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  1. Monday 2/17/14

    Monday 2/17

    AM and PM SCY

    AM swim:

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

    8x50 @ :50 D1-4, 5-8
    8x25 @ :40 V.S.
    100 EZ

    "400 I.M. Test Set" (ALL BEST AVG)
    4x50@ :50 FL (30.2, 29.8, 29.8, 30.3)
    4x75 @ 1:20 BK (52.0, 52.1, 52.9, 52.7)
    4x50 @ :50 BR (34.0, 34.5, 34.9, 34.9)
    4x75 @ 1:20 FR (45.5, 44.1, 45.5, 44.0)

    2x
    8x25 @ :10 rest drill w/ snorkel
    200 @ :15 rest kick w/ board + fins

    Total: 3500

    PM swim:

    2x
    300 swim
    6x50 @ 1:00 kick/drill by 25
    4x75 @ 1:15 D1-4

    6x under H2O returns
    100 EZ

    4x400 @ 4:30 AE pull w/ buoy + paddles + snorkel (4:14, 4:10, 4:12, 4:10)
    4x100 @ 1:30 D1-4 to FAST (1:05, 1:00, :59, :57)
    4x100 @ 1:05 AE MAKE
    4x100 @ 1:45 @ 500 PACE (59.0, 59.1, 59.8, 58.5)

    2x
    6x25 @ :20 rest under H2O kick w/ fins
    300 EZ

    600 EZ + assorted floating/kicking/sculling

    Total: 6200
    Categories
    Swim Workouts
  2. Monday, February 17, 2013

    by , February 17th, 2014 at 10:03 PM (I swim, therefore I am)
    SCY@FMAC
    Air temp of 72, pool at 82
    Sunny skies with humidity at 67%

    Warm up
    400 REV IM

    *Set 1*
    12x50 FR on :50 5(50RALA/50CU/50DPS) RI...
    4x25 FR on :30 Steady *16s
    4x50 FR on :45 Desc 1-4 *34-33-32-31, :30 rest
    4x25 FR on :30 Steady *17-16s
    4x50 FR on :45 Desc 1-4 *33-32-32-31
    ---200 BK Swim

    *Set 2*
    /w (m)agility paddles-snorkel
    6x100 FR on 1:30 100 as(50RALA/25CU/25DPS) RI...
    4x25 FR on :30 Steady *15s
    4x50 FR on :45 Desc 1-4 *33-32-31-30, :30 rest
    4x25 FR on :30 Steady *17-16s
    4x50 FR on :45 Desc 1-4 *33-32-31-30
    ---200 BR Kick

    *Set 3*
    /w fins
    3x200 FR on 2:40 200 as(50K/50RALA/50CU/50DPS) RI...
    4x25 FR on :20 Steady *15-14s
    4x50 FR on :40 Desc 1-4 *31-30-29-28, :30 rest
    4x25 FR on :20 Steady *16-15-14s
    4x50 FR on :40 Desc 1-4 *30-29-29-28
    ---200 BK kick

    *Set 4*
    500 BK as 4(25k/25dr/50swim) w/fins-(m)agility paddles
    500 Fly as 4(25k/50dr/50swim) w/snorkel-(m)agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 IM EZ
    100 IM EZ

    Comments:
    I did a 6K workout on Friday, and a lighter 3K workout Saturday, then a complete rest on Sunday. This week I am beginning to gradually phase in some quality sets. Today for Sets 1-3, the focus was 4x50s FR descending 1-4. While these sets appear basic and simple to do, it felt hard for me today as I have not done any significant quality efforts since about mid December. Each time, the first 50 on each descending set of 4x50 felt very easy, but then to actually descend each 50 1-4, my effort felt like 50%-80%-95%-100%. I am being conservative on reading the clock, leaving right on the send off, and looking for the time off the clock on touching the wall, not during the glide, which I admit to being guilty of doing in the past.

    Florida Senior Games - Lee County, San Carlos Community Pool March 1
    I entered this meet as it is very near by, although not a sanctioned USMS meet. My goals are more about pacing and swimming the stroke form/technique I am practicing in workouts. Although I trained well last Summer-Fall 2013, but did not compete, whatever I times did in training are past, and at the moment I am starting over. While I would have liked to have included a 100 or 200 BK, I choose the 500 FR over 200 BK and 50 Fly over 100 BK. My entries in order (women's heats first, then men):

    1) 200Y FR, 2:15.00, goal is to descend 50 splits 1-4.
    5) 100Y IM, 1:15.00, I have never swum this.
    8) 50Y FR, 26.90, goal is to split second 25 under 14.
    10) 50Y Fly, 29.86, goal is to split second 25 under 15.
    15) 500Y FR, 6:10.00, goal is to negative split second 250.
    Categories
    Swim Workouts
  3. 3000 this evening

    by , February 17th, 2014 at 09:41 PM (Alex's swim journal)
    Trudged through the snow and into the Y on the way home from work. Man, this has been a long winter! But because of the heavy snow right around rush hour I think most folks were scared off and the normally bustling pool was completely empty... completely!

