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  1. Monday July 28, 2014

    by , July 28th, 2014 at 08:50 PM (Trying to Train Smarter, Not Just Harder)
    Felt sorta lazy today, the water was a tiny bit warmer, perhaps that was it?

    600 back/free
    300 pull
    10 x 50 @ 1:00 25 stroke/25 free (I think this is where I started to feel lazy)
    6 x 100 alt 1:30 & 1:45
    4 x 150 free/back/free
    2 x 200 fast pull @ 3:15
    500 steady state
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  2. Monday, Jul 28

    by , July 28th, 2014 at 03:37 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

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

    40 x 50 w/fins done as:

    5 rounds:
    50 fly @ 100 pace @ 1:00 (:25s)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 back @ 100 pace (25 high-26 low)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 @ 100 pace @ 1:00 (did one breast and then switched to dolphin kick on back bc my shoulder hurt) (25 high-26 lows)
    50 EZ @ 1:30

    100 EZ

    5 rounds:
    50 free @ 100 pace (:24-25 flats)
    50 EZ @ 1:30

    200 EZ

    16 x 25
    odds = dolphin kick w/board @ 100 pace
    evens = EZ
    100 EZ

    Total: 4200


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

    Whew, I'm feeling petty tired from that. That's 20 50s at a 100 pace ...

    I seem to have a strain in the front of my right shoulder that hurts, especially when I swim breast. I used fins the whole time as a result. The only thing I can think that might have caused it is throwing the baseball to my dog. It's nothing big, I just need to ice and baby it for awhile.
    Categories
    Swim Workouts
  3. 3500 SCY

    by , July 28th, 2014 at 01:46 PM (Alex's swim journal)
    I'm only getting in every other day now, so I'm trying to do as much quality work as possible... a lot of pace-work for 1500 and some backstroke.

    400 EZ fr on 7:00
    20 x 100 fr on 1:45*
    10 x 50 fr on :50 (:42-:46, not feeling good at the end)
    :40 rest, then...
    10 x 50 back on 1:00 (mostly :49)
    100 EZ cool-down

    65 minutes total

    *These were mostly in the 1:28-1:29 range, maybe 3-4 in 1:30-1:31, so this is probably my current 1650 pace (as it has been for more than a year now... sigh)., but I'm encouraged by the fact that I'm just starting to get back into the swing of long freestyle interval sets.
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  4. Sarasota Y Sharks Masters 5:30 AM Workout-07/29/2013

    by , July 28th, 2014 at 01:00 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    4 X 50 descend 1:00
    3 X 100 1:45
    1 X 200 negative split

    8 X 50 kick 1:20

    10 X 50 choice 1:20
    #3-6-9 are fast

    2 X 100 IM 2:00
    2 X 50 1:15
    Three rounds
    50's: Round 1 fly, 2 back, 3 breast

    1 X 300 4:30
    3 X 100 descend 1:30
    Pull or swim.
    Two rounds

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  5. Sat-Sun, July 26-27

    by , July 28th, 2014 at 11:20 AM (The FAF AFAP Digest)

    Saturday:

    Drylands:


    RC/scap ex
    push press, 50 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    kneeling ab curnch, 140 x 4 x 12
    hip abductors, 100 x 4 x 6
    rear delt fly, 75 x 3 x 8
    godo mornings, 75 x 3 x 8
    wrist curls w/10 lb DBs, 3 x 15
    flutter kicks on back on bosu, 2 x 100

    Ellipse, 30 mintues


    Sunday: Swim/LCM/Solo

    600 various
    6 x (25 scull + 25 free w/paddles) @ 1:15
    8 x (25 shooter + 25 EZ w/fins) @ 1:15
    10 x 50 w/fins @ 1:00
    odds = free
    evens = back
    1 x 50 @ 100 pace, cramped
    150 EZ

    Total: 2000m


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

    I ended up with a recovery swim on Sunday. I was tired from weights and I hadn't had an easy day in awhile. Back to scy today!
  6. Week 96 - Monday

    by , July 28th, 2014 at 08:33 AM (After a long rest)
    I slept heavy last night and despite waking twice I felt pretty good when I woke for practice. I got a text from my coach that he made it back forms TAGS at 1am and would not be on deck this morning. Instead he texted me the workout which was mainly easy aerobic sets.

    Warm up
    400 free with snorkel
    6x50 catchup drill on 1min

    main sets
    6x100 kick on 2:20 descend 1-3,4-6
    4x200 descend 1-4 on 3mins
    8x50 drill swim by 25 on 1:10
    8x25 open,close,easy,fast on :45

    warm down
    100 double arm back

    Total 2800LCM

    The kick felt pretty strong and was going 1:45,1:40,1:35 on the descends. The first 2x200s I pulled(no paddles) and the last two I swam. I was 2:37,2:33,2:28,2:24 on these and felt ok(strong but not easy). The open,close and fast I upped the temp a little holding 15 on the fast and 16-17s on the open and close 25s. Less than one week to go now. I swim around 4:30pm next Sunday in the third fastest heat of the 800(based on entry times). This is late for me but by the looks of things this will be my latest swim. Can't wait.
    Categories
    Swim Workouts
  7. Monday, monday, ..... TAPER TIME!

    by , July 28th, 2014 at 07:40 AM (Mixing it up this year)
    I had to say goodby to my paddles and just focus on distance per stroke and some speed. Overall I felt good. My left knee is hurting some but only on pushoffs not on breaststroke kick which is weird. It is a little swollen so I will ice it and do some muscle stim on it. Same with my elbows.

    My sprints felt good and my distance felt even better.

    Now that I am back in a short course pool this is hard to see if I am were I need to be on pace. I wish we could be long course for at least this week.

    600 free
    500 free kick w/zoomers
    5x100@1:45 free went 1:29, 1:30, 1:28, 1:26, 1:22 unintentional descend just focused on getting a good pull
    5x100@2:00 free w/snorkle maintain 6 beat kick went 1:40, 1:39. 1:32, 1:30, 1:27 another unitentional descend set
    500 free kick
    4x50 from block as 25 sprints/25 easy free the odd sprints free even sprints fly
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts