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  1. Monday 2/10/14

    Monday 2/10

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    4x100 @ 1:15 AE

    "I.M. Test Set"
    5x50 @ :50 FL (30.2-30.9)
    6x75 @ 1:20 BK (52.8-53.9)
    5x50 @ :50 BR (34.2-35.1)
    6x75 @ 1:20 FR (41.9-43.9)
    All of the above BEST AVG (except kind of sort of the FL, which was "smooth")

    2x
    4x75 @ 1:20 swim, last 25 under H2O kick w/ fins
    4x25 @ :10 rest scull
    200 EZ

    Total: 4000

    PM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    8x75 @ 1:15 D1-4, 5-8
    8x25 @ :40 V.S.

    5x under H2O returns (12.5 yards out)

    2x
    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:05 AE MAKE
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ :50 AE MAKE
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ :30 AE MAKE (READ: sprint and hang on for dear life)

    2x
    4x50 @ 2:00 add-on FAST by 12.5 w/ fins

    300 EZ

    Total: 6300

    Updated February 11th, 2014 at 08:34 AM by Calvin S

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  2. Monday, February 10, 2014

    by , February 10th, 2014 at 09:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 81
    Partly sunny skies with humidity at 63%

    Resuming my USMS Blog
    This update brings mixed news. The good news is that I have been very busy with my professional contract work at UCF. The not so good news is that due to an injury accident during the last week of December, cold weather pool closures, and work travel to Orlando, the last seven weeks have been challenging.

    I was playing with my daughter when we fell on the tile floor of our house where I landed on my left shoulder, elbow and forearm (but she was OK having landed on me). The aching in the left shoulder rotator-cuff area has subsided along with the tenderness just behind my left elbow. I restarted gentle weights and bands, two weeks ago, along with medium size paddle work in the water. This previous week was my first full week going between 3-4K each day.

    The Lee County Senior Games meet is my next event, which I will enter this coming week. At this time, I am not planning to attend the Y meet in Sarasota.

    The FGCU pool closure significantly impacted my swim training more than expected, as the FMAC cold weather policy is ridiculous, requiring a minimum a 70 degree high forecast to open. The FGCU Aquatic Center has become a worst possible case scenario with little expectations to be open again until late 2014. You would think that they would have obtained professional consultations before draining a 50 Meter pool and a 10-lane 25 yard pool in a flood zone area next to 20 acres of land similar to Everglade conditions. Needless to say, two pools that were working fine, are now empty (since early December) with serious issues. While I do not know the inside details, and no information has been provided so far, I find it difficult to understand it came to this circumstance.

    Now I am slowly training my way back to "square one" or "first base" perhaps.

    Warm up
    400 FR as 2(50K/50RALA/50CU/50DPS

    *Set 1*
    5x50 FR on :50, as 25RALA/25CU *38-36
    :30 rest
    5x50 FR on :50, as 25RALA/25CU *36-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-11 w/snorkel *35-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-12 w/snorkel *34-32
    ---200 BK DPS

    *Set 2*
    4(5x50 FR on :50, :30 rest)
    rds#1-2) *35-34 w/M-agility paddles-snorkel-tube-buoy
    rds#3-4) *33-32 w/L-agility paddles-tube-buoy
    ---200 BR Kick

    *Set 3*
    6(4x50 FR on :50, :20 rest) w/fins, 1)kick on side, 2)25RA/25LA, 3)50 CU, 4)50 DPS
    1)*34-30-29-27
    2)*33-29-28-26
    3)*33-30-29-26
    4)*34-39-28-26
    5)*33-30-28-26
    6)*32-30-28-25
    ---200 D/kick on back

    *Set 4*
    4(5x25 FR on :40) 1)kick w/bd, 2)RA, 3)LA, 4)CU, 5)SPL-11/12
    1)*18-15-15-15-13
    2)*17-14-14-14-12
    3)*17-14-14-14-12
    4)*17-14-14-14-12

    Warm down
    10x50 FR on :50, SPL-10/11 *33-36 w/snorkel
    200 IM EZ

    Comments:
    After feeling awful for two weeks, I am now beginning to feel like I can swim again. Eventually I hope to blend in some quality sets, base sets, and some IM sets.
    Categories
    Swim Workouts
  3. Workout 02/10/14: evening

    by , February 10th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Well, my turn on the sick train appears to have ended. Caught the upper respiratory bug going around the area and spent Wed and Thurs in bed (b/c in pharmacy you can only be sick on your days off), then staggered through the weekend at work. Still have a cough but ventured to the pool anyways ...

    200 FR/200 BK/200 IM drill
    600 Shark Swim
    2 x (4 x 50 on :50 - IMO down and easy free back)
    100 loosen and out
    (Solo/Rec/1700 yds/30 min)
    --------------------------------

    Breathing was better than expected, but lack of feel in the water was right where I thought it would be. Planning to take it easy this week and get back into the groove of things.
    Categories
    Swim Workouts
  4. Okey dokey, artichokies

    I enjoyed a really fun practice with the PCST masters on Saturday. We had 11 swimmers—apparently a near-record for a masters workout at this pool! It was a warm sunny morning, and there was a nice sense of camaraderie as we did the following workout:

    350 scy warmup [There was something longer, but I cut this short so I could start the set with two swim buddies in the next lane.]

