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  1. Tuesday, February 16, 2016

    by , February 16th, 2016 at 04:02 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp of 70, pool at 86
    Sunny, 64% humidity

    Warm Up
    400 REV IM

    Set 1
    1200 Kick as 4x300
    /300 as 3(2x25 on :30, 50 on 1:00)
    /IMO by 300; BF, BK, BR(:40 & 1:10), FR

    Set 2
    3x600 Drill/Swim; 1)BR 2)BK 3)BF
    /600 as(2x300 DR/S)
    /300 as 2(50DR/25S, 25DR/50S)
    1)BR 300-1 w/snorkel, speedo BR fins; 300-2 w/BR fins
    2)BK w/mAgility Paddles
    3)BF 300-1 w/snorkel, mAP; 300-2 w/mAP

    Set 3 SCY
    1x1200 FR Swim
    /as 600 slow/steady, 600 moderate build to 75%

    Cool Down
    5-10 minutes talking with several swimming friends who just arrived.

    Circumstances and logistics led to swimming at FMAC where the pool temp was 86F! At times the heat reminded me of certain moments during the Swim Around Key West. By swimming mostly moderate I survived, and expect to be back at FGCU tomorrow.

    The FGCU Women's Swim Team will be competing at the 2016 CCSA Swimming and Diving Championships beginning Feb 17 at the University of Georgia Gabrielson Natatorium in Athens, GA. They had a great dual meet season this year with many new team records already, so looking forward to fast championship final performances with more relay and individual NCAA I B/A cuts.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout 02/17/2016

    by , February 16th, 2016 at 12:31 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:45
    1 X 200 3:30
    2 X 100 1:45
    3 X 100 kick 2:30
    Two rounds

    12 X 100--choice 2:15
    odd: moderate even: strong--85/90%

    4 X (4 X 50 1:15--choice
    Each round: 3 moderate/1 @ 100%
    Round 4 is warm down

    Swim Workouts
  3. Week 177 - Tuesday

    by , February 16th, 2016 at 09:55 AM (After a long rest)
    I had another work dinner last night. This was not so bad since I controlled the location and time. I picked Perry's a nice steak house close to work and decided on an early dinner. In fact my boss even commented on the early seating time, but it worked for me!!

    i ended up getting to bed at a reasonable time and was really tired. I had a good night of sleep and woke five minutes ahead of my alarm this morning 3:40am. Tuesday and Thursday can get old with the dryland and swimming but somehow today it was not so bad.


    5x(1:30 vasa swim trainer, :30 rest)
    2x(shoulder exercises with bands)
    5x(5xabs done as :45 secs on and :15 second transition) with 1min between rounds.
    6x(1:30 vasa swim trainer, :30 rest) all out

    I used the medicine ball, the ab roller and the bench for elevated planks. I did two sets of ab wheel per round today.

    warm up
    400 free with snorkel
    6x50 catchup on :50

    main sets
    12x25 underwater down, backstroke back on :30
    3x(4x25 open,close,easy,fast on :40)

    warm down
    200 easy

    my son has his followup with the neurologist at Children's Hospital today so I needed to be home to put my daughter on the bus. The first doctor said this was a mild concussion and this is the followup with the main neurologist he saw last year with his other concussions. Despite this being far less sever its still scary and I worry about him.
    Swim Workouts
  4. Week 177 - Monday

    by , February 15th, 2016 at 11:41 PM (After a long rest)
    I had a hideous night of sleep. My kids did not finish swimming there champs meet until 9:15pm and by the time I got home and ate it was way late for me. I then somehow struggle sleeping and felt like I had been run over this morning.

    Warm up
    400 free with snorkel
    6x50 catchup on :45

    main sets
    8x50 build on :50
    3x(100 IM drill on 1:40, 150 flutter kick on 2:30, 200 IM on 3mins)
    8x50 IM order on :50
    100,200,300,200,100 free on 1:15 base
    8x50 catchup on :50

    warm down
    200 easy

    Nothing to write about this morning time wise. I made everything and survived feeling like crud this morning. Big work week this week too.
    Swim Workouts
  5. 2016 Auburn SCY Meet

    by , February 15th, 2016 at 04:55 PM (Pete's swim blog)
    It's been a while since I've written anything. Not much new other than I'm slightly more overweight and my conversion to a more core/kick driven freestyle has been very slow. In fact, I avoided freestyle events as much as possible this meet which did well for my point standings but was ultimately my undoing in the 200 IM. The meet itself was the usual top notch job by Conner and his awesome crew at Auburn. I met some new swimmers in my age group this year. Sadly, it was more towards the end of the meet and I didn't get to know them more. Met some swimmers I only see at Auburn and generally had a good time with whomever was hanging around us.

