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  1. Friday, April 19, 2013

    by , April 19th, 2013 at 10:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    4(4x50 on 1:20, 1:00 rest)
    *35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
    6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
    *1:15, 1:14, 1:13, 1:14, 1:12
    ---200BK
    ---200 Fly as 2(25RA/25LA/50 DPS)
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 2*
    1000 FR on 15:00 w/agility paddles-buoy-tube
    *13:38 right into...
    4(4x50 FR on 1:00, 1:00 rest) w/fins
    *32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
    ---200 Bk
    ---100 FR DPS

    *Set 3*
    2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
    *1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
    Categories
    Swim Workouts
  2. 4|19|13

    Took yesterday off and felt off today. Also pondered riding my road bike again but that would require new components and a helmet, maybe later on this summer.

    LCM

    2200 m

    WARMUP/DRILLS
    500 WFS fr
    500 drill

    STROKE
    2 x 50 @ 1:00 fly/back WF
    - 35 and 41

    100 drill

    KICKING
    4X50
    1) UWFK on belly
    - 31 (40m hypoxic)
    2) on back easy
    3) UWFK on back
    - 35 (40m hypoxic)
    4) on back easy

    FAST (attempt at) 50's
    8 x 100 @ 4:00 free (50 fast/50 easy)
    - 32, 34, 39, 38, 39, 40, 38, 40 for the fast 50's

    Two days ago I was kicking those UW further without air and 3 seconds faster, very strange. Those 50's seemed much slower than what I thought I would do - LOL. Maybe there was nonproductive currents, or perhaps I had a hangover from the bottle of Merlot I nearly polished. Whatever it is, I'll happily take those times as a benchmark for improvement in future workouts.

    I don't work Fridays but do work Sundays, so I had the entire day off. When I got home from the pool I assembled my new push mower, then spent from 2 to 7 PM doing work in the yard - finishing just in time for a thunderstorm.
    Categories
    Uncategorized
  3. Thur & Fri, April 18-19

    by , April 19th, 2013 at 06:32 PM (The FAF AFAP Digest)
    Thursday -- 1400 w/some bursts

    Friday -- 1000 EZ

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

    Feeling much better and less tired than at the beginning of the week. My wolf pack has arrived and we are about to dine.
    Categories
    Swim Workouts
  4. Workout 04/19/13:

    by , April 19th, 2013 at 11:56 AM (Maple Syrup with a Side of Chlorine)
    Rolled out of bed and into the pool this morning as planned:

    200 fr/200 bk/200 im drill

    2 times thru:
    - 100 kick
    - 200 swim (half fr, half bk)
    (Solo/Rec/1200 yds/20 min)
    --------------------------------------

    7.5 miles for the week on five swims. Now bad. Planning to get up to ten miles per week by the end of May while adding open water swims to the mix.
    Categories
    Swim Workouts
  5. 04.19.13 - Friday workout

    by , April 19th, 2013 at 10:07 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Got more sleep last night. Maybe I'm finally getting through this sinus infection. Workout today was modified from a workout 3 years ago when I turned 40. It probably made more sense back then. Instead of 3 rounds of 40x25, we did 10 rounds of 3x100.

    SCY

    600 Warm up

    5 rounds of:
    * 100 Stroke - 1:45 (fly,bk,br,fly,bk)
    * 100 Pull - 1:15 (made 1:05s, 1:00 on last one)
    * 100 Kick - 2:00 (fly,bk,br,fly,bk)
    2:00 rest
    5 rounds of:
    * 100 Stroke - 1:45 (br,fly,bk,br,im)
    * 100 Pull - 1:15 (made 1:03-1:05, 1:01 on last one)
    * 100 Kick - 2:00 (br,fly,bk,br,im)

    12 x 50 - 1:00 (IM Order x 3)
    Did these hard. Fly was :33-:35, Bk was about :45 , br was :38-:40 and free was :31s
    50 Easy

    12 x 50 Kick w/ fins - 1:00
    Odds underwater sdk down, easy back
    Evens Fly,bk,fr

    200 Cool down

    (5050 Total)
    Categories
    Swim Workouts
  6. Week 28 - Friday(Tap week 1)

    by , April 19th, 2013 at 08:32 AM (After a long rest)
    My wife's flight was delayed last night and I never got to bed until about 11.30pm and as such I did not get my required sleep, meaning this morning was tough in the pool. I felt sore and sluggish.

