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  1. Wednesday 1/9/13

    Wednesday 1/9

    AM and PM SCY

    AM swim:

    500 swim (100 FR/100 BK)

    2x
    6x50 @ :40 D1-3 in pairs
    4x25 @ :30 V.S. kick w/ board FR

    8x100 @ 1:40
    odd: swim w/ board between legs
    even: FAST kick w/ board (alternated FR/BR)

    100 EZ

    Total: 2200

    PM swim:

    600 swim
    400 pull w/ buoy + snorkel

    6x75 @ 1:10 odd: drill, even: 4/6/8 FL kicks off each wall
    4x50 @ 1:00 V.S. kick w/ board FR
    6x75 @ 1:00 odd: 12.5 yd kick outs off each wall, even: RED HR
    4x25 @ :30 V.S. kick w/ board FR

    6x200 @ 2:30
    3 RED HR (2:07, 2:05, 2:06)
    3 N.S. (1:08/1:03, 1:08/1:05, 1:08/1:02)

    1x
    3x50 @ :45 RED HR
    1x200 @ 3:00 FAST (2:01)
    3x50 @ :45 RED HR
    1x150 @ 3:00 FAST (1:31)
    3x50 @ :45 RED HR
    1x100 @ 2:00 FAST (:59)
    3x100 @ 1:45 A.R.

    300 EZ

    Total: 5000
    Categories
    Swim Workouts
  2. 1-9-13 PM

    500 mix up
    8 min kick done as
    -30 fast, 30 ez, 15 fast, 15 ez, repeat
    8 x 50 @ 60
    -odds 25 right arm, 25 left arm
    -evens 3/4 catch up drill

    2 times through
    50 @ 50 sprint
    50 @ 50 ez
    100 @ 1:30 sprint
    100 @ 1:30 ez
    150 @ 2:15 sprint
    150 @ 2:15 ez

    50 ez while a couple of lanes finished

    6 times through
    75 IM @ 1:15 (went fl,bk,br & bk,br,fr)
    100 @ 1:30
    **concentrate on perfect stroke and good turns

    50 ez again

    18 x 25 @ 30
    -odds stroke choice sprint
    -evens free ez

    100 w/d

    4300

    Another night of feeling sloppy but swimming decent. Still don't know what to make of how I feel. I think I will just try not to dwell on it. It must be better than feeling great and swimming slow.

    A teammate of mine booked our families a place to stay in Sarasota today. They have really good deals on some houses to rent. Less than a 5 min walk to the ocean, less than 5 miles from the competion pool and cheaper than most of the hotels.
    Categories
    Uncategorized
  3. Wednesday, Jan 9 - Making Up for Yesterday

    Yesterday morning I stayed in bed and skipped swimming. I felt like I was on the edge of getting sick so I figured rest was more important than swimming. Made it to the pool this morning even though I was still tired and had a good swim, but am paying the price now. I wanted to get a good workout in and make up some for yesterday. So, I did 6000 yards. My upper arms felt weak and my speed wasn't all there but made it through and actually felt stronger at the end and pretty good afterwards. Well it was downhill from there. On my to bed now. I may make it to men's group in the morning and I may not, but I will not be swimming.

    There was a small group at the pool today - Dave, Dave, Andrei, and Danny. They were doing a sprint workout on intervals that I had to swim straight through. So, their sprint workout - my distance workout.

    4x100 Free on 1:40
    400 Free - 5:30
    16x50 (800)Swim/Kick IM order
    8x50 (400) Swim IM order (have never done IM this early in a workout - or this much, nor swam straight through the 50's)
    4x50 Kick
    3x400 on 6:30 - 1st Free, 2nd & 3rd Back w/paddles
    500 Free w/paddles (6:55)
    100 Kick
    5x100 Free on 1:35
    5x100 Back w/paddles on 1:35
    5x100 Free w/paddles on 1:30
    200 Back w/paddles - 2:50
    200 Free w/paddles - 2:45
    100 BAck w/paddles - 1:23

    6000 yards
    115 minutes
    Categories
    Uncategorized
  4. 01.09.13 - Wednesday workout

    by , January 9th, 2013 at 07:03 PM (Pete's swim blog)
    Last day at the Marriott. Had to share the pool w/ Patrick and Ken this morning. Ken is an Ironman triathlete and Patrick was just getting into swimming a little. With my funky backwards "J" 50s and 75s, we all had to pay attention to where we were. But it worked out OK.

