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  1. 12.28.11 - Wednesday workout

    by , December 28th, 2011 at 11:05 AM (Pete's swim blog)
    Swam w/ Roger, Dave and Dave. Pool temp 83. Wore a drag suit up to the 1000 relay. Relay was fun. I felt faster than usual but we didn't get any splits so I couldn't be sure. Goal was 9:20 so each of us had to hold 28s to make it which we barely did.

    400 Warm up

    5 x 100 - 1:30 convert free to kick
    5 x 200 - 3:10 IM
    50 Easy - 2:00
    4 x 75 br - 1:30 (1:05-1:10)
    50 Easy

    200 fr - 2:30
    150 fr/stroke/fr - 2:30
    200 fr - 2:30
    150 fr/stroke/fr - 2:30
    200 fr - 2:30
    3 x 100 stroke - 2:00
    75 Easy

    1000 relay - 9:20 (9:18.5)
    75 Easy

    8 x 25 stroke - :30 No breathing on the walls
    2 x 25 fly - :40 No breathing
    2 x 25 fr - :40 No breathing
    2 x 25 fr - :40 Torpedo pushoff w/ 3 turns before surfacing
    2 x 25 stroke - :40 At least halfway underwater

    100 Cool down

    (4400 Total)
  2. Watch out or you will be run over by 1:10s

    by , December 28th, 2011 at 10:12 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 400 free
    - 200 kick
    - 400 free
    - 2x100 drill (right/left/catchup/fist)
    - 150 free 50 back
    - 150 free 50 breast
    - 150 free 50 fly
    Main Set
    - 6x150 on 1:45 (43,45,42,43,45)
    - 100 kick
    - 6x50 w/fins on 60 FAST (haha)
    -- first one fly
    -- 5x free (4x28,26)
    Cool down
    - 200 ez

    Morning Humor:
    -- Coach Dave is filming people for the next couple weeks for stroke critique.
    -- As I was leaving the pool
    - Dave: I guess we will film you Friday.
    - Me: Good, I am too tired now anyway.
    - Dave: What have you been doing?
    - Me: Swimming with Josh.
    -- laugh track
    - Dave: Ah, we will film you right after warm up Friday.

    I certainly didn't feel very recovered after yesterday's easy swim. On the second 150 I was trying to barely make the interval and cut it too close for comfort so picked up the pace. On the last 150 I was giving it all just to make the interval. We kinda slacked on the 50s until Josh took off on the last one and I could not catch him.

    I think I will ask Dave to film Josh and I at the same time. We have completely different styles and Josh swam competitively for most of his life so reviewing his video and his commentary on my video should be interesting. I also think it will be almost as fast to film two people and then review two people as it is to film one person and review one person. A lot of time is wasted getting people in the water, setting up the camera, getting out of the water, reviewing.
  3. Goal for today was to finish 500 miles for GTD

    by , December 28th, 2011 at 08:25 AM (Mixing it up this year)
    Yes, I made the 500 mile mark today.

    1000 free broken 1,2,3,4,1,2,3,1,2,1
    500 free kick w/fins every 3rd 25 sprint kick
    5x100@2:00 free w/paddles & bouy descend 1-5 went 1:39,1:38,1:37,1:34,1:31
    6x50@:15R free kick w/snorkle
    200 free last 15meters of each 50 easy fly

    Total 2500 meters
  4. Bread of angels...

    by , December 27th, 2011 at 11:01 PM (Alex's swim journal)
    In keeping with the season of heavenly choirs, and warm light on the longest, darkest, coldest nights of the year... sure, why not more Dante?

    In Canto II of the Paradiso, our poet is soaring through the sublunar heavens and challenges his readers, "Turn back to your shores again" he tells them (in Sinclaire's translation)... you won't be able to handle this voyage; not for the ill-prepared. This journey is reserved for those accustomed to craning their necks toward heaven, for whom he has this encouragement:

    "metter potete ben per l'alto sale
    vostro navigio, servando mio solco
    dinanzi all'acqua che ritorna equale."

