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  1. From the sublime to the ridiculous . . . and back again

    This morning I enjoyed a glorious cold swim at Brighton Beach. The day was not that promising—clouded over and grey, breezy, with drizzle threatening—and did I mention cold? Thirty-degree air and 44-degree water definitely met Evmo’s combined-100-and-under criterion for cold swims. Getting ready on the beach was a challenge—earplugs were cold going in, caps were cold, fingers got chilled with all the preparation. But once I was in and stroking—no dawdling today!—the sensation of being surrounded by water felt simply magnificent. I swam to the big jetty to the west and back (a bit over 1k) with Cristian, Melissa, and Brad. I was tempted to go further, but was nervous about rewarming in the cold, so got back out when we got back to our starting point.

    After dressing on the beach I elected to go rewarm in the car. Generally I like warming from the inside out, relying on jogging or exercising on the beach post-swim to make enough body heat to get my temp back up to normal. That usually works well, but with the wind and temp today and with my feet painfully cold I worried it would prove challenging to keep from losing heat faster than I could generate it. I was lucky to have swimmates willing to share their car heaters with me, so I opted for that method. I shivered for a bit, and had to take off some of the clothes I had put on so that the warm air could reach me, but eventually I warmed back up. A massage afterwards rubbed away some of the shivering tightness, and I basked in the warmth of the subway car on the ride home, grateful for another wonderful morning spent with the ocean and my ocean-loving friends.

    That was the sublime. This afternoon was the ridiculous. There was a fun meet scheduled at Asphalt Green that I had contemplated swimming, but I ultimately decided against it, in part because my LMSC has devolved to such disarray this year, and I didn’t want to spend time among people who were sure to want to talk to me about the situation. (If I were gung ho about my pool swimming I wouldn’t have let that stop me, but as someone on the fence about competing the infighting is tempering my enthusiasm for participating in masters events in my area.) As it turned out, though, there was a members-wide vote on new bylaws scheduled to take place during the meet, and two of the groups I swim with were urging their members to come out and vote. So in the end I felt obliged to stop by the anyway.

    When I arrived at Asphalt Green, there was a group of people outside arguing—some were handing out leaflets, others were trying to stop them, and our LMSC chair was ordering confused newcomers to go inside. I stopped and took a leaflet from a friend urging me to vote no, then was scarcely inside the door before another swimmer friend stopped me and told me to vote yes. When I got the ballot, I discovered that in addition to the bylaws, the membership was also being asked to vote on minutes from the last two meetings, because there has been too much contentiousness among the board to even get minutes approved. (I was not completely surprised by this, as I had been to part of the general membership meeting, and was appalled at how uncivil and ugly it was—I left halfway through). Before I left Asphalt Green today I heard from several people that the police had been called to stop swimmers from handing out fliers—I’m not sure if that was true, but in any case I imagine that the NYPD has more pressing matters to attend to than Masters swimming infighting. Ugh—I have no stomach for conflict, and wish that I could simply switch from Metro to a less dysfunctional LMSC. If anyone is reading this whose LMSC works well consider yourself fortunate, and consider thanking your board members (or give yourself a pat on the back if you are one).

    This situation has definitely made me grateful for the groups I swim with that do run efficiently and where people tend to get along and appreciate each other. So to end on a happier note I will write about the Team New York workout I attended yesterday. We have occasional “ladies only” workouts to bring the women from the team together from our various workout locales. Yesterday’s was also one of two free holiday workouts the team is giving their members, and it was held at John Jay and coached by David. It was nice to reunite with teammates I hadn’t seen in a while, and I enjoyed having Hannah and Elisabeth as lanemates for the following:

    600 scy warmup, various

    4x thru
    200 (50 scull + 150 FR) @ 4:00, odds w/buoy, evens w/out
    4 x 50 (k/d) @ 1:05, IM order by round

    2x through
    250 (100 FR moderate + 50 K fast + 100 IM moderate) @ 4:15
    3 x 50, desc. @ :55 (1st round FR, 2nd round BK) [30, 34 on fasts]
    4 x 25 @ :40, odds ez, evens dps

    4 x 75 FR with no-wall turns [on these, my lane took turns leading on the first three, then synchro-swam the last one three abreast—fun!]

