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  1. Monday, Oct. 1

    by , October 1st, 2012 at 03:16 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    10 x 25 shooters w/fins @ :40
    50 EZ

    Speed Sets:

    I did a slightly modified version of workout #2 from the HIT forum: [ame=""]U.S. Masters Swimming Discussion Forums[/ame]

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

    8 x 25, perfect DPK streamline + 12.5 sprint to wall @ 1:00
    100 EZ

    8 x (25 @ 100 pace + 50 EZ w/fins) @ 2:00
    -- 4 free (11 low), 4 fly (11 high)
    100 EZ

    3 x broken 100 AFAP w/fins + 200 EZ @ 6:00
    1 = 75 + :10 rest + 25 (did fly, :51)
    2 = 50 + :10 rest + 50 (did IM, :52)
    3 = break every 25 for :10 (did fly, :46)
    -- I had my usual trouble with breakouts in fly. I can't seem to sense the surface very well and I can feel the drag from lifting my head slightly.

    4 x 50 breast pull w/parachute @ 2:00
    100 EZ

    Total: 3250


    Felt better this am and got in a good workout, though now tummy is feeling a bit queasy again.

    Boosting immunity:
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -10/02/20122

    by , October 1st, 2012 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    12 X 100 choice 2:00
    #3-6-9-12 are fast

    6 X 200 3:30
    odds: IM
    evens: free, negative split

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. A day of 50 frees

    by , October 1st, 2012 at 11:32 AM (Chowmi's Blog)
    I've been IMming so much lately that I had to take a day and specifically do fast 50 frees from a dive.

    Sat - I cleaned the house! That was so tiring. In fact, I marked it down in my drylands column. I thought doing drylands after that would be counterproductive. And who's to say that rubbing your arms up and down in a cleaning pattern while swaying your butt side to side isn't as good as traditional core/curl/lifting?

    Sun - SCM, Baylor Fitness Center on my own.

    500 warm up

    4 x 50 kick
    4 x 50 pull
    100 easy

    4 x 25 % increases
    4 x 25 variables

    FAST 50 FROM A DIVE: 30
    200 easy

    FAST 50 FROM A DIVE: 29
    200 easy

    FAST 50 FROM A DIVE: 29
    200 easy
    50 easy

    Ok! That was quite good! I was very pleased that I was solidy under 30, but then, one is never satisfied and wondering now what it will take to get to 28's in workout. It is also very irksome that I have to start myself. So I have been waiting to the 7 and on the 7 count 1, 2, 3, Go (so going on 4, not on 3), which if counted just right, i'm leaving on the 00 mark. It is quite distracting, up there with walking and chewing gum. Well, that's actually not very hard, so more like rubbing your tummy and patting your head.

    If I were to race today, i'd be really disappointed if I wasn't faster than 27.5 SCM in a race. That's better than my recent times, but I do think i've been more focused on actually sprinting into elusive speed territory that I should set my goals this high.

    Not sure about meets. I think I will wait until after the first USA meet (50 free/100 fly) to decide what I want to do as far as SCM meets. There is one in the Woodlands (about 3+ hours drive) at a good pool, great order of events, but it's a very small meet so limits what is realistic to swim and get times close to my max potential.

    In other news, not sure how I really feel about it except wow, i'd better start really committing myself if this is my goal....the USA grand prix cuts have come out. They are making a statement and no longer is it easy to make the cuts!! As of now, i'm limited to only local A meets and maybe Sectionals depending on the cuts, which I think won't change too much.
  4. 10.01.12 - Monday workout

    by , October 1st, 2012 at 10:24 AM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave, Aundrey, Danny, Ray, Leah, Wendy and Keith. Played 4 v 4 soccer in a cool drizzle last night. Optimal conditions and I got a solid 80 minutes of play. About halfway through, I chased down a cross that was played a little too long. As I controlled the ball, I slipped and fell. Laying on the ground, I took a quick look at the situation... one defender approaching and another blocking the goal... I'm laying on my side 10 yards from the goal and hey, the ball just rolled to my feet. I figured "why not", bent my knee and took a shot. Somehow, I got some power on it and the ball threaded past the two defenders and into the back of the 4' x 4' goal. We all just laughed. I only wish I were that good. My back was a wreck from refereeing all weekend but not so bad this morning. I struggled through the first set but was ok after that.


