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  1. 9|6|13 scy

    by , September 6th, 2013 at 04:44 PM (Blog)
    WARMUP
    500 very slow free

    8 x 200 from block on 5:00 as:
    -50 fr fast
    • slow ones were 30, most were 28-29, the last was 26

    -25 fr R (recovery)
    -25 br R
    -25 bk R
    -75 fr R

    10 more 50's from block
    • easy swims

    Updated September 6th, 2013 at 09:00 PM by __steve__

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  2. 09.06.13 - Friday workout

    by , September 6th, 2013 at 03:56 PM (Pete's swim blog)
    Swam w/ Dave and Meredith. Dave B and Roger dropped by for a quick swim in prep for their triathlon. Felt decent today.

    SCY

    600 Warm up

    5 x 100 - 1:30 odds IM, evens stroke
    100 Easy

    4 Rounds of:
    * 2 x 50 Stroke - :45 (did these IM Order by round)
    * 2 x 50 Easy free - :45
    * 2 x 50 Kick - 1:00 (did these IM Order by round)
    * 2 x 50 Easy kick - 1:00
    * 2 x 50 Hard Pull - :45
    * 2 x 50 Easy Pull - :45
    * 300 - 4:30, Convert free -> stroke by round
    100 Easy
    The original interval for the 300 was 4:00. We dropped it back so we could make it. I did breaststroke. Dave and Meredith did fly. I kept up with the flyers and was actually pulling away from them at 150 yards. At 200 yards, I hit a wall and started having problems on my pull-outs. They both blew past me on the last 25. Ended up making 4:25.

    4 x 50 - 1:00 Kick w/ fins, underwater down, easy back
    4 x 50 - :50 IM Order
    4 x 50 - :40 Free, made :35s

    200 Cool down

    (5700 total)
    Categories
    Swim Workouts
  3. Friday, September 6, 2013 9:00-10:15am

    by , September 6th, 2013 at 03:55 PM (Fast Food Makes for Fast Swimming!)
    I'm starting to enjoy these early morning swims. I get there at the beginning of the late morning/lunch swim (9:00-1:00pm), and can always get a lane to myself. It's so vacant that everyone is that way though, and at times there are open lanes. The water walkers in the open area of Lane 1 & 2 actually outnumber us at times.

    This also marks another day in history. I'm back up to 3 practices in a single week!! I haven't been this waterlogged since the end of July!

    Warmup:

    400 Free
    200 SDK w/ short fins on back
    400 Free Pull
    (1000/1000)

    10 x 50 Flutter Kick w/ board @ 1:00 (went ~ :53s)
    (500/1500)

    10 x 150 @ 2:20 (25 Fly Drill, 25 Fly Swim up-tempo, 100 Free EZ) - went ~ 1:55-2:00
    not extremely grueling, but enough to make my body question what my mind was thinking.
    (1500/3000)

    4 x 100 Free Pull @ 1:30
    4 x 100 Free Pull @ 1:25
    4 x 100 Free Swim @ 1:20
    just EZ swimming all of these around 1:15s/100
    (1200/4200)

    100EZ

    -----------------------------------
    4300 Yards - not sure what happened today, but I made it well over 3K.


    It's nice to just get out and swim, without trying to pressure myself with making extreme intervals, or having a bunch of upcoming meets to worry about. I still have that internal drive keeping me going, though not sure what I'm aiming for now.
  4. Can I catch a break, please?

    by , September 6th, 2013 at 02:07 PM (One Stroke at a Time)
    September 5, 2013

    600
    6 x (150 pull on 2:10 then 50 back on 50 with paddles)
    12 x 75 on 1:20 25 swim IM order then 50 kick
    2700 yards

