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  1. Warm water and few lights

    by , February 27th, 2013 at 08:32 AM (Mixing it up this year)
    This is just not the week to swim at the CCAC. Today the water was on the warmer side 82-83ish and the lights right over the pool would not come on so we only had the lights over the bleachers and 4 spotlights to swim by.

    The funny thing is last night at the Y the light in the pool in one of the lanes fell out of its housing. Of course the 8 years olds in the lane all want to play with it but I moved them over to the lane my older kids are in and the older kids moved into their lane. Atleast the teenagers stayed away from the light which was still connected via a long insulated cord on deck and they didn't try to stick their hands in the now vacant hole in the pool.

    This was more of a recovery day since I did not get to warm down yesterday due to the tornado warning.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    500 alt 50 catchup drill at the hips/50 underwater recovery free w/snorkle
    5x100@2:00 back as 25 rt arm/25 lt arm/25 kick/25 swim w/zoomers went 1:39, 1:40, 1:37, 1:36, 1:33
    500 free kick w/zoomers moderate pace
    500 free w/snorkle maintain 6 beat kick every 4th lap choice of drill

    Total 3000 yards
    Categories
    Swim Workouts
  2. Tues, Feb. 26, 2013 5:30-7:30pm

    by , February 27th, 2013 at 12:45 AM (Fast Food Makes for Fast Swimming!)
    John bumped the practice time forward to give us a little more space in the pool which was nice. Instead of the normal 6-7 per lane, we were 3-4 per lane. Much better that way...but my body was tired and didn't want to move today.

    Warmup:

    400 Rev IM (50 Drill/50 Swim)
    8 x 50 Kick w/ board @ 1:15
    400 Free Pull breathe every 3 (or 2 for me)
    (1200/1200)

    5 lanes of taper stuff for most of the group, and 3 of us not going to the Champs meet together in lane 6 to do the following:

    Main Set:

    4 x 200 Free @ 3:00 (Desc. 1-4) 2:20 down to 2:15ish
    1:00 rest
    4 x 200 Free @ 2:45 (Desc. 1-4) 2:18 +- 3 seconds at random
    1:00 rest
    4 x 200 Free @ 2:30 (Desc. 1-4) 3 @ 2:20, last one 2:14...I was "Sprinting" and that was the best I could do.
    I'm just sluggish today. Didn't sleep well last night, and had a rough day at work too.
    200 EZ
    (2600/3800)

    10 x 100 SDK w/ short fins @ 1:30 (1:20s)
    (1000/4800)

    8 x Dive 12.5 breakouts, 4 Dive 25 @ coach's go
    (200/5000)

    600 EZ cooldown
    ---------------------------------
    5600 Yards

    Last practice for the week will happen tomorrow night. No Thursday practice as 85%+ of the team will be traveling to Moscow, ID for the Champs meet - 3 full days of prelims/finals. I took a look at the heat sheet, and I would have really good competition. I'd more than likely make the consol heat of finals, and could've possibly got lucky to break into the top 8 in a few events. But...I'm also glad I'm not swimming this meet. A 3 full day meet would just wipe me out right now!
  3. Workout 02/26/13: evening

    by , February 26th, 2013 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    Great swim tonight, inspired by the main set from RickMile's blog earlier today:

    w/u: 200 FR/200 Bk/4 x 50 kick on :55, 100 EZ

    Go FOUR times through:
    1 x 100 on 1:45
    2 x 75 on 1:15
    4 x 50 on 1:00
    Mini-Masters break 30 seconds)

    *GregJS will kill me if he sees that I altered those intervals a bit, so don't tell him
    *I did:
    - Fly, Back, Breast IM on 100's 1:09.8 on IM)
    - Indiana IM's on 75's (sprint 2nd 50)
    - Reverse IMO on the 50's

    Finished with dive lessons from the blocks
    (Masters/Rec/2500 yds/60 min)
    ------------------------------

    Doing that main set IM was a real kick in the pants! Greg and I did the longer workout, and Marie and Sandy did a shorter version Everyone did well with the starts, too. I can always relate to the fear that many masters swimmers have when it comes to plunging off the block platforms, so I try to present a slow progression from the side of the pool to the blocks. I also don't use the kickboard or yellow lifeguard poles as "encouragement" like coaches used to back in the day

    I will stay dry for the next 2 days work and get ready for some good for this weekend. And perhaps some more snow!

