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  1. Friday 3/21/14

    Friday 3/21

    AM only SCY

    4x100 @ 1:30 swim w/ snorkel
    8x25 @ :30 FR kick w/ board
    6x75 @ 1:10 pull w/ buoy + paddles
    #1/2 - no breath 1st 25
    #3/4 - no breath 2nd 25
    #5/6 - no breath last 25

    6x125 @ 2:00 drill w/ strapless paddles + snorkel
    - 25 R arm/25 L arm/25 B&A/50 DPS

    8x75 @ 1:00 D1-4, 5-8 kick w/ fins + board (4 FR, 4 FL)

    12x25 @ :40
    3 FAST/1 EZ
    2 FAST/2 EZ
    1 FAST/3 EZ

    300 EZ

    Total: 3000
    Categories
    Swim Workouts
  2. Friday, March 21

    by , March 21st, 2014 at 03:51 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    4 x 25 burst SDK + cruise @ 1:00
    50 EZ
    4 x 30 burst + cruise from the blocks
    -- I did a couple at 100 pace trying to glide after the dive. If I do this in 100 fly, I can take 1-2 less kicks the first length.
    100 EZ

    4 x (25 AFAP from the blocks + 25 EZ)
    2 x free (11s), 2 x breast (14 highs)
    100 EZ

    10 x 25 AFAP SDK to 15 m + cruise @ :40
    -- I had wanted to do this as a USRPT set, but I can't sustain true AFAP pace for the requisite # of reps, so desisted after 10.
    100 EZ

    4 x (50 AFAP w/fins + 100 EZ) @ 4:00
    2 x breast (26, 27 flat)
    2 x kick w/board (24s)

    2 x (broken AFAP 100 kicks w/fins + 200 EZ)
    backstroke, 43
    dolphin w/board, 44

    Total: 3000


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

    The variety divers, who often watch my workouts, commented that this workout was "really intense." AFAP is definitely harder than 100 pace. If you count the bursts, which I do, that was about 775 of AFAP work.

    I woke up this am to the first day of spring and it was snowing! I'm so over winter. Feeling a bit lonely for my kids too. They're both on spring break, but are traveling with friends.

    Looking forward to watching the womens 100 back tonight; going to be a close race between the SDK experts. A little disappointing that Bootsma only qualified 15th.
    Categories
    Swim Workouts
  3. Week 77 - Friday

    by , March 21st, 2014 at 11:33 AM (After a long rest)
    I had a solid nights sleep but woke up feeling like I had been backed over several times by a truck. All my traveling this week finally caught up with me. I got back from Atlanta around 8.30pm last night after 3 hectic days of meetings and driving. I was very happy to sleep in my own bed last night and equally happy to swim in familiar territory this morning.

    Todays workout was lower yardage but a lot of race pace and fast kicking which made for a very tiring morning.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main sets
    10x75 with snorkel on 1min swum aerobically
    4x(4x25 race pace alternating 200, 500 pace by round on 30, 50 fast at 200 pace on 1.30, 2x100 kick fast holding under 1.25 on 2mins)
    300 easy
    2x50 kick AFAP on 2min

    Warm down
    300 easy

    Total 3550scy

    On the 75s set I held about 50s and felt very smooth and easy. The race pace set was brutal and I held 13.xs with a turn on the odd rounds and 14.xs on the even rounds. The 50s I was holding 27s and the kicks I started out at 1.19 on the first 2 rounds and dropped to 1.21s on the last two rounds. These hurt really bad and I was really winded. I think my travel really hit me after this set. The 2x50s kick AFAP I went 33, 34 which was the fastest I have kicked as a masters swimmer.

    Next week we are going to rest for the zone meet, but I wont be shaving, so fingers crossed I will have some good swims. I am looking forward to swimming the 1650 at a masters meet. I swam my first in USAS a few weeks back and hopefully with some rest I will be closer to 17mins. I am entered on NT since I have not swum it before, but I did this so I could do the race early in the evening since its seeded slowest to fastest. I don't do well any more without sleep so decided to swim this as early as I could.
    Categories
    Swim Workouts
  4. Another friday flyer

    by , March 21st, 2014 at 08:19 AM (Mixing it up this year)
    Another friday flyer set, I also had to provide a workout for the kids team and the masters group. Knowing full well the masters would not like my long kick sets or the fly I was planning to do I gave them something more to their liking.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles & bouy holding 1:40s
    5x200@4:30 fly descend 1-5 w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:57, 3:53, 3:49, 3:44, 3:37
    300 free kick w/zoomers
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  5. Sunny midmorning swim

