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  1. Crampy, Monday, Oct. 21

    by , October 21st, 2013 at 10:54 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 free, descend to 200 pace
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ) @ 5:00
    free, 22 high
    dolphin kick w/board, 24 high
    flutter kick w/board, 25 flat
    breast, 27 high
    backstroke kick, 23 high

    6 x 25 w/chute & paddles
    100 EZ

    3 x 25 w/chute -- dive off blocks and do 10 fast SDKs, cruise back
    100 EZ

    Total: 3675


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

    Good grief, I had trouble getting this workout in. My energy was better today (though still coughing), but my calves just wouldn't cooperate. So I aborted lots of fast efforts when I cramped pushing off the wall or couldn't swim through it. I almost gave up on being able to get the fast 50s in, but the cramping ebbed a bit toward the end and when I kicked with a board. Hopefully, I will be able to go off the blocks tomorrow ... And hopefully my massage on Wed will help the besieged calves.
    Categories
    Swim Workouts
  2. Monday 10/21/13

    Monday 10/21

    PM only SCY

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

    8x50 @ 1:00 odd: kick/drill, even: drill/swim I.M.O.
    8x25 @ :40 V.S.

    100 @ 2:00 I.M. (59.9)
    200 @ 4:00 I.M. (2:17.0)
    300 @ 6:00 I.M. (3:48.1)
    400 @ 7:30 I.M. (4:51.1)
    400 @ 7:00 N.S. FR (2:13/2:11 - 4:24)
    300 @ 5:00 FR (3:14.0)
    200 @ 3:30 FR (2:04.2)
    100 @ 2:00 FR (58.4)

    2x
    6x100 @ 1:15 pull w/ buoy + paddles breathe 4-6 by 50
    4x75 @ 1:45 kick 1st/3rd 25 under H2O FL w/ fins

    700 EZ

    Total: 6300

    I really felt like I had a case of the Mondays today. I was all over the place on the main set, which was really just a "make what you want of it" 1:1 rest ratio set. I tried to pull the trigger early on the 100 I.M. to get going, and then just felt like my arms and legs were made of lead the rest of the set. While the intervals provided lots of rest, what it also did was allow the lactic acid to just "bake" while I sat on the wall waiting to go. Hoping tomorrow feels a little better.
    Categories
    Swim Workouts
  3. 10.21.13 - Monday workout #88

    by , October 21st, 2013 at 10:43 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Today was workout 88, our last one. Back to #1 tomorrow. Each of our workouts is 5000 yards. If you do one a day, you will swim 250 miles in 88 days.

    SCY

    600 warm up

    10 x 50 Fly - 1:00 (started @ 45 wanting to take this easy but ended up doing :40s eventually)
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    4 x 75 Pull - 1:00
    1 x 50 Free - :35
    4 x 75 Free - 1:00
    1 x 50 Free - :35
    50 Easy
    Made these but it was tough with the heat. Was glad to get a pull in the middle.

    3 Rounds of:
    * 200 IM, up/down IM Kick - 3:30 (:15)
    * 200 IM, up/down IM Kick - 3:30 (:15)
    * 200 Pull - 3:00 (2:15, 2:10, 2:08)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest (took an extra minute due to 86 degree water temp)
    50 Easy

    6 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  4. Workout 10/21/13: evening

    by , October 21st, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I had time for a jog yesterday before heading to work. 3.2 miles in about 33 minuets, the farthest I have run in over 10 years, and I am at the point where I don't need to stop. Great night at church last evening.

