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  1. Workout 11/23/12:

    by , November 23rd, 2012 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    10 x 100 as:
    - odds = Kick at 1:45
    - evens = FR at 1:30 Pull with buoy

    1 x 50 EZ
    Now time for a seasonal treat courtesy of Swimsuit Addict

    Did the whole thing again this year, including the kicking "dessert" at the end. There were a couple of college girls swimming when I first started, but both were out as I got halfway through the main feast. Again this year I have to say that the two 50 flys on the last rep are more daungthing than the two 100 flys in the beginning, due mostly to intensity level. During the kick set I just swam full chicken (breaststroke) in order to make the intervals.

    Finished off with 200 ez and out
    (Solo/Rec/3900 yds/70 minutes)

    Great way to get back into the swim of things after the holiday yesterday. Been a busy week so far - picked up Emma as planned on Tuesday night, then hit Red Robin (Yummm) on the way home for a late night meal. I worked on Wednesday, but Emma went shopping with me after work to pick up veggies and cheese for our appetizers contribution to a Thanksgiving feast at my brother's house. Able to catch up with a lot of relatives that I don't normally see and helped to reduce the amount of leftovers in the process. Watched some Thanksgiving cartoons with the kids when we got home.

    This is my weekend off, so today I slept in and swam at lunchtime. I am not one for the crazy shopping early in the morning, even though KMart and Walmart here in town had *three* different sales, starting Thursday, Thursday night into Friday morning, then early today. That stuff really is for the birds! After swimming we did a quick raking/clean up outside and I retrieved the Christmas decorations to put up tomorrow. Finally, I went for what will be my last motorcycle ride of the year today, a nice hour-long jaunt while enjoying weather in the lower 50's.

    Now off to find some leftover pie
    Tags: turducken
    Swim Workouts
  2. Friday, Nov 23 - Don't Stop Now

    Hope everyone had a great Thanksgiving. We did a hike with the Huntsville Land Trust and then went and had a huge buffet. Then my two older daughters came over last night. Then after swimming this morning, went to Cullman to help my mother-in-law move. Most of it was done so I didn't do much.

    Any way, don't want to take a break and lose momentum going into December. So, I pulled myself out of bed and back to the pool this morning. Swam a pretty good workout - no real speed work, but pushing my pace. The day of rest helped my arms feel a little better, despite all the food yesterday.

    Swam with Dave B., Peter, and Keith.

    350 Free
    5x300 on 4:30 (4:00, 4:03, 4:02, 4:03, 4:00)
    100 Back
    50 Free
    12x50 Kick on 1:00
    100 Back
    5x200 Free on 3:00 (2:40; 2:40, 2:42; 2:42; 2:38)
    100 Back
    6x100 Free Descend on 1:30 (1:20; 1:16; 1:15; 1:15; 1:14; 1:12)
    100 Back
    3x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30
    3x100 Back w/paddles on 1:35

    6000 yards
    118 minutes
  3. Friday, Nov. 23

    by , November 23rd, 2012 at 04:57 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    12 x 25 shooters w/fins @ :40
    5 x 50 caterpillar fly drill @ 1:10
    50 EZ

    Main sets:

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

    8 x 25 burst + cruise, dolphin kick @ 1:00
    100 EZ

    3 x through:
    25 AFAP + 75 EZ
    50 AFAP, broken + 150 EZ
    75 @ AFAP or 100 pace, broken + 175 EZ
    100 @ AFAP or 100 pace, broken + 150 EZ

    R1 = free, break :10 @ each 25
    R2 = fly w/fins, break :15 @ each 25
    R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round

    Total: 4150


    I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet.

    Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.
    Swim Workouts
  4. Thanksgiving swims...

    by , November 23rd, 2012 at 04:21 PM (Alex's swim journal)
    Back in Austin with the extended family for a few days and able to swim outside again for the last time until late next spring probably, barring another unforeseen trip south. I took advantage of the spring-fed waters of Deep Eddy pool again. Two miles on Wednesday and another two today. water temp at around 70 and air temps between 65 (today) and 75 (Wednesday). It couldn't be a more perfect break from the indoor pool at the Kenosha Y.

    Here are a couple of pics of the pool from Eiler's Park next door:

    Click image for larger version. 

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    Click image for larger version. 

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    I just passed the 480-mile mark for the year and my weekly mileage is creeping back up as I get ready for another long-distance build-up; not too early to start mentally prepping for next summer's open water season.
  5. Friday, November 23, 2012

    by , November 23rd, 2012 at 03:24 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 53, pool at 77, 100% water clarity.
    Sunny skies with humidity at 49%

    Warm Up
    200 yds FR

    *Set 1*
    5x400 FR on 1min rest
    Build effort by 400, 1-5

    *Set 2*
    4x250 Kick on 1min rest
    #1-3 Free, #2-4 BR

    *Set 3*
    10x100 FR with 1min rest
    as 25K, 25S AFAP (no breath as able)

    200 FR warm down

    • Another beautiful crisp SWF morning. Did FR endurance maintenance, FR/BR kicking, and FR speed.
    • Doing the FR AFAP with no breath was much harder than expected, and sometimes I cheated with a breath before the flip turn.
    • This is a good little pool for doing kicking sets, faster swimming with bursts and breath control, more so than doing distance swims.
    Swim Workouts
  6. Nov 23 2012

    had a good 3K swim.

    warm up

    200 s
    100 K
    200 s

    main set

    4 x 150
    4 x 50 K
    4 x 100
    4 x 75 k
    4 x 200

    cool down


    it has been a few weeks since my last swim. sometimes i feel like a 400 lbs of rocks and other times i feel like it was a good taper. getting into the water was good and i felt fast and efficient. guess my dryland workouts helped me keep inshape.
    Swim Workouts
  7. 11.23.12 - Friday workout

    by , November 23rd, 2012 at 12:46 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Keith. Post Thanksgiving calorie burn today. Had to give blood at 7:30 AM so I tried to squeeze in 5K as quick as I could.


    600 Warm up

    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    350 Pull - 4:30
    400 Pull - 4:30
    100 Easy
    Mostly just trying to make this set. The 350s helped a lot (about a 1:17 pace). Made 4:25, 4:30, 4:35 on the 400s.

    12 x 50 Kick - 1:00
    * 1-6 SDK w/ fins (cramped up bad on a couple of these)
    * 7-12 Kick w/ board, no fins
    100 Easy

    5 x 200 Backstroke pull - 3:00 (2:55, 2:50, 2:50, 2:48, 2:40)
    100 Easy

    6 x 100 Free - 1:45, Descend
    1:12, 1:10, 1:08, 1:05, 1:03, 1:02

    200 Easy

    (5200 Total)
    Swim Workouts