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  1. Blah, blah Thursday

    by , January 10th, 2013 at 10:38 PM (Of Swimming Bondage)
    I've been burning the out-of-pool energy a little too high lately -- getting some professional neural fatigue (, thanks to Fortress for the link) due to some work-induced shorter sleep nights -- and felt it today at Lifetime when I intended to squeeze in a 2,500 SCM workout. I felt crummy on my standard 1,500 warmup and so just finished up with:

    10 x 50: on 1:00, with long fins
    • #1 as 10 underwater SDKs on belly into easy freestyle swim on the first lap into 1 underwater SDK on back off the wall into easy streamlined backstroke kick
    • #2 as 9 underwater SDKs on belly into easy freestyle swim on the first lap into 2 underwater SDK on back off the wall into easy streamlined backstroke kick
    • Repeat pattern through #5 then
    • #6 as 5 underwater SDKs on back into easy streamlined backstroke kick on the first lap into 6 underwater SDKs on belly off the wall into freestyle swim
    • Repeat pattern through #10

    I then did 2 x 25 trying for perfect stroke freestyle breathing every two to my left side. Perfection was not attained.

    TOTAL: 2,050 SCM
    Tags: ltf-az
    Swim Workouts
  2. Workout 01/10/13:

    by , January 10th, 2013 at 08:47 PM (Maple Syrup with a Side of Chlorine)
    Wow, first time I have done two days in a row all year!

    200 FR/200 back warmup

    4 x (with snorkel):
    - 50 kick with board on :05 SR
    - 100 strong FR with agility paddles on :10 SR

    1 x Noah's Ark with snorkel (went ~ 6:15)

    1 x 100 EZ, then
    1 x 400 IM (1:20, 2:45, 4:30, 5:45)

    10 x 50 on :50
    - odds: FR dolphin dives in the shallows
    - evens: Stroke (Medley Relay order), extra BK to finish (31.6)

    1 x 200 loosen and out
    (Solo/Rec/2600 yds/50 min)

    It has been weird so far this year, the pool has not been inundated with New Year's Resolutionists. The past two have yielded super crowded lanes, so I am a little confused, but perfectly ok.

    After the swim today I mailed out a printer to my daughter at school, and went to a basketball game to cheer on my son. Their team is not the most coordinated, but they were able to tie the game against the local high school, where basketball is all the rage. (Funny, the varsity team is not doing great (0-8), but of course the local paper only covers them, not the swim team, where the girls are undefeated and the boys have only lost one meet). Well, Preston's team lost in OT 45-39, but he played a good game (his best effort so far this season), and was putting some of the moves that we work on during the Sunday night practices into the game.

    I'll most likely be dry through the weekend due to work, but have gotten within two miles of my GTD. I plan to catch up to my goal pace by the end of next week.
    Swim Workouts
  3. 100s day

    by , January 10th, 2013 at 07:51 PM (Alex's swim journal)
    Today, the lunch-time (or just post-lunch) crowd was pretty light, so no need to share a lane. I did 3600 SCY in just under 80 minutes. I wanted to get in 4000, but decided on a 600-yard cool-down instead of 1000. Here's what I did:

    400 swim on 7:30 (6:45 fr)
    4 x 100 fr on 1:50 (1:28-1:31)
    4 x 50 kick IM order
    2 mins rest

    10 x 100 fr/pull on 1:45 (1:22-1:30*)
    1-2 mins. rest
    10 x 100 IM/Stroke on 2:15**
    1:00 rest

    8 x 50 on 1:00
    200 EZ fr (3:17)

    *On this set of 10 x 100 I alternated free and pull w/ buoy; the free 100s came in like clockwork at 1:24, with the exception of the second (1:28) and the last (1:22); the pull 100s came in 1:28-1:30 (no paddles) and felt like recovery swims. I focused the last eight reps or so on my hip rotation and/or keeping a higher tempo.

