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  1. Workout 10/30/13: noon and evening

    by , October 30th, 2013 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    Morning: 200 FR/200 IM drill/4 x 50 b/c on :60

    Kick swim pull with snorkel (board/AP/buoy middle 100 hard)
    050 100 200
    100 150 300
    050 100 200

    6 x 100 on 1:30
    - odds = IM, evens = FR

    100 Loosen and out
    (Solo/Rec/2550 yds/45 min)
    A wanted to swim for a longer period of time, but needed to get out early to bring Emma for her driver's license test (she passed ). We went to Chilli's to celebrate (if it's good enough for Michael Scott, it surely is for Michael Scott Leake). With a full stomach, I went in for a duoble:

    100 FR/200 Bk drill/100 IM drill/100 drill

    3 x
    - 4 x 75 on 1:00
    - 50 ick on 1:15
    - 50 AFAP on :45 (:29, :27, :28)
    - 100 float on 2:30

    150 loosen and out
    (Solo/Rec/2150 yds/40 min)
    Good main set, despite some stomach stitches.
    Got home and carved a #pumpkinswimmer:

    Swim Workouts
  2. 10|30|13 SCM

    by , October 30th, 2013 at 09:17 PM (Blog)
    10 x 50 on about 1:20 dive from side free

    4 x 25 on 2 dive from side flutter kick
    18 -19

    10 x 25 on 2 dive from side free

    Left shoulder loose again - cause is trying to be streamlined while diving

    Drylands accomplished which included plyometric depth jumps, body weight resistance stuff and a set of 50 and 100 meter sprints
  3. Wednesday 10/30/13

    Wednesday 10/30

    PM only SCY

    3x200 @ :10 rest
    #1 - FR
    #2 - I.M. Drill
    #3 - FR

    6x75 @ 1:15 25 FR w/ 12.5 under H2O kick/25 FR swim/25 BK w/ 12.5 under H2O kick
    4x125 @ 1:50 25 S-line kick/100 FR swim w/ snorkel
    8x50 @ :55 25 drill/25 swim I.M.O.
    8x25 @ :30 build/FAST (last 2 EZ)

    4x200 @ 5:00 broken 100/ :10 rest/100
    #1 - FR (1:55.5)
    #2 - FR (1:57.0)
    #3 - FL (2:07.2)
    #4 - FR (2:01.1)

    4x100 @ 1:30 AE
    3x200 @ 3:00 pull w/ buoy + paddles 25 swim/25 breathing 3-2-1-0 times by 25

    25 @ :30 DPS
    50 @ 1:00 build
    75 @ 1:30 FAST
    RD 1,2,4,5 - FR swim
    RD 3,6 - FR kick w/ board ALL FAST

    3x100 @ :20 rest 25 FAST FR w/ blowout @ start/75 EZ

    150 EZ

    Total: 5300

    Back in Cincinnati for a wedding so I trained today with my old club team, the Blue Ash YMCA. Not a bad practice, but the 200s were rough because we got no warm down in between distances. We had to just stand around and let the lactic acid bake.
  4. Wednesday, October 30, 2013 9:00-9:50am & 12:15-1:00pm

    by , October 30th, 2013 at 05:15 PM (Fast Food Makes for Fast Swimming!)
    Kind of a double, or an extended workout, or a 2 hour "masters minute", or whatever you want to call it. Two completely different types of workouts though, which was good. I really enjoyed the 2nd one, and it's something I need to do more of when I can too.

    My house lost power very early this morning, so I was up and about making sure the kids were warm, got McD's breakfast for everyone so they could have a hot meal as well. We have electric heat in this old house, so it was getting kinda cold. The school is just down the road from us, so I went to check if they had school going, and they had partial power, so the principal said they were going to do what they could, but he said bring the kids down so they can be warm. I then took my youngest over to my parents house for some heat, and so she could visit them. I left my mother-in-law at home. She didn't want to leave. OK, fine with me...let her freeze.

    9:00 workout (kinda blah feeling thru this):

    500 Free
    200 Kick w/ board
    400 IM Drill

    8 x 50 Kick w/ board @ 1:00 (:55s)

    5 x 100 Free Pull @ 1:20
    6 x 75 Free Pull @ 1:00
    7 x 50 Free Pull @ :40
    8 x 25 Free Pull @ :20

    100 EZ and out
    3100 Yards

    It was good for the aerobic part, but that's all I've really been doing lately, so I decided to go back later during the lunchtime swim. My power had been restored at this point, so my mother-in-law wasn't a popsicle anymore.

    12:15pm workout:

    Since I was still pretty much warmed up, I just did a quick warmup, and got right to it. My YMCA swim buddy Jeff was there, so he and I did this together, though Jeff wasn't really liking it the same as me.

    200 Free

    5 x 100 SDK w/ short fins @ 1:30 (went 1:15s)

    Main Set:

    5 x 100 Free Best Avg. @ 3:00
    went 1:01, 1:00, 1:00, 1:00, 1:01

    I was surprised by the first one, because I just haven't been this fast in practice since I was swimming with Velocity last year. By the 4th one, I began to die around the 75, but managed to keep the legs moving to finish strong. The 5th one...OWWWWwwww.
    Jeff managed to go a 1:14 on the first one, which he said is his best 100 time, and after that went downhill quickly, but he at least did the whole set with me.

