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  1. Friday, April 12, 2013

    by , April 12th, 2013 at 10:47 PM (Workout Swimmer)
    This morning was awesome! Woke up 2 minutes before the alarm went off - pool water was pleasantly cool, and I wasn't achy - in fact, I actually did workout the way I remember doing it.
    500 back/free
    500 locomotive pull
    300 locomotive kick
    5 x 100 something - don't remember
    200 stroke/free, drill/swim by 25's
    12 x 100 @ 1:40, one minute rest after #11, sprint #12
    200 easy
    500 P w/snorkel
    500 P
    6 x 50 kick no fins
    2 x 100 easy
    Total: 4900

    Beautiful morning swims!

    I Think I've figured out how to do weights & swim. Swam after weights yesterday - slow & crappy, but I swam. Today just as we started the first kick, I ate 3 shock blox, after the kick, I ate the rest. I was not achy at all today, and although I was slightly slower than usual, I did much closer to my usual pace in workout. Big success in my book!
  2. Workout 04/12/13: eve

    by , April 12th, 2013 at 08:12 PM (Maple Syrup with a Side of Chlorine)
    The strange day/week continues. Got to the pool, guard runnijg late due to track practice. (I know, but it is true ). My hour swim cut down to 30min was not horrible, as we did some group sharing in the back hallway. Planned to do a IM test set from PWB, but did the first part only and got out.

    200 fr
    4 x 50 IMO on 1min
    200 ez
    200 IM
    200 ez and out
    (Solo/Rec/1000 yds/15 min)

    Not that the times were spectacular, with 4 people in the lane, but I guess my watch didn't save the splits. Poo.

    Had grilled cheese and tomato soup for dinner, thanks to Lena.
    Swim Workouts
  3. 4|12|13 Swim-Drylands-Swim

    Forgot what I did - about 1000
    Dryland stuff
    - Weights - Every muscle group
    - Plyometrics - Depth jumps from about 20"
    - *Sprint Run/Walk - 10 x 20 steps (8 seconds) @ 1:00
    • Not a full sprint effortwise, although I did fire up the II b system (just an old man trying to run fast)
    • No injuries or soreness - a very good thing
    • HR did not exceed 135 BPM

    *I am not a runner or enjoy running in any regard. Unfortunately, I am required to run 1.5 miles, among other stuff, once a year for a "fit test" which will occur very close to peak LCM, and I wish to have no conflict. I also like to score near perfect.
    500 free WU WFS
    8 x 50 fr @ 3:00, DFS 25 hypoxic fast/25 easy
    • 14's on the fast

    4 x 25 @ 1:00 HUDKF WFS
    500 Drill WFS
    • 25 scull/25 paddle

    200 popov drill
    500 FK
    • 12:45

    400 FK WFS

    Updated April 13th, 2013 at 10:13 AM by __steve__

  4. Friday, April 12

    by , April 12th, 2013 at 06:51 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    4 x 50 front scull w/agility paddles
    4 x 50 free, EVF emphasis
    50 EZ

    Main Sets:

    4 x through
    8 x 25 burst + cruise @ 1:00
    50 EZ @ 1:00

    50 EZ

    2 x (25 AFAP free w/fins from push + 75 EZ) @ 3:00
    -- 10s

    8 x 25 w/chute & agility paddles
    -- 2 breast pull, 2 back, 4 scull
    100 EZ

    Total: 2600


    Had to swim at SpringHill today, and the pool was uncharacteristically packed for 2:00 pm. So I couldn't do much, and was tired anyway. Though bursts in and of themselves are easy, 32 of them is almost 500 yards of explosive work. Had a deep tissue massage after the workout. Ouch! The legs were painful, and I apparently had a lot of knots in the scapular area.

    Done with the chute until after Nationals!

    Still no word on our buyer's structural engineering report.

    Off to dinner with friends shortly.
    Swim Workouts
  5. Friday, April 12, 2013

    by , April 12th, 2013 at 06:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30
    2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest) desc by round
    *1)34s, 2)33s, 3)32s, 1:00 rest - right into...
    100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down
    *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    4x400 FR on 6:00, w/buoy-tube-agility paddles
    *5:22, 5:24, 5:21, 5:19
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    2000 FR as4(200 Smooth, 300 Strong) Focus points;
    -Consistent EVF on DPS w/breathing 2RS/2LS
    -Steady moderate six-kick with pull
    -Build second 25 of each 50
    -Maximize turn pushoffs/streamline

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day.

    Neural Fatigue and Swimming

    Updated April 12th, 2013 at 06:37 PM by fdtotten

    Swim Workouts
  6. Workout 04/12/13: noon

    by , April 12th, 2013 at 03:53 PM (Maple Syrup with a Side of Chlorine)
    Wednesday before work I was able to sneak in 1600 yds in 25 minutes, which was a nice treat. Busy couple of days, along with some issues at home has led to sleepless nights and a bit of stress. It was nice the beginning of the week (like, in the 60's with sunshine), but now it is 38 with sleet, an overcast day to go along with my mood.

