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  1. 2/26 Team Practice

    The focus for today was to keep my stroke long and work on a little bit of pacing. I have really let my stroke fall apart when my body has had enough lately. Plus, I have struggled with pacing my swims.

    Pacing will be my focus for awhile.

    The last bit of the "broken" 1000 was a little to fast for me today. I did the best I could and am happy with what I did.

    The little sets afterward were really designed to get our strokes back to normal and stretch out.


    400 FREE
    100 STROKE

    100 @ 1:20
    200 @ 2:34
    300 @ 3:45
    400 @ 4:48

    5 x 100 @ 2:00 BREATHE 3/5/3/5 BY 25 LONG AND SMOOTH

    5 TIMES THROUGH
    50 @ 50 SMOOTH PULL
    50 @ 50 BUILD (PADDLES ONLY)
    50 @ 1:20 ALL OUT (PADDLES ONLY)

    8 X 50 @ 60
    WORK ON LONG STROKE WITH SIX BEAT KICK

    450 W/D

    3600

    I WAS GLAD TO HAVE SOME DRILL TYPE SETS AFTER THE FIRST SET. i HAVE A LOT OF POOL WORK TO DO. ONE DAY AT A TIME.
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  2. Saturday Workout

    by , February 26th, 2011 at 08:54 AM (Pete's swim blog)
    SCY

    250 Warm up

    3 x 100 Free - 1:20
    1 x 200 down worst stroke/back best stroke

    200 Kick
    100 Free
    4 x 50 IM Order - 1:00
    200 Kick
    200 Free
    4 x 50 IM Order - 1:00
    200 Pull
    300 Free
    4 x 50 IM Order - 1:00
    200 Pull
    400 Free
    4 x 50 IM Order - 1:00

    4 x 100 IM - 1:45
    200 Free
    4 x 100 Free - 1:30
    200 IM

    200 Cool down

    (4750 Total)

    Made an apheresis donation yesterday at the Red Cross so I was still feeling a bit sluggish. Never could get my fly going. Negative split all the 200+ freestyle sets. Very thankful to have HSA welcome me in on Saturday mornings.
    Categories
    Swim Workouts
  3. Friday, Feb. 25, 2011 7:00pm @ YMCA & Start P90X!!

    by , February 26th, 2011 at 12:14 AM (Fast Food Makes for Fast Swimming!)
    Hot pool again, too hot for our kind of swimming. I was just sluggish tonight. I think it also didn't help that I was swimming so late in the evening, since I'm normally an early morning swimmer. Pulled out the breaststroke fins for a little speed work/fun.

    Warmup:
    200 Free
    100 Kick
    200 IM Drill
    500 Free Pull

    5 x 50 Breast Drill w/ Breaststroke Fins (1 P/1 Kick, 1 P/2 Kick, 1 P/3 Kick) @ 1:00
    250 Free
    5 x 50 Breast w/ Breaststroke Fins @ 1:00 (:37/:38s)
    250 Free

    100 Free @ 1:30 (1:10s)
    50 Fly @ 1:00 (:31s)
    --Repeat 4 times

    8 x 50 Back @ :50 (:41s)
    2 x 100 Back @ 1:30 (1:20s)

    8 x 25 Breast w/ fins @ :30 (:18s)

    75 EZ
    25 Fly FAST and outta here!!
    ---------------------
    3500 Yards

    Got home from the pool, and my wife and I decided to throw in the intro DVD of the P90X program to get started. It has 2 bonus workouts on it also, so we got started...and holy it works you in places you never knew could hurt!! I can tell I'm going to be sore, but I'm going to try to stick with this as regular as I can. I figure swimming 5 days M,T,W,Th, F, and 5 days of P90X program M, W, F, Sa, Su should be good for me.
    I'm not used to sweating like this either...I'm a swimmer!! This dryland is gonna be tough!!

