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  1. Workout 07/02/13: morning and evening

    by , July 2nd, 2013 at 10:16 PM (Maple Syrup with a Side of Chlorine)
    I slept in a bit and made my way over to Hoosick Falls to the outdoor pool. I was able to get 1300yds in 25 minutes of relatively easy swimming as the rain stopped falling. I hopped in near the wall, but the pool (which has a vinyl-type liner over concrete) had a huge bubble, like three feet wide. I was able to move over after about ten minutes, so it was all good. No lanes, ropes, or clocks, just nice swimming.

    After a nice hot, humid day around the house, I went to a leadership meeting with the new church before heading to Masters practice. Actually caught the tail end of the kids summer league swim meet and timed a bit, then got in with 25 minutes left of our practice to do:

    - 100 Fr/100 Bk/200 IM drill

    Repeat x 2:
    -50 EZ
    - 100 Fast
    - 50 EZ
    - 150 Fast
    - 200 EZ

    200 loosen and out
    (Master/Rec/1700 yds/25 min)
    -------------------------------

    The fast swims were good, and the easy stuff was nice. Still trying to catch up on sleep. Only need to work tomorrow, then off Thursday for the holiday so that should be easy to accomplish.
    Categories
    Swim Workouts
  2. Tuesday, July 2, 2013

    by , July 2nd, 2013 at 07:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/bd

    *Set 1*
    1200 FR Swim w/Bolster Paddles, Snorkel, Fins
    Done as 4(50RA/50LA, 100 CU, 100 Swim)

    *Set 2*
    1000 FR w/Buoy, tube, agility paddles
    Done as 4(100 Steady, 100 Strong, 50 Fast)

    *Set 3*
    1200 FR Swim
    Done as 4(50RA/50LA, 100 CU, 100 Strong)

    Warm Down
    200 FR Smooth

    Comments
    Mega scattered thunderstorms with lightening and hard rain kept me out of the pool all day until late afternoon. I was able to get in 45 minutes of basic recovery swimming. LCM was not an option as the USAS clubs start up there 4pm, so it was SCY in the diving pool. I tried out my new Finis Bolster paddles, and first impression is they are excellent for reinforcing EVF technique.

    Updated July 2nd, 2013 at 07:46 PM by fdtotten

    Categories
    Swim Workouts
  3. Tue July 2nd 2013 LCM

    by , July 2nd, 2013 at 04:31 PM (Ande's Swimming Blog)
    Tue July 2nd 2013 LCM

    signed up for the Rockwall meet and signed up for Nationals,
    now I need to make my travel arrangements
    I'm kind of resting for Rockwall

    did not swim Sat or Sun
    Swam Mon
    Lifted Sun

    Whintey Coached LCM
    6:00 - 7:30 arrived around 6:30
    Swam with Larry & Gull
    beside Chris, Eric, Todd, Ned, & Tyler

    Warm up
    missed it

    Main Set
    assigned: 20 x 50 on 1:00 odds 200 pace evens easy K
    did: 6x50

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 400 IM 25 fast 25 easy
    did 25 strong 25 easy (skip a 50)

    assigned: 7 x 100 odds on 1:20 evens on 1:30
    did: odds 100's evens 50s

    assigned 8 x 50
    did bk & some spin drill

    Next Meets:

    just found out about a meet on
    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
  4. Tuesday 7/2/13

    Tuesday 7/2

    AM only LCM

    3x
    400 @ :15 rest w/ paddles + fins + snorkel
    6x50 @ 1:00 drill/swim
    4x25 @ :10 rest kick under H2O

    2x
    4x150 @ 2:15 pull w/ buoy + paddles 3-5-7 breathing
    200 @ 4:00 kick w/ fins for time (2:23/2:16)

    100 EZ

    20x50 AE, but increase effort with decrease in intervals
    13 @ :45
    5 @ :40
    2 @ :35

    400 EZ

    Total: 5500
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -07/03/2013

    by , July 2nd, 2013 at 01:25 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    6 X 100 3 on 2:00 3 on 1:50
    4 X 150 2:40
    2 X 300 5:00

    SCY
    10 X 50 kick
    5 on 1:10
    5 on 1:00
    1 x 100 swim

    4 X 50 1:00
    4 X 100 2:00
    8 X 25 :45
    50's/100's: #4 is at 100%
    25's: sprint
    All choice

    4 X 250 3:45
    Swim or pull
    Last 50 is fast

    WARM DOWN: 4 X 50 easy

    4400 M/Y
    Categories
    Swim Workouts
  6. 07.02.13 - Tuesday workout

    by , July 2nd, 2013 at 01:08 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. We used the workout Blakely had left on the whiteboard from their yesterday afternoon workout and added a couple iterations to it.

