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  1. Friday, Mar 1 - Back to Speed with Endurance

    Started off swimming on my own. Then I joined Peter and Dave for a descending set. I am trying to pick it up. Still not where I can swim with the Dave's and Peter (or Danny or Roger - who happens to be on a mission trip to a place we leave unnamed - think eastern island). But they keep encouraging me so I keep thinking about it.

    I am also trying to do a fast free and a fast back at the end of the workout to track my improvement, if any.

    5x100 Free on 1:35
    5x100 Back on 1:40
    200 Kick
    100 IM - 1:33
    Ladder set - 2x25, 2x50, 2x75, 2x100 with 5 seconds rest between each swim
    Going Up - 7:12 less :35 - approx a 6:37 500
    Down - 7:12 less :35 - approx a 6:37 500
    5 seconds rest is not much - look at the clock, take a breath and go
    200 Kick
    100 IM - 1:32
    100 Back w/paddles - 1:22
    4 times through - taking 5 seconds off of the 100 intervals each time
    3x100 - Kick on 2:00 (1:55, 1:50, 1:45)
    IM on 1:40 (1:35, 1:30, 1:25)
    Free on 1:20 (1:15, 1:10, 1:05)
    25 on :40
    50 on :40
    25 on :40
    I did IM the first round, Free/Back/Back/Free the 2nd and 3rd, Free the 4th
    I also added paddles for the 3rd and 4th times through
    On the 3rd 100 Free I came in at 1:12 and on the 4th I just kept swimming and rested after the 25
    200 Back w/paddles - 2:42 (faster than my Auburn time)
    200 Free w/paddles - 2:29 (first time I've gone under 2:30 in practice)
    100 Free

    4800
    95 minutes
    Categories
    Uncategorized
  2. Distance, distance, distance

    by , March 2nd, 2013 at 10:11 AM (Mixing it up this year)
    Swam at the CCAC today. Long course distance day yeah.

    500 free
    500 free kick w/zoomers
    1500 free w/strapless paddles, buoy and snorkel in 25:12 not terribly good but the snorkel actually restricts my lung capacity
    300 free kick w/zoomers
    200 free EZ

    2500 meters
    Categories
    Swim Workouts
  3. Friday 3/1/13

    Friday3/1

    PM only SCY

    500 swim
    5x100 @ 1:40 k/sw/dr/bld

    16x25 @ :30 swim w/ strapless paddles + fins
    8 - BR 3 w/ FL kick working on catch/1 w/ FRkick FAST
    8 - FL 3 w/ FR kick working on catch/1 FAST

    100 EZ

    Total: 1500

    Kept it short today because I had limited time between swimming ending and diving beginning.

    Updated March 3rd, 2013 at 10:55 PM by Calvin S

    Categories
    Swim Workouts
  4. Friday, March 1, 2013

    by , March 1st, 2013 at 07:21 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 77
    Cloudy sky with humidity at 75%

    Warm Up
    500 FR ABPT
    250 FR Kick/bd, build 100-100-50

    *Set 1*
    1200 FR w/snorkel-agility paddles
    as 4(100 k/scull, 100 CU, 100 Swim)

    *Set 2*
    250 DK/bd
    300 FLY as 3(50 DK/scull, 50 Swim) w/snorkel
    300 FLY as 8(12.5/RA, 12.5/LA, 25/Strong)

    *Set 3*
    250 BR-K/bd
    8x25 BR on :20 count

    *Set 4*
    4(4x25 Strong on :40 RI, 1:00 Rest)
    a round each of FLY, FR, FLY, FR

    Warm Down
    300 FR ABPT

    Comments
    The session today was supposed to be at FGCU with six quality sets. However that was replaced by a higher priority when my daughter woke up at 5am with stomach cramps, nausea, and could not even keep a sip of water from coming back up. Things settle down a bit after the doctors visit which confirmed her second stomach virus this year. Later when my son arrived home from high school, I walked down to the community pool to do a few laps.
    Categories
    Swim Workouts
  5. 3|1|13

    Did not swim today because I feel lethargic and physically drained. Probably from the excessive load of hypoxic workouts I've been doing for over a week, working twelve straight days , doing ultra speedy stuff in the pool, and my nervous system is fried on this chilly March day.



