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  1. Workouts 12/03/13: morning and noon

    by , December 3rd, 2013 at 11:26 PM (Maple Syrup with a Side of Chlorine)
    Woke up for a Masters double:

    200 Fr/200 Bk/200 IM drill/4x50 b/c on :50

    4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
    1 x 100 Fr FAST (went 1:06)
    1 x 100 loosen

    4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]

    Build a 200 IM (5th 200 = IM = 2:44)
    200 loosen and out
    (Solo/Rec/3200 yds/55 min)
    --------------------

    Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):

    200 Fr
    500 Shark Swim
    4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
    1 x Noah's Ark
    4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
    100 loosen and out
    (Solo/Rec/2100 yds 35 min)
    ---------------------------

    This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.

    Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
    Categories
    Swim Workouts , Planning
  2. Tuesday 12/3/13

    Tuesday 12/3

    AM only SCY

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

    3x (FL, BR, FR by round)
    8x50 @ :55 kick (FL on back, BR/FR w/ board)
    4x25 @ :30 drill
    4x75 @ 1:00 AE

    100 EZ

    5x (w/ fins)
    2x50 @ :45 BK
    100 @ 1:00 AE

    200 EZ

    Total: 4700
    Categories
    Swim Workouts
  3. Week 62 - Tuesday afternoon training camp workout #6

    by , December 3rd, 2013 at 10:10 PM (After a long rest)
    I did not have long between the end of my lunch workout and my daughters practice but I used the time to grab some food and rehydrate before heading back to the pool. My car has been making some weird noises on the drivers side so I dropped it off at the garage last night. As a result we are down to one car. I ended up driving to the pool which meant my daughter had to wait around after her practice until I was done. I asked the coaches to keep an eye on her for me and all worked out great. She even took the opportunity to scream some instructions at me which made everyone laugh. Tonight's practice was the best I have felt yet. The warm up was a little rocky but After I got going I swam great. I plan on icing my left shoulder again since I have some discomfort as I write up this entry. It's always worse in the morning so I suspect I will feel stiff and sore if I don't ice well.


    We did about 20 minutes of stretching before the workout which I am sure helped me.


    Warm up
    600 swum as 4x(50 free, 50 fly drill, 50 fly kick)


    Transition set
    4x(300 free with snorkel on 4mins, swum by 25 6kicks,3stroke, catchup with over kick, 6x50 back on 50, odds drill, evens descend 1-3)


    Main set
    20x25 alternating kick with snorkel, and 6 line kick on 40
    20x25 alternating scull with kick, and 4 line kick on 40
    5x(2x75 fast free on 1min, 6x50 free on 40, 2x50 drill on 50)


    Fun set
    3 rounds of bungee battles - coach picks partners, each partner ties the end of a bungee cord to there waist and then each swimmer swims in the opposite direction and the winner is the one who gets to the lags first. I won 2 rounds and lost the last round.


    Warm down
    175 easy


    Total 7000scy


    I held 42s on the fast 75s and 30s on the 50s. My stroke felt good and overall I felt strong throughout this set.
    Categories
    Swim Workouts
  4. Dec. 2-3

    by , December 3rd, 2013 at 04:47 PM (The FAF AFAP Digest)
    Monday:

    1750 EZ

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 caterpillar fly drill
    2 x (4 x 25 shooters w/fins @ :40 + 50 EZ)
    50 EZ

    Main Sets:

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

    4 x 30 burst SDK + cruise back from the blocks
    100 EZ

    5 x (25 AFAP + 75 EZ), a few from the blocks
    100 EZ

    1 x 50 fly w/fins, broken for :10 (20)
    300 EZ

    Total: 2500


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

    Started my taper. No easy speed yet. My times were fast, but my 50 fly felt kinda labored. I've decided what I'm going to swim at NE Champs. Sat will be 50 fly, 50 breast (instead of 100 back) and 50 free as a split request in the 100. I'm probably giving up an AA in the 100 back, but I don't want to swim that event close to 50 free. And I think I should bust out a 50 free on day 1 rather than waiting until after the 100 IM on day 2. Sunday I'll do 100 IM, 50 free (if I need to) and 100 fly. If I don't swim 50 free, I can swim 50 back at the end for fun.

