View RSS Feed

Recent Blogs Posts

  1. Tuesday, Nov 6 - Speed and Endurance

    Swam with Peter, Dave M., Dave B., Theresa, Ray and Keith. Combined some speed with endurance. So, I had some good set times but also put in 6000 yards.

    2x100 Free on 1:30
    100 Back
    4x125 on 1:45 (1:40's - thought I was swimming faster - picked in up in next set)
    100 Back/Breast
    4x125 Free on 2:00 (1:35's)
    100 Back/Breast
    4x125 Back w/paddles on 2:15 (1:45's)
    100 Free/Breast
    8x100 Free on 1:45 (1:15's - held steady, fast pace, not sure I could do on 1:30 interval)
    100 Back/Breast
    10x50 on :50 Back/Free
    300 Kick
    200 Free (2:50 - was starting to slow down)
    200 Back w/paddles (2:55)
    5x100 Back w/paddles on 1:35
    5x100 Free w/paddles on 1:30
    200 Kick
    2x200 Back w/paddles
    200 Free w/paddles

    6000 yards
    117 minutes
    Categories
    Uncategorized
  2. (in)Decision 2012

    by , November 6th, 2012 at 06:17 PM (Alex's swim journal)
    Today I elected to do a longish workout (4400 yards total), trying to figure out where my pace is... here was my workout:

    500 free wm-up on 10:00
    10 x 50 on 1:00 (these were all :39-:40)
    200 breast (4:10)

    MAIN Set [2000 in 36:00]:
    1 x 400 on 7:00 (6:22)
    2 x 300 on 5:30 (4:55, 4:55)
    3 x 200 on 3:40 (3:15-3:20)
    4 x 100 on 1:45 (1:35-1:38)

    Lactate clearance set:
    200 breast (4:00)
    100 back (too slow to count!)
    500 free (1:45-1:50/100 pace)

    Cool-down:
    100 breast
    100 back
    200 free

    The 50s at the end of the warm-up were fast, but not all-out... I was nailing my flip turns, so that felt good, but mostly I was just trying to swim fast enough so that my :48-:50 pace per 50 would feel easy on my main set. It worked. I felt pretty loose during the 400 (in which I averaged just under a :48 pace), though it was indeed challenging... especially knowing I was going to turn around and do a couple of 300s, trying to hold the same pace. In all, 2000 yards of hard swimming in 36 minutes left me feeling pretty fatigued, but in a good way.

    Since I didn't get one of my postals in last weekend, I have to think really hard about whether or not I want to go for the 3000 or the 6000, realistically I'm not going to be able to do both before the November 15 deadline. Maybe I'll do the 6000 this Saturday (have the kids take turns recording my laps)... and then, since the 3000 doesn't take as long I might convince one of my family members to count laps for me next Tuesday or Wednesday night before the deadline. I'm not really in shape right now for a 6000... hence my hesitation. And Turning around and doing a 3000 hard just a few days after a hard 6000 is not going to result in good times (not that I'm breaking any records anyway, I'm only racing myself!).

    I think I'll see how the rest of the week's workouts feel and make my decision on Friday.
    Categories
    Uncategorized
  3. Tuesday 11/6/12

    Tuesday 11/6

    PM only SCY

    500 swim
    5x100 @ 1:30 k/sw/dr/bld

    3x
    4x50 @ 1:00 drill
    2x100 @ 1:45 kick w/ board
    400 @ 5:00 D1-3 by round (4:41, 4:29, 4:19)

    6x50 @ 1:00 50 R arm only/50 L arm only/50 swim w/ strapless paddles + snorkel

    300 EZ

    Total: 4000
    Categories
    Swim Workouts
  4. Tuesday, November 6, 2012

    by , November 6th, 2012 at 04:24 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 68, pool at 78, 100% water clarity.
    Cloudy gray skies with humidity at 65%

