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  1. Friday, July 12, 2013

    by , July 12th, 2013 at 09:00 PM (Workout Swimmer)
    Today makes one year at my "new" job at American Care. Wow - and I actually still like my job (if only they would fix the computer charting issues). So, I woke up this morning pretty sore from yesterday's weights - don't know why, I didn't increase the weights, or anything - but I HAVE had a couple of bad nights. On Tuesday, I had to leave straight from the pool & drive 3 hours to cover another clinic - then that night in the hotel I was up & down all night, listening to the traffic - didn't get to swim Wednesday due to being out of town & not really knowing the pool options there - then I had to drive back home & had a REALLY bad night where I woke up at about 11 feeling like I was going to barf - but I COULDN'T barf - went back to sleep, woke up at 1:30 & you would have thought I was on Lasix - and again at 3:30, and then suddenly it was 4:50 & time to go do weights.
    Anyways, today I was sore the minute I woke up. Had to play catch with the cat (yes, the cat) and so ended up at the pool a little late. Did fairly well for the first 3000, and then my body basically just called it quits. And I was still sore, even after the 3000 "warmup". Basically the next set was a wash.

    600 back/free
    600 pull, done as 3 x 200; 100 hard/100 easy; 50 hard/50 easy; 25 hard/25 easy - only you didn't stop at the 200, you just kept going
    300 Kick, 25 hard, 25 moderate
    6 x 100 stroke/free @ 1:40
    12 x 50 Pull @ :50; 70-80-90% by groups of 4
    300 Kick, same as above
    100 easy
    then 4 x thru (everyone else did 6 x thru): 200 @ 3:00, 2 x 50 @ 1:00, second 50 sprint & descend the 200's to an all out 200. Here is where I realized I had run out of gas - moved to the Leisure Lap Lane & just tried to finish - I did NOT do the 200's on 3:00 - in fact, I was just happy to do a 200. And I did NOT sprint any 50's. But I did get in a bit of yardage & survived the day. I believe tomorrow will be a much deserved leisure swim day at lunch time hopefully, while I work on my "tan".
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  2. Week 41 - Friday

    by , July 12th, 2013 at 08:19 PM (After a long rest)
    I woke up still feeling tired but once i got giing today i felt much better. I always seem to struggle when we go from warmup straight into a tough transition set. Today was no exception, however i find that if i can get through the transition set i typically have a better workout and it almost feels kike i am swimming downhill the rest of the workout. By the end today i felt pretty good. The pool was setup for short course today and my coach had to leave early for a meet so the last set was a long aerobic set.

    400 free with snorkel
    7x50 catchup on 45
    3x(200 free on 2.30, 100 kick on 1.45)
    10x50 free on 35
    100 easy
    100 AFAP ON 2mins
    2x50 AFAP on 2mins
    100 easy
    20x100 free on 1.20 holding sub 1.05s

    Total 4850

    I went 2.05s on the 200s and 1.25s on the kick transition set. These really hurt! On the 10x50 i held 30s which was awesome since i got 10 seconds less rest than last night. The AFAP 100 i went 54 and the 50s i went 25s. The 20x100s i held 1.03s. I actually felt better on the last 5 than the first 5.

    I have south central zones next week and i have some fast guys entered in my age group and i am excited to get to race despite not resting for the meet.
    Categories
    Swim Workouts
  3. 7|12|13 a decent 400 m workout

    LCM

    Warmed up prior with easy weights

    8 x 50 on 4:00

    strokes - time
    *36 - 49
    *36 - 38
    *36 - 38
    *36 - 34
    †38 - 35
    †38 - 35

    (put on fins)
    26 - 28
    29 - 28 (legs packed their bags and disappeared)

    100 drill

    Need to speed up pretty darn soon.

    *Very happy with DPS and how I managed to use one gear and pull the same water faster.

    †All chances of improving time with consistent DPS within set gone. Put on fins till the legs gave way

    Updated July 13th, 2013 at 11:48 AM by __steve__

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  4. 100 free PR; Not another recovery day...

    by , July 12th, 2013 at 06:54 PM (Alex's swim journal)
    OK, so the "sprint" workout was definitely not another recovery day. Scotty had us doing hard 200s and 100s, which I don't think of as being sprint workouts... I was expecting more 25s and 50s, but he had us doing the 200s and 100s on longer than normal intervals; definitely hard swimming and my guess is that it's going to improve my 200-500 times a lot, where Scotty was thinking more along the lines of improving the 100s. One thing I did like was doing the hard 200s first, because that really encouraged me to push the limits on the shorter stuff... knowing I didn't have to hold anything back.

