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  1. Week 25 - Monday PM

    by , March 25th, 2013 at 10:23 PM (After a long rest)
    The pool was very empty tonight and I found it hard to get going again. I was working on holding my minute per 100 pace just like this morning.

    Warm up
    400 free with snorkel
    4x100 free on 1.30
    4x100 kick with fins on 1.30 holding under 1 min
    6x50 holding 30 on 45
    100 easy

    Main set
    5x100 pull on 1.20
    200 easy
    20x50 holding 30 on 45 with open turn at 50
    200 easy
    5x100 pull on 1.20

    Warm down
    300 easy

    Total 4300

    I managed again to hold the 1min pace, but it was really tough. the open turns make it even harder to hit the time. I am sore tonight and will ice my shoulder again.
    Swim Workouts
  2. Week 25 - Monday AM

    by , March 25th, 2013 at 10:11 PM (After a long rest)
    My coach got married on Saturday so this was an uncoached session. I ended up doing another Ptrick Brundage modified workout.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    16x75 free holding 45 on 1.10
    100 easy

    Main set
    2x(2x150 pull on 1.50, 6x50 fast on 1min, 2x100 pull on 1.30, 8x25 fast on 30, 4x50 on 40) holding 1min per 100 pace

    Warm down
    300 easy

    Total 4700

    I felt stiff and found it hard getting going on the 75s, but managed to hold 1min pace per 100 the entire practice. This is the fastest I have yet been able to hold for a long set.
    Swim Workouts
  3. Monday, March 25, 2013

    by , March 25th, 2013 at 08:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Sunny, humidity at 71%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    200 FR as 2(50CU, 25RA/25LA)

    *Set 1*
    3x1000 FR on 2:00 rest, build effort by 200s to 800M pace effort
    #1 w/agility paddles-fins-snorkel
    #2 w/agility paddles-tube-buoy
    #3 no equipment, right into...
    4(6x50 on 1:15) Fast, *33s/32s
    ---200 BK
    ---200 BR as 25K/25Swim
    ---hot shower

    *Set 2*
    2x500 on 1:00 rest, even by 250, *6:40, 6:38, right into...
    2(6x50 on 1:20) w/fins *30-28

    Warm Down
    800 FR/BK EZ
    ---more hot shower
    Dryland band stretches 10 min

    After the great workout on Saturday, went to swim Sunday AM just as easy recovery but after 3000 meters my stomach was cramping and I was cold in the water. The rest of the afternoon and night I was in the midst of feverish stomach bug that eventually subsided by early Monday morning. Sleeping on and off along with consuming water almost non-stop helped me to feel much better in the morning to the point of trying to do the workout. Still must have been slightly warm as the water felt cold to me and I had no energy. I pushed the 1000s, 500s, 50s as best possible and then had enough to skip forward to the warmdown. Will see how tomorrow goes with a hopeful goal of being normal by Wednesday.
    Swim Workouts
  4. Workout 03/25/13:

    by , March 25th, 2013 at 05:47 PM (Maple Syrup with a Side of Chlorine)
    Had a good weekend at work. My daughter arrive home safely from Philly and we saw her for a little bit Saturday night. Now her social calendar has her booked for the rest of the week! She was able to snag tickets for the Daily Show and will be going to NYC tomorrow with a buddy. I played basketball last night - total of ten guys and we played 5x5, which is tough in the small gym that we play in. Second game was 4x4 with a sub, then we played 5x5 for the last game. I was there for 2.5 hours!

    Today I was able to sneak out of work early enough to get a lunchtime swim:

    200 Fr/200 Bk/200 IM drill

    500 with snorkel and agility paddles
    1 x 50 kick
    400 RIM
    2 x 50 kick
    300 with snorkel
    3 x 50 kick
    200 back
    4 x 50 kick
    100 IM

    300 with snorkel
    200 Dolphin Dives in Deep then out
    (Solo/Rec/3100 yds/60 min)

    Felt good to swim today and the pool was not that crowded. More of a recovery workout again, as my legs are always fried after basketball, and included some socially kicking with one of my old age-group coaches. Bible Study was canceled for tonight, but I am going to meet up with one of the guys for coffee after supper to catch up. The rough plan is to double tomorrow, then swim Friday and Saturday.
    Swim Workouts
  5. In Barbados, Sunday & Monday, March 24-25

    by , March 25th, 2013 at 05:46 PM (The FAF AFAP Digest)

