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  1. Friday, April 26 - A Yardage Day

    I have slipped back into a yardage mentality, although I am swimming at a faster pace than 6 to 12 months ago. Got to the pool early today. Ray had finished a short warm up and was fixing to start his one and only set for the day. So, I just jumped in and joined him. Later, I almost joined the fast guys, but they were doing 100's on a 1:20 interval and I can't hang with that. After that they finished and I was on my own.

    8x200 on 3:00 (2:41; 2:37; 2:37; 2:37; 2:36; 2:35; 2:35; 2:37)
    2x100 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 Back on 1:40
    2x100 Kick
    5x200 Back w/paddles on 3:00
    2x100 kick
    100 Free
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:30
    10 x50 Back/Free w/paddles on :50

    6000 yards
    115 minutes
  2. Friday, 04/26/13

    by , April 26th, 2013 at 09:20 PM (Workout Swimmer)
    I am so bloomin' tired from weights! OMGoodness, almost every part of my body hurts - even my chest just below my boobs - trying to stretch out my stroke & work on putting in a 6 beat kick, PLUS I bumped up the weights last week, and it's starting to kick in. Feeling better than yesterday for sure, but I am glad I have two days off to recover.

    Swam BESIDE ATAC today

    600 back/free
    5 x 100 breast/free on 1:45
    400 K
    3 x 400 P on 6:15 - I did get in around the 5:40, but decided I needed extra rest
    200 easy
    500 drill free w/fins & snorkel
    500 breast/free
    600 various

    Updated April 28th, 2013 at 11:15 PM by Celestial

  3. Bonus beach day

    I had a disappointing diving session last night—I felt dizzy and headachy, and stayed for just half of practice. I hadn’t been feeling well during the day, but I was eager to get back to practice after having missed a couple of weeks, and hoped that things would feel better once I was out at the pool. They didn’t—I think the lack of sleep over the last week (medication side-effect) finally caught up with me. I felt totally out of my element on the boards. I got some good work done before I bailed, but it was discouraging to travel two hours roundtrip for just 45 minutes of dive time. Ugh—bodies—sometimes it’s can’t live with them, can’t live without them! The only upside to last night was the amazing view of the rising full moon reflecting off the Unisphere as I walked back to the subway.

    Today was a much better day. I awoke this morning feeling much improved, and was able to take some time off to go out to the beach, where I met up with a couple of CIBBOWS buddies for a mid-day swim. The water was around 50, I’m guessing, and I swam to the white building and back, about a mile, my longest swim of the season so far. The water was murky, but fairly flat and very refreshing. The first half of the swim was long, against the current (“Maybe I forgot how far it was?” I kept thinking to myself), but stroking back the landmarks on the beach just seemed to fly by. Warming up on the beach afterwards in the strong sun was delightful. Hoping for more beach time this weekend!
  4. Friday, April 26, 2013 - Miromar Lakes

    by , April 26th, 2013 at 06:28 PM (I swim, therefore I am)
    Miromar Lakes, FL 33913
    Sunny and clear, Humidity 41%
    Air temp 84, water temp 79

    Click image for larger version. 

Name:	Miromar Lakes 2013 5K OW Course.JPG 
Views:	763 
Size:	119.0 KB 
ID:	7456
    2013 USMS 5K National Championships
    Saturday, April 27 - Miromar Lakes, FL

    Warm up:
    LCM@FGCU Aquatic Center
    Dryland Bands
    800 FR Drills and EZ Swim
    8x100 FR on 2:00 *1:18-1:16

    *Set 1*
    Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes

    Warm Down:
    Hang out by the final buoy a few minutes
    Talking, making new friends, hot shower
    Dryland Bands

    The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo.

    I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went.

    It should be a great time tomorrow for all the participants!

