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  1. Fail, Sunday. Feb. 10

    by , February 10th, 2013 at 03:10 PM (The FAF AFAP Digest)
    Swim w/Team @ GMU:

    Warm up:

    400 swim
    300 kick
    200 stroke
    4 x 25 scull
    -- 2 front scull, 2 feet first
    -- I warm up slow mo, prolly missed 200.

    Main Sets:

    6 x 75 @ 1:20
    -- 25 drill + 25 kick + 25 swim
    50 EZ

    4 x through:
    150 kick @ 3:00
    2 x 25 AFAP kick @ :30

    50 EZ

    2 x through:
    -- first 50 smooth and second 50 fast
    -- I cruised the fast ones
    2 x 50 (25 free + 25 stroke) @ :50
    2 x 50 (25 stroke + 25 free) @ :50
    2 x 50 stroke @ 1:00
    :30 rest
    2 x 150 pull @ 2:00
    -- on the second round, I did 100 back instead
    50 EZ

    1 x 50 med ball relay -- This is challenging. You basically take turns keeping the med ball underwater the entire 50. I was dreadful at this, had no idea what was most efficient. However, my smart partner Elena did.
    2 x med ball throw for :40
    1 x 25 UW moving over two lanes + 25 EZ
    2 x relays -- one free, one dolphin kick on back UW
    200 EZ

    Total: 3650


    I am too old and/or too much of a HIT person to skip my day off. It should have been yesterday, but I wanted to get my drylands in. Then, it should have been today, but I wanted to swim with my team for a change. I miscalculated because I had nuthin. This is my worst workout in months. I cruised everything except the 8 x 25 AFAP kick. I couldn't do shooters and I used fins on the 150s kick because my legs were useless and I wanted to go ASAP (as slow as possible). I think the power squats (hadn't done then in ages) and adding the ankle weights yesterday made the drylands relatively harder. I WILL be taking tomorrow off.
    Swim Workouts
  2. 02.09.13 - Saturday workout

    by , February 10th, 2013 at 10:10 AM (Pete's swim blog)
    Swam at HSA w/ Dave, Dave, Dave and a few others. We more or less followed the workout give to us but truncated it and took it very easy. Dave knocked out a 1:06.5 100 fly inspiring me to do a really hard 200 broken breaststroke.


    400 Choice
    3 x 100 free - 1:30, descend (1:18, 1:12, 1:07)
    4 x 50 Kick w/ fins - 1:00
    4 x 25 - :30 easy/hard

    200 Kick w/ fins
    4 x 75 - 25 easy, 25 drill, 25 hard, IM Order
    200 Br kick
    50 Easy

    200 Timed Br, :10s rest @ each 50 (2:37) - about where I thought I would be. 1st 2 50s were fairly easy. 2nd two were painful. I was going a little late because Dave was calling my sendoffs from a different clock than i was looking at. Probably closer to 2:32-2:34 w/ :11s-:12s rest.

    150 Easy

    (2100 Total)
    Swim Workouts
  3. 2|9|13 Day One of Two of SC SCY

    by , February 9th, 2013 at 08:43 PM (Blog)
    50 fly
    • seeded as 31.00 from my SCM conversion but did a 32.something
    • not my specialty so I wore my endurance jammers
    • did not hear the "On Your Mark" so the "Beep" was like a rude riff

    50 free - 25.48
    • wore my superfast tyr ap12 (low waist)
    • seeded with my PB 26.99 from way back in 2010, three unsuccessful attempts including a DQ then followed (2010 and 2011)
    • took 2 breaths I believe
    • I am very content with this
    • noticed a few issues with a pause and slow down on first half

    • had Rowdy look at it. My arm swings out causing this during breathing

    100 free (50 SR) - 107.XX (25.03)
    • wore the tyr again
    • seeded 102.00 for I did not originally plan to SR, however I don't think they had to wait long enough for it to be a tacky move.
    • even more happy with this one, it was faster because I took one breath (home)

