View RSS Feed

Recent Blogs Posts

  1. Thur & Fri, July 4-5

    by , July 5th, 2013 at 07:15 PM (The FAF AFAP Digest)
    Thursday:

    Bike, 60 min


    Friday: Swim/SCY/Solo

    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main sets:

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

    5 x (5 x 50 + 1 x 50 EZ) w/fins
    1-5 = dolphin kick on back @ 200 pace @ :50
    1-5 = free w/paddles @ 200 pace @ :50
    6-10 = dolphin kick on back @ 200 pace @ :50
    11-15 = free w/paddles @ 100 pace @ 1:15 (26s)- 1:30 (25s)
    16-20 = dolphin kick on back @ 200 pace @ :50

    150 EZ

    Total: 3000


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

    Our team practice was cancelled on Thursday night for the 4th, so I contented myself with a 60 minute spin. I was pretty tuckered out from the Fortunately, I do not have to worry about packing the kitchen. That would do me in.

    Looks like there's a new brand of tech suit on the market: http://www.metroswimshop.com/product...13FCBKNEE.html

    Updated July 5th, 2013 at 07:22 PM by The Fortress

    Categories
    Swim Workouts , Spinning
  2. 7|04|13 and 7|05|13 both SCM, nothing interesting

    Yesterday

    1. 10 block starts with easy UW and BO had to glide under a line at about 11M out
    2. about 20 13M breakout pushoffs + several strokes, then Br back
    3. 10 x 25 FK with lots of rest


    Today
    1. 10 x 50 on 1:00 WU - high 40's
    2. 500 drill WFSP
    3. 500 free WFSP - kinda fast (last 200m was 2.5 min)l
    4. 11 block starts with breakout + 2 strokes, Br back
    5. 100 flutter kick


    Getting sore trote and malaise, a cold or something. Made margaritas last night. Recipe I made up included:
    1 part mix
    1 part tequila
    1 part frozen lime juice conc
    1 part H2O/lemon-lime Gatorade

    Got 20 key limes and removed skin and seeds and let it freeze in the unfrozen concoction (freezing point was about 27F).

    Added some vitamin C before mixing
    Categories
    Uncategorized
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/08/2013

    by , July 5th, 2013 at 04:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 400 6:45
    3 X 100 1:45
    1 X 300 5:00
    3 X 100 1:40
    1 X 200 -

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

    2 X 100 IM 1:45
    1 X 50 stroke 1:15
    4 X 25 stroke-fast- :45 #4 on 1:45
    Four rounds, 1 of each stroke IM order

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  4. 07.05.13 - Friday workout

    by , July 5th, 2013 at 03:20 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Pool temp down to 80! I think this has a lot to do with exceptionally cool weather we are having. While the west is baking, little has been said about the cool and (as of yesterday) very wet summer the southeast is having. Not that things can't change in a few days and we have had some very hot Septembers. Anyways, we had a very wet 4th of July. A neighborhood rain gauge registered almost 7 inches. We normally get about 2 inches in the entire month of July. I don't think they turn on the heater during the summer so all this cool weather has kept pool temps down.

    SCY

    200 IM/200 IM Kick/200 IM Drill

    2 Rounds of:
    * 4 x 75 Free - 1:10, Breathe every 3, 5, 7
    * 4 x 25 IM Order - :30
    50 Easy

    4 x 50 Fly/bk/br - 1:00, Start/Finish @ mid pool. Focus on IM turns.
    4 x 25 - :30, IM Order, focus on finish

    3 Rounds of:
    * 200 IM Drill - 3:30
    * 300 Moderate Pull - 4:00
    * 100 Stroke Fast (I did fly/bk/br by round)

    12 x 50 Kick - 1:00 SDK down/easy back (4 back, 4 front, 4 rotating)

    12 x 25 - :30 IM Order, easy - cool down

    (4450 Total)
    Categories
    Swim Workouts
  5. Not So FAST Fri July 5th 2013 LCM

    by , July 5th, 2013 at 11:33 AM (Ande's Swimming Blog)
    Not So FAST Fri July 5th 2013 LCM

    Got a meet tomorrow Sat July 6th in Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML
    kind of rested & will shave

    Swam Wed & Thu
    Lifted Tue & Thu

    Whintey Coached LCM
    6:00 - 7:30 dove in around 6:06
    Swam with Todd, Christy & Bess
    beside Larry & Gull Sloan

    Warm up
    swim fr until 6:20

    Main Set
    assigned: 200 fr fast 200 free easy on 8:00
    did: 100 easy speed went 1:09, 200 easy

    100 FR fast went 62
    100 easy on 4:00

    50 FR fast dove went 30
    50 easy

    4 or 500 easy on 8:00

    2nd round no free
    200 ??
    100: 50 BR
    50 50 fl easy speed 30

    3rd round
    200?? 50 fr easy
    100: 25 fr
    50: 50 fly

    then swam easy
    so I didn't kill it today just cruised

    Next Meets:


    Sat July 6th in
    Rockwall TX
    http://www.usms.org/comp/event.php?MeetID=20130706RAML

    leaning towards dropping this from my summer schedule
    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    seriously considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
    Categories
    Swim Workouts
  6. Week 40 - Friday

    by , July 5th, 2013 at 10:23 AM (After a long rest)
    We went to the local fireworks display and I was anticipating a very late night but to my pleasant surprise we did not hit much traffic and I was home in bed at 10.30pm. I had a great nights sleep and woke up 2 minutes before my alarm was due to go off. I felt good this morning.

