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Swim Workouts

  1. Sept. 25-26

    by , September 26th, 2011 at 05:16 PM (The FAF AFAP Digest)

    Bikram, 90 minutes

    In case someone missed PWB's comment ... Here is a vid explaining why Texas women use bikram in their training:

    Swim: 30 minutes slow



    RC exercises
    HS hi row, 110 x 3 x 20
    skull crushers, 40 x 3 x 15
    assisted dips (20 lb assist), 1 x 10, 2 x 8
    Cavic horizontal fly raise, 3 x 30
    abductor machine, 120 x 3 x 10
    explosive leg press, 270 x 2 x 10, 290 x 1 x 10
    lower back machine, 120 x 2 x 15
    box jumps, 10
    knee tuck jumps 2 x 10
    standing jumps from track start position, 10
    med ball slams, 5 minutes


    Warm up:

    600 various
    6 x 50 single arm fly
    6 x 25 shooters

    Speed Sets:

    4 x 50 done as:
    -- standing broad jump from side of pool to bottom, squat jump off bottom dolphin kicking hard, fast eggbeater kick to mid-pool and then cruise to wall. when hit the wall, 10 second AFAP flutter kick, then right into backstroke start and fast dolphin kicks to 15 m, then cruise in.
    -- very hard

    100 EZ

    Pyramid 50 frees @ 2:00
    AFAP breakout & 3, 5, 7, 9, 11, 9, 7, 5, 3 fast strokes + cruise

    100 EZ

    8 x 25 w/fins & parachute
    -- burst dolphin kick to 15 m and cruise

    100 EZ

    Total: 2300


    Feeling pretty tired after today's effort, which was just about power and top speed. Forgot to bring something to munch on in car between workouts. Felt it some in the pool.

    Had a trying weekend. Teenage daughters are a huge pita.
  2. Sarasota Y Sharks Masters 5:30 AM Workout -09/27/11

    by , September 26th, 2011 at 02:32 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Today is our annual Birthday swim for our coach (me) I started this tradition when I turned 50 and hope to continue for as many years as I can. The swim is my age times hundreds on the 1:30. When I no longer can make the interval it will be over, no lowering the standards!

    So...the workout today is:

    61 X 100 1:30
    Swim Workouts
  3. Back To The Pool.... Finally!

    by , September 26th, 2011 at 01:47 PM (Year Three: The Road Back)
    So, it's been a week and I haven't written anything. After last Monday's early am practice and a 10 mile spin, I went to work as normal... and only made it for an hour before getting physically sick and heading home. The next two days were exactly like that... ugh! I never get sick, but when I do.... There's nothing like being really, really sick to make you appreciate how healthy you normally are. And, it takes absolutely no time to feel lost again when trying to return to the pool. Even now - a full week later - I'm still feeling sluggish and slow (and a bit weak) in the water. But... time to get back at it. After all short course meters season is getting started.

    This morning's workout was supposed to be a full 3800 yards, but when the coach was late, I decided that if he didn't show, I would "coach" the workout for everyone else. So... no actual warm-up for me (which is the 400 yards I'm lacking). As I was about to get everyone started, the coach arrived, so I did the first 2 of the 100s as a warm-up. Here's what we did:

    200 Warm-Up
    4 x 100 as 25 Kick / 50 Back / 25 Kick on 2:00
    4 x 200 Free on 3:30
    1 x 100 Free EZ on 2:00
    3 x 200 Free on 3:20
    1 x 100 Free EZ on 2:00
    2 x 200 Free on 3:10
    1 x 100 Free EZ on 2:00
    1 x 200 Free FAST on 3:00 (did 2:49)

    1 x 100 Free EZ on 2:00
    400 Cool-Down
    Total Yards (for me) - 3400

    I guess I can't really complain with holding a 1:30 per 100 pace too much, but I was faster than that before getting sick and - face it - today's swimming was pretty disheartening. BUT... by the last "FAST" 200, I realized that I was moving my head all over the place while swimming and so I really concentrated on keeping my head still. What happened? My 200s on 2:59s turned into a 200 on 2:49 - without a noticeable difference in effort! Guess I forgot to do a "little" thing that makes a big difference in my swimming. YAY! Glad I remembered that before tomorrow's distance day extravaganza.

