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Swim Workouts

  1. Sunday, Sept. 4

    by , September 4th, 2011 at 08:08 PM (The FAF AFAP Digest)

    Warm up:

    600 various
    6 x 50 single arm drill @ 1:00
    10 x shooter on back

    Main Sets:

    10 x 50 w/fins @ 1:15
    15 burst dolphin kick + cruise kick
    50 EZ
    10 x 50 w/paddles @ 1:15
    odds = front scull
    evens = torque drill
    50 EZ
    10 x 50 w/kickboard & fins @ 1:15
    dolphin kick 12.5 down to bottom of pool + sprint flutter kick to wall + 50 cruise
    50 EZ

    Total: 2800


    Just a short workout after a long weekend. Taking Fort Son to college was much harder than I envisioned. He is in good hands, and I don't wish for any alternative. But I feel like the family unit is irrevocably altered. His room is strangely neat, but very empty.
    Swim Workouts
  2. HSA Saturday

    by , September 3rd, 2011 at 10:53 AM (Pete's swim blog)
    Swam with George and Billy at HSA today. Both pushed me really hard and eventually, I had to drop my drag suit to keep up (they weren't wearing one). Fun day... lots of yardage.


    300 Free
    300 Br down/fr back
    300 Bk down/fr back
    300 Fl drill down/fr back

    200 Kick (w/fins)
    8 x 25 IM Order - :30
    200 Kick (w/fins)
    8 x 50 IM down/fr back - :50
    200 Kick
    8 x 75 - odds IM/evens fr
    200 Kick

    8 x 100 Fr - 1:25 (made 1:15s)
    300 Pull (dropped drag suit)
    8 x 50 Fr - :45 (made :32-:34)
    300 Pull
    8 x 25 Fr - :25
    300 Pull

    200 Cool down

    (5700 Total)
    Swim Workouts
  3. Friday, Sept. 2

    by , September 2nd, 2011 at 06:43 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Mason:

    Warm up:

    600 various
    6 x 50 single arm drill

    Main Sets:

    8 x 25 shooters w/fins

    16 x 25, no fins
    4 x (2 shooters + 2 streamline glide drill)

    4 x 150 w/paddles
    50 scull + 50 dolphin kick on back + 25 shooter + 25 easy
    -- paddles are not conducive to easy shooters

    4 x 100 @ 2:00
    50 back + 50 breast cruise

    8 x 25 closed fist no breather free

    8 x 25 chest press fly, no kick

    200 EZ

    Total: 3100


    Just a pure recovery/technique workout today. I was from yesterday's workouts. And I realize I haven't had a day off since Aug. 25. Probably not ideal at the moment. I need to decide on a weekly workout schedule now that summer is over. I should stretch tonight, but I'm too tired.

    This is my last day with Fort Son. He doesn't come home for Thanksgiving because he has a training trip to Austin, TX. I'm hoping I can go see him race at the Princeton Chase in early November or another race. Otherwise, I won't see him until December. Not surprisingly, he refuses to skype. Boys!
    Swim Workouts
  4. Fast Fri Sep 2nd, 2011 scy

    by , September 2nd, 2011 at 02:47 PM (Ande's Swimming Blog)
    Fast Fri Sep 2nd, 2011 scy

    my cold is on it's way out, still a bit stuffy, but fever's gone

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:00 to 7:30 dove in 6:05ish
    wore new training jammer
    swam with a triathlete
    Beside Mike, Brad, Marcio, Jim, Todd, Mark & Larry

    board said 5, 4, 3, 2, 1 swim till 6:26
    we went till 6:30

    Main SET: scy

    20 x 100 on 2:30, 5 rounds of:
    1) fr FAST went 56's, 7's, & 8's
    2) IM FAST went 65's - 68's
    3) K fast went 67's, 8's & 9's
    4) easy

    200 FR FAST for time in heats
    swam in Heat 2, which gave me 3 minutes more rest
    dove, did 150 2 beat kick, 50 6 beat kick
    went 1:57

    50 easy

    no practice tomorrow,
    might do a Postal 5k this Sunday

    ALSO Way to go to Longhorn Masters & former UT swimmer Katy Dooley.
    She had a recent mention in the Statesman by Pamela Leblanc
    She started her swim last night at midnight and just a few minutes ago, she completed her chilly 21 mile swim in under 10 hours,
    someone did a great job updating her FB page with pics & progress reports
    quite an accomplishment!

