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  1. 9|17|13

    by , September 17th, 2013 at 02:59 PM (Blog)
    9|15|13 - SCM long forgotten



    9|16|13 - SCM, Started set of 50's from the block as 25 fast/25 easy then pulled my back on the 6th one. Better now



    9|17|13 SCY

    WARMUP
    10 x 50 on 0:50

    • 40 - 43's


    DRILL
    400 various WF

    WORK
    10 x 100 from block on 3:00

    • 25 free very fast (13's avg, did a 12)
    • 25 free easy
    • 25 bk easy
    • 25 br


    6 x 50 fr from block on 1:00, 15 fast/35 easy

    400 of various:

    • fast FK
    • fast 12.5 fr's
    • fast free 25 drills (head-up with dolphin kick, 2-beat sprint)
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  2. Monday PM

    300 mix up (too much talking)
    3 x through
    --2 x 100 kick @ 2:15, 2:05, 1:55 by round
    --2 x 50 kick @ 55, 50, 60 by round
    --2 x 25 swim sprint @ 45
    --2 x 50 EZ kick @ 1:15

    3 x 400 decsend @ base + 15
    3 x 100 @ base + 15
    ---1. fly/bk
    ---2. bk/br
    ---3. br/fr
    2 x 400 descend @ base + 15
    3 x 50 sprint @ 60
    ---same as 100's above

    200 w/d

    4300

    Again, not too bad tonight. the intervals on the main set were slow enough that we were able to really get moving. I kept my eye on the clock at every 100 to see how my pacing was going and seemed to be right on track.
    The biggest thing I noticed was that my added core work seemed to help during the 400's. I didn't tighten up like usual and was able to keep my stroke long.

    Thinking about heading up to my old stomping grounds of Charlotte to swim at their SCM state meet. Will probably just go for the Sat portion and not spend the night unless I can talk the wife into it. It is only a three hour drive and it doesn't start until noon on Sat.

    http://www.dixiezone.org/Meets/1311charlotte.pdf
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  3. 09.17.13 - Workouts for the last few days

    by , September 17th, 2013 at 01:18 PM (Pete's swim blog)
    Catching up w/ the blog today. Hopefully I can remember everything.

    Friday SCY w/ Roger, Dave and Dave.

    600 Warm up

    20 minutes of pursuit set. Roger and I started at opposite ends of the pool. We did 25 pull (no paddles)/25 kick until one of us caught the other. Roger's flutter kick is faster than my breaststroke kick but he can't keep going forever. This was a matter of being patient and letting him wear himself out. I finally started catching up after 8 minutes and caught him at about 10. Next round, he got to choose - 25 back/25 kick. I really had no chance here. After a few hundred yards, he had chased me down. Final round, I got to choose - 25 pull/25 breast. Ended in a draw. Neither of us were making any gains on the other when 20 minutes ran out. Overall, I'm assuming we held a 1:30 pace for 1350 total yards. We probably did a little more than that but it was very difficult to count yardage on this set.

    10 x 100 - 1:30, odds free, evens IM

    4 x 50 Kick - 1:10
    4 x 50 IM - 1:00
    4 x 50 Stroke - :50
    4 x 50 Free - :45
    4 x 50 Pull - :35

    200 Cool down

    (4150 Total)

    Saturday @ Nat SCY w/ Dave, Dave, Brandon and a couple others.

    2 Rounds of:
    * 200 Kick w/ fins
    * 200 Drill down/Swim back
    * 200 Pull

    400 Pull
    200 IM
    200 Free
    200 IM
    400 Pull

    10 x 100 - 3:00, sprint
    Started at a low 1:01 and held mid-1:02s through 5 of these. Switched to paddles and did :59s. On the last one, I dropped the paddles and did a 1:01.5. Really painful set. It is amazing how fast that clock moves after a hard 100.

    200 Cool down

    (3800 Total)

    Monday @ Dublin w/ Dave, Dave and Roger

    600 warm up

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:15, convert free -> back
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:10, convert free -> breast
    25 easy kick

    3 x 75 - 1:30, 1st 25 kick
    8 x 50 IM Order - 1:00, from dive off blocks
    4 x 75 - 1:05, convert free -> fly
    25 easy kick
    50 Easy
    That's 24 starts off the blocks, 18 of which we had to climb out of the pool. That started to hurt after a while but I was able to stay ahead of the pace. Some of my dives were pretty sloppy due to fatigue.

