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  1. Thurs, Feb. 21, 2013 7:00-9:00pm

    by , February 22nd, 2013 at 02:07 AM (Fast Food Makes for Fast Swimming!)
    A much much better night. No back nerve pinching issues like I had yesterday, so I went at it. Also the high school boys (all 3 of them) came back and made the fast lane like it used to be in the fall. Intense workout.


    Warmup:

    1000 Free
    (1000/1000)

    10 x 100 SDK w/ long fins @ 1:25
    I left my short ones at home so I borrow from the YMCA supply. Long fins make the kicking soooooo easy.
    (1000/2000)

    10 x 100 Free Pull @ 1:40 (went 1:03-1:05s)
    I led these, but had I gone slower I would've had Jared right on me
    (1000/3000)

    Main Set (Super 500s - IM Style)

    4 x Super 500s @ 9:00
    • All 25s are Sprint, the other distances are relaxed, or in our case with the H.S. boys...Sprint also!!
    • Take :10 rest between each distance
    • 25 Free
    • 50 Fly
    • 25 Free
    • 75 Breast
    • 25 Free
    • 100 Back
    • 25 Free
    • 75 Breast
    • 25 Free
    • 50 Fly
    • 25 Free

    We were coming in just a bit under the 8:00 mark, so had about a minute rest on each. I was sandwiched between the leader Jared, and another kid Alex the whole set. Depending on the strokes it was interesting, but neither of the 3 of us were going to slow down for the others to get by.

    100 EZ
    (2100/5100)

    6 x 50 Free @ :45 into
    6 x 50 Free @ :40 into
    6 x 50 Free @ :35
    just make them.
    This was tough, I led the group, but Jared was right on me. He is a 4:52 500 Freestyler from last week's H.S. State meet, but since he led the IM set, I volunteered for this one.
    (900/6000)

    800 Free cooldown

    -------------------------------
    6800 Yards


    Tomorrow the team is going to work on their relays and exchanges for the Champs meet which is another week away, but John will have 2 lanes available for those of us not going to Champs to have a real workout.

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

    Then on Saturday is the team's annual Swim-A-Thon. John has told the group that no one will be "going for any records", etc. etc. on the swim, and that he'd prefer that most take all of the 2 hours to swim their 5000 yards.



    I'm not going to get a record, but the group of boys I swim with can still bring it in around an hour anyway swimming "EZ", so I'm going for my <1 hour swim for the 5000 yards. I'm not going to go crazy though if the lane conditions don't allow me to go fast though, I still have respect for my teammates.

    *** If anyone would like to donate to my team's swim-a-thon efforts, feel free to send me a private message, and I can give you the information on how to donate.
  2. 800 IM

    by , February 21st, 2013 at 09:58 PM (Alex's swim journal)
    After a day with some relaxing distance swimming and without any short-axis strokes, I was refreshed and ready to go for my first 800 IM... Dreaming up the 2000-yard descending ladder 800, 600, 400, 200 all IM (did I dream that or was this some diabolical nightmare I could not escape? I began to question myself as I hit the wall and turned after 150 fly!)... as I was saying, dreaming up this purgatorial workout is one thing, but actually doing it? I had never done more than 500 IM, never done more than 125 fly at once, I was beginning to question whether 400 IM was such a good idea. Just sent in my registration for the Whitefish Bay meet in March: 4IM, 200 back, free, and breast, 2IM... a good workout to say the least. If I could do an 800 IM and follow it with 6-, 4-, and 2-IMs in the same workout... yes, then I would feel better about that slate of events I just signed myself up for!

    Here it is... IM mount purgatory (or perhaps IM abyss... Dante's Inferno is a series of ever more constricting concentric circles converging on the earth's physical and metaphysical core):

    1000 wm-up swim on 20:00--free/pull by 200 (build pace); finished in 16:07
    800 IM on 16:00 (14:5?)
    600 IM on 12:00 (11:09)
    400 IM on 8:00 (7:13)
    200 IM on 4:00 (3:35)
    6 x 50 pull/free cool-down

    Another 3300 SCY; in 65 minutes.

