View RSS Feed

Recent Blogs Posts

  1. 500 fly?!

    by , October 10th, 2013 at 07:39 PM (Alex's swim journal)
    It's been a week since I've written here... way too busy. I actually missed swims on Thursday and Friday last week. Not the worst thing in the world as I probably need a rest anyway; it's the first time in more than three months that I've missed more than one day in a row. Saturday and Sunday were rushed workouts and I have been doing fewer yards even when I am able to get in since then. I figured I better record some of the key sets here before I forget completely. Here goes:

    Saturday: 2000, mostly easy swimming, some drill.

    Sunday: I'm calling this workout the "time warp" b/c half-way through the 4IM in the ladder set, some doofus reset the pace clock... then it was reset again a few minutes later; what was the purpose of this except to make me feel like I'd either lost :20 or gained :40?... where is Dr. Who when you need him? I have no idea what my pace was. Main set looked like this:

    4 x 50 fly on 1:00
    100 recovery
    8 x 50 on 1:00 (400 IMO)
    100 recovery
    1 x 400 IM on 8:00
    2 x 200 IM on 4:00
    4 x 100 IM on 2:00

    With warm-up and cool-down I did 3100 total.

    Monday: Master's practice at Carthage. Another 3100.

    WU (1000): 400 swim, 300 pull, 200 kick, 100 IM
    5 x 100 on 1:45
    1 x 100 on 1:30
    4 x 100 on 1:45
    1 x 100 on 1:30
    3 x 100 on 1:45
    1 x 100 on 1:30
    2 x 100 on 1:45
    1 x 100 on 1:30
    100 EZ
    CD: 200

    Still working on the stroke (cross-over) and it probably looked worse today than most days because of the 80-lb bags of cement-mix I was slinging around on Sunday for Anthony's Eagle Scout service project. I was incredibly stiff and so I kept it mostly freestyle, a little bit of backstroke, and needed to take extra rests now and again.

    Tuesday: 2100 at the YMCA at 8:15 PM. This was quick because I was fighting the clock right before closing time. I was able to get my heart rate up and keep it up for the full 45 minutes though:

    400 EZ swim (100 fr, 100 bk, 100 fr, 100 br)
    4 x 100 IM on 2:00
    4 x 50 fr on :55
    4 x 50 fly on 1:00 (:48, :49, :49, :50)
    100 recovery
    4 x 50 fly on 1:00 (:49, :49, :50, :51)
    100 recovery
    4 x 100 IM on 1:55
    100 cool-down

    Yesterday: Master's practice again at Carthage. Lots of drill, 3200 total. Got to see video of my freestyle at the end of practice. Cross-over is not nearly as exaggerated as it was a week ago, but it's still there and I need to keep working on it. Meanwhile, I'm working the muscles in the shoulder differently so I'm having all kinds of new sorenesses. My freestyle isn't getting faster just yet, but it is straightening out, which I know will help me get faster in the long run. Back stroke feels a lot more fluid.

    TODAY: felt pretty crappy, but met Scotty for a workout anyway... I ended up doing 1000 in fly or fly drill in a 3000-yard workout, because it's been a while since I've focused exclusively on that stroke. I really want to swim the 200 fly in one of our November or December meets in the area. Unfortunately these are SCM meets and I train exclusively in SCY this time of year. So I thought, OK, lets do a 225 fly... just to get the feel for a little extra distance. Scotty was up for it; we were both reluctant though. I said, look, let's just relax and stroke it out... just get through it. I got to 225 and yelled "250"; I had started to get into a rhythm and felt good. At 250 I turned and decided to make it 300, then 350, when I got to 400 I thought it would be a shame not to go for 500. I stopped at 500 and still had a little left in the tank... unbelievable. My pace dropped off a lot after the first 150-200 (I swam the 500 in 9:30), but I felt pretty good otherwise. On the plus side Scotty and Jen, the lifeguard, said my arms looked great. On the negative, they mentioned I had a lot of flutters (only on the first kick), probably because I was paying too much attention to the front end of the stroke... darn it, it's always something! They gave me a 90%. So, it's 500 "sort-of" fly.
  2. Thursday 10/10/13

    Thursday 10/10

    PM only SCY

    300 swim (every 4th 25 scull)
    8x50 @ 1:00 odd: kick/drill, even: drill/build I.M.O.
    4x75 @ 1:30 kick/drill/25 under H2O w/ fins

    Total: 2000

    Have a college recruiting function to attend tonight so I had to swim on my own and only had about 45 minutes to get basically this "warm-up" done. Not much, but I was just thankful I had a chance to touch the water today.
    Swim Workouts
  3. 10|10|13 SCM

    by , October 10th, 2013 at 03:01 PM (Blog)
    5 x 25 dive from side free on 2:00 to loosen up

    10 x 25 dive from side free on 1:00
    • form

    22 x 25 dive from side free on 1:10
    • concentrate on easy speed first half
  4. Thursday, October 10, 2013 9:00-10:00am

    by , October 10th, 2013 at 02:51 PM (Fast Food Makes for Fast Swimming!)
    Main Set from Pete's blog yesterday...


    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00 gradual descend from :55s down to :48s

    Main Set:

    10 Rounds of:
    • 100 Free @ 1:10 (I held these at 1:04-1:06, but from #7-10 it was getting tough)
    • 50 Free relaxed @ 1:10 (this was a blessing, and the only way to make this set possible)

    100 EZ

    500 Free Pull for time (went 5:44) surprised myself a bit, I didn't think I'd be much under 6:00 when I took off, and I'm confident I counted correctly, so I must be in better shape than I thought.

