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  1. 4|16|13 LCM again

    WARMUP
    1500 various WFS

    KICK
    10 X 50 @ 2:00 WS
    • 0:55 1:07


    4 x 50 hypoxic UWFK WF
    • belly, back (x3)
    • 32 - 34
    • didn't make it all the way



    Was spent by the final kick set and couldn't make the hypoxic distance (free stroked the final 5 - 15 meters). 4|15's workout and the preceeding 10 x 50 probably did me in.


    1 hour of evening yoga before bed then slept good.

    Updated April 17th, 2013 at 10:09 AM by __steve__

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  2. Tuesday, April 16

    by , April 16th, 2013 at 09:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    600 various
    8 x (25 scull + 25 EVF free) @ 1:15
    50 EZ
    4 x 50 caterpillar fly drill @ 1:15
    4 x 50 ??
    8 x 25 shooters w/fins
    100 EZ

    Total: 1750

    ------------------------

    Just cruised today. May just go to the gym for a stretch and RC work tomorrow. I have to be at the house for an engineer.

    Teen Fort is on my case about our 400 medley relay. She thinks I'm somehow going the time I did last year after a 3 week taper. Not. I need to rest for a really fast 100 back. Kids ...

    Updated April 17th, 2013 at 01:12 PM by The Fortress

    Categories
    Swim Workouts
  3. Week 28 - Tuesday(Taper week 1)

    by , April 16th, 2013 at 09:44 PM (After a long rest)
    I asked both my kids to come to the pool with me but they decided they wanted to stay at home. I was nervous leaving the house providing the kids with my coache telephone number if anything happened. I ended up getting out during the practice and phoning to check on them, but they did great. This workout was a solid workout. I arrived about 30 mins early and did 20 mins on the Vasa swim bench before I swam. The workout felt good.

    Swim bench
    3x7mins on Vasa

    Swim Warm up
    10x100 IM on 1.30
    10x100 kick on 1.45
    12x75 on 1.05 swum as 25 fly, 50 free

    Main set
    10x100 pull on 1.10 holding 1min
    10x50 kick on 50

    Warm down
    6x200 on 3 mins, odd back, even free DPS

    Total 5600

    I held 1mis on the 100s and managed to drop to 58 on the last 100. I felt strong on this set.
    Categories
    Swim Workouts
  4. Tuesday, April 16, 2013

    by , April 16th, 2013 at 09:03 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube

    *Set 1*
    2000 FR as 200 smooth/200 strong, half CU
    ---200 BK

    *Set 2*
    2x400 FR 1:00 rest
    4x200 FR :30 rest
    8x100 FR :20 rest

    Warm Down
    800 IM
    Dryland bands

    Comments
    Swimming FR as DPS with EVF and a steady efficient kick.
    Categories
    Swim Workouts
  5. Tuesday, April 16 - Another Hard Swim

    Got to the pool just as Ray and Keith started their main sets. So, I jumped in and joined them. The 3100 yards were hard, not quite sprint but hard and probably the fastest 10 200's and 100's I have swam. I was pretty worn out after that, but kept going to get some backstroke and kicks in. Joined Peter and Dave for 50 kicks.

    5x200 Free on 3:00 ( 2:40; 2:40; 2:36; 2:36; 2:36)
    100 Back
    5x200 Free on 3:00 (2:35; 2:35; 2:37; 2:37; 2:39)
    10x100 Free on 1:45 (1:20; 1:18; 1:15; 1:18; 1:17; 1:15; 1:16; 1:18; 1:18; 1:17)
    100 Back
    100 Free
    200 Kick
    3x200 Back wpaddles on 3:30 (<3:00)
    4x100 Back w/paddles on 1:40 (<1:30)
    10x50 Kick on 1:00
    100 Free w/paddles
    2x100 Back w/paddles

    5300 yards
    101 minutes
    Categories
    Uncategorized
  6. Back in the water

    I was back in the pool for a short workout today after a week of being sick and not exercising much at all. The respiratory infection is under control, thanks to antibiotics, and now the race is on to get my lungs clear of congestion before something else yucky decides to set up camp there. I’m exercising at pretty low intensity—anything more than that triggers asthmatic coughing fits, which just end up adding to the congestion and prolonging the recovery. So here’s the mini-workout I did this morning:

    1000 warmup / easy swimming (400s, 200k, 200p, 200s)

