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  1. Tuesday 10/29/13

    Tuesday 10/29

    PM only SCY

    "Fly Day"

    800 (300 swim/100 kick w/ board)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick w/ board)
    400 (100 swim/100 kick w/ board)
    200 I.M. drill

    5x100 @ 1:20 D1-5
    100 EZ

    2x
    4x75 @ 1:30 FL R/L/swim by 25
    4x50 @ :50 25 FL kick on back/25 under H2O FL kick w/ fins
    6x50 @ 1:00 AE FL (RD1: 29.5 average, RD2: 30.4 average)
    8x25 @ :30 under H2O FL kick w/ fins (RD1: on stomach, RD2: on back)
    8x25 @ :20 FL swim w/ fins

    300 EZ

    Total: 5300
    Categories
    Swim Workouts
  2. Tuesday, October 29, 2013 11:30-12:40pm

    by , October 29th, 2013 at 06:58 PM (Fast Food Makes for Fast Swimming!)
    Got in my "morning" workout, late after having to work till almost 2:00am last night. Have to get my beauty sleep as well. At least I have Tuesday and Wednesday off from work this week, so a few days to relax and catch up on things around the house.

    Warmup:

    500 Free - stopping to chat with my "masters coach" Carolyn, who was back in the water for the first time after her surgery. We chatted about the upcoming meet in November, and who might be going, as well as planning for the Wenatchee meet in January. Looks like we'll run basically the same program we had last year, with the sprint 25s in the middle for a little fun.

    Kick Set w/ long fins:

    200 SDK @ 3:00 (went 2:25)
    150 SDK @ 2:30 (went 1:50)
    100 SDK @ 1:30 (went 1:10)
    50 SDK @ :30 (went :29)
    (1000/1000)

    5 x 200 Free Pull @ (1 each interval) 3:00, 2:50, 2:40, 2:30, 2:20
    held around 2:25s on the first 3, then 2:21, 2:20
    I just don't have the strength and endurance from last year.

    100 EZ
    (1100/2100)

    2 x 50 Fly @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Back @ 1:00
    1 x 100 Free @ 1:30
    2 x 50 Breast @ 1:00
    1 x 100 Free @ 1:30
    (600/2700)

    At this point, stopped to chat with another fellow masters swimmer who I haven't seen in a while, then joined him on a set of 50s he was doing (he did Free)
    8 x 50 Fly @ 1:00 (held ~:35s)
    (400/3100)

    That hurt...I really haven't been doing that much fly back to back reps in practice, and it's probably something I should do more of. I know I can handle a 200 Fly no problem, but I still need to work on the fly endurance a bit more.

    100 EZ and out

    -----------------------------------
    3200 yards
  3. Tuesday, Oct. 29

    by , October 29th, 2013 at 04:12 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    Met up with Jim at the Y and did an easy recovery workout. I'm still sore from the meet. It didn't help that I didn't warm down and couldn't get in the pool yesterday. Jim is recovering from a back spasm himself, so can't do much right now. We hit the jacuzzi before and after.

    800 with lots of drills
    6 x 100 @ 2:00
    50 EZ
    10 x 25 shooter + 25 EZ w/fins
    100 EZ

    Total: 2050

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

    Official results from the Sprint Classic: http://www.patriotmasters.org/Sprint...013Results.htm

    Jim and I had an interesting chat in the jacuzzi. Jim had recently interviewed Brent Rushall on how to pace a race and relayed to me an interesting study involving drylands (which Rushall doesn't believe in). The study compared two groups of college swimmers over their 4 year careers. One group did a traditional program with high yardage, drylands and a season end taper. The other group did high intensity training (which is not just for sprinters!) with half the yardage, no drylands and no taper. The latter group improved much more than the traditional group, improving 8-14%. Interesting no?
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/30/2013

    by , October 29th, 2013 at 02:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 1:00
    4 X 25 sprint :40 #4 on 1:40
    Three rounds, choice.
    50's: odd are easy even are fast.

    8 X 50 kick 1:10
    1 X 100 swim

    3 X 200 broken @ race pace 7:00
    Choice, broken :10 @ 100

    WARM DOWN: 4 X 50 easy

    3800Y
    Categories
    Swim Workouts
  5. Week 57 - Tuesday

    by , October 29th, 2013 at 12:08 PM (After a long rest)
    So a very strange thing happened this morning; I got up to get ready for practice, put on my jammer and warm ups and headed out of the bathroom, only to realise that the clock said 2.30am. I swear I heard the alarm go off, but I am guessing I was in one of those nearly asleep dreams, and was way early for practice. I used very early in the morning logic and ended up deciding it was too close to my wake up time to get undressed again so slept in my jammers for a few more hours. I can honestly say I have never done that before and can atest that jammers are not ideal sleeping attire.

    When I actually headed to the pool I felt pretty good and todays workout was more long aerobic swimming with a few pace swims mixed in. We are on the 3rd of 3 weeks in this long aerobic cycle and I see light at the end of the tunnel.

    Todays workout

    4x(600 swim on 7mins, 200 kick on 3.30, 6x50 on 35, 4x25 no breathers on 30 AFAP)
    200 warm down

    Total 5000scy

    I held 1.05 pace on the 600's throughout, 3mins on the kick, 30s on the 50's and 12's on the 25's. Round 1 I swam the 600 with my snorkel, round 2 I pulled the 600, round 3 I pulled with my snorkel, and round 4 I swam the 600, everything else was done as written. I was expecting my legs to be pretty torn up sunday and yesterday after hitting them pretty hard on saturday but I think my legs are finally adjusting to the punishment I have been inflicting on them. I will lift tonight and back off on thursday due to my USAS meet this weekend. I may do legs tonight since I will miss thursday and saturday.
    Categories
    Swim Workouts
  6. working on that right arm

    by , October 29th, 2013 at 08:37 AM (Mixing it up this year)
    I need to build some strength in my right arm which actually has done better since starting the weightlifting. My legs are ripped today from the leg work I did yesterday while coaching. If I have to stand on deck for 2 hours I can certainly do some squats and lunges to work my legs during that time.

    This is an old Rick Benner workout that I like to use to test my strength and speed. My left arm was a second slower than normal but my right arm was faster with the longer rest.

    500 free
    500 free kick w/zoomers
    5x50@1:10 free right arm w/paddle was holding 1:00 about 5 seconds faster than I used to
    5x50@1:00 free left arm w/paddle was holding :56 about 1 second slower than I used to
    200 free kick w/zoomers
    5x50@1:00 free w/paddle on right arm 4 kicks on paddle hand
    5x50@1:00 free w/paddle on left arm 4 kicks on paddle hand
    200 free kick w/zoomers
    400 free w/snorkle maintain 6 beat kick focus on pull for both arms
    200 free kick w/zoomers

    Total 3000 yards
    Categories
    Swim Workouts