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  1. 1|15|13

    by , January 25th, 2013 at 09:46 PM (Blog)
    Weights at club

    Worked every mucle group briefly but intense


    SCM at club

    2735

    Warmup
    500 as 20 x 25 @ 1:00

    • count strokes
    • got strokes down to 15's but most were 16 and 17


    SET I
    99 x 15 @ 0:20 turn drill

    • hypoxic
    • alternate L-R-L and R-L-R into turn


    SET II
    750 of drill

    Weigh 162, too light, wife made a pie so I should be 163 tomorrow.

    Two weeks out is the state SCY meet. I still need to register. 50 fl, 50 bk, 50 fr, maybe a 100 or 200 fr with a 50 split request (or without), and possibly a 100IM for fun. The 50 fr is the one event I can actually do so naturally my target event. My best time is 26.99 which was done almost 3 years ago. I can beet that (but if I don't I'm blaming it on something severe).

    The goal for the event is to take it out without air and take my first breath on the fourth and tenth stroke back. I swam SCY once this year and maybe a couple times last year so I have no idea if my strong arm will stroke me in to the turn like SCM. But I'm not gonna get worked up like I usually do.

    I might taper some, but my real focus will either be the classic city this spring in Athens Ga, or the SC state LCM meet later this summer.
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  2. Friday, Jan 25 - Another Bummer Friday

    Last Thursday we had a little freezing rain between 11am and 2pm. So, at 10am they decided to close the schools at 1pm - which was the worst possible time to put everyone on the roads. It was sunny by 4 and everything was pretty dry before dark. But, of course, they had to be safe and make sure it didn't come back over night, so they closed everything till 10 on Friday.

    Well, they decided to out do themselves this week. I got up at 5am - low 40's, no rain - got to the pool and it was closed. Thursday night after we went to bed, they made a decision to delay opening everything until 10am Friday morning. Why? Because they say there was a possibility of freezing rain Friday morning.

    The weather.com forecast Thursday night? A low of 33 at midnight with 0% chance of rain. A temperature of 35 with 20% chance of rain at 8am. A temperature of 45 with 80% chance of rain at 11am.

    Don't know who they listen to; but, both weeks weather.com has been right on the mark. And our city and school officials - well they look like fools.
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  3. Week 16 - short workout

    by , January 25th, 2013 at 08:30 PM (After a long rest)
    I asked my coach to come in early this morning so I could get at least 40 minutes of swimming in before heading upto the convention center. I had trouble sleeping last night too(too much going on right now) so could have gone in really early if the pool was open. Unfortunately I am the only idiot awake at 3am. I did get to see the first three sets of semi final of the Australian open between Murray and Federer. I felt tired today and congested and could not tell if it was purely a lack of sleep.

    Warmup
    400 free
    6x50 drill

    Main set
    8x200 on 2.30, negative split and descend 1-4 and 5-8
    2x75 on 1.15 fast/easy/fast, 1x50 fast break out of turn on 1 minute, 1x50 fast on 1 minute, 100 fast on 1.15, 100 easy

    Warm down
    200 easy

    Total 2900


    I found it hard descending today, I struggled getting into a rhythm across the 200s. I went 2.15(1.10, 1.05), 2.13(1.09, 1.04), 2.13(1.08, 1.05), 2.10(1.07, 1.03), 2.13(1.09, 1.04), 2.13(1.09, 1.04), 2.11(1.07, 1.04), 2.10(1.06, 1.04), 2.10(1.06, 1.04). The last one would have been a few seconds quicker but ran into traffic at 75 and again at 125 turns.
    Categories
    Swim Workouts
  4. Friday, January 25, 2013

    by , January 25th, 2013 at 08:25 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    800 Swim as 100 smooth/100 strong

    *Set 1*
    400 BR K
    3x100 BR on :20 RI as 50K-50S with snorkel
    2(4x25, 1:00 rest) on :45; 18-17-17-16/17-17-16-16

    *Set 2*
    400 DK as 100/bd-100/bk
    4x75 Fly on 1:15 as 25RA-25LA-25S desc 1-4
    6x25 on :45, desc 1-3-4-6; 15-14-13,14-14-13

    *Set 3*
    400 BK kick, 8 SDK off walls
    6x50 Bk on 1:15 desc 1-3,4-6; 34-33-32,33-33-32

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

    *Set 5*
    2(3x50 on 1:15, 1:00 rest) Desc 1-3, Strong 4-6

    1. 29-29-28
    2. 27-27-27


    Warm down
    300 FR DPS ABPT

    Comments:
    Did an early am swim at FMAC since my daughter would be home again today with the stomach virus. Was tempted to do a straight hour swim but I will be doing the one hour postal this weekend and want to be fresh for that. Did all the strokes and some speed work.
    Categories
    Swim Workouts
  5. Friday 1/25/13

    Friday 1/25

    "Friday Fly Day"

    PM only SCY

    500 swim
    300 FL k/dr/sw

    8x50 @ :40
    odd: DPS FL
    even: build FR

    2x
    4x25 @ :40 FL kick w/ fins
    2x150 @ 2:00 swim FL/FR/FL by 50 w/ fins D1-2
    4x50 @ 1:00 V.S. FL