    6 x 200, odds free @ 2:30, evens IM @ 3:00
    Roger led these which helped a lot. Drafted for a fairly easy 2:25 free and made 2:40-2:45 on the IM.

    200 Cool down

    (4900 Total)

    Tuesday @ Dublin w/ Dave and Dave

    600 Warm up

    2 Rounds of:
    * 100 Swim - 1:30 (R1 IM, R2 Free)
    * 75 Kick - 1:20
    * 50 Swim - :50 (R1 Fly/Bk, R2 Br/Free)
    * 25 Kick - :30
    * 4 x 50 Kick - 1:00, :55, :50, :45
    100 Easy

    16 x 100 - 1:30 Fly/Kick w/ fins as follows:
    #1 - All Fly
    #2 - #5 - 1st 25 kick, 2nd 25 kick, 3rd 25 kick, 4th 25 kick
    #6 - #11 - KKFF, FKKF, FFKK, KFFK, KFKF, FKFK
    #12 - #15 - 1st 25 fly, 2nd 25 fly, 3rd 25 fly, 4th 25 fly
    #16 - All kick

    2 x 200 Free - 2:45 (made 2:25, 2:23)
    2 x 200 Stroke - 3:15 (did bk - 3:01, 3:00)
    2 x 200 Kick - 4:00 (IM - 3:30, 3:21)

    400 Timed Pull (4:17)

    200 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/18/2013

    by , September 17th, 2013 at 09:09 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 3:45 3:45
    1 X 100 1:40 1:30
    6 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 kick 2:15
    8 X 50 kick 1:05
    1 x 100 swim

    1 X 200 IM 3:30
    1 X 100 free 2:00
    1 X 100 IM 1:45
    1 X 100 free 2:00
    Three rounds. Descend both IM's 1-3

    1 X 200 free 3:00 3:00 3:00
    4 X 50 free :45 :40 :35
    Three rounds. Round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  5. Week 51 - Tuesday

    by , September 17th, 2013 at 08:32 AM (After a long rest)
    I was really tired today and Found this to be a hard workout.

    Warmup
    400 free with snorkel
    400 free working turns

    Main set
    30x50 on 40 swum 5 free, 5 back repeated 3x
    8x200 pull on 2.25

    Warm down
    600 easy

    Total 4500scy

    I held 31s on the 50 frees and 33s on the 50 backs. The 200s i held 2.07s. I just never got into a groove today and felt like I was fighting the whole way today!

    I have my annual physical today so had to skip breakfast this morning which probably contributed to my feeling crappy. Fingers crossed all will go well. I am almost 55lbs lighter than this time last year and my waist has shrunk from a 36/37 trouser to a 29/30 trouser. Despite feeling pretty crappy today in the big picture I feel so much healthier than last year.

    Updated September 17th, 2013 at 08:41 AM by StewartACarroll

    Categories
    Swim Workouts
  6. Not a workout I would have normally chosen but I needed it

    by , September 17th, 2013 at 07:39 AM (Mixing it up this year)
    Once again I using some of the old Rick Benner workouts that I used to love doing. My meet this weekend my be a problem but that is ok. It is just for fun, the big meet is next month at Zones.

    This practice was one with no paddles which I really need to break away from some times.

    20x50@:55 free as 5EZ/1FAST, 4EZ/1FAST, 3EZ/1FAST, 2EZ/1FAST, 1EZ/1FAST my fast was not fast in my book but I managed 39-37 getting faster each one I did

    25@:30 free FAST went :16
    3x100@1:40 free held 1:30's
    50@1:00 free FAST went :37
    5x100@1:50 free held 1:29's
    75@1:30 free FAST went :56
    8x100@1:55 free held 1:28's
    100@2:00 free FAST went 1:17

    250 free EZ
    500 free kick w/zoomers
    100 free EZ

    Total 3700 yards
    Categories
    Swim Workouts
  7. Monday 9/16/13

    Monday 9/16

    PM only SCY

    2x
    4x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25 R.I.M.O.
    300 @ :20 rest pull w/ buoy + paddles + snorkel

    3x
    8x25 @ :30 FL kick under H2O w/ fins
    4x75 @ 1:30 FL/BK/BR kick no board

    3x
    300 @ 3:30 breathing 3-5-7 by 50
    4x50 @ 1:30 BEST AVG
    300 @ :20 rest FR kick w/ board (active recovery)