    Updated April 26th, 2013 at 07:54 PM by fdtotten

    Swim Workouts
  5. Friday, April 26

    by , April 26th, 2013 at 04:54 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x (25 front scull + 25 free) w/agility paddles @ 1:05
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main sets:

    8 x 25 SDK burst + cruise w/fins @ 1:00
    100 EZ
    4 x 25 free burst + cruise @ 1:00
    100 EZ

    4 x 25 in & outs, fast free turn
    50 EZ
    4 x 25 in & outs back turn @ 100 pace
    100 EZ

    5 x (25 flutter kick w/board & fins @ 100 pace + 25 EZ) @ 1:15
    -- 11 high-12 flat
    100 EZ

    5 x (25 AFAP w/fins + 75 EZ) @ 3:00
    -- 3 free (10 lows), 2 breast (12-13)
    100 EZ

    2 x broken AFAP 100s w/fins + 200 EZ
    -- 25s @ :30
    -- backstroke kick, 43
    -- IM, 44 (very fast for me)
    100 scull

    Total: 3700


    Last hard workout before I start my nationals taper! I've swum 9 days in a row, so tomorrow will be an off day. I feel like I successfully bumped it up this week after resting hard last week. I've never tried this approach before Nationals before, but I'm confident I will be fine.

    I liked what Kevin Doak had to say in Swimmer's Center Lane feature -- you'll get faster by doing lots of 12.5s @ 1:00 with "platinum speed." I've done a lot more of these since I started writing the HIT workouts and feel it's made a big difference for me.

    My parachute is really shot. The cord ripped and I retied it, but now it's short and my feet hit it sometimes. So I decided to invest in the drag fly: Here's a goswim vid on what you can do with it:

    Updated April 26th, 2013 at 05:07 PM by The Fortress

    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -04/29/2013

    by , April 26th, 2013 at 04:01 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30
    4 X 50 :50
    Two rounds

    2 X 200 kick 4:15
    2 X 100 kick 2:15
    1 X 100 swim

    3 X 100 2:00
    1 X 200 free 4:00
    Four rounds.
    100's: #1 50 fly/50 back #2 50 back/50 breast #3 50 breast,50 free


    12 X 50 1:20 choice
    odd: easy
    even: fast

    WARM DOWN: 4 X 50 easy

    4500 Y/M
    Swim Workouts
  7. 04.26.13 - Friday workout

    by , April 26th, 2013 at 03:44 PM (Pete's swim blog)
    Swam w/ Dave, Dave, Andrey and Andrew. Looks like I've got the oddball name again. Strength lasted longer today but I'm still not 100%. Maybe I'll be better next week.


    600 Warm up

    8 x 75 free - :59->:52
    50 Easy

    400 IM (4 x 100 IM) - 7:00
    8 x 75 pull - :57->:50
    50 Easy

    400 IM (2 x 200 IM) - 7:00
    6 x 100 - 1:20 (1st 25 stroke)
    50 Easy

    400 IM - 7:00
    4 x 100 Kick - 2:00, descend (1:35->1:26)

    200 Cool down

    (4350 Total)
    Swim Workouts
  8. Workout 04/26/13: noon

    by , April 26th, 2013 at 03:10 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill

    16 x 50 on :60
    - 4 kick
    - 4 quarter's strong
    - 4 burst/cruise second lap
    - 4 drill

    300 loosen and out
    (Solo/Rec/1700 yds/40 min)

    Glad that I skipped swimming yesterday before work, need the extra sleep. This morning I brought my motorcycle to the shop for service, and will have to have both tires replaced in order to get it inspected (I knew that was coming). Oh well, when on two wheels safety is paramount.

    I happy to announce that we currently 34 swimmers for the meet tomorrow (one more entry came in the mail today).
    I am expecting a few day-of entries, and have sent some emails out keeping everyone informed of our progress towards the meet. Looks like a gorgeous day is in store, so my hope is that after the meet (lunch time), folks will spend the day exploring our town and the neat mix of history/shopping/food/etc that we offer here. I am entering:
    - 100 Back (this should be a treat)
    - 500 Fly (facebook challenge with the age group swimmers)
    - 100 Fly (only 1 other swimmer is signed up, so what the heck)

    Now to get my motorcycle, help out with a kids ministry activity tonight, then get rested for the big day tomorrow!
    Swim Workouts
  9. Week 29 - Friday(Taper week 2)

    by , April 26th, 2013 at 09:31 AM (After a long rest)
    Today's work out was a low yardage, high intensity, long course meters workout. During one of the fast sets there was some miscommunication in the lane and I almost had my arm taken off by one of the other swimmers. I have a nice bruise and was left with a Charlie horse for about 10mins. I am glad it happened now and not the week of nationals. There is no permanent damage and despite a lovely purple bruise on my left bicep all is well.