    Did do some mild dryland stuff which included
    Plyometric pushups

    • 3 x 20


    20 minutes worth of light weight squats to get blood circulating
    • 1 x 20 with 135lbs
    • 15 x 10 with 135lbs

    When done with solid form and light weight, squats seem to help my back. I think they strengthen the muscles that support proper stature
    Categories
    Uncategorized
  6. Friday, Mar. 1

    by , March 1st, 2013 at 05:04 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    4 x 25 shooters w/fins @ :45
    8 x 50 @ :15 RI
    odds = front scull
    evens = free
    50 EZ

    10 x 25 burst + cruise @ :45-1:00
    100 EZ
    1 x 25 AFAP free + 75 EZ
    4 x (4 x 50 w/agility paddles & fins) @ 1:00
    1 = back
    2 = breast
    3 = free
    4 = EZ kick w/board
    50 EZ

    Total: 2050


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Took yesterday off. Still hacking and finding it hard to sleep. I was due for a magnesium injection today and talked briefly with my thyroid doc. She says I mostly likely have a flu virus and that the cough may last up to 6 weeks. She was glad I hadn't been taking cough suppressants.

    I'm not sure I've had a worse month of training in my masters career. Right now, I don't feel like I have an ounce of sprint conditioning or hypoxic tolerance left. I may not go to Indy. I may just re-boot and focus on LCM Zones at the end of June. There's just not much time left in the SCY season and I basically missed a very key month of training. Fortunately, there are always more meets and more seasons in masters.
    Categories
    Swim Workouts
  7. Friday 03012013

    by , March 1st, 2013 at 04:55 PM (aztimm's training blog)
    Laura coached solo today, she said Paul was out torturing the swimmers at Skyline

    was early (learned my lesson from Wed, at least temporarily) and got in 600 w/u

    warm-up sets:
    200 swim-200 kick-200 pull (no real interval)
    used fins + board for kick, and was kinda social
    used buoy + paddles for pull

    additional warm-up:
    12 x 25 @ 40, done in 3 rounds of:
    #1: DPS
    #2: 6 strong strokes breakout, then easy to wall
    #3: overkick
    #4: fast

    100 easy

    main set:
    option #1: 10 x 100 @ 3:00, best average
    option #2 (aka, "The Shauna option"): 10 x 200 @ 3:00, best average
    --I went with #2

    warm-down sets:
    200 easy pull
    200 easy swim

    TTL: 4000 yards

    I shared with one gal; we circled through the swim-kick-pull set, then after figuring that no one else was coming, we just split. we went side-by-side for the 25s.

    I wasn't really in the mood for 200s, but I wasn't in the mood to push 100s with goal times of 1:05 or whatever...so figured that would be the easy way out. a lane on one side did 5 x 200, then switched to 5 x 100. the gal I split with did all 100s.
    oddly, after the other lane switched, I got faster. especially on the last 3, I tried to pace the gal I was swimming with for her 100, then hold that pace once she stopped.
    my times varied a bit (not quite best avg), first was around 2:36, then held 2:38-3:39. after the other lane switched I dropped to 2:34, and gradually descended to 2:30 on my last.

    a bunch of people were complaining about warm water. for me, after swimming at the Hamilton Pool yesterday, Kino felt about perfect. well I'm sure it could have been a touch cooler, especially toward the end. but comparatively, it felt fine. I think Laura said the water temp was 81-82, and I'm sure Hamilton was at least 85.



