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  1. Workou 10/25/16: evening

    by , October 25th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x
    - 4 x 75 kick/swim/pull on :20sr [1:20 interval]
    - 1 x 50 non-free, on next top or bottom...
    - 1 x 50 FAST
    - 100 loosen [did extra 50]

    4 x 50 AR on 1:05
    [Masters/Rec/2450 yds/60 min]
    --------------------------------
    Another good turnout in the pool, as I swam with Greg, Eric and Tim split a lane, as did Carol and Rebecca. I worked fly and back on the 75 swim, and descended the fast 50's [30,28,27].
    Categories
    Swim Workouts
  2. Tuesday 10252016

    by , October 25th, 2016 at 02:34 PM (aztimm's training blog)
    Tues AM masters swim workout @ Nitro
    SCY

    w/u sets:
    300 swim
    200 kick
    200 pull
    200 swim

    transition:
    4 x 50 @ :50

    main sets:
    16 x 25 @ :40, 4xIMO
    50 easy
    100 fly or IM
    50 easy

    12 x 25 @ :40, 3xIMO
    50 easy
    100 back
    50 easy

    8 x 25 @ :40, 2xIMO
    50 easy
    100 breast
    50 easy

    4 x 25 @ :40 IMO
    50 easy
    100 free
    50 easy

    200 w/d

    TTL: 3100 yards

    after swimming o/w over the weekend, LCM yesterday morning, and ultra-LCM late yesterday, SCY today seemed very short. took me quite a while to get used to it...and my whole stroke changes (definitely from open water to pool, maybe slightly from LCM to SCY).

    that said, this was one of the best workouts I've had at Nitro, definitely in the top 10. we had about 8 or so people doling it together (we each had our own lanes). doing things together like that remind me of swimming with Paul & Laura at Mesa.
    also doing a Tuesday sprinty set reminded me of Mesa too.
    I can't remember the last time I did a timed 100 breast. I was 1:32, not horrible, but far off where I should be.
    My 100 free was 1:12. I was hoping for 1:10, but there's always tomorrow (I can provide a laundry list of excuses )

    also today I finally tried out my new toy in the pool--my Apple Watch. I got it as a birthday present a few weeks ago. I knew it was possible to use in the water, but I was hesitant to try. after figuring out how to do it (you need to follow some steps, as the hardware essentially seals up, then you have to open it when you're done), I felt comfortable enough to try. and at Nitro, if it fell off, it wouldn't be too difficult to find (I almost wore it at Barton Springs but this concerned me).
    the watch kept track of total yardage, average HR, total time, number of laps (you put in the pool length), splits per 100, calories burned, etc.
    of course it didn't track any kicking, nor did it count when I did some 1-arm fly with my non-watch arm.
    all that said, it was pretty good, and I hope to further experiment.
    probably for one of the few times, under, "Stroke Type," I have, "mixed"
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout 10/26/2016

    by , October 25th, 2016 at 11:45 AM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30
    4 X 50 descend 1:00
    2 X 100 kick 2:15
    Two rounds

    1 X 75 build 1:15
    1 X 50 @ 100% 1:00
    2 x 100 cruise 2:00 #2 on 2:30
    Four rounds--choice

    12 x 25 sprint :40

    1 X 400 6:00
    1 X 300 4:30
    1 X 200 3:00
    1 X 100 --
    PULL

    WARM DOWN: 4 X 50 easy

    4200Y
    Categories
    Swim Workouts
  4. Identical pulse plot

    by , October 24th, 2016 at 10:29 PM (Of Swimming Bondage)
    Oh, I could blow up the scale on the axes and make it look like my Salo Pulse Plot results from today were dramatically different from a month ago, but they were essentially the same. Yeah, there was a slight migration of the slope down and to the right, indicating, in theory, a slight gain in aerobic fitness, but it was pretty much the same.

    The one realization from both my race yesterday and the pulse plot today is this: with the meet three weeks away and my focus on the 400 IM, I've got to turn my attention to more speedwork.

