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  1. Week 41 - Tuesday

    by , July 9th, 2013 at 10:53 PM (After a long rest)
    I had a long day today so was excited to head to the pool for an evening swim. I had just under an hour and was trying to hit a 4k workout. I got close but had to get out as the life guards were switching the pool back from short course to long course. This was a recovery type swim and I did mainly aerobic swimming.

    1000 free with a snorkel
    2x500 pull with 30 seconds between 500s
    10x100 kick on 1.30
    10x50 catchup on 45
    300 swum as double arm back and free by 50

    Total 3800yards
    Swim Workouts
  2. Tuesday, July 9, 2013

    by , July 9th, 2013 at 10:37 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 70%

    Warm Up
    900 FR as 6(25RA/25LA/50CU/50Strong)
    300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS)

    *Set 1*
    6x200 on :30 rest, SPL 24-26, build by 50 1-4
    ---100 BR Kick

    *Set 2*
    300 BR as 3(50K/bk, 50Swim)
    4x50 BR on 1:20 *46-42
    ---300 BK

    *Set 3*
    3x200 BK on 4:00 *3:05-2:51
    4x50 BK on 1:00 *42-38
    ---400 BK

    *Set 4*
    300 DK w/snorkel-fins
    2x300 Fly as 3(25RA/25LA/50Swim) w/fins

    *Set 5*
    900 FR as 4(25LA/25RA, 50CU, 50Strong SPL/22-24) w/snorkel-agility paddles-fins
    10x50 FR on 1:00 w/Bolster paddles-buoy-tube *39-37

    Warm Down
    4x100 FR SPL/24-26

    Mostly moderate swimming with occasional strong bursts focusing on FR DPS, powerful wall push-offs with a strong kicking and tight streamline body shape. Did sets of each stroke with an emphasis on steady smooth EVF into body rotation or undulation driven pull acceleration.

    This week is a 3-1/2-1 cycle as Monday-quality, Tuesday-moderate, Wednesday-quality, Thursday-rest (maybe a dry day or very EZ swimming), Friday-quality, Saturday-moderate, Sunday-dry rest.

    I restarted doing daily air-squats several weeks ago in my dry-land strength program. After the soreness faded, I can really feel the difference that simple activity makes in swimming and in functional activities around the house. Cannot believe I dropped squats for almost four months!
    Swim Workouts
  3. MEET: Saturday, July 9th, 2013

    by , July 9th, 2013 at 05:16 PM (Ande's Swimming Blog)
    MEET: Saturday, July 9th, 2013

    going into this meet I entered the 2br, 50fl, 50fr, 50br & 400IM
    David Guthrie convinced me it wasn't a good idea to race the 2br before the 4IM so I dropped it. Then I thought about swimming the 1bk and going for a 50 time, but the blocks didn't offer much space between the hand grips & the wall so I scratched that idea.

    Had a nice talk with Neil Walker who is the aquatic director and coach.
    He told me about a better backstroke turn, I practiced it a bit in warm up then did it in the meet. It feels faster.

    wore a FS3

    50 FL
    went 27.6
    cruised it but wasn't happy with it
    so I went in the lockerroom and shaved my head
    also skipped my other events to rest up for the 4 IM

    400 IM
    went 5:07.18
    felt my goggle strap slip down on my dive
    cruised the Fly 31.9, 37.9
    cruised the back a bit too much 1:21??
    worked the BR split 42, 43
    2 beat kicked the 1st 50 free, split 36 low
    not sure what my last 50 was
    It didn't hurt as bad as my 4 IM at pan ams
    37.67 1:09.66
    41.27 1:50.93
    41.30 2:32.23
    42.58 3:14.81
    43.48 3:58.29
    36.18 4:34.47
    32.71 5:07.18

    Updated July 15th, 2013 at 01:02 PM by ande

    Masters Swim Meets / Events
  4. Monday 7/8/13

    400 mix up

    3 rounds of the following
    300 @ 4:45 (descend each round)
    100 back @ 2:00 (ascend each round)
    200 pull @ 3:15 (perfect stroke and tempo)
    3 x 50 fast kick @ 60
    4 x 50 IM roll @ 1:10
    rest 2 minutes between rounds

    100 @ 1:35
    50 @ 55
    50 @ 50
    rest 30
    100 @ 1:35
    50 @ 55
    2 x 25 @ 25
    rest 30
    100 @ 1:35
    25 @ 30
    3 x 25 @ 25
    rest 30
    100 @ 1:35
    4 x 25 @ 25
    rest 30
    8 x 25 @ 20

    100 EZ and out


    i haven't blogged in awhile mostly because I haven't been training as much as I should. I am starting to sound like a broken record. Coach has been giving us some longer rest intervals in exchange for faster swimming. I kinda like it and have found that I push myself harder and feel stronger.

