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  1. Sunday, Sept. 29, 2013 1:00-2:15pm "Stolen and Perfected"

    by , September 29th, 2013 at 06:28 PM (Fast Food Makes for Fast Swimming!)
    Today's workout main set was originally blogged by Water Rat in Long Course Meters. It would've been killer to do that set in LCM for sure! Well, Fortress stole it from him (before I could) and did it with the same intervals in Short Course Yards. Good idea I thought. Well, I of course had to steal from her, who stole it from him, and give it a little more twisting to perfect it for me.


    Warmup:

    500 Free
    Kick w/ short fins:
    • 200 SDK on back @ 3:00 (went 2:30)
    • 150 SDK on back @ 2:30 (went 1:55)
    • 100 SDK @ 1:30 (went 1:17)
    • 50 SDK on back @ :30 (went :31) just can't get down to the :30 on this yet.

    (1000/1000)

    Main Set:

    (14 x 150s) I was going to do the 16 like the set had, but I was toast at that point
    1 x 150 Fly @ 2:30
    4 x 150 Free @ 2:20
    1 x 150 IM @ 2:30 (no free)
    3 x 150 Free @ 2:10
    1 x 150 Fly @ 2:30 (this one was ouchy...)
    2 x 150 Free @ 2:00
    1 x 150 IM @ 2:30
    1 x 150 Free @ 1:50
    (2100/3100)

    10 x 50 Flutter Kick w/ board "EZ" @ 1:00 (:55s)
    (500/3600)

    4 x 100 Free Pull Cooldown @ 1:30

    ---------------------------------
    4000 Yards

    Adding the fly and IM work to the main set gave it just the right amount of "uh-oh" that I needed to keep from getting bored with an all-free long set like that. I also had my YMCA buddy doing the set alongside me, though he was doing 100s instead of 150s on the same intervals. It always helps to have a partner to swim with.
  2. 4400 SCY

    by , September 29th, 2013 at 05:29 PM (Alex's swim journal)
    Today's workout felt a lot better... I finally loosened up at some point during the fly set. Rather than try to do sets on all the strokes hard today, Scotty and I focused on our primary strokes/events (fly and bk for me, fly and br for him); so when I swam the back set we were neck and neck because he was swimming breast. It was a pretty brutal main set though, especially after the week I've had.

    Warm-up (1000):
    5 x thru
    --100 fr
    --50 bk
    --50 br

    MS1 (1200):
    --1 x 200 fly on 4:40 (3:29)
    --100 recovery
    --2 x 100 fly on 2:20 (1:40, 1:44--yuck)
    --100 recovery
    --4 x 50 fly on 1:10 (:46, :47, :47, :47--I was ecstatic about this pace)
    --100 recovery
    --8 x 25 fly on :35 (these were all around :25... not so great, but just trying to power through at this point)
    --100 recovery

    MS2 (1200):
    --1 x 200 bk on 4:40 (3:20)
    --100 pull recovery
    --2 x 100 bk on 2:20 (1:36-1:38)
    --100 pull recovery
    --4 x 50 on 1:10 (:46-:49)
    --100 pull recovery
    --8 x 25 on :35 (all around :25 again)
    --100 recovery

    Cool-Down (1000):
    master's minute
    --100 EZ
    --500 breast, slow but working on streamline, trying to get as much distance out of each stroke (this was more relaxing than I thought it would be).
    --100 pull
    --50 fly (relaxed, 6-7 strokes per length)
    --100 pull
    --50 fly (again, very relaxed)
    --100 pull

    TOTAL: 4400 SCY/~100-110 mins

    COMMENTARY:

    The point of the 200 fly and back was not to swim all out, but to try to maintain form while swimming moderately hard... be about :10 off best time, which is exactly where I ended up. The 100s would be about the same pace... though obviously less relaxed, because the body was really feeling it... nonetheless, the rest at the 100 mark made it easier to maintain form in this 200-yard segment. I was hoping to do the 50s in goal pace and that's what I did (to my surprise, holding :47s on fly)... at least on fly, the back was a little shaky, but I could feel the fatigue setting in at that point. The 25s felt a little slow, but again, I felt like I just needed to maintain form on these.

