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  1. Monday, July 12

    by , July 12th, 2010 at 10:30 PM (The FAF AFAP Digest)

    I was up late last night and woke up extremely groggy. I decided to hop on the bike for 30 minutes to attempt to wake up (after coffee of course). It seemed to work fairly well. (I tried this tactic on vacation once, but had to abort the effort. lol)

    Drylands (at home):

    long arm crunches, 2 x 50
    bicycles, 2 x 50
    scissors, 2 x 50
    windshield wipers, 2 x 25
    power wheel roll outs, 2 x 25
    elevated push ups, 2 x 15
    med ball slams, 2 x 15
    twisting med ball slams, 2 x 15
    rock star plyo, 1 x 10
    arm circles, 4 x 50


    I stole a couple sets from a Laurel workout from Tall Paul's workout thread again:

    Warm up:

    700 various


    5 x 200 w/fins @ 3:00

    #1 = 200 swim
    #2 = 50 kick/150 swim
    #3 = 100 kick/100 swim
    #4 = 150 kick/50 swim
    #5 = 200 kick

    swims = backstroke; kick = backstroke kick
    descended them to 2:20, nothing too fast

    50 EZ

    Main Set:

    1 x 300 pull @ 4:30
    4 x 100 russian breaststroke @ 2:00
    1 x 200 pull @ 3:00
    6 x 75 backstroke kick w/fins @ 1:00
    1 x 100 pull @ 1:30
    8 x 50:
    odds = scull @ 1:15
    evens = dolphin kick @ 1:00

    50 EZ

    Total: 3600



    Still waiting to feel good in the water ... The only thing that feels good at the moment is kicking, breast and free w/paddles. Backstroke feels ghastly, and that's usually my easiest stroke. I guess it's only been my 4th swim since returning from vacation. Hoping to go to LC practice tomorrow night.

    On the masters team front, our team captain is meeting with the staff from the Aquatic Center, but I am not optimistic. I still think it's short sighted to can such a successful masters team. If GMU terminates the team in its current form, I will ask the Little Devil to switch me to unattached status for the time being. Although I guess I haven't competed for GMUP since Nats, so my 60 day period (or is it 90?) prior to joining another team (I think that's the rule) will expire soon.

    I thought our Monday night SL meet would be cancelled due to thunder & lightening, but we managed to squeeze it in. It was an intra-squad boys v. girls meet, which is always fun and good for trash talking and cheers. I had a rare night off from DQ-ing kids. And Lil Fort was happy because, despite missing 1/3 of the swim season, she had two PBs. That's how points are totaled -- most PBs. "Girls rule, boys drool!"

    I said goodbye to FortSon for a week; he's heading to TN for rowing Nats. Mr. Fort is gone for work as well, so it's just me and the girls this week. I think I will be very lazy on the cooking front.

    My sister, who is quite athletic, went on a cool vacation in Coronado CA this summer -- An am jog and yoga on the beach ... I might wake up for that.

    Continuing with my travel pics, I've attached 5 pics from Rostock Germany, which is Germany's largest Baltic port. The church (pics 1, 4, 5) is St. Mary's Cathedral, a gothic cathedral from the 13th century. The other building is the town hall with a splashy baroque facade. And the street is a main street off Market Square.

    Updated July 12th, 2010 at 11:26 PM by The Fortress

    Swim Workouts , Spinning , Strength Training and Dryland Workouts
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  2. Sarasota Y Sharks Masters 5:30 AM Workout 7/13/10

    by , July 12th, 2010 at 09:34 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:30
    2 X 150 2:45
    3 X 100 1:45
    6 X 50 1:00

    1 X 200 kick 5:00
    6 X 50 kick 1:10


    1 X 200 free neg split 3:00
    1 X 100 free fast 1:30
    1 X 50 easy 2:00
    Four times through

    12 X 50 1:15
    #3-6-9-12 are to be stroke/fast

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  3. 2 Days in One Post

    by , July 12th, 2010 at 08:27 PM (Adventures in Swimming)
    Swam with the Sharks on Sunday LCM

    Coached the Sharks on Monday

    Swam the Shark workout after work.


    400 Swim
    300 Kick
    200 Drill
    100 Pull

    I think we did 10 x 100 swum as
    100 ez
    75 ez, 25 hard
    50 ez, 50 hard
    25 ez, 75 hard
    100 hard

    I'm not sure about the rest...


    300 Swim
    4 x 75 K/Dr/Sw by 25 :15r
    200 Pull

    4 x 125 swum as 75 DPS, 50 Build :15r

    8 x 25 Odd's Stroke, Even Free on :30

    6 x 200 Descend 1-3, 4-6 :30r
    See what you can do on #6

    4 x 75 Kick or a 300 Kick (This is recovery)

    Mini Ladder

    25 on :25
    50 on :50
    75 on 1:15
    75 on 1:15
    50 on :50
    25 on :25

    Hold even pace going up,
    Work it coming down

    Warm down at least 100

    I've swam 5 days in a row!!!
    And I'm not dead tired.

    I really like the new watch. I hate to ship it off
    to get it updated but I have to before it's to late.
    I highly recommend the Pool-Mate!!
  4. Monday, 7/12/10

    by , July 12th, 2010 at 07:25 PM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie
    Recovery swim today

    Warm up

    300 swim

    Main Set (3200)
    Ladder by 50’s
    Didn't track times on this, and rest between each was only what it took to change toys.
    Kicking was with fins, except for breast. mixed strokes with free and back Kicking was a mix of all kicks

    50 swim, 100 kick, 150 pull
    200 swim, 250 kick, 300 pull
    350 swim, 400 kick, 350 pull
    300 swim, 250 kick, 200 pull
    150 swim, 100 kick, 50 pull

    Cool down
    100 ez

    Total: 3600 meters
  5. Mon Jul 12th 2010

    by , July 12th, 2010 at 01:33 PM (Ande's Swimming Blog)
    Mon Jul 12th 2010

    Subscribe to Ande's Swimming Blog

    whitney Coached
    6:30 TO 8:30
    Austin UT Swim Center diving well
    swam with nate, mike & tenielle
    Beside Tyler doug & Larry Wood who just won the 55 - 59 age group for in the Virginia Cable swim
    dove in at 6:45 ish
    wore my new colorful brief

    missed it


    assigned 6 x 150 on 2:15
    did 4 x 150 on 2:15 WU
    on #5 skipped a 100 did 50 fl fast went 30
    swam # 6

    assigned 300
    did 200

    assigned 5 x 150 on 2:10
    did 4 x 150 on 2:10
    skipped 100 on #5 then swam a 50 fr fast
    went 30

    50 easy

    300 bk

    4 x 150 on 2:00 made it

    300 easy

    3 x 150 fr on 1:50 (lead the lane)
    Made it, barely
    very challenging

    50 easy

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
    Swim Workouts
  6. One of those day

    by , July 12th, 2010 at 09:41 AM (Mixing it up this year)
    This was one of those days when you just have no energy but your times are great.

    1000 Free broken as 50,100,150,200,50,100,150,50,100,50 on :10Rest
    10x100@1:40 Free kick w/fins
    5x100@2:00 Fly as 25 rt arm/25 lt arm/25 kick/25 sprint
    5x200@3:30 Free ww/paddles & bouy descend went 3:15, 3:11, 3:05, 2:58, 2:50
    500 Free broken as 50,100,150,200@:10R

    Total 400 meters
  7. Sun Jul 11th 2010 200 IM

    by , July 11th, 2010 at 11:55 PM (Ande's Swimming Blog)
    Sun Jul 11th 2010

    DAY 3 of Austin Sr Cir
    entered in 200 IM, 50 br, 50 fl

    Wore B70 NeroTX


    200 IM
    36.17 1:05.59
    40.54 1:46.13
    32.32 2:18.45
    this was my best time in the 45 - 49 age group
    I went almost 3 seconds faster than I did last year when I wore a FULL BODY SUIT
    my 2009 time was 2:21.24

    In 2004 I went 2:18.08 wearing a Speedo FS 1 full body

    50 BR
    went 34.16

    50 FL
    went 27.50


    50 FL
    went 27.48

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel

    Updated July 12th, 2010 at 11:35 AM by ande

    USA-S Swim Meets / Events
  8. 7/11/10 workout

    Today was kinda a recovery day. Had a good practice in mind for today, however, after my warmup, someone stopped to chat with me. It was a age group swimmer I swim with. She is headed off to Eastern Michigan to swim this fall. After I got done talking to her, I kinda rewarmed up, but my legs were totally shot. I ran 6 miles night before from 9-10pm so dont think I had enough time for them to recover. Monday my wife and I will be starting P90X. Figured it wont hurt to give it a try!

