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  1. Week 48 - Friday PM

    by , August 30th, 2013 at 08:49 PM (After a long rest)
    I decided to take my daughter to her practice today and brought my swim stuff with the hope I could do a stretch swim while she swam. I got in with the junior racer group who are the quick 11/12 year old kids. I basically did the first hour of there workout and then got out. It's always fun swimming with the little kids since they always try to beat you and actually get excited about swimming with the old guy. It helps that my masters coach is the jr racer coach so he likes to challenge the kids to beat the old guy. We did a really hard kick set where the kids really kicked quick.

    7x200 free breathing 3,5 by 25 with no breaths in or out of the flags
    12x100 kick on 1.50
    12x50 on 1 min swum as 12.5 streamline kick, 12.5 free, 12.5 streamline kick, 12.5 free
    100 easy

    Total 3300

    The kick set was fun and we held 1.20-1.23s on all of these. A couple of the quick girls hung with me on these and on 10 and 11 went quicker then me. I took the last one. At the end of the kick set one of the girls high fived and thanked me for pushing her. That was cool.

    This was a quicker practice than I was hoping for but was really fun.
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    Swim Workouts
  2. 08.30.13 - Friday workout

    by , August 30th, 2013 at 04:49 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Chris. Did ok today. Felt tired near the end. Did some fly pull w/ paddles today. Not sure if this the smartest thing in the world but I didn't have any problems.

    SCY

    600 Warm up

    2 x 100 kick w/ fins - 1:45 (all free)
    2 x 100 kick w/ fins - 1:45 (50 fly/50 free)
    2 x 100 kick w/ fins - 1:45 (50 bk/50 free)
    2 x 100 kick w/ fins - 1:45 (all back)

    4 x 50 stroke - :50, descend
    :40 rest
    6 x 100 - 1:15
    50 Easy

    10 x 100 pull - 1:20, every third one back
    50 Easy

    2 Rounds of:
    * 2 x 100 Kick - 1:45 (br first round, fins second round)
    * 100 Pull - 1:20
    * 100 pull - 1:20, 1st 25 fly
    * 100 pull - 1:20, 1st 25 bk
    * 100 pull - 1:20, 1st 25 br
    * 100 Pull - 1:20
    * 2 x 100 kick - 1:40, fins

    100 Cool down

    (5200 Total)
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    Swim Workouts
  3. August in review...

    by , August 30th, 2013 at 03:44 PM (Alex's swim journal)
    I've just entered into the FLOG my penultimate swim of the month and my bio-data from this morning. I decided to look at my monthly totals, since it is the 30th, to see how it was looking going into tomorrow's postal 5K (what a way to end the month btw!) and do some comparisons with previous months this year.

    MILEAGE: I'm at 48.8 miles for August, which means the 5K postal will put me over 50 miles for the first time since January. I've been averaging 45 miles/month since January, mostly 47-48, but some 43-mile "recovery" months in there too.

    WEIGHT: Average weight this month: 169 lbs. Last month: 175.xx. Before that, I was almost invariably in the 177-178 range for the whole year. For the last couple of weeks my average weight has been closer to 167-168, which means that September's average promises to be even lower. Thing is, I'm not even trying to lose weight. After more than 6 weeks on a purely vegan diet, and avoiding processed, packaged foods wherever possible, I can eat till I'm full at every meal, snack healthfully, and still see the scale flashing numbers I haven't seen this consistently since my first couple of years in college. Bonus: fruits taste way sweeter; the higher calorie refined sugars are way too sweet for me now, so when I do put sugar in the vegan pancake recipe, or have more than 2-3 vegan chocolate chip oatmeal cookies, it tastes too sweet in the moment, and, more importantly, makes me feel rotten a little while later... so I read my body better, it's not numbed by sugar/high-fructose corn syrup addiction, i.e., in constant need of the next high.

    RESTING HEART RATE: average for August was 43.9. Every month before that was averaging 47-48. A difference of 3-4 beats might not seem significant on a daily basis, but for a month-long average I think this is an important indicator. I think it means that my heart is having to work less hard when I'm at rest and that I'm going to recover better as result. I hope it means that my arteries are regaining elasticity and that my blood cholesterol is on the decline.

    I've done 3600 yards over the last two days in the lake; 1800 each day. A little bit of recovery from the hard swimming earlier this week. Yesterday I did 500 fr, 500 bk and then a mix of all 4 strokes for the final 800. Today I did 200 fr relaxed followed by 100 bk and 100 br, and repeated that 2+1+1 pattern three more times; finished with an ez 200 fr. Lake water temp was perfect both days; and early mornings out there have been glorious!
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  4. 8|30|13 SCY

    Warmed up for 20 minutes, drills WFS

    8 x 25 on 0:30 flutter kick
    • made them with 23 - 27's


    10 x 50 from block on 2:00, 25 fast/25 easy
    • the fasts varied between easy speed and very hard (12-14's)
    • alternated between track and grab (grab style still results in fewer strokes and slightly faster time)


    About 1450 scy
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  5. Week 48 - Friday

    by , August 30th, 2013 at 09:35 AM (After a long rest)
    It's been a rough couple of weeks work wise and I have been looking forward to the long weekend. I woke this morning feeling tired. I was in a pretty negative spot mentally before practice but to my surprise felt pretty good in warmup. By the main set I was on fire and had an awesome workout and felt strong throughout. It goes to show sometimes it's all in my head and I just need to swim.

