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  1. Tuesday, March 4, 2014

    by , March 4th, 2014 at 08:14 PM (I swim, therefore I am)
    SCY @FMAC
    76 Sunny, humidity 63%, 83 water

    Warmup
    100 REV IM

    300 IM as 4(50DR/25Swim)

    *Set 1*
    400 IM Kick, desc by 25 1-4, x4
    12x50 Kick on 1:00 as 4(3x50 stroke) IMO
    12x25 Kick on :50 as 4(3x25 stroke) IMO

    *Set 2*
    1x1200 FR Steady Swim, DPS w/snorkel-fins-mAP

    *Set 3*
    400 IM as 4(25EZ/25Strong/25EZ/25Fast)

    ---100 BK
    5x200 IM on 3:00 w/slim fins, desc 1-5 *2:42-2:34
    ---100 BK

    *Set 4*
    6(2x25 Fly on :20, 1:00 rest) as 25/smooth, 25/fast

    *16s/15s, 14s
    ---100 BK

    6(2x25 FR on :20, 1:00 rest) as 25/smooth, 25/fast
    *15s/14s, 13s/12

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Comments
    In the Fort Myers-Estero area of SWF, the local year round residents enjoy having our own lanes and only infrequently need to share. From mid February to Easter weekend is the peak snowbird season with various flocks seen everywhere, but mostly seen at Publix and Costco parking lots. The few public pool lap swims are more active as well. So today I had to laugh to myself when I was just about to start Set 2 (the IM set that I did later on as Set 3), I got a tap on my shoulder and at the same time my nearly deaf water filled ears heard nothing, but I saw the lips saying "Can we split the lane?" Of course I smiled and said yes, then got ready for a freestyle swim on the left side.


    Having lived here for over two years I can appreciate the revenue the seasonal residents bring to the area, as nearly one third of my gated community along with other similar neighborhoods in south Fort Myers are part-time homeowners, from all around the USA, and also many from Canada.
    Categories
    Swim Workouts
  2. March 3-4

    by , March 4th, 2014 at 04:43 PM (The FAF AFAP Digest)

    Monday Drylands:


    RC/scap ex
    flutter kicks on bosu, 2 x 100
    seated row negatives, 80 x 1 x 10, 90 x 2 x 8
    push press 45 x 2 x 12
    explosive leg extension, 90 x 2 x 25
    kneeling ab crunch, 110 x 1 x 20, 120 x 2 x 15
    extreme angle step ups w/barx 45 x 2 x 10
    wood chops, 30 x 2 x 15 each side
    good mornings, 80 x 3 x 8

    stretching, 15 minutes


    Tuesday: Swim/SCY/Solo

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ
    1 x 100 back kick, !5 m UW each 25
    100 EZ

    Main sets:

    5 x 30 burst + cruise from the blocks
    -- I was trying to work on gliding a tiny bit before immediately dolphin kicking, which is supposed to be faster according to the latest article on UW kicking. It may even change my kick count.
    100 EZ2 x kick ladder w/fins:
    25/50/75/100/75/50/25 + 100 EZ
    -- everything but the 100 was done 15 m UW
    -- 100 was fast flutter kick w/board (1:01s)


    10 x 25
    odds = 100 pace
    evens = EZ
    50 EZ

    8 x 50 DPS w/paddles
    odds = free
    evens = back
    100 EZ

    Total: 3300


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

    I had been planning to go the gym Sunday instead of Monday and take Monday off, but the snow changed my plans. We didn't get nearly as much snow as originally forecast, thank goodness. But shifting weights to Monday meant I was tired in the pool today. Tried to work on UWs mostly. Only 10 days until the Albatross meet. I'll prolly only rest 5 days. Not planning a big taper this season, just resting some. I don't really have much to taper from anyway with only 2 1/2 months of solid training after 6 sub-par months.
    Categories
    Swim Workouts
  3. Tuesday, March 4, 2014 12:00-12:45pm

    by , March 4th, 2014 at 04:30 PM (Fast Food Makes for Fast Swimming!)
    Nothing too fancy, still resting my shoulder and kicking hard:

    500 Free warmup

    5 x 100 SDK on back w/ short fins @ 1:40 (held under 1:15s)

    12 x 50 Flutter Kick w/ board @ 1:00 (held :45-46s)

    400 Free EZ

    ---------------------------
    2000 Yards



    Still planning to go to the meet in Coeur d'Alene, Idaho this Friday and Saturday, and I will attempt my events. We'll see how it goes. My only real concern is the 200 Fly after the 400 IM and 1500 on Friday night. I can get through it though, since it is a short course meters meet...and Top Ten is "all that matters"!!! But I won't jeapordize my health either. If I have to, I will skip it.
    Saturday's events should be a breeze compared to Friday night.
  4. Prepping for state meet...

    by , March 4th, 2014 at 04:27 PM (Alex's swim journal)
    Encouraged by my times on Sunday, all improvements over last SCY season in spite of my sporadic training, I decided that I probably could do a decent 200 and 400 IM at state, and that 200 back and 200 fly--being on different days--are also feasible. These are the events that enjoy training for the most, so I might as well go ahead and make them my goal events. I'll decide whether or not I want to do the 1650 (last event on the last day) at the end of this week, after I have a chance to do some long freestyle sets... see where my fitness is.

    The results from Whitefish Bay are already in the USMS database. I'm pretty pleased with my splits in the 4 and 2 IMs. My fly and free legs are almost even (1:29 fly and 1:26 free in the 400 IM; 40+ fly and 40+ free in the 2IM)... the free should be a lot faster, but that's where my lack of conditioning is making itself felt. There and with the backstroke leg as well... there's no reason, with all the backstroke work I did last fall, that I shouldn't be swimming around 1:30/100 pace, even after the fly leg... but again, I think it's just lack of conditioning. Back and Breast are "recovery" legs in the IMs.

    Took a break (that I didn't need) yesterday because I couldn't find time to get to the Y. We had our annual appointment with the accountant for taxes right after work, and then after dinner my wife and I sat down with the boys to talk about the contract that I'm probably going to be signing and sending off in the next couple of days. We're still "negotiating" with Anthony, who is finishing his senior year this semester and headed off to college next year. He doesn't want us to move... he wants to be able to come back "home." I understand. I didn't expect this to be as traumatic for him, since he won't be around for most of the year anyway, but I get it... he didn't expect that saying goodbye to his friends for college would be saying goodbye forever. Our youngest is going into high school next year and will miss a couple of good friends he has from elementary and junior high, but he's pretty much starting over next year anyway and so he's taking it in stride.

    Today I decided to get my swim in over lunch and not risk missing another day by waiting until the late evening to get it in. Here's what I did:

    400 EZ
    4 x 100 IM on 2:00 (desc. from 1:47 to 1:37)
    16 x 25 on :30 in 400 IM order
    100 recovery
    1:00 rest
    4 x 50 fly on 1:00 (:44, :46, :46, :47)
    50 recovery
    1:00 rest
    4 x 50 fly on 1:00 (:46, :46, :48, :48)
    50 recovery
    1:00 rest
    4 x 50 back on 1:00 (:47, :48, :49, :49+)
    50 recovery
    1:00 rest
    4 x 50 back on 1:00 (:48, :49, :49, :50)
    50 recovery
    1:00 rest
    4 x 50 breast on 1:00 (:54, :57, :58, :58)
    1:00 rest
    100 recovery

    2600 in about an hour... tomorrow need to do some freestyle sets.
    Categories
    Uncategorized
  5. Tuesday 3/4/14

    Tuesday 3/4

    AM only SCY

    400 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x75 @ 1:15 D1-4, 5-8
    200 kick w/ board + fins
    8x25 @ :40 V.S.
    100 EZ

    8x50 FL D1-4 in pairs
    2 @ :45 (33, 33)
    2 @ :55 (32, 31)
    2 @ 1:05 (30, 30)
    2 @ 1:15 (29, 28)
    50 EZ
    8x25 BEST AVG
    2 @ :30
    2 @ :45
    2 @ 1:00
    2 @ 1:15
    100 EZ

    8x50 A.R. opposite fin + opposite paddle
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15
    8x25 @ :40 drill w/ snorkel

    250 EZ

    Total: 3500
    Categories
    Swim Workouts
  6. Monday 3/3/14

    Monday 3/3

    PM only SCY

    2x
    300 swim
    4x25 @ :40 scull w/ snorkel
    200 kick w/ board + fins
    200 pull w/ buoy + paddles + snorkel

    2x
    4x100 AE swim w/ paddles
    RD1 @ 1:15 FL/FR by 50
    RD2 @ 1:20 BR
    4x25 @ :40 FAST swim w/ fins (RD1 - FL, RD2 - BR)
    100 EZ

    1000 EZ kick w/ board + fins
    200 EZ swim

    Total: 4000
    Categories
    Swim Workouts
  7. Sunday 3/2/14

    Sunday 3/2

    PM only SCY

    300 swim
    3x25 @ :40 scull w/ snorkel

    ...Thunder and lightning and no practice...

