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  1. Saturday, October 12, 2013 11:05-12:05pm

    by , October 12th, 2013 at 04:11 PM (Fast Food Makes for Fast Swimming!)
    Today I arrived at the pool to find the parking lot very very full, as compared to normal. Then I noticed a lot of Velocity Swimming stickers in the backs of car windows, and realized they were back to their Saturday morning practices. The younger kids were just getting out when I got there, and making all kinds of noise in the locker room like normal. As I go in, I say "Hey all you kids, keep it down in here!" (jokingly of course). THey all respond with "JAMES!!!" "Are you coming back to swim with Velocity??" from a few of them. I replied with no, unfortunately. It's good to know I was well liked and missed by them though.

    I got to swim today with my dentist who was already in the pool warming up. I swam my own thing, but swim similar things to what he was doing, so in a way were were pacing each other. He swims with short fins all the time, but holds a consistent 1:15 pace on 30x100s @ 1:30. Not bad shape for a 65+ dentist. He told me that he enjoyed having my next to him to keep him moving. I was thinking the same thing as I did my swim.

    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    (1000/1000)

    10 x 100 @ 1:30 (25 Fly, 75 Free) - ranged from 1:08-1:10s
    My interval happened to coordinate great with my lanemate, as I was flipping at the 50, he was pushing off about a second later...it was good to have the competition next to me.
    (1000/2000)

    200 EZ Kick w/ board
    (200/2200)

    8 x (Odds 100 Free Pull, Evens 125 Free Pull) @ 1:35
    I took it EZ on the 100s, and pushed the 125s going approx. 1:20s. It was good to swim alongside someone today who was basically doing the same thing.
    (900/3100)

    100 EZ

    -----------------------------
    3200 Yards


    In other good news: I found out that I'll be off work for the weekend of my college Alumni Meet in two weeks, so I'm 90% going to be making the trek down there. On the Facebook announcement, I'm the oldest swimmer to respond as "going" to the event this year. In fact I'm the only one from the 20th century as well (1999 is my class). Most of the kids are from the most recent 2-3 years since graduation, so they'll be good for the 50s. I'm going to do the 200 Fly in the 200 Free event, and probably a whole slew of other stuff. Probably will take down my full leg suit as well for the floatiness in my legs. It's about 6 hours away, but I can stay with my sister or grandparents as well. The only obstacle may be snow in the mountains in southern Washington, but I'll just check pass reports and plan ahead.
  2. Week 54 - Saturday

    by , October 12th, 2013 at 02:53 PM (After a long rest)
    Today's workout was another tough one and I am feeling'the affects of a long week. I did a short weight workout after practice before my daughter swum her meet.

    Warm up
    6x200 swum as 100 free, 50 back, 50 free drill all with snorkel on 2.45
    8x75 kick on 1.20

    Main set
    10x100 free with fins on 1min
    100 easy
    10x50 drill on 1min
    5x150 on 1.50

    Warm down
    100 easy

    Total 4250scy

    I was holding 1min for the 75s kick. The 10x100 set was a similar pattern to my previous attempts at this. I made 7 and the took 30 seconds rest and finished them out. I honestly think I would stand more chance without the fins. Somehow the fins make my legs hurt really bad and by 7 I am struggling. The last set of 150s I was holding 1.30s.

    I did two circuits of weights, the first round I did 10 reps and the second round I upped the weight and did 8 reps.

