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  1. Finally, some signs of life!

    by , September 22nd, 2013 at 03:23 PM (Chowmi's Blog)
    I am finally actually almost unbelieveably feeling pretty good! You won't believe this is me posting, maybe someone hijacked my blog and posted in my place. Anyway, set your faces to stun!

    On Friday, I got a haircut and an eyebrow wax. Then I had an awkward amount of time, too much hang around, so I decided to swim a quick sprint workout on my own. I went nearly exactly the same times as the week before, but my fly is finally starting to come back:

    From the blocks:
    fly 32
    back 35 high
    breast 40
    free 29

    then the team came in. I decided to stay for a bit and loosen up. But then, I stayed for the entire workout since I really liked the sprint sets! So I was actually in for a whopping 1 hour and 45 minutes!!!!

    The main sets I liked were
    8 x 75's, 2 rounds
    fast/easy 50
    fast/easy/fast
    all easy
    all fast
    I did these IM w/o free

    Then
    6 x 50's
    fast/easy
    easy/fast
    all fast
    I did these fly and/or breast

    I'm bummed out I won't be racing until Nov. There there are too many choices over limited weekends! I have also decided that during the school year, drylands/vasa once a week would be good. I just can't do more without bumping into recovery days! So here's my plan:

    Mon - strong/sprints
    Tues - strong/sprints
    Wed - easy swim or off
    Thurs - off; stretch only
    Fri - strong/sprints
    Sat - drylands/vasa
    Sun - easy swim or off
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  2. 200s Time Trial

    by , September 22nd, 2013 at 03:08 PM (Alex's swim journal)
    After a hard week and a couple of recovery days, Scotty and I figured it was a good time to time-trial some 200s to get a benchmark. Friday I was still pretty stiff from the Thursday set of 50s and the strength training in the weightroom so I only did 2000 in drills. Saturday I went in to get another recovery workout in... didn't want to swim too hard, so I could save it for today's time trials, but I did want to get in a little bit of up-tempo work. Here's what I did:

    400 EZ swim
    4 x 100 IM
    4 x 50 fr fr
    8 x 50 on 1:00 in 4IMO (:45, :48, :50, :50, :53, :53, :46, :44)
    200 recovery
    8 x 50 on 1:00 in 4IMO (:46, :48, :47, :47, :53, :54, :45, :43)
    200 recovery

    I wasn't too disappointed with this effort, wasn't pushing 100%...felt more like I was at 85%. The 400 IMs were both under 6:30 when you add up the times... so it was good pace work for me; a bit of a confidence builder going in to today. After two days without doing any weights, I hoped to be recharged enough to put in some good times. Here's what I did today:

    400 EZ swim (alternated 100s, fr and pull)
    4 x 100 IM on 2:00 (not blazing at all swam thee in mid 1:40s; last one in 1:39-40)
    4 x 50 fr on 1:00 (:37-:43)
    Master's minute

    200 FLY (off the blocks, 3:22)
    200 recovery
    200 BACK (off the blocks, 3:08)
    200 recovery
    200 IM (off the blocks, 3:13)
    200 recovery

    200 pull
    4 x 100 IM on 2:00
    200 pull

    I was a little disappointed in the 200 fly (I swam 3:21 from push at the beginning of August), but given that this was done without any sort of taper and after some hard drylands over the last few weeks, I'm not entirely displeased. I tried to relax as much as possible, I felt a little slow, but at least now I know what my target pace in practice should be now.

    I was much happier with the 200 bk... I started losing steam in the last couple of lengths, but my average pace of :47 was right where I thought it would be... hoped it would be, honestly. I can work to improve that over the next few weeks too.

    For the final time trial I did 200 IM while Scotty did 200 breast. His breast was on fire today and I couldn't keep up. Still, I matched my 200 IM personal best from last spring.

    Now that I have a benchmark, we'll see if I can keep up the pace work in practice and retest again in about three weeks.

