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  1. Another great practice today...200's

    by , February 25th, 2014 at 07:43 AM (Mixing it up this year)
    Had a surprisingly good workout this morning. Still being somewhat cautious with my right shoulder and elbow but other than that.... great.

    500 free
    500 free kick w/zoomers
    5x200@3:00 free w/paddles & bouy went 2:49, 2:46, 2:43, 2:41, 2:37
    200 torque drill w/paddles, snrokle & bouy
    200 fly scull w/snorkle
    200 1 arm fly drill alternate by lap
    200 fly for time from push 3:32 was out in 1:42 at the 100 not pad for end of practice
    200 fly kick streamline w/zoomers
    200 free EZ

    Total 3200 Yards
    Swim Workouts
  2. Monday 2/24/14

    Monday 2/24

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles+ snorkel
    200 kick w/ board
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:20 AE
    8x25 @ :40 V.S.

    "200 I.M test set"
    6x25 @ :30 FL SMOOTH (14.0, 14.1, 13.8, 13.9, 14.0, 13.8)
    3x50 @ :50 BK BEST AVG (32.9, 33.4, 32.9)
    3x50 @ :50 BR BEST AVG (33.5, 33.4, 33.5)
    3x100 @ 1:15 FR, #1-2 AE, #3 N.S. (1:03.9, 1:03.1, 29.0/28.3 - 57.3)

    4x25 @ :10 rest scull/under H2O kick w/ fins
    200 EZ

    Total: 3450

    PM swim:

    400 swim
    4x75 @ 1:10 pull w/ buoy + paddles breathe 2-4-6 by 25
    8x25 @ :45 drill/under H2O kick w/ fins

    4x25 @ :40 V.S.
    2x 15M FAST w/ dive
    100 EZ

    400 @ 4:40 pull w/ buoy + paddles + snorkel
    4x100 @ 1:10 D1-4
    300 @ 3:30 pull w/ buoy + paddles + snorkel
    4x75 @ 1:30 3rd 25 FAST w/ fins
    200 @ 2:20 pull w/ buoy + paddles + snorkel
    4x50 @ 2:00 FAST w/ fins

    2x25 @ :30 rest w/ stretch cord (pulled)
    2x25 @ :30 rest w/ stretch cord (restrained, with resistance)
    5x100 @ 1:15 AE w/ snorkel

    200 EZ

    Total: 4800
  3. 2|24|14 SCM swim and last weekend's meet

    by , February 24th, 2014 at 09:37 PM (Blog)
    2 x 500 free on 10:00, S
    • 8:40, 8:20

    4 x 50 free on 0:50
    rest 1 min
    5 x 50 free on 0:50
    rest 1 minute
    5 x 50 free with 0:30 R
    • 43 - 45's

    Meet report (SC SCY championships):

    This meet was well run, and had a fun atmosphere. I always enjoy this one. Don't have the times but I remember roughly.

    50 back (warmup suit) 35.05
    I flipped on belly too early into the turn and over exerted myself to catch up to the guy next to me. Mistake, my legs were toast after - lol

    The remaining racing for the weekend was a dream come true - 6 each 50 free's (i.e, a 50 fr, a 50 fr SR, and four relays). Could not manage a PB this meet, (master's excuse opportunity here) my back injury was killing my turns as my legs would not flip over properly. They kept hitting the water and stopping me before the flip was completed. My teammate Pat was next to me in my 50 SR (26.10) and said I was well past him into the wall and we were even out. Same thing happened with the 50fr (25.67) against a fast whipper-snapper who had a bad start making us even to the wall, furthermore making me go nuts chacing him after my turn deficit.

    So one of the relays was a 24.98, and the rest were 26 lows, maybe a 25 high also. I am still quite exhausted and the back is bothering me. During the meet I had brought a chair but was not able to sit in it because it would hurt to stand back up if I did. So I was either in the shower, in the warmup pool, or moving about on my feet between.

    Though I did not perform to personal standards as life does have an impact on things (Joel reminded me), one thing for sure is the experience will, for sure, help in future meets, as racing is the best preparation for racing.

