Swam w/ Dave, Dave and Danny. Yesterday, my son called me out to the front yard in the late afternoon because something cool was happening in the sky. Turns out he was right... there were rainbows everywhere. The sky was mostly clear but hazy enough to refract light all over the place. My cell phone camera unfortunately doesn't do justice to what this really looked like but here are some photos I caught: Rainbows, rainbows, rainbows and more rainbows. Never seen anything like it. This morning, I made up the workout. I'm always worried someone won't like it but I was the only one speaking up. SCY 600 Warm up 4 Rounds of: * 100 Kick - 1:45 * 100 stroke - 1:35 * 100 IM - 1:30 * 100 Free - 1:25 200 Easy 3 Rounds of: * 4 x 25 IM Order - :30 Turn at midway point in the pool 4 x 25 - :45 Odds Fly, Back; Evens Fly no breath 4 x 25 - :40 Odds Breast, Fly; Evens underwater br pullouts 4 x 25 - :35 Odds Back, Breast; Evens free no breath 50 Easy 4 Rounds of: * 50 Kick - 1:00 * 50 Back - :55 * 50 Breast - :50 * 50 Fly - :45 * 50 Free - :40 * Subtract :05s from each interval on the last round 50 Easy 1000 Pull - Open turns on each 200 I took this easy at first and built speed. Started on a 1:15 pace and made 2:16 on the last 200. 100 Cool down (5200 Total)
SCY @FGCU Aquatic Center Air temp of 59, pool at 79, 100% water clarity. Sunny blue skies with humidity at 43% *Warm Up* 2x500 FR on 1min rest *Set 1* 1x2000 FR broken as: 2(10X50 on :45, 5x100 on 1:30) Did: 50s 1-5 @ :37-36, 6-10 @ :36-35, 100s 1:12 - 1:1050s 1-5 @ :36-35, 6-10 @ :35-34, 100s 1:12 - 1:09 *Set 2* 2x200 BR kick w/Snorkel 6x100 FR kick on 2:10, Did: 1-3: 1:55-1:49, 4-6: 1:52 - 1:44 *Set 3* 1x1000 FR broken as: 5(2x50 on :40, 1x100 on 1: 40) Did 34/1:0834/1:0734/1:0733/1:0733/1:06 *Warm Down* 100 EZ Comments: While I felt I was making headway with basic swimming fitness, I knew in my heart I would have to break the ice with doing "real training", with interval based sets.The result from my most recent straight 5000 yard swim was 1:03.10, so my aerobic base 100 pace at this point appears to be about 1:15-16.Set 1 - I was disappointed in the truth of my times, but at least it is a starting point. It was more effort than I expected to do those times. Also - the warmup needs to be different including more pace/tempo swimming.Set 2 - Did some BR kick for the IMs. For my freestyle, I feel that with a steady kick I have better balance and overall stroke, so might as well begin to condition the legs to be there all the way.Set 3 - Made an effort to finish the workout with a more quality and encouraging swim. Doing the FR kick set earlier led me to hold on to it in my stroke more with this last set. It felt better overall, and I will be more prepared for my next workout.
Updated October 31st, 2012 at 06:53 PM by fdtotten
Swim/SCY/Solo: Warm up: 600 various 8 x 25 shooters w/fins @ :40 50 EZ Main Sets: 8 x 25 burst + cruise, flutter kick w/board @ :45 50 EZ 8 x 25 burst dolphin kick + cruise @ 1:00 100 EZ 1 x 50 AFAP breast w/fins, 28 low 150 EZ 2 x 50 kick AFAP w/fins + 100 EZ @ 3:00 -- break :10 @ 50 -- went 23 highs 10 x 25 fast breast @ 1:00 (13 high-14 lows) 50 EZ @ 1:30 10 x 25 fast dolphin kick w/board @ 1:00 150 EZ Total: 2600 ++++++++++++++++++++++++++++ We survived the hurricane pretty well. Only lost power for 6-7 hours and no trees or limbs down. Whew. I kind of staggered through this workout. I've still got that cold that's been bothering me for 2 weeks and the last couple days my left ear has been really painful. Went to my ENT today: ear infection and had a throat culture for a strep test. Need to stay out of the water for 3 days. Doc said I could use a board + ear plugs + cap. Fun! I'm glad I made it through the meet, at least. Happy Halloween everyone! I have carved scary jack o' lanterns, put up the rest of our decorations and purchased candy!
