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  1. Friday, April 5, 2013 5:00-6:15pm @ the Y

    by , April 5th, 2013 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    Lap swim session again at the Y. It'll be nice next week when the swim practices get started again. I'm feeling good in the pool again now though. The first part of the week I was halfway sick and trying to do too much too fast after my vacation. I took yesterday off altogether and then went in for a little swim with some effort tonight.


    200 Free
    200 Back
    200 Kick w/ board
    200 Back
    200 Free

    Swedish 1:01 50s SDK w/ long fins
    Started on the :01, with the goal to beat the upcoming :60/00 on the pace clock on each one. It's easy at first, but when you get closer to leaving on the :30, it's pretty tough.
    Did 30 x 50 SDK w/ long fins. Made them all on the "goal" of beating the second hand on the pace clock to the :60
    It did get a little tough near the end, but with the 1:01 interval, there was plenty of recovery time

    100 EZ swim

    10 x 100 Free Pull
    1 @ 1:30
    2 @ 1:25
    3 @ 1:20
    2 @ 1:15
    1 @ 1:10
    1 @ 1:05
    made them all, started @ 1:10, held 1:08s in the middle, then 1:07, and finally 1:04.

    10 x 50 Kick w/ board
    4 @ 1:00
    3 @ :55
    2 @ :50
    1 @ :45 missed it

    100 EZ

    4200 Yards

    Going to Idaho tomorrow for the meet. 2 day LMSC Champs. We'll see how I do. I'm feeling pretty good in the pool tonight, and after the gun goes off it'll be time to race no matter what. Here goes nothing...
  2. 4|5|13 Distancia Sin Basura


    97 x 50 @ 1:00, WF
    mixture of drills, snorkel use, various kicking, a few fast 25's and so on, but maintained the 50/1:00 interval

    Then did 650 of sculling

    5150 M

    Just 4K will go in the gtd log since fins were used most of the time. Shoulders did get a little fatigued,but no pain and no looseness, which is good. Usually have issues by 3-4k, not this time
  3. Friday, April 5, 2013

    by , April 5th, 2013 at 05:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp , Water temp 79
    Overcast and raining, humidity at 94%

    Warm Up
    Dryland band stretches 10 min
    200 EZ FR DPS
    4x50 on 1:00 FR-CU *41s
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:19s
    4x50 on 1:00 FR desc 1-4, *37-36-35-34

    *Set 1*
    1000 FR on 16:00, broken as 200~3:00/4x50~:50/200~2:50/4x40~:45/200
    *2:45, 39-38-38-38, 2:43, 38-38-38-38, 2:42, right into...

    2(500 FR on 7:30, 3x100 FR on 2:00, 4x50 on 1:00) w/buoy-tube-agility paddles
    *6:48, 1:21, 1:20, 1:19, 38-38-37-37
    *6:43, 1:20, 1:19, 1:19, 37-37-37-36
    ---200 BK
    ---200 FR Kick w/snorkel-fins

    *Set 2*
    5x200 FR on 4:00 w/fins, negative split 100 on 1:15, + 1 second 2nd flip turn

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Due to early morning heavy rain, thunder and lightning I arrived later than usual to the FGCU Aquatic Center. I was unmotivated swimming solo in the ongoing rain as the only swimmer in the pool.

    While not sore, but yet feeling not so energetic in the water I labored my way through Set 1 in the broken 1000 then found more feel for the water during the pull set. Decided to do the 200s with the fins and at least enjoy going faster.

    The lifeguards wearing parkas, hoodies, jackets, etc., rotated shifts watching me from the guard chair under the umbrella as the rain just kept coming down. Then as I was finished, and pulled myself out holding the starting block onto the pool deck, and the guard was getting off the chair, several more swimmers appeared on deck to get in!
    Swim Workouts
  4. Week 26 - Friday PM(training camp day 5)

    by , April 5th, 2013 at 05:28 PM (After a long rest)
    I arrived at the pool this afternoon with the pool setup for LCM which in itself is just fine, however i believe this was the straw that finally broke me. This afternoon was miserable! Utter hell in the water. Luckily no injuries or anything long lasting, just dead tired the whole way. I started with weights and the vasa bench and then did a long workout with descending 300s which i never really got into despite my best efforts.

