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  1. Workout 07/16/13: evening

    by , July 16th, 2013 at 10:57 PM (Maple Syrup with a Side of Chlorine)
    Took advantage of my day off to be lazy and catch up on some odds and ends around the house. Got in tonight for swim with the team; well, GregJS was there to share the pool with me.

    200 Swim/200 Kick/200 Pull

    Main set adapted from RickMile's set today:
    1 X 100 1:50 backstroke
    2 X 200 3:30 IM
    3 X 100 1:45 FR - last two with agility paddles
    2 X 250 4:30 with snorkel; 1st=fast middle 50, 2nd=fast middle 100
    4 X 100 1:40 IM (did 50/50 Fly/Breast )

    8 x 25 on :40
    - odds = burst and cruise
    - evens = sprint IMO

    200 loosen and out
    (Masters/Rec/2700 yds/60 min)
    --------------------------------

    A nice swim tonight, with a good amount of rest between efforts. Planning to swim before work on Friday then try to get back into the swim of things next week with more speed work.

    Updated July 17th, 2013 at 12:30 AM by rxleakem

    Categories
    Swim Workouts
  2. Double today puts me at...

    by , July 16th, 2013 at 10:53 PM (Alex's swim journal)
    299.92 miles for the year so far. Seriously?! I do a double and I come .08 miles short of the 300-mile mark? Whatever.

    I'll pass the 300 miles tomorrow with my warm-up. Today I did an early lake swim just to loosen up: 2000 yards, mostly freestyle, but mixed in about 300 in back and 300 in breast.

    This afternoon on my way home from work I stopped at the Y to do a little drill work, because I didn't have the equipment at the lake. Just 1200, as follows:

    100 EZ free
    100 pull w/ buoy
    8 x 25 SDKs w/ short fins on :40
    8 x 25 BK SDKs and kick w/ short fins on :30
    2 x 50 BR kick w/ board on 1:15
    2 x 50 BR pull w/ buoy on 1:15
    2 x 50 BR hard on 1:15 (:50, :51)
    2 x 50 fr pull w/ buoy
    4 x 50 fr swim golf on 1:00 (was swimming a real easy :45-:46 pace in avg. 25-26 strokes/50, which means I was scoring around 71... one over par? Not bad for a recovery day cool-down).

    Tomorrow: a lot more challenging. A repeat of last Wednesday's workout for 1500 and 400 IM goal-paces. It'll be interesting to see how my times compare and if I'm adapting well enough to the recent changes in my routine to feel these workouts getting easier. I'll wait for tomorrow, but am already thinking about what ramping up from here might look like if I'm adapting well enough.
    Categories
    Uncategorized
  3. Week 42 - Tuesday

    by , July 16th, 2013 at 10:11 PM (After a long rest)
    We have had very atypical weather in Dallas the past few weeks and today was no exception, with rain most of the day. My drive home was surprisingly easy and my worst traffic nightmare did NOT come true. In fact the drive was so good I even had time to head home to grab a light dinner with the family before heading to the pool for a light stretch type swim.

    400 free with snorkel
    10x50 catchup on 45
    6x100 kick on 2mins holding 1.25
    100 easy
    10x100 free on 1.20 holding 1.01-1.03 swum aerobic
    100 easy
    4x25 strong on 30
    300 easy

    Total 3100 yards

    I felt good tonight.
    Categories
    Swim Workouts
  4. Tuesday, July 16, 2013

    by , July 16th, 2013 at 06:42 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 82, pool at 79
    Partle cloudy skies with humidity at 76%

    Warm up
    200 FR EZ

    *Set 1*
    1200 FR K-DR as 6(100K/100CU) w/snorkel

    *Set 2*
    4x200 BR on 1:00 rest, 200 4(25K/bk-25/Fast)

    *Set 3*
    20x25 FR on :30 *15s, 13s on #4-8-12-16-20
    1:00 Rest
    10x25 FR on :30 *15s, 13s on #5&10
    :30 Rest
    15x25 FR on :30 *15s, 13s on #5-10-15, 25 EZ