    2x(bench press, inclined bench, military press, seated row with hands inside, seated row with hands outside, leg extension, lower back extension, leg curls, lat pull down with hands inside, lat pull down with hands outside).
    Categories
    Swim Workouts
  3. Long Course!!

    by , October 12th, 2013 at 11:47 AM (One Stroke at a Time)
    October 12
    LCM
    500
    5 x 100 kick on 2:00
    5 x 100 swim on 1:40
    5 x 100 pull on 1:40
    8 x 50 on 1:10 odds alternate back and breast evens free
    3 x (4 x 50 stroke 3 build on 1:00 then 1 fast on 50 then 100 on 1:50 Set 1 and 3 free set 2 IM)
    100 easy
    6 x 50 kick on 1:20 descend 1-3, 4-6
    100 easy
    4800 meters

    October 11
    LCM
    400
    6 x 50 kick on 1:10
    100 pull on 1:40, 100 fast swim on 1:30, 2 x 100 pull on 1:40, 100 fast swim on 1:30, 3 x 100 pull on 1:40, 100 fast swim on 1:30
    100 easy
    10 x 50 on 1:00 start #1 with 1 underwater dolphin kick and 11 hard stroke cycles, add one kick and one hard cycle every repeat until #10 was 10 dolphin kicks and 20 hard stroke cycles
    200 easy
    6 x 50 kick on 1:00
    4 x 50 swim on 1:15 one easy/one fast
    100 easy
    3000 meters

    I really enjoy swimming long course. It feels almost like a different sport at times. It also helped that the kids team was not there since they have a meet and we got to spread out across six lanes. It was a little overcast so I spent a good portion of the swim on my back watching a group of birds that sits on the top of the gym. There was definitely a struggle for the roof peak going on. (My 6 year old just walked in and asked me to add a smilie so here goes). Hopefully, I 'll make it back tomorrow. He liked it so much he asked for another
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  4. Friday 10/11/13

    Friday 10/11

    AM only SCY

    400 swim
    300 pull w/ buoy + snorkel
    200 kick w/ board
    100 I.M. drill
    8x25 @ :40 V.S.

    Today was stations, I am listing them numerically, however I went 2-3-4-1.

    #1
    5x50 @ 3:00
    - done as 12.5 dive sprint/ :10 rest/25 FAST/ :10 rest/12.5 sprint to finish

    #2 (the worst set)
    4x75 @ 2:30
    - done as 8 air squats/25 under H2O FL kick/10 air squats/25 under H2O FL kick/12 air squats/25 under H2O FL kick

    #3
    5x50 @ 2:00 w/ power rack + paddles + fins
    - done as 25 FAST/25 EZ

    #4
    5x150 @ 2:00 pull w/ buoy + paddles breathing 3-2-1 times by 25

    200 EZ

    Total: 2950

    High intensity low yardage practice this morning. I am in New Orleans Friday to Saturday as UALR takes on Tulane in the first dual meet action of the season. My legs are still seizing up from the 4x75 station.
    Categories
    Swim Workouts
  5. Week 54 - Friday

    by , October 11th, 2013 at 08:58 PM (After a long rest)
    I had a busy day today and forgot to post this earlier. today I felt tired going to practice but had a good practice despite feeling tired.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 1.50

    Main set
    4x(4x50 free on 35, 2x100 back fast on 2mins)
    200 easy
    12x50 on 1min swum 25 fly, 25 free fast

    Warm down
    100 easy

    Total 3700 scy

    The kicks I held 1.25s and felt pretty strong. The main set I held 28-29s on the 50s, and started out around 1.06-1.07 on round 1 and dropped to 1.04 by the first 100 on the last round. My coach asked me to do free on the last 100 and ended up going 53+. The fly free 50s I went 30s. I was pleasantly surprised at how fast the fly free 50s were. I felt strong on the fly which is the first time I can say that in a very very long time. Considering how bad I felt going into the practice I was very pleased with how I loosened up and overall how I swam. I have an earlier practice than usual tomorrow since my daughter has a meet both Saturday and Sunday.
    Categories
    Swim Workouts
  6. Friday, Oct. 11

    by , October 11th, 2013 at 08:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 drills -- tried some new ones
    100 EZ
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 burst + cruise back SDK @ 1:00
    50 EZ
    4 x 30 burst + cruise SDK from blocks
    50 EZ
    4 x 25 burst + cruise, fast hands @ 1:00
    100 EZ

