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  1. Kickboard Only, Friday, Nov. 2

    by , November 2nd, 2012 at 04:31 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 15 min
    explosive leg press, 190 x 4 x 10
    wrist curls, 45 x 3 x 20
    total ab machine, 120 x 3 x 20
    super pullovers, 70 x 2 x 30
    standing long jumps, 10
    standing plate jumps, 10
    resisted track start jumps on cable machine + 5 fast strides, 60 x 1 x 10
    med ball slams, 10 (used an 8 lb ball, may need to use 6 lb)
    altitude drops, 10


    Kick/SCY/Solo:

    The ear infection workout, all with fins & kick board:

    400 EZ kick
    8 x 25 burst + cruise @ :45
    50 EZ
    8 x 25 drag race from mid-pool @ :45
    50 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast flutter kick, :57
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    1 x 100 fast dolphin kick, :58
    200 EZ
    2 x (25 kickboard scull + 25 EZ) @ 2:00
    kick ultra:
    20 x 15 m burst + cruise @ :30
    100 EZ

    Total: 2400 kick


    ++++++++++++++++++++++++++++

    Found out I also had strep throat yesterday am, so had to lay low. (Jimby did ask me if it was really necessary to take antibiotics for this. lol!) Really didn't feel well anyway. Between Hurricane Sandy and the strep/ear infection, this has been a poor training week. The timing does not thrill me coming off a recovery week. I will not be resting for the Nov. 18 meet. I did book my flight for Boston. I'll probably rest 2 weeks for that meet, and not do a full taper.

    The good news is the elbow surgeon says I don't need surgery on the elbow! He recommends PRP. He told me he had a larger avulsion tear than me in the same place and, after consulting 4 surgeons, opted for PRP (with my PRP doc). He did warn me that the injections will make it hard to do much with the elbow for 7-10 days. This is longer than the shoulder recovery time. I think I'll schedule an appt for after NE Champs.

    I can't say I really enjoyed the kick board workout. Kick boards are my least favorite toy and kicking that much bugs my shoulder. Even with ear plugs, I still feel like I got water in my ear. I'm not supposed to be back in the water until Sunday, but I think I'll skip another kick board workout tomorrow and cross train. Maybe bikram.
  2. Friday, November 2, 2012

    by , November 2nd, 2012 at 04:07 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Sunny blue skies with humidity at 49%

    Focus - Freestyle, Pace, Endurance Base

    *Warmup*
    1x500 Free - last 200 build by 50
    10x50s FR K on 1:00 - held 51

    *Set 1*
    1x1200 FR broken pace set as
    12(2x25 on :30, 1x50 on :45)
    Results;
    • 1-3 25s@16, 50s@:34
    • 4-6 25s@15, 50s@:33
    • 7-9 25s@15, 50s@:31
    • 10-12 25s@14, 50s@:30



    *Set 2*
    3x200s on 4:00 do as
    50Dr,50S: one each, Fly, Bk, Br

    *Set 3*
    1x1200 FR broken pace set as
    4(3x100 on 1:30, :30 rest)
    Results:
    1. 1:12, 1:09, 1:07
    2. 1:11, 1:09, 1:06
    3. 1:10, 1:09, 1:06
    4. 1:10, 1:08, 1:05


    *Set 4*
    1x1000 FR Swim, done as
    2(300 Smooth, 200 Strong, 100 Fast)

    Warm down: 100 EZ

    Comments:
    • Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.
    • Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.
    • Set 2 - Recovery
    • Set 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.
    • Set 4 - What I like to do best, straight swim changing pace.

    Updated November 2nd, 2012 at 05:12 PM by fdtotten

    Categories
    Swim Workouts
  3. Sarasota Y Sharks Masters 5:30 AM Workout -11/05/20122

    by , November 2nd, 2012 at 01:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    A lot of meet prep work as we approach our SCM meet this coming weekend.


    SCY
    WARM UP:
    2 X 200 3:15 3:00
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick + 100 swim

    4 X 50 descend to fast 1:10
    6 X 25 sprint :40 #6 on 1:40
    Two rounds, choice.

    1 x 100 cruise 2:00
    1 X 50 blocks @ 100% 2:00
    Four rounds, choice.

    8 X 100 2:15
    Choice.
    odds: easy
    evens: @ 85/90%

    WARM DOWN: 4 x 50 easy 1:00

    4000Y
    Categories
    Swim Workouts
  4. Fast Fri Nov 2nd, 2012

    by , November 2nd, 2012 at 10:09 AM (Ande's Swimming Blog)
    Fast Fri Nov 2nd, 2012

    28 days till SCM meet

    Trained: Thu didn't blog
    Main set was
    8 rounds of (4 x (100 or 75) on 1:05, 100 easy)
    1) attempted 4x100 on 1:05 but didn't make it
    moved over a lane which was doing
    2x (100 on 1:05, 75 on 1:05)
    plus we did a couple rounds of: 2 x 1 on 1:05, 75 on 1:05, 100 on 1:05

    Lifted Thu


    Whitney coached
    SCY UT Swim Center main pool, north end,
    Pool set up: one bulkhead on north end
    6:00 - 7:30, dove in 6:33
    Swam with Todd & Mike
    Beside Tyler, David, & Ned, Larry & Gull

    Warm up
    assigned 1000

    Main Set

    6 rounds of
    4 x 100 on 2:00 desc
    1) 70% 2) 80% 3) 90% 4) 100%
    5) easy on 3:00
    R1 fr went 58
    R2 K went 64
    R3 Fr went 57
    R4 K went 62
    R5 Fr went 54
    R6 IM went 62

    100 BR fast
    went 68

    50 easy

    Next Meets:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL


    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7 (Tentative)
    UT Austin, TX

    Updated November 2nd, 2012 at 08:46 PM by ande

    Categories
    Swim Workouts
  5. 11.02.12 - Friday workout

    by , November 2nd, 2012 at 09:34 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Julia and Danny. Missed my challenge set interval. Not sure if my goal is beyond my reach right now or if I'm just tired from too many yards.

