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Swim Workouts

  1. Swim w/my Ilk, Tuesday, June 7

    by , June 7th, 2011 at 06:51 PM (The FAF AFAP Digest)
    Swim/LCM @ Rockville:

    Warm up:

    600 various

    10 x 50
    odds = 25 drill + 25 swim
    evens = 25 kick + 25 swim

    Main Sets:
    -- used fins

    10 x 50 back kick
    odds = fast SDK to 25 + 25 easy kick
    evens = easy SDK to 25 + 25 fast kick

    4 x through tempo swim:
    2 x 50 back
    1 x 100 back

    100 EZ

    2 x (fast 50 fly + easy 50)
    1 x (50 fly @ 100 pace & 100 breathing + 50 EZ

    Total: 2800 m



    Journeyed to MD again today. This time to the outdoor LCM pool in Rockville MD (only 25 minutes). Met up with Julie Roddin and Susan Williams. Julie brought me Luna bars. Julie swam with Susan and I during warm up, and then wisely ditched us for her Bay buddies who seem like they can swim forever. I swam the main sets with Susan who, as many may know, has mad skillz at back and SDK. Wow, pretty cool swimming with someone my own kind and my own speed! Susan loves the alpha fins. I keep forgetting that I own these and should probably try them for swimming (not kicking). There was no pace clock. Susan and I took a fair bit of rest on the main sets. I suck at long course, so I'm feeling pretty tired after that.

    I pulled my blog a couple days ago after all the nastiness and moral superiority posturing on the sandbag thread. I personally don't care whether swimmers manipulate their seed times for any reason. And I do love a fiesty forum with a lot of debate. But I don't need to be called an immoral cheater by the likes of Stillwater, et al. And having spoken to more women on FB, they feel the same way I do about mixed gender meets. What a shocker! Friends persuaded me to take my blog (always bereft of that crap) off invisible. Hopefully, everyone can stick to making fun of my workouts or my fins or my height or whatever else you can think of.
    Swim Workouts
  2. Sarasota Y Sharks Masters 5:30 AM Workout -06/08/11

    by , June 7th, 2011 at 05:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 250 4:30 4:15
    1 X 150 2:45 2:30
    3 X 100 2:00 1:45
    Twice. Round 1 intervals left, 2 right.

    10 X 50 free 1:20
    Alternate easy-build-fast by 50. #10 is easy

    1 X 200 kick 5:00
    2 X 100 kick 2:30
    1 X 100 easy swim -

    4 X 50 moderate 1:15
    1 X 100 @ race pace from the blocks
    1 X 100 easy swim -

    6 X 150 free 2:40
    each 50 within the 150 faster

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. Back to SCY

    by , June 7th, 2011 at 04:09 PM (Year Three: The Road Back)
    For whatever reason, the pool that was set as LCM yesterday was SCY today. That has me wondering what it will be set up as tomorrow. The nice thing about LCM is that I don't get lapped nearly as quickly as I do in SCY. But... that is another story. I am still trying to recover my legs after the NFL Training Camp challenge, but haven't seen any real progress yet. It's a bit disheartening in the pool for two reasons: 1) I seem to have lost all of my speed and 2) it's highly noticeable with the group I'm swimming with now. At the Y, I was "fast" - compared to the everyday noodler that shared the pool. Now, even though I'm managing to hold a 1:30 pace over 800 yards, I was lapped by everyone in my lane by 500 yards (they were swimming a 1:15-1:20 pace) and I was almost the very last of about 30 swimmers to complete the 800 yards. Talk about going from night to day. But... I do realize that this is the place I need to train in order to get faster and faster. And, the workouts are more intense in this group - no extra minutes of rest, etc. It will make me better... it will just take a little time and a tougher skin. But... I did hang in there today and complete the entire 800 instead of stopping when everyone else was. Guess there's some good in that - mental toughness and all. So... It's time to begin celebrating the little things.... until I find the big things again.