    50 back (for fun) - 36.xx
    • wore the endurance and seeded a 38.00 from estimation

    Tomorrow is the 200 free and 100IM as well as any relays I might be needed to do. Placed myself in a 200 free pickle because I seeded this one slow originally planning to SR a 50. If I sandbag it I will probably be in a world of hurt by 150 and actually make my seed from slowing down- good plan. I definately have not trained for this one. IM will be a fun
  4. Saturday 2/9/13

    Saturday 2/9

    PM only SCY (swim meet)

    500 swim
    8x75 @ 1:15 k/dr/bld
    8x50 @ 1:00 25 under H2O kick/25 build
    8x50 @ :50
    odd: build
    even: FAST
    8x25 @ :30 V.S.
    100 EZ

    200 FR - 1:52.20 (54.8/57.4)

    500 EZ

    200 swim
    4x50 @ :10 rest dr/sw I.M. order
    4x25 @ :10 rest FAST I.M. order
    100 EZ

    200 I.M. - 2:06.72

    400 EZ

    Total: 4000
    Swim Workouts
  5. Sat., Feb. 8

    by , February 9th, 2013 at 04:51 PM (The FAF AFAP Digest)

    RC/scapular ex, 20 min
    extreme angle iso squat w/15 lb kettleball, 5:00
    low row negatives, 80 x 3 x 8
    power squats, 180 x 3 x 8
    leg abductor, 130 x 3 x 6
    total ab machine, 120 x 3 x 15
    explosive glute isolator machine, 40 x 1 x 8 each leg (forgot to do other sets)
    bicep curl, 50 x 2 x 8
    flutter kicks on bosu w/ankle weights, 100
    captains chair leg raises w/ankle weights, 2 x 15
    power wheel roll outs, 2 x 15
    standing long jumps, 10
    knee tuck jumps w/ankle weights, 2 x 10
    long arm crunches, 50

    Foam rolling/stretching, 20 min


    I'm very excited about my SCM rankings: I got in all 9 sprint events for the first time ever! I hope to replicate that in yards this year; we'll see if I fit everything in.

    I was looking ahead at events at Nats. Three of the events I wanted to swim are on day three. That won't work for me. So it looks like I'll be swimming the 50 breast on Friday. Sunday is 100 back/50 free/100 fly. Should I swim 50 free or 100 fly? I'm leaning toward 50 free, which means I'd have to swim 100 fly at Zones untapered. At least I won't be fighting the triathletes for that event.

    Teen Fort is off to watch Ledecky and Congor at Metro Champs. Wish I could watch, but Lil Fort has a soccer game.

    Updated February 9th, 2013 at 07:29 PM by The Fortress

    Strength Training and Dryland Workouts
  6. Day two is in the past

    I had a decent meet today.
    First up the 500. Self inflicted pressure on this one. I was 6:11.38 in Greensboro last year.
    34.94 1:06.88
    37.05 1:13.20
    37.58 1:14.97
    38.30 1:16.42
    37.06 1:15.78 6:07.25
    Absolutely thrilled with this. As you can see my pacing is not very good. This is the fastest I have been since 2010.

    Next was the 200 back. I really wanted this one. Entered with 2:38.96 from last year.
    39.83 1:17.09
    39.57 1:19.61 2:36.70
    Again I think this is the fastest I have been since 2010. I think I was a little too relaxed on this race and probably could have pushed this a bit more.

    50 free. I never swim this except for relays. I never heard the "take your mark" command. EVERYONE was gone before I realized what was going on. Ended up with a 29.17. No further comments except two others had the same issue in other events.

    Mens medley relay, went backstroke. Not my best event.
    Previous best 50 bk is 36.22.
    Went 33.75 NICE!

    Mixed medley relay, went backstroke two heats later.
    Went 34.04 The 33.75 wasn't a fluke.

