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  1. Wednesday 9/25/13

    Wednesday 9/25

    PM only SCY

    "SO I HEARD YOU LIKE KICKING PART II"

    3x
    300 swim
    8x25 @ :10 rest scull w/ snorkel
    4x50 @ 1:00 kick D1-4

    8x25 @ :40 V.S.
    100 EZ

    10x25 @ :20 FL (:15s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BK (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)
    10x25 @ :20 BR (:17s and :18s)
    200 @ 3:00 kick w/ fins every 4th 25 under H2O (A.R.)

    100 EZ

    The following was ALL FR kick w/ a board, and ALL FAST:
    25 @ 1:00 (:18)
    50 @ 1:30 (:39)
    75 @ 2:00 (:59)
    100 @ 2:30 (1:23)
    125 @ 2:45 (1:56)
    150 @ 3:15 (2:21)
    175 @ 4:00 (2:43)
    200 @ no interval (2:51)

    100 EZ

    Total: 4850

    Fell off a little bit on the 150 and 175 kick, but my main goal was to be under 3:00 on the last 200. Had to blast the first 100 (1:24) to get out fast enough, but it is clear my kicking has improved, because I came home in 1:27, a lot faster than I expected. My legs are burning just a little bit right now.
    Categories
    Swim Workouts
  2. Wed., Sept. 25

    by , September 25th, 2013 at 10:24 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 breast pull w/buoy
    4 x 25 breast kick w/buoy above knees
    4 x 25 breast
    50 EZ
    8 x 25 shooters w/fins @ :40
    100 EZ

    Main Sets:

    4 x 25 burst SDK + cruise @ 1:00
    4 x 30 burst SDK from blocks + cruise, working on angling up
    100 EZ

    5 x (75 DPS free w/agility paddles + :5 rest + 25 @ 100 pace ) @ 2:00
    50 EZ
    5 x (75 back kick, 12.5 UW each 25 + 25 kick @ 100 pace) @ 2:00
    50 EZ

    8 x 25 w/chute & paddles
    -- 2 breast, 2 torque drill, 4 free
    100 EZ

    4 x 50 torque drill w/paddles @ 1:10
    50 EZ
    100 scull
    100 EZ

    Total: 3620


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

    I did not have much energy for a hard workout today. Did what I could. My stress level is sky high with the distressed Lil Fort and it's taking a toll on me. I think I will have to take tomorrow off just to get some errands done. Among other things I have to get finger printed for an FBI check so they can make sure I'm not a child molester. However, I think today might, just might (it's not bedtime yet), be the first day since school started without tears.
    Categories
    Swim Workouts
  3. Wednesday, September 25, 2013

    by , September 25th, 2013 at 05:02 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 73 Water temp 79
    Raining, dark and cloudy, humidity at 91

    Warm Up
    Bands
    200 BK 50K/150DPS
    200 BR 2(25K/75DPS)
    200 Fly 2(25K/75DPS)
    200 FR 50K/100CU/50DPS
    4(2x25)IMO DPS@80%

    *Set 1*
    ---100 FR Kick/bd-fins
    2(4x25 FR Kick Fast on 15, 20, 25, 30) w/bd-fins
    ---200 BK

    *Set 2*
    3(4x50 FR on 1:10) 50s 1-3 as CU, 50/4 Swim, desc 1-4
    1/with L-agility paddles-snorkel *32, 30, 29, 28
    2/with snorkel *30, 29, 28, 27
    3/with M-agility paddles *29, 28, 27, 26
    ---200 BK

    *Set 3*
    ---200 Kick/monofin shooter, as 4(25sdk/25/bk) EZ
    4x50 kick/mf Fast on 1:20, desc 1-4 from 85%, as 25sdk/25bk
    *10/13/24, 9/12/23, 8/12/22, 8/11/21
    ---200 K as 2(50BR/bk,50dk/bk)

    *Set 4*
    10x300 FR on 4:00, 300 as 3(75CU/25DPS Fast) steady desc 1-10, w/snorkel-agility paddles-fins
    *3:26-3:17

    Warm Down
    4(2x25 on :15 rest) IMO EZ DPS
    200 FR SPL-9

    Comments
    Seems that I require about a week to adjust from LCM to SCY, just I did previously from SCY to SCY, even though I have been training consistently throughout. Set 1 was something coach Chuck tossed out at me while I was doing a few minutes of bands on the deck, as I normally do not kick with the board. It was harder than expected, and I thought I had a break between the two rounds, but he was yelling at me to keep going so I did. The first one was about 11, and then I just went as fast as I could when he said go. Later he said I ranged from 10-12s.