    SCY

    300 Free / 300 IM (Drill/Swim/Kick)

    3 Iterations of:
    * 6 x 25 - :30 Choice Stroke, build
    * 4 x 150 - 2:15 Fins + Paddles, 100 moderate pace/50 fast
    * 2 x 150 Stroke - 3:00, 50 drill/50 stroke/50 kick
    * 6 x 50 Bk/Br - 1:00, practice turns
    * 50 Easy
    Only made it through 2 iterations plus about half the third iteration (through the 4 x 150s). Liked the 6 x 50 bk/br. I need more practice crossover turns and this was a good chance to do that.

    200 Cool down

    (4350 Total)
    Categories
    Uncategorized
  7. Monday, July 2

    by , July 2nd, 2013 at 12:29 PM (The FAF AFAP Digest)
    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:

    15 x 50 smooth w/agility paddles
    1-5 = free @ :50
    6-10 = back @ 1:00
    11-15 = free @ :50
    100 EZ

    3 x (3 x 50 kick w/fins) @ 1:00
    1 = backstroke, UW 15m+ each length
    2 = dolphin kick w/baord
    3 = flutter kick w/board
    50 EZ

    6 x 50 fly drills @ :15

    1 x (25 AFAP + 75 EZ)

    150 EZ

    Total: 2950


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

    Just hopped in for an hour to do an easy workout before it was back to errands and packing. I am looking at a long to do list today, but hope to make it to the gym later.

    I may need to be in town the weekend of August 3-4. I am vaguely contemplating popping in for this meet: https://www.clubassistant.com/club/m...1605&smid=4841. I really don't plan on swimming much in July, so it would be 100% just for fun. I would swim off events.
    Categories
    Swim Workouts
  8. Another day of sore muscles

    by , July 2nd, 2013 at 08:23 AM (Mixing it up this year)
    The muscles are still sore but I can rest some over the holiday since I have to swim in an outdoor community pool on the 4th.

    500 free
    500 free kick w/zoomers

    10x100@2:00 as 50 free/50 back w/paddles & bouy went 1:50, 1:48, 1:48, 1:47, 1:46, 1:45, 1:46, 1:45, 1:43, 1:41

    300 free kick w/zoomers
    200 breast kick
    300 free w/snorkle maintain 6 beat kick
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  9. Monday, July 1, 2013 AM & PM (yep...a DOUBLE, my first)

    by , July 2nd, 2013 at 01:59 AM (Fast Food Makes for Fast Swimming!)
    That's right, I threw in a double today, which I believe is my first daily double swim workout with Velocity Swimming since I joined them last September. Normally I don't get to swim in the mornings with my summer work schedule, but the cherry season just isn't what it normally is. This morning I didn't have to start till 9:00am, so I was able to swim for an hour and a half...then had time to return for more punishment in the evening. My coach John didn't expect to see me there tonight at all!!

    A.M. Workout/Warmup
    400 Free
    400 Kick w/ long fins
    400 Free Pull
    (1200/1200)

    5 x 200 IM @ 4:00 (still warmupish)
    (1000/2200)

    w/ Paddles and Long fins:
    8 x 350 broken into:
    • 200 IM cruise @ 3:30
    • 100 Stroke Fast @ 2:00
    • 50 Stroke Fast @ 1:30

    The 100s stroke went Fly, Back, Breast, Free
    The 50s stroke were reverse, going Free, Breast, Back, Fly
    (1400/3600)

    I only did 4 of the 350s before I had to get out. I wasn't using any paddles at all with the IM/Fly stuff involved, and I just suck at swimming with fins on. I bet the YMCA lap swimmers could even swim faster than me with their fins on.

    ------------------------------
    3600 LCMeters

    ....then about 8 hours of work done, and...
    well over 100 degrees as well (about 103)

    P.M. Workout/Warmup:
    1000 Choice (all Free for me)
    (1000/1000)

    8 x 150 Kick w/ long fins @ 2:20
    I did 2 x 150s, 2 x 100s, 2 x 150s, 2 x 100s
    (1000/2000)

    **team water break**

    6 x 200 Choice (did Free) @ 4:00 (Desc. 1-3, 4-6)
    came down to a 2:28 on the final 200
    (1200/3200)

    **team water break**

    16 x 50 Odds V-sit scull @ 1:45, Evens Front Scull @ 1:30
    not fun at all!!!
    (800/4000)

    Sprinting with a partner - we matched up with someone in our lane who was approximately our same speed - I got Henry, who is now faster than me, but I once was able to cream him. Ahhh...the youth...gotta love them.

    6 x 50 All Out @ 1:30
    4 of them Free, 1 Fly, then 1 Free
    I was around Henry's shoulder or so on each on at the finish, so I was able to hang with him at least.
    (300/4300)

    200 EZ

    -------------------------
    4500 LCMeters
    +
    3600 from the a.m.

    ===================
    Wow...8100 LCMeters!!!