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  1. Week 25 - Thursday

    by , March 28th, 2013 at 10:17 PM (After a long rest)
    The pool is closed from tomorrow for Easter so I decided to do a full workout tonight as opposed to dry land and loosen up swim. I had a stomach bug yesterday and missed last nights swim so was not expecting too much, but I actually felt pretty good tonight. My shoulder is feeling a lot better.

    Warm up
    400 swim with snorkel
    6x 50 catchup drill on 45
    4x100 with snorkel on 1.20
    100 easy

    Main set
    This set was done with buoy and paddles
    5x100 on 1.20
    4x 100 on 1.15
    3x100 on 1.10
    2x100 on 1.05
    1x100 on 1 min

    100 easy

    12x50 swum as 3x(50 easy, 25fast25 easy, 25 easy 25 fast, 50 easy)

    6x100 kick with fins on 1.30 holding 1 min

    Warm down
    200 easy

    Total 4200

    I decided to concentrate on DPS in the warm up and not trying to go to hard to quickly, which seemed to really help. My right shoulder still feels weak, with some stiffness but luckily I had no pain tonight. Hopefully a long weekend will help these old joints too. Two more weeks of hard work and then i start my first taper in 20+ years. Next week I am off work and plan on doing some hard focused sessions in the form of a mini camp(I may get to do 3 a days if the body will hold up).

    Updated March 28th, 2013 at 10:24 PM by StewartACarroll

    Swim Workouts
  2. Thursday, March 28, 2013

    by , March 28th, 2013 at 09:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 54, Water temp 80
    Sunny, humidity at 62%

    Warm Up
    Dryland band stretches 10 min
    400 FR
    400 FR w/agility paddles-bouy-tube
    400 FR as 4(25/RA, 25/LA, 50 CU)

    *Set 1*
    1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast)
    ---300 BK

    *Set 2*
    1000 FR on 1:00 rest
    As 5 (50-Steady/100-Strong/50-FAST) right into...
    4(6x50 on :45, :30 rest) *39s-38s
    ---200 BK
    ---200 FR

    *Set 3*
    2000 FR w/buoy-tube-agility paddles
    As 4 (200-Steady/300-Fast)

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

    The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
    Swim Workouts
  3. March 28, 2013 & Meet Report

    by , March 28th, 2013 at 09:24 PM (Workout Swimmer)
    Had a great time at the St. Pete meet - so fun being part of a team!! Was on 4 relays with Team Blu Frog & had so much fun meeting new people! Had a girl on my team with my name, too! How fun is that?! There were 3 Celeste's at the meet - another oddity! I did fairly well on my IM's and had super fun doing the 50 free & 50 breast - definitely gonna enter those again - maybe even a 50 back and/or fly!!

    This week I've been getting back into it - started back at weights after a week off - starting to bump up the amt I lift as well. Skipped practice on Wed - so flippin tired of waking up and finding out it's 29 outside. Fortunately, the kids had spring break last week while I was tapering, so while I get back into it, the kids yardage & intensity is being gently increased as well. Next week we'll probably be back in full swing.

    Seriously thinking about doing whatever it takes to get to a meet a month - relays and racing every month makes racing so much easier - you just seem to automatically GO! Anyways, today's workout: went to Kinetix - about 40 mins, then to the pool for a solo workout:
    500 back/free
    2 x 250 P w/snorkel
    300 breast/free
    10 x 50 kick @ 1:05 no zoomers
    5 x 100 P @ 1:30 held under 1:15's
    300 breast/free
  4. Ouch! Thursday, March 28

    by , March 28th, 2013 at 07:38 PM (The FAF AFAP Digest)
    Drylands in Primitive Gym:

    low row, 80 x 4 x 8
    leg extensions, 60 x 4 x 8
    extreme angle iso squat w/25 lb DB, 5:00
    goblet squats, 45 x 3 x 12
    Lunges w/20 lb DBs, 2 x 15
    Seated twisters w/25 lb DB, 3 x 25
    long arm crunches, 2 x 50
    Crunches on you ball w/feet on wall, 3 x 15
    alternating hammers w/15 lb DBs, 3 x 25
    RC/scapular, 10 m


    1000 EZ in hotel pool


    Got in the workout before my crash landing today. I was body surfing and must have caught the wave wrong (or it was too powerful). I got flipped and slammed, really hard, into the ocean floor on the mid back right side. Wow, it hurt. Not sure I could have done any free today after that. Immediately gulped 4 Advil and plan to stay on that diet for a couple days. When it happened, I remember thinking "at least it wasn't my shoulder." I'm somewhat worried that I may have bruised some ribs.

