View RSS Feed

All Blog Entries

  1. Thursday, May 31, 2012 5:30pm

    by , May 31st, 2012 at 10:35 PM (Fast Food Makes for Fast Swimming!)
    Feels like a Friday for some reason...probably the three day weekend meet that's throwing me off a bit. I'll still work a 1/2 day or so tomorrow before the meet, plus a full day of work Saturday morning too.

    Decided to go to the Y pool to stretch out a bit. I felt really tired after my 3rd straight 10 hour shift at work. I've been doing a lot more physical work this week in preparation for the cherry season coming soon. Normally I try to do a lot of standing around watching the line run...this is ideal (though it rarely happens).


    At the Y tonight, it was definitely not the best swimming conditions available for a swimmer like me:

    6 lane pool w/ attached (via bulkhead) diving well
    • Lane 1 Instructor doing private lesson w/ 2 kids
    • Lane 2 Three ladies doing something with kickboards/aquajogging belts and fins. Confusing???
    • Lane 3 The normal triathlon prep training (a program put on by the YMCA) which had 5 people in it.
    • Lane 4 Two of the "regulars" lap swimmers
    • Lane 5 & 6 Had no laneline, and the lifeguard training class was using these two lanes for rescue training/backboarding skillz. After watching the training of the new recruits...I'll just choose to drown when my time comes.
    • Diving Well also being used by lifeguard training class for deep water rescue training/simulations.
    • WTF???
    My choice...Lane 4, which as I stepped up to the edge one swimmer was just getting out, so I was able to split the lane with the other.
    At 6:00pm the pool was going to go down two 1/2 pool (1-3 public swim), and (4-6 lap lanes), of which 6 was still for the lifeguard class, and 4-5 was for the triathalon swim prep group, with NO LAP LANES for the public people. The YMCA staff didn't notify me of the as I was getting in at 5:30, but I talked my way into the group and just swam their workout w/ modifications for me until 6:30 when I got out.

    Finally...the workout:

    (In lane 4, splitting):
    200 Free
    200 Free Pull
    400 IM Drill

    Main Set:
    150 Free @ 2:00 (1:45)
    100 Free @ 1:20 (1:10)
    50 Free @ :45
    ~:30 rest
    150 Free @ 1:55 (1:44)
    100 Free @ 1:15 (1:08)
    50 Free @ :40
    ~:30 rest
    150 Free @ 1:45 (1:36) <--actually tried on this one
    100 Free @ 1:10 (1:05)
    50 Free @ :35

    100 EZ

    got combined w/ triathalon group in Lane 4 for:
    Their set
    My set - what I did

    2 x 100 (continued from 5 x 100s they started) @ 2:30
    2 x 100 Free @ 1:20, 2 x 25 Fly @ :30, :10 rest (total 2:30)

    5 x 200 @ 4:30
    5 x 200 @ 4:30 w/ broken 50s IM Order @ :45, then 1:30 rest (4:30 total)
    • First 4 rounds like above
    • Final round EZ Free
    3100 Yards

    Not a bad workout considering what I had to work with tonight. I did have 2 others in my lane and got stuck behind them during the 200s set a little, but not too bad. It's all in what you make out of it I guess. I wasn't planning on "ripping it up" tonight anyway...this was more of a nice easy stretch out swim prior to the meet anyway.
  2. Thursday, May 31st

    Have Mens' Group on Thursday mornings, so don't swim on Thursdays.

    That means I finished May at 69.26 miles and YTD at 282.76 miles. Over April and May I swam 133.8 miles. That's a lot more than I have swam in the 28 months I've been swimming - and my body felt it, particularly last week.

