SCY@Fort Myers Aquatic Center
Air temp of 66, pool at 81, 100% water clarity.
Sunny skies with humidity at 63%
6x50 FR K on 1:00 desc 1-3,4-6
4x75 FR P on 1:10 desc 1-4
8x25 FR S on :30 desc 1-4,5-8
3000 FR Ladder Swim on 1:30/100 base interval; 100-200-300-400-500/1 min rest/500-400-300-200-100
Up ladder - desc pace 100 - 500/Down ladder - 500#2 (@/faster 500#1), desc pace to 100
Up: 1:10, 2:17, 3:22, 4:28, 5:37Down: 5:36, 4:25, 3:16, 2:09, 1:02
1000 BK Swim w/paddles, fins
Steady state swim
10x50 FR on :45
did 1-5)32-29, 6-7)31-29
Warm down: 100 EZ
Had to swim SCY at FMAC over LCM at FGCU this morning due to only possible way to get a workout within our family activities but not swim at the community pool again.
Warm Up - Pace work to get ready for Set 1.Set 1 - In this ladder swim, going up the ave 100 pace must be faster each swim to the 500, then the 500 starting down must be at/or faster then first 500 with each swim to the last 100 descending in ave 100 pace.Set 2 - Paddles/fins steady state backstroke is fun and fast, really works the legs.Set 3 - Working to build up more speed in Freestyle.
One last swim for the year. Here's what I did (3300 SCY/65 minutes):
400 free on 8:00 (7:00)
4 x 100 on 2:00 (1:28-1:30)
4 x 50 on 1:00 (:39-:40)
10 x 100 on 1:50 (alt. pull/free: 1:30-1:35/1:25-1:27)
4 x thru 200 free + 50 back (200s were in 3:05-3:15)
100 breast on 2:30 (1:50)
100 IM on 2:30 (1:38)
100 EZ free
Yesterday was an easy day after the 7200-yard effort on Saturday, I did 2400... 400 warm-up free, 400 in back stroke drill and practice, 400 in breast stroke drill and practice, 400 pull and free w/ fins, 400 in butterfly practice (200 Dolphin kick drills, 8 x 25 fly), 400 cool-down (75 back, 75 br, 50 kick, 200 free). The dolphin kick is getting easier, but DOMS is definitely becoming more frequent as I approach another calendar year!
I checked my 14-day totals, counting back from today (12/31) and find that, even with Christmas day off, I managed to get in 51,300 yards... that's over 2000 more than what I did for my two-week WI Water Warrior fitness challenge last year!
I've finished the year with 546+ miles, which might put me in the top-10 for the 40-44 age group on GTD... we'll see. I'll blog my "2012: Year in Review" tomorrow--since it's a day off anyway.
Happy New Years everyone!
After Saturdays annual swim I needed a recovery day. Did a nice easy workout.
500 free kick w/zoomers every 3rd 25 fast
4x200@3:00 free w/paddles easy pace held 2:50's
Total 2000 yards
800 P speed/play by 100s
4 x 200 reverse IM
8 x 100 P on 1:30
200 cool down
Total: 3200 LCM
Had to get out early & go to work - workout was 7:30-10, and I had to be at work at 9. . . .
Only four more days of mega distance left! Kids have to be back at school Jan 7th, so practice goes back to 5:30 to whenever. I wonder if there is some sort of check-off challenge or distance something I can do during January to keep up my mojo?
Monday Dec 31st, 2012 400 KICK for Time
Tomorrow I will be a FINA 50!
Lately I've been preparing for the 400 Kick for Time
I showed up yesterday for Sunday practice and the pool was set up LCM, and the 400 Kick for time is SCY, so it was a no go. Showed up today for 5:30 am to 7:00 practice & the pool was still LCM, did most of the practice, then got out 15 minutes early, put on a B70 jammer & gave the 400 another shot,
my 1st 2 tries were 5:32 & 5:24,
today I went 5:08.11
050 33 0:33
100 37 1:10
150 39 1:49
200 39 2:28 1:18
250 40 3:08
300 40 3:48 1:20
350 40 4:28
400 40 5:08.11 1:20 2:40
went out a bit too hard but it didn't feel like it at the time
stuck with the NO STROKE RULE which I really wanted to break but didn't
wore a jammer
Recently Renewed my 2013 USMS membership
Don't have a team?
