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  1. Workout 10/07/13: evening

    by , October 7th, 2013 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Finished out the weekend with all items accomplished, including leading the first Sunday service at the nursing home in the afternoon and finishing up my reading assignments after church in the evening. I was even crazy enough to log two miles running last night around 9pm - first time without needing to stop! Back to working this morning, leaving a bit early to give flu shots at a community care home as a line of heavy rain moved into town.

    Bible study was canceled tonight with the guys (Mike is back from a month at the St. Lawrence River, but had to back out tonight), so I went for a quick recovery swim after popping back into work to finish up some of the billing from the afternoon:

    - 200 Fr/200 IMdrill
    - 600 Shark Swim
    (Solo/Rec/1000 yds/20 min)

    Masters tomorrow night, after a soccer game and perhaps a dip in the lake. SHould be much chillier after three days of rain and little sunshine!

    Updated October 7th, 2013 at 08:24 PM by rxleakem

    Swim Workouts
  2. Week 54 - Monday

    by , October 7th, 2013 at 06:53 PM (After a long rest)
    I participated on the swim leg of a relay for the US Open Triathlon yesterday. I did ok doing the swim in about 20mins and our relay finished 10th out of about 50 teams. I enjoyed the event but found it difficult sighting and swimming with no warmup. The hardest part was the run after the swim which seemed really long and was done bare foot; I ended up splitting my foot open under my left big toe. Despite these challenges the event was fun and something I would do again in the future.

    When I woke this morning I was stiff and my left foot was sore. The overall affect was similar to doing a 1500m pool swim but due to the run I hurt in a couple of place I don't normally hurt. Luckily today's practice was pretty easy and was definitely recovery-ish.

    warm up
    400 swim with snorkel
    6x50 catchup on 45
    10x50 on 40

    main set
    3x(2x200 free on 2.40, 200 back on 3mins)
    6x100 kick on 1.45
    10x50 drill on 1min

    warm down
    100 easy

    total 4200scy

    My trip to Denver has been cancelled and as such I will be working out at home this week. I still plan on taking tomorrow completely off and then getting back into it again on Wednesday.

    Updated October 7th, 2013 at 07:22 PM by StewartACarroll

    Swim Workouts
  3. 10.06.13 - Monday workout

    by , October 7th, 2013 at 06:50 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Felt pretty bad again as I've battled a cold all weekend.


    600 Warm up

    100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Fly - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Fly - 2:00
    100 Easy
    Another mountain like Thursday. The fly was a tough wrinkle even though I could cruise through it. Roger pushed me pretty hard on the 400. I though we were going faster but we only made 4:55.

    6 x 100 Up/Down kick - 1:30 (:00) Start w/ 100 kick

    24 x 25 pull - :30 (2 easy/2 hard no breath)

    16 x 25 - :30 easy/hard

    200 Cool down

    (5500 Total)
    Swim Workouts
  4. 10|7|13 SCM

    30 x 25 on 1:00 descend -1 every two 25's from 30 seconds (i.e. 30, 30, 29, ....... 15, 15)

    20 x 25 on 0:30 WS
    • 21 - 19

    1000 drill/br/kick

    Updated October 7th, 2013 at 05:34 PM by __steve__

  5. Easier swim today

    by , October 7th, 2013 at 10:34 AM (Mixing it up this year)
    Muscles are a little tight today so did an easy one.

    500 free
    500 free kick w/zoomers
    2x250 free w/strapless paddles & bouy had an issue on second one and had to stop and wait till heart rate came down, about 30 seconds
    10x50@1:00 free held 42's comfortably
    300 breast kick trying to figure out how to kick without my left knee hurting
    4x50 from block 15m sprint
    3x100@1:45 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomer

    total 3000 yards
    Swim Workouts
  6. Saturday 10/5/13

    Saturday 10/5

    "Bob Courtway Invitational Day #2"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    8x25 @ :20 rest D1-4, 5-8 no breath on FL/FR, 3 pullouts on BR
    100 EZ

    25 dive fast
    25 EZ

    200 EZ

    50 FR - 23.45

    Slipped on my start and scraped the bottom of my foot pretty bad. Other than that, not bad. The breath control work I have been doing really kicked in. Took one breath (but right off the turn, so BAD CALVIN, BAD!) the whole race and did not feel winded afterwards. Not bad for doing almost no fast twitch sprint work yet in practice!

