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  1. Week 76 - Friday

    by , March 14th, 2014 at 12:21 PM (After a long rest)
    I had a good nights sleep last night and was at the pool early eager to get in and swim. Oh how I am enjoying my swimming right now. Todays workout was tough with some fast broken swims after doing our 15x100 test set.

    Warm up

    400 free with snorkel
    10x50 catchup on 45

    Main Sets

    15x100 swum 5,4,3,2,1 starting at 1.20 and dropping 5 seconds per round
    200 easy
    3x(50 AFAP to feet straight into 4x50 kick on 55)
    100 easy
    1 Broken 500 swum as 200,100,200 with 20 seconds after the 200 and 10 seconds after the 100
    200 easy
    1 Broken 100 swum as 25,50,25 with 5 seconds after 25, and 10 seconds after the 50

    Warm down

    300 easy

    Total 4350 scy

    On the 15x100 I was holding 1.02s until the last 3 and went 1mins on the two on 1.05 and 57 on the last 100 on 1min. I was very happy with this. On the broken 500 and broken 100 we went from a push and did turns at each distance and finished with a hand finish. I went 5.02 on the 500 and according to Tom I was 1min per 100 throughout. I was very happy with how I paced this. On the broken 100 I went 49.7 and felt strong throughout.

    I really enjoyed this workout. The 500 was tough mentally but in a sick way I enjoyed it and was pleased with my pace on this. The 100 was a nice surprise.
    Categories
    Swim Workouts
  2. Long Course Friday

    by , March 14th, 2014 at 08:10 AM (Mixing it up this year)
    We are having more long course fridays now. This is a nice change of pace and with the kids gone to Sectionals I used one of the GCAT lanes today. I didn't want to scare off the guy that was apparently intimidated by me last week. Next week he'll just have to get over it and join me or go home like he did last week.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/paddles & bouy held 1:34's
    4x200@4:30 w/zoomers #1 fly, #2 back, #3 free, #4 breast as 50 rt/50 lt/50 kick/50 swim on br 100 pull/50 kick/50 swim
    200 free w/snorkle

    Total 3000 meters
    Categories
    Swim Workouts
  3. Wed., March 13, 2014

    by , March 13th, 2014 at 09:35 PM (Trying to Train Smarter, Not Just Harder)
    Oddness, my shoulder doesn't hurt today. Very odd
    500 back/free
    5 x 100 pull @ 1:30
    4 x 100 kick @ 2:15
    100 easy
    5 x 300 @ 5:30 or 6:00, alt stroke/free by 50
    200 easy
    3 x 500, pull no paddles, pull w/paddles, and breast/free (cool down)
    total: 4700 LCM
    Categories
    Uncategorized
  4. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float

    3900
    Categories
    Uncategorized
  5. Thursday, March 13

    by , March 13th, 2014 at 04:09 PM (The FAF AFAP Digest)
    Easy 1200 with a couple up tempo 25s. I sent more time in the hot tub than in the pool! Off to VA. Looking forward to seeing all my PV friends!
    Categories
    Swim Workouts
  6. Week 76 - Thursday

    by , March 13th, 2014 at 01:53 PM (After a long rest)
    My trip to Houston was cut short and I got home last night and ended up getting in early enough to have dinner with the kids and then hangout with my wife and daughter before I went to bed. Todays workout was good in that it had a much longer warm-up than we usually have and after spending over 10 hrs in a car the past two days I was sore and stiff; particularly my lower back.


