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  1. 1\7\13

    SCM at club

    • 500 fr

    20 x 50 @ 0:90

    • was a 5 x (50 fly, kick, br and fr)

    10 x 50 @ 0:75

    • Dive from side, smooth streamline and breakout, freestyle with fist, hop out and repeat

    450 flutter kick with board

    • 11:20

    100 flutter kick with board

    • just as slow

    Water was warm and swimming was a slow, stroke counts were also higher than before. Didn't think the wetsuit helped as much as it did until now. It helped with everything (pace, stroke count, body position) except all-out efforts and fast turns. I guess it would be the equivalent to a pull buoy.
  2. 1-7-13 Feelin' Tight

    Typical Monday at work. A little more physical than usual. This might be the reason I felt so tight through the following.

    500 swim
    400 pull
    300 no walls , I hate these swims
    200 IM kick
    100 non free, went 50 bk, 50 br
    5 x 50 @ 55, 3/4 catch up drill, Love this drill

    7 x 50 kicking drills w/fins on coaches whistle
    --coaches choice

    swim @ 1:30 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    rest 2 min

    pull @ 1:25 base
    100, 200, 300, 200, 100
    --hold constant pace throughout

    5 x 50 @ 55 stroke sprint/ez free by 25
    --went fly, bk, br, bk, br

    100 w/d and home to watch the game


    Although I felt really tight I swam pretty well. Getting better at pacing and "swimming" my own race at practice.
  3. 01.07.12 - Monday workout... sort of

    by , January 7th, 2013 at 10:27 PM (Pete's swim blog)
    Swam at Anaheim Marriott pool solo. Swimming options are slim for the next couple days. I was pleased to see the Marriott pool was about 25 yards. I walked it off this morning and it indeed looks to be about that size. The pool is a sort of l-shape with lots of odd angles. The ends of the "L" both had stairs but if figured it wouldn't kill me to flip before the wall. So, I started off at the only wall and swam toward the stairs that were furthest from me. As I got closer and closer, it kept getting shallower. Suddenly, my fingers are touching the bottom and I've got 10 feet to go. I got to the stairs and sat down it what was the "toddler end". Maybe 18 inches. That's what I had to work with so I made the best of it. Had to learn to make an awkward open turn in shallow water but it worked out.


    300 Warm up

    25 easy (so I could flip at the "deep" end)
    10 x 50 (hard fly/breast down, easy free back)
    25 easy
    10 x 100 Pull
    50 Easy
    12 x 75 (mix of fly, breast, free)

    300 Cool down

    (3000 Total)
    Swim Workouts
  4. Monday, Jan 7 - Almost Back

    The fast guys did their own thing today - Roger, Dave, Dave, and Danny - their sets started out to fast for me. Ray, Keith and I swam together and started with some longer sets. Peter is out of town in Southern California - wondering if he is mixing it up with some of the swimmers out there!

    Had my speed back today - at least for the first 2500 yards. It helped that I was swimming beside Ray. After 2500, I started losing speed and at 3700 yards it felt like I had swam 7000 yards. Worked in some breast and fly. Was sort of glad that Peter wasn't there - I could not have swam any push sets with him at the end.

    2x500 on 7:30 (6:50 good for warmup; 6:32 - a good 500)
    100 Back
    5x200 on 3:00 (2:37, 2:36, 2:38, 2:36, 2:35 - a good set for me)
    100 Back
    10x50 on :50
    100 Breast
    200 Kick Free/Fly
    2x50 Fly w/fins
    3x200 Back w/paddles on 3:15
    200 Kick
    6x100 Free w/paddles on 1:40
    200 IM (3:27)
    3x100 Free on 1:40
    4x50 Breast/Fly/Breast/Free
    100 Free

    5300 yards
    108 minutes
  5. Week 14 - Distance

    by , January 7th, 2013 at 09:16 PM (After a long rest)
    I felt good today. My pain from last week had gone and overall I felt strong the entire practice.

    warm up

    400 free
    6x50 catchup
    400 IM 25kick, swim,drill,swim
    400 IM swim

    Main set

    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy

    Set 2

    8x75kick on 1.05 with flippers
    6x75 free on 1min breathing 3 on odds and 5 on evens


    6x50 on 35 long on turns and no breath off the wall. Held 30-31 on all of these.

