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  1. Sat, Sept 21

    by , September 21st, 2013 at 06:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 SDK off blocks with parachute
    -- with a big chute, you feel like you're going nowhere

    4 x 30 burst SDK off blocks to 15 m, cruise back
    100 EZ

    Basically did the main sets from workout #6 on the HIT forum. I hadn't written it down, so modified slightly.

    w/fins
    3 x 100 back @ 200 pace @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast flutter kick w/board @ 100 pace @ 1:30 (26s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP free @ 1:00
    100 EZ

    3 x 100 back kick, 12.5 UW each 25
    1 x 50 EZ @ 1:00
    2 x 50 fast dolphin kick w/board @ 100 pace @ 1:30 (27s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP fly (10s)
    100 EZ

    3 x 100 DPS free @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast backstroke kick @ 100 pace @ 1:30 (25-26)
    2 x 50 EZ
    2 x 25 AFAP fly (10s)
    100 EZ

    100 EZ

    Total: 3970


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

    That workout doesn't look that hard, but I am pretty beat. I have to mull over what the best way is to get ready for fast 100s. I feel pretty far away right now.
    Categories
    Swim Workouts
  2. 9/21/13 neoprene scm

    by , September 21st, 2013 at 02:02 PM (Blog)
    Yesterday I ran for 30 minutes. My back has been borderline out these past few weeks and this run might have made it worse. I can stand straight however, moving around I get sharp acute jolts of ouch.


    Today's swim:
    Water slightly chilly so I wore


    800 drills
    200 swim
    450 flutter kick with snorkel = 18 x 25 on 0:45 as 12.5 sprint kick / 12.5m easy kick
    400 continuous flutter kick with board as ~10m (6 sec) AFAP / 15m (30 sec) easy kick
    Categories
    Uncategorized
  3. 09.21.13 - Th/Fr/Sat workout

    by , September 21st, 2013 at 12:09 PM (Pete's swim blog)
    Thursday - Swam w/ Dave, Dave and Eric @ Dublin.

    600 Warm up

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Fly
    * Evens - Fly w/ 1st, 2nd, 3rd, 4th 25 Free
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Back
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Br
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st 50 fly, outside 25s fly, middle 50 fly, last 50 fly
    * Evens - Fly w/ 1st 50 Fr, outside 50 Fr, middle 50 Fr, last 50 fr
    100 Pull - 1:10
    50 Easy

    10 x 50 Free - :45

    100 Cool down

    (5000 Total)

    Friday - Swam w/ Dave, Dave and Roger @ Dublin

    600 Warm up

    6 x 50 - :45
    Rest
    1200 Free @ 1:15 Pace - Each of us took a turn up front with the rest drafting. 1st swimmer swam 150, moved out of the way while others passed and then joined the end of the line. 2nd swimmer led next 300 yards w/ an open turn halfway through to check the pace. 3rd and 4th swimmers did the same. First swimmer finished the last 150.
    50 Easy

    100/200/300/400 IM @ 15:00. Open turns @ end of each IM. If behind 1:30 pace, substitute stroke for free.
    100 Easy

    6 Rounds of:
    * 100 Fly - 1:30 (1:28, 1:28, 1:25, 1:21, 1:17, 1:16)
    * 50 Easy - 1:00
    1:00 Rest
    100 Timed Fly (1:12 - no drag suit)

    200 Cool down

    (4450 Total)

    Saturday - swam @ hsv nat w/ Mary, Dave, Dave, Dave and Brandon.

    500 IM, easy
    400 IM Kick

    16 x 25 IM Order - :30, odds easy, evens fast

    At this point, Mary, Dave and I abandoned the whiteboard workout to join Brandon's workout.

    10 x 50 - 1:00, 1-4 easy; 5-7 build; 8-9 fast; 10 fast (:30)

    8 Rounds of:
    * 200 Free - 2:15
    * 150 Free - 2:15

    I chickened out and pulled these. Made mostly 2:09s and 2:10s. Might have made it without the drag suit.

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  4. Week 51 - Saturday

    by , September 21st, 2013 at 11:13 AM (After a long rest)
    I felt good today, but once again it was a tough workout, both speed and endurance; we have another 2x 3 week cycles of endurance work so this is going to be the norm for a while.

    Warm up
    8x100 free on 1.20 with snorkel
    10x50 free on 40

    Main set
    8x100 kick on 2mins best average
    100 easy
    5x250 pull on 2.45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Warm down
    100 easy

    Total 4050scy

    I went 1.15 on the first 100 kick, then 1.19 and at this point I knew this set was going to suck. I managed to do 1.21s on the next 4. On number 7 I tweaked my neck on the first turn and eased off. On the last one I wore my snorkel and dropped the kick board and went 1.21. Overall I was pleased with my times holding mainly 1.21s, but this really hurt. I continue to work on leg strength and this really needs to improve if I am going to achieve my goals. The 250s were tough and despite being pull I had a lot lactic acid pumping through my system so these just continued to hurt. I was getting about 10seconds rest but felt pretty bad as this set went on.

    I met with my coach yesterday and we worked on a meet schedule upto my next shave meet, which we decided would be the great west classic at our pool on 17th Jan. I have never done a taper over Christmas before but with the goal of hitting top form for worlds this seemed to make a lot of sense. I will try to do a camp style week(2 swims and 1 dry land per day) in November to ramp up my base before we start to focus on quality. I will be swimming 3 USAS meets this fall before the taper meet. We also discussed ramping back up after the meet in January. I won't be doing Spring Nationals instead focusing on Worlds in August and trying to get back into long course as early as possible. I will definately be doing 800,400 and 200 at worlds but have not decided on the shorter free events or the back. I suspect I will do the frees but will compete this fall and spring in some back events to see how that goes. I am really enjoying setting some goals and approaching the next year. I want to enjoy the journey which has been the biggest change in my swimming experience this go around.

    Updated September 21st, 2013 at 11:43 AM by StewartACarroll

    Categories
    Swim Workouts
  5. Workout 09/20/13: morning

    by , September 21st, 2013 at 12:17 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds
    ---------------------------------

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
  6. Friday 9/20/13

    Friday 9/20

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    12x25 @ :15 rest drill build (as in drill but also build each 25)
    100 EZ

    2x
    3x100 @ 4:00
    - each 100 done as 20 air squats/25 under H2O kick AFAP/10 push-ups/75 FAST
    4x50 @ 1:00 25 drill/25 swim

    100 push FAST (I.M. - 1:01.0, I died hardcore)
    200 EZ

    Total: 3700
    Categories
    Swim Workouts