    2 x (AFAP 25 free from the blocks + 75 EZ)
    -- free, 11s
    50 EZ

    Did a modified version of an ascending rest set from Workout #1 in the HIT forum:

    4 x (50 + 2 x 25 + 50)
    Round 1 = @ RI :15 each break
    Round 2 = @ RI :20 each break
    Round 3 = @ RI :25 each break
    Round 4 = @ RI :30 each break
    50 @ 200 pace
    25s @ 100 pace
    50 @ 100 pace
    100 EZ after each round
    -- did 1 breast and 3 free w/paddles

    50 EZ

    8 x 25 AFAP backstroke kick w/fins @ 1:00 (11 lows)
    200 EZ

    bungee cordz work -- 4 x kick to resistance and hold, kicking hard for :15. I didn't have the energy to do my usual :30
    100 EZ

    Total: 3750


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

    Got in a decent workout today despite the hacking. The last couple colds I've had have really grabbed hold of me and not let go. I need a magic immune system booster! Just me here this weekend; Mr. Fort and Lil Fort are visiting in NoVa. I'm puppy sitting. Hoping to get in a swim with Jimby this weekend.
    Categories
    Swim Workouts
  7. Wednesday and Thursday

    by , October 11th, 2013 at 01:54 PM (One Stroke at a Time)
    Wednesday October 9
    SCY
    400
    10 x 25 on 40 odds fast evens easy
    8 x (50 sprint (3 back/3 breast/2 free then 150 easy) Each round on 4:00
    400 pull
    300 kick
    50 swim
    3000 yards

    Thursday October 10
    SCY
    Lunch Bunch
    7 x 100 on 1:35 (75 swim/25 stroke)
    3 x (4 x 50 on 50 descend round #1 fly/back #2 back/breast #3 breast/free then 100 IM on 1:40 descend each set)
    12 x 100 pull on 1:30 dessend 1-4
    200 easy
    3000 yards

    Wednesday is always our sprint/quailty day. I had forgotten since I hadn't been to work-out on a Wednesday since August. I wasn't feeling too sprinty but did the best I could. Thursday was great. It was IM, 85 degrees outside, sunny and the pool was a good temperature. I felt pretty good on the descending 100 IMs and managed to get down to 1:15 on the last one which I'll take since I got a bit of medicine on Tuesday. The pool is rumored to be long course this weekend so I'll try to make a few in between the two day swim meet and the 2 soccer games. I'm just glad my son isn't older because there was some issue with the pool on Saturday morning so the morning session is in the afternoon and the afternoon session is in evening (11 and older girls and 13 and older boys) with the end of the meet estimated at 11:30 pm.
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  8. 10.11.13 - Friday workout

    by , October 11th, 2013 at 12:33 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Jonny and Roger. Still have lots of sinus congestion but at least my shoulders felt better today. Everybody picked their own set today. Pool temp up to 86.

    SCY

    600 Warm up

    Dave's set:
    10 x 100 - 1:30 Odds free, evens IM
    100 Easy
    Did 1:15s ->1:12 on free, 1:25 -> 1:18 on IM

    Roger's first set:
    6 Rounds of:
    * 100 Stroke hard - 1:45
    * 50 Easy - 1:00
    100 hard fly (1:16)
    50 Easy

    My set:
    15 rounds of:
    * 50 Hard pull - :30 (all over the place on this :27 to :31)
    * 25 Easy pull - :45
    25 easy pull
    With the pool temp @ 86, I wanted something faster paced with more rest. This seemed to work ok. For some reason, I'd fade and barely miss the :30 interval only to swim a :28 on the next 50.

    Roger's second set:
    5 x 200 - 3:30, convert fly -> kick
    My shoulders were toast after the pull so I dropped my drag suit and did ok through this. Final kick was IM @ 3:18 which is fairly fast for me. Might be a PB.

