back, evens free

    6 x 25/:45, odds fast, evens easy
    - did fly-back-free on fast ones
    50 easy

    3 x 50/1:10 back at 200 race pace
    - went 42-44-43 on these

    300 easy free swim down

    Total: 1350 meters

    I'm feeling pretty good. Loose and relaxed. Hope this means I will have some good swims this weekend.

    Updated May 17th, 2012 at 06:36 PM by poolraat

  17. Blah, Thursday, May 17

    by , May 17th, 2012 at 04:44 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 fly drills
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    (or maybe only 6?)
    50 EZ

    10 x 50 @ 1:30
    odds = double shooter w/MF @ 100+ pace
    -- went high 20s or 21 flats
    evens = easy dolphin kick w/board

    10 x 50
    odds = breast @ 200 pace @ 1:30
    evens = DPS free @ 1:00

    -- decided to bag it during this set

    100 EZ

    Total: 2450


    Got woken up early by jackhammers in the neighborhood. Stuck in a massive traffic jam on the way to the pool due to a lane closure. Blah. I was just uninspired, and got out of the pool early. Hopefully, I'll be ready to rock 'n roll tomorrow. This is first "phone it in" workout I recall doing in months. I'm not driving up to Philly tonight; I need a travel break. I could also use a break from Teen Fort.

    Updated May 18th, 2012 at 03:48 PM by The Fortress

    Swim Workouts
  18. Mellow morning swim

    I swam solo this morning at Riverbank—just did a short technique-focused workout. It was a slow day up there—just a couple of us in the VF lane. Here’s what I did:

    200 easy free
    200 (50 BK / 50 FR / 50 BK / 50 BR)
    200 RIM kick
    200 pull, bilat breathe
    200 RIM, drill/swim by 25

    4 x 150 (k/d/s), RIMO, with zura fins (fly kick on BR to work on timing), worked on head position on all 4 strokes, enjoyed the fin-assisted fly!

    4 x 50 FR, odds easy, evens fast turnover

    200 easy + scull + play

    That was it—afterwards I did a long stretch on the playground overlooking the river and the GWB. It was a beautiful morning and the short swim + long stretch combo seemed very luxurious.
  19. Sarasota Y Sharks Masters 5:30 AM Workout -05/18/12

    by , May 17th, 2012 at 02:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    1 X 300 4:30
    2 X 200 3:00
    1 X 400 negative split

    1 X 200 kick 4:30
    6 X 50 kick -2 fast/1 easy- 1:05
    1 X 100 swim

    1 x 200 IM 3:30
    1 X 100 IM 1:45
    4 X 50-1 of each stroke- 1:00
    Two rounds, short break between rounds.


    1 X 150 free/moderate 2:45
    1 X 100 free/fast 2:00
    Four rounds

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Swim Workouts
  20. Workout 05/17/12: noon

    by , May 17th, 2012 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 F/200 BK

    8 x 200 on 2:40
    1: Drill
    2-5: FR with paddles
    6-7: FR DPS
    8: BK

    4 x 150 on 2:15
    - 50 DPS
    - 50 Strong
    - 50 IM order

    150 loosen and out
    (Solo/Rec/2750 yds/50 minutes)

    As I suspected, my hamstrings were tight from the squats last night, but I am able to walk normally up and down the stairs, so that is good. I was going to swim after dad taxi service this morning, and I went back to bed for a couple of hours.

    Since my legs were a bit toasted, I just focused on some long swimming with good form. I was not really zooming today, and held off kicking too much. Tossed in the stroke work at the end to help keep the shoulders happy.

    Off for some errands and then mow the grass. We received the rain, but the heavy wind and hail went north from us - did some damage. I'm going to try to sneak in a short swim tonight before my daughter's choir concert.
    Swim Workouts