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  1. Tuesday, June 4, 2013 5:00-7:00pm The Alaskans are coming...

    by , June 4th, 2013 at 11:54 PM (Fast Food Makes for Fast Swimming!)

    800 Free w/ every 3rd length Breast
    400 Free Pull
    8 x 50 Kick w/ board Odds EZ, Evens Fast @ 1:10

    Main Set:

    5 x 500 Broken into:
    1. 10 x 50 Fast @ 1:00 (went :35ish)
    2. 5 x 100 @ 1:20 (!!!!!!!) WTH!!! - made the first 1, kinda on the 2nd one, and then all downhill
    3. 2 x 200 @ 2:30, 1 x 100 Fast (I was about 2:45+ on the 200s)
    4. 8 x 25 Free (I did Fly) Fast @ LIFO; 1 x 200 Free FAST @ 2:30 (went 2:36), 1 x 100 Free Fast
    5. 2 x 250 Free @ :15 rest (I made these)


    8 x 50 w/ buoy (25 scull/25 Free pull) @ 1:10

    8 x 50 @ 1:10 Odds Fly/Back by 25s, Evens Breast/Free by 25s

    Cooldown with taking out the lanelines...our group got that task. I hauled on the reel...good arm workout on the LCM lanelines.

    4900 LCMeters

    I guess we have an Alaskan family that comes down here in the summertime for a while, and they train with the team. Their kids are fast, really fast. One boy about 15, and a girl about 17. They both kick my butt and everyone else too, besides Jared. Somehow the 3 of them were possibly making those insane intervals on the main set tonight. I was giving my best effort, but when the interval for 200s is about :10 slower than my recent meet time, I find that impossible. We did have a substitute coach tonight, so maybe she wasn't exactly sure of our times or something...or it was written to kick out butt. LCMeters itself does that to me...I don't need insane intervals on top of that!!
  2. Workout 06/04/13: evening

    by , June 4th, 2013 at 10:41 PM (Maple Syrup with a Side of Chlorine)
    Did not get in a motorcycle but was able to help my wife plant the garden. I was in charge of tilling the east side of the garden and the potatoes while Lena worked in the new raised bed, using the hugelkultur method.

    Headed to the pool for Masters tonight with GregJS, Carol, and Erin:

    200 swim/200 kick/200 pull
    8 x 25 on :40 (various together)

    The "M" set as seen on David C's blog:
    - 50,100,150,200,150,100,150,200,150,100,50
    - Pick BASE of 1:20/1:30/1:45 (per hundred) - I did 1:20

    Added a 200 IM drill before
    - 2 x 25 sculling then
    - 4 x 50 active recovery and out
    (Masters/Rec/2650 yds/60 min)

    Great main set, although my arms were aching from the garden this afternoon. I came in right at 2:40 on the last 200 and 1:20 on last 100, so took an extra :20sr. Now, off to
    Swim Workouts
  3. Monday, June 3, 2013

    by , June 4th, 2013 at 09:44 PM (Workout Swimmer)
    Totally forgot today was my anniversary until half-way through the day!! Lucky for me, I have a very understanding hubby, who really didn't want me to wake him up with smooches at 4:50am, lol!!
    So, today is the first day of summer for the local kids - first day for two-a-days for them, first day of having a lot more people in your lane for me. We started off with only 7 in our lane, had to move over 2 lanes for the Pre-Seniors at 6:30, and then another lane at 7:00. The Pre-Senior group must have really grown. Fortunately for all of us, several swimmers have to get out before practice is done to go to work, which reduces the number of people in your lane bit by bit - and I got out myself at 7:20. I'm hoping on being able to stay in until about 8am after we get back from the Pan Am meet.

    Here's what we did:
    600 back/free
    500 Pull
    3 x 200 Reverse IM
    4 x 100 K on 2:15
    100 over & under (easy)
    12 x 100 @ 1:30
    16 x 50 K on 1:10
    100 over & under (easy)
    THEY did a 3000 "steady state" I did a 500 & got out and went to work.
    Total for me: 5300 LCM

    Planning on swimming my usual tomorrow (sort of tapering) & cutting back on Friday to about a 3000. I'm concerned that if I taper too much yardage off this week, that I will regret it come the 400 free next Wednesday. So excited!
  4. Tuesday, June 4, 2013

    by , June 4th, 2013 at 06:10 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Cloudy, humidity at 74%

    Warm Up
    800 FR as 400 DPS, 400 Steady

    *Set 1*
    4x50 FR on 1:15
    * 34-34-33-33
    ---200 BK/FR by 100

    *Set 2*
    4x100 FR
    from dive, as 50 steady/50 strong

    Warm Down
    600 FR Smooth

    Did a similar workout yesterday. Tomorrow I drive up to Sarasota with my daughter where I will swim the 800M Fr perhaps sometime around 3-4pm. Tried out my new Yingfa jammer size M per jaadams1 advice (thank you), and it fits much better than size L.

