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  1. Wednesday August 29th - PM Swim

    At home with Susan.

    Warm-up (1400)
    2 x 200 @ 3:10
    2 x 200 @ 3:10, 50 drill / 50 swim
    6 x 100 @ 1:50, 1:45, ... 1:25 easy descend (didn't really descend, all were 1:11 .. 1:14)

    Set I (600 set / 2000 total)
    4 x 25 @ :30 flutter kick w/fins and board, odds AFAP, evens easy
    4 x 100 @ 1:30 dolphin kick with fins
    4 x 25 @ :35 underwater SDK w/fins

    Set II (1200 / 3200)
    3 x
    * 2 x 100 @ 2:10 free no breather, broken @ 25s for :10
    * 4 x 50 odd fast @ :40 (went :31 .. :33), even recover @ 1:00

    Set II (800 / 4000)
    4 x 100 @ 1:30 pull w/buoy and agility paddles
    2 x 200 @ 2:50 pull w/buoy and agility paddles

    100 easy

    ** 4100 yards **

    I had lots more cramps today, this was the third workout in a row . Yesterday I had a bottle of GU electrolyte drink but I never stopped to have any during the workout, so today I made sure to drink half a bottle before starting and downed the rest during the workout, but it didn't appear to make any difference.
    Categories
    Swim Workouts
  2. Tuesday, August 29 - Another Decent Workout

    Swam with Dave B., Dave M., Peter, and Ray. First 5 200's were ok and I held pace, my 100's were good though not quite as fast as yesterday. Then I struggled with the 2nd set of 200's. After that I was actually very pleased with my 100 backs. Last winter and spring I was swimming more 500's and even longer distances - I'm wondering if I need to do distance work to get my body used to longer swims and I can get my speed and endurance back in 200's and up. Swam by myself from 3600 yards on.

    3x100 on 1:40
    5x200 on 3:00
    100 Back
    5x100 on 1:45 (1:17's and 1:18's)
    200 IM (mixed the strokes up but still did 50 of each)
    5x200 on 3:00
    5x100 Back w/paddles on 1:45 (1:20, 1:23, 1:21, 1:21, 1:18)
    100 Kick
    2x50 Fly/Back
    100 Kick
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:40
    100 Kick
    6x50 Back w/paddles on :50
    100 Free
    100 Back

    5500 yards
    120 minutes
    Categories
    Uncategorized
  3. Foiled Again, Wed., Aug. 29

    by , August 29th, 2012 at 08:10 PM (The FAF AFAP Digest)
    I was 800 yards in, and a kid pooped in the pool. Again. And these were not even toddlers. Campers from 5-10. I can't wait until they all vacate my pools and go back to school. My only consolation is that I was somewhat due for a day off, though I had been hoping to postpone it to the weekend. Hopefully, I can crank tomorrow without interruption. If I get bold, I may do the workout that aztimm hated.
    Categories
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -08/30/20122

    by , August 29th, 2012 at 02:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:20 3:00 3:00
    3 X 100 1:40 1:30 1:25
    Three rounds. Read intervals left to right.

    1 X 200 kick 4:30
    1 X 100 kick 2:15
    8 X 50 kick 1:00
    1 X 100 swim

    1 X 100 2:00
    1 X 50 1:00
    4 X 25 fast :45
    Four rounds, choice.
    IM'ers 1 round of each stroke.

    1 X 100 easy 2:30 2:30 2:30
    6 X 50 free :45 :40 :35
    Three rounds. Round 1 intervals left, 2 middle, 3 right.

    WARM DOWN: 4 x 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  5. Wednesday, 8/29/12

    by , August 29th, 2012 at 01:22 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    6 x 150/20sr

    2x:
    1 - swim
    2 - kick
    3 - pull
    1st time free, 2nd time back


    Main Set (1800)
    4 x 100 IM/2:10

    - went 1:45 on all

    4 x 150 alternate freestyle and back
    - back was 2:45 on 3:00 interval, free was 2:25 on 2:45 interval


    4 x 200 freestyle, every third 50 backstroke
    - went 3:18-3:20 on 3:35 interval

    Warm down

    100 easy

    Total: 2800 meters
    Categories
    Uncategorized
  6. 08.29.12 - Wednesday workout: Backstroke breakthrough?

    by , August 29th, 2012 at 09:40 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave, Ray, Kyle and Whitney. Roger is always pointing out that my shoulder isn't going deep enough when I begin my backstroke stroke. I can force my shoulder lower but it feels awkward. I'm faster when I do it but it is hard to keep it up and I get lazy when I'm tired. Today, I was experimenting during warm up. Instead of trying to force more rotation from the shoulder, I relaxed my elbow bend and pressed my elbow toward the bottom of the pool. This set up a more natural shoulder rotation. Immediately, I could tell I was pushing more water on each stroke. Instead of struggling to make 1:30 on a 100 back, I was making 1:25 easily. So, it appears to be faster. Am I doing it right? Maybe. Are my backstroke woes behind me? No, my sdks still stink, my kick is weak and I still have trouble breathing comfortably. But it is much better.

    SCY

    600 Warm up

    2 Times through:
    * 5 x 200 - 3:00 (Odds IM; Evens Pull/Kick)
    * 100 Easy
    * 5 x 100 - 1:45 (Odds Stroke - Fly, bk, br; Evens IM)
    * 200 IM Drill

    (4200 Total)
    Categories
    Swim Workouts
  7. 8/29/12 AM

    Another quick solo swim this morning. I borrowed a set from PWB to make up most of my workout. I am not very good at pacing and thought this might help the cause.

    4 x 200 @ 3:10
    --w/bouy and snorkel, descend

    Broken 1650 on base + 10
    150
    350
    4 x 50
    350
    4 x 50
    250
    --Got out the tempo trainer and tried to hold what little distance pace I have.

    6 x 50 w/bouy
    --2 @ 50
    --2 @ 55
    --2 @ 60

    Time to make Uncle Sam some $$.
    Categories
    Uncategorized
  8. aaaahhh recovery day

    by , August 29th, 2012 at 07:33 AM (Mixing it up this year)
    In retrospect this didn't seem like recovery day. For the muscles maybe for the lungs no way.

    500 free
    8x25@:40 shooters w/zoomers

    5x100@:30RI odds smooth free w/straples paddles & snorkle evens kick

    5x75@2:00 as 50 back w/6-10 SDK off wall + 25 feet first scull
    5x50@1:00 as 25 1 arm fly + 25 EZ speed fly was holding :54's
    5x25@:40 flutter shooters w/zoomers
    5x75@1:30 smooth 6 beat kick free
    5x50@1:00 breast pull w/zoomers
    5x25@:40 dolphin shooters w/zoomers

    200 EZ

    Total 2900 yards
    Categories
    Uncategorized