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  1. Week 27 - Thursday

    by , April 11th, 2013 at 10:42 PM (After a long rest)
    It feels like I have been rushing round all week to try to make it to the pool. Once again I was a little late getting out of the office and did not get to the pool until 6.30. I was on my own again tonight and it was hard getting going.

    1000 swim concentrating on DPS
    3x(2x75 kick on 1.20, 3x50 back on 50)
    2x400 IM on 6mins
    10x50 catchup drill on 50
    6x175 on 2.20 swum as 25 fly, 100 free, 25 back, 25 free
    100 easy

    Total 4450
    Categories
    Swim Workouts
  2. Thursday, April 11, 2013

    by , April 11th, 2013 at 08:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    @SCY Diving pool
    200 yds with water polo ball
    10 min passing
    10 min drive R/L, take pass and shoot cage corners
    20 min 2 on 2 halfcourt WP scrimmage

    *Set 1* @LCM Pool
    1000 FR builds second 25 of each 50, and power push w/tight streamline off the turns
    ---2:00 rest
    1000 FR w/agility paddles as 5(100 Smooth/100 Strong) also build 2nd 25/50 and power push w/tight streamline off the turns

    *Set 2*
    1000 FR w/snorkel as 5(50 kick/scull, 100 CU w/strong kick)
    ---2:00 rest
    1000 FR w/buoy-agility paddles-tube, 3rd stroke breathing, as smooth/long as possible

    Warm Down
    400 FR-Fly-Bk-BR EZ
    Dryland bands

    Comments
    Recovery swimming and water polo (did not throw hard - mostly corner cream puff lobs after I made the goalie move closer to me).
    Categories
    Swim Workouts
  3. Thursday, April 11, 2013

    by , April 11th, 2013 at 08:36 PM (Workout Swimmer)
    Had a pleasant surprise this morning - was thinking that I would be doing my post-weights swim stretch by myself - but just as I got to the pool, I noticed I had left my phone in the car overnight, and I had three texts from Jenna asking if I would join her at the pool after this morning! So after my 45 mins of weights (she met me at the gym) we went to the pool. Then when we got there, there were two other people I seldom get to see any more because they swim at lunch. Nice little reunion & swim together.
    300 wam-up
    3 x 100 @ 1:30
    50 easy
    3 x 100 @ 1:25
    50 easy
    3 x 100 @ 1:20 (Pull)
    50 easy
    3 x 100 @ 1:20 (fins)
    50 easy
    10 x 50 K @ 1:05
    50 easy
    8 x 25 fly
    150 easy
    Ate 3 shock blox before swimming, but didn't notice any energy surge. DID notice how tired my shoulders & trapezius were, so I'm gonna ask my hubbie to "lawn mower" my back tonight, in hopes that it will loosen me up a bit.
    Categories
    Uncategorized
  4. Thursday, April 11

    by , April 11th, 2013 at 04:26 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up/Transition:

    600 various
    4 x 50 front scull w/agility paddles @ :15 RI
    4 x 50 free w/agility paddles, EVF emphasis @ 1:00
    50 EZ
    8 x 25 burst + cruise @ 1:00
    100 EZ

    Main Sets:

    Did a slightly modified version of the main hypoxic/speed set from Workout #1 of Week #14 from the HIT forum, including 24 shooters: http://forums.usms.org/showthread.ph...k-14-April-1-7.

    w/fins:
    8 x 25 back shooters @ :40 + :20 extra rest
    1 x 100 fast free @ 90% w/agility paddles, :55
    200 EZ

    6 x 25 right side shooters @ :40 + :40 extra rest
    1 x 100 fast IM @ 95%, broken @ 25s for :10, :51
    200 EZ

    4 x 25 belly shooters @ :40 + :40 extra rest
    1 x AFAP 50 breast, :28
    100 EZ

    2 x 25 shooters @ :40 + :20 extra rest
    1 x broken AFAP 50 dolphin kick w/board, :10 rest @ 25 (11-12s)
    100 EZ

    4 x through:
    1 x 25 shooter @ :40, no extra rest
    1 x 25 AFAP free, no breath (10s)
    100 EZ

    100 EZ

    Total: 3400


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    I was pretty beat today from yesterday's weights. Still managed some decent times. But was battling calf cramps the entire workout. Need to book a massage; I've just been too preoccupied.

