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  1. Wednesday, July 17, 2013

    by , July 17th, 2013 at 10:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up
    400 FR as 50CU/50Swim
    3x200 FR on 1:00 rest, 200 as 50K/50RA-50LA/50CU w/snorkel

    *Set 1*
    20x50 FR on :50 w/snorkel-agility paddles-fins, *31-30
    ---300 BR 3(50K/bk, 50 Swim)

    *Set 2*
    6x100 FR Kick on 2:00, w/snorkel-fins, *1:18-1:12
    ---300 BK 3(50K/50 Swim)

    *Set 3*
    4x200 FR on 1:00 rest, w/agility-paddles, tube-buoy
    -each 200 as 4(25Fast BC-3, 25 EZ)
    2x100 FR on 1:00 rest, w/agility-paddles
    -each 100 as 2(25Fast BC-3, 25 EZ)
    ---200 BK/BR by 50

    *Set 4*
    3x200 IM on 1:00 rest, build each 50 as EZ to strong

    *Set 5*
    6xDive from blocks
    6x50 FR FAST from Dive - timed , w/EZ 50 after each
    *28.01, 28.43, 28.36, 28.05, 28.73, 28.24
    4xDive from blocks
    4x25 FR from Dive FAST
    *13.0, 12.8, 12.5, 13.0

    Warm Down
    400 FR
    1x100 FR SPL-26

    On the dives off the block I am slowly evolving my casual high school 1970s drop dive towards a more fast dive suitable for a 50 swim. Coach Chuck said we may add SDK to the dives as useful after I have done more monofin swimming.

    In Set 5, I went 85-90% on #1-3, then 90-95% #4-6 of the 6x50s with the goal of at least being under :29 for all six and maybe 1/4-6 under :28. But after the fourth one, my legs were feeling like jelly so I was satisfied to hold 28s.
    Swim Workouts
  2. 7|17|13 SCM, then dryland stuff (good day for me)

    SCM outside (sunny)
    air and water hot
    6 x 50 on 2:00, from block easy

    14 on 2:00 - block starts (with breakout, 4 sprint strokes, flip before wall (17M out), and easy backstroke back

    • 34M each

    4 block starts on 0:30

    • just the start to adjust hand entry

    4 x 50 on 2:00 WF, as 25 fast / 25 easy

    • on fasts:

    - 1-3 was 100%, 0:11.X, 12 strokes
    - 4 was 95%, 0:12.X, 11 strokes

    50 fly easy WF

    200 easy WF

    Felt better then normal in pool. Finger or two started to dig in on the last few starts. Adjusted hand position for entry (the quick set of 4 starts on 0:30).

    On the fasts 25's, I felt a nice connection of sorts that felt better than usual. Of course, blasting away at top speed with fins naturally feels sweet, it just seemed better for some reason (a good day perhaps).

    Also felt solid at gym. Did two handstands and the shoulders didn't whine at all. Needed just a couple brief foot touches on wall to hold stance. Worked everything except abs. 2 - 5 progressive, warm-up sets, with one heavy set last til failure.

    Updated July 18th, 2013 at 07:30 AM by __steve__

  3. Week 42 - Wednesday

    by , July 17th, 2013 at 06:16 PM (After a long rest)
    Todays workout was low intensity and I felt pretty good. My coach continues to push my kicking on everything I do and as a result I am starting to feel stronger but its really hard.

    400 free with snorkel
    6x50 catchup on 50
    16x50 on 50 swum 25 stroke, 25 free, IM order
    10x50 kick on 55
    100 easy
    6x100, swum 3 free, 3 back on 1.40 descend 1-3, 4-6
    100 easy
    8x50 swum 25 no breather, 25 three breaths on 1.10
    200 easy

    Total 3400 meters

    On the 6x100 I went 1.09, 1.07, 1.05 on the free and then 1.19, 1.15, 1.12 on the back. The no breathers were hard on the first three or four but after I figured out where to breath I felt ok. The kick was probably the hardest and despite eholding 45-50 on all of them it hurt.

    I probably wont get a chance to swim tomorrow since I am leaving for Tulsa for the South Central Zone meet mid afternoon and wont get in till late. Friday I will probably go by the pool in the morning and check it out, and then the South Central Zones start at 5pm. I swim all the free events from the 800 down to the 50. Most likely the same events I will swim at worlds next year. I wanted to do the 1500 also but its right before the 400 and I would like to swim a decent 400. I am looking forward to a good meet with some strong racing. My first event is the 400 free on friday, with the 800 and 100 on Saturday and the 50 and 200 on Sunday.


    pysch sheets were posted for zones:

    Updated July 17th, 2013 at 09:20 PM by StewartACarroll

    Swim Workouts
  4. July 16-17

    by , July 17th, 2013 at 06:13 PM (The FAF AFAP Digest)

    5-6 hours of packing, then

    RC ex
    3 x 15 power wheel rollouts
    3 x 15 goblet squats
    75 minute spin on bike


    4-5 hours of packing, then


    Warm up:

    600 various
    4 x 50 scull w/agility paddles @ :15 RI
    8 x 25 shooters w/fins @ :40
    05 EZ

    Main sets:

    3 x (5 x 50 free w/paddles & fins, descend to 100 pace + 50 EZ) @ 1:00
    -- descended to 25 highs
    100 EZ

    2 x (10 x 50 burst + cruise w/fins + 100 EZ) @ 1:00
    R1 = dolphin kick on back
    R2 = dolphin kick w/board
    50 EZ

    Total: 3350


    I need a flog category for packing! I am still very unfocused on swimming, but hopefully am in the pool enough to keep decent feel. Tomorrow, the movers are coming to pack up the rest of the house -- mostly the garage and kitchen. Then Mr. Fort is handling the move in in Pittsburgh on Friday while I stay here with the girls for weekend. They both have their last dual meet of their summer league career. (Lil Fort is not swimming in Pittsburgh).