    50 back went another 34.04

    200 IM. Was 2:34.66 in Greensboro last year.
    46.58 Piano always falls here
    35.87 2:37.28

    Was too relaxed and went out way too slow and never got going. It was race number seven of the day but I am better than this. No complaints and I am glad the day is over. I am happy with my swims and my crazy 50 gave us something to talk about.
  7. Sat. Feb 9 - Staying with the Taper

    It feels odd - standing around in the pool so much and not trying to get some distance. But, I'm sticking with it. Thanks for the advice and support.

    Only did 2200 yards today in 65 minutes. I did work on speed some - not quite full sprint but getting close as I tried to maintain form and breathing. Was fairly pleased with the speed and I still felt tired after the workout.

    500 Free Warm Up (7:05)
    4x100 Hard on 2:00 (1:12; 1:12; 1:11; 1:11)
    100 Kick
    4x50 IM Order on 1:30
    8x25 IM Order on :45
    100 Kick
    200 IM (3:10) - This is the race that will psyche me out - it's at the end of the meet right after the 100 Free and 200 Back. I've never swum IM and I just want to survive.
    Broken 100 Back - 10 secs rest every 25 - 1:42 less :30= 1:12 (2 secs faster than my race last year)
    Broken 200 Free - 10 secs rest every 50 - 2:54 less :30 = 2:24 (5 secs off my race last year)
    4x50 Free/Back Easy

    2200 yards
    65 minutes
  8. Friday 2/8/13

    Friday 2/8

    AM and PM SCY (PM swim meet)

    AM swim:

    600 swim (200 FR/100 BK)
    300 pull w/ buoy + strapless paddles
    10x50 @ 1:05 kick w/ fins + board w/ :15 V.K. at wall after first 25

    5x75 @ 1:10 25 FAST FL/50 AE FR
    10x75 @ 1:00 AE FR
    5x75 @ 1:15 50 FAST FL/25 AE FR

    100 EZ

    Total: 3000

    PM swim:

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

    12x50 @ 1:00
    1 - 12.5 yds FAST kick off each wall
    1 - build
    1 - FAST

    4x75 @ 1:10 RED
    4x25 @ :30 V.S.

    300 EZ

    500 warm-up (assorted AE swimming and build 50s)

    500 FR - 5:04.39 (2:00.1/3:04.2 200/300 splits)

    300 EZ

    Total: 3600

    500 didn't feel too bad, but I felt stuck in 3rd gear for the back half. Couldn't find the way to break through, probably due to heavy dryland training lately (and heavy swimming yesterday)

    Updated February 10th, 2013 at 07:06 PM by Calvin S

    Swim Workouts
  9. Friday, Feb. 8, 2013 7:00-9:00pm

    by , February 9th, 2013 at 01:05 AM (Fast Food Makes for Fast Swimming!)

    2x thru the following (50 Free, 50 Doggy Dig, 50 Breast, 50 Front Scull, 50 Free)

    10 x 100 SDK w/ short fins @ 1:25 (1:20s)

    Main Set:

    6 x 250 Free Pull @ 4:00 done in 3 sets of 2...each set of 2 is a "broken 500" negative split
    • 2:55/2:36
    • 2:55/2:36
    • 2:50/2:34

    1:00 bonus rest after the last 250

    500 Free for be done "similar" to the above negative splitting.

    • went 5:28
    • that's my fastest ever adult in-practice 500 swim...not that I've actually ever tried to do a 500 fast on my own before.
    • 5:15 was my meet time from 2 weeks ago, and this swim tonight was done in my normal practice gear...accompanied by size 38 nylon mesh drag suit...and 3 others in the lane to dodge.


    150 EZ

    10 x 50 @ :50, holding your best 500 50 splits (I was to shoot for 30/31s)

    • the first 4 or so were rough, holding 31s, with one 32 in there.
    • the final 6 I got going and came down to all 30s, and a 29 at the end.

    150 EZ

    16 x 50 @ 1:15 - 4x thru IM Order - 80% effort

    Bucket Pulling Relays - did Free, Fly, Back, and Free (I went twice on each)
    This is our "fun".

    200 EZ

    5500 Yards
  10. Thurs-Fri 0207-02082013

    by , February 8th, 2013 at 10:33 PM (aztimm's training blog)

    went over to Chandler's Nozomi pool during lap swim this morning:

    warm-up sets:
    400 swim
    300 pull w/paddles + buoy
    200 kick w/fins + buoy
    100 breast

    100 easy

    3 rounds of (w/fingertip paddles):
    4 x 50, done 25 back/25 breast (about 5 sec rest)
    100 easy free

    6 x 50 kick w/board only @ 5 sec rest (alternated flutter and whip)
    3 x 100 kick w/fins + board @ 5 sec rest (done 50 flutter/50 dolphin, last was on back no board)

    2 rounds w/fins:
    25 easy free
    25 fly

    100 easy no equip

    2 x 200 pull @ 5-10 sec rest

    200 w/d

    TTL: 3400 yards

    this was mostly a stretch-out swim, with a little focus on technique and drills. those fingertip paddles really work on cleaning up my entry on back (well free too), and I love they way they work for breaststroke. I sometimes try breast w/my large paddles...they're ok, but very challenging doing wall pullouts. it is very difficult to correct if your hands are going the wrong way.

    pool water temp was warm as usual, but air wasn't bad, in the mid 40s I think. there was some steam coming up. there were a few others there...I think the same guy got in the water at 7:10 (lap swim finishes at 7:30). and what I thought was a paceclock last week (tough to see with all the steam) wasn't, it was a holder for a water basketball net.

    sun was just starting to rise toward the end. won't be long before I have sun for half (or more) of these workouts.


    home to Ahwatukee 44.2 mi 02:21 18.8mph pace

    got caught up with some work stuff yesterday so didn't get to made sure I blocked some time for this morning. had some great weather, and a tailwind both directions (a rare treat!)

    this felt really good! and to get tailwinds both directions, well that was nice. I've had it happen that I've had headwinds both ways, or a tailwind one way, but this is very rare.

    went up to Mesa-Skyline for the noon workout

    got in 600 w/u various (took advantage of swimming mid-day with sun and did a bit of backstroke)

    3 x 100 @ 1:45, desc 1-3

    4 x 50 @ 1:10, 25 kick/25 drill

    8 x 25 @ :30, done as 2 rounds of:
    * 1/2 easy, 1/2 fast
    * 1/2 fast, 1/2 easy
    * all easy
    * all fast

    2 rounds of:
    3 x 25 w/bungee cord, 20 sec steady, then the person lets go of the end
    225 easy

    100 from block for time

    300 done 25 scull/25 kick/25 swim

    200 w/d

    TTL: 2500 yards

    work has been crazy this week, and while I was swimming I got at least 40 emails (yes it is crazy), but I expected it and really needed the break. it is just soooo nice swimming outside during the day this time of year. air temps were in the mid-60s, it was quite breezy, but the water was nice and warm

    we had about 15 people at workout....but I was the only guy. don't think that's ever happened before. it was tough striking up post-workout locker room conversation though

    that bungee set was interesting. so we arranged to have 3 per lane. one person swam down to the other end to start. so one gal in my lane held the end of my bungee while I swam, I was static for at least 10 sec (it feels endless while you're doing it), then she let go of the cord (underwater), then I continued to the other wall. then I held the cord for the next gal, etc.
    I did 2 free 1 breast. the breast was really tough.

    I felt good going into the 100 from the block...but my left calf cramped on my dive. I limped along, and it mostly loosened up by the first wall. my time was 1:07, which isn't horrible. I wish I got my split, as I'm 99% certain I descended
    Swim Workouts , Cycling
  11. The night before

    SC SCY state meet starts tonight with the mile. Usually before a big meet I send out some sort of message to my teammates to try to pump them up a little. This year I went cheesy with this little message. Keep in mind it was done quickly with not much thought.

