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  1. 4 Days To go

    by , November 18th, 2008 at 12:26 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, November 18, 2008
    SCY with Carrie

    Warm-Up
    1 x 300 swim alternate 50 free/50 back
    4 x 50 kick on RI :10 - Choice
    4 x 50 Drill on RI :10
    (700)

    Main Set
    6 x 50 on 1:00 for 1-3 free, 1:15 for 4-6 back
    descend #1-3, 4-6
    4 x 50 KICK on 1:10 as 25 fast/25 easy
    odds flutter, evens dolphin
    8 x 25, 2:00 for each two 25s
    odds are AFAP, evens are EZ DAB
    did 1 fly, 2 back, 1 free
    (700)


    Cool Down
    1 x 300 easy kick and swim
    (300)

    Total: 1,700 Yards
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  2. 5 days to the next one

    by , November 17th, 2008 at 12:53 PM (A comfort swimmer's guide to easy swimming)
    I have another meet this weekend. A USAS meet in Boise Idaho with the kids and a few masters swimmers from Boise. On Sat. I'll do the 50 free and 50 back and on Sun. I have 100 free, 100 back, and 50 fly.

    Monday, November 17, 2008
    SCY, Solo

    Warm-Up
    1 x 300 swim mix of free and back
    4 x 50 on RI :10 Kick-25 fast/25 easy, alternated flutter and dolphin on back
    4 x 50 on 1:15 Drill Choice
    (700)

    Main Set
    3 x 50 back on 1:00, desc. 1-3 (went :40-:38)
    Rest additional 1:00
    50 back AFAP (:34)
    100 easy

    3 x 50 free on 1:00, desc. 1-3 (went :37-:34)
    Rest additional 1:00
    50 free AFAP (:30)
    100 easy


    4 x 25, alternate easy speed fly and easy free
    Focus on hand entry/exit and kick timing
    Rest additional 1:00
    50 fly AFAP (:33)
    50 EZ
    (800)

    Cool Down
    1 x 300 as 25 Drill / 25 Swim
    (300)

    Total: 1800 yards)
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  3. Tired and Sore!!!

    by , November 15th, 2008 at 11:13 PM (A comfort swimmer's guide to easy swimming)
    Doing 5 events in a 1 day meet (within 4-5 hours) is a bit tiring! But I survived it and didn't do too bad although my final event was a tough one. So, here is how it went.

    1st event: 50 back. :32.38 My 2nd fastest time for this distance.
    I didn't get a real good warm up. The 1650 ran about 1/2 hour longer than planned so the warmup session was cut short.

    2nd event: 200 back. 2:46.41 split :37-:43-:45-:41. My pacing needs a bit of work but I'm satisfied with this for a first time race. Need to do more long 200-300 back swims at a faster pace to get used to going this distance. I did very few swims over 150 in my training leading up to this meet.

    3rd event: 100 free. 1:03.72 split :31.1-:33.62 1st 50 was way too slow!!! I had about 30-45 minutes rest after the 200 and felt like I should have gone faster but just couldn't seem to get the turnover going and my kick just wasn't there.

    4th event: 100 back 1:13.20 split :35.03-:38.17. My 2nd fastest ever and the 2nd 50 hurt. I'm surprised I swam this so well after the preceeding events.

    5 the event: 50 fly :32.12 This one was hard!! I don't think I had 10 min rest after the 100 back. I swam ok for 25 then was hit by the cumulative effects of the previous swims and really struggled to finish this.

    So now...question...Why was my 100 free so crappy and yet I follow it by one of my best 100 backs? There wasn't much rest, maybe 15-20 minutes.

    So one more week and another meet. I have another week to go in my 3 week taper so maybe I'll see better times next week.

    Updated November 15th, 2008 at 11:43 PM by poolraat

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  4. Easy day today, meet tomorrow.

    by , November 14th, 2008 at 01:02 PM (A comfort swimmer's guide to easy swimming)
    Friday, November 14, 2008

    Swim meet tomorrow so today was an easy day. Even though Im not fully tapered I hope to do well in the 200 back, which will be my 2nd event (the 50 back is 1st). I have never done a 200 back in a meet so this will be a learning experience. Judging by what I'm doing in practice, I'm hoping to finish with a time around 2:35-2:40.

    The other races following the 200 (100 free, 100 back, and 50 fly), Im treating as just more speed work in preparation for next weeks taper meet.


    500 continuous swim alternating free and back as:
    2 x 100, 2 x 75, 2 x 50, 2 x 25
    6 x 50 kick on 1:05, flutter kick on back
    6 x 50 drill on RI :15

    2 x (3 x 50 as descend 1-2, 3 easy) 1st time free, 2nd time back

    4 x 50 as 25 from blocks, all out through turn and breakout, then easy. #1-2 back, #3 fly, #4 free

    300 easy swim, mostly free and back and a little breast

    Total: 1900 yards
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  5. Thursday, 11/13/08

    by , November 13th, 2008 at 12:40 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warm up
    1 x 300 swim free and back
    4 x 25 kick fast RI :15
    4 x 50 drill
    (600)

    Main
    Repeat 2x, 1st time free and 2nd time back*
    {1 x 100 strong on 2:00 (went 1:09 free, 1:15 back)
    {2 x 50, strong on 1:00 (:33 free, :36 back)
    { 1:00 rest
    {4 x 25, FAST on 0:30
    {100 EZ swim down
    {rest 1:00
    * I did this set a week ago and even though my free times are the same, my times for the backstroke 100 and 50's dropped considerably.

    4 x 25 on 0:35
    alternate FAST Fly and EZ free

    1 x 50 free off the blocks FAST. (went :28)
    Build into turns, be VERY FAST on the walls!
    1 x 50 EZ
    (1000/1600)

    Cool down
    1 x 400 easy kick/swim
    (400/2000)

    Updated November 13th, 2008 at 01:11 PM by poolraat

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  6. Wednesday, 11/12/08

    by , November 12th, 2008 at 12:22 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, November 12, 2008
    Solo, SCY

    Warm up
    1 x 300 choice
    4 x 50 on 1:00 ALL DRILL
    4 x 25 on :45 FAST KICK
    8 x 25 on :30, odds fast, evens easy
    (800)

    Main
    4 x 150 back on 3:00
    #1: 50 fast / 100 EZ (2:15)
    #2: 100 fast / 50 EZ (2:10)
    #3 150 fast (2:04)
    #4 easy
    4 x 75 KICK on 2:00
    did these as fast dolphin/moderate flutter/fast flutter
    (900)

    Cool down
    1 x 500 swim easy free and back
    (500)

    Total: 2200 yards
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  7. Tuesday, 11/11/08

    by , November 11th, 2008 at 01:08 PM (A comfort swimmer's guide to easy swimming)
    Tuesday, November 11, 2008
    SCY, solo

    Warmup
    1 x 300 free
    4 x 50 drill on RI :10
    4 x 50 kick on 1:10
    8 x 25 as odds 12.5 extremely FAST/12.5 easy, evens 12.5 easy/12.5 extremely FAST. 1-4 free, 5-8 back
    1 x 100 easy free
    (1000)

    Main
    10 x 50 on 1:00
    1-4 free, Descend to FAST, #5 is EZ (went :40->:30)
    5-8 back, Descend to FAST, #5 is EZ (went :42->:35)

    8 x 25 on 0:45
    odds FAST fly, evens easy free or DAB

    4 x 50, 4:00 for each two 50s
    odds are backstroke off the blocks AFAP, with STRONG FINISHES (went <:32 on both)
    evens are EZ
    (900)

    Cool down
    1 x 300 on 50 kick 50 drill


    Total: 2200 yards
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  8. Taper, Week 2

    by , November 10th, 2008 at 12:25 PM (A comfort swimmer's guide to easy swimming)
    Monday, November 10, 2008
    2,200 Yards

    Warmup
    1 x 300 swim, did back and free
    6 x 50 on RI :15 Drill Choice
    8 x {12.5 Extremely Fast /12.5 Easy Swim} on 1:00
    (1-4 free, 5-8 back)
    (800)

    Main
    8 x 75 on 2:00
    Descend 1-3 to FAST, - #4 is EZ free
    (1-3 free, went :57-:53-:47; 5-7 back, went :60-:57-:53)
    3 x 100 KICK on RI :30
    alternate FAST and EZ by 25s
    4 x 50, 4:00 for each two 50s odds are off the blocks FAST, with GOOD STARTS
    evens are EZ free (#1 fly - :33, #3 free - <:29)
    (1100)

    Cool down
    3 x 100 on 2:00 as 50 Dr, 50 Swim
    (300)


    Total: 2200 yards


    Will do a 45 minute class later today. That will be the last time I do spinning until after my meet next weekend (Nov. 22-23)

    Updated November 10th, 2008 at 02:24 PM by poolraat

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  9. Two weeks to go...

    by , November 8th, 2008 at 01:17 PM (A comfort swimmer's guide to easy swimming)
    Saturday, November 8, 2008


    My big meet of the fall is in 2 weeks. I am also doing a meet a week from today but it will be a "practice meet" where I plan on swimming 5 events over a period of about that many hours.

    SCY, Solo

    Warmup
    1x 300 swim, as 100 free/100 back/100 free
    4 x 50 kick on RI :10 alternate dolphin/flutter on back
    4 x 50 drill
    8 x 25 choice on :30, did 1-4 free, 5-8 back


    Main Set
    4 x 200 free on 4:00
    1st 200: strong, (2:36)
    2nd: 100 strong (1:14), rest 10 sec, 50 FAST (:34), 50 EZ
    3rd: 2 x 100 strong (1:15) with 10 sec rest,
    4th: 4 x 50 strong (:35-:36) with 10 sec between each
    1 x 100 easy free

    6 x 50, 4:00 for each two 50s
    odds are off the blocks FAST, (back :34, Fly :34, Free :29)
    evens are EZ

    Cool down
    400 swim easy back and free

    Total: 2500 yards
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  10. 11/7/08

    by , November 7th, 2008 at 12:24 PM (A comfort swimmer's guide to easy swimming)
    Friday, November 7, 2008
    Solo, SCY

    Warmup
    1 x 300 swim
    6 x 50 on 1:10 fast kick
    6 x 50 on RI :10 drill
    8 x 25 on :30 choice FAST! (1-4 free, 5-8 back)
    1 x 100 Easy Swim
    (1200)

    Main
    Repeat 2x, #1 free, #2 back
    100 strong on 2:00 (free 1:10, back 1:20)
    2 x 50 strong off 1:00 (free :33, back :38)
    1:00 rest
    4 x 25 FAST off 0:30 (free :16, back :18)
    100 EZ swim down off 2:30
    (800/2000)

    Cool down
    1 X 400 easy free and back
    (400/2400)
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  11. Easy day today

    by , November 6th, 2008 at 01:40 PM (A comfort swimmer's guide to easy swimming)
    Early morning
    SCY with Carrie

    Warm up
    300 swim, did 100 free/100 back/50 free/50 back
    6 x 50 kick on RI :10
    6 x 50 drill on RI :10

    Main set
    2 x (4 x 75 on 1:30), desc 1-3 (fast), 4 easy
    Round 1 free, went 1:00-:56-:52
    Round 2 back, went 1:04-1:00-:57

    3 x 100 kick on 2:30, flutter w/board
    #1 - all good effort, #2 - 50 fast, 50 moderate, #3 - 25 easy/50 fast/25 easy

    Cool down
    200 easy free and back

    Total 2000 yards


    Afternoon
    SCY solo
    I wanted to do some backstroke work this morning but ran out of time so I took a long lunch break and did this:

    1 x 200 easy to moderate free
    4 x 150 back on 2:45 (went 2:15-2:10-2:08-2:05)
    additional 1:00 rest
    4 x 100 back on 1:50 (ave. 1:23)
    1 x 200 easy free/back
    6 x 50 as 25 fast fly/25 ez free rest as needed
    1 x 200 easy free/back

    1900 yards


    Yoga class tonight.

    Updated November 6th, 2008 at 05:39 PM by poolraat (add addtional info)

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  12. Wednesday, November 5, 2008

    by , November 5th, 2008 at 01:39 PM (A comfort swimmer's guide to easy swimming)
    SCY with Carrie

    Warmup
    400 swim, I did 100 free/100 back ...
    6 x 50 drill on RI :10
    8 x 25 on :30, h,e,e,h..., did 1-4 free, 5-8 back

    Main Set
    2 x (4 x 50 on 1:00) desc 1-3 afap, #4 easy
    1st round did free, went :37-:34-:31
    2nd round did back, went :39-:37-:34

    8 x 50 kick on 2:30 for each 2, as odds afap on back, no board, evens easy board ok.
    Did dolphin on 1 & 5 (ave :51),
    flutter on 3 & 7 (ave :46)

    6 x 50 choice (was supposed to do 12 but ran out of time), odds of blocks afap, evens easy free, did 2 free and 1 fly. Spent some time helping Carrie with starts. She hadn't done a start off the blocks since high school and was a bit apprehensive.

    Cool Down
    300 swam as half free, half back

    Total 2300 yards


    45 minutes of spinning during my lunch break.

    Updated November 5th, 2008 at 05:18 PM by poolraat

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  13. First meet since LC Nationals

    by , November 4th, 2008 at 02:57 PM (A comfort swimmer's guide to easy swimming)
    I just sent in my entry for my first meet since LC Nationals in August. The meet is on November 15 in Salt Lake City. I swam this one last year and had a lot of fun, even though I didn't do very fast times.

    I am hopeful that I will do better this time even though I will not be fully tapered. I am tapering for a (USAS) meet in Boise Idaho on the following weekend.

    I will attempt the 200 back for the first time ever. In addition I will be doing the 50 and 100 back, 100 free, and 50 fly.
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  14. Tuesday, November 4, 2008

    by , November 4th, 2008 at 01:42 PM (A comfort swimmer's guide to easy swimming)
    Warmup
    1 x 300 swim, half free, half back
    6 x 50 on 1:10 kick, flutter on back, no board, ave. :50
    6 x 50 on RI :10 drill

    Main
    2 x (4 x 100 on 2:00)
    Descend 1-3 to FAST, #4 is EZ
    Round 1 is free (went 1:20-1:12-1:06)
    Round 2 is back (went 1:28-1:20-1:14)

    12 x 50 KICK on 2:30 for each 2
    odds are FAST, evens are EZ
    alternate dolphin (ave. :53) & flutter (ave :47), no boards


    8 x 25, 1, 3 fly, 5, 7 free
    odds are off the blocks FAST, evens are EZ free or DAB
    (1600 y in main set)

    Cool down
    200 easy swim

    2700 yards

    Yoga tonight
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  15. Taper starts today

    by , November 3rd, 2008 at 09:16 PM (A comfort swimmer's guide to easy swimming)
    I arrived at the pool at 6:00 this morning, workout in hand, ready to go only to find that the pool's heating system went out sometime during the weekend and the pool temp was in the lower 70's. That would be fine if it were still summer, but this morning I had to scrape the frost off the windshield before driving to the pool. So I started my taper with a day off. I'm hoping that the got the heat going and the temps will be warm enough tomorrow morning.

    I did go to the gym at lunchtime for a 45 minute spin class so I did do something today.
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  16. Saturday, November 1, 2008

    by , November 1st, 2008 at 01:29 PM (A comfort swimmer's guide to easy swimming)
    SCY, solo

    Warmup
    1 x 400 choice, alternated free/back by 100's
    6 x 50 fast kick on 1:30, went :48-:50
    6 x 50 drill, RI :10
    (1000)

    Repeat 2x
    did 1st time free on 1:45, 2nd time back on 2:00
    {1 x 100 Easy pace (free 1:25, back 1:32)
    {1 x 100 Moderate Pace (free 1:20, back, 1:25)
    {1 x 100 Good Effort (free 1:15, back 1:20)
    {1 x 100 Easy pace (free 1:30+, back 1:35+)
    {1 x 100 Moderate Pace (free 1:20, back 1:27)
    {1 x 100 Fast (free 1:09, back 1:14)

    1 x 100 easy back/free

    [was supoposed to do
    12 x 50 on 2:00 - 25 All out / 25 easy (4 each fly/back/free) from blocks, explosive first 25, good turn & breakout then go easy for the rest.]

    Started with backstroke, did 4 got a calf cramp on the 4th so stopped.
    (1500/2500)

    Cool down
    1 x 200 easy to moderate free\back
    1 x 50 fly
    4 x 50 easy free

    Total 2950 yards

    Updated November 1st, 2008 at 06:21 PM by poolraat

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  17. A Little Bit Faster

    by , October 31st, 2008 at 12:19 PM (A comfort swimmer's guide to easy swimming)
    Friday, October 31, 2008
    SCY, Solo

    Warmup
    1 x 300 swim free and back
    6 x 50 on 1:30 Kick fast, did these on my back, no board, (ave. around :50)
    6 x 50 drill

    Main

    12 x 50 back on 1:05 I started these at about :44-:45 and gradually descended to about :39-:40 Last one at :37.

    8 x 25 on :45 KICK 15 AFAP then cruise, Choice, Did 4 free w/board, 2 back kick, no board, 2 dolphin on back, no board

    3 x (4 x 25 on :45), #1 fly, #2 back, #3 free, do 15y AFAP/10 cruise

    1 x 300 free/back at a moderate pace.

    1 x 50 back for time from block start. Went :32.1
    My right calf acted like it wanted to cramp about 15y into this swim so I eased up a bit on the kick. This is my 2nd fastest 50 EVER!!

    1 x 300 free/back at a moderate pace.

    2,650 Yards
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  18. Thursday, October 30, 2008

    by , October 30th, 2008 at 12:20 PM (A comfort swimmer's guide to easy swimming)
    Solo SCY

    Warm up
    1 x 500 swim as 100 free/100 back/75 free/75 back/50 free/50 back /25 free/25 back

    4 x
    {1 x 50 25kick/25drill
    {1 x 50 25drill/25swim
    Did 1 for each stroke

    Main Set
    1 x 200 free on 3:30 (2:38)
    3x
    1 x 100 on 3:00 KICK did on back, no board
    1 x 50 on 1:30 SWIM FAST
    1 x 50 on 1:30 KICK again on back no board
    on 50s: #1 fly (:36), #2 - Back (:36), #3 - free (:31)

    300 free at moderate pace

    1 x 50 choice off blocks for time (went free @ :28.4)

    Cool down
    300 easy swim

    2350 yards

    Updated October 30th, 2008 at 02:43 PM by poolraat

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  19. Out of the Comfort Zone

    by , October 30th, 2008 at 12:30 AM (A comfort swimmer's guide to easy swimming)
    Wednesday evening 10/29/08
    SCY Some solo, some with the guy in adjacent lane.
    I went with the intent of just doing some kicking and practicing backstroke starts but got talked into swimming a set with a friend swimming in the next lane.

    Warmup
    200 easy free, 200 easy back
    4 x 100 kick on 2:00, dolphin on back with monofin (ave 1:15)
    100 easy free
    4 x 100 kick on 2:00, dolphin on back with zoomers (ave 1:35)

    5 x 100 free on 2:00 (with Dale, he was doing 10) I descended these 1:14->1:09

    300 easy swim and kick

    Total 2100 yards
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  20. Stroke/Speed Endurance

    by , October 29th, 2008 at 12:35 PM (A comfort swimmer's guide to easy swimming)
    Wednesday, October 29, 2008
    SCY, Solo

    Warmup
    1 x 300 swim, half free, half back
    4 x 100 kick on back on 2:15 odds flutter, evens dolphin
    (700)

    Main Set
    6 x 150 : Swim 2 sets of 3
    #1 Go 50 Hard, 50 Easy, 50 Hard
    #2 50 Easy, 50 Hard, 50 Easy
    #3 All Hard.
    (1-3 free, went 1:58-2:05-1:53)
    (4-6 back, went 2:15-2:15-2:08)

    1 x 50 on 1:00 Easy Swim


    The following set was all backstroke
    {5 x 50 on :55 Maintain Pace (ave. :45)
    {4 x 50 on 1:00 Faster than Previous (ave. :43)
    {3 x 50 on 1:05 Faster than previous (ave. :41)
    {2 x 50 on 1:10 Faster than previous (ave. :39)
    1:00 Rest
    1 x 50 Fastest of All (went :36)
    (1700/2400)

    Cool down
    1 x 400 Drill 50/ Swim 50
    (400/2800)



    Total: 2800 yards

    Will do 45 min. spin class later today.



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