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  1. Pace work for 1500; new PR in 100 IM

    by , July 3rd, 2013 at 05:56 PM (Alex's swim journal)
    After doing pace work for the 200 bk and fr, and 400 IM over the last couple of days I decided I needed to be mostly in the aerobic zone today and devised a 30-minute, 1800-yard set... broken into 200s, 100s, and 50s swum at 1500 goal-pace at an interval that was roughly my 5K goal-pace. I talked Scotty into doing it with me; to exact his revenge he guilted me into doing some stroke-IM work with him at the end of the workout. Here's how it went:

    WU:
    4 x 100 on 1:40 (alt. fr/pull)
    :20 rest
    4 x 100 IM on 2:00 (1:40-1:45)
    4 x 50 on 1:00 (200 IMO)
    --Master's minute

    MS:
    3 x 200 fr on 3:20 (2:58, 3:01, 2:58)
    6 x 100 fr on 1:40 (all 1:24-1:26)
    12 x 50 fr on :50 (all in :42-:43 except last 2 in :38-:39)
    --Master's minute
    4 x 50 hard on 1:15 (fly, bk, br, fly: :44, :45, ??, :44)
    2:00 break
    200 IM TT--went 3:15 from push (my PR is actually 3:13)
    --Master's minute
    100 IM TT--went 1:28 from push (this is a PR! the last time I swam a 100 IM for time was off the blocks in a meet back in January just a few weeks after I learned fly... with a 1:29.77 I barely broke 1:30; my seed time was 1:33)

    CD:
    50 EZ bk
    50 EZ fly
    100 pull/skate
    100 EZ fr

    Total: 3600 SCY

    OK, so despite the fact that I was hurting pretty badly in my recovery swim last night after Monday's lactic acid bath, today I felt great... faster than I've felt in weeks. The 1800-yard set was in fact aerobic, never really felt the lactic acid accumulating too much, despite swimming faster than goal-pace (:44/50) in everything after the 200s... guess I held back enough on the 200s to have plenty in the tank for those 100s and 50s with much shorter rests.

    The real shocker for me was coming back after almost 3000 yards and in the middle of a pretty tough week and swimming close to PRs in 200 IM and 100 IM. Granted, my PRs are a bit dated (January for the 100IM and March for the 200IM), but those were also meet times off the blocks, not push starts like today.

    This is encouraging; my fly and back have gotten a lot better, my breast is still holding me back, but even there I'm seeing ever so slight improvements. Patience.

    Kenosha Y is closed for the 4th, so I'll see if I can't get in a recovery swim at some point... though we're headed to the Twin Cities tomorrow for a long weekend getaway, so if I miss the swim it won't be the end of the world since I haven't missed a day since June 20.
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  2. 07.03.13 - Wednesday workout

    by , July 3rd, 2013 at 05:44 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Did another workout that was left on the whiteboard. Blakely disavowed any connection to this workout. It is probably from the previous day's 13-14 year old workout. We modified intervals where needed and added a little on at the end.

    SCY

    600 Warm up

    200 Free - 3:00 (2:18 -> Dave started racing and I couldn't resist. Probably a little early to start doing 1:10s for me)
    500 Pull - 7:30 Breathe every 2, 3, 5, 7 by 25s.
    200 Kick (3:27 - slow for me but my legs were sore)

    16 x 25 - :30, IM Order, build by 4s
    8 x 100 Free - Odds hard on 1:15, Evens 1:30 (made 1:07s on hard 100s)
    50 Easy
    8 x 50 - 1:00, Choice stroke 25 Sprint/25 easy
    100 Easy

    16 x 25 - :30, IM Order kick, build by 4s
    8 x 100 Pull - Odds hard on 1:05, Evens 1:40 (made :59-1:05 on hard pulls)

    100 Cool down

    (4550 Total)
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    Swim Workouts
  3. Tues & Wed. July 2-3

    by , July 3rd, 2013 at 05:09 PM (The FAF AFAP Digest)
    Tuesday

    Bike, 45 min


    Wed Double:

    Drylands:

    RC/scap ex, 15 min
    power wheel roll outs, 3 x 15
    explosive punch on cable machine, 30 x 3 x 30
    leg abductor, 100 x 3 x 8
    explosive leg press, 150 x x 15, 170 x 2 x 10
    cable twist w/yoga ball, 35 x 2 x 12 each side
    overhead squats, 45 x 2 x 8
    med ball slams, 10
    knee tuck jumps, 10
    altitude drops 5
    fast ropes, 2 x :30


    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ :15 RI
    odds = front scull
    evens = caterpillar fly drill

    Main Sets:

    8 x 25 burst dolphin kick + cruise @ 1:00
    100 EZ kick

    8 x 25 burst + cruise, fast hand drills @ 1:00
    100 EZ

    3 x (8 x 50) w/fins & agility paddles @ :50 + 50 EZ @ 1:00
    R1 = free (30-31s)
    R2 = kick (31-32s)
    R3 = free (28-29) -- yes, this is me trying on an aerobic set

    100 EZ

    Total: 3050


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    I was busy all day yesterday and didn't hop on my bike for a quick spin until almost 9:30. Made up for it today. Was very happy that the water temp at SpringHill was back to 83-84 instead of 85-86. Maybe a non-noodler complained for a change! Tomorrow is busy again. Lil Fort has a 8K race and Teen Fort has the 4th of July relays. This meet is an annual meet between the six summer league teams in my town. They do all relays -- free, all 4 strokes, medley and mixed relays. Much fun, Lil Fort is a tad ticked that she is missing it. She is, of course, not very happy about moving and is trying to cram as much fun as she can in this summer. Now, I am off to dinner with friends!
  4. 7|03|13 Brief Downpour of Pain

    SCM

    WARMUP
    10 x 50 on 0:50 with fins and paddles

    DRILL
    500

    WORK
    10 x 25 free on 1:00 fast
    • 16 -17's
    • breathe 2x


    WORK II
    7 x 50 on 2:00 as 25 AFAP-hypoxic / 25 easy
    • 14's and couple 15's for the fast
    • interval allowed ~1:18 of rest, so HR was in low 90's before each one


    DRILL II
    150

    PAIN
    5 x 25 free with short fins on 1:00, AFAP-hypoxic
    • 13's, maybe under once


    Everything seems to be in working order for now. Friday will be lcm day

    Updated July 3rd, 2013 at 10:47 PM by __steve__

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  5. Wednesday, July 3, 2013

    by , July 3rd, 2013 at 04:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up SCY
    400 FR as 4(50CU/50Swim)
    200 BR Kick w/bd
    300 BR 3(50K/50Swim) w/snorkel

    *Set 1* SCY
    6x100 DK as 25RS/25LS/25BK/25SDK BC-0 on 1:30
    -with Finis Shooter Monofin
    ---200 FR-CU

    *Set 2* LCM
    4x400 FR w/Bolster Paddles-tube-buoy, desc 1-4
    ---300 BR as 3(50K/bk, 50 Swim)

    *Set 3*
    400 FR as 4(25RA/25LA/50CU) right into...
    2x50 FR Strong on :40, *32-31, 1:00 rest

    300 FR as 3(25RA/25LA/50CU) right into...
    2x50 FR Strong on :40, *32-30, 1:00 rest

    200 FR as 3(25RA/25LA/50CU) right into...
    2x50 FR Strong to Fast on :40, *31-30
    ---400 BK w/M-Agility Paddles

    *Set 4*
    400 Fly as 4(25K/25RA/25LA/25Swim) w/snorkel
    4x50 Fly on 1:10 w/snorkel, desc 1-4 *38-34
    ---200 as 2(50BK/50BR)

    *Set 5*
    4x300 FR on 1:00 rest w/L-Agility Paddles-snorkel-fins
    Done as 300 = 3(100CU/50SPL-24/100CU/50Fast)

    Warm Down
    200 FR Smooth
    2x100 FR SPL-28

    Comments
    Taking it gradual with the Shooter Monofin to build up ankles and minimize foot cramps with aerobic style sets mixed with smooth underwater SDK 25s. Made strap adjustments on the Bolster paddles in Set 2 to keep them from sliding down and better overall control. These are great paddles as they really facilitate the EVF setup to start the pull. Effort and patience are still required by the swimmer, as the paddles will not magically make it all happen, rather provide the water feel to do it.

    Set 3 is an example of my current training trend to do most of FR endurance and aerobic as moderate skill swimming with RA/LA/CU drills and/or 3/4 CU swimming, and then a small amount of efficient high quality speed swimming. I was pleased with the push-off 50s FR results of 32-30. I would rather swim fast as strong and long strokes for a LCM 50 of :30 versus doing a rapid turnover 29 (if I could even do that). When I start out fast tempo, I always slow down during the last 10 meters. When I start out strong with long 3/4 CU strokes and streamlined power kick then shift to more propeller style the last 10 meters, I get faster, more consistent results. Now I need to see if I can do that in swim meets.

    I am reasonably confident that I can do a LCM 100 Fly as 50 smooth and then 50 fast. Other than doing a DPS slow fly, I am not sure I can even finish a straight 200 LCM fly. The 50s today were hard work, not that the snorkel makes breathing very easy. Eventually as my Fly stroke becomes more stable in LCM, I will do more stronger 50s and 100s no snorkel with breathing every stroke with every other stroke the last 10 meters.

    Recently I obtained the large size Agility paddles to use with freestyle, particularly on the quality speed sets. Today I did Set 5 with them along with the fins and snorkel to do FR drills with a fast 50 at the end of each 300. Swimming fast with the L-Agility paddles and fins is a great way to feel the sense of hydroplaning of top of the water. I look forward to receiving my new Water Gear stiffer and slightly longer fins!

    Yesterday I took my daughter to the movie theatre to watch the matinee 3D version of "Man of Steel" (OK-not great) and she left her iPod in there! My wife and I figured out what happen around 9pm, and of course she is always faster than I am as she quickly looked up and called the theatre phone number (while I am still getting the google results), so today the iPod is back safe in my daughter's little hands. My son is on the final leg of his grand summer tour with relatives and friends that included a one week Carnival Caribbean cruise, the Keys, Miami, Orlando-Universal, and then a few weeks in Madison-AL. Meanwhile I was able to replace and install the fan-heatsink in his gaming laptop.

    Happy 4th to all!! Safe driving and travel please!

    Updated July 3rd, 2013 at 05:11 PM by fdtotten

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    Swim Workouts
  6. Week 40 - Wednesday

    by , July 3rd, 2013 at 01:51 PM (After a long rest)
    I woke up today feeling pretty bad. There is a stomach bug going around at work and I think I have it. I have not been sick but my stomach has been doing the loop-de-loop. I made it through practice without loosing the contents of my stomach but I felt both tired and queassie the whole practice. Hopefully its just a 24 hr bug and i will be back to normal tomorrow. Tonight I was suppossed to go to the Texas Rangers game but I am not sure if I will make it.

    Warmup
    400 free with snorkel
    6x50 catchup on 50
    12x50 with fins, 25 under water, 25 overkick on 1 min

    Main set
    6x250 on 3.25 swum as 200 free followed by 50 back.
    6x50 stroke on 1 minute, swum as drills(I did mainly back catchup)
    6x50 on 35 - suppossed to be as many as possible until I failed but I only did 4 and then did 2 easy

    Warm down
    200 easy

    Total 3500 meters

    The 250s hurt, but I held 1.10-1.15 pace per 100 and was getting about 20 seconds rest on the 250s. The rest of practice was sort of uuggghhh.
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -07/04/2013

    by , July 3rd, 2013 at 12:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 IM 4:00
    1 X 200 free 3:30
    Four rounds

    4 X {4 X 50 1:15 #4 on 1:30
    Within each round:
    #1: easy
    #2: build
    #3: fast
    #4: @ 100%
    All choice

    WARM DOWN: 4 X 50 easy

    3900M
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  8. All American Certificate!!

    by , July 3rd, 2013 at 10:02 AM (One Stroke at a Time)
    Tuesday July 2nd
    Long Course
    300
    2 x (8 x 25 on 45 odds kick with a green band evens kick no band then 100 easy on 2:00)
    2 x (200 IM drill/swim 4:00, 200 swim 3:30, 100 IM 2:00, 100 swim 1:40, 4 x 50 on 1:00 25 fast IM order/25 easy)
    100 easy

    2600 meters

    I hadn't kicked with the band before (requires quick low amplitude kicks) and this was a challenge. The rest of the practice I enjoyed the long course swimming and didn't look at the clock once!

    I finshed my 4th cycle of treatment on Sunday am. The weekend was tough. As with a lot of places around the country, it was very hot and hydration was an issue for me. Added to that, my son had an outdoor swim meet. It was at our home pool so I spent most of the time in an air conditioned room but I still found it tiring. To top it off, Monday was July 1st. I am the program director for an endocrine fellowship and July 1st is the start of our year. I came and greeted our incoming fellows and ran a short orientation before going home to rest.

    When I got home, I was very surprised to see my All American certificate from the SCM season in the mail. Prior to last winter, I had a few 2s and 3s (plus a relay #1) but not an individual #1. I had it as a goal to try to get a #1 but I thought it would be a little further off in the future. As we all know with masters swimming, there are two parts to this. I showed up and did my thing for a 200 fly at a SCM meet last fall (although a bit slower than the year before) and the people that are generally ahead of me did not. This was a really nice surprise after what was a tough few days.

    Updated July 3rd, 2013 at 11:47 AM by MaryR

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  9. Last long course day for the week

    by , July 3rd, 2013 at 07:26 AM (Mixing it up this year)
    Since I will be in Myrtle Beach my accessability to LCM is nill. Tomorrow is a swim in the subdivision pool at my parents house since nothing else is available. I think it is about 20 yards but I will do a stroke count to figure it out.

    Had a decent workout but not terribly strong. Arms hurt still but only 2.5 weeks till taper starts. I have to rethink a distance taper this time. It has been a while.

