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  1. 06.25.13 - Tuesday workout

    by , June 25th, 2013 at 11:26 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Sam. I haven't gotten the post-taper improvement I was hoping for. I'm still a little tapered and swimming faster but I'm wearing out quickly. It's not quite like last taper even though I pretty much did everything the same.

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free -> IM
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 fly
    50 Easy - 2:00

    4 x 100 - 1:25
    4 x 100 - 1:40 (1st 25 kick, 4th 25 kick, 1st 50 kick, 2nd 25 kick)
    4 x 75 - 1:10 1st 25 back

    No cool down .

    (5050 Total)
    Categories
    Swim Workouts
  2. Tuesday, June 25, 2013

    by , June 25th, 2013 at 11:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 80, Water temp 79
    Partly sunny, humidity at 82%

    Warm Up
    1200 FR as 3(100RA/100LA/100CU/100DPS)

    *Set 1*
    300 Fly as 3(50DR/50Swim)
    4x50 Fly on 1:00
    ---200 BR Kick

    *Set 2*
    300 BR as 3(50DR/50Swim)
    4x50 BR on 1:00
    ---200 FR Kick

    *Set 3*
    500 BK as 5(50DR/50Swim)

    *Set 4*
    1200 FR w/M-Agility paddles, tube, buoy

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    Still had some minor aches from the workout yesterday. The bands and moderate active stretching are helpful.
    Categories
    Swim Workouts
  3. Week 39 - Tuesday

    by , June 25th, 2013 at 10:31 PM (After a long rest)
    I have had a stressful few weeks at work and tonight i was desperate for a swim. Its amazing how i am able to release my stresses by doing a workout in the pool. Tonight i went pretty steady doing mainly aerobic swims.

    Warm up
    400 swim with snorkel
    6x50 catchup on 45
    5x100 kick on 1.45

    Main set
    100 holding 1.05 pace on 1.25
    200 holding 2.10 pace on 2.50
    300 holding 3.15 pace on 4min
    400 holding 4.20 pace on 5.30
    300 holding 3.15 pace on 4min
    200 holding 2.10 pace on 2.50
    100 holding 1.05 pace on 1.25
    100 easy

    Warm down
    200 easy

    Total 3200 yards
    Categories
    Swim Workouts
  4. Happy Birthday to Me!

    by , June 25th, 2013 at 03:35 PM (One Stroke at a Time)
    June 25th
    Lunch Bunch
    550 every 4th length non-free
    8 x 50 ten sec rest 25 skull/25 pull
    50 easy/50 fast/100 easy/100 fast/150 easy/150 fast/200 easy/200 fast kick easy 60 sec base fast 50 sec base
    10 x 125 2:00 50 free/25 breast/50 free

    It's my birthday today. I'm 44. I started my day in near (happy) tears when my 6 year old gave me the sweetest card I have ever seen. He's not very into drawing and coloring and I knew that he worked very hard on it.

    I was a little stiff at work-out today. I guess that's what happens when there is no warmdown after a 400 IM. I was really happy to make the kick set. Everyone else was wearing fins but I never wear fins (I had a pair that I loved that I kept for 20+ years-- they were issued to me freshmen year of college. After they bit the dust a few years ago, I haven't been able to bring myself to get a new pair.) I'm going to spend the evening at the prelims of the summer league championship swim meet. Don't feel sorry though. I went out for an amazing birthday dinner on Satuday. Here's a pic of the dessert. It's a Chocolate Bag. Yes, it's a bag made out of chocolate and filled with goodness.Click image for larger version. 

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    Updated June 25th, 2013 at 05:10 PM by MaryR

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  5. 6|25|13 furlough around the corner

    SCM - 1 hour
    PT hour at pool

    500 warmup WFSP

    10 x 50 on 1:30 as 25 fast / 25 easy (on 1:00 / on 0:30)
    • 18's down to 16's, with a 15 in there (fast ones)
    • 20L on the easy using 2-beat


    5 x 50 on 2:00 as 25 fast / 25 easy (on 1:30 / on 0:30)
    • 8 strokes fast, sail in (on fast ones)
    • 20L with the easy swims and too-beat


    5 x 25 on 1:00
    • 8 strokes fast then sail in (on fast ones)


    200 drill WF

    10 x block start (no breakout or swim)
    • about 5-6 minutes
    • on final one, tossed fins about 8m out and let them sink in deep end then I dove in from block, stayed under and put them on - was fun



    Right posterior deltoid injury still nagging, but I got it under control. Aggressive release and recovery seems to light it up though I still can force the propulsion nice and hard with no problem. Maybe it's a sign to ditch the helicopter recovery. Pain also still precipitates when just generally pushing things, not unlike how a sunburn hurts when straining, which keeps me wondering.