    The recoveries and the free in the cool-down were all pull w/ buoy to give my legs a bit of a break and to help me to focus on rotation and some other things on the front end of my freestyle. The 500 breast was really just to help me stretch it out a bit on that stroke, nothing hard because I'm not going to do a 200 breast anytime soon... focusing on 200 fly and back... but I still want to put in some time on form with breast to help my 400 IM.

    All in all, I did 750 in moderate to slow breast today, 900 in decent fly, 1050 in back.
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  3. Busy week, tired body...

    by , September 28th, 2013 at 11:59 PM (Alex's swim journal)
    Haven't had a chance to check in on the blog much this week. Most of my swims have been very short with a lot of drill. My body has just felt worn out this week. I did 2000 Wednesday evening around 8PM, 1200 on Friday morning early, and 2300 today. Today's swim was at the Elmhurst, Illinois YMCA, I had my swim kit in the car and decided to stop in after finishing up with a conference at the college. I figured I wouldn't get back to Kenosha in time to get over to the Y. It felt good to swim, but I was watching the pace clock and I was really slow.

    The big workout for me toward the end of the week was a 4500-yard stroke fest on Thursday. Scotty did this one with me, so we were able to push each other, but I was a lot more tired after this one than I was after Tuesday. Tuesday's hard 50s free BTW left my lats really sore. It took me a thousand yards into Thursday's workout before I could shake off even just a little of the stiffness. Here's what I did:

    WU (1000):
    400 EZ swim pull/free
    4 x 100 IM on 2:00
    4 x 50 fr on 1:00

    MS (3200):
    3 x 100 fly on 2:20 (1:39, 1:42, 1:44)
    100 recovery
    6 x 50 fly on 1:10 (all :49s)
    100 recovery
    3 x 100 bk on 2:20 (can't remember what these times were, maybe around 1:40... not very fast)
    100 recovery
    6 x 50 bk on 1:10 (:43, then :45s, last one in :46)
    100 recovery
    3 x 100 br on 2:20 (1:45-1:55?)
    100 recovery
    6 x 50 br on 1:10 (mid :50s)
    100 recovery
    3 x 100 free on 2:00 (1:25, 1:27, 1:28)
    100 recovery
    6 x 50 fr on 1:00 (low :40s)
    100 recovery

    CD (300): 100 pull, 100 fr, 100 bk

    TOTAL: 4500 SCY/110 minutes

    Looks like my weight has finally stabilized in the mid 160s after two and a half months of eating completely vegan. I've been taking a multi-vitamin, but I picked up a multi-vitamin today with a little extra B-6 and B-12, just in case there is any deficiency there. I know that the average person can get more than enough protein from the vegan diet, but am wondering if some of my fatigue isn't due to the fact that my protein requirement might be higher than the average person. I have been trying to time my protein for maximum recovery too... so I take a plant-based protein supplement after my really hard workouts. I'm eating more tofu and almost an avocado a day--along with the normal regimen of legumes, nuts, and high-protein whole grains--to try to keep the protein intake high. And this week I scaled back a lot on the strength training. I don't know. I might have to take a protein supplement every day, instead of just after the tough workouts. I'm also burning the candle at both ends at work. Hoping I'll bounce back some tomorrow morning.
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  4. Workout 09/29/13: morning

    by , September 28th, 2013 at 11:22 PM (Maple Syrup with a Side of Chlorine)
    Missed a run yesterday, and was able to enjoy sleeping in a bit today and making pancakes with the kids before heading to Masters practice. Greg and Kevin where there, and Gail joined us for a bit doing her own thing.

