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  1. 2|21|14 easy stuff

    by , February 21st, 2014 at 11:17 PM (Blog)
    about 1700 of easy swimming

    Just watched the women's slalom, Mikaela Shifferin (or something close to that) from USA just took a gold. It was the last run. What an intense competitor, she went out real fast and at midcourse was over a second faster than the leader from Austria when both ski's popped up in the air due to her speed. She somehow managed to recover with enough to win by several tenths.

    Meet tomorrow morning. Slept in last night so I won't be stressed out tonight thinking about it. Better get to bed now though to be up early enough to drive 2 hours and be ready for the block lanes at 8:45
  2. Week 73 - Friday

    by , February 21st, 2014 at 10:16 PM (After a long rest)
    This has been a very long week. Last night we housed a Brazilian partner including some dinner and discussion late into the evening by my standard; namely 8.30pm. Also as I have written before Friday I go to the pool 30 minutes earlier than normal to allow a friend of mine to swim before she has to go to nursing school. I had a good nights sleep and actually woke an hour before my alarm was set and got up and had a coffee and read the papers online before heading to the pool. This mornings practice was pretty brutal and involved parachutes and sprint work.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 kick on 1.40 holding 1.20 or better
    12x50 drill build by 25 on 50

    Main set
    4x(100 free with parachute AFAP on 2mins, 2x50 easy on 1min)
    200 easy
    3x(50 fly kick, 25 fly, 50 fly drill, 25 fly, 25 fly kick underwater, 25 fly) with 20 seconds between rounds
    100 free AFAP from block
    75 free AFAP from block with 30 seconds of vertical fly kick arms above head 25 no breather
    50 free AFAP from block with 10 squats, 25 no breather, 30 seconds vertical fly kick with hands above head, 25 no breather
    25 free AFAP from block with 10 squats, 25 no breather 30 seconds of vertical fly kick with arms above head, 25 no breather

    Warm down
    400 easy

    Total 5300scy

    Despite being tired by the end of this workout I felt good. My legs were shaking so badly by the last fast stuff from the blocks I could hardly stand on the blocks. On the main set with parachute I held 1.10 on the 100s and 40s on the easy 50s. On the fast 100 at the end I went 51, 37 on the 75, 23 on the 50 and 10 on the 25. I was really pleased with today's workout.

    Today flew by work wise but I headed out at 4.30 so I could make the warm up for the USAS meet where I was swimming the 1650. I had a good warmup but was still feeling the affects of this mornings workout. My arms were heavy and my legs in particular felt very heavy. Despite this I felt confident of having a good swim. After the first 200 I had the urge to get out but I stuck with it. I ended up going 17:30.12 on the 1650 which is about 20 seconds slower than I had hoped to swim earlier this week, but considering this mornings workout I was very happy. The Texas High School championship is this weekend so most of the really quick kids were not at the meet but despite this I had a good heat and had fun in a sick way.
  3. Friday, February 21, 2014

    by , February 21st, 2014 at 06:45 PM (I swim, therefore I am)
    SCY@FMAC 77 partly cloudy, water 80
    Cloudy skies with humidity at 73%

    Warm up
    400 REV IM
    12x50 FR on :50 desc 1-4 3x *37s-33s

    *Set 1*
    4x150 on 2:30 desc 1-4 *1:49-1:40, RI
    4x100 on 1:45 desc 1-4 *1:09-1:06, RI
    4x50 on 1:00 desc 1-4 *32-28
    /w snorkel, med-agility paddles
    ---200 BK Swim

    *Set 2*
    500 BK w/fins as 4(75 steady, 25 strong), 1:00 rest, RI
    5x100 BK w/fins on 1:30, steady effort *1:06s-1:05
    ---200 BR Kick

    *Set 3*
    3(4x25 UW SDK on :30, 1:00) w/fins *12-11s
    ---200 DK/bk
    10(4x25 Fly on :30, :15 rest) 4x25 as 25LA/25LA/25RA/25Fast
    /w snorkel-fins, medAP
    /Fast 25s *13-12s
    ---200 FR CU