    Updated February 26th, 2013 at 10:49 PM by rxleakem

    Categories
    Swim Workouts
  4. Tuesday, Feb 26 - No Paddle Tuesday

    Combined some endurance with some speed work today - and never put my paddles on. Fel pretty good about my pace/speed today. Took a little longer rest between sets adn held my speed pretty good through the whole workout.

    More people were at the pool today. So, I jumped in a lane with Keith and joined his 200 sets. Later, I joined Peter and Dave at the end of their sprint workout. Swam almost all free - working on increasing my pace.

    50 Free
    3x200 Free on 3:00 (swimming with Keith, but still warming up)
    100 Back
    5x200 Free on 3:00 (2:40; 2:40; 2:40; 2:42; 2:42)
    100 Back
    10x100 on 1:45 (1:15; :15; :15; :18; :19; :17; :19; :19; :19; :17)
    50 Back
    200 Kick
    4 times thru - hard
    3x25 with 10 sec. rest
    1x75 then 1 minute rest (swam <2:20's - 1:50 swim time for 150 or ~ 1:13/100)
    6 times thru
    100 Free on 1:20
    50 Back on :50 (my 4th 100 slipped to 1:21 so I skipped the 4th 50 and then finished out - never have done 100's on 1:20 interval, so geeting 4 in was good)
    100 Free

    4650 yards
    100 minutes
    Categories
    Uncategorized
  5. Tuesday, February 26, 2013

    by , February 26th, 2013 at 07:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Partly sunny skies, humidity at 84%

    Warm up
    300 FR DPS
    300 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    200 FR as 50 K/Scull,50 Swim DPS-6

    *Set 1*
    4x200 FR on 2:45, desc 1-4, snorkel/agility paddles
    *2:16, 2:14, 2:12, 2:10
    ---300 BK DPS-6 Swim

    *Set 2*
    300 Fly as 4(25DK/bk, 50RA/LA, 25 Swim/SDK-6,DPS-6)
    3x200 Fly on :30 rest as 50RA/LS, 50 Swim/SDK-6,DPS-6
    2x200 Fly on :30 rest as 4(25DK/bk, 25 Swim Fast SDK-6,DPS-6)
    ---300 FR DPS-6

    *Set 3*
    300 BK as 4(25K, 50DA, 25 Swim/SDK-6,DPS-6)
    3x200 BK on :30 rest as 50RA/LA, 50 Swim/SDK-6,DPS-6
    2x200 BK on :30 rest as 4(25K/bk, 25 Swim Fast SDK-6,DPS-6)
    ---200 FR DPS-6

    *Set 4*
    200 BR Kick w/snorkel
    300 BR as 50K, 50 Swim w/snorkel
    300 BR as 4(25K/bk, 50 Swim DPS-6)
    200 BR as 4(25 K/bk, 25 Swim Strong)

    *Set 5*
    600 FR as 8(25 Smooth DPS-6, 25 Hypoxic-3, 25 Hypoxic-1)

    *Warm Down*
    300 EZ BK/FR by 25

    Comments:
    The water temp was good again and I was more at ease in the water today, but did feel some moments of unusual escalated HR with only moderate effort. Earlier this morning at wakeup my HR was 59 instead of normal 47-48, which may have also been the case Monday am too. It this continues for the remainder of the week I may go in to see the nurse practioner at our health clinic, which can be done on a walk-in basis. For the most part I felt fine considering I only swam one set with extended effort over 150 HR.