    Total: 375
    Categories
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/05/2013

    by , March 4th, 2014 at 01:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    Only 1 set this morning:

    4 X 100 free 1:30
    6 X 50 kick 1:15
    4 X 100 IM 1:45
    4 X 50 kick 1:15
    4 X 200 free 3:00
    6 X 50 kick 1:15
    4 X 200 IM 3:30
    4 X 50 kick 1:15
    4 X 50 swim down 1:00

    5000Y
    Categories
    Swim Workouts
  9. 3|4|14 SCM - one more D swim before I get hooked

    WARMUP / MAIN
    5 x 500 free on 9:00, S (8:41, 8:23, 8:18, 8:15, 8:13)

    KICK
    500 FK, S (12:11)

    DRILL
    500 one-arm fisted free (static arm back), S, as 50 per arm

    STROKE
    10 x 50 on 1:30 as bk-br per 25

    WARMDOWN
    150 easy kick on sides, belly, back, and transient, with arms back
    Categories
    Uncategorized
  10. Quick solo backstroke work

    Short with low intensity before heading to work.

    500 done as
    -100 free
    -24 back
    6 x 50 back @ 60
    -work walls and under H2O kick
    6 x 50 back @ 60
    -25 fast kick
    -25 EZ swim
    4 x 125 IM @ r/15
    -extra 25 of back
    8 x 50 @ 60
    -25 fast swim
    -25 EZ swim
    200 cruise

    2200

    Just a nice little recovery/backstroke swim.
    Categories
    Uncategorized
  11. Another day to test myself with a test swim

    by , March 4th, 2014 at 07:34 AM (Mixing it up this year)
    Did have to back off on swim number 4 of my set just as a precation, but I did do a test swim at the end of practice and matched last weeks time exactly.

    10x50@:55 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:57, 2:51, 2:47, 2:55, 2:47
    8x25@:05RI torque drill w/snorkle, paddles & bouy
    8x50@:05RI fly drills odds scull evens angel arm fly
    200 fly for time from push 3:32
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Tips for ordering Technical Suit!

    by , March 3rd, 2014 at 10:22 PM (Chowmi's Blog)
    I just ordered a new technical racing suit! I haven't in several years, gloating how I my existing ones have lasted so long. But alas, they are way too stretched out and so used that they show that disintegration like your old lycra suits used to! Yuck!

    *Only interested in Speedo
    *Don't like the new closed back suit. I think it would make me look thick, fat, and sausage-like. Also the most expensive at $449.
    *Don't like the colored suits. They would make my colored thigh look fat.
    *Do want an Elite 2. Mostly because it's the newest. Must be in black.
    *Comfort straps are intriguing. Is it worth the difference between $395 and $429? Yes, I think so. And I don't think they would make me look fat.

    Goal:
    No tax
    Free shipping, and not a rush order so who cares 2 day or 7 day
    Any coupon, which is hard for a technical suit

    SUCCESS!
    Metroswimshop
    Go to retailmenot and get that coupon code (before 03/31!). I couldn't figure out the free goggle thing, which it wouldn't seem to give me, but I didn't want to pass this suit discount of 10%!

    So I got the $429 suit for a total of $386.10. I think they gave me an extra dollar off.

    +++++++++++++++++++
    This is Fraternity of Flyers month!
    Today's main fly set was

    3 rounds
    8 x 50's on :55
    2 x fly/free
    2 easy free
    3 x fly/free
    1 easy free

    Sprint the fly bits.

    Now, this sounds easy as you only do 5 x 25's fast fly for the entire round, but for some reason I was dying, just absolutely dying through this set. Maybe because I was doing it right. It was one of those days where if someone poked you with a pinky, you'd probably just collapse. And I was really irritated with my lane. The girl behind me was doing all free. So was the next guy. Then the next guy was doing backstroke with fins. Then the next guy was swimming freestyle with a snorkel swimming up the backstroker's backside. I thin there might have been someone else after that but maybe it was just a manifestation of a composite irritating swimmer.

    I have decided that I am not going to swim tomorrow or Wednesday, if I am going to be in this bad of a mood and irritated with my lanemates!
    Categories
    Uncategorized
  13. Monday, March 3, 2014

    by , March 3rd, 2014 at 10:17 PM (I swim, therefore I am)
    SCY@FMAC
    73 Air, 83 Water
    Sunny skies with humidity at 64%

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 1/3/1 with effort as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4(6x25 FR on :40, 1:00 rest) Hypoxic-0 85% HR rest *13s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    Goggles were fogging, and the water was warm. Hard workout left my arms tired, even without doing any of the hard swimming with paddles.
    Categories
    Swim Workouts
  14. Week 75 - Monday

    by , March 3rd, 2014 at 10:02 PM (After a long rest)
    So a very strange end to last week; on Saturday we had an 80F day and I even considered going for a swim in my outdoor pool and then yesterday we had an ice storm with temperatures in the 20F. We received an email from the school district last night saying that school was cancelled and as such the pool which is owned by the school district was closed. I had a long day at work and without my swim felt out of sorts, but mid afternoon I got a message from my wife saying the pool was open. I was very excited to grab a swim and stopped by the pool after grabbing a quick dinner. I was unable to get a complete workout in but managed to get just over 4k in my one hour swim.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    10x300 pull on 3.30

    Warm down
    500 easy

    Total 4200scy

    I was tired during tonight's swim but it felt good in a funny way. Todays swim was pretty uneventful and I held 3.05s on the 300s.