    Got into the weight room afterward, but only had twenty minutes, so I did one set of everything instead of three... probably needed a "step-down" session anyway.
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  3. A return to long course

    by , September 21st, 2013 at 11:02 PM (One Stroke at a Time)
    Saturday, September 21
    LCM
    600
    400 (50 kick/50 swim)
    4 x 100 1:35
    300 pull 5:00
    3 x 100 pull 1:40
    200 3:40
    2 x 100 1:50 50 stroke/50 free
    100 easy
    8 x 50 on 1:00 odds 3 stroke then 6 kicks evens swim
    200
    4 x (100 on 1:40 then 50 kick on 1:00)
    4 x (50 kick fast on 1:15 then 100 moderate 1:45)
    4300 meters

    I knew it would be long course before I arrived. I had tried to swim Friday night and we were rained out but the pool had already been changed so I was one of the few who was not surprised this morning. I was pretty beat up by the end but made it through the entire workout. I much prefer long course to short course so didn't want to get out early since I am unsure if we'll have another weekend until next year. I will try to go back tomorrow and possibly Monday am since they usually don't flip the pool until after Monday am workout.
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  4. Sat, Sept 21

    by , September 21st, 2013 at 05:12 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles @ 1:10
    odds = front scull
    evens = caterpillar fly drill
    50 EZ
    4 x 50 torque drill w/agility paddles @ 1:15
    50 EZ
    8 x 25 shooters w/fins @ :40
    50 EZ

    Main Sets:

    4 x 25 SDK off blocks with parachute
    -- with a big chute, you feel like you're going nowhere

    4 x 30 burst SDK off blocks to 15 m, cruise back
    100 EZ

    Basically did the main sets from workout #6 on the HIT forum. I hadn't written it down, so modified slightly.

    w/fins
    3 x 100 back @ 200 pace @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast flutter kick w/board @ 100 pace @ 1:30 (26s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP free @ 1:00
    100 EZ

    3 x 100 back kick, 12.5 UW each 25
    1 x 50 EZ @ 1:00
    2 x 50 fast dolphin kick w/board @ 100 pace @ 1:30 (27s)
    2 x 50 EZ @ 1:00
    2 x 25 AFAP fly (10s)
    100 EZ

    3 x 100 DPS free @ 2:00
    1 x 50 EZ @ 1:00
    2 x 50 fast backstroke kick @ 100 pace @ 1:30 (25-26)
    2 x 50 EZ
    2 x 25 AFAP fly (10s)
    100 EZ

    100 EZ

    Total: 3970


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

    That workout doesn't look that hard, but I am pretty beat. I have to mull over what the best way is to get ready for fast 100s. I feel pretty far away right now.
    Categories
    Swim Workouts
  5. 9/21/13 neoprene scm

    by , September 21st, 2013 at 01:02 PM (Blog)
    Yesterday I ran for 30 minutes. My back has been borderline out these past few weeks and this run might have made it worse. I can stand straight however, moving around I get sharp acute jolts of ouch.


    Today's swim:
    Water slightly chilly so I wore


    800 drills
    200 swim
    450 flutter kick with snorkel = 18 x 25 on 0:45 as 12.5 sprint kick / 12.5m easy kick
    400 continuous flutter kick with board as ~10m (6 sec) AFAP / 15m (30 sec) easy kick
    Categories
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  6. 09.21.13 - Th/Fr/Sat workout

    by , September 21st, 2013 at 11:09 AM (Pete's swim blog)
    Thursday - Swam w/ Dave, Dave and Eric @ Dublin.

    600 Warm up

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Fly
    * Evens - Fly w/ 1st, 2nd, 3rd, 4th 25 Free
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Back
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st, 2nd, 3rd, 4th 25 Kick
    * Evens - Free w/ 1st, 2nd, 3rd, 4th 25 Br
    100 Pull - 1:10
    50 Easy

    8 x 100 - 1:30
    * Odds - Free w/ 1st 50 fly, outside 25s fly, middle 50 fly, last 50 fly
    * Evens - Fly w/ 1st 50 Fr, outside 50 Fr, middle 50 Fr, last 50 fr
    100 Pull - 1:10
    50 Easy

    10 x 50 Free - :45

    100 Cool down

    (5000 Total)