    Wow, 200 fly is painful! And 150 fly is painful! And, what was so hard about 100 fly? Yeah, it was painful too! At 75 I honestly didn't know if I would stop at the wall at 100; going for 150 seemed like a good idea and things were going fairly smoothly, I was finding something of a rhythm... at 125 I was beginning to doubt that decision. At 150 I willed myself to turn and start back down the lane... stretch, reach, push the sternum, lift the hips, kick... at 175 my lungs were gasping, my shoulders and lats burning, my abs felt like they'd just done 200 crunches, but I knew I was doing this... 200 fly! First 50 of the back portion of the IM was just recovery, like I was clearing acid out of my lats and catching my breath... I was able to build and increase pace on the last 150 Back. As I leaned back to touch the wall and transition over to the front for breast I saw 7:35... wow, I thought, I'm making good time and might have more than a minute to rest before that 16:00 came around. Then I promptly lost 4-5 seconds on my breast leg... this 200 was pretty sucky and it just went on and on and on...! Freestyle, finally, but I was too tired to push it hard... cruised to a 3:20-something 200 for that leg, maybe it was in the 3:10s (I honestly can't remember if I was in the 14:40s or 14:50s when I finished)... it didn't matter, I was done! My first 800 IM. And in a little more than a minute I would be turning around to do my first 600 IM... 150s seemed a little easier than 200-yard legs, but I was pretty gassed. The fly was steady, the back actually felt good after only about 25 yards, breast was miserable, but improving slightly... during my free leg I kept thinking how similar this feels to the last 150 of a 5k! Maybe that means I'm doing something right. 400 IM was a piece of cake by comparison... never had a "recovery" length and ended up finishing in 7:13 (the seed time I sent in for 400 IM is 7:00; my practice PR being 6:59). 200 IM was not as good (I almost took a backstroke flip turn at the 100 mark... it seemed so weird to have only 50 yards of back!), but I was tired...

    Saw Scotty on the way out and said he should give the workout a try; he shook his head, emphatically, as if trying to ward off some evil spirit. "You're NUTs!" he said.
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  3. Workouts 02/21/13: am and pm

    by , February 21st, 2013 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    little ladder fun (straight through):
    KICK SWIM
    25 -- 50
    50 -- 75
    75 -- 100
    100 -- 125

    Fun with Vertical Kicking:
    4 x VK into 50 FR FAST
    - :20, :30, :40, :50
    - held 31's for the 50's

    200 Loosen and out
    (Solo/Rec/1600 yds (+150 VK)/35 min)
    ---------------------------------------------

    Short swim this morning. My wife took a fall shortly after I got home on the ice outside the back porch and sprained her wrist and is now sporting some lovely bruises as well. I'm spoiling her pretty good for the rest of the day

    Before lunch my son took his learners permit test and passed! He even drove to the dump for his first recycling run, and did ok. He is tall (like 6'5" - 4 inches taller than me), so thanks to my sister we are on the hunt for a '78 two door civic that we can "modify" for him like Hightower in Police Academy!


    (True story - my mom tutored Bubba Smith at MSU in math)


    Before supper I had some more time and did:

    - 200 FR/200 BK/200 IM drill

    5 x 50 on :40 FR with snorkel
    5 x 100 on 2:00 kick with board and snorkel
    4 x 50 on :45 IMO
    4 x 100 on 1:30 FR with agility paddles (desc 1:08 -> 1:02)
    3 x 50 on :50 FR pull with buoy
    3 x 100 on 1:40 IM
    2 x 50 on 2:00 FAST (:27, 28)
    2 x 100 on 2:00 back flutter kick
    1 x 50 on 2:00 FAST(:26)
    1 x 100 EZ, convincing the lifeguard to not kick us out since no family swimmers there)

    150 loosen and out
    (Solo/Rec/3000 yds/60 min)
    -------------------------------

    Found that alternating 50/100 set in a drawer, and noted that I did them on a 2:00/100 base. Amazing to look back a few years and see improvement and a drop in base. Picked the same idea, but mixed up the intervals and swimming.

