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  1. Week 30 - Thursday(taper week 3)

    by , May 2nd, 2013 at 11:13 PM (After a long rest)
    I got to the pool late tonight and had to rush to get a decent swim in. The weather in Dallas dropped from a very pleasant 80+F to 40+F overnight. This time of the year can be so unpredictable! To make matters worse it rained and despite needing the rain it makes the commute crazy. Anyhow I did not stress out and grabbed a quick dinner and headed to the pool. At the pool a lot of people(many I did not even know) seemed to know I had nationals next week and there were a lot of well wishers. On one had it was a little concerning that I did not know these people, but they new me(I guess the old man who swims quite quickly in the pool makes me stand out in the public lanes) and on the other hand it was quite flattering.

    Warm up
    6x200 alternating free and IM on 2.45

    Main set
    3x(2x100 on 1.20 80% effort, 200 kick on 3.30)
    4x(4x25 underwater, 2x50 on 35 holding 30, 2x75 back on 1.10)

    Warm down
    200 easy

    Total 4000

    My second tighter competition suit arrived today. The Speedo Fastskin3 size SR4 was tight, but will be great next week. I am quite shaggy hair wise and need a hair cut. I am really looking forward to next week to get my hair clipped and shave down for some fast racing.
    Swim Workouts
  2. Thursday, May 2

    by , May 2nd, 2013 at 06:03 PM (The FAF AFAP Digest)

    Warm up:

    400 various
    4 x 50 fly drills @ 1:10
    4 x (25 scull + 25 free) w/agility paddles @ 1:10
    8 x 25 back shooters w/fins @ :40
    50 EZ
    4 x (25 free w/slow arms & fast feet + 25 EZ DAB)
    50 EZ

    Main sets:

    6 x 25 burst + cruise
    75 EZ
    2 x (25 back from the blocks @ 100 pace + 75 EZ)
    -- 14 lows
    75 EZ
    10 x 25
    odds = up tempo free w/fins
    evens = EZ
    50 EZ
    100 scull

    Total: 2200


    Did a slightly modified version of taper workout #4 from the HIT forum:

    I've been tapering 5 days now and my legs are definitely still tired. But it's almost time to do virtually nothing. :-)

    The depth on my backstroke starts is still sort of inconsistent. But I had a really deep one when I went 27.2 last weekend, so I won't fret over it. In fact, I think I will be pretty laid back about the 50 fly and 50 back at Nationals bc I posted such fast times (for me) at Zones. If I don't go any faster, no worries! The two events I'm most focused on are 100 back and 50 free. I wish they weren't the last day ... Ah well.

    Who is up for a forum dinner on Friday night: Here is a possible restaurant:
    Swim Workouts
  3. 5|2|13 SCM - an easy on shoulders day, and a flutter kick PB

    1000 fr/drills WFP

    7 X 100 @ 3:00 WF, as a fast 25 UWFK / easy 75 fr/drill
    • UWFK's were 13 - 14 seconds except for the last two, one was done on back and I brushed the floor, and other was a barrel-roll UWFK and did 15

    2 X 50 @ 2:00 FK WS (without fins), as 25 AFAP / 25 easy kick-paddle
    • 1st one went too deep (still in UWFK mode) - 21 blah
    • 2nd one was I believe a PB - 18.L

    Tomorrow will be a LCM, and a load on the entire body. Today I needed to rest up my shoulders for this, as well as recover from yesterday's first few fervent AFAP 25 fr's where I lost my cool. Yesterday I caught myself sprinting like a mad man as I used too (i.e, smacking the entry, forcing the catch, bobbing up and down, fighting the water, hands tense with fingers contorted ). I'm lucky I didn't get hurt, though my shoulders do feel beaten down some. I'll just ingrain it as an accomplished, "don't do" drill, and avoid it forever, even if I am swimming for my life from an alligator.

    FAST KICK was a breakthrough for me with a solid 18 low as XX:18.XX was on the watch for more than a moment. Previous pushed flutter kick best (I think) was 19 something. I can't recall if it was with a board or not, but today it was with a snorkel and no board. The snorkel I really didn't need, as I took a breath 2/3 of the way home and ruined my rhythm. Interesting thing here was this breath, even with a snorkel, caused my body to move out of streamline, for the muscles holding me tight must relax to engage the diaphragm. I think a 17.H may be possible some day hypoxic, sans snorkel.

