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  1. Workout 09/03/13: evening

    by , September 3rd, 2013 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    Had a nice Labor Day with a cookout at our house (the exchange kids helped me make a macaroni salad) and then a campfire across the street at our neighbors, a great treat to welcome all the kids to the new school year today. First Day programs are welcomed in our community, where parents can stay a little longer after the kids start school to sit in on the opening assembly and usually a time to meet the PTG/PTF.

    I stayed for the chapel at the college - great speaker looking at Mark 1:9-15. Later I picked Preston up for his first football game on the home field. The JV team played well, but was beaten by the visitors - he was pretty upset and not readily looking at the positives as he fretted about the score. Just like in swimming, sometimes our practices and competitions don't go the way we'd like, but we need to find the good things to help us find the motivation to keep getting back at it.

    Made it to the Rec tonight (first day back in two weeks ) for Masters. Well, to be honest, for GregJS and mine private swim! We did:

    - 200 swim/200 kick/200 pull with buoy/50 EZ w/u,

    - 300 Swim (long/strong, walls) followed by 50 kick/50 pull
    - 300 Swim (middle 100 no free) followed by 50 pull/50 kick
    - 300 Swim (descend by 100's) followed by 100 IM drill
    - 300 Swim (no breath into/out of deep end flags)

    - 8 x 25 on :40 (odds = stroke, evens = Free FAST)
    - 1 x 50 EZ and out
    (Master/Rec/2400 yds/60 min)
    -------------------------------

    Nice to get into a spiffy-clean pool after the shut-down. Everything seems brighter. Sunday I officially fell behind the GTD, but this swim almost puts me over 200 miles for the year. Perhaps with staycation in full swing I can rectify the deficit

    Updated September 3rd, 2013 at 10:58 PM by rxleakem

    Categories
    Swim Workouts
  2. Tuesday 9/3/13

    Tuesday 9/3

    PM only LCM

    2x200 @ :10 rest 150 FR/50 FL
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins

    3x100 @ :10 rest D1-3
    3x100 @ :10 rest swim w/ strapless paddles + snorkel
    3x100 @ :10 rest DPS/perfect stroke

    6x100 @ :30 rest "Rouse 100s" w/ fins

    100 EZ

    Total: 2500

    No pace clocks today so I just guessed on rest. Continued workin on underwaters and DPS/perfect technique.
    Categories
    Swim Workouts
  3. Tuesday, Sept. 3, 2013 11:00-12:00pm

    by , September 3rd, 2013 at 06:41 PM (Fast Food Makes for Fast Swimming!)
    Enjoying my Day #4 of Labor Day vacation today (my new job gives Monday and Tuesday as paid days...I just get the days off unpaid this year). By enjoying...I'm outside working in the yard, pulling out those goathead thorn bushes that every biker hates. Plus they get on your shoes, tracked inside the house, and eventually I step on them barefoot. Well, they took over a corner of my yard, so I'm out taking care of them, and man they are pokey!! I've cried out a few times. Around lunchtime I decided to take a dip in the pool to break up the yardwork a bit. No one but in the pool at this time today.


    Warmup:

    1000 Free
    (1000/1000)

    Kick Set w/ short fins:
    2 Rounds of
    • 200 SDK on back @ 3:30
    • 150 SDK on back @ 2:30
    • 100 SDK on back @ 1:30
    • 50 SDK on back @ :30

    This set starts off relatively easy at the beginning, well most of it at least is easy to make the interval, but you have to prepare for the final 50 in hopes of making the :30...then pushing off again on Round 2. With my long fins I could easily make it, but what fun is that?

    100 EZ
    (1100/2100)

    5 x 200 Free Pull @ 3:00 (ranged between 2:20-2:25)
    (1000/3100)

    100 EZ

    ----------------------
    3200 Yards

    ...and back to work in the yard
  4. 09.03.13 - Tuesday workout

    by , September 3rd, 2013 at 03:45 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Good workout today. Felt horrible through the warm-up and just got progressively better.

    SCY

    600 Warm up

    4 x 50 - :50 (3 Free, 1 Kick)
    4 x 50 - :50 (1 Fly, 2 Free, 1 Kick)
    4 x 50 - :50 (2 Fly, 1 Free, 1 Kick)
    4 x 50 - :50 (3 Fly, 1 Kick)
    50 Easy

    4 Rounds of (For each 100, pick from Fly, Breast, IM, Free, Free <- free is on the list twice)
    * 100 pick - 1:30 (did first round fly, other rounds breast)
    * 100 pick - 1:25 (did IM)
    * 100 pick - 1:20 (did free)
    * 100 pick - 1:15 (did free)
    100 Easy
    Dropped my drag suit for this set. After round 1, I was hoping Dave would stop and we would just hold off each round until the clock came back to the top. After round 2, I started feeling better. After round 3, I knew I could make it. Definitely would have been a struggle with a drag suit on.