    Warm down
    100 easy

    Total 4550

    15 minutes on the vasa swim bench. 20 pulls per set with 15 second rest

    I made all the main set 100 times on the descending times holding 1.03 upto the 1.05 set, then dropped to 1.00 on the 1.05 set and went 59 on the last 100. I am finally starting to feel strong and I am enjoying increasing the yardage. My hurt is a different kind of hurt from when i first got back in the pool, and i feel like i am making good progress.

    I signed up for my first meet on 19th January. I am only doing 3 events but I am really looking forward to doing a few events in a short period of time to gage my progress.

    Updated January 7th, 2013 at 09:38 PM by StewartACarroll

    Swim Workouts
  6. Stroke work is killing me... softly?

    by , January 7th, 2013 at 07:18 PM (Alex's swim journal)
    Apologies to Roberta Flack. I also could have titled this post "The experiment continues." After my first exclusively freestyle workout in a while (the 20 x 200 on 3:30 Saturday) I went back to the Y on Sunday expecting really just to get in a warm-up and cool-down, maybe some turn and start work in between. During my 1000 warm-up I did 400 fr in 6:40 and then 4 x 100 on 2:00--my 100s felt hard but relaxed and I was bringing them in at 1:24-1:25... in a warm-up! Last week (or maybe the week before, the holidays have me all goofed up) it was 1:26-1:27, but certainly not the day after a distance workout. What's going on here? I have some theories ... maybe you have some of your own, feel free to share, here goes:

    1. My freestyle yardage is down, but I'm not doing anything slower than BASE (1:40), a lot at the threshold 1:32-1:36, and often throwing in sets with faster work. So it's quality, rather than quantity. By comparison, the first 7 days of 2012 I swam a total of 18,400 yards, 16,850 of which was freestyle (almost 92%). In the same time period in 2013 I have 20,750 yards but only 13,400 freestyle (64.6%): the total freestyle amount is down, the percentage is down, but the quality for the most part is much better; no garbage, maybe this is what is driving me off the plateau finally.

    2. Incorporating more drills and stroke work for IM is benefiting my freestyle as well. This theory seems to contradict the concept of specificity, so I better qualify this... I'm sure there is a point of diminishing returns, but introducing the other strokes into my workouts is helping my range of motion, balance, core, and stability of muscles that work differently in freestyle... while still providing the same aerobic effects, if not enhanced aerobic effects, since I have to work that system so much harder in training new muscles, movements--while simultaneously providing extra recovery and injury prevention for my freestyle.

    Those are the working hypotheses; unfortunately when I began this journey into the land of middle-d and IM a couple of weeks ago I didn't have the foresight to add controls to my personal experiment; so it may very well be that 1 and 2 are working together in mysterious ways that I don't fully get (isn't that part of the fun?).

    Oh, but this is a love-hate relationship (enter Ms. Flack ). I love mixing in the stroke work; it's very challenging, but...

    My fly, my back, and my breast strokes are HORRIBLE! I would say they "suck," but I want to keep my G-rating. There are slight, ever so slight improvements. For example, my back is now slightly less sucky than my breaststroke. This is very strange, since I probably did 4% of my overall yardage last year as breast... whereas back accounted for like .0008% (not an exaggeration, by the way) of my total 2012 yardage; and fly, even less. So basically, I've been working on fly and back for about 3 weeks and already they are both faster than my dang breaststroke. Ugh.

    Today's workout exemplifies this love-hate thing (3850 SCY/90 minutes):

    Warm-up (1000/20:00):
    400 swim (100 fr, 100 bk, 100 br, 100 fr)
    4 x 100 on 2:00 (1:28-1:32)
    200 IM, relaxed (3:30)

    Main sets:
    5 x 100 IM on 2:30 (1:36-1:40)
    5 x 50 bk on 1:30 (:54-:55)
    5 x 100 br on 2:30 (mostly around 1:48)
    5 x 100 fr on 2:00 (1:30-1:32*)
    3:00 rest
    500 free in 8:12*

    Cool Down:
    12 x 50 on 1:30 (used IM order: 1-3 fly, 4-6 bk, 7-9 br, 10-12 fr)

    *My freestyle at the end of this workout was tanking big time , the stroke work had me so exhausted...even with a 2:30 interval (or 1:30 on 50 back set). That kind of interval in a freestyle workout would have me snoring after 10 reps, I'd probably be so cold I would tear something anyway, but with the new (for me) strokes I was looking at the clock and saying "Really?! I've got to go already?"