    IM
    Focus - IM, Pace

    *WarmUup*
    1x1200 RIMO

    *Set 1*
    4(8x50 on 1:00) as 50K,50S; IMO by round
    1. Fly: 50K @50, 50S @37
    2. BK: 50K @52, 50S @38
    3. BR: 50K @53, 50S @43
    4. FR: 50K @51, 50s @32


    *Set 2*
    1x1200 Pull wPaddles/tube as:
    3x400 desc on 5:00
    1. 4:50
    2. 4:46
    3. 4:41


    1x200 BR Kick w board

    *Set 3*
    4(8x50 on :50) as 50K/fins,50S/fins; IMO by round
    Fins - Sporti Training
    1. Fly: 50K @37, 50S @33
    2. BK: 50K @36, 50S @34
    3. BR: 50K @37, 50S @38
    4. FR: 50K @38, 50s @27


    Warm down: 200 EZ

    Comments:
    • Set 1 - Swam all strokes smooth building each 50.
    • Set 2 - Some old fashioned pulling, and it certainly gave my shoulders a workout.
    • Set 3 - This how I would like to swim without the fins! But swimming with fins does make it fun.

    Updated November 20th, 2012 at 08:49 PM by fdtotten

    Categories
    Swim Workouts
  5. Tuesday, Nov. 6

    by , November 6th, 2012 at 03:57 PM (The FAF AFAP Digest)
    Drylands:

    rehab ex, 10-15 min
    leg abductors, 120 x 3 x 12
    good mornings, warm ups, 85 x 1 x 8, 90 x 1 x 8, 95 x 2 x 8
    russian twists w/25 lb plate, 2 x 35
    rear delt flys, 60 x 3 x 20
    wrist curls, 30 x 3 x 20
    resisted track start jumps, 60 x 1 x 20
    altitude drops, 2 x 10*
    TRX squat jumps, 2 x 10
    standing power wheel roll outs, 10

    * An elderly man very helpfully warned me that I would slip a disc doing these.


    Swim/SCY/Solo:

    400 various
    8 x 25 shooters w/fins @ :30
    50 EZ
    4 x 50 caterpillar fly drill (only breath once per length) @ 1:15
    3 x (100 dolphin kick on back + 50) w/fins
    100 = each 25 under until flags + :5 break at each 25
    50 = EZ
    4 x 50 single arm fly @ 1:15
    100 EZ

    Total: 1600


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

    Gym + swim on Election Day. I cut my recovery swim short as I wanted to make it to the polls by 2:30 before it got too crowded. I tried at 11:00 am and the lines were very long.

    An article written by Jim in Mens Health about the possible dangers of fish oil:
    http://news.menshealth.com/fish-oil-...ts/2012/11/06/
  6. Nov 6 2012 Lunch Swim

    it was nice to get in the water after my run this morning.

    400 sw

    main set
    500
    2 x 250
    500
    2 x 250
    5 x 100
    Categories
    Swim Workouts
  7. Workout 11/06/12:

    by , November 6th, 2012 at 11:50 AM (Maple Syrup with a Side of Chlorine)
    w/u 200 Fr/200 Bk/200 IM drill

    Go four times through w/ snorkel:
    - 100 FR on 1:25 DPS
    - 100 FR on 1:25 pull with buoy
    - 100 kick on 1:50 with board

    4 x 100 IM on 1:30
    - Quarters Strong by 100
    - Went 1:16, :26, :24, :22

    200 loosen and out

    (Solo/Rec/2400 yds/45 min)
    ------------------------------

    Woke up early and took my son to the polls this morning - showed him the ballot and then he went to check out the goodies and coffee that rewards us for voting. It was a crisp 17 degrees this morning. Got in for a swim and just looked to have a good "feel" in the water - mission accomplished.

    Make sure to get out and vote today!
    Categories
    Swim Workouts
  8. 11.06.12 - Tuesday workout

    by , November 6th, 2012 at 09:35 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Keith and Teresa. My drag suit fell apart today. The seam down the middle just deteriorated. Going to try to repair. Hope that works because I really don't want to buy a new one.

