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  1. 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)
    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


    8 X 200 pull 2:40
    1-7: negative split
    #8: easy swim down
    Swim Workouts
  2. 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

  3. 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
    Swim Workouts
  4. Saturday, March 1, 2014, Lee County FSG Swim Meet

    by , March 2nd, 2014 at 11:16 PM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    75° Sunny, Humidity 58%, Water 81°

    Florida Senior Games Swim Meet - Lee County

    While not a USMS sanctioned event, this local meet provided an opportunity to get some timed swims off the blocks and hang out with friends. The meet started at 11am and ended about 1:15pm leaving not much time in between events for warm down and rest. I was ready for that, and was prepared to do my events as a quality workout. I did about 3000 yards of pre-meet sets, then EZ 300-400 between events and a 1000 yards of warm down after the last event.

    One goal for this meet was to reset my expectations and focus for swimming competitions. When switching from casual lap swimming to training workouts in early 2012, I made solid gains in training proficiency, but after a successful first competition, an OW 5K swim in April 2012, I struggled with each of the OW, LCM, and SCM competitions I have done since then.

    200 FR: (2:15) 2:10.9, 32.6/33.1/32.9/32.4

    • I still get a bit anxious, before getting on the block, my HR was already 130. The first 50 was very smooth, easy and steady, but the stroke tempo felt off, breathing was awkward, and flip turns were slow, shallow breaking out early.
    • As slow as I attempted to pace the first 100, I still became more tired than expected where it was sluggish to get going on the 3rd 50, as the 64 year old swimmer in the next lane caught up passing me on the flip turn into the final 50. Dead tired, and not able to increase my tempo, I switched to a catch up style rhythm closing the gap to get even but was touched out at the end.

    100 IM: (1:15) 1:08.4, 14.6/15.7/21.6/15.5 (30.3/37.1)

    • Took the fly out light and easy, but my backstroke was clumsy and too flat with the sun in my eyes, as I feared hitting the lane line.
    • Worst ever breaststroke with very little help from my legs. A 22 second BR split is not acceptable (at least not for the next several years), so I will need to work on that kick.
    • The FR finish was only good enough to keep from getting passed. There was no power left, so a sluggish sloppy stroke is how it felt.

    50 FR: (26.9) 26.3, 13.2/13.1

    • Back on the blocks just after my 50 fly warm down swim, the goal was to go out smooth and steady, then come back strong.
    • Again the stroke felt rough, tired, and not the same I as swim in workouts. But the second 25 split is positive.

    50 Fly: (29.8) 28.9, 14.4/14.5

    • Again, stayed in the warm up lane for my 50 Fly after doing the 50 FR.
    • Similar to the 50 FR, I had a slow start because I was not looking at the strobe start light. When there is water in my ears, instead of being only hard of hearing, I am deaf. It is my fault I should have been looking at the starter.
    • The goal was go out easy, come back with a second 25 under 15 seconds, which I did and the stroke felt smooth.

    500 Free: (6:15) 6:02.1, 1:11.2/1:13.3/1:13.2/1:12.6/1:11.8

    • This swim felt the best of all events I did.
    • I decided I really wanted to swim the stroke I do at practice no matter how slow the time would be.
    • Held the stroke count between 11.5 to 12.5. Everything was better including flip turns, breathing with still head, and streamlined body position.

    As I am still in the rebuilding phase of my training, these events were a good test. I know that I need more practice and meet experience to swim in meets the way I train in workouts. I plan to attend another SCY swim meet in Sarasota in several weeks, where I will also set very basic goals and strive to enjoy each swim.

    Updated March 2nd, 2014 at 11:26 PM by fdtotten

    Masters Swim Meets / Events
  5. 3|2|14 SCM 30+ min

    500 fr, S
    • 8:40's

    4 x 50 fr on 1:30 (as 25m 95% E sprint / 25m easy)
    500 fr, S (as 25m 95% E sprint / 475m recovery)
    • 8:32

    550 fr, S (as 25m 95% E sprint / 525m recovery)
    • 9:04

    Sprints felt easy, smooth, and fluid. Didn't notice any errors at speed either.

