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  1. 8|28|16 SCY Growler

    50 fr 25.71
    50 fl 28.97
    50 br 33.67
    50 bk 31.58
    100 br 1:19.38
    100 fr 58.37

    Also 2 relays as 50 fr's

    Fun time at meet, had overall decent swims, except the 100 fr and 50 fr.

    Not sure what is going on with them, but I believe at least one 50 was at a decent pace (was done mostly with fly kick), unfortunately it was in a relay and untimed. On the 100 fr my hands caught the water upon the dive and I went so deep my knees just missed the floor lol. I wonder also, if I am hitting the bow wave after the turn like rowdy says all the time.

    I guess I should be happy since all 50 strokes were PB's and the 100 br was a first time swim.

    Updated August 28th, 2016 at 05:48 PM by __steve__

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  2. Week 203 - Saturday

    by , August 28th, 2016 at 09:31 AM (After a long rest)
    Pain at night in my elbow has been a constant the past few months. I go to sleep with my arm in one position and then when I move the arm it wakes me up. It's a sharp pain initially and a dull ache until the arm warms up. Once the arm is moving the pain dramatically subsides so throughout the day it generally feels pretty good. Squeezing my hand really hurts and trying to apply pressure on the catch is also painful.

    Friday night i woke up at around 1am and struggled to go back to sleep until around 3am. Practice was early today due to the special Olympics being hosted at our pool and starting at 8am. We normally swim from 7-8am on Saturday(although I will often get an extra 15minutes by getting in early). Today was a 5:45qm start. Tom asked if people wanted to do some timed swims with pads since the pool was setup for the meet. I never need asking about racing but sometimes others are reluctant.

    Warm up
    400 left arm swim with snorkel
    6x50 left arm finger tip high elbow drag drill with snorkel on 1min
    8x50 kick on :45 getting heart rate up

    2x200 back kick with fins on 10mins with 200 warm down after each 200[1:54.4, 1:53.2]

    3x100 back kick with fins on 5mins with 200 warm down after each 100[:52.8,:53.8,:53.4]

    2x50 left arm only free on 3:30 with 100 warm down after each 50[:30.1 :26.4]

    on the swims with fins I was not allowed to flip turn on the pads so I swam 150 on the 200s and 50 on the 100s in the half lane next to the bulkhead and then went under the lane line on the last turn and finished in the lane with pads. I have done 200s kick with fins before and prior to today my best was a 1:55 so I was pleased with these. The :52.8 was really good but hurt really bad as shown on my next 100 which was a second slower. I dug deep on the last one and was happy to be faster and probably would have been a little quicker but glided in on the finish.

    The 50s were fun! On the first one I was very timid with the start and went easy down the first 25. At the turn I noticed I was a body length or more behind the pack and decided to pick it up and see if I could I catch everyone. It was pretty tight but I finally went ahead inside the flags. On the next 50 I was more aggressive on the start, first 25 and the turn and was very surprised with the time.

    This is was a lot of fun!
    Categories
    Swim Workouts
  3. Week 203 - Friday

    by , August 26th, 2016 at 09:22 PM (After a long rest)
    I had a great night of sleep only waking up when the alarm went off. Unfortunately I was tired again and it took me a while to get going.

    The pool was setup scy.

    Warm up
    400 left arm pull with snorkel
    6x50 left arm high elbow finger tip drag drill on :55

    main sets
    500 kick alternating 50 flutter, 50 breast kick
    12x50 kick on 1min descend 1-4,5-8,9-12
    16x25 with fins underwater on :30
    8x75 kick on 1:10
    2x(
    25 flutter kick on :30
    50 fly kick on 1min
    75 breast kick on 1:20
    100 flutter kick on 1:40)
    100 kick afap

    warm down
    100 easy

    Oh this was a lot of kicking. The 500 kick actually went pretty quick. The 50s kick I held :41/:42s. The 25s underwater were really tough despite the fins. I was gasping for air. The 75s kick I held 1:01/1:02s. On the 25,50,75,100 I kicked as active recovery. On the 100 afap I went 1:16.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout 08/29/2016

    by , August 26th, 2016 at 11:43 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    2 X 100 1:40 1:30
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 300 IM 5:15
    1 X 150 2:45
    4 X 25 :40 #4 on 1:40
    Three rounds.
    150's: fl-ba-br by 50
    25's: round 1 fly, 2 back, 3 breast

