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  1. Friday, October 4, 2013

    by , October 4th, 2013 at 10:34 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 81 Water temp 79
    Sunny & partly cloudy, humidity at 74%

    Warm Up
    200 RIMO
    200 BK kick
    200 BR kick/bk
    200 DK on bk
    8x50 MF on HR rest, as 25SDK/25K-bk

    *Set 1*
    300-200-100 FR pull on 1:00 rest, SPL-10 w/snorkel, AP, tube-buoy
    ---200 IM kick
    400 IM, 2x200 IM, 2x100 IM on HR rest, DPS w/legal turns
    ---100 BK

    *Set 2*
    20x25 Dive at 65-75% on HR rest, 10 Fly/10 FR

    *Set 3*
    4x200 FR on 3:00 SPL-8 *2:26-2:22 w/snorkel, EZ smooth effort

    Warm Down
    3x100 IM EZ

    During the Warmup and Set 1 on Wednesday I felt that I was working hard just to swim at a not so fast pace (even more so than the Tuesday). At that point I changed the workout towards rest, recovery and as a best possible stroke form, which I did Thursday, today, and will do if I swim this weekend. This little recovery phase of 4-6 days is my version of the Fort's Recovery Week. Monday I will start training with quality sets again.

    Either late last week or early this week I sensed while attempting some fast dive 50s that my heart rate was getting jacked up just from the effort of trying to dive & swim quickly to the point I felt I was rushing everything. So each day this week I have been doing at about 20-40 25s (and some 50s) at moderate pace working on a relaxed dive with smooth underwater transition in to swimming the strokes. At the end of each dive 25 and/or 50 I would take my pulse, so eventually with practice and repetition, I was able swim many of them (easy pace) at an effort resulting in HR 11-13/six seconds.

    It may be easy to do for some swimmers, but I felt encouraged knowing how to cruise a relaxed 50 free from a dive at low 29 with an HR that is still between 110-130 (hopefully I can bring that time/effort down a little bit more). I have also done 50s like this for the butterfly. I need to practice being calm when I start a race, so I can swim with the same confidence, stroke form, and pacing that I do in practice.

    I have been working on my freestyle speed this summer and September more so than IM. However I generally swim all four strokes almost daily, and I am drawn to both the 400 IM and 200 Fly in the upcoming SCM meet at Sarsoata in Nov 9-10. In discussing this with coach Chuck, I am going to prepare myself mentally and physically for these events between now and late October (registration deadline is Nov 2), then I can will register for the events that I feel most ready to take on.

    Updated October 9th, 2013 at 03:48 PM by fdtotten

    Swim Workouts
  2. 10|4|13 LCM

    500 free WFSP

    1000 drill/back WF/S

    100 drill

    500 flutter kick
    • 2:13, 4:52, 7:35, 10:20, 12:59

    500 flutter kick WFS (300 w/o board / 200 with board)
    • 7:58
  3. Fridaty, Oct. 4

    by , October 4th, 2013 at 03:59 PM (The FAF AFAP Digest)
    Still feeling rotten and hacking, so did another EZ swim. I just went to the Upper St. Clair Rec Center. Pretty crappy SCM pool, but it doesn't matter for an EZ swim.

    600 various
    4 x 50 scull
    5 x (5 x 50) @ 1:00 w/fins
    -- alternate free and back by sets of 5
    -- work on DPS & EVF
    100 EZ kick

    Total: 2150 m


    Off to coach shortly. Hoping to get in a semi decent workout this weekend at Pitt
    Swim Workouts
  4. 10.04.13 - Friday workout

    by , October 4th, 2013 at 02:29 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Chris, Roger and Mark. Dave came back from his Swiss vacation and brought chocolate! It was a make it up as you go Friday. Here's what we did.


    600 Warm up

    Mark's set:
    5 Rounds of:
    * 100 Free - 1:20 (did 25 stroke/75 free)
    * 100 Kick - 1:40
    50 Easy
    I led but Chris kept running into me because he was doing all free. That earned him the lead and no more drafting my breaststroke kick.

    Roger's set:
    5 x (100 IM/100 IM kick) - 3:20, 3:15, 3:10, 3:05, 3:00
    50 Easy
    Chris led but started running out of gas after #3. I kicked all br on #4 to pass and finished #5 on 3:00. Pretty happy w/ that since I didn't think I'd be able to make it.

    My set:
    6 Rounds of:
    * 100 Pull - 1:10, hard (1:03, 1:02, 1:00, 1:04, 1:00, 1:00)
    * 50 Pull - 1:10, easy
    2:00 Rest
    100 Timed pull (:57 - no drag suit)
    50 Easy
    Chris moved over a lane so he, Dave and I could battle this one out. I stayed ahead on the first five. Chris got me on #6 but paid the price and had to get out of the pool to throw up. With Chris out, it was just me and "Sally Save-up" Dave for the last one. I dropped my drag suit so I'd have a fighting chance but he edged me out. Fun set! Nothing like three evenly matched swimmers going at it.

    10 x 25 Choice - :40, hard
    Each of us chose two 25s. I think we went bk x 2, br pullouts - no breath x 2, fly x 2, pull x 2, and choice x 2

    10 x 25 hard kick - :40

    250 Cool down

    (4500 Total)
    Swim Workouts
  5. Friday, October 4, 2013 9:00-9:45am

    by , October 4th, 2013 at 01:58 PM (Fast Food Makes for Fast Swimming!)
    I wasn't too motivated today in the water, but at least I got in, and did a fly set as well. Man, my fly endurance has really gone down the drain too! 200 Fly doesn't sound too appealing to me at the moment.