    SCY

    600 Warm up

    10 x 50 Fly/Br/Free mix
    5 x 200 Pull
    10 x 100 - mix of hard fly/br, underwater and easy free

    no cool down today - just chatted with Patrick for a while.

    (3100 Total)
    Categories
    Swim Workouts
  5. Wed., Jan 9

    by , January 9th, 2013 at 05:32 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    14 x 25 shooters w/fins @ :40
    50 EZ
    5 x (25 front scull + 25 torque drill w/agility paddles) @ :15 RI

    Main sets:

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

    5 x (25 AFAP backstroke from blocks + 75 EZ) @ 3:00
    -- went 12s, rolling on 59
    -- 5 kicks to get going and 10 kicks to gradually angle up

    75 EZ

    10 x 25 AFAP dolphin kick w/board & fins @ 1:00
    -- held 11 high-12 flat
    150 EZ

    8 x 50 DPS free w/agility paddles @ 1:00
    100 EZ

    Total: 3000


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

    It appears that no amount of protein/sleep/foam rolling will replace the need for a recovery week. I'm still dragging so didn't do too much today. I think perhaps it was inadvisable to do drylands and a bungee cordz workout in the same day. I'll hit the gym tomorrow and then may be just resting until the meet. I may take the whole weekend off.

    QBrain made my day today. I am heading to Barbados for spring break and had been worried that I'd be out of the pool the entire time -- not ideal with nationals a month away. He sent me a link with a lovely pool that even Patrick would be jealous of that is not far from our resort: http://users.sunbeach.net/bfit/comp2004.htm. I can't find any info on whether and when it's open to the public yet. I did send an email.

    And my split request that had seemed to go missing has been found! So my official 50 back time this year will be .3 faster.
    Categories
    Swim Workouts
  6. Wednesday, January 9, 2013

    by , January 9th, 2013 at 04:11 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 78, pool at 80, 99% water clarity.
    Sunny with humidity at 70%

    Warm up
    300 FR
    200 K
    4x50 FR on 1:00 desc 1-4

    *Set 1*
    2(3x400 Free on 6:30) negative 200 split, progressive descend
    EZ 100 between rounds

    1. 2:42/2:40, 2:42/2:37, 2:40/2:35
    2. 2:44/2:38, 2:41/2:33, 2:40/2:32


    *Set 2*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    *Set 3*
    5(4x50 Free 1:30, EZ 100) descend 50s 1-4

    1. 34, 34, 33, 32
    2. 33, 33, 32, 31
    3. 33, 32, 32, 31
    4. 30, 29, 28, 27 w/short fins
    5. 30, 29, 28, 27 w/short fins


    *Set 4*
    800 BK Swim


    Warm down:
    100 EZ FR

    Comments:
    Set 1 - Felt sluggish during the 400s and struggled trying to negative split. Did 5 second open turns on the 200 to check scoreboard clock. Hopefully after 2-3 weeks of straight LCM swimming I will become more adjusted to LCM swimming. The last two 400, the negative 2nd 200s were a little better as I was irritated at myself, and really attacked the first 25/200 which led to holding a faster pace all the way.

    Set 3 - The results of this set are a good effort for me, and shows encouraging possibilities of speed improvement. I can swim strongly to moderately fast for a long time, but I never have worked on building raw speed. 1000 meters of 85-100% effort swimming were difficult, with my only reward being the times as called out by my coach and then afterwards I was wiped out.
    Categories
    Swim Workouts
  7. Workout 01/09/13:

    by , January 9th, 2013 at 02:30 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK w/u

    2 x (with snorkel):
    - 50 kick with board on :60
    - 2 x 50 smooth on :45 with agility paddles

    4 x 125 IM's on 2:00
    - Shuffled 50 stroke Fly -> Free

    4 x 125 FR on :10SR
    - Shuffled 50 FAST last on first, first on last

    1 x Noah's Ark with agility paddles and pull buoy
    1 x 500 of something (I forgot)
    1 x 200 loosen and out
    (Solo/Rec/3100 yds/60 min)
    ---------------------------------

    The move of the pharmacy Monday to Tuesday was a tad crazy. We were able to get some extra help from two college students. I stayed until midnight, and didn't sleep well at all, then blistered through a twelve in the midst of continued construction. Ugg.

