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  1. Tuesday, April 9, 2013 5:30-7:30pm

    by , April 9th, 2013 at 11:50 PM (Fast Food Makes for Fast Swimming!)
    More of something PWB would like, and less of a Fort workout tonight. At least my coach does switch it up day to day, short/middle/long/free/IM/stroke/short rest/long rest...a bit of everything.

    Warmup:

    400 Free
    12 x 100 Free Pull @ 1:40 (1:05s)
    (1600/1600)

    Main Set:

    straight thru, stay on intervals
    1 x 500 Free cruise @ 8:00 (5:55)
    2 x 250 Free Fast @ 3:30 (2:47s)

    1 x 400 IM cruise @ 8:00 (5:30)
    2 x 200 IM Fast @ 3:30 (2:29s)

    1 x 300 Free cruise @ 6:00 (3:35)
    2 x 150 Free Fast @ 2:10 (1:40s)

    1 x 200 IM cruise @ 3:30 (2:40)
    2 x 100 IM Fast @ 2:00 (1:10s)

    1 x 100 Free cruise @ 2:00 (1:10)
    2 x 50 Free Fast @ :45 (:30/:27)

    200 EZ
    (3200/4800)

    12 x 100 SDK on back w/ long fins @ 1:30 (1:10-1:15s) just cruised them
    I'd rather do these kick sets at the beginning of the swim. I was on the verge of cramping tonight.
    (1200/6000)

    400 EZ

    --------------------------------
    6400 Yards

    ============================================

    Saw the National Psych Sheet info is online now, thanks to Fort's blog letting me know that...

    In my 1650, I've got the 11th overall fastest time, so with 8 lanes, that puts me near the middle of the pool in the 2nd fastest heat. I'm 2nd place in my age group by 1.5 minutes. That's good news.

    400 IM, I'm the #5 seed in my age group, should be able to move up a bit here...

    200 Free - #13 seed, some tough competition in that one too! Rolling the dice...but should be able to nail it...

    200 Fly - #6 seed, this can go either way...lots of things can happen to everyone in the 200 Fly...

    500 Free - #8 seed. I hope they keep these seeded by age group, rather than by time. I'm seeded with such a slow time that I'd rather be chasing the leaders in my age group than being stuck with entries that are the same as my entry. Call me a sandbagger...I can take it!

    100 Free - #25 seed out of 49 entered. RIght in the middle of the pack. This was my #6 event, so it looks like they're running all of them.

    Updated April 10th, 2013 at 12:17 AM by jaadams1 (Added National Stuff)

    Categories
    Swim Workouts , Daily Practices
  2. Week 27 - Tuesday

    by , April 9th, 2013 at 09:49 PM (After a long rest)
    I was late leaving work again but traffic was in my favor for a change and I arrived at the pool at 6.30 and swam for just over 90 minutes. I felt ok again today on what was basically a long recovery workout.

    1000 swim with snorkel on 13 mins
    10x50 finger drag drill with long reach on 1min
    10x100 kick on 2mins holding 1.30
    10x50 back on 45
    16x125 swum as 25 over kick and 100 DPS on 1.40
    10x50 free working push offs and turns on 40
    6x100 IM on 1.40 easy

    Total 6100 yds

    I held 1.20 on the 125s with the 100s swum on about 1.05s. Overall this was tiring due to the yardage but generally I felt pretty strong the whole way tonight.
    Categories
    Swim Workouts
  3. Workout 04/09/13:

    by , April 9th, 2013 at 09:29 PM (Maple Syrup with a Side of Chlorine)
    Busy week so far. After work on Sunday, I went to the nursing home for first Sunday service, then visited my mother-in-law to get some cupcakes from my niece's birthday party that Lena was unable (more like unwilling, I think) to bring home on Saturday. Then we went to church and I helped out again with the projector and also helped to serve communion. It was a long, but good day.

