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  1. Friday, June 21, 2013

    by , June 21st, 2013 at 11:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79, Water temp 79
    Partly cloudy, humidity at 94%

    Warm Up - SCY
    --Dryland Bands
    500 FR as CU
    400 Fly as 4(25RA/25LA/50Swim)
    300 BK as 4(25K/50Swim)
    200 BR as 4(25K/25Swim)
    --Swim camp is done with LCM pool

    Warm Up - LCM
    400 RIMO
    4x50 IMO on 1:00, *38, 39, 46, 36

    *Set 1*
    1200 FR w/snorkel-(m)agility paddles-fins
    as 2(600 build by 100 steady to strong)
    ---200 BR Kick

    *Set 2*
    3(4x50 FR on 1:20) desc 1-4
    *34-33-32-31, 33-32-31-30, 33-32-31-30
    ---200 FR Kick

    *Set 3*
    6x200 FR on 1:00 rest, as 150CU/50Fast
    --300 BK/BR Kick by 50

    *Set 4*
    2(4x50 FR on 2:00, 1:00 rest) w/(m)agility paddles-fins
    *28-27-26-26, *27-27-27 (pool closed due to thunder/lightining)

    Warm Down
    ---Dryland Bands
    Warm shower

    Comments
    Slowly beginning to feel like I can swim all the strokes again. For now my freestyle endurance swimming has been moderate, with 3/4 catch up style. In this way, I have more energy and quality stroke technique to apply towards the quality swimming sets.

    I enjoyed Set 4, swimming the fast FR 50s with the fins and paddles. I seem to be getting a good freestyle speed from a strong kick and long stroke with smooth tempo into a slight increase in tempo the last ten meters. I was pleased with descending to :26s, but then my legs (kicking) were beginning to collapse on 50s #2 & 3 of round 2 in Set 4, so took an extra rest and 100 meter recovery swimming to attempt for good effort on final 50 FR, but was whistled out by the lifeguards due to incoming thunderstorm.
    Categories
    Swim Workouts
  2. Week 38 - Friday

    by , June 21st, 2013 at 08:58 PM (After a long rest)
    This week has been a tough week sleep wise. I woke this morning at 1.30am and did not go back to sleep. I did not have high expectations for practice but I did ok. I also left my swim equipment bag in my wife's car so did kicking on my back and all sets were swum straight today.

    warm up
    400 free
    6x50 catchp on 50

    Main set
    8x250 on 3.10 descend 1-4 and 5-8
    10x50 kick on 1min
    2x100 AFAP from the block on 3mins
    3x50 AFAP from the block on 2.30

    Warm down
    250 easy

    Total 3800meters

    The 250 set was really hard and I descended from 3.05 to 2.55. The 100s I went 1.02 and 1.01 and the 50s I went 28,27,28.
    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -06/24/2013

    by , June 21st, 2013 at 05:26 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    2 X 100 2:00 1:45
    2 X 200 3:30 3:15
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    SCY

    8 X 50 kick 4 on 1:10 4 on 1:00
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 100 moderate 2:00
    1 X 50 fast 1:00
    1 X 50 easy 1:00
    1 X 50 fast 1:00
    1 X 50 easy 1:08 X 25 sprint :45
    Two rounds. All choice.

    WARM DOWN: 4 x 50 easy

    3700 M/Y
    Categories
    Swim Workouts
  4. Two days in a row

    by , June 21st, 2013 at 04:51 PM (One Stroke at a Time)
    June 21, 2013
    Lunch Bunch
    Long Course
    Missed warm-up
    100
    8 x 200 on 3:20
    6 x 100 kick on 2:10 50 flutter/50 whip
    100 easy
    2400 meters

    I hadn't planned on swimming today. My morning clinic at the Shriners Hospital finished a little early and I was driving back to my main office when I realized that Lunch Bunch was about to start. Normally, I hate to be late (when I was in high school, I used to arrive for 5:30 am practice at 5:10). I have been working on being a little less OCD about this as I think that flexibility will allow me to exercise a little more consistently in the coming months.

    I was happy to make the 200s today since I was a bit tired from yesterday. I have started swimming a lane down from my usual lane because I can't quite make the intervals anymore. I swam with someone who had done the same masters practice (same coach/same practice) from 6-7 this am.

