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  1. Thursday 7/25/13

    Thursday 7/25

    "Recovery Day" or "Blair Bish Bags A Bug"

    AM only LCM

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 BK/100 kick)
    200 I.M. drill

    3x
    6x50 @ 1:00 swim w/ strapless paddles + snorkel
    4x100 @ 1:30 swim w/ fins + snorkel (50 overkick/50 DPS)

    6x100 @ 2:30 Rouse....Or wait, whats this? Blair Bish (one of the top ranked breaststrokers in the country right now in his age group) found a bug and wants to eat it to get out of the rest of practice. The following ensued:



    To quote coach Kyle Cormier, "You know you are eating a bug, because of the legs."

    100 EZ

    Total: 4200

    Believe it or not, Blair's only regret was that he didn't "cash" in this "get out 'snack'" for some other more difficult practice. All we had left were the Rouse 100s and warm down!

    The bug:

    Click image for larger version. 

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    Updated July 25th, 2013 at 10:45 PM by Calvin S

    Categories
    Swim Workouts
  2. Workout 07/25/13: evening

    by , July 25th, 2013 at 07:57 PM (Maple Syrup with a Side of Chlorine)
    Had a good day today, the weather remains beautiful with overnight lows just under 50. I had a meeting at the main office, so another trip on the motorcycle with pay - love that! Went to a tee-ball game to watch the little guy that my wife had been babysitting - fun times.

    200 Fr/200 Bk/200 IM drill
    4 x 75 on 1:15 (kick/swim/pull)
    1 x 100 kick easy

    3 x (4 x 50 on :50)
    - R1: 3 ez, 1 fast (30)
    - R2: 2 ez, 2 fast (30,30)
    - R3: 1 ez, 3 fast (30,31,29)

    400 Shark Swim
    200 (alt ez Bk with skull) loosen and out
    (Solo/Rec/2200 yds/40 min)
    ----------------------------

    Trying to remember how to swim fast.
    Categories
    Swim Workouts
  3. 07.25.13 - Wednesday/Thursday workouts

    by , July 25th, 2013 at 07:33 PM (Pete's swim blog)
    Swam w/ Roger, Dave, Dave and Carlile. Still shaking off a cold but feeling better this week.

    Yesterday:

    SCY

    600 Warm up

    4 x 100 - 1:30 Convert Free->IM
    50 Easy

    8 x 100 Up/down Fly - 1:30 (:05), Start w/ 100 Fly
    8 x 100 Up/down kick - 1:30 (:05)
    50 Easy

    300 - 4:30 (1st 75 fly - 4:05)
    300 - 4:15 (1st 50 fly - 3:50)
    300 - 4:00 (1st 25 fly - 3:43)
    1:00 Rest
    300 - 3:45 (3:36)

    150 Various easy/cool down while helping Carlile w/ relay starts.

    (4050 Total)

    Today:

    SCY

    600 Warm up

    6 x 50 - :45

    3 Rounds of:
    * 4 x 25 - :30, IM Order
    * 3 x 100 - 1:15 (On last round, I did 1st 25 fly/bk/br)
    * 100 Relaxed pull
    * 100 Relaxed kick
    50 Easy

    8 x 100 Up/Down Kick - 1:45 (:10), base stroke fly, start w/ 100 fly
    50 Easy

    6 Rounds of:
    * 100 Free - 1:10 (1:05s, last one on 1:02)
    * 50 Kick - 1:10

    50 Cool down

    (4550 Total)
    Categories
    Swim Workouts
  4. 7|24 and 7|25 "Yaw"

    7|24

    SCM
    1000 easy

    4 x 25 on 1:00 flutter kick with board
    • 21, 20, 20, 21


    Lifted weights heavy



    7|25

    SCM
    1000 easy as 50's on 1:00

    25 starts from block

    • last one was perfect


    Kept having difficulty after the entry of starts. Appears my front end leading edge would become turbulent here and there at times, to the point of digging-in out of streamline. Kept focusing on solid hand and arm position with no avail. Then out of curiosity, I focused on my tail-end (pointed feet and all) - low and behold, a perfect dive!

