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  1. Feb 21-22

    by , February 22nd, 2014 at 05:52 PM (The FAF AFAP Digest)
    Friday Drylands

    RC ex
    captains chair leg raises, 2 x 15
    good mornings, 75 x 4 x 8
    seated row negatives, 80 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    tricep press, 80 x 4 x 8
    explosive leg extensions, 90 x 3 x 25
    explosive leg press, 175 x 2 x 15
    kneeling ab crunches, 100 x 3 x 15
    hip abductors, 90 x 4 x 6

    Stretching, 20 min

    Saturday Recover Swim:

    I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    4 x 25 smooth fly @ :35
    4 x 50 backstroke @ 1:00
    4 x 50 breast @ 1:10
    4 x 75 free w.paddles @ 1:30
    50 EZ
    16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
    100 EZ

    Total: 2300


    Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

    I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
  2. Friday 2/21/14

    Friday 2/21

    AM and PM SCY

    AM swim:

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

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:15 AE
    8x25 @ :40 V.S.
    100 EZ

    4x75 @ 1:20 BEST AVG
    3x100 @ 1:10 AE MAKE
    4x50 @ :50 @ 200 PACE (BR)
    2x100 @ 1:10 AE MAKE
    4x25 @ :40 BEST AVG (BR)
    100 EZ

    300 EZ

    Total: 3700

    PM swim:

    300 swim
    8x25 @ :10 rest scull/drill w/ snorkel
    5x100 @ 1:30 AE FR kick w/ board + fins

    300 @ 3:30 pull w/ buoy + paddles
    200 @ 2:15 pull w/ buoy + paddles
    100 @ 2:15 BEST AVG (56.0, 55.7)

    200 EZ

    Total: 3400

    Really felt sluggish this morning. I had no speed at all. I think I have entered that phase right before/after taper starts where you feel like crap and wonder how the hell 13 days is going to change thing! In the afternoon I did better, but had to cut the workout short because I had a dinner party to attend.
    Swim Workouts
  3. 2|21|14 easy stuff

    by , February 21st, 2014 at 11:17 PM (Blog)
    about 1700 of easy swimming

    Just watched the women's slalom, Mikaela Shifferin (or something close to that) from USA just took a gold. It was the last run. What an intense competitor, she went out real fast and at midcourse was over a second faster than the leader from Austria when both ski's popped up in the air due to her speed. She somehow managed to recover with enough to win by several tenths.

    Meet tomorrow morning. Slept in last night so I won't be stressed out tonight thinking about it. Better get to bed now though to be up early enough to drive 2 hours and be ready for the block lanes at 8:45
  4. Week 73 - Friday

    by , February 21st, 2014 at 10:16 PM (After a long rest)
    This has been a very long week. Last night we housed a Brazilian partner including some dinner and discussion late into the evening by my standard; namely 8.30pm. Also as I have written before Friday I go to the pool 30 minutes earlier than normal to allow a friend of mine to swim before she has to go to nursing school. I had a good nights sleep and actually woke an hour before my alarm was set and got up and had a coffee and read the papers online before heading to the pool. This mornings practice was pretty brutal and involved parachutes and sprint work.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 kick on 1.40 holding 1.20 or better
    12x50 drill build by 25 on 50

    Main set
    4x(100 free with parachute AFAP on 2mins, 2x50 easy on 1min)
    200 easy
    3x(50 fly kick, 25 fly, 50 fly drill, 25 fly, 25 fly kick underwater, 25 fly) with 20 seconds between rounds
    100 free AFAP from block
    75 free AFAP from block with 30 seconds of vertical fly kick arms above head 25 no breather
    50 free AFAP from block with 10 squats, 25 no breather, 30 seconds vertical fly kick with hands above head, 25 no breather
    25 free AFAP from block with 10 squats, 25 no breather 30 seconds of vertical fly kick with arms above head, 25 no breather

    Warm down
    400 easy

    Total 5300scy

    Despite being tired by the end of this workout I felt good. My legs were shaking so badly by the last fast stuff from the blocks I could hardly stand on the blocks. On the main set with parachute I held 1.10 on the 100s and 40s on the easy 50s. On the fast 100 at the end I went 51, 37 on the 75, 23 on the 50 and 10 on the 25. I was really pleased with today's workout.

