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  1. 10|9|13 SCM

    500 warmup free with fins

    1000 of flutter and breast kicking, and backstroke

    About a month ago my left shoulder partially dislocated in my sleep (old injury with many years recovered). It does not hurt chronically and the positions that irritate it are not just mild acute sensations, but what has me a little aggrivated is it hasn't tightened back up yet.

    My skin sensitivity rashes are improving which is good
  2. Wednesday 10/9/13

    Wednesday 10/9

    PM only SCY

    5x100 @ 1:20 (RD1: AE, RD2: D1-5)
    4x75 @ 1:30 kick/drill/under H2O kick w/ fins
    4x50 @ 1:00 kick w/ board

    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on stomach w/ fins
    200 @ :30 rest pull w/ buoy + snorkel
    8x25 @ :25 FR kick w/ board + snorkel
    200 @ :30 rest pull w/ buoy + snorkel
    300 FR kick w/ board MAX EFFORT (4:32)
    200 @ :30 rest pull w/ buoy + snorkel
    6x25 @ :45 under H2O FL kick on back w/ fins
    200 @ :30 rest pull w/ buoy + snorkel

    200 EZ

    Total: 4000
    Swim Workouts
  3. Wed., Oct. 9

    by , October 9th, 2013 at 08:09 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    4 x 50 free w/turtles @ 1:00
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    Decided to mix it up a little today with some different sets. Still hacking and having some difficulty on the breath control.

    4 x
    :10 fast kick at wall + 25 burst SDK & cruise + :10 rest + 25 UW + 25 EZ

    100 EZ

    4 x
    25 burst + cruise (fast hands breast) + :10 rest +25 breast @ 100 pace + 25 EZ

    200 EZ

    3 x (4 x 25 + 50 + 100)
    1-3 25s = fast fly/back/breast
    4th 25 = EZ
    50 = free @ 200 pace
    100 EZ

    3 x w/fins & paddles
    2 x 50 free smooth @ :45
    1 x 50 free fast @ :45
    1 x 50 flutter kick fast w/board
    100 EZ

    Total: 3750


    My hypoxic ability feels caput right now. I might as well be a pack a day smoker. lol Hopefully, when I kick this nasty cough cold completely, I can get back to more UW. At least I've been in the pool 6 out of the last 7 days!
    Swim Workouts
  4. Wednesday, October 9, 2013

    by , October 9th, 2013 at 04:15 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 81
    Sunny & partly cloudy, humidity at 72%

    Warm Up
    400 RIM
    200 DK/bk
    200 BR K/bk
    12x25 MF on HR rest as SDK

    *Set 1*
    12x25 Fly on :40 @SPL-6 *16-14, RI...
    6x100 BK on 1:40 @SPL-12 *1:15-1:10, RI...
    8x25 BR on :40 @SPL-6 *19, RI...
    8x100 FR on 1:20 @SPL-12 *1:08-1:06
    ---100 BK

    *Set 2*
    2(8x25 on HR Rest) from Dive at 75%, 8 Fly/8 FR
    8x25 on 1:30 as 25 SDK Fast *15s-14s

    *Set 3*
    600 BR as 8(25K/50S) w/snorkel
    ---100 BK
    600 FLY as 8(25K/50S) w/snorkel

    *Set 4*
    5x200 IM on HR rest, build 200 by 50 1-4

    Warm Down
    4x100 FR EZ SPL-8

    Over five days recently, a range of allergy symptoms accumulated within me, a nasal post drip, watery eyes, sneezing, aching back, etc., & etc.,... building to a miserable, tired and cranky peak on Monday, where after dinner I told my wife I was going to lie down for a minute then return to clean up the kitchen, but I never did until I awakened on Tuesday morning. Since then I seemed to be gradually returning to a better level of wellness. Perhaps that was my problem last week, rather than overtraining.

    Today I felt OK in the water as I am transitioning towards more IM and stroke sets. In Set 2, I did 8x25 as timed underwater SDK to see where I was at in terms of speed. I suppose 15s and 14s are a solid effort, but I am hopeful that with continuing practice I can become better adapted to the hypoxic component as well as faster.

    Updated October 9th, 2013 at 08:43 PM by fdtotten

    Swim Workouts
  5. 10.09.13 - Wednesday workout

    by , October 9th, 2013 at 02:03 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Still feeling pretty bad today. My daughter got back from the doctor who seems to think she and everyone else w/ sinus problems this time of year are allergic to something they spray on the cotton. It would make sense because this is a cotton year (typically rotates corn, soybeans, cotton) for the local farmers. While I live in a subdivision, we are still surrounded by farmland and no doubt exposed to whatever they spray on the crops. Anyway, cotton should be picked soon and I can move on from this constant sinus infection.


    600 Warm up

    6 x 50 - :45

    10 Rounds of:
    * 100 Free - 1:10 (mostly 1:07s and 1:08s... finished w/ 1:04)
    * 50 Easy - 1:10
    100 Easy

    4 x 100 Free - 1:30, descend (1:15 -> 1:07)
    4 x 25 fly drill - :45
    4 x 100 IM Kick - 2:00, descend (1:52 -> 1:38)
    4 x 25 bk drill - :45
    4 x 100 Stroke - 1:45, descend (bk 1:40 -> 1:24)
    4 x 25 br drill - :45
    4 x 100 Pull - 1:30, descend (1:15 -> 1:00)
    4 x 25 free drill - :45

    12 x 25 - :40, odds one breath, evens no breath

    200 easy fly (cool down)

    (5000 Total)
    Swim Workouts
  6. Week 54 - Wednesday

    by , October 9th, 2013 at 01:15 PM (After a long rest)
    I was a little stiff this morning when I woke up and suspect my relatively high yardage(for me) workout with the kids was the cause. I loosened up after a goodf warmup but did not feel great today. We did a nice mix of kick, drill, swim, speed and aerobic work with some good levels of intensity throughout.

    Warm up
    400 swim with snorkel
    6x50 catchup drill on 45
    5x150 kick on 2.40
    100 easy

    Main set
    4x(2x50 back swum drill swim by 25 on 1min, 2x100 free fast on 1.30)
    200 easy
    3x200 on 2.30 swum aerobic with snorkel, coming up at yellow markers
    3x50 no breathers on 1min

    Warm down
    100 easy

    Total 3800scy

    On the transition kick set I was holding 45 seconds per 50 and got about 25 seconds rest. On the main set I was focusing on kick on both the 50s back and the fast 100s free. On the free my coach has asked me to start introducing fly kick on the turns. I struggle with going deep enough to get the 6 kicks SDK's he wants. I was able to get 3 SDKs off each wall and went 56-57's on all of the fast 100's. These were definately not flat out but I was tired at the end of this set. The 200's I swam about 2.10's and used them as an active recovery. The 50 no breathers were very hard and I took 1 breath about 5 meters out on both of the first two, but made the last one. I was trying to 6 beat kick throughout the workout and to add the SDK's which added to my lung challenges on the last no breather 50s.
    Swim Workouts
  7. still no energy but continuing on

    by , October 9th, 2013 at 09:29 AM (Mixing it up this year)
    Should I or shouldn't I swim tomorrow? I am leaning toward actually taking a day off before the meet. Only my fly felt good today.

    500 free
    500 free kick w/zoomers
    200 fly scull drill w/Zoomers
    200 fly angel arm drill
    3x200@4:00 fly as 50 rt arm/50lt arm/50 kick/50 swim w/soomers
    8x50 from block 15m sprint alt fly/free
    300 free kick w/zoomers
    300 free

    Total 3000 yards
    Swim Workouts