    I signed up pretty late for this meet not knowing what I would swim. Like I said, my freestyle isn't working for me and my conditioning didn't have me feeling like any long stuff. That eliminated the 1650 and 500 free. I probably should have done the 200 fly but it came right after the 100 IM. The 100 IM is the first masters swim I did several years ago. I haven't swum it since and decided this was the year I would try it again. We swim a lot of IM so I added the 200 and 400 as well. I added the breaststroke events since I tend to do ok in those. For fun I added the 200 backstroke and just to bang my head against the wall one more time I decided to swim the 200 free.

    For the first time I can remember, I wasn't hurt or sick for this meet. I stretched a lot and stayed on ibuprofen to ward off any back problems. So, overall, I felt pretty good. Here's how things went:

    100 IM (Seed 1:09.51 / Time 1:06.69 [32.66, 34.03] - 4th place)
    A positive split IM! This is about what I expected except the positive split. I struggled though a 1:12 from a dive during taper so I was glad to drop some time. I think the positive split is mostly because my fly and back are improving a lot while my breast is staying the same and my free is suffering. If my freestyle were on, I think I could easily be 1:05ish. But with swimmers in my age group going under 1:00, I'm not sure I'll compete well in 100 IM for a while.

    100 BR (Seed 1:13.63 / Time 1:11.45 [34.38, 37.07] - 1st place)
    Not my best but better than last year. Great dive and really good 50 split. Never really got too tired. I was in lane 8 and was well matched with the swimmer in lane 7. He beat me through 50 but my longer strokes made up the difference in the end.

    200 FR (Seed 2:04.61 / Time 2:09.21 [29.83, 32.24, 33.18, 33.96] - 1st place)
    This was mostly a complete disaster. The issue was simply not being prepared to swim in the competition pool. I warmed up with too much IM and didn't pay attention to any of the markings on the bottom of the pool. The setup had us swimming between two bulkheads. As you approach the turn end, there is a line across each lane for 25m markings. That mark MUST be ignored. The actual turn cue follows that one about 10 feet later. On the first 50, I noticed something was very wrong when I hit the first marking. My eyes said it is time to turn but by body said "not yet". I picked up my head to take a peek and realized my body was correct. No big deal except that I knew something was very wrong but I couldn't place my finger on it. On the next 50, my eyes won out. As I took my last pull and began to initiate my turn, I took a quick peek and noticed the wall was still a good 10 feet away. Somehow I managed another arm pull which got me near enough the wall for a turn. But now I'm in panic mode and I still haven't fully grasped why the markings are so terribly wrong. About half way back to the start end, I figured out the problem and would just take another 2 strokes after I saw the marking. That would have worked great at the turn end but my adjustment was a disaster at the start end. I'm lucky I didn't crash into the bulkhead and just ended up with a jammed turn. By the last 50, I had it all sorted out but I was tired, defeated and frustrated. That's when I remembered that this was the reason I decided to do the 1650 4 years ago. It wasn't that I thought I'd be good at the 1650... I was just wanting to learn the peculiarities of the pool before I swam anything competitive.

    400 IM (Seed 4:59.20 / Time 5:03.76 [33.28, 36.67,41.57, 39.98, 42.00, 41.01, 35.15, 34.10] 1st place)
    I was pretty happy with this swim. My main goal was to stay with my teammate Roger in lane 4 as long a possible. I ended up stretching the fly out a bit too much and being a great backstroker, he was gone by the time I got to breaststroke. I was tired and probably not in the best shape for this. But my split was pretty even and I was quicker than last year. Would love to work my way below 5:00 again someday.

    200 Breast (Seed 2:33.97 / Time 2:34.33 [35.94, 39.75, 39.49, 39.15] 1st place).
    Pretty much the same performance I've given over the last 3 years. Not sure I could split this any better. I love the first 50 of this race and hate the last 50.