    Just realized I spent more effort writing a blog on a workout than the workout itself.
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/03/2013

    by , May 2nd, 2013 at 03:14 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    4 X 100 1:40 1:30
    2 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 IM
    1 X 100 stroke
    1 X 100 free
    Four rounds. All swims on 1:45


    2 X 400 pull 6:00

    WARM DOWN: 4 X 50 easy

    4300 Y/M
    Swim Workouts
  5. 05.02.13 - Thursday workout

    by , May 2nd, 2013 at 11:50 AM (Pete's swim blog)
    Swam w/ Roger and Dave. Lifeguards showed up late so the workout was somewhat shorter than usual today.


    450 Warm up

    4 x 100 - 1:30 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:25 Convert Free->IM
    200 Kick - 3:30 (I did half br, half IM)
    2 x 100 Pull - 1:10
    50 Easy

    4 x 100 - 1:20 Convert Free->IM (Made IM on 1:17)
    200 Kick - 3:30 (all br)
    2 x 100 Pull - 1:10
    25 Easy

    1500 Relay - I think we made 14:35. There were just 3 of us so we each did 500 yards.

    25 Easy and out

    (3500 Total)
    Swim Workouts
  6. Not as strong this morning and had to do butterfly

    by , May 2nd, 2013 at 08:38 AM (Mixing it up this year)
    Somewhat sore today and just not rested. Still managed a decent amount of quality drill work on fly.

    500 free
    500 free kick w/zoomers

    200 fly scull drill w/snorkle & zoomers
    200 fly torque drill w/snorkle & paddles
    8x25@:45 fly w/paddles & zoomers by #4 I had my rythm back
    200 1 arm fly alt rt arm/lt arm
    8x25@:45 fly

    200 free kick w/zoomers
    5x100@1:30 free w/paddles & bouy perfect pull but easy pace held 1:22's

    100 free
    100 back
    100 free
    200 free w/snorkle EZ

    Total 3200 yards
    Swim Workouts
  7. Wednesday, May 1, 2013 7:00-9:00pm

    by , May 2nd, 2013 at 02:10 AM (Fast Food Makes for Fast Swimming!)
    Yesterday I took my kids down to the riverfront park to go to the annual Apple Blossom carnival that comes to town every spring. Rides and rides and rides. My son is now big enough to go on the "big kid" rides with his big sister, so they had a blast. Though little 3 year old was in a tissy the whole time 'cause she couldn't do the big rides. But she had fun on the little ones, which were "way too boring" to quote my son.
    Friday night will be the annual "Classy Chassis" parade, where all the old cars, muscle cars, unique cars, and more come out to cruise down the main street in East Wenatchee. It's the best of the 3 parades here in my opinion over the 2 week period.
    So there will be no swimming Friday, Saturday, Sunday around here, but it's taper time anyway. I've still got one more lighter swim tomorrow, and then a couple splash n' dashes on Mon/Tues. next week.


    600 (25 Free/25 V-Sit scull)

    12 x 100 Kick w/ fins 4 @ 1:25, 4 @ 1:20, 4 @ 1:15 make 'em
    I did 12 x 50 Flutter Kick w/ board Odds EZ/Evens Fast on those intervals.
    Went between :40 to :42 on the fast ones.

    Main Set:

    10 x 200 Choice Stroke FAST 180+ HR @ 5:30
    I did a rotation of 1 EZ, 1 Build, 1 FAST
    On #3 I went Free, did a 2:03 - wow! I thought, and not even breathing too hard
    On #6 I went Free again, did a 2:02
    On #9 I went IM, did a 2:19, which is my best ever practice time
    Not bad times considering we had 5 people in the lanes, and the 13 year old girls were doing oddball (non-Free) strokes most of the time, so lapping was not fun.

    200 EZ

    500 Free Pull Stretch out

    16 x 25 Fast, IM Order 4 each stroke @ 1:00
    I did desc. by 25s on each stroke

    200 EZ and out

    4500 Yards

    In other good news, I'll be on overtime at work near the end of my day tomorrow (Thursday), and still have 10 hours+ each on Friday and Saturday.