    Lifted weights during my lunch -
    Warmed up, then did 3 sets of:
    • incline DB BP (50's)
    • DB rows (30's)
    • DB curl to shoulder press at slow motion (30's)
    • step-ups on bench lunges holding DB's (35's)
    • wrist curls
    • upright DB rows (10's)

    Need to force myself to always go super light doing any lat exercises (e.g., pulldowns, rows) because my right lateral deltoid muscle has been messed up for almost 2 years - totally weaker than the left. I never really allowed it heal as I seem to train it like I'm 20. If it's not too late, maybe I can gradually rejuvinate if I go easy.

    Updated March 3rd, 2014 at 12:13 AM by __steve__

  6. Meet results... PRs in 400 IM, 200 IM

    by , March 2nd, 2014 at 04:33 PM (Alex's swim journal)
    A goodly contingent from Kenosha YMCA made the trip up to Whitefish Bay this morning for a meet. Scotty, Scott, Ryan and I were planning to do the 200 medley relay; and Jen surprised us by showing up to her first meet since high school. Everyone swam well and we had a great time. The group is growing little by little and it's been loads of fun getting to know folks and their families, and to root each other on.

    It's been about two weeks since I've written here and a lot has happened in that time... unfortunately for my training not a lot in the pool for me. I've been set back by those illnesses and then schedules, meetings, conferences have all conspired to keep me out of the pool except sporadically in the last month... so I'm going to call it a taper!

    I am really pleased with my swims today. I started with the 400 IM, which I haven't done in an SCY meet since last season, so I had no idea what my time was going to be. I crushed my previous meet PR by 12 seconds, coming in at 6:37. I'm in much worse conditioning than I was when I swam it at the state meet last March, but obviously my technique has gotten a lot better... especially in fly and back.

    I toyed with doing the 200 fly, but noticed when I was registering that it would be right before the 200 medley relay; and since I was doing the backstroke leg I didn't think this would be a good idea... wouldn't even be able to get out of the pool and would be heading right into the backstroke blocks after totally expending myself on 200 fly. I saved my energy for the back leg of the relay and broke 40 secs (at 39.xx I was pretty close to my 50 back time from the Evanston meet). Scotty followed with a 34.xx breast leg, Scott swam 27.7 fly and got us within striking distance. Ryan then brought us home with the victory and a scorching freestyle leg. I had apologized in advance for making them all swim from behind! But of course nobody minded, we were just happy to have a team on the blocks and it was just a bonus that we won the only heat of that relay!

    Next up for me was the 200 IM, and I had put a 3:20 seed time down, seriously not knowing what to expect or if I would even have the energy (my endurance has fallen off a lot), but again all the work on technique came through for me. Mike from Libertyville, who I did some of the pirate lake swimming with last summer, asked me what I was thinking with the seed time, and I said... "yeah, I'm just trying to be conservative because I haven't done the 2IM since last season in a meet setting." I felt pretty good about my fly leg (I think I counted 4-5 strokes to the first wall) and my back felt smoother than it had since Evanston, by the time I hit the breaststroke leg, though, my legs were screaming for mercy. I pushed as hard as I could on the freestyle leg and turned to see 3:07, my fastest SCY 200 IM by 6 seconds. Can't wait to see the splits on that one.

    I finished out the meet with 200 breast a couple of events later. My goal was just to hold form for the full 200, not dq. I swam 3:35 and felt pretty relaxed the whole time. It's interesting how my legs never feel as fatigued during a 200 yard race of any type as they do in the breast leg of the 2 and 4 IMs. I expected my legs to be killing me throughout this 200 breast, but they really never did.

    Anyway, as a team we probably had 20-22 individual splashes on top of the relay, so we were busy cheering for each other the whole meet, which kept things hopping. Meet ran smoothly too.

    Can't say how much I'm going to miss the WMAC when we move this summer... oh, yeah, forgot to mention I was offered the job I interviewed for a couple of weeks ago. It's a great community here, and I am sad to have to leave it, my swim partners have become really good friends over the last couple of years... among the best I've made in Wisconsin in my 14 years here... but the new job is an incredible opportunity too. A lot of mixed feelings. I'll write more on the details over the next couple of weeks.
  7. 03/01/14: Glens Falls Masters Meet

    by , March 1st, 2014 at 11:14 PM (Maple Syrup with a Side of Chlorine)
    Plans for easy swimming on Wednesday or Friday morning didn't happen. I did go snowbaording yesterday - had a lot of fun with temps in the teens and lots of sunshine. Lina from Germany made it down from the top of the moutain twice! It was her first year boarding and we celebrated with a stop to the Waffle Cabin

