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  1. Week 28 - Wednesday PM(Taper week 1)

    by , April 17th, 2013 at 10:24 PM (After a long rest)
    I was tired tonight. Two 4.15am wake up calls and looking after my kids caught up with me. The kids have been great, and I am lucky to have two great children. My wife is back tomorrow, so life should get back to normal from Friday.

    2x7mins on Vasa swim bench

    Swim
    500 free with snorkel
    10x50 catchup drill on 45
    5x100 kick on 1.50
    6x50 DPS on 40
    12x50 kick on 50
    8x200 descend 1-4,5-8 on 3mins
    100 easy
    10x50 swum as 25 underwater, 25 back kick on 45
    500 swim with snorkel

    Total 5100

    I went 2.19, 2.15, 2.09, 2.04, 2.20, 2.15, 2.07, 2.04 on the 200s. This set was ok, but I felt pretty tired.
    Categories
    Swim Workouts
  2. Wed 4/17/13

    500 mix up

    4 x (100 plus 2 x 50's) kick AFAP
    - 100's were w/fins @ 1:45
    - 50's were no fins @ 60

    4 x 200 @ 3:30, 3:20, 3:10, 3:00
    - done as 50 fr, 50 bk, 50 fr, 50 br
    - fr was build, stroke was a strong swim.

    14 x 200's @ 3:00
    - 4 first 50 fast
    - 4 middle 100 fast
    - 3 last 50 fast
    - 2 last 100 fast
    - 1 fast

    500 pull breathe 1/3

    200 EZ

    5600

    This is the first time in about three weeks that I have be able to swim twice with only one day in between swims. I needed to get out a little early so I skipped two of the 200's and the 500 pull. I got in 4900 which is quite a bit of yards for our group. I am still somewhat just trying to get what physical conditioning I had before I became so busy with work and the family. I did well (considering) and am looking forward to really getting back. The good news is that my back and breast feels pretty good right now.
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  3. Wednesday, April 17, 2013

    by , April 17th, 2013 at 10:14 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    200 FR as 4(25 Smooth, 25 Fast)

    *Set 1*
    4(4x50 FR on 1:10)
    *35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into...
    10x100 FR on 2:00
    *1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15
    ---200BK
    ---400 Kick w/fins

    *Set 2*
    2000 FR w/Agility paddles-buoy-tube
    Do as 4(100 Smooth, 200 Strong, 100 Fast)
    ---200 BR Kick

    *Set 3*
    5x200 FR on 3:00
    *2:40, 2:37, 2:36, 2:36, 2:34

    Warm Down
    3x300 FR on 1:00 rest w/fins-snorkel
    Dryland bands

    Comments
    The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.
    Categories
    Swim Workouts
  4. Wed. - April 17 - 3rd Day Wear and Tear

    Pool was almost empty this morning. Swam with Dave, Dave, Peter, and Danny - we all had a lane to ourselves! No Keith or Ray????

    Felt the effects of2 days of hard workouts. Speed was down but I kept plugging along and actually put in a lot of distance and never swam anything over a 100.

    400 Warm Up
    9x100 on 1:30
    100 Easy
    10x100 on 1:30
    50 Kick
    10x100 Back w/paddles on 1:30
    50 Kick
    10x100 Free w/paddles
    10x50 kick on 1:00
    4x50 Free/Back on 1:00
    4x50 Kick on 1:00
    4x50 Free/Back on 1:00
    3x100 Free

    5900 yards
    105 minutes
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  5. Wed., April 17

    by , April 17th, 2013 at 09:17 PM (The FAF AFAP Digest)
    Gym:

    RC/scap ex, 20 min
    Foam rolling & stretching, 30 min

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

    Easy day. My legs are still sore to the touch. The stretch felt good. I have an appt with my dic tomorrow to check out my knee. It isn't much better and I'd like his input.

