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  1. Friday, October 4, 2013

    by , October 4th, 2013 at 10:34 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 81 Water temp 79
    Sunny & partly cloudy, humidity at 74%

    Warm Up
    Bands
    200 RIMO
    200 BK kick
    200 BR kick/bk
    200 DK on bk
    8x50 MF on HR rest, as 25SDK/25K-bk

    *Set 1*
    300-200-100 FR pull on 1:00 rest, SPL-10 w/snorkel, AP, tube-buoy
    ---200 IM kick
    400 IM, 2x200 IM, 2x100 IM on HR rest, DPS w/legal turns
    ---100 BK

    *Set 2*
    20x25 Dive at 65-75% on HR rest, 10 Fly/10 FR

    *Set 3*
    4x200 FR on 3:00 SPL-8 *2:26-2:22 w/snorkel, EZ smooth effort

    Warm Down
    3x100 IM EZ

    Comments
    During the Warmup and Set 1 on Wednesday I felt that I was working hard just to swim at a not so fast pace (even more so than the Tuesday). At that point I changed the workout towards rest, recovery and as a best possible stroke form, which I did Thursday, today, and will do if I swim this weekend. This little recovery phase of 4-6 days is my version of the Fort's Recovery Week. Monday I will start training with quality sets again.

    Either late last week or early this week I sensed while attempting some fast dive 50s that my heart rate was getting jacked up just from the effort of trying to dive & swim quickly to the point I felt I was rushing everything. So each day this week I have been doing at about 20-40 25s (and some 50s) at moderate pace working on a relaxed dive with smooth underwater transition in to swimming the strokes. At the end of each dive 25 and/or 50 I would take my pulse, so eventually with practice and repetition, I was able swim many of them (easy pace) at an effort resulting in HR 11-13/six seconds.

    It may be easy to do for some swimmers, but I felt encouraged knowing how to cruise a relaxed 50 free from a dive at low 29 with an HR that is still between 110-130 (hopefully I can bring that time/effort down a little bit more). I have also done 50s like this for the butterfly. I need to practice being calm when I start a race, so I can swim with the same confidence, stroke form, and pacing that I do in practice.

    I have been working on my freestyle speed this summer and September more so than IM. However I generally swim all four strokes almost daily, and I am drawn to both the 400 IM and 200 Fly in the upcoming SCM meet at Sarsoata in Nov 9-10. In discussing this with coach Chuck, I am going to prepare myself mentally and physically for these events between now and late October (registration deadline is Nov 2), then I can will register for the events that I feel most ready to take on.

    Updated October 9th, 2013 at 03:48 PM by fdtotten

    Categories
    Swim Workouts
  2. 10|4|13 LCM

    500 free WFSP

    1000 drill/back WF/S

    100 drill

    500 flutter kick
    • 2:13, 4:52, 7:35, 10:20, 12:59


    500 flutter kick WFS (300 w/o board / 200 with board)
    • 7:58
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    Uncategorized
  3. Fridaty, Oct. 4

    by , October 4th, 2013 at 03:59 PM (The FAF AFAP Digest)
    Still feeling rotten and hacking, so did another EZ swim. I just went to the Upper St. Clair Rec Center. Pretty crappy SCM pool, but it doesn't matter for an EZ swim.

    600 various
    4 x 50 scull
    5 x (5 x 50) @ 1:00 w/fins
    -- alternate free and back by sets of 5
    -- work on DPS & EVF
    100 EZ kick

    Total: 2150 m


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

    Off to coach shortly. Hoping to get in a semi decent workout this weekend at Pitt
    Categories
    Swim Workouts
  4. 10.04.13 - Friday workout

    by , October 4th, 2013 at 02:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Chris, Roger and Mark. Dave came back from his Swiss vacation and brought chocolate! It was a make it up as you go Friday. Here's what we did.

    SCY

    600 Warm up

    Mark's set:
    5 Rounds of:
    * 100 Free - 1:20 (did 25 stroke/75 free)
    * 100 Kick - 1:40
    50 Easy
    I led but Chris kept running into me because he was doing all free. That earned him the lead and no more drafting my breaststroke kick.

    Roger's set:
    5 x (100 IM/100 IM kick) - 3:20, 3:15, 3:10, 3:05, 3:00
    50 Easy
    Chris led but started running out of gas after #3. I kicked all br on #4 to pass and finished #5 on 3:00. Pretty happy w/ that since I didn't think I'd be able to make it.