    10 x 100
    3 on 1:30
    3 on 1:20
    3 on 1:15
    #10 is warm down
    Categories
    Swim Workouts
  5. Sarasota Y Sharks Masters 5:30 AM Workout 08/26/2016

    by , August 25th, 2016 at 11:57 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    4 X 100 1:40
    1 X 200 3:00
    4 X 100 1:30
    1 X 300 negative split

    1 X 200 kick 4:30
    6 X 50 kick 1:10

    1 X 50 moderate 1:00
    1 X 100 fast 2:00
    1 X 50 easy 1:00
    1 X 50 fast 1:30
    Four rounds--choice

    2 X 300 4:30
    2 X 200 3:00
    4 X 100 1:30
    Swim or pull.
    Descend 100's 1-4

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  6. Week 203 - Thursday

    by , August 25th, 2016 at 11:23 AM (After a long rest)
    I had a good nights sleep last night but was very tired this morning. I struggled getting up but did haul my butt out of bed this morning.

    5x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    12x50 streamline back kick on 1min
    200 easy

    I cut the swim workout short based on feeling pretty whooped this morning.
    Categories
    Swim Workouts
  7. Week 203 - Wednesday

    by , August 24th, 2016 at 09:27 PM (After a long rest)
    I again slept great last night.

    The he pool was setup scy

    warm up
    400 left arm pull with snorkel
    6x50 left arm finger tip drag high elbow drill on :50

    main sets
    4x200 descend 1-4 streamline back kick with fins on 2:30
    8x(100 kick with board on 2mins, 50 kick with board on 1min, 50 kick afap on :40)
    8x(50 streamline back kick with fins afap on 1min, 50 streamline back kick building to afap on 1min)

    warm down
    200 easy

    i was 2:10,2:07,2:05,2:03 on the 200s back kick with fins. On the 100s kick I was holding 1:25/1:26s, on the 50s I held 41s on the easy one and then :35/:36 on the afap one. On the afap 50s with fins I was holding :24s.
    Categories
    Swim Workouts
  8. Week 203 - Tuesday

    by , August 24th, 2016 at 09:18 PM (After a long rest)
    It's been a busy week but luckily no travel. My kids started back at school yesterday and I was back coaching the senior group. It was terrific seeing the kids again and despite it only being a few weeks it felt much longer. Both my kids like there teachers and seemed to be ok being back at school. My daughter has moved up to the racer group(13-14) and has a new coach who we both know and she likes. She is 13 next month but it's so hard to think she is will be a teenager.

    I had had a good night of sleep on Monday and was back in the gym at 4:30am. Oh it was early!!!!

    4x(5 X abs for :45 seconds, with :15 second transition) 1 minute between rounds. I used the 8lb medicine ball again and then did 1min straight on the last round
    2x(3 X shoulder band exercises)
    elbow exercises with bands

    The pool was setup scy

    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on :50
    20x50 kick best average on 1min
    12x25 underwater with fins on :35
    200 easy

    i was able to hold :40/:41 throughout the 20x50s kick.
    Categories
    Swim Workouts
  9. Mon-Wed Aug 22-24

    by , August 24th, 2016 at 08:32 PM (The FAF AFAP Digest)
    Monday: Swim/SCY/Solo

    1700 EZ


    Tuesday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    50 EZ
    12 x 50 various
    100 EZ

    Total: 2200 m



    Wednesday: Swim/SCY/Solo:


    1300 EZ




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


    Since there are only a few days until my LCM meet, I've decided to take it a bit easy and do a couple SCY workouts. There are a whole 46 swimmers entered in the meet thus far. Fingers crossed for good weather. Going to go hit the foam roller tonight for the first time in ages.

    Updated August 26th, 2016 at 10:04 AM by The Fortress

    Categories
    Swim Workouts
  10. 8/22/16 Solo swim

    Only had time for a rather quick swim before work this morning. I may use this one as a "test set" down the road.

