View RSS Feed

All Blog Entries

  1. Sunday, Feb. 5

    by , February 5th, 2012 at 08:53 PM (The FAF AFAP Digest)

    I took yesterday off as usual. But I did do 40 minutes of RC, elbow and scapular exercises, with an emphasis on the scapular area. Fun ... NOT!

    Today I hit the gym and did:

    Another 30 minutes of RC, elbow, scapular exercises
    Total ab machine, 130 x 4 x 15
    Explosive leg press, 270 x 4 x 10
    Leg extensions, 120 x 4 x 6
    Resisted lunges, 60 x 2 x 15 left/right, 15 front
    Leg abductors, 130 x 3 x 8
    Captains chair, 2 x 25
    Altitude drops, 10
    Knee tuck jumps, 10
    Lateral bunny hops over bench, 20

    Bike, 15 minutes
    Stretching, 15-20 minutes


    Didn't swim this weekend, which is fine. The pools were mostly closed anyway for a USAS meet and HS Regionals. The latter was fun to watch with almost every event won in an AAA time at finals. Sophomore star Janet Hu went a 53.7 100 back and 49.5 100 free. Sick fast.

    The only disappointing part of the meet was that the free anchor of Teen Fort's medley relay loafed to save herself for the next event. I was shocked and really pissed off; I've not seen anything that flagrant at a champs meet where team points matter. Two other girls were also in the next event, one in an earlier heat, and they swam fast. Her mother apparently told her to loaf. Wtf. I was also ticked because Teen Fort took some time off rowing and gave up going to the Mid Atlantic Erg Sprints to be with her team and swim at this meet. Her good deed was rewarded in part with an outright selfish and ethically dubious act. At least the coaches were displeased and are going to take some action. Personally, I think they should pull the brat out of the event she loafed the relay for. But I doubt that will happen.

    Go Patriots!
  2. 50-mile mark... yesterday's 6K

    by , February 5th, 2012 at 07:33 PM (Alex's swim journal)
    During my 6K continuous swim yesterday I crossed the first GTD milestone of the year: 50 miles.

    The 6K (6600 SCY) went pretty well, though I had technical difficulties. I don't normally like to wear swim caps, but I did today because I was looking for something that might help me preserve body heat as I get into my second hour in the water and my times start to slow with fatigue. But for whatever reason the cap (the GTD 50-miler cap from last year to commemorate this year's milestone) was getting in the way of my goggles and the seal kept breaking. Every time I would come off the wall into streamline the slightest nudge would have my goggles filling with water. At the hour mark I finally just took it off and then never had an issue with my goggles afterward.

    I mentally broke the swim into 1-kilometer segments; 1000 yards freestyle followed by 100 breast. I would then stop at each K to drink gatorade while treading water in the deep end. Note to self: take the energy drink in a water bottle with a nozzle next time... treading water and trying to twist off the cap was a real pain.

    My 1000-yard free portions were broken up between moderate 50s (or 100s) and easy 50s (or 100s) to help me keep track. My first three kilometers were just under 20 minutes each. I lost time while trying to drink, obviously. Finished the entire 6K in 2 hours, 3 minutes.

    Today I just swam a 1750... just enough to stay loose. Long warm-up (500 yards = 200 kick drills, no board, 100 free, 100 breast, 100 back), 5 x 50 on 1:00, then 10 x 100 on 2:00. I started off pretty stiff on the 50s and the first few 100s, but then was coming in at 1:43-45 pretty easily.
  3. Swimperbowl Sunday

    by , February 5th, 2012 at 05:44 PM (The Labours of SwimStud)
    Hit the pool with the masters crew today to pre-burn my gameday binge.