    One more day in paradise!

    Updated March 28th, 2013 at 07:55 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  5. Easy morning swim

    This morning I swam an easy 5k workout at the Y with a friend. We had a lane to ourselves for all but the first 100 or so of warmup. In contrast to Monday, today the long set seemed easy and gentle on my body. Hereís how it went:

    1000 scy warmup (400s, 200k, 200p, 200 IM d/s)

    IM-is-initially-outnumbered-but-perseveres-and-outlasts-the-FR set
    1000 (4 x (200 fr + 50 stroke), stroke IM order)
    800 (4 x (150 fr + 50 stroke), stroke IM order)
    600 (4 x (100 fr + 50 stroke), stroke IM order)
    400 (4 x (50 fr + 50 stroke), stroke IM order)
    200 IM (4 x (0 fr + 50 stroke), stroke IM order)
    [We took about :30 to 1:00 rest between swims.]

    1000 pull with paddles

    50 dolphin-dive warmdown

    The IM set was very calm and relaxingóIím often annoyed by all the turns when swimming scy, but today they seemed to put me in a pleasant trance. I had to remind myself to count every now and again.

    Afterwards I went upstairs for weights and stretching. Iím still a little sore in my triceps and upper arms from the diving, but itís much much better. The bruises are fading too.

    My legs and abs seem completely recovered, just in time for tonightís diving practice. A few months ago some videographers came to one of our practices in order to get some footage of adults diving to include in a music video. This week we finally saw the result: I didnít make it to the final cut, but there are a few cool shots of some of my teammates going off the boards and breaking through the water. I may not be on Splash, but I definitely dive with stars!
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -03/29/2013

    by , March 28th, 2013 at 02:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #7
    WARM UP:
    2 X 250 4:00
    2 X 150 2:15
    2 X 100 1:30

    4 X 150 3:00
    100 kick/50 swim
    Fins optional

    5 X 100 2:15
    Choice. Perfect technique swim

    $$$$$$$$$$RACE PACE SET$$$$$$$$$$

    3 X 200 Broken @ race pace 7:00
    Choice. Broken :10 @ each 50

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

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  7. 03.28.13 - Thursday workout

    by , March 28th, 2013 at 10:55 AM (Pete's swim blog)
    Swam w/ Dave and Roger. Pool temp back down to 85 from yesterday's 88. Felt much better.


    600 warm up

    200 IM - 3:00
    200 IM - 2:55
    200 IM - 2:50
    200 IM - 2:45 (2:43)
    200 Pull - 3:00
    200 IM Kick - 5:00
    200 Free - 2:40
    200 Free - 2:35
    200 Free - 2:30
    200 Pull - 3:00
    200 IM Kick - 5:00 (did 250)
    200 Free - 2:20 (2:19)
    50 Easy

    20 x 50 Kick/Pull - 1:00 (did mostly 50 kick)

    12 x 25 - :30 odds no breath, evens easy
    16 x 50 - 1:00 IM Order, last 4 on :50

    200 Timed Kick (did free - 3:35)

    200 Cool down

    (5600 Total)
    Swim Workouts
  8. Have work out hard enough to work off the lunch I have plann

    by , March 28th, 2013 at 08:49 AM (Mixing it up this year)
    We have our Easter Lunch at work today and I wanted to make sure I could eat what I want at this meals so had to work hard enough to already have worked it off. Tomorrow will be another hard one to work it off too.

    500 free
    500 free kick w/zoomers

    broken 1650 free (11-10-9-8-7-6-5-4-3-2-1-) @:05RI w/paddles & bouy went 22:55

    500 free kick w/zoomers fast pace
    300 free drills
    200 free EZ

    Total 3650 yards
    Swim Workouts