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  1. Wednesday June 26, 2013

    by , June 26th, 2013 at 11:28 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 87%

    Warm Up SCY
    800 FR as 4(50RA/50LA/100CU)
    4x150 Fly on 2:15 as 2(25RA/25LA/25Swim)
    4x100 BR on 2:00 as 2(25K/bk, 25Swim)
    6x50 FR-CU on 1:00, desc 1-3,4-6 *34-31s
    10x25 SDK/on front side, BC-0, w/Finis Shooter Monofin

    *Set 1* LCM
    3(4x100 FR on 1:45) desc 1-4
    ---200 BR Kick

    *Set 2*
    4x200 BK on 3:30, desc 1-4 *3:10-2:51
    ---400 FR as 4(25RA/25LA/50CU) w/snorkel-fins-agility paddles

    *Set 3*
    8x50s FR on 1:00, Odd-EZ Drill; Even - timed FAST w/agility paddles-fins
    *27.6, 27.4, 26.9, 26.4

    Warm Down
    3x200 IM Steady
    1x200 EZ FR
    Dryland Bands

    Today was the last day of swim camp, so now we get the LCM pool all to ourselves one hour earlier. Coach Chuck made me the custodian of a pair of Fins Monofins, the "Shooter Monofin" and the "Trainer 1 Monofin" for the small group program he conducts at FGCU. As monofin newbie, any insights to shorten my learning will always be appreciated.

    Today was my first day with the Shooter Monofin, after a few tries to clear up my novice mistakes like trying to do the normal dolphin kick as well as scraping my knees on the pool bottom coming in from the deep end (that must be one reason why Fort insists on deep water all the way), I was astounded at how fast the water was flowing so firmly around the body. My ankles took a beating, so I should progress slowly towards increasing volume and speed.

    When swimming the four fast 50s in Set 3, my Slim Fins felt so floppy and puny compared to the power generated from the shooter monofin. I will take a look at some other stiffer training fins at least medium length blades.

    Updated June 27th, 2013 at 07:48 AM by fdtotten

    Swim Workouts
  2. Workout 06/26/13: noon

    by , June 26th, 2013 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Happy to get into the water today, even though I am a little stiff. I was going to get up for a morning swim, but turned off my alarm and slept in. That was nice.

    So, I found a workout whilst searching the intertubes as I embarked on open water swimming a few years ago, and find myself coming back to it at various times of the year as an end-of-taper challenge. I pulled it from a post by Nick White at this webiste, which has some good tips on the first page and the workout on the second. I did the main set below:

    400 Fr with snorkel/200 Bk/200 IM drill

    Power-interval set: 8 x 200 on 2:45
    - 1-4 pull with Agility paddles
    - 5-8 swim focusing on high elbows and catch

    Sprint-interval set: 9 x 100 on 1:30 (rotating a 50-yard sprint through the set)
    - 1: 50 sprint, 50 race pace
    - 2: 25 race pace, 50 sprint, 25 race pace
    - 3: 50 race pace, 50 sprint
    Repeat twice

    200 loosen and out
    (Solo/Rec/3500 yds/55 min)

    Another good kick in the hind-quarters with this workout! I was coming in around 2:30 on the first 4 200's, then about 7 seconds slower on the last four. I took a good Masters Minutes between the Power and Sprint set, and plugged along. By round, I held 1:10, 1:12, 1:15, getting really tired on the last round but I stuck with it.

    My day off tomorrow has been replaced with 12 hour shift and an hour drive north (then home) to cover a neighboring store that had a pharmacist quit, so I will be able to get back into the water Friday morning. I'll look forward to that!
    Tags: surge-power
    Swim Workouts
  3. Biding time in SCY...

    by , June 26th, 2013 at 07:39 PM (Alex's swim journal)
    Thunderstorms have been timed perfectly with my windows of opportunity for swimming this week, so I'm still trapped in the SCY box. Yesterday I did a quick 45-minute workout, all I had time for, and got in 2400:

    2 x 600 (200 fr, 200 kick, 200 pull, 200 kick, 200 pull, 200 fr);
    6 x 100 on 1:40 (1:24, 1:27, 1:30, 1:29, 1:27, 1:25);
    4 x 100 IM on 2:00 (1:38-1:44);
    200 EZ cool-down.

    Today I had time to do a longer workout and I like the idea of doing lots of drill and stroke work on those days when I am in the pool for the rest of the summer and not working on OW--so I did Laurie Hug's second workout for the week on the Stroke-IM thread. I'm cutting and pasting here w/ slight adjustments.