    Updated February 26th, 2013 at 07:45 PM by fdtotten

    Categories
    Swim Workouts
  6. Tuesday, Feb. 26

    by , February 26th, 2013 at 07:18 PM (The FAF AFAP Digest)
    Drylands:

    RC/scapular exercises, 20 min
    explosive leg press, 190 x 3 x 15
    low row negatives, 90 x 3 x 8
    med ball slams 2 x 10
    resisted track start jumps, 10
    explosive glute isolator machine, 40 x 1 x 8 -- got a quad cramp and stopped
    power wheel roll outs, 2 x 15
    leg abductor, 130 x 1 x 6 (forgot other sets, machine was popular today)
    back extensions w/25 lb plate, 2 x 15
    flutter kicks on bosu, 10
    knee tuck jumps, 10

    Swim/SCY/Solo:

    600 various
    5 x 50 front scull @ :15 RI
    5 x 50 caterpillar fly drill @ :15 RI
    50 EZ kick
    10 x 50 w/agility paddles @ 1:00
    odds = smooth free
    evens = smooth back
    50 EZ
    8 x 25 shooters w/fins @ :45
    100 EZ

    Total: 2000

    Stretching/Foam rolling, 30 min


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

    Energy is slowly coming back, though I'm still hacking and congested. Just did a recovery swim today after two attempted harder efforts. I'm at 2.5 weeks with no killer HIT workout. February is kind of a disaster. Good thing I am not worried about the FLOG.

    Had to take Lil Fort to the gym to run on the treadmill, so got in some much needed stretching and foam rolling.

    OakMarr is now closed indefinitely. They can't locate the leak. This development basically eliminates lap swimming at night at SpringHill as the USS teams move there.

    Livestrong and the possible negative effects of energy drinks:
    http://www.livestrong.com/energy-drinks/
  7. 50s day; fly still drains me...

    by , February 26th, 2013 at 06:05 PM (Alex's swim journal)
    Managed to squeak into the YMCA before winter storm "R" hit (what is it? Ronaldo? Rahab? Rhubarb?)... The last I saw it was supposed to roll in around 3PM, but came in at 1PM instead, dumping snow and blowing hard during my lunchtime swim. Everything is shutting down now; campus events cancelled for the rest of the afternoon and evening. We were supposed to get only 6 inches, but with lake effect snow here on the WI-IL border we might see more and the wind is blowing it so that visibility is terrible. I think I heard Wichita, KS was expecting 6-8" and ended up with 17". My kids would love the snow day, but I'm really hoping I don't have to clear off a foot and a half from the driveway.

    My swim was 3000 SCY/65 minutes. Swum thusly:

    1000 swim in 1:40/100 pace (alt. free and pull by 200)
    2:30 rest
    5 x 50 fly on 1:10 (:48-:52; last one in :56)
    1:20 rest
    200 IM on 4:00 (3:35)
    5 x 50 Back on 1:10 (:48-:50)
    1:20 rest
    200 IM on 4:00 (3:30)
    5 x 50 Breast on 1:10 (:52-:53)
    1:20 rest
    200 IM on 4:00 (3:29)
    5 x 50 free on 1:00 (1st one in :40; the rest :37-:39)
    200 IM on 4:00 (3:22)
    200 recovery swim (100 pull/100 free)

    My endurance on fly is just not there yet... not sure what I can do about it since my normal way of building up endurance is just to do the thing for ever increasing amounts of time and distance. It's frustrating being able to swim 10K freestyle and not being able to do a set of 5 x 50 fly, followed by a 200 IM, without falling apart. Tons better than I was a month and a half ago, but it's coming so slowly!
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  8. Sarasota Y Sharks Masters 5:30 AM Workout -02/27/2013

    by , February 26th, 2013 at 02:45 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    5 X 100 1:40 1:30
    3 X 100 KICK 2:10 2:10
    Two rounds. Round 1 intervals left, 2 right.

    1 X 100 2:00
    1 X 75 1:30
    2 X 50 fast 1:00
    Four rounds, choice.
    IM'ers: Round 1 fly, 2 back, 3 breast, 4 best stroke/no free.

