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  1. Wednesday 1/23/13

    Wednesday 1/23

    AM and PM SCY

    AM swim:

    500 swim
    400 kick w/ board + fins

    8x25 @ :40 swim w/ 1 paddle focusing on anchor/catch/finish (switch paddle hand after 4)
    8x50 @ :50 swim w/ strapless paddles focusing on same as above

    12x75 D1-4
    4 @ 1:00 FR
    4 @ 1:15 FR
    4 @ 1:15 rolling I.M.

    100 EZ

    2x300 @ 4:15
    1 descend by 100s (3:13)
    1 ascend by 100s (3:19)

    Total: 3100

    PM swim:

    600 swim (200 FR/100 I.M.)
    400 pull w/ buoy only

    12x100 @ 1:30 I.M. order in sets of 3
    1 50 kick/50 sw
    1 50 dr/50 sw
    1 50 DPS/50 bld

    Total: 2200

    I felt really sluggish this afternoon. I was REALLY feeling the soreness from Crossfit and the 8K practice from yesterday. Decided to call it quits after 2200 this afternoon and rest up for tomorrow.
    Swim Workouts
  2. Week 16 - Wednesday second practice

    by , January 23rd, 2013 at 11:04 PM (After a long rest)
    I had to attend a meet and greet at the Gaylord Texas hotel with work which caused me to be 30 mins late for practice. I stayed late to finish the workout. This one was a thousand less than this morning and I felt much better. It's amazing what a difference 1000 of high intensity makes.

    warm up

    600 kick,swim,drill,swim

    Main set

    4x250 pull with paddles on 2.45
    4x(2x100 kick on 1.45, 200 free on 2.20, 4x50 on 35)

    Total 4000

    This was my second 9000 yard days this week and this one felt better than Monday. Tomorrow and Friday will be tough with work but I hope to double up on Friday and do a weights and swim session tomorrow.
    Swim Workouts
  3. Workout 01/23/13: AM and PM

    by , January 23rd, 2013 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    A tad chilly this morning, in fact the van did not spit out any heat even after dropping my son of at school and hitting the pool:

    w/u: 200 Fr/200 Bk/200 IM Drill

    Go 3 times:
    - 100 Kick :10 SR
    - 100 with Agility paddles :10 SR
    - 200 Pull with buoy :10 SR
    (Rd 1+2 FR with dorkel, Rd 3 Back)

    4 x 50 on 1:00 (IMO)
    8 x 25 on :30 (IMO)
    100 Loosen and out
    (Solo/Rec/2300 yds/45 min)
    More or less a stretch out swim. The pool was packed so no intervals, just counted off the rest and weave through traffic. I helped my wife around the house in the afternoon and sorted through last year's paperwork in preparation for taxes. I need to stick with my organization all year long in order to prevent this time drain in January.


    200 FR/200 BK warmup

    Build a 200 IM (5 x 200 on 2:50):
    - Rd #1-4: 50 Stroke FAST into 150 FR DPS
    - Rd # 5: 200 IM timed (2:32)

    50 EZ

    Go 3 times through:
    - 100 Kick on 1:45
    - 4 x 50 on :45
    (Rd 1: Quarters Strong, 2: B/C 2nd 25, 3: B/C 1st 25)

    Master Minute: 50 FR FAST (25.9 - wow)
    50 EZ

    Go 2 times through:
    - 4 x 25 on :30 IMO
    - 100 DPS on 2:00 with Dolphin Dive in deep
    - 4 x 25 on :30 (odd underwater SDK, even BK EZ)
    - 100 DPS on 2:00 with Dolphin Dive in deep

    100 Loosen and out
    (Solo/Rec/3350 yds/60 min)

    Should have planned to do the One Hour Swim - still freezing cold and I had the pool to myself for the first 25 minutes of adult swim tonight. Oh well, decided to go with a more intense workout. I am staying with my plan to double at least once a week, just need to start in with weights again. 5650 yds for the day. Feels good.

    Updated January 23rd, 2013 at 10:01 PM by rxleakem

    Swim Workouts
  4. Wednesday, Jan 23 - Hump Day

    My arms were feeling weak/tired today, but I was able to push through a pretty good workout. Not as much kicking today and no fly.

    Started out swimming with Keith and then got Phil (who usually isn't there that early to come join us). After our hundreds, we joined Peter, Dave, Dave, Roger, and Danny for a sprint relay - 2 teams of 4 doing a 20x50 relay - 5 50's each all out. I know I need more of this type of swimming, but that doesn't mean I like it (not yet). I have a good stroke when I'm pushing - up to 90% - 95% - but when I go 100% it seems to fall apart. And 5 50 yard sprints can take it out of you.

