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  1. Brought to you by the number 4...

    by , March 27th, 2013 at 11:29 PM (Alex's swim journal)
    I did 4000 yards today in 80 minutes (4 x 20:00); so the theme number today was "4" and some of its multiples. It included 400 in fly, 400 in back, and 400 in breast work.

    400 EZ swim on 7:30
    4 x 100 IM on 2:15 (1:40-1:45)
    4 x 50 fr on 1:00 (:38-:39)

    MAIN (2000):
    4 x 200 fr (+50 recovery) on 5:00 (2:54-2:59)
    4 x 200 IM (+50 recovery) on 5:00 (3:41-3:45)

    COOL-DOWN (1000):
    4 x 50 fr on 1:00 (:39-:40)
    4 x 100 IM on 2:15 (1:45-1:49)
    400 EZ swim (7:00)

    The cool-down was the warm-up in reverse, which gave me a nice sense of symmetry and closure. The 100 IMs were really only moderate pace efforts, so when you throw in the hard 50s at the end of warm-up and beginning of cool-down it amounted to about 2000 yards of pretty hard swimming. The main sets with the longer rest/recovery amount to what I hope is a good VO2max workout.

    Also did some weights and core work today right after the swim (so I didn't have to get warmed up again). Since I haven't done any of the extra drylands in about a month I decided just one set of everything, 10 reps, very light weight:

    Bird Dog
    Front Plank
    Side Plank x 2
    Flutter Kick on Back
    Superman (alternating opposite sides)

    WEIGHTS (*w/ 15-lb dumbbells; w/ 8-lb dumbbells):
    Sumo Squats*
    Shoulder Press*
    Upright Row*
    Incline Press*
    Bent-over Row*
    Bench Press*
    Lat Pull-down (set on 6)
    Chest Fly**
    Reverse Fly**
    Full Can**

    I don't take any rests between exercises, just go from one to the other, so it didn't take but about 15-20 minutes. Next time I'll do 2 sets of each ex. and then 3, before I move the weights up again, but the weights are really light (I was doing 1 x 20 of chest presses with 30-lb dumbbells last month); but I don't feel like dealing with the soreness right now.
  2. 3|27|13




    27 x 50 @ 1:00 free WF, breath every 3rd
    • make the first then try to pace a second faster each rep

    59, 58, 57, ... 33

    • low-50 to mid-40 targets = kept hitting 45 - 43
    • high to mid-30 targets = 33's
    • got impatient and blasted the last = 29


    10 x 25 @ 1:00 free WF, no breaths, fast

    100 drill

    7 x 25 @ 0:45 free WF, no breaths, fast


    4 x 25 @ ? UW FK WF

    removed fins then did 10 x 25 @ 1:00 FK
    • 10M AFAP/15M rotating FK easy, with hands locked behind


    4 x 25 @ 1:00 HUDKF WF, hypoxic

    200 of various drills

    Felt tired getting to pool this evening because of the limited time to sleep I had Mon and Tue. But felt better once in the water. Did see a resulting drop in performance trying to repeat a brief kick set I did several days ago but had to abort the effort 5M to go. It was also later on in the workout when I tried, so that may also be a possibility.

    Updated March 28th, 2013 at 06:58 AM by __steve__

  3. Wednesday, March 26, 2013

    by , March 27th, 2013 at 06:39 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 55, Water temp 80
    Sunny, humidity at 60%

    Warm Up
    Dryland band stretches 10 min
    400 FR as 100 DPS, 100 CU, 2(50 smooth, 50 strong)
    400 FR w/agility paddles-bouy-tube
    4x50 on :50 *37s

    *Set 1*
    6x500 FR on 7:30
    *6:46, 6:44, 6:42, 6:40, 6:38, 6:35
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50CU)

    *Set 2*
    10x100 FR on 2:10
    *1:14, 1:14, 1:13, 1:13, 1:12, 1:14, 1:14, 1:13, 1:13, 1:12...right into
    1x1000 FR *13:45
    ---300 Fly as 2(50 DK/bk, 25LA/25RA, 50 DPS