    600 warm up

    200 IM - 3:00
    200 IM - 2:55
    200 IM - 2:50
    100 IM/100 Free - 2:45
    100 IM/100 Free - 2:40
    100 IM/100 Free - 2:35
    200 Free - 2:30
    100 Easy
    Made the 200 IMs but got in trouble at the 100 IM/100 Free. Fell a few seconds back and then dropped the fly from the next IM. Still off the interval so I dropped fly and back for the final 100 IM. That got me closer but I was still needing to make the 200 free in 2:25. Picked up the pace and was only off by a second.

    6 x 150 - 2:30 (free/sdk/free)
    100 Easy
    This was supposed to be 8 sdks, breathe, submerge and do another 8 sdks. Repeat for 50 yards. It took me a while to get the hang of this. I ended up doing 8 sdks, taking a breaststroke pull/kick and then submerging. That was the only way I could get back into a streamline with any appreciable speed.

    5 Times through:
    * 50 hard kick/50 easy pull - 1:45
    * 50 hard pull/50 easy kick - 1:45

    10 x 50 - 1:00 25 fly no breath/25 easy
    I made #1, #2, #3, #6, #8, #10 no breath.

    16 x 25 - :40
    * Down hard stroke IM Order
    * Back no breath

    200 Cool down

    (5200 Total)
    Swim Workouts
  5. Modified Speed work today

    by , October 1st, 2012 at 09:32 AM (Mixing it up this year)
    Only had 1 hour today so really had to cut things short.

    500 Free
    8x25@:45 Shooters w/monofin just did not have the lung capacity to make it today
    50 EZ
    8x25@:45 burst + cruise, fast hands drill
    50 EZ

    R1 as 25 fly@200 pace + 50 smooth :05 RI after 25, held :21's
    R2 as 25 shooters +50 smooth :10 RI
    R3 as 50 kick on back + 25 fast went fly breast fly
    325 EZ

    Total 2000 yards

    I did not realize I had used my legs so much with the breaststroke yesterday but breast hurt today.
  6. Sunday 09302012 workouts

    by , October 1st, 2012 at 12:14 AM (aztimm's training blog)
    went out for a really nice spin this morning:

    Another ATM 79.63 mi 04:20 18.4mph pace

    Didn't have anyone to ride with today so I set off alone for another Around the Mountain. Saw one guy on Maricopa Rd just before Riggs, but otherwise didn't see another cyclist until I hit Central/Dobbins. Riggs wasn't too bad, but it really is tough to push it when I'm all alone. Went into South Mountain Park, up to the Saddle and a little past, then did San Juan. As I was leaving I caught some other groups and rode with them mostly up to Guad/Kyrene. Took Guad to Dobson like last time, and kinda like that route back now. Mid 70s and dark at the start, mid 80s and sunny when I finished. A persistent wind prevailed most of the time. I think this is my longest ride to date (now over 3000 miles on my Tarmac)

    this was my longest ride yet, only by about 2 miles.

    Sep total: 684.5 miles
    YTD: 3860.5 miles

    I certainly didn't know 6 or so months ago that I'd have cycled this much this year.

    pretty much just vegged on the couch most of the day, trying to get caught up on watching Homeland. Still have 6 episodes to go, and the new season starts tonight. I'll be trying to get caught up over the next few weeks.

    later today I went over to the Chanlder 24 Hour Fitness for a mostly recovery swim:

    600 w/u

    6 x 100 kick w/fins + board
    --odds flutter
    --evens dolphin
    --all with 3/4/5/6 underwater dolphin kicks off of the walls

    2 x 100 swim w/fins, done as:
    --75 free w/3/4/5 underwater dolphin kicks off of the walls
    --after a ~10 sec rest, 25 fly (about 8 underwater dolphin kicks)

    100 easy

    4 x 200 pull w/paddles + buoy

    200 w/d

    TTL: 2500 yards

    the water felt so nice and cool, really great on my sore legs. that warmup was so nice.