    Here's what we did today:

    300 Warm-Up
    8 x 50 Drill/Swim on 1:00
    2 sets:
    - 1 x 800 on 14:00 (1st free, 2nd kick)
    - 1 x 400 on 7:00 (1st free, 2nd kick)
    - 1 x 200 on 3:30 (both free)
    400 Pull Cool-Down
    Total Yards - 3900

    Since the kids are off school and it's 90+ degrees out right now, we're going to head off to the pool and cool down. At least the air conditioning guy was here last week and fixed our no-longer-on-the-blink air conditioner. YAY!

    Anyhoo, enjoy your swims today and stay cool!
    Swim Workouts
  4. Tuesday, June 7, 2011 5:15am

    by , June 7th, 2011 at 01:24 PM (Fast Food Makes for Fast Swimming!)
    Little bit sore today, mainly in the lower back. Must've done something at work with all the climbing up and over/under conveyors and such fixin' stuff.

    Took it easy today, probably will double tonight if all goes well.

    3 x 200 Free :10 rest
    1 x 200 Fly single arm 3/3 EZ
    1 x 100 Kick on back
    1 x 100 Free

    12 x 100 Free @ 1:20 (held 1:13ish)

    10 x 50 Free @ :40 (held :33/:34)
    2700 Yards
  5. Tue Jun 7th, 2011 LCM

    by , June 7th, 2011 at 12:25 PM (Ande's Swimming Blog)
    Tue Jun 7th, 2011 LCM

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:06
    wore S PRO jammer
    swam with Nate B, Nate O, Chris, Todd, Tyler, & Ned beside Larry, Sharon, Pat & Jim

    went around 800

    Main SET: LCM

    12 x 150 on 2:15 desc 1 - 3
    R1 100 fr 50 fl
    R2 100 fr 50 bk
    R3 100 fr 50 br
    R4 100 fr 50 k

    assigned 3 x 400 with fins
    Did: no fins, 3 x (250, skip 100, 50 strong)

    assigned: 1000 pull neg split
    1st 500, swam smooth,
    arms hurt so around 250,
    I rested some, & skipped around a 50
    after the first 500,
    everyone in our lane bailed but me and Todd
    We rested a minute
    2nd 500
    wanted to go pretty fast
    Todd went 1st with his big blue oars (huge paddles), I went 2nd, 5 sec behind & stayed with him
    went 6:05
    ave 1:13.0

    150 easy

    50 fr fast
    went 26


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays
    Swim Workouts
  6. Tuesday workout

    by , June 7th, 2011 at 10:43 AM (Pete's swim blog)
    Must have counted wrong this morning. Thought I had done 5200 but when I wrote it all down, I'm 600 short. Pushed through this one pretty hard. Dave led the lane which meant rest breaks were few and far between.


    Warm Up
    200 Free / 200 Kick / 200 Free
    4 x 100 Breathe Right/Alternate/Left/Alternate

    200 IM Drill
    200 Pull
    200 IM

    4 x 150 100 Free/50 IM order
    4 x 100 Kick
    4 x 150 100 Free Easy/50 Free Hard

    3 times through
    * 200 Pull
    * 4 x 50 Free down/Hard Stroke back

    200 Cool Down

    (4600m Total)
    Swim Workouts
  7. Monday, June 6

    by , June 6th, 2011 at 05:16 PM (The FAF AFAP Digest)

    Warm up:

    850 various

    Main Sets:

    20 x 50
    5 free w/paddles @ :50
    5 backstroke kick @ :50
    5 breast pull @ 1:00
    5 free kick @ 1:00
    -- tried snorkel. just not the toy for me.

    20 x 25
    5 back/5 belly/5 twirling/5 back

    10 x 50 @ :15 RI
    SSR drill
    25 left side/25 right side

    6 x 25 w/parachute
    odds = shooter on back
    evens burst 12.5 + cruise

    100 EZ

    Total: 3100



    Still sore from lifting with Jazzy last Friday, especially the biceps and pecs. Just did a recovery workout. Wasn't feeling inspired today.
    Swim Workouts
  8. Sarasota Y Sharks Masters 5:30 AM Workout -06/07/11

    by , June 6th, 2011 at 05:04 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45 3:30
    3 X 100 2:00 1:45
    4 X 50 1:00 :50
    Two times, round 1 intervals left, 2 right.