    not sure if I'll get to the gym tonight. my cycling friend and I are on for a mega trip tomorrow....he's meeting me at home, then we're riding out from Chandler through Gilbert, Mesa, and Apache Junction, taking the Apache Trail past Canyon Lake, through Tortilla Flat, to where the road ends (we call it End of Pavement, or EOP). then back again. I think it will be 90+ miles all in.
    Tags: team swim
    Categories
    Swim Workouts
  8. Swim Racing Treats

    by , March 1st, 2013 at 04:50 PM (Of Swimming Bondage)
    I'm not going to end up getting in the pool today as work, one sick kid and then my second daughter's participation in the Arizona Senior State Championship meet will get in the way of training. In exchange for training, though, I'm going to get a real treat watching that meet tonight as:
    • Men's 100 free final tonight includes Matt Grevers, Roland Schoeman and Darian Townsend.
    • Men's 200 breast includes both Austen Thompsen and Clark Burckle


    I hope they don't scratch as this should make for great viewing.
  9. Sarasota Y Sharks Masters 5:30 AM Workout -03/04/2013

    by , March 1st, 2013 at 01:24 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    1 X 200 kick 4:15 -

    10 X 50 kick
    5 on 1:05
    5 on 1:00
    1 X 100 swim

    4 X (3 X 100
    #1 swim fly on 1:50
    #2 back on 1:50
    #3 breast 2:20

    5 X 300 freestyle pull 4:15
    #1 cruise
    #2-3 negative split
    #4-5 200 cruise/100 fast

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  10. Workout 03/01/13

    by , March 1st, 2013 at 11:43 AM (Maple Syrup with a Side of Chlorine)
    Short workout today:

    200 Fr/200 Bk/200 IM drill

    1000 swim, alternating 100 kick with 100 swim

    150 loosen and out
    (Solo/Rec/1750 yds/30 min)
    ---------------------------

    Busy two days at work, too tired to get up for early swim today. Hopped in to loosen out after dropping my son off at school. This weekend is like a summertime weekend, with lots of things planned. Will coach tomorrow and plan to get in myself Saturday and Sunday as well.
    Categories
    Swim Workouts
  11. 03.01.13 - Friday workout

    by , March 1st, 2013 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Danny. Pretty nasty set today. Starts off innocent enough but hits hard at the end. Made for a long workout as well. Seems like last time we did this, we only did 2 rounds.

    SCY

    600 Warm up

    3 Rounds of:
    * 100 Kick fly - 2:00, 100 IM - 1:40, 100 Free - 1:20
    * 25 fly - :40, 50 Pull - :40, 25 fly - :40
    * 100 Kick bk - 1:55, 100 IM - 1:35, 100 Free - 1:15
    * 25 bk - :40, 50 Pull - :40, 25 bk - :40
    * 100 Kick free - 1:50, 100 IM - 1:30, 100 Free - 1:10
    * 25 br - :40, 50 Pull - :40, 25 br - :40
    * 100 Kick br - 1:45, 100 IM - 1:25, 100 Free - 1:05
    * 25 fr - :40, 50 Pull - :40, 25 fr - :40
    * 50 Easy between rounds
    Shooting to make the 1:05 but never quite got there. Made 1:07 on the first two rounds. 1:10 on the last one. I rearranged the kick so that my strongest one was on the shortest interval. That didn't seem to help.

    200 Cool down

    (5700 Total)
    Categories
    Swim Workouts
  12. Long Course and the Friday Flyer returns

    by , March 1st, 2013 at 09:14 AM (Mixing it up this year)
    I did have to share the lane with a manatee and 2 boys from Swim Atlanta. Lucky for me their warmup was during my main set and they stayed with my interval for their first swim then I followed them as I warmed down. The only issue was the manatee we had to swim around. My kick with zoomers was way faster than his swim.