    200 I.M. - 2:11.52 (27.32/35.67/37.25/31.28)

    I know I should take every opportunity to RACE, but after the 50 FR, I just basically enjoyed myself for the rest of the afternoon and just "swam" my races. This was a perfect example. No turnover on backstroke, no real zip on the fly and breast, and no closing speed coming home. I need to focus harder on I.M. days!

    100 BR - 1:05.09 (30.76/34.33)

    Not a BAD race, but not that great either. Probably should have swam the 200 BR on Friday instead of the 500 FR, as this 100 basically felt (and according to the coach, looked) like I was taking out a 200. I actually have little doubt if I had done the 200 BR AFTER the 100, I would have had a faster 100 split going out. Again, the lack of feel I had for breaststroke can be attributed to very little refined fast stroke work yet in practice. As I was reminded, this meet comes on the one month anniversary of the team starting to train again.

    Add in about 1000 assorted warm up and warm down. I skipped the 50 BR/100 FR because the meet was dragging on (I HATE swimming afternoon sessions). Also props to Doug Martin who threw down a sterling 23.53 in the heat before me!

    Total: 3000 (+/- a 100 or so)

    Updated October 7th, 2013 at 09:24 AM by Calvin S

    Swim Workouts
  7. Sunday, Oct. 6

    by , October 6th, 2013 at 05:20 PM (The FAF AFAP Digest)

    Woke up feeling somewhat better after a good sleep. But then I had a violent reaction to the cough syrup with codeine I was taking. That ruined most of the day, though I did get in an hour walk on the Montour trail with the fam and the puppy.


    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull & caterpillar fly drill
    50 EZ
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    3 x through:
    6 x 25 burst + cruise @ 1:00
    1 x 25 fast @ 100 pace + 25 EZ @ 1:30
    1 x 50 fast @ 100 pace @ 1:00
    1 x 100 EZ @ 2:30

    8 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 2700


    That was all I had in me today. I think I am in for the long haul with this cough. My experience with a hacking cough is that it lasts for 3-4 weeks ... Trying really hard to stay positive.
    Swim Workouts
  8. 10|6|13


    500 warmup
    500 drill
    500 kick

    then went to church
  9. 10.05.13 - Saturday workout

    by , October 5th, 2013 at 08:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary. Felt pretty cruddy today with the beginning of a cold and 4 hours of sleep. I think Dave sensed my weakness and took advantage. He was on the 1:10 pace and I was stuck at 1:12 . Didn't expect to do quite so much yardage either.


    500 warm up
    400 Reverse IM Order - drill down, swim back

    100 Free - 1:30
    1 x 200 Free - 3:00
    200 Free - 3:00
    2 x 100 Br - 2:00
    300 Free - 4:30
    4 x 50 Bk - 1:00
    400 Free - 5:30
    8 x 25 Fly - :30

    400 Free - 5:30
    1 x 200 Kick w/ fins - 3:00
    100 IM - 2:00
    300 Free - 4:30
    2 x 100 Kick w/ fins - 1:45
    100 IM - 2:00
    200 Free - 3:00
    4 x 50 Kick w/ fins - 1:00
    100 IM - 2:00
    100 free - 1:30
    8 x 25 Kick w/ fins - :30
    100 IM - 2:00

    6 Rounds of:
    * 25 Pull - :50
    * 50 Pull - :50
    * 75 Pull - :50

    200 Cool down

    (6000 Total)
    Swim Workouts
  10. Workout 10/05/13: morning

    by , October 5th, 2013 at 06:13 PM (Maple Syrup with a Side of Chlorine)
    Went to a men's Breakfast this morning, great food and a testimony from Bill about his being sober for 25 years this coming Monday - awesome!

    Went to Masters with a full stomach and not expecting anyone else to show up, as Greg is away and Kevin is visiting his son for parents weekend at UVM. I was happy to see Meg and Jill ready to swim! They were doing their own thing since they haven't been in the water in two months, so I did some main set stealing ...