    I have been feeling a little better and had actually plotted out a plan to get caught up on some things that I had gotten behind on and then disaster struck. My youngest had a biking accident and is in the hospital for traumatic pancreatitis. He hit his belly with his handlebars on a fall and injured his pancreas (He is 6 and really skinny so there was no cushion). My husband and I are splitting time with him. He wants my husband to stay with him at night so I get to go home and sleep in a real bed). During the day, I've been sitting with him in the hospital watching some Looney Tunes and trying to distract him from the fact that he can't eat (and trying to convince him that the fluid going into his IV (Total Parental Nutrition) is actually food). When my husband came, I snuck in a little swim (while the older one was having practice). I came late and had a lane to myself (all the others had 4-5 people in them but no one had gotten in one of the lanes so I lucked out). I enjoyed the workout since it was peaceful being by myself.
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  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/09/2013

    by , September 6th, 2013 at 01:39 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:15 3:45
    1 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:15
    1 X 100 swim

    1 X 100 fast 2:00
    1 X 100 easy 2:00
    8 X 25 sprint :40 #8 on 1:40
    Two rounds. Choice.

    1 X 400 free 6:00 5:20
    4 X 100 free 1:30 1:20
    Two rounds. Round 1 intervals left, 2 right.

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  6. Workout 09/06/13: morning

    by , September 6th, 2013 at 10:49 AM (Maple Syrup with a Side of Chlorine)
    The first week of school has been going well, with the kids (Preston and the his exchange siblings) settling into new routines without much difficulty. I spent a few days at the college tiling, and was able to sit in on the whole class that I am auditing last evening. I'm going to work on harvesting in the garden (apples, beans, potatoes) this weekend, and checking on the grapes as I should be jamming (well, more precisely, jelly-ing) in the next few weeks. I was able to get in this morning for a swim:

    - 200 Fr/200 Bk/200 IM drill
    - 4 x 25 burst and cruise

    Kick Swim Pull (board/agility paddles/buoy)
    050 100 200
    100 150 300
    050 100 200

    5 x 100 on 1:30
    - odds = Fr (work on no-breathe through flags)
    - even = stroke (Bk/IM)

    200 loosen and out
    (Solo/Rec/2650 yds/45 min)
    ----------------------------

    Having been on a relative holiday from swimming over the last two weeks, I can definitely feel that my kicking and swimming speed are diminished, which the clock confirms. I am planning to add in some more structured dryland activities this fall and also continue to change my diet, working to eliminate more processed foods. I have been eating more fruits and veggies, including daily smoothies with my homemade yogurt, which has gotten me down ten pounds since July. This goes along with trying to declutter the excess stuff around the house, mostly paperwork that is no longer needed as well the garage and all of the mysteries it contains
    Categories
    Swim Workouts
  7. EZ 45 min stretch out swim

    400 mix up
    4 x 100 @ 1:45
    -rotate a 25 strong
    4 x 50 @ 50 descend

    4 x 50 @ 60 fly/free
    200 bk build r~30
    4 x 50 @ 60 bk/br
    200 br build r~30
    4 x 50 @ 60 br/fr
    200 IM cruise

    2200

    Hardly worth blogging about but this is just what my body needed.
    Next meet won't be until the beginning of Dec so need to get my butt in gear.
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  8. Week 49 - Friday

    by , September 6th, 2013 at 09:21 AM (After a long rest)
    My daughter did her first private lesson with my coach last night, working on her turns. While she swam I lifted. I ended up doing the circuit training I did last spring and by the end was really really sore. This morning was pretty miserable and in fact kept waking last night each time I would move in my sleep. Today's swim felt good in that it loosened me up and this was a great workout for doing this. We ended up doing a ton of yardage in the 70-75 minute swim.

    Last nights weight workout

    10 min warmup on the vasa swim trainer.

    4x(10xbench press, 10x seated row hands inside, 10xseated row hands outside, 10xlowe back curl, 20xleg extension, 10xmilitary press, 10xinclined bench press, 10xlat pull down hands inside, 10lat pull down hands outside) these were done continuously with no rest and each circuit I increased each machine by a plate.

    Todays swim

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    10x50 swum 12.5 streamline kick, 12.5 free,m12.5 streamline kick, 12.5 free on 1min
    500 swim swum with odds overkcik fast, evens long stroke easy

    Main set
    3x1000 free on 11.30


    Warm down
    300 easy

    Total 5000scy

    i went 5.25 on the 500 and felt pretty good despite stiffness in my tris and lats. The young Jr racer was in my lane again today which kept me pushing throughout the whole workout. She did 800s to my 1000s and I did everything I could to finish when she finished. This was the first set of 1000s I have done in quite a while and probably the best I have done since I got back in the pool. I went 10.35, 10.41, 10.37. The last one in particular I had to push the whole way whereas the first one I got in a groove and cruised.