    After work today I relaxed a bit, and went for a swim at suppertime. My quads were a little sore, but loosened up after the warmup period:

    - 200 FR/200 BK/200 IM drill/ 4 x 50 b/c on :50

    kick swm pull kick swm (board, AP, buoy, board, AP)
    .050 100 200 050 100 with snorkel
    .100 150 300 100 150 with snorkel
    .050 100 200 050 100 back

    4 x 50 on 1:00, done as
    - 25 IMO FAST into
    - 25 skull

    200 loosen and out
    (Solo/Rec/3000 yds/55 min)
    ----------------------------
    Good swim. I worked the kicking and the middle 100 on the pull segments. Playing with the notion of attempting another OW swim tomorrow, as well as perhaps an easy swim in the morning and then Masters tomorrow night.
    Categories
    Swim Workouts
  5. 10|21|13 SCM

    by , October 21st, 2013 at 08:20 PM (Blog)
    WARMUP
    800 with fins
    • free, drills, back


    SPRINT
    6 x 25 on 1 hypoxic free WF
    • 13's

    10 x 25 on 1 free WF
    • evens: 12.5 AFAP/12.5 moderate with a breath
    • odds: 12.5 moderate with a breath/12.5 AFAP


    KICK
    10 x 25 on 1
    • 12.5 AFAP flutter/12.5 breast
    Categories
    Uncategorized
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/22/2013

    by , October 21st, 2013 at 01:52 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    2 X 250 4:10 4:00
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 kick 1:15
    1 X 50 swim

    4 X 50 :50 1:00 1:10
    1 X 50 easy 1:15
    Three rounds choice.
    4 X 50: Round 1 on :50, round 2 on 1:00, round 3 on 1:10

    4 X 200 pull 3:20
    5 X 100 pull 1:40
    Negative split the 200's, descend 100's 1-5

    WARM DOWN: 4 X 50 easy

    4300M
    Categories
    Swim Workouts
  7. Mon, Oct 21, 2013

    by , October 21st, 2013 at 10:14 AM (Workout Swimmer)
    Still achy from weights on Saturday - did a little kickboxing too & my legs are sore.

    600 back/free
    2 x 300 P with 30 sec rest between each
    300 K, 25 fast/25 mod
    100 easy
    8 x 150; 100 free, 25 back/25 breast on 2:20
    100 easy
    8 x 25 (D, 4-cycle, S) @ :30
    200 easy
    4 x 150 IM twitch on 2:15 w/zoomers
    200 easy
    Total: 4200

    Just could not get up and sprint today, even with zoomers on
    Categories
    Uncategorized
  8. Week 56 - Monday

    by , October 21st, 2013 at 09:17 AM (After a long rest)
    I woke feeling pretty good this morning and other than one set felt good today. TOdays practice followed the long yardage theme from last week and mixed in some more intensity as I had hoped we would not but in the back of my mind knew we would this week.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x400 on 4.40 pull with paddles
    8x150 free on 1.45
    50 easy
    10x50 kick on 55

    Warm down
    300 with snorkel long stroke working turns

    Total 5150scy

    I held 4.10-4.15s on the 400s. The 8x150s were hard switching from aerobic to fast swimming. I was holding 1.35s on the 150s but they hurt. I worked the kick and held 40s throughout.

    My daughter has a meet on 9-10th Nov but I may be able to swing a quick trip to Houston to do the 1500scm. Patrick got me thinking about trying to do a quick 1500 for a Fina ranking. My wife thinks I am nuts but oh well. I should know how this will work out once they post the event doc for her meet so I can figure out if it's doable or not time wise.
    Categories
    Swim Workouts
  9. The old lady showed up today but the middle aged one left

    by , October 21st, 2013 at 08:35 AM (Mixing it up this year)
    I was bent over and in pain this morning. It was a fall in the water as an old lady and come out a middle aged lady kind of day. Still somewhat sore from all of my meets too. I did manage to get some good yardage in and loosen my back.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    10x100@1:30 free w/paddles & bouy holding 1:22's
    200 fly scull drill w/snorkle & zoomers over accentuate the undulation motion
    10x100@1:30 free w/paddles & bouy holding 1:23's
    100 fly scull drill w/snorkle & zoomers over accentuate the undulation motion
    200 free w/snorkle
    200 free kick w/zoomers

    Total 3700 yards
    Categories
    Swim Workouts