    4 x 200 FR, odds pull with paddles, moderate pace, evens swim build to mod-fast

    200 warmdown

    It feels really good to be doing stuff with my body again besides coughing and sniffling!
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  7. Sarasota Y Sharks Masters 5:30 AM Workout -04/17/2013

    by , April 16th, 2013 at 01:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    3 X 250 4:00
    3 X 100 1:30
    5 X 50 :50

    1 X 400 free 6:00
    4 X 100 free 1:30
    1 x 200 kick 4:15
    2 X 100 kick 2:15
    1 X 50 easy swim 1:15
    1 X 300 IM 5:15
    3 X 100 IM or stroke 2:00

    LCM

    9 X 100 free 1:45
    Descend 1-3/4-6/7-9
    #3-6-9 are fast

    1 X 500 pull

    WARM DOWN: 4 X 50 easy

    4750 Y/M
    Categories
    Swim Workouts
  8. Tue Apr 16th, 2013, SCY I AM SO SORE

    by , April 16th, 2013 at 10:28 AM (Ande's Swimming Blog)
    Tue Apr 16th, 2013, SCY

    I am so sore, my brother came to Austin with his wife. She came to walk the Austin 1020 Race. http://www.austin1020.com So on a whim, with out training at all, we entered the race on Saturday & showed up Sunday and did it.
    I walked 9 miles then ran the last mile, here's my data.

    Gun Time 02:24:26
    Chip Time 02:19:53
    Division 10 Mile Open M 45-49
    Class Position 196
    Overall Place 4295
    Gen Place 1529
    Tot Div 4810
    Tot Gend 1633
    Tot AG 207
    1st 6M Rank 4473
    1st 6M 1:27:04
    1st 6M Pace 14:31/M
    4M Rank 3709
    4M 52:48
    4M Pace 13:12/M

    It was fun, we might do more but I am very sore and can barely walk. If I do another think I'll plan ahead and train a bit for it.

    Swam FRI, SAT & MON (arrived late & left early just did part of the practice)
    Lifted FRI


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    DAYS TILL

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037


    Whitney Coached
    6:30 dove in around 6:50
    SCY UT Swim Center main pool
    Swam with: Todd, Jim, & Kellie,
    Beside Larry, Brad, Sharon and Jason


    Warm up
    missed it

    Main Set

    4 rounds:
    8 x 25 stroke on a tough interval
    50 easy
    4 x 200 FR on 2:30
    50 easy


    Next Meets:

    Jun 5 - 12, 2013 LCM
    2013 Pan-American Masters Championships
    Sarasota, FL
    (my wife actually suggested it)

    Jul 19 - 21, 2013 LCM
    2013 USMS South Central Zone LCM Championships
    Jenks, OK 74037

    Updated April 16th, 2013 at 03:15 PM by ande

    Categories
    Swim Workouts
  9. 04.16.13 - Tuesday workout

    by , April 16th, 2013 at 09:28 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Knees are better.

    SCY

    600 warm up

    5 x 100 - 1:45 Convert Free -> 3rd fastest kick (bk for me)
    :15 rest
    5 x 100 Free - 1:30, 1:25, 1:20, 1:15, 1:10
    50 Easy

    5 x 100 - 1:45 Convert 2nd fastest stroke (fly) -> 2nd fastest kick (fr)
    :15 rest
    600 @ 1:20 pace. Open turns @ 100, add 25 fly if ahead of pace.
    50 Easy
    Got up to 75 fly before the 1:20 pace started unraveling.

    5 x 100 - 1:45 Convert 3rd fastest stroke (br) -> fastest kick (br)
    :15 rest
    16 x 50 Pull - :50 2 easy/2 hard
    150 Easy
    Hard pulls were :29-:30. Last 2 were :26 and :27.

    12 x 25 - :30 Odds no breath, evens easy free
    12 x 50 kick w/ fins - 1:00 Odds underwater sdk down, easy back, evens Fly/Bk/Fr

    200 Cool down

    (5350 Total)
    Categories
    Swim Workouts
  10. 4/15/13

    200 swim
    200 choice drill
    100 IM kick
    100 IM swim

    8 x 50 kick w/fins AFAP @ 1:30

    4 x 200 @ 3:00
    #1 build to race pace
    #2 middle 100 fast
    #3 negative split
    #4 fast

    6 x 150 @ 2:20
    -125 free build, 25 stroke sprint

    200 EZ pull r/15
    200 scull w/snorkel r/20
    200 EZ pull

    4 x 75 @ 1:30
    -50 stroke build, 25 dolphin kick on back
    -went odds back, evens breast

    200 w/d

    3800

    I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries!
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  11. Breaststroke Day

    by , April 16th, 2013 at 07:53 AM (Mixing it up this year)
    Since 400 IM will be one of my events to work on this year I need to work on my worst stroke, breaststroke.