    Here's what I've entered in the Ron Johnson Invitational (https://www.clubassistant.com/club/m...1044&smid=8251) on Nov 12th and 13th:

    Event
    Number
    Sex Distance Stroke Time Date
    3 Men 50 SCM Breast 0:34.25 11/12/2016
    5 Men 400 SCM IM 4:55.55 11/12/2016
    10 Men 200 SCM Fly 2:21.09 11/12/2016
    17 Men 100 SCM IM 1:02.91 11/13/2016
    20 Men 400 SCM Free 4:19.70 11/13/2016
    25 Men 50 SCM Back 0:30.01 11/13/2016
    27 Men 100 SCM Free 0:55.72 11/13/2016

    I'm pretty psyched for the first day: I am not expecting to be super-fast, but my fly feels good and I always love the 400 IM. After that, I'd really like to see if I can beat that 400 free time on Day #2. That 400 free time dates from 2005 for me and remains my best non-bodysuit time. As I ranged in the '08 to '09 bodysuit era between 4:06 and 4:11+, I figure I should be capable of a 4:16 at some point. I don't think this is the year, but I do want to see if I can beat that.
    Tags: pulse plot
    Categories
    Swim Workouts
  5. Week 212 - Monday

    by , October 24th, 2016 at 09:22 PM (After a long rest)
    I slept awesome last night and woke about 30minutes before my alarm was due to go off. My daughters swim group is swimming Monday and Thursday and it's been great fun going too and from the pool with her. She is not very chatty before practice but after has been very special. Even though the ride is only about 10minutes I am treasuring the time we spend together.

    Today I decided to swim rather than kick and I felt pretty good. My elbow is sore but not painful from over use. Where they did the injection my elbow is bruised pretty good. I went pretty smooth this morning.

    Warm up
    400 free with snorkel
    6x50 catch-up on :50
    200 easy

    main sets
    12x150 free with snorkel on 2:10
    200 easy
    8x100 kick best average on 2mins
    200 easy
    12x75 with fins done as 25 under, 50 back kick on 1:10

    warm down
    200 easy

    tom kept telling me to go smooth and not to push too hard today. I ended up holding the 1:34-1:36s on the 150s and felt pretty good throughout. On the best average kick Set I was much slower than I have been previously and held 1:24/:25s. I was at least consistent.

    Updated October 25th, 2016 at 09:16 PM by StewartACarroll

    Categories
    Swim Workouts
  6. Monday 10242016

    by , October 24th, 2016 at 08:51 PM (aztimm's training blog)
    Monday AM masters swim workout @ Nitro
    LCM

    w/u sets:
    300 swim
    300 kick
    300 swim
    300 pull
    300 swim

    main, 3 rounds:
    2 x 100 kick @ 2:00
    2 x 100 swim @ 1:50
    50 stroke
    50 easy

    wrap-up:
    6 x 50, did as 3 @ :50, 3 @ :55

    w/d:
    200 easy

    TTL: 3500m

    water felt almost chilly, but after my swimming adventures from the weekend, I found it very refreshing.
    I really liked the long warm-up, was perfect for me.
    shared a LCM lane with 1 other, a gal I hadn't seen for a while. was nice to swim and chat a bit.



    I had a work meeting in the SW part of town. rather than drive home in Austin's rush hour traffic, I finally made it over to...
    Barton Spring Pool!


    calling it a pool is a bit of a stretch; it does have concrete sides, but most of the bottom is just rocks. there's quite a bit of plant life, and of course it is home to the Barton Springs Salamander.

    I briefly chatted with the lifeguard before I got in. He said water temp was 73F (air was low 80s at 4:30pm). He also told me that from his stand to the dam was about 200m.

    I did 5, "laps,", where to dam + back was 1 lap:
    * did 3, then maybe 5 min break
    * another 2

    So TTL about 2000m

    I'm glad I finally made it there, and it it has an interesting vibe. very relaxing. and there was a little traffic coming home after, but it just didn't seem so bad.
    Categories
    Swim Workouts
  7. Sun Oct 23

    by , October 24th, 2016 at 06:22 PM (The FAF AFAP Digest)
    I did 1600-1700 EZ at Bethel Park.