    200 Cool down

    (5100 Total)
    Categories
    Swim Workouts
  9. Friday, October 11, 2013 6:45am!!! to 7:45am

    by , October 11th, 2013 at 12:00 PM (Fast Food Makes for Fast Swimming!)
    Whoa, that was early!! I know I used to swim at 5:00am a couple years ago with no problems, but I also wasn't working till 11:00pm back then either. I was awake for some reason this morning before 6:30, so I just decided to get into the pool before the 8:00-9:00 water aerobics session which takes over the pool.

    My back is a bit sore from work yesterday...had to move some heavy stuff, and I've got a bad spot from a previous injury when I was younger. That may have been what woke me up this morning. I just kept it somewhat easy (in a sense) swimming this morning, and tried to keep it all freestyle, no fly movements today, or kickboards either.


    Warmup:

    500 Free
    500 Free Pull
    (1000/1000)

    Main Set (I guess ):

    I took about :30-:45 seconds rest between each of these sets to change equipment
    4 x 100 Free @ 1:20 (1:15s)

    4 x 100 Free Pull @ 1:20 (1:12s)

    3 x 100 Free @ 1:30 EZ swimming (1:20s)

    3 x 100 Free Pull @ 1:30 EZ swimming (1:15-17s)

    2 x 100 Free @ 1:15 (I actually missed the 2nd one of these) (1:12/1:16)

    2 x 100 Free Pull @ 1:15 (1:10s)

    1 x 100 Free @ 1:10 (went 1:08)

    1 x 100 Free Pull @ 1:10 (went 1:07)
    (2000/3000)

    400 EZ Kick/Float on my back

    ---------------------------------
    3400 Yards
  10. Workout 10/11/13: morning

    by , October 11th, 2013 at 11:01 AM (Maple Syrup with a Side of Chlorine)
    Jogged Wed after work, 2 miles in less than 20 min.

    This morning:
    200 fr/200 bk/200 IM drill/4 x 50 b/c on 1min

    Kick swim pull (board ap buoy) with snorkel
    050 100 200
    100 150 300
    150 200 400

    100 easy and out
    (Solo/Rec/2550 yds/50 min)
    --------------------------------

    Short and sweet. Packing up motorcycle for long weekend, heading to a Men's Retreat in NH with lots of riding and perhaps a swim as well.
    Categories
    Swim Workouts
  11. 500 fly?!

    by , October 10th, 2013 at 07:39 PM (Alex's swim journal)
    It's been a week since I've written here... way too busy. I actually missed swims on Thursday and Friday last week. Not the worst thing in the world as I probably need a rest anyway; it's the first time in more than three months that I've missed more than one day in a row. Saturday and Sunday were rushed workouts and I have been doing fewer yards even when I am able to get in since then. I figured I better record some of the key sets here before I forget completely. Here goes:

    Saturday: 2000, mostly easy swimming, some drill.

    Sunday: I'm calling this workout the "time warp" b/c half-way through the 4IM in the ladder set, some doofus reset the pace clock... then it was reset again a few minutes later; what was the purpose of this except to make me feel like I'd either lost :20 or gained :40?... where is Dr. Who when you need him? I have no idea what my pace was. Main set looked like this:

    4 x 50 fly on 1:00
    100 recovery
    8 x 50 on 1:00 (400 IMO)
    100 recovery
    1 x 400 IM on 8:00
    2 x 200 IM on 4:00
    4 x 100 IM on 2:00

    With warm-up and cool-down I did 3100 total.

    Monday: Master's practice at Carthage. Another 3100.

    WU (1000): 400 swim, 300 pull, 200 kick, 100 IM
    MS:
    5 x 100 on 1:45
    1 x 100 on 1:30
    4 x 100 on 1:45
    1 x 100 on 1:30
    3 x 100 on 1:45
    1 x 100 on 1:30
    2 x 100 on 1:45
    1 x 100 on 1:30
    100 EZ
    CD: 200

    Still working on the stroke (cross-over) and it probably looked worse today than most days because of the 80-lb bags of cement-mix I was slinging around on Sunday for Anthony's Eagle Scout service project. I was incredibly stiff and so I kept it mostly freestyle, a little bit of backstroke, and needed to take extra rests now and again.