    500 free
    500 free kick w/zoomers

    10x50@1:00 breast pull w/zoomers
    5x100@1:45 free w/snorkles & strapless paddles held 1:30's relaxed
    500 breast kick

    5x100@2:00 odds EZ free evens breast

    Total 3000 yards
    Categories
    Swim Workouts
  12. Monday, April 15, 2013 7:00-9:00pm

    by , April 16th, 2013 at 01:10 AM (Fast Food Makes for Fast Swimming!)
    I was a bit sore today after my work on my house all weekend long. My father and I were busy in the basement fixing a previous owner's up...they cut the floor joists (9 of them!!) to put in a basement stairway access. They had put up a bunch of posts all over, randomly it seems, to keep the top 2 floors up on the house. The house still buckled in the middle though. We broke through the concrete floor, poured new 18" foundations for the posts, and will be continuing work on the beams and posts later next week or so. This old house will be getting another of its many fix-ups. Maybe one day it will be sellable (Fort )

    Well, my back was a bit sore from all the digging out, and hauling sacks of concrete down the stairs, but it'll be worth it later. I just took it semi-easy today in the pool...

    Warmup:

    300 Free (25 EZ, 25 Build, 25 Sprint) ... (or 300 Free)
    (300/300)

    SDK w/ long fins
    4 Rounds of:
    • 200 @ 3:10
    • 100 @ 1:30
    • 50 @ :40

    (1400/1700)

    Main Set:
    Workout lanes were super crowded, so John split us up into a 4 lane circuit set.
    We started in the deep tank -
    15 SDKs underwater cross pools @ 1:00
    5 lengths cooldown
    (250/1950)
    Lane 6
    8 x 100 Back @ 1:40 (made 'em, somewhere around 1:20s, minimal effort)
    100 EZ
    (900/2850)
    Lane 5
    8 x 100 IM @ 1:40 (held 1:10-1:13s)
    100 EZ
    (900/3750)
    Lane 4
    5 x 200 Free @ 3:00
    went 2:10 / 2:12 / 2:12 / 2:10 / 2:06
    Jared made me go first on these...I didn't want to, but I felt better doing all free rather than the strokework stuff earlier.
    100 EZ
    (1100/4850)

    20 x 50 Free w/ long fins and paddles @ :45
    This was just horrible after the 200s that I went all out in...plus flutter kick w/ long fins sucks too.
    (1000/5850)

    300 EZ

    ------------------------
    6150 Yards
  13. Week 28 - Monday PM(Taper week 1)

    by , April 15th, 2013 at 09:47 PM (After a long rest)
    My wife's father passed away(they were estranged) just over a week ago and she is heading to Iowa for the official service at the Rock Island Arsenal and then sticking around for a few days to handle the estate. While she is gone I am on Daddy duty. I suspect we will be eating a lot of Chick-fil-a the next few days. I arranged with my coach that my kids can come with me(they don't know yet) to practice.

    Tonight I felt ok, but not really special. I arrived at the pool a little earlier than normal and got my warm up in before the masters practice. This meant I finished at a reasonable time and had a chance to hang out with the kids before we went to bed.


    Warm up
    1000 with snorkel
    10x50 catchup drill
    100 easy
    12x100 on 1.20 working turns and kick off the walls with overkick inbetween

    Main set
    1000 on 12 mins
    500 swim on 7.30
    400 swim on 5.40
    300 swim on 4mins
    200 swim on 2.30
    100 swim on 1.10
    200 easy

    2min rest
    Timed 50 from deck
    50 easy

    Total 5600

    The 12x100s were surprisingly hard working the turns. The 1000 I just cruised and got about 10 seconds rest. The 500 I picked up the pace and went 5.17. I held 1.04 pace on the 400 and 300, got out to go to the bathroom and then went for it on the 200, going 2mins. I took an extra minute before the 100 and went 56high(could have been 57, but I swear I saw the 6 on the electronic clock). I was not expecting the last 50 and actually had a very slow start but still went 24 off the coaches stop watch. Overall I was pleased with how the workout went, and unlike a few weeks ago I did not die hard on the 200 which I hope is a good sign. Still a long way to go but I am making nice progress.