    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00

    10 x 50 Fly @ 1:00, ranged from :33-37 ugh!

    4 x 75 Free Pull @ 1:05
    4 x 75 Free Pull @ 1:00

    100 EZ and out

    2200 Yards

    During my fly set, two different people came on deck looking for lane space, I moved over to the side to allow them to enter, but they just sat and waited for someone else to get out of the other lanes which already had two in each. I don't know why people can't circle swim, or get in with a butterflier. I will do 1 arm drill going by someone if I fear it's going to endanger them any at all, especially at the age of many of the folks I swim with.
  6. Workout 10/04/13: noon

    by , October 4th, 2013 at 01:21 PM (Maple Syrup with a Side of Chlorine)
    Had another great class last night, although I was a bit behind the curve since I missed last week altogether. I'm thankful to be able to take college Bible classes so close to home.

    200 Fr/200 Bk/200 IM drill

    4 x
    -100 kick with board
    - 300 Swim (focus on middle 100)

    2 x
    - 4 x 50 on :45 Quarter's Strong
    - 1 x 50 ez Back

    100 loosen and out
    (Solo/Rec/2800 yds/50 min)

    Busy day to finish out here (soccer game, meeting a friend, Kid's Club through church, beholding perhaps the largest peanut butter cup in the world, and maybe the tail end of the hs football game). The rest of the weekend looks pretty booked already as well.
    Swim Workouts
  7. FAST Fri Oct 4th, 2013 SCY

    by , October 4th, 2013 at 11:23 AM (Ande's Swimming Blog)
    FAST Fri Oct 4th, 2013 SCY

    Swam Thu Lifted Wed

    Whitney Coached,
    6:00 - 7:30 dove in around 6:01
    swam with various dudes,
    Brad, Todd, Tyler, Alley, Korey, Gull

    Warm up
    went around 1000

    Main Set

    50 FR fast in heats dive off the side
    went 24

    100 easy

    100 FR fast 2 swimmers per heat
    went 54

    200 easy

    200 FR fast
    went 1:59

    300 easy

    500 fr strong
    went 5:31

    500 ish easy

    200 K
    went ? 2:30ish

    100 easy

    100 FR fast
    went 53

    150 easy

    50 bk fast
    went 25.8

    200 easy

    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec

    Sat Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385


    Might do another one in late Nov / early Dec, haven't decided yet.
    Swim Workouts
  8. Friday, Oct 4, 2013

    by , October 4th, 2013 at 11:07 AM (Workout Swimmer)
    Not feeling it today - felt like I shoulda perhaps stayed in bed - just had no "get up and go" in me - not that I was hurting or achy or felt depressed - just not real motivated, I guess.

    So I got there early, but the stupid lifeguards got up in the stand early, so it looked like I was late! Great - not a good way to start off - missed the first 2-300 of warmup.

    400 back/free
    4 x 150 P on 2:05
    300 kick
    10 x 50 @ :45
    500 swim
    400 pull no paddles
    300 pull w/paddles
    200 kick
    100 breast/free by 25's
    100 easy
    2 x 250 Pull w/ snorkel no paddles
    2 x 250 Pull w/paddles no snorkel
    2 x 250 Swim w/fins working the turns only
    250 breast/free
    100 easy
  9. Week 53 - BS Friday

    by , October 4th, 2013 at 08:29 AM (After a long rest)
    No it's not what you naturally think of as Bs, instead this BS stood for "Beat Stewart" Friday. Today's theme was both to beat me to a pulp physically and the main set involved me swimming 125 to the others in my group swimming 100s on the same time and there goal was to beat me(which they did, but not by much).

    I lifted last night and focused on chest and back instead of legs. last night continued the 10,8,6 reps per circuit. I did a pretty long warmup on the vasa and a cool down set on the vasa.

    15minute vasa swim bench
    3x(bench press, inclined bench press, seated row hands inside, seated row hands outside, lower back extension, military press, lat pull down hands inside, lat pul down hands outside)
    4 min vasa swim bench at 80% effort
    3 min vasa swim bench 70% effort
    2 min vasa swim bench 60% effort
    1min vasa swim bench 50% effort

    Todays swim

    Warm up
    400 swim with snorkel
    6x50 catchup on 45

    Main set
    8x75 kick best average on 1.30
    200 easy
    8x125 BS set on 1.40
    200 easy
    10x50 swum 25 stroke drill, 25 free on 1 min
    200 Free from the block AFAP

    Warm down
    400 easy

    Total 3600scy

    On the best average kicks I went 57,58,58,59,59,58,60,59. The 125s were really tough and I held mainly 1.15s, but started out at 1.10. The 200 from the block was awesome. I felt good and went 153+. My splits were 25,29,29,29. Despite being tired I really felt like I could have gone quicker. My coach said I went out to hard, but I just felt like I hit the wall hard at 125 and took a little bit to get going again, and other than that I think my second 100 would have been a second quicker. 29.highs are great after that workout and I can't wait to get some rest and swim this in a UsAs meet.

    Updated October 4th, 2013 at 10:13 AM by StewartACarroll

    Swim Workouts
  10. Friday Flyer - short course edition

    by , October 4th, 2013 at 07:27 AM (Mixing it up this year)
    Today the pool was short course instead of the usual long course friday so I had the lane to myself. Got to love it!

    500 free
    500 free kick w/zoomers
    5x200@4:00 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:26, 3:18, 3:14, 3:10, 3:01 this felt better each time
    5x100@1:45 free w/snorkle, strapless paddles & bouy long and loose went 1:31, 1:28, 1:26, 1:24, 1:22
    500 free kick w/zoomers moderate pace
    100 free easy

    Total 3100 yards
    Swim Workouts