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  1. Week 29 - Tuesday(Taper week 2)

    by , April 23rd, 2013 at 10:55 PM (After a long rest)
    I had an age group meeting for my daughters swim team tonight so had to get a quick swim in tonight. I felt ok, nothing special and this was mainly aerobic.

    16x50 on 45 swum with snorkel as 25 kick, 25 swim
    12x100 free on 1.20 with snorkel
    3x(4x50 back on 40, 4x25 breast on 30)
    1100 swim with snorkel holding 1.10 per 100

    Total 4000
    Categories
    Swim Workouts
  2. Tuesday, April 23 - A Speed Workout

    Swam with the Dave's and Peter today and did more of a speed workout.

    4x100 Free on 1:30
    50 Back on 2:00
    4x100 Free on 1:25
    50 Back on 2:00
    4x100 on 1:20
    50 Free on 2:00
    4x100 Free on 1:15
    50 Back on 2:00
    16x25 on :40 Free/Back
    400 Free w/paddles - 5:07
    50 Back
    4x100 Free/Back w/paddles on 1:25
    200 Kick
    10x100 Back w/paddles on 1:40
    200 Kick
    5x100 Free on 1:40
    3x100 back on 1:45
    100 Free w/paddles - 1:15
    100 Back w/paddles - 1:20

    5450 yards
    105 minutes
    Categories
    Uncategorized
  3. Workout 04/23/13: evening

    by , April 23rd, 2013 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Productive day, including a nap!

    Tonight with the Masters team:

    400 Swim
    4 x 50 kick @ :15sr
    4 x 50 pull with buoy on :45
    2 x 25 sprint @ :30sr
    100 EZ

    Go THREE times through:
    - 50 DPS @ :10sr,
    - 25 AFAP right into 25 EZ
    - 100 social kick

    4 x 50 Burst and Cruise on 1:30
    - did IMO

    4 x 25 AFAP right into 25 float on 1:15-30
    - did RIMO

    100 EZ and out
    (Masters/Rec/1950 yds/60 min)
    ------------------

    Able to get some fast efforts in tonight with modest rest. GregJS was there and kicked my butt in Breast as usual, and Tim and Carol did their own thing, as they are not swimming at the meet. I'm not going to bother getting up for a swim before work tomorrow, I think that the extra sleep will be more useful until the meet is over.

    Updated April 23rd, 2013 at 10:19 PM by rxleakem

    Categories
    Swim Workouts
  4. Tuesday, April 23, 2013

    by , April 23rd, 2013 at 08:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 77
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    1000 FR as DPS @SPL-28

    *Set 1*
    5x200 DK on back-side-front, w/fins on 3:30

    *Set 2*
    400-300-200-100 on 1:00 rest, w/agility paddles-buoy-tube
    *5:38, 4:02, 2:38, 1:17
    ---200BK

    *Set 3*
    10x50 FR on 1:00 w/snorkel, smooth@SPL28-30
    *37-35

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles

    Warm Down
    400 FR/BK/FLY
    Dryland bands

    Comments
    Moderate swims with emphasis on stroke efficiency. Made some effort on the Pull set. Tomorrow I will try out my new Yingfa jammers for a set or two. I ordered two sizes, L and XL, not sure which would be best, as my hip width is 30. It turns out the XL was an easy fit, and size L was more snug. I will use size L just for competition. Friday afternoon I can go to Miramar Lakes and do a loop around the course after it is set up.

    Interesting article, surprisingly from the Washington Post:

    Lifelong exercise can help you maintain speed and fitness as you age

    Or go to: http://goo.gl/euXGi

    Most active USMS swimmers already know this, which is one of the reasons, beyond personal enjoyment, for making the lifestyle effort to pursue ongoing training and competition. Many of the active long term USMS swimmers I have known were consistently involved in lifelong functional exercise, sports, as well as training for fitness and competition.

    Updated April 23rd, 2013 at 09:58 PM by fdtotten

    Categories
    Swim Workouts
  5. Tuesday, April 23

    by , April 23rd, 2013 at 04:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x (25 front scull + 25 free) w/agility paddles @ 1:10
    50 EZ
    5 x 50 hypoxic w/fins @ 1:15
    -- dolphin kick on belly UW 20 yards each 25 with open turn
    50 EZ
    3 x 100 hypoxic backstroke kick w/fins @ 2:00-2:15
    -- UW 15 m+ each 25
    100 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    100 EZ

    24 x 25
    odds = 25 @ 100 pace @ :30 (6 free & 6 back w/fins, 12s)
    evens = EZ backstroke kick @ :45
    100 EZ

    5 x (50 @ 100 pace w/fins + 150 EZ)
    -- back (25), breast (29), free (24), back (25 flat), fly-back (25)
    100 scull

    Total: 3850


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

    Still feeling very beat from the meet. Last night's "gentle deep" tissue and several night's poor sleep probably are compounding this. I laid off full throttle today, but did plenty of 100 pace efforts. Would really love a long sleep tonight. My son Jimby left this am. He had a very good Zones despite professing to be "sick" before hand. I can't remember a meet where he didn't make this complaint. :-) We had a discussion at the meet about whether "mind matters" for racing. He says no. I say yes. This was one of the first meets in ages where I did not contemplate scratching 100 fly or spend the whole meet dreading it. And I had a breakthrough swim.

    On the house sale, this is hilarious. The psycho buyers want to bring in a fourth structural engineer. This is after the third engineer, whom they paid, opined that the foundation was structurally sound and that there were only discretionary future repairs. They are nuts!
    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/24/2013

    by , April 23rd, 2013 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    3 X 100 1:40 1:30
    4 X 75 1:20 1:10
    4 X 50 1:00 :50
    Two rounds, round 1 intervals left, 2 right.