    He did the first 2500 with me and then had to go to work, so I had a nice long 1000 cool-down and was able to get some extra IM work in to boot. Here it is:

    WARM-UP (500):
    400 EZ swim (fr, bk, fr, br by 100s)
    2 x 50 on 1:00 at 80% focus on form (came in at :39)

    MS1 (1000):
    3 x 200 on 4:00 (2:44, 2:48, 2:46)
    3 x 100 on 2:30 (1:14, 1:14, 1:11*)
    2 x 50 on 1:30 (:32-:33 range)
    *This last one, we took a little longer rest and went off the blocks for time, with Scotty's daughter starting/timing for us; Scotty came in at 1:09, I was right behind in 1:11--a new SCY PR for me; my previous best off the blocks was back in January... 1:15.

    MS2 (1000):
    250 in fly swum as 25, 50, 75, 100*
    250 in bk " "
    250 in br " "
    250 in fr " "
    *We went off a :45/25-yard interval, so we left on :00, :45, 2:15, 4:30; I really only remember my 100 times because of the position of the pace clock and trying to remember send-off times: fly went 1:39 (split :47-:52); bk, 1:32 (split :45-:47); br, 1:46 (split :51-:55); fr, 1:19 (missed the 50 split, but I know I ran out of gas pretty dramatically in the final length). Building from 25s to 100s in each stroke was pretty brutal in fly, br and free. My backstroke seemed to get smoother as I went on, rotation and catch felt really good today, in synch, so I was able to maintain speed pretty well.

    RECOVERY (500): continuous EZ swim, fr, bk, fr, bk, fr by 100s

    COOL-DOWN (600):
    4 x 100 IM relaxed* on 2:00 (1:45-1:46 range, was even splitting my 50s)
    200 EZ
    *I really focused on DPS for the first two legs of these IMs (I think this is a good thing to do in cool-down)... the 25 fly was taking 6-7 strokes, the 25 back, 17.

    TOTAL: 3600 SCY

    Additional comments: This was probably the toughest workout of the week--but don't tell Scotty I said that . A lot of really hard swimming with a very short warm-up (for me) put me into discomfort early and often, but I did swim fast times. Scotty has been telling me I need to adjust my goal-paces and goal times down again, and the last couple of weeks' worth of workouts has convinced me that I should be shooting for faster times... on all distances for freestyle, maybe ending with 1:25 pace for the 1650; certainly my fly and back have improved a lot, and I should be getting that 200 SCY back under 3:00 before long; 3:20 for a 200 fly doesn't sound so far-fetched now.
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  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/15/2013

    by , July 12th, 2013 at 01:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:45 1:40
    1 X 300 5:00 5:00 NS
    Three rounds. Round 1 intervals left, 2 middle, 3 right.
    Descend the 300's 1-3.

    SCY
    1 X 200 kick 4:15
    4 X 75 kick 1:45
    4 x 50 kick 1:00
    1 X 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    1 X 25 1:00
    Four rounds, 1 of each stroke IM order.

    WARM DOWN: 4 X 50 easy

    4100M/Y
    Categories
    Swim Workouts
  6. Shoulders and neck hurting today

    by , July 12th, 2013 at 09:11 AM (Mixing it up this year)
    As normal I don't let a little hurt stop me. I was going to just swim easy but then again I don't always do as I think.

    500 free
    500 free kick w/zoomers

    400@7:00 Free w/paddles & bouy in 6:51
    3x200@3:30 Free w/paddles & bouy went 3:27, 3:21, 3:15
    8x100@1:45 Free w/paddles & bouy went 1:39, 1:37, 1:36, 1:36, 1:35, 1:35, 1:33, 1:31

    200 Free EZ
    300 Free kick w/zoomers
    4x50 Free w/zoomers dolphin kickouts to >15m

    Total 3500 meters
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    Swim Workouts
  7. 2000 EZ recovery swim

    by , July 12th, 2013 at 01:36 AM (Alex's swim journal)
    Took it easy today and didn't have much time anyway...

    2000 SCY/42 minutes:

    200 EZ
    200 Pull
    16 x 25 SDK/kick in streamline w/ zoomers
    --switched from front to back every 50 yards
    200 fr body position drills w/ zoomers
    800 IM ez (swam 200 fly as 3r/3l one-arm drill)
    200 pull

    Tomorrow: Scotty's sprint workout. What these 40-somethings actually do in the pool probably doesn't do justice to the word "sprint"; but we'll see.
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  8. Friday, July 11, 2013 6:30-8:00pm and Meet Preview

    by , July 12th, 2013 at 01:15 AM (Fast Food Makes for Fast Swimming!)
    Tonight the team just did a splash around workout. About 3000 LCM total. The only thing I did that was intense was the initial 800 Free of the warmup. I always like to get out and bash through this opening freestyle, for some reason it feels good. After that I tried not to hit triple digits with my heartrate the rest of the workout. Very very easy with little to no effort. The kids couldn't figure out why I was going at the back of the lane. They'll learn one of these days.

