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Swim Workouts

  1. YAY! Kick-fest!

    by , May 5th, 2011 at 11:50 AM (Year Three: The Road Back)
    I don't think that there is anyone I regularly swim with who enjoys kick sets more than I do. I absolutely love them; I have ever since I first put on fins just under two years ago. That being said, I don't know that anyone I regularly swim with works as hard on kick sets.... I was really looking forward to today's workout because of the kick set at the end. Here's what we did:

    400 Warm-Up
    10 x 50 Fist Drill/Free Swim by 25 on 1:00
    1 x 100 Free on 1:40
    1 x 200 Free on 3:20
    1 x 300 Free on 5:00
    1 x 400 Free on 7:00 (did in 5:57 )
    1 x 300 Pull on 5:00 Faster
    1 x 200 Pull on 3:20
    1 x 100 Pull on 1:40
    ***Now for the fun part!***
    1 x 50 Kick on 1:00 (did free w/ board)
    1 x 100 Kick on 2:00 (did sdk w/ board)
    1 x 150 Kick on 3:00 (did free/sdk/free)
    1 x 150 Kick Faster on 3:00 (did back, sdk, back)
    1 x 100 Kick Faster on 2:00 (did back sdk)
    1 x 50 Kick Faster on 1:00 (did back)
    500 Cool-Down
    Total Yards - 3600

    The kick set was a blast! I really pushed myself, my stomach muscles were screaming by the end, and I had plenty of time in between kicks to rest so I could really push the next kick. YAY! I love Kick-fest days!

    The workout actually moved along pretty quickly and I ended up doing an extra 100 cool-down before getting out (and I still got out about 5 minutes early). I was pretty happy with the first set - especially going under 6 min for the 400. That may not sound fast to anyone else, but it was pretty good for me to maintain a 1:30 pace for all 400 yards. I have just recently been starting to hold repeat 100s on a 1:30 interval, but my endurance is somewhat lacking and maintaining a "good" pace steadily has been a challenge since I started almost two years ago. The odd thing is that I used to run half-marathons - and now endurance is my issue? Huh, some things just don't make sense, but I am definitely a sprinter for swimming.

    Tomorrow is another happy Fly day and I'm looking forward to it. After work today, though, I still have a dryland workout to do and we'll see what the training camp puts me through today. While I have a lot of fun doing the quarterback drills, well, let's just say that Payton's job is safe! Now, if only Payton could get back to doing his job - let the NFL lockout end!

    Anyway, if you're headed to the pool today, happy swimming to you!
    Swim Workouts
  2. Thursday, May 5, 2011 5:00am

    by , May 5th, 2011 at 10:07 AM (Fast Food Makes for Fast Swimming!)
    400 Free
    300 Free Pull
    200 Fly Drill
    200 IM

    3 Rounds of:
    1 x 200 Free (3:00/2:45/2:30 by round)
    2 x 100 Free (1:30/1:25/1:20)
    4 x 50 Free (:50/:45/:40)
    1:00 rest after each round
    I was holding roughly 1:05 base per 100 throughout the entire set, so it wasn't too easy.
    If I didn't have the others with me, and about 10 more minutes available I would've gone for Round 4, which would have been really fun intervals (2:15/1:15/:35)

    100 Back EZ
    3000 Yards

    Basic, but a fun set. I had a good group of 4 in the lane to swim this with too, which was a big change for me. I'm usually doing my sets solo, or having to fight with other who want to jump in late and "warmup" forever. I felt really good today.
  3. Power back on!

    by , May 5th, 2011 at 09:35 AM (Pete's swim blog)
    Lights came back on almost exactly 7 days after they went off. Kids immediately beelined it for the tv. They instantly reverted to their power on routines. Hopefully they appreciate modern technology a bit more now that it has been taken away from them for a week. Probably not.

    Roger said I'm not getting a good catch on my free and fly. Did some catch up drills and tried to extend a little further on my fly stroke. Catch up is horribly awkward for me but I trust it will improve my speed in the long run. We went through two similar main sets today. Fatigue set in for the second set. Good overall workout.


    400 Warm up

    4 x 100 - 1:30 1st 25 fly
    3 x 100 - 1:20
    4 x 100 - 1:45 50 Kick/50 Free
    3 x 100 - 1:20
    4 x 100 - 1:30 (25/50/75/100 fly)
    Made 25 and 50 fly. Fell behind on 75 but I did finish the set. Usually, I go 0/25/50/100 so this was a bit of extra effort today.