    The right arm swelling has not improved at all. It seems to get worse with swimming and the compression sleeve is not helping. This suggests it is not lymphatic in nature bc exercise and compression normally help that. I had an emergency appointment with my internist today. She sent me for a mammogram and sonogram. They were negative. I am supposed to get a chest CT scan next. There is no medication they can offer. They have no idea what the reason is for the swelling. My internist doesn't think it's idiopathic bc it is localized. I need Dr. House. It is all very upsetting.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout 10/25/2016

    by , October 24th, 2016 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    10 X 50 1:15--choice
    #3-6-9 are fast

    4 X 250 pull 3:45
    Negative split each swim

    3 X 50 1:10
    1 X 100 @ 100% 2:00
    3 x 50 1:10
    1 X 50 @ 100% 1:30
    3 x 50 1:10
    1 X 50 @ 100%
    4 X 50 warm down 1:00
    All choice

    4050Y
    Categories
    Swim Workouts
  9. OW Sprinter and the weekly 4IM Test Set

    by , October 23rd, 2016 at 08:14 PM (Of Swimming Bondage)
    It was a picture perfect morning - sky, water, air and companions - out at Lake Pleasant for our AZ State Masters Open Water Championships -



    This is the third year we've done this and, while we're not getting huge numbers, the participation has increased each year. I really couldn't have asked for better conditions - once you got away from the shore where the dirt was dredged up by people walking in, the water was clear and a perfect 72-73 degrees. There were three distances - 1500 (called the Sprint), 3000 and 4500. Since I almost never get to call myself a sprinter and since I was not in great shape when I entered this event, I was in the 1500 distance.

    I really liked that today's course was one, long 1500 meter loop. The waves were sent off in reverse distance order, 2 minutes between waves. For those of us in the lead of the sprint wave, that had both a benefit and a detraction. On the positive side, there was a line of people as far as we could see on every stretch of the course ahead of us: sighting was super-easy. On the downside, I had a good race going with a mid-20-something guy for about the first ~250/300 and last ~250/300 yards when I could see him, but I completely lost track of him during the middle part of the race when we were passing the mid & distance waves. It was great seeing him as I rounded the last buoy as it really motivated me to sprint to the finish. I managed to hold him off and win overall by a couple of seconds.

    After the swim and an early lunch with some of the guys from the race, I hit the JCC and notched 2.2 miles on the treadmill. I followed that with a steam and called it a day.

    I would have liked to have swim a bit more volume this week (I was about 1,200 shy of my 20K goal), but I think the quality and intensity of my training was better than the week before. I did my 400 IM test set yesterday and, while the drops weren't dramatic, all of my strokes are feeling better and stronger:

    Warmup sets (1,250)

    • 1 x 300: IM, kick-drill-drill by 25
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:14s on every single one
    • 8 x 25: on 0:35, w/monofin going twice thru 2 breaths moderate, 0 breaths moderate, 1 breath moderate, 0 breaths AFAP
    • 8 x 25: on 0:35, odds easy, evens strong IM order
    • 4 x 25: on 0:30, going 5-6-7-8 AFAP strokes off the wall and then cruise
    • 1 x 50: easy


    400 IM Test Set (2,050 set / 3,300 total)


    • 8 x 50: on 1:00, 2 each stroke, build the odds and make sure the evens are at your target 400 IM race pace
      • In SCM, my dream is to approach the 4:39.8 I did in 2008 in a tech suit. That race was split 1:03.8, 1:11.5, 1:21.1, 1:03.4 so target 50 times would be 33.5 (2nd 50 of fly), 35+ (back), 40+ (breast) and 31+ (free)
      • My SCY splits to dream of would be 29+ fly, 31+ back, 36+ breast, 29.0 free
      • 09/17/13 - 35+, 35, 42, 33
      • 09/23/13 - 33, 35, 40+, 31+ (much better!)
      • 10/06/13 - 34, 35, 41, 32 (a little sluggish)
      • 10/27/13 - 33, 34+, 41, 31- (much better than expected)
      • 10/30/13 - 33, 34, 40+++/41---, 31-
      • 04/01/14 - 0:33, 0:35, 0:40+, 0:32
      • 04/14/14 - 0:33+, 0:35+, 0:41, 0:31+
      • 06/01/14 - 0:33+, 0:35, 0:42, 0:31
      • 06/27/14 - 0:34, 0:35, 0:42, 0:32
      • 07/27/14 - 0:35, 0:35, 0:42, 0:32
      • 05/21/16 - 0:36, 0:37, 0:42, 0:33+
      • 06/12/16 - 0:34, 0:36, 0:41, 0:33
      • 10/02/16 - 0:35, 0:35, 0:42, 0:31+
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 0:35, 0:36, 0:43, 0:33
      • 10/22/16 - 0:34, 0:36+, 0:42+, 0:33