    I debated if I wanted to kick, or use fins that much, but my legs seemed to hold up fine. I'm gradually getting used to doing at least a little fly.

    the pulling felt pretty good. but I was feeling some of my lifting from Friday.

    I'm still about 5 miles ahead of my GTD goal, which is really nice. I should be back to normal for the next few weeks at least, so that should hopefully increase.

    Sep total: 31.56 miles
    YTD: 380.39 miles
    Swim Workouts , Cycling
  7. Pentathlon w/a Gr8 Coach

    by , September 30th, 2012 at 11:07 PM (Of Swimming Bondage)
    The Phoenix Swim Club Pentathlon was held this morning. This is a meet that turns into a lactate-fest-quality workout, but I loved the pain last year and enjoyed it even more this year. A MAJOR reason for my enjoyment increase today was having Paul Smith there coaching and giving me some great guidance and ideas to play around with.

    During my 2,400 SCY warmup -- substantially similar to last year ( -- I was pretty sure that my times were going to be MUCH slower than last year. I was really struggling to get my 50s under 31 and my 100s under 1:02; my stroke 50s were paced more like I was swimming in SCM. Still, as one of my goals was to see how I'd race while tired from the last week of more intense workouts, I was cool with the feel.

    The results:

    500 free

    • Last year -- 5:00.21
    • Today -- 5:02.49
    • I was quite stoked with the race and the result. I was focusing on my SPL through the first 400 and was pretty consistently holding a 13 up to 15 SPL. I decided to try to 'turn it on' for the last 100 and went up to 17 or 18.
    • Unbeknowst to me, Paul was not only grabbing my splits, but also counting my strokes. He told me that I was out in 57+ and then was 1:01s the rest of the way, but the shocker to him was how my increased stroke rate on the last 100 did nothing for my speed. He said I was slipping and flailing and encouraged me to solely focus on long, strong, 14-15 SPL for the 200.

    50 free -- 23.88

    • Last year -- 23.88
    • Today -- 24.08
    • I still don't like swimming 50s at this pool due to the slippage I always get on the turn end on sprints. Still, I honestly was surprised I was this fast!

    200 free -- 1:54.06

    • Last year -- 1:54.06
    • This year -- 1:53.48
    • This felt so much better and smoother than the 500. My splits were 26.5, 28.8 (55.3), 29.5, 29.0 and my SPL never got above 15 except for 16 on the last lap.
    • Paul and I had a good discussion after this about my breathing pattern. In a nutshell, with a bit more colorful language, he said, "You don't have a breathing pattern." And that I needed to breathe every two on all my races above the 50. Those were the coach's orders for the 100.

    100 free -- 53.78

    • Last year -- 53.78
    • This year -- 51.79
    • Wow! This felt super smooth, strong and controlled. I was shocked by the time. My best non-tech suit, tapered and shaved time is 50.02 from Mesa Nationals.
    • Yes, folks, though you might disagree with some of his opinions on Facebook outside of the realm of swimming, Mr. Smith knows a lot when it comes to this sport.

    200 IM

    • Last year -- 2:09.23
    • This year -- 2:09.36
    • At this stage, I had raced all the previous events in about 75 minutes. Paul told me (speaking the truth) that my turns are slow and that he wanted me to shut down my effort between the flags, but to BLAST each and every wall in between the flags.
    • I did this -- slowing down in a HUGE way -- for 15 yards each lap and essentially tied my time from last year.

    Overall commentary:

    • As last year's meet was 5 weeks later in the year (early November), I feel 'ahead of the game' with these results.
    • This was a great and fun day of racing. I'm exceedingly pleased with how I swam and was so appreciative of Paul's support and advice today.
    • Now, though, I'm tired. Between the long warmup, 1050 of racing and about 400-500 yards of cool-down after each race, this was almost 6K of swimming today.

