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  1. 5|19|14 LCM

    WARMUP
    600 drills, free

    KICK
    50 for time (snorkel, short fins)
    • 0:45
    • last few meters accidentally slipped under lane line (shared lane)


    50 easy kick

    SPRINT

    3 x 50 free (+ 50 recovery) on 2:00
    • 2 breaths and 0:35 for all 3


    50 free @ 95% (snorkel, short fins)
    • 27 flat


    150 easy

    My back is about 50% recovered to normal. Still, no flip turns. Despite this, my swimming form felt better than ever.

    Updated May 20th, 2014 at 07:05 PM by __steve__

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  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/20/2013

    by , May 19th, 2014 at 03:07 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    3 X 100 2:00
    1 X 200 3:30
    2 X 100 1:45
    1 X 300 5:15
    1 X 100 1:45
    1 X 400 --

    10 x 50 kick
    4 on 1:15
    4 on 1:10

    5 X 200 IM 4:00

    12 X 100 free 2:00
    odd: easy
    even: 85/90%

    WARM DOWN: 4 x 50 easy 1:00

    4400M
    Categories
    Swim Workouts
  3. Friday and Sunday

    by , May 19th, 2014 at 12:36 PM (One Stroke at a Time)
    Friday, May 16
    Lunch Bunch
    550
    8 x 100 kick 2-2:10, 2-2:05, 2-2:00, 2-1:55
    50-100-150-200 50 sec base
    50-100-150-200 50 sec base pull
    50 fly/back-100 IM-150 25 fly/50 back/50 breast/25 free-200 IM 50 sec base
    150
    3000 yards

    Sunday May 18
    LCM

    Rice
    5 x (200 on 3:20 then 2 x 100 on 1:40)
    200 on 3:20
    12 x 50 on 1:10 odd 25 scooter drill/25 swim evens alternate 25 4 kicks/1 pull fly/25 fly and 2 kicks/1 pull breast/25 breast
    200 easy
    3000 meters

    I had a rough weekend. My feet and hands are better but other parts are acting up. Without any TMI, I'll just say it was an immodium/zofran kind of weekend.

    I did have the pleasure of going to my ten year old son's swim meet. When he was younger he really struggled to learn to swim fly. His team is into getting everyone to do their IMX (200 IM-100 fly-100 back-100 breast-200 free). Last year, he swam the 100 fly to finish his IMX and I was very proud of him for getting through it and not giving up (He was near vertical the last 5-10 meters). On Saturday, he swam the long course version for the first time since that swim and dropped 46 seconds (!). He made an A time and won the event. This encouraged me to go to the pool on Sunday even though I didn't feel very well. I skipped the first 30 minutes of the work-out and was still pretty tired at the end but am feeling a little better today (I won't likely swim again until Thursday since my husband is out of town and there are some end of year school things to attend so it was good that I made it yesterday).
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  4. Monday, May 19, 2014

    by , May 19th, 2014 at 10:29 AM (Trying to Train Smarter, Not Just Harder)
    Shoulders totally shot from zip-lining on Saturday - but I don't regret a thing!

    Water was nice and cool, and it's starting to really get light outside by the time workout is done.

    400 back/free
    400 pull
    200 kick
    5 x 400, descend 1-5; last 2 were pull (that's when I realized my shoulders were toast)
    200 easy
    8 x 25, drill/sprint; stroke/free @ :30
    200 easy
    500 odds & ends cool down - including 200 kick
    ~3500 LCM

    **Having a bit of a time trying to feel "up" - last 2 weeks at work have been kinda rough, emotionally. Not been having really any fun at the gym, can't seem to get myself out of bed and to the pool on the weekends. Looks like my vacation next week is right on schedule.
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  5. Week 86 - Monday

    by , May 19th, 2014 at 09:44 AM (After a long rest)
    I had a pretty good nights sleep but woke periodically throughout the night. I suspect it's going to take me a few days to completely readjust to central time. Today's workout was very long and pretty tough after a almost a week out of the water.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main set
    3x1000 pull with paddles on 12 mins descend 1-3
    100 easy
    10x50 kick on 1min
    8x75 on 1.10 swum 50 drill, 25 fast

    Warm down
    200 easy

    Total 5100scy

    i did not have a very good feel for the water today but aerobically was not too bad. I descended as instructed on the 1000s pull, going 10.50, 10.40 and 10.30.