    Which Longfellow translated:

    "Well may you launch upon the deep salt-sea
    Your vessel, keeping still my wake before you
    Upon the water that grows smooth again."

    It is a moment like the Crispin's day speech of Shakespeare's Henry V: "we few, we happy few."

    This swim is for those few who seek the "bread of angels"--"pan delli angelli" (Par II.11); the bread that, here, always leaves us hungering for more. Will we be sated by it one day? A tantalizing question... a quest. Answers, like the destination, always just out of reach. of Gustave Dore's heavenly illustrations for Dante's Paradiso. As Dante nears the end of his quest, ours continues on...

    3000 yards today, a simple workout:

    20 x 50 on 1:00
    20 x 100 on 2:00

    60 minutes and out... like the bread of angels for mere mortals, I'm craving more. Heart pumping, lungs with that familiar "yeah, I've been working for ya" feeling, everything else pleasantly warmed, a little tight, the good fatigue of an invigorating workout.

    I alternated easy and hard on both sets, using my faster stroke rate on the hard 50s (:38-:39) and 100s (1:22-1:26); stretching it out on the easy ones. The churning, wake-making hard reps followed by longer strokes, full breaths, and smooth water.

    Tired, but not "satollo" (sated). Dante found his answers, had his fill. We'll just keep swimming in his wake and hope we get there some day. Smooth waters for now!
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  5. Tuesday, December 27, 2011 5:00am

    by , December 27th, 2011 at 08:57 PM (Fast Food Makes for Fast Swimming!)
    Shoulder is a little sore, and I'm not sure why, so the plan was to take it a little easier today, and no pulling with paddles either.

    200 Free
    100 Kick w/ board
    200 IM Drill

    5 x 100 Flutter Kick w/ board @ 1:55 (1:45s)

    6 x 100 Free @ 1:20 (1:10-1:12s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    2 x 300 Free @ 4:00 (3:35s)

    6 x 50 Flutter Kick w/ board @ 1:00 (:53s)

    Talking with my lanemate for about 10 minutes about the holidays and stuff, then off to work.

    2800 Yards
  6. Week #4 - Star Wars

    by , December 27th, 2011 at 05:43 PM (Chowmi's Blog)
    This is the crucial week of the 6 week cycle. Not for speed or strength breakthroughs, but for arguably the most important thing for a masters swimmer:


    Meaning, don't worry so much about not being at ideal body weight, top speed, best endurance - but stay within striking distance of them all!

    This week's main theme - do not lose what you've worked to build (even it if it is only a 3 weeks into my "training").

    This week's main theme is to do several non-sprint specific workouts, but still incorporate some fast swims. Also, keep up the strength (doing my vasa 2x and weights on the 3rd day IF I can work it in; otherwise, do 2x vasa this week). Last, maintain reasonable eating habits (which isn't so easy with 2 boxes of chocolates and a Harry & David tower of treats, plus a Whole Foods snack basket!). Go ahead and have some treats, but don't completely fall off the bandwagon.

    I am preparing for a "test" 50 LCM free on New Years Day. That will be 13 days away from race day, so it will be a good indicator of my goal time.

    This week:
    Sun, 12/25
    Light vasa workout


    Mon, 12/26
    SCM, Baylor Fitness Center
    noon workout, modified around team

    150 warm up (missed some)

    6 x 75 kick
    50 on 1 min;
    25 fast on 30 sec

    Pull (1:30 base interval):
    ==>modified. miscellaneous 50's and 100's pull during this set.

    Swim (1:30 base interval)
    ==>3 x 100's with large descend 1:18 1:14 1:09

    Pull (1:30 base interval)
    ==>3 x 100's kick with Speedo Blue & Orange fins; large descend 1:18, 1:15, 1:10

    6 x 50 on 1 min
    odds easy
    evens sprint
    33 33 32 (strong; not an all out sprint)


    Tues, 12/27
    SCM, Baylor Fitness Center
    I did the entire workout!!!!!!!!!!!!!!!!!