    Friday - Swam w/ Dave, Dave and Roger @ Dublin

    600 Warm up

    6 x 50 - :45
    Rest
    1200 Free @ 1:15 Pace - Each of us took a turn up front with the rest drafting. 1st swimmer swam 150, moved out of the way while others passed and then joined the end of the line. 2nd swimmer led next 300 yards w/ an open turn halfway through to check the pace. 3rd and 4th swimmers did the same. First swimmer finished the last 150.
    50 Easy

    100/200/300/400 IM @ 15:00. Open turns @ end of each IM. If behind 1:30 pace, substitute stroke for free.
    100 Easy

    6 Rounds of:
    * 100 Fly - 1:30 (1:28, 1:28, 1:25, 1:21, 1:17, 1:16)
    * 50 Easy - 1:00
    1:00 Rest
    100 Timed Fly (1:12 - no drag suit)

    200 Cool down

    (4450 Total)

    Saturday - swam @ hsv nat w/ Mary, Dave, Dave, Dave and Brandon.

    500 IM, easy
    400 IM Kick

    16 x 25 IM Order - :30, odds easy, evens fast

    At this point, Mary, Dave and I abandoned the whiteboard workout to join Brandon's workout.

    10 x 50 - 1:00, 1-4 easy; 5-7 build; 8-9 fast; 10 fast (:30)

    8 Rounds of:
    * 200 Free - 2:15
    * 150 Free - 2:15

    I chickened out and pulled these. Made mostly 2:09s and 2:10s. Might have made it without the drag suit.

    200 Cool down

    (4800 Total)
    Categories
    Swim Workouts
  7. Week 51 - Saturday

    by , September 21st, 2013 at 10:13 AM (After a long rest)
    I felt good today, but once again it was a tough workout, both speed and endurance; we have another 2x 3 week cycles of endurance work so this is going to be the norm for a while.

    Warm up
    8x100 free on 1.20 with snorkel
    10x50 free on 40

    Main set
    8x100 kick on 2mins best average
    100 easy
    5x250 pull on 2.45
    10x50 on 50 swum 12.5 streamline kick, 12.5 swim, 12.5 streamline kick, 12.5 swim

    Warm down
    100 easy

    Total 4050scy

    I went 1.15 on the first 100 kick, then 1.19 and at this point I knew this set was going to suck. I managed to do 1.21s on the next 4. On number 7 I tweaked my neck on the first turn and eased off. On the last one I wore my snorkel and dropped the kick board and went 1.21. Overall I was pleased with my times holding mainly 1.21s, but this really hurt. I continue to work on leg strength and this really needs to improve if I am going to achieve my goals. The 250s were tough and despite being pull I had a lot lactic acid pumping through my system so these just continued to hurt. I was getting about 10seconds rest but felt pretty bad as this set went on.

    I met with my coach yesterday and we worked on a meet schedule upto my next shave meet, which we decided would be the great west classic at our pool on 17th Jan. I have never done a taper over Christmas before but with the goal of hitting top form for worlds this seemed to make a lot of sense. I will try to do a camp style week(2 swims and 1 dry land per day) in November to ramp up my base before we start to focus on quality. I will be swimming 3 USAS meets this fall before the taper meet. We also discussed ramping back up after the meet in January. I won't be doing Spring Nationals instead focusing on Worlds in August and trying to get back into long course as early as possible. I will definately be doing 800,400 and 200 at worlds but have not decided on the shorter free events or the back. I suspect I will do the frees but will compete this fall and spring in some back events to see how that goes. I am really enjoying setting some goals and approaching the next year. I want to enjoy the journey which has been the biggest change in my swimming experience this go around.