    100 Easy

    4 x 100 - 1:45 IM
    3 x 100 - 1:20
    4 x 100 - 1:45 (25/50/75/100 Kick)
    3 x 100 - 1:20
    2:00 Break
    4 x 100 - 1:15

    100 Cool down

    (4200 Total)
    Swim Workouts
  4. Sarasota Y Sharks Masters 5:30 AM Workout -05/05/11

    by , May 4th, 2011 at 05:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:40
    3 X 100 1:40

    4 X 200 3:30
    2 X 50 moderate 1:00
    3 X 200 3:30
    4 X 50 build 1:00
    2 X 200 3:30
    6 X 50 fast 1:15
    1 X 200 fast -
    1 X 100 easy -

    5 X 100 kick 2:15

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  5. Wed., May 4

    by , May 4th, 2011 at 04:21 PM (The FAF AFAP Digest)

    Warm up:

    600 various


    10 x 50 free w/paddles @ :50

    15 x 50 @ :15 RI:
    4 x 50 fly drill
    50 scull
    4 x 50 back drill
    50 scull
    4 x 50 breast drill
    50 scull

    30 x 25 shooters w/monofin
    -- back/belly/twirling
    -- worked on body dolphin and DPK
    -- fewest kicks per length: 5

    50 EZ

    Speed Drills:

    10 x "25s" @ :30
    -- with fins, dive down to bottom, squat jump off bottom in streamline & dolphin kick fast until suit is out of water
    -- I was in 12 foot depth

    50 EZ

    5 x 75 w/fins
    1st 25 = dolphin kick down to bottom of pool @ 12.5 w/kick board, squat jump, and fast flutter kick to the wall
    2nd 25 = shooter on back
    -- not so easy right after the first 25
    3rd 25 = EZ DAB
    25 EZ

    18 x 25:
    6 x 25 power breast pull w/buoy
    6 x burst doggy paddle drill + cruise
    6 x burst backstroke spin drill + cruise

    100 EZ

    Total: 3900



    Didn't really use the pace clock much today. No need to really when you're doing drills. I dug out my monofin again. I hadn't used it for awhile because it hurt the top part of my right foot. It didn't bother it too much today, except toward the end of the 30 x 25 shooters.

    My shoulders and upper back are a bit sore from yesterday's med ball slamming. It seems so easy at the time, but you can pay for it later if you overdo. Think I'm going to hit the foam roller tonight. Hopefully, yoga + team practice tomorrow.

    Strapless sculling:

    -- definitely going to give this a whirl

    Band kicking:

    -- also interesting

    Saw a weird sight at the pool today -- someone running along the bottom of the pool in the deep end with a weight. Interesting way to do shooters.

    Updated May 4th, 2011 at 06:13 PM by The Fortress

    Swim Workouts
  6. Wed May 4th, 2011 LCM

    by , May 4th, 2011 at 03:09 PM (Ande's Swimming Blog)
    Wed May 4th, 2011

    tooth still hurts, tomorrow I get my right side wisdom teeth removed, I'm not supposed to eat or drink past midnight

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, LCM main pool
    6:30 to 8:00 dove in around 6:33ish
    wore b70 jammers
    swam with Mike Nate todd, kellie, & Michael Lovato
    beside jim

    2 rounds of 150 fr 50 double arm bk 150 fr 50 k

    Main SET:

    4 x 300 fr on 3:15 skipped a 100 in 2nd one

    6 x 50 on 1:00 16 strong strokes fl

    4 x 200 fr on 2:50 skipped a 50 in 3rd one
    went 2:27 on 4th

    6 x 50 on 1:00 16 strong strokes bk

    4 x 100 fr on 1:25 went 1:10 on #4

    6 x 50 on 1:00 16 strong strokes br

    assigned 600
    did 4 x 50 fr desc
    went 29 on # 4

    next meets

    Jul 22 - 24, 2011
    2011 South Central Zone Long Course Championship
    Shenandoah (Houston), TX

    August 3 - 6, 2011
    2011 USMS Summer Nationals LCM
    Auburn University, Auburn, AL
    Swim Workouts
  7. Wed 5/4 - Solo swim

    by , May 4th, 2011 at 02:59 PM (Dan's hobby/obsession)
    Marathon/schmarathon -- I felt like swimming some 200's today and working on some breaststroke. I guess it's reading all the reports from Nationals - I'm finding it very difficult to transition to low-yardage workouts to just maintain my stroke.