    Warm up
    400 with snorkel
    6x50 catchup
    12x50 kick on 55 with fins

    Main set
    2x(200 swim on 3 DPS, 2x50 fast on 2mins)
    200 easy
    4x100 from block on 3mins fast(this is where I had my accident on #1)
    200 easy
    50 from the bloc

    Warm down
    400 easy

    Total 3150

    My accident happened on the turn on the first 100 of the 4x100 set and I ended up one arm swimming the second 50 of the 100. The rest of the 100s I went 1.04(still feeling the affects of the crash), 1.02 and 1.01. The 50 I went 27. All these were good for me swimming long course.
    Swim Workouts
  10. OK so I couldn't make another day without paddles

    by , April 26th, 2013 at 09:16 AM (Mixing it up this year)
    I just had to atleast pull out the strapless finis paddles today for an easy swim. I will be swimming the 1500 Free tomorrow in a USA meet in Charleston, SC. Hopefully it will go well.

    500 free
    500 free kick w/zoomers

    10x100@2:00 free w/strapless paddles & bouy 80% went 1:44, 1:40, 1:40, 1:40, 1:39, 1:38, 1:39, 1:35, 1:31 I could help myself on the descend at the end, goal was to just keep it loose and comfortable felt great

    500 free kick w/zoomers
    500 free

    Total 3000 meters
    Swim Workouts
  11. Thursday, April 25, 2013 5:30-7:30pm

    by , April 26th, 2013 at 12:48 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very very light day in terms of attendance. There was some kind of school activity that took away 2/3 or so of the Black Group tonight. I didn't mind, because I got a lane to myself, and really got to treat the night as a taper, and John worked with me on it as well.


    600 (25 Free/25 V-sit scull)

    10 x 50 Tombstone Flutter Kick @ 1:30 (held ~1:05s)

    Main Set - 2 Groups that we rotated 3 lanes at a time:

    1st set:
    6 x 200 Choice Stroke @ 5:00 EN3 work, 31+ HR/10 sec. - go FAST!
    • I modified slightly, but with the same general theme:
    • 2 x 200 Free (went 2:06/2:06)
    • 2 x 200 Free Broken @ 100 for :15 sec. (went 2:05/2:03)
    • 2 x 200 Free Broken @ 50s for :10 sec. (went 2:00/1:57)

    100 EZEZ

    2nd set:
    20 x 25 Bucket Pulling w/ paddles & buoy @ 1:30

    • John had me do something entirely different -
    • 20 x 25 Free @ 1:30 Odds EZEZ, Evens AFAP w/ overkick (these I held :12s, maybe even close to an :11)
    • He said I was looking very good on these

    100 EZEZ

    16 x 50 Free w/ paddles and fins @ 1:15
    Odds EZEZ, Evens FAST - but use the paddles to go, don't rely on the fins

    • I didn't have my fins today, but borrowed some of the zoomers from the pool
    • went :25s pretty much for all the fast ones
    • was racing a 15 year old girl in the next lane over who was very fast...she had long fins on which helped too. I'm sure I would have probably gone slower with long fins on freestyle
    • The last one we were in the high :23/low :24 range and neither of us wanted to lose. Not sure who won it though.


    200 Cooldown

    4000 Yards

    Now that's a good way to start tapering. I had fun with it, and went really fast on my swims too! Just need more rest, and less work at work. I can at least fix the resting is going to be there whether I like it or not. Good thing we're getting close to finishing our installation/fabrication project on part of the cherry room, 'cause I'm getting too many welding spark burns! Oww!