    16 X 25 underwater :45---#8 on 1:30
    Fins optional

    1 X 300 4:00
    1 X 200 2:40
    1 X 100 1:20
    1 X 200 2:30
    1 X 300 Negative split
    Pull freestyle

    WARM DOWN: 4 X 50 easy

    4900Y
    Categories
    Swim Workouts
  9. 2|26|13

    by , February 26th, 2013 at 02:23 PM (Blog)
    SCM

    2255

    WARMUP
    1000 free/drill WFS

    SET I
    4 X 50 free (+50 recovery) @ 2:00 WF
    • easy out, hypoxic and fast (15s) back
    • follow up each with a recovery 50, did kicking and drills


    SET II
    2 X 25 fly/free @ 0:30 WF, then go right in to -
    1 X 100 kick and drill, then on approaching minute - repeat
    • ~17 secs fly and ~15 secs free
    • the 25 free back in done hypoxic at an uncomfortable extent
    • repeat 4X


    DRILL
    17 x 15M TD @ 0:20
    • practiced rotating opposite side


    Back feels much better after swimming.

    The 2 X 25 fly/free @ 0:30 WF set seems to be a keeper, basically a broken 50. Fly going out placed a systemic tax on the body but left enough free in the tank for a solid 25. Simulated that pain (from the fly) near the end of a 50, yet maintained its pace (fins).

    Need to experiment to decide if turning left shouder down is worth it.

    Will do drylands (cautiously) this evening.

    Updated February 27th, 2013 at 11:30 AM by __steve__

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  10. 200 back splits

    by , February 26th, 2013 at 12:52 PM (Chowmi's Blog)
    Well, results are up, and I was right when I peeked at the 100!

    200 back, SCY
    34.20
    1:10.14 (35.94)
    1:46.52 (36.38)
    2:19.64 (33.12) (1:09.50)

    Ok, so even a bigger negative split than my inaugural 200 back swim of 1:12.01/1:12.04! I think I need to take it out faster! Just not sure how much I have left in the tank, so it will take some more swims to get used to how fast I can really push it. Geez, my last 50 was over a second faster than my first 50!

    Yesterday I tried a very strong 200 back in workout (SCM). I went a 2:44. I was right at 2:00 at the 150, but then was so intent on looking at the clock that I nearly bonked my head, so I think I lost some time there going into the last 50. I wonder, what is the translation between a workout 200 and a race 200? 10 seconds at least. But how much more? If I was 2:00, then that is an average of 40 per 50, or 1:20 at the 100. I might try a fast 100 to see where I am.

    I was thinking to try the 200 free. But I can barely even visualize it. I was trying to go some strong 200's free yesterday as well. I am so wimpy that in sets of 3, I had to sit out the middle one and rest in order to do 2 strong ones. No conditioning to go 3 in a row on 3:00, 2:50, 2:45. I found I didn't have an efficient 80% speed. I think I may try to 200 free and just see where I am. There is no Truth like actually racing it and seeing what you do.
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  11. Tuesday 02262013

    by , February 26th, 2013 at 12:34 PM (aztimm's training blog)
    300 w/u

    12 x 50 @ 1:00, done in sets of 3 (reverse IMO):
    1. first ~10 yards fast
    2. middle ~10 yards fast
    3. last ~10 yards fast
    --I'd swear I heard Paul say that for non-free to do the easy parts free. however, I didn't see many others do this.

    200 kick, IMO (no fins)

    12 x 100 @ 1:40, done in sets of 3 (all free)
    #1: @ 500 pace
    #2-3: recovery-ish, perfect stroke, limited breaths

    6 x 50 kick @ 1:00

    200 FAST for time, w/fins (2:17)

    12 x 50 pull @ :50, w/buoy + paddles

    200 w/d

    TTL: 3600 yards

    this was quite a workout. like last week, there was a sprint and distance option, and this was the distance version.

    everyone reached for their fins for the 200 IM kick...then Paul said, "no fins," so we all scowled. I was really surprised that I wasn't the last one in our group to finish. certainly not breaking any records, but maybe some of the kicking I'm doing during my solo swims is helping.