    After a back set, Peter and I finished with a 500 Back w/paddles. I was just trying to stay smooth and consistent. Ended up swimming faster than I thought - a 7:05. A 1:26 pace not bad for me after everything else.

    150 free and back
    3x500 on 7:30 (6:50, 6:50, 6:55) - a decent set at my race pace two years ago
    150 Back
    5x200 Free on 3:00 (2:40, 2:40, 2:45, 2:50) - my tired arms after two hard days started to show
    100 Back
    5x100 Back on 1:45 - Kept them around 1:25 w/ no paddles - my back was stronger than my free today
    20x50 sprint relay - 5 50's at 100%
    100 Kick - Thought I would let my arms rest, but I had no legs either
    3x200 Back w/paddles on 3:10
    100 Kick
    500 Back w/paddles - 7:05
    100 Free
    50 Back
    50 Breast

    5150 yards
    105 minutes
  5. Fighting off a cold...

    by , January 23rd, 2013 at 07:52 PM (Alex's swim journal)
    Felt miserable today from the congestion of this full-blown head cold I've been trying to fight off over the last couple of days. I skipped my dry-land conditioning work yesterday and today couldn't bring myself to do it... plus I'm just now feeling back to normal from the soreness instigated by Sunday's drylands. I decided just to steam and sauna for a few minutes on either end of my swim, while drinking tons of water. I went through about 80 oz. in an hour and a half.

    The workout was slow (it felt hard, but the times were off... I'm blaming the cold and the fact that I probably needed an EZ day anyway). I did 3000 SCY in 60 minutes, water temp back to normal (78?)... yes, something went right! Here's what I managed, again a lot slower than I expected:

    400 swim EZ on 8:00 (fr, 6:50)
    4 x 50 on 1:00 fr (walked it back from :45-:41)
    100 pull on 2:00
    100 3 fr/4 bk drill on 2:00
    100 bk on 2:15
    2 x 50 fr hard on :45-:100 (:39s)
    1:00 rest
    10 x 100 fr on 1:45 alt. fr hard and pull recovery--no paddles today, too tired (1:26-1:41)*
    1:30 rest
    10 x 50 fr on 1:00 (stay smooth, try to focus on form: :44-:45)
    500 EZ fr (8:30) as cool-down

    *This whole workout felt harder than it should have, again I probably could have taken the day completely off--haven't had a non-swimming day since the first of the year--, but the 100s were especially labored. After feeling pretty good, relaxed coming in at 1:26 on the first hard fr, my pulls were all in the 1:38-1:41 range (which seems really slow, even for a "recovery" swim in this set. That made the 1:45 interval tough and my hard frees slowed down even as I tried to work harder: 1:29, 1:30, 1:30, 1:30. Guess I've spoiled myself, getting used to seeing mid 1:20s in the last few weeks. They're still a little faster than the 1650 pace, though, so I guess I did something right. Come to think of it, I probably need to do a day soon with lots of pace work for the 1650. I've been going back and forth between hard work, trying to inject speed into my strokes, and moderate (5-10k) pace work, but nothing in between since the broken 1650 I did a couple of weeks ago.
  6. Wed., Jan. 23

    by , January 23rd, 2013 at 06:35 PM (The FAF AFAP Digest)

    Warm up:

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

    Main Sets:

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

    3 x (25 AFAP back from blocks working on new start + 75 EZ)
    -- went 12s

    2 x through w/fins:
    R1 = fly (11 flat, 23, 34)
    R2 = evil (13 flat, 28 flat, 40)
    25 AFAP
    75 EZ
    50 AFAP
    150 EZ
    50 @ 200 pace
    100 EZ
    75 AFAP, break :10 @ 25s
    175 EZ
    75 @ 200 pace
    125 EZ

    Total: 2650


    I skipped the last 75 @ 200 pace on breast bc I was kicked out by the high school team. The dual meet season is now over and District Champs are this weekend. Teen Fort has been a real couch potato this week, learning from my taper example. :-)

    I feel terrible that Jimby has been de-AA'd. It's especially brutal to have a time taken away from you AFTER a lengthy vetting process when it had been declared "official." Sigh. See his screed, which is not very screed-ish:
    Swim Workouts
  7. Wednesday, January 23, 2013

    by , January 23rd, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 62, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 66%

    Warm up
    300 FR DPS ABPT
    200 FR as 25 smooth/25 Fast
    6x50 FR Kick on 1:00 desc 1-3,4-6
    4x50 FR Swim on 1:10, 30-29-29-29

    *Set 1*
    4(5x100 on 1:40, 1:00 rest)
    took extra rest after round 3, did 1:50 interval rounds 3-4
    did all 100s at 1:05

    *Set 2*
    400 BK DPS
    200 FR Kick

    *Set 3*
    2x 5(2x50 on :40, 1:00 rest, negative 2nd 50)

    1. 32/31, 31/31, 31/30, 31/30, 30/30
    2. 31/30, 31/29, 30/29, 30/28, 29/28

    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles, bouy

    Warm down
    500 FR DPS ABPT

    I enter the pool for warmup feeling ready to swim and hopeful that I mostly recovered from yesterday's hard swimming with fins and paddles. But as the warmup progressed, I felt ok but not great.

