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  1. Wednesday, Nov. 28 - 4X Wednesday

    Did sets of 4 today. Swam with Dave. B. Peter, Dave M., Ray, and Danny.

    Started out strong. Then because they were doing different strokes/kicks on a longer interval, I did backstroke pull. I was fast but it started wearing me down. So second time through I couldn't hold the speed.

    Also kept up some IM work.

    100 Free
    4x200 Free on 3:00 (2:37, :39, :35, :32)
    50 Back
    4x150 Backw/Paddles on 2:30 (2:05, :03, :02, :04)
    50 Back
    4x100 Back w/ paddles (1:17, :16, :17, :20)
    100 Free
    4x200 on 3:00 (2:37, :43, :45, :47)
    50 Back
    4x150 Back w/ paddles on 2:30 (2:03, :07, :07, :10)
    50 Free
    4x100 Free on 1:45 (1:21, :20, :20, :20)
    100 Back
    200 Kick
    8x50 IM Order
    2x50 Fly
    200 Back w/ paddles - 2:55
    8x50 IM order
    100 Free

    5400 yards
    105 minutes
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    Uncategorized
  2. Wed Nov 28

    by , November 28th, 2012 at 06:18 PM (Ande's Swimming Blog)
    Wed Nov 28

    Hello from the JW Marriot Resort in San Antonio, tx. I'm at a work conference recognition club event. They have a spa & a couple weight rooms
    So i swam today and yesterday. Nothing structured, just tapering, taking it easy and keeping the feel. This will be my last SCM meet int the 45 - 49 age group. I plan to shave Friday & race Saturday & Sunday. This is the meet where all our SCM times got thrown out last yr cause the pool was a 1/4 too short

    Think my 2011 times were:
    50 BK 27.7
    1 BK 1:00.??
    1 IM 1:01.3
    2 IM 2:14
    4 IM 4:51
    50 FR 25.3

    2010 47 jammer
    50 Free 25.41
    50 Back 27.70
    100 Back 1:02.27
    50 Breast 32.08
    50 Fly 26.79
    100 Fly 1:01.99
    100 IM 1:03.51
    200 IM 2:14.49
    400 IM 4:54.10

    2009 46
    blue 70 Nero comp
    50 Free 24.82
    100 Free 54.67
    50 Back 27.46
    100 Back 59.20
    50 Breast 31.50
    50 Fly 26.36
    100 FL 58.03
    100 IM 1:00.14
    200 IM 2:11.28


    2008 45
    blue 70 Nero comp
    50 Fr 24.18
    100 Free 54.57
    50 BK 27.20
    100 BK 58.89
    50 Breast 31.49
    50 Fly 25.99
    100 IM 1:00.32
    200 IM 2:14.16

    Updated November 28th, 2012 at 06:40 PM by ande

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  3. Wed., Nov. 26

    by , November 28th, 2012 at 04:44 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    12 x 25 DPK shooters w/fins @ :40
    50 EZ

    Main Sets:

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

    5 x 20 in & outs w/race pace turn @ 1:15
    -- I think 6 SDKs off the wall on free works best.
    100 EZ

    2 x (25 AFAP free from a dive + 75 EZ)
    -- rolling on 59, 12 lows
    100 EZ

    2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ)
    -- 24 high and 25 low

    Total: 2050


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

    I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy.

    Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo!

    NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.
    Categories
    Swim Workouts
  4. Wednesday, November 28, 2012

    by , November 28th, 2012 at 03:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 62, pool at 81, 100% water clarity.
    Fog with humidity at 65%

    Warm up:
    1x500 FR
    10x50 FR Kick on 1:00
    8x50 FR on :45 desc 1-4,5-8

    *Set 1*
    4(4x75 FR on 1:30, 1x300 BK/FR by 50) Desc 75s 1-4
    1. 47, 47, 46, 45
    2. 47, 46, 45, 45
    3. 47, 47, 45, 44
    4. 47, 45, 44, 43