    that 12 x 100 set was really tough. Paul initially gave all of our group the same set, same intervals (1:30). before we started, he said that he wanted my lane to hold 1:07. I noted to the gal I was sharing with that I can't even do that for a 200, let alone a 500. I finished in 1:15, which I thought was decent. Paul just happened to be next to my lane and said, "what is your 500 pace," and I said 1:15. He said, "you came in on 1:20," to which I replied, "I went 5 back." We really struggled on the 'easy' 100s, barely (some didn't quite) making intervals, so he had the fast folks keep 1:30 and the rest of us switched to 1:40. even at that, I think rushing through that first bit took more out of me (and everyone else) and we never quite recovered. I managed to do the other, "fast," 100s on 1:12, 1:14, and 1:12.
    I can't even remember the last time I've swum a 500 at a meet, but a good goal would be 6:00 or so (just because it is a nice round number, if nothing else). so 1:12 would be a good pace to hold.

    I can't remember how many 50s kick we did after that. it is extremely rare that I do a social-type kick and chat, but I did that today. it was either 6 or 12, so I'm guessing 6. actually I'm not even sure if the interval was 1:00 either.

    since I had earlier said a goal would be a 200 in 2:15, I figured that would be a good goal for the swim w/fins. I wasn't far off... again, the 2:15 simply because it is a round-ish number, I don't know when I've swum a meet 200 SCY last.

    definitely a longer set for one of our quality days.


    There's a masters meet this Sunday at ASU.
    http://www.azlmsc.org/eventFlyers/20...te.revised.pdf
    I haven't yet decided if I'll swim in it or not... If so, I'd opt for something like the 1000 free, 200 breast, 200 free, and 100 IM (max 4 'real' events). along with the 25s, of course It would be interesting to compare a 100 IM time with the sum of the 25s.
    My cycling friend wants to do a long ride out in the Superstition Mountains (Apache Trail I think, out to Tortilla Flat) on Saturday. With 3-4,000 feet of climbing (over some ~80 miles), I know my legs won't be in top shape on Sunday.... but there's not many USMS meets here. And unfortunately, I'm not sure that I'll be at our team's meet in April LCM meet due to biz travel.
    Categories
    Swim Workouts
  12. Workout 02/16/13: morning

    by , February 26th, 2013 at 12:17 PM (Maple Syrup with a Side of Chlorine)
    Had a good weekend at work and was able to play basketball on Sunday night with my son and the guys - played for two hours, 3 teams of four, and we actually won more games than we lost (which rarely happens due to my being on the team). I wore my new basketball sneakers that Ibought on clearance for $44 ot Olympia sports - they are not very fancy but I finally have some ankle support.

    No swimming yesterday, although I attemped to get up before work. Just didn't happen after basketball. I had a dentist appt last evening so did not swim before Mens Group/Bible study, although we did support the local USAS team through a "give-back" fundraiser at Pizza Hut - easy dinner and the team earned 20% on all purchases from folks bringing in a coupon.

    So this morning:
    200 Fr/200 Bk/200 IM drill

    Kick/Swim:
    25 - 50
    50 - 75
    75- 100
    100-125
    125-150
    (straight through)

    Go two times through:
    - 4 x 50 Quarter's Strong
    - 1 x 50 EZ
    (Rd 1 = FR on :40, Rd 2 = IM on :45)

    175
    (Solo/Rec/2150 yds/40 min)
    ----------------------------

    More or less a loosens out swim today. My legs were not too tired from basketball, but I tend to feel a little zonked for a few days. Looking forward to swimming again tonight with the Masters group.
    Categories
    Swim Workouts
  13. 02.26.13 - Tuesday speed workout

    by , February 26th, 2013 at 10:49 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. Mostly speed work today. Dave thought up an interesting set at the end to get us over 4000 yds.

    SCY

    600 Warm up

    200 IM - 12.5 yds kick/12.5 yds swim (Tried to keep the kick underwater)
    8 x 25 shooters w/ fins - :40 (2 x (front, back, br pullouts, flutter))
    50 Easy
    Not sure what my problem was today but I couldn't make 25 yds w/o a breath on 3 of these.

