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  1. Workout 02/01/14: morning

    by , February 1st, 2014 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    Had a fun day snowboarding yesterday, first time at the mountain in a few years. I was able to get the old snowboard waxed and sharpened - not too bad for being 22 years old, huh?


    Feeling a little sore, I was up early to get the kids to a Men's Breakfast before masters.

    200 Swim/200 Kick/200 Pull

    Modified from AZTimm's set during the week:
    8 x 50 on :60 (I did 75's instead of 50's all the way through)
    200 Pull
    6 x 50 on 1:05
    200 swim/kick
    4 x 50 on 1:10
    200 swim with 3 dolphin kicks off each wall

    12 x 25's on :30
    - odds = FAST, evens = no free

    200 loosen and out (plus and extra 200 in between)
    (Masters/Rec/3250 yds/90 min)
    ------------------

    Nice workout - the idea is to keep the 50's at the same pace/time by round, but get faster through the set given the extra rest. I was able to maintain ~7 /~11/ ~20 seconds rest by round, going 47 on he last 75. I have been trying to encourage the team to work on SDK's, which will help everyone move more quickly through the water.

    Spent the afternoon cutting tiles at the college, and completed the ladies room and have to just put up three tiles in the guys room, then grout, and on to the top floor! I would have finished everything up, but Lena and I were called upon (a few hours before) to chaperone the dance at the kid's school - nice excuse to get dolled up and break a move!
    Categories
    Swim Workouts
  2. Jan 31-Feb 1

    by , February 1st, 2014 at 04:36 PM (The FAF AFAP Digest)
    Friday:

    Went to Pitt. I knew there was a meet that night, but I hadn't anticipated that they would close the pool at 1:00 to "get ready. " Sigh. I only got in 1250. There was really no place else to go swim. My usual frustration with Pittsburgh. . I feel like this place is sapping my usual motivation/fire. I can't seem to get into a groove.

    600 various
    150 scull
    10 x 25 burst + cruise @ 1:00
    50 EZ
    4 x 50 @ 1:00
    odds = 100 pace
    evens = EZ

    Total: 1250


    Saturday:

    Had planned to go to Pitt, but one of my masters swimmers warned me there was a meet there. More frustration. So I went to Sewickley where there were only 3 lanes and I to share most of the time. I did manage to get in a decent kick-oriented workout.

    Warm up:

    600 various
    100 scull
    4 x 25 burst + cruise @ 1:00
    50 EZ

    Main sets:

    4 x (25 AFAP + 25 EZ) @ 1:30
    50 EZ

    20 x 50 kick w/fins
    odds = hold best average @ 1:00 (5 dolphin, 5 flutter)
    evens = EZ @ 1:30

    Going into this set, I was hoping to hold 27s. I mostly held 26s with a couple 25s.

    350 EZ

    8 x 25 w/chute & paddles @ 1:00
    100 EZ

    8 x (25 AFAP dolphin kick on back w/fins & buoy + 25 EZ) @ :30 rest
    100 EZ

    Total: 3250
    Categories
    Swim Workouts
  3. swam a worout before the meet

    by , February 1st, 2014 at 01:40 PM (Mixing it up this year)
    Yes I got in and did the masters workout before the meet. Probably not smart but oh well.

    3x50@1:00 free
    300 free
    5x100@1:30 free

    4 times thru
    100 free
    75 IM drop the free
    50 free
    25 back

    Times for the meet were fairly good this time around dropped 4 seconds from last time in the 100 Fly 1:25. On the 100 back I matched my time which was good since my feet slipped on the start and I basically had no push off the wall but still went 1:23. The 500 felt strong but was a little slower than last time. I think I was distracted because at that time I had been paged by work and I knew I was going to have to go in to work after I finished.
    Categories
    Swim Workouts
  4. Week 70 - Saturday

    by , February 1st, 2014 at 10:38 AM (After a long rest)
    I had a great nights sleep and had a coffee with my father who joined me again this morning. my parents head back to the UK on Monday so we are making the most of our last couple of days together. Their visit has been great fun and it makes me realize how lucky I am to have such great parents who I have such a good relationship with.


    Today's workout continued the focus on 200s and kicking; lots and lots of kicking.


    Warm up
    1000 free snorkel


    Main sets
    4x(200 free with fins AFAP on 3mins, 2x50 back with fins on 45)
    100 easy
    12x75 kick on 1.20 swum free,fly,free kick by 25
    100 easy
    300 free on 3.30
    200 IM on 3mins
    100 free AFAP


    Warm up
    200 easy


    Total 4100 scy


    I felt great again in the water. My turns are starting to feel better but I need to keep concentrating as I get tired. The 200s with fins burned pretty bad but I believe this is just the event as opposed to anything I am doing right or wrong; the 200 free flat out hurts and training for it is very very very hard. I went 1.48,1.48,1.48,1.46 by round and held 29s on the 50s back. My consistency I believe reflects my conditioning and I am very happy with my endurance. After number 3 i was hurting pretty badly but my coach started rallying me and told me i can go a 1.46, he suggested backing off the 1st 100 just a little bit and then to push the 3rd 50 hard, which i did and then just tried pushing through the pain on the last 50. The kick set I held between 1min and 1.03s and again felt good. I have a little swelling in my right knee that does get aggregated by fly kick for some reason, so towards the end of the kick set I eased off a little bit. The 300 free and 200 IM we're swum aerobically and I went 3.15 on the 300 and 2.40 on the IM. The final 100 I went 53 which I actually thought would be quicker based on how I felt. That said I was very happy with a 53 at the end of this practice. As i look back the 200s felt great despite the pain and i was very happy with the set. I think with some concerted focus the 200 can be my standout event. I will start back in the weight room next week so next week will be a very painful achy week I am sure!!!
    Categories
    Swim Workouts
  5. Sat 2/1/14

    Odd week here in North Myrtle Beach with the ice and snow. The town basically shut down for a couple of days. The city did a good job with the salt, sand and brine. We had a little over an inch of ice at our house that stayed for a couple of days.

    Back to the routine. Quick one today.

    500 mix up
    10 x 50 on coaches whistle
    -- A mix of kick, drill, fast, and stroke
    100 swim

    Choice set of broken 3 x (4 x150's)
    -- Went free, back, breast by round
    Round 1
    50 fast r/5
    50 perfect form r/5
    50 fast r/20

    Round 2
    25 perfect form r/5
    50 @ 200 pace r/5
    25 sprint r/5
    50 perfect form r/20

    Round 3
    25 perfect form r/5
    75 fast r/5
    25 perfect form r/5
    25 sprint r/20

    4 x through , IM order @ coaches whistle
    3 x 25 kick ~ 40
    50 drill ~ 60
    75 swim ~ 1:20

    100 cruise and out

    3600

    We are doing the polar plunge this afternoon for the SC Special Olympics. This could be interesting. I have teased our oldest daughter by asking her which one of my bright drag suits or briefs I should wear. "Daddy, PLEASE wear some board shorts!" Hahaha.
    Categories
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