    In June, my workouts will be limited to about 75 minutes, so it will be a push to hit 50 miles. But that's still good, and I'll work on strokes and speed.
  3. Thursday 5/31/12

    Thursday 5/31

    AM only LCM + Crossfit


    600 swim
    400 pull w/ buoy 25 scull/75 swim
    8x100 @ 1:50
    odd: 50 kick/50 swim
    even: drill/swim/drill/build

    4 @ 3:00 pull w/ buoy D1-4
    6 @ 2:30 swim w/ paddles + fins D1-3, 4-6

    8x50 @ 1:00 drill FR 3 strokes/6 kicks

    1x200 @ 4:10 kick
    3x100 @ 1:30 DPS
    4x50 @ 1:05 kick FAST
    3x100 @ 1:30 D1-3 to FAST

    200 EZ

    Total: 6400


    10x power clean
    10x toes-to-bar
    10x hand-stand push-ups

    2:00 rest

    2:00 AMRAP
    kettle bell swings w/ 45 lbs kettle bell

    400 meter sprint
    Swim Workouts
  4. Day 1 in Iceland

    I'm in Iceland! I arrived yesterday morning on the overnight flight, went to the pool, cheered on teammates, warmed up in the outdoor pool and relaxed in the hot tubs before exploring a bit and having dinner. It was was all made very easy--my teammate Elizabeth kindly picked me up at the airport and delivered me to the apartment I'm sharing with Hannah and Amanda, both of whom have been here a few days already and could give me a brief orientation to the neighborhood.

    After a salmon-and-potatoes feast we made our way to the IGLA opening party at the Blue Lagoon. It was simply fabulous. The organizers had rented out the entire place, so 300+ swimmers, polo players, divers, and friends had the soothing warm milky-blue waters to ourselves. It was very friendly, and with so many New Yorkers here I kept on running into teammates I hadn't seen in a while. Very fun to get to catch up with them in such an amazing setting, plus a very mellow and relaxing way to meet those from other places. An in-water bar and deejays kept things festive.

    Enjoying the lagoon with teammates Danny and Hannah--photo from IGLA Championships 2012 fb page

    We stayed at the Blue Lagoon until late, watching the sun not set. (I think it dipped under the horizon for a few hours around midnight, but it really is light 24 hours a day here--I got home just before 1 last night and the street lamps were not on, or needed). On top of the ample sunlight hours, we've had brilliant weather here ever since I arrived--impossibly blue skies, temps in the high-50s or low-60s that don't cool off much at night, and not windy at all. I haven't needed most of the warm clothes I've packed.

    After the late night last night the 7am warmups came far too early this morning. It was the second night in a row I hadn't gotten much sleep (the first being on the plane Tuesday evening). And it wasn't just the late night--it's just difficult to sleep when it's so bright out. I thought a sleep mask would do the trick--I always travel with one and have had success using them in other situations--but here even with one I find myself awaking too early, even when when dead tired. I'm hoping that an earlier evening tonight will help me feel more rested.

    But even without much sleep this morning I was jazzed to be swimming at the wonderful Laugurdalur pool. It's a beautiful facility, and this morning the sunlight was streaming in the wall of windows and making the water super-sparkly.

    Warmups were relatively uncrowded--the 400 IM was the first event--and I felt good in the water as I went through my paces. The one thing I wanted to check out was the ceiling--several people had warned me yesterday that the ribs and beams in the soaring roof made it very challenging to swim straight down the lane. That was indeed the case!

    Imagine a big beach umbrella with striping that runs horizontal to the ribs.

    Now imagine swimming under a super-sized version of that, about a third of the way from the edge. That's what the roof looks like--big beams that run the width of the pool connect sections that are longer on one edge than the other, and large metal sheets with corrugations running fill the spaces between them. The orientation of these corrugations to the lane lines shifts as you pass under each beam in the ceiling. It's pretty disorienting. Apparently after they built this pool, they realized this might be a problem for backstrokers, so they painted a navy blue line on the ceiling over the eight middle lanes. (The meet was seeded in 10 lanes for most events, but just in 8 for BK and IM).

    Here the blue lines look straight and the ribbing looks curved, but somehow when you're underneath it seems the other way around. I think a video is necessary to truly capture the experience!

    These lines don't help as much as you might think--it felt like trying to work out an optical illusion. I eventually settled on just watching the lane line peripherally, as I would do if I was swimming outdoors. It was a good thing I had my own lane for the first bit of warmup this morning while I worked this out!

    After warmups I had some time to stretch and change suits, and then it was time for my first event--400 IM. I went 6:35.74, splitting 45/51/49/48/57/56/44/42. (Full results are here.) It was a fun race--I was swimming right beside Hannah, and we finished just .2 apart after seesawing the entire race and synchro swimming most of the second 50 of the backstroke.

    I warmed down 700m in the outdoor pool before heading back in for my second event of the day, 200 BK. On that I swam a 3:02.95 (43.3, 47.0, 46.8, 45.7). I only brushed the lane line three times, so I consider the swim a success. It was a little sobering sitting in the ready room and watching the fast heats of guys crash into lane lines right before we hopped in to swim. I think eyes closed might be the strategy for the 100 back tomorrow.

    After the backstroke I had a long warmdown in the outdoor pool and got to cheer on teammates for most of the rest of the session. Eventually my last event rolled around--100 BR on the women's 4 x 100 medley relay, with teammates Leila, Amanda, and Emma. After feeling like I swam my first two races today somewhat timidly, I resolved to be a bit more aggressive on this one, and managed a 1:38.06 (45.7, 52.3).

    After the relay I headed out to the waterslide! I'd been hearing reports all day on how awesome it was, and it turned out to be the most amazing waterslide I've ever been on, and easily the highlight of my meet so far. Lots of twisty turns, a couple of completely dark sections, and a light show before finally hitting the water at the bottom. It was a popular post-swim attraction. On the first run through I was a little slow, and my teammate Ryan managed to cleanly pass Hannah, who was behind me, before colliding with me right before we tumbled out of the tube. (I heard him coming, as he was screaming all the way down!) It was a blast--I don't think I've laughed so hard in a while as we all did when we reached the bottom, then stayed in the warm pool to watch our teammates' exits from the flume. Of course we all had to go again. I decided I have to refine my slide technique, as the boys seemed to be much faster. Hannah suggested we use bodyglide tomorrow. I think practice is essential.

    So--that's my first day and change in Iceland. Hoping to manage some sleep tonight, and looking for more of the same tomorrow!

    Updated June 3rd, 2012 at 08:57 PM by swimsuit addict

  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/01/12

    by , May 31st, 2012 at 04:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    2 X 200 3:20 3:00
    2 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    4 X 50 Kick-25 fast/25 moderate- 1:10
    1 X 100 swim

    8 X 25
    odd: build to race finish
    even: blocks-sprint 25


    15 X 100 pull
    5 on 1:40
    5 on 1:35
    5 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    4200 Y/M
    Swim Workouts
  6. Thursday, May 31

    by , May 31st, 2012 at 04:01 PM (The FAF AFAP Digest)

    600 various

    5 x 50 caterpillar fly drill @ :15 RI
    5 x 50 chest press fly drill @ :15 RI
    5 x 50 single arm fly @ 1:00

    ... hot tub break with Speedo ... who did a 1000 for time ... he was much faster than last week ... I'm suspicious he skipped a 50 due to boredom whilst swimming ... 12:11

    6 x (5 x 25 shooters w/MF) @ :40ish
    5 back
    5 belly
    5 left side
    5 right side
    5 twirling
    5 back

    10 x 50 back w/turtles, no SDK @ 1:00

    100 EZ

    Total: 2700


    Did a full on slow mo recovery workout today. I needed it. I realized after reading Water Rat's blog that I haven't been to ART in 5+ weeks. Definitely means my shoulder is feeling somewhat better b/c I was going weekly for a long time. My third PRP session is next Thursday. There has been some improvement since session two. Though I'm still not doing any freestyle sprinting or using paddles.

    Updated May 31st, 2012 at 05:01 PM by The Fortress

    Swim Workouts
  7. Thursday, May 31 2012

    by , May 31st, 2012 at 02:11 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    Air temp of 80, LCM pool at 78, 100% water clarity.

