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  1. Wednesday, September 4, 2013

    by , September 4th, 2013 at 10:25 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    200 BR as 2(25K, 75S) w/snorkel
    200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel
    200 FR as 50K, 50RA/LA, 100 CU w/snorkel
    1x50 as 25 Fly-Fast/25 BK-EZ *14.0
    1x50 as 25 BK-Fast/25 BR-EZ *15.8
    1x50 as 25 BR-Fast/25 FR-EZ *18.7
    1x50 as 25 FR-Fast/25 BK-EZ *13.2

    *Set 1*
    3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3
    *36-34, 36-33, 35-32
    *37-33, 35-33, 35-32
    *38-32, 35-33, 34-31
    ---200 Bk

    *Set 2*
    2(4x25 dive 25s, walk back)
    Fly *13.4, 13.2, 13.3, 12.8
    FR *12.7, 12.4, 12.5, 12.0
    ---100 BK

    *Set 3*
    4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube
    *2:44, 2:42, 2:38, 2:37, right into...
    6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube
    *1:21, 1:20, 1:19, 1:18, 1:17, 1:16
    ---100 EZ BK
    ---10x50 BK Kick/RS-LS on :50, w/fins *38-34

    *Set 4*
    4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim)
    /with snorkel-agility paddles-fins
    *3:42, 3:40, 3:37, 3:33

    Warm Down
    400 BK/FR DPS
    2x50 FR SPL-24

    Comments
    FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far.

    Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing.

    The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set.

    Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.
    Categories
    Swim Workouts
  2. Tuesday, Sept. 3

    by , September 4th, 2013 at 04:32 PM (The FAF AFAP Digest)
    Drylands:

    RC/scap, 10 min
    power wheel roll outs, 2 x 15
    crunches on yoga ball with feet on wall, 2 x 25
    long arm crunches, 2 x 50
    twists w/30 lb ball, 2 x 15
    captains chair leg raises, 2 x 15
    hip abductors, 100 x 4 x 8
    low row negatives, 70 x 3 x 8
    glute isolator, 70 x 3 x 8 each leg
    tricep press, 80 x 4 x 8
    overhead squats w/bar, 15
    knee tuck jumps, 10
    handstands, 10


    Swim/SCY/ Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    8 x 25 shooters w/fins
    50 EZ

    Main Sets:

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

    4 x (100 AFAP + 200 EZ)
    -- broken for :10 @ 25s
    -- the last length of fly was dreadful and I wasn't even going real AFAP

    6 x 25 w/chute @ 1:00
    150 EZ

    Total: 3050


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

    This was first back to back dryland + swim double since .... May? April? I was pretty tired after, especially since I had done a hard workout the day before. I'm kind of sore today. I noticed that I did 11 spins between 60-90 minutes in August. I can't say it helped my swimming even one little bit!

    Tonight is my first night coaching Team Pitt Masters. It's stroke night and this is the workout the A lanes are doing. It's somewhat different than what they're used to doing ... hope I'm not unpopular.

    WEDNESDAY: STOKE, A GROUP

    Warm up:

    2 x through
    100 free
    100 stroke
    100 Pull
    100 Kick, work UWs

    Main Sets:

    5 x 200 free w/paddles @ 2:30
    1:00 rest

    3 x (5 x 100 stroke) @ 2:00
    R1 = swim, first 50 fast @ 100 pace, second 50 smooth
    R2 = IM, option: 5-7 SDKs off each wall for fly/back/free
    R3 = kick, first 25 fast
    100 EZ

    8 x 75 (25 drill + 25 perfect stroke + 25 fast) @ 1:20
    -- 2 of each stroke
    50 EZ

    1 x 200 AFAP stroke, broken @ 50s for :10
    200 EZ

    Total: 4450
  3. Wednesday 9/4/13

    Wednesday 9/4

    AM only LCM

    500 swim (150 FR/100 BK)
    6x50 @ :10 rest FR w/ strapless paddles 2R/2L/2 swim
    6x50 @ :10 rest 25 side-glide/25 swim (alternate sides)

    12x150 @ 2:20 D1-3
    6 - swim
    6 - pull w/ buoy + paddles + snorkel

    4x100 @ 1:40 kick w/ fins 6 fly kicks off each wall
    4x100 @ 1:30 swim w/ strapless paddles w/ perfect technique

    Total: 3700
    Categories
    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/05/2013

    by , September 4th, 2013 at 03:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    4 X 100 1:50
    1 X 200 3:30
    4 X 100 1:40
    1 X 300 -

    1 X 200 kick 4:30
    4 X 100 kick 2:15
    1 X 100 swim

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 X 50 fast 2:00
    Four rounds, choice.