    Warm up:
    500 swim - every 4th length backstroke
    10 x 50 kick 1-8 @ 1:00 alt free/fly, 9 & 10 breaststroke @ 1:10
    5x100 pull w/ arm paddles, odds free @ 1:30, evens Breaststroke @ 2:00
    500 breaststroke - 100 no fins/200 fins/ 200 no fins -- I'm starting to get the hang of the breaststroke fins and I think my timing & kick are improving.

    Main sets:
    10x25 @ :30 alt. back/breast
    3x50 @ 1:00 ba, br, free
    3x200 @ 2:40 (2:20 - 2:25)
    8x25 @ :30 alt. back/breast
    4x50 @ 1:00 alt back/ breast
    3x200 @ 2:30 (2:20 - 2:25)
    6x25 @ :30 alt. back/ breast
    5x50 @ 1:00 back/breast/back/breast/free
    200 for time - 2:13 .... Yep, I broke the pattern. I was going to take a shot at 2:20's, but after dragging myself to the wall at the end of the last round, I decided I'd just try to swim a strong 200 to end the day. Although it wasn't as fast as I had hoped, I felt strong and was able to finish with a good kick.

    300 cool down

    4,900 SCY -- 1hr 25min

    Updated May 4th, 2011 at 03:00 PM by larsoda (add yardage & time)

    Swim Workouts
  8. IM Day

    by , May 4th, 2011 at 02:56 PM (Year Three: The Road Back)
    Going into today's workout, I had already decided to do heavy fins and concentrate on keeping my stroke good - rather than getting too tired and having my stroke get totally screwed up. So... I had my fins on for the kick set, as well as the fly & back portions of the main set. I did take them off for the breaststroke/free rounds. Here's what I did:

    400 Warm-Up
    6 x 100 Kick on 2:15
    6 sets:
    - 1 x 100 Drill Cycle on 2:20 (fly, back, breast, fly, back, free)
    - 1 x 100 Stroke on 2:00 (fly, back, breast, fly, back, free)
    - 4 x 25 Stroke on :40 (same rotation as above)
    400 Cool-Down
    Total Yards - 3200

    After the longer days on Monday and Tuesday swimming, combined with the drylands on both days, I decided not to do any drylands today and simply let my body rest a bit. Tomorrow is scheduled for both swimming (roughly 3500yds - with half of that being a happy kick-fest; should be fun) and dryland.

    Now, I'm in the calm before the storm that will be the rest of the day. Between picking up kids from sports to rock climbing practices to doctor's appointments, once the afternoon really gets underway, it won't stop for quite a while. I'm trying to take advantage of the few minutes between when I got home from work and when the youngest will get off the bus. Even then, I'm not quite sure what to expect. My youngest apparently was in a "collision" during recess and is foregoing tennis practice because of an aching head. I guess if anything's actually wrong, it's a good thing she already is seeing the doctor tonight, eh?

    Enjoy your afternoons and happy swimming!
    Swim Workouts
  9. Wednesday, May 4, 2011 5:00am

    by , May 4th, 2011 at 10:44 AM (Fast Food Makes for Fast Swimming!)
    200 Free
    300 Free Pull
    100 Kick
    200 Fly Drill

    4 x 150 Free w/ training fins @ 2:15
    (50 Swim drag legs/ 50 Kick Fast/ 50 Swim w/ Fast Kick)

    100 Free

    4 x 125 Free @ 1:45 (held 1:23s and felt good)

    200 IM

    5 x 100 Free @ 1:15 (first one 1:02, others 1:04s)

    100 EZ
    2800 Yards

    I'm feeling really good in the water now with the yardage back up to normal. Let's return to Nationals and repeat all the swims again, I'm sure I'll have a much better result.
  10. 7th day... no power :(

    by , May 4th, 2011 at 09:51 AM (Pete's swim blog)
    It's been a whole week now. This is the hard part because 95% of the county has power... even parts that were hit by the tornado have power now. Everyone keeps saying "I'm sure you will have power soon." That's easy to say when you've had a hot water and heating/cooling for the last 3 days. I try to keep it all in perspective. Could be a lot worse and they are trying to make me feel better. Sometimes it feels like the power company has it in for us. But, we did lose power long before anyone else and there is likely damage to our substation that wasn't easily fixed. There's a decent chance we will be back on line today sometime... maybe.