    Did 3000...

    Warm-up:
    400 EZ on 7:30 (6:50, focused on long strokes... 12-14 per length in the first 200)
    4 x 100 IM on 2:00 (1:44-1:49)
    1:00 rest
    4 x 50 fly on 1:00 (:47, :48, :49, :50)
    1:00 rest

    Main set:
    4 x 100 free on 2:00 (desc. 1:33-1:30)
    4 x 100 free on 1:45 (ascend 1:30-1:36)
    4 x 100 back on 2:15 (1:51-1:55... this was very slow, yuck!)

    Cool-down:
    200 EZ free
    200 breast
    200 back
    200 EZ free

    ...all in 60 mins.

    I am still not feeling very strong despite feeling like the energy bounced back a little yesterday. It's amazing how much fitness I've lost over these last three weeks of illness. I haven't done times this slow in a long time, very frustrating!
    Categories
    Uncategorized
  4. Auburn SCY Invitational day 2

    by , February 17th, 2014 at 03:39 PM (Pete's swim blog)
    Before I get into day 2, I completely forgot about one of the cool things from day 1. Dave and I showed up early to check in for the 1650. Turns out the Auburn swim team was just winding down their workout. I'm 6'1" and about 185 lbs. There aren't a lot of places where I feel short and fat. This was one of those places. So, we sat down in the bleachers on the pool deck and enjoyed the rest of practice while head coach Brett Hawke paced back and forth in front of us. Suddenly, he turns around, looks at us and says "watch, this is one of the fastest swimmers in the world." We were partly shocked that he was even speaking to us mere mortals but equally intrigued at what was about to happen. Marcelo Chierighini (admittedly, I could not have picked him out of a lineup before this weekend) steps up on the blocks and rips off a 9.6 25 sprint - clock stopping after his feet touched on the turn. Cool stuff!

    So, day 2 started off great but I got slower as the day went on. I'm coming to the realization that there's a hefty price to be paid for going all out on 4 long swims the previous day. I like the longer events. I do well in them and the points I score help my team compete against teams 20%-30% larger than we are. But don't think I can keep expecting to swim 8 events in 2 days and see time drops in all 8 events. I'll probably still enter 8 and swim them but I'll be a little more careful about which ones I decide to target for time drops. Here's my results for day 2:

    500 Free
    Seed time - 5:37.54
    Meet time - 5:29.47 (1:03.11, 1:06.41, 1:06.62, 1:07.18, 1:06.15)
    This is about what I thought I would do last year but my back injury kept me from going full speed. It's a good 8 second drop so no complaints. Might have taken the first 50 out a bit slower. The last 200 was very painful but I was able to maintain my speed.

    200 Breast
    Seed time - 2:34.13
    Meet time - 2:33.97
    This was a personal best but that's kind of a hollow victory. Here's my times from the last 5 years: 2:42.67, 2:39.09, 2:34.13, 2:34.24, 2:33.97. All of my 200s have improved far more than this over 5 years. Part of it may be that breaststroke was my best stroke when I started swimming. Part of it is that I was just tired at this point in the meet. But I think most of it is because I never practice it. I practice kicking breaststroke a lot and my kick times have improved. But aside from sets where we swim IM, I rarely swim breaststroke. This is something I want to change for next year.

    50 Breast
    Seed time - 32.33
    Meet time - 32.16
    Same as above. It's great to get a personal best but with my kick, I should be swimming the 50 closer to 30 seconds.

    200 IM
    Seed time - 2:22.58
    Meet time - 2:24.40
    This was every bit the train wreck that my 200 free was. I ended up in between two 30-34 year olds battling it out for 1st place in their age group. I went out 30.3 in the fly but both of them went well under 30. Their wake converged in my lane and I took two mouthfulls of water in my last 4 breaths. My backstroke push-off was mostly a coughing fit. Once I could breathe, I started hyperventilating. So, I slowed things down, focused on good long strokes and caught my breath again. After checking my splits, I was still close to what I had done last summer when I went 2:21. But by then, I'd had enough and just wasn't interested in pushing harder. It was just not my race but no big deal... I'll swim it again in the summer.

