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  1. My first organized swim practice...

    by , September 30th, 2013 at 11:45 PM (Alex's swim journal)
    So, at the suggestion of one of my YMCA swim mates, Scott, I went over to Carthage College across town and joined an actual organized swim practice. They're trying to get a masters swim program started there for the first time in a few years if I understand it correctly. They have a beautiful swim facility, tons of lanes when set up as SCY.

    Jackie coached us tonight, took a look at my stroke during warm-up and diagnosed my left arm crossover pretty quickly, and said I had a tendency to cross over with the other arm a bit too. She had me do a bunch of body position drills front and back in the warm-up until straightening out my arms didn't seem so awkward. Even so I swam some of the sets as drill too... six kick and turn body position drill (front and back) and even the dreaded tarzan-drill; this is how desperate the situation has gotten apparently with persistent cross-over. In any event, by the end of the practice I was swimming back stroke without crossing over and coach said it looked great. Front crawl is going to take some time, just because I've got so many more yards in on that stroke and breaking the habit is going to be a little tougher.

    Anyway, here's what we did, well, what I did... the team had a 1000-yard warm-up and I only did 600 to focus on drill, so I did 3600 of the 4000-yard workout:

    WU (700):
    3 x 100 (fr/bk/fr)
    100 IM
    200 in additional drills

    MS1 (1700/2300):
    --4 x 50 stroke drill (did back six-kick and turn)
    --10 x 50 fr on :45 (held :40, but she had me going on 1:00 every third or fourth rep)
    --5 x 100 on 1:40 (the first couple she had me do as drill, then I held 1:27-1:30)
    --500 timed (came in 7:55, which is closer to this summer's 3-5K pace, but faster than 500s I was swimming this time last year)

    MS2 (600/2900):
    --4 x 50 fr on :45 (:39-:43)
    --2 x 100 fr on 1:40 (1:30ish)
    --1 x 200 (3:07... this did not feel good)

    MS3-CD (700/3600):
    --4 x 50 stroke drill (did 2 back and 2 tarzan)
    --2 x 100 stroke (did bk and came in a little under 1:45)
    --300 EZ
  2. Monday 9/30/13

    Monday 9/30

    PM only SCY

    300 swim
    8x50 @ 1:00 25 drill/25 swim
    4x75 @ 1:20 25 kick/25 swim/25 under H2O kick w/ fins

    8x25 @ :40 V.S.
    100 EZ

    4x (I.M.O. by round)
    100 @ 2:00 25 FAST/75 AE
    100 @ 2:00 50 FAST/50 AE
    100 @ 2:00 75 FAST/25 AE
    100 @ 2:00 FAST (59.8, 1:08.0, 1:07.4, 56.2)

    200 EZ

    20x100 @ 1:10 swim w/ paddles + fins + snorkel focus on technique
    200 EZ

    Total: 6300
    Swim Workouts
  3. 9|30|13

    by , September 30th, 2013 at 09:01 PM (Blog)
    20 x 25 fr on 1:00, one breath to the right for each
    • first couple were comfortable to get my feel, the remaining were 16's

    5 x 50 fr (broken down to 25's) on 2:00 as 2/3 length sprint, easy the rest of the way
    • coasted in the 1st 25's on 17-18's

    Have not been in the water in over 72 hours. Had 30 minutes today so I tried to make it tough and productive, with speed. Didn't end up as fast twichy as planned due to the time constraint governed interval, but my efforts were solid.
  4. Monday, September 30, 2013

    by , September 30th, 2013 at 08:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85 Water temp 78
    Sunny, cloudy, humidity at 75%

    After meetings all morning and then a dental appt., by early afternoon stopped at FGCU and did 3K as;

    Warm up
    200 RIMO
    200 IM as 25K/25DR

    20x50 Kick on 1:00, 5x each stroke
    ---100 Bk SPL-8/9
    40x25 on
    :30, 10 each stroke
    ---100 IM EZ DPS
    10x100 FR pull w/AP on 1:30, steady
    desc 1-10 *1:12-1:05

    Did 2K Sunday as 1K kicking, 1K FR
    dr-swim w/snorkel-paddles-fins. Tomorrow I will return to the early morning sessions.
    Swim Workouts
  5. Monday, September 30, 2013 9:00-10:00am

    by , September 30th, 2013 at 02:44 PM (Fast Food Makes for Fast Swimming!)
    Quite a crowd today at the pool. It was a dreary rainy day outside all morning, and I guess it made tons of people come to the pool. I had to park way out along the street today... and actually walk for my warmup. They were apparently doing Tai Chi on the pool deck this morning, which brought another 20 or so people and their vehicles to the eastside pool today. I guess doing it in the humidity helps you sweat more?