    **After the best set of 100s fr I'd had in a long time (perhaps ever, given the interval), I thought the stroke and IM 100s were going to be tough; in fact, after doing 100 IM on 2:15 I felt like cutting it short, but I gutted it out, I kept telling myself... "one more 100 then that's it" and eventually I was saying, "hardly any fly left, what's the big deal? Just do it!" Here's how I split up those 100s, working on 100IM, and 100-yard segments of 200 and 400 IM: 100 IM, 100 fly/bk, 100 br/fr, 100 fly***, 100 fly/bk, 100 bk, 100 bk/br, 100 br, 100 br/fr, 100 IM. I held my 2:15 interval easily enough, usually with a good 15-25 seconds rest. Fortunately, I had written this set down on my wrist so I could keep tabs of where I was between 100s otherwise I would have been thoroughly confused.

    ***I'm still not strong enough on fly to do 100 straight, so on that rep I came into the 50, took 5-7 secs rest, and then finished. I'm figuring out what to do with my hips to make the kick more effective on fly (consciously bringing my hips up when the shoulders go down, rather than just hoping everything will follow from my chest and shoulders)... that's encouraging. Once I was through that 100 fly, I felt like I might be able to get through the set ok (maybe a little worried about the breast sections); all in all I'm happy with the set, even with reduced rests (2:15 interval instead of 2:30) I was still swimming most of my segments within a couple of seconds of my seed times for this weekend's IM, BK, and BR events, which means my endurance on the strokes is getting better.
  4. Thu Jan 10th, 2013 Double

    by , January 10th, 2013 at 03:51 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    I decided to come back for more at noon.

    Whitney Coached
    noon - 1:15 dove in around 12:20 ish
    SCY UT Swim Center main pool
    Swam beside Dale, Stacy, Mary, Kellie, Bob, & Chuck

    Warm up
    missed it

    Main Set

    20 x 50 on 1:30 best ave
    did 10 fr held 28's - 30's, 10 flutter K with a board held 34's - 36, went 32 on last one

    assigned 300 swim with 3 SDKs
    did 3 x 50

    20 x 25 on 1:00
    did 8 fly & 12 flutter kick with a board

    50 easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Swim Workouts
  5. Thursday, Jan. 10

    by , January 10th, 2013 at 03:49 PM (The FAF AFAP Digest)

    RC/stability exercises, 20 min
    leg abductor, 120 x 3 x 8
    overhead squats w/bar, 45 x 2 x 10
    power wheel roll outs, 2 x 15
    standing power wheel roll outs, 2 x 8
    cable twist w/yoga ball, 50 x 3 x 8 each side
    extreme angle iso squat, 4:00
    flutter kick on bosu, 2 x 100
    long arm crunches, 2 x 50

    20 minutes foam rolling & stretching


    Took it kind of easy today -- mostly core work and skipped the plyos. I found my ankle weights the other day, so need to start using those on my flutter kicks on the bosu. And, for the first time ever, I saw someone else at the gym doing an extreme angle iso squat. It was a trainer who says he does it for explosive strength. :-) I haven't done them for a bit, so it will take my shins awhile to get used to them again.

    There are some good musing about training and practices by Paul Yetter on this blog: Some of his sets I thought Patrick might like. I saw one I might adapt for the HIT forum.

    Why recovery days should be easy: neural fatigue

    Updated January 10th, 2013 at 03:59 PM by The Fortress

    Strength Training and Dryland Workouts
  6. Thursday, January 10, 2013

    by , January 10th, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 79, 100% water clarity.
    Sunny with humidity at 67%

    Warm up
    200 RIMO

    *Set 1*
    Descending IM Ladder
    1:00 rest between each, progressive effort 1-5

    1. 1200 IM as 4x300 IMO
    2. 1000 IM as 4x250 IMO
    3. 800 IM as 4x200 IMO
    4. 600 IM as 4x150 IMO
    5. 400 IM

    *Set 2*
    1000 FR Swim w/paddles, fins, snorkel
    500 steady, 500 stronger

    *Set 3*
    8x50 as 2x IMO on :30 rest;
    25 Sprint/25 EZ

    Warm down:
    200 EZ FR

    In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.

    Updated January 12th, 2013 at 02:47 PM by fdtotten

    Swim Workouts
  7. 01.10.12 - Thursday workout... back at home

    by , January 10th, 2013 at 02:07 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger, and Danny. Really missed the pool and it's good to be back. I have a new appreciation for lane lines, gutters and deep water. On the other hand, the Marriott had a nice hot tub to soak in...


