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  1. Thursday 10/3/13

    Thursday 10/3

    "Putting the 'R' in 'Recovery'"

    PM only SCY

    300 swim
    4x75 @ 1:30 k/dr/under H2O kick by 25 w/ fins
    300 pull breathing 2-4-6 by 50 w/ buoy + strapless paddles

    300 pull every 3rd 25 NO BREATH w/ buoy + strapless paddles
    4x25 @ 1:30 AFAP w/ fins

    10x150 swim w/ fins breathing 2-4-6 by 50
    3 @ 2:00
    3 @ 2:10
    4 @ 2:15

    200 EZ

    Total: 4700

    The 300 pull every 3rd length 0 breath was probably one of the toughest breath control exercises I have ever done. I am pretty good at holding my breath, but especially coming off the sprint 25s on rounds 2 and 3, it was a close call. The no breath 25 I also executed turn-to-turn, meaning I came into the wall without a breath, flipped, did the 25, then flipped again and took 1-2 strokes before breathing again. I was slowed down somewhat by the use of the strapless paddles, but I wanted to go easy on the shoulders today. On the 25s I did half of them fly and half free. Most of the FL were 10.9-11.1, with the fastest being a 10.6. For the FR, I was mainly 10.0-10.2, with a 9.9 and a 9.7 also to my credit. First meet of the season starts tomorrow evening. Friday is the "distance" day, and I am entered in the 200 FL and 500 FR. Saturday I am swimming 50/100 FR, 50/100 BR, and the 200 I.M.
    Swim Workouts
  2. Workout 10/03/13: OW

    by , October 3rd, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    I was able to pound the pavement again today and went for 2.3 mile run in just over 24 minutes this morning. I was not really feeling like it, but since I didn't run on Tues due to the (scrubbed) OW swim on Wed, I pushed myself out the door. It worked out well, since I had time after some Rx Task Force stuff to knock out before going to the college for Chapel. Lena and I had lunch out, then I headed over to Lake Paran for an OW swim.

    The weather the past week has been gorgeous, with hardly no precipitation and daytime highs in the low to mid 70's under almost fully sunny skies. Never happens on my vacations! haha I couldn't get into the normal parking lot above the beach due to construction, so I went the back way to the boat launch on the other side. No one was around at 2pm, so I ventured into the water.

    "Cold" I thought as I tried to splash some water on my body. After my belly button dipped below, "wicked cold." I reserved myself just to swim to the beach, where I measured the temperature. 58 degrees. I could tell it was under 60 since I swam heads-up free the whole way. Since I didn't turn into a popsicle on the way over, I worked at keeping control of my breathing and went to the far northern edge, aiming for a beautiful red-leaved tree. I finally got over the "ice-cream" headache after eight minutes, but then my neck was super stiff. I expected this, but not the discomfort for as long as it lasted (about 15 minutes). No wonder other endurance athletes use warm water drips around their necks!

    As I circled back to the launch, I was startled by some orbs of green globs in places. The water is shallower in that area, and I don't need any help getting freaked out in the OW. (I still think of that "Jason" clip Tim posted last year with dread, especially when I swim alone.) I made it back to the area of the van, then did a smaller loop. Oddly, there was an older lady, in her 70's, doing breaststroke near the beach. Back and forth she went. Cool.

    So, to test my cold water tolerance, I made it 0.91 miles in 58 degree water in just over 30 minutes. That temp is 4 degrees colder than my previous low. Like the limbo, I'll try it again next week, as long as Jason stays away.
    Swim Workouts , Open Water
  3. Adding in Kickboxing! Oct 4, 2013

    by , October 3rd, 2013 at 07:16 PM (Workout Swimmer)
    Having an amazing week. Work is rather light, but moving smoothly - my new nurse is a sweetie and really getting the hang of things, the MA is also seriously stepping up to the plate & I am lucky to have them.

    Asked a friend who is visiting from Miami to go to the gym with me today, and she introduced me to kickboxing! What a blast!!! I can hardly wait until Saturday to go do it again! Spent an hour at the gym, so I had to cut my swimming back a wee bit. Am really enjoying HIT on my solo swim days. Here's today's workout:

    600 warm up (100 free, 25 back/breast, Repeat)
    6 x 100 pull @ 1:30 w/50 easy after #3 & 6
    12 x 25 fly - 25 shooters, 25 drill, 25 swim @ :45ish
    50 easy
    12 x 25, 3 breast, 3 free: 25 drill, 25 4-cycle speed play, 25 sprint @ :30
    100 easy
    total: 2050

