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  1. 1|29|13

    by , January 29th, 2013 at 10:16 PM (Blog)
    SCM - club during lunch and PT

    500 free

    SET I
    3 x 50 @ 3:00 free
    • 38 - 39

    SET II
    4 x 25 @ ~3:00
    1. free
    2. free, 98.5% - 20 strokes, about 14 sec
    3. flutter kick - 18-19 sec
    4. free from a dive - 19 strokes, about 13.5

    4 x 25 @ 1:00 HUDKF (head-up dolphin kick free)
    • hypoxic
    • 16 - 18
    • on 3rd and fourth had to abandon HUDKF on last few strokes for need of air

    SET IV
    8 x 25 @ ?
    • fly, bk, and drills

    SET V @ 0:45 flutter kick
    • 25's

    After work it was nice and sunny so I went for an easy 2 mile run in about 18:00. Then went to the gym and stretched, worked torso, calves, few easy weights then did 12 vertical drops with subsequent jumps.
  2. Tuesday, Jan 29 - Too Tired

    I just didn't have it today. The culmination of too little sleep this weekend (my daughter's sleepover and a night on the concrete floor at the McWane Center in B'ham), the drain of being in court all day Monday to testify in a case (today also), dealing with some family matters, and hard workouts on Saturday and Monday. Any way, my arms and shoulders just didn't have any strength or endurance. So I cut my workout short figuring the swimming really wasn't do me any good. Maybe tomorrow will be better.

    Ray and Keith were back, so I started with them. The other group had Roger, Peter, Dave, Dave, Meredith, and Danny.

    2x100 Free/Back
    5x300 on 4:30 Free, Free, Back w/pddls, Back w/pddls, Free w/pddls
    100 Back/Breast
    2x200 Free on 3:00
    400 Kick
    100 Free/Back
    5x100 on 1:30 Bk/Bk/Bk/Fr/Bk w/pddls
    100 kick
    6x50 Alt. Breast/Free on 1:00
    6x50 Back w/paddles on 1:00
    4x50 Alt Breast/Back
    3x100 Free on 1:45

    4400 yards
    90 minutes
  3. Tuesday 1/29/13

    Tuesday 1/29

    AM Crossfit and PM SCY



    1:00 on/ :30 switch for the following:
    rowing machine
    rope climb
    reverse push-ups
    back extensions on GHD (glute-ham developer)


    3x deadlift
    3x cleans
    Weight was added incrementally. The goal was to keep adding until fail, and if you failed, you immediately did 5 burpees. There was no time limit, I was working with 2 other guys so my rest was the time it took them to do their reps and then re-rack the weight.
    Results (by round): 75 lbs, 95, 105, 115, 125, 135, 155 (Failed on cleans)

    PM swim:

    400 R.I.M.O. 50 dr/50 sw
    8x50 @ 1:00 I.M.O. 1 drill/1 build

    2 @ 4:00 AE (3:26, 3:21)
    2 @ 3:50 RED (3:14, 3:15)
    2 @ 3:40 RED (3:16, 3:15)
    2 @ 3:30 BEST AVG (3:10, 3:09)

    2x (all BR)
    4x25 @ :35 swim w/ buoy
    4x50 @ 1:05 swim w/ strapless paddles + fins
    4x75 @ 1:20 swim w/ fins kick 15M off each wall

    100 EZ

    Total: 4500

    My groin felt really sore after doing the meet plus 2 soccer games on Sunday. I rested it yesterday and it was still sore today, which made it a tough pill to swallow working on my best stroke today and not being able to kick. I felt REALLY GOOD on the 300s though. Nice and smooth, kept my heart rate in the appropriate zones. Hoping my groin feels better by the end of the week. I need to figure out why it only hurts during/after swimming breaststroke IN A MEET!
    Swim Workouts
  4. Workout 01/29/13:

    by , January 29th, 2013 at 07:35 PM (Maple Syrup with a Side of Chlorine)
    Warmup: 200 FR/200 BK?200 IM drill

    6 x 100 FR on 1:30 (mixed some 50'sBK in there)
    6 x 100 on 2:00 (2 kick, 1 IM)
    4 x 50 on :60 (Stroke IMO down, FR back)

    200 loosen and out
    (Solo/Rec/2200 yds/40 min)

    Had a busy weekend at work, with the store's grand reopening on Sunday. Some fun events in the different departments, and we were provided with breakfast and lunch - bonus!

    I had planned to swim yesterday but there was a power outage at the Rec (also my street) for a little over an hour, so they closed. This after basketball didn't happen yet again on Sunday. Was not weather related (although we had a mix of snow/sleet/freezing rain), but rather a fire at an apartment building at the beginning of the street - all ok. Men's group was also canceled, so I just relaxed at home.