    600 Warm up

    3 x 100 - 1:25
    2 x 100 - 1:20
    1 x 100 - 1:15
    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    50 Easy

    3 x 100 - 1:20
    2 x 100 - 1:15
    1 x 100 - 1:10
    :20s break to put on paddles
    3 x 100 Pull - 1:15
    2 x 100 Pull - 1:10
    1 x 100 Pull - 1:05
    50 Easy

    3 x 100 Fly - 1:40
    2 x 100 - 1:35
    1 x 100 - 1:30
    3 x 100 IM - 1:35
    2 x 100 Fly - 1:30 (made it!)
    1 x 100 - 1:25
    150 Easy

    8 x 50 Kick - 1:00
    8 x 50 Kick w/ fins - 1:00 (25 underwater sdk/25 easy)
    8 x 25 - :40 odds no breath, evens easy

    100 Cool down

    (5550 Total)
    Swim Workouts
  8. Broken 1650 (1/9)

    by , January 10th, 2013 at 01:37 PM (Alex's swim journal)
    Couldn't get to the YMCA until 6PM yesterday and then circumstances conspired against me... lessons in almost all the lanes, water aerobics on the open swim side of the pool... it was crowded. I managed to get my own lane though for much of the workout, including a broken 1650:

    400 swim (by 100s did fr, bk, br, fr)--on 8:00
    4 x 100 fr on 2:00 (1:28-1:31)
    4 x 50 (:40-:41)

    Broken 1650 (:10 rest between swims):
    500, 400, 300, 200, 100, 50, 100 = 27:05 (swim time = 26:05)

    200 IM (3:32)
    300 IM (?)

    300 swim (by 100s did bk, br, fr)
    4 x 50 on 1:00 fr

    3650 SCY in about 70 minutes.

    Notes: The 1650 time is down 18 seconds from the broken 1650 I did two months ago (27:23--26:23); the first 500 was in 7:50, my fastest (that I know of) 500 yet... going back through my notes I find that a year ago I did a 7:55 TT for the 500; so there is some improvement there (however slight), both in terms of speed and endurance. I should be able to break my seed time (7:45) with a start from the blocks and the prospect of not having to turn around and swim 400 hard after only :10 rest.

    I had originally intended to finish climbing the ladder back up with IMs after finishing the broken 1650 (i.e., 200IM, 300IM, 400IM, 500IM), as relaxed as possible, just trying to survive it. But after I finished the last 100 free of the 1650 and was getting ready to do the 200IM one of the lifeguards said I'd have to move over to make room for another class coming in at 7PM--I had time to do the 200IM with the lane to myself, but had to move over and share the lone lane reserved for lap swimming for the remainder of the workout. The 300 IM was dicey, I was trying not to run off lane-mates during my 75 fly (I hit the lane lines a lot, did a lot of gliding and was generally out of sync); 75 back, breast and free were ok. I decided at that point that I would drop the 100 fly off of the 400IM and just do a 300 swim IM order and close out the workout with a cool-down rather than fight the crowds.

    Getting ready to do the lunch-time swim now; will blog about that later (I'm thinking lots of 100s and 50s today for some reason). Meet this Sunday, don't want to overdo it this late in the week, but if I get in a hard workout today I can do recovery swims and drill tomorrow and Saturday.
  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/11/2013

    by , January 10th, 2013 at 12:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 swim -

    1 X 300 IM 5:15
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: round 1 fly, 2 back 3 breast on 1:10

    4 X 150 free 2:15
    100 cruise/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  10. Thu Jan 10th, 2013

    by , January 10th, 2013 at 12:03 PM (Ande's Swimming Blog)
    Thu Jan 10th, 2013

    weighed 210 after practice
    thinking about doubling today and making the noon practice more sprint and kick

    Swam Tue & Wed

    Whitney Coached
    6:30 - 8:00 dove in around 6:40 ish
    UT men & women are away at Auburn & Georgia
    SCY UT Swim Center main pool
    Swam with Todd, Chris, & Marcio
    Beside Jim Sauer, Mike, Paul, David Alley, Gull, Larry, Ned, Brandon & Amy