    8 x 25 - :40 IM Order, odds build, evens @ 200 pace
    50 Easy

    3 x 50 Pull @ 200 pace - 1:05
    3 x 50 Pull @ 200 pace - 1:00
    3 x 50 Pull @ 200 pace - :55
    3 x 50 Pull @ 200 pace - :50
    100 Easy
    Held :29-:30 until the last round. Dave had us pushing :27s on the last round. I was so tired, I was surprised to see so much time under :30.

    20 x 25 kick w/ fins - :40 hard/easy
    200 Easy

    3 x 150 - 2:00 (3 x 25 @ 100 pace w/ :10 rest + 75 @ 200 pace)
    Made the 25s on :14 to :15 and the 75s on :45-:47. These hurt bad.
    200 Easy

    12 x 25 - :30 IM Order x 3

    6 Rounds of:
    * 100 free - 1:20 (1:07s-1:08s)
    * 50 Stroke - 1:00

    200 Cool down

    (4750 Total)
    Categories
    Swim Workouts
  14. 02/26/2013

    by , February 26th, 2013 at 08:53 AM (Workout Swimmer)
    Love it when my decisions pan out! It's been a rough week or so - got a stomach virus last weekend which put me under for a couple of days, then this weekend I came down with a really drippy nose & felt just horrible, so I didn't swim on Saturday & then on Monday it was raining cats & dogs and polliwogs, plus all the thunder & lightning, so I didn't get to swim again! It was slated to be raining & having lightning & thunder again this morning, but I thought, for sure, I won't get to swim if I stay in bed! So I got up like usual, went to Kinetix & did weights & then over to Meyers to loosen up - just 2500, but keeps me from injury.

    900 - 100 free, 50 other

    7 x 100 P on 1:30 moderate

    50 easy

    10 x 50 K no fins on 1:05

    50 easy

    3 x 100 IM w/zoomers on 1:45 easy

    100 choice

    Total: 2600 SCY
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  15. Tornado Warning Sirens this morning

    by , February 26th, 2013 at 08:27 AM (Mixing it up this year)
    Lucky for me I got my main set in and was just starting a slower set when the guards were closing the pool and the sirens started going off. My main set was not a push set but ended up that way. My focus was on speed thru the pull and easy recovery. I really experimented with my pull today.

    500 free every 3rd lap 1 arm fly
    500 free kick w/zoomers
    5x200@3:30 Free w/starpless paddles, bouy and snorkle went 3:05, 3:01, 2:56, 2:51, 2:43
    50 kick

    Total 2050 yards

    Just finished weight lifting using the 3 lb and 10 lb weights I keep in my office.
    Categories
    Swim Workouts
  16. Mon, Feb. 25, 2012 7:00-9:00pm

    by , February 26th, 2013 at 02:27 AM (Fast Food Makes for Fast Swimming!)
    I'm enjoying taper time...at least that's what my team is doing in preparation for the Champs meet this coming weekend. I'm doing things right along with them, for the most part. I figure with my masters SCM meet coming up in Idaho next weekend, I can enjoy a little rest now, and see what I can blast away at with times...and then build it back up for a month or more prior to Indy's taper time.

    Warmup:

    600 (25 Free/25 V-sit/25 Breast flutter kick/25 V-sit)
    (600/600)

    12 x 100 Flutter Kick w/ long fins & board @ 1:50 (Desc. 1-3)
    I decided to switch it up a bit with the extended rest and try out a little flutter with a board. Normally on short rest I end up cramping while kicking on my stomach, but today I was okay with the longer rest.
    (1200/1800)

    400 Free Pull Desc. 100s
    (400/2200)

    Main Set: Rotating Lanes Circuit

    Lane 6-
    12 x 50 Free @ 1:00 Holding 500 Free pace
    Started at :30/31s, then all :30s, last couple at :29s