    Now ... if only air traffic control will release my flight to depart from Phoenix so I can get a little in San Fran before a 7:30am meeting tomorrow.
  8. Sat & Sun, Sept. 29-30

    by , September 30th, 2012 at 06:18 PM (The FAF AFAP Digest)
    Sat Drylands:

    rehab exercises, 15 min
    super pullover, 110 x 1 x 15, 120 x 2 x 15
    good mornings, 65 x 1 x 8, 75 x 1x 8, 80 x 1 x 8
    explosive leg press, 190 x 3 x 15
    leg abductor, 120 x 3 x 8
    rear delt fly, 75 x 2 x 8, 80 x 2 x 8
    power wheel roll outs, 3 x 15
    knee tuck jumps, 10
    standing broad jumps, 10
    altitude drops, 10

    Sun Swim/SCY/Solo:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    15 x 50 fly & back drills @ :20
    50 EZ
    10 x 50 smooth free w/paddles @ :50
    100 EZ

    Total: 2250


    Ack! My house is a cesspool of viruses. Lil Fort was sick all weekend with a stomach bug, having inherited it from Teen Fort. I just dropped Mr. Fort off for a flight to Phoenix and he is not feeling well. And, now, I am feeling poorly. I just hope I get the mild version! For this reason, I popped into the gym on Sat., my usual day off. Just did a recovery workout today.

    Here are some interesting links to research on training specificity that Jimby posted on FB:

    Yay! Homeland and Dexter are back and I can recline in style.
  9. Sun. Sept 30, 2012 1:00-1:45pm NO MORE YMCA LAP SWIMS

    by , September 30th, 2012 at 05:39 PM (Fast Food Makes for Fast Swimming!)
    I just completed my last YMCA lap swim session, as my membership is done as of today. I'm sure I'll be back to it one day again, but for now, I'll be 100% swimming only with the age group team.

    I got the idea for my swim today from [ame=""]Chris's post on the HVT Workouts [/ame]listing, though modified as he suggested for swimming vs. kicking

    Warmup/Main Set All-in-one

    7 x 100 Free @ 1:30 (1:15s)
    no extra rest
    6 x 100 Free @ 1:25 (1:10s)
    rest < :30 to nearest 60/30 on paceclock
    5 x 100 Free Pull @ 1:20 (1:08s)
    rest < :30
    4 x 100 Free Pull @ 1:15 (1:08s)
    rest < :30
    3 x 100 Free Pull @ 1:10 (1:06s)
    rest < :30
    2 x 100 Free @ 1:05 (1st one 1:04+, didn't make 2nd one)
    rest < :30
    1 x 100 Free @ 1:00 (went 1:01)

    200 EZ

    3000 Yards

    Ending this month I had my largest yardage output ever, and I swam only once a day, no doubles. Prior to the summer months, I was averaging about 45 miles a month. Here's my last few months showing my summer training into when I joined the swim team:

    Jun- 32.46 miles (=57,137 yards, =52,246 meters)
    Jul - 29.96 miles (=52,724 yards, =48,211 meters)
    Aug - 23.03 miles (=40,532 yards, =37,063 meters)
    Sep - 64.36 miles (=113,280 yards, =103,583 meters)

    I swam almost triple what I'd done in August, and wasn't really too beaten up by it. I know I'm tired, but I'm still expecting good things to come in my next couple meets anyway.
  10. Meet today went well

    by , September 30th, 2012 at 05:13 PM (Mixing it up this year)
    Since I was coaching I really didn't get a warmup only 300 yards and then a 200 breast. Have not swam it in years and still managed a 3:22.70. I haven't even trained it in almost a year. Just a few laps hear and there.

    NOT BAD!
  11. 09.29.12 - Saturday workout

    by , September 30th, 2012 at 08:32 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Mary and Sally.


    500 Warm up

    200 Kick
    4 x 100 IM - Odds Drill, Evens Swim
    4 x 50 Kick

    4 x 50 Kick
    200 Fly down/free back - 3:15
    200 Free - 3:00
    200 Back down/free back - 3:15
    200 Free - 3:00
    200 Breast down/free back - 3:15
    4 x 50 Kick

    25 Fly - :30
    50 Bk/Br - 1:00
    100 Free - 1:30
    2 x 25 Fly - :30
    50 Bk/Br - 1:00
    2 x 100 Free - 1:30
    3 x 25 Fly - :30
    50 Bk/Br - 1:00
    3 x 100 Free - 1:30
    4 x 25 Fly - :30
    50 Bk/Br - 1:00
    4 x 100 Free - 1:30

    200 Cool down

    (4350 total)
    Swim Workouts
  12. Workout 09/29/12:

    by , September 29th, 2012 at 11:45 PM (Maple Syrup with a Side of Chlorine)
    Coached the morning Masters group today during our open house. GregJS and five others made it out and I think everyone left a tad tired, so I did my job well. Meg noted that she has had some interest, but folks plan on starting back when the fall session starts in two weeks.