    I met with the Masters crew this morning, getting in this easy swim:
    - 200 Fr/200 IM drill/200 Bk
    - 4 x 50 kick
    - 8 x 25 drill
    - 5 x 50 on 1:15 (odds= EZ, evens = fast)
    - 200 w/d
    (Masters/Rec/1450 yards/40 min)

    GregJS got out and we met at my house with my wife and headed to Glens Falls, NY, for their Masters meet today at the high school pool. This was actually my first pool meet in NY, as I tend to be working on the weekend of the meets over there, and we met with Steve and some of the Pittsfiled, MA, swimmers, as well as getting to know our ADMS peers during the meet.. The drive is about 75 minutes from home, so we got in some warmup there (I did 1100 yards, including some sprints from the blocks).

    The meet was run mixed and last just over two hours from the 2pm start. I picked my events with the plan to get a little rest and easy swimming in and it worked well, altough I knew that after my first event (2bk) coupled with boarding yeasterday my legs would be fried, so I picked two 50's and a 100 to cap the meet. I'll update with official results later, but I posted some really great swims that I am excited about:
    -200 Bk = 2:10.9
    - 50 fly = 26.9
    - 50 free = 24.6
    - 100 free = 52.9

    (Got in another 700 yards between warm up and cool down)

    I love these mini meets because you can watch as some folks are hitting the blocks in their first meet, and others are getting close to PB's as they cruise through the water. Steve, a former coach for the Maruarders in town, did the 500 for this first time in 40+ years, clocking a well executed time under 9 minutes. I was beat in the 50 fly by Patrick, and got to watch Greg swim his first 200 breast, even splitting it with a 2:44. While Dan from Pittsfield was out due to illness, Steve was there to help lead a group. I also talked with Denny, who finished right in front of me at Betsy Owens 2mile cable swim in August.

    The water was clear and cool for a meet that was very well run. I highly recommend this event if you are able to attend in the future, and hopefully my work schedule will allow me to make it again next year. Greg had great swims and my wife was able to put a dent (15 chapters) into a book she is reading (it would take me a month to read that much!). We stopped for a bite to eat on the way home, a super day!
  8. Sat., March 1

    by , March 1st, 2014 at 04:05 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warm up:

    600 various

    3 x (4 x 25) @ :30
    1 = stroke
    2 = up tempo
    3 = fast @ 85-90%
    4 = EZ
    50 EZ

    6 x 100 backstroke kick w/fins, UW 12.5 each 25 @ 2:00
    50 EZ

    Main Sets:

    5 x 30 burst SDK from the blocks, cruise back
    50 EZ

    5 x (25 AFAP from the blocks + 25 EZ)
    back (13s), breast (15s), free (11)
    100 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    fly (23s), breast (27), fly back (23)
    100 EZ

    5 x w/bungee cordz, fins & paddles: swim out to resistance and then hold
    2 x breast 15 strong strokes, 1 x free 25 strong strokes, 2 x backstroke kick or :30
    100 EZ

    Total: 3400


    Met up with one of my masters swimmers today. One of the nice guards was on duty and didn't give me a hard time about bringing Lindsay. Whew. She stayed up until the AFAP 50s. It was nice to have someone to swim with for a change! My starts were all solid today.

    Hoping to get to the gym before the projected storm hits tomorrow. I'm worried about Mr. Fort and Lil Fort. They're in VA this weekend and may get stuck there Sunday night. Really not used to snowstorms in March ...

    Updated March 1st, 2014 at 04:14 PM by The Fortress

    Swim Workouts
  9. Pushed too hard today

    by , March 1st, 2014 at 01:23 PM (Mixing it up this year)
    Started with my normal workout but then the guards we redoing their 1 hour swim and I did it too to a point.

    I set my heart rate up too high and have been resting since this 6000 yard workout.