    25yard pool on my own
    500 whatever
    10x50's @ 50 drill/swim
    5x100 @ 1:45 75swim/25 underwater
    5x100's kick @ 1:45 no fins

    Main set
    4x300's pull @ 4:00, worked them but not all out, more of a controlled cruise held 3:15's

    1x1000 with fins,alternate 25kick/25 swim. Whatever the kick was the swim was same stroke

    200 warmdown
    4,400 yards

    I'll be lifting this evening then doing the eliptical after that. Hopefully I can get my legs back under me for that. Looking forward to starting the P90X, hopefully it will help me become a little more streamline in the water without the tech suit.
  9. Sunday, July 11

    by , July 11th, 2010 at 07:49 PM (The FAF AFAP Digest)

    I stole this workout from Tall Paul's workout thread from a couple days ago. He called it the "heathen" workout, a denomination which admittedly attracted me to it, though I have no idea why it was given this label.

    Warm up:

    700 various

    Pull Set:

    6 x 150 w/paddles @ 2:15

    Main Set:

    4 x 100 kick, no fins, descend @ 2:00
    4 x 50 fly drill @ 1:00 (did glide + caterpillar drills)
    4 x 75 kick w/MF, descend @ 1:15
    4 x 50 back @ 1:00 (did glide + roll back drills)
    4 x 50 kick, no fins, descend @ 1:00
    4 x 50 breast pull, used buoy @ 1:00
    4 x 25 shooters w/MF, descend @ :40
    4 x 50 free drill @ 1:00 (did underwater recovery & good swimmer drill)

    50 EZ

    Total: 3450



    For some reason, this workout left me ridiculously tired. The middle of my back was also slightly sore from yesterday's workouts. That's quite strange as usually it's my lats and delts that are sore. Wonder what I did? In any event, I was very happy to come home, sprawl on the couch and do nothing except watch soccer.

    I've attached a few pictures from Tallinn Estonia. Tallinn is a perfectly preserved medieval city that is a "living museum." Lil Fort is sitting in the 14th century Controvento restaurant on one of the most charming and romantic streets I've ever seen.

    Summer Salads:

    Updated July 11th, 2010 at 10:30 PM by The Fortress

    Swim Workouts
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  10. Wilton Summer Sizzler meet report

    Today I drove up to Wilton, CT to swim in the Summer Sizzler meet. It was a gorgeous sunny day, and I was really happy to be swimming long course outdoors for the first time this summer. Since I had a car, I was able to bring all the stuff I wanted--my camp chair and cooler and an array of hats, as well as my favorite orange polka-dot super-thick beach towel. I really felt like I was in the lap of luxury sitting poolside with all that stuff!

    All the usual suspects I mean swimmers from my area showed up—it was great seeing everyone and cheering for them. We had about 10 AGUA swimmers and Craig our coach came and gave good feedback after everyone’s races. The pool at Wilton is a 6-lane pool, with one lane reserved for warm-up. The water was pretty hot—about 84 or 85 degrees—but that was still down from a few days ago, when the water had reportedly shot up past 90 degrees during this region's heat wave. I just wore a tank suit, since my leg suit seemed like it would be hotter (and not in a good way). There were rumors that the meet would stop at 1 pm, wherever we were in the event order, but fortunately the Y let us run over by 20 minutes or so to get in the last 2 events.

    Here’s what I swam and how I did:

    100 FR: 1:13.89 This was not a great swim. I felt like my arms and my legs were both working hard, but just not together. I missed the wall on my turn, and pretty much just didn’t feel like I had any sprintiness in me for this first event. More sprinting or sprint kicking during warmup might have helped—I was a bit lackadaisical and was enjoying talking to folks too much (and was finding the pool pretty warm) to do a lot of hard swimming during warmup.