    I am convinced I have a killer 1000 in me sometime in not too distant future. I just need to transition my workouts into meet performance. I think part of my problem with the 500 and the 1000 is that I don't just let go, I don't attack these like I should.

    This one felt like a long workout but considering the week I had and getting over the flu I was pleasantly surprised how I felt.
    Categories
    Swim Workouts
  6. WOW a great long course workout

    by , May 19th, 2014 at 08:28 AM (Mixing it up this year)
    A great one today, but I worked so hard I am not sure I'll be able to handle tomorrows workout. I don't want to waste Tuesday and Thursday when I don't have to share but today I was lucky in that the first person to join me didn't start until my backstroke set.

    Only my free and fly feel good. Breaststroke my knee kept clicking today and on backstroke I just didn't have the energy.

    I do have to remind myself I am doing weightlifting 3 times a week and yesterday was one of my sessions.

    400 free
    3x100 IM done as a straight 300

    2 times thru @:15RI
    100 free kick w/zoomers
    100 free w/zoomers

    8x25@:45 Fly
    4x250@5:30 as 200 IM + 50 IM order holdind 5:07's
    10x50@1:15 Back w/paddles held 57's not great but I was hurting by now
    200 Free EZ

    Total 3000 meters
    Categories
    Swim Workouts
  7. Sunday, May 18

    by , May 18th, 2014 at 06:24 PM (The FAF AFAP Digest)

    Swim/LCM @ Pitt:

    Warm up:

    600 various
    4 x (25 scull + 25 swim w/paddles)
    4 x (25 shooter + 24 EZ w/fins) @ 1:10

    --One of my masters swimmers joined and we sort of swam some sets together ... she's a 200 person.

    4 x (25 drill + 25 swim w/fins), IM order @ 1:00
    50 EZ

    Main Sets:

    8 x 50 burst + cruise @ 1:00 (kind of a fast interval for me)
    50 EZ

    4 x (50 AFAP w/fins + 150 EZ)
    1 = fly (26 flat)
    2 = breast ( 30 flat)
    3 = kick (28 flat)
    4 = back (28 flat/low)
    -- missed one 100 recovery

    Kathy was all ready to do 4 x 200 pull strong. I needed a recovery set. I did:

    12 x 50, 8 of them back w/paddles @ 1:15

    100 scull

    2 x 50 kick @ 1:00
    100 EZ

    -- We were going to do a kick set of 3 x (3 x 50 kick) going 200 pace/100 pace/EZ. I did two of them, was cramping and realized that I was totally shot. This was my 7th workout in a row and I hadn't had a day off from workouts/physical labor since May 4. So I just warmed down and got out. Still, I'm glad I went to the pool so that I got two long course workouts in.

    Total: 3300 m
    Categories
    Swim Workouts
  8. 5|18|14 SCM

    500 warmup

    500 drills

    200 FK with board and snorkel
    • 4:24


    30 x 50 on 1:00 as:
    12.5m AFAP flutter kick / 37.5 easy free


    Back about 30% better than yesterday.

    My kids are 17 and 15, girl and boy respectfully. The greatest challenge I have ever experienced is being the best parent for them that I can. Sometimes it seems like I have no idea what I'm doing.
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  9. Week 85

    by , May 18th, 2014 at 03:35 PM (After a long rest)
    This week I was in South Korea with work. It is a very beautiful country with amazing history, culture and unbelievable countryside. Seoul is very hectic and crazy like most major cities with a very interesting mix of old and new, eastern and western influences. I must also say it is by a long way the cleanest major city I have ever been to.

    Ahead of the trip I made arrangements to swim at the Seoul Olympic pool but due to a number of things I was only able to swim once the entire week. The company we are partnered with decided to upgrade our hotel arrangements which was very nice of them but it meant I was even further from the pool. Due to breakfast meetings the first few days I was unable to swim early and then we had all day meetings. One of the days we drove 2 hrs south to Sejong the new city where many of the government ministry's are being relocated. I did a couple of 4-5 mile runs the first couple of days which made a nice change but also meant I hurt in areas I don't normally hurt, like my calfs. On Wednesday I started to feel flu like symptoms coming on. We had a conference our partner put on Thursday and I don't know how I got through the day but somehow I did. On Friday I had to excuse myself from meetings and spent the day sleeping at the hotel. Saturday before we left I was determined to get a swim at the Olympic pool and I swam a short swim which was awesome. I swam Olympic trials in 88 and had friends who made it to the games that year and it was very inspiring to be able to swim in the pool. The facility is looking quite old but still well worth the visit and something I will remember for a long time.

    I arrived back last night and despite still having some head congestion I feel much better and it's great to be home. I am really looking forward to getting back in the pool this week and getting refocused on my swimming. Worlds are just around the corner and I need to start ramping up my efforts.
    Categories
    Swim Workouts
  10. Interuptions during my bath at the Y

    by , May 17th, 2014 at 05:53 PM (Mixing it up this year)
    My saturday workouts are become more like stroke clinics that workouts. The water is hot. There are swimmers wanting help and information about masters so.... I help and inform.

    Today I was assisting a 36 year old returning to our sport. Of course my first conversation was about her need to stop smoking for her health especially if she wants to get back in the pool. I wish I had never started but atleast I quit 19 years ago.

    500 free
    250 free kick w/zoomers
    interupted for instruction
    250 free kick w/zoomers

    5x200@3:00 free w/paddles & bouy went 2:46, 2:44, 2:42, 2:40, 2:36 in 86 degree water
    200 free kick w/zoomers
    a breif conversation with Tom Dunlop answering training questions
    300 free kick w/zoomers
    500 free w/snorkle maintain 6 beat kick

    Total 3000 yards

    Now it is time to put my training plan together for Long Course Nationals and figure out my events.
    Categories
    Swim Workouts
  11. Fri & Sat, May 16-17

    by , May 17th, 2014 at 05:34 PM (The FAF AFAP Digest)

    Friday: Swim/SCY/Solo

    Pitt is supposed to be long course on Fridays, so I was really disappointed when I walked in. I decided to do a recovery workout and hope that tomorrow it would be.

    600 various
    100 scull

    6 x w/fins
    75 back w/paddles @ 1:30
    50 double shooter @ 1:00

    100 EZ

    6 x 100 w/paddles
    odds = back
    evens = free
    50 EZ

    Total: 2200


    Saturday: Swim/LCM/Solo

    I was relieved when I came in and it was long course! I even had my own lane most of the time.


    Warm up:

    600 various
    4 x 25 scull + 25 free w/paddles
    4 x 25 shooter + 25 EZ w/fins @ 1:15
    50 EZ

    Main sets:

    4 x 50 burst + cruise

    4 x (25 AFAP + 75 EZ)
    50 EZ

    5 x (50 AFAP w/fins + 150 EZ)
    1 = breast (29 high)
    2 = fly (26 mid)
    3-4 = backstroke (28 low)
    5 = kick w/board (28 flat)

    50 EZ

    8 x 50 DPS backstroke w/paddles @ 1:15
    50 EZ

    Total: 3250 m


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

    Whoa, long course 50s are so hard. In fly and back in SCY, I'm swimming less than 20 yards in a 50. In long course, the 35 meters of swimming seems endless. Still, I was pretty happy with my times. I probably went past the 15 m mark on fly and back, but I can't resist in long course! I compared these times to what I was doing at Mason last year and the breast and back were a bit faster, fly the same. That made me a bit more confident, especially since Mason is a nicer pool. Pitt is shallow for 25 of the 50 meters. I should go back and do the same workout tomorrow. I am pretty knackered from that though ...
    Categories
    Swim Workouts
  12. Friday, May 16, 2014 a Double!!

    by , May 17th, 2014 at 01:22 AM (Fast Food Makes for Fast Swimming!)
    I've been in the pool fairly consistent of late, though not blogging about most of it. Probably swimming 3 days a week for the most part, but I'm trying to ramp it up a bit for my upcoming USAS meet here in two weeks.

    I went in this morning to swim again with Jared, who is great to train with, though he didn't show up this morning...his mom said he'd be there tonight, and since I wasn't working, I made plans to come for a second swim.

    5:30am
    A.M. workout:
    10 x 100 Free @ 1:30 warmup

    8 x 100 flutter kick w/ board @ 1:55 (held 1:35s)

    10 x 100 Free Pull (75 Pull/25 Scull) @ 1:30 (1:25s)

    8 x 25 Fly @ :30
    1;00 rest
    8 x 25 Fly @ :30

    100 EZ

    ------------------
    3300 Yards in the morning

    ========================================

    PM Workout 5:00 pm:
    This was with Jared...he was my rabbit, but I also kept him going too. He trains solo now too, and welcomes the training buddy.

    1000 warmup

    4 x 400 Free @ Desc Interval (5:10, 5:00, 4:50, 4:40)
    I went 4:35/4:38/4:40/4:43
    Jared was about 1/2 a length ahead of me till the last one when he was nearly a full 25 up on me. I'll let it slide though...he's only 16. I was a hurting mother by the end of this, but it was good.

    100 EZ

    400 Free broken at 25s w/ pushups
    1st length, 1 pushup
    2nd length, 2 pushups
    etc., etc. Up to 16 lengths

    We started dying around length #10, over halfway done with the swim, yet barely into the heavy back half of the dry land. Couldn't actually do all pushups in each series without a break or two!

    6 x 100 Flutter Kick w/ board @ 1:55 cruise

    100 EZ

    -------------
    3700 Yards

    7000:Yards for the day, and a god-awful amount of pushups!!
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  13. Thursday 5/15/14

    Thursday 5/15

    PM only LCM + Weights

    Swim:

    400 swim w/ fins + snorkel
    4x150 @ 2:00 pull w/ buoy + paddles + snorkel

    6x50 @ 1:00 k/dr/sw FL
    200 @ 3:00 50 FL STRONG/150 AE FR
    6x50 @ 1:00 k/dr/sw BK
    200 @ 3:00 50 FL/BK STRONG/100 AE FR
    6x50 @ 1:00 k/dr/sw BR
    200 @ 3:00 50 FL/BK/BR STRONG/50 AE FR

    500 EZ kick w/ fins + board

    Total: 3000

    Weights:

    3x12 pull-ups
    1x10/2x15 DB shoulder press (20, 35, 35)
    1x10/2x15 DB single-arm bicep curls (20, 30, 30)
    1x10/2x15 DB triceps extension (30, 45, 45)
    1x10/2x15 DB single-arm row (30, 45, 45)
    1x10/2x15 DB bench press (25, 40, 40)
    2x 3x10 "empty cans" (10, 10)
    3x15 hip abductor (110)
    3x15 hip adductor (110)
    Categories
    Swim Workouts
  14. 5|16|14 SCY

    WARMUP
    400 drills

    KICK
    500 FK with board and snorkel
    • 9:58


    20 x 25y on 0:40 burst FK and cruise with board and snorkel

    BLOCK
    50 free moderate with one breath
    • 29


    2 x start + B/O + 3 strokes
    • On second one in mid air my lower back had a high voltage jolt of pain. crawled out - ice, ibuprofen, icy hot therapy LOL
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  15. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/19/2013

    by , May 16th, 2014 at 02:36 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    12 X 100
    4 on 2:00
    4 on 1:45
    4 on 1:40

    2 x 100 kick 2:30
    6 x 50 kick--25 fast/25 moderate-- 1:15

    4 x 50 1:00
    prepare for broken 200's

    3 x 200 Broken @ race pace 7:00
    Broken :10 @ 100

    4 x 300 pull 5:00

    WARM DOWN: 4 X 50 easy

    3900M
    Categories
    Swim Workouts
  16. Workout 05/16/14: morning

    by , May 16th, 2014 at 10:59 AM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    400 Shark Swim

    200 Fr

    4 x 100 on 1:25 (75 Fr/25 Bk)
    4 x 50 (25 Fr DPS/25 IMO Fast)

    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    -------------------------------

    In before work.
    Categories
    Swim Workouts
  17. The start of Long Course Training a great distance set

    by , May 16th, 2014 at 08:28 AM (Mixing it up this year)
    Today I was in the mood for a good distance set. There were 2 lap lanes so I only had to share for a short time with a swimmer I know Daves and he waited for me to go on my intervals or moved out of my way when he knew I was coming thru.

    Did a nice long set the goal was to hold my 1:36 pace per 100 and I nailed it today holding between 1:31 and 1:34. This is a good indication that my training for the 1500 will be better than last year.

    I have also been weightlifting twice a week for the past 2 weeks. I may up this to 3 times. This weekend I am going to plan out my long course season.

    500 free
    500 free kick w/zoomers at good pace

    15x100@1:45 free w/paddles & bouy holding 1:33's form most

    200 free kick w/zoomers
    300 free w/snorkle and maintain 6 beat kick
    200 free EZ

    Total 3200 meters
    Categories
    Swim Workouts
  18. 5|15|14 SCM - uninteresting time-budgeted quasi-recovery w/o

    WARMUP20 x 25 on 0:30 free


    • 18 - 21 strokes
    • 18 - 21 seconds

    DRILL
    16 x 7.5 on 0:30 breakout to stroke drill (+7.5 glide)
    • sprinty


    6 x 7.5 on 0:20 breakout to stroke drill (+7.5 glide)
    • form


    KICK
    4 x 25m FK on 0:30
    • 23, 24, 27, 27


    I have quite a short stroke for being 6'1" with armspan of 6'4". Tried to lengthen it a few times during warmup but the time didn't change and I was more spent afterwards. Not sure improving my SPL would make me a better sprinter.

    Breakout drill seems to be helping

    If I can make 5 x on that kick set, it would be a sure sign of progress.




    Drylands:

    Shoulders, triceps, abdominals

    5 vertical jumps with (4) bands (back started hurting)

    20 jumps from seated position with (4) bands resting 15 seconds between each jump

    Updated May 15th, 2014 at 11:39 PM by __steve__

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  19. Thursday, May 15

    by , May 15th, 2014 at 04:58 PM (The FAF AFAP Digest)

    Swim/SCY/Solo @ Pitt

    Warm up:


    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    100 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ

    5 rounds:
    10 x 25 @ 100 pace @ :40
    50 EZ @ 1:30

    R1&2 = fly, R3= back, R4 = breast, R5 = kick

    100 EZ

    5 x 50 DPS back with paddles

    Total: 3250


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

    I didn't want to kill it with a lot of AFAP work today bc I'm hoping the pool will be set up long course tomorrow. Still, I was plenty tired by the 5th round of the USRPT type set. And it probably has some value for long course 50s.

    Glad to see the Charlotte Grand Prix is on TV Friday and Sat nights!
    Categories
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-05/16/2013

    by , May 15th, 2014 at 01:58 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    2 X 200 3:20 3:00
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    8 X 50 kick 1:05
    Even 50's fast

    1 X 200--50 stroke/50 free-- 3:30
    1 x 100 stroke 2:00
    1 x 50 stroke 1:30
    Three rounds

    LCM

    2 x 100 free 1:45
    2 x 50 free--fast-- 1:15
    Three rounds

    WARM DOWN: 4 X 50 easy

    4350 Y/M
    Categories
    Swim Workouts