View RSS Feed

Recent Blogs Posts

  1. Tuesday, Nov 20 - Combo Workout

    Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.

    Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.

    We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.

    2x100
    3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
    100 Back
    12x50 Kick on 1:00
    150 Back
    100 Free sprint - 1:10
    100 Free
    6x50 descending on :50
    300 Free hard - 3:55
    8x25 IM order on :30
    200 Back w/paddles hard - 2:35
    100 Free
    6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
    4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
    100 Free
    100 Back
    50 Free
    50 Back

    5150 yards
    110 minutes
    Categories
    Uncategorized
  2. Tuesday, Nov. 20

    by , November 20th, 2012 at 06:38 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    5 x 50 single arm fly @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise, fast hands drills @ 1:00
    50 EZ

    8 x 25 burst + cruise, dolphin kick @ 1:00
    100 EZ

    5 x (25 fly + 25 EZ) @ 1:00-1:10
    25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
    50 EZ

    Did a set from HIT Workout #1:
    [ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

    4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
    1st 50 = 200 pace @ 1:00
    1st 25 = 100 pace @ 1:00
    2nd 25 = AFAP @ 1:00
    2nd 50 = EZ @ 1:00
    1:00 extra rest between rounds

    100 EZ

    2 x (6 x 25 @ 100 pace + 100 EZ)
    -- one round breast dolphin w/fins & small paddles
    -- one round dolphin kick w/board & fins
    -- meant to do another round, but I was too blasted

    4 x 50 torque drill w/paddles @ 1:30
    50 EZ

    Total: 3450


    ++++++++++++++++++++++++++++

    Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

    I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.
    Categories
    Swim Workouts
  3. Tuesday, November 20, 2012

    by , November 20th, 2012 at 04:55 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Sunny skies with humidity at 57%

    Warm up:
    1x1000 RIMO by 250

    *Set 1*
    1x1200 IM as 50S(Strong)-50K(Steady)
    3 Rounds:
    1. 50 Fly, 50 BK Kick
    2. 50 BK, 50 BR Kick
    3. 50 BR, 50 FR Kick
    4. 50 FR, 50 D Kick


    200EZ BK/FR

    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    • 1-5 did 1:16
    • 6-10 went 1:15 to 1:06


    500 BK DPS with compact streamlining turns

    *Set 3*
    4x150 on 3:15 as 100 sculling, 50 FR Swim strong
    • on 50s did 30s


    *Set 4*
    3(4x50) on 1:00 RIMO
    • FR - 31, 30, 29
    • BR - 42, 42, 41
    • BK - 37, 35, 34
    • FLY - 36, 34, 33


    *Set 5*
    3x150 on 2:15, 3x100 on 1:30
    Pull with Bouy, Paddles, Tube
    • 150s - 1:48, 1:42, 1:40
    • 100s - 1:10, 1:08, 1:07


    Warm down: 200 EZ Swim

    Comments:
    • Warmup - Again the water was warm, but did not feel as warm as yesterday.
    • Set 1 - Worked the turns, underwater transitions.
    • Set 2 - Started out moderate, but was able to build to strong effort.
    • Set 3 - Have not done sculling in ages, and it showed today, as doing :30/50 felt like doing :27.
    • Set 4 - During the second round I was wandering all over the lane, then really made an effort to relax arms on recovery and keep stroking smooth - and was able to drop the times a bit.
    • Set 5 - Gradually building up my pulling strength, but it always takes at least about 200 yds before I begin to establish a consistent pulling rhythm.

    Updated November 20th, 2012 at 05:49 PM by fdtotten

    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -11/21/20122

    by , November 20th, 2012 at 02:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    1 X 300 4:30 4:30
    3 X 100 1:40 1:30
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    3 X 100 kick 2:10
    8 X 25 sprint kick :40
    1 X 100 swim

    10 X 100
    odd: IM on 1:45
    even: best stroke(no free) 2:00

    4 X 250 free 4:00
    150 cruise/100 fast
    Swim or pull

    WARM DOWN: 4 X 50 easy 1:00

    4600Y
    Categories
    Swim Workouts
  5. Tuesday, 11/20/12

    by , November 20th, 2012 at 01:52 PM (A comfort swimmer's guide to easy swimming)
    SCY

    Warmup (800)
    200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only

    Main Set (1500)
    5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24)
    2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57
    1 x 500 free (went 7:20)

    Kick Set (500)
    10 x 50/1:10 - ave 57 on these

    Warm Down
    200 easy back & free

    Total: 3000 yards
    Categories
    Uncategorized
  6. Sunday 11/18/12

    Sunday 11/18

    AM only SCY (swim meet)

    Warm-up:

    500 swim
    400 I.M. k/sw/dr/sw

    8x100
    1 @ 1:30 first and last 25 FAST
    1 @ 1:20 D1-4

    8x50 @ 1:00 kick D1-4, 5-8

    8x75 @ 1:15 odd: rolling I.M. even: 50 FAST/25 EZ

    8x25 @ :30 V.S.