    500 warm up

    8 x 100
    2 on 1:35
    2 on 1:30
    2 on 1:25
    2 on 1:20
    ==> I swam these. Easy on first 4, pick up on 5-6, and strong on 7-8; held just under 1:15's. I was surprised. It was not difficult to make this set, and was very comfortable speed on the last 2 100's.

    Swim set:
    300 - 50 back/200 strong free/50 back
    250 - 50 back/150 strong free/50 back
    200 - 50 back/100 strong free/50 back
    150 - 50 back/50 strong free/50 back
    interval: "leader's choice"

    Speedy set:
    16 x 50's swim no breaks between sets
    4 on :45
    4 on :50
    4 on :55
    4 on 1 minute
    descend 1 - 4 within each set of 4
    get faster on the 4th each set
    4th 50 each set was around 33/32


    I swam in the fast lane today and moved up to 2nd. Really sayin' something when I say, "I'll go on this set!" Rarely heard. Usually it's "Just pretend i'm not here! I'll stay out of your way!" as I modifiy to my heart's desire. But today was one of those rare days when it's too crowded for that, so you might as well mark your territory due to combined workout groups jockeying for lane position. Can I brag for a moment? My lanemate were utterly flabbersgasted that I did the entire workout. And fast, too! I amazed myself today.


    Crystal ball says:
    Wed 12/28 most likely another swim day, 'cause chowsh is visiting and we need to get her in primo shape to go back to AZ!

    Thurs 12/29 off or vasa

    Friday 12/30 off or vasa

    Sat 12/31 easy swim with my girls

    Sun 01/01/2012 start week 5 with a timed 50 free!


    The end!!
  7. Sarasota Y Sharks Masters 5:30 AM Workout -12/28/11

    by , December 27th, 2011 at 02:16 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:15
    4 X 150 2:45
    1 X 200 3:30
    4 X 100 1:45

    9 X 200 Free 3:15
    Pull or swim
    Descend 1-3/4-6/7-9

    1 X 100 swim

    2 X 100 kick 2:15
    4 X 75 kick 1:45
    1 X 100 swim

    8 X 50 1:00
    Choice. Odds: easy Evens: @100%

    WARM DOWN: 4 X 50 easy 1:00

    4600 M/Y
    Swim Workouts
  8. Tue Dec 27, 2011, back after a 3 day break

    by , December 27th, 2011 at 12:51 PM (Ande's Swimming Blog)
    Tue Dec 27, 2011

    Hope you had an awesome Christmas / Holiday

    I did not train Sat, Sun or Mon
    I planned on Mon but it didn't work out, we had noon practice and I missed it
    Heard they went 5,300 long course
    just found out
    Sun Jan 1, 2012 practice is
    noon to 2:00

    Whitney Coached
    scy UT Swim Center: main pool
    6:30 - 8:00 dove in 6:34ish
    wore Speedo endurance jammer
    trained with Mike
    beside Todd, Tyler, James, Keith and Paul

    Warm Up

    400 fr (missed 2 or 300)
    100 fl krLs
    300 fr
    100 bk KRLS
    200 K went 2:33
    100 BR KRLS

    Main Set:

    8 x 25 fl on 20
    rest 1:00

    8 x 50 fl bk on 40
    rest 1:00

    8 x 75 fl bk br on 1:00
    rest 1:00

    8 x 100 IM on 1:20
    rest 1:00

    8 x 100 k
    odds fl no board
    evens flutter with board

    100 easy
    Swim Workouts
  9. Easy Aerobic

    by , December 27th, 2011 at 10:14 AM (Random Nonsense)
    Lifetime SCM

    Warm up
    - 400 free
    - 200 back
    - 200 kick w/board no fins
    - 200 back
    Main Set
    - 25 minutes easy continuous swim

    The plan was to do a sprint workout today, but when I did the first sprint it didn't seem sharp and didn't seem to be max effort. I might have needed more warm up, or it might not be ideal to do a sprint workout the morning after weights, but training sprints without actually sprinting seemed pretty dumb.