Updated October 31st, 2012 at 07:47 PM by The Fortress
SCY - Recovery Day I modified one of Leslie's recovery workouts from last spring. Warmup (700) 200 swim - 200 kick – 200 pull - 100 scull Main Sets (1900) 16 x 25 shooters w/monofin @ :45 4 back, 4 belly, 2 left side, 2 right side, 4 360s 50 EZ 4 x (3 x 50) DPS #1 back/1:00; #2 breast/1:15; #3 free/1:00 10 x 25 @ :45 odds = easy speed fly - evens = EZ free 50 EZ 8 x 25 free/:45, 0-1 breath each 50 EZ 6 x 50 pull DPS, odds free, evens back Warmdown 100 EZ Total: 2700 yards
w/u: 200 Fr/200 Bk/200 IM Drill 6 x 100 FR Pull on 1:20 with buoy and snorkel 8 x 100 on 1:50 with snorkel - odds = flutter kick with board - evens = swim fly-fr-br-fr, then shuffle ---- strong on the stroke, DPS the Fr 6 x 150 FR Pull on 2:00 with buoy and snorkel 1 x 200 social kick (*works better with someone else) Spooky Strokey Set (SSS): 2 x 100 IM on 1:30 (went 1:18, :22) 1 x 200 IM on 3:15 (went 2:47) 2 x 100 Bk on 1:30 (went 1:20, :18) 1 x 200 Bk on 3:15 (went 2:27) Skipped the following: 4 x 100 IM on 1:30 1 x 400 IM on 6:30 1 x 50 ez 5 x 50 FR on 1:00 with snorkel (DPS, descend) - went :38, :34, :30, :29, :29 200 loosen and out (Solo/Rec/4100 yds/75 min) -------------------------- No too much to report post-Sandy here in Vermont. In our area there were sporadic power outages due to fallen trees (not my house), but we mostly had some wind and rain. Since we are still trying to rebuild the main bridge heading east of town from Irene last year, we were blessed to be spared from another pounding this year. My daughter was ok in Philly, but I have family in CT and NJ that are still without power and will likely remain that way for days. Sending prayers out to all affected by the storm. The Rec Center closed early Monday so I missed out on my swim, and everything in town (except your friend Price Chopper Pharmacy) was closed yesterday. I hopped in before lunch today and felt a bit creaky in the water. I thought of the SSS as I was swimming, and ran out of time before the 400 IM's (which is actually ok by me ). Plans for the rest of the day include helping to set up the "Journey Through the Bible" at my son's school and then help out during and after it. It is an alternative to trick-or-treating where kids can come (with or without costume) and see different skits from the Bible acted out by the students, then load up on candy after each "stop." Preston will probably be a guide again this year. When we get home we'll watch some Halloween classics: Charlie Brown, Garfield, Alvin and the Chipmunks, and this weekend we usually pop in the Nightmare Before Christmas. Stay safe tonight, everyone. Also, I am at post #299 in the forums, which should mean that I will get a treat shortly after my next post.