    Tuesday: 2100 at the YMCA at 8:15 PM. This was quick because I was fighting the clock right before closing time. I was able to get my heart rate up and keep it up for the full 45 minutes though:

    400 EZ swim (100 fr, 100 bk, 100 fr, 100 br)
    4 x 100 IM on 2:00
    4 x 50 fr on :55
    4 x 50 fly on 1:00 (:48, :49, :49, :50)
    100 recovery
    4 x 50 fly on 1:00 (:49, :49, :50, :51)
    100 recovery
    4 x 100 IM on 1:55
    100 cool-down

    Yesterday: Master's practice again at Carthage. Lots of drill, 3200 total. Got to see video of my freestyle at the end of practice. Cross-over is not nearly as exaggerated as it was a week ago, but it's still there and I need to keep working on it. Meanwhile, I'm working the muscles in the shoulder differently so I'm having all kinds of new sorenesses. My freestyle isn't getting faster just yet, but it is straightening out, which I know will help me get faster in the long run. Back stroke feels a lot more fluid.

    TODAY: felt pretty crappy, but met Scotty for a workout anyway... I ended up doing 1000 in fly or fly drill in a 3000-yard workout, because it's been a while since I've focused exclusively on that stroke. I really want to swim the 200 fly in one of our November or December meets in the area. Unfortunately these are SCM meets and I train exclusively in SCY this time of year. So I thought, OK, lets do a 225 fly... just to get the feel for a little extra distance. Scotty was up for it; we were both reluctant though. I said, look, let's just relax and stroke it out... just get through it. I got to 225 and yelled "250"; I had started to get into a rhythm and felt good. At 250 I turned and decided to make it 300, then 350, when I got to 400 I thought it would be a shame not to go for 500. I stopped at 500 and still had a little left in the tank... unbelievable. My pace dropped off a lot after the first 150-200 (I swam the 500 in 9:30), but I felt pretty good otherwise. On the plus side Scotty and Jen, the lifeguard, said my arms looked great. On the negative, they mentioned I had a lot of flutters (only on the first kick), probably because I was paying too much attention to the front end of the stroke... darn it, it's always something! They gave me a 90%. So, it's 500 "sort-of" fly.
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  12. Thursday 10/10/13

    Thursday 10/10

    PM only SCY

    2x
    300 swim (every 4th 25 scull)
    8x50 @ 1:00 odd: kick/drill, even: drill/build I.M.O.
    4x75 @ 1:30 kick/drill/25 under H2O w/ fins

    Total: 2000

    Have a college recruiting function to attend tonight so I had to swim on my own and only had about 45 minutes to get basically this "warm-up" done. Not much, but I was just thankful I had a chance to touch the water today.
    Categories
    Swim Workouts
  13. 10|10|13 SCM

    by , October 10th, 2013 at 03:01 PM (Blog)
    5 x 25 dive from side free on 2:00 to loosen up

    10 x 25 dive from side free on 1:00
    • form


    22 x 25 dive from side free on 1:10
    • concentrate on easy speed first half
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  14. Thursday, October 10, 2013 9:00-10:00am

    by , October 10th, 2013 at 02:51 PM (Fast Food Makes for Fast Swimming!)
    Main Set from Pete's blog yesterday...


    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 gradual descend from :55s down to :48s
    (1000/1000)

    Main Set:

    10 Rounds of:
    • 100 Free @ 1:10 (I held these at 1:04-1:06, but from #7-10 it was getting tough)
    • 50 Free relaxed @ 1:10 (this was a blessing, and the only way to make this set possible)

    100 EZ
    (1600/2600)

    500 Free Pull for time (went 5:44) surprised myself a bit, I didn't think I'd be much under 6:00 when I took off, and I'm confident I counted correctly, so I must be in better shape than I thought.

