LCM@FGCU Aquatic Center Air temp 76 Water temp 78 Partly cloudy, humidity at 68% Warm Up Bands 400 BK as 2(50K,150DPS) 200 BR as 2(25K, 75S) w/snorkel 200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel 200 FR as 50K, 50RA/LA, 100 CU w/snorkel 1x50 as 25 Fly-Fast/25 BK-EZ *14.0 1x50 as 25 BK-Fast/25 BR-EZ *15.8 1x50 as 25 BR-Fast/25 FR-EZ *18.7 1x50 as 25 FR-Fast/25 BK-EZ *13.2 *Set 1* 3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3 *36-34, 36-33, 35-32 *37-33, 35-33, 35-32 *38-32, 35-33, 34-31 ---200 Bk *Set 2* 2(4x25 dive 25s, walk back) Fly *13.4, 13.2, 13.3, 12.8 FR *12.7, 12.4, 12.5, 12.0 ---100 BK *Set 3* 4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube *2:44, 2:42, 2:38, 2:37, right into... 6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube *1:21, 1:20, 1:19, 1:18, 1:17, 1:16 ---100 EZ BK ---10x50 BK Kick/RS-LS on :50, w/fins *38-34 *Set 4* 4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim) /with snorkel-agility paddles-fins *3:42, 3:40, 3:37, 3:33 Warm Down 400 BK/FR DPS 2x50 FR SPL-24 Comments FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far. Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing. The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set. Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.
Drylands: RC/scap, 10 min power wheel roll outs, 2 x 15 crunches on yoga ball with feet on wall, 2 x 25 long arm crunches, 2 x 50 twists w/30 lb ball, 2 x 15 captains chair leg raises, 2 x 15 hip abductors, 100 x 4 x 8 low row negatives, 70 x 3 x 8 glute isolator, 70 x 3 x 8 each leg tricep press, 80 x 4 x 8 overhead squats w/bar, 15 knee tuck jumps, 10 handstands, 10 Swim/SCY/ Solo: Warm up: 600 various 8 x 50 w/agility paddles @ 1:10 odds = front scull evens = caterpillar fly drill 8 x 25 shooters w/fins 50 EZ Main Sets: 8 x 25 burst + cruise @ 1:00 100 EZ 4 x (100 AFAP + 200 EZ) -- broken for :10 @ 25s -- the last length of fly was dreadful and I wasn't even going real AFAP 6 x 25 w/chute @ 1:00 150 EZ Total: 3050 ~~~~~~~~~~~~~~~~~~~~ This was first back to back dryland + swim double since .... May? April? I was pretty tired after, especially since I had done a hard workout the day before. I'm kind of sore today. I noticed that I did 11 spins between 60-90 minutes in August. I can't say it helped my swimming even one little bit! Tonight is my first night coaching Team Pitt Masters. It's stroke night and this is the workout the A lanes are doing. It's somewhat different than what they're used to doing ... hope I'm not unpopular. WEDNESDAY: STOKE, A GROUP Warm up: 2 x through 100 free 100 stroke 100 Pull 100 Kick, work UWs Main Sets: 5 x 200 free w/paddles @ 2:30 1:00 rest 3 x (5 x 100 stroke) @ 2:00 R1 = swim, first 50 fast @ 100 pace, second 50 smooth R2 = IM, option: 5-7 SDKs off each wall for fly/back/free R3 = kick, first 25 fast 100 EZ 8 x 75 (25 drill + 25 perfect stroke + 25 fast) @ 1:20 -- 2 of each stroke 50 EZ 1 x 200 AFAP stroke, broken @ 50s for :10 200 EZ Total: 4450
Wednesday 9/4 AM only LCM 500 swim (150 FR/100 BK) 6x50 @ :10 rest FR w/ strapless paddles 2R/2L/2 swim 6x50 @ :10 rest 25 side-glide/25 swim (alternate sides) 12x150 @ 2:20 D1-3 6 - swim 6 - pull w/ buoy + paddles + snorkel 4x100 @ 1:40 kick w/ fins 6 fly kicks off each wall 4x100 @ 1:30 swim w/ strapless paddles w/ perfect technique Total: 3700
SCM WARM UP: 4 X 100 1:50 1 X 200 3:30 4 X 100 1:40 1 X 300 - 1 X 200 kick 4:30 4 X 100 kick 2:15 1 X 100 swim 1 X 50 moderate 1:00 1 X 100 fast 2:00 1 X 50 easy 1:00 1 X 50 fast 2:00 Four rounds, choice. 2 X 300 4:30 2 X 200 3:00 4 X 100 1:30 Swim or pull WARM DOWN: 4 X 50 easy 4600M
