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  1. 4K: 1500 goal-pace work and 400 IM PR!

    by , July 10th, 2013 at 11:22 PM (Alex's swim journal)
    Yesterday I just barely had time to sneak in 2000 SCY before they closed the Y. I did about 600 in kick, 400 pull work and the rest ez swim or drill... good recovery day routine. Today I hoped to be recovered well enough from Monday's 200 goal-pace workout, to do a little pace work for my longer events: 1500-1650 and 400 IM. The plan was to repeat the 1800-yard set from last Wednesday and add another 1200 pacing the various segments of the 4IM: 3 x 200 fr, 6 x 100 fr, 12 x 50 fr holding goal pace for 1650 on aggressive (for me!) intervals; then 8 x 50, 4 x 100, and 2 x 200 in 4IMO trying to maintain 4IM goal pace... a nice round 3000 of hard swimming: 1000 each in 200s, 100s, and 50s.

    Scotty convinced me to ditch the 2 x 200 in 4IMO at the end and just swim a flat out 400 IM. And I swam a PR by :02... even though I was starting from push! So, I guess my goal-pace is my actual pace, which means I'm going to have to adjust those goal-paces... that's good news! Well, maybe I'll just wait and see how I feel tomorrow first. The difference is mostly in the fly, where my endurance and form are much better than they were a few months ago. Here's what I ended up doing on the day:

    WU (1000):
    400 EZ on 8:00
    4 x 100 on 2:00 (1:26-1:28)--tried to negative split these
    4 x 50 on 1:00 (desc. from :39 to :37)

    MS1 (1800):
    3 x 200 on 3:20 (2:49; 2:55, 2:55)
    6 x 100 on 1:40 (1:23-1:27)
    12 x 50 on :50 (:40-:43)
    --These were a little faster and felt a little more comfortable than last week's set... I went out too fast on the 200s, but didn't feel too bad, still kept my 100s and 50s at a pace 2-3 secs faster per 50 than my goal pace [:45/50 is a 24:45 1650 if I remember correctly]

    MS2 (1200):
    8 x 50 on 1:00 in 4IMO (:44, :47, :52, :51; :55, :53, :43, :41)
    4 x 100 on 2:30 in 4IMO (1:35, 1:39, 1:51, 1:25)
    Masters minute; Scotty goading me...
    400 IM in 6:47

    CD: 400 Ez fr, BK, and 1-arm drill
    TOTAL: 4400 SCY.

    No idea why I swim IMs so much faster after a good threshold workout... except that, maybe, I'm such an endurance junkie that it takes me that long just to warm up. I'm getting to the point where I can swim a decent 100 fly with a fairly even pace... I can go out in :45 and bring it back in 1:35 now, whereas at the state SCY champs I swam splits of :43 and :58 (1:41) in fly on my way to 6:49 in the 4IM. Today I probably swam 1:34 (:45-:49 split)... my back and breast were slower than the state time though. So, I'm finishing the fly faster and with enough energy left over to swim the other strokes decently... rather than just surviving the fly and trying to make up lost ground in bk and free.

    Scotty hates these "pace" workouts... and complained a lot, but I told him to suck it up and stick to it because he has his chance to get me back with his beloved sprint workout later in the week. We'll see... I think I'll complain the whole time about having another "recovery" day every time I "only" have to do sprints
  2. Wednesday, July 10, 2013

    by , July 10th, 2013 at 10:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly Sunny, humidity at 81%

    Warm Up
    900 FR as 6(25RA/25LA/50CU/50Strong)
    300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS) w/snorkel

    *Set 1*
    6x50 FR as 25/bc-2 25/build to 95%, HR rest (down to 110)
    4x50 FR as 25/stretch 25/build to 95%, HR rest
    6x50 FR w/agility paddles-tube-buoy 85%, HR rest
    ---200 FR as 50K/25RA/25LA/50CU/50DPS
    2x50 FR as Time Trials from Dive, 3 Min Rest *27.96, 27.43
    ---100 BR Kick