Consider registering with: Longhorn Masters / TXLA
especially if you ever swam for Longhorn Aquatics club or Masters, UT or if you are coming to the
2013 South Central SCY Zone Championships
April 5, 6 & 7 in Austin at the UT swim Center and you want to do some relays
Swam: Sun, mainly worked on flutter kick with a board, doing fast 50's & 100's
Did not swim on Saturday
5:30 - 7:00 dove around 6:40
LCM UT Swim Center main pool
Swam with Todd (who hasn't swum in 10 days) & Marcio (who's swum 3 times in the past 2 months) I was very impressed with how they hung in there and did the practice.
Trained beside David, Larry, Sharon, & Gull
dove in late, did 3 or 400
8 x 150 FR LCM
2 on 2:15
2 on 2:10
2 on 2:05
2 on 2:00
Made em leading the lane
did 6 x 100 K
We did 8 x150 same as above but PULL
Todd went 1st, he's faster when he has oars,
made em all again, held 1:55's & 6's, 1:52 on last one
drafting was much easier than leading
ASSIGNED: another 800 but I got out to prepare for my 400 kick
thanking about doubling
2013 South Central SCY Zone Championships
Fri Apr 5 - Sun Apr 7
UT Austin, TX
10 x 25 shooters w/fins @ :40
5 x 50 torque drill w/agility paddles @ 1:30
8 x 25 burst dolphin kick + cruise @ 1:00
8 x 25 burst fast hands drills + cruise @ 1:00
4 x (5 x 50 w/fins) @ 1:30
1 = EZ kick
2 = @ 100 pace
3 = EZ kick
4 = AFAP
5 = EZ kick
R1 = fly (25/23), R2 = breast (29/27high), R3 = free (24/23 missed turn), R4 = flutter kick w/board (27 flat/25)
12 x 25 swim w/parachute @ 1:00
-- 4 free, 4 back, 4 breast
I slept in and opted not to go the team New Year practice. I'm a little leary of the distance; I recall my shoulder was sore for 6 weeks after one of those practices two years ago. In any event, this practice seemed quite hard. I was bushed the rest of the day -- probably because it's the first time I've used a parachute since November before taper. Parachutes are very fatiguing.
My meet plan for 2013:
Jan. 20: MD series meet in Annapolis
Feb: ?? Possibly I'll go to a SCM meet at Spire with Jimby or have an off month
Early March: Warrenton meet. It's not on the PV schedule yet, but I'm hoping they have it again.
March 16: Albatross SCM meet
April 20-21: Colonies Zones at GMU
May 10-12: Nationals in Indy
Summer: ?? I may try to attend Colonies Zones LCM in Richmond in late June. The meet is on the calendar, but it doesn't specify a pool. I don't plan on much meet wise this summer as we'll be moving. I still plan to swim all the PV meets after the move.
Oct. 26: Sprint Classic
Nov.: Reston Relay/Sprint Carnival
Dec.: NE SCM Champs
We are going away for Spring Break for 9 days at the end of March (23-31). It looks like I could be out of the pool the entire time. Not ideal for Nationals prep, but a great happiness jaunt. I may taper for my March meets and then try to reboot in April and swim through CZ.
Happy happy new year!
Updated December 31st, 2012 at 10:19 AM by The Fortress
Went to my old high school pool in San Antonio and swam with some Masters of South Texas. It was a short workout but that was ok - I was really sluggish with all of the tamales, rotel, cookies, etc. Then, on the way home, I bought some Krispy Kremes for everyone since that is what Dad used to do. Oh well, it's the holidays - eating at family get togethers is what we do. The swim will at least help tide me over until I get back to swimming in Madison on Friday.
Finished the year at 592.92 miles. Pleased with that, particularly after missing about a month in August thru October. My goal was 500 miles. Now I'm trying to decide whether to keep that goal for 2013 or go for 600 miles. My concern is focusing on distance (which I know I did in 2012) versus quality/speed.