    One of the guys who I swim with in the evenings made a comment about me looking cut, so I decided to weigh myself for the first time in a while and to my surprise I was 175, which is much lighter than I thought I was. I will probably gain a couple of pounds with hydration but that's still lighter than I really want to be! It's too late to do anything about it right now.

    Updated April 15th, 2013 at 09:57 PM by StewartACarroll

    Categories
    Swim Workouts
  14. Monday, April 15 - Back to Some Speed Work

    There was a light crowd starting out today and a lane was free next to the big boys. So, I swam with Peter, Dave, Dave, and Danny this morning. That meant swimming faster - which I need!

    6x50 on :45
    8 times through
    100 Free on 1:10 (swam these at 1:12-1:13 which is good for me)
    50 Kick on 1:10
    2x50 w/paddles on 1:10

    100 Free/Back
    400 Timed Kick Free/Back - 7:10
    150 Free/Back
    400 Timed Back w/paddles - 5:25 (good)
    300 Easy
    3x100 free w/paddles on 1:25
    3x100 Back w/paddles on 1:30
    100 Free w/paddles hard - 1:10
    100 Back w/paddles hard - 1:17
    100 Free w/paddles hard - 1:11
    100 Back w/paddles hard - 1:15
    200 Free/back

    4850 yards
    105 minutes
    Categories
    Uncategorized
  15. Waiting for my Refund!!

    by , April 15th, 2013 at 09:08 PM (Grandma Got Run Over By A Swim Team)
    Lovely morning with none of the expected rain! Rained so hard yesterday the guards couldn't put the mats on the pool, so the water was cooler as well. Had a fun set today w/ATAC - so fun I sort of repeated it after the kids got out & went to school.

    500 back/free
    500 Pull
    300 Kick
    3 x 200 @ 3:20
    3 x 150 @ 2:30
    3 x 100 @ 1:40
    3 x 50 @ :50
    200 easy (kids out here - which meant the digital clock left as well)

    3 x 200 IM
    4 x 150 P
    3 x 100 IM
    4 x 50 free
    200 cool down
    Total: 4900 LCM

    Hoping to have a good week swimming w/my new program of the Genie Rub after weights & Shot Blox about 1000-1500 into the workout. It's working well so far & I'm feeling so much stronger & less achy! Thank goodness, I was kind of getting depressed for a week there. . .
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  16. Monday, April 15

    by , April 15th, 2013 at 08:47 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    8 x 50 w/agility paddles
    odds = front scull
    evens = EVF free
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    8 x 25 burst + cruise @ 1:00
    -- 4 dolphin, 4 fast hands
    100 EZ

    2 x (25 AFAP free +75 EZ) @ 3:00 (10s)
    50 EZ

    1 x 50 AFAP fly w/fins (23)
    250 EZ

    1 x 100 broken free @ 100 pace
    200 EZ

    100 scull

    Total: 2350


    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Still feeling dead. I've been hitting it hard for 4 weeks since the Albatross meet and my body is telling me I need a recovery week. So I'm going to rest pretty hard in the pool the next 4 days for Zones. I think it's fine. I asked Cheryl to put me down for a slightly faster time in 100 fly.

    Psych sheets for Zones are out: http://www.patriotmasters.org/Coloni...ults/index.htm. There are 562 swimmers, the biggest number ever for Zones.

    I hate hate hate the wicked sociopath who spoiled the Boston Marathon today. So glad Mr. Fort had decided to pass on it this year. I don't think he would have been in danger, but I don't really know with the waves. Our dearest family friend had planned to be there running very slowly just to keep his 10 year consecutive streak alive (he's injured), but had to miss for business. Another friend watching her husband was standing on the opposite side from the bomb with her baby. This was the first time she had been on that side ... Creepy.

    We have another offer on the house coming in. The whacko buyers are also still interested. Our real estate agents are paying or a third engineer. Hopefully, he will assess our house based on whether it is sound vs. enumerating the foundation upgrades that could be made.

