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  1. Lunchtime re-start

    by , June 20th, 2013 at 10:28 PM (One Stroke at a Time)
    Wednesday, June 20
    Long Course
    200
    12 x 50 on 1:10 odds breast 2 kicks/1 pull evens fly 3 right/3 left/3 fly strokes
    6 x 100 on 1:40 descend 1-3, 4-6 (I was actually able to descend!!)
    8 x 150 on 2:50
    odds with variable distance of stroke #1 and #7 50 fly/25 back/25 breast/50 free #3 25 fly/50 back/25 breast/25 free #5 25 fly/25 back/50 breast/50 free
    evens easy free
    2600 meters

    I had a rough start to the day. I was a real bear-- just very cranky and irritable towards my husband and oldest son. This was so much so that after working in the morning I decided to eat breakfast for lunch and start the day over--attitude-wise that is. We went to a place called "the breakfast klub" where I ordered the breakfast special-- eggs over easy, toast, potatoes and sausage. This seemed to do the trick (that and the nap I took after lunch). I hadn't really wanted to go swimming but I knew the pool would be long course so I forged ahead. I was happy to be able to descend on the 100s (and still get decent rest). I was pretty tired by the end since I haven't been swimming long course. I will sleep well tonight.
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  2. Thursday, June 20, 2013

    by , June 20th, 2013 at 06:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 79
    Partly cloudy, humidity at 88%

    Warm Up
    400 RIMO
    400 IMO as 50K/50DR each stroke

    *Set 1*
    5x50 Fly on 1:00 as 2RA/2LA/2 Swim, *43-41
    5x50 BK on 1:00 as 3DA/6 Swim, *44-42
    5X50 BR on 1:15 w/2 count glide, *54-50
    5X50 FR on 1:00 as 25RA/LA, 25 CU, *40-38

    *Set 2*
    3x400 IM on 2:00 rest, desc 1-3
    #1 EZ, #2 Steady, #3 as 50 EZ/50 Strong
    ---200 FR Kick

    *Set 3*
    1200 FR w/agility paddles-tube-buoy
    Do as 3(200 steady, 100 strong, 100 fast)
    --300 BK

    Warm Down
    400 FR Smooth

    Comments
    Feels like early season training with sore achy arms from drylands and the quality swimming sets done yesterday. After the workout in the FGCU parking lot it was dry and partly sunny, but then within one mile I was driving through down pouring rain, dark skies, headlights lights on, full speed wipers, etc for the next 15 minutes, then the rain stops and the sun shines through about two miles before arriving back at the office parking lot, which is completely dry. Typical SWF summer weather.
    Categories
    Swim Workouts
  3. Very humbling 4 x 50's stroke

    by , June 20th, 2013 at 05:37 PM (Chowmi's Blog)
    Wowie, I should have rested today but I wasn't disciplined enough to do my own thing. I went to workout and here's the damage:

    SCM, Baylor Fitness center

    400 warm up

    9 x 50 stroke/swim 1:00
    ==> no; back w/fins drills

    200 kick
    ==>no, goofed off

    4 x 125 on 2:15
    75 fl/ba/br; 50 free
    ==>no, I did them as 75's; two each IM/back
    last back was 1:01 which is slow. yikes! I was doing 57-58 just earlier this week/ast week, and that was at the 100! the IM bits were equally bad - I could do sub 1:00 but today only mustered a 1:04!!

    200 kick
    ==>no, goofed off again

    4 x 75 on 1:30
    suppose to be fl/ba/br
    ==>no. I did them as
    75 free easy
    25 fl/50 free
    50 fly/25 free
    75 fly - 1:00 which was actually pretty good for how I feel now. Although in my primest form (circa 2010) I could do :52 on a 75 fly.

    4 x 200 pull on 3:00?
    ==>NO!!!! I did 4 x 50 IM order from a start/dive on same interval

    Here is where I know I need work! Rarely do I actually do the 4 x50's all out, and considering they are my main events, I guess I need to start doing this set more!

    50 fly 35 (ouch!)
    50 back 38 (yikes!)
    50 breast 42 (ok, not too bad)
    50 free 30 flat (this is pretty good)

    I'm glad I did the 4 x 50's stroke as it really shows how not 4x 50 trained I am. However, I am sort of disappointed i didn't do a recovery day today. I do solemnly swear to do nothing tomorrow. Except maybe yoga/pilates. And next week, i'm totally going to swim way faster than these times. They suck!!!
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  4. Thursday, June 20

    by , June 20th, 2013 at 03:50 PM (The FAF AFAP Digest)
    950 EZ with 1 burst


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

    Took yesterday off. Was driving home from Pittsburgh anyway. Dragged myself to pool today. Still feeling very poorly, but a tad better after a short swim. Less than 48 hours for this cold to take its leave. It's not the cold so much but the fatigue that sucks right now. I have ratcheted down my expectations. Thankfully my focus event is on Sunday. Here's wishing for energy to seep back in soon!
    Categories
    Swim Workouts
  5. Thu Jun 20th, 2013, LCM

    by , June 20th, 2013 at 03:46 PM (Ande's Swimming Blog)
    Thu Jun 20th, 2013, LCM