My friend, Peter, was at 799.42 miles as of yesterday. I know he'll swim this morning and will probably end up over 802 miles. I know Dave and Dave are over 650 miles, maybe even 700. Even if I swam on Thursdays, I couldn't keep up with them - distance or speed. But, I'm glad they let me hang around - it helps me keep going. Thanks for your friendship guys!
Happy New Year everyone
4x25 Fly w/fins on :30
4x50 Back on :50
4x75 Breast on 1:00
4x100 Free on 1:30
5x200 Free on 3:00
5x200 Back w/paddles on 3:15
8x25 IM order on :30
Swam w/ Dave, Dave, Roger, Danny and Brian. I managed to squeeze in 800 miles on the year:
Jan 78.49 miles (=138,150 yards, =126,324 meters)
Feb 48.21 miles (=84,850 yards, =77,587 meters)
Mar 69.78 miles (=122,818 yards, =112,304 meters)
Apr 58.10 miles (=102,250 yards, =93,497 meters)
May 64.79 miles (=114,025 yards, =104,264 meters)
Jun 61.90 miles (=108,951 yards, =99,625 meters)
Jul 63.66 miles (=112,048 yards, =102,457 meters)
Aug 62.22 miles (=109,500 yards, =100,127 meters)
Sep 71.42 miles (=125,700 yards, =114,940 meters)
Oct 76.90 miles (=135,350 yards, =123,764 meters)
Nov 75.66 miles (=133,165 yards, =121,766 meters)
Dec 70.49 miles (=124,065 yards, =113,445 meters)
Total 801.63 miles (=1,410,872 yards, =1,290,101 meters)
My goal this year was 750 miles. I made that in early December and figured I could make an extra 50. I seem to be faster for my efforts which is more important to me than yardage markers. But having that 800 miles in mind helped me push a little further in my workouts over the last month. It's been a good year. I'm fortunate to be relatively injury free and I've made some good improvement on all my strokes. Look forward to 2013.
600 Warm up
8 x 100 - 2:00
* 1st 25 no breath
* 2nd 25 easy fly
* 3rd 25 breaststroke w/ 2 pullouts (make halfway across pool)
* 4th 25 Sprint stroke (IM order x 2)
8 x 100 - 2:00
* 1-4 25 flutter kick/50 pull/25 flutter kick
* 5-8 25 br kick/50 pull/25 br kick
* Pull is easy, kick is hard
5 x 200 - 3:00 Convert free to fly
Did a 150 (kick/pull/kick x 2) relay. I was the "puller" on our team.
12 x 25 Various
200 Cool down
I felt quite good today despite taking cold medicine last night.
6x75 kick, drill, free
4 x(3x100 on 1.10, 300 on 3.45)
on the last set we lowered the 100 time to 1.05 and the 300 on 3.30. Despite my Lat's hurting I made all the times quite easily.
2x(3x50 free on 35, 3x50 stroke on 50)
After workout today I met with our coach to develop a program for Nationals. I am excited about what we developed. Hopefully I can persuade some of the other swimmers in the club to do a similar program. It will be great to have some relays at Nationals.
Updated January 1st, 2013 at 08:31 AM by StewartACarroll
This weekend was the annual Animal Meet weekend in Canby, Oregon. It started off as a USAS meet, and they have now piggybacked a masters version on at the end of the weekend for us to have some fun.
Masters have the option of doing the:
Sprint - 100 IM, 50 Fly, and 200 FreeMiddle - 200 IM, 100 Fly, and 500 Free (also what the 12 & under USAS kids do)Distance - 400 IM, 200 Fly, and 1000 Free (also what the 13 & over USAS kids do)Or Masters can pick and choose between all the events (e.g. 200, 500, 1000 Free)An "Animal" award trophy is given to the fastest male and female in each of the categories, Sprint, Middle, and Distance (I went Trophy Hoing today)
The meet doesn't get very populated, partly due to the event selection, and partly from the time of year as well I suppose. I only travel down for this meet because I visit my grandparents for a few days as well on the same trip. I don't think I'd travel this far normally for just 3 events either.
Warmed up about 800 yards or so - I had to get into the "masters mood" rather than the age grouper I've been lately. Lots of 50s and 100s of mostly free and a few lengths of backstroke, with lots of talking in between. I wasn't worried about my swims, knowing my conditioning would carry me through no problem. I really only wanted to do well in my final race of the day, the 1000.