    Trying to get block time in lately. Though it has been more quantity than quality time, I would to have a clean entry for autopilot (with full lungs) at meets and later I can work on the reaction

    I was lucky to recieve my furlough notice, just a 20% cut in pay but I do get more time to swim and work on projects

    Updated June 25th, 2013 at 05:23 PM by __steve__

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  6. Mon Jun 24th, 2013 LCM

    by , June 25th, 2013 at 01:44 PM (Ande's Swimming Blog)
    Mon Jun 24th, 2013 LCM

    Swam Sat SCY but not Sun
    Lifted Sun

    Whintey Coached LCM
    6:00 - 7:30 arrived around 30 min late
    Swam with Chris, Eric, Jim & Tyler



    Warm up
    missed it

    Main Set
    4 x 800 followed by 4 x 50 on 1:00
    1) 200 strong 600 mod dove in mid way and did 400
    2) 400 strong 400 mod went 5:03
    3) 600 strong 200 mod don't remember
    4) 800 strong get time went under 10:00


    Next Meets:

    Fri Jul 19 - Sun 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    I'm also considering Nationals
    2013 Marriott Summer National Championship
    Mission Viejo, Calif.
    Wed Aug 7 - Sun 11, 2013
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    Uncategorized
  7. Sarasota Y Sharks Masters 5:30 AM Workout -06/26/2013

    by , June 25th, 2013 at 01:20 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    1 X 200 3:30 3:30
    3 X 100 2:00 1:45
    2 X 50 1:00 :45
    Three rounds. Round 1 intervals left, 2/3 right.

    SCY

    2 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    1 X 100 stroke 2:00
    3 X 100 IM 1:45 #3 on 2:45
    three rounds.
    100's: Round 1-fly, 2-back, 3-breast

    12 X 25 underwater(fins optional) :45

    WARM DOWN: 4 X 50 easy

    4100 M/Y
    Categories
    Swim Workouts
  8. Tuesday 6/25/13

    Tuesday 6/25

    AM only LCM

    300 swim
    300 pull w/ buoy + strapless paddles + snorkel
    200 swim
    200 kick
    100 swim
    100 I.M.

    8x50 @ 1:00 25 kick/25 drill w/ snorkel
    8x25 @ :40 V.S.
    100 EZ

    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 kick
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:45 (PACE = average from 20x100 set last week, which was 1:09)
    2 @ PACE + 2 (1:11.1, 1:10.7)
    2 @ PACE + 1 (1:10.1, 1:09.8)
    1 @ PACE (1:07.8)
    400 @ 6:30 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ 1:30 BK kick BEST AVG (:55)
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    8x50 @ :55 STRK PACE
    200 @ 3:15 opposite fin + opposite paddle + snorkel (switch every 100)
    5x100 @ 1:15 swim w/ fins last 25 FAST

    100 EZ

    Total: 5900
    Categories
    Swim Workouts
  9. Tuesday, June 25, 2013

    by , June 25th, 2013 at 09:35 AM (Workout Swimmer)
    Bumped up the weights today - added about 10lbs to everything - now doing 10-8-6 as far as reps go - gets me through the stations faster & allows more time for core (less walking around, I guess) - goal is to have the last ones (#10, #8, #6) be so hard to lift I'm practically shaking - was definitely shaking this morning.

    Off to the pool - ATAC does STATIONS on Tues & Thurs - and I think I'm about to stop swimming w/them on Tues & Thurs because I hardly get any yardage in at all, and it's always the same thing (verging on boredom here)
    500 back/free
    500 P
    200 kick
    8 x 100 @ 1:30 (this was hard for me today)
    12 x 50 @ 1:00, evens SPRINT w/fins
    Total: 2600 LCM
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  10. A breastroke recovery day

    by , June 25th, 2013 at 08:55 AM (Mixing it up this year)
    Needed a recovery day so a good focus on breaststroke today. Still hurting from the meet this weekend.

    500 free
    500 free kick w/zoomers

    4x50@:15RI breast pull w/zoomers
    4x50@:15RI accordian drill w/snorkle
    4x50@:15RI scull drill
    4x50@:15RI breast kick w/board
    4x50@:15RI breaststroke

    500 free w/snorkle maintain a 6 beat kick

    Total 2500 meters
    Categories
    Swim Workouts
  11. Monday, June 24, 2013 6:30-8:30pm

    by , June 25th, 2013 at 01:44 AM (Fast Food Makes for Fast Swimming!)
    Pouring down rain tonight...sucks to be the coaches on deck, but for us swimmers, not too big of an issue.