    Day off today, but I think I am getting another bout of the sinus crud. Two hour delay this morning was a nice treat for extra sleep, and I took a nap during lunchtime adult swim. I was going to skip tonight as well, but decided that a stretch-out swim would be beneficial so I didn't push the intervals too much. I'll be heading back in a bit to oversee the Masters practice, then home to an early slumber.
    Swim Workouts
  5. Tuesday, Jan. 29

    by , January 29th, 2013 at 06:45 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ
    10 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    100 EZ

    5 x 20 dolphin kick, dive off side w/parachute, 15 fast kicks, cruise back
    50 EZ
    5 x 30 dolphin kick, dive off side, kick fast to 15 m, cruise back
    100 EZ
    5 x 35 free @ 100 pace from dive off side + 65 EZ
    -- ugh, free felt awful after yesterday's explosive pullovers
    100 EZ

    8 x 25 right side burst dolphin kick @ 1:00
    100 EZ

    4 x 25 torque drill w/parachute and agility paddles @ 1:00
    50 EZ
    4 x 25 torque drill w/paddles @ 1:00
    100 EZ

    4 x 25 breast w/fins & parachute BA @ 1:00 (19s)
    100 EZ
    4 x 25 breast w/fins BA @ 1:00 (13 flats)
    200 EZ

    Total: 3300


    Worked on short bursty bits and the chute today. It doesn't seem like much, but I'm quite bushed. The chute is very fatiguing! I will definitely be doing a recovery workout tomorrow.

    I need to sign up for the Albatross meet soon. Jeff is going to strictly enforce a swimmer limit, and this is a popular meet. I always use it as a pre-nationals quasi-taper meet to get some fast SCM times. As usual, I'm not sure what to swim. I just know I want to lead off with the 50 back. I'd like to do the 100 IM and 50 fly, but they're too close. I'd like to do the 100 fly, but not before the 50 back.
    Swim Workouts
  6. Tuesday, January 29, 2013

    by , January 29th, 2013 at 06:44 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 75, pool at 80, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS ABPT
    300 FR Kick
    500 FR as 5(1x50 Kick on :50, 2x25 Swim on :20)

    • 50 Kicks were 45-43, 25s were 14s, last two 13

    *Set 1*
    400 BR Kick as 100/bd, 100/snorkel
    300 BR 50 Kick/50 Swim w/snorkel
    6x50 BR on :20 rest 25 K/bk, 25 Swim DPS ABPT

    *Set 2*
    400 BK Kick as 25 steady/25 FAST w/8-10 SDK
    200 BK as 50 Double Arm (DA) DR/50 Swim w/strong kick
    200 BK Swim as 25 steady/25 FAST w/agility paddles
    2(4x25 BK on :40, 1:00 rest)

    1. 16-15-15-15
    2. 14-14-14-14

    300 DPS FR ABPT w/agility paddles

    *Set 3*
    400 D Kick as 100/bk, 100/bd
    4x150 FLY on :30 rest as 25RA/25LA/50DA-on-bk/50 Swim
    ---1,3 w/agility paddles - 2,4 without
    2(4x25 Fly on :30, 1:00 rest, then on :40)
    ---each round; 2x25 w/agility paddles, 2x25 without

    1. 14-14-14-14
    2. 13-13-13-13

    300 DPS FR ABPT

    *Set 4*
    3x300 FR on 1:00 rest w/snorkel-agility paddles
    steady state swimming ABPT

    *Set 5*
    8x25 FR on :20

    • 13-13-13-14-14-13

    3x50 FR on 1:30

    • 28, 28, 27

    Warm down
    400 BK DPS ABPT

    Disclosure - below are rambling long comments, so feel free to skip if found to be tedious, boring, nerdy and self centered.

    Sore from speedwork with/without paddles during the recent seven days, dryland was mostly core, stretching, bands, and some maintenance strength, but no heavy stacks. Returned to the full dryland program last night, which along with yesterday's swimming workout led to some soreness and fatigue coming in to today's swimming session. Frequent brief band sessions, stretching, managed nutrition, and good sleeping certainly help to minimize what could be far more soreness and fatigue.

    Warm Up - The 500 FR with 50 kick then 2x25 on :20 was challenging and fun to do and will do more variations on that. The increase in kicking sets during last several weeks was obviously to get stronger and faster in kicking, but the real mission is more than just fast kicking in itself, but to use that kick consistently when doing the full stroke. A strong steady kick makes my overall stroke more effective, efficient and faster - also at a cost of more energy, so at least for the 1650 and down, training to use a solid kick all the way.