    Updated March 3rd, 2014 at 10:07 PM by StewartACarroll

    Categories
    Swim Workouts
  15. Monday all day long

    Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.

    500 mix up
    4 x 100 @ 1:30 descend
    4 x 50 kick @ 1:15 just to loosen up the legs

    2 times through
    250 strong @ 4:00
    6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
    4 x 50 @ 55 hold 200 pace

    Drill set
    8 x 100 IM @ 2:00
    -Rotate 25 drill through each 100
    -Perfect form and work turns

    200 w/d

    4200

    My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
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    Uncategorized
  16. Workout 03/03/14: morning

    by , March 3rd, 2014 at 09:19 PM (Maple Syrup with a Side of Chlorine)
    Skipped yesterday, and opted for a recover swim this morning before work:

    200 fr/200 bk/200 im drill
    5 x
    - 100 kick on 1:50
    - 100 swim on 1:30

    Build a 200 im on 3:00

    200 loosen and out
    (Solo/Rec/2800 yds/55 min)

    Shoulders are stiff, but otherwise felt good in the water.
    Categories
    Swim Workouts
  17. Sunday and Monday, March 2-3, 2014

    by , March 3rd, 2014 at 03:21 PM (Fast Food Makes for Fast Swimming!)
    Sunday:

    I was able to cram in a quick workout between the hours of waking up (12:00noon), doing a few house duties, (swim), and getting to work again. At least it was only an 8 hour day, and it felt great after doing three 12 hour shifts in a row the last 3 days!!

    My quickie swim (about 40 minutes):

    1000 Free
    20 x 50 SDK w/ short fins @ :45 (between :38-:40s)
    400 Free EZ

    ----------------------------
    2400 Yards

    =============================

    Monday:

    Even with having a short workday last night, I was still overly exhausted, and slept in till almost 10:00am. Got my swim thing going, but not very much, just enough to stretch me out a bit.

    3 x 200 Free w/ ~:20-:30 rest
    8 x 50 SDK w/ short fins @ :45 (:40s)
    300 Free EZ

    --------------------------------
    1300 Yards

    Let's see if Tom can keep up with that kind of yardage!!
  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/04/2013

    by , March 3rd, 2014 at 12:59 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    8 X 25 sprint kick :45

    10 X 100 2:00 choice
    #1: easy #2-10: 50 fast and turn/50 easy

    3 X 50 easy 1:10
    1 X 50 blocks

    OR

    8 X 200 pull 2:40
    1-7: negative split
    #8: easy swim down
    Categories
    Swim Workouts
  19. Monday, March 3, 2014

    by , March 3rd, 2014 at 08:31 AM (Trying to Train Smarter, Not Just Harder)
    Ahhh! Back to my old pool! And its LCM! Yipes! But it wasn't too bad, we were only out of the pool for 3 weeks, so hopefully a week of torture, and then I'll be used to it again.

    400 back/free
    400 pull
    200 kick
    6 x 200 @ 3:15 (held below 3:00 the entire time, yea me!)
    100 easy
    8 x 50 kick @ 1:10
    8 x 25 4-cycle speed play on :30
    100 easy
    300 Pull
    2 x 150 Pull
    3 x 100 Pull
    100 easy
    Total: 4000 LCM

    **Rediscovered something this morning. When I emphasize my pull properly, the T drops and the feet rise, making my stroke more efficient, thus moving me faster with no increase in effort. This was a lovely "ah ha" moment this morning & I am so excited to get back after it - but tomorrow I have an early dentist appt, and will have to miss swimming entirely! Argh.

    Updated March 3rd, 2014 at 09:39 PM by Celestial

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  20. testing myself today to see how I feel after saturday

    by , March 3rd, 2014 at 07:37 AM (Mixing it up this year)
    Was alittle timid in my workout today. Just didn't want a recurrance of Saturday and I made it with flying colors. I can tell when it is going to happen and I just need to say BACK OFF it's not worth it. Once I get past that feeling I can get back to my normal pace.

    With the increase in distance too on saturday I was surprised I was not sore. My right shoulder and elbow which have been plaquing me were not a problem today.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free w/paddles & bouy went 1:29, 1:28, 1:26, 1:25, 1:26, 1:24, 1:25, 1:25, 1:24, 1:24

    500 free kick w/zoomers
    3x100@1:45 free w/snorkle went 1:39, 1:35, 1:31
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts