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  1. Monday 9/16/13

    Monday 9/16

    PM only SCY

    4x100 @ 1:20 AE
    4x50 @ 1:00 k/dr by 25 R.I.M.O.
    300 @ :20 rest pull w/ buoy + paddles + snorkel

    8x25 @ :30 FL kick under H2O w/ fins
    4x75 @ 1:30 FL/BK/BR kick no board

    300 @ 3:30 breathing 3-5-7 by 50
    4x50 @ 1:30 BEST AVG
    300 @ :20 rest FR kick w/ board (active recovery)

    100 EZ

    Total: 5800

    Was sick all weekend, still don't feel anywhere near 100%, but the 50s were pretty solid today despite this:
    RD1: 26.0, 26.4, 25.9, 25.7
    RD2: 27.0, 26.6, 26.9, 26.4
    RD3: 27.1, 26.7, 26.6, 25.6
    Even though it was written as best average, the expectation (given how early into the season we are) was go out hard and try to hold on. On rounds 2 and 3, coming off the 300 3/5/7, I was really slow (I was coming in at ~3:25 trying to cruise just under the interval).
    Swim Workouts
  2. Friday 9/13/13

    Friday 9/13

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + board
    100 scull w/ snorkel

    8x50 @ 1:00 3/3/3 drill w/ strapless paddles

    Total: 1400

    Coming down with some sort of upper respiratory infection and had to cut my workout short to get to the weight room to make sure all our girls showed up at 5:50 for the first day of weights.
    Swim Workouts
  3. Workout 09/16/13: morning

    by , September 16th, 2013 at 10:01 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c FR on :55

    kick swim pull (w/ snorkel: board/agility paddles/buoy)
    150 200 400
    100 150 300
    050 100 200

    100 loosen and out
    (Solo/Rec/2550 yds

    Nice stretch-out swim before work, on my wife's birthday

    I notice a mobile version of the website as I type, which is probably related to the forums being down for a bit on Friday. I don't see the column of recent comments to the right anymore, and I can't add categories to this post. I'll play around with this for a bit ...
    Swim Workouts
  4. Monday, September 16, 2013 9:20-10:15am

    by , September 16th, 2013 at 03:36 PM (Fast Food Makes for Fast Swimming!)

    500 Free
    300 Flutter Kick w/ board
    300 Free Pull

    8 x 50 SDK w/ short fins @ :50

    100 Free @ 1:30
    4 x 25 Fly Fast @ :30
    100 Free @ 1:30
    4 x 25 Back Fast @ :30
    100 Free @ 1:30
    4 x 25 Breast Fast @ :30
    100 Free @ 1:30
    4 x 25 Free Fast @ :30

    200 EZ Kick w/ board

    6 x 50 Fly @ 1:00ish, depending on lane space with my lanemate

    200 EZ

    3000 Yards

    I'm really changing into doing my "sprinty" type workouts lately. Oh well, it's easier for me mentally do only a few 50s/100s vs. grind out long distance reps. IF I ever get into a meet, I'm sure I'll still be in the 200 Fly and 500 Free though.
  5. Week 51 - Monday

    by , September 16th, 2013 at 01:35 PM (After a long rest)
    My coach was back from his week in the wilderness fishing so I was back to not knowing what the workout was. After a week of having the workouts I can say prefer not knowing until I am told the set; this way I don't hold back. Today was a tough one and it had more speed than our usual Monday workout.

    Warm up
    400 free with snorkel and no nose clip
    6x50 catchup on 45
    12x100 descend 1-4,5-8,9-12 on 1.20

    Main set
    10x100 with fins on 1min
    100 easy
    3x200 kick on 4mins
    10x50 on 40 moderate
    5x100 on 2mins swum 25 AFAP, 50 moderate, 25 AFAP

    Warm down
    50 easy

    Total 4650scy

    i did not feel that great on the transition set of 100s holding 1.05 down to 1.01s on each round of 4. The 100s with fins was as usual a killer set for me. I definitely need to work more on my leg strength in the weight room. I did 7 and then had to miss one and then finished it out. The kick was done as recovery(I need to push these). The 50s were pretty easy. The last 5x100s I pushed pretty hard and ended up going 57s despite only swimming a moderate middle 50. I was pleased with how I felt.
    Swim Workouts
  6. It's Been Over Four Years

    by , September 16th, 2013 at 01:06 PM (TJ's Blog of Slow Swimming!)
    I haven't looked at this blog in a LONG time. And even though I got back in the water in January, I'm just now feeling motivated enough to start posting to it again. So, without further adieu:

    SCY with Lunch-Time Masters at Jamerson YMCA

    Warm Up
    300 free
    200 IM drill
    100 anything

    Main Set
    2 x through:
    5 x 50 fr pull @ 1:00
    50 fr build @ 1:45
    250 fr - every 4th 25 all out @ 4:45

    50 easy

    2 x through:
    4 x 75 fr fast @ 1:20
    2 x 50 fr @ 1:20
    2 x 75 fr (25 left/25 right/25 swim)

    Cool Down

    The first half of the workout went pretty well. The 250s hurt a bit, especially that first 25 after the all-out 25s. Plus, I probably held back just a bit on the all-out part.
    The 75s fast started off pretty poorly since I was still tired from the 250s and I finished them in ~ 1:10. The second time around, they felt much better and I finished them in ~ 1:00. The one-armed swims are starting to help my significantly weaker left side. My stroke is starting to feel a bit more balanced.
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/17/2013

    by , September 16th, 2013 at 01:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45
    3 X 100 1:50
    1 X 100 kick 2:30
    1 X 200 3:30
    3 X 100 1:45
    1 X 200 kick 5:00
    1 X 200 3:20
    3 X 100 1:40
    1 X 300 kick -

    4 X 50-descend 1-4-1:15
    4 X 25 sprint :40 #4 on 1:20
    Three rounds. Round 1 fly, 2 back, 3 breast

    7 X 200
    1-3: Find a good pace 3:30
    4-7: Descend and negative split the last 4 swims

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. 10 x 200 IM

    by , September 16th, 2013 at 08:43 AM (Alex's swim journal)
    After two days of drill and recovery swimming (Friday and Saturday) in which I only logged 4500 total yards; I was anxious to get in something a little harder on Sunday, but not too hard.... my body doesn't feel ready yet. Scotty and I chose a set we had done last Spring: 10 x 200 IM on 5:00. I forgot to check what times I was swimming these in the last time we did it, so I had no idea what to expect or if there would be any improvement evident. As it turns out, I was bringing in the 200 IMs in 3:25-3:30 in April, so my performance yesterday was an improvement (though it didn't feel like it at the time).

    I swam the first four reps in about 3:18-3:19, then I was in the 3:22-3:24 range, and I ended the set with a 3:26. I feel pretty good about this, falling into the range I did these 4+ months ago only on the last rep. Fly and Back have gotten stronger; free and breast, maddeningly, are about the same.

    I think my body is starting to adapt to the drylands routine, so hopefully I'll be able to get my daily yardage back up again (to where it was last spring). Sunday's workout, with warm-up and coll-down, was 3500. I like to be putting in 4K+ on the weekends when I have a little more time. Today is a recovery day.
  9. Great start to the week

    by , September 16th, 2013 at 07:37 AM (Mixing it up this year)
    A good solid effort. My sprinting still stunk but I did manage a consistant effort that I felt good about.

    Was a little sore from weight lifting last night but didn't let that phase me.

    500 free
    14x50@:55 free every 3rd fly held 45's on the free and 50's on the fly
    8x100@1:40 free w/paddles held 1:23's
    20x25@:40 odds free evens fly every 3rd FAST my free was 18's for fast and fly was 20's not good but as fast as I could muster
    20x50@:55 free w/paddles & bouy
    100 free EZ

    Total 3600 yards
    Swim Workouts