    My set:
    6 Rounds of:
    * 100 Pull - 1:10, hard (1:03, 1:02, 1:00, 1:04, 1:00, 1:00)
    * 50 Pull - 1:10, easy
    2:00 Rest
    100 Timed pull (:57 - no drag suit)
    50 Easy
    Chris moved over a lane so he, Dave and I could battle this one out. I stayed ahead on the first five. Chris got me on #6 but paid the price and had to get out of the pool to throw up. With Chris out, it was just me and "Sally Save-up" Dave for the last one. I dropped my drag suit so I'd have a fighting chance but he edged me out. Fun set! Nothing like three evenly matched swimmers going at it.

    10 x 25 Choice - :40, hard
    Each of us chose two 25s. I think we went bk x 2, br pullouts - no breath x 2, fly x 2, pull x 2, and choice x 2

    10 x 25 hard kick - :40

    250 Cool down

    (4500 Total)
    Categories
    Swim Workouts
  5. Friday, October 4, 2013 9:00-9:45am

    by , October 4th, 2013 at 01:58 PM (Fast Food Makes for Fast Swimming!)
    I wasn't too motivated today in the water, but at least I got in, and did a fly set as well. Man, my fly endurance has really gone down the drain too! 200 Fly doesn't sound too appealing to me at the moment.


    Warmup:

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    (1000/1000)

    10 x 50 Fly @ 1:00, ranged from :33-37 ugh!
    (500/1500)

    4 x 75 Free Pull @ 1:05
    4 x 75 Free Pull @ 1:00
    (600/2100)

    100 EZ and out

    ------------------------
    2200 Yards

    During my fly set, two different people came on deck looking for lane space, I moved over to the side to allow them to enter, but they just sat and waited for someone else to get out of the other lanes which already had two in each. I don't know why people can't circle swim, or get in with a butterflier. I will do 1 arm drill going by someone if I fear it's going to endanger them any at all, especially at the age of many of the folks I swim with.
    Categories
    Uncategorized
  6. Workout 10/04/13: noon

    by , October 4th, 2013 at 01:21 PM (Maple Syrup with a Side of Chlorine)
    Had another great class last night, although I was a bit behind the curve since I missed last week altogether. I'm thankful to be able to take college Bible classes so close to home.

    200 Fr/200 Bk/200 IM drill

    4 x
    -100 kick with board
    - 300 Swim (focus on middle 100)

    2 x
    - 4 x 50 on :45 Quarter's Strong
    - 1 x 50 ez Back

    100 loosen and out
    (Solo/Rec/2800 yds/50 min)
    ----------------------------

    Busy day to finish out here (soccer game, meeting a friend, Kid's Club through church, beholding perhaps the largest peanut butter cup in the world, and maybe the tail end of the hs football game). The rest of the weekend looks pretty booked already as well.
    Categories
    Swim Workouts
  7. FAST Fri Oct 4th, 2013 SCY

    by , October 4th, 2013 at 11:23 AM (Ande's Swimming Blog)
    FAST Fri Oct 4th, 2013 SCY

    Swam Thu Lifted Wed

    Whitney Coached,
    6:00 - 7:30 dove in around 6:01
    swam with various dudes,
    Brad, Todd, Tyler, Alley, Korey, Gull

    Warm up
    went around 1000


    Main Set

    50 FR fast in heats dive off the side
    went 24

    100 easy

    100 FR fast 2 swimmers per heat
    went 54

    200 easy

    200 FR fast
    went 1:59

    300 easy

    500 fr strong
    went 5:31

    500 ish easy

    200 K
    went ? 2:30ish

    100 easy

    100 FR fast
    went 53

    150 easy

    50 bk fast
    went 25.8

    200 easy

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    DAYS TILL

    Might do another one in late Nov / early Dec, haven't decided yet.
    Categories
    Swim Workouts
  8. Friday, Oct 4, 2013

    by , October 4th, 2013 at 11:07 AM (Trying to Train Smarter, Not Just Harder)
    Not feeling it today - felt like I shoulda perhaps stayed in bed - just had no "get up and go" in me - not that I was hurting or achy or felt depressed - just not real motivated, I guess.

    So I got there early, but the stupid lifeguards got up in the stand early, so it looked like I was late! Great - not a good way to start off - missed the first 2-300 of warmup.

    400 back/free
    4 x 150 P on 2:05
    300 kick
    10 x 50 @ :45
    500 swim
    400 pull no paddles
    300 pull w/paddles
    200 kick
    100 breast/free by 25's
    100 easy
    2 x 250 Pull w/ snorkel no paddles
    2 x 250 Pull w/paddles no snorkel
    2 x 250 Swim w/fins working the turns only
    250 breast/free
    100 easy
    Total:5250
    Categories
    Uncategorized
  9. Week 53 - BS Friday

    by , October 4th, 2013 at 08:29 AM (After a long rest)
    No it's not what you naturally think of as Bs, instead this BS stood for "Beat Stewart" Friday. Today's theme was both to beat me to a pulp physically and the main set involved me swimming 125 to the others in my group swimming 100s on the same time and there goal was to beat me(which they did, but not by much).