    200 Back (Seed 2:38.08 / Time 2:35.93 [39.30, 39.52, 39.19, 37.92] 1st place).
    This was my slack-off race and one real shot to set a personal best (meaning beating the 2:38 slack-off time from last year). I was mostly looking to keep it relaxed, long and efficient saving my energy for the 50 br coming up. As it turned out, I didn't do too bad. And the 37.92 for the last 50 was a twinge of effort for the finish.

    50 BR (Seed 32.16 / Time 33.59 1st place).
    Roger said this was an ideal first 50 for a 200 br. He is right. I stayed underwater way too long and stretched out my strokes for the first 25 too much.

    200 IM (Seed 2:24.30 / Time 2:22.12 [29.63, 40.05, 39.71, 32.73] 3rd place).
    As it turns out, the 200 back wasn't my only realistic shot at a personal best. This was about 3/4 second faster than my best 2 years ago. It was by far the most fun swim of the meet. Before the event, I met Chris on deck who swims in my age group. Turns out he was in lane 5 next to me in lane 6. It is kind of rare that I get to swim next to someone about my speed in my age group. Chris is a great competitor and neither of us were willing to let the other win this race. My experience with 200 IM is that everyone is either a sandbagger or they go hard on the fly and cruise the rest. Either way, if I do a conservative 50 fly, I end up in wake and risk drinking water. Not today! I went out fast and decided to deal with the consequences later. Tired is better than tired and lungs full of water. I ended up putting a half second on Chris after the fly. He gained 3 seconds on the backstroke which I promptly took back on the breaststroke. With 50 to go, I had a half second lead but ran out of gas at the end. I hate losing but without Chris, I doubt I could have pushed myself that much.

    That was pretty much it. Had a great time as usual. Look forward to next year. Nationals is driving distance away this year. I'm thinking about it but still on the fence.
  6. Monday, February 15, 2016

    by , February 15th, 2016 at 03:53 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center.
    Air temp of 64, pool at 83
    Partly sunny, 68% humidity

    Warm Up
    400 REV IM

    Set 1
    1000 FR w/paddles, bouy, tube, snorkel
    /build effort 1-3 as 2(200/200/100) change
    1000 FR w/fins
    /build effort 1-4 as 2(200/100/50/50)

    Set 2
    2000 FR w/fins, paddles, snorkel
    /as 4(100steady/100strong/100steady/200strong)

    Set 3 SCY
    600 BR Kick
    2(4x50 BR, 1:00) as 25 tall/long, 25 Fast

    600 Fly Kick
    2(4x50 BF, 1:00) as 25 tall/long, 25 Fast

    Cool Down
    200 EZ choice

    I had one hour for LCM before 50M pool changed to SCY.
    Swim Workouts
  7. Monday, Feb 15

    by , February 15th, 2016 at 03:52 PM (The FAF AFAP Digest)

    rehab ex
    supine flutter kicks on bosu, 100
    russian twists on incline w/plate, 25
    captains chair leg raises, 3 x 15
    explosive leg extensions, 105/90 x 3 x 15
    good mornings, 75 x 3 x 5
    extreme angle iso squat, 3:00
    lateral raises, 40 x 4 x 5
    hip abductor, 120 x 3 x 5
    hip adductor, 120 x 3 x 8
    knee tuck jumps, 2 x 5
    standing broad jumps, 5

    Swim/SCY/Solo: 1600 EZ


    This was my last dryland workout before the Albatross meet, and I decreased the weight somewhat. I'd have liked to do more core work, but I am avoiding planks. I am going on the offensive with my elbow. I have a chiro/ART appt on Wed and an appt with an elbow specialist on Thursday. Elbows are notoriously slow to heal. I highly doubt that I would get a cortisone shot. But I will likely do PRP to jump start the healing if that seems like the best option. At least my bicep tendon seems fine now!
  8. Sunday, February 14, 2016

    by , February 15th, 2016 at 03:36 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    57F Air, 63F Water
    Surf at 2 ft

    1.5 Mile Swim
    In warmer weather there would be about 16-20 swimmers, but today it was 6 of us. Everyone had wetsuits on except for Heather Roku and I. However, I do not consider myself a cold water swimmer at this point. If I owned a wetsuit I would be very tempted to wear it, but so far I have managed to swim up to 30-40 minutes in low 60s water.