    Today flew by work wise but I headed out at 4.30 so I could make the warm up for the USAS meet where I was swimming the 1650. I had a good warmup but was still feeling the affects of this mornings workout. My arms were heavy and my legs in particular felt very heavy. Despite this I felt confident of having a good swim. After the first 200 I had the urge to get out but I stuck with it. I ended up going 17:30.12 on the 1650 which is about 20 seconds slower than I had hoped to swim earlier this week, but considering this mornings workout I was very happy. The Texas High School championship is this weekend so most of the really quick kids were not at the meet but despite this I had a good heat and had fun in a sick way.
  5. Friday, February 21, 2014

    by , February 21st, 2014 at 06:45 PM (I swim, therefore I am)
    SCY@FMAC 77° partly cloudy, water 80°
    Cloudy skies with humidity at 73%

    Warm up
    400 REV IM
    12x50 FR on :50 desc 1-4 3x *37s-33s

    *Set 1*
    4x150 on 2:30 desc 1-4 *1:49-1:40, RI
    4x100 on 1:45 desc 1-4 *1:09-1:06, RI
    4x50 on 1:00 desc 1-4 *32-28
    /w snorkel, med-agility paddles
    ---200 BK Swim

    *Set 2*
    500 BK w/fins as 4(75 steady, 25 strong), 1:00 rest, RI
    5x100 BK w/fins on 1:30, steady effort *1:06s-1:05
    ---200 BR Kick

    *Set 3*
    3(4x25 UW SDK on :30, 1:00) w/fins *12-11s
    ---200 DK/bk
    10(4x25 Fly on :30, :15 rest) 4x25 as 25LA/25LA/25RA/25Fast
    /w snorkel-fins, medAP
    /Fast 25s *13-12s
    ---200 FR CU

    *Set 4*
    400 FR as 4(75 DPS/25 Strong) w/snorkel-fins-medAP
    4(4x25 FR on :30, :30 rest) odd/25s Fast, even/25s smooth CU
    /w fins-snorkel-medAP
    /Fast 25s *12,11+s,11s,10
    ---4x50 FR on 1:00 as 25CU/25DPS
    4(2x25 FR on :20, :40 Rest) 25s as 25/1 smooth DPS, 25/2 AFAP
    /smooth 25s *16s-15
    /AFAP 25s *13s-12

    Warm down
    8x50 FR steady on 1:00 *36s
    100 IM EZ

    Today was a nice surprise at FMAC, the water temp 80, instead of 83 or so.

    Training aches are still present, but less nagging as my body appears to be adapting gradually along with band stretches and self massage. I still primarily use the smaller size medium agility paddles rather the large size ones, since doing proper stroke technique with viable water feel is not yet sustainable with the larger size paddles when swimming FR at Strong and AFAP effort levels. I was able to use the large paddles with FR effective for quality sets early last fall and late summer.

    At this point I feel that I have returned to a level of swimming fitness where I can begin engaging in two or three quality training sets per workout at three to four sessions each week along with recovery workouts and a rest day. When doing 25s LA and RA type drills, based on times it appears that my left side is slower or weaker, so I am working to build the side up more.

    I did Set 1 with my friend Greg, going 10 seconds behind his send off, that was good motivation. I have to do more of that, swimming with someone, since FGCU pools are down Coach Chuck is coaching at a pool in Naples, and there are many solo workout days I do not inspire myself enough.

    Updated February 21st, 2014 at 06:55 PM by fdtotten

    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/24/2013

    by , February 21st, 2014 at 02:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals on left, 2 on right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 :30
    Two rounds with a break between rounds.
    Round 1: 300-200-100 are IM--25's are one of each stroke.
    Round 2: 300-200-100 swim free--25's are free/up tempo 85/90%

    18 X 50 1:15
    1-14: 25 fast with great turn and breakout/easy return
    15-18: easy swim down

    Swim Workouts
  7. Friday, Feb 21, 2014

    by , February 21st, 2014 at 08:56 AM (Trying to Train Smarter, Not Just Harder)
    Finally felt good to be in the water again, after a 3 week dry spell. My shoulder is still achy, but if I minimize the use of paddles, I can go longer w/out it aching (after the initial 600 of getting it warmed up). Swam mostly solo today, Bill beside me on one side, Dan on the other, each doing their own thing. I was fastest tho, lol!

