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  1. 10.05.13 - Saturday workout

    by , October 5th, 2013 at 08:52 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Mary. Felt pretty cruddy today with the beginning of a cold and 4 hours of sleep. I think Dave sensed my weakness and took advantage. He was on the 1:10 pace and I was stuck at 1:12 . Didn't expect to do quite so much yardage either.

    SCY

    500 warm up
    400 Reverse IM Order - drill down, swim back

    100 Free - 1:30
    1 x 200 Free - 3:00
    200 Free - 3:00
    2 x 100 Br - 2:00
    300 Free - 4:30
    4 x 50 Bk - 1:00
    400 Free - 5:30
    8 x 25 Fly - :30

    400 Free - 5:30
    1 x 200 Kick w/ fins - 3:00
    100 IM - 2:00
    300 Free - 4:30
    2 x 100 Kick w/ fins - 1:45
    100 IM - 2:00
    200 Free - 3:00
    4 x 50 Kick w/ fins - 1:00
    100 IM - 2:00
    100 free - 1:30
    8 x 25 Kick w/ fins - :30
    100 IM - 2:00

    6 Rounds of:
    * 25 Pull - :50
    * 50 Pull - :50
    * 75 Pull - :50

    200 Cool down

    (6000 Total)
    Categories
    Swim Workouts
  2. Workout 10/05/13: morning

    by , October 5th, 2013 at 06:13 PM (Maple Syrup with a Side of Chlorine)
    Went to a men's Breakfast this morning, great food and a testimony from Bill about his being sober for 25 years this coming Monday - awesome!

    Went to Masters with a full stomach and not expecting anyone else to show up, as Greg is away and Kevin is visiting his son for parents weekend at UVM. I was happy to see Meg and Jill ready to swim! They were doing their own thing since they haven't been in the water in two months, so I did some main set stealing ...

    w/u:
    200 Fr/100 Bk/100 IM drill
    400 continuous as 50 kick, 50 pull with buoy

    MS1: Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10
    1 on 2:50 - used snorkel
    2 on 2:00 (1:20 base)
    1 on 3:00 - did back
    1 on 1:50 - 1:46
    1 on 3:30 - did back
    1 AFAP - 1:38

    MS2: fun with 75's
    - 9 x 75 on 1:15
    Done as kick/swim (IMO)/pull with buoy by 25's

    1 x Noah's Ark
    Did the final 200 as loosen and out
    (Masters/Rec/4600 yds/75 min)
    ----------------------------------

    That 150's set is great - a nice mix of pleasure and pain! The increasing easy effort is just the right recovery, and I did back to help keep my shoulders stretched out.

    Just got home from an exhange post-arrival orientation for #2 at the school, with the 17 area host families. Good info and I think that the kids enjoyed getting together. I liked the food from different nations as each student made a dish from home. We're about to leave for a German dinner to support the area food and fuel fund, and to give #2 a taste of home.

    Last night I was able to check out ourtown's latest attempt at a Guiness World Record for the largest peanut butter cup. 229 pounds! Pieces were then sold off to raise move for PAVE, the Project Against Violent Encounters that supports women in leaving abusive situations.

    Updated October 5th, 2013 at 10:49 PM by rxleakem

    Categories
    Swim Workouts
  3. Week 53 - Saturday

    by , October 5th, 2013 at 01:28 PM (After a long rest)
    I woke again feeling very tired and all around beat. This past week has been both tough and rewarding. We are now at around 25k a week and are also starting to mix in some race pace sets. Despite the tiredness I am feeling very good about where I am at this point in the season. Today we continued with the high intensity kicking, some decent aerobic swimming and some race based swims. Despite having to OW swim tomorrow I still did weights after practice.

    Warmup
    1000 with snorkel
    10x50 on 55 drill, I alternated catchup and finger drag.

    Main set
    5x100 best average kick on 1.45. This one continued the theme of Beat Stewart from yesterday with everyone else either using one or both fins.
    200 easy
    8x100 on 1.15 descend 1-4 and 5-8 with number 4 and number 8 no slower than 1min.
    200 easy
    6x50 on 1min holding desired pace for desired distance. I was told to focus on mile pace but found the send off unrealistic for this(too slow) and focused on last 100 of 200 instead.

    Warm down
    200 easy

    Total 3700scy

    I went 1.17,1.19,1.20,1.20,1.21 on the kicks; I hurt really bad. The descending 100s I descended from 1.05 to 1min. I felt ok on the first 4 but felt awful on the second 4; my times were the same on both descends. The 6x50s we swam to our feet(ended with a turn) and I went 28,28,27,27,26,26. I found the send off times too easy and actually felt stronger as we went further(another great sign).

    Weights

    We did the 10,8,6 by circuit on number of reps going from heavy, to max, to fail weights by machine with no rest between reps or circuits.

    3x(bench press, inclined benc, military press, seated row hands inside, seated row hands outside, lat pull down hands inside, lat pull downs hands outside)

    I have the OW swim tomorrow and I am heading home for a nap.
    Categories
    Swim Workouts
  4. Friday 10/4/13

    Friday 10/4

    "Bob Courtway Invitational Day #1"

    PM only SCY

    600 (200 swim/100 kick)
    8x50 @ :50 odd: k/dr, even: dr/sw
    4x75 @ 1:00 descend by 25s each 75
    2x
    25 dive sprint
    25 EZ

    200 EZ

    200 FL - 2:06:88 (27.58/31.30/32.90/35.10)

    Holy crap, not sure what happened on that last 50. It did NOT feel like I died that hard. I felt "labored" going out, like I had no easy speed. Overall not a bad swim. Was hoping to be 2:03 or better, which if I had paced the last 50 like the rest of the race, would have been no problem.

    500 FR - 5:10.61 (58.0/1:02.8/1:02.9/1:03.5/1:03.2)

    Really would have liked to have been under 5:00 already, but that might have been wishful thinking this early in the season. Never really felt like I got going in the race. It didn't help that this was the last event, and I was in the last heat, and When I dove in the water it was after 10:00 pm. Past my bedtime and still hadn't swam yet! I also had to sit through hours of 200 BK/200 BR/500 FR between events. I am making excuses, I know, but all in all, I will take this swim for what it is: a sign I am most certainly NOT in the best race shape yet.

    Add in about 1900 assorted warm up and warm down between events.

    Total: 4200
    Categories
    Swim Workouts