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  1. Monday, Sept 17 -Monday Morning

    Shared a lane with Ray and Keith. Also swam with Peter, Dave B., Dave M., and John. Feel pretty good about this morning. Not only kept pace with Ray, but was catching him on the 400's (of course drafting may have helped some). He switched to an empty lane for the second set of 100's and wore down - each 100 I pulled a little further ahead. Back in May, we were pretty even. Then he sped up and I slowed down. So it feels good to pull back up with him. Also felt good to carry some of my 100 speed over to the 400's - I hadn't been able to do that the last couple of months.

    6x100 on 1:30 (1:15 descended down to 1:12)
    100 Back
    4x100 on 6:00 (5:15, 5;15, 5:18, 5:14)
    100 Back
    6x100 on 1:45 (1:15 down to 1:12)
    100 Back
    10x50 on :50 (:36 up to :40 down to :38) - started slipping here as wore down
    100 Kick
    2x200 Back w/paddles on 3:15 (really lost my arms and couldn't do any more 200's)
    200 Kick
    5x100 Back w/paddles on 1:40
    5x100 Free w/paddles on 1:30
    100 Kick
    2x100 Free

    5600 yards
    105 minutes
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  2. Monday 9/17/12

    Monday 9/17

    PM only SCY (It has been pouring down rain here for 4 straight days, and since AM practice is outside, it was cancelled)

    600 swim 4/6/2 turns
    400 pull w/ buoy only

    8x50 @ 1:00 fingertip-drag/zipper drill
    10x50 kick FR w/ board
    5 @ :55
    5 @ :50

    2x
    4x75 @ :55 D1-4
    4x50 @ 1:00 FR kick FAST
    3x200 @ 2:30 N.S. RD1: pull w/ buoy, RD2: swim (went 1:08/2:12, 1:07/2:10, 1:07/2:09 on RD2 NS)

    10x50 @ 1:00 odd: TTP drill, even: DPS w/ overkick

    7x100 @ 1:15 D1-4 to red HR, hold fastest pace possible on 5-7 (1:07, 1:06, 1:05, 1:04 on the descend, and held 1:02s on the pace)
    4x50 @ 1:00 25 BK/25 FR EZ

    Total: 5500

    You know that first GOOD practice you have while trying to get back in shape where you feel like you aren't as far away from being in great shape again as you thought three weeks ago?

    That was this practice.
    Categories
    Swim Workouts
  3. Workout 09/17/12:

    by , September 17th, 2012 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 BK/200 IM drill
    4 x 100 FR with snorkel on 1:30

    5 x 100 kick on 2:00 (Fr/Bk/dolphin/Fr/Bk)
    4 x 125 IM's on 1:40
    - 25 drill/25 kick/25 drill/50 swim fast
    - Rotate through IM order (Fl/Bk/Br/Fr, Bk/Br/Fr/Fl, ...)

    3 x 200 FR on 2:50 (descend 1-3)
    8 x 50 on 1:00
    - 1,6,8 = DPS (ez)
    - 2-5 = Quarter's Strong
    - 7 = FAST! (went 28.7 from push)

    4 x 50 FR drill continuous with snorkel w/d
    (Solo/Rec/3200yds/60 min)
    -------------------------

    Had a good swim tonight (first one over 3k in an hour). It was relatively quiet in the pool, which I credit the relatively nice weather outside for helping. We have had some cool mornings here in the northeast (40's), but it is getting into the mid-70's so folks are trying to squeeze in their final outings before moving inside for the remainder of the fall.

    Still working on using the snorkel. I have kinda given up on flipturns at this point since I come off the wall looking like this so I just do open turns. Maybe I need to tighten it more? I came in around 1:40 on all the kicks, which were hurting towards the end of the set. I then added in the stroke work to start waking up those muscles that have been asleep for awhile.

    Matt was swimming tonight, after dropping off the face of the pool deck since May. He is really fast, and was doing a pull set during my 200's so I tried really hard to catch him, aiding my ability to descend them (2:31, :28, :26). Wiped me out pretty good! Then I worked in some speed play before loosing up.