    600 - 100 free, 25 back/25 breast repeat
    2 x 300 pull, first one w/out paddles
    400 kick
    100 easy
    5 x 100 w/pullbuoy @ 1:25 holding ~ 1:20
    5 x 100 swim @ 1:25 holding ~ 1:18ish
    100 easy
    5 x 100 pull @ 1:20 holding ~ 1:15's
    5 x 100 steady state (w/paddles & fins) @ 1:20, holding ~ 1:10's
    100 easy
    3 x 300 breast/free (50 Br, 50 Fr, 100 Br, 50 Fr, 50 Br)
    100 easy

    I've been having a lot of trouble motivating myself to actually work the workouts lately. Haven't been able to pin down exactly the cause, but today, after a nice workout, where I was able to push myself to go harder (than usual), I've decided the problem stems from basically one factor: 1) I am forced to swim at Meyers w/out ATAC because of repairs to Trousdale, thus notoriously warmer pool temps, and since ATAC has moved to a different pool at an even earlier time, this means I don't have anyone my speed to push me - my friend Jenna is waaaay too fast, and Bill waaaay too slow, but today I had Dan right beside me, and he is "just right". Plus, throw in the fact that I'm staying up too late watching the Olympics, and you could say I'm burning the candle at both ends. Ah Ha. Problem solved. Well, it will be, as soon as they let us back in to Trousdale.

    Updated February 21st, 2014 at 10:04 PM by Celestial (typos)

  8. Workout 12/20/14: evening

    by , February 20th, 2014 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Well, we survived the adventure! The two miles up a mountain to the cabin were, well, long. And steep. But we worked through some issues (I ended up pulling two sleds with cooking stuff and other people's personal items) and arrived to a cold cabin. But lots of firewood, so I had the shanty blazing hot in no time. We laughed at some of the misteps (which were king-sized due to the snowshoes), ate some warm food and played Apples to Apples before S'Mores and bed. I plan to blog about this elsewhere, and will post a link in a future post because I am sure you are all wondering why I'd plan for this in the winter after a 20+" snowstorm!

    I was going to skip the pool tonight, but had time and went for a quick swim before Bible class at the college:

    200 FR/200 BK/200 IM Drill
    400 Shark Swim
    4 x 50 Quarter's Strong FR
    4 x 50 Burst and Cruise IMO
    150 loosen and out
    (Solo/Rec/1550 yds/30 min)

    I was bushed after getting home and unloading gear. I jumped right into the hot tub, then finished some reading so decided to get in a quick swim. GregJS was there, fighting the the swim team kids in the fast lane - I stayed in the medium lane and went with traffic.
    Swim Workouts
  9. Thursday 2/20/14

    Thursday 2/20

    PM only SCY

    300 swim every 3rd 25 scull w/ snorkel
    8x25 @ :15 rest under H2O 360 FL kick w/ fins
    4x150 @ 2:15 pull w/ buoy + paddles breathe 2-4-6 by 50

    Total: 2200
    Swim Workouts
  10. Week 73 - Thursday

    by , February 20th, 2014 at 08:44 PM (After a long rest)
    We celebrated my wife's birthday by taking the kids out to the Saltgrass restaurant last night. It was fun but I am not used to eating late and despite being in bed by 9 my alarm came too quickly for my liking this morning. I drug my butt out of bed and to the pool on will power. Today's workout was not good and I sort of floated through it. I did not have any pep at all today. Two good things I guess; first I made it to the pool in the first place, and second no shoulder pain or discomfort today. Fingers crossed this was just the week catching up on me.

    Warm up
    8x100 on 1.20 with a snorkel

    Main set
    4x(4x50 kick on 50, 1x200 free with overkill on 2.15)
    6x100 on 2mins best average
    12x50 on 55 swum 12.5 fly kick underwater, 12.5 fast

    Warm down
    2x400 easy on 4.40

    I held 40s on the kick and descended from 2.07 to 2.01on the overkick. These were hard especially the second 100. The best average I really went moderate because of my worry of shoulder pain and held 1min pace.