    3 X 100 kick 2:15
    4 X 75 kick 1:45
    4 X 50 kick 1:10
    1 X 100 swim

    2 X 100 1:40 2:00
    2 x 50 fast 1:00 1:10
    Four rounds. Short break between rounds.
    Rounds 1/2 are free:intervals left
    Rounds 3/4 are stroke: intervals right

    LCM

    10 x 100 2:15
    odd: easy
    even: fast
    Odd swims should be easy free, evens choice.

    WARM DOWN: 4 X 50 easy

    4800 Y/M
    Categories
    Swim Workouts
  7. Workout 04/23/13: morning

    by , April 23rd, 2013 at 10:22 AM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    6 x 75 on 1:10 (25 kick/25 stroke FAST/25 FR pull with buoy)
    100 kick
    6 x 75 on ? (as above, but more swimmers in lane so no real time)
    6 x 50 on :40
    - 1 = EZ
    - 2-5 = Quarters Strong
    - 6 = EZ

    200 loosen and out
    (Solo/Rec/2100 yds/45 min)
    -----------------------------

    I seem to be on a 75's kick lately - a nice mix of aerobic and moderate distance but also some recovery built in. Talked to Steve from the Marauders today, looking forward to the meet this weekend. Errands today and then Masters practice this evening.

    Updated January 5th, 2014 at 04:49 PM by rxleakem

    Categories
    Swim Workouts
  8. 04.23.13 - Tuesday workout

    by , April 23rd, 2013 at 09:42 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. This was a good workout for me. The descending interval let me slowly work into a faster pace. Felt pretty good aside from a couple bad turns on the walls.

    SCY

    600 warm up

    4 x 100 - 1:30 1st 25 kick
    50 Easy - 2:00
    4 x 100 - 1:25 1st 25 stroke
    50 Easy - 2:00
    4 x 100 - 1:20 1st 25 of #2 and #4
    50 Easy - 2:00
    4 x 100 - 1:15 1st 25 of #4 fly
    50 Easy

    16 x 25 - :40 Odds no breath, evens easy

    400 Timed pull - 4:18
    50 Easy

    100 Pull/100 Pull, no paddles/100 IM/100 kick
    50 Easy

    9 x 100 Up/Down Kick - 1:40 (:05) base stroke fly
    100 Timed IM Kick - 1:35

    12 x 50 IM Order - 1:00
    Descended by round. Last round I went :31, :42, :38, :29

    200 Cool down

    (5500 Total)
    Categories
    Swim Workouts
  9. Choices, Choices, Choices

    by , April 23rd, 2013 at 07:30 AM (Mixing it up this year)
    Next week the main lap pool at the Aquatic Center will be closed Tuesday and Wednesday. My two choices are swim in the HOT 87 degree therapy pool or swim at the Y. The Y would require me to cut my workout short and I wouldn't really be able to start until after 5 am, then have to fight traffic or just suck it up and do stroke drill at the CCAC.

    I think I am leaning toward the warm pool for 2 days and use it as serious recovery days.

    As for today had a great workout. I think I will be ready for the meet this weekend.

    500 free
    500 free kick w/zoomers

    8x200@3:00 free w/paddles & bouy went 2:47, 2:47, 2:46, 2:47, 2:46, 2:46, 2:45, 2:44
    50 w/paddle & bouy in :40

    350 free EZ
    500 free kick w/zoomers
    200 free EZ

    Total 3700 yards
    Categories
    Swim Workouts
  10. Monday, April 22, 2013 7:00-9:00pm

    by , April 23rd, 2013 at 01:18 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 Free
    (600/600)

    Kick Set w/ long fins
    4 Rounds of:
    (assigned / what I did - w/out fins)
    200 Kick Cruise (150 Kick) @ 3:30
    100 MaxRest Kick (75 Kick) @ 1:30
    50 FAST Kick (25 Kick) @ :40
    Odd Rounds were flutter kick, Even Rounds were dolphin kick
    (1000/1600)

    600 Pull (25 Front Scull/25 Free Alt. Breathing)
    (600/2200)

    "Different" Set: (I think John was talking to another coach at the meet this weekend)
    8 x 25 Free @ 2:30
    • start on the "T"
    • Do 10 streamline vertical jumps in place (3 1/2 feet of water)
    • On the 10th one, jump forward, do 4 strokes and fast flip turn in midpool...return to feet
    • Do 10 more streamline vertical jumps in place (about 5 feet of water)
    • On the 10th one, again jump forward and race to the wall.
    • The 2nd, 3rd, 4th, and 5th people in the lane don't start till the person in front of them begins the 2nd set of vertical leaps. It actually works out pretty good.

    That was a good way to kill 20+ minutes.
    (200/2400)

    16 x 50 (4 of each stroke) @ 1:10
    Odds Drill, Evens Swim Fast
    (800/3200)

    400 Free Pull - breathe every 5
    I hate doing this...my swimming and body is made to take in oxygen. I did a 2-5-4 then flipturn for my breathing pattern each length. The two breaths at the beginning made it possible.
    (400/3600)

    8 x 25 AFAP @ 1:00
    did 2 Fly, 2 Back, 4 Free
    (200/3800)

    300 EZ swim

    -----------------------------
    4100 Yards

    I don't think I missed anything, John was just taking it easy after the meet for the kids. Most of them swim 15 events over the weekend (thus the Triple Pentathlon)