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  1. Thursday 8/29/13

    Thursday 8/29

    PM only SCY

    2x
    200 swim
    4x25 @ :10 rest log-roll drill w/ snorkel
    200 pull w/ buoy + paddles + snorkel
    4x25 @ :10 rest HP drill
    200 kick

    8x25 @ :10 rest 1-arm FR w/ strapless paddles (switch arms every 2)

    4x
    300 @ :10 rest FR 25 L/25 R/50 swim w/ snorkel
    4x125 @ :10 rest 50 side-glide/50 BK kick in S-line/25 FL kick on back in S-line

    Total: 5000

    Mind-numbingly boring, but great for FR technique!

    Updated August 29th, 2013 at 11:03 PM by Calvin S

    Categories
    Swim Workouts
  2. 8|28|13 and 8|29|13

    SCY and SCM respectfully

    Did not log what I did for either, but yesterday's SCY involved more filmed starts of track vs grab. Seems like the more I review them the more critical I become. I did a few grab starts today and my calves cramped from muscle pain (did calf raises yesterday as well), need to back off on these.

    Today's highlight was completing 4 x 25M flutter kick on 0:30 (24, 2?, 27, 25).
    • On the last one I gulped a mouthful of pool-water through the snorkel during streamline. I was in a mild panic situation, for my snorkel and mouth were filling with water, and the air that was supposed to fill my nearly-deflated lungs, did not exist. I had just enough air to purge the snorkel without abandoning the 4th and final leg of the set, making it my first time doing 4 of these on 30, and in 25 seconds on top of that. I think that pool seems slightly short, though it supposed to be scm

    Updated August 30th, 2013 at 10:54 AM by __steve__

    Categories
    Uncategorized
  3. Aug 27-29

    by , August 29th, 2013 at 06:49 PM (The FAF AFAP Digest)
    Aug 27:

    spin, 60 min (couldn't swim bc of iritis)
    power wheel roll outs, 2 x 15

    Another frustrating day bc Lil Fort's school messed up her schedule and didn't realize she was a GT candidate. Despite having her records and me emailing the school telling them she has been in a GT center since third grade. Not impressed with the school system so far.


    Aug 28: Sewickley Masters PM Practice

    Warm up:

    600 various
    8 x (25 shooter + 25 EZ) w/fins
    100 scull w/agility paddles

    Main Sets:

    10 x (25 drill + 25 swim) @ 1:00
    4 x 50 kick @ 1:10
    4 x 50, 12.5 SDK each length
    masters minute
    8 x 100 done as: 25 (2/3 UW), open turn + 50 fast + 5 seconds rest + 25 (12.5 UW), used fins
    masters minute
    8 x (25 sprint + open turn + 25, 12.5 UW)
    masters minute
    1 x 50 AFAP kick (did flutter kick w/board & fins, went 25-26ish)
    150 EZ

    Total: 3400


    August 29:

    Started the day getting collosally lost trying to get home from the North Hills with a bridge closure and dysfunctional GPS (Sadly, I am lacking a sense of direction gener). That was really fun. Didn't have enough time to swim before Lil Fort's first cross country race of the season with her middle school team. She ran a very desulutory race. She's gloomy too. Went for a workout after, but didn't feel like doing much. Have definitely lost my mojo.

    Warm up:

    600 various
    8 x 50
    odds = caterpillar fly
    evens = front scull
    8 x 50 DPS free w/paddles
    4 x 25 shooter
    8 x (25 shooter + 25 EZ), crashed on the bottom of course
    50 EZ

    Main set:

    8 x burst + cruise
    50 EZ
    8 x (25 @ 100 pace + 25 EZ)
    50 EZ
    9 x 50 fly/back/breast w/paddles
    50 EZ
    4 x 50 torque drill w/paddles
    100 EZ

    Total: 3750


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Can August be over?
    Categories
    Swim Workouts , Spinning
  4. 08.29.13 - Mid-Week workouts

    by , August 29th, 2013 at 05:02 PM (Pete's swim blog)
    Swam today w/ Dave, Dave and Roger. I've been feeling better since Monday but yardage is starting to pile up on my shoulders.

    Tuesday Workout

    600 Warm up

    3 x 25 - :30 Bk/Fr/Bk
    3 x 25 - :30 K/Fr/K
    3 x 25 - :25 Fl/Fr/Fl
    3 x 25 - :25 Br/Fr/Br
    3 x 50 - :45 Convert Free->Fly
    3 x 50 - :45 Convert Free->Bk
    3 x 50 - :45 Convert Free->Br
    5 x 50 - :45 Convert Free->Kick->Free
    50 Easy

    7 x 75 - 1:20 Convert Fly->Kick->Fly
    7 x 75 - 1:15 Convert Bk->Br->Bk
    50 Easy

    Odds: 9 x 100 Up/Down Kick - 1:30 (:05)
    Evens: 9 x 100 Up/Down IM - 1:30 (:05)
    50 Easy

    8 x 50 IM Order - 1:00
    8 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5400 Total)

    Wednesday Workout

    600 Warm up

    10 x 50 Fly - 1:00 (:45 -> :37)

    3 Rounds of:
    * 4 x 75 Free - 1:00 (middle round pull)
    * 50 Free - :35
    100 Easy

    3 Rounds of:
    * 200 IM - 3:30
    * 200 Pull - 3:00
    * 200 Stroke - 3:30 (IM Order by round)
    50 Easy

    3 Rounds of:
    * 3 x 100 - 1:15
    * 1:00 Rest

    4 x 25 No Breath - :40
    4 x 25 Kick w/ fins - :35
    4 x 25 IM Order - :30

    100 Cool down

    (5400 total)

