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  1. 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...


    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 gradual descend from :55s down to :48s
    (1000/1000)

    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
    (1600/2600)

    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
    (600/3200)

    12 x 25 Odds Fly Fast, Evens Free EZ @ :30
    (300/3500)

    ----------------------------
    3500 Yards
  2. 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
    Bands
    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
    100
    100-200-100
    100-200-300-200-100
    100-200-300-400-300-200-100
    100-200-300-200-100
    100-200-100
    100

    *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

    Comments
    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

    Categories
    Swim Workouts
  3. 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.
    Categories
    Swim Workouts
  4. 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.

    SCY

    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)
    Categories
    Swim Workouts
  5. 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
    Categories
    Uncategorized
  6. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    2x
    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
    Categories
    Swim Workouts
  7. 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!
    Categories
    Swim Workouts
  8. 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
    Bands
    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

    Comments
    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

    Categories
    Swim Workouts
  9. 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.

    SCY

    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)
    Categories
    Swim Workouts
  10. 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.
    Categories
    Swim Workouts
  11. 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
    Categories
    Swim Workouts
  12. Tuesday 10/8/13

    Tuesday 10/8

    "A Whole New World..."

    PM only SCY

    2x
    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

    2x
    4x25 @ :30 10 yards "spin drill"
    8x50 @ 1:00 25 swim/25 under H2O FL kick on back**

    2x
    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!
    Categories
    Swim Workouts
  13. 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

    Categories
    Swim Workouts , Open Water
  14. 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

    Categories
    Swim Workouts
  15. Back to the pool

    by , October 8th, 2013 at 05:08 PM (One Stroke at a Time)
    October 8th
    SCY
    Lunch Bunch
    Missed warm-up
    4 x (300 50 free/25 IM order on 4:30, 200 25 free/25 IM order on 3:00 then 100 IM on 1:30)
    8 x 75 25 skull/50 pull 10 seconds rest between each
    100 easy
    3100 yards

    October 1st
    SCY
    Lunch Bunch
    300 (100 swim/50 kick)
    6 x 400 on 6:00 200 free/100 back/100 free descend 1-3, 4-6
    600 that I don't recall the set

    September 30th
    SCY
    450 (100 swim/50 kick)
    50-75-100-125-150-175-200-225-250-275-275-250-225-200-175-150-125-100-75-50-25 pull on 20 sec base with 10 sec added to the total interval
    4 x 50 back 1:00
    3900 yards

    September 29th
    SCY
    600
    12 x 50 on 1:00 odds right/evens left
    400 on 6:00
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    300 on 4:30
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    200 pull on 3:00
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    100 on 1:30
    2 x 100 kick on 2:00
    8 x 25 sprint on 30 2 each stroke
    400 that I don't recall
    4200 yards

    I'm still chugging along. I wrote the distances on my FLOG after I finished but had a few blanks when I went to remember the actual work-outs. I was surprised that I could remember all the main sets. I went to Baltimore for a conference so didn't workout. I could have found a place to swim if I really wanted to (In the past, I swam with both Ancient Mariners in Bethesda and at Maryland Masters-UMBC) but decided to take it easy. The meeting was fun. I got to see lots of people and the presentation for the clinical trial that I work on was recognized for being the highest scoring clinical abstract at the entire meeting so that was exciting. I am toying with the idea of going to the SCM meet at the Woodlands in November. My husband will be going to be out of town so I could only go for one day which is fine. I am not a huge short course fan (either SCM or SCY) so I am undecided. I like the idea of having a goal and I always have fun at the meets. They have relays at the meet so I think if I can drum up some team members to go and swim relays that might be the deciding factor. This might be difficult though as my team is on a bit of a down swing as far as meet participation is concerned. I'll see.

    Updated October 8th, 2013 at 07:19 PM by MaryR

    Categories
    Uncategorized
  16. Tuesday, October 8, 2013 9:00-9:50am

    by , October 8th, 2013 at 04:17 PM (Fast Food Makes for Fast Swimming!)
    I was sick over the weekend, plus got stuck working a 12 hour shift on Saturday evening, and about 10 hours on Sunday evening. Skipped out on swimming Monday morning as well just to rest up a bit. I saw pmccoy's workout from Monday, and loved the way it looked. I thought it would be a bit tough in my lesser amounts of training, and solo as well. I just don't push myself as much as I need to at times. I decided to reverse the order of the mountain, to get more of the freestyle into the workout and less fly. That was a good thing, because round 1 of the mountain wiped me out!


    Warmup:

    600 Free
    (600/600)

    Main Set (from pmccoy on 10/7): heavily modified/shortened by my wussiness!

    100 Fly @ 2:00 (went 1:10)
    200 IM @ 3:00 (went 2:42)
    300 Free @ 4:00 (went 3:45) huffin' and puffin' here...
    400 Free Pull @ 5:00 (went 4:51) I was honestly surprised I made it!
    300 Free @ 4:00 (went 3:50) dying...
    200 IM @ 3:00 (went 2:52)
    100 Fly @ 2:00 (had to give up and do 1 arm drill...)
    (1600/2200)

    At this point I decided it wasn't going to benefit me any to keep going with the rest of the set (1 Fly, 2 IM, 3 Free, 2 IM, 1 Fly and the 1 Fly, 2 IM, 1 Fly and another 1 Fly. It would've been really nice to be able to, and in my mind beforehand I was going to, but my body said no.

