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  1. Thursday, September 12, 2013

    by , September 12th, 2013 at 11:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 79
    Partly cloudy, humidity at 75%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    400 RIM as DPS
    200 IM kick as 25 fast/25 steady

    *Set 1*
    1x1000 BK as 10x100, each 100 as 25 Fast/75 DPS
    ---200 BR K w/snorkel

    *Set 2*
    5x200 BR on HR rest, 200 as 2(25 Fast/75 DPS) #2&4 w/snorkel
    ---100 DK/bk

    *Set 3*
    3x200 FLY on HR rest, 200 as 2(25 Fast/25 DK/bk/50 DPS) :30 rest, right into...
    3x200 FLY on HR rest, 200 as 2(75 2RA-2LA-3S/25 Fast) w/snorkel
    ---100 EZ BK kick/fins

    *Set 4*
    10x50 FR kick w/fins-snorkel on 1:00, steady desc 1-10 *38-32, 1:00 rest right into...
    4x300 FR on HR rest, 300 as 3(25 FAST/75 CU) w/fins-agility paddles-snorkel

    Warm Down
    200 FR SPL-22/24
    200 BK DPS
    100 BR DPS
    2x50 FR SPL-24

    Comments
    This week has been mostly IM and stroke base endurance swimming with quality 25s and 50s. Some of the highlights were a 17.6/25 BR, 14.3/25 BK, 12.8/25 Fly, and 12.2 FR all from a wall push. The times were from coach Chuck's watch in a 50 LCM pool, so most likely not that accurate. But I did get a good set of quality 50s in FR yesterday doing 3(4x50 FR, EZ 100 BK) on HR rest at 85%-95% 1-4 doing 33-31-31-30, 32-31-31-30, 32-30-31-29. Finally I was able to see my doctor today for the annual checkup, and all is well, the only problem I have is that I am getting older! I guess it is a good sign to not be taking any prescription medications at age 57. For my birthday yesterday I made my kids some of their favorite menu items for dinner, Beef Chow Fun and Chocolate Cupcakes with vanilla ice cream inside.

    Updated September 14th, 2013 at 06:46 PM by fdtotten

    Categories
    Swim Workouts
  2. Working on 200 pace with 50s; 400 IM with 25s

    by , September 12th, 2013 at 09:46 PM (Alex's swim journal)
    Yesterday I was pretty sore and stiff form the drylands and 3K workout on Tuesday, so I just got in to try to loosen up a bit. I did a lot of drill, don't think I swam anything continuous for more than 50 yards and was out before the lunchtime crowd even had time to change. 1500 yards.

    Today had to be a little more challenging, but until my body adjusts to the new drylands routine, I'm trying to keep the reps short (avoid the form falling apart in anything over 50) and focussed on 200 pace. Here's what I did:

    WU (1000):
    400 ez swim (fr and back; some catch-up drill) on 8:00
    4 x 100 IM on 2:15 (descended 1:42, 1:40, 1:39, 1:38)
    4 x 50 fr on 1:00 (:39-:42)*

    *I was watching form here, had Scotty watching from underwater... he confirmed the left arm was crossing over and that it did look like the core wasn't nailed down and working in unison from hips to shoulder; so I have to pay extra attention to my head position breathing to the right and the hip/shoulder rotation... in rotating to that side I tend not to rotate my hips enough... this is probably also an issue with my legs/kick and some extra tightness that I've always had in that left leg.

    MS (1400):
    -16 x 50 on 1:00, 800 IMO (went :45, :48, :50, :51 for fly; :50, :49, :48, :47+ on back --surprised I had enough energy after the fly to descend these; basically :55-:56 on breast; then :45, :39, :40, :41 on fr)
    -Master's minute
    -200 IM, hard (came in 3:18... not bad considering how I've been feeling of late)
    -16 x 25 on :40, 400 IMO (went :20-:22 fly, :20-:22 back, :25s for br, last one in :26, and mostly :17 for fr)*

    *this would actually be dream pacing for the 4IM for me, bringing my fly in 1:28, back in 1:28, 1:40 for the breast and 1:08 for the free. We can always dream can't we?

    CD (600)
    3 x 100 fr on 2:00--mostly catch-up drill
    6 x 50 fr on :55

    3000 SCY in about 70 minutes?--we lost track of time, because they pulled us out of the pool during warm-up with a tornado sighting... so we spent about 20 minutes trying not to cool off in the "shelter" of the locker-room and sauna.

    I did some drylands afterward too:
    40-50 supine leg-lifts and flutter kicks
    45 seconds in prone plank position
    3 x 12 hanging leg-lifts
    3 x 12 squats
    3 x 12 push-ups
    3 x ~5 kipping chin-ups
    3 x 12 push-presses
    3 x 6 pull-ups
    2 x 12 seated rows
    2 x 12 lunges w/ dumbbells
    sun-salutation sequence x 2 to cool-down + another 5 minutes stretching.

    Updated September 16th, 2013 at 01:33 PM by mcnair

    Categories
    Uncategorized
  3. Thursday, September, 12, 2013 10:30-11:05am

    by , September 12th, 2013 at 05:11 PM (Fast Food Makes for Fast Swimming!)
    Just went in for a little stretch out swimming today. Not a whole lot, but I didn't want to get over 400 miles today either. 399.16 I should make it the next swim I do.