    Updated September 21st, 2013 at 10:43 AM by StewartACarroll

    Categories
    Swim Workouts
  8. Workout 09/20/13: morning

    by , September 20th, 2013 at 11:17 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill
    200 Shark Swim
    200 Loosen and out
    (Solo/Rec/1000 yds
    ---------------------------------

    Easy swim before work*today.* I ended up doing some more exercising after my swim yesterday - went for a*1.7mile*jog and biked 2.6 miles after my*1.7mileswim... That is perhaps as close to a*triathlon*as I'll ever get!* My legs aren't too trashed*today, and although my knees ached last night they are fine now.* I'm thinking of adding in some jogging a couple of times a week (mind you, I jog for two-three blocks, then walk for a couple at this point).* We'll see how long this insanity plays out* ...
  9. Friday 9/20/13

    Friday 9/20

    PM only SCY

    800 (300 swim/100 kick)
    600 (200 pull w/ buoy + paddles + snorkel/100 kick)
    400 (100 swim/100 kick)
    200 I.M. drill

    12x25 @ :15 rest drill build (as in drill but also build each 25)
    100 EZ

    2x
    3x100 @ 4:00
    - each 100 done as 20 air squats/25 under H2O kick AFAP/10 push-ups/75 FAST
    4x50 @ 1:00 25 drill/25 swim

    100 push FAST (I.M. - 1:01.0, I died hardcore)
    200 EZ

    Total: 3700
    Categories
    Swim Workouts
  10. Friday, September 20, 2013 11:30-12:35pm

    by , September 20th, 2013 at 04:20 PM (Fast Food Makes for Fast Swimming!)
    Kind of a "late" swim for me. Usually I try to get to the Y sometime between 9 and 11, but at least it wasn't crowded. I had a lane to myself, besides the main set portion which at least I was sharing with another competent swimmer/tri-guy who does flipturns, and has swimming skillz.


    Long Warmup:

    600 Free
    500 Free Pull
    400 IM - went 5:20 on this, not sure why I checked it, but I did. Only the fly and free felt good
    300 SDK w/ short fins on back
    200 IM
    100 Free
    (2100/2100)

    Main Set: Fun with "odd length swims"

    2 x 225 Free Pull @ 3:00 (went 2:40ish)
    2 x 175 Free Pull @ 2:15 (went 2:05s)
    2 x 125 Free Pull @ 1:30 (went 1:25s) I had to move it here
    2 x 75 Free Pull "cruise" @ 1:00
    4 x 25 Free Pull @ :20 (went :15/:16s)
    (1300/3400)

    Kick Set w/ short fins:

    200 SDK on back @ 3:00
    150 SDK on back @ 2:30
    100 SDK on back @ 1:30
    50 SDK on back @ :30 (went :32) this is tough to do at the end of a practice vs. the beginning
    (500/3900)

    100 EZ and out

    ---------------------------------
    4000 Yards
  11. getting back in the pool while expecting

    by , September 20th, 2013 at 01:16 PM (Colleen Conway's blog)
    So last week my husband and I got back in the pool after taking the summer off to spend time at the beach with our daughter, she is obsessed with the ocean and boogie boarding with her dad even though she is only 2 lol. I am currently 12 wks 5 days pregnant with our second one (exciting), and I also plan that to be our last if everything goes well, so staying in somewhat good shape is exciting because I know that its not all for nothing in the future. These past four practices I have to stop when I get tired and basically take it down a whole notch. I did not swim through the pregnancy with my first child, so not really sure how it will go. While I do get out of breath much easier than normal and have to make stops, yesterdays Masters practice didn't go too bad. I did a 400 free warmup (with like 2 stops) then 8x 50 (free drill/back drill) on 1.00 and then 3 x (200 free, 100 IM and 4x 25s fly sprint) ( I didn't do any of this set on any real interval just got enough rest.) Its great to be back in!!
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  12. Friday SCM Workout

    by , September 20th, 2013 at 01:15 PM (TJ's Blog of Slow Swimming!)
    Downtown YMCA, SCM (shallow) With Lunch-Time Masters

    Warm Up
    300 free
    200 IM drill

    Main Set
    2 x Through
    2 x 100 back on 2:00 (laughable for me - it took me 2:15 to finish the first)
    3 x 50 fly (left down/right back) on 1:10 (~1:00)
    3 x 50 free on 1:10 (~0:50)

    50 easy

    2 x Through
    2 x 175 fast on 3:15 (~2:45)
    2 x 50 breast with 3s glide on 1:15 (~0:55 to 1:00)
    100 IM on 2:10 (~2:00)