    Since there have been multiple high wind storms the last four weeks our normal large "easy to see" orange buoys are not on the water until more consistently calmer weather. So sighting off the smaller white buoys is a challenge even with moderate 1-2 ft waves. Thankfully there are a number of excellent land base sight points that make navigation reasonably accurate, and this case it was the La Playa Resort building about three fourth mile north of VB.

    The waves were breaking on to the beach from the NW with about 10 mph wind and low tide occurring in about two hours. At first, when getting started the water feels really cold where my hands and feet are numb, then feels OK after swimming 5-10 minutes. I always enjoy swimming into surf and waves (flat water is nice too). On the way back its fun to surge with the waves coming from behind. When the water is at/or over 70F I will do two loops of this course.

    Afterwards on the beach, I have to move quickly to go change because even with the sun warming up the morning, I can start shivering though I have my jacket on. So only minimal socializing, and then its a quick change, into my car for the 35 minute drive home. By the time I am almost home I begin to feel more normal again.
    Swim Workouts
  9. Sarasota Y Sharks Masters 5:30 AM Workout 02/16/2016

    by , February 15th, 2016 at 12:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:10
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick

    4 X 250 pull 3:45
    1/2: negative split
    3/4: 150 cruise/100 fast

    1 X 400 IM 7:00
    4 X 50 free 1:00
    1 X 300 IM 5:15
    4 X 50 free 1:00
    1 X 200 IM 3:30
    4 x 50 free 1:00
    1 X 100 IM 1:445
    4 X 50 free--swim down-- 1:00

    Swim Workouts
  10. Balancing increased fees with returning members

    by , February 15th, 2016 at 01:00 AM (Questions from Coaches)
    Q: I need to increase my program fees to meet expenses but I'm afraid I'll lose members. Any suggestions?

    A: Most Masters swimmers participate in USMS clubs and workout groups for the coached workouts, access to pools at convenient locations and times, as well as the social benefits of a group activity. Knowing your swimmers and what they desire from your program will help you overcome a financial shortfall.
    Before raising fees, evaluate if you can reduce or eliminate certain expenses that won't result in a diminishment of the benefits your swimmers value most.
    Remember, youíre dealing with adults who choose to come to swim.

    Look to reduce the following expenses if they apply to your program:
    Lane rental. Can you renegotiate the cost of the rental fees? Would the rental rate be reduced if you were organized as a nonprofit entity? Can you barter for reduced lane rental fees by volunteering your time or the time of your programís members for events held at your aquatic facility? Can you reduce the number of lanes you are currently renting?
    Lifeguard fees. Can the Masters coach with current lifeguard and first response certification eliminate the expense of a lifeguard? Before implementing this change, know your local regulations. Determine if one individual can have duel responsibilities such as serving as the coach and lifeguard at the same time. Also, review your facilityís Emergency Action Plan for compliance issues.
    Insurance. Take advantage of the USMS insurance policy for liability and excess accident coverage. When properly in force, the USMS insurance policy protects coaches, athletes, and facilities.
    Coachesí compensation. Iím a huge proponent for Masters coaches being paid handsomely for quality coaching. Unless youíre being paid a wage thatís outlandish, stand firm on this expense line item. The health and longevity of the program depends on your wellbeing.
    Travel expenses. Many Masters coaches travel to swim meets with their program. Depending on the size of your group, many hotels will offer group discounts. If the meet host hasnít arranged discounts with the local lodging establishments, call and ask hotels for a discounted room thatís cheaper than the normal room rate. In some cases, based on the size of your group, the hotel may be willing to offer one or more complimentary rooms. Look for hotels that offer free breakfast, free parking, and shuttle service.
    If youíve trimmed expenses and still have a financial shortfall, consider other sources of revenue before increasing program fees. Additional revenue sources are:

    • Lesson program
    • Fundraisers
    • Sponsorships
    • Events Ė hosting swim meets and clinics
    • Merchandise sales
    • Organized swim vacations
    • Volunteer services
    • Grants
    • Gifts