    I swam with the Sonoma Aquatic Club masters again today, at their 9am workout, which was again wonderfully sunny and friendly. Here's what I did:


    Warmup: 200 FR, 300 swim every 4th length stroke, 200 IM kick/swim, 200 IM drill/build

    300 swim with Finis paddles, working on hip-driven stroke

    4 x 100 swim without paddles, working on same, @ 1:40

    6 x 50 @ :45, faster tempo

    4 x 125 IM, rotating extra 25 through the strokes, working the 50 stroke fast

    50 easy

    6 x 25 kick fast @ :35

    100 smooth

    2 x 50 faster
    4 x 25 various sprint

    200 warmdown

    That was it! In the afternoon we drove through the Russian River Valley to Armstrong redwood preserve, and walked through the redwood grove, then hiked a trail ridge above it. It was stunningly beautiful.

    Our week in Sonoma has been wonderful. Tomorrow is our last day here, then on Saturday I'm will try to swim from the Bay Bridge to the Golden Gate in San Francisco.
    Categories
    Uncategorized
  6. Week 77 - Thursday

    by , March 20th, 2014 at 05:27 PM (After a long rest)
    I had a meeting in Montgomery yesterday morning the. drove up from Montgomery to Birmingham and had another meeting in Birmingham and the drive again for another meeting in Atlanta. It made for a very long day and I did not get to bed until 9pm which by my standards is like midnight for most people. I woke up this morning and swam with the Georgia Masters. I felt a little disoriented at first and had a foot cramp which I very seldom get and suspect I was very dehydrated. Despite this I had a good workout and they are a great group.

    Todays workout was there IM day which is not really my thing but still fun.

    Warm up
    400 free
    16x50 catchup on 45
    400 free


    Main sets
    3x100 kick IM order
    3x150 drill swim IM order
    3x200 pull,pull,swim on 2.30
    5x100 swum as 100 fly, 75 fly 25 free, 50 fly 50 free, 25 fly 75 free, 100 free on 1.40
    5x100 swum as 100 back, 75 back 25 free, 50 back 50 free, 25 back 75 free, 100 free on 1.40
    5x100 swum as 100 breast, 75 breast 25 free, 50 breast 50 free, 25 breast 75 free, 100 free on 1.40
    5x100 swum free on 1.10.


    Warm down
    200 easy

    Total 5150scy

    Nothing special time wise today.
    Categories
    Swim Workouts
  7. Thursday, March 20, 2014 11:40-12:30pm

    by , March 20th, 2014 at 04:37 PM (Fast Food Makes for Fast Swimming!)
    Wow!! 2 days in a row!!

    warmup:
    500 Free build
    (500/500)

    10 x 50 Flutter Kick w/ board @ 1:00
    mostly all :45s, a couple :46s, and the last one at :42
    (500/1000)

    100 Free cruise
    (100/1100)

    8 Rounds of:
    • 75 Free @ 1:00
      50 Free @ :40
      25 Free @ :20


    into 50 EZ @ 1:00

    75 Free @ :55
    50 Free @ :35
    25 Free @ :15

    into 50 EZ @ 1:15

    75 Free @ :55
    50 Free @ :35
    25 Free @ :15
    (1600/2700)

    The first 8 rounds of aerobic were good, but I just wasn't getting 'what I need' out of it, so I decided to turn on the afterburners for a couple a quick short rest bursts at the end. They were tough, but doable. Basically it's a 150 Free with 2 open turns in the middle @ 1:45 interval!!

    100 Free EZ
    200 Floaty Flutter Kick w/ board

    --------------------------------
    3000 Yards


    That was fun! and I did a full workout without toys (a kickboard doesn't count in my book)
  8. Thursday, March 20

    by , March 20th, 2014 at 03:41 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    30 x 25 IM order @ 100 pace @ :40
    -- missed #14 and skipped #15
    -- last 10 were pretty hard

    325 EZ

    30 x 25 @ 100 pace @ :40
    odds = fly or breast
    evens = backstroke kick, UW 15m+
    -- missed #15 and skipped #16

    275 EZ

    Total: 3150


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

    Still kinda tired and sore for AFAP work, so I defaulted to USRPT. Wore fins bc of the shoulder. 1450 of race pace yardage -- pretty unbelievable amount.

    Here's the link to womens NCAAs: http://swimmeetresults.com/2014d1ncaachamps/
    Categories
    Swim Workouts
  9. 3|20|14 LCM

    WARMUP
    500 free S

    KICK
    50 FK for time
    • 46 high (47)

    8 X 100 FK on 4:00 S (50 fast / 50 easy) as disciplinary action for not improving kick today
    • 52, 55, 52, 50, 53, 51, 53, 54 (on fasts)

    SPRINT
    16 x 13M easy fr sprint (filmed for review)
    15 x 13M on 0:20 hypoxic fr, easy sprint
    10 x 13M on 0:30 hypoxic fr, easy sprint

    GLIDES
    12 x 13M streamline glides


    Weights and plyometrics yesterday.