    100 EZ
    (600/3200)

    12 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (300/3500)

    ----------------------------
    3500 Yards
  15. Thursday, October 10, 2013

    by , October 10th, 2013 at 02:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 71 Water temp 79
    Sunny & partly cloudy, humidity at 67%

    Warm Up
    Bands
    50 eggbeater kick/bk adjusting goggles
    200 Fly as 4(25K/25S) w/snorkel
    200 BK as 4(25K/25S)
    200 BR as 4(25K/25S) w/snorkel
    200 FR as 4(25K/25S) w/snorkel

    *Set 1*
    Up and Down the IM Mountain
    /all IM on HR rest
    100
    100-200-100
    100-200-300-200-100
    100-200-300-400-300-200-100
    100-200-300-200-100
    100-200-100
    100

    *Set 2*
    500 DK/bk w/fins, desc by 100s 1-5
    300 BR K/bk, kicks/25 *10-8
    8x25 UW SDK on 1:00

    *Set 3*
    16x50s on HR rest from dive, 8 Fly/8 Free
    --25/1 as 10-12 SDK, 3-4 DPS strokes/cycles
    --25/2 as 12-16 SDK off turn, 4-5 DPS strokes/cycles

    Warm Down
    200 FR EZ SPL-4
    100 IM EZ DPS

    Comments
    Set 1, swimming up/down the IM Mountain is based on a set from the forum post, "10.6.13-Monday workout" at Pete's Swim Blog. The version they did was more difficult with all the 100s Fly, 200s as IM, and 300s-400 as Free on interval. I just wanted to do some IM base swimming where each turn/breakout is legal, with complete UWs, and the breathing, stroke form are as best possible. I started out each swim very steady and smooth gradually increasing effort towards a strong final 25. My HR would generally be about 150-170 after each swim, taking 10-15 seconds to 110 on the 100s and 200s, then 20-30 seconds to 110 on the 300s and 400. I am practicing my breathing so that on the stroke transitions I am not running out of air on the UW portions particularly with back to breast.

    When I finished Set 1, I could feel what an effort is was in my back and my arms were quite tire as well. Set 2 started with doing the dolphin kick with fins on my back providing a good recovery. As I am not a natural breaststroker, I do the breaststroke kick as fewest kicks possible, which seems to help me perform BR kick with better streamlining and follow through as it would apply to the kicking when swimming the full stroke.

    Today in Set 3 was my first attempt to try to swim moderate pace 50s with 10-12 SDK off the dive and also 12-16 SDK from the turn at the wall. Right away I discovered it is much more challenging to actually do, than to imagine/visualize doing it! The first few I was barely finishing and gasping for air. After several tries I was able to do the first 25 at an easy pace, then make sure I breathed well before taking the turn, and with a strong push off counted the kicks going back, finishing with strong DPS strokes rather than hard swimming. I think over time as I practice this more, I will become more proficient.

    Updated October 10th, 2013 at 03:15 PM by fdtotten

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  16. Week 54 - Thursday

    by , October 10th, 2013 at 12:30 PM (After a long rest)
    My wife's 92 year old grandmother is visiting for the next couple of weeks from Lakeland Florida. I stayed up later than normal talking with my wife and her grandmother so was a little sluggish this morning. I found today's workout incredibly hard and I will be feeling it for a few days.

    Warm up
    8x125 swum as 100 free 25 back with snorkel on 1.50

    Main set
    6x150 on 1.50 descend 1-3 and 4-6
    4x200 on 2.10
    2x300 with fins on 3mins
    400 IM swum drill swim by 25 on 6mins
    12x50 on 35

    warm down
    head in gutter trying not to be sick!!!


    Total 4300scy

    I held 1min-1.02 pace throughout the main sets. After the 200s I thought the 300s with fins were going to be much easier but they weren't. My lungs were burning, my arms and legs were fried. Overall I found today a really hard workout day. I forgot to say that I swam this workout solo and I know how James must feel; it's hard on your own. It was just me and the life guard at the pool until the high schoolers showed up at end of my workout and saw this old man with his head in the gutter.
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  17. 10.10.13 - Thursday workout

    by , October 10th, 2013 at 12:28 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carole. Feeling better today but my shoulders ached badly after the warmup. I decided to take it a little easier and swam w/o my drag suit.