    Part two of this series will expand on these and other sources of revenue you can develop.
    Once the adults in your program know that youíve been diligently trying to keep program fees from increasing while maintaining those benefits that are important to them, such as ample lane space, they may be more willing to pay a higher program fee.
  11. Sprinter's Delight, Sunday, Feb 14

    by , February 14th, 2016 at 06:34 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Bethel Park

    Warm up:

    500 various
    100 scull
    4 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    6 x 25 burst SDK w/fins + cruise @ 1:00
    100 EZ

    3 x burst SDK to 15m from the blocks, cruise back
    50 EZ
    3 x burst SDK from the blocks, cruise back
    100 EZ
    4 x burst SDK @ 100 pace from the blocks, cruise back
    -- 2 forward, 2 back
    100 EZ
    3 x (25 AFAP from the blocks + 75 EZ)
    100 EZ

    4 x 25 back @ 100 pace @ :45
    -- first one from the blocks
    -- Stopped after 4 bc it was too frustrating. Had to kick on my side from the shallow end and there were no backstroke flags in the deep end.
    100 EZ

    8 x 25 fly w/fins @ 100 pace @ :45
    -- 11-12s
    150 EZ

    6 x burst SDK from the blocks with a parachute, cruise back
    -- did 15 kicks, couldn't quite get to the 15 m mark
    150 EZ

    Total: around 2800


    I loved this workout! I am so very glad that the lifeguards let you go off the block at Bethel Park, and that the deep end is very deep. I think I counted 20 starts altogether. I wore an old tech suit for the workout bc I wanted to do a kick count check. The only thing I did on an interval was the 100 pace 25s. Everything else was max rest, and the workout took 90+ minutes.

    The only negative was that my elbow is still bothering me, and it hurt to pull up on the backstroke starts. I realize that I haven't done any dedicated kick sets lately. So I think I'll have a kick heavy week (not that my swimming isn't already kick heavy ...). I may make an appt with an ortho just in case it doesn't improve. I feel like I've been on a roll with my training and I don't want any interruptions!

    Updated February 14th, 2016 at 06:41 PM by The Fortress

    Swim Workouts
  12. Saturday, February 13, 2016

    by , February 14th, 2016 at 07:41 AM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 63, pool at 84
    Sunny, 72% humidity

    Warm Up
    200 Fr/200 Ba/100 Br-2kick/1 pull

    Set 1
    8 x 25 Drill Reverse IM order
    8 x 50 Free desc 1>4
    Kick: 2 x 200 by 50 back/side/dolphin/side

    Set 2
    Main 2xs
    3 x 100 @ pace
    3 x 100 pull @ 10 sec. faster than pace
    3 x 100 fly/free w/ snorkel
    3 x 100 FRIM @ pace

    Cool Down
    200 EZ choice

    Saturday AM workout with GCST Masters
    Swim Workouts
  13. Week 176 - Saturday

    by , February 13th, 2016 at 11:44 PM (After a long rest)
    This is a late post. I have been on the go since 6am this morning and I am only now back at the house. I skipped swimming today's meet so I could be on deck as coach(I had a lot of my kids swimming) and dad. I realized I just could not do all three. My daughter had another good meet dropping another 2 seconds on her 200 free and a second on her 50 free.

    This is mornings workout was fun since we did a short warm up and then did some swims from the blocks.

    warm up
    600 free with snorkel
    8x50 kick on 1min

    200 free from the block - 1:53.9
    200 easy while heat 2 swam
    200 free from the block - 1:52.7
    200 easy while heat 2 swam
    100 free from the block - 52.3
    100 easy while heat 2 swam
    100 free from the block - 52.2
    100 easy while heat 2 swam
    50 fly from the block - 27.9
    50 free from the block - 24.7

    warm down
    200 easy

    i felt hideous on the first 200 and tom said my kick stopped on the second 100. On the second 200 I felt much better and worked my kick on the second 100. I finally felt good on the 2x100s free and these times were pretty good after doing 2 quick 200s. We were running out of time and as we dropped the distance the time between the swims got less and less. My 200s were ok, the 50s sucked but I was happy with the 100s.

    My kids swam great today. Tomorrow I am back on deck.
    Swim Workouts
  14. Workout 02/13/16: morning

    by , February 13th, 2016 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    Yesterday my wife and I spent the day together, which was a nice treat. We enjoyed a couples massage and then took in an open house at R. John Wright Dolls, which are made in our town. My brother-in-law Dave works here so it was a great opportunity to see what he does. Here is one of their dolls; Dave hand cut each axe from wood...