    4 x 100 on :20sr
    4 x 50 kick on :20 sr
    4 x 50 pull with buoy on :20sr

    Main set:
    - 2 x 200 on :20sr (50 no-free) - I did 250s
    - 4 x 100 on :20sr (last 25 FAST) - I did 125s
    - 1 x 400 (long and strong) - I did 500
    - 4 x 100 on :20sr (even pace) - I did 5 on 1:25, went 1:04 on the last one

    12 x 25 on :40 (I worked uSDK on odds)
    200 loosen and out
    (Masters/Rec/3300 yds/65 min)
    ----------------------------------

    Good practice, with a main set style that the guys like. They were happy not to be staring down 50 x 25's again to finish off the set!

    After practice I jogged over to meet my wife at our friend's house. I didn't end up running yesterday, so took the opportunity to sneak one in today. They are heading down to Victoria, Virginia, so I think some pool tourism might happen when we venture down that way. I jogged home, completing a 1.8 mile loop in about 17 minutes.

    We gathered up the kids and went apple picking, a neat adventure to share with the exchange kids during a spectacular day! After supper I got a small campfire going and we had smores, with my mother-in-law joining us. After a dip in the hot tub I'm ready to crash!
  5. Sat., Sept 28

    by , September 28th, 2013 at 06:07 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    8 x 50 @ :10 RI
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    ascending rest set:
    4 x 25 fly @ 100 pace @ :30
    100 EZ
    5 x 25 back @ 100 pace @ :35
    125 EZ
    6 x 25 breast @ 100 pace @ :40
    150 EZ
    7 x 25 free @ 100 pace @ :40
    175 EZ
    8 x 25 dolphin kick w/board & fins @ 100 pace @ :45
    200 EZ

    3 x through:
    4 x 50 free w/fins & paddles @ :50 (by round: 29s, 28s, 27 highs)
    50 EZ
    1:00 rest

    150 EZ

    Total: 4000


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

    I wanted to try and get in more of a quality aerobic workout today. I think both sets were fairly hard and accomplished that. I got stuck in massive traffic on the way home on the parkway again. I need to find some alternate way to get home. GPS is no help. We have friends visiting this weekend who are about to arrive momentarily!

    I did get 5 swims in this week - the first time since early June!

    Updated September 28th, 2013 at 07:36 PM by The Fortress

    Categories
    Swim Workouts
  6. Week 52 - Saturday

    by , September 28th, 2013 at 01:45 PM (After a long rest)
    Today's workout
    16x50 free on 40
    12x50 with fins on 1min underwater including the turn and push off followed by easy back
    6x200 Free easy on 2.30
    8x50 kick on 1.10 best average
    400 easy

    Total 3400scy

    The underwaters with turns under water were surprisingly hard. I held 2.10s on the 200s and felt pretty good and easy. The best average kick I went 33,35 36,36,36,36,37,38. I was really happy with these and finally feel like I am getting a respectable kick. I still have a lot of work ahead on my legs.

    The workout was a short one due to an inter squad meet that my daughter swam in. She got a couple more BB times and dropped 6 seconds on her 50 fly. She just missed the A time on this which is amazing since she could not really do a legal 50 fly just about a year ago.

    We followed the workout with circuit and strength training in the weight room. Like Thursday we did 10,8,6 reps per machine by circuit.


    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)

    I was really beat at the end of this but watched my daughters meet and had great fun seeing her enjoy her swimming. I wish I was still at the point of dropping 6 seconds on a 50. She is doing great and I am trying my best to not interfere; it's so hard.