    Warm up
    3x(3x100 with snorkel on 1.20, 4x50 kick on 1min, 1x200 IM on 2.45)

    Main set
    8x200 on 2.25 descend 1-4 and 5-8
    2x250 kick with fins stream lined with snorkel on 3mins

    Warm down
    100 easy

    Total 4200scy

    I enjoyed the long warm up and was holding 1.10s on the 100s, 45s on the 50s kick, and 2.30s on the IMs. On the 200s in the main set I felt good and descended as instructed going 2.10, 2.05, 2.02, 1.58 or round 1 and 2.07, 2.04, 2.00, 1.58 on the second round. We were supposed to do 4 rounds of the 250s kick but I ran out of time so had to cut it short.
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/14/2013

    by , March 13th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Due to the Sharks meet we only have 60 minutes this morning:

    1 X 400 6:00
    2 X 200 3:00
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    1 X 300 4:30
    2 X 150 2:15
    4 x 50 descend 1:00
    2 X 100 kick 2:15
    1 x 200 3:00
    2 x 100 1:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    4 X 50 easy swim down 1:00

    The 50's are choice, swim them strong. 3200Y
    Categories
    Swim Workouts
  8. the evil stroke day

    by , March 13th, 2014 at 07:40 AM (Mixing it up this year)
    Yes this was a planned breaststroke day today and my left knee held up fine.

    The friday flyer may reappear if it chases people out of my lane tomorrow!

    500 free
    500 free kick w/zoomers
    200 breast pull w/zoomers
    200 breast scull w/snorkle
    200 breast accordian drill w/snorkle
    200 breast for time 3:42
    500 breast kick w/br fins
    200 fly for time 3:29
    500 free broken

    Total 3000 yards
    Categories
    Swim Workouts
  9. 3|12|14 LCM and drylands

    WARMUP
    500 fr, F (fins)
    • 7:10

    DRILL
    500, F
    KICK
    40 x 10 sec FK @ 95% with 20 sec static rest, S (snorkel) and board
    500 FK moderate, form S and board
    • low 13 min

    4 dives from block filmed
    • noticed fairly ugly flaw

    SPRINT
    10 x 13m light and snappy sprint free with 23 sec rest

    My dives seem OK then it collapses near the finish of the air time - like Wile e Coyote does when gravity defeats inertia.
    Click image for larger version. 

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    Click image for larger version. 

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    My arms then enter flat and downward, then the entry becomes:

    Click image for larger version. 

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    drylands
    legs with weights
    4 x 200m run with 20 sec rest
    20 broad jumps, each every 5-7 seconds

    Need to maintain a mild running program in the background to stay in decent running shape for my weekend warrior requirement. Furthermore, gravity, the stress of being a parent, life and age seems to have suddenly made my build sag in many places - running might help.

    Updated March 13th, 2014 at 10:00 PM by __steve__

    Categories
    Uncategorized
  10. More sprint stuff

    by , March 12th, 2014 at 07:24 PM (Chowmi's Blog)
    I am continuing with sprint stuff. Yesterday I was focusing on doing IM sprints, and today is a day off and yoga. But not until I digest some of this panang, pad thai, and tom yum something or other. You know, the tart chicken soup with coconut milk.

    Fly set (it's fraternity of flyers month!)
    16 x 25's
    Odd smooth free
    even alternate drill/swim fast

    IM set.
    I customized a boring 12 x 75's into
    1 fast broken 75 IM (3 total) 25/5 seconds
    easy swim
    so roughly, about every 4:30 i'd be going a sprint 75 IM.

    58
    56
    54

    You can extrapolate and say, maybe between 16-18 seconds for a 25 free to get a 100IM time. But it's not exact. Sometimes i'd be short/long on the 5 seconds. But roughly there. Well under 1:00 but well over :50. This is a great set for me. I was able to really dig deep on the last one. Was able to really engage sprinting, especially on the breastroke. But still off from doing a race-pace IM - i'd like to be closer to :50. Maybe aim for holding this set :55 to :50 as a goal in the future, without compromising the 5 seconds rest.
    ++++++++++++++++++++++++++
    I'm feeling a lot better, more energy but I can tell my body isn't rested to it's peak swimming prowess just yet. Have to be careful to really rest my legs!
    Categories
    Uncategorized
  11. Wednesday, March 12, 2014 12:20-1:00pm

    by , March 12th, 2014 at 04:38 PM (Fast Food Makes for Fast Swimming!)
    3 full days out of the water since the meet on Friday/Saturday for me. It felt like an eternity, but was good to get in today, even if it was just 40 minutes.


