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  1. Tues. April 30 - Happy Birthday Dave Berry

    Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard.

    Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own.

    6x100 on 1:30
    100 Back
    50 Breast
    1000 Free (14:25 - a comfortable swim - I need to do more and push my pace)
    100 Back
    50 Breast
    5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39)
    100 Back
    50 Free
    5x100 Free w/paddles on 1:20
    2x100 Kick
    4x200 Back w/paddles on 3:00
    100 Kick
    Cake break
    5x50 Free on :50
    5x50 back on :50
    100 Kick
    100 Free

    5350 yards
    95 minutes
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  2. Week 30 - Tuesday(taper week 3)

    by , April 30th, 2013 at 09:22 PM (After a long rest)
    I felt ok tonight. I was in a rush because my daughter had a school program tonight. I got about an hour sim in and felt like I was rushing.

    Warm up
    20x50 on 50 alternating 50 free, 50 back and 50 fly
    8x100 kick best average on 2mins

    Main set
    2x(3x50 on 35, 3x50 on 30)
    8x25 free DPS on 30
    3x300 back with fins on 3.45, 12.5 underwater off turns
    2x200 descending by 50 on 3mins

    Warm down
    100 easy

    Total 4000
    Categories
    Swim Workouts
  3. Tuesday, April 30, 2013

    by , April 30th, 2013 at 08:17 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    200 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR as 2(50CU,50 Strong SPL-30)
    4x50 FR on 1:00 *37-36-35-34

    *Set 1*
    10x100 FR on 1:30 *1:18-1:15
    ---200 BK

    *Set 2*
    4x300 FR on 5:00 w/agility paddles-buoy-tube
    *4:01, 3:58, 3:58, 3:55
    ---200BK

    *Set 3*
    8x50 BK on 1:15 *39-38

    *Set 4*
    5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5
    *5:15, 5:06, 5:04, 4:58, 4:55

    Warm Down
    400 FR/BK
    Dryland bands

    Comments
    Gradually moving towards more intensity in workouts.
    Categories
    Swim Workouts
  4. Tuesday, April 30

    by , April 30th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    500 choice
    4 x 50 scull w/agility paddles @ 1:15
    6 x 25 shooters @ :40
    50 EZ

    Speed Sets:

    4 x (4 x 25) @ 1:00/1:10/1:20
    1st 25 = burst + cruise
    2nd 25 = burst + cruise
    3rd 25 = EZ
    4th 25 = @ 100 pace (2 back, 2 free)
    50 EZ between each round

    4 x 25 in & outs w/fast free flip
    200 EZ

    4 x (25 AFAP + 75 EZ) @ 4:00
    -- 2 back from the blocks, 13s
    --2 free w/fins from a push, 10 lows
    200 EZ
    100 scull

    Total: 2500


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

    Did a slightly modified version of taper workout #2 from the HIT forum:
    http://forums.usms.org/showthread.ph...547#post286547

    Here are official results from Colonies Zones:
    http://www.patriotmasters.org/Colonies.2013.Results.htm

    A couple pics of Teen Fort and me and one of our mixed 200 medley relay. A fellow swimmer commented of our relay pic, "why are there midgets in the middle of the swimmers?"
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    Swim Workouts
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  5. 4|30|13 LCM quicky

    WARMUP
    1050 free and drills WFSP

    FAST
    1) 50 UWFK hypoxic WF
    getting close - made it to about 43M - surfaced when my body felt tingly
    32
    2) 3 x 50 @ 3:00 (25 UWFK/25 sprint free) WFS
    28, 27, 26
    50 easy
    4) (fins off) 50 flutter kick
    Oh - ouch!
    56
    easy kick back and out

    < 40 minute workout.

    In warmup, concentrated on a gravity driven entry (catch setup), into a solid anchor felt at the lat.

    Interesting to note what used to be an uncomfortable hypoxic pain is now just a strong tingling sensation as felt during the UWFK 50. Well aware of my limit, and do stay on the conservative side of this.

    Happy to see 26 again on the watch with the fast 50's with fins (25 UWFK/25 sprint free). If my head orientation is slightly skewed, the snorkel will catch. When it does, it sometimes breaks a goggle lense seal.