    2x25 dive sprint

    Results:

    100 FR (lead-off split): 52.7
    100 BK: 1:03.9

    800 assorted warm-down between the two events.

    Total: 3950
    Categories
    Swim Workouts
  7. 11.20.12 - Tuesday workout

    by , November 20th, 2012 at 10:13 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. The HSA master's coach was hit by a car on his bike yesterday. Looks like he will be ok but he has a couple broken bones. I miss cycling but events like this make me glad I got into swimming.

    SCY

    600 Warm up

    3 x 500 - 7:30 (6:30, 6:10, 5:55)
    50 Easy

    12 x 50 Kick - 1:00
    * 1-6 w/fins SDK down, easy back
    * 7-12 kick w/ board, no fins
    100 Easy

    100 Free timed (1:02)
    100 Easy

    6 x 50 Free - :50 Descend
    300 Timed - 4:30 (3:28)
    8 x 25 IM Order - :30 (Descend)
    200 IM Timed (2:35)
    50 Easy

    6 x 100 Pull - 1:30, Descend (1:10, 1:08, 1:06, 1:04, 1:02, 1:02)

    4 x 100 backstroke pull - 1:30 Descend (1:28, 1:22, 1:20, 1:15)

    200 Cool down

    (5300 Total)
    Categories
    Swim Workouts
  8. Kicking it up a notch today

    by , November 20th, 2012 at 08:25 AM (Mixing it up this year)
    I just could not get into todays workout so I changed my focus set to something I really had to work to make.

    500 Free
    500 Free kick w/zoomers every 3rd 25 moderate

    16x25@:45 kick 4 each stroke fly and back w/zoomers breast and free w/board
    8x50@1:00 as 25 drill/25 build
    200 kick w/zoomers lap 2 and 7 15m fast

    5x100@1:30 as 50 free/50 back w/paddles held 1:25's this really hurt good

    200 free w/good dolphin kick outs to 7+m
    100 free EZ
    200 free w/snorkle

    Total 3000 yards
    Categories
    Uncategorized
  9. Mon, Nov. 19, 2012 7:00-9:00pm

    by , November 20th, 2012 at 02:06 AM (Fast Food Makes for Fast Swimming!)
    Coach John was going to go easy on us. WIth this being a short modified week (no practice Wed. or Thurs. it may be interesting. I'm sure tomorrow won't be too bad, but then there is Friday night and Saturday morning to kill us. I'm not looking forward to them too much...but then again, we do have the high school girls back, and they don't really seem to want to work too hard.


    Warmup:
    600 (25 Free/25 V-Sit Scull/25 Free/25 SDK on back)
    (600/600)

    12 x 100 SDK w/ short fins on back @ 2:00 Desc. 1-4
    • 1st set of 4 went 1:15-1:10
    • 2nd set went 1:15-1:08
    • 3rd set went 1:15-1:03!
    (1200/1800)


    8 x 200 @ LIFO (last in, first out) + :30
    • just swim these...don't get red in the face or anything...
    • Odds IM (was 2:40-2:45ish)
    • Evens Fly, then Back, then Breast, then Free (all drillwork)
    (1600/3400)

    from the coach...about stuff...mostly keeping people heads in the right spot


    10 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig" - a Nathan Adrian drill

    1 x 100 AFAP Flutter Kick w/ a board
    I did a 1:24!! and beat all them youngin's!

    4 x 25 @ 1:00
    Odds V-Sit Scull, Evens "Doggie Dig"

    1 x 50 Free AFAP
    did a :27 it was really wavy out there on the return 25 with 5-6 per lane like we were!

    2 x 25 @ 1:00
    V-Sit/"Doggie Dig"

    2 x 25 AFAP Free Sprint no breathers @ 1:15
    Crushed 'em!
    (600/4000)

    300 EZ swim

    ---------------
    4300 Yards


    Kinda nice to take it easy...wonder what's coming?