    'twas the night before race day and all through the house not a swimmer could sleep not even there spouse.
    I had packed up my swim bag and it lay by the stair.
    Extra goggles, caps and my racing suit with a small tear.
    My children were all asleep in their beds.
    While 14 races played out continuously through my head.
    14 races, have I completely lost my darn mind?
    All I can do is hope the stroke and turn judge will be rather kind.
    I trust my coach and all of the work I have done.
    Hangin with my teammates is the best kind of fun.
    Should I check my bag AGAIN to make sure its all there.
    I glance through it quickly with a very intense stare.
    Will my body make it through race one, the unforgiving mile?
    Would I get the "mercy clap" cause my race took quite awhile?
    13 races still to follow that beast.
    Social Sat night with friends to enjoy a grand feast.
    Two of my favs come on Sat, the 500 and the 200 back.
    Thankfully they are not scheduled to be back to back.
    In the 4IM I made to the fast heat.
    But seriously doubt there is anyone there I will beat.
    In that race I will be swimming in lane eight.
    Maybe "outside smoke" is the nickname I will soon take.
    If I make through that one I will feel very proud.
    And know that my two girls will be cheering so loud.
    I have swum these races over and over in my mind.
    I'm sure the championship trophy we will soon find.

    Yes I know it is goofy and slightly on the cheesy side, but who cares.

    Swam my usual 1650 race/warm up for the rest of the weekend. The mile and I don't like each other much. A teammate and I took turns drafting of each other and cruised the entire way. So I guess I can't really count this one as a race.
  12. Friday, Feb 8 - Truly A Taper

    Slept in an extra 10 minutes today and went to the pool truly thinking about cutting back for a taper. Swam with Roger, Peter, Dave, Dave, and Danny. They only did about 2200 yards. I hung around and did 3000 - mostly 100's at about 80%. Started focusing more on turns - particularly the flat handed wall turns for fly and breast (we have an edge that is easy to grad at water level - Auburn doesn't).

    I was concerned about losing conditioning by not swimming enough over the next week. But, Roger told I have done the work - now it's about rest and letting my muscles build. He said that my body would probably feel bad for a couple of days - maybe to Monday or Tuesday - but then my "strength" and feeling would take off. He has the experience, so I trust him. Probably will only do 2000 to 2500 the next couple of days and cut back more next week. Focus will be on speed, stroke work, and turns.

    5x100 Free on 1:30
    5x100 Back on 1:45
    7x50 on :45
    4x50 Back on :50
    16x25 2 swim/2 kick - Free, Back, Breast, Free
    50 Back
    50 Fly (felt a shoulder strain so I quit fly for the day)
    50 Breast
    100 Free
    100 Back
    100 Breast
    100 Free
    100 Back
    100 Free
    100 Breast
    100 Back
    100 Free - Didn't really watch intervals on all the 100's - just focused on turns and having a good stroke)

    3000 yards
    85 minutes
  13. Friday, February 8, 2013

    by , February 8th, 2013 at 05:52 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS
    300 FR as 50k w/scull/50 Swim, w/snorkel
    200 BK as 50 DA/25 smooth, 25 Fast
    3x100 on 1:30 desc 1-3

    *Set 1*
    3000 FR TT

    1. 5:52.4
    2. 5:51.0 11:43.4
    3. 5:50.6
    4. 5:50.8 11:41.4, 23:24.8
    5. 5:47.3
    6. 5:45.5 11:32.8, 34:57.6

    300 EZ BK as 25DA, 25 Swim DPS
    300 EZ BR as 50K, 50 Swim w/snorkel
    6x50 FR on 1:00 desc 1-3,4-6

    *Set 2*
    3(3x100 on 2:00, desc 1-3) @200 pace

    1. 1:01, 1:00, :59
    2. 1:00, 59, 59
    3. 59, 59, 58

    400 EZ BK as 25K/bk, 25 Swim DPS
    400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim) w/snorkel
    400 FR steady state w/snorkel,agility paddles

