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  1. 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.


    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)
    Swim Workouts
  2. 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.


    500 Free
    500 Free Pull

    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)

    400 EZ Kick/Float on my back

    3400 Yards
  3. 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.
    Swim Workouts
  4. 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
    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.
  5. Thursday 10/10/13

    Thursday 10/10

    PM only SCY

    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.
    Swim Workouts
  6. 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
  7. 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...


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

    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

    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

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

    3500 Yards
  8. 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
    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

    *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

    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

    Swim Workouts
  9. 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.
    Swim Workouts
  10. 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.


    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)
    Swim Workouts
  11. 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
  12. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    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
    Swim Workouts
  13. 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!
    Swim Workouts
  14. Wednesday, October 9, 2013

    by , October 9th, 2013 at 04:15 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 81
    Sunny & partly cloudy, humidity at 72%

    Warm Up
    400 RIM
    200 DK/bk
    200 BR K/bk
    12x25 MF on HR rest as SDK

    *Set 1*
    12x25 Fly on :40 @SPL-6 *16-14, RI...
    6x100 BK on 1:40 @SPL-12 *1:15-1:10, RI...
    8x25 BR on :40 @SPL-6 *19, RI...
    8x100 FR on 1:20 @SPL-12 *1:08-1:06
    ---100 BK

    *Set 2*
    2(8x25 on HR Rest) from Dive at 75%, 8 Fly/8 FR
    8x25 on 1:30 as 25 SDK Fast *15s-14s

    *Set 3*
    600 BR as 8(25K/50S) w/snorkel
    ---100 BK
    600 FLY as 8(25K/50S) w/snorkel

    *Set 4*
    5x200 IM on HR rest, build 200 by 50 1-4

    Warm Down
    4x100 FR EZ SPL-8

    Over five days recently, a range of allergy symptoms accumulated within me, a nasal post drip, watery eyes, sneezing, aching back, etc., & etc.,... building to a miserable, tired and cranky peak on Monday, where after dinner I told my wife I was going to lie down for a minute then return to clean up the kitchen, but I never did until I awakened on Tuesday morning. Since then I seemed to be gradually returning to a better level of wellness. Perhaps that was my problem last week, rather than overtraining.

    Today I felt OK in the water as I am transitioning towards more IM and stroke sets. In Set 2, I did 8x25 as timed underwater SDK to see where I was at in terms of speed. I suppose 15s and 14s are a solid effort, but I am hopeful that with continuing practice I can become better adapted to the hypoxic component as well as faster.

    Updated October 9th, 2013 at 08:43 PM by fdtotten

    Swim Workouts
  15. 10.09.13 - Wednesday workout

    by , October 9th, 2013 at 02:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Still feeling pretty bad today. My daughter got back from the doctor who seems to think she and everyone else w/ sinus problems this time of year are allergic to something they spray on the cotton. It would make sense because this is a cotton year (typically rotates corn, soybeans, cotton) for the local farmers. While I live in a subdivision, we are still surrounded by farmland and no doubt exposed to whatever they spray on the crops. Anyway, cotton should be picked soon and I can move on from this constant sinus infection.


    600 Warm up

    6 x 50 - :45

    10 Rounds of:
    * 100 Free - 1:10 (mostly 1:07s and 1:08s... finished w/ 1:04)
    * 50 Easy - 1:10
    100 Easy

    4 x 100 Free - 1:30, descend (1:15 -> 1:07)
    4 x 25 fly drill - :45
    4 x 100 IM Kick - 2:00, descend (1:52 -> 1:38)
    4 x 25 bk drill - :45
    4 x 100 Stroke - 1:45, descend (bk 1:40 -> 1:24)
    4 x 25 br drill - :45
    4 x 100 Pull - 1:30, descend (1:15 -> 1:00)
    4 x 25 free drill - :45

    12 x 25 - :40, odds one breath, evens no breath

    200 easy fly (cool down)

    (5000 Total)
    Swim Workouts
  16. Week 54 - Wednesday

    by , October 9th, 2013 at 01:15 PM (After a long rest)
    I was a little stiff this morning when I woke up and suspect my relatively high yardage(for me) workout with the kids was the cause. I loosened up after a goodf warmup but did not feel great today. We did a nice mix of kick, drill, swim, speed and aerobic work with some good levels of intensity throughout.

    Warm up
    400 swim with snorkel
    6x50 catchup drill on 45
    5x150 kick on 2.40
    100 easy

    Main set
    4x(2x50 back swum drill swim by 25 on 1min, 2x100 free fast on 1.30)
    200 easy
    3x200 on 2.30 swum aerobic with snorkel, coming up at yellow markers
    3x50 no breathers on 1min

    Warm down
    100 easy

    Total 3800scy

    On the transition kick set I was holding 45 seconds per 50 and got about 25 seconds rest. On the main set I was focusing on kick on both the 50s back and the fast 100s free. On the free my coach has asked me to start introducing fly kick on the turns. I struggle with going deep enough to get the 6 kicks SDK's he wants. I was able to get 3 SDKs off each wall and went 56-57's on all of the fast 100's. These were definately not flat out but I was tired at the end of this set. The 200's I swam about 2.10's and used them as an active recovery. The 50 no breathers were very hard and I took 1 breath about 5 meters out on both of the first two, but made the last one. I was trying to 6 beat kick throughout the workout and to add the SDK's which added to my lung challenges on the last no breather 50s.
    Swim Workouts
  17. still no energy but continuing on

    by , October 9th, 2013 at 09:29 AM (Mixing it up this year)
    Should I or shouldn't I swim tomorrow? I am leaning toward actually taking a day off before the meet. Only my fly felt good today.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/Zoomers
    200 fly angel arm drill
    3x200@4:00 fly as 50 rt arm/50lt arm/50 kick/50 swim w/soomers
    8x50 from block 15m sprint alt fly/free
    300 free kick w/zoomers
    300 free

    Total 3000 yards
    Swim Workouts
  18. Tuesday 10/8/13

    Tuesday 10/8

    "A Whole New World..."