    Updated September 2nd, 2011 at 03:04 PM by ande

    Swim Workouts
  5. Holy IM, Batman!

    by , September 2nd, 2011 at 01:04 PM (Year Three: The Road Back)
    Going into today's set, I knew it be a stroke-focused kind of day. Fridays usually are. Today, however, was not just stroke, but IM. Add that to the fact that my coach is trying to wean me off my fins.... it was a long morning. Here's what we did:

    400 Warm-Up
    2 x 200 IM Drill/Swim by 25 on 4:00 (w/o fins)
    4 x 200 Rotating IM on 4:00 (w/ fins)
    6 x 50 Kick on 1:10 (w/o fins)
    2 x 25 Kick on 1:10 (breaststroke - see below)

    2 x 400 IM on 8:00 (w/ fins)
    200 Cool-Down
    Total Yards - 2950

    I was supposed to do 8x50 Kick on 1:10 and was trying out a buddy's breaststroke fins. Still sucked. I got in a 25 breaststroke kick (w/ his fins) in about a minute. No Lie! So, I waited :10, took off his fins (which didn't fit quite right either), and did a 25 unassisted breaststroke kick to get back to the starting side of the pool. It actually was faster w/o fins than w/ fins. For the other 6 50s, I went w/o fins and made them all! YAY!

    Not sure what the weekend holds for swimming. My daughter has been bumped to the Varsity XC team for the first time in this Saturday's race. I wasn't going to drive the almost two hours to her meet; I am now. Racing varsity as a freshman (at least for this one meet) - awesome girl! That kind of lets out swimming with the team. And, my back-up pool (the close one) is closed for cleaning until Tuesday. Hoping for an open water swim on Sunday. We'll see what the weather does. If nothing else, maybe an alternate YMCA will NOT be re-doing their pool. One can only hope.

    Hope your weekend swims are good ones!
    Swim Workouts
  6. Friday, Sept 2, 2011 5:05am 300+

    by , September 2nd, 2011 at 11:45 AM (Fast Food Makes for Fast Swimming!)
    Warmup/Main/Go till 300 miles

    Going down the mountain (8,7,6,5,4,3,2,1)

    800 Free
    700 Free Pull
    600 (4 x 150 Free @ 2:00) held 1:50s
    500 (4 x 125 Free Pull @ 1:35) held 1:29/30
    water break for 1:00
    400 IM for time (had to add a little flavor to the workout) went 5:10 Pretty good for this point of the yardage day!
    300 (3 x 100 Free @ 1:20) 1:13-15s
    200 (4 x 50 Free @ :40) :38s
    100 (4 x 25 Free @ :20) :17/18s

    200 cooldown
    3800 Yards in a little over 55 minutes.

    Had a late start, the guy with the key was a few extra minutes late. Wasn't sure if I was going to be able to make it, so I just busted my a** from the first 800, and didn't stop much in between sets.

    After my water break I was a little re-energized so I went for a timed 400 IM. Great feeling until the 75... and the ouchy. Recovered in the back and brought it home hard.
    The 3,2,1 part at the end was just a recovery aerobic swim. My muscles are sore, probably a combination of the daily double I did yesterday & this. My last 3 practices have totaled almost 11,000 yards, which is a lot for me. Some age groupers and GDanner do that in one session!

    After inputing my GTD data, here's what it said:

    300.00 miles swum (=528,004 yards, =482,807 meters).
    Most recent milestone achievement: 300 miles on 09/02.
    But still said:
    You'll need to pick up the pace to achieve your goal this year.

    STUPID COMPUTER!! I can never make this thing happy!
  7. Friday Power Hour

    by , September 2nd, 2011 at 10:21 AM (Pete's swim blog)
    Good workout. Made the first 1000 with a drag suit. Took it off for the rest. 625 fly is good for me but I came in with a few seconds to spare. Should have gone 100 fly on the last 100. Wanted to break 2:50 on the last 200 br but I was pretty happy just to keep it all under 3:00.