    400 FR: 5:36.85 This was the event that I swore I was just muddling through simply to check it off for my every-event-this-summer project, but it ended up being my best swim of the day. I was concerned going into the race because my seed time placed me in an outside lane in the fastest heat. I was sure that I would end up being lapped by the other 4 swimmers and garnering pity applause once I finished. But it ended up being a fun race between 3 of us in that heat (I think the fastest swimmer did nearly lap all 3 of us though). I ended up even splitting my 200s (official splits are not yet up, but that’s what coach told me), and swimming a very well-paced race.

    200 IM: 3:01.57 Fly slow, back good (with better kicking than I managed 2 weeks ago), breaststroke is still a work in progress, and I had enough left to finish the swim hard. This ended up being a pretty good gauge of how fast I can swim this race right now. I hope to swim it faster at Zones at the end of August, and know I need to work on both my conditioning and my FL and BR technique to do so.

    50 BK: 37-something This felt like the longest swim of the meet. I kept willing those flags to appear!

    50 FL: 36-something Meh.
    Just as I had finished packing up all my stuff and had gotten out my pen and paper to finish writing down my results, I saw a lifeguard ripping them all off the wall and throwing them out. I thought about going and digging through the garbage so I could properly record my 50 times to the hundredth, but decided I could wait for them to be posted online. There was a bbq to go to!

    The Wilton folks always host a lovely post-meet cookout underneath a shady pavilion beside the pool and adjacent swimming pond. The food was delicious, and it was a good chance to chat properly with folks that I'd been exchanging "nice swims" with throughout the meet.

    Today I also discovered a wonderful new meet food. As I was packing my cooler this morning (mostly just with cold water and drinks, because I knew it would be hot), I put in some sliced cantaloupe. As an afterthought, I also threw in a few slices of prosciutto to go with them. The combination made for a wonderful mid-meet snack—Italians know something about hot-weather foods! I also ended up very glad to have brought a little pre-bbq appetizer, since breakfast at 5:30 and lunch at 2 makes for a long gap.

    I now have a nice 3-week span before my next competition (the Governor’s Island 2M OWS), where I have no traveling and minimal work deadlines. I looking forward to getting in some good training!

    Added later--splits and final times
    100 FR: 1:13.89 (35.88, 38.01)

    400 FR: 5:36.85 (2:52.36, 2:44.49)
    40.02, 43.72, 43.89, 44.73, 41.90, 42.23, 41.77, 38.59

    200 IM: 3:01.57
    43.94, 45.79, 52.78, 39.06

    50 BK: 37.67

    50 FL: 36.15

    Updated July 23rd, 2010 at 05:08 PM by swimsuit addict (times and splits updated)

  11. Saturday, July 10

    by , July 11th, 2010 at 06:10 PM (Elise's Fitness Fun)
    Got out at a decent time this morning and did a 22 mile ride. Moderate pace of about 18 mph.

    On Friday, hit the weightroom and did a quick dryland workout:

    3 sets of 15 push-ups with Bosu ball
    1 set of 25 push-ups
    3 sets of 10 assited pull-ups (60 pounds of assist)
    3 sets of 20 leg raises/knee raises
    2 sets of 25 back extensions
    2 sets of hammers curls: 15 x 15

    Updated July 12th, 2010 at 11:42 PM by elise526

  12. Wedding Day Workout

    by , July 11th, 2010 at 06:03 PM (Adventures in Swimming)
    Actually it's my Daughters Wedding Day.

    Swam with the Sharks (Had to leave early) SCY

    I think we did a 15 min warm up. My mind was elsewhere.

    It was Trivia Day...
    The coach ask a questions, If you collectively come
    up with the answer you draw a set from the hat.
    Wrong Answer = 4 x 50 Fly
    A we don't know = 200 IM

    1st set was 2 x 200 broken :10 @ each 50
    Race Pace... 1 Min between 200's

    4 x 50 fly

    200 IM

    2 x 100 broken :10 @ 50, :05 @ 75
    Race Pace on 2 Min

    500 Pace (Actually Jim answered so he got to pick, the paper said 8x25 he said it said 500 Pace.
    He loves distance set's.

    4 x 50 fly....
    But I had to leave so I warmed down.

    My Baby Girl is Gettin Hitched

    Updated July 11th, 2010 at 06:04 PM by Bo Martin (I can't Spell!!)

  13. The Oregon Trail

    <-- Love this!

    So I had decided to take a long weekend and travel out to Oregon to visit my friend! We had a white water rafting trip with her church group!

    I arrived Thursday night around 11 PM, woke up in the morning and we went out to the Pacific beach in Lincoln City. It was approximately 70-80 degrees outside and VERY foggy! The water in the ocean yesterday (so I was told) was 53 degrees!!!! I was totally prepared though; I wore my old lycra jammers that were a touch too large and my swim trunks over top. It was so cold that I actually went numb!!! I managed to swim in it for approximately 10 minutes though! I would walk out in the water until it was about up to my chest and then swim up the waves as they came crashing down on me. It was an awesome experience because as the water would be SO cold as it came over my head my whole body would tighten up and I couldn't breath at all! It was so much fun! Then when I would walk back on shore - I would notice that I couldn't feel anything in my legs and would sometimes be stomping into the ground or kicking into the slightly higher ground. (That's how I figured out my legs/feet were so numb!) After I finally got out and dried off, we grabbed a small bite to eat and took a hike up and down the coast. Around 4:30 PM the air and sky finally cleared and we were able to see the cliffs off in the distance.

    Fortunately - I'm already relatively tan from my earlier meets in the year (the P.R. 1500 and the Badger State Games) and I wasn't burnt too bad from the ocean. My friend however, was lit up like Rudolph's nose! Poor girl... we still had to do the White Water Rafting the next day!

    Today (7/10) We went white water rafting. I was up at 5 AM PDT (7 AM CDT, so it wasn't bad for me) and we got in the car and drove 2.5 hours from Salem to Maupin and the Sage Canyon River Co to raft down the class 2/3/4 rapids of the Deschutes River! We had a blast! White water rafting was NOTHING like what I thought it was going to be though. I fully expected to get in the water and have about an hour complete adrenaline and paddling my off until we broke the the other end of the rapids and were just done for the day!
    I was completely wrong. We ended up spending about 90% of our time just floating lackadaisically down the river. Then there was that 10% of the time where our boat was completely flooded, often times we were @ risk of being thrown out and we were trying to paddle amidst the serious waves. Those parts were a complete blast!

    There was one part - where after we rafted through it, we were told to get out of the raft, walk back up stream along the bank and then jump in again and go through this part called "Elevators" - what an awesome time! I did learn something though and I figured I'd share it with the rest of you:
    It was a fun experience yes. The ride down the rapids was a blast. Then when I was trying to kick and swim my way back to the shore line (the water was some 15-20 ft deep) my shoes would just catch water and pull me with the current. If it weren't for the fact that they're my only shoes that I have here this weekend I probably would've just tossed them. It was VERY annoying!
    So lesson learned! Good times were had by all! Lots of water fights between rafts as well!

    As much fun as it was though. I'm not entirely sure that its something I'm going to go out of my way to do again. I did have a great time, its just not what I was thinking it was. I'm thinking had it been that 1 hour of super intense adrenaline pumping paddling and constant rapids, I'd be all about it. Spending a day on "lazy river meets occasional small waterfall".... meh... I'll save my money and go to a swim meet instead (I could be at the Carbondale IL meet this weekend!)!

    Thanks for reading!
  14. Sat Jul 10th 2010 SR Cir Day 2

    by , July 11th, 2010 at 01:02 AM (Ande's Swimming Blog)
    Sat Jul 10th 2010

    DAY 2 of Austin Sr Cir
    entered in 100 fl & 50 bk
    opted to skip 100 fl

    Wore B70 NeroTX

    50 bk
    went 29.29
    should have taken another stroke did a long kick glide into the wall
    tied for 3rd decided to swim again in finals


    50 BK
    decided to SDK the whole way no breather
    went 29.21
    really hurt but made it
    got DQed

    warmed up in masters practice this morning

    chris Coached
    6:30 TO 8:30
    Austin UT Swim Center diving well
    swam with easy with paul
    beside tyler and marcio
    dove in around 6:45

    went around 1500 easy

    2010 MEETS:

    07/23/10 - 07/25/10
    2010 South Central Long Course
    Southlake, Texas
    Days till LCM ZONES
    Entered Zones yesterday & got my hotel
  15. Woodland LCM

    by , July 10th, 2010 at 08:52 PM (Swim like an Orca, but faster !)
    The full name is "Sierra Nevada Swimming Long Course Last Chance Qualifier July 9 - 11, 2010" That is, Last chance for J.O.'s.
    It was my first ever LCM meet and although I had misgivings and doubts, I had a lot of support and adoration from the parents, even the kids were cool, especially when standing on the blocks, they turn to each other and nod or acknowledge. I was surprised when my competitors to my left and right after the 100m Back, each offered a handshake...So the experience was great, excellent sportsmanship and never felt so part of event before.
    Masters meets in contrast tend to be cold and indifferent. But then, that's not to fair to the teams that work hard to put the Masters events on, I am usually alone with no team-mates to engage with.
    The reason I joined USA swimming, besides getting my arm twisted by the coaches, is that the meets are very close to home, the average distant to a Masters meet in Northern California is about 120 miles, one way. Also my coach can now analysis my race and provide feedback. (Even the parents were giving feedback!)
    So all this for just 2 events on the second day of a typical 3 day meet.
    I don't have official times,
    50M Free 31
    100m Back 1:33
    My goggles slipped off in the 50m FR, after the dive... they were about halfway off my face and making it hard to breath...All I could see was a blurry black line and only knew to touch when the black line stopped!
    Coach said my first 50 of the 100m was "beautiful" but the wall on the start was really slippery and I ended up just letting go of the bar and pushing off, I also missed the turn, feet just touched the wall and I had to build up speed from nothing, which burned me out before I could finish. Got a lot of experience out of this race.
    Being the only Master at this event was great, as Im sure most of the other Masters from other teams were at Santa Cruz for the Pacific LCM Championship...Wish I could have gone, but Santa Cruz is 3.5 hours away and its too expensive for this poor-boy !
    Aquasol kids did great, but this was more of a normal meet, where it wasn't too important for them as they start taper next week for Junior Olympics
  16. Saturday, July 10

    by , July 10th, 2010 at 05:36 PM (The FAF AFAP Digest)

    crunches, 2 x 25
    russian twist w/25 lb plate, 2 x 25
    windshield wipers, 2 x 15
    dead bugs on bosu, 2 x 25
    flutter kicks on bosu, 2 x 50
    squat pulls on bosu, 35 x 2 x 15
    back extensions w/10 lb plate, 4 x 15
    goblet squats, 55 x 2 x 15
    skull crushers, 40 x 2 x 15
    kneeling ab crunches, 1 x 25 (couldn't tell weight really; forgot 2nd set)
    pole vaulters w/bar, 2 x 25
    twisting med ball slams, 2 x 15
    leg press, 330 x 2 x 10

    ball on wall, 2 x 50
    arm circles, 2 x 50, each direction
    seated straight arm dips, 60 x 2 x 26
    3 position arm extensions, 15 each
    prone scapular scrunches, 1 x 25


    30 minutes on ellipse, watching first half of Uru v. Germ game



    Trying to ease back into drylands. I've definitely lost a bit of strength and fitness from the long taper + 2 week viral malaise break + almost another 2 week vaca break. I'm still feeling unmotivated -- probably b/c I don't have a taper meet in sight. Hopefully, switching to TRX will produce some motivation with my predilection for "shiny new things."

    I really wanted to go to hot yoga today after standing in the rain for hours at a summer league meet this am. But the only post noon class was at 4:00. No can do, as I'm headed out to a 6:30 dinner reservation with the fam. I asked the kids to be "agreeable" today for my birthday. So far, my request has been honored.