    1 X 200 kick 4:30
    6 X 50 kick 1:15
    1 X 100 easy swim -

    1 X 200 Alternate stroke free by 50 4:00
    1 x 100 stroke 2:15
    4 x 50 stroke 1:15
    Twice through, all choice.

    1 X 100 easy 2:00
    1 X 50 fast-blocks 2:00
    Four times

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  9. Double Mon Jun 4th, 2011 SCY

    by , June 6th, 2011 at 04:48 PM (Ande's Swimming Blog)
    Double Mon Jun 4th, 2011 SCY

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool SCY
    Noon - 1:15 dove in first
    wore FS PRO jammer
    swam with my buddy jon smiley who is back after a long break,
    beside Bob, Mark, Stan, & a few swimmers who's names I don't know

    assigned 4 x 200
    did easy 50's on 45

    Main SET: SCY

    8 x 200 on 2:45 pick a pace and hold it, get 20 to 30 sec rest
    held 2:14's & faster

    100 easy k

    8 x 100 on 1:20 pick a pace and hold it, get 10 to 15 sec rest
    held 1:04's & 5's

    100 easy k

    8 x 50 on 0:40 pick a pace and hold it, get 5 to 10 sec rest
    held 30's & 31's

    100 easy

    8 x 25 on 0:40 rest 15 or 20 sec after each one
    odds: FAST
    evens: no breath, did them SDK shooters

    50 easy

    25 fly fast


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 7th, 2011 at 01:00 AM by ande

    Swim Workouts
  10. Monday, June 6 - LCM

    by , June 6th, 2011 at 12:53 PM (Year Three: The Road Back)
    Well, I came to a decision over the weekend - to swim with the IAM team through the summer at North Central with coaches on deck every day instead of at the Fishers Y with the people I've swam with for almost 2 years. ISF canceled the Fishers Y practice and there is no coach on deck. While it's the right decision for me, it still was tough. I feel like I'm letting them down somehow, even though I told the main two guys I swim with what I was doing and why - and both understood.

    So... it was with a bit of trepidation that I went to North Central this morning. I haven't swam long course (except for Saturday) and starting a new practice had me a bit nervous. CRAZY! I got to swim with people I haven't been with in a really long time and I had a blast - even though I was dropping yardage (should that be meterage?) left and right. Here's what we did:

    300 Warm-Up (should have been 400, but I was chatting....)
    8 x 100 on 2:00; odd: kick, even: free w/ fins - build first 75, last 25 easy
    4 x 500 on 10:00; odd: pull, even: free (but I kicked the last 500 - these were supposed to be 600s, but I didn't have that in me today)
    300 Cool-Down
    Total Meters (for me) - 3400

    During practice I made another decision (as I was dying during the 3rd 500 pull). I am not going to finish the 60 Day NFL Challenge. I've already gotten stronger (I see new muscles and feel the firmness), but I've lost pace in the pool. It was pretty obvious today with swimmers I was on the verge of staying with before our practices got all screwed up and I started swimming regularly at the Fishers Y. I've gained muscle, but lost speed. That I want to change. I am still planning to do dryland work, but not at the expense of continual exhaustion so the Wii is happy with me. There is a happy medium between doing nothing and what I have been doing - I just have to find it.

    Tomorrow is another long LCM practice - as the focus this entire week is on distance training. Should be interesting....

    Enjoy your swims!
    Swim Workouts
  11. Monday, June 6, 2011 5:00am

    by , June 6th, 2011 at 12:38 PM (Fast Food Makes for Fast Swimming!)
    Yep, I made it to swim again this morning, even after the 3 day weekend meet. It was a little rough, but I just took it easy to stretch out. I can't wait too long, since I do have a gridge coming up in Corvallis this weekend with a certain That Guy.