    200 Fr/100 Bk/100 IM drill
    400 continuous as 50 kick, 50 pull with buoy

    MS1: Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10
    1 on 2:50 - used snorkel
    2 on 2:00 (1:20 base)
    1 on 3:00 - did back
    1 on 1:50 - 1:46
    1 on 3:30 - did back
    1 AFAP - 1:38

    MS2: fun with 75's
    - 9 x 75 on 1:15
    Done as kick/swim (IMO)/pull with buoy by 25's

    1 x Noah's Ark
    Did the final 200 as loosen and out
    (Masters/Rec/4600 yds/75 min)

    That 150's set is great - a nice mix of pleasure and pain! The increasing easy effort is just the right recovery, and I did back to help keep my shoulders stretched out.

    Just got home from an exhange post-arrival orientation for #2 at the school, with the 17 area host families. Good info and I think that the kids enjoyed getting together. I liked the food from different nations as each student made a dish from home. We're about to leave for a German dinner to support the area food and fuel fund, and to give #2 a taste of home.

    Last night I was able to check out ourtown's latest attempt at a Guiness World Record for the largest peanut butter cup. 229 pounds! Pieces were then sold off to raise move for PAVE, the Project Against Violent Encounters that supports women in leaving abusive situations.

    Updated October 5th, 2013 at 10:49 PM by rxleakem

    Swim Workouts
  11. Week 53 - Saturday

    by , October 5th, 2013 at 01:28 PM (After a long rest)
    I woke again feeling very tired and all around beat. This past week has been both tough and rewarding. We are now at around 25k a week and are also starting to mix in some race pace sets. Despite the tiredness I am feeling very good about where I am at this point in the season. Today we continued with the high intensity kicking, some decent aerobic swimming and some race based swims. Despite having to OW swim tomorrow I still did weights after practice.

    1000 with snorkel
    10x50 on 55 drill, I alternated catchup and finger drag.

    Main set
    5x100 best average kick on 1.45. This one continued the theme of Beat Stewart from yesterday with everyone else either using one or both fins.
    200 easy
    8x100 on 1.15 descend 1-4 and 5-8 with number 4 and number 8 no slower than 1min.
    200 easy
    6x50 on 1min holding desired pace for desired distance. I was told to focus on mile pace but found the send off unrealistic for this(too slow) and focused on last 100 of 200 instead.

    Warm down
    200 easy

    Total 3700scy

    I went 1.17,1.19,1.20,1.20,1.21 on the kicks; I hurt really bad. The descending 100s I descended from 1.05 to 1min. I felt ok on the first 4 but felt awful on the second 4; my times were the same on both descends. The 6x50s we swam to our feet(ended with a turn) and I went 28,28,27,27,26,26. I found the send off times too easy and actually felt stronger as we went further(another great sign).


    We did the 10,8,6 by circuit on number of reps going from heavy, to max, to fail weights by machine with no rest between reps or circuits.

    3x(bench press, inclined benc, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside)

    I have the OW swim tomorrow and I am heading home for a nap.
    Swim Workouts
  12. Friday 10/4/13

    Friday 10/4

    "Bob Courtway Invitational Day #1"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ :50 odd: k/dr, even: dr/sw
    4x75 @ 1:00 descend by 25s each 75
    25 dive sprint
    25 EZ

    200 EZ

    200 FL - 2:06:88 (27.58/31.30/32.90/35.10)

    Holy crap, not sure what happened on that last 50. It did NOT feel like I died that hard. I felt "labored" going out, like I had no easy speed. Overall not a bad swim. Was hoping to be 2:03 or better, which if I had paced the last 50 like the rest of the race, would have been no problem.

    500 FR - 5:10.61 (58.0/1:02.8/1:02.9/1:03.5/1:03.2)

    Really would have liked to have been under 5:00 already, but that might have been wishful thinking this early in the season. Never really felt like I got going in the race. It didn't help that this was the last event, and I was in the last heat, and When I dove in the water it was after 10:00 pm. Past my bedtime and still hadn't swam yet! I also had to sit through hours of 200 BK/200 BR/500 FR between events. I am making excuses, I know, but all in all, I will take this swim for what it is: a sign I am most certainly NOT in the best race shape yet.

    Add in about 1900 assorted warm up and warm down between events.

