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  1. Monday 10/28/13

    Monday 10/28

    PM only SCY

    300 swim
    200 kick
    8x25 @ :40 drill
    3x100 @ 1:20 pull w/ buoy + paddles + snorkel

    4x25 @ :40 V.S.
    100 EZ
    10x25 @ 1:30 AFAP w/ fins (FL - 10.4, 10.6; BR - 12.6, 12.6; FR - 9.7-9.9 on all 6)
    100 EZ

    4x100 @ 1:40 AE FR kick w/ board (held 1:32-1:34)
    6x25 @ :45 BEST AVG FR kick w/ board (held :17-19)
    4x100 @ 1:30 swim w/ fins 2nd/4th 25 FAST (held 57s)

    200 EZ

    Total: 4650
    Swim Workouts
  2. Workout 10/27/13: morning

    by , October 28th, 2013 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    300 FR/200 BK/200 IM drill/4 x 50 b/c

    kick swim pull (board/AP/buoy)
    050 100 200
    100 150 300
    050 100 200

    150 loosen and out
    (Solo/Rec/2300 yds/40 min)

    Quick swim this morning before work. Had one talk about Shingles Shots lined up, plus two off-site Flu Shot clinics today, so a little stress relief to begin the day.

    I missed two events due to work today, the installation of the NEBC President and the dedication of the college's library, although I did head up after work and got songs came. Kinda bummed about that, but I'll keep on plugging.
    Swim Workouts
  3. 10|28|13 SCM

    by , October 28th, 2013 at 04:47 PM (Blog)
    Did a swim on the 26th, shoulder was bugging me so it was mostly flutter and breast kick.

    Today was 20 x 25 on 1 hypoxic free with fins. Concentrated on keeping the speed high, effort less, and form solid. Also practiced touching the wall stretched out on side real lengthy.

    13's -14

    Discovered that for a 25 I can make use of less rotation, not sure it will help me 50 wise.

    Left Shoulder - felt fine today, a good relief
    Ear - seems a little better but still infected
    Rash - is gone
    Left lat (new) - slightly pulled
  4. Monday, October 28, 2013 10:30-11:00am

    by , October 28th, 2013 at 03:14 PM (Fast Food Makes for Fast Swimming!)
    I was just sluggish this morning. Slept in late, but that was more because I was working till 1:00am also. Probably tired as well from the weekend of travel down to Oregon, swimming, and driving back basically in a 24-hour period, and having to jump right back into work again on Sunday. I didn't even get to enjoy any NFL games!

    200 Free
    100 Back
    200 Free
    5 x 100 SDK w/ long fins @ 1:40 (1:15s)
    5 x 100 Free Pull @ 1:20 (1:13s)
    100 Free and out

    1600 Yards
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout: 10/29/2013

    by , October 28th, 2013 at 12:55 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    3 X 100 kick 2:30
    1 X 100 swim

    1 X 100 2:00 2:00
    2 X 50 fast 1:00 1:20
    Four rounds.
    50's: Rounds 1&2:free Rounds 3&4: stroke

    8 X 25
    odd: build to race finish
    even: blocks/sprint

    8 X 100 choice 2:15
    odd: easy
    even: up tempo:85/90%

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  6. Sprint Classic, Oct. 27

    by , October 28th, 2013 at 10:34 AM (The FAF AFAP Digest)
    Back from a long, restorative weekend in VA. The highlights of the meet were seeing all my PV friends and defending my title in the Battle of the Drop Dead Sprinters. I was pretty pleased with the meet results. I've only competed one day since Indy Nats and the rust showed with a fair number of technical miscues. In retrospect, I wish I had rested a couple more days. And I will no longer get deep tissue massages 5 days before a meet; I wasn't fully recovered.

    50 fly, 26.4

    This was probably my worst race and the furthest off my PR. Got off the blocks fast, but went in a little on the left side of the line and then had an iffy first breakout. I pushed off too shallow on the turn, was forced to take 2 kicks less than planned, and had an even worse breakout. It was capped off by having to kick in to the finish. Still, last year my in season time was a 26.8 before dropping to time at zones and nationals. With a taper and better execution, I could easily chop half a second off. And anytime you're under 27, that's pretty darn fast.