    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, 3:45, 3:32, 3:30, 3:30 my last one was on 4 min instead of 4:30 due to location of the manatee
    300 free w/snorkle, strapless paddles & bouy
    4x50@:55 w/snorkle, strapless paddes & bouy

    warm down with the boys for them it was warm up
    2x50@:55 free EZ
    8x25@:35 free EZ
    200 free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  13. Thursday 2/28/13

    Thursday 2/28

    PM only SCY

    500 swim
    10x100 @ 1:40
    odd: kick/bld
    even: drill/bld

    2x (RD1: FR, RD2: 50 FR/50 BR)
    3x100 RED
    RD1 @ 1:10
    RD2 @ 1:25
    2x100 V.S. by 50
    RD1 @ 1:15
    RD2 @ 1:30
    1x100 FAST
    RD1 @ 1:20
    RD2 @ 1:35

    8X25 @ :30 V.S.

    4x @ 4:00
    100 FAST
    100 EZ

    4x200 @ 2:30 opposite fin/opposite paddle (switching sides after 2)

    50 EZ

    Total: 4150
    Categories
    Swim Workouts
  14. Open Water (March-April 2013)

    by , March 1st, 2013 at 01:00 AM (SWIMMER Editorials)
    Variety, adventure, helping others, and inspiration. Mix well, repeat.
    Each year my swimming friends and I combine an open water swim with some down time. In 2012, we chose the St. Croix Coral Reef Swim. Although our 5 miles was shortened to 2 miles after Tropical Storm Rafael blew through the racecourse, it was a great experience. The host resort, the Buccaneer, was a fantastic place for the race and the down time.

    Future swims on our list include the Bermuda Round the Sound race and Race for the Conch Eco-SeaSwim in Turks and Caicos. Weve even thrown some chillier swims up for discussion: This years 9+ Mile National Championship is in Vermont, and theres chatter about putting together a relay for Lake Tahoe someday, or trying Alcatraz, the Tiburon Mile, La Jolla, Big Shoulders, or even one of the races in Alaska. The beauty is in the variety.

    A variety of open water enthusiasts have contributed to our 2013 open water issue. Author and swimmer David McGlynn writes about swimming across Deaths Door in Lake Michigan. He makes the excellent point that many open water swims start with a group of people standing on a shoreline looking toward a distant shoreline with an adventurous eye.

    Its no doubt that a sense of adventure led USMS members Roberta St. Amour and Denise Stapley to audition for the 25th season of Survivor, set in the Philippines. Their stories are in Swimming Life on page 6. Also in Swimming Life, Patricia Sener and her Coney Island Brighton Beach Open Water Swimmers turn adversity into adventure as they recover from Superstorm Sandy, finding ways to help others in the process.

    Helping others is a mantra in the marathon swimming world, and successful swimmers consider it a point of pride to extend a hand and pay it forward. Contributing writer Elaine K. Howley, an accomplished marathoner and Triple Crown swimmer herself, has always admired the pioneering women who preceded her. In Splashback, on page 48, she looks at the accomplishments of the legendary Florence Chadwick and how she inspired others.

    Inspirational is often used to describe pro triathletes and USMS members Jarrod Shoemaker and Sara McLarty, both of whom are featured in this issue.

    However you like your open water, enjoy it, protect it, and help others enjoy it. You dont have to live near the coast or travel to an exotic locale, although its a great way to spend a vacation. There are many lakes and rivers in landlocked states that are plenty exciting to swim in. Theres something special about being in natural waters, and its even more special when you share the experience with the people in your life who matter.