    Zones line up, lots of backstroke start practice:

    Saturday:
    10:00 am: 100 free
    11:10 am: mixed 200 Medley: Leslie, Ali, Ben, Stu
    1:40 pm: 50 fly
    2:25: womens 200 free relay: Leslie, Ali, Cheryl, Kira

    Sunday: I can send Jimby, Stud and Teen Fort off early and cruise in a bit late.
    11:35: mixed 400 medley relay: Leslie, Ali, Stu, Chris
    1:25: 100 fly
    1:40: womens 200 medley relay: Leslie, Ali, Kira, Melanie (I will not be feeling very peppy for this relay right after 100 fly. I wish there were breaks before the relays)

    Updated April 17th, 2013 at 11:18 PM by The Fortress

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  6. 04/17/13: noon

    by , April 17th, 2013 at 05:37 PM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    400 FR on 6:00 with snorkel and agility paddles
    8 x 50 on :45 FR (b/c 2nd lap)
    100 EZ swim
    10 x 75 on 1:10 (kick/swim/pull with buoy)
    150 with snorkel and agility paddles
    8 x 25 IMO on :40 FAST
    100 flutter kick
    8 x 25 RIMO on :40 FAST
    100 flutter kick
    200 Dolphin Dives in deep
    200 skull/float by 25 as loosen and out
    (Solo/Rec/3600 yds/70 min)
    -----------------------------
    Nice swim today on my day off. Was tinkering with the idea of doubling later tonight, but will plan to double tomorrow. That will give me five sessions for the week - need to be more consistant in attaining that (~5 hrs).

    Our Monumental Masters Mini Meet received five more entries today, so we are at 15 (more than we had last year at 1.5 weeks out). Getting excited for my first (and probably only) SCY meet of the year!
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/18/2013

    by , April 17th, 2013 at 05:12 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00
    4 X 50 kick 1:20
    4 X 150 fr/st/fr by 50 2:40
    4 X 100 kick 2:20

    1 X 300 free-neg split- 5:00
    3 X 100 IM 2:00
    3 X 100 free 1:45
    1 X 300 IM 7:00
    Two rounds

    10 X 50 choice 1:15
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4700M
    Categories
    Swim Workouts
  8. Wed Apr 17th, 2013, SCY

    by , April 17th, 2013 at 05:05 PM (Ande's Swimming Blog)
    Wed Apr 17th, 2013, SCY

    My soreness is fading. Way better today


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

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


    Whitney Coached
    6:30 dove in around 6:40
    SCY UT Swim Center main pool
    Swam with: Mike
    Beside Larry, Dick, Sharon, Chris, & Tyler


    Warm up
    300

    Main Set

    8 x 75 FL on 1:00 (did 1 arm stroke drill)
    400 FR on 7:00 (cruised it)

    8 x 75 BK on 1:05
    400 FR on 7:00 went 4:30

    8 x 75 BR on 1:10 (thighs still sore from Sunday and I've been having groin issues, so I did BR pull with FL kick)
    400 FR on 7:00 cruised it

    8 x 100 fr on 1:15
    1:00 rest
    400 FR (did 200 in 2:10 rested 10 sec then another 200 & went 2:10 again)

    did a few easy 50's swim down


    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
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  9. 4|17|13 stiff neck (kickboarditis)




    LCM

    1500m, about 50 minutes

    WARMUP
    1100 free WFS

    SPRINTING
    8 x 50 @ 2:00 free
    1. 25 sprint / 25 easy
    2. 25 sprint / 25 easy
    3. 30 easy / 20 sprint
    4. 30 easy / 20 sprint
    5. 15 easy / 20 sprint / 15 easy
    6. 15 easy / 20 sprint / 15 easy
    7. 10 sprint / 30 easy / 10 sprint
    8. 40 easy / 10 sprint


    HYPOXIC
    1 x 50 UWFK WF
    • surfaced with 5 meters to go for a breath, then touched at 28


    FLY
    50 WF
    • 35





    Neck stiff today. Probably from the kick board session yesterday.

    Used whatever available power reserves for the sprints. Shoulders exhausted from this but yesterday I blasted the shoulders with a set of weights and today's warmup was a bit lengthy for me swimming at this effort level. A little ice and a day off from swimming tomorrow will be prescribed for proper recovery.

    Getting closer to an entire length of underwater flutter kicking with fins. I was happy managing ~45m + 3 strokes to the wall in 28. I'm think I can make the distance rested, and doit faster.

    Don't know why I did a 50 of fly (even if just 1% the distance normal swimmers do of fly in a workout). Recruited thighs were depleted by 25M (legs have been worked very hard in the water this week) leaving me with that ugly shoulder busting fly normally seen without fins when fatigued. A learning experience to only fly early in workouts.