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

    5 x 300 @ 4:15 (held 1:10 pace)

    4 x 200 @ 3:00 (held 1:10 pace)

    3300 Yards
  12. Mon Jun 6th, 2011 LCM tough one

    by , June 6th, 2011 at 11:18 AM (Ande's Swimming Blog)
    Mon Jun 6th, 2011 LCM

    Sunday: did not swim or lift

    Subscribe to Ande's Swimming Blog

    Whitney Coached
    UT, main pool LCM
    6:00 - 7:30 dove in 6:07
    wore B70 training suit jammer
    swam with nate, Mike, chris, Brandon & James s
    beside Larry, Sharon, Kristyne, & Jim

    4 x 300, went around 800

    Main SET: LCM

    10 x 200 on 3:00 pick a pace and hold it
    before I started I though I could hold around 2:30
    went 2:33, 2:31, 2:30, 2:29, held seveal 2:28's, 2:26 on 9, & 2:24 on 10

    100 easy k

    10 x 100 on 1:30 pick a pace and hold it
    held 12's & 13's, went 1:10 on 10

    100 easy k

    10 x 100 on 0:45 pick a pace and hold it
    held 35's & 6's went 32 on #10

    150 easy

    25 strong
    25 easy


    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Updated June 7th, 2011 at 11:25 AM by ande

    Swim Workouts
  13. My son is doing a curious thing

    by , June 6th, 2011 at 09:53 AM (Pete's swim blog)
    I've been teaching my 7 yr old daughter and 5 yr old son how to swim over the last few weeks. I've never taught anyone how to swim but both seem to be doing fine and my patience is holding up. I've tried pretty hard to get them to do a "crawl" arm motion and both give it a try but revert back to a simultaneous arm pull. My daughter pulls outward and recovers similar to breast stroke. My son pulls down and recovers outward with his hands under water. Yesterday, he started doing a simultaneous arm recovery over water. He still flutter kicks and it is more of a 2 down/doggie paddle kind of stroke but he moves along pretty good for being 5. For now, I'm just going to let him have fun with it and see where it goes.

    Short swim today... relatively speaking. Only 4700 Meters. Kicked out by the age groupers.

    Warm up
    400 Free
    300 Kick
    200 IM
    400 Free

    200 Kick
    4 x 50 IM Order
    200 Free
    4 x 50 Reverse IM Order
    200 Kick

    4 x 100 Pull - 1:30
    4 x 100 Down IM/Back Free
    2 x 100 Pull - 1:30
    4 x 50 IM Order
    100 Easy

    4 x 100 - 1:35
    200 Pull Back/Breast
    2 x 100 - 1:40
    4 x 50 IM Pull

    100 Cool Down

    (4700m total)
    Swim Workouts
  14. Apple Capital Meet (USA-S) - Sunday's Results

    by , June 5th, 2011 at 10:58 PM (Fast Food Makes for Fast Swimming!)
    I am beat tired right now after a long 3 day weekend. I'm just thankful that the meet was right here at home, 2 miles away.
    I swam some good times today, though not as fast as I wanted, but I did have fun! Here it is:

    50 Free: 27.58 (.18 slower than last year)
    I'm not a sprinter, plain and simple. I could whine about have lane 1 (which did suck) mainly because I only breathe to the right and all my competition was to the left. Plus, lanes 2 & 3 were empty, so I was really on my own out there.

    100 Fly: 1:05.32 (.3 seconds faster than meet 3 weeks ago)
    I wasn't breathing enough on my first 50 and it got my on the 2nd length. I did end up getting 2nd overall in the race, so that made me feel good, and I was only 0.3 seconds away from being the grand champion!!
    [nomedia=""]YouTube - ‪6-5-2011 100 LCM Fly - Apple Capital USA-S Meet‬‏[/nomedia]

    200 IM: 2:32.90 BEST TIME!! by 1.4 seconds.
    I felt sluggish through the whole race until the freestyle and then I couldn't quite run down the leader of my heat but I was close.

    200 Free: 2:22.5*** (play around race)
    My final 50 split was a 33.9, which of course I did FLY on. I took the first 150 easy, flipped and went for home AFAP Fly. I almost ran down one of the kids on the last length too.
    I was so beat tired at this point before the race that I didn't think I would be able to pull out a truly fast 200 Free that I'd be happy with, so I did it this way instead. I enjoyed the "roar of the crowd" as I was swimming it. I could here them cheering me on for what I was doing.