    I have a USAS meet tomorrow and I am signed up for the 1650. Warmup is at 5pm so I am going to be cutting it close with work. Saturday I am swimming the DAM SMU USMS meet and I am signed up for the 50 back, 50 fly, 500 free, 200 free and 100 IM. I really need to do the USAS meet since I don't have not swum the 1650 and as such can't swim it in the A meets. Saturday should be fun and I should have some good races with Steve Unruh in both the 500 and 200 free. The other races are sort of fillers but should again be fun providing my shoulder is good after my mile tomorrow. I am hopeful I can go a good time on the mile but have not swum it short course as a master so this will be interesting.
    Swim Workouts
  11. Hurray for progress

    I had a very enjoyable swim this morning—the first part with the PCST masters, then on my own for the last bit. It was a warm and foggy morning, Kelcee was on deck, and I had a couple of good workout mates to share the first couple of sets with. Here is how it went:

    500 lcm warmup, various

    3x thru (odd rounds FR, even IM-no-free):
    3 x 50 drill @ 1:10
    150 build @ 2:45

    4x thru, with fins
    2 x 50 kick-as-far-as-you-can-underwater + rest of length FR
    1 x 50 sprint (FR on odd rounds, FL on even rounds)
    [I took my fins off after 400 of this—I think I went faster on the fly sprint without fins than with.]

    200 easy

    2x thru (broken magic 700s)
    50 FR @ :45
    50 easy back @ 1:15
    100 FR @ 1:30
    50 easy back @ 1:15
    150 FR @ 2:15
    50 easy back @ 1:15
    200 FR @ 3:00
    50 easy back @ 1:15
    [I have been struggling to get back to a fitness level where 1:30/lcm 100 pace feels taxing but doable. I’m not there yet, but I can see some progress. On the first round of this set I didn’t make all the FR times—I was -3, +1, +3, and +3 seconds on my 50/100/150/200 intervals. I didn’t think I could work harder on the second round, so I focused on finding what I could relax while still going fast, and that worked--I was able to go -2/-1/0/0.]

    200 IM kick

    12 x 100 @ 2:15:

    • 3 FL/BK
    • 3 BK/BR
    • 3 BR/FR
    • 3 IM
    • Descend each set of 3

    600 warmdown + play + figure-skating-inspired twirliness

    That was it!

    I’ve been away from my blog for the last week, but not from swimming—one of my goals while I’m down here is to get in a good bit of yardage, both in the pool and in the gulf when conditions are good. I signed up for my first swim of the season, Stage 6 of 8 Bridges in late June, so now there’s something long and fun to train for.

    One of my other goals for this month has been to start back doing yoga. I was dismayed to discover a couple of months ago that I was no longer able to get up off the floor without using my arms. I decided that I really needed to do something about feeling so rickety and decrepit, so when I got here in early February I signed up for the all-you-can-asana monthly deal at the small yoga studio that is conveniently on the way to the pool. I’ve been going to 2 or 3 classes a week, trying different styles, and am enjoying it a lot. The classes are very small—3-5 people is not unusual—and we occasionally have live sitar music provided by a local kid. (It’s sometimes mindbending how much the “Redneck Riviera” has changed over the last few decades).

    My body feels good, and seeing some progress in flexibility and strength is encouraging--plus I can once again stand up from sitting crosslegged with no help from my arms. Woohoo! Saturday, if the weather holds, I’ll get to try SUP yoga--that should be a blast.
  12. Thursday, FEB. 20

    by , February 20th, 2014 at 07:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    4 x 100 backstroke kick w/fins, UW 15 m each length @ 2:00
    100 EZ

    Main sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    2 x (25 AFAP kick + 75 EZ) @ 3:00

    4 x (10 x 25 @ 100 pace @ :40 + 100 EZ)
    -- fly/back kick under 15 M/breast/free
    -- was dragging on the last set

    100 EZ

    Total: 3200


    Still felt pretty rotten today, but muddled through. Back to the gym tomorrow. I'm still feeling somewhat unmotivated. I hope I can shake off this semi malaise before my meets coming up ...

