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  1. Finally! Thursday, Sept 5

    by , September 5th, 2013 at 05:56 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 scull/drill w/agility paddles @ 1:05
    12 x 25 shooters w/fins @ :40 -- I did an actual back shooter for the first time in months!
    100 EZ

    Main Sets:

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

    6 x (25 AFAP + 75 EZ) @ 3:00
    -- relieved to see that my times were about the usual on these

    6 x (50 AFAP + 150 EZ)
    -- fly (23 high), breast (28), fly-back (24), 3 x kick (25+s)
    -- these times weren't too bad either, but technical execution was way off

    8 x 50 DPS free w/paddles @ 1:00
    100 EZ

    Total: 3900


    Finally swam in a nice pool today -- Pitt -- for the first time since June. Deep, cool, digital clocks everywhere. Ahhhh ... Also tried doing some real AFAP work for the first time in awhile. I felt pretty discombobulated. My breakouts were also atrocious. Shallow pools create bad habits, I guess. Unfortunately, that was the only decent part of the day. Lil Fort is not adapting well. The magnitude of change is great -- new city, new house, new school, new everything. She had her first XC race today with her middle school team. She tried to refuse to race and claimed she didn't feel well. Her coaches (who are great) somehow jollied her into it and she did win. I was worried she was going to tank it on purpose. So there is no happiness in mommy land right now. I think it's going to take a looong time. I'm not sure how focused I'll be on training until she's more settled.
    Swim Workouts
  2. Thursday, Sept. 5, 2013 ...a page from Leslie

    by , September 5th, 2013 at 02:45 PM (Fast Food Makes for Fast Swimming!)
    I was looking through the blogs the other day, and saw that Leslie had written a workout for the "A Group" masters practice group at Pitt, and it looked pretty good. I decided to give it a shot on my own this morning at the Y, and luckily had a lane to myself.
    I have to admit, I'm more out of shape than I thought, 'cause I had to bail on the workout after 3000 yards. Thanks Leslie!

    Warmup (slightly modified from her assigned one):

    100 Free
    100 Stroke (Back)
    200 Free Pull
    200 SDK w/ short fins on back
    100 Stroke (Back)
    100 Free

    5 x 200 Free Pull w/ TYR Catalyst paddles (her plan was paddles only) @ 2:30
    ranged from 2:20-2:22
    I hit on the first one at 2:20, and knew this was going to be a killer, especially in my "out of shape" state that I'm currently in. Glad there was only 5 of them...though 3 would've been better.

    about a minute rest

    5 x 100 Free (50 Fastish / 50 EZ cruise) @ 2:00
    my total times were around 1:13s, but the first 50 was up-tempo
    5 x 100 IM @ 2:00 (held around 1:25s)
    I was just swimming these, and couldn't put forth much more effort.

    200 EZ and out

    3000 Yards in ~45 minutes


    There was another round of 5 x 100s after the IMs but I couldn't remember what she had in the sequence. Yeah, I tried to remember the whole thing, and did decent at that. I knew there were some 75s stroke after that, and a AFAP 200 broken, but I wasn't having any of that today.

    I did go and renew my YMCA membership today. I figure with my new job on swing shift, and getting done at 11:00pm, plus winding down after work, I don't get to be till about 12-12:30am. I can't realistically think I'm going to be able to get up and swim, then function afterward for a 5:00am masters practice! I'm taking another page from Leslie and saying that! I'll just enjoy the later morning/lunchtime lap swims available at the Y pool. Yeah, it's warmer water, and yeah I may have to deal with noodler-type swimmers on occasion, but it's not really that bad. Plus I'm on more of a "relaxation period" with my swimming, as competition may not come around as often for me for a while.
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/06/2013

    by , September 5th, 2013 at 12:59 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    6 X 50 kick 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25-fast- :40 #4 on 1:40
    Three rounds.
    150's: fly/back/breast by 50
    25's: Round 1 fly, 2 back, 3 breast

    9 X 100
    3 on 1:30
    3 on 1:20
    3 on 1:15

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. 9/4/13 With the team

    500 mix up
    -mostly done with my favorite toys (snorkel & bouy)

    2 x (6 x 75) kick on coaches whistle
    -1-3 rotate a 25 fast
    -4. First 25 sprint
    -5. First 50 sprint
    -6. 75 sprint

    100 ez

    3 x through
    300 @ 4:45 neg split
    200 @ 3:00 descend by round
    4 x 75 @ 2:00 sprint
    - went odds BK evens BR

    2 x through
    75 @ 1:30 fast, last 50 over kick
    50 @ 60 25 fast/25 drill
    3 x 25 @ 45 choice sprint
    -went FL,BK,BR

    50 EZ and I had to jump out to get our oldest daughter.


    I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today.