    In doing Set 2, I descended with catch up freestyle drill 50s 1-3 with 50/4 being FR DPS about SPL-12/13. I switch around the equipment to make it interesting and to keep refocusing on blending technique, power, and body balance.

    Set 3 was my request so coach Chuck could get the results and split the 25s. I had been doing quality fin swimming almost daily with the longer stiffer TYR fins (compare to the shorter floppy Slim Fins I have). When I started using the Finis Monofin Shooter again last week I was able to quickly adapt over several days. Coach Chuck says my goal for underwater 25s should be at 7, so today I got down to 8, and that is a good start. We did not focus so much on the total 50 time as much as each 25. The splits are from his watch for each 25, foot to hand touch, and then total time including the open turn.

    Set 4 was just some base yardage for 2.5K OW I am doing in October 5 in Sarasota as a cycle of freestyle drill with faster 25s. The 3K will be one loop, and I plan to start the swim out about 75% and build from there.

    Updated September 26th, 2013 at 07:56 AM by fdtotten

    Categories
    Swim Workouts
  4. 09.25.13 - Wednesday workout

    by , September 25th, 2013 at 04:17 PM (Pete's swim blog)
    Swam w/ Roger and Dave. Haven't complained about pool temperatures lately. That's because the boiler has been broken and the temp has been in the low 80s all summer. Unfortunately, they "fixed" the boiler a couple days ago. By "fixed" I mean solved the problem AND turned it up all the way. Monday, pool temp had actually dropped to 79. Today, it was 85 and climbing. I'll acclimate and get over it. Until then, I'll have to deal w/ slower times.

    SCY

    600 Warm up

    8 x 75 - :59, :58, :57, ... :52
    50 Easy
    Made these... not too bad.

    400 IM (swim as 4 x 100 IM) - 7:00
    8 x 75 Pull - :57, :56, :55, ... :50
    50 Easy
    Made these w/ time to spare.

    400 IM (swim as 2 x 200 IM) - 7:00
    6 x 100 - 1:20, 1st 25 fly or br
    50 Easy
    Started off ok (1:12) but was struggling at the end w/ 1:17-1:18s

    400 IM - 7:00
    6 x 100 Kick - 2:15, Descend (Fly 1:45, 1:42, 1:39; Br 1:32, 1:30, 1:27)

    2 x 50 Easy fly
    2 x 50 Easy 2 arm backstroke
    100 easy free, one arm pull w/ kickboard
    100 easy br, 3 pullouts per 25

    50 Easy fly

    (4800 Total)
    Categories
    Swim Workouts
  5. Wednesday, September 25, 2013 9:15-10:15am

    by , September 25th, 2013 at 03:14 PM (Fast Food Makes for Fast Swimming!)
    Today I found out there is a meet being scheduled in Moscow, ID, to "replace" the normal one not being held in Spokane this year. Something happened with the masters group, it's support, and things all fell through at the same time. Bummer! But at least one of the other workout groups was able to get something together for us. I just hope to be able to make it. Nov. 16, a Saturday...at least it's a noon time warmup/1:00pm start time. Now I just have to cross my fingers that I don't have to work that day. I'll find out on the Thursday prior to that, so not a lot of lead time. But I'll make the trip if I can, 3.5 hours of driving each way.

    With that in mind, and my love for swimming the 200 Fly in meets, I decided that today's swim was going to be a "distance fly" type of training day. Now by distance fly, I don't mean go out and swim 8 x 400s Fly, something That Guy would probably do. I train basically for the 500 Free and Broken 200s of Fly. Get your endurance in with a mix of fly...every lap swimmer's nightmare! At least it keeps my lane solo!

    Warmup:

    with each swim portion, bring up the intensity so the 100 at the end is fairly fast
    500 Free
    100 Kick w/ board
    400 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    100 Free
    100 Kick w/ board
    (2000/2000)

    Main Set (80-90% effort)

    4 Rounds**:
    • 75 Fly @ 1:10 (out in ~:51-:52s)
    • 50 Fly @ :50 (~:33s)
    • 3 x 25 Fly @ :30
    • 100 EZ EZ @ 2:30

    This allows you to work your fly stroke without completely falling apart trying to swim full 200s. Get a little rest, and still be able to blast a 50 or a few 25s at the middle to end of the 200.
    **(on rounds 3 & 4 I used short fins, I know...wimpy James!...I'll get up there again soon)
    (1200/3200)

    300 EZ Free Pull

    ---------------------------
    3500 Yards
  6. Week 52 - Wednesday

    by , September 25th, 2013 at 03:08 PM (After a long rest)
    I was muscularly sore this morning after lifting last night, but loosened up in the pool and by the end felt pretty good.