    100 EZ

    Total: 5800

    Was sick all weekend, still don't feel anywhere near 100%, but the 50s were pretty solid today despite this:
    RD1: 26.0, 26.4, 25.9, 25.7
    RD2: 27.0, 26.6, 26.9, 26.4
    RD3: 27.1, 26.7, 26.6, 25.6
    Even though it was written as best average, the expectation (given how early into the season we are) was go out hard and try to hold on. On rounds 2 and 3, coming off the 300 3/5/7, I was really slow (I was coming in at ~3:25 trying to cruise just under the interval).
    Categories
    Swim Workouts
  8. Friday 9/13/13

    Friday 9/13

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 scull w/ snorkel

    8x50 @ 1:00 3/3/3 drill w/ strapless paddles

    Total: 1400

    Coming down with some sort of upper respiratory infection and had to cut my workout short to get to the weight room to make sure all our girls showed up at 5:50 for the first day of weights.
    Categories
    Swim Workouts
  9. Workout 09/16/13: morning

    by , September 16th, 2013 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c FR on :55

    kick swim pull (w/ snorkel: board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 200

    100 loosen and out
    (Solo/Rec/2550 yds
    --------------------------------

    Nice stretch-out swim before work, on my wife's birthday

    I notice a mobile version of the website as I type, which is probably related to the forums being down for a bit on Friday. I don't see the column of recent comments to the right anymore, and I can't add categories to this post. I'll play around with this for a bit ...
    Categories
    Swim Workouts
  10. Monday, September 16, 2013 9:20-10:15am

    by , September 16th, 2013 at 03:36 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    300 Flutter Kick w/ board
    300 Free Pull
    (1100/1100)

    8 x 50 SDK w/ short fins @ :50
    (400/1500)

    100 Free @ 1:30
    4 x 25 Fly Fast @ :30
    100 Free @ 1:30
    4 x 25 Back Fast @ :30
    100 Free @ 1:30
    4 x 25 Breast Fast @ :30
    100 Free @ 1:30
    4 x 25 Free Fast @ :30

    200 EZ Kick w/ board
    (1000/2500)

    6 x 50 Fly @ 1:00ish, depending on lane space with my lanemate

    200 EZ

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

    I'm really changing into doing my "sprinty" type workouts lately. Oh well, it's easier for me mentally do only a few 50s/100s vs. grind out long distance reps. IF I ever get into a meet, I'm sure I'll still be in the 200 Fly and 500 Free though.
  11. Week 51 - Monday

    by , September 16th, 2013 at 01:35 PM (After a long rest)
    My coach was back from his week in the wilderness fishing so I was back to not knowing what the workout was. After a week of having the workouts I can say prefer not knowing until I am told the set; this way I don't hold back. Today was a tough one and it had more speed than our usual Monday workout.

    Warm up
    400 free with snorkel and no nose clip
    6x50 catchup on 45
    12x100 descend 1-4,5-8,9-12 on 1.20

    Main set
    10x100 with fins on 1min
    100 easy
    3x200 kick on 4mins
    10x50 on 40 moderate
    5x100 on 2mins swum 25 AFAP, 50 moderate, 25 AFAP

    Warm down
    50 easy

    Total 4650scy

    i did not feel that great on the transition set of 100s holding 1.05 down to 1.01s on each round of 4. The 100s with fins was as usual a killer set for me. I definitely need to work more on my leg strength in the weight room. I did 7 and then had to miss one and then finished it out. The kick was done as recovery(I need to push these). The 50s were pretty easy. The last 5x100s I pushed pretty hard and ended up going 57s despite only swimming a moderate middle 50. I was pleased with how I felt.
    Categories
    Swim Workouts
  12. It's Been Over Four Years

    by , September 16th, 2013 at 01:06 PM (TJ's Blog of Slow Swimming!)
    I haven't looked at this blog in a LONG time. And even though I got back in the water in January, I'm just now feeling motivated enough to start posting to it again. So, without further adieu:

    SCY with Lunch-Time Masters at Jamerson YMCA

    Warm Up
    300 free
    200 IM drill
    100 anything

    Main Set
    2 x through:
    5 x 50 fr pull @ 1:00
    50 fr build @ 1:45
    250 fr - every 4th 25 all out @ 4:45

    50 easy

    2 x through:
    4 x 75 fr fast @ 1:20
    2 x 50 fr @ 1:20
    2 x 75 fr (25 left/25 right/25 swim)