    I was disappointed in the times throughout; I wasn't trying to swim AFAP, but thought that 85-90% effort might bring better results; I think I might be worn out from yesterday's 2000 in which I didn't in fact do a good enough cool-down and, feeling good from my warm-up, decided to race Scotty in some 50s back and breast, ending with a 100 IM (1:32)... love/hate.

    IM; Killing me softly!
  7. Practice #3 (times were for lcm, so adjust)

    by , January 7th, 2013 at 07:14 PM (Colleen Conway's blog)
    500 warmup (3 lengths free, 1 back)

    2 x

    2x 250 @ 3.40 (take 5 strokes then do 20 kicks in streamline under water)
    4x 75 catchup @ 1.15
    2 x 300 @ 4.40 (3rd lap stroke, will do fly)
    4 x 125 IM @ 2.05 (rotate the stroke that is a 50)

    5x 200 kick @ 4.30 (they are supposed to be all fly, i will do 1/2 free, 1/2 breast)

    total 5,300 yards
    Swim Workouts
  8. Monday, Jan. 7

    by , January 7th, 2013 at 04:54 PM (The FAF AFAP Digest)


    600 various
    12 x 25 shooter w/fins @ :40
    50 EZ
    3 x (3 x 50 w/agility paddles) @ :10-:15 RI
    1 = scull
    2 = scull switch drill
    3 = DPS free
    50 EZ

    Main Sets:

    5 x broad jump off side off side of pool & squat jump off bottom, dolphin kicking to top fast
    50 EZ

    Kick counts:
    2 x (4 x 30 m + 50 EZ)
    odds = dive from side + SDK @ 100 pace to 15 m & cruise back
    evens = dive from side + AFAP SDK to 15 m & cruise back

    75 EZ

    3 x (25 AFAP back from blocks + 75 EZ) @ 3:00 (12s rolling on 59)
    25 EZ

    -- the rest of the practice I was constantly interrupted, forced to share lanes with 250+ pound noodlers (is that really "sharing"?), and shifting around

    1 x 50 AFAP breast w/fins (28 flat)
    150 EZ

    1 x broken 100 back w/fins
    -- break for :15 @ each 25
    -- surface before 15 m
    -- 45 high
    250 EZ

    3 x 30s, AFAP backstroke start to 15 m + cruise back
    50 EZ

    5 x 20 in & outs, free @ 1:00
    100 EZ

    8 x 50 smooth back w/fins & paddles @ :50
    100 EZ

    Total: 3350


    Worked on some technical stuff today -- as every sprinter should! Consistent with my new year's resolution, I have decided to change my backstroke start to avoid the flat back starts I've been prone to lately. You can see from my avatar that I have been doing an arms to the side start for many years. Long ago, Ahelee told me to try the arms straight back over the head start. But this caused me to go to deep and get bogged down in the water. Fast forward another chunk of years and I am much better at the SDK. So yesterday and today, I tried out this start. I definitely get into the water more cleanly using this style. I also go much deeper. However, this seems to be fine and my kick count to the 15 m mark is actually the same. My timed 25s were a good half second faster than using the previous style start. So deeper/cleaner must be faster. The only caveat is that I have to really pay attention to the kick count because I spend much more time gradually angling up to the surface than I used to. Before, it felt like a relatively straight shot. Even old dogs can learn new tricks!

    On another note, my upper body is pretty sore from yesterday's drylands/bungee cordz workouts. I can tell I did virtually no upper body work last year (and barely touched paddles). Recovery swim tomorrow, I think.
    Swim Workouts
  9. Monday, January 7, 2013

    by , January 7th, 2013 at 04:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    200 FR
    4x50 FR K on 1:00 desc 1-4
    4x50 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    6x200 FR on 2:40 desc 1-3,4-6

    • Did 2:18, 2:16, 2:14, 2:17, 2:15, 2:12

    *Set 2*
    1000 FR Pull w/paddles, tube, bouy
    Steady state swim

    *Set 3*
    6x200 K on 3:30, Done as;

    1. 50FR/50BK 3:01
    2. 50BK/50FR 3:00
    3. 50DK-Bd/50DK-bk 2:56
    4. 50DK-Bk/50DK-Bd 2:51
    5. 50BR-Bd/50BR-Bk 3:05
    6. 50BR-Bk/50BR-Bd 3:03

    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round, Results:

    1. 51, 49, 48, 47
    2. 49, 48, 47, 46
    3. 50, 49, 47, 46
    4. 49, 48, 46, 46

    Warm down
    200 EZ

    Had to swim SCY at FMAC since FGCU was unavailable due to the three day weekend swim meet.