    2 X 300 4:30
    2 X 200 3:00
    4 X 100 1:30
    Swim or pull

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  5. Somewhere in between

    by , September 4th, 2013 at 02:29 PM (One Stroke at a Time)
    Click image for larger version. 

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ID:	7931Tuesday, September 3

    500 swim (alternate 100 swim/50 kick)
    3 x (100-75-50-25) 20 seconds per 25 pull
    3 x (200 on 3:20 fly/free/back/free/breast/75 free then 150 on 2:30 fly/free/back/free/breast/free then 100 on 1:40 fly/free/back/free then 50 on 50 fly/free)
    3 x 100 on 10 sec rest swim/kick/swim/kick
    50 easy
    3100 yards

    I enjoyed my Labor Day weekend and was a bit slow to get started today. My son did a project last year on Spindletop which was one of the first large oil wells in Texas so we made the trip to Beaumont to see the site. On the way home, we stop at an alligator rescue place and saw the alligators and snakes. Yesterday, I found myself in a recurring predictament with the evening work-out where I was a bit too slow for the one group but a little too fast for the next group. I can keep up on sets that are less than 1000 but for longer things I generally need a little more rest. Yesterday, I felt bad because I lapped someone on the first 200 of the main set and then that person changed lanes (when he would have probably been perfectly fine with us). I think I'll have to communicate better when I change lanes.

    Updated September 4th, 2013 at 02:53 PM by MaryR

    Categories
    Uncategorized
  6. Wed Sep 4th, 2013 SCY

    by , September 4th, 2013 at 11:24 AM (Ande's Swimming Blog)
    Wed Sep 4th, 2013

    Whitney Coached
    SCY
    6:00 - 7:30 dove in around 6:10
    swam with Alan & Sally
    Beside Larry, Gull, Jim, Marcio & Tyler

    Lifted Mon

    Warm up
    swim till 6:18


    Main Set

    10 x 25 FL on 40 FAST
    went 13's & 14's
    dove lase went 11

    500

    8 x 50 BR on 1:20 FAST
    36's & 7's

    500

    6 x 75 BK FAST on 2:00
    50's
    dove last went 42

    500

    4 x 100 FR FAST on 2:30
    58's
    dove last went 55



    Next Meets:

    Not sure yet, talked to David Guthrie yesterday,
    considering one 2 or a few SCM meets in Nov & Dec
    Might do Rowdy Gaines Classic
    Fri Oct 11 - Sun Oct 13


    Nov 9 - 10, 2013 - Short Course Meters
    WMST 2013 November Classic
    Shenandoah, TX 77385

    Updated September 4th, 2013 at 02:36 PM by ande

    Categories
    Swim Workouts
  7. Week 49 - Wednesday

    by , September 4th, 2013 at 09:34 AM (After a long rest)
    I was very tired and sore this morning and despite feeling better after the warmup today was a tough workout day.

    Warmup
    400 free with snorkel
    6x50 catchup on 45

    Main set
    6x200 IM on 2.45
    4x50 kick on 1 min
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 50
    4x50 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim on 55
    4x50 kick on 45
    100 easy
    12x100 free on 1.10 descend 1-4, 5-8, 9-12

    Warm down
    200 easy

    Total 4400scy

    One of the junior racers shared a lane with me this morning. She is going to be an awesome 400 swimmer and at 11 is amazing. She pushed me on all sets including the 12x100s where she wore fins, but still made the interval! I am beat and tired and feeling old today. Hopefully I can get a good nights rest tonight and will feel better tomorrow.
    Categories
    Swim Workouts
  8. I hate allergies

    by , September 4th, 2013 at 08:38 AM (Mixing it up this year)
    The last few days my allergies are starting to hit for fall but local honey is not helping this time. Broke into the Alegra this time.

    Since my back is still locked up I did some fly and since my head was stuffed up and I couldn't breath through my nose I used my snorkle with the nose clip so I felt more normal.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/snorkle, paddles & bouy could not go fast at all today went 3:00, 2:51, 2:49, 2:51, 2:51 not good
    8x25@:45 shooters w/zoomers
    2x100 fly kick on back w/zoomers
    8x25@:45 torque drill w/paddles
    4x50@1:00 fly w/zoomers held :46's and felt great on these
    200 1 arm fly alt 25 rt/25 lt
    200 free EZ

    Total 3200 yards
    Categories
    Swim Workouts