    RC/scapula, 10 min
    Wide grip lat pulldowns, 70 x 3 x 8
    leg extensions, 60 x 3 x 8
    low row, 70 x 3 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    long arm crunches, 2 x 50
    incline crunches w/25 lb DB, 2 x 15
    knee tuck jumps, 2 x 10
    bunny hops over bench, 25

    swim @ hotel pool

    300 EZ
    8 x 25 burst + cruise
    50 EZ
    5 x 50 AFAP breast + 50 EZ
    50 EZ
    5 x 25 AFAP free + 25 EZ
    50 EZ

    Swim/LCM @ Barbados Aquatic Center

    600 various
    8 x 25 UW + 25 EZ
    50 EZ
    5 x 30 burst + cruise
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    100 AFAP backstroke kick
    100 EZ
    100 scull w/paddles
    -- got out to reapply sunscreen
    50 EZ
    4 x 50 @ 100 pace + 50 EZ @ 3:00
    50 EZ
    100 scull w/paddles
    4 x 50 free @ 200 pace w/paddles
    50 EZ

    Total: 2650


    Yesterday, I hit the gym for a short workout and took a dip in the hotel pool. The gym is quite primitive in terms of weights, but I made do. The pool is approx 20-25 yards long.

    Today, our whole crew ventured out to Bridgetown. With no GPS and actual address it was, er, rather challenging to find the long course pool. Having no sense of direction, I would never have found it myself. And driving on the left side of the road is no easy task! A masters swimmer was running the place, and gave me a Team Barbados t shirt. Apparently, the Red Tide team was here two weeks ago. The pool felt very very long. Long course 50s are like 75s for me, stroke count wise. Between my am romp in the ocean and long course swim, Im bushed. Fortunately, the view from our deck is stunning. Despite constant reapplication of sunscreen my face is somewhat burned.

    I may not workout tomorrow. We're on a catamaran/snorkeling expedition. .

    Updated March 25th, 2013 at 07:11 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  6. A struggly day

    Some days at the pool are all-fun-all-the-time, some turn out great once you drag yourself there, and some just seem a struggle from beginning to end. I had one of the last kind this morning. Besides still being painfully sore from Saturday’s 3-hour diving clinic, I had woken up way too early this morning, which gave me ample time to eat breakfast, get some work done, and get sleepy again just as it was time to head out the door. On the upside, I had an friend to share the workout with, and the pool was a decent temperature. This is what I managed:

    800 lcm warmup (400s, 200k, 200p)

    2.5 times thru:
    300 FR swim
    300 FR pull with paddles
    300 FR swim
    200 kick
    [The interval for these was 5:00 mostly, which wasn’t easy today. Somehow my triceps ended up being the sorest part of my body, and it took some willpower to find technique keys to focus on during the swims and pulls instead of simply saying “ow, ow, ow, ow” to myself on every stroke. (Plus I had done that during most of warmup, and it got old). I could just hear the voice of my ballet teacher, who likes to ask towards the end of excruciating barre excercises “You’re not feeling sorry for yourselves are you?” I decided to minimize the self-pity and find some good in this set by focusing on my head position when breathing and on using my legs during the swims.]

    400 warmdown + play

    I would have given a lot for a post-practice hot tub this morning. Alas, that’s not among Riverbank’s amenities yet.
    Swim Workouts

    The seed was planted sometime in 2006 during the first Total Immersion Open Water Swim Camp. We were the guests of the Island School at an ideal location... Cape Eleuthera; surrounded be water. Every one of the staff has a strong relationship with the ocean, and it was Justin Dimmell who first proposed the swim as "wouldn't it be awesome to...."

    I've had the opportunity to explore a bunch of spots along the route during several OW camps and extended visits... the last in 2009, and though it has always been in the back of my mind, this swim has taken a back seat for a few years. The planets have finally aligned, and Clare and I are back at the Island School ready to give it the old college try.

    I think it is best if a Marathon Swim is defined by certain geographical features, and this one easily complies. The southern coast line of Eleuthera terminates at Powell Point on the west and East End on the east. The swim will begin and end on land beyond these two points. 22 miles. The start will be just north of the eastern most contiguous point of south Eleuthera. There are a few detached rocks beyond, and it will likely be necessary for the boat and kayak to take the long way around, but I plan to thread the needle. The coastline runs parallel to the Exuma Valley where ocean depths exceed 5000', and in one area, affectionately referred to as "shark alley", the Valley closes in to less than a quarter mile of the shoreline. From here, it will be another 3 miles west to round Powell Point and land on Sunrise Beach.