    Warm Up
    200 S-DR-DR-S by 50

    *Set 1* - LCM
    3000 FR broken 5K tempo & pace
    as 10x300 on 5:30

    • 4:05 Ave pace

    EZ 200

    *Set 2*
    1000 Br/Fr with Snorkel
    • 200 Br kick
    • 300 Br swim
    • 500 FR kick

    *Set 3*
    21x50 on :50 FR with paddles

    • descended 38-36 x7

    EZ 150 FR

    I finally received a new wire cable to replace the one that snapped on the weight stack machine in our exercise room. Did dryland workouts only a few times over the last several weeks, so last night's dryland session was certainly felt in today's swim workout.
    Swim Workouts
  8. Workout 05/31/12:

    by , May 31st, 2012 at 01:39 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 IM drill

    4 x 200 FR pull with buoy on 2:40
    8 x 50 Kick on :60
    4 x 150 FR on 2:00
    8 x 50 drill IMO on :60
    4 x 100 Quarter's Strong on 1:20
    150 loosen and out
    (Solo/Rec/3150yds/50 min)

    I had intended on swimming at Lake Buel with the PaceMaker master group last night, but we had some storms roll through and canceled those plans.

    Today felt good in the water. I will be swimming the Charles River race Saturday in Boston, if the water comes back within acceptable limits. The director will be emailing us Friday afternoon to give the green light. Looking forward to swimming this event for the first time - there is a limit of 150 participants.

    Other than that, I am knee deep in a plumbing project - simple fixes are not simple in a house that is over 130 years old, especially with all the lead pipes. :hitmeontheheadwithawrentch:
    Swim Workouts
  9. A Song of Sixes - 05/31/12

    by , May 31st, 2012 at 01:15 PM (Workout Swimmer)
    Planned on swimming yesterday morning & taking today off, but we had a nasty storm with thunder & lightning yesterday AM, so oh well. No one there that I knew, either - just a couple of leisure swimmers.

    1000 warm up mixing in back & breast
    4 x 200 P no paddles
    300 breast/free
    300 kick/swim
    300 breast/free
    300 kick/swim
    2 x 300 P w/paddles
    6 x 100 IM continuous, no fly
    Total: 4200 SCY

    I wanted to do a poem: Ode to Three's, or perhaps A Song of Sixes - I absolutely love 3's & 6's. But, alas I have no poetic license. The best thing about 300's & 600's is the endless appealing variety I seem to come up with - 150's, 75's IM twitch, straights & brokens. It's wonderful. Today I started thinking I was going to do a 10,9,8,7,6,5,4,3,2,1 then got caught up on what to do for the 700, so thought I would do 10,8,6,4,2 - but I got caught up in the beauty of the 600 - or maybe it was the 300, and everything changed! The nonsense I think up when I'm swimming solo!
    Tomorrow I start back with ATAC full time!
  10. Thursday, 5/31/12

    by , May 31st, 2012 at 12:34 PM (A comfort swimmer's guide to easy swimming)
    I was a bit sore this morning from yesterday's workout. Must have worked it harder than I thought.

    SCM with swim buddy

    Warm up (1000)
    300 swim free/ hold stroke count
    200 kick choice
    4 x 50/1:15 alt. drill/swim by 25, IM order
    300 pull alt 75 free/back

    Main Set: (1100)
    Swim 8 x 25/45 with fins: Odds = kick 12.5 underwater - 12.5 above
    Evens = swim sprint - did fly-back-breast w/dolphin - free
    Kick 3 x 50/1:15 with board: ds 1- 3 - went 1:02-1:14-1:05
    50 easy

    Swim 8 x 25 free/30; - was going 19-20
    Kick 3 x 50 back/1:15; ds 1- 3 - went 1:02-1:00-:58
    50 easy

    Swim 4 x 25 back/45 ALL OUT; - not sure of times, close to 20?
    Kick 3 x 50 back/1:15; ds 1 -3 - went 1:03-1:02-:57
    50 easy

    Pull: w/buoy only (400)
    8 x 50 free/1:00; ds 1- 4, 5 - 8: on 1 - 4 breathe every 5; on 5 - 8 breathe as normal and swim faster
    - w/buoy only, was around 43-44 on 1-4, 41-42 on 5-8

    Warm Down (200)
    2 x 100/10sr (25 swim - 25 kick - 25 drill - 25 swim)

    Total: 2700 meters
  11. 05.31.12 - Thursday workout

    by , May 31st, 2012 at 08:55 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Lots of fly today. We did the workout in the wrong order but it all worked out in the end. Probably a bit easier if followed correctly.