    50 free, 25.1

    This was a solid race. Teen Fort had some friends in the stands (watching their HS coach compete in his first masters meet!) and they video'd the race for her. I had a good start (12 SDKs), breakout and fast turn. The only issue was that my flutter kick completely peetered out the last 10 yards. This could be either due to the legs not being rested or to the fact that I need to work more on flutter kick endurance. This is slightly faster than the 25.2 I posted in mid-season last year, probably due to taking more SDKs.

    50 breast, 33.1

    Uh, I had to take another look at the clock on this one. 33.1 in my third event of the day with only about 30+ minutes rest after the 50 free?! That's only .3 off the PR of 32.8 that I swam at Indy Nats and my second fastest time ever. I had extremely good breakouts in this race, rare for me in breast. But I had to short stroke both walls. So I was happy to see this time; I expected to swim at least .5+ slower. I may check this event off my list for the year and not worry about it.

    Battle of the Drop dead Sprinters:

    Fall didn't make it to the meet, but I had a good battle with a 24 year old college swimmer. I ended up with a cumulative time of 52.02. I won the battle with a large 1 second margin in the 25 back. Both fly and free were extremely close.

    25 fly, 11.98, 1st

    Perfect swim, and the first time I've ever been under 12. Last year, I was 12.30. I took one less stroke than usual, so was somewhat worried I was past the 15.

    25 back, 13.08, 1st

    Another very good swim, same time as I went last year.

    25 breast, 15.20, 1st (.05)

    Solid swim, great start, had to glide into the wall a bit. Barely hung on to beat a real breaststroker a few lanes away.

    25 free, 11.76, 1st (by .05)

    This was a bit of a half hearted effort. I knew I would win at this point and was freaking exhausted. I had a super long glide at the finish. Should definitely have taken another stroke. Just didn't feel like it.


    Overall very pleased with the results. I was dead after the meet and really feeling it this am. 250 AFAP yards of racing is about my max for 1 day. All my starts were very good this meet, so practicing them at Pitt probably helped. I really should get in a recovery swim today, but that will likely have to wait until tomorrow. Lots of errands to do! It was great to see all my friends in VA. I did lunch with Speedo who says he may hit some Patriot Masters practices this winter.
  7. Week 57 - Monday

    by , October 28th, 2013 at 08:35 AM (After a long rest)
    I had a good nights sleep but woke with some discomfort in my left ear this morning. It's not bad but I think I may be coming down with an ear infection. Today's workout was tough and me leaving my equipment bag at the house and having to borrow equipment from the pool did not help. This was another long workout(this is my last long week in this cycle).

    Warm up
    400 free
    6x50 catchup on 45

    Main set
    8x400 pull on 4.40 descend 1-4, 5-8
    8x100 kick on 1.50
    10x50 on 40 working on little finger entry and turns

    Total 5200scy

    The 400s I went 4.20,4.17,4.13,4.10 on round 1 and then 4.16,4.13,4.10,4.08. The kick I held 1.30s. The last set of 50s I was pooped and held 33-34s. Overall a long hard workout today. I hope my ear does not cause me any issues this week since I have the USAS meet on Saturday and Sunday.
    Swim Workouts
  8. right shoulder needs some tlc

    by , October 28th, 2013 at 07:27 AM (Mixing it up this year)
    My right shoulder is hurting a little again and with some modification in my stroke I was able to swim fine. I need to work the knots out better. Something I don't always find the time to do.

    500 free
    500 free kick w/zoomers
    10x100@1:45 as 50 free/50 back w/paddles holding 1:30's
    5x100@1:45 free w/snorkle maintain a 6 beat kick
    500 free kick w/zoomers every 3rd 50 FAST
    5x100@2:00 free nice and loose work the dolphin kick off the turns

    Total 3500 yards
    Swim Workouts