    Though this is still a work in progress, I think we have most of the details sorted out. The winds have been from the south for the past few days, which has created a good amount of chop along the coast...not great, but the good news is that the forecast is for a 180 degree shift for the next few days, and it looks like Thursday, march 27 will be ideal with some overcast and air temperatures in the 70's. Daylight is good, so the plan is to splash just pre-dawn and , hopefully finish before sunset. We will meet up at the boathouse at 5 AM. Clare will be handling my feeds and keeping stats. The remainder of the crew will be working shifts... Scott, Rachel, Jai on kayak, Ron and ? Driving the boat. Personnel will be transferred to location from the Island School dock by another of their fleet.
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -03/26/2013

    by , March 25th, 2013 at 02:27 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #4
    WARM UP:
    2 X 200 3:20
    2 X 150 2:20
    2 X 100 1:40
    2 X 50 faster 1:00

    9 X 100 free 1:40
    Descend in groups of 3. Descend only to 85/90%

    6 X 50 kick 1:10
    1 X 100 swim

    8 X 100
    odd: stroke @ 85/90% 2:15
    even: easy free/perfect stroke 2:00

    1 X 75 easy
    1 X 50 blocks @ 100%
    1 X 75 easy

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. 03.25.13 - Monday workout

    by , March 25th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Feeling much better today. Definitely had more speed than on Saturday.


    600 Warm up

    4 x 100 - 1:30, 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45, 50 kick/50 swim
    3 x 100 - 1:20
    4 x 100 - 1:30; 25, 50, 75, 100 fly
    100 Easy
    Made 1:18 on the last 100 fly. Had Dave by about a half body length at 75 yards and somehow he caught back up on the last 25. I took a half-stroke a the wall while he glided in and out-touched me.

    4 x 100 IM - 1:45 (1:25, 1:20, 1:20, 1:20)
    3 x 100 - 1:20
    4 x 100 - 1:45; 25, 50, 75, 100 kick
    3 x 100 Pull - 1:20
    1:00 Rest
    4 x 100 - 1:15 (1:10, 1:10, 1:10, 1:07)
    Last 4 100s felt really good.

    8 x 25 - :30, Odds no breath, evens easy
    5 x 100 Kick w/ fins - 1st 25 Underwater SDK
    200 Free Timed (2:15)

    200 Cool down

    (5400 Total)
    Swim Workouts
  10. Nasty weather for the outdoor meet YUCK!

    by , March 25th, 2013 at 08:35 AM (Mixing it up this year)
    It was so cold I didn't want to get in at all but I had to set the example for the kids and I swam the 100 breast, only did a 500 warmup that day. no warm down, then had to do a relay. The flyer was in the water when lightening reared its ugly head and they pulled the flyer's out. We were in the lead, rats. I was filling in for a swimmer who got sick from this weather. Saturday night was colder and by the time it started raining and the wind was justing and cold they called the meet. The kids screamed with joy! so did I since I did not want to have to swim 100 breast again for consolation finals. Sunday we got warmup in then the bottem fell out and the thunder started. End of the weekend.

    Had a great hard distance workout today.

    500 free EZ
    500 free kick w/zoomers

    50x50@:55 free #1-24 w/paddles & bouy holding between 40 & 41 #25-50 no equipment holding 43's did set my heart rate off on the last one

    100 free EZ
    100 back EZ
    100 free EZ
    200 free kick w/zoomers

    total 4000 yards
    Swim Workouts
  11. 3|24|13


    2000 m

    500 FK half rotated, 25 ea side

    500 rollover drill

    500 slow motion free

    4 x 25 @ 1:00, hypoxic

    • UW FK
    • UW FK bk
    • FK
    • FK bk

    4 x 25 @ 0:45, hypoxic UW FK

    4 x 25 @ 1:00, hypoxic UW FK

    6 x 25 @ 1:00, hypoxic fist free

    50 easy
    Wife's car has suspension problems. She drives 20+ each way to school with not so little __steve__ offsprings on board. While cruising off throttle the car catches and wobbles. I suspected rear shocks ($50) at first and replaced them which didn't help. So yesterday I purchaced a pair of struts for the front, but only had time to change the right front. Seemed to help a little bit, will change the left front one today and hopefully ...

    Updated March 25th, 2013 at 07:55 AM by __steve__