    400 Warm up

    2 Times through:
    * 25 Fly - :30
    * 25 Free - :30
    * 50 Fly/50 Free - 1:30
    * 400 IM - 7:00
    * 50 Easy
    * 200 IM (125 Fly/25 Bk/25 Br/25 Fr) - 3:30
    * 300 IM (150 Fly/50 Bk/50 Br/50 Fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    50 Easy
    I seem to be able to go about 75-100 fly smooth on a 1:20-1:25 pace. After that I go vertical and it hurts. This set pushed me pretty hard. 175 fly was a killer and it didn't help that Dave B picked up the pace on the 175 free.

    10 x 50 - 1:00 (odds, kick/stroke; evens, sprint free)
    This was supposed to be 10 x 50 on :45 but we decided to add rest and do more speed work.

    200 Easy Fly cool down
    50 Return kick boards and cool down from the cool down.

    (4100 Total)
    Swim Workouts
  12. beaten down and broken but still pushing

    by , May 31st, 2012 at 07:36 AM (Mixing it up this year)
    My last meet with the kids will be June 15-17 i decided to swim because if I don't I will be out of the pool too long so I will swim the first or second event only so that I can atleast use the pool for warmup as my workout.

    Today I am still sore, the legs are spent from yesterday and the arms are starting to calm down just in time for upper body weights tonight.

    I think my new nutrition plan is working better. I shall see in the weeks to come.

    200 free
    200 IM drill
    200 kick
    100 scull drill w/snorkle

    4x(5x50)@1:15 w/fins
    1=15UW+35 build held 42's
    3=25 fast+25EZ held 45' I can do EZ
    4=15UW+35 build held 42's

    5x100@2:15 Fly w/fins went 1:40,1:40,1:40,1:40,1:35
    50 @200 pace 42 +50EZ
    2x100@3:30 kick went 2:59,2:53
    50 @200 pace 42 +50EZ
    100 EZ

    Total 2700 meters
  13. Wednesday May 30 - PM Weights

    Body weight (164 lb.), 10 sets of 3

    This is the first time I have done chin-ups without using the assist machine, and while they weren't easy I didn't struggle either. I am pleased with my progress, the first time I did these six weeks ago I was 5 lb. lighter and used 60 lb. of assistance.

    Shoulder Press
    on the Technogym machine
    10 @ 40 lb.
    10 @ 50 lb.
    10 @ 50 lb.
    10 @ 50 lb.

    Box jumps
    3 sets of 10
  14. Wednesday May 30

    Had to swim late today - after driving 550 miles for a couple of meetings. Hit the road at 6am and got back around 5:30. Wife and kids weren't home so I went to the pool. Sitting in a car all day and having a big lunch do not complement swimming. Finally started feeling ok after 3000 yards.

    5x200 on 3:15
    5x200 Back Pull on 3:10
    500 kick
    10x50 Free Pull on :45
    10x50 Back Pull on :50
    5x100 Free Pull on 1:30
    5x100 Back Pull on 1:35

    4500 yards
  15. Wednesday, May 30, 2012 5:15pm

    by , May 30th, 2012 at 10:15 PM (Fast Food Makes for Fast Swimming!)
    Had the whole pool to myself for the lap swim tonight. It's really boring being there all by yourself too. Well, there were a couple deep-water water exercise ladies there, but I don't count them. (the deep tank is separated by a bulkhead).


    300 Free
    300 Free Pull
    200 IM Drill
    200 Kick w/ board

    At this point, I was feeling tired from 10 hour days of work, plus the 4300 yard in 1 hour workout from yesterday. I didn't know what else to do with my time, so I figured I'd waste the next 40 minutes doing a bunch of kicking and fast stuff.

    The fins I use are Speedo Biofuse Training Fins - they are weighted as well. The pair weighs about 3 pounds, so imagine kicking with another 1.5 pounds on each foot!