    Warmup:

    800 Free
    (800/800)

    Kick Set:

    8 x 100 SDK w/ long fins @ 1:35 (held 1:15-1:20s)
    1:00 or so rest then (Surprise!!) "Keep your fins on!"
    6 x 100 SDK w/ long fins @ 1:25 Make them (held around 1:20s)
    (1400/2200)

    All on LIFO (last in-first out)
    400 Free Pull EZ
    300 Free Pull Moderate
    200 Free Pull Build
    100 Free Pull Fast (went 1:11)
    breathe every 5 for the whole thing (this lasted about 75 meters of the 400), but I did stay at breathe every 3 from there on in the set

    200 EZ
    (1200/3400)

    Main Set:

    4 x 100 Fly Fast @ 2:00 (held between 1:20-1:25s) - I actually enjoy these vs. the other strokes - crazy, I know
    4 x 100 Back Fast @ 2:00 (1:35-1:45)
    4 x 100 Breast Fast @ 2:10 (around 1:50s)
    (1200/4600)

    400 Kick w/ board (50 EZ/50 Fast)
    (400/5000)

    4 x 50 Free All Out @ 1:30

    200 EZ

    ----------------------------
    5400 LC Meters
  12. Post-meet...

    by , June 25th, 2013 at 01:25 AM (Alex's swim journal)
    Well, still haven't seen my splits for the events I did Sunday. Anthony got video of my 50 back, but I'm really interested to know what the breakdown was on my 200 back, 400 IM and 1500 events. Got a great night's sleep after the meet yesterday and felt pretty good when I made it into the Y today. I did 4400 SCY in 91 minutes:

    WU (1000):
    500 (100 ez fr, 100 pull, 100 bk pull, 100 bk, 100 pull)
    4 x 25 SDKs w/ short fins on :40
    4 x 25 bk SDKs w/ short fins on :30
    2 x 50 br kick w/ board on 1:15
    2 x 50 fr kick w/ board and fins on :50
    100 IM (1:37)

    MS (2000):
    3 x thru
    -300 fr on 6:00, 5:15, 5:30
    -200 fr on 3:50, 4:00, 3:30
    -100 fr on 1:50, 1:55, 2:00
    1:00 rest
    200 IM in 3:22 (:47, 1:37, 2:38, 3:22)

    [Got the freestyle set from Laurie Hug's Stroke and IM workout #1 for this week; she actually had 4 x thru, but I liked the idea of varying the rests...cycling through intervals of 2:00, 1:55, 1:50, 1:45 per 100; this really kept me busy doing the mental math; my pace per 100 was consistently 1:27-1:32]

    CD (1400):
    600 EZ (200 pull, 200 8-3-8 drill w/ fins, 200 fr)
    4 x 100 IM on 2:00 (1:38-1:42)
    400 Ez (200 pull, 200 fr)

    Felt like I needed a long cool-down today after all of the hard swimming yesterday... but I needed to put in some more yardage than I had done all of last week, trying to taper. My body likes the fatigue, it doesn't like several days in a row with less than 2000 yards... I get wound up tighter than... I don't know what, just doesn't feel right.

    Tomorrow I think I might go back to something boring like 10 x 100 fr on 1:40, 10 x 100 IM on 2:00... we'll see what I have time for. Thunderstorms are keeping me out of the lake these days... I'm itching to get into OW.
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  13. Monday 6/24/13

    Monday 6/24

    AM LCM and PM SCY + Crossfit

    AM swim:

    600 swim
    400 pull w/ buoy + strapless paddles + snorkel
    4x150 @ 2:20 k/dr/sw w/ fins + snorkel
    8x25 @ :10 rest build to FAST
    100 EZ

    6x100 @ 2:15 Rouse 100s (My ankle was sore from playing soccer yesterday so I did these swim w/ opposite fin + opposite paddle but still adhered to the 15M no breath/50 cruise/35M no breath)

    5x100 @ 1:50 FR kick
    400 @ 6:00 N.S. (2:31/2:26 - 4:57)
    4x50 @ 1:10 drill
    6x50 @ :55 FR kick
    200 @ 3:20 STRONG, beat the 2nd 200 of the 400 N.S. (2:17)

    5x100 @ 1:30 AE

    Total: 4600

    Crossfit:

    warm-up:
    60 standing Russian twists w/ 20 lb med ball + partner (30 to each side)
    50 squat throws w/ 20 lb med ball + partner (50 each!)
    back squat:
    5 @ 45
    5 @ 95
    5 @ 115
    5 @ 145

    W.O.D.:
    3x
    5 x back squat @ 145
    10 x squat jumps
    15 x burpee + knees to chest

    PM swim:

    3x
    400 @ :10 rest pull w/ buoy + strapless paddles + snorkel
    200 @ :10 rest I.M. kick
    4x50 @ 1:00 drill/swim

    **Spent 15 minutes working on relay exchanges (I guess the team had really crappy ones at their meet this weekend)

    200 EZ

    2x
    4x200 @ 2:30 AE
    8x50 @ 1:00 25 kick on back/25 under H2O w/ fins
    4x25 @ :10 rest human paddle drill w/ snorkel

    300 EZ

    Total: 5500
    Categories
    Swim Workouts