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  1. Sat., Feb 1st, 2014

    by , February 2nd, 2014 at 07:38 PM (Workout Swimmer)
    Solo around noon. One of 3 people in a 50m pool. Was hoping to wait until the sun came out, so I could work on my freckles, but the sun stayed behind the clouds until about 4:30, and I didn't have time to wait for that. Amazing how horribly unmotivated I become when I swim solo. If I even had just one other person who sorta resembled a swimmer, I could pretend to race, but noodlers and sunbathers just don't bring out the animal in me. Meant to go much farther, but gave myself the excuse of being sorta achy from weights and biking this morning.
    1000 w/up done as 100 free/25 back/25 breast (repeat)
    6 x 200 pull @ 2:45
    100 easy
    6 x 100 swim/kick @ 1:45
    100 easy
    Four times thru the following: (working on walls/turns)
    100 free
    75 back/free/back
    50 fly/free
    25 4-cycle speed play
    300 breast/free cool down
    ~4300 SCY
  2. Sunday, February 2, 2014 1:00-2:00pm Pre-Superbowl Beatdown

    by , February 2nd, 2014 at 06:41 PM (Fast Food Makes for Fast Swimming!)
    Yesterday, we tore out the chimney column on my house, from roof through the 2nd floor, 1st floor, and down to the basement. Lots of hard work...then I went to work for a 12 hour night, ending at 3:00am. Definitely tired James this morning, and I did sleep in almost till noon. But I had to get my swim on:


    500 Free, :15 rest
    5 x 100 Free @ 1:15 (started at 1:10, descent down to 1:07 on the last two)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    6 x 50 Flutter Kick w/ board @ :50

    100 EZ

    6 Rounds:
    125 Free Pull @ 1:30 (1:25s and under)
    25 Free Pull cruise @ :30

    5 Rounds:
    3 x 25 SDK on back @ :30
    1 x 25 Fly Fast @ :30

    100 EZ and out

    3600 Yards

    GO SEAHAWKS!!! (my non-1000 Fly workout depends on it!!)
  3. 2|2|14 - 25 minutes of SCM

    by , February 2nd, 2014 at 06:07 PM (Blog)
    Got to pool and had 50 minutes before I had to be at work.

    It was ultra-short in many regards (short effort, short rest and distances, wore two pairs of shorts, and had a short workout), but I didn't push anywhere close to the required "fail" point. So I kinda fell - short of accomplishing the Ultra Short Training effect.

    31*12.5M on 0:40 sprint free, DFS, 50 RP
    • concentrate on form, even while splashing through the water
    • mostly 7's, with possible 6's, and likely a few 8's

    Recalling a recent on-the-fly experiment where I found my wall-pushed 25 free times were mildly quicker with a glide and no kicking UW. Today I found the UWDK from a dive ones were maybe half second quicker, verses the wall pushed ones done in the earlier quasi-experiment*

    *done near max effort but at a slower than 50 RP

    I think of two possible reasons for this: First, the prior experiment produced acidic blood and the swimming part suffered from the extra energy expenditure of dolphin kicking (todays set was LA free). The second reason could be related to the different variables between diving and pushing from the wall. Probably due to both, but more research is needed to conclude this (though I never seem to follow up on these continued experimental conclusions).

    The timing method was somewhat rough, but there is something to note from volume related trends. The procedure went like the following: Once I walked to the side's starting point (with about 10 seconds to spare after hopping out of the pool and stumbling there), upright with feet in position and eyes on the watch, as I noticed the 8 change to 9, I would quickly bend and reach down, grab the side, and launch - close to about a one second difference (compared to a static reaction from a loaded start position). There was a pipe marking mid-pool that cued my finish. This workout was shorter than its respective blog.

    Updated February 2nd, 2014 at 10:57 PM by __steve__

  4. Feb. 2

    by , February 2nd, 2014 at 04:48 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    150 scull
    4 x 25 shooters @ :45
    50 EZ

    Main Sets:

    Did a short set with two of my masters swimmers who were there:
    2 x w/fins
    4 x (25 shooter + 25 EZ) @ 1:00
    2 x 25 AFAP @ :45

    100 EZ

    Then did a few starts, SDK-ing to the 15m mark
    100 EZ

    2 x (12 x 25 @ 100 pace, 3 x IM order, + 50 EZ)
    -- these felt harder than they should have ...

    5 x starts w/parachute, 12 SDKs, cruise back
    2 x backstroke starts
    100 EZ


    Whew, glad I didn't go to Sewickley as Water Rat reported that there were already 4 in their lane. Not much yardage today, but a huge percentage was race pace.

    Note to self: please take care of yourself and see allergist. My lung capacity still feels kaput. I used to be able to do shooters forever. Not anymore. My sister-in-law mentioned a new antihistamine that is supposed to be effective. I need to make it a priority to get in after 5 months of living with a dog ...
    Swim Workouts
  5. Happy Super Bowl Sunday!

    In honor of Super Bowl XLVIII, I'm doing a set of 48x50s today. 48x100s would be a better workout, but my legs are a little torched from doing lunges yesterday, and I don't really want to wear myself out and fall asleep in the middle of the game this afternoon. Maybe next year I'll think about doing 49x100s.