    500 free
    500 free kick w/zoomers

    400 free w/paddles & bouy long and loose
    300 free w/paddles & bouy pick it up some
    200 free w/paddles & bouy a bit faster here but still not pushing at 3:16
    100 free w/paddles & bouy 1:31

    300 free kick w/zoomers
    200 breast kick
    10x50@1:10 free w/snorkle relaxed

    Total 3000 meters over the 300 mile mark for the year today!
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  10. improving long distance pace by training for middle-d?

    by , July 3rd, 2013 at 01:47 AM (Alex's swim journal)
    I wanted to record a couple of workouts here and mention some problems I'm trying to solve with my training now.

    First the workouts. Today's quick 2000 SCY in 42 minutes, after dinner, was a recovery workout. Pretty basic:

    400 EZ
    4 x 100 IM on 2:00
    1:00 rest
    8 x 50 on 1:00 (400 IMO)
    1:00 rest
    4 x 100 IM on 2:00
    400 EZ

    My splits on the broken 400 IM (the 50s on 1:00) were :46, :52, :53, :51, :58, :58, :45, :44--sub 7:00, but feeling very sluggish. I was really just trying to relax and not hurt myself... also had to dodge lane mates since it was a busy night at the Y; rain had everyone inside for the evening again. And I should emphasize that this was a recovery swim because...

    Yesterday I got in 3600 SCY:

    400 EZ
    4 x 100 IM on 2:00
    4 x 50 on 1:00 (:37-:40)

    4 x 200 BK on 4:30 (i.e. 4 x thru 4 x 50 in 200 goal pace)*
    200 recovery, fr
    4 x 200 FR on 4:00*
    2:00 rest, then
    200 hard fr (2:48)

    100 pull
    4 x 100 IM on 2:00
    100 EZ

    *This set idea came from the Backstroke Lane thread and Chris Stevenson's recent suggestion for improving 200 back times; I then applied the same concept to the freestyle set as well. These 200s are swum as 4 x 50 in my goal pace for the 200, I chose :45/50, because I'd like to break 3:00 in the 200 Back at some point (I had a 3:16 SCY at a meet early in the spring), then decrease the rest after each 50 in the 200... 12 seconds, 10 seconds, 8 seconds. So with the rests after each 50 my send-offs were:

    first 50 = :00
    second 50 = :57
    third 50 = 1:52
    fourth 50 = 2:45

    Each 200 would be complete around 3:30 if I held my :45/50 pace. I ended the set having swum mostly 3:33-3:34. The goal pace was real easy to maintain for the first couple of 50s; in fact, I had a hard time pacing it and not going out too fast (first 50 was usually around :41-:42). This made the last couple of 50s in each 200 challenging; I frequently missed the goal pace by 2-3 seconds on the 3rd and 4th legs. Pacing and endurance are the issues here. More about that in a minute.

    My Freestyle 200 goal I chose as a fairly arbitrary 2:32... a :38/50 pace. For the most part I stayed on this pace, my first 50 might be in :36-:37, but my last couple of 50s never fell more than a second or two off the pace (:39-:40). I used the following send-offs:

    first 50 = :00
    second 50 = :50
    third 50 = 1:38
    fourth 50 = 2:24

    Had I stayed on pace the whole way through I would have finished the 200s on 3:02, but I often started my fourth 50 on 2:25-2:26 to get the full :08 rest, and then was coming in around 3:04-3:05.

    My friend Scotty, who swam this one with me, called the workout "legit." He thinks a lot of the stuff I do is mere insanity ("What's the point of a 300 IM or 4 x 200 fly with 50 fr recovery swims between the 200s? That's just crazy!" he'll tell me), but he liked this workout.

    Problem/solution: so, going back over the last few months of training, it looks like I've done a lot to improve my endurance and technique on the strokes, a little bit of distance freestyle work (mostly sets of 100s on 1:40-1:50), and a little bit of sprint work to improve my top speed. As a result, I've become more confident with the strokes, my freestyle distance times continue to improve--if only slightly--and my 50-100 times have improved in all strokes. So what's the problem? Why can't I maintain a faster pace for those longer events in freestyle? Well, I think I've been neglecting those intermediate distances... I've been focusing on increasing my sprint speed 25-50 and also doing a lot of 1500 to 5k pace work, but aside from the 200-400 IMs I haven't been doing a lot of work to improve my 200-400 times in freestyle... is that what is holding my pace back in the longer events too? Shouldn't I be trying to improve my anaerobic threshold (the 200 times) if I want my LT pace to get faster for the longer, aerobic events? There's a big difference between swimming 200s at an aerobic pace (the 1500 to 5K range) to help with pacing for those longer events, and actually focusing on bringing those 200 times down.

    So the hypothesis I'm going to test out in the next month or so is this: if I shift more of my training consciously toward improving my 200 times (actually training FOR the 200s, rather than using sets of 200s to train for something else), the improvement in lactate threshold that this brings about should result in corresponding drops in my times for longer distances (perhaps dropping even faster than if I just focused on pace work for the distance events). We'll see.
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