    WU: 2 x (100 swim, 100 kick, 100 pull)

    3-4 rounds of:
    [3 x 25 drill R10s
    1 x 100 good technique and build speed R5s
    1 x 25 skate R10s]
    IMO by round (so for round 1 the 25s drill are all fly and the 100 is fly, for round 2 the 25s are back and the 100 is bk and for round 3 the 25s are br and the 100 is br. If a 4th round is done, it is all free)

    1 x 300 IM steady pace

    3-4 rounds of:
    [3 x 25 kick with fins R10s
    1 x 100 swim with fins R5s
    1 x 25 skate R10s]
    IMO by round (breast can be done with small fins like Finis positive drive fins or with no fins)

    1 x 300 IM swim with fins

    3-4 rounds of:
    [3 x 25 pull (buoy/band and small paddles optional) R10s
    1 x 100 build R5s
    1 x 25 skate R10s]
    IMO by round

    1 x 300 IM swim (with small paddles optional)

    CD: 500 (pull, bk pull, fr, br, fr)
    Total: 4400

    MY NOTES: good thing I had lots of time because this workout (the full 4400) took me 1:45. I am not that great at drills (really just like to swim), but I know I need to do them to develop more efficient strokes, so it was good to have this model before me... otherwise I'd probably just do a little drill in the warm-up and cool-down and that's it (and for me, pull and kick would count as drill too!). But this workout got me to do a lot more drill than I would normally do... it's just slower (even slower than I normally am).

    I did the full 3300 of the main set. My rests were all over the place, depending on how taxing the drill, but I kept to the 5-second rests after the 100s... my 25 recovery swims were less and less like skating and more and more like bath-tub wind-up toy as the workout wore on. Doing the 4th round (freestyle) of each main set was great at first--but I barely cracked 1:30 in my last set!

    I used zoomers as my fins for the kick round (and in the warm-up), but just used the board for br kick, no fins. On the 300 IM following the kick set, I used the zoomers and didn't take them off for breast... that slowed me down quite a bit for 75 yards. I'll have to look into the Finis PDFs. On the pull set I didn't use paddles, but did use buoy.

    All in all, a great workout... pretty challenging; and I know that if I were more proficient at drills it would be even more challenging.
  4. Wed., June 26

    by , June 26th, 2013 at 05:52 PM (The FAF AFAP Digest)
    1. Drylands Lite:

    RC ex, 10 min
    captains chair leg raises, 2 x 15
    power wheel roll outs, 2 x 15
    flutter kicks on bosu, 2 x 100
    leg abductor, 90 x 3 x 8
    low row, 70 x 2 x 8
    overhead squats, 45 x 2 x 8

    Bike, 45 min


    I am recovered from the nasty cold that blighted my Zones meet! I took a couple days off to recover and catch up on life. I decided to hit the gym today for some stress release. I'll likely stay out of the pool the rest of the week. I must say it's a tremendous relief not having to worry about being in top form anymore. The last few weeks before Zones it was difficult to concentrate on swimming. I watched my 50 free and 50 back vids that Patrick kindly posted. I was really struggling the last 10-15 meters in both. I would guess that most of this was due to the effects of the summer cold. I had thought that doing lots of AFAP 50s in practice would be sufficient for fast 50s in a meet. But I'm not entirely sure this is correct. Or maybe anyone would look bad when racing next to speedy Erika Braun and Ruth Nichols! Erika set the NR in the 50 back in that heat.

    Here's the 50 back vid:

    I looked perilously close to the 15 meter mark. Patrick correctly comments on the issues I had moving too close to the lane line and the long glide at the finish.

    Updated June 26th, 2013 at 06:07 PM by The Fortress

    Strength Training and Dryland Workouts , Spinning
  5. Sarasota Y Sharks Masters 5:30 AM Workout -06/27/2013

    by , June 26th, 2013 at 01:23 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 2:00 1:45
    3 X 150 2:45 2:30
    Two rounds. Round 1 intervals left, 2 right.

    8 X 50 choice 1:20
    odd: easy even: fast

    8 X 50 kick 1:15

    1 X 300 5:30 5:15 5:00
    1 X 200 3:40 3:30 3:20
    1 X 100 1:50 1:45 -
    Three rounds, round 1 left, 2 middle, 3 right.
    Pull or swim

    WARM DOWN: 4 X 50 easy

    4300 M/Y
    Swim Workouts
  6. Week 39 - Wednesday

    by , June 26th, 2013 at 09:33 AM (After a long rest)
    I slept like a baby last night and woke up feeling great. Despite last nights swim being pretty aerobic based, I think it helped me leave my stress in the pool. Today was a good workout even if it was more short swim based.

    Warm up
    400 swim with snorkel
    6x50 catchup on 50
    8x100 kick on 1.55

    Main set
    8x100 back best average on 2 mins
    100 easy
    8x50 shark fin drill on 1 min
    8x50 on 40

    Warm down
    200 breathing every 5

    Total 3400 meters

    I held 1.40 on the kick and felt strong. The best average set was tough and I am not used to swimming back, but I really enjoyed it despite the pain, and held 1.15 average. I had a couple on 1.14 and one on 1.16. The 50s on 40 are always fun and I held between 33-35.
    Swim Workouts
  7. Hard Hitting Distance Day

    by , June 26th, 2013 at 08:30 AM (Mixing it up this year)
    This was a great distance workout for me. Felt strong and fast. We will see if I am hurting later or tomorrow.

    500 free
    16x50@1:00 free 4-descend stroke count, 4-descend time, repeat stroke counts were 48,47,47,45; 47,47,46,45 times were 50, 50, 49, 48; 51, 50, 49, 49

    2 times thru:
    400@7:00 free w/paddles & bouy went 6:11 and 6:09
    4x100@1:50 free held 1:40's

    400 free kick w/zoomers
    200 free EZ

    Total 3500 meters
    Swim Workouts