    We had many adult swimmers in the meet this weekend. Some are USMS, and some are not. It was good to see so many adults coming out for the USA-S meets. I had a lot of random adults coming up to me talking about why I am doing it,, etc. And just like PWB...I love to race.

    Updated June 5th, 2011 at 11:04 PM by jaadams1

    Swim Workouts , Daily Practices , Meets
  15. Apple Capital Meet (USA-S) Saturday's Results

    by , June 5th, 2011 at 12:21 AM (Fast Food Makes for Fast Swimming!)
    Today was a looooong day. Warmups were at 11:00am, with the afternoon session starting at 12:00pm. It's 8:00pm right now. The only thing that saved me was the 2 1/2 hours after the 100 Free that I spent at home staying out of the sun.
    All my events in USA-S I swim as exhibition so as to not take away any placing points or awards from the kids/teams. I'm just swimming for the times.

    My 1500 from last night I was the 5th fastest time (and was not chicked).

    100 LCM Free: 1:00.10 (previous best 1:00.11) BEST TIME!! NEW LMSC RECORD (by .01)
    Was 12th place (I was chicked by 1 female - Shari Hart, 40 yrs old from the PNA - 59.96 Good job to her!!
    Going out I felt great, but coming home I was breathing every stroke, and my legs were burning on the last 25. Wanted under a minute soooo bad.

    50 LCM Fly: 28.87 (previous best 29.00) BEST TIME!! NEW LMSC RECORD (by .13)
    Was 5th place
    I found that as long as I kept my head down I was fast...whenever I took a breath I could feel the brakes being applied. Still a fast swim.

    200 LCM Fly: 2:26.62 (previous best 2:32.08) BEST TIME!! NEW LMSC RECORD (by 5.5 sec.)
    Was 8th Place - chicked by 1 sixteen year old - 2:26.56 - (.06 ahead of me)
    My splits tell it all. It felt great. I took it out a second slower than the previous two times, and ended up bringing the back half home strong with a 6 second drop. Yippie!!
    (Not sure if the slower 1st 100 or the Cheeseburger, Chips, and Mountain Dew from the concession stand did the trick to make me swim a faster race)
    I have a video that only has the 2nd 100 of the race (I'm in the RED CAP)
    [nomedia=""]YouTube - ‪6-4-11 200 Fly (2nd 100) Apple Capital USA-S meet‬‏[/nomedia])

    200 LCM Breast: 3:00.13 (2 sec. slower that last year)
    didn't get the splits
    don't know what place (don't care either)
    chicked by as many as possible.

    This last event (for me) was completed at 7:30pm or so. They had the 400 Free after the breaststrokes, and it was schueduled to end close to 10:00pm!! Very long day, and at least I was able to get home in the middle of it for a little R & R.

    Tomorrow is a lot shorter day, and I will be swimming:
    50 Free, 100 Fly, 200 IM, & 200 Free

    Updated June 5th, 2011 at 11:57 AM by jaadams1

    Swim Workouts , Daily Practices , Meets
  16. Long Course Meters.... It's - uhhh - really long!

    by , June 4th, 2011 at 07:17 PM (Year Three: The Road Back)
    So, today I headed to the IAM team's practice at North Central High School. And, holy &*^#$&*, I'd forgotten just how long long-course meters really is! Whew! After another day (yesterday) of drylands, hitting the water today with the team lead to very little rest, very fast intervals (at least for me), and the emotional uh-oh of seeing a long course pool for the first time in a year. It made me realize that I need to switch training sights - at least a few times a week - to get used to a long course pool before my July 2nd LCM meet. Anyhoo, here's what we did today:

    300 Warm-Up
    8 x 200 on 4:00 (odd: free / pull; even: IM - I wore fins)
    1 x 400 Free on 7:00 (I wore fins for the rest of the workout to make the intervals)
    2 x 200 Free on 3:30
    4 x 100 Free on 1:45
    8 x 50 Free on 1:05
    300 Cool-Down
    Total Yards - 3800 meters

    About 200 meters into the warm-up, I realized that my legs were seriously dead. Fortunately, I was swimming in a lane with my friends who were all about the same speed as I was - and who also wore fins for the free set. Interestingly enough, I also realized just how not-clear the water at the Fishers Y is by swimming in the amazingly clear water of North Central's pool.