    SCY

    650 Warm up

    Challenge set
    6 x 50 - :50
    2:00 Rest
    200 free broken by 50s. :14s between each 50.
    100 Easy
    Made 2:02. Started slow on a :31 and faded at the end. Intervals were :31, :29, :30, :32.

    4 x 125 IM - 1:45
    3 x 300 Pull - 4:30 Did the first one all pull (3:30) and the others 200 Pull/100 Kick
    100 Easy

    10 x 50 Kick - 1:00
    * 1-8 IM Order twice
    * 9, 10 SDK down, easy back w/ fins

    10 x 100 - 1:45
    * 1-8 IM Order twice
    * 9 Br kick
    * 10 IM kick w/ fins

    6 x 50 - 1:15 SDK down/easy back

    5 x 100 Pull - 1:10
    Not sure why I decided to do this (was swimming solo at this point). My heart wasn't into it and I was :04s behind after the second one. Somewhere after that I got mad at myself for wanting to quit and decided I would make up the difference. Stopped at the 100s long enough to readjust the pull buoy. Goggles were too fogged to get a good time reading. By the time I got my goggles off to check the clock on #5, it was just passing 5:50.

    200 Cool down

    (5250 Total)
    Categories
    Swim Workouts
  6. Distance day and later .... more leg work

    by , November 2nd, 2012 at 08:13 AM (Mixing it up this year)
    My legs have not recovered from Mondays weights but I am due for another leg workout and by gollie I am going to do it!

    Distance day this morning, only had one manatee to swim around. My 500 kick with zoomers was faster than his swim.

    Exciting note: Should get my new monofin today! I was borrowing one from one of the kids teams and it was an older one. I just didn't want to bust theirs.

    500 Free
    500 free kick w/zoomers
    5x200@3:30 Free w/paddles & bouy went 3:06, 3:03, 3:04, 3:03, 3:00
    100 Back EZ to get heart rate down, yes I thru it up too high again
    100 free EZ
    100 torque drill w/paddles
    100 free torque drill w/paddles
    100 kick EZ

    Total 2500 meters
    Categories
    Uncategorized
  7. Thurs, Nov. 1, 2012 7:05-9:00pm

    by , November 2nd, 2012 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    Wasn't really too late today from my son's swim lesson, and was able to get in the entire "pointless in my eyes" warmup.


    Warmup:
    900 (50 Fist Swim Free/25 V-Sit Scull/25 SDK on back/50 Fist Swim Breast)
    (900/900)

    9 x 100 @ 1:50 (1st 50 85%, 2nd 50 100% by using legs)
    • 3 Strong Str. - did Fly went 1:09s
    • 4 Free - Did 1:05/1:05/1:04/1:03
    • 3 Strong Str. - did Fly went 1:09/1:10/1:1uggggly
    • 3 + 4 + 3 doesn't equal 9, but count on age groupers to screw things up and make us do one over!
    (1000/1900)

    10 x 100 SDK w/ fins @ 1:25 (went 1:15-1:18s)
    (1000/2900)


    Main Stuff:

    Coach could tell that a lot of the kids were tired, and decided not to kill us tonight, but instead work on stroke drills for freestyle for the better part of the final hour. Kicking and body position was a big focus of the drills.

    We did 50s and 25s mixed on coaches sendoff of:
    • 8kick/3 stroke/8 kick, focusing on keeping our ear on our arms as we rotate for breathing, as to "hide" the breath and not lift the head for a breath
    • Breathing every stroke, left/right/left/right with same breathing style of hiding the breath, while maintaining kick. I rocked this Sun Yang style.
    • Next was a Popov freestyle drill, breathing every stroke. Freestyle with a short pause while your lead hand is in the "catch", and your recover arm is elbow high with hand dangling in front of face. After the pause, pull with the lead hand and drive forward rolling with the hips. Must maintain kick in this to do correctly.
    • Many variations of the above drill
    • 3 stroke and 5 stroke breathing w/ speed, and maintaining the hidden breath and not "losing the kick" on the breath.
    • 25s FAST working on the transition from the SDK to the flutter kick and powering through the breakout, then focusing on the above body positioning to the finish.
    (1500ish worth of stuff - didn't exactly count yard by yard)

    ----------------------------
    ~4400 Yards

    Kids have a meet in Yakima this weekend, but it had a cap of 19 years old for the entries, so luckily I get to stay home this weekend. A little R & R is good. We'll have a pretty easy practice tomorrow night, and I'll probably go for a solo lap swim session Saturday or Sunday at the Y pool.