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  1. Workout 10/01/13: evening

    by , October 1st, 2013 at 11:15 PM (Maple Syrup with a Side of Chlorine)
    Dropped the "new" old van off at the mechanic - it's a 2001Honda Odyssey (yes, I finally juked the old gray van) with 107k miles and overdue for a timing belt/water pump change. I biked from the shop to the college and did some more tiling, taking a break for Tuesday Chapel (a great thing to take in during the day). One bathroom is now 75% complete, the other ~55%; both floors of the college are still using one bathroom in the teacher's lounge. After school let out, I watched another of exchange student 1's soccer games (oh, Preston's team lost yesterday, although he played great). Biked home, totaling 2.6 miles.

    After supper I made it to Masters with GregJS, doing:
    - 200 Swim/200 Kick/200 Pull
    - 4 x 50 Burst and Cruise on 1:00

    3 x
    - 2 x 75 on :15 SR (kick/swim/pull) (did these on 1:15)
    - 100 AFAP into
    - 150 choice loosen

    10 x 50 on :15SR (did these on :55)
    - 25 drill/25 swim
    - odds = free, evens = non-free

    ( I squeaked in 200 extra for the night)
    (Masters/Rec/2700 yds/55 min)
    --------------------------------

    If I get the van back tomorrow, Greg is going to paddle for an OW swim I would like to do. If I don't get the van by 11am, I'll have to call it off. You'll have to wait until tomorrow's post to find out ...

    Updated October 2nd, 2013 at 12:08 AM by rxleakem

    Categories
    Swim Workouts
  2. Not quite as good today

    by , October 1st, 2013 at 10:27 PM (Mixing it up this year)
    A so so workout today. Tomorrow have to share again. Yuck.

    500 free
    500 free kick w/zoomers
    5x100@2:00 back w/paddles & buoy held 1:35's
    500 back kick w/zoomers odd100's streamline, evens arms perpendicular
    5x100@1:45 free w/snorkle
    200 free EZ
    6x50 sprint 15m rest easy from block
    100 free EZ

    Total 3100 yards
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  3. Tuesday 10/1/13

    Tuesday 10/1

    PM only SCY

    2x
    400 swim
    4x75 @ 1:20 drill/kick/under H2O kick by 25 w/ fins
    3x100 @ 1:15 swim w/ paddles

    2x
    4x75 @ 2:00 kick w/ board trying to beat best 100 time (57.8, 59.0, 58.4, 1:00.1 --> I did RD1 FR kick, RD2 BR kick but no times for RD2)
    4x25 @ :45 FAST FL kick under H2O
    100 EZ

    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    2x200 @ 2:30 I.M.
    3x100 @ 1:15 I.M.
    200 @ 2:40 breathe every 4 pull w/ buoy
    300 @ 3:45 I.M.
    200 @ 2:30 I.M.

    200 EZ

    Total: 5100
    Categories
    Swim Workouts
  4. Tuesday, October 1, 2013

    by , October 1st, 2013 at 07:39 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 78 Water temp 80
    Sunny & partly cloudy, humidity at 72%

    Warm Up
    Bands
    200 RIMO
    12x25 Kick IMO on :40, 4/stroke
    500 MF as 4(75 K/bk, 25 SDK)
    4x25 FR on :30

    *Set 1*
    2(3x50 FR on 1:15, 100 BK) target pace is 2nd-50 of 100 FR :27
    *27-27-27, 27-26-26
    ---200 BK
    4(3x100 on 2:00, 100 BK) 50/1 @85%, 50/2 @95% w/open turn on :35
    *33-29, 32-28, 31-29
    *32-28, 32-28, 31-29
    *31-28, 31-28, 30-29
    *30-28, 32-29, 31-27
    ---200 BK
    ---200 BR

    *Set 2*
    6x25 FR on :45, BC-0,
    ---100 BK
    4x50 FR on 2:00, Dive 25/1 as SPL<10 @75%, 25/2 as 95% SPL<13
    *27-26-26-25
    ---BR K/bk