    This evening I jumped in and did:

    w/u: 200 FR/200 BK/200 IM drill

    2 x Noah's Ark on 7:00 with snorkel
    - 1st: FR pull with buoy (6:32)
    - 2nd: FR swim (did extra 50: 6:51)
    1 x 50 EZ

    4 x 125 IM's on 2:00
    - fly-bk-br-fr-fr, bk-br-fr-fly-fly, ...
    4 x 50 kick on 1:00
    4 x 75 IM rotations on 1:30

    200 w/ snorkel loosen and out
    (Solo/Rec/2850 yds/50 min)

    My arms were tired after the Ark's, probably from the swimming as well as moving some furniture in the basement in my attempt to organize. I ended up doing half of the flys in the IM's as single-arm since I figured drill is better then poor technique.

    Planning on some basketball tomorrow night, after I look at some basketball shoes. My cross-trainers are low-tops, and my knees have been bothering me since last weekend.

    Here is my final yield for jelly this season, assuming the rest of the vines are picked clean by friends. You'll notice Nila modeling for your viewing enjoyment ...
    Swim Workouts
  13. meet today, it was ok

    by , September 29th, 2012 at 09:34 PM (Mixing it up this year)
    I had a 4 hour drive there and 2 hours into the drive I stopped at a rest stop and could not straighten up. My back was so locked up so I took Ibuprophen and used my tennis balls between my back and the seatback. I did manage to get someone looser.

    A good warm up then on to swims. I have to admit my 500 free was a comfortable pace and yes I could have gone faster but didn't want to. I just couldn't get excited about this meet today. I can just say I had fun and swam.
  14. Sat., Sept 29, 2012 8:00-10:00am Killer Saturday #2

    by , September 29th, 2012 at 03:32 PM (Fast Food Makes for Fast Swimming!)
    I figured that we'd be getting something like this kind of workout today, after how nice John was to us in last night's practice. The one nice part of today however, was that we didn't do any intense fin kick set (maybe he forgot).


    1000 Mix-it-up (your choice) I did 150 Free, 50 Back, with the exception of the 3rd 200 did 50 Fly Drill
    500 Kick w/ board (25 EZ, 25 Hard)
    20 x 50 Free Pull @ :50 not intense, just do them

    Bathroom break...and then:

    Main Set:

    12 x 200 as: 3 Rounds of 4 x 200 @ 5:00 each, 2:00 bonus rest between rounds
    I needed to try to keep my HR @ 170 here (kids were @ 180)
    OMG and a few other choice words were going through my head at this point
    • Round 1 (Stroke) I did Fly, Back, Breast, Fly
    • went 2:18, 2:31, 2:48, 2:20 <--not too shabby at the end, and I'm not falling apart like I used to
    • Looking forward to my 800 IM SCM in a few weeks
    --- 100 EZ
    • Round 2 (IM)
    • went 2:24, 2:26, 2:30, 2:36
    • I really started falling apart on the 3rd one of these, and the 4th one was just garbage
    --- 100 EZ - contemplated getting out here, but that not like me
    • Round 3 (Free)
    • went 2:20, 2:17, 2:14, 2:11
    • These all hurt, and the first 2 were just struggling to get going. I got a second wind and kinda pulled through on the last two
    300 EZ swim and out

    5300 Yards

    Part of this tiredness today could be all my swimming I've been doing, could be my age in relation to the workouts I'm doing, could be that I was up this morning to start work at 5:00am as well. I did leave work for a 3 hour block to swim, then returned to finish up the machinery I was working on. I still like the results I'm getting in practice, even though today pushed me just about to the failing point, in fact I would say that I did fail on this main set, which is a good thing to not have everything be so easy to do. I'll be ready to get back to it again next week.
  15. Fortress Semi-Fail

    by , September 29th, 2012 at 01:40 PM (Of Swimming Bondage)
    With the Phoenix Swim Club Pentathlon tomorrow, I figured I'd better cram in some speed work today. I donned my old B70 leggings and intended to do the main speed set from the HIT workout #4 this week ([ame=""]U.S. Masters Swimming Discussion Forums[/ame]) after a variation on my in-season warmup. Done in SCM:

    • Warmup sets (2,600):
      • 1 x 1000: 400 IM k-d, 300 free swim holding 12-13 SPL, 200 IM k-swim, 100 free holding 12-13 SPL
      • 4 x 100: IM kick descend on 2:00 (1:42 -> 1:32)
      • 2 rounds of
        • 4 x 100: 3 descend free on 1:40, 1 easy on 2:00
          • My goal was to do 12/13, 13/14, 14/15 SPL on the 3 descending 100s and I did that
          • Rd 1 was 1:16, 1:08, 1:05
          • Rd 2 was 1:12, 1:08, 1:04

        • 4 x 50: on 1:00
          • 3 build IM order
          • 1 easy free

    • Main set: 2 rounds of
      • 1 x 100: on 2:00, at target 200 race pace
        • I set my goal at 1:03 as that converts to about 57 in SCY and I was 1:54 at last year's Pentathlon
        • I was 1:03 on the first round
        • Based upon my split (thanks to the Pacepal underwater clock) at the 50 on the second round, I was trending to the same, but my calves seized at about the 65M mark and I cruised the rest of the way

      • 4 x 50: on 1:00, 3 descend kick, 1 easy swim
      • 4 x 25: on 0:45, no breath free
        • did this with 10 SPL

    • Finish up with
      • 1 x 100: same focus as before and was 1:02+ going 12, 14, 15,16 SPL
      • 5 X 50: active recovery on 0:40, 0:45, 0:50, 0:55

    TOTAL: 3,750 SCM


    • I had intended to do the full four rounds of that main set, but my calves weren't cooperating.
    • Phoenix is doing a big meet weekend:
      • Last night and Sunday afternoon was a USAS Quad Meet with PSC, Mesa, Westside Silver Fins and Scottsdale. I officiated and my daughters all swam surprisingly well for an early season meet.
      • Today is an all-day high school meet. Thankfully, my daughters go to a charter HS that doesn't mess around with HS swimming so we have the day off.
      • Sunday morning is the Masters meet and then I'll officiate again in the afternoon session of the kids' meet.

    • Coming off a number of weeks of hard training for longer stuff, I'm pretty confident my 50, 100 and 200 free will be not impressive tomorrow. I'd really love to approach the 5:00 in the 500 I went last year, though that meet was in November. I'm going to see how my stroke count feels in warmup tomorrow in SCY, but I'm hoping I can swim the first 200 at a 12 SPL, the next 200 at 13-14 SPL and the last 100 at 15 SPL.
    Swim Workouts
  16. I'm back!

    by , September 29th, 2012 at 12:41 PM (A comfort swimmer's guide to easy swimming)
    I took most of the last week off from swimming. Need the break both mentally and physically. So I swam last night and then again this morning.

    Here's what I did last night:

    Friday, 9/28/12

    Warm up (700)
    200 swim - 200 kick - 200 pull - 100 scull

    Main Set: Free (1600)
    1 x 400/30sr NS - went 6:25 (3:15-3:10)
    2 x 200/3:30 build each - went 3:12, 3:10
    4 x 100/1:45 ds set - went 1:35-1:33-1:32-1:31
    8 x 50/55 ds 4 - all were around :45

    Kick: On back no board
    4 x 100/10sr (50 easy - 50 build)
    - did these on 2:30 with times 2:15-2:20

    Warm down
    100 easy back & free

    Total: 2800 meters

    Saturday, 9/29/12

    300 swim - 150 free/150 back
    200 kick - flutter w/board & snorkel
    4 x 50 pull/1:00 build -all free
    4 x 50/1:00 IM order drills
    8 x 25/30 burst + cruise IM order

    Main Set - all backstroke
    3 x 200/3:30 build each - 3:15-3:10-3:05
    3 x 100/1:45 ds to strong - 1:32-1:33-1:30
    4 x 50/1:00 25 smooth - 25 fast - 41-42 on all
    4 x 25/45 fast - ▒18
    8 x 12.5/30 fast

    12 x 50/1:10
    Alternate 50 scull - 50 swim - all free

    100 IM easy warm down

    Total: 3200 yards

  17. Freestylin Sat

    └fter spending a week with a sick wife and two sick children I finally found some time to make it to the pool.