    This morning I met with some old co-workers for breakfast, a fun time of catching up. I was able to hit the pool with the Masters folks for some good open water based sets...

    Nick White's Surge Power Workout
    2 x [100 swim, 50 kick, 100 pull) [did an extra 100 im drill]

    Power-interval set: [I used snorkel, team did 150's]
    8 x 200 yards as:
    1-4 on 2:45 pull with paddles
    5-8 on 3:00 swim focusing on high elbows and catch

    Masters Minute

    Surge: Sprint-interval set: [team did 75's]
    9 x 100 on 1:30, rotating a 50-yard sprint through the set
    #1: 50 sprint, 50 race pace
    #2: 25 race pace, 50 sprint, 25 race pace
    #3: 50 race pace, 50 sprint
    Repeat twice

    Team work on starts, then I helped a new lady with stroke work.
    100 loosen and out
    (Masters/Rec/ 3200 yds/60 min)

    A nice workout that I do every so often. I was able to hold 2:30's on the 200's and 1:10's on the 100's. Melissa, Rachel, and Kevin swan with me, while Matt, Marie, and Tom were on their own.
    Tags: power surge
    Swim Workouts
  15. Friday Feb 12

    by , February 13th, 2016 at 11:21 AM (The FAF AFAP Digest)

    rehab ex
    streamline crunches, 2 x 50
    straight arm dips, 75 x 3 x 15
    extreme angle squats on high boxes w/plate, 35 x 4 x 8
    leg press, 225 x 4 x 6
    glute isolator, 60 x 3 x 6 each leg
    back extensions w/plate, 25 x 3 x 10
    star jumps, 5
    knee tuck jumps, 5
    squat jumps w/DBs, 5
    single leg stand on flat side of bosu in streamline, 1:00 each leg

    20 minutes stretching/yoga

    Swim/SCY @ Pitt

    Warm up:

    400 (did 350)
    4 x 50 kick @ 1:10
    6 x 50 paddles & buoy @ :50
    -- I did 6 x 25 w/paddles @ :50 : odds = scull, evens = no breath free
    50 EZ

    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    5 x 100 @ 1:30
    -- No, did 6 x 25 breast @ 100 pace + 100 EZ

    6 x 50 done as: 25 w/8 SDK + 25 build to sprint @ 1:00
    -- No, did 6 x 25: odds = shooter (no fins), even = EZ
    50 EZ

    5 x 100 AFAP @ 8:00, leaving 1:00 apart
    -- I did 5 x (50 AFAP + 150 EZ)
    1 = Fly w/fins, 22 high
    2 = double shooter w/fins, 20 high
    3 = breast w/fins, 26 flat
    4 = fly w/fins, 23
    5 = breast (no fins), 36

    Total: 2450


    As usual, I was pretty beat last night. I only did 1/2-1/4 of the assigned yardage. I didn't want to do too much before the last test set. I used to do 5 x 50 AFAP very frequently, but haven't done that set in ages and ages. The first three felt pretty good, but the last two felt rough. My quads were burning.

    Bill was saying that the pool would probably be set up long course continuously from March through June. That news did not make me particularly happy. Lanes will be super crowded with Team Pitt club, Team Pitt masters, rec swim and the divers clamoring for space.
  16. Friday, February 12, 2016

    by , February 12th, 2016 at 08:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 52, pool at 84
    Sunny, 61% humidity

    Warm Up
    1200 IM Swim

    Set 1
    3x500 FR on 6:30, desc 1-3 *6:20, 6:12, 6:07
    ...200EZ as 25BK/25FR

    Set 2
    3x400 FR on 5:30, desc 1-3 *5:01, 4:58, 4:55
    /paddles, buoy, tube, snorkel
    ...200EZ as 25Fly/25BK

    Set 3
    4x300 FR on 4:00, desc 1-4 *3:43, 3:36, 3:35, 3:30

    Cool Down
    400 EZ IM

    Busy workload this week, did 30 minute FR swims Tue-Thur at various times and pools.
    Swim Workouts
  17. 2|12|16 SCM

    by , February 12th, 2016 at 06:24 PM (Blog)
    10 minutes various with fins warmup

