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  1. Thursday, Oct. 31

    by , October 31st, 2013 at 05:28 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y with Jim

    500 various
    2 x 200 @ 3:30, I did backstroke kick
    4 x 100 @ 1:40, I did slide a fast 25 all kick
    8 x 50 DPS free @ 50
    16 x 25 @ :30
    odds = fast breast
    evens = EZ
    8 x 25 burst + cruise on Jimby interval
    -- he was doing 250 easy free with restricted breathing. when he hit the wall, I went.
    50 EZ

    Total: 2350


    Just a short workout today. I was tired from all the Rushall type sets of yesterday. Jim and I agreed that the masters recovery mode from USD is different. We also spent a lot of time chatting with our resident Hungarian Olympian and masters WR holder. He is a HIT/Rushall devotee. The bursts I was doing at the end were close to the 1:1 work to rest ratio that Rushall prescribes, but I didn't feel like I could do more than 4 in a row. Something to work on perhaps using his fail/skip method.

    My lower left shoulder is really bugging me. I know it's a sign of a weak scapula. I really need to get back to the gym or at least do my RC/scap exercises more regularly.

    15 swimmer stereotypes: Hmm, the only one that might fit me is the Flipper.

    Updated October 31st, 2013 at 06:27 PM by The Fortress

    Swim Workouts
  2. Thursday, October 31, 2013 9:00-9:45am

    by , October 31st, 2013 at 02:08 PM (Fast Food Makes for Fast Swimming!)
    I think I need to take a day off. Wait, I've been off work the past two days, but it doesn't seem to help. Maybe my diet needs to change a little more healthy or something. I may be dehydrated a little too...maybe less soda and more water/juice/Gatorade? Nah....that's not fun. But I'll think about it.

    I just felt like blah today, and did a little...

    500 Free

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :33)

    5 x 100 Free Pull @ 1:30, 1:25, 1:20, 1:15, 1:10 made them all

    100 EZ

    4 x 25 Fly Fast @ :40

    100 EZ

    1800 Yards
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/01/2013

    by , October 31st, 2013 at 11:54 AM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:40
    4 X 50 descend 1:00
    2 X 100 kick 2:30
    Two Rounds.

    1 X 75 build 1:20
    1 X 50 @ 100% 1:10
    2 X 100 cruise 2:00
    Four times through, choice.

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

    1 X 500 swim or pull

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  4. Workout 10/31/13: morning

    by , October 31st, 2013 at 10:15 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill/ 4 x 50 b/c on :60

    2 x
    - 4 x 125 on 1:50 (25 K, 75 swim, 25 Pull) with snorkel
    - 100 drill

    2 x
    - 4 x 50 Quarters Strong Fr on :45
    - 100 bk
    (Solo/Rec/2600 yds/50 min)
    Swim Workouts
  5. Week 57 - Thursday

    by , October 31st, 2013 at 08:22 AM (After a long rest)
    This has been a strange week sleep wise. I almost overslept this morning by hitting snooze on my alarm" I don't recall doing it but it put me back 10 mins right out of the gate. I then had a slight delay due to rain and slick roads so arrived a little later than normal. When I finally got on deck I was also in slow motion mode and struggled to get going during the warmup. I finally got going on the main set and overall felt much better than yesterday. One more really long workout tomorrow and we will be through this cycle. I don't know what the plan is for Saturday in terms of working out before the meet and I would not be surprised if I was asked to practice ahead of the meet.

    Todays workout was long.

    Warm up
    8X100 with snorkel on 1.20

    Main set
    3x1000 on 11.30 descend 1-3 pull with paddles
    12x100 swim with fins on 1.02.5

    Warm down
    300 easy

    Total 5300scy

    the warmup Felt tough but I gradually descended as I warmed up from 1.15 to 1.07. The first 1000 continued to feel tough and I touched in 11.05. I was worried that the remaining 2x1000s were going to suck, but on the second one I finally started to feel ok and by the end of the last one felt pretty good. On number 2 I went 10.50 and the last one I went 10.40. These we quicker than I went on a similar set before nationals and I was pleased with these especially given how I felt at the beginning. The 100s with fins was interesting and I held 1min throughout.

    Updated October 31st, 2013 at 08:45 AM by StewartACarroll

    Swim Workouts
  6. Right shoulder still a pain but we muddle thru as usual

    by , October 31st, 2013 at 07:29 AM (Mixing it up this year)
    I need to be more diligent on my trigger point therapy with my right shoulder. Today was a good day over all but I could feel both my lower back and right shoulder. Getting old stinks!

    500 free
    500 free kick w/zoomers
    250 torque drill w/paddles & snorkle really focus on getting a good pull
    250 fly scull drill w/monofin loosen up my back here
    10x50@1:00 fly w/monofin I love how the fin keeps my closer to the water
    3x200@3:00 free w/paddles & bouy went 2:51, 2:48, 2:41
    200 free EZ w/snorkle
    200 free kick w/zoomers

    Total 3000 yards
    Swim Workouts