    Updated September 28th, 2013 at 01:51 PM by StewartACarroll

    Categories
    Swim Workouts
  7. 300 miles

    by , September 28th, 2013 at 11:35 AM (One Stroke at a Time)
    Saturday September 28
    SCY
    600
    2 x (2 x 50 drill/swim on 1:00 then 4 x 75 25 stroke/50 free on 1:15)
    6 x 100 pull on 1:35
    6 x 125 on 1:50 25 kick/100 swim
    100 easy
    8 x 25 easy on 40
    12 x 50 on 1:15 odds easy/evens fast 2 back/2 breast/ 2free for fast ones
    200 easy kick
    150 easy swim
    4000 yards

    Thursday September 26
    Lunch Bunch
    600 swim
    6 x 100 kick on 1:50
    3 x 4 x 100 on 1:30 set #1 100 free, 25 fly/75 free, 25 fly/25 back/50 free, 100 IM, set #2 100 free, 25 free/25 back/50 free, 25 free/25 back/25breast/25 free, 100 IM, set #3 100 free, 50 free/25 breast/25 free, 25 fly/25 free/25 breast/25 free, 100 IM
    2 x 300, 2 x 200, 2 x 100 pull 1:20 base
    100 easy
    3700 yards

    Tuesday September 24
    Lunch Bunch
    200 swim
    4 x 50 fly/back descend on 50
    200 IM on 3:00
    200 free on 3:00
    4 x 50 back/breast descend on 50
    100 back
    200 free on 3:00
    4 x 50 breast/free on 50
    200 IM on 3:00
    100 free
    200 IM on 3:00
    4 x 150 swim/kick/swim 10 sec rest
    2600 yards

    Sunday September 22
    LCM
    700 swim
    5 x 3 x 50 (I can't remember the pattern)
    50 easy
    4 x 200 and 1x 100 kick with fins 3:20
    9 x 100 pull on 1:40
    18 x 50 on 55 2 free/1 back
    4200 meters

    I swam 4 times since I last blogged. I hit 300 miles for the year today. This 50 miles was less eventful than the previous 50. I have been struggling to keep all my balls in the air lately so haven't had much time to write things down. I know that things will calm down in a few weeks so I'm just trying to keep going forward. Swimming has helped me to do that as it keeps me centered..
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  8. 9|27|13 scm recovery

    by , September 27th, 2013 at 10:51 PM (Blog)
    1000 of finned drills

    500 of finless kicking WS

    500 of finned kicking WS


    Water felt good for recovery swimming, perfect balance and control
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  9. Friday, September 27, 2013

    by , September 27th, 2013 at 09:13 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Sunny, cloudy, humidity at 75%

    Warm Up
    Bands
    200 BK K-DR-S
    200 BR K-DR-S
    200 Fly K-DR-S
    300 FR K-DR-S
    400 MF as 4(75 K/bk, 25 SDK)

    *Set 1*
    6x75 FR Pull on 1:10, desc 1-3, 4-6 *51-48s
    ---100 BK ez on 1:30
    20x50 FR on :50 *31-30 SPL-11/12 w/snorkel
    ---100 BK ez on 1:30
    6x25 FR on :50 BC-1 Fast, *12-11s
    ---100 BK ez on 1:30
    10x50 FR on 1:00, 1-9)*29s @SPL-12, 10)*27
    ---200 BR Kick
    ---200 BR SPL-6

    *Set 2*
    3(6x25 on :50) 1)Fly *13-12, 2)Bk *14-13, 3)BR *17-16
    ---200 BK
    2(4x25 FR on 1:00) BC-0 *11s
    ---200 BK

    *Set 3*
    1000 FR KDS as 5(50K-RS/LS, 125CU, 25 FAST DPS)
    /with ap-fins-snorkel

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments
    Finally a day without rain. After doing the bands on deck, I thought that my legs and arms seemed moderately tired, but I swam better today than I expected.

    My first SCM master meet ever will be the Shark Tank SCM Meet, Nov 9-10 in Sarasota. On Saturday I will need to choose between 400IM/200FR/100Fly as my first event, then 100IM/100BK/50FR as my second event, with the 400 FR as a possible 3rd event. Sunday starts out with the 1500 FR , but I lean towards the 200 IM and then two events later the 50 Fly. Although I am tempted to try the 200 Fly, perhaps the 100 Free and the 50 BK might be more reasonable, which are before and after the 200 Fly.
    Categories
    Swim Workouts
  10. Sept. 26-27

    by , September 27th, 2013 at 08:25 PM (The FAF AFAP Digest)
    Thursday:

    Drylands, 40-45 min
    -- core/kettleball/RC+ scap ex


    Friday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles
    8 x 25 shooter w/fins @ :40
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, 4 SDL, 4 fast hands @ 1:00
    50 EZ
    4 x 25 burst SDK + cruise from the blocks
    100 EZ

    3 x (25 AFAP fly from the blocks + 25 EZ)
    -- 11s
    100 EZ

    ascending rest set w/fins from HIT workout #3
    1 x 50 fast kick @ 100 pace @ 1:15 (flutter, 26 high)
    2 x 50 fast swim @ 100 pace @ 1:15 (breast, 30s)
    3 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 1:30 (back, 23 -- too fast)
    2 x 50 fast swim @ 100 pace @ 1:30 (back, 26s)
    4 x 50 EZ @ 1:15
    1 x 50 fast kick @ 100 pace @ 2:00 (dolphin, 26 high)
    2 x 50 fast swim @ 100 pace @ 2:00 (fly, 25s)
    5 x 50 EZ @ 1:00/1:10/1:20

    8 x 25 w/parachute @ 1:00
    100 EZ

    Total: 3050


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

    I didn't think I'd get anything in yesterday, but managed a shortish dryland session. Experimented some with my new kettleball. Went to Pitt today. Note to self: Do not go to Pitt on Friday; the traffic home is appalling at 2:30 pm, though perhaps there was an accident. It took me an hour to get home and I had to turn around and go back to coach the 5:30 pm workout. I was pretty bushed today for my swim, but feel like I got in some real quality work. I now know the meaning of TGIF. TGIF.
  11. Friday 9/27/13

    Friday 9/27

    PM only SCY

    2x
    400 swim
    4x50 @ 1:00 kick/drill by 25
    8x25 @ :40 under H2O kick w/ fins

    100 EZ

    4x
    150 @ 1:40 AE (1:34, 1:35, 1:37, 1:37)
    150 @ 2:00 D1-4 (1:45, 1:43, 1:42, 1:40)
    150 @ 2:30 BEST AVG (1:30, 1:29, 1:29, 1:28)

    100 EZ

    3x
    100 @ 1:05 AE (1:02, 1:03, 1:05 <--- oops, pacing was off on this one :/ )
    100 @ 1:20 D1-3 (1:09, 1:08, 1:07)
    100 @ 1:40 BEST AVG (:57, :56, :56)

    200 EZ

    Total: 4700

    Couldn't finish the whole practice because I have recruits in town. What you see is what I did. I missed two additional rounds of the 100s and some 50s after that. At least I didn't have any issues with wake today, so I was able to get out after it on the best average. I was definitely feeling sore, however, from all the pull/paddle swimming yesterday.
    Categories
    Swim Workouts
  12. Friday, Sept 27, 2013 - Blah

    by , September 27th, 2013 at 04:05 PM (Trying to Train Smarter, Not Just Harder)
    Not motivated this morning - kids got out after 45 minutes (those who were going to FSPA) and Sela and Jen weren't there, so. . . . Got there late to boot

    100 warmup
    500 P
    500 K
    100 easy
    5 x 100 IM or stroke/free on 1:30 (that is just too damn hard at 5:30 in the morning)
    10 x 50 @ :45, 5 at 70%, 5 at 90%
    100 easy
    6 x 100 K @ 2:00
    200 easy
    Total: 3200

    Starting to get excited about the Orlando meet! Only two or three meets this year, then off to Europe this summer. I need a vacation so bad. . . .
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  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/30/2013

    by , September 27th, 2013 at 03:57 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    2 X 150 2:30 2:15
    1 X 200 3:00 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 kick 2:10
    6 X 50 kick 1:05

    2 X 100 IM 1:45
    4 X 50 1:00
    Three rounds. Round 1 50's fly, round 2 back, round 3 breast.

    6 x 200 3:00
    Swim or pull. Negative split all swims.