    Now that I have taper meets on the brain, I was looking ahead to SCY. I will definitely go to Colonies Zones, but it's a poor order of events for me for a taper meet. 4 of my best events are on Sunday with 100 IM and 50 back back to back. And 100 back and 50 fly are very close with the 50 fly after the 100 back on Saturday. I have to find another meet to rest for and get some times. Any ideas folks? I might consider heading to Auburn in February.

    Updated December 3rd, 2013 at 05:28 PM by The Fortress

    Categories
    Swim Workouts
  5. Week 62 - Tuesday lunch time training camp workout #5

    by , December 3rd, 2013 at 04:30 PM (After a long rest)
    As I blogged after the swim this morning I felt pretty rough in the water and my left shoulder in particular had some stiffness. By the time I got to the pool for the lunch time session I felt much better, not brilliant but better and looser than earlier. The weights seemed to help so and despite doing a lot in the weight room I felt pretty decent in the pool.

    We we did our typical weights routine with 3 circuits but did 10,6,4 reps instead of the normal 10,8,6 reps. We threw in a few additional exercises though.

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

    i then did 15 minutes straight on the Vasa trainer followed by 12 minutes of various sit-up related exercises.

    Swim
    16x100 free with snorkel on 1.20
    5x100 kick descend 1-5 on 2min
    10x50 drill swim by 25 on 50
    10x50 with bungee cord on 1min
    400 swim with parachute, swum 10 strokes easy, 10 strokes fast
    100 easy
    Total 3500scy

    I swam the 16x100s as a nice long warmup and after about 5 held 1.07s. I felt good. The kick I went 1.30,1.27,1.25,1.23,1.21. The bungee cord work was hard and the parachute was even harder. I had the really short chute hich made kicking very hard. Home for some more food and then I am back in the pool from 4.30-7pm. This will be a long one!

    Updated December 3rd, 2013 at 04:38 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/04/13

    by , December 3rd, 2013 at 02:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    4 X 100 1:45
    1 X 200 3:30
    4 X 100 1:40
    1 X 300 negative split

    1 X 200 kick 5:00
    4 X 75 kick 1:45
    4 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 200 free 3:30
    Three rounds. Descend both 1-3

    1 X 25 :45 :30
    1 X 50 1:15 1:00
    1 X 75 1:45 1:30
    1 X 100 2:15 2:00
    Four rounds. Rounds 1&2/stroke intervals left
    Rounds 3&4/free intervals right.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  7. Week 62 - Tuesday morning training camp workout #4

    by , December 3rd, 2013 at 09:29 AM (After a long rest)
    I woke up achy this morning and had to use all my will power to make it through practice. No searing pains or anything like that just flat out tiredness this morning. Luckily it was a straight forward workout consisting of mainly aerobic sets.


    Warm up
    4x(2x100 with snorkel on 1.15, 4x50 back on 45)


    Main set
    8x200 swim on 2.30
    3x(4x25 fly on 30, 2x50 free on 35, 100 kick on 1.45)


    Warm down
    200 double arm back easy

    Total 4300scy

    I held 2.10s on the 200s and focused on DPS. The fly,free,kick set I tried picking up my tempo and held 28-29s on the fast 50s free. I am icing my shoulders as a precaution today but won't take any ibuprofen since I don't feel like I really need it. Back to the pool at 11.30 for round two. Coach said he was going to work abs today; fun fun fun.
    Categories
    Swim Workouts
  8. A little easier sprinter today since I was running late

    by , December 3rd, 2013 at 08:51 AM (Mixing it up this year)
    I got in 10 minutes late so I only had 65 minutes to swim.

    The rest of this week will be easy with Friday having to float in the HOT pool because of a SCAD meet. Atleast it was a planned easy day since I will swim Saturday in SC. Events are 200 Fly, 100 Back, 50 Fly and 400 IM. I feel good about everything except the 50 Fly, not sure I have the speed for that one.

    Oh well this is how I modified for another sprint workout. I find on these afap+ez combos I finish the afap and almost feel like I need to recover on the wall not swimming. I know I just need to work on it more and I will be able to recover better.