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/2700)

    6 x 50 Free EZ @ 1:00
    (300/3000)

    ---------------------------
    3000 Yards
  17. Maintaining as must as possible

    by , October 8th, 2013 at 03:43 PM (Chowmi's Blog)
    Hello! Long time no blog!

    I've been trying to keep up the speed and peppy-ness even though i've been so busy and traveling for a wedding. I'm tired and just spent all the time. Anyway, I figure a fast 50 here and there is better for me that trying to do full workouts.

    Today I went
    28.9 on the coach's watch. Nice it was under 29, but about 1 second off where i'd like to be on a coach's GO. I'd like to be 28.0 or better. I'd say today's time puts me at a mid to high 27 in a real race. Since I went 28.6LCM, I think that's about right. Also, my competitive advantage is SCM, since I train it year round!

    I am happy to report that I am getting my fly back! I have been swimming fly with fins sometimes, and that seems to really help! I went 1:18 and 1:17 yesterday and today on a straight 100 fly, without completely killing myself. I think that's pretty good and would translate to about a 1:12 to 1:08, ranging from a strong but controlled swim to a gut-busting time if my life depended on it. Given that a 1:12 woudl make top ten, i'll lean towards 1:10 to 1:12.

    Oddly, my back is totally sucky right now.

    In breaststroke news, that wonderful double kick sensation is a reality, and totally no benefit of a doubt disqualifable. Not sure how I got into that habit, but I have decided to just brazenly do whatever my body is going to do, DQ be darned! I asked my coach to watch it and see if I could still pass as legal, and the consensus was no, not at all.

    My first meet will be a USA meet Nov 8-10. I've entered the 50 free, 100 fly, and 100 back. The 50 free is on a Friday night, and hopefully i'll be able to go under 25.0 as I didn't break that last year!
    Categories
    Uncategorized
  18. Oct. 7-8

    by , October 8th, 2013 at 03:39 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo:

    Hopped in for a short swim after masters practice. It was distance night and I assigned Patrick's Reese's Pieces Broken 500 set. They seemed to like it. I hadn't been hacking too badly on land, but was really hacking while trying to swim.

    Warm up:

    600 various
    4 x 50 scull
    6 x 25 shooters w/fins
    100 EZ

    Main Sets:

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

    Jazz Hands standby:
    8 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    8 x 25 kick, hold best average @ 1:00
    -- did dolphin kick w/fins & board, held 11s
    200 EZ

    Total: 2600


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

    Tuesday: Swim/SCY/Solo @ Pitt

    Warm up:

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

    Main Sets:

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

    4 x (25 AFAP from blocks + 75 EZ)
    2 x free =11s, fly = 11, breast = 14
    50 EZ

    3 x (50 AFAP w/fins + 150 EZ) @ 5:00
    2 x fly (23 highs), breast (28)
    -- I was gassed and feeling a little shakey after these. My body isn't really ready for prime time yet.
    100 EZ

    8 x 100 cruiser kick w/fins @ 1:40 (held around 1:05s)
    -- 4 with board, 4 w/o
    100 EZ

    5 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 3800


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

    Still not doing too much, but at least I'm back in the water doing a little speed work. The technical details felt crappy, as they usually do when I've been out of the water. My lungs are still pretty battered. However, none of this will dissuade me from signing up for the Sprint Classic in a couple weeks!
    Categories
    Swim Workouts
  19. 10.07.13 - Tuesday workout

    by , October 8th, 2013 at 01:32 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carole. Feeling better today. Tough workout for being unable to breathe fully. I think I'm just dealing w/ seasonal allergies and the sinus infections that come with them.

    SCY

    600 Warm up

    6 x 50 - :45
    Rest
    20 x 100 - 1:15 (made 15, rested 1 and made the last 4)
    100 Easy

    4 Rounds of:
    * 4 x 25 stroke (IM by round) - :30 2 easy/2 hard
    * 4 x 25 kick (IM by round) - :40 2 easy/2 hard
    * 4 x 25 pull - :30 2 easy/2 hard

    6 x 25 - :40, 1 breath down/no breath back

    400 Timed IM kick (7:00)
    50 easy

    6 x 50 - 1:00 (fly, back, br) x 2
    6 x 50 - 1:00 underwater sdk w/ fins down, easy back

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  20. 10|8|13 SCM

    1000 warmup fr and drills

    8 x 50 dive from side fr on 1:00

    5 x 15m turn drill on 0:20

    5 x 15m turn drill on 0:30

    25 dive from side fr moderate - 0:16

    25 bk

    10 x 15m turn drill on 0:15

    25 dive from side fr moderate - 0:15


    I have a rash behind each armpit. My lower lymph node areas (left and right) also seem to be tender. Been through this before, usually caused by certain clothing detergents and products.
    In addition I feel fatigued and sore, and yesterday's swim seemed somewhat more difficult than usual, but I've really been nailing the dryland routine which likely is the cause.

    Updated October 8th, 2013 at 04:47 PM by __steve__

    Categories
    Uncategorized