    I split 25.99 for my free relay. It felt a lot faster than that but we won the relay. In all, I had a blast this weekend. Can't wait to get back to grinding out the yards.
  5. Monday, February 17, 2014 9:10-10:00am

    by , February 17th, 2014 at 02:57 PM (Fast Food Makes for Fast Swimming!)
    Warmup:

    100 Free
    3 or so minutes of massaging/popping something back into place in my shoulder. It felt awkward as I was swimming. I'm definitely older than I was yesterday!
    400 Free
    (500/500)

    10 x 50 Flutter Kick w/ board @ 1:00 (ranged :45-:49s)
    (500/1000)

    8 x 100 Free Pull @ 1:20 (ranged 1:08-1:10s)
    (800/1800)

    200 Free
    (200/2000)

    15 x 25 SDK w/ short fins on back @ :30
    10 kicks underwater which took me to about the 15M mark
    1 x 25 Fly Fast w/ short fins (to maintain my butterfly status in the lap lanes)
    (400/2400)

    100 EZ
    ----------------------
    2500 Yards
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/18/2013

    by , February 17th, 2014 at 01:02 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    1 X 200 3:15 3:00
    2 X 100 1:45 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    10 X 100 choice 2:00
    odd: moderate even: 85/90%

    3 X (4 X 50 choice 1:15
    Three moderate, #4 from the blocks @ 100%

    3 X 300 pull 4:30
    Descend 1-3 and neg split

    WARM DOWN: 4 X 50 easy

    4700Y
    Categories
    Swim Workouts
  7. Mon Feb 17th, 2014

    by , February 17th, 2014 at 09:47 AM (Ande's Swimming Blog)
    800 warm up
    done 2 fr, 4IM krls, 2fr

    4 x 100 on 1:20 right into
    3 x100 on 1:15 right into
    2 x100 on 1:10 right into
    100 on 1:05

    50 easy

    Pull
    4 x 100 on 1:05 right into
    3 x100 on 1:10 right into
    2 x100 on 1:15 right into
    100 on 1:20

    100 easy

    4x(100kon 1:15, 50 on 35)

    Fins 14x50
    odds on 35
    evens on 45

    100 easy
    Categories
    Swim Workouts
  8. Week 73 - Monday

    by , February 17th, 2014 at 08:41 AM (After a long rest)
    I had a great nights sleep and woke feeling rested. My key card To the pool did not work for some reason today so we had to wait for Tom to arrive(usually a few of us get an extra 10-15 minutes before Tom arrives on deck), but alas not today. Today's workout was a little different for a Monday and I was again very tired at the end of practice.


    Warm up
    400 free with snorkel
    6x50 catchup on 45


    Main sets
    10x50 on 33(swum as a transition from warmup to main) with instructions to get our heart rates up.
    4x(500 on 7 min (swum as 200 pull, 100 kick, 200 pull), 100 free on 2mins AFAP)


    Warm down
    8x50 on 1min swum as double arm back, free by 25


    Total 4000scy


    I held 30-31s on the transition 50s. These were tougher than last week today and suspect they were earlier in the workout(I will have to check this). The 500s I swam high tempo aerobic holding 1.01s on the pull and 1.30 on the kick. I was getting about 1minute or so of rest due to the time taken to transition from pull to kick and back again. On the fast 100s I went 53,54,54 and 53. I felt strong and did not tie up until the very end of the last 100 but they hurt.

    We have done a lot more high intensity swimming this last week and I feel good generally. Obviously I am tired but I think this mix will really help the back half of my mid distance races.
    Categories
    Swim Workouts
  9. A quick 1 hour workout at the Y in 84 degree water

    by , February 17th, 2014 at 07:48 AM (Mixing it up this year)
    Since I have a longer ride to work from Hinesville, that means a shorter swim time to make it to work on time. My main pool was closed so the Y was the only pool open today. My guard today was one of the swimmers I coach in the evenings, Dylan.

    500 free
    500 free kick w/zoomers
    5x100@1:45 back w/strapless paddles & bouy held 1:40's
    10x25@:45 fly
    250 breast kick
    8x100@1:30 free w/strapless paddles & bouy held 1:23's
    200 free EZ

    Total 3000 yards
    Categories
    Swim Workouts