    Funny thing - we swam early today (6:30am) because North Central was hosting an age-group meet with their warm-ups starting at 8am. So, as we were in the Free set, parents starting filling up the stands and age groupers started standing around the edge of the pool. Interesting how much harder you try when you know you are being watched, isn't it?

    Also - just as I was really getting exhausted on the 8 x 50s, I looked two lanes over and another swimmer caught my eye. Note that I'm doing free w/ fins and struggling... two lanes over is JW - a visibly pregnant swimmer doing what looks like effortless butterfly for her 50s. Now, when I first walked onto a pool deck for a master's practice, JW was swimming at the pool with me. She was pregnant then too and I was routinely getting my butt kicked by her. I realize that I've gotten much, much better and faster in the last two years, but I guess the more things change, the more things stay the same. I'm still getting my butt kicked by a pregnant swimmer. Huh....

    Oh well, tomorrow is a day off for me. I will definitely enjoy it - and watching the Federer/Nadal rematch at the French Open finals. As for you, enjoy your swims!
    Swim Workouts
  17. Sarasota Y Sharks Masters 5:30 AM Workout: 6/06/11

    by , June 4th, 2011 at 06:40 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    1 X 200 3:45
    4 X 150 2:45
    1 X 100 1:45
    4 X 150 2:30

    1 X 200 kick
    1 X 100 easy swim

    8 X 50 build 1:20

    9 X 100 2:10
    choice. 3-6-9 are fast

    1 X 100 kick 2:30
    6 X 50 kick 1:15

    8 X 50
    Odd:blocks-25 sprint/25 easy
    Even:25 easy/25 build to race finish

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  18. Sat Jun 4th, 2011 LCM

    by , June 4th, 2011 at 05:16 PM (Ande's Swimming Blog)
    Sat Jun 4th, 2011 LCM

    I plan to train pretty hard next week
    need to get in shape because I be on a cruise which is likely to be an easy training week and
    Fri Jun 10th is the start of my 30th HS class reunion, I can't make the Sat dinner dance because I'm leaving for Seattle that evening

    Subscribe to Ande's Swimming Blog

    Chris Coached, Whitney probably had a meet
    UT, main pool LCM
    7:30 to 9:00 dove in around 7:36
    wore B70 jammer
    swam with brandon, Jim and Stan
    beside Larry & Kristyne

    don't really remember I just swam easy 50's on 50 & 55

    Main SET: LCM

    20 x 100 as 4 rounds of
    4 free on 1:40 hold 1500 pace
    1 K fast
    then 1:00 break before starting the next round
    on the 4 I held 14's & 15's
    on the 1's k held around 1:26
    rested extra minute on last fast kick and went 1:18

    assigned 800
    did easy 50's and 25's, did around half

    changed into FS PRO

    assigned: 10 x 100 as 2 rounds of
    4 free on 1:35 hold 1500 pace
    1 IM fast
    did: 2 rounds of
    4 x 100 fr on 1:35 held mile pace
    rest 1:30ish
    50 fly FAST from a dive
    went 27, 26.8
    Rest 1:00

    100 easy

    lifted after swim practice

    Meets & Events

    2011 South Central Zone LCM Championships INFO
    Jul 22 - 24, 2011 in
    Shenandoah (Houston), TX
    will probably enter:
    Fri 400 IM
    Sat 50 FL, 100 FR, 50 bk or 200 IM, & 1 or 2 relays
    Sun 100 FL, 50 BR, 100 BK & 50 FR & 1 or 2 relays

    Thinking about doing this swim
    it's a wonderful cause
    2011 Got2Swim for Colin's Hope
    Swim Date: 9AM, Friday, September 2, 2011
    Swim Start: 4 Miles - Boat Ramp under 360 Bridge
    Swim Finish: Boat ramp just West of Abel's on the Lake/Mozart's/Hula Hut
    Swim Workouts
  19. LCM Again, Sat., June 4

    by , June 4th, 2011 at 05:00 PM (The FAF AFAP Digest)
    Swim w/Terrapin Masters @ U of Md:

    Warm up:

    400 swim
    200 kick
    (missed 100 of this as I warm up more slowly than a snail)

    4 x 150 @ 2:30
    25 EZ + 100 build + 25 EZ
    -- Can't say I really did the build part. I was still getting over LC feeling like open water again.

