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  1. Tuesday 9/10/13

    Tuesday 9/10

    PM only SCY

    2x
    300 swim w/ under H2O turns
    6x25 @ :10 rest FR drill
    4x50 @ :10 rest 25 side-kick/25 under H2O FL kick

    9x300 @ 3:30 pull w/ buoy + paddles breathing 3-5-7 by 50 (held 3:15-3:17)

    150 EZ

    Total: 4150

    Had to cut the workout short again today due to other business, not to mention Kyle was in a bad mood (the kiddies were pissing him off) and so the 300s set was started over (was 8 as written, did 2, started over, then did 7 more before he stopped everyone to move on). As I was leaving, they were restarting the next set they did, so I am glad I left when I did. Life's too short to redo sets due to other people's idiocy.
    Categories
    Swim Workouts
  2. Workout 09/10/13: OW and evening

    by , September 10th, 2013 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I had arranged for a quick OW swim this evening with Greg and Kevin before Masters practice, but Kevin had to bail (heading to Japan on business and needed to catch a conference call). Greg was brave enough to join me for a double session here at Lake Paren:


    We did a 29 minute swim and totaled 0.6 miles around half of the lake. To our surprise, the water temp cooled off considerably with some rain and thunderstorms that came through this morning - it was a cool 63 degrees! I think this was the coldest that Greg has gotten into, and he did great! The sun was setting slowing over the west end of the lake and made for a great swim!

    We stopped at my house in route to the pool to get some warm tea, then hopped right in (our warm up at the lake, which cooled us down a bit, had us ready to roll in the pool) for:

    8 x 125 (I did 150's)
    - odds = Fast 25 on 2:15
    - evens = 50 non-free on 2:30

    then
    8 x 75 (kick/swim/pull) on 1:15 (Greg did 1:30)
    then I did 150 easy and out.
    (Masters/Rec/1950 yds/40 min)
    ------------------------------------

    A great double-dip! I'll be in the water again on Friday ...

    Updated September 11th, 2013 at 03:02 AM by rxleakem

    Categories
    Swim Workouts , Open Water
  3. Fighting, not finding, flow...

    by , September 10th, 2013 at 09:17 PM (Alex's swim journal)
    Continuing the theme of really lackluster performances in the last two weeks, I just have not been clicking! I spent some time reviewing older blog posts from July and August, when I peaked I think, and I am a little disappointed in the fact that I can't pull off now the workouts and times that seemed to come a lot easier only a month ago. A lot of that has to do with the busier schedule now... sleeping less, spending many hours more at the desk hunched over the computer or the papers, getting tighter and tighter. Things just seemed to be flowing better last month, a workout could be hard but relaxing.

    Today I tried to slow it down a little and just focus on form (got some free coaching from Jen, the lifeguard at the Y, during a really slow stretch just before the HS girls team started arriving for practice). A couple of folks last night asked if I was really tired because I looked like my stroke was crossing over a lot... darn! First of all, I don't like working out at 8PM, but it was the earliest I could get there with my work schedule... but, yeah, I felt awful... nothing in the tank. I probably shouldn't even have been swimming. Anyway, I asked Jen to take a look at my stroke for a few lengths and we made some slight adjustments... my hips and shoulders seem to be off in rotation... they should be rotating together, but it looks like the wiggle has worked itself back into the stroke, with the shoulders leading and the hips following (is this too much focus on short axis drills of late?). So I tried to nail that down for a couple of lengths. Jen mentioned the stroke looks really good, but in breathing to the right I tend to cross over more and/or initiate the wiggle. OK, I paid attention to that for a couple of lengths and found that when I breathe to the right I start my pull a little earlier, this doesn't happen in breathing to the left... this is an issue I thought I had taken care of ages ago... yikes... all this crap is starting to creep back into my stroke. Granted, I've been focusing a lot more on the other strokes of late, but still! I guess the "adult-onset" swimmer can't take anything for granted!

    Humbling. Frustrating. Emotionally draining. As if life isn't dishing out large enough portions of these things recently, now they are creeping back into the pool-sanctuary.

    Also, I really hate the first few weeks back into a drylands routine. Talk about humbling! I've been sore for a week and a half straight without rest, even though I've only had three drylands sessions in the gym. Back to square one again?! Darn.

