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  1. Mon, Feb. 11, 2013 7:00-9:00....uh, well...8:30

    by , February 12th, 2013 at 12:44 AM (Fast Food Makes for Fast Swimming!)
    Warmup

    600 (25 Free/25 V-sit scull)
    (600/600)

    10 x 100 @ 1:50 SDK w/ short fins MAX REST
    (1000/1600)

    Main Set: (did our rotating stations again):

    4 x 200 Free @ 5:00, broken :10 @ each 50
    went 2:01-2:03

    8 x 100 Choice @ 2:30, broken :10 @ each 25
    did 7 Free, mainly holding 55s, last one Fly - did a 59
    (1600/3200)

    That last one was my BIG MISTAKE. I felt a huge pop in my shoulder, on the back side. I have a bit of pain there now, and it reaches across my back toward my neck area, but mostly in the shoulder region.

    I ended up swimming a few 100s easy in the next lane just to see what I had, but it was a no-go for the night, so I got out. I did manage to get my wife to do a little "dig her heels in" massage on my upper back/shoulder area, and got another pop in my back that felt awesome. A lot of the pressure went away, but the pain is still there a bit. I'm gonna take it really really easy for a while, and sad to say or think it, but I may have to bag the meet this coming weekend in Kirkland. Mainly with the events I signed up for, I just don't see myself being able to accomplish all that Fly on Sunday. It'll be my first events skipped as a masters swimmer I believe. I guess that officially makes me human, but it ticks me off a bit too. Oh well. Work in the morning.

    3600 Yards total for the night
  2. Monday 2/11/13

    Monday 2/11

    PM only SCY

    300 swim 4/6/2 turns
    4x300 @ 4:30 200 FR w/ 2 lines under H2O off each wall/100 side kick

    3x
    5x100
    RD1 @ 1:15 PINK HR (or lower if possible)
    RD2 @ 1:10 RED HR (1:00, 1:01, 1:02, 1:02, 1:02)
    RD3 @ BLUE HR (:59, :59, 1:01, 1:01, 1:01)
    4x50 @ :40 AE

    4x50 @ :40 AE
    8x25 @ :30
    odd: 12.5 scull/12.5 FAST
    even: 12.5 FAST breakout/12.5 EZ

    100 EZ

    2x500 @ 6:15 done as follows:
    400 BEST EFFORT (4:09, 4:10)
    100 AE
    4x50 @ :45 EZ

    100 EZ

    Total: 5400
    Categories
    Swim Workouts
  3. Week 19 - Monday PM

    by , February 11th, 2013 at 09:27 PM (After a long rest)
    I actually felt much better tonight. It turned out that we did some fun stuff and different stuff tonight.

    Warm up
    400 with snorkel
    6x50 finger drag drill on 45

    Main set
    5x 4.50min tied to a bungee chord at 500 pace. 1 minute rest between sets
    100 easy
    8x50 on 1.25 tied to bungee chord
    100 easy

    Warm down
    400 IM

    Total 4100

    I am guessing this is the equivalent distance. This was really fun and made a nice change from the long distance stuff we have been doing.
    Categories
    Swim Workouts
  4. Monday Feb 11 - 5 Days to Go

    5 more days to our meet. Worked on starts and speed today. A lot of rest and not much yardage. I have to be careful about not being psyched out about the 200 IM. So I swam a 200 IM followed by a 200 Back - I was trying to go steady at about 85% effort, so the 3:12 IM and 2:55 Back was faster than I expected. My goal is to be steady and finish in the IM - it's my first time to swim fly and breast in a meet so - just finish and set a base time.

    Looking forward to the "taper surge" to start in the next day or two.

    4x50 Free/Back
    4x25 Sprint 1st 12.5 yards
    200 IM (3:12)
    200 Back (2:55)
    3x100 Free/IM/Back (1:23)
    16x25 2 Swim/2 Kick IM order
    100 Back
    2x25 Free
    10 Back Starts
    25 Fly
    50 Fly
    50 Back

    1750 yards
    80 minutes
    Categories
    Uncategorized
  5. 2|11|13

    by , February 11th, 2013 at 07:54 PM (Blog)
    Afternoon Drylands

    Iso Leg Press
    • 7 x 4 x (90, 135, 180, 225) lbs ea leg
    • 4 x 1 x 270 lbs ea leg