    Warm Up
    600 FR
    16 x 50 1:15 kick drill IMO 4x fly, 4 x bk, 4 x br 4 x fr

    5 x 100 FR Pull 2:00
    1 x 100 EX
    5 x 50 Pull 1:00
    1 x 50 EZ
    200 Pull

    5 x 100 FR swiml1:45
    1 x 100 EZ Pull
    5 x 50 Swim 1:00 I did 1 fast skipped, a 25 fast :r10 25 EZ
    1 x 50 BR fast
    200 Swim went 2:40...
    Got out
  4. Workout 2/5/12

    by , February 5th, 2012 at 04:11 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x (4 x 50)
    1: RIMO on :45
    2 + 3: Quarter's Stong FR on :45
    4: Kicking on :60

    3 x 150 Third's Stong FR on 2:00
    - Pull all with Buoy

    150 loosen and out
    (1800, 35 minutes)

    Just a quick swim after church today before going to the nursing home service. I didn't want to go too hard and be sweating the whole time once I got to the study.

    Tried to continue the theme of playing with speed and perceived effort. On the FR 50's I came in 33 on all, and then with the 150's I came in at 1:43.

    Feels like the mid season doldrums, but I do have eleven 100IMs for time this year. Oh well, back at it next week, after I play the part of tonight for the Patriots!
    Swim Workouts
  5. A Nice Day :)

    by , February 4th, 2012 at 10:24 PM (Swimming, Life, and Other Stuff!)
    Lately I've been doing "Workouts off the Beaten Path". I like the idea that I just print 'em off and go do 'em. These workouts are short, interesting, and for a different purpose each day.
    I've been swimming less yardage but trying to do what I'm doing as well as I can.
    I recently took 3 weeks off swimming with a bad cold/sinus crap and tennis elbow. I tried to run 45 minutes per day although it seemed to make the sinuses worse a couple hours afterwards. I think I finally came out of this funk.
    I must say living in the city hosting the "Superbowl" is lots of fun. Generally I really don't like pro sports at all, I think America would be much better off if everyone just got off their bums and moved versus sitting on the couch and watching "pro's" play sports. We've been down to Superbowl City a couple times, tried to creep celebs, plus just walk around and have fun with the zipline and other attractions (flash-mob included). I'm planning on biking down tomorrow after swim practice for bloody mary's and hanging out. I'm hopeful I can talk Marty into going with me and I'm hoping my daughter comes home in time. ( we are babysitting Kai tonight and it's her 1st night out since being a mom and she's down partying @ SB village)
    Today I had an easy but nice workout with the NASTI'S:
    *300 Free warm-up swim
    *4 X 50 Drill Free @ 1:00
    *4 X 50 Stroke swim @ 1:10
    *4 X 50 swim free @ 1:00
    *10 X 100 Free @ 2:00 (we were supposed to go all out and got an extra 1 minute rest @ 5)
    *8 X 50 Otter Kick @ ? (I did a straight 400 and didn't know interval)
    *4 X 25 all out free @ :30 no breathing (I took breaths since I'm a wimp
    *easy 400 coool down swim
    **52 minutes/2,800 zen workout
    Before Kai arrived I managed to have a mini shopping spree @ WHBM and Lululemon, lunch (w/a cosmo at The Kona Grill, and complete a short yoga/meditation session.

    Updated February 4th, 2012 at 11:08 PM by Bobinator (??)

  6. Saturday, 2/4/12

    by , February 4th, 2012 at 02:51 PM (A comfort swimmer's guide to easy swimming)
    SCY, Solo
    A bit of recovery today.

    Warm up/Transitions: (1300)
    500 choice
    - did free & back (of course!)

    2 x (4 x 50) 10-15 sr no fins
    1= 50 kick w/board
    2= 25 shooter (tight streamline dolphin underwater-kick front, side, back, side) + 25 kick
    3=25 fist drill + 25 free
    4= free, work turns

    4 x 50/10 20sr dive off blocks, power kick to 12.5y, fast breakout, then cruise (free, fly, or back)
    - was in lane wothout blocks & sharing so did these from a push. did fly, free, fly, back
    4 x 25 burst + cruise/30 Odds = stroke, Evens = free
    - for stroke, did back
    100 easy