    Nothing improves a bad day like a good swim. We did lots of 100s today. Descended them. I did OK but struggled at times. Here's the workout:


    400 Warm up

    2 times through
    * 100 free - 1:30
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    Not too bad... good warmup for what was to come.

    100 Easy

    2 times through
    * 100 free - 1:25
    * 100 free - 1:20
    * 100 free - 1:15
    * 100 free - 1:10
    Much harder. I missed the 1:10 by a couple seconds and could never recover completely. Finished 10 seconds off the pace.

    100 Easy

    100 free - 1:10
    100 free - 1:15
    100 free - 1:20
    100 free - 1:25
    100 free - 1:25
    100 free - 1:20
    100 free - 1:15
    100 free - 1:10

    Dave suggested we try it this way so that we had a little more time to recover for the last 1:10. Made the first 1:10, missed the first 1:15 and 1:20 but caught up at the 1:25s. Finished with two solid 1:15s.

    12 x 50 - 1:00 IM Order Kick/Swim

    100 Cool down

    (3700 Total)
    Swim Workouts
  11. Sarasota Y Sharks Masters 5:30 AM Workout -05/04/11

    by , May 3rd, 2011 at 05:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    3 X 200 3:20
    3 X 150 2:15
    3 X 100 1:30

    4 X 100 kick 2:15
    6 X 50 kick 1:15

    4 X 250 IM 4:30
    Rotate extra 50 in IM order

    1 X 200 3:20
    4 X 100 1:40
    Twice through

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  12. Tuesday, May 3

    by , May 3rd, 2011 at 03:55 PM (The FAF AFAP Digest)

    med ball slams, 15-20 minutes in racquetball court
    extreme angle isometric squat, 6:00
    overhead squats, 45 x 2 x 10
    power wheel roll outs, 3 x 15
    power wheel pike ups, 2 x 10
    push ups, 2 x 15
    long arm crunches, 2 x 25
    knee tuck jumps, 2 x 10
    box jumps, 10
    altitude drops, 10
    RC exercises


    Warm up:

    700 various

    10 x 25 shooters

    Main Sets:

    5 x through:

    100 free w/paddles @ 1:30
    100 flutter kick w/board @ 1:45
    50 russian breast drill @ 1:00
    50 dolphin kick w/board @ 1:00

    -- I love swimming aerobic free with paddles. If it wasn't so hard on the shoulders, I'd use them much more frequently.

    50 EZ

    10 x 50 drills @ :15 RI

    -- Wanted to do some more, but my calves were cramping.

    50 EZ

    Total: 3050



    This is the first day in about 2 weeks where I felt I was just dragging from allergies instead of sick from allergies. And the first time I've managed a double in ages. Still feeling sprint impaired, but hopefully that too will pass. We're supposed to have a rainy May, so that should help.

    I'm also feeling slightly sorry for myself that my team won't have practices this summer b/c of the pool closure. The summer is usually a nice break from swimming solo so frequently and it's nice to get in some actual long course training. Boo hoo. I'll be faking it at Auburn. (As a result, I'm going to focus on fast 50s and just survive the 100s.) Hopefully, I can meet up with Speedo and Jazz some the next few months.

    The latest on Dara:

    Kicking with drag socks:

    WSF Response to NYT article on Title IX:


    Updated May 3rd, 2011 at 06:43 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  13. Tue May 3rd, 2011

    by , May 3rd, 2011 at 03:52 PM (Ande's Swimming Blog)
    Tue May 3rd, 2011

    I am miserable as I write this,
    I have a terrible tooth ache. My lower right molar broke a while back, got it filled, filling fell out, got it filled again recently.
    Now it hurts under the filling & especially hurts when I tap the filling.

    Also, my teeth hurt in Mesa, not just the molar, but several others. I think there was a trace element in the water that really bothered them.

    I've set an appointment for this Thu to get my right side wisdom teeth removed

    did not train Monday
    traveled home

    this summer I'm going to train for 50's
    Time to get strong and fast.

