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  1. Week 79 - Friday

    by , April 4th, 2014 at 11:06 PM (After a long rest)
    I was still very tired this morning but had a good nights sleep.

    Warm up
    400 swim with snorkel
    10x50 catchup on 45

    Main sets
    8x100 with snorkel on 1.30 swum drill swim by 50
    6x(2x50 kick AFAP with fins on 50, 25 underwater on 40, 25 AFAP no breath)
    100 easy
    4x(100 free on 1min, 75 IM no free on 55, 50 back on 40, 25 free AFAP on 40)
    200 easy
    16x25 on 25 holding 500 pace

    Warm down
    200 easy

    Total 4500scy

    The 50s with fins I was holding 28-29s and on the AFAP 25 I held 10-11s. The 100-75-50-25 was really hard and I was touch and turn upto the 50 and then got about 25 seconds rest before going again. I was holding 58s on the 100s, 53-54 on the IM, 32 on the 50 and 12s on the 25s. On the 16x25 I was holding 14s to my feet. Despite being physically tired throughout todays workout I felt strong.
    Categories
    Swim Workouts
  2. Taper Workout for my LMSC Champs meet:

    by , April 4th, 2014 at 05:50 PM (Fast Food Makes for Fast Swimming!)
    Here it is:

    Warmup / get the heartrate going:
    Changed the two drive belts on my car, one for the alternator and the A/C, the other for the power steering and water pump. The first of the two was about to dump me out along the highway this weekend had I not noticed the problem yesterday. Luckily I have the time and skills to get them done.

    After that, keep it going with a moderate main set:
    Went to the '83 Toyota pickup that's been up on jackstands for a couple days, and got the brake cylinder changed that had burst on the rear right wheel. Also got the brake lines purged and everything back and running, as well as changing the snow tires back to regular tires. I had these on from my last trip to Seattle when I got snowed it at the Kirkland masters meet.

    Not bad, two cars in one morning, and a grand total spent of $55. $35 for the belts, $12 for the brake cylinder, and $8 for the brake fluid. Not bad for a do-it-yourself guy. Way better than going to a mechanic, which I've still yet to do.

    Cooldown:
    A day of work from 2:30-11:00pm or so. At least the plant is on a 'shutdown shift', meaning they're ending production for the week, so we'll only run the stuff about 1/2 the day, then change a few bearings or other things, plus tear down the plant for the cleanup crew later tonight.

    What a hell of a taper day!!! I did get in 1,200 yards yesterday morning, which is plenty.
    LMSC Champs this weekend, 1000 Free, 200 Free, 200 IM on Saturday, 1650, 200 Fly, 500 Free on Sunday.

    I also signed up for the PNA Champs/NW Zone Champs today (final day to sign up). I found out yesterday that I won't be working on Saturday next week (the 12th), so I went for it!!
    400 IM, 200 Fly, 50 Fly(in the 50 Free event), 100 IM, 1000 Free
  3. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/07/2013

    by , April 4th, 2014 at 02:20 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    2 X 250 4:00
    2 X 100 1:40

    1 X 400 choice
    Rest :20 @ 200--fins optional

    4 X 50 kick 1:15
    1 x 100 swim

    4 X 75 1:20
    75 perfect stroke/25 fast

    6 x 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    CHOICE OF FOLLOWING SETS: PICK ONE

    Sprint/Middle distance:
    10 x 50 1:20
    odd: perfect stroke
    even: descend 2-4-6-8-10 to fast

    OR

    Distance:
    14 X 50 1:00
    odd: perfect stroke
    even: race pace (1000 or 1650)

    WARM DOWN: 4 X 50 easy
    Categories
    Swim Workouts
  4. Week 2 of Taper - LCM and NO fly set

    by , April 4th, 2014 at 09:15 AM (Mixing it up this year)
    Today was just nice and easy with a few sprints. Did not feel bad but did not feel good either.

    500 free
    500 free kick w/zoomers
    5x100@2:15 back went 2:01, 2:02, 2:02, 2:02, 1:59 not good
    2x200@4:00 free w/snorkle & bouy rt shoulder clicking a little during recovery portion so working on adjusting stroke to get rid of issue a more fly like recovery seems to work better
    400 free kick w/zoomers
    8x50@1:15 IM order 15m sprints from push then EZ free to end
    200 free EZ

    Total 2700 meters
    Categories
    Swim Workouts
  5. Week 79 - Thursday

    by , April 3rd, 2014 at 07:32 PM (After a long rest)
    I was very tired this morning and still stiff. I am guessing my stiffness is partly this past weekend and mostly yesterdays workout. Today we did a long warmup and then some pace work. We did a lot of yardage in a shorter amount of time than usual today.

    Warm up
    3x(2x200 on 2.40 with snorkel, 3x100 on 1.30 swum 25 drill, 25 free, 25 kick, 25 free)

    Main sets
    12x100 on 1.05
    16x50 on 1 min, odd 50s 1 through 8 at 500 pace and 9-16 200 pace, even 50s perfect stroke

    Warm down
    200 easy

    Total 4300scy

    I hurt more than I should have in the warmup and never really got loose. Despite the 12x100s hurting pretty bad I finally loosened up and held 1.01-1.02 throughout. The odd 50's at 500 pace i was holding 28 mids to a touch, and on the 50's at 200 pace I was holding 26-27's to the touch.
    Categories
    Swim Workouts
  6. Workout 04/03/14: evening

    by , April 3rd, 2014 at 07:26 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with Emma and her continuing dental saga. She had five extractions and bone grafts in prep for four implants. Please pray for her recovery and pain to be small, and for the rest of the plan to work out as the dentist has suggested. We're believing that God will take care of all the details, especially the financial part.

    Quick swim before my college class tonight:
    200 Fr/200 Bk/200 IM drill
    2 x (with dorkel)
    - 100 kick
    - 150 pull
    16 x 25 on :30
    - odds easy Fr, evens = FAST IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------

    More or less just trying to finish last night's workout since I have not been making time for the pool as of late.
    Categories
    Swim Workouts
  7. Thursday, April 3, 2014

    by , April 3rd, 2014 at 05:39 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 65%, 81 water

    Although I have not blogged my workouts this last month, I have been swimming. About three sessions per week I have been doing all freestyle workouts as some variation of what I did today:

    Warmup
    200 REV IM
    400 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    400 FR tempo DPS as 16x25 on :30
    *17s/16s, RI...
    12x50 FR on :50
    *34s/33s, RI...
    3(4x50 FR on :50, 2x100 FR on 1:40) w/snorkel
    *50s-34s/33s/32, 100s-1:09s to 1:07s,
    ---1:00
    2(200 FR on 3:00, 2x100 FR on 1:40, 4x50 FR on :50) w/buoy, agility paddles, tube
    *2:23, 1:09/1:08, 34/33/33/32, 2:20, 1:08/1:08, 34/33/32/31
    ---1:00
    3(200 FR on 2:40, 2x100 on 1:20) w/fins
    *200s/2:08-2:06, 100s/1:03-1:02, 50s/30-28
    ---:30 rest
    10x100 FR Steady on 1:30 w/snorkel, agility paddles, fins
    *1:01-:59

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    Comments
    When swimming without equipment, target pace is 1650 goal time of :35/50 or better. Main emphasis is about 5000 yards of approximate race pace effort for OW 5K swim. Sometimes I will do some straight FR swims of 40 to 90 min and for the structured sets I keep the repeats mostly between 25 to 150 yards. 200s will be included more often when/if I am able to hold 200s at/or under 1650 pace with :40 to :50 rest.

    To keep maintaining some speed and feel for the strokes I do workouts like this one two times weekly on alternate days, or a weekend session.

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4-6x25 FR Hypoxic-0 85% HR rest *12s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10 (on a good day)
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    More often this workout is harder and takes more recovery than the 5K set.

    Updated April 3rd, 2014 at 05:48 PM by fdtotten

    Categories
    Swim Workouts
  8. 04|03|14 LCM

    WARMUP
    500 various, F, S

    SET I
    50 free fast for time, S
    • 32 flat, pushed

    450 easy various, S, F

    SET II
    50 FK for time, S (50 easy)
    • 44 mid PB

    4 x 50 FK on 1:30, S
    • 1:06, 1:12, 1:14, 1:08

    SET III
    40 x 20M free on 0:30 [push off + 2 sprint strokes and flip (~10m out), easy kick back]

    Another awsome day outside, was feeling motivated so I drove the extra 10 min to the LCM pool to make an attempt on a FK50. I took freestyle kicks instead of dolpin kicks off the wall for the 50FK (for time), which are faster for me. It was accomplished without board and with snorkel, and it did hurt near the end.

    Updated April 3rd, 2014 at 05:38 PM by __steve__

    Categories
    Uncategorized
  9. Thursday, April 3

    by , April 3rd, 2014 at 03:24 PM (The FAF AFAP Digest)
    Swam around 1300. Did a couple forward starts with 100 pace SDKs working on gliding before kicking. Did a couple free flip turns with 9-10 SDKs, as I'm hoping to do in 50 free. Driving down to VA tonight after Lil Fort's track meet.

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

    Zones psych sheets, timeline, results: http://www.patriotmasters.org/ColoniesZone2014.htm
    Categories
    Swim Workouts
  10. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/04/2013

    by , April 3rd, 2014 at 01:23 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 600
    Break :20 @ 200's
    Fins optional

    6 X 50 kick 1:15
    1 X 100 swim

    4 X 50 1:20
    descend 1-4--#4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks--sprint 20 yards

    $$$ RACE PACE SWIMS $$$
    1 X 50 blocks
    1 X 100 easy
    1 X 50 blocks
    4 x 50 easy swim down
    Categories
    Swim Workouts
  11. Wed 4/2/14

    Had a late work appointment so I missed part of practice. They had added some chemicals to the pool and all of the fumes where on top of the water making it tough to breathe on the fast stuff. Thanks! #swimmerproblems.

    Hopped in late for this....
    900 kick with fins done as
    -50 on side
    -50 BK blast
    -50 dolphin on back
    -50 BK blast
    -50 on side
    -50 back cruise

    100 swim

    4 x 200 pull @ base descend

    100 swim

    4 x through
    200 non free cruise
    r/30
    4 x 50 free sprint @ 45
    r/60

    Hot tub warm down

    In and out.
    Categories
    Uncategorized
  12. Week 2 Taper almost done - and an evil day today

    by , April 3rd, 2014 at 08:44 AM (Mixing it up this year)
    That old breaststroke came back today. My knee is feelling better than it has in a while.

    500 free
    500 free kick w/zoomers
    8x25@:40 breast pull w/zoomers
    8x25@:40 breast accordian drill w/snorkle
    8x25@:40 breast scull w/snorkle barely made these
    500 breast kick w/br fins
    8x50 from block 15m sprints IM order
    300 free EZ

    Total 2800 yards
    Categories
    Swim Workouts
  13. Wednesday, April 2, 2014 5:30-6:30am

    by , April 2nd, 2014 at 11:52 PM (Fast Food Makes for Fast Swimming!)
    Warmup
    500 Free
    6 x 50 Flutter Kick w/ board @ 1:00
    5 x 100 Free Pull @ 1:20 (held 1:11-1:12s)
    6 x 50 Flutter Kick w/ board @ 1:00
    (1600/1600)

    10 x 50 Fly 1 arm drill w/ short fins (5 long SDKs off each wall)
    last one Fly swim cruise (went :31)
    (500/2100)

    125 Free Pull @ 1:30
    100 Free Pull @ 1:30
    125 Free Pull @ 1:30
    100 Free Pull @ 1:30
    50 scull EZ
    (500/2600)

    500 Flutter Kick w/ board

    ---------------------------------
    3100 Yards


    I just checked out SwimPhone for my champs meet this weekend. 55 people entered, and only 2 lucky souls in the 200 Fly. Me and someone else. I wonder who's going to be with me. At least it'll be 2 of us suffering our way through the race!!
  14. Workout 04/02/14: evening

    by , April 2nd, 2014 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was treated to an eight hour Interal Audit at work, with low staffing, on the first of the month, which happened to be April 1st. Boo.

    Quick workout tonight:

    200 Fr/200 Bk
    8 X 50 kick on :55
    - 4 Fr, 4 Bk
    4 X 100 on 1:25
    4 X 50 BK on :50 Quarter's Strong
    4 X 50 FR on :50 b/c
    100 loosen
    Solo/Rec/1700 yds/30min)
    Categories
    Swim Workouts
  15. 04|02|14 SCM

    Gosh, this SCM pool is sooo tough to motivate myself in. Nonswimmer poolmates, cloudy water, my overusage of it (perhaps 280+ times a year). But it's convienient.

    WARMUP
    20 x 25 free, S on 0:30
    • 20's

    DRILL/KICK
    15 x 50 on 1:00 as 25 drill / 25 kick, F
    • drill was one arm fist on a BR, L, R, BL air schedule / easy kick on back




    Drylands
    Snatches with added band resistance (jump kit) 4 x 4 reps

    • proped barbell about 14" off ground on starting position to keep back happy
    • worked up to 4 bands and 85lbs

    pushups with added band resistance 4 x 10 reps

    Updated April 2nd, 2014 at 10:15 PM by __steve__

    Categories
    Uncategorized
  16. Sarasota YMCA Sharks Masters 5:30 AM Workout-04/03/2013

    by , April 2nd, 2014 at 02:30 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Taper workout---1 week out
    SCY
    WARM UP:
    3 X 250 4:00

    1 X 800
    Choice/fins optional
    Rest :20 @ each 200

    6 X 50 kick 1:15

    6 x 50 1:15
    1-3: perfect stroke
    4-6: descend to fast--#6 @ 100%

    3 x 100 2:15 (breast: 2:30)
    Swim @ 85/90%

    WARM DOWN: 4 x 50 easy
    Categories
    Swim Workouts
  17. Week 79 - Wednesday

    by , April 2nd, 2014 at 01:55 PM (After a long rest)
    My wife finally got to see her dentist yesterday and they fixed the problem with her crown, but her face is now literally black and blue. She was given some pain killers which worked for a few hours but she had a horrendous night of sleep. Me on the other hand, I had a great night of sleep and woke feeling guilty because of this.

    Todays workout was REALLY tough and almost half of it was swum as best average. By the end of this I was literally holding onto the gutter trying not to be sick.

    Warm up
    400 free with snorkel
    8x50 catchup on 45

    Main sets
    10x50 free on 40
    8x100 kick on 2mins best average
    200 easy
    6x50 drill on 1 min
    8x100 free on 2mins best average
    100 easy

    Warm down
    12x50 drill on 1min

    Total 4000scy

    The 10x50s I held 31s and used this as a transition set. They felt harder than usual today for some reason but I got my heart rate up . I held my best masters times on the kick set going, 1.17,1.18,1.18,1.18,1.19,1.18,1.18,1.17 for a 1.17.9 best average. Prior to this as far as I can see my best was 1.20. The 8x100 free set was brutal. i felt great through the end of #3 but then hurt really badly the rest of the way and in fact at #5 thought we were on #6. I went 54,55,55,56,56,58,57,56 for a 55.9 best average which again I believe is the first time I have gone under 56 on this set. I am not sure what I could have done to feel less crappy on the second half of this set. The weird thing was that it was not just my legs but rather my whole body. I was fine through the first 50 on most of the back half but locked up earlier and earlier as the set went along. I am jazzed about the best average but this hurt worse than any set I can recall doing as a master. All other sets were swum as a recovery. I am going to feel this workout for a few days!!!

    The coolest thing for me today was seeing my team mates(there were about 7 of us strung out across multiple lanes swimming the same sets) all have best times in these sets too. We had a great training group today and it was a lot of fun all of us swimming the same set on the same send offs. I suspect most of my team mates will be feeling this workout for a while too. Way to go RAM!!
    Categories
    Swim Workouts
  18. Wednesday 4/2/14

    Wednesday 4/2

    AM only SCY

    2x
    300 swim
    4x75 @ 1:20 k/dr/under H2O kick w/ fins
    4x100 @ 1:15 swim w/ paddles + snorkel

    8x50 @ :50 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    8x50 @ :45 AE focusing on DPS
    400 @ 4:50 SMOOTH pull w/ buoy + paddles + snorkel
    6x50 @ :40 AE focusing on DPS
    300 @ 3:30 SMOOTH pull w/ buoy + paddles + snorkel

    2x
    4x25 @ :10 rest scull w/ snorkel
    8x25 @ :25 AE FR kick w/ board
    4x25 @ :10 rest scull w/ snorkel
    200 @ :30 rest FAST FR kick w/ board (2:53, 2:46)

    200 EZ

    Total: 5600

    That 2:46 200 kick might be the fastest I have ever kicked a 200 freestyle in my life. I was surprised at my speed considering I lifted legs last night!
    Categories
    Swim Workouts
  19. Tuesday 4/1/14

    Tuesday 4/1

    PM only SCY + weights

    Swim:

    300 swim
    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    8x25 @ :40 V.S. I.M.O.
    100 EZ

    2x
    50 @ :40 FL
    100 @ 1:20 FL/BK
    150 @ 2:00 FL/BK/BR
    200 @ 2:40 I.M.
    100 @ :30 rest I.M. kick w/ board

    3x
    25 @ :20 FL
    50 @ :40 FL/BK
    75 @ 1:00 FL/BK/BR
    100 @ 1:20 I.M.
    4x25 @ :10 rest scull w/ snorkel

    250 EZ

    Total: 3500

    Weights:

    3x10 RDL (60, 70, 70)
    3x10 back squat (95, 125, 125)
    3x10 single leg curl (30, 50, 50)
    3x10 single leg extension (50, 70, 70)
    3x10 glute (70, 90, 90)
    3x15 hip abductor (90)
    3x15 hip adductor (90)
    2x(3x10) "empty cans" (5, 8)
    Categories
    Swim Workouts
  20. Week 2 and losing weight during taper

    by , April 2nd, 2014 at 09:17 AM (Mixing it up this year)
    If I am loosing weight taper is going good. Now I have to force myself to eat enough to maintain.
    Felt strong today

    500 free
    500 free kick w/zoomers
    5x100@1:45 free at pace went 1:28,1:26,1:24,1:24,1:24
    400 IM fly drill pull back kick breast swim free
    4x100 free drills w/snorkle
    200 kick
    4x50 IM order from block 15m sprint
    3x100 odd free even back
    100 kick

    Total 3100 yards
    Categories
    Swim Workouts