    Thursday Workout

    600 Warm up

    6 x 200 IM Continuous, add 50 kick if :15s ahead of 3:00 pace
    50 Easy

    6 x 25 IM Order - :30
    4 x 100 - 1:45, convert free -> 25 free/75 kick
    1:00 Rest
    4 x 100 - 1:45, convert 75 free/25 kick -> 100 kick
    50 Easy

    4 x 50 IM Order - :45
    4 x 50 Kick/Free - 1:00
    4 x 50 IM Order/Free - :45
    4 x 50 Kick - 1:00
    4 x 50 IM Order - :45
    50 Easy

    Odds: 5 x 100 Free - 1:30 (Went 1:16->1:10)
    Evens: 5 x 100 IM - 1:30 (Went 1:24 -> 1:16)

    600 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  5. Free=Back

    by , August 29th, 2013 at 04:36 PM (One Stroke at a Time)
    Wednesday August 28
    SCY
    300 every 4th length kick
    7 x 50 on 1:10 10 sec vertical kick then 25 fast kick on back the 25 easy swim
    7 x 50 on 1:00 25 fly with a flutter kick then 25 easy swim
    4 x 50 back on 50
    200 easy on 3:20 100 kick/100 swim
    3 x 50 back on 45
    200 easy on 3:20 100 kick/100 swim
    2 x 50 back on 40
    200 easy on 3:20 100 kick/100 swim
    1 x 50 back on 35
    200 easy on 3:20 100 kick/100 swim
    6 x 50 pull on 45 descend 1-4 then 5 and 6 easy
    100 easy
    2700 yards

    Thursday August 29
    SCY
    Lunch Bunch
    500 every 4th length non-free
    12 x 50 on 30 fly 1 drill/1 swim
    300 kick on 5:00 50 flutter/50 whip
    12 x 50 on 30 back
    300 kick on 4:30 pull 25 free/25 back/25 breast/75 free
    12 x 50 on 30 breast
    300 kick on 5:00 50 flutter/50 whip
    12 x 50 on 6 on 25 6 on 30
    300 kick on 4:30 pull 25 free/25 back/25 breast/75 free
    5 x 50 easy on 50
    3150 yards

    This was two pretty good work-outs for me. It's funny though somewhere in the last week my back and free became very close to the same speed. This is for swims 75 and below (I haven't swum anything back of longer lengths so don't know if it will hold true for 100s and above). I'm just going with it. It gives me a little different perspective as I tend to see a lot more when I'm on my back and get to see interesting things that other people are doing. (This is of course also true when I turn swim sets into kick sets). Hopefully, there will be more Lunch Bunch in my future for tomorrow.

    Updated August 31st, 2013 at 05:26 PM by MaryR

    Categories
    Uncategorized
  6. A Good day today worked on my backstroke

    by , August 29th, 2013 at 07:42 AM (Mixing it up this year)
    No crowds on tuesday and thursday makes me enjoy those days better. Had a great workout today even though it started off a little rough. Boy can I descend a set.

    500 free
    500 free kick w/zoomers
    5x100@1:45 as 50free/50back w/paddles went 1:36, 1:35, 1:34, 1:32, 1:29
    250 back kick w/zoomers
    1x50@1:00 back in 52
    1x100@2:00 back in 1:47
    1x200@4:00 back in 3:27
    1x100@2:00 back in 1:40
    1x50@1:00 back in 48
    250 back kick w/zoomers
    5x100@1:45 free w/snorkle maintain 6 beat kick went 1:36, 1:34, 1:33, 1:30, 1:28
    300 free EZ
    200 free kick w/zoomers EZ

    Total 3500 yards
    Categories
    Swim Workouts
  7. Wednesday, August 28, 2013 6:15-7:00pm

    by , August 29th, 2013 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    I swam at the Y while my daughter was at her soccer practice. She's now getting old enough that her practice times are quite lengthy, so I have to find things to do in the meantime. Swimming fills that void nicely.

    Warmup:

    500 Free
    500 SDK on back w/ short fins
    (1000/1000)

    10 x 100 Free Pull
    3 @ 1:30
    4 @ 1:25
    3 @ 1:20
    (1000/2000)
    I held these around 1:15ish. Just stretch out aerobic swimming.

    10 x 50 Fly (25 EZ Drill, 25 Swim) @ 1:00
    (500/2500)

    400 Free EZ until they had to clear the pool

    ---------------------------------
    2900 Yards in 45 minutes.

    This was actually sort of exhausting. A combo of not swimming a lot lately, plus working my new job which is much more labor-intensive than my former job. The pay is supposed to be good though.

    At least I got in some swimming so as to not let Tom get too far ahead of me in swimming mileage...not that I really care.

    I only swam 11 times in the month of August for a grand total of 17.91 miles. I bet even PWB beat that! 5 of those 11 swim days were in competitive events, 2 OW swims, and one 3-day weekend swim meet.

    I have a feeling I'll be able to swim in the mornings with my masters team starting in a couple weeks. I'll be working swing shift (2:30pm-11:00pm), and can hopefully get to bed so I can get up around 5:00am or so. We swim from 5-7am 3 days a week. I can probably handle that, plus it's easier to swim in a team setting, even if I'm doing my own thing in Lane 6. I have a feeling this year's going to be a lot more of just relaxation swimming vs. focus on competition, though I'll still get me game-face on a few times I'm sure.