    Warmup
    400 free with snorkel
    6x50 catchup on 45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Main set
    10x200 descend 1-4 and #5 at #4 or better pace, and descend 6-9 with #10 at #9 pace on 2.40
    4x75 on 4mins AFAP with 200 active recovery between 75s

    Warm down
    100 easy

    Total 4400scy

    On the 200s I went 2.05, 2.01, 1.59, 1.57, 1.56, 2.07, 2.02, 1.59, 1.55, 1.55. These did not feel that quick and I had to recheck the time after the first one because I totally cruised a 2.05. After the long week I was not expecting this. After the 4th one I still felt good and new the second round was going to be scary good. An hour later I still can't believe how fast I just went on these 200s. Before the DAM spring meet I struggled with a couple of 200s holding 2.05. The coach was asking me to hold 42s on the 75s and I went 39, 40, 40, 40 which again were incredibly quick based on my previous times on these distances. I am so excited about the progress I have made the past few months.

    We were planning on sitting down and discussing the training program for worlds but this was delayed due to a number of the guys going to worlds not being at practice(not a good sign when they don't show for the practice we were going to discuss the program). My coach and I briefly discussed his desire for memnot to do doubles every day going forward. It's interesting being described as an old bottle of fine wine who needs a rest before serving! His point is probably sound which is I now have a good base and don't need to over do the training or get an injury by pushing to hard.
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    Swim Workouts
  6. Friday, 8/30/13

    by , August 30th, 2013 at 09:23 AM (Workout Swimmer)
    Stupid noodlers have persuaded the staff to leave the aerators off at night because it's "too cold" for them at 7am. How 10 people can determine the pool temp for EVERYONE is beyond me. Nastigrams will be sent. Feeling better today (muscle soreness-wise).

    600 back/free
    600 pull, breath control by 50's (3 & 5)
    300 kick, speed play by 50's
    100 easy
    5 x 300 @ 4:15, descend 1-5, last 3 were below 3:45, but not sure I actually descended.
    200 easy
    8 x 25; 25 drill, 2 x 25 4-cycle speed play, 25 sprint; repeat
    200 easy again
    4 x 200 IM, first 3 were twitch, last one straight on something awesome like 4:00 (we were doing a lot of talking there) & wearing zoomers
    300 cooldown -- HR after the hard last 200 IM - 135ish
    Total: 4800 SCY

    Updated August 30th, 2013 at 07:57 PM by Celestial

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  7. Watching the HR (first time) 8/29/13

    by , August 30th, 2013 at 09:17 AM (Workout Swimmer)
    Yesterday we had the weirdest workout ever - after a rather short 1000 yd warm-up (and the last 200 was kick) we then proceeded to do 5 x 200 K, and then 4 x 9 x 25 kick - which made for over 2000yds kick in a single workout! My legs were burning. I guess it was a good thing, because my arms were achy from weights the day before.
    Today, I decided to get back to normal, and do an easy stretch out in the pool after my weight workout. I was sore going into the gym, but after the first 3 or so machines, I loosened up considerably. Thought Jenna was going to swim with me - I saw her at the gym, but she didn't make it all the way to the pool. Probably Mommy issues (she has a 8 yr old & 3 yr old at home). So I swam on my own. Borrowing from PWB on tracking my HR - today being day one. I think I'm going to use the 10-12 x 100 @ 1:20 as my test set, since I have the opportunity to do this almost weekly. Today, I was swimming solo (thus, less motivated) and got my avg HR from leisurely swimming & "long & strong" (but not pushing it) swimming. Then a very short increase for 3 x 100. Guess I'll start off by putting things on a 3x5 card & work my way up to an Excel program when I get around to creating one.
    Today:
    600 - 100 free/50 back
    3 x 200 Pull
    4 x 150, breast/free/breast/breast/free/breast
    3 x 100 @ 1:30; my pace: 1:25 - easy; HR 110s
    50 easy
    3 x 100 @ 1:25; my pace: 1:20 - long & strong; HR 130s
    50 easy
    3 x 100 @ 1:20 paddles only; my pace: 1:12ish - feeling out of breath; HR 140
    200 easy
    3000 SCY

    Updated August 30th, 2013 at 07:56 PM by Celestial

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  8. Wow, where did that come from

    by , August 30th, 2013 at 09:13 AM (Mixing it up this year)
    Today I was lucky to have a cold pool and it was long course. As I walked up the steps to the CCAC my back locked up and I thought that today was going to be a really rough workout to get thru. But after my 500 free really pushing thru the pain by doing mega dolphin kicks off each wall, my back loosed up nicely.

    A Little pain at the right time can make you feel better in the long run.

    500 free
    500 free kick w/zoomers
    15x100@1:45 free w/paddles & bouy went 1:31, 1:32, 1:34, 1:34, 1:34, 1:43, 1:43, 1:34, 1:34, 1:34, 1:43, 1:43, 1:32, 1:31, 1:32 this was awesome for me doing long course
    500 free kick w/zoomers moderate pace
    3x100 free w/snorkle
    200 free EZ

    Total 3500 meters
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    Swim Workouts