    Updated February 26th, 2011 at 01:31 AM by jaadams1

    Categories
    Swim Workouts , Daily Practices
  4. For once the young kid showed up!!!!

    by , February 25th, 2011 at 09:18 PM (Mixing it up this year)
    I felt great this morning. Nice strong and so loose. Time for 14 & Under States! They did let masters swim first.

    400 Free
    4x100@1:40 Free
    4x50@1:00 Free
    12x25@:30 IM order 3 times
    2x100@:45R Free FAST
    4x100@1:40 Free
    4x50@1:00 Choice
    2x200@3:30 Free
    8x25@:30 IM order 2 times
    400 Free w/paddles & bouy
    500 Free every 3rd lap 1 arm fly
    100 Free easy

    Total 3700 yards
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  5. A little bonus workout!!

    by , February 25th, 2011 at 06:01 PM (Swimming, Life, and Other Stuff!)
    I was surprised this morning @ 5:40 a.m. with a call for a 2 hour delay!!!! Seventy minutes later I received another call notifying me school was cancelled today!!!!! Yippee! I had no idea we were getting a storm that would dump 6" of snow and produce high winds. The funny thing is by 9:00 a.m. the wind stopped and the sun came out!!!!
    I usually take Friday off; I'm just so spent by Friday it just doesn't make good sense to exert myself physically.
    Needless to say I decided to do a short solo workout today!! I spent the morning playing with my new Nook and polishing up the kitchen. I reported to the Monon around 12:30 and did the following short workout in 52 minutes while feeling totally jazzed!

    **400 Freestyle Swim
    **Repeat 3X:
    4 X 25 Dolfin Kick @ 35 (12.5 yds underwater, the rest on surface)
    2 X 50 Flutter Kick @ 1:00
    **Repeat 2 Times:
    4 X 50 Freestyle Pull @ 1:00
    4 X 50 Drill Butterfly @ 1:10
    4 X 75 @ 1:30 (50 fly/25 back, 50 back/25 breast, 50 breast/25 free, 50 free/25 fly)
    **200 IM stretched

    2,600 scy

    Time to meditate! I am such a meditation poser
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  6. Friday Feb 25

    by , February 25th, 2011 at 05:33 PM (Keepin Track 2010)
    600 WU
    12x75 KPS IM order in 4 sets of 3 continuous thru 3 75's then rest :30

    400 K with flips alt 25 under 25 over work dolphin on stomach and back

    8x25 sprints 2 of each stroke with flips

    100 WD
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  7. Thursday Feb 24

    by , February 25th, 2011 at 05:31 PM (Keepin Track 2010)
    600WU
    4x50 Pull descend on 1'
    8x25 IM SPEC drill on :45

    HQ
    3x100 SPEC on 3' 1:17, 1:17, 1:18
    6x75 FREE on 2' :47 or :46
    12x25 (broken 300 IM order) on :45
    easy 100

    200 kick SPEC with fins

    4x(50 drill on 1', 2x25 on :30, rest :30) SPEC

    4x75 IM order, KPS by 25. 10 sec rest

    200 WD
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  8. Getting Back 2/25/11

    by , February 25th, 2011 at 05:05 PM (The Labours of SwimStud)
    Good workout today

    Warm Up
    600 FR/BK by 100s
    4 x 50 FL 1:3012 x 25 K :45 3 Mod 1 Fast
    100 EZ FR

    Main

    2x
    300 No Fly RIMO 5:10
    100 EZ FR 1:50
    2x
    5 x 50 BR 1:10; 1 Kick, 2 Pull, 3 Fly K/BR P, 4 2K-1P, 5 Swim
    100 EZ
    2 x
    200 FR 3:10 last 50 fast held 2:50's
    100 EZ

    Kick

    500 Fin kick FR/FL by 25

    Cool

    4 x 100

    Kids were doing a nice set today I'm going to use:

    4x with fins
    1 x 200K w/bd set your own interval.
    4 x 25 underwater kick :40
    1 x 50 EZ 1:00
    1 x 50 Spring K 1:00
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  9. LCM under rolling clouds

    This morning I swam the following lc workout, the first part (through the fast 400) with Panama City Masters, the rest on my own:

    Warmup: 400 lcm swim + 300 k/d by 50 + 200 pull

    8 x 50 FR @ 1:00, odds (12.5 sprint / 37.5 easy), evens (37.5 easy / 12.5 sprint)

    5 x 200 pull @ 3:30, negative split each 200, evens w/paddles

    4 x 50 kick desc. @ 1:30 [1:10 -> :50]

    3 x 100 FR @ 1:30 [26, 24, 22—the interval was scary but I made them!]

    2 x 150 d/s/d active recovery

    1 x 400 fast [5:39 (23,27,25,22)—happy with this]

    200 easy

    5 x 200 IM Kick ->Swim pacman @ 5:00/4:40/4:20/4:00/3:40, focus on great form on swim portions

    400s/300p/200k/200s

    It was a very cloudy morning. Three different sets of storm clouds rolled through during my workout, but only one brought rain, and then only for about 200m. Still, two-thirds of the pool got out—why rain bothers folks who are immersed in water I’ve never figured out. I love swimming in the rain, and kind of hoped it would keep on coming down (but not thunder), but it did not.
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  10. Fast Friday w/Speedo, Feb. 25

    by , February 25th, 2011 at 03:49 PM (The FAF AFAP Digest)
    Swim w/Speedo @ OakMarr

    Warm up:

    800 various
    6 x 25 shooters
    6 x 25 with mini bursts

    8 x 50 @ 1:00
    a few bursts
    10 seconds fast vertical dolphin kick

    Speed work

    1 x 50 AFAP

    Back shooter w/fins, went high 21
    Slipped a bit on the metal wall at the turn so didn't get a good push off

    450 EZ

    1 x 100 AFAP
    Went fly, 55

    450 EZ

    1 x 50 AFAP

    Back shooter w/fins
    Felt like I was going faster than first one, but
    both feet slipped on the metal and I just slid down the wall and aborted the effort.

    125 EZ

    3 x (25 AFAP back shooter w/fins + 75 EZ)
    Went high 9, high 9, 10

    50 EZ

    Total: 3100

    -----------------------------------------------------

    Commentary:

    This was my first good and enjoyable workout in awhile! Well, except for sliding on the wall and not being able to crush Pete on the last 50. Conditions were not ideal though. The pool was in an odd configuration and I was swimming in the shallow end in two lanes with no lane line and 3 people. I had a rather large noodling type next to me most of the time. I'm obviously spoiled practicing in 12 foot death most of the time.

    I believe this is the first time I've cracked 22 in a shooter, though I've been going 22s for awhile. Not so long ago, I only went 22s with my monofin. The 55 in fly is my fastest practice time as well. I felt surprisingly strong given that I rarely swim this distance in practice ... until the last 10 yards of course.

    When I arrived home, there was an enormous tree limb across my driveway. It knocked out our phone and Internet service. If I had been home 5 minutes sooner and parked in my usual spot, it probably would have nailed my car.

    Updated February 25th, 2011 at 05:21 PM by The Fortress

    Categories
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -02/28/11

    by , February 25th, 2011 at 02:19 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00
    2 X 100 1:40 1:30
    1 X 200 3:20 3:00
    3 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    2 X 100 kick 2:00
    6 X 50 kick 1:00
    1 X 100 easy swim

    1 X 50 easy 1:15
    1 X 50 fast 1:15
    1 X 75 easy 1:30
    1 X 75 fast 1:30
    Four times through. Choice.

    4 X 100 1:25 1:20
    1 X 200 fast 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  12. MATT Friday Workout w/ Video

    by , February 25th, 2011 at 12:48 PM (Pete's swim blog)
    SCY

    400 Warm-up

    2 times through (All on 1:10 interval)
    *75 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *25 Fly/50 Free
    *50 Fly/25 Free
    *75 Fly

    100 Easy

    2 times through
    *4 x 75 Free - 1:10
    *4 x 75 Free - 1:05
    *4 x 75 Free - 1:00

    Timed video (100 br) [nomedia="http://www.youtube.com/watch?v=Tb83mL7u05o"]YouTube - 250211-practice-100br-pmccoy[/nomedia]

    (3300 Total)

    Felt pretty good today. Struggled some with the fly but I was able to finish strong on the 75 Frees on 1:00.