    400 Warm up

    2 x 75 - 1:10 Fly/Free/Free
    2 x 75 - 1:05 Free
    2 x 75 - 1:10 Back/Free/Back
    2 x 75 - 1:05
    2 x 75 - 1:10 Br/Free/Br
    2 x 75 - 1:10
    100 IM - 1:30

    5 x 200 - 3:00
    Odds - Hard Stroke (I did br - 2:55, 2:51, 2:52)
    Evens - Easy Free

    50 Easy

    1000 - 15:00
    Maximize fly - Open turns every 100. If ahead of 1:30 pace, substitute 25 free w/ 25 fly.
    I did 625 fly (50, 50, 75, 75, 75, 50, 50, 50, 75, 75)

    5 x 200 - 3:00 Descend
    I did IMs w/ a 200 free in the middle
    3:00, 2:55, 2:30 (Free), 2:50, 2:45

    200 Cool Down

    (4650 Total)

    Updated September 2nd, 2011 at 05:04 PM by pmccoy

    Swim Workouts
  8. Grown Up Pool, Thursday Sept. 1

    by , September 2nd, 2011 at 12:29 AM (The FAF AFAP Digest)

    RC exercises
    HS hi row, 110 x 3 x 15
    skull crushers, 30 x 2 x 20
    push press, 40 x 2 x 15
    assisted dips, 2 x 10 w/40 assist
    -- liked this Icarian machine better than the Cybex I tried in MN
    deadlift singles, 145 x 3, 135 x 7
    extreme angle step ups, 40 x 1 x 10
    -- forgot other set
    explosive leg press, 230 x 3 x 15
    altitude drops, 2 x 10
    med ball slamming, 10 minutes

    Swim/SCY @ Mason:

    Warm up:

    4 x 25 scull

    9 x 100 @ 2:00
    1-3 breast (various kick and drills; I swam with fins)
    4-6 back
    #4 = 50 kick + double arm back
    #5 = 50 kick + 2 left, 2 right
    #6 = 50 kick + 50 fast
    7-9 fly
    #7 = 50 dolphin kick on back + 50 single arm
    #8 = 50 dolphin kick on back + dive drill
    #9 = 50 dolphin kick on back + 50 fly fast

    100 EZ (did 50)

    16 x 25 w/fins @ :40
    1-2 = underwater
    3 = fast
    4 = easy
    -- I did the kicks fastish instead.

    50 EZ

    4 x 200 @ 3:00 (75 free + 50 dolphin kick on back + 75 free
    -- I did the first one as assigned, but was having trouble breathing and left my inhaler in the car. Switched to backstroke kicks for the rest. It was probably the fall + cold water that triggered it; I've put an extra inhaler in my swim bag.

    4 x 100 IM descend @ 1:50

    4 x 50 @ 1:10
    -- alternate easy/fast
    -- did backstroke

    4 x 25 @ :40
    alternate easy/fast

    200 W/D (did 100)

    Total: 3600


    I am really dragging physically thanks to my thyroid. Yoga was really difficult last night as well. It took all my will power to get to the gym today. (And I realize I need to gradually increase the upper body reps after overdoing it my first session.) But not so much to go to swim practice with a real team and an adult pool! As usual, Coach Cheryl gave us a great workout on stroke night. I couldn't really do it justice as I didn't have the steam for the fast parts and had breathing issues. I still really enjoyed it. Shared a lane with Wally and a Mason college student. Mason student: "You two are really fast for, er, er, uh ..." Wally: "geezers."

    I'm planning on a recovery swim at Mason tomorrow over the lunch hour. Hoping I can use the blocks.

    On a cheerier note, Mini Fort got a recruiting letter from a college coach today -- the first day they could contact HS juniors! Phone call to follow. There aren't that many colleges that have women's lightweight rowing, though they're good ones, so she was very excited.
  9. Thursday, Sept. 1, 2011, 5:15pm (Round #2)

    by , September 1st, 2011 at 11:37 PM (Fast Food Makes for Fast Swimming!)
    Going for the daily double and some today. And I felt great doing it. Get ready in 3 weeks PWB, here I come.
    I just might be able to crack 300 miles tomorrow morning, but it'll be tough in an hour to get there. I'm still 36 miles behind my goal pace, but I'll start gaining on that really quickly now. I just had to work too much and not swim over the summer, so I got a little behind schedule.