    Dips with elastic resistance
    • 10 x 1


    Situps with arms in streamline
    • 12 x 1


    Iso pulldowns
    • 10 x 2 x (45, 70) lbs ea limb
    • 5 x 1 x 95 lbs ea limb


    Leg Curls
    • 20 x 1 x 25 ea leg


    Single leg calf presses on leg press
    • 10 x 1 x 180 ea calf
    • 6 x 1 x 270 ea calf


    Plyometric knee pushups
    • 10 x 3


    Plyometric drop jump
    • 10 x 1
    • 18" drop/max jump



    SCM

    WARMUP
    500 flutter kick with fins and snorkel (F&S)

    • 7:55


    DRILL I
    500 side kick (F&S)

    • left arm fwd out/rt arm fwd back


    DRILL II
    500 slow motion OAD (F&S)

    SET I
    10 x 25 fly (F&S), 0:20 - 0:40 rest
    4 x 25 head up dolphin kick free (F&S), 0:60 rest

    DRILL III
    Mixture of several things (F&S)

    SET II
    10 x 25 free (removed fins) @ 0:30

    • strive for 16 strokes each and made most



    Heavy leg pressing immediatley caused quad cramping for about 5 min.

    The Plyo knee pushup thing I thought of the other day and seems to be a keeper. Basically upright on knees, then fall to midway pushup position (while upper legs and back straight) to immediately pushup and toss onself back to upright. On way up, slight bending and arm movement may be required

    I am very pleased with yesterdays relay times. Thinking back at points where I made a few glitches I am certain I am capable at least 2-3 tenths faster.
    Categories
    Uncategorized
  6. Monday, February 11, 2013

    by , February 11th, 2013 at 07:20 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS ABPT
    200 BK as 50/DA, 50 DPS Swim
    200 FR w/snorkel
    200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles

    *Set 1*
    6x400 on 6:00
    Negative 200 split w/open turn pushes-offs on 2:20 #1-3(snorkel), 2:15 #4-6(snorkel,agility paddles)

    1. 2:16, 2:15, 4:31
    2. 2:15, 2:13, 4:28
    3. 2:14, 2:12, 4:26
    4. 2:12, 2:11, 4:23
    5. 2:12, 2:10, 4:23
    6. 2:11, 2:09, 4:20

    300 BR Kick
    200 BK as 50DA/50 DPS Swim
    200 FR as DPS

    *Set 2*
    12x200 3:00
    Negative 100 split w/open turn push-offs on 1:15 #1-6(snorkel), 1:10 #7-12(snorkel,fins)

    1. 1:07, 1:06, 2:13
    2. 1:06, 1:05, 2:11
    3. 1:06, 1:05, 2:11
    4. 1:06, 1:05, 2:11
    5. 1:05, 1:04, 2:09
    6. 1:05, 1:03, 2:08
    7. 1:03, 1:00, 2:03
    8. 1:02, 1:00, 2:02
    9. 1:02, :59, 2:01
    10. 1:01, :58, 1:59
    11. 1:00, :58, 1:58
    12. 1:00, :57, 1:57

    100 BK DPS
    400 FR swim as 4 (50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
    400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

    *Set 5*
    2x25 FR on 1:00; 12, 12
    2x50 FR on 3:00; 26, 26

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Base pace block sets towards 5K goal pace FR swimming with a mix of snorkel, agility paddles, and fins. Recovery swims and small speed set. Arms sore and tingly afterwards for several hours, which faded away almost completely particularly with stretching 5-10 minutes throughout the afternoon. This was a hard workout to do solo, swimming with the toys help me to get through it all. At 6x200s - arms are lead...ready to quit, but putting the fins on for the last 6x200s makes it more fun to go fast and motivates me to see sub minute splits, even as the effort becomes more than swimming without the fins.
    Categories
    Swim Workouts
  7. Sarasota Y Sharks Masters 5:30 AM Workout -02/12/2013

    by , February 11th, 2013 at 03:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY
    WARM UP:
    1 X 300 4:30
    3 X 100 1:40
    1 X 200 3:00
    4 X 75 1:15
    1 X 100 1:30
    5 X 50 :45

    1 X 200 kick + 100 swim

    18 X 50 1:00
    Every third fast
    1 X 100 easy

    1 X 400 kick 8:30
    8 X 25 sprint kick :45
    1 X 100 swim

    4 X 250 4:00
    Swim or pull. Swim last 50 fast

    WARM DOWN: 4 x 50 easy 1:00

    4650Y
    Categories
    Swim Workouts
  8. Week 19 - Monday AM

    by , February 11th, 2013 at 01:48 PM (After a long rest)
    I felt stiff and sluggish when I got in and did not get any better today. This was another jump in yardage.