    Set 1 - While my breaststroke is basically good form, in no way am I a natural at the stroke. I could not do it in high school, and it was only after playing two seasons of college waterpolo, then club polo for several more years, that I became proficient in BR kicking. Today I did BR drills, moderate swimming, but no BR speedwork. That is because this last weekend in the little community pool, when starting some fast 12.5 BR bursts after doing a lot of FLY bursts, I went too hard with too wide a kick on the first one. It was not very smart, more like a novice - should have known better. The result is one minor subtle strained groin in the right leg. I have been fortunate over the years to avoid most kinds of swimming related wear and tear on the body, but I know how these things can linger. So now doing a very narrow BR kick being careful not to engage that vulnerable area, along with stretching it, rubbing in muscle relief lotion before, during, and after the workout.

    Set 2 - My backstroke continues to improve even though I do not work on it during the weekends in my little pool. However my SDK capacity is not any better and it was a struggle to even get to 8 SDKs off the wall. I will have to write some specific SDK into the program more consistently. Did the 25s without any paddles, not having done BK speedwork recently. The first round of 25s doing 15 was good, then after 1:00 rest, it was all 14s on the second round - and they were not 14s turning to 15s, but 13 coming in with 14 at the touch - an excellent effort. Somehow this year I have found a way to engage a bent elbow catch or EVF as soon as my arm slides in the the water.

    Set 3 - The agility paddles are the only paddles I have ever been use to swim butterfly. These paddles, with careful focus, can really help set up the EVF catch with elbows near the surface without excessive undulation. They slow down my tempo a bit for now, but over time I expect to come closer to the tempo without them. Today the 25 times were the same with/without because without the paddles the tempo more fluid and faster. But the paddles really facilitate the hand feel for a fast quick high elbow catch. Have said all that, today was also the first fly speedwork (other than 12.5 bursts on the weekends) in a long time, so while the 14s were good, the 13s made me smile.

    Set 5 - On the days with more speedwork, doing lots of carefully managed warm down between sets prevents the quality of the next set from being diluted with too much residual fatigue. A good warm down really does clear the body more than hanging on the wall. The little freestyle set of 8x25 on :20 followed by 3x50 on 1:30 is designed to do FAST swimming for speed with quality form when tired and weary accumulated over the workout. The warm down after that is very important to leave the pool only when the stroke feels good at the ABPT level.

    Updated January 29th, 2013 at 10:26 PM by fdtotten

    Swim Workouts
  7. Week 17 - Tuesday in Tampa

    by , January 29th, 2013 at 03:32 PM (After a long rest)
    I swam with the University of Tampa masters this morning. The swim was outdoors and the pool was quite warm. I suspect in the 80s. By the end of the workout i was feeling pretty dizzy.

    6x150 free

    Main set
    5x50 descend 1-3, hold 4 and 5 on 40. I went 33,32,31,31,31
    200 fast i went 2.05
    50 easy
    10x25 one arm pull on 30
    5x100 on 1.15
    10x25 one arm pull on 30
    5x100 on 1.15
    8x75 on 1min

    Warm down

    Total 4000

    I struggled with the structure of the workout today. I am getting used to building yardage throughout the workout and the stroke work today was where i was just getting going. Probably a good thing for me to focus on but not where i am used to doing this. With that said i enjoyed visiting a new pool and training with a new group. I am spoiled with our facility where the water is race temperature all the time and the facility is ultra modern.
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -01/30/2013

    by , January 29th, 2013 at 03:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 kick 1:45 1:40
    Two rounds. Round 1 intervals left, 2 right.

    4 X 100 IM 1:45
    1 X 100 stroke 2:15
    Three rounds. Round 1 stroke:fly 2:back 3:breast

    1 X 200 2:40
    1 X 100 fast 2:40
    Free, pull or swim. Four rounds.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. 01.29.13 - Monday workout

    by , January 29th, 2013 at 11:31 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Danny, Meredith and Roger. Dave, Ray and Keith did their own thing a couple lanes over.