    Off to make some strawberry shortcake for the family then early to bed. I'll be dry through the end of the weekend due to work, but I was able to get some basketball sneaks this afternoon (for $45) so I am ready for hoops on Sunday!
    Categories
    Swim Workouts
  4. Thursday, February 21, 2013

    by , February 21st, 2013 at 07:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    4x100 FR on 1:45 as 50 K/Scull,50 Swim DPS-6, snorkel
    4x100 FR on 1:45 as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, 4SDK, Hypoxic-2 per/25

    *Set 1*
    5x150 FR on 2:10, DPS-6, desc effort each 150 by 50, snorkel, agility paddles
    *1:50, 1:45, 1:41, 1:40, 1:40, then right into...
    5x100 FR on 1:30, DPS-6, negative by 50
    *1:08, 1:07, 1:07, 1:07, 1:06
    ---300 BK as 50DA/50

    *Set 2*
    300 DK w/bd
    300 Fly as 4(25RA, 25LA, 25 Swim) w/snorkel
    300 Fly as 25 DK/bk, 25 Swim w/SDK-6, strong DPS-6
    4x50 Fly on :30 rest as 25/3K-Fly, 25 Fly w/SDK-6, strong DPS-6

    *Set 3*
    200 BK K/SDK-8
    300 BK as 50DA/50SDK-6,DPS-6
    300 BK AS 25k/SDK-8, 25SDK-6,DPS-6
    4x50 BK on :30 rest as 25SDK-8/Strong DA, 25SDK-6,Strong DPS-6

    *Set 4*
    200 BR Kick/bd
    200 BR Kick/snorkel
    400 BR as 25K, 25DPS-6, w/snorkel
    4x50 BR on :30 rest as 25 double pulldowns, 25 strong DPS-6

    *Set 5*
    16x25 on :20 rest, IMO by 4 each stroke
    85-90% quality effort with relevent DPS, SDK, and Hypoxic-1/2

    Warm down
    1000 FR DPS ABPT

    Comments:
    Moderate recovery and base aerobic session with focus on stroke form, SDK, DPS, some hypoxic. Water temp much better today!...and if the same tomorrow, there will be excellent potential for quality swimmming.

    When looking at recent videos for Fly and Breast, I saw too much over-swimming ie, undulation, head motion, forward extension resulting in feet out of the water. Made adjustments towards simplification and flatter stroke form. My lower back is flexible and I need to remember not to over lift the hips with the undulation.
    Categories
    Swim Workouts
  5. Thursday, Feb. 21

    by , February 21st, 2013 at 05:57 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    3 x (3 x 50) @ :10-15 RI
    1 = front scull
    2 = caterpillar fly drill
    3 = RA/LA fly
    8 x 25 back shooters @ :45
    50 EZ

    Main sets:

    3 x (3 x 100 w/fins & agility paddles @ 2:00 + 50 @ 1:00)
    1 = 75 smooth free @ 1:00 + 25 free @ 100 pace @ 1:00
    2 = 75 smooth back @ 1:00 + 25 back @ 100 pace @ 1:0
    3 = 75 EZ flutter kick w/board @ 1:00 + 25 @ 100 pace @ 1:00
    50 EZ

    8 x (25 AFAP + 75 EZ) @ 3:00
    5 free (10s), 3 evil (13 flats)
    100 EZ

    Total: 3400

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

    I'm marginally better today, but still hacking with low energy. Damn virus! But at least I managed more AFAP 25s today. I thought about going to the gym, but plyos seemed way too taxing.

    Interesting article on wrestling exclusion fallout: http://www.bloomberg.com/news/2013-0...-olympics.html

    Analysis of Orlando Grand Prix: http://www.usaswimming.org/ViewNewsA...5042&mid=12660. I hope Lochte's new show isn't absolutely horrible.

    Updated February 21st, 2013 at 06:09 PM by The Fortress

    Categories
    Swim Workouts
  6. 2|21|13

    by , February 21st, 2013 at 03:59 PM (Blog)
    SCM

    2140

    WARMUP
    Started easy 50's on 1:00 (WF WS) and while on the 3rd I was alone with the pool to myself

    10 x 15M TD @ 0:30
    • easy - still warming up


    DRILL
    86 x 15M TD @ 0:20
    • alternate between L-R-L-turn-glide and R-L-R-turn-glide
    • most were 11 - 12's
    • R-L-R were slightly faster with a better glide


    SET I
    7 x 50 Fr @ 1:00 (WF)
    • 1st one - no breathing out, one breath in
    • 2 thru 5 - 1 breath out, breathe every cycle in
    • 6 and 7 - breathe every cycle out, one breath in


    SET II
    5 x 50 Bk @ 1:00 (WF)
    • mid 40's


    No aches or pains except for my right ankle, which is likely tender from fins. The right ankle isn't nearly as flexible as the left either -it has been through more injuries.