    500 Free warmup - felt a bit sluggish on this
    (500/500)

    8 x 50 Flutter Kick w/ board @ 1:00 (:50s)
    (400/900)

    22 x 75 Free @ 1:00 (held most of them around :55-:57, the last few (6) were at :55 down to :52)
    Not bad for a broken mile on a 22:00 total interval. I'd guess I was around a 20:20ish total add up time. Not bad considering it was little to no effort.
    (1650/2550)

    50 EZ was all the time I had left for
    got the boot from the pool at 1:00pm!!

    ---------------------------------
    2600 Yards
  12. Wed., March 12

    by , March 12th, 2014 at 02:31 PM (The FAF AFAP Digest)
    1500 with some bursts and up tempo 25s.


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

    Psych sheets for the Albatross meet are out: http://www.ancientmariners.org/albatross/pyschsheet.pdf.

    I definitely have a bit of a cold. Had a sore throat for a couple days and now it's worse. Hopefully, it will pass. If not, I'll just stick to the 50s.
    Categories
    Swim Workouts
  13. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/13/2013

    by , March 12th, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 1:00 :50
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 50 moderate 1:00
    1 X 50 build 1:00
    1 X 100 fast 3:00
    Four rounds, choice.

    3 X 50 easy 1:10
    1 X 100 blocks
    3 X 50 easy 1:10
    1 X 50 blocks
    3 X 50 easy 1:10
    1 X 50 blocks

    OR

    2 X 400 6:00/5:20
    2 X 300 4:30/4:00
    2 X 200 3:00/2:40
    2 X 100 1:30/fast
    First swim left, second swim right---alternating intervals

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  14. Week 76 - Wednesday

    by , March 12th, 2014 at 12:39 PM (After a long rest)
    I am in Houston through Thursday and tried arranging my hotel so that I would be mid way between where my meetings were and the woodlands swim pool. I guess I was either tired or not focused when I made my reservation because I did not notice that I was 45 minutes from the pool which made for a very early start this morning. Despite this I had a good workout and enjoyed swimming at the CISD Natatorium which very similar to our pool in Rockwall. The Woodlands team has an emphasis per day posted on there team calendar and today was 50s. So not exactly my kind of workout but it was good just getting wet while I am on the road.

    Warm up
    200 swim
    200 kick
    200 drill


    Main sets
    8x75 swum 50 swim on 45, 25 kick on 30
    5x(2x50 on 40, 4x25 on 30)
    200 pull on 2.45
    2x100 pull on 1.30
    4x50 pull on 45
    8x25 pull on 30


    Warm down
    500 easy

    Total 3500scy

    I held a very consistent pace throughout this workout which basically equated to 28 per 50. I felt a little stiff during the warmup which I suspect was due to the 5hr drive yesterday but loosened up after the warmup.

    The Woodlands pool is very nice and I am looking forward to swimming the zone meet at the end of the month here.

    Tomorrow ow I am going to try to swim with either Dads or Rice Masters which I think are closer to where I am staying.
    Categories
    Swim Workouts
  15. Getting stronger

    by , March 12th, 2014 at 07:20 AM (Mixing it up this year)
    Normally I would not do the 200 fly on a Wednesday due to the floatilla of fins in the lane next to me but today they got out early! Broke yesterdays time and went 3:29 this time. I really like it wasn't that fast.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/paddles & bouy so no legs on the back still went 1:35, 1:31, 1:31, 1:30, 1:30, 1:30, 1:30, 1:29, 1:29, 1:29

    500 free kick w/zoomers moderate speed
    2 minute break
    200 fly for time from push 3:29
    500 free broken