    SCY

    600 Warm up

    4 x 125 - 1:45 (3 IM, 1 Free)
    100 Easy
    4 x 125 - 2:00 (3 Stroke, 1 IM)
    100 Easy
    4 x 125 - 2:15 (IM Kick)
    100 Easy

    8 x 100 IM - 1:45, Descend
    100 Easy
    Started at about 1:20 and descended down to 1:15. Second to last jumped up to 1:17 or so but made the last one on 1:15.

    10 x 50 - :50 2 x (IM Order + 50 Kick)

    12 x 50 - 1:15 (Hard SDK w/ fins down, easy free back)

    6 x 100 - 1:30 Descend (1:20, 1:16, 1:13, 1:11,
    1:06, 1:04)

    200 Cool down

    (5200 Total)
    Categories
    Swim Workouts
  9. Liked this set

    by , November 6th, 2012 at 07:38 AM (Mixing it up this year)
    Did my upperbody weightlifting last night just barely started feeling it in my left elbow and bicep. Felt fairly strong today.

    Wish I had the time to do the other 2 of the main set but time always causes me to have to cut things out. I seem to need the warmup more than the workout some times just to get loose.

    Nice having my own lane!!!

    400 choice
    4x100@:10RI
    odds = 25 scull + 25 right arm + 25 left arm + 25 kick evens = 50 drill + 50 swim
    4x50@1:00 w/paddles, descend to 100 pace went 42, 40, 38, 35
    100 EZ

    8x25@:45 shooters odd on back, even on front
    100 EZ
    8x25 burst + cruise @ 1:00
    100 EZ
    6x50@1:00 double turns from mid pool fast turns
    100 EZ

    2x(25+:10R+50+:10R+100)- 4-5:00 rest between sets with 200 EZ recovery
    25's AFAP, 50's @100 pace, 100's @200 pace
    went 17, 38, 1:22 and 17, 38, 1:20

    150 EZ

    Total 3000 yards
    Categories
    Uncategorized
  10. Mon, Nov. 5, 2012 7:00-9:00pm

    by , November 6th, 2012 at 01:06 AM (Fast Food Makes for Fast Swimming!)
    Warmup:
    600 (25 Back/25 V-sit scull/25 Free/25 V-sit scull)
    My v-sit stomach muscles were hurting today...this wasn't fun.
    (600/600)

    Now on to the fun...

    10 x 100 SDK on back w/ short fins @ 1:25 (held 1:19-1:21s)
    (1000/1600)

    10 x 100 Free Pull @ 1:30 breathe every 3 (went 1:08s, desc'd down to 1:05s)
    (1000/2600)
    as we finished this set, John says "grab your fins and boards" Uh-oh...

    10 x 100 SDK on back w/ short fins @ 1:20!! (I made them, held 1:15-1:16s)
    very surprised that I was able to do this

    200 EZ
    (1200/3800)


    Main Set:

    2 Rounds of:
    • 400 IM (50 relaxed, 50 FAST)
    • 300 Free (50 relaxed, 50 FAST)
    • 200 IM (25 relaxed, 25 FAST)
    • 100 Free All FAST
    First Round through - interval is LIFO + :30 rest
    Second Round though - interval is LIFO + 1:00 rest

    400s went 5:10/5:05 (ran into lap traffic at the end of these)
    300s went 3:32/3:25 (a little lap traffic on 2nd one)
    200s went 2:32/2:25
    100s went 1:02/:59

    100 EZEZ
    (2100/5900)

    8 x 100 Free @ 1:20
    I chose to alternate odds Fly/evens Free
    Flys held 1:09s-1:11s
    Frees just cruised them around 1:10s, last Free was about 1:05

    (800/6700)

    300 EZ

    ---------------------------
    7000 Yards


    Most we've done in a 2 hour practice, and 2000 of these yards were high intense fin kicking as well. Definitely a kick in the ass practice. I'm off to soon...maybe.

    They're going to start doing morning practices as well on Tues/Thurs. mornings for an hour and a half, but (lucky for me) I have to be at work by 6:00am and can't make them. Dang... Though they would be good for me.