    *Set 3*
    20x50 FR on 1:00, w/agility paddles-snorkel-fins, *31s-30s

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    I was not tired or sore going into this workout session, but it was all a struggle. In the 500s I went out EZ but still had difficulty keeping the last 200 at an even pace. The 100s felt like I was swimming at a 1:08 effort to do 1:14s, took them out smooth, but on each one that last 25 was like swimming in glue. However I can say that after the 100s, the 1000 felt smooth and steady. My arms were dead in the 50s so just focused on one by one doing the EVF with steady strokes until done. The is no reason I can think of to explain it away, just one of those days.
    Swim Workouts
  4. Wed, March 27

    by , March 27th, 2013 at 02:59 PM (The FAF AFAP Digest)
    Ellipse, 45 min
    RC 5 min

    Body surfing, cliff jumping, 1.5 hours

    Swim @ 20-25 yard hotel pool

    300 EZ
    6 x 25 burst + cruise
    75 EZ
    10 x 25 AFAP + 25 EZ
    25 EZ
    10 x 25 w/parachute
    50 EZ


    I felt tired in the hotel pool after my morning fun. I don't have the patience to really do much there either. I may get to the LCM pool one more time, but driving in Barbados is NOT for me! Headed back for round two in the ocean soon.
  5. Sarasota Y Sharks Masters 5:30 AM Workout -03/28/2013

    by , March 27th, 2013 at 01:50 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #6***********2 weeks out*********
    WARM UP:
    2 X 250 4:00
    5 X 100 1:30

    4 X 200 free 3:20
    Fins optional

    6 X 50 kick 1:10
    1 X 100 swim

    5 X 100 2:15
    Swim @ 85/90%
    Breaststrokers go 2:30/100

    6 X 25
    odd: build to race finish
    even: blocks/sprint 20 yards

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Eleuthera update

    Eleuthera update:
    We had a meeting yesterday afternoon to firm up a few details and address concerns.
    The wind has been howling at nearly 20 knots. It is slowing down, and the forecast is still good for Thursday with 10 -12 knot winds from the north and wave heights less than 2 meters.
    Support will be divided in shifts. Clare and I will meet up with Ron and Rachel at the Island School boathouse at 5 AM. We will motor some 24 miles to Lighthouse Beach for a 6:30 splash. Sunrise is at 7:10, so we will start the swim with a few of the standard green flashing lights on my person and along the kayak deck lines. Rachel will be paddling. Ron will be setting the course.
    At approximately 10:30, Charlie will motor out to meet us with Scott. Scott will take over kayaking, Charlie at the helm, Ron and Rachel will head back to the Island School. The third and final shift change will take place around 2:30, with Ron back, and Jai kayaking. Scott might stay on and join me in the water.
    There is currently a lot of bullshark activity in the marina at Powell Point. Clare and I went over there yesterday afternoon to check 'em out, and there were a few swimming around. The final mile of the swim will pass through a couple of their hangout spots, so, Clare and I thought it might be a good idea to create a larger presence for the home stretch. There will be an additional kayak at Sunrise Beach for someone to paddle out and meet us.
    The Cape Eleuthera Institute is planning to tag a few of the bulls in the marina this afternoon, so hopefully we will be able to watch the process. I'm excited about that.... The only other thing I have to do today is rest and stretch and keep hydrated!
  7. 1650 official splits

    by , March 27th, 2013 at 11:34 AM (Alex's swim journal)
    I'm going to paste here my official splits from Sunday's meet; I swam in heat 2, lane 2:

    McNair, Alex M42 WMAC [seed=25:20.00] 25:04.98


    Looks like I was holding steady at a mid-:45 to mid-:46 per 50 pace and even had enough left in the tank to bring my final 150 in sub :45/50 pace. This is a vast improvement over last fall where I would have fought hard to hold :48/50 in anything over 400-500 yards... I had plenty of endurance at :52.5/50, but anything faster than that was a real strain.