    20 x 25 w/ fins @ :30
    • Odds SDK on back (attempt to go 1/2way underwater) - after a lot of these reps it was getting tougher to do
    • Evens Fast Fly w/ SDK to middle & then breathing 1 up, 2 down
    100 EZ

    20 x 25 Flutter Kick w/ board (no fins) @ :30 (held :20-21s)

    100 EZ

    Each of the following fast 100s was done on the 4:00 interval, since I don't really like to sit around on the wall...gets boring. The EZ 100s were just built in during the 4:00 interval.

    Fins back on for:

    1 x 100 Fly Fast from a push - went :59
    I've been nearly this fast from a push without fins before, and I was feeling great till after the final turn. My legs were just dead! Plus trying to do open turns with fins is difficult.
    100 EZ

    1 x 100 Back Fast from a push - went 1:01 (good time)
    I actually felt like a backstroker for about 53 yards or so...then my legs died, and my turnover slowed back down to James speed as I slugged home the final 2 lengths...

    100 EZ

    1 x 100 Breast w/ flutter kick"fast" from push - didn't even bother to look at the time. Probably could've gone faster with frog kick.

    100 EZ

    1 x 100 Free fast from a push - went :54
    My legs just died on the 2nd 50, and my arms were feeling it too on the final 25.

    100 EZ and outta here.

    3000 Yards

    That's enough of that stuff for the summer!! I'd rather be swimming 100s/200s/etc of repeats on low rest than doing fast stuff with fins all the time. Very tough to do.

    3 day meet starts on Friday!
  16. Wednesday 5/30/12

    Wednesday 5/30

    AM LCM and PM SCY

    AM swim:

    400 swim
    400 IM k/sw/dr/bld
    24x50 @ 1:05 (6 each stroke, IM order)
    2 drill
    2 kick fast
    2 swim

    3x100 @ 1:20 D1-3
    4x50 @ :50 25 fast 0 breath/25 cruise

    2x (did RD 1 STRK=BK, RD 2 STRK=FR)
    8x50 @ 1:00 STRK (odd: drill, even: build)
    2x200 @ 3:15 IM (first one cruise, second one fast)
    4x100 @ 1:45 (odd: FR cruise, even: STRK fast)
    (+100 EZ after RD1)

    4x100 @ 2:00 skull/sw/dr/sw

    Total: 5900

    PM swim:

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    6x50 @ :50 kick FAST
    3x100 @ 1:20 IM
    2x200 @ 2:20 (RD1)/2:10 (RD2) D1-2

    3x200 @ 3:00 50 kick/50 DPS

    1x100 @ 1:30 FAST (:55, :54, :54, :53)
    3x50 @ :50 FAST (hold faster than 1/2 100 time)
    3x100 @ 1:30 DPS
    1:00 REST

    2x150 EZ

    Total: 6100
    Swim Workouts
  17. Wed., May 30

    by , May 30th, 2012 at 06:10 PM (The FAF AFAP Digest)

    RC/scapula exercises, 20 min
    good mornings, 65 x 1 x 8, 75 x 3 x 8
    extreme angle step ups w/BB, 50 x 3 x 8
    seated narrow grip row, 100 x 1 x 6, 110 x 1 x 6, 120 x 1 x 6
    bicep curl, 40 x 3 x 8
    overhead squat, 55 x 1 x 8, 60 x 1 x 8
    altitude drops, 10
    knee tuck jumps, 10
    resisted track start jumps, 10

    -- Wanted to do a few more sets of things, but ran out of time and had to dash off to the pool.


    Warm up:

    600 various
    6 x 25 shooter
    5 x 50 caterpillar fly drill @ 1:10
    5 x 50 torque drill w/paddles @ :20 RI
    -- first time I've used paddles in months
    50 EZ

    Speed Work:

    1 x 50 AFAP fly w/fins
    -- 23 mid
    -- felt tired, and perhaps should have done some bursts first to make sure I was entirely warmed up
    150 EZ

    Kick Ultras w/fins:
    3 x (8 x 25) @ :45
    -- AFAP for 20 yards, cruise in, rest approx :30

    1-8 = dolphin kick w/board
    50 EZ
    9-16 = shooter w/MF
    100 EZ
    17-24 = backstroke kick, no SDK
    150 EZ

    8 x 25 breast pull w/parachute
    100 EZ

    Total: 2700


    Still feeling tired. I realized that, normally, this would have been a recovery week for me. I probably should have knocked off weights last Saturday for a week. Whenever I skip a recovery week, it catches up to me. I had thought I might not need/take one with Omaha looming, but apparently not so. And I'm done with upper body weights until after Nats. I've been feeling the "weight" of them in my speed sessions and really want to crank some quality AFAP work in the pool. May just do plyos from now until 3 weeks out. It doesn't seem like it was all for naught, as in just 4+ weeks, I've gotten stronger or possibly regained strength I had lost.