    7 Rounds of:
    * 75 Hard Pull - :50, 25 Easy Pull - :40
    * 75 Hard kick w/ fins - 1:05, 25 Easy kick w/ fins - :45
    100 Easy
    Dave pushed me pretty hard on the 75 pulls. I started on :50 but we ended up racing a couple down in the :42.5 range.

    3 x 100 - 1:15 (made 1:08-1:09)
    100 easy

    4 x 50 - 2:00 Underwater kick w/ fins as far as possible, remainder easy

    200 cool down

    (5450 Total)
    Categories
    Swim Workouts
  5. Monday 9/2/13

    Monday 9/2

    PM only SCY

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board + fins
    100 scull w/ snorkel

    8x25 @ :30 one-arm FR w/ strapless paddles (2R/2L)
    8x25 @ :40 side-glide alternating sides (2R/2L)
    8x25 @ :30 odd: B&A drill, even: HP drill w/ snorkel

    On the following "colored" swim, no interval, just took as much time as was needed to check HR for :10 and put on fins.

    300 @ PINK (3:19/24)
    4x125 @ 2:00 kick w/ fins, first and last 25 under H2O no breath
    200 @ RED (2:06/25)
    4x100 @ 1:35 kick w/ fins, first and last 25 under H2O no breath
    150 @ BLUE (1:27/26 <-- more like RED again)
    4x75 @ 1:10 kick w/ fins, first and last 25 under H2O no breath

    150 EZ

    Total: 3700
    Categories
    Swim Workouts
  6. Saturday 8/31/13

    Saturday 8/31

    AM only LCM

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ fins + buoy
    100 scull w/ snorkel

    10x50 @ :10 rest drill

    Total: 1500

    Thunderstorms ended practice early for me :/
    Categories
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/04/2013

    by , September 3rd, 2013 at 12:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40 1:30
    1 X 200 3:00 3:00
    1 X 100 kick 2:15 2:15
    Three rounds. Round 1 intervals left, 2&3 right.

    6 X 50 kick 1:00
    1 X 100 swim

    3 x 50 :40 :50 1:00
    4 X 25 fast :30 :30 :30 #4 on 1:00
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    1 X 300 4:30
    6 X 50 :40
    two rounds

    WARM DOWN: 4 X 50 easy

    4350Y
    Categories
    Swim Workouts
  8. Back at the cooler pool and the back is still an issue

    by , September 3rd, 2013 at 09:13 AM (Mixing it up this year)
    The more I think about it I would like to eventually get an endless pool for myself. I hate to share and don't like dealing with the hot water at the Y.

    My lower back and my neck were a problem today so I opted to use my snorkle for my main set.

    500 free
    500 free kick w/zoomers
    10x100@1:40 free w/paddles, bouy and snorkle went 1:31, 1:31, 1:29, 1:25, 1:25, 1:25, 1:25, 1:25, 1:23, 1:23
    500 breast kick
    200 breast pull w/zoomers
    8x25@:45 fly shooters w/zoomers
    300 free EZ

    Total 3200 yards
    Categories
    Swim Workouts
  9. Week 49 - Tuesday

    by , September 3rd, 2013 at 08:28 AM (After a long rest)
    We did very little over the labor day weekend and it's hard to believe its over already. I guess the next holiday will be Thanksgiving! So despite an easy weekend I still woke sore and stiff from Saturday. I loosened up after the warmup and despite not feeling great today the workout was ok. The main set was my favorite set I college and it went on and on. This morning was not quite the same but it was still fun.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    5x100 kick on 2mins

    Main set
    Descending 100s starting on 1.30 and reducing by a second per 100 until you can't go anymore.

    Warm down
    400 easy

    total 4500scy

    I ended up doing 29 of the 100s dropping to 1.01 and probably could have made 1 more but screwed up the touch at the end of the 29th 100. I was pleased with this set.

    Tonight I start back in the gym with swim bench and weights, so will no doubt be pretty sore tomorrow.
    Categories
    Swim Workouts
  10. 9|3|13 SCY

    by , September 3rd, 2013 at 08:23 AM (Blog)
    Early AM swim < 40 minutes
    300 warmup

    15 x 50 every 2:00 free, from block

    • 34, 28, 29, 29, 31, 31, 31, 31, 31, 31, 31, 31, 29, 35, 40


    100 warmdown WFS

    It is tough swimming so early. Joints were stiff but at least the body was willing to go.
    Categories
    Uncategorized