    LCM preparation now - I'm going 27's this summer

    Updated February 25th, 2014 at 11:23 AM by __steve__

  4. Workout 02/24/14: evening

    by , February 24th, 2014 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Back in the water for the first time since Thursday. I thought it would be a good idea since I have a meet this weekend

    200 Fr/200 Bk/200 IM drill
    2 x 100 kick
    8 x 50 FR on 1:05
    1 x 50 ez
    8 x 50 Bk on 1:10
    1 x 50 ez
    6 x 75, done as:
    - 2 FR (on 1:15, 1:45; held :50)
    - 2 Bk (on 1:20, 1:40; held :54)
    - 2 IM (on 1:20, 1:40)
    6 x 25 on 1:00 drag race from mid pool (2 fr/bk/fly)
    4 x 50 on 1:20 loosen and out
    (Solo/Rec/2500 yds/60 min)

    My legs are pretty beat from the hiking adventure last week, which you can read about here if you would like to (and see some pictures).

    My rough plan is to swim tomorrow with Masters, and maybe Wednesday and Friday morning as easy stuff. Friday I am off to Mt. Snow for the day (nothing like pounding the legs!), then I'll do stroke work and an easy workout with Masters on Saturday before heading to the meet. I am swimming: 200 Back, 50 Fly, 50 Free, and 100 Free; aiming for a good time in the back and seeing what I can muster in the 100 after those sprints.

    Updated February 25th, 2014 at 08:51 AM by rxleakem

    Tags: hiking
    Swim Workouts , Strength Training and Dryland Workouts , Planning
  5. Monday, February 24, 2014

    by , February 24th, 2014 at 05:47 PM (I swim, therefore I am)
    74 Sunny, humidity 66%, 80 water

    200 REV IM
    200 FR as 25DR/25S

    *Set 1*
    12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
    ---100 BK
    4x50 FR on :40, desc 1-4 *34-33-33-33
    ---50 BK
    8x25 FR on :20, *16-16-16-15-16-16-16-16
    8x25 FR on :20, *16-16-16-16-15-15-16-16
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-33-33-33
    ---100 BK

    *Set 2*
    20x50 FR on :50, target pace 33, with snorkel, m-AP
    *1-5) 34, 6-15) 33, 16-20) 32
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-32-32-32
    ---100 BK K/bk w/fins

    *Set 3*
    5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
    *2:15, 2:14, 2:11, 2:10, 2:09
    ---100 DK/bk w/fins
    8x25 UW SDK w/fins on :40 *13-12s

    *Set 4*
    3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 Fly fast on :40 *14s
    ---50 FR CU
    3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 FR fast on :40 *14-13s

    ---50 FR DPS

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70 water that included some unusual late morning lingering fog.

    I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.

    The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.

    Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.

    After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
    Swim Workouts
  6. Sunday's Lake Wash. Masters Meet Recap (and my 30 hour trip)

    by , February 24th, 2014 at 04:10 PM (Fast Food Makes for Fast Swimming!)
    Well, everything started out normal, prepping for a snowy trip over the Cascade Mountains on the more northern mountain pass, Stevens Pass, which went fairly uneventful. Definitely a good day for the skiers up there!

    I ended up getting there about halfway through warmups, no big deal. I only warmed up about 300 yards or so, since my shoulder was being fussy anyway. Today was going to be "fun". At least I got to get out and see my swim friends though!

    200 IM - 2:16.08
    28.10 / 36.02 / 40.57 / 31.39
    My shoulder twinged a bit during this, but overall I think my cardio got me. I was a bit conservative though

    100 Fly - 1:01.01
    28.15 / 32.86
    I was out the same as the IM, but my shoulder was telling me things, so I just backed off and finished the race. This was my deciding factor on the 200 Fly later though

    200 Free - 2:03.22
    28.86 / 31.14 / 31.88 / 31.34
    Good splits for a 200 Free, if you don't put a name with it! It was just off, I wasn't able to put my intensity in it that I usually would.

    200 Fly - NS (my first scratched masters event)
    I hate missing a race. It felt like back in college when I was sick at Nationals and had to scratch the 1650 when I was top seed.

    500 Free - 5:23.71
    29.11 / 32.14
    32.72 / 32.92
    32.99 / 33.07
    33.04 / 33.11
    32.40 / 32.21
    At least I was able to throw in one respectable race for the weekend. I think I even beat my time from the Wenatchee meet last month.


