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  1. Thursday, April 18, 2013

    by , April 18th, 2013 at 08:54 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 77, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    1000 FR as 4(200 CU, 300 DPS)

    *Set 1*
    3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3
    4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU)
    6x200 FR on :20 rest, build effort by 50 1-4 each 200
    12x100 FR on :10 rest, 50 smooth into 50 FAST
    ---200BK
    ---400 Kick w/fins

    Warm Down
    400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel
    Dryland bands

    Comments
    Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.

    Updated April 18th, 2013 at 09:02 PM by fdtotten

    Categories
    Swim Workouts
  2. Afternoon at the Y

    I swam mid-afternoon today at the Y with a friend. I got some stronger inhalable meds from my asthma doc yesterday, and am hoping that they help improve the lung congestion over the next few days—if not, I’ll have to begin a prednisone course, which I’d really like to avoid doing. So far so good—I was able to push things a little harder in the pool today, and was very grateful for that. Here’s what I did:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s)

    6 x 300, FR with a traveling 50 BK (the first 50 BK on the first 300, second 50 on the second 300, etc.)
    [I wanted to begin really gently on these and push harder as the set went along, provided I was feeling good. So I decided to swim the freestyle before the backstroke 50 strong on each repeat, and that worked well. Those “strong” portions were only at about 1:22 pace today, but I’ll take that—it felt really great to be able to push a bit and still be able to breath. We didn’t do intervals, just enjoyed a short chat break in between.]

    7 x 50 or 75, first 3-6 strokes sprint, rest easy [I did 3 FR, 2 BK, 1 BR, 1 FL, just to remind myself there is such a thing as sprinting.]

    250 warmdown

    That was it! This was a very pleasant workout. So glad to be feeling better!
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  3. Workout 04/18/13: evening

    by , April 18th, 2013 at 07:38 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    Go THREE times through with snorkel:
    100 kick on 1:50
    100 FR on 1:20*
    100 Kick on 1:50
    150 FR on 2:00*
    100 kick on 1:50
    200 FR on 2:40*
    - R1: Agility Paddles, Pull with buoy, Swim (2:17)
    - R2: Pull with buoy, Swim, Agility Paddles (2:12)
    - R3: Swim, Agility Paddles, Pull with buoy (2:14)
    (One toy per distance per round, rotate)

    50 EZ
    4 x 50 IMO on :60
    8 x 25 IMO on :60
    4 x 50 RIMO on :60
    200 loosen and out
    (Solo/Rec/3700yds/70 min)
    ----------------------------

    Had a great day. Helped Lena with yardwork, fired up the motorcycle and went for a ride (including a stop to pay for next season's wood pellets and also the Chamber of Commerce pick up maps/fliers about our area for the meet next weekend), then this swim.

    I was sore to start from raking, but decided to push some fast kicking (held 1:35-1:40 throughout) and FR with the snorkel on base (1:20) with some toys. Really pleased with those 200's. With that swim, my weekly yardage is over 12k and I am ahead of GTD for the second time this year! Planning for a recovery shake out tomorrow before work.
    Categories
    Swim Workouts
  4. Wednesday 4/17/13

    Wednesday 4/17

    PM only SCY

    500 swim
    5x100 @ 1:20 pull w/ buoy + strapless paddles
    5x100 @ 1:30 kick w/ board + fins

    500 4/6/2 turns
    5x100 @ 1:40 k/sw/dr/bld

    8x200
    3 @ 2:30 D1-3
    5 @ 2:25 hold RED HR or lower

    8x50 @ 1:00
    odd: drill
    even: build

    2x
    2x100 @ 1:15 D1-2
    4x25 @ :30 V.S.

    100 EZ

    Total: 5200

    The past two weeks have been super busy and so I really haven't had much time to swim a normal practice. I have been getting in about 1000 yards every other day. This was my first full practice since 4/6. I also have been experiencing knee pain in my left knee so I am getting it checked out on Friday. It doesn't hurt too much when I swim, but the pain has served to demotivate me.
    Categories
    Swim Workouts
  5. Week 28 - Thursday(Taper week 1)

    by , April 18th, 2013 at 03:30 PM (After a long rest)
    I was really tired yesterday and despite feeling a little better today with a 6am lay in, I was in need of a recovery day in the pool. Despite having a flat tire on my wifes SUV which delayed my drive to the pool, my wish came true and my coach had a 100% aerobic workout(and who says Christmas only comes once a year).