    Total: 4200
    Swim Workouts
  13. Friday, October 4, 2013

    by , October 4th, 2013 at 10:34 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 81 Water temp 79
    Sunny & partly cloudy, humidity at 74%

    Warm Up
    200 RIMO
    200 BK kick
    200 BR kick/bk
    200 DK on bk
    8x50 MF on HR rest, as 25SDK/25K-bk

    *Set 1*
    300-200-100 FR pull on 1:00 rest, SPL-10 w/snorkel, AP, tube-buoy
    ---200 IM kick
    400 IM, 2x200 IM, 2x100 IM on HR rest, DPS w/legal turns
    ---100 BK

    *Set 2*
    20x25 Dive at 65-75% on HR rest, 10 Fly/10 FR

    *Set 3*
    4x200 FR on 3:00 SPL-8 *2:26-2:22 w/snorkel, EZ smooth effort

    Warm Down
    3x100 IM EZ

    During the Warmup and Set 1 on Wednesday I felt that I was working hard just to swim at a not so fast pace (even more so than the Tuesday). At that point I changed the workout towards rest, recovery and as a best possible stroke form, which I did Thursday, today, and will do if I swim this weekend. This little recovery phase of 4-6 days is my version of the Fort's Recovery Week. Monday I will start training with quality sets again.

    Either late last week or early this week I sensed while attempting some fast dive 50s that my heart rate was getting jacked up just from the effort of trying to dive & swim quickly to the point I felt I was rushing everything. So each day this week I have been doing at about 20-40 25s (and some 50s) at moderate pace working on a relaxed dive with smooth underwater transition in to swimming the strokes. At the end of each dive 25 and/or 50 I would take my pulse, so eventually with practice and repetition, I was able swim many of them (easy pace) at an effort resulting in HR 11-13/six seconds.

    It may be easy to do for some swimmers, but I felt encouraged knowing how to cruise a relaxed 50 free from a dive at low 29 with an HR that is still between 110-130 (hopefully I can bring that time/effort down a little bit more). I have also done 50s like this for the butterfly. I need to practice being calm when I start a race, so I can swim with the same confidence, stroke form, and pacing that I do in practice.

    I have been working on my freestyle speed this summer and September more so than IM. However I generally swim all four strokes almost daily, and I am drawn to both the 400 IM and 200 Fly in the upcoming SCM meet at Sarsoata in Nov 9-10. In discussing this with coach Chuck, I am going to prepare myself mentally and physically for these events between now and late October (registration deadline is Nov 2), then I can will register for the events that I feel most ready to take on.

    Updated October 9th, 2013 at 03:48 PM by fdtotten

    Swim Workouts
  14. 10|4|13 LCM

    500 free WFSP

    1000 drill/back WF/S

    100 drill

    500 flutter kick
    • 2:13, 4:52, 7:35, 10:20, 12:59

    500 flutter kick WFS (300 w/o board / 200 with board)
    • 7:58
  15. Fridaty, Oct. 4

    by , October 4th, 2013 at 03:59 PM (The FAF AFAP Digest)
    Still feeling rotten and hacking, so did another EZ swim. I just went to the Upper St. Clair Rec Center. Pretty crappy SCM pool, but it doesn't matter for an EZ swim.

    600 various
    4 x 50 scull
    5 x (5 x 50) @ 1:00 w/fins
    -- alternate free and back by sets of 5
    -- work on DPS & EVF
    100 EZ kick

    Total: 2150 m


    Off to coach shortly. Hoping to get in a semi decent workout this weekend at Pitt
    Swim Workouts
  16. 10.04.13 - Friday workout

    by , October 4th, 2013 at 02:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Chris, Roger and Mark. Dave came back from his Swiss vacation and brought chocolate! It was a make it up as you go Friday. Here's what we did.


    600 Warm up

    Mark's set:
    5 Rounds of:
    * 100 Free - 1:20 (did 25 stroke/75 free)
    * 100 Kick - 1:40
    50 Easy
    I led but Chris kept running into me because he was doing all free. That earned him the lead and no more drafting my breaststroke kick.

    Roger's set:
    5 x (100 IM/100 IM kick) - 3:20, 3:15, 3:10, 3:05, 3:00
    50 Easy
    Chris led but started running out of gas after #3. I kicked all br on #4 to pass and finished #5 on 3:00. Pretty happy w/ that since I didn't think I'd be able to make it.