    Updated September 8th, 2014 at 05:43 PM by Editor

    Categories
    Staff Blogs
  15. 1500... trying to get psyched

    by , February 28th, 2013 at 11:52 PM (Alex's swim journal)
    I didn't feel like doing much today; I feel like the last couple of months of really hard work is starting to take its toll as February closes (I'm at 99 miles of swimming as of end of workout today). I decided to try and trust my training to date, instead of trying to swim another hard workout, making me even more tired going into the weekend. Only 1500 SCY:

    25 EZ
    400 IM off the blocks, but relaxed (7:21)
    25 recovery
    575 EZ freestyle
    200 IM of the blocks; fast--3:15 (a PR, but felt good, not "too" hard)
    50 Back (w/ back start): < :45 (felt good about both start and turn on this one)
    50 recovery
    50 Fly off the blocks (:48)
    25 EZ
    100 fr cool-down

    Felt good about swimming fast and not swimming a ton of yards, or swimming to exhaustion. I'm hoping a few easy days will help me get that mojo back. I'm trying to think of Sunday's meet as a great opportunity to time-trial myself in the middle-d events I've signed up for. I'm not that competitive (except with myself), but I want to leave it all in the pool.
    Categories
    Uncategorized
  16. Thurs, Feb. 28, 2013 5:00-6:00 at the Y

    by , February 28th, 2013 at 11:26 PM (Fast Food Makes for Fast Swimming!)
    Finished up my month of February with 125,750 Yards in 25 sessions (Avg. of 5030 per session). I did enter into the February Fitness Challenge sponsored by the Tualitan Hills Barracudas Masters team in Beaverton, Oregon...and having my FLOG available was very very handy for this.

    My (production needed) 10 hour days at work are killing me, and will be killing me for the next week too. I have to be awake at 3:30am to be at work for a 4:00am start time. I'm SOOOOOOO lucky that I'm the head mechanic and I GET TO come in at the beginning to get the line turned on and everything set up for production. Makes for a really crummy day when I'm running on 5 hours of sleep or less after my normal evening swim time slot. My muscles just hurt tonight and I was sluggish. I blame it on the lack of sleep for sure.

    I did tonight's workout on my own in the YMCA lap lanes, as my team is off tonight with their Champs meet weekend starting tomorrow. I just did a simple workout, acting more like a lap swimmer than a swim teamer. Shared a lane with a tri-guy in training for the spring/summer season.

    Warmup:

    300 Free
    500 Free Pull
    200 Streamline Kick on back
    (1000/1000)

    10 x 50 SDK w/ short fins @ :45 (:40s)
    :20 rest
    10 x 50 Free Pull @ :40 (:33-35s)
    (1000/2000)

    3 x 200 Free @ :30 rest after first one, :15 rest after the second one
    Went 2:25, 2:20, 2:20
    1:00 rest
    4 x 100 Free @ 1:25/1:20/1:15/1:10 (held 1:07-08)

    200 EZ
    (1200/3200)

    4 x 100 IM @ 1:40 (went 1:12-1:15s)
    (400/3600)

    400 Free/Back at random EZ

    -------------------------------
    4000 Yards in 1 hour
  17. Thursday, February 28, 2013

    by , February 28th, 2013 at 05:41 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 68, pool at 83, 100% water clarity.
    Cloudy sky mostly then became sunny, with humidity at 75%

    Warm up
    10 min deck dryland band/stretches
    200 FR DPS ABPT
    300 FR as 4(25 K-w/scull, 50 DPS-6) w/snorkel
    600 FR as 4(50 RA/LA, 100 DPS 5) w/snorkel-agility paddles
    20x25 FR on :30, smooth DPS-6, no SDK, breath each stroke cycle, *15s/14s

    *Set 1*
    200 BR Kick w/bd
    300 BR as 4(25K, 50 Swim) w/snorkel
    2(4x25 BR on :40, :40 rest) smooth effort, *17s

    *Set 2*
    200 BK Kick w/SDK-6
    600 BK as 4(50DA, 100 DPS-6, SDK-6) w/agility paddles
    2(4x25 BK on :30, :30 rest) smooth effort, SDK-8, *15s

    *Set 3*
    200 DK/bk
    300 Fly as 4(50RA/LA, 25 DPS-6, SDK-6)
    600 Fly as 4(50DK w/scull, 100 DPS-6) w/snorkel
    2(4x25 Fly on :30, :30 rest) smooth DPS-6, SDK-6, breath each stroke, *15s/14s