    Article on strength training:

    TRX streamlining exercise:

    Updated February 21st, 2014 at 09:15 AM by The Fortress

    Swim Workouts
  13. 2|20|14 more easy drill swimming

    by , February 20th, 2014 at 06:17 PM (Blog)
    1500 SCM of drills

    Yesterday's drill #2 made me sore today - oops

    Muscle aching is just minor, more worrisome for me is I injured my back last week (squats again), and something triggered it yesterday causing the inflammation to pinnacle. Today it is a little better and I'm sure tomorrow should be almost pain free, but I'm concerned I may reinjure myself at the meet and be in a world of hurt. I have got to play it cautious, be fully warm before jumping in the competition pool, and take care picking things up and stuff in the meantime.
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/21/2013

    by , February 20th, 2014 at 01:22 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    3 X 150 2:30 2:15
    1 X 200 3:15 3:00
    5 X 50 kick 1:15 1:00
    Two rounds. Round 1 intervals left, 2 right.

    4 X 200 IM 3:30
    1 X 100 fly 2:00
    1 X 100 back 2:00
    1 X 100 breast 2:15
    1 X 100 free --

    1 X 400 5:30
    3 X 100 1:30
    3 X 100 1:20
    3 X 100 1:15
    2 X 100 swim down 2:00

    Swim Workouts
  15. Feb. 14, 18

    by , February 20th, 2014 at 12:16 PM (The FAF AFAP Digest)

    Feb 14: Drylands at LA Fitness

    Got the is quick workout before I left for my flight to CA:
    RC, scap ex
    good mornings, 8 x 3 x 8
    seated row, 80 x 4 x 8 negatives
    wood chop 27.5 x 2 x 15 each side
    dead lift, 75 x 3 x 20/17/15
    kneeling ab crunch, 110 x 3 x 20
    explosive leg extensions, 90 x 3 x 25

    4 day gap during which I did zilch ...

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull drill
    4 x 25 shooters w.fins
    50 EZ

    Main Sets:

    6 x 25 burst + cruise
    50 EZ

    4 x (75 fast kick w/fins + 125 EZ) @ 5:00
    dolphin with board (40-41), back (38), flutter (40), back (39)
    50 EZ

    4 x 25 free @ 100 pace @ :40
    -- decided I didn't want to do a USRPT set, felt terrible
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    100 EZ

    4 x 25 dive w/chute off blocks w/15 kicks, cruise back

    6 x 25 w/chute & fins
    100 EZ

    Total: 3550


    Had a nice visit in Cali. Teen Fort doing well post surgery. Didn't feel like making a special effort to swim with Lil Fort in tow. But after 4 dry days, I felt positively awful in the water yesterday. I'm also tired from lack of sleep. I don't do well traveling west; no west coast meets for me.

    Use your form roller!
  16. Still dealing with allergies but surviving

    by , February 20th, 2014 at 08:46 AM (Mixing it up this year)
    Another nice easy day today. Still not feeling too strong.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/strapless paddles & zoomers
    8x25@:45 torque drill w/paddles & snorkle
    4x25@:05 RI fly scull drill w/snorkle
    200 fly kick on back streamline w/zoomers
    200 breast kick trying to minimize the pain in my left knee
    200 free EZ

    total 3000 yards
    Swim Workouts
  17. Wednesday 2/19/14

    Wednesday 2/19

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:15 D1-5
    8x25 @ :30 V.S.

    "Stations" (numbered as written, but listed in order performed)

    20x25 @ :40 drill w/ snorkel (alternated human paddle/B&A)

    8x25 @ :20 AE
    50 @ 1:00 rest FAST w/ fins (FL - 24.2)
    6x25 @ :20 AE
    100 @ 1:00 rest FAST w/ fins (FL - 51.1)
    100 EZ

    8x25 @ :20 rest V-sit scull w/ snorkel
    4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

    25 FAST w/ fins + paddles + power tower (moderate weight)
    25 EZ
    50 FAST w/ fins + paddles (FR both RDs - 22.4, 21.9)
    100 EZ

    300 EZ

    Total: 4100

    PM swim:

    400 swim w/ snorkel every 4th 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 under H2O kick w/ fins

    15:00 of start/turn work and relay exchanges
    Video of my best exchange (BR to FL)

    2x (RD1: BR, RD2: FL)
    8x25 @ :40 drill (BR w/ FR kick, 3K-1P FL)
    6x50 @ :40 AE (BR held 36-37, FL held 32-34)
    8x25 @ :40 body wave w/ snorkel
    4x75 @ 1:10 D1-4
    BR - 58, 56, 54, 51
    FL - 52, 50, 48, 45 (done as add-on FL to the front, starting with a 75 FR)

    6x25 @ 1:00 FAST w/ fins (alternated FL/BR)
    250 EZ

    Total: 4400
    Swim Workouts
  18. Wednesday, February 19, 2014 5:00-6:10pm

    by , February 19th, 2014 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Two days in a row with no work!! WOW!!

    We still did work on the house, getting the final layer of finish plywood laid down in the upper bathroom. It was a bit tricky to get it cut to fit around things, and especially tough to figure out the right angle to fit it into place, plus removing it again to put down the glue, then replace it again for nailing. Construction is fun, but it's something I don't think I'd like doing every day. At least we're getting close to the finish line on the upstairs bath...then it'll be the same thing downstairs. We do have to keep one working bathroom in the house you know!!

    I was told it would probably get crowded tonight at the Y around 6:00, and they were right. Luckily I got in at 5:00, and got most of the good stuff done before everyone in Wenatchee wanted to swim!

    500 Free

    4 x 50 Flutter Kick w/ board @ 1:00
    3 x 50 Flutter Kick w/ board @ :55
    2 x 50 Flutter Kick w/ board @ :50
    1 x 50 Flutter Kick w/ board @ :45
    about :45 rest (also getting my short fins on)
    4 x 50 SDK w/ short fins @ :50
    3 x 50 SDK w/ short fins @ :45
    2 x 50 SDK w/ short fins @ :40
    1 x 50 SDK w/ short fins @ :35

    12 x 125 Free Pull w/ Catalyst paddles @ 1:45 (held +- 1:30s)
    I almost felt like I was doing a KNelson set here...but a little slower

    100 EZ
    8 x 25 @ :30 Odds Fast Fly, Evens EZ Free

    400 Kick w/ board circling (and lapping) with the other lap swimmers

    3700 Yards
  19. Wednesday, February 19. 2014

    by , February 19th, 2014 at 11:27 PM (I swim, therefore I am)
    Air temp of 75, pool at 83
    Sunny skies with humidity at 66%

    Warm up
    400 REV IM

    *Set 1*
    4(5x100 FR on 1:30, 1:00 rest) desc 100s 1-5
    rd1 *1:15-1:12 w/drag suit-snorkel
    rd2 *1:13-1:10 w/drag suit
    rd3 *1:11-1:09 w/drag suit-snorkel
    rd4 *1:11-1:08
    ---200 BK Swim
    ---8x25 BK on :30 Steady *17s-16s

    *Set 2*
    3(5x100 on 1:45, 1:00 rest) *1:12s-1:09s
    /w (m)agility paddles-snorkel-tube-buoy
    ---200 BR Kick

    *Set 3*
    300 Fly as 4(50DR/25Swim)
    16x25 Fly on :40, *16s-15s
    ---200 BK kick

    *Set 4*
    10x50 Bk on :50, *38-36

    Warm down
    200 IM EZ
    100 IM EZ

    I still have some training aches from a strong dry-land strength session on Monday, and yesterday I did some quality IM sets including fast 25s of all strokes. This week I am feeling better in the water, but so far the training results indicate it will take some time before I am at the strength, power and water feel I had last four months ago. I am trying out a slightly oversized brief style mesh drag suit for a few sessions.
    Swim Workouts
  20. 2|19|14 slow SCM drill day

    by , February 19th, 2014 at 04:15 PM (Blog)
    Did about 1500M using fins and snorkel mostly doing drills. Also did about 200 of back to experiment with different turn techniques.

    A couple new drills tried today:
    1) One-arm free, weighted fist drill (1 lb) - this really synchronizes my kick and rotation with hand entry. My left side is way off, as in the early days my stroke developed while protecting the shoulder joint from dislocating. Shoulder is more stable now so I can fix this area.

    2) human-paddle drill done as a "pull" stroke - can really get the feel of holding good water pressure. Also able to focus the load directly on the lats, all stretched out and stuff - felt good.

    Updated February 19th, 2014 at 07:03 PM by __steve__ (better description of drill)