    My conclusion for this is simple physics: "yaw". The tail controls the direction of travel. To travel straight, I must point my feet straight.

    Updated July 25th, 2013 at 09:47 PM by __steve__

    Categories
    Uncategorized
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 07/26/2013

    by , July 25th, 2013 at 01:57 PM (Sarasota Y Sharks Masters GOLD Workout)
    LCM
    WARM UP:
    3 X 100 1:50 1:45
    1 X 200 3:30 3:20
    1 X 300 5:15 -
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    8 X 50 kick 1:20

    1 x 50 easy 1:30
    1 X 50 fast 1:30
    1 X 50 easy 1:30
    1 X 100 fast 3:00
    Two rounds, choice.

    4 X 200 3:20
    8 X 100 1:40
    descend 200's 1-4, 100's 1-4/5-8

    WARM DOWN: 4 X 50 easy

    4500M
    Categories
    Swim Workouts
  6. Thursday; July 25, 2013

    by , July 25th, 2013 at 10:04 AM (Workout Swimmer)
    600 back/free
    600 pull
    4 x 150 free/kick/free (w/zoomers)
    6 x 100 breast/free by 50
    2 x 200 pull no paddles
    Total: 2800 LCM

    Swam very easy this morning - just recuperating from weights. Dropped the weights back down about 5-10lbs per station as well. Avoiding overtraining, and the right labrum still a little tender, although by the end of my swim, it was feeling pretty good.

    On a side note, despite my cubital & carpal tunnel surgeries last year, I still have elbow pain at times. So annoying. They say I waited too long to have surgery and so will have "residual" effects. I didn't wait too long. My primary was stubborn and wouldn't allow me to see neuro until I had a temper tantrum.
    Categories
    Uncategorized
  7. Sprinting was better today

    by , July 25th, 2013 at 08:34 AM (Mixing it up this year)
    Late start this morning got in 10 minutes late, had to stop for gas.

    My distance feels a bit off but my sprinting was better from the block.

    I also experimented with my distance swimming to see which kick was faster for me. 2 beat kick it is!!!

    500 free
    500 free kick w/zoomers
    5x100@2:00 free as 35m EZ/30m Sprint/35m EZ held 1:44's on these
    3x200 free w/snorkle #1&2 maintain 6 beat kick #3 us 2 beat kick #3 was 20 seconds faster than #1&2
    8x50 from block odds free 25m sprint/25 EZ evens sprint 15m fly/35m free EZ

    Total 2500 meters
    Categories
    Swim Workouts
  8. Wednesday, July 24, 2013 6:30-8:00pm

    by , July 25th, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    The first 1/2 hour or more was handing out goody bags, t-shirts, water bottles, caps and such for the champs meet, plus having another last minute team meeting with all swimmers and parents about the meet and everything.

    Warmup:

    800 Free
    500 EZ Kick w/ board (I did a 400)
    (1200/1200)

    4 x 50 AFAP Choice @ 3:00
    Did Free, Fly, Fly, Free
    I ended up going really fast and was beating the kids next to me while I did Fly against their Free so that felt good.
    (200/1400)

    600 EZ Swim Free w/ fins
    I did really really EZ Free w/ short fins and did 400
    (400/1800)

    ----------------------------
    1800 LCMeters

    Talk about 'shutting it down'.
  9. Week 43 - Wednesday

    by , July 25th, 2013 at 12:16 AM (After a long rest)
    Work has been kicking my butt recently and last night I was up late working on a presentation for a customer that was coming in to visit this morning. I had a decent nights sleep but not enough of it. Today's practice was tough and I am still sore from last weekend.

    400 swim with snorkel
    6x50 catchup on 50
    4x200 IM on 3mins
    10x50 on 1min swum 50 over kick, 50 fast
    8x300 alternating swim, pull by 300 on 3.45

    Total4400 meters

    I was in pain nearly the entire 300 set today. Everyone else did a set of 100s while I did 300s and it was mentally tough today, but I made it and I know it will be good for me in the long run. I held 3.35s on the 300s.
    Categories
    Swim Workouts