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  1. Feb. 2

    by , February 2nd, 2014 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    4 x 25 shooters @ :45
    50 EZ

    Main Sets:

    Did a short set with two of my masters swimmers who were there:
    2 x w/fins
    4 x (25 shooter + 25 EZ) @ 1:00
    2 x 25 AFAP @ :45

    100 EZ

    Then did a few starts, SDK-ing to the 15m mark
    100 EZ

    2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ)
    -- these felt harder than they should have ...

    5 x starts w/parachute, 12 SDKs, cruise back
    2 x backstroke starts
    100 EZ

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

    Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace.

    Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
    Categories
    Swim Workouts
  2. Happy Super Bowl Sunday!

    In honor of Super Bowl XLVIII, I'm doing a set of 48x50s today. 48x100s would be a better workout, but my legs are a little torched from doing lunges yesterday, and I don't really want to wear myself out and fall asleep in the middle of the game this afternoon. Maybe next year I'll think about doing 49x100s.
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  3. Workout 02/01/14: morning

    by , February 1st, 2014 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    Had a fun day snowboarding yesterday, first time at the mountain in a few years. I was able to get the old snowboard waxed and sharpened - not too bad for being 22 years old, huh?


    Feeling a little sore, I was up early to get the kids to a Men's Breakfast before masters.

    200 Swim/200 Kick/200 Pull

    Modified from AZTimm's set during the week:
    8 x 50 on :60 (I did 75's instead of 50's all the way through)
    200 Pull
    6 x 50 on 1:05
    200 swim/kick
    4 x 50 on 1:10
    200 swim with 3 dolphin kicks off each wall

    12 x 25's on :30
    - odds = FAST, evens = no free

    200 loosen and out (plus and extra 200 in between)
    (Masters/Rec/3250 yds/90 min)
    ------------------

    Nice workout - the idea is to keep the 50's at the same pace/time by round, but get faster through the set given the extra rest. I was able to maintain ~7 /~11/ ~20 seconds rest by round, going 47 on he last 75. I have been trying to encourage the team to work on SDK's, which will help everyone move more quickly through the water.

    Spent the afternoon cutting tiles at the college, and completed the ladies room and have to just put up three tiles in the guys room, then grout, and on to the top floor! I would have finished everything up, but Lena and I were called upon (a few hours before) to chaperone the dance at the kid's school - nice excuse to get dolled up and break a move!
    Categories
    Swim Workouts
  4. Jan 31-Feb 1

    by , February 1st, 2014 at 04:36 PM (The FAF AFAP Digest)
    Friday:

    Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove.

    600 various
    150 scull
    10 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 50 @ 1:00
    odds = 100 pace
    evens = EZ

    Total: 1250


    Saturday:

    Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout.

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    4 x (25 AFAP + 25 EZ) @ 1:30
    50 EZ

    20 x 50 kick w/fins
    odds = hold best average @ 1:00 (5 dolphin, 5 flutter)
    evens = EZ @ 1:30

    Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s.

    350 EZ

    8 x 25 w/chute & paddles @ 1:00
    100 EZ

    8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest
    100 EZ

    Total: 3250
    Categories
    Swim Workouts
  5. swam a worout before the meet

    by , February 1st, 2014 at 01:40 PM (Mixing it up this year)
    Yes I got in and did the masters workout before the meet. Probably not smart but oh well.

    3x50@1:00 free
    300 free
    5x100@1:30 free

    4 times thru
    100 free
    75 IM drop the free
    50 free
    25 back

    Times for the meet were fairly good this time around dropped 4 seconds from last time in the 100 Fly 1:25. On the 100 back I matched my time which was good since my feet slipped on the start and I basically had no push off the wall but still went 1:23. The 500 felt strong but was a little slower than last time. I think I was distracted because at that time I had been paged by work and I knew I was going to have to go in to work after I finished.
    Categories
    Swim Workouts
  6. Week 70 - Saturday

    by , February 1st, 2014 at 10:38 AM (After a long rest)
    I had a great nights sleep and had a coffee with my father who joined me again this morning. my parents head back to the UK on Monday so we are making the most of our last couple of days together. Their visit has been great fun and it makes me realize how lucky I am to have such great parents who I have such a good relationship with.


    Today's workout continued the focus on 200s and kicking; lots and lots of kicking.