    500 swim

    4 broken 500's
    --rest 10 after each swim and rest 60ish between 500's
    1) 200/200/100
    2) 200/150/100/50
    3) 200/100/100/100
    4) 200/100/50/50/50/50

    200 easy swim

    2700

    That's it. Nothing special or exciting here. I felt pretty good and was able hold pace.
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  11. Week 203 - Monday

    by , August 22nd, 2016 at 02:27 PM (After a long rest)
    I had a restless night last night and kept getting up throughout the night. Surprisingly I swam ok today.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip high elbow drill on 1min
    6x300 streamline kick with fins on 4mins
    8x50 kick on :50 descend 1-4,5-8
    4x100 kick on 1:30 descend 1-4
    12x25 underwater on :40
    Categories
    Swim Workouts
  12. Week 202 - Saturday

    by , August 22nd, 2016 at 02:24 PM (After a long rest)
    I finally took some ibuprofen before bed and had a much better night of sleep.

    Pool was setup scy
    400 left arm free with snorkel
    6x50 left arm finger tip drag on 1min
    16x100 kick with fins on 2mins best average
    12x50 kick on :45

    i held :56/:57s on the 16x100s and finished with a :53
    Categories
    Swim Workouts
  13. Sat-Sun Aug 20-21

    by , August 22nd, 2016 at 10:51 AM (The FAF AFAP Digest)

    Saturday: Swim/LCM/Solo


    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    6 x (25 AFAP free + 75 EZ)
    3 x (50 AFAP + 150 EZ)
    6 x 50 various
    100 EZ

    Total: 2550



    Sunday: Swim/LCM/Solo:

    500 various
    4 x (25 scull + 25 free)
    4 x 50 burst + cruise
    50 EZ
    16 x 50
    odds = fast @ 100 pace, 2 x IM order
    50 EZ
    8 x 50 various @ 1:10
    100 EZ

    Total: 2300



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


    Finished a full three weeks of LCM only training. I fear I'll be a little rusty when short course season starts without any work on starts, turns, SDKs, etc. But swimming options are very few here in the summer, particularly in August with all the pool closures. Today, I'm going to do an easy workout at LA Fitness.

    I entered one of the last LCM meets of the year a couple hours from my house on Saturday: 50 breast, 50 free, 100 back. It will be a small very fast meet, so I may not get enough rest for the 100 back. I haven't been training too much the last couple months, which has been a nice break, but I should have enough in the tank for a couple 50s. Hope the weather cooperates.
    Categories
    Swim Workouts
  14. 8|20|16 SCM

    Swam on the 19th, was similar to the 18th

    8|20 was easy to remember:
    150 fr and 25 br warmup
    20 x 25 fr NB on 1:00
    20 x 25 kick, touch and go (dolphin out / frog in)
    300 of easy drills and slow fr


    Started to feel burning on last few lung buster NB's. Never done more than 12 before this I think.

    Starting to recover feet higher during frog kick. Doesn't help preload the kick, in fact hinders it a little, but it is definitely more streamlined. Br is so technical.



    Plan to hit the gym this evening, might even run a little. But my right foot's skin is torn up for some reason. Have a torn callus on the bottom, the big toe has those skin splinters (I use to get as a kid from running around in the pool), and the skin is dry. Not sure why just the right foot is affected. Both feet however, have MF blisters. Need to spend a week in aruba soon to heal everything again. I wish!

    evening: 8|21 1.62 mile run in 13:33 88F

    Updated August 21st, 2016 at 08:27 PM by __steve__

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  15. Week 202 - Friday

    by , August 19th, 2016 at 09:17 PM (After a long rest)
    To say yesterday was a long day was an understatement. I was on the 6am flight to Washington DC and then my flight back from DC was delayed 2 hours arriving back at the airport at 11:30pm which resulted in a 12:30am bed time. The alarm went off way too early this morning.

    Today the the pool was setup as scy

    400 left arm swim with snorkel
    6x50 left arm finger tip drag on 1min
    16x25 kick afap on :40
    8x75 kick on 1:10
    4x(100 on 1:45 as odd lengths left arm fly, even lengths left arm back drill, 100 kick on 1:45, 100 alternating streamline back and butterfly kick on back on 1:45)
    200 easy
    Categories
    Swim Workouts
  16. 8|18|16 outside pool

    1036 flutter kick to loosen the ankels
    206 drill
    4 x 25.8 UWDK / 25.8 frog kick on back on 2:00
    518 one arm drill, breathe 2x each stroke
    310 drill
    several 15m sprints
    several 15m sprints from block

    drylands for upper body about 30 min


    Feel bad for the younger swimmers involved with the recent development.