    Set 1 - At first the 1:05/100 pace came with a smooth 50/strong 50, then starting with round 3, for almost every 100 the first 50 was still controlled and smooth, but the second 50 increasingly felt sluggish and slow. I just could not get faster than 1:05 and was getting worn out. Planning to do 6x5x100, I stopped at 4 rounds, because the tempo/speed difference between the first/second 50 was too much. It is useless to be splitting 30+/34+ per 100 or something similar. Last week I swam a set similar going down to 1:02 pace with even splits.

    Set 2 - Recovery

    Set 3 - I made an adjustment to break the 100s at the 50 on :40, striving for a negative split second 50, and a minute rest between 100s. It all went better, more likely because I relaxed not worrying about crashing the second 50. The results were certainly more acceptable, although afterwards I was wiped out with nothing left.

    Set 4 and warm down - I did not want to leave it all in the pool, so swam to the point of feeling good again in the water. Did lots of my band stretching in the locker room, and will do more during the evening.
    Swim Workouts
  8. 1|23|13

    by , January 23rd, 2013 at 02:46 PM (Blog)
    Afternoon dryland fun at base fitness center
    1) Blue stretch band - 50 x each arm:

    Click image for larger version. 

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    2) and 50 x each arm:

    Click image for larger version. 

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    3) Used the same cord with securing ends then did loaded situps 10 x 3

    4) torso machine - 20 x 90lb each side

    • machine works the enire torso, still not acclimated to it after close to 10 uses - must be good

    5) 5 x 2 x 20lb medicine ball toss -n- catch

    • ceiling is 20' high in court, still a few feet shy of contact

    6) a few handstand episodes

    • getting a little better at these, sometimes I can get balanced without feet to wall contact and even hold it there for up to 10 seconds unsupported

    7) Went outside, it was sunny - about 53F, then walked over to the closed base pool to use the park benchs. The pool BTW still has last seasons water in it and looked inviting. Unfortunately it won't be opened until May, but I'm not saying it didn't cross my mind once or twice, to grab my wetsuit and jump the fence and go for a swim (but that would be the end of my current employment).

    Anyhow, 30 x bench jumps

    • ~30" high and ~50" out
    • jump off and land plyometrically with a quick series of hops

    Also did about 20 minutes of yoga stretching poses this morning

    Updated January 23rd, 2013 at 05:38 PM by __steve__

  9. Sarasota Y Sharks Masters 5:30 AM Workout -01/24/2013

    by , January 23rd, 2013 at 01:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    1 X 150 2:30 2:15
    1 X 100 1:45 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    1 X 200 IM 3:30
    2 X 50 stroke 1:15
    Four rounds. 50's: chice/fast no free

    1 X 100 kick 2:15
    8 X 25 sprint kick :45
    1 X 100 swim

    20 X 100 pull
    Set your own interval: short rest, 10 seconds maximum

    WARM DOWN: 4 X 50 easy 1:00


    Updated January 24th, 2013 at 03:28 PM by SharksMasters

    Swim Workouts
  10. Getting De-All'd

    by , January 23rd, 2013 at 11:26 AM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    If you have ever been the victim of rule-mongering bureaucracy run amuk, and would like some misery to provide you a little company, grab a shawl and settle in for the blood-boiling pleasures of my most recent experience at the hands of our beloved "We do it all for the swimmers" organization!

    Yes, my swimming comrades! I have been officially De-All Americanized five weeks after the Top 10 listings became official!
  11. Wed Jan 23rd 2013

    by , January 23rd, 2013 at 11:18 AM (Ande's Swimming Blog)
    Wed Jan 23rd, 2013 scy

    Days Till SC Zones

    Thinking about doing the hour swim today at noon & maybe again on Sunday

    Whitney Coached
    6:30 - 8:00 dove in around 6:33ish
    SCY UT Swim Center main pool
    Swam with Mike Chris & Ned beside Keith Korey & Sloan

    Warm up
    went around 800

    Main Set

    20 rounds of
    100 choice 90% on 2:00
    25 fast on :30
    25 easy on :30
    odds: FR went 61's - 63's, 25's were bk, fl or fr
    evens: kick alternated flutter with a board, fly with no board

    400 Fr DPS easy 4 breaths a length
    did 2 breaths per length while swimming then 2 on the wall each turn

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Swim Workouts
  12. 01.23.13 - Wednesday workout

    by , January 23rd, 2013 at 10:52 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Roger. Feeling better today but still have a cold of some sort.