    500 free
    8x50@:15RI as 25 drill + 25 kick w/snorkle
    8x25@:45 shooters w/zoomers
    50 EZ
    4x75@:30RI kick w/zoomers as 25 shooter/25 EZ/25 burst & cruise
    200 kick w/zoomers
    50 EZ
    4x100@2:00 as 25 AFAP +75 EZ odd 25's free holding 17 even 25's fly holding 19 not particularly fast but as fast as I could go today
    2x200@5:00 free as 50 AFAP held 35's + 150 EZ
    200 EZ w/snorkle

    Total 2700 yards
    Categories
    Swim Workouts
  9. Monday 12/2/13

    Monday 12/2

    AM and PM SCY

    AM swim:

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

    4x50 @ :50 N.S.

    Total: 1400

    Pushed back the girls' practice to 6:30 this morning so I had enough time to hop in with the club team for the first part of warm-up. It really felt like more recovery from Saturday still!

    PM swim:

    2x
    300 swim every 3rd 25 scull w/ snorkel
    12x25 @ :40 odd: under H2O kick, even: drill
    6x50 @ :50 N.S.

    100 EZ

    2x (RD1: FL, RD2: BK)
    4x12.5 @ 1:30 FAST w/ power tower
    100 @ 2:00 FAST w/ fins (49.7, 53.0)
    50 @ 2:00 FAST w/ fins (23.2, 24.4)
    4x100 @ 1:10 lactic hold

    4x12.5 @ 2:00 FR FAST w/ power tower
    200 EZ

    Total: 3350

    Practice got started late this evening so I did not get anywhere close to finishing the normal 4 rounds of our lactic hold set. I was happy with the sub 50 100 FL, and would have been under 23 on the 50 but I slipped on my turn. Surprised at how much speed I was able to generate given how sluggish I have felt since Saturday.
    Categories
    Swim Workouts
  10. Workout 12/02/13: evening

    by , December 3rd, 2013 at 12:15 AM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work catching up after the holiday. Yesterday I went to the nursing home for service, then my sister-in-law's baby shower, then church. I guess the two cups of coffee at the shower were full caff, as I couldn't get to sleep until after 2:30 overnight. Skipped a swim before work.

    Time crunched afternoon and evening today after work, and I was able to sneak in a quick swim before men's group:

    300 fr with snorkel/200 bk/200 im drill
    4 x 50 Quarters Strong on :50

    2x
    50 kick/100 ap/200 pull with buou
    (Solo/Rec/1600 yds/25 min)
    ---------------------------------------

    Will try to double tomorrow but will have to miss masters as I head to Latham for the kids basketball games. Maybe Red Robins on the way home?
    Categories
    Swim Workouts
  11. Week 62 - Monday afternoon training camp workout #3

    by , December 2nd, 2013 at 10:05 PM (After a long rest)
    All I seemed to do today was eat, rest and swim. A perfect day really! In all seriousness I had a lot of fun. Swimming with the kids in particular is awesome. They have so much energy and are always joking and laughing, oh and swimming pretty darn quick too.


    Warm up
    3x100 free on 1.25 descend 1-3
    4x50 kick on 50
    3x100 free on 1.20 descend 1-3
    4x50 kick on 45
    3x(3x50 free on 45 descend 1-3, 4x25 kick on 25)


    Main sets
    4x( all pull
    4x75 on 1min,#1 breath every 3, #2 12 breaths, #3 9 breaths, #4 6 breaths
    5x50 back on 45 no slower than 35
    6x25 on 30, #1&4 fly, #2&5 breast, #3&6 half fly, half breast
    )
    1000 kick for time


    Warm down
    300 easy


    Total 5850scy


    The seniors did dry land for an hour before the swim and I joined them for the swim only. The warmup was easy and I felt pretty good considering. The first main set I led my lane and kept up with the fastest kid a couple lanes over. The 1000 kick for time is something they do as a test set and it was really tough, but I ended up going 15.04 which is 1.30.x average which I was really pleased with. The quickest kid in our group went 13mins and most of the fast kids went 14.30s so all things considered my kick after a long day was pretty good. This gets me to about 13k plus weights for the day. I suspect this is going to to be about the average each day. I like the lower yardage per workout spread out over the three sessions.
    Categories
    Swim Workouts
  12. Riverbank swim