    100 EZ

    12 x 25 Odds Fly Fast, Evens Free EZ @ :30

    3500 Yards
  5. Thursday, October 10, 2013

    by , October 10th, 2013 at 02:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 71 Water temp 79
    Sunny & partly cloudy, humidity at 67%

    Warm Up
    50 eggbeater kick/bk adjusting goggles
    200 Fly as 4(25K/25S) w/snorkel
    200 BK as 4(25K/25S)
    200 BR as 4(25K/25S) w/snorkel
    200 FR as 4(25K/25S) w/snorkel

    *Set 1*
    Up and Down the IM Mountain
    /all IM on HR rest

    *Set 2*
    500 DK/bk w/fins, desc by 100s 1-5
    300 BR K/bk, kicks/25 *10-8
    8x25 UW SDK on 1:00

    *Set 3*
    16x50s on HR rest from dive, 8 Fly/8 Free
    --25/1 as 10-12 SDK, 3-4 DPS strokes/cycles
    --25/2 as 12-16 SDK off turn, 4-5 DPS strokes/cycles

    Warm Down
    200 FR EZ SPL-4
    100 IM EZ DPS

    Set 1, swimming up/down the IM Mountain is based on a set from the forum post, "10.6.13-Monday workout" at Pete's Swim Blog. The version they did was more difficult with all the 100s Fly, 200s as IM, and 300s-400 as Free on interval. I just wanted to do some IM base swimming where each turn/breakout is legal, with complete UWs, and the breathing, stroke form are as best possible. I started out each swim very steady and smooth gradually increasing effort towards a strong final 25. My HR would generally be about 150-170 after each swim, taking 10-15 seconds to 110 on the 100s and 200s, then 20-30 seconds to 110 on the 300s and 400. I am practicing my breathing so that on the stroke transitions I am not running out of air on the UW portions particularly with back to breast.

    When I finished Set 1, I could feel what an effort is was in my back and my arms were quite tire as well. Set 2 started with doing the dolphin kick with fins on my back providing a good recovery. As I am not a natural breaststroker, I do the breaststroke kick as fewest kicks possible, which seems to help me perform BR kick with better streamlining and follow through as it would apply to the kicking when swimming the full stroke.

    Today in Set 3 was my first attempt to try to swim moderate pace 50s with 10-12 SDK off the dive and also 12-16 SDK from the turn at the wall. Right away I discovered it is much more challenging to actually do, than to imagine/visualize doing it! The first few I was barely finishing and gasping for air. After several tries I was able to do the first 25 at an easy pace, then make sure I breathed well before taking the turn, and with a strong push off counted the kicks going back, finishing with strong DPS strokes rather than hard swimming. I think over time as I practice this more, I will become more proficient.

    Updated October 10th, 2013 at 03:15 PM by fdtotten

    Swim Workouts
  6. Week 54 - Thursday

    by , October 10th, 2013 at 12:30 PM (After a long rest)
    My wife's 92 year old grandmother is visiting for the next couple of weeks from Lakeland Florida. I stayed up later than normal talking with my wife and her grandmother so was a little sluggish this morning. I found today's workout incredibly hard and I will be feeling it for a few days.

    Warm up
    8x125 swum as 100 free 25 back with snorkel on 1.50

    Main set
    6x150 on 1.50 descend 1-3 and 4-6
    4x200 on 2.10
    2x300 with fins on 3mins
    400 IM swum drill swim by 25 on 6mins
    12x50 on 35

    warm down
    head in gutter trying not to be sick!!!

    Total 4300scy

    I held 1min-1.02 pace throughout the main sets. After the 200s I thought the 300s with fins were going to be much easier but they weren't. My lungs were burning, my arms and legs were fried. Overall I found today a really hard workout day. I forgot to say that I swam this workout solo and I know how James must feel; it's hard on your own. It was just me and the life guard at the pool until the high schoolers showed up at end of my workout and saw this old man with his head in the gutter.
    Swim Workouts
  7. 10.10.13 - Thursday workout

    by , October 10th, 2013 at 12:28 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carole. Feeling better today but my shoulders ached badly after the warmup. I decided to take it a little easier and swam w/o my drag suit.


    600 Warm up

    6 x 50 - :45

    10 Rounds of:
    * 100 Free - 1:10 (1:04s-1:06s, finished on 1:02)
    * 50 Free - 1:10
    100 Easy

    3 x 100 free - 1:30, descend (1:16, 1:12, 1:07)
    4 x 25 drill - :40
    3 x 100 IM kick - 2:00, descend (1:48, 1:42, cheated)
    4 x 25 drill - :40
    3 x 100 fly - 1:45, descend (1:30, 1:25, 1:20)
    4 x 25 drill - :40
    3 x 100 pull - 1:30, descend (1:10, 1:05, :58)
    4 x 25 drill - :50
    This was a "mess w/ Dave" set. He was holding back on the first set of 100s waiting to drop a 1:01 on me on the 4th 100. Except there wasn't a 4th one like yesterday . I don't have a chance keeping up with him on the kick so I quietly put fins on for the third 100. He didn't notice and was looking away from me through the fly kick confident he was putting plenty of distance on me. When he turned, I was already past the flags cruising off on bk kick. For the pull, my bag of tricks was pretty empty so I had to race straight up. I took a slight lead into the first 50 but gave it up with a bad turn. He returned the favor @ 75 and we both came in at about the same time.

    5 x 100 - 1:30 (2 free/3 IM - 1:20, 1:22, 1:12)

    8 x 25 - :40, odds one breath; evens no breath
    did 4 free, 4 fly

    200 Easy fly (cool down)

    (5000 Total)
    Swim Workouts