    Afterwards, That Guy told me about the pass report on the internet...chains required to go home. Sooooo, off we went to find chains. All the tires stores were closed on a Sunday, but we ended up finding some at Fred Meyer. Then we stopped by That Guy's house for a bite to eat. Hot Dogs!! Yum!! I then got myself out the door a bit later trying to beat the weather, and try out my new chains.
    Just as I got onto I-90, the electronic readerboard changed to "PASS CLOSED AHEAD". Not good. My phone rang at the same time. That Guy had the same info.

    I ended up stopping in the last town prior to the pass, utilizing the free Wi-Fi at McD's, and talking with family about what to do. There was no estimate as to what time it may re-open, so I decided to make a trip to the south...all the way to Portland, where I stayed at hotel grandpa and grandma. That's 300 miles so far on the trip.
    I got about 6-7 hours of sleep, and then up again for the next 300 miles, this time down the Columbia River gorge, and then north through south central Washington. Lots of rain, and minimal snow, but after 5 hours I made it back home.

    Good news, I was able to return the chains at Fred Meyer here in Wenatchee and get my money back!! Now it's time to go to work...

    What did I learn??? Listen to dad...
  7. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/25/2013

    by , February 24th, 2014 at 12:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:20 3:00
    6 X 100 1:40 1:30
    3 X 100 kick 2:15 2:15
    Two rounds. Round 1 intervals left, 2 right.

    1 X 25 :45
    1 X 50 1:00
    1 X 75 1:30
    1 X 100 2:00
    Four rounds, choice stroke.
    Round 1: 100 is fast, 2: 75 is fast, 3: 50 is fast, 4: 25 is fast

    3 X 50 easy 1:10
    1 X 50 blocks
    Three rounds

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  8. Week 74 - Monday

    by , February 24th, 2014 at 10:19 AM (After a long rest)
    I had a restless nights sleep. My daughter got upset last night about not getting her TAGS cuts. I firmly believe there is a life lesson in what she is experiencing and I believe with the improvement she has seen she is doing lots of things right. I spent quite a bit of time laying there thinking about how to get her to see that this is an opportunity to refocus and qualify on the individual events and not rely on relays this summer. She is not a 50 swimmer and based on her stroke tempo and genetic disposition(she is very tall and skinny) suspect she will do better as she goes further. Obviously she is young(10) and time will tell but getting all worked up over a 50 for a relay is negative energy she should not have with the meet she had this weekend, but its hard to see this from her perspective and if the shoe was on the other foot no doubt I would have the same challenege.

    Anyhow todays workout was long and tiring, but it felt good to swim with no pain in my shoulders.

    Warm up
    400 free with snorkel
    10x50 catchup on 45

    Main sets
    10x300 pull on 3.30
    6x100 kick on 1.45
    3x(2x25 fast free on 20, 1x25 fast back on 20 , 1x25 easy on 40)
    12x50 drill swim by 25 on 50
    10x50 free on 33

    Warm down
    200 easy

    Total 6100 scy

    I descended the 300s pull from 3.09 to 3.03. The kick I held 1.25s. The fast free 25s I found it hard to get going after all the aerobic work. I again descended going from 14s on round one to 12s on round three. The 10 x 50s on 33 was tough today but I pushed through it. I will be swimming tomorrow but then traveling to Washington DC this week so will hopefully train with the Alexandria team I have swum with previously. I always enjoy there workouts and I am looking forward to seeing some familiar friendly faces.
    Swim Workouts
  9. Super long time no blog and MEET REPORT!

    by , February 24th, 2014 at 10:12 AM (Chowmi's Blog)
    Hello everyone! I have been swimming just as much (or as little?) as ever, but just not blogging about it!

    Yours truly is going after QUANTITY this year! Feeling so crummy in the 50 free, I figure it's ok to switch gears and swim a schlew of events, hoping to hit some good times and/or top tens along the way! I have 174 TTT, inclusive of the preliminary SCM 2013. So with 26 to go, it's time to ramp up different events! Goal is to reach 200 mark ASAP.

    I am going to both the South Central zone meet and infilitrating the AZ state meet, and yahoo, the official meet entry is finally UP!

    This weekend I swam some "off events" at the DAMM one day SCY meet. It's hard to get really focused. My older daughter was at a sleepover, so there's that low grade anxiety and "on call" feeling of picking her up right around my last event. My younger daughter was "getting an award" at the Texas Black Film Festival - she entered the Sixth Floor Museum (of JFK shooting fame)'s youth oral history challenge and was a "finalist", where they included part of her interview in the official video!