    Video is 100 Breast stroke. I did a 1:20. My meet times are in the 1:13 range so 1:20 is probably some improvement with a drag suit and a 3k workout.

    Things I think I'm doing better:
    * Kick is narrorwer... maybe not enough. When I roll my knees inward as my kick finishes, I tend to set up better for a narrower kick. Unfortunately, it is more natural for my knees to roll outward so I have to really focus on this.
    * Shorter pull. This just feels so much better. Is is short enough? Or am I still getting stuck in the 'prayer' position. My arms still seem to sweep pretty wide in the video.
    * Dive. Don't know if this looks any better but tucking my head more on the block seemed to help me hit the water cleaner.

    Things I'm pretty sure I'm still doing wrong:
    * Turns. Still swinging my right arm high over my head. It's painfully obvious when I watch the video but I'm hardly aware of it when I'm swimming.
    * Glide. I'm not getting much consistency. Sometimes it works out about right and other times I go too deep or too shallow. Near the end, I'm dying for O2 and I'm more than willing to take a shorter push off the wall in exchange for that first breath.

    Comments are welcome and much appreciated!
    Categories
    Swim Workouts
  13. A (not so) Fast Friday

    by , February 25th, 2011 at 11:34 AM (A comfort swimmer's guide to easy swimming)
    2/25/11

    SCY, had a swim buddy do the main set with me. Helped a lot to have someone do this one with me. Felt like the 50's should have been faster but was going a fast as I could. So I guess the effort counts.


    Warm up (900)
    300 Swim
    - the usual back and free
    12 x 25/30 Free - High Hand/Straight arm Drill with Fins and Snorkel
    - was seeing 15-16 on the clock for most of these
    6 x 50/10sr
    odds: 4 Forearm sculls - 4 Mid Sculls - 4 Fly Strokes or 6 Fr/Bk Strokes
    Evens: Full Stroke

    Sprint Set (1800)
    2 x 50/40 Fast
    - 34, 35
    1 x 200/3:30 smooth
    2 x 50/45 Fast
    - 35, 37
    1 x 200/3:30 smooth
    2 x 50/50 Fast
    - 35, 36
    1 x 200/3:30 smooth
    2 x 50/45 Fast
    - 33,36
    1 x 200/3:30 smooth
    2 x 50/40 Fast
    - 36, 37
    1 x 200/4:00 smooth
    2 x 50/35 Fast
    - 37, 37
    1 x 200/4:00 smooth

    Cool down
    200 easy free & back

    Total: 2900 yards
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  14. Thursday's Swim

    by , February 24th, 2011 at 10:03 PM (Swimming, Life, and Other Stuff!)
    Nasti's tonight. It was an easy workout but I had a blah swim.

    **100 wu swim
    **4 X 150 @ 2:20 Freestyle
    **3 X through:
    100 IM @ 2:00
    4 X 50 Stroke Roll @ 1:00
    4 X 25 Kick @ :30
    **8 X 75 Free Sprint! @ 1:30 interval

    2,500 scy
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  15. My second meet as a Master

    by , February 24th, 2011 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    20th Annual Valentines Love to Swim Classic: 2/19/11

    100 Backstroke: 59.45 - my goal was to get under 1 minute!

    100 IM : 1:04.06 - I wish I could be more efficient at the breaststroke.

    50 Free: 24.37 - felt good, need to work on the turn.

    100 Free: 53.45 - Super excited about this time - I was aiming for a 55.

    I need to keep working on my stroke, as the back is off just a little due to poor hip rotation, which is preventing my left pull from getting as deep as it ought to be. Also, the 100 Free was my last event, and I sucked wind on the last lap - even some water due to a bad breath with 15 yards to go.