    Warm up
    400 with snorkel
    6x50 catchup on 45
    4x200 kick with fins on 2.30

    Main Set
    4x(300 on 3.30, 100 on 1.05 AFAP)
    100 easy
    1650 with snorkel 90% effort
    100 easy
    4x(4x50 on 35, 4x25 no breather on 40)

    Warm down
    100 easy

    Total 6250



    I felt really sluggish on the main 300s but was able to get under the minute on the fast 100's, holding 58 and 59s. The 1650 I held 1.10 pace. The 4x50's were tough but held all of them between 30-32. I typically have bee doing 1 hour and 15 minute workouts but stiuck around for an extra 15 minutes to complete this one. This felt like a lot of yardage in 1.5 hours. I am not looking forward to tonights practice, but hopefully will feel better.
    Categories
    Swim Workouts
  9. 02.11.13 - Monday workout

    by , February 11th, 2013 at 09:47 AM (Pete's swim blog)
    Rested most of yesterday with back problems. I seem to be much better now. Swam this morning with Dave, Dave, Dave, Roger and Danny.

    SCY

    600 Warm up

    6 x 25 Sprint from dive to 15m, cruise - lots of rest

    8 x 25 kick - :40 easy/hard

    2 x 100 IM - 4:00 easy/hard

    16 x 25 - :40 IM Order (Easy/no breath/kick easy/kick hard for each stroke)

    200 IM Timed - Rest :10 @ Each 50. (2:27)
    I think I could have gone faster. Didn't feel like a 100% effort.

    50 Easy & out

    (2150 Total)
    Categories
    Swim Workouts
  10. RECOVERY!

    by , February 11th, 2013 at 07:47 AM (Mixing it up this year)
    I have knots in my back I can feel when I move. OUCH!!!! EASY swim today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/strapless paddles, bouy and snorkle
    200 alt rt arm/lt arm
    200 scull drills front/middle/back quadrants
    4x25@:45 shooters w/zoomers
    500 misc drills

    Total 2500 easy yards
    Categories
    Swim Workouts
  11. Great Meet this weekend

    by , February 11th, 2013 at 07:43 AM (Mixing it up this year)
    I have to say dispite the shoulder issues and all this weekend I had what I would classify as a good meet for once.

    The first event on Friday night was the 1650 and I managed a 22:38.61 which is good for me at this age and time and since I aged up this year to 50 I guess this is my best for this time around.

    Saturday was not as good, still too sore from the 1650 to get a good 500 in but it was ok at 6:39.20 not a best for this season, it was off by 13 seconds. I am ok with this. 200 back felt good but the time was just a middle of the road time for me. in 2:55.13 then I had two sprints the 50 Fly and 50 Back, neither were impressive.

    The afternoon we spent in a stroke clinic with Rowdy Gaines and now I know what I need to work on with my right arm.

    Sunday was much better for me 400 IM was great with a 6:11.57 and my splits were good. It felt good and loose and relaxed and fast! 50 Breast was a filler for me and it was ok. The 100 IM went well even though I felt as though my fly was alittle off rhythm wise but I nailed my back to breast turn! and went a 1:20.28.

    Next up was probably my favorite swim I AM NOT WEIRD HERE it was the 200 Fly and I was the slowest one seed in the top heat and got 3rd out of 5. Went a 3:15.68 a time I have held for the last several years. I felt I paced it differently, I actually went out slower than normal. It is unheard of for me to come back in under 50 but I came back in 49.37. The whole swim felt relaxed and smooth. I want to do it again! I would have prefered to do that to the 200 Breast I did next. The breast was my warm down and it was a washout.