    • 4 x 100: on 1:50, do as 100 IMs, descend to your target race pace divided by 4, ideally starting on #1 no slower than 12 seconds above that
      • SCM target would be to descend from 1:22 to 1:10
      • SCY target would be to descend from 1:14+ to 1:02+
      • 09/17/13 - 1:23, 1:22, 1:19, 1:14
      • 09/23/13 - 1:21, 1:19, 1:15, 1:12+
      • 10/06/13 - 1:21, 1:17+, 1:14, 1:12-
      • 10/27/13 - 1:21, 1:18, 1:15, 1:11+
      • 10/30/13 - 1:21, 1:18, 1:14, 1:12
      • 04/01/14 - 1:21, 1:19, 1:14, 1:13
      • 04/14/14 - 1:20, 1:18, 1:13+, 1:11
      • 06/01/14 - 1:22, 1:20, 1:15+, 1:13
      • 06/27/14 - 1:20, 1:18, 1:14, 1:11+
      • 07/27/14 - 1:20, 1:16, 1:14, 1:11
      • 05/21/16 - 1:21+, 1:17, 1:15, 1:13
      • 06/12/16 - 1:21+, 1:18, 1:15, 1:12+
      • 10/02/16 - 1:23, 1:19, 1:16+, 1:15-
      • 10/09/16 - pretty much the same as 10/02
      • 10/16/16 - 1:26, 1:22, 1:18, 1:16
      • 10/22/16 - 1:24, 1:19, 1:16, 1:13+

    • Masters' Two Minutes and an easy 50
    • 2 x 200: on 3:20, build each stroke on #1, try to make #2 at your target 400 IM race pace divided by two (e.g., 2:20 in SCM, 2:05+ in SCY)
      • 09/17/13 - 2:49, 2:38
      • 09/23/13 - 2:49, 2:33
      • 10/06/13 - 2:45, 2:33
      • 10/27/13 - 2:43, 2:32
      • 10/30/13 - 2:41, 2:30+
      • 04/01/14 - 2:47, 2:36
      • 04/14/14 - 2:48, 2:30
      • 06/01/14 - 2:43, 2:32
      • 06/27/14 - 2:43+, 2:31
      • 07/27/14 - 2:45, 2:31
      • 05/21/16 - 2:47, 2:35
      • 06/12/16 - 2:45, 2:30
      • 10/02/16 - 2:48, 2:37
      • 10/09/16 - 2:50, 2:36
      • 10/16/16 - 2:52, 2:36
      • 10/22/16 - 2:54, 2:35

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    • 1 x 400: IM on 6:00, AFAP, from blocks
      • 09/17/13 - 5:36 (ugh-o-rama)
      • 09/23/13 - 5:15
      • 10/06/13 - 5:10 (1:11, 1:19, 1:30, 1:10)
      • 10/27/13 - 5:20 (1:13, 1:21, 1:32, 1:14)
      • 10/30/13 - 5:12 (1:14, 1:20, 1:28, 1:10)
      • 04/01/14 - 5:21 (no splits)
      • 04/14/14 - skipped it
      • 06/01/14 - 5:13 (from dive)
      • 06/27/14 - 5:08 (from dive) <= BEST EVER on this set
      • 07/27/14 - skipped it
      • 05/21/16 - 5:21+ (from dive)
      • 06/12/16 - 5:13+ (from dive)
      • 10/02/16 - 5:18 (from dive)
      • 10/09/16 - 5:18+ (from dive)
      • 10/16/16 - 5:19 (from dive)
      • 10/22/16 - 5:17 (from dive)

    • 4 x 50: active recovery, on 0:45, 0:50, 0:55, 2:30
    Tags: 400 im test
    Categories
    Swim Workouts
  10. Week 211 - Saturday

    by , October 23rd, 2016 at 04:01 PM (After a long rest)
    I slept much better on Friday night and woke up looking forward to the workout. I was anticipating the 16x100s which I was planning on doing kick with no fins today. Tom decided to switch it up.