    Swam & Lifted Wed

    Whintey Coached
    6:00 - 7:30
    Swam with Larry & Gull Beside Chris, Paul & Ned


    Warm up scy
    went 500

    Main Set
    4 x 400 on 6:00
    100 easy
    4 x 300 on 4:30
    100 easy
    4 x 200 on 3:00
    100 easy
    4 x 100 on 1:30
    50 easy

    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
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  6. 6|20|13 scm

    WARMUP
    8 x 50 on 1:00

    RECOVERY SWIM
    500 free

    500 free WF

    500 free

    500 kick

    400 kick WF


    Shoulder ache likely muscular. Taking tomorrow off. I might need more time off however, I feel run-down and sore throughout my upper body. The kind of workout soreness one develops from overdoing it too early. The thing is I haven't really changed much, in fact I'm swimming less. Maybe I've gotten used to high intensity efforts both in the water and out, that in addition to work and home, and rest quality may have built up. I need a reset.

    Updated June 20th, 2013 at 04:31 PM by __steve__

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  7. Sarasota Y Sharks Masters 5:30 AM Workout -06/21/2013

    by , June 20th, 2013 at 12:43 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 2:00 1:45
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 easy 2:00
    1 X 50 @ 100% 1:30
    Four rounds. Freestyle

    1 X 200 kick 5:00
    6 X 50 kick 1:10
    1 X 100 swim

    1 X 200 IM 4:00
    3 X 100 IM 2:00
    Two rounds

    WARM DOWN: 4 X 50 easy

    3800M
    Categories
    Swim Workouts
  8. Thursday 6/20/13

    Thursday 6/20

    AM only LCM

    "Recovery"

    So the team is travelling to a meet at the Rockwall ISD this weekend outside Dallas. I won't be attending, but still was given the option of doing the "3000 on the house" that the meet swimmers were doing. I jumped at the opportunity, but only got in 2100 before I called it quits. Just too broken down from all the fast racing sets I have done this week.

    400 swim
    4x150 @ 2:30 k/dr/bld w/ fins + snorkel
    5x200 @ 3:00 pull w/ buoy + paddles
    100 EZ

    Total: 2100
    Categories
    Swim Workouts
  9. Thurs, June 20, 2013

    by , June 20th, 2013 at 09:32 AM (Workout Swimmer)
    Weights of course, first thing. Trying a new thing - instead of 2 sets of 12 and then 15 reps, doing a bit heavier weight, so that it is pretty darn difficult to lift on the last rep, and doing 8,6,4 reps - twice through if I have time.
    Workout today was STATIONS again - always on Tues & Thurs mornings in the summer, I suppose.

    600 back/free
    6 x 100 @ 1:40
    300 kick
    100 easy
    8 x 100 P @ 1:30
    12 x 50, w/fins, sprint evens on 1:00
    400 warm down
    Total: 3200 LCM
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  10. Easy day today

    by , June 20th, 2013 at 07:35 AM (Mixing it up this year)
    Nothing hard. Just easy since I am feeling beat up and I have the 400 free tomorrow.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle
    500 breast kick
    6x50 from dive good breakout rest easy
    400 alt free/back easy

    Total 2700 meters
    Categories
    Swim Workouts
  11. Wednesday, June 19, 2013 6:30-8:30pm Legskin Time

    by , June 20th, 2013 at 12:23 AM (Fast Food Makes for Fast Swimming!)
    It was a colder and windier day in town tonight, so I decided to pull out my old $20 Finis Legskin that I purchased during the last SCY season that the now illegal suits were legal. Finis was closing out all their stuff for $20 a piece, since they couldn't be used for USAS swimming anymore. I should've got more. I use it now and then for swims, or in OW swimming if the water is warmer.

    The legskin was great though, it kept my legs nice and warm, plus I got the added buoyancy and speed effects from it, though I did have a drag suit over it as well.


    Warmup:

    800 Free
    (800/800)

    Little Ol' Kick Set:

    4 x 200 SDK on back @ 3:30 (was going around 2:50s or so)
    1:00 rest
    8 x 100 Flutter Kick (ended up doing SDK on back) @ 1:40 (around 1:25/1:30s)
    1:00 rest
    16 x 50 SDK on back @ :50 (:40-:45ish)
    (2400/3200)

    200 EZ

    (200/3400)

    Swim Set/Main Set:

    4 x 200 Free @ 3:15 (held 2:35 and under, fastest was 2:30) <--my last meet swim was 2:18
    1:00 rest
    8 x 100 Free @ 1:30 (held around 1:15s)
    1:00 rest
    16 x 50 Free @ :45 or some random interval...I was just following the group, but it was like :45, 1:00, :45, :45, 1:00, etc.
    --just survival swim on these, more of recovery w/ speed
    (2400/5800)

    200 EZ

    ----------------------------
    6000 LC Meters

    Boy was that legskin fun to practice in.



    Good set. I like doing freestyle in Long Course, and that's about it, well - Fly too is good. Because we did a heavy freestyle night, I can count on tomorrow being an IM/stroke day, so I may skip it. We'll see how work goes tomorrow.