    1000 swim with snorkel
    12x75 kick on 1.20
    12x225 on 3mins swum alternating two pull(no paddles) with snorkel, and two swim with snorkel. I lost count on a couple and I am pretty sure on one I swam an extra 100 and an other an extra 50.
    12x50 overlock on 50
    150 easy

    Total 5350
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/19/2013

    by , April 18th, 2013 at 02:32 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00
    2 X 200 3:15
    1 X 150 2:15
    2 X 100 1:30

    5 X 100 free @ 85/90% 1:45
    5 X 100 kick 2:15
    5 X 100 IM or stroke @ 85/90% 2:15

    4 X 50 1:00
    1 X 100 easy 2:00
    Three rounds. Round 1 50's: fly, 2 back 3 breast

    LCM

    5 X 250 pull 4:15
    1-3: last 50 fast
    4-5: last 100 fast

    WARM DOWN: 4 X 50 easy

    4850 Y/M
    Categories
    Swim Workouts
  7. 04.18.13 - Thursday workout

    by , April 18th, 2013 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. My allergies have morphed from sniffles to a full blown sinus infection. It isn't impacting my swimming much but the lack of sleep is wearing on me.

    SCY

    500 Warm up

    8 x 75 Free on :59, :58, :57, :56, :55, :54, :53, :52
    50 Easy
    By the time I calculated when the next send-off was, it was usually time to go. I did make these but a :51 was going to be a stretch if I had to do more.

    400 IM Kick - 8:30 (6:59)
    4 x 100 Pull - 1:15
    400 IM Kick - 8:30 Faster than last one (6:52)
    4 x 100 Pull - 1:10
    400 IM Kick - 8:30 Faster than last one (6:48)
    100 Easy
    400 Timed Pull - Faster than last 4 x 100 (made 4:20)
    150 Easy
    Kicks were good. Until last week, I don't think I had ever broken 7:00 on a 400 IM kick. Dave set a blistering pace for the first 200 of the timed 400. I focused on long strokes and pushed the tempo high enough to stay in contact. @ 300 yards, I shortened my stoke a little and upped the tempo. Wish I had splits to see if that made any difference.

    12 x 25 - :30 IM Order
    12 x 50 Kick w/ Fins - 1:00 Odds Underwater SDK down, easy back, evens IM Order

    200 Cool down

    (4900 Total)

    Updated April 18th, 2013 at 01:20 PM by pmccoy

    Categories
    Swim Workouts
  8. Workout 04/18/13: morning

    by , April 18th, 2013 at 09:49 AM (Maple Syrup with a Side of Chlorine)
    400 FR with snorkel/200 BK/200 IM drill

    Kick-Swim
    50 - 100
    100 - 150
    150 - 200

    2 x 200 on 2:50 with snorkel and agility paddles
    100 loosen and out
    (Solo/Rec/2050 yds/50 min)
    -----------------------------

    So no swim last night, but was able to meet up with my brother/sister-in-law/niece for pizza before going to an art reception at her preschool. It was a fun time, and nice to spend time with them. Afterwards, we went to the first Wednesday night Bible Study with the church plant and start on the Experiencing God workbook from Blackaby - looks like a great study. So this makes two studies for me a week, which I enjoy, as it is a little less formal way to study the Bible but more importantly get to know people more. Cool stuff.

    A recovery swim was in order this morning, along with some chatting with Steve, one of the coaches for the Marauders and also a masters swimmer. We talked a little about the proposed 15m rule for breaststroke, which I would love since I would benefit from it. It's wild that one stoke has so many rules and seems to be changing all the time as swimmers try to push them. Probably do some yard work today and will plan to swim again tonight - been trying to get at least 5000yds in on a double day, one day per week, and have been successful so far this month.
    Categories
    Swim Workouts
  9. Running late

    by , April 18th, 2013 at 08:13 AM (Mixing it up this year)
    Had to get gas this morning which always makes me late and cuts into my time.

    500 free
    500 free kick w/zoomers

    10x100@1:40 free w/strapless paddles & bouy holding 1:23's
    5x100@1:45 back to free 4bk, 3bk/1fr, 2bk/2fr, 1bk/3fr, 4fr

    500 free kick w/zoomers fast

    200 free w/snorkle
    100 scull drills w/snorkle alternate 25 front scull/25 reverse scull feet first (I float really well for this, most people have a problem feet first)
    200 free w/snorkle

    Total 3500 yards
    Categories
    Swim Workouts
  10. Wednesday, April 17, 2013 7:00-9:00pm

    by , April 18th, 2013 at 01:39 AM (Fast Food Makes for Fast Swimming!)
    No swimming for me yesterday, which was actually kind of nice as a recovery day for me. I spent the afternoon at the hospital for my wife's scheduled surgery to check out/remove a large "round spot" of sorts in her lower abdomen. The doctor thought it was endometriosis during office exams, but it was something else when he opened her up to look inside. It was a ball of some kind, almost golf ball sized, and was attached between her stomach muscle and fatty tissue layer, mostly attached to the fat. He removed it, said it was nothing cancerous or anything else to worry about. She was back home later in the afternoon, and is now recovering at home for a few days before going back to work. I'm being the good husband and just letting her lay in bed and watch tv. Kids are getting a lot of fast food lately for dinner, 'cause it's easier.