    *Set 2*
    10x100 SDK/fins on 1:40
    1-5 as 2(25/back, 25/front) min 14-15yd under with flip turns
    6-10 as 2(25/front, 25/back) same as 1-5 plus desc 6-10
    1-5 did 1:16
    6-10 went 1:15 to 1:08

    500 BK DPS with compact streamling turns

    *Set 3
    4x150 on 2:15, 4x100 on 1:30
    Pull with Bouy, Paddles, Tube
    150s - 1:48, 1:42, 1:40
    100s - 1:10, 1:08, 1:07

    Warm down: 200 EZ Swim

    Comments:
    • My workouts on Monday and Tuesday were about 5K each, but I just swam through them feeling really uncoordinated, tired, and strange. Today, in the warmup, I was more motivated to make a better effort to swim.
    • Set 1 - The goal was to start each round at 47 and hold or desc without collapsing the stroke.
    • Set 2 & 3, I was still pretty tired, but came back ok in the pull set.
    Categories
    Swim Workouts
  5. Workout 11/28/12:

    by , November 28th, 2012 at 01:52 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    3 x 200 FR on 2:45 pull with buoy
    4 x 75 kick on 1:30

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ
    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (went 30.x)

    200 loosen and out
    (Solo/Rec/2700 yds/50 min)
    ---------------------------

    The last two days at work have been extremely busy - with the doctors off Thursday and Friday for Thanksgiving, then the weekend, we were getting pounded by new orders as the offices tried to clear out their backlogs, and patients that were coming in wondering why their orders weren't ready yet. Add to that the store remodel and the chaos that breeds ...

    I was going back and forth about swimming for the next 10 days with the BU meet fast approaching (double today like normal, soft or hard transitstion into the taper, ). Made my mind up to start the taper today.

    I found the main speed set from Fort's HIT week #15, and was going to do it twice (once free, once back), but didn't really have the time so just did free. I was able to crank out a :42 on the 75 and :59 on the 100, so I was happy. I did not use fins, but did take plenty of time before AFAP efforts. The BK set felt good; I have decided just to swim more and think less, so we'll see how that goes.

    As for now, perhaps a nap. Or clean the garage up a bit. Nap's looking better and better

    Updated February 15th, 2013 at 10:55 PM by rxleakem

    Categories
    Swim Workouts
  6. Sarasota Y Sharks Masters 5:30 AM Workout -11/29/20122

    by , November 28th, 2012 at 01:33 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 300 4:30 4:30
    2 X 150 2:30 2:15
    4 X 50 descend 1:00 :50
    Two rounds. Round 1 intervals left, 2 right.

    6 X 100 kick 2:15
    Second 50 fast.
    1 X 100 swim

    1 X 100 moderate 1:45
    1 X 75 build 1:15
    1 X 50 fast 1:30
    Four rounds.

    5 X 300
    1&3: IM on 5:00
    2&4: free on 4:30
    #5: warm down

    4700Y
    Categories
    Swim Workouts
  7. 11.28.12 - Wednesday workout

    by , November 28th, 2012 at 09:48 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Danny and Ray. I'm a little sore from yesterday's pull but felt pretty good.

    SCY

    650 Warm up

    4 x 200 IM - 3:00 (2:55, 2:50, 2:48, 2:43)
    50 Easy
    4 x 150 Fly/Bk/50 Kick/Br/Fr - 2:30
    50 Easy
    4 x 100 Pull - 1:45 descend (1:06, 1:04, 1:03, 1:00)
    100 Easy

    4 x 200 Backstroke Pull - 3:00 (2:50s)
    50 Easy
    4 x 150 Pull/Kick/Stroke - 2:30
    50 Easy
    4 x 100 Kick - 1:45 (25 SDK, 75 Easy)
    100 Easy

    24 x 25 - :40
    * 1-4 kick
    * 5-8 fly, no breath (cramped badly on #8)
    * 9-12 IM Order
    * 13-16 free, no breath
    * 17-20 Fly, hard
    * 21-24 SDK w/ fins

    200 Cool down

    (5450 Total)
    Categories
    Swim Workouts
  8. Less pain today, I almost feel normal

    by , November 28th, 2012 at 08:03 AM (Mixing it up this year)
    The lower back is not nearly as bad as yesterday. Anyone who reads this blog regularly knows I don't take medicines except if it is really bad and I have a high tollerance for pain.