    Warm up
    400 kick easy
    6x50 kick on :50

    main sets
    12x50 kick on :50 easy/fast by 25
    2x(4x200 kick on 4mins as
    #1 200
    #2 100, 100
    #3 100,50,50
    #4 50,50,50,50
    10 seconds rest after 100s, 5 seconds rest after 50s
    200 easy
    10x50 kick on 1min easy

    my legs were like jello after #4 of the 200s but I really worked hard on the set and was really pleased with the times. I was 2:50,2:48,2:45,2:40,2:49,2:47,2:45,2:40. Just a few more days and I can swim again and I will start to feel whether the pain in the elbow is going away or not. So far I am optimistic about the injection.
    Categories
    Swim Workouts
  11. Saturday 10222016: Highland Lakes Challenge Weekender Day 3

    by , October 23rd, 2016 at 03:14 PM (aztimm's training blog)
    Highland Lakes Challenge, Weekender
    Day 3: Lake Travis
    http://www.highlandlakeschallenge.com/
    Distance: about 5k

    temperatures were cool this morning, but nothing like yesterday.

    Air Temp @ start: about 55F
    Water Temp: about 75F
    Air Temp @ finish: about 70F

    this was such a beautiful swim. here's what the lake looked like as we loaded onto boats:


    they had 3 boats to shuttle us to the start. the course was point-to-point (one of my first doing that).

    here's the lake at the start:


    we were much more congested together than yesterday or Friday, but not quite mosh pit conditions. I did have a guy on me for maybe 200 yards, he bopped me once, almost taking out my goggles. I went off to a side and never had any issues after that.

    they had 4 buoys:
    * about .75 miles in
    * I'm guessing about the 1.5 mile mark
    * just before, "the final stretch." about 1200 yards from the finish
    * finish

    this was such a great swim for me. had a gal about 15-20 yards ahead most of the time with her own kayaker. so while they were close I mostly just sighted off of the kayaker. of course I did sight to the buoys (they were all touch), but for it seemed after the 2nd buoy it was a LONG time to the 3rd.

    that, "final stretch," was across a pretty wide part of the lake (the other parts were just a wide river). since they said it was 1200 yards, I had figured after that I'd be about 20-25 min (if only they had splits...) it was such a great feeling to hit that buoy, then head across and in to the shore.

    my final time was 1:36:36, not too far off the 5k I did in Hazleton, PA in August (without swimming the same the day before).


    overall I give this swim series (what I did of it at least) a very high recommendation. yes they do have a few funky rules, but if they're going to go through the trouble to organize it, they can do that.
    weather was about perfect, with near perfect water temps.
    group size is great, about 40-60 swimmers. there were some super fast guys, some not-so-fast, and nearly every speed in between. I never felt crowded, but didn't feel alone either.

    this was my first time doing a swim series like this. I've done many 3-4-5k swims, but just a one and done (most of those loops). it is a different experience coming back and doing it again the next day.
    although the distances I did were quite reasonable.
    perhaps some day I'll work myself up to something bigger.
    Categories
    Swim Workouts
  12. Saturday 10222016: Highland Lakes Challenge Weekender Day 2

    by , October 22nd, 2016 at 08:30 PM (aztimm's training blog)
    Highland Lakes Challenge, Weekender
    Day 2: Lake Marble Falls
    http://www.highlandlakeschallenge.com/
    Distance: about 3.3 miles

    had a chilly start to the day here for an o/w swim!
    it was about 47F at home when I got up, and even colder when I got to the start, 42F.

    but the water was around 76F or so. the warm water with cool area made some steam/fog:


    they delayed the start about 30-45 min to let the fog burn off.

    we had a larger group today, I'm guessing about 60 swimmers (maybe 40 yesterday), but I ever felt crowded, even at the start. as the organizers said, "there's plenty of room out there, let's use it." they frown on drafting and don't like the mosh-pit starts, so we spread out nearly across the river.

    similar to yesterday, this was a long shot downstream, a turn, then back. different today is the river/lake had more curve to it, so it took a bit to figure the best/shortest routes.
    also different today was that all of the buoys were touch, rather than swim around.
    when I got to the buoy near the dam it was right next to the rope that no one is supposed to go beyond.
    on the return there were 3 buoys spread out that we could mostly see the next, which make things go very smoothly (and it seemed to break things up).

