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  1. Friday, May 3 - Keeping It Up

    Started out swimming with Keith. Got him to do a "M" set. Then he got me to do some fly - hadn't swam any fly since Feb. Pretty good workout and then I timed a 100 Free and 100 BAck at the end.

    5x100 on 1:30
    A "M" set - Free, :45 per 50
    50-100-150-200-150-100-50-100-150-200-150-100-50
    100 Back
    5x50 Fly/Free on 1:00
    5x50 Breast/Free on 1:00
    A "DUD" set (down-up-down) - Back w/paddles, :45 per 50
    200-150-100-50-100-150-200-150-100-50
    200 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 BAck w/paddles on 1:35
    100 Kick
    100 Free w/paddles Hard - 1:10
    1 minute rest
    100 Back w/paddles Hard - 1:14

    5600 yards
    105 minutes
    Categories
    Uncategorized
  2. Diving workout

    I really enjoyed last night’s diving practice. It was a good night for our whole group—everyone seemed to be feeling brave and willing to go after difficult and scary things. I got to cheer on two of our more experienced divers as they did 2.5s from the 3m (forward and reverse). Meanwhile, I worked on dives that require a backwards takeoff—back dive, inward dive, and (briefly, just to make sure I could) back flip. I was really pleased to land my inwards last night head-first. It was only the second time I’ve worked on this skill, and the first was nearly two months ago, and involved hitting the water face-first far too often. I was worried I would regress back to that, but my body seemed to remember the skill. I did these off the 3m as well as the 1m, which was a first. Back flips off the 1m were a new skill as well, and were pretty easy to land. Now that I’m gaining some confidence that I can actually do these things, I’ll be able to focus more on making my form better. Right now my biggest problem is still with the take-off—I tend to be falling backwards as I jump off the board, which has me landing far far away—not a good thing.

    I have been feeling so much better the last couple of days. Tuesday’s visit to my doc resulted in a second round of antibiotics to treat what seems to be a sinus infection (which explains why the diving felt so bad last week). The coughing and asthma is now not a problem except when I exercise hard aerobically, so I’m still holding off that for the time being. I’m eager to get back to my regular activity—I’m well into week 4 of this asthma/illness deal—but I’m also ready to be cautious about pushing too hard, and finally put this whole episode behind me.

    My next event is the 2 Bridges 5K swim in the Hudson on June 1. I visited the wonderful Hudson River Museum today with a couple of friends, and seeing the exhibits there and being near the river for much of the day made me more excited about being part of that event. I’m not stressed—yet—about feeling underprepared for it. I figure I’ll bring whatever level of fitness I have by then to the swim, and whatever that turns out to be, I’ll end up having fun, seeing friends, and spending a beautiful day on the water. Right now I feel very glad not to have any longer events on the horizon.
  3. 5|3|13 LCM

    LCM
    3700 m

    WARMUP

    500 free and 600 drill WFSP

    FAST 50's
    8 x 100 free @ 4:00 as 50 fast/50 easy

    XXXSPL - t - ez - HR (HR taken after easy 50)
    #1 41 - 38 - 59 - 120
    #2 43 - 34 - 56 - 120 *
    #3 43 - 33 - ?? - 136
    #4 43 - 34 - ?? - 128
    #5 44 - 34 - ?? - 136
    #6 44 - 35 - 55 - 136
    #7 44 - 36 - 58 - 136
    #8 44 - 36 - 54 - 144

    RECOVERY

    300 various WFSP *
    200 various WS

    AEROBIC
    50 FK WBS (ouch - legs still gone)
    350 free WS
    800 free WS - about 12:20 *

    WIND DOWN
    100 free WFSP


    * Planned to gradually descend each rep by one second to reach 32's and maybe get a couple of them, but my drop-dead mentality naturally kicked in and the set became the same as the previous ones. I don't know, #2 even felt easier than (the 4 second slower) #1. After that I was working hard to hold the pace of #2 while fading.

    * Legs gone (left quad and right calf), grabbed a buoy but soon got rid of it because I don't like how pulling makes my shoulders feel. Just kept leg effort under cramp threshold.

    * Legs came back. Started the set as 50 x 10 @ 1:00, but on the 3rd repeat decided to quit resting and just go continuous (with open turns). This is strange because I never really find a tempo or rhythm for continuous swimming. I did today though. The tempo I used was like 30 sec 2-beat/20 sec 6-beat per length keeping the 6-beat parts fast. Perhaps this is my distance swim, maybe enter a 400 for fun next LCM meet.

    Updated May 3rd, 2013 at 04:07 PM by __steve__

    Categories
    Uncategorized
  4. 05.03.13 - Friday workout

    by , May 3rd, 2013 at 01:00 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Felt awful after practice. Not sure if I have something or just got dehydrated. Hope it is just a bit of dehydration.