    Fun day, feeling fast and confident, in and out of the pool - this is the life!
  4. Wed, Oct 2nd, 2013

    by , October 3rd, 2013 at 07:07 PM (Workout Swimmer)
    Having a pretty good week w/workouts

    400 back/free
    300 pull, speed play by 50's
    200 IM, drill/swim by 25
    100 fly/free
    100 easy
    8 x 125 pull @ 1:50, desc 1-4, 5-8
    200 easy
    8 x 200 free @ 2:40, last (fast) one w/in 12 sec of best time (did low 20's)
    100 easy
    4 x 25 4 cycle speed play @ :30
    100 easy
    4 x 300 breast free
    300 easy
    Total: 5300

    Updated October 3rd, 2013 at 07:17 PM by Celestial

  5. 10.03.13 - Thursday workout

    by , October 3rd, 2013 at 05:01 PM (Pete's swim blog)
    Swam w/ Dave and Carole. Falling behind on my blogging but I've still been at it. Missed Saturday due to a meet @ the hsv nat. Otherwise, we've been sticking to 4.5K-5K each morning.


    600 Warm up

    100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Bk - 2:00 / 200 IM - 3:00 / 300 Free - 4:00 / 400 Free - 5:00 / 300 Free - 4:00 / 200 IM - 3:00 / 100 Bk - 2:00
    100 Easy

    Dave led the lane for a while and I took over for the big mountain. Wasn't too bad. Held 1:15 pace for the first 300, 1:12s for the 400 and 1:17s for the last 300.

    6 x 100 Up/Down Kick w/ fins - 1:30 (:10), start w/ 100 kick

    12 x 50 pull - :50, 2 easy/2 hard

    100 Cool down

    (5000 Total)
    Swim Workouts
  6. Knock Out Punch, Thurday, Oct. 3

    by , October 3rd, 2013 at 02:51 PM (The FAF AFAP Digest)
    I was struck down by a nasty nasty cold and was out of the water for 4 days. I've still got a bit of a hacking cough, but got in a short swim at Pitt today. Nothing fast, still too out of it. Unfortunately, this means another week of training down the drain just when I was starting to get in the groove.


    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    6 x 25 shooters
    9 x 50 stroke + 50 EZ
    5 x 50 DPS free
    100 EZ kick

    Total: 2000
    Swim Workouts
  7. 10|3|13 LCM

    23 x 50 free on 2:00
    • 1-6 were easy
    • 7-23 0:38 average
    • 20 was 0:36
    • several done with 2-beat and were not slower

    400 easy WF

    4 x 50 flutter kick on 3:00
    • 57-58
  8. Thursday, Oct. 3, 2013 9:20-10:30am

    by , October 3rd, 2013 at 02:18 PM (Fast Food Makes for Fast Swimming!)
    Enjoying Day #2 of my "weekend". I have my two days off for the week in the middle, that way I'm available for the whole weekend. Plus the following week, it looks like we'll be running both lines, so I'll probably be working all 7 days of the week or more! $$$$$

    I'll be missing the Bainbridge Island meet this coming weekend. I try to head over to Seattle every October for this meet as I can generally get some pretty good competition in my races, but not this time. (Kirk, this means you have to win the 500 this year).


    1000 Free - descend the last 500 by 100s
    I was breathing pretty hard by the end of this

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

    3 x 300 Free Pull @ 4:00 (Desc. 1-3 went 3:42, 3:36, 3:29) It was nice to get back to a 1:10 pace on something again

    Kick Set
    All SDK on back w/ short fins:
    "8 x 150s" @ 2:30 as:
    • 100 @ 1:55, 50 @ :35
    • 100 @ 1:50, 50 @ :40
    • 100 @ 1:45, 50 @ :45
    • 100 @ 1:40, 50 @ :50
    • 100 @ 1:35, 50 @ :55
    • 100 @ 1:30, 50 @ 1:00
    • 100 @ 1:25, 50 @ 1:05
    • 100 @ 1:20, 50 @ 1:10

    Originally I didn't know where I was going, or what I was planning with this set as I pushed off at the beginning. The set just sort of materialized as I went...and kept getting longer and longer.
    The 50s at the beginning were tough, then the middle portion became a good workout on both distances, then at the end I had to push the 100s, and float recovery on the final 50s. Turned out to be a good set.