    Distance Set
    1 X 400 Free/6:00 build (may use any equipment)
    - pulled with paddles, buoy and snorkel, went 5:25
    6 x 50/1:00 ds 3 to strong
    - free desc 40->36 each time
    1 x 300 free/4:30 build
    - pulled with paddles, buoy and snorkel, went 4:00
    4 x 50 stroke/1:15 ds to fast
    - backstroke, went 45->39
    1 x 200 Free/3:00 build
    - no equipment, went 2:45
    2 x 50 Stroke/1:30 Superman Strong
    - backstroke, went 39, 37

    Warm down: 4 x 100/10sr 25 swim 50 drill 25 swim

    Total: 3200 yards
  7. A lactate production day

    by , February 4th, 2012 at 02:46 PM (Mixing it up this year)
    I was hurti g before I started today and had a hot pool at 85 degrees. Still worked hard.

    The Verticle kick sets were brutal for me. The first t two times thru on the dolphin kicks I could only go 1 minute then took a rest for 30 seconds then 30 seconds more. The last time I just closed my eyes and kept kicking. I think I also got used to it.

    The free verticle kicks I was able to do fine. My free kick is getting better.

    600 free
    8x25@1:00 burst & cruise
    50 free

    3 times thru
    2 min VK dolphin then put fins on for next swim quickly
    100 @2:00 fly at 90% went 1:20, 1:18, 1:17
    100 EZ
    2 min VK free
    4x25@1:00 AFAP fly/back/breast/free fly felt by time I got to free I was so tired
    100 EZ
    6x25@:45 tempo kick held :30's for round 1-2 on round 3 went 3 in :28 last :25
    50 EZ

    200 EZ

    Total 2850 yards

    Will do weightlifting later today.
    Have a meet in Myrtle Beach next weekend.
  8. Shoulder stretching

    by , February 4th, 2012 at 01:57 PM (Maple Syrup with a Side of Chlorine)
    I have been reading about my fellow fish and shoulder problems. The New England Masters folks sent this email after the Harvard meet last year:
    Paul Edelman, NEM member, suggested that NEM-E-News send everyone the link below on proper stretches for swimmers. His brother, George Edelman, wrote a great article on stretching in the January/February 2010 Swimmer Magazine. Both his article and the video link below might come as a surprise to many veteran swimmers. But this link to a video of the shoulder warm up protocol is the protocol endorsed by USA Swimming.

    As early as Monday of this week I observed a very successful NEM member doing the stretches that are targetted for extinction in both the article and the USASwimming protocol, with a very distinguished coach looking on.

    Habits die slowly, but hopefully all of us can take a very serious look at stretches that are likely to help, and deal with stretches that either may not work for the intended cause or may be harmful.
    They note that it might take some getting used to, and I had to work up to them. Anyone else have some good links that we can check out?
  9. Workout 2/4/12

    by , February 4th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Team practice at Rec (scy)

    w/u: 150 free then into the practice:

    150 FR (build each 50)
    3 x 100 FR on 1:30 [held 1:07s]
    150 BK (build each 50)
    3 x 100 FR Pull with Buoy on 1:20 [held 1:12s]
    150 BK (build each 50)
    3 x 100 IM on 1:30 [1:12, :16, :19]
    150 BK (build each 50)
    Masters min (or two) rest

    200 choice ez [I kicked]
    400 FR neg split [I did it: 2:21, then 2:18 - open turn at the 200 mark ]

    50 ez
    ** Changed into new Yingfa suit for some 50 sprints off the block, with start instructions first (probably 2 minutes between each swim)
    - 50 FR: 24.6
    - 50 BK: 28.3
    - 50 Fly: 28.9

    150 ez w/d
    (2600, 65 min)

    I intended to swim the whole 90 minutes today, but Men's Breakfast this morning ran late. Actually, I ran late, but it was good as I haven't been able to talk to my buddy John in a while - his wife moved to FL and his daughter and family (including granddaughter) moved into his house. We might try to get some racket ball in soon - John was really a great help for me after I accepted Jesus Christ as my Lord and Savior twelve years ago, and we share some of the same struggles in life. The other guys were fighting over doctrine, so we just talked - good stuff.