    500 free
    500 free kick w/zoomers

    10x200@3:00 free w/paddles & bouy

    300 breast kick w/br fins

    Now started the big swim
    12x200@3:00 free
    6x200@3:15 free
    100 back EZ

    Total 6000 yards

    Main problem today was due to my pH level being off once corrected felt much better

    Updated March 1st, 2014 at 08:27 PM by Donna

    Swim Workouts
  10. Week 74 - Saturday

    by , March 1st, 2014 at 11:05 AM (After a long rest)
    I had a great nights sleep in my own bed last night. I got back from DC early evening and my wife ordered Indian food for dinner. Quite the week of food this week with Thai, Indian and Ethiopian. Today's workout was fun. We did a meet warmup and then a 200 from the blocks with the electronic timing system.

    Warm up
    1000 swim with snorkel swum as 75 free, 25 streamline kick
    10x50 free on 40 build
    100 easy

    Main set
    200 fast from block
    10x50 drill swim by 25 on 1 min
    8x100 with snorkel on 1.10
    10x50 streamline kick on 55

    Warm down
    100 easy

    Total 3700scy

    I went 1.52.13 from the blocks on the fast 200: out in 55.2 to the feet, and back in 56.93. I deliberately held back on the first 100 but did not expect this quick. I thought it would be a mid 1.55 so was very happy with this especially the splits. The rest of the workout was pretty easy stuff. I held 1.03-1.04 on the 8x100s.

    I lifted after practice today and did my normal 3 rounds, with round being 10 reps per machine at 80% effort, second round 8 reps at max and the third round was 6 reps at fail. I also warmed up with bands which was recommended to me by the sports physiologist at Coopers Clinic. I finished with Vasa Swim trainer for 10 mins( this was hard today)

    3x(inclined bench press, bench press, military press, lower back machine, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull down hands outside)

    I feel stiff and suspect this will remain for a few days. A good workout today and I was particularly happy with my 200.
    Swim Workouts
  11. Sat 3/1/14

    It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back.

    500 mix up
    200 swim
    200 pull
    100 kick

    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    100 @ 2:00 (50 back, 50 free)
    3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat)
    3 x 200 swim @ base + 15 (150 free, 50 non free fast)
    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    200 w/d


    I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.
  12. So Mad about Hotel Deception!

    by , March 1st, 2014 at 09:19 AM (Chowmi's Blog)
    I am sooo mad!!!

    I entered the South Central zone meet, then went to make my hotel reservation. I have stayed at the Hilton Garden Inn, The Woodlands, many times and was all set to do so again. So I searched for it, and THOUGHT I went directly to their website. I booked an awesome rate ($107 plus fees, etc), and then realized upon getting the confirm that it was with some service called Reservation Counter, and not directly with the hotel! I swear, the website looked JUST like it! So a few hours later, I called the hotel directly to make sure they had my reservation. They did, but it still irks me! And the web address was so similar that you know they were trying to fool you!!!

    For those who want the finer points - remember your reservation is with the service, and not necessarily with the hotel itself. This service could just take your money and not make a booking. Or go out of business or file bankruptcy and not make your reservation. You would hope, but you aren't necessariy going to get your hotel room. And it cost a whopping $12 more for their stupid service vs. booking through the hotel itself, grrrr!!!!!!!

    In the end i'll be alright, worst case rarely happens, and plus I used my credit card, so if something does go wrong and I end up with no room, I don't have to pay it. But you just don't want that aggravation going into your big zone meet! I guess this also shows how being a bankruptcy trustee, you know the finer points of how these things can happen!

    In training news, i'm continuing my kick/IM/sprint days. I've gone back over Rich Abaraham's 2 articles from 2010 and 2011 on racing. The part i'm paying attention to is which zone you are in. I think of it as 3 zones - pure power zone (anaerobic; like powering through the 1st 15 meters of a race, or a 1/2 length blow out sprint), zone 2, which is racing zone; and zone 3, which is the "80% yardarage zone". And even though they aren't mutually exclusive, you have to train the appropriate amount of time in the right zone (zone 2), and not be stuck in zone 3 for me as a short sprinter (50/100's).

    SCM, Baylor Fitness Center

    We did a set of IM -
    4 rounds
    4 x 25's 1 each stroke (.35)
    2 x 50 on 1:05 (fly/back and breast/free)
    1 x 100 IM fast on 2:30


    The first 2 rounds I did the set. But I found myself more in zone 3 than in zone 2. I was just trying to get through the IM at the end. So the next 2 sets I started to drop the IM bits and did easy free instead, to set myself up for a truly fast 100 IM. It worked! The 1:14 was my best 100 IM in practice!