    4 rounds(10 reps per machine increasing a plate per round and no rest between rounds, bench press, seTed row hands inside, seated row hands outside, leg extension, lower back, rear leg extension, military press, lat pull down hands inside, lat pull down hands outside)

    10 mins on vasa swim bench



    1000 swim with snorkel
    12x50 on 1min drill swim by 25

    Main set
    3x300 on 3.40 descend 1-3
    4x100 kick on 2 min
    3x300 on 3.30 descend 1-3
    4x100 over kick on 1.30
    3x300 on 3.20 descend 1-3
    4x100 AFAP on 2min

    400 IM

    Total 5900m
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout -04/08/2013

    by , April 5th, 2013 at 04:28 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #13

    WARM UP:
    2 x 250 4:00
    2 X 100 1:40

    1 X 400
    Rest :20 @ 200
    Choice, fins optional

    4 x 50 kick 1:15
    1 X 100 swim

    4 X 75 1:20 choice
    50 perfect stroke/25 fast

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


    Sprint/Middle distance swimmers:
    10 X 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to race pace


    Distance swimmers:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. With a smile and a ribbon . . .

    This morning I swam at Riverbank with a couple of friends, plus a hundred thousand other folks. It was crowded, in part because one of the pool my team and others uses for regular workouts, John Jay, has been closed this week. The combination of crowded lanes and my general listlessness made for an uninspired workout. Worse, my two pals were diligently swimming 700s, so I couldn’t even catch them at the wall very often for chatting. Luckily there were plenty of other swimmers I knew up there who were feeling social, so I got in some frequent talking breaks during the following:

    700 lcm warmup (400s, 200k, 100p)

    500 FR, with speed-play
    600 FR with some backstroke lengths
    [Here I gave up on the everlasting would-be 700s and decided to try some sprinting instead.]

    12 x 50 (25 sprint, 25 easy): odds K, evens S, 1-4 FL, 5-8 BK, 9-12 FR

    10 x 100 very gentle swimming [These felt really good.]

    I blame the big pink ribbon in my pull buoy for inducing the following ear worm this morning, which I initially found annoying. But somewhere during the sprint set my annoyance with this cloying song grew so great that I had to laugh, and so I eventually ended up (yes) smiling to myself as the song played on in my head during the last half of my swim. Here it is, for everyone else’s enjoyment:

    Earlier this week I planned to order some more swimsuits for the spring, but I made myself clean out my swimsuit drawer to see what I had first. Big mistake—I think my next swimsuit purchase will be a couple of age groups down the road. (But maybe I can use that hypothetical money I will save to buy one of these fabulous mermaid tails!) For years I had a bad habit of buying grab-bag suits, then tucking the ones I didn’t like away for “later." Luckily, tastes change, and I was able to find a few that I like now, or that somehow just got lost in the shuffle. Another discovery—worries about lycra material deteriorating whether you wear suits or not seems to be overblown. Maybe it does—I have a friend in the fashion industry who recommends keeping unworn suits in the freezer—but the process must take a while. I found one suit with a Goodwill Games 1998 logo on it that seemed to be just fine. Of course, it’s a zip-back suit, and I don’t play polo anymore, so I’m not sure when I’ll wear it, but the material seems to have held up well.

    So today's new suit was all vivid blues and greens, with big flowers on it—I am willing spring to be here by wearing the brightest colors I can, but the weather is not listening. I feel like the anti-Grinch, whose best efforts to make the season arrive are stymied by grumpy cold winds that just won’t go away. But I’m going to win out in the end—and indeed might be already, as it’s turned into a beautiful sunny afternoon. Here’s to the power of flowery swimsuits!

    Updated April 5th, 2013 at 04:58 PM by swimsuit addict

  7. Friday, April 5

    by , April 5th, 2013 at 03:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ SpringHill:

    Warm up:

    550 various
    5 x (25 scull + 25 free) w/agility paddles @ 1:00
    50 EZ
    8 x 25 shooters w/fins @ :35
    50 EZ
    5 x (25 fly w/agility paddles + 25 EZ) @ 1:00
    50 EZ

    Main Sets:

    8 x 25 burst + cruise (free flip SDKs -- rotate back to right side to belly)
    100 EZ

    5 x 30 max rest
    -- dive off side w/chute & fins and SDK to 15 m, cruise back
    -- this is very hard (if you use a big chute), but so great for starts
    100 EZ

    8 x (25 AFAP + 75 EZ) @ 3-4:00
    3 = back from blocks at the top (13s)
    1 = free dive off side (12)
    3 = free w/fins from a push (10s)
    2 = breast w/fins from a push (13 flats)
    50 EZ

    5 x 20 in & outs, fast free flip
    50 EZ

    8 x 25 w/chute @ 1:00
    -- 2 breast pull, 2 back, 2 torque drill, 2 scull
    50 EZ

    Total: 3250


    Whew, kinda tired from 6 days in a row of swimming. I opted to work on sprinty things -- starts, turns, fast 25s today. Taking tomorrow off. I deserve it if I must say so myself. :-) My house is excruciating clean. You would never know children live here. Off to Pittsburgh shortly!
    Swim Workouts
  8. 04.05.13 - Friday workout

    by , April 5th, 2013 at 10:56 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny.