    Anyways, I hopped into the pool on at the end of the first 100's in the main set, so started right in. Interesting changes with time and perceived effort for the swims, and I used the 150 builds to stretch out a bit and work SDK's off the wall (was up to 5 on all walls, so that is good for me).

    I was happy with the 400 - I went out a strong pace then really cranked the last half. I was hoping to get in the 3 x 300 test set today, but that will have to wait for later in the week.

    So I squeezed into my new suit - says size Large but it sure ain't "American Large!" Tim and James suggested I try it out in practice, and it felt like it was holding me higher in the surface. Really cool! For comparison, that is almost the same time in the free, and a second or two off in the back and fly from the WCWC meet two weeks ago. In practice. After a hard 400. Water temp 85. That's why those times got the banana.

    Plans for today? I probably should swim again at lap swim, but I am going to hang around the house. My son's school is having a Soup and Sundae buffet to support the older kid's mission trip in the spring so we'll head there this afternoon. I had an ultra tax session yesterday and filed my taxes so I think I will work on my daughter's and my sister-in-law. Somehow I have been bestowed the title of "give Mike your w2's, he'll do them" around here - I really don't mind, and it helps out my family so it is all good.

    Updated February 4th, 2012 at 02:14 PM by rxleakem

    Swim Workouts
  10. Like a band of gypsies...

    by , February 4th, 2012 at 12:45 PM (Alex's swim journal)
    Brakes fixed, car back on the road! After towing it over for a second opinion, the 17-year-old junker is back on the street for only a $133. Phew!
    [nomedia=""]Willie Nelson / On The Road Again - YouTube[/nomedia]

    Celebrated last night by driving it over to the Y and swimming a couple of miles. Pretty good work out for me. I wanted to do something a little tougher because I missed Thursday's swim, but I didn't want to push too much because I've got my weekly long swim today (6K? We'll see...). I incorporated a broken 1650 I've been wanting to do from one of Mallory Mead's OW workout threads. The rest of the workout I just made up on the spot:

    300-yard warm-up (mostly free, some drill and breast).

    Broken 1650 (275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25--:10 rest after each step) = 29:37 [27:57 after subtracting the rests].

    350-yard recovery swim (breast, gliding, back)

    10 x 100 on 2:00 (moderate; consistently swimming 1:45s alternating easy 50s, :55, with harder 50s in :50)

    200 cool-down (50 each: free, breast, back, fly).

    True story: I almost never do fly, mine is so sad, so when I finished my workout with 50 fly I looked up at the guard and said "Man, my fly sucks" and he said "you were doing fly?"

    No dolphin kick... will have to work on that.
    My 1650 was a little slow for my taste, but I may have lost count and done an extra lap at some point. With a 1750 time around 28:00 I would expect my 1650 to be closer to 26:00-26:30. But I'm ok with this for now, because I'll need the extra oomph to get me through the last 1000 yards of my long swim today.
  11. 02.04.12 Saturday workout

    by , February 4th, 2012 at 11:59 AM (Pete's swim blog)
    Swam w/ Dave and Dave at the Huntsville Nat. Pool temp down to 79 for a meet this weekend. It was nice! Wore my Nike jammer without a drag suit. Did more than I wanted to but I think I learned a lot today. Hopefully it will be useful at the meet.


    400 warm up

    8 x 25 kick w/ fins underwater - :40 I could only make 3/4 of the way. We were in the 3 1/2 foot deep section. On the first one, I went too deep and my back literally stuck to the bottom of the pool. Came to a complete stop. Dave saw it and started laughing. That blew his underwater 25 as well. We never quit laughing enough to recover our breath.
    200 Kick w/o fins
    200 Kick w/ fins

    8 x 50 - 1:00 Easy/Hard IM order

    3 x 200 pull - 3:00 DPS, bilateral breathing

    8 x 50 - 1:00 choice. Start/finish in middle of pool. Work walls. Brook helped a lot here. I'm not tucking my head enough on flip turns. Worked on that a little. Need to quit pulling my head up early on breaststroke turns. Found I was sweeping my left arm back (instead of pulling it straight back) on br truns as well.

    100 Cool down.

    (2500 total)
    Swim Workouts
  12. Another of the HIT workouts

    by , February 4th, 2012 at 01:29 AM (A comfort swimmer's guide to easy swimming)
    Friday, 2/3/12

    SCY with swim buddy

    Warm up (1000)
    300 choice
    6 x 50 kick @ 1:10

    4 x (4 x 25) @ :40
    1 = drill 2 = build
    3 = EZ, fast 4 = cruise

    Lactate Production Set (1100)

    Drop Down Superset:
    3 x through:
    (was supposed to do 4 rounds but didn't have enough time with the one hour lap swim time available. 3x through was painful enough!)
    25 AFAP @ 1:00
    50 @ 100 pace @ 2:00
    100 @ 200 pace

    -- 5:00 rest between rounds, 200 EZ during rest period
    - was consistant on this: 25's were at 14. 50's were :32 and 100's were1:08

    Warm Down (200)

    4 x 50/1:00 ez

    Total: 2300 yards
  13. Friday Feb 3rd

    by , February 3rd, 2012 at 08:23 PM (The Labours of SwimStud)
    Warm up:

    600 FR/BK by 100
    8 x 25 burst + cruise @ 1:00

    LP Set:

    3 x through:

    2:00 VK dolphin kick straight into (or short break to get on fins as quickly as possible and check clock)
    1 x 100 fast stroke/90% @ 2:00 (2 x BR 1 x 50 FL/50BK)
    100 EZ
    2:00 VK
    4 x 25 AFAP @ 1:00
    100 EZ
    6 x 25 tempo kick w/board or fast shooters @ :45
    50 EZ
    Fins on Round 3 only

    100 EZ

    I credited myself about 800-900 yards of swimming for the VK. I also dislike fly with fins...throws off my rhythm but maybe I should keep at it to see what I can learn from it. I thought the 50FLY/50BK is a good 100 for me to practice though as it's my weaker half of the I may add that more often into my rep.
  14. Friday, Feb. 3

    by , February 3rd, 2012 at 04:37 PM (The FAF AFAP Digest)

    Warm up/Transition:

    600 various
    6 x 25 shooters w/fins @ :30
    5 x 50 free w/paddles @ :50
    5 x 50 torque drill w/paddles @ 1:15
    50 EZ
    4 x 25 kick w/board
    odds = build
    evens = easy

    Speed Sets:

    10 x 25 burst dolphin kick to 15 m + cruise @ 1:00
    -- 5 back, 5 belly
    100 EZ

    10 x 25 burst speed play to 15 m + cruise @ 1:00
    -- 5 fast hands breast, 5 fast doggy paddle
    100 EZ

    3 x (broken 100s IMs AFAP w/fins + 200 EZ)
    -- broken at 50 & 75 for :15
    -- out in 23 on all of them, 23 high on 3rd one
    -- 48/48 high/49

    Total: 3000

    ART, 30 minutes


    So glad I had an ART appt today as my left shoulder/lats/scapular area is hurting. He worked it over good. My left side is naturally weaker and the tendons are very loose. Lifting keeps the muscles activated and strong, and helps hold the tendons in place. Without that, they cause me pain. More scapular/thoracic stabilizing for me. Groan. He told me to check out Gary Cook's exercises.

    It occurred to me that substituting kicking does not necessarily mean less shoulder related pain for me. I spend an enormous amount of time in a streamline position in the water. That seems to really stress the lats/rhomboid areas.

    I was looking at the PV meet schedule today. They've added a meet on March 3 in Warrenton. As much as I'd like to see Geek and the Greensboro pool, I'll skip the travel and swim at this meet. I think I may do all four 50s. Two weeks later is the Albatross meet where I'm tentatively planning to swim the 50 back/100 IM/50 free.

    Normally, I would be due for a recovery week next week. But without the upper body lifting, I'm not sure I need one. That tends to be the most fatiguing aspect of my training.
    Swim Workouts , ART
  15. Sarasota Y Sharks Masters 5:30 AM Workout -02/06/12

    by , February 3rd, 2012 at 04:13 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20
    4 X 150 2:30
    4 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick 4:15
    8 x 50 kick 1:00
    8 X 25 kick :45
    25's: 12.5 blast free kick/12.5 easy swim
    1 X 100 swim

    12 X 50 1:05
    Alternate easy-build-fast
    IM'ers: 3 of each

    1 X 50 easy
    1 X 200 @ race pace-choice
    1 X 50 easy


    1 X 400 free 6:00
    4 X 100 1:30
    1 X 300 4:00
    6 X 50 :40
    1 X 200 2:30
    4 X 50 :35


    1 X 400 IM 7:00
    4 X 100 IM 1:45
    1 X 300 IM 5:00
    6 X 50-2fly/2back/2breast 1:00
    1 X 200 IM 3:15
    4 X 50-1 of each IM order- :50

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  16. February 3, 2011

    Warm-up (1400)
    4 X 100 free @ 2:00 DPS (1:18 - 1:21)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:50 DPS (1:14 - 1:18)
    100 drill - 25 left arm, 25 right arm, 25 scull + kick, 25 swim
    4 X 100 free @ 1:40 DPS (1:12 - 1:15)

    Kicking (900 set / 2200 total)
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 dolphin on back w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45
    6 x 50 flutter w/fins @ 1:00 odds as fast a possible , even easy
    4 x 25 underwater SDK w/fins @ :45

    Main Set (2200 set / 4500 total)
    pull with buoy but no paddles, breath every 5 strokes

    4 x 200 @ 2:55
    50 easy, DPS

    3 x 200 @ 2:50
    50 easy, DPS

    2 x 200 @ 2:45
    50 easy, DPS

    1 x 200 @ 2:40
    50 easy, DPS

    Wrap-up (500 set / 5000 total)
    6 x 50 hypoxic @ :20 rest
    breaths taken per 25 - 1: 0,0 2: 0,1 3: 0,1 4: 1,1 5: 0,1 6: 0,0
    200 easy

    * 5000 total *

    ************************************************** **********

    I don't know what was different today, but this workout felt really good! I was a bit nervous about the last couple of 200 intervals, but went sub 2:40 on all of the 200s without killing myself. I did get leg cramps in three of them, but I was able to continue after 20 seconds or so of stretching. Nice to feel like I am finally starting to get in shape after 30 years of little or no exercise!

    I do need to wean myself off of the pull buoy. I wasn't planning to use it for the 200s, but I could feel twinges of cramps in both legs and feet after the kicking so I decided to use it. Today it was probably just as well that I used it, but one of these days I will do an entire workout without it.
    Swim Workouts
  17. Workout 02/03/12: the battle must be won

    by , February 3rd, 2012 at 01:50 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick
    - 4 x 100 FR Pull with buoy on 1:20

    then ...
    -100 kick
    - 4 x 100 build a 100 fly (but I swam an IM on the last one - went 1:11.21).

    1 x Noah's Ark pull with buoy
    100 w/d
    (2700 yards, 45 minutes)

    Well, that swim on Wed am did not happen - had a sleepless night before and hit snooze. It's been a busy three days at work, even with the warm temps here in VT - lots of ear aches and even some flu. Happy to have the weekend off.

    Today's practice was not very motivated at all, and there were up to six people in the lane with me at times so I took it easy. I will be getting in good practice tomorrow with the team as we will get in a good workout the first hour, then run some sprints for the final 30 minutes. Should be fun!

    Oh, did you guys catch this story?

