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  1. Week 55 - Friday

    by , October 18th, 2013 at 05:49 PM (After a long rest)
    I was very tired this morning despite getting a pretty good nights sleep. We had a pretty good mix of speed and distance during today's workout once more. I went over the one million yard mark for the year today and this is going to be a big yardage week despite the traveling.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    main set
    4x(3x50 kick on 50, 3x50 swim on 40)
    12x50 with fins n 35
    12x100 best average on 1.20

    warm down
    500 easy swum as double arm back and free with snorkel

    total 4200scm

    i struggled getting going today and never felt really good but did loose up after the transition set. The 50s with fins were fun and I held 30-31s. On the best average set I held 1.02s throughout. I actually felt smooth on these. I would have been very disappointed with these if they were yards but considering they were scm And I felt tired I was pretty happy. I am looking forward to an early night of sleep in my own bed.
    Categories
    Swim Workouts
  2. 10.18.13 - Friday workout

    by , October 18th, 2013 at 03:23 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Roger and Jonny. I haven't been blogging much since our workouts have been mix and match sets from ones done in the last couple weeks. I haven't been feeling that great so there hasn't been much to blog. I did feel much better today. We did a mix of suggested sets from the team:

    600 Warm up

    My Set:
    10 Rounds of:
    * 75 Stroke (hard) - 1:05
    * 25 Easy - :55
    50 Easy
    Did Fly, Bk, Br x 3 + IM. Fly was ~:55, bk and br were ~ 1:02. IM was just under 1:00.

    Roger's set:
    1000 for time, must complete 250 yds fly and 250 yds kick anywhere in the set. We were shooting for 15:00. Made 13:43. I spread my fly & kick out over each 100. Near the end, I was doing 50 fly/50 free alternating with 50 kick/50 free. Probably would have been faster to front load more fly while I wasn't tired and take advantage of flip turns.
    50 Easy

    Dave's set
    10 x 100 - 1:30, odds IM, evens free

    Other Dave's set
    8 Rounds of:
    * 25 stroke or kick/75 Free - 1:20
    * 50 stroke or kick - 1:00

    200 Cool down

    (5100 total)
    Categories
    Swim Workouts
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/21/2013

    by , October 18th, 2013 at 03:07 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00
    3 X 100 1:40
    1 X 100 Kick 2:15
    Two rounds

    4 X 100 2:00
    4 X 50 1:15
    Break
    8 X 25 sprint :45
    1 X 50 easy
    50's & 100's: Descend 1-4--#4 @ 100%
    All choice

    5 X 100 kick 2:15
    1 X 50 easy swim

    1 X 200 4:00 3:30 3:00
    1 X 100 2:00 1:45 1:30
    1 X 75 fast 1:30 1:30 -
    Three rounds. Round 1:stroke Round 2:IM Round 3:Free
    Intervals for round 1 left, 2 middle, 3 right

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Friday, October 18, 2013 8:45-10:00am

    by , October 18th, 2013 at 03:00 PM (Fast Food Makes for Fast Swimming!)
    I got the idea for today's main set from Laurie Hug's workouts in the Forum workouts lists, from "Workout #2"

    Warmup

    500 Free
    10 x 50 Flutter Kick w/ board
    (1000/1000)

    Main Set:

    1 x 350 Free @ 4:40
    2 x 175 (25 Fly/50 Free/25 Fly/50 Free/25 Fly) @ 2:40

    1 x 300 Free @ 4:00
    2 x 150 (25 Fly/50 Free/25 Fly/50 Free) @ 2:15

    1 x 250 Free @ 3:20
    2 x 125 (25 Fly/25 Free/25 Fly/25 Free/25 Fly) @ 1:55

    At this point I was getting tired. Not sure if it was all the fly mixed in on short rest, or possibly getting my flu shot at work two days ago...or a combo of both. I know I'm usually sluggish for a few days after the flu shot year to year.

    Went to Free Pull to complete the set (on a 1:20/100 base), but it still was rough:

    1 x 200 Free Pull @ 2:40
    2 x 100 Free Pull @ 1:20

    1 x 150 Free Pull @ 2:00
    2 x 75 Free Pull @ 1:00

    1 x 100 Free Pull @ 1:20
    2 x 50 Free Pull @ :40

    1 x 50 Free Pull @ :40
    2 x 25 Free Pull @ :20
    (2800/3800)

    100 EZ

    ---------------------------
    3900 Yards

    I wish I could gone all the way with strokework intermixed throughout. Oh well. Now time to get ready for 2 nights of 12-hour work shifts till 3:00am. Yippee!!
  5. 10|17|13 LCM

    by , October 18th, 2013 at 01:35 PM (Blog)
    500 warmup with fins

    200 drill

    400 kick as 50 on 2:00
    1st two and 5th were mid 50's, the rest was 1:08ish except the one br kick which was much slower

    200 drill and had to get out since my 90 minute lunch/PT was over
    Categories
    Uncategorized
  6. Thursday 10/17/13

    Thursday 10/17

    PM only SCY

    2x
    400 swim every 4th 25 scull
    4x75 @ 1:30 kick/drill/25 under H2O FL kick
    12x12 @ :40 odd: no breath FR, even: scull

    400 EZ

    Total: 2400

    I had to cut practice short today due to a social function I needed to attend with my wife and then picking a recruit up from the airport.
    Categories
    Swim Workouts
  7. Wednesday, Thursday and now off to San Diego

    by , October 18th, 2013 at 10:16 AM (One Stroke at a Time)
    Wednesday October 16
    SCY
    450
    8 x 50 on 55 1-4 build 5-8 descend
    10 x (10 x 100 fast 2 IM then 2 of each stroke followed by 50 easy) on 3:00
    4 x 125 on 2:00 1 kick/1 pull
    150 easy
    3000 yards


    Thursday October 17
    SCY
    200
    4 x (100-75-50-25 pull last length of each distance stroke IM order by round) 5 sec rest between each distance
    12 x 100 3 IM/1 free/2 IM/2 free/1 IM/3 free IM on 1:40 free on 1:30
    12 x 50 kick on 55
    100 easy
    3100 yards

    I've had a pretty good week. I've swum everyday. The 100s on Wednesday were very difficult but I made it through. I had a good report from my oncologist on Thursday (after a two hour waiting room stay)-- Tumor markers normalized, tumors getting smaller. I'll keep my schedule of treatment every three months and see him again in three months. Now, I'm off to San Diego for a wedding. My kids are staying behind so it is just me and my husband! I haven't decided if I'll try to swim yet.

    I lived there from 1992-94 and swam at Shiley (located at Scripps Green Hospital) on my lunch hour as it was two blocks from the lab I worked in and I still had the mental fortitude to swim for 90 minutes on my own. They used the pool for rehab as well as for swimming. Patrick Ewing rehabbed there after an ankle(?) surgery and he once asked our master's coach if we were doing rehab as well (He had just started rehab and our coach, Terri was the PT working with him and Terri thought he was thinking that all out swimming was the end point of her rehab program).
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