    600 warm up

    2 x 100 Free - 1:30
    2 x 100 IM - 1:30
    2 x 100 Stroke - 1:30 (Fly - 1:22, Bk - 1:29)
    1:00 Rest
    4 Rounds of:
    * 75 Pull - 1:00
    * 25 Fly - :30 (No breath - ok... I was taking 2 breaths on this)
    * 200 IM - 3:00
    * 25 Fly - :30 (No breath - took 2 on these as well)
    * 75 Pull - 1:00
    100 Easy
    This was pretty tough. Pulls were :52-:55 and IMs were all about 2:50. Felt like I was on the edge of oxygen debt most of the time.

    200 Fly Kick / 1:00 Rest
    200 Bk Kick / 1:00 Rest
    200 Br Kick / 1:00 Rest
    200 Fr Kick

    32 x 25 - Odds easy free @ :30, evens hard stroke/IM order @ :20

    3 x 100 Bk pull - 1:30

    2 x 50 Scull w/ paddles - 1:15
    4 x 50 Kick w/ fins - 1:00 (Underwater sdk down/back easy)
    2 x 50 Scull w/ paddles - 1:10

    200 Cool down

    (5400 Total)
    Swim Workouts
  9. Week 26 - Friday AM (training camp day 5)

    by , April 5th, 2013 at 09:25 AM (After a long rest)
    I had a really rough nights sleep, waking in a cold sweat at around 2am. I ended up getting up and had a very early breakfast at 3am. Surprisingly the workout this morning was not too bad. I am still very sore(that word again) and stiff, but what do I expect I guess.

    400 free with snorkel
    6x50 catchup on 45
    8x75 kick on 1.20
    10x100 on 1.30 swum as 12.5 over kick, 12.5 swim with overkick by 25 with snorkel
    8x25 with fins under water on 40
    4x150 with fins on 2min swum as 50 easy, 50 under 25 seconds, 50 easy
    16x50 with paddles and buoy on 35 holding under 30
    100 easy

    Total 4000

    I found the 10x100s with overkick with snorkel very difficult at the beginning. The 150s with the middle 50 fast was tough but I made them. The last 16x50 i felt surprisingly good and once I got into a rhythm I made these quite easily.
    Swim Workouts
  10. The friday flyer returns

    by , April 5th, 2013 at 08:37 AM (Mixing it up this year)
    It was pouring today so I only dug out my swim bag, not the monofin that I wanted to use. Even so I just did my set on an easier interval.

    500 free
    500 Free kick w/zoomers

    5x200@4:30 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim went 3:58, 3:49, 3:43, 3:36, 3:29

    500 free kick w/zoomers
    500 free w/strapless paddles & snorkle

    Total 3000 meters
    Swim Workouts
  11. 3000-yard workouts

    by , April 5th, 2013 at 01:08 AM (Alex's swim journal)
    Haven't had much time to swim and less to blog this week, so I thought I would record a couple of my workouts now. I missed Wednesday's swim altogether, but was pretty sore from Tuesday's swim and weights... here's what I did:

    400 EZ swim
    2x thru (1200/1600):
    -200 spear drill w/ fins
    -200 pull
    -200 fr

    Kick (600/2200)
    8 x 25 fly kick w/ fins on :30-:45
    4 x 50 back kick w/ fins (:41-:44)
    200 br kick w/ board

    3 x 200 (600/2800):
    -200 fly on 4:30 (3:55)
    -200 BK on 4:15 (3:45)
    -200 BR on 5:00 (3:50)

    200 EZ fr

    3000 SCY in 65 minutes

    I liked breaking things up in 200-yard segments. The 200 fly was tough, and slow, but didn't feel as bad as I thought it would at the end of the workout. Had even less time for my Thursday workout, but still managed to get some IM work in:

    1200 (alt. fr/pull by 200s)--20:30
    4 x 250 (200 IM + 50 recovery) on 5:00
    1:00 rest
    400 IM (7:35)
    400 EZ swim

    3000 SCY in 57 minutes

    The weights I've been doing as I start building strength for the OW season, which I've got to start training for, will hopefully stabilize the shoulder joint and help correct some strength imbalances... we'll see. Here's the routine I did this week, about 25 minutes after a little bit of core work:

    lunges 3 x 10*
    military press 3 x 10*
    upright row 3 x 10*
    squat 3 x 10*
    incline press 3 x 10*
    sumo squat 3 x 10*
    bench press 3 x 10*
    chest fly 3 x 10**
    reverse fly 3 x 10**
    full-can 3 x 8**
    lat pull-down 3 x 10 (70 lbs)
    seated row 3 x 10 (60 lbs)

    *15 lb dumbbells
    *8 lb dumbbells