    200 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board

    400 IM (first 50 of FLy was drill, otherwise all pretty good effort)

    6 x 150 Free Pull @ 2:00
    first 4 were okay, the last 2 I starting feeling yesterday's workout in my arms

    Kick Set w/ short fins:
    • 200 SDK on back @ 3:00
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30 (I think I was under :31 this time, but not a full :30 yet)


    100 EZ

    16 x 25 @ :30 (Odds Fly Fast, Evens EZ Free)

    100 Kick/Float w/ board and out

    3000 Yards
  6. Workout 09/30/13: noon

    by , September 30th, 2013 at 01:09 PM (Maple Syrup with a Side of Chlorine)
    I was dragging yesterday and this morning, even going back to bed after dropping the kids off at school. Went for a walk with my wife to do some errands downtown, then I hopped in for a swim.

    200 Fr/200 IM drill/200 Bk

    Kick Swim Pull w/ snorkel (board, agility paddles, buoy)
    050 100 200
    100 150 300
    050 100 200

    50 EZ and out
    (Solo/Rec/1900 yds/30 min)

    Kinda figured I'd feel like crud in the water, too. I was going to repeat the main set with the shorter distances, but given my energy level and the hot water streaming in through the jets, I called it a day. Off to see my son's football game later this afternoon.

    Updated January 5th, 2014 at 04:48 PM by rxleakem

    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/01/2013

    by , September 30th, 2013 at 12:10 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    3 X 100 1:50
    2 X 200 3:20
    1 X 200 KICK 5:00
    4 X 100 KICK 2:15
    1 X 100 SWIM -

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds. Choice.
    Round 1: 100 is fast
    Round 2: 75 is fast
    Round 3: 50 is fast
    Round 4: 25 is fast

    15 X 100
    All swims free on 1:40...except...
    #4: fly #8: back #12: breast on 2:10

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 53 - Monday(1 Year Anniversary)

    by , September 30th, 2013 at 08:11 AM (After a long rest)
    I woke feeling pretty good this morning. I was hoping we would do the 300 test set and my wish was answered. The old expression of watch what you ask for came true today. We dropped the send off time and I was hurting really bad. Overall this was a really long workout and I hurt bad, but I was able to hold a good pace.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim100 easy

    Main set
    10x300 pull with paddles on 3.20
    100 easy
    3x(3x50 kick on 45, 3x50 free active recovery on 45)

    Warm down
    100 easy

    Total 5400scy

    My 300s were pretty good but I fell off on 8,9 and 10. I went 3.01,3.03,3.03,3.03,3.03,3.03,3.03,3.05,3.08,3.09. The kick set was hard and I held 38-40s. I am thinking of swimming an open water swim this weekend. A couple of guys on our team are doing it and we suggested putting together a relay. So i will do the swim, a friend from work will do the bike and then one of the guys I swim with who is doing the swim on a sprint will do our run. The relay will be a Standard triathlon. Everyone keeps telling me how much fun it will be so I will give it a go. One year back in the pool and despite feling really beat today I don't feel half as bad as I did one year today. It's been an awesome year and I have had a lot of fun. Hopefully I will have many more years of enjoyable swimming.

    Updated September 30th, 2013 at 01:41 PM by StewartACarroll

    Swim Workouts
  9. Monday and not much speed today

    by , September 30th, 2013 at 07:38 AM (Mixing it up this year)
    Just didn't have much speed. My stomach was acting up yet I still kept swimming.

    500 free
    500 free kick
    1650 free broken 1-2-3-4-5-6-7-8-9-10-11 @:05RI w/paddles & bouy think I miscounted on one doing an extra 50 since I seemed to be holding 40-42 per 50 but my final time after subtracting the rest was 23:45 with an extra 50 that is good
    350 free w/snorkle maintain 6 beat kick
    300 free kick w/zoomers
    200 breast kick

    Total 3500 yards
    Swim Workouts
  10. Saturday in hot water again - 85 degrees

    by , September 30th, 2013 at 07:34 AM (Mixing it up this year)
    This time I was coaching some in between sets yet I managed some good swims.

    500 free
    500 free kick w/zoomers
    5x200@3:00 Free w/paddles & bouy went 2:40, 2:40, 2:38, 2:36, 2:35
    5x100@2:00 Back w/paddles went 1:38, 1:36, 1:32, 1:31, 1:26
    500 free w/snorkle maintain 6 beat kick
    500 free kidk w/zoomers every 3rd 25 fast
    200 free EZ
    300 breast kick

    Total 4000 yards
    Swim Workouts