    I got into the water Monday before work, swimming a total of 1500 yds in about 30 minutes. Did 50 swim/kick/pull -> 100 each -> 150 each -> 200 each (and will probably do that tomorrow as well). Went to Men's Bible Study, had a great discussion again as we look at who the Holy Spirit is, then stayed late for the NCAA champs (my team won, too!). Was going to double today, but I was bushed and after dropping Preston off I came home and went back to sleep. Helped Lena around the house until tonight, when I joined the masters team for:

    w/u: 300 choice, 4 x 50 pull (:20sr), 4 x 50 kick (:20sr), 2 x 25 FAST (:30sr), 100 loosen
    Borrowed JBS's "50's on 1:01"
    - Start on :10, finish by :60. Did IMO for the first 3 rounds (12), then FR. Stopped after making the :31 swim.
    Then 100 Social Kick
    1 x 100 Broken FR off blocks (:05sr/:10/:10)
    3 x 50 on 1:00 Active Recovery and out
    (Masters/Rec/2200 yds/60 min)
    --------------------------------
    Monumental Masters Mini-meet coming up quickly, so introducing a meet warmup to the crew. I remembered John's 50's set and felt it would be a great high-intensity option for us, and it was a delightfully painful! We had a packed house tonight, seven swimmers including myself, and I was excited about that. Now, off to bed so I can attempt to get up for a swim before work tomorrow.
    Categories
    Swim Workouts
  4. Tuesday, April 9 - A Yardage Day

    What with missing some workouts due to travel and spring break, I have slipped back to yardage workouts. My mind seems set on making up for lost yardage and do speed later. As a result I have lost some speed, partly because I'm not working it and partly because the distance wears me out. It's probably a mindset I need to break. The missed yardage is probably like lost sleep. You never really "catch up" on lost sleep by trying to sleep 16 hours instead of 8 - you just get the sleep you need and move forward. Same with workouts, I should just get back to doing the shorter speed workouts and forget about lost yardage. But....my mind keeps thinking 600 miles. How do the verses go....."I know what I should do and I want to do that, but my flesh keeps doing what I shouldn't...."

    2x500 Free
    5x200 on 3:00
    100 Free/Back easy
    5x100 on 1:30
    100 Kick
    100/100/200/100/100/200/300/200/100 on 1:30
    2x100 Kick
    5x100 Back w/paddles on 1:35
    2x100 Kick
    5x100 Free w/paddles on 1:30
    4x100 Back w/paddles on 1:35
    100

    6000 yards
    110 minutes
    Categories
    Uncategorized
  5. Between season build-up begins...

    by , April 9th, 2013 at 06:04 PM (Alex's swim journal)
    So in addition to the open water swimming I want to do this summer, my swim buddy Scotty has been on me about committing to the LCM state meet at the end of June. I think I'll be able to manage it and joked that I could do the 400 IM, 200 back, 200 fly, 400 free, and 1500 free on the same day... insanity! Well, all I have to do is joke about something ridiculous like that for 2 seconds before it starts to become a goal to work for... and the gears start moving... hmmm... what would I have to do to train for that? So the build-up begins; hopefully I can keep up the weights and yoga on a consistent basis too and maybe that will help me improve the fly.

    Monday I was still pretty beat up from the weekend. I only did 3200 SCY in about an hour (61 minutes to be exact):

    400 ez on 7:30 (7:00)
    4 x 100 IM on 2:00 (1:48-1:51)
    :30 sec rest
    200 IM on 4:00 (3:45)
    10 x 100 on 1:45 (1:33-1:38)
    :30 rest
    400 IM on 8:00 (7:35)
    8 x 50 on :50 (:42-:48)
    400 ez (6:50)

    Today I had some more time, so I went for some harder IM stuff (4000 SCY):

    1200 (alt 200 fr/200 pull) in 21:00
    1:00 rest
    5 x 100 fly on 3:00 (1:50-1:58)
    200 IM (3:32)
    5 x 100 bk on 2:30 (1:32-1:38)
    200 IM (3:33)
    4 x 100 IM on 2:30 (1:40s)
    1 x 100 br (1:52)
    200 IM (3:28)
    600 recovery (200s= fr/pull/fr)
    100 EZ (50 back, 2 x 25 underwater br)

    Scotty joined me after my fly set and really helped to push me on the set of 100s BK. Times weren't that great, but I'm still building endurance at this point (last week I did a set of 4 x 100 on each stroke followed by 100 IM, so adding that extra rep and doing 200 IMs between sets is a slight ramping up of yardage: I managed 750 of fly today, my highest volume day for fly to date).