    Warm up
    went around 4 - 500

    Main Set

    20 x 125 on 1:30 best ave
    held 1:22's made em all, took 5 sec extra rest when chris moved up from 4th to 1st in the lane, I was 3rd

    100 easy

    400 swim

    20 x 75 on 1:00
    held 46's & 7's

    100 easy

    6 x 25 no breath

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Swim Workouts
  11. 1\10\13 (1/9 and 1/10)

    by , January 10th, 2013 at 09:01 AM (Blog)
    SCM at club (1/9)

    Practiced turns and drills, cannot remember but distance was about 1500 total

    SCM at club (1/10)



    • 10 x 15M @ 0:20 practice turns at easy pace

    500 free Scull switch drill with snorkel

    6 x 50 @ 2:00 free/fly

    • Dive from side, concentrate on streamline, easy sprint, catch breath and fly back

    4 x 50 @ 2:00 free/(drill/free/back/breast)

    • Dive from side, concentrate on streamline, easy sprint, catch breath and () back

    300 easy with snorkel with 16 strokes per length

    23 x 15M @ 0:30 practice turns

    7 x 15M @ 0:20 practice turns
    This pool is about 7.5M wide. Found out this is an excellent opportunity to work on my, much needed to work on, turns. So it is a push-off under the single lane line, a few strokes then the final quick right stroke in to wall. Can only do this drill when pool is empty. Discovered the tip Ande mentioned earlier in a recent post (arm position at turns) was also a well needed suggestion in my case (Thanks!).

    The fly started to irritate my right shoulder, need to figure this out since it is a consistant resulting problem.

    Was totally tore up yesterday from the plyometrics on 1/8. It doesn't seem like it while it's being done (probably from starting with a solid strength training history), but I definately feel it the day after.

    Updated January 10th, 2013 at 09:12 AM by __steve__

  12. Some good distance work today

    by , January 10th, 2013 at 07:49 AM (Mixing it up this year)
    Yes the distance Queen is back and I managed to get thru this one despite showing up late, because I had to get gas.

    Last night I had to do 25 minutes on the spin bike just to be able to have a light snack for dinner. I had used up all my calories. What is funny is I weighed myself before and after. How do you gain weight while riding? I gained a pound.

    500 free every 4th lap kick on back
    400 IM as fly drill, back pull, breast kick, free swim
    500 free kick w/zoomers every 3rd 25 moderately fast
    100 back

    33x50@:50 free #1-12 pull w/strapless paddles & bouy #13-33 swim #1-12 held :42's #13-33 held :45's
    50 back EZ
    100 Free

    Total 3300 yards
    Swim Workouts
  13. Wed, Jan. 9, 2013 7:00-9:00pm

    by , January 10th, 2013 at 01:12 AM (Fast Food Makes for Fast Swimming!)

    1000 Free
    I did a 500, then stopped to stretch my arms out a bit, then every 100 or so later a little more stretching. At this point, I knew this was going to be a "great" day.

    Kick Set:
    (no fins)
    4 x 50 Kick w/ board @ 1:10
    4 x 50 Kick w/ board @ 1:00
    4 x 50 Kick w/ board @ :50
    no problems making these ones
    (with fins)
    4 x 50 SDK on back @ :55
    4 x 50 SDK on back @ :45
    4 x 50 SDK on back @ :37.5 (I made them all, touch, turn to see the clock, maybe 1 second and go again.)

    4 x 300 Free Pull @ 5:00 "just stretch out - keep 25HR/10 sec."
    was holding 3:30-3:33s on these with a 24 HR

    10 x 100 Free @ 2:00 (50 Fist Drill/50 Stretch out Free)
    I hate fist drill

    10 Rounds of:
    • 50 SDK on back w/ fins @ :45
    • 2 x 25 SDK underwater @ 1:00
    • I really "shut it down" on this set, and just trailed at the back of the lane


    Finish it up Fast:
    4 x 100 Free @ 1:10
    I didn't put out a ton of effort, but cruised some 1:05s. Felt nice to make these on minimal effort.