    Warm up
    1000 free snorkel


    Main sets
    4x(200 free with fins AFAP on 3mins, 2x50 back with fins on 45)
    100 easy
    12x75 kick on 1.20 swum free,fly,free kick by 25
    100 easy
    300 free on 3.30
    200 IM on 3mins
    100 free AFAP


    Warm up
    200 easy


    Total 4100 scy


    I felt great again in the water. My turns are starting to feel better but I need to keep concentrating as I get tired. The 200s with fins burned pretty bad but I believe this is just the event as opposed to anything I am doing right or wrong; the 200 free flat out hurts and training for it is very very very hard. I went 1.48,1.48,1.48,1.46 by round and held 29s on the 50s back. My consistency I believe reflects my conditioning and I am very happy with my endurance. After number 3 i was hurting pretty badly but my coach started rallying me and told me i can go a 1.46, he suggested backing off the 1st 100 just a little bit and then to push the 3rd 50 hard, which i did and then just tried pushing through the pain on the last 50. The kick set I held between 1min and 1.03s and again felt good. I have a little swelling in my right knee that does get aggregated by fly kick for some reason, so towards the end of the kick set I eased off a little bit. The 300 free and 200 IM we're swum aerobically and I went 3.15 on the 300 and 2.40 on the IM. The final 100 I went 53 which I actually thought would be quicker based on how I felt. That said I was very happy with a 53 at the end of this practice. As i look back the 200s felt great despite the pain and i was very happy with the set. I think with some concerted focus the 200 can be my standout event. I will start back in the weight room next week so next week will be a very painful achy week I am sure!!!
    Categories
    Swim Workouts
  7. Sat 2/1/14

    Odd week here in North Myrtle Beach with the ice and snow. The town basically shut down for a couple of days. The city did a good job with the salt, sand and brine. We had a little over an inch of ice at our house that stayed for a couple of days.

    Back to the routine. Quick one today.

    500 mix up
    10 x 50 on coaches whistle
    -- A mix of kick, drill, fast, and stroke
    100 swim

    Choice set of broken 3 x (4 x150's)
    -- Went free, back, breast by round
    Round 1
    50 fast r/5
    50 perfect form r/5
    50 fast r/20

    Round 2
    25 perfect form r/5
    50 @ 200 pace r/5
    25 sprint r/5
    50 perfect form r/20

    Round 3
    25 perfect form r/5
    75 fast r/5
    25 perfect form r/5
    25 sprint r/20

    4 x through , IM order @ coaches whistle
    3 x 25 kick ~ 40
    50 drill ~ 60
    75 swim ~ 1:20

    100 cruise and out

    3600

    We are doing the polar plunge this afternoon for the SC Special Olympics. This could be interesting. I have teased our oldest daughter by asking her which one of my bright drag suits or briefs I should wear. "Daddy, PLEASE wear some board shorts!" Hahaha.
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  8. Friday 1/31/14

    Friday 1/31

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :30 V.S.
    100 EZ

    4x (R.I.M.O.)
    4x100 @ 1:20 swim w/ paddles
    8x25 @ :30 FAST w/ fins
    50 EZ

    200 EZ

    Total: 4500

    PM swim:

    400 swim

    50 FR - 23.31

    Basically I got in and warmed up a short 400 to give Doug Martin a racing partner for a 50 FR time trial. UALR was swimming Vanderbilt this afternoon (Doug is a Vande alum) and dropped in for the meet and to take advantage of the brand new touchpads/timing system we just got. He was a smokin' 23.84 himself. Not a bad race!

    150 EZ

    Total: 600
    Categories
    Swim Workouts
  9. Week 70 - Friday

    by , January 31st, 2014 at 08:39 PM (After a long rest)
    I woke up early this morning because I promised to open the pool forgone of my team mates. When I went to open the pool my card did ot work with the card reader so we had to hangout for 30 minutes until our coach arrived with a real key. What a pain. Despite this start I felt good in,the pool again today.

    Warm up
    400 free with snorkel
    6x50 catch upon 45

    Main sets
    12x75 kick on 1.20
    10x50 on 35
    6x200 free with parachute drag shorts on 3.30
    16x25 from middle of the pool focusing on turns

    Warm down
    200 easy

    Total 4100scy

    I held 1min on the kick 75s and 30s on the 50s free. The 200s were fun and I really like the parachute shorts, they allow you to swim very naturally. I held just under 2.20s so was getting lots of rest. In reality I should have gone on a quicker send off since I was getting 40 seconds rest. The parachute shorts are not stressful on the shoulders which I also really like about them. The 25s were fun and once again I worked my turns.
    Categories
    Swim Workouts
  10. 1|31|14 SCM

    by , January 31st, 2014 at 07:36 PM (Blog)
    WARMUP
    20*25 on 0:30 free - S
    • down to 21's on last half


    KICK
    20*25 on 0:45 FK - S
    • <30's


    DRILL
    20*25 on 1:00

    KICK
    20*20 on 0:30
    • 10 FK fast / 10 drill
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  11. Friday, January 31, 2014 7:05-8:00am

    by , January 31st, 2014 at 04:19 PM (Fast Food Makes for Fast Swimming!)
    Woke up a bit late, but managed to get in almost 6 hours of sleep. Need more!