    Lane 5-
    8 x 50 Choice Drill (did Fly) @ 1:30
    The following drill takes up the entire 50, just keep the pattern through the turn
    Did 3R/3L, 2R/2L, 1R/1L, Regular Fly to finish (about 3-4 strokes)

    Lane 4-
    4 x Broken 100s @ 3:00 w/ :10 rest @ each 25
    (went :54/:54/:53/:52)

    Deep Tank widths-
    12 Cross Pool Sprints @ 1:00

    200 EZ
    (1800/4000)

    8 x 25 @ 1:00 Odds EZ, Evens AFAP Sprint
    Did all Free...beat the 12 year old girls next to me.
    (200/4200)

    600 EZ cooldown

    --------------------------------
    4800 Yards


    I'm feeling fast, and wish I could shave and throw down a 500 Free. For some reason I feel like I could break 5:00. I want to race this weekend with the team, but I have to be in Seattle to send off my mother-in-law at the airport. Oh well...that's life.
  17. To mono or not to mono?

    by , February 26th, 2013 at 01:17 AM (Of Swimming Bondage)
    For my 50 free with fins this weekend (https://www.clubassistant.com/club/m...1044&smid=4475), I must make the decision whether to race it with my Finis Shooter Monofin (http://www.swimoutlet.com/product_p/2181.htm) or "old school" long fins (http://www.swimoutlet.com/product_p/13413.htm). Since I won't be using my arms much (for to save my shoulders), I need to pick the fastest fin out there. Were this a 50 LCM, the Monofin would win hands-down; in a 50 SCY, though, the turn and push-off seems to pose more of a challenge with the Monofin than with the "floaty" fins. I did the identical workout to the last couple (http://forums.usms.org/entry.php?273...n-Kid-inspired), but used my Monofin on 4 of the 50s at the end. I got down to about 27+++ on the last one, but saw a 27- on the fast one with the old school fins. I'm going to go to Cactus on Friday and do some more testing in a SCY setup and make a decision. The other factor that will influence my decision is whether they will be officiating the 15M mark on this exhibitionary swim.

    In other news of meet prep, I think I'm going to do each of the 25s I entered (free, back, fly) as underwater kicking. Yes, I'll get DQ'd, but that's all I've really been practicing and it's not like the times count for anything anyways, right? I'm still contemplating whether or not I'll actually swim the 50 free and/or 50 fly. Right now, my money's on me swimming the 50 fly, but trying to go to the 15M mark on each lap; strangely, though there is some pain on fly, it's an order of magnitude less than on freestyle.

    I finally got into the ART guy today (www.ironcare.com) and he seemed to think he could whip my shoulder back into shape in a few weeks. He's impressed by my range of motion, but unimpressed by how compacted/tight/restricted essentially my whole shoulder/lat/back/neck/pec is. He's told me not to swim at all, so in my workout today, none of my drills featured my left arm.
    Categories
    Swim Workouts
  18. Dress rehearsal...

    by , February 26th, 2013 at 12:59 AM (Alex's swim journal)
    I'm still pretty tired even though yesterday's swim was EZ; though all the kick work was pretty tiring after a hard week on the legs... and I could have not done the 50 sprint at the end. Saturday afternoon's 6000-yard workout seems like ages ago, but it was only 48 hours... I was struggling with what to do today. I didn't want to take it too EZ, because I'm going to taper at the end of the week, but don't want to overdo it and not be able to get in any decent workouts at all this week. I decided after my 1000 warm-up just to do all of my events for this coming weekend... somewhat relaxed, but hard time trials off the blocks (that sounds oxymoronic, I know... I guess it's more accurate to say I was pushing, but holding back enough to feel well in control the whole time). Knowing that the rests between some of the events were not going to be very long at all, I didn't rest too long today: 1:30-3:00 between "events." We'll call this practice "meet" the "meat" of my workout.

    This was also a good chance for me to practice going off the blocks, something I never do except the day before a meet. I had very clean entries today, no goggle problems,etc. I'm feeling better about the block starts now because I don't have to think/worry about it so much... just get up there and do it (wish I could say the same about my fly after 50-75 yards!).