    Just a loose workout today.

    500 free
    500 kick w/zoomers every 3rd 25 fast

    8x25@:45 shooters w/monofin these are lung killers on this interval but I made all but the last one on one breath
    8x25@:10RI fly scull w/snorkle and monofin
    300 fly kick on back w/monofin work those abs!
    300 relaxed fly w/monofin & snorkle lots of glide with scull setup

    500 free w/strapless paddles keep a steady kick
    300 free w/strapless paddles keep a steady kick
    200 EZ

    total 3000 yards
    Categories
    Uncategorized
  9. Nov 27 2012

    w/u
    300 s
    100 k
    200 s
    100 k
    100 s
    100 k

    Main set
    5x200 (:20ri)
    200 fast (1:00 ri)
    4 x 200 (:20ri)
    200 fast (1:00 ri)
    3 x 200 (:20ri)
    200 fast (1:00 ri)
    2 x 200 (:20ri)
    200 fast (1:00 ri)
    200 easy (1:00 ri)
    200 fast (1:00 ri)

    c/d
    400

    total 5300

    This was a tough workout. More of a head game. Some simple realizations come to mind when doing this swim. the entire swim is one long gaggle of 200's. Haven't done this kind of distance in a long time. felt good. Think I will keep it up for the winter months.
    Categories
    Swim Workouts
  10. Tues, Nov. 27, 2012 7:00-9:00pm

    by , November 28th, 2012 at 01:09 AM (Fast Food Makes for Fast Swimming!)
    Tonight was a very crowded pool, and it doesn't look like things are going to get much better for most of the winter season. We've got a pretty large team, and just don't have the pool space/time to better split up the groups any. As we have it now, our Black group (older kids) have 3 lanes (sometimes 4 depending on the attendance of the White group) every evening, but now that the high school girls are now all back from their "vacation" after the h.s. season, it's getting nuts in practice! We swam tonight with 7 in my lane, 8 in lane 5, and 8 or 9 in lane 4. It was like a washing machine practice out there!!


    Warmup:

    600 (25 Breast, 25 Front Scull, 25 V-Sit Scull, 25 Free)
    (600/600)

    Kick Set

    10 x 100 Kick w/ short fins @ 1:25 (did SDK on back like always), tried not to drown

    20 x 25 w/ short fins @ 1:00 FAST
    • Odds SDK underwater no breathers
    • Evens -first 5 Fly, second 5 Free
    100 EZ
    (2100/2700)

    Main Set:

    10 x 100 Free @ 1:25 best average
    went 1:01-1:05, mainly 1:03/:04s
    100 EZ

    7 x 100 Free @ 1:20 best average
    went 1:02-1:06, mainly 1:05s
    100 EZ

    4 x 100 Free @ 1:15 best average
    went 1:02/1:04/1:03/1:01 these were actually easier on my body with the shorter rest interval, I just get in a zone and go with it.
    100 EZ

    (2400/5100)

    400 Kick w/ board

    600 Free stretch out

    --------------------
    6100 Yards - I'm tired now, but did make it to Taco Bell after practice for a little 4th meal action tonight.


    That main set kicked my butt, and I'm sure most of it was the fact that we were so crowded in the pool tonight. John had everyone leaving 3 seconds apart so that the lead person in each lane wouldn't be running in to the last person in the lanes on the 2nd 50s of the 100s. All the wave action probably added a few seconds to our times as well, though I still managed to do pretty good anyway.