    *Set 3*
    5x200 IM on HR rest, each 50 as 25 smooth/25 strong

    *Set 4*
    16x25 on :45 from dive, 4/stroke IMO
    ---100 EZ
    8x25 on 1:00 from dive, 2/stroke IMO
    *Fly)12s, BK)14s, BR)16s, FR)11s

    Warm Down
    200 FR 2(50CU/50DPS)
    100 IM EZ

    Comments
    My legs already felt tired in the warm up, but then Set 1 did me in for almost the remainder of the workout. Set 2 was a struggle as I was getting lost after the dive trying to find my stroke and feel for the water. Set 3 was really more of a recovery set. I changed Set 4 to 25s so I could practice dives, as I think I just need to do them frequently enough to learn how swim as efficiently from the dive as from the wall push off.

    Every month I reset the trip odometer in my 2010 Honda CR-V to record the monthly miles, and also reset the average MPG. Last month was one of my better months with 28.5 mpg. I am going see if I can beat that in October.

    Updated October 1st, 2013 at 09:28 PM by fdtotten

    Categories
    Swim Workouts
  5. Week 53 - Tuesday

    by , October 1st, 2013 at 09:16 AM (After a long rest)
    I woke feeling the affects of yesterday's long work out. I was tired and sluggish at today's workout but luckily it was a recovery with no intensity.

    Warm up
    12x75 swim,drill,kick on 1.10

    Main set
    3x(2x100 on 1.10 pull, 2x100 on 1.45 kick, 2x100 on 1.20 IM)
    200 easy
    10x50 on 35

    Warm down
    5x100 swim,drill by 25 on 1.30

    Total 3900scy

    This was all swum pretty easy. I still felt crappy however.

    Updated October 1st, 2013 at 09:22 AM by StewartACarroll

    Categories
    Swim Workouts
  6. My first organized swim practice...

    by , October 1st, 2013 at 12:45 AM (Alex's swim journal)
    So, at the suggestion of one of my YMCA swim mates, Scott, I went over to Carthage College across town and joined an actual organized swim practice. They're trying to get a masters swim program started there for the first time in a few years if I understand it correctly. They have a beautiful swim facility, tons of lanes when set up as SCY.

    Jackie coached us tonight, took a look at my stroke during warm-up and diagnosed my left arm crossover pretty quickly, and said I had a tendency to cross over with the other arm a bit too. She had me do a bunch of body position drills front and back in the warm-up until straightening out my arms didn't seem so awkward. Even so I swam some of the sets as drill too... six kick and turn body position drill (front and back) and even the dreaded tarzan-drill; this is how desperate the situation has gotten apparently with persistent cross-over. In any event, by the end of the practice I was swimming back stroke without crossing over and coach said it looked great. Front crawl is going to take some time, just because I've got so many more yards in on that stroke and breaking the habit is going to be a little tougher.

    Anyway, here's what we did, well, what I did... the team had a 1000-yard warm-up and I only did 600 to focus on drill, so I did 3600 of the 4000-yard workout:

    WU (700):
    3 x 100 (fr/bk/fr)
    100 IM
    200 in additional drills

    MS1 (1700/2300):
    --4 x 50 stroke drill (did back six-kick and turn)
    --10 x 50 fr on :45 (held :40, but she had me going on 1:00 every third or fourth rep)
    --5 x 100 on 1:40 (the first couple she had me do as drill, then I held 1:27-1:30)
    --500 timed (came in 7:55, which is closer to this summer's 3-5K pace, but faster than 500s I was swimming this time last year)

    MS2 (600/2900):
    --4 x 50 fr on :45 (:39-:43)
    --2 x 100 fr on 1:40 (1:30ish)
    --1 x 200 (3:07... this did not feel good)

    MS3-CD (700/3600):
    --4 x 50 stroke drill (did 2 back and 2 tarzan)
    --2 x 100 stroke (did bk and came in a little under 1:45)
    --300 EZ
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