    Oh, and speaking of marathoners, did anyone see this article in the WSJ about elite marathoners being diagnoses with hypothyroidism, which some claim is performance enhancing?

    http://online.wsj.com/article/SB1000...sj_share_tweet

    Updated April 15th, 2013 at 09:50 PM by The Fortress

    Categories
    Swim Workouts
  17. Monday, April 15, 2013

    by , April 15th, 2013 at 08:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest)
    *34-34-34-34, 34-33-33-33, 32-32-32-32...right into
    2(4x100 FR on 2:00, 1:00 rest)
    *1:17, 1:16, 1:16, 1:16
    *1:15, 1:15, 1:15, 1:15
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    2000 FR TT as steady DPS *26:44
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    12x50 FR on 1:00
    *35-35-35-34-34-34-34-34-34-33-33-32, 1:00 rest, right into...
    8x100 FR on 2:00
    *1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:16, 1:16

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Comments
    Beginning to feel more in control with the pacing. Overall technical focus is to swim FR with a consistent EVF and a steady kick particularly when building the second 25 of each 50.
    Categories
    Swim Workouts
  18. 4|15|13

    Saturday night I did 45 minutes of yoga poses with the Mrs __steve__.
    Sunday was a 45 minute SCM workout consisting of, among other stuff, drills. Later on before bedtime, another (20 minute) yoga session. Today was my first visit to our new (refurbished) LCM pool which is conveniently located within 10 minutes of work. There are no blocks due to the shallow ends, but it's setup for some good training. This is how it went:

    1800 LCM

    WARMUP
    500 free WFS
    500 drill WFS
    • OAD, fist free, sculling, HPD, and forgot the 5th one

    HYPOXIC
    50 fr WF, without breathing
    • 31
    50 easy

    SPRINTS (pushed)
    50 fr @ ~95% to help judge a LCM breathing scheme (32)
    50 easy, 100 easy WFS

    50 FK WFS (32)
    50 easy kick

    50 fr @ ~95%+ with a breath every 6 (31)
    50 easy, 100 easy WFS

    50 fr WFS @ 90% effort building to 95%+ (31)
    150 easy WFS

    50 FK WFS (31)
    50 easy kick WFS

    50 fr WFS sprint for time (26)
    150 warmdown WFS


    I enjoyed this pool not only for a change in environment, but as a more consistent means of a training target.

    The 50 without air with fins did make my legs tingle some, but was not really too uncomfortable. At this time I don't think I can make a peak time finless 50 without 2 breaths. The two I 50's I did today were with 5 - 6 breaths.

    The flutter kicks done mostly on the surface seemed a little slower than I expected, I'll have to try one under for a distance in a few days.

    Aimed for an honest sub 30 on the last sprint and was delighted to see '26' on the watch, although I used fins and a snorkel.
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  19. Sarasota Y Sharks Masters 5:30 AM Workout -04/16/2013

    by , April 15th, 2013 at 10:59 AM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    4 X 150 3:00
    4 X 100 1:50

    8 X 100 free 1:45
    Build second 50

    3 X 100 kick 2:20
    4 X 50 kick 1:10
    1 X 100 swim

    8 X 100 IM 2:00

    6 X 200 pull freestyle 3:20
    1-3: long and smooth
    4-6: Descend

    WARM DOWN: 4 X 50 easy

    4600M
    Categories
    Swim Workouts
  20. Workout 04/15/13:

    by , April 15th, 2013 at 10:37 AM (Maple Syrup with a Side of Chlorine)
    300 FR w/ snorkel/200 BK/200 IM drill

    2 x
    4 x 100 on 1:30 followed by 200 FR with agility paddles
    - 25 Kick, 25 Sprint, 50 Pull w/ buoy
    - 1st rd = FR with snorkel, 2nd Rd = Bk

    50 EZ

    4 x 50 two turn FR on 1:00
    100 IM ez
    8 x 25 on :30
    - 25 FR breathe every 5, 25 sprint IMO

    50 ez
    200 loosen and out
    (Solo/Rec/2700 yds/50 min)
    --------------------------------

    Nice swim before work today. Felt a bit stiff due to no swimming since Friday, and was able to get some good efforts in (held ~ :30 for the two-turn 50's. Been thinking about something Natalie Coughlin mentioned post-50 Free win at Mesa - taking a few strokes strong before going all out in the sprint. Tried that in with the BK's in the main set.
    Categories
    Swim Workouts