Did this meet on heavy Christmas training, with no additional rest aside from no swimming on Saturday (yesterday).
400 IM - 4:40.60 - not bad for a "cruise".
1:00.57 / 1:15.05 / 1:22.19 / 1:01.79
Got the splits from my old head coach that I used to work with here in Canby. He was there with his high school boys/girls swimmers who were our timers for the day.
200 Fly - 2:14.07 - whatever...not bad for how I swam it
I told myself that I wasn't going to push it, and that my final 50 was going to be the fastest split of the 4. Who does this???
Well, my final 50 was a 31.5ish, but not quite the fastest - my initial 50 was a 31.0. I did even split the 200 Fly, which is tough to do in itself
1000 Free - 10:47.92 - very happy with this
I was only 3 seconds off from my best time in the 1000, so considering the training I'm doing, this is good. I'm sporting a full beard right now, didn't wear anything remotely close to a "fast" suit either, just some plain ol' brief. I just got in a zone and went for it. The guy next to me said his goal was for me not to lap him 3 times. Knowing that, I tried to do just that, and got him 3 times on my final 50.
Eric told me my splits were (roughly):
The weather down here usually involves tradeoffs. You can have warm, but that usually also means wet and/or windy, or you can have chilly, which usually brings brilliant sunshine. I prefer the latter, because it means very swimmable conditions in the gulf, with the colder north wind creating very calm water conditions in my south-facing beach. (Since the water is fairly shallow, strong winds from the south can make for surf that breaks unpredictably until you get a couple of hundred yards out, and they can also blow in massive man-of-war invasions).
And cold and clear is exactly what I got today. Shortly after sunrise I could see mist rising up from the gulf, there being that much difference between the water temps (around 60) and air temps (around 30). While I was sitting on the balcony admiring the view I noticed a pod of dolphins swimming and bobbing in the water in front of me. They stayed between the first and second sandbars—ie where I swim when I venture in--and were moving back and forth very slowly. I watched them for about 20 minutes before they moved further down the beach.
By early afternoon the air had warmed up to the 50s, and the water was very calm, almost glassy.
View to the east
I decided it was time to go for a swim. I was expecting water temps in the low-60s, but double capped and wore earplugs just in case. I was glad I did, because the water seemed a little chillier than that. I swam the same mile-plus course as last week, down to the beach flag to the east, then back. I swam a little further out from shore than last time, hoping to avoid any hooks and lines from the guys who were surfcasting. The water was more blue than green today, and a little cloudier than last week—I could see the bottom, but couldn’t make out the shrimp tunnels or furrows on it once I got out to swimmable depths.
It was easy going both ways—there was some wind from the north, more noticeable in the water than on the beach, which is sheltered by a 30-foot bluff, but there were no waves or swells. It almost felt like swimming in a big pool. I swam with less skittishness today than last week, and halfway hoped I would see the dolphins that had swum in the same area this morning. I didn’t though, nor did I see any skates, although the mermaids’ purses I saw washed up on the sand suggest they’re out there somewhere. The water felt cold on my skin the whole time, but I never felt cold inside, just happy to be out swimming under the welcoming sun. I stayed in and floated on my back a little after I was done, then waded the 50m or so over the sandbar to get back on shore. It was a good day.
PM only LCM
6x100 @ 1:50 k/sw/dr/bld
8x50 @ :40 RED
3x100 @ 1:25 D1-3
4x50 @ 1:00 V.S.
6x @ 5:00 per round
100 FAST from a dive
Zippo. We were traveling up to Pittsburgh and didn't leave in time for me to hit the Rivers Club for a workout. House renovations are coming along ... why are they always more expensive than you think?
Made it to the Sewickley Y for a swim with Jimby's team.