    Cool Down
    100 easy

    I think our coach may have been sleep deprived when he wrote this workout (his wife had their first baby last night. Anyway, anyone who knows me, knows that backstroke is my achilles heel. I have a terrible kick and my backstroke definitely suffers for it. Oh well. It WILL get better.
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  13. Sarasota YMCA Sharks Masters 5:30 AM Workout: 09/23/2013

    by , September 20th, 2013 at 12:02 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 x 200 3:00 3:00
    5 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    2 X 100 kick 2:15
    2 X 75 kick 1:45
    6 X 50 kick 1:05

    15 X 50 1:00
    Every third fast ,choice.

    10 X 200 3:00
    1-5: descend 1-5
    6-10: negative split

    WARM DOWN: 4 X 50 easy

    5000Y
    Categories
    Swim Workouts
  14. another screwup at the CCAC pool

    by , September 20th, 2013 at 08:56 AM (Mixing it up this year)
    They set up the lanes so narrow today for long course, what is normally an 8 lane 50 meter pool was set up as a 12 lane 50 meter pool. Talk about collision city. Atleast with the wider lanes I can swim down the middle to pass someone.

    At least all I was doing was a warmup for tonights 500 Free in Brunswick. Kids meet for this old kid.

    500 free
    500 free kick w/zoomers
    500 free w/snorkle, strapless paddles & bouy
    5x100 free w/snorkle maintain 6 beat kick
    200 free kick w/zoomers
    100 back w/zoomers
    200 back kick w/zoomer
    500 free

    Total 3000 meters EZ
    Categories
    Swim Workouts
  15. Week 51 - Friday

    by , September 20th, 2013 at 08:42 AM (After a long rest)
    We had power cuts throughout the night and a pretty big storm with heavy rain all night. My wife saw on her phone that power was out throughout our town so I decided to wait for the power to come back on before heading to the pool. The drive took 15 mins longer than usual and when I arrived the pool was already full except my lane which people had left open for me. Today's workout was long and a little boring but I was tired by the end.
    Warmup
    400 free with snorkel

    Main set
    80x50 swum as 2x(10x50 free on 35, 10x50 kick on 45, 10x50 drill on 50, 10x50 back on 40)

    I ran out of time after doing 68 of the 80.

    total 3800scy

    Updated September 20th, 2013 at 08:50 AM by StewartACarroll

    Categories
    Swim Workouts
  16. 399.89 miles...

    by , September 19th, 2013 at 09:50 PM (Alex's swim journal)
    ... that's what GTD told me was my current mileage after entering my numbers today. I thought I would be over 400 by now, but I had a rough day at work yesterday, left the office after 7:30, and didn't get to the pool until 8:00PM. I was so stiff from the previous day's workout that the only thing I could really do to get anything out of the swim was to drill. I only finished 1200 yards... I did about 400 of it kick and, man, were my legs sore.

    Today I was planning to do a repeat of Tuesday's Rushall sets and get to about 4200 again... which would have put me over that 400-mile mark; but I got a little bit of a late start and only did 500 for a warm-up. Scotty joined me today, so I had additional motivation going into the sets. Here's what we did:

    WARM-UP (500): 200 free, 100 back, 2 x 100 IM (1:37 and 1:40)

    MS:
    10 x 50 fly on 1:10*
    200 recovery
    10 x 50 back on 1:10 (held mostly :47s, an occasional :48 or :49)
    200 recovery
    10 x 50 breast on 1:10 (held :55s, some low :50s in there as well)
    200 recovery (swum as EZ 2 IM; SAPs instead of full stroke fly)
    10 x 50 free on 1:00 (:38-:40)
    200 recovery (swum as EZ 200 IM)

    COOL-DOWN: 250

    TOTAL: 3500 SCY in about 80 minutes

    *So, I made all the reps on bk, br, and fr sets in my target range, which means I should add a couple more reps per stroke to the set next week. On fly I only missed my target once... held mostly :48-:49, when I saw :50+ I dropped the next rep (probably rep 7 or 8), then finished out the set. We used 1:10 as our interval, because we were swimming slightly different paces (he was doing :46 on fly, but coming in :49-50 on some reps of bk) and :20 RI is tough to keep track of, when you're trying to figure out if you made your target or not--1:10 interval was nice and clean and didn't put us too far off of :20 rest anyway. I'll note here that I missed one less fly rep in the set than I did on Tuesday, so I'm hoping to be able to increase number of reps there in the near future too... am beginning to think 3:12 is in reach for 200 fly, maybe even 3:10... and 3:00 at some point this spring? Time will tell.