    My set:
    6 Rounds of:
    * 100 Pull - 1:10, hard (1:03, 1:02, 1:00, 1:04, 1:00, 1:00)
    * 50 Pull - 1:10, easy
    2:00 Rest
    100 Timed pull (:57 - no drag suit)
    50 Easy
    Chris moved over a lane so he, Dave and I could battle this one out. I stayed ahead on the first five. Chris got me on #6 but paid the price and had to get out of the pool to throw up. With Chris out, it was just me and "Sally Save-up" Dave for the last one. I dropped my drag suit so I'd have a fighting chance but he edged me out. Fun set! Nothing like three evenly matched swimmers going at it.

    10 x 25 Choice - :40, hard
    Each of us chose two 25s. I think we went bk x 2, br pullouts - no breath x 2, fly x 2, pull x 2, and choice x 2

    10 x 25 hard kick - :40

    250 Cool down

    (4500 Total)
    Swim Workouts
  17. Friday, October 4, 2013 9:00-9:45am

    by , October 4th, 2013 at 01:58 PM (Fast Food Makes for Fast Swimming!)
    I wasn't too motivated today in the water, but at least I got in, and did a fly set as well. Man, my fly endurance has really gone down the drain too! 200 Fly doesn't sound too appealing to me at the moment.


    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00

    10 x 50 Fly @ 1:00, ranged from :33-37 ugh!

    4 x 75 Free Pull @ 1:05
    4 x 75 Free Pull @ 1:00

    100 EZ and out

    2200 Yards

    During my fly set, two different people came on deck looking for lane space, I moved over to the side to allow them to enter, but they just sat and waited for someone else to get out of the other lanes which already had two in each. I don't know why people can't circle swim, or get in with a butterflier. I will do 1 arm drill going by someone if I fear it's going to endanger them any at all, especially at the age of many of the folks I swim with.
  18. Workout 10/04/13: noon

    by , October 4th, 2013 at 01:21 PM (Maple Syrup with a Side of Chlorine)
    Had another great class last night, although I was a bit behind the curve since I missed last week altogether. I'm thankful to be able to take college Bible classes so close to home.

    200 Fr/200 Bk/200 IM drill

    4 x
    -100 kick with board
    - 300 Swim (focus on middle 100)

    2 x
    - 4 x 50 on :45 Quarter's Strong
    - 1 x 50 ez Back

    100 loosen and out
    (Solo/Rec/2800 yds/50 min)

    Busy day to finish out here (soccer game, meeting a friend, Kid's Club through church, beholding perhaps the largest peanut butter cup in the world, and maybe the tail end of the hs football game). The rest of the weekend looks pretty booked already as well.
    Swim Workouts
  19. FAST Fri Oct 4th, 2013 SCY

    by , October 4th, 2013 at 11:23 AM (Ande's Swimming Blog)
    FAST Fri Oct 4th, 2013 SCY

    Swam Thu Lifted Wed

    Whitney Coached,
    6:00 - 7:30 dove in around 6:01
    swam with various dudes,
    Brad, Todd, Tyler, Alley, Korey, Gull

    Warm up
    went around 1000

    Main Set

    50 FR fast in heats dive off the side
    went 24

    100 easy

    100 FR fast 2 swimmers per heat
    went 54

    200 easy

    200 FR fast
    went 1:59

    300 easy

    500 fr strong
    went 5:31

    500 ish easy

    200 K
    went ? 2:30ish

    100 easy

    100 FR fast
    went 53

    150 easy

    50 bk fast
    went 25.8

    200 easy

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
    Swim Workouts
  20. Friday, Oct 4, 2013

    by , October 4th, 2013 at 11:07 AM (Grandma Got Run Over By A Swim Team)
    Not feeling it today - felt like I shoulda perhaps stayed in bed - just had no "get up and go" in me - not that I was hurting or achy or felt depressed - just not real motivated, I guess.

    So I got there early, but the stupid lifeguards got up in the stand early, so it looked like I was late! Great - not a good way to start off - missed the first 2-300 of warmup.

    400 back/free
    4 x 150 P on 2:05
    300 kick
    10 x 50 @ :45
    500 swim
    400 pull no paddles
    300 pull w/paddles
    200 kick
    100 breast/free by 25's
    100 easy
    2 x 250 Pull w/ snorkel no paddles
    2 x 250 Pull w/paddles no snorkel
    2 x 250 Swim w/fins working the turns only
    250 breast/free
    100 easy