10 x 50 @ 1:15, SDK to 15 meters and build the rest
8 x 50 kick @ 1:15, mix up strokes
8 x (75 @ 1:15 smooth + 25 fast @ :45)
-- I did evens swim, odds kick, the 25s at approx 100 pace
1 x through, each 100 faster even with breaks
-- I did 100 IMs with fins, think I was a :51 on last one
100 @ 2:00
100 @ 2:00, break :5 @ 50
100 @ 2:00, break :5 @ 50 & 75
100 @ 2:00, break :5 @ 25, 50, 75
6 x 50 free w/paddles @ 1:00 smooth
Jimby and I had a lovely dinner afterward. We checked out Water Rat's new manse (even though he was off skiing). Very fancy!
I squeezed in a dryland session at the River Club.
RC exercises, 10 min
cable crunches, 110 x 3 x 15 each side
wide grip lat pulldowns, 75 x 4 x 8
leg press (on strange machine), 19 x 4 x 8
abdcutor, 120 x 3 x 15
wrist curls, 50 x 4 x 8
overhead squats w/bar, 10
long arm crunches, 2 x 50
plank with flutter kicks on yoga ball, 25 (not so easy)
box jumps, 3 x 10
med ball slams, 2 x 10
I had a great week of training last week. This week, not so much, too busy with life. Need to get to the pool later today.
I was wondering how my distance freestyle day was going to go, since I've spent the last couple of days working pretty hard on the other strokes. I felt sore and run-down going in, but I stuck to my plan...
5 x thru
12 x 100 on 1:45
200 breast on 4:00
Cool-down: 200 back
Each 1400-yard "set" lasted exactly 25 minutes and I finished the cool-down with 200 back in less than 5:00 so the whole swim, more than 4 miles, only took 2 hours and 10 minutes. My first time through the 100s didn't feel so great, some in 1:40, some in 1:30, I was all over the place... but at some point toward the end of the second set I relaxed and started zeroing in on a pace 1:35-1:37 per 100, which left me 7-10 seconds rest after each rep. The third and fifth sets felt the best... even when I was dog tired and my lats were screaming in the middle of my fourth set, questioning why I was still swimming, my 100s were coming in at 1:35-1:37.
All in all I'm very happy with this. Instead of doing 6000 yards of free continuously in ever slowing pace (starting at 1:40 and falling off to 1:45 like last week, and this week it probably would have fallen off a lot more, given how sore I felt), I was able to hold an average of 1:36 for 60 x 100 on a 1:45 pace. Same distance and about the same total time in the pool, but a lot more quality swimming than I normally get on a distance day. I like it.
This afternoon we (the family) went into Chicago and enjoyed the holiday lights on Michigan Ave, some exhibits at the Chicago Cultural Center, and then Millennium Park. We thought about ice skating, but that is not my thing and standing in a line for an hour just to get in with temps in the mid-20s didn't seem like the thing to do at the end of a long day, so we packed it up and headed back across the border. Fun family time nonetheless. And, bonus (!), we got home in time to see the fourth quarter of the Alamo Bowl on TV--Texas, our alma mater, in a come from behind win, 31-27, against Oregon State! Hook 'em, Horns!
Today I enjoyed a mid-morning solo swim at the Panama City Beach pool. The sky was full of layers of different types of clouds passing quickly overhead, which lifted by the end of my workout. Here’s what I did:
1000 scy warmup (400s, 200k, 200p, 200 IM d/s by 25)
12 x 25 @ :30, 3 each stroke, IM order, desc. within each 3
200 IM: scattered, smothered, and covered*
1 x 50 fly fast @ :50
1 x 200 IM @ 3:30
2 x 50 back, desc., @ :50
1 x 200 IM @ 3:30
3 x 50 breast, desc., @ :55
1 x 200 IM @ 3:30
4 x 50 free, desc., @ :50
1 x 200 IM @ 3:30
[This set doesn’t lack for 200 IMs, but the one that matters is the broken one comprised of the four fast 50s stroke. Today I went 37-36-41-34, for a 2:28 total.]
8 x 50 kick @ 1:00, 1-4 RIMO, 5-8 IMO
500 warmdown + drills + play
*Another reason I love my pool: Driving home from it takes me by not one but two Waffle Houses!