    PM only SCY

    400 swim every 4th 25 scull
    8x25 @ :40 odd: drill, even: under H2O kick w/ fins
    4x100 @ 1:20 pull w/ buoy + paddles + snorkel

    The next 3 sets were all done one right after the other. They were all written on the board, so there was no break. We went from one right into the next.

    40x25 @ :40 FL w/ fins (did 20 with normal fins and 20 with a monofin)
    #1 - "flick" drill
    #2 - 3K/1P
    #3/4 - under H2O FL kick

    4x25 @ :30 10 yards "spin drill"
    8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

    4x25 @ :30 BR w/ FR kick
    8x50 @ :50 BR swim w/ 2x pullouts

    7x200 @ 2:30 pull w/ buoy + paddles + snorkel (A.R.)

    Total: 6400

    ** So this afternoon I managed to reverse 25 years of swimming training (and almost 29 years of physiological training) in one moment. On the backstroke set, I was having trouble making 25 yards underwater on my back because I kept blowing all my air out my nose by the 15M mark. I never had those big lips to push up and cover my nose (have some backstroker friends who swear by this method). My brain was programmed to blow out the nose when I was inverted in the water. In an "A-HAH" moment, I actually tried to override this programming, and to my astonishment, managed to shut off the "leaking gas valve". After that, making the 25 on my back was just a matter of holding my breath, and THAT I am thankful to say, is two decades of swimming training that cannot be reversed! I now feel like a whole new world of possibilities are open to me, now that I can hold my breath equally as well on my back as on my stomach!
    Swim Workouts
  19. Workout 10/08/13:OW + evening

    by , October 8th, 2013 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Got some extra sleep after dropping the kids off at school, then went to Chapel at college before lunch. My daughter was home so I enlisted her to drive and hand out as I headed to Lake Paran for another swim. With the weekend overcast and raining, plus the showers last night, my assumption of lower water temps were correct. Near the edge of the water I measured 57 degrees, so I disrobed and headed in with air temps around 60 and a fair bit of wind-driven ripples dancinging on the surface.

    I took ViveBene's advice and after a few stokes of free I flipped over to back until I reached the beach on the other side. Checked the temp again to find a temp today of 55! Three degrees below last week's swim. I pressed on, aided by silicone ear plugs, another hint I picked up for helping with cold water swims. Ended up swimming 0.65 miles in About 23 minutes. The folliage is on the downswing here, especially with last night storms.

    I enjoyed a warm coffee and snack in the car, all the while remembering that delightful ginger tea that Greg had at the ready after the Harriman swim in June. Emma snapped some pics, so I'll have to get them from her. Apparently, before I started in she snap-chated a nice pic of my backside, so I'll try to find that for your viewing pleasure.

    Took me about 2.5 hours to actually warm up, in which time I mowed the lawn and headed up to a soccer game. Late start, so we got home as supper was being served - I got to think of my supper all practice. GegJS and I took on a good one tonight:

    - 200 swim/200 kick/200 pull
    - 4 x 50 B/C on 1:00 (I was and only did 2)

    1 x 100 on 2:00 (did 150 with snorkel and AG)
    4 x 25 on :45 AFAP
    1 x 200 on 3:30 (did 250 pull)
    4 x 25 on :45 AFAP
    1 x 300 on 5:00 (did 350)
    4 x 25 on :45 AFAP
    1 x 400 on 7:00 (did 500 as Noah's Ark = 6:09)
    4 x 25 on :45 AFAP

    200 Loosen and out (did 250)
    (Masters/Rec/2600 yds/55 min)

    Fair amount of swimming today with some other fun. Planning to jog tomorrow night, then swim again on Friday before heading out of town to a Men's Retreat for the weekend.

    Updated October 9th, 2013 at 07:05 AM by rxleakem

    Swim Workouts , Open Water
  20. Week 54 - Tuesday

    by , October 8th, 2013 at 07:43 PM (After a long rest)
    My coach told me yesterday to not to swim today and since I was originally traveling today it made great sense. Since my trip to Denver was cancelled I took the day off and I took my daughter to her practice. I spoke to my coach and he said I could swim in the spare lane next to his group. He said I would get about 45 minutes before the seniors came in. As it turned out I swam for almost 80 minutes.

    Warm up
    8x100 drill swim by 25 on 1.15
    10x50 kick on 50
    10x75 pull on 1min
    10x50 alternating catchup and finger drag drill on 1min

    Main set
    4x(2x50 on 35, 50 back on 40, 50 back on 1min)
    6x100 streamline kick on 2mins
    10x50 6 kicks, 3 pull repeated on 50
    3x300 holding 1.05 pace on 4mins

    Warm down
    200 easy

    Total 5550scy

    I did not realize I swam that far but I swam most of it pretty easy. It's always fun swimming with the kids and this was no exception.

    Updated October 8th, 2013 at 07:59 PM by StewartACarroll

    Swim Workouts