    Warmup
    400 free with snorkel
    6x50 catchup on 50
    10x50 kick on 55

    Main set
    3x300 on 4mins breathing 3,5,7
    3x200 on 2.30 descend 1-3
    3x100 on 1.10
    400 with snorkel 12 beat kicking(never done this before, but you have to pause are each arm)
    2x(2x50 on 30, 50 shark fin drill on 1 min)

    Warm down
    200 easy

    Total 3900meters

    On the 300s and the 200s i held 1.10 pace. The 100s were better and i held 1.03-1.05s. The 50s were crazy and I hit the first on each and then went 32s on the second 50

    We have our meet tomorrow and based on how I have swum Wednesday and today I don't have high expectations for any fast swimming but it will be fun either way.
    Categories
    Swim Workouts
  7. LCM in MN...

    by , July 5th, 2013 at 10:15 AM (Alex's swim journal)
    So I had a double treat today... visited the West St. Paul YMCA. Not only do they have an outdoor pool, but it's long course. So few opportunities for outdoor long course down in my neck of the woods!

    I got there about 5:15, this is what it looked like as I was drying off about 7:30 AM:
    Click image for larger version. 

Name:	Photo07050636.jpg 
Views:	287 
Size:	180.7 KB 
ID:	7706

    Air temp was in the upper 60s, so the water temp had to be upper 70s. Felt great, all you had to do was stand up to cool off.

    I did 3000 M/65-70 mins:

    WU (1200):
    400 EZ (3 x 100 fr, 100 bk)

    4 x 100 fr on 2:00 (1:45ish)

    8 x 50 fr on :5-:10 rests



    MS (1400):

    5 x 200 IM on 5:00 (4:10-4:20)

    400 fr on 8:00 (7:40)



    CD (400):

    4 x 100 fr on 2:15

    My body is just not ready for LCM yet... the fly on the 200 IMs was awful toward the end. And I really should have done a short recovery swim yesterday... I felt very stiff and sore from Wednesday's workout and yesterdays lawn work plus travel. It was difficult finding a rhythm today.

    It was really nice to be swimming outside for the first time since getting back from TX... I feel like everyday should be an outdoor day in the summer!
    Categories
    Uncategorized
  8. Tried out the Myrtle Beach Y pool

    by , July 5th, 2013 at 09:51 AM (Mixing it up this year)
    The pool was on the warmer side. Very shallow pool, with no time clock. Had to use my watch which takes me a while to focus on so that doesn't work too well.

    500 free
    500 free kick w/zoomers
    5x200@3 free w/paddles & bouy went 2:51, 2:49, 2:47, 2:45, 2:41
    500 free kick w/zoomers
    3x200 as 50 rt arm/50 lt arm/50 kick/50 swim #1 fly #2 back #3 free
    200 breast as 100 pull/50 kick/50 swim
    200 free EZ
    200 breast kick
    300 drills of choice

    Total 4000 yards
    Categories
    Swim Workouts
  9. Thursday 7/4/13

    Thursday 7/4

    AM only LCM

    400 swim
    100 kick w/ fins + snorkel
    300 swim
    200 kick w/ fins + snorkel
    200 swim
    300 kick w/ fins + snorkel
    100 swim
    400 kick w/ fins + snorkel

    4x150 @ 2:20 k/dr/build
    8x25 @ :20 rest V.S.

    8x25 @ :20 rest drill build (as in drilling and building each 25 at the same time)
    100 EZ
    100 @ 400 PACE (1:05.0)
    100 EZ
    8x25 @ :20 rest drill build
    100 EZ
    50 @ 200 PACE (30.0)
    250 EZ
    8x25 @ :20 rest drill build
    100 EZ
    25 @ 50 PACE (12.9)
    175 EZ

    400 EZ opposite fin + opposite paddle (switching every 100)

    Total: 4800
    Categories
    Swim Workouts
  10. Wednesday 7/3/13

    Wednesday 7/3

    AM LCM and PM SCY + Crossfit

    AM swim:

    3x
    400 swim (get out and dive each 100)
    4x25 @ :15 rest under H2O kick w/ fins
    4x50 @ :55 FR w/ overkick + snorkel

    2x
    4x50 @ :50 200 PACE
    3x100 @ 1:20 AE
    100 EZ

    3x400 @ :10 rest opposite fin + opposite paddle (switching every 100)

    Total: 4500

    Crossfit:

    5x
    5x backsquat (155 lbs)
    50x lunges (25 each leg)

    PM swim:

    600 swim
    8x75 @ 1:20 kick/drill/25 under H2O w/ fins

    4x ghost turns @ 2:00
    100 EZ

    5x200 @ 2:20 pull w/ buoy + paddles + snorkel
    100 EZ

    2x (RD1: as written, RD2: A.R. and AE because I am tapering)
    4x75 @ 1:20 BEST AVG FR (42.2, 42.5, 42.9, 42.4)
    50 EZ
    4x50 @ :50 200 PACE FR (27.5, 28.0, 28.0, 27.9)
    50 EZ
    2x100 @ 1:30 swim w/ fins as a broken 200 (50.9, 53.0)
    100 EZ

    Total: 4200
    Categories
    Swim Workouts