    North Myrtle Beach always puts on a great swim meet so this is the meet to come to.
  12. Sat-Sun 0209-02102013

    by , February 10th, 2013 at 10:06 PM (aztimm's training blog)
    Saturday:



    went over to the Chandler 24 Hour for a timed 1000 yard swim

    500 w/u various

    2 rounds of variables @ 5-10 sec rest:
    * half easy/half fast
    * half fast/half easy
    * all easy
    * all fast

    100 easy

    1000 for time (around 13:14)

    300 w/d (did a bit of easy backstroke)

    2100 yards

    I rarely swim or workout at all on Saturdays. but we finished the cleaning, I ate lunch early, so had time, then got this crazy idea to do a timed 1000.

    that time certainly isn't 100% accurate. I have a stopwatch I keep in a ziploc. I started it, and pushed off around 5 sec. by the time I finished and stopped it, it was 13:22. so minus the 5, then minus another 2-3 to finish, grab the watch, stop, I'm estimating 13:14.
    that isn't a bad time, certainly not for this pool. water clarity wasn't too good, it was pretty cloudy.

    there were 2 other guys swimming, I was initially relegated to the wall lane. then the one in the open area got out, and oddly the one next to me moved over, so I took his lane--which is my favorite.



    Sunday:

    Usery 68 mi 04:11 16.2mph pace

    Felt good through about 50-55 miles...then I got a flat. Stopped to fix it, but my legs just didn't want to pedal after that. Took me a while to figure it out, but I guess I bonked. Made another stop, ate whatever I had, drank a ton, and hobbled my way home. Funny, the first part of the ride was really good, felt like I took the hills strongly...maybe too much. Oh well, live and learn.
    http://app.strava.com/activities/40489736

    I think my problem was that because I went out later I ate a heavy breakfast...eggs and such. last week when I went out earlier, I had 2 PB&J's before heading out, and that works much better. I did have some hot chocolate this morning, which might have let me hang on as long as I did.
    so now I can say that I've bonked running, swimming, and cycling. I remember one time running how I ended up just mindlessly walking/jogging back along the canal. thankfully I didn't have to really think today either...was far enough in that I just had to make 1 turn, then I tried to keep focused by counting how many miles back home.

    for those who wonder what makes me get out to bike...follow that link and look at the pictures. these barely scratch the surface of what I see while I bike out here... the Tonto National Forest has some amazing mountain views. actually there was snow on some of the peaks today, but I couldn't get any pics of them from where I stopped...





    went over to the Chandler 24 Hour Fitness for a recovery swim. had zero expectations of actually accomplishing much, other than hopefully feeling better after.

    started out in the hot tub to warm up. big mistake--after that, the pool felt really cold. I nearly dropped an f bomb when I got in.

    600 w/u

    300 kick w/board only. done as 50 flutter/50 whip continuous

    100 easy

    300 pull w/paddles + buoy

    100 easy

    5 x 100 kick @ 10 sec rest, w/fins + board
    done as 50 flutter/50 dolphin

    100 easy

    300 pull w/paddles + buoy

    200 w/d

    went in the hot tub and stretched for about 10 min. water was really really warm, so figured I should cool off a little after.

    grabbed my goggles and did a very very easy 100 free.

    TTL: 2600 yards

    mission accomplished: I felt much better after than I did going in

    I mostly had the pool to myself. was in my fav lane, and for a while there were some people splashing around in the wall lane, but they didn't get in my way at all.
    legs/feet on the verge of cramping here/there, so really tried to stretch things out in the hot tub.
    Tags: solo swim
    Categories
    Swim Workouts , Cycling
  13. Sun, Feb. 10, 2013 1:00-2:15pm at the YMCA

    by , February 10th, 2013 at 07:26 PM (Fast Food Makes for Fast Swimming!)
    It was icky poo hot in the pool today. That was the only negative point of the day though. I had good swimming conditions otherwise. I was solo in my lane for the first 20 or so minutes, then #2 came, and then didn't have a 3rd person till I was past 3000 yards, but the 2nd person got out shortly afterward, bringing me back to 2 in the lane. On the public swim side of the pool there were only 2 teenage girls playing for most of the session, and a mom & dad came with their 3 kids later.

    I planned to just do a somewhat straight-thru type of swim today, since usually my YMCA lap swim sessions get me pretty , but today was okay.

    Warmup/Main Set/All-In-One workout:

    I took just enough rest between each thing to change equipment, which was typically 5 seconds or less. I didn't really check times except for the couple that are noted. It was pretty much just cruising, aside from the final 500 which I picked up a bit.

    100 Free
    100 Kick w/ board (all my kicks were ~1:50-2:00)
    150 Free
    100 Kick w/ board
    200 Free
    100 Kick w/ board
    250 Free
    100 Kick w/ board
    300 Free
    100 Kick w/ board
    350 Free Pull
    100 Kick w/ board
    400 Free Pull (did a 4:45)
    100 Kick w/ board
    450 Free Pull
    100 Kick w/ board
    500 Free Pull (did a 5:45)
    (3500/3500)

    10 x 50 Kick w/ board @ :55 (got 3-5 seconds rest)
    (500/4000)

    5 x 100 Free EZ @ 1:20

    -----------------------------
    4500 Yards
  14. Day three is in the books

    Was a bit tight this morning but it all seemed to work itself out during warm up. I had another good day of swimming for me.