    *Set 2*
    6x50 FR as 25/CU 25/build
    4x50 FR w/agility paddles-tube-buoy 85%, HR rest
    6x50 FR SPL-24 85%, HR rest
    ---200 FR as 50K/25RA/25LA/50CU/50DPS
    2x50 FR as Time Trials from Dive, 3 Min Rest *28.15, 27.63
    ---100 BR Kick

    *Set 3*
    6x50 FR K as 25RS/25LS w/snorkel-long fins, HR rest
    4x50 FR as CU build to 95% w/snorkel-long fins, HR rest
    6x50 FR as 12.5/RA, 12.5/LA, 25 build to 95%, w/snorkel-long fins, HR rest
    ---200 Kick/BK w/long fins
    2x50 FR as Time Trials w/snorkel-long fins, 3 Min Rest *26.34, 26.48
    ---100 BR kick

    *Set 4*
    4x50 FR as few strokes as possible HR rest *SPL-20/22 HR rest
    4x50 FR as 25CU build to 85%, 25 build to 95%, HR rest
    8x12.5/16.5 FR all out (timed) easy swim between efforts

    Warm Down
    3x100 FR SPL/24-26

    I have been sleeping well that last several weeks, but not last night and this morning I was slow to wake up with some dizziness. By the time I arrived at the pool, my head had cleared and I was ready to make a good effort.

    In sets 1 & 2 I wanted to do some timed 50 FR swims to compare against my recent practice results. I was pleased to get timed under 28, but I feel lost under the water from the dive during the kicking transition to fast swimming. Even though I said almost the same thing four weeks ago, I have not been on the blocks that much!

    I received my new Water Gear size 7-9 long fins yesterday and tried them out in Set 3. The long fins are really great and feel awesome! Really looking forward to swimming extra fast with them in FR, BK, and Fly.
    Swim Workouts
  3. 7|10|13 LCM not quite as planned

    12 x 100 on 4:00 as 50 fast / 50 easy, mild at first to warm-up

    strokes - fast 50 time
    36 - 46
    37 - 40
    38 - 37
    38 - 37
    39 - 34
    38 - 35
    39 - 34
    40 - 38
    39 - 36
    40 - 38
    36 - 38
    35 - 40

    Lanes kept disappearing as I moved over to share a lane. Lost my rhythm and became too tired to have decent speed and form. At least I got some LC conditioning.

    Lifted weights after
  4. Successful Birthday Swim! July 10

    by , July 10th, 2013 at 04:30 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:10
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

    8 x 25 burst SDK w/fins + cruise @ 1:00
    100 EZ kick

    8 x 25 burst, fast hands + cruise @ 1:00
    100 EZ kick

    6 x (25 AFAP w/fins + 75 EZ) @ 3:00
    2 free (10 highs), 2 breast (13 flats), 1 kick (11s)
    50 EZ

    5 x (4 x 50 w/fins + 50 EZ + 1:00 RI) @ 1:00
    -- descend 1-4 to 100 pace
    1-5 = free w/agility paddles (25)
    6-10 = dolphin kick on back (26)
    11-15 = back (26)
    16-20 = flutter kick w/board (28)
    21-25 = free w/agility paddles (25)

    100 EZ

    Total: 3650


    I managed a drama free swim! I went to Oak Marr today bc I've had such bad luck at SpringHill. There were campers toward the end, and I was fearful my workout would be abruptly halted. But I got a decent one in. No fun b-day plans for tonight. Our summer league team has it's divisional relay championships tonight. There are all seniors on Teen Fort's relay and she has kitted them all out in her old kneeskins in an attempt to make all stars.

    I am definitely going to be in town Aug 3-4. So I plan to sign up for this meet just for fun: I don't feel like I'm really in shape to take another crack at the 50 fly WR iwth my half *ss 3x week swims. I will prolly sign up for the 3 events that I scratched at Zones. I had planned to only swim on Saturday, but Teen Fort informed me she is putting together a mixed medley relay for Sunday. I really hope she is only talking about the 200, not the 400. I am the flyer (George Mason team record holder Austin Witherow is our backstroker) and don't fancy a 100 meter fly right now!

    Updated July 10th, 2013 at 05:39 PM by The Fortress

    Swim Workouts
  5. 07.10.13 - Wednesday workout

    by , July 10th, 2013 at 03:34 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. Skipped yesterday. No good reason. I didn't sleep well and my alarm didn't go off but I could have made it about 20 min. late. Instead, I just went back to bed. Felt rested today. I wasn't particularly fast but I wasn't sore.