    Anyway, here is how I did:

    100 breast 1:14.8
    200 back 2:19.1
    100 fly 1:04.1

    The 200 back was the best. That will stand for a top ten, under 2:20 has always made it safely w/large cushion room. I can scratch that event off my list! The shocker was I went out in a 1:10, and I think it was like, a 1:10.4. So someone do the math, but I had to really boogie on the back end to get under 2:20!

    The 100 breast/fly would make top ten - in a moderate year. But I don't know if that will be the case. Yours trulys' analysis is that no one is aging out, but at least 3 faster 44-now-45 girls are aging up, so I am resigned to swimming these 2 events again.

    Given I have 2 big meets for top ten chances, I envision myself napping for long periods in my deck chair and lurking in the hot showers at the Woodlands (SC zones). It's going to be my 4 x 50 meet, plus whatever other events I can get for top tens. But I am going to approach this with Fortness - that is, make the 50's really, really count, and not worry too much about the quantity of events. I need to swim really fast to make 50 TTT's, so I don't want to get to piggy about other events!
  10. Monday, February 24, 2014

    by , February 24th, 2014 at 09:19 AM (Trying to Train Smarter, Not Just Harder)
    Shoulder is killing me this morning, had to take some Gabapentin & may even need to find an old Percocet in the back of my drawer somewhere

    1000 warmup, various
    5 x 200 P @ 3:00 (was going about 2:30-40 -- just taking my time, cuz the water was so darn hot! 86F)
    100 easy
    10 x 100; 6 @ 1:40; 4 @ 1:30, wore zoomers on last 4
    200 easy

    Did some USRPT on Saturday - it was sorta fun! Definitely something to do when swimming solo & you have to find a way to push yourself.
    Came up with a couple of new mind games for myself today - trying to push through the pain of my "frozen" shoulder and the horribly hot water. Amazing how hot water is just fine, if all you want to do is float around & talk. But try going anywhere fast, and in 25-50yds you just want to roll over & let the steam escape. Had an ex-Olympian in the lane next to me this morning, and I asked him what he did to motivate himself in hot water, and he just laughed and asked me if I had noticed how slow he was going. Nice to know the hot water affects us all equally. And he's only 30. And slim. And HOT, lol. Eye Candy at 5:30am - nice way to start the day, hahaha!
  11. Had a great meet this weekend

    by , February 24th, 2014 at 07:33 AM (Mixing it up this year)
    The meet in N. Myrtle Beach was a great one for me. After a few years of so so meets it is nice to have a good one. All of my times were faster than last year or last time I swam them. Highlights were the distance events 1650 free dropped 5 seconds from last year, 500 free went under 6:30, 200 back a 4 second drop from earlier this season, 400 IM dropping 3 seconds from my last swim. The best came at the end though 100 back breaking 1:20 which I have not been able to in the last 3 years and finishing with a strong 200 Fly right at my best for the year and it felt good.

    There were other events too and they were ok, you know those sprint things that I have just decided to do what I do best.

    Todays workout was more of a warm down from the meet.

    500 free
    500 free kick w/zoomers

    5x100@1:30 free w/strapless paddles & bouy went 1:25, 1:23, 1:22, 1:21, 1:21
    5x100@:15RI free w/snorkle 25 kick then easy 75 swim
    500 free kick w/zoomers

    4x100@2:00 IM order fly went 1:43, back went 1:41, breast went 1:51, and free went 1:21

    100 EZ

    Total 3000 yards
    Swim Workouts
  12. Feb. 32

    by , February 23rd, 2014 at 06:10 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    6 x 25 shooter w/fins @:40
    50 EZ
    2 x (50 double shooter w/fins + 50 EZ)
    50 EZ

    Main Sets:

    6 x 25 burst + cruise @ 1:00
    100 EZ
    1 x 75 AFAP backstroke w/fins, boken :10 @ 25s
    -- 33
    125 EZ

    5 x 25 AFAP + 50 EZ @ 2:00
    125 EZ

    2 x through:
    2 x 50 IM transition @ 100 pace @ 1:00
    50 EZ @ 1:00
    4 x 25 kick @ 100 pace @:30
    50 EZ @ 1:00
    4 x 25 power kick
    50 EZ

    50 EZ

    6 x 25 w/chute & paddles
    100 EZ

    Total: 3300


    I was tired and dragging today. I think I had too much fun last night out with our neighbors. I was also still sore from weights. I may have to cut back my dryland sessions a tad.
    Swim Workouts
  13. DAM SMU Meet 2014

    by , February 22nd, 2014 at 07:17 PM (After a long rest)
    I had some great races today but came out on the wrong side of some close finishes in all my events. Despite the disappointment of loosing races I REALLY had fun today.