    Then I just about killed myself in the weight room afterward... almost the same workout I did on Sunday (used 10 lb dumbbells for chest and reverse fly sets instead of 12, because my shoulders were toast by that point at the end of the workout). I feel kind of silly doing all this work with such light weights (while the dudes--and dudettes--around me are tossing around 40-70 lb dumbbells), but I keep reminding myself that I'm not trying to be a body-builder or power-lifter... that competitiveness comes out at weird times though!
    Categories
    Uncategorized
  6. Tuesday, April 9, 2013

    by , April 9th, 2013 at 05:56 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny, humidity at 78%

    Warm Up
    Dryland bands
    200 as 50FR/50BK
    200 FR as 25 smooth/25 Fast
    400 FR as 50 Smooth/50 Fast

    *Set 1*
    5x200 FR on 3:00
    *2:40, 2:38, 2:37, 2:37, 2:37, :30 rest, right into...

    4x50 FR on 1:30
    *32-31-31-30, 1:00 rest, right into...

    1x1000 FR on 15:00 w/strokemaker paddles
    *13:21, right into...

    4x50 FR on 1:30
    *33-32-31-31, 1:30 rest, right into...

    1x400 FR on 6:00, 2x300 FR on 4:30, w/snorkel-agility paddles-fins
    *4:52, 3:40, 3:36, 1:00 rest, right into...

    7x200 FR on 3:00
    *2:36, 2:36, 2:35, 2:35, 2:34, 2:34, 2:33, :30 rest, right into...

    4x50 on 1:30
    *32-32-31-31

    Warm Down
    400 FR/BK/BR/Fly EZ
    Dryland band resistive & active stretches

    Comments
    Overall my swimming felt better today and the results are satisfactory. The focus was on the 200 freestyle sets at the start and finish to build pace in second 100, and then swim quality 50s fast with a long six-kick stroke. Swims with the equipment were to focus on best possible technique at fast pace with strong effort. When doing these kinds of multiple swim sets, the equipments needs to be organized and prepared ahead of time for quick transitions between swims.

    The results of the final round of 200s on 3:00 are my best this year at that interval, but my HR was high averaging 160-180. I was struggling the last four 200s to keep the my FR stroke functional. But I still managed to swim the final fast 50s in good form using the six-kick to to anchor a longer rotational stroke.
    Categories
    Swim Workouts
  7. Tuesday, April 9

    by , April 9th, 2013 at 04:19 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    8 x 25 shooters w/MF @ :30 (!)
    50 EZ
    8 x 25 dolphin kick burst + cruise w/MF @ 1:00
    -- 4 right side, 4 belly
    100 EZ

    Main sets:

    1 x 50 AFAP fly w/fins, 23 low
    150 EZ

    w/fins:
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11 flats)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (dolphin kick w/board 11-12)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    4 x 25 AFAP @ :30 (backstroke kick, UW 12.5-15 m, 11-12s)
    1:00 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    3 x 25 AFAP @ :30 (breast, 13s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    2 x 25 AFAP @ :30 (fly, 11s)
    :30 RI
    1 x 50 EZ @ 1:30
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    1 x 25 AFAP @ :30 (free, 10)
    1 x 50 EZ @ 1:00
    1 x 100 smooth backstroke w/agility paddles @ 2:00
    100 EZ

    8 x 25 w/chute & agility paddles @ 1:10
    -- 2 scull, 2 torque drill, 2 breast pull, 2 free
    100 EZ

    Total: 3450


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

    Swiped and modified a set from James Adams last workout. I was testing it out for the HIT forum and I think it's a keeper. I made it more of a speed workout, but it could also be modified into a sprint conditioning workout.

    Hitting the gym and doing a recovery swim tomorrow. I think that may be my last dryland session before nationals, though it's possible I'll do some core work over the weekend. I just don't feel like having fried legs for Zones. Still need to go sign up!

    Edit: Entered Zones
    100 free/100 fly/50 fly
    available for 200 & 400 mixed medleys (backstroke) and female 200 medley and free relays

    Psych sheets for Spring Nationals are up:
    http://www.usms.org/comp/scnats13/heats/

    I'm seeded first in all my events even 50 evil (wth?!) 100 back I'm seeded first by 7 seconds though, ugh! It would be nice to have a closer race ...

    Updated April 9th, 2013 at 06:35 PM by The Fortress

    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -04/10/2013

    by , April 9th, 2013 at 02:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #15: Meet starts tomorrow for most. I will not be posting for a few days.