    *Set 3*
    2(3x25 on 1:00) stroke choice
    Fly; 13.2/12.7/12.6
    Free; 11.8/11.6/11.3

    Warm down
    400 FR/BK DPS ABPT
    200 EZ Fly 25DR/25Swim

    Set 1, the 3000 TT was an effort, it seems the whole week of swimming weighed down my arms and legs like lead, but in the last 1000 the stroke began to flow more. No matter how crappy I feel when starting a long swim, usually if I keep at it, making a diligent effort, somehow the stroke will come together. So I was very pleased to descend the 500 splits.

    Set 2 was awkward, sluggish because even after 900 yards of warm down I could still feel the effects of the 3000 TT. No matter how smooth or steady I attempted to pace the first 50, the second 50 really dropped off. The coach said I was out in 28 low to 27 mid consistently, but then my kick would fade and be gone by the last 25 because my thighs were cramping. It was supposed to be 7 rounds, but I gave up after 3 rounds.

    With my thighs trembling, I got out and sat on the block to massage my legs, drink and eat a little bit, then stretched about ten minutes. Hopped back in, played around for about 1200 yards of stroke swimming, planning to get out soon.

    Set 3 was an unexpected, but inspired moment for me. Coach Chuck was calling out times for 25 sprints in the lanes next to me, as I felt ok, just decided to give a go and took off with the next send-off. Now I felt strong and smooth doing the fly and free. Chuck was excited with the 12s in the fly, and then was running up and down the pool when I did the 11s for the free.

    FYI - I am a hard of hearing lifetime hearing aid user and water in my ears make it even worse, so I tend to be in my own world at times when swimming, which appears as if I am ignoring the coach or whoever is trying to talk to me. So Bob in the next lane tapped my shoulder saying Chuck was trying to tell me my times. Anyway, successful communication commenced once I got out, dried out my ears, and put in the hearing aids. Of course I am quite pleased with those times.
    Swim Workouts
  14. Friday, Feb. 8

    by , February 8th, 2013 at 04:29 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    8 x 25 shooters w/fins @ :40
    50 EZ
    6 x 25 burst + cruise @ 1:00
    75 EZ

    Main Sets:

    3 x (25 back from blocks @ 100 pace + 25 EZ) (12-13s)
    75 EZ

    8 x 50 backstroke kick @ 200 pace @ :45 (hold 32s)
    :30 RI
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    6 x 50 flutter kick w/board @ 200 pace @ :45 (hold 32-33s)
    :30 RI
    100 backstroke, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    4 x 50 EZ kick @ :45
    50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
    100 back, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    1:00 RI

    2 x 50 EZ kick @ :45
    2 x 25 AFAP @ 1:00
    50 fast @ 100 pace @ 1:00 + 50 EZ @ 1:00
    100 back, negative split @ 2:00
    200 (2x 50 front scull/50 free w/agility paddles)
    50 EZ

    5 x 25 dive off side w/parachute & 15 fast dolphin kicks UW, cruise back
    2 x 25 flutter kick w/board/fins/chute @ 1:00
    100 EZ

    Total: 3875


    The pool was blissfully free of noodlers today. In fact, there were two Reston masters swimmers there and one very pissed off distance swimmer who is not going to attend CZ since he was shut out of the 1650 (see thread on forum:

    I did workout # 4 form the HIT forum: The pool seemed a bit warm today for aerobic work. Happily, my shoulder and elbow didn't hurt too badly, much less than my last set of PRP jabs.

    Interesting article on the science of pacing:
    Swim Workouts
  15. 02.08.13 - Friday workout

    by , February 8th, 2013 at 02:47 PM (Pete's swim blog)
    Feeling somewhat demotivated about blogging my taper. Swam w/ Dave, Dave, Dave, Danny, Roger and Meredith. Meredith got to swim hard since she isn't tapering. Never thought I'd be jealous of someone swimming a long hard fly set. Yesterday, we truncated a workout from the HIT forums. Lots of 25s on 40 or so. I think we did about 2000 yards.

    Today, we did a broken 500. I did better than I thought I would. After 2 days of light workouts, I'm starting to recover a bit. Hopefully it will continue over the next few days.


    600 Warm up
    Splashed around, practiced turns for a while.

    6 x 50 - :50
    2:00 Rest
    500 Hard, broken @ 50s, rest :10s
    Did 5:27. Hope that simulates what I can do in Auburn. I'd be really happy w/ anything under 5:30. On the 9th or so 50, lactic acid started building up pretty bad but the 50s were fairly smooth and I was able to hold :32 to :33 fairly easily.

    100 Easy

    4 rounds of (IM Order by round):
    * 2 x 50 Stroke - :40 easy/hard
    * 2 x 50 kick - :40 easy/hard

    Called times out for Roger's broken 400 IM and out.

    (1900 total - probably did a bit more)

    Updated February 8th, 2013 at 04:45 PM by pmccoy

    Swim Workouts
  16. Fluffy ate my Flow

    by , February 8th, 2013 at 01:47 PM (Of Swimming Bondage)
    I am happy to say that our puppy Fluffy has blossomed quite well -- gaining 20+ pounds onto her previously emaciated frame, learning how to walk well on a leash and a few other things. Alas, she is still a puppy with a powerful chew instinct. I left her alone in the house for 10 minutes this morning and she ripped to shreds the latest edition of Swimming World and my library copy of Flow.

    On the positive side, to have done such utter destruction in such a short amount of time, I imagine she was in a supreme state of doggy flow ... she digested the core message of the book very quickly.
  17. Sarasota Y Sharks Masters 5:30 AM Workout -02/11/2013

    by , February 8th, 2013 at 01:09 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 4:30 4:30
    2 X 100 1:45 1:30
    4 X 50 1:00 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 100 kick 2:15
    1 X 100 swim -

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:15
    1 X 25 1:15
    Four rounds. 50 and 25 are fast.
    Round 1 fly, 2 back,3 breast, 4 choice/no free

    4 X 200-descend 1-4- 3:00
    1 X 100 easy 3:00
    Two rounds, pull freestyle.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Workout 02/07-08/13

    by , February 8th, 2013 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Well, I was going to get some good swimming in Wednesday, but I was run down, mostly from tiling I guess.

    Thursday I got in 1800yds at the Rec solo, nothing too remarkable. Drove to Philly last night, and was able to get into the pool on UPenn this morning, which is a block from the hotel.

    200 Fr/200 Bk/200 IM drill
    4 x 100 on 1:40

    Two times thru:
    - 4 x 50 kick on :60
    - 2 x 150 FR on 2:15 pull with buoy

    Four times thru:
    - 25 burst/cruise stroke IMO into 25 dps fr on :50
    - 100 fr on 1:40 with snorkel

    Finish with 200 IM with agility paddles

    4 x 50 Quarters Strong on :60
    200 loosen and out
    (Solo/Sheerr Pool/3400m/70 min)

    While here to visit my daughter at Drexel, I was able to get in contact with the UPenn folks and access to the pool. It is 55 yards long, with a submersible bulkhead dividing the pool into 25 yards and 25 meters. I choose meters and enjoyed a lane to myself the whole time. Water was a cool 80 degrees, and crystal clear. A good change from the 86 at the Rec yesterday!

    I was going to try to meet up with Tom either tonight or tomorrow for a swim, but with mega storm Nemo bearing down, I'm going to hang out in town and get ready to head home tomorrow night. It the weather is as bad as forecasted (18 - 20 inches back home), we'll stay another night and return Sunday.

    Now, back to eating my way thru Philly!