    TECHNIQUE WORK: Looking at some video I had my oldest son take of me last summer when I did my 5k postal, I noticed I had much less hip-rotation than I probably should have had (the swimming looked a little flat), so I've been working on that a little more over the last few months. But one thing I noticed in watching the freestyle portion of the 4IM that my youngest videoed on Sunday... now I've got decent rotation but my hips and shoulders seem to be slightly out of synch... like there's a wiggle in the stroke, part of this is probably trying to kick too hard... I was breathing an awful lot in that first length of free too, so I'm sure that my timing was off as I was catching my breath... the final 50 of the 4IM was :41.79 (instead of :44.91, my first 50 free) and looked a lot smoother. Nonetheless, I want to be swimming that smoothly or more smoothly all the time, so I've got to work on it.

    Yesterday, during my warm-up, I did the spear drill with fins to try to work on body position (I think some core strengthening is going to help here too), followed by 200 w/ pull-buoy to work on the hip rock, and then finally 4 x 50 w/o any equipment trying to get my kick timing and hip-shoulder rotation synched. SO MANY PIECES to this puzzle.... ARGH! I guess I'm going to have to incorporate a lot more drill work to get all these pieces to come together.
  8. Tuesday 3/26/13

    Tuesday 3/26

    AM Crossfit and PM SCY

    AM Crossfit:

    Strength W.O.D.:

    4x5 overhead squats @ 45, 65, 95, 95 lbs

    partner WOD, meaning one person does bold exercise while the other does the "filler exercise. Your team must do 60 total reps of the bold exercise before moving on to the next one.

    clean + jerk @ 95lbs
    jump rope
    knees to elbows
    air squats
    Russian twists @ 15 lbs
    box jumps
    slam balls @ 15 lbs

    Final time: 14:30

    I basically did half of each of the reps for my team, minus the push-ups, which I just raced through all 60 to keep my team in the hunt for first place (we got second).

    PM swim:

    500 swim
    500 pull w/ buoy + strapless paddles

    4 @ 1:15 3/3/3 drill w/ strapless paddles
    4 @ 1:05 FR swim w/ 6 beat kick

    3 @ 1:20 w/ 2 lines under H2O off each wall
    3 @ 1:15 same as above
    6 @ 1:10 hold RED or lower HR

    200 pull w/ buoy focusing on catch + rotate

    Total: 3600

    I have been behind recording workouts the past 10 days, but I really have only been in the pool twice, Thursday last week and today. Did Crossfit last week just didn't bother posting the workouts. Today marked the start of the summer season for me. Time to get back into the grind!
    Swim Workouts
  9. Thursday 3/21/13

    Thursday 3/21

    PM only SCY

    500 swim
    500 pull w/ buoy + paddles
    500 kick w/ kickboard + fins

    Total: 1500
    Swim Workouts
  10. 03.27.13 - Wednesday workout

    by , March 27th, 2013 at 10:28 AM (Pete's swim blog)

    600 Warm up

    200 Free
    3 x 50 - :50 Fly/Bk/Br
    3 x 50 - :45 Fly/Bk/Br
    Quick break to open a door and cool off some.

    6 x 75 Up/down fly - 1:10 (:10)
    6 x 75 Up/down kick - 1:10 (:05)
    Started off doing base stroke fly and up/down convert to backstroke. Quickly realized that was a mistake in the heat and changed to free/fly.