    Todays events and times

    50 back 27.08
    50 fly 25.55
    500 free 5:04.91
    200 free 1:51.61
    100 IM 59.10

    i was very sore when I woke this morning but loosened up pretty good in warmup. I have never swum a 50 fly or a 100 IM in scy so I can officially say I had life time best times in those events. The other times are ok but not that quick. As I said though to some extend the times were irrelevant today because I got to race and that was a lot of fun.

    The only crumby thing today was that I missed my daughters meet where she had a bog break out. She dropped time in all of her races and in the 100 IM dropped 10 seconds and her 200 free where she dropped 12 seconds. Her other events she dropped 2 seconds in each and considering one of these was a 50 free she rocked. Unfortunately I missed her swim due to this meet. At least I get to see her swim tomorrow!!

    Its been a good weekend in the Carroll household so far!

    Updated February 22nd, 2014 at 07:23 PM by StewartACarroll

    Masters Swim Meets / Events
  14. Feb 21-22

    by , February 22nd, 2014 at 04:52 PM (The FAF AFAP Digest)
    Friday Drylands

    RC ex
    captains chair leg raises, 2 x 15
    good mornings, 75 x 4 x 8
    seated row negatives, 80 x 4 x 6
    extreme angle goblet squats on stacked steps, 50 x 4 x 8
    tricep press, 80 x 4 x 8
    explosive leg extensions, 90 x 3 x 25
    explosive leg press, 175 x 2 x 15
    kneeling ab crunches, 100 x 3 x 15
    hip abductors, 90 x 4 x 6

    Stretching, 20 min

    Saturday Recover Swim:

    I walked into Pitt and the competition pool was closed, again, for some kind of informal kids meet. I ignored the do not swim signs and hopped in a lane anyway. No one kicked me out. I was tired -- can't do more than 3 hard workouts in a row these days -- and did a recovery swim.

    600 various
    100 scull
    100 fly drills
    6 x 25 shooters w/fins @ :40
    4 x 25 smooth fly @ :35
    4 x 50 backstroke @ 1:00
    4 x 50 breast @ 1:10
    4 x 75 free w.paddles @ 1:30
    50 EZ
    16 x 25 kick w/fins @ :30, UW 15m+ with 3 kicks
    100 EZ

    Total: 2300


    Going to stretch for a bit. I am really sore from yesterday's weights. I think I did more reps than usual.

    I had an appt with an allergist yesterday. I had a lung function test which according to the doc was "over 100%." I guess this is for the normal person bc I told him I still feel like I recently have had diminished lung capacity. He said that is still certainly possible due to a combo of age, allergies and reflux. Didn't realize I had that but it's apparently very common in endurance athletes. I was telling this to Mr. Fort and he remarked that his trainer told him that the worst aging of the body takes place in the 50s decade. I had thought it was the 60s ... Whatever, I notice it even a subtle change. Oh well, hopefully the drugs will help!
  15. Friday 2/21/14

    Friday 2/21

    AM and PM SCY

    AM swim:

    400 swim
    300 pull w/ buoy + paddles + snorkel
    200 kick w/ board
    100 I.M. drill

    8x50 @ 1:00 odd: k/dr, even: dr/sw I.M.O.
    5x100 @ 1:15 AE
    8x25 @ :40 V.S.
    100 EZ

    4x75 @ 1:20 BEST AVG
    3x100 @ 1:10 AE MAKE
    4x50 @ :50 @ 200 PACE (BR)
    2x100 @ 1:10 AE MAKE
    4x25 @ :40 BEST AVG (BR)
    100 EZ

    300 EZ

    Total: 3700

    PM swim:

    300 swim
    8x25 @ :10 rest scull/drill w/ snorkel
    5x100 @ 1:30 AE FR kick w/ board + fins

    300 @ 3:30 pull w/ buoy + paddles
    200 @ 2:15 pull w/ buoy + paddles
    100 @ 2:15 BEST AVG (56.0, 55.7)

    200 EZ

    Total: 3400

    Really felt sluggish this morning. I had no speed at all. I think I have entered that phase right before/after taper starts where you feel like crap and wonder how the hell 13 days is going to change thing! In the afternoon I did better, but had to cut the workout short because I had a dinner party to attend.
    Swim Workouts
  16. 2|21|14 easy stuff

    by , February 21st, 2014 at 10:17 PM (Blog)
    about 1700 of easy swimming

    Just watched the women's slalom, Mikaela Shifferin (or something close to that) from USA just took a gold. It was the last run. What an intense competitor, she went out real fast and at midcourse was over a second faster than the leader from Austria when both ski's popped up in the air due to her speed. She somehow managed to recover with enough to win by several tenths.

