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  1. Tuesday, Nov. 12

    by , November 12th, 2013 at 05:01 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    600 various
    4 x 50 scull w/agility paddles
    9 x 50 various fly drills
    50 EZ
    6 x 25 shooters @ :40
    50 EZ

    20 x 25 free w/zoomers, 1 breath @ :30-35
    100 EZ
    3 x (4 x 25, UW 20 y, @:30 + 50 EZ)
    100 EZ
    5 x 50 DPS free
    50 EZ

    Total: 2950


    Just did a recovery workout. Tried to work on breath control. Mine stinks right now. I think allergies are interfering. I love our new puppy, but I am definitely allergic to her.

    After I hopped out, one of the lifeguards (a varsity diver) said I do "the most intense workouts she's seen." I chuckled over that because there are always 3-4 college swimmers in at the same time I am. But they aren't doing HIT; their workouts are always 7,000+.
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-11/13/13

    by , November 12th, 2013 at 01:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:30 3:20
    3 X 100 1:50 1:40
    2 X 50 1:00 1:00
    Two rounds. Round 1 intervals left, 2 right.

    1 X 400 kick + 100 swim

    1 X 50 fast
    1 X 50 EZ
    2 X 50 fast
    1 X 50 EZ
    3 X 50 fast
    1 X 50 EZ
    4 X 50 fast
    1 X 50 EZ
    All choice on 1:15

    3 X 200 3:20
    8 X 100 1:40
    Swim or pull.
    200's: negative split
    100's: Descend 1-4/5-8

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  3. Monday, Nov. 11

    by , November 12th, 2013 at 12:23 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up/transition:

    600 various
    5 x 50 scull/drill
    8 x 25 power kick @ :45
    8 x 25 over kick free @ :45
    100 EZ
    4 x 25 burst ADK + cruise @ 1:00
    50 EZ

    Main Sets:

    Pyramid 50 frees
    9 x 50 @ 2:00 -- 6/7/8/9/20/9/8/7/6 fast stroke, then cruise
    200 EZ
    4 x 50 breast @ 2:00 -- 3/4/5/6 fast stroke
    -- I wanted to do 9 of these, but my calves were constantly cramping
    100 RZ

    6 x (25 AFAP kick + 25 EZ)
    -- 3 fins, 3 no fins
    100 EZ

    6 x 25 w/chute, fins & paddles
    -- sprint 12.5, EZ 12.5
    100 EZ

    Total: 3100


    I read with interest in Water Rat's blog that David Marsh's sprinters often do 3200 in 3 hours. Shows the importance of rest to maintain and work on top end speed! Just a recovery workout for me later today.
    Swim Workouts
  4. 11/11/13


    PM only SCY

    300 swim
    4x75 @ 1:20 kick/drill/swim I.M.O.
    8x25 @ :45 under H2O kick (dive in both ends)

    5x100 @ 1:20 D1-5 (1:09, 1:05, 1:03, 1:01, :59)
    8x25 @ :40 V.S.
    100 EZ

    Total: 2400

    So my upper respiratory infection turned into bronchitis. I have been fighting cough and heavy congestion now for almost a week. I am just trying to limp along training-wise and just touch the water every day so that when this finally runs its course, I can get back to business.
    Swim Workouts
  5. Thursday 11/7/13


    PM only SCY

    400 swim every 4th 25 scull
    8x25 under H2O kick (dive off blocks, walk back)
    200 kick w/ board

    Total: 1600
    Swim Workouts
  6. Week 59 - Tuesday

    by , November 12th, 2013 at 11:32 AM (After a long rest)
    I woke up tired this morning. Yesterdays workout caught up with me I guess! Despite being tired at the beginning of practice I worked as hard as I could but was very tired at the end of practice. I guess its going to take a while to adjust to the intensity.