    After tonight's swim, here's my GTD page:
    My Go The Distance 2011 Progress
    297.84 miles swum (=524,204 yards, =479,332 meters).
    Most recent milestone achievement: 250 miles on 07/13.
    2.16 miles (= 3,796 yards, = 3,471 meters) to next milestone (300 miles milestone).
    My Go The Distance 2011 goal: 500.00 mi. Progress towards goal:

    You'll need to pick up the pace to achieve your goal this year:
    My goal pace: 334.25 miles required as of today to reach my goal by the end of the event
    My actual current pace: 297.84 miles as of today

    500 Free
    400 Free Pull
    300 IM (K, Dr, S by 25s)
    200 Kick w/ pullbuoy out front on stomach - this was harder than I thought!
    100 Free

    10 x 50 Dolphin Kick w/ training fins @ :55
    All with minimum 6 underwater kicks each wall
    #1-5 SDK on back, #6-10 Kick w/ arms at side
    100 Breaststroke Kick to keep the legs from cramping up

    Here's a page out of KNelson's workouts:
    4 x 125 Free @ 1:30 (1:24, 1:27, 1:25, 1:24)
    1 minute rest

    4 x 125 Free w/ rotating 25 Fly in middle @ 1:40
    • 25 Fly, 100 Free (went 1:27)
    • 25 Free, 25 Fly, 75 Free (1:28)
    • 50 Free, 25 Fly, 50 Free (1:26)
    • 75 Free, 25 Fly, 25 Free (1:24)
    4 x 75 Free Pull @ :55 (held :49-:51)
    right into
    4 x 25 Free FAST @ :20 (held :15-:16)

    100 EZ

    I was feeling good tonight so I went for a 100 Free AFAP from a push (took off the drag suit, was wearing an older TYR Fusion2 jammer, did not shave)
    -went :57 I was happy with this. My quads were trying to cramp off each pushoff on the turns, if I would've given even one dolphin kick in the pushoffs it would've been insta-cramp!

    100 EZ and out
    3800 Yards + 3300 Yards from the a.m. = 7100 Yards for the day.

    Looks like I need 3800 Yards tomorrow to hit 300 Miles on GTD. That'll be tough in an hour, but possible.
  10. Thu Sep 1st 2011 scy

    by , September 1st, 2011 at 05:23 PM (Ande's Swimming Blog)
    Th Sep 1st 2011 scy

    Wed: had a cold, did not train,
    found out Wednesdays are LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool scy
    6:30 to 7:30 dove in 6:05ish
    wore new training jammer
    swam my own lane
    Beside Tyler, Todd, Korey, Mark & Larry,

    25, 50, 75, 100, 125, 150, 175, 200 & back down
    first 25 no breath

    Main SET: scy

    1000 fr for time
    cruised it
    went 11:34

    16 x 25 on 30
    IM desc each stroke by 4's

    500 fr for time
    swam easy speed
    went 5:17

    8 x 50 on 1:00 2 each stroke

    8 x 100 done
    odds 1 breath on 1st 25, then 2 on 2nd, 3 on 3rd & 4 on 4th
    evens 4 breaths on 1st, 3 on 2nd, 2 on 3rd, & 1 on 4th

    8 x 25 k fast on on fastest pace you can hold
    should have done 8 on :20 but
    200 K no board,
    easy speed pretty strong but not all out
    went 2:24

    100 easy
    Swim Workouts
  11. Goal Set Today

    by , September 1st, 2011 at 01:07 PM (Year Three: The Road Back)
    Today was a day not to be missed. (Please read the intended sarcasm into that.) But... today was one of those "necessary workout" kind of days. (No sarcasm intended.) Here's what we did:

    250 Warm-Up
    6 x 50 Kick on 1:00
    20 x 50 Goal Pace Free Set on 1:30
    4 x 200 Pull on 3:15
    450 Cool-Down
    Total Yards - 2800