    I lifted last night and focused on chest and back instead of legs. last night continued the 10,8,6 reps per circuit. I did a pretty long warmup on the vasa and a cool down set on the vasa.

    15minute vasa swim bench
    3x(bench press, inclined bench press, seated row hands inside, seated row hands outside, lower back extension, military press, lat pull down hands inside, lat pul down hands outside)
    4 min vasa swim bench at 80% effort
    3 min vasa swim bench 70% effort
    2 min vasa swim bench 60% effort
    1min vasa swim bench 50% effort


    Todays swim

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    8x75 kick best average on 1.30
    200 easy
    8x125 BS set on 1.40
    200 easy
    10x50 swum 25 stroke drill, 25 free on 1 min
    200 Free from the block AFAP

    Warm down
    400 easy

    Total 3600scy

    On the best average kicks I went 57,58,58,59,59,58,60,59. The 125s were really tough and I held mainly 1.15s, but started out at 1.10. The 200 from the block was awesome. I felt good and went 153+. My splits were 25,29,29,29. Despite being tired I really felt like I could have gone quicker. My coach said I went out to hard, but I just felt like I hit the wall hard at 125 and took a little bit to get going again, and other than that I think my second 100 would have been a second quicker. 29.highs are great after that workout and I can't wait to get some rest and swim this in a UsAs meet.

    Updated October 4th, 2013 at 10:13 AM by StewartACarroll

    Categories
    Swim Workouts
  10. Friday Flyer - short course edition

    by , October 4th, 2013 at 07:27 AM (Mixing it up this year)
    Today the pool was short course instead of the usual long course friday so I had the lane to myself. Got to love it!

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:26, 3:18, 3:14, 3:10, 3:01 this felt better each time
    5x100@1:45 free w/snorkle, strapless paddles & bouy long and loose went 1:31, 1:28, 1:26, 1:24, 1:22
    500 free kick w/zoomers moderate pace
    100 free easy

    Total 3100 yards
    Categories
    Swim Workouts
  11. Thursday 10/3/13

    Thursday 10/3

    "Putting the 'R' in 'Recovery'"

    PM only SCY

    2x
    300 swim
    4x75 @ 1:30 k/dr/under H2O kick by 25 w/ fins
    300 pull breathing 2-4-6 by 50 w/ buoy + strapless paddles

    3x
    300 pull every 3rd 25 NO BREATH w/ buoy + strapless paddles
    4x25 @ 1:30 AFAP w/ fins

    10x150 swim w/ fins breathing 2-4-6 by 50
    3 @ 2:00
    3 @ 2:10
    4 @ 2:15

    200 EZ

    Total: 4700

    The 300 pull every 3rd length 0 breath was probably one of the toughest breath control exercises I have ever done. I am pretty good at holding my breath, but especially coming off the sprint 25s on rounds 2 and 3, it was a close call. The no breath 25 I also executed turn-to-turn, meaning I came into the wall without a breath, flipped, did the 25, then flipped again and took 1-2 strokes before breathing again. I was slowed down somewhat by the use of the strapless paddles, but I wanted to go easy on the shoulders today. On the 25s I did half of them fly and half free. Most of the FL were 10.9-11.1, with the fastest being a 10.6. For the FR, I was mainly 10.0-10.2, with a 9.9 and a 9.7 also to my credit. First meet of the season starts tomorrow evening. Friday is the "distance" day, and I am entered in the 200 FL and 500 FR. Saturday I am swimming 50/100 FR, 50/100 BR, and the 200 I.M.
    Categories
    Swim Workouts
  12. Workout 10/03/13: OW

    by , October 3rd, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    I was able to pound the pavement again today and went for 2.3 mile run in just over 24 minutes this morning. I was not really feeling like it, but since I didn't run on Tues due to the (scrubbed) OW swim on Wed, I pushed myself out the door. It worked out well, since I had time after some Rx Task Force stuff to knock out before going to the college for Chapel. Lena and I had lunch out, then I headed over to Lake Paran for an OW swim.

    The weather the past week has been gorgeous, with hardly no precipitation and daytime highs in the low to mid 70's under almost fully sunny skies. Never happens on my vacations! haha I couldn't get into the normal parking lot above the beach due to construction, so I went the back way to the boat launch on the other side. No one was around at 2pm, so I ventured into the water.