    Had to rush this in before the water exercise class at 8:00, so not a lot of play around time:

    500 Free
    (500/500)

    3 x 200 SDK w/ short fins @ 3:00 (held 2:35s)
    3 x 100 SDK w/ short fins @ 1:30 (held 1:15s)
    2 x 50 SDK w/ short fins @ :45 (went :35/:32)
    (1000/1500)

    10 x 100 Free Pull @ 1:15 (around 1:10s)
    (1000/2500)

    8 x 50 Fly Best Avg. @ 1:30
    went 29s and 30s, about 4 and 4 each, but felt really good doing these. Actually surprised myself with my speed from a push. Lately I've just been blah feeling.
    (400/2900)

    200 EZ and out

    --------------------------
    3100 Yards
  12. FAST Fri Jan 31st 2014 SCY

    by , January 31st, 2014 at 10:34 AM (Ande's Swimming Blog)
    FAST Fri Jan 31st 2014 SCY

    Lifted yesterday , felt weak, hadn't lifted in a while & need to become more consistent


    Whitney Coached
    6:00 to 7:30 dove in at 6:00
    swam with Jim, Julie, Mike, & Todd
    Beside AlleyCat, Larry & Gull


    Warm up
    8 rounds of 100 on 1:30, 25 no or 1 breath on 30, 25 6 strokes fast on 30

    Main Set

    5 x 100 FR best ave on 2:00, dove em and held 58's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    50 FL fast, in heats from the blocks, went 25
    100 easy

    5 x 100 FR best ave on 2:00, push, and held 59's & 60's
    4 x 50 k fast on 1:15, flutter with a board, held 34's
    100 BR fast, in heats from the blocks, went 67
    100 easy

    5 x 100 BR/FR best ave on 2:00, push, and held 67s
    4 x 50 k fast on 1:15, FL no board, held 34's
    200 IM fast, in heats from the blocks, went 2:05 or 6
    100 easy

    Next Meet:


    Mar 28 - 30, 2014
    2014 SCY South Central Zone Championships
    CISD Natatorium


    May 1 - 4, 2014
    2014 Nationwide U.S. Masters Swimming Spring National Championship
    The George Haines International Swim Center
    Santa Clara, California


    August 13 - 17, 2014
    2014 Marriott U.S. Masters Swimming Summer National Championship
    University of Maryland Eppley Recreation Center Natatorium
    College Park, Maryland

    Updated February 10th, 2014 at 12:38 PM by ande

    Categories
    Swim Workouts
  13. Hated being out for 2 days before a meet

    by , January 31st, 2014 at 08:25 AM (Mixing it up this year)
    Have a meet tomorrow, 100 back, 100 fly and 500 free with the kids. We will see how it goes.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/paddles went 1:31, 1:30, 1:29, 1:30, 1:30, 1:30, 1:29, 1:28, 1:28, 1:27

    500 free as alternate 100 swim/100 drill w/snorkle
    500 free kick w/zoomers every 3rd 25 AFAP
    10x50@:50 free EZ

    Total 3500 yards
    Categories
    Swim Workouts
  14. Thursday 1/30/14

    Thursday 1/30

    PM only SCY

    3x
    600 swim
    8x25 @ :15 rest scull w/ snorkel
    4x75 @ 1:30 k/dr/under H2O kick (on back) w/ fins

    6x
    mid-pool 25s working on I.M. exchanges

    6x
    15M drag race w/ fins

    25 FAST (10.7 --> with a REALLY bad dive)
    25 EZ

    800 EZ (kicked w/ board + fins 100 FR/100 FL)

    Total: 4500 (ish)

    Today was recovery day, hence the LONG warm-up and warm-down but very little else.
    Categories
    Swim Workouts
  15. 1|29|14 weights and 1|30|14 SCM

    by , January 30th, 2014 at 03:04 PM (Blog)
    Weights on 1|29
    about 75 minutes, worked every muscle group


    SCM 1|30
    about 15 minutes dryland warmup and stretching, and 32 minutes in pool

    20*25 on 0:30 free - F, S

    • 1 - 10 warmup
    • 11 - 20 hold 16 - 15's

    14*25 on 0:45 free - F, S

    • 15 - 14's

    10*25 on 1:00 free - F, S

    • 14 - 13's and a 12 on the last

    25M warmdown

    Impressed the snorkel did not catch to the side once.

