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  1. 1/30/13

    300 w/bouy and snorkel
    200 kick w/fins (various ez SDK body positions)

    30 x 100 done as
    5 x 100 free @ 1:35 build
    3 x 100 backstroke kick r/20
    2 x 100 free @ 1:30 strong swims, work walls
    3 x 100 IM @ 1:45 slow and steady, perfect stroke
    4 x 100 fly kick r/20
    3 x 100 IM @ 1:35 sprint best stroke
    4 x 100 free @ 1:25 maintain effort and pace
    2 x 100 kick r/20 3rd 25 underwater AFAP
    4 x 100 free @ 1:25 descend

    200 w/d


    I liked this one. Mostly because we were mixing up the 100's. I don't think that those sets of 100 x 100's are for me no matter how much switching up there is. Huge difference between 30 and 100 anyways. Everything felt good tonight except breaststroke. I need to get it under control (in my head) for my IM races that are coming up soon.
  2. 01.30.13 - Wednesday workout

    by , January 30th, 2013 at 06:38 PM (Pete's swim blog)
    Storms rolled through early this morning. When I got to my car, I saw lightning followed by the low rumble of thunder. The front was still 30 minutes away so I didn't see much hope of practice. Went back to bed. Dave and Dave met me at 11:30 AM for a lunch swim. I got there a little late and missed warm-ups. Felt sore the whole way through this one.


    3 rounds of:
    * 2 x 50 Pull - :50
    * 2 x 50 Kick - 1:10
    5 x 50 Br - 1:00, descend (made :38 on the last one)
    50 Easy

    10 x 100 Up/down Kick - 1:40 (:10)
    5 x 50 Back - 1:00, descend (:39 on last one)
    3 rounds of:
    * 2 x 50 Pull - :40
    * 2 x 50 Kick - 1:10
    5 x 50 Free - 1:00, descend (:30 on last one)
    50 easy

    6 x 100 Up/down Kick - 1:40 (:05) Base stroke fly
    5 x 50 fly - 1:00, descend (:36 on last one)

    200 Cool down

    (4100 Total)
    Swim Workouts
  3. Wednesday, January 30, 2013

    by , January 30th, 2013 at 06:08 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 66%

    Warm up
    300 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x50 FR Kick on 1:00 desc 1-4
    4x50 FR Swim on :50, 33-33-32-31

    *Set 1*
    4x500 on 7:00, each negative by 250 w/open turn split

    1. 3:00/2:55
    2. 2:58/2:53
    3. 2:59/2:51
    4. 2:58/2:49

    300 BK DPS ABPT

    *Set 2*
    3x500 on 7:00, descend 1-3

    1. 5:53
    2. 5:46
    3. 5:38

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim

    *Set 3*
    2x500 on 7:00, each negative by 250 w/open turn, agility paddles/snorkel

    1. 2:54/2:48
    2. 2:52/2:49

    300 BK DPS ABPT

    *Set 4*
    500 Strong, w/Slim Fins

    • 5:24

    100 D Kick w/bd
    200 Fly EZ as 25 DR/25 Swim
    100 BK EZ

    *Set 5*
    4x25s FR no breath FAST ABPT with :20 rest
    3x50 FR on 1:30, desc 1-3, did 29-28-27

    Warm down
    400 FR DPS ABPT

    I received a workout coach Chuck emailed to me to try with 5000 yds of 500s. As I began the first set, I wondered why was I training for 5K OW swims anyway? Actually I like the 5K OW swim, but it's so intimidating to train as needed. Always in the back of my mind is the feeling that when we line up to start the race, I want that confidence knowing that I have prepared as best I could.