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Back - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]
    50 Easy

    8 x 100 - 1:20 (odds free, evens 1st 25 fly)
    50 Easy
    Started off rough but I was making 1:15 on the fly/free at the end

    4 x [25 Hard Fly (2 breaths) - :20, 25 Easy - :30]
    4 x [25 Hard Kick - :30, 25 Easy Kick - :30]
    4 x [25 Hard Breast - :20, 25 Easy - :30]
    4 x [25 Hard Pull - :20, 25 Easy Pull - :30]

    4 x 50 Kick w/ fins - 1:00 Underwater SDK down/easy back
    4 x 50 IM Order - 1:00

    200 Cool down

    (5400 Total)
    Swim Workouts
  11. Week 25 - Wednesday am

    by , March 27th, 2013 at 08:57 AM (After a long rest)
    I felt awful today. I woke with a fever but decided to head to the pool anyhow. I was ok in the warm up, but struggled to get going and by the end of the main set was in world on hurt. My right shoulder is still not right and as I tire it feels very weak, with a little soreness in the joint. It's not to the point I can't swim, but something is wrong with the muscle in the right shoulder.

    Warm up
    1x400 with snorkel
    6x50 catchup on 45

    Main set
    5x100 on 1.30
    4x200 on 2.30
    3x300 on 3.30
    2x400 on 4.30
    1x500 on 5.30

    Warm down
    4x100 free/back by 25 on 1.30
    100 easy

    Total 4700

    After the 200s i put paddles on and still felt really bad. I made the send offs but was hurting and felt terrible.
    Swim Workouts
  12. Middle of the week and I wanted to sleep

    by , March 27th, 2013 at 08:45 AM (Mixing it up this year)
    This was one of those nights got to sleep fine and on time but woke up at 2:30 and laid there until about 3:30 then fell back asleep and did not want to wake up at 4:30.
    Does it ever get any better or is this what old age starts to bring me.

    500 free
    500 free kick w/zoomers

    5x100@2:00 back went 1:51, 1:50, 1:48, 1:45, 1:39
    5x100@1:45 free long and loose w/snorkle, strapless paddles & bouy went 1:29, 1:28, 1:26, 1:26, 1:26

    500 free kick fast pace w/zoomers
    5x100 w/snorkle #1 free catchup drill at hips, #2 free, #3 forward and backward skull, #4 underwater recovery free, #5 free

    Total 3000 yards
    Swim Workouts
  13. Recovery week...

    by , March 27th, 2013 at 12:20 AM (Alex's swim journal)
    The meet results are in from this weekend, so I can take a look at my splits and do a little analysis. My youngest son Aaron, AKA the Lap Counter, also took video of my 400 IM and 100 Back events, so I had some things to look at... maybe too many things to look at! At some point I'll select some of the better quality segments and post short vids on the forums for the butterfly and backstroke lanes to get some feedback. The freestyle looks like it needs a lot of work too, but it's hard to say if what I was seeing (especially on that first freestyle length of the 4IM) was the result of fatigue, trying to catch my breath, or not... the second length, what I can see of it in the video, looked a little smoother. The breast stroke is just really slow and I can tell that I'm still dealing with flexibility issues in my feet, ankles and hips, which is really limiting my kick. My favorite part of the 400 IM footage that Aaron shot is hearing him in the background after the turn at about the 150 mark saying "Aw, come on... it's not over yet!"

    So, here were my splits in the 400 IM:
    Cumulative (Subtractive)
    43.16 (43.16)
    1:41.29 (58.13)
    2:32.80 (51.51)
    3:23.04 (50.24)
    4:25.58 (1:02.54)
    5:22.51 (56.93)
    6:07.42 (44.91)
    6:49.21 (41.79)

    My fly really needs help, but my back and free times were pretty consistent; given what I saw, maybe some technique changes will help me to drop more time in back and free too.

    I'll have to write about my 1650 splits at some other point. For now I just wanted to record my last couple of days of recovery swimming. Monday I did 3000 SCY/64 minutes:

    250 EZ free
    250 br
    250 bk
    5 x 50 fly on 1:20

    1000 on 19:00 (17:10)
    300 back
    300 breast

    400 EZ fr

    Today I did 3100 SCY in about 58 minutes:

    400 EZ swim
    200 Spear drill w/ fins
    200 pull
    4 x 50 free

    3 x thru:
    -500 at threshold (8:05-8:10)
    -100 recovery swim (1:50-1:55)

    6 x 50 free/pull

    Gotta go, but I'll have time to write more tomorrow.