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  1. 07.23.13 - Tuesday workout

    by , July 23rd, 2013 at 06:10 PM (Pete's swim blog)
    Swam w/ Dave, Roger, Sam and Carlile. Short workout due to weather. Only got one hour in today.

    SCY

    400 Warm up

    3 Rounds of:
    * 2 Rounds of:
    ** 25 Kick - :30
    ** 50 Free - 1:00 Max 2 breaths per 25
    ** 75 Pull - 1:00
    ** 125 IM - 2:00 (did an extra fly on R1, bk on R2 and br on R3)
    * 1:00 Rest
    * 100 Br (1:23, 1:21, 1:20)
    50 Easy

    1000 Timed Pull, open turns @ 200s
    11:30 (2:19, 2:20, 2:18, 2:17, 2:16)

    50 Cool down

    (3400 Total)
    Categories
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/24/2013

    by , July 23rd, 2013 at 03:15 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    4 X 100 1:50 1:45 1:40
    2 X 100 kick 2:15 2:15 2:15
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    SCY

    4 X 50 1:00
    4 X 25 fast :45 #4 on 1:45
    Four rounds, 1 of each IM order.

    8 X 100
    odd: easy 2:00
    even: fast 2:30

    WARM DOWN: 4 X 50 easy

    4000M/Y
    Categories
    Swim Workouts
  3. 7|23|13 SCM

    WARMUP
    500 free WFSP
    • focus on rotation and late application of propulsive force


    WORKOUT
    4 x 25 free on 1:00, hypoxic
    • 17 - 18's

    6 x 25 free on 1:00, breathe once
    • 16 - 17's

    6 x 25 free on 2:00, hypoxic
    • 14L - 14H's

    4 x 25 free on 1:00, fast to the 2nd to 4th stroke, then glide swim (with 2 - beat) to wall
    • 20's

    8ea block starts on ~ 0:40
    • launch and entry

    2 more from the block
    • launch. entry. breakout, and a few strokes
    Categories
    Uncategorized
  4. 4400 SCY; 200-pace workout

    by , July 23rd, 2013 at 01:21 PM (Alex's swim journal)
    My rabbit (Scotty) couldn't make it today, so it was more difficult than last week even to hit the target paces for this middle-d workout. I added 200 to my back and free sets, subtracted one from the fly... net gain of 200 at goal paces. Here's how it went down:

    WU (1000):
    400 fr/pull on 7:00 (held 1:40/100 pace)
    4 x 100 IM on 2:00 (1:41-1:45)
    4 x 50 fr on 1:00 (:38-:39)

    MS1 (1000):
    4 x thru--
    4 x 50 bk at 200 goal-pace on :10 rest
    -- <1:00 rest after each 200 (the 200s were coming in 3:33-3:40, 3:03 to 3:10 when you subtract the rests)
    200 recovery swim (fr, bk, fr, bk)

    MS2 (1000):
    4 x thru--
    4 x 50 fr at 200 goal-pace on :10 rest
    -- <1:00 rest after each 200 (the 200s were coming in 3:07 to 3:11 I think, 2:37-2:41 when you subtract the rests... not that great, more like my current 200 pace than what my goal should be)
    200 recovery swim (fr, pull, fr, pull)

    MS3 (1000):
    4 x 50 fly on 1:00 (:45, :48, :49, :50)
    2:00 rest
    4 x 50 fly on 1:00 (:46, :49, :50, :53)--much slower than last week!
    1:00 rest
    200 recovery swim (pull, fr)
    1:00 rest
    400 IM... wanted to push this, but decided maybe the cool-down should start here! (7:35ish--yuck)

    CD (400)
    200 pull
    200 EZ fr

    4400 SCY/90 minutes

    I think I wasn't fully recovered from Sunday's sprint work... when I've done this workout over the last few weeks it is usually after at least 2 recovery days.
    Categories
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  5. Tuesday 7/23/13

    Tuesday 7/23

    AM only LCM

    600 swim
    400 pull w/ buoy + paddles + snorkel

    10x100 AE
    6 @ 1:20
    4 @ 1:15

    2x
    8x50 @ :50 FR kick
    4x150 @ 2:30 pull w/ buoy + paddles + snorkel BEST AVG

    4x50 @ 1:00 drill w/ fins
    6x100 @ 1:20 AE
    4x50 @ 1:00 drill w/ fins
    100 EZ

    Total: 5100
    Categories
    Swim Workouts
  6. 7|22|13 scm, kicking

    Free swim warmup with fins, snorkel, and paddles.

    Did a few drills wearing a paddle in one hand while making a fist with the other, and various other combinations.

    Removed fins/paddles and flutter kicked 200 as 10 seconds AFAP off each wall (flip turned the 7 walls)/easy flutter kick rmaining length.

    Removed snorkel, did 15 x 25 flutter kick, as 12.5 AFAP/12.5 easy kick on back (~9 seconds fast)

    Put on fins and did 3 x 25 flutter kick on 2:00 (~13 seconds)
    Categories
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  7. Oh the stench... and to top it off paddle withdrawal!

    by , July 23rd, 2013 at 07:30 AM (Mixing it up this year)
    After the state meet the pool and deck really need a cleaning badly. The deck smell reminded me of being at the barn my daughter works at.

    Workout wise this was an easy one. Still trying to keep my distance in the 2500-3000 range but not feeling as sharp as normal. Then again I do have to remind myself that I tend to swim on an empty stomach for my workouts.

    I am going thru paddle withdrawal too...