    I lifted last night with my son. We did a 10 minute warm-up; with him do the elliptical and me doing the vasa swim trainer. We then did our circuit training as we have previously done. My son still complained but it was definitely much less than previous workouts and at the end he said how much he enjoyed working out with me.

    The circuit was similar to previous workouts.

    3x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench warm down

    Today we had a recovery workout with lots of long aerobic stuff(s)

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    8x100 IM on 1.30

    Main set
    3x500 swum 200 free, 100 back, 200 free on 1.20 base
    1000 swim with snorkel concentrating on kick and DPS
    8x50 on 50 swum 25 free, 25 back

    Warm down
    100 easy

    Total 4500scy

    Despite this being a long recovery day I really needed it.
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/26/2013

    by , September 25th, 2013 at 02:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    3 X 100 1:50 1:40
    1 X 150 2:45 2:30
    1 X 250 4:15 -
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 free 1:00
    #3-6-9-12: fast

    4 X 150 kick 3:30

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 sprint :45
    Two rounds. 100's-75's-50's: descend to fast 1-4
    Round 1: Pick one of the four strokes for each distance, your choice.
    Round 2: All free

    WARM DOWN: 4 X 50 easy

    4800M
    Categories
    Swim Workouts
  8. Tuesday 9/24/13

    Tuesday 9/24

    PM only LCM

    400 swim

    6x50 @ :50 swim w/ strapless paddles + snorkel
    4x100 @ 2:00 FR kick w/ board
    300 @ 4:20 swim last 25 FAST w/ fins
    6x50 @ :50 swim w/ strapless paddles + snorkel

    100 EZ

    Total: 1800

    Between coaching the college team, a high school team, and a late high school coaches meeting tonight, I only managed a short swim. I'll chalk this one up in the "recovery" column!
    Categories
    Swim Workouts
  9. I don't want to share

    by , September 25th, 2013 at 08:35 AM (Mixing it up this year)
    I don't like having to share a lane with slow lap swimmers. I had 2 today but lucky for me it was not at the same time. All that does to me is makes me want to show the CCAC that they need a second lap lane. Yes I ran over them a time or two. When kicking on my back I don't have eyes in the back of my head, though my kids might think so.

    I need my own pool.

    500 free
    500 free kick w/zoomers

    200 fly 1 arm drill alt rt/lt
    200 torque drill w/paddles
    100 fly kick on back w/zoomers

    5x100@1:30 free w/snorkle holding 1:27's
    10x100@1:30 free w/paddles & bouy holding 1:20's

    5x100@1:45 free w/snorkle
    500 free kick w/zoomers

    Total 4000 yards

    Updated September 27th, 2013 at 09:46 AM by Donna

    Categories
    Swim Workouts
  10. Tuesday, September 27, 2013

    by , September 25th, 2013 at 08:30 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 81
    Partly cloudy, humidity at 71%

    Warm Up
    Bands
    400 REV IM
    4x25 Fly on 5 bobs, DPS
    4x25 BK on 5 bobs, DPS
    4x25 BR on 5 bobs, DPS
    4x25 FR on 5 bobs, DPS

    *Set 1*
    3(4x50 FR on 1:20) desc 1-4
    *33-32-31-30 FR CU w/snorkel
    *30-29-28-27 FR w/snorkel
    *28-27-27-26 FR CU w/fins
    ---200 BK

    *Set 2*
    6x150 FR on 2:20 w/snorkel, agility paddles,buoy-tube, build by 50 1-3
    *1:50, 1:46, 1:42, 1:45, 1:42, 1:41
    ---200 DK/bk

    *Set 3*
    2X;
    8x50 K/mf on :50 (25 SDK bc-0, 25 DK/bk) *32-26
    4x100 FR-CU w/f-sn on 1:30, 59-57
    400 FR^ w/f-sn-ap) on 6:00, 400 as 4(75 CU/25 FAST) *4:20, 4:17

    Warm Down
    200 IM EZ DPS
    2x50 FR SPL-9
    4x25 FR SPL-9

    Comments
    First week of all SCY swimming, and still becoming adjusted. The water is on the warm side due to all the daily heavy thunderstorms the last 10 days. Will be doing a 3K OW swim October 5th in Sarasota, and then a SCM meet in Sarasota early November.

    Updated September 25th, 2013 at 10:03 PM by fdtotten

    Categories
    Swim Workouts