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  1. Tuesday, April 16

    by , April 16th, 2013 at 10:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x (25 scull + 25 EVF free) @ 1:15
    50 EZ
    4 x 50 caterpillar fly drill @ 1:15
    4 x 50 ??
    8 x 25 shooters w/fins
    100 EZ

    Total: 1750

    ------------------------

    Just cruised today. May just go to the gym for a stretch and RC work tomorrow. I have to be at the house for an engineer.

    Teen Fort is on my case about our 400 medley relay. She thinks I'm somehow going the time I did last year after a 3 week taper. Not. I need to rest for a really fast 100 back. Kids ...

    Updated April 17th, 2013 at 02:12 PM by The Fortress

    Categories
    Swim Workouts
  2. Week 28 - Tuesday(Taper week 1)

    by , April 16th, 2013 at 10:44 PM (After a long rest)
    I asked both my kids to come to the pool with me but they decided they wanted to stay at home. I was nervous leaving the house providing the kids with my coache telephone number if anything happened. I ended up getting out during the practice and phoning to check on them, but they did great. This workout was a solid workout. I arrived about 30 mins early and did 20 mins on the Vasa swim bench before I swam. The workout felt good.

    Swim bench
    3x7mins on Vasa

    Swim Warm up
    10x100 IM on 1.30
    10x100 kick on 1.45
    12x75 on 1.05 swum as 25 fly, 50 free

    Main set
    10x100 pull on 1.10 holding 1min
    10x50 kick on 50

    Warm down
    6x200 on 3 mins, odd back, even free DPS

    Total 5600

    I held 1mis on the 100s and managed to drop to 58 on the last 100. I felt strong on this set.
    Categories
    Swim Workouts
  3. Tuesday, April 16, 2013

    by , April 16th, 2013 at 10:03 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube

    *Set 1*
    2000 FR as 200 smooth/200 strong, half CU
    ---200 BK

    *Set 2*
    2x400 FR 1:00 rest
    4x200 FR :30 rest
    8x100 FR :20 rest

    Warm Down
    800 IM
    Dryland bands

    Comments
    Swimming FR as DPS with EVF and a steady efficient kick.
    Categories
    Swim Workouts
  4. Tuesday, April 16 - Another Hard Swim

    Got to the pool just as Ray and Keith started their main sets. So, I jumped in and joined them. The 3100 yards were hard, not quite sprint but hard and probably the fastest 10 200's and 100's I have swam. I was pretty worn out after that, but kept going to get some backstroke and kicks in. Joined Peter and Dave for 50 kicks.

    5x200 Free on 3:00 ( 2:40; 2:40; 2:36; 2:36; 2:36)
    100 Back
    5x200 Free on 3:00 (2:35; 2:35; 2:37; 2:37; 2:39)
    10x100 Free on 1:45 (1:20; 1:18; 1:15; 1:18; 1:17; 1:15; 1:16; 1:18; 1:18; 1:17)
    100 Back
    100 Free
    200 Kick
    3x200 Back wpaddles on 3:30 (<3:00)
    4x100 Back w/paddles on 1:40 (<1:30)
    10x50 Kick on 1:00
    100 Free w/paddles
    2x100 Back w/paddles

    5300 yards
    101 minutes
    Categories
    Uncategorized
  5. Back in the water

    I was back in the pool for a short workout today after a week of being sick and not exercising much at all. The respiratory infection is under control, thanks to antibiotics, and now the race is on to get my lungs clear of congestion before something else yucky decides to set up camp there. I’m exercising at pretty low intensity—anything more than that triggers asthmatic coughing fits, which just end up adding to the congestion and prolonging the recovery. So here’s the mini-workout I did this morning:

    1000 warmup / easy swimming (400s, 200k, 200p, 200s)

    4 x 200 FR, odds pull with paddles, moderate pace, evens swim build to mod-fast

    200 warmdown

    It feels really good to be doing stuff with my body again besides coughing and sniffling!
    Categories
    Uncategorized
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/17/2013

    by , April 16th, 2013 at 02:40 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 x 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100 IM or stroke 2:00

    LCM

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 are fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy

    4750 Y/M
    Categories
    Swim Workouts
  7. Tue Apr 16th, 2013, SCY I AM SO SORE

    by , April 16th, 2013 at 11:28 AM (Ande's Swimming Blog)
    Tue Apr 16th, 2013, SCY

    I am so sore, my brother came to Austin with his wife. She came to walk the Austin 1020 Race. http://www.austin1020.com So on a whim, with out training at all, we entered the race on Saturday & showed up Sunday and did it.
    I walked 9 miles then ran the last mile, here's my data.