    500 free
    500 free kick w/zoomers
    4x200@4:30 IM order w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim on breast do 100 pull/50 kick/50 swim
    200 free kick w/zoomers
    500 free maintain 6 beat kick w/snorkle
    10x50 from block 15 meter sprints

    Total 3000 meters
    Categories
    Swim Workouts
  8. Aerator massage

    by , July 23rd, 2013 at 01:52 AM (One Stroke at a Time)
    July 22nd
    SCY
    100 (talked through warm-up)
    9 x 100 on 1:35 pull descend 1-5, 6-9
    8 x 150 2 on 2:20, 2 on 2:15, 2 on 2:10, 2 on 2:05
    10 x 50 on 50 25 easy/25 fast 1-3 kick, 4-10 free/breast
    100 easy
    2800 yards

    I was happy with this work-out as I spent all weekend on my rear end at a kids meet. I swam in one of the lanes that the portable aerator was spraying into. Sometimes this annoys me but today it felt like nice massage once every lap (of course this is not the case when there is backstroke involved which I avoided).

    I leave on vacation tomorrow. I honestly can say that I have never needed a vacation like I need this one. We are going to the Keweenaw Peninsula of the Upper Peninsula of Michigan (Eagle Harbor to be exact). My dad grew up on the Keweenaw and my parents spend the summers there. I will spend the next week watching the eagles nest on the island in front of my parents house, picking berries and generally resting. My husband is running the Grand Island Trail Half Marathon so I will go and be a spectator and see the Pictured Rocks which I haven't done before.

    I don't think that there will be any swimming as there are no pools close by (although maybe I can find one near the half marathon). I usually do quite a bit of swimming in Lake Superior when I am there but I think it is going to be a bit cold for me this year (with my continued cold sensitivity, I suspect my whole body would tingle if I attempted this). I will likely do some kayaking (but hopefully mostly as a passenger in the two person kayak-- I am not planning on telling my husband that this is my plan though). I hope that people enjoy their next week.
    Categories
    Uncategorized
  9. Monday, July 22, 2013 6:30-8:30pm Taper Taper

    by , July 23rd, 2013 at 01:26 AM (Fast Food Makes for Fast Swimming!)
    It's almost here...coming up in 4 more days. The Inland Empire (LSC) Long Course Champs for USA swimming. I'm only swimming on Friday, since my best event, and another good one are that day. I'm swimming the 50 Free, then 200 Fly, and the 400 Free. I'll be swimming finals in the 200 Fly for sure as well, and maybe can make the top 14 in the 50 Free as well (It's a 7 lane pool).

    From the psych sheet:
    #30 Boys 15 & Over 200 LC Meter Butterfly
    IES: 2:02.37 Z DEWITZ-CUDA <-- The year Zane (my former teammate) did this, I was a 2:09.55 at Juniors
    MEET: 2:14.30 2010 DEREK FRENZEL
    2:08.39 JRS
    2:22.89 ZONE
    Name Age Team Seed Time
    1 Hernandez-Mejia, L 1u5is RTCCC-IE 2:24.89
    2 Adams, James A 35 VS-IE 2:26.62
    3 Bergstrom, Henry J 15 VS-IE 2:29.64
    4 Philip, Jeevan P 18 TCCC-IE 2:34.98
    5 Brock, Lucas W 17 GMSC-IE 2:40.36
    6 Halsey, Connor B 15 LCN-IE 2:40.89
    7 Maryon, Tyler O 19 CAST-IE 2:41.29
    8 Fillebrown, Charles 1W5 UN-01-IE 2:45.41

    While that time looks "out there", it really isn't. I did that time 2 summers ago, and last year was a 2:30, as well as this year in June also. I'm already visualizing getting top seed and getting to HOPEFULLY pick my own "walk up music" as they parade in the finalists. My choice is going to be GNR's "Welcome to the Jungle". Now to find the CD around here somewhere to have it ready.

    The 400 Free I'm seeded 9th overall, and should place well in it as well. The 50 Free, I'm seeded 6th, but my realistic time will be a crapshoot if I can make finals or consols. I'll give it my best effort though.

    I'm thinking shave for the meet, and I'm going to put on my FINIS Hydrospeed 2 suit that I used at Indy Nats as well. Might as well go out with a bang on my season ending meet!!


    -----------------------------------

    Tonight's practice:


    Warmup
    600 (50 V-sit, 50 Free)
    (600/600)

    16 x 50 SDK w/ short fins @ 1:30 = Odds EZ, Evens FAST
    Finally an interval I can handle with kicking, and I could put forth good effort too!
    (800/1400)

    400 Free Pull w/ no paddles - talk about TORTURE!!! I can't pull w/out paddles for the life of me. Put me in the 8 & under lane for gosh sakes!! I'm a kicker first type of distance swimmer, and I use the big paddles to keep my going on pull sets normally.
    (400/1800)

    200 EZ
    (200/2000)

    8 x 50 w/ paddles and fins @ 2:00 FAST (I did with short fins only)
    Odds I did Fly, Evens did Free
    Went fast on all of them.
    (400/2400)

    12 x 50 @ 1:20 (3 of each stroke), 1 Drill, 1 EZ, 1 Build
    (600/3000)

    Dives from the blocks x 6 = approx. 25 meters or so, then return back
    I did 5 Fly, and 1 Free. Felt really good with clean entries, fast SDKs, and awesome speed once I began swimming.
    Look at me...blogging like a (ewwwwww) sprinter...

    3300 LC Meters