    Worked on turns.

    Thursday we are going to try to get to the pool a little earlier to get a full hour in and I will make another attempt at a sprint practice.
  10. 12.27.11 - Tuesday workout

    by , December 27th, 2011 at 09:46 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83. Wore drag suit for most of the workout. Not liking my drag suit much.


    450 Warm up

    200 Free - 3:00
    2 x 100 IM - 1:45
    100 Pull - 1:30
    2 x 100 IM - 1:40
    100 Pull - 1:30
    2 x 100 IM - 1:35
    150 Easy (Took and extra 100 easy so Roger could warm up some)

    9 x 200 - 3:00
    #1, 9 - 200 IM
    #2 - #8 - 100 Free + Convert 25k/75 Free -> 100 IM Kick -> 25k/75 Free
    100 Easy

    10 Times through (Took drag suit off)
    * 100 - 1:10 (1:05-1:08)
    * 50 - :50

    200 Cool down

    (5200 Total)
    Swim Workouts
  11. A bad back day....thank goodness I swim

    by , December 27th, 2011 at 08:20 AM (Mixing it up this year)
    This was one of those days the litte old lady showed up.

    I have to say I am not 100% but I can move better now.

    10x100@2:00 free
    500 free kick w/fins. Every 3rd 25 fly kick
    5x100@:10R fly drills meant to loosen my back w/fins
    500 free w/paddles & bouy
    100 kick free w/snorkle
    100 free w/snorkle

    Total 2700 meters
  12. Monday, December 26, 2011 5:00pm 2nd swim

    by , December 26th, 2011 at 11:38 PM (Fast Food Makes for Fast Swimming!)

    200 Free
    100 Kick w/ board
    200 Free Pull
    200 IM Drill
    100 Kick w/ board
    200 Free Pull

    16 x 25 w/ Speedo Biofuse fins
    Odds - underwater SDK (1 breath) @ :30
    Evens - Fly fast (after SDK halfway) @ :40

    100 Kick w/ board

    12 x 100 Free @ varying interval pattern
    • went straight thru the rotation (no breaks)
    • 1:30, 1:25, 1:20, 1:15
    • 1:25, 1:20, 1:15, 1:10
    • 1:20, 1:15, 1:10, 1:05
    The 1:10s were a little tough, and I had to really suck it up to make the 1:05, came in right at 1:05 on the last one.

    100 EZ and out
    2800 Yards

    +3900 Yards from the a.m.
    6700 Yards for the day
  13. Workout 12/26/11

    by , December 26th, 2011 at 09:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x 50 on :45 DPS Free
    6 x 50 on :45
    - Odd free, Even Back

    9 x 50 Kick on :60
    - Free with boad, back w/o, fly on side

    50 EZ

    Repeat four times:
    - 200 Pull with buoy (descend pairs)
    - 50 Fly swim
    -> 1-2 Back, 3-4 Free

    4 x 100 Quarter's Strong FR on 1:20
    -- well, side cramp on the last length on # 2, so I added an ez 50 (only 250 total)

    Long ez 350 w/d
    (3000, 55 minutes)

    Still feeling better, slowly, with increased appetite from the infection that has been hampering my efforts. I didn't want to go super hard today, just strong with some increased yardage. I held :33-6 for the first 10 50's, and noticed that as the kick set progressed my times dropped, which was nice.

    On the 200's I pulled 2:40 then 2:31 on the back, and I had hoped to descend the free more but pulled 2:21 and 2:19. Probably took out the first of that pair too fast. The flys held stead at :33. On the Quarter's I went 1:09 on the first, but that cramp took the wind out of my sails for the rest of the night since I did not feel any better after the ez 50.