OK, so I did doubles for the first time in ages - and it had to be LCM both times! Lucky me. On the other hand, I am noticing that I seem to be going significantly faster w/less effort - and no, I'm not drafting off the kids. (Not that I'm not trying - I'm just too slow to catch up & ride their feet!! -- doesn't hurt that we have to leave 10 sec behind each other)
Morning Practice (6-8am)
500 P locomotive style
2 x 250 - 50 stroke/50 free w/30 sec between
2 x 250 K fly/free by 50's on 4:30
5 x 100 P on 1:30
500 stroke (breast)/free by 50's
18 x 100 on 1:30, descending in groups of 6 (these were brutal - Scott F did them all on 1:15 - animal)
800 steady state w/fins & paddles only - starting to actually enjoy this
200 choice easy
Total: 6100 LCM
Afternoon Practice (3-5pm)
4 x 150 P no paddles
8 x 100 IM on 1:45
4 x 300 - swim, stroke/free by 50's repeat on 4:30
4 x 200 K on 4:30
10 x 100 goal set, descend in groups of 2 w/50 easy after each 2; first 6 on 1:40, last 4 on 2:00; first 2 w/in 10-12 sec of best, next two w/in 8-10 sec of best; next two w/in 6-8 sec of best, next two w/in 4-6 sec of best; last two w/in 2-4 sec of best; I did mostly 1:15-1:18 for the first 6, then I put on my zoomers (ah the advantages of being the only 50-year old on the team!!) - best one: 1:08 - ta da! Probably would've been a 1:20 w/out them, I was BUSHED by then!!)
500 P mod pace
400 cool down
Total: 6600 LCM
I really enjoyed swimming during the daylight hours for a change - the sky was beautiful, the air temp perfect. Only bad thing was they got the pool temp back up to 83-84 again. I thought I might just barf after that nasty set of 18 x 100's this morning.
ALSO - got to play tennis for the first time since about Dec 8th - it was nice to be "back in the swing of things" as they say - only played an hour or so, but I was pretty much myself - considering mostly we just rallied the ball back & forth - the courts were pretty wet - we spent 5-10 min trying to dry them off when we first got there this morning, and I just didn't want to get involved in the whole "game" thing - since I was playing by husband & he doesn't take losing very graciously!!
So it's becoming a habit and I like it. I headed to the pool with my two kids. I swam laps while they bombed me from the diving board. We all had fun!
I decided to do some 500s today.
i felt quite stiff today but loosened up after the catchup.
4x500 pull with paddles on 6minutes. I held about 5.25 which felt quite good.
10x50 kick on 50
4x25s under water with my daughter. She had fun hanging onto my stomach while we went under water. My son continued to bomb us.
On the way home we stopped and had a Starbucks!
AM only LCM
Still no power, condo temp now showing 46 degrees.
300 swim (200 FR/100 I.M.)
400 pull w/ buoy + strapless paddles + snorkel
20x50 @ 1:00
1 kick FAST
2 25 build/25 FAST
1 round each stroke I.M order
3 @ 1:25 AE FR
2 @ 1:40 FAST I.M.
1 @ 5:40
1 @ 5:30
1 @ 5:20
2x400 @ 5:30 pull (I did opposite fin/opposite paddle)
3x100 @ 2:00 EZ
12x100 @ 1:40 add-on FAST FR swim with the easy parts being AE FL kick w/ fins
SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
Air temp of 76, pool at 79, 100% water clarity.
Cloudy hazy sky with humidity at 80%
200 yds FR
4x25 FR on 20 count rest as 12.5 Fast/12.5 EZ
4(250 FR Kick, desc by 50 1-5, RI 250 FR Swim, desc by 50 1-5)
4(125 BR Kick desc by 25 1-5, RI 125 BR Swim desc by 25 1-5)
4(125 Fly Kick desc by 25 1-5, RI 125 Fly Swim desc by 25 1-5)
10x75 FR on 1:00 Rest, each 75 as; 3(12.5 Fast, 12.5 Smooth)
This morning Jen Bew and I swam the annual 100x50 on :55 for ease of counting. We also did a 500 warm down and hot tub soak.
As I sit writing this up several hours later, my shoulders are starting to get tight and I may need an easy swim tomorrow and Monday. I hope the pool temp stays ok since the heater at the Y broke.
Today's swim was in 79 degree water which was nice just hope it doesn't go down any more.
Total 5500 yards