    Updated January 30th, 2013 at 09:53 PM by fdtotten

    Swim Workouts
  4. Wed., Jan. 30

    by , January 30th, 2013 at 05:13 PM (The FAF AFAP Digest)

    700 various

    4 x 50 caterpillar fly drill w/agility paddles @ 1:10
    4 x 25 back shooters w/fins @ :40
    2 x 50 front scull w/agility paddles @ :15 RI
    2 x 50 scull switch drill w/agility paddles @ :15 RI
    2 x 50 DPS free w/agility paddles @ :15 RI
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 50 single arm fly w/agility paddles
    4 x 25 belly shooters @ :45
    2 x 50 feet first scull @ :15 RI
    2 x 50 hesitation back drill w/agility paddles @ :15 RI
    2 x 50 DPS back w/agility paddles @ 1:00
    50 EZ
    200 breast w/fins
    100 EZ

    4 x 100 @ 2:00
    -- 25 shooter + 25 back kick + 25 shooter + 25 back kick
    -- A noodler asked if I was on some experimental blood treatment that hyper oxygenated my blood and allowed me to stay underwater. I wasn't sure if he was serious or not ...
    100 EZ

    Total: 3100


    Just a recovery swim today. I was predictably sore after yesterday's chute-ing. Should have foam rolled last night! Thanks to Frank (fdotten), I bought some small agility paddles. Previously, I had only found the medium size ones. The smaller size will make my shoulders happier and hopefully I can use them with the evilstroke.

    Good article on overtraining:

    Updated January 30th, 2013 at 06:08 PM by The Fortress

    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -01/31/2013

    by , January 30th, 2013 at 03:56 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30

    1 X 200 kick 4:15
    6 X 50 kick 1:10
    8 X 25 sprint kick :45

    $$$40 FIFTIES$$$

    16 X 50 :45 Every 4th fast
    12 X 50 :50 Every 3rd fast
    8 X 50 :55 Every 2nd fast
    4 X 50 1:00 All 4 fast
    **FAST=85/90%=200 pace

    1 X 600 swim down

    Swim Workouts
  6. I'm Baaaack!

    by , January 30th, 2013 at 03:37 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, 1/30/13

    I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder!

    So this is what I did today.

    Warm up (950)
    200 swim - 100 kick - 100 drill - 200 pull (build)
    3 x 50/50 build
    8 x 25/30 with fins #
    #1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast

    Set #1: Main Set (1250)
    100 back build/2:30 went 1:24
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice (drill - swim by 25's)

    100 back as: 50/10sr/50 strong/3:00 went 1:20
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice

    100 back as: 50/5sr/25/5sr/25 very strong/3:00 went 1:18
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice

    100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 went 1:16
    2 x 25/1:00 AFAP free under 15 for these
    100 ez choice

    100 back NS/3:00 went 1:22
    1 x 25 ALL OUT free under 15
    125 ez choice

    Set #2: Kick (200)
    200 continuous kick moderate without board or an equipment
    alternating dolphin/flutter by 50

    Warm down
    200 easy free

    Total: 2600 yards
  7. 1|30|13

    by , January 30th, 2013 at 03:20 PM (Blog)
    SCM - club


    10 x 25 easy free
    • dive from side, do a length, get out, repeat

    the SET
    33 x 25 @ 0:70 free, moderate - easy sprint
    • dive from side and focus on:

    1. entry
    2. torso rotation on first stroke
    3. keep arm mass closer to center at recovery and hand entry Cielo style
    4. tight kick throughout
    5. look straight down while keeping everything riding high (without adjusting stroke propulsion downward to do so)

    Discovered an excellent tip through another's thread about a 100 critique. It was suggested the swimmer should rotate more at breakout. I have been having problems in the area like forever. This first stroke (at breakout and following turns) has always aggravated my shoulder, I've always ignored it could be from being too flat. Simple, but useful remedy

    I also recently recognized my torso shifts in respect to my stroke during sprinting and my rotation is lazy. Need to focus on having a solid core that initiates the stroke (with rotation), and only moves axially.
  8. Wed Jan 30th, 2013

    by , January 30th, 2013 at 01:51 PM (Ande's Swimming Blog)
    Wed Jan 30th, 2013 scy

    Days Till SC Zones

    Swam Fri, Sat, Mon & tue but didn't blog
    Lifted: Tue (1st time since Nov, it was light & short, just to get going again and not get too sore)

    Fri Fast Friday
    Sat Easy aerobic to rest for Sun hour swim
    Mon was tough aerobic stuff and I was fried from Sun and not good for much
    Tue IM stuff