    600 Warm up
    200 IM, 12.5 kick/12.5 swim

    2 rounds of:
    * 4 x 25 - :40 Shooters w/ fins, IM Order (Front, back, sdk w/ br pull, flutter)
    50 Easy

    8 x 25 -:40, IM order; Odds build, evens fast
    50 Easy

    8 x 25 - 1:00 burst 15M + cruise
    50 Easy

    3 rounds of
    * 4 x 50 IM Order - 1:30, break for :10 @25
    * 1 x 50 Easy
    100 Easy

    3 rounds of
    * 5 x 50 kick w/fins - 1:30, odds afap, evens easy
    Did middle round br kick w/o fins. Made sub-:40s (:37.5 on one). Didn't think I could do that.
    50 Easy

    1000 Timed, alternate 100 Pull w/ 100 Kick (13:20)

    200 Cool down

    (4400 Total)
  10. Monofin Play Day

    by , January 29th, 2013 at 08:25 AM (Mixing it up this year)
    Today I was just sluggish, having trouble sleeping again so after 2 hours just laying in the bed it was time to go to swim practice.

    500 Free every 4th lap streamline kick on back
    500 free kick w/zoomers every 3rd lap fast

    Monofin Play Day
    8x25@:05RI fly scull w/monofin & snorkle
    8x25@:05RI torque drill w/snorkle & strapless paddles & left the monofin on just didn;t use it
    8x25@1:00 fly sprint w/monofin went 17, 16, 16, 15, 15, 15, 15, 15 this really took alot out of me the first 3 I had a problem with my rhythm the last 5 were fantastic for me and left me huffing and puffing
    200 fly kick on back w/monofin
    200 1 arm fly drill alternate arms each lap

    500 Free every 4th lap kick streamline w/snorkle maintain a 6 beat kick

    Total 2500 yards
    Swim Workouts
  11. Mon, Jan. 28, 2013 7:00-9:00pm New yardage record

    by , January 29th, 2013 at 02:02 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a little different practice. Basically it was going to be a somewhat self-directed day, as the coach would give the sets, but then he was pulling the swimmers out one by one to talk about their meet last weekend, and also go over the end of season goals for whatever meet they're shooting for, whether that be the A Champs, Sectionals, Sr. Sectionals, etc. I was the only one who didn't get pulled out for any special talk... But I did get to practice all by myself in lane 6 tonight which was a big plus. I basically had free reign to do what I wanted, so I just took John's sets, which were basically easy/recovery, and twisted them a bit to be a "high score" on my 1 workout yardage as a masters swimmer.

    Assigned/[What I did]


    1000 Free [1200 Free]
    500 Kick w/ board [another 1000 Free]
    1000 Free Pull breathe every 3 [1000 Free Pull neg. split] went 6:00/5:50 by 500s - 11:50 total
    [300 EZ Free] while they finished up
    (3500/3500) <--we were at 7:44pm here, so with my 1:00 or so breaks between each 1000, I'm movin'!

    10 x 100 IM @ 2:00 stretch out [15 x 100 IM @ 1:30] held 1:18-1:20s
    (1500/5000) ~8:10pm now...this makes me more confident that I can make my 5000 yard swim-a-thon in under an hour next month.

    10 x 100 Kick w/ fins & board @ 1:30 [10 x 100 SDK w/ short fins @ 1:30] held 1:20s

    6 x 50 V-Sit Scull @ 1:45 [6 x 50 V-Sit Scull @ 1:30] forearms and hands killing me

    8 x 50 w/ buoy front/mid/finish sculling @ 1:30
    [8 x Free Pulls @ 1:30]
    • Odds 100s (went 1:05/:06s)
    • Evens 125s (went 1:23/:24s)


    8 x 25 Sprints Choice @ 1:00 [8 x 25 Sprint Fly no breathers @ 1:00]

    100 EZ and out

    7500 Yards - not too shabby, and quite a fun workout.
  12. Ugh...

    by , January 29th, 2013 at 01:20 AM (Alex's swim journal)
    I didn't get to the pool until very late today and I was tight, extremely sore from the weekend. I went to bed last night feeling pretty good and woke up this morning with the delayed-onset soreness from yesterday's conditioning--the first drylands session in a week. I can't wait until my body is more fully adapted to those core exercises, etc.

    The swim today was tough, felt like I couldn't get it out of first or second gear:

    400 swim on 7:30 (7:00)
    4 x 100 on 1:50 (alt. pull and fr)
    4 x 50 on 1:00 (fr, desc. :45-:41)
    8 x 100 on 1:45 (alt. pull w/ paddles and free)
    4 x 25 fr on :30 (:18-:20)*
    2 x 50 fr on 1:00 (:40)*
    2 x 100 back on 2:15 (1:45-ish)
    2 x 100 breast on 2:15 (1:47, 1:52)
    100 EZ free

    2500 SCY/48 minutes

    *I initially planned to do at least 10 x 100 fr on 1:45, but was moving so slowly that I decided just to break up the last 200 of this set and try to find a higher gear. Hope tomorrow feels better!