Tuesday, September 3 500 swim (alternate 100 swim/50 kick) 3 x (100-75-50-25) 20 seconds per 25 pull 3 x (200 on 3:20 fly/free/back/free/breast/75 free then 150 on 2:30 fly/free/back/free/breast/free then 100 on 1:40 fly/free/back/free then 50 on 50 fly/free) 3 x 100 on 10 sec rest swim/kick/swim/kick 50 easy 3100 yards I enjoyed my Labor Day weekend and was a bit slow to get started today. My son did a project last year on Spindletop which was one of the first large oil wells in Texas so we made the trip to Beaumont to see the site. On the way home, we stop at an alligator rescue place and saw the alligators and snakes. Yesterday, I found myself in a recurring predictament with the evening work-out where I was a bit too slow for the one group but a little too fast for the next group. I can keep up on sets that are less than 1000 but for longer things I generally need a little more rest. Yesterday, I felt bad because I lapped someone on the first 200 of the main set and then that person changed lanes (when he would have probably been perfectly fine with us). I think I'll have to communicate better when I change lanes.
Updated September 4th, 2013 at 02:53 PM by MaryR
Wed Sep 4th, 2013 Whitney Coached SCY 6:00 - 7:30 dove in around 6:10 swam with Alan & Sally Beside Larry, Gull, Jim, Marcio & Tyler Lifted Mon Warm up swim till 6:18 Main Set 10 x 25 FL on 40 FAST went 13's & 14's dove lase went 11 500 8 x 50 BR on 1:20 FAST 36's & 7's 500 6 x 75 BK FAST on 2:00 50's dove last went 42 500 4 x 100 FR FAST on 2:30 58's dove last went 55 Next Meets: Not sure yet, talked to David Guthrie yesterday, considering one 2 or a few SCM meets in Nov & Dec Might do Rowdy Gaines Classic Fri Oct 11 - Sun Oct 13 Nov 9 - 10, 2013 - Short Course Meters WMST 2013 November Classic Shenandoah, TX 77385
Updated September 4th, 2013 at 02:36 PM by ande
I was very tired and sore this morning and despite feeling better after the warmup today was a tough workout day. Warmup 400 free with snorkel 6x50 catchup on 45 Main set 6x200 IM on 2.45 4x50 kick on 1 min 4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55 4x50 kick on 50 4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55 4x50 kick on 45 100 easy 12x100 free on 1.10 descend 1-4, 5-8, 9-12 Warm down 200 easy Total 4400scy One of the junior racers shared a lane with me this morning. She is going to be an awesome 400 swimmer and at 11 is amazing. She pushed me on all sets including the 12x100s where she wore fins, but still made the interval! I am beat and tired and feeling old today. Hopefully I can get a good nights rest tonight and will feel better tomorrow.
The last few days my allergies are starting to hit for fall but local honey is not helping this time. Broke into the Alegra this time. Since my back is still locked up I did some fly and since my head was stuffed up and I couldn't breath through my nose I used my snorkle with the nose clip so I felt more normal. 500 free 500 free kick w/zoomers 5x200@3:00 free w/snorkle, paddles & bouy could not go fast at all today went 3:00, 2:51, 2:49, 2:51, 2:51 not good 8x25@:45 shooters w/zoomers 2x100 fly kick on back w/zoomers 8x25@:45 torque drill w/paddles 4x50@1:00 fly w/zoomers held :46's and felt great on these 200 1 arm fly alt 25 rt/25 lt 200 free EZ Total 3200 yards
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