    water was pretty flat...up until about the last 500 yards it seeme to get just a bit of chop.

    overall another really good o/w swim.

    oh my time: 1:44:54
    didn't really know what to expect, I guess this was ok. but I definitely had fun

    and here's a picture of the lake after I finished (nice and clear):
    Categories
    Swim Workouts
  13. Fri Oct 21

    by , October 22nd, 2016 at 03:53 PM (The FAF AFAP Digest)
    Swim/SCY @ Pitt

    Warmup:


    350 various (I was late, missed some warm up stuff)
    6 x 25 shooters w/fins @ :40
    8 x 25 build to fast @ :40
    -- alternated 2 @ 100 pace, 2 EZ
    50 EZ

    Main sets:

    Modified/cut back everything ...

    2 rounds:
    1 x 50 fly back @ 100 pace + 100 EZ
    1 x 50 breast free @ 100 pace + 100 EZ
    -- couple extra 50 EZs in there

    2 rounds:
    1 x 50 EZ
    1 x broken 100, :15 @ each 25 @ 100 pace
    1 x 100 EZ

    100 EZ

    Total: 2050


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


    I iced and elevated my arm all day with some diminution in swelling so decided to go swim. Unfortunately, it swelled again after practice. I spent the night elevating it and bought a compression sleeve today. I decided not to swim today since swimming makes it worse. I swam with two docs in my lane and their best guess is some lymphatic blockage that did not show up on the scan. I just really hope that this is a temporary and isolated incident and that I can swim next weekend. Definitely stressed out about this.
    Categories
    Swim Workouts
  14. Workout 10/22/16: morning

    by , October 22nd, 2016 at 03:19 PM (Maple Syrup with a Side of Chlorine)
    Even fuller house today at the pool!

    300 swim/100 kick/200 pull/50 easy

    2 x
    - 1 x 200 swim on 3:30
    - 2 x 100 swim on 2:00
    - 4 x 50 on 1:00 [did back]
    - Masters minute rest
    [first round even, second round faster]

    50 easy

    2 x [25 stroke, 25 free drill]
    4 x 75 [kick/swim/pull] on :20sr
    4 x 75 pull on 1:45 [did 100's, with snorkel]

    100 loosen and out
    [Masters/Rec/2400 yds/70 min]
    ------------------------------------
    Some to the triathletes are starting to come back and join us in the pool. Today I swam with Eric, Matt, and Tim, while Greg, Kevin, and Meg split the middle and Melissa, Rachel, Rebecca, and Mary shared the far lane. Starting to plan on some focus workouts for the upcoming months.
    Categories
    Swim Workouts
  15. Week 211 - Friday

    by , October 21st, 2016 at 09:22 PM (After a long rest)
    My insomnia has been progressively getting worse each day this week and yesterday I was awake from 1am til about 4am and decided to skip morning practice(first time in a very very long time).

    Yesterday afternoon I had another PRP shot but unlike the first one which hurt a little this one hurt a lot. The doctor seemed to take more of my blood and went really deep with the injection. Obviously this is a slight exaggeration but the needle looked like a javelin. It was huge! When we were done I had a huge knot where the plasma was injected and it took several hours to go down. I iced heavily last night and this morning my arm actually felt ok. I am back to kicking for the next week which is ok with me while the injection does its work.

    This morning i felt pretty decent and had and had a good set of descending 100s kick.

    Warm up
    700 kick

    main sets
    8x50 kick on :50
    5x100 kick with fins on 1:20
    4x100 kick with fins on 1:15
    3x100 kick with fins on 1:10
    2x100 kick with fins on 1:05
    1x100 kick with fins on 1:00
    200 easy
    5x200 IM kick on 3:30

    warm down
    200 easy

    i am pretty good with fins kicking streamline on my back and probably could have gone down to trying to make :55. I ended up holding :58s throughout. The 2IM kicks I was holding 3mins which is good for me.
    Categories
    Swim Workouts
  16. Wed Oct 19

    by , October 21st, 2016 at 03:17 PM (The FAF AFAP Digest)
    Swim/SCY @ PItt

    Warm up:

    400 various
    8 x 25 scull + kick @ :40
    8 x 50 kick w/fins @ :55
    -- did odds = flutter, even = SDK to 15m each length
    4 x 100 pull @ 1:40 (no, did 4 x 50)
    50 EZ

    Main sets:

    8 x 100 back @ 1:55
    -- no I did #3 & #6 an EZ 50, the others were 50 double shooter w/fins + 50 EZ
    100 EZ

    8 x 25 back fast @ :55
    -- 100 pace, UW 15 m
    100 EZ

    4 x 100 IM descend @ 2:00
    -- no, I did something else ... I think it was 4 x 50 single arm fly drill
    100 EZ

    6 x 25 fast back @ :45
    -- I did 4 x 25 breast and was pooped
    100 EZ

    Total: 2800


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


    I was trying to take it a bit easier than usual and do more hypoxic work and less intense work.

    Unfortunately, my right bicep hurt during practice. After practice later that night, most of my arm became very swollen. I spent over 5 hours yesterday in the ER getting all sorts of tests done. No blood clot, abscess, tumor, cellulitis, nothing. No clue why it occurred. And it is still swollen. I really hope this is going to go away soon. It's hard to sleep with it as well. Frowny face.

    Updated October 21st, 2016 at 04:36 PM by The Fortress

    Categories
    Uncategorized
  17. Friday 10212016: Highland Lakes Challenge Weekndr Day 1 LBJ

    by , October 21st, 2016 at 01:25 PM (aztimm's training blog)
    early in the week I had pretty much written off this whole thing, thinking there was no way I'd be ready to do it. plus I'm taking a beta blocker, and was told to stay out of the sun.
    but last night I got the itch to think about it. figured I'd get up at my normal time today, either swim at Nitro or walk the dog.
    I checked out the lake water temps, it said 79F at Travis, 3am today. that was all the convincing I needed

    it was about an hour drive out to Kingsland, TX where the swim began, along beautiful Lake LBJ:


    air temp when I arrived was 48F but it quickly rose up and was in the mid-60s when I finished.

    the course was 2.2 miles long, kind of a rectangle, but the ends were very short.
    I've done several 4-5k races in the past--but they were all loops. doing a length of a mile is quite different. you can stretch things out, and think about things (like that I had never done a mile straight stretch before).

    at the start I let the fast folks go. we had a quick couple of turns, getting to that mile. then I saw one gal in front, I'd guess about 10-15 yards. I figured she was holding a good pace, I just left her alone...all the way through the finish.
    evidently there were others nearby at the finish, but I sure didn't see anyone.

    as always I have several goals for these o/w races. here were today's:
    1. finish
    2. about 1:10
    3. a stretch goal of 1 hour

    my finish time was 1:00:01....so very close to #3

    they said water temp was about 77-78F. I'd like it just a touch lower, but it was fine.

    I'm registered for Marble Falls tomorrow, then Travis on Sunday. not sure if I'll do them both, kind of play things by ear. see how I feel later today. I would definitely like to swim Travis though.
    Categories
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout 10/24/2016

    by , October 21st, 2016 at 12:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick

    4 x 50 1:00
    4 X 25 sprint :45 #4 on 1:30
    Three rounds--choice
    50's: odd: easy even: fast

    8 x 50 kick 1:10
    1 x 100 swim

    4 X 200 3:00
    4 x 150 2:15
    Pull
    Descend both distances 1-4 and negative split all swims

    WARM DOWN: 4 X 50 easy

    4500Y
    Categories
    Swim Workouts
  19. IM death set and the day of leg burns

    by , October 20th, 2016 at 11:51 PM (Of Swimming Bondage)
    With my morning hours both a bit chilly for swimming outdoors (you know, 70) and taken up with getting my daughter off to school, I've been training in the early evening after the normal workday has ended (but before the evening 'workday' starts). On Wednesday night, I did the "IM Death Set" that I cribbed from here - http://forums.usms.org/entry.php?388...t&bt=122885%27 - and modified

    Quick warmup (400)
    1 x 200: IM, kick-drill by 25s
    8 x 25: on 0:30, odds easy, evens build to fast IM

    Getting going (1,300 set / 1,700 total)
    24 x 50: on 0:55, where each round of 6 is fly strong, free cruise, back strong, free cruise, breast strong, free cruise
    1 x 100: easy

    Getting the hard stuff out of the way (1,200 set / 2,900 total)
    6 x 200: on 3:00, where the odds are negative split and fly, back, breast; the evens are cruise free
    • Pretty pathetic on the fly (2:50), but I made it.
    • Back was better at 2:39
    • Breast was solid enough at 3:12. I've been working really hard on trying to keep a 'narrower profile' with both my pull and kick to reduce drag. It's really clicked and felt great on rare occasions.