    Cool Down

    The first half of the workout went pretty well. The 250s hurt a bit, especially that first 25 after the all-out 25s. Plus, I probably held back just a bit on the all-out part.
    The 75s fast started off pretty poorly since I was still tired from the 250s and I finished them in ~ 1:10. The second time around, they felt much better and I finished them in ~ 1:00. The one-armed swims are starting to help my significantly weaker left side. My stroke is starting to feel a bit more balanced.
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  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/17/2013

    by , September 16th, 2013 at 01:01 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 200 3:45
    3 X 100 1:50
    1 X 100 kick 2:30
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 kick 5:00
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 kick -

    4 X 50-descend 1-4-1:15
    4 X 25 sprint :40 #4 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 X 200
    1-3: Find a good pace 3:30
    4-7: Descend and negative split the last 4 swims

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  14. 10 x 200 IM

    by , September 16th, 2013 at 08:43 AM (Alex's swim journal)
    After two days of drill and recovery swimming (Friday and Saturday) in which I only logged 4500 total yards; I was anxious to get in something a little harder on Sunday, but not too hard.... my body doesn't feel ready yet. Scotty and I chose a set we had done last Spring: 10 x 200 IM on 5:00. I forgot to check what times I was swimming these in the last time we did it, so I had no idea what to expect or if there would be any improvement evident. As it turns out, I was bringing in the 200 IMs in 3:25-3:30 in April, so my performance yesterday was an improvement (though it didn't feel like it at the time).

    I swam the first four reps in about 3:18-3:19, then I was in the 3:22-3:24 range, and I ended the set with a 3:26. I feel pretty good about this, falling into the range I did these 4+ months ago only on the last rep. Fly and Back have gotten stronger; free and breast, maddeningly, are about the same.

    I think my body is starting to adapt to the drylands routine, so hopefully I'll be able to get my daily yardage back up again (to where it was last spring). Sunday's workout, with warm-up and coll-down, was 3500. I like to be putting in 4K+ on the weekends when I have a little more time. Today is a recovery day.
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  15. Great start to the week

    by , September 16th, 2013 at 07:37 AM (Mixing it up this year)
    A good solid effort. My sprinting still stunk but I did manage a consistant effort that I felt good about.

    Was a little sore from weight lifting last night but didn't let that phase me.

    500 free
    14x50@:55 free every 3rd fly held 45's on the free and 50's on the fly
    8x100@1:40 free w/paddles held 1:23's
    20x25@:40 odds free evens fly every 3rd FAST my free was 18's for fast and fly was 20's not good but as fast as I could muster
    20x50@:55 free w/paddles & bouy
    100 free EZ

    Total 3600 yards
    Categories
    Swim Workouts
  16. Sunday, September 15, 2013 1:00-1:50pm

    by , September 15th, 2013 at 06:15 PM (Fast Food Makes for Fast Swimming!)
    It was a warm day, and I should've figured it would be a busy day at the pool today. When I arrived at the pool, there was a line of kids waiting to get in. Well, on the good side, they're not trying to occupy my lap lane space!!


    Warmup:

    500 free
    400 Free Pull
    300 SDK w/ short fins
    200 IM
    100 Free
    (1500/1500)

    10 x 50 Free @ :45
    10 x 50 Free Pull @ :40
    (1000/2500)

    w/ short fins:
    4x (75 SDK cruise @ 1:15/25 SDK Fast @ :30)
    (400/2900)

    100 EZ
    ---------------------

    3000 Yards

    A bit wavy, but not bad. Had the ball come over to my lane a couple times, but didn't get the chance to run anyone over...though I probably didn't have the energy to do so even if I wanted to. My job is nice for the income, but my body is really tired and sore daily.
  17. Lunch Swim, after weights 9/14/13

    by , September 15th, 2013 at 04:22 PM (Grandma Got Run Over By A Swim Team)
    I think I'm going to begin doing weights in the evening after work rather than in the mornings. Two advantages, one I am certain of, the other will tell; by going to the gym after work on MWF, I will get to sleep in on T & Th, plus, perhaps be a bit more productive those nights - currently I come home & generally veg out. (OR, I could go to the gym after work on T & Th & then in the afternoon/evenings on Saturday) - and hopefully by not doing weights immediately before I swim, I won't be so darn exhausted when I swim. I would like to be able to have more quality in my workouts every day I swim.
    I have strained my right rotator cuff - not too badly - but enough that I bothered me so much that I took a flexeril on Friday night. Wish it had only been 5mg instead of 10mg, because I was blitzed Saturday morning & couldn't drag myself out of bed until about 10am. Went to the gym ~11 & then to the pool for a solo swim - I picked a Dave Salo workout for a change & was mentally up for it, but not physically. My muscles were just too tired (plus I didn't have the motivation of my team mates around me). I'm happy to say that I did do the majority of it well, even though I did not do the goal times for each set.