    22 x 12.5m on 1:00 easy sprint / 12.5m br or kick easy
    • breakout form

    50m nb fr easy
    • horrid turn
    • could've gone another 2m

    10 x 13.5m on 2:00 relay start from side easy fr then flip / 13.5m br or kick easy

    10 each easy relay side dive and glides on about 0:35

    10 x 15.3m turn drills on 0:30
    • evens br / odds fr

    Updated February 12th, 2016 at 10:04 PM by __steve__

  18. Week 176 - Friday

    by , February 12th, 2016 at 05:46 PM (After a long rest)
    I had another great night of sleep and actually somehow either did not set my alarm or turned it off. Either way I woke up about 10 minutes later than usual and went into panic mode. As it turned out I still made it to the pool early and was the first swimmer in the pool. It still amazes me how people will get into lanes and then stand there either chatting or dipping there toe into the cold water complaining how cold it is. Guys, its the same temperature every single day! Ironically the first person on deck this morning was still chit chatting when I was done with my warmup.

    Warm up
    400 free with snorkel
    6x50 catchup on :50

    Main sets
    8x75 with fins done as 25 underwater, 25 stroke, 25 free on 1min
    5x25 free at 100 race pace to your feet on :35
    5x25 free at 100 race pace to your feet on :30
    5x25 free at 100 race pace to your feet on :25
    5x25 free at 100 race pace to your feet on :20
    200 easy
    8x100 kick best average on 2mins
    100 easy
    6x50 breaststroke drills - 25 alternating breast kick and fly kick focused on driving forward with breast arms, and 25 breast arms and flutter kick

    Warm down
    200 easy

    I was not ready for the underwaters and struggled with a little congestion on the 8x75s, but felt much better on the 20x50's. Doing them this way was tough but I was able to hold :12/:13's to my feet. On the best average kick set Tom told me that my daughter is now holding 1:18s and wound me up to try to be at least as quick. I went 1:18,1:19,1:20,1:21,1:20,1:20,1:20,1:19 which I was actually happy with but its now official that my daughter kicks faster than me!!

    Updated February 12th, 2016 at 09:45 PM by StewartACarroll

    Swim Workouts
  19. 2|11|16

    by , February 12th, 2016 at 12:01 AM (Blog)
    20 each on 0:30 turn drills, odds fr /evens br

    20 each on 0:19 turn drills, fr

    fr pull with bands resistance, about 5 x 15 - 25 sec on 2 - 5 min
    • stretch the cords an entire body length more (~20%!) using a dolphin kick with fr (vs 6 - beat).

    Easy weights, whole body. Nothing extreme

    Eccentric RC / teres minor therapy

    Updated February 12th, 2016 at 12:47 AM by __steve__

  20. Thursday Feb 11

    by , February 11th, 2016 at 04:31 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewy

    Warm up:

    500 various
    100 scull
    2 x 25 shooters
    50 EZ

    Main sets:

    6 x (25 AFAP + 75 EZ) @ 2:30-3:00
    -- did these with Water Rat
    -- 2 breast w/fins (11 high-12 flats), 2 free w/fins (9 high-10 flat) and 2 breast dolphin (14s)

    extra 100 EZ

    10 x 25 dolphin kick w/board @ 100 pace @ :40
    200 EZ

    5 x 100 backstroke kick w/fins done as: 75 UW 15 m+ each length + 25 EZ
    100 EZ

    Total: 2400


    Water Rat got there before me and was doing some AFAP 25s. We did get to do the last six together, which was fun. I felt great on those and my times were pretty fast. Then I felt horrible on the kick set and decided that I needed some rest. My elbow is still really bothering me. I am persisting in doing the flexbar exercises. But I think I'll have to stop all upper body weights and any yoga moves like down dogs that put pressure on the elbow. This isn't all that bad since I was going to knock off weights for 2.5 weeks before the Albatross meet anyway. It's just a bit annoying. I had a decent string of being injury free after my broken finger healed. I'd like it to heal fast and keep that streak going. It's a tad worrisome bc last time I had elbow pain, it was a partial tear. Damn flexy joints!

    Bill said there would be a couple test sets on Friday. Sounds truly dreadful for the end of the week.

    Updated February 12th, 2016 at 03:06 PM by The Fortress

    Swim Workouts