    Subscribe to Ande's Swimming Blog

    quick lift, 1 warm up set, 1 training set

    Whitney Coached
    UT, scy diving well
    6:30 to 8:00 dove in around 6:40
    wore b70 jammers
    swam with Nate & Brandon
    beside todd, ned, Jim & Larry

    did around 200

    Main SET:
    assigned 4 x 100 fr on 1:20
    did 4 x (25 easy, 50 skip, 25 strong)

    assigned 4 x 75 br on 1:10
    did 4 x (50 easy fr 25 br strong)

    4 x 50 bk on 50

    4 x 25 fl on 30

    4 x 200 IM on 3:00 desc
    drilled the fl

    4 x 25 fr

    4 x 50 br

    4 x 75 bk

    assigned 4 x 100

    assigned 800 fr
    did 8 x (25 easy, 50 rest, 25 strong)

    assigned 8 x 100
    did 8 x (25 easy, 50 skip, 25 SDK fast)
    Swim Workouts
  14. Tuesday, May 3, 2011 5:00am

    by , May 3rd, 2011 at 12:06 PM (Fast Food Makes for Fast Swimming!)
    Getting back at it again. I got back into the state of Washington at about 4:00pm Monday afternoon, and drove home the 2 hours from the airport just in time for my daughter's parent/child swim class which was relaxing after the weekend. The 83 degree YMCA water was hot on my skin after the pool temp from Kino, and the sunburn on the skin.
    After the lesson I got in a stretched out about 1000 yards, this was mainly my cool down from after the meet.

    Tuesday warmup:
    400 Free
    400 Pull
    200 IM Drill

    16 x 100 Free @ 1:30 - I just went at a nice consistent pace around 1:09s. Nothing too hard, but not too easy either. When I finished the set I was actually breathing pretty hard.

    1 x 400 Free Pull

    1 x 100 Back EZ cool down
    3100 Yards

    I'm feeling good after getting the yardage in this morning. Just need to maintain like this as much as possible. I have a LCM showdown with the age group kids in two weeks May 14-15. I've got a few tough events too, 400 IM and 200 Fly LCM are both I haven't done a 400 IM LCM as a masters swimmer yet, but I might as well get one in the books. The 200 Fly should be better than last weekends showing at least. Just think of it as a BIG 100.
  15. Should Have Been Distance Day... Whew!

    by , May 3rd, 2011 at 11:49 AM (Year Three: The Road Back)
    There's a French proverb that says "One may go a long way after one is tired." That pretty much sums up my day today... and I just keep putting one foot (or one arm at the pool) in front of the other. What I wouldn't give for a little bit of . After being up late on Sunday night with my daughter and then up late again last night with her - trying to help her get an engineering project thought through for school - I hit the pool this morning really tired. I was not exactly looking forward to the 4200 yards that were slated for today. However, the 4200 yards was simply not to be....

    The lifeguard never showed. My lane mate and I ended up sitting in the hall outside the pool for about 15 minutes until another Y member, who just happens to be a lifeguard, came to work out and agreed to give up her workout and guard the pool. She was really a gem this morning! And, we got to swim - albeit a bit later than anticipated. Here's what we ended up doing:

    400 Warm-Up
    4 x 200 Free on 3:00 (steady pace)
    4 x 50 Free on 1:00 (faster pace)
    4 x 350 Pull on 6:00 (1>4)
    3 x 200 Kick on 3:00 (negative split)
    Total Yards - 3400

    The "real" workout was to pull 4 x 400, but after yesterday's 4300 yards, I just didn't have that in me. I did 350s instead in order to keep on the same interval with my lane mate. Then, after my shoulders were totally exhausted, I kicked the negative split 200s instead of swimming them. I just didn't have anything left. There was another 200 before a 400 cool-down originally scheduled for today. Alas (or maybe woo-hoo), I was out of time and had to get back to the house. I'm just hoping to get a good night's sleep tonight and be able to rest up a bit.

    Of course, saying that I need to rest, it's pricking in the back of my mind that today is a scheduled NFL Training Workout day on the Wii. I must say, I am really enjoying the workouts, working up a sweat, and can feel my jumps improving (which I hope will translate to better block starts). The nice thing about the 60-day challenge is that I have not missed a scheduled workout in the 8 days that I've been doing it (not every day is a workout day, by the way) and have been much more faithful to dryland work than before. Hopefully that trend will continue because I'm working on the premise that anything that makes me stronger (and push-ups, planks, and squats certainly count) will translate to faster times in the pool. My next scheduled meet is not for two months, so we'll see then how much effect, if any, this training has on my swimming.