    This morning I had a good workout at Riverbank. I started out very tight and tired (my age group swim coach claims that when he first met me my southern accent was such that he couldnít distinguish between my pronunciation of those two words). It took about 2000 to start to feel loose and good, but eventually I did, and by the end I was enjoying swimming enough I would have stayed longer if they didnít throw us out at 8:30. I shared a lane with Rondi and John but did my own thing as they did a long freestyle set that was (1) too fast (2) too long and (3) too freestyle for me today. Hereís how my workout went:

    1000 lcm warmup (400s, 200k, 200p, 200 IM d/s by 25)

    12 x 150:
    First four = FR/ST/FR, IM order @ 2:45
    Middles four = ST/FR/ST, IM order @ 3:00
    Last four = all stroke IM order @ 3:00
    (rest/stretching as desired between each set of four)
    200 IM for time [3:23]

    100 easy

    4 x 200: odds = FR pull w/paddles, 2 = swim FR/BK by 50, 4 = IM kick

    6 x 100 FR/BK halfsies @ 2:00, desc 1-3 and 4-6 [1:48, 1:43, 1:35, 1:55, 1:45, 1:31]

    200 warmdown + play

    That was it! I left feeling much better than when I started.

    I didnít blog much Thanksgiving week, but I did swim. Here are the highlights:

    Wednesday: turducken!

    Thursday: easy swim at the Y; could hear the Thanksgiving parade going down Central Park West from the locker room

    Friday: blissy rest day

    Saturday: attempted a lcm set of 10 x (200 @ 3:05, 150 @ 3:05) but gave up after just 6 rounds when the crowded lane plus the fatigue made going on tight intervals too frustrating. This was more tiring than it seems like it should be--I might revisit it when I'm in Florida.

    Sunday: swam a mile at Brighton Beach (water and air temp both 45). Swimming hard in the cold plus shivering afterwards maybe accounts for the sore muscles this morning.
    Categories
    Uncategorized
  13. Week 62 - Monday lunch training camp workout #2

    by , December 2nd, 2013 at 04:41 PM (After a long rest)
    I headed back to the pool just before lunch for weights and swim #2 for the day. The weights were tough and I felt very stiff during the swim. Luckily the swim was mainly a loose warmup and a bunch of rounds on the power lift machine which was fun. Despite going hard it's not as tough as a set of 200s and I recover very quickly which means I can go pretty hard for quite a while.

    Weights I did my usual 3 rounds of 10,8,6 reps and did the following exercises

    3x(bench press, leg press, lat pull down, seated row, free weight arm extensions, pull ups)

    i then did 20 mins straight on the vasa trainer and then did 12 minutes of medicine ball work; 3x(both arms above head, chest, throw down, one arm) I used 12lb medicine balls on all except the one arm where I used an 8lb on each arm. These were 1 minute per exercise.


    The swim was:

    6x(200 free with snorkel on 2.30, 100 kick on 1.45)
    8x100 drill swim by 25 on 1.20
    10x50s with 50lbs in power lift with 30 seconds rest
    6x50s with 75lbs in power lift with 30 seconds rest
    200 easy

    Total 3000scy

    Updated December 2nd, 2013 at 05:16 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Sarasota YMCA Sharks Masters 5:30 AM Workout-12/03/13

    by , December 2nd, 2013 at 01:26 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    1 X 200 kick 5:00 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:15
    2 X 50 1:15
    4 X 25 fast :45 #4 on 1:30
    Three rounds. Round 1:fly 2:back 3:breast

    1 X 400 6:00
    4 X 100 1:40
    1 X 300 4:30
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:40
    Pull. Descend 100's 1-4.

    WARM DOWN: 4 X 50 easy

    4900M
    Categories
    Swim Workouts
  15. Week 62 - Monday morning training camp workout #1

    by , December 2nd, 2013 at 10:12 AM (After a long rest)
    I had a very easy day yesterday. Initially i hung out in the garden raking leaves with my daughter, she is at a great age and still wants to hang out with Dad. Later in the day I helped my son with his homework. It still amazes me how he leaves everything to the last minute; a week off from school and we are starting homework at 5pm the night before he goes back to school. His homework was to apply for a scholarship; he is in middle school so it's definately starting early, but I think a great idea. My kids are both like me, my daughter is the swimmer and my son is the nerd. My son loves math and science and ended up finding a competition sponsored by Raytheon and had a few ideas for how math affects his life:

    http://www.raytheon.com/responsibili...rtn_158801.pdf
    He initially wanted to show how math is used in being a couch potato, he even drew pictures and formulas, but ended up outlining how math is used in video games.