    And our coach brought us cookies for after!

    Updated December 8th, 2013 at 08:30 PM by swimsuit addict

  2. Sunday 12/8/13

    Sunday 12/8

    PM only SCY

    300 swim every 3rd 25 scull
    12x25 @ :40 odd: drill, even: under H2O kick w/ fins
    3x100 @ 1:15 pull w/ buoy + paddles + snorkel

    3x (RD1/2 first interval, RD3 w/ fins second interval)
    200 @ 2:10/2:00
    100 @ 1:05/1:00
    4x25 @ :25 FAST FR kick w/ board (RD3 under H2O kick)

    300 EZ

    Total: 3300

    Weather really ruined practices the latter half of this week. Was able to sneak in an hour and a half at the pool during the small window it was open today.
  3. 12|07|13 - 12|08|13

    by , December 8th, 2013 at 07:04 PM (Blog)
    100 IM - did not attempt, short axis strokes have been aggravating a tendon under my right chest muscle

    200 free (50 fr SR) 29.09
    Sluggish off block, breathed once or twice for my 50 split portion, then had to finish the remaining 150. It was somewhere around 125M that I experienced quite possibly the greatest quantity of suffering I've ever experienced before. I survived however, but barely. Then for 5 minutes afterwards the outsides of my shoulders, arms, and forearms were like a huge cramp full of pain - ouch.

    200 Mens Free Relay (anchor leg) ??.??
    3rd and 4th leg times were combined.
    Turned too late and botched turn ooops.

    Got home, reviewed brief footage (my streamline off the turns were horrible and sloppy) then I practiced track starts and turns for about 75 minutes. My popov wanna-be-grab-start method just takes forever, it's now history

    After insufficient quantity and quality of sleep (which seems to be recipe for good swimming)

    50 free 28.38 (PB SCM)
    Track start seems to work.
    Found myself wheezing uncontrollably for about 30 seconds afterwards. Strangely, all subsequent swims for the day did not result this way. Just this one, and Saturday's 200 (50SR).

    200 - 239 Mixed relay - I was lead-off so I hope my split registers 28.16
    With fear of crunching turn I ended up turning way too early and had to accelerate from a dig a good bit off the turn. Expecting to see 29.poop but to my delightful surprise - another PB

    100 free (for fun, without stress or pain) 1:10
    Actually a PB being a first attempt at the event.

    160-199 Medley Relay (anchor leg) 28.84
    Turned too early again, this time so far that my legs were straight and my only momentum was from ankle leverage - LOL. On the other hand, all remaining parts of the swim felt like my all-time bests. With a solid turn and streamline, I think this one would have taken me to my SCM goal

    Since I live just 1:45 away, I decided to drive out each day. But it took its toll with the swimming and I am pooped. Nevertheless, had a great time swimming with my teammates. It also feels quite good to come back with a PB, and furthermore quite possibly, room for even more improvement. I think

    Updated December 9th, 2013 at 08:34 PM by __steve__

  4. WI SCM state meet...

    by , December 8th, 2013 at 02:19 PM (Alex's swim journal)
    Yesterday Scotty and I headed up to the State SCM meet in West Bend, WI. We have been planning our own face-off (his breast versus my back) for a while now, so anticipation was high... we knew our times were really close from practice, but we had no idea how our times were going to translate into SCM... and our previous meet times in SCY and LCM were already 6-10 months old. Scotty's wife and daughter even made a score board for us out of poster board... nice (see image below).

    We both did the 400 IM, event #2, not counting it in the cumulative time of the other three events, but just to make the meet more challenging. I put down a seed-time of 7:22 (I used the Swimming World conversion tool and an average of my most recent times in SCY)... and went 7:21. I was pretty happy about that, especially since it was only a few heats before my 200 Back swim and I was trying to stay as relaxed as possible, but not completely sand-bag it.

    As it turns out, doing a hard 4!M always warms me up. I did a 200 recovery in the warm-up lane and then got back in line for the 200 back. This time I was in the final heat, so I even had plenty of time to catch my breath... was even a little worried about being too cool. At the LCM meet in June I did the 400 IM (only heat) and 200 Back (first heat) and only had a few heats of 100 fly between them to recover... by comparison, today's rest seemed like an eternity.