    400 back/free
    4 x 100 P (no paddles)
    4 x 50 kick
    100 easy
    The next is done 3 times through:
    2 x 25 P sprint on :30
    2 x 50 P on 1:00; P200 - which means you go the pace you want to be on the 2nd 100 of your 200
    100 @ 1:45; P200 again
    Then: 3 x 100 @ 1:30; P500
    Repeat the entire bit from the 25's through
    300 breast/free

    This was a thinking set as well as a doing set - plenty of rest, and time to think about why in the world I wanted to do this set today!!! But seriously, I had to sit down before I got out of the car & actually figure out what my P200 and P500's actually would be. Lots of rest - was still pooped by the end anyway.
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  18. 9|14|13 SCM, O2, LT, LP, and some speed

    by , September 15th, 2013 at 02:00 PM (Blog)
    11 x 50 on 2:00 fr, target a 1 sec descend for each from 45 to 35
    • was within 2 sec on all, some were on but undershot most


    5 x 50 on 3:00 fr, 1 sec - each from 34
    • ended up 34, 33, 32, 33, 36, any available speed was lost in the prior set
    • not sure if this set was productive, form and speed lost, but hurt factor definitely there. Is there anything worthwhile here?


    3 x 200 (4 x 50 on 1:00) on 5:00 as 15 AFAP/35 easy
    • 15m AFAP parts were fr - bk - br - kick, easy portions as fr


    7 x 100 on 3:00 as 15 AFAP/35 easy
    • 15m AFAP parts were fr - kick, easy portions as fr


    9 x 50 on 0:50 fr with snorkel
    • 43's
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  19. How do I find a coach for our Masters program?

    by , September 15th, 2013 at 12:00 AM (Questions from Coaches)
    Q: How do I find a coach for our Masters program?

    A: Finding a qualified Masters coach takes time and patience. Before you begin your search, it's important to define the job description. More importantly, you should determine the goals of your program.

    Once you have your program identity and goals defined, you can search for a coach with the same values. It's critical to hire a coach who understands that swimming needs to be fun while helping swimmers and the program meet stated goals and objectives.

    Programs can advertise for a Masters coach in the USMS Discussion Forums, in the local print media, or any number of online employment services. Contact local age group, high school, and college swim teams; they often have swim coaches interested in additional coaching opportunities. The more irons you put in the fire, the greater the chance the most qualified coach will apply for the position.

    Applicants should be required to send a résumé and cover letter. I recommend having applicants write a one-paragraph statement of why they want to coach Masters swimming--give applicants an opportunity to do some homework on Masters.

    After reviewing the applications, determine which applicants are worthy of further review. Schedule phone interviews with out-of-town applicants and in-person interviews with local candidates. Make your final selection and negotiate the compensation and benefits. Both parties should sign a letter of agreement outlining each other's responsibilities.
  20. Workout 09/14/13: morning

    by , September 14th, 2013 at 08:58 PM (Maple Syrup with a Side of Chlorine)
    Nice to sleep in a bit this morning, then head to Masters practice after a delightful raspberry smoothie. The guard was a few minutes late, so Greg, Kevin, and I took a quick sauna before practice. The dry-erase boards that I write workouts on were found, and I skipped the planned one for today when I saw the hybrid stop-watch workout from just before shut-down and thought it would be fun to do again. Note that Vanna White was not available, but we have a satisfactory replacement here in SoVT:



    So the sets are predetermined, but the number of reps is not. Since I don't have the time to make a full stop-watch plan out, we just used Greg's watch and the hundredth spot to determine that. I was able to sneak in an extra 50 kick before heading into the main set of 9 x 100 and 61 x 25's! I did 150s's, and announced some mercy for the crew IF we could all descend #4-6 of the 100's. I did them as 100 IM into 50 Free, and went 2:05, 2:00, 1:55, joining them in success and dropping the 25's to just 50. We had to move the last 8 to :30 in order to complete the set on time, and we got out just at noontime.
    (Masters/Rec/3700 yds/85 min)
    ----------------------------------

    A fun workout! I got home in time to help the girls with peeling apples (from our yard) in preparation for pies, which we devoured tonight. I also finished digging the potatoes up, and picked some grapes. Not a good year for grapes, but these seasons happen. After mowing the lawn I was able to join my neighbor for a motorcycle ride, capping a busy day.
    Categories
    Swim Workouts