    We had a great Christmas in our home. Our big family party was excellent - lots of conversation paired with the good food. Plenty of cookies left over, and I was able to not get my wife to send them home with other people - success! On Saturday I lead a Christmas Eve service at the local nursing home in town where I bring a message the first Sunday of every month - lots of good caroling there with the group.

    After that I went to church for our Candlelight service, then made cheese popovers at home for the family after my daughter got out of work. Christmas day was quiet, with older kids and dad sleeping in until 9. Then we just munched on leftovers and watched Christmas movies after we opened gifts.

    For the rest of the week... I will plan to get in workouts on Wed and Thurs (maybe Fri am before work if I'm super motivated), then stay dry until next week. Keep adding to those GTD logs, you poly-wogs!
    Swim Workouts
  14. Another easy day

    by , December 26th, 2011 at 08:56 PM (Mixing it up this year)
    I only had an hour between sessions to get some yards in.

    500 free
    500 free kick w/fins
    200 fly chest press w/fins
    12x25 as 4 good fly strokes the rest easy free
    5x100@:15R free w/snorkle as 50 kick/50 swim

    Total 2000 yards
  15. Santa ate too many cookies...

    by , December 26th, 2011 at 07:07 PM (Alex's swim journal)
    ...or there's something wrong with the scale at the Y. A pound and a half heavier than Christmas eve! I got a head start on swimming it back off again, though. No need to wait for the New Year.

    On the positive side: I found a new stroke-rate under the tree this year. I was checking out some websites--trying to figure out a way off this plateau--and found one I liked:

    My stroke-rate is super slow, which I chalked up to my long distance running background and over-development of the slow-twitch fibers. And I've been working on having a long smooth stroke for a decade now, so it didn't bother me too much... until I read their notes on stroke-rate and rhythm. So I gave it a shot at today's workout decided to up my stroke-rate and went from averaging probably 30-32 strokes per 50 in :50 to 38-40 strokes per 50 in :40.

    This is still pretty slow for a stroke rate, but I was surprised at how easy it was to come in at :39-:40 or 1:24 for a 100 (I used to kill myself to get under 1:28 while trying to maintain low stroke counts). Convincing my body that it is supposed to be keeping a higher stroke rate is going to take some doing, so for now I'm alternating fast and easy (fast and easy refer to relative stroke rate now).

    10 x 50 (fast in:38-:40; easy in :48-:49)
    10 x 100 (fast 1:24-1:26; easy 1:40-1:45)
    200 recovery (easy)
    50 fast (:40)
    200 recovery (easy)
    50 fast (:40)
    10 x 50 (easy :49-:50; fast :39-:41)
    500 cool down (200 breast, 200 back, 100 free)

    3000 total

    OK, so two things became crystal clear during today's swim:

    1. my plateau is primarily due to the fact that I'm an "overglider" and I need to increase the stroke rate to improve my times.
    2. my back-stroke is truly sucky and probably the origin of my left shoulder issues (it felt a little sore on Xmas, but I thought it was just the 4000 yards on Xmas eve; surprisingly it didn't bother me at all during the freestyle today and when I went to cooldown with backstroke... bingo! There was the pain). So I'll have to figure that one out too!
  16. Sarasota Y Sharks Masters 5:30 AM Workout -12/27/11

    by , December 26th, 2011 at 04:47 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:15
    5 X 100 2:00
    1 X 200 3:30
    5 X 100 1:45

    1 X 200 IM 3:45
    4 X 50-1 of each- 1:15
    Three rounds

    1 X 100 easy swim

    8 X 50 kick 1:00
    1 X 100 swim

    20 X 25 Fast :30

    WARM DOWN: 4 X 50 easy 1:00

    4000 M/Y
    Swim Workouts
  17. Monday, December 26, 2011 7:00am

    by , December 26th, 2011 at 01:41 PM (Fast Food Makes for Fast Swimming!)
    Late 12 Days of Christmas workout

    12 x 50 Free @ :45
    11 x 50 Free Pull @ :42.5
    10 x 50 Flutter Kick w/ board @ :55
    9 x 50 Free @ :40
    For the remainder of workout, I stayed on interval till the end:
    8 x 50 Fly @ :55
    7 x 50 Back @ :55
    6 x 50 Breast @ :55
    5 x 50 Free @ :45
    4 x 50 Fly @ :50
    3 x 50 Back @ :50
    2 x 50 Breast @ :50
    1 x 50 Free

    3900 Yards

    Even though this was all 50s, both the yardage and the residual pain add up by the end of it.