    After the pool workout I hit the weight room for a repeat of Tuesday's drylands too. Did everything the same as posted on that day except that I did 3 x 12 lunges this time instead of 3 x 10. I was pretty much fried at the end, but had a good stretch, so I actually don't feel as bad tonight as I did on Tuesday night.
  17. Thursday 9/19/13

    Thursday 9/19

    PM only SCY

    2x
    400 swim w/ under H2O turns
    4x75 @ 1:20 k/dr/sw w/ fins
    4x25 @ :30 build

    100 EZ

    4x
    200 @ 2:15 (2:07, 2:03, 2:08, 2:08)
    150 @ 1:40 (1:33, 1:34, 1:35, 1:33)
    100 @ 1:05 (1:02, 1:01, 1:03, 1:02)
    50 @ :35 (31, 30, 32, 32)
    200 FR kick w/ board MAX EFFORT (3:20, 3:22, 3:25, 3:24)
    100 EZ

    20x25 @ :10 rest bow & arrow drill w/ paddles + fins + snorkel
    400 EZ

    Total: 5800
    Categories
    Swim Workouts
  18. No blogging but plenty of swimming

    by , September 19th, 2013 at 05:41 PM (One Stroke at a Time)
    Thursday September 19th
    Lunch Bunch
    6 x 50 1:00
    3 x 3 x 150 fly/back/breast/75 free Within each round #1 on 2:30, #2 on 2:20 and #3 on 2:10
    4 x 3 x 100 pull Within Each round #1 on 1:35 #2 on 1:30 and #3 on 1:25
    150 easy
    3000 yards

    Tuesday September 17th
    Lunch Bunch
    100 on 1:45
    4 x 75 on 1:10
    200 on 3:30
    3 x (100 IM on 1:45 then 4 x 50 fast stroke (round #1 back, #2 breast, #3 IM order) on 1:10 then 200 recovery on 3:30)
    4 x 150 odds 50 swim with paddles /50 kick/50 swim with paddles evens 50 kick/50 swim/50 kick 10 sec rest between
    200 easy
    2900 yards

    Saturday September 14th
    500
    2 x (200 on 3:00 then 50 kick on 1:15)
    pull set, IM drill then a short IM set which I don't remember at all
    6 x (100 pull on 1:25 then 50 easy on 1:00)
    7 x (100 on 1:25 (start at 25 back/75 free and add a 25 back until 100 back and then drop a 25 until 75 free/25 back) then 50 easy on 1:00
    4200 yards

    Friday September 13th
    I can't remember most of the work out
    Main set was 100-200-300-400-500-400-300-200-100 on 1:30 base
    3500 yards

    Thursday, September 12th
    350
    12 x 50 kick/swim then drill/swim on 1:00
    3 x 300 middle 100 IM 4:30
    3 x 200 middle 100 IM 3:10
    3 x 100 IM 1:40
    8 x 75 pull on 1:05
    150 easy
    3500 yards

    Tuesday September 10th
    8 x 200 (150 on 2:30 then 50 recovery on 1:00)
    50 easy
    8 x 100 on 1:45 odds descend IM evens recovery
    8 x 50 kick 1:00
    50-100-150-150-100-50 pull
    50 easy
    3400 yards

    Sunday, September 8th
    7 x 50 on 1:00 12.5 back/12.5 free/12.5 back/12.5 free
    4 x (3 x 100 on 1:40 done 75 kick/25 swim then 4 x 50 with paddles on 50)
    16 x 25 on 35 IM order
    8 x 50 with paddles on 1:00
    3150 yards