    400 swim with snorkel
    6x50 catchup drill on 45
    4x(100 kick on 1.45, 200 free swim on 2.20)
    15x100 swum as:
    5x100 on 1.20
    4x100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1min
    100 easy
    3x(50 AFAP with fins on 2mins, 100 DPS with fins on 1.45, 25 AFAP with fins on 45)

    Total 4050

    I held 2.08-2.10 on the transition 200s, but felt really crappy, just stiff and sluggish. The descending 100s were fine until the 2nd one on 1.05 when it got tough, but I made all of them. The swims with fins were fun and I went 22-23 on the AFAP 50s and 11s othe 25s. I was not on top of the water like Wednesday morning but still fun.

    My daughter has a meet tomorrow morning and I need to be at the pool at 7am to swim before the meet so another early start tomorrow. I plan on going to bed early tonight!
    Categories
    Swim Workouts
  7. LCM Friday and I really got into this one

    by , April 19th, 2013 at 07:42 AM (Mixing it up this year)
    I have a LCM meet next weekend so this was a good time to try my hand at a strong 1500 swim this morning.

    500 free
    500 free kick w/zoomers

    1500 Free w/paddles & bouy for time went 23:45 I could tell by my splits I back halfed this swim and it felt good

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

    Total 3500 meters
    Categories
    Swim Workouts
  8. Thursday, April 18, 2013 7:00-9:00pm

    by , April 19th, 2013 at 01:03 AM (Fast Food Makes for Fast Swimming!)
    Coach swap day today. Tonight we had the "Splash Group" coach, or the intro level kids coach, who is also the masters coach/swimmer, so she and I know each other well. She's honestly a little to nice to be a coach full time of a senior level/advanced group, and the practice was a bit easy tonight. Though she did give us a good main set that I took advantage of.


    Warmup:

    500 Free
    (500/500)

    10 x 75 w/ fins (I did not use fins due to the blisters on my feet) @ :15 rest
    • 25 Flutter Kick w/ board
    • 50 Free Fast using legs to drive

    I didn't get more than 1 x 75 behind the group, and actually kept 1/2 of the total group even with me, without the use of fins.
    (750/1250)

    5 x 100 Back @ 2:00
    (25 Streamline Kick, 25 Left Side Kick (head to ceiling), 25 Right Side Kick, 25 Full Stroke)
    (500/1750)

    10 x 100 @ 2:00
    Odds Free/Evens Back

    • 1st 25 - 4 SDKs
    • 2nd 25 - 5 SDKs
    • 3rd 25 - 6 SDKs
    • 4th 25 - 7 SDKs

    Needless to say, I didn't make many of the 3rd and 4th lengths. Some of the kids do such small fast wimpy SDKs that they somehow "complete" 7 of them before I've begun my first one. I do hold a fairly long streamline glide before initiating a kick though.
    (1000/2750)

    Had a bit of break time her as she explained the next set, and waited for the minute hand to get to a good starting point on the clock (30) for time reference...

    Main Set: Broken 1650

    11 lengths :15 rest after
    10 lengths :15 rest
    9 lengths
    8,7,6,5,4,3,2,1 lengths

    She wanted us to start out "EZ", and descend the set as the distances got shorter. I took the opportunity to crank out a good broken 1650 in practice since we only had 2 in the lane tonight.

    If done correctly, and you actually take the 15 rest like you're supposed to, you can subtract 2:30 from the time to get your broken 1650 time.

    I pushed it pretty good. A few of the times I remember: 275 - 3:05, 200 - 2:11, 100 - 1:04,

    My total time was 20:30, so minus 2:30 puts me right about 18:00 for a broken time. I did an 18:03 in my meet back in January when racing with That Guy. Tonight...full beard, drag suit, no cap, minimal lap traffic.

    100 EZ

    (1750/4400)

    8 x 50 Kick w/ board
    • 1st 4 no fins @ 1:15
    • 2nd 4 w/ fins @ 1:00 fast (I did no fins again)

    (400/4800)

    25 EZ to the deep end
    3 x Dive 25s and walk around

    100 EZ and out

    --------------------------
    5000 Yards