    -----------------------------------

    Tonight's swim:

    Warmup:

    1000 Free
    (1000/1000)

    12 x 100 SDK (4 @ 1:25, 4 @ 1:20, 4 @ 1:15)
    I have huge blisters on my feet from my fins, and ended up doing 12 x 50s Flutter no fins w/ board on the same intervals - held :44-:45s
    (600/1600)

    10 x 150 Free Pull @ 2:00 - Finally!! A REAL pull set!!
    started at 1:40, dropped to 1:36/1:37s, and last one 1:34
    We ended up doing 11, since someone miscounted (me), but it was all good. Jared and I would've gladly done that set for the next hour without much complaint
    (1650/3250)

    12 x 50 Kick w/ board @ 1:10 (3 of each stroke)
    (600/3850)

    Main Set:

    This is something I think PWB would love to do for his online workouts one day...
    3 x "Super 500s" @ 9:00 - take :10 rest after each "segment"
    • 25 Free Sprint
    • 50 Fly
    • 25 Free Sprint
    • 75 Back
    • 25 Free Sprint
    • 100 Breast
    • 25 Free Sprint
    • 75 Back
    • 25 Free Sprint
    • 50 Fly - this final 50 feels like the end of a 200 Fly!
    • 25 Free Sprint

    We were finishing each 500 around 7:30-7:40 or so. Got a fair amount of rest, but having a fast 15 year old right behind you, and a 17 year old and another 15 year old behind him keeps you moving...even when you want to quit.
    (1500/5350)

    8 x 50 Fast @ 1:15 IM Order (Fly, Back, Breast, Free, repeat)
    (400/5750)

    300 Cooldown

    ----------------------------
    6050 Yards (would've been 6650 had I done the full fin kicking set as written)


    ==========================================

    Psych Sheet for my events this Sunday at the USA-S Triple Pentathlon Meet:

    #84 Men 15 & Over 400 Yard IM
    Meet Record: 4:12.71 2011 Bryce Kananowicz
    IES Record: 3:50.45 2008 Mason Shaw
    Name Age Team Seed Time
    1 Kananowicz, Bryce 17 CAST-IE 3:54.45
    2 Schanz, Dylan 18 SWAT-IE 4:06.50
    3 Jones, Kyle 15 CAST-IE 4:24.69
    4 Vargas, Jared 15 VS-IE 4:27.06
    5 Endebrock, Nate 17 SWAT-IE 4:31.55
    6 Adams, James 35 VS-IE 4:33.35
    7 Wetmore, Connor 16 SAS-IE 4:35.57
    8 Roy, Allan 16 SAS-IE 4:35.67
    9 Law, Aaron 15 SAS-IE 4:41.47
    10 Cordes, Ethan 15 CAST-IE 4:43.78
    11 Bennett, James 15 TCCC-IE 4:46.97
    12 Pringle, Justin 16 VS-IE 5:54.36
    13 Nadeau, Scott 15 SWAT-IE NT
    14 Reynolds, Matt 15 SWAT-IE NT
    15 O'Hara, Cormac 15 CAST-IE NT


    #94 Men 15 & Over 200 Yard Backstroke
    Meet Record: 1:54.50 2012 Bryce Kananowicz
    IES Record: 1:47.71 2011 Bryce Kananowicz
    Name Age Team Seed Time
    1 Kananowicz, Bryce 17 CAST-IE 1:47.35
    2 Endebrock, Nate 17 SWAT-IE 2:00.98
    3 Cordes, Ethan 15 CAST-IE 2:04.01
    4 Bennett, James 15 TCCC-IE 2:04.12
    5 Schanz, Dylan 18 SWAT-IE 2:06.49
    6 Jones, Kyle 15 CAST-IE 2:09.55
    7 Vargas, Jared 15 VS-IE 2:11.01
    8 Law, Aaron 15 SAS-IE 2:11.84
    9 Adams, James 35 VS-IE 2:16.25
    10 Roy, Allan 16 SAS-IE 2:21.54
    11 Wetmore, Connor 16 SAS-IE 2:22.45
    12 Pringle, Justin 16 VS-IE 2:29.84
    13 Guinn, Ethan 16 SAS-IE NT
    14 Nadeau, Scott 15 SWAT-IE NT
    15 Reynolds, Matt 15 SWAT-IE NT
    16 Urbaniak, Beau 15 CAST-IE NT