    Beautiful outside today, perfect day to realize I was born exactly 48 years ago.

    Updated March 20th, 2014 at 01:42 PM by __steve__

    Categories
    Uncategorized
  10. Thursday 3/20/14

    Thursday 3/20

    AM only SCY

    400 swim every 4th 25 BK
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    400 @ 5:00 AE pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 smooth
    300 @ 3:45 AE pull w/ buoy + paddles + snorkel
    4x75 @ 1:10 strong FL/BK/BR
    200 @ 2:30 AE pull w/ buoy + paddles + snorkel
    4x50 @ :50 FAST I.M.O. (29.8, 33.0, 34.5, 27.9)
    100 @ 1:15 AE pull w/ buoy + paddles + snorkel
    4x25 @ :40 FAST under H2O kick w/ fins (alternated back/stomach by 25)

    100 EZ

    Total: 3100
    Categories
    Swim Workouts
  11. Another nice 200 fly drop on a breaststroke day

    by , March 20th, 2014 at 07:41 AM (Mixing it up this year)
    This habit of doing a 200 Fly at the end of practice is hopefully going to help me finish stronger at Y Nationals this year.

    500 free
    500 free kick w/zoomers

    5x50@1:05 breast pull w/zoomers
    5x50@1:05 breast kick w/br fins
    200 accordian drill w/snorkle
    3x100@2:15 breast went 1:51, 1:51, 1:48

    500 free kick w/zoomers
    200 free EZ
    200 fly for time 3:26
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  12. Wednesday, March 19, 2014 5:20-6:00pm A week at a time!!

    by , March 19th, 2014 at 10:31 PM (Fast Food Makes for Fast Swimming!)
    My first swim in a week, and only my 2nd swim since my SCM meet on March 7-8th! For now, I'm just trying to "get my money's worth" out of my monthly YMCA membership.

    I did manage to swim 6 of the first 8 days of the month, and then one 4 days later, and then again tonight. So 8 swims out of 19 days isn't all bad, right? That's still not even an average of every other day...and yet I still call myself a distance swimmer. I can still hold pace well, and have a little speed to go with it, just don't have a 100% tank to draw from when I need it. Oh well, I'll get back to swimming like I used to one of these years...

    Tonight, splitting a lap lane alongside the swimming lesson groups on the other half of the pool:

    500 Free continuous!! warmup
    (500/500)

    7 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:48s)
    7 x 50 Flutter Kick w/ board @ :55 (ranged :47-:50s)
    (700/1200)

    300 Free
    (300/1500)

    10 x 50 SDK w/ short fins on back @ :50 (ranged :33-:38s)
    (500/2000)

    200 Free w/ last 25 as Fast Fly

    ----------------------------------
    2200 Yards in 40 minutes


    Good news, my shoulder felt fine the whole time. No popping, grinding, or other funky things going on. That's a good sign, but I'm still going to stay away from the paddles for a while, and take it sorta easy when I do get back in the water again...which may be a week or so.

    I do have my LMSC Champs coming up on April 5-6 in Moscow, Idaho, of which I signed up for the 200, 500, 1000, 1650 Free, 200 Fly, and 200 IM.
  13. Wed., March 19

    by , March 19th, 2014 at 03:27 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    600 various
    100 scull
    6 x 50 double shooters w/fins + 50 EZ
    50 EZ
    20 x 25 shooters w/fins, UW 20 yards @ :40
    150 EZ

    Total: 2000


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

    Just did recovery workout today, working on UWs. My upper body feels really sore from the combo of DOMs and a deep tissue massage. Hope to get some race pace work in tomorrow.
    Categories
    Swim Workouts
  14. Workout 03/19/14: morning

    by , March 19th, 2014 at 10:57 AM (Maple Syrup with a Side of Chlorine)
    Easy workout today:

    200 Fr/200 BK/200 IM drill
    600 Shark Swim
    4 x 100 on (traffic) Quarter's Strong Free
    100 ez
    4 x 50 on 1:00 Quarter's Strong Free
    8 x 25 on :30 IMO (ez/fast in pairs)
    100 loosen and out
    (Solo/Rec/2200 yds/50 min)
    --------------------------------

    I am tired from this past weekend's adventure, and then coming back to work two 12 hour days. Planning to play some basketball with my son's team after school, then perhaps another swim tonight.
    Categories
    Swim Workouts
  15. Week 77 - Wednesday

    by , March 19th, 2014 at 08:25 AM (After a long rest)
    So this is not the week I wanted prior to our zone meet next weekend, but there is nothing I can do to change it unfortunately. I had to travel to Atlanta yesterday for meetings and due to catching a 6am flight I was unable to swim before I traveled and then after a day of meetings I had to drive to Montgomery, Alabama last night. This morning I worked out in the hotel pool(sort of). The pool was probably 10 yards long and with a push I got one stroke in before I hit the wall. I ended up swimming for 30 minutes, or more like I did touch and turns for 30 minutes then spent 10 minutes kicking holding onto the wall. It sort of sucked but at least I got wet today. Tomorrow I am training with a masters team in Atlanta before heading home tomorrow night. I am going to claim 2000 vscy for today on my FLOG.
    Categories
    Swim Workouts
  16. Backstroke focus and working the legs

    by , March 19th, 2014 at 07:31 AM (Mixing it up this year)
    Today the focus was backstroke. I was a little late today since I had to fill up the car this morning.

    500 free
    500 free kick w/zoomers

    10x100@1:45 as 50 free/50 back w/strapless paddles went 1:28, 1:28, 1:28, 1:27, 1:28, 1:27, 1:27, 1:27, 1:29, 1:27
    10x50@1:00 back kick w/zoomers went 46,46,46,46,46,48,47,46,48,48

    200 free EZ w/snorkle
    200 fly for time 3:28
    100 free EZ

    Total 3000 yards
    Categories
    Swim Workouts
  17. Another fine Sonoma workout

    I had another good workout with the Sonoma Aquatic Club masters this morning. I had the option of a 5:30 or a 9am practice, and chose the latter, and was glad I did--I enjoyed both the sleep-in and the sunshine on this crisp morning. Here's what I did:


    900 scy warmup

    6 x 50 drill/build @ 1:00, odds FR, evens non-FR

    10 x 25 kick @ :35, odds moderate, evens sprint

    6 x 75 FR pull with breathing pattern

    10 x 25, 4 @ :20, 6 @ :25
    50 easy
    200 (150 smooth, 50 sprint)

    6 x 25 @ :20
    50 easy
    150 (100 smooth, 50 sprint)

    4 x 25 @ :20
    50 easy
    100 (50 smooth, 50 sprint)


    300 warmdown


    We had 6 swimmers in 6 lanes, and I really enjoyed all the extra space, plus the lovely views at this outdoor pool. Afterwards one of my fellow swimmers showed me the hot tub, which is about 10 yards long and 5 feet deep. I could get used to life out here!
    Categories
    Uncategorized
  18. 3|18|14 LCM

    WARMUP
    1000 free and drills, S

    KICK

    50 FK for time, S
    • hair under 0:46

    500 FK with board, S
    • flutter kick fast just to acidosis (~10 seconds) then rest 20 seconds, repeated about 37 times

    SPRINT
    44 x 13M free, 20 sec rest

    50 free kinda fast / 50 easy, F, S

    1722M

    I wonder if there are differences in proportions of energy systems utilized between the arm stroke and kick. I seem to have more fast twitch density in my legs than upper body. Not sure if this is genetic, typical, from external factors, or just due to the nature of swimming (or combination), but though they have different jobs (with same goal), they sure respond and behave differently.

    I haven't continued with my Maglischo reading in months, about time to hit it again.



    My team head coach emailed this out a few weeks ago, a reinforcing perspective on kicking from Gary Hall Sr:

    I have often heard the question, what contributes more to a swimmerís overall speed, the swimming kick or pull? Of course, the answer depends on the strength and technique of each component, but for most reasonably good swimmers, I would say that the swim kick makes a bigger contribution to overall swim speed than the pull.
    How can that be, particularly if one can pull 50 meters in 35 seconds and kick it in 40 seconds? Letís analyze the two.
    First, one must realize that from both the swimming kick and the swim pulling motion, there is a contribution toward propulsion and another toward frontal drag (there is also one toward lift, but we will ignore that for the moment). Even with a very strong kick, few would dispute that the propulsion power is greater from the pulling motion than from the kick. However, when the kick is done properly (tight and fast), the pulling motion is also a much greater contributor to frontal drag, the forces that slow a swimmer down.
    The two major factors that determine the amount of frontal drag that is imposed on a swimmer moving through the water are the shape of the object and the speed of the object. Our shape is certainly influenced by our pulling and kicking technique, but letís assume that we have already figured out that kicking tighter and faster and pulling with a high elbow will reduce frontal drag as much as possible. The only factor really left then is speed and, because of the high density of water, even small increases in speed result in large increases in frontal drag for a given non-streamlined shape, like a swimmer doing freestyle.
    When we add the swimming kick to the pull to create the entire swimming motion, the increase in speed (even if slightly greater than our pulling speed) is enough to add significantly to the frontal drag imposed by our pulling motion (mostly from the upper arm). The net effect is that for a reasonably good kicker, the net speed of the swim kick is actually greater than the net speed of the pull, when both are used together.
    Letís look at an example.
    I am currently training a swimmer from Ireland, Andy Hunter, who is trying to qualify for the Commonwealth Games in 2014. A few weeks ago, he swam in a 50 meter sprint at Ft. Lauderdale in the same heat as Cesar Cielo. Both were unshaved, but neither swimmer has a lot of body hair. Cesar swam 22.0 and Andy swam 25.7 and finished over 8 meters behind him.
    When he got out of the pool, Andy, who is over 30 years old and very strong upper body, asked me, ďHow can he beat me by 8 meters in a 50 meter race?Ē Here is how I explained it.
    Andy kicks a 50 meters with a board all out in 45 seconds (baseline speed of 1.1 m/sec), while Cesar kicks 50 meters in 30 seconds (baseline speed of 1.66 m/sec). Assuming that in the 50 both swimmers are kicking at maximum speed, when you add the net speed from propulsion and frontal drag of the pull to Cesarís kick speed, it adds .64 m/sec to reach 2.3 m/sec. For Andy, because his baseline speed is slower, the pull actually contributes more net speed to his overall speed than Cesar, adding .83 m/sec to reach 1.9 m/sec. Even so, his overall speed is about .4 m/sec slower than Cesarís, all because of the difference in kicking speed. By the time Cesar finishes his 22 seconds of swimming, gaining .4meters every second, he is now 8.8 meters ahead of Andy. The difference in swimming kick speed is what separated them.
    It is no surprise that Andy has been working very hard on his swim kick using kick sets, stretching and dryland/strength sets. As of last month, he had gotten his 50 kick time with a board down to 38 seconds or 1.3 m/sec and not surprisingly, he swam a shaved 50 meter in 23.3 secondsÖa huge improvement.
    Most coaches and swimmers do not understand nor appreciate how important the swimming kick speed is to the overall swim speed. Nor do they work the legs enough in practice. The legs really donít get a recovery period during the race and they are moving at 3 times (or arguably 6 times, if one considers the upkick) the rate of the arms. The legs are essentially working constantly, kicking in both directions. The arms get a few important tenths of a second of recovery on each cycle. Relative to the arms, the legs must be much fitter in order to sustain their fast motion throughout the race.
    When swimmers or parents ask me what it is that makes Michael Phelps, Ryan Lochte, Missy Franklin or Cesar Cielo so fast, the answer is in their swimming kick. Work your legs in practice and get yourself a faster swim kick and a faster swim.
    -Gary Hall Sr.

    Updated March 18th, 2014 at 10:00 PM by __steve__

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  19. Tuesday, March 18

    by , March 18th, 2014 at 03:55 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    3 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ
    50 EZ

    Main sets:

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

    30 x 25 backstroke @ 100 pace @ :40
    -- used fins bc my left shoulder is really sore
    -- tried to hold 12 high and stay UW 15 m
    -- missed #12 and skipped #13, made the rest

    275 EZ

    20 x 25 breaststroke w/fins @ 100 pace @ :40
    -- tried to hold 14 mid
    -- missed #11 and skipped #12

    275 EZ

    Total: 3200


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


    Really sore from lifting, but managed to do some USRPT today to prep for some upcoming 100s. This is the first time I've done 30 x 25 instead of 20 x 25. I was pretty tired during the second set. I got a massage after practice and my shoulder feels a little better. But I'm a little freaked out by it. Probably skipped too many sessions of RC and scapular work. Won't be doing much free or fly until it calms down.

    Updated March 18th, 2014 at 07:33 PM by The Fortress

    Categories
    Swim Workouts
  20. Tuesday 3/18/14

    Tuesday 3/18

    AM only SCY

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

    8x25 @ :40 V.S.
    100 EZ

    6x75 @ 1:20 BEST AVG (:43, :43, :43, :42, :43, :42)
    3x100 @ 1:15 AE
    4x50 @ :50 BEST AVG (:27.9, 27.2, 27.2, 27.3)
    2x100 @ 1:15 AE
    4x25 @ :30 BEST AVG (12.8, 12.1, 12.3, 12.0)

    50 EZ

    Total: 2600
    Categories
    Swim Workouts