    I'm entered with my best times in the SWIMS database (which goes back to about 2000), most of which are from when I was 24 years old, but a few of them are from the past couple summers. I'm swimming 'close enough' to these times, but some may be unachievable. No worries here.

    My events:

    Friday: (will work an 8-10 hour day prior)

    Event 4 Boys 15 & Over 400 LC Meter IM
    Name Age Team Seed Time
    1 Alpaugh, Spencer T 18 BISC-PN 4:42.32 _____
    2 Wunderlich, Camden D 16 Golds-PN 4:48.82 _____
    3 Emerick, Max J 16 Golds-PN 5:04.22 _____
    4 Gifford, Ryan R 18 Golds-PN 5:06.85 _____
    5 Willers, Noah P 15 VAST-PN 5:10.60 _____
    6 Tonsmann, Marcus W 17 BISC-PN 5:13.37 _____
    7 Adams, James A 35 VS-IE 5:15.96 _____
    8 Alpaugh, Samuel C 15 BISC-PN 5:22.95 _____
    9 Waite, CJ J 15 BISC-PN 5:36.08 _____
    10 Bergstrom, Henry J 15 VS-IE 5:39.52 _____

    Event 20 Boys 15 & Over 100 LC Meter Freestyle
    Name Age Team Seed Time
    1 Hoag, Sam R 15 VAST-PN 27.83 _____
    2 Weiner, Brendan A 19 BISC-PN 54.70 _____
    3 Sumnicht, Andrew J 21 SWAT-IE 55.75 _____
    4 Emerick, Max J 16 Golds-PN 56.25 _____
    5 Bocchi, Joseph P 18 PSA-PN 56.93 _____
    6 Adams, James A 35 VS-IE 57.54 _____
    7 Gifford, Ryan R 18 Golds-PN 58.08 _____
    8 Wunderlich, Camden D 16 Golds-PN 58.36 _____
    9 Tonsmann, Marcus W 17 BISC-PN 59.28 _____
    10 Alpaugh, Spencer T 18 BISC-PN 1:00.10 _____

    Saturday: (Day off from work)

    ***Will be participating in the unsanctioned unofficial coaches relay on Saturday. The team raised over $30,000 in the swim-a-thon this year, and the coaches were "forced" into swimming at the meet this summer in a relay. There are 4 female coaches and two male coaches on the team. They decided to make a men's and women's team. The men recruited another swimming dad, and also myself. John told me they'd have to "handicap" me to make it fair though. I came up with the idea to swim in jeans and a t-shirt. It'll be fun. We're also doing a 200 medley relay, so I'm going to be doing a 50 Fly in jeans and shirt. Even more fun. I think I'll go for the bellyflop entry off the start as well.

    Event 66 Boys 15 & Over 400 LC Meter Freestyle
    Name Age Team Seed Time
    1 Wunderlich, Camden D 16 Golds-PN 4:23.56 _____
    2 Gifford, Ryan R 18 Golds-PN 4:26.58 _____
    3 Tonsmann, Marcus W 17 BISC-PN 4:30.09 _____
    4 Willers, Noah P 15 VAST-PN 4:32.67 _____
    5 Adams, James A 35 VS-IE 4:36.64 _____
    6 Bergstrom, Henry J 15 VS-IE 4:50.53 _____
    7 Hoag, Sam R 15 VAST-PN 4:56.03 _____
    8 Portzer, Kelton A 17 PSA-PN 5:00.41 _____
    9 Waite, CJ J 15 BISC-PN 5:01.18 _____
    10 Hofferth, Elliott H 15 TAC-PN 5:02.04 _____

    Event 74 Boys 15 & Over 100 LC Meter Butterfly
    Name Age Team Seed Time
    1 Emerick, Max J 16 Golds-PN 1:02.36 _____
    2 Tonsmann, Marcus W 17 BISC-PN 1:03.05 _____
    3 Adams, James A 35 VS-IE 1:03.13 _____
    4 Wunderlich, Camden D 16 Golds-PN 1:03.25 _____
    5 Willers, Noah P 15 VAST-PN 1:03.95 _____
    6 Alpaugh, Spencer T 18 BISC-PN 1:04.66 _____
    7 Bergstrom, Henry J 15 VS-IE 1:07.24 _____
    8 Halsey, Connor B 15 LCN-IE 1:10.56 _____
    9 Hofferth, Elliott H 15 TAC-PN 1:11.14 _____
    10 Comeau, Adam C 17 BISC-PN 1:11.41 _____