    I put down a seed time of 3:29, based on my previous meet times, but knew this was extremely conservative. My 200 back has been something of a focus for me of late, toying with the low 3:00s. Even as I have been forced to curtail my swimming because of time constraints lately, I have not slacked on my backstroke endurance sets and a little bit of technique work. It paid off. I swam 3:14! (which when I went back and converted the time to SCY from SCM gives me a 2:55 estimate). I couldn't be more ecstatic about that performance. It had Scotty very worried.

    Another 200 recovery swim and a short wait for the 50. Scotty, in the meantime swam his 100 breast and brought it in at 1:30+. He was hoping for something closer to the mid 1:20s (his seed was 1:29). At this point I was pretty excited (and he was even more worried), because my first 100 split of the 200 was only a couple of seconds off of his 100 time. I thought I had an opportunity to pick up some more time on him and put this thing out of reach. Then I swam my 50. And despite swimming it pretty fast (I thought) my time at :43.5 was more than a second slower than my seed (:42). I really thought I would have been closer to :42, knowing Scotty was going to take back a couple of seconds on this event... as it turned out, he picked up 4 seconds on me because he came in a in 39.5.

    So; it would come down to the last two events. Could he swim the 200 breast close enough to my time that his dominance in the 50 could erase the time I put on him with my surprise PB performance in the 200? Or could I crush his 100 time and take back some of the time I lost on the 50?

    I swam the 100 first, and this has been one of my best meet events in the past... I've taken my age group in the 100 at two straight state meets and my 100 split for the 200 was faster than I had been swimming the 100 in either of those two meets. Things looked good. But, alas, I think my wait for the event was too long and my warm-up swim for it too short. I had decent starts and turns, swam as fast as I could... but finished in 1:33+. My seed time was 1:34, but I thought, as with the 200, that I would be able to crush it. But it was not to be, I lost another three seconds to Scotty. Perhaps I had spent all my backstroke energy on that 3:14 performance. So Scotty only needed to be within 7 seconds of my 200 time to take the face-off. He was within 2.5 seconds.

    Our wager was that the winner gets to choose the loser's events for the next meet. Scotty is breathing a sigh of relief that he doesn't have to do all the 200s! But now I have to do sprints!?! Ugh.

    Here's the scoreboard:
    Click image for larger version. 

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    Anyway... it was a great time and even if I didn't swim the 50 and 100 as fast as I wanted to, I was really proud to have made so much improvement in the 200 back. I beat all my seed times, except the 50.
  5. Great Meet today

    by , December 7th, 2013 at 08:16 PM (Mixing it up this year)
    My 200 Fly....Awesome 3:34.14! Haven't seen those kind of times since 2008ish. Everything else didn't matter even if they were all fairly good normal times. But after such a great swim and then an awesome relay with Sally Newell, Francine Williamson and Maria Vasquez breaking the Dixie Zone 200 Free Relay in the 240+ age group. The 400 IM was a just get it finished in under 7 minutes and I did!

    It has been a long time since I felt good about a meet.
    Swim Workouts
  6. Week 62 - Saturday

    by , December 7th, 2013 at 04:52 PM (After a long rest)
    My coach let me know that a number of the senior kids were planning on showing up and doing a non coached workout today and I was welcome to join them. I ended up doing about 3k with a mix of quality and drills. I actually felt very good.

    Warm up
    400 free with snorkel
    8x50 catchup drill on 45 focusing on my left hand entry
    5x100 kick on 1.45

    Main set
    5x200 on 3 mins descend 1-5
    10x50 drill free and back by 25 on 50
    4x50 swum 25 AFAP, 25 easy

    Warm down
    200 easy

    Total 3200scy

    On the descending 200s I felt good throughout and worked on a big descend. My times were 2.30,2.20,2.10,1.57,1.54. My hand entry seems to a problem after I breath, and I come across my body which causes me to swim slightly left to right in the lane. I feel good at low speed working on this but suspect I am a long way away from this being a habit that just happens, especially at race pace. The fast 25s I did with a turn and was holding 12s to my feet.