    Off to a belated birthday dinner with a friend!
  5. 300 miles; 400 IM PR... again?!

    by , July 17th, 2013 at 05:54 PM (Alex's swim journal)
    Took my GTD "50 Miles" cap to the Y today as a reminder that I would be crossing the 300-mile threshold in my warm-up. Today's 4600-yard workout put me over 302 miles for the year... and had me PR from push in the 400 IM for the second week in a row... at the end of the workout no less. So this is making me feel good about my progress. The workout was almost a replica of last Wednesday's 1500 goal-pace workout with 4IM set added. I note the changes below...

    WU (1000):
    400 EZ on 8:00 (actually swam it as 2 x 200 this week focusing on stretching it out... second 200 was 3:10 and felt easy)
    4 x 100 IM on 2:15 (1:45ish; not that great but I was going for "relaxed"; last week I swam 100s fr here on 2:00)
    4 x 50 on 1:00 (right at :39-:40, not pushing it, trying to get into the "pace-work" frame of mind)

    MS1 (1800):
    3 x 200 on 3:20 (2:50, 2:53, 2:54; last week was at 2:49; 2:55, 2:55)
    6 x 100 on 1:40 (1:23-1:26; first 4 in 1:23-24, only the last one was 1:26)
    12 x 50 on :50 (:39-:42; mostly :41)
    --What I said last week: "These were a little faster and felt a little more comfortable than last week's set..." I've changed my mindset from a 1:30/100 pace for 1650 to 1:25 as my pace per 100 goal; slight improvements in the 200s, the 100s are right on goal pace, the 50s even a second or two ahead of pace. Last week most of my 100s were in the 1:25-1:26 range, so a slight improvement there.

    MS2 (1200):
    2:00 rest
    8 x 50 on 1:00 in 4IMO (:45, :47, :49, :49; :49, :53, :43, :42)
    2:00 rest
    4 x 100 on 2:00 in 4IMO (1:34, 1:41, 1:51, 1:32)
    Masters minute
    400 IM in 6:42
    --My BK was improved over last week in the set of 50s, so was the br; fly is holding steady; free was rough... I think I was starting to feel the accumulation of hard work and free lengths were a mental break. One inadvertent change in the workout was that the 100s were on 2:00 this week instead of 2:30 from last week... times were only slightly slower after the fly 100, but the rest interval was reduced by :30 per rep in that set!). Can't believe I dropped 5 seconds from my 400 IM time of last week. Fly splits were :44, 1:35. Didn't catch the Back split, but my BR definitely felt faster (stayed a lot closer to Scotty on that leg than I did last week)... I was at around 5:15 when I transitioned from breast to free... I think I remember seeing 5:13, but can't be absolutely sure what it was.

    CD (600):
    200 EZ fr
    200 EZ bk
    4 x 50 on 1:15 (br, br, fr, fr)

    Scotty really helped push me on both main sets today. There's no way I would have been able to keep hitting those targets without having him right there out of the corner of my eye in the next lane. I'm going to have to nickname him the "rabbit"!

    Tomorrow: an early morning lake swim to loosen up (hopefully), then a 5.5-hour drive after work to the north woods of WI, where I'll join my younger two boys for their last couple of days of summer camp. Heat and humidity have been positively tropical here this week... probably not going to need that sweatshirt.
  6. Wed July 17th, 2013

    by , July 17th, 2013 at 04:07 PM (Ande's Swimming Blog)
    Wed July 17th, 2013
    Lifted Mon & Tue
    Swam Tue

    right now I'm cutting back primarily working on speed
    modifying sets
    moved to a slower lane

    did around 500 warm up

    assigned: 4 rounds of 4 x 100 on 1:30 4 x 50 desc on 1:00
    skipped much to rest up and do a few fast swims

    assigned 800 k
    did 50's 15m SDK fast, 35 swim easy, 15 m swim fast, 35 easy
    Swim Workouts
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/18/2013

    by , July 17th, 2013 at 01:13 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    3 X 100 1:50
    1 X 400 6:30
    Three rounds

    1 X 100 kick 2:30
    2 X 50 kick 1:15
    Three rounds

    2 X 100 strong 1:45
    1 X 200 fast-neg split- 3:30
    Four rounds. Pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Ouch the elbow is biting me again

    by , July 17th, 2013 at 08:28 AM (Mixing it up this year)
    My left elbow is again causing me an issue but I can tell it stems from the tricep muscle so back to diligent massage. I have a professional massage scheduled for tomorrow and hopefully next week too.

    Just had to get in one last great strapless paddle day before I put them away for 3 weeks.

    500 free
    500 free kick w/zoomers

    4x400@7:00 free w/strapless paddles & bouy went 6:23, 6:21, 6:16, 6:15 this was about average on number 3 I started feeling the left tricep rearing its ugly head but like a trouper I kept going

    500 free kick w/zoomers
    500 free maintain 6 beat kick w/snorkle

    Total 3600 meters
    Swim Workouts