    • Warm Up - Basic pace work to get ready for set 1.
    • Set 1 - Just wanted to see what I could do on 2:40 for 200s. I expected to start at 2:24 and desc from there, but the first 200 came in at 2:18, so had to go downward from there. I was pleased to go 2:12 on the last one.
    • Set 2 - First FR pull with paddles, bouy, tube in about three weeks. Will do something like this about one or two times each week. Planning to do more of the paddle swimming with fins.
    • Set 3 - Working to build up more kicking endurance and strength.
    • Set 4 - I wanted to swim freestyle at strong descending pace with smooth controlled stroke and steady kick.

    Updated January 7th, 2013 at 05:09 PM by fdtotten

    Swim Workouts
  10. Mon 01/07/13

    by , January 7th, 2013 at 02:15 PM (Workout Swimmer)
    Didn't get to the Pool on Sat OR Sun - my RA was acting up & my joints were super swollen & painful. I just laid around & read my book, for the most part. Couldn't even roll out pie crust for Quiche last night, it was so humiliating. Feeling a bit better this morning, but I was glad that most of today was just "long & strong" because I felt very slow. Had a major collision in the pool on the first pull set - someone had on a brand new snorkle and wasn't watching where they were going - cut my face around the left goggle & it really smarted for quite a while there. She had just gotten in my lane & had agreed that I should lead & we would circle - so why she was on my side of the lane in the middle of the pool, I have no idea. Actually, I have no idea why I didn't see her coming!

    600 back/free
    300 - 200 - 100P
    400 K
    9 x 100 back/free
    800 steady state
    6 x 100 on 2:00 (fly/back x 3; breast/free x 3)
    6 x 100 on 1:30/5 P
    300 breast/free cool-down
    Total: 4800 LCM
  11. Sarasota Y Sharks Masters 5:30 AM Workout -01/08/2013

    by , January 7th, 2013 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    2 X 100 2:00 1:45
    Two rounds.Round 1 intervals left, 2 right.

    1 X 400 6:30
    1 X 200 3:30
    3 X 100 descend 1:45
    Two rounds. Negative split 400 and 200.

    3 X 100 kick 2:15
    6 X 50 kick 1:00

    1 X 100 easy 2:00
    8 X 25 sprint :40
    Two rounds

    WARM DOWN: 4 X 50 easy 1:00

    4500 M/Y
    Swim Workouts
  12. Workout 01/07/13:

    by , January 7th, 2013 at 11:10 AM (Maple Syrup with a Side of Chlorine)
    Feeling really sluggish today, no doubt due to two swims, a snowshoe hike, and basketball this weekend.

    Got this in before work today:
    200 Fr/200 back warmup

    Went twice thru:
    200 Fr on 2:45, 2 x 50 Fr on :50
    (Used snorkel and pull buoy)

    100 ez
    8 x 75 IM cycles on 1:15
    1 Noah's Ark (last 200 ez)
    (Solo/Rec/2200 yds/45 min)

    Ready to physically move the pharmacy tonight after work. I am scheduled until 10pm or so (it'll probably finish up around 1 or 2 am), then back tomorrow morning at 8 for a regular twelve hour shift. It will be great to finally have this construction complete for us (been going in for three months!).

    Updated January 7th, 2013 at 11:18 AM by rxleakem

    Swim Workouts
  13. still in recovery mode but trying to push alittle harder

    by , January 7th, 2013 at 09:04 AM (Mixing it up this year)
    Used the Compex stem this weekend and it has helped some but I need alot more use of it to resolve my issues.

    I also managed to get my equipment bleached and back to a good looking state, all that black crud was looking bad.

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

    10x100@1:30 free w/paddles & bouy made them all but not as fast as I would have liked. Held 1:23's

    8x25@:40 breast pull w/zoomers did not feel as good as saturday
    200 breast kick left knee bothering me
    2x200 free w/snorkle maintain 6 beat kick
    200 EZ as 50 free/50 back

    Total 3000 yards
    Swim Workouts