    My first 50 in the goal set was a blisteringly slow :38. Note that the goal is to maintain the same (i.e. QUICK) pace throughout the set. A :38 was just not good. On the next 50, I really focused on the push-off and dropped to :36.5 and was able to maintain a :36-:36.5 over the next 10 50s. For the next 8 50s (#12-19), I dropped the :36-:36.5s to :35.5-:36. Whoo hoo! On the last one, I dropped to a :34. YAY! While I wish the overall times could have been slightly lower (i.e. maintaining :34s throughout), I was happy to find my groove again and re-establish the breathing pattern I've been using for sprinting (i.e. 3 breaths only on the first 25). I know many of you will say that 3 breaths is too many. I agree, but it's better than I've been doing lately and it was nice to re-establish that baseline. Now I feel like I can work on getting that down to 2 breaths on the 1st 25. What I like about re-establishing that pattern is that I know exactly when the wall is coming up and am able to maintain more speed into the flip turn.

    Better focus? Two breaths into the wall or three breaths out of the wall? Currently, I'm breathing with just about every right-side stroke coming back. What do you think? Where is the additional speed to be found?

    Enjoy your swims today and I'll check in after another happy stroke day tomorrow!
    Swim Workouts
  12. Thursday, Sept. 1, 2011 5:00am

    by , September 1st, 2011 at 10:38 AM (Fast Food Makes for Fast Swimming!)
    Did some play with the weights at home last night for a little bit. I did 100 reps of the 45 pound bar in 3 sets (50, 30, 20) bench press. Did a few other things as well. I'm feeling it a little right now, but not any hurting.

    400 Free
    8 x 50 Kick w/ board @ 1:00
    400 Free Pull

    4 x 200 IM @ 3:00 (held 2:41-2:44)

    took 1 minute rest
    1 x 200 IM semi-fast - wearing a size 30 brief with a size 38 mesh drag suit on top, push start, did not shave or taper for this
    went 2:26 breathing very hard after this...wanted to die.

    100 EZ kick on back

    6x thru:
    • 100 Free @ 1:20
    • 50 IM (12.5 of each) @ :55 these were difficult to remember to switch strokes in the middle of the pool
    100 EZ
    3300 Yards in 1 hour

    I updated my upcoming meet schedule w/ events on the header section of my blog, so if you want to race me, you know where to go!
  13. Thursday Workout

    by , September 1st, 2011 at 10:15 AM (Pete's swim blog)
    Felt pretty good on the first 200 Free so I shot for 2:30s the rest of the way. Felt good on the second one so I decided to descend them. Was a bit suprised to go 2:21 at the end with a drag suit on and being so tired but I had Dave pacing me one lane over.


    500 Warm up

    8 x 50 - 1:00
    1-4 Descend Fly
    5-8 Descend Back

    5 x 200 - 3:00
    Odds - 1st 50 Stroke
    Evens - 1st 50 Kick

    8 x 50 Pull - :50 (2 Easy/2Hard)

    50 Easy

    5 x 200 - 2:45 (2:35, 2:31, 2:28, 2:26, 2:21)

    8 x 50 - 1:00
    1-4 Descend Breast
    5-8 Descend Free

    200 Cool Down

    (3950 Total)
    Swim Workouts
  14. After Yesterday's Success... Ugh...

    by , August 31st, 2011 at 12:26 PM (Year Three: The Road Back)
    Going into today's workout, I knew I would probably be a bit worn out from yesterday's distance day. Therefore, I purposely did NOT bike yesterday or do anything overly strenuous. Did it matter when I hit the water today.... not really. I felt really sluggish - like my legs wouldn't work and my hands couldn't catch the water... pesky stuff kept slipping through my fingers....

    Anyway, here's what we did today:

    500 Warm-Up
    1 x 850 Free/Kick/Pull/Free by 200s on 14:00 (miscounted)
    Two sets:
    4 x 25 h/e, e/h on :35
    4 x 25 4,3,2,1 breaths x 25 on :45
    4 x 25 tarzen drill on :35
    4 x 25 Stroke on :35 (did back, free, back, free - no fins)
    Four sets:
    1 x 50 ALL OUT FREE on 1:30 (:34, :35, :34, :33)
    1 x 50 Easy Free on 1:30
    6 x 50 Kick on 1:15, 1>6
    350 Cool-Down
    Total Yards - 3200

    I hate to say it, but this is one workout that I couldn't wait to end. I wasn't particularly pleased with my ALL OUT 50s either. I've been faster than that from a push start - by a bunch... it just wasn't in the cards today. I also never felt like I could generate any power or momentum off the start or turn walls. Huh... guess we'll just chalk today's efforts up to the inevitable "bad day" that everyone has from time to time and see what tomorrow brings.