    I feel strong in the water, thanks no doubt to the weights I've been doing over the past feel months. I know that they are not quite up to the program that Jazz set up, but they are helping. I bought a pull/chin-up bar, and do 4-6 sets of 10 every day. I need to start back in with pushups and some core work. I notice that if I am not rotating enough with Freestyle my right shoulder clicks. Not really painful, just noisy. Time to start up the shoulder stretches in earnest again.

    Finished some last minute shopping with my daughter today in preparation for move-in day on Wednesday. I would have liked to stayed the night and dropped in with Tom for a workout, but it looks like I will have the joy of making the round trip in one day to Philly (about 10 hours total in the car). Once all of her stuff is there we will be looking to take the train into the new station on 30th Street, which given the gas prices and mileage on the car is actually cheaper than driving. Maybe then I can sneak into the pool at Drexel or UPenn ...
    Categories
    Swim Workouts
  4. Monday, Sept. 17

    by , September 17th, 2012 at 06:31 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    10 x 25 back shooters w/fins @ :40
    50 EZ
    10 x 50 free w/fins @ :50
    50 EZ
    10 x 50 w/fins @ :50
    odds = back
    evens = back kick
    50 EZ
    8 x 25 belly shooters @ :40
    50 EZ

    Total: 2500


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

    Spent the weekend in Deep Creek MD for the Savageman Tri. Unfortunately, I had a bad bout of insomnia and woke up dead today despite being dry all weekend. Sleep is just so important for training. I didn't even try to push it.

    The Tri was kind of a mixed bag. Teen Fort was fantastic on the swim, and was the 5th relay swimmer out of the water. Certainly faster than I would have been! Mr. Fort handily conquered the Westernport Wall again. But he was directed the wrong way on the course, which cost him 3:00+. He also didn't dismount in time and was assessed a 4:00 penalty. Our poor runner was injured in a soccer game late Thursday night, so could only run very gingerly. Still, it was fun watching the athletes attack the very savage course. Teen Fort even says she would happily do the swim again! Julie's relay won the event, and she put in a fantastic swim leg.

    I'm hoping to rebound with a sprinter's double tomorrow.
    Categories
    Swim Workouts
  5. Monday, 9/17/12

    by , September 17th, 2012 at 05:01 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm up (900)
    100 choice swim free
    100 IM kick
    100 back
    100 scull
    100 kick
    100 drill
    100 free

    4 x 50/1:00 ds
    - swam back

    Set #1 (500)
    10 x 50 as:

    - 2/1:00 - smooth 1/55 - strong
    - 2/1:00 - smooth 1/50 - strong
    - 2/1:00 - smooth 1/45 - strong
    - 50 easy

    - Swam free on these, smooth ones around 45, strong ones around 40

    Set # 2 (950)
    3 x 200 Free + 50 easy/6:00
    100 - 10 - 50 - 5 - 50 NS - went 2:50 (1:26-1:24)
    100 - 10 - 100 NS - went 2:50 (1:26-42-42)
    200 NS - Strong as possible - went 2:53

    2 x 100 Free/20sr (25 front scull - 25 fist - 25 front - 25 catch up)

    Set #3: Kick
    300 IM kick

    50 easy

    Total: 2700 meters
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  6. Mon Sep 17, 2012

    by , September 17th, 2012 at 03:56 PM (Ande's Swimming Blog)
    Mon Sep 17, 2012

    today I heard 2013 SCY Zones in April will be at UT, 1st time since 1999!

    Swam Fast Fri at UT
    Main Set was 3 rounds of
    200 fast 2 in each lane in 3 heats
    200 easy
    100 fast 2 in each lane in 3 heats
    100 easy
    50 fast in 6 heats
    50 easy
    R1 FR 2:01, 55, 24
    R2 IM 2:11, 59, FL 25
    R3 K 2:17, 62, 25

    LIFTED FRI real quick

    Did not swim Sat or Sun, went to Lubbock to visit my dau

    ~ ~ ~

    Whitney coached
    Mabel Davis pool was 76.5 which awesome for me, recent rains, clouds, & cooler temps really cooled it down