    Updated June 4th, 2013 at 06:28 PM by fdtotten

    Swim Workouts
  5. 06.04.13 - Tuesday workout

    by , June 4th, 2013 at 06:06 PM (Pete's swim blog)
    Swam w/ Dave. Our first newly laminated workout sheet has vanished so we had to skip to workout #5. This one had lots of fly but the intervals weren't too bad. With a great deal of help, I was able to remove the cylinder head from my car last night. It was a complicated job but not as bad as the mechanics that were quoting me astronomical estimates made it out to be. This wasn't a good job for someone with a bad back and I don't look forward to putting everything back together in my condition. This morning, I was smarter and came to the pool armed with ibuprofen. I still don't have the flexibility I'm used to but I can do flip turns and swim fly now.


    600 Warm up

    2 Rounds of:
    * 25 Fly - :30 / 25 Free - :30
    * 50 Fly - 1:00 / 50 Free - 1:00
    * 50 Fly/50 Free - 2:00
    * 150 IM (75 Fly/25 bk/25 br/25 fr) - 2:30
    * 100 Fly/100 Free - 3:00
    * 200 IM (125 Fly/25 bk/25 br/25 fr) - 3:30
    * 300 IM (150 Fly/50 bk/50 br/50 fr) - 5:30
    * 175 Fly - 3:00
    * 175 Free - 2:30
    * 200 Fly - 4:00
    * 200 Free - 3:00
    * 50 Easy (Skipped on second iteration due to time)

    10 x 50 Pull - :45 2 easy/2 hard

    (4850 Total)
    Swim Workouts
  6. Tuesday, June 4

    by , June 4th, 2013 at 04:50 PM (The FAF AFAP Digest)
    Swim/LCM/Solo @ Mason:

    Warm up:

    500 various
    2 x 50 scull w/agility paddles
    2 x 50 caterpillar fly drill w/agility paddles
    6 x 50 DPS free w/agility paddles @ 1:00-1:10
    50 EZ
    6 x 30 UW + 20 EZ back kick w/fins @ 1:15
    50 EZ

    Main Sets:

    8 x 30 burst + cruise @ 1:15
    100 EZ

    4 x (50 AFAP w/fins + 250 EZ)
    fly = 26 high
    free = 25 mid
    breast = 30 high-31 flat
    back = 28
    -- very good times for me, but I was completely shot after these sprints

    4 x 50 DPS back w/agility paddles @ 1:15
    50 EZ

    Total: 3200 m


    Made the trip out to Mason today. Still feeling pretty tired, but got in some solid sprints. I'm glad the meet is soon because I can feel myself getting distracted and less focused bc of life. I think I'll start tapering on June 12 and do a 10 day taper.
    Swim Workouts
  7. Return to Lunch Bunch

    by , June 4th, 2013 at 03:24 PM (One Stroke at a Time)
    Tuesday June 4th

    250 (every 4th length non-free)
    12 minute pull (100-75-50-25 last length of every distance non-free with 10 sec rest between distances)-- 650 yards
    4 x (4 x 50 1:00 round #1 breast, #2 kick, #3 fly/free, #4 kick then 200 on 3:00)

    2500 yards

    I completed my second cycle of chemotherapy on Sunday morning. I had a pretty uneventful Sunday but yesterday was an emotional roller coaster. I am not quite sure why yesterday was worse than the other days (other than the obvious) but I was intermittently sad, angry and anxious.

    I woke up this am and felt a litttle more even keel so decided to take in Lunch Bunch again. Today, there were 6 of us. My husband came and we shared a lane. The outside temperature was 84 and the water was beautiful. I was tired but I definitely think the swim helped get my mood back on track.