    First up, 4IM. Had a lot butterflies in my stomach before this and decided to take the fly out easy and see what I would feel like afterwards. My fly sucks but I like this event. This is about the 5Th or 6TH time I have tried the 4IM
    Greensboro Today
    33.34 34.95
    42.19 43.08 OUCH!!
    41.76 42.51
    41.85 43.63
    48.02 47.01
    49.08 48.62
    39.96 37.45
    39.83 37.21
    5:36.13 5:34.46
    Happy with the time drop but not thrilled with the fl and bk splits. Lots of work to do here and if I get my fly technique down I have the potntial to drop some more time.

    50 breast
    previous best 36.63
    went 35.86
    I have broken 35 on a relay before and hoped for a little more but this is fine.

    200 free. I entered this just to see what I could do.
    previous best 2:20.43
    today
    32.02
    35.37 1:07.39
    35.82
    34.86 1:10.68 2:18.07

    I am happy with these splits and probably could have pushed the whole race a little more. Lack of experience.


    200 breast. Filler event and I think it might help out with my IM's.
    previous best 2:57.69
    today
    40.18
    45.61 1:25.79
    45.97
    45.40 1:31.37 2:57.16
    I just tried to stay long and work the turns a little. Defintely not my race but again I am happy with the splits.

    Today I was laid back after the 4IM was over. My better events were yesterday so there was little self inflicted pressure today. Back to lab tomorrow in the pool and next stop will probably be Sarasota unless I can find another meet that doesn't interfere with dance and gymnastics.
    Categories
    Uncategorized
  15. Feb 10, Meet Results

    by , February 10th, 2013 at 03:45 PM (Alex's swim journal)
    After an EZ day Friday and a quick dip yesterday to practice starts, Forward and Back, I was pretty excited... My starts were feeling much better, cleaner entries. Friday I did a set of 10 x 50 free on 1:00 in which I just focused on smooth technique... I descended my times comfortably from :47 to :36; and since anything in the mid-thirties from a push start is really fast for me, I was pleased with the fact that I felt so "in-control" of the stroke at the end of the set... still pretty relaxed.

    My back starts yesterday were going really well. Scotty was watching me, he said my entry was great, my speed off the wall was good, and he couldn't believe how much distance I was getting on my underwater dolphins w/o losing momentum. I was doing 6-7 dolphins and then surfacing for 2-3 strokes before hitting the 15-meter line.

    So, after perfecting the back start to my satisfaction I was [sigh] not happy with my back fall-into-the-water-a-second-after-realizing-the-buzzer-had-gone-off version of a start in the 100 Back today. I dominated my age group--since I was the only one in it for this event --and beat my seed time by 7 seconds, finishing in 1:33. But I was pretty flustered at that start, was all over the lane and my form was falling to... well, lets just say it was on a swift downward trajectory. I was confused about the start sequence, so I was justing getting my feet set and my hands on the start bars when the "swimmers take your mark" command came... I hadn't even begun to pull up when the start was sounded (it came pretty quickly too). So my own special start sequence went something like this: (1) *long whistle* grab the bar with one hand, and (2) "Swimmers take your marks"... start setting feet, grab bar w/ *Honk* other hand, and (3) wait, what? was that the start already? (4) fall back, (5) do two dolphins, (6) surface at the flags contemplating whether I should go ahead and finish the even with elementary backstroke. Even with the sucky start Scotty said I was real close to second in the heat (despite the fact that most of the other seed times in my heat were 10-15 seconds faster than mine, the slowest). It hurts to think of what could have been... oh well, maybe next time.