    600 Warm up

    6 x 50 - :45
    50 Easy
    800 Timed, Open turns @ 200s (2:27, 2:27, 2:28, 2:23)
    50 Easy
    Sam got in and warmed up during the 800. He cruised behind me for the first 2 200s. Then, on the last length of the third, he blew past me. I picked up the pace to try and follow. Didn't do a bad job but he still put distance on me.

    4 Rounds of (Stroke/kick = IM Order by round)
    * 250 Kick - 5:00
    * 6 x 50 - 1:00, odds stroke, evens pull, #5 Hard
    50 Easy

    3 Rounds of:
    * 100 Bk pull - 1:30
    * 50 Kick - 1:00
    --- out of time ---

    (4500 Total)
    Swim Workouts
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/11/2013

    by , July 10th, 2013 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    6 X 100 1:50
    4 X 150 2:40
    2 X 400 6:30

    1 X 100 kick 2:15
    8 X 50 kick 1:15

    4 X 50 1:15
    1 X 100 3:00
    Three rounds. Choice.
    Swim the 50's @ 80%, the 100's @ 100%

    3 X 200 pull 3:00
    Descend 1-3

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. Week 41 - Wednesday

    by , July 10th, 2013 at 09:39 AM (After a long rest)
    I woke up about 15 minutes before the alarm was due to go off but felt pretty rested. Overall I felt pretty good today swimming long course. The plan is to swim through meets this summer and despite having zones next week we did a long hard practice.

    400 free with snorkel
    6x50 catchup on 50
    10x100 on 1.45 best average
    200 easy
    6x200 on 2.45 descend 1-3,4-6
    8x50 kick with fins on 45
    2x100 IM easy perfect stroke on 1.40

    Total 3700meters

    It was hard getting going on the best average 100s but managed to hold 1.07 average. Most were 1.07, but a couple towards the end were 1.06s. The 200s I went 2.21,2.18,2.17,2.21,2.17,2.15. I was very pleased with the 200s. My kicking is getting quicker and I held around 33 per 50(with fins).
    Swim Workouts
  8. a mix of distance, back and sprint

    by , July 10th, 2013 at 08:45 AM (Mixing it up this year)
    Wow what a morning. A little bit of everything today.

    500 free
    500 free kick w/zoomers

    5x200 w/paddles & bouy odds @3:30 free evens @4:30 back went 3:21, 4:05, 3:14, 3:57, 3:03
    5x100@2:00 free as 35m EZ/30m AFAP/35m EZ held 1:43's for all

    400 free kick w/zoomers
    300 free EZ w/snorkle

    Total 3200 meters
    Swim Workouts
  9. Tuesday, July 9, 2013

    by , July 10th, 2013 at 02:35 AM (Fast Food Makes for Fast Swimming!)

    600 Free
    4 x 50 Free Build @ 1:00

    w/ paddles and fins (I used my short fins which I can kick flutter kick better with)
    6 Rounds of:
    • 200 Free (50 EZ/100 Fast/50 EZ) @ 3:00
    • 100 Free (50 EZ/50 Fast) @ 1:30
    • 50 Free Fast @ 1:00

    I was toast after about 3 rounds of this, but the kids just kept on going

    200 EZ

    Lane Rotation:
    8 x 50 Dolphin Kick fast w/ board @ 2:00 (UGH!!!!)

    8 x 50 Choice Stroke Sprint @ 2:00 (did 7 Fly, 1 Free) - felt really good

    8 x 50 Free Pull w/ buckets Fun Fun Fun, this is where my adulthood comes in handy with my developed muscle power over the kids.

    400 EZ and out

    4700 LC Meters

    Tomorrow we're supposed to mix-it-up with the Bainbridge Island Swim Club. I guess we're going to do one large combined practice. I better eat my Wheaties tomorrow, 'cause they've got a few kids that will be kicking my butt!!

    Meet coming up in 3 days for the entire weekend. Of course, I'll be fitting it in around my work schedule which will make for even more fun times.