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  1. Oct. 24

    by , October 24th, 2013 at 02:59 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    6 x 50 scull and drills
    50 EZ
    4 x 25 shooters w/fins
    50 EZ
    2 x 50 burst + cruise
    50 EZ
    3 x 30 burst + cruise from the blocks
    200 EZ

    Total: 1550


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

    Had a deep tissue massage yesterday for the first time in ages and ages. Still kinda sore from it today, and was still getting some calf cramps in practice. I finally remember, DUH, that I should put on my calf compression socks.

    Just did a cruisy workout today. Chuck Knoles, the Pitt coach, was there and gave me some tips on my starts -- mostly to not be too flat.

    I decided to scratch the 50 back; it's pretty close to the broken 100 IM/25s sprints and I want to have something in the tank after the other 3 50s. I will have very stiff competition from Fall W. If I don't win, I won't feel too bad bc she's pretty good. But I will give it my best. My buddy Susan Williams is always stiff competition as well.

    Leaving tonight to head to norther virginia. Very excited to see my PV friends. I'm even having lunch with Speedo!
    Categories
    Swim Workouts
  2. Week 56 - Thursday

    by , October 24th, 2013 at 02:24 PM (After a long rest)
    I woke feeling tired and very stiff in my legs(from Tuesday's weights workout). I usually find the second day is the worst day after weights and today that was the case. Todays workout was less aerobic and I actually enjoyed the 15x100 set.

    Warm up
    1000 swim with snorkel
    10x50 on 40(get loosened up and ready to go)

    Main set
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1.00
    100 easy
    4x(200 pull on 2.15, 4x50 streamline kick with fins on 40)

    Total 4700scy

    I felt pretty crappy in the pool until about half way through the main set. I focused on lengthening my stroke and kicking which seemed to drag me out of my malaise. I just missed the last 100 going 1.01 on the last of the descending 100s. On the pull/kick set I looked like an idiot with my pull gear and fins on at the same time but it was the only way I could comfortably make the send offs. Swimming with fins, paddles and pull bouy was interesting! Overall I was pleased with how I did today based on how I felt. Back to the weights tonight and likely back to walking like a stick man tomorrow as the lactic acid sits in my legs overnight.
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/25/2013

    by , October 24th, 2013 at 12:58 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    Two rounds

    10 X 50 kick
    5 on 1:20
    5 on 1:10
    1 X 100 swim

    18 X 50 choice 1:15
    Every third @100% from the blocks
    1 X 100 easy swim

    8 X 150 2:30
    Swim or pull, 100 moderate/50 fast

    WARM DOWN: 4 X 50 easy

    4000M
    Categories
    Swim Workouts
  4. 10.24.13 - Workout #3

    by , October 24th, 2013 at 12:39 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Brian, John and Carole. Felt slow the last couple days. Not sure what it is but I'm definitely not 100%. Did 5K Tuesday and Wednesday and was exhausted afterwards. Feeling a bit better today.

    SCY

    600 warm up

    8 x 50 Pull - :50
    100 Stroke - 2:00
    8 x 50 Kick - :50
    2 x 100 Stroke - 2:00
    8 x 50 Stroke - :50
    2 x 200 IM - 3:00
    Break

    8 x 50 Pull - :50
    :20 Rest
    100 stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00 (3:50)
    Break (150 easy)

    8 x 50 Kick - 1:00
    100 Stroke - 2:00
    200 IM - 3:00
    300 Free - 4:00 (3:55)

    12 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  5. Even with shoulder hurting popped out a great one

    by , October 24th, 2013 at 12:39 PM (Mixing it up this year)
    My right shoulder is still sore from all of the swimming and weightlifting I just got back to doing. A good day today!

    500 free
    500 free kick w/zoomers
    1650 free w/strapless paddles & bouy in 22:59
    350 free kick w/zoomers
    300 free every 3rd 25 back
    200 free drill EZ

    Total 3500 yards
    Categories
    Swim Workouts
  6. Wednesday 10/23/13

    Wednesday 10/23

    PM only SCY

    "I'm tired of distance. Let's sprint!"

    2x
    300 swim w/ under H2O turns
    4x50 @ 1:00 stir-the-pot drill
    8x25 @ :40 under H2O FL kick w/ fins
    3x100 @ 1:15 smooth D1-3

    3x (FR, BR, BR by round)
    4x12.5 @ 2:00 SPRINT w/ power tower
    50 @ 2:00 push SPRINT (23.8, 30.2, 30.5)
    4x100 @ 1:05 lactic hold (averaged ~1:02)
    100 EZ

    400 EZ

    Total: 4200

    I opted out of the middle distance set:

    3x
    3x200 @ 4:00 (175 FAST/25 EZ)
    4x100 @ 1:05 lactic hold
    100 EZ

    and instead mixed it up with the sprint group today. The 50 FR felt great, but the 50 BRs did not feel as good. Short axis strokes aren't feeling too hot at the moment. I was very satisfied though with the lactic hold portion of the set. I held 1:00 on the first 1-2 and then slowly ascended to 1:03-1:04 range by #4. Lactic hold is such a pain because it is/is not recovery at the same time. I definitely consider it a step above aerobic/active recovery!
    Categories
    Swim Workouts