    I may see Speedo-Tri tomorrow. He will probably be doing another 1000 for time (ugh!) and I'll be doing a recovery workout so I can attempt some AFAP 50s outdoors on Friday.
  18. Sarasota Y Sharks Masters 5:30 AM Workout -05/31/12

    by , May 30th, 2012 at 05:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:45
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 200 3:30
    1 X 100 1:45

    1 X 200 kick + 100 swim

    10 X 50
    odd: Blocks-25 sprint/25 easy
    even: 25 easy/25 build to race finish

    8 X 50 kick 1:15
    #3-6-9 are fast

    1 X 100 IM 2:00
    1 X 100 stroke 2:15
    1 X 100 free 2:00
    Three rounds

    1 X 50 fast 1:30
    1 X 100 fast + 150 easy 6:00
    Three rounds. Choice.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Wednesday, 5/30/12

    by , May 30th, 2012 at 04:37 PM (A comfort swimmer's guide to easy swimming)
    SCM with swim buddy

    Warm up:

    300 swim, 200 kick, 100 pull
    4 x 50/ 1:00 build
    4 x 25/45 sprint

    Main Set

    Swim 6 x 100 free on 2:00; build effort on each
    - 1:23-25 on these
    50 easy

    Pull 4 x 150 free on 3:00; make send off and hold moderate stroke count throughout

    Swim 3 x 100 IM/2:30
    - ave 1:43 on these
    50 easy

    Swim 6 x 50 on 1:30;
    Odds are FAST Back, evens are easy free.
    - went 43-44 on fast ones

    Warm Down
    100 easy

    Total: 2900 meters
  20. Wednesday, May 30 2012

    by , May 30th, 2012 at 03:13 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Typical SWF early summer day with scattered clouds and hourly forcast for 30% chance of thunderstorms throughout the day. Air temp of 82, LCM pool at 77 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 500 to 5K OW race pace
    15 min talking with lanemate Karl

    *Set 1* - LCM
    2000 FR broken 5K tempo & pace

    Swim as 5 rounds:
    • 2x50 on :50
    • 1x100 on 1:40
    • 2x50 on :45
    • 1x100 on 1:30

    • 50s ave @ 38
    • 100s ave @ 1:18

    EZ 200

    *Set 2*
    2000 FR straight swim with paddles
    • Time: 25:58

    EZ 100 FR

    After 5 days off, one would think it should be like a taper, but I usually tend to feel that I begin to regress with breaks longer than 3 days where there is very little or no swimming. The warm up felt excellent, but entire rest of the workout I felt like I had to work hard for average to slow results.

    Over the last six weeks my coach really helped me to take on physical and mental challenges in swim workouts. He pushed me beyond my expectations and strongly believed I could go beyond my comfort zone attaining new levels of swimmming endurance, speed and confidence to set goals. One of the first positive results was a 5K OWS in 1:18.

    Now I will try to continue that momentum as my coach needs to take time off, perhaps indefinitely, to focus on personal health and recovery. I am truly thankful for the time I had with him, and feel a bit selfish that he even gave me and our small group so much of himself. So I sincerely hope and pray everything will go well for him.

    School is out in Lee County, SWF - so my 9yr old daughter came with me to swim next to my lane during warm up. Then she got out to do her Kumon worksheets, read her AR reading list books, and work on her writing Journal. I appreciate her support so much, and when she is not up to it or we have other plans, on those days I will go to our HOA pool early am.

    Updated May 30th, 2012 at 03:49 PM by fdtotten

    Swim Workouts