    100 EZ

    ALL BUTTERFLY:
    6x25 @ :30 DPS
    6x50 @ 1:00 FAST
    6x25 @ :30 DPS
    6x75 @ 1:30 FAST
    6x25 @ :30 DPS
    6x100 @ 2:00 FAST
    6x25 @ :30 DPS
    6x75 @ 1:30 FAST
    6x25 @ :30 DPS
    6x50 @ 1:00 FAST
    6x25 @ :30 FAST

    200 EZ

    Total: 5700

    Now that is what you call a Friday Fly Day!
    Categories
    Swim Workouts
  6. Friday, Jan. 25

    by , January 25th, 2013 at 05:41 PM (The FAF AFAP Digest)
    Drylands:

    RC ex, 10 min
    explosive leg press, 190 x 3 x 15
    good mornings, 80 x 3 x 8
    extreme angle iso squat, 5:00 -- finally got to 5:00, so can add weight next time
    med ball slams, 3 x 10
    standing long jumps, 10
    seated row negatives, 80 x 3 x 8
    wrist curls, 60 x 4 x 10
    2x through:
    overhead squats, 50 x 10
    squat jumps w/bar, 50 x 8
    knee tuck jumps, 10


    ART, 30 min


    ++++++++++++++++++++++++++++++


    No time for core work or a recovery swim bc I had to race off to ART.
    Egads! We got a slightly dusting of snow and, in a panic, school was closed early and the prelims of HS district champs were cancelled. Truly ridiculous, though I'm not unhappy that we just have timed finals tomorrow night. Teen Fort is swimming the medley relay and 100 fly and 100 evil.
  7. 01.25.13 - Friday noon workout

    by , January 25th, 2013 at 05:04 PM (Pete's swim blog)
    Swam w/ Dave, Blakely and Jim. Not to be outdone by panic from last week's patches of refrozen snow, politicians last night called a preemptive panic on weather this morning. As I slept, weather-peoples were ginning up a story about freezing rain and sleet. Schools closed or delayed opening and unfortunately so too did our pool. I woke up to a balmy 46 degree temperature completely unaware of last night's panic and headed off to a closed pool. I don't think the temperature ever fell below 40 and all we got was some light rain. Dave and I decided to swim at 11:30 and were happy to be joined by Jim and Blakely. I swam pretty well despite a lingering cold and throwing down a greasy cheeseburger 30 minutes before practice.

    400 Warm up

    400 free - 6:00
    400 free - 5:45
    400 free - 5:30
    400 free - 5:00
    50 Easy
    As I warmed up, the 400s got a little faster. Started on 5:00 for the first couple. Did the third on 4:55 and the last on 4:47.

    4 x 75 - 1:10 convert Fly->Back
    4 x 75 - 1:10 convert Free->Breast
    4 x 75 - 1:10 sliding IM
    4 x 75 - 1:10 Free, descend (:57 -> :47)

    Timed 400 free (4:39)
    Good swim for me. Jim watched our spits and I went 1:09, 1:11, 1:11, 1:08. Dave pushed me hard on this.

    16 x 50 pull - :50 (2 easy/2 hard)
    Made the hard ones on :28-:30

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/28/2013

    by , January 25th, 2013 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:45 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 X 50 kick 1:00
    1 X 100 swim

    3 X (4 X 100 2:00 Round 3: 2:15
    #1 25 stroke/75 free
    #2 50 stroke/50 free
    #3 75 stroke/25 free
    #4 100 stroke
    Round 1 fly, 2 back, 3 breast

    1 X 300 4:15
    1 X 200 2:50
    5 X 100 1:20
    1 X 200 2:40
    1 X 300 -
    Pull freestyle

    WARM DOWN: 4 X 50 easy 1:00

    5100Y
    Categories
    Swim Workouts
  9. Friday 01/25/13 - I'm such a slacker!!

    by , January 25th, 2013 at 12:38 PM (Workout Swimmer)
    So I had the "smart idea" that maybe I try to wean myself off Celebrex & start something else for arthritis pain, before I become too tolerant of it, and it doesn't work any more. Woke up in the middle of a dream, I suppose, because I was really resisting the idea of climbing out of my nice warm, snuggy bed! Got to the pool a bit late & missed the first 200 of warm-up. ATAC is hosting a meet this weekend, so coach gave them a very light workout & they were done at 3000 - but then I tried to go extra & my arms just were dead. Ended up with only 3300 LCM - certainly slacking! Won't make the GTD goal at this rate, for sure! And to top off my lovely morning, I noticed two more new RA nodules on my right hand. Oh goodie.

    600 back/free
    600 P
    400K
    6 x 100 stroke/free on 1:40
    100 easy
    12 x 25 drill/speed play x 2/ sprint on :30
    200 easy
    2 x 150 P
    200 breast free
    OUT
    Blah.
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  10. The Friday Flyer makes a short appearance today

    by , January 25th, 2013 at 08:38 AM (Mixing it up this year)
    Today was long course and I had to share with 2 really fast guys from the SCAD swim team. We worked well together and I made sure to stay out of their way and not jump ahead of them like some of our slower lap swimmers have a tendancy to do.

    500 Free
    500 Free kick w/zoomers moderate pace
    500 Free pull w/paddles & bouy

    10x50@:10RI free w/snorkle as 15m kick/20m swim/15m kick trying to keep strong kick with the arms. for some reason my kick slows down when the arms come in to play, it is like I can't coordinate them. Hence the reason for this set.
    4x50@:15RI fly
    2x200@:30RI fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    400 free EZ

    Total 3000 meters
    Categories
    Swim Workouts