    100 EZ

    8 x 25 (Odds Fly 200 Pace w/ 2up 1 down breathing, Evens Free cruise) @ :30

    100 EZ

    4000 Yards
    42.5% of the workout kicking = ??????
  9. Week 53 - Thursday

    by , October 3rd, 2013 at 01:36 PM (After a long rest)
    My legs are so sore and stiff from Tuesdays legs weights and yesterdays kick sets I could hardly stand when I got out of bed this morning. Luckily I did a long aerobic swim today with little to no intensity on my legs.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    All of these were swum with paddles and pull bouy and were on 1.10 base send offs
    100 easy
    12x75 on 1.15 swum kick, drill, swim

    Warm down
    100 easy

    Total 4300 scy

    I was holding 1.03-1.05 pace throughout the main set and felt pretty comfortable. I do feel like my aerobic base is stronger than its been which is a great sign. The 12x75 were active recovery.
    Swim Workouts
  10. Wednesday night practice...

    by , October 3rd, 2013 at 01:08 PM (Alex's swim journal)
    Stopped by Carthage College again last night after work (and hope I'm able to keep going Monday and Wednesday nights, if nothing else it helps to push me out of the office by 6:30PM). Anyway, here's what we did:

    WU (1000):
    400 swim (I did a lot of drill here)
    300 pull w/ buoy
    200 kick (I did a little on each stroke)
    100 IM (went low 1:40s, not that great)

    MS (1800):
    10 x 100 on 2:00
    --odds free, evens IM; I held 1:24-1:25 on the fr and 1:39-1:40 on the IMs.
    4 x 200 on 3:30
    --odds stroke, evens free; on these I was going on more like a 4-5:00 interval because Jackie would stop me between reps to coach me a bit. I did 200 back (about 3:25), my freestyle 200s were in 3:10-range (really slow, but I could feel the fatigue at this point and was also trying, somewhat unsuccessfully to keep that left arm form crossing over), my final stroke 200 was 100 fly/100 back (first half of the 4IM)... and I got lots of pointers on the fly afterward from Jeff and Jackie (Jackie said the back has actually improved a lot and looks good, but I think she might have described my fly as "gawd awful"... I was hoping for aweSOME not awFUL, but oh well, lot's to work on... they actually know I've only just learned fly this year, and were just giving me a hard time, which I need sometimes to motivate me).

    CD (200): Some fly drill and then 100 pull w/ buoy.
  11. Stroke work Wed

    300 mix up
    4 x through
    -50 BK kick r/5
    -100 (50 DBL arm BK/ 50 BK swim) r/10
    4 x through
    -50 with bouy at ankles r/5
    -100 swim with no kick * use core to stay straight r/10
    4 x through
    -50 4 BK strokes, 3 free strokes r/5
    -100 (50 BK build/ 50 free build)

    After the first round, the stroke portion was build and the free portion was hard.
    Dropping a 25 of the IM each round.
    Rest 60ish between easch round of 400 and 25's
    400 IM build each 100 r/15
    4 x 25 FLY hard r/10
    400 IM 75 stroke/25 free r/15
    4 x 25 BK hard r/10
    400 IM 50 stroke/50 free r/15
    4 x 25 BR hard r/10
    400 IM 25 stroke/75 free r/15
    4 x 25 FR hard
    400 free hard

    4500 + w/d

    Loved this one! It would have been brutal for me if they were all true 4IM's. My strokes all felt fairly good except for free. Very sloppy.

    I have made a few changes to my BK and BR and am anxious to see what I can do when I race next month in Charlotte.

    I will only be swimming that Sat while my wife goes shopping for the day up there. I signed up for the 50 BR, 2BK and the 2BR mostly just to see if my changes are positive. Should be a good time.

  12. Wednesday 10/2/13

    Wednesday 10/2

    PM only SCY

    300 swim
    300 pull w/ buoy + paddles
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x25 @ :40 V.S.
    100 EZ

    Did about 8-10 "drag races" after warm up (15M ---> wall sprints) some swim FR, some swim STRK, some swim w/ fins.

    2x200 @ 2:30 1st 50 STRONG
    3x150 @ 1:50 2nd 50 STRONG
    4x100 @ 1:20 AE

    250 EZ

    Total: 3000

    My shoulder was really sore from yesterday's I.M. and so I cut the workout short. I had meant to ice last night but then I forgot and paid the price at practice today.
    Swim Workouts
  13. Running late today, had to get some gas

    by , October 3rd, 2013 at 07:42 AM (Mixing it up this year)
    On Thursdays I don't worry about being late. The pool is empty. Just an easy one today. Have been focused on weight loss lately and so I don't have much energy when I don't eat as much.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers went 55, 54, 54, 54, 53, 52, 52, 50, 48, 46
    300 breast kick left knee started hurting around 100 so I adjusted my kick slightly to accomodate
    200 breast scull drill w/snorkle
    500 free w/strapless paddles alternate breathing
    4x25@:45 breast went 28, 27, 25, 25
    100 free easy

    Total 2700 yards
    Swim Workouts