    Whitney Coached
    6:30 - 8:00 dove in around 6:32
    SCY UT Swim Center main pool, north end
    Swam with Mike, Todd, & Chris
    Beside Tyler

    Warm up
    assigned 1500
    did 1400 ish

    Main Set

    4 rounds of
    Rest 1:00
    100 IM fast
    then 400 FR 70% with 3 SDKs off each wall

    8 x 25
    odds: fast from a dive
    evens: easy

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Swim Workouts
  9. Wed, 01/30/2013

    by , January 30th, 2013 at 01:28 PM (Workout Swimmer)
    Had a great day in the pool today. Interestingly enough, my biorhythms are at only 41%. I'm sure there's a lesson in there somewhere. Coach called a very unusual set for a Wednesday. Don't know quite what he's up to. PLUS he advised us that there would be NO Goal sets on Saturday! Perhaps that was to encourage the three of us old ladies to go ahead & come on out!

    400 Back/free
    400 P
    200 K
    400-300-200-100 P Demont on 1:20 base
    100 easy
    8 x 50 K on 1:00
    100 easy
    8 x 100 on 1:20 (held mostly 1:11!!!)
    one min rest
    100 sprint!
    200 easy
    8 x 100 breast/free - first 4 50/50, second 4 75/25 on 1:50/2:00
    200 easy
    Total:4700 SCY

    Despite how lousy I've been swimming last week and longer, I decided to go ahead & enter the Auburn Meet. I figure, what the heck, at least I can compare my times this year to last year at the same meet. Planning on the 100, 200, 500 Fr, 100 & 200 Br, 100 & 200 IM. We'll see about that nasty 200 IM - I usually scratch it. (Maybe I should start my psych up talk NOW)
  10. Week 17 - wednesday with Alexandria Masters

    by , January 30th, 2013 at 09:01 AM (After a long rest)
    Luckily i was able to catch an earlier flight from Tampa(via Miami - still amazes me how you can get a cheap flight somewhere by flying in the opposite direction first) which meant i arrived at the hotel in Alexandria at 7.30 instead of 11.30. I grabbed some food at whole foods before arriving at the hotel and was in bed asleep before 9pm. The alexandria masters have two 1 hr workouts on wednesday and i swam the early one at 5am. They have some great swimmers and Katie Gilmore is one of there nationally ranked swimmers. She trains hard and it was great swimming with her. Although the yardage was fairly short(they have a meet on sunday) it was a good session and i enjoyed it.

    Warm up
    200 free
    150 pull
    100 kick
    50 drill

    4x(50 fast on 50, 100 one arm drill on 1.45, 25 fast on 30, 75 moderate) IM order
    6x50 fly kick on 50
    5x100 odds fast on 1.40, evens breast pull, breast kick/fly kick by 25 on 2 min
    8x75 odds fly,back, breast, evens back, breast, free on 1.30 fast
    100 race pace

    Warm down
    200 easy

    Total 3200

    I went 58, 58, 56 on the fast free 100s in heavy traffic. On the 100 IM i went 1.04 which is really quick for me. My breast has come along really well which is a big surprise. I need to work on my fly endurance and speed. Currently fly is my worst stroke. It was great doing a little less yardage with some more intensity on the 100s.
    Swim Workouts
  11. Another sleepless night hope I don't fall asleep at work

    by , January 30th, 2013 at 08:24 AM (Mixing it up this year)
    Sunday and Monday nights I only got 4 hours sleep just naturally waking at 2am. Last night I just never fell asleep. I don't feel tired, atleast not at the moment. This may be contributing to my muscles not recovering well. MASSAGE TIME!!
    I will try to schedule one this week.

    500 free
    500 free kick w/zoomers
    10x50@1:00 back went 54, 52, 51, 50, 50, 50, 50, 51, 49, 47 a good solid set
    5x100@1:45 w/paddles back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr
    4x50 from block good breakouts, my lower back hurt on these so it was hard getting off the block
    300 various stroke drills w/snorkle
    100 free
    100 breast kick testing my left knee after it popped last night.