    Gun Time 02:24:26
    Chip Time 02:19:53
    Division 10 Mile Open M 45-49
    Class Position 196
    Overall Place 4295
    Gen Place 1529
    Tot Div 4810
    Tot Gend 1633
    Tot AG 207
    1st 6M Rank 4473
    1st 6M 1:27:04
    1st 6M Pace 14:31/M
    4M Rank 3709
    4M 52:48
    4M Pace 13:12/M

    It was fun, we might do more but I am very sore and can barely walk. If I do another think I'll plan ahead and train a bit for it.

    Swam FRI, SAT & MON (arrived late & left early just did part of the practice)
    Lifted FRI


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037


    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Todd, Jim, & Kellie,
    Beside Larry, Brad, Sharon and Jason


    Warm up
    missed it

    Main Set

    4 rounds:
    8 x 25 stroke on a tough interval
    50 easy
    4 x 200 FR on 2:30
    50 easy


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Updated April 16th, 2013 at 04:15 PM by ande

    Categories
    Swim Workouts
  8. 04.16.13 - Tuesday workout

    by , April 16th, 2013 at 10:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are better.

    SCY

    600 warm up

    5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me)
    :15 rest
    5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10
    50 Easy

    5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr)
    :15 rest
    600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace.
    50 Easy
    Got up to 75 fly before the 1:20 pace started unraveling.

    5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br)
    :15 rest
    16 x 50 Pull - :50 2 easy/2 hard
    150 Easy
    Hard pulls were :29-:30. Last 2 were :26 and :27.

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  9. 4/15/13

    200 swim
    200 choice drill
    100 IM kick
    100 IM swim

    8 x 50 kick w/fins AFAP @ 1:30

    4 x 200 @ 3:00
    #1 build to race pace
    #2 middle 100 fast
    #3 negative split
    #4 fast

    6 x 150 @ 2:20
    -125 free build, 25 stroke sprint

    200 EZ pull r/15
    200 scull w/snorkel r/20
    200 EZ pull

    4 x 75 @ 1:30
    -50 stroke build, 25 dolphin kick on back
    -went odds back, evens breast

    200 w/d

    3800

    I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries!
    Categories
    Uncategorized
  10. Breaststroke Day

    by , April 16th, 2013 at 08:53 AM (Mixing it up this year)
    Since 400 IM will be one of my events to work on this year I need to work on my worst stroke, breaststroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 breast pull w/zoomers
    5x100@1:45 free w/snorkles & strapless paddles held 1:30's relaxed
    500 breast kick

    5x100@2:00 odds EZ free evens breast

    Total 3000 yards
    Categories
    Swim Workouts
  11. Monday, April 15, 2013 7:00-9:00pm

    by , April 16th, 2013 at 02:10 AM (Fast Food Makes for Fast Swimming!)
    I was a bit sore today after my work on my house all weekend long. My father and I were busy in the basement fixing a previous owner's up...they cut the floor joists (9 of them!!) to put in a basement stairway access. They had put up a bunch of posts all over, randomly it seems, to keep the top 2 floors up on the house. The house still buckled in the middle though. We broke through the concrete floor, poured new 18" foundations for the posts, and will be continuing work on the beams and posts later next week or so. This old house will be getting another of its many fix-ups. Maybe one day it will be sellable (Fort )

    Well, my back was a bit sore from all the digging out, and hauling sacks of concrete down the stairs, but it'll be worth it later. I just took it semi-easy today in the pool...

    Warmup:

    300 Free (25 EZ, 25 Build, 25 Sprint) ... (or 300 Free)
    (300/300)

    SDK w/ long fins
    4 Rounds of:
    • 200 @ 3:10
    • 100 @ 1:30
    • 50 @ :40

    (1400/1700)

    Main Set:
    Workout lanes were super crowded, so John split us up into a 4 lane circuit set.
    We started in the deep tank -
    15 SDKs underwater cross pools @ 1:00
    5 lengths cooldown
    (250/1950)
    Lane 6
    8 x 100 Back @ 1:40 (made 'em, somewhere around 1:20s, minimal effort)
    100 EZ
    (900/2850)
    Lane 5
    8 x 100 IM @ 1:40 (held 1:10-1:13s)
    100 EZ
    (900/3750)
    Lane 4
    5 x 200 Free @ 3:00
    went 2:10 / 2:12 / 2:12 / 2:10 / 2:06
    Jared made me go first on these...I didn't want to, but I felt better doing all free rather than the strokework stuff earlier.
    100 EZ
    (1100/4850)

    20 x 50 Free w/ long fins and paddles @ :45
    This was just horrible after the 200s that I went all out in...plus flutter kick w/ long fins sucks too.
    (1000/5850)

    300 EZ

    ------------------------
    6150 Yards