    Todays workout
    3x(1 x 500 on 6:00 free breath 3 work walls, 4 x 50 on :35 free, 1 x 200 on 2:10)
    2x(4 x 100 on 1:20 kick with fins, 3 x 100 on 1:00 free with fins, 4 x 25 on :30 under water)
    12 x 75 on :50 fast
    1 x 100 on 2:00 easy

    Total 5300scy

    I took the first round of Set 1 pretty easy and used it as a warmup. I made the send off times on round1 but within the set tried to use it as a warmup. Round two and three I built and on round 3 my 200 I went 1.59, which based on how I felt I was very pleased with. On the second set I held around 1min on the kick and then held all the 100's swim at 57's, which despite having fins on always seems to kick my butt. The hardest set of the day by far for me was the 12x75's where I held 45-46's. The last 6 were a mental battle to not slip off the pace despite having little rest. I was pleased I powered through the set and contribute most of my tiredness to this particular set.

    I am swimming at the Baylor Masters meet on Saturday and I am entered on the 400 and 200 free, and the 50 back and 100IM. I was tempted to do the 1500m but need to be done early so decided to do the Back and IM.
    Swim Workouts
  7. Back in the pool after a day on my bike

    by , November 12th, 2013 at 08:49 AM (Mixing it up this year)
    Yesterday I decided just to ride my stationary bike for an hour. Great leg work and a chance for my shoulder to rest. I think I may need to bite the bullet and go get a massage.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/strapless paddles, bouy and snorkle not to fast went 2:55, 2:53, 2:52, 2:51, 2:50
    500 free kick w/zoomers
    2x200@5:00 fly as 50 rt arm/50 lt arm/50 kick/50 swim NO FINS!
    4x50@:55 free EZ

    Total 3100 yards
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout: 11/12/2013

    by , November 11th, 2013 at 03:12 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:15 4:00
    3 X 100 1:50 1:40
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 5:00
    1 X 100 kick 2:30
    6 X 50 kick 1:15
    1 X 100 swim

    1 X 200 IM 4:00
    1 X 200 50 stroke/50 free 4:00
    6 X 25 stroke :45 #6 on 1:45
    Two rounds

    1 X 300 5:00
    1 X 200 3:20
    1 X 100 1:40
    Two rounds, pull.

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. Week 59 - Monday

    by , November 11th, 2013 at 02:48 PM (After a long rest)
    So the transition from mostly aerobic swimming to more and more anaerobic swimming started last week and today we did a lot more anaerobic than I have been used to doing and suspect that the quality sets will increase gradually over the next two weeks. I have booked the week after Thanksgiving off work to do a real concerted training camp week before my taper kicks in. This morning I woke feeling good again and felt great throughout todays workout, despite feeling pretty tired at the end of practice.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    8x200 pull with paddles descend 1-4,5-8 on 2.15
    200 easy
    As many 50s on 40 holding 200 pace(26)
    100 easy
    As many 50s on 40 holding 500 pace(28)
    100 easy
    As many 50s on 40 holding 100 pace(29.5)
    100 easy
    8x100 kick with fins on 1.30

    Warm down
    200 easy

    Total 5100scy

    I felt great on the first main set and knew I was going to have a great practice today when I started out on a 2.03 on the first pull 200 going quite easy. I descended nicely on both rounds and my times were, 2.03, 2.01,1.59,1.57,2.03,2.00,1.57,1.54. Needless to say I was flying on the second round and despite the relatively short send off time my endurance was really good and I swam long and on top of the water. The next set was completely different to what I have done previously and it felt really good to finally be focusing on high tempo pace work. The 50's at 200 pace I made 3 on 26 and just missed #4. The 50s at 500 pace I made 6 and again just missed #7. On the 50's at 1000 pace I got into a nice rythmn and my coach said he wanted at least 10, and I ended up doing 14 before missing the pace. The kick was swum as a recovery. I was really excited about the 200's today and I was able to hold a consistent pace on all the 50's.