    "Cold" I thought as I tried to splash some water on my body. After my belly button dipped below, "wicked cold." I reserved myself just to swim to the beach, where I measured the temperature. 58 degrees. I could tell it was under 60 since I swam heads-up free the whole way. Since I didn't turn into a popsicle on the way over, I worked at keeping control of my breathing and went to the far northern edge, aiming for a beautiful red-leaved tree. I finally got over the "ice-cream" headache after eight minutes, but then my neck was super stiff. I expected this, but not the discomfort for as long as it lasted (about 15 minutes). No wonder other endurance athletes use warm water drips around their necks!

    As I circled back to the launch, I was startled by some orbs of green globs in places. The water is shallower in that area, and I don't need any help getting freaked out in the OW. (I still think of that "Jason" clip Tim posted last year with dread, especially when I swim alone.) I made it back to the area of the van, then did a smaller loop. Oddly, there was an older lady, in her 70's, doing breaststroke near the beach. Back and forth she went. Cool.

    So, to test my cold water tolerance, I made it 0.91 miles in 58 degree water in just over 30 minutes. That temp is 4 degrees colder than my previous low. Like the limbo, I'll try it again next week, as long as Jason stays away.
    Categories
    Swim Workouts , Open Water
  13. Adding in Kickboxing! Oct 4, 2013

    by , October 3rd, 2013 at 07:16 PM (Trying to Train Smarter, Not Just Harder)
    Having an amazing week. Work is rather light, but moving smoothly - my new nurse is a sweetie and really getting the hang of things, the MA is also seriously stepping up to the plate & I am lucky to have them.

    Asked a friend who is visiting from Miami to go to the gym with me today, and she introduced me to kickboxing! What a blast!!! I can hardly wait until Saturday to go do it again! Spent an hour at the gym, so I had to cut my swimming back a wee bit. Am really enjoying HIT on my solo swim days. Here's today's workout:

    600 warm up (100 free, 25 back/breast, Repeat)
    6 x 100 pull @ 1:30 w/50 easy after #3 & 6
    12 x 25 fly - 25 shooters, 25 drill, 25 swim @ :45ish
    50 easy
    12 x 25, 3 breast, 3 free: 25 drill, 25 4-cycle speed play, 25 sprint @ :30
    100 easy
    total: 2050

    Fun day, feeling fast and confident, in and out of the pool - this is the life!
    Categories
    Uncategorized
  14. Wed, Oct 2nd, 2013

    by , October 3rd, 2013 at 07:07 PM (Trying to Train Smarter, Not Just Harder)
    Having a pretty good week w/workouts

    400 back/free
    300 pull, speed play by 50's
    200 IM, drill/swim by 25
    100 fly/free
    100 easy
    8 x 125 pull @ 1:50, desc 1-4, 5-8
    200 easy
    8 x 200 free @ 2:40, last (fast) one w/in 12 sec of best time (did low 20's)
    100 easy
    4 x 25 4 cycle speed play @ :30
    100 easy
    4 x 300 breast free
    300 easy
    Total: 5300

    Updated October 3rd, 2013 at 07:17 PM by Celestial

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    Uncategorized
  15. 10.03.13 - Thursday workout

    by , October 3rd, 2013 at 05:01 PM (Pete's swim blog)
    Swam w/ Dave and Carole. Falling behind on my blogging but I've still been at it. Missed Saturday due to a meet @ the hsv nat. Otherwise, we've been sticking to 4.5K-5K each morning.

    SCY

    600 Warm up

    100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Easy

    Dave led the lane for a while and I took over for the big mountain. Wasn't too bad. Held 1:15 pace for the first 300, 1:12s for the 400 and 1:17s for the last 300.

    6 x 100 Up/Down Kick w/ fins - 1:30 (:10), start w/ 100 kick

    12 x 50 pull - :50, 2 easy/2 hard

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  16. Knock Out Punch, Thurday, Oct. 3

    by , October 3rd, 2013 at 02:51 PM (The FAF AFAP Digest)
    I was struck down by a nasty nasty cold and was out of the water for 4 days. I've still got a bit of a hacking cough, but got in a short swim at Pitt today. Nothing fast, still too out of it. Unfortunately, this means another week of training down the drain just when I was starting to get in the groove.