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  14. Friday, September 27, 2013 9:05-10:00am

    by , September 27th, 2013 at 03:22 PM (Fast Food Makes for Fast Swimming!)
    Just went in to work out the aches and pains from work last night...and the night before that...and the night before that. Do you see a pattern? Yeah, my new job is tougher than my previous one, and I now find myself sleeping longer on a nightly basis as well. Swimming is more of a recovery for me now. I do have hopes of competition, but that will just have to wait and see if I can get a day off that coincides with a meet nearby. The hardest part will be getting off work at 11:00pm, and getting up early on a Saturday morning to drive somewhere 3+ hours away. There is a local LMSC meet in Moscow Idaho on Nov. 16th, and I'm just keeping my fingers crossed.


    My swim:

    500 Free nice n easy

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50s)

    5 x 200 Free Pull @ 2:45 (ranged from 2:20-2:30)
    (2000/2000)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :31 today)
    maybe I'll bring long fins next time and try this out.

    100 EZ swim
    (600/2600)

    12 x 25 @ ~ :30-:40, depending on where my lanemate was in the pool. I didn't want to whack her too badly.
    Odds Fly fast, Evens Free
    (300/2900)

    100 EZ

    -----------------------------
    3000 Yards
  15. 9|26|13

    by , September 27th, 2013 at 12:21 PM (Blog)
    Swam Wednesday night but didn't do much because my legs were toast from walking all day Tuesday.


    Lifted weights and swam yesterday SCM:


    6 x 50 on 2:00, breathe once out and normal in


    • 41, 41, 38, 34, 36, 47 (missed wall on turn)


    200 drill

    3 (3 x 25 flutter kick on 0:30) on 3:00 with easy recovery kick 25s
    • made 3 of 3, 2 of 3, and 1 of 3 respectfully


    20 x 25 on 0:30, as 12.5 hypoxic fast/12.5 easy
    • these started to hurt nicely


    500 easy speed WFS

    My back is finally back. It is such a crippling thing to have happen. When it was really bad, even if I had to flee quickly in an emergency, I wouldn't have been able to move anymore quicker than the pace of a walk (and I can run 50 m in under 7).

    Waiting until the last minute to apply for the RG classic, not sure if I can make it happen yet with work.

    My legs are fried. My wife and I spent all of Tuesday walking in DC, from 9AM to 11PM. It was well worth it being our first time there, with numerous awesome places to see, and my back endured this OK too.

    Wednesday went well for my wife and her visits with the 7th Secretory of Education, and two of our state's senators for recognition and input. BTW, I hope they help resolve the current mess we found ourselves in (or I won't get paid).

    Updated September 27th, 2013 at 12:51 PM by __steve__

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  16. Workout 09/27/13: morning

    by , September 27th, 2013 at 10:45 AM (Maple Syrup with a Side of Chlorine)
    Crazy couple of days at work, so I am happy to have a long weekend leading into next week off for another staycation. Planning for a long OW swim next week, which should help to right my struggling GTD.

    200 FR/200 IM drill/4 x 50 burst and cruise on :55

    Kick Swim Pull w/ snorkel (board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 150
    050 100 150
    050 100 150

    50 EZ
    4 x 50 BK on :45
    150 loosen and out
    (Solo/Rec/3200 yds/55 min)
    ----------------------------

    Fall colors are starting to come alive here in southern Vermont, with the promise of another beautiful foliage display for us to enjoy for a short season. I hear the warm, freshly made apple cider doughnuts calling my name!
    Categories
    Swim Workouts
  17. Long Course Friday

    by , September 27th, 2013 at 08:45 AM (Mixing it up this year)
    A fast day than expected. Getting sore though. I have 2 more weeks to Zone Championships and so I need to be backing off but since I am doing the distance again maybe not.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/snorkle, paddles & bouy holding 1:36's
    5x100@2:30 back kick w/zoomers really laying in to the thighs on this
    5x100@:30RI free w/6 beat kick

    Total 3000 meters
    Categories
    Swim Workouts
  18. Week 52 - Friday

    by , September 27th, 2013 at 08:18 AM (After a long rest)
    Last night I was ditched by my son in favor of playing with one of his school friends. I still lifted and it gave me a chance to change my lifting based on feedback from my coach. He wants me focusing on power, and wants circuits to be 10,8,6 reps, with a good starting weight, max and fail weights.