    Wish I could take a nap, but I have to visit the dentist this afternoon. Think they'd mind if I snoozed while they cleaned my teeth?

    Happy swims to you!
    Swim Workouts
  16. Tues 5/3 - Swim with a local club

    by , May 3rd, 2011 at 11:16 AM (Dan's hobby/obsession)
    Sad to say, but the gas bill is starting to affect my choice of workout venue. I typically drive about 17miles to swim with the Monroe Y Masters on T/Th and sometimes Fri, but with gas near $4/gal. I've got to cut back on the driving a bit. So I decided to pop in with the new team that works out about a mile from my home. The proximity is great, but it is a new team and there are only a couple former swimmers there.

    Warm up:
    200 swim
    200 kick backstroke
    200 pull
    400 swim, every 4th length backstroke
    8x50 @ 1:00 odds 5 strokes free, 6 strokes back, evens free

    Main sets:

    4x100 pull w/#4 strokemakers @ 1:30 (sub 1:10-bilateral breathing)
    4x100 swim @ 1:30 (1:05-1:07)
    12x25 @ :30 odds fast IMO, no free, evens easy free
    4x100 kick w/fins on side - :15 rest
    4x100 IM @ 1:40 (1:20 - 1:25)

    200 cool down

    3,500SCY - 1hr 5min

    I'm a bit ambivalent about this workout. There was some variety, but the sets were so short that I never really got dialed in on anything. With the slower intervals, I figured I should ratchet up my intensity level a bit. 85-90% RPE, not sprinting, but breathing semi-hard at the end of each 100.

    I also added on the 4x100IM at the end to round out the day. They felt OK, but I've still got a lot of work to do on breaststroke if I'm ever going to be "competitive" in the IM.

    With any luck, the rain will let up some time this afternoon & I'll get in a few miles running. 33 days until the marathon, so I've got to log a bunch of miles in the next couple of weeks.
    Swim Workouts
  17. Mon 5/2 and a swimless weekend

    by , May 2nd, 2011 at 03:17 PM (Dan's hobby/obsession)
    Well, not a totally swimless weekend. I spent some time looking over the meet results and wishing I was further along with my training so I could have been there in the warm/hot sunshine. Congratulations on some great swims!

    This morning's workout was a pretty low-key workout. I think it might be called a 'meat & potatoes' workout by some.

    Warm up:
    500 swim - every 4th length backstroke
    10x50 @ :50 with fins - 25 underwater / 25 swim, odds fly, evens free

    Pull set with #4 strokemaker paddles
    100 @ 1:20
    200 @ 2:40
    300 @ 4:00
    400 @ 5:20
    500 @ 6:40

    6x 150 @ 2:00 - came in between 1:45 & 1:47 on each

    4x25 @ :30 IM order
    4x50 @ 1:00 IM order

    200 cool down
    3,900 yds - 1 hr 0 min

    I followed this workout with a run in the rain with a triathlon coach I met after swim practice a few months ago. We ran a combination of road & trails that came to just over 10 miles in about 1hr 20 minutes. My first decent run since last week's bout with the flu.

    Over the weekend I managed to run 3.4 miles on Saturday and 5 miles on Sunday. We had some good weather (Great - for those of us near Seattle) 60's & sunshine, so I dusted off the Roubaix and hit the road for 30miles. It was good to get on the bike again, but I learned that swimming may keep me aerobically fit, but it does nothing for my ability to pedal the bike up the hills. (duh)
  18. Monday, May 2

    by , May 2nd, 2011 at 03:13 PM (The FAF AFAP Digest)

    Warm up:

    600 various

    Main Sets:

    10 x 100 w/fins @ 1:30
    odds = flutter kick w/ board
    evens = free w/paddles

    Kick Mountain w/fins:
    up the mountain = dolphin kick w/board
    down the mountain = backstroke kick

    1 x 50 @ :45
    1 x 100 @ 1:30
    1 x 150 @ 2:15
    1 x 200 @ 3:00
    1 x 300 @ 4:30
    1 x 200 @ 3:00
    1 x 150 @ 2:15
    1 x 100 @ 1:30
    1 x 50 @ :45

    50 EZ

    10 x 50 @ 10-15 RI
    odds = breast pull w/buoy
    evens= fly drill

    6 x 50 scull

    50 EZ

    Total: 3800



    Still down and out from allergies. I felt better Saturday, but after spending the day outside was worse on Sunday. Finally got to the pool today and just did an aerobic workout. My training has taken a huge hit the last 2 weeks. I'm hoping I can rebound in May. I'd love to go to yoga. But those classes are difficult when one is breathing challenged.