    After this workout I was getting psyched about the meet tomorrow but when i got home i received a text saying the meet had been cancelled. I am just really glad I did not make this my taper meet. I am very tempted to enter another meet after my taper meet in January just in case we have similar weather, and at least I can hold the taper for an extra week. Most of our senior kids are off to Junior Nationals next week so for them (luckily) missing this meet is no big deal either.

    Hopefully I can find a pool to grab a swim tomorrow. I am off to LA on Monday night and will be swimming at a few pools during my two day trip. I am looking forward to visiting the UCLA pool; when I was in college they had a great men's program, but then they shut the program down.
    Swim Workouts
  7. Workout 12/7/13: morning

    by , December 7th, 2013 at 02:08 PM (Maple Syrup with a Side of Chlorine)
    SFeeling a little stiff today, aded to practice with a plan to change that.

    200 swim/100 kick/100 pull
    8 x 25 on :45 (o = FR drill, e = stroke FAST)

    "Thorpe Test Set"
    - 16 x 50 on :50 (every 4th 50 @200 pace) (28,28,29,28 = 1:53)
    - 12 x 50 on 1:00 (every 3rd 50 @200 pace) (27,28,27,27 = 1:49)
    - 8 x 50 on 1:10 (every 2nd 50 @200 pace) (27,26,28,29 = 1:50)
    - 4 x 50 on 1:20 (every 50 @200 pace) (30,28,28,29 = 1:55)

    200 lossen (more like float) and out
    (Masters/Rec/2800 yds/70 min)

    Haven't done this little doozy in a while and thought that it would be good to share with the team. Well, GregJS was in for a treat, and he brought a treat as well - delicious pumpkin pie! After the swim we shared a bite, then he let me bring the rest home to share with the family. Now, to relax a bit this weekend ...

    Updated December 7th, 2013 at 02:17 PM by rxleakem

    Swim Workouts
  8. Workout 12/6/13: noon

    by , December 6th, 2013 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Start of my 10-12 taper with focus meet in 8 days - opps

    200 Fr/200 IM Drill/200 BK

    3 x (50 kick into 150 Shark Swim on 3:00)
    2 x (50 BK DPS :60, 75 BK DPS into 25 BK AFAP on 2:00)
    50 ez

    2 x
    - 4 x 25 b/c (Rd 1 = FR on :40, Rd 2 = BK on :45)
    - 1 x 50 ez
    - 4 x 25 b/c on :45 IMO FAST
    - 1 x 50

    200 loosen and out
    (Solo/Rec/2550 yds/60 min)

    I signed up for the BU meet today, and am looking forward to racing next Sunday. I also put up the Christmas tree and outside decorations, so staying injury-free is the plan until the meet.

    Updated December 6th, 2013 at 10:31 PM by rxleakem

    Swim Workouts
  9. Friday,

    by , December 6th, 2013 at 06:33 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 72, pool at 80
    Partly sunny skies with humidity at 62%

    Warm up
    400 IM kick
    400 IM as 25DR/25S w/snorkel
    8x25 SDK frontside UW on 1:00 *16s-14s

    *Set 1*
    4(10x50s on 1:10, 1:00 rest)

    • 1) 25 Fly Fast - timed, open turn into 25 BK Steady, *14s-13s
    • 2) 25 BK Fast - timed, open turn into 25 BR Steady, *15s-14s
    • 3) 25 BR Fast - timed, open turn into 25 FR Steady, *18s-17s
    • 4) 25 FR Fast - timed, open turn into 25 FR Strong, *13s-12s, 50s *31-27

    Warm down
    500 FR Pull w/agility paddles-tube-buoy-snorkel

    The last three days of this week I am feeling much better than the previous four weeks. There is much less aching, better sleeping, and my stomach nausea is gone. I water fasted 12 hours last Friday, and 8 hours again this Tuesday, which seemed to help. Also I believe the MSM supplement Fort recommended is a positive contribution.

    In addition, the last four days I was feeling good enough to do 10-20 minutes of light weights, core exercises, and some assisted pull ups/bar dips. I have re-discovered that before workouts and later on at home that massaging a little muscle cream (10% menthol, 15% methyl salicylate) in specific achy places tends help reduce the amount of it.