    200 pull w/ paddles @ 3:00
    2 x 100 kick @ 2:00 [officially with fins, but I didn’t have any]
    4 x 50 with all equipment @ :55

    6 x 75 (k/s/s) @ 1:20 [fl/bk/br/br/bk/fl]

    6 x 50 d/s @ 1:00

    Then, since several swimmers are headed to Auburn next weekend, we all headed to the far end of the pool for some start/turn workout. And afterwards—a 6 x 50 free relay race! It was a fun morning.

    (And today's blog title? That was the coach's way of checking that we had understood one of the above sets. I like this team!)

    Unfortunately, I tweaked my lower back on one of my starts. The acute pain lasted just a few minutes, but I’ve been having dull achiness ever since, and am still moving around gingerly.

    This afternoon instead of heading back to the pool I opted for a swim in the gulf. It was a nice sunny day, with air temps in the low 60s, and water temp about the same (it’s warmed up quickly in the recent warm weather). I was in for about an hour, swimming back and forth along the stretch of beach where the depth is sufficient to swim on the near side of the sandbar. There was a bit of surf, enough to make the water bumpy, which at first felt uncomfortable with my back, but either it loosened up or I got blissy enough as the swim went along that I forgot about it.

    There was some current today and some wind, enough to make it noticeably more difficult going east, then easy and fast going west. Every now and again I would turn over and do a few strokes of backstroke, just to admire the sky and catch a glimpse of the happy snowbirds strolling along on the beach. (Afterwards a couple told me the sight of me swimming had prompted them to get outside for a beach walk!) When I finally decided I had had enough, I got out and warmed in the sun for awhile on my beach, then headed up to the hot tub for a nice relaxing soak. I’m definitely enjoying the cushy OW swimming life here!
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  5. 2|10|14 SCM

    by , February 10th, 2014 at 02:58 PM (Blog)
    Weights on saturday and today

    WARMUP

    20 x 25 on 0:30 free

    DRILL

    20 x 25 on 1:00 various

    SPEED

    24 x 25 on 1:00 free as:
    • odds - 12.5 AFAP / 12.5 form
    • evens - 12.5 form / 12.5 AFAP

    KICK
    10 x 25 on 1:00 FK as:
    • odds - 12.5 AFAP / 12.5 easy
    • evens - 12.5 easy / 12.5 AFAP


    First swim since friday, had reserve weekend with no time available. If it wasn't for the mild financial buffer that comes with it, I would have retired years ago (I am an E6 with 25 year's combined AD and res).

    Updated February 10th, 2014 at 08:26 PM by __steve__

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  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/11/2013

    by , February 10th, 2014 at 12:41 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCM
    WARM UP:
    1 X 250 4:15 4:00
    4 X 100 1:45 1:40
    3 X 100 kick 2:30 2:30
    Two rounds. Round 1 intervals left, 2 right.

    12 X 50 choice 1:15
    #3-6-9-12 are fast

    3 X 200 broken @ race pace--choice-- 6:00
    Broken :10 @ 100
    1 X 100 easy swim

    1 X 800 pull

    WARM DOWN: 4 X 50 easy

    4200M
    Categories
    Swim Workouts
  7. Week 72 - Monday

    by , February 10th, 2014 at 09:22 AM (After a long rest)
    My daughter had to go to an emergency care hospital last night as a result of running a fever and generally feeling quite sick. She had a 102F fever and was diagnosed with strep throat. My son woke this morning complaining of a sore throat so I suspect we will all end up with it in the next week.


    I woke tired but no sore throat this morning. Today's workout was really tough and I was very tired when we were finished. As a result of sick kids I had to postpone my sit down with Tom to work on our training plan. Its hard to believe its only 26 weeks until worlds. We rescheduled our meeting until Friday.


    Warm up
    400 swim with snorkel
    6x50 catchup on 45


    Main set
    8x500 swum as 2x(500 pull, 500 over kick, 500 negative split, 500 AFAP) on 5.50
    10x50 kick on 1min


    Warm down
    100 double arm back


    Total 5300scy


    This is a lot of yardage in 70 minutes and with the 500s on 1.10 pace it was a high threshold day. I went 5.25, 5.30,5.25,5.10, 5.20,5.25,5.20,5.07. I swam all of these with paddles and 1 and 5 with pull bouy.

    --------

    We have had a few people ask to swim on our team at worlds and I found out over the weekend that it takes 60 days to reregister for another team meaning that it's not possible to reregister after nationals ahead of the 1st June registration deadline for worlds. This is a shame because people who don't have a team at worlds won't be able to do relays and it seemed joining a larger team would be a win win, but alas the timing does not work.
    Categories
    Swim Workouts
  8. Too many people in the lane today but managed well

    by , February 10th, 2014 at 07:51 AM (Mixing it up this year)
    Today I had to circle swim with 2 slower individuals but I do have to admit they were ok with me passing down the middle of the lane and they looked for me at the walls and did not leave in front of me, just before my interval.

    This weekend I had to find some of my old cloths, size 12's. Why is it a few weeks back all I could find were size 12's that I couldn't fit in but now that I can, all I can find are size 14's. It's like they all hid from me in my closet!

    5x50@:50 free
    100@2:00 free FAST in 1:21
    5x50@:50 free
    5x50@:45 free w/paddles & bouy
    2x100@1:40 free FAST in 1:21, 1:22
    5x50@:50 free
    5x50@:50 free w/paddles & bouy
    5x50@1:00 free kick w/zoomers
    3x100@1:30 free FAST in 1:21, 1:23, 1:23
    5x50@:50 free
    5x50@:50 free w/paddles & bouy
    5x50@1:00 free kick w/zoomers
    5x50@:50 free
    5x100@1:45 free w/snorkle EZ

    Total 3600 yards
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