    6:00 - 7:300
    swam with Chris, todd, Tyler Mike & Paul, beside Kelly, Joanna, & sloan

    Warm up
    2 or 300 easy

    Main Set
    4 x 200 on 2:40
    made it

    4 x 50

    4 x 200 on 2:35 lane used paddles I did not

    4 x 50

    4 x 200 on 2:30 lane used fins I did not
    missed it but kept going

    4 x 200 lane used paddles and or fins, I wore a cap 7 kept moving not sure what my time was
    1 2:40, 2 2:35 3 2:30, 4 2:25
    missed it

    Partial Double
    Returned around 12:30 at UT, warm, swam with Korey & Jim
    for more fun

    did
    4 x 200 SCY on 2:15 made it
    went 3rd behind jim & warmed up on that interval

    4 x 50

    attempted 4 x 200 on 2:10
    went 3rd behind jim, korey wore paddles & lead
    jim switched lanes at 200
    think I came in with the clock on 8:52 or 3

    Next Meet:

    Sat Dec 1, 2012 - Sun Dec 2nd

    2012 South Central SCM Reg Championships
    DAYS TILL

    Updated September 20th, 2012 at 01:46 PM by ande

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  7. Sarasota Y Sharks Masters 5:30 AM Workout -09/18/20122

    by , September 17th, 2012 at 03:16 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 250 4:00 3:45
    3 X 100 1:40 1:30
    3 X 50 descend 1:00 1:00
    1 X 100 kick 2:15 -
    Two rounds. Round 1 intervals left, 2 right.

    3 X 100 1:45
    1 X 100 fast 2:00
    3 X 75 1:15
    1 X 75 fast 1:30
    3 X 50 1:00
    1 x 50 fast 1:30
    Two rounds, choice.

    5 X 100 kick 2:15

    1 X 800 pull
    Descend by 200's

    WARM DOWN: 4 X 50 easy 1:00

    5000Y
    Categories
    Swim Workouts
  8. 09.17.12 - Monday workout

    by , September 17th, 2012 at 10:06 AM (Pete's swim blog)
    Swam w/ Ray, Dave, Dave, Dave, John and Keith. Played soccer yesterday after a couple weeks off. It was short sided 4 v 4 and the field was a little big for the number of players. Humidity was stifling with little to no breeze. Almost immediately, I was out of breath and wondering how I was going to make it 90 minutes. After about 20-30 minutes, it got better but I was unable to recover in 10-15 seconds like I'm used to. Took more like 2-3 minutes and I was often taking turns on defense to get a breather. With 10-15 minutes to go, my legs were seizing up and I was reduced to a slow trot. Fortunately, everyone else seemed to be having the same problem. Got home, took a shower and crashed pretty hard for a couple hours. Woke up feeling a lot of back and leg pain. Took some ibuprofen and went back to sleep. This morning, things weren't much better but I pried myself out of bed and headed to the pool. Warm-up was miserable. Eventually, the adrenaline started to flow and things weren't so bad. Made another 5k or so.

    SCY

    400 warm up

    6 x 100 - 1:30 descended 1:15 down to 1:05
    100 Easy

    4 x 400 - 6:00
    #1 - 50 Hard/150 Easy/50 Hard/150 Easy
    #2 - 100 Hard/100 Easy/100 Hard/100 Easy
    #3 - 150 Hard/50 Easy/150 Hard/50 Easy
    #4 - 200 Hard/200 Easy
    100 Easy
    Didn't seem to matter how much hard/easy we did, I came in about 4:55 to 5:00 on all of them. I was in a lot of trouble on #4 though. The hard 200 was only a 2:25 and I took it pretty easy for the remainder of the 400.

    6 x 100 IM - 1:45
    100 Easy
    Pushed hard on these. Made 1:20s and 1:15 on the last one. Good drag suit times for me.