    I'm glad I made that decision part way through the set to make it meaningful for me. I think it's a great set to do as proscribed if i'm building a base for the 400IM, or the 200IM. But this year it's all about the 100IM!
  13. April Is Adult Learn-To-Swim Month (March-April 2014)

    by , March 1st, 2014 at 12:00 AM (SWIMMER Editorials)
    My mother claimed that I learned to swim before I could walk. I was the first one in and the last one out of the pool in our backyard and the surf at Stinson Beach. I can’t ever remember not feeling completely comfortable and safe in my watery playground. Like many kids, I dreamed of being a mermaid or a dolphin, and I vowed to be the first gill transplant patient so I would never have to return to the surface and the big scary world of humans.

    My story isn’t unique; many of our nearly 60,000 members learned to swim as young children: lessons at the Y, summers at the lake, surfing, swim team, or just a lifelong love of playing in the water and parents or geography that made it possible.

    If you had the good fortune to enjoy opportunities to become safe, comfortable, and skilled in the water, you might never have considered what it would be like to learn right now, at your present age. Or what it would be like to know that if you fell in, you could become one of the 10 people who drown every day in the United States.

    According to the Centers for Disease Control, 37 percent of American adults can’t swim the length of a 25-yard pool. And of the 10 people who drown every day, eight of them are adults or young adults.

    The Swimming Saves Lives Foundation, USMS’s charitable arm, wants to change these numbers. The foundation has declared the month of April Adult Learn-to- Swim Month, and has launched a nationwide campaign to promote the lifesaving benefits of swimming for adults. The governors of Indiana, Nebraska, and Washington have signed proclamations in support, and we’re working on getting more states onboard. You can learn more at

    Since 2012, the Swimming Saves Lives Foundation has provided more than $70,000 to programs that offer adult learn-to-swim lessons in their communities. Bill Meier, coach of the Simon’s Rock Pacemakers workout group of New England Masters, was teaching adults to swim even before his program became a Swimming Saves Lives partner. One of his favorite students is Chris Pompi of Adams, Mass.

    Pompi, a father of three, was 38 years old when he went to Meier for swim lessons. “When I had kids, I realized that I needed to be able to swim in case anything ever happened to them in the water. And, I didn’t want to be a hypocrite—making them take lessons but not knowing how to swim myself.” Yet he kept his lessons a secret from his family until he was competent in the water.

    “I just never learned as a kid,” Pompi says. He remembers hanging out at the Jersey Shore as a young adult, but not joining his friends in the water. “I stayed on the beach, soaking up the sun, and when we went out on a boat, I wore a lifejacket. All my friends and family could dive off the boat and have fun. I just watched in envy.”

    Now Pompi, a civil engineer, enjoys swimming with his three children and is grateful for all Meier has done for his family. “I think the world of him, and so do my kids.”

    The Swimming Saves Lives Foundation exists because of the generous donations from our members. There’s an opportunity to donate when you renew your USMS membership, or at anytime by visiting If you’re able to give, you can be part of the team that’s trying to change the truly big and scary numbers of adults drowning.

    Updated July 1st, 2014 at 10:37 AM by Editor

    Staff Blogs
  14. Friday 2/28/14

    Friday 2/28

    PM only SCY

    400 swim
    4x25 @ :40 drill/under H2O kick w/ fins
    4x150 @ 1:50 pull w/ buoy + paddles + snorkel

    15M dive FAST/35 EZ

    mid-pool 25s w/ fast turns

    4x100 @ 1:40 kick last 25 under H2O w/ fins
    8x75 @ 1:20 D1-4, 5-8
    4x50 @ :50 @ 200 PACE (FL - 29.9, 29.9, 29.4, 30.3)

    400 EZ

    Total: 5300
    Swim Workouts
  15. Feb. 27-28

    by , February 28th, 2014 at 04:04 PM (The FAF AFAP Digest)


    Did a mostly easy 1700 with Jimby at Sewickley

    Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed)

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst + cruise
    100 EZ

    4 x (fly/back kick/breast/free)
    3 x 50 @ 100 pace @ 1:00-1:30
    1 x 50 @ 100 pace
    1 x 50 EZ

    100 EZ

    20 x 25 kick 2/fins @ 100 pace @ :40
    -- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn.

    350 EZ

    Total: 3200


    Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt.

    Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest:

    And another article on HIT training: Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important.

    Article on stretching, I really think I need to do more of this (especially for fly):
    Swim Workouts
  16. Friday, February 28, 2014 11:00-11:45am

    by , February 28th, 2014 at 03:39 PM (Fast Food Makes for Fast Swimming!)
    Mostly a kicking day for me...

    200 Free warmup
    8 x 100 SDK on back @ 1:40 (held 1:10-1:15s)
    10 x 50 Flutter Kick w/ board @ 1:00 (:45s)
    300 worth of EZ 25s swim

    1800 yards :-)
  17. 2|28|14 LCM

    by , February 28th, 2014 at 02:25 PM (Blog)
    Did weights last night - chest, back, shoulders, thighs, abdominal, butt, and hips

    Plyometric activity also done

    500 fr, S

    • 9:10

    rest 1 min
    500 fr, S
    • 9:01

    rest 1 min
    500 fr, S
    • 8:35

    rest 3 min
    500 fr, S
    • 8:36

    500 Drill/Bk, F

    500 Drill, with and without S and F

    2 x 500 FK

    4K net

    Updated February 28th, 2014 at 02:34 PM by __steve__

  18. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/03/2013

    by , February 28th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 fast :45
    Swim each group of 4--1of each IM order

    20 X 100 pull
    1-6: 1:30
    7-12: 1:20
    13-18: 1:15
    19-20: swim down 2:00

    Swim Workouts
  19. Week 74 - Friday

    by , February 28th, 2014 at 09:34 AM (After a long rest)
    I had a great night last night having Ethipian food for the first time for dinner and getting to bed at 8pm. I slept well and woke feeling good this morning. This mornings practice was short but did have some high intensity race pace work in it. Its always fun mixing it up and this was a mixup kind of workout for me. Longer rests than usual and much shorter sets, but fun none the less.

    Warm up
    200 swim
    200 kick
    200 pull
    200 drill

    Main sets
    12x25 kick on 25
    2x50 fast free on 45
    12x25 pull on 25
    2x50 fast free on 45
    12x50 on 45
    2x100 fast free on 2mins
    2x(25 ez, 50 fast, 75 ez, 100 fast, 100 ez, 75 fast, 50 ez, 25 fast) 15 seconds rest. First round free. Second round back.

    Warm down
    300 free ez

    Total 3400 scy

    Since I was visiting I did not have any equipment and much of these sets had instructions to use paddles and fins but I had to swim them without either. There was nothing majorly interesting about my times today but I did try pushing the 100s at race pace and held 53-54s. The water was much hotter than I am used to and I am sure today I was also like a raspberry. I neverr thought I would look forward to swimming in cool water like I usually do but I am. Todays bath temperature water made it tough to really get going. Some of the guys and girls I swam with are swimming a 1650 in the pool this weekend and they will cook.
    Swim Workouts
  20. Friday, Feb 28, 2014 - and it's 28F outside!

    by , February 28th, 2014 at 08:29 AM (Trying to Train Smarter, Not Just Harder)
    Mother Nature is playing tricks on us again. Nearly a full week of temps in the 70's, and she pulls a fast one last night and drops it to 28 degrees. Of course pool management decided that meant the pool had to be warmer, so we got to have 85 degree water. Fortunately the people from Premier were not allowed in their pool (if it's colder than 40 they won't open the pool) so I had this fast guy, Chuck, to spur me on [to greatness] hahaha. When I was doing 1:20's, he was doing them on the 1:15 and holding a 1:10. I comfort myself with the facts: a) he is a MAN, and b) he is only 45. Plus, I had done 2200 before he even got in, so I was more tired, right? (Why don't I feel better?)When I did my 200 easy at the end, he did one all out & did a :58 from a push. Most impressive.

    1000 warm-up (100 free, 25 back/breast repeat)
    3 x 300 Pull w/50 breast between each, first one no paddles
    2 x 100 easy
    400 kick
    100 easy
    100 kick @ 2:00
    2 x 100 "IM" @ 1:30
    3 x 100 @ 1:20
    4 x 100 back/free w/zoomers @ 1:25
    5 x 100 @ 1:20
    100 easy
    4 x 100 kick @ 2:00
    3 x 100 @ 1:20
    2 x 100 "IM" @ 1:30
    200 easy
    Total: 5200 SCY