    I am buzzing at the moment and feel great in the pool. I hope I can hold up over the next month and stay healthy. If I can stay healthy I think I am going to have a great taper which will help with my confidence for next year ahead of World's.
    Swim Workouts
  10. Sat Nov 9 & Sun Nov 10 MEET RESULTS SCM WOODLANDS TX

    by , November 11th, 2013 at 01:26 PM (Ande's Swimming Blog)

    Got a late start on Sat left my home around 9:15
    encountered some serious traffic on I-10 at Hwy 99
    all traffic force to 1 lane then off the highway on to the access road,
    It was backed up, meet didn't start till noon
    when I finally got to the pool, the 50 bk started I was in ht 5 and ht 2 was in the water
    I put on my racing suit and raced the 50 bk with no warm up
    had no time to get familiar with the starting blocks or the turn

    Sat, Nov 10

    2 50 back
    went 29.12
    was 27.7 last year
    first thing I noticed were the hand grips were really low
    had a terrible turn, flipped too soon and didn't get a good push off

    200 back entered it but skipped it, considered doing a split request

    50 fly
    27.0 pretty good
    entered no time because I had the 200 IM next and wanted to get as much rest as possible

    200 IM next
    think I was 2:19.3
    it was right after the 50 fl,
    need to race it fresh to pop my best time
    37.5 way too slow

    didn't do any relays

    Sun Nov 11
    Warm up 8:00 AM; Meet Start 9:00 AM

    17 50 free
    went 25.38
    OK swim didn't have a good turn

    19 50 breast
    went 33.0
    felt like I was fighting myself and timing was way off

    hit a good stretch of rest during the
    200 free, 400 women/men medley relay, 200 mixed free relay, the Break & 200 breast

    100 IM
    went 1:01.68
    27.68 34.00
    did 10 SDKs on BK
    Br felt terrible and too rushed
    died pretty bad but I went for it

    30 800 free
    33.05 35.13 68.18
    35.16 36.22 71.38 2:19.56
    36.04 36.42 72.46 3:32.02
    36.72 36.74 73.46 4:45.48 2:25.92
    37.13 36.95 74.08 5:59.56
    36.84 36.62 73.46 7:13.02 2:27.54
    37.05 36.24 73.29 8:26.31
    36.54 32.30 68.87 9:35.18 2:22.16 4:49.70

    haven't done much dist work
    cruised it the sprinted the last 50

    Next Meets:
    Might do another one in late Nov / early Dec, haven't decided yet.

    might enter the 2013 SPMA SCM Champs
    the pool is at 5600 Harbor Street Commerce, CA 90040 the pics of the facilities look pretty nice

    Updated November 13th, 2013 at 12:32 PM by ande

    Masters Swim Meets / Events
  11. Monday, Nov 11, 2013

    by , November 11th, 2013 at 10:55 AM (Trying to Train Smarter, Not Just Harder)
    Spent too much time talking on the wall after ATAC got out

    800 back/free
    400-300-200-100 Pull DeMont Set on 1:20 base - did really well on first 700, then my speed backed off, despite the fact that I was working harder - this 'splains things on my 400m at the Rowdy Gaines meet.
    100 easy
    6 x 100 K on 2:00
    100 easy
    12 x 50 @ :45
    4 x 4-cycle speed play @ :30
    200 easy
    2 x 300 Pull w/snorkel (no paddles)
    2 x 300 Pull w/paddles
    300 breast/free cooldown

    ps: down 3lbs - woo hoo!
  12. 11|09|13 SCM

    by , November 10th, 2013 at 05:30 PM (Blog)
    22 x 15.5 on 0:30 Turn Drill

    10 x 50 on 2:00 fr/br (25 + turn hypoxic/br) WF

    40 x 15.5 Turn Drill on 0:30

    150 Turn Drill 2:20

    5 x 15.5 Turn Drill on 1:00

    2 x (3 x 25 fr on 0:30)
    • 14L - 15h - 17m
    • 13h - 15L - 16h

    Still sore and not recovered from whatever it was. Felt like I had about 4 speed units (1 - 10 scale).

    Need to focus on recovery more, mostly fuel during and right after sessions. Not going to try a cold water bath in 10 -15C water, would require ice and pain.