    I had a good nights sleep but woke with a stiff neck again. Going back to my FLOG in April when I did my pre Nationals training camp I had the same problem and suspect its from Fridays kicking with the kick board. I have the heating pad on it as I write and will heat and ice until it feels better. We did more kick today but I tried focusing on not lifting my head too high. I tried using my snorkel but my feet and butt are too high and I don't get any power in my kick.

    Today's workout

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x500 pull with paddles descend on 6.30
    200 easy
    10x100 kick swum on 2mins, swum 4 holding 1.30, 3 holding 1.25,2 holding 1.20,1 AFAP.
    100 easy
    10x50 free on 1 min, swum 4 holding 40, 3 holding 35, 2 holding 30, 1 holding 25

    Warm down
    200 easy breathing every 5

    Total 4700scy

    We don't normally swim the 500s with much rest so the descend is usually pretty minimal. My coach wanted a big descend and I went 5.30,5.20,5.10,5.00. I did not feel great at the beginning but got into a nice rhythm and by the end was feeling pretty strong. My pull continues to improve which is great sign. The kick was tough getting going and on the 1.30s I felt quite tired. I held 1.28s on these, then as I dropped I felt better, going 1.22s on the 1.25, 1.19s on the 1.20 and 1.20 on the last one. I was beat after #9 and the last 50 i felt like i was swimming in molasses. My kick has improved but it still sucks and if I can improve this one area I think I will have a great year in 2014. The 50s I comfortably held 30s and on the last three went 28,27,24.

    I am heading back to the pool for a second workout at 11.30 and will do weights and the vasa bench for an hour then do a meet warmup followed by a quality set and a warm down. I will then be back at the pool for my third workout at 4.30pm to train with the senior racer group for a two hour workout. I like the idea of the lower yardage morning workout and a quality set workout at lunch time. The curve ball will be the evening workout, because the kids do some hellacious workouts. I am always up for a challenge but need to listen to my body throughout the week so I don't overdo it and get an injury. I am excited about the week ahead!

    Updated December 2nd, 2013 at 10:26 AM by StewartACarroll

    Categories
    Swim Workouts
  16. Another sprinter that just kicked my butt

    by , December 2nd, 2013 at 08:37 AM (Mixing it up this year)
    This is another one from Leslie with a little modification at the end because I need a better warm down. I have to admit that the 100's kicked my butt and I had a hard time recovering during the 200 EZ's.

    500 free
    500 free kick w/zoomers
    8x25@:45 burst & cruise
    50 EZ
    50 AFAP went 34

    next set with zoomers
    100@2:00 as 25 AFAP + 75 EZwas at 15
    100@2:00 as 35 AFAP + 65 EZ
    100@3:00 as 50 AFAP + 50 EZ was at 32
    300@6:00 as 100 at 90% + 200 EZ was at 1:10
    300@6:00 as 100 AFAP + 200 EZ was at 1:06
    100@2:00 as 25 AFAP + 75 EZ was at 15
    100@2:00 as 35 AFAP + 65 EZ
    100@3:00 as 50 AFAP + 50 EZ was at 32

    300 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts
  17. Y Meet, Dec. 1

    by , December 1st, 2013 at 05:50 PM (The FAF AFAP Digest)
    My second Y meet is in the books. I made it out to Sewickley even though I wasn't super excited to race; I would have preferred a workout. Perhaps not the best idea to have done a sprint workout yesterday, but I was viewing this meet as a speed workout. I did a longer warm up than usual.

    50 fly, 26.7

    Ew, badly executed race. Breakouts were bad again, I scraped the bottom coming off the turn on the 3 feet deep end and then banged my hand on the lane line after correcting for that. Felt kinda awful too. I didn't even expect to break 27, so I guess the time isn't too bad considering. I swam in Water Rat's lane since he decided to skip the meet. I wish there was someway to correct my breakout issues. I just can't sense the water on my back/arms and have to lift my head slightly to see, which causes serious drag. My fly has felt great in practice, so I need to put this race in the rear view mirror.