    Updated April 17th, 2013 at 02:35 PM by __steve__

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  10. 04.17.13 - Wednesday workout

    by , April 17th, 2013 at 10:57 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. I've contracted what is turning into a sinus infection. That kept me from scrimmaging w/ my U19 soccer team yesterday and didn't provide for the best sleep. Despite my sniffles, I didn't feel too bad after warm-ups. I got into a groove and had a few really strong pulls.

    SCY

    600 Warm up

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 fly
    * Evens Fly, 1st, 2nd, 3rd, 4th 25 free
    100 Pull - 1:10 (1:04)
    50 Easy
    Definitely the hardest of the 4 sets we did today. The 75 fly/25 free hurt but I was able to hold 1:23-1:25 on all of them.

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th 25 Kick
    * Evens Free, 1st, 2nd, 3rd, 4th 25 Breast
    100 Pull - 1:10 (1:01)
    50 Easy

    8 x 100 - 1:30
    * Odds Free, 1st, 2nd, 3rd, 4th Back
    * Evens Bk Pull, 1st, 2nd, 3rd, 4th Free Pull
    100 Pull - 1:10 (:59)

    8 x 100 - 1:30
    * Odds Bk Pull, First 25, Outside 25's, Inside 25's , Last 25 pull
    * Evens Free, First 25, Outside 25's, Inside 25's , Last 25 fly
    100 Pull - 1:10 (1:00)
    50 Easy

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr


    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  11. Week 28 - Wednesday AM(Taper week 1)

    by , April 17th, 2013 at 10:49 AM (After a long rest)
    I felt sluggish in the warm up, and had some soreness on the left side of my back(probably the after affect of the pull set from last night I guess). As is usual with these old bones the aches and pains gradually disappear during the warmup. We had a set of 200 IMs which I had not swum in a while and I felt pretty good. The final set of the morning was fun with flippers and I did a 100 where I finally got on top of the water and really got after it. I also felt great which was a first in a long time. I just wish I could wear fins when I raced!

    My daughter came with me to the pool this morning and on the coaches orders shouted at me to 6 beat kick. It was really fun seeing her smile and have fun. This second go round in the pool continues to bring me great joy and I wonder at times why it was not this much fun the first time around. I guess keeping things in perspective always helps and this time the goal is to nave fun, and if I swim fast great, but if not then so what.

    Warm up
    400 free with snorkel
    6x50 finger tip drill on 45
    3x400 free on 5mins, #1DPS, #2breathing every 5, #3overkick

    Main set
    6x200 IM on 3.30 best average
    6x(50 kick with fins on 45, 100 free with fins on 1.30 holding no slower than 57)

    Warm down
    200 easy

    Total 4200

    I went 2.25,2.24,2.23,2.23,2.23,2.24 on the IMs which is the best set I have done since I got back in. The set of 50s kick I held 31s, while I went 56-57 on the first 5 of the 100s, and then let rip on the last and went 48! I was really pleased with this. Obviously it's a lot easier with fins but I am showing some good speed this week, and not yet really dropping significant yardage.

    Updated April 17th, 2013 at 11:26 PM by StewartACarroll

    Categories
    Swim Workouts
  12. Yardage monster today

    by , April 17th, 2013 at 08:26 AM (Mixing it up this year)
    As much as I can do in a 75 minute period of time.

    500 free
    500 free kick w/zoomers

    10x100 free w/paddles & bouy #1-4@1:30, #5-7@1:25, #8-9@1:20, #10@1:15 went 1:27, 1:27, 1:25, 1:25, 1:20, 1:20, 1:20, 1:18, 1:18, 1:18 only missed making the last on by .03

    500 free EZ w/snorkle
    500 free kick w/zoomers

    the rest is w/zoomers
    200 1 arm fly alternate by 50
    200 fly kick streamline (worked my abs good today)
    200 free
    200 free kick
    200 free

    Total 4000yards
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    Swim Workouts
  13. 4|16|13 LCM again

    WARMUP
    1500 various WFS

    KICK
    10 X 50 @ 2:00 WS
    • 0:55 1:07


    4 x 50 hypoxic UWFK WF
    • belly, back (x3)
    • 32 - 34
    • didn't make it all the way



    Was spent by the final kick set and couldn't make the hypoxic distance (free stroked the final 5 - 15 meters). 4|15's workout and the preceeding 10 x 50 probably did me in.


    1 hour of evening yoga before bed then slept good.

    Updated April 17th, 2013 at 11:09 AM by __steve__

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