    400 EZ cooldown

    6200 Yards

    Well, tonight ended up being a recovery workout, or some sort. It was still high on yardage, but the intensity was toned down a couple notches.
  14. Mon 0107 to Wed 01092012

    by , January 9th, 2013 at 10:29 PM (aztimm's training blog)
    Monday 0107:
    went up to Mesa-Kino for the AM masters swim workout
    we were in the main pool (LCM)
    Paul coached solo

    missed w/u

    4 x 300:
    #1 75 swim/25 scull
    #2 kick
    #3 pull
    #4 IM

    10 x 50 @ :55

    4 x 200, same pattern as 300s

    8 x 50 @ 1:05
    --odds stroke (did breast)
    --evens free

    200 w/d

    TTL: 3100m

    I went to the gym Monday after work:
    Tmill: .87 miles, 8:32, 97 cal, avg 6.1 mph

    #2: 2.46 miles, 21 min, 282 cal, avg 7.0 mph

    Leg rolling: 5 min
    Plank w forearms on roller: 2 x 1:30
    Side plank: 2 x (45 sec right, 45 sec left)
    Various plank, push-up (20), and stretches

    Pull-ups: 3 x 8 + 5 sec horiz legs

    was having some stomach issues... wanted to swim Tues morning, but didn't sleep well Mon night, so I slept in and skipped.

    Tues 0108
    snuck out during the day for a little spin:
    base miles spin 33.32 mi 01:47 18.7mph pace

    I'm really a cold weather wimp. Waited until after 10am, to start, and I was still a bit chilly riding when it was around 40F. Didn't have much time so just did one of my old favorites, over to the Sheraton Wild Horse Pass and back.
    That said, with lows expected in the mid-20s this weekend, I will probably give the Cassa Grande Century a pass. I don't have any cold weather gear...

    went to the Toastmasters Leadership Institute Tues night (6-10pm), so no other workouts. and barely got up this morning...that 10pm end time, which meant home then in bed around 11pm, was much later than normal

    Wed 0109
    another trip to Mesa-Kino
    we were in the main pool (LCM)
    Paul & Laura coached, I was with Paul's group

    missed w/u (had a hard time getting moving)

    main 1 (no additional breaks):
    200 IM @ 3:30
    100 @ 1:40
    50 easy @ 1:00

    200 IM @ 3:30
    2 x 100 @ 1:40
    50 easy @ 1:00

    200 IM @ 3:30
    3 x 100 @ 1:40
    50 easy @ 1:00

    200 IM @ 3:30
    4 x 100 @ 1:40
    50 easy @ 1:00

    main 2 (after about a min break, again no additional rest), I wore paddles + buoy:
    easy 50 @ 1:00
    3 x 100 @ 1:30
    200 @ 3:00

    easy 50 @ 1:00
    2 x 100 @ 1:30
    200 @ 3:00

    easy 50 @ 1:00
    100 @ 1:30
    200 @ 3:00

    fast 50 kick on back (I did backstroke w/my paddles + buoy)

    200 w/d

    TTL: 3600m

    this workout was a real kick in the pants, especially after missing yesterday, being up late last night, and missing warm-up.
    I dove in a little late, not really knowing what the set was (I think he just gave it in pieces), figuring I'd catch up during a rest break...which never came. the only thing resembling IM I did was swimming a 50 breast as the 3rd 50 of the 200. actually for that whole set 1, I really didn't know what we were doing, and it was mostly just a long continuous swim for me. I can usually make 100s @ 1:40, but evidently not today.

    after that little break (at most a minute), Paul said to wear fins for set 2. my legs weren't feeling like being overworked (not that my shoulders were either), but the lesser of 2 evils seemed to be pulling. and I actually made all of the intervals with the paddles on.

    we're supposed to have near record cold temps this coming weekend. out where I live, we'll probably see lows around 25F. we took down the Christmas lights from the house...and put them right into the ficus trees in the backyard. they've helped before to keep them warm enough to prevent frost damage.
    I'm supposed to do a bike event Sunday (Casa Grande Century), starting from near home. but I have no cold weather biking gear, other than these base layer shirts. it was only $35, so I won't feel too bad sleeping in and skipping it (unless something changes).