    I've been kinda lazy ever since I hit the 500 mile mark last week. I need to get back into the aggressive stuff again. I have a 1650 to race in a few weeks.
  18. Really old swim times

    by , December 26th, 2011 at 01:20 PM (Pete's swim blog)
    One of the cool things I did for Christmas was dig through my old ribbons from my summer swim meets from 30 years ago. Mom doesn't throw much out so I had plenty to sort through. We moved from Atlanta to Huntsville in 1977 and I started swimming the following year in 1978 when I was 8 years old. I thought I had swum until I was 13 or 14 but it looks like I had given up by the time I was 12.

    I was a slow but competent swimmer. I was diving to 8 feet when I was 5 years old. Making it across a pool was never really a big deal for me. Doing it quickly was. We only swam in the summer and even then I can't remember doing a whole lot of practice. My team wasn't terribly good either. We had some very fast swimmers but it was a smaller neighborhood pool and we just didn't have the numbers to win meets.

    These are the only recorded times I have prior to the Auburn meet I did a couple years ago. Kind of interesting to look back.

    '78 (8 and under)
    - 25 Free: 22.67
    - 50 Fly: 1:05.29
    I was a bit suprised to find any fly from my 8 and under days much less a 50 yard one. I may have been the only one on the team capable of doing it at the time.

    '79-'80 (9-10)
    - 50 Br: 54.46
    - 50 Fly: 58.40
    - 50 Fr: 47.45
    Apparently this was when they figured out I could swim breast stroke. Even back then, my breaststroke was faster than my fly.

    '81 (11-12)
    Sadly, they quit putting times on the ribbons after the '81 season .
  19. 12.26.11 - Monday workout

    by , December 26th, 2011 at 09:54 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Dave today. Pool temp ~83. Got a new drag suit for Christmas so I wore it for everything but the warm-up and 5 x 100s. I've forgotten how slow it makes me. 5 x 100s were kind of a bust. Came in 4 seconds over the time. Lost most of it on #4. I mostly blame sloppy flip turns.


    600 Warm up

    6 x 50 - :45
    2:00 Rest
    5 x 100 - 1:10 (1:05, 1:10, 1:11, 1:12, 1:11)
    50 Easy

    8 x 50 - 1:00 (1-4 Fly descend, 5-8 back descend)
    5 x 200 - 3:00 (Odds - IM, Evens - 1st 50 kick)
    8 x 50 - :50 2 easy/2 hard
    50 Easy

    5 x 200 - 2:45 (2:35, 2:30, 2:30, 2:30, 2:25)
    8 x 50 - 1:00 (1-4 Br descend, 5-8 free descend)

    200 Cool down

    (4900 Total)
    Swim Workouts
  20. Untitled

    by , December 26th, 2011 at 08:53 AM (Random Nonsense)
    Team Practice SCY

    Warm up
    - 200 free
    - 2x150 swim/drill/non-free
    - 200 kick w/fins
    - 2x200 on 3:00
    Main Set
    - 2x200 free on 3:00 (2:16s)
    - 2x150 free on 2:15 (~1:41s)
    - 2x100 free on 1:30 (1:06s)
    - 2x50 free on :45 (31s)
    - minute rest
    - 2x200 pull on 3:00 (2:13, 2:10)
    - 2x150 pull on 2:15 (?)
    - 2x100 pull on 1:30 (1:05, 1:06)
    - 2x50 pull on :45 (?)
    Cool Down
    - 200 ez

    My mind started to wander later in the pull sets and my times fell off.