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

    16 x 25 - :40 IM Order Hard down, No breath back
    16 x 25 - :40 Sprint kick, IM Order

    100 Cool down

    (5000 Total)
    Categories
    Swim Workouts
  9. Monday, Sept 17, 2012

    by , September 17th, 2012 at 08:50 AM (Trying to Train Smarter, Not Just Harder)
    Getting excited about going to meet in October - my Biorhythms will all be up that weekend. In fact, sorta weird, but yesterday afternoon, got sorta (giggly) excited about practice this morning!! (How weird is that?!)

    600 back/free
    500 Pull speedplay by 50's
    6 x 150 on 2:15 - 100 free, 25 back, 25 breast, descend 1-3, 4-6 (mostly ~2:06/7)
    400 Kick speedplay by 25's
    11 x 100 on 1:20; 2 @ 70%, 3 @ 80%, 3 @ 90%, 3 90-100% (held mostly 11's & 12's)
    200 easy
    3 x 200 w/zoomers working walls on 3:00 (hypoxic set)
    4 x 50 fly & fly/free

    Total: 4500SCY

    Triceps were seriously tight from Saturday's lactic acid set - shoulda swum yesterday to loosen up, but I didn't - oh well.

    Updated September 17th, 2012 at 01:52 PM by Celestial

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  10. Speed work today...

    by , September 17th, 2012 at 07:37 AM (Mixing it up this year)
    Not a bad morning sprint workout. My muscles are aching when I am not swimming but while I am moving I feel great.

    This trying to do both sprint and distance is tough to maintain but I like both.

    400 free

    2 (4 x 25 DPK shooters w/fins) @ :45
    -- back, belly, left side, right side
    4 x 50 swim descend to 200 pace @ 1:00
    went 43,41,38,35
    50 EZ
    4 x 50 kick descend to 200 pace @ 1:30
    went 1:19, 1:14, 1:05, 58
    50 EZ

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

    3 x (3 x 25 + 50) w/fins
    round 1 fly, round 2 kick, round 3 free
    25 fast @ 100 pace @ :10 RI
    50 fast @ 100 pace @ 2:00
    Fly held 20's on 25's, 44,43,43 on 50's
    kick held 20's on 25's, 45,45,46 on 50's
    free held 26's on 25's, 34,33,33 on 50's

    225 EZ

    2 x 50 smooth @ 1:00/1:10/1:20
    4 x 25 fast fly @:45
    2 x 50 EZ @ 1:00/1:10/1:20
    100 EZ

    Total: 2600
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  11. Saturday September 15th - Traditional Birthday Swim

    At home with Susan.

    10 x 100 @ 1:30 gentle warm up

    10 x 100 @ 1:30 kick with fins, alternate dolphin and flutter

    10 x 100 @ 1:25 pull with buoy and agility paddles, maintain consistent pace (went 1:12 & 1:13)

    100 easy

    10 x 100 swim #1-4 @ 1:35, #5-7 @ 1:30, #8-9 @ 1:25, #10 @ 1:20 maintain consistent pace (went 1:12 - 1:14)

    10 x 50 @ :45 free
    5 x 50 @ :45 back
    5 x 50 @ :45 breast

    200 easy

    ** 5300 yards **

    My birthday was earlier in the week, but Susan and I did a traditional Masters birthday swim today: 100 yards for each year (plus one for good luck).
    Categories
    Swim Workouts
  12. Friday September 14th - PM Weights

    Power wheel roll outs
    2 sets of 10

    Chin-ups
    8 sets of 3 @ body weight (172 lb.) + 25 lb. @ 1:00
    These were fairly easy today, I should try another 5 lb. next time.

    Deadlift
    2 sets of 3 @ 115 lb.
    2 sets of 3 @ 135 lb.
    6 sets of 3 @ 185 lb.

    The last time I did deadlifts I had a twinge in my lower back that gave me a real scare. I used to have frequent back pain but haven't had any issues in at least 10 years so that "hey there, remember me?" feeling really got my attention and I dropped them from my rotation and decided that I should strengthen my core muscles before trying them again. I have been doing that for the last several of months so I decided to give them a try today with light weights. 115 lb. was easy, so I went to 135 and found that easy as well, so I went to 185 and finished the set with that. That was managable and easy to control so I could probably go higher, but I will stick with this weight for a while to make sure I don't overdo things.