    Our structural engineer is at the house now evaluating our foundation. Hopefully, my stress level will go down after that. Trying not to get too worked up over this issue, but I really think the buyers intentionally did this to screw with the price. The wife who I detest was nattering on about how she is an "expert" in moving/buying houses (and should "create an app" -- rolls eyes). Well, good luck to them finding another beautiful old house with a pool, guest house and summer swim club membership. There aren't any in this school district or any others close by.

    Edit: Our engineer says our foundation is structurally sound. There is one wall near the basement exit that has some water damage/crumbling that could be repaired. But it might not even be a problem for many years, hence we don't really need to repair it or comp them the money. He thought we were in very good shape for an old house. Glad we got our own consult. Now at least we are in a better position to negotiate.

    Updated April 11th, 2013 at 04:49 PM by The Fortress

    Categories
    Swim Workouts
  5. Thu Apr 11th, 2013 LCM

    by , April 11th, 2013 at 11:31 AM (Ande's Swimming Blog)
    Thu Apr 11th, 2013

    Skipped Monday
    Swam Tue & Wed
    Lifted Tue


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037


    Whitney Coached
    6:30 dove in around 6:32
    LCM UT Swim Center main pool
    Swam with: Todd, Tyler, Jim, Korey, Pat, Kellie, Paul, David & several others


    Warm up
    800

    Main Set

    12 rounds of 3 x 100 (1 & 2 on 1:30, #3 on 1:25)
    swim steady & make it,
    after each round of 3, shift lane leadership, leader goes to the end &
    who ever was 2nd now leads

    12 x 50 on 50
    #1 & #3 kick, #2 bk, #4 fr with 3 breaths


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037
    Categories
    Swim Workouts
  6. 4|10|13


    Noon Swim I

    SCM

    875 M

    5 X 25 elastic tubing assisted FK WF

    • stretched tubing across pool length and kicked while being towed


    10 X 25 FK

    • various (belly, each side, bk, arms at front, arms to the sides)
    • 15 UW/10 surface


    500 fr WFS
    • fast UWFK off turns with quick BO, easy free to turn




    Evening Weights

    Chest, back, and shoulders using one exercise of three sets for each muscle group. First set was a high rep and low resistance warmup, third set was one rep less than failure, second set was between the two.



    Swim II (evening)
    SCM

    ~ 2000M

    Did not keep a log of the details but did random swimming activities (i.e. new experimentational drills, normal drills, sprints WF and w/o, backstroke, kicking, handstands in 5' water, stroke counting, kicking, hypoxic stuff) and was relaxing.



    The elastic tubing FK tow method is a keeper for sure. Although times weren't faster unassisted WF (difficulty in pushing off, and a smaller tension-range to pool length ratio), it placed my FK in real RP fr conditions never experienced before, a new perspective I guess. The result then provided finless sprints with (an albeit, short lived) positive kinetic thrust from the aft end during Swim II.

    Wanted to squeeze in 15 minutes of HIT weights, nothing interesting but one thing. The lat pull-down machine (and pull ups), when done heavy, would always cause instant and chronic irritation at the medial epicondyle (golfer's elbow) and lower biceps tendons. But recently the problem seemed to have disappeared. Even though the weight is about 20 lbs heavier than actual, when placed at 215# (about 20 lb heavier than my 162 lb BW), I did 6 reps without bugging my arms at all. I can't contribute this good thing to anything for certain but have some clues:


    1. my arms fully healed
    2. stretching*/strengthening
    3. more cautious turning wrenches these days
    4. keeping wrists straight when swimming


    * I do a stretch that really lengthens the area: While lying on a weight bench, stretch the pectoral muscles with arms lengthened as a "T". Slowly stretch until fully lengthened then further the stretch with open palms to full external wrist flexion bending hands back. The fingertips should reach the floor.