    My time at work and sometimes at home these last three months has been dominated by a usability project I am doing for UCF (University of Central Florida), but it will be completed in another week. While I have not been able to get to any SCM meets as hoped for, I am registered for the USMS sanctioned Florida Senior Games State Championships being held here in Fort Myers in one of the two pools that I have a membership, the FMAC (8 lane 25yd facility 4-6 feet deep).

    I will swim the 100 BK, 50 Fly, 50 FR, and 200 IM events on Sunday, 12/15, in that order. They all follow one another, so my only rest will be the women's heats, and the early men's heats, depending on how many swimmers are entered those events. I can only swim Sunday, as I am committed elsewhere on Saturday.

    After this swim meet, I will attempt to rebuild my aerobic freestyle base for OW, but still with a focus on IM training and speed in each stroke. The dryland activities will be light and then building gradually after the meet, but only up to moderate levels.
    Swim Workouts
  10. NY Bound, Dec. 6

    by , December 6th, 2013 at 02:58 PM (The FAF AFAP Digest)
    Did 1650 EZ at Pitt. Very sore from the deep tissue.

    Headed to NYC with friends this weekend. Hitting a couple shows and touring about. Will be fun!
  11. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/09/13

    by , December 6th, 2013 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:45 1:40
    4 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:10
    1 X 100 swim

    3 X 75 cruise 1:15
    1 X 75 fast 1:45
    Four rounds, choice.

    8 X 125 2:00
    75 moderate/50 fast

    WARM DOWN: 4 x 50 easy

    Swim Workouts
  12. Birthday workout

    This morning I enjoyed a birthday swim at Riverbank with Rondi and Hannah. We wore our fancy swim caps to celebrate my 48th, as follows:

    1100 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25, 100 fr)

    48 x 50 @ last-person-in intervals:
    multiples of 3 = breaststroke
    multiples of 4 = backstroke
    multiples of 7 = fly
    (strokes earlier in IM trump those later in IM)
    primes = kick for 1-24, drill for 25-48

    9 x 100 fr/bk @ 2:00, desc. by 3s [this was a set of 12, but I made my get-out time (<1:30) on the 9th so opted to skip the last 3 and do a longer warmdown]

    400 SKPS warmdown + play

    That was it! I felt lucky to start out the day surrounded by water and friends and mathiness.
  13. An easy Friday Flyer day

    by , December 6th, 2013 at 07:49 AM (Mixing it up this year)
    Pool was hot so no speed today. Did get a decent workout in hopefully I did not do too much.

    500 free
    500 free kick w/zoomers
    4x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:31, 3:27, 3:21, 3:15
    200 back kick w/zoomers
    200 free w/strapless paddles & bouy
    200 free
    200 breast kick
    400 free alt 50 drill/50 swim w/snorkle

    Total 3000 yards
    Swim Workouts
  14. Week 62 - Thursday lunch training camp workout #10

    by , December 5th, 2013 at 05:27 PM (After a long rest)
    I enjoyed my lay-in this morning and woke around 7am with just enough time to wish my kids a great day before they headed out the door for school. My wife and I had breakfast together and I headed to the pool at 10am. The original plan was weights and dry land followed by a 3k swim with the power tower machine. About half way through the power tower work my coach came over and said the school district cancelled all after school activities and as such the pool would be closing at 3.30 today and the seniors practice was cancelled. He also said that it was likely that the pool will be closed tomorrow if as the national weather center is predicting we get freezing rain. If that happens my training camp will be cut short, which sucks, but that's just the way it is and I have no control over mother nature. My coach also suggested I hop out after the power tower and grab some cliff bars and rehydrate and then hop back in for another 4k, so we at least get a decent amount of yardage and quality for the day.

    Weights was as equally tough as yesterday's workout. I tweaked something in my lower right side of my back so I eased off on the leg press. I also tried stretching between exercises. I currently have no pain and I am glad I backed off. We did our normal 3 circuits with 10,8,6 reps per circuit at 80%, max, fail.