    the first AZ LMSC meet of the year is in Tucson in a couple of weeks. I'm actually thinking of going to it. we may have a few people from my team. I didn't do any SCY meets last year, and barely did one the prior year (swam 2 events), and none for 8 years before that.
    I chatted with Paul after workout recently and asked if they'd have a SCY meet, and it doesn't sound like they will. I always try to do our team meets, so long as I'm in town and healthy. but it sounds like they always struggle to get enough people to show.
    Swim Workouts , Running , Cycling
  15. Wednesday 1/9/13

    Wednesday 1/9

    AM and PM SCY

    AM swim:

    500 swim (100 FR/100 BK)

    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S. kick w/ board FR

    8x100 @ 1:40
    odd: swim w/ board between legs
    even: FAST kick w/ board (alternated FR/BR)

    100 EZ

    Total: 2200

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
    4x50 @ 1:00 V.S. kick w/ board FR
    6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
    4x25 @ :30 V.S. kick w/ board FR

    6x200 @ 2:30
    3 RED HR (2:07, 2:05, 2:06)
    3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

    3x50 @ :45 RED HR
    1x200 @ 3:00 FAST (2:01)
    3x50 @ :45 RED HR
    1x150 @ 3:00 FAST (1:31)
    3x50 @ :45 RED HR
    1x100 @ 2:00 FAST (:59)
    3x100 @ 1:45 A.R.

    300 EZ

    Total: 5000
    Swim Workouts
  16. 1-9-13 PM

    500 mix up
    8 min kick done as
    -30 fast, 30 ez, 15 fast, 15 ez, repeat
    8 x 50 @ 60
    -odds 25 right arm, 25 left arm
    -evens 3/4 catch up drill

    2 times through
    50 @ 50 sprint
    50 @ 50 ez
    100 @ 1:30 sprint
    100 @ 1:30 ez
    150 @ 2:15 sprint
    150 @ 2:15 ez

    50 ez while a couple of lanes finished

    6 times through
    75 IM @ 1:15 (went fl,bk,br & bk,br,fr)
    100 @ 1:30
    **concentrate on perfect stroke and good turns

    50 ez again

    18 x 25 @ 30
    -odds stroke choice sprint
    -evens free ez

    100 w/d


    Another night of feeling sloppy but swimming decent. Still don't know what to make of how I feel. I think I will just try not to dwell on it. It must be better than feeling great and swimming slow.

    A teammate of mine booked our families a place to stay in Sarasota today. They have really good deals on some houses to rent. Less than a 5 min walk to the ocean, less than 5 miles from the competion pool and cheaper than most of the hotels.
  17. Wednesday, Jan 9 - Making Up for Yesterday

    Yesterday morning I stayed in bed and skipped swimming. I felt like I was on the edge of getting sick so I figured rest was more important than swimming. Made it to the pool this morning even though I was still tired and had a good swim, but am paying the price now. I wanted to get a good workout in and make up some for yesterday. So, I did 6000 yards. My upper arms felt weak and my speed wasn't all there but made it through and actually felt stronger at the end and pretty good afterwards. Well it was downhill from there. On my to bed now. I may make it to men's group in the morning and I may not, but I will not be swimming.

    There was a small group at the pool today - Dave, Dave, Andrei, and Danny. They were doing a sprint workout on intervals that I had to swim straight through. So, their sprint workout - my distance workout.

    4x100 Free on 1:40
    400 Free - 5:30
    16x50 (800)Swim/Kick IM order
    8x50 (400) Swim IM order (have never done IM this early in a workout - or this much, nor swam straight through the 50's)
    4x50 Kick
    3x400 on 6:30 - 1st Free, 2nd & 3rd Back w/paddles
    500 Free w/paddles (6:55)
    100 Kick
    5x100 Free on 1:35
    5x100 Back w/paddles on 1:35
    5x100 Free w/paddles on 1:30
    200 Back w/paddles - 2:50
    200 Free w/paddles - 2:45
    100 BAck w/paddles - 1:23