    Swim/SCY/Solo:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    6 x 25 shooters
    9 x 50 stroke + 50 EZ
    5 x 50 DPS free
    100 EZ kick

    Total: 2000
    Categories
    Swim Workouts
  17. 10|3|13 LCM

    23 x 50 free on 2:00
    • 1-6 were easy
    • 7-23 0:38 average
    • 20 was 0:36
    • several done with 2-beat and were not slower


    400 easy WF

    4 x 50 flutter kick on 3:00
    • 57-58
    Categories
    Uncategorized
  18. Thursday, Oct. 3, 2013 9:20-10:30am

    by , October 3rd, 2013 at 02:18 PM (Fast Food Makes for Fast Swimming!)
    Enjoying Day #2 of my "weekend". I have my two days off for the week in the middle, that way I'm available for the whole weekend. Plus the following week, it looks like we'll be running both lines, so I'll probably be working all 7 days of the week or more! $$$$$

    I'll be missing the Bainbridge Island meet this coming weekend. I try to head over to Seattle every October for this meet as I can generally get some pretty good competition in my races, but not this time. (Kirk, this means you have to win the 500 this year).


    Warmup:

    1000 Free - descend the last 500 by 100s
    I was breathing pretty hard by the end of this
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00
    (500/1500)

    3 x 300 Free Pull @ 4:00 (Desc. 1-3 went 3:42, 3:36, 3:29) It was nice to get back to a 1:10 pace on something again
    (900/2400)

    Kick Set
    All SDK on back w/ short fins:
    "8 x 150s" @ 2:30 as:
    • 100 @ 1:55, 50 @ :35
    • 100 @ 1:50, 50 @ :40
    • 100 @ 1:45, 50 @ :45
    • 100 @ 1:40, 50 @ :50
    • 100 @ 1:35, 50 @ :55
    • 100 @ 1:30, 50 @ 1:00
    • 100 @ 1:25, 50 @ 1:05
    • 100 @ 1:20, 50 @ 1:10

    (1200/3600)
    Originally I didn't know where I was going, or what I was planning with this set as I pushed off at the beginning. The set just sort of materialized as I went...and kept getting longer and longer.
    The 50s at the beginning were tough, then the middle portion became a good workout on both distances, then at the end I had to push the 100s, and float recovery on the final 50s. Turned out to be a good set.

    100 EZ

    8 x 25 (Odds Fly 200 Pace w/ 2up 1 down breathing, Evens Free cruise) @ :30

    100 EZ

    -----------------------------
    4000 Yards
    42.5% of the workout kicking = ??????
  19. Week 53 - Thursday

    by , October 3rd, 2013 at 01:36 PM (After a long rest)
    My legs are so sore and stiff from Tuesdays legs weights and yesterdays kick sets I could hardly stand when I got out of bed this morning. Luckily I did a long aerobic swim today with little to no intensity on my legs.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    All of these were swum with paddles and pull bouy and were on 1.10 base send offs
    100
    200
    300
    400
    500
    400
    300
    200
    100
    100 easy
    12x75 on 1.15 swum kick, drill, swim

    Warm down
    100 easy

    Total 4300 scy

    I was holding 1.03-1.05 pace throughout the main set and felt pretty comfortable. I do feel like my aerobic base is stronger than its been which is a great sign. The 12x75 were active recovery.
    Categories
    Swim Workouts
  20. Wednesday night practice...

    by , October 3rd, 2013 at 01:08 PM (Alex's swim journal)
    Stopped by Carthage College again last night after work (and hope I'm able to keep going Monday and Wednesday nights, if nothing else it helps to push me out of the office by 6:30PM). Anyway, here's what we did:

    WU (1000):
    400 swim (I did a lot of drill here)
    300 pull w/ buoy
    200 kick (I did a little on each stroke)
    100 IM (went low 1:40s, not that great)

    MS (1800):
    10 x 100 on 2:00
    --odds free, evens IM; I held 1:24-1:25 on the fr and 1:39-1:40 on the IMs.
    4 x 200 on 3:30
    --odds stroke, evens free; on these I was going on more like a 4-5:00 interval because Jackie would stop me between reps to coach me a bit. I did 200 back (about 3:25), my freestyle 200s were in 3:10-range (really slow, but I could feel the fatigue at this point and was also trying, somewhat unsuccessfully to keep that left arm form crossing over), my final stroke 200 was 100 fly/100 back (first half of the 4IM)... and I got lots of pointers on the fly afterward from Jeff and Jackie (Jackie said the back has actually improved a lot and looks good, but I think she might have described my fly as "gawd awful"... I was hoping for aweSOME not awFUL, but oh well, lot's to work on... they actually know I've only just learned fly this year, and were just giving me a hard time, which I need sometimes to motivate me).

    CD (200): Some fly drill and then 100 pull w/ buoy.
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