    Mr. Fort consulted his trainer recently about recovery (trouble recovering after Boston). His trainer recommended amino acids. In particular, he suggested the website (Apparently, the amino acids from GNC and other sellers are fairly worthless b/c of excess shelf time.) They custom mix the amino acids powder based on the type, intensity, duration of your training and your body weight. They remarked that my typical training volume is "very high" and that I need to make sure to include recovery workouts. Perhaps so, but I feel like a complete slug lately.

    Hoping I can cram in some good workouts before Friday. I'm leaving to go to Dartmouth for a couple days on Friday am. Hopefully, I can swim in the pool -- that will be a blast from the past.

    Updated May 2nd, 2011 at 03:46 PM by The Fortress

    Swim Workouts
  19. Is It Really Monday?

    by , May 2nd, 2011 at 12:08 PM (Year Three: The Road Back)
    Guess the coach got confused today because today's workout was definitely a Tuesday-type distance workout. E-gads! After a not-so-restful night's sleep, I wasn't exactly prepared to have a distance day workout this morning. That being said, the only yardage I ended up dropping was on the warm-up (running slightly behind schedule) and the cool-down (had to make sure the girls were ready for the school bus). Here's what we (I) did:

    400 Warm-Up (I did 350)
    1 x 700 on 11:30 (Free)
    2 x 350 on 5:45 (Free)
    7 x 100 on 1:40 (Free)
    2 x 350 on 5:45 (Kick)
    1 x 700 on 11:30 (Pull)
    400 Cool-Down (I did 250)
    Total Yards - 4300 (I did 4100)

    The entire set was written to be freestyle, but by the 2nd set of 350's, my shoulders were really needing a slight break. Of course, by the end of 2 350s kicking, my legs needed a slight break. All told, I was pretty pleased that I didn't drop actual workout yardage - only on the warm-up/cool-down - even though I kicked/pulled the back half. But... on the flip side, I love kicking and this was a great chance to get a lot of sdk's in. Quite frankly, the 2nd 2 350s were a lot of fun.

    Swimming was my sanity this morning and although I'm tired right now from a lack of sleep (and a hard morning swim), I'm in a much better place than I was when I woke up. My teenage daughter was being very much a teenager yesterday - complete with the eye rolls and attitude. If only there were a cure for that (other than growing up...)! Sometimes, swimming is my sanity - my safe place. Today was one of those mornings when it was nice to not have to worry about anything for a while other than what length number I was on. Is swimming ever just for your sanity's sake too? If it is, then just let everything else go and simply swim.

    Happy laps!
    Swim Workouts
  20. Stroke Heavy Day

    by , April 30th, 2011 at 05:59 PM (Year Three: The Road Back)
    Got to the pool late this morning because I had to drop my daughter off at the Jr. High. When I got to the pool, many of my teammates were in the midst of the day's workout. I wasn't too disappointed because I had planned to swim on my own anyway. Got underway with my warm-up and back sdk's before they finished. Took a little break to talk with a few teammates for a while. When they left, I got back at it. Here's what I did:

    400 Warm-Up
    9 x 50 Back SDK on 1:10
    4 x 100 IM Drill Cycle on 2:00
    4 sets:
    - 1 x 50 Fly Drill on 1:00
    - 1 x 100 Fly on 2:00
    - 1 x 50 Back Drill on 1:00
    - 1 x 100 Back on 2:00
    - 1 x 50 Breast Drill on 1:00
    - 1 x 100 Breast on 2:00
    - 1 x 50 Free Drill on 1:00
    - 1 x 100 Free on 2:00
    400 Cool-Down
    Total Yards - 4050

    The main set was intended to be sprinting focused with increasing/decreasing intervals. From the first stroke today, I wasn't feeling speedy; instead, I put on my fins and decided to do stroke. When all was said and done - and I was exhausted - I was actually pretty proud of myself. I made all of the 100 Flys (with fins on - held 1:14-1:15s). YAY!

    The thing I enjoyed the most about today's swim was that I ENJOYED today's swim. It was about focusing on technique and the strokes felt smooth. And that made me feel good.

    So, that was my happy swimming day today. Enjoy your swims too.
    Swim Workouts