    25 free, 11.6

    Technically, this is a PR. But there was manual timing for the 25s, so that could have factored in. Legs felt tired.


    50 back, NS

    Skipped 50 back bc I had no interest in hitting the bottom off the turn.


    25 breast, 14.6

    This is likewise a PR and faster than my 15.0 from the Sprint Classic. But again, I may have benefitted from manual timing.


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

    This may be my last Y meet this season. I just can't stand the shallow water. Today, I flinched slightly during every start where the pool goes from 12 to 4-5 feet deep abruptly about 10 yards from the start. Maybe I should stick with free or breast at these meets.

    Jim and I did 10 x 50 EZ @ 1:00 as a warm down when the meet was over.

    I'm glad it's now taper time! 12 days to NE Champs. I'm going to rest hard. My body needs it as I haven't really had any quality rest since I started training more seriously in early September. I'm going to NYC next weekend with friends to goof around and see some shows. Not the best timing with a taper meet the next weekend, but life is important too. So far, there are only 313 swimmers signed up for NE Champs, which about 200 less than last year. I hope more people sign up. I like this meet because there is so much rest.

    I'm more tired than I should be right now ...

    Updated December 1st, 2013 at 05:57 PM by The Fortress

    Categories
    Swim Workouts
  18. Saturday, November 30, 2013 11:00-12:00pm

    by , November 30th, 2013 at 06:03 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    (500/500)

    Kick Set: All Flutter Kick w/ board
    8 x 50 @ 1:00
    6 x 50 @ :55
    4 x 50 @ :50
    2 x 50 @ :45
    I was able to make all of them this time. Came in at :44 on #19, and made the turn and kept going. Managed to make it in back at :45 on #20, so that was good.
    (1000/1500)

    4 x 100 Free Pull @ 1:30 (1:08s)
    3 x 100 Free Pull @ 1:25 (1:08s)
    2 x 100 Free Pull @ 1:20 (1:09s)
    1 x 100 Free Pull @ 1:15 (1:10)
    1 x 100 Free Pull @ 1:10 (1:08)
    1 x 100 Free Pull @ 1:05 (1:06)
    (1200/2700)
    That was rough at the end. Added those last two 100s just to see what I could do, and they were a bit on the tough side.

    12 x 25 Odds EZ Free @ :30, Evens Fast Fly @ :40
    (300/3000)

    200 EZ

    ------------------------
    3200 Yards

    GTD Update:
    11.98 miles (= 21,083 yards, = 19,278 meters) to next milestone (500 miles milestone).
    Looks like I may still get that suit after all. Not that we swim for prizes, but I'll take what I can get.
  19. Vandalized, Sat. Nov. 30

    by , November 30th, 2013 at 05:44 PM (The FAF AFAP Digest)
    Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!

    As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    4 x 25 shooter + 25 EZ
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    3 x (50 @ 100 pace + 100 EZ)

    3 x (25 AFAP + 75 EZ)

    4 x 50 DPS free
    100 EZ

    Total: 2600


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

    I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.

    Updated November 30th, 2013 at 06:10 PM by The Fortress

    Categories
    Swim Workouts
  20. Saturday 11/30/13

    Saturday 11/30

    AM only SCY

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill
    8x25 @ :30 V.S.
    100 EZ

    12x25 @ 1:00 FAST no breath (dive both ends)
    3x100 @ 1:00 lactic hold
    6x50 @ 2:00 FAST 4 breaths max (dive all 6)
    6x100 @ 1:05 lactic hold
    4x75 @ 3:00 FAST I.M.O. (dive # 1 only)
    9x100 @ 1:10 lactic hold
    3x100 @ 4:00 FAST (dive all)

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

    Total: 6300

    3000 yards of fast swimming with no warm down/recovery in between. This practice was really rough. on the 75s I was 42.6, 52.1, 47.9, 40.8 and on the 100s I was 54.4, 55.1, 1:06.1 (BR). The lactic hold was more like lactic hell. That set may have been one of the roughest I have done so far this season!
    Categories
    Swim Workouts