    To catch you up, my swim portion of the Sprint Tri relay I was part of right before I got sick (within hours....) was a 500 meter swim in 8:40 (done in a snaking fashion in a 50 meter pool). Not my best time (and I was really hoping for faster), but it is what it is. And, I did have to pass several swimmers in front of me - and even did a three-wide pass of two guys coming down the 400-450 lane. Woo-Hoo! Plus... flip turns to the side I'm used to while going under the lane line was no issue.... flipping to the opposite side (every other end of the pool).... let's just say that was a bit challenging.

    So.... that's where that is. I must say that it was quite a learning experience. And, I got to see what other people are riding, what equipment they have on their bikes, how bikes are set up, and what transitions are like - all good preparation for the Aquabike racing I want to do next summer. Now.... it's time to start that pesky training thing.....

    Enjoy your swims today!
    Swim Workouts
  4. Mon Sep 26th, 2011 SCY

    by , September 26th, 2011 at 01:00 PM (Ande's Swimming Blog)
    Mon Sep 26th, 2011 SCY

    Did not train on Saturday or Sunday
    Friday we went to Lubbock to visit Tess,
    Saw the Palo Duro Canyon on Saturday
    Drove home Sunday & went to the CAVERNS OF SONORA

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:01
    wore Jammer
    swam with Mike Todd & Chris
    beside Jim, Kellie, Teneille & Larry

    3 x 300

    Main SET: scy

    4 x 25 fast on 1:00

    4 x 100 fr on 1:05 made it

    4 x 25 fast on 1:00

    4 x 200 fr on 2:30 4 SDKs off each turn

    4 x 25 fast

    assigned 4 x 300 pull on 3:15
    did: made 1, skipped a 50 in 2 & 3, made 4

    20 x 75 on 1:15 done 3 mod, 1 strong
    5 rounds of 4
    R1) K
    R2) fl bk br
    R3) K
    R4) bk br fr
    R5) K

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional InvitationalSan Antonio, TX
    Swim Workouts
  5. Monday, Sept. 26, 2011 5:00am

    by , September 26th, 2011 at 10:57 AM (Fast Food Makes for Fast Swimming!)
    Wow, this morning came really quick!! I got back into Wenatchee airport @ 11:40pm, and had to do a few things at home one I actually got in the house. Didn't get to bed till almost 1:00am! 3 1/2 hours later...BEEP BEEP BEEP!!

    Time to go to the pool again! Wouldn't miss it for almost anything.

    Warmup (very easy wakeup/stretch out from meet aftermath):
    400 Free
    400 Free Pull
    200 Kick
    200 Free

    Time to get rockin' again:
    8 x 125 Free
    2 @ 1:55 (1:31s)
    2 @ 1:50 (1:30, 1:29)
    2 @ 1:45 (1:27, 1:26)
    2 @ 1:40 (1:24, 1:20)

    1 x 500 Free Pull strong (dodging 2 other swimmers who got in with me)
    went 5:30 felt good

    8 x 25 Free @ :30 Fast legs

    100 EZ

    3000 Yards

    I'm not one to back off too much just cause I did a meet this weekend. I've still got a lot on my plate coming up soon, and don't want to dissappoint!
  6. Monday workout

    by , September 26th, 2011 at 10:40 AM (Pete's swim blog)
    Power hour format. Swam w/ Dave B next to Dave M, Kent and Roger. No drag suit. Pool temp about 85.

    Fun weekend! After swimming Saturday, I coached my son's soccer team. They played to a draw but we were down a player for half the game. Two of my best players are injured leaving us short a player. The other coach was very accomodating (he played 10 v 10) until he realized he wasn't going to blow us out. After halftime, he put all his players in leaving us short. Lots of players on my team stepped up to keep us in the game and we were actually winning with about 5 minutes to go.

    I played pickup soccer at my church Sunday afternoon. Nobody managed to hurt themselves for a change. That was good but the running wears me out. I need to find a recovery day.

    400 Warm up

    5 times through:
    * 100 fr - 1:20 (1:10-1:15)
    * 100 IM - 1:40 (1:20-1:25)
    50 Easy

    5 Times through:
    * 100 fr - 1:15 (1:10s)
    * 100 k - 1:45

    5 Times through:
    * 75 fl/25 fr - 1:30
    * 75 br/25 fr - 1:30
    50 Easy

    5 Times through:
    * 100 Pull
    * 100 Kick
    * Keep ahead of 1:30 pace (Finished about :20 ahead)

    200 Cool down

    (4700 Total)
    Swim Workouts
  7. Sunday, Sept. 25, 2011 Mesa Meet Results

    by , September 25th, 2011 at 07:42 PM (Fast Food Makes for Fast Swimming!)
    Wow...this was a quick one! I didn't have any idea the meet would get done as quick as it did. Apparently they only had just under 70 people in the meet, and from the looks of it, a lot were MIA on Day 2. Oh well, that just left more room for me to swim fast, or at least attempt to!

    800 Free - 9:26.85 (masters best by 28 seconds, also LMSC age group record) - this is one record I didn't already have, so I was happy with this.
    I felt really good going out in the race, and was feeling strong through the 400-500 point. I don't know my splits yet, but I'm guessing my 400 was around 4:38 or so. This was a nice swim overall. Helps that it was 1st race of the day.

    Had a 2nd warmup period here, that was roughly 20-25 minutes or so, and this was my only resting period for the remainder of the meet. Fort would have not been happy at this meet!

    200 Free: 2:08.55 (0.24 seconds slower that my best). Felt strong, missed a couple of turns by getting to close and "jamming" on the wall. I have this one videod for YouTube, and will get it on sometime Monday.
    [nomedia=""]9-25-11 Mesa, Arizona 200 SCM Free - YouTube[/nomedia]

    400 IM: 5:22ish Ugh!!! 14 seconds slower than my best, but it had 2 heats of 100 Flys between my 200 Free and this one. Lucky for PWB...he didn't swim the 200 Free like I did!
    I was planning to challenge Patrick on the fly portion of the race, and was with him to the 75...after that I let him have it, and did a 100 Back cooldown during the race. Not wanting to get "chicked", I had to semi-push the breaststroke to catch her, and then had to work the freestyle to stay ahead of her.

    50 Fly - 29.50 This was just a go for it race. I put everything I could into it, and was about 0.7 seconds slower than my best. The turn was bad because it was hard to judge the turn on the low bulkhead.

    400 Free - 4:36.9 (4 seconds off my best time, but 3 seconds faster than last March).
    I felt pretty good overall, considering what all I had gone through in the past hour and a half. Probably could've pushed it a little more, but that's in the past now.

    I had a successful meet, got to meet up with PWB, Debaru, Chowmi, Paul Smith, and I'm sure a handful of others. Got my butt kicked hardcore in most of my events, mostly by Sean Justice, and the guy they call "Starbucks". He only lapped my once in the 800, and zero times in the 400 Free (though it was close). Lots of fast swimmers in the meet. It was very humbling to not be at the top of the rankings. I had a lot of fun, and look forward to my next adventure outside the Northwest in the future. Where will I go, I don't know yet. Any offers for hosting?

    Updated September 26th, 2011 at 04:25 AM by jaadams1 (added video link 200 Free)

    Swim Workouts , Daily Practices , Meets
  8. Saturday Workout

    by , September 25th, 2011 at 11:32 AM (Pete's swim blog)
    Swam at HSA w/ George, Andrew and Dave. No drag suit.

    Was pretty tired Saturday morning. By the time the pull came around, my arms were shot. Everyone else did an extra round of 400 pull/ 4 x 100 free. I had to get to my son's soccer game so I cut out early.


    200 Fr
    100 K w/fins
    200 IM
    100 K w/fins
    200 Fr

    4 x 200 Fr - 2:45 (Descended 2:35 to 2:25)
    4 x 100 K w/Fins
    8 x 50 IM Order - :50

    4 x 200 IM - 3:20 (Descended 2:55 to 2:40)
    4 x 100 K w/Fins
    8 x 50 Free - Odds 1:00 Easy; Evens :45 Hard (Held :30)

    400 Pull - 5:20 (4:55)
    4 x 100 fr - 1:20 (1:15s)

    200 Cool Down

    (5100 total)
    Swim Workouts
  9. Block Bliss, Friday, Sept. 23

    by , September 23rd, 2011 at 05:45 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    -- The blocks were in at Mason, , so I threw out my planned workout and did fast race pace swims off the blocks. I was so anxious that I had to force myself to warm up first!

    Warm up:

    600 various
    4 x 50 single arm fly
    8 x 25 shooters w/fins
    4 x 50 burst 15 + cruise (2 free, 2 dolphin)
    50 EZ

    Speed Work:

    6 x 25 fly off the blocks @ 100 pace + 25 cruise back
    -- working on # kicks to the 15 & breakouts
    -- 11-12 kicks is safest for 100 pace depending on depth of start
    -- took my time on these

    100 EZ

    2 x 25 AFAP backstroke from blocks
    -- high 13, 14
    -- cramped on 2nd one
    -- 25 EZ after each and float around
    -- not as fond of backstroke starts in practice b/c my feet are in a different position than at meets (toes above gutter so I don't slip)

    100 EZ

    2 x 50 fast from blocks + 200 EZ
    -- did fly-back
    -- went mid-high 29 on first one @ 100 IM pace
    -- second one Coach Cheryl (who was working out in the next lane) joined me. I went low 29 and she went high 29. Though she rarely competes, she is very speedy.

    3 x 50 off blocks
    -- breaststroke start + cruise back
    -- legs tired, so decided to stop starts

    50 EZ

    8 x 25 free w/paddles & parachute
    -- Coach Cheryl also tried the parachute and like it b/c it forced her to sprint to avoid sinking.

    100 EZ

    Total: 2850


    No, I did not use fins from the block! Though I have seen USAS teams do this. I was pretty happy with my efforts. As I recall, I took my last 100 IM out in 28.7, so this was a good practice time with a regular suit. I may drag out my B70 and use that off the blocks next week. From now on, everything on Friday is off the blocks + mega rest. So psyched!

    I did all my starts today "race club style," i.e., like the one adopted successfully by Water Rat at Auburn. To my surprise, despite the slingshot, I was getting through the hole very well until the end. I'm just not sure if the arms swooping from the side thing makes me slower off the blocks. Will try my usual start next week to compare.

    I'm liking my schedule the last two weeks:
    M = speed + weights
    T = aerobic + hypoxic
    W = lactate
    Th = weights
    F = speed
    -- The only flaw was not getting yoga in so far.
    I want to get one team practice and one bikram session in this weekend.

    My only slight peeve of the day was that after getting an amazing unprecedented night's sleep on Wed., I slept not a wink last night. Just tossed and turned. No idea what happened there.
    Swim Workouts
  10. Sarasota Y Sharks Masters 5:30 AM Workout -09/26/11

    by , September 23rd, 2011 at 02:55 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:20
    5 X 100 1:40
    4 X 75 1:10
    4 X 50 descend :50

    2 X 200 kick 4:30
    8 X 50 kick :55
    1 X 100 swim

    20 X 50 1:05
    Five of each stroke IM order

    8 X 150 free 2:10
    Swim 100 moderate pace/50 fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  11. FAST FRI Sep 23rd, 2011 SCY

    by , September 23rd, 2011 at 01:16 PM (Ande's Swimming Blog)
    FAST FRI Sep 23rd, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in at 6:32
    wore training FS II legskin
    swam with Mike Tyler, & Chris
    beside Jim, Larry, Max & Paul

    assigned 4 x 500
    did: 50's on 40, 100's on 1:20, 150's on 1:55
    think I went 2150

    Main SET: scy

    4 x 050 on 2:00
    1 fr 26
    2 fly 27
    3 k 28
    4 fr 25

    100 easy

    5 x 100 on 3:00
    1 fr 58
    2 IM 62
    3 k 66
    4 IM 63
    5 fr 55

    100 easy

    6 x 200 on 5:00
    1 fr 2:02
    2 fr messed up
    3 IM 2:16ish
    4 fr 2:08
    5 fr skipped
    6 IM 2:08

    100 easy

    Upcoming Meets

    Sat Nov 12 - Sun 13, 2011
    2011 WMST November SCM Classic

    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    Swim Workouts
  12. Friday, Sept. 23, 2011 5:00am

    by , September 23rd, 2011 at 12:05 PM (Fast Food Makes for Fast Swimming!)
    Final practice before heading to Mesa for the quick weekend trip. I'll be flying out of little ol' Wenatchee-town Saturday @ 11:00am, and via Seattle will arrive in PHX @ 3:30 or so. Going to hang out with a friend Saturday evening, and probably go to the Four Peaks Brewery in Tempe for some good eats and fun times. We went there after Nationals last spring. Apparently it's quite the hang out place being so close to ASU.

    Sunday (after a good McDonald's breakfast) I'll be meeting up with PWB, heading over to the Kino Aquatics Center for Day 2 of the East Valley Invite. We're still crossing our fingers for a 99 degree daytime high
    800 Free, 200 Free, 400 IM, 50 Fly, 400 Free. I'm expecting greatness on the 800 Free, and anything great after that in this non-populated meet will be just spectacular! I think the 50 Fly honestly will be the hardest event. Trying to go all out at that point will be tough. My training lately has be conditioned well enough that I should be fine for the majority of the day, but we'll see how the heat and dehydration play a role.

    I'll be flying out of PHX at 7:00pm, and again thru Seattle, returning home to Wenatchee @ about 11:30pm, just in time to (maybe) go to Masters practice for a cool down swim Monday morning @ 5:00

    I took a vacation day from work today, so was able to get in a nice 2 hour swim this morning. I just did the masters group practice, with a few modifications. Nothing too strenuous, just more yardage than my normal 1 hour:

    100 Free
    200 Kick w/ board
    300 Free Pull
    200 Kick w/ board
    100 Free

    4 x 200 (1 each stroke, IM order) @ :30 rest
    50 Kick, 100 Drill, 50 Swim

    1 x 500 (alt. 75 Free EZ, 25 Stroke (FLY) Fast)

    1 x 300 "stretch out". 2 others hopped in right at 6:00am for a warmup, so I just swam easy with them.

    10 x 100 Free @ 1:30

    I needed this set to get me going. I was feeling like up until a few of these when I got the blood pumping
    • First 4, held 1:07/:08
    • #5 went 1:06 then thought "let's see if I can descend these"
    • #6 1:05
    • #7 1:03
    • #8 1:01
    • #9 1:00
    • #10 :58
    8 x 75 Free Pull @ 1:05 (held :49/:50) felt pretty good, not too tough

    6 x 50 Kick w/ board @ :55
    cramped up on #6 on my left hamstring...hurts like hell.
    I really hate doing kick sets so late in a practice

    8 x 25 FAST @ :45 did odds Free, evens Back
    Last one was ALL OUT Free from a dive (did not shave/taper, nor did I get a time). Felt good though.

    Cool down in the showers.

    4600 Yards
  13. Friday workout

    by , September 23rd, 2011 at 09:59 AM (Pete's swim blog)
    Pool temp back to 86. It is really starting to cut into my endurance. I feel pretty rotten after 3000 yards. No drag suit. Everybody put in their own 1000 yards to make up today's power hour.


    500 Warm up

    My Set
    250 fr - 3:00 (2:58)
    125 k - 3:00
    250 fr - 3:00 (2:55)
    125 k - 3:00
    250 fr - 3:00 (2:54)

    250 on 3:00 is a 1:12 pace. That's pushing it for me but I made them. Seemed like a good idea when I made it up. Dave B was a good 5 seconds ahead of me on the last 250. Thought I wasn't going to make the split but it turned out it was my fastest.

    Dave B's set
    100 IM - 1:30
    200 fr - 3:00 (I did 100 IM/100 fr)
    300 IM - 4:30
    400 fr - 6:00 (I did 200 IM/200 fr)

    Dave likes his rest. Roger did all these IM. I split the difference. All IM would have been tough for me... was pretty wiped out from the previous set.

    Roger's set
    200 k - 3:20 (3:03 br)
    50 Pull/150 k - 3:10
    100 Pull/100 k - 3:00
    150 Pull/50 k - 2:50
    200 Pull - 2:40

    Had a nice lead-off kick. Pull was a killer though. No arm strength to turn over the paddles. I think the heat finally got to me.

    50 Easy

    Dave M's set
    400 fr - 5:00
    300 fr - 4:00
    200 fr - 3:00 (Dave M and Roger did 200 fly)
    1:00 rest
    100 k - 2:00 (worst kick - fly 1:53)

    Just couldn't bring myself to do a 200 fly. Was already having trouble making 300 fr on 4:00. Kick wasn't too bad. Not too long ago, I couldn't make 2:00 on 100 fly kick.

    200 Cool down

    (4750 Total)
    Swim Workouts
  14. Sarasota Y Sharks Masters 5:30 AM Workout -09/23/11

    by , September 22nd, 2011 at 04:49 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00
    2 X 150 2:30
    3 X 100 1:40
    1 X 200 3:00
    2 X 100 1:30
    4 X 50 descend :50

    1 X 200 kick + 100 easy swim

    10 X 50 1:10 Choice
    odd: moderate
    even: fast

    1 X 50 kick 1:15
    4 X 25 sprint kick :45
    Three rounds

    1 X 50 easy swim

    4 X 300 4:30
    4 X 200 3:00
    Descend both 1-4

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Workout 9/22/11

    by , September 22nd, 2011 at 03:59 PM (Maple Syrup with a Side of Chlorine)
    Solo at the Rec (SCY)

    500 w/u (200 FR, 200 BK, 100 IM drill)

    5x 400 on 6:45
    (Repeat 200 Pull (150 FR, 50 BK), 100 kick, 100 IM Drill)

    200 w/d

    Not to inventive today, nor was I too enthusiastic about swimming. Hit the pool at lunch time to get in a swim, and noticed that my left shoulder is bothering me a little bit. It might be from pulling through the weeds during last night's OW in Mass. If I am lucky, my wonderful wife will massage my shoulders tonight after a dip in the hot tub. Restarted my Advil routine to help with any inflammation.

    I am now thinking that I might try to get in half a workout on Sat am with the Master's club before heading to Rhode Island. Here is a look at the race course for this weekend ... <--- One loop = 5K, I'll be doing two loops for the 10K race. Right now there are 43 folks signed up, with 18 or so preparing for the 10K.

    Updated September 22nd, 2011 at 04:49 PM by rxleakem

    Swim Workouts
  16. Wed./Thurs. Sept. 21-22, 2011 5:00am

    by , September 22nd, 2011 at 11:00 AM (Fast Food Makes for Fast Swimming!)

    I didn't feel like swimming this morning, but I still showed up at the pool. Could've been because of my hour of running around being the referee at my daughter's soccer game the night before. Chasing the two teams around the field was rough (especially for a non-runner). Started off with my standard warmup, and then just stood there for a while. Got in a whoppin' 2000 Yards in an hour!!! Yippie Skippy!!

    Thursday: (4:45am)

    300 Free
    200 Free Pull

    10 x 50 Free @ :45 (:38/:39s)

    8 x 75 Free Pull @ 1:00 (:55s)

    20 x 25 Free @ :20 (make 'em)

    300 Kick w/ board
    2400 Yards in 45 minutes (had to get to work early today)

    I'm taking a vacation day from work tomorrow (Friday) for preparation for the Mesa meet. Part of my preparation will be a "reverse taper" by swimming the full 2 hour practice in the morning, and possibly another at either lunch hour or in the afternoon at the YMCA. I tend to do better overall at meets when I'm in hard training periods.
  17. Workout 9/21/11

    by , September 22nd, 2011 at 12:27 AM (Maple Syrup with a Side of Chlorine)
    Nice day in southern Vermont, so I made the trip to the Berkshires (you know, James Taylor and Norman Rockwell, even though he did spend a lot of time in Arlington, Vermont) for an open water swim tonight. There is a group of folks that meet weekly from May through September to hit the many clean lakes in the area, and my buddy Jon from the team got me on the list.

    We swam Richmond Pond, the closest to me at just over 40 miles, so I rode my motorcycle down for the 5pm swim. Total of six swimmers and one kayak, and I swam the longer loop (just over one mile). The water was cool, but warmer than the Atlantic in July, so I felt good without the wetsuit. I used this as a primer for the race this weekend, and did ok with some of the weeds/milfoil reaching out and grabbing me.

    They will swim once more next week, but I gave to work and will miss it. Usually there is a potluck after the swim, but tonight we just munched on freshly picked apples and pretzels as the sun began setting. A great thing about OW - we saw an osprey fly around, just before a bald eagle soared overhead! Amazing - my first time seeing this majestic bird!
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -09/22/11

    by , September 21st, 2011 at 06:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 300 5:00 4:30
    4 X 100 1:40 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    2 X 100 kick 2:15
    6 x 50 kick :55
    1 X 100 swim

    1 X 200 IM 3:30
    1 x 100 stroke 2:00
    1 X 50 stroke-fast- 1:00
    1 x 50 easy 2:00
    Four rounds. One round of each stroke, IM order. Easy is free.

    10 X 100 free 2:00
    #3-6-9 are @ 100%
    #10 is easy

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Wed. Sept. 21

    by , September 21st, 2011 at 05:48 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 fly drills
    10 x 25 shooters w/MF, exaggerating up and down motion
    5 x 60 -- dive from side, 12 dolphin kicks @ 100 pace to 15 + fly breakout, cruise back

    Lactate Set:

    4 x 75 best average @ 1:30
    -- did dolphin kick on back w/MF
    -- 13 quick kicks per length, then on top of water
    -- went 39, 39, 38, 39
    -- really hard on 1:30. the lack of O2 and hard effort is a beastly combo
    150 EZ

    3 x 75 best average @ 1:45
    -- IM: fy/back/breast w/fins
    -- went 50, 48, high 47-48
    -- kicked harder on last 2
    150 EZ

    2 x 75 best average @ 1:30
    -- did flutter kick w/board for the sole purpose of being able to breathe
    -- went 44-45, 46-47
    150 EZ

    1 x 75 best average
    -- did fly, went :43
    -- had cramp in right calf
    150 EZ

    Total: 2800


    Ouch. Lactate sets are hard to do on your own too. Maybe all of swimming is hard to do OYO unless it's a quickie sprint workout. Stole this set from Jeff Comming's blog. Not swimming tomorrow after 3 really solid workouts in a row. Meeting up with Jazzy for weights at noon.

    Trying to stay calm ... trying to stay calm. Had the only hair disaster of my life. Went in for zapping of gray + cut as a golden blonde. Came out an entirely different dark color. The only conclusion we could reach was that the bottle was defective or mislabeled. Really not a happy camper at the moment. Going in for some damage control tonight while Lil Fort is at swim practice. Argh!!!
    Swim Workouts
  20. Wed Sep 21st, 2011 LCM & SCY

    by , September 21st, 2011 at 11:37 AM (Ande's Swimming Blog)
    Wed Sep 21st, 2011 LCM & SCY

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    Whitney Coached
    UT, main pool LCM & Dive Well scy
    5:00 to 6:30 dove in 5:02ish
    wore training jammer
    swam with Todd, Max, and Nate
    beside tyler, Ed, & Mary

    3 x 300 (200, 100)

    Main SET: did 3 rounds LCM
    5 x 100 fr on 2:15
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 2:00
    85 - 90% effort best ave
    held 1:10, 11, 12

    100 easy

    5 x 100 fr on 1:45
    85 - 90% effort best ave
    held 1:12 & 13, 1:09 on #5

    switched to scy

    100 easy

    16 x 25 on :30
    3 easy, 1 fast one round each stroke

    5 x 100 fr on 1:45
    85 - 90% effort best ave hold 10 sec better
    held 1:03's & 4's

    100 easy

    200 fr breath control, 3 breaths per length
    did 2, 2, 2, 3, 3, 3, 2, 1

    Updated September 21st, 2011 at 12:04 PM by ande

    Swim Workouts