    Performed a new SPL drill that seems to better validate stroke counting - the pushoff is out of the equation. Just start each length from the dig while floating without feet touching wall. Takes up to 5 more strokes and seconds longer, but results are more precise.

    Updated April 11th, 2013 at 11:21 AM by __steve__

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    Uncategorized
  7. 04.11.13 - Thursday workout

    by , April 11th, 2013 at 10:17 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Felt stronger today than yesterday. It helps when you don't practice soccer the night before you swim. Had a good 300 IM.

    SCY

    600 Warm up

    2 x 100 Free - 1:30
    3 x 100 IM - 1:30
    Break

    4 Rounds of (Stroke = IM Order by round):
    * 2 x 50 Hard Stroke - :45
    * 2 x 50 Easy Free - :45
    * 2 x 50 Hard Kick - 1:00
    * 2 x 50 Easy Kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 swim - 4:00 Convert free -> IM (Made the 300 IM on 4:07)
    50 Easy

    6 x 50 Kick w/ fins - 1:00 (odds underwater sdk down/back easy, evens IM order)

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  8. In honor of distance day at Y Nationals

    by , April 11th, 2013 at 08:33 AM (Mixing it up this year)
    I wish I could go to Y Nationals but with Trying to get out of debt using Dave Ramsey's program, I had to make some tough decisions this year. I already have most of my national trip to California paid off, so that is the only major meet I will do this year.

    Still swimming the local stuff with the kids.

    Since this would be the day I would do the 1650 and the 1000 if I had gone, I decided to do a broken 1650 pull for time. Set my heart rate too high on this but did keep going since it was near the end.

    500 free
    500 free kick w/zoomers

    broken 1650 free w/paddles & bouy 1-2-3-4-5-6-7-8-9-10-11 @:05RI final time 22:48
    350 Free EZ w/snorkle

    500 free kick w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  9. Wednesday, April 10, 2013 7:00-9:00pm

    by , April 11th, 2013 at 02:12 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    500 Free
    (500/500)

    20 x 50 @ :50
    I did 10 of them SDK w/ long fins, and 10 of the flutter kick w/ board no fins. Pretty much turn and burn/straight 500 kick at the end.
    (1000/1500)

    8 x 200 Stroke - IM Order 2x thru @ 4:30/4:30/4:30/4:00 (for Free)
    • build each one by 50s, (i.e. like a Corvette, start out 3rd gear, 4th, 5th, and 6th gear on the final 50)
    • Fly - 2:30 / 2:25
    • Back - 2:40 / 2:43
    • Breast - 2:51 / 2:53
    • Free - 2:16 / 2:14

    (1600/3100)

    4 x 300 Free Pull @ 5:00
    Odds EZ (24 HR)/Evens Fast (29+ HR) per :10 count
    Went 3:33 / 3:16 / 3:35 / 3:13

    100 EZ
    (1300/4400)

    Set from a USC workout that John found online:
    4 Rounds of:

    • w/ fins and paddles:
    • 75 Free at "relaxed" pace @ :50 / 25 Free (15 Yard burst, EZ to wall ) @ :30
    • 75 Free at 200 or faster pace @ :50 / 25 Free (15 burst, EZ) @ :30
    • w/ fins only:
    • 75 Free at 200 or faster pace @ :50 / 25 Free FAST @ :30
    • :30 bonus rest before next round

    Wow...what a set. Very challenging, was coming in around :45/:46 seconds on the 75s, then getting through the 25s for a little rest before doing it again and again...
    (1200/5600)

    8 x 25 Free @ :30 holding your 200 Free pace (1:55/8 = ~:14.5 per 25)
    Not too bad, but have to keep moving strong.
    (200/5800)

    400 EZ

    ------------------------------
    6200 Yards


    Over 200 GTD Miles now for the year...still about 12 miles behind my goal pace though. Dang vacation set me back a bit, but I should be able to get back up there again soon.