    3x(bench press, leg press, seated row hands inside, seated or hands outside, lat pull don hands inside, lat pull downs hands outside, tricep curls, bicep curls, pull ups)

    The swim workout:

    400 free with snorkel
    12x50 on 45 breathing 3,5 by 25
    8x75 kick on 1.20
    12x25 with fins AFAP on 30
    8x100 free on 1.25 concentrating on hand entry
    10x50 power tower with 60lbs on 1min
    10x50 power tower with 90lbs on 1.15
    100 easy

    Cliff bar and water break 10mins

    8x100 kick with fins on 1.20
    3x(2x200 on 2.15, 300 on 3.45 with snorkel, 4x50 drill, back on 50)
    400 easy

    Total 7000scy

    The 75s kick I went 1 mins. The 25s with fins I held 10s and 11s and these felt pretty good. The 8x100s I concentrated on my hand entry and swam it with the snorkel. The power tower work was really tough, and doing these on a fast time made it even harder. It's weird but the 60lb swims we're harder than the 90lb swims. On round two I held 1min on the kick with fins. The 200s I held 1.05 pace throughout. The 300 I again focused on my hand entry. The 50s drill,back we're swum easy fast by 25 and despite being very tired I was pleased with my back which felt strong.

    On one hand I am hoping we don't get the freezing rain so I can finish out the camp but on the other I am really not looking forward to racing the 500 tomorrow night based on how tired I am. Thus far I am sitting at just under 50k for the week with a lot of weight and strength work. On the balance I am hoping we don't get the rain and I can reach the end of the training camp.
    Swim Workouts
  15. 12|5|13

    by , December 5th, 2013 at 05:03 PM (Blog)
    Not much to log for workout content as I rest for the meet this weekend. Have been swimming briefly most days with light effort and drill focus. I did pull a tendon to the right pectoral about 12 days ago (using fly machine) where it only hurts during maximal effort, awkward flexion, breaststroke, or dip like movements. It's in an area where the tendon meets the fibers underneath the major pectoral muscle, but not directly involved with isolated pectoral flexion, just within the group kinda supportively. For this reason I've backed off in hopes it heals by this meet (Saturday and Sunday events - two free 50's and a 100 free). I'm remaining positive, but the 100IM icebreaker event will be a scratch as I recall the pain reoccurred following the breast portion of an IM practice about 2 days following initial muscle pull.

    For my primary meet event (50fr), if I don't bungle any part of it and swim at performance, I'm confident it would have promise. It will be a two breath swim, not sure what arm will take me over the turn marking (79" out) into the wall, but I'm prepared for either. First breath around stroke 4 back home (by this time I will know if it's a hit or miss), and if all is well, another little wiff at the crytical point where I must not loose momentum. Next floor marking is time to stretch on side reaching, while kicking madly. If I screw up, I will make sure I enjoy the experience. If I get a PB - I will celebrate. If my injury insists that I abandon the remaining racing, I will look forward to the more festive SCY format this Feb.
  16. Thursday, Dec. 5

    by , December 5th, 2013 at 03:21 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    4 x 50 fly drills
    50 EZ
    6 x 25 bust + cruise @ 1:0
    150 EZ
    3 x (25 AFAP from the blocked + 125 EZ)
    -- rolling on :50: fly (11mid), free (10 high), breast (14)
    1 x 50 free w/fins, broken for :10 (19)
    200 EZ
    6 x 25 DPS free, working on breakouts
    100 EZ

    Total: 2350


    Got a deep tissue massage yesterday and felt kinda sloggy at first in the water. But my times were fast.

    Psych sheets for NE Champs are out:

    I'm seeded in the top five for every event and 1st for 50 fly and back. Now I'm having second thoughts about doing 50 breast instead of 100 back. I haven't trained at all for 100 back and will be well off my NR (where I was UW for an exceedingly long time), but easier to get the AA there than in 50 breast Otoh, my breast has been very fast lately. Decisions, decisions I should probably stick with my original plan.

    I received all my replacement swim gear today. I got a Speedo "lucky bag" in my backpack with mirrored goggles, a goggle case and a silicon cap. Sweet!