    SCY

    700 Warm up

    4 Rounds of:
    * 3 x 75 - 1:10 Convert 25 fly/50 free -> 75 fly
    100 Easy

    4 x 75 free - 1:10
    4 x 75 free - 1:05
    4 x 75 free - 1:00
    3 x 75 pull - 1:10, 1 x 100 pull - 1:10 (made 1:05)
    3 x 75 pull - 1:05, 1 x 100 pull - 1:05 (made 1:03)
    3 x 75 pull - 1:00, 1 x 100 pull - 1:00 (made 1:02)
    Kind of underestimated the amount of recovery I would get on the 3 x 75 pulls. After this I was hurting pretty bad but pressed on.

    3 x 100 free - 1:25
    2 x 100 free - 1:20
    1 x 100 free - 1:15
    16 x 25 - :30 odds easy free, evens hard stroke, IM order

    4 rounds of:
    * 3 x 75 - 1:10 convert 75 free -> 25 free/50 kick; last round convert 25 kick/50 free -> 75 kick

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -05/06/2013

    by , May 3rd, 2013 at 12:05 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:20
    4 X 100 1:30
    1 X 300 -

    1 X 200 kick 4:30
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 moderate 2:00
    2 X 50 build 1:15
    1 x 100 moderate 2:00
    2 X 50 fast 1:15 #2 on 2:00
    two rounds, choice.

    LCM

    8 X 200 pull 3:30
    Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4600 Y/M
    Categories
    Swim Workouts
  6. Week 30 - Friday(Taper week 3)

    by , May 3rd, 2013 at 09:46 AM (After a long rest)
    I felt pretty crappy this morning. Just no umphh.

    Warmup
    400 free with snorkel
    6x50 alternating catchup and finger drag drill on 45
    6x100 kick with fins on 1.40 easy

    Main set
    3x500 #1 pull, #2 swim breathing every 5, #3 6beat kick on 6mins
    2x(2x50 with fins AFAP on 35, 2x25 underwater with fins, 2x50 back AFAP)
    100 easy

    Warm down
    6x100 on 1.25 DPS

    Total 4000

    500's I held between 5.30 and 5.40. It did not hurt but again no feel for the water and just no go. The fast 50s were ok and I went 23,24 on the free on both sets and 27,28 on the backstroke 50s. My back felt pretty good.
    Categories
    Swim Workouts
  7. So many disappointed swimmers this morning

    by , May 3rd, 2013 at 08:21 AM (Mixing it up this year)
    We all showed up expecting the usual Friday Long Course but it was set up for Short Course. After I got over my disappointment I had to change my workout.

    500 free
    500 free kick w/zoomers

    10x200@3:00 free w/paddles & bouy descend 1-10 went 2:52, 2:51, 2:50, 2:49, 2:46, 2:46, 2:42, 2:42, 2:39, 2:36

    500 free kick w/zoomers
    500 free EZ & slow

    total 4000 yards
    Categories
    Swim Workouts
  8. Thursday, May 2, 2013 7:00-9:00pm

    by , May 3rd, 2013 at 02:25 AM (Fast Food Makes for Fast Swimming!)
    Let the serious drop in yardage begin!

    Warmup:

    600 (25 Free, 25 Long Axis Alternator*, 25 Back, 25 Long Axis Alternator)
    (600/600)

    *Long Axis Alternator is 4 stroke Back, then roll into 3 strokes Free, then roll into 4 Back, etc. Works better in LCM cause you run out of pool space after a little bit in SCY.

    Kick Set:
    4 Rounds of
    • 200 @ 3:00
    • 100 @ 1:20
    • 50 @ 1:00

    I ended up starting with a 100 Kick on the first one, but was bobbing around like a cork with all the swimmers in the lanes, 6-8 per!!!, so I switched to EZ Free swimming.
    Did a 100 EZ @ 3:00, 50 EZ @ 1:20, 50 EZ @ 1:00
    (800/1400)

    12 x 75 IM no Free @ 1:30

    • I did Odds 75 IM
    • Evens 25 Free, then get out of the way.
    • Basically it was a 100 IM @ 3:00, broken at the 75 for about :35 seconds.

    (600/2000)

    12 x 50 @ 1:15

    • 3 of each stroke
    • 1 EZ, 1 Build, 1 FAST
    • Felt really good on these, especially the Fly and Free. Breast was feeling good as well. Back is only used for the cooldown after the Fly in the 400 IM!! <--PWB will like that one

    (600/2600)

    100 EZ
    (100/2700)

    To the Blocks:
    12 x 25 Sprints from a dive @ coach's sendoff

    • 3 of each stroke, IM Order
    • John set us up in heats organized by speed, so I was set with the fastest two boys of the group
    • We had enough rest, kinda. I was huffing and puffing but did fine.
    • I blasted the Flys, felt great.
    • Blasted the starts and SDKs of the Back, then cruised into a floating finish.
    • Same for the Breast, worked the pullout, 1 stroke, then cruised. 4 strokes per length.
    • BLASTO on the Frees. Coach John was asking the older boys why James was beating them. "cause he's tapering..." "That's not an excuse" replied John.

    (300/3000)

    300 EZ and out

    --------------------------------
    3300 Yards

    This was an EZish workout even if I'd done the whole thing as written. I just had a yardage "goal" to not exceed today, and stayed below that. Plus I had fun sprinting.