    6000 yards
    115 minutes
  18. Burlingame Brilliance

    by , January 9th, 2013 at 07:56 PM (Of Swimming Bondage)
    I was in California on Tuesday and managed to sneak away to the Burlingame pool for a ~45 minute swim. I dove into my own lane right around 1pm and, after I got over some of the chill of the pool (they've had some heater issues), I couldn't get over the brilliance and shimmering beauty of the day. The sun was high in a cloudless day and the pool was spic-and-span-sparkly clean. As my trip was just an overnighter, I had room in my bag for my fins and so got in a good workout in SCY:

    • 1 x 400: IM, kick-drill by 25
    • 4 x 100: on 1:30, free swim (yes full stroke) working on 5 SDKs off each wall and a natural descend (e.g., let the descend evolve simply by virtue of me getting warmed up)
      • 1:15, 1:13, 1:09, 1:06+
      • OK, I pushed the last one a bit more than a natural descend would dictate

    • 4 x 100: on 1:40, dolphin-flutter kick descend with a board
      • 1:29, 1:29, 1:26, 1:22

    • 6 x 50: on 1:00
      • #1 and #6, easy kick
      • #2 to #5, IM order, swim-kick

    • 10 x 100: on 1:20, with long fins
      • The intent was to do all of these with 5 SDKs off each wall and the odd laps free kick and even laps back kick
      • I had some cramping on the first two, so paused for a bit and stretched things out on the wall and over an easy 50
      • Then I did 3 more as originally intended
      • Then, I started doing the odd laps free swim (though still with 5 SDKs) with a very gentle pull
      • Then I started doing the odd laps fly swim

    • 8 x 25: single arm drill freestyle

    TOTAL: 2,750 SCY


    • I think I violated an unwritten rule for the high volume thread by asking the Mighty Mistress of the Monofin for her recommendations on a monofin. I ordered the FINIS Shooter Monofin last night ... paid for by my most excellent college bowl picking skills
    • In a similar vein, I entered nothing longer than a 100 for the Polar Bear meet in Tucson at the end of the month (
      • 50 fly
      • 100 free
      • 100 IM
      • 100 back
      • 50 free

    • Given the level of training I'm doing, I'm thinking that 100 IM might feel like a 400 IM!
    • I'm hoping to get another massive round of weights in tonight (might even lift a 20 lb dumbbell at some point).
  19. 01.09.13 - Wednesday workout

    by , January 9th, 2013 at 07:03 PM (Pete's swim blog)
    Last day at the Marriott. Had to share the pool w/ Patrick and Ken this morning. Ken is an Ironman triathlete and Patrick was just getting into swimming a little. With my funky backwards "J" 50s and 75s, we all had to pay attention to where we were. But it worked out OK.


    600 Warm up

    10 x 50 Fly/Br/Free mix
    5 x 200 Pull
    10 x 100 - mix of hard fly/br, underwater and easy free

    no cool down today - just chatted with Patrick for a while.

    (3100 Total)
    Swim Workouts
  20. Wed., Jan 9

    by , January 9th, 2013 at 05:32 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    14 x 25 shooters w/fins @ :40
    50 EZ
    5 x (25 front scull + 25 torque drill w/agility paddles) @ :15 RI

    Main sets:

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

    5 x (25 AFAP backstroke from blocks + 75 EZ) @ 3:00
    -- went 12s, rolling on 59
    -- 5 kicks to get going and 10 kicks to gradually angle up

    75 EZ

    10 x 25 AFAP dolphin kick w/board & fins @ 1:00
    -- held 11 high-12 flat
    150 EZ

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

    Total: 3000


    It appears that no amount of protein/sleep/foam rolling will replace the need for a recovery week. I'm still dragging so didn't do too much today. I think perhaps it was inadvisable to do drylands and a bungee cordz workout in the same day. I'll hit the gym tomorrow and then may be just resting until the meet. I may take the whole weekend off.

    QBrain made my day today. I am heading to Barbados for spring break and had been worried that I'd be out of the pool the entire time -- not ideal with nationals a month away. He sent me a link with a lovely pool that even Patrick would be jealous of that is not far from our resort: I can't find any info on whether and when it's open to the public yet. I did send an email.

    And my split request that had seemed to go missing has been found! So my official 50 back time this year will be .3 faster.
    Swim Workouts