    600 Warm up

    5 x 100 - 1:45 Convert fly -> fly kick (I converted to 50 fly kick/50 br kick)
    5 x 200 IM - 3:10
    50 Easy

    4 x 75 br - 1:30 (1:05->1:00)
    50 Easy

    200 Free - 2:30
    50 Fr/50 bk/50 Fr - 2:30
    200 Free - 2:30
    50 Fr/50 Fly/50 Fr - 2:30
    200 Free - 2:30

    3 x 100 Stroke - 2:00

    25 Easy
    1000 Relay ( 2 teams, each did 5 x 50)
    25 Easy

    6 x 50 Kick - 1:00
    6 x 50 Kick w/ fins - 1:00
    * Odds underwater sdk down/easy back
    * Evens 2 uw kicks on back, side, front, side off each wall

    500 Backstroke pull (7:05)

    200 Cool down

    (5300 Total)
    Swim Workouts
  13. Week 16 - another long one

    by , January 23rd, 2013 at 09:46 AM (After a long rest)
    I felt good this morning, but again really pooped by the end of the session. These 1hr 10-15 min workouts have been good to get the yardage up but by the end I am feeling very tired. Work has not helped this week either. My Korean visitors are in until Thursday and then i have a Vistage conference. Monday was a long day, starting with morning practice and end ending about midnight after picking up our korean guests at the airport. Yesterday was a long day too, with entertaining. I am looking forward to the weekend to catchup on my sleep.

    Warm up
    400 free
    6x50 finger drag higher than usual elbow on 45
    2x400 IM kick/swim/drill/swim

    Main set
    12x100 done as 50 stroke, 50 free on 1.20
    3x500 free holding 1.05 pace on 5.50
    3x200 IM descend 1-3 on 2.45

    Warm down
    200 easy

    Total 5000

    I held 1.05 pace on the 500s and felt ok. The last one hurt but I got into a nice rhythm and focused on long and strong. I seem to be hitting 10.5 strokes per length at the moment which causes my turns to be too tight. I have a tendency to breath to the left and I think if I did more bilateral breathing I would be better off. Somehow I find bilateral harder when I am trying to hit a rhythm. Something else to work on I guess. I am entertaining tonight again but should be able to make the evening practice.
    Swim Workouts
  14. I can't believe I voluntarily did the EVIL stroke today

    by , January 23rd, 2013 at 08:25 AM (Mixing it up this year)
    Yes today was Breaststroke day for me and it felt good. I may just have to do it again.

    500 free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    10x50@1:00 breast pull w/zoomers held :50's on #1-6 but on 7-10 I dropped to :48's felt good
    8x25 accordian drill w/snorkle
    300 breast kick
    300 free w/snorkle every 3rd lap breast scull drill
    8x25@:45 breast held 25's not quite there yet my legs are still not strong enough
    300 free w/snorkle EZ

    Total 2800 yards
    Swim Workouts
  15. Tues, Jan. 22, 2013 7:00-9:00pm

    by , January 23rd, 2013 at 01:48 AM (Fast Food Makes for Fast Swimming!)
    I was tired an sluggish today. I'm sure it's because of my change of job at work. I'm still doing the same job, just on the main packing line which is huge, and requires a lot of walking around, plus I start work at 5:00am to get everything ready for the 6:00am start time. That makes for fun, especially when I'm swimming till 9:00pm the night before...and then typing a blog and unwinding before getting to bed.


    1000 Free
    16 x 25 SDK underwater w/ short fins @ 1:00
    10 x 100 Free @ 1:30 still warmupish pace. I just couldn't really go more than a 1:15 on these. Felt like blah.

    Main Set:

    4 Rounds of:
    • 300 Free @ 4:30 (150/160 HR)
    • 200 Stroke @ 4:00 (180+ HR)
    • 100 Free @ 1:45 (150/160 HR)

    This set was pretty much garbage until round 3 when my body finally "woke up" and I decided to pick up the freestyle a bit, coming down to 3:35s on the 300s.

    8 x 25 Fly @ :45

    4 x 100 Free @ 1:15 into (cruised these @ 1:10s)
    4 x 100 Free @ 1:10 (upped the tempo to about 1:06s here)

    8 x 25 Fly @ :45

    200 EZ

    6200 Yards