    Updated November 10th, 2013 at 09:23 PM by __steve__

  13. Sunday, Nov. 10

    by , November 10th, 2013 at 04:43 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Y

    Warm up:

    600 various
    100 scull
    4 x 50 fly drills

    Main sets:

    Jim and John were doing steady state 1 x 400, 2 x 200, 4 x 100, 8 x 50, 16 x 25, mostly on a 1:30 base. I followed along but modified as follows:

    6 x (25 shooter + 25 EZ) @ 1:05
    2 x 200 flutter kick w/board & fins, alternating 25 up tempo + 25 EZ @ 3:00
    4 x 100 DPS free @ 1:30
    6 x 50 flutter kick w/board & fins @ 200 pace
    50 EZ
    16 x 25 @ :40
    odds = fast fly w/fins
    evens = EZ
    100 EZ

    8 x 75, done as 50 EZ @ 1:15 (John and Jim did 75s) + 25 fast @ :45
    100 EZ

    Total: 3550

    Hottub & steam room -- best feature of the Sewickley Y!


    I did enter my first mud hole Y circuit meet next Sunday afternoon. I wasn't wild about the schedule for that day, so just entered 25 back, 100 breast and 25 fly. Hopefully, I won't crash on my backstroke start.
    Swim Workouts
  14. 11/10/13: 3000yd Postal

    by , November 10th, 2013 at 03:45 PM (Maple Syrup with a Side of Chlorine)
    Punishment for master swimmer= Postal challenges
    Punishment for swimmer's kid= taking splits

    500 - cumulative
    6:14 06:14.11
    6:53 13:07.37
    6:48 19:55.74
    7:04 26:59.01
    6:39 33:38.53
    6:50 40:28.08

    Plus 400 as warm up and cool down
    (Solo/Rec/3400 yds/55 min)

    Felt ok, except for the 4th 500 - left shoulder was stiff so did more back and some stretches while swimming. Tuckered out on that last one. I was anticipating around 42, so am pleased with the effort. Our pool is open on Sunday's from Nov thru March, and people have yet to figure it out - more lane space for me
  15. Workout 11/09/13: morning

    by , November 9th, 2013 at 10:43 PM (Maple Syrup with a Side of Chlorine)
    Went for the two mile jog on Wednesday after work, still 55 degrees at 9pm! No class on Thursday due to prof being out of town. Picked up Friday, and bagged swimming before work since I've been feeling a bit run down as of late and took the extra sleep.

    This morning I got up earlier than I would have liked to in order to help out the local DR (Disaster Relief) group remove a tree that fell down across a guys driveway. He lives alone and the group has been looking for practice with chainsaws, so they volunteered. I stayed for about ninety minutes and helped moved brush and stack wood. I've never ran a chainsaw and value my extremities, so I left that work to capable folks. Now, a new hat to add to my list:

    Went right to masters for a workout with a main set adapted from Betsy's 1 hour swims :

    300 choice
    2 x (2x50 kick, 2x50 pull, 2x25 b/c on :15sr)

    400 (2 x 200) as 50 pull/50 swim. (2x250)
    400 (4 x 100). descend 1-> 4 (4x200)
    400 (8 x 50). Choice. Pairs: Ez, fast
    400 swim, with 25 fast kick/100 (did 500)
    4 x 25 AFAP on :45 (IMO)

    200 loosen and out
    (Masters/Rec/3300 yds/65 min)

    We took more rest between efforts and 400s than usual, so it felt good. After the swim I took the kids to Glens Falls to watch a rodeo, and we just finished the first Pink Panther movie (to work on our flawless American accents)
    Swim Workouts
  16. Chilly beach day

    The beach was really lovely today. The weather is definitely turning colder, and with air temps in the 40s and an overcast sky the CIBBOWS crowd was thin. The water was flat and very clear and pretty, but chilly—it seems to have dropped a bit this week. I swam west (heading into the wind and current) first, going as far as the WonderWheel before deciding it might be smart to head back. When I reached my starting place I wasn’t quite ready to get out, though, so I swam on to the big jetty, then about half-way to the next. I had been thinking of going to the white building that usually marks the eastern endpoint of our loop, but I decided that I was getting chilled enough and ready to head in, so I did. It ended up being a truncated-at-both-ends loop, a little over 2 miles. It felt wonderfully calming and peaceful out there. I especially enjoyed watching a large three-tiered tugboat and barge combo go by, and was lulled by the dim sun glancing off the water when it peeked out from time to time.

