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  1. 12/13/12

    by , December 13th, 2012 at 08:12 PM (Blog)
    500 warm-up (drills)

    Same kick set as yesterday, but with 1 less pint of blood (red cross yesterday), and stretched ankels
    20x25m flutter-kick (without board) on 1:00 (24,24,24,24,24,24,24,23,23,23,23,23,22,22,22,22,2 2,23,21,22)
    300 drill and back to work with 1300m done

    Felt tired but it's interesting this set was unaffected from donation. Perhaps lack of aerobic-ish activity. My kick splits started about half second slower but became a little faster toward the end. I also did not have heavyness in my legs as I did yesterday.

    Updated December 14th, 2012 at 09:18 AM by __steve__

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  2. Thursday, December 13, 2012

    by , December 13th, 2012 at 07:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy with humidity at 68%

    Warm up
    400 RIMO

    *Set 1*
    2000 IM as 5x400IMs, do as
    #1-3-5, 25 Steady, 25 Strong
    #2-4, 50 Drill, 50 Strong

    *Set 2*
    1200 Kick as;
    4x300 IMO by 300
    Build each 300 by 100

    *Set 3*
    5(100 Scull, 300 FR) Pull w/Paddles, buoy, tube
    300s - did 3:38, 3:34, 3:33, 3:31, 3:30

    *Set 3*
    4(4x25 on :30) IMO

    Warm down:
    300 EZ FR/BK Swim

    Comments:
    While I was swimming in the diving well, the aquatic center staff was moving the bulkheads, setting up the pool for LCM. That means tomorrow I can start swimming LCM!

    Updated December 13th, 2012 at 08:37 PM by fdtotten

    Categories
    Swim Workouts
  3. Thursday, Dec. 13

    by , December 13th, 2012 at 04:25 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    20 x 25 shooters w/fins @ :40
    -- 10 back, 10 belly
    50 EZ
    6 x 50 caterpillar fly drill @ 1:10
    50 EZ
    10 x 50 free smooth w/paddles @ :50
    50 EZ
    10 x 50
    odds = double shooter @ 200 pace @ :45
    evens = EZ kick w/board @ 1:15
    -- the double shooters were surprisingly easy, held about 27s
    50 EZ
    500 ultra kick:
    20 x 25 burst + cruise flutter kick w/board & fins @ :30
    200 EZ

    Total: 3300


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


    Elbow is still fairly useless. Did a cruisey sub aerobic workout with a lot of kicking. I figure I'll take a week off from speed work anyway.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -12/14/20122

    by , December 13th, 2012 at 02:46 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    4 X 75 1:15 1:10
    Three rounds. Round 1 interval left, rounds 2&3 right.

    1 X 200 kick + 100 swim

    1 X 100 2:00
    1 X 75 1:30
    1 X 50 1:00
    Four rounds. Round 1 fly, 2 back, 3 breast, 4 best stroke/no free

    5 X (4 X 100 1:30
    Free. Descend 1-4

    WARM DOWN: 4 X 50 easy 1:00

    5050Y
    Categories
    Swim Workouts
  5. Workout 12/13/12:

    by , December 13th, 2012 at 02:24 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill wu
    6 x 100 kick on 2:00 (snorkel on free)
    6 x 100 on 1:30 with agility paddles)
    4 x 100 IG and out.
    (Solo/Rec/2200 yds/40 min)
    -------------------------

    Not too motivated today, but wanted to stretch out again in the water. My quads are still sore from the 200 bk last weekend, maybe more basketball is the answer.
    In exciting news, Emma is done with fall quarter and coming home tonight on the train!
    Categories
    Swim Workouts
  6. Fat Blasting...

    by , December 13th, 2012 at 12:01 PM (The Labours of SwimStud)
    Cardio/FatBurn...working off the surplus baggage I acquired whilst sitting about through thanksgiving...I didn't eat that much...honest...

    I jammed in a solid 16 mins on the bike HR around 130-140. Then hopped to the elliptical and did another 16 mins around 130-150.
    Wore a knee support to help the situation out but everything is fine.
    Afterward I hid the mat for core work.

    2 times thru:
    30 x Plank Kick Backs
    2 x 15 (L&R) Glute-side raises
    :30 Core Twist on ball
    12 lower-back hyper extensions over ball
    15 lower-back leg raises over ball

    Thinking about enrolling in self-defence classes...I'm fearful of jealous husbands attacking me...need to be prepared.

    Off to PT...which is likely ending today or next Tuesday.
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  7. 12-12-12

    Workin' on my free technique today. Coach padded the intervals so we could concentrate on tech. and picking up the pace a little. I was able to neg split the "base" swims and descend the others. It felt good to just swim.