    Last night I did 3000, but should have just stayed home... with the exception of about 500 in drill-work I don't think any of the rest helped me at all (except to crush my fragile swimming ego... where are my running shoes? Maybe I should be dusting them off?!).

    Today's 3000 felt a lot better... I spent some time at the beginning working on form, as I mentioned above, and then my 100 IMs felt a lot stronger; not great, but not ridiculous either. Here's what I did:

    WU (1000):
    300 EZ fr/bk swim stopping every length or every other length to focus on a new issue.
    4 x 25 SAPs on :45 (this seemed much faster today than Sunday or Monday)
    4 x 100 IM on 2:00 (1:40-1:44; 5-6 secs faster than last night when I was going on 2:15)
    4 x 50 in 2IMO on 1:00 (:48, :49, :56, :44--not great)

    MS (1600):
    16 x 25 in 4IMO on :30
    6 x 50 fr on :50 (started at :40, but mostly :43--yuck!)
    6 x 100 fr on 1:40 (1:26, then mostly 1:27, last two in 1:29-1:30)
    6 x 50 fr on :50 (:43s)
    --Took a minute rest between each segment; it really helped that the girls team had started a couple of lanes over during my set of 100s, because it seemed like I always had someone keeping me on pace, making me push it just a little, no matter when my interval had me leaving... of course they were just doing their warm-up; sigh. I noticed when they stopped after the warm-up to transition, my times slowed back to the 1:30/100 range.

    CD (400):
    400 half-fly (3 SAPs, two full strokes, 3 SAPs, finish each length ez fr).

    3000 SCY/70 minutes.

    Updated September 10th, 2013 at 09:28 PM by mcnair

    Categories
    Uncategorized
  4. 9|10|13 scy

    by , September 10th, 2013 at 05:59 PM (Blog)
    WARMUP (work)
    2 x 200 fr on 4:00 from block (3:10ish)
    1 x 250 fr on 4:00 from block (lost count and did an extra)
    5 x 200 fr on 4:00 from block (by the time I got out, had a few breaths, and blocked I was already 0:15 over interval. Caught up by the 3rd one for my needed 0:50 interval rest)

    WORK
    500 of various drills
    3 x 50 fr on 2:00 from block as 25 fast/25 drill
    10 x 50 on 1:00 WF as 25 back/25 fly
    1 fully rested 25 yard free push with fins (11)

    Updated September 10th, 2013 at 10:25 PM by __steve__

    Categories
    Uncategorized
  5. Mon & Tues, Sept 91-20

    by , September 10th, 2013 at 05:00 PM (The FAF AFAP Digest)
    Monday:

    RC/scap ex, 15 min
    power wheel roll outs
    hammers
    spin, 60 min

    Tuesday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ 1:05
    8 x 25 DPK shooters w/fins @ :40
    50 EZ
    8 x 50 @ 1:00
    odds = double shooter w/:5 break at :25
    evens = EZ
    50 EZ

    Main Sets:

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

    4 x through: (a modified set from the HIT forum)
    with fins:
    50 fast @ 80-85% @ 1:00
    100 EZ @ 2:00
    50 @ 90-95%, broken at the 25 for :10 @ 1:00
    100 EZ @ 3:00
    25 AFAP
    125 EZ

    R1 = free (25, 22, 10)
    R2 = back kick (25, 22, 9)
    R3 = fly (25, 22, 11 flat) (breakouts better today)
    R4 = breast (30, 26 high, 12 high)

    6 x 25 w/parachute & fins & paddles @ 1:00
    150 EZ

    Total: 3700


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

    Didn't want to overdo the speed today, but still got in a decent workout.

    The big news is that we are getting a puppy. This is sooner than we had planned, but we are hoping it will help Lil Fort who is still miserable. Hopefully, she can't resist a cute new puppy. I fear this will put the kabbosh on me re-starting drylands in a serious way. I don't want to be away for the many hours it takes to do a dryland + swim double. I'll try to do core work at home. Maybe I'll get a kettleball to use in our downstairs exercise room. Getting adjusted to a new life is not for sissies. I am counting on poor sleep for awhile with the new puppy.

    The latest on HIT training: http://www.ncbi.nlm.nih.gov/pubmed/20683609

    Updated September 10th, 2013 at 10:09 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  6. 09.10.13 - Tuesday workout

    by , September 10th, 2013 at 04:55 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Did some swims I haven't been able to do before. Too bad I had to drop the drag suit to make it . Dave made his 500 GTD miles today. Great job Dave!

    SCY

    600 Warm up

    6 x 50 - :45
    1:30 Rest
    8 Rounds of:
    * 100 Free - 1:10
    * 50 Kick - 1:10
    * 2 x 50 Pull - 1:10
    100 Easy
    Made 1:04s and 1:05s on the 1:10 interval. Dave was beating on me pretty badly so for the last one I dropped my drag suit and swam a 1:01.

    200 IM Kick - 3:30
    400 IM - 6:00 (made 5:33)
    200 IM Kick - 3:30
    100 Easy
    400 IM - 6:00 (made 5:30)
    200 IM Kick - 3:30
    400 IM - 6:00 (made 5:27)
    100 Easy
    I was really happy with the 400 IMs. I didn't have the drag suit on because I didn't think I'd make the kick interval. That let me push a little harder on the IM.

    12 x 25 - :30, IM order, odds no breath

    100 Cool down

    (5400 Total)
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/11/2013

    by , September 10th, 2013 at 03:08 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    3 X 100 1:40
    4 X 50 kick 1:15
    1 X 200 3:00
    3 X 100 1:30
    4 X 100 kick 2:15

    4 X {4 X 100 Descend 1-4
    Rounds 1/3: free on 1:30
    Rounds 2/4: IM on 1:45

    1 X 200 free 3:00
    1 X 150 free 3:00
    four rounds.
    descend 200's 1-4
    swim 150's 75 moderate/75 fast

    WARM DOWN: 4 X 50 easy

    4800Y
    Categories
    Swim Workouts
  8. Monday 9/9/13

    Monday 9/9

    PM only SCY

    2x
    4x150 @ 2:00 light D1-4
    8x50 @ 1:00 odd: k/dr, even: dr/sw

    10x25 @ :40 360 under H2O FL kick w/ fins (use core to rotate while kicking)
    50 EZ

    Total: 2300

    All last week I was back in Cincinnati for my best friend's wedding. After Wednesday of last week I really didn't have time to get in another swim until today. The wedding wrapped up around 12:30 AM Sunday morning and I went back to my parents' house, slept 4.5 hours, and then drove the 9 hours back to Little Rock to make a 3:00 soccer game. I also played again at 6:15, and so today, I really didn't have time for much of a practice...still needed to grocery shop before I could start dinner, and didn't want to come home to a hungry (and therefore irritated) wife!
    Categories
    Swim Workouts
  9. Week 50 - Tuesday

    by , September 10th, 2013 at 09:18 AM (After a long rest)
    I woke early again this morning but felt much less sore than the previous few days. My tris were tight but not sore to the touch. Today's workout was harder than I thought but compared to yesterday was pretty easy.
    Warm up
    1000 with snorkel

    Main set
    4x(3x100 over kick on 1.20, 2x100 IM on 1.20, 1x100 back on 1.10)

    Warm down
    3x250 on 3.45 swum as 50 free, 50 back, 50 free, 50 back, 50 fly

    Total 4150scy

    I held 1.04-1.05s on free and were swum as recovery from the previous set. the IMs I held 1.10s and the 100 back I went 1.06-1.08. I was surprisingly tired after this set and was appreciative of a long warm down. I am heading to the weight room tonight with my son who has decided to do some light weight training. We will most likely do the cardio circuit I did last Thursday adapted for him.
    Categories
    Swim Workouts
  10. another slackard kind of day

    by , September 10th, 2013 at 08:37 AM (Mixing it up this year)
    Today my sinuses are draining and it is no fun. I have no energy and just feel blah. Still swam because I need to move my back muscles or I'll be stiff all day.

    500 free
    500 free kick w/zoomers
    10x50@1:00 free w/paddles & bouy went :41,:41,:39,:39,:38,:38,:38,:37,:38,:37
    8x25@1:00 torque drill w/paddles
    8x25@:45 shooters w/zoomers
    200 1 arm fly alt rt/lt by lap
    8x25@:45 fly
    200 free EZ

    Total 2500 yards
    Categories
    Swim Workouts