    I dressed and warmed up quickly on the beach, with Hsi-Ling leading me in some kung-fu exercises that seemed to get warm blood flowing throughout my limbs quicker than jogging around. I can’t wait to get back out there—there’s just something about swimming in chilly water that is amazing and addictive. Hurray for November beach days!
  17. Saturday, November 9, 2013 12:00-12:50pm

    by , November 9th, 2013 at 05:29 PM (Fast Food Makes for Fast Swimming!)

    10 x 100 Free @ 1:30, Desc the effort, got down to 1:08s. I'm tired.

    4 Rounds of:
    • 125 Free Pull @ 1:30 (1:25s)
    • 75 Free Pull EZ


    10 x 50 @ 1:00 (25 Free cruise/25 Fly Fast) (went :32-:34, last one :31)

    2400 Yards

    Working so much has got me so tired. I'm basically on a 3 week work streak now, and this current week (ending tomorrow), I'll have 26 hours of OT. That's basically a double-size paycheck this next week. but I'm so wiped out I don't get to enjoy it to the fullest.
  18. Still nursing the shoulder

    by , November 9th, 2013 at 03:04 PM (Mixing it up this year)
    Nice and easy kind of.

    500 free
    500 free kick w/zoomers
    10x100@1:45 free w/strapless paddles, bouy & snorkle 1:30,1:31,1:28,1:28,1:27,1:25,1:23,1:25,1:24,1:24
    4x200@:15RI 50 rt arm/50 lt arm/50 kick/50 swim #1 fly #2 back #3 free #4 breast
    200 free easy

    Total 3500 yards
  19. Friday, Nov. 8

    by , November 9th, 2013 at 01:04 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley Masters

    Warm up:

    500 various
    100 scull
    4 x 50 fly drills
    6 x (25 shooter + 25 EZ)

    Main sets:

    5 x 50 kick (instead of 300 straight)
    4 x 50, power kick by 25s @ 1:15
    50 EZ
    4 x (4 x 25), sprint first 15 m @ :30
    odds = stroke
    evens = SDK
    2:00 rest between rounds
    50 EZ
    2 x (4 x 50 @ :50 @ 100 pace)
    -- no! I can't even remotely do 100 pace on this interval
    -- I did odds = fast, evens = EZ
    -- did fly and kick on the fast ones
    -- did 50 EZ between rounds
    50 EZ
    1 x 50 AFAP + 50 EZ
    -- cramped on the 50 …
    2 x (25 AFAP + 25 EZ)
    100 EZ

    Total: 2850


    The water was pretty chilly. It said the temp was 76, but it felt more like 78-79. I had quite a few calf cramps. I wonder if this is due to the cold water? In VA, I was used to water that was 83-84. Pitt is at 79 as well.

    Taking today off as we have family in town. Swimming with Jimby tomorrow.
    Swim Workouts
  20. Week 58 - Saturday

    by , November 9th, 2013 at 12:37 PM (After a long rest)
    I woke feeling great this morning. The extra hour of sleep is really great on a Saturday morning. I also tend to have a cup of coffee before I swim which adds a little ummphh to my workout. Today was a mix of pace and distance and other than being tired towards the end I felt great.

    8x100 on 1.15

    Main sets
    3x(4x150 on 1.40, 200 active recovery on 3mins)
    3x500 on 6mins with tempo trainer holding 1.05 pace
    8x100 kick with fins on 1.20

    Warm down
    10x50 with snorkel working left hand entry

    Total 6000 scy

    i held 1.28-1.30 on all the 150s and despite these hurting I did not fade and felt strong throughout. We used the tempo trainer again which helps but drove me nuts. The 500s were much easier and I held 1.05 pace pretty comfortably. I worked the kick set and was under 1min on all of these.

    I had planned on lifting today but my daughter is swimming at a meet so had to cut the total workout short so I could make it.

    Updated November 9th, 2013 at 03:34 PM by StewartACarroll

    Swim Workouts