    Nice to get into the water today at lunch to work off some stress.
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/10/2013

    by , January 9th, 2013 at 11:42 AM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    4 X 100 2:00 1:45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 300 5;00
    4 X 150 descend 1-4 2:45
    Two rounds, swim or pull

    SCY
    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 X 100 swim

    2 X 50 1:00
    1 X 100 fast 2:30
    Three rounds, choice

    WARM DOWN: 4 X 50 easy 1:00

    4400M/Y
    Categories
    Swim Workouts
  9. Week 14 - Wednesday

    by , January 9th, 2013 at 08:47 AM (After a long rest)
    I still felt crappy this morning but stuck with it and felt better at the end. Doubled my vitamin c again so hopefully I will beat whatever is wrong before it takes hold! I am the eternal optimist!

    warm up

    400 free
    6x50 backstroke catchup drill
    6x200 IM, first 3 drill swim on 3min, the last 3 swim on 2.45

    Main set

    6 x (150 free with flippers on 1.45, 100 kick on 1.20 with flippers, 50 back on 45 with flippers)
    12x50, 2 free on 35, 2 back on 45 repeated 3 times

    warm down

    100 easy

    total 4300

    15 mins on the vasa swim bench

    I held 30 very comfortably on the 50s free and 35s on the 50 back at the end and felt good(finally). The main set was swum aerobically and was actually quite easy. The hardest set for me was the 200 IMs. I found it hard getting my heart rate up and felt very achy.
    Categories
    Swim Workouts
  10. Testing the waters.... Not good so far

    by , January 9th, 2013 at 07:17 AM (Mixing it up this year)
    Tried some fly today and it was not pretty. I just need to get thru it and the breast kick with my left knee acting up. Getting old stinks.

    500 free every 4th lap drill
    500 free kick w/zoomers as 25 slow/25 mod/25 fast

    8x25@:45 fly 1 arm drill w/zoomers
    8x25@:45 fly w/zoomers
    3x200 free w/strapless paddles and 6 beat kick
    4x50 from dive good breakouts
    200 breast kick testing the knee
    100 back
    100 free

    Total 2600 yards
    Categories
    Swim Workouts
  11. Tues, Jan. 8, 2013 7:15-9:00pm

    by , January 9th, 2013 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    We started off the day with a team recap and awards from the meet down in Walla Walla. The team placed 3rd overall, and lots of best times for the kids, which is great!


    Warmup:

    600 (25 Free, 25 V-Sit Scull, 25 Breast (pull-kick-kick), 25 Free)
    (600/600)

    Kick Set: (something that Chris Stevenson could probably handle w/out fins)

    4 x 100 SDK on back w/ short fins @ 1:35 - made these no problem
    4 x 100 SDK on back w/ short fins @ 1:25 - no problem here either, was under 1:15s
    4 x 100 SDK on back w/ short fins @ 1:15!!! - made the first one by 2 seconds, then it was all over...ended up going on the 1:20 interval though

    100 EZ
    (1300/1900)

    Main Set: High Quality EN3 work (30-31 HR/10 sec.)

    3 x 200 IM @ 5:30 (went 2:26, 2:23, 2:22)

    3 x 200 Major Stroke (Fly) @ 5:30 (went 2:26, 2:12*, 2:22) *middle 200 is Free - when stroke is Fly, John's policy is to alternate every other one with Free - nice coach.

    3 x 200 Free @ 5:00 (went 2:11, 2:07, 2:05)
    These were good, considering the fastest 200 Free I've done over the past couple years in a meet is only a 1:56something

    200 EZ
    (2000/3900)

    300 social kick - the guys hate this, we just kick a 300 and get it done. The girls...hmmmm
    (300/4200)

    4 x 25 Sprint @ 1:00 - did all Free

    300 EZ and out

    -------------------------------
    4600 Yards - not a lot of yards, but the quality was definitely there tonight. I left one tired old man
  12. 01.08.13 - Tuesday workout

    by , January 9th, 2013 at 12:38 AM (Pete's swim blog)
    Swam at the Marriott pool again. Did things a little different today. The pool is actually shaped a bit more like a backwards "J". Today, I tried starting at the stairs at the deep end (3 1/2 feet), turning 90 degrees at the wall and then heading toward the stairs at the shallow end. I either flipped at about 12.5 yards and headed back for a 50 yard lap or managed the shallow end for a 75 yard lap. This worked better than yesterday but it was still awkward.

    SCY

    600 Warm up

    10 x 50 - 12.5 underwater/12.5 hard free/12.5 easy free/12.5 underwater
    5 x 200 pull
    10 x 75 alternating br/fly
    1 x 150 Fly
    1 x 150 Br

    300 Cool down

    (3450 Total)
    Categories
    Swim Workouts