SCY WARM UP: 1 X 200 3:00 3:00 2 X 150 2:30 2:15 3 X 100 1:40 1:30 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick + 100 swim 10 X 50 1:10 Choice. Swims 3-6-9 are fast #10 is easy 5 X 50 Blocks: sprint 25 and great turn, swim in easy. 1 X 50 easy 5 X 100 kick 2:15 1 X 100 swim 4 X 250 free 4:00 Swim or pull. Negative split each swim. WARM DOWN: 4 X 50 easy 1:00 4500Y
SCY Warm up (950) 400 mixer, swim-kick-drill-scull by 50’s 9 x 50 desc 3, 3/55, 3/50, 3/45 - all free, went 38-39 on these Main Sets (1750) 1 x 200/3:30 back, neg split, build to fast - went 2:58 2 x 150/2:30, 50 easy free-50 strong stroke-50 easy free - went 2:22 - 2:17, did back for stroke 6 x 50/1:15, 15 fast – 20 easy – 15 fast - went 2x fly-back-free 1 x 400 kick, 30 sr, continuous moderate kick - did 200 with board & snorkel as 100 flutter/100 dolphin then did 200 on back same way 100 easy swim 8 x 50/1:30 choice FAST with fins - did fly on #1 & 4, went 32, 34 - back on #2, 5, 7, went 33, 34, 33 - free on #3, 6, 8, went 30, 31, 31 50 easy Warm down 200 moderate free with snorkel and paddles Total: 2900 yards
Wed Oct 31st, 2012 30 days till SCM meet Doubled Yesterday: Did 9 x 100 IMs FAST on 3:00, skipped #9 to go faster on #10 Dove em all held 61's & 2's, went 58 on #10 Whitney coached SCY UT Swim Center main pool, south end, Pool set up: one bulkhead on north end 6:30 - 8:00, dove in 6:37ish Swam with Paul, Keith, & David Beside Mike, Jason & Tyler Gull, Larry, & Sharon Warm up assigned ?? went around 600 Main Set 100 IM strong 1:00 rest 200 IM drill RA / LA 1:00 Rest 200 IM strong went 2:19 1:00 Rest 300 IM K RA LA 1:00 rest 300 IM 25 fast 50 mod 1:00 rest 300 IM strong went 3:35ish 1:00 rest 400 IM KRLS 1:00 rest assigned: 400 IM did: 4 rounds of 25 fast 25 easy 50 skip 1:00 rest assigned: 400 IM did: 4 rounds of 50 strong 50 skip 2:00 rest 400 IM strong drilled the fly went 4:38 50 easy assigned: 8 x 125 with fins did: 8 rounds of odds: 50 k 50 skip 25 fast FL evens:25 fast FR, 50 easy, 50 skip 50 easy Next Meets: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Updated October 31st, 2012 at 11:29 AM by ande
A little late to practice, but I had to get my son home from his swim lesson at the YMCA, and then back across town to the other pool for my "swim lesson". Warmup: 800 (25 Front Scull/25 Back EZ/25 V-Sit Scull/25 Free) **I got in 300 of this warmup when the others finished 500 Kick w/ board (800/800) 16 x 50 Free Pull w/ paddles @ :50 (Desc. 1-4) Breathe every 3 went :35s down to :30s (800/1600) 16 x 25 SDK underwater no breathers w/ fins @ 1:00 (I led the group here, held :12s) (400/2000) 6 x 100 SDK on back @ 2:00 (Desc. 1-3, 4-6) **first round of 3 went 1:07/1:08/1:08 **second round of 3 went 1:20/1:15/1:05 This was by far one of the fastest efforts I've been able to do on 100s kick (600/2600) Main Set: (supposed to be 2 rounds of the 5,4,3,2,1, but we ran short on time and John cut out a little on the second round) LAP TRAFFIC SUCKED (we had 5 per lane): 500 Free @ 8:00 last 100 FAST w/ kick went 5:45 400 Free @ 7:00 last 100 FAST w/ kick went 4:31 300 Free @ 5:30 ALL FAST went 3:14 200 Free @ 4:00 All EZ went 2:35ish 100 Free @ 2:00 SPRINT went :59 (I haven't been under 1:00 at the end of these sets yet, so this was nice) 400 Free @ 7:00 Build by 100s to Fast went 4:45 (a little tired) 200 Free @ 4:00 Build by 50s, start @ 85% went 2:11, but felt decent 100 Free @ 2:00 SPRINT! went :57!! (coach said so) <--that's how I felt inside my head, but I was grasping for anything to hold on to... (2200/4800) 200 EZ ------------------------ 5000 Yards and no practice tomorrow so we can load up on candy.