    We are taking a master's team picture tomorrow. We have never done this before so I may try to make it three in a row.

    Updated June 21st, 2013 at 06:43 PM by MaryR

    Categories
    Uncategorized
  5. Friday, June 21, 2013

    by , June 21st, 2013 at 02:51 PM (Workout Swimmer)
    Woke up feeling fine. Warm-up was fine. Transition set, my arms suddenly felt like lead, and I began seriously struggling. Didn't last much longer. Fortunately, I can blame my early departure from the pool on my 8am meeting.

    600 back/free
    2 x 300 P
    4 x 100 K @ 2:30
    100 easy
    5 x 250 @ 4:00 - 100 free, 50 stroke, 100 free
    100 easy
    8 x 100 K @ 2:30, 2 breast, 4 fly/free, 2 breast
    400 cool down
    Total:4200LCM
    Categories
    Uncategorized
  6. Workout 06/21/13: noon

    by , June 21st, 2013 at 02:44 PM (Maple Syrup with a Side of Chlorine)
    100 Fr/100 Bk

    10 x 100 on 1:30
    - odds Fr with some kicking
    - evens stroke

    Build a 200 IM on 2:50
    - did the IM as drill

    3 x
    - 4 x 50 Quarters Strong on :45
    - 100 kick on 3:00

    300 loosen and out
    (Solo/Rec/3400 yds/60 min)
    ----------------------------

    Nice finish to the day, swimming at least. My uncle Paul and cousin Kevin are visiting from California, so we are going to a cookout at my brother's house tonight. Time to relax a bit on a beautiful day off!
    Categories
    Swim Workouts
  7. FAST FRIDAY Jun 21st, 2013 LCM

    by , June 21st, 2013 at 11:59 AM (Ande's Swimming Blog)
    FAST FRIDAY Jun 21st, 2013 LCM

    Plan to lift today

    Whintey Coached
    6:00 - 7:30
    Swam with Chris, Todd, Jim, Ned, Chris, Dale, & Eric


    Warm up
    10 min swim
    4 x 50 on 1:00
    8 min swim
    4 x 50 on 1:00

    Main Set
    2 rounds of
    200 FAST / 200 easy 9:00
    100 FAST / 100 easy 5:00
    50 FAST / 50 easy
    400 easy
    R1 2 fr 2:16, 1 fr 1:02, 50 bk 31
    R2 2 FL/BK 2:32, 1 IM 1:08, 50 BK 30
    did the 400 easys as 8 x50 on 50
    then at the end of practice I did a few BK spin drill bursts
    BK spin drill is where you sit up and move your arms as fast as you can, you spin them, the goal is MAXIMUM hand speed not efficiency

    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
    Categories
    Uncategorized
  8. Workout 06/21/13: morning

    by , June 21st, 2013 at 10:41 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/7 x 50 on :50 Burst+cruise/1 x 50 EZ

    Kick/Swim/Pull (board/Agility/Buoy)
    050 100 200 with snorkel
    100 150 300 with snorkel
    150 200 400 with snorkel
    200 250 500

    300 Loosen with and out
    (Solo/Rec/3900 yds/65 min)
    -----------------------------

    I skipped swimming on Wednesday morning before work because I was just too tired and don't want to repeat last year's performance of a nasty head cold heading into summer. Work continues to be busy, but still less stressful as our student is with us full time, so I am enjoying the "break" for now. It won't last long because the store in Rutland (about an hour north) had someone quit on Tuesday after not showing up for their shift. I'll be picking up a day a week there to help out until they get a replacement in.

    I slept in an extra half hour this morning and felt really good in the water. Not too many other swimmers so I didn't have to circle swim at all, which is a great treat. Planning to get back in at lunchtime.
    Categories
    Swim Workouts
  9. Morning warmup and the pool is too warm

    by , June 21st, 2013 at 08:23 AM (Mixing it up this year)
    Felt like 82 today, a little warm for a meet.
    Warmup is at 1:30 so this was pre warmup.

    Felt sore today, maybe I loosened up enough.

    500 free
    500 free kick w/zoomers
    5x200 odds free evens back
    8x50 from dive 15m breakouts then easy
    100 easy

    Total 2500 meters
    Categories
    Swim Workouts