    The 50 flutter kick was done with legs half baked. In fact, I felt intense acidosis by 25M. Just narrowed amplitude and worked through it to 50. Boy did that hurt. Had to wait before attempting to get out of pool.
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  6. Sarasota Y Sharks Masters 5:30 AM Workout -05/01/2013

    by , April 30th, 2013 at 12:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:00
    1 X 100 swim

    4 X 250 IM 4:30
    Rotate extra 50 in IM order i.e. swim #1 contains 100 fly

    LCM
    1 X 200 3:20
    4 X 100 1:40
    Two rounds, pulling freestyle

    WARM DOWN: 4 X 50 easy

    4550 Y/M
    Categories
    Swim Workouts
  7. 04.30.13 - Dave's birthday

    by , April 30th, 2013 at 10:32 AM (Pete's swim blog)
    Swam w/ Dave and Dave. It is Dave's birthday today. Dave can read this blog but can't reply so feel free to say happy birthday to him. I graciously allowed him to beat me on all sets today. Ok... Dave usually beats me anyway but he did take a few diving starts just be sure I didn't have a chance of going back on my gift. Had some cake, donuts and chocolate milk afterwards.

    SCY

    700 Warm up

    4 x 200 - 3:30 Convert Free->IM
    8 x 50 Pull - :50 2 easy/2 hard (:29-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Covert IM->IM Kick (start w/ 50 kick/150IM)
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    4 x 200 - 3:30 Odds 50 free/150 kick, Evens IM Kick
    8 x 50 Pull - :50 2 Easy/2 hard (:27-:30 on hard ones)
    50 Easy

    (4450 Total)

    Updated April 30th, 2013 at 12:44 PM by pmccoy

    Categories
    Swim Workouts
  8. Working on that evil stroke today

    by , April 30th, 2013 at 07:33 AM (Mixing it up this year)
    Yes today was a chance to work on my breaststroke some. I thought I was going to have a problem with my left knee but it settled down and worked out fine.

    500 free
    500 free kick w/zoomers

    200 breast pull w/zoomers
    200 breast scull
    200 breast kick
    200 breast accordian drill w/snorkle
    200 breast

    500 free kick w/zoomers
    5x100@2:00 odds EZ free evens breast strong

    Total 3000 yards
    Categories
    Swim Workouts
  9. Monday, April 29, 2013 7:00-9:00pm Taperish

    by , April 30th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)
    It's tough to taper with an age group team for USMS Nationals. The USA-S season and the USMS season just don't match up at all. Not even close, so I'm tapering on my own. At least my coach is understanding of it, and works with me on doing so. He wants me to succeed just as much as any other swimmer he has, which is good. I like how he supports me the same as the youngin's.


    Warmup:

    800 Free
    (800/800)

    8 x 100 Free Pull @ 1:30 Desc. 1-4, 5-8
    went 1:07 down to 1:01, then 1:07 down to 1:00
    (800/1600)

    8 x 100 IM @ 1:40 Desc. 1-4, 5-8
    went 3rd in the lane and just cruised them. Last one went under 1:10 pretty easily
    (800/2400)

    10 x 100 Kick w/ fins @ 1:30 Max Rest
    (I did 10 x 50 Flutter Kick w/ board no fins @ 1:30 Odds EZ, Evens FAST)
    went on the Fast ones: :44, :43, :42, :42, :42
    pretty wavy out there with 5-6 per lane...I felt like a boat lost at sea in a hurricane
    (500/2900)

    Main Set:

    8 x 250 @ 4:00
    • each 250 is 200 Free, 50 Stroke
    • The stroke is rotated thru in IM Order
    • The first 150 Free is build, the last 50 Free is FAST, the 50 Stroke is FAST

    I did 4 x 250 @ 8:00 (basically went every other one) so my strokes were Fly and Breast twice through
    After each 250, while the kids were doing their next 250s, I was swimming EZ in the deep tank about 150 yards, just to stay relaxed


    200 EZ
    (1800/4700) (kids are at 5600 here)

    12 x 100 Free

    • 3 @ 1:25
    • 3 @ 1:20
    • 3 @ 1:15
    • 3 @ 1:10

    I was told to do every other one, and build each one to a sprint. Using the legs on the 2nd 50 too. I chose to try for a fast 500 pace.
    So, I did 6 x 100 Free @ ~2:20 to 2:50 interval
    Went 1:01, 1:00, 0:59, 1:00, 0:59, 0:58!!
    (600/5300)

    400 EZ (I did 200 EZ)

    -------------------------------
    5500 Yards for me, kids did 7200 tonight.


    Good workout. Yardage is still up a bit, but I'm getting plenty of faster racing stuff in now as well. I'll be missing a few days as well this week with the Apple Blossom Festival happening this week here in town. Everything pretty much shuts down over the weekend, and no swimming Friday, Saturday, Sunday. Plus we're taking the kids to the carnival rides and stuff down along the river tomorrow, so most likely no swimming Tuesday either. I'll be tapering by not swimming too. Plus my next few workouts will definitely get cut down shorter in length. Just a little over a week till we get on the airplane...I'm ready.