    *Set 4*
    2x500 FR with 1:00 rest
    #1 as DPS-5/6 w/snorkel-agility paddles as steady state effort
    #2 as steady smooth swim, DPS-6, ABPT

    Warm down
    200 EZ FR/BK
    10 min deck dryland band/stretches

    Comments:
    Yesterday after the workout my arms ached. I worked the band and stretches on and off up to just before sleeping. Also made my own tissue recovery supplement including l-arginine and l-glutamine, which appears to have been helpful (I have sampled similar types of commercial products that were effective, but too expensive and high margin per listed ingredients). With good sleeping, this morning my arms and shoulders were nearly recovered with no aching and soreness.

    The session today was all about feeling good in the water towards swimming as efficient as possible. Swimming the last 500 Freestyle felt great after taking off the snorkel and agility paddles with the stroke DPS, turns, and underwater streamling all coming together for an enjoyable swim with a gradual buildup to moderate effort. Even the warm water did not bother me so much as it was all EZ and moderate swimming.

    Updated February 28th, 2013 at 06:15 PM by fdtotten

    Categories
    Swim Workouts
  18. Thu Feb 28th, 2013 SCY

    by , February 28th, 2013 at 04:35 PM (Ande's Swimming Blog)
    Thu Feb 28th, 2013 SCY

    The Big 12 Conf Championships are happening at the UT pool where I train
    Live Results

    Swam Tue & Wed
    Lifted: Tue

    Whitney Coached
    5:00 - 6:30 dove in around 5:30 (woke up late forgot to set alarm)
    SCY UT Swim Center main pool, center course
    Swam with Larry, Gull & Jason
    Beside Korey, David, Kellie, & Pat


    Warm up
    missed it

    Main Set
    assigned 4 x (200 fr 10 sec rest 200 fr 1:00 rest) desc
    Dove in after they completed #2

    100 easy

    4 x (100 fr 10 sec rest 100 fr 30 rest)

    50 easy

    4 x (200 fr 10 sec rest 200 fr 1:00 rest)

    16 x 50
    1 - 4, 9 - 12 k on a tough interval I went on 40
    5 - 8, 13 - 16 easy low low DPS free

    300 with fast tumble turns


    Next Meet:
    Days Till SC Zones

    Meet Info

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -03/01/2013

    by , February 28th, 2013 at 02:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    3 X 100 1:40
    1 X 300 4:30
    3 X 100 1:30
    1 X 200 3:00
    3 X 100 1:30

    1 X 400 kick 9:00
    8 X 25 sprint kick :40
    1 X 100 swim

    1 X 125 2:20
    4 X 25 fast :40
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice no free

    3 X 200 3:00
    1 X 200 fast 3:00
    3 X 100 1:30
    1 X 100 fast 1:30
    3 X 50 :45
    1 X 50 fast -

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  20. 2|28|13

    by , February 28th, 2013 at 01:51 PM (Blog)
    SCM yesterday

    Easy 1500

    SCM today

    2300M

    WARMUP
    1500 free/drills WFS

    SET I
    12 x 25 DFS hypoxic free (get out, then walk on deck back) done as
    #2 on 1:10, 15
    #3 on 1:20, 15
    #5 on 1:30, 15
    #6 on 1:30, 15
    #7 on 1:30, 15
    #8 on 1:30, 15
    #9 on 1:30, 15
    #10 on 1:30, 15
    #11 on 1:40, 14high
    #12 on 1:50, 13ish

    • about 16 strokes


    WARMDOWN
    500 free WF


    Will use as base hypoxic test to compare in one week. Will do exactly the same with equivalent rest (was rested) and maintain the 15 sec pace (hard effort). The key will be how I feet at # 7 and up, even though I went a little faster on 11, would have barely made another on 1:30

    Updated February 28th, 2013 at 03:27 PM by __steve__

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    Uncategorized