    Thanks for listening (or rather reading) my rants. I hope you enjoy your swims today!
    Swim Workouts
  15. Wednesday, August 31, 2011 5:00am

    by , August 31st, 2011 at 11:29 AM (Fast Food Makes for Fast Swimming!)
    I did a little medicine ball work last night, but nothing that's going to kill me. Just bored in front of the tv pretty much.

    200 Free
    300 Free Pull

    Main Set: I pulled this out of my "bag of tricks" of workout I have saved for fun times.

    1 x 350 Free @ 4:40
    2 x 100 Free @ 1:20
    1 x 300 Free @ 4:00
    2 x 100 Free @ 1:20
    1 x 250 Free @ 3:20
    2 x 100 Free @ 1:20
    1 x 200 Free @ 2:40
    2 x 100 Free @ 1:20
    Whew...that was a 1900 yard set, pretty big for me. One thing I did work on was to focus on my streamlines during the 100s. My streamlines really go to s*** if I don't think about them, especially in longer swims.

    6 x 100 Dolphin Kick w/ training fins (50 Streamline on back/50 arms at side on back) @ 1:45
    My abs were killing me on these. That's supposed to be good I guess

    500 Free Pull
    3500 Yards
  16. Wednesday Power Hour

    by , August 31st, 2011 at 10:14 AM (Pete's swim blog)
    First half wasn't as bad as it looked. I dropped the drag suit after #2 and made 1:15s. Held that through #4 and made the last 100 (50 fly/50 free) on 1:20. Technically, the first set isn't exactly a half hour. You have to go with a 50 second rest in between iterations to make the math come out right. It was just easier to watch the clock by going with a 1:00 rest.

    The kick set was miseable. 1st pull I did on 2:14 but I couldn't sustain 200 breast stroke kick because of my knee. 2nd pull my paddles came apart and eventually I had to ditch them after I missed the first 100 yards. Decided to pull 150 and kick 150 (50 fl/50 bk/ 50 fr). On #3 - #5 I pulled 250 and kicked 150. Made the split but was upset w/ my paddles.

    450 Warm up

    4 times through:
    * 5 x 100 - 1:20
    * 1:00 Rest
    #1 - 1st 25 of 1st 100 Fly
    #2 - 1st 25 of 1st, 3rd and 5th 100 Fly
    #3 - 1st 25 of each 100 Fly
    #4 - 1st 25 of each 100 Fly, 50 Fly for at least one 100

    50 Easy

    5 x 400 - 6:00 200 Pull/200 Kick

    200 Cool down

    (4700 Total)
    Swim Workouts
  17. Distance Extravaganza

    by , August 30th, 2011 at 12:34 PM (Year Three: The Road Back)
    Whew! I made it! While I'd love to leave it at that, you probably want more details, eh?

    Today's Tuesday workout was one of only a handful of distance day swims that I have actually completed sans fins or pulling. Here's what we did:

    400 Warm-Up
    10 x 50 Free on :50
    5 x 500 Free on 8:00 (did 7:30, 7:30, 7:30, 7:29, 7:28)
    10 x 50 Free FAST on :50
    200 Cool-Down
    Total Yards - 4100

    I swim with a number of people who prefer not to know what the workouts are ahead of time. I am not one of those people. Take today... and my new push to increase my endurance and start lowering my distance times.... Had I simply gotten to the pool and heard the workout, there is no way I would have lasted. As it was, by knowing the workout ahead of time, I was able to not only psych myself up for it, but give me a mental edge up when the inevitable breaking point came (which was around 1200 yards or so). It happened during the open water 2K on Sunday too. I was so tired of battling the chop and breathing in what felt like gasoline, I just wanted to swim to a kayak and quit. BUT... I DIDN'T. And, having that experience behind me, I knew I could physically do this set and that I should be able to hold the 1:35 or so pace that the 8:00 interval allowed for. And, I did. I actually was so consistent holding a 1:30 per 100 pace that my coach started giving me my times to the tenth of a second (until the last two when I "descended" by finishing 1 and 2 seconds "early" respectively).