SCY @FGCU Aquatic Center Air temp of 58, pool at 79, 100% water clarity. Sunny blue skies with humidity at 45% IM Focus - Stroke Technique, Endurance Base *WarmUup* 1x400 Free2x200 BR kick w/snorkel 1:00 rest *Set 1* 1x1000 IM done as 4x250 RIMO Swim *Set 2* 3x400 IM on 1:00 Rest 75 cruise 25 strong by 10025 cruise 25 strong by 10050 build 50 strong by 100 *Set 3* 1x2000 K/fins done as 400 Fly: 4(75 dk/back, 25 swim fast)400 BK: 4(75 k, 25 swim fast)400 BR: 4 (75 dk/back, 25 br pull w/dk)800 FR: 4 (100 kick/board, 100 Swim strong) *Set 4* 1x1000 FR Swim/paddles, broken with :45 rest, done as 4x250 - 100 smooth, 100 strong, 50 firm pull, steady 6k Warm down: 100 EZ Comments: Once again, tired/sore from previous day 5K and weights the night before.Set 1 - Extension of a warmup - swam straight except did several 25s of the fly as RA/LASet 2 - The last 400 IM was really the challenge to do with legal and correct turns.Set 3 - Did not cramp in my toes, and kept the freestyle timing the same as without the finsSet 4 - After the first 250, the remaining three were good - but I need to get new tubing for my paddles. I have been considering trying out the new Finis Agility paddles.Warm down - after a lap of sculling and eggbeater kicking my strokes felt pretty good with the paddles off.
Tuesday 10/30 PM only SCY 400 swim 400 pull w/ buoy + strapless paddles + snorkel 4x100 @ 1:45 50 kick/50 drill 300 @ 4:45 IM k/dr/sw 3x100 @ 1:30 D1-3 w/ strapless paddles 3x 5x100 kick 4 V.S./1 AE 4x50 swim RD1: 100s @ 1:50 (fast kick FR w/ board)/50s @ :40 RD2: 100s @ 1:40 (fast kick BR no board)/50s @ :50 4/6/8/10 strokes fast off wall RD3: (w/ fins) 100s @ 1:30/50s @ :50 25 under H2O/25 cruise 100 EZ 4x150 @ 2:15 rolling IM 100/50 (so #1 was 100 FL/50 BK, etc.), 1 pink/2 red/1 blue pace 2x100 @ 1:45 50 dr/50 swim 300 EZ Total: 5100 Really sore from lifting yesterday and felt very sluggish in the water.
SCY WARM UP: 1 X 300 4:30 4:30 3 X 100 1:40 1:30 4 X 50 descend 1:00 :50 Two rounds. Round 1 intervals left, 2 right. 1 X 200 kick + 100 swim 4 X 50 1:00 4 X 25 sprint :40 #4 on 1:40 Three rounds, choice. 50's: odd: easy even: fast 10 X 50 kick 5 on 1:10 5 on 1:00 1 X 100 swim 3 X 200 broken 7:00 Broken :10 @ 100, choice. WARM DOWN: 4 X 50 easy 1:00 4200Y
Tue Oct 30th, 2012 31 days till SCM meet Swam & didn't blog: Sat & Mon Didn't swim Sun Lifted Sat & Mon: yesterday my right deltoid hurt on bench press on my warm up set so I didn't do my other bench sets Whitney coached SCY UT Swim Center main pool, south end, Pool set up: one bulkhead on north end 6:30 - 8:00, dove in Swam with Mike, Paul, Keith & a guest from Rosebowl Aq Beside Jason, Tyler, Jack, Gull, Larry, Jeff & Sharon Warm up assigned 950 went around 700 Main Set 10 x ?? IM on 3:00 did 200's drilled the fly, went 2:22 - 2:25 150 easy Drop Down Set: Kick 50's Start: 60 Drop interval by 1 sec after each repeat Made it to 36 assigned: 800 neg split did: 400 easy then easy speed 50's with 4 SDKs off each wall Next Meets: Sat Dec 1, 2012 - Sun Dec 2nd 2012 South Central SCM Reg Championships DAYS TILL 2013 South Central SCY Zone Championships Fri Apr 5 - Sun Apr 7 (Tentative) UT Austin, TX