    Total 3200 yards
    Categories
    Swim Workouts
  16. Workout 03/11/14: evening

    by , March 11th, 2014 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    Had a busy day, starting with new tires this morning for the van, then coming home to work on a Bible class paper (oh, I was pleased to receive a 95 on my Bibliology paper from a few weeks ago), then went to Chapel. I was able to play the drums, adding that element to the praise and worship team for the first time. Then I watched my niece for a couple of hours before heading to visit my 92 year old Nana - a great time! Dinner on the way home then practice:

    200 Fr/4 x 50 kick/4 x 50 drill
    4 x 50 Quarter's Strong on 1:10
    100 non-free swim
    4 x 25 sprint ~ 1:00

    main set:
    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP (:28)
    2 x 50 EZ
    1 x 75 AFAP (:46)
    3 x 50 EZ
    1 x 100 on 90% (1:01)
    4 x 50 EZ

    200 IM drill and out
    (Masters/Rec/1950 yds/60 min)
    ------------------------------------

    I was able to loaf tonight under the guise of tapering, so GregJS did a bunch more. I'll get in another quick swim Friday morning before heading to Boston for the weekend, and the 1650 on Saturday afternoon.
    Categories
    Swim Workouts
  17. Week 76 - Tuesday

    by , March 11th, 2014 at 04:45 PM (After a long rest)
    I am heading to Houston with work later today and had a long day yesterday with a mad rush to pack and figure out where I am swimming in Houston. I emailed the Woodlands and despite it being about 20 miles from where my meetings are I think that's where I am going to try to swim.


    I had a good nights sleep and despite being awake before the alarm was scheduled to go off I was tired. Today's workout was pretty much a recovery workout with a little bit of race pace work.


    Warm up
    1000 with snorkel


    Main sets
    8x200 pull on 2.25
    16x25 race pace 500 for first 8 and 200 for next 8 on 40
    8x150 kick on 2.45


    Warm down
    200 easy


    Total 4400scy


    I held 14 highs to my feet on first 8 and 13s to my feet on the last 8.
    Categories
    Swim Workouts
  18. Tuesday, March 11

    by , March 11th, 2014 at 03:52 PM (The FAF AFAP Digest)

    Swim/SCY/Solo:

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ
    2 x 50 double shooters w/fins + 50 EZ
    2 x 50 burst + cruise
    2 x 30 burst + cruise from the blocks
    100 EZ
    2 x (25 AFAP w/fins + 75 EZ)
    150 EZ

    Total: 1750


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

    Started off my 5 days of rest with a day off yesterday. Today, I didn't feel great in the water, but my 25s were very fast. I think I'm done going off the blocks to try to rest the legs. I am feeling more positive about the meet. Unlike NE Champs, I am not over rested and have been doing weights. I also recall that for two of my starts at that meet my hands were not in a streamline position on the dive; that no doubt added a couple tenths to my 50 times.

    Still no psych sheet for the Albatross meet.

    Updated March 11th, 2014 at 04:13 PM by The Fortress

    Categories
    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/12/2013

    by , March 11th, 2014 at 01:44 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    1 X 150 2:30 2:15
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 x 300 IM 5:15
    1 X 300 free 4:30
    1 X 200 IM 3:30
    1 X 200 free 3:00
    1 X 100 IM 1:45
    1 X 100 free --

    17 X 100 pull
    5 on 1:30
    5 on 1:20
    5 on 1:15
    2 on 2:00:swim down
    Categories
    Swim Workouts
  20. Sunday 3/9/14

    Sunday 3/9

    "Central Section Region VIII Championships Day #4"

    200 FL - 2:03.18 (26.73/30.27/32.34/33.84) - Well as you can see, I finally hit the wall around the 125 mark. All the racing and the physical/emotional/mental stress of this past week (it's been crazy in more ways than one) finally caught up to me. I had really wanted to break the 2:00 barrier. I took it out fast enough to do it, I just died coming home.

    Total: 2000ish

    Now for a week of rest away from the pool. Then it's time to decide what's next.

    Updated March 12th, 2014 at 01:52 PM by Calvin S

    Categories
    Uncategorized