    Probably won't go to Greensboro (SCY) on March 3, it would be a 4.5 hour drive. Athens and Greenville are definately in my plans (LCM). Greenville will be my primary focus and the 50 free, 45 - 49 M state record is just 27.11.
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  7. 02.21.13 - Thursday workout

    by , February 21st, 2013 at 02:40 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Danny. Sprint day! Another of Leslie's workouts. Not as much yardage but hurts just the same.

    SCY

    600 Warm up

    4 x 100 - 2:00, odds IM drill, evens IM kick
    4 x 50 - 1:00 Descend to 200 pace
    50 Easy

    8 x 25 SDK w/ fins - :40 (odds on back, evens on front)
    50 Easy

    8 x 25 IM Order x 2 - :40 burst 15m, cruise
    50 Easy

    3 x (50 stroke Smooth + :10s rest + 25 stroke @ 100 pace + :15s rest + 50 stroke AFAP) - 2:30
    * Did 1 each of fly/back/br
    50 Easy
    3 x (50 Smooth + :10s rest + 25 @ 100 pace + :15s rest + 50 AFAP) - 2:30
    * All three rounds free
    200 Easy

    3 x 25 fly kick w/ fins - :40, hard
    3 x 50 fly kick w/ fins - 1:00, easy
    3 x 75 fly kick w/ fins - 1:45, hard, rest :10s @ each 25
    2 x 100 br kick - 2:00

    200 Cool down

    (3600 Total)
    Categories
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -02/22/2013

    by , February 21st, 2013 at 02:03 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 150 2:30 2:15
    3 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    16 X 25 up tempo :30
    1 X 100 easy

    8 X 75 kick 1:45--last 25 fast--
    1 X 100 swim

    2 X 100 from the blocks @ race pace
    1 x 100 swim

    4 X 300 4:00
    4 x 200 2:40
    Pull freestyle. Descend each distance 1-4

    WARM DOWN: 4 X 50 easy 1:00

    4900Y
    Categories
    Swim Workouts
  9. Thu Feb 21st, 2013 SCY

    by , February 21st, 2013 at 01:29 PM (Ande's Swimming Blog)
    Thu Feb 21st, 2013 SCY

    Days Till SC Zones

    Masters South Central Zone Swimming Championship- April 5-7, 2013

    Meet Info


    Whitney Coached
    6:00 - 7:30 dove in around 6:04ish
    SCY UT Swim Center main pool, center course
    Swam with Chris, Jim, Kellie, & Marcio
    Beside Todd, Tyler, Pat, Larry & Gull

    Warm up
    900

    Main Set

    5 x 200 on on 2:15 make it
    went 3rd behind Chris & Jim
    made it

    200 easy

    5 x 150 on 1;45 make it
    made it

    200 easy

    5 x 100 on 1:05 make it
    flipped into my 4th & 5th but made it

    200 easy

    5 x 50 on 32.5 make it
    made em

    6 x 150
    done 25 fast from a dive
    100 easy
    25 fast from a push

    then I kicked a little

    Next Meet:

    2013 South Central SCY Zone Championships
    Fri Apr 5 - Sun Apr 7
    UT Austin, TX
    Days Till
    Categories
    Swim Workouts
  10. Wed, Feb. 20, 2013 7:00-9:00pm

    by , February 21st, 2013 at 02:32 AM (Fast Food Makes for Fast Swimming!)
    I tweaked my back somehow over the past day. Not sure if it was from the dives at the end of last night's practice, or from something at work today, but I was a bit tender during the later half of my workday. I injured my lower back working as a laborer at a saw mill when I was about 23 years old, and I've had issues off and on with it since then. Lower back pain sucks, and I'll probably have to be careful about it for quite a while.

    I decided to try out swimming tonight, just to see how it felt, with plans to vacate if the pain was there. No pain, but I just took it easy...no fin dolphin kicking today, all freestyle, and "slow" swimming in place of the broken fast efforts.

    Warmup:

    600 (25 Free/25 V-sit scull)
    (600/600)

    12 x 100 Kick w/ fins
    3 @ 1:25, 3 @ 1:20, 3 @ 1:15, 3 @ 1:10
    I did 12 x 50 Flutter Kick w/ board EZ while the kids worked hard.
    (600/1200)

    Main Set = Circuit Set (5 stops)

    Lane 6:
    3 x Broken 200 Free @ 5:00 w/ :15 rest @ each 50
    I was around 2:05-2:10 for my add-up times. Just cruising.

    Lane 5:
    6 x Broken 100 Choice (did all Free) @ 2:30 w/ :10 rest @ each 25
    Around 1:00 or so on these

    Lane 4:
    2 x Broken 400 IM (did 400 Frees) @ 7:30 w/ :20 rest @ each 100
    I was going around 1:08s per 100 on these. My back was beginning to loosen up a bit now so things were much better. Still wasn't going to push anything.
    (2000/3200)

    Deep Tank Stage 1:
    15 x cross pool Sprints @ 1:00
    (~200/3400)

    Deep Tank Stage 2:
    15 min. of vertical flutter kicking w/ arms hugging yourself

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

    ~3400 Yards of 90% easy efforts today. I left the pool not tired at all compared to normal.
  11. 3K (3300 SCY)

    by , February 21st, 2013 at 01:45 AM (Alex's swim journal)
    Blog Entry 200!

    Today I needed an easy day... I'm starting to feel the soreness and fatigue of the hard workouts I've been doing over the last couple of months. I'm such a slow-twitch freak, it's still taking me a while to get used to swimming FAST or HARD on a daily basis. Today, I wanted that feeling I used to love... just get in and keep moving, stay aerobic and feel the air in my lungs, the circulation in my veins, that nice warm yet relaxed feel at the end of an hour-long swim, mostly continuous. No long rests, no hard bursts, stay in control. Here's what I did:

    1000 EZ free 17:00 (build to moderate pace)
    1:00 break to switch lanes
    500 Back, steady pace (this took me about 10:10)
    1000 Free, moderate (16:30)
    500 Back, steady (right at 10:00)
    300 free cool-down

    The twist on this nearly continuous EZ swim for about an hour, was the fact that I still managed to work in some backstroke endurance stuff and, since my back has improved so dramatically in the last couple of months, I'm able to use that instead of doing an extra 1000 free.... which means for all intents and purposes it was an EZ day with close to the yardage I've been putting in on my harder days. Three or four months ago I never would have dreamed I could do 1000 in back at basically 1:00/50 pace for an EZ workout, my backstroke was so painfully slow for so long!

    I know, I know... the hard stuff I've been doing over the last couple of months has made those improvements possible, so I'll be back to that soon enough. But it was nice to be able to just relax and enjoy the swim for once. I'm thinking about trying a descending IM ladder for tomorrow while I'm still fresh after the warm-up: 800 IM, 600 IM, 400 IM, 200 IM. No fly or breast today, so I'm hoping a break from that will help me come back with better energy tomorrow. Being a distance guy, I never feel that good about racing a distance that I can't double in practice, so doing even a slow 800 IM and 600 IM will make me feel a lot more confident about being able to swim a hard 400 IM at Whitefish Bay in a week and a half. Those 200s are looming as well... it's gonna be a lactic acid burn fest!
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  12. Wednesday 2/20/13

    Wednesday 2/20

    AM and PM SCY

    AM swim:

    500 swim
    8x50 @ :40 D1-4 in pairs

    2x
    6x25 @ :35 pull w/ buoy only FAST
    200 @ 3:00 pull w/ buoy AE
    6x25 @ :35 swim w/ paddles FAST
    200 @ 3:00 swim w/ paddles AE w/ 6 beat kick

    200 EZ

    Total: 2500

    PM swim:

    500 swim
    10x100 @ 1:45 odd: kick, even: scull/sw/dr/sw

    2x200 @ 2:20 pull w/ buoy only **

    100 EZ

    Total: 2000

    ** Winter storm moving through the Little Rock area caused the whole city to be on edge. To appease anxious parents, the club coach sent everyone home early.
    Categories
    Swim Workouts
  13. Week 20 - Wednesday pm

    by , February 20th, 2013 at 10:12 PM (After a long rest)
    This continued the long evening workouts with some high intensity. The last set was a little interesting and I came close to blacking out on the very last 100 in the last set.

    Warm up
    1000 with snorkel
    2x500 free with snorkel

    Main set
    3x(400 on 4.40, 300 on 3.24, 200 on 2.10, 100 on 1.01) 30 seconds rest between sets.
    100 easy
    8x100 kick with fins on 1.30 holding under 1 min

    Warm down
    200 free

    Total 6100

    On the main set I made all the paces but on the last set took 10 seconds between each swim. I felt like rigormortis set in during the 2nd set, but kept pushing. I did back kick on the 8x100 and went 56 on the first and then held 57 until the last one and then went back to 56. It took me at least 2 or 3 minutes to catch my breath and feel like the world had stopped spinning.
    Categories
    Swim Workouts
  14. 2|20|13

    by , February 20th, 2013 at 09:36 PM (Blog)
    An hour of weights. Worked every muscle group.

    Jumped in the pool and did an easy 1500 to loosen up
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  15. Workout 02/21/13:

    by , February 20th, 2013 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    Had a great night of basketball on Sunday, stayed for a tad over 2.5 hours and was really sore on Monday. Pool was closed due to the holiday, so I did not get in until today.

    w/u: 200 Fr/200 Bk/200 IM drill

    Go two times through with snorkel:
    - 200 FR with agility paddles
    - 100 kick with board
    - 300 FR pull with buoy
    - 30 sec rest

    8 x 75 on 1:15
    - 25 of

    (tweeted from swim outlet)
    - 25 stroke strong IMO (ends up being 200 IM)
    - 25 DPS FR

    Broken 1000 (done on 1:30/100 base):
    - 3 x 100 (1:06,08, 09)
    - 4 x 150 (1:49, 50, 52, 51)
    - 2 x 50 (:32, 31)

    200 Dolphin Dives in the Deep with snorkel
    (Solo/Rec/3600 yds/60 min)
    ---------------------------------

    Despite some sore legs, I felt really good in the water. Didn't have a real plan in the beginning, but wanted to try that drill so added that into some 75's. I wrote for the team to do either a broken 1650 (or 1000) on Tuesday night, so in order to not offend GregJS I attempted the 1650 but ran out of time (sorry, dude).

    In sad news, it looks like the top secret Western Mass meet will be nixed due to lack of participation. Bummer. It was designed as a meet for newbies, really laid back, but only eight people ended up sending in registration forms. Maybe next year?

    Updated March 9th, 2013 at 12:00 AM by rxleakem

    Categories
    Swim Workouts
  16. Wed. Feb 20 - Back At It

    Took the day off on Tuesday. Just wanted to stay in bed. Also trying to change my mindset from - "I have to swim! I've got to get my yardage in!" to "It's ok to rest. Yardage is not the key - it's quality!" So, I stayed in bed and tried not to fell too guilty.

    Got a good workout in today; but, my arms just felt dead. So, from then on, Iu used paddles for the most part. Swam with Ray thru the first 300 set. Then moved over and swam with Peter, Dave, and Dave.

    2x100 Free on 1:30
    4x300 Free on 4:30 (3:53; 3:53; 3:52; 3:52)
    5x100 Kick on 2:00
    2x100 Free on 1:30
    3x300 with paddles
    1st on 4:30 - 200 Back/100 Free
    2nd on 4:15 - 150 Back/150 Free
    3rd on 4:00 -100 Back/100 Free/100 Back
    300 Free w/paddles
    5 times thru Free w/paddles
    100 on 1:20
    50 on :50 (I skipped one 50 - never swam a 1:20 interval before)
    3x100 Back w/paddles on 1:35
    100 Kick
    4x50 Free on :50
    4x50 Back o :55

    4800 yards
    100 minutes
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  17. Wednesday, February 20, 2013

    by , February 20th, 2013 at 06:11 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 83, 100% water clarity.
    Sunny skies, humidity at 67%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    4x50 on :45 as strong steady DPS-6 (6 cycle count)

    *Set 1*
    3(4x100 FR 85% on 2:00, 1:00 rest) DPS-6
    *1:09-1:07-1:06-1:06, 1:06-1:06-1:06-1:06, 1:06-1:05-1:05-1:05
    ---300 BK as 50DA/50

    *Set 2*
    6(2x50 FR 85% on 1:00, 1:00 rest) DPS-6/6.5
    *33/32, 32/31, 31/31, 31/31, 31/31, 30/30
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6(2x100 FR 85% on 1:45, 1:30 rest) DPS-5/6, snorkel, agility paddles
    *1:05/1:05, 1:05/1:05, 1:04/1:04, 1:03/1:03, 1:03,1:03, 1:03,1:03
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    4(4x50 FR/fins 85% on :50, 2:00 rest)
    *30-29-29-29, 29-28-28-28, 29-29-28-28, 29,28-28-28
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    6x100 FR 95% on 2:30, DPS-6.5/7
    *1:02, 1:01, 1:00, 1:00, 59, 59
    ---300 Fly/BK as 25DK,25BK-K,25DPS-Fly, 25DPS-BK

    *Set 5*
    4(5x25 FR 90% on :45, :30 rest) Hypoxic 1, DPS-6
    *1-15)14s, 16-20)13s, foot touch timed

    Warm down
    400 FR/BK EZ ABPT

    Comments:
    Race (not base) pace as 85% effort FR training with DPS integration. Set 5 speed work focus on efficiency. Warm water is distracting and makes me feel more tired.

    Updated February 20th, 2013 at 09:22 PM by fdtotten

    Categories
    Swim Workouts
  18. Wed., Feb. 20

    by , February 20th, 2013 at 05:52 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various
    6 x 50 @ :15 RI
    odds = scull
    evens = caterpillar fly drill
    6 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

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

    4 x (25 AFAP kick w/fins & board + 75 EZ) @ 3:00
    -- 11s

    1 x 50 AFAP fly w/fins, 23 high
    150 EZ
    -- felt god awful

    4 x (50 @ 100 pace w/fins + 100 EZ) @ 4:00
    fly (26), back (25 high), breast (30), free (24)

    5 x 50 smooth free w/agility paddles @ 1:00
    50 EZ

    Total: 2850


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

    Still suffering from malaise. Not even really sure I should be swimming, but I do feel a bit better after swimming than before. I really don't have any AFAP in me right now. I fear that, like Wookiee, this will last a full two weeks. At least I got in the pool. Going to the gym seemed too hard today; hopefully, I can get there tomorrow.
    Categories
    Swim Workouts
  19. Sarasota Y Sharks Masters 5:30 AM Workout -02/21/2013

    by , February 20th, 2013 at 04:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    4 X 150 2:30 2:15
    Two rounds. Round 1 intervals left, 2 right.

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

    1 X 100 IM 1:50
    6 X 25 fast :40 #6 on 1:20
    Four rounds.
    25's: round 1 fly, 2 back, 3 breast, 4 choice/no free

    10 X 100 free
    #1 on 1:30
    #2-4 on 1:25
    #5-7 on 1:20
    #8-10 on 1:15

    WARM DOWN: 4 X 50 easy 1:00

    4700Y
    Categories
    Swim Workouts
  20. 02.20.13 - Wednesday workout

    by , February 20th, 2013 at 11:23 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave. I'm riding this taper to it's bitter end. Another good day despite wearing a drag suit. Hope it doesn't go away.

    SCY

    600 Warm up

    200 Free - 3:00
    4 x 100 - 1:30 Convert free to IM
    1:00 Rest
    8 x 100 Up/Down Fly - 1:30 (:10) Base stroke free, start w/ 100 fly
    8 x 100 Up/Down Fly - 1:30 (:05) Base stroke free
    50 Easy
    Did this a couple weeks ago. Back then, I was happy to recover enough to make it back to 100 fly on #11. Problem was that I missed the interval and barely recovered at by #16. Today, I made 100 fly on #11 with a couple seconds to spare. I held the pace on #12 (75 fly/25 free) and then recovered on #13 (50 fly/50 free). By #15, I was ready to go 100 fly again... and made the interval. And I'm wearing a drag suit now. Starting to wonder if I slightly missed the taper.

    75 fly/225 free - 4:30
    50 fly/250 free - 4:15
    25 fly/275 free - 4:00
    1:15 rest
    300 free - 4:00 (3:37)
    50 Easy

    5 rounds of:
    * 100 Hard pull - 1:20 (1:05s-1:07s)
    * 50 Easy pull - :50

    500 Cool down

    (5350 Total)
    Categories
    Swim Workouts