    Bolt ran his slowest 200 in 19.79, but everyone else was slower too. It rained, I guess a wet track means a less traction
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  17. Tues-Thurs, Aug 16-18

    by , August 18th, 2016 at 01:29 PM (The FAF AFAP Digest)

    Tuesday: Swim/LCM/Solo @ Lebo


    500 various
    4 x (25 scull + 25 free)
    10 x 50 burst dolphin kick + cruise
    100 EZ
    4 rounds:
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 25 AFAP + 25 EZ @ 1:30
    1 x 50 EZ
    8 x 50, alt 2 swim w/paddles, 2 dolphin kick on back
    100 EZ

    Total: 2400 m



    Wednesday: Drylands:

    Did drylands in our workout room while watching the Olympics, including:

    power wheel roll outs
    extreme angle iso squat
    supine flutter kicks in streamline on bosu
    TRX rows
    reverse flys
    kettleball swings
    hammers
    single leg deadlifts
    single leg stands on flat side of bosu
    ??



    Thursday: Swim/LCM/Solo @ Lebo

    500 various
    4 x (25 scull + 25 free) @ 1:10
    4 x 50 burst + cruise @ 1:10
    50 EZ
    4 x (50 AFAP + 150 EZ)
    16 x 50, alt 2 swim w/paddles & 2 dolphin kick on back
    100 EZ

    Total: 2650 m


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


    More long course. I haven't been in a short course pool since I was on vacation the end of July. Feels a bit weird.

    I've been following the Lochte-Feigen-Bentz-Conger story on swimswam. The comments are pretty interesting. The Brazilian video seemed inconclusive to me, and doesn't really support the Lochte lying narrative exactly. But if what the AP is reporting is true, and it's only hearsay, this is a disaster.

    https://swimswam.com/globo-com-repor...n-altercation/

    http://summergames.ap.org/article/2-...e-pulled-plane

    https://swimswam.com/report-conger-b...ry-fabricated/

    Updated August 18th, 2016 at 03:19 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts
  18. 8|17|16 Outside @ 25.8 yd pool

    10 min with MF

    3x (4 x 25.8 flutter kick on 0:30) on 3:00

    4 x 51.6 fr from block on 3:00 as 25.8 fast / 25.8 slow

    3 x 51.6 fr from block on 5:00 as 25.8 fast / 25.8 slow

    2 x 51.6 as 25.8 fr / 25.8 br

    3 min with MF

    5 min extremely slow fr drill (like 1:20 a lap), try to kick six beat and not use catch-up
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  19. Week 202 - Wednesday

    by , August 17th, 2016 at 09:23 PM (After a long rest)
    I was in Birmingham, Alabama yesterday but got home around 7pm. I went to bed pretty early and had a good night of sleep. I have been using fins a fair amount the past couple of weeks and my feet are pretty cut up, so this morning brought a short pair of socks to try to protect the blisters on my feet. It feels a little bit like a no win right now.

    The pool was setup scy for the first time in a while today.

    400 left arm swim with snorkel
    6x50 left arm finger tip drag drill on 1min
    16x50 streamline back kick with fins on 1min
    400 kick on 6mins
    300 kick on 4:30
    200 kick on 3mins
    100 kick on 1:30
    16x25 underwater with fins on :40

    I held :25/:26 on the 50s kick with fins. This hurt! The 400,300,200,100 kick was done without fins and was pretty much touch and go.
    Categories
    Swim Workouts
  20. 8|16|16 outside

    Swam on the 13th for about an hour of the typical - SCM pool


    Moved my daughter back to Clemson on the 14th, then went for a 20 minute OW sprint swim in lake Jocassee. Wore board fins and snorkel. Sprints were 0:20 to 1:30 long, with easy br or scull floating for recovery. Forgot to bring my recognition buoy, so I was on a constant lookout for boatorist. This lake is somewhat clear for warm freshwater. I also got spooked from swimming upon a stream of moving bubbles which concluded with a disruption of sediment at bottom (gator?)



    Today: SCY outside pool
    208 yds easy kick with MF

    1 x 52 fly with MF

    5 x 52 fr with MF on 1:30

    10 x 52 fr with MF on 1:00

    11 starts off block + B/O + 3 strokes
    • easy br back to wall

    208 of easy freestyle

    5 x 26 fr easy sprint hypoxic on 0:50


    Measured this pool with my tape roll to confirm my prior doubts due to times and satellite imagery: 26 yards.
    Google maps is pretty darn accurate if done correctly (taking account gutters and shadows).
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