View RSS Feed

Recent Blogs Posts

  1. Workout 02/25/14: evening

    by , February 25th, 2014 at 11:32 PM (Maple Syrup with a Side of Chlorine)
    I had an easy day off today, starting with a Rx Task Force meeting, then joining my pastor at a local computer store to help pick out a laptop that someone associated with the church plant offered to purchase for the church. What a blessing! We went to Chapel then I worked on some homeword before getting a dish prepared for tonight's end-of-year basketball banquet. I am really proud of Preston, Jinho, and Lina for playing this year and being able to celebrate tonight. arty:

    Made it to Masters for an easy practice:

    200 Fr
    150 Kick, 150 Pull
    4 x 50 Quarter's Strong on 1:05
    100 swim

    2 x
    - 25 AFAP, 75 EZ
    - 75 DPS, 25 AFAP
    - 25 EZ, 25 Build, 50 DPS (drop a stroke from first to second lap)
    (All on 2:10)

    2 x
    - 100 Stroke/IM into 50 Kick on 2:15

    4 x 50 Active Recovery and out
    (Masters/Rec/1900 yds/60 min)
    --------------------------------

    I'm going to sleep in tomorrow morning.
    Categories
    Swim Workouts
  2. 2|25|14 SCM amendment for meet results

    by , February 25th, 2014 at 06:32 PM (Blog)
    18 x 50 FR with 30 seconds rest
    • alternated CCW and CW rotation off turn to see if there's a difference, there is (below):

    Click image for larger version. 

Name:	rot.png 
Views:	145 
Size:	11.6 KB 
ID:	8455

    3 x 50 FR on 2:00
    • planed to go fast but decided to hold off


    2 x 500 FR, S
    • 8:50, 8:20


    Via meet mobile:
    Event 04 - 50 Back 35.05
    Event 07 - 200 Medley Relay (free leg) 25.81
    Event 10 - 50 Free 25.67
    Event 11 - 200 Free Relay (leg 4) 24.98
    Event 16 - 100 Free 1:10.56 / (50 Free SR) 26.10
    Event 18 - 200 Free Relay (leg 1) 26.19
    Event 22 - Medley Relay (free leg) 25.32

    Updated February 26th, 2014 at 01:59 AM by __steve__

    Categories
    Uncategorized
  3. Tuesday, Feb. 25

    by , February 25th, 2014 at 06:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    50 EZ
    2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ

    Main sets:

    3 x (16 x 50) @ 1:15
    1-5 = burst + cruise
    6 = EZ
    7-11 = 25 @ 100 pace + 25 EZ
    12 = EZ
    13 = AFAP
    14-16 = EZ

    1 x 50 AFAP dolphin kick w/fins & board (25)
    100 EZ

    Total: 3800


    ~~~~~~~~~~~~~~~~~~~~

    Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
    Categories
    Swim Workouts
  4. Week 74 - Tuesday

    by , February 25th, 2014 at 03:06 PM (After a long rest)
    I woke up pretty tired this morning. My allergies have been causing me some nasal drainage and laying down tends to give me a sore throat and suspect I snored last night. I was asked to be at the pool before 5am this morning to assist my friend who has classes that start early for her nursing school. I ended up swimming for about 90 minutes today and despite only swimming 4800 I was even more beat when I was done. Today was a mix of fast intense swimming.

    Warmup
    500 free with snorkel
    10x50 catchup on 50

    Main sets
    12x50 two turn on 50
    6x200 swum as odd free even IM on 2.30
    12*25 free on 20 race pace for 200
    8x50 two turn on 50
    8x25 free on 20 race pace for 200.
    6x25 ofreen 25 race pace for 100
    8x25 freeon 30 race pace for 100
    12x50 kick 45.

    Warm down
    200 double arm back(should have done 500 ez but ran out of time)

    Total 4850 scy

    I was holding 13-14s on the 200 based 25s and 12-13's on the 100's based 25s. The 100s in particular were very hard for me today, I just could not really get going.
    Categories
    Swim Workouts
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/26/2013

    by , February 25th, 2014 at 01:54 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-2nd 50 fast-- 2:15
    1 X 50 easy swim

    2 X 75 1:30
    4 X 25 fast :40 #4 on 1:20
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice/no free

    3 X 200 3:00
    4 X 50 descend 1:00
    Two rounds, pull.
    Negative split the 200's

    WARM DOWN: 4 X 50 easy

    4950Y
    Categories
    Swim Workouts
  6. Another great practice today...200's

    by , February 25th, 2014 at 08:43 AM (Mixing it up this year)
    Had a surprisingly good workout this morning. Still being somewhat cautious with my right shoulder and elbow but other than that.... great.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:49, 2:46, 2:43, 2:41, 2:37
    200 torque drill w/paddles, snrokle & bouy
    200 fly scull w/snorkle
    200 1 arm fly drill alternate by lap
    200 fly for time from push 3:32 was out in 1:42 at the 100 not pad for end of practice
    200 fly kick streamline w/zoomers
    200 free EZ

    Total 3200 Yards
    Categories
    Swim Workouts