    I must say that I'm really proud of myself for not quitting today and grabbing my fins. Going in, I knew I could do it and when the going got tough, I used that knowledge to power through - just like I tell my daughter when she's running. Maybe this is the start of a swimming breakthrough of sorts. If nothing else, I'm actually contemplating competing a pool race longer than 200 meters for the first time. Guess my second year of swimming is also going to be full of firsts!

    Enjoy your swims today!
    Swim Workouts
  18. Monday, Aug. 29

    by , August 30th, 2011 at 12:28 PM (The FAF AFAP Digest)

    RC exercises
    assisted dips -- no.
    -- Don't think I can do these; it feels like too much stress on the shoulders. It also felt like my arms were too far apart on this particular machine.
    assisted pull ups -- 4 x 7
    -- assist was 4X (couldn't read the whole number)
    flutter kicks on bosu, 2 x 100
    reverse scoops, 25 x 3 x 15
    back extensions, 25 x 3 x 10
    Ab Solo machine + med ball, 3 x 15
    knee tuck jumps, 2 x 10
    extreme angle isometric squat w/17.5, 3:00
    -- ran out of time for other isos


    easy 1300 meters


    Snuck in a workout at RAC before driving up to Mpls to catch a flight home. I was startled to notice a cornfield right across from the gym. Cornfields everywhere in MN! My home town has changed drastically since I lived there. Mayo has more than doubled in size. I am hoping I left in time before my body went into serious shock from dog exposure.

    I'm pretty beat from 4 days in a row of drylands. Also tired from three trips in August, with not much solid sleep. Just yoga and errands today for me. Hopefully, I'll be able to do a real swim workout on Wednesday, not just this floating around stuff I've done almost all of August. I am planning on stealing Chowmi's last workout.

    Mason reopens on Thursday. I'm going to my first team practice in ages on Thursday night. I'm looking forward to having a clean, cool, quiet place to work out on Fridays as well.

    4 days until the trek to college with Fort Son ...

    Updated August 30th, 2011 at 02:04 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  19. Tuesday workout

    by , August 30th, 2011 at 10:51 AM (Pete's swim blog)
    Adoption went through smoothly yesterday. As informal it was, answering lengthy legal questions is always nerve wracking for me.

    Knee is better but still hurts some. Ibuprophen is a wonderful thing! I set out to make 10 x 100 on 1:15 and then keep going if I could. First one I made easily on 1:10. Second one I barely made 1:15. Held 1:12 to 1:13 from there on. Had some sinus congestion that along with the heat made me feel like my head would implode. Decided to break at #11. Picked back up at #12 and easily made the rest. 1:10 on #16 and was able to sprint the 50... sort of.

    400 Warm up

    6 x 50 Free - :45

    16 x 100 - 1:15 (Optional Rest on #5 and #10)
    50 Sprint

    I made 10 and rested on #11 - no drag suit

    100 Easy

    20 x 25 Kick - :30
    5 Times through:
    * 50 Hard Fly - 1:00
    * 50 Free - 1:00
    * 50 Hard Back - 1:00
    * 50 Free - 1:00
    * 50 Hard Breast - 1:00

    100 Easy
    200 Timed IM Kick (3:23 no drag suit)

    200 Cool down

    (4700 Total)
    Swim Workouts
  20. Tuesday, August 30, 5:00am

    by , August 30th, 2011 at 10:04 AM (Fast Food Makes for Fast Swimming!)
    Got started a little late...the Tues/Thurs coach isn't always on time, and when I have to get out by 5:30am, every minute really counts!

    500 Free
    3 x 100 Free @ 1:30

    Main Set from tjrpatt yesterday:
    2 rounds of:
    3 x 100 Fly @ 1:30
    1 x 200 Free @ 3:00

    1st round 1:09/1:13/1:15, 2nd round (with zoomers) 1:11/1:12/1:13

    1800 Yards in 27 minutes

    Updated August 31st, 2011 at 11:32 AM by jaadams1

    Swim Workouts , Daily Practices