    Updated September 6th, 2013 at 05:21 PM by StewartACarroll

    Categories
    Swim Workouts
  9. Getting better but not 100% yet & wo-manatees have returned

    by , September 6th, 2013 at 08:42 AM (Mixing it up this year)
    I don't think I will ever be 100% because of my back but the head cold is subsiding some and the lower back is feeling better that it had.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, paddles & bouy holding 1:35's as a relaxed pace
    800 IM switch order to fly,bk,fr,br w/zoomers each 200 as 50 rt arm/50 lt arm/50 kick/50 swim on br do 100 pull/50 kick/50 swim
    400 free fast pace had to swim around 3 wo-manatees
    3x100 choice EZ lots of rest because I had to look for an opening in the lane where I wouldn't mow the 3 wo-manatees down. But since it was warm down that was fine.

    Total 3000 meter
    Categories
    Swim Workouts
  10. Ugh.

    by , September 6th, 2013 at 02:12 AM (Alex's swim journal)
    My workout on Tuesday morning, the first one back at the Kenosha Y in a while, was long, but lackluster. I think I made a mistake in my warm-up. Here's what I did:

    WU (1100/20:00):
    400 EZ swim
    100 fr on 1:45
    150 fr on 2:45?
    200 fr on 3:30
    250 fr on 4:30

    MS1 (1400):
    24 x 50 in 4IMO on 1:00 (3 x thru 400 IM)
    200 recovery swim
    Master's minute

    MS2 (1000):
    8 x 100 in 4IMO on 2:00 (2 x thru 400 IM)
    200 recovery

    MS3 (600):
    400 IM on 8:00 (7:06)
    200 recovery

    4100/75-80 minutes

    My big mistake was not doing any stroke work in the warm-up; I usually do 4 x 100 IM on 2:00 or 2:15 before a lot of stroke work in the main sets. I didn't do it this time and I felt the difference (In my defense I was thinking that doing the equivalent of 6 x 400 IM was a lot of work on each stroke, so I didn't want to overdo it by adding stroke into the warm-up). The other mistake I made was not doing any faster 50s in the warm-up. Again, my rationale was that I had a long set of 50s ahead of me, so no need to overdo the 50s. That was a mistake too. My body has gotten used to swimming progressively shorter distances faster throughout the warm-up, but the change had me swimming progressively longer distances at roughly the same speed... my "just started my warm-up" speed. I think these two factors contributed to the difficulty I had finding a rhythm, or hitting the faster times I've been making on similar intervals and sets this summer. Maybe I'm finally just fizzling out at the end of a long summer and need a few days of recovery...

    So, of course, I decided to lift weights yesterday for the first time in more than 3 months... right before my recovery swim... which ended up being a recovery slog. I did 2200, lots of drill with pull buoy and short fins, but all I could really feel was how dead my legs were. Tonight I did 3000, nothing too difficult, but wow, was I surprised at how off I felt: speed nowhere near where it has been in the last couple of months. Here's what went down:

    WU (1000):
    400 EZ swim (alternated fr/pull by 100s) on 8:00
    4 x 100 IM on 2:00 (desc. 1:45-1:43+... yeah, not much descent!)
    4 x 50 on 1:00 (:38-:40)

    MS (1000):
    8 x 100 on 2:00 (fr, except every 4th was BK; fr was 1:28-1:30; bk 1:40-1:42)
    200 pull (alt. fr and bk by 100)

    CD (1000):
    4 x 50 fr (:40-:42)
    4 x 100 IM on 2:00 (1:45-1:47)
    400 EZ (alt. fr and bk by 50; first 200 w/ pull buoy)

    3000/61 minutes

    Again, I felt out of it and tired. Maybe I'll take a day off tomorrow and see if I can come back and manage something more convincing this weekend. Just feel like I've been swimming twice as hard, but going twice as slow.
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