    Finishing with a sprint (1,200 set / 4,100 total)
    12 x 100: on 1:45 where you go odds as fly, back, breast (twice thru) and evens as free cruise
    Try to make all of the stroke strong and your second stroke effort faster than the 1st

    Today, Thursday, I managed to ride over to the JCC in the morning and do my 20 minute / 2 mile treadmill run/walk thing and then continued with the leg-burn in the evening by repeating my KICKBASE test set:
    Warmup sets (1,300)

    • 1 x 400: IM kick-drill
    • 4 x 100: on 1:30, gentle descend, started w/buoy, paddles & snorkel and stripped down to swim and was 1:15s on every single one
    • 16 x 25: on 0:35, w/monofin, SDK on belly, in sets of 4 as #1 moderate 2 breaths, #2 moderate 0 breaths, #3 moderate 1 breath, #4 AFAP 0 breaths
    • 1 x 100: easy


    KICKBASE set (1,000 set / 2,300 total)

    The set is 4 x 250 kick as follows:


    • The aim is to try to hold a consistent, fast pace across all 250s, in the same way we try to do that on the 3 x 300 test set
    • After the first one, take about 35-45 seconds rest and set that as your interval for the remaining 250s.
    • I had used a 5:00 interval previously
    • Calculate your KICKBASE as the average 100 pace across the 250s plus 10 seconds
    • Results from August 17, 2015
      • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
      • I was 4:15, 4:14, 4:14, 4:14, giving me an average 100 pace of 1:42 and setting my new KICKBASE as 1:55 (I had been using 2:00)

    • Results from September 6, 2016
      • My breaststroke kick is still not there, so I just alternated dolphin-flutter by 25s
      • I was 4:20, 4:17, 4:15, 4:14 putting my KICKBASE at the same 1:55 pace

    • Results from today, October 20th, 2016
      • I did each of these 250s as 2 x 125 going dolphin-flutter by 25s for a 100 and then 25 breaststroke kick
      • I was 4:16, 4:13, 4:13, 4:09, giving me an average 100 pace of 1:41 which is getting me closer to dropping my KICKBASE to 1:50


    2/3rds a Broken Mile (1,250 set / 3,750 total)
    As all my freestyle efforts yesterday were cruise, I opted for two rounds of 500s done in the style of my Broken Mile set:


    • 3 x 50: on 0:50, 36s on round 1, solid 35s on round 2
    • 2 x 100: on 1:35, 1:13, 1:11+, 1:10, 1:09
    • 1 x 150: on 2:20, 1:47+, 1:44


    Wrapped up with 5 x 50 cool-down

    I've definitely picked up my volume over the last four weeks and should be able to hit about 20K yard equivalents if I stick to my weekend training plans. I can hopefully do an even longer / harder week next week, do a week of speed work and then taper for the Ron Johnson meet (https://www.clubassistant.com/club/m...1044&smid=8251). I'm not expecting super times, but do want to swim respectably.

    As for tomorrow, I'm taking it off!
    Tags: kickbase
    Categories
    Swim Workouts
  20. Sarasota Y Sharks Masters 5:30 AM Workout 10/21/2016

    by , October 20th, 2016 at 01:29 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 interval left, 2 right.

    1 X 200 kick 4:30
    12 X 25 sprint kick :45

    1 X 100 easy 2:00 2:00
    2 X 50 fast 1:00 1:15
    Four rounds.
    50's: Rounds 1/2 are free--intervals left
    Rounds 3/4 are stroke--intervals right

    8 X 100--choice 2:00
    odd: easy even: strong

    20 X 25 :40--choice
    #10 is easy on 1:30

    WARM DOWN: 4 X 50 easy

    4300Y
    Categories
    Swim Workouts