    Side note: Pacing is finally coming around along with keeping my stroke long.
  5. 09.05.13 - Thursday workout

    by , September 5th, 2013 at 11:50 AM (Pete's swim blog)
    Swam yesterday with Meredith and Dave. Dave B and Roger came in later and did a broken 400 in preparation for a sprint triathlon they are doing this weekend. I put in 5K total, most of which came in 6 rounds of: (4x50 IM Order @ :50 + 2x200 pull @ 2:20 + 1:00 Rest) Today, I swam w/ Dave. Dave B showed up later in full triathlon gear. He looked pretty fancy with his new red TYR tri-jammer nicely coordinated with his cycling jersey and red highlighted running shoes. I'm pretty sure he will be fast but if he isn't, at least he has the looking fast part of it down.

    Speaking of cool new stuff, I got my yearly GTD Nike swim suit in the mail yesterday for making 500 miles. Looks like I've held on to my sponsorship deal for another year. Wake up TYR and Speedo! Yet again, I'll be sporting a Nike swoosh on my left hip instead of your brands. My agent is standing by for your call.


    600 Warm up

    4 x (75 Pull @ 1:00, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :55, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:15)
    1:00 Rest
    4 x (75 Pull @ :50, 75 Kick @ 1:20, 75 Reverse IM, no free @ 1:20)
    100 Easy
    We took a lot more than 1:00 for rest but stuck with the intervals otherwise.

    10 x 100 Up/down kick - 1:30 (:05)
    100 Easy
    I used fins for this.

    4 x 100 @ 1:20, 1:15, 1:10, 1:05
    Didn't do too bad with this. Made the first two and then did a 1:12 and 1:08. So, I was only 5 seconds back this time.

    300 Cool down

    (5200 Total)
    Swim Workouts
  6. Week 49 - Thursday

    by , September 5th, 2013 at 08:22 AM (After a long rest)
    Today I awoke sore and tired like the rest of this week.i was pretty sore and tired throughout this workout but was pleased with the fact I pushed through this one. This was one of the tougher workouts I have done in a while both physically and mentally.

    600 free with snorkel
    10x50 catchup on 50

    Main set
    4x(3x100 on 1.10, 2x50 on 30)
    3x(2x50 kick with fins on 1min, 100 kick with fins on 58)
    4x200 free on 2.40 with snorkel long and easy on 2.40

    Warm down
    200 easy

    Total 4300

    I held 1.00-1.01 on the fast 100s and 28s on the fast 50s. I was very pleased with this set especially since I felt so sore throughout. The kick was good and I used the 50s as active recovery and went 54s on the fast 100 kicks with fins on my back, with good SDKs off the walls. I am very muscle sore right now and not looking forward to weights tonight.
    Swim Workouts
  7. I hate feeling miserable but yet I still swim

    by , September 5th, 2013 at 08:02 AM (Mixing it up this year)
    I have to admit my back was much better today but the head is a different story. As I write this I have a slight headache which I almost never have. Sinuses are YUCK! Another day of just plodding along and no energy.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/paddles & bouy went 1:30, 1:30, 1:27, 1:27, 1:27 no energy this was just a nice easy pace
    200 breast kick
    4x50@1:30 breast scull w/snorkle
    4x50@1:15 accordian drill w/snorkle
    4x50@1 breast pull w/zoomers
    200 breast in 3:45
    100 free EZ

    That is it! Total 2600 yards
    Swim Workouts
  8. 9|5|13 *edited for additional afternoon swim*

    by , September 5th, 2013 at 07:23 AM (Blog)
    SCM yesterday:
    250 free/back (by the 25)
    250 free/back (by the 25) WF

    4 x 25 on 0:30

    • made them with few seconds each

    8 x 25 free on 1:00 WF, hypoxic

    • 12-13's

    SCY this morning:

    10 x 50 free from block on 1:00

    10 x 50 from block (25 free/25 back) on 2:00

    Still having trouble perfecting my start

    I'm not entering the water directly in a straight path of travel like a spear. Need to find the right balance of gravity, momentum, and streamline trajectory. My hands constantly dig in any which way they grab, and upon entry I get a great deal of water pressure on the undersides of my arms and upper body as if I'm falling. Then my legs arch forward in the air as I decelerate from drag. I've had a few dives that felt perfect, but it seems I've gotten myself in a habbit I can't break until I figure out what's going on.

    SCY this afternoon:

    200 drill/swim

    14 50's from block, swim portions consisted of drills, free, breast, or back

    10 x 25 flutter kick on 0:30

    250 flutter kick, very hard effort for 8 seconds off each wall, then easy for remaining length

    Updated September 5th, 2013 at 02:57 PM by __steve__