    Saturday September 7th
    300
    8 x 50 on 50
    3 x 200 pull on 3:00
    4 x 150 with paddles descned n 2:20
    6 x 100 on 1:30
    50 easy
    4 x 50 descend on 1:15
    100 easy on 1:45
    4 x 75 on 1:15 50 easy swim/25 sprint kick
    100 easy
    2 x 100 kick on 2:00
    100 easy
    4 x 75 50 easy swim/25 sprint kick
    100 easy
    4 x 50 fast
    100 easy
    150 easy
    4400 yards

    Friday September 6th
    400
    3 x (4 x 100 descend on 1:30 then 300 pull on 5:00)
    200 easy
    8 x 50 kick IM order on 1:00
    4 x 50 on 50
    200 easy
    3500 yards

    I have been able to swim over the last two weeks but never sat down to put the workouts in the computer. I knew the yardage beacuse I would put it in my FLOG after I left the pool but I don't like to type on my phone so I never put in the full workouts. Today, I realized I was building up paper scraps with partial work-outs on them so I wanted to write them down. I have been up and down in the last two weeks as far as my energy is concerned. My son ended up in the hospital for a week on TPN and pain medications. I spent a lot of time there. Since the pool is about three blocks from the hospital, I managed to carve out some time on most days (when I wasn't reading all the internet craziness about DN's Cuba-Fla swim). My son is back to normal except he has to limit his activities and eat a low fat diet. It's pretty funny to see a six year old (who is super skinny) ask people, "Is that low fat?" I got my own treatment on Tuesday so am laying pretty low right now. My oldest is going to Austin this weekend with a friend and his dad so I'm looking for some low key, non contact activities for the younger one for the weekend. Hopefully, I will get back to this a little more regularly.
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  19. Blocks! Sept 18-19

    by , September 19th, 2013 at 04:23 PM (The FAF AFAP Digest)
    Wednesday:

    -- wanted to swim, but I'm having some trouble carving out enough time to swim with the new puppy.

    RC/scap, 15 min
    core work, 15 min
    spin, 45 min

    Thursday:

    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    6 x 50 w/agility paddles
    odds = front scull
    evens = caterpillar fly drill
    10 x 25 shooters w/fins @ :40
    100 EZ

    Main sets:

    Swimmers from the Pitt womens' team have been there when I've been there in the afternoon. They were going off the blocks (and rolling on the 59), so I decided to join in! Seems like there is no anti-block rule here!

    5 x 30 burst + cruise from the blocks
    100 EZ

    5 x (25 AFAP from the blocks + 75 EZ) @ 3:30
    2 free (11 flats), 1 fly (11 high), 1 shooter (11 high), 1 back (12)
    100 EZ

    2 x broken 100 flys w/fins + 50 EZ
    100 EZ

    Ultra short distance kick set:
    20 x 25 kick w/fins @ :30, done as 15 AFAP + cruise -- tiring!
    150 EZ

    7 x w/bungee cord: swim out until hit major resistance
    free --- take 20 strong strokes against resistance
    breast -- take 15 strong strokes
    dolphin kick on back -- kick for 20 sec
    backstroke kick -- kick for 20 seconds
    (I'm calling these 100s; felt like a weight workout)
    100 EZ

    Total: 3300


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

    I was pretty happy with this workout and loved the block work. My times on the 25s were very solid, so I haven't lost my raw speed at least. One of the college girls was kind enough to comment that I was in "great shape." haha. They're prolly not used to geezers using the blocks.

    Thinking about doing 1-2 of the meets in October in DC. The DCAC meet is Oct. 12 and the Sprint Classic is Oct. 27.

    Updated September 19th, 2013 at 05:37 PM by The Fortress

    Categories
    Swim Workouts , Strength Training and Dryland Workouts , Spinning
  20. 9|19|13 25 scm minutes

    by , September 19th, 2013 at 04:15 PM (Blog)
    Very brief workout to start my pre-meet hypoxic block training

    12 x 25 on 2:00 free, DFS, no breathers at about 94% effort
    • 15 spl, 14H - 15 seconds



    Need to work the DPS on next recovery day

    Been stretching alot and hitting weights at least 4X a week. Also resting well

    just under 164lbs, heaviest I've been in years
    Categories
    Uncategorized