    SCY

    600 Warm up

    6 x 50 - :45

    10 Rounds of:
    * 100 Free - 1:10 (1:04s-1:06s, finished on 1:02)
    * 50 Free - 1:10
    100 Easy

    3 x 100 free - 1:30, descend (1:16, 1:12, 1:07)
    4 x 25 drill - :40
    3 x 100 IM kick - 2:00, descend (1:48, 1:42, cheated)
    4 x 25 drill - :40
    3 x 100 fly - 1:45, descend (1:30, 1:25, 1:20)
    4 x 25 drill - :40
    3 x 100 pull - 1:30, descend (1:10, 1:05, :58)
    4 x 25 drill - :50
    This was a "mess w/ Dave" set. He was holding back on the first set of 100s waiting to drop a 1:01 on me on the 4th 100. Except there wasn't a 4th one like yesterday . I don't have a chance keeping up with him on the kick so I quietly put fins on for the third 100. He didn't notice and was looking away from me through the fly kick confident he was putting plenty of distance on me. When he turned, I was already past the flags cruising off on bk kick. For the pull, my bag of tricks was pretty empty so I had to race straight up. I took a slight lead into the first 50 but gave it up with a bad turn. He returned the favor @ 75 and we both came in at about the same time.

    5 x 100 - 1:30 (2 free/3 IM - 1:20, 1:22, 1:12)

    8 x 25 - :40, odds one breath; evens no breath
    did 4 free, 4 fly

    200 Easy fly (cool down)

    (5000 Total)
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  18. 10|9|13 SCM

    500 warmup free with fins

    1000 of flutter and breast kicking, and backstroke


    About a month ago my left shoulder partially dislocated in my sleep (old injury with many years recovered). It does not hurt chronically and the positions that irritate it are not just mild acute sensations, but what has me a little aggrivated is it hasn't tightened back up yet.

    My skin sensitivity rashes are improving which is good
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  19. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    2x
    5x100 @ 1:20 (RD1: AE, RD2: D1-5)
    4x75 @ 1:30 kick/drill/under H2O kick w/ fins
    4x50 @ 1:00 kick w/ board

    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on stomach w/ fins
    200 @ :30 rest pull w/ buoy + snorkel
    8x25 @ :25 FR kick w/ board + snorkel
    200 @ :30 rest pull w/ buoy + snorkel
    300 FR kick w/ board MAX EFFORT (4:32)
    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on back w/ fins
    200 @ :30 rest pull w/ buoy + snorkel

    200 EZ

    Total: 4000
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    Swim Workouts
  20. Wed., Oct. 9

    by , October 9th, 2013 at 08:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    4 x 50 free w/turtles @ 1:00
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    Decided to mix it up a little today with some different sets. Still hacking and having some difficulty on the breath control.

    4 x
    :10 fast kick at wall + 25 burst SDK & cruise + :10 rest + 25 UW + 25 EZ

    100 EZ

    4 x
    25 burst + cruise (fast hands breast) + :10 rest +25 breast @ 100 pace + 25 EZ

    200 EZ

    3 x (4 x 25 + 50 + 100)
    1-3 25s = fast fly/back/breast
    4th 25 = EZ
    50 = free @ 200 pace
    100 EZ

    3 x w/fins & paddles
    2 x 50 free smooth @ :45
    1 x 50 free fast @ :45
    1 x 50 flutter kick fast w/board
    100 EZ

    Total: 3750


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

    My hypoxic ability feels caput right now. I might as well be a pack a day smoker. lol Hopefully, when I kick this nasty cough cold completely, I can get back to more UW. At least I've been in the pool 6 out of the last 7 days!
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    Swim Workouts