Swam w/ Dave, Dave and Ray. Got my GTD suit in the mail yesterday. Nike is once again sponsoring my swimming efforts. I'm sure that royalty checks will soon follow. Quick note for Speedo and TYR... I haven't worn the suit yet so there's still time to sign me for a better contract. Ray had us doing a "power hour" today. Intervals on a 1:30 pace for 4000 yards. I stuck with free/pull today and added some extra yardage in. SCY 200 Warm up 2 x 500 Pull - 6:00 (Made 5:40, 5:48) 2 x 300 Pull - 4:30 Recovery 2 x 250 Pull - 3:00 (Made 2:50 both times) 2 x 100 Pull - 1:30 Recovery 2 x 100 Free - 1:30 Recovery 250 Free (3:05), 200 Free - 3:00 2 x 300 Free - 4:30 500 Free (6:05), 400 Free - 6:00 100 Easy Dropped my drag suit for the last 500 Free. It wasn't quite enough. Distance had caught up with me and I was hurting bad. 6 x 50 Kick - 1:00 (no breaststroke) 12 x 25 - :40 * Odds Hard stroke * Evens no breath 200 Cool down (5550 Total)
Better today in some ways but my back took a lot more time to loosen up today. Did use the monofin some today especially because I knew it would help loosen up my lower back. I really want to us it more to build more core strength so since I am not really training for any meets until February my focus is weight loss! 400 Free 4x(25 scull + 25 drill + 50 build)@:30RI 4x25@:45 kick descend went 41, 35, 30, 28 100 EZ 8x25@1:00 w/monofin odds SDK on back evens shooters 50 EZ 6x(3x25) AFAP SDK on back w/monofin odds rounds on :30 even rounds on :45 50 EZ after each round found myself running into the lane line a few times. My control of the monofin seemed a little off. 5x50@1:15 as 25 fly scull drill + 25 fast fly this felt good and strong! 50 EZ 200 EZ Total 2500 yards
Yesterday the age group team had a small intersquad developmental meet, mostly to teach all the new swimmers about how a meet is run, as well as teach the parents about a meet. It was good times. I did the setup/teardown of the meet, as well as wore the cap of "head timer" for the meet. Gotta get my work-share hours in. Though I logged onto my swim team account and noticed that my work-share hours were now at 0.00 required. It had a note saying "Manual Reset Obligation by Admin 0.00" I can only hope this isn't an error. I'm sure it's because I'm swimmer/parent all in the same. I'll still do what I can to help at these developmental meets that happen periodically. ------------------------ Warmup: 400 Free 10 x 50 Kick w/ board @ 1:15 (Desc. 1-3, 4-6, 7-10) went :45s down to :38s 10 x 100 Free Pull @ 1:30 breath every 3 (1:08s down to 1:05s pretty relaxed) (1900/1900) 20 x 50 Kick w/ fins @ :45 (25 SDK/25 Flutter on back) ~:05 rest (1000/2900) Main Set: 12 x 150 as: 100 Stroke @ 1:452 x 25 Free AFAP w/ overkick @ 1:00 (attack the wall on the finish)strokes to be done in groups of 4 all same stroke, desc. 1-4did 4 Fly, 4 Back, 4 BreastDesc. to 1:04 Fly, 1:08 Back, 1:15 Breast100 EZ (1900/4800) 2 x 100 IM AFAP @ 2:30 attempt to hit your best time (I was about :10 off my best time from college days) went 1:05 & 1:04 (200/5000) 400 EZ cooldown ------------------- 5400 Yards
2 x through 150 swim 100 IM 6 x 100 @ 1:40 4 SDK off walls 200 BK cruise @ 4:00 5 x 100 @ 1:35 two strokes before breath 200 BK cruise @ 4:00 4 x 100 @ 1:30 no breath from flags in 200 BK cruise @ 4:00 3 x 100 @ 1:25 perfect turns 200 BK cruise @ 4:00 2 x 100 @ 1:20 perfect stroke 100 EZ 300 social kick 6 x 25 @ 45 SPRINT w/fins and paddles - went 2 fly no paddles - 2 bk, 2 fr with fins and paddles 200 float 4050 scy Our youngest daughters out of town gymnastics has taken up some of my training time lately and it I felt tonight. My stroke was a bit sloppy and I seemed to be a little of on my turns. I have about a month to get mu self ready for the SC SCM meet in Columbia. Everything will be alright.