    I uploaded 4 random pictures of Copenhagen, a fabulous city, and 1 from the beach in Warnemunde, Germany. Naturally, the family beach had topless women. The two 9 year olds on the trip were gawking. lol

    Updated July 10th, 2010 at 05:56 PM by The Fortress

    Strength Training and Dryland Workouts , Ellipse Machine
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  17. 7/10/10 workout

    25 yard pool

    500 whatever
    10x50 @ 50 drill/swim
    4x75's @1:20 kick/drill swim
    5x100's @ 1:30 25underwater/75swim

    Main Sets:
    5x200's IM @ 3:00
    10x50'@ @ 45 odds fly, evens free

    2 times thru
    500- 25moderate/25fast,50 mod/50fast,75mod/75fast,100mod/100fast
    6x50's kick @ 50 fly kick on back no fin

    16x25's @ 30 4fly,4back,4breast,4 free decend the groups of 4

    200 warmdown
    5,400 yards
  18. Sarasota Y Sharks Masters 5:30 AM Workout -07/12/10

    by , July 10th, 2010 at 05:10 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    3 X 100 1:45
    4 X 100 1:40
    8 X 50 kick 1:10
    4 X 50 stroke 1:10

    1 X 300 IM 5:45
    4 X 50 fly 1:15
    1 X 200 IM 3:45
    4 X 50 back 1:15
    1 X 100 IM 2:00
    4 X 50 breast 1:15

    4 X {3 X 50 1:20
    #1 build
    #2 fast
    #3 easy
    Choice. IM'ers should do 1 round of each.

    9 X 100 free
    3 on 1:40
    3 on 1:35
    3 on 1:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Saturday, 7/10/10

    by , July 10th, 2010 at 02:08 PM (A comfort swimmer's guide to easy swimming)
    SCM, Solo

    Warm – up
    1 x 300 Smooth
    (did 100 free/100 back/100 free)
    3 x 100/1:45 Build
    (free-ave 1:25-28)

    Kick – Drill – Swim IM
    12 x 100/10sr – IM order
    100 Kick 100 Drill 100 Swim
    Fly> Back> Breast>
    Free> Fly> Back>
    Brst> Free> Fly>
    Back> Brst> Free
    (didn't track times on any of this. used fins for the fly)

    6 x 100/2:30
    50 smooth – 50 Strong build
    (did 1-3 free, went 1:25-1:20-1:22; 4-6 back, went 1:35-1:30-1:30)

    Swim (600)
    12 x 50/1:20, 15-20-15-Breakouts & Finishes
    (1-6 free ave 40, 7-12 back ave 45)

    Cool down
    100 easy free

    Total: 3100 meters
  20. Calm Saturday LCM workout

    The whole world seemed out and about as I cabbed over to workout this morning. That was only notable because it was 5:45 in the morning. This time of year, it’s good light by then. Still, I wonder what those crowds of folks wandering around on the streets were doing at that hour? They didn’t seem like the typical post-bar crowds that I sometimes see on my way to early workouts.

    I swam the 6am AGUA workout. Here’s how it went:

    500 lcm warmup plus bobbing and sinking

    5 x 200, odds FR, evens BK, reducing the stroke count by 2 on each length [On the frees I went 41-40-38-36, 42-38-36-33, and 39-38-36-32; on the backs I went 41-40-38-33 and 40-38-34-29. We were instructed to reduce our stroke count by putting more power into each stroke; I felt like I was relying just as much on kicking more and going into catchup-stroke mode on the lower-stroke-count 50s. The catch-up strokes did help me think about putting more power into my stroke, but the increased kicking just felt like cheating.]

    Technique talk on stroke finish for FR and BK

    10 x 50 starting at :55, increasing interval by :05 (and descending times) on each successive set of 2 [this set got a bit interrupted, since we consolidate into 4 lanes when the kids come in for workout]

    Kicking with fins[and I managed to bring mine today]:
    3x through:
    4 x 50 UDK on stomach as fast and far as possible, then easy flutter on back for rest of length
    200 “gutbuster” kick (dolphin kick on back while holding pull buoy between legs]
    [I got out early, so I’d have some good energy left for the meet tomorrow.]

    When we first got in, the triathlete group was not there, so we had the whole 8-lane pool to ourselves, which made things wonderfully spacious. (The swimming gods must have heard yesterday's plea for lots of lane!) Once the kids arrived, there were only a small group of them (because of a meet), so we still had 5 lanes for the last hour. I braved the fast lane for the last (fin) set, and they ended up going slower than most of the other lanes! I must be a bad influence.
    Tags: blissy, calm, fins