    400 IM drill
    6 x 75 @ 2:00 done as
    -50 sprint kick
    -25 sprint swim

    Base swims @ 70 %
    2 x swims @ 85%
    25's @ 95%

    500 @ 8:20
    2 x 250 @ 4:15
    4 x 25 @ 45
    400 @ 6:40
    2 x 200 @ 3:30
    4 x 25 @ 45
    300 @ 5:00
    2 x 150 @ 2:15
    4 x 25 @ 45
    ** last one from the blocks

    200 w/d

    Felt great! The slower intervals probably had something to do with that. My turns and stroke are finally coming together. Had a lane to myself again. I have a slight problem with crossing over with my left hand. When I have a lane to myself I can use the black line as a guide to keep my hand placement where it needs to be. Like paddling my surfboard. I just found that balck line because another problem I have is keeping my head down. Who would have thought? Do they have them at all pools?
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  8. 12.13.12 - Thursday workout

    by , December 13th, 2012 at 09:13 AM (Pete's swim blog)
    Swam w/ Dave and Dave. Seems like it is taking me longer and longer to get warmed up. Once I do, I'm fine.

    SCY

    600 Warm up

    4 Rounds of:
    * 25 fly/50 free - 1:10
    * 50 fly/25 free - 1:10
    * 75 fly - 1:10
    100 Easy
    I wasn't quite warmed up which made this set tough at first. Near the end, I was making the 75 fly on 1:04.

    16 x 100 Up/Down Kick - 1:40 (:10), base stroke fly. Started w/ 50 fly/50 kick
    100 Easy

    4 Rounds of (Stroke is IM Order by round):
    * 50 Stroke - :50
    * 25 Stroke/25 Kick - :50
    * 50 Kick - :50
    100 Easy
    This quickly turned into 600 IM w/ half kick. I did catch up w/ the interval on the last round.

    10 x 100 - 1:40
    * Odds 25 underwater sdk w/ fins / 75 easy
    * Evens Hard pull, descend (1:08, 1:07, 1:05, 1:03, 1:00)

    10 x 50 - 1:00
    * Odds 25 underwater sdk w/ fins / 25 easy
    * Evens Hard pull, descend (:35, :32, :31, :29, :27)

    100 Cool down

    (5600 Total)
    Categories
    Swim Workouts
  9. I think the Distance Queen is back for next year

    by , December 13th, 2012 at 07:13 AM (Mixing it up this year)
    Sprint workouts were fun and different and I will continue to mix them into my routines more often but I feel more comfortable with distance than sprints.

    I think part of it is that if my back goes out I can recover better from a bad start or turn on a distance event than a sprint. I am going to keep up on the kicking since it is what I need if I am going to lose this weight again.

    this old age thing STINKS!

    500 free
    600 kick alt 100 free/100 breast
    100 free EZ
    10x100@1:30 free w/paddles & bouy went 1:24, 1:24, 1:22, 1:22, 1:21, 1:21, 1:21, 1:20, 1:19, 1:17
    100 free EZ
    4x50 from dive good breakout
    100 EZ

    Total 2600 yards
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  10. Wed, Dec. 12, 2012 7:00-9:00pm

    by , December 13th, 2012 at 01:33 AM (Fast Food Makes for Fast Swimming!)
    Warmup:

    600 (25 Front Scull, 25 V-Sit Scull, 25 Free, 25 V-Sit Scull) I'm way sick of sculling already...I'd love to do just a straight swim set for warmup one day.
    (600/600)

    12 x 75 SDK w/ fins @ 1:10 (went :55s)
    (900/1500)

    4 x 200 Free Pull @ 3:30 Desc. 1-4
    went 2:25/2:20/2:15/~1:35(150 yards cause it was gonna get bad with lap traffic) the entire group ended up only doing a 150 on the final one.
    (750/2250)

    16 x 50 IM Order (4 of each stroke) @ 1:15
    Drill/EZ/Build/FAST by 50s
    Finished up the Free w/ a :27

    100 EZ
    (900/3150)

    Main Set:
    6 Rounds of
    • 200 Free (w/ last 50 FAST) @ 3:30 (Desc. 1-3, 4-6)
    • 2 x 25 Free SPRINT w/ overkicking @ 1:00
    On the 200s I went 2:15/2:10/2:07, then 2:15/2:11/2:08

    200 EZ
    (1700/4850)

    10 x 25 Tombstone Flutter Kick @ 1:00 - pure fun for sure but not too bad
    (250/5100)

    400 EZ and out

    -------------------
    5500 Yards


    John was telling me to watch my left hand entry/catch as its gliding outward as I breathe to the right, rather than anchoring in the water and beginning my pull. Possible cause for some shoulder pain at times. Attempted to work on this, but I have to think hard while swimming to do it. I guess I've been "wrong" for so long that it's tough to change.

    It was nice to take off yesterday from practice. My daughter had a Christmas concert at school last night. She's in a select choir group, and they shared the night with a strings group, which was mostly violins. They all did very good, and it sounded great. All 4th and 5th graders in these groups.
    After that I took out my kids for some frozen yogurt fun. Went to the Blue Spoon, where you get to fill your cup, add whatever toppings you want (and they have everything), and then stick dad with the bill. At 55 cents an ounce, this got pricey really quick...over $20 for the 4 of us!! But it was fun.

    No more swim team practice with the group for the remainder of the week, but I'm gonna pay to play in the YMCA lap swims a couple times later in the week/weekend. I've got a few sets in mind, and they don't involved kicking or sculling.