    400 Free
    6 x 100 Free Pull @ 1:30

    4 x 150 SDK w/ short fins @ 2:15 (~2:00s)
    4 x 100 SDK w/ short fins @ 1:30 (~1:22s)

    ------------------------------
    2000 Yards

    Short and sweet. Got in a good leg and ab workout as well. I haven't done a "tough" kick set since I was with the swim team last July. I do miss swimming with a team. It's tough to keep going, especially past 3000 yards or 1 hour when you're swimming on your own at the Y lap swim.
  4. 9|12|13 SCY

    by , September 12th, 2013 at 04:10 PM (Blog)
    9 x 50 free from block on 1:15
    • high 30's

    6 x 50 free from block on 1:30
    • mid 30's

    5 x 50 free from block on 2:00 (easy speed)
    • 31's

    3 x 200 from block on 4:00 (easy)
    • 3:20, 3:01, 3:04


    150 flutter kick/breast
    Categories
    Uncategorized
  5. 9|11|13

    by , September 12th, 2013 at 04:02 PM (Blog)
    SCM had just under 25 minutes to swim so:

    40 x 25 free WF on 0:30
    16 -18's

    1 x 25 flutter kick on 1-2 minutes rest
    < 18 seconds - (PB)


    Updated September 12th, 2013 at 06:14 PM by __steve__

    Categories
    Uncategorized
  6. 09.12.13 - Thursday workout

    by , September 12th, 2013 at 03:02 PM (Pete's swim blog)
    Swam w/ Dave. Ate waaaaay too many hot wings last night. Hot wings are not swim practice food. It felt like I had hot sauce and grease flowing through my veins once my heart rate started picking up. After the first set, I felt better. Maybe I sweat it all out into the pool? That would explain the oil sheen on the surface of the water when we got out.

    SCY

    600 Warm up

    4 x 100 - 1:30, 25 kick/75 free
    50 Easy - 2:00
    4 x 100 - 1:25, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:20, 25 stroke/75 free
    50 Easy - 2:00
    4 x 100 - 1:15
    50 Easy

    16 x 25 - :40, choice (I did IM order, odds no breath)
    1:00 Rest (more like a 3:00 hot wings break)
    400 Timed pull - 4:35
    100 Easy
    The pull was pretty bad. I was on track for a 4:20 or so but with 75 to go, my paddle entered the water wrong. The paddle ended up twisting 2 or three times and loosened the strap. Once it untwisted, it was too loose to stay on my hand. I ended up limping to the end of the pool and fixing it.

    4 Rounds of:
    * 100 Pull - 1:20
    * 100 Pull - 1:20, no paddles
    * 100 Stroke - 1:30 (odd rounds fly, even rounds IM)
    * 100 Kick - 1:50

    6 x 50 Kick w/ fins - 1:00

    100 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/13/2013

    by , September 12th, 2013 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 x 300 4:30
    4 x 100 1:30
    1 x 400 negative split

    1 X 100 kick 2:15
    8 X 50 kick 1:00

    1 X 100 2:00
    1 X 75 1:15
    1 X 50 1:00
    5 X 25 sprint :40
    Three rounds. IM'ers 1 fly, 2 back, 3 breast

    6 X 250 3:45
    1-3: negative split
    4-6: last 50 fast

    WARM DOWN: 4 X 50 easy

    4650Y
    Categories
    Swim Workouts
  8. Thu Sep 12th, 2013 SCY

    by , September 12th, 2013 at 12:11 PM (Ande's Swimming Blog)
    Thu Sep 12th, 2013 SCY

    Swam: Tue & Wed
    Lifted Mon & Wed

    Hurt my left shoulder a bit on Tuesday while swimming fly.
    Guess I swam and wasn't fully warmed up.
    It just hurts on the recovery phase of the stroke but not to lift weights

    Saw a cool documentary last night called "Muscle Shoals"
    http://muscleshoalsmovie.com

    Henry Coached,
    Whitney's at USMS convention with Jim, Ed, Tyler & Mary
    6:00 - 7:30 dove in around 6:15
    swam with Paul
    Beside Kellie, Marcio, Ned Gull, & Larry

    Warm up
    did a 50


    Main Set

    12 x 50 done
    5 x 50 fr on 40
    50 K fast
    rest 30 sec to 1:00

    assigned: 12 x 100 done 5 on 1:15 1 K fast rest 1:00
    did: 2 rounds of (5 x (25 fr easy, 25 BR fast)) 100 K fast 1:00 rest
    went 16's on 25 BR

    assigned: 12 x 200 done 5 on 2:25, 1 K fast rest 1:00
    did: 2 rounds of (5 x (2 x(25 fr easy, 25 BR fast))) 200 K fast, 1:00 rest
    went 2:33 on 200 K, skipped the last 200 K


    Next Meets:
    considering one, 2 or a few SCM meets in Nov & Dec
    Not sure yet, Might do:

    Fri Oct 11 - Sun Oct 13
    Rowdy Gaines Classic

    Orlando, FL

    Nov 9 - 10, 2013
    WMST 2013 November Classic
    Shenandoah, TX 77385
    Categories
    Swim Workouts
  9. Popped out a great workout today even with sinus issues

    by , September 12th, 2013 at 08:32 AM (Mixing it up this year)
    Even with my drainage issues from my sinuses today turned into a great workout. Felt rough at first but after warmup I felt great!

    500 free
    500 free kick w/zoomers

    15x100 descending intervals free w/paddles & bouy
    #1-5@1:35 held 1:26's
    #6-9@1:30 held 1:21's
    #10-12@1:25 held 1:21's
    #13-15@1:20 held 1:19's touch and go here but still made them!

    500 free EZ w/snorkle
    4x50 from block 15m breakout sprints odds free evens fly
    200 free kick w/zoomers
    100 free EZ w/zoomers

    Total 3500 yards
    Categories
    Swim Workouts
  10. 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