    Updated December 5th, 2013 at 03:39 PM by The Fortress

    Swim Workouts
  17. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/06/13

    by , December 5th, 2013 at 01:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    2 X 100 1:45 1:40
    1 X 200 3:30 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    1 X 300 6:00 5:00
    1 X 200 4:00 3:20
    1 X 100 2:30 1:40
    Four rounds.
    Rounds 1&2 are IM(intervals left)
    Rounds 3&4 are free(intervals right)

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  18. Wednesday 12/4/13

    Wednesday 12/4

    AM and PM SCY

    AM swim:

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

    5x100 @ 1:15
    8x25 @ :40 V.S.
    100 EZ

    32x50 @ 1:00
    3 - FAST (push)
    1 - EZ
    - I did these as odd RDs I.M.O., even RDs R.I.M.O. (so FL, FR, BK, BR, BR, BK, FR, FL). The BK/BR was nothing special, but I was never slower than 27.5 on the FR and never slower than 28.9 on the FL.

    4x150 @ :10 rest 4 breaths max on 1st 50, 6 on 2nd 50, 8 on 3rd.

    Total: 4000

    PM swim:

    RD1 @ 2:00
    RD2 @ 1:50
    8x50 @ 1:00 25 drill/25 under H2O kick w/ fins

    100 EZ

    10x25 @ :20 FAST kick
    4x25 @ :15 rest drill
    25 @ :40 FAST under H2O kick w/ fins
    50 @ 1:00 FAST 25 under H2O kick/25 FAST swim w/ fins
    75 @ 1:20 FAST 25 under H2O kick/50 FAST swim w/ fins
    100 @ 2:00 FAST 25 under H2O kick/75 FAST swim w/ fins

    8x75 @ 1:30 kick/BK/FR by 25

    Total: 4500

    Updated December 15th, 2013 at 12:09 PM by Calvin S

    Swim Workouts
  19. Pool problems again

    by , December 5th, 2013 at 07:44 AM (Mixing it up this year)
    Today both the rec pool and lap pool were closed for 40 minutes. The chlorine levels were too high. Finally did get in a real short fast workout.

    500 free
    10x100@1:30 free w/paddles & bouy went 1:27, 1:27, 1:26, 1:25, 1:25, 1:23, 1:23, 1:22, 1:22, 1:22
    500 free kick w/zoomers
    200 free EZ w/snorkle

    Total 2200 yards in 40 minutes.
    Swim Workouts
  20. Wednesday, December 4, 2013 4:55-6:15pm

    by , December 4th, 2013 at 10:18 PM (Fast Food Makes for Fast Swimming!)
    Finally a chance to get in the water again! It's felt like I haven't been that wet lately, and I really enjoyed getting in the pool tonight, even though the first part was rough.


    400 Free
    200 Kick w/ board
    400 Free Pull

    Kick Set:
    10 x 100 SDK on back w/ short fins @ 1:30 - kept them all under 1:20s
    100 Floaty EZ Kick w/ board

    Main Set - from Tom's "Chaos Set":
    500 (225 Free, 50 Fly, 225 Free) @ 7:00 (went 6:10)
    400 (175 Free, 50 Fly, 175 Free) @ 5:40 (went 4:53)
    300 (125 Free, 50 Fly, 125 Free) @ 4:15 (went 3:35)
    200 (75 Free, 50 Fly, 75 Free) @ 2:50 (went 2:25)
    100 (25 Free, 50 Fly, 25 Free) @ 1:25 (went 1:10)

    100 EZ Kick w/ board
    100 EZ Free

    12 x 25 Fly Fast @ :40

    6 x 50 Flutter Kick w/ board @ 1:00 cruised ~:55s

    100 EZ

    4500 Yards

    Finally got in a real workout, rather that just a "warmup swim" like I've usually been doing. I really enjoyed the main set today, and it was nice to have the Fly in the middle to break up the long freestyle swims. <--That's an odd statement, most people would be the other way around I think.

    No swimming for me the rest of the week...more than likely. They have a kids USAS meet at the pool this weekend, so no lap swimming on Saturday/Sunday when I normally could make it. Plus, I'm in the middle of a upstairs bathroom remodel with my father, and in the process we'll be renovating our downstairs bathroom as well. We have to do new sewer piping and freshwater lines for the upstairs, getting things more directly in line with the downstairs bathroom waste water lines, plus fixing up some other issues that the previous homeowners left for us. Surprise!! Yeah, thanks for that!