    *Set 4*
    400 FR as 4(75 DPS/25 Strong) w/snorkel-fins-medAP
    4(4x25 FR on :30, :30 rest) odd/25s Fast, even/25s smooth CU
    /w fins-snorkel-medAP
    /Fast 25s *12,11+s,11s,10
    ---4x50 FR on 1:00 as 25CU/25DPS
    4(2x25 FR on :20, :40 Rest) 25s as 25/1 smooth DPS, 25/2 AFAP
    /smooth 25s *16s-15
    /AFAP 25s *13s-12

    Warm down
    8x50 FR steady on 1:00 *36s
    100 IM EZ

    Today was a nice surprise at FMAC, the water temp 80, instead of 83 or so.

    Training aches are still present, but less nagging as my body appears to be adapting gradually along with band stretches and self massage. I still primarily use the smaller size medium agility paddles rather the large size ones, since doing proper stroke technique with viable water feel is not yet sustainable with the larger size paddles when swimming FR at Strong and AFAP effort levels. I was able to use the large paddles with FR effective for quality sets early last fall and late summer.

    At this point I feel that I have returned to a level of swimming fitness where I can begin engaging in two or three quality training sets per workout at three to four sessions each week along with recovery workouts and a rest day. When doing 25s LA and RA type drills, based on times it appears that my left side is slower or weaker, so I am working to build the side up more.

    I did Set 1 with my friend Greg, going 10 seconds behind his send off, that was good motivation. I have to do more of that, swimming with someone, since FGCU pools are down Coach Chuck is coaching at a pool in Naples, and there are many solo workout days I do not inspire myself enough.

    Updated February 21st, 2014 at 06:55 PM by fdtotten

    Swim Workouts
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/24/2013

    by , February 21st, 2014 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals on left, 2 on right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 :30
    Two rounds with a break between rounds.
    Round 1: 300-200-100 are IM--25's are one of each stroke.
    Round 2: 300-200-100 swim free--25's are free/up tempo 85/90%

    18 X 50 1:15
    1-14: 25 fast with great turn and breakout/easy return
    15-18: easy swim down

    Swim Workouts
  5. Friday, Feb 21, 2014

    by , February 21st, 2014 at 08:56 AM (Workout Swimmer)
    Finally felt good to be in the water again, after a 3 week dry spell. My shoulder is still achy, but if I minimize the use of paddles, I can go longer w/out it aching (after the initial 600 of getting it warmed up). Swam mostly solo today, Bill beside me on one side, Dan on the other, each doing their own thing. I was fastest tho, lol!

    600 - 100 free, 25 back/25 breast repeat
    2 x 300 pull, first one w/out paddles
    400 kick
    100 easy
    5 x 100 w/pullbuoy @ 1:25 holding ~ 1:20
    5 x 100 swim @ 1:25 holding ~ 1:18ish
    100 easy
    5 x 100 pull @ 1:20 holding ~ 1:15's
    5 x 100 steady state (w/paddles & fins) @ 1:20, holding ~ 1:10's
    100 easy
    3 x 300 breast/free (50 Br, 50 Fr, 100 Br, 50 Fr, 50 Br)
    100 easy

    I've been having a lot of trouble motivating myself to actually work the workouts lately. Haven't been able to pin down exactly the cause, but today, after a nice workout, where I was able to push myself to go harder (than usual), I've decided the problem stems from basically one factor: 1) I am forced to swim at Meyers w/out ATAC because of repairs to Trousdale, thus notoriously warmer pool temps, and since ATAC has moved to a different pool at an even earlier time, this means I don't have anyone my speed to push me - my friend Jenna is waaaay too fast, and Bill waaaay too slow, but today I had Dan right beside me, and he is "just right". Plus, throw in the fact that I'm staying up too late watching the Olympics, and you could say I'm burning the candle at both ends. Ah Ha. Problem solved. Well, it will be, as soon as they let us back in to Trousdale.

    Updated February 21st, 2014 at 10:04 PM by Celestial (typos)