    I did one final 50, giving Jeff a :10 lead, and tried to run him down. Couldn't quite catch him though. He did a :33, and I was :27.

    Finished off with a lot of talking, and did a cooldown 50 of superslow perfect stroke swimming that took 2 minutes to complete.

    1300 Yards

    Total for the Day - 4400 Yards (still not a complete Tom Patterson workout)
  5. Mastersized Rushall, Wed., Oct. 30

    by , October 30th, 2013 at 03:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    10 x 50: 3 scull, 3 caterillar, 3 single arm fly, 1 EZ
    50 DAB
    6 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    10 x 25 burst + cruise @ 1:00
    100 EZ

    The rest of the workout (save for chute work) was mastersized Rushall. The Rushall sets as written are simply not doable for this 52 year old drop dead sprinter. Even if I was in splendid aerobic shape, I cannot imagine ever being able to do AFAP and 100 race pace work on a 1:1 ratio, especially with all my UW work. (Plus, 1:1 ratios are not even desirable IMO for sprinting, which is why I think Rushall is more for mid-D anyway)). However, I liked the combo of anaerobic + aerobic work these sets entailed.

    I used fins today as my left shoulder is cranky, probably from my shirking of RC work.

    3 x (10 x 25 @ 100 pace or a tad faster) @ :40
    R1 = fly, held 11s + 100 EZ
    R2 = breast, held 13 highs + 100 EZ
    R3 = free, held 11s + 150 EZ

    20 x 25 flutter kick w/fins, AFAP to 15m and then cruise @ :30
    100 EZ

    6 x 25 w/chute
    100 EZ

    Total: 3800


    I'm pretty wiped out from that workout. There were 1200 yards of AFAP or 100 race pace work. That's way above my usual total. I guess that's the point of the Rushall method -- you get more reps at race pace.

    Jim sent me a PDF doc of the study I referred to yesterday. I'm a luddite and have no idea how to attach it here. It is in the Journal of Swimming, Vol 14, Fall 2000.
    Swim Workouts
  6. 10|29|13 30 minutes SCM

    by , October 30th, 2013 at 03:39 PM (Blog)
    20 x 25 on 0:30 free WF
    • 17's

    175 free WF

    10 x 50 free on 2:00
    • 36-34

    25 flutterkick AFAP
    • 17H

    Very little time available for swimming these day's. Painting the kitchen and dining room.

    Speed status (1 - 10):

    Ailment report:
    Ear infection - almost cured
    Left shoulder - holding up
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/31/2013

    by , October 30th, 2013 at 01:19 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:30 3:20
    1 x 150 2:40 2:30
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    10 X 50 choice 1:15
    #3-6-9:fast #10 is easy

    5 X 50
    From the blocks, sprint 25 and easy return
    1 X 50 easy

    4 X 250 4:15
    Swim or pull. Negative split each swim

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 57 - Wednesday

    by , October 30th, 2013 at 12:14 PM (After a long rest)
    I did not have any reoccurrence of my false start from yesterday but woke up very tired. I lifted last night on very little food and I lifted really really hard since I will be missing Thursday(trick or treating with my kids and the meet at the weekend). Right from the dive I felt beat and struggled throughout to get out of my slumber. The only good thing I can take from today's workout was I did not whimp out and when I was done did not feel much worse than at the start(although that was pretty crappy).

    Last nights weights was my normal 3 rounds doing 10,8,6 reps with increasing weights.

    3x(bench press, inclined bench press, mitary press, seated row hands snide, seated row hands outside, lower back extension, leg extension, leg curls, leg press, squats, lunges)

    todays swim:

    Warm up
    400 free with snorkel
    6x50 catchup on 45 concentrating on hand entry

    main set
    800 swim on 9mins
    2x400 on 4.30
    4x200 back on 2.45
    8x100 IM on 1.25
    12x75 kick with fins on 1 min

    warm down
    4x50 on 1 min no faster than 45.

    Total 5000scy

    i just made the 800. I held 4.30s on the 400s. On the 200s I went 2.25s and actually did not feel as bad as the rest of the workout. The 100 IMs I went 1.15s. The kick with fins I swam streamlined on my back and held 45s. The warm down I used every second of the 1min per 50 and they were more touch and turn. I suspect my stroke was a mess.

    Updated October 30th, 2013 at 12:20 PM by StewartACarroll

    Swim Workouts
  9. I am just not that awake in the morning

    by , October 30th, 2013 at 07:32 AM (Mixing it up this year)
    Still somewhat tired this morning, that must be why I did the evil stroke this morning.

    500 free
    500 free kick w/zoomers
    10x50@1:00 breast pull w/zoomers
    5x100@:10RI odds accordian drill, evens scull drill w/snorkle
    5x100@1:30 free w/strapless paddles & bouy held 1:23's
    5x100@:10RI odds free EZ, evens breast

    Total 3000 yards
    Swim Workouts