    My other events were even less impressive. I was within 1-2 seconds of my seed times on everything else. Seed times (in parenthesis) and results:

    50 breast (:47)--44.xx; but DQ'd
    50 free (:31)--:31 ... 2nd in age group; beat Scotty in a freestyle event for the first time!
    100 back (1:40)--1:33 ... 1st in age
    50 fly (:45)--:43 ... 3rd in age; Scotty was 2nd, with a :34!
    200 IM (3:20)--3:21; but DQ'd

    I haven't swum but 3 meets in my life, but was disappointed about being DQ'd--in both those events I was in lane 7 (lanes were pretty narrow) with a wall to my left on the first leg and the referee right on top of me. On the breast he said I had a flutter at the end of my kick. On the 200 IM it was my fly leg (I was focussing my breast entirely on having no foot movement at the end of the in-sweep, so he didn't say anything about that). Apparently on my fly I had some flutters as well... though I don't think I was alternating kicks, I've been working really hard on the legs dolphining simultaneously, but I have a dominant leg and so they separate and will look uneven. I've had Scotty watch this in practice and he's said I'm legal just a bit asymmetrical due to a differential in leg strength. And this anatomical weirdness obviously sent up no flags in my last meet, or even on my 50 fly when I was in lane 3 of my heat (2 lanes removed from the ref on that side) today. It certainly doesn't convey any competitive advantages, so the DQs were disappointing. Maybe the ref was overzealous, but regardless I'll have to work on that a lot... I can foresee a ton of kick sets in the next couple of weeks. Don't know if anyone has any suggestions on that. I want to get it right.

    Being in a narrow lane 7 on the 200 IM was awful... it was basically an open water swim with the turbulence from the next lane (Scotty was in lane 6 about 5 seconds ahead of me on fly) and the blow back from the side wall... so after a decent start from the block and a relaxed first length of fly everything started to come undone: I practically bounced off the side wall on my first length of back... I'm guessing I didn't have decent velocity because when I counted strokes from the backstroke flags for my back turn I was about a yard and a half short of the wall (gliding in with my one permitted front pull); coming out of that turn was so bad I was practically scraping the bottom... then I had a slow turn in to the breast, remembering I had DQ'd my first event of the day with the breast stroke kick I was hyper-conscious (and slow) about this leg, and then my free was ... well, I'll never know... because I DQ'd, the splits weren't recorded/listed. The timer said something like "nice going; 3:21" before the ref came over to say he was DQ-ing me for a flutter kick b/c my legs were alternating toward the end of my fly. Perfect! There was only one heat of 200 IM, so, yeah, I should expect the sucky slow lane, but I really felt like I could have done better than my end-of-workout 3:19 from push start last week. Just another list of things to add to the long list of experiences I know I've got to have on the way to swimming better at these events. Who knows when I'll do 200 IM again in a meet, but it can only get better, right?

    On the up-side, I met another whole group of regulars at these WI masters meets, who were super supportive and encouraging. Folks are so nice at these things! And, maybe backstroke really is my thing... the "short-axis" strokes are going torment me until I get them right... that's an up-side? You bet, I'm all about tormenting myself.
    Categories
    Uncategorized
  16. Workout 02/10/13:

    by , February 10th, 2013 at 03:34 PM (Maple Syrup with a Side of Chlorine)
    Got in for a swim after getting home from church and brunch with my wife:

    w/u: 200 FR/200 BK/200 IM drill

    Go four times through:
    - 100 kick on 2:00 with snorkel
    - 200 FR on 3:00 with snorkel and agility paddles

    1 x Noah's Ark pull with buoy

    8 x 50 on :60, done as:
    - 25 down = burst and cruise FR on :30 (8/10/12/full)
    - 25 back = IMO FAST on :30
    (did an easy 50 after #4 and 8)

    200 loosen and out with snorkel
    (Solo/Rec/3000 yds/50 min)
    --------------------------------

    We arrived home safely from Philly last night; we spent the morning and early afternoon there with my daughter for brunch and then shopping at the Trader Joe's and Whole Food stores. It was a great few days exploring the city with our personal tour guide! When it gets warmer we are planning to head down again to take in more of the sights. We received about nine inches of snow here in SW VT, although my buddies in Maine were pounded with 30+ inches.

    Good swim today, and started to work the speed at the end of the workout. The final 25 (full b/c) was in around 12.5, so that is good. The Western NE meet in early March is shaping up, and I am in the process of getting the paperwork complete in regards to hosting a recognized meet in my home pool at the end of April again this year. I am not able to get into the competition pool tool much this spring (mostly due to work), so at least a few opportunities is better than none.
    Categories
    Swim Workouts
  17. 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.
    Categories
    Swim Workouts
  18. 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.

    SCY

    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)
    Categories
    Swim Workouts
  19. 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
    Categories
    Uncategorized
  20. 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
    Categories
    Swim Workouts