    Total 2700 yards
    Swim Workouts
  12. Tues, Jan. 29, 2013 7:00-9:00pm

    by , January 30th, 2013 at 01:42 AM (Fast Food Makes for Fast Swimming!)
    After tonight, I would've rather repeated my 7,500 swim from yesterday again. Tonight was all about sprint endurance, and it gets painful really quickly.

    We had 6 or 7 people in each lane tonight, so it was hectic!!


    300 Free
    6 x 50 V-Sit Scull @ 1:50

    10 x 100 SDK w/ short fins @ 1:20 (basically I missed them all after the first 2)
    super wavy during this

    Main Set (EN3 work):

    4 stations (3 lanes, and 12 1/2 yd. deep tank)
    Round 1: IM
    8 x 100 IM @ 2:30 (held 1:10/1:11s on most, last one 1:09)
    Round 2: Strong Stroke (no way was I doing fly with that many in the pool)
    8 x 100 Breast @ 2:30 (held 1:21/1:22s, last one 1:19)
    Round 3: Free
    8 x 100 Free @ 2:30 (held 1:02/1:03s, last one 1:00)
    Round 4: Short Sprints in deep tank
    20 x ~12.5 Free breakouts @ 1:00 (room for a quick streamline, 4 strokes and look for the wall)

    200 cooldown

    4450 Yards of pain

    I thought I did pretty well considering the wavy crowded conditions. John wants me to try to hold 1:00/1:01s on all the 100 Frees we do like this, with my goal of reaching the 5:00 mark in the 500. I actually find it easier to do that on the 1:30 interval rather than the 2:30 interval. Less time for lactic acid buildup.
  13. A double today!

    by , January 30th, 2013 at 12:53 AM (Alex's swim journal)
    First time I've done this in a long time, but I was so sore still today from Sunday, that I was having a hard time convincing myself to get in at all. By the time I did finally get to the Y this morning I only had time for a quick swim because of a meeting at work. I convinced myself that this was ok, because it was supposed to be another drylands conditioning day anyway. So, I figured I would break it up... swim on the way into work and then stop back by on my way home in the evening to do a quick drylands workout.

    The AM swim was a quick 2200/51 minutes; I was miserably tight and, though my times were a little faster than yesterday, still felt really slow. I did mainly 50s and 100s on generous intervals, trying to keep the speed up a little. I probably did four 100s free on 1:50 in around 1:26-1:28 somewhere in the middle before switching over to 50s, which were a little bit faster (:38-:40) than yesterday, but didn't feel easy by any means. At about 1600 I decided to do 2 x 200 IM on 5:00 to get myself up to 2K yards. The first one was in 3:28 (pretty close to the fastest I'd ever done) and the second was 3:19 (now I've got my seed time!)--something happened on my breast leg, I didn't lose tons of time, and I think it was faster turnover on the front end of the stroke. I did an EZ 200 fr and then hit the showers.

    All afternoon I still felt sore, tight... not as bad as yesterday, but I thought the swim would help loosen me up. I was running late at the end of the day and was probably just looking for an excuse to skip it anyway (such is my frustration with drylands!) that I decided I didn't have time to stop by on the way home... maybe I could get back after dinner. My night to cook: tacos! Dinner was pretty quick; dishes went fast, all of a sudden it was almost 7PM... lo and behold, I had plenty of time to get to the Y before closing. Really?!

    Whatever... I went in, ran a mile on the treadmill to warm up, went through the same conditioning exercises I did on Sunday, and felt pretty good. I thought, since I only had time for 2200 in the AM, I might finish off the day by stretching out for an EZ 1000 in the pool. This was probably the best thing I could have done! It was probably what I should have done on Sunday for a cool down. Something happened on that thousand in the pool: all the tightness was gone, all the soreness was gone... fatigue was still there, but it was as though all the toxins had been brought out in my drylands to be flushed by the cool-down in the pool. Nice. So I ended up with 3200 in the pool, all quality work I could feel pretty good about, a mile on the treadmill, and a good 30-minute conditioning session in one day.

    Stopped at the store for bananas on the way home and made smoothies (frozen berries and fruit mix, banana, vanilla yogurt, skim milk, handful of fresh spinach). Great way to finish out the day!