    200 w/bouy
    200 EZ kick w/fins
    100 IM drill

    3 rounds of
    400 @ 6:20 500 pace
    5 x 100 @ 1:35 gentle descend
    4 x 50
    -- odds @ 45
    -- evens @ 50

    100 EZ

    3 x 300 @ 5:15
    --#1 100 fast 200 EZ
    --#2 200 fast 100 EZ
    --rest a extra min.
    --#3 300 for time

    100 w/d

    4900 scy

    I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.
  18. Early Morning Sat Swim

    did 3600.

    The theme was 500's and 250's

    250s/250K (wu)
    500 sw
    250 k
    500 sw
    250 k
    500 s
    250 k
    500 s
    250 k

    100 cd

    nice endurance set. felt good after lifting last night.
    Swim Workouts
  19. Friday, Sept. 28, 2012 7:00-9:00pm

    by , September 29th, 2012 at 12:47 AM (Fast Food Makes for Fast Swimming!)
    Tonight basically amounted to a fun laid back day in the pool. The coach had the 1st half hour working with "new recruits" who were possibly joining the team, doing swimming tests, etc. and the welcome to the team kind of things with the parents, should they decide to stay. So we had our warmup to be done in the meantime.


    800 MI (25 Drill, 25 Build)
    400 Kick w/ board
    8 x 100 Free Pull @ 1:45 desc. 1-4, 5-8 (didn't go too crazy here)

    16 x 25 @ 1:00 Odds V-sit scull, Evens Streamline Back Kick

    10 x 75 Kick w/ fins @ 1:15 (25 Hard/25 EZ/25 Hard)

    Quote Originally Posted by Coach John
    "well, since I'm in a good mood...we'll do some different interesting stuff tonight...but be ready for tomorrow morning."
    I didn't like the way he ended that statement, but I'll go with it.

    8 x 25 Breaststroke @ 1:00
    • Odds Right Hand/Left Foot grab behind back
    • Evens Left Hand/Right Foot grab behind back
    Down to the other end to play on the blocks

    2 x 50s off blocks - "butt dive" entry (figure it out), V-Sit scull (forward, backward, or sideways) to the 25, then SPRINT Free back

    4 x 50s off blocks - feet first jumping streamline entry to bottom, explode off bottom to use the speed into a fast flip turn at surface, which puts you in position for a V-sit scull to the 25, then SPRINT Free back

    4 x 25s off blocks - backward (yes, backward facing jump) with the feet first streamlined entry to bottom, then explode off at a 45 degree angle SDKing to explode out for backstroke.

    500 Free Swim and out

    4300ish yards

    and wondering what tomorrow may bring. I do have to work in the morning as well fixin' stuff, but will "push pause" at work, go for a swim, return to work and complete the job. Always nice to be able to do that.
  20. Workout 09/28/12:

    by , September 28th, 2012 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM
    5 x 200 Fr on 2:50 dps with snorkel
    4 x 100 kick on 2:00
    - all out 25 shuffled first to last
    1 x 50 ez

    4 x 75 on 1:10 pull with buoy
    - o back, e free
    30 sr
    2 x 100 on 1:15 fr with paddles, right into
    4 x 75 on 1:10 swim fast
    - held :56 for bk, :51 for fr

    200 w/d with snorkel
    (Solo/Rec/3050 yds/50 min)

    Great swim tonight after feeling crummy all day. Of course, today is the first of twelve days of vacation with rain and cool temps so I lacked motivation.

    I tried to vary the workout a bit. I was able to again hit all the turns with the snorkel, although they are not as natural with the dorkel. Maintained a stroke count of 12-3 per length and good form throughout. Went after a faster rotation on the 75s and worked that last round.

    Tomorrow is the open house for our local Masters club, which I am going to start coaching. We'll start in October for a twelve week training cycle looking to improve techinique and also speed (as the two concepts are connected).
    Swim Workouts