    400 FR w/ snorkle, 400 Back, 400 IM w/u

    10 x 75 on 1:10
    - 25 Kick/25 FR Fast/25 pull

    100 FR/100Bk/100 FR continuous with Agility paddles
    Put the snorkel back on:
    - 4 x 50 Quarter's Strong FR on :45
    - 100 Kick, 100 Pull with buoy
    - 4 x 50 FR FAST on :40 (28, 30, 29, 29)
    - 100 Kick, 100 Pull with buoy
    - 4 x 100 Quarter's Strong FR on 1:30
    - 100 kick, 100 Pull with buoy
    - Take off snorkel

    50 Breast (working on underwaters) and out
    (Solo/Rec/3700 yds/60 min)
    Such a nice release to get into the water and swim today. Like many, I find that my stress level goes up a bit when I can't hit the pool. Sometimes it is nice to think about not thinking very much, and just go. Planning to swim again tonight.
    Swim Workouts
  7. 04.12.13 - Friday workout

    by , April 12th, 2013 at 10:36 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Didn't sleep well last night. Kind of dragging this morning and didn't get going very quickly.


    600 Warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30

    5 x 200 - 2:45 Convert Free->IM
    100 Easy
    This was supposed to be all IM. We changed is so we would have a chance at making the set. The last 2 were all IM. I made 2:48 and 2:50 . I should be able to do this set but something wasn't working right today w/ my strokes.

    5 Rounds of:
    * 100 Up/Down kick - 1:30 (:05)
    * 100 Pull - 1:30
    * 100 Up/Down kick - 1:30 (:05)
    * 200 - 3:00 Convert Free->Fly
    50 Easy
    Made 200 fly on 2:55. Not too bad but it wasn't as smooth as it was earlier in the week. Maybe I'm just tired.

    6 x 25 Free - :30 One no breath
    6 x 25 IM Order, no free - :30 One no breath
    :30 Equipment break
    6 x 25 kick w/ fins - :30 One no breath
    6 x 25 kick w/o fins - :30 One no breath

    200 cool down

    (5450 Total)
    Swim Workouts
  8. Week 27 - Friday AM

    by , April 12th, 2013 at 09:30 AM (After a long rest)
    I had a conference call to discuss a project with our Korean partner last night at 10pm and I went to bed a couple hours later than usual. The alarm went off what felt like 15 minutes after I went to bed, but in reality it was 4.30am. This morning was setup as long course(when I left last night it was still short courseso someone spent a lot of time late last night converting the pool over). This morning felt ugly, even though the times were not too bad. My shoulders were stiff and I never really loosened them up.

    400 swim with snorkel
    6x50 catchup drill on 1 min
    600 free breathing every 5 with good streamline turns
    12x50 AFAP on 1min
    100 easy
    6x100 AFAP on 2min
    100 easy
    8x50 with fins on 50, 25 underwater, 25 free
    100 easy
    200 with fins no breath 25, AFAP 25, no breath 25, AFAP 25, no breath 25, AFAP 25, AFAP 25, no breath 25
    100 easy

    Total 3600m

    I went 32s on every 50, 1.06 on the 100s

    Updated April 12th, 2013 at 09:37 AM by StewartACarroll

    Swim Workouts
  9. Long Course day and just got in to feeling my pull

    by , April 12th, 2013 at 08:43 AM (Mixing it up this year)
    This was a day to just feel my stroke in the water. That was for everything I did.

    500 free
    500 free kick w/zoomers

    10x100@2:00 free w/strapless paddles & bouy went 1:40, 1:36, 1:35, 1:35, 1:35, 1:35, 1:34, 1:34, 1:34 and don't know on last one since someone jumped in my lane going the wrong direction when I was clearly circle swimming.

    500 free long and loose w/snorkle
    500 free kick w/zoomers strong

    Total 3000 meters
    Swim Workouts
  10. Thursday, April 11, 2013 7:00-9:00pm

    by , April 12th, 2013 at 02:11 AM (Fast Food Makes for Fast Swimming!)
    Had a substitute coach tonight. John actually is using Thursdays for the next few weeks to do a "coach swap" among the 4 practice groups, so everyone will get to work with a different coach for a bit. Tonight, we had Darcy, who is our coach for the younger age groupers (group #2 of the 4) on the team. She chose to focus on stroke drill/technique work with us tonight, with a bit of fun stuff in the drills as well.


    400 Free
    300 Drill (did 200 Fly, 100 Free)
    200 Kick w/ board
    100 Free

    2 Rounds of:
    • 2 x 150 Kick (1st round no fins, 2nd round SDK w/ long fins) @ LIFO
    • 4 x 75 Drill @ 1:10 (did odds Fly, evens Free)
    • 8 x 25 Swim @ :30 Odds Fly, Evens Free


    At this point she mixed us up among the 6 lanes so that we were all with different people than normal, and began doing various different drills and swims with the 3 strokes (besides freestyle).
    All 25s...

    Fly and Back was focused on SDKs,
    Also on Fly was fast kicking with getting our butts up
    Backstroke we did laneline pulling drills, holding objects on our head to prevent head movement, other kicking drills for body position. (Note: my backstroke hasn't been changed a bit)
    Breaststroke did some opposite side isolation swimming (grab right hand to left foot behind back and swim). This really lets you know if you have a weak side to your stroke. My left leg does almost nothing this way. It also tells you if you're trying to overcompensate one way or the other.

    All during these 25s, the lanes were getting green marks on the whiteboard next to our lanes. We weren't sure what these marks were for, but assumed they weren't good. At the end, she explained that the green marks were for breaking the "pet peeves" of her and the other not leaving from the wall, not finishing your swim to the wall, first stroke breathing off wall (after streamline come up and breath before a stroke), etc.
    Our lane had 4 marks...
    Each mark was worth 5 pushups.
    20 pushups! Had I known we were playing for pushups per lane, I would've tried to earn more of them.
    (~1500 yards of drills & swims/4300)

    200 cooldown

    4500 Yards