    5 minute vasa swim bench warmup
    3x(bench press, seated row hands inside, seated row hands outside, leg extension, lower back machine, leg curls per leg, inclined bench, military press, lat pull down with hands inside, lat pull down with hands outside)
    10 minute vasa swim bench warm down

    On the the last circuit I was failing at rep 4 or 5, stopped and finished the sets. I was shaking pretty bad at the end.

    Today I was incredibly stiff, but luckily loosened up after the warmup. We did some much shorter sets today with more intensity which felt good.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 kick with fins on 1.25

    Main set
    3x(2x100 on 1.05, 1x100 back on 1.10 back, 50 free on 1min)
    10x100 free with fins on 1min
    100easy
    3x100 from blocks AFAP on 3 ins

    Warm down
    400 easy

    Total 4450scy

    I felt ok on the first main set and held 1.01s on the free, 1.07 on the backs. The fast fin set was tough as usual and I made 7 before missing. My arms hurt so bad. I finished the set out after 30 seconds rest. The 100s from the blocks were fun and despite jello arms I swam surprisingly well. I went 53,52, and 51. My coach kept telling me he wanted 49(he has high expectations). Considering I only went 50.x at Spring nationals this was awesome. I think I will swim a good 100 in this next taper. My coach said my stroke looked strong but needed to tighten my turns and get over quicker. I am pleased with how I am swimming right now. My 1 year back in the pool anniversary is Monday. I am tempted to swim in the shorts I wore last year but I am afraid I won't be able to keep them up on my waist which could be quite embarrassing

    Updated September 27th, 2013 at 08:24 AM by StewartACarroll

    Categories
    Swim Workouts
  19. 09.26.13 - Thursday workout

    by , September 26th, 2013 at 11:09 PM (Pete's swim blog)
    Swam w/ Dave, Carole and Andrey. Left early to donate blood. But the machines weren't ready so it was all for nothing. Will try again next week.

    SCY

    600 Warm up

    4 x 200 - 3:00, convert Free -> IM
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    4 x 200 - 3:30, convert IM -> IM Kick
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    4 x 200 up/down kick - 3:30 (:20)
    8 x 50 Pull - :50, 2 easy/2 hard
    50 Easy

    200 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  20. Thursday 9/26/13

    Thursday 9/26

    PM only SCY

    "Will the real recovery workout please stand up?"

    2x
    300 @ 5:00 swim w/ under H2O turns
    4x50 @ 1:00 25 stir-the-pot drill/25 swim
    8x25 @ :40 under H2O kick w/ fins
    3x100 @ 1:15 FR swim

    10x300
    4 @ 3:45 pull w/ buoy + paddles + snorkel (3:22, 3:17, 3:15, 3:13)
    4 @ 3:30 swim w/ paddles (3:15, 3:13, 3:19, 3:14)
    2 @ 3:30 N.S. (3:20 [1:41/1:39], 3:10 [1:36/1:34])

    12x50 @ 2:00 w/ fins
    #1 - 12.5 FAST
    #2 - 25 FAST
    #3 - 35 FAST
    #4 - ALL FAST

    200 EZ

    Total: 5800

    I know I said I would chalk up Tuesday's "dud" workout to recovery, but this was more in my "recovery wheelhouse". Looked at the practice on paper and thought I would really try to get after the last couple 300s, but 2400 yards with paddles really messes with your catch once you drop them. As evident from the first 300 N.S., it took 300+ yards just to get the feeling back in my hands!
    Categories
    Swim Workouts