    Next and meet for me will be Aug 3 in Cary NC (Raleigh area). It is only a one day meet and is close enough that I can drive up, swim, and drive back. Roughly a three hour drive is all. Haven't registered yet, but plan on swimming events that I didn't swim at the Pan Am meet. Definitely the 2IM and probably the 400 free. I need to pick one more to see what I can do.
  5. 7|09|13

    SCM 2100

    500 WFSP

    500 WF and without gear

    13 x 50 free as 25 fast / 25 easy, golf on the fast
    • managed 28 (14-14) on one
    • many were with 13 strokes, 16 sec

    4 x 25 on 1:00
    • no breathing free

    100 drill/fly

    10 x 25 on 1:00 kick

    Getting over being sick - throat much better, but sinuses a bit painfull so no block starts.

    Updated July 9th, 2013 at 04:51 PM by __steve__

  6. Tuesday 7/9/13

    Tuesday 7/9

    AM only LCM

    600 swim (100 FR/50 BK)
    4x150 @ :10 rest kick/drill/swim w/ fins + snorkel
    4x100 D1-4
    3 @ 1:20 (1:14, 1:13, 1:12)
    1 @ 1:15 (1:10)
    100 EZ

    50 @ 2:00 dive first 50 of a 200 FR (28.0 to the feet)
    3x100 @ 1:25 AE
    50 @ 2:00 push last 50 of a 200 FR (30.9)
    100 EZ

    2x400 @ :10 rest opposite fin + opposite paddle (switch every 100)

    Total: 3000
    Swim Workouts
  7. A need for recovery

    by , July 9th, 2013 at 08:33 AM (Mixing it up this year)
    I finally have scheduled a massage for next week. My body really needs it. Today was a bit hard to breath while I was working out but I managed. Allergies are kicking back in since getting home from Myrtle Beach.

    500 free
    500 free kick w/zoomers

    400 IM as fly drill, pull back, kick breast, swim free
    4x50 torque drill w/paddles

    500 free w/snorkle
    200 breast kick
    200 free

    Total 2500 meters
    Swim Workouts
  8. Monday, July 8, 2013 6:30-8:30pm

    by , July 9th, 2013 at 02:19 AM (Fast Food Makes for Fast Swimming!)

    600 Free

    8 x 150 Kick w/ long fins @ 2:10
    I did 4 x 100 w/ short fins, and 4 x 100 w/ long fins, kicking somewhat easy on both. My left hamstring is recovering from a pretty good cramp I got yesterday after lots of yardwork, dehydration, and then sitting in the movie theater with my youngest on my leg most of the movie. Nothing like your leg cramping in the middle of a movie theater!!

    4 x 300 Free Pull @ 5:00
    Odds EZ (went ~ 4:15 & 4:05)
    Evens Fast (went 3:45 on both)

    12 x 100 @ 2:00
    4 times through:
    • 50 Fly Fast/50 Free EZ
    • 50 Back Fast/50 Free EZ
    • 50 Breast Fast/50 Free EZ


    12 x 50 EN3 work @ 1:30 - do same stroke in groups of 4
    I did all Free and went as fast as I could, but it wasn't truly fast...probably something I could hold for a 100 or 200 speed.

    200 EZ

    4 x 50 @ 2:00
    Odds V-sit scull, Evens Front Scull

    4800 LCMeters

    It was a fun day today. We had all the lanes full of swimmers at the pool, so I didn't have to look off into 5 open lanes next to me today. Bainbridge Island's age group team is visiting for the week at our pool, prior to the meet this coming weekend. I guess it's their chance for some outdoor and LCMeters training time. Our fast lane was in the middle right against their fast lane. I would've mixed in well with them, probably about middle of their lane. John told us we intermix the teams later in the week for some different training stuff. NExt week, we'll have 2 teams staying with us after the meet for a week of outdoor LCMeter training as well. Best part was watching them all lathering up the sunscreen prior to swim practice at 6:30 at night. The sun is already on the decline, and not very strong rays anymore...but I guess their pale white skin can't take that anyway.