    #107 Men 15 & Over 200 Yard Breaststroke
    Meet Record: 2:09.85 2010 Rory Buck
    IES Record: 2:01.86 2008 Mason Shaw
    Name Age Team Seed Time
    1 Schanz, Dylan 18 SWAT-IE 2:08.79
    2 Kananowicz, Bryce 17 CAST-IE 2:10.00
    3 Wetmore, Connor 16 SAS-IE 2:14.03
    4 Vargas, Jared 15 VS-IE 2:15.64
    5 Roy, Allan 16 SAS-IE 2:17.31
    6 Jones, Kyle 15 CAST-IE 2:20.53
    7 Cordes, Ethan 15 CAST-IE 2:32.85
    8 Adams, James 35 VS-IE 2:34.15
    9 Endebrock, Nate 17 SWAT-IE 2:39.49
    10 Steenhuis, Harm-Jan 45 SWAT-IE 2:41.33
    11 Bennett, James 15 TCCC-IE 2:42.65
    12 Law, Aaron 15 SAS-IE 2:46.78
    13 Nadeau, Scott 15 SWAT-IE 2:48.59
    14 O'Hara, Cormac 15 CAST-IE 2:50.83
    15 Pringle, Justin 16 VS-IE 3:08.11
    16 Guinn, Ethan 16 SAS-IE NT
    17 Reynolds, Matt 15 SWAT-IE NT



    #117 Men 15 & Over 200 Yard Butterfly
    Meet Record: 1:57.92 2011 Joe Loftus
    IES Record: 1:47.15 2010 Coleman Allen
    Name Age Team Seed Time

    1 Kananowicz, Bryce 17 CAST-IE 1:50.04
    2 Cordes, Ethan 15 CAST-IE 1:55.39
    3 Roy, Allan 16 SAS-IE 2:05.74
    4 Law, Aaron 15 SAS-IE 2:07.18
    5 Adams, James 35 VS-IE 2:07.50
    6 Jones, Kyle 15 CAST-IE 2:09.35
    7 Vargas, Jared 15 VS-IE 2:10.67
    8 Bennett, James 15 TCCC-IE 2:13.02
    9 Endebrock, Nate 17 SWAT-IE 2:13.45
    10 Grudovik, Alexandr 17 SAS-IE 2:13.83
    11 Nadeau, Scott 15 SWAT-IE 2:24.92
    12 Wetmore, Connor 16 SAS-IE 2:27.14
    13 Pringle, Justin 16 VS-IE NT
    14 Schanz, Dylan 18 SWAT-IE NT
    15 Reynolds, Matt 15 SWAT-IE NT
    16 Urbaniak, Beau 15 CAST-IE NT



    #127 Men 15 & Over 200 Yard Freestyle
    Meet Record: 1:45.49 2012 Bryce Kananowicz
    IES Record: 1:39.23 1989 Chad Rolfs
    Name Age Team Seed Time

    1 Kananowicz, Bryce 17 CAST-IE 1:43.41
    2 Endebrock, Nate 17 SWAT-IE 1:44.11
    3 Wetmore, Connor 16 SAS-IE 1:47.52
    4 Cordes, Ethan 15 CAST-IE 1:49.18
    5 Schanz, Dylan 18 SWAT-IE 1:49.33
    6 Vargas, Jared 15 VS-IE 1:52.07
    7 Bennett, James 15 TCCC-IE 1:52.52
    8 Adams, James 35 VS-IE 1:55.81
    9 Law, Aaron 15 SAS-IE 1:56.01
    10 Menendez, Miguel 15 SAS-IE 1:56.19
    11 Jones, Kyle 15 CAST-IE 1:57.05
    12 Urbaniak, Beau 15 CAST-IE 2:00.56
    13 Roy, Allan 16 SAS-IE 2:01.68
    14 Reynolds, Matt 15 SWAT-IE 2:16.56
    15 Nadeau, Scott 15 SWAT-IE 2:19.87
    16 O'Hara, Cormac 15 CAST-IE 2:21.66
    17 Pringle, Justin 16 VS-IE 2:23.11
    18 Guinn, Ethan 16 SAS-IE NT

    Updated April 18th, 2013 at 01:59 AM by jaadams1

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    Uncategorized