    I have been working on some longer endurance sets with time intervals to keep pace - I try to get in two workouts a week hard (3600yds in 60 minutes) and then 1-2 more (2600 in 60 minutes) where I focus more on stroke work/drills/kicking.

    Any ideas for helping my hips and shoulders to rotate together for backstroke would be appreciated!
  16. Glowing waves!

    A little catching up: Yesterday morning I did the following LC workout with the masters group:

    Warmup
    600 lcm alt. s/k/d
    200 pull

    6 x 50 (25 kick / 25 build), odds FR, evens ST

    2x thru, 1st time IM order, 2nd time FR
    4 x 200 (1st round 50d/100s/50d, 2nd round 50p/100s/50p)
    4 x 100 kick @ :20 rest
    4 x 50 fast @ 1:30

    200 warmdown

    Today evening practice got cancelled. I went to the pool anyway and swam the following short-and-sweet workout:

    1000 scy warmup
    8 x 100 @ 1:40, odds FR, evens BK, alt. 2 easy/2fast
    300 warmdown

    A cool thing is happening here with the gulf—there is an unusual amount of phosphorescent critters out there, apparently, and the water is really lit up at nighttime. There was an article about in the local paper, with pictures. I went out last night and watched the waves for a while and it was just amazing—every time one broke at the sandbar or shoreline it glowed. I plan to go back out tonight—the waves are bigger today, and that might make it even more spectacular.

    Maybe related to the glowing, or not, there’s also a ton of jellyfish rolling around in the surf and washed up on the shoreline. They all seem to be the same type (cannonball jellies, maybe?), and look like this:




    (I put my foot beside it to give some indication of size.) You can’t see its coloration very well because of the sun, but they are clear with radiating rust-colored markings on them, and their tentacles have rust-colored tips as well. You can see the markings better on this juvenile (I assume) version, which doesn’t yet have tentacles:



    These have been at the beach all winter, but where before I would see one or two washed up on the beach every mile or so when going for beach walks, there are now that many every linear foot of shoreline, plus more visible in the water.

    I’ve run into these out in the gulf before and never been stung by them—not sure if they’re nonstingers, or if their short tentacles just tend to stay contained in their globular bodies. They generally stay just out of arms reach below the surface of calmer water, but in the surf zone the waves can throw them to the surface, or they can be right in the way when you’re trying to duck under breaking surf—not my favorite experience! They’re surprisingly solid and bowling-ball like then you run into them with a head or shoulder. I hope they go back out to sea before the weekend, as I’d like to get in a swim or two in the gulf, but I don't know how likely that is.
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  17. Thursday, Feb. 24

    by , February 24th, 2011 at 06:06 PM (The FAF AFAP Digest)
    Drylands 1:

    Dryland 1 was the weight portion. I reduced weight and didn't do that many exercises. I'm done with weights until after the Albatross meet.

    skull crushers, 50 x 2 x 10
    explosive leg press, 210 x 2 x 10
    standing lat pulldown, 110 x 2 x 10
    total ab machine, 110 x 1 x 25
    lower back machine, 110 x 2 x 15
    step ups, 15
    med ball slams, 2 x 10
    russian twist on incline, 25


    ART:

    Rushed out of the weight room to head to ART. Hamstrings were very tight. Doc said the lack of yoga and stretching was letting the lactic acid build up in the legs. He told me to stretch and hit the hot tub as often as possible. He also told me I looked like I was building more muscle. Alas, since the BHRT, this seems to be true; my legs are like steel. I simply look at a weight and gain muscle. He remarked that many people would kill for this result. But, as we all know, it just makes me feel like a tank. Hence, I am resolved to avoid the weight room after Canadian Champs until the Fall. I will stick to TRX and yoga, and give myself a mental and physical break from the gym.

    On the upside, perhaps the strength will help me post some good times in short course despite being unable to "strap on a B70 without any training and go fast."


    Drylands 2:

    Went back to the gym to finish up.