    Meet tomorrow morning. Slept in last night so I won't be stressed out tonight thinking about it. Better get to bed now though to be up early enough to drive 2 hours and be ready for the block lanes at 8:45
  17. Week 73 - Friday

    by , February 21st, 2014 at 09:16 PM (After a long rest)
    This has been a very long week. Last night we housed a Brazilian partner including some dinner and discussion late into the evening by my standard; namely 8.30pm. Also as I have written before Friday I go to the pool 30 minutes earlier than normal to allow a friend of mine to swim before she has to go to nursing school. I had a good nights sleep and actually woke an hour before my alarm was set and got up and had a coffee and read the papers online before heading to the pool. This mornings practice was pretty brutal and involved parachutes and sprint work.

    Warm up
    400 free with snorkel
    6x50 catchup on 45
    6x100 kick on 1.40 holding 1.20 or better
    12x50 drill build by 25 on 50

    Main set
    4x(100 free with parachute AFAP on 2mins, 2x50 easy on 1min)
    200 easy
    3x(50 fly kick, 25 fly, 50 fly drill, 25 fly, 25 fly kick underwater, 25 fly) with 20 seconds between rounds
    100 free AFAP from block
    75 free AFAP from block with 30 seconds of vertical fly kick arms above head 25 no breather
    50 free AFAP from block with 10 squats, 25 no breather, 30 seconds vertical fly kick with hands above head, 25 no breather
    25 free AFAP from block with 10 squats, 25 no breather 30 seconds of vertical fly kick with arms above head, 25 no breather

    Warm down
    400 easy

    Total 5300scy

    Despite being tired by the end of this workout I felt good. My legs were shaking so badly by the last fast stuff from the blocks I could hardly stand on the blocks. On the main set with parachute I held 1.10 on the 100s and 40s on the easy 50s. On the fast 100 at the end I went 51, 37 on the 75, 23 on the 50 and 10 on the 25. I was really pleased with today's workout.

    Today flew by work wise but I headed out at 4.30 so I could make the warm up for the USAS meet where I was swimming the 1650. I had a good warmup but was still feeling the affects of this mornings workout. My arms were heavy and my legs in particular felt very heavy. Despite this I felt confident of having a good swim. After the first 200 I had the urge to get out but I stuck with it. I ended up going 17:30.12 on the 1650 which is about 20 seconds slower than I had hoped to swim earlier this week, but considering this mornings workout I was very happy. The Texas High School championship is this weekend so most of the really quick kids were not at the meet but despite this I had a good heat and had fun in a sick way.
  18. Friday, February 21, 2014

    by , February 21st, 2014 at 05:45 PM (I swim, therefore I am)
    SCY@FMAC 77 partly cloudy, water 80
    Cloudy skies with humidity at 73%

    Warm up
    400 REV IM
    12x50 FR on :50 desc 1-4 3x *37s-33s

    *Set 1*
    4x150 on 2:30 desc 1-4 *1:49-1:40, RI
    4x100 on 1:45 desc 1-4 *1:09-1:06, RI
    4x50 on 1:00 desc 1-4 *32-28
    /w snorkel, med-agility paddles
    ---200 BK Swim

    *Set 2*
    500 BK w/fins as 4(75 steady, 25 strong), 1:00 rest, RI
    5x100 BK w/fins on 1:30, steady effort *1:06s-1:05
    ---200 BR Kick

    *Set 3*
    3(4x25 UW SDK on :30, 1:00) w/fins *12-11s
    ---200 DK/bk
    10(4x25 Fly on :30, :15 rest) 4x25 as 25LA/25LA/25RA/25Fast
    /w snorkel-fins, medAP
    /Fast 25s *13-12s
    ---200 FR CU