    Updated June 4th, 2013 at 04:05 PM by MaryR

  8. Monday 6/3/13

    Monday 6/3

    AM only LCM + Crossfit

    AM swim:

    500 swim
    12x75 @ 1:15 50 FR/25 STRK I.M. order no FR

    15x100 AE
    5 @ 1:30 (held 1:18s)
    5 @ 1:25 (held 1:17s)
    5 @ 1:20 (held 1:16s)

    100 EZ

    Total: 3000


    800M run
    30 kettle bell swings @ 55 lbs
    30 pull-ups
    Swim Workouts
  9. Workout 06/04/13: morning

    by , June 4th, 2013 at 10:54 AM (Maple Syrup with a Side of Chlorine)
    Back in the water after a four day break ...

    400 Fr with snorkel/200 Back/200 IM drill
    4 x 50 on :50 (burst and cruise)

    10 x 150 on ~2:25
    - 50 = kick into
    - 100 pull w/ buoy (odd) or 100 swim with Agility paddles (even)

    4 x 50 on :50
    - 25 FAST IMO into
    - 25 Fr DPS

    200 Dolphin Dives in Deep with snorkel as loosen and out
    (Solo/Rec/2900 yds/50 min)

    Busy weekend. Worked all day Friday, then went to my wife's graduation ceremony on Saturday. She completed an AA in Liberal Studies from the Community College of Vermont, and all of the districts walked up north at Norwich University. Lena is the first in her family to complete a college degree and in doing so keep a promise to her grandfather made many years ago. I am so proud of her!
    Click image for larger version. 

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    Back to work on Sunday, when another heavy storm moved in, which is notable only in that the rain overpowered the roof and our brand new pharmacy was taking on water! It was 10 minutes before closing with two customers in line, so I grabbed plastic garbage bags to cover the registers/computers and had to write out hand labels due to a lightning strike that knocked the server out of commission. Leaving late, I headed up to the nursing home (after getting drenched) to lead the service as I do the first Sunday of the month, then back to work to officially close out the day and assess damage. After that, went to church were we celebrated Lena's accomplishment afterwards.

    Yesterday I had determined to get up to swim before work, and did so but went back to bed after figuring I wouldn't be able to stay on my feet for 12+ hours. So, four days dry (well, mostly) but very busy. Now a nice day off today, away from high heat and storms, so outside work will be tackled with the hope of a motorcycle ride before Masters practice tonight.

    Updated June 4th, 2013 at 11:14 AM by rxleakem

    Swim Workouts
  10. Fly, fly, fly away....

    by , June 4th, 2013 at 08:35 AM (Mixing it up this year)
    This became a fly day. The workout I wanted to do for back was the one I did last week and I decided to pull a different workout card. I have my workouts on index cards that are laminated so they hold up well around water.

    I probably did not warm down as well as I should but had to get to work.

    1000 free as 200S/200P/200S/200K/200S

    3 time thru with zoomers:
    1x200@5:00 fly kick on back
    2x100@2:30 fly held 1:45's
    4x50@1:15 alt 50 rt arm/50 lt arm

    200 free EZ

    Total 3000 meters
    Swim Workouts
  11. Monday, June 3, 2013 5:00-7:00pm

    by , June 4th, 2013 at 12:16 AM (Fast Food Makes for Fast Swimming!)
    Spent 15 minutes getting the lanelines all situated in the pool. There was some disorganization with how they got reeled up after the meet last night. Plus some of our lanelines are short, and we have to figure out which extensions go in which "new" spots.

    It was pretty much a recovery day workout today, since 99% of the team was at the meet last weekend.


    600 Free
    600 Flutter Kick w/ board - Locomotive style: Each lane kicks the entire 600 EZ single file. The "caboose" has to sprint kick to the front to become the new "engine". As soon as they get there, the next person begins their sprint to the front. If done correctly :evilgrin: you can get the lane to speed up for a certain caboose person and they have to sprint kick for a longer period of time.
    600 Free Pull

    20 x 100 Choice @ 2:00 - stretch out or whatever
    I did every 5th one as 50 Fly/50 Free...all others were all Free.
    Held 1:22-1:23s on all of them

    16 x 50 SDK w/ long fins @ :55
    I held them between :45-:47 or so. Last couple I got down to :40s, and the final one was under :40

    300 EZ and out

    4900 LCMeters