    Updated February 8th, 2013 at 08:05 PM by rxleakem (Corrected pool length)

    Swim Workouts
  19. Snow Storm; 3200 SCY

    by , February 8th, 2013 at 09:48 AM (Alex's swim journal)
    A nice snow storm blew in while I was at the Y, early yesterday PM. Streets were totally clogged with the wet sticky stuff by rush hour. The scene from the pool deck, looking out the windows, was pretty surreal: the aquatic center was surrounded by a sea of white. Next time I'll remember to take a picture.

    The workout, my last "hard" one for the week before the meet, went by quickly. And it was a nice confidence builder.

    400 EZ swim (free in 6:50-7:00)
    600 kick = 3 x thru: 4 x 50 kick on 1:00 (IM order w/ fins)

    10 x 100 on 1:50 (alt. fr/pull; desc. frees = 1:30, 1:28, 1:26, 1:22, 1:19; pulls, 1:34-1:29)
    8 x 25 fly on :45
    8 x 25 back on :45
    8 x 25 breast on :45
    8 x 25 free on :30
    1:00 rest
    200 IM on 4:00 (3:21)

    200 EZ swim (back and free, about 3:30)

    Total= 3200/65 minutes

    Notes: It felt great to be getting stronger with each rep of the 100s free... I like being able to crack the 1:20 barrier at the end, lately I've been bottoming out at 1:21-1:22... so I'm pretty happy with that. The 25s were so-so, It did help me increase my turnover a bit on back and free; my short axis strokes are still just really slow (and exhausting!). My 200 IM felt good and is only a second off my seed time... at the end of the workout, so I feel like I'm poised to set a decent PR on Sunday. Each of the first two legs was right on target for my seed time (fly in :48, bK in :52--Sunday, with start from the blocks and a harder effort on back I could be at 1:32-1:37 at the half-way point instead of 1:40), my breast was probably :56-:57 (sad face!), so my free was :44 (slow, but not as bad as the evil-stroke).
  20. Week 18 - Friday

    by , February 8th, 2013 at 09:14 AM (After a long rest)
    Today I felt horrible during the warmup but got better as the workout went on. By the end of the workout I felt pretty strong and good. I guess a night off last night was beneficial. Ironically when I spoke to my coach about last night he said he was waiting for me on deck and had a lane ready for me. I saw the note on the door and took it as a sign. Oh well, a night off was overdue and I benefitted from a good nights sleep also.

    400 with snorkel
    6x50 catchup drill on 45
    200 easy

    Main set
    6x100 IMs on 1.20
    2x500 done as 250 cruise holding 1.10 pace, 250 trying to hold 1min pace per 100 with 30 seconds rest between 500
    4x(4x50 on 35 holding 200 pace, 100 easy)
    200 easy
    200 free with flippers AFAP. If I did not go under 1.55 everyone had to do it again(no pressure)
    4x25 no breath on 45
    100 back flippers AFAP. If I did not go under 55 everyone had to do it again.

    Warm down

    100 easy

    Total 4400

    The IMs were tough but got easier as I got going. I held 1.15s. the 500s were much better. I held 1.10 on the first 250 and 1.01 pace on the second 250 on both 500s. The 4x50 sets were really tough. Myself and one other swimmer split the lane which helped me push these. I kind of felt bad towards the end because he was eating wake the whole way. After the first one I was holding 28 and 29s. Number 3 on sets 3 and 4 hurt bad, but I picked up number 4 each time so it must have been a mental thing. My 200 AFAP with flippers was 1.48. One of the young guys in the next lane went out like a rocket which again helped me, and I realled him in during the middle 100 and I even finished strong. The 100 back was fun since I don't do much strong back any more and I went 54. Lots od SDKs off the walls. The no breathers were as usual, painful. I did 15 minutes of Vasa swim bench with two bungee cords for resistance at the end.

    Updated February 18th, 2013 at 09:29 PM by StewartACarroll

    Swim Workouts