    Updated February 3rd, 2012 at 02:00 PM by rxleakem

    Swim Workouts
  18. Finally back to 5000 LCM in a workout 02/03/12

    by , February 3rd, 2012 at 11:50 AM (Workout Swimmer)
    Just realized yesterday AM that I have gained at least 4lbs since Christmas. Or the New Year, whatever. I personally believe this is due to a) eating too much junk food; b) having a job where I sit on my behind all day long; and c) workouts having been cut down to one hour. I need to reverse this quickly! I am swimming a little bit longer in the AM, but it is difficult to swim all by myself (literally, sometimes I am the only person in the pool) with a clock to help me pace myself properly (guess I need to dust off my Tempo Trainer), especially knowing that I have someone I have to take somewhere by 8am before I go to work myself. Be that as it may, I have committed myself to a) no carbonated drinks until Easter - starting "Lent" earlier this year, I guess, b) swimming an extra 1000 minimum in the mornings, even if it is just a straight swim, c) dusting of my bicycle to "cross train" on my days off.
    Wednesday's workout:

    600 back/free
    3 x 200 pull on 3:15
    3 x 100 quality kick on 2:00 (w/zoomers)
    5 x 100 on 1:40, descend 1-3, 4 mod, 5 sprint - pathetic, but true: my "sprint" was the same speed as every thing else
    100 easy
    3 x 300 breast/free by 50's on 5:30
    200 "cool down" (kids got out here)
    500 pull w/paddles
    500 pull w/out paddles

    Total: 4200 LCM

    Woke up with minimal pain in my elbows this morning - wore the "compression sleeves" anyway. Pleasantly surprised to see Jennifer, & Chuck there, and some kid named Tommy who's 22/23 years old. Today's workout:

    800 back/free
    800 pull
    400 kick (75 fast, 25 easy)
    12 x 100 on 1:40 last 6 pull (kids got out here)
    200 easy
    300 breast/free
    200 pull no paddles
    300 breast/free
    200 pull no paddles
    300 breast/free
    200 pull no paddles
    6 x 50 on 1:00 w/paddles & fins
    Total 5200 LCM

    Went really easy on the last 3 200's pull, was sort of tired.

    Updated February 3rd, 2012 at 11:54 AM by Celestial (complete)

  19. LCM distance day

    by , February 3rd, 2012 at 09:45 AM (Mixing it up this year)
    I am sore from this one but it was a good one. I did set my heart rate up too high during my last 400 but I just pushed thru it and it returned to normal in :30 sec.

    10x50@1:00 free
    500 free kick w/zoomers every 3rd 25 fast
    10x50@1:15 fly drills w/zoomers 1-5 stoneskipper 6-10 scull
    2x400@8:00 free w/paddles & bouy went 6:24 and 6:03
    200 free w/snorkle kick from 15m mark into and out of wall

    Total 2500 meters
  20. 02.03.12 Friday workout

    by , February 3rd, 2012 at 09:14 AM (Pete's swim blog)
    Swam w/ Dave, Dave, Dave and Roger. Pool temp 83. Wore my Nike jammer. No drag suit.

    Taper continues. Felt like a sprinter's workout today. Lots of rest in between hard swims. Overall, it was good and I'm optimistic about dropping time in just about every event. I'm growing my fingernails out again. Decided not to do it again after last year but I can't help it. I've got 1/8" to 1/4" past each fingertip so far. Can't hurt. Actually it does hurt. Not sure I can take it for another week.


    400 Warm up

    4 Times through
    * 50 Free - :50 no breath on first 25
    * 50 Kick - 1:10 descend
    No breathers hurt bad. As I got to the wall, my lungs felt like they would explode but I still had to do a flip turn. Oddly, as I turned, it got better. Then as I stretched out to streamline, the pain came back. Ouch!

    Lots of rest
    4 Times through
    * 50 Free - 1:00 descend
    * 50 Kick - 1:10
    Descended :35 down to :27.5. Bit surprised at the :27.5. I probably pushed off a second or so early.

    50 Easy + lots of rest

    5 x 100 - 3:00 Maximum sustainable pace
    Went 1:02.5, 1:02, 1:01.5, 1:01,5, 1:01. First one felt great. The rest felt progressively worse. Very surprised to hear Roger calling lower times. Supposedly, the second 100 is comparable to the second 100 of a 200 in a meet. So, if I can go out in :57 for my 200 free, I've got a half chance at breaking 2:00.

    200 Cool down

    (Total 1950)
    Swim Workouts