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  1. 3|28|15 SCM

    Did weighs yesterday, worked chest, back, shoulders, biceps, triceps, quads, behind, and then stretched.

    SCM - 45 minutes

    4 x 25 fr on 0:20, with fins / snorkel
    10 x 25 fr on 1:00, with fins, hypoxic (13's)
    20 x 25 fr on 0:30, with fins, breathe every 2nd stroke (left - evens, right - odds)
    20 x 25 fr on 0:30, with fins / snorkel, sprint form but slow
    20 x 25 drills on 0:30, with fins / snorkel
    4 x 25 combat stroke
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  2. Sat., March 28

    by , March 28th, 2015 at 06:00 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Sewy

    Warm up:

    650 various
    100 scull
    5 x 50 free w/paddles @ 1:00
    50 EZ

    Main sets:

    2 x 100 fly w/fins (:5 break @ 25s) + 100 EZ

    8 x 25 fly w/fins @ 100 pace @ :40
    100 EZ

    20 x 25 back w/fins @ 100 pace @ :40
    100 EZ

    8 x 50 free w/paddles @ 1:00
    100 EZ

    Total: 2850


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

    I drove to Sewy and found the pool closed for a kids' event (not listed on the website). I had to wait 45 minutes, so I stretched/did yoga and sat in the hot tub for awhile. I was beat after yesterday's workout, and still felt tired today. I'm sick of feeling run down. Between the sinus infection and follow on ear infection, I've been out of sorts for 5+ weeks. If I don't get better soon, I won't be too jazzed up about racing ...
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    Swim Workouts
  3. Two miles, 2400 faster than 1650 pace

    by , March 28th, 2015 at 04:12 PM (Alex's swim journal)
    Swam 3500 SCY/70 minutes today with 2400 of it in a pace that is faster than my 1650 pace goal for the spring (1:30/100y). Long rests though, but I'm hoping this will trick my body into thinking the 1650 pace easier. I'm such a slow-twitch guy that it's real easy to fall into that 5K pace, which then makes the mile-pace seem really hard.

    200 warm-up (100 fr/100 bk)

    Set 1:
    8 x 25 on :30 (:18-:20)
    4 x 50 on 1:00 (Desc. from :39-:36)
    2 x 100 on 2:00 (1:24, 1:22)
    1 x 200 on 4:00 (2:53)
    200 recovery/drill (used my new TYR flexfins here) on 5:00

    Set 2:
    8 x 25 on :25/30 (:18-:21)
    4 x 50 on :50/:55 (around :40)
    2 x 100 on 1:45 (1:26-1:27)
    1 x 200 on 3:30 (2:56)
    200 recovery/drill on 4:00 (w/ fins again)

    Set 3:
    8 x 25 on :30 (:17-:19)
    4 x 50 on 1:00 (around :38-:39)
    2 x 100 on 2:00 (1:24, 1:25)
    1 x 200 on 4:00 (2:57)
    200 bk recovery on 4:00

    300 cool-down
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  4. Week 130 - Saturday

    by , March 28th, 2015 at 02:21 PM (After a long rest)
    I slept like a baby last night and felt ok when I woke up but could have done with a couple more hours of sleep. I think a nap is in order later today. My ear is still not back to normal and suspect I will have yet another doctors visit next week. My allergic reaction to the shot has completely come out and I look like a teen with acne. I have blisters on my chin, cheek and ear. Despite this I do feel much better than I did earlier in the week. Today the pool was setup LCM and we did our 16x100 set done at 400 pace. Today was a big welcome back to long course. Oh did I hurt.

    Warm up
    8x100 on 1:30 with a snorkel
    8x50 kick on 1min

    main set
    16x100 on 2:10 at 400 race pace(1:05)

    warm down
    200 easy

    i started at 1:05 but soon slipped into a 1:06 pattern. This set hurt so much more than the scy version. On 12 I felt like I was going to throw up but somehow this feeling translated into a pop in my ear at the turn and I had instant pain relief in my ear. It was almost like a pocket of pressure let go. I skipped 13 and then finished out the last 3 holding 1:07s. This set hurt a lot and I mean a lot. I think after taper it's going to take several weeks to be able to get to 16 at 400 pace.
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    Swim Workouts
  5. Workout 03/27/15: evening

    by , March 27th, 2015 at 08:22 PM (Maple Syrup with a Side of Chlorine)
    I had a couple of busy days at work, including a conference call with regional and zone directors and some bug wigs at the main office in regards to our immunization services .. I was able to articulate how we have gotten to this point and what we are doing to continue strong in helping adults stay current with shots. I was able to sit in on the last hour of class at the college last night and found this neat article about the school that I would like to share.

    I spent the day helping my mother-in-law move today. It's always funny how long it seems to take to load a uhaul, but how quickly it gets emptied! She only moved across town, but the killer was that she is now in a second floor apartment so I had quite the dryland workout! Hopped into the pool for a quick swim tonight ...

    200 free/200 back/200 im drill
    600 shark swim
    Noah's Ark with snorkel
    100 loosen and out
    (Solo/Rec/1800 yds/30 min)
    --------------------------------
    A few other items of interest ...

    - Received the first entry into the swim meet, which is a month away.
    - I will be off to a coaching clinic tomorrow in Worcester, MA, that is focused on Open Water training. With snow in the forecast I am anticipating a three hour one way trip, so an early start.
    - I slipped in a top ten time for 2014 scm in the 200 fly -pretty cool.
    Categories
    Swim Workouts