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  1. Wednesday 9/11/13

    Wednesday 9/11

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M. order
    6x25 @ :40 FL kick under H2O, get out and dive at each end

    5x200 @ 2:15 swim w/ paddles + snorkel
    100 EZ

    2x
    4x75 @ 1:40 FL/BK/BR no breath on FL
    6x50 @ :40 BK
    6x50 @ :45 BR
    6x50 @ :35 FR
    300 @ :20 rest I.M. kick (active recovery)

    300 EZ

    Total: 6100
    Categories
    Swim Workouts
  2. Wed., Sept. 11

    by , September 11th, 2013 at 08:20 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    4 x 50 EVF drills @ :10 RI
    6 x 25 overkick free @ :40
    50 EZ
    12 x 25 shooters w/fins @ :40
    150 EZ

    Main Sets:

    12 x 25 burst kick + cruise @ 1:00
    -- 4 belly SDK, 4 back SDK, 4 flutter kick with board
    100 EZ

    3 x (100 broken AFAP + 200 EZ) w/fins
    -- 4 x 25 @ :30
    -- breast (13, 13, 14, 14)(54)
    -- back (all 11s) (44 -- very good for right now)
    -- free (10, 10, 11, 11)
    50 EZ

    50 EZ
    3 x 100 DPS free w/agility paddles
    50 EZ

    3 x (50 @ 100 pace + 150 EZ) w/fins
    -- 2 fly (24s)
    -- 1 back (24 high)
    50 EZ

    Total: 3850


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

    I know it doesn't seem like much, but I am bushed. My body is not yet used to all out 100s. I will go easy tomorrow; supposed to meet up with Jimby. And we are getting our new puppy tomorrow!

    These are the main sets I gave to Pitt Masters tonight with A intervals. They are all very nice, but do not yet understand the true meaning of "fast" and "AFAP". heehee. Of course, I'm not sure I could even do that workout myself!

    MAIN SETS:

    4 x 200 free @ 3:00
    -- negative split, last 50 fast
    50 EZ

    2 x (4 x 100):
    Round 1 = free @ 1:45
    25 power kick (SDK as far as possible UW) + 75 DPS overkick free (slow arms, fast feet)
    Round 2 = stroke @ 2:00
    odds = 50 fast + 50 smooth
    evens = fast turns, perfect streamlines
    50 EZ

    3 x (4 x 50 w/fins + 50 EZ after each round) @ 1:00
    1 = 25 fly + 25 dolphin kick on back
    2 = 25 back + 25 dolphin kick on back
    3 = 25 breast + 25 dolphin kick on back
    4 = 25 free + 25 dolphin kick on back
    R1 = stroke is fast
    R2 = kick is fast
    R3 = best average

    16 x 25 “lactate blasts,” 4 of each stroke (fins OK) @ :35
    -- AFAP to 12.5-15 and then cruise the rest of length
    200 EZ
    Categories
    Swim Workouts
  3. Tues/Wed Sept. 10-11, 2013 at the Y

    by , September 11th, 2013 at 03:31 PM (Fast Food Makes for Fast Swimming!)
    Tuesday:

    I had to stay a bit late at work last night...at least getting OT for it, but it was pretty physical, and dirty dirty work, in a small cramped space, changing out a few bearings on of the the dryer fans drive shafts. Luckily it was during a downtime period, or else I'd also have been working in an extremely hot and noisy area as well.

    I just headed to the pool for a relax my body type of swim, and I had no intentions of doing very much.

    500 Free
    10 x 50 Flutter Kick w/ board @ 1:00
    10 x 50 EZ Free @ :50 (#5 & 10 were Fly)

    -----------------------------
    1500 Yards

    ======================================

    Wednesday:

    8:50am, I got in just as the water exercise folks were clearing the pool, and they were pulling the lanelines back over into place for lap swim. Perfect timing. I still ended up sharing a lane with some guy who had a wide kick, but luckily I didn't have to tango with him.

    Warmup:

    400 Free
    200 Flutter Kick w/ board
    400 Free Pull
    400 IM (50 Drill or EZ/50 up-tempo)
    (1400/1400)

    Kick Set w/ short fins:
    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (I may have finally hit :30, but it may have still been :31)

    100 EZ

    10 x 50 Flutter Kick w/ board (no fins) @ :55 (held :48-:50s)
    (1100/2500)

    Main Set:

    2 Rounds
    • 1 x 125 Free @ 1:45 (got about :15 rest)
    • 1 x 75 Free Fast @ 1:00 (got about :05 rest)
    • 2 x 25 Free Sprint @ :30 (15s)

    1:00 to "re-evaluate"
    4 Rounds
    • 1 x 125 Free @ 1:45 (1:30s)
    • 1 x 75 IM Fast (no Free) @ 1:15 (went about 1:00s)
    • 2 x 25 Free Sprint @ :30 (15s)

    (1500/4000)

    I liked this set better with the IM work in the middle, rather than all Free. You'd be a bit tired from the 125, then have to do basically a Fast Broken 100 IM with double Free at the end. The bonus is the 4x thru.

    100 EZ and gone

    ----------------------------
    4100 Yards
  4. 09.11.13 - Wednesday workout

    by , September 11th, 2013 at 02:13 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Jonny. Jonny is staying with us from Scotland for a few weeks to train coaches and players in our AYSO soccer region. This is his off day so he swam w/ us, got back home and fell asleep. I'm not quite so fortunate. He's a pretty good swimmer but hasn't competed in 10 years. He hung in there for a while but his conditioning isn't quite ready for a 90 minute workout. Speaking of which, the workout was shorter today due to a lot more kicking. We just ran out of time at the end.

    SCY

    600 Warm up

    3 Rounds of:
    * 25 Fly - :40, no breath
    * 25 Fly - :40, 1 breath
    * 50 Free - :40
    * 100 Pull - 1:20
    * 200 IM - 3:40, Up/down kick (:20)
    * 1:00 Rest
    * 200 IM Kick, hard ~ 5:00
    50 Easy

    3 Rounds of:
    * 25 Free - :40, no breath
    * 25 Free - :40, 1 breath
    * 50 Br - :50
    * 100 Fly - 1:30
    * 200 IM - 3:20, Up/down kick (:20)
    * 1:00 Rest
    * 200 IM Kick, hard ~ 5:00

    200 Cool down

    (4450 Total)
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/12/2013

    by , September 11th, 2013 at 01:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    2 X 100 1:50 1:40
    4 X 50 descend 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:40
    1 X 100 kick 2:20
    1 X 100 swim 2:00
    Two rounds

    1 X 200 free 3:15
    4 X 50 fast --choice-- 1:15
    Three rounds

    4 X 300 free 4:30
    Negative split. Swim or pull.

    WARM DOWN: 4 X 50 easy

    4700M
    Categories
    Swim Workouts
  6. Week 50 - Wednesday

    by , September 11th, 2013 at 10:15 AM (After a long rest)
    I lifted with my son last night which was really fun. Due to his age I set him up with the circuit training I have been doing but with a single plate(10lbs) on each machine, and worked with him on form and speed(slow). We had fun together and it was great talking to him as we worked across the circuit. We did swim bench as warm up and cool down and he really struggled with it. I guess I never really thought about it before but its sort of an unnatural machine. It was still fun though and he really enjoyed himself.

    Weights

    5 minute vasa swim bench
    4x(10xbench press, 10 seated row hands inside, 10 seated row hands outside, 10xleg extension, 10xlower back machine, 10xleg curls per leg, 10xinclined bench, 10xmilitary press, 10xlat pull down with hands inside, 10xlat pull down with hands outside)
    5 minute vasa swim bench

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 free on 45

    Main set
    16x100 free on 2 mins best average

    Warm down
    300 easy

    Total 3100scy

    This was a great workout and was really hard to mentally keep pushing on the best average 100's. I mainly held 57s but the first, and numbers 13,14 and 15 were 58s. I went 56 on the last one. I need to figure out how to keep pushing when mentally I am fried. It wa snice today to have a higher intensity lower yardage workout. We swam this as group and all of us had a great set.
    Categories
    Swim Workouts
  7. Feeling better this morning

    by , September 11th, 2013 at 07:32 AM (Mixing it up this year)
    Felt better than I have been lately but still not 100%. Gained too much weight here lately and I seem to be hungry all the time.

    Today I decided to work my legs more since that is my weakness.

    500 free
    500 free kick w/zoomers

    5x100@1:45 as 50 free/50 back w/paddles went 1:30, 1:30, 1:27, 1:27, 1:27
    8x25@:45 free kick w/snorkle held :31-32 which is good for me
    5x50@1:00 back held :49's
    200 back kick alt 50 streamline/50 arms perpendicular
    5x50@1:00 free held :39's

    200 free w/strapless paddles & bouy
    200 breast kick
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts