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  1. 3000 more...

    by , February 22nd, 2013 at 10:13 PM (Alex's swim journal)
    Not such a great day today; my muscles were still torched from yesterday's IM ladder and conditioning session in the weight room. My left shoulder especially is a bit tender, always the same spot (where I suspect I had a sprain a couple of years ago in a pick-up B-ball game with my boys) and when the yardage cranks up--especially with strokes other than freestyle--I have to keep an eye on it. So much of today's yardage was in kick sets to give the shoulders a break:

    1200 swim (alt. free and pull by 200) in 20:15.
    3 x thru:
    -100 dolphins/fly kick w/ fins
    -100 back kick w/ fins
    -200 breast kick w/ board
    600 cool-down (200 ea: back, breast, free)

    I noticed in my cool-down that my lats and shoulders were pretty stiff, especially during backstroke... probably all the fly and back I did yesterday.

    Tomorrow is my hard, distance day... hoping that the "light" day with only 3000 today will mean I'm recovered enough to get through a special torment session I've planned for myself... 7000 not including cool-down: 5 sets of 6 x 200 or 12 x 100, each followed by a 200 IM. The sets of 100s will be 3 x thru the 400 IM order; the 200 sets will alternate free w/ either breast or back for the most part. We'll see how I feel...
  2. Friday 02222013

    by , February 22nd, 2013 at 09:56 PM (aztimm's training blog)
    I did make it out for a quick/late day spin yesterday. Drove over to the Ahwatukee Park & Ride for this:
    Ahwatukee spin 31.9 mi 01:47 17.9mph pace

    got caught up with a bunch of work stuff most of the day. but I managed to slip away around 3:30, drove over to Ahwatukee and did a spin there. rode 'the hill' 3 times decent weather, cooler, and a little windy...but compared with yesterday I won't complain.

    I was a bit surprised at the number of others I saw out riding. Must have seen at least a dozen other (guys), and most a few we were all doing hill loops. Maybe everyone tried to slip out of work early, and Ahwatukee is always a great area to ride (minus the areas very close to the freeway).

    went up to Mesa-Kino this morning for the AM masters swim. Paul coached solo.

    got in 500 w/u

    8 x 50 @ :45
    8 x 25 kick @ :30, used fins, board for the first 6 (last 2 I did on my back)
    100 easy

    500 free for time, doing a, "Fox & Hound," chase, I was 2nd, 6:33

    100 easy

    500 free for time w/fins, doing a, "Fox & Hound," chase, I was 2nd, 6:25

    100 easy

    50 fast from a dive (did 25 fly/25 free)

    100 easy

    50 fast from a dive (did 50 free)
    50 fast from a dive (did 50 breast)
    50 fast from a dive (did 50 free)

    100 easy

    4 rounds of
    * 25 fast from a dive (did fly-back-breast-free)
    * 25 easy

    200 w/d

    TTL: 3200 yards

    I leave home at about the same time (+/- 3 min), yet some days I arrive at Kino just as Paul is holding the group to start, others I'm there for plenty of warmup. There's a bunch of stoplights, sometimes it works out that I make a bunch of green lights in a row, others I hit every single one red.

    anyway, this was the distance set. once we started the 50s/25s, everyone did the same thing, but the sprinters did other stuff while we did the 500s.
    on both rounds of the 500s, the #3 guy caught me around 250-300. well he was a bit discreet and didn't touch me or anything, but I saw he was close so pulled off at a wall to let him pass. it was a fun way to do 500s though.

    yea I know I should have done that one 50 all fly... I had a decent dive, but didn't get enough dolphin kicks and took 6 strokes. at the turn I was already regretting the pain of the second 25, and just decided to do free.
    the other sprints felt good. well my back start stinks, but I never do them...
    overall a nice, fun, set with a good mix.

    after work, I decided to skip the gym, but after getting home I tried going out for a run...
    after work jaunt 1.26 mi 00:10:51 08:37 pace

    was planning to do ~2 miles, a loop along the canal up to Pecos and down to Germann, but my stomach started to cramp just as I was passing by (across the canal) the start point. I walked it out a little, but didn't seem to any good, so decided to call it quits. Holly (the dog) did enjoy getting in a little run

    I think my body was telling me it was done, so I basically listened. could have been lunch or something that got in the way, but I figure this was better than nothing. and it sure helped tire Holly out, for a while at least.
    Swim Workouts , Running , Cycling
  3. Friday, February 22, 2013

    by , February 22nd, 2013 at 07:30 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    200 FR as 50 K/Scull,50 Swim DPS-6, snorkel
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, DPS-6

    *Set 1*
    6x100 FR-Strong on 2:00
    *1:06, 1:05, 1:05, 1:05, 1:05...right into
    10x50 FR-Strong on 1:00
    ---300 BK as 50DA/50 Swim
    ---200 FR DPS-6 w/snorkel

    *Set 2*
    6x100 FR-Fast on 2:15 w/snorkel
    *1:04, 1:04, 1:04, 1:03, 1:03, 1:03...right into
    8x50 FR-Fast on 1:10 w/fins
    ---300 BK as 25DA/50 Swim
    ---200 FR DPS-6

    *Set 3*
    6x100 FR-AFAP Best Average on 2:30
    *1:02, 1:01, 1:01, 1:01, 1:00, 1:00...right into
    8x50 FR-AFAP Best Average on 1:20 w/fins, agility paddles
    ---300 BK as 25k/SDK-8, 25SDPS-6
    ---400 BR as 25K/bk, 25DPS-6
    ---600 Fly as 8(25RA, 25LA, 25DPS-6 w/SDK-6)

    *Set 4*
    20x25 on 20 count rest
    #1-5 Fly Strong w/SDK-6, DPS-6, Hypoxic 0
    #6-20 FR Strong w/DPS-6, Hypoxic 0

    Warm down
    600 FR DPS ABPT w/snorkel

    Quality FR sets with 500+ yards warm down swims. Did not have much speed in Set 3-6x100s partly from having thigh cramps after Set 2. About halfway through the Set 3-8x50s FR w/fins/agility paddles I stumbled upon a way to go faster with 24s finishing with 23. Shoulders, arms and legs will need plenty of recovery activity today, evening, and during the weekend.
    Swim Workouts
  4. 2|22|13 Fast, Slow, and Breath Control

    by , February 22nd, 2013 at 05:54 PM (Blog)
    10 minutes stretching
    20 seconds helicopter arm swing - did 64 strokes
    • closed fists so fingertips didn't fill up with blood




    15 X 50 @ 1:30 Free with breath schedule (WF)
    • built pace as muscles warmed
    • 1st - one breath out, 3 back
    • 2nd and 3rd - one breath out, 2 back
    • 4 thru 15 - just two breaths back
    • first few were mid 40's, the rest were 38 - 40

    SET II
    2 X 50 @ 2:00
    • two breaths back, 38's

    10 X 50 @ 1:30 (HUDKF/easy various drill WF)
    • just a fast 25 out with a recovery 25 back
    • helicopter arm

    SET IV
    10 X 50 @ 1:00 closed fist free (WF)
    • 5 thru 10 was with breathing every stroke (BL,BR) and DKF


    1000 of various (WF WS)
    • kept it slow, added variety to avoid garbage

    10 X 50 flutter kick @ 1:15 (WS)
    • just made by a few seconds
  5. 02.22.13 - Friday workout

    by , February 22nd, 2013 at 03:06 PM (Pete's swim blog)
    Swam w/ Dave and Dave. Donated apheresis after the workout and discovered a new benefit to shaving. The nurse used excessive tape to hold the tubing to my wrists. It was nice when they removed the tape and it didn't pull off swaths of hair with it. Tape removal turns out to be one of the most painful parts of the whole thing second only to the device that pricks your finger for blood testing. Needles in the arm are not big deal... as long as I don't watch.

    I still appear to have some taper left. The 400 IMs we did today weren't my fastest but they were smooth and I descended them.


    650 Warm up

    4 rounds of (Stroke=free, fly, bk, br by round)
    * 3 rounds of:
    ** 2 x 25 - :40 stroke (easy/hard)
    ** 2 x 25 kick - :40 (easy/hard)
    * 400 IM - 6:00 (5:50, 5:40, 5:35, 5:30)

    5 Rounds of:
    * 100 hard free - 1:20 (1:09, 1:10, 1:08, 1:08, 1:05)
    * 50 easy free - :50

    200 Cool down

    (4400 Total)
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -02/25/2013

    by , February 22nd, 2013 at 01:17 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 50 kick 1:00
    6 X 25 sprint kick :45
    1 X 100 swim

    1 X 300 IM 5:15
    4 X 50 1:10--#4 on 2:00
    Three rounds.
    50's: Round 1 fly,2 back,3 breast.

    1 X 250 3:45
    1 X 150 2:15
    Three rounds. Pull freestyle, descending by rounds 1-3..
    250's: 150 cruise/100 fast
    150's: 100 cruise/50 fast
    Swim Workouts
  7. Week 20 - Friday

    by , February 22nd, 2013 at 11:05 AM (After a long rest)
    I felt awful this morning. I was tight and sore during the warm up and I felt sluggish the entire workout. Today was really a tough workout too which did not help. I have a meet tomorrow and feel like skipping(I wont) since we are not only swimming through the meet but I am getting whooped in the pool. I felt a little sorry for myself this morning and some praise from the coach at the end on the 75 set really helped.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    600 free with snorkel
    10x50 on 40 holding 32.5's
    100 easy

    Main set
    3 x (50 AFAP on 1 minute, 100 AFAP on 2 minutes, 200 AFAP on 3.30) 30 seconds between sets.
    100 easy
    2x200 overkick with snorkel
    10 x 75 with flippers on 1.45, alternate kick, swim

    Warm down
    200 easy

    Total 4200

    I went 27s on the 50's, 57-58 on the 100's and 2.01-2.03 on the 200s. It was not so much the times that I was most disappointed about but rather how i felt. I had no strength and just all around felt bad from the first stroke to the last stroke. I went 39-40 on the 75 kick with flippers, and 33-34 on the free. The last 75 swim I went 32.
    Swim Workouts
  8. Thursday (legs & sprint) & Friday (mish-mash rehash)

    by , February 22nd, 2013 at 09:40 AM (Mixing it up this year)
    The pool is still on the upper side of legal temperature 82 but is tollerable compared to earlier in the week.

    Thursday was so busy I forgot to post my mostly leg focused with a bit of sprint work so here it is:

    500 free
    500 free kick w/zoomers

    8x25@:45 shooters w/zoomers
    8x25@:45 burst & cruise
    2x200@6:00 free kick w/board went 4:38 and 4:36 my legs burned on this
    200 breast kick

    5x100@1:45 free w/snorkle & strapless paddles went 1:28, 1:26, 1:25, 1:21, 1:19

    200 free easy

    total 2700 yards

    Todays workout was easier in some ways and harder in others:

    500 free
    500 free kick w/zoomers

    5x100@2:00 fly as 25 rt arm/25 lt arm/25 kick/25 swim w/zoomers went 1:43, 1:41, 1:39, 1:35, 1:31
    300 free kick w/zoomers

    5x100@1:45 free w/strapless paddles, bouy & snorkle went 1:28, 1:26, 1:25, 1:23, 1:21
    300 free kick w/zoomers

    8x25@:05RI as front scull drill, middle scull drill, hip scull drill, under water recovery free w/snorkle
    200 free w/snorkle

    Total 3000 yards
    Swim Workouts
  9. Thurs, Feb. 21, 2013 7:00-9:00pm

    by , February 22nd, 2013 at 01:07 AM (Fast Food Makes for Fast Swimming!)
    A much much better night. No back nerve pinching issues like I had yesterday, so I went at it. Also the high school boys (all 3 of them) came back and made the fast lane like it used to be in the fall. Intense workout.


    1000 Free

    10 x 100 SDK w/ long fins @ 1:25
    I left my short ones at home so I borrow from the YMCA supply. Long fins make the kicking soooooo easy.

    10 x 100 Free Pull @ 1:40 (went 1:03-1:05s)
    I led these, but had I gone slower I would've had Jared right on me

    Main Set (Super 500s - IM Style)

    4 x Super 500s @ 9:00
    • All 25s are Sprint, the other distances are relaxed, or in our case with the H.S. boys...Sprint also!!
    • Take :10 rest between each distance
    • 25 Free
    • 50 Fly
    • 25 Free
    • 75 Breast
    • 25 Free
    • 100 Back
    • 25 Free
    • 75 Breast
    • 25 Free
    • 50 Fly
    • 25 Free

    We were coming in just a bit under the 8:00 mark, so had about a minute rest on each. I was sandwiched between the leader Jared, and another kid Alex the whole set. Depending on the strokes it was interesting, but neither of the 3 of us were going to slow down for the others to get by.

    100 EZ

    6 x 50 Free @ :45 into
    6 x 50 Free @ :40 into
    6 x 50 Free @ :35
    just make them.
    This was tough, I led the group, but Jared was right on me. He is a 4:52 500 Freestyler from last week's H.S. State meet, but since he led the IM set, I volunteered for this one.

    800 Free cooldown

    6800 Yards

    Tomorrow the team is going to work on their relays and exchanges for the Champs meet which is another week away, but John will have 2 lanes available for those of us not going to Champs to have a real workout.


    Then on Saturday is the team's annual Swim-A-Thon. John has told the group that no one will be "going for any records", etc. etc. on the swim, and that he'd prefer that most take all of the 2 hours to swim their 5000 yards.

    I'm not going to get a record, but the group of boys I swim with can still bring it in around an hour anyway swimming "EZ", so I'm going for my <1 hour swim for the 5000 yards. I'm not going to go crazy though if the lane conditions don't allow me to go fast though, I still have respect for my teammates.

    *** If anyone would like to donate to my team's swim-a-thon efforts, feel free to send me a private message, and I can give you the information on how to donate.
  10. 800 IM

    by , February 21st, 2013 at 08:58 PM (Alex's swim journal)
    After a day with some relaxing distance swimming and without any short-axis strokes, I was refreshed and ready to go for my first 800 IM... Dreaming up the 2000-yard descending ladder 800, 600, 400, 200 all IM (did I dream that or was this some diabolical nightmare I could not escape? I began to question myself as I hit the wall and turned after 150 fly!)... as I was saying, dreaming up this purgatorial workout is one thing, but actually doing it? I had never done more than 500 IM, never done more than 125 fly at once, I was beginning to question whether 400 IM was such a good idea. Just sent in my registration for the Whitefish Bay meet in March: 4IM, 200 back, free, and breast, 2IM... a good workout to say the least. If I could do an 800 IM and follow it with 6-, 4-, and 2-IMs in the same workout... yes, then I would feel better about that slate of events I just signed myself up for!

    Here it is... IM mount purgatory (or perhaps IM abyss... Dante's Inferno is a series of ever more constricting concentric circles converging on the earth's physical and metaphysical core):

    1000 wm-up swim on 20:00--free/pull by 200 (build pace); finished in 16:07
    800 IM on 16:00 (14:5?)
    600 IM on 12:00 (11:09)
    400 IM on 8:00 (7:13)
    200 IM on 4:00 (3:35)
    6 x 50 pull/free cool-down

    Another 3300 SCY; in 65 minutes.

    Wow, 200 fly is painful! And 150 fly is painful! And, what was so hard about 100 fly? Yeah, it was painful too! At 75 I honestly didn't know if I would stop at the wall at 100; going for 150 seemed like a good idea and things were going fairly smoothly, I was finding something of a rhythm... at 125 I was beginning to doubt that decision. At 150 I willed myself to turn and start back down the lane... stretch, reach, push the sternum, lift the hips, kick... at 175 my lungs were gasping, my shoulders and lats burning, my abs felt like they'd just done 200 crunches, but I knew I was doing this... 200 fly! First 50 of the back portion of the IM was just recovery, like I was clearing acid out of my lats and catching my breath... I was able to build and increase pace on the last 150 Back. As I leaned back to touch the wall and transition over to the front for breast I saw 7:35... wow, I thought, I'm making good time and might have more than a minute to rest before that 16:00 came around. Then I promptly lost 4-5 seconds on my breast leg... this 200 was pretty sucky and it just went on and on and on...! Freestyle, finally, but I was too tired to push it hard... cruised to a 3:20-something 200 for that leg, maybe it was in the 3:10s (I honestly can't remember if I was in the 14:40s or 14:50s when I finished)... it didn't matter, I was done! My first 800 IM. And in a little more than a minute I would be turning around to do my first 600 IM... 150s seemed a little easier than 200-yard legs, but I was pretty gassed. The fly was steady, the back actually felt good after only about 25 yards, breast was miserable, but improving slightly... during my free leg I kept thinking how similar this feels to the last 150 of a 5k! Maybe that means I'm doing something right. 400 IM was a piece of cake by comparison... never had a "recovery" length and ended up finishing in 7:13 (the seed time I sent in for 400 IM is 7:00; my practice PR being 6:59). 200 IM was not as good (I almost took a backstroke flip turn at the 100 mark... it seemed so weird to have only 50 yards of back!), but I was tired...

    Saw Scotty on the way out and said he should give the workout a try; he shook his head, emphatically, as if trying to ward off some evil spirit. "You're NUTs!" he said.
  11. Workouts 02/21/13: am and pm

    by , February 21st, 2013 at 08:51 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    little ladder fun (straight through):
    25 -- 50
    50 -- 75
    75 -- 100
    100 -- 125

    Fun with Vertical Kicking:
    4 x VK into 50 FR FAST
    - :20, :30, :40, :50
    - held 31's for the 50's

    200 Loosen and out
    (Solo/Rec/1600 yds (+150 VK)/35 min)

    Short swim this morning. My wife took a fall shortly after I got home on the ice outside the back porch and sprained her wrist and is now sporting some lovely bruises as well. I'm spoiling her pretty good for the rest of the day

    Before lunch my son took his learners permit test and passed! He even drove to the dump for his first recycling run, and did ok. He is tall (like 6'5" - 4 inches taller than me), so thanks to my sister we are on the hunt for a '78 two door civic that we can "modify" for him like Hightower in Police Academy!

    (True story - my mom tutored Bubba Smith at MSU in math)

    Before supper I had some more time and did:

    - 200 FR/200 BK/200 IM drill

    5 x 50 on :40 FR with snorkel
    5 x 100 on 2:00 kick with board and snorkel
    4 x 50 on :45 IMO
    4 x 100 on 1:30 FR with agility paddles (desc 1:08 -> 1:02)
    3 x 50 on :50 FR pull with buoy
    3 x 100 on 1:40 IM
    2 x 50 on 2:00 FAST (:27, 28)
    2 x 100 on 2:00 back flutter kick
    1 x 50 on 2:00 FAST(:26)
    1 x 100 EZ, convincing the lifeguard to not kick us out since no family swimmers there)

    150 loosen and out
    (Solo/Rec/3000 yds/60 min)

    Found that alternating 50/100 set in a drawer, and noted that I did them on a 2:00/100 base. Amazing to look back a few years and see improvement and a drop in base. Picked the same idea, but mixed up the intervals and swimming.

    Off to make some strawberry shortcake for the family then early to bed. I'll be dry through the end of the weekend due to work, but I was able to get some basketball sneaks this afternoon (for $45) so I am ready for hoops on Sunday!
    Swim Workouts
  12. Thursday, February 21, 2013

    by , February 21st, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    4x100 FR on 1:45 as 50 K/Scull,50 Swim DPS-6, snorkel
    4x100 FR on 1:45 as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, 4SDK, Hypoxic-2 per/25

    *Set 1*
    5x150 FR on 2:10, DPS-6, desc effort each 150 by 50, snorkel, agility paddles
    *1:50, 1:45, 1:41, 1:40, 1:40, then right into...
    5x100 FR on 1:30, DPS-6, negative by 50
    *1:08, 1:07, 1:07, 1:07, 1:06
    ---300 BK as 50DA/50

    *Set 2*
    300 DK w/bd
    300 Fly as 4(25RA, 25LA, 25 Swim) w/snorkel
    300 Fly as 25 DK/bk, 25 Swim w/SDK-6, strong DPS-6
    4x50 Fly on :30 rest as 25/3K-Fly, 25 Fly w/SDK-6, strong DPS-6

    *Set 3*
    200 BK K/SDK-8
    300 BK as 50DA/50SDK-6,DPS-6
    300 BK AS 25k/SDK-8, 25SDK-6,DPS-6
    4x50 BK on :30 rest as 25SDK-8/Strong DA, 25SDK-6,Strong DPS-6

    *Set 4*
    200 BR Kick/bd
    200 BR Kick/snorkel
    400 BR as 25K, 25DPS-6, w/snorkel
    4x50 BR on :30 rest as 25 double pulldowns, 25 strong DPS-6

    *Set 5*
    16x25 on :20 rest, IMO by 4 each stroke
    85-90% quality effort with relevent DPS, SDK, and Hypoxic-1/2

    Warm down
    1000 FR DPS ABPT

    Moderate recovery and base aerobic session with focus on stroke form, SDK, DPS, some hypoxic. Water temp much better today!...and if the same tomorrow, there will be excellent potential for quality swimmming.

    When looking at recent videos for Fly and Breast, I saw too much over-swimming ie, undulation, head motion, forward extension resulting in feet out of the water. Made adjustments towards simplification and flatter stroke form. My lower back is flexible and I need to remember not to over lift the hips with the undulation.
    Swim Workouts
  13. Thursday, Feb. 21

    by , February 21st, 2013 at 04:57 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    3 x (3 x 50) @ :10-15 RI
    1 = front scull
    2 = caterpillar fly drill
    3 = RA/LA fly
    8 x 25 back shooters @ :45
    50 EZ

    Main sets:

    3 x (3 x 100 w/fins & agility paddles @ 2:00 + 50 @ 1:00)
    1 = 75 smooth free @ 1:00 + 25 free @ 100 pace @ 1:00
    2 = 75 smooth back @ 1:00 + 25 back @ 100 pace @ 1:0
    3 = 75 EZ flutter kick w/board @ 1:00 + 25 @ 100 pace @ 1:00
    50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    5 free (10s), 3 evil (13 flats)
    100 EZ

    Total: 3400


    I'm marginally better today, but still hacking with low energy. Damn virus! But at least I managed more AFAP 25s today. I thought about going to the gym, but plyos seemed way too taxing.

    Interesting article on wrestling exclusion fallout:

    Analysis of Orlando Grand Prix: I hope Lochte's new show isn't absolutely horrible.

    Updated February 21st, 2013 at 05:09 PM by The Fortress

    Swim Workouts
  14. Thursday 02212013

    by , February 21st, 2013 at 03:26 PM (aztimm's training blog)
    last day that Chandler AM lap swim is at Nozomi...Hamilton re-opens next week

    500 swim
    400 pull w/paddles + buoy
    300 kick w/fins + board (alternated 50 flutter/50 dolphin)
    200 backstroke w/fingertip paddles
    100 breast

    100 easy free

    4 x 50 breast @ :10 rest
    50 easy free
    4 x 50 breast @ :10 rest w/fingertip paddles
    50 easy free
    4 x 50 breast @ :10 rest w/breaststroke fins
    50 easy free
    4 x 50 breast @ :10 rest w/breaststroke fins + fingertip paddles
    50 easy free
    4 x 50 breast @ :10 rest, desc 1-4 (got to about 200 pace)

    200 pull w/paddles + buoy (normal/large paddles), tried to focus on breathing every 3+

    200 w/d

    TTL: 3200 yards

    air temp wasn't as cool as I expected, low 40s, water temp was toasty as usual. there was one other guy swimming when I got there (around 6:15). he left around 7, then it was just me and the guards until I got out

    I wasn't feeling too inspired, actually felt like just staying home, but knew I'd regret that. one nice thing about that initial/warm-up set is that it is 1500 a nice chunk just doing that.

    hadn't done my mega breast set for a month or so, and it actually felt pretty good. I've had some knee issues with the whip kick off/on since Nov (when I did el Tour), but it didn't seem to bother me today.

    Most of my free (well after the initial 100ish) I tried to focus on 3+ dolphin kicks and breathing every 3, yes even on those easy 50s between the breast 50s. maybe if I focus on this, it won't be such a chore--and we all know breathing every 3 for a race 50 free is a luxury most of us don't have.

    ordered an Orbea Thor bike helmet this morning, through an Active GearUp special:
    definitely different than what I'm wearing now...hopefully it will work for me.

    I've been on work calls from 8:30am all day (with just a 30 min break), and one one now for another 40 min. I may try to sneak out, drive to Ahwatukee for a ride. but I think it is looking likely my spin today will either be skipped or spin class :/
    actually for the best, as I hate riding when the air temp is under 50 (yes I'm a wimp).
    Tags: solo swim
    Swim Workouts
  15. 2|21|13

    by , February 21st, 2013 at 02:59 PM (Blog)


    Started easy 50's on 1:00 (WF WS) and while on the 3rd I was alone with the pool to myself

    10 x 15M TD @ 0:30
    • easy - still warming up

    86 x 15M TD @ 0:20
    • alternate between L-R-L-turn-glide and R-L-R-turn-glide
    • most were 11 - 12's
    • R-L-R were slightly faster with a better glide

    SET I
    7 x 50 Fr @ 1:00 (WF)
    • 1st one - no breathing out, one breath in
    • 2 thru 5 - 1 breath out, breathe every cycle in
    • 6 and 7 - breathe every cycle out, one breath in

    SET II
    5 x 50 Bk @ 1:00 (WF)
    • mid 40's

    No aches or pains except for my right ankle, which is likely tender from fins. The right ankle isn't nearly as flexible as the left either -it has been through more injuries.

    Probably won't go to Greensboro (SCY) on March 3, it would be a 4.5 hour drive. Athens and Greenville are definately in my plans (LCM). Greenville will be my primary focus and the 50 free, 45 - 49 M state record is just 27.11.
  16. 02.21.13 - Thursday workout

    by , February 21st, 2013 at 01:40 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Sprint day! Another of Leslie's workouts. Not as much yardage but hurts just the same.


    600 Warm up

    4 x 100 - 2:00, odds IM drill, evens IM kick
    4 x 50 - 1:00 Descend to 200 pace
    50 Easy

    8 x 25 SDK w/ fins - :40 (odds on back, evens on front)
    50 Easy

    8 x 25 IM Order x 2 - :40 burst 15m, cruise
    50 Easy

    3 x (50 stroke Smooth + :10s rest + 25 stroke @ 100 pace + :15s rest + 50 stroke AFAP) - 2:30
    * Did 1 each of fly/back/br
    50 Easy
    3 x (50 Smooth + :10s rest + 25 @ 100 pace + :15s rest + 50 AFAP) - 2:30
    * All three rounds free
    200 Easy

    3 x 25 fly kick w/ fins - :40, hard
    3 x 50 fly kick w/ fins - 1:00, easy
    3 x 75 fly kick w/ fins - 1:45, hard, rest :10s @ each 25
    2 x 100 br kick - 2:00

    200 Cool down

    (3600 Total)
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/22/2013

    by , February 21st, 2013 at 01:03 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 up tempo :30
    1 X 100 easy

    8 X 75 kick 1:45--last 25 fast--
    1 X 100 swim

    2 X 100 from the blocks @ race pace
    1 x 100 swim

    4 X 300 4:00
    4 x 200 2:40
    Pull freestyle. Descend each distance 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Thu Feb 21st, 2013 SCY

    by , February 21st, 2013 at 12:29 PM (Ande's Swimming Blog)
    Thu Feb 21st, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info

    Whitney Coached
    6:00 - 7:30 dove in around 6:04ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Kellie, & Marcio
    Beside Todd, Tyler, Pat, Larry & Gull

    Warm up

    Main Set

    5 x 200 on on 2:15 make it
    went 3rd behind Chris & Jim
    made it

    200 easy

    5 x 150 on 1;45 make it
    made it

    200 easy

    5 x 100 on 1:05 make it
    flipped into my 4th & 5th but made it

    200 easy

    5 x 50 on 32.5 make it
    made em

    6 x 150
    done 25 fast from a dive
    100 easy
    25 fast from a push

    then I kicked a little

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Swim Workouts
  19. Wed, Feb. 20, 2013 7:00-9:00pm

    by , February 21st, 2013 at 01:32 AM (Fast Food Makes for Fast Swimming!)
    I tweaked my back somehow over the past day. Not sure if it was from the dives at the end of last night's practice, or from something at work today, but I was a bit tender during the later half of my workday. I injured my lower back working as a laborer at a saw mill when I was about 23 years old, and I've had issues off and on with it since then. Lower back pain sucks, and I'll probably have to be careful about it for quite a while.

    I decided to try out swimming tonight, just to see how it felt, with plans to vacate if the pain was there. No pain, but I just took it fin dolphin kicking today, all freestyle, and "slow" swimming in place of the broken fast efforts.


    600 (25 Free/25 V-sit scull)

    12 x 100 Kick w/ fins
    3 @ 1:25, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10
    I did 12 x 50 Flutter Kick w/ board EZ while the kids worked hard.

    Main Set = Circuit Set (5 stops)

    Lane 6:
    3 x Broken 200 Free @ 5:00 w/ :15 rest @ each 50
    I was around 2:05-2:10 for my add-up times. Just cruising.

    Lane 5:
    6 x Broken 100 Choice (did all Free) @ 2:30 w/ :10 rest @ each 25
    Around 1:00 or so on these

    Lane 4:
    2 x Broken 400 IM (did 400 Frees) @ 7:30 w/ :20 rest @ each 100
    I was going around 1:08s per 100 on these. My back was beginning to loosen up a bit now so things were much better. Still wasn't going to push anything.

    Deep Tank Stage 1:
    15 x cross pool Sprints @ 1:00

    Deep Tank Stage 2:
    15 min. of vertical flutter kicking w/ arms hugging yourself


    ~3400 Yards of 90% easy efforts today. I left the pool not tired at all compared to normal.
  20. 3K (3300 SCY)

    by , February 21st, 2013 at 12:45 AM (Alex's swim journal)
    Blog Entry 200!

    Today I needed an easy day... I'm starting to feel the soreness and fatigue of the hard workouts I've been doing over the last couple of months. I'm such a slow-twitch freak, it's still taking me a while to get used to swimming FAST or HARD on a daily basis. Today, I wanted that feeling I used to love... just get in and keep moving, stay aerobic and feel the air in my lungs, the circulation in my veins, that nice warm yet relaxed feel at the end of an hour-long swim, mostly continuous. No long rests, no hard bursts, stay in control. Here's what I did:

    1000 EZ free 17:00 (build to moderate pace)
    1:00 break to switch lanes
    500 Back, steady pace (this took me about 10:10)
    1000 Free, moderate (16:30)
    500 Back, steady (right at 10:00)
    300 free cool-down

    The twist on this nearly continuous EZ swim for about an hour, was the fact that I still managed to work in some backstroke endurance stuff and, since my back has improved so dramatically in the last couple of months, I'm able to use that instead of doing an extra 1000 free.... which means for all intents and purposes it was an EZ day with close to the yardage I've been putting in on my harder days. Three or four months ago I never would have dreamed I could do 1000 in back at basically 1:00/50 pace for an EZ workout, my backstroke was so painfully slow for so long!

    I know, I know... the hard stuff I've been doing over the last couple of months has made those improvements possible, so I'll be back to that soon enough. But it was nice to be able to just relax and enjoy the swim for once. I'm thinking about trying a descending IM ladder for tomorrow while I'm still fresh after the warm-up: 800 IM, 600 IM, 400 IM, 200 IM. No fly or breast today, so I'm hoping a break from that will help me come back with better energy tomorrow. Being a distance guy, I never feel that good about racing a distance that I can't double in practice, so doing even a slow 800 IM and 600 IM will make me feel a lot more confident about being able to swim a hard 400 IM at Whitefish Bay in a week and a half. Those 200s are looming as well... it's gonna be a lactic acid burn fest!