    WARM-UP:
    400 swim on 7:30 (6:50)
    4 x 100 on 1:50 (1:30-1:32)
    4 x 50 on 1:00 (:39-:41)

    MEAT:
    25 EZ
    400 IM off the blocks... 7:05
    25 EZ recovery
    2:00 rest
    200 Back in 3:27
    25 EZ recovery
    1:30 rest
    200 Free off the blocks (relaxed; 2:53)
    2:30 rest
    200 IM off the blocks (3:24?)
    1:30 rest
    200 Breast off the blocks (3:42-3:44)
    25 recovery swim

    COOL-DOWN:
    700 yards EZ free

    3000 yards/70 minutes

    Notes: Swam all events in meet order for this coming Sunday. Basically I did my whole meet in under 30 minutes; and I think the lack of recovery on the last three events really started to take its toll on the times... even though I was really just shooting for 85-95% effort (the 200 free was way too EZ an effort, I should have been panting a lot harder after that!). A good dress rehearsal for the meet coming up on Sunday, well, minus the swim cap and meet-day jammers... I was within 3-5 secs of all my seed times (3 under for 2BK, 5 over for 4IM), but I've got a better idea about where I can push myself and in which events.

    And, honestly, I never felt "fresh" today... just tired and tight even toward the end of my warm-up. It could be that I needed more recovery after Saturday, or it could be that I didn't get to the Y until almost 8P today, and was already too tired from the day. Don't know. Scotty and I are meeting for 25s tomorrow... see if a little sprint work will get me firing on all cylinders again before Wednesday's hard day; the last really hard one before the real thing this weekend.
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  19. Monday 02252013

    by , February 26th, 2013 at 12:27 AM (aztimm's training blog)
    300 w/u

    4 rounds of (about 10-15 sec in between each):
    25 scull
    50, 25 drill/25 swim
    25 kick
    100 swim

    4 x 300 pull, w/paddles + buoy
    #1: 25 breast/75 free
    #2: 25 back/75 free
    #3: easy
    #4: faster

    16 x 50 kick @ 1:00, 3 easy/1 fast
    1st round: fly (w/fins + board)
    2nd round: back (w/fins)
    3rd round: free (w/fins + board)
    4th round: breast (w/board)

    2 rounds of variables: first round free, 2nd breast
    25 half easy/half fast
    25 half fast/half easy
    all easy
    all fast

    200 w/d

    TTL: 3500 yards

    air temp was a bit cooler than I expected, mid-30s. thankfully the water was nice and warm though.

    it always seems like a CF on who gets in which lanes... I ended up with a nice couple, but took very generous rest during the pull set. with my monster paddles I'm much faster than many people. during that set, we noticed a gal in the next lane treasure hunting, and it turned out she lost an earring. a guy in my lane helped her look (once we knew what was going on).

    my legs got really sore from all that kicking. they were kinda trashed from biking yesterday. it isn't necessarily the distance I'm biking, but I've been consistently doing more climbing.
    Categories
    Swim Workouts
  20. Second Attempt, Monday, Feb. 25

    by , February 25th, 2013 at 11:37 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    550 various
    5 x 50 caterpillar fly drills
    50 EZ

    Main Sets:

    3 x through:
    6 x 25 burst + cruise @ 1:00 + 50 EZ

    100 EZ

    4 x through:
    75 free w/agility paddles @ 200 pace @ 1:30
    75 free w/agility paddles @ 100 pace, broken for :10 @ each 25, @ 1:30
    75 EZ kick with board @ 1:30

    100 EZ

    3 x (50 AFAP w/fins + 150 EZ)
    fly (23 mid), breast (28), free (23 flat)
    100 EZ

    8 x 25 back shooters w/fins @ :45
    100 EZ

    Total: 3400 + 750 from the earlier aborted effort


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

    It was a mosh pit, as I expected at night. But I had my own lane for the blasto 50s, so that was good. Still coughing and tired. I feel like my heart rate goes up really easily. Back to the couch.
    Categories
    Swim Workouts