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  1. Monday 7/22/13

    Monday 7/22

    AM LCM and PM SCY + Crossfit

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M. drill

    6x100 @ 2:15 Rouse 100s

    4x100 @ 2:00 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:55 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:50 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)
    4x100 @ 1:45 FR kick
    400 @ :30 rest opposite fin + opposite paddle (switching every 100)

    Total: 5000


    Modified "Intro"
    400M run
    40 air squats
    30 sit-ups
    20 push-ups
    10 pull-ups

    final time: 3:13

    PM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ snorkel
    100 I.M. drill

    6x under H2O turns

    12x25 @ :30 FL
    3x100 @ 1:20 BK
    12x25 @ :30 BR
    3x100 @ 1:05 FR

    400 EZ

    Total: 5000
    Swim Workouts
  2. Week 43 - Monday

    by , July 22nd, 2013 at 10:11 PM (After a long rest)
    I woke up around 3am this morning and accidentally woke my wife up knocking over a picture frame on my nightstand while trying to see the clock(she was not happy). I got up early, had breakfast including coffee(which I normally try to avoid before practice since it does a number on my stomach) and read the papers on my iPad, all before heading to the pool. The workout today was not terribly difficult but I was very stiff and sore across my back, which I put down to the drive back from Tulsa after no meet swim down. I never did loosen up this morning but I was still very glad I went to practice and I am really looking forward to getting back into the swing of things this week.

    400 swim with snorkel
    6x50 catchup with snorkel on 50
    8x150 free with snorkel on 2mins descend 1-4 and 5-8
    4x(100 kick on 2mins, 100 swim on 1.20, 50 kick AFAP on 1.30)
    2x400 pull on 5min
    100 easy

    Total 3800meters

    I held between 1.50 and 1.55 on the 150s and felt pretty sore. The kick, swim, kick set everyone else wore fins except me, and my coach told me to get used to this for a while. The 400s I went 4.50s, which ironically was my 800 pace this past weekend(weird how I can do this in practice).
    Swim Workouts
  3. Monday, July 22, 2013

    by , July 22nd, 2013 at 10:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    600 FR 4(50 K, 50RA/LA, 50CU, 50SPL-26) w/snorkel

    *Set 1*
    100-200-300-400-500-400-300-200-100 FR, HR Rest, negative split all w/progressive desc second half of ladder
    ---300 BR as 2(50K/bk, 50Swim)
    ---200 FR/BK K/fins

    *Set 2*
    6(4x50 FR on 10 bobs rest, 1:00 min) w/fins, desc 1-4, *28s-26s
    ---300 BK Swim

    Warm Down
    400 FR ABPT
    2x100 FR SPL-26
    4x50 FR SPL-26, Alt/breathing

    Saturday did 3,600 meters including 1,200 meters of quality swimming. Sunday was rest day for swimming and dryland. In Set 1, I was getting HR 160-170 for each swim, starting the next swim at HR 110.
    Swim Workouts
  4. Monday, July 22, 2013

    by , July 22nd, 2013 at 08:45 PM (Workout Swimmer)
    Haven't swum in about four days, a good thing perhaps, as I suspect I have a right labrum strain, if not a tear. The pain is increasing even at rest - although I must say that swimming actually doesn't hurt it, pec press does, so I won't be doing that at the gym for a while. Had a GREAT time at my conference, just didn't have the opportunity to swim.
    Today I had a Greek yogurt before practice, and had no problems w/my stomach at all. Did ok in practice, not super, but good.
    600 back/free
    600 pull
    400 kick
    400 drill/swim
    100 easy
    4 x 300@ 5:30
    12 x 50 kick @ 1:10
    100 easy
    6 x 100 pull @ 1:40, held 1:25 and lower
    100 easy
    Total: 4700
  5. 3000-yards in the lake

    by , July 22nd, 2013 at 01:31 PM (Alex's swim journal)
    Click image for larger version. 

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    This was the scene Friday morning at the boy's camp, just north of Rhinelander in far north-central Wisconsin. My youngest son Aaron is on the dock in the last session of his Emergency Preparedness merit badge. The scenery was gorgeous, weather perfect. Later that afternoon I got a chance to take a dip in the lake and chase fish under the dock with the kids. Great time.

    The water in the lake back here in Pleasant Prairie, 5.5-hour south by car, was a little bit warmer than Clear Lake at Camp Tesomas, but yesterday's rain and the relatively cooler air temps of the last couple of days meant that the water temp was much more comfortable than it was at the end of last week... not at all like the bath water temps of last Thursday morning's swim at Lake Andrea.

    Here's what I did this morning:

    WU (1000):
    400 EZ
    4 x 100 fr on :10-:15r (build pace)
    200 IM

    MS (1000):
    Descending ladder, fr, :10-:15r between steps:
    400-300-200-100 (build from moderate to hard pace with each step)

    CD (1000):
    200 IM; :15r
    4 x 100 fr on :10-:15r
    400 EZ swim (br, fr, bk, fr)

    TOTAL: 3000 yards/<60 minutes

    Wish I could say I felt great today... I felt "meh." I didn't feel as beat up as I thought I would feel, however, after yesterday's sprint fest. I took 2 advil about an hour or two after the swim yesterday and I think that helped a lot. I woke up this morning with only the slightest of residual soreness, but didn't push it on this planned recovery day.
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/23/2013

    by , July 22nd, 2013 at 01:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    10 X 100
    5 on 1:50 5 on 1:45
    4 X 250 4:15

    3 X 100 kick 2:30
    6 X 50 kick 1:15

    9 X 200 pull 3:15 or 3:30
    Descend in groups of 3

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. 07.22.13 - Monday Workout

    by , July 22nd, 2013 at 12:33 PM (Pete's swim blog)
    Swam w/ Sam, Dave, Dave and Carlile. Cleared a bunch of small trees out of my back yard this weekend. That alone had me pretty sore but last night's pick-up soccer match left my knees in pretty bad shape. Normally, a summer evening match is warm enough for us to slow down a bit and take it a little easier. Last night, a light cool rain fell with temps in the high 70s to low 80s. Nobody needed water so we never took breaks and it seemed like we could run full speed whenever we wanted. My muscles weren't sore this morning but my joints took a beating. Fortunately, my back had no problems.


    600 Warm up

    6 x 50 - :45
    1:30 Rest

    Timed 800, open turns @ 200s (2:25, 2:30, 2:30, 2:26)
    50 Easy
    Not terrible but I can go faster.

    4 rounds of:
    * 250 Kick - 5:00 (IM Order by round - this really hurt my knees. I used fins for round 2 & 4)
    * 6 x 50 - 1:00 (Odds stroke, IM Order by round, evens pull, #5 hard)

    6 x 50 Kick w/ fins - :50

    (4250 Total)
    Swim Workouts
  8. Taper Time

    by , July 22nd, 2013 at 07:38 AM (Mixing it up this year)
    Swam friday in the hot Y pool at 87 degrees. Did a nice easy 3000 yards that day then off to work as admin for the 14 & under state championships.

    After the weekend out of the pool today was difficult to get back in and moving. Now my difficulty will be to find a pool I can swim in while I am up in Anaheim. Have to swim in the early morning so I can play with the family all day. I am going to try to borrow a stretch cord so in a bind I can swim in the hotel pool at the Best Western Stovall. You can probably figure out where I am going to be playing....

    Today was a good day but not great. We had a lot of air quality issues this weekend at the meet and after 8-2:30 on friday I had sneezing fits for about 2 or 3 hours after and my eyes were burning most of the time. Sunday was not as bad and I only sneezed for about a half hour.

    500 free
    500 free kick w/zoomers
    400@7 free w/bouy went 6:40
    2x200@4 free w/bouy went 3:24, 3:20
    4x100@2 free w/bouy went 1:39, 1:40, 1:40, 1:40
    8x50@1 free w/bouy held 37's

    8x50 from block 15-20m sprint then easy to end

    Total 3000 meters
    Swim Workouts
  9. Sprint Sunday...

    by , July 22nd, 2013 at 12:09 AM (Alex's swim journal)
    After a couple of rest days... actually it was far from rest--a lot of hiking at the boy's camp--but a break from serious swimming... I was chomping at the bit to get back to training though and arranged to meet Scotty at the Y for a sprint workout at noon today. I was stiff from 6 hours on the road yesterday and from sleeping on the ground Thursday and Friday nights, so it took me a while to warm up and loosen up, but I felt pretty good.

    Here's what we did:

    WU (950):
    400 EZ swim
    4 x 100 IM on 2:00
    3 x 50 free on 1:00 (felt 80-85%; all in :39)

    MS (2000):
    20 x 25 fly on :45 (:18-:23; managed to hold mostly :21-:22s)
    2:00 rest
    20 x 25 BK on :45 (:19-:22, mostly :20-:21)
    3:00 rest
    20 x 25 br on :45 (:22-:25; mostly :23-:24)
    Master's minute (i.e., 5:00 to chew the fat with our pool mates)
    20 x 25 fr on :45 (:15?-:18; these were mostly in the :16-:17 range)
    Masters minute

    CD (550):
    400 IM relaxed, 7:15
    150 pull EZ

    TOTAL: 3500 SCY

    The workout was challenging, but fun. Scotty's teenage daughter joined us for most of the workout (skipping the last set of 20 x 25 for an early cool-down), she swam the fly and br sets as freestyle, but her back is getting really good and she kept up with us on that portion. She'll be 18 in the not so distant future, so we're already working on her as a nice addition to Master's swimming. Another swimmer, one of the lifeguards off-duty, joined us for the breast set. It was fun to have four lanes all going on :45, swimming hard. We're building a decent community of swimmers. Pretty soon we might have to start scheduling regular workouts!