    RC Work, 25 minutes

    Stretching/Yoga, 35 minutes

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

    Commentary:

    My sister in law and her family are in town for a few days, which will be fun. I'm hoping to still sneak in a swim tomorrow and some yoga on Saturday while they're at the Syracuse vs. Georgtown game.
  18. Thursday, 2/24/11

    by , February 24th, 2011 at 02:03 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo

    Warm up (800)
    With Fins
    4 x
    50 Forearm Sculling -
    50 High Hand/Straight Arm Recovery -
    4 x 25/10sr Strong
    - did some of this with the snorkel.

    Swim Set #1: Swims with 5 - 10sr (500)
    25 Fly
    25 Fly, 50 Bk
    25 Fly, 50 Bk, 75 Brst
    25 Fly, 50 Bk, 75 Brst, 100 Free
    - No times on this. mostly kept with 10 sr except after the breast - took 15-20 after those.

    Set #2: Kick & Swim - Choice - No fins (1200)
    - all kicking was flutter on back, swim was
    - all free except for the last 4 25's were back
    Kick 1 x 100/2:00 AFAP - 1:52
    Swim 1 x 200/3:15 smooth - 2:45
    Kick 1 x 100/2:00 AFAP - 1:45
    Swim 2 x 100/1:40 smooth - 1:20±
    Kick 1 x 100/2:00 AFAP - 1:44
    Swim 4 x 50/1:00 smooth - 40±
    Kick 1 x 100/2:00 AFAP - <1:42
    Swim 8 x 25/30 smooth - 18-20

    Set #3: Free or Back Swim with Fins (400)
    8 x 50/10sr
    40 yd Free or Back - 10 yd Fly
    - was around 40-45 on these, alternated back and free

    Cool down
    100 easy

    Total: 3000 yards

    Updated February 24th, 2011 at 04:35 PM by poolraat

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  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/25/11

    by , February 24th, 2011 at 01:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    4 X 150 2:30 2:15
    Twice. Round 1 intervals left, 2 right.

    1 X 200 Kick

    $$Meet swimmers warm down$$

    8 X 50 kick 1:00

    1 X 100 free 1:30
    1 X 100 IM 1:45
    1 X 100 stroke(choice/no free) 2:00
    Four rounds. Total 12 100's.

    1 X 300 4:15 4:00
    1 X 200 2:50 2:40
    1 X 100 1:25 1:20
    4 X 50 :40 :40 or :35
    Twice through. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy 1:00

    5400Y
    Categories
    Swim Workouts
  20. Thursday, Feb. 24, 2011 5:00am

    by , February 24th, 2011 at 01:44 PM (Fast Food Makes for Fast Swimming!)
    Got to swim for an hour and a half today, which is a bonus, but that is only because I got to miss the first half of work to go to the dentist at 7:00am to fix a bunch of teeth (8 to be exact) I'm okay though, just on the NO FOOD diet till my mouth gets un-numb!!
    I'm following my pattern of the week and today looks like 150s

    Warmup:
    200 Free
    100 Kick
    200 Pull
    100 Fly Drill

    4 x 150 Free @ 2:10
    4 x 150 Free @ 2:05
    4 x 150 Free Pull @ (1 each: 2:00, 1:55, 1:50, 1:45) pretty much held them all around 1:43/1:44
    4 x 150 IM @ 2:15
    --1) 75 Fly, 25 back, breast, free
    --2) 25 Fly, 75 Back, 25, breast, free
    --3) 25 Fly, 25 Back, 75 Breast, 25 Free
    --4) 25 Fly, 25 Back, 25 Breast, 75 Free

    20 x 25 Kick w/ board @ :30

    5 x 100 Back @ 1:30 (held 1:18/1:19)

    200 EZ

    As I was finishing the cooldown, I thought lets give a 100 free fast for time to see how I feel after 4000 yards

    100 Free FAST from push: Went a :57 !!!
    I like it!!
    ***(Ande, Speedo, and others...I dedicate this one 100 Fast to you guys)

    another 200 EZ and out
    ----------------
    4500 Yards