    SCY
    WARM UP:
    3 X 200 3:20
    2 X 100 1:40

    1 X 250
    Choice, fins optional

    2 X (3 X 100 free 2:00
    #1 moderate
    #2 build
    #3 50 moderate/50 fast

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    1 X 75 easy
    1 X 50 blocks

    WARM DOWN: 4 X 50 easy

    $$$$$$RELAY STARTS$$$$$

    2100+-
    Categories
    Swim Workouts
  9. 4|9|13

    SCM

    1750M

    WARMUP
    1000 WFS
    • free, drills, and just a soupçon of fly


    SET I
    2 X 25 @ 2:00 sprint free, pushed
    • first 2 strokes 95%, strokes 3 - 10 sincerely AFAP, then an easy wind down to the wall


    MORE DRILLS
    600 WFS

    SET II
    4 X 25 hypoxic UWK @ 1:00
    • UWFK
    • UWFKB
    • UWDK
    • UWFK

    Planning on doing about two AFAP sprint free bursts (~20 total strokes) every other workout or less, depending on how I feel. That is about the limit pressure my shoulders can take on a routine basis. Chronic stuff also seems to bug them, but that's where fins come in handy.

    Spending time on form and paying attention to my stroke. Finished chapter 1 of Swimming Fastest. Most of the stuff I already knew, and the supporting info seemed compulsive and redundant, but I'm very thorough and the chapter provided some helpful insight for me to think about while doing slow drills. It stated Newton's 3rd law of motion is the prime source of propulsion - so you use the arms and hands as paddles. Lift is another factor, but not nearly as much. For me to maximize this stuff together, I need to develop more of an insweep with the hands also angled, but less of an angle than the insweep itself. Also been paying attention to the feel of the water throughout this process.
    Categories
    Uncategorized
  10. 04.09.13 - Tuesday workout

    by , April 9th, 2013 at 09:06 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are feeling better this morning. That helped a lot. Felt pretty good overall today.

    SCY

    700 Warm up

    5 x 100 - 1:30; Odds IM (1:20s), Evens free (1:15s)
    16 x 25 - :30; IM Order, half underwater
    Break

    5 Rounds of:
    * 4 x 50 - 1:00; Odd rounds half underwater, even rounds kick
    * 2 x 200 Pull - 2:30
    50 Easy
    Half underwater stuff was painful. My sdks just aren't strong enough to get me to mid-pool very quickly. Kicks weren't too bad. Did mostly 2:15s on the pull with some a little faster and some a little slower. Dave and I raced the last one for a 2:08. Big set... was very tired after this.

    4 x 100 Kick - 1:45, descend (IM - 1:46, 1:44, 1:42, 1:40)
    Break
    100 Timed kick (Br-1:22)

    200 Cool down

    (5350 total)
    Categories
    Swim Workouts
  11. Focus on the pull

    by , April 9th, 2013 at 08:00 AM (Mixing it up this year)
    A solid distance day today not so much focused on speed as distance per stroke

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/snorkle, strapless paddles & bouy DPS about 14-15 holding 1:29-1:30
    10x100@1:30 free w/paddles & bouy at 85% went 1:25, 1:25, 1:25, 1:24, 1:24, 1:24, 1:24, 1:25, 1:23, 1:22

    500 free kick w/zoomers faster pace
    500 free long and loose

    Total 4000 yards
    Categories
    Swim Workouts
  12. Monday, April 8, 2013 7:00-9:00pm Back at it

    by , April 9th, 2013 at 01:11 AM (Fast Food Makes for Fast Swimming!)
    Back to the normal training routine again with the team, and it felt great. We were loaded with 7 per lane, so we didn't get to do exactly what was planned, but John still gave us some good work.

    Warmup:

    400 Free
    300 Kick w/ board
    200 V-Sit Scull
    (900/900)

    12 x 100 SDK w/ long fins @ 1:30 Max Rest (went 1:05-1:08s)
    (1200/2100)

    w/ long fins and paddles:
    1 x 100 Free Build @ 1:30
    1 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    2 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    3 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    4 x 25 Free FAST @ :45
    remove paddles, so long fins only:
    1 x 100 Free Build @ 1:30
    3 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    2 x 25 Free FAST @ :45
    1 x 100 Free Build @ 1:30
    1 x 25 Free FAST @ :45

    200 EZ
    (1300/3400)

    24 x 50 @ coaches sendoff (approx. 1:15-1:30 or more)
    • 6 each stroke
    • 4 drill/2 sprint

    (1200/4600)

    8 x 25 Sprint @ 1:00

    • 4 non free (did Fly)
    • 4 Free 1 breath or less

    (200/4800)

    300 EZ

    --------------------------
    5100 Yards