    *Set 4*
    400 FR as 4(75 DPS/25 Strong) w/snorkel-fins-medAP
    4(4x25 FR on :30, :30 rest) odd/25s Fast, even/25s smooth CU
    /w fins-snorkel-medAP
    /Fast 25s *12,11+s,11s,10
    ---4x50 FR on 1:00 as 25CU/25DPS
    4(2x25 FR on :20, :40 Rest) 25s as 25/1 smooth DPS, 25/2 AFAP
    /smooth 25s *16s-15
    /AFAP 25s *13s-12

    Warm down
    8x50 FR steady on 1:00 *36s
    100 IM EZ

    Today was a nice surprise at FMAC, the water temp 80, instead of 83 or so.

    Training aches are still present, but less nagging as my body appears to be adapting gradually along with band stretches and self massage. I still primarily use the smaller size medium agility paddles rather the large size ones, since doing proper stroke technique with viable water feel is not yet sustainable with the larger size paddles when swimming FR at Strong and AFAP effort levels. I was able to use the large paddles with FR effective for quality sets early last fall and late summer.

    At this point I feel that I have returned to a level of swimming fitness where I can begin engaging in two or three quality training sets per workout at three to four sessions each week along with recovery workouts and a rest day. When doing 25s LA and RA type drills, based on times it appears that my left side is slower or weaker, so I am working to build the side up more.

    I did Set 1 with my friend Greg, going 10 seconds behind his send off, that was good motivation. I have to do more of that, swimming with someone, since FGCU pools are down Coach Chuck is coaching at a pool in Naples, and there are many solo workout days I do not inspire myself enough.

    Updated February 21st, 2014 at 05:55 PM by fdtotten

    Swim Workouts
  19. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/24/2013

    by , February 21st, 2014 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:15 3:00
    4 X 75 1:15 1:05
    4 X 50 1:00 :50
    Two rounds. Round 1 intervals on left, 2 on right.

    1 X 500 kick

    1 X 300 5:15 4:30
    4 X 25 :45 :30
    1 X 200 3:30 3:00
    4 X 25 :45 :30
    1 X 100 1:45 1:30
    4 X 25 :45 :30
    Two rounds with a break between rounds.
    Round 1: 300-200-100 are IM--25's are one of each stroke.
    Round 2: 300-200-100 swim free--25's are free/up tempo 85/90%

    18 X 50 1:15
    1-14: 25 fast with great turn and breakout/easy return
    15-18: easy swim down

    Swim Workouts
  20. Friday, Feb 21, 2014

    by , February 21st, 2014 at 07:56 AM (Trying to Train Smarter, Not Just Harder)
    Finally felt good to be in the water again, after a 3 week dry spell. My shoulder is still achy, but if I minimize the use of paddles, I can go longer w/out it aching (after the initial 600 of getting it warmed up). Swam mostly solo today, Bill beside me on one side, Dan on the other, each doing their own thing. I was fastest tho, lol!

    600 - 100 free, 25 back/25 breast repeat
    2 x 300 pull, first one w/out paddles
    400 kick
    100 easy
    5 x 100 w/pullbuoy @ 1:25 holding ~ 1:20
    5 x 100 swim @ 1:25 holding ~ 1:18ish
    100 easy
    5 x 100 pull @ 1:20 holding ~ 1:15's
    5 x 100 steady state (w/paddles & fins) @ 1:20, holding ~ 1:10's
    100 easy
    3 x 300 breast/free (50 Br, 50 Fr, 100 Br, 50 Fr, 50 Br)
    100 easy

    I've been having a lot of trouble motivating myself to actually work the workouts lately. Haven't been able to pin down exactly the cause, but today, after a nice workout, where I was able to push myself to go harder (than usual), I've decided the problem stems from basically one factor: 1) I am forced to swim at Meyers w/out ATAC because of repairs to Trousdale, thus notoriously warmer pool temps, and since ATAC has moved to a different pool at an even earlier time, this means I don't have anyone my speed to push me - my friend Jenna is waaaay too fast, and Bill waaaay too slow, but today I had Dan right beside me, and he is "just right". Plus, throw in the fact that I'm staying up too late watching the Olympics, and you could say I'm burning the candle at both ends. Ah Ha. Problem solved. Well, it will be, as soon as they let us back in to Trousdale.

    Updated February 21st, 2014 at 09:04 PM by Celestial (typos)