    "Sprint" Option:

    3 x (10 x 50) @ 1:10

    1 = EZ
    2-3 = 85%
    4-5 = EZ
    6-7 = 95%
    8-9 = WZ
    10 = 100%

    first 10 = free
    second 10 = non-free
    third 10 = choice (and used 1:15 interval)
    --couple minutes rest between sets

    Had to modify because, unlike my speedy lane mate Mollie, that interval is far too difficult for a wimpy sprinters like me to attempt without my stroke completely falling apart. But still loved the set -- did some fast 50s interspersed with recovery 50s. Used fins. Backstroke kick with fins is my fav recovery option -- air.

    First 10: #3, 6, and 9 were fast free, fly and back. Not sure of my times on these as I was looking at the unsychronized clocks.
    Second 10: #3, 6, 8 and 10 were fast. 2 back and 2 back kick, went 32-33ish, I think.
    Third 10: #4 and 8 were fast. Fly (29) and breast (34).

    I'm not sure what % effort level to give to my fast swims today. Maybe 90-95%. I felt like I was pacing my last 50 fly so as not to die big time.

    300 social kick w/Mollie & Julie

    8 x 50 free @ 1:10
    #1-2 - 4 breaths
    #3-4 - 3 breaths
    #5-6 - 2 breaths
    #7-8 - 1 breaths

    I did the first 4 50s with 4 breaths and then just resorted to slow recovery swimming. My breath control for free sucks and sucks worse in long course. Perhaps something I need to work on.

    Total: 3300 m



    Left Lil Fort's last soccer game a bit early this am to head over to U of Md to swim with the Terrapins, who were very welcoming. I was thrilled that it only took me 30 minutes to travel there; it's another state after all. It was also impressive that they had a sprint and distance option -- not common among masters teams. Though Mollie and I were the only takers on the sprint set. Was also very happy to see baby Rachel Roddin up close; she's tiny and adorable!

    My shoulders are pretty sore from all the jazzy pulling and pressing yesterday and my quads and shins are burning from the jumping. I am totally looking forward to a day off tomorrow. Though I shouldn't complain as Mr. Fort ran 10 miles this afternoon. Almost time for Prom!

    Updated June 4th, 2011 at 06:22 PM by The Fortress

    Swim Workouts
  20. Tough week... need rest

    by , June 4th, 2011 at 10:25 AM (Pete's swim blog)
    Aside from ramping up my distance, I've been getting up earlier all week. It has been a major adjustment and my body isn't liking it at all. The big problem is sleep. Getting up at 4:05 means I really need to get to bed at 8:00. With 3 kids, this just isn't practical. So, I'm dragging through with 6 hours of sleep a night. Not sure how long I can hold up like that. There have been lots of positives though. I'm adjusting to long course quickly. I've put in 25 Km this week which includes taking monday off. My breast stroke feels great. I'm slowly getting to where I'm the fastest on all breast stroke sets except for the high school kids. Lots of catch up drills and left side breathing has helped iron out some flaws in my freestyle stroke. Look forward to next week but for now... some rest.


    Warm up
    400 IM down/free back
    200 Kick

    2 Times through
    * 3 x 200 100IM/100Free
    * 3 x 150 Pull one paddle only
    * 3 x 100 stroke down/Free back descend

    12 x 50 Free - 1:00 2 hard/1 easy
    400 Kick down/pull with board back

    300 Fly/Back/Free
    4 x 50 Breast Drill/Swim/Drill/Swim

    200 Cool Down

    (5000m Total)
    Swim Workouts