    Was close to failing (aerobically) near the 20th of the 0:30, and the 14th on of the 0:45. Acidosis was felt but maintained and under control.

    Other than joint load, the 10 on 1:00 produced more acid and of course did not tax the aerobic part. With 1 to 3.5 (work : rest) that makes sense when 47 seconds was the rest interval.

    I wouldn't have been able to get this type of training without the fins and snorkel

    Updated January 30th, 2014 at 03:58 PM by __steve__

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  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-01/31/2013

    by , January 30th, 2014 at 01:09 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    1 X 200 3:30 3:20
    4 X 75 1:20 1:15
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    2 X 150 2:30
    1 X 50 fast 1:00
    2 X 150 2:30
    2 X 50 fast
    2 X 150 2:30
    4 X 50 fast 1:20
    1 X 50 easy --

    4 X 50 fly 1:05
    4 X 50 back 1:05
    4 X 50 breast 1:10
    4 X 50 free--85/90%-- 1:00
    4 X 50 swim down 1:00

    4100M
    Categories
    Swim Workouts
  17. Week 70 - Thursday

    by , January 30th, 2014 at 11:53 AM (After a long rest)
    Today was a recovery day. I felt good and swam this aerobicaly.

    4x(4x100 on 1.10, 200 kick on 3.30, 500 swim negative split on 6mins)

    Total 4400scy

    i used round 1 as a warm up and went very easy.
    Categories
    Swim Workouts
  18. Workout with team

    I swam the morning workout at John Jay with Team New York. I had four nice lane mates for the following:

    600 scy warmup

    200 FR @ 2:50
    4 X 50 FL/BK @ :55
    200 FR @ 2:50
    4 x 50 BK/BR @ :55
    200 FR @ 2:50
    4 x 50 BR/FR @ :55
    200 FR @ 2:50
    8 x 50 FR fast @ 1:00 [I did odds fastish, evens moderate]

    300 kick, alternating right side / left side / back by 25s

    4 x 125 pull @ 2:00

    4 x 125 (3 IM with rotating extra 25, 1 all stroke choice) @ 2:20

    250 warmdown + synchro swim with Hannah

    That was it! It was the good way to start a busy day.

    I leave for another extended stay in Florida / Alabama tomorrow. Iím very lucky I didnít try to go a couple of days earlieróit sounds like things have been an icy mess both at the beach and in my hometown in southeast Alabama, with roads closed countywide in both places. It looks like temps are forecast to get back to seasonal highs (60s +/- 10) by the time Iím down there. Iím hoping to get in a good amount of outdoor swimming over the next month.

    Correction to yesterdayís fun fact: Mr. Addict pointed out that Iím in fact older than the Super Bowl. It was born in 1967, a little over a year later than me, but it started out as Super Bowl I, while my age at birth was 0, hence the confusion. Oh well!
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  19. Wednesday 1/29/14

    Wednesday 1/29

    PM only SCY

    2x
    400 swim w/ opposite fin + opposite paddle + snorkel (switch every 100)
    4x150 @ 2:30 k/dr/build by 50

    8x75 @ 1:40 kick w/ board D1-4, 5-8 to best 100 time (couldn't quite do it, #4 FR went 53.9, #8 BR went 1:03.6)
    100 EZ

    4x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    - All strong aerobic I.M. except round 3 which was FR, no breathing 2 strokes in/out of turn + 2 FL kicks off each wall

    100 EZ

    8x50 @ 2:00 FAST w/ fins (2 each stroke I.M.O.)

    100 EZ

    Total: 5300
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    Swim Workouts
  20. Week 70 - Wednesday

    by , January 29th, 2014 at 10:27 PM (After a long rest)
    I had one of those workouts today that you wish you could have all the time. I felt awesome in the water!


    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 kick on 1.40
    100 easy


    Main sets
    3x(2x100 IM on 1.20, 3x50 free on 35)
    150 easy
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min


    Warm down
    200 easy


    Total 4300scy


    I held 1.22-1.24 on the kick set. The main set with IMs I held 1.10s on the IMs and 30s on the free 50s. On the descending 100 set I felt really good all the way through and held 1.04-1.05s down to the 2x100s on 1.05, then dropped on these to 1.02s and on the last 100 let go and went 57 on the last round.
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    Swim Workouts