    Warm down
    3x200 FR on :30 rest as 50RA/LA-100CU-50Swim

    Comments:
    Easy to moderate effort session today with kicking, drills, and FR 25s. Set 3 was intended as 40x25 FR on :30 holding :15 with long efficient stroke pattern, then pick it up on every 4th 25. Well the rain started to pour down about the 16th 25, I stopped after number 20 and ran over to move my stuff higher on the covered bleachers away from the rain, then confirmed with lifeguards they were not closing down the pool (no lightning/thunder). I re-started, now going each 5th/25 faster, and at halfway through number 11, the lifeguard chair umbrella blew into the lane next to me, which I helped to retrieve. So while I did not go 40x25 straight, I got a sample of that kind of set. Next I will try to swim that set straight through attempting a :14 pace for as many 25s as possible.
    Categories
    Swim Workouts
  5. 7|16|13 SCM kicking and aerobic stuff

    about 46 minutes
    Air - 91F
    H2O - 88F


    WARMUP
    10 x 50 on 1:00 very slow free with 2 - beat kick
    • made them with 13 - 15 spl


    WORK
    10 x 50 FK on 1:30 with board
    • 59 - low 1:00s


    put on fins and did 20 x 25 on 0:30 FK with board, 12.5m fast then easy the rest
    • 19s - 21's


    when right in to a 500 flutter kick blast WFS
    • 7:40


    1 block start superglide
    • ~15M
    Categories
    Uncategorized
  6. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/17/2013

    by , July 16th, 2013 at 01:46 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50
    2 X 200 3:30
    3 X 100 1:45
    2 X 250 4:30
    5 X 100 1:40

    SCY
    12 X 50 kick 6 on 1:10 6 on 1:00
    1 X 100 swim

    1 X 300 IM 5:15
    4 X 50 1:00
    1 X 200 IM 3:30
    4 X 50 1:00
    1 X 100 IM 1:45
    4 X 50 1:00
    50's: 1 of each or swim first group of 4 fly, second group back, third group breast.

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  7. 07.16.13 - Tuesday workout

    by , July 16th, 2013 at 12:27 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Carlile and Roger. Felt tired and sore today. Not one of my better days.

    SCY

    700 Warm up

    600 swim - 9:00 (200 IM/200 Free/200 IM)
    300 - 5:15 (50 kick/50 swim)
    200 IM - 3:15
    100 Fly - 1:30
    100 Free - 1:30
    300 - 3:15 (100 IM/100 Free)
    6 x 100 Free - 1:15
    50 Easy
    The free on 1:15 hurt and pretty much wiped me out for the rest of the practice.

    400 Timed IM (5:45 - fly was useless and I ended up just cruising this)
    50 Easy

    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (25 stroke/25 free - stroke = IM Order)
    4 x 50 - 1:00 (25 kick/25 free)
    4 x 50 - :45 (IM Order)

    100 Cool down

    (4700 Total)
    Categories
    Swim Workouts
  8. An easy day for recovery

    by , July 16th, 2013 at 08:42 AM (Mixing it up this year)
    Needed an easy day today so that is what I did. I have moved to the strapless paddles this week since they are smaller than my old big red catalyst paddles. For some reason I am seaming to be faster with the smaller ones this week.

    500 free
    500 free kick w/zoomers

    200@4:00 free w/strapless paddles & bouy
    2x100@2:00 free w/strapless paddles & bouy
    2x50@1:00 free w/strapless paddles & bouy

    800 IM as 50rt arm/50lt arm/50 kick/50 swim w/zoomers for the breast 100 pull for the rt/lt split and no fins for the kick or swim
    200 free kick

    400 free maintain 6 beat kick
    2x50 from a dive sprint the breakout plus 10 strokes

    Total 3000 meters
    Categories
    Swim Workouts
  9. Monday, July 15, 2013 6:30-8:30pm Recovery Day

    by , July 16th, 2013 at 01:35 AM (Fast Food Makes for Fast Swimming!)
    The day after that grueling Day 3 of my meet, and thankfully John was giving a recovery workout like he usually does after a meet. I'm going to begin tapering for my "final hurrah" with the team in 2 weeks anyway.

    1000 Free
    1000 Kick w/ fins (kick 'n chat) - I did 50 Free w/ short fins/50 SDK w/ short fins on my back instead
    1000 Free Pull
    (3000/3000)

    16 x 50 @ 1:15 (4 of each stroke) (Drill/Build/Drill/Fast)
    I only went fast on the Fly, after that I found my spot at the back of the lane and was the caboose for the rest of workout.
    (800/3800)

    8 x 50 @ 2:00 Odds V-Sit scull, Evens Front Scull
    (400/4200)

    12 x 50 Free Build, or EZ as I did @ 1:15
    (600/4800)

    100 EZ and out
    ------------------------

    4900 LC Meters


    Probably going to skip tomorrow's workout. I'll still go for the awards ceremony from the meet at the beginning of practice, but go home after that.