Monday 10/29 AM (weights only) and PM SCY AM lift: 2x10 4x8 bench press @ 95/95/105/105 lbs 4x8 lat pullover @ 20 lbs 4x8 shoulder press @ 20 lbs 3x10 row to reach @ 20 lbs 3x10 hammer curls @ 20 lbs 3x10 dips PM swim: No PM swim :/ Wife called me away on an urgent errand right as I was about to jump in, so I had to bag practice.
DRYLANDS, 75 min rehab ex, 15 min flutter kicks on bosu, 100 long arm crunches, 100 cable twist w/yoga ball, 45 x 1 x 15, 50 x 1 x 15, 60 x 1 x 15 each side explosive leg press, 190 x 4 x 15 wrist curls on cable machine, 30 x 1 x 25, 40 x 1 x 25, 50 x 1 x 25 good mornings, 85 x 2 x 8, 90 x 2 x 8 rear delt flys, 50 x 2 x 30 standing power wheel roll outs, 2 x 10 resisted track start jumps on cable machine, 50 x 2 x 10 resisted standing long jumps, 30 x 1 x 10 knee tuck jumps, 2 x 10 altitude drops, 10 Bike, 45 min: Didn't go too hard. Was reading Tyler Hamilton's The Secret Race. Stretching/Foam roller, 15 and then gym closed at 2:00 for Hurricane Sandy ++++++++++++++++++++++++++++ I would have preferred a recovery swim today, but the gym was the only option. I ran off to get in a workout before it closed. Most of my town is out of power now. I'm shocked we still have it. I'm sure it's not for long ... I just hope it's not a repeat of this summer.
SCY @FGCU Aquatic Center Air temp of 65, pool at 79, 94% water clarity. Sunny blue skies with humidity at 48% Freestyle Focus - Stroke Technique *Warm Up* 1x400 FR Drills *Set 1* 1x5000 FR Swim, done as #1) 1000 as 2x500: 250 Smooth, 250 Strong #2) 1000 as: 400 - EZ legs, smooth pull300 - moderate 2k, steady pull200 - firm 4k, stronger pull100 - steady 4-6K, firm controlled pull #3) 1000 as 2x500: 300 Smooth, 200 Strong #4) 1000 as: 400 - EZ legs, smooth pull300 - moderate 2k, steady pull200 - firm 4k, stronger pull100 - steady 4-6K, firm controlled pull #5) 1000 as: 400 - moderate 2k, steady pull400 - firm 4k, stronger pull200 - steady 4-6K, firm controlled pull Warm down: 100 EZ Comments: Thinking of my family in Princeton, NJ and the entire eastern seaboard as Hurricane Sandy passes today, tomorrow, and Wednesday.A Fall/Winter day in SWF with temperatures in the low 60s up to 65 by the time of my swim.The 5K was a good swim with two days off this weekend, I enjoyed the challenge to work on the variable pace, effort and stroke technique.The approximate 100 yard pace when using a steady kick and firm pull was 1:07-8 glancing at the clock before the flip turn.
Updated October 29th, 2012 at 08:12 PM by fdtotten
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