    Event 80 Mixed 15 & Over 800 LC Meter Freestyle
    Name Age Team Seed Time
    1 Weiner, Brendan A M19 BISC-PN 8:39.39 _____
    2 Alpaugh, Spencer T M18 BISC-PN 8:45.71 _____
    3 Gifford, Ryan R M18 Golds-PN 9:08.15 _____
    4 Sterner, Kay E W18 BISC-PN 9:41.54 _____
    5 Adams, James A M35 VS-IE 9:43.74 _____
    6 Rosen, Candice T W15 BISC-PN 9:44.96 _____
    7 Mergel, Mackenzie W15 VAST-PN 10:01.08 _____
    8 Alpaugh, Samuel C M15 BISC-PN 10:20.53 _____
    9 Bell, McKenzie A W15 BISC-PN 10:25.59 _____
    10 Speirs, Felicity M W16 Storm-PN 10:33.33 _____

    Sunday: (will have an unknown amount of hours workday - probably 8+)

    Event 116 Boys 15 & Over 200 LC Meter Freestyle - probably will have to scratch it
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 1:56.19 _____
    2 Emerick, Max J 16 Golds-PN 2:03.55 _____
    3 Wunderlich, Camden D 16 Golds-PN 2:04.48 _____
    4 Alpaugh, Spencer T 18 BISC-PN 2:07.21 _____
    5 Gifford, Ryan R 18 Golds-PN 2:07.75 _____
    6 Willers, Noah P 15 VAST-PN 2:08.25 _____
    7 Tonsmann, Marcus W 17 BISC-PN 2:08.27 _____
    8 Adams, James A 35 VS-IE 2:08.27 _____
    9 Goodwin, Joshua N 15 TOSC-PN 2:12.48 _____
    10 Bocchi, Joseph P 18 PSA-PN 2:13.69 _____

    Event 128 Boys 15 & Over 50 LC Meter Freestyle
    Name Age Team Seed Time
    1 Bocchi, Joseph P 18 PSA-PN 13.63 _____
    2 Sumnicht, Andrew J 21 SWAT-IE 25.51 _____
    3 Weiner, Brendan A 19 BISC-PN 25.55 _____
    4 Emerick, Max J 16 Golds-PN 25.98 _____
    5 Adams, James A 35 VS-IE 26.27 _____
    6 Gifford, Ryan R 18 Golds-PN 26.41 _____
    7 Tonsmann, Marcus W 17 BISC-PN 26.97 _____
    8 VanHoof, Bennon D 18 RFST-PN 27.00 _____
    9 Wunderlich, Camden D 16 Golds-PN 27.10 _____
    10 Goodwin, Joshua N 15 TOSC-PN 27.28 _____

    Event 132 Boys 15 & Over 200 LC Meter Butterfly
    Name Age Team Seed Time
    1 Weiner, Brendan A 19 BISC-PN 2:14.97 _____
    2 Willers, Noah P 15 VAST-PN 2:22.15 _____
    3 Tonsmann, Marcus W 17 BISC-PN 2:22.78 _____
    4 Wunderlich, Camden D 16 Golds-PN 2:23.74 _____
    5 Adams, James A 35 VS-IE 2:24.61 _____
    6 Emerick, Max J 16 Golds-PN 2:25.54 _____
    7 Bergstrom, Henry J 15 VS-IE 2:29.64 _____
    8 Comeau, Adam C 17 BISC-PN 2:38.70 _____
    9 Halsey, Connor B 15 LCN-IE 2:57.35 _____
    10 Pringle, Justin J 16 VS-IE 3:04.28 _____

    Event 133 Mixed 11 & Over 1500 LC Meter Freestyle
    Name Age Team Seed Time
    1 Alpaugh, Spencer T M18 BISC-PN 16:50.65 _____
    2 Gifford, Ryan R M18 Golds-PN 17:42.14 _____
    3 Adams, James A M35 VS-IE 18:47.50 _____
    4 McCoy, Sakaiya A W14 SWAT-IE 18:56.41 _____
    5 Mergel, Mackenzie W15 VAST-PN 18:57.23 _____
    6 Alpaugh, Samuel C M15 BISC-PN 18:57.92 _____
    7 Johnson, Naveed K M16 TOSC-PN 19:07.14 _____
    8 Van Troba, Ella S W13 YAC-IE 19:34.38 _____
    9 VanWell, Jack C M15 VS-IE 20:30.13 _____
    10 Miele, Mikaela E W13 VAST-PN 20:30.69 _____

    The last two events will be fun...or not fun, we'll have to see. Notice the event #'s. I'll be in the last heat of the 200 Fly, then step right up into the 1500 Free 1st heat (swum fast to slow). There's no scheduled break, but maybe I can 'take my time clearing the pool'.